Program Description
My Program
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Powerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout120 minutes
- CreatedSep 27, 2024 07:46
- Last EditedJun 18, 2025 09:25

Summary
Transform your physique with this comprehensive 12-week Full Body Strength Building Program, designed for six days of intense training each week. This program targets all major muscle groups, combining compound and isolation exercises to maximize strength gains and muscle growth. With a focus on progressive overload, you'll build a solid foundation while enhancing your overall fitness. Equip yourself with the tools for success and get ready to crush your strength goals!
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
Chin-Up (Assisted)
3
8 reps
-
2
Bicep Curl (Barbell)
3
8 reps
-
3
Incline Curl (Dumbbell)
3
8 reps
-
4
Preacher Curl (Dumbbell)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Katana Extension
3
8 reps
-
8
Wrist Curls
3
12 reps
-
9
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
10
Single Arm Pushdown
3
12 reps
-
11
Back Extension
1
24 reps
-
12
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
4
16 reps
-
2
Bicep Curl (Barbell)
4
16 reps
-
3
Incline Curl (Dumbbell)
4
16 reps
-
4
Preacher Curl (Dumbbell)
4
16 reps
-
5
Tricep Pushdown (Cable)
4
16 reps
-
6
Overhead Tricep Extension (Cable)
4
16 reps
-
7
Katana Extension
4
16 reps
-
8
Wrist Curls
4
16 reps
-
9
Reverse Wrist Curl (Dumbbell)
4
16 reps
-
10
Single Arm Pushdown
4
16 reps
-
11
Back Extension
2
24 reps
-
12
Plank
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
4
8 reps
-
2
Bicep Curl (Barbell)
4
8 reps
-
3
Incline Curl (Dumbbell)
4
8 reps
-
4
Preacher Curl (Dumbbell)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
8 reps
-
6
Overhead Tricep Extension (Cable)
4
8 reps
-
7
Katana Extension
4
8 reps
-
8
Wrist Curls
4
12 reps
-
9
Reverse Wrist Curl (Dumbbell)
4
12 reps
-
10
Single Arm Pushdown
4
12 reps
-
11
Back Extension
3
24 reps
-
12
Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
4
16 reps
-
2
Bicep Curl (Barbell)
4
16 reps
-
3
Incline Curl (Dumbbell)
4
16 reps
-
4
Preacher Curl (Dumbbell)
4
16 reps
-
5
Tricep Pushdown (Cable)
4
16 reps
-
6
Overhead Tricep Extension (Cable)
4
16 reps
-
7
Katana Extension
4
16 reps
-
8
Wrist Curls
4
16 reps
-
9
Reverse Wrist Curl (Dumbbell)
4
16 reps
-
10
Single Arm Pushdown
4
16 reps
-
11
Back Extension
4
24 reps
-
12
Plank
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
4
8 reps
-
2
Bicep Curl (Barbell)
4
8 reps
-
3
Incline Curl (Dumbbell)
4
8 reps
-
4
Preacher Curl (Dumbbell)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
8 reps
-
6
Overhead Tricep Extension (Cable)
4
8 reps
-
7
Katana Extension
4
8 reps
-
8
Wrist Curls
4
12 reps
-
9
Reverse Wrist Curl (Dumbbell)
4
12 reps
-
10
Single Arm Pushdown
4
12 reps
-
11
Back Extension
1
24 reps
-
12
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
4
16 reps
-
2
Bicep Curl (Barbell)
4
16 reps
-
3
Incline Curl (Dumbbell)
4
16 reps
-
4
Preacher Curl (Dumbbell)
4
16 reps
-
5
Tricep Pushdown (Cable)
4
16 reps
-
6
Overhead Tricep Extension (Cable)
4
16 reps
-
7
Katana Extension
4
16 reps
-
8
Wrist Curls
4
16 reps
-
9
Reverse Wrist Curl (Dumbbell)
4
16 reps
-
10
Single Arm Pushdown
4
16 reps
-
11
Back Extension
2
24 reps
-
12
Plank
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
4
8 reps
-
2
