Program Description
This is a bodybuilding workout program supposedly attributed to Jay Cutler. It runs for 12 weeks with 5 training days per week. The weeks alternate between heavier weeks (the odd numbered weeks) and lighter, higher volume weeks. The higher volume weeks gradually increase in volume as the program progresses, whereas the heavier weeks decrease in volume.
Program Overview
- LevelAdvanced, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout120 minutes
- CreatedApr 11, 2025 06:38
- Last EditedMay 06, 2025 06:24
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Squat (Barbell)
3
12 reps
-
2
Lying Leg Curl
4
12 reps
-
3
Leg Extension
4
12 reps
-
4
Leg Press
3
12 reps
-
5
Seated Calf Raise
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
12 reps
-
2
Lunge (Dumbbell)
4
20 reps
-
3
Single Lex Extensions
4
12 reps
-
4
Stiff Leg Deadlift
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Lying Leg Curl
4
12 reps
-
3
Leg Extension
4
12 reps
-
4
Leg Press
3
10 reps
-
5
Seated Calf Raise
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
12 reps
-
2
Lunge (Dumbbell)
4
20 reps
-
3
Single Lex Extensions
4
12 reps
-
4
Stiff Leg Deadlift
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Lying Leg Curl
4
12 reps
-
3
Leg Extension
4
12 reps
-
4
Leg Press
3
8 reps
-
5
Seated Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
15 reps
-
2
Lunge (Dumbbell)
4
30 reps
-
3
Single Lex Extensions
4
15 reps
-
4
Stiff Leg Deadlift
3
15 reps
-
5
Standing Calf Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Lying Leg Curl
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Leg Press
3
6 reps
-
5
Seated Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
15 reps
-
2
Lunge (Dumbbell)
4
30 reps
-
3
Single Lex Extensions
4
15 reps
-
4
Stiff Leg Deadlift
3
15 reps
-
5
Standing Calf Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Lying Leg Curl
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Leg Press
3
6 reps
-
5
Seated Calf Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
20 reps
-
2
Lunge (Dumbbell)
4
30 reps
-
3
Single Lex Extensions
4
20 reps
-
4
Stiff Leg Deadlift
3
20 reps
-
5
Standing Calf Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Lying Leg Curl
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Leg Press
3
5 reps
-
5
Seated Calf Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
30 reps
-
2
Lunge (Dumbbell)
4
30 reps
-
3
Single Lex Extensions
4
30 reps
-
4
Stiff Leg Deadlift
3
30 reps
-
5
Standing Calf Raise
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Incline Chest Fly (Dumbbell)
3
10 reps
-
4
Chest Press (Machine)
3
10 reps
-
5A
Cable Crunch
3
15 reps
-
5B
Sit Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Pec Deck (Machine)
4
12 reps
-
3
Bench Press (Wide Grip)
4
12 reps
-
4
Dip (Weighted)
4
12 reps
-
5
Cable Crunch
4
20 reps
-
6
Sit Up
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10 reps
-
4
Chest Press (Machine)
3
10 reps
-
5A
Cable Crunch
3
15 reps
-
5B
Sit Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Pec Deck (Machine)
4
12 reps
-
3
Bench Press (Wide Grip)
4
12 reps
-
4
Dip (Weighted)
4
12 reps
-
5
Cable Crunch
4
20 reps
-
6
Sit Up
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Incline Chest Fly (Dumbbell)
3
8 reps
-
4
Chest Press (Machine)
3
8 reps
-
5A
Cable Crunch
3
15 reps
-
5B
Sit Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
15 reps
-
2
Pec Deck (Machine)
4
15 reps
-
3
Bench Press (Wide Grip)
4
12 reps
-
4
Dip (Weighted)
4
12 reps
-
5
Cable Crunch
4
20 reps
-
6
Sit Up
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Incline Chest Fly (Dumbbell)
3
6 reps
-
4
Chest Press (Machine)
3
8 reps
-
5A
Cable Crunch
3
12 reps
-
5B
Sit Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
20 reps
-
2
Pec Deck (Machine)
4
20 reps
-
3
Bench Press (Wide Grip)
4
15 reps
-
4
Dip (Weighted)
4
12 reps
-
5
Cable Crunch
4
30 reps
-
6
Sit Up
4
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Incline Chest Fly (Dumbbell)
3
6 reps
-
4
Chest Press (Machine)
3
8 reps
-
5A
Cable Crunch
3
12 reps
-
5B
Sit Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
20 reps
-
2
Pec Deck (Machine)
4
20 reps
-
3
Bench Press (Wide Grip)
4
20 reps
-
4
Dip (Weighted)
4
20 reps
-
5
Cable Crunch
4
30 reps
-
6
Sit Up
4
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Incline Bench Press (Dumbbell)
3
5 reps
-
3
Incline Chest Fly (Dumbbell)
3
5 reps
-
4
Chest Press (Machine)
3
8 reps
-
5A
Cable Crunch
3
10 reps
-
5B
Sit Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
25 reps
-
2
Pec Deck (Machine)
4
25 reps
-
3
