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DaddyNFitness superset workout

by Dadson N.
2 athletes joined

Program Description

To help in saving time in the gym,training 2 muscles per session. Training 4 days in a week. Helps train each muscle twice in a week.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Athletics, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 16, 2025 11:13
  • Last Edited
    Jul 11, 2025 08:55

Summary

Transform your physique with the DaddyNFitness superset workout, a dynamic 12-week program designed for serious lifters. Committing just four days a week, you'll engage in high-intensity supersets that maximize muscle growth and endurance across all major muscle groups. Each session is strategically crafted to challenge your limits, featuring a mix of barbell, machine, and bodyweight exercises. Get ready to build strength, enhance your conditioning, and achieve the results you’ve been striving for!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
2
Abs Crunch (Bodyweight)
3
12 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Split Squat (Smith Machine)
3
10 reps
-
6
Leg Press (45 Degrees)
3
15 reps
-
7
Squat (Barbell)
3
12 reps
-
8
Decline Bench Press (Barbell)
3
12 reps
-
9
Chest Fly (Cable)
3
12 reps
-
10
Incline Chest Press (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
2
Abs Crunch (Bodyweight)
3
12 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Split Squat (Smith Machine)
3
10 reps
-
6
Leg Press (45 Degrees)
3
15 reps
-
7
Squat (Barbell)
3
12 reps
-
8
Decline Bench Press (Barbell)
3
12 reps
-
9
Chest Fly (Cable)
3
12 reps
-
10
Incline Chest Press (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
2
Abs Crunch (Bodyweight)
3
12 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Split Squat (Smith Machine)
3
10 reps
-
6
Leg Press (45 Degrees)
3
15 reps
-
7
Squat (Barbell)
3
12 reps
-
8
Decline Bench Press (Barbell)
3
12 reps
-
9
Chest Fly (Cable)
3
12 reps
-
10
Incline Chest Press (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
2
Abs Crunch (Bodyweight)
3
12 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Split Squat (Smith Machine)
3
10 reps
-
6
Leg Press (45 Degrees)
3
15 reps
-
7
Squat (Barbell)
3
12 reps
-
8
Decline Bench Press (Barbell)
3
12 reps
-
9
Chest Fly (Cable)
3
12 reps
-
10
Incline Chest Press (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
2
Abs Crunch (Bodyweight)
3
12 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Split Squat (Smith Machine)
3
10 reps
-
6
Leg Press (45 Degrees)
3
15 reps
-
7
Squat (Barbell)
3
12 reps
-
8
Decline Bench Press (Barbell)
3
12 reps
-
9
Chest Fly (Cable)
3
12 reps
-
10
Incline Chest Press (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
2
Abs Crunch (Bodyweight)
3
12 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Split Squat (Smith Machine)
3
10 reps
-
6
Leg Press (45 Degrees)
3
15 reps
-
7
Squat (Barbell)
3
12 reps
-
8
Decline Bench Press (Barbell)
3
12 reps
-
9
Chest Fly (Cable)
3
12 reps
-
10
Incline Chest Press (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
2
Abs Crunch (Bodyweight)
3
12 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Split Squat (Smith Machine)
3
10 reps
-
6
Leg Press (45 Degrees)
3
15 reps
-
7
Squat (Barbell)
3
12 reps
-
8
Decline Bench Press (Barbell)
3
12 reps
-
9
Chest Fly (Cable)
3
12 reps
-
10
Incline Chest Press (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
2
Abs Crunch (Bodyweight)
3
12 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Split Squat (Smith Machine)
3
10 reps
-
6
Leg Press (45 Degrees)
3
15 reps
-
7
Squat (Barbell)
3
12 reps
-
8
Decline Bench Press (Barbell)
3
12 reps
-
9
Chest Fly (Cable)
3
12 reps
-
10
Incline Chest Press (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
2
Abs Crunch (Bodyweight)
