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Pure AesthetiX: Push Pull Leg Arm Hypertrophy Program
by Ezra Kim
28 athletes joined
Program Description
Recommended Schedule: Monday - Push Tuesday - Pull Wednesday - Rest Thursday - Push Friday - Pull Saturday - Leg or Arm Sunday - Rest
Program Overview
Level
Beginner, Novice, Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
120 minutes
Created
Mar 11, 2024 09:57
Last Edited
Jun 17, 2024 05:58
down_app
Week 1
1 / 12 Weeks
Day 2
1
Pull-Up (Weighted)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
2
Lat Pulldown (Single Arm)
2 Sets
1 Set
8-12 Reps
8-99 Reps
@10
3
Face Pull
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Seated Row (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
5
Reverse Pec Deck
3 Sets
8-12 Reps
6
Shrug (Barbell)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
3
Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Pec Deck (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
6
Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
3
Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Pec Deck (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
6
Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
Day 4
1
Pull-Up (Weighted)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
2
Lat Pulldown
2 Sets
1 Set
12-15 Reps
12-15 Reps
@10
3
Face Pull
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Seated Cable Row (One Arm)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
5
Reverse Pec Deck
3 Sets
8-12 Reps
6
Shrug (Barbell)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
Day 5
1
Leg Press (45 Degrees)
3 Sets
8-12 Reps
2
Hip Thrust (Barbell)
3 Sets
8-12 Reps
3
Leg Extension
2 Sets
1 Set
8-12 Reps
8-99 Reps
@10
4
Hamstring Curl
2 Sets
1 Set
8-12 Reps
8-99 Reps
@10
5
Reverse Lunge (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
6
Standing Calf Raise
3 Sets
8-12 Reps
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
3
Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Pec Deck (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
6
Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
Day 2
1
Pull-Up (Weighted)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
2
Lat Pulldown (Single Arm)
2 Sets
1 Set
8-12 Reps
8-99 Reps
@10
3
Face Pull
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Seated Row (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
5
Reverse Pec Deck
3 Sets
8-12 Reps
6
Shrug (Barbell)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
3
Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Pec Deck (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
6
Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
Day 4
1
Pull-Up (Weighted)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
2
Lat Pulldown
2 Sets
1 Set
12-15 Reps
12-15 Reps
@10
3
Face Pull
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Seated Cable Row (One Arm)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
5
Reverse Pec Deck
3 Sets
8-12 Reps
6
Shrug (Barbell)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
Day 5
1
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
2
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
3
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
4
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
5
Rope Hammer Curl
3 Sets
12-15 Reps
6
Reverse Wrist Curl (Barbell)
3 Sets
12-15 Reps
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
3
Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Pec Deck (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
6
Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
Day 2
1
Pull-Up (Weighted)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
2
Lat Pulldown (Single Arm)
2 Sets
1 Set
8-12 Reps
8-99 Reps
@10
3
Face Pull
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Seated Row (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
5
Reverse Pec Deck
3 Sets
8-12 Reps
6
Shrug (Barbell)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
3
Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Pec Deck (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
6
Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
Day 4
1
Pull-Up (Weighted)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
2
Lat Pulldown
2 Sets
1 Set
12-15 Reps
12-15 Reps
@10
3
Face Pull
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Seated Cable Row (One Arm)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
5
Reverse Pec Deck
3 Sets
8-12 Reps
6
Shrug (Barbell)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
Day 5
1
Leg Press (45 Degrees)
3 Sets
8-12 Reps
2
Hip Thrust (Barbell)
3 Sets
8-12 Reps
3
Leg Extension
2 Sets
1 Set
8-12 Reps
8-99 Reps
@10
4
Hamstring Curl
2 Sets
1 Set
8-12 Reps
8-99 Reps
@10
5
Reverse Lunge (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
6
Standing Calf Raise
3 Sets
8-12 Reps
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
3
Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Pec Deck (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
6
Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
Day 2
1
Pull-Up (Weighted)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
2
Lat Pulldown (Single Arm)
2 Sets
1 Set
8-12 Reps
8-99 Reps
@10
3
Face Pull
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Seated Row (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
5
Reverse Pec Deck
3 Sets
8-12 Reps
6
Shrug (Barbell)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
3
Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Pec Deck (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
6
Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
Day 4
1
Pull-Up (Weighted)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
2
Lat Pulldown
2 Sets
1 Set
12-15 Reps
12-15 Reps
@10
3
Face Pull
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Seated Cable Row (One Arm)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
5
Reverse Pec Deck
3 Sets
8-12 Reps
6
Shrug (Barbell)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
Day 5
1
