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Movi3 Star 5.0⭐️💫✨
by Breimo 22|5
275 athletes joined
4.9
(7 ratings)
Program Description
Effortless 3 Day Split (4th optional) Divided into Chest, Arms & light Shoulders. Legs and traps. Shoulders, Back and light Arms BE WARNED, IMENSE STRENGHT & MUSCLE GAINS ARE TO BE MADE IF ONE DECIDED TO COMMIT AND FOLLOW THIS PROGRAM TO THE TEE. THIS IS THE CLOSEST YOU WILL GET TO AN IN REAL LIFE FITNESS CHEAT CODE assuming you lifting to failure and really giving it your all 💯 and proper nutrition are in order .82g protein xper lb body weight | 400 kcal +\- depends if you are cutting or bulking. Work’s amazingy for recomp as well! This is hands down the best program I’ve tried throughout my 7 years of lifting. You have no idea how fu. It is to walk in the gym feeling strong, confident, crushing PR’s every workout, gaining more muscle, strength and getting leaner. If you read all the way down I have a gift for you! Send me an DM on x @UBreimo1 or @Ulrikmb on Instagram for 8 weeks free coaching, I’m Includes custom workouts for you needs and liking, custom diet (best part about my program imo), 3 different workout programs, Master Shred, Full body weight workouts, ZERO2HERO and much much more !! Plus I’m going to throw in some motivational quotes and kind words for you so you won’t quit halfway through.. JUST KIDDING we all should know by now that motivation only gets you through the easy part. MOTIVATION FADES AWAY, DICIPLINE AND SYSTEMS LAST FOR EVER! I’m going to be your man in the corner! The coach who got your back, who fights for you, and truly want’s to see you hit your goals and become the best version of yourself. Again that’s @Ubreimo1 on x and @ulrikmb on I
Program Overview
Level
Intermediate
Goal
Muscle & Sculpting, Athletics, Powerbuilding, Bodybuilding
Equipment
Dumbbell Only
Program Length
12 weeks
Time Per Workout
50 minutes
Created
Dec 18, 2023 09:04
Last Edited
Jun 18, 2024 06:57
down_app
Week 1
1 / 12 Weeks
Day 2
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@6.5
@7.5
@8.5
@9.5
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8.5
@9
@9.5
3
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@9.5
4
Seated Calf Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8.5
@9
@9.5
5
Shrug (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6.5
@8
@9.5
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
6-8 Reps
8-10 Reps
@9
@9.5
2
Bench Press (Barbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
@9
@9.5
3
Incline Curl (Dumbbell)
1 Set
2 Sets
4-6 Reps
6-8 Reps
@9
@9.5
4
Skull Crusher
1 Set
2 Sets
6-8 Reps
8-10 Reps
@9
@9.5
5
Face Pull
1 Set
1 Set
2 Sets
12-15 Reps
4-6 Reps
4-6 Reps
@9
@9
@9.5
Day 3
1
Military Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@9.5
@9.5
@10
2
Pull-Up (Weighted)
1 Set
1 Set
5 Reps
6 Reps
@9
@9.5
3
Push Up
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@9.5
4
Hammer Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
4-6 Reps
4-6 Reps
4-6 Reps
@9
@9
@9.5
@10
Day 4
1
Hanging Leg Raise
1 Set
2 Sets
6-15 Reps
6-15 Reps
@8.5
@9
2
Knee Raise (Captain's Chair)
1 Set
1 Set
10-20 Reps
10-20 Reps
@8.5
@9
3
Ab Wheel
1 Set
1 Set
6-12 Reps
6-12 Reps
@8.5
@9
4
Back Bridge/ Head Stand
2 Sets
30-60 secs
@8.5
5
Stretching
2 Sets
1.5-3 mins
@8
6
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@7
@8.5
@9.5
7
Wrist Curls
1 Set
1 Set
2 Sets
12-15 Reps
4-6 Reps
4-6 Reps
@7
@8
@8.5
8
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
2 Sets
12-15 Reps
4-6 Reps
4-6 Reps
@7
@8
@8.5
9
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
21 Reps
21 Reps
@8
@8.5
10
Neck Curls
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@6
@6.5
@7
@7.5
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
6-8 Reps
8-10 Reps
@9
