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Lex’s strength training (1)

by Alexa H.

Program Description

Build muscle

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 08, 2025 10:41
  • Last Edited
    Jun 18, 2025 12:06

Summary

Unlock your strength potential with Lex's 12-week strength training program, designed for dedicated lifters ready to elevate their game. Committing to five days a week, you'll engage in a variety of compound and isolation exercises, focusing on major muscle groups to build muscle and enhance overall performance. This program incorporates a mix of dumbbell, barbell, and machine workouts, ensuring a comprehensive approach to strength development. Get ready to challenge yourself and witness tangible results as you progress through each week!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.8%
Front Delts
10.4%
Chest
9.5%
Triceps
9.5%
Hamstrings
9.1%
Middle Delts
8.2%
Biceps
8.1%
Glutes
7%
Lats
6.4%
Quadriceps
6.1%
Rear Delts
4.6%
Lower Back
3.8%
Forearms
1.4%
Abs
1.2%
Abductors
0.5%
Adductors
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
Lat Pulldown
7
10 reps
-
2
Face Pull
3
12 reps
-
3
Barbell Row
4
10 reps
-
4
Seated Wide-Grip Row (Cable)
1
2
100 reps
10 reps
-
-
5
Y Raise
3
10 reps
-
6
T-Bar Row
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
-
2
Incline Fly Press (Dumbbell)
3
12 reps
-
3
Bench Press (Paused)
3
10 reps
-
4
Pec Fly (Dumbbell)
3
10 reps
-
5
Pec Deck (Machine)
4
10 reps
-
6
Chest Fly (Cable)
6
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
-
2
Incline Fly Press (Dumbbell)
3
12 reps
-
3
Bench Press (Paused)
3
10 reps
-
4
Pec Fly (Dumbbell)
3
10 reps
-
5
Pec Deck (Machine)
4
10 reps
-
6
Chest Fly (Cable)
6
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
-
2
Incline Fly Press (Dumbbell)
3
12 reps
-
3
Bench Press (Paused)
3
10 reps
-
4
Pec Fly (Dumbbell)
3
10 reps
-
5
Pec Deck (Machine)
4
10 reps
-
6
Chest Fly (Cable)
6
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
-
2
Incline Fly Press (Dumbbell)
3
12 reps
-
3
Bench Press (Paused)
3
10 reps
-
4
Pec Fly (Dumbbell)
3
10 reps
-
5
Pec Deck (Machine)
4
10 reps
-
6
Chest Fly (Cable)
6
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
-
2
Incline Fly Press (Dumbbell)
3
12 reps
-
3
Bench Press (Paused)
3
10 reps
-
4
Pec Fly (Dumbbell)
3
10 reps
-
5
Pec Deck (Machine)
4
10 reps
-
6
Chest Fly (Cable)
6
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
-
2
Incline Fly Press (Dumbbell)
3
12 reps
-
3
Bench Press (Paused)
3
10 reps
-
4
Pec Fly (Dumbbell)
3
10 reps
-
5
Pec Deck (Machine)
4
10 reps
-
6
Chest Fly (Cable)
6
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
-
2
Incline Fly Press (Dumbbell)
3
12 reps
-
3
Bench Press (Paused)
3
10 reps
-
4
Pec Fly (Dumbbell)
3
10 reps
-
5
Pec Deck (Machine)
4
10 reps
-
6
Chest Fly (Cable)
6
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
-
2
Incline Fly Press (Dumbbell)
3
12 reps
-
3
Bench Press (Paused)
3
10 reps
-
4
Pec Fly (Dumbbell)
3
10 reps
-
5
Pec Deck (Machine)
4
10 reps
-
6
Chest Fly (Cable)
6
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
-
2
Incline Fly Press (Dumbbell)
3
12 reps
-
3
Bench Press (Paused)
3
10 reps
-
4
Pec Fly (Dumbbell)
3
10 reps
-
5
Pec Deck (Machine)
4
10 reps
-
6
Chest Fly (Cable)
6
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
-
2
Incline Fly Press (Dumbbell)
3
12 reps
-
3
Bench Press (Paused)
3
10 reps
-
4
Pec Fly (Dumbbell)
3
10 reps
-
5
Pec Deck (Machine)
4
10 reps
-
6
Chest Fly (Cable)
6
