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The Ultimate training program For mass gain and Strength
by Andre R.
3 athletes joined
Program Description
To build Lean Muscle and gain Strength
Program Overview
Level
Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
May 02, 2024 01:02
Last Edited
May 14, 2024 04:59
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Week 1
1 / 12 Weeks
Day 1
1
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
2
Lateral Raise (Dumbbell)
2 Sets
2 Sets
12 Reps
10 Reps
3
Upright Row (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
4
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
5
Shoulder Press (Machine)
1 Set
2 Sets
10 Reps
8 Reps
6
Preacher Curl (Barbell)
3 Sets
1 Set
10 Reps
8 Reps
7
Bicep Curl (Barbell)
1 Set
3 Sets
10 Reps
8 Reps
8
Hammer Curl
2 Sets
2 Sets
10 Reps
8 Reps
9
French Press
2 Sets
2 Sets
10 Reps
8 Reps
10
Bench Press (Close Grip)
1 Set
3 Sets
10 Reps
8 Reps
11
Overhead Extension (Dumbbell)
1 Set
3 Sets
10 Reps
6 Reps
Day 3
1
Squat (Barbell)
3 Sets
2 Sets
10 Reps
8 Reps
2
Stiff Leg Deadlift
2 Sets
2 Sets
10 Reps
8 Reps
3
Bulgarian Split Squat (Barbell)
1 Set
3 Sets
10 Reps
8 Reps
4
Goblet Squat
4 Sets
10 Reps
5
Leg Extension
4 Sets
10 Reps
6
Leg Curl
4 Sets
8 Reps
7
Hip Abductor (Machine)
4 Sets
10 Reps
8
Hip Adductor (Machine)
4 Sets
10 Reps
9
Standing Calf Raise
4 Sets
10 Reps
10
Seated Calf Raise
4 Sets
10 Reps
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Chest Fly (Dumbbell)
1 Set
3 Sets
10 Reps
8 Reps
4
Incline Bench Press (Dumbbell)
1 Set
3 Sets
10 Reps
8 Reps
5A
Seated Dip (Machine)
2 Sets
2 Sets
10 Reps
8 Reps
6
Push Up
4 Sets
10 Reps
7
Chin-Up (Bodyweight)
3 Sets
10 Reps
8
Barbell Row
2 Sets
2 Sets
10 Reps
8 Reps
9
Chest Supported Row (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
10A
Lat Pulldown (Close Grip)
2 Sets
2 Sets
10 Reps
8 Reps
11
Dumbbell Row
2 Sets
2 Sets
10 Reps
8 Reps
12
Lat Pulldown (Single Arm)
1 Set
3 Sets
10 Reps
8 Reps
Day 1
1
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
2
Lateral Raise (Dumbbell)
2 Sets
2 Sets
12 Reps
10 Reps
3
Upright Row (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
4
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
5
Shoulder Press (Machine)
1 Set
2 Sets
10 Reps
8 Reps
6
Preacher Curl (Barbell)
3 Sets
1 Set
10 Reps
8 Reps
7
Bicep Curl (Barbell)
1 Set
3 Sets
10 Reps
8 Reps
8
Hammer Curl
2 Sets
2 Sets
10 Reps
8 Reps
9
French Press
2 Sets
2 Sets
10 Reps
8 Reps
10
Bench Press (Close Grip)
1 Set
3 Sets
10 Reps
8 Reps
11
Overhead Extension (Dumbbell)
1 Set
3 Sets
10 Reps
6 Reps
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Chest Fly (Dumbbell)
1 Set
3 Sets
10 Reps
8 Reps
4
Incline Bench Press (Dumbbell)
1 Set
3 Sets
10 Reps
8 Reps
5A
