Program Description
Strength training - 4 days/week Abs - 1 day/week (optional) Cardio - 3-5 days/week
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout50 minutes
- CreatedOct 30, 2024 12:22
- Last EditedOct 30, 2024 08:46
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 (Smith Machine)
1
1
1
12 reps
10 reps
6 reps
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
5
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
6
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
7
Back Extension (Weighted)
1
1
1
12 reps
10 reps
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
3
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
5
Cable Crossover
1
1
1
12 reps
10 reps
8 reps
6
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
7
Pullover (Dumbbell)
1
1
12 reps
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
6 reps
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
5
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
6
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
7
Back Extension (Weighted)
1
1
1
12 reps
10 reps
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
3
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
5
Cable Crossover
1
1
1
12 reps
10 reps
8 reps
6
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
7
Pullover (Dumbbell)
1
1
12 reps
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
6 reps
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
5
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
6
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
7
Back Extension (Weighted)
1
1
1
12 reps
10 reps
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
3
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
5
Cable Crossover
1
1
1
12 reps
10 reps
8 reps
6
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
7
Pullover (Dumbbell)
1
1
12 reps
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
6 reps
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
5
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
6
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
7
Back Extension (Weighted)
1
1
1
12 reps
10 reps
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
3
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
5
Cable Crossover
1
1
1
12 reps
10 reps
8 reps
6
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
7
Pullover (Dumbbell)
1
1
12 reps
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
6 reps
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
5
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
6
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
7
Back Extension (Weighted)
1
1
1
12 reps
10 reps
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
3
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
5
Cable Crossover
1
1
1
12 reps
10 reps
8 reps
6
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
7
Pullover (Dumbbell)
1
1
12 reps
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
6 reps
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
5
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
6
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
7
Back Extension (Weighted)
1
1
1
12 reps
10 reps
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
3
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
5
Cable Crossover
1
1
1
12 reps
10 reps
8 reps
6
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
7
Pullover (Dumbbell)
1
1
12 reps
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
2
Hip Thrust (Barbell)
1
2
15 reps
12 reps
3
Hip Adduction (Cable)
1
2
10 reps
8 reps
4
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
5
Standing Calf Raise
1
1
18 reps
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
2
Glute Kickback (Cable)
1
2
12 reps
10 reps
3
Walking Lunge (Dumbbell)
2
AMRAP
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
5
Standing Calf Raise
1
1
18 reps
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
2
Hip Thrust (Barbell)
1
2
15 reps
12 reps
3
Hip Adduction (Cable)
1
2
10 reps
8 reps
4
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
5
Standing Calf Raise
1
1
18 reps
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
2
Glute Kickback (Cable)
1
2
12 reps
10 reps
3
Walking Lunge (Dumbbell)
2
AMRAP
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
5
Standing Calf Raise
1
1
18 reps
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
2
Hip Thrust (Barbell)
1
2
15 reps
12 reps
3
Hip Adduction (Cable)
1
2
10 reps
8 reps
4
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
5
Standing Calf Raise
1
1
18 reps
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
2
Glute Kickback (Cable)
1
2
12 reps
10 reps
3
Walking Lunge (Dumbbell)
2
AMRAP
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
5
Standing Calf Raise
1
1
18 reps
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
2
Hip Thrust (Barbell)
1
2
15 reps
12 reps
3
Hip Adduction (Cable)
1
2
10 reps
8 reps
4
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
5
Standing Calf Raise
