5.0
(1 rating)
Program Description
Get Jacked
Program Overview
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout120 minutes
- CreatedJan 05, 2024 02:36
- Last EditedJun 18, 2025 08:13

Summary
Elevate your training with the "Gains for 2024" program, a comprehensive 12-week journey designed for dedicated lifters. Committing just four days a week, you'll focus on targeted upper body workouts, emphasizing back and shoulder strength through a variety of compound and isolation exercises. Each session is crafted to push your limits, incorporating supersets and diverse movements to maximize muscle growth and endurance. Transform your physique and unleash your potential—2024 is your year to make gains!
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
Overhead Press (Barbell)
3
5-8 reps
-
2
Pull-Up (Weighted)
3
5-8 reps
-
3
T-Bar Row
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
One Arm Lateral Raise (Dumbbell)
3
12-20 reps
-
7
EZ Bar Skullcrushers
3
10-15 reps
-
8
Preacher Curl (Dumbbell)
3
6-15 reps
-
9
Skull Crusher
3
8-15 reps
-
10
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
-
11
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Pull-Up (Weighted)
3
5-8 reps
-
3
T-Bar Row
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
One Arm Lateral Raise (Dumbbell)
3
12-20 reps
-
7
EZ Bar Skullcrushers
3
10-15 reps
-
8
Preacher Curl (Dumbbell)
3
6-15 reps
-
9
Skull Crusher
3
8-15 reps
-
10
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
-
11
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Pull-Up (Weighted)
3
5-8 reps
-
3
T-Bar Row
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
One Arm Lateral Raise (Dumbbell)
3
12-20 reps
-
7
EZ Bar Skullcrushers
3
10-15 reps
-
8
Preacher Curl (Dumbbell)
3
6-15 reps
-
9
Skull Crusher
3
8-15 reps
-
10
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
-
11
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Pull-Up (Weighted)
3
5-8 reps
-
3
T-Bar Row
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
One Arm Lateral Raise (Dumbbell)
3
12-20 reps
-
7
EZ Bar Skullcrushers
3
10-15 reps
-
8
Preacher Curl (Dumbbell)
3
6-15 reps
-
9
Skull Crusher
3
8-15 reps
-
10
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
-
11
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Pull-Up (Weighted)
3
5-8 reps
-
3
T-Bar Row
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
One Arm Lateral Raise (Dumbbell)
3
12-20 reps
-
7
EZ Bar Skullcrushers
3
10-15 reps
-
8
Preacher Curl (Dumbbell)
3
6-15 reps
-
9
Skull Crusher
3
8-15 reps
-
10
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
-
11
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Pull-Up (Weighted)
3
5-8 reps
-
3
T-Bar Row
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
One Arm Lateral Raise (Dumbbell)
3
12-20 reps
-
7
EZ Bar Skullcrushers
3
10-15 reps
-
8
Preacher Curl (Dumbbell)
3
6-15 reps
-
9
Skull Crusher
3
8-15 reps
-
10
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
-
11
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Pull-Up (Weighted)
3
5-8 reps
-
3
T-Bar Row
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
One Arm Lateral Raise (Dumbbell)
3
12-20 reps
-
7
EZ Bar Skullcrushers
3
10-15 reps
-
8
Preacher Curl (Dumbbell)
3
6-15 reps
-
9
Skull Crusher
3
8-15 reps
-
10
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
-
11
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Pull-Up (Weighted)
3
5-8 reps
-
3
T-Bar Row
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
One Arm Lateral Raise (Dumbbell)
3
12-20 reps
-
7
EZ Bar Skullcrushers
3
10-15 reps
-
8
Preacher Curl (Dumbbell)
3
6-15 reps
-
9
Skull Crusher
3
8-15 reps
-
10
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
-
11
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Pull-Up (Weighted)
