Program Description
I recommend downloading simple workout log if on android to track workouts there instead of on this app as it's very buggy Build muscle and strength following progressive overload. Best results when bulking. Designed to run 6 days a week. So. P p l rest p p l... Or p p l p p l rest repeat Start out conservative with your numbers and do not add more than 2.5kg each time you can add weight. I myself have made great gains doing this program in the past and highly recommend it. Rest times 2 - 5 minutes. 2 minutes minimum.
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMay 22, 2024 03:13
- Last EditedOct 12, 2024 09:38
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
5 reps
2
Incline Bench Press (Barbell)
3
5 reps
3
Overhead Press (Barbell)
3
5 reps
4
Lateral Raise (Dumbbell)
3
10-12 reps
5
Overhead Extension (Dumbbell)
3
8-10 reps
6
Tricep Rope Push Down (Cable)
3
10-12 reps
7
Shrug (Barbell)
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Incline Bench Press (Barbell)
3
5 reps
3
Overhead Press (Barbell)
3
5 reps
4
Lateral Raise (Dumbbell)
3
10-12 reps
5
Overhead Extension (Dumbbell)
3
8-10 reps
6
Tricep Rope Push Down (Cable)
3
10-12 reps
7
Shrug (Barbell)
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Incline Bench Press (Barbell)
3
5 reps
3
Overhead Press (Barbell)
3
5 reps
4
Lateral Raise (Dumbbell)
3
10-12 reps
5
Overhead Extension (Dumbbell)
3
8-10 reps
6
Tricep Rope Push Down (Cable)
3
10-12 reps
7
Shrug (Barbell)
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Incline Bench Press (Barbell)
3
5 reps
3
Overhead Press (Barbell)
3
5 reps
4
Lateral Raise (Dumbbell)
3
10-12 reps
5
Overhead Extension (Dumbbell)
3
8-10 reps
6
Tricep Rope Push Down (Cable)
3
10-12 reps
7
Shrug (Barbell)
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Incline Bench Press (Barbell)
3
5 reps
3
Overhead Press (Barbell)
3
5 reps
4
Lateral Raise (Dumbbell)
3
10-12 reps
5
Overhead Extension (Dumbbell)
3
8-10 reps
6
Tricep Rope Push Down (Cable)
3
10-12 reps
7
Shrug (Barbell)
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Incline Bench Press (Barbell)
3
5 reps
3
Overhead Press (Barbell)
3
5 reps
4
Lateral Raise (Dumbbell)
3
10-12 reps
5
Overhead Extension (Dumbbell)
3
8-10 reps
6
Tricep Rope Push Down (Cable)
3
10-12 reps
7
Shrug (Barbell)
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Incline Bench Press (Barbell)
3
5 reps
3
Overhead Press (Barbell)
3
5 reps
4
Lateral Raise (Dumbbell)
3
10-12 reps
5
Overhead Extension (Dumbbell)
3
8-10 reps
6
Tricep Rope Push Down (Cable)
3
10-12 reps
7
Shrug (Barbell)
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Incline Bench Press (Barbell)
3
5 reps
3
Overhead Press (Barbell)
3
5 reps
4
Lateral Raise (Dumbbell)
3
10-12 reps
5
Overhead Extension (Dumbbell)
3
8-10 reps
6
Tricep Rope Push Down (Cable)
3
10-12 reps
7
Shrug (Barbell)
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Incline Bench Press (Barbell)
3
5 reps
3
Overhead Press (Barbell)
3
5 reps
4
Lateral Raise (Dumbbell)
3
10-12 reps
5
Overhead Extension (Dumbbell)
3
8-10 reps
6
Tricep Rope Push Down (Cable)
3
10-12 reps
7
Shrug (Barbell)
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Incline Bench Press (Barbell)
3
5 reps
3
Overhead Press (Barbell)
3
5 reps
4
Lateral Raise (Dumbbell)
3
10-12 reps
5
