Program Description
5 Day Split for building size, strength, and aesthetics.
Program Overview
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJan 06, 2024 10:07
- Last EditedSep 02, 2024 10:10
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)
5
5 reps
2
Romanian Deadlift (Barbell)
4
10 reps
3
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
4A
Single Leg Resistance Band Leg Extension
3
20 reps
4B
Glute-ham Roller
3
15 reps
5
Standing Calf Raise
4
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Romanian Deadlift (Barbell)
4
10 reps
3
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
4A
Single Leg Resistance Band Leg Extension
3
20 reps
4B
Glute-ham Roller
3
15 reps
5
Standing Calf Raise
4
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Romanian Deadlift (Barbell)
4
10 reps
3
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
4A
Single Leg Resistance Band Leg Extension
3
20 reps
4B
Glute-ham Roller
3
15 reps
5
Standing Calf Raise
4
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Romanian Deadlift (Barbell)
4
10 reps
3
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
4A
Single Leg Resistance Band Leg Extension
3
20 reps
4B
Glute-ham Roller
3
15 reps
5
Standing Calf Raise
4
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Romanian Deadlift (Barbell)
4
10 reps
3
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
4A
Single Leg Resistance Band Leg Extension
3
20 reps
4B
Glute-ham Roller
3
15 reps
5
Standing Calf Raise
4
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Romanian Deadlift (Barbell)
4
10 reps
3
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
4A
Single Leg Resistance Band Leg Extension
3
20 reps
4B
Glute-ham Roller
3
15 reps
5
Standing Calf Raise
4
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Romanian Deadlift (Barbell)
4
10 reps
3
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
4A
Single Leg Resistance Band Leg Extension
3
20 reps
4B
Glute-ham Roller
3
15 reps
5
Standing Calf Raise
4
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Romanian Deadlift (Barbell)
4
10 reps
3
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
4A
Single Leg Resistance Band Leg Extension
3
20 reps
4B
Glute-ham Roller
3
15 reps
5
Standing Calf Raise
4
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Romanian Deadlift (Barbell)
4
10 reps
3
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
4A
Single Leg Resistance Band Leg Extension
3
20 reps
4B
Glute-ham Roller
3
15 reps
5
Standing Calf Raise
4
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Romanian Deadlift (Barbell)
4
10 reps
3
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
4A
Single Leg Resistance Band Leg Extension
3
20 reps
4B
Glute-ham Roller
3
15 reps
5
Standing Calf Raise
4
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Romanian Deadlift (Barbell)
4
10 reps
3
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
4A
Single Leg Resistance Band Leg Extension
3
20 reps
4B
Glute-ham Roller
3
15 reps
5
Standing Calf Raise
4
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Romanian Deadlift (Barbell)
4
10 reps
3
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
4A
Single Leg Resistance Band Leg Extension
3
20 reps
4B
Glute-ham Roller
3
15 reps
5
Standing Calf Raise
4
