Program Description
Forged 12 is a 12-week, elite-level training plan designed for serious garage gym lifters who want to lose 15–20 lbs, build strength, and transform their physique. You’ll train 7 days per week with: 5 focused lifting sessions (push, pull, legs, posterior chain, and strength) 2 active recovery/conditioning days Built-in arm work, glute focus, and accessory lifts for a complete physique Clear weekly progression to hit new PRs and maintain muscle during fat loss Cardio and step targets to accelerate fat loss without burning you out Every exercise includes rep ranges, tempo cues, and rest guidelines so you can attack each session with purpose. Perfect For: Garage gym lifters with basic equipment (belt squat, trap bar, DBs, cables) Anyone looking to combine fat loss with strength and muscle gain Lifters who want a structured 12-week plan with progression built in
Program Overview
- LevelIntermediate
- GoalAthletics, Bodybuilding, Muscle & Sculpting, Powerlifting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedSep 07, 2025 01:46
- Last EditedSep 07, 2025 03:26
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.9%
Quadriceps
11%
Biceps
10.1%
Chest
9.7%
Glutes
9.6%
Upper Back
8.4%
Front Delts
8.1%
Hamstrings
6.9%
Middle Delts
5.2%
Lats
4.5%
Abs
3.9%
Forearms
3.2%
Lower Back
3%
Rear Delts
1.6%
Adductors
1.1%
Other
0.5%
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4.8 Stars with 10, 000+ Ratings
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
Incline Bench Press (Dumbbell)
3
8-10 reps
+5 lbs
2
Bench Press (Dumbbell)
3
10-12 reps
+5 lbs
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
+2.5 lbs
4
Lateral Raise (Cable)
3
12-15 reps
+5 lbs
5
Overhead Extension (EZ Bar)
3
10-12 reps
+5 lbs
6
Rope Pushdown
3
12-15 reps
+5 lbs
7
Push Up
2
AMRAP
-
8
Echo Bike
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
+5 lbs
2
Bench Press (Dumbbell)
3
10-12 reps
+5 lbs
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
+2.5 lbs
4
Lateral Raise (Cable)
3
12-15 reps
+5 lbs
5
Overhead Extension (EZ Bar)
3
10-12 reps
+5 lbs
6
Rope Pushdown
3
12-15 reps
+5 lbs
7
Push Up
2
AMRAP
-
8
Echo Bike
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
+5 lbs
2
Bench Press (Dumbbell)
3
10-12 reps
+5 lbs
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
+2.5 lbs
4
Lateral Raise (Cable)
3
12-15 reps
+5 lbs
5
Overhead Extension (EZ Bar)
3
10-12 reps
+5 lbs
6
Rope Pushdown
3
12-15 reps
+5 lbs
7
Push Up
2
AMRAP
-
8
Echo Bike
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
+5 lbs
2
Bench Press (Dumbbell)
3
10-12 reps
+5 lbs
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
+2.5 lbs
4
Lateral Raise (Cable)
3
12-15 reps
+5 lbs
5
Overhead Extension (EZ Bar)
3
10-12 reps
+5 lbs
6
Rope Pushdown
3
12-15 reps
+5 lbs
7
Push Up
2
AMRAP
-
8
Echo Bike
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
+5 lbs
2
Bench Press (Dumbbell)
3
10-12 reps
+5 lbs
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
+2.5 lbs
4
Lateral Raise (Cable)
3
12-15 reps
+5 lbs
5
Overhead Extension (EZ Bar)
3
10-12 reps
+5 lbs
6
Rope Pushdown
3
12-15 reps
+5 lbs
7
Push Up
2
AMRAP
-
8
Echo Bike
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
+5 lbs
2
Bench Press (Dumbbell)
3
10-12 reps
+5 lbs
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
+2.5 lbs
4
Lateral Raise (Cable)
3
12-15 reps
+5 lbs
5
Overhead Extension (EZ Bar)
3
10-12 reps
+5 lbs
6
Rope Pushdown
3
12-15 reps
+5 lbs
7
Push Up
2
AMRAP
-
8
Echo Bike
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
+5 lbs
2
Bench Press (Dumbbell)
3
10-12 reps
+5 lbs
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
+2.5 lbs
4
Lateral Raise (Cable)
3
12-15 reps
+5 lbs
5
Overhead Extension (EZ Bar)
3
10-12 reps
+5 lbs
6
Rope Pushdown
3
12-15 reps
+5 lbs
7
Push Up
2
AMRAP
-
8
Echo Bike
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
+5 lbs
2
Bench Press (Dumbbell)
3
10-12 reps
+5 lbs
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
+2.5 lbs
4
Lateral Raise (Cable)
3
12-15 reps
+5 lbs
5
Overhead Extension (EZ Bar)
3