@9.5
2
Bench Press (Barbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
@9
@9.5
3
Incline Curl (Dumbbell)
1 Set
2 Sets
4-6 Reps
6-8 Reps
@9
@9.5
4
Skull Crusher
1 Set
2 Sets
6-8 Reps
8-10 Reps
@9
@9.5
5
Face Pull
1 Set
1 Set
2 Sets
12-15 Reps
4-6 Reps
4-6 Reps
@9
@9
@9.5
Day 2
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@6.5
@7.5
@8.5
@9.5
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8.5
@9
@9.5
3
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@9.5
4
Seated Calf Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8.5
@9
@9.5
5
Shrug (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6.5
@8
@9.5
Day 3
1
Military Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@9.5
@9.5
@10
2
Pull-Up (Weighted)
1 Set
1 Set
5 Reps
6 Reps
@9
@9.5
3
Push Up
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@9.5
4
Hammer Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
4-6 Reps
4-6 Reps
4-6 Reps
@9
@9
@9.5
@10
Day 4
1
Hanging Leg Raise
1 Set
2 Sets
6-15 Reps
6-15 Reps
@8.5
@9
2
Knee Raise (Captain's Chair)
1 Set
1 Set
10-20 Reps
10-20 Reps
@8.5
@9
3
Ab Wheel
1 Set
1 Set
6-12 Reps
6-12 Reps
@8.5
@9
4
Back Bridge/ Head Stand
2 Sets
30-60 secs
@8.5
5
Stretching
2 Sets
1.5-3 mins
@8
6
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@7
@8.5
@9.5
7
Wrist Curls
1 Set
1 Set
2 Sets
12-15 Reps
4-6 Reps
4-6 Reps
@7
@8
@8.5
8
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
2 Sets
12-15 Reps
4-6 Reps
4-6 Reps
@7
@8
@8.5
9
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
21 Reps
21 Reps
@8
@8.5
10
Neck Curls
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@6
@6.5
@7
@7.5
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
6-8 Reps
8-10 Reps
@9
@9.5
2
Bench Press (Barbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
@9
@9.5
3
Incline Curl (Dumbbell)
1 Set
2 Sets
4-6 Reps
6-8 Reps
@9
@9.5
4
Skull Crusher
1 Set
2 Sets
6-8 Reps
8-10 Reps
@9
@9.5
5
Face Pull
1 Set
1 Set
2 Sets
12-15 Reps
4-6 Reps
4-6 Reps
@9
@9
@9.5
Day 2
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@6.5
@7.5
@8.5
@9.5
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8.5
@9
@9.5
3
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@9.5
4
Seated Calf Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8.5
@9
@9.5
5
Shrug (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6.5
@8
@9.5
Day 3
1
Military Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@9.5
@9.5
@10
2
Pull-Up (Weighted)
1 Set
1 Set
5 Reps
6 Reps
@9
@9.5
3
Push Up
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@9.5
4
Hammer Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
4-6 Reps
4-6 Reps
4-6 Reps
@9
@9
@9.5
@10
Day 4
1
Hanging Leg Raise
1 Set
2 Sets
6-15 Reps
6-15 Reps
@8.5
@9
2
Knee Raise (Captain's Chair)
1 Set
1 Set
10-20 Reps
10-20 Reps
@8.5
@9
3
Ab Wheel
1 Set
1 Set
6-12 Reps
6-12 Reps
@8.5
@9
4
Back Bridge/ Head Stand
2 Sets
30-60 secs
@8.5
5
Stretching
2 Sets
1.5-3 mins
@8
6
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@7
@8.5
@9.5
7
Wrist Curls
1 Set
1 Set
2 Sets
12-15 Reps
4-6 Reps
4-6 Reps
@7
@8
@8.5
8
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
2 Sets
12-15 Reps
4-6 Reps
4-6 Reps
@7
@8
@8.5
9
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
21 Reps
21 Reps
@8
@8.5
10
Neck Curls
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@6
@6.5
@7
@7.5
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
6-8 Reps
8-10 Reps
@9
@9.5
2
Bench Press (Barbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
@9
@9.5
3
Incline Curl (Dumbbell)
1 Set
2 Sets
4-6 Reps
6-8 Reps
@9
@9.5
4
Skull Crusher
1 Set
2 Sets
6-8 Reps
8-10 Reps
@9
@9.5
5
Face Pull
1 Set
1 Set
2 Sets
12-15 Reps
4-6 Reps
4-6 Reps
@9
@9
@9.5
Day 2
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@6.5
@7.5
@8.5
@9.5
