Program Description
Bodybuilding program to get an overall aesthetic building. Monday, Wednesday, Thursday, Saturday
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedSep 13, 2025 05:56
- Last EditedOct 29, 2025 05:36
Summary
Unleash your inner Greek God with this 12-week, 4-day workout program designed by Alex Eubank. This comprehensive plan combines supersets and targeted exercises to sculpt your physique, focusing on strength, hypertrophy, and overall conditioning. Each session is meticulously crafted to challenge your muscles, ensuring you build a powerful and aesthetic body. Equip yourself with a full gym and prepare to elevate your training to new heights!
Muscle Engagement
Front
Back
MuscleSet
Lats
10.2%
Triceps
8.9%
Upper Back
8.9%
Quadriceps
8.4%
Front Delts
8.4%
Hamstrings
7.8%
Biceps
7.1%
Chest
6.6%
Middle Delts
6.6%
Abs
6.5%
Glutes
5%
Calves
4.4%
Neck
3.9%
Lower Back
2.4%
Rear Delts
1.8%
Forearms
1.8%
Adductors
0.9%
Abductors
0.4%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
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
Bench Press (Barbell)
4
6-12 reps
-
1B
Straight Arm Pulldown
4
10-15 reps
-
2A
Barbell Row
4
8-12 reps
-
2B
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
3A
Skull Crusher (Dumbbell)
4
8-10 reps
-
3B
Lateral Raise (Dumbbell)
4
12-15 reps
-
3C
Decline Sit Up (Weighted)
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-12 reps
-
1B
Straight Arm Pulldown
4
10-15 reps
-
2A
Barbell Row
4
8-12 reps
-
2B
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
3A
Skull Crusher (Dumbbell)
4
8-10 reps
-
3B
Lateral Raise (Dumbbell)
4
12-15 reps
-
3C
Decline Sit Up (Weighted)
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-12 reps
-
1B
Straight Arm Pulldown
4
10-15 reps
-
2A
Barbell Row
4
8-12 reps
-
2B
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
3A
Skull Crusher (Dumbbell)
4
8-10 reps
-
3B
Lateral Raise (Dumbbell)
4
12-15 reps
-
3C
Decline Sit Up (Weighted)
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-12 reps
-
1B
Straight Arm Pulldown
4
10-15 reps
-
2A
Barbell Row
4
8-12 reps
-
2B
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
3A
Skull Crusher (Dumbbell)
4
8-10 reps
-
3B
Lateral Raise (Dumbbell)
4
12-15 reps
-
3C
Decline Sit Up (Weighted)
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-12 reps
-
1B
Straight Arm Pulldown
4
10-15 reps
-
2A
Barbell Row
4
8-12 reps
-
2B
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
3A
Skull Crusher (Dumbbell)
4
8-10 reps
-
3B
Lateral Raise (Dumbbell)
4
12-15 reps
-
3C
Decline Sit Up (Weighted)
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-12 reps
-
1B
Straight Arm Pulldown
4
10-15 reps
-
2A
Barbell Row
4
8-12 reps
-
2B
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
3A
Skull Crusher (Dumbbell)
4
8-10 reps
-
3B
Lateral Raise (Dumbbell)
4
12-15 reps
-
3C
Decline Sit Up (Weighted)
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-12 reps
-
1B
Straight Arm Pulldown
4
10-15 reps
-
2A
Barbell Row
4
8-12 reps
-
2B
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
3A
Skull Crusher (Dumbbell)
4
8-10 reps
-
3B
Lateral Raise (Dumbbell)
4
12-15 reps
-
3C
Decline Sit Up (Weighted)
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-12 reps
-
1B
Straight Arm Pulldown
4
10-15 reps
-
2A
Barbell Row
4
8-12 reps
-
2B
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
3A
Skull Crusher (Dumbbell)
4
8-10 reps
-
3B
Lateral Raise (Dumbbell)
4
12-15 reps
-
3C
Decline Sit Up (Weighted)
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-12 reps
-
1B
Straight Arm Pulldown
4
10-15 reps
-
2A
Barbell Row
4
8-12 reps
-
2B
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
3A
Skull Crusher (Dumbbell)
4
8-10 reps
-
3B
Lateral Raise (Dumbbell)
4
12-15 reps
-
3C
Decline Sit Up (Weighted)
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-12 reps
-
1B
Straight Arm Pulldown
4
10-15 reps
-
2A
Barbell Row
4
8-12 reps
-
2B
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
3A
Skull Crusher (Dumbbell)
4
8-10 reps
-
3B
Lateral Raise (Dumbbell)
4
12-15 reps
-
3C
Decline Sit Up (Weighted)
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-12 reps
-
1B
Straight Arm Pulldown
4
10-15 reps
-
2A
Barbell Row
4
8-12 reps
-
2B
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
3A
Skull Crusher (Dumbbell)
4
8-10 reps
-
3B
Lateral Raise (Dumbbell)
4
12-15 reps
-
3C
Decline Sit Up (Weighted)
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-12 reps
-
1B
Straight Arm Pulldown
4
10-15 reps
-
2A
Barbell Row
4
8-12 reps
-
2B
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
3A
Skull Crusher (Dumbbell)
4
8-10 reps
-
3B
Lateral Raise (Dumbbell)
4
12-15 reps
-
3C
Decline Sit Up (Weighted)
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
4
4-8 reps
-
1B
Neck Curl
4
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Bicep Curl (EZ Bar)
4
6-10 reps
-
3A
Leg Extension
4
15-18 reps
-
3B
Hammer Curl
4
8-12 reps
-
3C
Seated Calf Raise
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
4
4-8 reps
-
1B
Neck Curl
4
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Bicep Curl (EZ Bar)
4
6-10 reps
-
3A
Leg Extension
4
15-18 reps
-
3B
Hammer Curl
4
8-12 reps
-
3C
Seated Calf Raise
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
4
4-8 reps
-
1B
Neck Curl
4
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Bicep Curl (EZ Bar)
4
6-10 reps
-
3A
Leg Extension
4
15-18 reps
-
3B
Hammer Curl
4
8-12 reps
-
3C
Seated Calf Raise
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
4
4-8 reps
-
1B
Neck Curl
4
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Bicep Curl (EZ Bar)
4
6-10 reps
-
3A
Leg Extension
4
15-18 reps
-
3B
Hammer Curl
4
8-12 reps
-
3C
Seated Calf Raise
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
4
4-8 reps
-
1B
Neck Curl
4
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Bicep Curl (EZ Bar)
4
6-10 reps
-
3A
Leg Extension
4
15-18 reps
-
3B
Hammer Curl
4
8-12 reps
-
3C
Seated Calf Raise
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
4
4-8 reps
-
1B
Neck Curl
4
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Bicep Curl (EZ Bar)
4
6-10 reps
-
3A
Leg Extension
4
15-18 reps
-
3B
Hammer Curl
4
8-12 reps
-
3C
Seated Calf Raise
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
4
4-8 reps
-
1B
Neck Curl
4
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Bicep Curl (EZ Bar)
4
6-10 reps
-
3A
Leg Extension
4
15-18 reps
-
3B
Hammer Curl
4
8-12 reps
-
3C
Seated Calf Raise
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
4
4-8 reps
-
1B
Neck Curl
4
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Bicep Curl (EZ Bar)
4
6-10 reps
-
3A
Leg Extension
4
15-18 reps
-
3B
Hammer Curl
4
8-12 reps
-
3C
Seated Calf Raise
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
4
4-8 reps
-
1B
Neck Curl
4
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Bicep Curl (EZ Bar)
4
6-10 reps
-
3A
Leg Extension
4
15-18 reps
-
3B
Hammer Curl
4
8-12 reps
-
3C
Seated Calf Raise
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
4
4-8 reps
-
1B
Neck Curl
4
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Bicep Curl (EZ Bar)
4
6-10 reps
-
3A
Leg Extension
4
15-18 reps
-
3B
Hammer Curl
4
8-12 reps
-
3C
Seated Calf Raise
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
4
4-8 reps
-
1B
Neck Curl
4
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Bicep Curl (EZ Bar)
