Program Description
Focuses on Squat, bench, and OHP as compounds with 4 accessory MVTs a day
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedMar 29, 2024 01:02
- Last EditedAug 03, 2024 04:10
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
Bench Press (Barbell)
5
3 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
-
3
Pull-Up (Weighted)
4
8 reps
-
4
Seated Row (Machine)
4
12 reps
-
5
Chest Fly (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
-
3
Pull-Up (Weighted)
4
8 reps
-
4
Seated Row (Machine)
4
12 reps
-
5
Chest Fly (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
-
3
Pull-Up (Weighted)
4
8 reps
-
4
Seated Row (Machine)
4
12 reps
-
5
Chest Fly (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
-
3
Pull-Up (Weighted)
4
8 reps
-
4
Seated Row (Machine)
4
12 reps
-
5
Chest Fly (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
-
3
Pull-Up (Weighted)
4
8 reps
-
4
Seated Row (Machine)
4
12 reps
-
5
Chest Fly (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
-
3
Pull-Up (Weighted)
4
8 reps
-
4
Seated Row (Machine)
4
12 reps
-
5
Chest Fly (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
-
3
Pull-Up (Weighted)
4
8 reps
-
4
Seated Row (Machine)
4
12 reps
-
5
Chest Fly (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
-
3
Pull-Up (Weighted)
4
8 reps
-
4
Seated Row (Machine)
4
12 reps
-
5
Chest Fly (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
-
3
Pull-Up (Weighted)
4
8 reps
-
4
Seated Row (Machine)
4
12 reps
-
5
Chest Fly (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
-
3
Pull-Up (Weighted)
4
8 reps
-
4
Seated Row (Machine)
4
12 reps
-
5
Chest Fly (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
-
3
Pull-Up (Weighted)
4
8 reps
-
4
Seated Row (Machine)
4
12 reps
-
5
Chest Fly (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
-
3
Pull-Up (Weighted)
4
8 reps
-
4
Seated Row (Machine)
4
12 reps
-
5
Chest Fly (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
2
8-12 reps
-
-
-
2A
Bicep Curl (Dumbbell)
4
12 reps
-
3
French Press
4
12 reps
-
4
Tricep Extension (Cable)
4
15 reps
-
5
Lateral Raise (Dumbbell)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
2
8-12 reps
-
-
-
2A
Bicep Curl (Dumbbell)
4
12 reps
-
3
French Press
4
12 reps
-
4
Tricep Extension (Cable)
4
15 reps
-
5
Lateral Raise (Dumbbell)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
2
8-12 reps
-
-
-
2A
Bicep Curl (Dumbbell)
4
12 reps
-
3
French Press
4
12 reps
-
4
Tricep Extension (Cable)
4
15 reps
-
5
Lateral Raise (Dumbbell)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
2
8-12 reps
-
-
-
2A
Bicep Curl (Dumbbell)
4
12 reps
-
3
French Press
4
12 reps
-
4
Tricep Extension (Cable)
4
15 reps
-
5
Lateral Raise (Dumbbell)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
2
8-12 reps
-
-
-
2A
Bicep Curl (Dumbbell)
4
12 reps
-
3
French Press
4
12 reps
-
4
Tricep Extension (Cable)
4
15 reps
-
5
Lateral Raise (Dumbbell)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
2
8-12 reps
-
-
-
2A
Bicep Curl (Dumbbell)
4
12 reps
-
3
French Press
4
12 reps
-
4
Tricep Extension (Cable)
4
15 reps
-
5
Lateral Raise (Dumbbell)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
2
8-12 reps
-
-
-
2A
Bicep Curl (Dumbbell)
4
12 reps
-
3
French Press
4
12 reps
-
4
Tricep Extension (Cable)
4
15 reps
-
5
Lateral Raise (Dumbbell)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
2
8-12 reps
-
-
-
2A
Bicep Curl (Dumbbell)
4
12 reps
-
3
French Press
4
12 reps
-
4
Tricep Extension (Cable)
4
15 reps
-
5
Lateral Raise (Dumbbell)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
2
8-12 reps
-
-
-
2A
Bicep Curl (Dumbbell)
4
12 reps
-
3
French Press
4
12 reps
-
4
Tricep Extension (Cable)
4
15 reps
-
5
Lateral Raise (Dumbbell)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
2
8-12 reps
-
-
-
2A
Bicep Curl (Dumbbell)
4
12 reps
-
3
French Press
4
12 reps
-
4
Tricep Extension (Cable)
4
15 reps
-
5
Lateral Raise (Dumbbell)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
2
8-12 reps
-
-
-
2A
Bicep Curl (Dumbbell)
4
12 reps
-
3
French Press
4
12 reps
-
4
Tricep Extension (Cable)
4
15 reps
-
5
Lateral Raise (Dumbbell)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
2
8-12 reps
-
