Program Description
Maximum gains on a gentleman split
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJul 02, 2024 03:58
- Last EditedJul 15, 2024 06:31
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
1A
Incline Bench Press (Smith Machine)
4
8-12 reps
1B
Chest Fly (Cable)
4
10-15 reps
2A
Tricep Rope Push Down (Cable)
3
10-15 reps
2B
Lateral Raise (Cable)
3
10-15 reps
3A
Dumbbell Row
3
8-12 reps
3B
Alternating Dumbbell Curl
3
6-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-8 reps
1B
Dumbbell Row
3
8-12 reps
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
2B
Alternating Dumbbell Curl
3
6-12 reps
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
3B
Lateral Raise (Cable)
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-8 reps
1B
Dumbbell Row
3
8-12 reps
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
2B
Alternating Dumbbell Curl
3
6-12 reps
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
3B
Lateral Raise (Cable)
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-8 reps
1B
Dumbbell Row
3
8-12 reps
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
2B
Alternating Dumbbell Curl
3
6-12 reps
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
3B
Lateral Raise (Cable)
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-8 reps
1B
Dumbbell Row
3
8-12 reps
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
2B
Alternating Dumbbell Curl
3
6-12 reps
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
3B
Lateral Raise (Cable)
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-8 reps
1B
Dumbbell Row
3
8-12 reps
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
2B
Alternating Dumbbell Curl
3
6-12 reps
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
3B
Lateral Raise (Cable)
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-8 reps
1B
Dumbbell Row
3
8-12 reps
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
2B
Alternating Dumbbell Curl
3
6-12 reps
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
3B
Lateral Raise (Cable)
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-8 reps
1B
Dumbbell Row
3
8-12 reps
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
2B
Alternating Dumbbell Curl
3
6-12 reps
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
3B
Lateral Raise (Cable)
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-8 reps
1B
Dumbbell Row
3
8-12 reps
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
2B
Alternating Dumbbell Curl
3
6-12 reps
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
3B
Lateral Raise (Cable)
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-8 reps
1B
Dumbbell Row
3
8-12 reps
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
2B
Alternating Dumbbell Curl
3
6-12 reps
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
3B
Lateral Raise (Cable)
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-8 reps
1B
Dumbbell Row
3
8-12 reps
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
2B
Alternating Dumbbell Curl
3
6-12 reps
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
3B
Lateral Raise (Cable)
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-8 reps
1B
Dumbbell Row
3
8-12 reps
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
2B
Alternating Dumbbell Curl
3
6-12 reps
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
3B
Lateral Raise (Cable)
4
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
1
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
4-8 reps
1B
Calf Raise (Leg Press)
3
15-20 reps
2A
Power Shrug
3
6-10 reps
2B
Hyperextension
3
8-12 reps
3A
Leg Extension
3
10-15 reps
3B