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
-
2
Incline Fly Press (Dumbbell)
3
12 reps
-
3
Bench Press (Paused)
3
10 reps
-
4
Pec Fly (Dumbbell)
3
10 reps
-
5
Pec Deck (Machine)
4
10 reps
-
6
Chest Fly (Cable)
6
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
-
2
Incline Fly Press (Dumbbell)
3
12 reps
-
3
Bench Press (Paused)
3
10 reps
-
4
Pec Fly (Dumbbell)
3
10 reps
-
5
Pec Deck (Machine)
4
10 reps
-
6
Chest Fly (Cable)
6
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
7
10 reps
-
2
Face Pull
3
12 reps
-
3
Barbell Row
4
10 reps
-
4
Seated Wide-Grip Row (Cable)
1
2
100 reps
10 reps
-
-
5
Y Raise
3
10 reps
-
6
T-Bar Row
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
7
10 reps
-
2
Face Pull
3
12 reps
-
3
Barbell Row
4
10 reps
-
4
Seated Wide-Grip Row (Cable)
1
2
100 reps
10 reps
-
-
5
Y Raise
3
10 reps
-
6
T-Bar Row
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
7
10 reps
-
2
Face Pull
3
12 reps
-
3
Barbell Row
4
10 reps
-
4
Seated Wide-Grip Row (Cable)
1
2
100 reps
10 reps
-
-
5
Y Raise
3
10 reps
-
6
T-Bar Row
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
7
10 reps
-
2
Face Pull
3
12 reps
-
3
Barbell Row
4
10 reps
-
4
Seated Wide-Grip Row (Cable)
1
2
100 reps
10 reps
-
-
5
Y Raise
3
10 reps
-
6
T-Bar Row
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
7
10 reps
-
2
Face Pull
3
12 reps
-
3
Barbell Row
4
10 reps
-
4
Seated Wide-Grip Row (Cable)
1
2
100 reps
10 reps
-
-
5
Y Raise
3
10 reps
-
6
T-Bar Row
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
7
10 reps
-
2
Face Pull
3
12 reps
-
3
Barbell Row
4
10 reps
-
4
Seated Wide-Grip Row (Cable)
1
2
100 reps
10 reps
-
-
5
Y Raise
3
10 reps
-
6
T-Bar Row
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
7
10 reps
-
2
Face Pull
3
12 reps
-
3
Barbell Row
4
10 reps
-
4
Seated Wide-Grip Row (Cable)
1
2
100 reps
10 reps
-
-
5
Y Raise
3
10 reps
-
6
T-Bar Row
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
7
10 reps
-
2
Face Pull
3
12 reps
-
3
Barbell Row
4
10 reps
-
4
Seated Wide-Grip Row (Cable)
1
2
100 reps
10 reps
-
-
5
Y Raise
3
10 reps
-
6
T-Bar Row
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
7
10 reps
-
2
Face Pull
3
12 reps
-
3
Barbell Row
4
10 reps
-
4
Seated Wide-Grip Row (Cable)
1
2
100 reps
10 reps
-
-
5
Y Raise
3
10 reps
-
6
T-Bar Row
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
7
10 reps
-
2
Face Pull
3
12 reps
-
3
Barbell Row
4
10 reps
-
4
Seated Wide-Grip Row (Cable)
1
2
100 reps
10 reps
-
-
5
Y Raise
3
10 reps
-
6
T-Bar Row
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
7
10 reps
-
2
Face Pull
3
12 reps
-
3
Barbell Row
4
10 reps
-
4
Seated Wide-Grip Row (Cable)
1
2
100 reps
10 reps
-
-
5
Y Raise
3
10 reps
-
6
T-Bar Row
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Arnold Press
4
12 reps
-
3
Band Pull Apart
4
10 reps
-
4
Shrug (Barbell)
6
8 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Rack Pull (Barbell)
2
12 reps
-
7
Pull Through (Cable)
3
10 reps
-
8
Upright Row (Barbell)
4
10 reps
-
9
Lateral Raise (Cable)
7
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Leg Press
6
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Leg Curl
4
10 reps
-
5
Romanian Deadlift (Barbell)
4
10 reps
-
6
Lying Leg Curl
6
10 reps
-
7
Back Extension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Arnold Press
4
12 reps
-
3
Band Pull Apart
4
10 reps
-
4
Shrug (Barbell)
6
8 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Rack Pull (Barbell)
2
12 reps
-
7
Pull Through (Cable)
3
10 reps
-
8
Upright Row (Barbell)
4
