Program Description
A high volume program, full body, 4 days a week, with an emphasis on arms, shoulders, and back.
Program Overview
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout100 minutes
- CreatedDec 30, 2023 05:27
- Last EditedMay 17, 2024 04:30
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
1A
Overhead Press (Barbell)
3
6-8 reps
1B
Standing Calf Raise
3
20-30 reps
2A
Squat (Barbell)
3
6-10 reps
2B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
3A
Chin-Up (Weighted)
3
4-6 reps
3B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
4A
Romanian Deadlift (Barbell)
3
8-12 reps
4B
Lateral Raise (Dumbbell)
3
10-15 reps
5A
Chest Fly (Cable)
3
10-15 reps
5B
Bicep Curl (Dumbbell)
3
8-12 reps
6A
Pullover (Dumbbell)
3
10-15 reps
6B
Neck Curl
3
10-15 reps
6C
Knee Raise (Captain's Chair)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-8 reps
1B
Standing Calf Raise
3
20-30 reps
2A
Squat (Barbell)
3
6-10 reps
2B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
3A
Chin-Up (Weighted)
3
4-6 reps
3B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
4A
Romanian Deadlift (Barbell)
3
8-12 reps
4B
Lateral Raise (Dumbbell)
3
10-15 reps
5A
Chest Fly (Cable)
3
10-15 reps
5B
Bicep Curl (Dumbbell)
3
8-12 reps
6A
Pullover (Dumbbell)
3
10-15 reps
6B
Neck Curl
3
10-15 reps
6C
Knee Raise (Captain's Chair)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-8 reps
1B
Standing Calf Raise
3
20-30 reps
2A
Squat (Barbell)
3
6-10 reps
2B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
3A
Chin-Up (Weighted)
3
4-6 reps
3B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
4A
Romanian Deadlift (Barbell)
3
8-12 reps
4B
Lateral Raise (Dumbbell)
3
10-15 reps
5A
Chest Fly (Cable)
3
10-15 reps
5B
Bicep Curl (Dumbbell)
3
8-12 reps
6A
Pullover (Dumbbell)
3
10-15 reps
6B
Neck Curl
3
10-15 reps
6C
Knee Raise (Captain's Chair)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-8 reps
1B
Standing Calf Raise
3
20-30 reps
2A
Squat (Barbell)
3
6-10 reps
2B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
3A
Chin-Up (Weighted)
3
4-6 reps
3B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
4A
Romanian Deadlift (Barbell)
3
8-12 reps
4B
Lateral Raise (Dumbbell)
3
10-15 reps
5A
Chest Fly (Cable)
3
10-15 reps
5B
Bicep Curl (Dumbbell)
3
8-12 reps
6A
Pullover (Dumbbell)
3
10-15 reps
6B
Neck Curl
3
10-15 reps
6C
Knee Raise (Captain's Chair)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-8 reps
1B
Standing Calf Raise
3
20-30 reps
2A
Squat (Barbell)
3
6-10 reps
2B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
3A
Chin-Up (Weighted)
3
4-6 reps
3B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
4A
Romanian Deadlift (Barbell)
3
8-12 reps
4B
Lateral Raise (Dumbbell)
3
10-15 reps
5A
Chest Fly (Cable)
3
10-15 reps
5B
Bicep Curl (Dumbbell)
3
8-12 reps
6A
Pullover (Dumbbell)
3
10-15 reps
6B
Neck Curl
3
10-15 reps
6C
Knee Raise (Captain's Chair)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-8 reps
1B
Standing Calf Raise
3
20-30 reps
2A
Squat (Barbell)
3
6-10 reps
2B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
3A
Chin-Up (Weighted)
3
4-6 reps
3B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
4A
Romanian Deadlift (Barbell)
3
8-12 reps
4B
Lateral Raise (Dumbbell)
3
10-15 reps
5A
Chest Fly (Cable)
3
10-15 reps
5B
Bicep Curl (Dumbbell)
3
8-12 reps
6A
Pullover (Dumbbell)
3
10-15 reps
6B
Neck Curl
3
10-15 reps
6C
Knee Raise (Captain's Chair)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-8 reps
1B
Standing Calf Raise
3
20-30 reps
2A
Squat (Barbell)
3
6-10 reps
