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Dark Knight
by Greg V.
17 athletes joined
Program Description
Get Bat-Strong!
Program Overview
Level
Novice, Beginner, Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Feb 14, 2024 11:56
Last Edited
Jun 18, 2024 06:59
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
2 Sets
12 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Incline Bench Press (Barbell)
4 Sets
12 Reps
4
Chest Fly (Dumbbell)
4 Sets
12 Reps
5
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
6
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
7
Single Arm Tricep Extension (Cable)
4 Sets
12 Reps
8
Incline Tricep Extension (Dumbbell)
3 Sets
12 Reps
9
Dip (Bodyweight)
3 Sets
12 Reps
Day 4
1
Bench Press (Dumbbell)
2 Sets
12 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Incline Bench Press (Barbell)
4 Sets
12 Reps
4
Chest Fly (Dumbbell)
4 Sets
12 Reps
5
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
6
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
7
Single Arm Tricep Extension (Cable)
4 Sets
12 Reps
8
Incline Tricep Extension (Dumbbell)
3 Sets
12 Reps
9
Dip (Bodyweight)
3 Sets
12 Reps
Day 5
1
Barbell Row
4 Sets
8 Reps
2
T-Bar Row
3 Sets
10 Reps
3
Dumbbell Row
3 Sets
10 Reps
4
Seated Row (Cable)
3 Sets
12 Reps
5
Upright Row (Cable)
3 Sets
10 Reps
6
Bicep Curl (Barbell)
3 Sets
15 Reps
7
Bicep Curl (Dumbbell)
3 Sets
20 Reps
8
Hammer Curl
3 Sets
20 Reps
9
Pull-Up (Bodyweight)
3 Sets
10 Reps
Day 2
1
Barbell Row
4 Sets
8 Reps
2
T-Bar Row
3 Sets
10 Reps
3
Dumbbell Row
3 Sets
10 Reps
4
Seated Row (Cable)
3 Sets
12 Reps
5
Upright Row (Cable)
3 Sets
10 Reps
6
Bicep Curl (Barbell)
3 Sets
15 Reps
7
Bicep Curl (Dumbbell)
3 Sets
20 Reps
8
Hammer Curl
3 Sets
20 Reps
9
Pull-Up (Bodyweight)
3 Sets
10 Reps
Day 3
1
Overhead Press (Barbell)
5 Sets
12 Reps
2
High Pull
3 Sets
10 Reps
3
Face Pull
3 Sets
10 Reps
4A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
4B
Front Raise
3 Sets
10 Reps
4C
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
5
Squat (Barbell)
4 Sets
8 Reps
6
Lunge (Dumbbell)
3 Sets
10 Reps
7
Glute Bridge (Bodyweight)
2 Sets
15 Reps
8
Standing Calf Raise
2 Sets
15 Reps
Day 6
1
Overhead Press (Barbell)
5 Sets
12 Reps
2
High Pull
3 Sets
10 Reps
3
Face Pull
3 Sets
10 Reps
4A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
4B
Front Raise
3 Sets
10 Reps
4C
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
5
Squat (Barbell)
4 Sets
8 Reps
6
Lunge (Dumbbell)
3 Sets
10 Reps
7
Glute Bridge (Bodyweight)
2 Sets
15 Reps
8
Standing Calf Raise
2 Sets
15 Reps
Day 1
1
Bench Press (Dumbbell)
2 Sets
12 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Incline Bench Press (Barbell)
4 Sets
12 Reps
4
Chest Fly (Dumbbell)
4 Sets
12 Reps
5
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
6
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
7
Single Arm Tricep Extension (Cable)
4 Sets
12 Reps
8
Incline Tricep Extension (Dumbbell)
3 Sets
12 Reps
9
Dip (Bodyweight)
3 Sets
12 Reps
Day 4
1
Bench Press (Dumbbell)
2 Sets
12 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Incline Bench Press (Barbell)
4 Sets
12 Reps
4
Chest Fly (Dumbbell)
4 Sets
12 Reps
5
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
6
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
7
Single Arm Tricep Extension (Cable)
4 Sets
12 Reps
8
Incline Tricep Extension (Dumbbell)
3 Sets
12 Reps
9
