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Woowee Fitness bodybuilding and strength program

by Alqumar B.
9 athletes joined

Program Description

Here’s a program that I put together personally for myself. In 12 weeks, it has helped me build muscle, get stronger and break plateaus. It is a progressive overload program that can be adjusted as you move along. Give it a try!

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 17, 2025 04:10
  • Last Edited
    Sep 29, 2025 09:52

Summary

Transform your physique with the Woowee Fitness Bodybuilding and Strength Program, a comprehensive 12-week journey designed for serious lifters. With a dedicated 7-day training schedule, this program targets all major muscle groups through a variety of compound and isolation exercises, ensuring balanced strength development and muscle growth. Expect intense sessions featuring barbell squats, bench presses, and more, all tailored to push your limits and maximize your gains. Equip yourself with the tools to sculpt your body and build the strength you’ve always desired.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.9%
Triceps
10.8%
Biceps
9.7%
Upper Back
9.7%
Chest
9.3%
Hamstrings
8.7%
Lats
8.4%
Glutes
7.1%
Front Delts
6.8%
Middle Delts
4.2%
Abs
3.6%
Lower Back
2.5%
Calves
1.9%
Rear Delts
1.7%
Other
1.5%
Adductors
1.4%
Forearms
1.2%
Abductors
0.4%
Cardio
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Squat (Barbell)
8
3 reps
80%
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
3
Lying Leg Curl
4
8-12 reps
-
4
Leg Extension
4
8-12 reps
-
5
Calf Raise (Leg Press)
3
15-20 reps
-
6
Cable Crunch
3
15-20 reps
-
7
Barbell Abs Roll
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
80%
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
3
Lying Leg Curl
4
8-12 reps
-
4
Leg Extension
4
8-12 reps
-
5
Calf Raise (Leg Press)
3
15-20 reps
-
6
Cable Crunch
3
15-20 reps
-
7
Barbell Abs Roll
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
80%
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
3
Lying Leg Curl
4
8-12 reps
-
4
Leg Extension
4
8-12 reps
-
5
Calf Raise (Leg Press)
3
15-20 reps
-
6
Cable Crunch
3
15-20 reps
-
7
Barbell Abs Roll
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
80%
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
3
Lying Leg Curl
4
8-12 reps
-
4
Leg Extension
4
8-12 reps
-
5
Calf Raise (Leg Press)
3
15-20 reps
-
6
Cable Crunch
3
15-20 reps
-
7
Barbell Abs Roll
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
80%
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
3
Lying Leg Curl
4
8-12 reps
-
4
Leg Extension
4
8-12 reps
-
5
Calf Raise (Leg Press)
3
15-20 reps
-
6
Cable Crunch
3
15-20 reps
-
7
Barbell Abs Roll
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
80%
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
3
Lying Leg Curl
4
8-12 reps
-
4
Leg Extension
4
8-12 reps
-
5
Calf Raise (Leg Press)
3
15-20 reps
-
6
Cable Crunch
3
15-20 reps
-
7
Barbell Abs Roll
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
80%
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
3
Lying Leg Curl
4
8-12 reps
-
4
Leg Extension
4
8-12 reps
-
5
Calf Raise (Leg Press)
3
15-20 reps
-
6
Cable Crunch
3
15-20 reps
-
7
Barbell Abs Roll
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
80%
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
3
Lying Leg Curl
4
8-12 reps
-
4
Leg Extension
4
8-12 reps
-
5
Calf Raise (Leg Press)
3
15-20 reps
-
6
Cable Crunch
3
15-20 reps
-
7
Barbell Abs Roll
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
80%
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
3
Lying Leg Curl
4
8-12 reps
-
4
Leg Extension
4
8-12 reps
-
5
Calf Raise (Leg Press)
3
15-20 reps
-
6
Cable Crunch
3
15-20 reps
-
7
Barbell Abs Roll
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
80%
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
3
Lying Leg Curl
4
8-12 reps
-
4
Leg Extension
4
8-12 reps
-
5
Calf Raise (Leg Press)
3
15-20 reps
-
6
Cable Crunch
3
15-20 reps
-
7
Barbell Abs Roll
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
80%
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
3
Lying Leg Curl
4
8-12 reps
-
4
Leg Extension
4
8-12 reps
-
5
Calf Raise (Leg Press)
3
15-20 reps
-
6
Cable Crunch
3
15-20 reps
-
7
Barbell Abs Roll
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
80%
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
3
Lying Leg Curl
4
8-12 reps
-
4
Leg Extension
4
8-12 reps
-
5
Calf Raise (Leg Press)
3
15-20 reps
