Program Description
This workout was combined workouts from 2 personal Trainers to help begin your bulk
Program Overview
- LevelBeginner, Novice
- GoalAthletics, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMar 25, 2024 06:34
- Last EditedJun 18, 2025 09:51

Summary
Transform your physique with this comprehensive 12-week workout program designed for serious lifters. Committing just four days a week, you'll target major muscle groups with a mix of barbell and dumbbell exercises, including the classic Bench Press and dynamic Incline Dumbbell Press. Each session is crafted to maximize strength and muscle growth, ensuring you push your limits and achieve your fitness goals. Elevate your training and embrace the challenge—your body will thank you!
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)
5
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
High To Low Fly
3
8-12 reps
-
4
Low To High Fly
3
8-12 reps
-
5
Chest Press (Machine)
3
8-12 reps
-
6
Incline Chest Press (Machine)
3
8-12 reps
-
7
Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
High To Low Fly
3
8-12 reps
-
4
Low To High Fly
3
8-12 reps
-
5
Chest Press (Machine)
3
8-12 reps
-
6
Incline Chest Press (Machine)
3
8-12 reps
-
7
Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
High To Low Fly
3
8-12 reps
-
4
Low To High Fly
3
8-12 reps
-
5
Chest Press (Machine)
3
8-12 reps
-
6
Incline Chest Press (Machine)
3
8-12 reps
-
7
Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
High To Low Fly
3
8-12 reps
-
4
Low To High Fly
3
8-12 reps
-
5
Chest Press (Machine)
3
8-12 reps
-
6
Incline Chest Press (Machine)
3
8-12 reps
-
7
Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
High To Low Fly
3
8-12 reps
-
4
Low To High Fly
3
8-12 reps
-
5
Chest Press (Machine)
3
8-12 reps
-
6
Incline Chest Press (Machine)
3
8-12 reps
-
7
Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
High To Low Fly
3
8-12 reps
-
4
Low To High Fly
3
8-12 reps
-
5
Chest Press (Machine)
3
8-12 reps
-
6
Incline Chest Press (Machine)
3
8-12 reps
-
7
Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
High To Low Fly
3
8-12 reps
-
4
Low To High Fly
3
8-12 reps
-
5
Chest Press (Machine)
3
8-12 reps
-
6
Incline Chest Press (Machine)
3
8-12 reps
-
7
Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
High To Low Fly
3
8-12 reps
-
4
Low To High Fly
3
8-12 reps
-
5
Chest Press (Machine)
3
8-12 reps
-
6
Incline Chest Press (Machine)
3
8-12 reps
-
7
Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
High To Low Fly
3
8-12 reps
-
4
Low To High Fly
3
8-12 reps
-
5
Chest Press (Machine)
3
8-12 reps
-
6
Incline Chest Press (Machine)
3
8-12 reps
-
7
Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
High To Low Fly
3
8-12 reps
-
4
Low To High Fly
3
8-12 reps
-
5
Chest Press (Machine)
3
8-12 reps
-
6
Incline Chest Press (Machine)
3
8-12 reps
-
7
Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
High To Low Fly
3
8-12 reps
-
4
Low To High Fly
3
8-12 reps
-
5
Chest Press (Machine)
3
8-12 reps
-
6
Incline Chest Press (Machine)
3
8-12 reps
-
7
Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
High To Low Fly
3
8-12 reps
-
4
Low To High Fly
3
8-12 reps
-
5
Chest Press (Machine)
3
8-12 reps
-
6
Incline Chest Press (Machine)
3
8-12 reps
-
7
Overhead Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Close Grip Row
3
15 reps
-
4
Seated Wide-Grip Row (Cable)
3
15 reps
-
5
Lat Pulldown (Close Grip)
3
10 reps
-
6
Wide Grip Lat Pulldown
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
9
Hammer Curl
3
12 reps
-
10
Pulldown (Rope)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Close Grip Row
3
15 reps
-
4
Seated Wide-Grip Row (Cable)
3
15 reps
-
5
Lat Pulldown (Close Grip)
3
10 reps
-
6
Wide Grip Lat Pulldown
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
9
Hammer Curl
3
12 reps
-
10
Pulldown (Rope)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Close Grip Row
3
15 reps
-
4
Seated Wide-Grip Row (Cable)
3
15 reps
-
5
Lat Pulldown (Close Grip)
3
10 reps
-
6
Wide Grip Lat Pulldown
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
9
Hammer Curl
3
12 reps
-
10
Pulldown (Rope)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Close Grip Row
3
15 reps
-
4
Seated Wide-Grip Row (Cable)
3
15 reps
-
5
Lat Pulldown (Close Grip)
3
10 reps
-
6
Wide Grip Lat Pulldown
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
9
Hammer Curl
3
12 reps
-
10
Pulldown (Rope)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Close Grip Row
3
15 reps
-
4
Seated Wide-Grip Row (Cable)
3
15 reps
-
5
Lat Pulldown (Close Grip)
3
10 reps
-
6
Wide Grip Lat Pulldown
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
9
Hammer Curl
3
12 reps
-
10
Pulldown (Rope)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Close Grip Row
3
15 reps
-
4
Seated Wide-Grip Row (Cable)
3
15 reps
-
5
Lat Pulldown (Close Grip)
3
10 reps
-
6
Wide Grip Lat Pulldown
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
9
Hammer Curl
3
12 reps
-
10
Pulldown (Rope)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Close Grip Row
3
15 reps
-
4
Seated Wide-Grip Row (Cable)
3
15 reps
-
5
Lat Pulldown (Close Grip)
3
10 reps
-
6
Wide Grip Lat Pulldown
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
9
Hammer Curl
3
12 reps
-
10
Pulldown (Rope)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Close Grip Row
3
15 reps
-
4
Seated Wide-Grip Row (Cable)
3
15 reps
-
5
Lat Pulldown (Close Grip)
3
10 reps
-
6
Wide Grip Lat Pulldown
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
9
Hammer Curl
3
12 reps
-
10
Pulldown (Rope)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Close Grip Row
3
15 reps
-
4
Seated Wide-Grip Row (Cable)
3
15 reps
-
5
Lat Pulldown (Close Grip)
3
10 reps
-
6
Wide Grip Lat Pulldown