10 reps
-
9
Lateral Raise (Cable)
7
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Arnold Press
4
12 reps
-
3
Band Pull Apart
4
10 reps
-
4
Shrug (Barbell)
6
8 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Rack Pull (Barbell)
2
12 reps
-
7
Pull Through (Cable)
3
10 reps
-
8
Upright Row (Barbell)
4
10 reps
-
9
Lateral Raise (Cable)
7
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Arnold Press
4
12 reps
-
3
Band Pull Apart
4
10 reps
-
4
Shrug (Barbell)
6
8 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Rack Pull (Barbell)
2
12 reps
-
7
Pull Through (Cable)
3
10 reps
-
8
Upright Row (Barbell)
4
10 reps
-
9
Lateral Raise (Cable)
7
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Arnold Press
4
12 reps
-
3
Band Pull Apart
4
10 reps
-
4
Shrug (Barbell)
6
8 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Rack Pull (Barbell)
2
12 reps
-
7
Pull Through (Cable)
3
10 reps
-
8
Upright Row (Barbell)
4
10 reps
-
9
Lateral Raise (Cable)
7
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Arnold Press
4
12 reps
-
3
Band Pull Apart
4
10 reps
-
4
Shrug (Barbell)
6
8 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Rack Pull (Barbell)
2
12 reps
-
7
Pull Through (Cable)
3
10 reps
-
8
Upright Row (Barbell)
4
10 reps
-
9
Lateral Raise (Cable)
7
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Arnold Press
4
12 reps
-
3
Band Pull Apart
4
10 reps
-
4
Shrug (Barbell)
6
8 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Rack Pull (Barbell)
2
12 reps
-
7
Pull Through (Cable)
3
10 reps
-
8
Upright Row (Barbell)
4
10 reps
-
9
Lateral Raise (Cable)
7
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Arnold Press
4
12 reps
-
3
Band Pull Apart
4
10 reps
-
4
Shrug (Barbell)
6
8 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Rack Pull (Barbell)
2
12 reps
-
7
Pull Through (Cable)
3
10 reps
-
8
Upright Row (Barbell)
4
10 reps
-
9
Lateral Raise (Cable)
7
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Arnold Press
4
12 reps
-
3
Band Pull Apart
4
10 reps
-
4
Shrug (Barbell)
6
8 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Rack Pull (Barbell)
2
12 reps
-
7
Pull Through (Cable)
3
10 reps
-
8
Upright Row (Barbell)
4
10 reps
-
9
Lateral Raise (Cable)
7
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Arnold Press
4
12 reps
-
3
Band Pull Apart
4
10 reps
-
4
Shrug (Barbell)
6
8 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Rack Pull (Barbell)
2
12 reps
-
7
Pull Through (Cable)
3
10 reps
-
8
Upright Row (Barbell)
4
10 reps
-
9
Lateral Raise (Cable)
7
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Arnold Press
4
12 reps
-
3
Band Pull Apart
4
10 reps
-
4
Shrug (Barbell)
6
8 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Rack Pull (Barbell)
2
12 reps
-
7
Pull Through (Cable)
3
10 reps
-
8
Upright Row (Barbell)
4
10 reps
-
9
Lateral Raise (Cable)
7
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Leg Press
6
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Leg Curl
4
10 reps
-
5
Romanian Deadlift (Barbell)
4
10 reps
-
6
Lying Leg Curl
6
10 reps
-
7
Back Extension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Arnold Press
4
12 reps
-
3
Band Pull Apart
4
10 reps
-
4
Shrug (Barbell)
6
8 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Rack Pull (Barbell)
2
12 reps
-
7
Pull Through (Cable)
3
10 reps
-
8
Upright Row (Barbell)
4
10 reps
-
9
Lateral Raise (Cable)
7
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Leg Press
6
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Leg Curl
