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WINTER ARC

by Wing

Program Description

Goals: - 2 plate overhead press (100kg) - 3 plate bench press (140kg) - 3 plate pull-up (60kg) - 4 plate squat (180kg) - 4 plate RDLs (180kg) - 4 plate dips (100kg) - full-stack pulldown, OHE, leg press, calf press, leg curl, CSR - Lateral raise 30kg - Incline curl 30kg

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 03, 2025 09:20
  • Last Edited
    Jun 18, 2025 08:18

Summary

**WINTER ARC** is a comprehensive 12-week program designed to enhance your strength and hypertrophy through a balanced 5-day training split. Each week, you'll tackle focused workouts that include barbell and dumbbell exercises, such as the Bench Press and Pull-Up, ensuring a full-body approach that targets all major muscle groups. With a mix of strength and hypertrophy training, you'll build muscle while increasing your overall power. Get ready to push your limits and transform your physique this winter!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.7%
Triceps
13.3%
Biceps
11.3%
Lats
11.3%
Middle Delts
8.2%
Front Delts
7.6%
Chest
7.2%
Hamstrings
6.1%
Quadriceps
4.9%
Glutes
4%
Rear Delts
3.4%
Calves
2.3%
Abs
1.6%
Lower Back
1.4%
Forearms
1.4%
Adductors
1.1%
Abductors
0.3%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Dip (Weighted)
2
1
5 reps
20 reps
-
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Dip (Weighted)
2
1
5 reps
20 reps
-
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Dip (Weighted)
2
1
5 reps
20 reps
-
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Dip (Weighted)
2
1
5 reps
20 reps
-
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Dip (Weighted)
2
1
5 reps
20 reps
-
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Dip (Weighted)
2
1
5 reps
20 reps
-
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Dip (Weighted)
2
1
5 reps
20 reps
-
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Dip (Weighted)
2
1
5 reps
20 reps
-
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Dip (Weighted)
2
1
5 reps
20 reps
-
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Dip (Weighted)
2
1
5 reps
20 reps
-
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Dip (Weighted)
2
1
5 reps
20 reps
-
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Dip (Weighted)
2
1
5 reps
20 reps
-
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
2
2
2
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
2
2
2
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
2
2
2
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
2
2
2
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
2
2
2
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
2
2
2
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
2
2
2
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
2
2
2
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
2
2
2
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
2
2
2
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
2
2
2
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
2
2
2
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
2
2
2
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
2
2
2
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
2
2
2
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
2
2
2
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
2
2
2
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
2
2
2
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
2
2
2
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
2
2
2
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
2
2
2
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
2
2
2
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
2
2
2
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
2
2
2
15 reps
12 reps
10 reps
-
-
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
-
2
Overhead Press (Barbell)
3 Sets
6 Reps
-
3
Dip (Weighted)
2 Sets
1 Set
5 Reps
20 Reps
-
-
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
5
V-Handle Tricep Pushdown (Cable)
3 Sets
8 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
-
Day 2
1
Pull-Up (Weighted)
3 Sets
8 Reps
-
2
Bent Over Row (Barbell)
3 Sets
10 Reps
-
3
Lat Pulldown
2 Sets
10 Reps
-
4
Chest Supported Row (Machine)
2 Sets
10 Reps
-
5
Face Pull
3 Sets
15 Reps
-
6
Incline Curl (Dumbbell)
2 Sets
2 Sets
2 Sets
15 Reps
12 Reps
10 Reps
-
-
-
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
3
Leg Press
3 Sets
12 Reps
-
4
Leg Curl
3 Sets
12 Reps
-
5
Seated Calf Raise
4 Sets
15 Reps
-
Day 4
1
Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
-
3
Pec Deck (Machine)
3 Sets
15-20 Reps
-
4
Lateral Raise (Cable)
3 Sets
15 Reps
-
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
Day 5
1
Pull-Up (Weighted)
5 Sets
5 Reps
-
2
Bent Over Row (Barbell)
3 Sets
8 Reps
-
3
Lat Pulldown
2 Sets
10 Reps
-
4
Chest Supported Row (Machine)
2 Sets
10 Reps
-
5
Face Pull
3 Sets
15 Reps
-
6
Incline Curl (Dumbbell)
2 Sets
2 Sets
2 Sets
15 Reps
12 Reps
10 Reps
-
-
-