Program Description
Get jacked
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalAthletics, Bodybuilding, Bodyweight Fitness
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout120 minutes
- CreatedApr 04, 2024 05:04
- Last EditedAug 16, 2024 03:27
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2
Incline Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
3
Dip (Assisted)
1
1
3
12 reps
10 reps
8 reps
4
Pull-Up (Assisted)
1
1
3
12 reps
10 reps
8 reps
5
Dumbbell Bench Pullover
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
6
Bent Over Row (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
7
T-Bar Row
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
8
Back Extension
4
10 reps
9
Run
1
30 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2
Incline Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
3
Dip (Assisted)
1
1
3
12 reps
10 reps
8 reps
4
Pull-Up (Assisted)
1
1
3
12 reps
10 reps
8 reps
5
Dumbbell Bench Pullover
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
6
Bent Over Row (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
7
T-Bar Row
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
8
Back Extension
4
10 reps
9
Run
1
30 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2
Incline Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
3
Dip (Assisted)
1
1
3
12 reps
10 reps
8 reps
4
Pull-Up (Assisted)
1
1
3
12 reps
10 reps
8 reps
5
Dumbbell Bench Pullover
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
6
Bent Over Row (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
7
T-Bar Row
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
8
Back Extension
4
10 reps
9
Run
1
30 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2
Incline Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
3
Dip (Assisted)
1
1
3
12 reps
10 reps
8 reps
4
Pull-Up (Assisted)
1
1
3
12 reps
10 reps
8 reps
5
Dumbbell Bench Pullover
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
6
Bent Over Row (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
7
T-Bar Row
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
8
Back Extension
4
10 reps
9
Run
1
30 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2
Front Raise
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
3
Lateral Raise (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
4
Upright Row (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
5
Tricep Rope Push Down (Cable)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
6
Bicep Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
7
Lat Pulldown (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
8
Bench Press (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
9
Skull Crusher
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
10
Wrist Curls
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
11
Reverse Wrist Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
12
Decline Crunch
4
10 reps
13
Run
1
30 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2
Front Raise
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
3
Lateral Raise (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
4
Upright Row (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
5
Tricep Rope Push Down (Cable)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
6
Bicep Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
7
Lat Pulldown (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
8
Bench Press (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
9
Skull Crusher
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
10
Wrist Curls
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
11
Reverse Wrist Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
12
Decline Crunch
4
10 reps
13
Run
1
30 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2
Front Raise
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
3
Lateral Raise (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
4
Upright Row (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
5
Tricep Rope Push Down (Cable)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
6
Bicep Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
7
Lat Pulldown (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
8
Bench Press (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
9
Skull Crusher
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
10
Wrist Curls
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
11
Reverse Wrist Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
12
Decline Crunch
4
10 reps
13
Run
1
30 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2
Front Raise
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
3
Lateral Raise (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
4
Upright Row (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
5
Tricep Rope Push Down (Cable)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
6
Bicep Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
7
Lat Pulldown (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
8
Bench Press (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
9
Skull Crusher
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
10
Wrist Curls
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
11
Reverse Wrist Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
12
Decline Crunch
4
10 reps
13
Run
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2
Incline Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
3
Dip (Assisted)
1
1
3
12 reps
10 reps
8 reps
4
Pull-Up (Assisted)
1
1
3
12 reps
10 reps
8 reps
5
Dumbbell Bench Pullover
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
6
Bent Over Row (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
7
T-Bar Row
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
8
Back Extension
4
10 reps
9
Run
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2
Incline Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
3
Dip (Assisted)
1
1
3
12 reps
10 reps
8 reps
4
Pull-Up (Assisted)
1
1
3
12 reps
10 reps
8 reps
5
Dumbbell Bench Pullover
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
6
Bent Over Row (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
7
T-Bar Row
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
8
Back Extension
4
10 reps
9
Run
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2
Incline Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
3
Dip (Assisted)
1
1
3
12 reps
10 reps
8 reps
4
Pull-Up (Assisted)
1
1
3
12 reps
10 reps
8 reps
5
Dumbbell Bench Pullover
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
6
Bent Over Row (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
7
T-Bar Row
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
8
Back Extension
4
10 reps
9
Run
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2
Incline Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
3
Dip (Assisted)
1
1
3
12 reps
10 reps
8 reps
4
Pull-Up (Assisted)
1
1
3
12 reps
10 reps
8 reps
5
Dumbbell Bench Pullover
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
6
Bent Over Row (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
7
T-Bar Row
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
8
Back Extension
4
10 reps
9
Run
1
30 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2
Behind-the-Neck Push Press
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
3
Front Raise
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
4
Rear Delt Fly (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
5
Upright Row (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
6
Bicep Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
7
Lat Pulldown (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
8
Bench Press (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
9
Tricep Rope Push Down (Cable)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
10
Overhead Extension (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
