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Guts modifikovan

by Ivan Z.
4 athletes joined

Program Description

Better guts program imo

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 10, 2024 07:18
  • Last Edited
    Aug 04, 2025 06:21

Summary

Transform your physique with the Guts modifikovan program, a comprehensive 12-week journey designed for dedicated lifters. This 4-day-a-week regimen focuses on building strength and muscle through a variety of compound and isolation exercises, including the Bench Press, Seated Shoulder Press, and Weighted Chin-Ups. Each workout is meticulously crafted to challenge your limits and promote growth, ensuring you stay engaged and motivated throughout the process. Equip yourself with a full gym and get ready to unleash your potential!
Muscle Engagement
Front
Back
MuscleSet
Chest
9.8%
Upper Back
9.7%
Triceps
9.6%
Front Delts
9.4%
Biceps
8%
Middle Delts
8%
Quadriceps
7.5%
Lats
7.1%
Glutes
5.6%
Hamstrings
5.4%
Calves
4%
Abs
3.8%
Rear Delts
3.5%
Lower Back
3.2%
Forearms
2.8%
Neck
1.7%
Adductors
0.9%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Bench Press (Barbell)
3
4-8 reps
-
2
Pullover (Dumbbell)
3
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
4
Abs Crunch (Weighted)
3
8-12 reps
-
5
Tricep Extension (Cable)
4
10-15 reps
-
6
Chest Press (Machine)
4
6-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pullover (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Abs Crunch (Weighted)
3
-
5
Tricep Extension (Cable)
4
-
6
Chest Press (Machine)
4
-
7
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Pullover (Dumbbell)
3
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
4
Abs Crunch (Weighted)
3
8-12 reps
-
5
Tricep Extension (Cable)
4
10-15 reps
-
6
Chest Press (Machine)
4
6-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Pullover (Dumbbell)
3
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
4
Abs Crunch (Weighted)
3
8-12 reps
-
5
Tricep Extension (Cable)
4
10-15 reps
-
6
Chest Press (Machine)
4
6-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Face Pull
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Pullover (Dumbbell)
3
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
4
Abs Crunch (Weighted)
3
8-12 reps
-
5
Tricep Extension (Cable)
4
10-15 reps
-
6
Chest Press (Machine)
4
6-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Face Pull
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Pullover (Dumbbell)
3
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
4
Abs Crunch (Weighted)
3
8-12 reps
-
5
Tricep Extension (Cable)
4
10-15 reps
-
6
Chest Press (Machine)
4
6-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Face Pull
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Pullover (Dumbbell)
3
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
4
Abs Crunch (Weighted)
3
8-12 reps
-
5
Tricep Extension (Cable)
4
10-15 reps
-
6
Chest Press (Machine)
4
6-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Face Pull
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Pullover (Dumbbell)
3
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
4
Abs Crunch (Weighted)
3
8-12 reps
-
5
Tricep Extension (Cable)
4
10-15 reps
-
6
Chest Press (Machine)
4
6-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Face Pull
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Pullover (Dumbbell)