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Dumbbell)
4
10 reps
3
Dip (Weighted)
4
10-15 reps
4
Resistance Band Chest Fly
3
15-20 reps
5A
Tricep Extension (Cable)
5
12 reps
5B
Lateral Raise (Dumbbell)
5
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Dumbbell)
4
10 reps
3
Dip (Weighted)
4
10-15 reps
4
Resistance Band Chest Fly
3
15-20 reps
5A
Tricep Extension (Cable)
5
12 reps
5B
Lateral Raise (Dumbbell)
5
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Dumbbell)
4
10 reps
3
Dip (Weighted)
4
10-15 reps
4
Resistance Band Chest Fly
3
15-20 reps
5A
Tricep Extension (Cable)
5
12 reps
5B
Lateral Raise (Dumbbell)
5
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Dumbbell)
4
10 reps
3
Dip (Weighted)
4
10-15 reps
4
Resistance Band Chest Fly
3
15-20 reps
5A
Tricep Extension (Cable)
5
12 reps
5B
Lateral Raise (Dumbbell)
5
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Dumbbell)
4
10 reps
3
Dip (Weighted)
4
10-15 reps
4
Resistance Band Chest Fly
3
15-20 reps
5A
Tricep Extension (Cable)
5
12 reps
5B
Lateral Raise (Dumbbell)
5
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Dumbbell)
4
10 reps
3
Dip (Weighted)
4
10-15 reps
4
Resistance Band Chest Fly
3
15-20 reps
5A
Tricep Extension (Cable)
5
12 reps
5B
Lateral Raise (Dumbbell)
5
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Dumbbell)
4
10 reps
3
Dip (Weighted)
4
10-15 reps
4
Resistance Band Chest Fly
3
15-20 reps
5A
Tricep Extension (Cable)
5
12 reps
5B
Lateral Raise (Dumbbell)
5
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Dumbbell)
4
10 reps
3
Dip (Weighted)
4
10-15 reps
4
Resistance Band Chest Fly
3
15-20 reps
5A
Tricep Extension (Cable)
5
12 reps
5B
Lateral Raise (Dumbbell)
5
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Dumbbell)
4
10 reps
3
Dip (Weighted)
4
10-15 reps
4
Resistance Band Chest Fly
3
15-20 reps
5A
Tricep Extension (Cable)
5
12 reps
5B
Lateral Raise (Dumbbell)
5
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Dumbbell)
4
10 reps
3
Dip (Weighted)
4
10-15 reps
4
Resistance Band Chest Fly
3
15-20 reps
5A
Tricep Extension (Cable)
5
12 reps
5B
Lateral Raise (Dumbbell)
5
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Dumbbell)
4
10 reps
3
Dip (Weighted)
4
10-15 reps
4
Resistance Band Chest Fly
3
15-20 reps
5A
Tricep Extension (Cable)
5
12 reps
5B
Lateral Raise (Dumbbell)
5
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Dumbbell)
4
10 reps
3
Dip (Weighted)
4
10-15 reps
4
Resistance Band Chest Fly
3
15-20 reps
5A
Tricep Extension (Cable)
5
12 reps
5B
Lateral Raise (Dumbbell)
5
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
6 reps
2
Pendlay Row
4
10 reps
3
Standing Pullover (Cable)
3
15 reps
4
Meadow Row
4
12 reps
5A
Bicep Curl (EZ Bar)
5
12 reps
5B
Rear Delt Fly (Dumbbell)
5
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
6 reps
2
Pendlay Row
4
10 reps
3
Standing Pullover (Cable)
3
15 reps
4
Meadow Row
4
12 reps
5A
Bicep Curl (EZ Bar)
5
12 reps
5B
Rear Delt Fly (Dumbbell)
5
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
6 reps
2
Pendlay Row
4
10 reps
3
Standing Pullover (Cable)
3
15 reps
4
Meadow Row
4
12 reps
5A
Bicep Curl (EZ Bar)
5
12 reps
5B
Rear Delt Fly (Dumbbell)
5
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
6 reps
2
Pendlay Row
4
10 reps
3
Standing Pullover (Cable)
3
15 reps
4
Meadow Row
4
