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Power tower 

by Mason B.

Program Description

This program is for anybody who wants to get healthier live longer and get a little bit stronger and look a little bit better 

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 16, 2025 09:54
  • Last Edited
    Aug 31, 2025 07:09

Summary

Unleash your strength with the Power Tower program, a comprehensive 12-week training plan designed for serious lifters. Committing to five days a week, you'll tackle a variety of exercises that focus on building muscle and enhancing overall power. From barbell squats to machine leg presses, each workout is strategically crafted to maximize your gains while ensuring proper recovery. Get ready to push your limits and transform your physique with a program that delivers results!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.2%
Chest
10.2%
Abs
9.9%
Glutes
9.7%
Hamstrings
9.3%
Upper Back
9%
Biceps
7.2%
Front Delts
6.9%
Triceps
6.8%
Lats
6.7%
Lower Back
5.3%
Middle Delts
3.2%
Rear Delts
2%
Adductors
1.2%
Forearms
1%
Abductors
0.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
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
Squat (Barbell)
3
8 reps
-
2
Leg Extension
3
12 reps
-
3
Hamstring Curl
3
12 reps
-
4
Leg Press
3
8 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
6
Back Extension (Weighted)
3
15 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Stiff Leg Deadlift
3
8 reps
-
5
Leg Press
3
8 reps
-
6
Back Extension (Weighted)
3
15 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Stiff Leg Deadlift
3
8 reps
-
5
Leg Press
3
8 reps
-
6
Back Extension (Weighted)
3
15 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Leg Extension
3
12 reps
-
3
Hamstring Curl
3
12 reps
-
4
Leg Press
3
8 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
6
Back Extension (Weighted)
3
15 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Stiff Leg Deadlift
3
8 reps
-
5
Leg Press
3
8 reps
-
6
Back Extension (Weighted)
3
15 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Stiff Leg Deadlift
3
8 reps
-
5
Leg Press
3
8 reps
-
6
Back Extension (Weighted)
3
15 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Leg Extension
3
12 reps
-
3
Hamstring Curl
3
12 reps
-
4
Leg Press
3
8 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
6
Back Extension (Weighted)
3
15 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Stiff Leg Deadlift
3
8 reps
-
5
Leg Press
3
8 reps
-
6
Back Extension (Weighted)
3
15 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Stiff Leg Deadlift
3
8 reps
-
5
Leg Press
3
8 reps
-
6
Back Extension (Weighted)
3
15 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Leg Extension
3
12 reps
-
3
Hamstring Curl
3
12 reps
-
4
Leg Press
3
8 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
6
Back Extension (Weighted)
3
15 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Stiff Leg Deadlift
3
8 reps
-
5
Leg Press
3
8 reps
-
6
Back Extension (Weighted)
3
15 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Stiff Leg Deadlift
3
8 reps
-
5
Leg Press
3
8 reps
-
6
Back Extension (Weighted)
3
15 reps
-
7
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Barbell)
3
10 reps
-
6
Plank
3
1 mins
-
7
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Face Pull
3
10 reps
-
7
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Face Pull
3
10 reps
-
7
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Barbell)
3
10 reps
-
6
Plank
3
1 mins
-
7
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Face Pull
3
10 reps
-
7
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Face Pull
3
10 reps
-
7
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Barbell)
3
10 reps
-
6
Plank
3
1 mins
-
7
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Face Pull
3
10 reps
-
7
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Face Pull
3
10 reps
-
7
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Barbell)
3
10 reps
-
6
Plank
3
1 mins
-
7
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Face Pull
3
10 reps
-
7
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Face Pull
3
10 reps
-
7
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2
Bicep Curl (Barbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4
Bench Press (Close Grip)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
8 reps
-
8
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
-
2
Hammer Curl
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Face Pull
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Preacher Curl (EZ Bar)
3
10 reps
-
8
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6 reps
-
2
Hammer Curl
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Face Pull
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Preacher Curl (EZ Bar)
3
10 reps
-
8
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2
Bicep Curl (Barbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4
Bench Press (Close Grip)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
8 reps
-
8
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
-
2
Hammer Curl
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Face Pull
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Preacher Curl (EZ Bar)
3
10 reps
-
8
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6 reps
-
2
Hammer Curl
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Face Pull
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Preacher Curl (EZ Bar)
3
10 reps
-
8
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2
