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by Garrett M.
Program Description
Upper body focused with minor legs.
Program Overview
Level
Intermediate, Novice, Beginner, Advanced
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
80 minutes
Created
May 20, 2024 03:01
Last Edited
May 31, 2024 01:09
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Week 1
1 / 12 Weeks
Day 2
1
Bent Over Row (Barbell)
2 Sets
2
Lat Pulldown
3 Sets
3
Chest Supported Row (Machine)
2 Sets
4
Seated Row (Cable)
2 Sets
5
Bicep Curl (Cable)
4 Sets
6
Straight Leg Calf Raise
3 Sets
7
Lying Leg Curl
2 Sets
8
Wrist Curls
3 Sets
Day 3
1
Skull Crusher
3 Sets
2
Overhead Tricep Extension (Cable)
3 Sets
3
Tricep Pushdown (Cable)
3 Sets
4
Lateral Raise (Dumbbell)
4 Sets
5
Romanian Deadlift (Barbell)
2 Sets
Day 4
1
Bicep Curl (EZ Bar)
3 Sets
2
Preacher Curl (Barbell)
3 Sets
3
Bicep Curl (Cable)
3 Sets
4
Pull-Up (Assisted)
4 Sets
5
Incline Bench Press (Smith Machine)
3 Sets
6
Wrist Curls
4 Sets
Day 5
1
Seated Shoulder Press (Dumbbell)
3 Sets
2
Lateral Raise (Dumbbell)
4 Sets
3
Shrug (Dumbbell)
4 Sets
4
Deadlift (Barbell)
2 Sets
5
Leg Extension
2 Sets
6
Lying Leg Curl
2 Sets
7
Standing Calf Raise
3 Sets
Day 1
1
Bench Press (Barbell)
2 Sets
2
Incline Bench Press (Smith Machine)
2 Sets
3
Chest Fly (Machine)
2 Sets
4
Dip (Bodyweight)
4 Sets
5
Shoulder Press (Machine)
3 Sets
6
Leg Press (45 Degrees)
2 Sets
7
Glute Kickback
2 Sets
Day 1
1
Bench Press (Barbell)
2 Sets
2
Incline Bench Press (Smith Machine)
2 Sets
3
Chest Fly (Machine)
2 Sets
4
Dip (Bodyweight)
4 Sets
5
Shoulder Press (Machine)
3 Sets
6
Leg Press (45 Degrees)
2 Sets
Day 2
1
Bent Over Row (Barbell)
2 Sets
2
Lat Pulldown
3 Sets
3
Chest Supported Row (Machine)
2 Sets
4
Seated Row (Cable)
2 Sets
5
Bicep Curl (Cable)
4 Sets
6
Straight Leg Calf Raise
3 Sets
7
Lying Leg Curl
2 Sets
8
Wrist Curls
3 Sets
Day 3
1
Skull Crusher
3 Sets
2
Overhead Tricep Extension (Cable)
3 Sets
3
Tricep Pushdown (Cable)
3 Sets
4
Lateral Raise (Dumbbell)
4 Sets
5
Romanian Deadlift (Barbell)
2 Sets
Day 4
1
Bicep Curl (EZ Bar)
3 Sets
2
Preacher Curl (Barbell)
3 Sets
3
Bicep Curl (Cable)
3 Sets
4
Pull-Up (Assisted)
4 Sets
5
Incline Bench Press (Smith Machine)
3 Sets
6
Wrist Curls
4 Sets
Day 5
1
Seated Shoulder Press (Dumbbell)
3 Sets
2
Lateral Raise (Dumbbell)
4 Sets
3
Shrug (Dumbbell)
4 Sets
4
Deadlift (Barbell)
2 Sets
5
Leg Extension
2 Sets
6
Lying Leg Curl
2 Sets
7
Standing Calf Raise
3 Sets
Day 1
1
Bench Press (Barbell)
2 Sets
2
Incline Bench Press (Smith Machine)
2 Sets
3
Chest Fly (Machine)
2 Sets
4
Dip (Bodyweight)
4 Sets
5
Shoulder Press (Machine)
3 Sets
6
Leg Press (45 Degrees)
2 Sets
Day 2
1
Bent Over Row (Barbell)
2 Sets
2
Lat Pulldown
3 Sets
3
Chest Supported Row (Machine)
2 Sets
4
Seated Row (Cable)
2 Sets
5
Bicep Curl (Cable)
4 Sets
6
Straight Leg Calf Raise
3 Sets
7
Lying Leg Curl
2 Sets
8
Wrist Curls
3 Sets
Day 3
1
Skull Crusher
3 Sets
2
Overhead Tricep Extension (Cable)
3 Sets
3
Tricep Pushdown (Cable)
3 Sets
4
Lateral Raise (Dumbbell)
4 Sets
5
Romanian Deadlift (Barbell)
2 Sets
Day 4
1
Bicep Curl (EZ Bar)
3 Sets
2
Preacher Curl (Barbell)
3 Sets
3
Bicep Curl (Cable)
3 Sets
4
Pull-Up (Assisted)
4 Sets
5
Incline Bench Press (Smith Machine)
3 Sets
6
Wrist Curls
4 Sets
Day 5
1
Seated Shoulder Press (Dumbbell)
3 Sets
2
Lateral Raise (Dumbbell)
4 Sets
3
Shrug (Dumbbell)
4 Sets
4
Deadlift (Barbell)
2 Sets
5
Leg Extension
2 Sets
6
Lying Leg Curl
2 Sets
7
Standing Calf Raise
3 Sets
Day 1
1
Bench Press (Barbell)
2 Sets
2
Incline Bench Press (Smith Machine)
2 Sets
3
Chest Fly (Machine)
2 Sets
4
Dip (Bodyweight)
4 Sets
5
Shoulder Press (Machine)
3 Sets
6
Leg Press (45 Degrees)
2 Sets
Day 2
1
Bent Over Row (Barbell)
2 Sets
2
Lat Pulldown
3 Sets
3
Chest Supported Row (Machine)
2 Sets
4
Seated Row (Cable)
2 Sets
5
Bicep Curl (Cable)
4 Sets
6
Straight Leg Calf Raise
3 Sets
7
Lying Leg Curl
2 Sets
8
Wrist Curls
3 Sets
Day 3
1
Skull Crusher
3 Sets
2
Overhead Tricep Extension (Cable)
3 Sets
3
Tricep Pushdown (Cable)
3 Sets
4
Lateral Raise (Dumbbell)
4 Sets
5
Romanian Deadlift (Barbell)
2 Sets
Day 4
1
Bicep Curl (EZ Bar)
3 Sets
2
Preacher Curl (Barbell)
3 Sets
3
Bicep Curl (Cable)
3 Sets
4
Pull-Up (Assisted)
4 Sets
5
Incline Bench Press (Smith Machine)
3 Sets
6
Wrist Curls
4 Sets
Day 5
1
Seated Shoulder Press (Dumbbell)
3 Sets
2
Lateral Raise (Dumbbell)
4 Sets
3
Shrug (Dumbbell)
4 Sets
4
Deadlift (Barbell)
2 Sets
5
Leg Extension
2 Sets
6
Lying Leg Curl
2 Sets
7
Standing Calf Raise
3 Sets
Day 1
1
Bench Press (Barbell)
2 Sets
2
Incline Bench Press (Smith Machine)
2 Sets
3
Chest Fly (Machine)
2 Sets
4
Dip (Bodyweight)
4 Sets
5
Shoulder Press (Machine)
3 Sets
6
Leg Press (45 Degrees)
2 Sets
Day 2
1
Bent Over Row (Barbell)
2 Sets
2
Lat Pulldown
3 Sets
3
Chest Supported Row (Machine)
2 Sets
4
Seated Row (Cable)
2 Sets
5
Bicep Curl (Cable)
4 Sets
6
Straight Leg Calf Raise
3 Sets
7
Lying Leg Curl
2 Sets
8
Wrist Curls
3 Sets
Day 3
1
Skull Crusher
3 Sets
2
Overhead Tricep Extension (Cable)
3 Sets
3
Tricep Pushdown (Cable)
3 Sets
4
Lateral Raise (Dumbbell)
