3.0
(4 ratings)
Program Description
High volume bodybuilding plan focused on building strength and size.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Powerbuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedDec 29, 2023 09:55
- Last EditedSep 07, 2024 02:53
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 (Barbell)
5
5 reps
2
Incline Bench Press (Dumbbell)
4
8-12 reps
3
Dip (Weighted)
4
10-15 reps
4A
Pec Fly (Dumbbell)
3
12 reps
4B
Pullover (Dumbbell)
3
15 reps
5
Lying Tricep Extension (Barbell)
4
12 reps
6
Tricep Extension (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Dumbbell)
4
8-12 reps
3
Dip (Weighted)
4
10-15 reps
4A
Pec Fly (Dumbbell)
3
12 reps
4B
Pullover (Dumbbell)
3
15 reps
5
Lying Tricep Extension (Barbell)
4
12 reps
6
Tricep Extension (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Dumbbell)
4
8-12 reps
3
Dip (Weighted)
4
10-15 reps
4A
Pec Fly (Dumbbell)
3
12 reps
4B
Pullover (Dumbbell)
3
15 reps
5
Lying Tricep Extension (Barbell)
4
12 reps
6
Tricep Extension (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Dumbbell)
4
8-12 reps
3
Dip (Weighted)
4
10-15 reps
4A
Pec Fly (Dumbbell)
3
12 reps
4B
Pullover (Dumbbell)
3
15 reps
5
Lying Tricep Extension (Barbell)
4
12 reps
6
Tricep Extension (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Dumbbell)
4
8-12 reps
3
Dip (Weighted)
4
10-15 reps
4A
Pec Fly (Dumbbell)
3
12 reps
4B
Pullover (Dumbbell)
3
15 reps
5
Lying Tricep Extension (Barbell)
4
12 reps
6
Tricep Extension (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Dumbbell)
4
8-12 reps
3
Dip (Weighted)
4
10-15 reps
4A
Pec Fly (Dumbbell)
3
12 reps
4B
Pullover (Dumbbell)
3
15 reps
5
Lying Tricep Extension (Barbell)
4
12 reps
6
Tricep Extension (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Dumbbell)
4
8-12 reps
3
Dip (Weighted)
4
10-15 reps
4A
Pec Fly (Dumbbell)
3
12 reps
4B
Pullover (Dumbbell)
3
15 reps
5
Lying Tricep Extension (Barbell)
4
12 reps
6
Tricep Extension (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Dumbbell)
4
8-12 reps
3
Dip (Weighted)
4
10-15 reps
4A
Pec Fly (Dumbbell)
3
12 reps
4B
Pullover (Dumbbell)
3
15 reps
5
Lying Tricep Extension (Barbell)
4
12 reps
6
Tricep Extension (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Dumbbell)
4
8-12 reps
3
Dip (Weighted)
4
10-15 reps
4A
Pec Fly (Dumbbell)
3
12 reps
4B
Pullover (Dumbbell)
3
15 reps
5
Lying Tricep Extension (Barbell)
4
12 reps
6
Tricep Extension (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Dumbbell)
4
8-12 reps
3
Dip (Weighted)
4
10-15 reps
4A
Pec Fly (Dumbbell)
3
12 reps
4B
Pullover (Dumbbell)
3
15 reps
5
Lying Tricep Extension (Barbell)
4
12 reps
6
Tricep Extension (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Dumbbell)
4
8-12 reps
3
Dip (Weighted)
4
10-15 reps
4A
Pec Fly (Dumbbell)
3
12 reps
4B
Pullover (Dumbbell)
3
15 reps
5
Lying Tricep Extension (Barbell)
4
12 reps
6
Tricep Extension (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Dumbbell)
4
8-12 reps
3
Dip (Weighted)
4
10-15 reps
4A
Pec Fly (Dumbbell)
3
12 reps
4B
Pullover (Dumbbell)
3
15 reps
5
Lying Tricep Extension (Barbell)
4
12 reps
6
Tricep Extension (Cable)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
8 reps
2
Single Arm Row (Dumbbell)
4
8-12 reps
3
Lat Pulldown
4
10-12 reps
4A
Chest Supported Row (Dumbbell)
3
12 reps
4B
Standing Pullover (Cable)
3
15 reps
5
Bicep Curl (EZ Bar)
4
12 reps
6
Hammer Curl
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
8 reps
2
Single Arm Row (Dumbbell)
4
8-12 reps
3
Lat Pulldown
4
10-12 reps
4A
Chest Supported Row (Dumbbell)
3
12 reps
4B
Standing Pullover (Cable)
3
15 reps
5
Bicep Curl (EZ Bar)
4
12 reps
6