Bicep Curl (Barbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4
Bench Press (Close Grip)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
8 reps
-
8
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
-
2
Hammer Curl
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Face Pull
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Preacher Curl (EZ Bar)
3
10 reps
-
8
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6 reps
-
2
Hammer Curl
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Face Pull
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Preacher Curl (EZ Bar)
3
10 reps
-
8
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2
Bicep Curl (Barbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4
Bench Press (Close Grip)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
8 reps
-
8
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
-
2
Hammer Curl
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Face Pull
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Preacher Curl (EZ Bar)
3
10 reps
-
8
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6 reps
-
2
Hammer Curl
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Face Pull
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Preacher Curl (EZ Bar)
3
10 reps
-
8
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Goblet Squat
3
8 reps
-
5
Back Extension (Weighted)
3
15 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Press
3
8 reps
-
5
Goblet Squat
3
8 reps
-
6
Lunge (Dumbbell)
3
8 reps
-
7
Back Extension (Weighted)
3
15 reps
-
8
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Press
3
8 reps
-
5
Goblet Squat
3
8 reps
-
6
Lunge (Dumbbell)
3
8 reps
-
7
Back Extension (Weighted)
3
15 reps
-
8
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Goblet Squat
3
8 reps
-
5
Back Extension (Weighted)
3
15 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Press
3
8 reps
-
5
Goblet Squat
3
8 reps
-
6
Lunge (Dumbbell)
3
8 reps
-
7
Back Extension (Weighted)
3
15 reps
-
8
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Press
3
8 reps
-
5
Goblet Squat
3
8 reps
-
6
Lunge (Dumbbell)
3
8 reps
-
7
Back Extension (Weighted)
3
15 reps
-
8
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Goblet Squat
3
8 reps
-
5
Back Extension (Weighted)
3
15 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Press
3
8 reps
-
5
Goblet Squat
3
8 reps
-
6
Lunge (Dumbbell)
3
8 reps
-
7
Back Extension (Weighted)
3
15 reps
-
8
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Press
3
8 reps
-
5
Goblet Squat
3
8 reps
-
6
Lunge (Dumbbell)
3
8 reps
-
7
Back Extension (Weighted)
3
15 reps
-
8
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Goblet Squat
3
8 reps
-
5
Back Extension (Weighted)
3
15 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Press
3
8 reps
-
5
Goblet Squat
3
8 reps
-
6
Lunge (Dumbbell)
3
8 reps
-
7
Back Extension (Weighted)
3
15 reps
-
8
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Press
3
8 reps
-
5
Goblet Squat
3
8 reps
-
6
Lunge (Dumbbell)
3
8 reps
-
7
Back Extension (Weighted)
3
15 reps
-
8
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Incline Bench Press (Smith Machine)
3
8 reps
-
4
Barbell Row
3
8 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Inverted Row
3
10 reps
-
7
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Inverted Row
3
10 reps
-
7
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Incline Bench Press (Smith Machine)
3
8 reps
-
4
Barbell Row
3
8 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Inverted Row
3
10 reps
-
7
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Inverted Row
3
10 reps
-
7
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Incline Bench Press (Smith Machine)
3
8 reps
-
4
Barbell Row
3
8 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Inverted Row
3
10 reps
-
7
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Inverted Row
3
10 reps
-
7
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Incline Bench Press (Smith Machine)
3
8 reps
-
4
Barbell Row
3
8 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Inverted Row
3
10 reps
-
7
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Inverted Row
3
10 reps
-
7
Plank
3
1 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
-
2
Leg Extension
3 Sets
12 Reps
-
3
Hamstring Curl
3 Sets
12 Reps
-
4
Leg Press
3 Sets
8 Reps
-
5
Hip Thrust (Barbell)
3 Sets
8 Reps
-
6
Back Extension (Weighted)
3 Sets
15 Reps
-
7
Plank
3 Sets
1 mins
-
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Seated Row (Cable)
3 Sets
10 Reps
-
3
Chest Fly (Machine)
3 Sets
10 Reps
-
4
Wide Grip Lat Pulldown
3 Sets
10 Reps
-
5
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
6
Plank
3 Sets
1 mins
-
7
Back Extension (Weighted)
3 Sets
15 Reps
-
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
2
Bicep Curl (Barbell)
3 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
8 Reps
-
4
Bench Press (Close Grip)
3 Sets
8 Reps
-
5
Hammer Curl
3 Sets
8 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
7
Incline Curl (Dumbbell)
3 Sets
8 Reps
-
8
Plank
3 Sets
1 mins
-
Day 4
1
Deadlift (Barbell)
3 Sets
8 Reps
-
2
Leg Extension
3 Sets
10 Reps
-
3
Leg Curl
3 Sets
10 Reps
-
4
Goblet Squat
3 Sets
8 Reps
-
5
Back Extension (Weighted)
3 Sets
15 Reps
-
6
Plank
3 Sets
1 mins
-
Day 5
1
Bench Press (Paused)
3 Sets
8 Reps
-
2
Wide Grip Lat Pulldown
3 Sets
10 Reps
-
3
Incline Bench Press (Smith Machine)
3 Sets
8 Reps
-
4
Barbell Row
3 Sets
8 Reps
-
5
Chest Fly (Machine)
3 Sets
10 Reps
-
6
Plank
3 Sets
1 mins
-