Overhead Extension (Dumbbell)
3
8-10 reps
6
Tricep Rope Push Down (Cable)
3
10-12 reps
7
Shrug (Barbell)
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Incline Bench Press (Barbell)
3
5 reps
3
Overhead Press (Barbell)
3
5 reps
4
Lateral Raise (Dumbbell)
3
10-12 reps
5
Overhead Extension (Dumbbell)
3
8-10 reps
6
Tricep Rope Push Down (Cable)
3
10-12 reps
7
Shrug (Barbell)
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Incline Bench Press (Barbell)
3
5 reps
3
Overhead Press (Barbell)
3
5 reps
4
Lateral Raise (Dumbbell)
3
10-12 reps
5
Overhead Extension (Dumbbell)
3
8-10 reps
6
Tricep Rope Push Down (Cable)
3
10-12 reps
7
Shrug (Barbell)
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
2
Lat Pulldown
3
8-10 reps
3
Seated Row (Cable)
3
8-10 reps
4
Face Pull
3
10-12 reps
5
Bicep Curl (Barbell)
4
10-12 reps
6
Hammer Curl
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
2
Lat Pulldown
3
8-10 reps
3
Seated Row (Cable)
3
8-10 reps
4
Face Pull
3
10-12 reps
5
Bicep Curl (Barbell)
4
10-12 reps
6
Hammer Curl
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
2
Lat Pulldown
3
8-10 reps
3
Seated Row (Cable)
3
8-10 reps
4
Face Pull
3
10-12 reps
5
Bicep Curl (Barbell)
4
10-12 reps
6
Hammer Curl
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
2
Lat Pulldown
3
8-10 reps
3
Seated Row (Cable)
3
8-10 reps
4
Face Pull
3
10-12 reps
5
Bicep Curl (Barbell)
4
10-12 reps
6
Hammer Curl
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
2
Lat Pulldown
3
8-10 reps
3
Seated Row (Cable)
3
8-10 reps
4
Face Pull
3
10-12 reps
5
Bicep Curl (Barbell)
4
10-12 reps
6
Hammer Curl
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
2
Lat Pulldown
3
8-10 reps
3
Seated Row (Cable)
3
8-10 reps
4
Face Pull
3
10-12 reps
5
Bicep Curl (Barbell)
4
10-12 reps
6
Hammer Curl
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
2
Lat Pulldown
3
8-10 reps
3
Seated Row (Cable)
3
8-10 reps
4
Face Pull
3
10-12 reps
5
Bicep Curl (Barbell)
4
10-12 reps
6
Hammer Curl
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
2
Lat Pulldown
3
8-10 reps
3
Seated Row (Cable)
3
8-10 reps
4
Face Pull
3
10-12 reps
5
Bicep Curl (Barbell)
4
10-12 reps
6
Hammer Curl
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
2
Lat Pulldown
3
8-10 reps
3
Seated Row (Cable)
3
8-10 reps
4
Face Pull
3
10-12 reps
5
Bicep Curl (Barbell)
4
10-12 reps
6
Hammer Curl
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
2
Lat Pulldown
3
8-10 reps
3
Seated Row (Cable)
3
8-10 reps
4
Face Pull
3
10-12 reps
5
Bicep Curl (Barbell)
4
10-12 reps
6
Hammer Curl
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
2
Lat Pulldown
3
8-10 reps
3
Seated Row (Cable)
3
8-10 reps
4
Face Pull
3
10-12 reps
5
Bicep Curl (Barbell)
4
10-12 reps
6
Hammer Curl
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
2
Lat Pulldown
3
8-10 reps
3
Seated Row (Cable)
3
8-10 reps
4
Face Pull
3
10-12 reps
5
Bicep Curl (Barbell)
4
10-12 reps
6
Hammer Curl
3
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
2
Leg Extension
3
10-12 reps
3
Hamstring Curl
3
10-12 reps
4
Seated Calf Raise
5
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
2
Leg Extension
3
10-12 reps
3
Hamstring Curl
3
10-12 reps
4
Seated Calf Raise
5
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
2
Leg Extension
3
10-12 reps
3
Hamstring Curl
3
10-12 reps
4
