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Wolverine Aesthetics Bodybuilding Program
by Pascal
11 athletes joined
Program Description
A full-body bodybuilding program inspired by Hugh Jackman's performance as Wolverine, though with a more holistic overall approach. The main focus of the program is to create: • broad, big shoulders: fully developed, round delts, by combining pressing movements with isolation • a wide v-taper: focus on the lats and back width • a chiselled six pack: isolated ab training is present and also recommended to do at home • a compact, not too voluminous chest: the main focus is put on the upper chest • meaty arms that are overshadowed by the shoulder • well-trained legs without appearing bulky: the program invests in training quads and adductors As the exercise selection is quite high, it is recommended to run the program on a bulk and/or have intra-workout nutrition (such as a fruit) at hand. There are additional exercises given on each day, these are entirely optional and should be done based on feeling or necessity (e.g. Jackman has quite developed traps, however there is only one trap isolation included in the mandatories, or you feel like your triceps can take another exercise).
Program Overview
Level
Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Apr 25, 2024 01:59
Last Edited
Jun 17, 2024 10:21
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Week 1
1 / 12 Weeks
Day 1
1
Hack Squat
3 Sets
6-10 Reps
2
Hyperextension
4 Sets
10-15 Reps
3A
Seated Overhead Press (Barbell)
3 Sets
8-12 Reps
3B
Pull-Up (Weighted)
3 Sets
4-8 Reps
4A
Low Incline Reverse Grip Bench Press (Dumbbell)
4 Sets
8-12 Reps
4B
Pullover (Machine)
4 Sets
10-15 Reps
5A
Incline Curl (Dumbbell)
4 Sets
12-15 Reps
5B
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
6
Reverse Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
7A
Standing Calf Raise
4 Sets
15-20 Reps
7B
Abs Crunch (Machine)
4 Sets
10-15 Reps
Day 2
1A
T-Bar Row
3 Sets
6-10 Reps
1B
Decline Push-Up (Weighted)
3 Sets
8-12 Reps
2A
Lat Pulldown (Close Grip)
4 Sets
10-15 Reps
2B
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
3A
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
3B
Preacher Curl (Barbell)
4 Sets
10-15 Reps
3C
Skull Crusher
4 Sets
8-12 Reps
4A
Leg Extension
4 Sets
10-15 Reps
4B
Hip Adductor (Machine)
4 Sets
15-20 Reps
5A
Shrug (Dumbbell)
4 Sets
10-15 Reps
5B
Neck Curl
4 Sets
15-20 Reps
Day 3
1
Leg Press
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3A
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
3B
Incline Row (EZ-Bar)
3 Sets
8-12 Reps
4A
Pec Deck (Machine)
4 Sets
10-15 Reps
4B
Chin-Up (Weighted)
4 Sets
4-8 Reps
5A
Powell Raise
4 Sets
12-15 Reps
5B
Tricep Rope Push Down (Cable)
4 Sets
10-12 Reps
5C
Pinwheel Curl
4 Sets
8-12 Reps
6A
Seated Calf Raise
4 Sets
15-20 Reps
6B
Decline Crunch (Weighted)
4 Sets
10-15 Reps
Day 1
1
Hack Squat
3 Sets
6-10 Reps
2
Hyperextension
4 Sets
10-15 Reps
3A
Seated Overhead Press (Barbell)
3 Sets
8-12 Reps
3B
Pull-Up (Weighted)
3 Sets
4-8 Reps
4A
Low Incline Reverse Grip Bench Press (Dumbbell)
4 Sets
8-12 Reps
4B
Pullover (Machine)