Dip (Bodyweight)
3 Sets
12 Reps
Day 2
1
Barbell Row
4 Sets
8 Reps
2
T-Bar Row
3 Sets
10 Reps
3
Dumbbell Row
3 Sets
10 Reps
4
Seated Row (Cable)
3 Sets
12 Reps
5
Upright Row (Cable)
3 Sets
10 Reps
6
Bicep Curl (Barbell)
3 Sets
15 Reps
7
Bicep Curl (Dumbbell)
3 Sets
20 Reps
8
Hammer Curl
3 Sets
20 Reps
9
Pull-Up (Bodyweight)
3 Sets
10 Reps
Day 5
1
Barbell Row
4 Sets
8 Reps
2
T-Bar Row
3 Sets
10 Reps
3
Dumbbell Row
3 Sets
10 Reps
4
Seated Row (Cable)
3 Sets
12 Reps
5
Upright Row (Cable)
3 Sets
10 Reps
6
Bicep Curl (Barbell)
3 Sets
15 Reps
7
Bicep Curl (Dumbbell)
3 Sets
20 Reps
8
Hammer Curl
3 Sets
20 Reps
9
Pull-Up (Bodyweight)
3 Sets
10 Reps
Day 3
1
Overhead Press (Barbell)
5 Sets
12 Reps
2
High Pull
3 Sets
10 Reps
3
Face Pull
3 Sets
10 Reps
4A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
4B
Front Raise
3 Sets
10 Reps
4C
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
5
Squat (Barbell)
4 Sets
8 Reps
6
Lunge (Dumbbell)
3 Sets
10 Reps
7
Glute Bridge (Bodyweight)
2 Sets
15 Reps
8
Standing Calf Raise
2 Sets
15 Reps
Day 6
1
Overhead Press (Barbell)
5 Sets
12 Reps
2
High Pull
3 Sets
10 Reps
3
Face Pull
3 Sets
10 Reps
4A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
4B
Front Raise
3 Sets
10 Reps
4C
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
5
Squat (Barbell)
4 Sets
8 Reps
6
Lunge (Dumbbell)
3 Sets
10 Reps
7
Glute Bridge (Bodyweight)
2 Sets
15 Reps
8
Standing Calf Raise
2 Sets
15 Reps
Day 1
1
Bench Press (Dumbbell)
2 Sets
12 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Incline Bench Press (Barbell)
4 Sets
12 Reps
4
Chest Fly (Dumbbell)
4 Sets
12 Reps
5
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
6
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
7
Single Arm Tricep Extension (Cable)
4 Sets
12 Reps
8
Incline Tricep Extension (Dumbbell)
3 Sets
12 Reps
9
Dip (Bodyweight)
3 Sets
12 Reps
Day 4
1
Bench Press (Dumbbell)
2 Sets
12 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Incline Bench Press (Barbell)
4 Sets
12 Reps
4
Chest Fly (Dumbbell)
4 Sets
12 Reps
5
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
6
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
7
Single Arm Tricep Extension (Cable)
4 Sets
12 Reps
8
Incline Tricep Extension (Dumbbell)
3 Sets
12 Reps
9
Dip (Bodyweight)
3 Sets
12 Reps
Day 2
1
Barbell Row
4 Sets
8 Reps
2
T-Bar Row
3 Sets
10 Reps
3
Dumbbell Row
3 Sets
10 Reps
4
Seated Row (Cable)
3 Sets
12 Reps
5
Upright Row (Cable)
3 Sets
10 Reps
6
Bicep Curl (Barbell)
3 Sets
15 Reps
7
Bicep Curl (Dumbbell)
3 Sets
20 Reps
8
Hammer Curl
3 Sets
20 Reps
9
Pull-Up (Bodyweight)
3 Sets
10 Reps
Day 5
1
Barbell Row
4 Sets
8 Reps
2
T-Bar Row
3 Sets
10 Reps
3
Dumbbell Row
3 Sets
10 Reps
4
Seated Row (Cable)
3 Sets
12 Reps
5
Upright Row (Cable)
3 Sets
10 Reps
6
Bicep Curl (Barbell)
3 Sets
15 Reps
7
Bicep Curl (Dumbbell)
3 Sets
20 Reps
8
Hammer Curl
3 Sets
20 Reps
9
Pull-Up (Bodyweight)
3 Sets
10 Reps
Day 3
1
Overhead Press (Barbell)
5 Sets
12 Reps
2
High Pull
3 Sets
10 Reps
3
Face Pull
3 Sets
10 Reps
4A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
4B
Front Raise
3 Sets
10 Reps
4C
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
5
Squat (Barbell)
4 Sets
8 Reps
6
Lunge (Dumbbell)
3 Sets
10 Reps
7
Glute Bridge (Bodyweight)
2 Sets
15 Reps
8
Standing Calf Raise
2 Sets
15 Reps
Day 6
1
Overhead Press (Barbell)
5 Sets
12 Reps
2
High Pull
3 Sets
10 Reps
3
Face Pull
3 Sets
10 Reps