3
5-8 reps
-
3
T-Bar Row
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
One Arm Lateral Raise (Dumbbell)
3
12-20 reps
-
7
EZ Bar Skullcrushers
3
10-15 reps
-
8
Preacher Curl (Dumbbell)
3
6-15 reps
-
9
Skull Crusher
3
8-15 reps
-
10
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
-
11
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Pull-Up (Weighted)
3
5-8 reps
-
3
T-Bar Row
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
One Arm Lateral Raise (Dumbbell)
3
12-20 reps
-
7
EZ Bar Skullcrushers
3
10-15 reps
-
8
Preacher Curl (Dumbbell)
3
6-15 reps
-
9
Skull Crusher
3
8-15 reps
-
10
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
-
11
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Pull-Up (Weighted)
3
5-8 reps
-
3
T-Bar Row
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
One Arm Lateral Raise (Dumbbell)
3
12-20 reps
-
7
EZ Bar Skullcrushers
3
10-15 reps
-
8
Preacher Curl (Dumbbell)
3
6-15 reps
-
9
Skull Crusher
3
8-15 reps
-
10
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
-
11
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Pull-Up (Weighted)
3
5-8 reps
-
3
T-Bar Row
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
One Arm Lateral Raise (Dumbbell)
3
12-20 reps
-
7
EZ Bar Skullcrushers
3
10-15 reps
-
8
Preacher Curl (Dumbbell)
3
6-15 reps
-
9
Skull Crusher
3
8-15 reps
-
10
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
-
11
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
-
2
Neck Curl
3
15-30 reps
-
3
Sissy Squat
3
6-12 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Dragon Flag
3
6-10 reps
-
7
Face Pull
6
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
-
2
Neck Curl
3
15-30 reps
-
3
Sissy Squat
3
6-12 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Dragon Flag
3
6-10 reps
-
7
Face Pull
6
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
-
2
Neck Curl
3
15-30 reps
-
3
Sissy Squat
3
6-12 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Dragon Flag
3
6-10 reps
-
7
Face Pull
6
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
-
2
Neck Curl
3
15-30 reps
-
3
Sissy Squat
3
6-12 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Dragon Flag
3
6-10 reps
-
7
Face Pull
6
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
-
2
Neck Curl
3
15-30 reps
-
3
Sissy Squat
3
6-12 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Dragon Flag
3
6-10 reps
-
7
Face Pull
6
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
-
2
Neck Curl
3
15-30 reps
-
3
Sissy Squat
3
6-12 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Dragon Flag
3
6-10 reps
-
7
Face Pull
6
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
-
2
Neck Curl
3
15-30 reps
-
3
Sissy Squat
3
6-12 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Dragon Flag
3
6-10 reps
-
7
Face Pull
6
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
-
2
Neck Curl
3
15-30 reps
-
3
Sissy Squat
3
6-12 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Dragon Flag
3
6-10 reps
-
7
Face Pull
6
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
-
2
Neck Curl
3
15-30 reps
-
3
Sissy Squat
3
6-12 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Dragon Flag
3
6-10 reps
-
7
Face Pull
6
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
-
2
Neck Curl
3
15-30 reps
-
3
Sissy Squat
3
6-12 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Dragon Flag
3
6-10 reps
-
7
Face Pull
6
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
-
2
Neck Curl
3
15-30 reps
-
3
Sissy Squat
3
6-12 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Dragon Flag
3
6-10 reps
-
7
Face Pull
6
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
-
2
Neck Curl
3
15-30 reps
-
3
Sissy Squat
3
6-12 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Dragon Flag
3
6-10 reps
-
7
