Program Description
Daily step goals Monday, Tuesday, Wednesday, Friday & Saturday - 12,500 Steps. Thursday & Sunday (Rest days) - 15,000 steps.
Program Overview
- LevelIntermediate
- GoalAthletics, Bodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedFeb 11, 2024 05:49
- Last EditedJun 18, 2025 10:48
Summary
**Patting Around** is a comprehensive 12-week training program designed to build strength and muscle across all major muscle groups. With six days of targeted workouts each week, you'll engage in a variety of exercises, including barbell and dumbbell presses, cable movements, and bodyweight training, ensuring a balanced approach to your fitness journey. Each session is crafted to challenge your limits while promoting muscle growth and endurance. Get ready to transform your physique and elevate your lifting game!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3A
Front Raise
3
10 reps
-
3B
French Press
3
12 reps
-
4
Tricep Pushdown (Cable)
5
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
Pec Deck (Machine)
4
10 reps
-
7
Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3A
Front Raise
3
10 reps
-
3B
French Press
3
12 reps
-
4
Tricep Pushdown (Cable)
5
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
Pec Deck (Machine)
4
10 reps
-
7
Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3A
Front Raise
3
10 reps
-
3B
French Press
3
12 reps
-
4
Tricep Pushdown (Cable)
5
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
Pec Deck (Machine)
4
10 reps
-
7
Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3A
Front Raise
3
10 reps
-
3B
French Press
3
12 reps
-
4
Tricep Pushdown (Cable)
5
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
Pec Deck (Machine)
4
10 reps
-
7
Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3A
Front Raise
3
10 reps
-
3B
French Press
3
12 reps
-
4
Tricep Pushdown (Cable)
5
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
Pec Deck (Machine)
4
10 reps
-
7
Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3A
Front Raise
3
10 reps
-
3B
French Press
3
12 reps
-
4
Tricep Pushdown (Cable)
5
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
Pec Deck (Machine)
4
10 reps
-
7
Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3A
Front Raise
3
10 reps
-
3B
French Press
3
12 reps
-
4
Tricep Pushdown (Cable)
5
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
Pec Deck (Machine)
4
10 reps
-
7
Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3A
Front Raise
3
10 reps
-
3B
French Press
3
12 reps
-
4
Tricep Pushdown (Cable)
5
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
Pec Deck (Machine)
4
10 reps
-
7
Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3A
Front Raise
3
10 reps
-
3B
French Press
3
12 reps
-
4
Tricep Pushdown (Cable)
5
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
Pec Deck (Machine)
4
10 reps
-
7
Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3A
Front Raise
3
10 reps
-
3B
French Press
3
12 reps
-
4
Tricep Pushdown (Cable)
5
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
Pec Deck (Machine)
4
10 reps
-
7
Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3A
Front Raise
3
10 reps
-
3B
French Press
3
12 reps
-
4
Tricep Pushdown (Cable)
5
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
Pec Deck (Machine)
4
10 reps
-
7
Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3A
Front Raise
3
10 reps
-
3B
French Press
3
12 reps
-
4
Tricep Pushdown (Cable)
5
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