11
Reverse Wrist Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
12
Wrist Curls
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
13
Decline Crunch
4
10 reps
14
Run
1
30 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2
Behind-the-Neck Push Press
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
3
Front Raise
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
4
Rear Delt Fly (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
5
Upright Row (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
6
Bicep Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
7
Lat Pulldown (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
8
Bench Press (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
9
Tricep Rope Push Down (Cable)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
10
Overhead Extension (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
11
Reverse Wrist Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
12
Wrist Curls
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
13
Decline Crunch
4
10 reps
14
Run
1
30 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2
Behind-the-Neck Push Press
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
3
Front Raise
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
4
Rear Delt Fly (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
5
Upright Row (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
6
Bicep Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
7
Lat Pulldown (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
8
Bench Press (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
9
Tricep Rope Push Down (Cable)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
10
Overhead Extension (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
11
Reverse Wrist Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
12
Wrist Curls
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
13
Decline Crunch
4
10 reps
14
Run
1
30 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2
Behind-the-Neck Push Press
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
3
Front Raise
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
4
Rear Delt Fly (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
5
Upright Row (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
6
Bicep Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
7
Lat Pulldown (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
8
Bench Press (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
9
Tricep Rope Push Down (Cable)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
10
Overhead Extension (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
11
Reverse Wrist Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
12
Wrist Curls
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
13
Decline Crunch
4
10 reps
14
Run
1
30 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2
Good Morning
4
10 reps
3
Lunge (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
4
Leg Extension
1
1
3
12 reps
10 reps
8 reps
5
Leg Curl
1
1
3
12 reps
10 reps
8 reps
6
Seated Calf Raise
1
1
3
12 reps
10 reps
8 reps
7
Standing Calf Raise
1
1
3
12 reps
10 reps
8 reps
8
Cable Crunch
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
9
Run
1
30 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2
Good Morning
4
10 reps
3
Lunge (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
4
Leg Extension
1
1
3
12 reps
10 reps
8 reps
5
Leg Curl
1
1
3
12 reps
10 reps
8 reps
6
Seated Calf Raise
1
1
3
12 reps
10 reps
8 reps
7
Standing Calf Raise
1
1
3
12 reps
10 reps
8 reps
8
Cable Crunch
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
9
Run
1
30 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2
Good Morning
4
10 reps
3
Lunge (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
4
Leg Extension
1
1
3
12 reps
10 reps
8 reps
5
Leg Curl
1
1
3
12 reps
10 reps
8 reps
6
Seated Calf Raise
1
1
3
12 reps
10 reps
8 reps
7
Standing Calf Raise
1
1
3
12 reps
10 reps
8 reps
8
Cable Crunch
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
9
Run
1
30 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2
Good Morning
4
10 reps
3
Lunge (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
4
Leg Extension
1
1
3
12 reps
10 reps
8 reps
5
Leg Curl
1
1
3
12 reps
10 reps
8 reps
6
Seated Calf Raise
1
1
3
12 reps
10 reps
8 reps
7
Standing Calf Raise
1
1
3
12 reps
10 reps
8 reps
8
Cable Crunch
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
9
Run
1
30 mins
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
2
Incline Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
3
Dip (Assisted)1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
4
Pull-Up (Assisted)1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
5
Dumbbell Bench Pullover1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
6
Bent Over Row (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
7
T-Bar Row1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
8
Back Extension4 Sets
10 Reps
9
Run1 Set
30 mins
Day 2
1
Standing Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
2
Front Raise1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
3
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
4
Upright Row (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
5
Tricep Rope Push Down (Cable)1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
6
Bicep Curl (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
7
Lat Pulldown (Close Grip)1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
8
Bench Press (Close Grip)1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
9
Skull Crusher1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
10
Wrist Curls1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
11
Reverse Wrist Curl (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
12
Decline Crunch4 Sets
10 Reps
13
Run1 Set
30 mins
Day 3
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
2
Incline Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
3
Dip (Assisted)1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
4
Pull-Up (Assisted)1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
5
Dumbbell Bench Pullover1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
6
Bent Over Row (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
7
T-Bar Row1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
8
Back Extension4 Sets
10 Reps
9
Run1 Set
30 mins
Day 4
1
Arnold Press1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
2
Behind-the-Neck Push Press1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
3
Front Raise1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
4
Rear Delt Fly (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
5
Upright Row (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
6
Bicep Curl (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
7
Lat Pulldown (Close Grip)1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
8
Bench Press (Close Grip)1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
9
Tricep Rope Push Down (Cable)1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
10
Overhead Extension (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
11
Reverse Wrist Curl (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
12
Wrist Curls1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
13
Decline Crunch4 Sets
10 Reps
14
Run1 Set
30 mins
Day 5
1
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
2
Good Morning4 Sets
10 Reps
3
Lunge (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
4
Leg Extension1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
5
Leg Curl1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
6
Seated Calf Raise1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
7
Standing Calf Raise1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
8
Cable Crunch1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
9
Run1 Set
30 mins