Program Description
My first personal workout
Program Overview
- LevelNovice, Intermediate
- GoalAthletics, Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout90 minutes
- CreatedAug 11, 2024 07:49
- Last EditedJun 18, 2025 12:17

Summary
Transform your fitness journey with the Ashish Personal Training Program, an 8-week plan designed for those ready to elevate their strength and conditioning. Committing just 5 days a week, you'll engage in a balanced mix of upper and lower body workouts, featuring exercises like chest presses, squats, and rows, tailored to build muscle and enhance endurance. This program is perfect for anyone looking to push their limits in a full gym environment. Get ready to unleash your potential and achieve your fitness goals!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
15 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Single Arm Row (Dumbbell)
3
8 reps
-
4
Lat Pulldown (Close Grip)
3
20 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Shrug (Trap Bar)
3
12 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Bicep Curl (Cable)
3
20 reps
-
9
V-Handle Tricep Pushdown (Cable)
4
20 reps
-
10
Hanging Leg Raise
3
20 reps
-
11
Wrist Curl Cable
3
20 reps
-
12
Reverse Wrist Curl (Barbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
15 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Single Arm Row (Dumbbell)
3
8 reps
-
4
Lat Pulldown (Close Grip)
3
20 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Shrug (Trap Bar)
3
12 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Bicep Curl (Cable)
3
20 reps
-
9
V-Handle Tricep Pushdown (Cable)
4
20 reps
-
10
Hanging Leg Raise
3
20 reps
-
11
Wrist Curl Cable
3
20 reps
-
12
Reverse Wrist Curl (Barbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
15 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Single Arm Row (Dumbbell)
3
8 reps
-
4
Lat Pulldown (Close Grip)
3
20 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Shrug (Trap Bar)
3
12 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Bicep Curl (Cable)
3
20 reps
-
9
V-Handle Tricep Pushdown (Cable)
4
20 reps
-
10
Hanging Leg Raise
3
20 reps
-
11
Wrist Curl Cable
3
20 reps
-
12
Reverse Wrist Curl (Barbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
15 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Single Arm Row (Dumbbell)
3
8 reps
-
4
Lat Pulldown (Close Grip)
3
20 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Shrug (Trap Bar)
3
12 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Bicep Curl (Cable)
3
20 reps
-
9
V-Handle Tricep Pushdown (Cable)
4
20 reps
-
10
Hanging Leg Raise
3
20 reps
-
11
Wrist Curl Cable
3
20 reps
-
12
Reverse Wrist Curl (Barbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
15 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Single Arm Row (Dumbbell)
3
8 reps
-
4
Lat Pulldown (Close Grip)
3
20 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Shrug (Trap Bar)
3
12 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Bicep Curl (Cable)
3
20 reps
-
9
V-Handle Tricep Pushdown (Cable)
4
20 reps
-
10
Hanging Leg Raise
3
20 reps
-
11
Wrist Curl Cable
3
20 reps
-
12
Reverse Wrist Curl (Barbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
