Program Description
This is an experienced program to build muscle and sculpt your body. Best paired with a good core/cardio circuit and protein intake is key!
Program Overview
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout70 minutes
- CreatedFeb 23, 2025 08:35
- Last EditedJun 18, 2025 10:44

Summary
Transform your physique with the Body Molding program, a focused 5-week journey designed for those ready to sculpt and define their upper body. Committing five days a week, you'll engage in a variety of targeted exercises, including barbell bench presses, pull-ups, and tricep extensions, ensuring comprehensive muscle engagement. Each session is crafted to enhance strength and definition, utilizing a full gym setup to maximize your potential. Get ready to elevate your training and see real results!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Upright Row (Barbell)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Cable Crossover
3
10 reps
-
8
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Upright Row (Barbell)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Cable Crossover
3
10 reps
-
8
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Upright Row (Barbell)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Cable Crossover
3
10 reps
-
8
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Upright Row (Barbell)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Cable Crossover
3
10 reps
-
8
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Upright Row (Barbell)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Cable Crossover
3
10 reps
-
8
Dip (Bodyweight)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Preacher Curl (EZ Bar)
3
10 reps
-
3
Plate Pinch
2
60 mins
-
4
Lat Pulldown
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Wrist Curls
3
8 reps
-
7
Seated Row (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Preacher Curl (EZ Bar)
3
10 reps
-
3
Plate Pinch
2
60 mins
-
4
Lat Pulldown
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Wrist Curls
3
8 reps
-
7
Seated Row (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Preacher Curl (EZ Bar)
3
10 reps
-
3
Plate Pinch
2
60 mins
-
4
Lat Pulldown
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Wrist Curls
3
8 reps
-
7
Seated Row (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Preacher Curl (EZ Bar)
3
10 reps
-
3
Plate Pinch
2
60 mins
-
4
Lat Pulldown
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Wrist Curls
3
8 reps
-
7
Seated Row (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Preacher Curl (EZ Bar)
3
10 reps
-
3
Plate Pinch
2
60 mins
-
4
Lat Pulldown
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Wrist Curls
3
8 reps
-
7
Seated Row (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Extension
3
10 reps
-
3
Hamstring Curl
3
10 reps
-
4
Pull-Up (Bodyweight)
2
10 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Leg Press
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Extension
3
10 reps
-
3
Hamstring Curl
3
10 reps
-
4
Pull-Up (Bodyweight)
2
10 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Leg Press
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Extension
3
10 reps
-
3
Hamstring Curl
3
10 reps
-
4
Pull-Up (Bodyweight)
2
10 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Leg Press
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Extension
3
10 reps
-
3
Hamstring Curl
3
10 reps
-
4
Pull-Up (Bodyweight)
2
10 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Leg Press
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Extension
3
10 reps
-
3
Hamstring Curl
3
10 reps
-
4
Pull-Up (Bodyweight)
2
10 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Leg Press
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Skull Crusher (Dumbbell)
3
10 reps
-
3
Military Press (Barbell)
3
10 reps
-
4
Cable Crossover
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
7
Chest Fly (Machine)
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Skull Crusher (Dumbbell)
3
10 reps
-
3
Military Press (Barbell)
3
10 reps
-
4
Cable Crossover
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
7
Chest Fly (Machine)
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Skull Crusher (Dumbbell)
3
10 reps
-
3
Military Press (Barbell)
3
10 reps
-
4
Cable Crossover
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
7
Chest Fly (Machine)
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Skull Crusher (Dumbbell)
3
10 reps
-
3
Military Press (Barbell)
3
10 reps
-
4
Cable Crossover
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
7
Chest Fly (Machine)
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Skull Crusher (Dumbbell)
3
10 reps
-
3
Military Press (Barbell)
3
10 reps
-
4
Cable Crossover
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
7
Chest Fly (Machine)
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Hip Adductor (Machine)
3
10 reps
-
3
Trap Bar Deadlift
3
8 reps
-
4
T-Bar Row
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Wide Grip Lat Pulldown
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Hip Adductor (Machine)
3
10 reps
-
3
Trap Bar Deadlift
3
8 reps
-
4
T-Bar Row
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Wide Grip Lat Pulldown
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Hip Adductor (Machine)
3
10 reps
-
3
Trap Bar Deadlift
3
8 reps
-
4
T-Bar Row
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Wide Grip Lat Pulldown
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Hip Adductor (Machine)
3
10 reps
-
3
Trap Bar Deadlift
3
8 reps
-
4
T-Bar Row
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Wide Grip Lat Pulldown
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Hip Adductor (Machine)
3
10 reps
-
3
Trap Bar Deadlift
3
8 reps
-
4
T-Bar Row
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Wide Grip Lat Pulldown
3
10 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
8 Reps
-
2
Lateral Raise (Dumbbell)3 Sets
10 Reps
-
3
V-Handle Tricep Pushdown (Cable)3 Sets
10 Reps
-
4
Chest Fly (Machine)3 Sets
10 Reps
-
5
Upright Row (Barbell)3 Sets
8 Reps
-
6
Overhead Tricep Extension (Cable)3 Sets
10 Reps
-
7
Cable Crossover3 Sets
10 Reps
-
8
Dip (Bodyweight)3 Sets
8 Reps
-
Day 2
1
Pull-Up (Bodyweight)3 Sets
10 Reps
-
2
Preacher Curl (EZ Bar)3 Sets
10 Reps
-
3
Plate Pinch2 Sets
60 mins
-
4
Lat Pulldown3 Sets
10 Reps
-
5
Hammer Curl3 Sets
10 Reps
-
6
Wrist Curls3 Sets
8 Reps
-
7
Seated Row (Cable)3 Sets
10 Reps
-
Day 3
1
Squat (Barbell)4 Sets
8 Reps
-
2
Leg Extension3 Sets
10 Reps
-
3
Hamstring Curl3 Sets
10 Reps
-
4
Pull-Up (Bodyweight)2 Sets
10 Reps
-
5
Standing Calf Raise3 Sets
10 Reps
-
6
Leg Press3 Sets
8 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)3 Sets
10 Reps
-
2
Skull Crusher (Dumbbell)3 Sets
10 Reps
-
3
Military Press (Barbell)3 Sets
10 Reps
-
4
Cable Crossover3 Sets
10 Reps
-
5
V-Handle Tricep Pushdown (Cable)3 Sets
10 Reps
-
6
Rear Delt Fly (Machine)3 Sets
10 Reps
-
7
Chest Fly (Machine)3 Sets
10 Reps
-
8
Overhead Tricep Extension (Cable)3 Sets
10 Reps
-
Day 5
1
Hack Squat3 Sets
8 Reps
-
2
Hip Adductor (Machine)3 Sets
10 Reps
-
3
Trap Bar Deadlift3 Sets
8 Reps
-
4
T-Bar Row3 Sets
10 Reps
-
5
Seated Row (Cable)3 Sets
10 Reps
-
6
Wide Grip Lat Pulldown3 Sets
10 Reps
-