Program Description
This is the perfect bodybuilding plan that you can run along side a linear progression powerlifting program.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedApr 29, 2024 12:56
- Last EditedOct 24, 2024 06:30
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
Incline Bench Press (Dumbbell)
1
8 reps
-
2
Bench Press (Dumbbell)
1
6 reps
-
3
Incline Fly Press (Dumbbell)
6
1
12 reps
15 reps
-
-
4
Overhead Extension (Dumbbell)
1
10 reps
-
5
Skull Crusher
7
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
-
2
Bench Press (Dumbbell)
1
6 reps
-
3
Incline Fly Press (Dumbbell)
6
1
12 reps
15 reps
-
-
4
Overhead Extension (Dumbbell)
1
10 reps
-
5
Skull Crusher
7
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
-
2
Pull-Up (Assisted)
2
15 reps
-
3
Bent Over Row (Barbell, Paused)
3
6 reps
-
4
Lat Pulldown
7
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
-
2
Pull-Up (Assisted)
2
15 reps
-
3
Bent Over Row (Barbell, Paused)
3
6 reps
-
4
Lat Pulldown
7
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
-
2
Pull-Up (Assisted)
2
15 reps
-
3
Bent Over Row (Barbell, Paused)
3
6 reps
-
4
Lat Pulldown
7
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
-
2
Pull-Up (Assisted)
2
15 reps
-
3
Bent Over Row (Barbell, Paused)
3
6 reps
-
4
Lat Pulldown
7
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
-
2
Pull-Up (Assisted)
2
15 reps
-
3
Bent Over Row (Barbell, Paused)
3
6 reps
-
4
Lat Pulldown
7
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
-
2
Pull-Up (Assisted)
2
15 reps
-
3
Bent Over Row (Barbell, Paused)
3
6 reps
-
4
Lat Pulldown
7
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
-
2
Pull-Up (Assisted)
2
15 reps
-
3
Bent Over Row (Barbell, Paused)
3
6 reps
-
4
Lat Pulldown
7
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
-
2
Pull-Up (Assisted)
2
15 reps
-
3
Bent Over Row (Barbell, Paused)
3
6 reps
-
4
Lat Pulldown
7
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
-
2
Pull-Up (Assisted)
2
15 reps
-
3
Bent Over Row (Barbell, Paused)
3
6 reps
-
4
Lat Pulldown
7
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
-
2
Pull-Up (Assisted)
2
15 reps
-
3
Bent Over Row (Barbell, Paused)
3
6 reps
-
4
Lat Pulldown
7
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
12 reps
-
2
Bent Over Row (Barbell, Paused)
1
8 reps
-
3
Standing Pullover (Cable)
7
12 reps
-
4
Rear Delt Row
1
15 reps
-
5
Preacher Curl (Dumbbell)
7
10 reps
-
6
Bicep Curl (Barbell)
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
12 reps
-
2
Bent Over Row (Barbell, Paused)
1
8 reps
-
3
Standing Pullover (Cable)
7
12 reps
-
4
Rear Delt Row
1
15 reps
-
5
Preacher Curl (Dumbbell)
7
10 reps
-
6
Bicep Curl (Barbell)
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
8 reps
-
2
Seated Dumbbell Curl
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
2
10 reps
-
4
Arm Blaster Curls
7
12 reps
-
5
Overhead Extension (Dumbbell)
7
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
8 reps
-
2
Seated Dumbbell Curl
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
2
10 reps
-
4
Arm Blaster Curls
7
12 reps
-
5
Overhead Extension (Dumbbell)
7
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
8 reps
-
2
Seated Dumbbell Curl
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
2
10 reps
-
4
Arm Blaster Curls
7
12 reps
-
5
Overhead Extension (Dumbbell)
7
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
8 reps
-
2
Seated Dumbbell Curl
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
2
10 reps
-
4
Arm Blaster Curls
7
12 reps
-
5
Overhead Extension (Dumbbell)
7
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
8 reps
-
2
Seated Dumbbell Curl
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
2
10 reps
-
4
Arm Blaster Curls
7
12 reps
-
5
Overhead Extension (Dumbbell)
7
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
8 reps
-
2
Seated Dumbbell Curl
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
2
10 reps
-
4
Arm Blaster Curls
7
12 reps
-
5
Overhead Extension (Dumbbell)
7
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
8 reps
-
2
Seated Dumbbell Curl
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
2
10 reps
-
4
Arm Blaster Curls
7
12 reps
-
5
Overhead Extension (Dumbbell)
7
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
8 reps
-
2
Seated Dumbbell Curl
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
2
10 reps
-
4
Arm Blaster Curls
7
12 reps
-
5
Overhead Extension (Dumbbell)
7