4 Sets
10-15 Reps
5A
Incline Curl (Dumbbell)
4 Sets
12-15 Reps
5B
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
6
Reverse Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
7A
Standing Calf Raise
4 Sets
15-20 Reps
7B
Abs Crunch (Machine)
4 Sets
10-15 Reps
Day 2
1A
T-Bar Row
3 Sets
6-10 Reps
1B
Decline Push-Up (Weighted)
3 Sets
8-12 Reps
2A
Lat Pulldown (Close Grip)
4 Sets
10-15 Reps
2B
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
3A
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
3B
Preacher Curl (Barbell)
4 Sets
10-15 Reps
3C
Skull Crusher
4 Sets
8-12 Reps
4A
Leg Extension
4 Sets
10-15 Reps
4B
Hip Adductor (Machine)
4 Sets
15-20 Reps
5A
Shrug (Dumbbell)
4 Sets
10-15 Reps
5B
Neck Curl
4 Sets
15-20 Reps
Day 3
1
Leg Press
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3A
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
3B
Incline Row (EZ-Bar)
3 Sets
8-12 Reps
4A
Pec Deck (Machine)
4 Sets
10-15 Reps
4B
Chin-Up (Weighted)
4 Sets
4-8 Reps
5A
Powell Raise
4 Sets
12-15 Reps
5B
Tricep Rope Push Down (Cable)
4 Sets
10-12 Reps
5C
Pinwheel Curl
4 Sets
8-12 Reps
6A
Seated Calf Raise
4 Sets
15-20 Reps
6B
Decline Crunch (Weighted)
4 Sets
10-15 Reps
Day 1
1
Hack Squat
3 Sets
6-10 Reps
2
Hyperextension
4 Sets
10-15 Reps
3A
Seated Overhead Press (Barbell)
3 Sets
8-12 Reps
3B
Pull-Up (Weighted)
3 Sets
4-8 Reps
4A
Low Incline Reverse Grip Bench Press (Dumbbell)
4 Sets
8-12 Reps
4B
Pullover (Machine)
4 Sets
10-15 Reps
5A
Incline Curl (Dumbbell)
4 Sets
12-15 Reps
5B
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
6
Reverse Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
7A
Standing Calf Raise
4 Sets
15-20 Reps
7B
Abs Crunch (Machine)
4 Sets
10-15 Reps
Day 2
1A
T-Bar Row
3 Sets
6-10 Reps
1B
Decline Push-Up (Weighted)
3 Sets
8-12 Reps
2A
Lat Pulldown (Close Grip)
4 Sets
10-15 Reps
2B
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
3A
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
3B
Preacher Curl (Barbell)
4 Sets
10-15 Reps
3C
Skull Crusher
4 Sets
8-12 Reps
4A
Leg Extension
4 Sets
10-15 Reps
4B
Hip Adductor (Machine)
4 Sets
15-20 Reps
5A
Shrug (Dumbbell)
4 Sets
10-15 Reps
5B
Neck Curl
4 Sets
15-20 Reps
Day 3
1
Leg Press
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3A
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
3B
Incline Row (EZ-Bar)
3 Sets
8-12 Reps
4A
Pec Deck (Machine)
4 Sets
10-15 Reps
4B
Chin-Up (Weighted)
4 Sets
4-8 Reps
5A
Powell Raise
4 Sets
12-15 Reps
5B
Tricep Rope Push Down (Cable)
4 Sets
10-12 Reps
5C
Pinwheel Curl
4 Sets
8-12 Reps
6A
Seated Calf Raise
4 Sets
15-20 Reps
6B
Decline Crunch (Weighted)
4 Sets
10-15 Reps
Day 1
1
Hack Squat
3 Sets
6-10 Reps
2
Hyperextension
4 Sets
10-15 Reps
3A
Seated Overhead Press (Barbell)
3 Sets
8-12 Reps
3B
Pull-Up (Weighted)
3 Sets
4-8 Reps
4A
Low Incline Reverse Grip Bench Press (Dumbbell)
4 Sets
8-12 Reps
4B
Pullover (Machine)
4 Sets
10-15 Reps
5A
Incline Curl (Dumbbell)
4 Sets
12-15 Reps
5B
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
6
Reverse Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
7A
Standing Calf Raise
4 Sets
15-20 Reps
7B