4 Sets
5
Romanian Deadlift (Barbell)
2 Sets
Day 4
1
Bicep Curl (EZ Bar)
3 Sets
2
Preacher Curl (Barbell)
3 Sets
3
Bicep Curl (Cable)
3 Sets
4
Pull-Up (Assisted)
4 Sets
5
Incline Bench Press (Smith Machine)
3 Sets
6
Wrist Curls
4 Sets
Day 5
1
Seated Shoulder Press (Dumbbell)
3 Sets
2
Lateral Raise (Dumbbell)
4 Sets
3
Shrug (Dumbbell)
4 Sets
4
Deadlift (Barbell)
2 Sets
5
Leg Extension
2 Sets
6
Lying Leg Curl
2 Sets
7
Standing Calf Raise
3 Sets
Day 1
1
Bench Press (Barbell)
2 Sets
2
Incline Bench Press (Smith Machine)
2 Sets
3
Chest Fly (Machine)
2 Sets
4
Dip (Bodyweight)
4 Sets
5
Shoulder Press (Machine)
3 Sets
6
Leg Press (45 Degrees)
2 Sets
Day 2
1
Bent Over Row (Barbell)
2 Sets
2
Lat Pulldown
3 Sets
3
Chest Supported Row (Machine)
2 Sets
4
Seated Row (Cable)
2 Sets
5
Bicep Curl (Cable)
4 Sets
6
Straight Leg Calf Raise
3 Sets
7
Lying Leg Curl
2 Sets
8
Wrist Curls
3 Sets
Day 3
1
Skull Crusher
3 Sets
2
Overhead Tricep Extension (Cable)
3 Sets
3
Tricep Pushdown (Cable)
3 Sets
4
Lateral Raise (Dumbbell)
4 Sets
5
Romanian Deadlift (Barbell)
2 Sets
Day 4
1
Bicep Curl (EZ Bar)
3 Sets
2
Preacher Curl (Barbell)
3 Sets
3
Bicep Curl (Cable)
3 Sets
4
Pull-Up (Assisted)
4 Sets
5
Incline Bench Press (Smith Machine)
3 Sets
6
Wrist Curls
4 Sets
Day 5
1
Seated Shoulder Press (Dumbbell)
3 Sets
2
Lateral Raise (Dumbbell)
4 Sets
3
Shrug (Dumbbell)
4 Sets
4
Deadlift (Barbell)
2 Sets
5
Leg Extension
2 Sets
6
Lying Leg Curl
2 Sets
7
Standing Calf Raise
3 Sets
Day 1
1
Bench Press (Barbell)
2 Sets
2
Incline Bench Press (Smith Machine)
2 Sets
3
Chest Fly (Machine)
2 Sets
4
Dip (Bodyweight)
4 Sets
5
Shoulder Press (Machine)
3 Sets
6
Leg Press (45 Degrees)
2 Sets
Day 2
1
Bent Over Row (Barbell)
2 Sets
2
Lat Pulldown
3 Sets
3
Chest Supported Row (Machine)
2 Sets
4
Seated Row (Cable)
2 Sets
5
Bicep Curl (Cable)
4 Sets
6
Straight Leg Calf Raise
3 Sets
7
Lying Leg Curl
2 Sets
8
Wrist Curls
3 Sets
Day 3
1
Skull Crusher
3 Sets
2
Overhead Tricep Extension (Cable)
3 Sets
3
Tricep Pushdown (Cable)
3 Sets
4
Lateral Raise (Dumbbell)
4 Sets
5
Romanian Deadlift (Barbell)
2 Sets
Day 4
1
Bicep Curl (EZ Bar)
3 Sets
2
Preacher Curl (Barbell)
3 Sets
3
Bicep Curl (Cable)
3 Sets
4
Pull-Up (Assisted)
4 Sets
5
Incline Bench Press (Smith Machine)
3 Sets
6
Wrist Curls
4 Sets
Day 5
1
Seated Shoulder Press (Dumbbell)
3 Sets
2
Lateral Raise (Dumbbell)
4 Sets
3
Shrug (Dumbbell)
4 Sets
4
Deadlift (Barbell)
2 Sets
5
Leg Extension
2 Sets
6
Lying Leg Curl
2 Sets
7
Standing Calf Raise
3 Sets
Day 1
1
Bench Press (Barbell)
2 Sets
2