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
9
Hammer Curl
3
12 reps
-
10
Pulldown (Rope)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Close Grip Row
3
15 reps
-
4
Seated Wide-Grip Row (Cable)
3
15 reps
-
5
Lat Pulldown (Close Grip)
3
10 reps
-
6
Wide Grip Lat Pulldown
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
9
Hammer Curl
3
12 reps
-
10
Pulldown (Rope)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Close Grip Row
3
15 reps
-
4
Seated Wide-Grip Row (Cable)
3
15 reps
-
5
Lat Pulldown (Close Grip)
3
10 reps
-
6
Wide Grip Lat Pulldown
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
9
Hammer Curl
3
12 reps
-
10
Pulldown (Rope)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Close Grip Row
3
15 reps
-
4
Seated Wide-Grip Row (Cable)
3
15 reps
-
5
Lat Pulldown (Close Grip)
3
10 reps
-
6
Wide Grip Lat Pulldown
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
9
Hammer Curl
3
12 reps
-
10
Pulldown (Rope)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
3
3-10 reps
-
3
Leg Extension
3
3-12 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Lunge (Dumbbell)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
3
3-10 reps
-
3
Leg Extension
3
3-12 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Lunge (Dumbbell)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
3
3-10 reps
-
3
Leg Extension
3
3-12 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Lunge (Dumbbell)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
3
3-10 reps
-
3
Leg Extension
3
3-12 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Lunge (Dumbbell)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
3
3-10 reps
-
3
Leg Extension
3
3-12 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Lunge (Dumbbell)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
3
3-10 reps
-
3
Leg Extension
3
3-12 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Lunge (Dumbbell)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
3
3-10 reps
-
3
Leg Extension
3
3-12 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Lunge (Dumbbell)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
3
3-10 reps
-
3
Leg Extension
3
3-12 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Lunge (Dumbbell)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
3
3-10 reps
-
3
Leg Extension
3
3-12 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Lunge (Dumbbell)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
3
3-10 reps
-
3
Leg Extension
3
3-12 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Lunge (Dumbbell)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
3
3-10 reps
-
3
Leg Extension
3
3-12 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Lunge (Dumbbell)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
3
3-10 reps
-
3
Leg Extension
3
3-12 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Lunge (Dumbbell)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Overhead Press (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Wide Grip Pull-Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Overhead Press (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Wide Grip Pull-Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Overhead Press (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Wide Grip Pull-Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Overhead Press (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Wide Grip Pull-Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Overhead Press (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Wide Grip Pull-Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Overhead Press (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Wide Grip Pull-Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Overhead Press (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Wide Grip Pull-Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Overhead Press (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Wide Grip Pull-Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Overhead Press (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Wide Grip Pull-Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Overhead Press (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Wide Grip Pull-Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Overhead Press (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Wide Grip Pull-Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Overhead Press (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Wide Grip Pull-Up
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)5 Sets
8-12 Reps
-
2
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
-
3
High To Low Fly3 Sets
8-12 Reps
-
4
Low To High Fly3 Sets
8-12 Reps
-
5
Chest Press (Machine)3 Sets
8-12 Reps
-
6
Incline Chest Press (Machine)3 Sets
8-12 Reps
-
7
Overhead Press (Dumbbell)3 Sets
8-12 Reps
-
Day 2
1
Wide Grip Pull-Up3 Sets
10 Reps
-
2
Chest Supported Row (Dumbbell)3 Sets
8-12 Reps
-
3
Close Grip Row3 Sets
15 Reps
-
4
Seated Wide-Grip Row (Cable)3 Sets
15 Reps
-
5
Lat Pulldown (Close Grip)3 Sets
10 Reps
-
6
Wide Grip Lat Pulldown3 Sets
12 Reps
-
7
Bicep Curl (Cable)3 Sets
12 Reps
-
8
V-Handle Tricep Pushdown (Cable)3 Sets
15 Reps
-
9
Hammer Curl3 Sets
12 Reps
-
10
Pulldown (Rope)3 Sets
12 Reps
-
Day 3
1
Squat (Barbell)5 Sets
8-12 Reps
-
2
Leg Curl3 Sets
3-10 Reps
-
3
Leg Extension3 Sets
3-12 Reps
-
4
Hip Abductor (Machine)3 Sets
8-12 Reps
-
5
Lunge (Dumbbell)3 Sets
5 Reps
-
Day 4
1
Bench Press (Barbell)3 Sets
8-12 Reps
-
2
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
-
3
Chest Supported Row (Dumbbell)3 Sets
8-12 Reps
-
4
Lat Pulldown3 Sets
8-12 Reps
-
5
Overhead Press (Dumbbell)3 Sets
8-12 Reps
-
6
Bicep Curl (Cable)3 Sets
8-12 Reps
-
7
Wide Grip Pull-Up3 Sets
10 Reps
-