4A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
4B
Front Raise
3 Sets
10 Reps
4C
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
5
Squat (Barbell)
4 Sets
8 Reps
6
Lunge (Dumbbell)
3 Sets
10 Reps
7
Glute Bridge (Bodyweight)
2 Sets
15 Reps
8
Standing Calf Raise
2 Sets
15 Reps
Day 1
1
Bench Press (Dumbbell)
2 Sets
12 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Incline Bench Press (Barbell)
4 Sets
12 Reps
4
Chest Fly (Dumbbell)
4 Sets
12 Reps
5
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
6
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
7
Single Arm Tricep Extension (Cable)
4 Sets
12 Reps
8
Incline Tricep Extension (Dumbbell)
3 Sets
12 Reps
9
Dip (Bodyweight)
3 Sets
12 Reps
Day 4
1
Bench Press (Dumbbell)
2 Sets
12 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Incline Bench Press (Barbell)
4 Sets
12 Reps
4
Chest Fly (Dumbbell)
4 Sets
12 Reps
5
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
6
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
7
Single Arm Tricep Extension (Cable)
4 Sets
12 Reps
8
Incline Tricep Extension (Dumbbell)
3 Sets
12 Reps
9
Dip (Bodyweight)
3 Sets
12 Reps
Day 2
1
Barbell Row
4 Sets
8 Reps
2
T-Bar Row
3 Sets
10 Reps
3
Dumbbell Row
3 Sets
10 Reps
4
Seated Row (Cable)
3 Sets
12 Reps
5
Upright Row (Cable)
3 Sets
10 Reps
6
Bicep Curl (Barbell)
3 Sets
15 Reps
7
Bicep Curl (Dumbbell)
3 Sets
20 Reps
8
Hammer Curl
3 Sets
20 Reps
9
Pull-Up (Bodyweight)
3 Sets
10 Reps
Day 5
1
Barbell Row
4 Sets
8 Reps
2
T-Bar Row
3 Sets
10 Reps
3
Dumbbell Row
3 Sets
10 Reps
4
Seated Row (Cable)
3 Sets
12 Reps
5
Upright Row (Cable)
3 Sets
10 Reps
6
Bicep Curl (Barbell)
3 Sets
15 Reps
7
Bicep Curl (Dumbbell)
3 Sets
20 Reps
8
Hammer Curl
3 Sets
20 Reps
9
Pull-Up (Bodyweight)
3 Sets
10 Reps
Day 3
1
Overhead Press (Barbell)
5 Sets
12 Reps
2
High Pull
3 Sets
10 Reps
3
Face Pull
3 Sets
10 Reps
4A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
4B
Front Raise
3 Sets
10 Reps
4C
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
5
Squat (Barbell)
4 Sets
8 Reps
6
Lunge (Dumbbell)
3 Sets
10 Reps
7
Glute Bridge (Bodyweight)
2 Sets
15 Reps
8
Standing Calf Raise
2 Sets
15 Reps
Day 6
1
Overhead Press (Barbell)
5 Sets
12 Reps
2
High Pull
3 Sets
10 Reps
3
Face Pull
3 Sets
10 Reps
4A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
4B
Front Raise
3 Sets
10 Reps
4C
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
5
Squat (Barbell)
4 Sets
8 Reps
6
Lunge (Dumbbell)
3 Sets
10 Reps
7
Glute Bridge (Bodyweight)
2 Sets
15 Reps
8
Standing Calf Raise
2 Sets
15 Reps
Day 1
1
Bench Press (Dumbbell)
2 Sets
12 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Incline Bench Press (Barbell)
4 Sets
12 Reps
4
Chest Fly (Dumbbell)
4 Sets
12 Reps
5
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
6
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
7
Single Arm Tricep Extension (Cable)
4 Sets
12 Reps
8
Incline Tricep Extension (Dumbbell)
3 Sets
12 Reps
9
Dip (Bodyweight)
3 Sets
12 Reps
Day 4
1
Bench Press (Dumbbell)
2 Sets
12 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Incline Bench Press (Barbell)
4 Sets
12 Reps
4
Chest Fly (Dumbbell)
4 Sets
12 Reps
5
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
6
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
7
Single Arm Tricep Extension (Cable)
4 Sets
12 Reps
8
Incline Tricep Extension (Dumbbell)
3 Sets
12 Reps
9
Dip (Bodyweight)