3
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
4
Abs Crunch (Weighted)
3
8-12 reps
-
5
Tricep Extension (Cable)
4
10-15 reps
-
6
Chest Press (Machine)
4
6-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Face Pull
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Pullover (Dumbbell)
3
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
4
Abs Crunch (Weighted)
3
8-12 reps
-
5
Tricep Extension (Cable)
4
10-15 reps
-
6
Chest Press (Machine)
4
6-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Face Pull
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Pullover (Dumbbell)
3
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
4
Abs Crunch (Weighted)
3
8-12 reps
-
5
Tricep Extension (Cable)
4
10-15 reps
-
6
Chest Press (Machine)
4
6-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Face Pull
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Pullover (Dumbbell)
3
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
4
Abs Crunch (Weighted)
3
8-12 reps
-
5
Tricep Extension (Cable)
4
10-15 reps
-
6
Chest Press (Machine)
4
6-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Face Pull
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
10-15 reps
-
2
Standing Calf Raise
4
10-20 reps
-
3
Chin-Up (Weighted)
3
4-8 reps
-
4
Leg Extension
3
10-15 reps
-
5
Romanian Deadlift (Barbell)
4
8-12 reps
-
6
Incline Curl (Dumbbell)
4
6-12 reps
-
7
Dumbbell Row
4
8-12 reps
-
8
Hack Squat
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
-
2
Standing Calf Raise
4
-
3
Chin-Up (Weighted)
4
-
4
Leg Extension
3
-
5
Romanian Deadlift (Barbell)
4
-
6
Incline Curl (Dumbbell)
4
-
7
Dumbbell Row
4
-
8
Hack Squat
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
10-15 reps
-
2
Standing Calf Raise
4
10-20 reps
-
3
Chin-Up (Weighted)
3
4-8 reps
-
4
Leg Extension
3
10-15 reps
-
5
Romanian Deadlift (Barbell)
4
8-12 reps
-
6
Incline Curl (Dumbbell)
4
6-12 reps
-
7
Dumbbell Row
4
8-12 reps
-
8
Hack Squat
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
10-15 reps
-
2
Standing Calf Raise
4
10-20 reps
-
3
Chin-Up (Weighted)
3
4-8 reps
-
4
Leg Extension
3
10-15 reps
-
5
Romanian Deadlift (Barbell)
4
8-12 reps
-
6
Incline Curl (Dumbbell)
4
6-12 reps
-
7
Dumbbell Row
4
8-12 reps
-
8
Hack Squat
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
10-15 reps
-
2
Standing Calf Raise
4
10-20 reps
-
3
Chin-Up (Weighted)
3
4-8 reps
-
4
Leg Extension
3
10-15 reps
-
5
Romanian Deadlift (Barbell)
4
8-12 reps
-
6
Incline Curl (Dumbbell)
4
6-12 reps
-
7
Dumbbell Row
4
8-12 reps
-
8
Hack Squat
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
10-15 reps
-
2
Standing Calf Raise
4
10-20 reps
-
3
Chin-Up (Weighted)
3
4-8 reps
-
4
Leg Extension
3
10-15 reps
-
5
Romanian Deadlift (Barbell)
4
8-12 reps
-
6
Incline Curl (Dumbbell)
4
6-12 reps
-
7
Dumbbell Row
4
8-12 reps
-
8
Hack Squat
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
10-15 reps
-
2
Standing Calf Raise
4
10-20 reps
-
3
Chin-Up (Weighted)
3
4-8 reps
-
4
Leg Extension
3
10-15 reps
-
5
Romanian Deadlift (Barbell)
4
8-12 reps
-
6
Incline Curl (Dumbbell)
4
6-12 reps
-
7
Dumbbell Row
4
8-12 reps
-
8
Hack Squat
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
10-15 reps
-
2
Standing Calf Raise
4
10-20 reps
-
3
Chin-Up (Weighted)
3
4-8 reps
-
4
Leg Extension
3
10-15 reps
-
5
Romanian Deadlift (Barbell)
