Program Description
Originally made for my boyfriend, covers pretty well upper body training and involves some leg work too.
Program Overview
- LevelBeginner, Novice
- GoalMuscle & Sculpting, Bodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout70 minutes
- CreatedAug 02, 2024 09:01
- Last EditedAug 02, 2024 09:50
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
5
Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
6
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
5
Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
6
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
5
Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
6
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
5
Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
6
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
5
Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
6
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
5
Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
6
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
5
Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
6
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
5
Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
6
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
12 reps
10 reps
8 reps
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
3
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
4
Face Pull
1
1
1
12 reps
10 reps
8 reps
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
12 reps
10 reps
8 reps
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
3
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
4
Face Pull
1
1
1
12 reps
10 reps
8 reps
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
12 reps
10 reps
8 reps
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
3
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
4
Face Pull
1
1
1
12 reps
10 reps
8 reps
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
12 reps
10 reps
8 reps
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
3
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
4
Face Pull
1
1
1
12 reps
10 reps
8 reps
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
12 reps
10 reps
8 reps
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
3
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
4
Face Pull
1
1
1
12 reps
10 reps
8 reps
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
12 reps
10 reps
8 reps
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
3
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
4
Face Pull
1
1
1
12 reps
10 reps
8 reps
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
12 reps
10 reps
8 reps
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
3
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
4
Face Pull
1
1
1
12 reps
10 reps
8 reps
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
12 reps
10 reps
8 reps
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
3
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
4
Face Pull
1
1
1
12 reps
10 reps
8 reps
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
2
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
3
Front Raise
1
1
1
12 reps
10 reps
8 reps
4
Leg Press
1
1
1
12 reps
10 reps
8 reps
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
6
Leg Extension
1
1
1
12 reps
10 reps
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
2
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
3
Front Raise
1
1
1
12 reps
10 reps
8 reps
4
Leg Press
1
1
1
12 reps
10 reps
8 reps
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
6
Leg Extension
1
1
1
12 reps
10 reps
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
2
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
3
Front Raise
1
1
1
12 reps
10 reps
8 reps
4
Leg Press
1
1
1
12 reps
10 reps
8 reps
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
6
Leg Extension
1
1
1
12 reps
10 reps
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
2
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
3
Front Raise
1
1
1
12 reps
10 reps
8 reps
4
Leg Press
1
1
1
12 reps
10 reps
8 reps
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
6
Leg Extension
1
1
1
12 reps
10 reps
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
2
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
3
Front Raise
1
1
1
12 reps
10 reps
8 reps
4
Leg Press
1
1
1
12 reps
10 reps
8 reps
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
6
Leg Extension
1
1
1
12 reps
10 reps
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
2
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
3
Front Raise
1
1
1
12 reps
10 reps
8 reps
4
Leg Press
1
1
1
12 reps
10 reps
8 reps
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
6
Leg Extension
1
1
1
12 reps
10 reps
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
2
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
3
Front Raise
1
1
1
12 reps
10 reps
8 reps
4
Leg Press
1
1
1
12 reps
10 reps
8 reps
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
6
Leg Extension
1
1
1
12 reps
10 reps
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
2
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
3
Front Raise
1
1
1
12 reps
10 reps
8 reps
4
Leg Press
1
1
1
12 reps
10 reps
8 reps
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
6
Leg Extension
1
1
1
12 reps
10 reps
8 reps
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Chest Fly (Machine)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Tricep Rope Push Down (Cable)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Tricep Extension (Dumbbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Skull Crusher (Dumbbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
Day 2
1
Lat Pulldown (Neutral Grip)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Seated Row (Cable)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Single Arm Row (Dumbbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Face Pull1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Hammer Curl1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Bicep Curl (Dumbbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
Day 3
1
Overhead Press (Dumbbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Front Raise1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Leg Press1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Leg Curl1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Leg Extension1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps