Program Description
Hypertrophy through the big 3
Program Overview
- LevelNovice
- GoalPowerbuilding, Bodybuilding, Powerlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMay 26, 2024 06:12
- Last EditedJun 18, 2025 12:20

Summary
Unleash your potential with the "Break Yourself" program, a comprehensive 12-week journey designed to push your limits and redefine your strength. Committing to five days a week, you'll tackle a mix of barbell, machine, and bodyweight exercises, focusing on key movements like the bench press, squats, and tricep extensions. Each session is crafted to enhance muscle growth and endurance, ensuring you break through plateaus and achieve your fitness goals. Get ready to transform your body and mindset—it's time to break yourself for the better!
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)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
JM Press
2
15 reps
-
4
Incline Bench Press (Barbell)
2
15 reps
-
5
French Press
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
20 reps
-
7
Lat Pulldown
3
15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
JM Press
2
15 reps
-
4
Incline Bench Press (Barbell)
2
15 reps
-
5
French Press
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
20 reps
-
7
Lat Pulldown
3
15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
JM Press
2
15 reps
-
4
Incline Bench Press (Barbell)
2
15 reps
-
5
French Press
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
20 reps
-
7
Lat Pulldown
3
15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
JM Press
2
15 reps
-
4
Incline Bench Press (Barbell)
2
15 reps
-
5
French Press
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
20 reps
-
7
Lat Pulldown
3
15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
JM Press
2
15 reps
-
4
Incline Bench Press (Barbell)
2
15 reps
-
5
French Press
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
20 reps
-
7
Lat Pulldown
3
15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
JM Press
2
15 reps
-
4
Incline Bench Press (Barbell)
2
15 reps
-
5
French Press
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
20 reps
-
7
Lat Pulldown
3
15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
JM Press
2
15 reps
-
4
Incline Bench Press (Barbell)
2
15 reps
-
5
French Press
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
20 reps
-
7
Lat Pulldown
3
15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
JM Press
2
15 reps
-
4
Incline Bench Press (Barbell)
2
15 reps
-
5
French Press
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
20 reps
-
7
Lat Pulldown
3
15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
JM Press
2
15 reps
-
4
Incline Bench Press (Barbell)
2
15 reps
-
5
French Press
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
20 reps
-
7
Lat Pulldown
3
15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
JM Press
2
15 reps
-
4
Incline Bench Press (Barbell)
2
15 reps
-
5
French Press
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
20 reps
-
7
Lat Pulldown
3
15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
JM Press
2
15 reps
-
4
Incline Bench Press (Barbell)
2
15 reps
-
5
French Press
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
20 reps
-
7
Lat Pulldown
3
15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
JM Press
2
15 reps
-
4
Incline Bench Press (Barbell)
2
15 reps
-
5
French Press
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
20 reps
-
7
Lat Pulldown
3
15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
10 reps
-
3
Leg Extension
3
15 reps
-
4
Walking Lunge
3
15 reps
-
5
Hamstring Curl
2
20 reps
-
6
Leg Press
2
15 reps
-
7
Romanian Deadlift (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
10 reps
-
3
Leg Extension
3
15 reps
-
4
Walking Lunge
3
15 reps
