Program Description
Gains Everywhere
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedAug 10, 2024 04:25
- Last EditedSep 10, 2024 07:37
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 (Barbell)
2
6-8 reps
-
2
Chest Fly (Dumbbell)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
4
AD Press
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (EZ Bar)
3
8-12 reps
-
8
Wrist Curls
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Chest Fly (Dumbbell)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
4
AD Press
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (EZ Bar)
3
8-12 reps
-
8
Wrist Curls
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Chest Fly (Dumbbell)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
4
AD Press
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (EZ Bar)
3
8-12 reps
-
8
Wrist Curls
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Chest Fly (Dumbbell)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
4
AD Press
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (EZ Bar)
3
8-12 reps
-
8
Wrist Curls
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Chest Fly (Dumbbell)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
4
AD Press
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (EZ Bar)
3
8-12 reps
-
8
Wrist Curls
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Chest Fly (Dumbbell)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
4
AD Press
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (EZ Bar)
3
8-12 reps
-
8
Wrist Curls
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Chest Fly (Dumbbell)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
4
AD Press
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (EZ Bar)
3
8-12 reps
-
8
Wrist Curls
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Chest Fly (Dumbbell)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
4
AD Press
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (EZ Bar)
3
8-12 reps
-
8
Wrist Curls
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Chest Fly (Dumbbell)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
4
AD Press
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (EZ Bar)
3
8-12 reps
-
8
Wrist Curls
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Chest Fly (Dumbbell)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
4
AD Press
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (EZ Bar)
3
8-12 reps
-
8
Wrist Curls
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Chest Fly (Dumbbell)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
4
AD Press
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (EZ Bar)
3
8-12 reps
-
8
Wrist Curls
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Chest Fly (Dumbbell)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
4
AD Press
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (EZ Bar)
3
8-12 reps
-
8
Wrist Curls
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
-
2
Sissy Squat Weighted
2
8-12 reps
-
3
Good Morning
2
6-8 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Ring Ab Rollout
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
-
2
Sissy Squat Weighted
2
8-12 reps
-
3
Good Morning
2
6-8 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Ring Ab Rollout
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
-
2
Sissy Squat Weighted
2
8-12 reps
-
3
Good Morning
2
6-8 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Ring Ab Rollout
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
-
2
Sissy Squat Weighted
2
8-12 reps
-
3
Good Morning
2
6-8 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Ring Ab Rollout
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
-
2
Sissy Squat Weighted
2
8-12 reps
-
3
Good Morning
2
6-8 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Ring Ab Rollout
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
-
2
Sissy Squat Weighted
2
8-12 reps
-
3
Good Morning
2
6-8 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Ring Ab Rollout
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
-
2
Sissy Squat Weighted
2
8-12 reps
-
3
Good Morning
2
6-8 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Ring Ab Rollout
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
-
2
Sissy Squat Weighted
2
8-12 reps
-
3
Good Morning
2
6-8 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Ring Ab Rollout
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
-
2
Sissy Squat Weighted
2
8-12 reps
-
3
Good Morning
2
6-8 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Ring Ab Rollout
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
-
2
Sissy Squat Weighted
2
8-12 reps
-
3
Good Morning
2
6-8 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Ring Ab Rollout
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
-
2
Sissy Squat Weighted
2
8-12 reps
-
3
Good Morning
2
6-8 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Ring Ab Rollout
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
-
2
Sissy Squat Weighted
2
8-12 reps
-
3
Good Morning
2
6-8 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Ring Ab Rollout
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Behind The Neck Press
2
7-10 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
7-10 reps
-
8
Wrist Curls
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Behind The Neck Press
2
7-10 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
7-10 reps
-
8
Wrist Curls
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Behind The Neck Press
2
7-10 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
7-10 reps
-
8
Wrist Curls
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Behind The Neck Press
2
7-10 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
