Program Description
The purpose of this program is to built strength and muscle with a program that's effective.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedOct 03, 2024 04:01
- Last EditedOct 03, 2024 04:36
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
Squat (Barbell)
2
8 reps
2
Squat (Barbell)
1
12 reps
3
Lunge (Dumbbell)
3
20 reps
4
Leg Extension
3
20 reps
5
Romanian Deadlift (Barbell)
3
12 reps
6
Seated Calf Raise
3
12 reps
7
Decline Crunch (Weighted)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
2
Bench Press (Barbell)
1
12 reps
3
Incline Bench Press (Dumbbell)
3
12 reps
4
Chest Fly (Cable)
3
20 reps
5
Overhead Press (Barbell)
3
15 reps
6
Lateral Raise (Dumbbell)
3
20 reps
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
8
Skull Crusher (Dumbbell)
3
20 reps
9
Decline Crunch (Weighted)
3
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
2
Bench Press (Barbell)
1
12 reps
3
Incline Bench Press (Dumbbell)
3
12 reps
4
Chest Fly (Cable)
3
20 reps
5
Overhead Press (Barbell)
3
15 reps
6
Lateral Raise (Dumbbell)
3
20 reps
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
8
Skull Crusher (Dumbbell)
3
20 reps
9
Decline Crunch (Weighted)
3
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
2
Bench Press (Barbell)
1
12 reps
3
Incline Bench Press (Dumbbell)
3
12 reps
4
Chest Fly (Cable)
3
20 reps
5
Overhead Press (Barbell)
3
15 reps
6
Lateral Raise (Dumbbell)
3
20 reps
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
8
Skull Crusher (Dumbbell)
3
20 reps
9
Decline Crunch (Weighted)
3
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
2
Bench Press (Barbell)
1
12 reps
3
Incline Bench Press (Dumbbell)
3
12 reps
4
Chest Fly (Cable)
3
20 reps
5
Overhead Press (Barbell)
3
15 reps
6
Lateral Raise (Dumbbell)
3
20 reps
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
8
Skull Crusher (Dumbbell)
3
20 reps
9
Decline Crunch (Weighted)
3
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
2
Bench Press (Barbell)
1
12 reps
3
Incline Bench Press (Dumbbell)
3
12 reps
4
Chest Fly (Cable)
3
20 reps
5
Overhead Press (Barbell)
3
15 reps
6
Lateral Raise (Dumbbell)
3
20 reps
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
8
Skull Crusher (Dumbbell)
3
20 reps
9
Decline Crunch (Weighted)
3
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
2
Bench Press (Barbell)
1
12 reps
3
Incline Bench Press (Dumbbell)
3
12 reps
4
Chest Fly (Cable)
3
20 reps
5
Overhead Press (Barbell)
3
15 reps
6
Lateral Raise (Dumbbell)
3
20 reps
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
8
Skull Crusher (Dumbbell)
3
20 reps
9
Decline Crunch (Weighted)
3
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
2
Bench Press (Barbell)
1
12 reps
3
Incline Bench Press (Dumbbell)
3
12 reps
4
Chest Fly (Cable)
3
20 reps
5
Overhead Press (Barbell)
3
15 reps
6
Lateral Raise (Dumbbell)
3
20 reps
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
8
Skull Crusher (Dumbbell)
3
20 reps
9
Decline Crunch (Weighted)
3
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
2
Bench Press (Barbell)
1
12 reps
3
Incline Bench Press (Dumbbell)
3
12 reps
4
Chest Fly (Cable)
3
20 reps
5
Overhead Press (Barbell)
3
15 reps
6
Lateral Raise (Dumbbell)
3
20 reps
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
8
Skull Crusher (Dumbbell)
3
20 reps
9
Decline Crunch (Weighted)
3
