Program Description
Hypertrophy/Amateur bodybuilding routine for intermediate-advanced lifters.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout110 minutes
- CreatedOct 17, 2024 02:15
- Last EditedOct 18, 2024 09:39
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
Bent Over Row (Barbell)
3
8 reps
2
Seated Row (Cable)
3
8 reps
3
Lat Pulldown (Close Grip)
3
10 reps
4
Rear Delt Fly (Cable)
3
8 reps
5
Incline Curl (Dumbbell)
3
8 reps
6
Bicep Curl (Barbell)
3
8 reps
7
Hammer Curl
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
2
Seated Row (Cable)
3
8 reps
3
Lat Pulldown (Close Grip)
3
10 reps
4
Rear Delt Fly (Cable)
3
8 reps
5
Incline Curl (Dumbbell)
3
8 reps
6
Bicep Curl (Barbell)
3
8 reps
7
Hammer Curl
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
2
Seated Row (Cable)
3
8 reps
3
Lat Pulldown (Close Grip)
3
10 reps
4
Rear Delt Fly (Cable)
3
8 reps
5
Incline Curl (Dumbbell)
3
8 reps
6
Bicep Curl (Barbell)
3
8 reps
7
Hammer Curl
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
2
Seated Row (Cable)
3
8 reps
3
Lat Pulldown (Close Grip)
3
10 reps
4
Rear Delt Fly (Cable)
3
8 reps
5
Incline Curl (Dumbbell)
3
8 reps
6
Bicep Curl (Barbell)
3
8 reps
7
Hammer Curl
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
2
Seated Row (Cable)
3
8 reps
3
Lat Pulldown (Close Grip)
3
10 reps
4
Rear Delt Fly (Cable)
3
8 reps
5
Incline Curl (Dumbbell)
3
8 reps
6
Bicep Curl (Barbell)
3
8 reps
7
Hammer Curl
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
2
Seated Row (Cable)
3
8 reps
3
Lat Pulldown (Close Grip)
3
10 reps
4
Rear Delt Fly (Cable)
3
8 reps
5
Incline Curl (Dumbbell)
3
8 reps
6
Bicep Curl (Barbell)
3
8 reps
7
Hammer Curl
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
2
Seated Row (Cable)
3
8 reps
3
Lat Pulldown (Close Grip)
3
10 reps
4
Rear Delt Fly (Cable)
3
8 reps
5
Incline Curl (Dumbbell)
3
8 reps
6
Bicep Curl (Barbell)
3
8 reps
7
Hammer Curl
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
2
Seated Row (Cable)
3
8 reps
3
Lat Pulldown (Close Grip)
3
10 reps
4
Rear Delt Fly (Cable)
3
8 reps
5
Incline Curl (Dumbbell)
3
8 reps
6
Bicep Curl (Barbell)
3
8 reps
7
Hammer Curl
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
2
Seated Row (Cable)
3
8 reps
3
Lat Pulldown (Close Grip)
3
10 reps
4
Rear Delt Fly (Cable)
3
8 reps
5
Incline Curl (Dumbbell)
3
8 reps
6
Bicep Curl (Barbell)
3
8 reps
7
Hammer Curl
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
2
Seated Row (Cable)
3
8 reps
3
Lat Pulldown (Close Grip)
3
10 reps
4
Rear Delt Fly (Cable)
3
8 reps
5
Incline Curl (Dumbbell)
3
8 reps
6
Bicep Curl (Barbell)
3
8 reps
7
Hammer Curl
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
2
Seated Row (Cable)
3
8 reps
3
Lat Pulldown (Close Grip)
3
10 reps
4
Rear Delt Fly (Cable)
3
8 reps
5
Incline Curl (Dumbbell)
3
8 reps
6
Bicep Curl (Barbell)
3
8 reps
7
Hammer Curl
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
2
Seated Row (Cable)
3
8 reps
3
Lat Pulldown (Close Grip)
3
10 reps
4
Rear Delt Fly (Cable)
3
8 reps
5
Incline Curl (Dumbbell)
3
8 reps
6
Bicep Curl (Barbell)
3
8 reps
7
Hammer Curl
