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
- CreatedJul 19, 2025 07:34
- Last EditedAug 22, 2025 05:14
Summary
Unlock your potential with the ANIMORPH: SILVERBACK METHOD, a comprehensive 12-week program designed for dedicated lifters. Train three times a week with a focus on activation, power, and mass mechanics, utilizing a mix of supersets and targeted exercises to build strength and muscle. Each session emphasizes key lifts like the Bench Press, Squat, and Deadlift, ensuring you develop a well-rounded physique. Get ready to challenge yourself and achieve impressive results with this structured approach to training!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.3%
Biceps
12.3%
Upper Back
11.6%
Chest
10.6%
Lats
9.2%
Front Delts
8%
Hamstrings
6.6%
Middle Delts
5.6%
Quadriceps
5.4%
Abs
3.9%
Calves
3.5%
Glutes
2.1%
Rear Delts
1.9%
Forearms
1.7%
Neck
1.7%
Lower Back
0.9%
Abductors
0.7%
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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)
2
15-20 reps
-
3A
Leg Press
3
6-8 reps
-
3B
Calf Raise (Leg Press)
3
15-20 reps
-
3C
Seated Hamstring Curl
3
12-15 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
4B
Seated Row (Cable)
3
8-12 reps
-
4C
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
Overhead Tricep Extension (Cable)
4
12-15 reps
-
2C
One Arm Lateral Raise (Cable)
2
15-20 reps
-
3A
Leg Press
3
6-8 reps
-
3B
Calf Raise (Leg Press)
1
15-20 reps
-
3C
Seated Hamstring Curl
3
12-15 reps
-
4A
Seated Row (Cable)
3
8-12 reps
-
4B
Cable Crunch
3
15-20 reps
-
4C
Seated Shoulder Press (Dumbbell)
3
6-8 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)
2
15-20 reps
-
3A
Leg Press
3
6-8 reps
-
3B
Calf Raise (Leg Press)
3
15-20 reps
-
3C
Seated Hamstring Curl
3
12-15 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
4B
Seated Row (Cable)
3
8-12 reps
-
4C
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)
2
15-20 reps
-
3A
Leg Press
3
6-8 reps
-
3B
Calf Raise (Leg Press)
3
15-20 reps
-
3C
Seated Hamstring Curl
3
12-15 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
4B
Seated Row (Cable)
3
8-12 reps
-
4C
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)
2
15-20 reps
-
3A
Leg Press
3
6-8 reps
-
3B
Calf Raise (Leg Press)
3
15-20 reps
-
3C
Seated Hamstring Curl
3
12-15 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
4B
Seated Row (Cable)
3
8-12 reps
-
4C
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)
2
15-20 reps
-
3A
Leg Press
3
6-8 reps
-
3B
Calf Raise (Leg Press)
3
15-20 reps
-
3C
Seated Hamstring Curl
3
12-15 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
4B
Seated Row (Cable)
3
8-12 reps
-
4C
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)
2
15-20 reps
-
3A
Leg Press
3
6-8 reps
-
3B
Calf Raise (Leg Press)
3
15-20 reps
-
3C
Seated Hamstring Curl
3
12-15 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
4B
Seated Row (Cable)
3
8-12 reps
-
4C
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)
2
15-20 reps
-
3A
Leg Press
3
6-8 reps
-
3B
Calf Raise (Leg Press)
3
15-20 reps
-
3C
Seated Hamstring Curl
3
12-15 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
4B
Seated Row (Cable)
3
8-12 reps
-
4C
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)
2
15-20 reps
-
3A
Leg Press
3
6-8 reps
-
3B
Calf Raise (Leg Press)
3
15-20 reps
-
3C
Seated Hamstring Curl
3
12-15 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
4B
Seated Row (Cable)
3
8-12 reps
-
4C
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)
2
15-20 reps
-
3A
Leg Press
3
6-8 reps
-
3B
Calf Raise (Leg Press)
3
15-20 reps
-
3C
Seated Hamstring Curl
3
12-15 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
4B
Seated Row (Cable)
3
8-12 reps
-
4C
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)
2
15-20 reps
-
3A
Leg Press
3
6-8 reps
-
3B
Calf Raise (Leg Press)
3
15-20 reps
-
3C
Seated Hamstring Curl
3
12-15 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
4B
Seated Row (Cable)
3
8-12 reps
-
4C
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)
2
15-20 reps
-
3A
Leg Press
3
6-8 reps
-
3B
Calf Raise (Leg Press)
3
15-20 reps
-
3C
Seated Hamstring Curl
3
12-15 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
4B
Seated Row (Cable)
3
8-12 reps
-
4C
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
