Program Description
Stop wasting time in the gym. Build real size, real strength, and EVOLVE. ANIMORPH: SILVERBACK METHOD is a no-nonsense, full-body hypertrophy system engineered for lifters who want to GROW. Train 3 days per week with a double dynamic progression scheme, recover hard, and attack every session like you're earning your place atop the jungle hierarchy. ⚔️ Chest and arms focused — built for the modern Silverback 🧠 Progressive overload & volume matched to recovery 🕒 3 days/week = full-body power without burning out 💪 Science-backed structure, battle-tested by lifters You won’t just lift like an animal — you’ll become one. Are you ready to evolve?
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalBodybuilding, Powerbuilding, Bodyweight Fitness, Athletics, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedSep 06, 2025 08:29
- Last EditedSep 07, 2025 12:26
Muscle Engagement
Front
Back
MuscleSet
Biceps
12.2%
Triceps
12%
Upper Back
11.9%
Chest
10%
Lats
9.4%
Hamstrings
8.1%
Front Delts
6.9%
Quadriceps
6.7%
Middle Delts
4.5%
Abs
4.5%
Glutes
3.5%
Calves
2.4%
Rear Delts
2.1%
Forearms
1.8%
Neck
1.8%
Adductors
0.9%
Lower Back
0.9%
Abductors
0.5%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
1A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
1B
Single Arm Row (Dumbbell)
4
10-12 reps
-
2A
Bicep Curl (Dumbbell)
4
10-12 reps
-
2B
Single Arm Overhead Tricep Extension
4
12-15 reps
-
2C
One Arm Lateral Raise (Cable)
3
15-20 reps
-
3
Squat (Smith Machine)
4
6-8 reps
-
4
Seated Hamstring Curl
4
12-15 reps
-
5A
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5B
Cable Crunch
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
1B
Single Arm Row (Dumbbell)
4
10-12 reps
-
2A
Bicep Curl (Dumbbell)
4
10-12 reps
-
2B
Single Arm Overhead Tricep Extension
4
12-15 reps
-
2C
One Arm Lateral Raise (Cable)
3
15-20 reps
-
3
Squat (Smith Machine)
4
6-8 reps
-
4
Seated Hamstring Curl
4
12-15 reps
-
5A
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5B
Cable Crunch
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
1B
Single Arm Row (Dumbbell)
4
10-12 reps
-
2A
Bicep Curl (Dumbbell)
4
10-12 reps
-
2B
Single Arm Overhead Tricep Extension
4
12-15 reps
-
2C
One Arm Lateral Raise (Cable)
3
15-20 reps
-
3
Squat (Smith Machine)
4
6-8 reps
-
4
Seated Hamstring Curl
4
12-15 reps
-
5A
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5B
Cable Crunch
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
1B
Single Arm Row (Dumbbell)
4
10-12 reps
-
2A
Bicep Curl (Dumbbell)
4
10-12 reps
-
2B
Single Arm Overhead Tricep Extension
4
12-15 reps
-
2C
One Arm Lateral Raise (Cable)
3
15-20 reps
-
3
Squat (Smith Machine)
4
6-8 reps
-
4
Seated Hamstring Curl
4
12-15 reps
-
5A
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5B
Cable Crunch
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
1B
Single Arm Row (Dumbbell)
4
10-12 reps
-
2A
Bicep Curl (Dumbbell)
4
10-12 reps
-
2B
Single Arm Overhead Tricep Extension
4
12-15 reps
-
2C
One Arm Lateral Raise (Cable)
3
15-20 reps
-
3
Squat (Smith Machine)
4
6-8 reps
-
4
Seated Hamstring Curl
4
12-15 reps
-
5A
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5B
Cable Crunch
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
1B