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
12 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Chest Fly (Cable)
3
8 reps
4
Arnold Press
3
8 reps
5
Overhead Tricep Extension (Cable)
3
5 reps
6
Tricep Rope Push Down (Cable)
3
10 reps
7
Tricep Kickback
3
8 reps
8
One Arm Lateral Raise (Cable)
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
12 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Chest Fly (Cable)
3
8 reps
4
Arnold Press
3
8 reps
5
Overhead Tricep Extension (Cable)
3
5 reps
6
Tricep Rope Push Down (Cable)
3
10 reps
7
Tricep Kickback
3
8 reps
8
One Arm Lateral Raise (Cable)
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
12 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Chest Fly (Cable)
3
8 reps
4
Arnold Press
3
8 reps
5
Overhead Tricep Extension (Cable)
3
5 reps
6
Tricep Rope Push Down (Cable)
3
10 reps
7
Tricep Kickback
3
8 reps
8
One Arm Lateral Raise (Cable)
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
12 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Chest Fly (Cable)
3
8 reps
4
Arnold Press
3
8 reps
5
Overhead Tricep Extension (Cable)
3
5 reps
6
Tricep Rope Push Down (Cable)
3
10 reps
7
Tricep Kickback
3
8 reps
8
One Arm Lateral Raise (Cable)
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
12 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Chest Fly (Cable)
3
8 reps
4
Arnold Press
3
8 reps
5
Overhead Tricep Extension (Cable)
3
5 reps
6
Tricep Rope Push Down (Cable)
3
10 reps
7
Tricep Kickback
3
8 reps
8
One Arm Lateral Raise (Cable)
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
12 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Chest Fly (Cable)
3
8 reps
4
Arnold Press
3
8 reps
5
Overhead Tricep Extension (Cable)
3
5 reps
6
Tricep Rope Push Down (Cable)
3
10 reps
7
Tricep Kickback
3
8 reps
8
One Arm Lateral Raise (Cable)
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
12 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Chest Fly (Cable)
3
8 reps
4
Arnold Press
3
8 reps
5
Overhead Tricep Extension (Cable)
3
5 reps
6
Tricep Rope Push Down (Cable)
3
10 reps
7
Tricep Kickback
3
8 reps
8
One Arm Lateral Raise (Cable)
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
12 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Chest Fly (Cable)
3
8 reps
4
Arnold Press
3
8 reps
5
Overhead Tricep Extension (Cable)
3
5 reps
6
Tricep Rope Push Down (Cable)
3
10 reps
7
Tricep Kickback
3
8 reps
8
One Arm Lateral Raise (Cable)
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
12 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Chest Fly (Cable)
3
8 reps
4
Arnold Press
3
8 reps
5
Overhead Tricep Extension (Cable)
3
5 reps
6
Tricep Rope Push Down (Cable)
3
10 reps
7
Tricep Kickback
3
8 reps
8
One Arm Lateral Raise (Cable)
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
12 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Chest Fly (Cable)
3
8 reps
4
Arnold Press
3
8 reps
5
Overhead Tricep Extension (Cable)
3
5 reps
6
Tricep Rope Push Down (Cable)
3
10 reps
7
Tricep Kickback
3
8 reps
8
One Arm Lateral Raise (Cable)
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