4
10 reps
-
5
Romanian Deadlift (Barbell)
4
10 reps
-
6
Lying Leg Curl
6
10 reps
-
7
Back Extension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Leg Press
6
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Leg Curl
4
10 reps
-
5
Romanian Deadlift (Barbell)
4
10 reps
-
6
Lying Leg Curl
6
10 reps
-
7
Back Extension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Leg Press
6
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Leg Curl
4
10 reps
-
5
Romanian Deadlift (Barbell)
4
10 reps
-
6
Lying Leg Curl
6
10 reps
-
7
Back Extension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Leg Press
6
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Leg Curl
4
10 reps
-
5
Romanian Deadlift (Barbell)
4
10 reps
-
6
Lying Leg Curl
6
10 reps
-
7
Back Extension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Leg Press
6
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Leg Curl
4
10 reps
-
5
Romanian Deadlift (Barbell)
4
10 reps
-
6
Lying Leg Curl
6
10 reps
-
7
Back Extension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Leg Press
6
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Leg Curl
4
10 reps
-
5
Romanian Deadlift (Barbell)
4
10 reps
-
6
Lying Leg Curl
6
10 reps
-
7
Back Extension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Leg Press
6
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Leg Curl
4
10 reps
-
5
Romanian Deadlift (Barbell)
4
10 reps
-
6
Lying Leg Curl
6
10 reps
-
7
Back Extension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Leg Press
6
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Leg Curl
4
10 reps
-
5
Romanian Deadlift (Barbell)
4
10 reps
-
6
Lying Leg Curl
6
10 reps
-
7
Back Extension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Leg Press
6
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Leg Curl
4
10 reps
-
5
Romanian Deadlift (Barbell)
4
10 reps
-
6
Lying Leg Curl
6
10 reps
-
7
Back Extension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Leg Press
6
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Leg Curl
4
10 reps
-
5
Romanian Deadlift (Barbell)
4
10 reps
-
6
Lying Leg Curl
6
10 reps
-
7
Back Extension
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
10 reps
12 reps
-
-
2
Bicep Curl (Cable)
4
10 reps
-
3
Preacher Curl (Barbell)
6
10 reps
-
4
Single Arm Pushdown
4
10 reps
-
5
Seated Dip (Machine)
4
12 reps
-
6
Skull Crusher (Dumbbell)
4
10 reps
-
7
Tricep Rope Push Down (Cable)
6
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
10 reps
12 reps
-
-
2
Bicep Curl (Cable)
4
10 reps
-
3
Preacher Curl (Barbell)
6
10 reps
-
4
Single Arm Pushdown
4
10 reps
-
5
Seated Dip (Machine)
4
12 reps
-
6
Skull Crusher (Dumbbell)
4
10 reps
-
7
Tricep Rope Push Down (Cable)
6
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
10 reps
12 reps
-
-
2
Bicep Curl (Cable)
4
10 reps
-
3
Preacher Curl (Barbell)
6
10 reps
-
4
Single Arm Pushdown
4
10 reps
-
5
Seated Dip (Machine)
4
12 reps
-
6
Skull Crusher (Dumbbell)
4
10 reps
-
7
Tricep Rope Push Down (Cable)
6
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
10 reps
12 reps
-
-
2
Bicep Curl (Cable)
4
10 reps
-
3
Preacher Curl (Barbell)
6
10 reps
-
4
Single Arm Pushdown
4
10 reps
-
5
Seated Dip (Machine)
4
12 reps
-
6
Skull Crusher (Dumbbell)
4
10 reps
-
7
Tricep Rope Push Down (Cable)
6
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
10 reps
12 reps
-
-
2
Bicep Curl (Cable)
4
10 reps
-
3
Preacher Curl (Barbell)
6
10 reps
-
4
Single Arm Pushdown
4
10 reps
-
5
Seated Dip (Machine)
4
12 reps
-
6
