Program Description
Recommended Schedule: Monday - Full Body Tuesday - Rest Wednesday - Full Body Thursday - Rest Friday - Full Body Saturday - Arm Sunday - Rest
Program Overview
- LevelIntermediate, Beginner, Novice
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout120 minutes
- CreatedMar 31, 2024 10:19
- Last EditedNov 01, 2024 08:57
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Leg Press (45 Degrees)
3
8-12 reps
3
Lat Pulldown
3
8-12 reps
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
5
Hamstring Curl
3
8-12 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Leg Press (45 Degrees)
3
8-12 reps
3
Lat Pulldown
3
8-12 reps
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
5
Hamstring Curl
3
8-12 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Leg Press (45 Degrees)
3
8-12 reps
3
Lat Pulldown
3
8-12 reps
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
5
Hamstring Curl
3
8-12 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Leg Press (45 Degrees)
3
8-12 reps
3
Lat Pulldown
3
8-12 reps
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
5
Hamstring Curl
3
8-12 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Leg Press (45 Degrees)
3
8-12 reps
3
Lat Pulldown
3
8-12 reps
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
5
Hamstring Curl
3
8-12 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Leg Press (45 Degrees)
3
8-12 reps
3
Lat Pulldown
3
8-12 reps
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
5
Hamstring Curl
3
8-12 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Leg Press (45 Degrees)
3
8-12 reps
3
Lat Pulldown
3
8-12 reps
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
5
Hamstring Curl
3
8-12 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Leg Press (45 Degrees)
3
8-12 reps
3
Lat Pulldown
3
8-12 reps
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
5
Hamstring Curl
3
8-12 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2
Military Press (Barbell)
3
8-12 reps
3
Bent Over Row (Barbell)
3
8-12 reps
4
Incline Bench Press (Dumbbell)
3
8-12 reps
5
Reverse Lunge (Dumbbell)
3
8 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2
Military Press (Barbell)
3
8-12 reps
3
Bent Over Row (Barbell)
3
8-12 reps
4
Incline Bench Press (Dumbbell)
3
8-12 reps
5
Reverse Lunge (Dumbbell)
3
8 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2
Military Press (Barbell)
3
8-12 reps
3
Bent Over Row (Barbell)
3
8-12 reps
4
Incline Bench Press (Dumbbell)
3
8-12 reps
5
Reverse Lunge (Dumbbell)
3
8 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2
Military Press (Barbell)
3
8-12 reps
3
Bent Over Row (Barbell)
3
8-12 reps
4
Incline Bench Press (Dumbbell)
3
8-12 reps
5
Reverse Lunge (Dumbbell)
3
8 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2
Military Press (Barbell)
3
8-12 reps
3
Bent Over Row (Barbell)
3
8-12 reps
4
Incline Bench Press (Dumbbell)
3
8-12 reps
5
Reverse Lunge (Dumbbell)
3
8 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2
Military Press (Barbell)
3
8-12 reps
3
Bent Over Row (Barbell)
3
8-12 reps
4
Incline Bench Press (Dumbbell)
3
8-12 reps
5
Reverse Lunge (Dumbbell)
3
8 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2
Military Press (Barbell)
3
8-12 reps
3
Bent Over Row (Barbell)
3
8-12 reps
4
Incline Bench Press (Dumbbell)
3
8-12 reps
5
Reverse Lunge (Dumbbell)
3
8 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2
Military Press (Barbell)
3
8-12 reps
3
Bent Over Row (Barbell)
3
8-12 reps
4
Incline Bench Press (Dumbbell)
3
8-12 reps
5
Reverse Lunge (Dumbbell)
3
8 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
2
Incline Bench Press (Barbell)
3
8-12 reps
3
Leg Press (45 Degrees)
3
8-12 reps
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
5
Hamstring Curl
3
8-12 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
2
Incline Bench Press (Barbell)
3
8-12 reps
3
Leg Press (45 Degrees)
3
8-12 reps
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
5
Hamstring Curl
3
8-12 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
2
Incline Bench Press (Barbell)
3
8-12 reps
3
Leg Press (45 Degrees)
3
8-12 reps
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
