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Olympus Ascension

by David Rönnlund
3 athletes joined

Program Description

It's a combo between the upper lower with a push-pull feel! The workout routine is based on this: Day 1: Legs quad dominant Day 2: Chest and triceps Day 3: Back and biceps Day 4: REST Day 5: Shoulders and chest Day 6: Hamstrings and back Day 7: Arms Day 8: REST The first muscle mentioned in order is the focus for the day with the other as a secondary!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 26, 2024 07:03
  • Last Edited
    Jul 24, 2025 12:32

Summary

Embark on a transformative 12-week journey with Olympus Ascension, designed to elevate your strength and physique. This intense program requires just 6 days a week, focusing on targeted muscle groups with a mix of compound and isolation exercises. From quad-dominant leg days to chest and tricep power sessions, each workout is crafted to maximize your gains using a full gym setup. Get ready to push your limits and ascend to new heights in your fitness journey!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.9%
Chest
10.9%
Front Delts
10.2%
Biceps
10.2%
Upper Back
8.3%
Hamstrings
8.1%
Quadriceps
7.2%
Lats
6.5%
Middle Delts
6.4%
Glutes
5.3%
Forearms
3.8%
Lower Back
2.7%
Calves
2.3%
Abs
1.3%
Rear Delts
0.8%
Adductors
0.7%
Abductors
0.3%
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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
Hack Squat
3
1
10 reps
15 reps
-
-
2
Leg Extension
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Seated Calf Raise
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
1
10 reps
15 reps
-
-
2
Leg Extension
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Seated Calf Raise
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
1
10 reps
15 reps
-
-
2
Leg Extension
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Seated Calf Raise
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
1
10 reps
15 reps
-
-
2
Leg Extension
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Seated Calf Raise
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
1
10 reps
15 reps
-
-
2
Leg Extension
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Seated Calf Raise
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
1
10 reps
15 reps
-
-
2
Leg Extension
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Seated Calf Raise
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
1
10 reps
15 reps
-
-
2
Leg Extension
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Seated Calf Raise
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
1
10 reps
15 reps
-
-
2
Leg Extension
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Seated Calf Raise
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
1
10 reps
15 reps
-
-
2
Leg Extension
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Seated Calf Raise
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
1
10 reps
15 reps
-
-
2
Leg Extension
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Seated Calf Raise
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
1
10 reps
15 reps
-
-
2
Leg Extension
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Seated Calf Raise
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
1
10 reps
15 reps
-
-
2
Leg Extension
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Seated Calf Raise
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Chest Fly (Machine)
4
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Chest Fly (Machine)
4
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Chest Fly (Machine)
4
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Chest Fly (Machine)
4
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Chest Fly (Machine)
4
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Chest Fly (Machine)
4
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Chest Fly (Machine)
4
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Chest Fly (Machine)
4
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Chest Fly (Machine)
4
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Chest Fly (Machine)
4
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Chest Fly (Machine)
4
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Chest Fly (Machine)
4
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
-
2
One Arm Lateral Raise (Cable)
4
10 reps
-
3
Lateral Raise (Machine)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Push Up
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
-
2
One Arm Lateral Raise (Cable)
4
10 reps
-
3
Lateral Raise (Machine)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Push Up
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
-
2
One Arm Lateral Raise (Cable)
4
10 reps
-
3
Lateral Raise (Machine)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Push Up
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
-
2
One Arm Lateral Raise (Cable)
4
10 reps
-
3
Lateral Raise (Machine)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Push Up
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
-
2
One Arm Lateral Raise (Cable)
4
10 reps
-
3
Lateral Raise (Machine)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Push Up
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
-
2
One Arm Lateral Raise (Cable)
4
10 reps
-
3
Lateral Raise (Machine)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Push Up
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
-
2
One Arm Lateral Raise (Cable)
4
10 reps
-
3
Lateral Raise (Machine)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Push Up
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
-
2
One Arm Lateral Raise (Cable)
4
10 reps
-
3
Lateral Raise (Machine)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Push Up
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
-
2
One Arm Lateral Raise (Cable)
4
10 reps
-
3
Lateral Raise (Machine)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Push Up
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
-
2
One Arm Lateral Raise (Cable)
4
10 reps
-
3
Lateral Raise (Machine)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Push Up
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
-
2
One Arm Lateral Raise (Cable)
4
10 reps
-
3
