Program Description
BODY BUILDING
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJul 06, 2024 09:56
- Last EditedAug 30, 2024 09:58
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 (Smith Machine)
1
1
5-6 reps
7-8 reps
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
5
One Arm Lateral Raise (Cable)
2
8-12 reps
6
Preacher Curl (EZ Bar)
2
5-7 reps
7
Bayesian Curl
1
7-10 reps
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
9
Cable Crunch
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
5
One Arm Lateral Raise (Cable)
2
8-12 reps
6
Preacher Curl (EZ Bar)
2
5-7 reps
7
Bayesian Curl
1
7-10 reps
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
9
Cable Crunch
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
5
One Arm Lateral Raise (Cable)
2
8-12 reps
6
Preacher Curl (EZ Bar)
2
5-7 reps
7
Bayesian Curl
1
7-10 reps
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
9
Cable Crunch
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
5
One Arm Lateral Raise (Cable)
2
8-12 reps
6
Preacher Curl (EZ Bar)
2
5-7 reps
7
Bayesian Curl
1
7-10 reps
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
9
Cable Crunch
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
5
One Arm Lateral Raise (Cable)
2
8-12 reps
6
Preacher Curl (EZ Bar)
2
5-7 reps
7
Bayesian Curl
1
7-10 reps
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
9
Cable Crunch
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
5
One Arm Lateral Raise (Cable)
2
8-12 reps
6
Preacher Curl (EZ Bar)
2
5-7 reps
7
Bayesian Curl
1
7-10 reps
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
9
Cable Crunch
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
5
One Arm Lateral Raise (Cable)
2
8-12 reps
6
Preacher Curl (EZ Bar)
2
5-7 reps
7
Bayesian Curl
1
7-10 reps
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
9
Cable Crunch
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
5
One Arm Lateral Raise (Cable)
2
8-12 reps
6
Preacher Curl (EZ Bar)
2
5-7 reps
7
Bayesian Curl
1
7-10 reps
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
9
Cable Crunch
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
5
One Arm Lateral Raise (Cable)
2
8-12 reps
6
Preacher Curl (EZ Bar)
2
5-7 reps
7
Bayesian Curl
1
7-10 reps
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
9
Cable Crunch
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
5
One Arm Lateral Raise (Cable)
2
8-12 reps
6
Preacher Curl (EZ Bar)
2
5-7 reps
7
Bayesian Curl
1
7-10 reps
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
9
Cable Crunch
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
5
One Arm Lateral Raise (Cable)
2
8-12 reps
6
Preacher Curl (EZ Bar)
2
5-7 reps
7
Bayesian Curl
1
7-10 reps
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
9
Cable Crunch
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
5
One Arm Lateral Raise (Cable)
2
8-12 reps
6
Preacher Curl (EZ Bar)
2
5-7 reps
7
Bayesian Curl
1
7-10 reps
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
9
Cable Crunch
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
2
T-Bar Row
1
1
7-10 reps
10-15 reps
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
5
JM Press (Smith Machine)
2
7-10 reps
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
8
Leg Raise (Captain's Chair)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
2
T-Bar Row
1
1
7-10 reps
10-15 reps
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
5
JM Press (Smith Machine)
2
7-10 reps
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
8
Leg Raise (Captain's Chair)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
2
T-Bar Row
1
1
7-10 reps
10-15 reps
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
5
JM Press (Smith Machine)
2
7-10 reps
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
8
Leg Raise (Captain's Chair)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
2
T-Bar Row
1
1
7-10 reps
10-15 reps
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
5
JM Press (Smith Machine)
2
7-10 reps
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