2B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
3A
Chin-Up (Weighted)
3
4-6 reps
3B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
4A
Romanian Deadlift (Barbell)
3
8-12 reps
4B
Lateral Raise (Dumbbell)
3
10-15 reps
5A
Chest Fly (Cable)
3
10-15 reps
5B
Bicep Curl (Dumbbell)
3
8-12 reps
6A
Pullover (Dumbbell)
3
10-15 reps
6B
Neck Curl
3
10-15 reps
6C
Knee Raise (Captain's Chair)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-8 reps
1B
Standing Calf Raise
3
20-30 reps
2A
Squat (Barbell)
3
6-10 reps
2B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
3A
Chin-Up (Weighted)
3
4-6 reps
3B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
4A
Romanian Deadlift (Barbell)
3
8-12 reps
4B
Lateral Raise (Dumbbell)
3
10-15 reps
5A
Chest Fly (Cable)
3
10-15 reps
5B
Bicep Curl (Dumbbell)
3
8-12 reps
6A
Pullover (Dumbbell)
3
10-15 reps
6B
Neck Curl
3
10-15 reps
6C
Knee Raise (Captain's Chair)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-8 reps
1B
Standing Calf Raise
3
20-30 reps
2A
Squat (Barbell)
3
6-10 reps
2B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
3A
Chin-Up (Weighted)
3
4-6 reps
3B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
4A
Romanian Deadlift (Barbell)
3
8-12 reps
4B
Lateral Raise (Dumbbell)
3
10-15 reps
5A
Chest Fly (Cable)
3
10-15 reps
5B
Bicep Curl (Dumbbell)
3
8-12 reps
6A
Pullover (Dumbbell)
3
10-15 reps
6B
Neck Curl
3
10-15 reps
6C
Knee Raise (Captain's Chair)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-8 reps
1B
Standing Calf Raise
3
20-30 reps
2A
Squat (Barbell)
3
6-10 reps
2B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
3A
Chin-Up (Weighted)
3
4-6 reps
3B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
4A
Romanian Deadlift (Barbell)
3
8-12 reps
4B
Lateral Raise (Dumbbell)
3
10-15 reps
5A
Chest Fly (Cable)
3
10-15 reps
5B
Bicep Curl (Dumbbell)
3
8-12 reps
6A
Pullover (Dumbbell)
3
10-15 reps
6B
Neck Curl
3
10-15 reps
6C
Knee Raise (Captain's Chair)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-8 reps
1B
Standing Calf Raise
3
20-30 reps
2A
Squat (Barbell)
3
6-10 reps
2B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
3A
Chin-Up (Weighted)
3
4-6 reps
3B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
4A
Romanian Deadlift (Barbell)
3
8-12 reps
4B
Lateral Raise (Dumbbell)
3
10-15 reps
5A
Chest Fly (Cable)
3
10-15 reps
5B
Bicep Curl (Dumbbell)
3
8-12 reps
6A
Pullover (Dumbbell)
3
10-15 reps
6B
Neck Curl
3
10-15 reps
6C
Knee Raise (Captain's Chair)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-8 reps
1B
Standing Calf Raise
3
20-30 reps
2A
Squat (Barbell)
3
6-10 reps
2B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
3A
Chin-Up (Weighted)
3
4-6 reps
3B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
4A
Romanian Deadlift (Barbell)
3
8-12 reps
4B
Lateral Raise (Dumbbell)
3
10-15 reps
5A
Chest Fly (Cable)
3
10-15 reps
5B
Bicep Curl (Dumbbell)
3
8-12 reps
6A
Pullover (Dumbbell)
3
10-15 reps
6B
Neck Curl
3
10-15 reps
6C
Knee Raise (Captain's Chair)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-10 reps
1B
Power Shrug
3
15-20 reps
1C
Standing Calf Raise
3
20-30 reps
2A
Lying Leg Curl
3
10-15 reps
2B
Hammer Curl
3
10-20 reps
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
3B
Incline Curl (Dumbbell)
3
8-12 reps
4A
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
4B
Decline Crunch (Weighted)
3
10-15 reps
4C
Neck Curl
3
10-15 reps
5A
Tricep Cable Kickback
4
15-20 reps
5B
One Arm Lateral Raise (Cable)
4
10-20 reps
6
Overhead Tricep Extension (Cable)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-10 reps
1B
Power Shrug