Single Arm Row (Dumbbell)
4
10-12 reps
-
2A
Bicep Curl (Dumbbell)
4
10-12 reps
-
2B
Single Arm Overhead Tricep Extension
4
12-15 reps
-
2C
One Arm Lateral Raise (Cable)
3
15-20 reps
-
3
Squat (Smith Machine)
4
6-8 reps
-
4
Seated Hamstring Curl
4
12-15 reps
-
5A
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5B
Cable Crunch
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
1B
Single Arm Row (Dumbbell)
4
10-12 reps
-
2A
Bicep Curl (Dumbbell)
4
10-12 reps
-
2B
Single Arm Overhead Tricep Extension
4
12-15 reps
-
2C
One Arm Lateral Raise (Cable)
3
15-20 reps
-
3
Squat (Smith Machine)
4
6-8 reps
-
4
Seated Hamstring Curl
4
12-15 reps
-
5A
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5B
Cable Crunch
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
1B
Single Arm Row (Dumbbell)
4
10-12 reps
-
2A
Bicep Curl (Dumbbell)
4
10-12 reps
-
2B
Single Arm Overhead Tricep Extension
4
12-15 reps
-
2C
One Arm Lateral Raise (Cable)
3
15-20 reps
-
3
Squat (Smith Machine)
4
6-8 reps
-
4
Seated Hamstring Curl
4
12-15 reps
-
5A
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5B
Cable Crunch
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
1B
Single Arm Row (Dumbbell)
4
10-12 reps
-
2A
Bicep Curl (Dumbbell)
4
10-12 reps
-
2B
Single Arm Overhead Tricep Extension
4
12-15 reps
-
2C
One Arm Lateral Raise (Cable)
3
15-20 reps
-
3
Squat (Smith Machine)
4
6-8 reps
-
4
Seated Hamstring Curl
4
12-15 reps
-
5A
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5B
Cable Crunch
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
1B
Single Arm Row (Dumbbell)
4
10-12 reps
-
2A
Bicep Curl (Dumbbell)
4
10-12 reps
-
2B
Single Arm Overhead Tricep Extension
4
12-15 reps
-
2C
One Arm Lateral Raise (Cable)
3
15-20 reps
-
3
Squat (Smith Machine)
4
6-8 reps
-
4
Seated Hamstring Curl
4
12-15 reps
-
5A
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5B
Cable Crunch
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
1B
Single Arm Row (Dumbbell)
4
10-12 reps
-
2A
Bicep Curl (Dumbbell)
4
10-12 reps
-
2B
Single Arm Overhead Tricep Extension
4
12-15 reps
-
2C
One Arm Lateral Raise (Cable)
3
15-20 reps
-
3
Squat (Smith Machine)
4
6-8 reps
-
4
Seated Hamstring Curl
4
12-15 reps
-
5A
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5B
Cable Crunch
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
1B
Single Arm Row (Dumbbell)
4
10-12 reps
-
2A
Bicep Curl (Dumbbell)
4
10-12 reps
-
2B
Single Arm Overhead Tricep Extension
4
12-15 reps
-
2C
One Arm Lateral Raise (Cable)
3
15-20 reps
-
3
Squat (Smith Machine)
4
6-8 reps
-
4
Seated Hamstring Curl
4
12-15 reps
-
5A
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5B
Cable Crunch
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Chin-Up (Weighted)
4
6-8 reps
-
2A
Romanian Deadlift (Barbell)
2
8-10 reps
-
2B
Face Pull
3
12-15 reps
-
3A
Preacher Curl (Barbell)
4
10-12 reps
-
3B
Tricep Pushdown (Cable)
4
12-15 reps
-
4A
Leg Press
4
10-15 reps
-
4B
Calf Raise (Leg Press)
4
15-20 reps
-
5A
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Chin-Up (Weighted)
4
6-8 reps
-
2A
Romanian Deadlift (Barbell)
2
8-10 reps
-
2B
Face Pull
3
12-15 reps
-
3A
Preacher Curl (Barbell)
4
10-12 reps
-
3B
Tricep Pushdown (Cable)
4
12-15 reps
-
4A
Leg Press
4
