Program Description
adam yiyici, mahvedici manyetik alan kırıcı bir insan yaratma proje programıdır kullanılması durumu sakıncalıdır
Program Overview
- LevelAdvanced, Intermediate
- GoalBodybuilding, Powerlifting, Powerbuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedJul 19, 2024 03:03
- Last EditedJun 18, 2025 09:14

Summary
Transform your physique with the DEĞİŞTİRİLMİŞ ÖZEL MANYETİZMAL İNSAN YARATMA PROJE, a comprehensive 12-week program designed for serious lifters. Committing just three days a week, you'll engage in a variety of compound and isolation exercises, including barbell squats, deadlifts, and bench presses, tailored to build strength and muscle across all major muscle groups. Each session is crafted to push your limits, ensuring you achieve measurable progress and enhance your overall performance. Get ready to redefine your training and unleash your true potential!
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
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8.5
RPE 8
RPE 7.5
2
Leg Press
3
12 reps
-
3
Bench Press (Paused)
4
5 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Deadlift (Deficit)
3
8 reps
-
6
Wide Grip Pull-Up
3
10 reps
-
7
Seated Wide-Grip Row (Cable)
3
12 reps
-
8
Overhead Press (Barbell)
2
1
8 reps
10 reps
-
-
9
Lateral Raise (Cable)
2
1
12 reps
10 reps
-
-
10
Upright Row (Barbell)
2
1
12 reps
10 reps
-
-
11
Bicep Curl (Barbell)
1
2
10 reps
8 reps
-
-
12
French Press
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8.5
RPE 8
RPE 7.5
2
Leg Press
3
12 reps
-
3
Bench Press (Paused)
4
5 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Deadlift (Deficit)
3
8 reps
-
6
Wide Grip Pull-Up
3
10 reps
-
7
Seated Wide-Grip Row (Cable)
3
12 reps
-
8
Overhead Press (Barbell)
2
1
8 reps
10 reps
-
-
9
Lateral Raise (Cable)
2
1
12 reps
10 reps
-
-
10
Upright Row (Barbell)
2
1
12 reps
10 reps
-
-
11
Bicep Curl (Barbell)
1
2
10 reps
8 reps
-
-
12
French Press
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8.5
RPE 8
RPE 7.5
2
Leg Press
3
12 reps
-
3
Bench Press (Paused)
4
5 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Deadlift (Deficit)
3
8 reps
-
6
Wide Grip Pull-Up
3
10 reps
-
7
Seated Wide-Grip Row (Cable)
3
12 reps
-
8
Overhead Press (Barbell)
2
1
8 reps
10 reps
-
-
9
Lateral Raise (Cable)
2
1
12 reps
10 reps
-
-
10
Upright Row (Barbell)
2
1
12 reps
10 reps
-
-
11
Bicep Curl (Barbell)
1
2
10 reps
8 reps
-
-
12
French Press
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8.5
RPE 8
RPE 7.5
2
Leg Press
3
12 reps
-
3
Bench Press (Paused)
4
5 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Deadlift (Deficit)
3
8 reps
-
6
Wide Grip Pull-Up
3
10 reps
-
7
Seated Wide-Grip Row (Cable)
3
12 reps
-
8
Overhead Press (Barbell)
2
1
8 reps
10 reps
-
-
9
Lateral Raise (Cable)
2
1
12 reps
10 reps
-
-
10
Upright Row (Barbell)
2
1
12 reps
10 reps
-
-
11
Bicep Curl (Barbell)
1
2
10 reps
8 reps
-
-
12
French Press
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8.5
RPE 8
RPE 7.5
2
Leg Press
3
12 reps
-
3
Bench Press (Paused)
4
5 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Deadlift (Deficit)
3
8 reps
-
6
Wide Grip Pull-Up