-
5
Hamstring Curl
2
20 reps
-
6
Leg Press
2
15 reps
-
7
Romanian Deadlift (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
10 reps
-
3
Leg Extension
3
15 reps
-
4
Walking Lunge
3
15 reps
-
5
Hamstring Curl
2
20 reps
-
6
Leg Press
2
15 reps
-
7
Romanian Deadlift (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
10 reps
-
3
Leg Extension
3
15 reps
-
4
Walking Lunge
3
15 reps
-
5
Hamstring Curl
2
20 reps
-
6
Leg Press
2
15 reps
-
7
Romanian Deadlift (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
10 reps
-
3
Leg Extension
3
15 reps
-
4
Walking Lunge
3
15 reps
-
5
Hamstring Curl
2
20 reps
-
6
Leg Press
2
15 reps
-
7
Romanian Deadlift (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
10 reps
-
3
Leg Extension
3
15 reps
-
4
Walking Lunge
3
15 reps
-
5
Hamstring Curl
2
20 reps
-
6
Leg Press
2
15 reps
-
7
Romanian Deadlift (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
10 reps
-
3
Leg Extension
3
15 reps
-
4
Walking Lunge
3
15 reps
-
5
Hamstring Curl
2
20 reps
-
6
Leg Press
2
15 reps
-
7
Romanian Deadlift (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
10 reps
-
3
Leg Extension
3
15 reps
-
4
Walking Lunge
3
15 reps
-
5
Hamstring Curl
2
20 reps
-
6
Leg Press
2
15 reps
-
7
Romanian Deadlift (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
10 reps
-
3
Leg Extension
3
15 reps
-
4
Walking Lunge
3
15 reps
-
5
Hamstring Curl
2
20 reps
-
6
Leg Press
2
15 reps
-
7
Romanian Deadlift (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
10 reps
-
3
Leg Extension
3
15 reps
-
4
Walking Lunge
3
15 reps
-
5
Hamstring Curl
2
20 reps
-
6
Leg Press
2
15 reps
-
7
Romanian Deadlift (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
10 reps
-
3
Leg Extension
3
15 reps
-
4
Walking Lunge
3
15 reps
-
5
Hamstring Curl
2
20 reps
-
6
Leg Press
2
15 reps
-
7
Romanian Deadlift (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
10 reps
-
3
Leg Extension
3
15 reps
-
4
Walking Lunge
3
15 reps
-
5
Hamstring Curl
2
20 reps
-
6
Leg Press
2
15 reps
-
7
Romanian Deadlift (Barbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Skull Crusher
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
One Arm Lateral Raise (Dumbbell)
2
15 reps
-
7
Single Arm Row (Dumbbell)
2
20 reps
-
8
Lat Pulldown
2
15 reps
-
9
Hammer Curl
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Skull Crusher
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
One Arm Lateral Raise (Dumbbell)
2
15 reps
-
7
Single Arm Row (Dumbbell)
2
20 reps
-
8
Lat Pulldown
2
15 reps
-
9
Hammer Curl
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Skull Crusher
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
One Arm Lateral Raise (Dumbbell)
2
15 reps
-
7
Single Arm Row (Dumbbell)
2
20 reps
-
8
Lat Pulldown
2
15 reps
-
9
Hammer Curl
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Skull Crusher
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
One Arm Lateral Raise (Dumbbell)
2
15 reps
-
7
Single Arm Row (Dumbbell)
2
20 reps
-
8
Lat Pulldown
2
15 reps
-
9
Hammer Curl
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Skull Crusher
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
One Arm Lateral Raise (Dumbbell)
2
15 reps
-
7
Single Arm Row (Dumbbell)
2
20 reps
-
8
Lat Pulldown
2
15 reps
-
9
Hammer Curl
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Skull Crusher
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
One Arm Lateral Raise (Dumbbell)
2
15 reps
-
7
Single Arm Row (Dumbbell)
2
20 reps
-
8
Lat Pulldown
2
15 reps
-
9
Hammer Curl
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Skull Crusher
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
One Arm Lateral Raise (Dumbbell)
2
15 reps
-
7
Single Arm Row (Dumbbell)
2
20 reps
-
8
Lat Pulldown
2
15 reps
-
9
Hammer Curl
