4.0
(1 rating)
Program Description
Big dick…no bitches
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout120 minutes
- CreatedMay 08, 2024 06:17
- Last EditedJun 18, 2025 08:22

Summary
Unleash your potential with the "Big Titty Booty Lumps" program, a comprehensive 12-week journey designed to sculpt and define your upper body and glutes. Committing to six days a week, you'll engage in targeted workouts that focus on building strength and enhancing muscle tone through a mix of dumbbell, cable, and machine exercises. Each session is crafted to challenge you while ensuring proper form and technique, maximizing your results. Get ready to transform your physique and boost your confidence with every rep!
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 Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Kickback
3
-
6
Tricep Extension (Cable)
3
-
7
Concentrated Tricep Cable Overhead
3
-
8
Seated Shoulder Press (Dumbbell)
3
-
9
Face Pull
3
-
10
Side Lateral Raise Cable
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Kickback
3
-
6
Tricep Extension (Cable)
3
-
7
Concentrated Tricep Cable Overhead
3
-
8
Seated Shoulder Press (Dumbbell)
3
-
9
Face Pull
3
-
10
Side Lateral Raise Cable
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Kickback
3
-
6
Tricep Extension (Cable)
3
-
7
Concentrated Tricep Cable Overhead
3
-
8
Seated Shoulder Press (Dumbbell)
3
-
9
Face Pull
3
-
10
Side Lateral Raise Cable
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Kickback
3
-
6
Tricep Extension (Cable)
3
-
7
Concentrated Tricep Cable Overhead
3
-
8
Seated Shoulder Press (Dumbbell)
3
-
9
Face Pull
3
-
10
Side Lateral Raise Cable
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Kickback
3
-
6
Tricep Extension (Cable)
3
-
7
Concentrated Tricep Cable Overhead
3
-
8
Seated Shoulder Press (Dumbbell)
3
-
9
Face Pull
3
-
10
Side Lateral Raise Cable
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Kickback
3
-
6
Tricep Extension (Cable)
3
-
7
Concentrated Tricep Cable Overhead
3
-
8
Seated Shoulder Press (Dumbbell)
3
-
9
Face Pull
3
-
10
Side Lateral Raise Cable
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Kickback
3
-
6
Tricep Extension (Cable)
3
-
7
Concentrated Tricep Cable Overhead
3
-
8
Seated Shoulder Press (Dumbbell)
3
-
9
Face Pull
3
-
10
Side Lateral Raise Cable
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Kickback
3
-
6
Tricep Extension (Cable)
3
-
7
Concentrated Tricep Cable Overhead
3
-
8
Seated Shoulder Press (Dumbbell)
3
-
9
Face Pull
3
-
10
Side Lateral Raise Cable
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Kickback
3
-
6
Tricep Extension (Cable)
3
-
7
Concentrated Tricep Cable Overhead
3
-
8
Seated Shoulder Press (Dumbbell)
3
-
9
Face Pull
3
-
10
Side Lateral Raise Cable
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Kickback
3
-
6
Tricep Extension (Cable)
3
-
7
Concentrated Tricep Cable Overhead
3
-
8
Seated Shoulder Press (Dumbbell)
3
-
9
Face Pull
3
-
10
Side Lateral Raise Cable
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Kickback
3
-
6
Tricep Extension (Cable)
3
-
7
Concentrated Tricep Cable Overhead
3
-
8
Seated Shoulder Press (Dumbbell)
3
-
9
Face Pull
3
-
10
Side Lateral Raise Cable
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Kickback
3
-
6
Tricep Extension (Cable)
3
-
7
Concentrated Tricep Cable Overhead
3
-
8
Seated Shoulder Press (Dumbbell)
3
-
9
Face Pull
3
-
10
Side Lateral Raise Cable
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown
3
-
3
Bent Over Row (Barbell)
3
-
4
Preacher Curl (Barbell)
4
-
5
Concentration Curl
3
-
6
Hammer Curl
3
-
7
Wrist Curls
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown
3
-
3
Bent Over Row (Barbell)
3
-
4
Preacher Curl (Barbell)
4
-
5
Concentration Curl
3
-
6
Hammer Curl
3
-
7
Wrist Curls
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown
3
-
3
Bent Over Row (Barbell)
3
-
4
Preacher Curl (Barbell)
4
-
5
Concentration Curl
3
-
6
Hammer Curl
3
-
7
Wrist Curls
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown
3
-
3
Bent Over Row (Barbell)
3
-
4
Preacher Curl (Barbell)
4
-
5
Concentration Curl
3
-
6
Hammer Curl
3
-
7
Wrist Curls
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown
3
-
3
Bent Over Row (Barbell)
3
-
4
Preacher Curl (Barbell)
4
-
5
Concentration Curl
3
-
6
Hammer Curl
3
-
7
