Program Description
Get beasty
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting, Powerbuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedApr 25, 2024 02:58
- Last EditedJun 18, 2025 08:05

Summary
Unleash your inner beast with this intense 12-week program designed for serious lifters. Committing to six days a week, you'll tackle a variety of exercises targeting arms and shoulders, including Hammer Curls, Lateral Raises, and Overhead Presses. Each workout is crafted to maximize strength and muscle growth, utilizing dumbbells and cables to sculpt your upper body. Get ready to push your limits and redefine your physique in just three months!
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
Hammer Curl
3
10 reps
75%
2
Bicep Curl (Dumbbell)
3
10 reps
75%
3
Lateral Raise (Dumbbell)
3
10 reps
75%
4
Tricep Pushdown (Cable)
3
10 reps
75%
5
Overhead Press (Barbell)
3
10 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
75%
2
Bicep Curl (Dumbbell)
3
10 reps
75%
3
Lateral Raise (Dumbbell)
3
10 reps
75%
4
Tricep Pushdown (Cable)
3
10 reps
75%
5
Overhead Press (Barbell)
3
10 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
75%
2
Bicep Curl (Dumbbell)
3
10 reps
75%
3
Lateral Raise (Dumbbell)
3
10 reps
75%
4
Tricep Pushdown (Cable)
3
10 reps
75%
5
Overhead Press (Barbell)
3
10 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
75%
2
Bicep Curl (Dumbbell)
3
10 reps
75%
3
Lateral Raise (Dumbbell)
3
10 reps
75%
4
Tricep Pushdown (Cable)
3
10 reps
75%
5
Overhead Press (Barbell)
3
10 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
75%
2
Bicep Curl (Dumbbell)
3
10 reps
75%
3
Lateral Raise (Dumbbell)
3
10 reps
75%
4
Tricep Pushdown (Cable)
3
10 reps
75%
5
Overhead Press (Barbell)
3
10 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
75%
2
Bicep Curl (Dumbbell)
3
10 reps
75%
3
Lateral Raise (Dumbbell)
3
10 reps
75%
4
Tricep Pushdown (Cable)
3
10 reps
75%
5
Overhead Press (Barbell)
3
10 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
75%
2
Bicep Curl (Dumbbell)
3
10 reps
75%
3
Lateral Raise (Dumbbell)
3
10 reps
75%
4
Tricep Pushdown (Cable)
3
10 reps
75%
5
Overhead Press (Barbell)
3
10 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
75%
2
Bicep Curl (Dumbbell)
3
10 reps
75%
3
Lateral Raise (Dumbbell)
3
10 reps
75%
4
Tricep Pushdown (Cable)
3
10 reps
75%
5
Overhead Press (Barbell)
3
10 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
75%
2
Bicep Curl (Dumbbell)
3
10 reps
75%
3
Lateral Raise (Dumbbell)
3
10 reps
75%
4
Tricep Pushdown (Cable)
3
10 reps
75%
5
Overhead Press (Barbell)
3
10 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
75%
2
Bicep Curl (Dumbbell)
3
10 reps
75%
3
Lateral Raise (Dumbbell)
3
10 reps
75%
4
Tricep Pushdown (Cable)
3
10 reps
75%
5
Overhead Press (Barbell)
3
10 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
75%
2
Bicep Curl (Dumbbell)
3
10 reps
75%
3
Lateral Raise (Dumbbell)
3
10 reps
75%
4
Tricep Pushdown (Cable)
3
10 reps
75%
5
Overhead Press (Barbell)
3
10 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
75%
2
Bicep Curl (Dumbbell)
3
10 reps
75%
3
Lateral Raise (Dumbbell)
3
10 reps
75%
4
Tricep Pushdown (Cable)
3
10 reps
75%
5
Overhead Press (Barbell)
3
10 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Hamstring Curl
3
10 reps
75%
3
Leg Press (45 Degrees)