10-12 reps
+5 lbs
6
Rope Pushdown
3
12-15 reps
+5 lbs
7
Push Up
2
AMRAP
-
8
Echo Bike
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
+5 lbs
2
Bench Press (Dumbbell)
3
10-12 reps
+5 lbs
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
+2.5 lbs
4
Lateral Raise (Cable)
3
12-15 reps
+5 lbs
5
Overhead Extension (EZ Bar)
3
10-12 reps
+5 lbs
6
Rope Pushdown
3
12-15 reps
+5 lbs
7
Push Up
2
AMRAP
-
8
Echo Bike
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
+5 lbs
2
Bench Press (Dumbbell)
3
10-12 reps
+5 lbs
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
+2.5 lbs
4
Lateral Raise (Cable)
3
12-15 reps
+5 lbs
5
Overhead Extension (EZ Bar)
3
10-12 reps
+5 lbs
6
Rope Pushdown
3
12-15 reps
+5 lbs
7
Push Up
2
AMRAP
-
8
Echo Bike
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
+5 lbs
2
Bench Press (Dumbbell)
3
10-12 reps
+5 lbs
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
+2.5 lbs
4
Lateral Raise (Cable)
3
12-15 reps
+5 lbs
5
Overhead Extension (EZ Bar)
3
10-12 reps
+5 lbs
6
Rope Pushdown
3
12-15 reps
+5 lbs
7
Push Up
2
AMRAP
-
8
Echo Bike
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
+5 lbs
2
Bench Press (Dumbbell)
3
10-12 reps
+5 lbs
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
+2.5 lbs
4
Lateral Raise (Cable)
3
12-15 reps
+5 lbs
5
Overhead Extension (EZ Bar)
3
10-12 reps
+5 lbs
6
Rope Pushdown
3
12-15 reps
+5 lbs
7
Push Up
2
AMRAP
-
8
Echo Bike
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat (Quad Focus)
4
8-10 reps
+5 lbs
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Belt Squat Glute Focus
3
12-15 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
6
Bicep Curl (Cable)
3
12-15 reps
-
7
Plank (Weighted)
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat (Quad Focus)
4
8-10 reps
+5 lbs
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Belt Squat Glute Focus
3
12-15 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
6
Bicep Curl (Cable)
3
12-15 reps
-
7
Plank (Weighted)
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat (Quad Focus)
4
8-10 reps
+5 lbs
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Belt Squat Glute Focus
3
12-15 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
6
Bicep Curl (Cable)
3
12-15 reps
-
7
Plank (Weighted)
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat (Quad Focus)
4
8-10 reps
+5 lbs
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Belt Squat Glute Focus
3
12-15 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
6
Bicep Curl (Cable)
3
12-15 reps
-
7
Plank (Weighted)
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat (Quad Focus)
4
8-10 reps
+5 lbs
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Belt Squat Glute Focus
3
12-15 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
6
Bicep Curl (Cable)
3
12-15 reps
-
7
Plank (Weighted)
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat (Quad Focus)
4
8-10 reps
+5 lbs
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Belt Squat Glute Focus
3
12-15 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
6
Bicep Curl (Cable)
3
12-15 reps
-
7
Plank (Weighted)
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat (Quad Focus)
4
8-10 reps
+5 lbs
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Belt Squat Glute Focus
3
12-15 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
6
Bicep Curl (Cable)
3
12-15 reps
-
7
Plank (Weighted)
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat (Quad Focus)
4
8-10 reps
+5 lbs
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Belt Squat Glute Focus
3
12-15 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
6
Bicep Curl (Cable)
3
12-15 reps
-
7
Plank (Weighted)
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat (Quad Focus)
4
8-10 reps
+5 lbs
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Belt Squat Glute Focus
3
12-15 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
6
Bicep Curl (Cable)
3
12-15 reps
-
7
Plank (Weighted)
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat (Quad Focus)
4
8-10 reps
+5 lbs