4
6-10 reps
-
3A
Leg Extension
4
15-18 reps
-
3B
Hammer Curl
4
8-12 reps
-
3C
Seated Calf Raise
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
4
4-8 reps
-
1B
Neck Curl
4
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Bicep Curl (EZ Bar)
4
6-10 reps
-
3A
Leg Extension
4
15-18 reps
-
3B
Hammer Curl
4
8-12 reps
-
3C
Seated Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
-
1B
Lat Pulldown (Close Grip)
4
8-15 reps
-
2A
Seated Row (Cable)
4
10-15 reps
-
2B
Chest Fly (Dumbbell)
4
12-15 reps
-
3A
Skull Crusher (Dumbbell)
4
10-12 reps
-
3B
Upright Row (Barbell)
4
8-10 reps
-
3C
Sit Up
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
-
1B
Lat Pulldown (Close Grip)
4
8-15 reps
-
2A
Seated Row (Cable)
4
10-15 reps
-
2B
Chest Fly (Dumbbell)
4
12-15 reps
-
3A
Skull Crusher (Dumbbell)
4
10-12 reps
-
3B
Upright Row (Barbell)
4
8-10 reps
-
3C
Sit Up
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
-
1B
Lat Pulldown (Close Grip)
4
8-15 reps
-
2A
Seated Row (Cable)
4
10-15 reps
-
2B
Chest Fly (Dumbbell)
4
12-15 reps
-
3A
Skull Crusher (Dumbbell)
4
10-12 reps
-
3B
Upright Row (Barbell)
4
8-10 reps
-
3C
Sit Up
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
-
1B
Lat Pulldown (Close Grip)
4
8-15 reps
-
2A
Seated Row (Cable)
4
10-15 reps
-
2B
Chest Fly (Dumbbell)
4
12-15 reps
-
3A
Skull Crusher (Dumbbell)
4
10-12 reps
-
3B
Upright Row (Barbell)
4
8-10 reps
-
3C
Sit Up
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
-
1B
Lat Pulldown (Close Grip)
4
8-15 reps
-
2A
Seated Row (Cable)
4
10-15 reps
-
2B
Chest Fly (Dumbbell)
4
12-15 reps
-
3A
Skull Crusher (Dumbbell)
4
10-12 reps
-
3B
Upright Row (Barbell)
4
8-10 reps
-
3C
Sit Up
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
-
1B
Lat Pulldown (Close Grip)
4
8-15 reps
-
2A
Seated Row (Cable)
4
10-15 reps
-
2B
Chest Fly (Dumbbell)
4
12-15 reps
-
3A
Skull Crusher (Dumbbell)
4
10-12 reps
-
3B
Upright Row (Barbell)
4
8-10 reps
-
3C
Sit Up
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
-
1B
Lat Pulldown (Close Grip)
4
8-15 reps
-
2A
Seated Row (Cable)
4
10-15 reps
-
2B
Chest Fly (Dumbbell)
4
12-15 reps
-
3A
Skull Crusher (Dumbbell)
4
10-12 reps
-
3B
Upright Row (Barbell)
4
8-10 reps
-
3C
Sit Up
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
-
1B
Lat Pulldown (Close Grip)
4
8-15 reps
-
2A
Seated Row (Cable)
4
10-15 reps
-
2B
Chest Fly (Dumbbell)
4
12-15 reps
-
3A
Skull Crusher (Dumbbell)
4
10-12 reps
-
3B
Upright Row (Barbell)
4
8-10 reps
-
3C
Sit Up
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
-
1B
Lat Pulldown (Close Grip)
4
8-15 reps
-
2A
Seated Row (Cable)
4
10-15 reps
-
2B
Chest Fly (Dumbbell)
4
12-15 reps
-
3A
Skull Crusher (Dumbbell)
4
10-12 reps
-
3B
Upright Row (Barbell)
4
8-10 reps
-
3C
Sit Up
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
-
1B
Lat Pulldown (Close Grip)
4
8-15 reps
-
2A
Seated Row (Cable)
4
10-15 reps
-
2B
Chest Fly (Dumbbell)
4
12-15 reps
-
3A
Skull Crusher (Dumbbell)
4
10-12 reps
-
3B
Upright Row (Barbell)
4
8-10 reps
-
3C
Sit Up
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
-
1B
Lat Pulldown (Close Grip)
4
8-15 reps
-
2A
Seated Row (Cable)
4
10-15 reps
-
2B
Chest Fly (Dumbbell)
4
12-15 reps
-
3A
Skull Crusher (Dumbbell)
4
10-12 reps
-
3B
Upright Row (Barbell)
4
8-10 reps
-
3C
Sit Up
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
-
1B
Lat Pulldown (Close Grip)
4
8-15 reps
-
2A
Seated Row (Cable)
4
10-15 reps
-
2B
Chest Fly (Dumbbell)
4
12-15 reps
-
3A
Skull Crusher (Dumbbell)
4
10-12 reps
-
3B
Upright Row (Barbell)
4
8-10 reps
-
3C
Sit Up
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
-
1B
Neck Curl
3
10-15 reps
-
2A
Leg Press
4
10-15 reps
-
2B
