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Barbell (1)

by Stanley Lee
2 athletes joined

Program Description

Workout

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 20, 2024 01:52
  • Last Edited
    Jun 18, 2025 10:53

Summary

Unlock your strength potential with the Barbell (1) program, a comprehensive 12-week training plan designed for those ready to elevate their lifting game. Committing to four days a week, you'll engage in a variety of exercises, including push-ups, bench presses, and squats, focusing on building muscle and enhancing overall fitness. This program emphasizes both strength and endurance, ensuring a well-rounded approach to your training. Perfect for those equipped with a garage gym, it's time to push your limits and achieve your fitness goals!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Push Up
3
15 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Dumbbell Push Press
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Plank
3
0.33 mins
-
8
Abs Crunch (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Incline Bench Press (Barbell)
4
12 reps
-
3
Dumbbell Underhand Chest Fly
3
10 reps
-
4
Seated Military Press (Barbell)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Bench Press (Close Grip)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
12 reps
-
9
Plank
3
0.42 mins
-
10
Farmer's Walk (Weighted)
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2A
Ring Push Up
3
8 reps
-
2B
Skull Crusher (Dumbbell)
3
12 reps
-
3
Arnold Press
3
10 reps
-
4
Front Raise
3
12 reps
-
5
Face Pull
3
10 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Single Arm Overhead Tricep Extension
3
12 reps
-
8
Farmer's Walk (Weighted)
3
0.66 mins
-
9
Plank
3
0.66 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3A
Landmine Press
3
12 reps
-
3B
Dumbbell Underhand Chest Fly
3
10 reps
-
4
Military Press (Barbell)
4
10 reps
-
5
Upright Row (Barbell)
3
12 reps
-
6
Rear Delt Fly (Cable)
3
12 reps
-
7
Tricep Kickback
4
12 reps
-
8
Plank
3
1 mins
-
9
Farmer's Walk (Weighted)
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
4
10 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3A
Pullover (Dumbbell)
4
10 reps
-
3B
Dumbbell Underhand Chest Fly
4
10 reps
-
3C
Front Raise
3
12 reps
-
3D
Lateral Raise (Cable)
3
15 reps
-
4A
Tricep Pushdown (Cable)
3
12 reps
-
4B
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Military Press (Barbell)
3
10 reps
-
4
Overhead Extension (Dumbbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2A
Push Up
4
10 reps
-
2B
Bench Press (Dumbbell)
4
10 reps
-
3
Arnold Press
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Face Pull
3
10 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Farmer's Walk (Weighted)
3
1 mins
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
4
12 reps
-
2A
Landmine Press
3
12 reps
-
2B
Chest Fly (Dumbbell)
3
10 reps
-
3
Military Press (Barbell)
4
10 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Tricep Kickback
4
12 reps
-
6
Lying Leg Raise
3
10 reps
-
7
Farmer's Walk (Weighted)
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
8 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3A
Pullover (Dumbbell)
4
10 reps
-
3B
Chest Fly (Dumbbell)
4
10 reps
-
3C
Front Raise
3
12 reps
-
3D
Lateral Raise (Cable)
3
15 reps
-
4A
Tricep Pushdown (Cable)
3
12 reps
-
4B
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Dumbbell Crush Press
4
12 reps
-
3
Landmine Press
3
12 reps
-
4A
Military Press (Barbell)
4
10 reps
-
4B
Lateral Raise (Dumbbell)
4
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
7
Tricep Kickback
3
15 reps
-
8
Plank
4
1 mins
-
9
Lying Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2A
Dumbbell Crush Press
4
12 reps
-
2B
Ring Push Up
4
12 reps
-
2C
Single Arm Push Press (Dumbbell)
4
10 reps
-
2D
Rear Delt Fly (Dumbbell)
4
10 reps
-
2E
Dumbbell Underhand Chest Fly