3
10 reps
-
7
Seated Wide-Grip Row (Cable)
3
12 reps
-
8
Overhead Press (Barbell)
2
1
8 reps
10 reps
-
-
9
Lateral Raise (Cable)
2
1
12 reps
10 reps
-
-
10
Upright Row (Barbell)
2
1
12 reps
10 reps
-
-
11
Bicep Curl (Barbell)
1
2
10 reps
8 reps
-
-
12
French Press
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8.5
RPE 8
RPE 7.5
2
Leg Press
3
12 reps
-
3
Bench Press (Paused)
4
5 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Deadlift (Deficit)
3
8 reps
-
6
Wide Grip Pull-Up
3
10 reps
-
7
Seated Wide-Grip Row (Cable)
3
12 reps
-
8
Overhead Press (Barbell)
2
1
8 reps
10 reps
-
-
9
Lateral Raise (Cable)
2
1
12 reps
10 reps
-
-
10
Upright Row (Barbell)
2
1
12 reps
10 reps
-
-
11
Bicep Curl (Barbell)
1
2
10 reps
8 reps
-
-
12
French Press
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8.5
RPE 8
RPE 7.5
2
Leg Press
3
12 reps
-
3
Bench Press (Paused)
4
5 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Deadlift (Deficit)
3
8 reps
-
6
Wide Grip Pull-Up
3
10 reps
-
7
Seated Wide-Grip Row (Cable)
3
12 reps
-
8
Overhead Press (Barbell)
2
1
8 reps
10 reps
-
-
9
Lateral Raise (Cable)
2
1
12 reps
10 reps
-
-
10
Upright Row (Barbell)
2
1
12 reps
10 reps
-
-
11
Bicep Curl (Barbell)
1
2
10 reps
8 reps
-
-
12
French Press
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8.5
RPE 8
RPE 7.5
2
Leg Press
3
12 reps
-
3
Bench Press (Paused)
4
5 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Deadlift (Deficit)
3
8 reps
-
6
Wide Grip Pull-Up
3
10 reps
-
7
Seated Wide-Grip Row (Cable)
3
12 reps
-
8
Overhead Press (Barbell)
2
1
8 reps
10 reps
-
-
9
Lateral Raise (Cable)
2
1
12 reps
10 reps
-
-
10
Upright Row (Barbell)
2
1
12 reps
10 reps
-
-
11
Bicep Curl (Barbell)
1
2
10 reps
8 reps
-
-
12
French Press
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8.5
RPE 8
RPE 7.5
2
Leg Press
3
12 reps
-
3
Bench Press (Paused)
4
5 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Deadlift (Deficit)
3
8 reps
-
6
Wide Grip Pull-Up
3
10 reps
-
7
Seated Wide-Grip Row (Cable)
3
12 reps
-
8
Overhead Press (Barbell)
2
1
8 reps
10 reps
-
-
9
Lateral Raise (Cable)
2
1
12 reps
10 reps
-
-
10
Upright Row (Barbell)
2
1
12 reps
10 reps
-
-
11
Bicep Curl (Barbell)
1
2
10 reps
8 reps
-
-
12
French Press
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8.5
RPE 8
RPE 7.5
2
Leg Press
3
12 reps
-
3
Bench Press (Paused)
4
5 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Deadlift (Deficit)
3
8 reps
-
6
Wide Grip Pull-Up
3
10 reps
-
7
Seated Wide-Grip Row (Cable)
3
12 reps
-
8
Overhead Press (Barbell)
2
1
8 reps
10 reps
-
-
9
Lateral Raise (Cable)
2
1
12 reps
10 reps
-
-
10
Upright Row (Barbell)
2
1
12 reps
10 reps
-
-
11
Bicep Curl (Barbell)
1
2
10 reps
8 reps
-
-
12
French Press
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8.5
RPE 8
RPE 7.5
2
Leg Press
3
12 reps
-
3
Bench Press (Paused)
4
5 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Deadlift (Deficit)
3
8 reps
-
6
Wide Grip Pull-Up
3
10 reps
-
7
Seated Wide-Grip Row (Cable)
3
12 reps
-
8
Overhead Press (Barbell)
2
1
8 reps
10 reps
-
-
9
Lateral Raise (Cable)
2
1
12 reps
10 reps
-
-
10
Upright Row (Barbell)
2
1
12 reps
10 reps
-
-
11
Bicep Curl (Barbell)
1
2
10 reps
8 reps
-
-
12
French Press
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8.5
RPE 8
RPE 7.5
2
Leg Press
3
12 reps
-
3
Bench Press (Paused)
4
5 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Deadlift (Deficit)
3
8 reps
-
6
Wide Grip Pull-Up
3
10 reps
-
7
Seated Wide-Grip Row (Cable)
3
12 reps
-
8
Overhead Press (Barbell)
2
1
8 reps
10 reps
-
-
9
Lateral Raise (Cable)
2
1
12 reps
10 reps
-
-
10
Upright Row (Barbell)
2
1
12 reps
10 reps
-
-
11
Bicep Curl (Barbell)
1
2
10 reps
8 reps
-
-
12
French Press
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Pull-Up (Weighted)
2
1
5 reps
6 reps
-
-
9
Bent Over Row (Barbell)
3
8 reps
-
10
Skull Crusher (Barbell)
3
12 reps
-
11
Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Pull-Up (Weighted)
2
1
5 reps
6 reps
-
-
9
Bent Over Row (Barbell)
3
8 reps
-
10
Skull Crusher (Barbell)
3
12 reps
-
11
Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Pull-Up (Weighted)
2
1
5 reps
6 reps
-
-
9
Bent Over Row (Barbell)
3
8 reps
-
10
Skull Crusher (Barbell)
3
12 reps
-
11
Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Pull-Up (Weighted)
2
1
5 reps
6 reps
-
-
9
Bent Over Row (Barbell)
3
8 reps
-
10
Skull Crusher (Barbell)
3
12 reps
-
11
Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Pull-Up (Weighted)
2
1
5 reps
6 reps
-
-
9
Bent Over Row (Barbell)
3
8 reps
-
10
Skull Crusher (Barbell)
3
12 reps
-
11
Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Pull-Up (Weighted)
2
1
5 reps
6 reps
-
-
9
Bent Over Row (Barbell)
3
8 reps
-
10
Skull Crusher (Barbell)
3
12 reps
-
11
Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Pull-Up (Weighted)
2
1
5 reps
6 reps
-
-
9
Bent Over Row (Barbell)
3
8 reps
-
10
Skull Crusher (Barbell)
3
12 reps
-
11
Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Pull-Up (Weighted)
2
1
5 reps
6 reps
-
-
9
Bent Over Row (Barbell)
3
8 reps
-
10
Skull Crusher (Barbell)
3
12 reps
-
11
Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Pull-Up (Weighted)
2
1
5 reps
6 reps
-
-
9
Bent Over Row (Barbell)
3
8 reps
-
10
Skull Crusher (Barbell)
3
12 reps
-
11
Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Pull-Up (Weighted)
2
1
5 reps
6 reps
-
-
9
Bent Over Row (Barbell)
3
8 reps
-
10
Skull Crusher (Barbell)
3
12 reps
-
11
Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Pull-Up (Weighted)
2
1
5 reps
6 reps
-
-
9
Bent Over Row (Barbell)
3
8 reps
-
10
Skull Crusher (Barbell)
3
12 reps
-
11
Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Pull-Up (Weighted)
2
1
5 reps
6 reps
-
-
9
Bent Over Row (Barbell)
3
8 reps
-
10
Skull Crusher (Barbell)
3
12 reps
-
11
Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
5 reps
-
-
2
Pull-Up (Weighted)
2
1
6 reps
5 reps
-
-
3
Seated Row (Machine)
3
12 reps
-
4
Shrug (Barbell)
3
15 reps
-
5
Bench Press (Barbell)
3
1
8 reps
-
-
6
Dip (Weighted)
3
6 reps
-
7
Pullover (Dumbbell)
3
10 reps
-
8
Overhead Press (Barbell)
3
6 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Rear Delt Fly (Dumbbell)
3
12 reps
-
11
Tricep Extension (Cable)
3
10 reps
-
12
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
5 reps
-
-
2
Pull-Up (Weighted)
2
1
6 reps
5 reps
-
-
3
Seated Row (Machine)
3
12 reps
-
4
Shrug (Barbell)
3
15 reps
-
5
Bench Press (Barbell)
3
1
8 reps
-
-
6
Dip (Weighted)
3
6 reps
-
7
Pullover (Dumbbell)
3
10 reps
-
8
Overhead Press (Barbell)
3
6 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Rear Delt Fly (Dumbbell)
3
12 reps
-
11
Tricep Extension (Cable)
3
10 reps
-
12
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
5 reps
-
-
2
Pull-Up (Weighted)
2
1
6 reps
5 reps
-
-
3
Seated Row (Machine)
3
12 reps
-
4
Shrug (Barbell)
3
15 reps
-
5
Bench Press (Barbell)
3
1
8 reps
-
-
6
Dip (Weighted)
3
6 reps
-
7
Pullover (Dumbbell)
3
10 reps
-
8
Overhead Press (Barbell)
3
6 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Rear Delt Fly (Dumbbell)
3
12 reps
-
11
Tricep Extension (Cable)
3
10 reps
-
12
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
5 reps
-
-
2
Pull-Up (Weighted)
2
1
6 reps
5 reps
-
-
3
Seated Row (Machine)
3
12 reps
-
4
Shrug (Barbell)
3
15 reps
-
5
Bench Press (Barbell)
3
1
8 reps
-
-
6
Dip (Weighted)
3
6 reps
-
7
Pullover (Dumbbell)
3
10 reps
-
8
Overhead Press (Barbell)
3
6 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Rear Delt Fly (Dumbbell)
3
12 reps
-
11
Tricep Extension (Cable)
3
10 reps
-
12
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
5 reps
-
-
2
Pull-Up (Weighted)
2
1
6 reps
5 reps
-
-
3
Seated Row (Machine)
3
12 reps
-
4
Shrug (Barbell)
3
15 reps
-
5
Bench Press (Barbell)
3
1
8 reps
-
-
6
Dip (Weighted)
3
6 reps
-
7
Pullover (Dumbbell)
3
10 reps
-
8
Overhead Press (Barbell)
3
6 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Rear Delt Fly (Dumbbell)
3
12 reps
-
11
Tricep Extension (Cable)
3
10 reps
-
12
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
5 reps
-
-
2
Pull-Up (Weighted)
2
1
6 reps
5 reps
-
-
3
Seated Row (Machine)
3
12 reps
-
4
Shrug (Barbell)
3
15 reps
-
5
Bench Press (Barbell)
3
1
8 reps
-
-
6
Dip (Weighted)
3
6 reps
-
7
Pullover (Dumbbell)
3
10 reps
-
8
Overhead Press (Barbell)
3
6 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Rear Delt Fly (Dumbbell)
3
12 reps
-
11
Tricep Extension (Cable)
3
10 reps
-
12
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
5 reps
-
-
2
Pull-Up (Weighted)
2
1
6 reps
5 reps
-
-
3
Seated Row (Machine)
3
12 reps
-
4
Shrug (Barbell)
3
15 reps
-
5
Bench Press (Barbell)
3
1
8 reps
-
-
6
Dip (Weighted)
3
6 reps
-
7
Pullover (Dumbbell)
3
10 reps
-
8
Overhead Press (Barbell)
3
6 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Rear Delt Fly (Dumbbell)
3
12 reps
-
11
Tricep Extension (Cable)
3
10 reps
-
12
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
5 reps
-
-
2
Pull-Up (Weighted)
2
1
6 reps
5 reps
-
-
3
Seated Row (Machine)
3
12 reps
-
4
Shrug (Barbell)
3
15 reps
-
5
Bench Press (Barbell)
3
1
8 reps
-
-
6
Dip (Weighted)
3
6 reps
-
7
Pullover (Dumbbell)
3
10 reps
-
8
Overhead Press (Barbell)
3
6 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Rear Delt Fly (Dumbbell)
3
12 reps
-
11
Tricep Extension (Cable)
3
10 reps
-
12
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
5 reps
-
-
2
Pull-Up (Weighted)
2
1
6 reps
5 reps
-
-
3
Seated Row (Machine)
3
12 reps
-
4