3
15-20 reps
1C
Standing Calf Raise
3
20-30 reps
2A
Lying Leg Curl
3
10-15 reps
2B
Hammer Curl
3
10-20 reps
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
3B
Incline Curl (Dumbbell)
3
8-12 reps
4A
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
4B
Decline Crunch (Weighted)
3
10-15 reps
4C
Neck Curl
3
10-15 reps
5A
Tricep Cable Kickback
4
15-20 reps
5B
One Arm Lateral Raise (Cable)
4
10-20 reps
6
Overhead Tricep Extension (Cable)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-10 reps
1B
Power Shrug
3
15-20 reps
1C
Standing Calf Raise
3
20-30 reps
2A
Lying Leg Curl
3
10-15 reps
2B
Hammer Curl
3
10-20 reps
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
3B
Incline Curl (Dumbbell)
3
8-12 reps
4A
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
4B
Decline Crunch (Weighted)
3
10-15 reps
4C
Neck Curl
3
10-15 reps
5A
Tricep Cable Kickback
4
15-20 reps
5B
One Arm Lateral Raise (Cable)
4
10-20 reps
6
Overhead Tricep Extension (Cable)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-10 reps
1B
Power Shrug
3
15-20 reps
1C
Standing Calf Raise
3
20-30 reps
2A
Lying Leg Curl
3
10-15 reps
2B
Hammer Curl
3
10-20 reps
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
3B
Incline Curl (Dumbbell)
3
8-12 reps
4A
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
4B
Decline Crunch (Weighted)
3
10-15 reps
4C
Neck Curl
3
10-15 reps
5A
Tricep Cable Kickback
4
15-20 reps
5B
One Arm Lateral Raise (Cable)
4
10-20 reps
6
Overhead Tricep Extension (Cable)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-10 reps
1B
Power Shrug
3
15-20 reps
1C
Standing Calf Raise
3
20-30 reps
2A
Lying Leg Curl
3
10-15 reps
2B
Hammer Curl
3
10-20 reps
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
3B
Incline Curl (Dumbbell)
3
8-12 reps
4A
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
4B
Decline Crunch (Weighted)
3
10-15 reps
4C
Neck Curl
3
10-15 reps
5A
Tricep Cable Kickback
4
15-20 reps
5B
One Arm Lateral Raise (Cable)
4
10-20 reps
6
Overhead Tricep Extension (Cable)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-10 reps
1B
Power Shrug
3
15-20 reps
1C
Standing Calf Raise
3
20-30 reps
2A
Lying Leg Curl
3
10-15 reps
2B
Hammer Curl
3
10-20 reps
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
3B
Incline Curl (Dumbbell)
3
8-12 reps
4A
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
4B
Decline Crunch (Weighted)
3
10-15 reps
4C
Neck Curl
3
10-15 reps
5A
Tricep Cable Kickback
4
15-20 reps
5B
One Arm Lateral Raise (Cable)
4
10-20 reps
6
Overhead Tricep Extension (Cable)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-10 reps
1B
Power Shrug
3
15-20 reps
1C
Standing Calf Raise
3
20-30 reps
2A
Lying Leg Curl
3
10-15 reps
2B
Hammer Curl
3
10-20 reps
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
3B
Incline Curl (Dumbbell)
3
8-12 reps
4A
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
4B
Decline Crunch (Weighted)
3
10-15 reps
4C
Neck Curl
3
10-15 reps
5A
Tricep Cable Kickback
4
15-20 reps
5B
One Arm Lateral Raise (Cable)
4
10-20 reps
6
Overhead Tricep Extension (Cable)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-10 reps
1B
Power Shrug
3
15-20 reps
1C
Standing Calf Raise
3
20-30 reps
2A
Lying Leg Curl
3
10-15 reps
2B
Hammer Curl
3
10-20 reps
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
3B
Incline Curl (Dumbbell)
3
8-12 reps
4A
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
4B
Decline Crunch (Weighted)
3
10-15 reps
4C
Neck Curl
3
10-15 reps
5A
Tricep Cable Kickback
4
15-20 reps
5B
One Arm Lateral Raise (Cable)
4
10-20 reps
6