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
2
Bench Press (Barbell)
1
12 reps
3
Incline Bench Press (Dumbbell)
3
12 reps
4
Chest Fly (Cable)
3
20 reps
5
Overhead Press (Barbell)
3
15 reps
6
Lateral Raise (Dumbbell)
3
20 reps
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
8
Skull Crusher (Dumbbell)
3
20 reps
9
Decline Crunch (Weighted)
3
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
2
Bench Press (Barbell)
1
12 reps
3
Incline Bench Press (Dumbbell)
3
12 reps
4
Chest Fly (Cable)
3
20 reps
5
Overhead Press (Barbell)
3
15 reps
6
Lateral Raise (Dumbbell)
3
20 reps
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
8
Skull Crusher (Dumbbell)
3
20 reps
9
Decline Crunch (Weighted)
3
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
2
Bench Press (Barbell)
1
12 reps
3
Incline Bench Press (Dumbbell)
3
12 reps
4
Chest Fly (Cable)
3
20 reps
5
Overhead Press (Barbell)
3
15 reps
6
Lateral Raise (Dumbbell)
3
20 reps
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
8
Skull Crusher (Dumbbell)
3
20 reps
9
Decline Crunch (Weighted)
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
2
Bench Press (Barbell)
1
12 reps
3
Incline Bench Press (Dumbbell)
3
12 reps
4
Chest Fly (Cable)
3
20 reps
5
Overhead Press (Barbell)
3
15 reps
6
Lateral Raise (Dumbbell)
3
20 reps
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
8
Skull Crusher (Dumbbell)
3
20 reps
9
Decline Crunch (Weighted)
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
2
Straight Arm Pulldown
3
20 reps
3
Meadow Row
3
15 reps
4
Shrug (Dumbbell)
3
15 reps
5
Bicep Curl (Dumbbell)
3
10 reps
6
Hammer Curl
3
12 reps
7
Preacher Curl (Dumbbell)
3
20 reps
8
Rear Delt Fly (Dumbbell)
3
20 reps
9
Decline Crunch (Weighted)
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
2
Straight Arm Pulldown
3
20 reps
3
Meadow Row
3
15 reps
4
Shrug (Dumbbell)
3
15 reps
5
Bicep Curl (Dumbbell)
3
10 reps
6
Hammer Curl
3
12 reps
7
Preacher Curl (Dumbbell)
3
20 reps
8
Rear Delt Fly (Dumbbell)
3
20 reps
9
Decline Crunch (Weighted)
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
2
Straight Arm Pulldown
3
20 reps
3
Meadow Row
3
15 reps
4
Shrug (Dumbbell)
3
15 reps
5
Bicep Curl (Dumbbell)
3
10 reps
6
Hammer Curl
3
12 reps
7
Preacher Curl (Dumbbell)
3
20 reps
8
Rear Delt Fly (Dumbbell)
3
20 reps
9
Decline Crunch (Weighted)
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
2
Straight Arm Pulldown
3
20 reps
3
Meadow Row
3
15 reps
4
Shrug (Dumbbell)
3
15 reps
5
Bicep Curl (Dumbbell)
3
10 reps
6
Hammer Curl
3
12 reps
7
Preacher Curl (Dumbbell)
3
20 reps
8
Rear Delt Fly (Dumbbell)
3
20 reps
9
Decline Crunch (Weighted)
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
2
Straight Arm Pulldown
3
20 reps
3
Meadow Row
3
15 reps
4
Shrug (Dumbbell)
3
15 reps
5
Bicep Curl (Dumbbell)
3
10 reps
6
Hammer Curl
3
12 reps
7
Preacher Curl (Dumbbell)
3
20 reps
8
Rear Delt Fly (Dumbbell)
3
20 reps
9
Decline Crunch (Weighted)
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
2
Straight Arm Pulldown
3
20 reps
3
Meadow Row
3
15 reps
4
Shrug (Dumbbell)
3
15 reps
5
Bicep Curl (Dumbbell)
3
10 reps
6
Hammer Curl
3
12 reps
7
Preacher Curl (Dumbbell)
3
20 reps
8
Rear Delt Fly (Dumbbell)
3
20 reps
9
Decline Crunch (Weighted)
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
2
Straight Arm Pulldown
3
20 reps
3
Meadow Row
3
15 reps
4
Shrug (Dumbbell)
3
15 reps