Abs Crunch (Machine)
4 Sets
10-15 Reps
Day 2
1A
T-Bar Row
3 Sets
6-10 Reps
1B
Decline Push-Up (Weighted)
3 Sets
8-12 Reps
2A
Lat Pulldown (Close Grip)
4 Sets
10-15 Reps
2B
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
3A
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
3B
Preacher Curl (Barbell)
4 Sets
10-15 Reps
3C
Skull Crusher
4 Sets
8-12 Reps
4A
Leg Extension
4 Sets
10-15 Reps
4B
Hip Adductor (Machine)
4 Sets
15-20 Reps
5A
Shrug (Dumbbell)
4 Sets
10-15 Reps
5B
Neck Curl
4 Sets
15-20 Reps
Day 3
1
Leg Press
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3A
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
3B
Incline Row (EZ-Bar)
3 Sets
8-12 Reps
4A
Pec Deck (Machine)
4 Sets
10-15 Reps
4B
Chin-Up (Weighted)
4 Sets
4-8 Reps
5A
Powell Raise
4 Sets
12-15 Reps
5B
Tricep Rope Push Down (Cable)
4 Sets
10-12 Reps
5C
Pinwheel Curl
4 Sets
8-12 Reps
6A
Seated Calf Raise
4 Sets
15-20 Reps
6B
Decline Crunch (Weighted)
4 Sets
10-15 Reps
Day 1
1
Hack Squat
3 Sets
6-10 Reps
2
Hyperextension
4 Sets
10-15 Reps
3A
Seated Overhead Press (Barbell)
3 Sets
8-12 Reps
3B
Pull-Up (Weighted)
3 Sets
4-8 Reps
4A
Low Incline Reverse Grip Bench Press (Dumbbell)
4 Sets
8-12 Reps
4B
Pullover (Machine)
4 Sets
10-15 Reps
5A
Incline Curl (Dumbbell)
4 Sets
12-15 Reps
5B
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
6
Reverse Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
7A
Standing Calf Raise
4 Sets
15-20 Reps
7B
Abs Crunch (Machine)
4 Sets
10-15 Reps
Day 2
1A
T-Bar Row
3 Sets
6-10 Reps
1B
Decline Push-Up (Weighted)
3 Sets
8-12 Reps
2A
Lat Pulldown (Close Grip)
4 Sets
10-15 Reps
2B
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
3A
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
3B
Preacher Curl (Barbell)
4 Sets
10-15 Reps
3C
Skull Crusher
4 Sets
8-12 Reps
4A
Leg Extension
4 Sets
10-15 Reps
4B
Hip Adductor (Machine)
4 Sets
15-20 Reps
5A
Shrug (Dumbbell)
4 Sets
10-15 Reps
5B
Neck Curl
4 Sets
15-20 Reps
Day 3
1
Leg Press
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3A
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
3B
Incline Row (EZ-Bar)
3 Sets
8-12 Reps
4A
Pec Deck (Machine)
4 Sets
10-15 Reps
4B
Chin-Up (Weighted)
4 Sets
4-8 Reps
5A
Powell Raise
4 Sets
12-15 Reps
5B
Tricep Rope Push Down (Cable)
4 Sets
10-12 Reps
5C
Pinwheel Curl
4 Sets
8-12 Reps
6A
Seated Calf Raise
4 Sets
15-20 Reps
6B
Decline Crunch (Weighted)
4 Sets
10-15 Reps
Day 1
1
Hack Squat
3 Sets
6-10 Reps
2
Hyperextension
4 Sets
10-15 Reps
3A
Seated Overhead Press (Barbell)
3 Sets
8-12 Reps
3B
Pull-Up (Weighted)
3 Sets
4-8 Reps
4A
Low Incline Reverse Grip Bench Press (Dumbbell)
4 Sets
8-12 Reps
4B
Pullover (Machine)
4 Sets
10-15 Reps
5A
Incline Curl (Dumbbell)
4 Sets
12-15 Reps
5B
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
6
Reverse Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
7A
Standing Calf Raise
4 Sets
15-20 Reps
7B
Abs Crunch (Machine)
4 Sets
10-15 Reps
Day 2
1A
T-Bar Row
3 Sets
6-10 Reps
1B
Decline Push-Up (Weighted)
3 Sets
8-12 Reps
2A
Lat Pulldown (Close Grip)
4 Sets
10-15 Reps
2B
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
3A