Overhead Tricep Extension (Cable)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-10 reps
1B
Power Shrug
3
15-20 reps
1C
Standing Calf Raise
3
20-30 reps
2A
Lying Leg Curl
3
10-15 reps
2B
Hammer Curl
3
10-20 reps
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
3B
Incline Curl (Dumbbell)
3
8-12 reps
4A
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
4B
Decline Crunch (Weighted)
3
10-15 reps
4C
Neck Curl
3
10-15 reps
5A
Tricep Cable Kickback
4
15-20 reps
5B
One Arm Lateral Raise (Cable)
4
10-20 reps
6
Overhead Tricep Extension (Cable)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-10 reps
1B
Power Shrug
3
15-20 reps
1C
Standing Calf Raise
3
20-30 reps
2A
Lying Leg Curl
3
10-15 reps
2B
Hammer Curl
3
10-20 reps
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
3B
Incline Curl (Dumbbell)
3
8-12 reps
4A
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
4B
Decline Crunch (Weighted)
3
10-15 reps
4C
Neck Curl
3
10-15 reps
5A
Tricep Cable Kickback
4
15-20 reps
5B
One Arm Lateral Raise (Cable)
4
10-20 reps
6
Overhead Tricep Extension (Cable)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-10 reps
1B
Power Shrug
3
15-20 reps
1C
Standing Calf Raise
3
20-30 reps
2A
Lying Leg Curl
3
10-15 reps
2B
Hammer Curl
3
10-20 reps
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
3B
Incline Curl (Dumbbell)
3
8-12 reps
4A
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
4B
Decline Crunch (Weighted)
3
10-15 reps
4C
Neck Curl
3
10-15 reps
5A
Tricep Cable Kickback
4
15-20 reps
5B
One Arm Lateral Raise (Cable)
4
10-20 reps
6
Overhead Tricep Extension (Cable)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-10 reps
1B
Power Shrug
3
15-20 reps
1C
Standing Calf Raise
3
20-30 reps
2A
Lying Leg Curl
3
10-15 reps
2B
Hammer Curl
3
10-20 reps
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
3B
Incline Curl (Dumbbell)
3
8-12 reps
4A
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
4B
Decline Crunch (Weighted)
3
10-15 reps
4C
Neck Curl
3
10-15 reps
5A
Tricep Cable Kickback
4
15-20 reps
5B
One Arm Lateral Raise (Cable)
4
10-20 reps
6
Overhead Tricep Extension (Cable)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
15-30 reps
2A
Overhead Press (Barbell)
3
8-12 reps
2B
Bicep Curl (Dumbbell)
3
8-12 reps
2C
Standing Calf Raise
3
20-30 reps
3A
Romanian Deadlift (Dumbbell)
3
12-20 reps
3B
Dip (Bodyweight)
3
15-30 reps
4A
Pull-Up (Weighted)
3
6-10 reps
4B
Pullover (Dumbbell)
3
10-15 reps
4C
Neck Curl
3
10-15 reps
5A
Leg Extension
4
10-15 reps
5B
Seated Wide-Grip Row (Cable)
4
10-15 reps
6A
Overhead Tricep Extension (Cable)
3
10-15 reps
6B
Cable Crunch
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
15-30 reps
2A
Overhead Press (Barbell)
3
8-12 reps
2B
Bicep Curl (Dumbbell)
3
8-12 reps
2C
Standing Calf Raise
3
20-30 reps
3A
Romanian Deadlift (Dumbbell)
3
12-20 reps
3B
Dip (Bodyweight)
3
15-30 reps
4A
Pull-Up (Weighted)
3
6-10 reps
4B
Pullover (Dumbbell)
3
10-15 reps
4C
Neck Curl
3
10-15 reps
5A
Leg Extension
4
10-15 reps
5B
Seated Wide-Grip Row (Cable)
4
10-15 reps
6A
Overhead Tricep Extension (Cable)
3
10-15 reps
6B
Cable Crunch
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
15-30 reps
2A
Overhead Press (Barbell)
3
8-12 reps
2B
Bicep Curl (Dumbbell)
3
8-12 reps
2C
Standing Calf Raise
3
20-30 reps
3A
Romanian Deadlift (Dumbbell)
3
12-20 reps
3B
Dip (Bodyweight)
3
15-30 reps
4A
Pull-Up (Weighted)
3
6-10 reps
4B
Pullover (Dumbbell)
3
10-15 reps
4C
Neck Curl
3
10-15 reps
5A
Leg Extension
4
10-15 reps
5B
Seated Wide-Grip Row (Cable)
4
10-15 reps
6A
Overhead Tricep Extension (Cable)
3
10-15 reps
6B