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8.5
@9
@9.5
3
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@9.5
4
Seated Calf Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8.5
@9
@9.5
5
Shrug (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6.5
@8
@9.5
Day 3
1
Military Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@9.5
@9.5
@10
2
Pull-Up (Weighted)
1 Set
1 Set
5 Reps
6 Reps
@9
@9.5
3
Push Up
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@9.5
4
Hammer Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
4-6 Reps
4-6 Reps
4-6 Reps
@9
@9
@9.5
@10
Day 4
1
Hanging Leg Raise
1 Set
2 Sets
6-15 Reps
6-15 Reps
@8.5
@9
2
Knee Raise (Captain's Chair)
1 Set
1 Set
10-20 Reps
10-20 Reps
@8.5
@9
3
Ab Wheel
1 Set
1 Set
6-12 Reps
6-12 Reps
@8.5
@9
4
Back Bridge/ Head Stand
2 Sets
30-60 secs
@8.5
5
Stretching
2 Sets
1.5-3 mins
@8
6
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@7
@8.5
@9.5
7
Wrist Curls
1 Set
1 Set
2 Sets
12-15 Reps
4-6 Reps
4-6 Reps
@7
@8
@8.5
8
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
2 Sets
12-15 Reps
4-6 Reps
4-6 Reps
@7
@8
@8.5
9
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
21 Reps
21 Reps
@8
@8.5
10
Neck Curls
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@6
@6.5
@7
@7.5
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
6-8 Reps
8-10 Reps
@9
@9.5
2
Bench Press (Barbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
@9
@9.5
3
Incline Curl (Dumbbell)
1 Set
2 Sets
4-6 Reps
6-8 Reps
@9
@9.5
4
Skull Crusher
1 Set
2 Sets
6-8 Reps
8-10 Reps
@9
@9.5
5
Face Pull
1 Set
1 Set
2 Sets
12-15 Reps
4-6 Reps
4-6 Reps
@9
@9
@9.5
Day 2
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@6.5
@7.5
@8.5
@9.5
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8.5
@9
@9.5
3
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@9.5
4
Seated Calf Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8.5
@9
@9.5
5
Shrug (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6.5
@8
@9.5
Day 3
1
Military Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@9.5
@9.5
@10
2
Pull-Up (Weighted)
1 Set
1 Set
5 Reps
6 Reps
@9
@9.5
3
Push Up
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@9.5
4
Hammer Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
4-6 Reps
4-6 Reps
4-6 Reps
@9
@9
@9.5
@10
Day 4
No exercises added to this day
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
6-8 Reps
8-10 Reps
@9
@9.5
2
Bench Press (Barbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
@9
@9.5
3
Incline Curl (Dumbbell)
1 Set
2 Sets
4-6 Reps
6-8 Reps
@9
@9.5
4
Skull Crusher
1 Set
2 Sets
6-8 Reps
8-10 Reps
@9
@9.5
5
Face Pull
1 Set
1 Set
2 Sets
12-15 Reps
4-6 Reps
4-6 Reps
@9
@9
@9.5
Day 2
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@6.5
@7.5
@8.5
@9.5
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8.5
@9
@9.5
3
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@9.5
4
Seated Calf Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8.5
@9
@9.5
5
Shrug (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6.5
@8
@9.5
Day 3
1
Military Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@9.5
@9.5
@10
2
Pull-Up (Weighted)
1 Set
1 Set
5 Reps
6 Reps
@9
@9.5
3
Push Up
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@9.5
4
Hammer Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
4-6 Reps
4-6 Reps
4-6 Reps
@9
@9
@9.5
@10
Day 4
1
Hanging Leg Raise
1 Set
2 Sets
6-15 Reps
6-15 Reps
@8.5
@9
2
Knee Raise (Captain's Chair)
1 Set
1 Set
10-20 Reps
10-20 Reps
@8.5
@9
3
Ab Wheel
1 Set
1 Set
6-12 Reps
6-12 Reps
@8.5
@9
4
Back Bridge/ Head Stand
2 Sets
30-60 secs
@8.5
5
Stretching
2 Sets
1.5-3 mins
@8
6
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@7
@8.5
@9.5
7
Wrist Curls
1 Set
1 Set
2 Sets
12-15 Reps
4-6 Reps
4-6 Reps
@7
@8
@8.5
8
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