8
Leg Raise (Captain's Chair)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
2
T-Bar Row
1
1
7-10 reps
10-15 reps
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
5
JM Press (Smith Machine)
2
7-10 reps
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
8
Leg Raise (Captain's Chair)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
2
T-Bar Row
1
1
7-10 reps
10-15 reps
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
5
JM Press (Smith Machine)
2
7-10 reps
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
8
Leg Raise (Captain's Chair)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
2
T-Bar Row
1
1
7-10 reps
10-15 reps
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
5
JM Press (Smith Machine)
2
7-10 reps
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
8
Leg Raise (Captain's Chair)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
2
T-Bar Row
1
1
7-10 reps
10-15 reps
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
5
JM Press (Smith Machine)
2
7-10 reps
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
8
Leg Raise (Captain's Chair)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
2
T-Bar Row
1
1
7-10 reps
10-15 reps
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
5
JM Press (Smith Machine)
2
7-10 reps
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
8
Leg Raise (Captain's Chair)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
2
T-Bar Row
1
1
7-10 reps
10-15 reps
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
5
JM Press (Smith Machine)
2
7-10 reps
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
8
Leg Raise (Captain's Chair)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
2
T-Bar Row
1
1
7-10 reps
10-15 reps
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
5
JM Press (Smith Machine)
2
7-10 reps
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
8
Leg Raise (Captain's Chair)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
2
T-Bar Row
1
1
7-10 reps
10-15 reps
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
5
JM Press (Smith Machine)
2
7-10 reps
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
8
Leg Raise (Captain's Chair)
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
3
Seated Hamstring Curl
1
8-12 reps
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
5
Leg Extension
1
8-12 reps
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
3
Seated Hamstring Curl
1
8-12 reps
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
5
Leg Extension
1
8-12 reps
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
3
Seated Hamstring Curl
1
8-12 reps
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
5
Leg Extension
1
8-12 reps
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
3
Seated Hamstring Curl
1
8-12 reps
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
5
Leg Extension
1
8-12 reps
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
3
Seated Hamstring Curl
1
8-12 reps
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
5
Leg Extension
1
8-12 reps
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
3
Seated Hamstring Curl
1
8-12 reps
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
5
Leg Extension
1
8-12 reps
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
3
Seated Hamstring Curl
1
8-12 reps
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
5
Leg Extension
1
8-12 reps
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
3
Seated Hamstring Curl
1
8-12 reps
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
5
Leg Extension
1
8-12 reps
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
3
Seated Hamstring Curl
1
8-12 reps
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
5
Leg Extension
1
8-12 reps
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
3
Seated Hamstring Curl
1
8-12 reps
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
5
Leg Extension
1
8-12 reps
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
3
Seated Hamstring Curl
1
8-12 reps