Cable Crunch
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
15-30 reps
2A
Overhead Press (Barbell)
3
8-12 reps
2B
Bicep Curl (Dumbbell)
3
8-12 reps
2C
Standing Calf Raise
3
20-30 reps
3A
Romanian Deadlift (Dumbbell)
3
12-20 reps
3B
Dip (Bodyweight)
3
15-30 reps
4A
Pull-Up (Weighted)
3
6-10 reps
4B
Pullover (Dumbbell)
3
10-15 reps
4C
Neck Curl
3
10-15 reps
5A
Leg Extension
4
10-15 reps
5B
Seated Wide-Grip Row (Cable)
4
10-15 reps
6A
Overhead Tricep Extension (Cable)
3
10-15 reps
6B
Cable Crunch
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
15-30 reps
2A
Overhead Press (Barbell)
3
8-12 reps
2B
Bicep Curl (Dumbbell)
3
8-12 reps
2C
Standing Calf Raise
3
20-30 reps
3A
Romanian Deadlift (Dumbbell)
3
12-20 reps
3B
Dip (Bodyweight)
3
15-30 reps
4A
Pull-Up (Weighted)
3
6-10 reps
4B
Pullover (Dumbbell)
3
10-15 reps
4C
Neck Curl
3
10-15 reps
5A
Leg Extension
4
10-15 reps
5B
Seated Wide-Grip Row (Cable)
4
10-15 reps
6A
Overhead Tricep Extension (Cable)
3
10-15 reps
6B
Cable Crunch
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
15-30 reps
2A
Overhead Press (Barbell)
3
8-12 reps
2B
Bicep Curl (Dumbbell)
3
8-12 reps
2C
Standing Calf Raise
3
20-30 reps
3A
Romanian Deadlift (Dumbbell)
3
12-20 reps
3B
Dip (Bodyweight)
3
15-30 reps
4A
Pull-Up (Weighted)
3
6-10 reps
4B
Pullover (Dumbbell)
3
10-15 reps
4C
Neck Curl
3
10-15 reps
5A
Leg Extension
4
10-15 reps
5B
Seated Wide-Grip Row (Cable)
4
10-15 reps
6A
Overhead Tricep Extension (Cable)
3
10-15 reps
6B
Cable Crunch
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
15-30 reps
2A
Overhead Press (Barbell)
3
8-12 reps
2B
Bicep Curl (Dumbbell)
3
8-12 reps
2C
Standing Calf Raise
3
20-30 reps
3A
Romanian Deadlift (Dumbbell)
3
12-20 reps
3B
Dip (Bodyweight)
3
15-30 reps
4A
Pull-Up (Weighted)
3
6-10 reps
4B
Pullover (Dumbbell)
3
10-15 reps
4C
Neck Curl
3
10-15 reps
5A
Leg Extension
4
10-15 reps
5B
Seated Wide-Grip Row (Cable)
4
10-15 reps
6A
Overhead Tricep Extension (Cable)
3
10-15 reps
6B
Cable Crunch
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
15-30 reps
2A
Overhead Press (Barbell)
3
8-12 reps
2B
Bicep Curl (Dumbbell)
3
8-12 reps
2C
Standing Calf Raise
3
20-30 reps
3A
Romanian Deadlift (Dumbbell)
3
12-20 reps
3B
Dip (Bodyweight)
3
15-30 reps
4A
Pull-Up (Weighted)
3
6-10 reps
4B
Pullover (Dumbbell)
3
10-15 reps
4C
Neck Curl
3
10-15 reps
5A
Leg Extension
4
10-15 reps
5B
Seated Wide-Grip Row (Cable)
4
10-15 reps
6A
Overhead Tricep Extension (Cable)
3
10-15 reps
6B
Cable Crunch
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
15-30 reps
2A
Overhead Press (Barbell)
3
8-12 reps
2B
Bicep Curl (Dumbbell)
3
8-12 reps
2C
Standing Calf Raise
3
20-30 reps
3A
Romanian Deadlift (Dumbbell)
3
12-20 reps
3B
Dip (Bodyweight)
3
15-30 reps
4A
Pull-Up (Weighted)
3
6-10 reps
4B
Pullover (Dumbbell)
3
10-15 reps
4C
Neck Curl
3
10-15 reps
5A
Leg Extension
4
10-15 reps
5B
Seated Wide-Grip Row (Cable)
4
10-15 reps
6A
Overhead Tricep Extension (Cable)
3
10-15 reps
6B
Cable Crunch
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
15-30 reps
2A
Overhead Press (Barbell)
3
8-12 reps
2B
Bicep Curl (Dumbbell)
3
8-12 reps
2C
Standing Calf Raise
3
20-30 reps
3A
Romanian Deadlift (Dumbbell)
3
12-20 reps
3B
Dip (Bodyweight)
3
15-30 reps
4A
Pull-Up (Weighted)
3
6-10 reps
4B
Pullover (Dumbbell)
3
10-15 reps
4C
Neck Curl
3
10-15 reps
5A
Leg Extension
4
10-15 reps
5B
Seated Wide-Grip Row (Cable)
4
10-15 reps
6A
Overhead Tricep Extension (Cable)
3
10-15 reps
6B
Cable Crunch
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
15-30 reps
2A
Overhead Press (Barbell)
3
8-12 reps
2B