3 Sets
12 Reps
Day 5
No exercises added to this day
Day 2
1
Barbell Row
4 Sets
8 Reps
2
T-Bar Row
3 Sets
10 Reps
3
Dumbbell Row
3 Sets
10 Reps
4
Seated Row (Cable)
3 Sets
12 Reps
5
Upright Row (Cable)
3 Sets
10 Reps
6
Bicep Curl (Barbell)
3 Sets
15 Reps
7
Bicep Curl (Dumbbell)
3 Sets
20 Reps
8
Hammer Curl
3 Sets
20 Reps
9
Pull-Up (Bodyweight)
3 Sets
10 Reps
Day 3
1
Overhead Press (Barbell)
5 Sets
12 Reps
2
High Pull
3 Sets
10 Reps
3
Face Pull
3 Sets
10 Reps
4A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
4B
Front Raise
3 Sets
10 Reps
4C
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
5
Squat (Barbell)
4 Sets
8 Reps
6
Lunge (Dumbbell)
3 Sets
10 Reps
7
Glute Bridge (Bodyweight)
2 Sets
15 Reps
8
Standing Calf Raise
2 Sets
15 Reps
Day 6
1
Overhead Press (Barbell)
5 Sets
12 Reps
2
High Pull
3 Sets
10 Reps
3
Face Pull
3 Sets
10 Reps
4A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
4B
Front Raise
3 Sets
10 Reps
4C
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
5
Squat (Barbell)
4 Sets
8 Reps
6
Lunge (Dumbbell)
3 Sets
10 Reps
7
Glute Bridge (Bodyweight)
2 Sets
15 Reps
8
Standing Calf Raise
2 Sets
15 Reps
Day 1
1
Bench Press (Dumbbell)
2 Sets
12 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Incline Bench Press (Barbell)
4 Sets
12 Reps
4
Chest Fly (Dumbbell)
4 Sets
12 Reps
5
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
6
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
7
Single Arm Tricep Extension (Cable)
4 Sets
12 Reps
8
Incline Tricep Extension (Dumbbell)
3 Sets
12 Reps
9
Dip (Bodyweight)
3 Sets
12 Reps
Day 4
1
Bench Press (Dumbbell)
2 Sets
12 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Incline Bench Press (Barbell)
4 Sets
12 Reps
4
Chest Fly (Dumbbell)
4 Sets
12 Reps
5
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
6
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
7
Single Arm Tricep Extension (Cable)
4 Sets
12 Reps
8
Incline Tricep Extension (Dumbbell)
3 Sets
12 Reps
9
Dip (Bodyweight)
3 Sets
12 Reps
Day 2
1
Barbell Row
4 Sets
8 Reps
2
T-Bar Row
3 Sets
10 Reps
3
Dumbbell Row
3 Sets
10 Reps
4
Seated Row (Cable)
3 Sets
12 Reps
5
Upright Row (Cable)
3 Sets
10 Reps
6
Bicep Curl (Barbell)
3 Sets
15 Reps
7
Bicep Curl (Dumbbell)
3 Sets
20 Reps
8
Hammer Curl
3 Sets
20 Reps
9
Pull-Up (Bodyweight)
3 Sets
10 Reps
Day 5
1
Barbell Row
4 Sets
8 Reps
2
T-Bar Row
3 Sets
10 Reps
3
Dumbbell Row
3 Sets
10 Reps
4
Seated Row (Cable)
3 Sets
12 Reps
5
Upright Row (Cable)
3 Sets
10 Reps
6
Bicep Curl (Barbell)
3 Sets
15 Reps
7
Bicep Curl (Dumbbell)
3 Sets
20 Reps
8
Hammer Curl
3 Sets
20 Reps
9
Pull-Up (Bodyweight)
3 Sets
10 Reps
Day 3
1
Overhead Press (Barbell)
5 Sets
12 Reps
2
High Pull
3 Sets
10 Reps
3
Face Pull
3 Sets
10 Reps
4A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
4B
Front Raise
3 Sets
10 Reps
4C
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
5
Squat (Barbell)
4 Sets
8 Reps
6
Lunge (Dumbbell)
3 Sets
10 Reps
7
Glute Bridge (Bodyweight)
2 Sets
15 Reps
8
Standing Calf Raise
2 Sets
15 Reps
Day 6
1
Overhead Press (Barbell)
5 Sets
12 Reps
2
High Pull
3 Sets
10 Reps
3
Face Pull
3 Sets
10 Reps
4A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
4B
Front Raise
3 Sets
10 Reps
4C
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
5
Squat (Barbell)
4 Sets
8 Reps
6
Lunge (Dumbbell)
3 Sets
10 Reps
7
Glute Bridge (Bodyweight)
2 Sets
15 Reps
8
Standing Calf Raise