3
12 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Split Squat (Smith Machine)
3
10 reps
-
6
Leg Press (45 Degrees)
3
15 reps
-
7
Squat (Barbell)
3
12 reps
-
8
Decline Bench Press (Barbell)
3
12 reps
-
9
Chest Fly (Cable)
3
12 reps
-
10
Incline Chest Press (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
2
Abs Crunch (Bodyweight)
3
12 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Split Squat (Smith Machine)
3
10 reps
-
6
Leg Press (45 Degrees)
3
15 reps
-
7
Squat (Barbell)
3
12 reps
-
8
Decline Bench Press (Barbell)
3
12 reps
-
9
Chest Fly (Cable)
3
12 reps
-
10
Incline Chest Press (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
2
Abs Crunch (Bodyweight)
3
12 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Split Squat (Smith Machine)
3
10 reps
-
6
Leg Press (45 Degrees)
3
15 reps
-
7
Squat (Barbell)
3
12 reps
-
8
Decline Bench Press (Barbell)
3
12 reps
-
9
Chest Fly (Cable)
3
12 reps
-
10
Incline Chest Press (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
2
Abs Crunch (Bodyweight)
3
12 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Split Squat (Smith Machine)
3
10 reps
-
6
Leg Press (45 Degrees)
3
15 reps
-
7
Squat (Barbell)
3
12 reps
-
8
Decline Bench Press (Barbell)
3
12 reps
-
9
Chest Fly (Cable)
3
12 reps
-
10
Incline Chest Press (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Hyperextension
3
10 reps
-
6
Shoulder Press (Plate Loaded)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Front Raise
3
12 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Hanging Leg Raise
3
12 reps
-
11
Side Crunch (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Hyperextension
3
10 reps
-
6
Shoulder Press (Plate Loaded)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Front Raise
3
12 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Hanging Leg Raise
3
12 reps
-
11
Side Crunch (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Hyperextension
3
10 reps
-
6
Shoulder Press (Plate Loaded)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Front Raise
3
12 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Hanging Leg Raise
3
12 reps
-
11
Side Crunch (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Hyperextension
3
10 reps
-
6
Shoulder Press (Plate Loaded)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Front Raise
3
12 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Hanging Leg Raise
3
12 reps
-
11
Side Crunch (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Hyperextension
3
10 reps
-
6
Shoulder Press (Plate Loaded)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Front Raise
3
12 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Hanging Leg Raise
3
12 reps
-
11
Side Crunch (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Hyperextension
3
10 reps
-
6
Shoulder Press (Plate Loaded)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Front Raise
3
12 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Hanging Leg Raise
3
12 reps
-
11
Side Crunch (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Hyperextension
3
10 reps
-
6
Shoulder Press (Plate Loaded)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Front Raise
3
12 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Hanging Leg Raise
3
12 reps
-
11
Side Crunch (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Hyperextension
3
10 reps
-
6
Shoulder Press (Plate Loaded)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Front Raise
3
12 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Hanging Leg Raise
3
12 reps
-
11
Side Crunch (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Hyperextension
3
10 reps
-
6
Shoulder Press (Plate Loaded)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Front Raise
3
12 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Hanging Leg Raise
3