Pec Deck (Machine)
4
10 reps
-
7
Dip (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2A
Seated Row (Cable)
4
10 reps
-
2B
Pull-Up (Weighted)
4
12 reps
-
3
Spider Curl
5
10 reps
-
4A
Straight Arm Pull Downs
4
10 reps
-
4B
Bicep Curl (EZ Bar)
4
12 reps
-
5
Shrug (Dumbbell)
5
10 reps
-
6A
Face Pull
3
15 reps
-
6B
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2A
Seated Row (Cable)
4
10 reps
-
2B
Pull-Up (Weighted)
4
12 reps
-
3
Spider Curl
5
10 reps
-
4A
Straight Arm Pull Downs
4
10 reps
-
4B
Bicep Curl (EZ Bar)
4
12 reps
-
5
Shrug (Dumbbell)
5
10 reps
-
6A
Face Pull
3
15 reps
-
6B
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2A
Seated Row (Cable)
4
10 reps
-
2B
Pull-Up (Weighted)
4
12 reps
-
3
Spider Curl
5
10 reps
-
4A
Straight Arm Pull Downs
4
10 reps
-
4B
Bicep Curl (EZ Bar)
4
12 reps
-
5
Shrug (Dumbbell)
5
10 reps
-
6A
Face Pull
3
15 reps
-
6B
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2A
Seated Row (Cable)
4
10 reps
-
2B
Pull-Up (Weighted)
4
12 reps
-
3
Spider Curl
5
10 reps
-
4A
Straight Arm Pull Downs
4
10 reps
-
4B
Bicep Curl (EZ Bar)
4
12 reps
-
5
Shrug (Dumbbell)
5
10 reps
-
6A
Face Pull
3
15 reps
-
6B
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2A
Seated Row (Cable)
4
10 reps
-
2B
Pull-Up (Weighted)
4
12 reps
-
3
Spider Curl
5
10 reps
-
4A
Straight Arm Pull Downs
4
10 reps
-
4B
Bicep Curl (EZ Bar)
4
12 reps
-
5
Shrug (Dumbbell)
5
10 reps
-
6A
Face Pull
3
15 reps
-
6B
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2A
Seated Row (Cable)
4
10 reps
-
2B
Pull-Up (Weighted)
4
12 reps
-
3
Spider Curl
5
10 reps
-
4A
Straight Arm Pull Downs
4
10 reps
-
4B
Bicep Curl (EZ Bar)
4
12 reps
-
5
Shrug (Dumbbell)
5
10 reps
-
6A
Face Pull
3
15 reps
-
6B
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2A
Seated Row (Cable)
4
10 reps
-
2B
Pull-Up (Weighted)
4
12 reps
-
3
Spider Curl
5
10 reps
-
4A
Straight Arm Pull Downs
4
10 reps
-
4B
Bicep Curl (EZ Bar)
4
12 reps
-
5
Shrug (Dumbbell)
5
10 reps
-
6A
Face Pull
3
15 reps
-
6B
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2A
Seated Row (Cable)
4
10 reps
-
2B
Pull-Up (Weighted)
4
12 reps
-
3
Spider Curl
5
10 reps
-
4A
Straight Arm Pull Downs
4
10 reps
-
4B
Bicep Curl (EZ Bar)
4
12 reps
-
5
Shrug (Dumbbell)
5
10 reps
-
6A
Face Pull
3
15 reps
-
6B
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2A
Seated Row (Cable)
4
10 reps
-
2B
Pull-Up (Weighted)
4
12 reps
-
3
Spider Curl
5
10 reps
-
4A
Straight Arm Pull Downs
4
10 reps
-
4B
Bicep Curl (EZ Bar)
4
12 reps
-
5
Shrug (Dumbbell)
5
10 reps
-
6A
Face Pull
3
15 reps
-
6B
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2A
Seated Row (Cable)
4
10 reps
-
2B
Pull-Up (Weighted)
4
12 reps
-
3
Spider Curl
5
10 reps
-
4A
Straight Arm Pull Downs
4
10 reps
-
4B
Bicep Curl (EZ Bar)
4
12 reps
-
5
Shrug (Dumbbell)
5
10 reps
-
6A
Face Pull
3
15 reps
-
6B
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2A
Seated Row (Cable)
4
10 reps
-
2B
Pull-Up (Weighted)
4
12 reps
-
3
Spider Curl
5
10 reps
-
4A
Straight Arm Pull Downs
4
10 reps
-
4B
Bicep Curl (EZ Bar)
4
12 reps
-
5
Shrug (Dumbbell)
5
10 reps
-
6A
Face Pull
3
15 reps
-
6B
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2A
Seated Row (Cable)
4
10 reps
-
2B
Pull-Up (Weighted)
4
12 reps
-
3
Spider Curl
5
10 reps
-
4A
Straight Arm Pull Downs
4
10 reps
-
4B
Bicep Curl (EZ Bar)
4
12 reps
-
5
Shrug (Dumbbell)
5
10 reps
-
6A
Face Pull
3
15 reps
-
6B
Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2A
Pull Through (Cable)
4