Skull Crusher (Dumbbell)
4
10 reps
-
7
Tricep Rope Push Down (Cable)
6
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
10 reps
12 reps
-
-
2
Bicep Curl (Cable)
4
10 reps
-
3
Preacher Curl (Barbell)
6
10 reps
-
4
Single Arm Pushdown
4
10 reps
-
5
Seated Dip (Machine)
4
12 reps
-
6
Skull Crusher (Dumbbell)
4
10 reps
-
7
Tricep Rope Push Down (Cable)
6
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
10 reps
12 reps
-
-
2
Bicep Curl (Cable)
4
10 reps
-
3
Preacher Curl (Barbell)
6
10 reps
-
4
Single Arm Pushdown
4
10 reps
-
5
Seated Dip (Machine)
4
12 reps
-
6
Skull Crusher (Dumbbell)
4
10 reps
-
7
Tricep Rope Push Down (Cable)
6
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
10 reps
12 reps
-
-
2
Bicep Curl (Cable)
4
10 reps
-
3
Preacher Curl (Barbell)
6
10 reps
-
4
Single Arm Pushdown
4
10 reps
-
5
Seated Dip (Machine)
4
12 reps
-
6
Skull Crusher (Dumbbell)
4
10 reps
-
7
Tricep Rope Push Down (Cable)
6
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
10 reps
12 reps
-
-
2
Bicep Curl (Cable)
4
10 reps
-
3
Preacher Curl (Barbell)
6
10 reps
-
4
Single Arm Pushdown
4
10 reps
-
5
Seated Dip (Machine)
4
12 reps
-
6
Skull Crusher (Dumbbell)
4
10 reps
-
7
Tricep Rope Push Down (Cable)
6
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
10 reps
12 reps
-
-
2
Bicep Curl (Cable)
4
10 reps
-
3
Preacher Curl (Barbell)
6
10 reps
-
4
Single Arm Pushdown
4
10 reps
-
5
Seated Dip (Machine)
4
12 reps
-
6
Skull Crusher (Dumbbell)
4
10 reps
-
7
Tricep Rope Push Down (Cable)
6
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
10 reps
12 reps
-
-
2
Bicep Curl (Cable)
4
10 reps
-
3
Preacher Curl (Barbell)
6
10 reps
-
4
Single Arm Pushdown
4
10 reps
-
5
Seated Dip (Machine)
4
12 reps
-
6
Skull Crusher (Dumbbell)
4
10 reps
-
7
Tricep Rope Push Down (Cable)
6
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
10 reps
12 reps
-
-
2
Bicep Curl (Cable)
4
10 reps
-
3
Preacher Curl (Barbell)
6
10 reps
-
4
Single Arm Pushdown
4
10 reps
-
5
Seated Dip (Machine)
4
12 reps
-
6
Skull Crusher (Dumbbell)
4
10 reps
-
7
Tricep Rope Push Down (Cable)
6
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Lat Pulldown
7 Sets
10 Reps
-
2
Face Pull
3 Sets
12 Reps
-
3
Barbell Row
4 Sets
10 Reps
-
4
Seated Wide-Grip Row (Cable)
1 Set
2 Sets
100 Reps
10 Reps
-
-
5
Y Raise
3 Sets
10 Reps
-
6
T-Bar Row
4 Sets
10 Reps
-
Day 2
1
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
-
2
Incline Fly Press (Dumbbell)
3 Sets
12 Reps
-
3
Bench Press (Paused)
3 Sets
10 Reps
-
4
Pec Fly (Dumbbell)
3 Sets
10 Reps
-
5
Pec Deck (Machine)
4 Sets
10 Reps
-
6
Chest Fly (Cable)
6 Sets
10 Reps
-
Day 3
1
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
2
Arnold Press
4 Sets
12 Reps
-
3
Band Pull Apart
4 Sets
10 Reps
-
4
Shrug (Barbell)
6 Sets
8 Reps
-
5
Upright Row (Cable)
3 Sets
10 Reps
-
6
Rack Pull (Barbell)
2 Sets
12 Reps
-
7
Pull Through (Cable)
3 Sets
10 Reps
-
8
Upright Row (Barbell)
4 Sets
10 Reps
-
9
Lateral Raise (Cable)
7 Sets
10 Reps
-
Day 4
1
Hack Squat
4 Sets
10 Reps
-
2
Leg Press
6 Sets
10 Reps
-
3
Walking Lunge
3 Sets
12 Reps
-
4
Leg Curl
4 Sets
10 Reps
-
5
Romanian Deadlift (Barbell)
4 Sets
10 Reps
-
6
Lying Leg Curl
6 Sets
10 Reps
-
7
Back Extension
3 Sets
12 Reps
-
Day 5
1
Hammer Curl
1 Set
2 Sets
10 Reps
12 Reps
-
-
2
Bicep Curl (Cable)
4 Sets
10 Reps
-
3
Preacher Curl (Barbell)
6 Sets
10 Reps
-
4
Single Arm Pushdown
4 Sets
10 Reps
-
5
Seated Dip (Machine)
4 Sets
12 Reps
-
6
Skull Crusher (Dumbbell)
4 Sets
10 Reps
-
7
Tricep Rope Push Down (Cable)
6 Sets
10 Reps
-