Program Description
Gain Muscle
Program Overview
- LevelIntermediate, Novice
- GoalMuscle & Sculpting, Bodyweight Fitness, Athletics
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout120 minutes
- CreatedMay 03, 2024 04:46
- Last EditedMay 08, 2024 02:25
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
Pec Deck (Machine)
4
12 reps
2
Bench Press (Barbell)
4
12 reps
3
Chest Press (Machine)
4
12 reps
4
Chest Fly (Cable)
4
12 reps
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
6
Single Arm Tricep Extension (Cable)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
2
Bench Press (Barbell)
4
12 reps
3
Chest Press (Machine)
4
12 reps
4
Chest Fly (Cable)
4
12 reps
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
6
Single Arm Tricep Extension (Cable)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
2
Bench Press (Barbell)
4
12 reps
3
Chest Press (Machine)
4
12 reps
4
Chest Fly (Cable)
4
12 reps
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
6
Single Arm Tricep Extension (Cable)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
2
Bench Press (Barbell)
4
12 reps
3
Chest Press (Machine)
4
12 reps
4
Chest Fly (Cable)
4
12 reps
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
6
Single Arm Tricep Extension (Cable)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
2
Bench Press (Barbell)
4
12 reps
3
Chest Press (Machine)
4
12 reps
4
Chest Fly (Cable)
4
12 reps
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
6
Single Arm Tricep Extension (Cable)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
2
Bench Press (Barbell)
4
12 reps
3
Chest Press (Machine)
4
12 reps
4
Chest Fly (Cable)
4
12 reps
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
6
Single Arm Tricep Extension (Cable)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
2
Bench Press (Barbell)
4
12 reps
3
Chest Press (Machine)
4
12 reps
4
Chest Fly (Cable)
4
12 reps
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
6
Single Arm Tricep Extension (Cable)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
2
Bench Press (Barbell)
4
12 reps
3
Chest Press (Machine)
4
12 reps
4
Chest Fly (Cable)
4
12 reps
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
6
Single Arm Tricep Extension (Cable)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
2
Bench Press (Barbell)
4
12 reps
3
Chest Press (Machine)
4
12 reps
4
Chest Fly (Cable)
4
12 reps
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
6
Single Arm Tricep Extension (Cable)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
2
Bench Press (Barbell)
4
12 reps
3
Chest Press (Machine)
4
12 reps
4
Chest Fly (Cable)
4
12 reps
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
6
Single Arm Tricep Extension (Cable)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
2
Bench Press (Barbell)
4
12 reps
3
Chest Press (Machine)
4
12 reps
4
Chest Fly (Cable)
4
12 reps
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
6
Single Arm Tricep Extension (Cable)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
2
Bench Press (Barbell)
4
12 reps
3
Chest Press (Machine)
4
12 reps
4
Chest Fly (Cable)
4
12 reps
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
6
Single Arm Tricep Extension (Cable)
4
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
2
Lat Pulldown
3
12 reps
3
Lat Pulldown (Neutral Grip)
3
12 reps
4
Seated Row (Cable)
3
12 reps
5
Cross Cable Rear Dealt Fly
3
12 reps
6
T-Bar Row
3
12 reps
7
Bicep Curl (Barbell)
3
12 reps
8
Bicep Curl (Dumbbell)
3
12 reps
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
10
Bicep Curl (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
2
Lat Pulldown
3
12 reps
3
Lat Pulldown (Neutral Grip)
3
12 reps
4
Seated Row (Cable)
3
12 reps
5
Cross Cable Rear Dealt Fly
3
12 reps
6
T-Bar Row
3
12 reps
7
Bicep Curl (Barbell)
3
12 reps
8
Bicep Curl (Dumbbell)
3
12 reps
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
10