Seated Calf Raise
5
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
2
Leg Extension
3
10-12 reps
3
Hamstring Curl
3
10-12 reps
4
Seated Calf Raise
5
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
2
Leg Extension
3
10-12 reps
3
Hamstring Curl
3
10-12 reps
4
Seated Calf Raise
5
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
2
Leg Extension
3
10-12 reps
3
Hamstring Curl
3
10-12 reps
4
Seated Calf Raise
5
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
2
Leg Extension
3
10-12 reps
3
Hamstring Curl
3
10-12 reps
4
Seated Calf Raise
5
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
2
Leg Extension
3
10-12 reps
3
Hamstring Curl
3
10-12 reps
4
Seated Calf Raise
5
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
2
Leg Extension
3
10-12 reps
3
Hamstring Curl
3
10-12 reps
4
Seated Calf Raise
5
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
2
Leg Extension
3
10-12 reps
3
Hamstring Curl
3
10-12 reps
4
Seated Calf Raise
5
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
2
Leg Extension
3
10-12 reps
3
Hamstring Curl
3
10-12 reps
4
Seated Calf Raise
5
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
2
Leg Extension
3
10-12 reps
3
Hamstring Curl
3
10-12 reps
4
Seated Calf Raise
5
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Incline Bench Press (Barbell)
3
5 reps
3
Overhead Press (Barbell)
3
5 reps
4
Lateral Raise (Dumbbell)
3
10-12 reps
5
Overhead Extension (Dumbbell)
3
8-10 reps
6
Tricep Rope Push Down (Cable)
3
10-12 reps
7
Shrug (Barbell)
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Incline Bench Press (Barbell)
3
5 reps
3
Overhead Press (Barbell)
3
5 reps
4
Lateral Raise (Dumbbell)
3
10-12 reps
5
Overhead Extension (Dumbbell)
3
8-10 reps
6
Tricep Rope Push Down (Cable)
3
10-12 reps
7
Shrug (Barbell)
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Incline Bench Press (Barbell)
3
5 reps
3
Overhead Press (Barbell)
3
5 reps
4
Lateral Raise (Dumbbell)
3
10-12 reps
5
Overhead Extension (Dumbbell)
3
8-10 reps
6
Tricep Rope Push Down (Cable)
3
10-12 reps
7
Shrug (Barbell)
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Incline Bench Press (Barbell)
3
5 reps
3
Overhead Press (Barbell)
3
5 reps
4
Lateral Raise (Dumbbell)
3
10-12 reps
5
Overhead Extension (Dumbbell)
3
8-10 reps
6
Tricep Rope Push Down (Cable)
3
10-12 reps
7
Shrug (Barbell)
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Incline Bench Press (Barbell)
3
5 reps
3
Overhead Press (Barbell)
3
5 reps
4
Lateral Raise (Dumbbell)
3
10-12 reps
5
Overhead Extension (Dumbbell)
3
8-10 reps
6
Tricep Rope Push Down (Cable)
3
10-12 reps
7
Shrug (Barbell)
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Incline Bench Press (Barbell)
3
5 reps
3
Overhead Press (Barbell)
3
5 reps
4
Lateral Raise (Dumbbell)
3
10-12 reps
5
Overhead Extension (Dumbbell)
3
8-10 reps
6
Tricep Rope Push Down (Cable)
3
10-12 reps
7
Shrug (Barbell)
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Incline Bench Press (Barbell)
3
5 reps
3
Overhead Press (Barbell)
3
5 reps
4
Lateral Raise (Dumbbell)
3
10-12 reps
5
Overhead Extension (Dumbbell)
3
8-10 reps
6
Tricep Rope Push Down (Cable)
3
10-12 reps
7
Shrug (Barbell)
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Incline Bench Press (Barbell)
3
5 reps
3
Overhead Press (Barbell)
3
5 reps
4
Lateral Raise (Dumbbell)