Wrist Curls
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown
3
-
3
Bent Over Row (Barbell)
3
-
4
Preacher Curl (Barbell)
4
-
5
Concentration Curl
3
-
6
Hammer Curl
3
-
7
Wrist Curls
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown
3
-
3
Bent Over Row (Barbell)
3
-
4
Preacher Curl (Barbell)
4
-
5
Concentration Curl
3
-
6
Hammer Curl
3
-
7
Wrist Curls
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown
3
-
3
Bent Over Row (Barbell)
3
-
4
Preacher Curl (Barbell)
4
-
5
Concentration Curl
3
-
6
Hammer Curl
3
-
7
Wrist Curls
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown
3
-
3
Bent Over Row (Barbell)
3
-
4
Preacher Curl (Barbell)
4
-
5
Concentration Curl
3
-
6
Hammer Curl
3
-
7
Wrist Curls
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown
3
-
3
Bent Over Row (Barbell)
3
-
4
Preacher Curl (Barbell)
4
-
5
Concentration Curl
3
-
6
Hammer Curl
3
-
7
Wrist Curls
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown
3
-
3
Bent Over Row (Barbell)
3
-
4
Preacher Curl (Barbell)
4
-
5
Concentration Curl
3
-
6
Hammer Curl
3
-
7
Wrist Curls
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown
3
-
3
Bent Over Row (Barbell)
3
-
4
Preacher Curl (Barbell)
4
-
5
Concentration Curl
3
-
6
Hammer Curl
3
-
7
Wrist Curls
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Box Jump
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Plank
3
-
7
Decline Crunch
3
-
8
Oblique Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Box Jump
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Plank
3
-
7
Decline Crunch
3
-
8
Oblique Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Box Jump
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Plank
3
-
7
Decline Crunch
3
-
8
Oblique Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Box Jump
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Plank
3
-
7
Decline Crunch
3
-
8
Oblique Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Box Jump
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Plank
3
-
7
Decline Crunch
3
-
8
Oblique Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Box Jump
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Plank
3
-
7
Decline Crunch
3
-
8
Oblique Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Box Jump
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Plank
3
-
7
Decline Crunch
3
-
8
Oblique Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Box Jump
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Plank
3
-
7
Decline Crunch
3
-
8
Oblique Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Box Jump
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Plank
3
-
7
Decline Crunch
3
-
8
Oblique Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Box Jump
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Plank
3
-
7
Decline Crunch
3
-
8
Oblique Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Box Jump
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Plank
3
-
7
Decline Crunch
3
-
8
Oblique Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Box Jump
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Plank
3
-
7
Decline Crunch
3
-
8
Oblique Crunch
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Landmine Press
3
-
5
Tricep Kickback
3
-
6
Skull Crusher
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Dip (Assisted)
3
-
9
Landmine Press
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Landmine Press
3
-
5
Tricep Kickback
3
-
6
Skull Crusher
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Dip (Assisted)
3
-
9
Landmine Press
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Landmine Press
3
-
5
Tricep Kickback
3
-
6
Skull Crusher
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Dip (Assisted)
3
-
9
Landmine Press
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Landmine Press
3
-
5
Tricep Kickback
3
-
6
Skull Crusher
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Dip (Assisted)
3
-
9
Landmine Press
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Landmine Press
3
-
5
Tricep Kickback
3
-
6
Skull Crusher
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Dip (Assisted)
3
-
9
Landmine Press
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Landmine Press
3
-
5
Tricep Kickback
3
-
6
Skull Crusher
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Dip (Assisted)
3
-
9
