Program Description
Big legs Big arms Big shoulders Big bobalons
Program Overview
- LevelNovice
- GoalBodybuilding, Powerlifting, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedMay 15, 2024 03:46
- Last EditedAug 22, 2024 07:29
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)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
5
Lying Leg Curl
2
15 reps
6
Seated Calf Raise
2
10 reps
7
Standing Calf Raise
2
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
5
Lying Leg Curl
2
15 reps
6
Seated Calf Raise
2
10 reps
7
Standing Calf Raise
2
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
5
Lying Leg Curl
2
15 reps
6
Seated Calf Raise
2
10 reps
7
Standing Calf Raise
2
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
5
Lying Leg Curl
2
15 reps
6
Seated Calf Raise
2
10 reps
7
Standing Calf Raise
2
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
5
Lying Leg Curl
2
15 reps
6
Seated Calf Raise
2
10 reps
7
Standing Calf Raise
2
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
5
Lying Leg Curl
2
15 reps
6
Seated Calf Raise
2
10 reps
7
Standing Calf Raise
2
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
5
Lying Leg Curl
2
15 reps
6
Seated Calf Raise
2
10 reps
7
Standing Calf Raise
2
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
3
10 reps
3
Leg Extension
1
1
2
20 reps
15 reps
10 reps
4
Leg Curl
1
1
2
20 reps
15 reps
10 reps
5
Lying Leg Curl
3
10 reps
6
Seated Calf Raise
2
10 reps
7
Standing Calf Raise
2
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
5
Lying Leg Curl
2
15 reps
6
Seated Calf Raise
2
10 reps
7
Standing Calf Raise
2
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
5
Lying Leg Curl
2
15 reps
6
Seated Calf Raise
2
10 reps
7
Standing Calf Raise
2
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
5
Lying Leg Curl
2
15 reps
6
Seated Calf Raise
2
10 reps
7
Standing Calf Raise
2
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
5
Lying Leg Curl
2
15 reps
6
Seated Calf Raise
2
10 reps
7
Standing Calf Raise
2
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
2
Chest Press (Machine)
3
12 reps
3
Chest Fly (Dumbbell)
3
12 reps
4
Chest Fly (Machine)
3
15 reps
5
Bench Press (Paused)
4
5 reps
6
Tricep Rope Push Down (Cable)
3
15 reps
7
Single Arm Pushdown
4
20 reps
8
Lying Tricep Extension (Barbell)
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
2
Chest Press (Machine)
3
12 reps
3
Chest Fly (Dumbbell)
3
12 reps
4
Chest Fly (Machine)
3
15 reps
5
Bench Press (Paused)
4
5 reps
6
Tricep Rope Push Down (Cable)
3
15 reps
7
Single Arm Pushdown
4
20 reps
8
Lying Tricep Extension (Barbell)
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
2
Chest Press (Machine)
3
12 reps
3
Chest Fly (Dumbbell)
3
12 reps
4
Chest Fly (Machine)
3
15 reps
5
Bench Press (Paused)
4
5 reps
6
Tricep Rope Push Down (Cable)
3
15 reps
7
Single Arm Pushdown
4
20 reps
8
Lying Tricep Extension (Barbell)
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
2
Chest Press (Machine)
3
12 reps
3
Chest Fly (Dumbbell)
3
12 reps
4
Chest Fly (Machine)
3
15 reps
5
Bench Press (Paused)
4
5 reps
6
Tricep Rope Push Down (Cable)
3
15 reps
7