Shrug (Barbell)
3
15 reps
-
5
Bench Press (Barbell)
3
1
8 reps
-
-
6
Dip (Weighted)
3
6 reps
-
7
Pullover (Dumbbell)
3
10 reps
-
8
Overhead Press (Barbell)
3
6 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Rear Delt Fly (Dumbbell)
3
12 reps
-
11
Tricep Extension (Cable)
3
10 reps
-
12
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
5 reps
-
-
2
Pull-Up (Weighted)
2
1
6 reps
5 reps
-
-
3
Seated Row (Machine)
3
12 reps
-
4
Shrug (Barbell)
3
15 reps
-
5
Bench Press (Barbell)
3
1
8 reps
-
-
6
Dip (Weighted)
3
6 reps
-
7
Pullover (Dumbbell)
3
10 reps
-
8
Overhead Press (Barbell)
3
6 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Rear Delt Fly (Dumbbell)
3
12 reps
-
11
Tricep Extension (Cable)
3
10 reps
-
12
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
5 reps
-
-
2
Pull-Up (Weighted)
2
1
6 reps
5 reps
-
-
3
Seated Row (Machine)
3
12 reps
-
4
Shrug (Barbell)
3
15 reps
-
5
Bench Press (Barbell)
3
1
8 reps
-
-
6
Dip (Weighted)
3
6 reps
-
7
Pullover (Dumbbell)
3
10 reps
-
8
Overhead Press (Barbell)
3
6 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Rear Delt Fly (Dumbbell)
3
12 reps
-
11
Tricep Extension (Cable)
3
10 reps
-
12
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
5 reps
-
-
2
Pull-Up (Weighted)
2
1
6 reps
5 reps
-
-
3
Seated Row (Machine)
3
12 reps
-
4
Shrug (Barbell)
3
15 reps
-
5
Bench Press (Barbell)
3
1
8 reps
-
-
6
Dip (Weighted)
3
6 reps
-
7
Pullover (Dumbbell)
3
10 reps
-
8
Overhead Press (Barbell)
3
6 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Rear Delt Fly (Dumbbell)
3
12 reps
-
11
Tricep Extension (Cable)
3
10 reps
-
12
Bicep Curl (Barbell)
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8.5
@8
@7.5
2
Leg Press3 Sets
12 Reps
-
3
Bench Press (Paused)4 Sets
5 Reps
-
4
Pullover (Dumbbell)3 Sets
10 Reps
-
5
Deadlift (Deficit)3 Sets
8 Reps
-
6
Wide Grip Pull-Up3 Sets
10 Reps
-
7
Seated Wide-Grip Row (Cable)3 Sets
12 Reps
-
8
Overhead Press (Barbell)2 Sets
1 Set
8 Reps
10 Reps
-
-
9
Lateral Raise (Cable)2 Sets
1 Set
12 Reps
10 Reps
-
-
10
Upright Row (Barbell)2 Sets
1 Set
12 Reps
10 Reps
-
-
11
Bicep Curl (Barbell)1 Set
2 Sets
10 Reps
8 Reps
-
-
12
French Press3 Sets
12 Reps
-
Day 2
1
Front Squat (Barbell)3 Sets
6 Reps
-
2
Incline Bench Press (Dumbbell)3 Sets
8 Reps
-
3
Dip (Bodyweight)3 Sets
AMRAP
-
4
Pec Fly (Dumbbell)3 Sets
12 Reps
-
5
Shrug (Dumbbell)3 Sets
12 Reps
-
6
Seated Shoulder Press (Dumbbell)3 Sets
8 Reps
-
7
Lateral Raise (Cable)3 Sets
12 Reps
-
8
Pull-Up (Weighted)2 Sets
1 Set
5 Reps
6 Reps
-
-
9
Bent Over Row (Barbell)3 Sets
8 Reps
-
10
Skull Crusher (Barbell)3 Sets
12 Reps
-
11
Bicep Curl (EZ Bar)3 Sets
10 Reps
-
Day 3
1
Deadlift (Barbell)1 Set
1 Set
6 Reps
5 Reps
-
-
2
Pull-Up (Weighted)2 Sets
1 Set
6 Reps
5 Reps
-
-
3
Seated Row (Machine)3 Sets
12 Reps
-
4
Shrug (Barbell)3 Sets
15 Reps
-
5
Bench Press (Barbell)3 Sets
1 Set
8 Reps
-
-
6
Dip (Weighted)3 Sets
6 Reps
-
7
Pullover (Dumbbell)3 Sets
10 Reps
-
8
Overhead Press (Barbell)3 Sets
6 Reps
-
9
Lateral Raise (Cable)3 Sets
12 Reps
-
10
Rear Delt Fly (Dumbbell)3 Sets
12 Reps
-
11
Tricep Extension (Cable)3 Sets
10 Reps
-
12
Bicep Curl (Barbell)3 Sets
10 Reps
-