Bicep Curl (Dumbbell)
3
8-12 reps
2C
Standing Calf Raise
3
20-30 reps
3A
Romanian Deadlift (Dumbbell)
3
12-20 reps
3B
Dip (Bodyweight)
3
15-30 reps
4A
Pull-Up (Weighted)
3
6-10 reps
4B
Pullover (Dumbbell)
3
10-15 reps
4C
Neck Curl
3
10-15 reps
5A
Leg Extension
4
10-15 reps
5B
Seated Wide-Grip Row (Cable)
4
10-15 reps
6A
Overhead Tricep Extension (Cable)
3
10-15 reps
6B
Cable Crunch
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
15-30 reps
2A
Overhead Press (Barbell)
3
8-12 reps
2B
Bicep Curl (Dumbbell)
3
8-12 reps
2C
Standing Calf Raise
3
20-30 reps
3A
Romanian Deadlift (Dumbbell)
3
12-20 reps
3B
Dip (Bodyweight)
3
15-30 reps
4A
Pull-Up (Weighted)
3
6-10 reps
4B
Pullover (Dumbbell)
3
10-15 reps
4C
Neck Curl
3
10-15 reps
5A
Leg Extension
4
10-15 reps
5B
Seated Wide-Grip Row (Cable)
4
10-15 reps
6A
Overhead Tricep Extension (Cable)
3
10-15 reps
6B
Cable Crunch
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Back Extension
3
10-15 reps
1B
Standing Calf Raise
3
20-30 reps
2A
V-Bar Lat Pulldown
3
8-12 reps
2B
Single Arm Cable Row
3
10-15 reps
3
Hammer Curl
3
10-20 reps
4A
Tricep Cable Kickback
4
10-15 reps
4B
One Arm Lateral Raise (Cable)
4
10-15 reps
5
Preacher Curl (Barbell)
4
10-15 reps
6A
Overhead Tricep Extension (Cable)
3
8-12 reps
6B
Cable Crunch
3
10-15 reps
7A
Incline Curl (Dumbbell)
3
8-12 reps
7B
Neck Curl
3
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Back Extension
3
10-15 reps
1B
Standing Calf Raise
3
20-30 reps
2A
V-Bar Lat Pulldown
3
8-12 reps
2B
Single Arm Cable Row
3
10-15 reps
3
Hammer Curl
3
10-20 reps
4A
Tricep Cable Kickback
4
10-15 reps
4B
One Arm Lateral Raise (Cable)
4
10-15 reps
5
Preacher Curl (Barbell)
4
10-15 reps
6A
Overhead Tricep Extension (Cable)
3
8-12 reps
6B
Cable Crunch
3
10-15 reps
7A
Incline Curl (Dumbbell)
3
8-12 reps
7B
Neck Curl
3
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Back Extension
3
10-15 reps
1B
Standing Calf Raise
3
20-30 reps
2A
V-Bar Lat Pulldown
3
8-12 reps
2B
Single Arm Cable Row
3
10-15 reps
3
Hammer Curl
3
10-20 reps
4A
Tricep Cable Kickback
4
10-15 reps
4B
One Arm Lateral Raise (Cable)
4
10-15 reps
5
Preacher Curl (Barbell)
4
10-15 reps
6A
Overhead Tricep Extension (Cable)
3
8-12 reps
6B
Cable Crunch
3
10-15 reps
7A
Incline Curl (Dumbbell)
3
8-12 reps
7B
Neck Curl
3
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Back Extension
3
10-15 reps
1B
Standing Calf Raise
3
20-30 reps
2A
V-Bar Lat Pulldown
3
8-12 reps
2B
Single Arm Cable Row
3
10-15 reps
3
Hammer Curl
3
10-20 reps
4A
Tricep Cable Kickback
4
10-15 reps
4B
One Arm Lateral Raise (Cable)
4
10-15 reps
5
Preacher Curl (Barbell)
4
10-15 reps
6A
Overhead Tricep Extension (Cable)
3
8-12 reps
6B
Cable Crunch
3
10-15 reps
7A
Incline Curl (Dumbbell)
3
8-12 reps
7B
Neck Curl
3
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Back Extension
3
10-15 reps
1B
Standing Calf Raise
3
20-30 reps
2A
V-Bar Lat Pulldown
3
8-12 reps
2B
Single Arm Cable Row
3
10-15 reps
3
Hammer Curl
3
10-20 reps
4A
Tricep Cable Kickback
4
10-15 reps
4B
One Arm Lateral Raise (Cable)
4
10-15 reps
5
Preacher Curl (Barbell)
4
10-15 reps
6A
Overhead Tricep Extension (Cable)
3
8-12 reps
6B
Cable Crunch
3
10-15 reps
7A
Incline Curl (Dumbbell)
3
8-12 reps
7B
Neck Curl
3
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Back Extension
3
10-15 reps
1B
Standing Calf Raise
3
20-30 reps
2A
V-Bar Lat Pulldown
3
8-12 reps
2B
Single Arm Cable Row
3
10-15 reps
3
Hammer Curl
3
10-20 reps
4A
Tricep Cable Kickback
4
10-15 reps
4B
One Arm Lateral Raise (Cable)
4
10-15 reps
5
Preacher Curl (Barbell)
4
10-15 reps
6A