10-15 reps
-
4B
Calf Raise (Leg Press)
4
15-20 reps
-
5A
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Chin-Up (Weighted)
4
6-8 reps
-
2A
Romanian Deadlift (Barbell)
2
8-10 reps
-
2B
Face Pull
3
12-15 reps
-
3A
Preacher Curl (Barbell)
4
10-12 reps
-
3B
Tricep Pushdown (Cable)
4
12-15 reps
-
4A
Leg Press
4
10-15 reps
-
4B
Calf Raise (Leg Press)
4
15-20 reps
-
5A
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Chin-Up (Weighted)
4
6-8 reps
-
2A
Romanian Deadlift (Barbell)
2
8-10 reps
-
2B
Face Pull
3
12-15 reps
-
3A
Preacher Curl (Barbell)
4
10-12 reps
-
3B
Tricep Pushdown (Cable)
4
12-15 reps
-
4A
Leg Press
4
10-15 reps
-
4B
Calf Raise (Leg Press)
4
15-20 reps
-
5A
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Chin-Up (Weighted)
4
6-8 reps
-
2A
Romanian Deadlift (Barbell)
2
8-10 reps
-
2B
Face Pull
3
12-15 reps
-
3A
Preacher Curl (Barbell)
4
10-12 reps
-
3B
Tricep Pushdown (Cable)
4
12-15 reps
-
4A
Leg Press
4
10-15 reps
-
4B
Calf Raise (Leg Press)
4
15-20 reps
-
5A
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Chin-Up (Weighted)
4
6-8 reps
-
2A
Romanian Deadlift (Barbell)
2
8-10 reps
-
2B
Face Pull
3
12-15 reps
-
3A
Preacher Curl (Barbell)
4
10-12 reps
-
3B
Tricep Pushdown (Cable)
4
12-15 reps
-
4A
Leg Press
4
10-15 reps
-
4B
Calf Raise (Leg Press)
4
15-20 reps
-
5A
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Chin-Up (Weighted)
4
6-8 reps
-
2A
Romanian Deadlift (Barbell)
2
8-10 reps
-
2B
Face Pull
3
12-15 reps
-
3A
Preacher Curl (Barbell)
4
10-12 reps
-
3B
Tricep Pushdown (Cable)
4
12-15 reps
-
4A
Leg Press
4
10-15 reps
-
4B
Calf Raise (Leg Press)
4
15-20 reps
-
5A
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Chin-Up (Weighted)
4
6-8 reps
-
2A
Romanian Deadlift (Barbell)
2
8-10 reps
-
2B
Face Pull
3
12-15 reps
-
3A
Preacher Curl (Barbell)
4
10-12 reps
-
3B
Tricep Pushdown (Cable)
4
12-15 reps
-
4A
Leg Press
4
10-15 reps
-
4B
Calf Raise (Leg Press)
4
15-20 reps
-
5A
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Chin-Up (Weighted)
4
6-8 reps
-
2A
Romanian Deadlift (Barbell)
2
8-10 reps
-
2B
Face Pull
3
12-15 reps
-
3A
Preacher Curl (Barbell)
4
10-12 reps
-
3B
Tricep Pushdown (Cable)
4
12-15 reps
-
4A
Leg Press
4
10-15 reps
-
4B
Calf Raise (Leg Press)
4
15-20 reps
-
5A
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Chin-Up (Weighted)
4
6-8 reps
-
2A
Romanian Deadlift (Barbell)
2
8-10 reps
-
2B
Face Pull
3
12-15 reps
-
3A
Preacher Curl (Barbell)
4
10-12 reps
-
3B
Tricep Pushdown (Cable)
4
12-15 reps
-
4A
Leg Press
4
10-15 reps
-
4B
Calf Raise (Leg Press)
4
15-20 reps
-
5A
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Chin-Up (Weighted)
4
6-8 reps
-
2A
Romanian Deadlift (Barbell)
2
8-10 reps
-
2B
Face Pull
3
12-15 reps
-
3A
Preacher Curl (Barbell)
4
10-12 reps
-
3B
Tricep Pushdown (Cable)
4
12-15 reps
-
4A
Leg Press
4
10-15 reps
-
4B
Calf Raise (Leg Press)
4
15-20 reps
-
5A
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Chin-Up (Weighted)
4
6-8 reps
-
2A
Romanian Deadlift (Barbell)
2
8-10 reps
-
2B
Face Pull
3
12-15 reps
-
3A
Preacher Curl (Barbell)
4
10-12 reps
-
3B
Tricep Pushdown (Cable)
4
12-15 reps
-
4A
Leg Press
4
10-15 reps
-
4B
Calf Raise (Leg Press)
4
15-20 reps
-
5A
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4-6 reps