Single Arm Pushdown
4
20 reps
8
Lying Tricep Extension (Barbell)
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
2
Chest Press (Machine)
3
12 reps
3
Chest Fly (Dumbbell)
3
12 reps
4
Chest Fly (Machine)
3
15 reps
5
Bench Press (Paused)
4
5 reps
6
Tricep Rope Push Down (Cable)
3
15 reps
7
Single Arm Pushdown
4
20 reps
8
Lying Tricep Extension (Barbell)
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
2
Chest Press (Machine)
3
12 reps
3
Chest Fly (Dumbbell)
3
12 reps
4
Chest Fly (Machine)
3
15 reps
5
Bench Press (Paused)
4
5 reps
6
Tricep Rope Push Down (Cable)
3
15 reps
7
Single Arm Pushdown
4
20 reps
8
Lying Tricep Extension (Barbell)
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
2
Chest Press (Machine)
3
12 reps
3
Chest Fly (Dumbbell)
3
12 reps
4
Chest Fly (Machine)
3
15 reps
5
Bench Press (Paused)
4
5 reps
6
Tricep Rope Push Down (Cable)
3
15 reps
7
Single Arm Pushdown
4
20 reps
8
Lying Tricep Extension (Barbell)
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
2
Chest Press (Machine)
3
12 reps
3
Chest Fly (Dumbbell)
3
12 reps
4
Chest Fly (Machine)
3
15 reps
5
Incline Chest Fly (Dumbbell)
3
10 reps
6
Bench Press (Paused)
4
5 reps
7
Tricep Rope Push Down (Cable)
3
15 reps
8
Single Arm Pushdown
4
20 reps
9
Lying Tricep Extension (Barbell)
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
2
Chest Press (Machine)
3
12 reps
3
Chest Fly (Dumbbell)
3
12 reps
4
Chest Fly (Machine)
3
15 reps
5
Bench Press (Paused)
4
5 reps
6
Tricep Rope Push Down (Cable)
3
15 reps
7
Single Arm Pushdown
4
20 reps
8
Lying Tricep Extension (Barbell)
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
2
Chest Press (Machine)
3
12 reps
3
Chest Fly (Dumbbell)
3
12 reps
4
Chest Fly (Machine)
3
15 reps
5
Bench Press (Paused)
4
5 reps
6
Tricep Rope Push Down (Cable)
3
15 reps
7
Single Arm Pushdown
4
20 reps
8
Lying Tricep Extension (Barbell)
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
2
Chest Press (Machine)
3
12 reps
3
Chest Fly (Dumbbell)
3
12 reps
4
Chest Fly (Machine)
3
15 reps
5
Bench Press (Paused)
4
5 reps
6
Tricep Rope Push Down (Cable)
3
15 reps
7
Single Arm Pushdown
4
20 reps
8
Lying Tricep Extension (Barbell)
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
2
Chest Press (Machine)
3
12 reps
3
Chest Fly (Dumbbell)
3
12 reps
4
Chest Fly (Machine)
3
15 reps
5
Bench Press (Paused)
4
5 reps
6
Tricep Rope Push Down (Cable)
3
15 reps
7
Single Arm Pushdown
4
20 reps
8
Lying Tricep Extension (Barbell)
2
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
20 reps
12 reps
2
Lat Pulldown (Close Grip)
3
20 reps
3
Pull-Up (Bodyweight)
1
1
1
5 reps
10 reps
12 reps
4
Seated Row (Cable)
1
1
1
20 reps
15 reps
12 reps
5
Chest Supported Row (Machine)
1
1
1
20 reps
15 reps
12 reps
6
2km Row
1
20 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
20 reps
12 reps
2
Lat Pulldown (Close Grip)
3
20 reps
3
Pull-Up (Bodyweight)
1
1
1
5 reps
10 reps
12 reps
4
Seated Row (Cable)
1
1
1
20 reps
15 reps
12 reps
5
Chest Supported Row (Machine)
1
1
1
20 reps
15 reps
12 reps
6
2km Row
1
20 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
20 reps
12 reps
2
Lat Pulldown (Close Grip)
3