15 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Single Arm Row (Dumbbell)
3
8 reps
-
4
Lat Pulldown (Close Grip)
3
20 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Shrug (Trap Bar)
3
12 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Bicep Curl (Cable)
3
20 reps
-
9
V-Handle Tricep Pushdown (Cable)
4
20 reps
-
10
Hanging Leg Raise
3
20 reps
-
11
Wrist Curl Cable
3
20 reps
-
12
Reverse Wrist Curl (Barbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
15 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Single Arm Row (Dumbbell)
3
8 reps
-
4
Lat Pulldown (Close Grip)
3
20 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Shrug (Trap Bar)
3
12 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Bicep Curl (Cable)
3
20 reps
-
9
V-Handle Tricep Pushdown (Cable)
4
20 reps
-
10
Hanging Leg Raise
3
20 reps
-
11
Wrist Curl Cable
3
20 reps
-
12
Reverse Wrist Curl (Barbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
15 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Single Arm Row (Dumbbell)
3
8 reps
-
4
Lat Pulldown (Close Grip)
3
20 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Shrug (Trap Bar)
3
12 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Bicep Curl (Cable)
3
20 reps
-
9
V-Handle Tricep Pushdown (Cable)
4
20 reps
-
10
Hanging Leg Raise
3
20 reps
-
11
Wrist Curl Cable
3
20 reps
-
12
Reverse Wrist Curl (Barbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Extension
3
20 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Hyperextension
4
15 reps
-
7
Calf Raise (Bodyweight)
4
25 reps
-
8
Calf Raise (Leg Press)
4
20 reps
-
9
Plank
2
-
10
Wrist Curl Cable
4
20 reps
-
11
Plate Pinch
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Extension
3
20 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Hyperextension
4
15 reps
-
7
Calf Raise (Bodyweight)
4
25 reps
-
8
Calf Raise (Leg Press)
4
20 reps
-
9
Plank
2
-
10
Wrist Curl Cable
4
20 reps
-
11
Plate Pinch
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Extension
3
20 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Hyperextension
4
15 reps
-
7
Calf Raise (Bodyweight)
4
25 reps
-
8
Calf Raise (Leg Press)
4
20 reps
-
9
Plank
2
-
10
Wrist Curl Cable
4
20 reps
-
11
Plate Pinch
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Extension
3
20 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Hyperextension
4
15 reps
-
7
Calf Raise (Bodyweight)
4
25 reps
-
8
Calf Raise (Leg Press)
4
20 reps
-
9
Plank
2
-
10
Wrist Curl Cable
4
20 reps
-
11
Plate Pinch
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Extension
3
20 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Hyperextension
4
15 reps
-
7
Calf Raise (Bodyweight)
4
25 reps
-
8
Calf Raise (Leg Press)
4
20 reps
-
9
Plank
2
-
10
Wrist Curl Cable
4
20 reps
-
11
Plate Pinch
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Extension
3
20 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Hyperextension
4
15 reps
-
7
Calf Raise (Bodyweight)
4
25 reps
-
8
Calf Raise (Leg Press)
4
20 reps
-
9
Plank
2
-
10
Wrist Curl Cable
4
20 reps
-
11
Plate Pinch
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Extension
3