5
Bicep Curl (Dumbbell)
3
10 reps
6
Hammer Curl
3
12 reps
7
Preacher Curl (Dumbbell)
3
20 reps
8
Rear Delt Fly (Dumbbell)
3
20 reps
9
Decline Crunch (Weighted)
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
2
Straight Arm Pulldown
3
20 reps
3
Meadow Row
3
15 reps
4
Shrug (Dumbbell)
3
15 reps
5
Bicep Curl (Dumbbell)
3
10 reps
6
Hammer Curl
3
12 reps
7
Preacher Curl (Dumbbell)
3
20 reps
8
Rear Delt Fly (Dumbbell)
3
20 reps
9
Decline Crunch (Weighted)
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
2
Straight Arm Pulldown
3
20 reps
3
Meadow Row
3
15 reps
4
Shrug (Dumbbell)
3
15 reps
5
Bicep Curl (Dumbbell)
3
10 reps
6
Hammer Curl
3
12 reps
7
Preacher Curl (Dumbbell)
3
20 reps
8
Rear Delt Fly (Dumbbell)
3
20 reps
9
Decline Crunch (Weighted)
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
2
Straight Arm Pulldown
3
20 reps
3
Meadow Row
3
15 reps
4
Shrug (Dumbbell)
3
15 reps
5
Bicep Curl (Dumbbell)
3
10 reps
6
Hammer Curl
3
12 reps
7
Preacher Curl (Dumbbell)
3
20 reps
8
Rear Delt Fly (Dumbbell)
3
20 reps
9
Decline Crunch (Weighted)
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
2
Straight Arm Pulldown
3
20 reps
3
Meadow Row
3
15 reps
4
Shrug (Dumbbell)
3
15 reps
5
Bicep Curl (Dumbbell)
3
10 reps
6
Hammer Curl
3
12 reps
7
Preacher Curl (Dumbbell)
3
20 reps
8
Rear Delt Fly (Dumbbell)
3
20 reps
9
Decline Crunch (Weighted)
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
2
Straight Arm Pulldown
3
20 reps
3
Meadow Row
3
15 reps
4
Shrug (Dumbbell)
3
15 reps
5
Bicep Curl (Dumbbell)
3
10 reps
6
Hammer Curl
3
12 reps
7
Preacher Curl (Dumbbell)
3
20 reps
8
Rear Delt Fly (Dumbbell)
3
20 reps
9
Decline Crunch (Weighted)
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
12 reps
2
Glute Kickback (Cable)
3
20 reps
3
Good Morning
3
12 reps
4
Seated Hamstring Curl
3
20 reps
5
Leg Press (45 Degrees)
3
20 reps
6
Seated Calf Raise
3
20 reps
7
Decline Crunch (Weighted)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
2
Squat (Barbell)
1
12 reps
3
Lunge (Dumbbell)
3
20 reps
4
Leg Extension
3
20 reps
5
Romanian Deadlift (Barbell)
3
12 reps
6
Seated Calf Raise
3
12 reps
7
Decline Crunch (Weighted)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
12 reps
2
Glute Kickback (Cable)
3
20 reps
3
Good Morning
3
12 reps
4
Seated Hamstring Curl
3
20 reps
5
Leg Press (45 Degrees)
3
20 reps
6
Seated Calf Raise
3
20 reps
7
Decline Crunch (Weighted)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
2
Squat (Barbell)
1
12 reps
3
Lunge (Dumbbell)
3
20 reps
4
Leg Extension
3
20 reps
5
Romanian Deadlift (Barbell)
3
12 reps
6
Seated Calf Raise
3
12 reps
7
Decline Crunch (Weighted)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
12 reps
2
Glute Kickback (Cable)
3
20 reps
3
Good Morning
3
12 reps
4
Seated Hamstring Curl
3
20 reps
5
Leg Press (45 Degrees)
3
20 reps
6
Seated Calf Raise
3
20 reps
7
Decline Crunch (Weighted)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
2
Squat (Barbell)
1
12 reps
3
Lunge (Dumbbell)
3
20 reps
4
Leg Extension
3
20 reps
5
Romanian Deadlift (Barbell)
3
12 reps
6
Seated Calf Raise
3
12 reps
7
Decline Crunch (Weighted)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
12 reps
2
Glute Kickback (Cable)
3
20 reps
3
Good Morning
3
12 reps
4
Seated Hamstring Curl
3
20 reps
5
Leg Press (45 Degrees)
3
20 reps
6
Seated Calf Raise
3
20 reps
7