20 reps
3
Pull-Up (Bodyweight)
1
1
1
5 reps
10 reps
12 reps
4
Seated Row (Cable)
1
1
1
20 reps
15 reps
12 reps
5
Chest Supported Row (Machine)
1
1
1
20 reps
15 reps
12 reps
6
2km Row
1
20 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
20 reps
12 reps
2
Lat Pulldown (Close Grip)
3
20 reps
3
Pull-Up (Bodyweight)
1
1
1
5 reps
10 reps
12 reps
4
Seated Row (Cable)
1
1
1
20 reps
15 reps
12 reps
5
Chest Supported Row (Machine)
1
1
1
20 reps
15 reps
12 reps
6
2km Row
1
20 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
20 reps
12 reps
2
Lat Pulldown (Close Grip)
3
20 reps
3
Pull-Up (Bodyweight)
1
1
1
5 reps
10 reps
12 reps
4
Seated Row (Cable)
1
1
1
20 reps
15 reps
12 reps
5
Chest Supported Row (Machine)
1
1
1
20 reps
15 reps
12 reps
6
2km Row
1
20 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
20 reps
12 reps
2
Lat Pulldown (Close Grip)
3
20 reps
3
Pull-Up (Bodyweight)
1
1
1
5 reps
10 reps
12 reps
4
Seated Row (Cable)
1
1
1
20 reps
15 reps
12 reps
5
Chest Supported Row (Machine)
1
1
1
20 reps
15 reps
12 reps
6
2km Row
1
20 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
20 reps
12 reps
2
Lat Pulldown (Close Grip)
3
20 reps
3
Pull-Up (Bodyweight)
1
1
1
5 reps
10 reps
12 reps
4
Seated Row (Cable)
1
1
1
20 reps
15 reps
12 reps
5
Chest Supported Row (Machine)
1
1
1
20 reps
15 reps
12 reps
6
2km Row
1
20 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
20 reps
12 reps
2
Lat Pulldown (Close Grip)
3
20 reps
3
Pull-Up (Bodyweight)
1
1
1
5 reps
10 reps
12 reps
4
Seated Row (Cable)
1
1
1
20 reps
15 reps
12 reps
5
Chest Supported Row (Machine)
1
1
1
20 reps
15 reps
12 reps
6
2km Row
1
20 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
20 reps
12 reps
2
Lat Pulldown (Close Grip)
3
20 reps
3
Pull-Up (Bodyweight)
1
1
1
5 reps
10 reps
12 reps
4
Seated Row (Cable)
1
1
1
20 reps
15 reps
12 reps
5
Chest Supported Row (Machine)
1
1
1
20 reps
15 reps
12 reps
6
2km Row
1
20 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
20 reps
12 reps
2
Lat Pulldown (Close Grip)
3
20 reps
3
Pull-Up (Bodyweight)
1
1
1
5 reps
10 reps
12 reps
4
Seated Row (Cable)
1
1
1
20 reps
15 reps
12 reps
5
Chest Supported Row (Machine)
1
1
1
20 reps
15 reps
12 reps
6
2km Row
1
20 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
20 reps
12 reps
2
Lat Pulldown (Close Grip)
3
20 reps
3
Pull-Up (Bodyweight)
1
1
1
5 reps
10 reps
12 reps
4
Seated Row (Cable)
1
1
1
20 reps
15 reps
12 reps
5
Chest Supported Row (Machine)
1
1
1
20 reps
15 reps
12 reps
6
2km Row
1
20 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
20 reps
12 reps
2
Lat Pulldown (Close Grip)
3
20 reps
3
Pull-Up (Bodyweight)
1
1
1
5 reps
10 reps
12 reps
4
Seated Row (Cable)
1
1
1
20 reps
15 reps
12 reps
5
Chest Supported Row (Machine)
1
1
1
20 reps
15 reps
12 reps
6
2km Row
1
20 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
5
Lying Leg Curl
2
10 reps
6
Seated Calf Raise
2
10 reps
7
Standing Calf Raise
2
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
5
Lying Leg Curl
2
10 reps
6
Seated Calf Raise
2
10 reps
7
Standing Calf Raise
2
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
5
Lying Leg Curl
2