Seated Dip (Machine)
2 Sets
2 Sets
10 Reps
8 Reps
6
Push Up
4 Sets
10 Reps
7
Chin-Up (Bodyweight)
3 Sets
10 Reps
8
Barbell Row
2 Sets
2 Sets
10 Reps
8 Reps
9
Chest Supported Row (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
10A
Lat Pulldown (Close Grip)
2 Sets
2 Sets
10 Reps
8 Reps
11
Dumbbell Row
2 Sets
2 Sets
10 Reps
8 Reps
12
Lat Pulldown (Single Arm)
1 Set
3 Sets
10 Reps
8 Reps
Day 3
1
Squat (Barbell)
3 Sets
2 Sets
10 Reps
8 Reps
2
Stiff Leg Deadlift
2 Sets
2 Sets
10 Reps
8 Reps
3
Bulgarian Split Squat (Barbell)
1 Set
3 Sets
10 Reps
8 Reps
4
Goblet Squat
4 Sets
10 Reps
5
Leg Extension
4 Sets
10 Reps
6
Leg Curl
4 Sets
8 Reps
7
Hip Abductor (Machine)
4 Sets
10 Reps
8
Hip Adductor (Machine)
4 Sets
10 Reps
9
Standing Calf Raise
4 Sets
10 Reps
10
Seated Calf Raise
4 Sets
10 Reps
Day 1
1
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
2
Lateral Raise (Dumbbell)
2 Sets
2 Sets
12 Reps
10 Reps
3
Upright Row (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
4
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
5
Shoulder Press (Machine)
1 Set
2 Sets
10 Reps
8 Reps
6
Preacher Curl (Barbell)
3 Sets
1 Set
10 Reps
8 Reps
7
Bicep Curl (Barbell)
1 Set
3 Sets
10 Reps
8 Reps
8
Hammer Curl
2 Sets
2 Sets
10 Reps
8 Reps
9
French Press
2 Sets
2 Sets
10 Reps
8 Reps
10
Bench Press (Close Grip)
1 Set
3 Sets
10 Reps
8 Reps
11
Overhead Extension (Dumbbell)
1 Set
3 Sets
10 Reps
6 Reps
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Chest Fly (Dumbbell)
1 Set
3 Sets
10 Reps
8 Reps
4
Incline Bench Press (Dumbbell)
1 Set
3 Sets
10 Reps
8 Reps
5A
Seated Dip (Machine)
2 Sets
2 Sets
10 Reps
8 Reps
6
Push Up
4 Sets
10 Reps
7
Chin-Up (Bodyweight)
3 Sets
10 Reps
8
Barbell Row
2 Sets
2 Sets
10 Reps
8 Reps
9
Chest Supported Row (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
10A
Lat Pulldown (Close Grip)
2 Sets
2 Sets
10 Reps
8 Reps
11
Dumbbell Row
2 Sets
2 Sets
10 Reps
8 Reps
12
Lat Pulldown (Single Arm)
1 Set
3 Sets
10 Reps
8 Reps
Day 3
1
Squat (Barbell)
3 Sets
2 Sets
10 Reps
8 Reps
2
Stiff Leg Deadlift
2 Sets
2 Sets
10 Reps
8 Reps
3
Bulgarian Split Squat (Barbell)
1 Set
3 Sets
10 Reps
8 Reps
4
Goblet Squat
4 Sets
10 Reps
5
Leg Extension
4 Sets
10 Reps
6
Leg Curl
4 Sets
8 Reps
7
Hip Abductor (Machine)
4 Sets
10 Reps
8
Hip Adductor (Machine)
4 Sets
10 Reps
9
Standing Calf Raise
4 Sets
10 Reps
10
Seated Calf Raise
4 Sets
10 Reps
Day 1
1
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
2
Lateral Raise (Dumbbell)
2 Sets
2 Sets
12 Reps
10 Reps
3
Upright Row (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
4
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
5
Shoulder Press (Machine)
1 Set
2 Sets
10 Reps
8 Reps
6
Preacher Curl (Barbell)
3 Sets
1 Set
10 Reps
8 Reps
7
Bicep Curl (Barbell)
1 Set
3 Sets
