Program Description
Get Bat-Strong!
Program Overview
- LevelNovice, Beginner, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedFeb 14, 2024 11:56
- Last EditedJun 18, 2025 10:44

Summary
Unleash your inner strength with the "Dark Knight" program, a comprehensive 12-week training plan designed for dedicated lifters. Committing to six days a week, you'll focus on building a powerful upper body with a mix of dumbbell and barbell exercises, including various bench presses and tricep extensions. Each workout is crafted to maximize muscle engagement and promote growth, ensuring you see real results. Equip your garage gym and prepare to transform your physique—it's time to rise to the challenge!
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 (Dumbbell)
2
12 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Incline Bench Press (Barbell)
4
12 reps
-
4
Chest Fly (Dumbbell)
4
12 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Lying Tricep Extension (Barbell)
4
12 reps
-
7
Single Arm Tricep Extension (Cable)
4
12 reps
-
8
Incline Tricep Extension (Dumbbell)
3
12 reps
-
9
Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Incline Bench Press (Barbell)
4
12 reps
-
4
Chest Fly (Dumbbell)
4
12 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Lying Tricep Extension (Barbell)
4
12 reps
-
7
Single Arm Tricep Extension (Cable)
4
12 reps
-
8
Incline Tricep Extension (Dumbbell)
3
12 reps
-
9
Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Incline Bench Press (Barbell)
4
12 reps
-
4
Chest Fly (Dumbbell)
4
12 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Lying Tricep Extension (Barbell)
4
12 reps
-
7
Single Arm Tricep Extension (Cable)
4
12 reps
-
8
Incline Tricep Extension (Dumbbell)
3
12 reps
-
9
Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Incline Bench Press (Barbell)
4
12 reps
-
4
Chest Fly (Dumbbell)
4
12 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Lying Tricep Extension (Barbell)
4
12 reps
-
7
Single Arm Tricep Extension (Cable)
4
12 reps
-
8
Incline Tricep Extension (Dumbbell)
3
12 reps
-
9
Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Incline Bench Press (Barbell)
4
12 reps
-
4
Chest Fly (Dumbbell)
4
12 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Lying Tricep Extension (Barbell)
4
12 reps
-
7
Single Arm Tricep Extension (Cable)
4
12 reps
-
8
Incline Tricep Extension (Dumbbell)
3
12 reps
-
9
Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Incline Bench Press (Barbell)
4
12 reps
-
4
Chest Fly (Dumbbell)
4
12 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Lying Tricep Extension (Barbell)
4
12 reps
-
7
Single Arm Tricep Extension (Cable)
4
12 reps
-
8
Incline Tricep Extension (Dumbbell)
3
12 reps
-
9
Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Incline Bench Press (Barbell)
4
12 reps
-
4
Chest Fly (Dumbbell)
4
12 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Lying Tricep Extension (Barbell)
4
12 reps
-
7
Single Arm Tricep Extension (Cable)
4
12 reps
-
8
Incline Tricep Extension (Dumbbell)
3
12 reps
-
9
Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Incline Bench Press (Barbell)
4
12 reps
-
4
Chest Fly (Dumbbell)
4
12 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Lying Tricep Extension (Barbell)
4
12 reps
-
7
Single Arm Tricep Extension (Cable)
4
12 reps
-
8
Incline Tricep Extension (Dumbbell)
3
12 reps
-
9
Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Incline Bench Press (Barbell)
4
12 reps
-
4
Chest Fly (Dumbbell)
4
12 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Lying Tricep Extension (Barbell)
4
12 reps
-
7
Single Arm Tricep Extension (Cable)
4
12 reps
-
8
Incline Tricep Extension (Dumbbell)
3
12 reps
-
9
Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Incline Bench Press (Barbell)
4
12 reps
-
4
Chest Fly (Dumbbell)
4
12 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Lying Tricep Extension (Barbell)
4
12 reps
-
7
Single Arm Tricep Extension (Cable)
4
12 reps
-
8
Incline Tricep Extension (Dumbbell)
3
12 reps
-
9
Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Incline Bench Press (Barbell)
4
12 reps
-
4
Chest Fly (Dumbbell)
4
12 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Lying Tricep Extension (Barbell)
4
12 reps
-
7
Single Arm Tricep Extension (Cable)
4
12 reps
-
8
Incline Tricep Extension (Dumbbell)
3
12 reps
-
9
Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Incline Bench Press (Barbell)
4
12 reps
-
4
Chest Fly (Dumbbell)
4