12 reps
-
2B
Lunge (Dumbbell)
4
12 reps
-
3
Leg Curl
3
10 reps
-
4
Hack Squat
5
8 reps
-
5
Hip Thrust (Barbell)
4
12 reps
-
6
Leg Press
4
10 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2A
Pull Through (Cable)
4
12 reps
-
2B
Lunge (Dumbbell)
4
12 reps
-
3
Leg Curl
3
10 reps
-
4
Hack Squat
5
8 reps
-
5
Hip Thrust (Barbell)
4
12 reps
-
6
Leg Press
4
10 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2A
Pull Through (Cable)
4
12 reps
-
2B
Lunge (Dumbbell)
4
12 reps
-
3
Leg Curl
3
10 reps
-
4
Hack Squat
5
8 reps
-
5
Hip Thrust (Barbell)
4
12 reps
-
6
Leg Press
4
10 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2A
Pull Through (Cable)
4
12 reps
-
2B
Lunge (Dumbbell)
4
12 reps
-
3
Leg Curl
3
10 reps
-
4
Hack Squat
5
8 reps
-
5
Hip Thrust (Barbell)
4
12 reps
-
6
Leg Press
4
10 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2A
Pull Through (Cable)
4
12 reps
-
2B
Lunge (Dumbbell)
4
12 reps
-
3
Leg Curl
3
10 reps
-
4
Hack Squat
5
8 reps
-
5
Hip Thrust (Barbell)
4
12 reps
-
6
Leg Press
4
10 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2A
Pull Through (Cable)
4
12 reps
-
2B
Lunge (Dumbbell)
4
12 reps
-
3
Leg Curl
3
10 reps
-
4
Hack Squat
5
8 reps
-
5
Hip Thrust (Barbell)
4
12 reps
-
6
Leg Press
4
10 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2A
Pull Through (Cable)
4
12 reps
-
2B
Lunge (Dumbbell)
4
12 reps
-
3
Leg Curl
3
10 reps
-
4
Hack Squat
5
8 reps
-
5
Hip Thrust (Barbell)
4
12 reps
-
6
Leg Press
4
10 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2A
Pull Through (Cable)
4
12 reps
-
2B
Lunge (Dumbbell)
4
12 reps
-
3
Leg Curl
3
10 reps
-
4
Hack Squat
5
8 reps
-
5
Hip Thrust (Barbell)
4
12 reps
-
6
Leg Press
4
10 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2A
Pull Through (Cable)
4
12 reps
-
2B
Lunge (Dumbbell)
4
12 reps
-
3
Leg Curl
3
10 reps
-
4
Hack Squat
5
8 reps
-
5
Hip Thrust (Barbell)
4
12 reps
-
6
Leg Press
4
10 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2A
Pull Through (Cable)
4
12 reps
-
2B
Lunge (Dumbbell)
4
12 reps
-
3
Leg Curl
3
10 reps
-
4
Hack Squat
5
8 reps
-
5
Hip Thrust (Barbell)
4
12 reps
-
6
Leg Press
4
10 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2A
Pull Through (Cable)
4
12 reps
-
2B
Lunge (Dumbbell)
4
12 reps
-
3
Leg Curl
3
10 reps
-
4
Hack Squat
5
8 reps
-
5
Hip Thrust (Barbell)
4
12 reps
-
6
Leg Press
4
10 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2A
Pull Through (Cable)
4
12 reps
-
2B
Lunge (Dumbbell)
4
12 reps
-
3
Leg Curl
3
10 reps
-
4
Hack Squat
5
8 reps
-
5
Hip Thrust (Barbell)
4
12 reps
-
6
Leg Press
4
10 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Fly (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4A
Skull Crusher
4
10 reps
-
4B
Bench Press (Dumbbell)
4
12 reps
-
5
Straight Bar Cable Extensions
3
12 reps
-
6A
Chest Fly (Cable)
4
10 reps
-
6B
Tricep Extension (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Fly (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4A
Skull Crusher
4
10 reps
-
4B
Bench Press (Dumbbell)
4
12 reps
-
5
Straight Bar Cable Extensions
3
12 reps
-
6A
Chest Fly (Cable)
4
10 reps
-
6B
Tricep Extension (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Fly (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4A
Skull Crusher
4
10 reps
-
4B
Bench Press (Dumbbell)
4
12 reps
-
5
Straight Bar Cable Extensions
3
12 reps
-
6A
Chest Fly (Cable)
4
10 reps
-
6B
Tricep Extension (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Fly (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4A
