Program Description
A 5-day muscle building split that combines the Upper-Lower and Push/Pull/Legs routines.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJan 07, 2024 01:57
- Last EditedSep 06, 2024 12:05
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
6-8 reps
1B
Pull-Up (Weighted)
4
6-8 reps
2A
Incline Bench Press (Dumbbell)
4
12 reps
2B
Chest Supported Row (Dumbbell)
4
12 reps
3
Arnold Press
3
12-15 reps
4A
Lying Tricep Extension (Barbell)
3
12 reps
4B
Bicep Curl (EZ Bar)
3
12 reps
4C
Resistance Band Lateral Raise
3
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
1B
Pull-Up (Weighted)
4
6-8 reps
2A
Incline Bench Press (Dumbbell)
4
12 reps
2B
Chest Supported Row (Dumbbell)
4
12 reps
3
Arnold Press
3
12-15 reps
4A
Lying Tricep Extension (Barbell)
3
12 reps
4B
Bicep Curl (EZ Bar)
3
12 reps
4C
Resistance Band Lateral Raise
3
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
1B
Pull-Up (Weighted)
4
6-8 reps
2A
Incline Bench Press (Dumbbell)
4
12 reps
2B
Chest Supported Row (Dumbbell)
4
12 reps
3
Arnold Press
3
12-15 reps
4A
Lying Tricep Extension (Barbell)
3
12 reps
4B
Bicep Curl (EZ Bar)
3
12 reps
4C
Resistance Band Lateral Raise
3
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
1B
Pull-Up (Weighted)
4
6-8 reps
2A
Incline Bench Press (Dumbbell)
4
12 reps
2B
Chest Supported Row (Dumbbell)
4
12 reps
3
Arnold Press
3
12-15 reps
4A
Lying Tricep Extension (Barbell)
3
12 reps
4B
Bicep Curl (EZ Bar)
3
12 reps
4C
Resistance Band Lateral Raise
3
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
1B
Pull-Up (Weighted)
4
6-8 reps
2A
Incline Bench Press (Dumbbell)
4
12 reps
2B
Chest Supported Row (Dumbbell)
4
12 reps
3
Arnold Press
3
12-15 reps
4A
Lying Tricep Extension (Barbell)
3
12 reps
4B
Bicep Curl (EZ Bar)
3
12 reps
4C
Resistance Band Lateral Raise
3
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
1B
Pull-Up (Weighted)
4
6-8 reps
2A
Incline Bench Press (Dumbbell)
4
12 reps
2B
Chest Supported Row (Dumbbell)
4
12 reps
3
Arnold Press
3
12-15 reps
4A
Lying Tricep Extension (Barbell)
3
12 reps
4B
Bicep Curl (EZ Bar)
3
12 reps
4C
Resistance Band Lateral Raise
3
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
1B
Pull-Up (Weighted)
4
6-8 reps
2A
Incline Bench Press (Dumbbell)
4
12 reps
2B
Chest Supported Row (Dumbbell)
4
12 reps
3
Arnold Press
3
12-15 reps
4A
Lying Tricep Extension (Barbell)
3
12 reps
4B
Bicep Curl (EZ Bar)
3
12 reps
4C
Resistance Band Lateral Raise
3
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
1B
Pull-Up (Weighted)
4
6-8 reps
2A
Incline Bench Press (Dumbbell)
4
12 reps
2B
Chest Supported Row (Dumbbell)
4
12 reps
3
Arnold Press
3
12-15 reps
4A
Lying Tricep Extension (Barbell)
3
12 reps
4B
Bicep Curl (EZ Bar)
3
12 reps
4C
Resistance Band Lateral Raise
3
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
1B
Pull-Up (Weighted)
4
6-8 reps
2A
Incline Bench Press (Dumbbell)
4
12 reps
2B
Chest Supported Row (Dumbbell)
4
12 reps
3
Arnold Press
3
12-15 reps
4A
Lying Tricep Extension (Barbell)
3
12 reps
4B
Bicep Curl (EZ Bar)
3
12 reps
4C
Resistance Band Lateral Raise
3
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
1B
Pull-Up (Weighted)
4
6-8 reps
2A
Incline Bench Press (Dumbbell)
4
12 reps
2B
Chest Supported Row (Dumbbell)
4
12 reps
3
Arnold Press
3
12-15 reps
4A
Lying Tricep Extension (Barbell)
3
12 reps
4B
Bicep Curl (EZ Bar)
3
12 reps
4C
Resistance Band Lateral Raise
3
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
1B
Pull-Up (Weighted)
4
6-8 reps
2A
Incline Bench Press (Dumbbell)
4
12 reps
2B
Chest Supported Row (Dumbbell)
4
12 reps
3
Arnold Press
3
12-15 reps
4A
Lying Tricep Extension (Barbell)
3
12 reps
4B
Bicep Curl (EZ Bar)
3
12 reps
4C
Resistance Band Lateral Raise
3
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
1B
Pull-Up (Weighted)
4
6-8 reps
2A
Incline Bench Press (Dumbbell)
4
12 reps
2B
Chest Supported Row (Dumbbell)
4
12 reps
3
Arnold Press
3
12-15 reps
4A
Lying Tricep Extension (Barbell)
3
12 reps
4B
Bicep Curl (EZ Bar)
3
12 reps
4C
Resistance Band Lateral Raise
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
6-8 reps
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
3
Romanian Deadlift (Barbell)
3
12 reps
4A
Squat (Dumbbell)
3
5 reps
4B
Stiff Leg Deadlift (Dumbbell)
3
10 reps
4C
Goblet Squat
3
15 reps
4D
Reverse Lunge (Dumbbell)
3
20 reps
5
Standing Calf Raise
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
6-8 reps
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
3
Romanian Deadlift (Barbell)
3
12 reps
4A
Squat (Dumbbell)
3
5 reps
4B
Stiff Leg Deadlift (Dumbbell)
3
10 reps
4C
Goblet Squat
3
15 reps
4D
Reverse Lunge (Dumbbell)
3
20 reps
5
Standing Calf Raise
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
6-8 reps
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
3
Romanian Deadlift (Barbell)
3
12 reps
4A
Squat (Dumbbell)
3
5 reps
4B
Stiff Leg Deadlift (Dumbbell)
3
10 reps
4C
Goblet Squat
3
15 reps
4D
Reverse Lunge (Dumbbell)
3
20 reps
5
Standing Calf Raise
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
6-8 reps
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
3
Romanian Deadlift (Barbell)
3
12 reps
4A
Squat (Dumbbell)
3
5 reps
4B
Stiff Leg Deadlift (Dumbbell)
3
10 reps
4C
Goblet Squat
3
15 reps
4D
Reverse Lunge (Dumbbell)
3
20 reps
5
Standing Calf Raise
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
6-8 reps
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
3
Romanian Deadlift (Barbell)
3
12 reps
4A
Squat (Dumbbell)
3
5 reps
4B
Stiff Leg Deadlift (Dumbbell)
3
10 reps
4C
Goblet Squat
3
15 reps
4D
Reverse Lunge (Dumbbell)
3
20 reps
5
Standing Calf Raise
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
6-8 reps
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
3
Romanian Deadlift (Barbell)
3
12 reps
4A
Squat (Dumbbell)
3
5 reps
4B
Stiff Leg Deadlift (Dumbbell)
3
10 reps
4C
Goblet Squat
3
15 reps
4D
Reverse Lunge (Dumbbell)
3
20 reps
5
Standing Calf Raise
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
6-8 reps
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
3
Romanian Deadlift (Barbell)
3
12 reps
4A
Squat (Dumbbell)
3
5 reps
4B
Stiff Leg Deadlift (Dumbbell)
3
10 reps
4C
Goblet Squat
3
15 reps
4D
Reverse Lunge (Dumbbell)
3
20 reps
5
Standing Calf Raise
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
6-8 reps
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
3
Romanian Deadlift (Barbell)
3
12 reps
4A
Squat (Dumbbell)
3
5 reps
4B
Stiff Leg Deadlift (Dumbbell)
3
10 reps
4C
Goblet Squat
3
15 reps
4D
Reverse Lunge (Dumbbell)
3
20 reps
5
Standing Calf Raise
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
6-8 reps
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
3
Romanian Deadlift (Barbell)
3
12 reps
4A
Squat (Dumbbell)
3
5 reps
4B
Stiff Leg Deadlift (Dumbbell)
3
10 reps
4C
Goblet Squat
3
15 reps
4D
Reverse Lunge (Dumbbell)
3
20 reps
5
Standing Calf Raise
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
6-8 reps
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
3
Romanian Deadlift (Barbell)
3
12 reps
4A
Squat (Dumbbell)
3
5 reps
4B
Stiff Leg Deadlift (Dumbbell)
3
10 reps
4C
Goblet Squat
3
15 reps
4D
Reverse Lunge (Dumbbell)
3
20 reps
5
Standing Calf Raise
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
6-8 reps
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
3
Romanian Deadlift (Barbell)
3
12 reps
4A
Squat (Dumbbell)
3
5 reps
4B
Stiff Leg Deadlift (Dumbbell)
3
10 reps
4C
Goblet Squat
3
15 reps
4D
Reverse Lunge (Dumbbell)
3
20 reps
5
Standing Calf Raise
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
6-8 reps
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
3
Romanian Deadlift (Barbell)
3
12 reps
4A
Squat (Dumbbell)
3
5 reps
4B
Stiff Leg Deadlift (Dumbbell)
3
10 reps
4C
Goblet Squat
3
15 reps
4D
Reverse Lunge (Dumbbell)
3
20 reps
5
Standing Calf Raise
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
2
Bench Press (Dumbbell)
4
10-12 reps
3
Resistance Band Chest Fly
3
20 reps
4A
Arnold Press
3
10 reps
4B
Lateral Raise (Dumbbell)
3
15 reps
5
Lying Tricep Extension (Barbell)
3
12 reps
6A
Tricep Extension (Cable)
3
10 reps
6B
French Press
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
2
Bench Press (Dumbbell)
4
10-12 reps
3
Resistance Band Chest Fly
3
20 reps
4A
Arnold Press
3
10 reps
4B
Lateral Raise (Dumbbell)
3
15 reps
5
Lying Tricep Extension (Barbell)
3
12 reps
6A
Tricep Extension (Cable)
3
10 reps
6B
French Press
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
2
Bench Press (Dumbbell)
4
10-12 reps
3
Resistance Band Chest Fly
3
20 reps
4A
Arnold Press
3
10 reps
4B
Lateral Raise (Dumbbell)
3
15 reps
5
Lying Tricep Extension (Barbell)
3
12 reps
6A
Tricep Extension (Cable)
3
10 reps
6B
French Press
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
2
Bench Press (Dumbbell)
4
10-12 reps
3
Resistance Band Chest Fly
3
20 reps
4A
Arnold Press
3
10 reps
4B
Lateral Raise (Dumbbell)
3
15 reps
5
Lying Tricep Extension (Barbell)
3
12 reps
6A
Tricep Extension (Cable)
3
10 reps
6B
French Press
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
2
Bench Press (Dumbbell)
4
10-12 reps
3
Resistance Band Chest Fly
3
20 reps
4A
Arnold Press
3
10 reps
4B
Lateral Raise (Dumbbell)
3
15 reps
5
Lying Tricep Extension (Barbell)
3
12 reps
6A
Tricep Extension (Cable)
3
10 reps
6B
French Press
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
2
Bench Press (Dumbbell)
4
10-12 reps
3
Resistance Band Chest Fly
3
20 reps
4A
Arnold Press
3
10 reps
4B
Lateral Raise (Dumbbell)
3
15 reps
5
Lying Tricep Extension (Barbell)
3
12 reps
6A
Tricep Extension (Cable)
3
10 reps
6B
French Press
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
2
Bench Press (Dumbbell)
4
10-12 reps
3
Resistance Band Chest Fly
3
20 reps
4A
Arnold Press
3
10 reps
4B
Lateral Raise (Dumbbell)
3
15 reps
5
Lying Tricep Extension (Barbell)
3
12 reps
6A
Tricep Extension (Cable)
3