12 reps
-
11
Side Crunch (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Hyperextension
3
10 reps
-
6
Shoulder Press (Plate Loaded)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Front Raise
3
12 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Hanging Leg Raise
3
12 reps
-
11
Side Crunch (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Hyperextension
3
10 reps
-
6
Shoulder Press (Plate Loaded)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Front Raise
3
12 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Hanging Leg Raise
3
12 reps
-
11
Side Crunch (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Hyperextension
3
10 reps
-
6
Shoulder Press (Plate Loaded)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Front Raise
3
12 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Hanging Leg Raise
3
12 reps
-
11
Side Crunch (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Bench Press (Close Grip)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Seated Dip (Machine)
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Single-Leg Leg Curl
3
12 reps
-
7
Hip Thrust (Machine)
3
12 reps
-
8
Hip Adductor (Machine)
3
12 reps
-
9
Hip Abductor (Machine)
3
12 reps
-
10
Calf Raise (Machine)
3
12 reps
-
11
Decline Sit Up (Weighted)
3
12 reps
-
12
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Bench Press (Close Grip)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Seated Dip (Machine)
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Single-Leg Leg Curl
3
12 reps
-
7
Hip Thrust (Machine)
3
12 reps
-
8
Hip Adductor (Machine)
3
12 reps
-
9
Hip Abductor (Machine)
3
12 reps
-
10
Calf Raise (Machine)
3
12 reps
-
11
Decline Sit Up (Weighted)
3
12 reps
-
12
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Bench Press (Close Grip)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Seated Dip (Machine)
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Single-Leg Leg Curl
3
12 reps
-
7
Hip Thrust (Machine)
3
12 reps
-
8
Hip Adductor (Machine)
3
12 reps
-
9
Hip Abductor (Machine)
3
12 reps
-
10
Calf Raise (Machine)
3
12 reps
-
11
Decline Sit Up (Weighted)
3
12 reps
-
12
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Bench Press (Close Grip)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Seated Dip (Machine)
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Single-Leg Leg Curl
3
12 reps
-
7
Hip Thrust (Machine)
3
12 reps
-
8
Hip Adductor (Machine)
3
12 reps
-
9
Hip Abductor (Machine)
3
12 reps
-
10
Calf Raise (Machine)
3
12 reps
-
11
Decline Sit Up (Weighted)
3
12 reps
-
12
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Bench Press (Close Grip)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Seated Dip (Machine)
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Single-Leg Leg Curl
3
12 reps
-
7
Hip Thrust (Machine)
3
12 reps
-
8
Hip Adductor (Machine)
3
12 reps
-
9
Hip Abductor (Machine)
3
12 reps
-
10
Calf Raise (Machine)
3
12 reps
-
11
Decline Sit Up (Weighted)
3
12 reps
-
12
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Bench Press (Close Grip)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Seated Dip (Machine)
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Single-Leg Leg Curl
3
12 reps
-
7
Hip Thrust (Machine)
3
12 reps
-
8
Hip Adductor (Machine)
3
12 reps
-
9
Hip Abductor (Machine)
3
12 reps
-
10
Calf Raise (Machine)
3
12 reps
-
11
Decline Sit Up (Weighted)
3
12 reps
-
12
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Bench Press (Close Grip)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Seated Dip (Machine)
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Single-Leg Leg Curl
3
12 reps
-
7
Hip Thrust (Machine)
3
12 reps
-
8
Hip Adductor (Machine)
3
12 reps
-
9
Hip Abductor (Machine)
3
12 reps
-
10
Calf Raise (Machine)
3
12 reps