-
-
2A
Bicep Curl (Dumbbell)
4
12 reps
-
3
French Press
4
12 reps
-
4
Tricep Extension (Cable)
4
15 reps
-
5
Lateral Raise (Dumbbell)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2A
Leg Extension
6
12 reps
-
3
Lying Leg Curl
6
12 reps
-
4
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2A
Leg Extension
6
12 reps
-
3
Lying Leg Curl
6
12 reps
-
4
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2A
Leg Extension
6
12 reps
-
3
Lying Leg Curl
6
12 reps
-
4
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2A
Leg Extension
6
12 reps
-
3
Lying Leg Curl
6
12 reps
-
4
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2A
Leg Extension
6
12 reps
-
3
Lying Leg Curl
6
12 reps
-
4
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2A
Leg Extension
6
12 reps
-
3
Lying Leg Curl
6
12 reps
-
4
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2A
Leg Extension
6
12 reps
-
3
Lying Leg Curl
6
12 reps
-
4
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2A
Leg Extension
6
12 reps
-
3
Lying Leg Curl
6
12 reps
-
4
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2A
Leg Extension
6
12 reps
-
3
Lying Leg Curl
6
12 reps
-
4
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2A
Leg Extension
6
12 reps
-
3
Lying Leg Curl
6
12 reps
-
4
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2A
Leg Extension
6
12 reps
-
3
Lying Leg Curl
6
12 reps
-
4
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2A
Leg Extension
6
12 reps
-
3
Lying Leg Curl
6
12 reps
-
4
Standing Calf Raise
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
8 reps
-
2
Seated Row (Machine)
4
12 reps
-
3
Lat Pulldown (Single Arm)
2
1
15 reps
25 reps
-
-
4
Incline Bench Press (Barbell)
4
8 reps
-
5
Chest Fly (Cable)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
8 reps
-
2
Seated Row (Machine)
4
12 reps
-
3
Lat Pulldown (Single Arm)
2
1
15 reps
25 reps
-
-
4
Incline Bench Press (Barbell)
4
8 reps
-
5
Chest Fly (Cable)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
8 reps
-
2
Seated Row (Machine)
4
12 reps
-
3
Lat Pulldown (Single Arm)
2
1
15 reps
25 reps
-
-
4
Incline Bench Press (Barbell)
4
8 reps
-
5
Chest Fly (Cable)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
8 reps
-
2
Seated Row (Machine)
4
12 reps
-
3
Lat Pulldown (Single Arm)
2
1
15 reps
25 reps
-
-
4
Incline Bench Press (Barbell)
4
8 reps
-
5
Chest Fly (Cable)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
8 reps
-
2
Seated Row (Machine)
4
12 reps
-
3
Lat Pulldown (Single Arm)
2
1
15 reps
25 reps
-
-
4
Incline Bench Press (Barbell)
4
8 reps
-
5
Chest Fly (Cable)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
8 reps
-
2
Seated Row (Machine)
4
12 reps
-
3
Lat Pulldown (Single Arm)
2
1
15 reps
25 reps
-
-
4
Incline Bench Press (Barbell)
4
8 reps
-
5
Chest Fly (Cable)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
8 reps
-
2
Seated Row (Machine)
4
12 reps
-
3
Lat Pulldown (Single Arm)
2
1
15 reps
25 reps
-
-
4
Incline Bench Press (Barbell)
4
8 reps
-
5
Chest Fly (Cable)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
8 reps
-
2
Seated Row (Machine)
4
12 reps
-
3
Lat Pulldown (Single Arm)
2
1
15 reps
25 reps
-
-
4
Incline Bench Press (Barbell)
4
8 reps
-
5
Chest Fly (Cable)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
8 reps
-
2
Seated Row (Machine)
4
12 reps
-
3
Lat Pulldown (Single Arm)
2
1
15 reps
25 reps
-
-
4
Incline Bench Press (Barbell)
4
8 reps
-
5
Chest Fly (Cable)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
8 reps
-
2
Seated Row (Machine)
4
12 reps
-
3
Lat Pulldown (Single Arm)
2
1
15 reps
25 reps
-
-
4
Incline Bench Press (Barbell)
4
8 reps
-
5
Chest Fly (Cable)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
8 reps
-
2
Seated Row (Machine)
4
12 reps
-
3
Lat Pulldown (Single Arm)
2
1
15 reps
25 reps
-
-
4
Incline Bench Press (Barbell)
4
8 reps
-
5
Chest Fly (Cable)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
8 reps
-
2
Seated Row (Machine)
4
12 reps
-
3
Lat Pulldown (Single Arm)
2
1
15 reps
25 reps
-
-
4
Incline Bench Press (Barbell)
4
8 reps
-
5
Chest Fly (Cable)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2A
Preacher Curl (Barbell)
4
12 reps
-
3A
Bicep Curl (Dumbbell)
4
12 reps
-
4
French Press