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Skull Crusher
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
One Arm Lateral Raise (Dumbbell)
2
15 reps
-
7
Single Arm Row (Dumbbell)
2
20 reps
-
8
Lat Pulldown
2
15 reps
-
9
Hammer Curl
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Skull Crusher
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
One Arm Lateral Raise (Dumbbell)
2
15 reps
-
7
Single Arm Row (Dumbbell)
2
20 reps
-
8
Lat Pulldown
2
15 reps
-
9
Hammer Curl
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Skull Crusher
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
One Arm Lateral Raise (Dumbbell)
2
15 reps
-
7
Single Arm Row (Dumbbell)
2
20 reps
-
8
Lat Pulldown
2
15 reps
-
9
Hammer Curl
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Skull Crusher
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
One Arm Lateral Raise (Dumbbell)
2
15 reps
-
7
Single Arm Row (Dumbbell)
2
20 reps
-
8
Lat Pulldown
2
15 reps
-
9
Hammer Curl
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Skull Crusher
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
One Arm Lateral Raise (Dumbbell)
2
15 reps
-
7
Single Arm Row (Dumbbell)
2
20 reps
-
8
Lat Pulldown
2
15 reps
-
9
Hammer Curl
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Bent Over Row (Barbell)
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Bent Over Row (Barbell)
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Bent Over Row (Barbell)
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Bent Over Row (Barbell)
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Bent Over Row (Barbell)
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Bent Over Row (Barbell)
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Bent Over Row (Barbell)
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Bent Over Row (Barbell)
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Bent Over Row (Barbell)
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Bent Over Row (Barbell)
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Bent Over Row (Barbell)
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Bent Over Row (Barbell)
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
10 reps
-
1B
Alternating Dumbbell Curl
3
10 reps
-
1C
Seated Row (Cable)
3
10 reps
-
1D
Tricep Rope Push Down (Cable)
3
10 reps
-
1E
Skull Crusher
3
10 reps
-
2A
Seated Row (Cable)
3
10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10 reps
-
2C
Skull Crusher
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
10 reps
-
1B
Alternating Dumbbell Curl
3
10 reps
-
1C
Seated Row (Cable)
3
10 reps
-
1D
Tricep Rope Push Down (Cable)
3
10 reps
-
1E
Skull Crusher
3
10 reps
-
2A
Seated Row (Cable)
3
10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10 reps
-
2C
Skull Crusher
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
10 reps
-
1B
Alternating Dumbbell Curl
3
10 reps
-
1C
Seated Row (Cable)
3
10 reps
-
1D
Tricep Rope Push Down (Cable)
3
10 reps
-
1E
Skull Crusher
3
10 reps
-
2A
Seated Row (Cable)
3
10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10 reps
-
2C
Skull Crusher
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
10 reps
-
1B
Alternating Dumbbell Curl
3
10 reps
-
1C
Seated Row (Cable)
3
10 reps
-
1D
Tricep Rope Push Down (Cable)
3
10 reps
-
1E
Skull Crusher
3
10 reps
-
2A
Seated Row (Cable)
3
10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10 reps
-
2C
Skull Crusher
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
10 reps
-
1B
Alternating Dumbbell Curl
3
10 reps
-
1C
Seated Row (Cable)
3
10 reps
-
1D
Tricep Rope Push Down (Cable)
3
10 reps
-
1E
Skull Crusher
3
10 reps
-
2A
Seated Row (Cable)
3
10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10 reps
-
2C
