Program Description
personal
Program Overview
- LevelNovice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout90 minutes
- CreatedOct 12, 2024 11:04
- Last EditedOct 16, 2024 04:06
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
2B
Pullover (Dumbbell)
4
10-12 reps
3
Decline Sit Up (Weighted)
3
10-12 reps
4A
Lateral Raise (Cable)
3
8-12 reps
4B
Hammer Curl (Cable)
3
10-12 reps
5
V-Handle Tricep Pushdown (Cable)
4
10-14 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
2B
Pullover (Dumbbell)
4
10-12 reps
3
Decline Sit Up (Weighted)
3
10-12 reps
4A
Lateral Raise (Cable)
3
8-12 reps
4B
Hammer Curl (Cable)
3
10-12 reps
5
V-Handle Tricep Pushdown (Cable)
4
10-14 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
2B
Pullover (Dumbbell)
4
10-12 reps
3
Decline Sit Up (Weighted)
3
10-12 reps
4A
Lateral Raise (Cable)
3
8-12 reps
4B
Hammer Curl (Cable)
3
10-12 reps
5
V-Handle Tricep Pushdown (Cable)
4
10-14 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
2B
Pullover (Dumbbell)
4
10-12 reps
3
Decline Sit Up (Weighted)
3
10-12 reps
4A
Lateral Raise (Cable)
3
8-12 reps
4B
Hammer Curl (Cable)
3
10-12 reps
5
V-Handle Tricep Pushdown (Cable)
4
10-14 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
2B
Pullover (Dumbbell)
4
10-12 reps
3
Decline Sit Up (Weighted)
3
10-12 reps
4A
Lateral Raise (Cable)
3
8-12 reps
4B
Hammer Curl (Cable)
3
10-12 reps
5
V-Handle Tricep Pushdown (Cable)
4
10-14 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
2B
Pullover (Dumbbell)
4
10-12 reps
3
Decline Sit Up (Weighted)
3
10-12 reps
4A
Lateral Raise (Cable)
3
8-12 reps
4B
Hammer Curl (Cable)
3
10-12 reps
5
V-Handle Tricep Pushdown (Cable)
4
10-14 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
2B
Pullover (Dumbbell)
4
10-12 reps
3
Decline Sit Up (Weighted)
3
10-12 reps
4A
Lateral Raise (Cable)
3
8-12 reps
4B
Hammer Curl (Cable)
3
10-12 reps
5
V-Handle Tricep Pushdown (Cable)
4
10-14 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
2B
Pullover (Dumbbell)
4
10-12 reps
3
Decline Sit Up (Weighted)
3
10-12 reps
4A
Lateral Raise (Cable)
3
8-12 reps
4B
Hammer Curl (Cable)
3
10-12 reps
5
V-Handle Tricep Pushdown (Cable)
4
10-14 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
2B
Pullover (Dumbbell)
4
10-12 reps
3
Decline Sit Up (Weighted)
3
10-12 reps
4A
Lateral Raise (Cable)
3
8-12 reps
4B
Hammer Curl (Cable)
3
10-12 reps
5
V-Handle Tricep Pushdown (Cable)
4
10-14 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
2B
Pullover (Dumbbell)
4
10-12 reps
3
Decline Sit Up (Weighted)
3
10-12 reps
4A
Lateral Raise (Cable)
3
8-12 reps
4B
Hammer Curl (Cable)
3
10-12 reps
5
V-Handle Tricep Pushdown (Cable)
4
10-14 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
2B
Pullover (Dumbbell)
4
10-12 reps
3
Decline Sit Up (Weighted)
3
10-12 reps
4A
Lateral Raise (Cable)
3
8-12 reps
4B
Hammer Curl (Cable)
3
10-12 reps
5
V-Handle Tricep Pushdown (Cable)
