Program Description
Built strength and fitness
Program Overview
- LevelNovice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedJul 08, 2024 03:19
- Last EditedJun 18, 2025 09:23

Summary
Revival Fitness is a comprehensive 12-week program designed to rejuvenate your strength and enhance your overall fitness. Committing just four days a week, you'll engage in a balanced mix of barbell, bodyweight, and machine exercises targeting all major muscle groups. From the powerful bench press to the dynamic deadlift, each session is crafted to build muscle, improve endurance, and boost your performance. Get ready to revive your workout routine and achieve your fitness goals with focused intensity and effective training strategies!
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)
3
-
2
Chin-Up (Bodyweight)
3
-
3
Dip (Bodyweight)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (Cable)
3
-
6
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chin-Up (Bodyweight)
3
-
3
Dip (Bodyweight)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (Cable)
3
-
6
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chin-Up (Bodyweight)
3
-
3
Dip (Bodyweight)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (Cable)
3
-
6
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chin-Up (Bodyweight)
3
-
3
Dip (Bodyweight)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (Cable)
3
-
6
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chin-Up (Bodyweight)
3
-
3
Dip (Bodyweight)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (Cable)
3
-
6
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chin-Up (Bodyweight)
3
-
3
Dip (Bodyweight)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (Cable)
3
-
6
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chin-Up (Bodyweight)
3
-
3
Dip (Bodyweight)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (Cable)
3
-
6
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chin-Up (Bodyweight)
3
-
3
Dip (Bodyweight)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (Cable)
3
-
6
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chin-Up (Bodyweight)
3
-
3
Dip (Bodyweight)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (Cable)
3
-
6
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chin-Up (Bodyweight)
3
-
3
Dip (Bodyweight)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (Cable)
3
-
6
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chin-Up (Bodyweight)
3
-
3
Dip (Bodyweight)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (Cable)
3
-
6
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chin-Up (Bodyweight)
3
-
3
Dip (Bodyweight)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (Cable)
3
-
6
Tricep Rope Push Down (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Reverse Lunge (Dumbbell)
3
-
3
Decline Crunch
3
-
4
Leg Extension
3
-
5
Seated Hamstring Curl
3
-
6
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Reverse Lunge (Dumbbell)
3
-
3
Decline Crunch
3
-
4
Leg Extension
3
-
5
Seated Hamstring Curl
3
-
6
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Reverse Lunge (Dumbbell)
3
-
3
Decline Crunch
3
-
4
Leg Extension
3
-
5
Seated Hamstring Curl
3
-
6
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Reverse Lunge (Dumbbell)
3
-
3
Decline Crunch
3
-
4
Leg Extension
3
-
5
Seated Hamstring Curl
3
-
6
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Reverse Lunge (Dumbbell)
3
-
3
Decline Crunch
3
-
4
Leg Extension
3
-
5
Seated Hamstring Curl
3
-
6
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Reverse Lunge (Dumbbell)
3
-
3
Decline Crunch
3
-
4
Leg Extension
3
-
5
Seated Hamstring Curl
3
-
6
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Reverse Lunge (Dumbbell)
3
-
3
Decline Crunch
3
-
4
Leg Extension
3
-
5
Seated Hamstring Curl
3
-
6
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Reverse Lunge (Dumbbell)
3
-
3
Decline Crunch
3
-
4
Leg Extension
3
-
5
Seated Hamstring Curl
3
-
6
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Reverse Lunge (Dumbbell)
3
-
3
Decline Crunch
3
-
4
Leg Extension
3
-
5
Seated Hamstring Curl
3
-
6
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Reverse Lunge (Dumbbell)
3
-
3
Decline Crunch
3
-
4
Leg Extension
3
-
5
Seated Hamstring Curl
3
-
6
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Reverse Lunge (Dumbbell)
3
-
3
Decline Crunch
3
-
4
Leg Extension
3
-
5
Seated Hamstring Curl
3
-
6
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Reverse Lunge (Dumbbell)
3
-
3
Decline Crunch
3
-
4