10 reps
6
Seated Calf Raise
2
10 reps
7
Standing Calf Raise
2
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
5
Lying Leg Curl
2
10 reps
6
Seated Calf Raise
2
10 reps
7
Standing Calf Raise
2
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
5
Lying Leg Curl
2
10 reps
6
Seated Calf Raise
2
10 reps
7
Standing Calf Raise
2
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
5
Lying Leg Curl
2
10 reps
6
Seated Calf Raise
2
10 reps
7
Standing Calf Raise
2
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
5
Lying Leg Curl
2
10 reps
6
Seated Calf Raise
2
10 reps
7
Standing Calf Raise
2
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
3
10 reps
3
Leg Extension
1
1
2
20 reps
15 reps
10 reps
4
Leg Curl
1
1
2
20 reps
15 reps
10 reps
5
Lying Leg Curl
3
10 reps
6
Seated Calf Raise
2
10 reps
7
Standing Calf Raise
2
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
5
Lying Leg Curl
2
10 reps
6
Seated Calf Raise
2
10 reps
7
Standing Calf Raise
2
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
5
Lying Leg Curl
2
10 reps
6
Seated Calf Raise
2
10 reps
7
Standing Calf Raise
2
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
5
Lying Leg Curl
2
10 reps
6
Seated Calf Raise
2
10 reps
7
Standing Calf Raise
2
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
5
Lying Leg Curl
2
10 reps
6
Seated Calf Raise
2
10 reps
7
Standing Calf Raise
2
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
12 reps
2
Lateral Raise (Dumbbell)
2
20 reps
3
Front Raise
2
20 reps
4
Lateral Raise (Machine)
2
25 reps
5
Alternating Dumbbell Curl
1
1
1
10 reps
12 reps
15 reps
6
Bicep Curl (EZ Bar)
2
15 reps
7
Bicep Curl (Machine)
4
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
12 reps
2
Lateral Raise (Dumbbell)
2
20 reps
3
Front Raise
2
20 reps
4
Lateral Raise (Machine)
2
25 reps
5
Alternating Dumbbell Curl
1
1
1
10 reps
12 reps
15 reps
6
Bicep Curl (EZ Bar)
2
15 reps
7
Bicep Curl (Machine)
4
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
12 reps
2
Lateral Raise (Dumbbell)
2
20 reps
3
Front Raise
2
20 reps
4
Lateral Raise (Machine)
2
25 reps
5
Alternating Dumbbell Curl
1
1
1
10 reps
12 reps
15 reps
6
Bicep Curl (EZ Bar)
2
15 reps
7
Bicep Curl (Machine)
4
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
12 reps
2
Lateral Raise (Dumbbell)
2
20 reps
3
Front Raise
2
20 reps
4
Lateral Raise (Machine)
2
25 reps
5
Alternating Dumbbell Curl
1
1
1
10 reps
12 reps
15 reps
6
Bicep Curl (EZ Bar)
2
15 reps
7
Bicep Curl (Machine)
4
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
12 reps
2
Lateral Raise (Dumbbell)
2
20 reps
3
Front Raise
2
20 reps
4
Lateral Raise (Machine)
2
25 reps
5
Alternating Dumbbell Curl
1
1
1
10 reps
12 reps
15 reps
6
Bicep Curl (EZ Bar)
2
15 reps
7
Bicep Curl (Machine)
4
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
12 reps
2
Lateral Raise (Dumbbell)
2
20 reps
3
Front Raise
2
20 reps
4
Lateral Raise (Machine)
2
25 reps
5
Alternating Dumbbell Curl
1
1
1
10 reps
12 reps
15 reps
6
Bicep Curl (EZ Bar)
2
15 reps
7
Bicep Curl (Machine)
4
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
12 reps
2
Lateral Raise (Dumbbell)
2
20 reps
3
Front Raise