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
2
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
3
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
4
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
5
Rope Hammer Curl
3 Sets
12-15 Reps
6
Reverse Wrist Curl (Barbell)
3 Sets
12-15 Reps
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
3
Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Pec Deck (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
6
Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
Day 2
1
Pull-Up (Weighted)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
2
Lat Pulldown (Single Arm)
2 Sets
1 Set
8-12 Reps
8-99 Reps
@10
3
Face Pull
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Seated Row (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
5
Reverse Pec Deck
3 Sets
8-12 Reps
6
Shrug (Barbell)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
3
Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Pec Deck (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
6
Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
Day 4
1
Pull-Up (Weighted)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
2
Lat Pulldown
2 Sets
1 Set
12-15 Reps
12-15 Reps
@10
3
Face Pull
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Seated Cable Row (One Arm)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
5
Reverse Pec Deck
3 Sets
8-12 Reps
6
Shrug (Barbell)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
Day 5
1
Leg Press (45 Degrees)
3 Sets
8-12 Reps
2
Hip Thrust (Barbell)
3 Sets
8-12 Reps
3
Leg Extension
2 Sets
1 Set
8-12 Reps
8-99 Reps
@10
4
Hamstring Curl
2 Sets
1 Set
8-12 Reps
8-99 Reps
@10
5
Reverse Lunge (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
6
Standing Calf Raise
3 Sets
8-12 Reps
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
3
Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Pec Deck (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
6
Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
Day 2
1
Pull-Up (Weighted)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
2
Lat Pulldown (Single Arm)
2 Sets
1 Set
8-12 Reps
8-99 Reps
@10
3
Face Pull
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Seated Row (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
5
Reverse Pec Deck
3 Sets
8-12 Reps
6
Shrug (Barbell)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
3
Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Pec Deck (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
6
Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
Day 4
1
Pull-Up (Weighted)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
2
Lat Pulldown
2 Sets
1 Set
12-15 Reps
12-15 Reps
@10
3
Face Pull
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Seated Cable Row (One Arm)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
5
Reverse Pec Deck
3 Sets
8-12 Reps
6
Shrug (Barbell)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
Day 5
1
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
2
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
3
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
4
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
5
Rope Hammer Curl
3 Sets
12-15 Reps
6
Reverse Wrist Curl (Barbell)
3 Sets
12-15 Reps
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
3
Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Pec Deck (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
6
Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
Day 2
1
Pull-Up (Weighted)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
2
Lat Pulldown (Single Arm)
2 Sets
1 Set
8-12 Reps
8-99 Reps
@10
3
Face Pull
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Seated Row (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
5
Reverse Pec Deck
3 Sets
8-12 Reps
6
Shrug (Barbell)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
3
Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Pec Deck (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
6
Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
Day 4
1
Pull-Up (Weighted)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
2
Lat Pulldown
2 Sets
1 Set
12-15 Reps
12-15 Reps
@10
3
Face Pull
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Seated Cable Row (One Arm)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
5
Reverse Pec Deck
3 Sets
8-12 Reps
6
Shrug (Barbell)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
Day 5
1
Leg Press (45 Degrees)
3 Sets
8-12 Reps
2
Hip Thrust (Barbell)
3 Sets
8-12 Reps
3
Leg Extension
2 Sets
1 Set
8-12 Reps
8-99 Reps
@10
4
Hamstring Curl
2 Sets
1 Set
8-12 Reps
8-99 Reps
@10
5
Reverse Lunge (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
6
Standing Calf Raise
3 Sets
8-12 Reps
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
3
Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Pec Deck (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
6
Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
Day 2
1
Pull-Up (Weighted)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
2
Lat Pulldown (Single Arm)
2 Sets
1 Set
8-12 Reps
8-99 Reps
@10
3
Face Pull
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Seated Row (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
5
Reverse Pec Deck
3 Sets
8-12 Reps
6
Shrug (Barbell)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
3
Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Pec Deck (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
6
Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
Day 4
1
Pull-Up (Weighted)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
2
Lat Pulldown
2 Sets
1 Set
12-15 Reps
12-15 Reps
@10
3
Face Pull
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Seated Cable Row (One Arm)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
5
Reverse Pec Deck
3 Sets
8-12 Reps
6
Shrug (Barbell)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
Day 5
1
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
2
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
3
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