12 reps
5A
Bicep Curl (EZ Bar)
5
12 reps
5B
Rear Delt Fly (Dumbbell)
5
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
6 reps
2
Pendlay Row
4
10 reps
3
Standing Pullover (Cable)
3
15 reps
4
Meadow Row
4
12 reps
5A
Bicep Curl (EZ Bar)
5
12 reps
5B
Rear Delt Fly (Dumbbell)
5
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
6 reps
2
Pendlay Row
4
10 reps
3
Standing Pullover (Cable)
3
15 reps
4
Meadow Row
4
12 reps
5A
Bicep Curl (EZ Bar)
5
12 reps
5B
Rear Delt Fly (Dumbbell)
5
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
6 reps
2
Pendlay Row
4
10 reps
3
Standing Pullover (Cable)
3
15 reps
4
Meadow Row
4
12 reps
5A
Bicep Curl (EZ Bar)
5
12 reps
5B
Rear Delt Fly (Dumbbell)
5
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
6 reps
2
Pendlay Row
4
10 reps
3
Standing Pullover (Cable)
3
15 reps
4
Meadow Row
4
12 reps
5A
Bicep Curl (EZ Bar)
5
12 reps
5B
Rear Delt Fly (Dumbbell)
5
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
6 reps
2
Pendlay Row
4
10 reps
3
Standing Pullover (Cable)
3
15 reps
4
Meadow Row
4
12 reps
5A
Bicep Curl (EZ Bar)
5
12 reps
5B
Rear Delt Fly (Dumbbell)
5
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
6 reps
2
Pendlay Row
4
10 reps
3
Standing Pullover (Cable)
3
15 reps
4
Meadow Row
4
12 reps
5A
Bicep Curl (EZ Bar)
5
12 reps
5B
Rear Delt Fly (Dumbbell)
5
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
6 reps
2
Pendlay Row
4
10 reps
3
Standing Pullover (Cable)
3
15 reps
4
Meadow Row
4
12 reps
5A
Bicep Curl (EZ Bar)
5
12 reps
5B
Rear Delt Fly (Dumbbell)
5
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
6 reps
2
Pendlay Row
4
10 reps
3
Standing Pullover (Cable)
3
15 reps
4
Meadow Row
4
12 reps
5A
Bicep Curl (EZ Bar)
5
12 reps
5B
Rear Delt Fly (Dumbbell)
5
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Front Squat (Barbell)
4
10 reps
3
Walking Lunge (Dumbbell)
4
10-12 reps
4A
Single Leg Resistance Band Leg Extension
3
20 reps
4B
Glute-ham Roller
3
15 reps
5
Standing Calf Raise
4
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Front Squat (Barbell)
4
10 reps
3
Walking Lunge (Dumbbell)
4
10-12 reps
4A
Single Leg Resistance Band Leg Extension
3
20 reps
4B
Glute-ham Roller
3
15 reps
5
Standing Calf Raise
4
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Front Squat (Barbell)
4
10 reps
3
Walking Lunge (Dumbbell)
4
10-12 reps
4A
Single Leg Resistance Band Leg Extension
3
20 reps
4B
Glute-ham Roller
3
15 reps
5
Standing Calf Raise
4
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Front Squat (Barbell)
4
10 reps
3
Walking Lunge (Dumbbell)
4
10-12 reps
4A
Single Leg Resistance Band Leg Extension
3
20 reps
4B
Glute-ham Roller
3
15 reps
5
Standing Calf Raise
4
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Front Squat (Barbell)
4
10 reps
3
Walking Lunge (Dumbbell)
4
10-12 reps
4A
Single Leg Resistance Band Leg Extension
3
20 reps
4B
Glute-ham Roller
3
15 reps
5
Standing Calf Raise
4
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Front Squat (Barbell)
4
10 reps
3
Walking Lunge (Dumbbell)
4
10-12 reps
4A
Single Leg Resistance Band Leg Extension
3
20 reps
4B
Glute-ham Roller
3
15 reps
5
Standing Calf Raise
4
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Front Squat (Barbell)
4
10 reps
3
Walking Lunge (Dumbbell)
4
10-12 reps
4A
Single Leg Resistance Band Leg Extension