10 Reps
8 Reps
8
Hammer Curl
2 Sets
2 Sets
10 Reps
8 Reps
9
French Press
2 Sets
2 Sets
10 Reps
8 Reps
10
Bench Press (Close Grip)
1 Set
3 Sets
10 Reps
8 Reps
11
Overhead Extension (Dumbbell)
1 Set
3 Sets
10 Reps
6 Reps
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Chest Fly (Dumbbell)
1 Set
3 Sets
10 Reps
8 Reps
4
Incline Bench Press (Dumbbell)
1 Set
3 Sets
10 Reps
8 Reps
5A
Seated Dip (Machine)
2 Sets
2 Sets
10 Reps
8 Reps
6
Push Up
4 Sets
10 Reps
7
Chin-Up (Bodyweight)
3 Sets
10 Reps
8
Barbell Row
2 Sets
2 Sets
10 Reps
8 Reps
9
Chest Supported Row (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
10A
Lat Pulldown (Close Grip)
2 Sets
2 Sets
10 Reps
8 Reps
11
Dumbbell Row
2 Sets
2 Sets
10 Reps
8 Reps
12
Lat Pulldown (Single Arm)
1 Set
3 Sets
10 Reps
8 Reps
Day 3
1
Squat (Barbell)
3 Sets
2 Sets
10 Reps
8 Reps
2
Stiff Leg Deadlift
2 Sets
2 Sets
10 Reps
8 Reps
3
Bulgarian Split Squat (Barbell)
1 Set
3 Sets
10 Reps
8 Reps
4
Goblet Squat
4 Sets
10 Reps
5
Leg Extension
4 Sets
10 Reps
6
Leg Curl
4 Sets
8 Reps
7
Hip Abductor (Machine)
4 Sets
10 Reps
8
Hip Adductor (Machine)
4 Sets
10 Reps
9
Standing Calf Raise
4 Sets
10 Reps
10
Seated Calf Raise
4 Sets
10 Reps
Day 1
1
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
2
Lateral Raise (Dumbbell)
2 Sets
2 Sets
12 Reps
10 Reps
3
Upright Row (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
4
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
5
Shoulder Press (Machine)
1 Set
2 Sets
10 Reps
8 Reps
6
Preacher Curl (Barbell)
3 Sets
1 Set
10 Reps
8 Reps
7
Bicep Curl (Barbell)
1 Set
3 Sets
10 Reps
8 Reps
8
Hammer Curl
2 Sets
2 Sets
10 Reps
8 Reps
9
French Press
2 Sets
2 Sets
10 Reps
8 Reps
10
Bench Press (Close Grip)
1 Set
3 Sets
10 Reps
8 Reps
11
Overhead Extension (Dumbbell)
1 Set
3 Sets
10 Reps
6 Reps
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Chest Fly (Dumbbell)
1 Set
3 Sets
10 Reps
8 Reps
4
Incline Bench Press (Dumbbell)
1 Set
3 Sets
10 Reps
8 Reps
5A
Seated Dip (Machine)
2 Sets
2 Sets
10 Reps
8 Reps
6
Push Up
4 Sets
10 Reps
7
Chin-Up (Bodyweight)
3 Sets
10 Reps
8
Barbell Row
2 Sets
2 Sets
10 Reps
8 Reps
9
Chest Supported Row (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
10A
Lat Pulldown (Close Grip)
2 Sets
2 Sets
10 Reps
8 Reps
11
Dumbbell Row
2 Sets
2 Sets
10 Reps
8 Reps
12
Lat Pulldown (Single Arm)
1 Set
3 Sets
10 Reps
8 Reps
Day 3
1
Squat (Barbell)
3 Sets
2 Sets
10 Reps
8 Reps
2
Stiff Leg Deadlift
2 Sets
2 Sets
10 Reps
8 Reps
3
Bulgarian Split Squat (Barbell)
1 Set
3 Sets
10 Reps
8 Reps
4
Goblet Squat
4 Sets
10 Reps
5
Leg Extension
4 Sets
10 Reps
6
Leg Curl
4 Sets
8 Reps
7
Hip Abductor (Machine)
4 Sets
10 Reps
8
Hip Adductor (Machine)
4 Sets
10 Reps
9
Standing Calf Raise
4 Sets
10 Reps
10
Seated Calf Raise
4 Sets
10 Reps