3
10 reps
75%
4
Leg Extension
3
10 reps
75%
5
Lying Leg Curl
3
10 reps
75%
6
Standing Calf Raise
3
10 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Hamstring Curl
3
10 reps
75%
3
Leg Press (45 Degrees)
3
10 reps
75%
4
Leg Extension
3
10 reps
75%
5
Lying Leg Curl
3
10 reps
75%
6
Standing Calf Raise
3
10 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Hamstring Curl
3
10 reps
75%
3
Leg Press (45 Degrees)
3
10 reps
75%
4
Leg Extension
3
10 reps
75%
5
Lying Leg Curl
3
10 reps
75%
6
Standing Calf Raise
3
10 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Hamstring Curl
3
10 reps
75%
3
Leg Press (45 Degrees)
3
10 reps
75%
4
Leg Extension
3
10 reps
75%
5
Lying Leg Curl
3
10 reps
75%
6
Standing Calf Raise
3
10 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Hamstring Curl
3
10 reps
75%
3
Leg Press (45 Degrees)
3
10 reps
75%
4
Leg Extension
3
10 reps
75%
5
Lying Leg Curl
3
10 reps
75%
6
Standing Calf Raise
3
10 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Hamstring Curl
3
10 reps
75%
3
Leg Press (45 Degrees)
3
10 reps
75%
4
Leg Extension
3
10 reps
75%
5
Lying Leg Curl
3
10 reps
75%
6
Standing Calf Raise
3
10 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Hamstring Curl
3
10 reps
75%
3
Leg Press (45 Degrees)
3
10 reps
75%
4
Leg Extension
3
10 reps
75%
5
Lying Leg Curl
3
10 reps
75%
6
Standing Calf Raise
3
10 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Hamstring Curl
3
10 reps
75%
3
Leg Press (45 Degrees)
3
10 reps
75%
4
Leg Extension
3
10 reps
75%
5
Lying Leg Curl
3
10 reps
75%
6
Standing Calf Raise
3
10 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Hamstring Curl
3
10 reps
75%
3
Leg Press (45 Degrees)
3
10 reps
75%
4
Leg Extension
3
10 reps
75%
5
Lying Leg Curl
3
10 reps
75%
6
Standing Calf Raise
3
10 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Hamstring Curl
3
10 reps
75%
3
Leg Press (45 Degrees)
3
10 reps
75%
4
Leg Extension
3
10 reps
75%
5
Lying Leg Curl
3
10 reps
75%
6
Standing Calf Raise
3
10 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Hamstring Curl
3
10 reps
75%
3
Leg Press (45 Degrees)
3
10 reps
75%
4
Leg Extension
3
10 reps
75%
5
Lying Leg Curl
3
10 reps
75%
6
Standing Calf Raise
3
10 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Hamstring Curl
3
10 reps
75%
3
Leg Press (45 Degrees)
3
10 reps
75%
4
Leg Extension
3
10 reps
75%
5
Lying Leg Curl
3
10 reps
75%
6
Standing Calf Raise
3
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
75%
3
Chest Fly (Machine)
3
10 reps
75%
4
Lat Pulldown
3
10 reps
75%
5
Seated Row (Cable)
3
10 reps
75%
6
Face Pull
3
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
75%
3
Chest Fly (Machine)
3
10 reps
75%
4
Lat Pulldown
3
10 reps
75%
5
Seated Row (Cable)
3
10 reps
75%
6
Face Pull
3
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
75%
3
Chest Fly (Machine)
3
10 reps
75%
4
Lat Pulldown
3
10 reps
75%
5
Seated Row (Cable)
3
10 reps
75%
6
Face Pull
3
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
75%
3
Chest Fly (Machine)
3
10 reps
75%
4
Lat Pulldown
3
10 reps
75%
5
Seated Row (Cable)
3
10 reps
75%
6
Face Pull
3
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
75%
3
Chest Fly (Machine)
3
10 reps
75%
4
Lat Pulldown
3
10 reps
75%
5
Seated Row (Cable)
3
10 reps
75%
6
Face Pull
3