4
10-14 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
2B
Pullover (Dumbbell)
4
10-12 reps
3
Decline Sit Up (Weighted)
3
10-12 reps
4A
Lateral Raise (Cable)
3
8-12 reps
4B
Hammer Curl (Cable)
3
10-12 reps
5
V-Handle Tricep Pushdown (Cable)
4
10-14 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
2B
Pullover (Dumbbell)
4
10-12 reps
3
Decline Sit Up (Weighted)
3
10-12 reps
4A
Lateral Raise (Cable)
3
8-12 reps
4B
Hammer Curl (Cable)
3
10-12 reps
5
V-Handle Tricep Pushdown (Cable)
4
10-14 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
2B
Pullover (Dumbbell)
4
10-12 reps
3
Decline Sit Up (Weighted)
3
10-12 reps
4A
Lateral Raise (Cable)
3
8-12 reps
4B
Hammer Curl (Cable)
3
10-12 reps
5
V-Handle Tricep Pushdown (Cable)
4
10-14 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
2B
Pullover (Dumbbell)
4
10-12 reps
3
Decline Sit Up (Weighted)
3
10-12 reps
4A
Lateral Raise (Cable)
3
8-12 reps
4B
Hammer Curl (Cable)
3
10-12 reps
5
V-Handle Tricep Pushdown (Cable)
4
10-14 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
2B
Pullover (Dumbbell)
4
10-12 reps
3
Decline Sit Up (Weighted)
3
10-12 reps
4A
Lateral Raise (Cable)
3
8-12 reps
4B
Hammer Curl (Cable)
3
10-12 reps
5
V-Handle Tricep Pushdown (Cable)
4
10-14 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
2
Pull-Up (Weighted)
4
5-8 reps
3A
Leg Press
3
10-12 reps
3B
Standing Calf Raise
3
12 reps
4A
Dumbbell Row
3
10-12 reps
4B
Kelso Shrug
3
10-14 reps
5
Incline Curl (Dumbbell)
4
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
2
Pull-Up (Weighted)
4
5-8 reps
3A
Leg Press
3
10-12 reps
3B
Standing Calf Raise
3
12 reps
4A
Dumbbell Row
3
10-12 reps
4B
Kelso Shrug
3
10-14 reps
5
Incline Curl (Dumbbell)
4
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
2
Pull-Up (Weighted)
4
5-8 reps
3A
Leg Press
3
10-12 reps
3B
Standing Calf Raise
3
12 reps
4A
Dumbbell Row
3
10-12 reps
4B
Kelso Shrug
3
10-14 reps
5
Incline Curl (Dumbbell)
4
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
2
Pull-Up (Weighted)
4
5-8 reps
3A
Leg Press
3
10-12 reps
3B
Standing Calf Raise
3
12 reps
4A
Dumbbell Row
3
10-12 reps
4B
Kelso Shrug
3
10-14 reps
5
Incline Curl (Dumbbell)
4
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
2
Pull-Up (Weighted)
4
5-8 reps
3A
Leg Press
3
10-12 reps
3B
Standing Calf Raise
3
12 reps
4A
Dumbbell Row
3
10-12 reps
4B
Kelso Shrug
3
10-14 reps
5
Incline Curl (Dumbbell)
4
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
2
Pull-Up (Weighted)
4
5-8 reps
3A
Leg Press
3
10-12 reps
3B
Standing Calf Raise
3
12 reps
4A
Dumbbell Row
3
10-12 reps
4B
Kelso Shrug
3
10-14 reps
5
Incline Curl (Dumbbell)
4
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
2
Pull-Up (Weighted)
4
5-8 reps
3A
Leg Press
3
10-12 reps
3B
Standing Calf Raise
3
12 reps
4A
Dumbbell Row
3
10-12 reps
4B
Kelso Shrug
3
10-14 reps
5
Incline Curl (Dumbbell)
4