12 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Chest Fly (Cable)
3
8 reps
4
Arnold Press
3
8 reps
5
Overhead Tricep Extension (Cable)
3
5 reps
6
Tricep Rope Push Down (Cable)
3
10 reps
7
Tricep Kickback
3
8 reps
8
One Arm Lateral Raise (Cable)
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
12 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Chest Fly (Cable)
3
8 reps
4
Arnold Press
3
8 reps
5
Overhead Tricep Extension (Cable)
3
5 reps
6
Tricep Rope Push Down (Cable)
3
10 reps
7
Tricep Kickback
3
8 reps
8
One Arm Lateral Raise (Cable)
3
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
5 reps
10 reps
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
3
Leg Extension
3
12 reps
4
Lying Leg Curl
3
8 reps
5
Standing Calf Raise
3
12 reps
6
Side Crunch (Cable)
3
15 reps
7
Seated Cable Crunch
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
5 reps
10 reps
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
3
Leg Extension
3
12 reps
4
Lying Leg Curl
3
8 reps
5
Standing Calf Raise
3
12 reps
6
Side Crunch (Cable)
3
15 reps
7
Seated Cable Crunch
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
5 reps
10 reps
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
3
Leg Extension
3
12 reps
4
Lying Leg Curl
3
8 reps
5
Standing Calf Raise
3
12 reps
6
Side Crunch (Cable)
3
15 reps
7
Seated Cable Crunch
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
5 reps
10 reps
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
3
Leg Extension
3
12 reps
4
Lying Leg Curl
3
8 reps
5
Standing Calf Raise
3
12 reps
6
Side Crunch (Cable)
3
15 reps
7
Seated Cable Crunch
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
5 reps
10 reps
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
3
Leg Extension
3
12 reps
4
Lying Leg Curl
3
8 reps
5
Standing Calf Raise
3
12 reps
6
Side Crunch (Cable)
3
15 reps
7
Seated Cable Crunch
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
5 reps
10 reps
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
3
Leg Extension
3
12 reps
4
Lying Leg Curl
3
8 reps
5
Standing Calf Raise
3
12 reps
6
Side Crunch (Cable)
3
15 reps
7
Seated Cable Crunch
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
5 reps
10 reps
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
3
Leg Extension
3
12 reps
4
Lying Leg Curl
3
8 reps
5
Standing Calf Raise
3
12 reps
6
Side Crunch (Cable)
3
15 reps
7
Seated Cable Crunch
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
5 reps
10 reps
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
3
Leg Extension
3
12 reps
4
Lying Leg Curl
3
8 reps
5
Standing Calf Raise
3
12 reps
6
Side Crunch (Cable)
3
15 reps
7
Seated Cable Crunch
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
5 reps
10 reps
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
3
Leg Extension
3
12 reps
4
Lying Leg Curl
3
8 reps
5
Standing Calf Raise
3
12 reps
6
Side Crunch (Cable)
3
15 reps
7
Seated Cable Crunch
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
5 reps
10 reps
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
3
Leg Extension
3
12 reps
4
Lying Leg Curl
3