Day 1
1
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
2
Lateral Raise (Dumbbell)
2 Sets
2 Sets
12 Reps
10 Reps
3
Upright Row (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
4
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
5
Shoulder Press (Machine)
1 Set
2 Sets
10 Reps
8 Reps
6
Preacher Curl (Barbell)
3 Sets
1 Set
10 Reps
8 Reps
7
Bicep Curl (Barbell)
1 Set
3 Sets
10 Reps
8 Reps
8
Hammer Curl
2 Sets
2 Sets
10 Reps
8 Reps
9
French Press
2 Sets
2 Sets
10 Reps
8 Reps
10
Bench Press (Close Grip)
1 Set
3 Sets
10 Reps
8 Reps
11
Overhead Extension (Dumbbell)
1 Set
3 Sets
10 Reps
6 Reps
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Chest Fly (Dumbbell)
1 Set
3 Sets
10 Reps
8 Reps
4
Incline Bench Press (Dumbbell)
1 Set
3 Sets
10 Reps
8 Reps
5A
Seated Dip (Machine)
2 Sets
2 Sets
10 Reps
8 Reps
6
Push Up
4 Sets
10 Reps
7
Chin-Up (Bodyweight)
3 Sets
10 Reps
8
Barbell Row
2 Sets
2 Sets
10 Reps
8 Reps
9
Chest Supported Row (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
10A
Lat Pulldown (Close Grip)
2 Sets
2 Sets
10 Reps
8 Reps
11
Dumbbell Row
2 Sets
2 Sets
10 Reps
8 Reps
12
Lat Pulldown (Single Arm)
1 Set
3 Sets
10 Reps
8 Reps
Day 3
1
Squat (Barbell)
3 Sets
2 Sets
10 Reps
8 Reps
2
Stiff Leg Deadlift
2 Sets
2 Sets
10 Reps
8 Reps
3
Bulgarian Split Squat (Barbell)
1 Set
3 Sets
10 Reps
8 Reps
4
Goblet Squat
4 Sets
10 Reps
5
Leg Extension
4 Sets
10 Reps
6
Leg Curl
4 Sets
8 Reps
7
Hip Abductor (Machine)
4 Sets
10 Reps
8
Hip Adductor (Machine)
4 Sets
10 Reps
9
Standing Calf Raise
4 Sets
10 Reps
10
Seated Calf Raise
4 Sets
10 Reps
Day 1
1
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
2
Lateral Raise (Dumbbell)
2 Sets
2 Sets
12 Reps
10 Reps
3
Upright Row (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
4
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
5
Shoulder Press (Machine)
1 Set
2 Sets
10 Reps
8 Reps
6
Preacher Curl (Barbell)
3 Sets
1 Set
10 Reps
8 Reps
7
Bicep Curl (Barbell)
1 Set
3 Sets
10 Reps
8 Reps
8
Hammer Curl
2 Sets
2 Sets
10 Reps
8 Reps
9
French Press
2 Sets
2 Sets
10 Reps
8 Reps
10
Bench Press (Close Grip)
1 Set
3 Sets
10 Reps
8 Reps
11
Overhead Extension (Dumbbell)
1 Set
3 Sets
10 Reps
6 Reps
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Chest Fly (Dumbbell)
1 Set
3 Sets
10 Reps
8 Reps
4
Incline Bench Press (Dumbbell)
1 Set
3 Sets
10 Reps
8 Reps
5A
Seated Dip (Machine)
2 Sets
2 Sets
10 Reps
8 Reps
6
Push Up
4 Sets
10 Reps
7
Chin-Up (Bodyweight)
3 Sets
10 Reps
8
Barbell Row
2 Sets
2 Sets
10 Reps
8 Reps
9
Chest Supported Row (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
10A
Lat Pulldown (Close Grip)
2 Sets
2 Sets
10 Reps
8 Reps
11
Dumbbell Row
2 Sets
2 Sets
10 Reps
8 Reps
12
Lat Pulldown (Single Arm)
1 Set
3 Sets
10 Reps
8 Reps
Day 3
1