Landmine Press
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Landmine Press
3
-
5
Tricep Kickback
3
-
6
Skull Crusher
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Dip (Assisted)
3
-
9
Landmine Press
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Landmine Press
3
-
5
Tricep Kickback
3
-
6
Skull Crusher
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Dip (Assisted)
3
-
9
Landmine Press
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Landmine Press
3
-
5
Tricep Kickback
3
-
6
Skull Crusher
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Dip (Assisted)
3
-
9
Landmine Press
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Landmine Press
3
-
5
Tricep Kickback
3
-
6
Skull Crusher
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Dip (Assisted)
3
-
9
Landmine Press
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Landmine Press
3
-
5
Tricep Kickback
3
-
6
Skull Crusher
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Dip (Assisted)
3
-
9
Landmine Press
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Landmine Press
3
-
5
Tricep Kickback
3
-
6
Skull Crusher
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Dip (Assisted)
3
-
9
Landmine Press
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Lat Pulldown (Single Arm)
3
-
4
Bent Over Row (Barbell)
3
-
5
Preacher Curl (Barbell)
3
-
6
Concentration Curl
3
-
7
Hammer Curl
3
-
8
Wrist Curls
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Lat Pulldown (Single Arm)
3
-
4
Bent Over Row (Barbell)
3
-
5
Preacher Curl (Barbell)
3
-
6
Concentration Curl
3
-
7
Hammer Curl
3
-
8
Wrist Curls
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Lat Pulldown (Single Arm)
3
-
4
Bent Over Row (Barbell)
3
-
5
Preacher Curl (Barbell)
3
-
6
Concentration Curl
3
-
7
Hammer Curl
3
-
8
Wrist Curls
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Lat Pulldown (Single Arm)
3
-
4
Bent Over Row (Barbell)
3
-
5
Preacher Curl (Barbell)
3
-
6
Concentration Curl
3
-
7
Hammer Curl
3
-
8
Wrist Curls
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Lat Pulldown (Single Arm)
3
-
4
Bent Over Row (Barbell)
3
-
5
Preacher Curl (Barbell)
3
-
6
Concentration Curl
3
-
7
Hammer Curl
3
-
8
Wrist Curls
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Lat Pulldown (Single Arm)
3
-
4
Bent Over Row (Barbell)
3
-
5
Preacher Curl (Barbell)
3
-
6
Concentration Curl
3
-
7
Hammer Curl
3
-
8
Wrist Curls
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Lat Pulldown (Single Arm)
3
-
4
Bent Over Row (Barbell)
3
-
5
Preacher Curl (Barbell)
3
-
6
Concentration Curl
3
-
7
Hammer Curl
3
-
8
Wrist Curls
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Lat Pulldown (Single Arm)
3
-
4
Bent Over Row (Barbell)
3
-
5
Preacher Curl (Barbell)
3
-
6
Concentration Curl
3
-
7
Hammer Curl
3
-
8
Wrist Curls
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Lat Pulldown (Single Arm)
3
-
4
Bent Over Row (Barbell)
3
-
5
Preacher Curl (Barbell)
3
-
6
Concentration Curl
3
-
7
Hammer Curl
3
-
8
Wrist Curls
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Lat Pulldown (Single Arm)
3
-
4
Bent Over Row (Barbell)
3
-
5
Preacher Curl (Barbell)
3
-
6
Concentration Curl
3
-
7
Hammer Curl
3
-
8
Wrist Curls
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Lat Pulldown (Single Arm)
3
-
4
Bent Over Row (Barbell)
3
-
5
Preacher Curl (Barbell)
3
-
6
Concentration Curl
3
-
7
Hammer Curl
3
-
8
Wrist Curls
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Lat Pulldown (Single Arm)
3
-
4
Bent Over Row (Barbell)
3
-
5
Preacher Curl (Barbell)
3
-
6
Concentration Curl
3
-
7
Hammer Curl
3
-
8
Wrist Curls
6
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
-
2
Squat (Barbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Hip Abductor (Machine)
3
-
5
Hip Adductor (Machine)
3
-
6
Overhead Press (Barbell)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Front Raise
3
-
9
Face Pull
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
-
2
Squat (Barbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Hip Abductor (Machine)
3
-
5
Hip Adductor (Machine)
3
-
6
Overhead Press (Barbell)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Front Raise
3
-
9
Face Pull
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
-
2
Squat (Barbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Hip Abductor (Machine)