2 Sets
12-15 Reps
4-6 Reps
4-6 Reps
@7
@8
@8.5
9
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
21 Reps
21 Reps
@8
@8.5
10
Neck Curls
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@6
@6.5
@7
@7.5
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@9
@9.5
@10
2
Dip (Weighted)
1 Set
1 Set
6 Reps
8 Reps
@8.5
@9
3
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
6-8 Reps
@9
@9.5
@10
4
Incline Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
8-10 Reps
@9
@9.5
@10
5
Rear Delt Fly (Dumbbell)
1 Set
3 Sets
12-15 Reps
4-6 Reps
@9.5
@9
Day 2
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@7
@7.5
@8
@9
2
Hamstring Curl
2 Sets
1 Set
4-6 Reps
4-6 Reps
@8
@9
3
Hack Squat
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
4
Seated Calf Raise
3 Sets
12-15 Reps
5
Shrug (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6.5
@7.5
@9
Day 3
1
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
8-10 Reps
@9
@9.5
@10
2
Chin-Up (Weighted)
1 Set
1 Set
5 Reps
6 Reps
@9
@9
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
4
Bicep Curl (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
5
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
4-6 Reps
4-6 Reps
4-6 Reps
@8
@8
@8.5
@9
6
Pendlay Row
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@7
@8
@9
@10
Day 4
1
Hanging Leg Raise
1 Set
2 Sets
6-15 Reps
6-15 Reps
@8.5
@9
2
Knee Raise (Captain's Chair)
1 Set
1 Set
10-20 Reps
10-20 Reps
@8.5
@9
3
Ab Wheel
1 Set
1 Set
6-12 Reps
6-12 Reps
@8.5
@9
4
Back Bridge/ Head Stand
2 Sets
30-60 secs
@8.5
5
Stretching
2 Sets
1.5-3 mins
@8
6
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@7
@8.5
@9.5
7
Wrist Curls
1 Set
1 Set
2 Sets
12-15 Reps
4-6 Reps
4-6 Reps
@7
@8
@8.5
8
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
2 Sets
12-15 Reps
4-6 Reps
4-6 Reps
@7
@8
@8.5
9
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
21 Reps
21 Reps
@8
@8.5
10
Neck Curls
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@6
@6.5
@7
@7.5
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@9
@9.5
@10
2
Dip (Weighted)
1 Set
1 Set
6 Reps
8 Reps
@8.5
@9
3
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
6-8 Reps
@9
@9.5
@10
4
Incline Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
8-10 Reps
@9
@9.5
@10
5
Rear Delt Fly (Dumbbell)
1 Set
3 Sets
12-15 Reps
4-6 Reps
@9.5
@9
Day 2
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@7
@7.5
@8
@9
2
Hamstring Curl
2 Sets
1 Set
4-6 Reps
4-6 Reps
@8
@9
3
Hack Squat
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
4
Seated Calf Raise
3 Sets
12-15 Reps
5
Shrug (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6.5
@7.5
@9
Day 3
1
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
8-10 Reps
@9
@9.5
@10
2
Chin-Up (Weighted)
1 Set
1 Set
5 Reps
6 Reps
@9
@9
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
4
Bicep Curl (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
5
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
4-6 Reps
4-6 Reps
4-6 Reps
@8
@8
@8.5
@9
6
Pendlay Row
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@7
@8
@9
@10
Day 4
1
Hanging Leg Raise
1 Set
2 Sets
6-15 Reps
6-15 Reps
@8.5
@9
2
Knee Raise (Captain's Chair)
1 Set
1 Set
10-20 Reps
10-20 Reps
@8.5
@9
3
Ab Wheel
1 Set
1 Set
6-12 Reps
6-12 Reps
@8.5
@9
4
Back Bridge/ Head Stand
2 Sets
30-60 secs
@8.5
5
Stretching
2 Sets
1.5-3 mins
@8
6
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@7
@8.5
@9.5
7
Wrist Curls
1 Set
1 Set
2 Sets
12-15 Reps
4-6 Reps
4-6 Reps
@7
@8
@8.5
8
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
2 Sets
12-15 Reps
4-6 Reps
4-6 Reps
@7
@8
@8.5
9
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
21 Reps
21 Reps
@8
@8.5
10
Neck Curls
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@6
@6.5
@7
@7.5