4
12 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2A
Preacher Curl (Barbell)
4
12 reps
-
3A
Bicep Curl (Dumbbell)
4
12 reps
-
4
French Press
4
12 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2A
Preacher Curl (Barbell)
4
12 reps
-
3A
Bicep Curl (Dumbbell)
4
12 reps
-
4
French Press
4
12 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2A
Preacher Curl (Barbell)
4
12 reps
-
3A
Bicep Curl (Dumbbell)
4
12 reps
-
4
French Press
4
12 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2A
Preacher Curl (Barbell)
4
12 reps
-
3A
Bicep Curl (Dumbbell)
4
12 reps
-
4
French Press
4
12 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2A
Preacher Curl (Barbell)
4
12 reps
-
3A
Bicep Curl (Dumbbell)
4
12 reps
-
4
French Press
4
12 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2A
Preacher Curl (Barbell)
4
12 reps
-
3A
Bicep Curl (Dumbbell)
4
12 reps
-
4
French Press
4
12 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2A
Preacher Curl (Barbell)
4
12 reps
-
3A
Bicep Curl (Dumbbell)
4
12 reps
-
4
French Press
4
12 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2A
Preacher Curl (Barbell)
4
12 reps
-
3A
Bicep Curl (Dumbbell)
4
12 reps
-
4
French Press
4
12 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2A
Preacher Curl (Barbell)
4
12 reps
-
3A
Bicep Curl (Dumbbell)
4
12 reps
-
4
French Press
4
12 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2A
Preacher Curl (Barbell)
4
12 reps
-
3A
Bicep Curl (Dumbbell)
4
12 reps
-
4
French Press
4
12 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2A
Preacher Curl (Barbell)
4
12 reps
-
3A
Bicep Curl (Dumbbell)
4
12 reps
-
4
French Press
4
12 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2A
Leg Extension
6
12 reps
-
3
Lying Leg Curl
6
12 reps
-
4
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2A
Leg Extension
6
12 reps
-
3
Lying Leg Curl
6
12 reps
-
4
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2A
Leg Extension
6
12 reps
-
3
Lying Leg Curl
6
12 reps
-
4
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2A
Leg Extension
6
12 reps
-
3
Lying Leg Curl
6
12 reps
-
4
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2A
Leg Extension
6
12 reps
-
3
Lying Leg Curl
6
12 reps
-
4
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2A
Leg Extension
6
12 reps
-
3
Lying Leg Curl
6
12 reps
-
4
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2A
Leg Extension
6
12 reps
-
3
Lying Leg Curl
6
12 reps
-
4
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2A
Leg Extension
6
12 reps
-
3
Lying Leg Curl
6
12 reps
-
4
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2A
Leg Extension
6
12 reps
-
3
Lying Leg Curl
6
12 reps
-
4
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2A
Leg Extension
6
12 reps
-
3
Lying Leg Curl
6
12 reps
-
4
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2A
Leg Extension
6
12 reps
-
3
Lying Leg Curl
6
12 reps
-
4
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2A
Leg Extension
6
12 reps
-
3
Lying Leg Curl
6
12 reps
-
4
Standing Calf Raise
4
20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)5 Sets
3 Reps
@8
2
Incline Chest Press (Machine)4 Sets
8 Reps
-
3
Pull-Up (Weighted)4 Sets
8 Reps
-
4
Seated Row (Machine)4 Sets
12 Reps
-
5
Chest Fly (Cable)3 Sets
15 Reps
-
Day 2
1
Preacher Curl (Barbell)4 Sets
2 Sets
8-12 Reps
-
-
-
2A
Bicep Curl (Dumbbell)4 Sets
12 Reps
-
3
French Press4 Sets
12 Reps
-
4
Tricep Extension (Cable)4 Sets
15 Reps
-
5
Lateral Raise (Dumbbell)5 Sets
15 Reps
-
Day 3
1
Squat (Barbell)5 Sets
3 Reps
-
2A
Leg Extension6 Sets
12 Reps
-
3
Lying Leg Curl6 Sets
12 Reps
-
4
Standing Calf Raise4 Sets
20 Reps
-
Day 4
1
Pull-Up (Weighted)5 Sets
8 Reps
-
2
Seated Row (Machine)4 Sets
12 Reps
-
3
Lat Pulldown (Single Arm)2 Sets
1 Set
15 Reps
25 Reps
-
-
4
Incline Bench Press (Barbell)4 Sets
8 Reps
-
5
Chest Fly (Cable)4 Sets
15 Reps
-
Day 5
1
Overhead Press (Barbell)5 Sets
3 Reps
-
2A
Preacher Curl (Barbell)4 Sets
12 Reps
-
3A
Bicep Curl (Dumbbell)4 Sets
12 Reps
-
4
French Press4 Sets
12 Reps
-
5
Tricep Pushdown (Cable)4 Sets
15 Reps
-
Day 6
1
Squat (Barbell)5 Sets
3 Reps
-
2A
Leg Extension6 Sets
12 Reps
-
3
Lying Leg Curl6 Sets
12 Reps
-
4
Standing Calf Raise4 Sets
20 Reps
-