Program Description
wotigigig
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJun 04, 2024 07:54
- Last EditedJun 18, 2025 09:48
Summary
Embark on a transformative 12-week journey with the Errrabb program, designed for dedicated lifters ready to elevate their strength and physique. With four focused training days each week, you'll target major muscle groups through a balanced mix of compound and isolation exercises, including chest, triceps, and shoulder workouts. This program emphasizes progressive overload and includes essential rest periods to maximize gains. Equip yourself with a full gym and get ready to push your limits and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
16.3%
Biceps
11.1%
Quadriceps
9.2%
Chest
8.7%
Triceps
8.6%
Lats
8.2%
Front Delts
6.8%
Forearms
6.3%
Middle Delts
4.8%
Hamstrings
4.8%
Rear Delts
3.4%
Glutes
3.4%
Calves
3.2%
Abs
3.1%
Adductors
1%
Lower Back
1%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
4A
Leg Extension
3
6-8 reps
RPE 10
4B
Sissy Squat
3
10+ reps
RPE 10
5
Lying Leg Curl
3
6-8 reps
-
6
Standing Calf Raise
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
4A
Leg Extension
3
6-8 reps
RPE 10
4B
Sissy Squat
3
10+ reps
RPE 10
5
Lying Leg Curl
3
6-8 reps
-
6
Standing Calf Raise
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
4A
Leg Extension
3
6-8 reps
RPE 10
4B
Sissy Squat
3
10+ reps
RPE 10
5
Lying Leg Curl
3
6-8 reps
-
6
Standing Calf Raise
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
4A
Leg Extension
3
6-8 reps
RPE 10
4B
Sissy Squat
3
10+ reps
RPE 10
5
Lying Leg Curl
3
6-8 reps
-
6
Standing Calf Raise
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
4A
Leg Extension
3
6-8 reps
RPE 10
4B
Sissy Squat
3
10+ reps
RPE 10
5
Lying Leg Curl
3
6-8 reps
-
6
Standing Calf Raise
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
4A
Leg Extension
3
6-8 reps
RPE 10
4B
Sissy Squat
3
10+ reps
RPE 10
5
Lying Leg Curl
3
6-8 reps
-
6
Standing Calf Raise
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
4A
Leg Extension
3
6-8 reps
RPE 10
4B
Sissy Squat
3
10+ reps
RPE 10
5
Lying Leg Curl
3
6-8 reps
-
6
Standing Calf Raise
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
4A
Leg Extension
3
6-8 reps
RPE 10
4B
Sissy Squat
3
10+ reps
RPE 10
5
Lying Leg Curl
3
6-8 reps
-
6
Standing Calf Raise
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
4A
Leg Extension
3
6-8 reps
RPE 10
4B
Sissy Squat
3
10+ reps
RPE 10
5
Lying Leg Curl
3
6-8 reps
-
6
Standing Calf Raise
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
4A
Leg Extension
3
6-8 reps
RPE 10
4B
Sissy Squat
3
10+ reps
RPE 10
5
Lying Leg Curl
3
6-8 reps
-
6
Standing Calf Raise
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
4A
Leg Extension
3
6-8 reps
RPE 10
4B
Sissy Squat
3
10+ reps
RPE 10
5
Lying Leg Curl
3
6-8 reps
-
6
Standing Calf Raise
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
4A
Leg Extension
3
6-8 reps
RPE 10
4B
Sissy Squat
3
10+ reps
RPE 10
5
Lying Leg Curl
3
6-8 reps
-
6
Standing Calf Raise
4
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
7-10 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 10
5
Tricep Extension (Cable)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
7-10 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 10
5
Tricep Extension (Cable)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
7-10 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 10
5
Tricep Extension (Cable)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
7-10 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 10
5
Tricep Extension (Cable)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
7-10 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 10
5
Tricep Extension (Cable)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
7-10 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 10
5
Tricep Extension (Cable)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
7-10 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 10
5