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
5
Leg Extension
1
8-12 reps
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
3
Seated Hamstring Curl
1
8-12 reps
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
5
Leg Extension
1
8-12 reps
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
5
One Arm Lateral Raise (Cable)
2
8-12 reps
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
7
Incline Curl (Dumbbell)
1
7-10 reps
8
Bicep Curl (Cable)
2
8-12 reps
9
Cable Crunch
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
5
One Arm Lateral Raise (Cable)
2
8-12 reps
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
7
Incline Curl (Dumbbell)
1
7-10 reps
8
Bicep Curl (Cable)
2
8-12 reps
9
Cable Crunch
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
5
One Arm Lateral Raise (Cable)
2
8-12 reps
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
7
Incline Curl (Dumbbell)
1
7-10 reps
8
Bicep Curl (Cable)
2
8-12 reps
9
Cable Crunch
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
5
One Arm Lateral Raise (Cable)
2
8-12 reps
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
7
Incline Curl (Dumbbell)
1
7-10 reps
8
Bicep Curl (Cable)
2
8-12 reps
9
Cable Crunch
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
5
One Arm Lateral Raise (Cable)
2
8-12 reps
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
7
Incline Curl (Dumbbell)
1
7-10 reps
8
Bicep Curl (Cable)
2
8-12 reps
9
Cable Crunch
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
5
One Arm Lateral Raise (Cable)
2
8-12 reps
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
7
Incline Curl (Dumbbell)
1
7-10 reps
8
Bicep Curl (Cable)
2
8-12 reps
9
Cable Crunch
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
5
One Arm Lateral Raise (Cable)
2
8-12 reps
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
7
Incline Curl (Dumbbell)
1
7-10 reps
8
Bicep Curl (Cable)
2
8-12 reps
9
Cable Crunch
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
5
One Arm Lateral Raise (Cable)
2
8-12 reps
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
7
Incline Curl (Dumbbell)
1
7-10 reps
8
Bicep Curl (Cable)
2
8-12 reps
9
Cable Crunch
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
5
One Arm Lateral Raise (Cable)
2
8-12 reps
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
7
Incline Curl (Dumbbell)
1
7-10 reps
8
Bicep Curl (Cable)
2
8-12 reps
9
Cable Crunch
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
5
One Arm Lateral Raise (Cable)
2
8-12 reps
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
7
Incline Curl (Dumbbell)
1
7-10 reps
8
Bicep Curl (Cable)
2
8-12 reps
9
Cable Crunch
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
5
One Arm Lateral Raise (Cable)
2
8-12 reps
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
7
Incline Curl (Dumbbell)
1
7-10 reps
8
Bicep Curl (Cable)
2
8-12 reps
9
Cable Crunch
2
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
5
One Arm Lateral Raise (Cable)
2
8-12 reps
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
7
Incline Curl (Dumbbell)
1
7-10 reps
8
Bicep Curl (Cable)
2
8-12 reps
9
Cable Crunch
2
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
2
T-Bar Row
1
1
7-10 reps
10-12 reps
3
Power Shrug
2
8-12 reps
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
7
Incline Pushdown (Cable)
1
6-8 reps
8
Decline Sit Up (Bodyweight)
2
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
2
T-Bar Row
1
1
7-10 reps
10-12 reps
3
Power Shrug
2
8-12 reps
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
7
Incline Pushdown (Cable)
1
6-8 reps
8
Decline Sit Up (Bodyweight)
2
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
2
T-Bar Row
1
1
7-10 reps
10-12 reps
3
Power Shrug
2
8-12 reps
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
7
Incline Pushdown (Cable)
1
6-8 reps
8
Decline Sit Up (Bodyweight)
2
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
2
T-Bar Row
1
1
7-10 reps
10-12 reps
3
Power Shrug
2
8-12 reps
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
7
Incline Pushdown (Cable)
1