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
75%
3
Chest Fly (Machine)
3
10 reps
75%
4
Lat Pulldown
3
10 reps
75%
5
Seated Row (Cable)
3
10 reps
75%
6
Face Pull
3
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
75%
3
Chest Fly (Machine)
3
10 reps
75%
4
Lat Pulldown
3
10 reps
75%
5
Seated Row (Cable)
3
10 reps
75%
6
Face Pull
3
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
75%
3
Chest Fly (Machine)
3
10 reps
75%
4
Lat Pulldown
3
10 reps
75%
5
Seated Row (Cable)
3
10 reps
75%
6
Face Pull
3
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
75%
3
Chest Fly (Machine)
3
10 reps
75%
4
Lat Pulldown
3
10 reps
75%
5
Seated Row (Cable)
3
10 reps
75%
6
Face Pull
3
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
75%
3
Chest Fly (Machine)
3
10 reps
75%
4
Lat Pulldown
3
10 reps
75%
5
Seated Row (Cable)
3
10 reps
75%
6
Face Pull
3
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
75%
3
Chest Fly (Machine)
3
10 reps
75%
4
Lat Pulldown
3
10 reps
75%
5
Seated Row (Cable)
3
10 reps
75%
6
Face Pull
3
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
75%
3
Chest Fly (Machine)
3
10 reps
75%
4
Lat Pulldown
3
10 reps
75%
5
Seated Row (Cable)
3
10 reps
75%
6
Face Pull
3
10 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
75%
2
Bicep Curl (Dumbbell)
3
10 reps
75%
3
Lateral Raise (Dumbbell)
3
10 reps
75%
4
Tricep Pushdown (Cable)
3
10 reps
75%
5
Overhead Press (Barbell)
3
10 reps
7%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
75%
2
Bicep Curl (Dumbbell)
3
10 reps
75%
3
Lateral Raise (Dumbbell)
3
10 reps
75%
4
Tricep Pushdown (Cable)
3
10 reps
75%
5
Overhead Press (Barbell)
3
10 reps
7%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
75%
2
Bicep Curl (Dumbbell)
3
10 reps
75%
3
Lateral Raise (Dumbbell)
3
10 reps
75%
4
Tricep Pushdown (Cable)
3
10 reps
75%
5
Overhead Press (Barbell)
3
10 reps
7%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
75%
2
Bicep Curl (Dumbbell)
3
10 reps
75%
3
Lateral Raise (Dumbbell)
3
10 reps
75%
4
Tricep Pushdown (Cable)
3
10 reps
75%
5
Overhead Press (Barbell)
3
10 reps
7%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
75%
2
Bicep Curl (Dumbbell)
3
10 reps
75%
3
Lateral Raise (Dumbbell)
3
10 reps
75%
4
Tricep Pushdown (Cable)
3
10 reps
75%
5
Overhead Press (Barbell)
3
10 reps
7%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
75%
2
Bicep Curl (Dumbbell)
3
10 reps
75%
3
Lateral Raise (Dumbbell)
3
10 reps
75%
4
Tricep Pushdown (Cable)
3
10 reps
75%
5
Overhead Press (Barbell)
3
10 reps
7%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
75%
2
Bicep Curl (Dumbbell)
3
10 reps
75%
3
Lateral Raise (Dumbbell)
3
10 reps
75%
4
Tricep Pushdown (Cable)
3
10 reps
75%
5
Overhead Press (Barbell)
3
10 reps
7%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
75%
2
Bicep Curl (Dumbbell)
3
10 reps
75%
3
Lateral Raise (Dumbbell)
3
10 reps
75%
4
Tricep Pushdown (Cable)
3
10 reps
75%
5
Overhead Press (Barbell)
3
10 reps
7%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
75%
2
Bicep Curl (Dumbbell)
3
10 reps
75%
3
Lateral Raise (Dumbbell)
3
10 reps
75%
4
Tricep Pushdown (Cable)
3
10 reps
75%
5
Overhead Press (Barbell)
3
10 reps
7%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
75%
2
Bicep Curl (Dumbbell)
3
10 reps
75%
3
Lateral Raise (Dumbbell)
3
10 reps
75%
4
Tricep Pushdown (Cable)
3
