Program Description
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Program Overview
- LevelBeginner
- GoalMuscle & Sculpting
- EquipmentAt Home
- Program Length12 weeks
- Time Per Workout10 minutes
- CreatedSep 09, 2024 10:16
- Last EditedJun 18, 2025 12:36

Summary
Unleash your potential with this 12-week program designed to help you build muscle and get jacked! Committing just four days a week, you’ll tackle a balanced mix of upper, lower, push, and pull workouts, utilizing a variety of dumbbells and machines to target all major muscle groups. Each session is structured to maximize intensity and effectiveness, pushing you to your limits while ensuring proper recovery. Get ready to transform your physique and elevate your strength game!
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)
1
2
4-6 reps
6-10 reps
-
-
2
Lat Pulldown
2
6-10 reps
-
3
AD Press
2
5-8 reps
-
4
Chest Supported Row (Machine)
2
6-10 reps
-
5
Tricep Extension (Machine)
2
10-15 reps
-
6
Bicep Curl (Machine)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
4-6 reps
6-10 reps
-
-
2
Lat Pulldown
2
6-10 reps
-
3
AD Press
2
5-8 reps
-
4
Chest Supported Row (Machine)
2
6-10 reps
-
5
Tricep Extension (Machine)
2
10-15 reps
-
6
Bicep Curl (Machine)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
4-6 reps
6-10 reps
-
-
2
Lat Pulldown
2
6-10 reps
-
3
AD Press
2
5-8 reps
-
4
Chest Supported Row (Machine)
2
6-10 reps
-
5
Tricep Extension (Machine)
2
10-15 reps
-
6
Bicep Curl (Machine)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
4-6 reps
6-10 reps
-
-
2
Lat Pulldown
2
6-10 reps
-
3
AD Press
2
5-8 reps
-
4
Chest Supported Row (Machine)
2
6-10 reps
-
5
Tricep Extension (Machine)
2
10-15 reps
-
6
Bicep Curl (Machine)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
4-6 reps
6-10 reps
-
-
2
Lat Pulldown
2
6-10 reps
-
3
AD Press
2
5-8 reps
-
4
Chest Supported Row (Machine)
2
6-10 reps
-
5
Tricep Extension (Machine)
2
10-15 reps
-
6
Bicep Curl (Machine)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
4-6 reps
6-10 reps
-
-
2
Lat Pulldown
2
6-10 reps
-
3
AD Press
2
5-8 reps
-
4
Chest Supported Row (Machine)
2
6-10 reps
-
5
Tricep Extension (Machine)
2
10-15 reps
-
6
Bicep Curl (Machine)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
4-6 reps
6-10 reps
-
-
2
Lat Pulldown
2
6-10 reps
-
3
AD Press
2
5-8 reps
-
4
Chest Supported Row (Machine)
2
6-10 reps
-
5
Tricep Extension (Machine)
2
10-15 reps
-
6
Bicep Curl (Machine)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
4-6 reps
6-10 reps
-
-
2
Lat Pulldown
2
6-10 reps
-
3
AD Press
2
5-8 reps
-
4
Chest Supported Row (Machine)
2
6-10 reps
-
5
Tricep Extension (Machine)
2
10-15 reps
-
6
Bicep Curl (Machine)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
4-6 reps
6-10 reps
-
-
2
Lat Pulldown
2
6-10 reps
-
3
AD Press
2
5-8 reps
-
4
Chest Supported Row (Machine)
2
6-10 reps
-
5
Tricep Extension (Machine)
2
10-15 reps
-
6
Bicep Curl (Machine)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
4-6 reps
6-10 reps
-
-
2
Lat Pulldown
2
6-10 reps
-
3
AD Press
2
5-8 reps
-
4
Chest Supported Row (Machine)
2
6-10 reps
-
5
Tricep Extension (Machine)
2
10-15 reps
-
6
Bicep Curl (Machine)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
4-6 reps
6-10 reps
-
-
2
Lat Pulldown
2
6-10 reps
-
3
AD Press
2
5-8 reps
-
4
Chest Supported Row (Machine)
2
6-10 reps
-
5
Tricep Extension (Machine)
2
10-15 reps
-
6
Bicep Curl (Machine)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
4-6 reps
6-10 reps
-
-
2
Lat Pulldown
2
6-10 reps
-
3
AD Press
2
5-8 reps
-
4
Chest Supported Row (Machine)
2
6-10 reps
-
5
Tricep Extension (Machine)
2
10-15 reps
-
6
Bicep Curl (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