10 reps
6B
French Press
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
2
Bench Press (Dumbbell)
4
10-12 reps
3
Resistance Band Chest Fly
3
20 reps
4A
Arnold Press
3
10 reps
4B
Lateral Raise (Dumbbell)
3
15 reps
5
Lying Tricep Extension (Barbell)
3
12 reps
6A
Tricep Extension (Cable)
3
10 reps
6B
French Press
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
2
Bench Press (Dumbbell)
4
10-12 reps
3
Resistance Band Chest Fly
3
20 reps
4A
Arnold Press
3
10 reps
4B
Lateral Raise (Dumbbell)
3
15 reps
5
Lying Tricep Extension (Barbell)
3
12 reps
6A
Tricep Extension (Cable)
3
10 reps
6B
French Press
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
2
Bench Press (Dumbbell)
4
10-12 reps
3
Resistance Band Chest Fly
3
20 reps
4A
Arnold Press
3
10 reps
4B
Lateral Raise (Dumbbell)
3
15 reps
5
Lying Tricep Extension (Barbell)
3
12 reps
6A
Tricep Extension (Cable)
3
10 reps
6B
French Press
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
2
Bench Press (Dumbbell)
4
10-12 reps
3
Resistance Band Chest Fly
3
20 reps
4A
Arnold Press
3
10 reps
4B
Lateral Raise (Dumbbell)
3
15 reps
5
Lying Tricep Extension (Barbell)
3
12 reps
6A
Tricep Extension (Cable)
3
10 reps
6B
French Press
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
2
Bench Press (Dumbbell)
4
10-12 reps
3
Resistance Band Chest Fly
3
20 reps
4A
Arnold Press
3
10 reps
4B
Lateral Raise (Dumbbell)
3
15 reps
5
Lying Tricep Extension (Barbell)
3
12 reps
6A
Tricep Extension (Cable)
3
10 reps
6B
French Press
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
8-12 reps
2
Lat Pulldown
4
12 reps
3
Single Arm Row (Dumbbell)
3
12-15 reps
4A
Face Pull
3
12 reps
4B
Shrug (Barbell)
3
15 reps
5
Bicep Curl (EZ Bar)
3
12 reps
6A
Incline Curl (Dumbbell)
3
10 reps
6B
Spider Curl
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
8-12 reps
2
Lat Pulldown
4
12 reps
3
Single Arm Row (Dumbbell)
3
12-15 reps
4A
Face Pull
3
12 reps
4B
Shrug (Barbell)
3
15 reps
5
Bicep Curl (EZ Bar)
3
12 reps
6A
Incline Curl (Dumbbell)
3
10 reps
6B
Spider Curl
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
8-12 reps
2
Lat Pulldown
4
12 reps
3
Single Arm Row (Dumbbell)
3
12-15 reps
4A
Face Pull
3
12 reps
4B
Shrug (Barbell)
3
15 reps
5
Bicep Curl (EZ Bar)
3
12 reps
6A
Incline Curl (Dumbbell)
3
10 reps
6B
Spider Curl
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
8-12 reps
2
Lat Pulldown
4
12 reps
3
Single Arm Row (Dumbbell)
3
12-15 reps
4A
Face Pull
3
12 reps
4B
Shrug (Barbell)
3
15 reps
5
Bicep Curl (EZ Bar)
3
12 reps
6A
Incline Curl (Dumbbell)
3
10 reps
6B
Spider Curl
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
8-12 reps
2
Lat Pulldown
4
12 reps
3
Single Arm Row (Dumbbell)
3
12-15 reps
4A
Face Pull
3
12 reps
4B
Shrug (Barbell)
3
15 reps
5
Bicep Curl (EZ Bar)
3
12 reps
6A
Incline Curl (Dumbbell)
3
10 reps
6B
Spider Curl
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
8-12 reps
2
Lat Pulldown
4
12 reps
3
Single Arm Row (Dumbbell)
3
12-15 reps
4A
Face Pull
3
12 reps
4B
Shrug (Barbell)
3
15 reps
5
Bicep Curl (EZ Bar)
3
12 reps
6A
Incline Curl (Dumbbell)
3
10 reps
6B
Spider Curl
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
8-12 reps
2
Lat Pulldown
4
12 reps
3
Single Arm Row (Dumbbell)
3
12-15 reps
4A
Face Pull
3
12 reps
4B
Shrug (Barbell)
3
15 reps
5
Bicep Curl (EZ Bar)