12 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Lying Tricep Extension (Barbell)
4
12 reps
-
7
Single Arm Tricep Extension (Cable)
4
12 reps
-
8
Incline Tricep Extension (Dumbbell)
3
12 reps
-
9
Dip (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
T-Bar Row
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Bicep Curl (Barbell)
3
15 reps
-
7
Bicep Curl (Dumbbell)
3
20 reps
-
8
Hammer Curl
3
20 reps
-
9
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
T-Bar Row
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Bicep Curl (Barbell)
3
15 reps
-
7
Bicep Curl (Dumbbell)
3
20 reps
-
8
Hammer Curl
3
20 reps
-
9
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
T-Bar Row
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Bicep Curl (Barbell)
3
15 reps
-
7
Bicep Curl (Dumbbell)
3
20 reps
-
8
Hammer Curl
3
20 reps
-
9
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
T-Bar Row
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Bicep Curl (Barbell)
3
15 reps
-
7
Bicep Curl (Dumbbell)
3
20 reps
-
8
Hammer Curl
3
20 reps
-
9
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
T-Bar Row
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Bicep Curl (Barbell)
3
15 reps
-
7
Bicep Curl (Dumbbell)
3
20 reps
-
8
Hammer Curl
3
20 reps
-
9
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
T-Bar Row
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Bicep Curl (Barbell)
3
15 reps
-
7
Bicep Curl (Dumbbell)
3
20 reps
-
8
Hammer Curl
3
20 reps
-
9
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
T-Bar Row
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Bicep Curl (Barbell)
3
15 reps
-
7
Bicep Curl (Dumbbell)
3
20 reps
-
8
Hammer Curl
3
20 reps
-
9
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
T-Bar Row
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Bicep Curl (Barbell)
3
15 reps
-
7
Bicep Curl (Dumbbell)
3
20 reps
-
8
Hammer Curl
3
20 reps
-
9
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
T-Bar Row
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Bicep Curl (Barbell)
3
15 reps
-
7
Bicep Curl (Dumbbell)
3
20 reps
-
8
Hammer Curl
3
20 reps
-
9
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
T-Bar Row
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Bicep Curl (Barbell)
3
15 reps
-
7
Bicep Curl (Dumbbell)
3
20 reps
-
8
Hammer Curl
3
20 reps
-
9
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
T-Bar Row
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Bicep Curl (Barbell)
3
15 reps
-
7
Bicep Curl (Dumbbell)
3
20 reps
-
8
Hammer Curl
3
20 reps
-
9
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
T-Bar Row
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Bicep Curl (Barbell)
3
15 reps
-
7
Bicep Curl (Dumbbell)
3
20 reps
-
8
Hammer Curl
3
20 reps
-
9
Pull-Up (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
-
2
High Pull
3
10 reps
-
3
Face Pull
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Front Raise
3
10 reps
-
4C
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Lunge (Dumbbell)
3
10 reps
-
7
Glute Bridge (Bodyweight)
2
15 reps
-
8
Standing Calf Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
-
2
High Pull
3
10 reps
-
3
Face Pull
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Front Raise
3
10 reps
-
4C
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Lunge (Dumbbell)
3
10 reps
-
7
Glute Bridge (Bodyweight)
2
15 reps
-
8
Standing Calf Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
-
2
High Pull
3
10 reps
-
3
Face Pull
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Front Raise
3
10 reps
-
4C
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Lunge (Dumbbell)
3
10 reps
-
7
Glute Bridge (Bodyweight)
2
15 reps
-
8
Standing Calf Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
-
2
High Pull
3
10 reps
-
3
Face Pull
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Front Raise
3
10 reps
-
4C
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Lunge (Dumbbell)
3
10 reps
-
7
Glute Bridge (Bodyweight)
2
15 reps
-
8
Standing Calf Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
-
2
High Pull
3
10 reps
-
3
Face Pull
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Front Raise
3
10 reps
-
4C
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Lunge (Dumbbell)
3
10 reps
-
7
Glute Bridge (Bodyweight)
2
15 reps
-
8
Standing Calf Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
-
2
High Pull
3
10 reps
-
3
Face Pull
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Front Raise
