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Sparta 2

by None
1 athletes joined

Program Description

Ebbu's program for the next level after the first.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 29, 2024 08:02
  • Last Edited
    Jun 18, 2025 08:48

Summary

**Sparta 2** is a dynamic 12-week strength training program designed for those looking to build muscle and enhance overall fitness. Committing just three days a week, you'll engage in a variety of exercises, including the Incline Bench Press, Lat Pulldown, and Clean and Press, targeting major muscle groups for balanced development. With a focus on progressive overload and technique, this program is ideal for lifters of all levels ready to push their limits and achieve impressive results. Gear up for a transformative journey that will elevate your strength and conditioning!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.9%
Biceps
12.2%
Upper Back
10.5%
Triceps
9.8%
Hamstrings
8.7%
Chest
8.7%
Lats
8%
Glutes
7.3%
Front Delts
4.5%
Lower Back
4.2%
Rear Delts
3.1%
Middle Delts
2.1%
Abs
1.7%
Olympic
1.7%
Calves
1.7%
Forearms
1%
Adductors
1%
Abductors
0.7%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
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 (Smith Machine)
3
15 reps
-
2
21s (EZ Bar)
3
15 reps
-
3
Bench Press (Barbell)
3
15 reps
-
4
Hammer Bar Curl
3
15 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Decline Bench Press (Barbell)
3
15 reps
-
8
Bicep Curl (Cable)
3
15 reps
-
9
Incline Chest Fly (Dumbbell)
3
15 reps
-
10
Bicep Curl (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
15 reps
-
2
21s (EZ Bar)
3
15 reps
-
3
Bench Press (Barbell)
3
15 reps
-
4
Hammer Bar Curl
3
15 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Decline Bench Press (Barbell)
3
15 reps
-
8
Bicep Curl (Cable)
3
15 reps
-
9
Incline Chest Fly (Dumbbell)
3
15 reps
-
10
Bicep Curl (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
15 reps
-
2
21s (EZ Bar)
3
15 reps
-
3
Bench Press (Barbell)
3
15 reps
-
4
Hammer Bar Curl
3
15 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Decline Bench Press (Barbell)
3
15 reps
-
8
Bicep Curl (Cable)
3
15 reps
-
9
Incline Chest Fly (Dumbbell)
3
15 reps
-
10
Bicep Curl (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
15 reps
-
2
21s (EZ Bar)
3
15 reps
-
3
Bench Press (Barbell)
3
15 reps
-
4
Hammer Bar Curl
3
15 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Decline Bench Press (Barbell)
3
15 reps
-
8
Bicep Curl (Cable)
3
15 reps
-
9
Incline Chest Fly (Dumbbell)
3
15 reps
-
10
Bicep Curl (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
15 reps
-
2
21s (EZ Bar)
3
15 reps
-
3
Bench Press (Barbell)
3
15 reps
-
4
Hammer Bar Curl
3
15 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Decline Bench Press (Barbell)
3
15 reps
-
8
Bicep Curl (Cable)
3
15 reps
-
9
Incline Chest Fly (Dumbbell)
3
15 reps
-
10
Bicep Curl (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
15 reps
-
2
21s (EZ Bar)
3
15 reps
-
3
Bench Press (Barbell)
3
15 reps
-
4
Hammer Bar Curl
3
15 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Decline Bench Press (Barbell)
3
15 reps
-
8
Bicep Curl (Cable)
3
15 reps
-
9
Incline Chest Fly (Dumbbell)
3
15 reps
-
10
Bicep Curl (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
15 reps
-
2
21s (EZ Bar)
3
15 reps
-
3
Bench Press (Barbell)
3
15 reps
-
4
Hammer Bar Curl
3
15 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Decline Bench Press (Barbell)
3
15 reps
-
8
Bicep Curl (Cable)
3
15 reps
-
9
Incline Chest Fly (Dumbbell)
3
15 reps
-
10
Bicep Curl (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
15 reps
-
2
21s (EZ Bar)
3
15 reps
-
3
Bench Press (Barbell)
3
15 reps
-
4
Hammer Bar Curl
3
15 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Decline Bench Press (Barbell)
3
15 reps
-
8
Bicep Curl (Cable)