Hammer Curl
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
8 reps
2
Single Arm Row (Dumbbell)
4
8-12 reps
3
Lat Pulldown
4
10-12 reps
4A
Chest Supported Row (Dumbbell)
3
12 reps
4B
Standing Pullover (Cable)
3
15 reps
5
Bicep Curl (EZ Bar)
4
12 reps
6
Hammer Curl
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
8 reps
2
Single Arm Row (Dumbbell)
4
8-12 reps
3
Lat Pulldown
4
10-12 reps
4A
Chest Supported Row (Dumbbell)
3
12 reps
4B
Standing Pullover (Cable)
3
15 reps
5
Bicep Curl (EZ Bar)
4
12 reps
6
Hammer Curl
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
8 reps
2
Single Arm Row (Dumbbell)
4
8-12 reps
3
Lat Pulldown
4
10-12 reps
4A
Chest Supported Row (Dumbbell)
3
12 reps
4B
Standing Pullover (Cable)
3
15 reps
5
Bicep Curl (EZ Bar)
4
12 reps
6
Hammer Curl
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
8 reps
2
Single Arm Row (Dumbbell)
4
8-12 reps
3
Lat Pulldown
4
10-12 reps
4A
Chest Supported Row (Dumbbell)
3
12 reps
4B
Standing Pullover (Cable)
3
15 reps
5
Bicep Curl (EZ Bar)
4
12 reps
6
Hammer Curl
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
8 reps
2
Single Arm Row (Dumbbell)
4
8-12 reps
3
Lat Pulldown
4
10-12 reps
4A
Chest Supported Row (Dumbbell)
3
12 reps
4B
Standing Pullover (Cable)
3
15 reps
5
Bicep Curl (EZ Bar)
4
12 reps
6
Hammer Curl
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
8 reps
2
Single Arm Row (Dumbbell)
4
8-12 reps
3
Lat Pulldown
4
10-12 reps
4A
Chest Supported Row (Dumbbell)
3
12 reps
4B
Standing Pullover (Cable)
3
15 reps
5
Bicep Curl (EZ Bar)
4
12 reps
6
Hammer Curl
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
8 reps
2
Single Arm Row (Dumbbell)
4
8-12 reps
3
Lat Pulldown
4
10-12 reps
4A
Chest Supported Row (Dumbbell)
3
12 reps
4B
Standing Pullover (Cable)
3
15 reps
5
Bicep Curl (EZ Bar)
4
12 reps
6
Hammer Curl
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
8 reps
2
Single Arm Row (Dumbbell)
4
8-12 reps
3
Lat Pulldown
4
10-12 reps
4A
Chest Supported Row (Dumbbell)
3
12 reps
4B
Standing Pullover (Cable)
3
15 reps
5
Bicep Curl (EZ Bar)
4
12 reps
6
Hammer Curl
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
8 reps
2
Single Arm Row (Dumbbell)
4
8-12 reps
3
Lat Pulldown
4
10-12 reps
4A
Chest Supported Row (Dumbbell)
3
12 reps
4B
Standing Pullover (Cable)
3
15 reps
5
Bicep Curl (EZ Bar)
4
12 reps
6
Hammer Curl
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
8 reps
2
Single Arm Row (Dumbbell)
4
8-12 reps
3
Lat Pulldown
4
10-12 reps
4A
Chest Supported Row (Dumbbell)
3
12 reps
4B
Standing Pullover (Cable)
3
15 reps
5
Bicep Curl (EZ Bar)
4
12 reps
6
Hammer Curl
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
3
Romanian Deadlift (Barbell)
4
10 reps
4A
Standing Calf Raise
3
15 reps
4B
Seated Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
3
Romanian Deadlift (Barbell)
4
10 reps
4A
Standing Calf Raise
3
15 reps
4B
Seated Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
3
Romanian Deadlift (Barbell)
4
10 reps
4A
Standing Calf Raise
3
15 reps
4B
Seated Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
3
Romanian Deadlift (Barbell)
4
10 reps
4A
Standing Calf Raise
3
15 reps
4B
Seated Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
3
Romanian Deadlift (Barbell)
4
10 reps
4A
Standing Calf Raise
3
15 reps
4B
Seated Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
3
Romanian Deadlift (Barbell)
4
10 reps
4A
Standing Calf Raise
3
15 reps
4B
Seated Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
3
Romanian Deadlift (Barbell)
4
10 reps
4A
Standing Calf Raise
3
15 reps
4B
Seated Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
3
Romanian Deadlift (Barbell)
4
10 reps
4A
