Program Description
Gain muscle
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout10 minutes
- CreatedMar 04, 2024 03:16
- Last EditedMay 07, 2024 10:17
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)
4
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Extension
3
-
4
Goblet Squat
4
-
5
Lunge (Barbell)
3
-
6
Standing Calf Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Extension
3
-
4
Goblet Squat
4
-
5
Lunge (Barbell)
3
-
6
Standing Calf Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Extension
3
-
4
Goblet Squat
4
-
5
Lunge (Barbell)
3
-
6
Standing Calf Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Extension
3
-
4
Goblet Squat
4
-
5
Lunge (Barbell)
3
-
6
Standing Calf Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Extension
3
-
4
Goblet Squat
4
-
5
Lunge (Barbell)
3
-
6
Standing Calf Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Extension
3
-
4
Goblet Squat
4
-
5
Lunge (Barbell)
3
-
6
Standing Calf Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Extension
3
-
4
Goblet Squat
4
-
5
Lunge (Barbell)
3
-
6
Standing Calf Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Extension
3
-
4
Goblet Squat
4
-
5
Lunge (Barbell)
3
-
6
Standing Calf Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Extension
3
-
4
Goblet Squat
4
-
5
Lunge (Barbell)
3
-
6
Standing Calf Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Extension
3
-
4
Goblet Squat
4
-
5
Lunge (Barbell)
3
-
6
Standing Calf Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Extension
3
-
4
Goblet Squat
4
-
5
Lunge (Barbell)
3
-
6
Standing Calf Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Extension
3
-
4
Goblet Squat
4
-
5
Lunge (Barbell)
3
-
6
Standing Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
3
-
4
Lying Tricep Extension (Barbell)
4
-
5
Tricep Extension (Cable)
4
-
6
Arnold Press
3
-
7
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
3
-
4
Lying Tricep Extension (Barbell)
4
-
5
Tricep Extension (Cable)
4
-
6
Arnold Press
3
-
7
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
3
-
4
Lying Tricep Extension (Barbell)
4
-
5
Tricep Extension (Cable)
4
-
6
Arnold Press
3
-
7
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
3
-
4
Lying Tricep Extension (Barbell)
4
-
5
Tricep Extension (Cable)
4
-
6
Arnold Press
3
-
7
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
3
-
4
Lying Tricep Extension (Barbell)
4
-
5
Tricep Extension (Cable)
4
-
6
Arnold Press
3
-
7
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
3
-
4
Lying Tricep Extension (Barbell)
4
-
5
Tricep Extension (Cable)
4
-
6
Arnold Press
3
-
7
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
3
-
4
Lying Tricep Extension (Barbell)
4
-
5
Tricep Extension (Cable)
4
-
6
Arnold Press
3
-
7
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
3
-
4
Lying Tricep Extension (Barbell)
4
-
5
Tricep Extension (Cable)
4
-
6
Arnold Press
3
-
7
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
3
-
4
Lying Tricep Extension (Barbell)
4
-
5
Tricep Extension (Cable)
4
-
6
Arnold Press
3
-
7
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
3
-
4
Lying Tricep Extension (Barbell)
4
-
5
Tricep Extension (Cable)
4
-
6
Arnold Press
3
-
7
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
3
-
4
Lying Tricep Extension (Barbell)
4
-
5
Tricep Extension (Cable)
4
-
6
Arnold Press
3
-
7
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
3
-
4
Lying Tricep Extension (Barbell)
4
-
5
Tricep Extension (Cable)
4
-
6