3
15 reps
-
9
Incline Chest Fly (Dumbbell)
3
15 reps
-
10
Bicep Curl (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
15 reps
-
2
21s (EZ Bar)
3
15 reps
-
3
Bench Press (Barbell)
3
15 reps
-
4
Hammer Bar Curl
3
15 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Decline Bench Press (Barbell)
3
15 reps
-
8
Bicep Curl (Cable)
3
15 reps
-
9
Incline Chest Fly (Dumbbell)
3
15 reps
-
10
Bicep Curl (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
15 reps
-
2
21s (EZ Bar)
3
15 reps
-
3
Bench Press (Barbell)
3
15 reps
-
4
Hammer Bar Curl
3
15 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Decline Bench Press (Barbell)
3
15 reps
-
8
Bicep Curl (Cable)
3
15 reps
-
9
Incline Chest Fly (Dumbbell)
3
15 reps
-
10
Bicep Curl (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
15 reps
-
2
21s (EZ Bar)
3
15 reps
-
3
Bench Press (Barbell)
3
15 reps
-
4
Hammer Bar Curl
3
15 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Decline Bench Press (Barbell)
3
15 reps
-
8
Bicep Curl (Cable)
3
15 reps
-
9
Incline Chest Fly (Dumbbell)
3
15 reps
-
10
Bicep Curl (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
15 reps
-
2
21s (EZ Bar)
3
15 reps
-
3
Bench Press (Barbell)
3
15 reps
-
4
Hammer Bar Curl
3
15 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Decline Bench Press (Barbell)
3
15 reps
-
8
Bicep Curl (Cable)
3
15 reps
-
9
Incline Chest Fly (Dumbbell)
3
15 reps
-
10
Bicep Curl (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Clean and Press
3
15 reps
-
3
Seated Row (Cable)
3
15 reps
-
4
Lying Rear Lateral Raise
3
15 reps
-
5
Bent Over Row (Dumbbell)
3
15 reps
-
6
Arnold Press
3
15 reps
-
7
Lat Pulldown (Close Grip)
3
15 reps
-
8
Face Pull
3
15 reps
-
9
Deadlift (Dumbbell)
3
15 reps
-
10
Tricep Pushdown (Cable)
3
15 reps
-
11
Pull-Up (Assisted)
3
15 reps
-
12
Tricep Extension (Barbell)
3
15 reps
-
13
Hyperextension
3
15 reps
-
14
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Clean and Press
3
15 reps
-
3
Seated Row (Cable)
3
15 reps
-
4
Lying Rear Lateral Raise
3
15 reps
-
5
Bent Over Row (Dumbbell)
3
15 reps
-
6
Arnold Press
3
15 reps
-
7
Lat Pulldown (Close Grip)
3
15 reps
-
8
Face Pull
3
15 reps
-
9
Deadlift (Dumbbell)
3
15 reps
-
10
Tricep Pushdown (Cable)
3
15 reps
-
11
Pull-Up (Assisted)
3
15 reps
-
12
Tricep Extension (Barbell)
3
15 reps
-
13
Hyperextension
3
15 reps
-
14
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Clean and Press
3
15 reps
-
3
Seated Row (Cable)
3
15 reps
-
4
Lying Rear Lateral Raise
3
15 reps
-
5
Bent Over Row (Dumbbell)
3
15 reps
-
6
Arnold Press
3
15 reps
-
7
Lat Pulldown (Close Grip)
3
15 reps
-
8
Face Pull
3
15 reps
-
9
Deadlift (Dumbbell)
3
15 reps
-
10
Tricep Pushdown (Cable)
3
15 reps
-
11
Pull-Up (Assisted)
3
15 reps
-
12
Tricep Extension (Barbell)
3
15 reps
-
13
Hyperextension
3
15 reps
-
14
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Clean and Press
3
15 reps
-
3
Seated Row (Cable)
3
15 reps
-
4
Lying Rear Lateral Raise
3
15 reps
-
5
Bent Over Row (Dumbbell)
3
15 reps
-
6
Arnold Press
3
15 reps
-
7
Lat Pulldown (Close Grip)
3
15 reps
-
8
Face Pull
3
15 reps
-
9
Deadlift (Dumbbell)
3
15 reps
-
10
Tricep Pushdown (Cable)
3
15 reps
-
11
Pull-Up (Assisted)
3
15 reps
-
12
Tricep Extension (Barbell)
3
15 reps
-
13
Hyperextension
3
15 reps
-
14
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Clean and Press
3
15 reps
-
3
Seated Row (Cable)
3
15 reps
-
4
Lying Rear Lateral Raise
3
15 reps
-
5
Bent Over Row (Dumbbell)
3
15 reps
-
6
Arnold Press
3
15 reps
-
7
Lat Pulldown (Close Grip)
3
15 reps
-
8
Face Pull
3
15 reps
-
9
Deadlift (Dumbbell)
3
15 reps
-
10
Tricep Pushdown (Cable)
3
15 reps
-
11
Pull-Up (Assisted)
3
15 reps
-
12
Tricep Extension (Barbell)
3
15 reps
-
13
Hyperextension
3
15 reps
-
14
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Clean and Press
3
15 reps
-
3
Seated Row (Cable)