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
3B
Preacher Curl (Barbell)
4 Sets
10-15 Reps
3C
Skull Crusher
4 Sets
8-12 Reps
4A
Leg Extension
4 Sets
10-15 Reps
4B
Hip Adductor (Machine)
4 Sets
15-20 Reps
5A
Shrug (Dumbbell)
4 Sets
10-15 Reps
5B
Neck Curl
4 Sets
15-20 Reps
Day 3
1
Leg Press
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3A
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
3B
Incline Row (EZ-Bar)
3 Sets
8-12 Reps
4A
Pec Deck (Machine)
4 Sets
10-15 Reps
4B
Chin-Up (Weighted)
4 Sets
4-8 Reps
5A
Powell Raise
4 Sets
12-15 Reps
5B
Tricep Rope Push Down (Cable)
4 Sets
10-12 Reps
5C
Pinwheel Curl
4 Sets
8-12 Reps
6A
Seated Calf Raise
4 Sets
15-20 Reps
6B
Decline Crunch (Weighted)
4 Sets
10-15 Reps
Day 1
1
Hack Squat
3 Sets
6-10 Reps
2
Hyperextension
4 Sets
10-15 Reps
3A
Seated Overhead Press (Barbell)
3 Sets
8-12 Reps
3B
Pull-Up (Weighted)
3 Sets
4-8 Reps
4A
Low Incline Reverse Grip Bench Press (Dumbbell)
4 Sets
8-12 Reps
4B
Pullover (Machine)
4 Sets
10-15 Reps
5A
Incline Curl (Dumbbell)
4 Sets
12-15 Reps
5B
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
6
Reverse Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
7A
Standing Calf Raise
4 Sets
15-20 Reps
7B
Abs Crunch (Machine)
4 Sets
10-15 Reps
Day 2
1A
T-Bar Row
3 Sets
6-10 Reps
1B
Decline Push-Up (Weighted)
3 Sets
8-12 Reps
2A
Lat Pulldown (Close Grip)
4 Sets
10-15 Reps
2B
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
3A
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
3B
Preacher Curl (Barbell)
4 Sets
10-15 Reps
3C
Skull Crusher
4 Sets
8-12 Reps
4A
Leg Extension
4 Sets
10-15 Reps
4B
Hip Adductor (Machine)
4 Sets
15-20 Reps
5A
Shrug (Dumbbell)
4 Sets
10-15 Reps
5B
Neck Curl
4 Sets
15-20 Reps
Day 3
1
Leg Press
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3A
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
3B
Incline Row (EZ-Bar)
3 Sets
8-12 Reps
4A
Pec Deck (Machine)
4 Sets
10-15 Reps
4B
Chin-Up (Weighted)
4 Sets
4-8 Reps
5A
Powell Raise
4 Sets
12-15 Reps
5B
Tricep Rope Push Down (Cable)
4 Sets
10-12 Reps
5C
Pinwheel Curl
4 Sets
8-12 Reps
6A
Seated Calf Raise
4 Sets
15-20 Reps
6B
Decline Crunch (Weighted)
4 Sets
10-15 Reps
Day 1
1
Hack Squat
3 Sets
6-10 Reps
2
Hyperextension
4 Sets
10-15 Reps
3A
Seated Overhead Press (Barbell)
3 Sets
8-12 Reps
3B
Pull-Up (Weighted)
3 Sets
4-8 Reps
4A
Low Incline Reverse Grip Bench Press (Dumbbell)
4 Sets
8-12 Reps
4B
Pullover (Machine)
4 Sets
10-15 Reps
5A
Incline Curl (Dumbbell)
4 Sets
12-15 Reps
5B
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
6
Reverse Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
7A
Standing Calf Raise
4 Sets
15-20 Reps
7B
Abs Crunch (Machine)
4 Sets
10-15 Reps
Day 2
1A
T-Bar Row
3 Sets
6-10 Reps
1B
Decline Push-Up (Weighted)
3 Sets
8-12 Reps
2A
Lat Pulldown (Close Grip)
4 Sets
10-15 Reps
2B
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
3A
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
3B
Preacher Curl (Barbell)
4 Sets
10-15 Reps
3C
Skull Crusher
4 Sets
8-12 Reps
4A
Leg Extension
4 Sets
10-15 Reps
4B
Hip Adductor (Machine)
4 Sets
15-20 Reps
5A
Shrug (Dumbbell)
4 Sets
10-15 Reps
5B