2 Sets
15 Reps
Day 1
1
Bench Press (Dumbbell)
2 Sets
12 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Incline Bench Press (Barbell)
4 Sets
12 Reps
4
Chest Fly (Dumbbell)
4 Sets
12 Reps
5
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
6
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
7
Single Arm Tricep Extension (Cable)
4 Sets
12 Reps
8
Incline Tricep Extension (Dumbbell)
3 Sets
12 Reps
9
Dip (Bodyweight)
3 Sets
12 Reps
Day 4
1
Bench Press (Dumbbell)
2 Sets
12 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Incline Bench Press (Barbell)
4 Sets
12 Reps
4
Chest Fly (Dumbbell)
4 Sets
12 Reps
5
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
6
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
7
Single Arm Tricep Extension (Cable)
4 Sets
12 Reps
8
Incline Tricep Extension (Dumbbell)
3 Sets
12 Reps
9
Dip (Bodyweight)
3 Sets
12 Reps
Day 2
1
Barbell Row
4 Sets
8 Reps
2
T-Bar Row
3 Sets
10 Reps
3
Dumbbell Row
3 Sets
10 Reps
4
Seated Row (Cable)
3 Sets
12 Reps
5
Upright Row (Cable)
3 Sets
10 Reps
6
Bicep Curl (Barbell)
3 Sets
15 Reps
7
Bicep Curl (Dumbbell)
3 Sets
20 Reps
8
Hammer Curl
3 Sets
20 Reps
9
Pull-Up (Bodyweight)
3 Sets
10 Reps
Day 5
1
Barbell Row
4 Sets
8 Reps
2
T-Bar Row
3 Sets
10 Reps
3
Dumbbell Row
3 Sets
10 Reps
4
Seated Row (Cable)
3 Sets
12 Reps
5
Upright Row (Cable)
3 Sets
10 Reps
6
Bicep Curl (Barbell)
3 Sets
15 Reps
7
Bicep Curl (Dumbbell)
3 Sets
20 Reps
8
Hammer Curl
3 Sets
20 Reps
9
Pull-Up (Bodyweight)
3 Sets
10 Reps
Day 3
1
Overhead Press (Barbell)
5 Sets
12 Reps
2
High Pull
3 Sets
10 Reps
3
Face Pull
3 Sets
10 Reps
4A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
4B
Front Raise
3 Sets
10 Reps
4C
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
5
Squat (Barbell)
4 Sets
8 Reps
6
Lunge (Dumbbell)
3 Sets
10 Reps
7
Glute Bridge (Bodyweight)
2 Sets
15 Reps
8
Standing Calf Raise
2 Sets
15 Reps
Day 6
1
Overhead Press (Barbell)
5 Sets
12 Reps
2
High Pull
3 Sets
10 Reps
3
Face Pull
3 Sets
10 Reps
4A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
4B
Front Raise
3 Sets
10 Reps
4C
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
5
Squat (Barbell)
4 Sets
8 Reps
6
Lunge (Dumbbell)
3 Sets
10 Reps
7
Glute Bridge (Bodyweight)
2 Sets
15 Reps
8
Standing Calf Raise
2 Sets
15 Reps
Day 1
1
Bench Press (Dumbbell)
2 Sets
12 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Incline Bench Press (Barbell)
4 Sets
12 Reps
4
Chest Fly (Dumbbell)
4 Sets
12 Reps
5
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
6
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
7
Single Arm Tricep Extension (Cable)
4 Sets
12 Reps
8
Incline Tricep Extension (Dumbbell)
3 Sets
12 Reps
9
Dip (Bodyweight)
3 Sets
12 Reps
Day 4
1
Bench Press (Dumbbell)
2 Sets
12 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Incline Bench Press (Barbell)
4 Sets
12 Reps
4
Chest Fly (Dumbbell)
4 Sets
12 Reps
5
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
6
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
7
Single Arm Tricep Extension (Cable)
4 Sets
12 Reps
8
Incline Tricep Extension (Dumbbell)
3 Sets
12 Reps
9
Dip (Bodyweight)
3 Sets
12 Reps
Day 2
1
Barbell Row
4 Sets
8 Reps
2
T-Bar Row
3 Sets
10 Reps
3
Dumbbell Row
3 Sets
10 Reps
4
Seated Row (Cable)
3 Sets
12 Reps
5
Upright Row (Cable)
3 Sets
10 Reps
6
Bicep Curl (Barbell)
3 Sets
15 Reps
7
Bicep Curl (Dumbbell)
3 Sets
20 Reps
8
Hammer Curl
3 Sets