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Belt Squat Glute Focus
3
12-15 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
6
Bicep Curl (Cable)
3
12-15 reps
-
7
Plank (Weighted)
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat (Quad Focus)
4
8-10 reps
+5 lbs
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Belt Squat Glute Focus
3
12-15 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
6
Bicep Curl (Cable)
3
12-15 reps
-
7
Plank (Weighted)
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat (Quad Focus)
4
8-10 reps
+5 lbs
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Belt Squat Glute Focus
3
12-15 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
6
Bicep Curl (Cable)
3
12-15 reps
-
7
Plank (Weighted)
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
2
Lat Pulldown
3
8-10 reps
+5 lbs
3
Fat Grip Landmine Row
3
10-12 reps
+5 lbs
4
Single Arm Row (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Face Pull
3
12-15 reps
-
8
Echo Bike
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
2
Lat Pulldown
3
8-10 reps
+5 lbs
3
Fat Grip Landmine Row
3
10-12 reps
+5 lbs
4
Single Arm Row (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Face Pull
3
12-15 reps
-
8
Echo Bike
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
2
Lat Pulldown
3
8-10 reps
+5 lbs
3
Fat Grip Landmine Row
3
10-12 reps
+5 lbs
4
Single Arm Row (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Face Pull
3
12-15 reps
-
8
Echo Bike
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
2
Lat Pulldown
3
8-10 reps
+5 lbs
3
Fat Grip Landmine Row
3
10-12 reps
+5 lbs
4
Single Arm Row (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Face Pull
3
12-15 reps
-
8
Echo Bike
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
2
Lat Pulldown
3
8-10 reps
+5 lbs
3
Fat Grip Landmine Row
3
10-12 reps
+5 lbs
4
Single Arm Row (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Face Pull
3
12-15 reps
-
8
Echo Bike
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
2
Lat Pulldown
3
8-10 reps
+5 lbs
3
Fat Grip Landmine Row
3
10-12 reps
+5 lbs
4
Single Arm Row (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Face Pull
3
12-15 reps
-
8
Echo Bike
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
2
Lat Pulldown
3
8-10 reps
+5 lbs
3
Fat Grip Landmine Row
3
10-12 reps
+5 lbs
4
Single Arm Row (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Face Pull
3
12-15 reps
-
8
Echo Bike
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
2
Lat Pulldown
3
8-10 reps
+5 lbs
3
Fat Grip Landmine Row
3
10-12 reps
+5 lbs
4
Single Arm Row (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Face Pull
3
12-15 reps
-
8
Echo Bike
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
2
Lat Pulldown
3
8-10 reps
+5 lbs
3
Fat Grip Landmine Row
3
10-12 reps
+5 lbs
4
Single Arm Row (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Face Pull
3
12-15 reps
-
8
Echo Bike
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
2
Lat Pulldown
3
8-10 reps
+5 lbs
3
Fat Grip Landmine Row
3
10-12 reps
+5 lbs
4
Single Arm Row (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Face Pull
3
12-15 reps
-
8
Echo Bike
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
2
Lat Pulldown
3
8-10 reps
+5 lbs
3
Fat Grip Landmine Row
3
10-12 reps
+5 lbs
4
Single Arm Row (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Face Pull
3
12-15 reps
-
8
Echo Bike
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
2
Lat Pulldown
3
8-10 reps
+5 lbs
3
Fat Grip Landmine Row
3
10-12 reps
+5 lbs
4
Single Arm Row (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Face Pull
3
12-15 reps
-
8
Echo Bike
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
+2.5 lbs
2
Bench Press (Dumbbell)
3
8 reps
RPE 8-10
3
Arnold Press
3
10 reps
-
4
Lateral Raise Dropset
2
12-15 reps
-
5
Bench Press (Close Grip)
3
10-12 reps
+5 lbs
6
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
+2.5 lbs
2
Bench Press (Dumbbell)
3
8 reps
RPE 8-10
3
Arnold Press
3
10 reps
-
4
Lateral Raise Dropset
2
12-15 reps
-
5
Bench Press (Close Grip)
3
10-12 reps
+5 lbs
6