Neck Curl
4 Sets
15-20 Reps
Day 3
1
Leg Press
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3A
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
3B
Incline Row (EZ-Bar)
3 Sets
8-12 Reps
4A
Pec Deck (Machine)
4 Sets
10-15 Reps
4B
Chin-Up (Weighted)
4 Sets
4-8 Reps
5A
Powell Raise
4 Sets
12-15 Reps
5B
Tricep Rope Push Down (Cable)
4 Sets
10-12 Reps
5C
Pinwheel Curl
4 Sets
8-12 Reps
6A
Seated Calf Raise
4 Sets
15-20 Reps
6B
Decline Crunch (Weighted)
4 Sets
10-15 Reps
Day 1
1
Hack Squat
3 Sets
6-10 Reps
2
Hyperextension
4 Sets
10-15 Reps
3A
Seated Overhead Press (Barbell)
3 Sets
8-12 Reps
3B
Pull-Up (Weighted)
3 Sets
4-8 Reps
4A
Low Incline Reverse Grip Bench Press (Dumbbell)
4 Sets
8-12 Reps
4B
Pullover (Machine)
4 Sets
10-15 Reps
5A
Incline Curl (Dumbbell)
4 Sets
12-15 Reps
5B
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
6
Reverse Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
7A
Standing Calf Raise
4 Sets
15-20 Reps
7B
Abs Crunch (Machine)
4 Sets
10-15 Reps
Day 2
1A
T-Bar Row
3 Sets
6-10 Reps
1B
Decline Push-Up (Weighted)
3 Sets
8-12 Reps
2A
Lat Pulldown (Close Grip)
4 Sets
10-15 Reps
2B
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
3A
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
3B
Preacher Curl (Barbell)
4 Sets
10-15 Reps
3C
Skull Crusher
4 Sets
8-12 Reps
4A
Leg Extension
4 Sets
10-15 Reps
4B
Hip Adductor (Machine)
4 Sets
15-20 Reps
5A
Shrug (Dumbbell)
4 Sets
10-15 Reps
5B
Neck Curl
4 Sets
15-20 Reps
Day 3
1
Leg Press
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3A
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
3B
Incline Row (EZ-Bar)
3 Sets
8-12 Reps
4A
Pec Deck (Machine)
4 Sets
10-15 Reps
4B
Chin-Up (Weighted)
4 Sets
4-8 Reps
5A
Powell Raise
4 Sets
12-15 Reps
5B
Tricep Rope Push Down (Cable)
4 Sets
10-12 Reps
5C
Pinwheel Curl
4 Sets
8-12 Reps
6A
Seated Calf Raise
4 Sets
15-20 Reps
6B
Decline Crunch (Weighted)
4 Sets
10-15 Reps
Day 1
1
Hack Squat
3 Sets
6-10 Reps
2
Hyperextension
4 Sets
10-15 Reps
3A
Seated Overhead Press (Barbell)
3 Sets
8-12 Reps
3B
Pull-Up (Weighted)
3 Sets
4-8 Reps
4A
Low Incline Reverse Grip Bench Press (Dumbbell)
4 Sets
8-12 Reps
4B
Pullover (Machine)
4 Sets
10-15 Reps
5A
Incline Curl (Dumbbell)
4 Sets
12-15 Reps
5B
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
6
Reverse Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
7A
Standing Calf Raise
4 Sets
15-20 Reps
7B
Abs Crunch (Machine)
4 Sets
10-15 Reps
Day 2
1A
T-Bar Row
3 Sets
6-10 Reps
1B
Decline Push-Up (Weighted)
3 Sets
8-12 Reps
2A
Lat Pulldown (Close Grip)
4 Sets
10-15 Reps
2B
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
3A
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
3B
Preacher Curl (Barbell)
4 Sets
10-15 Reps
3C
Skull Crusher
4 Sets
8-12 Reps
4A
Leg Extension
4 Sets
10-15 Reps
4B
Hip Adductor (Machine)
4 Sets
15-20 Reps
5A
Shrug (Dumbbell)
4 Sets
10-15 Reps
5B
Neck Curl
4 Sets
15-20 Reps
Day 3
1
Leg Press
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3A
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
3B
Incline Row (EZ-Bar)
3 Sets
8-12 Reps
4A
Pec Deck (Machine)
4 Sets
10-15 Reps
4B