4
15 reps
-
3A
Bench Press (Close Grip)
3
15 reps
-
3B
Single Arm Tricep Extension (Cable)
3
12 reps
-
3C
Lateral Raise (Dumbbell)
3
10 reps
-
4
Plank
4
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
8 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3A
Dumbbell Underhand Chest Fly
4
2 reps
-
3B
Incline Chest Fly (Dumbbell)
4
12 reps
-
4A
Lateral Raise (Dumbbell)
4
10 reps
-
4B
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4C
Pullover (Dumbbell)
4
10 reps
-
5A
Front Raise
3
10 reps
-
5B
Dumbbell Push Press
3
10 reps
-
6A
Tricep Pushdown (Cable)
3
12 reps
-
6B
Tricep Extension (Cable)
3
15 reps
-
7
Plank
4
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
T-Bar Row
3
12 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Plank
3
0.33 mins
-
8
Lying Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
-
2
Renegade Row
3
8 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
8 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
8
Cable Crunch
3
0.25 mins
-
9
Farmer's Walk (Weighted)
3
0.58 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
T-Bar Row
4
10 reps
-
3
Chest Supported Row (Dumbbell)
4
12 reps
-
4
Single Arm High Row (Cable)
4
10 reps
-
5
Reverse Fly
4
10 reps
-
6
Shrug (Dumbbell)
3
18 reps
-
7
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
8
21s (EZ Bar)
3
21 reps
-
9
Mountain Climber
1
0.66 mins
-
10
Plank
1
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Inverted Row
4
10 reps
-
2
Bent Over Row (Barbell)
4
10 reps
-
3
Seal Row
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5A
Straight Arm Pulldown
3
12 reps
-
5B
Shrug (Barbell)
3
20 reps
-
6
Bicep Curl (Barbell)
4
12 reps
-
7
Hammer Curl
4
12 reps
-
8
Abs Crunch (Weighted)
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
Bent Over Row (Barbell)
4
10 reps
-
3
Dumbbell Gorilla Row
4
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Shrug (Barbell)
3
20 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Turkish Get Up
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Inverted Row
4
12 reps
-
3
Bent Over Row (Barbell)
4
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Bicep Curl (Barbell)
3
20 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
8
Mountain Climber
3
1 mins
-
9
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
T-Bar Row
4
10 reps
-
3
Incline Bench Press (Dumbbell)
4
12 reps
-
4A
Single Arm Row (Cable)
4
10 reps
-
4B
Reverse Fly
4
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
21s (EZ Bar)
3
21 reps
-
7
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
4
12 reps
-
2
Bent Over Row (Barbell)
4
10 reps
-
3
Seal Row
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Straight Arm Pulldown
3
12 reps
-
6
Shrug (Barbell)
4
20 reps
-
7
Bicep Curl (Barbell)
4
12 reps
-
8
Abs Crunch (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Inverted Row
4
10 reps
-
2
Bent Over Row (Barbell)
4
10 reps
-
3
Wide Grip Lat Pulldown
4
10 reps
-
4
Rear Delt Fly (Dumbbell)
4
10 reps
-
5
Shrug (Barbell)
3
20 reps
-
6
21s (EZ Bar)
3
21 reps
-
7
Wrist Curls
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
8 reps
-
2A
T-Bar Row
4
10 reps
-
2B
Bent Over Row (Dumbbell)
4
10 reps
-
2C
Single Arm Row (Cable)
4
10 reps
-
3A
Straight Arm Pulldown
4
10 reps
-
3B
Shrug (Barbell)
4
10 reps
-
4
Bicep Curl (Barbell)
4
10 reps
-
5
Bicep Curl (Dumbbell)
3
20 reps
-
6
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
12 reps
-
2
Lat Pulldown (Close Grip)
4
10 reps
-
3
Bent Over Row (Barbell)
4
10 reps
-
4
Seated Row (Cable)
4
10 reps
-
5A
Ring Inverted Row
4
10 reps
-
5B
Straight Arm Pulldown
4
10 reps
-
6
Shrug (Barbell)
3
15 reps
-
7
Bicep Curl (Barbell)
4
12 reps
-
8
Bicep Curl (Cable)
4
12 reps
-
9
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Lat Pulldown (Single Arm)
4
10 reps
-
3
Lat Pulldown (Close Grip)
4