3
12 reps
6A
Incline Curl (Dumbbell)
3
10 reps
6B
Spider Curl
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
8-12 reps
2
Lat Pulldown
4
12 reps
3
Single Arm Row (Dumbbell)
3
12-15 reps
4A
Face Pull
3
12 reps
4B
Shrug (Barbell)
3
15 reps
5
Bicep Curl (EZ Bar)
3
12 reps
6A
Incline Curl (Dumbbell)
3
10 reps
6B
Spider Curl
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
8-12 reps
2
Lat Pulldown
4
12 reps
3
Single Arm Row (Dumbbell)
3
12-15 reps
4A
Face Pull
3
12 reps
4B
Shrug (Barbell)
3
15 reps
5
Bicep Curl (EZ Bar)
3
12 reps
6A
Incline Curl (Dumbbell)
3
10 reps
6B
Spider Curl
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
8-12 reps
2
Lat Pulldown
4
12 reps
3
Single Arm Row (Dumbbell)
3
12-15 reps
4A
Face Pull
3
12 reps
4B
Shrug (Barbell)
3
15 reps
5
Bicep Curl (EZ Bar)
3
12 reps
6A
Incline Curl (Dumbbell)
3
10 reps
6B
Spider Curl
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
8-12 reps
2
Lat Pulldown
4
12 reps
3
Single Arm Row (Dumbbell)
3
12-15 reps
4A
Face Pull
3
12 reps
4B
Shrug (Barbell)
3
15 reps
5
Bicep Curl (EZ Bar)
3
12 reps
6A
Incline Curl (Dumbbell)
3
10 reps
6B
Spider Curl
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
8-12 reps
2
Lat Pulldown
4
12 reps
3
Single Arm Row (Dumbbell)
3
12-15 reps
4A
Face Pull
3
12 reps
4B
Shrug (Barbell)
3
15 reps
5
Bicep Curl (EZ Bar)
3
12 reps
6A
Incline Curl (Dumbbell)
3
10 reps
6B
Spider Curl
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
8-12 reps
2
Walking Lunge (Dumbbell)
4
10-12 reps
3
Romanian Deadlift (Dumbbell)
3
12 reps
4A
Lunge (Dumbbell)
3
20 reps
4B
Goblet Squat
3
20 reps
4C
Kettlebell Swing
3
20 reps
5A
Seated Calf Raise
3
30 secs
5B
Standing Calf Raise
3
30 secs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
8-12 reps
2
Walking Lunge (Dumbbell)
4
10-12 reps
3
Romanian Deadlift (Dumbbell)
3
12 reps
4A
Lunge (Dumbbell)
3
20 reps
4B
Goblet Squat
3
20 reps
4C
Kettlebell Swing
3
20 reps
5A
Seated Calf Raise
3
30 secs
5B
Standing Calf Raise
3
30 secs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
8-12 reps
2
Walking Lunge (Dumbbell)
4
10-12 reps
3
Romanian Deadlift (Dumbbell)
3
12 reps
4A
Lunge (Dumbbell)
3
20 reps
4B
Goblet Squat
3
20 reps
4C
Kettlebell Swing
3
20 reps
5A
Seated Calf Raise
3
30 secs
5B
Standing Calf Raise
3
30 secs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
8-12 reps
2
Walking Lunge (Dumbbell)
4
10-12 reps
3
Romanian Deadlift (Dumbbell)
3
12 reps
4A
Lunge (Dumbbell)
3
20 reps
4B
Goblet Squat
3
20 reps
4C
Kettlebell Swing
3
20 reps
5A
Seated Calf Raise
3
30 secs
5B
Standing Calf Raise
3
30 secs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
8-12 reps
2
Walking Lunge (Dumbbell)
4
10-12 reps
3
Romanian Deadlift (Dumbbell)
3
12 reps
4A
Lunge (Dumbbell)
3
20 reps
4B
Goblet Squat
3
20 reps
4C
Kettlebell Swing
3
20 reps
5A
Seated Calf Raise
3
30 secs
5B
Standing Calf Raise
3
30 secs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
8-12 reps
2
Walking Lunge (Dumbbell)
4
10-12 reps
3
Romanian Deadlift (Dumbbell)
3
12 reps
4A
Lunge (Dumbbell)
3
20 reps
4B
Goblet Squat
3
20 reps
4C
Kettlebell Swing
3
20 reps
5A
Seated Calf Raise
3
30 secs
5B
Standing Calf Raise
3
30 secs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
8-12 reps
2
Walking Lunge (Dumbbell)
4
10-12 reps
3