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
2
Pull-Up (Weighted)
4
5-8 reps
3A
Leg Press
3
10-12 reps
3B
Standing Calf Raise
3
12 reps
4A
Dumbbell Row
3
10-12 reps
4B
Kelso Shrug
3
10-14 reps
5
Incline Curl (Dumbbell)
4
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
2
Pull-Up (Weighted)
4
5-8 reps
3A
Leg Press
3
10-12 reps
3B
Standing Calf Raise
3
12 reps
4A
Dumbbell Row
3
10-12 reps
4B
Kelso Shrug
3
10-14 reps
5
Incline Curl (Dumbbell)
4
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
2
Pull-Up (Weighted)
4
5-8 reps
3A
Leg Press
3
10-12 reps
3B
Standing Calf Raise
3
12 reps
4A
Dumbbell Row
3
10-12 reps
4B
Kelso Shrug
3
10-14 reps
5
Incline Curl (Dumbbell)
4
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
2
Pull-Up (Weighted)
4
5-8 reps
3A
Leg Press
3
10-12 reps
3B
Standing Calf Raise
3
12 reps
4A
Dumbbell Row
3
10-12 reps
4B
Kelso Shrug
3
10-14 reps
5
Incline Curl (Dumbbell)
4
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
2
Pull-Up (Weighted)
4
5-8 reps
3A
Leg Press
3
10-12 reps
3B
Standing Calf Raise
3
12 reps
4A
Dumbbell Row
3
10-12 reps
4B
Kelso Shrug
3
10-14 reps
5
Incline Curl (Dumbbell)
4
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
2
Pull-Up (Weighted)
4
5-8 reps
3A
Leg Press
3
10-12 reps
3B
Standing Calf Raise
3
12 reps
4A
Dumbbell Row
3
10-12 reps
4B
Kelso Shrug
3
10-14 reps
5
Incline Curl (Dumbbell)
4
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
2
Pull-Up (Weighted)
4
5-8 reps
3A
Leg Press
3
10-12 reps
3B
Standing Calf Raise
3
12 reps
4A
Dumbbell Row
3
10-12 reps
4B
Kelso Shrug
3
10-14 reps
5
Incline Curl (Dumbbell)
4
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
2
Pull-Up (Weighted)
4
5-8 reps
3A
Leg Press
3
10-12 reps
3B
Standing Calf Raise
3
12 reps
4A
Dumbbell Row
3
10-12 reps
4B
Kelso Shrug
3
10-14 reps
5
Incline Curl (Dumbbell)
4
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
2
Pull-Up (Weighted)
4
5-8 reps
3A
Leg Press
3
10-12 reps
3B
Standing Calf Raise
3
12 reps
4A
Dumbbell Row
3
10-12 reps
4B
Kelso Shrug
3
10-14 reps
5
Incline Curl (Dumbbell)
4
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
2B
Pullover (Dumbbell)
4
10-12 reps
3
Decline Sit Up (Weighted)
3
10-12 reps
4A
Face Pull
4
10-14 reps
4B
Overhead Tricep Extension (Cable)
4
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
2B
Pullover (Dumbbell)
4
10-12 reps
3
Decline Sit Up (Weighted)
3
10-12 reps
4A
Face Pull
4
10-14 reps
4B
Overhead Tricep Extension (Cable)
4
8-12 reps
5A
Dead Hang
4
1 reps
5B
Neck Curl
4
10-14 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
2B
Pullover (Dumbbell)
4
10-12 reps
3
Decline Sit Up (Weighted)
3
10-12 reps
4A
Face Pull
4
10-14 reps
4B
Overhead Tricep Extension (Cable)
4
8-12 reps
5A
Dead Hang
4
1 reps
5B
Neck Curl
4
10-14 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
2B
Pullover (Dumbbell)
4
10-12 reps
3
Decline Sit Up (Weighted)
3
10-12 reps
4A
Face Pull
4