Bench Press (Wide Grip)
4
25 reps
-
4
Dip (Weighted)
4
25 reps
-
5
Cable Crunch
4
30 reps
-
6
Sit Up
4
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest Day
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest Day
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest Day
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest Day
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest Day
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest Day
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest Day
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest Day
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest Day
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest Day
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest Day
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest Day
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Pull-Up
3
12 reps
-
4
Single Arm Row (Dumbbell)
3
12 reps
-
5
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
-
2
Underhand Lat Pulldown
4
12 reps
-
3
Standing Pullover (Cable)
4
12 reps
-
4
Rack Pull (Barbell)
4
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Lat Pulldown
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Pull-Up
3
10 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
-
2
Underhand Lat Pulldown
4
12 reps
-
3
Standing Pullover (Cable)
4
12 reps
-
4
Rack Pull (Barbell)
4
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Lat Pulldown
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Pull-Up
3
10 reps
-
4
Single Arm Row (Dumbbell)
3
8 reps
-
5
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
15 reps
-
2
Underhand Lat Pulldown
4
15 reps
-
3
Standing Pullover (Cable)
4
15 reps
-
4
Rack Pull (Barbell)
4
15 reps
-
5
Seated Calf Raise
4
20 reps
-
6
Lat Pulldown
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Pull-Up
3
10 reps
-
4
Single Arm Row (Dumbbell)
3
8 reps
-
5
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
20 reps
-
2
Underhand Lat Pulldown
4
20 reps
-
3
Standing Pullover (Cable)
4
20 reps
-
4
Rack Pull (Barbell)
4
20 reps
-
5
Seated Calf Raise
4
20 reps
-
6
Lat Pulldown
4
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Pull-Up
3
10 reps
-
4
Single Arm Row (Dumbbell)
3
8 reps
-
5
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
20 reps
-
2
Underhand Lat Pulldown
4
20 reps
-
3
Standing Pullover (Cable)
4
20 reps
-
4
Rack Pull (Barbell)
4
20 reps
-
5
Seated Calf Raise
4
20 reps
-
6
Lat Pulldown
4
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Bent Over Row (Barbell)
3
6 reps
-
3
Pull-Up
3
10 reps
-
4
Single Arm Row (Dumbbell)
3
6 reps
-
5
Seated Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
25 reps
-
2
Underhand Lat Pulldown
4
25 reps
-
3
Standing Pullover (Cable)
4
25 reps
-
4
Rack Pull (Barbell)
4
25 reps
-
5
Seated Calf Raise
4
25 reps
-
6
Lat Pulldown
4
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
10 reps
-
2A
Lateral Raise (Dumbbell)
3
10 reps
-
2B
Front Raise
3
10 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
Dumbbell Row
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Reverse Pec Deck
4
12 reps
-
3
Barbell Front Raises
4
12 reps
-
4
Overhead Press (Barbell)
4
12 reps
-
5
Shrug (Barbell)
4
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
10 reps
-
2A
Lateral Raise (Dumbbell)
3
8 reps
-
2B
Front Raise
3
8 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
Dumbbell Row
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Reverse Pec Deck
4
12 reps
-
3
Barbell Front Raises
4
12 reps
-
4
Overhead Press (Barbell)
4
12 reps
-
5
Shrug (Barbell)
4
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
8 reps
-
2A
Lateral Raise (Dumbbell)
3
8 reps
-
2B
Front Raise
3
8 reps
-
3
Upright Row (Barbell)
3
8 reps
-
4
Dumbbell Row
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
15 reps
-
2
Reverse Pec Deck
4
15 reps
-
3
Barbell Front Raises
4
15 reps
-
4
Overhead Press (Barbell)
4
15 reps
-
5
Shrug (Barbell)
4
15 reps
-
6
Lateral Raise (Cable)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
8 reps
-
2
Tricep Pushdown (Cable)
3
8 reps
-
3
Tricep Kickback
3
8 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Incline Curl (Dumbbell)
3
8 reps
-
6
Hanging Leg Raise
3
8 reps
-
7
Wood Chop
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
15 reps
-
2
Reverse Pec Deck
4
20 reps
-
3
Barbell Front Raises
4
15 reps
-
4
Overhead Press (Barbell)
4
15 reps
-
5
Shrug (Barbell)
4
20 reps
-
6
Lateral Raise (Cable)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
6 reps
-
2A
Lateral Raise (Dumbbell)
3
8 reps
-
2B