20 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Hyperextension
4
15 reps
-
7
Calf Raise (Bodyweight)
4
25 reps
-
8
Calf Raise (Leg Press)
4
20 reps
-
9
Plank
2
-
10
Wrist Curl Cable
4
20 reps
-
11
Plate Pinch
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Extension
3
20 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Hyperextension
4
15 reps
-
7
Calf Raise (Bodyweight)
4
25 reps
-
8
Calf Raise (Leg Press)
4
20 reps
-
9
Plank
2
-
10
Wrist Curl Cable
4
20 reps
-
11
Plate Pinch
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8 reps
-
2
Cable Crossover
3
15 reps
-
3
Chest Fly (Machine)
3
15 reps
-
4
Pull-Up (Weighted)
4
10 reps
-
5
Single Arm High Row (Cable)
3
15 reps
-
6
Shoulder Press (Machine)
3
15 reps
-
7
Rear Delt Fly (Dumbbell)
4
20 reps
-
8
Hammer Curl
3
8 reps
-
9
Preacher Curl (Dumbbell)
3
12 reps
-
10
French Press
3
10 reps
-
11
Tricep Extension (Machine)
3
15 reps
-
12
Abs-Roller
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8 reps
-
2
Cable Crossover
3
15 reps
-
3
Chest Fly (Machine)
3
15 reps
-
4
Pull-Up (Weighted)
4
10 reps
-
5
Single Arm High Row (Cable)
3
15 reps
-
6
Shoulder Press (Machine)
3
15 reps
-
7
Rear Delt Fly (Dumbbell)
4
20 reps
-
8
Hammer Curl
3
8 reps
-
9
Preacher Curl (Dumbbell)
3
12 reps
-
10
French Press
3
10 reps
-
11
Tricep Extension (Machine)
3
15 reps
-
12
Abs-Roller
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8 reps
-
2
Cable Crossover
3
15 reps
-
3
Chest Fly (Machine)
3
15 reps
-
4
Pull-Up (Weighted)
4
10 reps
-
5
Single Arm High Row (Cable)
3
15 reps
-
6
Shoulder Press (Machine)
3
15 reps
-
7
Rear Delt Fly (Dumbbell)
4
20 reps
-
8
Hammer Curl
3
8 reps
-
9
Preacher Curl (Dumbbell)
3
12 reps
-
10
French Press
3
10 reps
-
11
Tricep Extension (Machine)
3
15 reps
-
12
Abs-Roller
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8 reps
-
2
Cable Crossover
3
15 reps
-
3
Chest Fly (Machine)
3
15 reps
-
4
Pull-Up (Weighted)
4
10 reps
-
5
Single Arm High Row (Cable)
3
15 reps
-
6
Shoulder Press (Machine)
3
15 reps
-
7
Rear Delt Fly (Dumbbell)
4
20 reps
-
8
Hammer Curl
3
8 reps
-
9
Preacher Curl (Dumbbell)
3
12 reps
-
10
French Press
3
10 reps
-
11
Tricep Extension (Machine)
3
15 reps
-
12
Abs-Roller
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8 reps
-
2
Cable Crossover
3
15 reps
-
3
Chest Fly (Machine)
3
15 reps
-
4
Pull-Up (Weighted)
4
10 reps
-
5
Single Arm High Row (Cable)
3
15 reps
-
6
Shoulder Press (Machine)
3
15 reps
-
7
Rear Delt Fly (Dumbbell)
4
20 reps
-
8
Hammer Curl
3
8 reps
-
9
Preacher Curl (Dumbbell)
3
12 reps
-
10
French Press
3
10 reps
-
11
Tricep Extension (Machine)
3
15 reps
-
12
Abs-Roller
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8 reps
-
2
Cable Crossover
3
15 reps
-
3
Chest Fly (Machine)
3
15 reps
-
4
Pull-Up (Weighted)
4
10 reps
-
5
Single Arm High Row (Cable)
3
15 reps
-
6
Shoulder Press (Machine)
3
15 reps
-
7
Rear Delt Fly (Dumbbell)
4
20 reps
-
8
Hammer Curl
3
8 reps
-
9
Preacher Curl (Dumbbell)
3
12 reps
-
10
French Press
3
10 reps
-
11
Tricep Extension (Machine)
3
15 reps
-
12
Abs-Roller
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8 reps
-
2
Cable Crossover
3
15 reps
-
3
Chest Fly (Machine)
3
15 reps