3
15 reps
-
4
Lying Rear Lateral Raise
3
15 reps
-
5
Bent Over Row (Dumbbell)
3
15 reps
-
6
Arnold Press
3
15 reps
-
7
Lat Pulldown (Close Grip)
3
15 reps
-
8
Face Pull
3
15 reps
-
9
Deadlift (Dumbbell)
3
15 reps
-
10
Tricep Pushdown (Cable)
3
15 reps
-
11
Pull-Up (Assisted)
3
15 reps
-
12
Tricep Extension (Barbell)
3
15 reps
-
13
Hyperextension
3
15 reps
-
14
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Clean and Press
3
15 reps
-
3
Seated Row (Cable)
3
15 reps
-
4
Lying Rear Lateral Raise
3
15 reps
-
5
Bent Over Row (Dumbbell)
3
15 reps
-
6
Arnold Press
3
15 reps
-
7
Lat Pulldown (Close Grip)
3
15 reps
-
8
Face Pull
3
15 reps
-
9
Deadlift (Dumbbell)
3
15 reps
-
10
Tricep Pushdown (Cable)
3
15 reps
-
11
Pull-Up (Assisted)
3
15 reps
-
12
Tricep Extension (Barbell)
3
15 reps
-
13
Hyperextension
3
15 reps
-
14
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Clean and Press
3
15 reps
-
3
Seated Row (Cable)
3
15 reps
-
4
Lying Rear Lateral Raise
3
15 reps
-
5
Bent Over Row (Dumbbell)
3
15 reps
-
6
Arnold Press
3
15 reps
-
7
Lat Pulldown (Close Grip)
3
15 reps
-
8
Face Pull
3
15 reps
-
9
Deadlift (Dumbbell)
3
15 reps
-
10
Tricep Pushdown (Cable)
3
15 reps
-
11
Pull-Up (Assisted)
3
15 reps
-
12
Tricep Extension (Barbell)
3
15 reps
-
13
Hyperextension
3
15 reps
-
14
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Clean and Press
3
15 reps
-
3
Seated Row (Cable)
3
15 reps
-
4
Lying Rear Lateral Raise
3
15 reps
-
5
Bent Over Row (Dumbbell)
3
15 reps
-
6
Arnold Press
3
15 reps
-
7
Lat Pulldown (Close Grip)
3
15 reps
-
8
Face Pull
3
15 reps
-
9
Deadlift (Dumbbell)
3
15 reps
-
10
Tricep Pushdown (Cable)
3
15 reps
-
11
Pull-Up (Assisted)
3
15 reps
-
12
Tricep Extension (Barbell)
3
15 reps
-
13
Hyperextension
3
15 reps
-
14
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Clean and Press
3
15 reps
-
3
Seated Row (Cable)
3
15 reps
-
4
Lying Rear Lateral Raise
3
15 reps
-
5
Bent Over Row (Dumbbell)
3
15 reps
-
6
Arnold Press
3
15 reps
-
7
Lat Pulldown (Close Grip)
3
15 reps
-
8
Face Pull
3
15 reps
-
9
Deadlift (Dumbbell)
3
15 reps
-
10
Tricep Pushdown (Cable)
3
15 reps
-
11
Pull-Up (Assisted)
3
15 reps
-
12
Tricep Extension (Barbell)
3
15 reps
-
13
Hyperextension
3
15 reps
-
14
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Clean and Press
3
15 reps
-
3
Seated Row (Cable)
3
15 reps
-
4
Lying Rear Lateral Raise
3
15 reps
-
5
Bent Over Row (Dumbbell)
3
15 reps
-
6
Arnold Press
3
15 reps
-
7
Lat Pulldown (Close Grip)
3
15 reps
-
8
Face Pull
3
15 reps
-
9
Deadlift (Dumbbell)
3
15 reps
-
10
Tricep Pushdown (Cable)
3
15 reps
-
11
Pull-Up (Assisted)
3
15 reps
-
12
Tricep Extension (Barbell)
3
15 reps
-
13
Hyperextension
3
15 reps
-
14
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Clean and Press
3
15 reps
-
3
Seated Row (Cable)
3
15 reps
-
4
Lying Rear Lateral Raise
3
15 reps
-
5
Bent Over Row (Dumbbell)
3
15 reps
-
6
Arnold Press
3
15 reps
-
7
Lat Pulldown (Close Grip)
3
15 reps
-
8
Face Pull
3
15 reps
-
9
Deadlift (Dumbbell)
3
15 reps
-
10
Tricep Pushdown (Cable)
3
15 reps
-
11
Pull-Up (Assisted)
3
15 reps
-
12
Tricep Extension (Barbell)
3
15 reps
-
13
Hyperextension
3
15 reps
-
14
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Goblet Squat
3
15 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Squat (Smith Machine)
3
15 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Leg Press (45 Degrees)
3
15 reps
-
7
Hack Squat
3
15 reps
-
8
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Goblet Squat
3
15 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Squat (Smith Machine)
3
15 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Leg Press (45 Degrees)
3
15 reps
-
7
Hack Squat
3
15 reps
-
8
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Goblet Squat
3
15 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Squat (Smith Machine)