Front Raise
3
8 reps
-
3
Upright Row (Barbell)
3
6 reps
-
4
Dumbbell Row
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
20 reps
-
2
Reverse Pec Deck
4
20 reps
-
3
Barbell Front Raises
4
20 reps
-
4
Overhead Press (Barbell)
4
20 reps
-
5
Shrug (Barbell)
4
20 reps
-
6
Lateral Raise (Cable)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
5 reps
-
2A
Lateral Raise (Dumbbell)
3
6 reps
-
2B
Front Raise
3
6 reps
-
3
Upright Row (Barbell)
3
5 reps
-
4
Dumbbell Row
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
20 reps
-
2
Reverse Pec Deck
4
20 reps
-
3
Barbell Front Raises
4
20 reps
-
4
Overhead Press (Barbell)
4
20 reps
-
5
Shrug (Barbell)
4
20 reps
-
6
Lateral Raise (Cable)
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
12 reps
-
2
Tricep Pushdown (Cable)
3
12 reps
-
3
Tricep Kickback
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Wood Chop
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
10 reps
-
2
Overhead Extension (Dumbbell)
4
10 reps
-
3
Spider Curl
4
10 reps
-
4
Hammer Curl (Dumbbell)
4
10 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
10 reps
-
6
Cable Crunch
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10 reps
-
2
Tricep Pushdown (Cable)
3
10 reps
-
3
Tricep Kickback
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Hanging Leg Raise
3
10 reps
-
7
Wood Chop
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
10 reps
-
2
Overhead Extension (Dumbbell)
4
10 reps
-
3
Spider Curl
4
10 reps
-
4
Hammer Curl (Dumbbell)
4
10 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
10 reps
-
6
Cable Crunch
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10 reps
-
2
Tricep Pushdown (Cable)
3
10 reps
-
3
Tricep Kickback
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Hanging Leg Raise
3
10 reps
-
7
Wood Chop
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
15 reps
-
2
Overhead Extension (Dumbbell)
4
15 reps
-
3
Spider Curl
4
15 reps
-
4
Hammer Curl (Dumbbell)
4
15 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
15 reps
-
6
Cable Crunch
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
8 reps
-
2A
Lateral Raise (Dumbbell)
3
8 reps
-
2B
Front Raise
3
8 reps
-
3
Upright Row (Barbell)
3
8 reps
-
4
Dumbbell Row
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
15 reps
-
2
Overhead Extension (Dumbbell)
4
20 reps
-
3
Spider Curl
4
15 reps
-
4
Hammer Curl (Dumbbell)
4
20 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
20 reps
-
6
Cable Crunch
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
8 reps
-
2
Tricep Pushdown (Cable)
3
8 reps
-
3
Tricep Kickback
3
8 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Incline Curl (Dumbbell)
3
8 reps
-
6
Hanging Leg Raise
3
8 reps
-
7
Wood Chop
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
20 reps
-
2
Overhead Extension (Dumbbell)
4
20 reps
-
3
Spider Curl
4
20 reps
-
4
Hammer Curl (Dumbbell)
4
20 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
20 reps
-
6
Cable Crunch
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
7 reps
-
2
Tricep Pushdown (Cable)
3
7 reps
-
3
Tricep Kickback
3
7 reps
-
4
Bicep Curl (Barbell)
3
7 reps
-
5
Incline Curl (Dumbbell)
3
7 reps
-
6
Hanging Leg Raise
3
7 reps
-
7
Wood Chop
3
7 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
20 reps
-
2
Overhead Extension (Dumbbell)
4
20 reps
-
3
Spider Curl
4
20 reps
-
4
Hammer Curl (Dumbbell)
4
20 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
20 reps
-
6
Cable Crunch
4
20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)3 Sets
12 Reps
-
2
Lying Leg Curl4 Sets
12 Reps
-
3
Leg Extension4 Sets
12 Reps
-
4
Leg Press3 Sets
12 Reps
-
5
Seated Calf Raise4 Sets
20 Reps
-
Day 2
1
Bench Press (Barbell)3 Sets
12 Reps
-
2
Incline Bench Press (Dumbbell)3 Sets
12 Reps
-
3
Incline Chest Fly (Dumbbell)3 Sets
10 Reps
-
4
Chest Press (Machine)3 Sets
10 Reps
-
5A
Cable Crunch3 Sets
15 Reps
-
5B
Sit Up3 Sets
15 Reps
-
Day 3
1
Rest Day1 Set
-
Day 4
1
Deadlift (Barbell)3 Sets
12 Reps
-
2
Bent Over Row (Barbell)3 Sets
12 Reps
-
3
Pull-Up3 Sets
12 Reps
-
4
Single Arm Row (Dumbbell)3 Sets
12 Reps
-
5
Seated Calf Raise3 Sets
15 Reps
-
Day 5
1
Seated Military Press (Barbell)3 Sets
10 Reps
-
2A
Lateral Raise (Dumbbell)3 Sets
10 Reps
-
2B
Front Raise3 Sets
10 Reps
-
3
Upright Row (Barbell)3 Sets
10 Reps
-
4
Dumbbell Row3 Sets
10 Reps
-
Day 6
1
Skull Crusher (Barbell)3 Sets
12 Reps
-
2
Tricep Pushdown (Cable)3 Sets
12 Reps
-
3
Tricep Kickback3 Sets
12 Reps
-
4
Bicep Curl (Barbell)3 Sets
12 Reps
-
5
Incline Curl (Dumbbell)3 Sets
12 Reps
-
6
Hanging Leg Raise3 Sets
12 Reps
-
7
Wood Chop3 Sets
12 Reps
-