Skull Crusher
4
10 reps
-
4B
Bench Press (Dumbbell)
4
12 reps
-
5
Straight Bar Cable Extensions
3
12 reps
-
6A
Chest Fly (Cable)
4
10 reps
-
6B
Tricep Extension (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Fly (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4A
Skull Crusher
4
10 reps
-
4B
Bench Press (Dumbbell)
4
12 reps
-
5
Straight Bar Cable Extensions
3
12 reps
-
6A
Chest Fly (Cable)
4
10 reps
-
6B
Tricep Extension (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Fly (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4A
Skull Crusher
4
10 reps
-
4B
Bench Press (Dumbbell)
4
12 reps
-
5
Straight Bar Cable Extensions
3
12 reps
-
6A
Chest Fly (Cable)
4
10 reps
-
6B
Tricep Extension (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Fly (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4A
Skull Crusher
4
10 reps
-
4B
Bench Press (Dumbbell)
4
12 reps
-
5
Straight Bar Cable Extensions
3
12 reps
-
6A
Chest Fly (Cable)
4
10 reps
-
6B
Tricep Extension (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Fly (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4A
Skull Crusher
4
10 reps
-
4B
Bench Press (Dumbbell)
4
12 reps
-
5
Straight Bar Cable Extensions
3
12 reps
-
6A
Chest Fly (Cable)
4
10 reps
-
6B
Tricep Extension (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Fly (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4A
Skull Crusher
4
10 reps
-
4B
Bench Press (Dumbbell)
4
12 reps
-
5
Straight Bar Cable Extensions
3
12 reps
-
6A
Chest Fly (Cable)
4
10 reps
-
6B
Tricep Extension (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Fly (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4A
Skull Crusher
4
10 reps
-
4B
Bench Press (Dumbbell)
4
12 reps
-
5
Straight Bar Cable Extensions
3
12 reps
-
6A
Chest Fly (Cable)
4
10 reps
-
6B
Tricep Extension (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Fly (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4A
Skull Crusher
4
10 reps
-
4B
Bench Press (Dumbbell)
4
12 reps
-
5
Straight Bar Cable Extensions
3
12 reps
-
6A
Chest Fly (Cable)
4
10 reps
-
6B
Tricep Extension (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Fly (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4A
Skull Crusher
4
10 reps
-
4B
Bench Press (Dumbbell)
4
12 reps
-
5
Straight Bar Cable Extensions
3
12 reps
-
6A
Chest Fly (Cable)
4
10 reps
-
6B
Tricep Extension (Dumbbell)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
12 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3A
Lat Pulldown
4
12 reps
-
3B
Bicep Curl (Cable)
4
10 reps
-
4
Good Morning
3
10 reps
-
5
Shrug (Dumbbell)
4
12 reps
-
6
Lat Pulldown (Single Arm)
5
10 reps
-
7A
Hammer Curl
4
12 reps
-
7B
Reverse Pec Deck
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
12 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3A
Lat Pulldown
4
12 reps
-
3B
Bicep Curl (Cable)
4
10 reps
-
4
Good Morning
3
10 reps
-
5
Shrug (Dumbbell)
4
12 reps
-
6
Lat Pulldown (Single Arm)
5
10 reps
-
7A
Hammer Curl
4
12 reps
-
7B
Reverse Pec Deck
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
12 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3A
Lat Pulldown
4
12 reps
-
3B
Bicep Curl (Cable)
4
10 reps
-
4
Good Morning
3
10 reps
-
5
Shrug (Dumbbell)
4
12 reps
-
6
Lat Pulldown (Single Arm)
5
10 reps
-
7A
Hammer Curl
4
12 reps
-
7B
Reverse Pec Deck
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
12 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3A
Lat Pulldown
4
