4.0
(1 rating)
Program Description
Get big
Program Overview
- LevelNovice, Intermediate
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout50 minutes
- CreatedMar 18, 2024 08:42
- Last EditedJul 11, 2024 08:09
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
Lat Pulldown
3
10 reps
2
Face Pull
3
10 reps
3
Bent Over Row (Barbell)
3
10 reps
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
5
Shrug (Dumbbell)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Face Pull
3
10 reps
3
Bent Over Row (Barbell)
3
10 reps
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
5
Shrug (Dumbbell)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Face Pull
3
10 reps
3
Bent Over Row (Barbell)
3
10 reps
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
5
Shrug (Dumbbell)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Face Pull
3
10 reps
3
Bent Over Row (Barbell)
3
10 reps
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
5
Shrug (Dumbbell)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Face Pull
3
10 reps
3
Bent Over Row (Barbell)
3
10 reps
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
5
Shrug (Dumbbell)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Face Pull
3
10 reps
3
Bent Over Row (Barbell)
3
10 reps
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
5
Shrug (Dumbbell)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Face Pull
3
10 reps
3
Bent Over Row (Barbell)
3
10 reps
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
5
Shrug (Dumbbell)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Face Pull
3
10 reps
3
Bent Over Row (Barbell)
3
10 reps
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
5
Shrug (Dumbbell)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Face Pull
3
10 reps
3
Bent Over Row (Barbell)
3
10 reps
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
5
Shrug (Dumbbell)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Face Pull
3
10 reps
3
Bent Over Row (Barbell)
3
10 reps
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
5
Shrug (Dumbbell)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Face Pull
3
10 reps
3
Bent Over Row (Barbell)
3
10 reps
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
5
Shrug (Dumbbell)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Face Pull
3
10 reps
3
Bent Over Row (Barbell)
3
10 reps
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
5
Shrug (Dumbbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Tricep Rope Push Down (Cable)
3
10 reps
3
Single Arm Tricep Extension (Cable)
3
10 reps
4
Single Arm Pushdown
3
10 reps
5
Single Arm Overhead Tricep Extension
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Tricep Rope Push Down (Cable)
3
10 reps
3
Single Arm Tricep Extension (Cable)
3
10 reps
4
Single Arm Pushdown
3
10 reps
5
Single Arm Overhead Tricep Extension
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Tricep Rope Push Down (Cable)
3
10 reps
3
Single Arm Tricep Extension (Cable)
3
10 reps
4
Single Arm Pushdown
3
10 reps
5
Single Arm Overhead Tricep Extension
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Tricep Rope Push Down (Cable)
3
10 reps
3
Single Arm Tricep Extension (Cable)
3
10 reps
4
Single Arm Pushdown
3
10 reps
5
Single Arm Overhead Tricep Extension
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Tricep Rope Push Down (Cable)
3
10 reps
3
Single Arm Tricep Extension (Cable)
3
10 reps
4
Single Arm Pushdown
3
10 reps
5
Single Arm Overhead Tricep Extension
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Tricep Rope Push Down (Cable)
3
10 reps
3
Single Arm Tricep Extension (Cable)
3
10 reps
4
Single Arm Pushdown
3
10 reps
5
Single Arm Overhead Tricep Extension
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Tricep Rope Push Down (Cable)
3
10 reps
3
Single Arm Tricep Extension (Cable)
3
10 reps
4
Single Arm Pushdown
3
10 reps
5
Single Arm Overhead Tricep Extension
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Tricep Rope Push Down (Cable)
3
10 reps
3
Single Arm Tricep Extension (Cable)
3
10 reps
4
Single Arm Pushdown
3
10 reps
5
Single Arm Overhead Tricep Extension
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Tricep Rope Push Down (Cable)
3
10 reps
3
Single Arm Tricep Extension (Cable)
3
10 reps
4
Single Arm Pushdown
3
10 reps
5