10 reps
75%
5
Overhead Press (Barbell)
3
10 reps
7%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
75%
2
Bicep Curl (Dumbbell)
3
10 reps
75%
3
Lateral Raise (Dumbbell)
3
10 reps
75%
4
Tricep Pushdown (Cable)
3
10 reps
75%
5
Overhead Press (Barbell)
3
10 reps
7%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
75%
2
Bicep Curl (Dumbbell)
3
10 reps
75%
3
Lateral Raise (Dumbbell)
3
10 reps
75%
4
Tricep Pushdown (Cable)
3
10 reps
75%
5
Overhead Press (Barbell)
3
10 reps
7%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Hamstring Curl
3
10 reps
75%
3
Leg Press (45 Degrees)
3
10 reps
75%
4
Leg Extension
3
10 reps
75%
5
Lying Leg Curl
3
10 reps
75%
6
Standing Calf Raise
3
10 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Hamstring Curl
3
10 reps
75%
3
Leg Press (45 Degrees)
3
10 reps
75%
4
Leg Extension
3
10 reps
75%
5
Lying Leg Curl
3
10 reps
75%
6
Standing Calf Raise
3
10 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Hamstring Curl
3
10 reps
75%
3
Leg Press (45 Degrees)
3
10 reps
75%
4
Leg Extension
3
10 reps
75%
5
Lying Leg Curl
3
10 reps
75%
6
Standing Calf Raise
3
10 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Hamstring Curl
3
10 reps
75%
3
Leg Press (45 Degrees)
3
10 reps
75%
4
Leg Extension
3
10 reps
75%
5
Lying Leg Curl
3
10 reps
75%
6
Standing Calf Raise
3
10 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Hamstring Curl
3
10 reps
75%
3
Leg Press (45 Degrees)
3
10 reps
75%
4
Leg Extension
3
10 reps
75%
5
Lying Leg Curl
3
10 reps
75%
6
Standing Calf Raise
3
10 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Hamstring Curl
3
10 reps
75%
3
Leg Press (45 Degrees)
3
10 reps
75%
4
Leg Extension
3
10 reps
75%
5
Lying Leg Curl
3
10 reps
75%
6
Standing Calf Raise
3
10 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Hamstring Curl
3
10 reps
75%
3
Leg Press (45 Degrees)
3
10 reps
75%
4
Leg Extension
3
10 reps
75%
5
Lying Leg Curl
3
10 reps
75%
6
Standing Calf Raise
3
10 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Hamstring Curl
3
10 reps
75%
3
Leg Press (45 Degrees)
3
10 reps
75%
4
Leg Extension
3
10 reps
75%
5
Lying Leg Curl
3
10 reps
75%
6
Standing Calf Raise
3
10 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Hamstring Curl
3
10 reps
75%
3
Leg Press (45 Degrees)
3
10 reps
75%
4
Leg Extension
3
10 reps
75%
5
Lying Leg Curl
3
10 reps
75%
6
Standing Calf Raise
3
10 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Hamstring Curl
3
10 reps
75%
3
Leg Press (45 Degrees)
3
10 reps
75%
4
Leg Extension
3
10 reps
75%
5
Lying Leg Curl
3
10 reps
75%
6
Standing Calf Raise
3
10 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Hamstring Curl
3
10 reps
75%
3
Leg Press (45 Degrees)
3
10 reps
75%
4
Leg Extension
3
10 reps
75%
5
Lying Leg Curl
3
10 reps
75%
6
Standing Calf Raise
3
10 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Hamstring Curl
3
10 reps
75%
3
Leg Press (45 Degrees)
3
10 reps
75%
4
Leg Extension
3
10 reps
75%
5
Lying Leg Curl
3
10 reps
75%
6
Standing Calf Raise
3
10 reps
75%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
75%
3
Chest Fly (Machine)
3
10 reps
75%
4
Lat Pulldown
3
10 reps
75%
5
Seated Row (Cable)
3
10 reps
75%
6
Face Pull
3
10 reps
75%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
75%
3
Chest Fly (Machine)
3
10 reps
75%
4
Lat Pulldown