Decline Crunch (Weighted)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
2
Squat (Barbell)
1
12 reps
3
Lunge (Dumbbell)
3
20 reps
4
Leg Extension
3
20 reps
5
Romanian Deadlift (Barbell)
3
12 reps
6
Seated Calf Raise
3
12 reps
7
Decline Crunch (Weighted)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
12 reps
2
Glute Kickback (Cable)
3
20 reps
3
Good Morning
3
12 reps
4
Seated Hamstring Curl
3
20 reps
5
Leg Press (45 Degrees)
3
20 reps
6
Seated Calf Raise
3
20 reps
7
Decline Crunch (Weighted)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
2
Squat (Barbell)
1
12 reps
3
Lunge (Dumbbell)
3
20 reps
4
Leg Extension
3
20 reps
5
Romanian Deadlift (Barbell)
3
12 reps
6
Seated Calf Raise
3
12 reps
7
Decline Crunch (Weighted)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
12 reps
2
Glute Kickback (Cable)
3
20 reps
3
Good Morning
3
12 reps
4
Seated Hamstring Curl
3
20 reps
5
Leg Press (45 Degrees)
3
20 reps
6
Seated Calf Raise
3
20 reps
7
Decline Crunch (Weighted)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
2
Overhead Press (Barbell)
1
12 reps
3
Lateral Raise (Dumbbell)
3
20 reps
4
Bench Press (Barbell)
3
15 reps
5
Incline Bench Press (Dumbbell)
3
15 reps
6
Chest Fly (Cable)
3
20 reps
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
8
Skull Crusher (Dumbbell)
4
20 reps
9
Decline Crunch (Weighted)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
2
Overhead Press (Barbell)
1
12 reps
3
Lateral Raise (Dumbbell)
3
20 reps
4
Bench Press (Barbell)
3
15 reps
5
Incline Bench Press (Dumbbell)
3
15 reps
6
Chest Fly (Cable)
3
20 reps
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
8
Skull Crusher (Dumbbell)
4
20 reps
9
Decline Crunch (Weighted)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
2
Overhead Press (Barbell)
1
12 reps
3
Lateral Raise (Dumbbell)
3
20 reps
4
Bench Press (Barbell)
3
15 reps
5
Incline Bench Press (Dumbbell)
3
15 reps
6
Chest Fly (Cable)
3
20 reps
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
8
Skull Crusher (Dumbbell)
4
20 reps
9
Decline Crunch (Weighted)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
2
Overhead Press (Barbell)
1
12 reps
3
Lateral Raise (Dumbbell)
3
20 reps
4
Bench Press (Barbell)
3
15 reps
5
Incline Bench Press (Dumbbell)
3
15 reps
6
Chest Fly (Cable)
3
20 reps
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
8
Skull Crusher (Dumbbell)
4
20 reps
9
Decline Crunch (Weighted)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
2
Overhead Press (Barbell)
1
12 reps
3
Lateral Raise (Dumbbell)
3
20 reps
4
Bench Press (Barbell)
3
15 reps
5
Incline Bench Press (Dumbbell)
3
15 reps
6
Chest Fly (Cable)
3
20 reps
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
8
Skull Crusher (Dumbbell)
4
20 reps
9
Decline Crunch (Weighted)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
2
Overhead Press (Barbell)
1
12 reps
3
Lateral Raise (Dumbbell)
3
20 reps
4
Bench Press (Barbell)
3
15 reps
5
Incline Bench Press (Dumbbell)
3
15 reps
6
Chest Fly (Cable)
3
20 reps
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
8
Skull Crusher (Dumbbell)
4
20 reps
9
Decline Crunch (Weighted)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
2
Overhead Press (Barbell)
1
12 reps
3
Lateral Raise (Dumbbell)
3
20 reps
4
Bench Press (Barbell)
3
15 reps
5
Incline Bench Press (Dumbbell)
3
15 reps
6
Chest Fly (Cable)
3
20 reps