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
8 reps
-
2
Seated Dumbbell Curl
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
2
10 reps
-
4
Arm Blaster Curls
7
12 reps
-
5
Overhead Extension (Dumbbell)
7
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
8 reps
-
2
Seated Dumbbell Curl
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
2
10 reps
-
4
Arm Blaster Curls
7
12 reps
-
5
Overhead Extension (Dumbbell)
7
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
8 reps
-
2
Platz Squat
7
10 reps
-
3
Leg Extension
2
15 reps
-
4
Leg Curl
7
10 reps
-
5
Lateral Raise (Cable)
7
12 reps
-
6
Lateral Raise (Dumbbell)
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
8 reps
-
2
Platz Squat
7
10 reps
-
3
Leg Extension
2
15 reps
-
4
Leg Curl
7
10 reps
-
5
Lateral Raise (Cable)
7
12 reps
-
6
Lateral Raise (Dumbbell)
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
-
2
Incline Fly Press (Dumbbell)
7
12 reps
-
3
Lateral Raise (Dumbbell)
7
10 reps
-
4
Lying Rear Lateral Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
-
2
Incline Fly Press (Dumbbell)
7
12 reps
-
3
Lateral Raise (Dumbbell)
7
10 reps
-
4
Lying Rear Lateral Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
-
2
Incline Fly Press (Dumbbell)
7
12 reps
-
3
Lateral Raise (Dumbbell)
7
10 reps
-
4
Lying Rear Lateral Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
-
2
Incline Fly Press (Dumbbell)
7
12 reps
-
3
Lateral Raise (Dumbbell)
7
10 reps
-
4
Lying Rear Lateral Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
-
2
Incline Fly Press (Dumbbell)
7
12 reps
-
3
Lateral Raise (Dumbbell)
7
10 reps
-
4
Lying Rear Lateral Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
-
2
Incline Fly Press (Dumbbell)
7
12 reps
-
3
Lateral Raise (Dumbbell)
7
10 reps
-
4
Lying Rear Lateral Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
-
2
Incline Fly Press (Dumbbell)
7
12 reps
-
3
Lateral Raise (Dumbbell)
7
10 reps
-
4
Lying Rear Lateral Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
-
2
Incline Fly Press (Dumbbell)
7
12 reps
-
3
Lateral Raise (Dumbbell)
7
10 reps
-
4
Lying Rear Lateral Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
-
2
Incline Fly Press (Dumbbell)
7
12 reps
-
3
Lateral Raise (Dumbbell)
7
10 reps
-
4
Lying Rear Lateral Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
-
2
Incline Fly Press (Dumbbell)
7
12 reps
-
3
Lateral Raise (Dumbbell)
7
10 reps
-
4
Lying Rear Lateral Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
10 reps
-
2
Bicep Curl (Dumbbell)
1
8 reps
-
3
Spider Curl
7
12 reps
-
4
Tricep Pushdown (Cable)
1
8 reps
-
5
Lying Tricep Extension (Barbell)
7
10 reps
-
6
Overhead Extension (Dumbbell)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
10 reps
-
2
Bicep Curl (Dumbbell)
1
8 reps
-
3
Spider Curl
7
12 reps
-
4
Tricep Pushdown (Cable)
1
8 reps
-
5
Lying Tricep Extension (Barbell)
7
10 reps
-
6
Overhead Extension (Dumbbell)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
10 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
10 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
10 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
10 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
10 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
10 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
10 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
10 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
10 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
10 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)1 Set
8 Reps
-
2
Bench Press (Dumbbell)1 Set
6 Reps
-
3
Incline Fly Press (Dumbbell)6 Sets
1 Set
12 Reps
15 Reps
-
-
4
Overhead Extension (Dumbbell)1 Set
10 Reps
-
5
Skull Crusher7 Sets
12 Reps
-
Day 2
1
Pull-Up (Weighted)1 Set
12 Reps
-
2
Bent Over Row (Barbell, Paused)1 Set
8 Reps
-
3
Standing Pullover (Cable)7 Sets
12 Reps
-
4
Rear Delt Row1 Set
15 Reps
-
5
Preacher Curl (Dumbbell)7 Sets
10 Reps
-
6
Bicep Curl (Barbell)1 Set
8 Reps
-
Day 3
1
Leg Press (45 Degrees)1 Set
8 Reps
-
2
Platz Squat7 Sets
10 Reps
-
3
Leg Extension2 Sets
15 Reps
-
4
Leg Curl7 Sets
10 Reps
-
5
Lateral Raise (Cable)7 Sets
12 Reps
-
6
Lateral Raise (Dumbbell)1 Set
10 Reps
-
Day 4
1
Preacher Curl (Dumbbell)1 Set
10 Reps
-
2
Bicep Curl (Dumbbell)1 Set
8 Reps
-
3
Spider Curl7 Sets
12 Reps
-
4
Tricep Pushdown (Cable)1 Set
8 Reps
-
5
Lying Tricep Extension (Barbell)7 Sets
10 Reps
-
6
Overhead Extension (Dumbbell)1 Set
12 Reps
-