1
1
18 reps
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
2
Glute Kickback (Cable)
1
2
12 reps
10 reps
3
Walking Lunge (Dumbbell)
2
AMRAP
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
5
Standing Calf Raise
1
1
18 reps
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
2
Hip Thrust (Barbell)
1
2
15 reps
12 reps
3
Hip Adduction (Cable)
1
2
10 reps
8 reps
4
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
5
Standing Calf Raise
1
1
18 reps
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
2
Glute Kickback (Cable)
1
2
12 reps
10 reps
3
Walking Lunge (Dumbbell)
2
AMRAP
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
5
Standing Calf Raise
1
1
18 reps
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
2
Hip Thrust (Barbell)
1
2
15 reps
12 reps
3
Hip Adduction (Cable)
1
2
10 reps
8 reps
4
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
5
Standing Calf Raise
1
1
18 reps
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
2
Glute Kickback (Cable)
1
2
12 reps
10 reps
3
Walking Lunge (Dumbbell)
2
AMRAP
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
5
Standing Calf Raise
1
1
18 reps
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
2
Front Raise
1
1
1
10 reps
8 reps
6 reps
3
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
6 reps
4
Face Pull
1
1
1
12 reps
10 reps
8 reps
5
Shrug (Dumbbell)
1
2
15 reps
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
2A
Seated Front Raise
1
1
1
10 reps
8 reps
6 reps
2B
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
3
Reverse Pec Deck
1
1
1
12 reps
10 reps
8 reps
4
Shrug (Barbell)
2
1
12 reps
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
2
Front Raise
1
1
1
10 reps
8 reps
6 reps
3
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
6 reps
4
Face Pull
1
1
1
12 reps
10 reps
8 reps
5
Shrug (Dumbbell)
1
2
15 reps
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
2A
Seated Front Raise
1
1
1
10 reps
8 reps
6 reps
2B
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
3
Reverse Pec Deck
1
1
1
12 reps
10 reps
8 reps
4
Shrug (Barbell)
2
1
12 reps
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
2
Front Raise
1
1
1
10 reps
8 reps
6 reps
3
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
6 reps
4
Face Pull
1
1
1
12 reps
10 reps
8 reps
5
Shrug (Dumbbell)
1
2
15 reps
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
2A
Seated Front Raise
1
1
1
10 reps
8 reps
6 reps
2B
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
3
Reverse Pec Deck
1
1
1
12 reps
10 reps
8 reps
4
Shrug (Barbell)
2
1
12 reps
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
2
Front Raise
1
1
1
10 reps
8 reps
6 reps
3
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
6 reps
4
Face Pull
1
1
1
12 reps
10 reps
8 reps
5
Shrug (Dumbbell)
1
2
15 reps
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
2A
Seated Front Raise
1
1
1
10 reps
8 reps
6 reps
2B
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
3
Reverse Pec Deck
1
1
1
12 reps
10 reps
8 reps
4
Shrug (Barbell)
2
1
12 reps
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
2
Front Raise
1
1
1
10 reps
8 reps
6 reps
3
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
6 reps
4
Face Pull
1
1
1
12 reps
10 reps
8 reps
5
Shrug (Dumbbell)
1
2
15 reps
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
2A
Seated Front Raise
1
1
1
10 reps
8 reps
6 reps
2B
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
3
Reverse Pec Deck
1
1
1
12 reps
10 reps
8 reps
4
Shrug (Barbell)
2
1
12 reps
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
2
Front Raise
1
1
1
10 reps
8 reps
6 reps
3
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
6 reps
4
Face Pull
1
1
1
12 reps
10 reps
8 reps
5
Shrug (Dumbbell)
1
2
15 reps
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
2A
Seated Front Raise
1
1
1
10 reps
8 reps
6 reps
2B
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
3
Reverse Pec Deck
1
1
1
12 reps
10 reps
8 reps
4
Shrug (Barbell)
2
1
12 reps
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
1B
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
2A
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
2B
Single Arm Overhead Tricep Extension
1
1
1
15 reps
12 reps
10 reps
3A
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
3B
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
4
Wrist Curls
1
2
15 reps
12 reps
5
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
1B
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
2A
Concentration Curl
1
1
10 reps
8 reps
2B
Tricep Kickback
1
1
1
10 reps
8 reps
6 reps
3A
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
3B
Bench Dips
1
2
15 reps
12 reps
4
Wrist Curls
1
2
15 reps
12 reps
5
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
1B
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
2A
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
2B
Single Arm Overhead Tricep Extension
1
1
1
15 reps
12 reps
10 reps
3A
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
3B