-
1B
Pull-Up (Weighted)
4
8-10 reps
-
2
Bench Press (Paused)
2
3 reps
-
3A
Leg Extension
3
10-12 reps
-
3B
Seated Hamstring Curl
3
12-15 reps
-
4A
Hammer Curl (Cable)
4
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
4
12-15 reps
-
5A
Cable Crossover
3
12-15 reps
-
5B
Chest Supported Row (Dumbbell)
3
10-12 reps
-
6A
Cable Crunch
3
15-20 reps
-
6B
Neck Curl
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4-6 reps
-
1B
Pull-Up (Weighted)
4
8-10 reps
-
2
Bench Press (Paused)
2
3 reps
-
3A
Leg Extension
3
10-12 reps
-
3B
Seated Hamstring Curl
3
12-15 reps
-
4A
Hammer Curl (Cable)
4
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
4
12-15 reps
-
5A
Cable Crossover
3
12-15 reps
-
5B
Chest Supported Row (Dumbbell)
3
10-12 reps
-
6A
Cable Crunch
3
15-20 reps
-
6B
Neck Curl
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4-6 reps
-
1B
Pull-Up (Weighted)
4
8-10 reps
-
2
Bench Press (Paused)
2
3 reps
-
3A
Leg Extension
3
10-12 reps
-
3B
Seated Hamstring Curl
3
12-15 reps
-
4A
Hammer Curl (Cable)
4
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
4
12-15 reps
-
5A
Cable Crossover
3
12-15 reps
-
5B
Chest Supported Row (Dumbbell)
3
10-12 reps
-
6A
Cable Crunch
3
15-20 reps
-
6B
Neck Curl
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4-6 reps
-
1B
Pull-Up (Weighted)
4
8-10 reps
-
2
Bench Press (Paused)
2
3 reps
-
3A
Leg Extension
3
10-12 reps
-
3B
Seated Hamstring Curl
3
12-15 reps
-
4A
Hammer Curl (Cable)
4
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
4
12-15 reps
-
5A
Cable Crossover
3
12-15 reps
-
5B
Chest Supported Row (Dumbbell)
3
10-12 reps
-
6A
Cable Crunch
3
15-20 reps
-
6B
Neck Curl
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4-6 reps
-
1B
Pull-Up (Weighted)
4
8-10 reps
-
2
Bench Press (Paused)
2
3 reps
-
3A
Leg Extension
3
10-12 reps
-
3B
Seated Hamstring Curl
3
12-15 reps
-
4A
Hammer Curl (Cable)
4
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
4
12-15 reps
-
5A
Cable Crossover
3
12-15 reps
-
5B
Chest Supported Row (Dumbbell)
3
10-12 reps
-
6A
Cable Crunch
3
15-20 reps
-
6B
Neck Curl
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4-6 reps
-
1B
Pull-Up (Weighted)
4
8-10 reps
-
2
Bench Press (Paused)
2
3 reps
-
3A
Leg Extension
3
10-12 reps
-
3B
Seated Hamstring Curl
3
12-15 reps
-
4A
Hammer Curl (Cable)
4
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
4
12-15 reps
-
5A
Cable Crossover
3
12-15 reps
-
5B
Chest Supported Row (Dumbbell)
3
10-12 reps
-
6A
Cable Crunch
3
15-20 reps
-
6B
Neck Curl
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4-6 reps
-
1B
Pull-Up (Weighted)
4
8-10 reps
-
2
Bench Press (Paused)
2
3 reps
-
3A
Leg Extension
3
10-12 reps
-
3B
Seated Hamstring Curl
3
12-15 reps
-
4A
Hammer Curl (Cable)
4
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
4
12-15 reps
-
5A
Cable Crossover
3
12-15 reps
-
5B
Chest Supported Row (Dumbbell)
3
10-12 reps
-
6A
Cable Crunch
3
15-20 reps
-
6B
Neck Curl
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4-6 reps
-
1B
Pull-Up (Weighted)
4
8-10 reps
-
2
Bench Press (Paused)
2
3 reps
-
3A
Leg Extension
3
10-12 reps
-
3B
Seated Hamstring Curl
3
12-15 reps
-
4A
Hammer Curl (Cable)
4
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
4