-
6
Cable Crunch
3
15-20 reps
-
7
Barbell Abs Roll
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
80%
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Decline Bench Press (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-12 reps
-
5
Jam Press
4
8-12 reps
-
6
Rolling Tricep Extension (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
80%
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Decline Bench Press (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-12 reps
-
5
Jam Press
4
8-12 reps
-
6
Rolling Tricep Extension (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
80%
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Decline Bench Press (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-12 reps
-
5
Jam Press
4
8-12 reps
-
6
Rolling Tricep Extension (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
80%
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Decline Bench Press (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-12 reps
-
5
Jam Press
4
8-12 reps
-
6
Rolling Tricep Extension (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
80%
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Decline Bench Press (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-12 reps
-
5
Jam Press
4
8-12 reps
-
6
Rolling Tricep Extension (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
80%
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Decline Bench Press (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-12 reps
-
5
Jam Press
4
8-12 reps
-
6
Rolling Tricep Extension (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
80%
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Decline Bench Press (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-12 reps
-
5
Jam Press
4
8-12 reps
-
6
Rolling Tricep Extension (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
80%
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Decline Bench Press (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-12 reps
-
5
Jam Press
4
8-12 reps
-
6
Rolling Tricep Extension (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
80%
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Decline Bench Press (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-12 reps
-
5
Jam Press
4
8-12 reps
-
6
Rolling Tricep Extension (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
80%
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Decline Bench Press (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-12 reps
-
5
Jam Press
4
8-12 reps
-
6
Rolling Tricep Extension (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
80%
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Decline Bench Press (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-12 reps
-
5
Jam Press
4
8-12 reps
-
6
Rolling Tricep Extension (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
80%
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Decline Bench Press (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-12 reps
-
5
Jam Press
4
8-12 reps
-
6
Rolling Tricep Extension (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
6
3 reps
75%
2
Seated Row (Machine)
4
8-12 reps
-
3
Single Arm Row (Cable)
4
8-12 reps
-
4
Lat Pulldown
6
8-12 reps
-
5
Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
7
Pull-Up (Bodyweight)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
6
3 reps
75%
2
Seated Row (Machine)
4
8-12 reps
-
3
Single Arm Row (Cable)
4
8-12 reps
-
4
Lat Pulldown
6
8-12 reps
-
5
Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
7
Pull-Up (Bodyweight)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
6
3 reps
75%
2
Seated Row (Machine)
4
8-12 reps
-
3
Single Arm Row (Cable)
4
8-12 reps
-
4
Lat Pulldown
6
8-12 reps
-
5
Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
7
Pull-Up (Bodyweight)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
6
3 reps
75%
2
Seated Row (Machine)
4
8-12 reps
-
3
Single Arm Row (Cable)
4
8-12 reps
-
4
Lat Pulldown
6
8-12 reps
-
5
Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
7
Pull-Up (Bodyweight)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
6
3 reps
75%
2
Seated Row (Machine)
4
8-12 reps
-
3
Single Arm Row (Cable)
4
8-12 reps
-
4
Lat Pulldown
6
8-12 reps
-
5
Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
7
Pull-Up (Bodyweight)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
6
3 reps
75%
2
Seated Row (Machine)
4
8-12 reps
-
3
Single Arm Row (Cable)
4
8-12 reps
-
4
Lat Pulldown
6
8-12 reps
-
5
Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
7
Pull-Up (Bodyweight)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
6
3 reps
75%
2
Seated Row (Machine)
4
8-12 reps
-
3
Single Arm Row (Cable)
4
8-12 reps
-
4
Lat Pulldown
6
8-12 reps
-
5
Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
7
Pull-Up (Bodyweight)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
6
3 reps
75%
2
Seated Row (Machine)
4
8-12 reps
-
3
Single Arm Row (Cable)
4
8-12 reps
-
4
Lat Pulldown
6
8-12 reps
-
5
Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
7
Pull-Up (Bodyweight)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
6
3 reps
75%
2
Seated Row (Machine)
4
8-12 reps
-
3
Single Arm Row (Cable)
4
8-12 reps
-
4
Lat Pulldown
6
8-12 reps
-
5
Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
7
Pull-Up (Bodyweight)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
6
3 reps
75%
2
Seated Row (Machine)
4
8-12 reps
-
3
Single Arm Row (Cable)
4
8-12 reps
-
4
Lat Pulldown
6
8-12 reps
-
5
Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
7
Pull-Up (Bodyweight)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
6
3 reps
75%
2
Seated Row (Machine)
4
8-12 reps
-
3
Single Arm Row (Cable)
4
8-12 reps
-
4
Lat Pulldown
6
8-12 reps
-
5
Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
7
Pull-Up (Bodyweight)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
6
3 reps
75%
2
Seated Row (Machine)
4
8-12 reps
-
3
Single Arm Row (Cable)
4
8-12 reps
-
4
Lat Pulldown
6
8-12 reps
-
5
Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
7
Pull-Up (Bodyweight)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
6
8-12 reps
-
2
Goblet Squat
6
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Leg Extension
4
8-12 reps
-
5
Leg Curl
4
8-12 reps
-
6
Calf Raise (Leg Press)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
6
8-12 reps
-
2
Goblet Squat
6
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Leg Extension
4
8-12 reps
-
5
Leg Curl
4
8-12 reps
-
6
Calf Raise (Leg Press)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
6
8-12 reps
-
2
Goblet Squat
6
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Leg Extension
4
8-12 reps
-
5
Leg Curl
4
8-12 reps
-
6
Calf Raise (Leg Press)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
6
8-12 reps
-
2
Goblet Squat
6
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Leg Extension
4
8-12 reps
-
5
Leg Curl
4
8-12 reps
-
6
Calf Raise (Leg Press)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
6
8-12 reps
-
2
Goblet Squat
6
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Leg Extension
4
8-12 reps
-
5
Leg Curl
4
8-12 reps
-
6
Calf Raise (Leg Press)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
6
8-12 reps
-
2
Goblet Squat
6
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Leg Extension
4
8-12 reps
-
5
Leg Curl
4
8-12 reps
-
6
Calf Raise (Leg Press)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
6
8-12 reps
-
2
Goblet Squat
6
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Leg Extension
4
8-12 reps
-
5
Leg Curl
4
8-12 reps
-
6
Calf Raise (Leg Press)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
6
8-12 reps
-
2
Goblet Squat
6
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Leg Extension
4
8-12 reps
-
5
Leg Curl
4
8-12 reps
-
6
Calf Raise (Leg Press)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
6
8-12 reps
-
2
Goblet Squat
6
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Leg Extension
4
8-12 reps
-
5
Leg Curl
4
8-12 reps
-
6
Calf Raise (Leg Press)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
6
8-12 reps
-
2
Goblet Squat
6
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Leg Extension
4
8-12 reps
-
5
Leg Curl
4
8-12 reps
-
6
Calf Raise (Leg Press)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
6
8-12 reps
-
2
Goblet Squat
6
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Leg Extension
4
8-12 reps
-
5
Leg Curl
4
8-12 reps
-
6
Calf Raise (Leg Press)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
6
8-12 reps
-
2
Goblet Squat
6
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Leg Extension
4
8-12 reps
-
5
Leg Curl
4
8-12 reps
-
6
Calf Raise (Leg Press)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
6-12 reps
-
2
Seated Military Press (Barbell)
4
8-12 reps
-
3
Close Grip Bench Press (Smith Machine)
4
8-12 reps
-
4
Lateral Raise (Machine)
4
8-12 reps
-
5
Chest Fly (Cable)
4
8-12 reps
-
6
Rear Delt Fly (Cable)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
8