Standing Calf Raise
3
15 reps
4B
Seated Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
3
Romanian Deadlift (Barbell)
4
10 reps
4A
Standing Calf Raise
3
15 reps
4B
Seated Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
3
Romanian Deadlift (Barbell)
4
10 reps
4A
Standing Calf Raise
3
15 reps
4B
Seated Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
3
Romanian Deadlift (Barbell)
4
10 reps
4A
Standing Calf Raise
3
15 reps
4B
Seated Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
3
Romanian Deadlift (Barbell)
4
10 reps
4A
Standing Calf Raise
3
15 reps
4B
Seated Calf Raise
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
3
Upright Row (Barbell)
4
12 reps
4A
Rear Delt Fly (Dumbbell)
3
15 reps
4B
Lateral Raise (Dumbbell)
3
15 reps
5A
Incline Tricep Extension (Dumbbell)
3
12 reps
5B
Incline Curl (Dumbbell)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
3
Upright Row (Barbell)
4
12 reps
4A
Rear Delt Fly (Dumbbell)
3
15 reps
4B
Lateral Raise (Dumbbell)
3
15 reps
5A
Incline Tricep Extension (Dumbbell)
3
12 reps
5B
Incline Curl (Dumbbell)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
3
Upright Row (Barbell)
4
12 reps
4A
Rear Delt Fly (Dumbbell)
3
15 reps
4B
Lateral Raise (Dumbbell)
3
15 reps
5A
Incline Tricep Extension (Dumbbell)
3
12 reps
5B
Incline Curl (Dumbbell)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
3
Upright Row (Barbell)
4
12 reps
4A
Rear Delt Fly (Dumbbell)
3
15 reps
4B
Lateral Raise (Dumbbell)
3
15 reps
5A
Incline Tricep Extension (Dumbbell)
3
12 reps
5B
Incline Curl (Dumbbell)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
3
Upright Row (Barbell)
4
12 reps
4A
Rear Delt Fly (Dumbbell)
3
15 reps
4B
Lateral Raise (Dumbbell)
3
15 reps
5A
Incline Tricep Extension (Dumbbell)
3
12 reps
5B
Incline Curl (Dumbbell)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
3
Upright Row (Barbell)
4
12 reps
4A
Rear Delt Fly (Dumbbell)
3
15 reps
4B
Lateral Raise (Dumbbell)
3
15 reps
5A
Incline Tricep Extension (Dumbbell)
3
12 reps
5B
Incline Curl (Dumbbell)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
3
Upright Row (Barbell)
4
12 reps
4A
Rear Delt Fly (Dumbbell)
3
15 reps
4B
Lateral Raise (Dumbbell)
3
15 reps
5A
Incline Tricep Extension (Dumbbell)
3
12 reps
5B
Incline Curl (Dumbbell)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
3
Upright Row (Barbell)
4
12 reps
4A
Rear Delt Fly (Dumbbell)
3
15 reps
4B
Lateral Raise (Dumbbell)
3
15 reps
5A
Incline Tricep Extension (Dumbbell)
3
12 reps
5B
Incline Curl (Dumbbell)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
3
Upright Row (Barbell)
4
12 reps
4A
Rear Delt Fly (Dumbbell)
3
15 reps
4B
Lateral Raise (Dumbbell)
3
15 reps
5A
Incline Tricep Extension (Dumbbell)
3
12 reps
5B
Incline Curl (Dumbbell)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
3
Upright Row (Barbell)
4
12 reps
4A
Rear Delt Fly (Dumbbell)
3
15 reps
4B
Lateral Raise (Dumbbell)
3
15 reps
5A
Incline Tricep Extension (Dumbbell)
3
12 reps
5B
Incline Curl (Dumbbell)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
3
Upright Row (Barbell)
4
12 reps
4A
Rear Delt Fly (Dumbbell)
3
15 reps
4B
Lateral Raise (Dumbbell)
3
15 reps
5A
Incline Tricep Extension (Dumbbell)
3
12 reps
5B
Incline Curl (Dumbbell)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
3
Upright Row (Barbell)
4
12 reps
4A
Rear Delt Fly (Dumbbell)
3
15 reps
4B
Lateral Raise (Dumbbell)
3
15 reps
5A
Incline Tricep Extension (Dumbbell)
3
12 reps
5B
Incline Curl (Dumbbell)
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Walking Lunge (Dumbbell)
4
10-12 reps
3
Hip Thrust (Barbell)
4
12-15 reps
4A
Seated Calf Raise
3
15 reps
4B
Standing Calf Raise