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@9
@9.5
@10
2
Dip (Weighted)
1 Set
1 Set
6 Reps
8 Reps
@8.5
@9
3
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
6-8 Reps
@9
@9.5
@10
4
Incline Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
8-10 Reps
@9
@9.5
@10
5
Rear Delt Fly (Dumbbell)
1 Set
3 Sets
12-15 Reps
4-6 Reps
@9.5
@9
Day 2
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@7
@7.5
@8
@9
2
Hamstring Curl
2 Sets
1 Set
4-6 Reps
4-6 Reps
@8
@9
3
Hack Squat
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
4
Seated Calf Raise
3 Sets
12-15 Reps
5
Shrug (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6.5
@7.5
@9
Day 3
1
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
8-10 Reps
@9
@9.5
@10
2
Chin-Up (Weighted)
1 Set
1 Set
5 Reps
6 Reps
@9
@9
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
4
Bicep Curl (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
5
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
4-6 Reps
4-6 Reps
4-6 Reps
@8
@8
@8.5
@9
6
Pendlay Row
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@7
@8
@9
@10
Day 4
1
Hanging Leg Raise
1 Set
2 Sets
6-15 Reps
6-15 Reps
@8.5
@9
2
Knee Raise (Captain's Chair)
1 Set
1 Set
10-20 Reps
10-20 Reps
@8.5
@9
3
Ab Wheel
1 Set
1 Set
6-12 Reps
6-12 Reps
@8.5
@9
4
Back Bridge/ Head Stand
2 Sets
30-60 secs
@8.5
5
Stretching
2 Sets
1.5-3 mins
@8
6
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@7
@8.5
@9.5
7
Wrist Curls
1 Set
1 Set
2 Sets
12-15 Reps
4-6 Reps
4-6 Reps
@7
@8
@8.5
8
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
2 Sets
12-15 Reps
4-6 Reps
4-6 Reps
@7
@8
@8.5
9
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
21 Reps
21 Reps
@8
@8.5
10
Neck Curls
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@6
@6.5
@7
@7.5
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@9
@9.5
@10
2
Dip (Weighted)
1 Set
1 Set
6 Reps
8 Reps
@8.5
@9
3
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
6-8 Reps
@9
@9.5
@10
4
Incline Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
8-10 Reps
@9
@9.5
@10
5
Rear Delt Fly (Dumbbell)
1 Set
3 Sets
12-15 Reps
4-6 Reps
@9.5
@9
Day 2
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@7
@7.5
@8
@9
2
Hamstring Curl
2 Sets
1 Set
4-6 Reps
4-6 Reps
@8
@9
3
Hack Squat
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
4
Seated Calf Raise
3 Sets
12-15 Reps
5
Shrug (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6.5
@7.5
@9
Day 3
1
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
8-10 Reps
@9
@9.5
@10
2
Chin-Up (Weighted)
1 Set
1 Set
5 Reps
6 Reps
@9
@9
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
4
Bicep Curl (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
5
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
4-6 Reps
4-6 Reps
4-6 Reps
@8
@8
@8.5
@9
6
Pendlay Row
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@7
@8
@9
@10
Day 4
1
Hanging Leg Raise
1 Set
2 Sets
6-15 Reps
6-15 Reps
@8.5
@9
2
Knee Raise (Captain's Chair)
1 Set
1 Set
10-20 Reps
10-20 Reps
@8.5
@9
3
Ab Wheel
1 Set
1 Set
6-12 Reps
6-12 Reps
@8.5
@9
4
Back Bridge/ Head Stand
2 Sets
30-60 secs
@8.5
5
Stretching
2 Sets
1.5-3 mins
@8
6
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@7
@8.5
@9.5
7
Wrist Curls
1 Set
1 Set
2 Sets
12-15 Reps
4-6 Reps
4-6 Reps
@7
@8
@8.5
8
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
2 Sets
12-15 Reps
4-6 Reps
4-6 Reps
@7
@8
@8.5
9
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
21 Reps
21 Reps
@8
@8.5
10
Neck Curls
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@6
@6.5
@7
@7.5
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@9
@9.5
@10
2
Dip (Weighted)
1 Set
1 Set
6 Reps
8 Reps
@8.5
@9
3
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
6-8 Reps
@9
@9.5
@10
4
Incline Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