12 reps
-
3B
Bicep Curl (Cable)
4
10 reps
-
4
Good Morning
3
10 reps
-
5
Shrug (Dumbbell)
4
12 reps
-
6
Lat Pulldown (Single Arm)
5
10 reps
-
7A
Hammer Curl
4
12 reps
-
7B
Reverse Pec Deck
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
12 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3A
Lat Pulldown
4
12 reps
-
3B
Bicep Curl (Cable)
4
10 reps
-
4
Good Morning
3
10 reps
-
5
Shrug (Dumbbell)
4
12 reps
-
6
Lat Pulldown (Single Arm)
5
10 reps
-
7A
Hammer Curl
4
12 reps
-
7B
Reverse Pec Deck
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
12 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3A
Lat Pulldown
4
12 reps
-
3B
Bicep Curl (Cable)
4
10 reps
-
4
Good Morning
3
10 reps
-
5
Shrug (Dumbbell)
4
12 reps
-
6
Lat Pulldown (Single Arm)
5
10 reps
-
7A
Hammer Curl
4
12 reps
-
7B
Reverse Pec Deck
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
12 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3A
Lat Pulldown
4
12 reps
-
3B
Bicep Curl (Cable)
4
10 reps
-
4
Good Morning
3
10 reps
-
5
Shrug (Dumbbell)
4
12 reps
-
6
Lat Pulldown (Single Arm)
5
10 reps
-
7A
Hammer Curl
4
12 reps
-
7B
Reverse Pec Deck
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
12 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3A
Lat Pulldown
4
12 reps
-
3B
Bicep Curl (Cable)
4
10 reps
-
4
Good Morning
3
10 reps
-
5
Shrug (Dumbbell)
4
12 reps
-
6
Lat Pulldown (Single Arm)
5
10 reps
-
7A
Hammer Curl
4
12 reps
-
7B
Reverse Pec Deck
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
12 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3A
Lat Pulldown
4
12 reps
-
3B
Bicep Curl (Cable)
4
10 reps
-
4
Good Morning
3
10 reps
-
5
Shrug (Dumbbell)
4
12 reps
-
6
Lat Pulldown (Single Arm)
5
10 reps
-
7A
Hammer Curl
4
12 reps
-
7B
Reverse Pec Deck
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
12 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3A
Lat Pulldown
4
12 reps
-
3B
Bicep Curl (Cable)
4
10 reps
-
4
Good Morning
3
10 reps
-
5
Shrug (Dumbbell)
4
12 reps
-
6
Lat Pulldown (Single Arm)
5
10 reps
-
7A
Hammer Curl
4
12 reps
-
7B
Reverse Pec Deck
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
12 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3A
Lat Pulldown
4
12 reps
-
3B
Bicep Curl (Cable)
4
10 reps
-
4
Good Morning
3
10 reps
-
5
Shrug (Dumbbell)
4
12 reps
-
6
Lat Pulldown (Single Arm)
5
10 reps
-
7A
Hammer Curl
4
12 reps
-
7B
Reverse Pec Deck
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
12 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3A
Lat Pulldown
4
12 reps
-
3B
Bicep Curl (Cable)
4
10 reps
-
4
Good Morning
3
10 reps
-
5
Shrug (Dumbbell)
4
12 reps
-
6
Lat Pulldown (Single Arm)
5
10 reps
-
7A
Hammer Curl
4
12 reps
-
7B
Reverse Pec Deck
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Front Squat (Barbell)
3
8 reps
-
3A
Lying Leg Curl
5
10 reps
-
3B
Pull Through (Cable)
5
12 reps
-
4
Hack Squat
3
10 reps
-
5
Leg Press
4
12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Front Squat (Barbell)
3
8 reps
-
3A
Lying Leg Curl
5
10 reps
-
3B
Pull Through (Cable)
5
12 reps
-
4
Hack Squat
3
10 reps
-
5
Leg Press
4
12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Front Squat (Barbell)
3
8 reps
-
3A
Lying Leg Curl
5
10 reps
-
3B
Pull Through (Cable)
5
12 reps
-
4
Hack Squat
3
10 reps
-
5
Leg Press
4
12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Front Squat (Barbell)
3
8 reps
-
3A
Lying Leg Curl
5
10 reps
-
3B
Pull Through (Cable)
5
12 reps
-
4
Hack Squat
3
10 reps