Incline Bench Press (Smith Machine)
2 Sets
3
Chest Fly (Machine)
2 Sets
4
Dip (Bodyweight)
4 Sets
5
Shoulder Press (Machine)
3 Sets
6
Leg Press (45 Degrees)
2 Sets
Day 2
1
Bent Over Row (Barbell)
2 Sets
2
Lat Pulldown
3 Sets
3
Chest Supported Row (Machine)
2 Sets
4
Seated Row (Cable)
2 Sets
5
Bicep Curl (Cable)
4 Sets
6
Straight Leg Calf Raise
3 Sets
7
Lying Leg Curl
2 Sets
8
Wrist Curls
3 Sets
Day 3
1
Skull Crusher
3 Sets
2
Overhead Tricep Extension (Cable)
3 Sets
3
Tricep Pushdown (Cable)
3 Sets
4
Lateral Raise (Dumbbell)
4 Sets
5
Romanian Deadlift (Barbell)
2 Sets
Day 4
1
Bicep Curl (EZ Bar)
3 Sets
2
Preacher Curl (Barbell)
3 Sets
3
Bicep Curl (Cable)
3 Sets
4
Pull-Up (Assisted)
4 Sets
5
Incline Bench Press (Smith Machine)
3 Sets
6
Wrist Curls
4 Sets
Day 5
1
Seated Shoulder Press (Dumbbell)
3 Sets
2
Lateral Raise (Dumbbell)
4 Sets
3
Shrug (Dumbbell)
4 Sets
4
Deadlift (Barbell)
2 Sets
5
Leg Extension
2 Sets
6
Lying Leg Curl
2 Sets
7
Standing Calf Raise
3 Sets
Day 1
1
Bench Press (Barbell)
2 Sets
2
Incline Bench Press (Smith Machine)
2 Sets
3
Chest Fly (Machine)
2 Sets
4
Dip (Bodyweight)
4 Sets
5
Shoulder Press (Machine)
3 Sets
6
Leg Press (45 Degrees)
2 Sets
Day 2
1
Bent Over Row (Barbell)
2 Sets
2
Lat Pulldown
3 Sets
3
Chest Supported Row (Machine)
2 Sets
4
Seated Row (Cable)
2 Sets
5
Bicep Curl (Cable)
4 Sets
6
Straight Leg Calf Raise
3 Sets
7
Lying Leg Curl
2 Sets
8
Wrist Curls
3 Sets
Day 3
1
Skull Crusher
3 Sets
2
Overhead Tricep Extension (Cable)
3 Sets
3
Tricep Pushdown (Cable)
3 Sets
4
Lateral Raise (Dumbbell)
4 Sets
5
Romanian Deadlift (Barbell)
2 Sets
Day 4
1
Bicep Curl (EZ Bar)
3 Sets
2
Preacher Curl (Barbell)
3 Sets
3
Bicep Curl (Cable)
3 Sets
4
Pull-Up (Assisted)
4 Sets
5
Incline Bench Press (Smith Machine)
3 Sets
6
Wrist Curls
4 Sets
Day 5
1
Seated Shoulder Press (Dumbbell)
3 Sets
2
Lateral Raise (Dumbbell)
4 Sets
3
Shrug (Dumbbell)
4 Sets
4
Deadlift (Barbell)
2 Sets
5
Leg Extension
2 Sets
6
Lying Leg Curl
2 Sets
7
Standing Calf Raise
3 Sets
Day 1
1
Bench Press (Barbell)
2 Sets
2
Incline Bench Press (Smith Machine)
2 Sets
3
Chest Fly (Machine)
2 Sets
4
Dip (Bodyweight)
4 Sets
5
Shoulder Press (Machine)
3 Sets
6
Leg Press (45 Degrees)
2 Sets
Day 2
1
Bent Over Row (Barbell)
2 Sets
2
Lat Pulldown
3 Sets
3
Chest Supported Row (Machine)
2 Sets
4
Seated Row (Cable)
2 Sets
5
Bicep Curl (Cable)
4 Sets
6
Straight Leg Calf Raise
3 Sets
7
Lying Leg Curl
2 Sets
8
Wrist Curls
3 Sets
Day 3
1
Skull Crusher
3 Sets
2
Overhead Tricep Extension (Cable)
3 Sets
3
Tricep Pushdown (Cable)