7-10 reps
-
8
Wrist Curls
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Behind The Neck Press
2
7-10 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
7-10 reps
-
8
Wrist Curls
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Behind The Neck Press
2
7-10 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
7-10 reps
-
8
Wrist Curls
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Behind The Neck Press
2
7-10 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
7-10 reps
-
8
Wrist Curls
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Behind The Neck Press
2
7-10 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
7-10 reps
-
8
Wrist Curls
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Behind The Neck Press
2
7-10 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
7-10 reps
-
8
Wrist Curls
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Behind The Neck Press
2
7-10 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
7-10 reps
-
8
Wrist Curls
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Behind The Neck Press
2
7-10 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
7-10 reps
-
8
Wrist Curls
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Behind The Neck Press
2
7-10 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
7-10 reps
-
8
Wrist Curls
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
7-10 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Leg Curl
2
8-12 reps
-
4
Lying Cable Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Hanging Leg Raise
3
8-12 reps
-
8
Lateral Raise (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
7-10 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Leg Curl
2
8-12 reps
-
4
Lying Cable Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Hanging Leg Raise
3
8-12 reps
-
8
Lateral Raise (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
7-10 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Leg Curl
2
8-12 reps
-
4
Lying Cable Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Hanging Leg Raise
3
8-12 reps
-
8
Lateral Raise (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
7-10 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Leg Curl
2
8-12 reps
-
4
Lying Cable Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Hanging Leg Raise
3
8-12 reps
-
8
Lateral Raise (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
7-10 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Leg Curl
2
8-12 reps
-
4
Lying Cable Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Hanging Leg Raise
3
8-12 reps
-
8
Lateral Raise (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
7-10 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Leg Curl
2
8-12 reps
-
4
Lying Cable Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Hanging Leg Raise
3
8-12 reps
-
8
Lateral Raise (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
7-10 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Leg Curl
2
8-12 reps
-
4
Lying Cable Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Hanging Leg Raise
3
8-12 reps
-
8
Lateral Raise (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
7-10 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Leg Curl
2
8-12 reps
-
4
Lying Cable Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Hanging Leg Raise
3
8-12 reps
-
8
Lateral Raise (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
7-10 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Leg Curl
2
8-12 reps
-
4
Lying Cable Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Hanging Leg Raise
3
8-12 reps
-
8
Lateral Raise (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
7-10 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Leg Curl
2
8-12 reps
-
4
Lying Cable Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Hanging Leg Raise
3
8-12 reps
-
8
Lateral Raise (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
7-10 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Leg Curl
2
8-12 reps
-
4
Lying Cable Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Hanging Leg Raise
3
8-12 reps
-
8
Lateral Raise (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
7-10 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Leg Curl
2
8-12 reps
-
4
Lying Cable Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Hanging Leg Raise
3
8-12 reps
-
8
Lateral Raise (Cable)
2
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)2 Sets
6-8 Reps
-
2
Chest Fly (Dumbbell)2 Sets
6-8 Reps
-
3
Pull-Up (Neutral Grip, Weighted)3 Sets
8-12 Reps
-
4
AD Press3 Sets
8-12 Reps
-
5
Preacher Curl (Dumbbell)2 Sets
6-8 Reps
-
6
Incline Curl (Dumbbell)2 Sets
6-8 Reps
-
7
Overhead Extension (EZ Bar)3 Sets
8-12 Reps
-
8
Wrist Curls3 Sets
10-20 Reps
-
Day 2
1
High Bar Squat (Barbell)2 Sets
5-8 Reps
-
2
Sissy Squat Weighted2 Sets
8-12 Reps
-
3
Good Morning2 Sets
6-8 Reps
-
4
Single Arm Row (Dumbbell)2 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)2 Sets
8-12 Reps
-
6
Standing Calf Raise3 Sets
10-15 Reps
-
7
Ring Ab Rollout3 Sets
8-12 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)3 Sets
7-10 Reps
-
2
Lat Pulldown (Neutral Grip)3 Sets
8-12 Reps
-
3
Behind The Neck Press2 Sets
7-10 Reps
-
4
Rear Delt Fly (Dumbbell)2 Sets
8-12 Reps
-
5
Bicep Curl (EZ Bar)3 Sets
8-12 Reps
-
6
JM Press2 Sets
8-12 Reps
-
7
Overhead Tricep Extension (Cable)2 Sets
7-10 Reps
-
8
Wrist Curls3 Sets
10-20 Reps
-
Day 4
1
Walking Lunge (Dumbbell)2 Sets
7-10 Reps
-
2
Romanian Deadlift (Barbell)2 Sets
8-12 Reps
-
3
Leg Curl2 Sets
8-12 Reps
-
4
Lying Cable Row2 Sets
8-12 Reps
-
5
Power Shrug2 Sets
8-12 Reps
-
6
Standing Calf Raise3 Sets
10-15 Reps
-
7
Hanging Leg Raise3 Sets
8-12 Reps
-
8
Lateral Raise (Cable)2 Sets
8-12 Reps
-