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
8
Skull Crusher (Dumbbell)
4
20 reps
9
Decline Crunch (Weighted)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
2
Overhead Press (Barbell)
1
12 reps
3
Lateral Raise (Dumbbell)
3
20 reps
4
Bench Press (Barbell)
3
15 reps
5
Incline Bench Press (Dumbbell)
3
15 reps
6
Chest Fly (Cable)
3
20 reps
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
8
Skull Crusher (Dumbbell)
4
20 reps
9
Decline Crunch (Weighted)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
2
Overhead Press (Barbell)
1
12 reps
3
Lateral Raise (Dumbbell)
3
20 reps
4
Bench Press (Barbell)
3
15 reps
5
Incline Bench Press (Dumbbell)
3
15 reps
6
Chest Fly (Cable)
3
20 reps
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
8
Skull Crusher (Dumbbell)
4
20 reps
9
Decline Crunch (Weighted)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
2
Overhead Press (Barbell)
1
12 reps
3
Lateral Raise (Dumbbell)
3
20 reps
4
Bench Press (Barbell)
3
15 reps
5
Incline Bench Press (Dumbbell)
3
15 reps
6
Chest Fly (Cable)
3
20 reps
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
8
Skull Crusher (Dumbbell)
4
20 reps
9
Decline Crunch (Weighted)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
2
Overhead Press (Barbell)
1
12 reps
3
Lateral Raise (Dumbbell)
3
20 reps
4
Bench Press (Barbell)
3
15 reps
5
Incline Bench Press (Dumbbell)
3
15 reps
6
Chest Fly (Cable)
3
20 reps
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
8
Skull Crusher (Dumbbell)
4
20 reps
9
Decline Crunch (Weighted)
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12 reps
2
Seated Row (Cable)
3
20 reps
3
Lat Pulldown
3
15 reps
4
Shrug (Dumbbell)
3
15 reps
5
Hammer Curl (Cable)
3
12 reps
6
Concentration Curl
3
12 reps
7
Face Pull
3
20 reps
8
Decline Crunch (Weighted)
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12 reps
2
Seated Row (Cable)
3
20 reps
3
Lat Pulldown
3
15 reps
4
Shrug (Dumbbell)
3
15 reps
5
Hammer Curl (Cable)
3
12 reps
6
Concentration Curl
3
12 reps
7
Face Pull
3
20 reps
8
Decline Crunch (Weighted)
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12 reps
2
Seated Row (Cable)
3
20 reps
3
Lat Pulldown
3
15 reps
4
Shrug (Dumbbell)
3
15 reps
5
Hammer Curl (Cable)
3
12 reps
6
Concentration Curl
3
12 reps
7
Face Pull
3
20 reps
8
Decline Crunch (Weighted)
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12 reps
2
Seated Row (Cable)
3
20 reps
3
Lat Pulldown
3
15 reps
4
Shrug (Dumbbell)
3
15 reps
5
Hammer Curl (Cable)
3
12 reps
6
Concentration Curl
3
12 reps
7
Face Pull
3
20 reps
8
Decline Crunch (Weighted)
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12 reps
2
Seated Row (Cable)
3
20 reps
3
Lat Pulldown
3
15 reps
4
Shrug (Dumbbell)
3
15 reps
5
Hammer Curl (Cable)
3
12 reps
6
Concentration Curl
3
12 reps
7
Face Pull
3
20 reps
8
Decline Crunch (Weighted)
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12 reps
2
Seated Row (Cable)
3
20 reps
3
Lat Pulldown
3
15 reps
4
Shrug (Dumbbell)
3
15 reps
5
Hammer Curl (Cable)
3
12 reps
6
Concentration Curl
3
12 reps
7
Face Pull
3
20 reps
8
Decline Crunch (Weighted)
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12 reps
2
Seated Row (Cable)
3
20 reps
3
Lat Pulldown
3
15 reps
4
Shrug (Dumbbell)
3
15 reps
5
Hammer Curl (Cable)
3
12 reps
6
Concentration Curl
3
12 reps
7
Face Pull
3
20 reps
8
Decline Crunch (Weighted)