3
10 reps
-
4C
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Lunge (Dumbbell)
3
10 reps
-
7
Glute Bridge (Bodyweight)
2
15 reps
-
8
Standing Calf Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
-
2
High Pull
3
10 reps
-
3
Face Pull
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Front Raise
3
10 reps
-
4C
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Lunge (Dumbbell)
3
10 reps
-
7
Glute Bridge (Bodyweight)
2
15 reps
-
8
Standing Calf Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
-
2
High Pull
3
10 reps
-
3
Face Pull
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Front Raise
3
10 reps
-
4C
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Lunge (Dumbbell)
3
10 reps
-
7
Glute Bridge (Bodyweight)
2
15 reps
-
8
Standing Calf Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
-
2
High Pull
3
10 reps
-
3
Face Pull
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Front Raise
3
10 reps
-
4C
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Lunge (Dumbbell)
3
10 reps
-
7
Glute Bridge (Bodyweight)
2
15 reps
-
8
Standing Calf Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
-
2
High Pull
3
10 reps
-
3
Face Pull
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Front Raise
3
10 reps
-
4C
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Lunge (Dumbbell)
3
10 reps
-
7
Glute Bridge (Bodyweight)
2
15 reps
-
8
Standing Calf Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
-
2
High Pull
3
10 reps
-
3
Face Pull
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Front Raise
3
10 reps
-
4C
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Lunge (Dumbbell)
3
10 reps
-
7
Glute Bridge (Bodyweight)
2
15 reps
-
8
Standing Calf Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
-
2
High Pull
3
10 reps
-
3
Face Pull
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Front Raise
3
10 reps
-
4C
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Lunge (Dumbbell)
3
10 reps
-
7
Glute Bridge (Bodyweight)
2
15 reps
-
8
Standing Calf Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Incline Bench Press (Barbell)
4
12 reps
-
4
Chest Fly (Dumbbell)
4
12 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Lying Tricep Extension (Barbell)
4
12 reps
-
7
Single Arm Tricep Extension (Cable)
4
12 reps
-
8
Incline Tricep Extension (Dumbbell)
3
12 reps
-
9
Dip (Bodyweight)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Incline Bench Press (Barbell)
4
12 reps
-
4
Chest Fly (Dumbbell)
4
12 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Lying Tricep Extension (Barbell)
4
12 reps
-
7
Single Arm Tricep Extension (Cable)
4
12 reps
-
8
Incline Tricep Extension (Dumbbell)
3
12 reps
-
9
Dip (Bodyweight)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Incline Bench Press (Barbell)
4
12 reps
-
4
Chest Fly (Dumbbell)
4
12 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Lying Tricep Extension (Barbell)
4
12 reps
-
7
Single Arm Tricep Extension (Cable)
4
12 reps
-
8
Incline Tricep Extension (Dumbbell)
3
12 reps
-
9
Dip (Bodyweight)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Incline Bench Press (Barbell)
4
12 reps
-
4
Chest Fly (Dumbbell)
4
12 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Lying Tricep Extension (Barbell)
4
12 reps
-
7
Single Arm Tricep Extension (Cable)
4
12 reps
-
8
Incline Tricep Extension (Dumbbell)
3
12 reps
-
9
Dip (Bodyweight)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Incline Bench Press (Barbell)
4
12 reps
-
4
Chest Fly (Dumbbell)
4
12 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Lying Tricep Extension (Barbell)
4
12 reps
-
7
Single Arm Tricep Extension (Cable)
4
12 reps
-
8
Incline Tricep Extension (Dumbbell)
3
12 reps
-
9
Dip (Bodyweight)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Incline Bench Press (Barbell)
4
12 reps
-
4
Chest Fly (Dumbbell)
4
12 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Lying Tricep Extension (Barbell)
4
12 reps
-
7
Single Arm Tricep Extension (Cable)
4
12 reps
-
8
Incline Tricep Extension (Dumbbell)
3
12 reps
-
9
Dip (Bodyweight)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Incline Bench Press (Barbell)
4
12 reps
-
4
Chest Fly (Dumbbell)
4
12 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Lying Tricep Extension (Barbell)
4
12 reps
-
7
Single Arm Tricep Extension (Cable)
4
12 reps
-
8
Incline Tricep Extension (Dumbbell)
3
12 reps
-
9
Dip (Bodyweight)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Incline Bench Press (Barbell)