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5A
Seal Row
4
10 reps
-
5B
Single Arm Row (Dumbbell)
4
10 reps
-
6A
Straight Arm Pulldown
4
10 reps
-
6B
Shrug (Barbell)
4
15 reps
-
7A
Incline Curl (Barbell)
4
12 reps
-
7B
Concentration Curl
4
12 reps
-
8
Mountain Climber
3
1 mins
-
9
Farmer's Walk (Weighted)
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
10 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Lunge (Bodyweight)
3
10 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Lying Leg Raise
3
10 reps
-
7
Pallof Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Split Squat (Dumbbell)
3
10 reps
-
5
Calf Raise (Bodyweight)
3
20 reps
-
6
Lying Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Curtsy Lunge
3
10 reps
-
4
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
5
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
-
2
Deadlift (Barbell)
4
10 reps
-
3
Dumbbell Swing
4
12 reps
-
4
Walking Lunge (Dumbbell)
4
10 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Hanging Leg Raise
3
10 reps
-
7
Farmer's Walk (Weighted)
3
0.75 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Deadlift (Barbell)
4
10 reps
-
3
Dumbbell Swing
3
10 reps
-
4
Glute Bridge (Barbell)
3
10 reps
-
5
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Reverse Lunge (Barbell)
3
10 reps
-
4
Split Squat (Barbell)
3
10 reps
-
5
Glute Bridge (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Curtsy Lunge
3
10 reps
-
4
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
5
Glute Bridge (Barbell)
3
8 reps
-
6
Calf Raise (Bodyweight)
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Deadlift (Barbell)
4
10 reps
-
3
Dumbbell Swing
4
12 reps
-
4
Glute Bridge (Bodyweight)
4
10 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Farmer's Walk (Weighted)
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
-
2
Deadlift (Barbell)
4
10 reps
-
3A
Standing Calf Raise
3
25 reps
-
3B
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
3C
Step-Up (Weighted)
3
10 reps
-
3D
Reverse Lunge (Dumbbell)
3
10 reps
-
3E
Lunge (Dumbbell)
3
10 reps
-
4
Abs Crunch (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Straight Leg Calf Raise
3
20 reps
-
6
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Lateral Lunge (Weighted)
3
10 reps
-
6
Standing Calf Raise
3
25 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
10 reps
-
2
Deadlift (Dumbbell)
2
10 reps
-
3A
Lunge (Dumbbell)
2
10 reps
-
3B
Reverse Lunge (Dumbbell)
2
10 reps
-
4A
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4B
Step-Up (Weighted)
2
10 reps
-
4C
Standing Calf Raise
3
25 reps
-
5
Lying Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
2
10 reps
-
2
Deadlift (Dumbbell)
1
12 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Bent Over Row (Dumbbell)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Tricep Extension (Dumbbell)
3
12 reps
-
8
Plank
2
0.33 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Walking Lunge
1
16 reps
-
3
Deadlift (Barbell)
2
10 reps
-
4
Bench Press (Barbell)
2
10 reps
-
5
Bent Over Row (Dumbbell)
2
10 reps
-
6
Pullover (Dumbbell)
2
10 reps
-
7
Seated Shoulder Press (Dumbbell)
2
10 reps
-
8
Bicep Curl (Dumbbell)
2
12 reps
-
9
Tricep Extension (Dumbbell)
2
12 reps
-
10
Plank
2
0.41 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
-
2
Walking Lunge
1
10 reps
-
3
Deadlift (Barbell)
2
10 reps
-
4
Bench Press (Barbell)
2
10 reps
-
5
Bent Over Row (Dumbbell)
2
10 reps
-
6
Pullover (Dumbbell)
2
10 reps
-
7
Seated Shoulder Press (Dumbbell)
2
10 reps
-
8
Bicep Curl (Dumbbell)
2
12 reps
-
9
Single Arm Overhead Tricep Extension
2
15 reps
-
10
Plank
1
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
-
2
Walking Lunge (Dumbbell)
1
10 reps
-
3
Deadlift (Barbell)
2
10 reps
-
4
Bench Press (Barbell)
2
10 reps
-
5
Bent Over Row (Dumbbell)
2
10 reps
-
6
Seated Shoulder Press (Dumbbell)
2
10 reps
-
7
Bicep Curl (Dumbbell)