12-15 reps
-
5A
Cable Crossover
3
12-15 reps
-
5B
Chest Supported Row (Dumbbell)
3
10-12 reps
-
6A
Cable Crunch
3
15-20 reps
-
6B
Neck Curl
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4-6 reps
-
1B
Pull-Up (Weighted)
4
8-10 reps
-
2
Bench Press (Paused)
2
3 reps
-
3A
Leg Extension
3
10-12 reps
-
3B
Seated Hamstring Curl
3
12-15 reps
-
4A
Hammer Curl (Cable)
4
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
4
12-15 reps
-
5A
Cable Crossover
3
12-15 reps
-
5B
Chest Supported Row (Dumbbell)
3
10-12 reps
-
6A
Cable Crunch
3
15-20 reps
-
6B
Neck Curl
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4-6 reps
-
1B
Pull-Up (Weighted)
4
8-10 reps
-
2
Bench Press (Paused)
2
3 reps
-
3A
Leg Extension
3
10-12 reps
-
3B
Seated Hamstring Curl
3
12-15 reps
-
4A
Hammer Curl (Cable)
4
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
4
12-15 reps
-
5A
Cable Crossover
3
12-15 reps
-
5B
Chest Supported Row (Dumbbell)
3
10-12 reps
-
6A
Cable Crunch
3
15-20 reps
-
6B
Neck Curl
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4-6 reps
-
1B
Pull-Up (Weighted)
4
8-10 reps
-
2
Bench Press (Paused)
2
3 reps
-
3A
Leg Extension
3
10-12 reps
-
3B
Seated Hamstring Curl
3
12-15 reps
-
4A
Hammer Curl (Cable)
4
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
4
12-15 reps
-
5A
Cable Crossover
3
12-15 reps
-
5B
Chest Supported Row (Dumbbell)
3
10-12 reps
-
6A
Cable Crunch
3
15-20 reps
-
6B
Neck Curl
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4-6 reps
-
1B
Pull-Up (Weighted)
4
8-10 reps
-
2
Bench Press (Paused)
2
3 reps
-
3A
Leg Extension
3
10-12 reps
-
3B
Seated Hamstring Curl
3
12-15 reps
-
4A
Hammer Curl (Cable)
4
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
4
12-15 reps
-
5A
Cable Crossover
3
12-15 reps
-
5B
Chest Supported Row (Dumbbell)
3
10-12 reps
-
6A
Cable Crunch
3
15-20 reps
-
6B
Neck Curl
3
15-20 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Incline Bench Press (Dumbbell)4 Sets
10-12 Reps
-
1B
Single Arm Row (Dumbbell)4 Sets
10-12 Reps
-
2A
Bicep Curl (Dumbbell)4 Sets
10-12 Reps
-
2B
Single Arm Overhead Tricep Extension4 Sets
12-15 Reps
-
2C
One Arm Lateral Raise (Cable)3 Sets
15-20 Reps
-
3
Squat (Smith Machine)4 Sets
6-8 Reps
-
4
Seated Hamstring Curl4 Sets
12-15 Reps
-
5A
Seated Wide-Grip Row (Cable)3 Sets
8-12 Reps
-
5B
Cable Crunch3 Sets
15-20 Reps
-
Day 2
1A
Bench Press (Barbell)4 Sets
6-8 Reps
-
1B
Chin-Up (Weighted)4 Sets
6-8 Reps
-
2A
Romanian Deadlift (Barbell)2 Sets
8-10 Reps
-
2B
Face Pull3 Sets
12-15 Reps
-
3A
Preacher Curl (Barbell)4 Sets
10-12 Reps
-
3B
Tricep Pushdown (Cable)4 Sets
12-15 Reps
-
4A
Leg Press4 Sets
10-15 Reps
-
4B
Calf Raise (Leg Press)4 Sets
15-20 Reps
-
5A
Reverse Bicep Curl (Dumbbell)3 Sets
10-12 Reps
-
5B
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
-
Day 3
1A
Bench Press (Barbell)4 Sets
4-6 Reps
-
1B
Pull-Up (Weighted)4 Sets
8-10 Reps
-
2
Bench Press (Paused)2 Sets
3 Reps
-
3A
Leg Extension3 Sets
10-12 Reps
-
3B
Seated Hamstring Curl3 Sets
12-15 Reps
-
4A
Hammer Curl (Cable)4 Sets
10-12 Reps
-
4B
Overhead Tricep Extension (Cable)4 Sets
12-15 Reps
-
5A
Cable Crossover3 Sets
12-15 Reps
-
5B
Chest Supported Row (Dumbbell)3 Sets
10-12 Reps
-
6A
Cable Crunch3 Sets
15-20 Reps
-
6B
Neck Curl3 Sets
15-20 Reps
-