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
6-12 reps
-
2
Seated Military Press (Barbell)
4
8-12 reps
-
3
Close Grip Bench Press (Smith Machine)
4
8-12 reps
-
4
Lateral Raise (Machine)
4
8-12 reps
-
5
Chest Fly (Cable)
4
8-12 reps
-
6
Rear Delt Fly (Cable)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
8
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
6-12 reps
-
2
Seated Military Press (Barbell)
4
8-12 reps
-
3
Close Grip Bench Press (Smith Machine)
4
8-12 reps
-
4
Lateral Raise (Machine)
4
8-12 reps
-
5
Chest Fly (Cable)
4
8-12 reps
-
6
Rear Delt Fly (Cable)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
8
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
6-12 reps
-
2
Seated Military Press (Barbell)
4
8-12 reps
-
3
Close Grip Bench Press (Smith Machine)
4
8-12 reps
-
4
Lateral Raise (Machine)
4
8-12 reps
-
5
Chest Fly (Cable)
4
8-12 reps
-
6
Rear Delt Fly (Cable)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
8
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
6-12 reps
-
2
Seated Military Press (Barbell)
4
8-12 reps
-
3
Close Grip Bench Press (Smith Machine)
4
8-12 reps
-
4
Lateral Raise (Machine)
4
8-12 reps
-
5
Chest Fly (Cable)
4
8-12 reps
-
6
Rear Delt Fly (Cable)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
8
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
6-12 reps
-
2
Seated Military Press (Barbell)
4
8-12 reps
-
3
Close Grip Bench Press (Smith Machine)
4
8-12 reps
-
4
Lateral Raise (Machine)
4
8-12 reps
-
5
Chest Fly (Cable)
4
8-12 reps
-
6
Rear Delt Fly (Cable)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
8
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
6-12 reps
-
2
Seated Military Press (Barbell)
4
8-12 reps
-
3
Close Grip Bench Press (Smith Machine)
4
8-12 reps
-
4
Lateral Raise (Machine)
4
8-12 reps
-
5
Chest Fly (Cable)
4
8-12 reps
-
6
Rear Delt Fly (Cable)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
8
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
6-12 reps
-
2
Seated Military Press (Barbell)
4
8-12 reps
-
3
Close Grip Bench Press (Smith Machine)
4
8-12 reps
-
4
Lateral Raise (Machine)
4
8-12 reps
-
5
Chest Fly (Cable)
4
8-12 reps
-
6
Rear Delt Fly (Cable)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
8
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
6-12 reps
-
2
Seated Military Press (Barbell)
4
8-12 reps
-
3
Close Grip Bench Press (Smith Machine)
4
8-12 reps
-
4
Lateral Raise (Machine)
4
8-12 reps
-
5
Chest Fly (Cable)
4
8-12 reps
-
6
Rear Delt Fly (Cable)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
8
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
6-12 reps
-
2
Seated Military Press (Barbell)
4
8-12 reps
-
3
Close Grip Bench Press (Smith Machine)
4
8-12 reps
-
4
Lateral Raise (Machine)
4
8-12 reps
-
5
Chest Fly (Cable)
4
8-12 reps
-
6
Rear Delt Fly (Cable)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
8
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
6-12 reps
-
2
Seated Military Press (Barbell)
4
8-12 reps
-
3
Close Grip Bench Press (Smith Machine)
4
8-12 reps
-
4
Lateral Raise (Machine)
4
8-12 reps
-
5
Chest Fly (Cable)
4
8-12 reps
-
6
Rear Delt Fly (Cable)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
8
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
6-12 reps
-
2
Seated Military Press (Barbell)
4
8-12 reps
-
3
Close Grip Bench Press (Smith Machine)
4
8-12 reps
-
4
Lateral Raise (Machine)
4
8-12 reps
-
5
Chest Fly (Cable)
4
8-12 reps
-
6
Rear Delt Fly (Cable)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
8
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
6
8-12 reps
-
2
Single Arm Landmine Row
4
6-12 reps
-
3
Calf Machine Shrugs
4
15-20 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl (Cable)
4
8-12 reps
-
7
Chin-Up (Bodyweight)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
6
8-12 reps
-
2
Single Arm Landmine Row
4
6-12 reps
-
3
Calf Machine Shrugs
4
15-20 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl (Cable)
4
8-12 reps
-
7
Chin-Up (Bodyweight)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
6
8-12 reps
-
2
Single Arm Landmine Row
4
6-12 reps
-
3
Calf Machine Shrugs
4
15-20 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl (Cable)
4
8-12 reps
-
7
Chin-Up (Bodyweight)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
6
8-12 reps
-
2
Single Arm Landmine Row
4
6-12 reps
-
3
Calf Machine Shrugs
4
15-20 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl (Cable)
4
8-12 reps
-
7
Chin-Up (Bodyweight)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