Tricep Extension (Cable)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
7-10 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 10
5
Tricep Extension (Cable)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
7-10 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 10
5
Tricep Extension (Cable)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
7-10 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 10
5
Tricep Extension (Cable)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
7-10 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 10
5
Tricep Extension (Cable)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
7-10 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 10
5
Tricep Extension (Cable)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
7-10 reps
-
1B
Shrug (Dumbbell)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
7-10 reps
-
3
Seated Row (Cable)
3
7-10 reps
-
4
Single Arm Row (Dumbbell)
3
7-10 reps
-
5
Hammer Curl
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
7-10 reps
-
1B
Shrug (Dumbbell)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
7-10 reps
-
3
Seated Row (Cable)
3
7-10 reps
-
4
Single Arm Row (Dumbbell)
3
7-10 reps
-
5
Hammer Curl
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
7-10 reps
-
1B
Shrug (Dumbbell)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
7-10 reps
-
3
Seated Row (Cable)
3
7-10 reps
-
4
Single Arm Row (Dumbbell)
3
7-10 reps
-
5
Hammer Curl
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
7-10 reps
-
1B
Shrug (Dumbbell)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
7-10 reps
-
3
Seated Row (Cable)
3
7-10 reps
-
4
Single Arm Row (Dumbbell)
3
7-10 reps
-
5
Hammer Curl
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
7-10 reps
-
1B
Shrug (Dumbbell)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
7-10 reps
-
3
Seated Row (Cable)
3
7-10 reps
-
4
Single Arm Row (Dumbbell)
3
7-10 reps
-
5
Hammer Curl
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
7-10 reps
-
1B
Shrug (Dumbbell)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
7-10 reps
-
3
Seated Row (Cable)
3
7-10 reps
-
4
Single Arm Row (Dumbbell)
3
7-10 reps
-
5
Hammer Curl
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
7-10 reps
-
1B
Shrug (Dumbbell)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
7-10 reps
-
3
Seated Row (Cable)
3
7-10 reps
-
4
Single Arm Row (Dumbbell)
3
7-10 reps
-
5
Hammer Curl
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
7-10 reps
-
1B
Shrug (Dumbbell)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
7-10 reps
-
3
Seated Row (Cable)
3
7-10 reps
-
4
Single Arm Row (Dumbbell)
3
7-10 reps
-
5
Hammer Curl
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
7-10 reps
-
1B
Shrug (Dumbbell)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
7-10 reps
-
3
Seated Row (Cable)
3
7-10 reps
-
4
Single Arm Row (Dumbbell)
3
7-10 reps
-
5
Hammer Curl
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
7-10 reps
-
1B
Shrug (Dumbbell)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
7-10 reps
-
3
Seated Row (Cable)
3
7-10 reps
-
4
Single Arm Row (Dumbbell)
3
7-10 reps
-
5
Hammer Curl
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
7-10 reps
-
1B
Shrug (Dumbbell)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
7-10 reps
-
3
Seated Row (Cable)
3
7-10 reps
-
4
Single Arm Row (Dumbbell)
3
7-10 reps
-
5
Hammer Curl
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
7-10 reps
-
1B
Shrug (Dumbbell)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
7-10 reps
-
3
Seated Row (Cable)
3
7-10 reps
-
4
Single Arm Row (Dumbbell)
3
7-10 reps
-
5
Hammer Curl
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
10 reps
-
1B
One Arm Lateral Raise (Cable)
3
10 reps
-
2
Rear Delt Row
3
10 reps
-
3
Shrug (Dumbbell)
4
7-10 reps
-
4
Wrist Curls
3
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
6
Abs Crunch (Weighted)
1
12 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
10 reps
-
1B
One Arm Lateral Raise (Cable)
3
10 reps
-
2
Rear Delt Row
3
