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Cole 6 day workout

by Cole H.

Program Description

Build muscle.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Dec 19, 2024 05:01
  • Last Edited
    Jun 18, 2025 09:50

Summary

The Cole 6-Day Workout is a comprehensive 12-week program designed for those ready to elevate their fitness game. With six training days each week, you'll engage in a variety of exercises that target all major muscle groups, ensuring balanced strength development and muscle growth. This program combines barbell, dumbbell, and machine workouts, making it suitable for gym enthusiasts looking to push their limits. Get ready to transform your physique and build lasting strength with a structured approach that keeps you motivated and on track!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
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)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Deck (Machine)
4
12-15 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Preacher Curl (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Deck (Machine)
4
12-15 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Preacher Curl (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Deck (Machine)
4
12-15 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Preacher Curl (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Deck (Machine)
4
12-15 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Preacher Curl (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Deck (Machine)
4
12-15 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Preacher Curl (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Deck (Machine)
4
12-15 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Preacher Curl (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Deck (Machine)
4
12-15 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Preacher Curl (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Deck (Machine)
4
12-15 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Preacher Curl (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Deck (Machine)
4
12-15 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Preacher Curl (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Deck (Machine)
4
12-15 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Preacher Curl (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Deck (Machine)
4
12-15 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Preacher Curl (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Deck (Machine)
4
12-15 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Preacher Curl (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
3
Leg Extension
4
12-15 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
5
Seated Hamstring Curl
3
8-10 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
3
Leg Extension
4
12-15 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
5
Seated Hamstring Curl
3
8-10 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
3
Leg Extension
4
12-15 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
5
Seated Hamstring Curl
3
8-10 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
3
Leg Extension
4
12-15 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
5
Seated Hamstring Curl
3
8-10 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
3
Leg Extension
4
12-15 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
5
Seated Hamstring Curl
3
8-10 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
3
Leg Extension
4
12-15 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
5
Seated Hamstring Curl
3
8-10 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
3
Leg Extension
4
12-15 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
5
Seated Hamstring Curl
3
8-10 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
3
Leg Extension
4
12-15 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
5
Seated Hamstring Curl
3
8-10 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
3
Leg Extension
4
12-15 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
5
Seated Hamstring Curl
3
8-10 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
3
Leg Extension
4
12-15 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
5
Seated Hamstring Curl
3
8-10 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
3
Leg Extension
4
12-15 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
5
Seated Hamstring Curl
3
8-10 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
3
Leg Extension
4
12-15 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
5
Seated Hamstring Curl
3
8-10 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
4
10-12 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Tricep Pushdown (Cable)
4
10-12 reps
-
5
Tricep Extension (Dumbbell)
4
10-12 reps
-
6
Rear Delt Fly (Cable)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
4
10-12 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Tricep Pushdown (Cable)
4
10-12 reps
-
5
Tricep Extension (Dumbbell)
4
10-12 reps
-
6
Rear Delt Fly (Cable)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
4
10-12 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Tricep Pushdown (Cable)
4
10-12 reps
-
5
Tricep Extension (Dumbbell)
4
10-12 reps
-
6
Rear Delt Fly (Cable)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
4
10-12 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Tricep Pushdown (Cable)