8-10 Reps
@9
@9.5
@10
5
Rear Delt Fly (Dumbbell)
1 Set
3 Sets
12-15 Reps
4-6 Reps
@9.5
@9
Day 2
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@7
@7.5
@8
@9
2
Hamstring Curl
2 Sets
1 Set
4-6 Reps
4-6 Reps
@8
@9
3
Hack Squat
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
4
Seated Calf Raise
3 Sets
12-15 Reps
5
Shrug (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6.5
@7.5
@9
Day 3
1
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
8-10 Reps
@9
@9.5
@10
2
Chin-Up (Weighted)
1 Set
1 Set
5 Reps
6 Reps
@9
@9
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
4
Bicep Curl (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
5
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
4-6 Reps
4-6 Reps
4-6 Reps
@8
@8
@8.5
@9
6
Pendlay Row
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@7
@8
@9
@10
Day 4
1
Hanging Leg Raise
1 Set
2 Sets
6-15 Reps
6-15 Reps
@8.5
@9
2
Knee Raise (Captain's Chair)
1 Set
1 Set
10-20 Reps
10-20 Reps
@8.5
@9
3
Ab Wheel
1 Set
1 Set
6-12 Reps
6-12 Reps
@8.5
@9
4
Back Bridge/ Head Stand
2 Sets
30-60 secs
@8.5
5
Stretching
2 Sets
1.5-3 mins
@8
6
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@7
@8.5
@9.5
7
Wrist Curls
1 Set
1 Set
2 Sets
12-15 Reps
4-6 Reps
4-6 Reps
@7
@8
@8.5
8
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
2 Sets
12-15 Reps
4-6 Reps
4-6 Reps
@7
@8
@8.5
9
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
21 Reps
21 Reps
@8
@8.5
10
Neck Curls
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@6
@6.5
@7
@7.5
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@9
@9.5
@10
2
Dip (Weighted)
1 Set
1 Set
6 Reps
8 Reps
@8.5
@9
3
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
6-8 Reps
@9
@9.5
@10
4
Incline Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
8-10 Reps
@9
@9.5
@10
5
Rear Delt Fly (Dumbbell)
1 Set
3 Sets
12-15 Reps
4-6 Reps
@9.5
@9
Day 2
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@7
@7.5
@8
@9
2
Hamstring Curl
2 Sets
1 Set
4-6 Reps
4-6 Reps
@8
@9
3
Hack Squat
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
4
Seated Calf Raise
3 Sets
12-15 Reps
5
Shrug (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6.5
@7.5
@9
Day 3
1
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
8-10 Reps
@9
@9.5
@10
2
Chin-Up (Weighted)
1 Set
1 Set
5 Reps
6 Reps
@9
@9
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
4
Bicep Curl (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
5
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
4-6 Reps
4-6 Reps
4-6 Reps
@8
@8
@8.5
@9
6
Pendlay Row
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@7
@8
@9
@10
Day 4
1
Hanging Leg Raise
1 Set
2 Sets
6-15 Reps
6-15 Reps
@8.5
@9
2
Knee Raise (Captain's Chair)
1 Set
1 Set
10-20 Reps
10-20 Reps
@8.5
@9
3
Ab Wheel
1 Set
1 Set
6-12 Reps
6-12 Reps
@8.5
@9
4
Back Bridge/ Head Stand
2 Sets
30-60 secs
@8.5
5
Stretching
2 Sets
1.5-3 mins
@8
6
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@7
@8.5
@9.5
7
Wrist Curls
1 Set
1 Set
2 Sets
12-15 Reps
4-6 Reps
4-6 Reps
@7
@8
@8.5
8
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
2 Sets
12-15 Reps
4-6 Reps
4-6 Reps
@7
@8
@8.5
9
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
21 Reps
21 Reps
@8
@8.5
10
Neck Curls
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@6
@6.5
@7
@7.5
What People Are Saying(7 ratings)
Only ratings with written feedback are displayed here.
4.86/ 5
Frank C.Age 20, Man
3 months ago
0 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
None modifications
I followed this program a while back and thought it was pretty solid. Kinda like a…. Movie star… Masterclass or something 🤔…..
28888 8.Man
5 months ago
0 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
None modifications
Easy to follow, good choice and combination of exercises