4
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
5
Rope Hammer Curl
3 Sets
12-15 Reps
6
Reverse Wrist Curl (Barbell)
3 Sets
12-15 Reps
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
3
Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Pec Deck (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
6
Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
Day 2
1
Pull-Up (Weighted)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
2
Lat Pulldown (Single Arm)
2 Sets
1 Set
8-12 Reps
8-99 Reps
@10
3
Face Pull
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Seated Row (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
5
Reverse Pec Deck
3 Sets
8-12 Reps
6
Shrug (Barbell)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
3
Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Pec Deck (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
6
Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
Day 4
1
Pull-Up (Weighted)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
2
Lat Pulldown
2 Sets
1 Set
12-15 Reps
12-15 Reps
@10
3
Face Pull
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Seated Cable Row (One Arm)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
5
Reverse Pec Deck
3 Sets
8-12 Reps
6
Shrug (Barbell)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
Day 5
1
Leg Press (45 Degrees)
3 Sets
8-12 Reps
2
Hip Thrust (Barbell)
3 Sets
8-12 Reps
3
Leg Extension
2 Sets
1 Set
8-12 Reps
8-99 Reps
@10
4
Hamstring Curl
2 Sets
1 Set
8-12 Reps
8-99 Reps
@10
5
Reverse Lunge (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
6
Standing Calf Raise
3 Sets
8-12 Reps
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
3
Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Pec Deck (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
6
Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
Day 2
1
Pull-Up (Weighted)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
2
Lat Pulldown (Single Arm)
2 Sets
1 Set
8-12 Reps
8-99 Reps
@10
3
Face Pull
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Seated Row (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
5
Reverse Pec Deck
3 Sets
8-12 Reps
6
Shrug (Barbell)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
3
Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Pec Deck (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
6
Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
Day 4
1
Pull-Up (Weighted)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
2
Lat Pulldown
2 Sets
1 Set
12-15 Reps
12-15 Reps
@10
3
Face Pull
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Seated Cable Row (One Arm)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
5
Reverse Pec Deck
3 Sets
8-12 Reps
6
Shrug (Barbell)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
Day 5
1
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
2
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
3
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
4
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
5
Rope Hammer Curl
3 Sets
12-15 Reps
6
Reverse Wrist Curl (Barbell)
3 Sets
12-15 Reps
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
3
Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Pec Deck (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
6
Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
Day 2
1
Pull-Up (Weighted)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
2
Lat Pulldown (Single Arm)
2 Sets
1 Set
8-12 Reps
8-99 Reps
@10
3
Face Pull
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Seated Row (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
5
Reverse Pec Deck
3 Sets
8-12 Reps
6
Shrug (Barbell)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
3
Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Pec Deck (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
6
Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
Day 4
1
Pull-Up (Weighted)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
2
Lat Pulldown
2 Sets
1 Set
12-15 Reps
12-15 Reps
@10
3
Face Pull
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Seated Cable Row (One Arm)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
5
Reverse Pec Deck
3 Sets
8-12 Reps
6
Shrug (Barbell)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
Day 5
1
Leg Press (45 Degrees)
3 Sets
8-12 Reps
2
Hip Thrust (Barbell)
3 Sets
8-12 Reps
3
Leg Extension
2 Sets
1 Set
8-12 Reps
8-99 Reps
@10
4
Hamstring Curl
2 Sets
1 Set
8-12 Reps
8-99 Reps
@10
5
Reverse Lunge (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
6
Standing Calf Raise
3 Sets
8-12 Reps
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
3
Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Pec Deck (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
6
Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
Day 2
1
Pull-Up (Weighted)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
2
Lat Pulldown (Single Arm)
2 Sets
1 Set
8-12 Reps
8-99 Reps
@10
3
Face Pull
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Seated Row (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
5
Reverse Pec Deck
3 Sets
8-12 Reps
6
Shrug (Barbell)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
3
Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Pec Deck (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
6
Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
Day 4
1
Pull-Up (Weighted)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
2
Lat Pulldown
2 Sets
1 Set
12-15 Reps
12-15 Reps
@10
3
Face Pull
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Seated Cable Row (One Arm)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
5
Reverse Pec Deck
3 Sets
8-12 Reps
6
Shrug (Barbell)
2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
Day 5
1
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
2
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
3
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
4
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
5
Rope Hammer Curl
3 Sets
12-15 Reps
6
Reverse Wrist Curl (Barbell)
3 Sets
12-15 Reps