10-14 reps
4B
Overhead Tricep Extension (Cable)
4
8-12 reps
5A
Dead Hang
4
1 reps
5B
Neck Curl
4
10-14 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
2B
Pullover (Dumbbell)
4
10-12 reps
3
Decline Sit Up (Weighted)
3
10-12 reps
4A
Face Pull
4
10-14 reps
4B
Overhead Tricep Extension (Cable)
4
8-12 reps
5A
Dead Hang
4
1 reps
5B
Neck Curl
4
10-14 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
2B
Pullover (Dumbbell)
4
10-12 reps
3
Decline Sit Up (Weighted)
3
10-12 reps
4A
Face Pull
4
10-14 reps
4B
Overhead Tricep Extension (Cable)
4
8-12 reps
5A
Dead Hang
4
1 reps
5B
Neck Curl
4
10-14 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
2B
Pullover (Dumbbell)
4
10-12 reps
3
Decline Sit Up (Weighted)
3
10-12 reps
4A
Face Pull
4
10-14 reps
4B
Overhead Tricep Extension (Cable)
4
8-12 reps
5A
Dead Hang
4
1 reps
5B
Neck Curl
4
10-14 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
2B
Pullover (Dumbbell)
4
10-12 reps
3
Decline Sit Up (Weighted)
3
10-12 reps
4A
Face Pull
4
10-14 reps
4B
Overhead Tricep Extension (Cable)
4
8-12 reps
5A
Dead Hang
4
1 reps
5B
Neck Curl
4
10-14 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
2B
Pullover (Dumbbell)
4
10-12 reps
3
Decline Sit Up (Weighted)
3
10-12 reps
4A
Face Pull
4
10-14 reps
4B
Overhead Tricep Extension (Cable)
4
8-12 reps
5A
Dead Hang
4
1 reps
5B
Neck Curl
4
10-14 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
2B
Pullover (Dumbbell)
4
10-12 reps
3
Decline Sit Up (Weighted)
3
10-12 reps
4A
Face Pull
4
10-14 reps
4B
Overhead Tricep Extension (Cable)
4
8-12 reps
5A
Dead Hang
4
1 reps
5B
Neck Curl
4
10-14 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
2B
Pullover (Dumbbell)
4
10-12 reps
3
Decline Sit Up (Weighted)
3
10-12 reps
4A
Face Pull
4
10-14 reps
4B
Overhead Tricep Extension (Cable)
4
8-12 reps
5A
Dead Hang
4
1 reps
5B
Neck Curl
4
10-14 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
2B
Pullover (Dumbbell)
4
10-12 reps
3
Decline Sit Up (Weighted)
3
10-12 reps
4A
Face Pull
4
10-14 reps
4B
Overhead Tricep Extension (Cable)
4
8-12 reps
5A
Dead Hang
4
1 reps
5B
Neck Curl
4
10-14 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
2B
Pullover (Dumbbell)
4
10-12 reps
3
Decline Sit Up (Weighted)
3
10-12 reps
4A
Face Pull
4
10-14 reps
4B
Overhead Tricep Extension (Cable)
4
8-12 reps
5A
Dead Hang
4
1 reps
5B
Neck Curl
4
10-14 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
2B
Pullover (Dumbbell)
4
10-12 reps
3
Decline Sit Up (Weighted)
3
10-12 reps
4A
Face Pull
4
10-14 reps
4B
Overhead Tricep Extension (Cable)
4
8-12 reps
5A
Dead Hang
4
1 reps
5B
Neck Curl
4
10-14 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
2B
Pullover (Dumbbell)
4
10-12 reps
3
Decline Sit Up (Weighted)
3
10-12 reps
4A
Face Pull
4
10-14 reps
4B
Overhead Tricep Extension (Cable)
4
8-12 reps
5A
Dead Hang
4
1 reps
5B
Neck Curl
4
10-14 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