3
10-12 reps
5
Overhead Extension (Dumbbell)
3
8-10 reps
6
Tricep Rope Push Down (Cable)
3
10-12 reps
7
Shrug (Barbell)
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Incline Bench Press (Barbell)
3
5 reps
3
Overhead Press (Barbell)
3
5 reps
4
Lateral Raise (Dumbbell)
3
10-12 reps
5
Overhead Extension (Dumbbell)
3
8-10 reps
6
Tricep Rope Push Down (Cable)
3
10-12 reps
7
Shrug (Barbell)
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Incline Bench Press (Barbell)
3
5 reps
3
Overhead Press (Barbell)
3
5 reps
4
Lateral Raise (Dumbbell)
3
10-12 reps
5
Overhead Extension (Dumbbell)
3
8-10 reps
6
Tricep Rope Push Down (Cable)
3
10-12 reps
7
Shrug (Barbell)
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Incline Bench Press (Barbell)
3
5 reps
3
Overhead Press (Barbell)
3
5 reps
4
Lateral Raise (Dumbbell)
3
10-12 reps
5
Overhead Extension (Dumbbell)
3
8-10 reps
6
Tricep Rope Push Down (Cable)
3
10-12 reps
7
Shrug (Barbell)
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Incline Bench Press (Barbell)
3
5 reps
3
Overhead Press (Barbell)
3
5 reps
4
Lateral Raise (Dumbbell)
3
10-12 reps
5
Overhead Extension (Dumbbell)
3
8-10 reps
6
Tricep Rope Push Down (Cable)
3
10-12 reps
7
Shrug (Barbell)
3
10-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
2
Lat Pulldown
3
8-10 reps
3
Seated Row (Cable)
3
8-10 reps
4
Face Pull
3
10-12 reps
5
Bicep Curl (Barbell)
4
10-12 reps
6
Hammer Curl
3
10-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
2
Lat Pulldown
3
8-10 reps
3
Seated Row (Cable)
3
8-10 reps
4
Face Pull
3
10-12 reps
5
Bicep Curl (Barbell)
4
10-12 reps
6
Hammer Curl
3
10-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
2
Lat Pulldown
3
8-10 reps
3
Seated Row (Cable)
3
8-10 reps
4
Face Pull
3
10-12 reps
5
Bicep Curl (Barbell)
4
10-12 reps
6
Hammer Curl
3
10-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
2
Lat Pulldown
3
8-10 reps
3
Seated Row (Cable)
3
8-10 reps
4
Face Pull
3
10-12 reps
5
Bicep Curl (Barbell)
4
10-12 reps
6
Hammer Curl
3
10-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
2
Lat Pulldown
3
8-10 reps
3
Seated Row (Cable)
3
8-10 reps
4
Face Pull
3
10-12 reps
5
Bicep Curl (Barbell)
4
10-12 reps
6
Hammer Curl
3
10-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
2
Lat Pulldown
3
8-10 reps
3
Seated Row (Cable)
3
8-10 reps
4
Face Pull
3
10-12 reps
5
Bicep Curl (Barbell)
4
10-12 reps
6
Hammer Curl
3
10-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
2
Lat Pulldown
3
8-10 reps
3
Seated Row (Cable)
3
8-10 reps
4
Face Pull
3
10-12 reps
5
Bicep Curl (Barbell)
4
10-12 reps
6
Hammer Curl
3
10-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
2
Lat Pulldown
3
8-10 reps
3
Seated Row (Cable)
3
8-10 reps
4
Face Pull
3
10-12 reps
5
Bicep Curl (Barbell)
4
10-12 reps
6
Hammer Curl
3
10-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
2
Lat Pulldown
3
8-10 reps
3
Seated Row (Cable)
3
8-10 reps
4
Face Pull
3
10-12 reps
5
Bicep Curl (Barbell)
4
10-12 reps
6
Hammer Curl
3
10-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
2
Lat Pulldown
3
8-10 reps
3
Seated Row (Cable)
3
8-10 reps
4
Face Pull
3
10-12 reps
5
Bicep Curl (Barbell)
4
10-12 reps
6
Hammer Curl
3
10-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
2
Lat Pulldown
3
8-10 reps
3
Seated Row (Cable)
3
8-10 reps
4
Face Pull
3
10-12 reps
5