3
-
5
Hip Adductor (Machine)
3
-
6
Overhead Press (Barbell)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Front Raise
3
-
9
Face Pull
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
-
2
Squat (Barbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Hip Abductor (Machine)
3
-
5
Hip Adductor (Machine)
3
-
6
Overhead Press (Barbell)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Front Raise
3
-
9
Face Pull
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
-
2
Squat (Barbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Hip Abductor (Machine)
3
-
5
Hip Adductor (Machine)
3
-
6
Overhead Press (Barbell)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Front Raise
3
-
9
Face Pull
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
-
2
Squat (Barbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Hip Abductor (Machine)
3
-
5
Hip Adductor (Machine)
3
-
6
Overhead Press (Barbell)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Front Raise
3
-
9
Face Pull
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
-
2
Squat (Barbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Hip Abductor (Machine)
3
-
5
Hip Adductor (Machine)
3
-
6
Overhead Press (Barbell)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Front Raise
3
-
9
Face Pull
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
-
2
Squat (Barbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Hip Abductor (Machine)
3
-
5
Hip Adductor (Machine)
3
-
6
Overhead Press (Barbell)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Front Raise
3
-
9
Face Pull
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
-
2
Squat (Barbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Hip Abductor (Machine)
3
-
5
Hip Adductor (Machine)
3
-
6
Overhead Press (Barbell)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Front Raise
3
-
9
Face Pull
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
-
2
Squat (Barbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Hip Abductor (Machine)
3
-
5
Hip Adductor (Machine)
3
-
6
Overhead Press (Barbell)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Front Raise
3
-
9
Face Pull
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
-
2
Squat (Barbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Hip Abductor (Machine)
3
-
5
Hip Adductor (Machine)
3
-
6
Overhead Press (Barbell)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Front Raise
3
-
9
Face Pull
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
-
2
Squat (Barbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Hip Abductor (Machine)
3
-
5
Hip Adductor (Machine)
3
-
6
Overhead Press (Barbell)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Front Raise
3
-
9
Face Pull
3
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)3 Sets
-
2
Bench Press (Dumbbell)3 Sets
-
3
Chest Fly (Cable)3 Sets
-
4
Chest Fly (Cable)3 Sets
-
5
Tricep Kickback3 Sets
-
6
Tricep Extension (Cable)3 Sets
-
7
Concentrated Tricep Cable Overhead3 Sets
-
8
Seated Shoulder Press (Dumbbell)3 Sets
-
9
Face Pull3 Sets
-
10
Side Lateral Raise Cable3 Sets
-
Day 2
1
Standing Pullover (Cable)3 Sets
-
2
Lat Pulldown3 Sets
-
3
Bent Over Row (Barbell)3 Sets
-
4
Preacher Curl (Barbell)4 Sets
-
5
Concentration Curl3 Sets
-
6
Hammer Curl3 Sets
-
7
Wrist Curls6 Sets
-
Day 3
1
Squat (Barbell)3 Sets
-
2
Box Jump3 Sets
-
3
Bulgarian Split Squat (Dumbbell)3 Sets
-
4
Seated Hamstring Curl3 Sets
-
5
Leg Extension3 Sets
-
6
Plank3 Sets
-
7
Decline Crunch3 Sets
-
8
Oblique Crunch2 Sets
-
Day 6
1
Box Jump3 Sets
-
2
Squat (Barbell)3 Sets
-
3
Leg Press (45 Degrees)3 Sets
-
4
Hip Abductor (Machine)3 Sets
-
5
Hip Adductor (Machine)3 Sets
-
6
Overhead Press (Barbell)3 Sets
-
7
Lateral Raise (Dumbbell)3 Sets
-
8
Front Raise3 Sets
-
9
Face Pull3 Sets
-
Day 4
1
Bench Press (Barbell)3 Sets
-
2
Incline Bench Press (Barbell)3 Sets
-
3
Chest Press (Machine)3 Sets
-
4
Landmine Press3 Sets
-
5
Tricep Kickback3 Sets
-
6
Skull Crusher3 Sets
-
7
Overhead Extension (Dumbbell)3 Sets
-
8
Dip (Assisted)3 Sets
-
9
Landmine Press3 Sets
-
Day 5
1
Standing Pullover (Cable)3 Sets
-
2
Lat Pulldown (Neutral Grip)3 Sets
-
3
Lat Pulldown (Single Arm)3 Sets
-
4
Bent Over Row (Barbell)3 Sets
-
5
Preacher Curl (Barbell)3 Sets
-
6
Concentration Curl3 Sets
-
7
Hammer Curl3 Sets
-
8
Wrist Curls6 Sets
-