Neck Curl
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
4-8 reps
1B
Calf Raise (Leg Press)
3
15-20 reps
2A
Power Shrug
3
6-10 reps
2B
Hyperextension
3
8-12 reps
3A
Leg Extension
3
10-15 reps
3B
Neck Curl
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
4-8 reps
1B
Calf Raise (Leg Press)
3
15-20 reps
2A
Power Shrug
3
6-10 reps
2B
Hyperextension
3
8-12 reps
3A
Leg Extension
3
10-15 reps
3B
Neck Curl
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
4-8 reps
1B
Calf Raise (Leg Press)
3
15-20 reps
2A
Power Shrug
3
6-10 reps
2B
Hyperextension
3
8-12 reps
3A
Leg Extension
3
10-15 reps
3B
Neck Curl
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
4-8 reps
1B
Calf Raise (Leg Press)
3
15-20 reps
2A
Power Shrug
3
6-10 reps
2B
Hyperextension
3
8-12 reps
3A
Leg Extension
3
10-15 reps
3B
Neck Curl
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
4-8 reps
1B
Calf Raise (Leg Press)
3
15-20 reps
2A
Power Shrug
3
6-10 reps
2B
Hyperextension
3
8-12 reps
3A
Leg Extension
3
10-15 reps
3B
Neck Curl
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
4-8 reps
1B
Calf Raise (Leg Press)
3
15-20 reps
2A
Power Shrug
3
6-10 reps
2B
Hyperextension
3
8-12 reps
3A
Leg Extension
3
10-15 reps
3B
Neck Curl
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
4-8 reps
1B
Calf Raise (Leg Press)
3
15-20 reps
2A
Power Shrug
3
6-10 reps
2B
Hyperextension
3
8-12 reps
3A
Leg Extension
3
10-15 reps
3B
Neck Curl
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
4-8 reps
1B
Calf Raise (Leg Press)
3
15-20 reps
2A
Power Shrug
3
6-10 reps
2B
Hyperextension
3
8-12 reps
3A
Leg Extension
3
10-15 reps
3B
Neck Curl
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
4-8 reps
1B
Calf Raise (Leg Press)
3
15-20 reps
2A
Power Shrug
3
6-10 reps
2B
Hyperextension
3
8-12 reps
3A
Leg Extension
3
10-15 reps
3B
Neck Curl
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
4-8 reps
1B
Calf Raise (Leg Press)
3
15-20 reps
2A
Power Shrug
3
6-10 reps
2B
Hyperextension
3
8-12 reps
3A
Leg Extension
3
10-15 reps
3B
Neck Curl
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
4
8-12 reps
1B
Seated Overhead Press (Dumbbell)
3
6-12 reps
2A
Preacher Curl (Dumbbell)
3
6-12 reps
2B
JM Press (Smith Machine)
3
6-12 reps
3A
Hammer Curl
3
6-12 reps
3B
Y Raise
3
10-15 reps
4A
Lateral Raise (Cable)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-20 reps
1B
Pullover (Dumbbell)
4
8-12 reps
2A
Preacher Curl (Dumbbell)
3
6-12 reps
2B
JM Press (Smith Machine)
3
6-12 reps
3A
Hammer Curl
3
6-12 reps
3B
Y Raise
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-20 reps
1B
Pullover (Dumbbell)
4
8-12 reps
2A
Preacher Curl (Dumbbell)
3
6-12 reps
2B
JM Press (Smith Machine)
3
6-12 reps
3A
Hammer Curl
3
6-12 reps
3B
Y Raise
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-20 reps
1B
Pullover (Dumbbell)
4
8-12 reps
2A
Preacher Curl (Dumbbell)
3
6-12 reps
2B
JM Press (Smith Machine)
3
6-12 reps
3A
Hammer Curl
3
6-12 reps
3B
Y Raise
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-20 reps
1B
Pullover (Dumbbell)
4
8-12 reps
2A
Preacher Curl (Dumbbell)
3
6-12 reps
2B
JM Press (Smith Machine)
3
6-12 reps
3A
Hammer Curl
3
6-12 reps
3B
Y Raise
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-20 reps
1B
Pullover (Dumbbell)
4
8-12 reps
2A
Preacher Curl (Dumbbell)
3
6-12 reps
2B
JM Press (Smith Machine)
3
6-12 reps
3A
Hammer Curl
3
6-12 reps
3B
Y Raise
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-20 reps
1B
Pullover (Dumbbell)
4
8-12 reps
2A
Preacher Curl (Dumbbell)
3
6-12 reps
2B
JM Press (Smith Machine)
3
6-12 reps
3A
Hammer Curl
3
6-12 reps
3B