8 reps
5
Standing Calf Raise
3
12 reps
6
Side Crunch (Cable)
3
15 reps
7
Seated Cable Crunch
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
5 reps
10 reps
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
3
Leg Extension
3
12 reps
4
Lying Leg Curl
3
8 reps
5
Standing Calf Raise
3
12 reps
6
Side Crunch (Cable)
3
15 reps
7
Seated Cable Crunch
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
5 reps
10 reps
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
3
Leg Extension
3
12 reps
4
Lying Leg Curl
3
8 reps
5
Standing Calf Raise
3
12 reps
6
Side Crunch (Cable)
3
15 reps
7
Seated Cable Crunch
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
2
Lat Pulldown (Close Grip)
3
10 reps
3
Seated Row (Cable)
3
12 reps
4
Rear Delt Fly (Cable)
3
8 reps
5
Face Away Cable Curl
3
8 reps
6
Concentration Curl
3
8 reps
7
Hammer Curl
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
2
Lat Pulldown (Close Grip)
3
10 reps
3
Seated Row (Cable)
3
12 reps
4
Rear Delt Fly (Cable)
3
8 reps
5
Face Away Cable Curl
3
8 reps
6
Concentration Curl
3
8 reps
7
Hammer Curl
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
2
Lat Pulldown (Close Grip)
3
10 reps
3
Seated Row (Cable)
3
12 reps
4
Rear Delt Fly (Cable)
3
8 reps
5
Face Away Cable Curl
3
8 reps
6
Concentration Curl
3
8 reps
7
Hammer Curl
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
2
Lat Pulldown (Close Grip)
3
10 reps
3
Seated Row (Cable)
3
12 reps
4
Rear Delt Fly (Cable)
3
8 reps
5
Face Away Cable Curl
3
8 reps
6
Concentration Curl
3
8 reps
7
Hammer Curl
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
2
Lat Pulldown (Close Grip)
3
10 reps
3
Seated Row (Cable)
3
12 reps
4
Rear Delt Fly (Cable)
3
8 reps
5
Face Away Cable Curl
3
8 reps
6
Concentration Curl
3
8 reps
7
Hammer Curl
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
2
Lat Pulldown (Close Grip)
3
10 reps
3
Seated Row (Cable)
3
12 reps
4
Rear Delt Fly (Cable)
3
8 reps
5
Face Away Cable Curl
3
8 reps
6
Concentration Curl
3
8 reps
7
Hammer Curl
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
2
Lat Pulldown (Close Grip)
3
10 reps
3
Seated Row (Cable)
3
12 reps
4
Rear Delt Fly (Cable)
3
8 reps
5
Face Away Cable Curl
3
8 reps
6
Concentration Curl
3
8 reps
7
Hammer Curl
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
2
Lat Pulldown (Close Grip)
3
10 reps
3
Seated Row (Cable)
3
12 reps
4
Rear Delt Fly (Cable)
3
8 reps
5
Face Away Cable Curl
3
8 reps
6
Concentration Curl
3
8 reps
7
Hammer Curl
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
2
Lat Pulldown (Close Grip)
3
10 reps
3
Seated Row (Cable)
3
12 reps
4
Rear Delt Fly (Cable)
3
8 reps
5
Face Away Cable Curl
3
8 reps
6
Concentration Curl
3
8 reps
7
Hammer Curl
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
2
Lat Pulldown (Close Grip)
3
10 reps
3
Seated Row (Cable)
3
12 reps
4
Rear Delt Fly (Cable)
3
8 reps
5
Face Away Cable Curl
3
8 reps
6
Concentration Curl
3
8 reps
7
Hammer Curl
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
2
Lat Pulldown (Close Grip)
3
10 reps
3
Seated Row (Cable)
3
12 reps
4
Rear Delt Fly (Cable)
3
8 reps
5