Bicep Curl (Barbell)
4
8 reps
-
3
Incline Curl (Dumbbell)
4
8 reps
-
4
Preacher Curl (Dumbbell)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
8 reps
-
6
Overhead Tricep Extension (Cable)
4
8 reps
-
7
Katana Extension
4
8 reps
-
8
Wrist Curls
4
12 reps
-
9
Reverse Wrist Curl (Dumbbell)
4
12 reps
-
10
Single Arm Pushdown
4
12 reps
-
11
Back Extension
1
24 reps
-
12
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
4
16 reps
-
2
Bicep Curl (Barbell)
4
16 reps
-
3
Incline Curl (Dumbbell)
4
16 reps
-
4
Preacher Curl (Dumbbell)
4
16 reps
-
5
Tricep Pushdown (Cable)
4
16 reps
-
6
Overhead Tricep Extension (Cable)
4
16 reps
-
7
Katana Extension
4
16 reps
-
8
Wrist Curls
4
16 reps
-
9
Reverse Wrist Curl (Dumbbell)
4
16 reps
-
10
Single Arm Pushdown
4
16 reps
-
11
Back Extension
2
24 reps
-
12
Plank
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
4
8 reps
-
2
Bicep Curl (Barbell)
4
8 reps
-
3
Incline Curl (Dumbbell)
4
8 reps
-
4
Preacher Curl (Dumbbell)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
8 reps
-
6
Overhead Tricep Extension (Cable)
4
8 reps
-
7
Katana Extension
4
8 reps
-
8
Wrist Curls
4
12 reps
-
9
Reverse Wrist Curl (Dumbbell)
4
12 reps
-
10
Single Arm Pushdown
4
12 reps
-
11
Back Extension
1
24 reps
-
12
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
4
16 reps
-
2
Bicep Curl (Barbell)
4
16 reps
-
3
Incline Curl (Dumbbell)
4
16 reps
-
4
Preacher Curl (Dumbbell)
4
16 reps
-
5
Tricep Pushdown (Cable)
4
16 reps
-
6
Overhead Tricep Extension (Cable)
4
16 reps
-
7
Katana Extension
4
16 reps
-
8
Wrist Curls
4
16 reps
-
9
Reverse Wrist Curl (Dumbbell)
4
16 reps
-
10
Single Arm Pushdown
4
16 reps
-
11
Back Extension
2
24 reps
-
12
Plank
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
4
8 reps
-
2
Bicep Curl (Barbell)
4
8 reps
-
3
Incline Curl (Dumbbell)
4
8 reps
-
4
Preacher Curl (Dumbbell)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
8 reps
-
6
Overhead Tricep Extension (Cable)
4
8 reps
-
7
Katana Extension
4
8 reps
-
8
Wrist Curls
4
12 reps
-
9
Reverse Wrist Curl (Dumbbell)
4
12 reps
-
10
Single Arm Pushdown
4
12 reps
-
11
Back Extension
1
24 reps
-
12
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
4
16 reps
-
2
Bicep Curl (Barbell)
4
16 reps
-
3
Incline Curl (Dumbbell)
4
16 reps
-
4
Preacher Curl (Dumbbell)
4
16 reps
-
5
Tricep Pushdown (Cable)
4
16 reps
-
6
Overhead Tricep Extension (Cable)
4
16 reps
-
7
Katana Extension
4
16 reps
-
8
Wrist Curls
4
16 reps
-
9
Reverse Wrist Curl (Dumbbell)
4
16 reps
-
10
Single Arm Pushdown
4
16 reps
-
11
Back Extension
2
24 reps
-
12
Plank
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
8 reps
-
2
Sumo Deadlift (Barbell)
4
8 reps
-
3
Box Squat (Barbell)
4
8 reps
-
4
Hip Thrust (Barbell)
4
8 reps
-
5
Calf Raise (Leg Press)
4
8 reps
-
6
Stiff Leg Deadlift (Dumbbell)
4
8 reps
-
7
Back Extension
1
24 reps
-
8
Plank
1
-
9
Neck Curl
8
24 reps
-
10
Neck Extension
2
24 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
16 reps
-
2
Hack Squat
4
16 reps
-
3
Leg Press (45 Degrees)
4
16 reps
-
4
Leg Extension
4
16 reps
-
5
Standing Calf Raise
4
16 reps
-
6
Seated Calf Raise
4
16 reps
-
7
Neck Curl
2
24 reps
-
8
Neck Extension
2
24 reps
-
9
Neck Curl
4
24 reps
-
10
Neck Curl
2
24 reps
-
11
Deadlift (Barbell)
2
12 reps
-
12
Plank
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Hack Squat
4
8 reps
-
3
Leg Press (45 Degrees)
4
8 reps
-
4
Leg Extension
4
8 reps
-
5
Standing Calf Raise
4
8 reps
-
6
Seated Calf Raise
4
8 reps
-
7
Neck Curl
2
24 reps
-
8
Neck Extension
2
24 reps
-
9
Neck Curl
4
24 reps
-
10
Neck Curl
2
24 reps
-
11
Deadlift (Barbell)
3
12 reps
-
12
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
16 reps
-
2
Hack Squat
4
16 reps
-
3
Leg Press (45 Degrees)
4
16 reps
-
4
Leg Extension
4
16 reps
-
5
Standing Calf Raise
4
16 reps
-
6
Seated Calf Raise
4
16 reps
-
7
Neck Curl
2
24 reps
-
8
Neck Extension
2
24 reps
-
9
Neck Curl
4
24 reps
-
10
Neck Curl
2
24 reps
-
11
Deadlift (Barbell)
4
12 reps
-
12
Plank
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Hack Squat
4
8 reps
-
3
Leg Press (45 Degrees)
4
8 reps
-
4
Leg Extension
4
8 reps
-
5
Standing Calf Raise
4
8 reps
-
6
Seated Calf Raise
4
8 reps
-
7
Neck Curl
2
24 reps
-
8
Neck Extension
2
24 reps
-
9
Neck Curl
4
24 reps
-
10
Neck Curl
2
24 reps
-
11
Deadlift (Barbell)
1
12 reps
-
12
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
16 reps
-
2
Hack Squat
4
16 reps
-
3
Leg Press (45 Degrees)
4
16 reps
-
4
Leg Extension
4
16 reps
-
5
Standing Calf Raise
4
16 reps
-
6
Seated Calf Raise
4
16 reps
-
7
Neck Curl
2
24 reps
-
8
Neck Extension
2
24 reps
-
9
Neck Curl
4
24 reps
-
10
Neck Curl
2
24 reps
-
11
Deadlift (Barbell)
2
12 reps
-
12
Plank
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Hack Squat
4
8 reps
-
3
Leg Press (45 Degrees)
4
8 reps
-
4
Leg Extension
4
8 reps
-
5
Standing Calf Raise
4
8 reps
-
6
Seated Calf Raise
4
8 reps
-
7
Neck Curl
2
24 reps
-
8
Neck Extension
2
24 reps
-
9
Neck Curl
4
24 reps
-
10
Neck Curl
2
24 reps
-
11
Deadlift (Barbell)
1
12 reps
-
12
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
16 reps
-
2
Hack Squat
4
16 reps
-
3
Leg Press (45 Degrees)
4
16 reps
-
4
Leg Extension
4
16 reps
-
5
Standing Calf Raise
4
16 reps
-
6
Seated Calf Raise
4
16 reps
-
7
Neck Curl
2
24 reps
-
8
Neck Extension
2
24 reps
-
9
Neck Curl
4
24 reps
-
10
Neck Curl
2
24 reps
-
11
Deadlift (Barbell)
2
12 reps
-
12
Plank
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Hack Squat
4
8 reps
-
3
Leg Press (45 Degrees)
4
8 reps
-
4
Leg Extension
4
8 reps
-
5
Standing Calf Raise
4
8 reps
-
6
Seated Calf Raise
4
8 reps
-
7
Neck Curl
2
24 reps
-
8
Neck Extension
2
24 reps
-
9
Neck Curl
4
24 reps
-
10
Neck Curl
2
24 reps
-
11
Deadlift (Barbell)
1
12 reps
-
12
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
16 reps
-
2
Hack Squat
4
16 reps
-
3
Leg Press (45 Degrees)
4
16 reps
-
4
Leg Extension
4
16 reps
-
5
Standing Calf Raise
4
16 reps
-
6
Seated Calf Raise
4
16 reps
-
7
Neck Curl
2
24 reps
-
8
Neck Extension
2
24 reps
-
9
Neck Curl
4
24 reps
-
10
Neck Curl
2
24 reps
-
11
Deadlift (Barbell)
2
12 reps
-
12
Plank
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Hack Squat
4
8 reps
-
3
Leg Press (45 Degrees)
4
8 reps
-
4
Leg Extension
4
8 reps
-
5
Standing Calf Raise
4
8 reps
-
6
Seated Calf Raise
4
8 reps
-
7
Neck Curl
2
24 reps
-
8
Neck Extension
2
24 reps
-
9
Neck Curl
4
24 reps
-
10
Neck Curl
2
24 reps
-
11
Deadlift (Barbell)
1
12 reps
-
12
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
16 reps
-
2
Hack Squat
4
16 reps
-
3
Leg Press (45 Degrees)
4
16 reps
-
4
Leg Extension
4
16 reps
-
5
Standing Calf Raise
4
16 reps
-
6
Seated Calf Raise
4
16 reps
-
7
Neck Curl
2
24 reps
-
8
Neck Extension
2
24 reps
-
9
Neck Curl
4
24 reps
-
10
Neck Curl
2
24 reps
-
11
Deadlift (Barbell)
2
12 reps
-
12
Plank
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
8 reps
-
2
Dip (Bodyweight)
4
8 reps
-
3
Bench Press (Barbell)
4
8 reps
-
4
Incline Bench Press (Barbell)
4
8 reps
-
5
Incline Chest Press (Machine)
4
8 reps
-
6
Bench Press (Dumbbell)
4
8 reps
-
7
Pec Deck (Machine)
4
8 reps
-
8
Back Extension
1
24 reps
-
9
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
16 reps
-
2
Dip (Bodyweight)
4
16 reps
-
3
Bench Press (Barbell)
4
16 reps
-
4
Incline Bench Press (Barbell)
4
16 reps
-
5
Incline Chest Press (Machine)
4
16 reps
-
6
Bench Press (Dumbbell)
4
16 reps
-
7
Pec Deck (Machine)
4
16 reps
-
8
Back Extension
2
24 reps
-
9
Plank
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
8 reps
-
2
Dip (Bodyweight)
4
8 reps
-
3
Bench Press (Barbell)
4
8 reps
-
4
Incline Bench Press (Barbell)
4
8 reps
-
5
Incline Chest Press (Machine)
4
8 reps
-
6
Bench Press (Dumbbell)
4
8 reps
-
7
Pec Deck (Machine)
4
8 reps
-
8
Back Extension
3
24 reps
-
9
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
16 reps
-
2
Dip (Bodyweight)
4
16 reps
-
3
Bench Press (Barbell)
4
16 reps
-
4
Incline Bench Press (Barbell)
4
16 reps
-
5
Incline Chest Press (Machine)
4
16 reps
-
6
Bench Press (Dumbbell)
4
16 reps
-
7
Pec Deck (Machine)
4
16 reps
-
8
Back Extension
4
24 reps
-
9
Plank
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
8 reps
-
2
Dip (Bodyweight)
4
8 reps
-
3
Bench Press (Barbell)
4
8 reps
-
4
Incline Bench Press (Barbell)
4
8 reps
-
5
Incline Chest Press (Machine)
4
8 reps
-
6
Bench Press (Dumbbell)
4
8 reps
-
7
Pec Deck (Machine)
4
8 reps
-
8
Back Extension
1
24 reps
-
9
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
16 reps
-
2
Dip (Bodyweight)
4
16 reps
-
3
Bench Press (Barbell)
4
16 reps
-
4
Incline Bench Press (Barbell)
4
16 reps
-
5
Incline Chest Press (Machine)
4
16 reps
-
6
Bench Press (Dumbbell)
4
16 reps
-
7
Pec Deck (Machine)
4
16 reps
-
8
Back Extension
2
24 reps
-
9
Plank
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
8 reps
-
2
Dip (Bodyweight)
4
8 reps
-
3
Bench Press (Barbell)
4
8 reps
-
4
Incline Bench Press (Barbell)
4
8 reps
-
5
Incline Chest Press (Machine)
4
8 reps
-
6
Bench Press (Dumbbell)
4
8 reps
-
7
Pec Deck (Machine)
4
8 reps
-
8
Back Extension
1
24 reps
-
9
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
16 reps
-
2
Dip (Bodyweight)
4
16 reps
-
3
Bench Press (Barbell)
4
16 reps
-
4
Incline Bench Press (Barbell)
4
16 reps
-
5
Incline Chest Press (Machine)
4
16 reps
-
6
Bench Press (Dumbbell)
4
16 reps
-
7
Pec Deck (Machine)
4
16 reps
-
8
Back Extension
2
24 reps
-
9
Plank
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
8 reps
-
2
Dip (Bodyweight)
4
8 reps
-
3
Bench Press (Barbell)
4
8 reps
-
4
Incline Bench Press (Barbell)
4
8 reps
-
5
Incline Chest Press (Machine)
4
8 reps
-
6
Bench Press (Dumbbell)
4
8 reps
-
7
Pec Deck (Machine)
4
8 reps
-
8
Back Extension
1
24 reps
-
9
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
16 reps
-
2
Dip (Bodyweight)
4
16 reps
-
3
Bench Press (Barbell)
4
16 reps
-
4
Incline Bench Press (Barbell)
4
16 reps
-
5
Incline Chest Press (Machine)
4
16 reps
-
6
Bench Press (Dumbbell)
4
16 reps
-
7
Pec Deck (Machine)
4
16 reps
-
8
Back Extension
2
24 reps
-
9
Plank
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
8 reps
-
2
Dip (Bodyweight)
4
8 reps
-
3
Bench Press (Barbell)
4
8 reps
-
4
Incline Bench Press (Barbell)
4
8 reps
-
5
Incline Chest Press (Machine)
4
8 reps
-
6
Bench Press (Dumbbell)
4
8 reps
-
7
Pec Deck (Machine)
4
8 reps
-
8
Back Extension
1
24 reps
-
9
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
16 reps
-
2
Dip (Bodyweight)
4
16 reps
-
3
Bench Press (Barbell)
4
16 reps
-
4
Incline Bench Press (Barbell)
4
16 reps
-
5
Incline Chest Press (Machine)
4
16 reps
-
6
Bench Press (Dumbbell)
4
16 reps
-
7
Pec Deck (Machine)
4
16 reps
-
8
Back Extension
2
24 reps
-
9
Plank
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
Pendlay Row
4
8 reps
-
4
Meadow Row
4
8 reps
-
5
Chest Supported Row (Machine)
4
8 reps
-
6
Seated Row (Cable)
4
8 reps
-
7
Seated Wide-Grip Row (Cable)
4
8 reps
-
8
Rack Pull (Barbell)
4
8 reps
-
9
Russian Twist
1
24 reps
-
10
Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
16 reps
-
2
Wide Grip Lat Pulldown
4
16 reps
-
3
Pendlay Row
4
16 reps
-
4
Meadow Row
4
16 reps
-
5
Chest Supported Row (Machine)
4
16 reps
-
6
Seated Row (Cable)
4
16 reps
-
7
Seated Wide-Grip Row (Cable)
4
16 reps
-
8
Rack Pull (Barbell)
4
16 reps
-
9
Russian Twist
2
24 reps
-
10
Plank
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
Pendlay Row
4
8 reps
-
4
Meadow Row
4
8 reps
-
5
Chest Supported Row (Machine)
4
8 reps
-
6
Seated Row (Cable)
4
8 reps
-
7
Seated Wide-Grip Row (Cable)
4
8 reps
-
8
Rack Pull (Barbell)
4
8 reps
-
9
Russian Twist
3
24 reps
-
10
Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
16 reps
-
2
Wide Grip Lat Pulldown
4
16 reps
-
3
Pendlay Row
4
16 reps
-
4
Meadow Row
4
16 reps
-
5
Chest Supported Row (Machine)
4
16 reps
-
6
Seated Row (Cable)
4
16 reps
-
7
Seated Wide-Grip Row (Cable)
4
16 reps
-
8
Rack Pull (Barbell)
4
16 reps
-
9
Russian Twist
4
24 reps
-
10
Plank
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
Pendlay Row
4
8 reps
-
4
Meadow Row
4
8 reps
-
5
Chest Supported Row (Machine)
4
8 reps
-
6
Seated Row (Cable)
4
8 reps
-
7
Seated Wide-Grip Row (Cable)
4
8 reps
-
8
Rack Pull (Barbell)
4
8 reps
-
9
Russian Twist
1
24 reps
-
10
Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
16 reps
-
2
Wide Grip Lat Pulldown
4
16 reps
-
3
Pendlay Row
4
16 reps
-
4
Meadow Row
4
16 reps
-
5
Chest Supported Row (Machine)
4
16 reps
-
6
Seated Row (Cable)
4
16 reps
-
7
Seated Wide-Grip Row (Cable)
4
16 reps
-
8
Rack Pull (Barbell)
4
16 reps
-
9
Russian Twist
2
24 reps
-
10
Plank
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
Pendlay Row
4
8 reps
-
4
Meadow Row
4
8 reps
-
5
Chest Supported Row (Machine)
4
8 reps
-
6
Seated Row (Cable)
4
8 reps
-
7
Seated Wide-Grip Row (Cable)
4
8 reps
-
8
Rack Pull (Barbell)
4
8 reps
-
9
Russian Twist
1
24 reps
-
10
Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
16 reps
-
2
Wide Grip Lat Pulldown
4
16 reps
-
3
Pendlay Row
4
16 reps
-
4
Meadow Row
4
16 reps
-
5
Chest Supported Row (Machine)
4
16 reps
-
6
Seated Row (Cable)
4
16 reps
-
7
Seated Wide-Grip Row (Cable)
4
16 reps
-
8
Rack Pull (Barbell)
4
16 reps
-
9
Russian Twist
2
24 reps
-
10
Plank
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
Pendlay Row
4
8 reps
-
4
Meadow Row
4
8 reps
-
5
Chest Supported Row (Machine)
4
8 reps
-
6
Seated Row (Cable)
4
8 reps
-
7
Seated Wide-Grip Row (Cable)
4
8 reps
-
8
Rack Pull (Barbell)
4
8 reps
-
9
Russian Twist
1
24 reps
-
10
Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
16 reps
-
2
Wide Grip Lat Pulldown
4
16 reps
-
3
Pendlay Row
4
16 reps
-
4
Meadow Row
4
16 reps
-
5
Chest Supported Row (Machine)
4
16 reps
-
6
Seated Row (Cable)
4
16 reps
-
7
Seated Wide-Grip Row (Cable)
4
16 reps
-
8
Rack Pull (Barbell)
4
16 reps
-
9
Russian Twist
2
24 reps
-
10
Plank
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
Pendlay Row
4
8 reps
-
4
Meadow Row
4
8 reps
-
5
Chest Supported Row (Machine)
4
8 reps
-
6
Seated Row (Cable)
4
8 reps
-
7
Seated Wide-Grip Row (Cable)
4
8 reps
-
8
Rack Pull (Barbell)
4
8 reps
-
9
Russian Twist
1
24 reps
-
10
Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
16 reps
-
2
Wide Grip Lat Pulldown
4
16 reps
-
3
Pendlay Row
4
16 reps
-
4
Meadow Row
4
16 reps
-
5
Chest Supported Row (Machine)
4
16 reps
-
6
Seated Row (Cable)
4
16 reps
-
7
Seated Wide-Grip Row (Cable)
4
16 reps
-
8
Rack Pull (Barbell)
4
16 reps
-
9
Russian Twist
2
24 reps
-
10
Plank
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Hack Squat
4
8 reps
-
3
Leg Press (45 Degrees)
4
8 reps
-
4
Leg Extension
4
8 reps
-
5
Standing Calf Raise
4
8 reps
-
6
Seated Calf Raise
4
8 reps
-
7
Neck Curl
2
24 reps
-
8
Neck Extension
2
24 reps
-
9
Neck Curl
4
24 reps
-
10
Neck Curl
2
24 reps
-
11
Deadlift (Barbell)
1
12 reps
-
12
Plank
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
16 reps
-
2
Sumo Deadlift (Barbell)
4
16 reps
-
3
Box Squat (Barbell)
4
16 reps
-
4
Hip Thrust (Barbell)
4
16 reps
-
5
Stiff Leg Deadlift (Dumbbell)
4
8 reps
-
6
Calf Raise (Leg Press)
4
16 reps
-
7
Back Extension
2
24 reps
-
8
Plank
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
8 reps
-
2
Sumo Deadlift (Barbell)
4
8 reps
-
3
Box Squat (Barbell)
4
8 reps
-
4
Hip Thrust (Barbell)
4
8 reps
-
5
Calf Raise (Leg Press)
4
8 reps
-
6
Stiff Leg Deadlift (Dumbbell)
4
8 reps
-
7
Back Extension
3
24 reps
-
8
Plank
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
16 reps
-
2
Sumo Deadlift (Barbell)
4
16 reps
-
3
Box Squat (Barbell)
4
16 reps
-
4
Hip Thrust (Barbell)
4
16 reps
-
5
Stiff Leg Deadlift (Dumbbell)
4
8 reps
-
6
Calf Raise (Leg Press)
4
16 reps
-
7
Back Extension
4
24 reps
-
8
Plank
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
8 reps
-
2
Sumo Deadlift (Barbell)
4
8 reps
-
3
Box Squat (Barbell)
4
8 reps
-
4
Hip Thrust (Barbell)
4
8 reps
-
5
Calf Raise (Leg Press)
4
8 reps
-
6
Stiff Leg Deadlift (Dumbbell)
4
8 reps
-
7
Back Extension
1
24 reps
-
8
Plank
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
16 reps
-
2
Sumo Deadlift (Barbell)
4
16 reps
-
3
Box Squat (Barbell)
4
16 reps
-
4
Hip Thrust (Barbell)
4
16 reps
-
5
Stiff Leg Deadlift (Dumbbell)
4
8 reps
-
6
Calf Raise (Leg Press)
4
16 reps
-
7
Back Extension
2
24 reps
-
8
Plank
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
8 reps
-
2
Sumo Deadlift (Barbell)
4
8 reps
-
3
Box Squat (Barbell)
4
8 reps
-
4
Hip Thrust (Barbell)
4
8 reps
-
5
Calf Raise (Leg Press)
4
8 reps
-
6
Stiff Leg Deadlift (Dumbbell)
4
8 reps
-
7
Back Extension
1
24 reps
-
8
Plank
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
16 reps
-
2
Sumo Deadlift (Barbell)
4
16 reps
-
3
Box Squat (Barbell)
4
16 reps
-
4
Hip Thrust (Barbell)
4
16 reps
-
5
Stiff Leg Deadlift (Dumbbell)
4
8 reps
-
6
Calf Raise (Leg Press)
4
16 reps
-
7
Back Extension
2
24 reps
-
8
Plank
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
8 reps
-
2
Sumo Deadlift (Barbell)
4
8 reps
-
3
Box Squat (Barbell)
4
8 reps
-
4
Hip Thrust (Barbell)
4
8 reps
-
5
Calf Raise (Leg Press)
4