2B
Pullover (Dumbbell)
4
10-12 reps
3
Decline Sit Up (Weighted)
3
10-12 reps
4A
Face Pull
4
10-14 reps
4B
Overhead Tricep Extension (Cable)
4
8-12 reps
5A
Dead Hang
4
1 reps
5B
Neck Curl
4
10-14 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
2A
High Row
4
8-12 reps
2B
Kelso Shrug
4
10-14 reps
3
Leg Extension
4
8-12 reps
4A
Hamstring Curl
4
8-10 reps
4B
Standing Calf Raise
4
10-14 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
2
High Row
4
8-12 reps
3A
Pullover (Dumbbell)
4
10-12 reps
3B
Kelso Shrug
4
10-14 reps
4
Leg Extension
3
8-12 reps
5
Hamstring Curl
3
8-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
2
High Row
4
8-12 reps
3A
Pullover (Dumbbell)
4
10-12 reps
3B
Kelso Shrug
4
10-14 reps
4
Leg Extension
3
8-12 reps
5
Hamstring Curl
3
8-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
2
High Row
4
8-12 reps
3A
Pullover (Dumbbell)
4
10-12 reps
3B
Kelso Shrug
4
10-14 reps
4
Leg Extension
3
8-12 reps
5
Hamstring Curl
3
8-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
2
High Row
4
8-12 reps
3A
Pullover (Dumbbell)
4
10-12 reps
3B
Kelso Shrug
4
10-14 reps
4
Leg Extension
3
8-12 reps
5
Hamstring Curl
3
8-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
2
High Row
4
8-12 reps
3A
Pullover (Dumbbell)
4
10-12 reps
3B
Kelso Shrug
4
10-14 reps
4
Leg Extension
3
8-12 reps
5
Hamstring Curl
3
8-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
2
High Row
4
8-12 reps
3A
Pullover (Dumbbell)
4
10-12 reps
3B
Kelso Shrug
4
10-14 reps
4
Leg Extension
3
8-12 reps
5
Hamstring Curl
3
8-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
2
High Row
4
8-12 reps
3A
Pullover (Dumbbell)
4
10-12 reps
3B
Kelso Shrug
4
10-14 reps
4
Leg Extension
3
8-12 reps
5
Hamstring Curl
3
8-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
2
High Row
4
8-12 reps
3A
Pullover (Dumbbell)
4
10-12 reps
3B
Kelso Shrug
4
10-14 reps
4
Leg Extension
3
8-12 reps
5
Hamstring Curl
3
8-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
2
High Row
4
8-12 reps
3A
Pullover (Dumbbell)
4
10-12 reps
3B
Kelso Shrug
4
10-14 reps
4
Leg Extension
3
8-12 reps
5
Hamstring Curl
3
8-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
2
High Row
4
8-12 reps
3A
Pullover (Dumbbell)
4
10-12 reps
3B
Kelso Shrug
4
10-14 reps
4
Leg Extension
3
8-12 reps
5
Hamstring Curl
3
8-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
2
High Row
4
8-12 reps
3A
Pullover (Dumbbell)
4
10-12 reps
3B
Kelso Shrug
4
10-14 reps
4
Leg Extension
3
8-12 reps
5
Hamstring Curl
3
8-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
2
High Row
4
8-12 reps
3A
Pullover (Dumbbell)
4
10-12 reps
3B
Kelso Shrug
4
10-14 reps
4
Leg Extension
3
8-12 reps
5
Hamstring Curl
3
8-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
2
High Row
4
8-12 reps
3A
Pullover (Dumbbell)
4
10-12 reps
3B
Kelso Shrug
4
10-14 reps
4
Leg Extension
3
8-12 reps
5
Hamstring Curl
3
