Program Description
Build fitness/muscle, and to lose weight for fricken Italyzzzz
Program Overview
- LevelNovice
- GoalBodybuilding, Athletics
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedMar 07, 2024 02:44
- Last EditedJun 18, 2025 01:03

Summary
Unleash your inner strength with The Sexy Scorpio 2.0, a dynamic 12-week program designed for those ready to elevate their fitness game. Committing just three days a week, you’ll engage in a balanced mix of dumbbell and machine exercises targeting all major muscle groups, from chest to legs. Each session focuses on progressive overload, encouraging you to increase weights as you master the suggested rep ranges. Get ready to sculpt your physique and boost your confidence with every workout!
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 (Dumbbell)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Single Leg Press
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Single Leg Press
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Single Leg Press
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Single Leg Press
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Single Leg Press
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Single Leg Press
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Single Leg Press
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Single Leg Press
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Single Leg Press
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Single Leg Press
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Single Leg Press
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Single Leg Press
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
10-15 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Lying Leg Curl
3
10-15 reps
-
7
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
10-15 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Lying Leg Curl
3
10-15 reps
-
7
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
10-15 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Lying Leg Curl
3
10-15 reps
-
7
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
10-15 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Lying Leg Curl
3
10-15 reps
-
7
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
10-15 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Lying Leg Curl
3
10-15 reps
-
7
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
10-15 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Lying Leg Curl
3
10-15 reps
-
7
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
10-15 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Lying Leg Curl
3
10-15 reps
-
7
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
10-15 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Lying Leg Curl
3
10-15 reps
-
7
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
10-15 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Lying Leg Curl
3
10-15 reps
-
7
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
10-15 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Lying Leg Curl
3
10-15 reps
-
7
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
10-15 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Lying Leg Curl
3
10-15 reps
-
7
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
10-15 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Lying Leg Curl
3
10-15 reps
-
7
Face Pull
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Military Press (Smith-Machine)
3
8-12 reps
-
3
Bench Press (Smith Machine)
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Calf Raise (Smith Machine)
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
7
Hammer Curl (cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Military Press (Smith-Machine)
3
8-12 reps
-
3
Bench Press (Smith Machine)
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Calf Raise (Smith Machine)
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
7
Hammer Curl (cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Military Press (Smith-Machine)
3
8-12 reps
-
3
Bench Press (Smith Machine)
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Calf Raise (Smith Machine)
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
7
Hammer Curl (cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Military Press (Smith-Machine)
3
8-12 reps
-
3
Bench Press (Smith Machine)
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Calf Raise (Smith Machine)
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
7
Hammer Curl (cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Military Press (Smith-Machine)
3
8-12 reps
-
3
Bench Press (Smith Machine)
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Calf Raise (Smith Machine)
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
7
Hammer Curl (cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Military Press (Smith-Machine)
3
8-12 reps
-
3
Bench Press (Smith Machine)
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Calf Raise (Smith Machine)
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
7
Hammer Curl (cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Military Press (Smith-Machine)
3
8-12 reps
-
3
Bench Press (Smith Machine)
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Calf Raise (Smith Machine)
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
7
Hammer Curl (cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Military Press (Smith-Machine)
3
8-12 reps
-
3
Bench Press (Smith Machine)
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Calf Raise (Smith Machine)
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
7
Hammer Curl (cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Military Press (Smith-Machine)
3
8-12 reps
-
3
Bench Press (Smith Machine)
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Calf Raise (Smith Machine)
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
7
Hammer Curl (cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Military Press (Smith-Machine)
3
8-12 reps
-
3
Bench Press (Smith Machine)
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Calf Raise (Smith Machine)
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
7
Hammer Curl (cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Military Press (Smith-Machine)
3
8-12 reps
-
3
Bench Press (Smith Machine)
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Calf Raise (Smith Machine)
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
7
Hammer Curl (cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Military Press (Smith-Machine)
3
8-12 reps
-
3
Bench Press (Smith Machine)
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Calf Raise (Smith Machine)
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
7
Hammer Curl (cable)
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)3 Sets
8-12 Reps
-
2
Seated Shoulder Press (Dumbbell)3 Sets
8-12 Reps
-
3
Single Arm Row (Dumbbell)3 Sets
8-12 Reps
-
4
Lat Pulldown3 Sets
8-12 Reps
-
5
Single Leg Press3 Sets
8-12 Reps
-
6
Incline Curl (Dumbbell)2 Sets
8-12 Reps
-
7
Overhead Tricep Extension (Cable)2 Sets
8-12 Reps
-
Day 2
1
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
-
2
Lateral Raise (Cable)3 Sets
10-15 Reps
-
3
Pec Deck (Machine)3 Sets
8-12 Reps
-
4
Chest Supported Row (Machine)3 Sets
8-12 Reps
-
5
Leg Extension3 Sets
8-12 Reps
-
6
Lying Leg Curl3 Sets
10-15 Reps
-
7
Face Pull3 Sets
12-15 Reps
-
Day 3
1
Barbell Row3 Sets
8-12 Reps
-
2
Military Press (Smith-Machine)3 Sets
8-12 Reps
-
3
Bench Press (Smith Machine)3 Sets
8-12 Reps
-
4
Bulgarian Split Squat (Dumbbell)3 Sets
8-12 Reps
-
5
Calf Raise (Smith Machine)3 Sets
10-15 Reps
-
6
Single Arm Tricep Extension (Cable)3 Sets
8-12 Reps
-
7
Hammer Curl (cable)3 Sets
8-12 Reps
-