4
8-12 reps
-
6
Incline Curl (Dumbbell)
4
6-12 reps
-
7
Dumbbell Row
4
8-12 reps
-
8
Hack Squat
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
10-15 reps
-
2
Standing Calf Raise
4
10-20 reps
-
3
Chin-Up (Weighted)
3
4-8 reps
-
4
Leg Extension
3
10-15 reps
-
5
Romanian Deadlift (Barbell)
4
8-12 reps
-
6
Incline Curl (Dumbbell)
4
6-12 reps
-
7
Dumbbell Row
4
8-12 reps
-
8
Hack Squat
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
10-15 reps
-
2
Standing Calf Raise
4
10-20 reps
-
3
Chin-Up (Weighted)
3
4-8 reps
-
4
Leg Extension
3
10-15 reps
-
5
Romanian Deadlift (Barbell)
4
8-12 reps
-
6
Incline Curl (Dumbbell)
4
6-12 reps
-
7
Dumbbell Row
4
8-12 reps
-
8
Hack Squat
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
10-15 reps
-
2
Standing Calf Raise
4
10-20 reps
-
3
Chin-Up (Weighted)
3
4-8 reps
-
4
Leg Extension
3
10-15 reps
-
5
Romanian Deadlift (Barbell)
4
8-12 reps
-
6
Incline Curl (Dumbbell)
4
6-12 reps
-
7
Dumbbell Row
4
8-12 reps
-
8
Hack Squat
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
10-15 reps
-
2
Standing Calf Raise
4
10-20 reps
-
3
Chin-Up (Weighted)
3
4-8 reps
-
4
Leg Extension
3
10-15 reps
-
5
Romanian Deadlift (Barbell)
4
8-12 reps
-
6
Incline Curl (Dumbbell)
4
6-12 reps
-
7
Dumbbell Row
4
8-12 reps
-
8
Hack Squat
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
10-15 reps
-
5
JM Press
4
8-12 reps
-
6
Neck Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
-
2
Hammer Curl
3
-
3
Incline Bench Press (Barbell)
3
-
4
Rear Delt Fly (Machine)
3
-
5
JM Press
3
-
6
Neck Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
10-15 reps
-
5
JM Press
4
8-12 reps
-
6
Neck Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
10-15 reps
-
5
JM Press
4
8-12 reps
-
6
Neck Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
10-15 reps
-
5
JM Press
4
8-12 reps
-
6
Neck Curl
3
10-15 reps
-
7
Reverse Wrist Curl (Barbell)
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
10-15 reps
-
5
JM Press
4
8-12 reps
-
6
Neck Curl
3
10-15 reps
-
7
Reverse Wrist Curl (Barbell)
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
10-15 reps
-
5
JM Press
4
8-12 reps
-
6
Neck Curl
3
10-15 reps
-
7
Reverse Wrist Curl (Barbell)
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
10-15 reps
-
5
JM Press
4
8-12 reps
-
6
Neck Curl
3
10-15 reps
-
7
Reverse Wrist Curl (Barbell)
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
10-15 reps
-
5
JM Press
4
8-12 reps
-
6
Neck Curl
3
10-15 reps
-
7
Reverse Wrist Curl (Barbell)
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
10-15 reps
-
5
JM Press
4
8-12 reps
-
6
Neck Curl
3
10-15 reps
-
7
Reverse Wrist Curl (Barbell)
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
10-15 reps
-
5
JM Press
4
8-12 reps
-
6
Neck Curl
3
10-15 reps
-
7
Reverse Wrist Curl (Barbell)
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
10-15 reps
-
5
JM Press
4
8-12 reps
-
6
Neck Curl
3
10-15 reps
-
7
Reverse Wrist Curl (Barbell)
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Lateral Raise (Cable)
4
10-15 reps
-
3
Seated Calf Raise
3
10-20 reps
-
4
Squat (Smith Machine)
4
10-15 reps
-
5
Preacher Curl (Barbell)
4
6-12 reps
-
6
Kroc Row
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Lateral Raise (Cable)
4
-
3
Seated Calf Raise
3
-
4
Squat (Smith Machine)
4
-
5
Preacher Curl (Barbell)
4
-
6
Kroc Row
