Program Description
Sub 45 minute weightlifting workouts that can be doubled up with other workouts if needed.
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting, Athletics, Bodybuilding
- EquipmentDumbbell Only
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedSep 20, 2024 09:34
- Last EditedJun 18, 2025 11:12

Summary
Transform your fitness journey with the Short Workouts program, a dynamic 12-week plan designed for those looking to maximize results in minimal time. Committing just four days a week, you'll engage in a variety of targeted exercises that focus on building strength and endurance, using only dumbbells. Each session is structured to challenge your muscles effectively, ensuring you make steady progress while fitting seamlessly into your busy lifestyle. Get ready to elevate your training and achieve your 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
Incline Chest Press (Machine)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Seated Dip (Machine)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Floor Press (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Chest Fly (Machine)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Seated Dumbbell Curl
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
6
Bicep Curl (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
1
1
20 reps
10 reps
15 reps
6 reps
-
-
-
-
2
Decline Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Incline Chest Fly (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Chest Fly (Cable)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Bicep Curl (EZ Bar)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
6
Hammer Curl
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Seated Dip (Machine)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Floor Press (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Chest Fly (Machine)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Seated Dumbbell Curl
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
6
Bicep Curl (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
1
1
20 reps
10 reps
15 reps
6 reps
-
-
-
-
2
Decline Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Incline Chest Fly (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Chest Fly (Cable)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Bicep Curl (EZ Bar)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
6
Hammer Curl
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Seated Dip (Machine)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Floor Press (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Chest Fly (Machine)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Seated Dumbbell Curl
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
6
Bicep Curl (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
1
1
20 reps
10 reps
15 reps
6 reps
-
-
-
-
2
Decline Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Incline Chest Fly (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Chest Fly (Cable)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Bicep Curl (EZ Bar)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
6
Hammer Curl
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Seated Dip (Machine)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Floor Press (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Chest Fly (Machine)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Seated Dumbbell Curl
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
6
Bicep Curl (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
1
1
20 reps
10 reps
15 reps
6 reps
-
-
-
-
2
Decline Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Incline Chest Fly (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Chest Fly (Cable)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Bicep Curl (EZ Bar)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
6
Hammer Curl
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Seated Dip (Machine)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Floor Press (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Chest Fly (Machine)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Seated Dumbbell Curl
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
6
Bicep Curl (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
1
1
20 reps
10 reps
15 reps
6 reps
-
-
-
-
2
Decline Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Incline Chest Fly (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Chest Fly (Cable)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Bicep Curl (EZ Bar)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
6
Hammer Curl
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Seated Dip (Machine)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Floor Press (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Chest Fly (Machine)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Seated Dumbbell Curl
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
6
Bicep Curl (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
1
1
20 reps
10 reps
15 reps
6 reps
-
-
-
-
2
Decline Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Incline Chest Fly (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Chest Fly (Cable)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Bicep Curl (EZ Bar)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
6
Hammer Curl
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Lat Pulldown (Close Grip)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Shrug (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Straight Arm Pulldown
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Skull Crusher (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
6
Tricep Rope Push Down (Cable)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Lat Pulldown (Single Arm)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Seated Row (Cable)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Shrug (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Tricep Rope Push Down (Cable)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
6
Skull Crusher (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Lat Pulldown (Close Grip)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Shrug (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Straight Arm Pulldown
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Skull Crusher (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
6
Tricep Rope Push Down (Cable)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Lat Pulldown (Single Arm)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Seated Row (Cable)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Shrug (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Tricep Rope Push Down (Cable)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
6
Skull Crusher (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Lat Pulldown (Close Grip)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Shrug (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Straight Arm Pulldown
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Skull Crusher (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
6
Tricep Rope Push Down (Cable)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Lat Pulldown (Single Arm)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Seated Row (Cable)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Shrug (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Tricep Rope Push Down (Cable)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
6
Skull Crusher (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Lat Pulldown (Close Grip)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Shrug (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Straight Arm Pulldown
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Skull Crusher (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
6
Tricep Rope Push Down (Cable)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Lat Pulldown (Single Arm)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Seated Row (Cable)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Shrug (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Tricep Rope Push Down (Cable)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
6
Skull Crusher (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Lat Pulldown (Close Grip)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Shrug (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Straight Arm Pulldown
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Skull Crusher (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
6
Tricep Rope Push Down (Cable)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Lat Pulldown (Single Arm)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Seated Row (Cable)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Shrug (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Tricep Rope Push Down (Cable)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