-
11
Decline Sit Up (Weighted)
3
12 reps
-
12
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Bench Press (Close Grip)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Seated Dip (Machine)
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Single-Leg Leg Curl
3
12 reps
-
7
Hip Thrust (Machine)
3
12 reps
-
8
Hip Adductor (Machine)
3
12 reps
-
9
Hip Abductor (Machine)
3
12 reps
-
10
Calf Raise (Machine)
3
12 reps
-
11
Decline Sit Up (Weighted)
3
12 reps
-
12
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Bench Press (Close Grip)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Seated Dip (Machine)
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Single-Leg Leg Curl
3
12 reps
-
7
Hip Thrust (Machine)
3
12 reps
-
8
Hip Adductor (Machine)
3
12 reps
-
9
Hip Abductor (Machine)
3
12 reps
-
10
Calf Raise (Machine)
3
12 reps
-
11
Decline Sit Up (Weighted)
3
12 reps
-
12
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Bench Press (Close Grip)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Seated Dip (Machine)
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Single-Leg Leg Curl
3
12 reps
-
7
Hip Thrust (Machine)
3
12 reps
-
8
Hip Adductor (Machine)
3
12 reps
-
9
Hip Abductor (Machine)
3
12 reps
-
10
Calf Raise (Machine)
3
12 reps
-
11
Decline Sit Up (Weighted)
3
12 reps
-
12
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Bench Press (Close Grip)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Seated Dip (Machine)
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Single-Leg Leg Curl
3
12 reps
-
7
Hip Thrust (Machine)
3
12 reps
-
8
Hip Adductor (Machine)
3
12 reps
-
9
Hip Abductor (Machine)
3
12 reps
-
10
Calf Raise (Machine)
3
12 reps
-
11
Decline Sit Up (Weighted)
3
12 reps
-
12
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Bench Press (Close Grip)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Seated Dip (Machine)
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Single-Leg Leg Curl
3
12 reps
-
7
Hip Thrust (Machine)
3
12 reps
-
8
Hip Adductor (Machine)
3
12 reps
-
9
Hip Abductor (Machine)
3
12 reps
-
10
Calf Raise (Machine)
3
12 reps
-
11
Decline Sit Up (Weighted)
3
12 reps
-
12
Abs Crunch (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
1 mins
-
2
Abs Crunch (Weighted)
3
12 reps
-
3
Face Pull
3
12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Shrug (Barbell)
4
12 reps
-
6
Deadlift (Barbell)
3
8 reps
-
7
Barbell Row
3
12 reps
-
8
Single Arm Row (Dumbbell)
3
10 reps
-
9
T-Bar Row
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
1 mins
-
2
Abs Crunch (Weighted)
3
12 reps
-
3
Face Pull
3
12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Shrug (Barbell)
4
12 reps
-
6
Deadlift (Barbell)
3
8 reps
-
7
Barbell Row
3
12 reps
-
8
Single Arm Row (Dumbbell)
3
10 reps
-
9
T-Bar Row
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
1 mins
-
2
Abs Crunch (Weighted)
3
12 reps
-
3
Face Pull
3
12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Shrug (Barbell)
4
12 reps
-
6
Deadlift (Barbell)
3
8 reps
-
7
Barbell Row
3
12 reps
-
8
Single Arm Row (Dumbbell)
3
10 reps
-
9
T-Bar Row
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
1 mins
-
2
Abs Crunch (Weighted)
3
12 reps
-
3
Face Pull
3
12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Shrug (Barbell)
4
12 reps
-
6
Deadlift (Barbell)
3
8 reps
-
7
Barbell Row
3
12 reps
-
8
Single Arm Row (Dumbbell)
3
10 reps
-
9
T-Bar Row
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
1 mins
-
2
Abs Crunch (Weighted)
3
12 reps
-
3
Face Pull
3
12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Shrug (Barbell)
4
12 reps
-
6
Deadlift (Barbell)
3
8 reps
-
7
Barbell Row
3
12 reps
-
8
Single Arm Row (Dumbbell)
3
10 reps
-
9
T-Bar Row
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
1 mins
-
2
Abs Crunch (Weighted)
