Program Description
To get jacked for summer
Program Overview
- LevelNovice
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedFeb 17, 2024 11:24
- Last EditedJun 18, 2025 12:00

Summary
Get ready to transform your physique with the "Jack Up for Summer" program! Over the course of 12 weeks, you'll train six days a week, focusing on building strength and definition in your upper body. This program features a variety of exercises, including barbell bench presses, weighted dips, and cable tricep pushdowns, ensuring a comprehensive workout for your chest and arms. Perfect for those looking to enhance their summer physique, this plan combines intensity and variety to keep you motivated and progressing. Equip yourself with a full gym and get ready to shine!
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)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
10 Reps
-
2
Incline Bench Press (Barbell)3 Sets
16 Reps
-
3
Dip (Weighted)2 Sets
10 Reps
-
4
Skull Crusher3 Sets
12 Reps
-
5
Tricep Pushdown (Cable)2 Sets
20 Reps
-
6
Bicep Curl (Cable)3 Sets
20 Reps
-
Day 4
1
Bench Press (Barbell)4 Sets
10 Reps
-
2
Incline Bench Press (Barbell)3 Sets
16 Reps
-
3
Dip (Weighted)2 Sets
10 Reps
-
4
Skull Crusher3 Sets
12 Reps
-
5
Tricep Pushdown (Cable)2 Sets
20 Reps
-
Day 5
1
Standing Calf Raise3 Sets
16 Reps
-
2
Squat (Barbell)3 Sets
10 Reps
-
3
Lunge (Barbell)3 Sets
20 Reps
-
4
Leg Extension3 Sets
14 Reps
-
5
Leg Curl3 Sets
20 Reps
-
Day 2
1
Standing Calf Raise3 Sets
16 Reps
-
2
Squat (Barbell)3 Sets
10 Reps
-
3
Lunge (Barbell)3 Sets
20 Reps
-
4
Leg Extension3 Sets
14 Reps
-
5
Leg Curl3 Sets
20 Reps
-
Day 3
1
Pull-Up (Bodyweight)3 Sets
10 Reps
-
2
Lat Pulldown3 Sets
16 Reps
-
3
Bent Over Row (Barbell)3 Sets
10 Reps
-
4
Chest Supported Row (Machine)3 Sets
16 Reps
-
5
Bicep Curl (EZ Bar)3 Sets
10 Reps
-
6
Bicep Curl (Cable)3 Sets
20 Reps
-
Day 6
1
Pull-Up (Bodyweight)3 Sets
10 Reps
-
2
Lat Pulldown3 Sets
16 Reps
-
3
Bent Over Row (Barbell)3 Sets
10 Reps
-
4
Chest Supported Row (Machine)3 Sets
16 Reps
-
5
Bicep Curl (EZ Bar)3 Sets
10 Reps
-
6
Bicep Curl (Cable)3 Sets
20 Reps
-
7
Lateral Raise (Cable)3 Sets
12 Reps
-
8
Tricep Pushdown (Cable)3 Sets
20 Reps
-