3 Sets
4
Lateral Raise (Dumbbell)
4 Sets
5
Romanian Deadlift (Barbell)
2 Sets
Day 4
1
Bicep Curl (EZ Bar)
3 Sets
2
Preacher Curl (Barbell)
3 Sets
3
Bicep Curl (Cable)
3 Sets
4
Pull-Up (Assisted)
4 Sets
5
Incline Bench Press (Smith Machine)
3 Sets
6
Wrist Curls
4 Sets
Day 5
1
Seated Shoulder Press (Dumbbell)
3 Sets
2
Lateral Raise (Dumbbell)
4 Sets
3
Shrug (Dumbbell)
4 Sets
4
Deadlift (Barbell)
2 Sets
5
Leg Extension
2 Sets
6
Lying Leg Curl
2 Sets
7
Standing Calf Raise
3 Sets
Day 1
1
Bench Press (Barbell)
2 Sets
2
Incline Bench Press (Smith Machine)
2 Sets
3
Chest Fly (Machine)
2 Sets
4
Dip (Bodyweight)
4 Sets
5
Shoulder Press (Machine)
3 Sets
6
Leg Press (45 Degrees)
2 Sets
Day 2
1
Bent Over Row (Barbell)
2 Sets
2
Lat Pulldown
3 Sets
3
Chest Supported Row (Machine)
2 Sets
4
Seated Row (Cable)
2 Sets
5
Bicep Curl (Cable)
4 Sets
6
Straight Leg Calf Raise
3 Sets
7
Lying Leg Curl
2 Sets
8
Wrist Curls
3 Sets
Day 3
1
Skull Crusher
3 Sets
2
Overhead Tricep Extension (Cable)
3 Sets
3
Tricep Pushdown (Cable)
3 Sets
4
Lateral Raise (Dumbbell)
4 Sets
5
Romanian Deadlift (Barbell)
2 Sets
Day 4
1
Bicep Curl (EZ Bar)
3 Sets
2
Preacher Curl (Barbell)
3 Sets
3
Bicep Curl (Cable)
3 Sets
4
Pull-Up (Assisted)
4 Sets
5
Incline Bench Press (Smith Machine)
3 Sets
6
Wrist Curls
4 Sets
Day 5
1
Seated Shoulder Press (Dumbbell)
3 Sets
2
Lateral Raise (Dumbbell)
4 Sets
3
Shrug (Dumbbell)
4 Sets
4
Deadlift (Barbell)
2 Sets
5
Leg Extension
2 Sets
6
Lying Leg Curl
2 Sets
7
Standing Calf Raise
3 Sets
Day 1
1
Bench Press (Barbell)
2 Sets
2
Incline Bench Press (Smith Machine)
2 Sets
3
Chest Fly (Machine)
2 Sets
4
Dip (Bodyweight)
4 Sets
5
Shoulder Press (Machine)
3 Sets
6
Leg Press (45 Degrees)
2 Sets
Day 2
1
Bent Over Row (Barbell)
2 Sets
2
Lat Pulldown
3 Sets
3
Chest Supported Row (Machine)
2 Sets
4
Seated Row (Cable)
2 Sets
5
Bicep Curl (Cable)
4 Sets
6
Straight Leg Calf Raise
3 Sets
7
Lying Leg Curl
2 Sets
8
Wrist Curls
3 Sets
Day 3
1
Skull Crusher
3 Sets
2
Overhead Tricep Extension (Cable)
3 Sets
3
Tricep Pushdown (Cable)
3 Sets
4
Lateral Raise (Dumbbell)
4 Sets
5
Romanian Deadlift (Barbell)
2 Sets
Day 4
1
Bicep Curl (EZ Bar)
3 Sets
2
Preacher Curl (Barbell)
3 Sets
3
Bicep Curl (Cable)
3 Sets
4
Pull-Up (Assisted)
4 Sets
5
Incline Bench Press (Smith Machine)
3 Sets
6
Wrist Curls
4 Sets
Day 5
1
Seated Shoulder Press (Dumbbell)
3 Sets
2
Lateral Raise (Dumbbell)
4 Sets
3
Shrug (Dumbbell)
4 Sets
4
Deadlift (Barbell)
2 Sets
5
Leg Extension
2 Sets
6
Lying Leg Curl
2 Sets
7
Standing Calf Raise
3 Sets