Chin-Up (Weighted)
4 Sets
4-8 Reps
5A
Powell Raise
4 Sets
12-15 Reps
5B
Tricep Rope Push Down (Cable)
4 Sets
10-12 Reps
5C
Pinwheel Curl
4 Sets
8-12 Reps
6A
Seated Calf Raise
4 Sets
15-20 Reps
6B
Decline Crunch (Weighted)
4 Sets
10-15 Reps
Day 1
1
Hack Squat
3 Sets
6-10 Reps
2
Hyperextension
4 Sets
10-15 Reps
3A
Seated Overhead Press (Barbell)
3 Sets
8-12 Reps
3B
Pull-Up (Weighted)
3 Sets
4-8 Reps
4A
Low Incline Reverse Grip Bench Press (Dumbbell)
4 Sets
8-12 Reps
4B
Pullover (Machine)
4 Sets
10-15 Reps
5A
Incline Curl (Dumbbell)
4 Sets
12-15 Reps
5B
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
6
Reverse Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
7A
Standing Calf Raise
4 Sets
15-20 Reps
7B
Abs Crunch (Machine)
4 Sets
10-15 Reps
Day 2
1A
T-Bar Row
3 Sets
6-10 Reps
1B
Decline Push-Up (Weighted)
3 Sets
8-12 Reps
2A
Lat Pulldown (Close Grip)
4 Sets
10-15 Reps
2B
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
3A
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
3B
Preacher Curl (Barbell)
4 Sets
10-15 Reps
3C
Skull Crusher
4 Sets
8-12 Reps
4A
Leg Extension
4 Sets
10-15 Reps
4B
Hip Adductor (Machine)
4 Sets
15-20 Reps
5A
Shrug (Dumbbell)
4 Sets
10-15 Reps
5B
Neck Curl
4 Sets
15-20 Reps
Day 3
1
Leg Press
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3A
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
3B
Incline Row (EZ-Bar)
3 Sets
8-12 Reps
4A
Pec Deck (Machine)
4 Sets
10-15 Reps
4B
Chin-Up (Weighted)
4 Sets
4-8 Reps
5A
Powell Raise
4 Sets
12-15 Reps
5B
Tricep Rope Push Down (Cable)
4 Sets
10-12 Reps
5C
Pinwheel Curl
4 Sets
8-12 Reps
6A
Seated Calf Raise
4 Sets
15-20 Reps
6B
Decline Crunch (Weighted)
4 Sets
10-15 Reps
Day 1
1
Hack Squat
3 Sets
6-10 Reps
2
Hyperextension
4 Sets
10-15 Reps
3A
Seated Overhead Press (Barbell)
3 Sets
8-12 Reps
3B
Pull-Up (Weighted)
3 Sets
4-8 Reps
4A
Low Incline Reverse Grip Bench Press (Dumbbell)
4 Sets
8-12 Reps
4B
Pullover (Machine)
4 Sets
10-15 Reps
5A
Incline Curl (Dumbbell)
4 Sets
12-15 Reps
5B
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
6
Reverse Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
7A
Standing Calf Raise
4 Sets
15-20 Reps
7B
Abs Crunch (Machine)
4 Sets
10-15 Reps
Day 2
1A
T-Bar Row
3 Sets
6-10 Reps
1B
Decline Push-Up (Weighted)
3 Sets
8-12 Reps
2A
Lat Pulldown (Close Grip)
4 Sets
10-15 Reps
2B
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
3A
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
3B
Preacher Curl (Barbell)
4 Sets
10-15 Reps
3C
Skull Crusher
4 Sets
8-12 Reps
4A
Leg Extension
4 Sets
10-15 Reps
4B
Hip Adductor (Machine)
4 Sets
15-20 Reps
5A
Shrug (Dumbbell)
4 Sets
10-15 Reps
5B
Neck Curl
4 Sets
15-20 Reps
Day 3
1
Leg Press
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3A
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
3B
Incline Row (EZ-Bar)
3 Sets
8-12 Reps
4A
Pec Deck (Machine)
4 Sets
10-15 Reps
4B
Chin-Up (Weighted)
4 Sets
4-8 Reps
5A
Powell Raise
4 Sets
12-15 Reps
5B
Tricep Rope Push Down (Cable)
4 Sets
10-12 Reps
5C
Pinwheel Curl
4 Sets
8-12 Reps
6A
Seated Calf Raise
4 Sets
15-20 Reps
6B
Decline Crunch (Weighted)
4 Sets
10-15 Reps