Y Raise
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-20 reps
1B
Pullover (Dumbbell)
4
8-12 reps
2A
Preacher Curl (Dumbbell)
3
6-12 reps
2B
JM Press (Smith Machine)
3
6-12 reps
3A
Hammer Curl
3
6-12 reps
3B
Y Raise
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-20 reps
1B
Pullover (Dumbbell)
4
8-12 reps
2A
Preacher Curl (Dumbbell)
3
6-12 reps
2B
JM Press (Smith Machine)
3
6-12 reps
3A
Hammer Curl
3
6-12 reps
3B
Y Raise
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-20 reps
1B
Pullover (Dumbbell)
4
8-12 reps
2A
Preacher Curl (Dumbbell)
3
6-12 reps
2B
JM Press (Smith Machine)
3
6-12 reps
3A
Hammer Curl
3
6-12 reps
3B
Y Raise
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-20 reps
1B
Pullover (Dumbbell)
4
8-12 reps
2A
Preacher Curl (Dumbbell)
3
6-12 reps
2B
JM Press (Smith Machine)
3
6-12 reps
3A
Hammer Curl
3
6-12 reps
3B
Y Raise
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-20 reps
1B
Pullover (Dumbbell)
4
8-12 reps
2A
Preacher Curl (Dumbbell)
3
6-12 reps
2B
JM Press (Smith Machine)
3
6-12 reps
3A
Hammer Curl
3
6-12 reps
3B
Y Raise
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
6-10 reps
1B
Bench Press (Dumbbell)
4
8-12 reps
2A
Kroc Row
3
8-12 reps
2B
Pull-Up (Weighted)
4
6-15 reps
3A
Bicep Curl (Cable)
3
8-12 reps
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
1B
Kroc Row
3
8-12 reps
2A
Chin-Up (Weighted)
3
4-8 reps
2B
Tricep Pushdown (Cable)
3
10-15 reps
3A
Chest Fly (Cable)
3
12-15 reps
3B
Bicep Curl (Cable)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
1B
Kroc Row
3
8-12 reps
2A
Chin-Up (Weighted)
3
4-8 reps
2B
Tricep Pushdown (Cable)
3
10-15 reps
3A
Chest Fly (Cable)
3
12-15 reps
3B
Bicep Curl (Cable)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
1B
Kroc Row
3
8-12 reps
2A
Chin-Up (Weighted)
3
4-8 reps
2B
Tricep Pushdown (Cable)
3
10-15 reps
3A
Chest Fly (Cable)
3
12-15 reps
3B
Bicep Curl (Cable)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
1B
Kroc Row
3
8-12 reps
2A
Chin-Up (Weighted)
3
4-8 reps
2B
Tricep Pushdown (Cable)
3
10-15 reps
3A
Chest Fly (Cable)
3
12-15 reps
3B
Bicep Curl (Cable)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
1B
Kroc Row
3
8-12 reps
2A
Chin-Up (Weighted)
3
4-8 reps
2B
Tricep Pushdown (Cable)
3
10-15 reps
3A
Chest Fly (Cable)
3
12-15 reps
3B
Bicep Curl (Cable)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
1B
Kroc Row
3
8-12 reps
2A
Chin-Up (Weighted)
3
4-8 reps
2B
Tricep Pushdown (Cable)
3
10-15 reps
3A
Chest Fly (Cable)
3
12-15 reps
3B
Bicep Curl (Cable)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
1B
Kroc Row
3
8-12 reps
2A
Chin-Up (Weighted)
3
4-8 reps
2B
Tricep Pushdown (Cable)
3
10-15 reps
3A
Chest Fly (Cable)
3
12-15 reps
3B
Bicep Curl (Cable)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
1B
Kroc Row
3
8-12 reps
2A
Chin-Up (Weighted)
3
4-8 reps
2B
Tricep Pushdown (Cable)
3
10-15 reps
3A
Chest Fly (Cable)
3
12-15 reps
3B
Bicep Curl (Cable)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
1B
Kroc Row
3
8-12 reps
2A
Chin-Up (Weighted)
3
4-8 reps
2B
Tricep Pushdown (Cable)
3
10-15 reps
3A
Chest Fly (Cable)
3
12-15 reps
3B
Bicep Curl (Cable)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
1B
Kroc Row
3
8-12 reps
2A
Chin-Up (Weighted)
3
4-8 reps
2B
Tricep Pushdown (Cable)
3
10-15 reps
3A
Chest Fly (Cable)
3
12-15 reps
3B
Bicep Curl (Cable)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
1B
Kroc Row
3
8-12 reps
2A
Chin-Up (Weighted)
3
4-8 reps
2B
Tricep Pushdown (Cable)
3
10-15 reps
3A
Chest Fly (Cable)
3
12-15 reps
3B
Bicep Curl (Cable)
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