Single Arm Overhead Tricep Extension
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Tricep Rope Push Down (Cable)
3
10 reps
3
Single Arm Tricep Extension (Cable)
3
10 reps
4
Single Arm Pushdown
3
10 reps
5
Single Arm Overhead Tricep Extension
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Tricep Rope Push Down (Cable)
3
10 reps
3
Single Arm Tricep Extension (Cable)
3
10 reps
4
Single Arm Pushdown
3
10 reps
5
Single Arm Overhead Tricep Extension
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Tricep Rope Push Down (Cable)
3
10 reps
3
Single Arm Tricep Extension (Cable)
3
10 reps
4
Single Arm Pushdown
3
10 reps
5
Single Arm Overhead Tricep Extension
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
10 reps
2
Front Raise
3
10 reps
3
Incline Bench Press (Barbell)
3
10 reps
4
Seated Shoulder Press (Dumbbell)
3
10 reps
5
Seated Overhead Press (Barbell)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
10 reps
2
Front Raise
3
10 reps
3
Incline Bench Press (Barbell)
3
10 reps
4
Seated Shoulder Press (Dumbbell)
3
10 reps
5
Seated Overhead Press (Barbell)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
10 reps
2
Front Raise
3
10 reps
3
Incline Bench Press (Barbell)
3
10 reps
4
Seated Shoulder Press (Dumbbell)
3
10 reps
5
Seated Overhead Press (Barbell)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
10 reps
2
Front Raise
3
10 reps
3
Incline Bench Press (Barbell)
3
10 reps
4
Seated Shoulder Press (Dumbbell)
3
10 reps
5
Seated Overhead Press (Barbell)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
10 reps
2
Front Raise
3
10 reps
3
Incline Bench Press (Barbell)
3
10 reps
4
Seated Shoulder Press (Dumbbell)
3
10 reps
5
Seated Overhead Press (Barbell)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
10 reps
2
Front Raise
3
10 reps
3
Incline Bench Press (Barbell)
3
10 reps
4
Seated Shoulder Press (Dumbbell)
3
10 reps
5
Seated Overhead Press (Barbell)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
10 reps
2
Front Raise
3
10 reps
3
Incline Bench Press (Barbell)
3
10 reps
4
Seated Shoulder Press (Dumbbell)
3
10 reps
5
Seated Overhead Press (Barbell)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
10 reps
2
Front Raise
3
10 reps
3
Incline Bench Press (Barbell)
3
10 reps
4
Seated Shoulder Press (Dumbbell)
3
10 reps
5
Seated Overhead Press (Barbell)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
10 reps
2
Front Raise
3
10 reps
3
Incline Bench Press (Barbell)
3
10 reps
4
Seated Shoulder Press (Dumbbell)
3
10 reps
5
Seated Overhead Press (Barbell)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
10 reps
2
Front Raise
3
10 reps
3
Incline Bench Press (Barbell)
3
10 reps
4
Seated Shoulder Press (Dumbbell)
3
10 reps
5
Seated Overhead Press (Barbell)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
10 reps
2
Front Raise
3
10 reps
3
Incline Bench Press (Barbell)
3
10 reps
4
Seated Shoulder Press (Dumbbell)
3
10 reps
5
Seated Overhead Press (Barbell)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
10 reps
2
Front Raise
3
10 reps
3
Incline Bench Press (Barbell)
3
10 reps
4
Seated Shoulder Press (Dumbbell)
3
10 reps
5
Seated Overhead Press (Barbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
2
Hammer Curl
3
10 reps
3
Bicep Curl (Machine)
3
10 reps
4
Bicep Curl (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
2
Hammer Curl
3
10 reps
3
Bicep Curl (Machine)
3
10 reps
4
Bicep Curl (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
2
Hammer Curl
3
10 reps
3
Bicep Curl (Machine)
3
10 reps
4
Bicep Curl (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
2
Hammer Curl
3
10 reps
3
Bicep Curl (Machine)
3
10 reps
4
Bicep Curl (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
2
Hammer Curl
3
10 reps
3
Bicep Curl (Machine)
3
10 reps
4
Bicep Curl (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
2
Hammer Curl
3
10 reps
3
Bicep Curl (Machine)
3
10 reps
4
Bicep Curl (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
2
Hammer Curl
3
10 reps
3
Bicep Curl (Machine)
3
10 reps
4
Bicep Curl (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
2
Hammer Curl
3
10 reps
3
Bicep Curl (Machine)
3
10 reps
4
Bicep Curl (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
2
Hammer Curl
3
10 reps
3
Bicep Curl (Machine)
3
10 reps
4
Bicep Curl (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
