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Arnold x Reeves

by Zachary C.

Program Description

I wanted a program that leaves my weekends open. This has ample rest days in the week for naturals, while also allowing you to stay within the weekday only format. Monday- Chest and Back Tuesday- Arms and Shoulders Wednesday- Legs and Lower Back Thursday- Rest Friday- Full-Body Saturday- Rest Sunday- Rest Full-Body workout: • Start of with weight you can do for 12-15 reps • If you are unable to complete 12 reps, lower weight 10lbs • If you can 17 reps, raise the weight by 10lbs • When you get stronger and can do 16 reps, raise the weight 10lbs • Start with 12 reps and work to 16 before raising the weight again • Can increase sets, when necessaryj

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 22, 2024 03:53
  • Last Edited
    Jun 18, 2025 09:20

Summary

Unleash your inner champion with the Arnold x Reeves program, a 12-week journey designed to sculpt your arms, shoulders, and abs over four intense training days each week. This comprehensive plan combines supersets to maximize muscle engagement and efficiency, ensuring you build strength and definition. With a focus on both compound and isolation movements, you'll experience a balanced approach that targets every angle for optimal growth. Equip yourself with a full gym and get ready to transform your physique!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
1A
Bench Press (Barbell)
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Meadow Row
3
8-12 reps
-
3A
Dip (Weighted)
3
8-12 reps
-
3B
Pull-Up (Bodyweight)
3
AMRAP
-
4A
Chest Fly (Cable)
3
10-15 reps
-
4B
Lat Pulldown (Close Grip)
3
8-12 reps
-
5A
Shrug (Dumbbell)
4
10-15 reps
-
5B
Decline Sit Up (Weighted)
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Meadow Row
3
8-12 reps
-
3A
Dip (Weighted)
3
8-12 reps
-
3B
Pull-Up (Bodyweight)
3
AMRAP
-
4A
Chest Fly (Cable)
3
10-15 reps
-
4B
Lat Pulldown (Close Grip)
3
8-12 reps
-
5A
Shrug (Dumbbell)
4
10-15 reps
-
5B
Decline Sit Up (Weighted)
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Meadow Row
3
8-12 reps
-
3A
Dip (Weighted)
3
8-12 reps
-
3B
Pull-Up (Bodyweight)
3
AMRAP
-
4A
Chest Fly (Cable)
3
10-15 reps
-
4B
Lat Pulldown (Close Grip)
3
8-12 reps
-
5A
Shrug (Dumbbell)
4
10-15 reps
-
5B
Decline Sit Up (Weighted)
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Meadow Row
3
8-12 reps
-
3A
Dip (Weighted)
3
8-12 reps
-
3B
Pull-Up (Bodyweight)
3
AMRAP
-
4A
Chest Fly (Cable)
3
10-15 reps
-
4B
Lat Pulldown (Close Grip)
3
8-12 reps
-
5A
Shrug (Dumbbell)
4
10-15 reps
-
5B
Decline Sit Up (Weighted)
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Meadow Row
3
8-12 reps
-
3A
Dip (Weighted)
3
8-12 reps
-
3B
Pull-Up (Bodyweight)
3
AMRAP
-
4A
Chest Fly (Cable)
3
10-15 reps
-
4B
Lat Pulldown (Close Grip)
3
8-12 reps
-
5A
Shrug (Dumbbell)
4
10-15 reps
-
5B
Decline Sit Up (Weighted)
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Meadow Row
3
8-12 reps
-
3A
Dip (Weighted)
3
8-12 reps
-
3B
Pull-Up (Bodyweight)
3
AMRAP
-
4A
Chest Fly (Cable)
3
10-15 reps
-
4B
Lat Pulldown (Close Grip)
3
8-12 reps
-
5A
Shrug (Dumbbell)
4
10-15 reps
-
5B
Decline Sit Up (Weighted)