3
12 reps
-
3
Face Pull
3
12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Shrug (Barbell)
4
12 reps
-
6
Deadlift (Barbell)
3
8 reps
-
7
Barbell Row
3
12 reps
-
8
Single Arm Row (Dumbbell)
3
10 reps
-
9
T-Bar Row
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
1 mins
-
2
Abs Crunch (Weighted)
3
12 reps
-
3
Face Pull
3
12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Shrug (Barbell)
4
12 reps
-
6
Deadlift (Barbell)
3
8 reps
-
7
Barbell Row
3
12 reps
-
8
Single Arm Row (Dumbbell)
3
10 reps
-
9
T-Bar Row
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
1 mins
-
2
Abs Crunch (Weighted)
3
12 reps
-
3
Face Pull
3
12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Shrug (Barbell)
4
12 reps
-
6
Deadlift (Barbell)
3
8 reps
-
7
Barbell Row
3
12 reps
-
8
Single Arm Row (Dumbbell)
3
10 reps
-
9
T-Bar Row
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
1 mins
-
2
Abs Crunch (Weighted)
3
12 reps
-
3
Face Pull
3
12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Shrug (Barbell)
4
12 reps
-
6
Deadlift (Barbell)
3
8 reps
-
7
Barbell Row
3
12 reps
-
8
Single Arm Row (Dumbbell)
3
10 reps
-
9
T-Bar Row
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
1 mins
-
2
Abs Crunch (Weighted)
3
12 reps
-
3
Face Pull
3
12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Shrug (Barbell)
4
12 reps
-
6
Deadlift (Barbell)
3
8 reps
-
7
Barbell Row
3
12 reps
-
8
Single Arm Row (Dumbbell)
3
10 reps
-
9
T-Bar Row
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
1 mins
-
2
Abs Crunch (Weighted)
3
12 reps
-
3
Face Pull
3
12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Shrug (Barbell)
4
12 reps
-
6
Deadlift (Barbell)
3
8 reps
-
7
Barbell Row
3
12 reps
-
8
Single Arm Row (Dumbbell)
3
10 reps
-
9
T-Bar Row
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
1 mins
-
2
Abs Crunch (Weighted)
3
12 reps
-
3
Face Pull
3
12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Shrug (Barbell)
4
12 reps
-
6
Deadlift (Barbell)
3
8 reps
-
7
Barbell Row
3
12 reps
-
8
Single Arm Row (Dumbbell)
3
10 reps
-
9
T-Bar Row
3
12 reps
-
Week 1
1 / 12 Weeks
Day 3
1
Bench Press (Barbell)
3 Sets
12 Reps
-
2
Bench Press (Close Grip)
3 Sets
12 Reps
-
3
Chest Press (Machine)
3 Sets
12 Reps
-
4
Seated Dip (Machine)
3 Sets
12 Reps
-
5
Lying Leg Curl
3 Sets
12 Reps
-
6
Single-Leg Leg Curl
3 Sets
12 Reps
-
7
Hip Thrust (Machine)
3 Sets
12 Reps
-
8
Hip Adductor (Machine)
3 Sets
12 Reps
-
9
Hip Abductor (Machine)
3 Sets
12 Reps
-
10
Calf Raise (Machine)
3 Sets
12 Reps
-
11
Decline Sit Up (Weighted)
3 Sets
12 Reps
-
12
Abs Crunch (Machine)
3 Sets
12 Reps
-
Day 1
1
Reverse Abs Crunch (Bodyweight)
3 Sets
12 Reps
-
2
Abs Crunch (Bodyweight)
3 Sets
12 Reps
-
3
Straight Leg Calf Raise
3 Sets
15 Reps
-
4
Leg Extension
3 Sets
15 Reps
-
5
Split Squat (Smith Machine)
3 Sets
10 Reps
-
6
Leg Press (45 Degrees)
3 Sets
15 Reps
-
7
Squat (Barbell)
3 Sets
12 Reps
-
8
Decline Bench Press (Barbell)
3 Sets
12 Reps
-
9
Chest Fly (Cable)
3 Sets
12 Reps
-
10
Incline Chest Press (Machine)
3 Sets
12 Reps
-
Day 2
1
Chin-Up (Bodyweight)
3 Sets
10 Reps
-
2
Lat Pulldown
3 Sets
12 Reps
-
3
Seated Row (Cable)
3 Sets
12 Reps
-
4
Chest Supported Row (Machine)
3 Sets
12 Reps
-
5
Hyperextension
3 Sets
10 Reps
-
6
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
-
7
Rear Delt Fly (Machine)
3 Sets
12 Reps
-
8
Front Raise
3 Sets
12 Reps
-
9
Lateral Raise (Cable)
3 Sets
12 Reps
-
10
Hanging Leg Raise
3 Sets
12 Reps
-
11
Side Crunch (Cable)
3 Sets
12 Reps
-
Day 4
1
Ab Wheel
1 Set
1 mins
-
2
Abs Crunch (Weighted)
3 Sets
12 Reps
-
3
Face Pull
3 Sets
12 Reps
-
4
Upright Row (Barbell)
3 Sets
12 Reps
-
5
Shrug (Barbell)
4 Sets
12 Reps
-
6
Deadlift (Barbell)
3 Sets
8 Reps
-
7
Barbell Row
3 Sets
12 Reps
-
8
Single Arm Row (Dumbbell)
3 Sets
10 Reps
-
9
T-Bar Row
3 Sets
12 Reps
-