-
4
Pull-Up (Weighted)
4
10 reps
-
5
Single Arm High Row (Cable)
3
15 reps
-
6
Shoulder Press (Machine)
3
15 reps
-
7
Rear Delt Fly (Dumbbell)
4
20 reps
-
8
Hammer Curl
3
8 reps
-
9
Preacher Curl (Dumbbell)
3
12 reps
-
10
French Press
3
10 reps
-
11
Tricep Extension (Machine)
3
15 reps
-
12
Abs-Roller
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8 reps
-
2
Cable Crossover
3
15 reps
-
3
Chest Fly (Machine)
3
15 reps
-
4
Pull-Up (Weighted)
4
10 reps
-
5
Single Arm High Row (Cable)
3
15 reps
-
6
Shoulder Press (Machine)
3
15 reps
-
7
Rear Delt Fly (Dumbbell)
4
20 reps
-
8
Hammer Curl
3
8 reps
-
9
Preacher Curl (Dumbbell)
3
12 reps
-
10
French Press
3
10 reps
-
11
Tricep Extension (Machine)
3
15 reps
-
12
Abs-Roller
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Lunge (Barbell)
3
12 reps
-
3
Hamstring Curl
4
15 reps
-
4
Seated Hamstring Curl
3
15 reps
-
5
Good Morning
3
12 reps
-
6
Pistol Squat
3
15 reps
-
7
Calf Raise (Bodyweight)
4
25 reps
-
8
Calf Raise (Leg Press)
4
20 reps
-
9
Farmer's Walk (Weighted)
2
-
10
Face Pull
3
15 reps
-
11
Abs Crunch (Machine)
3
25 reps
-
12
Dead Hang
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Lunge (Barbell)
3
12 reps
-
3
Hamstring Curl
4
15 reps
-
4
Seated Hamstring Curl
3
15 reps
-
5
Good Morning
3
12 reps
-
6
Pistol Squat
3
15 reps
-
7
Calf Raise (Bodyweight)
4
25 reps
-
8
Calf Raise (Leg Press)
4
20 reps
-
9
Farmer's Walk (Weighted)
2
-
10
Face Pull
3
15 reps
-
11
Abs Crunch (Machine)
3
25 reps
-
12
Dead Hang
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Lunge (Barbell)
3
12 reps
-
3
Hamstring Curl
4
15 reps
-
4
Seated Hamstring Curl
3
15 reps
-
5
Good Morning
3
12 reps
-
6
Pistol Squat
3
15 reps
-
7
Calf Raise (Bodyweight)
4
25 reps
-
8
Calf Raise (Leg Press)
4
20 reps
-
9
Farmer's Walk (Weighted)
2
-
10
Face Pull
3
15 reps
-
11
Abs Crunch (Machine)
3
25 reps
-
12
Dead Hang
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Lunge (Barbell)
3
12 reps
-
3
Hamstring Curl
4
15 reps
-
4
Seated Hamstring Curl
3
15 reps
-
5
Good Morning
3
12 reps
-
6
Pistol Squat
3
15 reps
-
7
Calf Raise (Bodyweight)
4
25 reps
-
8
Calf Raise (Leg Press)
4
20 reps
-
9
Farmer's Walk (Weighted)
2
-
10
Face Pull
3
15 reps
-
11
Abs Crunch (Machine)
3
25 reps
-
12
Dead Hang
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Lunge (Barbell)
3
12 reps
-
3
Hamstring Curl
4
15 reps
-
4
Seated Hamstring Curl
3
15 reps
-
5
Good Morning
3
12 reps
-
6
Pistol Squat
3
15 reps
-
7
Calf Raise (Bodyweight)
4
25 reps
-
8
Calf Raise (Leg Press)
4
20 reps
-
9
Farmer's Walk (Weighted)
2
-
10
Face Pull
3
15 reps
-
11
Abs Crunch (Machine)
3
25 reps
-
12
Dead Hang
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Lunge (Barbell)
3
12 reps
-
3
Hamstring Curl
4
15 reps
-
4
Seated Hamstring Curl
3
15 reps
-
5
Good Morning
3
12 reps
-
6
Pistol Squat
3
15 reps
-
7
Calf Raise (Bodyweight)
4
25 reps
-
8
Calf Raise (Leg Press)
4
20 reps
-
9
Farmer's Walk (Weighted)
2
-
10
Face Pull
3
15 reps
-
11
Abs Crunch (Machine)
3
25 reps
-
12
Dead Hang
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Lunge (Barbell)
3
12 reps
-
3
Hamstring Curl
4
15 reps
-
4
Seated Hamstring Curl
3
15 reps
-
5
Good Morning
3