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Meadow Row
3
8-12 reps
-
3A
Dip (Weighted)
3
8-12 reps
-
3B
Pull-Up (Bodyweight)
3
AMRAP
-
4A
Chest Fly (Cable)
3
10-15 reps
-
4B
Lat Pulldown (Close Grip)
3
8-12 reps
-
5A
Shrug (Dumbbell)
4
10-15 reps
-
5B
Decline Sit Up (Weighted)
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Meadow Row
3
8-12 reps
-
3A
Dip (Weighted)
3
8-12 reps
-
3B
Pull-Up (Bodyweight)
3
AMRAP
-
4A
Chest Fly (Cable)
3
10-15 reps
-
4B
Lat Pulldown (Close Grip)
3
8-12 reps
-
5A
Shrug (Dumbbell)
4
10-15 reps
-
5B
Decline Sit Up (Weighted)
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Meadow Row
3
8-12 reps
-
3A
Dip (Weighted)
3
8-12 reps
-
3B
Pull-Up (Bodyweight)
3
AMRAP
-
4A
Chest Fly (Cable)
3
10-15 reps
-
4B
Lat Pulldown (Close Grip)
3
8-12 reps
-
5A
Shrug (Dumbbell)
4
10-15 reps
-
5B
Decline Sit Up (Weighted)
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Meadow Row
3
8-12 reps
-
3A
Dip (Weighted)
3
8-12 reps
-
3B
Pull-Up (Bodyweight)
3
AMRAP
-
4A
Chest Fly (Cable)
3
10-15 reps
-
4B
Lat Pulldown (Close Grip)
3
8-12 reps
-
5A
Shrug (Dumbbell)
4
10-15 reps
-
5B
Decline Sit Up (Weighted)
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Meadow Row
3
8-12 reps
-
3A
Dip (Weighted)
3
8-12 reps
-
3B
Pull-Up (Bodyweight)
3
AMRAP
-
4A
Chest Fly (Cable)
3
10-15 reps
-
4B
Lat Pulldown (Close Grip)
3
8-12 reps
-
5A
Shrug (Dumbbell)
4
10-15 reps
-
5B
Decline Sit Up (Weighted)
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Meadow Row
3
8-12 reps
-
3A
Dip (Weighted)
3
8-12 reps
-
3B
Pull-Up (Bodyweight)
3
AMRAP
-
4A
Chest Fly (Cable)
3
10-15 reps
-
4B
Lat Pulldown (Close Grip)
3
8-12 reps
-
5A
Shrug (Dumbbell)
4
10-15 reps
-
5B
Decline Sit Up (Weighted)
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-15 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
2A
French Press
3
8-12 reps
-
2B
Face Pull
3
10-15 reps
-
3A
Bicep Curl (Cable)
4
10-12 reps
-
3B
Tricep Rope Push Down (Cable)
4
8-15 reps
-
3C
Lateral Raise (Cable)
4
8-15 reps
-
4A
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
4C
Windshield Wipers
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-15 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
2A
French Press
3
8-12 reps
-
2B
Face Pull
3
10-15 reps
-
3A
Bicep Curl (Cable)
4
10-12 reps
-
3B
Tricep Rope Push Down (Cable)
4
8-15 reps
-
3C
Lateral Raise (Cable)
4
8-15 reps
-
4A
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
4C
Windshield Wipers
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-15 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
2A
French Press
3
8-12 reps
-
2B
Face Pull
3
10-15 reps
-
3A
Bicep Curl (Cable)
4
10-12 reps
-
3B
Tricep Rope Push Down (Cable)
4
8-15 reps
-
3C
Lateral Raise (Cable)
4
8-15 reps
-
4A
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
4C
Windshield Wipers
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-15 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
2A
French Press
3
8-12 reps
-
2B
Face Pull
3
10-15 reps
-
3A
Bicep Curl (Cable)
4
10-12 reps
-
3B
Tricep Rope Push Down (Cable)
4
8-15 reps
-
3C
Lateral Raise (Cable)
4
8-15 reps
-
4A
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
4C
Windshield Wipers