6
8-12 reps
-
2
Single Arm Landmine Row
4
6-12 reps
-
3
Calf Machine Shrugs
4
15-20 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl (Cable)
4
8-12 reps
-
7
Chin-Up (Bodyweight)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
6
8-12 reps
-
2
Single Arm Landmine Row
4
6-12 reps
-
3
Calf Machine Shrugs
4
15-20 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl (Cable)
4
8-12 reps
-
7
Chin-Up (Bodyweight)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
6
8-12 reps
-
2
Single Arm Landmine Row
4
6-12 reps
-
3
Calf Machine Shrugs
4
15-20 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl (Cable)
4
8-12 reps
-
7
Chin-Up (Bodyweight)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
6
8-12 reps
-
2
Single Arm Landmine Row
4
6-12 reps
-
3
Calf Machine Shrugs
4
15-20 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl (Cable)
4
8-12 reps
-
7
Chin-Up (Bodyweight)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
6
8-12 reps
-
2
Single Arm Landmine Row
4
6-12 reps
-
3
Calf Machine Shrugs
4
15-20 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl (Cable)
4
8-12 reps
-
7
Chin-Up (Bodyweight)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
6
8-12 reps
-
2
Single Arm Landmine Row
4
6-12 reps
-
3
Calf Machine Shrugs
4
15-20 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl (Cable)
4
8-12 reps
-
7
Chin-Up (Bodyweight)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
6
8-12 reps
-
2
Single Arm Landmine Row
4
6-12 reps
-
3
Calf Machine Shrugs
4
15-20 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl (Cable)
4
8-12 reps
-
7
Chin-Up (Bodyweight)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
6
8-12 reps
-
2
Single Arm Landmine Row
4
6-12 reps
-
3
Calf Machine Shrugs
4
15-20 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl (Cable)
4
8-12 reps
-
7
Chin-Up (Bodyweight)
3
6-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
2
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
2
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
2
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
2
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
2
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
2
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
2
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
2
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
2
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
2
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
2
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
2
Stretching
1
30 mins
-
Week 1
1 / 12 Weeks
Day 4
1
Leg Press (45 Degrees)
6 Sets
8-12 Reps
-
2
Goblet Squat
6 Sets
8-12 Reps
-
3
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
-
4
Leg Extension
4 Sets
8-12 Reps
-
5
Leg Curl
4 Sets
8-12 Reps
-
6
Calf Raise (Leg Press)
3 Sets
15-20 Reps
-
Day 6
1
T-Bar Row
6 Sets
8-12 Reps
-
2
Single Arm Landmine Row
4 Sets
6-12 Reps
-
3
Calf Machine Shrugs
4 Sets
15-20 Reps
-
4
Bicep Curl (Barbell)
4 Sets
8-12 Reps
-
5
Preacher Curl (Dumbbell)
4 Sets
8-12 Reps
-
6
Hammer Curl (Cable)
4 Sets
8-12 Reps
-
7
Chin-Up (Bodyweight)
3 Sets
6-12 Reps
-
Day 7
1
Cardio
1 Set
60 mins
-
2
Stretching
1 Set
30 mins
-
Day 1
1
Squat (Barbell)
8 Sets
3 Reps
80%
2
Romanian Deadlift (Dumbbell)
4 Sets
8-12 Reps
-
3
Lying Leg Curl
4 Sets
8-12 Reps
-
4
Leg Extension
4 Sets
8-12 Reps
-
5
Calf Raise (Leg Press)
3 Sets
15-20 Reps
-
6
Cable Crunch
3 Sets
15-20 Reps
-
7
Barbell Abs Roll
3 Sets
15-20 Reps
-
Day 2
1
Bench Press (Barbell)
8 Sets
3 Reps
80%
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
-
3
Decline Bench Press (Dumbbell)
4 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
-
5
Jam Press
4 Sets
8-12 Reps
-
6
Rolling Tricep Extension (Dumbbell)
4 Sets
8-12 Reps
-
Day 3
1
Rack Pull (Barbell)
6 Sets
3 Reps
75%
2
Seated Row (Machine)
4 Sets
8-12 Reps
-
3
Single Arm Row (Cable)
4 Sets
8-12 Reps
-
4
Lat Pulldown
6 Sets
8-12 Reps
-
5
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
-
6
Hammer Curl (Dumbbell)
4 Sets
8-12 Reps
-
7
Pull-Up (Bodyweight)
3 Sets
6-12 Reps
-
Day 5
1
Incline Bench Press (Barbell)
6 Sets
6-12 Reps
-
2
Seated Military Press (Barbell)
4 Sets
8-12 Reps
-
3
Close Grip Bench Press (Smith Machine)
4 Sets
8-12 Reps
-
4
Lateral Raise (Machine)
4 Sets
8-12 Reps
-
5
Chest Fly (Cable)
4 Sets
8-12 Reps
-
6
Rear Delt Fly (Cable)
4 Sets
8-12 Reps
-
7
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
-
8
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
-