20 Reps
9
Pull-Up (Bodyweight)
3 Sets
10 Reps
Day 5
1
Barbell Row
4 Sets
8 Reps
2
T-Bar Row
3 Sets
10 Reps
3
Dumbbell Row
3 Sets
10 Reps
4
Seated Row (Cable)
3 Sets
12 Reps
5
Upright Row (Cable)
3 Sets
10 Reps
6
Bicep Curl (Barbell)
3 Sets
15 Reps
7
Bicep Curl (Dumbbell)
3 Sets
20 Reps
8
Hammer Curl
3 Sets
20 Reps
9
Pull-Up (Bodyweight)
3 Sets
10 Reps
Day 6
1
Overhead Press (Barbell)
5 Sets
12 Reps
2
High Pull
3 Sets
10 Reps
3
Face Pull
3 Sets
10 Reps
4A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
4B
Front Raise
3 Sets
10 Reps
4C
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
5
Squat (Barbell)
4 Sets
8 Reps
6
Lunge (Dumbbell)
3 Sets
10 Reps
7
Glute Bridge (Bodyweight)
2 Sets
15 Reps
8
Standing Calf Raise
2 Sets
15 Reps
Day 3
1
Overhead Press (Barbell)
5 Sets
12 Reps
2
High Pull
3 Sets
10 Reps
3
Face Pull
3 Sets
10 Reps
4A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
4B
Front Raise
3 Sets
10 Reps
4C
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
5
Squat (Barbell)
4 Sets
8 Reps
6
Lunge (Dumbbell)
3 Sets
10 Reps
7
Glute Bridge (Bodyweight)
2 Sets
15 Reps
8
Standing Calf Raise
2 Sets
15 Reps
Day 1
1
Bench Press (Dumbbell)
2 Sets
12 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Incline Bench Press (Barbell)
4 Sets
12 Reps
4
Chest Fly (Dumbbell)
4 Sets
12 Reps
5
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
6
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
7
Single Arm Tricep Extension (Cable)
4 Sets
12 Reps
8
Incline Tricep Extension (Dumbbell)
3 Sets
12 Reps
9
Dip (Bodyweight)
3 Sets
12 Reps
Day 4
1
Bench Press (Dumbbell)
2 Sets
12 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Incline Bench Press (Barbell)
4 Sets
12 Reps
4
Chest Fly (Dumbbell)
4 Sets
12 Reps
5
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
6
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
7
Single Arm Tricep Extension (Cable)
4 Sets
12 Reps
8
Incline Tricep Extension (Dumbbell)
3 Sets
12 Reps
9
Dip (Bodyweight)
3 Sets
12 Reps
Day 2
1
Barbell Row
4 Sets
8 Reps
2
T-Bar Row
3 Sets
10 Reps
3
Dumbbell Row
3 Sets
10 Reps
4
Seated Row (Cable)
3 Sets
12 Reps
5
Upright Row (Cable)
3 Sets
10 Reps
6
Bicep Curl (Barbell)
3 Sets
15 Reps
7
Bicep Curl (Dumbbell)
3 Sets
20 Reps
8
Hammer Curl
3 Sets
20 Reps
9
Pull-Up (Bodyweight)
3 Sets
10 Reps
Day 5
1
Barbell Row
4 Sets
8 Reps
2
T-Bar Row
3 Sets
10 Reps
3
Dumbbell Row
3 Sets
10 Reps
4
Seated Row (Cable)
3 Sets
12 Reps
5
Upright Row (Cable)
3 Sets
10 Reps
6
Bicep Curl (Barbell)
3 Sets
15 Reps
7
Bicep Curl (Dumbbell)
3 Sets
20 Reps
8
Hammer Curl
3 Sets
20 Reps
9
Pull-Up (Bodyweight)
3 Sets
10 Reps
Day 6
1
Overhead Press (Barbell)
5 Sets
12 Reps
2
High Pull
3 Sets
10 Reps
3
Face Pull
3 Sets
10 Reps
4A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
4B
Front Raise
3 Sets
10 Reps
4C
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
5
Squat (Barbell)
4 Sets
8 Reps
6
Lunge (Dumbbell)
3 Sets
10 Reps
7
Glute Bridge (Bodyweight)
2 Sets
15 Reps
8
Standing Calf Raise
2 Sets
15 Reps
Day 3
1
Overhead Press (Barbell)
5 Sets
12 Reps
2
High Pull
3 Sets
10 Reps
3
Face Pull
3 Sets
10 Reps
4A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
4B
Front Raise
3 Sets
10 Reps
4C
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
5
Squat (Barbell)
4 Sets
8 Reps
6
Lunge (Dumbbell)
3 Sets
10 Reps
7
Glute Bridge (Bodyweight)
2 Sets
15 Reps
8
Standing Calf Raise
2 Sets