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-15 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
2A
French Press
3
8-12 reps
-
2B
Face Pull
3
10-15 reps
-
3A
Bicep Curl (Cable)
4
10-12 reps
-
3B
Tricep Rope Push Down (Cable)
4
8-15 reps
-
3C
Lateral Raise (Cable)
4
8-15 reps
-
4A
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
4C
Windshield Wipers
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-15 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
2A
French Press
3
8-12 reps
-
2B
Face Pull
3
10-15 reps
-
3A
Bicep Curl (Cable)
4
10-12 reps
-
3B
Tricep Rope Push Down (Cable)
4
8-15 reps
-
3C
Lateral Raise (Cable)
4
8-15 reps
-
4A
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
4C
Windshield Wipers
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-15 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
2A
French Press
3
8-12 reps
-
2B
Face Pull
3
10-15 reps
-
3A
Bicep Curl (Cable)
4
10-12 reps
-
3B
Tricep Rope Push Down (Cable)
4
8-15 reps
-
3C
Lateral Raise (Cable)
4
8-15 reps
-
4A
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
4C
Windshield Wipers
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-15 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
2A
French Press
3
8-12 reps
-
2B
Face Pull
3
10-15 reps
-
3A
Bicep Curl (Cable)
4
10-12 reps
-
3B
Tricep Rope Push Down (Cable)
4
8-15 reps
-
3C
Lateral Raise (Cable)
4
8-15 reps
-
4A
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
4C
Windshield Wipers
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-15 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
2A
French Press
3
8-12 reps
-
2B
Face Pull
3
10-15 reps
-
3A
Bicep Curl (Cable)
4
10-12 reps
-
3B
Tricep Rope Push Down (Cable)
4
8-15 reps
-
3C
Lateral Raise (Cable)
4
8-15 reps
-
4A
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
4C
Windshield Wipers
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-15 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
2A
French Press
3
8-12 reps
-
2B
Face Pull
3
10-15 reps
-
3A
Bicep Curl (Cable)
4
10-12 reps
-
3B
Tricep Rope Push Down (Cable)
4
8-15 reps
-
3C
Lateral Raise (Cable)
4
8-15 reps
-
4A
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
4C
Windshield Wipers
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-15 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
2A
French Press
3
8-12 reps
-
2B
Face Pull
3
10-15 reps
-
3A
Bicep Curl (Cable)
4
10-12 reps
-
3B
Tricep Rope Push Down (Cable)
4
8-15 reps
-
3C
Lateral Raise (Cable)
4
8-15 reps
-
4A
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
4C
Windshield Wipers
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-15 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
2A
French Press
3
8-12 reps
-
2B
Face Pull
3
10-15 reps
-
3A
Bicep Curl (Cable)
4
10-12 reps
-
3B
Tricep Rope Push Down (Cable)
4
8-15 reps
-
3C
Lateral Raise (Cable)
4
8-15 reps
-
4A
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
4C
Windshield Wipers
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-20 reps
-
2
Leg Extension
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5A
Hip Abductor (Machine)
4
10-15 reps
-
5B
Standing Calf Raise
4
10-20 reps
-
6A
Decline Sit Up (Weighted)
3
10-20 reps
-
6B