Arnold Press
3
-
7
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Row (Cable)
4
-
3
Lat Pulldown
4
-
4
Single Arm Row (Dumbbell)
4
-
5
Face Pull
4
-
6
Spider Curl
3
-
7
Bicep Curl (EZ Bar)
3
-
8
Reverse Bicep Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Row (Cable)
4
-
3
Lat Pulldown
4
-
4
Incline Curl (Dumbbell)
3
-
5
Single Arm Row (Dumbbell)
4
-
6
Bicep Curl (EZ Bar)
3
-
7
Face Pull
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Row (Cable)
4
-
3
Lat Pulldown
4
-
4
Incline Curl (Dumbbell)
3
-
5
Single Arm Row (Dumbbell)
4
-
6
Bicep Curl (EZ Bar)
3
-
7
Face Pull
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Row (Cable)
4
-
3
Lat Pulldown
4
-
4
Incline Curl (Dumbbell)
3
-
5
Single Arm Row (Dumbbell)
4
-
6
Bicep Curl (EZ Bar)
3
-
7
Face Pull
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Row (Cable)
4
-
3
Lat Pulldown
4
-
4
Incline Curl (Dumbbell)
3
-
5
Single Arm Row (Dumbbell)
4
-
6
Bicep Curl (EZ Bar)
3
-
7
Face Pull
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Row (Cable)
4
-
3
Lat Pulldown
4
-
4
Incline Curl (Dumbbell)
3
-
5
Single Arm Row (Dumbbell)
4
-
6
Bicep Curl (EZ Bar)
3
-
7
Face Pull
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Row (Cable)
4
-
3
Lat Pulldown
4
-
4
Incline Curl (Dumbbell)
3
-
5
Single Arm Row (Dumbbell)
4
-
6
Bicep Curl (EZ Bar)
3
-
7
Face Pull
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Row (Cable)
4
-
3
Lat Pulldown
4
-
4
Incline Curl (Dumbbell)
3
-
5
Single Arm Row (Dumbbell)
4
-
6
Bicep Curl (EZ Bar)
3
-
7
Face Pull
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Row (Cable)
4
-
3
Lat Pulldown
4
-
4
Incline Curl (Dumbbell)
3
-
5
Single Arm Row (Dumbbell)
4
-
6
Bicep Curl (EZ Bar)
3
-
7
Face Pull
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Row (Cable)
4
-
3
Lat Pulldown
4
-
4
Incline Curl (Dumbbell)
3
-
5
Single Arm Row (Dumbbell)
4
-
6
Bicep Curl (EZ Bar)
3
-
7
Face Pull
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Row (Cable)
4
-
3
Lat Pulldown
4
-
4
Incline Curl (Dumbbell)
3
-
5
Single Arm Row (Dumbbell)
4
-
6
Bicep Curl (EZ Bar)
3
-
7
Face Pull
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Row (Cable)
4
-
3
Lat Pulldown
4
-
4
Incline Curl (Dumbbell)
3
-
5
Single Arm Row (Dumbbell)
4
-
6
Bicep Curl (EZ Bar)
3
-
7
Face Pull
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Squat (Barbell)
4
-
3
Lying Leg Curl
4
-
4
Step-Up (Weighted)
3
-
5
Glute Kickback (Cable)
3
-
6
Hip Thrust (Barbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Squat (Barbell)
4
-
3
Lying Leg Curl
4
-
4
Step-Up (Weighted)
3
-
5
Hip Thrust (Barbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Squat (Barbell)
4
-
3
Lying Leg Curl
4
-
4
Step-Up (Weighted)
3
-
5
Hip Thrust (Barbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Squat (Barbell)
4
-
3
Lying Leg Curl
4
-
4
Step-Up (Weighted)
3
-
5
Hip Thrust (Barbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Squat (Barbell)
4
-
3
Lying Leg Curl
4
-
4
Step-Up (Weighted)
3
-
5
Hip Thrust (Barbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Squat (Barbell)
4
-
3
Lying Leg Curl
4
-
4
Step-Up (Weighted)
3
-
5
Hip Thrust (Barbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Squat (Barbell)
4
-
3
Lying Leg Curl
4
-
4
Step-Up (Weighted)
3
-
5
Hip Thrust (Barbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Squat (Barbell)
4
-
3
Lying Leg Curl
4
-
4
Step-Up (Weighted)
3
-
5
Hip Thrust (Barbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Squat (Barbell)