4
10-12 reps
-
5
Tricep Extension (Dumbbell)
4
10-12 reps
-
6
Rear Delt Fly (Cable)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
4
10-12 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Tricep Pushdown (Cable)
4
10-12 reps
-
5
Tricep Extension (Dumbbell)
4
10-12 reps
-
6
Rear Delt Fly (Cable)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
4
10-12 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Tricep Pushdown (Cable)
4
10-12 reps
-
5
Tricep Extension (Dumbbell)
4
10-12 reps
-
6
Rear Delt Fly (Cable)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
4
10-12 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Tricep Pushdown (Cable)
4
10-12 reps
-
5
Tricep Extension (Dumbbell)
4
10-12 reps
-
6
Rear Delt Fly (Cable)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
4
10-12 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Tricep Pushdown (Cable)
4
10-12 reps
-
5
Tricep Extension (Dumbbell)
4
10-12 reps
-
6
Rear Delt Fly (Cable)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
4
10-12 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Tricep Pushdown (Cable)
4
10-12 reps
-
5
Tricep Extension (Dumbbell)
4
10-12 reps
-
6
Rear Delt Fly (Cable)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
4
10-12 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Tricep Pushdown (Cable)
4
10-12 reps
-
5
Tricep Extension (Dumbbell)
4
10-12 reps
-
6
Rear Delt Fly (Cable)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
4
10-12 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Tricep Pushdown (Cable)
4
10-12 reps
-
5
Tricep Extension (Dumbbell)
4
10-12 reps
-
6
Rear Delt Fly (Cable)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
4
10-12 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Tricep Pushdown (Cable)
4
10-12 reps
-
5
Tricep Extension (Dumbbell)
4
10-12 reps
-
6
Rear Delt Fly (Cable)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Deck (Machine)
4
8-10 reps
-
4
T-Bar Row
4
10-12 reps
-
5
Lat Pulldown
4
8-10 reps
-
6
Seated Row (Cable)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Deck (Machine)
4
8-10 reps
-
4
T-Bar Row
4
10-12 reps
-
5
Lat Pulldown
4
8-10 reps
-
6
Seated Row (Cable)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Deck (Machine)
4
8-10 reps
-
4
T-Bar Row
4
10-12 reps
-
5
Lat Pulldown
4
8-10 reps
-
6
Seated Row (Cable)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Deck (Machine)
4
8-10 reps
-
4
T-Bar Row
4
10-12 reps
-
5
Lat Pulldown
4
8-10 reps
-
6
Seated Row (Cable)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Deck (Machine)
4
8-10 reps
-
4
T-Bar Row
4
10-12 reps
-
5
Lat Pulldown
4
8-10 reps
-
6
Seated Row (Cable)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Deck (Machine)
4
8-10 reps
-
4
T-Bar Row
4
10-12 reps
-
5
Lat Pulldown
4
8-10 reps
-
6
Seated Row (Cable)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Deck (Machine)
4
8-10 reps
-
4
T-Bar Row
4
10-12 reps
-
5
Lat Pulldown
4
8-10 reps
-
6
Seated Row (Cable)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Deck (Machine)
4
8-10 reps
-
4
T-Bar Row
4
10-12 reps
-
5
Lat Pulldown
4
8-10 reps
-
6
Seated Row (Cable)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Deck (Machine)
4
8-10 reps
-
4
T-Bar Row
4
10-12 reps
-
5
Lat Pulldown
4
8-10 reps
-
6
Seated Row (Cable)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Deck (Machine)
4
8-10 reps
-
4
T-Bar Row
4
10-12 reps
-
5
Lat Pulldown
4
8-10 reps
-
6
Seated Row (Cable)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Deck (Machine)
4
8-10 reps
-
4
T-Bar Row
4
10-12 reps
-
5
Lat Pulldown
4
8-10 reps
-
6
Seated Row (Cable)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Deck (Machine)
4
8-10 reps
-
4
T-Bar Row
4
10-12 reps
-
5
Lat Pulldown
4
8-10 reps
-
6
Seated Row (Cable)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
3
Seated Hamstring Curl
4
10-12 reps
-
4
Goblet Squat
4
10-12 reps
-
5
Leg Extension
4
12-15 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
3
Seated Hamstring Curl
4
10-12 reps
-
4
Goblet Squat
4
10-12 reps
-
5
Leg Extension
4
12-15 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
3
Seated Hamstring Curl
4
10-12 reps
-
4
Goblet Squat
4
10-12 reps
-
5
Leg Extension
4
12-15 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
3
Seated Hamstring Curl
4
10-12 reps
-
4
Goblet Squat
4
10-12 reps
-
5
Leg Extension
4
12-15 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
3
Seated Hamstring Curl
4
10-12 reps
-
4
Goblet Squat
4
10-12 reps
-
5
Leg Extension
4
12-15 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
3
Seated Hamstring Curl
4
10-12 reps
-
4
Goblet Squat
4
10-12 reps
-
5
Leg Extension
4
12-15 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
3
Seated Hamstring Curl
4
10-12 reps
-
4
Goblet Squat
4
10-12 reps
-
5
Leg Extension
4
12-15 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
3
Seated Hamstring Curl
4
10-12 reps
-
4
Goblet Squat
4
10-12 reps
-
5
Leg Extension
4
12-15 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
3
Seated Hamstring Curl
4
10-12 reps
-
4
Goblet Squat
4
10-12 reps
-
5
Leg Extension
4
12-15 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
3
Seated Hamstring Curl
4
10-12 reps
-
4
Goblet Squat
4
10-12 reps
-
5
Leg Extension
4
12-15 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
3
Seated Hamstring Curl
4