6-8 reps
8
Decline Sit Up (Bodyweight)
2
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
2
T-Bar Row
1
1
7-10 reps
10-12 reps
3
Power Shrug
2
8-12 reps
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
7
Incline Pushdown (Cable)
1
6-8 reps
8
Decline Sit Up (Bodyweight)
2
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
2
T-Bar Row
1
1
7-10 reps
10-12 reps
3
Power Shrug
2
8-12 reps
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
7
Incline Pushdown (Cable)
1
6-8 reps
8
Decline Sit Up (Bodyweight)
2
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
2
T-Bar Row
1
1
7-10 reps
10-12 reps
3
Power Shrug
2
8-12 reps
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
7
Incline Pushdown (Cable)
1
6-8 reps
8
Decline Sit Up (Bodyweight)
2
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
2
T-Bar Row
1
1
7-10 reps
10-12 reps
3
Power Shrug
2
8-12 reps
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
7
Incline Pushdown (Cable)
1
6-8 reps
8
Decline Sit Up (Bodyweight)
2
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
2
T-Bar Row
1
1
7-10 reps
10-12 reps
3
Power Shrug
2
8-12 reps
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
7
Incline Pushdown (Cable)
1
6-8 reps
8
Decline Sit Up (Bodyweight)
2
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
2
T-Bar Row
1
1
7-10 reps
10-12 reps
3
Power Shrug
2
8-12 reps
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
7
Incline Pushdown (Cable)
1
6-8 reps
8
Decline Sit Up (Bodyweight)
2
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
2
T-Bar Row
1
1
7-10 reps
10-12 reps
3
Power Shrug
2
8-12 reps
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
7
Incline Pushdown (Cable)
1
6-8 reps
8
Decline Sit Up (Bodyweight)
2
10-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
2
T-Bar Row
1
1
7-10 reps
10-12 reps
3
Power Shrug
2
8-12 reps
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
7
Incline Pushdown (Cable)
1
6-8 reps
8
Decline Sit Up (Bodyweight)
2
10-15 reps
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Smith Machine)1 Set
1 Set
5-6 Reps
7-8 Reps
2
Incline Bench Press (Smith Machine)1 Set
1 Set
5-6 Reps
7-10 Reps
3
Pec Deck (Machine)1 Set
1 Set
6-8 Reps
8-12 Reps
4
AD Press (Smith Machine)1 Set
1 Set
5-6 Reps
7-10 Reps
5
One Arm Lateral Raise (Cable)2 Sets
8-12 Reps
6
Preacher Curl (EZ Bar)2 Sets
5-7 Reps
7
Bayesian Curl1 Set
7-10 Reps
8
Bicep Curl (Cable)1 Set
1 Set
7-10 Reps
10-15 Reps
9
Cable Crunch2 Sets
8-12 Reps
Day 2
1
Lat Pulldown (Neutral Grip)1 Set
1 Set
6-8 Reps
8-12 Reps
2
T-Bar Row1 Set
1 Set
7-10 Reps
10-15 Reps
3
Lat Pulldown1 Set
1 Set
7-10 Reps
12-18 Reps
4
Reverse Pec Deck1 Set
1 Set
6-8 Reps
10-15 Reps
5
JM Press (Smith Machine)2 Sets
7-10 Reps
6
Seated Overhead Extension (EZ Bar)1 Set
7-10 Reps
7
Incline Pushdown (Cable)1 Set
1 Set
7-10 Reps
10-15 Reps
8
Leg Raise (Captain's Chair)2 Sets
8-12 Reps
Day 3
1
Rack Pull (Barbell)1 Set
1 Set
4-6 Reps
7-10 Reps
2
Romanian Deadlift (Barbell)1 Set
1 Set
5-7 Reps
7-9 Reps
3
Seated Hamstring Curl1 Set
8-12 Reps
4
Pendulum Squat1 Set
1 Set
5-6 Reps
7-8 Reps
5
Leg Extension1 Set
8-12 Reps
6
Standing Calf Raise1 Set
1 Set
6-8 Reps
8-12 Reps
Day 5
1
Close Grip Bench Press (Smith Machine)1 Set
1 Set
6-7 Reps
8-10 Reps
2
Incline Chest Press (Machine)1 Set
1 Set
6-8 Reps
8-12 Reps
3
Pec Deck (Machine)1 Set
1 Set
6-8 Reps
8-12 Reps
4
Behind-The-Neck Press (Smith Machine)1 Set
1 Set
5-7 Reps
8-10 Reps
5
One Arm Lateral Raise (Cable)2 Sets
8-12 Reps
6
Preacher Curl (EZ Bar)1 Set
1 Set
5-6 Reps
7-10 Reps
7
Incline Curl (Dumbbell)1 Set
7-10 Reps
8
Bicep Curl (Cable)2 Sets
8-12 Reps
9
Cable Crunch2 Sets
8-12 Reps
Day 6
1
Underhand Lat Pulldown1 Set
1 Set
7-9 Reps
10-12 Reps
2
T-Bar Row1 Set
1 Set
7-10 Reps
10-12 Reps
3
Power Shrug2 Sets
8-12 Reps
4
Reverse Pec Deck1 Set
1 Set
7-10 Reps
10-15 Reps
5
JM Press (Smith Machine)1 Set
1 Set
6-8 Reps
8-12 Reps
6
Seated Overhead Extension (EZ Bar)1 Set
1 Set
7-10 Reps
10-15 Reps
7
Incline Pushdown (Cable)1 Set
6-8 Reps
8
Decline Sit Up (Bodyweight)2 Sets
10-15 Reps