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Big Guy

by Hot Wheels

Program Description

I want to be big

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 31, 2025 04:39
  • Last Edited
    Jun 18, 2025 09:28

Summary

Unleash your potential with the "Big Guy" program, a comprehensive 12-week training plan designed for those ready to make serious gains. Committing to six days a week, you'll tackle a balanced mix of push, pull, and leg workouts, focusing on compound movements like the bench press and deadlift, alongside targeted isolation exercises. This program is perfect for lifters looking to build strength and muscle mass in a structured and effective way. Get ready to transform your physique and elevate your lifting game!
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4.8 Stars with 10, 000+ Ratings
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)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Skull Crusher (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Push Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Skull Crusher (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Push Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Skull Crusher (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Push Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Skull Crusher (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Push Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Skull Crusher (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Push Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Skull Crusher (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Push Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Skull Crusher (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Push Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Skull Crusher (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Push Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Skull Crusher (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Push Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Skull Crusher (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Push Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Skull Crusher (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Push Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Skull Crusher (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Push Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Lat Pulldown
4
12 reps
-
3
Barbell Row
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Lateral Raise (Machine)
4
10 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Lat Pulldown
4
12 reps
-
3
Barbell Row
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Lateral Raise (Machine)
4
10 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Lat Pulldown
4
12 reps
-
3
Barbell Row
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Lateral Raise (Machine)
4
10 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Lat Pulldown
4
12 reps
-
3
Barbell Row
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Lateral Raise (Machine)
4
10 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Lat Pulldown
4
12 reps
-
3
Barbell Row
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Lateral Raise (Machine)
4
10 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Lat Pulldown
4
12 reps
-
3
Barbell Row
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Lateral Raise (Machine)
4
10 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Lat Pulldown
4
12 reps
-
3
Barbell Row
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Lateral Raise (Machine)
4
10 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Lat Pulldown
4
12 reps
-
3
Barbell Row
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Lateral Raise (Machine)
4
10 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Lat Pulldown
4
12 reps
-
3
Barbell Row
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Lateral Raise (Machine)
4
10 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Lat Pulldown
4
12 reps
-
3
Barbell Row
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Lateral Raise (Machine)
4
10 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Lat Pulldown
4
12 reps
-
3
Barbell Row
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Lateral Raise (Machine)
4
10 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Lat Pulldown
4
12 reps
-
3
Barbell Row
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Lateral Raise (Machine)
4
10 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
4
10 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
4
10 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
4
10 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
4
10 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
4
10 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
4
10 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
4
10 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
4
10 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
4
10 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
4
10 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
4
10 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
4
10 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
4
10 reps
-
4
Rear Delt Fly (Machine)
4
10 reps
-
5
Tricep Extension (Cable)
4
10 reps
-
6
Lateral Raise (Machine)
4
12 reps
-
7
Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
4
10 reps
-
4
Rear Delt Fly (Machine)
4
10 reps
-
5
Tricep Extension (Cable)
4
10 reps
-
6
Lateral Raise (Machine)
4
12 reps
-
7
Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
4
10 reps
-
4
Rear Delt Fly (Machine)
4
10 reps
-
5
Tricep Extension (Cable)
4
10 reps
-
6
Lateral Raise (Machine)
4
12 reps
-
7
Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
4
10 reps
-
4
Rear Delt Fly (Machine)
4
10 reps
-
5
Tricep Extension (Cable)
4
10 reps
-
6
Lateral Raise (Machine)
4
12 reps
-
7
Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
4
10 reps
-
4
Rear Delt Fly (Machine)
4
10 reps
-
5
Tricep Extension (Cable)
4
10 reps
-
6
Lateral Raise (Machine)
4
12 reps
-
7
Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
4
10 reps
-
4
Rear Delt Fly (Machine)
4
10 reps
-
5
Tricep Extension (Cable)
4
10 reps
-
6
Lateral Raise (Machine)
4
12 reps
-
7
Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
4
10 reps
-
4
Rear Delt Fly (Machine)
4
10 reps
-
5
Tricep Extension (Cable)
4
10 reps
-
6
Lateral Raise (Machine)
4
12 reps
-
7
Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
4
10 reps
-
4
Rear Delt Fly (Machine)
4
10 reps
-
5
Tricep Extension (Cable)
4
10 reps
-
6
Lateral Raise (Machine)
4
12 reps
-
7
Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
4
10 reps
-
4
Rear Delt Fly (Machine)
4
10 reps
-
5
Tricep Extension (Cable)
4
10 reps
-
6
Lateral Raise (Machine)
4
12 reps
-
7
Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
4
10 reps
-
4
Rear Delt Fly (Machine)
4
10 reps
-
5
Tricep Extension (Cable)
4
10 reps
-
6
Lateral Raise (Machine)
4
12 reps
-
7
Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
4
10 reps
-
4
Rear Delt Fly (Machine)
4
10 reps
-
5
Tricep Extension (Cable)
4
10 reps
-
6
Lateral Raise (Machine)
4
12 reps
-
7
Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
4
10 reps
-
4
Rear Delt Fly (Machine)
4
10 reps
-
5
Tricep Extension (Cable)
4
10 reps
-
6
Lateral Raise (Machine)
4
12 reps
-
7
Push Up
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
4
10 reps
-
2
Lat Prayer
3
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Dumbbell Row
4
10 reps
-
5
Preacher Curl (Dumbbell)
4
10 reps
-
6
Hammer Curl (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
4
10 reps
-
2
Lat Prayer
3
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Dumbbell Row
4
10 reps
-
5
Preacher Curl (Dumbbell)
4
10 reps
-
6
Hammer Curl (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
4
10 reps
-
2
Lat Prayer
3
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Dumbbell Row
4
10 reps
-
5
Preacher Curl (Dumbbell)
4
10 reps
-
6
Hammer Curl (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
4
10 reps
-
2
Lat Prayer
3
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Dumbbell Row
4
10 reps
-
5
Preacher Curl (Dumbbell)
4
10 reps
-
6
Hammer Curl (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
4
10 reps
-
2
Lat Prayer
3
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Dumbbell Row
4
10 reps
-
5
Preacher Curl (Dumbbell)
4
10 reps
-
6
Hammer Curl (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
4
10 reps
-
2
Lat Prayer
3
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Dumbbell Row
4
10 reps
-
5
Preacher Curl (Dumbbell)
4
10 reps
-
6
Hammer Curl (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
4
10 reps
-
2
Lat Prayer
3
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Dumbbell Row
4
10 reps
-
5
Preacher Curl (Dumbbell)
4
10 reps
-
6
Hammer Curl (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
4
10 reps
-
2
Lat Prayer
3
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Dumbbell Row
4
10 reps
-
5
Preacher Curl (Dumbbell)
4
10 reps
-
6
Hammer Curl (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
4
10 reps
-
2
Lat Prayer
3
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Dumbbell Row
4
10 reps
-
5
Preacher Curl (Dumbbell)
4
10 reps
-
6
Hammer Curl (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
4
10 reps
-
2
Lat Prayer
3
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Dumbbell Row
4
10 reps
-
5
Preacher Curl (Dumbbell)
4
10 reps
-
6
Hammer Curl (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
4
10 reps
-
2
Lat Prayer
3
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Dumbbell Row
4
10 reps
-
5
Preacher Curl (Dumbbell)
4
10 reps
-
6
Hammer Curl (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
4
10 reps
-
2
Lat Prayer
3
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Dumbbell Row
4
10 reps
-
5
Preacher Curl (Dumbbell)
4
10 reps
-
6
Hammer Curl (Dumbbell)
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
4
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Leg Curl
4
10 reps
-
6
Decline Sit Up (Weighted)
3
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
4
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Leg Curl
4
10 reps
-
6
Decline Sit Up (Weighted)
3
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
4
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Leg Curl
4
10 reps
-
6
Decline Sit Up (Weighted)
3
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
4
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Leg Curl
4
10 reps
-
6
Decline Sit Up (Weighted)
3
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
4
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Leg Curl
4
10 reps
-
6
Decline Sit Up (Weighted)
3
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
4
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Leg Curl
4
10 reps
-
6
Decline Sit Up (Weighted)
3
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
4
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Leg Curl
4
10 reps
-
6
Decline Sit Up (Weighted)
3
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
4
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Leg Curl
4
10 reps
-
6
Decline Sit Up (Weighted)
3
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
4
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Leg Curl
4
10 reps
-
6
Decline Sit Up (Weighted)
3
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
4
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Leg Curl
4
10 reps
-
6
Decline Sit Up (Weighted)
3
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
4
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Leg Curl
4
10 reps
-
6
Decline Sit Up (Weighted)
3
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
4
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Leg Curl
4
10 reps
-
6
Decline Sit Up (Weighted)
3
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
3
Skull Crusher (Dumbbell)
3 Sets
10 Reps
-
4
Tricep Extension (Cable)
3 Sets
8 Reps
-
5
Chest Fly (Machine)
4 Sets
10 Reps
-
6
Push Up
3 Sets
10 Reps
-
Day 2
1
Deadlift (Barbell)
4 Sets
10 Reps
-
2
Lat Pulldown
4 Sets
12 Reps
-
3
Barbell Row
3 Sets
10 Reps
-
4
Chest Supported Row (Machine)
3 Sets
10 Reps
-
5
Lateral Raise (Machine)
4 Sets
10 Reps
-
6
Preacher Curl (Dumbbell)
3 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
10 Reps
-
2
Leg Press
3 Sets
10 Reps
-
3
Leg Extension
3 Sets
10 Reps
-
4
Leg Curl
3 Sets
10 Reps
-
5
Romanian Deadlift (Dumbbell)
4 Sets
10 Reps
-
6
Seated Calf Raise
4 Sets
15 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
-
2
Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Chest Fly (Machine)
4 Sets
10 Reps
-
4
Rear Delt Fly (Machine)
4 Sets
10 Reps
-
5
Tricep Extension (Cable)
4 Sets
10 Reps
-
6
Lateral Raise (Machine)
4 Sets
12 Reps
-
7
Push Up
3 Sets
10 Reps
-
Day 5
1
Chin-Up (Assisted)
4 Sets
10 Reps
-
2
Lat Prayer
3 Sets
10 Reps
-
3
Lat Pulldown
4 Sets
10 Reps
-
4
Dumbbell Row
4 Sets
10 Reps
-
5
Preacher Curl (Dumbbell)
4 Sets
10 Reps
-
6
Hammer Curl (Dumbbell)
4 Sets
10 Reps
-
Day 6
1
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
2
Leg Press
3 Sets
10 Reps
-
3
Leg Extension
4 Sets
10 Reps
-
4
Seated Calf Raise
3 Sets
10 Reps
-
5
Leg Curl
4 Sets
10 Reps
-
6
Decline Sit Up (Weighted)
3 Sets
10 Reps
-
7
Abs Crunch (Machine)
3 Sets
10 Reps
-