3
15 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Leg Press (45 Degrees)
3
15 reps
-
7
Hack Squat
3
15 reps
-
8
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Goblet Squat
3
15 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Squat (Smith Machine)
3
15 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Leg Press (45 Degrees)
3
15 reps
-
7
Hack Squat
3
15 reps
-
8
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Goblet Squat
3
15 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Squat (Smith Machine)
3
15 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Leg Press (45 Degrees)
3
15 reps
-
7
Hack Squat
3
15 reps
-
8
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Goblet Squat
3
15 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Squat (Smith Machine)
3
15 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Leg Press (45 Degrees)
3
15 reps
-
7
Hack Squat
3
15 reps
-
8
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Goblet Squat
3
15 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Squat (Smith Machine)
3
15 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Leg Press (45 Degrees)
3
15 reps
-
7
Hack Squat
3
15 reps
-
8
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Goblet Squat
3
15 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Squat (Smith Machine)
3
15 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Leg Press (45 Degrees)
3
15 reps
-
7
Hack Squat
3
15 reps
-
8
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Goblet Squat
3
15 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Squat (Smith Machine)
3
15 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Leg Press (45 Degrees)
3
15 reps
-
7
Hack Squat
3
15 reps
-
8
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Goblet Squat
3
15 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Squat (Smith Machine)
3
15 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Leg Press (45 Degrees)
3
15 reps
-
7
Hack Squat
3
15 reps
-
8
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Goblet Squat
3
15 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Squat (Smith Machine)
3
15 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Leg Press (45 Degrees)
3
15 reps
-
7
Hack Squat
3
15 reps
-
8
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Goblet Squat
3
15 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Squat (Smith Machine)
3
15 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Leg Press (45 Degrees)
3
15 reps
-
7
Hack Squat
3
15 reps
-
8
Standing Calf Raise
3
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
15 Reps
-
2
21s (EZ Bar)
3 Sets
15 Reps
-
3
Bench Press (Barbell)
3 Sets
15 Reps
-
4
Hammer Bar Curl
3 Sets
15 Reps
-
5
Chest Fly (Cable)
3 Sets
15 Reps
-
6
Bicep Curl (Cable)
3 Sets
15 Reps
-
7
Decline Bench Press (Barbell)
3 Sets
15 Reps
-
8
Bicep Curl (Cable)
3 Sets
15 Reps
-
9
Incline Chest Fly (Dumbbell)
3 Sets
15 Reps
-
10
Bicep Curl (Cable)
3 Sets
15 Reps
-
Day 2
1
Lat Pulldown
3 Sets
15 Reps
-
2
Clean and Press
3 Sets
15 Reps
-
3
Seated Row (Cable)
3 Sets
15 Reps
-
4
Lying Rear Lateral Raise
3 Sets
15 Reps
-
5
Bent Over Row (Dumbbell)
3 Sets
15 Reps
-
6
Arnold Press
3 Sets
15 Reps
-
7
Lat Pulldown (Close Grip)
3 Sets
15 Reps
-
8
Face Pull
3 Sets
15 Reps
-
9
Deadlift (Dumbbell)
3 Sets
15 Reps
-
10
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
11
Pull-Up (Assisted)
3 Sets
15 Reps
-
12
Tricep Extension (Barbell)
3 Sets
15 Reps
-
13
Hyperextension
3 Sets
15 Reps
-
14
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
-
Day 3
1
Leg Extension
3 Sets
15 Reps
-
2
Goblet Squat
3 Sets
15 Reps
-
3
Leg Press (45 Degrees)
3 Sets
15 Reps
-
4
Squat (Smith Machine)
3 Sets
15 Reps
-
5
Lying Leg Curl
3 Sets
15 Reps
-
6
Leg Press (45 Degrees)
3 Sets
15 Reps
-
7
Hack Squat
3 Sets
15 Reps
-
8
Standing Calf Raise
3 Sets
15 Reps
-