4
12 reps
-
4
Chest Fly (Dumbbell)
4
12 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Lying Tricep Extension (Barbell)
4
12 reps
-
7
Single Arm Tricep Extension (Cable)
4
12 reps
-
8
Incline Tricep Extension (Dumbbell)
3
12 reps
-
9
Dip (Bodyweight)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Incline Bench Press (Barbell)
4
12 reps
-
4
Chest Fly (Dumbbell)
4
12 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Lying Tricep Extension (Barbell)
4
12 reps
-
7
Single Arm Tricep Extension (Cable)
4
12 reps
-
8
Incline Tricep Extension (Dumbbell)
3
12 reps
-
9
Dip (Bodyweight)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Incline Bench Press (Barbell)
4
12 reps
-
4
Chest Fly (Dumbbell)
4
12 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Lying Tricep Extension (Barbell)
4
12 reps
-
7
Single Arm Tricep Extension (Cable)
4
12 reps
-
8
Incline Tricep Extension (Dumbbell)
3
12 reps
-
9
Dip (Bodyweight)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Incline Bench Press (Barbell)
4
12 reps
-
4
Chest Fly (Dumbbell)
4
12 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Lying Tricep Extension (Barbell)
4
12 reps
-
7
Single Arm Tricep Extension (Cable)
4
12 reps
-
8
Incline Tricep Extension (Dumbbell)
3
12 reps
-
9
Dip (Bodyweight)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Incline Bench Press (Barbell)
4
12 reps
-
4
Chest Fly (Dumbbell)
4
12 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Lying Tricep Extension (Barbell)
4
12 reps
-
7
Single Arm Tricep Extension (Cable)
4
12 reps
-
8
Incline Tricep Extension (Dumbbell)
3
12 reps
-
9
Dip (Bodyweight)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
T-Bar Row
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Bicep Curl (Barbell)
3
15 reps
-
7
Bicep Curl (Dumbbell)
3
20 reps
-
8
Hammer Curl
3
20 reps
-
9
Pull-Up (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
T-Bar Row
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Bicep Curl (Barbell)
3
15 reps
-
7
Bicep Curl (Dumbbell)
3
20 reps
-
8
Hammer Curl
3
20 reps
-
9
Pull-Up (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
T-Bar Row
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Bicep Curl (Barbell)
3
15 reps
-
7
Bicep Curl (Dumbbell)
3
20 reps
-
8
Hammer Curl
3
20 reps
-
9
Pull-Up (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
T-Bar Row
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Bicep Curl (Barbell)
3
15 reps
-
7
Bicep Curl (Dumbbell)
3
20 reps
-
8
Hammer Curl
3
20 reps
-
9
Pull-Up (Bodyweight)
3
10 reps
-
Day 5
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
T-Bar Row
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Bicep Curl (Barbell)
3
15 reps
-
7
Bicep Curl (Dumbbell)
3
20 reps
-
8
Hammer Curl
3
20 reps
-
9
Pull-Up (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
T-Bar Row
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Bicep Curl (Barbell)
3
15 reps
-
7
Bicep Curl (Dumbbell)
3
20 reps
-
8
Hammer Curl
3
20 reps
-
9
Pull-Up (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
T-Bar Row
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Bicep Curl (Barbell)
3
15 reps
-
7
Bicep Curl (Dumbbell)
3
20 reps
-
8
Hammer Curl
3
20 reps
-
9
Pull-Up (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
T-Bar Row
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Bicep Curl (Barbell)
3
15 reps
-
7
Bicep Curl (Dumbbell)
3
20 reps
-
8
Hammer Curl
3
20 reps
-
9
Pull-Up (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
T-Bar Row
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Bicep Curl (Barbell)
3
15 reps
-
7
Bicep Curl (Dumbbell)
3
20 reps
-
8
Hammer Curl
3
20 reps
-
9
Pull-Up (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
T-Bar Row
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Bicep Curl (Barbell)
3
15 reps
-
7
Bicep Curl (Dumbbell)
3
20 reps
-
8
Hammer Curl
3
20 reps
-
9
Pull-Up (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
T-Bar Row
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Bicep Curl (Barbell)
3
15 reps
-
7
Bicep Curl (Dumbbell)
3
20 reps
-
8
Hammer Curl
3
20 reps
-
9
Pull-Up (Bodyweight)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
-
2
High Pull
3
10 reps
-
3
Face Pull
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Front Raise
3
10 reps
-
4C
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Lunge (Dumbbell)
3
10 reps
-
7
Glute Bridge (Bodyweight)
2
15 reps
-
8
Standing Calf Raise