3
20 reps
4B
Glute-ham Roller
3
15 reps
5
Standing Calf Raise
4
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Front Squat (Barbell)
4
10 reps
3
Walking Lunge (Dumbbell)
4
10-12 reps
4A
Single Leg Resistance Band Leg Extension
3
20 reps
4B
Glute-ham Roller
3
15 reps
5
Standing Calf Raise
4
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Front Squat (Barbell)
4
10 reps
3
Walking Lunge (Dumbbell)
4
10-12 reps
4A
Single Leg Resistance Band Leg Extension
3
20 reps
4B
Glute-ham Roller
3
15 reps
5
Standing Calf Raise
4
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Front Squat (Barbell)
4
10 reps
3
Walking Lunge (Dumbbell)
4
10-12 reps
4A
Single Leg Resistance Band Leg Extension
3
20 reps
4B
Glute-ham Roller
3
15 reps
5
Standing Calf Raise
4
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Front Squat (Barbell)
4
10 reps
3
Walking Lunge (Dumbbell)
4
10-12 reps
4A
Single Leg Resistance Band Leg Extension
3
20 reps
4B
Glute-ham Roller
3
15 reps
5
Standing Calf Raise
4
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Front Squat (Barbell)
4
10 reps
3
Walking Lunge (Dumbbell)
4
10-12 reps
4A
Single Leg Resistance Band Leg Extension
3
20 reps
4B
Glute-ham Roller
3
15 reps
5
Standing Calf Raise
4
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
2
Lat Pulldown
4
12 reps
3A
Bench Press (Dumbbell)
4
10 reps
3B
Single Arm Row (Dumbbell)
4
12 reps
4A
Floor Press (Barbell)
4
12 reps
4B
Inverted Row
4
15 reps
5A
Lying Tricep Extension (Barbell)
3
12 reps
5B
Incline Curl (Dumbbell)
3
12 reps
5C
Resistance Band Lateral Raise
3
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
2
Lat Pulldown
4
12 reps
3A
Bench Press (Dumbbell)
4
10 reps
3B
Single Arm Row (Dumbbell)
4
12 reps
4A
Floor Press (Barbell)
4
12 reps
4B
Inverted Row
4
15 reps
5A
Lying Tricep Extension (Barbell)
3
12 reps
5B
Incline Curl (Dumbbell)
3
12 reps
5C
Resistance Band Lateral Raise
3
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
2
Lat Pulldown
4
12 reps
3A
Bench Press (Dumbbell)
4
10 reps
3B
Single Arm Row (Dumbbell)
4
12 reps
4A
Floor Press (Barbell)
4
12 reps
4B
Inverted Row
4
15 reps
5A
Lying Tricep Extension (Barbell)
3
12 reps
5B
Incline Curl (Dumbbell)
3
12 reps
5C
Resistance Band Lateral Raise
3
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
2
Lat Pulldown
4
12 reps
3A
Bench Press (Dumbbell)
4
10 reps
3B
Single Arm Row (Dumbbell)
4
12 reps
4A
Floor Press (Barbell)
4
12 reps
4B
Inverted Row
4
15 reps
5A
Lying Tricep Extension (Barbell)
3
12 reps
5B
Incline Curl (Dumbbell)
3
12 reps
5C
Resistance Band Lateral Raise
3
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
2
Lat Pulldown
4
12 reps
3A
Bench Press (Dumbbell)
4
10 reps
3B
Single Arm Row (Dumbbell)
4
12 reps
4A
Floor Press (Barbell)
4
12 reps
4B
Inverted Row
4
15 reps
5A
Lying Tricep Extension (Barbell)
3
12 reps
5B
Incline Curl (Dumbbell)
3
12 reps
5C
Resistance Band Lateral Raise
3
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
2
Lat Pulldown
4
12 reps
3A
Bench Press (Dumbbell)
4
10 reps
3B
Single Arm Row (Dumbbell)
4
12 reps
4A
Floor Press (Barbell)
4
12 reps
4B
Inverted Row
4
15 reps
5A
Lying Tricep Extension (Barbell)
3
12 reps
5B
Incline Curl (Dumbbell)
3
12 reps
5C
Resistance Band Lateral Raise
3
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
