Program Description
Home Use
Program Overview
- LevelAdvanced
- GoalAthletics
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedJun 18, 2024 12:01
- Last EditedJun 18, 2024 12:41
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
Seated Front Raise
1
2
Seated Anterior Delt Press (AD)
1
3
Lateral Raise (Cable)
3
4
Overhead Tricep Extension (Cable)
3
5
Rear Delt Fly (Dumbbell)
1
6
Rear Delt Row
3
7
Bicep Curl (Cable)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
2
Seated Anterior Delt Press (AD)
1
3
Lateral Raise (Cable)
3
4
Overhead Tricep Extension (Cable)
3
5
Rear Delt Fly (Dumbbell)
1
6
Rear Delt Row
3
7
Bicep Curl (Cable)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
2
Seated Anterior Delt Press (AD)
1
3
Lateral Raise (Cable)
3
4
Overhead Tricep Extension (Cable)
3
5
Rear Delt Fly (Dumbbell)
1
6
Rear Delt Row
3
7
Bicep Curl (Cable)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
2
Seated Anterior Delt Press (AD)
1
3
Lateral Raise (Cable)
3
4
Overhead Tricep Extension (Cable)
3
5
Rear Delt Fly (Dumbbell)
1
6
Rear Delt Row
3
7
Bicep Curl (Cable)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
2
Seated Anterior Delt Press (AD)
1
3
Lateral Raise (Cable)
3
4
Overhead Tricep Extension (Cable)
3
5
Rear Delt Fly (Dumbbell)
1
6
Rear Delt Row
3
7
Bicep Curl (Cable)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
2
Seated Anterior Delt Press (AD)
1
3
Lateral Raise (Cable)
3
4
Overhead Tricep Extension (Cable)
3
5
Rear Delt Fly (Dumbbell)
1
6
Rear Delt Row
3
7
Bicep Curl (Cable)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
2
Seated Anterior Delt Press (AD)
1
3
Lateral Raise (Cable)
3
4
Overhead Tricep Extension (Cable)
3
5
Rear Delt Fly (Dumbbell)
1
6
Rear Delt Row
3
7
Bicep Curl (Cable)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
2
Seated Anterior Delt Press (AD)
1
3
Lateral Raise (Cable)
3
4
Overhead Tricep Extension (Cable)
3
5
Rear Delt Fly (Dumbbell)
1
6
Rear Delt Row
3
7
Bicep Curl (Cable)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
2
Seated Anterior Delt Press (AD)
1
3
Lateral Raise (Cable)
3
4
Overhead Tricep Extension (Cable)
3
5
Rear Delt Fly (Dumbbell)
1
6
Rear Delt Row
3
7
Bicep Curl (Cable)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
2
Seated Anterior Delt Press (AD)
1
3
Lateral Raise (Cable)
3
4
Overhead Tricep Extension (Cable)
3
5
Rear Delt Fly (Dumbbell)
1
6
Rear Delt Row
3
7
Bicep Curl (Cable)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
2
Seated Anterior Delt Press (AD)
1
3
Lateral Raise (Cable)
3
4
Overhead Tricep Extension (Cable)
3
5
Rear Delt Fly (Dumbbell)
1
6
Rear Delt Row
3
7
Bicep Curl (Cable)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
2
Seated Anterior Delt Press (AD)
1
3
Lateral Raise (Cable)
3
4
Overhead Tricep Extension (Cable)
3
5
Rear Delt Fly (Dumbbell)
1
6
Rear Delt Row
3
7
Bicep Curl (Cable)
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
2
Leg Extension
3
3
Cable Crunch
3
4
Lying Leg Curl
3
5
Pallof Press
3
6
Wall Press Dead Bug
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
2
Leg Extension
3
3
Cable Crunch
3
4
Lying Leg Curl
3
5
Pallof Press
3
6
Wall Press Dead Bug
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
2
Leg Extension
3
3
Cable Crunch
3
4
Lying Leg Curl
3
5
Pallof Press
3
6
Wall Press Dead Bug
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
2
Leg Extension
3
3
Cable Crunch
3
4
Lying Leg Curl
3
5
Pallof Press
3
6
Wall Press Dead Bug
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