Romanian Deadlift (Dumbbell)
3
12 reps
4A
Lunge (Dumbbell)
3
20 reps
4B
Goblet Squat
3
20 reps
4C
Kettlebell Swing
3
20 reps
5A
Seated Calf Raise
3
30 secs
5B
Standing Calf Raise
3
30 secs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
8-12 reps
2
Walking Lunge (Dumbbell)
4
10-12 reps
3
Romanian Deadlift (Dumbbell)
3
12 reps
4A
Lunge (Dumbbell)
3
20 reps
4B
Goblet Squat
3
20 reps
4C
Kettlebell Swing
3
20 reps
5A
Seated Calf Raise
3
30 secs
5B
Standing Calf Raise
3
30 secs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
8-12 reps
2
Walking Lunge (Dumbbell)
4
10-12 reps
3
Romanian Deadlift (Dumbbell)
3
12 reps
4A
Lunge (Dumbbell)
3
20 reps
4B
Goblet Squat
3
20 reps
4C
Kettlebell Swing
3
20 reps
5A
Seated Calf Raise
3
30 secs
5B
Standing Calf Raise
3
30 secs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
8-12 reps
2
Walking Lunge (Dumbbell)
4
10-12 reps
3
Romanian Deadlift (Dumbbell)
3
12 reps
4A
Lunge (Dumbbell)
3
20 reps
4B
Goblet Squat
3
20 reps
4C
Kettlebell Swing
3
20 reps
5A
Seated Calf Raise
3
30 secs
5B
Standing Calf Raise
3
30 secs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
8-12 reps
2
Walking Lunge (Dumbbell)
4
10-12 reps
3
Romanian Deadlift (Dumbbell)
3
12 reps
4A
Lunge (Dumbbell)
3
20 reps
4B
Goblet Squat
3
20 reps
4C
Kettlebell Swing
3
20 reps
5A
Seated Calf Raise
3
30 secs
5B
Standing Calf Raise
3
30 secs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
8-12 reps
2
Walking Lunge (Dumbbell)
4
10-12 reps
3
Romanian Deadlift (Dumbbell)
3
12 reps
4A
Lunge (Dumbbell)
3
20 reps
4B
Goblet Squat
3
20 reps
4C
Kettlebell Swing
3
20 reps
5A
Seated Calf Raise
3
30 secs
5B
Standing Calf Raise
3
30 secs
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Barbell)4 Sets
6-8 Reps
1B
Pull-Up (Weighted)4 Sets
6-8 Reps
2A
Incline Bench Press (Dumbbell)4 Sets
12 Reps
2B
Chest Supported Row (Dumbbell)4 Sets
12 Reps
3
Arnold Press3 Sets
12-15 Reps
4A
Lying Tricep Extension (Barbell)3 Sets
12 Reps
4B
Bicep Curl (EZ Bar)3 Sets
12 Reps
4C
Resistance Band Lateral Raise3 Sets
20 Reps
Day 2
1
Trap Bar Deadlift5 Sets
6-8 Reps
2
Bulgarian Split Squat (Dumbbell)4 Sets
10-12 Reps
3
Romanian Deadlift (Barbell)3 Sets
12 Reps
4A
Squat (Dumbbell)3 Sets
5 Reps
4B
Stiff Leg Deadlift (Dumbbell)3 Sets
10 Reps
4C
Goblet Squat3 Sets
15 Reps
4D
Reverse Lunge (Dumbbell)3 Sets
20 Reps
5
Standing Calf Raise4 Sets
20 Reps
Day 3
1
Incline Bench Press (Barbell)5 Sets
8-12 Reps
2
Bench Press (Dumbbell)4 Sets
10-12 Reps
3
Resistance Band Chest Fly3 Sets
20 Reps
4A
Arnold Press3 Sets
10 Reps
4B
Lateral Raise (Dumbbell)3 Sets
15 Reps
5
Lying Tricep Extension (Barbell)3 Sets
12 Reps
6A
Tricep Extension (Cable)3 Sets
10 Reps
6B
French Press3 Sets
10 Reps
Day 4
1
Bent Over Row (Barbell)5 Sets
8-12 Reps
2
Lat Pulldown4 Sets
12 Reps
3
Single Arm Row (Dumbbell)3 Sets
12-15 Reps
4A
Face Pull3 Sets
12 Reps
4B
Shrug (Barbell)3 Sets
15 Reps
5
Bicep Curl (EZ Bar)3 Sets
12 Reps
6A
Incline Curl (Dumbbell)3 Sets
10 Reps
6B
Spider Curl3 Sets
10 Reps
Day 5
1
Front Squat (Barbell)5 Sets
8-12 Reps
2
Walking Lunge (Dumbbell)4 Sets
10-12 Reps
3
Romanian Deadlift (Dumbbell)3 Sets
12 Reps
4A
Lunge (Dumbbell)3 Sets
20 Reps
4B
Goblet Squat3 Sets
20 Reps
4C
Kettlebell Swing3 Sets
20 Reps
5A
Seated Calf Raise3 Sets
30 secs
5B
Standing Calf Raise3 Sets
30 secs