8-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
2
High Row
4
8-12 reps
3A
Pullover (Dumbbell)
4
10-12 reps
3B
Kelso Shrug
4
10-14 reps
4
Leg Extension
3
8-12 reps
5
Hamstring Curl
3
8-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
2
High Row
4
8-12 reps
3A
Pullover (Dumbbell)
4
10-12 reps
3B
Kelso Shrug
4
10-14 reps
4
Leg Extension
3
8-12 reps
5
Hamstring Curl
3
8-10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
2
Decline Sit Up (Weighted)
3
10-12 reps
3A
Incline Curl (Dumbbell)
4
8-12 reps
3B
Wrist Curls
4
10-14 reps
4A
Overhead Tricep Extension (Cable)
4
8-10 reps
4B
Hammer Curl (Cable)
4
8-12 reps
5
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6-10 reps
2
Decline Sit Up (Weighted)
3
10-12 reps
3A
Incline Curl (Dumbbell)
4
8-12 reps
3B
Wrist Curls
4
10-14 reps
4A
Overhead Tricep Extension (Cable)
4
8-10 reps
4B
Hammer Curl (Cable)
4
8-12 reps
5
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
2
Decline Sit Up (Weighted)
3
10-12 reps
3A
Incline Curl (Dumbbell)
4
8-12 reps
3B
Wrist Curls
4
10-14 reps
4A
Overhead Tricep Extension (Cable)
4
8-10 reps
4B
Hammer Curl (Cable)
4
8-12 reps
5
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6-10 reps
2
Decline Sit Up (Weighted)
3
10-12 reps
3A
Incline Curl (Dumbbell)
4
8-12 reps
3B
Wrist Curls
4
10-14 reps
4A
Overhead Tricep Extension (Cable)
4
8-10 reps
4B
Hammer Curl (Cable)
4
8-12 reps
5
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
2
Decline Sit Up (Weighted)
3
10-12 reps
3A
Incline Curl (Dumbbell)
4
8-12 reps
3B
Wrist Curls
4
10-14 reps
4A
Overhead Tricep Extension (Cable)
4
8-10 reps
4B
Hammer Curl (Cable)
4
8-12 reps
5
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6-10 reps
2
Decline Sit Up (Weighted)
3
10-12 reps
3A
Incline Curl (Dumbbell)
4
8-12 reps
3B
Wrist Curls
4
10-14 reps
4A
Overhead Tricep Extension (Cable)
4
8-10 reps
4B
Hammer Curl (Cable)
4
8-12 reps
5
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
2
Decline Sit Up (Weighted)
3
10-12 reps
3A
Incline Curl (Dumbbell)
4
8-12 reps
3B
Wrist Curls
4
10-14 reps
4A
Overhead Tricep Extension (Cable)
4
8-10 reps
4B
Hammer Curl (Cable)
4
8-12 reps
5
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6-10 reps
2
Decline Sit Up (Weighted)
3
10-12 reps
3A
Incline Curl (Dumbbell)
4
8-12 reps
3B
Wrist Curls
4
10-14 reps
4A
Overhead Tricep Extension (Cable)
4
8-10 reps
4B
Hammer Curl (Cable)
4
8-12 reps
5
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
2
Decline Sit Up (Weighted)
3
10-12 reps
3A
Incline Curl (Dumbbell)
4
8-12 reps
3B
Wrist Curls
4
10-14 reps
4A
Overhead Tricep Extension (Cable)
4
8-10 reps
4B
Hammer Curl (Cable)
4
8-12 reps
5
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6-10 reps
2
Decline Sit Up (Weighted)
3
10-12 reps
3A
Incline Curl (Dumbbell)
4
8-12 reps
3B
Wrist Curls
4
10-14 reps
4A
Overhead Tricep Extension (Cable)
4
8-10 reps
4B
Hammer Curl (Cable)
4
8-12 reps
5