10-12 reps
-
4
Goblet Squat
4
10-12 reps
-
5
Leg Extension
4
12-15 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
3
Seated Hamstring Curl
4
10-12 reps
-
4
Goblet Squat
4
10-12 reps
-
5
Leg Extension
4
12-15 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10-12 reps
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Preacher Curl (Barbell)
4
10-12 reps
-
4
Tricep Extension (Dumbbell)
4
10-12 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
8
Rear Delt Fly (Cable)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10-12 reps
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Preacher Curl (Barbell)
4
10-12 reps
-
4
Tricep Extension (Dumbbell)
4
10-12 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
8
Rear Delt Fly (Cable)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10-12 reps
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Preacher Curl (Barbell)
4
10-12 reps
-
4
Tricep Extension (Dumbbell)
4
10-12 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
8
Rear Delt Fly (Cable)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10-12 reps
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Preacher Curl (Barbell)
4
10-12 reps
-
4
Tricep Extension (Dumbbell)
4
10-12 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
8
Rear Delt Fly (Cable)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10-12 reps
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Preacher Curl (Barbell)
4
10-12 reps
-
4
Tricep Extension (Dumbbell)
4
10-12 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
8
Rear Delt Fly (Cable)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10-12 reps
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Preacher Curl (Barbell)
4
10-12 reps
-
4
Tricep Extension (Dumbbell)
4
10-12 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
8
Rear Delt Fly (Cable)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10-12 reps
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Preacher Curl (Barbell)
4
10-12 reps
-
4
Tricep Extension (Dumbbell)
4
10-12 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
8
Rear Delt Fly (Cable)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10-12 reps
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Preacher Curl (Barbell)
4
10-12 reps
-
4
Tricep Extension (Dumbbell)
4
10-12 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
8
Rear Delt Fly (Cable)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10-12 reps
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Preacher Curl (Barbell)
4
10-12 reps
-
4
Tricep Extension (Dumbbell)
4
10-12 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
8
Rear Delt Fly (Cable)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10-12 reps
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Preacher Curl (Barbell)
4
10-12 reps
-
4
Tricep Extension (Dumbbell)
4
10-12 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
8
Rear Delt Fly (Cable)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10-12 reps
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Preacher Curl (Barbell)
4
10-12 reps
-
4
Tricep Extension (Dumbbell)
4
10-12 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
8
Rear Delt Fly (Cable)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10-12 reps
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Preacher Curl (Barbell)
4
10-12 reps
-
4
Tricep Extension (Dumbbell)
4
10-12 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
8
Rear Delt Fly (Cable)
3
10-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
-
3
Pec Deck (Machine)
4 Sets
12-15 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
-
5
Preacher Curl (Barbell)
3 Sets
10-12 Reps
-
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
1 Set
1 Set
20-30 Reps
20-25 Reps
15-20 Reps
10-15 Reps
-
-
-
-
Day 2
1
Squat (Barbell)
4 Sets
6-8 Reps
-
2
Bulgarian Split Squat (Dumbbell)
4 Sets
8-10 Reps
-
3
Leg Extension
4 Sets
12-15 Reps
-
4
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
-
5
Seated Hamstring Curl
3 Sets
8-10 Reps
-
6
Seated Calf Raise
4 Sets
12-15 Reps
-
Day 3
1
T-Bar Row
4 Sets
10-12 Reps
-
2
Lat Pulldown (Neutral Grip)
4 Sets
10-12 Reps
-
3
Seated Row (Cable)
4 Sets
10-12 Reps
-
4
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
-
5
Tricep Extension (Dumbbell)
4 Sets
10-12 Reps
-
6
Rear Delt Fly (Cable)
3 Sets
10-12 Reps
-
7
Lateral Raise (Dumbbell)
2 Sets
1 Set
1 Set
1 Set
20-30 Reps
20-25 Reps
15-20 Reps
10-15 Reps
-
-
-
-
Day 4
1
Bench Press (Barbell)
4 Sets
5 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
-
3
Pec Deck (Machine)
4 Sets
8-10 Reps
-
4
T-Bar Row
4 Sets
10-12 Reps
-
5
Lat Pulldown
4 Sets
8-10 Reps
-
6
Seated Row (Cable)
4 Sets
10-12 Reps
-
Day 5
1
Glute Bridge (Barbell)
3 Sets
10-12 Reps
-
2
Romanian Deadlift (Dumbbell)
4 Sets
8-10 Reps
-
3
Seated Hamstring Curl
4 Sets
10-12 Reps
-
4
Goblet Squat
4 Sets
10-12 Reps
-
5
Leg Extension
4 Sets
12-15 Reps
-
6
Seated Calf Raise
4 Sets
12-15 Reps
-
Day 6
1
Incline Curl (Dumbbell)
4 Sets
10-12 Reps
-
2
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
-
3
Preacher Curl (Barbell)
4 Sets
10-12 Reps
-
4
Tricep Extension (Dumbbell)
4 Sets
10-12 Reps
-
5
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
-
7
Lateral Raise (Dumbbell)
2 Sets
1 Set
1 Set
1 Set
20-30 Reps
20-25 Reps
15-20 Reps
10-15 Reps
-
-
-
-
8
Rear Delt Fly (Cable)
3 Sets
10-12 Reps
-