2
12 reps
-
8
Tricep Extension (Dumbbell)
2
12 reps
-
9
Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Squat
1
20 reps
-
2
Squat (Barbell)
5
5 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Pull-Up (Bodyweight)
2
5 reps
-
5
Shrug (Barbell)
3
8 reps
-
6
Bicep Curl (Barbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
10 reps
-
2
Deadlift (Barbell)
5
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Rear Delt Fly (Dumbbell)
2
5 reps
-
5
Shrug (Dumbbell)
3
8 reps
-
6
Hammer Curl
2
8 reps
-
7
Single Arm Overhead Tricep Extension
2
8 reps
-
8
Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
10 reps
-
2
Squat (Barbell)
5
5 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Pull-Up (Bodyweight)
2
4 reps
-
5
Shrug (Barbell)
3
6 reps
-
6
Bicep Curl (Barbell)
2
8 reps
-
7
Skull Crusher (Barbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
10 reps
-
2
Deadlift (Barbell)
5
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Rear Delt Fly (Dumbbell)
2
5 reps
-
5
Shrug (Dumbbell)
3
8 reps
-
6
Hammer Curl
2
8 reps
-
7
Tricep Extension (Dumbbell)
2
8 reps
-
8
Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
12 reps
-
2
Bent Over Row (Dumbbell)
2
12 reps
-
3
Pullover (Dumbbell)
2
12 reps
-
4
Shrug (Dumbbell)
5
12 reps
-
5
Rear Delt Fly (Dumbbell)
2
12 reps
-
6
Upright Row (Barbell)
2
12 reps
-
7A
Tricep Extension (Dumbbell)
2
12 reps
-
7B
Bicep Curl (Dumbbell)
2
12 reps
-
8A
Hammer Curl
2
12 reps
-
8B
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Chin-Up (Bodyweight)
2
12 reps
-
3
Shrug (Barbell)
5
12 reps
-
4
Bench Press (Dumbbell)
2
12 reps
-
5
Incline Chest Fly (Dumbbell)
2
12 reps
-
6
Arnold Press
2
12 reps
-
7
Lateral Raise (Dumbbell)
2
12 reps
-
8A
Reverse Bicep Curl (Dumbbell)
2
12 reps
-
8B
Tricep Pushdown (Cable)
2
12 reps
-
9
Bicep Curl (Barbell)
2
12 reps
-
10
Dips Between Chairs
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8 reps
-
2
Seated Row (Cable)
2
12 reps
-
3
Straight Arm Pulldown
2
12 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Incline Bench Press (Barbell)
2
8 reps
-
6
Standing Behind Neck Shoulder Press (Barbell)
2
12 reps
-
7
Rear Delt Fly (Dumbbell)
2
12 reps
-
8A
Skull Crusher (Dumbbell)
2
12 reps
-
8B
Hammer Curl
2
12 reps
-
9A
Bicep Curl (Barbell)
2
12 reps
-
9B
Dips Between Chairs
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
12 reps
-
2
Bent Over Row (Dumbbell)
2
12 reps
-
3
Pullover (Dumbbell)
2
12 reps
-
4
Shrug (Dumbbell)
5
12 reps
-
5
Rear Delt Fly (Dumbbell)
2
12 reps
-
6
Upright Row (Barbell)
2
12 reps
-
7A
Tricep Extension (Dumbbell)
2
12 reps
-
7B
Bicep Curl (Dumbbell)
2
12 reps
-
8A
Tricep Rope Push Down (Cable)
2
12 reps
-
8B
Hammer Curl
2
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Push Up
3 Sets
15 Reps
-
2
Bench Press (Dumbbell)
3 Sets
12 Reps
-
3
Dumbbell Push Press
3 Sets
15 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
7
Plank
3 Sets
0.33 mins
-
8
Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
Day 2
1
Bent Over Row (Barbell)
3 Sets
10 Reps
-
2
T-Bar Row
3 Sets
12 Reps
-
3
Single Arm Row (Dumbbell)
3 Sets
10 Reps
-
4
Shrug (Dumbbell)
3 Sets
15 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
6
Hammer Curl
3 Sets
12 Reps
-
7
Plank
3 Sets
0.33 mins
-
8
Lying Leg Raise
3 Sets
10 Reps
-
Day 3
1
Squat (Dumbbell)
3 Sets
10 Reps
-
2
Deadlift (Dumbbell)
3 Sets
10 Reps
-
3
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
-
4
Lunge (Bodyweight)
3 Sets
10 Reps
-
5
Standing Calf Raise
3 Sets
20 Reps
-
6
Lying Leg Raise
3 Sets
10 Reps
-
7
Pallof Press
3 Sets
12 Reps
-
Day 4
1
Squat (Dumbbell)
2 Sets
10 Reps
-
2
Deadlift (Dumbbell)
1 Set
12 Reps
-
3
Bench Press (Dumbbell)
3 Sets
10 Reps
-
4
Bent Over Row (Dumbbell)
3 Sets
12 Reps
-
5
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
7
Tricep Extension (Dumbbell)
3 Sets
12 Reps
-
8
Plank
2 Sets
0.33 mins
-