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Walking Lunge (Dumbbell)
4
10-12 reps
3
Hip Thrust (Barbell)
4
12-15 reps
4A
Seated Calf Raise
3
15 reps
4B
Standing Calf Raise
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Walking Lunge (Dumbbell)
4
10-12 reps
3
Hip Thrust (Barbell)
4
12-15 reps
4A
Seated Calf Raise
3
15 reps
4B
Standing Calf Raise
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Walking Lunge (Dumbbell)
4
10-12 reps
3
Hip Thrust (Barbell)
4
12-15 reps
4A
Seated Calf Raise
3
15 reps
4B
Standing Calf Raise
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Walking Lunge (Dumbbell)
4
10-12 reps
3
Hip Thrust (Barbell)
4
12-15 reps
4A
Seated Calf Raise
3
15 reps
4B
Standing Calf Raise
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Walking Lunge (Dumbbell)
4
10-12 reps
3
Hip Thrust (Barbell)
4
12-15 reps
4A
Seated Calf Raise
3
15 reps
4B
Standing Calf Raise
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Walking Lunge (Dumbbell)
4
10-12 reps
3
Hip Thrust (Barbell)
4
12-15 reps
4A
Seated Calf Raise
3
15 reps
4B
Standing Calf Raise
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Walking Lunge (Dumbbell)
4
10-12 reps
3
Hip Thrust (Barbell)
4
12-15 reps
4A
Seated Calf Raise
3
15 reps
4B
Standing Calf Raise
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Walking Lunge (Dumbbell)
4
10-12 reps
3
Hip Thrust (Barbell)
4
12-15 reps
4A
Seated Calf Raise
3
15 reps
4B
Standing Calf Raise
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Walking Lunge (Dumbbell)
4
10-12 reps
3
Hip Thrust (Barbell)
4
12-15 reps
4A
Seated Calf Raise
3
15 reps
4B
Standing Calf Raise
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Walking Lunge (Dumbbell)
4
10-12 reps
3
Hip Thrust (Barbell)
4
12-15 reps
4A
Seated Calf Raise
3
15 reps
4B
Standing Calf Raise
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Walking Lunge (Dumbbell)
4
10-12 reps
3
Hip Thrust (Barbell)
4
12-15 reps
4A
Seated Calf Raise
3
15 reps
4B
Standing Calf Raise
3
15 reps
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)4 Sets
8-12 Reps
3
Dip (Weighted)4 Sets
10-15 Reps
4A
Pec Fly (Dumbbell)3 Sets
12 Reps
4B
Pullover (Dumbbell)3 Sets
15 Reps
5
Lying Tricep Extension (Barbell)4 Sets
12 Reps
6
Tricep Extension (Cable)3 Sets
15 Reps
Day 2
1
Pendlay Row5 Sets
8 Reps
2
Single Arm Row (Dumbbell)4 Sets
8-12 Reps
3
Lat Pulldown4 Sets
10-12 Reps
4A
Chest Supported Row (Dumbbell)3 Sets
12 Reps
4B
Standing Pullover (Cable)3 Sets
15 Reps
5
Bicep Curl (EZ Bar)4 Sets
12 Reps
6
Hammer Curl3 Sets
15 Reps
Day 3
1
Squat (Barbell)5 Sets
5 Reps
2
Bulgarian Split Squat (Dumbbell)4 Sets
10-12 Reps
3
Romanian Deadlift (Barbell)4 Sets
10 Reps
4A
Standing Calf Raise3 Sets
15 Reps
4B
Seated Calf Raise3 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)5 Sets
5 Reps
2
Seated Shoulder Press (Dumbbell)4 Sets
8-12 Reps
3
Upright Row (Barbell)4 Sets
12 Reps
4A
Rear Delt Fly (Dumbbell)3 Sets
15 Reps
4B
Lateral Raise (Dumbbell)3 Sets
15 Reps
5A
Incline Tricep Extension (Dumbbell)3 Sets
12 Reps
5B
Incline Curl (Dumbbell)3 Sets
12 Reps
Day 5
1
Deadlift (Barbell)5 Sets
5 Reps
2
Walking Lunge (Dumbbell)4 Sets
10-12 Reps
3
Hip Thrust (Barbell)4 Sets
12-15 Reps
4A
Seated Calf Raise3 Sets
15 Reps
4B
Standing Calf Raise3 Sets
15 Reps
WHAT PEOPLE ARE SAYING(4 ratings)
Only ratings with written feedback are displayed here.
3.00Β /Β 5
Liam R.Man
2 months ago
3 years of prior experience
As expected strength gains
As expected muscle gains
No modifications
Way too much volume you idiot π€¦πΌββοΈ
SeungHunAge 28, Man
5 months ago
7 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
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