Squat (Barbell)
3 Sets
2 Sets
10 Reps
8 Reps
2
Stiff Leg Deadlift
2 Sets
2 Sets
10 Reps
8 Reps
3
Bulgarian Split Squat (Barbell)
1 Set
3 Sets
10 Reps
8 Reps
4
Goblet Squat
4 Sets
10 Reps
5
Leg Extension
4 Sets
10 Reps
6
Leg Curl
4 Sets
8 Reps
7
Hip Abductor (Machine)
4 Sets
10 Reps
8
Hip Adductor (Machine)
4 Sets
10 Reps
9
Standing Calf Raise
4 Sets
10 Reps
10
Seated Calf Raise
4 Sets
10 Reps
Day 1
1
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
2
Lateral Raise (Dumbbell)
2 Sets
2 Sets
12 Reps
10 Reps
3
Upright Row (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
4
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
5
Shoulder Press (Machine)
1 Set
2 Sets
10 Reps
8 Reps
6
Preacher Curl (Barbell)
3 Sets
1 Set
10 Reps
8 Reps
7
Bicep Curl (Barbell)
1 Set
3 Sets
10 Reps
8 Reps
8
Hammer Curl
2 Sets
2 Sets
10 Reps
8 Reps
9
French Press
2 Sets
2 Sets
10 Reps
8 Reps
10
Bench Press (Close Grip)
1 Set
3 Sets
10 Reps
8 Reps
11
Overhead Extension (Dumbbell)
1 Set
3 Sets
10 Reps
6 Reps
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Chest Fly (Dumbbell)
1 Set
3 Sets
10 Reps
8 Reps
4
Incline Bench Press (Dumbbell)
1 Set
3 Sets
10 Reps
8 Reps
5A
Seated Dip (Machine)
2 Sets
2 Sets
10 Reps
8 Reps
6
Push Up
4 Sets
10 Reps
7
Chin-Up (Bodyweight)
3 Sets
10 Reps
8
Barbell Row
2 Sets
2 Sets
10 Reps
8 Reps
9
Chest Supported Row (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
10A
Lat Pulldown (Close Grip)
2 Sets
2 Sets
10 Reps
8 Reps
11
Dumbbell Row
2 Sets
2 Sets
10 Reps
8 Reps
12
Lat Pulldown (Single Arm)
1 Set
3 Sets
10 Reps
8 Reps
Day 3
1
Squat (Barbell)
3 Sets
2 Sets
10 Reps
8 Reps
2
Stiff Leg Deadlift
2 Sets
2 Sets
10 Reps
8 Reps
3
Bulgarian Split Squat (Barbell)
1 Set
3 Sets
10 Reps
8 Reps
4
Goblet Squat
4 Sets
10 Reps
5
Leg Extension
4 Sets
10 Reps
6
Leg Curl
4 Sets
8 Reps
7
Hip Abductor (Machine)
4 Sets
10 Reps
8
Hip Adductor (Machine)
4 Sets
10 Reps
9
Standing Calf Raise
4 Sets
10 Reps
10
Seated Calf Raise
4 Sets
10 Reps
Day 1
1
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
2
Lateral Raise (Dumbbell)
2 Sets
2 Sets
12 Reps
10 Reps
3
Upright Row (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
4
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
5
Shoulder Press (Machine)
1 Set
2 Sets
10 Reps
8 Reps
6
Preacher Curl (Barbell)
3 Sets
1 Set
10 Reps
8 Reps
7
Bicep Curl (Barbell)
1 Set
3 Sets
10 Reps
8 Reps
8
Hammer Curl
2 Sets
2 Sets
10 Reps
8 Reps
9
French Press
2 Sets
2 Sets
10 Reps
8 Reps
10
Bench Press (Close Grip)
1 Set
3 Sets
10 Reps
8 Reps
11
Overhead Extension (Dumbbell)
1 Set
3 Sets
10 Reps
6 Reps
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Chest Fly (Dumbbell)
1 Set
3 Sets
10 Reps
8 Reps
4
Incline Bench Press (Dumbbell)
1 Set
3 Sets
10 Reps
8 Reps
5A