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12 reps
2
Seated Row (Cable)
3
20 reps
3
Lat Pulldown
3
15 reps
4
Shrug (Dumbbell)
3
15 reps
5
Hammer Curl (Cable)
3
12 reps
6
Concentration Curl
3
12 reps
7
Face Pull
3
20 reps
8
Decline Crunch (Weighted)
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12 reps
2
Seated Row (Cable)
3
20 reps
3
Lat Pulldown
3
15 reps
4
Shrug (Dumbbell)
3
15 reps
5
Hammer Curl (Cable)
3
12 reps
6
Concentration Curl
3
12 reps
7
Face Pull
3
20 reps
8
Decline Crunch (Weighted)
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12 reps
2
Seated Row (Cable)
3
20 reps
3
Lat Pulldown
3
15 reps
4
Shrug (Dumbbell)
3
15 reps
5
Hammer Curl (Cable)
3
12 reps
6
Concentration Curl
3
12 reps
7
Face Pull
3
20 reps
8
Decline Crunch (Weighted)
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12 reps
2
Seated Row (Cable)
3
20 reps
3
Lat Pulldown
3
15 reps
4
Shrug (Dumbbell)
3
15 reps
5
Hammer Curl (Cable)
3
12 reps
6
Concentration Curl
3
12 reps
7
Face Pull
3
20 reps
8
Decline Crunch (Weighted)
3
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
2
Overhead Press (Barbell)
1
12 reps
3
Lateral Raise (Dumbbell)
3
20 reps
4
Bench Press (Barbell)
3
15 reps
5
Incline Bench Press (Dumbbell)
3
15 reps
6
Chest Fly (Cable)
3
20 reps
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
8
Skull Crusher (Dumbbell)
4
20 reps
9
Decline Crunch (Weighted)
3
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12 reps
2
Seated Row (Cable)
3
20 reps
3
Lat Pulldown
3
15 reps
4
Shrug (Dumbbell)
3
15 reps
5
Hammer Curl (Cable)
3
12 reps
6
Concentration Curl
3
12 reps
7
Face Pull
3
20 reps
8
Decline Crunch (Weighted)
3
15 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)2 Sets
8 Reps
2
Squat (Barbell)1 Set
12 Reps
3
Lunge (Dumbbell)3 Sets
20 Reps
4
Leg Extension3 Sets
20 Reps
5
Romanian Deadlift (Barbell)3 Sets
12 Reps
6
Seated Calf Raise3 Sets
12 Reps
7
Decline Crunch (Weighted)3 Sets
12 Reps
Day 2
1
Bench Press (Barbell)2 Sets
8 Reps
2
Bench Press (Barbell)1 Set
12 Reps
3
Incline Bench Press (Dumbbell)3 Sets
12 Reps
4
Chest Fly (Cable)3 Sets
20 Reps
5
Overhead Press (Barbell)3 Sets
15 Reps
6
Lateral Raise (Dumbbell)3 Sets
20 Reps
7
V-Handle Tricep Pushdown (Cable)3 Sets
20 Reps
8
Skull Crusher (Dumbbell)3 Sets
20 Reps
9
Decline Crunch (Weighted)3 Sets
20 Reps
Day 3
1
Pull-Up (Assisted)3 Sets
12 Reps
2
Straight Arm Pulldown3 Sets
20 Reps
3
Meadow Row3 Sets
15 Reps
4
Shrug (Dumbbell)3 Sets
15 Reps
5
Bicep Curl (Dumbbell)3 Sets
10 Reps
6
Hammer Curl3 Sets
12 Reps
7
Preacher Curl (Dumbbell)3 Sets
20 Reps
8
Rear Delt Fly (Dumbbell)3 Sets
20 Reps
9
Decline Crunch (Weighted)3 Sets
20 Reps
Day 4
1
Cardio1 Set
60 mins
Day 5
1
Cardio1 Set
60 mins
Day 6
1
Overhead Press (Barbell)2 Sets
8 Reps
2
Overhead Press (Barbell)1 Set
12 Reps
3
Lateral Raise (Dumbbell)3 Sets
20 Reps
4
Bench Press (Barbell)3 Sets
15 Reps
5
Incline Bench Press (Dumbbell)3 Sets
15 Reps
6
Chest Fly (Cable)3 Sets
20 Reps
7
V-Handle Tricep Pushdown (Cable)3 Sets
20 Reps
8
Skull Crusher (Dumbbell)4 Sets
20 Reps
9
Decline Crunch (Weighted)3 Sets
15 Reps
Day 7
1
Barbell Row3 Sets
12 Reps
2
Seated Row (Cable)3 Sets
20 Reps
3
Lat Pulldown3 Sets
15 Reps
4
Shrug (Dumbbell)3 Sets
15 Reps
5
Hammer Curl (Cable)3 Sets
12 Reps
6
Concentration Curl3 Sets
12 Reps
7
Face Pull3 Sets
20 Reps
8
Decline Crunch (Weighted)3 Sets
15 Reps