Leg Extension
3
-
5
Seated Hamstring Curl
3
-
6
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Pullover (Dumbbell)
3
-
3
Barbell Row
3
-
4
Band Pull Apart
1
-
5
Skull Crusher (Barbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Pullover (Dumbbell)
3
-
3
Barbell Row
3
-
4
Band Pull Apart
1
-
5
Skull Crusher (Barbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Pullover (Dumbbell)
3
-
3
Barbell Row
3
-
4
Band Pull Apart
1
-
5
Skull Crusher (Barbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Pullover (Dumbbell)
3
-
3
Barbell Row
3
-
4
Band Pull Apart
1
-
5
Skull Crusher (Barbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Pullover (Dumbbell)
3
-
3
Barbell Row
3
-
4
Band Pull Apart
1
-
5
Skull Crusher (Barbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Pullover (Dumbbell)
3
-
3
Barbell Row
3
-
4
Band Pull Apart
1
-
5
Skull Crusher (Barbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Pullover (Dumbbell)
3
-
3
Barbell Row
3
-
4
Band Pull Apart
1
-
5
Skull Crusher (Barbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Pullover (Dumbbell)
3
-
3
Barbell Row
3
-
4
Band Pull Apart
1
-
5
Skull Crusher (Barbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Pullover (Dumbbell)
3
-
3
Barbell Row
3
-
4
Band Pull Apart
1
-
5
Skull Crusher (Barbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Pullover (Dumbbell)
3
-
3
Barbell Row
3
-
4
Band Pull Apart
1
-
5
Skull Crusher (Barbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Pullover (Dumbbell)
3
-
3
Barbell Row
3
-
4
Band Pull Apart
1
-
5
Skull Crusher (Barbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Pullover (Dumbbell)
3
-
3
Barbell Row
3
-
4
Band Pull Apart
1
-
5
Skull Crusher (Barbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Lat Pulldown
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hip Thrust (Barbell)
2
-
3
Romanian Deadlift (Dumbbell)
2
-
4
Decline Crunch
2
-
5
Lateral Lunge
2
-
6
Hamstring Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hip Thrust (Barbell)
2
-
3
Romanian Deadlift (Dumbbell)
2
-
4
Decline Crunch
2
-
5
Lateral Lunge
2
-
6
Hamstring Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hip Thrust (Barbell)
2
-
3
Romanian Deadlift (Dumbbell)
2
-
4
Decline Crunch
2
-
5
Lateral Lunge
2
-
6
Hamstring Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hip Thrust (Barbell)
2
-
3
Romanian Deadlift (Dumbbell)
2
-
4
Decline Crunch
2
-
5
Lateral Lunge
2
-
6
Hamstring Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hip Thrust (Barbell)
2
-
3
Romanian Deadlift (Dumbbell)
2
-
4
Decline Crunch
2
-
5
Lateral Lunge
2
-
6
Hamstring Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hip Thrust (Barbell)
2
-
3
Romanian Deadlift (Dumbbell)
2
-
4
Decline Crunch
2
-
5
Lateral Lunge
2
-
6
Hamstring Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hip Thrust (Barbell)
2
-
3
Romanian Deadlift (Dumbbell)
2
-
4
Decline Crunch
2
-
5
Lateral Lunge
2
-
6
Hamstring Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hip Thrust (Barbell)
2
-
3
Romanian Deadlift (Dumbbell)
2
-
4
Decline Crunch
2
-
5
Lateral Lunge
2
-
6
Hamstring Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hip Thrust (Barbell)
2
-
3
Romanian Deadlift (Dumbbell)
2
-
4
Decline Crunch
2
-
5
Lateral Lunge
2
-
6
Hamstring Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hip Thrust (Barbell)
2
-
3
Romanian Deadlift (Dumbbell)
2
-
4
Decline Crunch
2
-
5
Lateral Lunge
2
-
6
Hamstring Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hip Thrust (Barbell)
2
-
3
Romanian Deadlift (Dumbbell)
2
-
4
Decline Crunch
2
-
5
Lateral Lunge
2
-
6
Hamstring Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hip Thrust (Barbell)
2
-
3
Romanian Deadlift (Dumbbell)
2
-
4
Decline Crunch
2
-
5
Lateral Lunge
2
-
6
Hamstring Curl
2
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
-
2
Chin-Up (Bodyweight)3 Sets
-
3
Dip (Bodyweight)3 Sets
-
4
Dumbbell Row3 Sets
-
5
Bicep Curl (Cable)3 Sets
-
6
Tricep Rope Push Down (Cable)3 Sets
-
Day 2
1
Deadlift (Barbell)3 Sets
-
2
Reverse Lunge (Dumbbell)3 Sets
-
3
Decline Crunch3 Sets
-
4
Leg Extension3 Sets
-
5
Seated Hamstring Curl3 Sets
-
6
Seated Calf Raise3 Sets
-
Day 3
1
Bench Press (Dumbbell)3 Sets
-
2
Pullover (Dumbbell)3 Sets
-
3
Barbell Row3 Sets
-
4
Band Pull Apart1 Set
-
5
Skull Crusher (Barbell)3 Sets
-
6
Bicep Curl (Dumbbell)2 Sets
-
7
Lat Pulldown3 Sets
-
Day 4
1
Squat (Barbell)3 Sets
-
2
Hip Thrust (Barbell)2 Sets
-
3
Romanian Deadlift (Dumbbell)2 Sets
-
4
Decline Crunch2 Sets
-
5
Lateral Lunge2 Sets
-
6
Hamstring Curl2 Sets
-