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-20 reps
-
2
Leg Extension
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5A
Hip Abductor (Machine)
4
10-15 reps
-
5B
Standing Calf Raise
4
10-20 reps
-
6A
Decline Sit Up (Weighted)
3
10-20 reps
-
6B
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-20 reps
-
2
Leg Extension
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5A
Hip Abductor (Machine)
4
10-15 reps
-
5B
Standing Calf Raise
4
10-20 reps
-
6A
Decline Sit Up (Weighted)
3
10-20 reps
-
6B
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-20 reps
-
2
Leg Extension
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5A
Hip Abductor (Machine)
4
10-15 reps
-
5B
Standing Calf Raise
4
10-20 reps
-
6A
Decline Sit Up (Weighted)
3
10-20 reps
-
6B
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-20 reps
-
2
Leg Extension
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5A
Hip Abductor (Machine)
4
10-15 reps
-
5B
Standing Calf Raise
4
10-20 reps
-
6A
Decline Sit Up (Weighted)
3
10-20 reps
-
6B
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-20 reps
-
2
Leg Extension
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5A
Hip Abductor (Machine)
4
10-15 reps
-
5B
Standing Calf Raise
4
10-20 reps
-
6A
Decline Sit Up (Weighted)
3
10-20 reps
-
6B
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-20 reps
-
2
Leg Extension
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5A
Hip Abductor (Machine)
4
10-15 reps
-
5B
Standing Calf Raise
4
10-20 reps
-
6A
Decline Sit Up (Weighted)
3
10-20 reps
-
6B
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-20 reps
-
2
Leg Extension
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5A
Hip Abductor (Machine)
4
10-15 reps
-
5B
Standing Calf Raise
4
10-20 reps
-
6A
Decline Sit Up (Weighted)
3
10-20 reps
-
6B
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-20 reps
-
2
Leg Extension
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5A
Hip Abductor (Machine)
4
10-15 reps
-
5B
Standing Calf Raise
4
10-20 reps
-
6A
Decline Sit Up (Weighted)
3
10-20 reps
-
6B
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-20 reps
-
2
Leg Extension
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5A
Hip Abductor (Machine)
4
10-15 reps
-
5B
Standing Calf Raise
4
10-20 reps
-
6A
Decline Sit Up (Weighted)
3
10-20 reps
-
6B
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-20 reps
-
2
Leg Extension
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5A
Hip Abductor (Machine)
4
10-15 reps
-
5B
Standing Calf Raise
4
10-20 reps
-
6A
Decline Sit Up (Weighted)
3
10-20 reps
-
6B
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-20 reps
-
2
Leg Extension
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5A
Hip Abductor (Machine)
4
10-15 reps
-
5B
Standing Calf Raise
4
10-20 reps
-
6A
Decline Sit Up (Weighted)
3
10-20 reps
-
6B
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
1
12-16 reps
RPE 10
2
Overhead Press (Barbell)
1
12-16 reps
RPE 10
3
Chest Press (Machine)
1
12-16 reps
RPE 10
4
Incline Chest Press (Machine)
1
12-16 reps
RPE 10
5
Bent Over Row (Barbell)
1
12-16 reps
RPE 10
6
Pullover (Dumbbell)
1
12-16 reps
RPE 10
7
Shrug (Trap Bar)
1
12-16 reps
RPE 10
8
Bicep Curl (Barbell)