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
2
Decline Sit Up (Weighted)
3
10-12 reps
3A
Incline Curl (Dumbbell)
4
8-12 reps
3B
Wrist Curls
4
10-14 reps
4A
Overhead Tricep Extension (Cable)
4
8-10 reps
4B
Hammer Curl (Cable)
4
8-12 reps
5
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6-10 reps
2
Decline Sit Up (Weighted)
3
10-12 reps
3A
Incline Curl (Dumbbell)
4
8-12 reps
3B
Wrist Curls
4
10-14 reps
4A
Overhead Tricep Extension (Cable)
4
8-10 reps
4B
Hammer Curl (Cable)
4
8-12 reps
5
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
2
Decline Sit Up (Weighted)
3
10-12 reps
3A
Incline Curl (Dumbbell)
4
8-12 reps
3B
Wrist Curls
4
10-14 reps
4A
Overhead Tricep Extension (Cable)
4
8-10 reps
4B
Hammer Curl (Cable)
4
8-12 reps
5
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6-10 reps
2
Decline Sit Up (Weighted)
3
10-12 reps
3A
Incline Curl (Dumbbell)
4
8-12 reps
3B
Wrist Curls
4
10-14 reps
4A
Overhead Tricep Extension (Cable)
4
8-10 reps
4B
Hammer Curl (Cable)
4
8-12 reps
5
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
2
Decline Sit Up (Weighted)
3
10-12 reps
3A
Incline Curl (Dumbbell)
4
8-12 reps
3B
Wrist Curls
4
10-14 reps
4A
Overhead Tricep Extension (Cable)
4
8-10 reps
4B
Hammer Curl (Cable)
4
8-12 reps
5
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6-10 reps
2
Decline Sit Up (Weighted)
3
10-12 reps
3A
Incline Curl (Dumbbell)
4
8-12 reps
3B
Wrist Curls
4
10-14 reps
4A
Overhead Tricep Extension (Cable)
4
8-10 reps
4B
Hammer Curl (Cable)
4
8-12 reps
5
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
6-8 Reps
2A
Incline Bench Press (Dumbbell)4 Sets
10-12 Reps
2B
Pullover (Dumbbell)4 Sets
10-12 Reps
3
Decline Sit Up (Weighted)3 Sets
10-12 Reps
4A
Lateral Raise (Cable)3 Sets
8-12 Reps
4B
Hammer Curl (Cable)3 Sets
10-12 Reps
5
V-Handle Tricep Pushdown (Cable)4 Sets
10-14 Reps
Day 2
1
Romanian Deadlift (Barbell)4 Sets
6-10 Reps
2
Pull-Up (Weighted)4 Sets
5-8 Reps
3A
Leg Press3 Sets
10-12 Reps
3B
Standing Calf Raise3 Sets
12 Reps
4A
Dumbbell Row3 Sets
10-12 Reps
4B
Kelso Shrug3 Sets
10-14 Reps
5
Incline Curl (Dumbbell)4 Sets
8-12 Reps
Day 3
1
Overhead Press (Barbell)4 Sets
8-12 Reps
2A
Incline Bench Press (Dumbbell)4 Sets
10-12 Reps
2B
Pullover (Dumbbell)4 Sets
10-12 Reps
3
Decline Sit Up (Weighted)3 Sets
10-12 Reps
4A
Face Pull4 Sets
10-14 Reps
4B
Overhead Tricep Extension (Cable)4 Sets
8-12 Reps
Day 4
1
Deadlift (Barbell)4 Sets
4-8 Reps
2A
High Row4 Sets
8-12 Reps
2B
Kelso Shrug4 Sets
10-14 Reps
3
Leg Extension4 Sets
8-12 Reps
4A
Hamstring Curl4 Sets
8-10 Reps
4B
Standing Calf Raise4 Sets
10-14 Reps
Day 5
1
Pull-Up (Weighted)4 Sets
5-8 Reps
2
Decline Sit Up (Weighted)3 Sets
10-12 Reps
3A
Incline Curl (Dumbbell)4 Sets
8-12 Reps
3B
Wrist Curls4 Sets
10-14 Reps
4A
Overhead Tricep Extension (Cable)4 Sets
8-10 Reps
4B
Hammer Curl (Cable)4 Sets
8-12 Reps
5
V-Handle Tricep Pushdown (Cable)4 Sets
8-12 Reps