6
Skull Crusher (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Lat Pulldown (Close Grip)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Shrug (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Straight Arm Pulldown
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Skull Crusher (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
6
Tricep Rope Push Down (Cable)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Lat Pulldown (Single Arm)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Seated Row (Cable)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Shrug (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Tricep Rope Push Down (Cable)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
6
Skull Crusher (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Stiff Leg Deadlift
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Lunge (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Straight Leg Calf Raise
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2A
Leg Extension
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2B
Hamstring Curl
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Straight Leg Calf Raise
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Stiff Leg Deadlift
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Lunge (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Straight Leg Calf Raise
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2A
Leg Extension
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2B
Hamstring Curl
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Straight Leg Calf Raise
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Stiff Leg Deadlift
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Lunge (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Straight Leg Calf Raise
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2A
Leg Extension
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2B
Hamstring Curl
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Straight Leg Calf Raise
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Stiff Leg Deadlift
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Lunge (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Straight Leg Calf Raise
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2A
Leg Extension
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2B
Hamstring Curl
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Straight Leg Calf Raise
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Stiff Leg Deadlift
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Lunge (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Straight Leg Calf Raise
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2A
Leg Extension
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2B
Hamstring Curl
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Straight Leg Calf Raise
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Stiff Leg Deadlift
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Lunge (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Straight Leg Calf Raise
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2A
Leg Extension
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2B
Hamstring Curl
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Straight Leg Calf Raise
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Lateral Raise (Cable)
1
1
1
1
20 reps
10 reps
15 reps
6 reps
-
-
-
-
3
Overhead Press (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Front Raise
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Decline Crunch (Weighted)
1
100 reps
-
6
Russian Twist (Dumbbell)
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Front Raise
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Rear Delt Fly (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Abs Crunch (Weighted)
1
100 reps
-
6
Russian Twist (Dumbbell)
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Lateral Raise (Cable)
1
1
1
1
20 reps
10 reps
15 reps
6 reps
-
-
-
-
3
Overhead Press (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Front Raise
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Decline Crunch (Weighted)
1
100 reps
-
6
Russian Twist (Dumbbell)
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Front Raise
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Rear Delt Fly (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Abs Crunch (Weighted)
1
100 reps
-
6
Russian Twist (Dumbbell)
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Lateral Raise (Cable)
1
1
1
1
20 reps
10 reps
15 reps
6 reps
-
-
-
-
3
Overhead Press (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Front Raise
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Decline Crunch (Weighted)
1
100 reps
-
6
Russian Twist (Dumbbell)
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Front Raise
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Rear Delt Fly (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Abs Crunch (Weighted)
1
100 reps
-
6
Russian Twist (Dumbbell)
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Lateral Raise (Cable)
1
1
1
1
20 reps
10 reps
15 reps
6 reps
-
-
-
-
3
Overhead Press (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Front Raise
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Decline Crunch (Weighted)
1
100 reps
-
6
Russian Twist (Dumbbell)
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Front Raise
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Rear Delt Fly (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Abs Crunch (Weighted)
1
100 reps
-
6
Russian Twist (Dumbbell)
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Lateral Raise (Cable)
1
1
1
1
20 reps
10 reps
15 reps
6 reps
-
-
-
-
3
Overhead Press (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Front Raise
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Decline Crunch (Weighted)
1
100 reps
-
6
Russian Twist (Dumbbell)
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Front Raise
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Rear Delt Fly (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Abs Crunch (Weighted)
1
100 reps
-
6
Russian Twist (Dumbbell)
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Lateral Raise (Cable)
1
1
1
1
20 reps
10 reps
15 reps
6 reps
-
-
-
-
3
Overhead Press (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Front Raise
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Decline Crunch (Weighted)
1
100 reps
-
6
Russian Twist (Dumbbell)
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Front Raise
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Rear Delt Fly (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Abs Crunch (Weighted)
1
100 reps
-
6
Russian Twist (Dumbbell)
1
100 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Chest Press (Machine)1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
6 Reps
-
-
-
-
2
Seated Dip (Machine)1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
6 Reps
-
-
-
-
3
Floor Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
6 Reps
-
-
-
-
4
Chest Fly (Machine)1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
6 Reps
-
-
-
-
5
Seated Dumbbell Curl1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
6 Reps
-
-
-
-
6
Bicep Curl (Barbell)1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
6 Reps
-
-
-
-
Day 2
1
Bent Over Row (Barbell)1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
6 Reps
-
-
-
-
2
Lat Pulldown (Close Grip)1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
6 Reps
-
-
-
-
3
Shrug (Barbell)1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
6 Reps
-
-
-
-
4
Straight Arm Pulldown1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
6 Reps
-
-
-
-
5
Skull Crusher (Barbell)1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
6 Reps
-
-
-
-
6
Tricep Rope Push Down (Cable)1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
6 Reps
-
-
-
-
Day 3
1
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
6 Reps
-
-
-
-
2
Stiff Leg Deadlift1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
6 Reps
-
-
-
-
3
Lunge (Barbell)1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
6 Reps
-
-
-
-
4
Straight Leg Calf Raise1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
6 Reps
-
-
-
-
Day 4
1
Face Pull1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
6 Reps
-
-
-
-
2
Lateral Raise (Cable)1 Set
1 Set
1 Set
1 Set
20 Reps
10 Reps
15 Reps
6 Reps
-
-
-
-
3
Overhead Press (Barbell)1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
6 Reps
-
-
-
-
4
Front Raise1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
6 Reps
-
-
-
-
5
Decline Crunch (Weighted)1 Set
100 Reps
-
6
Russian Twist (Dumbbell)1 Set
100 Reps
-