3
10-15 reps
-
4B
Calf Raise (Leg Press)
3
15-20 reps
-
5A
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-15 reps
-
5C
Dip (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
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
3
10-15 reps
RPE 10
4B
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
5A
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
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
3
10-15 reps
-
4B
Calf Raise (Leg Press)
3
15-20 reps
-
5A
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-15 reps
-
5C
Dip (Bodyweight)
3
AMRAP
-
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
3
10-15 reps
-
4B
Calf Raise (Leg Press)
3
15-20 reps
-
5A
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-15 reps
-
5C
Dip (Bodyweight)
3
AMRAP
-
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
3
10-15 reps
-
4B
Calf Raise (Leg Press)
3
15-20 reps
-
5A
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-15 reps
-
5C
Dip (Bodyweight)
3
AMRAP
-
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
3
10-15 reps
-
4B
Calf Raise (Leg Press)
3
15-20 reps
-
5A
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-15 reps
-
5C
Dip (Bodyweight)
3
AMRAP
-
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
3
10-15 reps
-
4B
Calf Raise (Leg Press)
3
15-20 reps
-
5A
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-15 reps
-
5C
Dip (Bodyweight)
3
AMRAP
-
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
3
10-15 reps
-
4B
Calf Raise (Leg Press)
3
15-20 reps
-
5A
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-15 reps
-
5C
Dip (Bodyweight)
3
AMRAP
-
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
3
10-15 reps
-
4B
Calf Raise (Leg Press)
3
15-20 reps
-
5A
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-15 reps
-
5C
Dip (Bodyweight)
3
AMRAP
-
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
3
10-15 reps
-
4B
Calf Raise (Leg Press)
3
15-20 reps
-
5A
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-15 reps
-
5C
Dip (Bodyweight)
3
AMRAP
-
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
3
10-15 reps
-
4B
Calf Raise (Leg Press)
3
15-20 reps
-
5A
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-15 reps
-
5C
Dip (Bodyweight)
3
AMRAP
-
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
3
10-15 reps
-
4B
Calf Raise (Leg Press)
3
15-20 reps
-
5A
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-15 reps
-
5C
Dip (Bodyweight)
3
AMRAP
-
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
Seated Wide-Grip Row (Cable)
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
Seated Wide-Grip Row (Cable)
3
10-12 reps
-
6A
Cable Crunch
3
15-20 reps
-
6B
Neck Curl
3
15-20 reps
-
6C
Seated Calf Raise
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
Seated Wide-Grip Row (Cable)
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
Seated Wide-Grip Row (Cable)
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
Seated Wide-Grip Row (Cable)
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
Seated Wide-Grip Row (Cable)
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
Seated Wide-Grip Row (Cable)
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
Seated Wide-Grip Row (Cable)
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
Seated Wide-Grip Row (Cable)
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
Seated Wide-Grip Row (Cable)
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
Seated Wide-Grip Row (Cable)
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
Seated Wide-Grip Row (Cable)
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)2 Sets
15-20 Reps
-
3A
Leg Press3 Sets
6-8 Reps
-
3B
Calf Raise (Leg Press)3 Sets
15-20 Reps
-
3C
Seated Hamstring Curl3 Sets
12-15 Reps
-
4A
Seated Shoulder Press (Dumbbell)3 Sets
6-8 Reps
-
4B
Seated Row (Cable)3 Sets
8-12 Reps
-
4C
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 Press3 Sets
10-15 Reps
-
4B
Calf Raise (Leg Press)3 Sets
15-20 Reps
-
5A
Reverse Bicep Curl (Dumbbell)3 Sets
10-12 Reps
-
5B
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
-
5C
Dip (Bodyweight)3 Sets
AMRAP
-
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
Seated Wide-Grip Row (Cable)3 Sets
10-12 Reps
-
6A
Cable Crunch3 Sets
15-20 Reps
-
6B
Neck Curl3 Sets
15-20 Reps
-