Face Away Cable Curl
3
8 reps
6
Concentration Curl
3
8 reps
7
Hammer Curl
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
2
Lat Pulldown (Close Grip)
3
10 reps
3
Seated Row (Cable)
3
12 reps
4
Rear Delt Fly (Cable)
3
8 reps
5
Face Away Cable Curl
3
8 reps
6
Concentration Curl
3
8 reps
7
Hammer Curl
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
2
behind body cable lateral raise
4
10 reps
3
Lateral Raise (Cable)
3
10 reps
4
Bench Press (Dumbbell)
3
10 reps
5
Incline Bench Press (Barbell)
3
10 reps
6
Chest Fly (Cable)
3
12 reps
7
Overhead Tricep Extension (Cable)
3
6 reps
8
Tricep Pushdown (Cable)
3
8 reps
9
Tricep Kickback
3
8 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
2
behind body cable lateral raise
4
10 reps
3
Lateral Raise (Cable)
3
10 reps
4
Bench Press (Dumbbell)
3
10 reps
5
Incline Bench Press (Barbell)
3
10 reps
6
Chest Fly (Cable)
3
12 reps
7
Overhead Tricep Extension (Cable)
3
6 reps
8
Tricep Pushdown (Cable)
3
8 reps
9
Tricep Kickback
3
8 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
2
behind body cable lateral raise
4
10 reps
3
Lateral Raise (Cable)
3
10 reps
4
Bench Press (Dumbbell)
3
10 reps
5
Incline Bench Press (Barbell)
3
10 reps
6
Chest Fly (Cable)
3
12 reps
7
Overhead Tricep Extension (Cable)
3
6 reps
8
Tricep Pushdown (Cable)
3
8 reps
9
Tricep Kickback
3
8 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
2
behind body cable lateral raise
4
10 reps
3
Lateral Raise (Cable)
3
10 reps
4
Bench Press (Dumbbell)
3
10 reps
5
Incline Bench Press (Barbell)
3
10 reps
6
Chest Fly (Cable)
3
12 reps
7
Overhead Tricep Extension (Cable)
3
6 reps
8
Tricep Pushdown (Cable)
3
8 reps
9
Tricep Kickback
3
8 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
2
behind body cable lateral raise
4
10 reps
3
Lateral Raise (Cable)
3
10 reps
4
Bench Press (Dumbbell)
3
10 reps
5
Incline Bench Press (Barbell)
3
10 reps
6
Chest Fly (Cable)
3
12 reps
7
Overhead Tricep Extension (Cable)
3
6 reps
8
Tricep Pushdown (Cable)
3
8 reps
9
Tricep Kickback
3
8 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
2
behind body cable lateral raise
4
10 reps
3
Lateral Raise (Cable)
3
10 reps
4
Bench Press (Dumbbell)
3
10 reps
5
Incline Bench Press (Barbell)
3
10 reps
6
Chest Fly (Cable)
3
12 reps
7
Overhead Tricep Extension (Cable)
3
6 reps
8
Tricep Pushdown (Cable)
3
8 reps
9
Tricep Kickback
3
8 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
2
behind body cable lateral raise
4
10 reps
3
Lateral Raise (Cable)
3
10 reps
4
Bench Press (Dumbbell)
3
10 reps
5
Incline Bench Press (Barbell)
3
10 reps
6
Chest Fly (Cable)
3
12 reps
7
Overhead Tricep Extension (Cable)
3
6 reps
8
Tricep Pushdown (Cable)
3
8 reps
9
Tricep Kickback
3
8 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
2
behind body cable lateral raise
4
10 reps
3
Lateral Raise (Cable)
3
10 reps
4
Bench Press (Dumbbell)
3
10 reps
5
Incline Bench Press (Barbell)
3
10 reps
6
Chest Fly (Cable)
3
12 reps
7
Overhead Tricep Extension (Cable)
3
6 reps
8
Tricep Pushdown (Cable)
3
8 reps
9
Tricep Kickback
3
8 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
2