2
Hammer Curl
3
10 reps
3
Bicep Curl (Machine)
3
10 reps
4
Bicep Curl (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
2
Hammer Curl
3
10 reps
3
Bicep Curl (Machine)
3
10 reps
4
Bicep Curl (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
2
Hammer Curl
3
10 reps
3
Bicep Curl (Machine)
3
10 reps
4
Bicep Curl (Dumbbell)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Cable Crossover
3
10 reps
3
Pec Deck (Machine)
3
10 reps
4
Incline Bench Press (Dumbbell)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Cable Crossover
3
10 reps
3
Pec Deck (Machine)
3
10 reps
4
Incline Bench Press (Dumbbell)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Cable Crossover
3
10 reps
3
Pec Deck (Machine)
3
10 reps
4
Incline Bench Press (Dumbbell)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Cable Crossover
3
10 reps
3
Pec Deck (Machine)
3
10 reps
4
Incline Bench Press (Dumbbell)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Cable Crossover
3
10 reps
3
Pec Deck (Machine)
3
10 reps
4
Incline Bench Press (Dumbbell)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Cable Crossover
3
10 reps
3
Pec Deck (Machine)
3
10 reps
4
Incline Bench Press (Dumbbell)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Cable Crossover
3
10 reps
3
Pec Deck (Machine)
3
10 reps
4
Incline Bench Press (Dumbbell)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Cable Crossover
3
10 reps
3
Pec Deck (Machine)
3
10 reps
4
Incline Bench Press (Dumbbell)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Cable Crossover
3
10 reps
3
Pec Deck (Machine)
3
10 reps
4
Incline Bench Press (Dumbbell)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Cable Crossover
3
10 reps
3
Pec Deck (Machine)
3
10 reps
4
Incline Bench Press (Dumbbell)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Cable Crossover
3
10 reps
3
Pec Deck (Machine)
3
10 reps
4
Incline Bench Press (Dumbbell)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Cable Crossover
3
10 reps
3
Pec Deck (Machine)
3
10 reps
4
Incline Bench Press (Dumbbell)
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
2
Hack Squat
3
12 reps
3
Single Leg Press
3
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
2
Hack Squat
3
12 reps
3
Single Leg Press
3
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
2
Hack Squat
3
12 reps
3
Single Leg Press
3
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
2
Hack Squat
3
12 reps
3
Single Leg Press
3
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
2
Hack Squat
3
12 reps
3
Single Leg Press
3
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
2
Hack Squat
3
12 reps
3
Single Leg Press
3
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
2
Hack Squat
3
12 reps
3
Single Leg Press
3
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
2
Hack Squat
3
12 reps
3
Single Leg Press
3
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
2
Hack Squat
3
12 reps
3
Single Leg Press
3
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
2
Hack Squat
3
12 reps
3
Single Leg Press
3
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
2
Hack Squat
3
12 reps
3
Single Leg Press
3
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
2
Hack Squat
3
12 reps
3
Single Leg Press
3
12 reps
Week 1
1 / 12 Weeks
Day 1
1
Lat Pulldown3 Sets
10 Reps
2
Face Pull3 Sets
10 Reps
3
Bent Over Row (Barbell)3 Sets
10 Reps
4
Standing Behind Neck Shoulder Press (Barbell)3 Sets
10 Reps
5
Shrug (Dumbbell)3 Sets
10 Reps
Day 2
1
Bench Press (Barbell)3 Sets
10 Reps
2
Tricep Rope Push Down (Cable)3 Sets
10 Reps
3
Single Arm Tricep Extension (Cable)3 Sets
10 Reps
4
Single Arm Pushdown3 Sets
10 Reps
5
Single Arm Overhead Tricep Extension3 Sets
10 Reps
Day 3
1
One Arm Lateral Raise (Cable)3 Sets
10 Reps
2
Front Raise3 Sets
10 Reps
3
Incline Bench Press (Barbell)3 Sets
10 Reps
4
Seated Shoulder Press (Dumbbell)3 Sets
10 Reps
5
Seated Overhead Press (Barbell)3 Sets
10 Reps
Day 4
1
Bicep Curl (Cable)3 Sets
10 Reps
2
Hammer Curl3 Sets
10 Reps
3
Bicep Curl (Machine)3 Sets
10 Reps
4
Bicep Curl (Dumbbell)3 Sets
10 Reps
Day 5
1
Bench Press (Barbell)3 Sets
10 Reps
2
Cable Crossover3 Sets
10 Reps
3
Pec Deck (Machine)3 Sets
10 Reps
4
Incline Bench Press (Dumbbell)3 Sets
10 Reps
Day 6
1
Leg Extension3 Sets
12 Reps
2
Hack Squat3 Sets
12 Reps
3
Single Leg Press3 Sets
12 Reps