2
Leg Extension
3
3
Cable Crunch
3
4
Lying Leg Curl
3
5
Pallof Press
3
6
Wall Press Dead Bug
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
2
Leg Extension
3
3
Cable Crunch
3
4
Lying Leg Curl
3
5
Pallof Press
3
6
Wall Press Dead Bug
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
2
Leg Extension
3
3
Cable Crunch
3
4
Lying Leg Curl
3
5
Pallof Press
3
6
Wall Press Dead Bug
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
2
Leg Extension
3
3
Cable Crunch
3
4
Lying Leg Curl
3
5
Pallof Press
3
6
Wall Press Dead Bug
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
2
Leg Extension
3
3
Cable Crunch
3
4
Lying Leg Curl
3
5
Pallof Press
3
6
Wall Press Dead Bug
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
2
Leg Extension
3
3
Cable Crunch
3
4
Lying Leg Curl
3
5
Pallof Press
3
6
Wall Press Dead Bug
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
2
Leg Extension
3
3
Cable Crunch
3
4
Lying Leg Curl
3
5
Pallof Press
3
6
Wall Press Dead Bug
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
2
Leg Extension
3
3
Cable Crunch
3
4
Lying Leg Curl
3
5
Pallof Press
3
6
Wall Press Dead Bug
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
3
RPE 6
RPE 8.5
2
T-Bar Row
1
2
RPE 6.5
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
4
Lat Pulldown
2
5
Tricep Extension (Cable)
3
6
Hammer Curl
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
3
RPE 6
RPE 8.5
2
T-Bar Row
1
2
RPE 6.5
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
4
Lat Pulldown
2
5
Tricep Extension (Cable)
3
6
Hammer Curl
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
3
RPE 6
RPE 8.5
2
T-Bar Row
1
2
RPE 6.5
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
4
Lat Pulldown
2
5
Tricep Extension (Cable)
3
6
Hammer Curl
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
3
RPE 6
RPE 8.5
2
T-Bar Row
1
2
RPE 6.5
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
4
Lat Pulldown
2
5
Tricep Extension (Cable)
3
6
Hammer Curl
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
3
RPE 6
RPE 8.5
2
T-Bar Row
1
2
RPE 6.5
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
4
Lat Pulldown
2
5
Tricep Extension (Cable)
3
6
Hammer Curl
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
3
RPE 6
RPE 8.5
2
T-Bar Row
1
2
RPE 6.5
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
4
Lat Pulldown
2
5
Tricep Extension (Cable)
3
6
Hammer Curl
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
3
RPE 6
RPE 8.5
2
T-Bar Row
1
2
RPE 6.5
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
4
Lat Pulldown
2
5
Tricep Extension (Cable)
3
6
Hammer Curl
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
3
RPE 6
RPE 8.5
2
T-Bar Row
1
2
RPE 6.5
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
4
Lat Pulldown
2
5
Tricep Extension (Cable)
3
6
Hammer Curl
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
3
RPE 6
RPE 8.5
2
T-Bar Row
1
2
RPE 6.5
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
4
Lat Pulldown
2
5
Tricep Extension (Cable)
3
6
Hammer Curl
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
3
RPE 6
RPE 8.5
2
T-Bar Row
1
2
RPE 6.5
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
4
Lat Pulldown
2
5
Tricep Extension (Cable)
3
6
Hammer Curl
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
3
RPE 6
RPE 8.5
2
T-Bar Row
1
2
RPE 6.5
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
4
Lat Pulldown
2
5
Tricep Extension (Cable)
3
6
Hammer Curl
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
3
RPE 6
RPE 8.5