12 reps
-
6
Pistol Squat
3
15 reps
-
7
Calf Raise (Bodyweight)
4
25 reps
-
8
Calf Raise (Leg Press)
4
20 reps
-
9
Farmer's Walk (Weighted)
2
-
10
Face Pull
3
15 reps
-
11
Abs Crunch (Machine)
3
25 reps
-
12
Dead Hang
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Lunge (Barbell)
3
12 reps
-
3
Hamstring Curl
4
15 reps
-
4
Seated Hamstring Curl
3
15 reps
-
5
Good Morning
3
12 reps
-
6
Pistol Squat
3
15 reps
-
7
Calf Raise (Bodyweight)
4
25 reps
-
8
Calf Raise (Leg Press)
4
20 reps
-
9
Farmer's Walk (Weighted)
2
-
10
Face Pull
3
15 reps
-
11
Abs Crunch (Machine)
3
25 reps
-
12
Dead Hang
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Shoulder Press (Plate Loaded)
4
8 reps
-
3A
Push Up
3
20 reps
-
3B
Dip (Weighted)
3
10 reps
-
4
One Arm Lateral Raise (Cable)
4
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Lat Pulldown
4
15 reps
-
7
Shrug (Trap Bar)
4
12 reps
-
8
Cable Angled Shrug
3
12 reps
-
9
21s (EZ Bar)
4
-
10
Single Arm Pushdown
3
12 reps
-
11
Tricep Kickback
3
12 reps
-
12
Smith Machine Abs
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Shoulder Press (Plate Loaded)
4
8 reps
-
3A
Push Up
3
20 reps
-
3B
Dip (Weighted)
3
10 reps
-
4
One Arm Lateral Raise (Cable)
4
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Lat Pulldown
4
15 reps
-
7
Shrug (Trap Bar)
4
12 reps
-
8
Cable Angled Shrug
3
12 reps
-
9
21s (EZ Bar)
4
-
10
Single Arm Pushdown
3
12 reps
-
11
Tricep Kickback
3
12 reps
-
12
Smith Machine Abs
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Shoulder Press (Plate Loaded)
4
8 reps
-
3A
Push Up
3
20 reps
-
3B
Dip (Weighted)
3
10 reps
-
4
One Arm Lateral Raise (Cable)
4
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Lat Pulldown
4
15 reps
-
7
Shrug (Trap Bar)
4
12 reps
-
8
Cable Angled Shrug
3
12 reps
-
9
21s (EZ Bar)
4
-
10
Single Arm Pushdown
3
12 reps
-
11
Tricep Kickback
3
12 reps
-
12
Smith Machine Abs
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Shoulder Press (Plate Loaded)
4
8 reps
-
3A
Push Up
3
20 reps
-
3B
Dip (Weighted)
3
10 reps
-
4
One Arm Lateral Raise (Cable)
4
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Lat Pulldown
4
15 reps
-
7
Shrug (Trap Bar)
4
12 reps
-
8
Cable Angled Shrug
3
12 reps
-
9
21s (EZ Bar)
4
-
10
Single Arm Pushdown
3
12 reps
-
11
Tricep Kickback
3
12 reps
-
12
Smith Machine Abs
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Shoulder Press (Plate Loaded)
4
8 reps
-
3A
Push Up
3
20 reps
-
3B
Dip (Weighted)
3
10 reps
-
4
One Arm Lateral Raise (Cable)
4
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Lat Pulldown
4
15 reps
-
7
Shrug (Trap Bar)
4
12 reps
-
8
Cable Angled Shrug
3
12 reps
-
9
21s (EZ Bar)
4
-
10
Single Arm Pushdown
3
12 reps
-
11
Tricep Kickback
3
12 reps
-
12
Smith Machine Abs
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Shoulder Press (Plate Loaded)
4
8 reps
-
3A
Push Up
3
20 reps
-
3B
Dip (Weighted)
3
10 reps
-
4
One Arm Lateral Raise (Cable)
4
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Lat Pulldown
4
15 reps
-
7
Shrug (Trap Bar)
4
12 reps
-
8
Cable Angled Shrug
3
12 reps
-
9
21s (EZ Bar)
4
-
10
Single Arm Pushdown
3
12 reps
-
11
Tricep Kickback
3
12 reps
-
12
Smith Machine Abs