1
12-16 reps
RPE 10
9
Hammer Curl
1
12-16 reps
RPE 10
10
Seated Dip (Machine)
1
12-16 reps
RPE 10
11
Skull Crusher
1
12-16 reps
RPE 10
12
Step-Up (Weighted)
1
12-16 reps
RPE 10
13
Hip Thrust (Barbell)
1
12-16 reps
RPE 10
14A
Seated Calf Raise
2
12-16 reps
RPE 10
14B
Ab Wheel
2
AMRAP
RPE 10
14C
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
1
12-16 reps
RPE 10
2
Overhead Press (Barbell)
1
12-16 reps
RPE 10
3
Chest Press (Machine)
1
12-16 reps
RPE 10
4
Incline Chest Press (Machine)
1
12-16 reps
RPE 10
5
Bent Over Row (Barbell)
1
12-16 reps
RPE 10
6
Pullover (Dumbbell)
1
12-16 reps
RPE 10
7
Shrug (Trap Bar)
1
12-16 reps
RPE 10
8
Bicep Curl (Barbell)
1
12-16 reps
RPE 10
9
Hammer Curl
1
12-16 reps
RPE 10
10
Seated Dip (Machine)
1
12-16 reps
RPE 10
11
Skull Crusher
1
12-16 reps
RPE 10
12
Step-Up (Weighted)
1
12-16 reps
RPE 10
13
Hip Thrust (Barbell)
1
12-16 reps
RPE 10
14A
Seated Calf Raise
2
12-16 reps
RPE 10
14B
Ab Wheel
2
AMRAP
RPE 10
14C
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
1
12-16 reps
RPE 10
2
Overhead Press (Barbell)
1
12-16 reps
RPE 10
3
Chest Press (Machine)
1
12-16 reps
RPE 10
4
Incline Chest Press (Machine)
1
12-16 reps
RPE 10
5
Bent Over Row (Barbell)
1
12-16 reps
RPE 10
6
Pullover (Dumbbell)
1
12-16 reps
RPE 10
7
Shrug (Trap Bar)
1
12-16 reps
RPE 10
8
Bicep Curl (Barbell)
1
12-16 reps
RPE 10
9
Hammer Curl
1
12-16 reps
RPE 10
10
Seated Dip (Machine)
1
12-16 reps
RPE 10
11
Skull Crusher
1
12-16 reps
RPE 10
12
Step-Up (Weighted)
1
12-16 reps
RPE 10
13
Hip Thrust (Barbell)
1
12-16 reps
RPE 10
14A
Seated Calf Raise
2
12-16 reps
RPE 10
14B
Ab Wheel
2
AMRAP
RPE 10
14C
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
1
12-16 reps
RPE 10
2
Overhead Press (Barbell)
1
12-16 reps
RPE 10
3
Chest Press (Machine)
1
12-16 reps
RPE 10
4
Incline Chest Press (Machine)
1
12-16 reps
RPE 10
5
Bent Over Row (Barbell)
1
12-16 reps
RPE 10
6
Pullover (Dumbbell)
1
12-16 reps
RPE 10
7
Shrug (Trap Bar)
1
12-16 reps
RPE 10
8
Bicep Curl (Barbell)
1
12-16 reps
RPE 10
9
Hammer Curl
1
12-16 reps
RPE 10
10
Seated Dip (Machine)
1
12-16 reps
RPE 10
11
Skull Crusher
1
12-16 reps
RPE 10
12
Step-Up (Weighted)
1
12-16 reps
RPE 10
13
Hip Thrust (Barbell)
1
12-16 reps
RPE 10
14A
Seated Calf Raise
2
12-16 reps
RPE 10
14B
Ab Wheel
2
AMRAP
RPE 10
14C
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
1
12-16 reps
RPE 10
2
Overhead Press (Barbell)
1
12-16 reps
RPE 10
3
Chest Press (Machine)
1
12-16 reps
RPE 10
4
Incline Chest Press (Machine)
1
12-16 reps
RPE 10
5
Bent Over Row (Barbell)
1
12-16 reps
RPE 10
6
Pullover (Dumbbell)
1
12-16 reps
RPE 10
7
Shrug (Trap Bar)
1
12-16 reps
RPE 10
8
Bicep Curl (Barbell)
1
12-16 reps
RPE 10
9
Hammer Curl
1
12-16 reps
RPE 10
10
Seated Dip (Machine)
1
12-16 reps
RPE 10
11
Skull Crusher
1
12-16 reps
RPE 10
12
Step-Up (Weighted)
1
12-16 reps
RPE 10
13
Hip Thrust (Barbell)
1
12-16 reps
RPE 10
14A
Seated Calf Raise
2
12-16 reps
RPE 10
14B
Ab Wheel
2
AMRAP
RPE 10
14C
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
1
12-16 reps
RPE 10
2
Overhead Press (Barbell)
1
12-16 reps
RPE 10
3
Chest Press (Machine)
1
12-16 reps
RPE 10
4
Incline Chest Press (Machine)
1
12-16 reps
RPE 10
5
Bent Over Row (Barbell)
1
12-16 reps
RPE 10
6