2
T-Bar Row
1
2
RPE 6.5
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
4
Lat Pulldown
2
5
Tricep Extension (Cable)
3
6
Hammer Curl
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
2
Seated Anterior Delt Press (AD)
3
3
Lateral Raise (Cable)
3
4
Chest Fly (Cable)
3
5
Tricep Extension (Cable)
3
6
Bicep Curl (Cable)
3
7
Wall Press Dead Bug
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
2
Seated Anterior Delt Press (AD)
3
3
Lateral Raise (Cable)
3
4
Chest Fly (Cable)
3
5
Tricep Extension (Cable)
3
6
Bicep Curl (Cable)
3
7
Wall Press Dead Bug
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
2
Seated Anterior Delt Press (AD)
3
3
Lateral Raise (Cable)
3
4
Chest Fly (Cable)
3
5
Tricep Extension (Cable)
3
6
Bicep Curl (Cable)
3
7
Wall Press Dead Bug
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
2
Seated Anterior Delt Press (AD)
3
3
Lateral Raise (Cable)
3
4
Chest Fly (Cable)
3
5
Tricep Extension (Cable)
3
6
Bicep Curl (Cable)
3
7
Wall Press Dead Bug
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
2
Seated Anterior Delt Press (AD)
3
3
Lateral Raise (Cable)
3
4
Chest Fly (Cable)
3
5
Tricep Extension (Cable)
3
6
Bicep Curl (Cable)
3
7
Wall Press Dead Bug
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
2
Seated Anterior Delt Press (AD)
3
3
Lateral Raise (Cable)
3
4
Chest Fly (Cable)
3
5
Tricep Extension (Cable)
3
6
Bicep Curl (Cable)
3
7
Wall Press Dead Bug
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
2
Seated Anterior Delt Press (AD)
3
3
Lateral Raise (Cable)
3
4
Chest Fly (Cable)
3
5
Tricep Extension (Cable)
3
6
Bicep Curl (Cable)
3
7
Wall Press Dead Bug
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
2
Seated Anterior Delt Press (AD)
3
3
Lateral Raise (Cable)
3
4
Chest Fly (Cable)
3
5
Tricep Extension (Cable)
3
6
Bicep Curl (Cable)
3
7
Wall Press Dead Bug
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
2
Seated Anterior Delt Press (AD)
3
3
Lateral Raise (Cable)
3
4
Chest Fly (Cable)
3
5
Tricep Extension (Cable)
3
6
Bicep Curl (Cable)
3
7
Wall Press Dead Bug
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
2
Seated Anterior Delt Press (AD)
3
3
Lateral Raise (Cable)
3
4
Chest Fly (Cable)
3
5
Tricep Extension (Cable)
3
6
Bicep Curl (Cable)
3
7
Wall Press Dead Bug
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
2
Seated Anterior Delt Press (AD)
3
3
Lateral Raise (Cable)
3
4
Chest Fly (Cable)
3
5
Tricep Extension (Cable)
3
6
Bicep Curl (Cable)
3
7
Wall Press Dead Bug
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
2
Seated Anterior Delt Press (AD)
3
3
Lateral Raise (Cable)
3
4
Chest Fly (Cable)
3
5
Tricep Extension (Cable)
3
6
Bicep Curl (Cable)
3
7
Wall Press Dead Bug
3
Week 1
1 / 12 Weeks
Day 1
1
Seated Front Raise1 Set
2
Seated Anterior Delt Press (AD)1 Set
3
Lateral Raise (Cable)3 Sets
4
Overhead Tricep Extension (Cable)3 Sets
5
Rear Delt Fly (Dumbbell)1 Set
6
Rear Delt Row3 Sets
7
Bicep Curl (Cable)1 Set
Day 2
1
Trap Bar Deadlift5 Sets
2
Leg Extension3 Sets
3
Cable Crunch3 Sets
4
Lying Leg Curl3 Sets
5
Pallof Press3 Sets
6
Wall Press Dead Bug3 Sets
Day 3
1
Bench Press (Dumbbell)2 Sets
3 Sets
@6
@8.5
2
T-Bar Row1 Set
2 Sets
@6.5
@8.5
3
Incline Bench Press (Dumbbell)2 Sets
4
Lat Pulldown2 Sets
5
Tricep Extension (Cable)3 Sets
6
Hammer Curl3 Sets
Day 4
1
Seated Front Raise1 Set
2
Seated Anterior Delt Press (AD)3 Sets
3
Lateral Raise (Cable)3 Sets
4
Chest Fly (Cable)3 Sets
5
Tricep Extension (Cable)3 Sets
6
Bicep Curl (Cable)3 Sets
7
Wall Press Dead Bug3 Sets