Bicep Curl (Barbell)
4
10-12 reps
6
Hammer Curl
3
10-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
2
Lat Pulldown
3
8-10 reps
3
Seated Row (Cable)
3
8-10 reps
4
Face Pull
3
10-12 reps
5
Bicep Curl (Barbell)
4
10-12 reps
6
Hammer Curl
3
10-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
2
Leg Extension
3
10-12 reps
3
Seated Hamstring Curl
3
10-12 reps
4
Seated Calf Raise
5
10-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
2
Leg Extension
3
10-12 reps
3
Seated Hamstring Curl
3
10-12 reps
4
Seated Calf Raise
5
10-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
2
Leg Extension
3
10-12 reps
3
Seated Hamstring Curl
3
10-12 reps
4
Seated Calf Raise
5
10-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
2
Leg Extension
3
10-12 reps
3
Seated Hamstring Curl
3
10-12 reps
4
Seated Calf Raise
5
10-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
2
Leg Extension
3
10-12 reps
3
Seated Hamstring Curl
3
10-12 reps
4
Seated Calf Raise
5
10-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
2
Leg Extension
3
10-12 reps
3
Seated Hamstring Curl
3
10-12 reps
4
Seated Calf Raise
5
10-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
2
Leg Extension
3
10-12 reps
3
Seated Hamstring Curl
3
10-12 reps
4
Seated Calf Raise
5
10-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
2
Leg Extension
3
10-12 reps
3
Seated Hamstring Curl
3
10-12 reps
4
Seated Calf Raise
5
10-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
2
Leg Extension
3
10-12 reps
3
Seated Hamstring Curl
3
10-12 reps
4
Seated Calf Raise
5
10-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
2
Leg Extension
3
10-12 reps
3
Seated Hamstring Curl
3
10-12 reps
4
Seated Calf Raise
5
10-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
2
Leg Extension
3
10-12 reps
3
Seated Hamstring Curl
3
10-12 reps
4
Seated Calf Raise
5
10-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
2
Leg Extension
3
10-12 reps
3
Seated Hamstring Curl
3
10-12 reps
4
Seated Calf Raise
5
10-12 reps
Week 1
1 / 12 Weeks
Day 2
1
Barbell Row3 Sets
5 Reps
2
Lat Pulldown3 Sets
8-10 Reps
3
Seated Row (Cable)3 Sets
8-10 Reps
4
Face Pull3 Sets
10-12 Reps
5
Bicep Curl (Barbell)4 Sets
10-12 Reps
6
Hammer Curl3 Sets
10-12 Reps
Day 1
1
Bench Press (Barbell)3 Sets
5 Reps
2
Incline Bench Press (Barbell)3 Sets
5 Reps
3
Overhead Press (Barbell)3 Sets
5 Reps
4
Lateral Raise (Dumbbell)3 Sets
10-12 Reps
5
Overhead Extension (Dumbbell)3 Sets
8-10 Reps
6
Tricep Rope Push Down (Cable)3 Sets
10-12 Reps
7
Shrug (Barbell)3 Sets
10-12 Reps
Day 4
1
Bench Press (Barbell)3 Sets
5 Reps
2
Incline Bench Press (Barbell)3 Sets
5 Reps
3
Overhead Press (Barbell)3 Sets
5 Reps
4
Lateral Raise (Dumbbell)3 Sets
10-12 Reps
5
Overhead Extension (Dumbbell)3 Sets
8-10 Reps
6
Tricep Rope Push Down (Cable)3 Sets
10-12 Reps
7
Shrug (Barbell)3 Sets
10-12 Reps
Day 5
1
Barbell Row3 Sets
5 Reps
2
Lat Pulldown3 Sets
8-10 Reps
3
Seated Row (Cable)3 Sets
8-10 Reps
4
Face Pull3 Sets
10-12 Reps
5
Bicep Curl (Barbell)4 Sets
10-12 Reps
6
Hammer Curl3 Sets
10-12 Reps
Day 6
1
Squat (Barbell)4 Sets
5 Reps
2
Leg Extension3 Sets
10-12 Reps
3
Seated Hamstring Curl3 Sets
10-12 Reps
4
Seated Calf Raise5 Sets
10-12 Reps
Day 3
1
Squat (Barbell)4 Sets
5 Reps
2
Leg Extension3 Sets
10-12 Reps
3
Hamstring Curl3 Sets
10-12 Reps
4
Seated Calf Raise5 Sets
10-12 Reps