Pullover (Dumbbell)
1
12-16 reps
RPE 10
7
Shrug (Trap Bar)
1
12-16 reps
RPE 10
8
Bicep Curl (Barbell)
1
12-16 reps
RPE 10
9
Hammer Curl
1
12-16 reps
RPE 10
10
Seated Dip (Machine)
1
12-16 reps
RPE 10
11
Skull Crusher
1
12-16 reps
RPE 10
12
Step-Up (Weighted)
1
12-16 reps
RPE 10
13
Hip Thrust (Barbell)
1
12-16 reps
RPE 10
14A
Seated Calf Raise
2
12-16 reps
RPE 10
14B
Ab Wheel
2
AMRAP
RPE 10
14C
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
1
12-16 reps
RPE 10
2
Overhead Press (Barbell)
1
12-16 reps
RPE 10
3
Chest Press (Machine)
1
12-16 reps
RPE 10
4
Incline Chest Press (Machine)
1
12-16 reps
RPE 10
5
Bent Over Row (Barbell)
1
12-16 reps
RPE 10
6
Pullover (Dumbbell)
1
12-16 reps
RPE 10
7
Shrug (Trap Bar)
1
12-16 reps
RPE 10
8
Bicep Curl (Barbell)
1
12-16 reps
RPE 10
9
Hammer Curl
1
12-16 reps
RPE 10
10
Seated Dip (Machine)
1
12-16 reps
RPE 10
11
Skull Crusher
1
12-16 reps
RPE 10
12
Step-Up (Weighted)
1
12-16 reps
RPE 10
13
Hip Thrust (Barbell)
1
12-16 reps
RPE 10
14A
Seated Calf Raise
2
12-16 reps
RPE 10
14B
Ab Wheel
2
AMRAP
RPE 10
14C
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
1
12-16 reps
RPE 10
2
Overhead Press (Barbell)
1
12-16 reps
RPE 10
3
Chest Press (Machine)
1
12-16 reps
RPE 10
4
Incline Chest Press (Machine)
1
12-16 reps
RPE 10
5
Bent Over Row (Barbell)
1
12-16 reps
RPE 10
6
Pullover (Dumbbell)
1
12-16 reps
RPE 10
7
Shrug (Trap Bar)
1
12-16 reps
RPE 10
8
Bicep Curl (Barbell)
1
12-16 reps
RPE 10
9
Hammer Curl
1
12-16 reps
RPE 10
10
Seated Dip (Machine)
1
12-16 reps
RPE 10
11
Skull Crusher
1
12-16 reps
RPE 10
12
Step-Up (Weighted)
1
12-16 reps
RPE 10
13
Hip Thrust (Barbell)
1
12-16 reps
RPE 10
14A
Seated Calf Raise
2
12-16 reps
RPE 10
14B
Ab Wheel
2
AMRAP
RPE 10
14C
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
1
12-16 reps
RPE 10
2
Overhead Press (Barbell)
1
12-16 reps
RPE 10
3
Chest Press (Machine)
1
12-16 reps
RPE 10
4
Incline Chest Press (Machine)
1
12-16 reps
RPE 10
5
Bent Over Row (Barbell)
1
12-16 reps
RPE 10
6
Pullover (Dumbbell)
1
12-16 reps
RPE 10
7
Shrug (Trap Bar)
1
12-16 reps
RPE 10
8
Bicep Curl (Barbell)
1
12-16 reps
RPE 10
9
Hammer Curl
1
12-16 reps
RPE 10
10
Seated Dip (Machine)
1
12-16 reps
RPE 10
11
Skull Crusher
1
12-16 reps
RPE 10
12
Step-Up (Weighted)
1
12-16 reps
RPE 10
13
Hip Thrust (Barbell)
1
12-16 reps
RPE 10
14A
Seated Calf Raise
2
12-16 reps
RPE 10
14B
Ab Wheel
2
AMRAP
RPE 10
14C
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
1
12-16 reps
RPE 10
2
Overhead Press (Barbell)
1
12-16 reps
RPE 10
3
Chest Press (Machine)
1
12-16 reps
RPE 10
4
Incline Chest Press (Machine)
1
12-16 reps
RPE 10
5
Bent Over Row (Barbell)
1
12-16 reps
RPE 10
6
Pullover (Dumbbell)
1
12-16 reps
RPE 10
7
Shrug (Trap Bar)
1
12-16 reps
RPE 10
8
Bicep Curl (Barbell)
1
12-16 reps
RPE 10
9
Hammer Curl
1
12-16 reps
RPE 10
10
Seated Dip (Machine)
1
12-16 reps
RPE 10
11
Skull Crusher
1
12-16 reps
RPE 10
12
Step-Up (Weighted)
1
12-16 reps
RPE 10
13
Hip Thrust (Barbell)
1
12-16 reps
RPE 10
14A
Seated Calf Raise
2
12-16 reps
RPE 10
14B
Ab Wheel
2
AMRAP
RPE 10
14C
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
1
12-16 reps
RPE 10
2
Overhead Press (Barbell)
1
12-16 reps
RPE 10
3
Chest Press (Machine)
1
12-16 reps
RPE 10