-
2
Leg Press
3
5-8 reps
-
3
Back Extension (Weighted)
2
12-20 reps
-
4
Leg Extension
2
8-12 reps
-
5
Calf Raise (Leg Press)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
-
2
Leg Press
3
5-8 reps
-
3
Back Extension (Weighted)
2
12-20 reps
-
4
Leg Extension
2
8-12 reps
-
5
Calf Raise (Leg Press)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
-
2
Leg Press
3
5-8 reps
-
3
Back Extension (Weighted)
2
12-20 reps
-
4
Leg Extension
2
8-12 reps
-
5
Calf Raise (Leg Press)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
-
2
Leg Press
3
5-8 reps
-
3
Back Extension (Weighted)
2
12-20 reps
-
4
Leg Extension
2
8-12 reps
-
5
Calf Raise (Leg Press)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
-
2
Leg Press
3
5-8 reps
-
3
Back Extension (Weighted)
2
12-20 reps
-
4
Leg Extension
2
8-12 reps
-
5
Calf Raise (Leg Press)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
-
2
Leg Press
3
5-8 reps
-
3
Back Extension (Weighted)
2
12-20 reps
-
4
Leg Extension
2
8-12 reps
-
5
Calf Raise (Leg Press)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
-
2
Leg Press
3
5-8 reps
-
3
Back Extension (Weighted)
2
12-20 reps
-
4
Leg Extension
2
8-12 reps
-
5
Calf Raise (Leg Press)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
-
2
Leg Press
3
5-8 reps
-
3
Back Extension (Weighted)
2
12-20 reps
-
4
Leg Extension
2
8-12 reps
-
5
Calf Raise (Leg Press)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
-
2
Leg Press
3
5-8 reps
-
3
Back Extension (Weighted)
2
12-20 reps
-
4
Leg Extension
2
8-12 reps
-
5
Calf Raise (Leg Press)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
-
2
Leg Press
3
5-8 reps
-
3
Back Extension (Weighted)
2
12-20 reps
-
4
Leg Extension
2
8-12 reps
-
5
Calf Raise (Leg Press)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
-
2
Leg Press
3
5-8 reps
-
3
Back Extension (Weighted)
2
12-20 reps
-
4
Leg Extension
2
8-12 reps
-
5
Calf Raise (Leg Press)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
-
2
Leg Press
3
5-8 reps
-
3
Back Extension (Weighted)
2
12-20 reps
-
4
Leg Extension
2
8-12 reps
-
5
Calf Raise (Leg Press)
4
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-15 reps
-
2
Incline Chest Press (Machine)
2
5-8 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-15 reps
-
2
Incline Chest Press (Machine)
2
5-8 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-15 reps
-
2
Incline Chest Press (Machine)
2
5-8 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-15 reps
-
2
Incline Chest Press (Machine)
2
5-8 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-15 reps
-
2
Incline Chest Press (Machine)
2
5-8 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-15 reps
-
2
Incline Chest Press (Machine)
2
5-8 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-15 reps
-
2
Incline Chest Press (Machine)
2
5-8 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-15 reps
-
2
Incline Chest Press (Machine)
2
5-8 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-15 reps
-
2
Incline Chest Press (Machine)
2
5-8 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-15 reps
-
2
Incline Chest Press (Machine)
2
5-8 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-15 reps
-
2
Incline Chest Press (Machine)
2
5-8 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-15 reps
-
2
Incline Chest Press (Machine)
2
5-8 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
3-6 reps
5-8 reps
-
-
2
Wide Grip Pull-Up
1
AMRAP
-
3
Rear Delt Row
2
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
-
6
Hammer Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
3-6 reps
5-8 reps
-
-
2
Wide Grip Pull-Up
1
AMRAP
-
3
Rear Delt Row
2
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
