5.0
(1 rating)
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedMar 19, 2025 12:38
- Last EditedApr 24, 2025 04:13
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
10-15 reps
-
5A
Incline Curl (Dumbbell)
3
8-12 reps
-
5B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
10-15 reps
-
5A
Incline Curl (Dumbbell)
3
8-12 reps
-
5B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
10-15 reps
-
5A
Incline Curl (Dumbbell)
3
8-12 reps
-
5B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
10-15 reps
-
5A
Incline Curl (Dumbbell)
3
8-12 reps
-
5B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
10-15 reps
-
5A
Incline Curl (Dumbbell)
3
8-12 reps
-
5B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
10-15 reps
-
5A
Incline Curl (Dumbbell)
3
8-12 reps
-
5B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
10-15 reps
-
5A
Incline Curl (Dumbbell)
3
8-12 reps
-
5B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
10-15 reps
-
5A
Incline Curl (Dumbbell)
3
8-12 reps
-
5B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Walking Lunge (Dumbbell)
3
6-10 reps
-
5A
Lateral Raise (Cable)
3
10-15 reps
-
5B
Reverse Abs Crunch (Bodyweight)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Walking Lunge (Dumbbell)
3
6-10 reps
-
5A
Lateral Raise (Cable)
3
10-15 reps
-
5B
Reverse Abs Crunch (Bodyweight)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Walking Lunge (Dumbbell)
3
6-10 reps
-
5A
Lateral Raise (Cable)
3
10-15 reps
-
5B
Reverse Abs Crunch (Bodyweight)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Walking Lunge (Dumbbell)
3
6-10 reps
-
5A
Lateral Raise (Cable)
3
10-15 reps
-
5B
Reverse Abs Crunch (Bodyweight)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Walking Lunge (Dumbbell)
3
6-10 reps
-
5A
Lateral Raise (Cable)
3
10-15 reps
-
5B
Reverse Abs Crunch (Bodyweight)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Walking Lunge (Dumbbell)
3
6-10 reps
-
5A
Lateral Raise (Cable)
3
10-15 reps
-
5B
Reverse Abs Crunch (Bodyweight)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Walking Lunge (Dumbbell)
3
6-10 reps
-
5A
Lateral Raise (Cable)
3
10-15 reps
-
5B
Reverse Abs Crunch (Bodyweight)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Walking Lunge (Dumbbell)
3
6-10 reps
-
5A
Lateral Raise (Cable)
3
10-15 reps
-
5B
Reverse Abs Crunch (Bodyweight)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Chest Fly (Machine)
3
10-15 reps
-
6A
Standing Calf Raise
3
10-15 reps
-
6B
Reverse Cable Flyes
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Chest Fly (Machine)
3
10-15 reps
-
6A
Standing Calf Raise
3
10-15 reps
-
6B
Reverse Cable Flyes
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Chest Fly (Machine)
3
10-15 reps
-
6A
Standing Calf Raise
3
10-15 reps
-
6B
Reverse Cable Flyes
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Chest Fly (Machine)
3
10-15 reps
-
6A
Standing Calf Raise
3
10-15 reps
-
6B
Reverse Cable Flyes
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Chest Fly (Machine)
3
10-15 reps
-
6A
Standing Calf Raise
3
10-15 reps
-
6B
Reverse Cable Flyes
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Chest Fly (Machine)
3
10-15 reps
-
6A
Standing Calf Raise
3
10-15 reps
-
6B
Reverse Cable Flyes
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Chest Fly (Machine)
3
10-15 reps
-
6A
Standing Calf Raise
3
10-15 reps
-
6B
Reverse Cable Flyes
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Chest Fly (Machine)
3
10-15 reps
-
6A
Standing Calf Raise
3
10-15 reps
-
6B
Reverse Cable Flyes
3
10-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
-
2
Squat (Barbell)3 Sets
6-8 Reps
-
3
Chest Supported Row (Dumbbell)3 Sets
8-12 Reps
-
4
Leg Curl3 Sets
10-15 Reps
-
5A
Incline Curl (Dumbbell)3 Sets
8-12 Reps
-
5B
Incline Tricep Extension (Dumbbell)3 Sets
8-12 Reps
-
Day 2
1
Bench Press (Barbell)3 Sets
4-6 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
6-8 Reps
-
3
Lat Pulldown3 Sets
8-12 Reps
-
4
Walking Lunge (Dumbbell)3 Sets
6-10 Reps
-
5A
Lateral Raise (Cable)3 Sets
10-15 Reps
-
5B
Reverse Abs Crunch (Bodyweight)3 Sets
10-15 Reps
-
Day 3
1
Seated Shoulder Press (Dumbbell)3 Sets
8-12 Reps
-
2
Dumbbell Row3 Sets
8-12 Reps
-
3
Hip Thrust (Barbell)3 Sets
10-15 Reps
-
4
Leg Extension3 Sets
10-15 Reps
-
5
Chest Fly (Machine)3 Sets
10-15 Reps
-
6A
Standing Calf Raise3 Sets
10-15 Reps
-
6B
Reverse Cable Flyes3 Sets
10-15 Reps
-