4
-
3
Lying Leg Curl
4
-
4
Step-Up (Weighted)
3
-
5
Hip Thrust (Barbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Squat (Barbell)
4
-
3
Lying Leg Curl
4
-
4
Step-Up (Weighted)
3
-
5
Hip Thrust (Barbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Squat (Barbell)
4
-
3
Lying Leg Curl
4
-
4
Step-Up (Weighted)
3
-
5
Hip Thrust (Barbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Squat (Barbell)
4
-
3
Lying Leg Curl
4
-
4
Step-Up (Weighted)
3
-
5
Hip Thrust (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bench Press (Dumbbell)
3
-
3
Seated Row (Cable)
4
-
4
Seated Wide-Grip Row (Cable)
3
-
5
Hanging Leg Raise
3
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bent Over Row (Barbell)
4
-
3
Bench Press (Dumbbell)
3
-
4
Hanging Leg Raise
3
-
5
Seated Row (Cable)
4
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bent Over Row (Barbell)
4
-
3
Bench Press (Dumbbell)
3
-
4
Hanging Leg Raise
3
-
5
Seated Row (Cable)
4
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bent Over Row (Barbell)
4
-
3
Bench Press (Dumbbell)
3
-
4
Hanging Leg Raise
3
-
5
Seated Row (Cable)
4
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bent Over Row (Barbell)
4
-
3
Bench Press (Dumbbell)
3
-
4
Hanging Leg Raise
3
-
5
Seated Row (Cable)
4
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bent Over Row (Barbell)
4
-
3
Bench Press (Dumbbell)
3
-
4
Hanging Leg Raise
3
-
5
Seated Row (Cable)
4
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bent Over Row (Barbell)
4
-
3
Bench Press (Dumbbell)
3
-
4
Hanging Leg Raise
3
-
5
Seated Row (Cable)
4
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bent Over Row (Barbell)
4
-
3
Bench Press (Dumbbell)
3
-
4
Hanging Leg Raise
3
-
5
Seated Row (Cable)
4
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bent Over Row (Barbell)
4
-
3
Bench Press (Dumbbell)
3
-
4
Hanging Leg Raise
3
-
5
Seated Row (Cable)
4
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bent Over Row (Barbell)
4
-
3
Bench Press (Dumbbell)
3
-
4
Hanging Leg Raise
3
-
5
Seated Row (Cable)
4
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bent Over Row (Barbell)
4
-
3
Bench Press (Dumbbell)
3
-
4
Hanging Leg Raise
3
-
5
Seated Row (Cable)
4
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bent Over Row (Barbell)
4
-
3
Bench Press (Dumbbell)
3
-
4
Hanging Leg Raise
3
-
5
Seated Row (Cable)
4
-
6
Plank
3
1 mins
-
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)4 Sets
-
2
Incline Bench Press (Dumbbell)4 Sets
-
3
Chest Fly (Cable)3 Sets
-
4
Lying Tricep Extension (Barbell)4 Sets
-
5
Tricep Extension (Cable)4 Sets
-
6
Arnold Press3 Sets
-
7
Lateral Raise (Dumbbell)3 Sets
-
Day 1
1
Squat (Barbell)4 Sets
-
2
Bulgarian Split Squat (Dumbbell)3 Sets
-
3
Leg Extension3 Sets
-
4
Goblet Squat4 Sets
-
5
Lunge (Barbell)3 Sets
-
6
Standing Calf Raise4 Sets
-
Day 3
1
Pull-Up (Weighted)3 Sets
-
2
Seated Row (Cable)4 Sets
-
3
Lat Pulldown4 Sets
-
4
Single Arm Row (Dumbbell)4 Sets
-
5
Face Pull4 Sets
-
6
Spider Curl3 Sets
-
7
Bicep Curl (EZ Bar)3 Sets
-
8
Reverse Bicep Curl (Dumbbell)3 Sets
-
Day 4
1
Deadlift (Barbell)4 Sets
-
2
Squat (Barbell)4 Sets
-
3
Lying Leg Curl4 Sets
-
4
Step-Up (Weighted)3 Sets
-
5
Glute Kickback (Cable)3 Sets
-
6
Hip Thrust (Barbell)4 Sets
-
Day 5
1
Incline Bench Press (Barbell)4 Sets
-
2
Bench Press (Dumbbell)3 Sets
-
3
Seated Row (Cable)4 Sets
-
4
Seated Wide-Grip Row (Cable)3 Sets
-
5
Hanging Leg Raise3 Sets
-
6
Plank3 Sets
1 mins
-