-
6
Hammer Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
3-6 reps
5-8 reps
-
-
2
Wide Grip Pull-Up
1
AMRAP
-
3
Rear Delt Row
2
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
-
6
Hammer Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
3-6 reps
5-8 reps
-
-
2
Wide Grip Pull-Up
1
AMRAP
-
3
Rear Delt Row
2
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
-
6
Hammer Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
3-6 reps
5-8 reps
-
-
2
Wide Grip Pull-Up
1
AMRAP
-
3
Rear Delt Row
2
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
-
6
Hammer Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
3-6 reps
5-8 reps
-
-
2
Wide Grip Pull-Up
1
AMRAP
-
3
Rear Delt Row
2
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
-
6
Hammer Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
3-6 reps
5-8 reps
-
-
2
Wide Grip Pull-Up
1
AMRAP
-
3
Rear Delt Row
2
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
-
6
Hammer Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
3-6 reps
5-8 reps
-
-
2
Wide Grip Pull-Up
1
AMRAP
-
3
Rear Delt Row
2
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
-
6
Hammer Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
3-6 reps
5-8 reps
-
-
2
Wide Grip Pull-Up
1
AMRAP
-
3
Rear Delt Row
2
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
-
6
Hammer Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
3-6 reps
5-8 reps
-
-
2
Wide Grip Pull-Up
1
AMRAP
-
3
Rear Delt Row
2
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
-
6
Hammer Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
3-6 reps
5-8 reps
-
-
2
Wide Grip Pull-Up
1
AMRAP
-
3
Rear Delt Row
2
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
-
6
Hammer Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
3-6 reps
5-8 reps
-
-
2
Wide Grip Pull-Up
1
AMRAP
-
3
Rear Delt Row
2
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
-
6
Hammer Curl
2
6-10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)1 Set
2 Sets
4-6 Reps
6-10 Reps
-
-
2
Lat Pulldown2 Sets
6-10 Reps
-
3
AD Press2 Sets
5-8 Reps
-
4
Chest Supported Row (Machine)2 Sets
6-10 Reps
-
5
Tricep Extension (Machine)2 Sets
10-15 Reps
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6
Bicep Curl (Machine)2 Sets
6-10 Reps
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Day 2
1
Lying Leg Curl3 Sets
6-10 Reps
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2
Leg Press3 Sets
5-8 Reps
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3
Back Extension (Weighted)2 Sets
12-20 Reps
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4
Leg Extension2 Sets
8-12 Reps
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5
Calf Raise (Leg Press)4 Sets
6-10 Reps
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Day 3
1
Lateral Raise (Dumbbell)2 Sets
10-15 Reps
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2
Incline Chest Press (Machine)2 Sets
5-8 Reps
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3
Pec Deck (Machine)2 Sets
10-15 Reps
-
4
Seated Shoulder Press (Dumbbell)2 Sets
6-10 Reps
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5
Tricep Pushdown (Cable)2 Sets
10-15 Reps
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6
Overhead Tricep Extension (Cable)2 Sets
8-12 Reps
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Day 4
1
Chin-Up (Weighted)1 Set
1 Set
3-6 Reps
5-8 Reps
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-
2
Wide Grip Pull-Up1 Set
AMRAP
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3
Rear Delt Row2 Sets
8-12 Reps
-
4
Reverse Pec Deck2 Sets
10-15 Reps
-
5
Bicep Curl (Cable)2 Sets
8-12 Reps
-
6
Hammer Curl2 Sets
6-10 Reps
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