Seated Dip (Machine)
2 Sets
2 Sets
10 Reps
8 Reps
6
Push Up
4 Sets
10 Reps
7
Chin-Up (Bodyweight)
3 Sets
10 Reps
8
Barbell Row
2 Sets
2 Sets
10 Reps
8 Reps
9
Chest Supported Row (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
10A
Lat Pulldown (Close Grip)
2 Sets
2 Sets
10 Reps
8 Reps
11
Dumbbell Row
2 Sets
2 Sets
10 Reps
8 Reps
12
Lat Pulldown (Single Arm)
1 Set
3 Sets
10 Reps
8 Reps
Day 3
1
Squat (Barbell)
3 Sets
2 Sets
10 Reps
8 Reps
2
Stiff Leg Deadlift
2 Sets
2 Sets
10 Reps
8 Reps
3
Bulgarian Split Squat (Barbell)
1 Set
3 Sets
10 Reps
8 Reps
4
Goblet Squat
4 Sets
10 Reps
5
Leg Extension
4 Sets
10 Reps
6
Leg Curl
4 Sets
8 Reps
7
Hip Abductor (Machine)
4 Sets
10 Reps
8
Hip Adductor (Machine)
4 Sets
10 Reps
9
Standing Calf Raise
4 Sets
10 Reps
10
Seated Calf Raise
4 Sets
10 Reps
Day 1
1
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
2
Lateral Raise (Dumbbell)
2 Sets
2 Sets
12 Reps
10 Reps
3
Upright Row (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
4
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
5
Shoulder Press (Machine)
1 Set
2 Sets
10 Reps
8 Reps
6
Preacher Curl (Barbell)
3 Sets
1 Set
10 Reps
8 Reps
7
Bicep Curl (Barbell)
1 Set
3 Sets
10 Reps
8 Reps
8
Hammer Curl
2 Sets
2 Sets
10 Reps
8 Reps
9
French Press
2 Sets
2 Sets
10 Reps
8 Reps
10
Bench Press (Close Grip)
1 Set
3 Sets
10 Reps
8 Reps
11
Overhead Extension (Dumbbell)
1 Set
3 Sets
10 Reps
6 Reps
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Chest Fly (Dumbbell)
1 Set
3 Sets
10 Reps
8 Reps
4
Incline Bench Press (Dumbbell)
1 Set
3 Sets
10 Reps
8 Reps
5A
Seated Dip (Machine)
2 Sets
2 Sets
10 Reps
8 Reps
6
Push Up
4 Sets
10 Reps
7
Chin-Up (Bodyweight)
3 Sets
10 Reps
8
Barbell Row
2 Sets
2 Sets
10 Reps
8 Reps
9
Chest Supported Row (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
10A
Lat Pulldown (Close Grip)
2 Sets
2 Sets
10 Reps
8 Reps
11
Dumbbell Row
2 Sets
2 Sets
10 Reps
8 Reps
12
Lat Pulldown (Single Arm)
1 Set
3 Sets
10 Reps
8 Reps
Day 3
1
Squat (Barbell)
3 Sets
2 Sets
10 Reps
8 Reps
2
Stiff Leg Deadlift
2 Sets
2 Sets
10 Reps
8 Reps
3
Bulgarian Split Squat (Barbell)
1 Set
3 Sets
10 Reps
8 Reps
4
Goblet Squat
4 Sets
10 Reps
5
Leg Extension
4 Sets
10 Reps
6
Leg Curl
4 Sets
8 Reps
7
Hip Abductor (Machine)
4 Sets
10 Reps
8
Hip Adductor (Machine)
4 Sets
10 Reps
9
Standing Calf Raise
4 Sets
10 Reps
10
Seated Calf Raise
4 Sets
10 Reps
Day 1
1
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
2
Lateral Raise (Dumbbell)
2 Sets
2 Sets
12 Reps
10 Reps
3
Upright Row (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
4
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
5
Shoulder Press (Machine)
1 Set
2 Sets
10 Reps
8 Reps
6
Preacher Curl (Barbell)
3 Sets
1 Set
10 Reps
8 Reps
7
Bicep Curl (Barbell)
1 Set
3 Sets
