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HKTG

by H K.

Program Description

Get in best shape of your life by diet and exercise.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 16, 2025 06:57
  • Last Edited
    Jun 18, 2025 09:46

Summary

Transform your physique with the HKTG program, a comprehensive 12-week training plan designed for serious lifters. Committing to six days a week, you'll engage in a variety of exercises targeting all major muscle groups, from incline bench presses to lat pulldowns. Each session is meticulously structured to enhance strength, endurance, and overall fitness. With a mix of dumbbell, barbell, and machine workouts, this program ensures you maximize your gains in a full gym setting. Get ready to push your limits and redefine your strength!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.6%
Triceps
9.4%
Quadriceps
8.8%
Biceps
8.8%
Abs
8.2%
Front Delts
7.6%
Lats
7.6%
Middle Delts
6.8%
Chest
5.9%
Glutes
4.7%
Hamstrings
4.7%
Forearms
4.1%
Calves
3.9%
Rear Delts
3.7%
Adductors
1.2%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
4
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Abs Crunch (Bodyweight)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
4
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Abs Crunch (Bodyweight)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
4
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Abs Crunch (Bodyweight)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
4
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Abs Crunch (Bodyweight)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
4
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Abs Crunch (Bodyweight)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
4
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Abs Crunch (Bodyweight)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
4
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Abs Crunch (Bodyweight)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
4
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Abs Crunch (Bodyweight)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
4
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Abs Crunch (Bodyweight)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
4
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Abs Crunch (Bodyweight)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
4
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Abs Crunch (Bodyweight)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
4
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Abs Crunch (Bodyweight)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Face Away Cable Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Face Away Cable Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Face Away Cable Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Face Away Cable Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Face Away Cable Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Face Away Cable Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Face Away Cable Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Face Away Cable Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Face Away Cable Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Face Away Cable Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Face Away Cable Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Face Away Cable Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
7
Standing Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
7
Standing Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
7
Standing Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
7
Standing Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
7
Standing Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
7
Standing Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
7
Standing Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
7
Standing Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
7
Standing Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
7
Standing Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
7
Standing Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
7
Standing Calf Raise
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
4
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Abs Crunch (Bodyweight)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
4
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Abs Crunch (Bodyweight)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
4
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Abs Crunch (Bodyweight)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
4
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Abs Crunch (Bodyweight)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
4
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Abs Crunch (Bodyweight)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
4
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Abs Crunch (Bodyweight)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
4
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Abs Crunch (Bodyweight)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
4
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Abs Crunch (Bodyweight)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
4
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Abs Crunch (Bodyweight)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
4
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Abs Crunch (Bodyweight)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
4
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Abs Crunch (Bodyweight)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
4
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Abs Crunch (Bodyweight)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Face Away Cable Curl
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Face Away Cable Curl
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Face Away Cable Curl
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Face Away Cable Curl
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Face Away Cable Curl
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Face Away Cable Curl
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Face Away Cable Curl
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Face Away Cable Curl
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Face Away Cable Curl
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Face Away Cable Curl
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Face Away Cable Curl
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Face Away Cable Curl
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
7
Standing Calf Raise
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
7
Standing Calf Raise
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
7
Standing Calf Raise
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
7
Standing Calf Raise
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
7
Standing Calf Raise
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
7
Standing Calf Raise
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
7
Standing Calf Raise
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
7
Standing Calf Raise
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
7
Standing Calf Raise
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
7
Standing Calf Raise
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
7
Standing Calf Raise
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
7
Standing Calf Raise
4
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
2
Overhead Press (Barbell)
3 Sets
10 Reps
-
3
Pec Deck (Machine)
3 Sets
10 Reps
-
4
Lateral Raise (Cable)
4 Sets
10 Reps
-
5
Tricep Extension (Cable)
3 Sets
10 Reps
-
6
Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
Day 2
1
Lat Pulldown
3 Sets
10 Reps
-
2
Seated Row (Cable)
3 Sets
10 Reps
-
3
Reverse Pec Deck
3 Sets
10 Reps
-
4
Chest Supported Row (Machine)
3 Sets
10 Reps
-
5
Shrug (Dumbbell)
3 Sets
10 Reps
-
6
Preacher Curl (EZ Bar)
3 Sets
10 Reps
-
7
Face Away Cable Curl
3 Sets
10 Reps
-
Day 3
1
Clean Deadlift
3 Sets
10 Reps
-
2
Lying Leg Curl
3 Sets
10 Reps
-
3
Leg Extension
3 Sets
10 Reps
-
4
Reverse Wrist Curl (Dumbbell)
3 Sets
10 Reps
-
5
Squat (Smith Machine)
3 Sets
10 Reps
-
6
Reverse Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
7
Standing Calf Raise
4 Sets
10 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
2
Overhead Press (Barbell)
3 Sets
10 Reps
-
3
Pec Deck (Machine)
3 Sets
10 Reps
-
4
Lateral Raise (Cable)
4 Sets
10 Reps
-
5
Tricep Extension (Cable)
3 Sets
10 Reps
-
6
Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
Day 5
1
Lat Pulldown
3 Sets
10 Reps
-
2
Seated Row (Cable)
3 Sets
10 Reps
-
3
Reverse Pec Deck
3 Sets
10 Reps
-
4
Chest Supported Row (Machine)
3 Sets
10 Reps
-
5
Shrug (Dumbbell)
3 Sets
10 Reps
-
6
Preacher Curl (EZ Bar)
3 Sets
10 Reps
-
7
Face Away Cable Curl
3 Sets
10 Reps
-
Day 6
1
Clean Deadlift
3 Sets
10 Reps
-
2
Lying Leg Curl
3 Sets
10 Reps
-
3
Leg Extension
3 Sets
10 Reps
-
4
Reverse Wrist Curl (Dumbbell)
3 Sets
10 Reps
-
5
Squat (Smith Machine)
3 Sets
10 Reps
-
6
Reverse Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
7
Standing Calf Raise
4 Sets
10 Reps
-