Bicep Curl (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
2
Lat Pulldown
3
12 reps
3
Lat Pulldown (Neutral Grip)
3
12 reps
4
Seated Row (Cable)
3
12 reps
5
Cross Cable Rear Dealt Fly
3
12 reps
6
T-Bar Row
3
12 reps
7
Bicep Curl (Barbell)
3
12 reps
8
Bicep Curl (Dumbbell)
3
12 reps
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
10
Bicep Curl (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
2
Lat Pulldown
3
12 reps
3
Lat Pulldown (Neutral Grip)
3
12 reps
4
Seated Row (Cable)
3
12 reps
5
Cross Cable Rear Dealt Fly
3
12 reps
6
T-Bar Row
3
12 reps
7
Bicep Curl (Barbell)
3
12 reps
8
Bicep Curl (Dumbbell)
3
12 reps
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
10
Bicep Curl (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
2
Lat Pulldown
3
12 reps
3
Lat Pulldown (Neutral Grip)
3
12 reps
4
Seated Row (Cable)
3
12 reps
5
Cross Cable Rear Dealt Fly
3
12 reps
6
T-Bar Row
3
12 reps
7
Bicep Curl (Barbell)
3
12 reps
8
Bicep Curl (Dumbbell)
3
12 reps
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
10
Bicep Curl (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
2
Lat Pulldown
3
12 reps
3
Lat Pulldown (Neutral Grip)
3
12 reps
4
Seated Row (Cable)
3
12 reps
5
Cross Cable Rear Dealt Fly
3
12 reps
6
T-Bar Row
3
12 reps
7
Bicep Curl (Barbell)
3
12 reps
8
Bicep Curl (Dumbbell)
3
12 reps
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
10
Bicep Curl (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
2
Lat Pulldown
3
12 reps
3
Lat Pulldown (Neutral Grip)
3
12 reps
4
Seated Row (Cable)
3
12 reps
5
Cross Cable Rear Dealt Fly
3
12 reps
6
T-Bar Row
3
12 reps
7
Bicep Curl (Barbell)
3
12 reps
8
Bicep Curl (Dumbbell)
3
12 reps
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
10
Bicep Curl (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
2
Lat Pulldown
3
12 reps
3
Lat Pulldown (Neutral Grip)
3
12 reps
4
Seated Row (Cable)
3
12 reps
5
Cross Cable Rear Dealt Fly
3
12 reps
6
T-Bar Row
3
12 reps
7
Bicep Curl (Barbell)
3
12 reps
8
Bicep Curl (Dumbbell)
3
12 reps
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
10
Bicep Curl (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
2
Lat Pulldown
3
12 reps
3
Lat Pulldown (Neutral Grip)
3
12 reps
4
Seated Row (Cable)
3
12 reps
5
Cross Cable Rear Dealt Fly
3
12 reps
6
T-Bar Row
3
12 reps
7
Bicep Curl (Barbell)
3
12 reps
8
Bicep Curl (Dumbbell)
3
12 reps
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
10
Bicep Curl (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
2
Lat Pulldown
3
12 reps
3
Lat Pulldown (Neutral Grip)
3
12 reps
4
Seated Row (Cable)
3
12 reps
5
Cross Cable Rear Dealt Fly
3
12 reps
6
T-Bar Row
3
12 reps
7
Bicep Curl (Barbell)
3
12 reps
8
Bicep Curl (Dumbbell)
3
12 reps
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
10
Bicep Curl (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
2
Lat Pulldown
3
12 reps
3
Lat Pulldown (Neutral Grip)
3
12 reps
4
Seated Row (Cable)
3
12 reps
5
Cross Cable Rear Dealt Fly
3
12 reps
6
T-Bar Row
3
12 reps
7
Bicep Curl (Barbell)
3
12 reps
8
Bicep Curl (Dumbbell)
3
12 reps
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
10
Bicep Curl (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
2
Lat Pulldown
3
12 reps
3
Lat Pulldown (Neutral Grip)
3
12 reps
4
Seated Row (Cable)
3
12 reps
5
Cross Cable Rear Dealt Fly
3
12 reps
6
T-Bar Row
3
12 reps
7
Bicep Curl (Barbell)
3
12 reps
8
Bicep Curl (Dumbbell)
3
12 reps
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
10
Bicep Curl (Cable)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
2
Hip Abductor (Machine)
4
12 reps
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
5
Squat (Smith Machine)
4
12 reps
6
Goblet Squat
4
12 reps
7
Leg Press (45 Degrees)
4
12 reps
8
Standing Calf Raise
4
12 reps
9
Lying Leg Curl
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
2
Hip Abductor (Machine)
4
12 reps
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
5
Squat (Smith Machine)
4
12 reps
6
Goblet Squat
4
12 reps
7
Leg Press (45 Degrees)
4
12 reps
8
Standing Calf Raise
4
12 reps
9
Lying Leg Curl
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
2
Hip Abductor (Machine)
4
12 reps
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
5
Squat (Smith Machine)
4
12 reps
6
Goblet Squat
4
12 reps
7
Leg Press (45 Degrees)
4
12 reps
8
Standing Calf Raise
4
12 reps
9
Lying Leg Curl
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
2
Hip Abductor (Machine)
4
12 reps
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
5
Squat (Smith Machine)
4
12 reps
6
Goblet Squat
4
12 reps
7
Leg Press (45 Degrees)
4
12 reps
8
Standing Calf Raise
4
12 reps
9
Lying Leg Curl
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
2
Hip Abductor (Machine)
4
12 reps
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
5
Squat (Smith Machine)
4
12 reps
6
Goblet Squat
4
12 reps
7
Leg Press (45 Degrees)
4
12 reps
8
Standing Calf Raise
4
12 reps
9
Lying Leg Curl
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
2
Hip Abductor (Machine)
4
12 reps
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
5
Squat (Smith Machine)
4
12 reps
6
Goblet Squat
4
12 reps
7
Leg Press (45 Degrees)
4
12 reps
8
Standing Calf Raise
4
12 reps
9
Lying Leg Curl
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
2
Hip Abductor (Machine)
4
12 reps
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
5
Squat (Smith Machine)
4
12 reps
6
Goblet Squat
4
12 reps
7
Leg Press (45 Degrees)
4
12 reps
8
Standing Calf Raise
4
12 reps
9
Lying Leg Curl
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
2
Hip Abductor (Machine)
4
12 reps
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
5
Squat (Smith Machine)
4
12 reps
6
Goblet Squat
4
12 reps
7
Leg Press (45 Degrees)
4
12 reps
8
Standing Calf Raise
4
12 reps
9
Lying Leg Curl
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
2
Hip Abductor (Machine)
4
12 reps
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
5
Squat (Smith Machine)
4
12 reps
6
Goblet Squat
4
12 reps
7
Leg Press (45 Degrees)
4
12 reps
8
Standing Calf Raise
4
12 reps
9
Lying Leg Curl
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
2
Hip Abductor (Machine)
4
12 reps
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
5
Squat (Smith Machine)
4
12 reps
6
Goblet Squat
4
12 reps
7
Leg Press (45 Degrees)
4
12 reps
8
Standing Calf Raise
4
12 reps
9
Lying Leg Curl
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
2
Hip Abductor (Machine)
4
12 reps
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
5
Squat (Smith Machine)
4
12 reps
6
Goblet Squat
4
12 reps
7
Leg Press (45 Degrees)
4
12 reps
8
Standing Calf Raise
4
12 reps
9
Lying Leg Curl
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
2
Hip Abductor (Machine)
4
12 reps
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
5
Squat (Smith Machine)
4
12 reps
6
Goblet Squat
4
12 reps
7
Leg Press (45 Degrees)
4
12 reps
8
Standing Calf Raise
4
12 reps
9
Lying Leg Curl
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
2
Bench Press (Barbell)
4
12 reps
3
Chest Press (Machine)
4
12 reps
4
Chest Fly (Cable)
4
12 reps
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
6
Single Arm Tricep Extension (Cable)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
2
Bench Press (Barbell)
4
12 reps
3
Chest Press (Machine)
4
12 reps
4
Chest Fly (Cable)
4
12 reps
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
6
Single Arm Tricep Extension (Cable)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
2
Bench Press (Barbell)
4
12 reps
3
Chest Press (Machine)
4
12 reps
4
Chest Fly (Cable)
4
12 reps
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
6
Single Arm Tricep Extension (Cable)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
2
Bench Press (Barbell)
4
12 reps
3
Chest Press (Machine)
4
12 reps
4
Chest Fly (Cable)
4
12 reps
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
6
Single Arm Tricep Extension (Cable)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
2
Bench Press (Barbell)
4
12 reps
3
Chest Press (Machine)
4
12 reps
4
Chest Fly (Cable)
4
12 reps
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
6
Single Arm Tricep Extension (Cable)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
2
Bench Press (Barbell)
4
12 reps
3
Chest Press (Machine)
4
12 reps
4
Chest Fly (Cable)
4
12 reps
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
6
Single Arm Tricep Extension (Cable)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
2
Bench Press (Barbell)
4
12 reps
3
Chest Press (Machine)
4
12 reps
4
Chest Fly (Cable)
4
12 reps
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
6
Single Arm Tricep Extension (Cable)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
2
Bench Press (Barbell)
4
12 reps
3
Chest Press (Machine)
4
12 reps
4
Chest Fly (Cable)
4
12 reps
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
6
Single Arm Tricep Extension (Cable)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
2
Bench Press (Barbell)
4
12 reps
3
Chest Press (Machine)
4
12 reps
4
Chest Fly (Cable)
4
12 reps
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
6
Single Arm Tricep Extension (Cable)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
2
Bench Press (Barbell)
4
12 reps
3
Chest Press (Machine)
4
12 reps
4
Chest Fly (Cable)
4
12 reps
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
6
Single Arm Tricep Extension (Cable)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
2
Bench Press (Barbell)
4
12 reps
3
Chest Press (Machine)
4
12 reps
4
Chest Fly (Cable)
4
12 reps
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
6
Single Arm Tricep Extension (Cable)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
2
Bench Press (Barbell)
4
12 reps
3
Chest Press (Machine)
4
12 reps
4
Chest Fly (Cable)
4
12 reps
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
6
Single Arm Tricep Extension (Cable)
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
2
Lat Pulldown
3
12 reps
3
Lat Pulldown (Neutral Grip)
3
12 reps
4
Seated Row (Cable)
3
12 reps
5
Cross Cable Rear Dealt Fly
3
12 reps
6
T-Bar Row
3
12 reps
7
Bicep Curl (Barbell)
3
12 reps
8
Bicep Curl (Dumbbell)
3
12 reps
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
10
Bicep Curl (Cable)
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
2
Lat Pulldown
3
12 reps
3
Lat Pulldown (Neutral Grip)
3
12 reps
4
Seated Row (Cable)
3
12 reps
5
Cross Cable Rear Dealt Fly
3
12 reps
6
T-Bar Row
3
12 reps
7
Bicep Curl (Barbell)
3
12 reps
8
Bicep Curl (Dumbbell)
3
12 reps
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
10
Bicep Curl (Cable)
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
2
Lat Pulldown
3
12 reps
3
Lat Pulldown (Neutral Grip)
3
12 reps
4
Seated Row (Cable)
3
12 reps
5
Cross Cable Rear Dealt Fly
3
12 reps
6
T-Bar Row
3
12 reps
7
Bicep Curl (Barbell)
3
12 reps
8
Bicep Curl (Dumbbell)
3
12 reps
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
10
Bicep Curl (Cable)
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
2
Lat Pulldown
3
12 reps
3
Lat Pulldown (Neutral Grip)
3
12 reps
4
Seated Row (Cable)
3
12 reps
5
Cross Cable Rear Dealt Fly
3
12 reps
6
T-Bar Row
3
12 reps
7
Bicep Curl (Barbell)
3
12 reps
8
Bicep Curl (Dumbbell)
3
12 reps
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
10
Bicep Curl (Cable)
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
2
Lat Pulldown
3
12 reps
3
Lat Pulldown (Neutral Grip)
3
12 reps
4
Seated Row (Cable)
3
12 reps
5
Cross Cable Rear Dealt Fly
3
12 reps
6
T-Bar Row
3
12 reps
7
Bicep Curl (Barbell)
3
12 reps
8
Bicep Curl (Dumbbell)
3
12 reps
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
10
Bicep Curl (Cable)
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
2
Lat Pulldown
3
12 reps
3
Lat Pulldown (Neutral Grip)
3
12 reps
4
Seated Row (Cable)
3
12 reps
5
Cross Cable Rear Dealt Fly
3
12 reps
6
T-Bar Row
3
12 reps
7
Bicep Curl (Barbell)
3
12 reps
8
Bicep Curl (Dumbbell)
3
12 reps
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
10
Bicep Curl (Cable)
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
2
Lat Pulldown
3
12 reps
3
Lat Pulldown (Neutral Grip)
3
12 reps
4
Seated Row (Cable)
3
12 reps
5
Cross Cable Rear Dealt Fly
3
12 reps
6
T-Bar Row
3
12 reps
7
Bicep Curl (Barbell)
3
12 reps
8
Bicep Curl (Dumbbell)
3
12 reps
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
10
Bicep Curl (Cable)
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
2
Lat Pulldown
3
12 reps
3
Lat Pulldown (Neutral Grip)
3
12 reps
4
Seated Row (Cable)
3
12 reps
5
Cross Cable Rear Dealt Fly
3
12 reps
6
T-Bar Row
3
12 reps
7
Bicep Curl (Barbell)
3
12 reps
8
Bicep Curl (Dumbbell)
3
12 reps
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
10
Bicep Curl (Cable)
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
2
Lat Pulldown
3
12 reps
3
Lat Pulldown (Neutral Grip)
3
12 reps
4
Seated Row (Cable)
3
12 reps
5
Cross Cable Rear Dealt Fly
3
12 reps
6
T-Bar Row
3
12 reps
7
Bicep Curl (Barbell)
3
12 reps
8
Bicep Curl (Dumbbell)
3
12 reps
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
10
Bicep Curl (Cable)
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
2
Lat Pulldown
3
12 reps
3
Lat Pulldown (Neutral Grip)
3
12 reps
4
Seated Row (Cable)
3
12 reps
5
Cross Cable Rear Dealt Fly
3
12 reps
6
T-Bar Row
3
12 reps
7
Bicep Curl (Barbell)
3
12 reps
8
Bicep Curl (Dumbbell)
3
12 reps
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
10
Bicep Curl (Cable)
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
2
Lat Pulldown
3
12 reps
3
Lat Pulldown (Neutral Grip)
3
12 reps
4
Seated Row (Cable)
3
12 reps
5
Cross Cable Rear Dealt Fly
3
12 reps
6
T-Bar Row
3
12 reps
7
Bicep Curl (Barbell)
3
12 reps
8
Bicep Curl (Dumbbell)
3
12 reps
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
10
Bicep Curl (Cable)
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
2
Lat Pulldown
3
12 reps
3
Lat Pulldown (Neutral Grip)
3
12 reps
4
Seated Row (Cable)
3
12 reps
5
Cross Cable Rear Dealt Fly
3
12 reps
6
T-Bar Row
3
12 reps
7
Bicep Curl (Barbell)
3
12 reps
8
Bicep Curl (Dumbbell)
3
12 reps
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
10
Bicep Curl (Cable)
3
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
2
Hip Abductor (Machine)
4
12 reps
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
5
Squat (Smith Machine)
4
12 reps
6
Goblet Squat
4
12 reps
7
Leg Press (45 Degrees)
4
12 reps
8
Standing Calf Raise
4
12 reps
9
Lying Leg Curl
4
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
2
Hip Abductor (Machine)
4
12 reps
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
5
Squat (Smith Machine)
4
12 reps
6
Goblet Squat
4
12 reps
7
Leg Press (45 Degrees)
4
12 reps
8
Standing Calf Raise
4
12 reps
9
Lying Leg Curl
4
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
2
Hip Abductor (Machine)
4
12 reps
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
5
Squat (Smith Machine)
4
12 reps
6
Goblet Squat
4
12 reps
7
Leg Press (45 Degrees)
4
12 reps
8
Standing Calf Raise
4
12 reps
9
Lying Leg Curl
4
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
2
Hip Abductor (Machine)
4
12 reps
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
5
Squat (Smith Machine)
4
12 reps
6
Goblet Squat
4
12 reps
7
Leg Press (45 Degrees)
4
12 reps
8
Standing Calf Raise
4
12 reps
9
Lying Leg Curl
4
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
2
Hip Abductor (Machine)
4
12 reps
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
5
Squat (Smith Machine)
4
12 reps
6
Goblet Squat
4
12 reps
7
Leg Press (45 Degrees)
4
12 reps
8
Standing Calf Raise
4
12 reps
9
Lying Leg Curl
4
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
2
Hip Abductor (Machine)
4
12 reps
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
5
Squat (Smith Machine)
4
12 reps
6
Goblet Squat
4
12 reps
7
Leg Press (45 Degrees)
4
12 reps
8
Standing Calf Raise
4
12 reps
9
Lying Leg Curl
4
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
2
Hip Abductor (Machine)
4
12 reps
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
5
Squat (Smith Machine)
4
12 reps
6
Goblet Squat
4
12 reps
7
Leg Press (45 Degrees)
4
12 reps
8
Standing Calf Raise
4
12 reps
9
Lying Leg Curl
4
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
2
Hip Abductor (Machine)
4
12 reps
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
5
Squat (Smith Machine)
4
12 reps
6
Goblet Squat
4
12 reps
7
Leg Press (45 Degrees)
4
12 reps
8
Standing Calf Raise
4
12 reps
9
Lying Leg Curl
4
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
2
Hip Abductor (Machine)
4
12 reps
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
5
Squat (Smith Machine)
4
12 reps
6
Goblet Squat
4
12 reps
7
Leg Press (45 Degrees)
4
12 reps
8
Standing Calf Raise
4
12 reps
9
Lying Leg Curl
4
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
2
Hip Abductor (Machine)
4
12 reps
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
5
Squat (Smith Machine)
4
12 reps
6
Goblet Squat
4
12 reps
7
Leg Press (45 Degrees)
4
12 reps
8
Standing Calf Raise
4
12 reps
9
Lying Leg Curl
4
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
2
Hip Abductor (Machine)
4
12 reps
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
5
Squat (Smith Machine)
4
12 reps
6
Goblet Squat
4
12 reps
7
Leg Press (45 Degrees)
4
12 reps
8
Standing Calf Raise
4
12 reps
9
Lying Leg Curl
4
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
2
Hip Abductor (Machine)
4
12 reps
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
5
Squat (Smith Machine)
4
12 reps
6
Goblet Squat
4
12 reps
7
Leg Press (45 Degrees)
4
12 reps
8
Standing Calf Raise
4
12 reps
9
Lying Leg Curl
4
12 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
Week 1
1 / 12 Weeks
Day 1
1
Pec Deck (Machine)4 Sets
12 Reps
2
Bench Press (Barbell)4 Sets
12 Reps
3
Chest Press (Machine)4 Sets
12 Reps
4
Chest Fly (Cable)4 Sets
12 Reps
5
V-Handle Tricep Pushdown (Cable)4 Sets
12 Reps
6
Single Arm Tricep Extension (Cable)4 Sets
12 Reps
Day 2
1
Wide Grip Lat Pulldown3 Sets
1 Set
12 Reps
2
Lat Pulldown3 Sets
12 Reps
3
Lat Pulldown (Neutral Grip)3 Sets
12 Reps
4
Seated Row (Cable)3 Sets
12 Reps
5
Cross Cable Rear Dealt Fly3 Sets
12 Reps
6
T-Bar Row3 Sets
12 Reps
7
Bicep Curl (Barbell)3 Sets
12 Reps
8
Bicep Curl (Dumbbell)3 Sets
12 Reps
9
Reverse Bicep Curl (EZ Bar)3 Sets
12 Reps
10
Bicep Curl (Cable)3 Sets
12 Reps
Day 3
1
Hip Adductor (Machine)4 Sets
12 Reps
2
Hip Abductor (Machine)4 Sets
12 Reps
3
Leg Extension1 Set
3 Sets
12 Reps
12 Reps
@8
@9
4
Leg Curl4 Sets
12 Reps
5
Squat (Smith Machine)4 Sets
12 Reps
6
Goblet Squat4 Sets
12 Reps
7
Leg Press (45 Degrees)4 Sets
12 Reps
8
Standing Calf Raise4 Sets
12 Reps
9
Lying Leg Curl4 Sets
12 Reps
Day 4
1
Pec Deck (Machine)4 Sets
12 Reps
2
Bench Press (Barbell)4 Sets
12 Reps
3
Chest Press (Machine)4 Sets
12 Reps
4
Chest Fly (Cable)4 Sets
12 Reps
5
V-Handle Tricep Pushdown (Cable)4 Sets
12 Reps
6
Single Arm Tricep Extension (Cable)4 Sets
12 Reps
Day 5
1
Wide Grip Lat Pulldown3 Sets
1 Set
12 Reps
2
Lat Pulldown3 Sets
12 Reps
3
Lat Pulldown (Neutral Grip)3 Sets
12 Reps
4
Seated Row (Cable)3 Sets
12 Reps
5
Cross Cable Rear Dealt Fly3 Sets
12 Reps
6
T-Bar Row3 Sets
12 Reps
7
Bicep Curl (Barbell)3 Sets
12 Reps
8
Bicep Curl (Dumbbell)3 Sets
12 Reps
9
Reverse Bicep Curl (EZ Bar)3 Sets
12 Reps
10
Bicep Curl (Cable)3 Sets
12 Reps
Day 6
1
Hip Adductor (Machine)4 Sets
12 Reps
2
Hip Abductor (Machine)4 Sets
12 Reps
3
Leg Extension1 Set
3 Sets
12 Reps
12 Reps
@8
@9
4
Leg Curl4 Sets
12 Reps
5
Squat (Smith Machine)4 Sets
12 Reps
6
Goblet Squat4 Sets
12 Reps
7
Leg Press (45 Degrees)4 Sets
12 Reps
8
Standing Calf Raise4 Sets
12 Reps
9
Lying Leg Curl4 Sets
12 Reps
Day 7
1
Run1 Set
30 mins