Face Pull
6
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Kroc Row
3
8-15 reps
-
3
Ring Push Up
3
6-10 reps
-
4
Lying Rear Lateral Raise
3
15-30 reps
-
5
Wide Grip Pull-Up
3
8-12 reps
-
6
Chest Fly (Dumbbell)
3
8-12 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Kroc Row
3
8-15 reps
-
3
Ring Push Up
3
6-10 reps
-
4
Lying Rear Lateral Raise
3
15-30 reps
-
5
Wide Grip Pull-Up
3
8-12 reps
-
6
Chest Fly (Dumbbell)
3
8-12 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Kroc Row
3
8-15 reps
-
3
Ring Push Up
3
6-10 reps
-
4
Lying Rear Lateral Raise
3
15-30 reps
-
5
Wide Grip Pull-Up
3
8-12 reps
-
6
Chest Fly (Dumbbell)
3
8-12 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Kroc Row
3
8-15 reps
-
3
Ring Push Up
3
6-10 reps
-
4
Lying Rear Lateral Raise
3
15-30 reps
-
5
Wide Grip Pull-Up
3
8-12 reps
-
6
Chest Fly (Dumbbell)
3
8-12 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Kroc Row
3
8-15 reps
-
3
Ring Push Up
3
6-10 reps
-
4
Lying Rear Lateral Raise
3
15-30 reps
-
5
Wide Grip Pull-Up
3
8-12 reps
-
6
Chest Fly (Dumbbell)
3
8-12 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Kroc Row
3
8-15 reps
-
3
Ring Push Up
3
6-10 reps
-
4
Lying Rear Lateral Raise
3
15-30 reps
-
5
Wide Grip Pull-Up
3
8-12 reps
-
6
Chest Fly (Dumbbell)
3
8-12 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Kroc Row
3
8-15 reps
-
3
Ring Push Up
3
6-10 reps
-
4
Lying Rear Lateral Raise
3
15-30 reps
-
5
Wide Grip Pull-Up
3
8-12 reps
-
6
Chest Fly (Dumbbell)
3
8-12 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Kroc Row
3
8-15 reps
-
3
Ring Push Up
3
6-10 reps
-
4
Lying Rear Lateral Raise
3
15-30 reps
-
5
Wide Grip Pull-Up
3
8-12 reps
-
6
Chest Fly (Dumbbell)
3
8-12 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Kroc Row
3
8-15 reps
-
3
Ring Push Up
3
6-10 reps
-
4
Lying Rear Lateral Raise
3
15-30 reps
-
5
Wide Grip Pull-Up
3
8-12 reps
-
6
Chest Fly (Dumbbell)
3
8-12 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Kroc Row
3
8-15 reps
-
3
Ring Push Up
3
6-10 reps
-
4
Lying Rear Lateral Raise
3
15-30 reps
-
5
Wide Grip Pull-Up
3
8-12 reps
-
6
Chest Fly (Dumbbell)
3
8-12 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Kroc Row
3
8-15 reps
-
3
Ring Push Up
3
6-10 reps
-
4
Lying Rear Lateral Raise
3
15-30 reps
-
5
Wide Grip Pull-Up
3
8-12 reps
-
6
Chest Fly (Dumbbell)
3
8-12 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Kroc Row
3
8-15 reps
-
3
Ring Push Up
3
6-10 reps
-
4
Lying Rear Lateral Raise
3
15-30 reps
-
5
Wide Grip Pull-Up
3
8-12 reps
-
6
Chest Fly (Dumbbell)
3
8-12 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
-
2
Neck Extension
3
15-30 reps
-
3
Tricep Extension (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
6-10 reps
-
5
Weighted Leg Raises
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Hammer Curl
3
6-10 reps
-
8
Push Up
3
10-20 reps
-
9
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
-
2
Neck Extension
3
15-30 reps
-
3
Tricep Extension (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
6-10 reps
-
5
Weighted Leg Raises
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Hammer Curl
3
6-10 reps
-
8
Push Up
3
10-20 reps
-
9
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
-
2
Neck Extension
3
15-30 reps
-
3
Tricep Extension (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
6-10 reps
-
5
Weighted Leg Raises
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Hammer Curl
3
6-10 reps
-
8
Push Up
3
10-20 reps
-
9
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
-
2
Neck Extension
3
15-30 reps
-
3
Tricep Extension (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
6-10 reps
-
5
Weighted Leg Raises
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Hammer Curl
3
6-10 reps
-
8
Push Up
3
10-20 reps
-
9