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
-
2
High Pull
3
10 reps
-
3
Face Pull
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Front Raise
3
10 reps
-
4C
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Lunge (Dumbbell)
3
10 reps
-
7
Glute Bridge (Bodyweight)
2
15 reps
-
8
Standing Calf Raise
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
-
2
High Pull
3
10 reps
-
3
Face Pull
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Front Raise
3
10 reps
-
4C
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Lunge (Dumbbell)
3
10 reps
-
7
Glute Bridge (Bodyweight)
2
15 reps
-
8
Standing Calf Raise
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
-
2
High Pull
3
10 reps
-
3
Face Pull
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Front Raise
3
10 reps
-
4C
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Lunge (Dumbbell)
3
10 reps
-
7
Glute Bridge (Bodyweight)
2
15 reps
-
8
Standing Calf Raise
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
-
2
High Pull
3
10 reps
-
3
Face Pull
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Front Raise
3
10 reps
-
4C
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Lunge (Dumbbell)
3
10 reps
-
7
Glute Bridge (Bodyweight)
2
15 reps
-
8
Standing Calf Raise
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
-
2
High Pull
3
10 reps
-
3
Face Pull
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Front Raise
3
10 reps
-
4C
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Lunge (Dumbbell)
3
10 reps
-
7
Glute Bridge (Bodyweight)
2
15 reps
-
8
Standing Calf Raise
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
-
2
High Pull
3
10 reps
-
3
Face Pull
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Front Raise
3
10 reps
-
4C
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Lunge (Dumbbell)
3
10 reps
-
7
Glute Bridge (Bodyweight)
2
15 reps
-
8
Standing Calf Raise
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
-
2
High Pull
3
10 reps
-
3
Face Pull
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Front Raise
3
10 reps
-
4C
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Lunge (Dumbbell)
3
10 reps
-
7
Glute Bridge (Bodyweight)
2
15 reps
-
8
Standing Calf Raise
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
-
2
High Pull
3
10 reps
-
3
Face Pull
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Front Raise
3
10 reps
-
4C
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Lunge (Dumbbell)
3
10 reps
-
7
Glute Bridge (Bodyweight)
2
15 reps
-
8
Standing Calf Raise
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
-
2
High Pull
3
10 reps
-
3
Face Pull
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Front Raise
3
10 reps
-
4C
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Lunge (Dumbbell)
3
10 reps
-
7
Glute Bridge (Bodyweight)
2
15 reps
-
8
Standing Calf Raise
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
-
2
High Pull
3
10 reps
-
3
Face Pull
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Front Raise
3
10 reps
-
4C
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Lunge (Dumbbell)
3
10 reps
-
7
Glute Bridge (Bodyweight)
2
15 reps
-
8
Standing Calf Raise
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
-
2
High Pull
3
10 reps
-
3
Face Pull
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Front Raise
3
10 reps
-
4C
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Lunge (Dumbbell)
3
10 reps
-
7
Glute Bridge (Bodyweight)
2
15 reps
-
8
Standing Calf Raise
2
15 reps
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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 Row4 Sets
8 Reps
-
2
T-Bar Row3 Sets
10 Reps
-
3
Dumbbell Row3 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 Curl3 Sets
20 Reps
-
9
Pull-Up (Bodyweight)3 Sets
10 Reps
-
Day 2
1
Barbell Row4 Sets
8 Reps
-
2
T-Bar Row3 Sets
10 Reps
-
3
Dumbbell Row3 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 Curl3 Sets
20 Reps
-
9
Pull-Up (Bodyweight)3 Sets
10 Reps
-
Day 3
1
Overhead Press (Barbell)5 Sets
12 Reps
-
2
High Pull3 Sets
10 Reps
-
3
Face Pull3 Sets
10 Reps
-
4A
Lateral Raise (Dumbbell)3 Sets
10 Reps
-
4B
Front Raise3 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 Raise2 Sets
15 Reps
-
Day 6
1
Overhead Press (Barbell)5 Sets
12 Reps
-
2
High Pull3 Sets
10 Reps
-
3
Face Pull3 Sets
10 Reps
-
4A
Lateral Raise (Dumbbell)3 Sets
10 Reps
-
4B
Front Raise3 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 Raise2 Sets
15 Reps
-