Lateral Raise (Machine)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Push Up
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
-
2
One Arm Lateral Raise (Cable)
4
10 reps
-
3
Lateral Raise (Machine)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Push Up
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
-
2
Lying Leg Curl
4
10 reps
-
3
Sumo Deadlift (Barbell)
3
8 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Back Extension
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
-
2
Lying Leg Curl
4
10 reps
-
3
Sumo Deadlift (Barbell)
3
8 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Back Extension
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
-
2
Lying Leg Curl
4
10 reps
-
3
Sumo Deadlift (Barbell)
3
8 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Back Extension
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
-
2
Lying Leg Curl
4
10 reps
-
3
Sumo Deadlift (Barbell)
3
8 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Back Extension
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
-
2
Lying Leg Curl
4
10 reps
-
3
Sumo Deadlift (Barbell)
3
8 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Back Extension
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
-
2
Lying Leg Curl
4
10 reps
-
3
Sumo Deadlift (Barbell)
3
8 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Back Extension
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
-
2
Lying Leg Curl
4
10 reps
-
3
Sumo Deadlift (Barbell)
3
8 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Back Extension
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
-
2
Lying Leg Curl
4
10 reps
-
3
Sumo Deadlift (Barbell)
3
8 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Back Extension
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
-
2
Lying Leg Curl
4
10 reps
-
3
Sumo Deadlift (Barbell)
3
8 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Back Extension
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
-
2
Lying Leg Curl
4
10 reps
-
3
Sumo Deadlift (Barbell)
3
8 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Back Extension
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
-
2
Lying Leg Curl
4
10 reps
-
3
Sumo Deadlift (Barbell)
3
8 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Back Extension
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
-
2
Lying Leg Curl
4
10 reps
-
3
Sumo Deadlift (Barbell)
3
8 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Back Extension
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
2
Tricep Pushdown (Cable)
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Preacher Curl (Barbell)
3
8 reps
-
7
Reverse Wrist Curl (Dumbbell)
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
2
Tricep Pushdown (Cable)
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Preacher Curl (Barbell)
3
8 reps
-
7
Reverse Wrist Curl (Dumbbell)
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
2
Tricep Pushdown (Cable)
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Preacher Curl (Barbell)
3
8 reps
-
7
Reverse Wrist Curl (Dumbbell)
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
2
Tricep Pushdown (Cable)
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Preacher Curl (Barbell)
3
8 reps
-
7
Reverse Wrist Curl (Dumbbell)
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
2
Tricep Pushdown (Cable)
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Preacher Curl (Barbell)
3
8 reps
-
7
Reverse Wrist Curl (Dumbbell)
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
2
Tricep Pushdown (Cable)
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Preacher Curl (Barbell)
3
8 reps
-
7
Reverse Wrist Curl (Dumbbell)
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
2
Tricep Pushdown (Cable)
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Preacher Curl (Barbell)
3
8 reps
-
7
Reverse Wrist Curl (Dumbbell)
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
2
Tricep Pushdown (Cable)
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Preacher Curl (Barbell)
3
8 reps
-
7
Reverse Wrist Curl (Dumbbell)
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
2
Tricep Pushdown (Cable)
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Preacher Curl (Barbell)
3
8 reps
-
7
Reverse Wrist Curl (Dumbbell)
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
2
Tricep Pushdown (Cable)
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Preacher Curl (Barbell)
3
8 reps
-
7
Reverse Wrist Curl (Dumbbell)
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
2
Tricep Pushdown (Cable)
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Preacher Curl (Barbell)
3
8 reps
-
7
Reverse Wrist Curl (Dumbbell)
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
2
Tricep Pushdown (Cable)
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Preacher Curl (Barbell)
3
8 reps
-
7
Reverse Wrist Curl (Dumbbell)
4
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Hack Squat
3 Sets
1 Set
10 Reps
15 Reps
-
-
2
Leg Extension
3 Sets
10 Reps
-
3
Leg Press
3 Sets
10 Reps
-
4
Seated Calf Raise
4 Sets
20 Reps
-
Day 2
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
-
2
Chest Fly (Machine)
4 Sets
10 Reps
-
3
Dip (Weighted)
3 Sets
10 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
5
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
-
Day 3
1
Lat Pulldown
4 Sets
8 Reps
-
2
T-Bar Row
3 Sets
10 Reps
-
3
Seated Row (Cable)
3 Sets
10 Reps
-
4
Shrug (Dumbbell)
3 Sets
15 Reps
-
5
Bicep Curl (Barbell)
4 Sets
12 Reps
-
Day 4
1
Overhead Press (Barbell)
4 Sets
10 Reps
-
2
One Arm Lateral Raise (Cable)
4 Sets
10 Reps
-
3
Lateral Raise (Machine)
3 Sets
10 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
5
Push Up
3 Sets
12 Reps
-
Day 5
1
Leg Curl
4 Sets
10 Reps
-
2
Lying Leg Curl
4 Sets
10 Reps
-
3
Sumo Deadlift (Barbell)
3 Sets
8 Reps
-
4
Chest Supported Row (Machine)
3 Sets
12 Reps
-
5
Back Extension
3 Sets
15 Reps
-
Day 6
1
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
-
2
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
3
Bench Press (Close Grip)
3 Sets
10 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
8 Reps
-
5
Hammer Curl
3 Sets
8 Reps
-
6
Preacher Curl (Barbell)
3 Sets
8 Reps
-
7
Reverse Wrist Curl (Dumbbell)
4 Sets
15 Reps
-