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
+2.5 lbs
2
Bench Press (Dumbbell)
3
8 reps
RPE 8-10
3
Arnold Press
3
10 reps
-
4
Lateral Raise Dropset
2
12-15 reps
-
5
Bench Press (Close Grip)
3
10-12 reps
+5 lbs
6
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
+2.5 lbs
2
Bench Press (Dumbbell)
3
8 reps
RPE 8-10
3
Arnold Press
3
10 reps
-
4
Lateral Raise Dropset
2
12-15 reps
-
5
Bench Press (Close Grip)
3
10-12 reps
+5 lbs
6
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
+2.5 lbs
2
Bench Press (Dumbbell)
3
8 reps
RPE 8-10
3
Arnold Press
3
10 reps
-
4
Lateral Raise Dropset
2
12-15 reps
-
5
Bench Press (Close Grip)
3
10-12 reps
+5 lbs
6
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
+2.5 lbs
2
Bench Press (Dumbbell)
3
8 reps
RPE 8-10
3
Arnold Press
3
10 reps
-
4
Lateral Raise Dropset
2
12-15 reps
-
5
Bench Press (Close Grip)
3
10-12 reps
+5 lbs
6
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
+2.5 lbs
2
Bench Press (Dumbbell)
3
8 reps
RPE 8-10
3
Arnold Press
3
10 reps
-
4
Lateral Raise Dropset
2
12-15 reps
-
5
Bench Press (Close Grip)
3
10-12 reps
+5 lbs
6
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
+2.5 lbs
2
Bench Press (Dumbbell)
3
8 reps
RPE 8-10
3
Arnold Press
3
10 reps
-
4
Lateral Raise Dropset
2
12-15 reps
-
5
Bench Press (Close Grip)
3
10-12 reps
+5 lbs
6
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
+2.5 lbs
2
Bench Press (Dumbbell)
3
8 reps
RPE 8-10
3
Arnold Press
3
10 reps
-
4
Lateral Raise Dropset
2
12-15 reps
-
5
Bench Press (Close Grip)
3
10-12 reps
+5 lbs
6
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
+2.5 lbs
2
Bench Press (Dumbbell)
3
8 reps
RPE 8-10
3
Arnold Press
3
10 reps
-
4
Lateral Raise Dropset
2
12-15 reps
-
5
Bench Press (Close Grip)
3
10-12 reps
+5 lbs
6
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
+2.5 lbs
2
Bench Press (Dumbbell)
3
8 reps
RPE 8-10
3
Arnold Press
3
10 reps
-
4
Lateral Raise Dropset
2
12-15 reps
-
5
Bench Press (Close Grip)
3
10-12 reps
+5 lbs
6
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
+2.5 lbs
2
Bench Press (Dumbbell)
3
8 reps
RPE 8-10
3
Arnold Press
3
10 reps
-
4
Lateral Raise Dropset
2
12-15 reps
-
5
Bench Press (Close Grip)
3
10-12 reps
+5 lbs
6
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
+5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Rack Pull (Barbell)
3
5 reps
+10 lbs
3
B-Stance RDL
3
10-12 reps
-
4
Belt Squat Good Mornings
3
10-12 reps
+5 lbs
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Bird Dog
2
10 reps
-
7
Echo Bike
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Rack Pull (Barbell)
3
5 reps
+10 lbs
3
B-Stance RDL
3
10-12 reps
-
4
Belt Squat Good Mornings
3
10-12 reps
+5 lbs
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Bird Dog
2
10 reps
-
7
Echo Bike
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Rack Pull (Barbell)
3
5 reps
+10 lbs
3
B-Stance RDL
3
10-12 reps
-
4
Belt Squat Good Mornings
3
10-12 reps
+5 lbs
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Bird Dog
2
10 reps
-
7
Echo Bike
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Rack Pull (Barbell)
3
5 reps
+10 lbs
3
B-Stance RDL
3
10-12 reps
-
4
Belt Squat Good Mornings
3
10-12 reps
+5 lbs
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Bird Dog
2
10 reps
-
7
Echo Bike
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Rack Pull (Barbell)
3
5 reps
+10 lbs
3
B-Stance RDL
3
10-12 reps
-
4
Belt Squat Good Mornings
3
10-12 reps
+5 lbs
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Bird Dog
2
10 reps
-
7
Echo Bike
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Rack Pull (Barbell)
3
5 reps
+10 lbs
3
B-Stance RDL
3
10-12 reps
-
4
Belt Squat Good Mornings
3
10-12 reps
+5 lbs
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Bird Dog
2
10 reps
-
7
Echo Bike
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Rack Pull (Barbell)
3
5 reps
+10 lbs
3
B-Stance RDL
3
10-12 reps
-
4
Belt Squat Good Mornings
3
10-12 reps
+5 lbs
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Bird Dog
2
10 reps
-
7
Echo Bike