2
20 reps
4
Lateral Raise (Machine)
2
25 reps
5
Alternating Dumbbell Curl
1
1
1
10 reps
12 reps
15 reps
6
Bicep Curl (EZ Bar)
2
15 reps
7
Bicep Curl (Machine)
4
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
12 reps
2
Lateral Raise (Dumbbell)
3
20 reps
3
Front Raise
3
20 reps
4
One Arm Lateral Raise (Cable)
3
12 reps
5
Lateral Raise (Machine)
2
25 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
12 reps
2
Lateral Raise (Dumbbell)
2
20 reps
3
Front Raise
2
20 reps
4
Lateral Raise (Machine)
2
25 reps
5
Alternating Dumbbell Curl
1
1
1
10 reps
12 reps
15 reps
6
Bicep Curl (EZ Bar)
2
15 reps
7
Bicep Curl (Machine)
4
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
12 reps
2
Lateral Raise (Dumbbell)
2
20 reps
3
Front Raise
2
20 reps
4
Lateral Raise (Machine)
2
25 reps
5
Alternating Dumbbell Curl
1
1
1
10 reps
12 reps
15 reps
6
Bicep Curl (EZ Bar)
2
15 reps
7
Bicep Curl (Machine)
4
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
12 reps
2
Lateral Raise (Dumbbell)
2
20 reps
3
Front Raise
2
20 reps
4
Lateral Raise (Machine)
2
25 reps
5
Alternating Dumbbell Curl
1
1
1
10 reps
12 reps
15 reps
6
Bicep Curl (EZ Bar)
2
15 reps
7
Bicep Curl (Machine)
4
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
12 reps
2
Lateral Raise (Dumbbell)
2
20 reps
3
Front Raise
2
20 reps
4
Lateral Raise (Machine)
2
25 reps
5
Alternating Dumbbell Curl
1
1
1
10 reps
12 reps
15 reps
6
Bicep Curl (EZ Bar)
2
15 reps
7
Bicep Curl (Machine)
4
20 reps
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)2 Sets
2 Sets
3 Reps
5 Reps
@7.5
@7.5
2
Hack Squat2 Sets
10 Reps
3
Leg Extension1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
4
Leg Curl1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
5
Lying Leg Curl2 Sets
15 Reps
6
Seated Calf Raise2 Sets
10 Reps
7
Standing Calf Raise2 Sets
15 Reps
Day 2
1
Incline Chest Press (Machine)3 Sets
10 Reps
2
Chest Press (Machine)3 Sets
12 Reps
3
Chest Fly (Dumbbell)3 Sets
12 Reps
4
Chest Fly (Machine)3 Sets
15 Reps
5
Bench Press (Paused)4 Sets
5 Reps
6
Tricep Rope Push Down (Cable)3 Sets
15 Reps
7
Single Arm Pushdown4 Sets
20 Reps
8
Lying Tricep Extension (Barbell)2 Sets
10 Reps
Day 3
1
Lat Pulldown2 Sets
2 Sets
20 Reps
12 Reps
2
Lat Pulldown (Close Grip)3 Sets
20 Reps
3
Pull-Up (Bodyweight)1 Set
1 Set
1 Set
5 Reps
10 Reps
12 Reps
4
Seated Row (Cable)1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
5
Chest Supported Row (Machine)1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
6
2km Row1 Set
20 mins
Day 4
1
Squat (Barbell)2 Sets
2 Sets
3 Reps
5 Reps
@7.5
@7.5
2
Hack Squat2 Sets
10 Reps
3
Leg Extension1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
4
Leg Curl1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
5
Lying Leg Curl2 Sets
10 Reps
6
Seated Calf Raise2 Sets
10 Reps
7
Standing Calf Raise2 Sets
15 Reps
Day 5
1
Shoulder Press (Plate Loaded)3 Sets
12 Reps
2
Lateral Raise (Dumbbell)2 Sets
20 Reps
3
Front Raise2 Sets
20 Reps
4
Lateral Raise (Machine)2 Sets
25 Reps
5
Alternating Dumbbell Curl1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
6
Bicep Curl (EZ Bar)2 Sets
15 Reps
7
Bicep Curl (Machine)4 Sets
20 Reps