15 Reps
Day 1
1
Bench Press (Dumbbell)
2 Sets
12 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Incline Bench Press (Barbell)
4 Sets
12 Reps
4
Chest Fly (Dumbbell)
4 Sets
12 Reps
5
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
6
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
7
Single Arm Tricep Extension (Cable)
4 Sets
12 Reps
8
Incline Tricep Extension (Dumbbell)
3 Sets
12 Reps
9
Dip (Bodyweight)
3 Sets
12 Reps
Day 4
1
Bench Press (Dumbbell)
2 Sets
12 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Incline Bench Press (Barbell)
4 Sets
12 Reps
4
Chest Fly (Dumbbell)
4 Sets
12 Reps
5
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
6
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
7
Single Arm Tricep Extension (Cable)
4 Sets
12 Reps
8
Incline Tricep Extension (Dumbbell)
3 Sets
12 Reps
9
Dip (Bodyweight)
3 Sets
12 Reps
Day 2
1
Barbell Row
4 Sets
8 Reps
2
T-Bar Row
3 Sets
10 Reps
3
Dumbbell Row
3 Sets
10 Reps
4
Seated Row (Cable)
3 Sets
12 Reps
5
Upright Row (Cable)
3 Sets
10 Reps
6
Bicep Curl (Barbell)
3 Sets
15 Reps
7
Bicep Curl (Dumbbell)
3 Sets
20 Reps
8
Hammer Curl
3 Sets
20 Reps
9
Pull-Up (Bodyweight)
3 Sets
10 Reps
Day 5
1
Barbell Row
4 Sets
8 Reps
2
T-Bar Row
3 Sets
10 Reps
3
Dumbbell Row
3 Sets
10 Reps
4
Seated Row (Cable)
3 Sets
12 Reps
5
Upright Row (Cable)
3 Sets
10 Reps
6
Bicep Curl (Barbell)
3 Sets
15 Reps
7
Bicep Curl (Dumbbell)
3 Sets
20 Reps
8
Hammer Curl
3 Sets
20 Reps
9
Pull-Up (Bodyweight)
3 Sets
10 Reps
Day 3
1
Overhead Press (Barbell)
5 Sets
12 Reps
2
High Pull
3 Sets
10 Reps
3
Face Pull
3 Sets
10 Reps
4A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
4B
Front Raise
3 Sets
10 Reps
4C
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
5
Squat (Barbell)
4 Sets
8 Reps
6
Lunge (Dumbbell)
3 Sets
10 Reps
7
Glute Bridge (Bodyweight)
2 Sets
15 Reps
8
Standing Calf Raise
2 Sets
15 Reps
Day 6
1
Overhead Press (Barbell)
5 Sets
12 Reps
2
High Pull
3 Sets
10 Reps
3
Face Pull
3 Sets
10 Reps
4A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
4B
Front Raise
3 Sets
10 Reps
4C
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
5
Squat (Barbell)
4 Sets
8 Reps
6
Lunge (Dumbbell)
3 Sets
10 Reps
7
Glute Bridge (Bodyweight)
2 Sets
15 Reps
8
Standing Calf Raise
2 Sets
15 Reps
Day 1
1
Bench Press (Dumbbell)
2 Sets
12 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Incline Bench Press (Barbell)
4 Sets
12 Reps
4
Chest Fly (Dumbbell)
4 Sets
12 Reps
5
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
6
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
7
Single Arm Tricep Extension (Cable)
4 Sets
12 Reps
8
Incline Tricep Extension (Dumbbell)
3 Sets
12 Reps
9
Dip (Bodyweight)
3 Sets
12 Reps
Day 4
1
Bench Press (Dumbbell)
2 Sets
12 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Incline Bench Press (Barbell)
4 Sets
12 Reps
4
Chest Fly (Dumbbell)
4 Sets
12 Reps
5
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
6
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
7
Single Arm Tricep Extension (Cable)
4 Sets
12 Reps
8
Incline Tricep Extension (Dumbbell)
3 Sets
12 Reps
9
Dip (Bodyweight)
3 Sets
12 Reps
Day 2
1
Barbell Row
4 Sets
8 Reps
2
T-Bar Row
3 Sets
10 Reps
3
Dumbbell Row
3 Sets
10 Reps
4
Seated Row (Cable)
3 Sets
12 Reps
5
Upright Row (Cable)
3 Sets
10 Reps
6
Bicep Curl (Barbell)
3 Sets
15 Reps
7
Bicep Curl (Dumbbell)
3 Sets
20 Reps
8
Hammer Curl
3 Sets