behind body cable lateral raise
4
10 reps
3
Lateral Raise (Cable)
3
10 reps
4
Bench Press (Dumbbell)
3
10 reps
5
Incline Bench Press (Barbell)
3
10 reps
6
Chest Fly (Cable)
3
12 reps
7
Overhead Tricep Extension (Cable)
3
6 reps
8
Tricep Pushdown (Cable)
3
8 reps
9
Tricep Kickback
3
8 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
2
behind body cable lateral raise
4
10 reps
3
Lateral Raise (Cable)
3
10 reps
4
Bench Press (Dumbbell)
3
10 reps
5
Incline Bench Press (Barbell)
3
10 reps
6
Chest Fly (Cable)
3
12 reps
7
Overhead Tricep Extension (Cable)
3
6 reps
8
Tricep Pushdown (Cable)
3
8 reps
9
Tricep Kickback
3
8 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
2
behind body cable lateral raise
4
10 reps
3
Lateral Raise (Cable)
3
10 reps
4
Bench Press (Dumbbell)
3
10 reps
5
Incline Bench Press (Barbell)
3
10 reps
6
Chest Fly (Cable)
3
12 reps
7
Overhead Tricep Extension (Cable)
3
6 reps
8
Tricep Pushdown (Cable)
3
8 reps
9
Tricep Kickback
3
8 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
2
behind body cable lateral raise
4
10 reps
3
Lateral Raise (Cable)
3
10 reps
4
Bench Press (Dumbbell)
3
10 reps
5
Incline Bench Press (Barbell)
3
10 reps
6
Chest Fly (Cable)
3
12 reps
7
Overhead Tricep Extension (Cable)
3
6 reps
8
Tricep Pushdown (Cable)
3
8 reps
9
Tricep Kickback
3
8 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8 reps
2
Good Morning
3
8 reps
3
Lying Leg Curl
3
15 reps
4
Leg Press (45 Degrees)
3
12 reps
5
Glute Kickback
3
12 reps
6
Standing Calf Raise
3
15 reps
7
Seated Cable Crunch
3
15 reps
8
Side Crunch (Cable)
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8 reps
2
Good Morning
3
8 reps
3
Lying Leg Curl
3
15 reps
4
Leg Press (45 Degrees)
3
12 reps
5
Glute Kickback
3
12 reps
6
Standing Calf Raise
3
15 reps
7
Seated Cable Crunch
3
15 reps
8
Side Crunch (Cable)
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8 reps
2
Good Morning
3
8 reps
3
Lying Leg Curl
3
15 reps
4
Leg Press (45 Degrees)
3
12 reps
5
Glute Kickback
3
12 reps
6
Standing Calf Raise
3
15 reps
7
Seated Cable Crunch
3
15 reps
8
Side Crunch (Cable)
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8 reps
2
Good Morning
3
8 reps
3
Lying Leg Curl
3
15 reps
4
Leg Press (45 Degrees)
3
12 reps
5
Glute Kickback
3
12 reps
6
Standing Calf Raise
3
15 reps
7
Seated Cable Crunch
3
15 reps
8
Side Crunch (Cable)
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8 reps
2
Good Morning
3
8 reps
3
Lying Leg Curl
3
15 reps
4
Leg Press (45 Degrees)
3
12 reps
5
Glute Kickback
3
12 reps
6
Standing Calf Raise
3
15 reps
7
Seated Cable Crunch
3
15 reps
8
Side Crunch (Cable)
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8 reps
2
Good Morning
3
8 reps
3
Lying Leg Curl
3
15 reps
4
Leg Press (45 Degrees)
3
12 reps
5
Glute Kickback
3
12 reps
6
Standing Calf Raise
3
15 reps
7
Seated Cable Crunch
3
15 reps
8
Side Crunch (Cable)
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8 reps
2
Good Morning
3
8 reps
3
Lying Leg Curl
3
15 reps
4
Leg Press (45 Degrees)
3
12 reps
5
Glute Kickback
3
12 reps
6
Standing Calf Raise
3
15 reps
7
Seated Cable Crunch
3
15 reps
8
