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 EditedJun 18, 2025 12:34

Summary
Unleash your strength with the Buff Bunny Workout Routine, a comprehensive 12-week program designed for serious lifters. With six training days each week, you'll tackle targeted pull days focusing on upper back and arm development through a variety of barbell, cable, and dumbbell exercises. This routine not only builds muscle but also enhances your overall strength and endurance. Get ready to push your limits and achieve the physique you’ve always wanted!
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
-