2
Lat Pulldown
4
12 reps
3A
Bench Press (Dumbbell)
4
10 reps
3B
Single Arm Row (Dumbbell)
4
12 reps
4A
Floor Press (Barbell)
4
12 reps
4B
Inverted Row
4
15 reps
5A
Lying Tricep Extension (Barbell)
3
12 reps
5B
Incline Curl (Dumbbell)
3
12 reps
5C
Resistance Band Lateral Raise
3
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
2
Lat Pulldown
4
12 reps
3A
Bench Press (Dumbbell)
4
10 reps
3B
Single Arm Row (Dumbbell)
4
12 reps
4A
Floor Press (Barbell)
4
12 reps
4B
Inverted Row
4
15 reps
5A
Lying Tricep Extension (Barbell)
3
12 reps
5B
Incline Curl (Dumbbell)
3
12 reps
5C
Resistance Band Lateral Raise
3
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
2
Lat Pulldown
4
12 reps
3A
Bench Press (Dumbbell)
4
10 reps
3B
Single Arm Row (Dumbbell)
4
12 reps
4A
Floor Press (Barbell)
4
12 reps
4B
Inverted Row
4
15 reps
5A
Lying Tricep Extension (Barbell)
3
12 reps
5B
Incline Curl (Dumbbell)
3
12 reps
5C
Resistance Band Lateral Raise
3
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
2
Lat Pulldown
4
12 reps
3A
Bench Press (Dumbbell)
4
10 reps
3B
Single Arm Row (Dumbbell)
4
12 reps
4A
Floor Press (Barbell)
4
12 reps
4B
Inverted Row
4
15 reps
5A
Lying Tricep Extension (Barbell)
3
12 reps
5B
Incline Curl (Dumbbell)
3
12 reps
5C
Resistance Band Lateral Raise
3
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
2
Lat Pulldown
4
12 reps
3A
Bench Press (Dumbbell)
4
10 reps
3B
Single Arm Row (Dumbbell)
4
12 reps
4A
Floor Press (Barbell)
4
12 reps
4B
Inverted Row
4
15 reps
5A
Lying Tricep Extension (Barbell)
3
12 reps
5B
Incline Curl (Dumbbell)
3
12 reps
5C
Resistance Band Lateral Raise
3
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
2
Lat Pulldown
4
12 reps
3A
Bench Press (Dumbbell)
4
10 reps
3B
Single Arm Row (Dumbbell)
4
12 reps
4A
Floor Press (Barbell)
4
12 reps
4B
Inverted Row
4
15 reps
5A
Lying Tricep Extension (Barbell)
3
12 reps
5B
Incline Curl (Dumbbell)
3
12 reps
5C
Resistance Band Lateral Raise
3
20 reps
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)4 Sets
10 Reps
3
Dip (Weighted)4 Sets
10-15 Reps
4
Resistance Band Chest Fly3 Sets
15-20 Reps
5A
Tricep Extension (Cable)5 Sets
12 Reps
5B
Lateral Raise (Dumbbell)5 Sets
20 Reps
Day 3
1
Chin-Up (Weighted)5 Sets
6 Reps
2
Pendlay Row4 Sets
10 Reps
3
Standing Pullover (Cable)3 Sets
15 Reps
4
Meadow Row4 Sets
12 Reps
5A
Bicep Curl (EZ Bar)5 Sets
12 Reps
5B
Rear Delt Fly (Dumbbell)5 Sets
20 Reps
Day 4
1
Deadlift (Barbell)5 Sets
5 Reps
2
Front Squat (Barbell)4 Sets
10 Reps
3
Walking Lunge (Dumbbell)4 Sets
10-12 Reps
4A
Single Leg Resistance Band Leg Extension3 Sets
20 Reps
4B
Glute-ham Roller3 Sets
15 Reps
5
Standing Calf Raise4 Sets
15-20 Reps
Day 5
1
Overhead Press (Barbell)5 Sets
5 Reps
2
Lat Pulldown4 Sets
12 Reps
3A
Bench Press (Dumbbell)4 Sets
10 Reps
3B
Single Arm Row (Dumbbell)4 Sets
12 Reps
4A
Floor Press (Barbell)4 Sets
12 Reps
4B
Inverted Row4 Sets
15 Reps
5A
Lying Tricep Extension (Barbell)3 Sets
12 Reps
5B
Incline Curl (Dumbbell)3 Sets
12 Reps
5C
Resistance Band Lateral Raise3 Sets
20 Reps
Day 1
1
Squat (Barbell)5 Sets
5 Reps
2
Romanian Deadlift (Barbell)4 Sets
10 Reps
3
Bulgarian Split Squat (Dumbbell)4 Sets
10-12 Reps
4A
Single Leg Resistance Band Leg Extension3 Sets
20 Reps
4B
Glute-ham Roller3 Sets
15 Reps
5
Standing Calf Raise4 Sets
15-20 Reps