Chin-Up (Weighted)
4
4-8 reps
-
3A
Pinwheel Curl
4
6-12 reps
-
3B
Leg Curl
4
10-15 reps
-
3C
Standing Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
-
1B
Neck Curl
3
10-15 reps
-
2A
Leg Press
4
10-15 reps
-
2B
Chin-Up (Weighted)
4
4-8 reps
-
3A
Pinwheel Curl
4
6-12 reps
-
3B
Leg Curl
4
10-15 reps
-
3C
Standing Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
-
1B
Neck Curl
3
10-15 reps
-
2A
Leg Press
4
10-15 reps
-
2B
Chin-Up (Weighted)
4
4-8 reps
-
3A
Pinwheel Curl
4
6-12 reps
-
3B
Leg Curl
4
10-15 reps
-
3C
Standing Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
-
1B
Neck Curl
3
10-15 reps
-
2A
Leg Press
4
10-15 reps
-
2B
Chin-Up (Weighted)
4
4-8 reps
-
3A
Pinwheel Curl
4
6-12 reps
-
3B
Leg Curl
4
10-15 reps
-
3C
Standing Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
-
1B
Neck Curl
3
10-15 reps
-
2A
Leg Press
4
10-15 reps
-
2B
Chin-Up (Weighted)
4
4-8 reps
-
3A
Pinwheel Curl
4
6-12 reps
-
3B
Leg Curl
4
10-15 reps
-
3C
Standing Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
-
1B
Neck Curl
3
10-15 reps
-
2A
Leg Press
4
10-15 reps
-
2B
Chin-Up (Weighted)
4
4-8 reps
-
3A
Pinwheel Curl
4
6-12 reps
-
3B
Leg Curl
4
10-15 reps
-
3C
Standing Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
-
1B
Neck Curl
3
10-15 reps
-
2A
Leg Press
4
10-15 reps
-
2B
Chin-Up (Weighted)
4
4-8 reps
-
3A
Pinwheel Curl
4
6-12 reps
-
3B
Leg Curl
4
10-15 reps
-
3C
Standing Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
-
1B
Neck Curl
3
10-15 reps
-
2A
Leg Press
4
10-15 reps
-
2B
Chin-Up (Weighted)
4
4-8 reps
-
3A
Pinwheel Curl
4
6-12 reps
-
3B
Leg Curl
4
10-15 reps
-
3C
Standing Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
-
1B
Neck Curl
3
10-15 reps
-
2A
Leg Press
4
10-15 reps
-
2B
Chin-Up (Weighted)
4
4-8 reps
-
3A
Pinwheel Curl
4
6-12 reps
-
3B
Leg Curl
4
10-15 reps
-
3C
Standing Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
-
1B
Neck Curl
3
10-15 reps
-
2A
Leg Press
4
10-15 reps
-
2B
Chin-Up (Weighted)
4
4-8 reps
-
3A
Pinwheel Curl
4
6-12 reps
-
3B
Leg Curl
4
10-15 reps
-
3C
Standing Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
-
1B
Neck Curl
3
10-15 reps
-
2A
Leg Press
4
10-15 reps
-
2B
Chin-Up (Weighted)
4
4-8 reps
-
3A
Pinwheel Curl
4
6-12 reps
-
3B
Leg Curl
4
10-15 reps
-
3C
Standing Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
-
1B
Neck Curl
3
10-15 reps
-
2A
Leg Press
4
10-15 reps
-
2B
Chin-Up (Weighted)
4
4-8 reps
-
3A
Pinwheel Curl
4
6-12 reps
-
3B
Leg Curl
4
10-15 reps
-
3C
Standing Calf Raise
4
15-20 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Barbell)4 Sets
6-12 Reps
-
1B
Straight Arm Pulldown4 Sets
10-15 Reps
-
2A
Barbell Row4 Sets
8-12 Reps
-
2B
Seated Overhead Press (Dumbbell)4 Sets
6-10 Reps
-
3A
Skull Crusher (Dumbbell)4 Sets
8-10 Reps
-
3B
Lateral Raise (Dumbbell)4 Sets
12-15 Reps
-
3C
Decline Sit Up (Weighted)4 Sets
10-20 Reps
-
Day 2
1A
Squat (Paused)4 Sets
4-8 Reps
-
1B
Neck Curl4 Sets
15-20 Reps
-
2A
Romanian Deadlift (Barbell)4 Sets
8-12 Reps
-
2B
Bicep Curl (EZ Bar)4 Sets
6-10 Reps
-
3A
Leg Extension4 Sets
15-18 Reps
-
3B
Hammer Curl4 Sets
8-12 Reps
-
3C
Seated Calf Raise4 Sets
15-20 Reps
-
Day 3
1A
Incline Bench Press (Barbell)4 Sets
6-10 Reps
-
1B
Lat Pulldown (Close Grip)4 Sets
8-15 Reps
-
2A
Seated Row (Cable)4 Sets
10-15 Reps
-
2B
Chest Fly (Dumbbell)4 Sets
12-15 Reps
-
3A
Skull Crusher (Dumbbell)4 Sets
10-12 Reps
-
3B
Upright Row (Barbell)4 Sets
8-10 Reps
-
3C
Sit Up4 Sets
AMRAP
-
Day 4
1A
Deadlift (Barbell)3 Sets
3 Reps
-
1B
Neck Curl3 Sets
10-15 Reps
-
2A
Leg Press4 Sets
10-15 Reps
-
2B
Chin-Up (Weighted)4 Sets
4-8 Reps
-
3A
Pinwheel Curl4 Sets
6-12 Reps
-
3B
Leg Curl4 Sets
10-15 Reps
-
3C
Standing Calf Raise4 Sets
15-20 Reps
-