Overhead Tricep Extension (Cable)
3
8-12 reps
6B
Cable Crunch
3
10-15 reps
7A
Incline Curl (Dumbbell)
3
8-12 reps
7B
Neck Curl
3
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Back Extension
3
10-15 reps
1B
Standing Calf Raise
3
20-30 reps
2A
V-Bar Lat Pulldown
3
8-12 reps
2B
Single Arm Cable Row
3
10-15 reps
3
Hammer Curl
3
10-20 reps
4A
Tricep Cable Kickback
4
10-15 reps
4B
One Arm Lateral Raise (Cable)
4
10-15 reps
5
Preacher Curl (Barbell)
4
10-15 reps
6A
Overhead Tricep Extension (Cable)
3
8-12 reps
6B
Cable Crunch
3
10-15 reps
7A
Incline Curl (Dumbbell)
3
8-12 reps
7B
Neck Curl
3
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Back Extension
3
10-15 reps
1B
Standing Calf Raise
3
20-30 reps
2A
V-Bar Lat Pulldown
3
8-12 reps
2B
Single Arm Cable Row
3
10-15 reps
3
Hammer Curl
3
10-20 reps
4A
Tricep Cable Kickback
4
10-15 reps
4B
One Arm Lateral Raise (Cable)
4
10-15 reps
5
Preacher Curl (Barbell)
4
10-15 reps
6A
Overhead Tricep Extension (Cable)
3
8-12 reps
6B
Cable Crunch
3
10-15 reps
7A
Incline Curl (Dumbbell)
3
8-12 reps
7B
Neck Curl
3
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Back Extension
3
10-15 reps
1B
Standing Calf Raise
3
20-30 reps
2A
V-Bar Lat Pulldown
3
8-12 reps
2B
Single Arm Cable Row
3
10-15 reps
3
Hammer Curl
3
10-20 reps
4A
Tricep Cable Kickback
4
10-15 reps
4B
One Arm Lateral Raise (Cable)
4
10-15 reps
5
Preacher Curl (Barbell)
4
10-15 reps
6A
Overhead Tricep Extension (Cable)
3
8-12 reps
6B
Cable Crunch
3
10-15 reps
7A
Incline Curl (Dumbbell)
3
8-12 reps
7B
Neck Curl
3
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Back Extension
3
10-15 reps
1B
Standing Calf Raise
3
20-30 reps
2A
V-Bar Lat Pulldown
3
8-12 reps
2B
Single Arm Cable Row
3
10-15 reps
3
Hammer Curl
3
10-20 reps
4A
Tricep Cable Kickback
4
10-15 reps
4B
One Arm Lateral Raise (Cable)
4
10-15 reps
5
Preacher Curl (Barbell)
4
10-15 reps
6A
Overhead Tricep Extension (Cable)
3
8-12 reps
6B
Cable Crunch
3
10-15 reps
7A
Incline Curl (Dumbbell)
3
8-12 reps
7B
Neck Curl
3
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Back Extension
3
10-15 reps
1B
Standing Calf Raise
3
20-30 reps
2A
V-Bar Lat Pulldown
3
8-12 reps
2B
Single Arm Cable Row
3
10-15 reps
3
Hammer Curl
3
10-20 reps
4A
Tricep Cable Kickback
4
10-15 reps
4B
One Arm Lateral Raise (Cable)
4
10-15 reps
5
Preacher Curl (Barbell)
4
10-15 reps
6A
Overhead Tricep Extension (Cable)
3
8-12 reps
6B
Cable Crunch
3
10-15 reps
7A
Incline Curl (Dumbbell)
3
8-12 reps
7B
Neck Curl
3
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Back Extension
3
10-15 reps
1B
Standing Calf Raise
3
20-30 reps
2A
V-Bar Lat Pulldown
3
8-12 reps
2B
Single Arm Cable Row
3
10-15 reps
3
Hammer Curl
3
10-20 reps
4A
Tricep Cable Kickback
4
10-15 reps
4B
One Arm Lateral Raise (Cable)
4
10-15 reps
5
Preacher Curl (Barbell)
4
10-15 reps
6A
Overhead Tricep Extension (Cable)
3
8-12 reps
6B
Cable Crunch
3
10-15 reps
7A
Incline Curl (Dumbbell)
3
8-12 reps
7B
Neck Curl
3
10-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-8 reps
1B
Standing Calf Raise
3
20-30 reps
2A
Squat (Barbell)
3
6-10 reps
2B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
3A
Chin-Up (Weighted)
3
4-6 reps
3B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
4A
Romanian Deadlift (Barbell)
3
8-12 reps
4B
Lateral Raise (Dumbbell)
3
10-15 reps
5A
Chest Fly (Cable)
3
10-15 reps
5B
Bicep Curl (Dumbbell)
3
8-12 reps
6A
Pullover (Dumbbell)
3
10-15 reps
6B
Neck Curl
3
10-15 reps
6C
Knee Raise (Captain's Chair)
3
AMRAP
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-10 reps
1B
Power Shrug
3
15-20 reps