8-10 reps
1B
Power Shrug
3
12-15 reps
2A
Calf Raise (Leg Press)
3
15-20 reps
2B
Romanian Deadlift (Dumbbell)
4
6-12 reps
3A
Lateral Raise (Cable)
3
10-20 reps
3B
Cable Forearm Curl
3
8-12 reps
4
Leg Extension
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-12 reps
1B
Standing Calf Raise
3
12-15 reps
2A
Farmer's Walk (Weighted)
3
1 reps
2B
Neck Curl
3
15-20 reps
3A
Squat (Smith Machine)
3
8-10 reps
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-12 reps
1B
Standing Calf Raise
3
12-15 reps
2A
Farmer's Walk (Weighted)
3
1 reps
2B
Neck Curl
3
15-20 reps
3A
Squat (Smith Machine)
3
8-10 reps
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-12 reps
1B
Standing Calf Raise
3
12-15 reps
2A
Farmer's Walk (Weighted)
3
1 reps
2B
Neck Curl
3
15-20 reps
3A
Squat (Smith Machine)
3
8-10 reps
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-12 reps
1B
Standing Calf Raise
3
12-15 reps
2A
Farmer's Walk (Weighted)
3
1 reps
2B
Neck Curl
3
15-20 reps
3A
Squat (Smith Machine)
3
8-10 reps
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-12 reps
1B
Standing Calf Raise
3
12-15 reps
2A
Farmer's Walk (Weighted)
3
1 reps
2B
Neck Curl
3
15-20 reps
3A
Squat (Smith Machine)
3
8-10 reps
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-12 reps
1B
Standing Calf Raise
3
12-15 reps
2A
Farmer's Walk (Weighted)
3
1 reps
2B
Neck Curl
3
15-20 reps
3A
Squat (Smith Machine)
3
8-10 reps
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-12 reps
1B
Standing Calf Raise
3
12-15 reps
2A
Farmer's Walk (Weighted)
3
1 reps
2B
Neck Curl
3
15-20 reps
3A
Squat (Smith Machine)
3
8-10 reps
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-12 reps
1B
Standing Calf Raise
3
12-15 reps
2A
Farmer's Walk (Weighted)
3
1 reps
2B
Neck Curl
3
15-20 reps
3A
Squat (Smith Machine)
3
8-10 reps
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-12 reps
1B
Standing Calf Raise
3
12-15 reps
2A
Farmer's Walk (Weighted)
3
1 reps
2B
Neck Curl
3
15-20 reps
3A
Squat (Smith Machine)
3
8-10 reps
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-12 reps
1B
Standing Calf Raise
3
12-15 reps
2A
Farmer's Walk (Weighted)
3
1 reps
2B
Neck Curl
3
15-20 reps
3A
Squat (Smith Machine)
3
8-10 reps
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-12 reps
1B
Standing Calf Raise
3
12-15 reps
2A
Farmer's Walk (Weighted)
3
1 reps
2B
Neck Curl
3
15-20 reps
3A
Squat (Smith Machine)
3
8-10 reps
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
Week 1
1 / 12 Weeks
Day 5
1A
Squat (Smith Machine)4 Sets
8-10 Reps
1B
Power Shrug3 Sets
12-15 Reps
2A
Calf Raise (Leg Press)3 Sets
15-20 Reps
2B
Romanian Deadlift (Dumbbell)4 Sets
6-12 Reps
3A
Lateral Raise (Cable)3 Sets
10-20 Reps
3B
Cable Forearm Curl3 Sets
8-12 Reps
4
Leg Extension3 Sets
10-15 Reps
Day 2
1
Skater Hop1 Set
Day 3
1A
Pullover (Dumbbell)4 Sets
8-12 Reps
1B
Seated Overhead Press (Dumbbell)3 Sets
6-12 Reps
2A
Preacher Curl (Dumbbell)3 Sets
6-12 Reps
2B
JM Press (Smith Machine)3 Sets
6-12 Reps
3A
Hammer Curl3 Sets
6-12 Reps
3B
Y Raise3 Sets
10-15 Reps
4A
Lateral Raise (Cable)3 Sets
10-15 Reps
Day 1
1A
Incline Bench Press (Smith Machine)4 Sets
8-12 Reps
1B
Chest Fly (Cable)4 Sets
10-15 Reps
2A
Tricep Rope Push Down (Cable)3 Sets
10-15 Reps
2B
Lateral Raise (Cable)3 Sets
10-15 Reps
3A
Dumbbell Row3 Sets
8-12 Reps
3B
Alternating Dumbbell Curl3 Sets
6-12 Reps
Day 4
1A
Incline Bench Press (Dumbbell)4 Sets
6-10 Reps
1B
Bench Press (Dumbbell)4 Sets
8-12 Reps
2A
Kroc Row3 Sets
8-12 Reps
2B
Pull-Up (Weighted)4 Sets
6-15 Reps
3A
Bicep Curl (Cable)3 Sets
8-12 Reps
3B
Overhead Tricep Extension (Cable)3 Sets
10-15 Reps