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Rack Pull (Barbell)
3
5 reps
+10 lbs
3
B-Stance RDL
3
10-12 reps
-
4
Belt Squat Good Mornings
3
10-12 reps
+5 lbs
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Bird Dog
2
10 reps
-
7
Echo Bike
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Rack Pull (Barbell)
3
5 reps
+10 lbs
3
B-Stance RDL
3
10-12 reps
-
4
Belt Squat Good Mornings
3
10-12 reps
+5 lbs
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Bird Dog
2
10 reps
-
7
Echo Bike
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Rack Pull (Barbell)
3
5 reps
+10 lbs
3
B-Stance RDL
3
10-12 reps
-
4
Belt Squat Good Mornings
3
10-12 reps
+5 lbs
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Bird Dog
2
10 reps
-
7
Echo Bike
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Rack Pull (Barbell)
3
5 reps
+10 lbs
3
B-Stance RDL
3
10-12 reps
-
4
Belt Squat Good Mornings
3
10-12 reps
+5 lbs
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Bird Dog
2
10 reps
-
7
Echo Bike
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Rack Pull (Barbell)
3
5 reps
+10 lbs
3
B-Stance RDL
3
10-12 reps
-
4
Belt Squat Good Mornings
3
10-12 reps
+5 lbs
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Bird Dog
2
10 reps
-
7
Echo Bike
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45-60 mins
-
2
Sauna Session
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45-60 mins
-
2
Sauna Session
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45-60 mins
-
2
Sauna Session
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45-60 mins
-
2
Sauna Session
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45-60 mins
-
2
Sauna Session
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45-60 mins
-
2
Sauna Session
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45-60 mins
-
2
Sauna Session
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45-60 mins
-
2
Sauna Session
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45-60 mins
-
2
Sauna Session
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45-60 mins
-
2
Sauna Session
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45-60 mins
-
2
Sauna Session
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45-60 mins
-
2
Sauna Session
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
5
12-15 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Walking Lunge
3
20 reps
-
4
Belt Squat Glute Focus
3
15-20 reps
-
5
Farmer's Walk (Weighted)
3
0.5 mins
-
6
Hammer Curl (Cable)
3
12-15 reps
+5 lbs
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Echo Bike
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
5
12-15 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Walking Lunge
3
20 reps
-
4
Belt Squat Glute Focus
3
15-20 reps
-
5
Farmer's Walk (Weighted)
3
0.5 mins
-
6
Hammer Curl (Cable)
3
12-15 reps
+5 lbs
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Echo Bike
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
5
12-15 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Walking Lunge
3
20 reps
-
4
Belt Squat Glute Focus
3
15-20 reps
-
5
Farmer's Walk (Weighted)
3
0.5 mins
-
6
Hammer Curl (Cable)
3
12-15 reps
+5 lbs
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Echo Bike
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
5
12-15 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Walking Lunge
3
20 reps
-
4
Belt Squat Glute Focus
3
15-20 reps
-
5
Farmer's Walk (Weighted)
3
0.5 mins
-
6
Hammer Curl (Cable)
3
12-15 reps
+5 lbs
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Echo Bike
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
5
12-15 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Walking Lunge
3
20 reps
-
4
Belt Squat Glute Focus
3
15-20 reps
-
5
Farmer's Walk (Weighted)
3
0.5 mins
-
6
Hammer Curl (Cable)
3
12-15 reps
+5 lbs
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Echo Bike
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
5
12-15 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Walking Lunge
3
20 reps
-
4
Belt Squat Glute Focus
3
15-20 reps
-
5
Farmer's Walk (Weighted)
3
0.5 mins
-
6
Hammer Curl (Cable)
3
12-15 reps
+5 lbs
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Echo Bike
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
5
12-15 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Walking Lunge
3
20 reps
-
4
Belt Squat Glute Focus
3
15-20 reps
-
5
Farmer's Walk (Weighted)
3
0.5 mins
-
6
Hammer Curl (Cable)
3
12-15 reps
+5 lbs
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Echo Bike
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
5
12-15 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Walking Lunge
3
20 reps
-
4
Belt Squat Glute Focus
3
15-20 reps
-
5
Farmer's Walk (Weighted)
3
0.5 mins
-
6
Hammer Curl (Cable)
3
12-15 reps
+5 lbs
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Echo Bike
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
5
12-15 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Walking Lunge
3
20 reps
-
4
Belt Squat Glute Focus
3
15-20 reps
-
5
Farmer's Walk (Weighted)
3
0.5 mins
-
6
Hammer Curl (Cable)
3
12-15 reps
+5 lbs
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Echo Bike
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
5
12-15 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Walking Lunge
3
20 reps
-
4
Belt Squat Glute Focus
3
15-20 reps
-
5
Farmer's Walk (Weighted)
3
0.5 mins
-
6
Hammer Curl (Cable)
3
12-15 reps
+5 lbs
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Echo Bike
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
5
12-15 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Walking Lunge
3
20 reps
-
4
Belt Squat Glute Focus
3
15-20 reps
-
5
Farmer's Walk (Weighted)
3
0.5 mins
-
6
Hammer Curl (Cable)
3
12-15 reps
+5 lbs
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Echo Bike
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
5
12-15 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Walking Lunge
3
20 reps
-
4
Belt Squat Glute Focus
3
15-20 reps
-
5
Farmer's Walk (Weighted)
3
0.5 mins
-
6
Hammer Curl (Cable)
3
12-15 reps
+5 lbs
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Echo Bike
1
20 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)3 Sets
8-10 Reps
+5 lbs
2
Bench Press (Dumbbell)3 Sets
10-12 Reps
+5 lbs
3
Seated Shoulder Press (Dumbbell)3 Sets
8-10 Reps
+2.5 lbs
4
Lateral Raise (Cable)3 Sets
12-15 Reps
+5 lbs
5
Overhead Extension (EZ Bar)3 Sets
10-12 Reps
+5 lbs
6
Rope Pushdown3 Sets
12-15 Reps
+5 lbs
7
Push Up2 Sets
AMRAP
-
8
Echo Bike1 Set
20 mins
-
Day 2
1
Belt Squat (Quad Focus)4 Sets
8-10 Reps
+5 lbs
2
Bulgarian Split Squat (Dumbbell)3 Sets
10-12 Reps
-
3
Step-Up (Weighted)3 Sets
12 Reps
-
4
Belt Squat Glute Focus3 Sets
12-15 Reps
-
5
Walking Lunge (Dumbbell)2 Sets
20 Reps
-
6
Bicep Curl (Cable)3 Sets
12-15 Reps
-
7
Plank (Weighted)3 Sets
0.5 mins
-
Day 3
1
Pull-Up (Neutral Grip, Bodyweight)3 Sets
AMRAP
-
2
Lat Pulldown3 Sets
8-10 Reps
+5 lbs
3
Fat Grip Landmine Row3 Sets
10-12 Reps
+5 lbs
4
Single Arm Row (Dumbbell)3 Sets
12 Reps
-
5
Bicep Curl (EZ Bar)3 Sets
10 Reps
-
6
Hammer Curl (Dumbbell)3 Sets
12-15 Reps
-
7
Face Pull3 Sets
12-15 Reps
-
8
Echo Bike1 Set
20 mins
-
Day 4
1
Incline Bench Press (Barbell)4 Sets
5 Reps
+2.5 lbs
2
Bench Press (Dumbbell)3 Sets
8 Reps
@8-10
3
Arnold Press3 Sets
10 Reps
-
4
Lateral Raise Dropset2 Sets
12-15 Reps
-
5
Bench Press (Close Grip)3 Sets
10-12 Reps
+5 lbs
6
V-Handle Tricep Pushdown (Cable)3 Sets
8-10 Reps
+5 lbs
Day 5
1
Romanian Deadlift (Barbell)4 Sets
6 Reps
-
2
Rack Pull (Barbell)3 Sets
5 Reps
+10 lbs
3
B-Stance RDL3 Sets
10-12 Reps
-
4
Belt Squat Good Mornings3 Sets
10-12 Reps
+5 lbs
5
Incline Curl (Dumbbell)3 Sets
12 Reps
-
6
Bird Dog2 Sets
10 Reps
-
7
Echo Bike1 Set
20 mins
-
Day 6
1
Walk1 Set
45-60 mins
-
2
Sauna Session1 Set
20 mins
-
Day 7
1
Belt Squat5 Sets
12-15 Reps
-
2
Step-Up (Weighted)3 Sets
12 Reps
-
3
Walking Lunge3 Sets
20 Reps
-
4
Belt Squat Glute Focus3 Sets
15-20 Reps
-
5
Farmer's Walk (Weighted)3 Sets
0.5 mins
-
6
Hammer Curl (Cable)3 Sets
12-15 Reps
+5 lbs
7
Overhead Tricep Extension (Cable)3 Sets
12-15 Reps
-
8
Echo Bike1 Set
20 mins
-