Side Crunch (Cable)
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8 reps
2
Good Morning
3
8 reps
3
Lying Leg Curl
3
15 reps
4
Leg Press (45 Degrees)
3
12 reps
5
Glute Kickback
3
12 reps
6
Standing Calf Raise
3
15 reps
7
Seated Cable Crunch
3
15 reps
8
Side Crunch (Cable)
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8 reps
2
Good Morning
3
8 reps
3
Lying Leg Curl
3
15 reps
4
Leg Press (45 Degrees)
3
12 reps
5
Glute Kickback
3
12 reps
6
Standing Calf Raise
3
15 reps
7
Seated Cable Crunch
3
15 reps
8
Side Crunch (Cable)
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8 reps
2
Good Morning
3
8 reps
3
Lying Leg Curl
3
15 reps
4
Leg Press (45 Degrees)
3
12 reps
5
Glute Kickback
3
12 reps
6
Standing Calf Raise
3
15 reps
7
Seated Cable Crunch
3
15 reps
8
Side Crunch (Cable)
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8 reps
2
Good Morning
3
8 reps
3
Lying Leg Curl
3
15 reps
4
Leg Press (45 Degrees)
3
12 reps
5
Glute Kickback
3
12 reps
6
Standing Calf Raise
3
15 reps
7
Seated Cable Crunch
3
15 reps
8
Side Crunch (Cable)
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8 reps
2
Good Morning
3
8 reps
3
Lying Leg Curl
3
15 reps
4
Leg Press (45 Degrees)
3
12 reps
5
Glute Kickback
3
12 reps
6
Standing Calf Raise
3
15 reps
7
Seated Cable Crunch
3
15 reps
8
Side Crunch (Cable)
3
10 reps
Week 1
1 / 12 Weeks
Day 1
1
Bent Over Row (Barbell)3 Sets
8 Reps
2
Seated Row (Cable)3 Sets
8 Reps
3
Lat Pulldown (Close Grip)3 Sets
10 Reps
4
Rear Delt Fly (Cable)3 Sets
8 Reps
5
Incline Curl (Dumbbell)3 Sets
8 Reps
6
Bicep Curl (Barbell)3 Sets
8 Reps
7
Hammer Curl3 Sets
10 Reps
Day 4
1
Barbell Row3 Sets
10 Reps
2
Lat Pulldown (Close Grip)3 Sets
10 Reps
3
Seated Row (Cable)3 Sets
12 Reps
4
Rear Delt Fly (Cable)3 Sets
8 Reps
5
Face Away Cable Curl3 Sets
8 Reps
6
Concentration Curl3 Sets
8 Reps
7
Hammer Curl3 Sets
10 Reps
Day 2
1
Bench Press (Barbell)2 Sets
1 Set
5 Reps
12 Reps
2
Incline Bench Press (Barbell)3 Sets
10 Reps
3
Chest Fly (Cable)3 Sets
8 Reps
4
Arnold Press3 Sets
8 Reps
5
Overhead Tricep Extension (Cable)3 Sets
5 Reps
6
Tricep Rope Push Down (Cable)3 Sets
10 Reps
7
Tricep Kickback3 Sets
8 Reps
8
One Arm Lateral Raise (Cable)3 Sets
8 Reps
Day 5
1
Seated Shoulder Press (Dumbbell)3 Sets
6 Reps
2
behind body cable lateral raise4 Sets
10 Reps
3
Lateral Raise (Cable)3 Sets
10 Reps
4
Bench Press (Dumbbell)3 Sets
10 Reps
5
Incline Bench Press (Barbell)3 Sets
10 Reps
6
Chest Fly (Cable)3 Sets
12 Reps
7
Overhead Tricep Extension (Cable)3 Sets
6 Reps
8
Tricep Pushdown (Cable)3 Sets
8 Reps
9
Tricep Kickback3 Sets
8 Reps
Day 6
1
Hip Thrust (Machine)3 Sets
8 Reps
2
Good Morning3 Sets
8 Reps
3
Lying Leg Curl3 Sets
15 Reps
4
Leg Press (45 Degrees)3 Sets
12 Reps
5
Glute Kickback3 Sets
12 Reps
6
Standing Calf Raise3 Sets
15 Reps
7
Seated Cable Crunch3 Sets
15 Reps
8
Side Crunch (Cable)3 Sets
10 Reps
Day 3
1
Hack Squat2 Sets
1 Set
5 Reps
10 Reps
2
Bulgarian Split Squat (Dumbbell)3 Sets
12 Reps
3
Leg Extension3 Sets
12 Reps
4
Lying Leg Curl3 Sets
8 Reps
5
Standing Calf Raise3 Sets
12 Reps
6
Side Crunch (Cable)3 Sets
15 Reps
7
Seated Cable Crunch3 Sets
10 Reps