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
-
2
Neck Extension
3
15-30 reps
-
3
Tricep Extension (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
6-10 reps
-
5
Weighted Leg Raises
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Hammer Curl
3
6-10 reps
-
8
Push Up
3
10-20 reps
-
9
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
-
2
Neck Extension
3
15-30 reps
-
3
Tricep Extension (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
6-10 reps
-
5
Weighted Leg Raises
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Hammer Curl
3
6-10 reps
-
8
Push Up
3
10-20 reps
-
9
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
-
2
Neck Extension
3
15-30 reps
-
3
Tricep Extension (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
6-10 reps
-
5
Weighted Leg Raises
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Hammer Curl
3
6-10 reps
-
8
Push Up
3
10-20 reps
-
9
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
-
2
Neck Extension
3
15-30 reps
-
3
Tricep Extension (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
6-10 reps
-
5
Weighted Leg Raises
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Hammer Curl
3
6-10 reps
-
8
Push Up
3
10-20 reps
-
9
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
-
2
Neck Extension
3
15-30 reps
-
3
Tricep Extension (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
6-10 reps
-
5
Weighted Leg Raises
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Hammer Curl
3
6-10 reps
-
8
Push Up
3
10-20 reps
-
9
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
-
2
Neck Extension
3
15-30 reps
-
3
Tricep Extension (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
6-10 reps
-
5
Weighted Leg Raises
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Hammer Curl
3
6-10 reps
-
8
Push Up
3
10-20 reps
-
9
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
-
2
Neck Extension
3
15-30 reps
-
3
Tricep Extension (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
6-10 reps
-
5
Weighted Leg Raises
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Hammer Curl
3
6-10 reps
-
8
Push Up
3
10-20 reps
-
9
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
-
2
Neck Extension
3
15-30 reps
-
3
Tricep Extension (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
6-10 reps
-
5
Weighted Leg Raises
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Hammer Curl
3
6-10 reps
-
8
Push Up
3
10-20 reps
-
9
Standing Calf Raise
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Overhead Press (Barbell)3 Sets
5-8 Reps
-
2
Pull-Up (Weighted)3 Sets
5-8 Reps
-
3
T-Bar Row3 Sets
6-10 Reps
-
4
Incline Bench Press (Dumbbell)3 Sets
6-10 Reps
-
5
Pullover (Dumbbell)3 Sets
8-12 Reps
-
6
One Arm Lateral Raise (Dumbbell)3 Sets
12-20 Reps
-
7
EZ Bar Skullcrushers3 Sets
10-15 Reps
-
8
Preacher Curl (Dumbbell)3 Sets
6-15 Reps
-
9
Skull Crusher3 Sets
8-15 Reps
-
10
Reverse Bicep Curl (EZ Bar)3 Sets
8-15 Reps
-
11
Standing Calf Raise3 Sets
10 Reps
-
Day 2
1
Snatch (Barbell)3 Sets
3 Reps
-
2
Neck Curl3 Sets
15-30 Reps
-
3
Sissy Squat3 Sets
6-12 Reps
-
4
Standing Calf Raise3 Sets
10 Reps
-
5
Lying Leg Curl3 Sets
8-12 Reps
-
6
Dragon Flag3 Sets
6-10 Reps
-
7
Face Pull6 Sets
10-20 Reps
-
Day 3
1
Bench Press (Barbell)3 Sets
5-8 Reps
-
2
Kroc Row3 Sets
8-15 Reps
-
3
Ring Push Up3 Sets
6-10 Reps
-
4
Lying Rear Lateral Raise3 Sets
15-30 Reps
-
5
Wide Grip Pull-Up3 Sets
8-12 Reps
-
6
Chest Fly (Dumbbell)3 Sets
8-12 Reps
-
7
Standing Calf Raise3 Sets
10 Reps
-
Day 4
1
Ring Dip3 Sets
8-12 Reps
-
2
Neck Extension3 Sets
15-30 Reps
-
3
Tricep Extension (Dumbbell)3 Sets
8-15 Reps
-
4
Bicep Curl (Dumbbell)3 Sets
6-10 Reps
-
5
Weighted Leg Raises3 Sets
8-12 Reps
-
6
Wrist Curls3 Sets
8-12 Reps
-
7
Hammer Curl3 Sets
6-10 Reps
-
8
Push Up3 Sets
10-20 Reps
-
9
Standing Calf Raise3 Sets
10 Reps
-