10 reps
-
3
Shrug (Dumbbell)
4
7-10 reps
-
4
Wrist Curls
3
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
6
Abs Crunch (Weighted)
1
12 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
10 reps
-
1B
One Arm Lateral Raise (Cable)
3
10 reps
-
2
Rear Delt Row
3
10 reps
-
3
Shrug (Dumbbell)
4
7-10 reps
-
4
Wrist Curls
3
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
6
Abs Crunch (Weighted)
1
12 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
10 reps
-
1B
One Arm Lateral Raise (Cable)
3
10 reps
-
2
Rear Delt Row
3
10 reps
-
3
Shrug (Dumbbell)
4
7-10 reps
-
4
Wrist Curls
3
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
6
Abs Crunch (Weighted)
1
12 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
10 reps
-
1B
One Arm Lateral Raise (Cable)
3
10 reps
-
2
Rear Delt Row
3
10 reps
-
3
Shrug (Dumbbell)
4
7-10 reps
-
4
Wrist Curls
3
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
6
Abs Crunch (Weighted)
1
12 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
10 reps
-
1B
One Arm Lateral Raise (Cable)
3
10 reps
-
2
Rear Delt Row
3
10 reps
-
3
Shrug (Dumbbell)
4
7-10 reps
-
4
Wrist Curls
3
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
6
Abs Crunch (Weighted)
1
12 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
10 reps
-
1B
One Arm Lateral Raise (Cable)
3
10 reps
-
2
Rear Delt Row
3
10 reps
-
3
Shrug (Dumbbell)
4
7-10 reps
-
4
Wrist Curls
3
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
6
Abs Crunch (Weighted)
1
12 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
10 reps
-
1B
One Arm Lateral Raise (Cable)
3
10 reps
-
2
Rear Delt Row
3
10 reps
-
3
Shrug (Dumbbell)
4
7-10 reps
-
4
Wrist Curls
3
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
6
Abs Crunch (Weighted)
1
12 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
10 reps
-
1B
One Arm Lateral Raise (Cable)
3
10 reps
-
2
Rear Delt Row
3
10 reps
-
3
Shrug (Dumbbell)
4
7-10 reps
-
4
Wrist Curls
3
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
6
Abs Crunch (Weighted)
1
12 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
10 reps
-
1B
One Arm Lateral Raise (Cable)
3
10 reps
-
2
Rear Delt Row
3
10 reps
-
3
Shrug (Dumbbell)
4
7-10 reps
-
4
Wrist Curls
3
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
6
Abs Crunch (Weighted)
1
12 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
10 reps
-
1B
One Arm Lateral Raise (Cable)
3
10 reps
-
2
Rear Delt Row
3
10 reps
-
3
Shrug (Dumbbell)
4
7-10 reps
-
4
Wrist Curls
3
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
6
Abs Crunch (Weighted)
1
12 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
10 reps
-
1B
One Arm Lateral Raise (Cable)
3
10 reps
-
2
Rear Delt Row
3
10 reps
-
3
Shrug (Dumbbell)
4
7-10 reps
-
4
Wrist Curls
3
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
6
Abs Crunch (Weighted)
1
12 reps
-
7
Plank
1
1 mins
-
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Dumbbell)3 Sets
7-10 Reps
-
2
Chest Fly (Cable)3 Sets
8-12 Reps
-
3
Dip (Bodyweight)3 Sets
8-12 Reps
-
4
Incline Bench Press (Smith Machine)3 Sets
6-8 Reps
@10
5
Tricep Extension (Cable)2 Sets
8-12 Reps
-
6
Tricep Rope Push Down (Cable)2 Sets
8-12 Reps
-
Day 4
1A
Lateral Raise (Cable)3 Sets
10 Reps
-
1B
One Arm Lateral Raise (Cable)3 Sets
10 Reps
-
2
Rear Delt Row3 Sets
10 Reps
-
3
Shrug (Dumbbell)4 Sets
7-10 Reps
-
4
Wrist Curls3 Sets
12 Reps
-
5
Reverse Wrist Curl (Dumbbell)3 Sets
12 Reps
-
6
Abs Crunch (Weighted)1 Set
12 Reps
-
7
Plank1 Set
1 mins
-
Day 3
1A
T-Bar Row3 Sets
7-10 Reps
-
1B
Shrug (Dumbbell)3 Sets
10 Reps
-
2
Wide Grip Lat Pulldown3 Sets
7-10 Reps
-
3
Seated Row (Cable)3 Sets
7-10 Reps
-
4
Single Arm Row (Dumbbell)3 Sets
7-10 Reps
-
5
Hammer Curl3 Sets
10 Reps
-
6
Bicep Curl (Barbell)3 Sets
10 Reps
-
7
Incline Curl (Dumbbell)3 Sets
10 Reps
-
Day 1
1
Squat (Barbell)3 Sets
6-10 Reps
-
2
Deadlift (Barbell)3 Sets
3-5 Reps
@9
4A
Leg Extension3 Sets
6-8 Reps
@10
4B
Sissy Squat3 Sets
10+ Reps
@10
5
Lying Leg Curl3 Sets
6-8 Reps
-
6
Standing Calf Raise4 Sets
6-8 Reps
-