8 reps
-
6
Stiff Leg Deadlift (Dumbbell)
4
8 reps
-
7
Back Extension
1
24 reps
-
8
Plank
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
16 reps
-
2
Sumo Deadlift (Barbell)
4
16 reps
-
3
Box Squat (Barbell)
4
16 reps
-
4
Hip Thrust (Barbell)
4
16 reps
-
5
Stiff Leg Deadlift (Dumbbell)
4
8 reps
-
6
Calf Raise (Leg Press)
4
16 reps
-
7
Back Extension
2
24 reps
-
8
Plank
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
8 reps
-
2
Sumo Deadlift (Barbell)
4
8 reps
-
3
Box Squat (Barbell)
4
8 reps
-
4
Hip Thrust (Barbell)
4
8 reps
-
5
Calf Raise (Leg Press)
4
8 reps
-
6
Stiff Leg Deadlift (Dumbbell)
4
8 reps
-
7
Back Extension
1
24 reps
-
8
Plank
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
16 reps
-
2
Sumo Deadlift (Barbell)
4
16 reps
-
3
Box Squat (Barbell)
4
16 reps
-
4
Hip Thrust (Barbell)
4
16 reps
-
5
Stiff Leg Deadlift (Dumbbell)
4
8 reps
-
6
Calf Raise (Leg Press)
4
16 reps
-
7
Back Extension
2
24 reps
-
8
Plank
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Overhead Press (Machine)
4
8 reps
-
3
One Arm Lateral Raise (Cable)
4
8 reps
-
4
Reverse Pec Deck
4
8 reps
-
5
Cable Crossover
4
8 reps
-
6
Front Raise
4
8 reps
-
7
Lying Side Lateral Raise
4
8 reps
-
8
Back Extension
1
24 reps
-
9
Plank
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
16 reps
-
2
Overhead Press (Machine)
4
16 reps
-
3
One Arm Lateral Raise (Cable)
4
16 reps
-
4
Reverse Pec Deck
4
16 reps
-
5
Cable Crossover
4
16 reps
-
6
Front Raise
4
16 reps
-
7
Lying Side Lateral Raise
4
16 reps
-
8
Back Extension
2
24 reps
-
9
Plank
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Overhead Press (Machine)
4
8 reps
-
3
One Arm Lateral Raise (Cable)
4
8 reps
-
4
Reverse Pec Deck
4
8 reps
-
5
Cable Crossover
4
8 reps
-
6
Front Raise
4
8 reps
-
7
Lying Side Lateral Raise
4
8 reps
-
8
Back Extension
3
24 reps
-
9
Plank
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
16 reps
-
2
Overhead Press (Machine)
4
16 reps
-
3
One Arm Lateral Raise (Cable)
4
16 reps
-
4
Reverse Pec Deck
4
16 reps
-
5
Cable Crossover
4
16 reps
-
6
Front Raise
4
16 reps
-
7
Lying Side Lateral Raise
4
16 reps
-
8
Back Extension
4
24 reps
-
9
Plank
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Overhead Press (Machine)
4
8 reps
-
3
One Arm Lateral Raise (Cable)
4
8 reps
-
4
Reverse Pec Deck
4
8 reps
-
5
Cable Crossover
4
8 reps
-
6
Front Raise
4
8 reps
-
7
Lying Side Lateral Raise
4
8 reps
-
8
Back Extension
1
24 reps
-
9
Plank
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
16 reps
-
2
Overhead Press (Machine)
4
16 reps
-
3
One Arm Lateral Raise (Cable)
4
16 reps
-
4
Reverse Pec Deck
4
16 reps
-
5
Cable Crossover
4
16 reps
-
6
Front Raise
4
16 reps
-
7
Lying Side Lateral Raise
4
16 reps
-
8
Back Extension
2
24 reps
-
9
Plank
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Overhead Press (Machine)
4
8 reps
-
3
One Arm Lateral Raise (Cable)
4
8 reps
-
4
Reverse Pec Deck
4
8 reps
-
5
Cable Crossover
4
8 reps
-
6
Front Raise
4
8 reps
-
7
Lying Side Lateral Raise
4
8 reps
-
8
Back Extension
1
24 reps
-
9
Plank
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
16 reps
-
2
Overhead Press (Machine)
4
16 reps
-
3
One Arm Lateral Raise (Cable)
4
16 reps
-
4
Reverse Pec Deck
4
16 reps
-
5
Cable Crossover
4
16 reps
-
6
Front Raise
4
16 reps
-
7
Lying Side Lateral Raise
4
16 reps
-
8
Back Extension
2
24 reps
-
9
Plank
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Overhead Press (Machine)
4
8 reps
-
3
One Arm Lateral Raise (Cable)
4
8 reps
-
4
Reverse Pec Deck
4
8 reps
-
5
Cable Crossover
4
8 reps
-
6
Front Raise
4
8 reps
-
7
Lying Side Lateral Raise
4
8 reps
-
8
Back Extension
1
24 reps
-
9
Plank
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
16 reps
-
2
Overhead Press (Machine)
4
16 reps
-
3
One Arm Lateral Raise (Cable)
4
16 reps
-
4
Reverse Pec Deck
4
16 reps
-
5
Cable Crossover
4
16 reps
-
6
Front Raise
4
16 reps
-
7
Lying Side Lateral Raise
4
16 reps
-
8
Back Extension
2
24 reps
-
9
Plank
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Overhead Press (Machine)
4
8 reps
-
3
One Arm Lateral Raise (Cable)
4
8 reps
-
4
Reverse Pec Deck
4
8 reps
-
5
Cable Crossover
4
8 reps
-
6
Front Raise
4
8 reps
-
7
Lying Side Lateral Raise
4
8 reps
-
8
Back Extension
1
24 reps
-
9
Plank
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
16 reps
-
2
Overhead Press (Machine)
4
16 reps
-
3
One Arm Lateral Raise (Cable)
4
16 reps
-
4
Reverse Pec Deck
4
16 reps
-
5
Cable Crossover
4
16 reps
-
6
Front Raise
4
16 reps
-
7
Lying Side Lateral Raise
4
16 reps
-
8
Back Extension
2
24 reps
-
9
Plank
2
-
Week 1
1 / 12 Weeks
Day 3
1
Pull-Up (Band)4 Sets
8 Reps
-
2
Dip (Bodyweight)4 Sets
8 Reps
-
3
Bench Press (Barbell)4 Sets
8 Reps
-
4
Incline Bench Press (Barbell)4 Sets
8 Reps
-
5
Incline Chest Press (Machine)4 Sets
8 Reps
-
6
Bench Press (Dumbbell)4 Sets
8 Reps
-
7
Pec Deck (Machine)4 Sets
8 Reps
-
8
Back Extension1 Set
24 Reps
-
9
Plank1 Set
-
Day 4
1
Wide Grip Pull-Up4 Sets
8 Reps
-
2
Wide Grip Lat Pulldown4 Sets
12 Reps
-
3
Pendlay Row4 Sets
8 Reps
-
4
Meadow Row4 Sets
8 Reps
-
5
Chest Supported Row (Machine)4 Sets
8 Reps
-
6
Seated Row (Cable)4 Sets
8 Reps
-
7
Seated Wide-Grip Row (Cable)4 Sets
8 Reps
-
8
Rack Pull (Barbell)4 Sets
8 Reps
-
9
Russian Twist1 Set
24 Reps
-
10
Plank1 Set
-
Day 5
1
Squat (Smith Machine)4 Sets
8 Reps
-
2
Hack Squat4 Sets
8 Reps
-
3
Leg Press (45 Degrees)4 Sets
8 Reps
-
4
Leg Extension4 Sets
8 Reps
-
5
Standing Calf Raise4 Sets
8 Reps
-
6
Seated Calf Raise4 Sets
8 Reps
-
7
Neck Curl2 Sets
24 Reps
-
8
Neck Extension2 Sets
24 Reps
-
9
Neck Curl4 Sets
24 Reps
-
10
Neck Curl2 Sets
24 Reps
-
11
Deadlift (Barbell)1 Set
12 Reps
-
12
Plank1 Set
-
Day 6
1
Pull-Up (Bodyweight)4 Sets
8 Reps
-
2
Overhead Press (Machine)4 Sets
8 Reps
-
3
One Arm Lateral Raise (Cable)4 Sets
8 Reps
-
4
Reverse Pec Deck4 Sets
8 Reps
-
5
Cable Crossover4 Sets
8 Reps
-
6
Front Raise4 Sets
8 Reps
-
7
Lying Side Lateral Raise4 Sets
8 Reps
-
8
Back Extension1 Set
24 Reps
-
9
Plank1 Set
-
Day 2
1
Hamstring Curl4 Sets
8 Reps
-
2
Sumo Deadlift (Barbell)4 Sets
8 Reps
-
3
Box Squat (Barbell)4 Sets
8 Reps
-
4
Hip Thrust (Barbell)4 Sets
8 Reps
-
5
Calf Raise (Leg Press)4 Sets
8 Reps
-
6
Stiff Leg Deadlift (Dumbbell)4 Sets
8 Reps
-
7
Back Extension1 Set
24 Reps
-
8
Plank1 Set
-
9
Neck Curl8 Sets
24 Reps
-
10
Neck Extension2 Sets
24 Reps
-
Day 1
1
Chin-Up (Assisted)3 Sets
8 Reps
-
2
Bicep Curl (Barbell)3 Sets
8 Reps
-
3
Incline Curl (Dumbbell)3 Sets
8 Reps
-
4
Preacher Curl (Dumbbell)3 Sets
8 Reps
-
5
Tricep Pushdown (Cable)3 Sets
8 Reps
-
6
Overhead Tricep Extension (Cable)3 Sets
8 Reps
-
7
Katana Extension3 Sets
8 Reps
-
8
Wrist Curls3 Sets
12 Reps
-
9
Reverse Wrist Curl (Dumbbell)3 Sets
12 Reps
-
10
Single Arm Pushdown3 Sets
12 Reps
-
11
Back Extension1 Set
24 Reps
-
12
Plank1 Set
-