1C
Standing Calf Raise
3
20-30 reps
2A
Lying Leg Curl
3
10-15 reps
2B
Hammer Curl
3
10-20 reps
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
3B
Incline Curl (Dumbbell)
3
8-12 reps
4A
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
4B
Decline Crunch (Weighted)
3
10-15 reps
4C
Neck Curl
3
10-15 reps
5A
Tricep Cable Kickback
4
15-20 reps
5B
One Arm Lateral Raise (Cable)
4
10-20 reps
6
Overhead Tricep Extension (Cable)
3
10-15 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
15-30 reps
2A
Overhead Press (Barbell)
3
8-12 reps
2B
Bicep Curl (Dumbbell)
3
8-12 reps
2C
Standing Calf Raise
3
20-30 reps
3A
Romanian Deadlift (Dumbbell)
3
12-20 reps
3B
Dip (Bodyweight)
3
15-30 reps
4A
Pull-Up (Weighted)
3
6-10 reps
4B
Pullover (Dumbbell)
3
10-15 reps
4C
Neck Curl
3
10-15 reps
5A
Leg Extension
4
10-15 reps
5B
Seated Wide-Grip Row (Cable)
4
10-15 reps
6A
Overhead Tricep Extension (Cable)
3
10-15 reps
6B
Cable Crunch
3
10-15 reps
Day 8
#
Exercise
Sets
Reps
Intensity
1A
Back Extension
3
10-15 reps
1B
Standing Calf Raise
3
20-30 reps
2A
V-Bar Lat Pulldown
3
8-12 reps
2B
Single Arm Cable Row
3
10-15 reps
3
Hammer Curl
3
10-20 reps
4A
Tricep Cable Kickback
4
10-15 reps
4B
One Arm Lateral Raise (Cable)
4
10-15 reps
5
Preacher Curl (Barbell)
4
10-15 reps
6A
Overhead Tricep Extension (Cable)
3
8-12 reps
6B
Cable Crunch
3
10-15 reps
7A
Incline Curl (Dumbbell)
3
8-12 reps
7B
Neck Curl
3
10-20 reps
Week 1
1 / 12 Weeks
Day 2
1A
Barbell Row3 Sets
6-10 Reps
1B
Power Shrug3 Sets
15-20 Reps
1C
Standing Calf Raise3 Sets
20-30 Reps
2A
Lying Leg Curl3 Sets
10-15 Reps
2B
Hammer Curl3 Sets
10-20 Reps
3A
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
3B
Incline Curl (Dumbbell)3 Sets
8-12 Reps
4A
Bulgarian Split Squat (Dumbbell)3 Sets
10-15 Reps
4B
Decline Crunch (Weighted)3 Sets
10-15 Reps
4C
Neck Curl3 Sets
10-15 Reps
5A
Tricep Cable Kickback4 Sets
15-20 Reps
5B
One Arm Lateral Raise (Cable)4 Sets
10-20 Reps
6
Overhead Tricep Extension (Cable)3 Sets
10-15 Reps
Day 3
1
Reverse Pec Deck4 Sets
15-30 Reps
2A
Overhead Press (Barbell)3 Sets
8-12 Reps
2B
Bicep Curl (Dumbbell)3 Sets
8-12 Reps
2C
Standing Calf Raise3 Sets
20-30 Reps
3A
Romanian Deadlift (Dumbbell)3 Sets
12-20 Reps
3B
Dip (Bodyweight)3 Sets
15-30 Reps
4A
Pull-Up (Weighted)3 Sets
6-10 Reps
4B
Pullover (Dumbbell)3 Sets
10-15 Reps
4C
Neck Curl3 Sets
10-15 Reps
5A
Leg Extension4 Sets
10-15 Reps
5B
Seated Wide-Grip Row (Cable)4 Sets
10-15 Reps
6A
Overhead Tricep Extension (Cable)3 Sets
10-15 Reps
6B
Cable Crunch3 Sets
10-15 Reps
Day 4
1A
Back Extension3 Sets
10-15 Reps
1B
Standing Calf Raise3 Sets
20-30 Reps
2A
V-Bar Lat Pulldown3 Sets
8-12 Reps
2B
Single Arm Cable Row3 Sets
10-15 Reps
3
Hammer Curl3 Sets
10-20 Reps
4A
Tricep Cable Kickback4 Sets
10-15 Reps
4B
One Arm Lateral Raise (Cable)4 Sets
10-15 Reps
5
Preacher Curl (Barbell)4 Sets
10-15 Reps
6A
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
6B
Cable Crunch3 Sets
10-15 Reps
7A
Incline Curl (Dumbbell)3 Sets
8-12 Reps
7B
Neck Curl3 Sets
10-20 Reps
Day 1
1A
Overhead Press (Barbell)3 Sets
6-8 Reps
1B
Standing Calf Raise3 Sets
20-30 Reps
2A
Squat (Barbell)3 Sets
6-10 Reps
2B
Reverse Bicep Curl (EZ Bar)3 Sets
8-12 Reps
3A
Chin-Up (Weighted)3 Sets
4-6 Reps
3B
V-Handle Tricep Pushdown (Cable)3 Sets
8-12 Reps
4A
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
4B
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
5A
Chest Fly (Cable)3 Sets
10-15 Reps
5B
Bicep Curl (Dumbbell)3 Sets
8-12 Reps
6A
Pullover (Dumbbell)3 Sets
10-15 Reps
6B
Neck Curl3 Sets
10-15 Reps
6C
Knee Raise (Captain's Chair)3 Sets
AMRAP