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Shoulder Press (Plate Loaded)
4
8 reps
-
3A
Push Up
3
20 reps
-
3B
Dip (Weighted)
3
10 reps
-
4
One Arm Lateral Raise (Cable)
4
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Lat Pulldown
4
15 reps
-
7
Shrug (Trap Bar)
4
12 reps
-
8
Cable Angled Shrug
3
12 reps
-
9
21s (EZ Bar)
4
-
10
Single Arm Pushdown
3
12 reps
-
11
Tricep Kickback
3
12 reps
-
12
Smith Machine Abs
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Shoulder Press (Plate Loaded)
4
8 reps
-
3A
Push Up
3
20 reps
-
3B
Dip (Weighted)
3
10 reps
-
4
One Arm Lateral Raise (Cable)
4
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Lat Pulldown
4
15 reps
-
7
Shrug (Trap Bar)
4
12 reps
-
8
Cable Angled Shrug
3
12 reps
-
9
21s (EZ Bar)
4
-
10
Single Arm Pushdown
3
12 reps
-
11
Tricep Kickback
3
12 reps
-
12
Smith Machine Abs
4
12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Chest Press (Machine)4 Sets
15 Reps
-
2
Bent Over Row (Barbell)3 Sets
12 Reps
-
3
Single Arm Row (Dumbbell)3 Sets
8 Reps
-
4
Lat Pulldown (Close Grip)3 Sets
20 Reps
-
5
Lateral Raise (Dumbbell)4 Sets
15 Reps
-
6
Shrug (Trap Bar)3 Sets
12 Reps
-
7
Bicep Curl (Barbell)3 Sets
10 Reps
-
8
Bicep Curl (Cable)3 Sets
20 Reps
-
9
V-Handle Tricep Pushdown (Cable)4 Sets
20 Reps
-
10
Hanging Leg Raise3 Sets
20 Reps
-
11
Wrist Curl Cable3 Sets
20 Reps
-
12
Reverse Wrist Curl (Barbell)3 Sets
20 Reps
-
Day 2
1
Squat (Smith Machine)4 Sets
6 Reps
-
2
Hack Squat3 Sets
12 Reps
-
3
Leg Extension3 Sets
20 Reps
-
4
Bulgarian Split Squat (Dumbbell)3 Sets
12 Reps
-
5
Romanian Deadlift (Barbell)3 Sets
12 Reps
-
6
Hyperextension4 Sets
15 Reps
-
7
Calf Raise (Bodyweight)4 Sets
25 Reps
-
8
Calf Raise (Leg Press)4 Sets
20 Reps
-
9
Plank2 Sets
-
10
Wrist Curl Cable4 Sets
20 Reps
-
11
Plate Pinch3 Sets
30 Reps
-
Day 3
1
Bench Press (Smith Machine)4 Sets
8 Reps
-
2
Cable Crossover3 Sets
15 Reps
-
3
Chest Fly (Machine)3 Sets
15 Reps
-
4
Pull-Up (Weighted)4 Sets
10 Reps
-
5
Single Arm High Row (Cable)3 Sets
15 Reps
-
6
Shoulder Press (Machine)3 Sets
15 Reps
-
7
Rear Delt Fly (Dumbbell)4 Sets
20 Reps
-
8
Hammer Curl3 Sets
8 Reps
-
9
Preacher Curl (Dumbbell)3 Sets
12 Reps
-
10
French Press3 Sets
10 Reps
-
11
Tricep Extension (Machine)3 Sets
15 Reps
-
12
Abs-Roller4 Sets
12 Reps
-
Day 4
1
Leg Press4 Sets
10 Reps
-
2
Lunge (Barbell)3 Sets
12 Reps
-
3
Hamstring Curl4 Sets
15 Reps
-
4
Seated Hamstring Curl3 Sets
15 Reps
-
5
Good Morning3 Sets
12 Reps
-
6
Pistol Squat3 Sets
15 Reps
-
7
Calf Raise (Bodyweight)4 Sets
25 Reps
-
8
Calf Raise (Leg Press)4 Sets
20 Reps
-
9
Farmer's Walk (Weighted)2 Sets
-
10
Face Pull3 Sets
15 Reps
-
11
Abs Crunch (Machine)3 Sets
25 Reps
-
12
Dead Hang1 Set
-
Day 5
1
Incline Bench Press (Dumbbell)4 Sets
8 Reps
-
2
Shoulder Press (Plate Loaded)4 Sets
8 Reps
-
3A
Push Up3 Sets
20 Reps
-
3B
Dip (Weighted)3 Sets
10 Reps
-
4
One Arm Lateral Raise (Cable)4 Sets
15 Reps
-
5
Rear Delt Fly (Dumbbell)3 Sets
15 Reps
-
6
Lat Pulldown4 Sets
15 Reps
-
7
Shrug (Trap Bar)4 Sets
12 Reps
-
8
Cable Angled Shrug3 Sets
12 Reps
-
9
21s (EZ Bar)4 Sets
-
10
Single Arm Pushdown3 Sets
12 Reps
-
11
Tricep Kickback3 Sets
12 Reps
-
12
Smith Machine Abs4 Sets
12 Reps
-