3
10 reps
75%
5
Seated Row (Cable)
3
10 reps
75%
6
Face Pull
3
10 reps
75%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
75%
3
Chest Fly (Machine)
3
10 reps
75%
4
Lat Pulldown
3
10 reps
75%
5
Seated Row (Cable)
3
10 reps
75%
6
Face Pull
3
10 reps
75%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
75%
3
Chest Fly (Machine)
3
10 reps
75%
4
Lat Pulldown
3
10 reps
75%
5
Seated Row (Cable)
3
10 reps
75%
6
Face Pull
3
10 reps
75%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
75%
3
Chest Fly (Machine)
3
10 reps
75%
4
Lat Pulldown
3
10 reps
75%
5
Seated Row (Cable)
3
10 reps
75%
6
Face Pull
3
10 reps
75%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
75%
3
Chest Fly (Machine)
3
10 reps
75%
4
Lat Pulldown
3
10 reps
75%
5
Seated Row (Cable)
3
10 reps
75%
6
Face Pull
3
10 reps
75%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
75%
3
Chest Fly (Machine)
3
10 reps
75%
4
Lat Pulldown
3
10 reps
75%
5
Seated Row (Cable)
3
10 reps
75%
6
Face Pull
3
10 reps
75%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
75%
3
Chest Fly (Machine)
3
10 reps
75%
4
Lat Pulldown
3
10 reps
75%
5
Seated Row (Cable)
3
10 reps
75%
6
Face Pull
3
10 reps
75%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
75%
3
Chest Fly (Machine)
3
10 reps
75%
4
Lat Pulldown
3
10 reps
75%
5
Seated Row (Cable)
3
10 reps
75%
6
Face Pull
3
10 reps
75%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
75%
3
Chest Fly (Machine)
3
10 reps
75%
4
Lat Pulldown
3
10 reps
75%
5
Seated Row (Cable)
3
10 reps
75%
6
Face Pull
3
10 reps
75%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
75%
3
Chest Fly (Machine)
3
10 reps
75%
4
Lat Pulldown
3
10 reps
75%
5
Seated Row (Cable)
3
10 reps
75%
6
Face Pull
3
10 reps
75%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
75%
3
Chest Fly (Machine)
3
10 reps
75%
4
Lat Pulldown
3
10 reps
75%
5
Seated Row (Cable)
3
10 reps
75%
6
Face Pull
3
10 reps
75%
Week 1
1 / 12 Weeks
Day 4
1
Hammer Curl3 Sets
10 Reps
75%
2
Bicep Curl (Dumbbell)3 Sets
10 Reps
75%
3
Lateral Raise (Dumbbell)3 Sets
10 Reps
75%
4
Tricep Pushdown (Cable)3 Sets
10 Reps
75%
5
Overhead Press (Barbell)3 Sets
10 Reps
7%
Day 1
1
Hammer Curl3 Sets
10 Reps
75%
2
Bicep Curl (Dumbbell)3 Sets
10 Reps
75%
3
Lateral Raise (Dumbbell)3 Sets
10 Reps
75%
4
Tricep Pushdown (Cable)3 Sets
10 Reps
75%
5
Overhead Press (Barbell)3 Sets
10 Reps
75%
Day 2
1
Squat (Barbell)3 Sets
10 Reps
75%
2
Hamstring Curl3 Sets
10 Reps
75%
3
Leg Press (45 Degrees)3 Sets
10 Reps
75%
4
Leg Extension3 Sets
10 Reps
75%
5
Lying Leg Curl3 Sets
10 Reps
75%
6
Standing Calf Raise3 Sets
10 Reps
75%
Day 5
1
Squat (Barbell)3 Sets
10 Reps
75%
2
Hamstring Curl3 Sets
10 Reps
75%
3
Leg Press (45 Degrees)3 Sets
10 Reps
75%
4
Leg Extension3 Sets
10 Reps
75%
5
Lying Leg Curl3 Sets
10 Reps
75%
6
Standing Calf Raise3 Sets
10 Reps
75%
Day 3
1
Bench Press (Barbell)3 Sets
10 Reps
75%
2
Incline Bench Press (Dumbbell)3 Sets
10 Reps
75%
3
Chest Fly (Machine)3 Sets
10 Reps
75%
4
Lat Pulldown3 Sets
10 Reps
75%
5
Seated Row (Cable)3 Sets
10 Reps
75%
6
Face Pull3 Sets
10 Reps
75%
Day 6
1
Bench Press (Barbell)3 Sets
10 Reps
75%
2
Incline Bench Press (Dumbbell)3 Sets
10 Reps
75%
3
Chest Fly (Machine)3 Sets
10 Reps
75%
4
Lat Pulldown3 Sets
10 Reps
75%
5
Seated Row (Cable)3 Sets
10 Reps
75%
6
Face Pull3 Sets
10 Reps
75%