Program Description
Emilio
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMay 06, 2024 05:28
- Last EditedJun 18, 2025 09:24

Summary
Unleash your strength with the **Programmation Emilio 3 mois**, a comprehensive 12-week program designed to challenge and transform your physique. Committing to five days a week, you'll engage in a balanced blend of push and pull workouts, targeting both upper and lower body muscle groups. Each session is meticulously crafted with a variety of exercises, including barbell and dumbbell movements, to maximize gains and enhance your lifting technique. Elevate your fitness journey and achieve your goals with this structured, full-gym program that promises to push your limits and redefine your strength.
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)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Overhead Press (Barbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Overhead Press (Barbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Overhead Press (Barbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Overhead Press (Barbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Kettlebell Swing
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
12-15 reps
-
4
Leg Curl
4
12-15 reps
-
5
Kettlebell Swing
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
12-15 reps
-
4
Leg Curl
4
12-15 reps
-
5
Kettlebell Swing
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
12-15 reps
-
4
Leg Curl
4
12-15 reps
-
5
Kettlebell Swing
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
12-15 reps
-
4
Leg Curl
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
12-15 reps
-
4
Leg Curl
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
12-15 reps
-
4
Leg Curl
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
12-15 reps
-
4
Leg Curl
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
12-15 reps
-
4
Leg Curl
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
12-15 reps
-
4
Leg Curl
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
12-15 reps
-
4
Leg Curl
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Bicep Curl (Barbell)
3
12-15 reps
-
4
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Bicep Curl (Barbell)
4
12-15 reps
-
4
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Bicep Curl (Barbell)
4
12-15 reps
-
4
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Bicep Curl (Barbell)
4
12-15 reps
-
4
Hammer Curl
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-12 reps
-
2
Barbell Row
4
8-12 reps
-
3
Bicep Curl (Barbell)
4
12-15 reps
-
4
Hammer Curl
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-12 reps
-
2
Barbell Row
4
8-12 reps
-
3
Bicep Curl (Barbell)
4
12-15 reps
-
4
Hammer Curl
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-12 reps
-
2
Barbell Row
4
8-12 reps
-
3
Bicep Curl (Barbell)
4
12-15 reps
-
4
Hammer Curl
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-12 reps
-
2
Barbell Row
4
8-12 reps
-
3
Bicep Curl (Barbell)
4
12-15 reps
-
4
Hammer Curl
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Bicep Curl (Barbell)
3
12-15 reps
-
4
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Bicep Curl (Barbell)
4
12-15 reps
-
4
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Bicep Curl (Barbell)
4
12-15 reps
-
4
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Bicep Curl (Barbell)
4
12-15 reps
-
4
Hammer Curl
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
12-15 reps
-
2
Push Up
3
15-20 reps
-
3
Walking Lunge (Dumbbell)
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
12-15 reps
-
2
Push Up
3
15-20 reps
-
3
Walking Lunge (Dumbbell)
4
12-15 reps
-
4
Leg Curl
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
12-15 reps
-
2
Push Up
3
15-20 reps
-
3
Walking Lunge (Dumbbell)
4
12-15 reps
-
4
Leg Curl
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Dumbbell Curl
4
8-12 reps
-
1B
Dip (Weighted)
4
12-15 reps
-
2
Push Up
3
15-20 reps
-
3
Walking Lunge (Dumbbell)
4
12-15 reps
-
4
Leg Curl
4
12-15 reps
-
5
Rear Delt Row
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Dumbbell Curl
4
8-12 reps
-
1B
Dip (Weighted)
4
12-15 reps
-
2
Push Up
4
15-20 reps
-
3
Walking Lunge (Dumbbell)
4
12-15 reps
-
4
Leg Curl
4
12-15 reps
-
5
Rear Delt Row
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Dumbbell Curl
4
8-12 reps
-
1B
Dip (Weighted)
4
12-15 reps
-
2
Push Up
4
15-20 reps
-
3
Walking Lunge (Dumbbell)
4
12-15 reps
-
4
Leg Curl
4
12-15 reps
-
5
Rear Delt Row
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Dumbbell Curl
4
8-12 reps
-
1B
Dip (Weighted)
4
12-15 reps
-
2
Push Up
3
15-20 reps
-
3
Walking Lunge (Dumbbell)
4
12-15 reps
-
4
Leg Curl
4
12-15 reps
-
5
Rear Delt Row
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Dumbbell Curl
4
8-12 reps
-
1B
Dip (Weighted)
4
12-15 reps
-
2
Push Up
3
15-20 reps
-
3
Walking Lunge (Dumbbell)