5
Hamstring Curl
3
8-12 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
2
Incline Bench Press (Barbell)
3
8-12 reps
3
Leg Press (45 Degrees)
3
8-12 reps
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
5
Hamstring Curl
3
8-12 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
2
Incline Bench Press (Barbell)
3
8-12 reps
3
Leg Press (45 Degrees)
3
8-12 reps
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
5
Hamstring Curl
3
8-12 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
2
Incline Bench Press (Barbell)
3
8-12 reps
3
Leg Press (45 Degrees)
3
8-12 reps
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
5
Hamstring Curl
3
8-12 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
2
Incline Bench Press (Barbell)
3
8-12 reps
3
Leg Press (45 Degrees)
3
8-12 reps
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
5
Hamstring Curl
3
8-12 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
2
Incline Bench Press (Barbell)
3
8-12 reps
3
Leg Press (45 Degrees)
3
8-12 reps
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
5
Hamstring Curl
3
8-12 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
8-12 reps
2
Incline Curl (Dumbbell)
3
8-12 reps
3
Overhead Tricep Extension (Cable)
3
8-12 reps
4
Preacher Curl (Dumbbell)
3
8-12 reps
5
Tricep Pushdown (Cable)
3
10-15 reps
6
Rope Hammer Curl
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
8-12 reps
2
Incline Curl (Dumbbell)
3
8-12 reps
3
Overhead Tricep Extension (Cable)
3
8-12 reps
4
Preacher Curl (Dumbbell)
3
8-12 reps
5
Tricep Pushdown (Cable)
3
10-15 reps
6
Rope Hammer Curl
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
8-12 reps
2
Incline Curl (Dumbbell)
3
8-12 reps
3
Overhead Tricep Extension (Cable)
3
8-12 reps
4
Preacher Curl (Dumbbell)
3
8-12 reps
5
Tricep Pushdown (Cable)
3
10-15 reps
6
Rope Hammer Curl
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
8-12 reps
2
Incline Curl (Dumbbell)
3
8-12 reps
3
Overhead Tricep Extension (Cable)
3
8-12 reps
4
Preacher Curl (Dumbbell)
3
8-12 reps
5
Tricep Pushdown (Cable)
3
10-15 reps
6
Rope Hammer Curl
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
8-12 reps
2
Incline Curl (Dumbbell)
3
8-12 reps
3
Overhead Tricep Extension (Cable)
3
8-12 reps
4
Preacher Curl (Dumbbell)
3
8-12 reps
5
Tricep Pushdown (Cable)
3
10-15 reps
6
Rope Hammer Curl
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
8-12 reps
2
Incline Curl (Dumbbell)
3
8-12 reps
3
Overhead Tricep Extension (Cable)
3
8-12 reps
4
Preacher Curl (Dumbbell)
3
8-12 reps
5
Tricep Pushdown (Cable)
3
10-15 reps
6
Rope Hammer Curl
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
8-12 reps
2
Incline Curl (Dumbbell)
3
8-12 reps
3
Overhead Tricep Extension (Cable)
3
8-12 reps
4
Preacher Curl (Dumbbell)
3
8-12 reps
5
Tricep Pushdown (Cable)
3
10-15 reps
6
Rope Hammer Curl
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
8-12 reps
2
Incline Curl (Dumbbell)
3
8-12 reps
3
Overhead Tricep Extension (Cable)
3
8-12 reps
4
Preacher Curl (Dumbbell)
3
8-12 reps
5
Tricep Pushdown (Cable)
3
10-15 reps
6
Rope Hammer Curl
3
10-15 reps
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
6-10 Reps
2
Leg Press (45 Degrees)3 Sets
8-12 Reps
3
Lat Pulldown3 Sets
8-12 Reps
4
Seated Overhead Press (Dumbbell)3 Sets
8-12 Reps
5
Hamstring Curl3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
Day 2
1
Squat (Barbell)3 Sets
6-10 Reps
2
Military Press (Barbell)3 Sets
8-12 Reps
3
Bent Over Row (Barbell)3 Sets
8-12 Reps
4
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
5
Reverse Lunge (Dumbbell)3 Sets
8 Reps
6
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
Day 3
1
Lat Pulldown3 Sets
8-12 Reps
2
Incline Bench Press (Barbell)3 Sets
8-12 Reps
3
Leg Press (45 Degrees)3 Sets
8-12 Reps
4
Seated Overhead Press (Dumbbell)3 Sets
8-12 Reps
5
Hamstring Curl3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
Day 4
1
Skull Crusher3 Sets
8-12 Reps
2
Incline Curl (Dumbbell)3 Sets
8-12 Reps
3
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
4
Preacher Curl (Dumbbell)3 Sets
8-12 Reps
5
Tricep Pushdown (Cable)3 Sets
10-15 Reps
6
Rope Hammer Curl3 Sets
10-15 Reps