20 Reps
9
Pull-Up (Bodyweight)
3 Sets
10 Reps
Day 5
1
Barbell Row
4 Sets
8 Reps
2
T-Bar Row
3 Sets
10 Reps
3
Dumbbell Row
3 Sets
10 Reps
4
Seated Row (Cable)
3 Sets
12 Reps
5
Upright Row (Cable)
3 Sets
10 Reps
6
Bicep Curl (Barbell)
3 Sets
15 Reps
7
Bicep Curl (Dumbbell)
3 Sets
20 Reps
8
Hammer Curl
3 Sets
20 Reps
9
Pull-Up (Bodyweight)
3 Sets
10 Reps
Day 3
1
Overhead Press (Barbell)
5 Sets
12 Reps
2
High Pull
3 Sets
10 Reps
3
Face Pull
3 Sets
10 Reps
4A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
4B
Front Raise
3 Sets
10 Reps
4C
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
5
Squat (Barbell)
4 Sets
8 Reps
6
Lunge (Dumbbell)
3 Sets
10 Reps
7
Glute Bridge (Bodyweight)
2 Sets
15 Reps
8
Standing Calf Raise
2 Sets
15 Reps
Day 6
1
Overhead Press (Barbell)
5 Sets
12 Reps
2
High Pull
3 Sets
10 Reps
3
Face Pull
3 Sets
10 Reps
4A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
4B
Front Raise
3 Sets
10 Reps
4C
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
5
Squat (Barbell)
4 Sets
8 Reps
6
Lunge (Dumbbell)
3 Sets
10 Reps
7
Glute Bridge (Bodyweight)
2 Sets
15 Reps
8
Standing Calf Raise
2 Sets
15 Reps
Day 1
1
Bench Press (Dumbbell)
2 Sets
12 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Incline Bench Press (Barbell)
4 Sets
12 Reps
4
Chest Fly (Dumbbell)
4 Sets
12 Reps
5
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
6
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
7
Single Arm Tricep Extension (Cable)
4 Sets
12 Reps
8
Incline Tricep Extension (Dumbbell)
3 Sets
12 Reps
9
Dip (Bodyweight)
3 Sets
12 Reps
Day 4
1
Bench Press (Dumbbell)
2 Sets
12 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Incline Bench Press (Barbell)
4 Sets
12 Reps
4
Chest Fly (Dumbbell)
4 Sets
12 Reps
5
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
6
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
7
Single Arm Tricep Extension (Cable)
4 Sets
12 Reps
8
Incline Tricep Extension (Dumbbell)
3 Sets
12 Reps
9
Dip (Bodyweight)
3 Sets
12 Reps
Day 2
1
Barbell Row
4 Sets
8 Reps
2
T-Bar Row
3 Sets
10 Reps
3
Dumbbell Row
3 Sets
10 Reps
4
Seated Row (Cable)
3 Sets
12 Reps
5
Upright Row (Cable)
3 Sets
10 Reps
6
Bicep Curl (Barbell)
3 Sets
15 Reps
7
Bicep Curl (Dumbbell)
3 Sets
20 Reps
8
Hammer Curl
3 Sets
20 Reps
9
Pull-Up (Bodyweight)
3 Sets
10 Reps
Day 5
1
Barbell Row
4 Sets
8 Reps
2
T-Bar Row
3 Sets
10 Reps
3
Dumbbell Row
3 Sets
10 Reps
4
Seated Row (Cable)
3 Sets
12 Reps
5
Upright Row (Cable)
3 Sets
10 Reps
6
Bicep Curl (Barbell)
3 Sets
15 Reps
7
Bicep Curl (Dumbbell)
3 Sets
20 Reps
8
Hammer Curl
3 Sets
20 Reps
9
Pull-Up (Bodyweight)
3 Sets
10 Reps
Day 3
1
Overhead Press (Barbell)
5 Sets
12 Reps
2
High Pull
3 Sets
10 Reps
3
Face Pull
3 Sets
10 Reps
4A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
4B
Front Raise
3 Sets
10 Reps
4C
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
5
Squat (Barbell)
4 Sets
8 Reps
6
Lunge (Dumbbell)
3 Sets
10 Reps
7
Glute Bridge (Bodyweight)
2 Sets
15 Reps
8
Standing Calf Raise
2 Sets
15 Reps
Day 6
1
Overhead Press (Barbell)
5 Sets
12 Reps
2
High Pull
3 Sets
10 Reps
3
Face Pull
3 Sets
10 Reps
4A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
4B
Front Raise
3 Sets
10 Reps
4C
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
5
Squat (Barbell)
4 Sets
8 Reps
6
Lunge (Dumbbell)
3 Sets
10 Reps
7
Glute Bridge (Bodyweight)
2 Sets
15 Reps
8
Standing Calf Raise
2 Sets
15 Reps