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Lateral Raise (Cable)
4
10-15 reps
-
3
Seated Calf Raise
3
10-20 reps
-
4
Squat (Smith Machine)
4
10-15 reps
-
5
Preacher Curl (Barbell)
4
6-12 reps
-
6
Kroc Row
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Lateral Raise (Cable)
4
10-15 reps
-
3
Seated Calf Raise
3
10-20 reps
-
4
Squat (Smith Machine)
4
10-15 reps
-
5
Preacher Curl (Barbell)
4
6-12 reps
-
6
Kroc Row
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Lateral Raise (Cable)
4
10-15 reps
-
3
Seated Calf Raise
3
10-20 reps
-
4
Squat (Smith Machine)
4
10-15 reps
-
5
Preacher Curl (Barbell)
4
6-12 reps
-
6
Kroc Row
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Lateral Raise (Cable)
4
10-15 reps
-
3
Seated Calf Raise
3
10-20 reps
-
4
Squat (Smith Machine)
4
10-15 reps
-
5
Preacher Curl (Barbell)
4
6-12 reps
-
6
Kroc Row
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Lateral Raise (Cable)
4
10-15 reps
-
3
Seated Calf Raise
3
10-20 reps
-
4
Squat (Smith Machine)
4
10-15 reps
-
5
Preacher Curl (Barbell)
4
6-12 reps
-
6
Kroc Row
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Lateral Raise (Cable)
4
10-15 reps
-
3
Seated Calf Raise
3
10-20 reps
-
4
Squat (Smith Machine)
4
10-15 reps
-
5
Preacher Curl (Barbell)
4
6-12 reps
-
6
Kroc Row
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Lateral Raise (Cable)
4
10-15 reps
-
3
Seated Calf Raise
3
10-20 reps
-
4
Squat (Smith Machine)
4
10-15 reps
-
5
Preacher Curl (Barbell)
4
6-12 reps
-
6
Kroc Row
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Lateral Raise (Cable)
4
10-15 reps
-
3
Seated Calf Raise
3
10-20 reps
-
4
Squat (Smith Machine)
4
10-15 reps
-
5
Preacher Curl (Barbell)
4
6-12 reps
-
6
Kroc Row
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Lateral Raise (Cable)
4
10-15 reps
-
3
Seated Calf Raise
3
10-20 reps
-
4
Squat (Smith Machine)
4
10-15 reps
-
5
Preacher Curl (Barbell)
4
6-12 reps
-
6
Kroc Row
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Lateral Raise (Cable)
4
10-15 reps
-
3
Seated Calf Raise
3
10-20 reps
-
4
Squat (Smith Machine)
4
10-15 reps
-
5
Preacher Curl (Barbell)
4
6-12 reps
-
6
Kroc Row
4
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
4-8 Reps
-
2
Pullover (Dumbbell)
3 Sets
6-10 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
-
4
Abs Crunch (Weighted)
3 Sets
8-12 Reps
-
5
Tricep Extension (Cable)
4 Sets
10-15 Reps
-
6
Chest Press (Machine)
4 Sets
6-12 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
Day 2
1
Upright Row (Barbell)
4 Sets
10-15 Reps
-
2
Standing Calf Raise
4 Sets
10-20 Reps
-
3
Chin-Up (Weighted)
3 Sets
4-8 Reps
-
4
Leg Extension
3 Sets
10-15 Reps
-
5
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
-
6
Incline Curl (Dumbbell)
4 Sets
6-12 Reps
-
7
Dumbbell Row
4 Sets
8-12 Reps
-
8
Hack Squat
3 Sets
10-15 Reps
-
Day 3
1
Bench Press (Close Grip)
3 Sets
6-10 Reps
-
2
Hammer Curl
3 Sets
8-12 Reps
-
3
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
-
4
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
-
5
JM Press
4 Sets
8-12 Reps
-
6
Neck Curl
3 Sets
10-15 Reps
-
Day 4
1
Deadlift (Barbell)
3 Sets
3 Reps
-
2
Lateral Raise (Cable)
4 Sets
10-15 Reps
-
3
Seated Calf Raise
3 Sets
10-20 Reps
-
4
Squat (Smith Machine)
4 Sets
10-15 Reps
-
5
Preacher Curl (Barbell)
4 Sets
6-12 Reps
-
6
Kroc Row
4 Sets
8-12 Reps
-