-
5
Leg Press
4
12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Front Squat (Barbell)
3
8 reps
-
3A
Lying Leg Curl
5
10 reps
-
3B
Pull Through (Cable)
5
12 reps
-
4
Hack Squat
3
10 reps
-
5
Leg Press
4
12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Front Squat (Barbell)
3
8 reps
-
3A
Lying Leg Curl
5
10 reps
-
3B
Pull Through (Cable)
5
12 reps
-
4
Hack Squat
3
10 reps
-
5
Leg Press
4
12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Front Squat (Barbell)
3
8 reps
-
3A
Lying Leg Curl
5
10 reps
-
3B
Pull Through (Cable)
5
12 reps
-
4
Hack Squat
3
10 reps
-
5
Leg Press
4
12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Front Squat (Barbell)
3
8 reps
-
3A
Lying Leg Curl
5
10 reps
-
3B
Pull Through (Cable)
5
12 reps
-
4
Hack Squat
3
10 reps
-
5
Leg Press
4
12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Front Squat (Barbell)
3
8 reps
-
3A
Lying Leg Curl
5
10 reps
-
3B
Pull Through (Cable)
5
12 reps
-
4
Hack Squat
3
10 reps
-
5
Leg Press
4
12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Front Squat (Barbell)
3
8 reps
-
3A
Lying Leg Curl
5
10 reps
-
3B
Pull Through (Cable)
5
12 reps
-
4
Hack Squat
3
10 reps
-
5
Leg Press
4
12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Front Squat (Barbell)
3
8 reps
-
3A
Lying Leg Curl
5
10 reps
-
3B
Pull Through (Cable)
5
12 reps
-
4
Hack Squat
3
10 reps
-
5
Leg Press
4
12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Front Squat (Barbell)
3
8 reps
-
3A
Lying Leg Curl
5
10 reps
-
3B
Pull Through (Cable)
5
12 reps
-
4
Hack Squat
3
10 reps
-
5
Leg Press
4
12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)5 Sets
5 Reps
-
2
Incline Bench Press (Dumbbell)4 Sets
12 Reps
-
3A
Front Raise3 Sets
10 Reps
-
3B
French Press3 Sets
12 Reps
-
4
Tricep Pushdown (Cable)5 Sets
12 Reps
-
5
Seated Shoulder Press (Dumbbell)4 Sets
8 Reps
-
6
Pec Deck (Machine)4 Sets
10 Reps
-
7
Dip (Bodyweight)3 Sets
12 Reps
-
Day 2
1
Bent Over Row (Barbell)4 Sets
8 Reps
-
2A
Seated Row (Cable)4 Sets
10 Reps
-
2B
Pull-Up (Weighted)4 Sets
12 Reps
-
3
Spider Curl5 Sets
10 Reps
-
4A
Straight Arm Pull Downs4 Sets
10 Reps
-
4B
Bicep Curl (EZ Bar)4 Sets
12 Reps
-
5
Shrug (Dumbbell)5 Sets
10 Reps
-
6A
Face Pull3 Sets
15 Reps
-
6B
Bicep Curl (Dumbbell)3 Sets
10 Reps
-
Day 3
1
Squat (Barbell)5 Sets
8 Reps
-
2A
Pull Through (Cable)4 Sets
12 Reps
-
2B
Lunge (Dumbbell)4 Sets
12 Reps
-
3
Leg Curl3 Sets
10 Reps
-
4
Hack Squat5 Sets
8 Reps
-
5
Hip Thrust (Barbell)4 Sets
12 Reps
-
6
Leg Press4 Sets
10 Reps
-
7
Hip Abductor (Machine)3 Sets
12 Reps
-
Day 4
1
Incline Bench Press (Barbell)4 Sets
8 Reps
-
2
Chest Fly (Dumbbell)4 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)3 Sets
12 Reps
-
4A
Skull Crusher4 Sets
10 Reps
-
4B
Bench Press (Dumbbell)4 Sets
12 Reps
-
5
Straight Bar Cable Extensions3 Sets
12 Reps
-
6A
Chest Fly (Cable)4 Sets
10 Reps
-
6B
Tricep Extension (Dumbbell)4 Sets
12 Reps
-
Day 5
1
Bent Over Row (Dumbbell)4 Sets
12 Reps
-
2
Preacher Curl (Barbell)3 Sets
10 Reps
-
3A
Lat Pulldown4 Sets
12 Reps
-
3B
Bicep Curl (Cable)4 Sets
10 Reps
-
4
Good Morning3 Sets
10 Reps
-
5
Shrug (Dumbbell)4 Sets
12 Reps
-
6
Lat Pulldown (Single Arm)5 Sets
10 Reps
-
7A
Hammer Curl4 Sets
12 Reps
-
7B
Reverse Pec Deck4 Sets
15 Reps
-
Day 6
1
Squat (Barbell)5 Sets
8 Reps
-
2
Front Squat (Barbell)3 Sets
8 Reps
-
3A
Lying Leg Curl5 Sets
10 Reps
-
3B
Pull Through (Cable)5 Sets
12 Reps
-
4
Hack Squat3 Sets
10 Reps
-
5
Leg Press4 Sets
12 Reps
-
6
Bulgarian Split Squat (Dumbbell)3 Sets
10 Reps
-