4
Incline Chest Press (Machine)
1
12-16 reps
RPE 10
5
Bent Over Row (Barbell)
1
12-16 reps
RPE 10
6
Pullover (Dumbbell)
1
12-16 reps
RPE 10
7
Shrug (Trap Bar)
1
12-16 reps
RPE 10
8
Bicep Curl (Barbell)
1
12-16 reps
RPE 10
9
Hammer Curl
1
12-16 reps
RPE 10
10
Seated Dip (Machine)
1
12-16 reps
RPE 10
11
Skull Crusher
1
12-16 reps
RPE 10
12
Step-Up (Weighted)
1
12-16 reps
RPE 10
13
Hip Thrust (Barbell)
1
12-16 reps
RPE 10
14A
Seated Calf Raise
2
12-16 reps
RPE 10
14B
Ab Wheel
2
AMRAP
RPE 10
14C
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
1
12-16 reps
RPE 10
2
Overhead Press (Barbell)
1
12-16 reps
RPE 10
3
Chest Press (Machine)
1
12-16 reps
RPE 10
4
Incline Chest Press (Machine)
1
12-16 reps
RPE 10
5
Bent Over Row (Barbell)
1
12-16 reps
RPE 10
6
Pullover (Dumbbell)
1
12-16 reps
RPE 10
7
Shrug (Trap Bar)
1
12-16 reps
RPE 10
8
Bicep Curl (Barbell)
1
12-16 reps
RPE 10
9
Hammer Curl
1
12-16 reps
RPE 10
10
Seated Dip (Machine)
1
12-16 reps
RPE 10
11
Skull Crusher
1
12-16 reps
RPE 10
12
Step-Up (Weighted)
1
12-16 reps
RPE 10
13
Hip Thrust (Barbell)
1
12-16 reps
RPE 10
14A
Seated Calf Raise
2
12-16 reps
RPE 10
14B
Ab Wheel
2
AMRAP
RPE 10
14C
Hanging Leg Raise
2
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 2
1A
Seated Shoulder Press (Dumbbell)
3 Sets
8-15 Reps
-
1B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
2A
French Press
3 Sets
8-12 Reps
-
2B
Face Pull
3 Sets
10-15 Reps
-
3A
Bicep Curl (Cable)
4 Sets
10-12 Reps
-
3B
Tricep Rope Push Down (Cable)
4 Sets
8-15 Reps
-
3C
Lateral Raise (Cable)
4 Sets
8-15 Reps
-
4A
Reverse Wrist Curl (Barbell)
3 Sets
10-15 Reps
-
4B
Wrist Curls
3 Sets
10-15 Reps
-
4C
Windshield Wipers
3 Sets
10-20 Reps
-
Day 4
1
Upright Row (Barbell)
1 Set
12-16 Reps
@10
2
Overhead Press (Barbell)
1 Set
12-16 Reps
@10
3
Chest Press (Machine)
1 Set
12-16 Reps
@10
4
Incline Chest Press (Machine)
1 Set
12-16 Reps
@10
5
Bent Over Row (Barbell)
1 Set
12-16 Reps
@10
6
Pullover (Dumbbell)
1 Set
12-16 Reps
@10
7
Shrug (Trap Bar)
1 Set
12-16 Reps
@10
8
Bicep Curl (Barbell)
1 Set
12-16 Reps
@10
9
Hammer Curl
1 Set
12-16 Reps
@10
10
Seated Dip (Machine)
1 Set
12-16 Reps
@10
11
Skull Crusher
1 Set
12-16 Reps
@10
12
Step-Up (Weighted)
1 Set
12-16 Reps
@10
13
Hip Thrust (Barbell)
1 Set
12-16 Reps
@10
14A
Seated Calf Raise
2 Sets
12-16 Reps
@10
14B
Ab Wheel
2 Sets
AMRAP
@10
14C
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 1
1A
Bench Press (Barbell)
3 Sets
8-12 Reps
-
1B
Pullover (Dumbbell)
3 Sets
8-12 Reps
-
2A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
2B
Meadow Row
3 Sets
8-12 Reps
-
3A
Dip (Weighted)
3 Sets
8-12 Reps
-
3B
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
4A
Chest Fly (Cable)
3 Sets
10-15 Reps
-
4B
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
-
5A
Shrug (Dumbbell)
4 Sets
10-15 Reps
-
5B
Decline Sit Up (Weighted)
4 Sets
10-20 Reps
-
Day 3
1
Hack Squat
3 Sets
10-20 Reps
-
2
Leg Extension
3 Sets
12-15 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
-
4
Lying Leg Curl
3 Sets
12-15 Reps
-
5A
Hip Abductor (Machine)
4 Sets
10-15 Reps
-
5B
Standing Calf Raise
4 Sets
10-20 Reps
-
6A
Decline Sit Up (Weighted)
3 Sets
10-20 Reps
-
6B
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
-