4
12-15 reps
-
4
Leg Curl
4
12-15 reps
-
5
Rear Delt Row
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
12-15 reps
-
2
Push Up
3
15-20 reps
-
3
Walking Lunge (Dumbbell)
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
12-15 reps
-
2
Push Up
3
15-20 reps
-
3
Walking Lunge (Dumbbell)
4
12-15 reps
-
4
Leg Curl
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
12-15 reps
-
2
Push Up
3
15-20 reps
-
3
Walking Lunge (Dumbbell)
4
12-15 reps
-
4
Leg Curl
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Dumbbell Curl
4
8-12 reps
-
1B
Dip (Weighted)
4
12-15 reps
-
2
Push Up
3
15-20 reps
-
3
Walking Lunge (Dumbbell)
4
12-15 reps
-
4
Leg Curl
4
12-15 reps
-
5
Rear Delt Row
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
12-15 reps
-
1B
Leg Curl
3
12-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Single Leg Romanian Deadlift
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Face Pull
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
12-15 reps
-
1B
Leg Curl
3
12-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Single Leg Romanian Deadlift
3
8-12 reps
-
3
Bench Press (Dumbbell)
4
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
6
Face Pull
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
12-15 reps
-
1B
Leg Curl
3
12-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Single Leg Romanian Deadlift
3
8-12 reps
-
3
Bench Press (Dumbbell)
4
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
6
Face Pull
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
12-15 reps
-
1B
Leg Curl
3
12-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Single Leg Romanian Deadlift
3
8-12 reps
-
3
Bench Press (Dumbbell)
4
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
6
Face Pull
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
12-15 reps
-
1B
Leg Curl
4
12-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Single Leg Romanian Deadlift
3
8-12 reps
-
3
Bench Press (Dumbbell)
4
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
6
Face Pull
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
12-15 reps
-
1B
Leg Curl
4
12-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Single Leg Romanian Deadlift
3
8-12 reps
-
3
Bench Press (Dumbbell)
4
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
6
Face Pull
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
12-15 reps
-
1B
Leg Curl
4
12-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Single Leg Romanian Deadlift
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
6
Face Pull
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
12-15 reps
-
1B
Leg Curl
4
12-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Single Leg Romanian Deadlift
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
6
Face Pull
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
12-15 reps
-
1B
Leg Curl
3
12-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Single Leg Romanian Deadlift
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Face Pull
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
12-15 reps
-
1B
Leg Curl
3
12-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Single Leg Romanian Deadlift
3
8-12 reps
-
3
Bench Press (Dumbbell)
4
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
6
Face Pull
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
12-15 reps
-
1B
Leg Curl
3
12-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Single Leg Romanian Deadlift
3
8-12 reps
-
3
Bench Press (Dumbbell)
4
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
6
Face Pull
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
12-15 reps
-
1B
Leg Curl
3
12-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Single Leg Romanian Deadlift
3
8-12 reps
-
3
Bench Press (Dumbbell)
4
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
6
Face Pull
3
12-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
8-12 Reps
-
2
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
-
3
Overhead Press (Barbell)3 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
-
Day 2
1
Goblet Squat3 Sets
8-12 Reps
-
2
Leg Press3 Sets
8-12 Reps
-
3
Romanian Deadlift (Barbell)3 Sets
12-15 Reps
-
4
Leg Curl3 Sets
12-15 Reps
-
5
Kettlebell Swing1 Set
AMRAP
-
Day 3
1
Pull-Up (Weighted)3 Sets
8-12 Reps
-
2
Barbell Row3 Sets
8-12 Reps
-
3
Bicep Curl (Barbell)3 Sets
12-15 Reps
-
4
Hammer Curl3 Sets
8-12 Reps
-
Day 4
1
Dip (Weighted)3 Sets
12-15 Reps
-
2
Push Up3 Sets
15-20 Reps
-
3
Walking Lunge (Dumbbell)3 Sets
12-15 Reps
-
4
Leg Curl3 Sets
12-15 Reps
-
Day 5
1A
Leg Extension3 Sets
12-15 Reps
-
1B
Leg Curl3 Sets
12-15 Reps
-
2A
Bulgarian Split Squat (Dumbbell)3 Sets
8-12 Reps
-
2B
Single Leg Romanian Deadlift3 Sets
8-12 Reps
-
3
Bench Press (Dumbbell)3 Sets
8-12 Reps
-
4
Chest Fly (Cable)3 Sets
12-15 Reps
-
5
Seated Shoulder Press (Dumbbell)3 Sets
8-12 Reps
-
6
Face Pull3 Sets
12-15 Reps
-