Skull Crusher
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
10 reps
-
1B
Alternating Dumbbell Curl
3
10 reps
-
1C
Seated Row (Cable)
3
10 reps
-
1D
Tricep Rope Push Down (Cable)
3
10 reps
-
1E
Skull Crusher
3
10 reps
-
2A
Seated Row (Cable)
3
10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10 reps
-
2C
Skull Crusher
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
10 reps
-
1B
Alternating Dumbbell Curl
3
10 reps
-
1C
Seated Row (Cable)
3
10 reps
-
1D
Tricep Rope Push Down (Cable)
3
10 reps
-
1E
Skull Crusher
3
10 reps
-
2A
Seated Row (Cable)
3
10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10 reps
-
2C
Skull Crusher
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
10 reps
-
1B
Alternating Dumbbell Curl
3
10 reps
-
1C
Seated Row (Cable)
3
10 reps
-
1D
Tricep Rope Push Down (Cable)
3
10 reps
-
1E
Skull Crusher
3
10 reps
-
2A
Seated Row (Cable)
3
10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10 reps
-
2C
Skull Crusher
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
10 reps
-
1B
Alternating Dumbbell Curl
3
10 reps
-
1C
Seated Row (Cable)
3
10 reps
-
1D
Tricep Rope Push Down (Cable)
3
10 reps
-
1E
Skull Crusher
3
10 reps
-
2A
Seated Row (Cable)
3
10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10 reps
-
2C
Skull Crusher
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
10 reps
-
1B
Alternating Dumbbell Curl
3
10 reps
-
1C
Seated Row (Cable)
3
10 reps
-
1D
Tricep Rope Push Down (Cable)
3
10 reps
-
1E
Skull Crusher
3
10 reps
-
2A
Seated Row (Cable)
3
10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10 reps
-
2C
Skull Crusher
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
10 reps
-
1B
Alternating Dumbbell Curl
3
10 reps
-
1C
Seated Row (Cable)
3
10 reps
-
1D
Tricep Rope Push Down (Cable)
3
10 reps
-
1E
Skull Crusher
3
10 reps
-
2A
Seated Row (Cable)
3
10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10 reps
-
2C
Skull Crusher
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
10 reps
-
1B
Alternating Dumbbell Curl
3
10 reps
-
1C
Seated Row (Cable)
3
10 reps
-
1D
Tricep Rope Push Down (Cable)
3
10 reps
-
1E
Skull Crusher
3
10 reps
-
2A
Seated Row (Cable)
3
10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10 reps
-
2C
Skull Crusher
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
10 Reps
-
2
Bench Press (Wide Grip)2 Sets
10 Reps
-
3
JM Press2 Sets
15 Reps
-
4
Incline Bench Press (Barbell)2 Sets
15 Reps
-
5
French Press2 Sets
15 Reps
-
6
V-Handle Tricep Pushdown (Cable)2 Sets
20 Reps
-
7
Lat Pulldown3 Sets
15 Reps
-
8
Bicep Curl (Dumbbell)3 Sets
15 Reps
-
Day 2
1
Squat (Barbell)3 Sets
10 Reps
-
2
Front Squat (Barbell)2 Sets
10 Reps
-
3
Leg Extension3 Sets
15 Reps
-
4
Walking Lunge3 Sets
15 Reps
-
5
Hamstring Curl2 Sets
20 Reps
-
6
Leg Press2 Sets
15 Reps
-
7
Romanian Deadlift (Barbell)2 Sets
15 Reps
-
Day 3
1
Overhead Press (Machine)3 Sets
10 Reps
-
2
Bench Press (Wide Grip)2 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)3 Sets
15 Reps
-
4
Skull Crusher3 Sets
15 Reps
-
5
Tricep Rope Push Down (Cable)3 Sets
15 Reps
-
6
One Arm Lateral Raise (Dumbbell)2 Sets
15 Reps
-
7
Single Arm Row (Dumbbell)2 Sets
20 Reps
-
8
Lat Pulldown2 Sets
15 Reps
-
9
Hammer Curl2 Sets
15 Reps
-
Day 4
1
Deadlift (Barbell)3 Sets
10 Reps
-
2
Romanian Deadlift (Barbell)2 Sets
10 Reps
-
3
Bent Over Row (Barbell)3 Sets
15 Reps
-
4
Hamstring Curl3 Sets
15 Reps
-
5
Leg Raise (Captain's Chair)3 Sets
15 Reps
-
Day 5
1A
Bicep Curl (Dumbbell)3 Sets
10 Reps
-
1B
Alternating Dumbbell Curl3 Sets
10 Reps
-
1C
Seated Row (Cable)3 Sets
10 Reps
-
1D
Tricep Rope Push Down (Cable)3 Sets
10 Reps
-
1E
Skull Crusher3 Sets
10 Reps
-
2A
Seated Row (Cable)3 Sets
10 Reps
-
2B
Tricep Rope Push Down (Cable)3 Sets
10 Reps
-
2C
Skull Crusher3 Sets
10 Reps
-