10 Reps
8 Reps
8
Hammer Curl
2 Sets
2 Sets
10 Reps
8 Reps
9
French Press
2 Sets
2 Sets
10 Reps
8 Reps
10
Bench Press (Close Grip)
1 Set
3 Sets
10 Reps
8 Reps
11
Overhead Extension (Dumbbell)
1 Set
3 Sets
10 Reps
6 Reps
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Chest Fly (Dumbbell)
1 Set
3 Sets
10 Reps
8 Reps
4
Incline Bench Press (Dumbbell)
1 Set
3 Sets
10 Reps
8 Reps
5A
Seated Dip (Machine)
2 Sets
2 Sets
10 Reps
8 Reps
6
Push Up
4 Sets
10 Reps
7
Chin-Up (Bodyweight)
3 Sets
10 Reps
8
Barbell Row
2 Sets
2 Sets
10 Reps
8 Reps
9
Chest Supported Row (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
10A
Lat Pulldown (Close Grip)
2 Sets
2 Sets
10 Reps
8 Reps
11
Dumbbell Row
2 Sets
2 Sets
10 Reps
8 Reps
12
Lat Pulldown (Single Arm)
1 Set
3 Sets
10 Reps
8 Reps
Day 3
1
Squat (Barbell)
3 Sets
2 Sets
10 Reps
8 Reps
2
Stiff Leg Deadlift
2 Sets
2 Sets
10 Reps
8 Reps
3
Bulgarian Split Squat (Barbell)
1 Set
3 Sets
10 Reps
8 Reps
4
Goblet Squat
4 Sets
10 Reps
5
Leg Extension
4 Sets
10 Reps
6
Leg Curl
4 Sets
8 Reps
7
Hip Abductor (Machine)
4 Sets
10 Reps
8
Hip Adductor (Machine)
4 Sets
10 Reps
9
Standing Calf Raise
4 Sets
10 Reps
10
Seated Calf Raise
4 Sets
10 Reps
Day 1
1
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
2
Lateral Raise (Dumbbell)
2 Sets
2 Sets
12 Reps
10 Reps
3
Upright Row (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
4
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
5
Shoulder Press (Machine)
1 Set
2 Sets
10 Reps
8 Reps
6
Preacher Curl (Barbell)
3 Sets
1 Set
10 Reps
8 Reps
7
Bicep Curl (Barbell)
1 Set
3 Sets
10 Reps
8 Reps
8
Hammer Curl
2 Sets
2 Sets
10 Reps
8 Reps
9
French Press
2 Sets
2 Sets
10 Reps
8 Reps
10
Bench Press (Close Grip)
1 Set
3 Sets
10 Reps
8 Reps
11
Overhead Extension (Dumbbell)
1 Set
3 Sets
10 Reps
6 Reps
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Chest Fly (Dumbbell)
1 Set
3 Sets
10 Reps
8 Reps
4
Incline Bench Press (Dumbbell)
1 Set
3 Sets
10 Reps
8 Reps
5A
Seated Dip (Machine)
2 Sets
2 Sets
10 Reps
8 Reps
6
Push Up
4 Sets
10 Reps
7
Chin-Up (Bodyweight)
3 Sets
10 Reps
8
Barbell Row
2 Sets
2 Sets
10 Reps
8 Reps
9
Chest Supported Row (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
10A
Lat Pulldown (Close Grip)
2 Sets
2 Sets
10 Reps
8 Reps
11
Dumbbell Row
2 Sets
2 Sets
10 Reps
8 Reps
12
Lat Pulldown (Single Arm)
1 Set
3 Sets
10 Reps
8 Reps
Day 3
1
Squat (Barbell)
3 Sets
2 Sets
10 Reps
8 Reps
2
Stiff Leg Deadlift
2 Sets
2 Sets
10 Reps
8 Reps
3
Bulgarian Split Squat (Barbell)
1 Set
3 Sets
10 Reps
8 Reps
4
Goblet Squat
4 Sets
10 Reps
5
Leg Extension
4 Sets
10 Reps
6
Leg Curl
4 Sets
8 Reps
7
Hip Abductor (Machine)
4 Sets
10 Reps
8
Hip Adductor (Machine)
4 Sets
10 Reps
9
Standing Calf Raise
4 Sets
10 Reps
10
Seated Calf Raise
4 Sets
10 Reps