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
4
Wrist Curls
1
2
15 reps
12 reps
5
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
1B
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
2A
Concentration Curl
1
1
10 reps
8 reps
2B
Tricep Kickback
1
1
1
10 reps
8 reps
6 reps
3A
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
3B
Bench Dips
1
2
15 reps
12 reps
4
Wrist Curls
1
2
15 reps
12 reps
5
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
1B
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
2A
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
2B
Single Arm Overhead Tricep Extension
1
1
1
15 reps
12 reps
10 reps
3A
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
3B
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
4
Wrist Curls
1
2
15 reps
12 reps
5
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
1B
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
2A
Concentration Curl
1
1
10 reps
8 reps
2B
Tricep Kickback
1
1
1
10 reps
8 reps
6 reps
3A
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
3B
Bench Dips
1
2
15 reps
12 reps
4
Wrist Curls
1
2
15 reps
12 reps
5
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
1B
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
2A
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
2B
Single Arm Overhead Tricep Extension
1
1
1
15 reps
12 reps
10 reps
3A
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
3B
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
4
Wrist Curls
1
2
15 reps
12 reps
5
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
1B
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
2A
Concentration Curl
1
1
10 reps
8 reps
2B
Tricep Kickback
1
1
1
10 reps
8 reps
6 reps
3A
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
3B
Bench Dips
1
2
15 reps
12 reps
4
Wrist Curls
1
2
15 reps
12 reps
5
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
1B
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
2A
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
2B
Single Arm Overhead Tricep Extension
1
1
1
15 reps
12 reps
10 reps
3A
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
3B
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
4
Wrist Curls
1
2
15 reps
12 reps
5
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
1B
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
2A
Concentration Curl
1
1
10 reps
8 reps
2B
Tricep Kickback
1
1
1
10 reps
8 reps
6 reps
3A
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
3B
Bench Dips
1
2
15 reps
12 reps
4
Wrist Curls
1
2
15 reps
12 reps
5
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
1B
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
2A
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
2B
Single Arm Overhead Tricep Extension
1
1
1
15 reps
12 reps
10 reps
3A
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
3B
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
4
Wrist Curls
1
2
15 reps
12 reps
5
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
1B
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
2A
Concentration Curl
1
1
10 reps
8 reps
2B
Tricep Kickback
1
1
1
10 reps
8 reps
6 reps
3A
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
3B
Bench Dips
1
2
15 reps
12 reps
4
Wrist Curls
1
2
15 reps
12 reps
5
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Smith Machine)1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
2
Deadlift (Barbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Lat Pulldown1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Chest Fly (Machine)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Seated Row (Machine)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
7
Back Extension (Weighted)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
Day 2
1
Squat (Smith Machine)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Hip Thrust (Barbell)1 Set
2 Sets
15 Reps
12 Reps
3
Hip Adduction (Cable)1 Set
2 Sets
10 Reps
8 Reps
4
Hamstring Curl1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Standing Calf Raise1 Set
1 Set
18 Reps
15 Reps
Day 3
1
Shoulder Press (Machine)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Front Raise1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
3
Lateral Raise (Cable)1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4
Face Pull1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Shrug (Dumbbell)1 Set
2 Sets
15 Reps
12 Reps
Day 4
1A
Preacher Curl (Barbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
1B
Tricep Pushdown (Cable)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2A
Bicep Curl (Dumbbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2B
Single Arm Overhead Tricep Extension1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
3A
Hammer Curl1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3B
Tricep Rope Push Down (Cable)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Wrist Curls1 Set
2 Sets
15 Reps
12 Reps
5
Reverse Wrist Curl (Dumbbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps