Program Description
...
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJul 12, 2024 01:19
- Last EditedJun 18, 2025 09:42

Summary
Transform your physique over 12 weeks with the Bigmuscles and Sculpting program, designed for dedicated lifters ready to elevate their strength and aesthetics. With six days of targeted workouts each week, you'll engage in a variety of exercises, including Lat Pulldowns, T-Bar Rows, and Incline Bench Presses, focusing on building muscle and sculpting your body. This comprehensive plan utilizes full gym equipment to maximize your results, ensuring you develop strength and definition in all the right places. Get ready to push your limits and achieve the body you've always wanted!
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
Lat Pulldown
3
15-12 reps
-
2
Single Arm Iso Row
3
15-12 reps
-
3
T-Bar Row
3
15-12 reps
-
4
Preacher Curl (EZ Bar)
3
15-12 reps
-
5
Incline Curl (Dumbbell)
3
15-12 reps
-
6
Hammer Curl
3
15-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15-12 reps
-
2
Single Arm Iso Row
3
15-12 reps
-
3
T-Bar Row
3
15-12 reps
-
4
Preacher Curl (EZ Bar)
3
15-12 reps
-
5
Incline Curl (Dumbbell)
3
15-12 reps
-
6
Hammer Curl
3
15-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15-12 reps
-
2
Single Arm Iso Row
3
15-12 reps
-
3
T-Bar Row
3
15-12 reps
-
4
Preacher Curl (EZ Bar)
3
15-12 reps
-
5
Incline Curl (Dumbbell)
3
15-12 reps
-
6
Hammer Curl
3
15-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15-12 reps
-
2
Single Arm Iso Row
3
15-12 reps
-
3
T-Bar Row
3
15-12 reps
-
4
Preacher Curl (EZ Bar)
3
15-12 reps
-
5
Incline Curl (Dumbbell)
3
15-12 reps
-
6
Hammer Curl
3
15-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15-12 reps
-
2
Single Arm Iso Row
3
15-12 reps
-
3
T-Bar Row
3
15-12 reps
-
4
Preacher Curl (EZ Bar)
3
15-12 reps
-
5
Incline Curl (Dumbbell)
3
15-12 reps
-
6
Hammer Curl
3
15-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15-12 reps
-
2
Single Arm Iso Row
3
15-12 reps
-
3
T-Bar Row
3
15-12 reps
-
4
Preacher Curl (EZ Bar)
3
15-12 reps
-
5
Incline Curl (Dumbbell)
3
15-12 reps
-
6
Hammer Curl
3
15-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15-12 reps
-
2
Single Arm Iso Row
3
15-12 reps
-
3
T-Bar Row
3
15-12 reps
-
4
Preacher Curl (EZ Bar)
3
15-12 reps
-
5
Incline Curl (Dumbbell)
3
15-12 reps
-
6
Hammer Curl
3
15-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15-12 reps
-
2
Single Arm Iso Row
3
15-12 reps
-
3
T-Bar Row
3
15-12 reps
-
4
Preacher Curl (EZ Bar)
3
15-12 reps
-
5
Incline Curl (Dumbbell)
3
15-12 reps
-
6
Hammer Curl
3
15-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15-12 reps
-
2
Single Arm Iso Row
3
15-12 reps
-
3
T-Bar Row
3
15-12 reps
-
4
Preacher Curl (EZ Bar)
3
15-12 reps
-
5
Incline Curl (Dumbbell)
3
15-12 reps
-
6
Hammer Curl
3
15-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15-12 reps
-
2
Single Arm Iso Row
3
15-12 reps
-
3
T-Bar Row
3
15-12 reps
-
4
Preacher Curl (EZ Bar)
3
15-12 reps
-
5
Incline Curl (Dumbbell)
3
15-12 reps
-
6
Hammer Curl
3
15-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15-12 reps
-
2
Single Arm Iso Row
3
15-12 reps
-
3
T-Bar Row
3
15-12 reps
-
4
Preacher Curl (EZ Bar)
3
15-12 reps
-
5
Incline Curl (Dumbbell)
3
15-12 reps
-
6
Hammer Curl
3
15-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15-12 reps
-
2
Single Arm Iso Row
3
15-12 reps
-
3
T-Bar Row
3
15-12 reps
-
4
Preacher Curl (EZ Bar)
3
15-12 reps
-
5
Incline Curl (Dumbbell)
3
15-12 reps
-
6
Hammer Curl
3
15-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
15-12 reps
-
2
Incline Bench Press (Dumbbell)
3
15-12 reps
-
3
Pec Deck (Machine)
2
15-12 reps
-
4
Tricep Pushdown (Cable)
4
15-12 reps
-
5
Tricep Extension (Dumbbell)
4
15-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
15-12 reps
-
2
Incline Bench Press (Dumbbell)
3
15-12 reps
-
3
Pec Deck (Machine)
2
15-12 reps
-
4
Tricep Pushdown (Cable)
4
15-12 reps
-
5
Tricep Extension (Dumbbell)
4
15-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
15-12 reps
-
2
Incline Bench Press (Dumbbell)
3
15-12 reps
-
3
Pec Deck (Machine)
2
15-12 reps
-
4
Tricep Pushdown (Cable)
4
15-12 reps
-
5
Tricep Extension (Dumbbell)
4
15-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
15-12 reps
-
2
Incline Bench Press (Dumbbell)
3
15-12 reps
-
3
Pec Deck (Machine)
2
15-12 reps
-
4
Tricep Pushdown (Cable)
4
15-12 reps
-
5
Tricep Extension (Dumbbell)
4
15-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
15-12 reps
-
2
Incline Bench Press (Dumbbell)
3
15-12 reps
-
3
Pec Deck (Machine)
2
15-12 reps
-
4
Tricep Pushdown (Cable)
4
15-12 reps
-
5
Tricep Extension (Dumbbell)
4
15-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
15-12 reps
-
2
Incline Bench Press (Dumbbell)
3
15-12 reps
-
3
Pec Deck (Machine)
2
15-12 reps
-
4
Tricep Pushdown (Cable)
4
15-12 reps
-
5
Tricep Extension (Dumbbell)
4
15-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
15-12 reps
-
2
Incline Bench Press (Dumbbell)
3
15-12 reps
-
3
Pec Deck (Machine)
2
15-12 reps
-
4
Tricep Pushdown (Cable)
4
15-12 reps
-
5
Tricep Extension (Dumbbell)
4
15-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
15-12 reps
-
2
Incline Bench Press (Dumbbell)
3
15-12 reps
-
3
Pec Deck (Machine)
2
15-12 reps
-
4
Tricep Pushdown (Cable)
4
15-12 reps
-
5
Tricep Extension (Dumbbell)
4
15-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
15-12 reps
-
2
Incline Bench Press (Dumbbell)
3
15-12 reps
-
3
Pec Deck (Machine)
2
15-12 reps
-
4
Tricep Pushdown (Cable)
4
15-12 reps
-
5
Tricep Extension (Dumbbell)
4
15-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
15-12 reps
-
2
Incline Bench Press (Dumbbell)
3
15-12 reps
-
3
Pec Deck (Machine)
2
15-12 reps
-
4
Tricep Pushdown (Cable)
4
15-12 reps
-
5
Tricep Extension (Dumbbell)
4
15-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
15-12 reps
-
2
Incline Bench Press (Dumbbell)
3
15-12 reps
-
3
Pec Deck (Machine)
2
15-12 reps
-
4
Tricep Pushdown (Cable)
4
15-12 reps
-
5
Tricep Extension (Dumbbell)
4
15-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
15-12 reps
-
2
Incline Bench Press (Dumbbell)
3
15-12 reps
-
3
Pec Deck (Machine)
2
15-12 reps
-
4
Tricep Pushdown (Cable)
4
15-12 reps
-
5
Tricep Extension (Dumbbell)
4
15-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12-10 reps
-
2
Leg Press
3
15-12 reps
-
3
Leg Extension
3
15-12 reps
-
4
Hamstring Curl
3
15-12 reps
-
5
Overhead Press (Barbell)
4
15-12 reps
-
6
Lateral Raise (Cable)
4
20-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12-10 reps
-
2
Leg Press
3
15-12 reps
-
3
Leg Extension
3
15-12 reps
-
4
Hamstring Curl
3
15-12 reps
-
5
Overhead Press (Barbell)
4
15-12 reps
-
6
Lateral Raise (Cable)
4
20-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12-10 reps
-
2
Leg Press
3
15-12 reps
-
3
Leg Extension
3
15-12 reps
-
4
Hamstring Curl
3
15-12 reps
-
5
Overhead Press (Barbell)
4
15-12 reps
-
6
Lateral Raise (Cable)
4
20-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12-10 reps
-
2
Leg Press
3
15-12 reps
-
3
Leg Extension
3
15-12 reps
-
4
Hamstring Curl
3
15-12 reps
-
5
Overhead Press (Barbell)
4
15-12 reps
-
6
Lateral Raise (Cable)
4
20-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12-10 reps
-
2
Leg Press
3
15-12 reps
-
3
Leg Extension
3
15-12 reps
-
4
Hamstring Curl
3
15-12 reps
-
5
Overhead Press (Barbell)
4
15-12 reps
-
6
Lateral Raise (Cable)
4
20-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12-10 reps
-
2
Leg Press
3
15-12 reps
-
3
Leg Extension
3
15-12 reps
-
4
Hamstring Curl
3
15-12 reps
-
5
Overhead Press (Barbell)
4
15-12 reps
-
6
Lateral Raise (Cable)
4
20-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12-10 reps
-
2
Leg Press
3
15-12 reps
-
3
Leg Extension
3
15-12 reps
-
4
Hamstring Curl
3
15-12 reps
-
5
Overhead Press (Barbell)
4
15-12 reps
-
6
Lateral Raise (Cable)
4
20-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12-10 reps
-
2
Leg Press
3
15-12 reps
-
3
Leg Extension
3
15-12 reps
-
4
Hamstring Curl
3
15-12 reps
-
5
Overhead Press (Barbell)
4
15-12 reps
-
6
Lateral Raise (Cable)
4
20-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12-10 reps
-
2
Leg Press
3
15-12 reps
-
3
Leg Extension
3
15-12 reps
-
4
Hamstring Curl
3
15-12 reps
-
5
Overhead Press (Barbell)
4
15-12 reps
-
6
Lateral Raise (Cable)
4
20-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12-10 reps
-
2
Leg Press
3
15-12 reps
-
3
Leg Extension
3
15-12 reps
-
4
Hamstring Curl
3
15-12 reps
-
5
Overhead Press (Barbell)
4
15-12 reps
-
6
Lateral Raise (Cable)
4
20-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12-10 reps
-
2
Leg Press
3
15-12 reps
-
3
Leg Extension
3
15-12 reps
-
4
Hamstring Curl
3
15-12 reps
-
5
Overhead Press (Barbell)
4
15-12 reps
-
6
Lateral Raise (Cable)
4
20-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12-10 reps
-
2
Leg Press
3
15-12 reps
-
3
Leg Extension
3
15-12 reps
-
4
Hamstring Curl
3
15-12 reps
-
5
Overhead Press (Barbell)
4
15-12 reps
-
6
Lateral Raise (Cable)
4
20-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12-10 reps
-
2
Seated Row (Cable)
3
15-12 reps
-
3
Single Arm Iso Row
3
12-8 reps
-
4
Bicep Curl (EZ Bar)
3
12-8 reps
-
5
Bicep Curl (Cable)
3
12-8 reps
-
6
Hammer Curl
2
12-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
12-10 reps
-
2
Single Arm Iso Row
3
12-8 reps
-
3
T-Bar Row
3
12-8 reps
-
4
Bicep Curl (EZ Bar)
3
12-8 reps
-
5
Bicep Curl (Cable)
3
12-8 reps
-
6
Hammer Curl
2
12-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
12-10 reps
-
2
Single Arm Iso Row
3
12-8 reps
-
3
T-Bar Row
3
12-8 reps
-
4
Bicep Curl (EZ Bar)
3
12-8 reps
-
5
Bicep Curl (Cable)
3
12-8 reps
-
6
Hammer Curl
2
12-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
12-10 reps
-
2
Single Arm Iso Row
3
12-8 reps
-
3
T-Bar Row
3
12-8 reps
-
4
Bicep Curl (EZ Bar)
3
12-8 reps
-
5
Bicep Curl (Cable)
3
12-8 reps
-
6
Hammer Curl
2
12-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
12-10 reps
-
2
Single Arm Iso Row
3
12-8 reps
-
3
T-Bar Row
3
12-8 reps
-
4
Bicep Curl (EZ Bar)
3
12-8 reps
-
5
Bicep Curl (Cable)
3
12-8 reps
-
6
Hammer Curl
2
12-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
12-10 reps
-
2
Single Arm Iso Row
3
12-8 reps
-
3
T-Bar Row
3
12-8 reps
-
4
Bicep Curl (EZ Bar)
3
12-8 reps
-
5
Bicep Curl (Cable)
3
12-8 reps
-
6
Hammer Curl
2
12-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
12-10 reps
-
2
Single Arm Iso Row
3
12-8 reps
-
3
T-Bar Row
3
12-8 reps
-
4
Bicep Curl (EZ Bar)
3
12-8 reps
-
5
Bicep Curl (Cable)
3
12-8 reps
-
6
Hammer Curl
2
12-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
12-10 reps
-
2
Single Arm Iso Row
3
12-8 reps
-
3
T-Bar Row
3
12-8 reps
-
4
Bicep Curl (EZ Bar)
3
12-8 reps
-
5
Bicep Curl (Cable)
3
12-8 reps
-
6
Hammer Curl
2
12-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
12-10 reps
-
2
Single Arm Iso Row
3
12-8 reps
-
3
T-Bar Row
3
12-8 reps
-
4
Bicep Curl (EZ Bar)
3
12-8 reps
-
5
Bicep Curl (Cable)
3
12-8 reps
-
6
Hammer Curl
2
12-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
12-10 reps
-
2
Single Arm Iso Row
3
12-8 reps
-
3
T-Bar Row
3
12-8 reps
-
4
Bicep Curl (EZ Bar)
3
12-8 reps
-
5
Bicep Curl (Cable)
3
12-8 reps
-
6
Hammer Curl
2
12-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
12-10 reps
-
2
Single Arm Iso Row
3
12-8 reps
-
3
T-Bar Row
3
12-8 reps
-
4
Bicep Curl (EZ Bar)
3
12-8 reps
-
5
Bicep Curl (Cable)
3
12-8 reps
-
6
Hammer Curl
2
12-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
12-10 reps
-
2
Single Arm Iso Row
3
12-8 reps
-
3
T-Bar Row
3
12-8 reps
-
4
Bicep Curl (EZ Bar)
3
12-8 reps
-
5
Bicep Curl (Cable)
3
12-8 reps
-
6
Hammer Curl
2
12-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-8 reps
-
2
Bench Press (Barbell)
3
12-8 reps
-
3
Bench Press (Close Grip)
4
12-8 reps
-
4
Tricep Extension (Machine)
4
12-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-8 reps
-
2
Bench Press (Barbell)
3
12-8 reps
-
3
Bench Press (Close Grip)
4
12-8 reps
-
4
Tricep Extension (Machine)
4
12-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-8 reps
-
2
Bench Press (Barbell)
3
12-8 reps
-
3
Bench Press (Close Grip)
4
12-8 reps
-
4
Tricep Extension (Machine)
4
12-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-8 reps
-
2
Bench Press (Barbell)
3
12-8 reps
-
3
Bench Press (Close Grip)
4
12-8 reps
-
4
Tricep Extension (Machine)
4
12-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-8 reps
-
2
Bench Press (Barbell)
3
12-8 reps
-
3
Bench Press (Close Grip)
4
12-8 reps
-
4
Tricep Extension (Machine)
4
12-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-8 reps
-
2
Bench Press (Barbell)
3
12-8 reps
-
3
Bench Press (Close Grip)
4
12-8 reps
-
4
Tricep Extension (Machine)
4
12-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-8 reps
-
2
Bench Press (Barbell)
3
12-8 reps
-
3
Bench Press (Close Grip)
4
12-8 reps
-
4
Tricep Extension (Machine)
4
12-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-8 reps
-
2
Bench Press (Barbell)
3
12-8 reps
-
3
Bench Press (Close Grip)
4
12-8 reps
-
4
Tricep Extension (Machine)
4
12-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-8 reps
-
2
Bench Press (Barbell)
3
12-8 reps
-
3
Bench Press (Close Grip)
4
12-8 reps
-
4
Tricep Extension (Machine)
4
12-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-8 reps
-
2
Bench Press (Barbell)
3
12-8 reps
-
3
Bench Press (Close Grip)
4
12-8 reps
-
4
Tricep Extension (Machine)
4
12-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-8 reps
-
2
Bench Press (Barbell)
3
12-8 reps
-
3
Bench Press (Close Grip)
4
12-8 reps
-
4
Tricep Extension (Machine)
4
12-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-8 reps
-
2
Bench Press (Barbell)
3
12-8 reps
-
3
Bench Press (Close Grip)
4
12-8 reps
-
4
Tricep Extension (Machine)
4
12-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-8 reps
-
2
Leg Extension
3
12-8 reps
-
3
Standing Calf Raise
3
-
-
4
Reverse Pec Deck
4
12-8 reps
-
5
Lateral Raise (Dumbbell)
4
15-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-8 reps
-
2
Leg Extension
3
12-8 reps
-
3
Standing Calf Raise
3
-
-
4
Reverse Pec Deck
4
12-8 reps
-
5
Lateral Raise (Dumbbell)
4
15-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-8 reps
-
2
Leg Extension
3
12-8 reps
-
3
Standing Calf Raise
3
-
-
4
Reverse Pec Deck
4
12-8 reps
-
5
Lateral Raise (Dumbbell)
4
15-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-8 reps
-
2
Leg Extension
3
12-8 reps
-
3
Standing Calf Raise
3
-
-
4
Reverse Pec Deck
4
12-8 reps
-
5
Lateral Raise (Dumbbell)
4
15-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-8 reps
-
2
Leg Extension
3
12-8 reps
-
3
Standing Calf Raise
3
-
-
4
Reverse Pec Deck
4
12-8 reps
-
5
Lateral Raise (Dumbbell)
4
15-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-8 reps
-
2
Leg Extension
3
12-8 reps
-
3
Standing Calf Raise
3
-
-
4
Reverse Pec Deck
4
12-8 reps
-
5
Lateral Raise (Dumbbell)
4
15-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-8 reps
-
2
Leg Extension
3
12-8 reps
-
3
Standing Calf Raise
3
-
-
4
Reverse Pec Deck
4
12-8 reps
-
5
Lateral Raise (Dumbbell)
4
15-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-8 reps
-
2
Leg Extension
3
12-8 reps
-
3
Standing Calf Raise
3
-
-
4
Reverse Pec Deck
4
12-8 reps
-
5
Lateral Raise (Dumbbell)
4
15-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-8 reps
-
2
Leg Extension
3
12-8 reps
-
3
Standing Calf Raise
3
-
-
4
Reverse Pec Deck
4
12-8 reps
-
5
Lateral Raise (Dumbbell)
4
15-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-8 reps
-
2
Leg Extension
3
12-8 reps
-
3
Standing Calf Raise
3
-
-
4
Reverse Pec Deck
4
12-8 reps
-
5
Lateral Raise (Dumbbell)
4
15-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-8 reps
-
2
Leg Extension
3
12-8 reps
-
3
Standing Calf Raise
3
-
-
4
Reverse Pec Deck
4
12-8 reps
-
5
Lateral Raise (Dumbbell)
4
15-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-8 reps
-
2
Leg Extension
3
12-8 reps
-
3
Standing Calf Raise
3
-
-
4
Reverse Pec Deck
4
12-8 reps
-
5
Lateral Raise (Dumbbell)
4
15-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Lat Pulldown3 Sets
15-12 Reps
-
2
Single Arm Iso Row3 Sets
15-12 Reps
-
3
T-Bar Row3 Sets
15-12 Reps
-
4
Preacher Curl (EZ Bar)3 Sets
15-12 Reps
-
5
Incline Curl (Dumbbell)3 Sets
15-12 Reps
-
6
Hammer Curl3 Sets
15-12 Reps
-
Day 5
1
Incline Bench Press (Barbell)3 Sets
12-8 Reps
-
2
Bench Press (Barbell)3 Sets
12-8 Reps
-
3
Bench Press (Close Grip)4 Sets
12-8 Reps
-
4
Tricep Extension (Machine)4 Sets
12-8 Reps
-
Day 6
1
Leg Press3 Sets
12-8 Reps
-
2
Leg Extension3 Sets
12-8 Reps
-
3
Standing Calf Raise3 Sets
-
-
4
Reverse Pec Deck4 Sets
12-8 Reps
-
5
Lateral Raise (Dumbbell)4 Sets
15-12 Reps
-
Day 2
1
Bench Press (Barbell)3 Sets
15-12 Reps
-
2
Incline Bench Press (Dumbbell)3 Sets
15-12 Reps
-
3
Pec Deck (Machine)2 Sets
15-12 Reps
-
4
Tricep Pushdown (Cable)4 Sets
15-12 Reps
-
5
Tricep Extension (Dumbbell)4 Sets
15-12 Reps
-
Day 3
1
Squat (Barbell)3 Sets
12-10 Reps
-
2
Leg Press3 Sets
15-12 Reps
-
3
Leg Extension3 Sets
15-12 Reps
-
4
Hamstring Curl3 Sets
15-12 Reps
-
5
Overhead Press (Barbell)4 Sets
15-12 Reps
-
6
Lateral Raise (Cable)4 Sets
20-15 Reps
-
Day 4
1
Lat Pulldown (Neutral Grip)3 Sets
12-10 Reps
-
2
Seated Row (Cable)3 Sets
15-12 Reps
-
3
Single Arm Iso Row3 Sets
12-8 Reps
-
4
Bicep Curl (EZ Bar)3 Sets
12-8 Reps
-
5
Bicep Curl (Cable)3 Sets
12-8 Reps
-
6
Hammer Curl2 Sets
12-8 Reps
-