Program Description
Exactly What It Says
Program Overview
- LevelNovice, Intermediate
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedMar 20, 2024 06:33
- Last EditedMay 08, 2024 02:34
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
3-5 reps
2
Incline Bench Press (Dumbbell)
4
6-8 reps
3
Pec Fly (Dumbbell)
4
6-8 reps
4
Pullover (Dumbbell)
4
6-8 reps
5
Skull Crusher
4
6-8 reps
6
Dip (Weighted)
4
10-12 reps
7
Tricep Rope Push Down (Cable)
4
10-12 reps
8
Katana Extension
4
10-12 reps
9
Chest Fly (Cable)
4
10-12 reps
10
Push Up
4
AMRAP
11
Sit Up
4
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
2
Incline Bench Press (Dumbbell)
4
6-8 reps
3
Pec Fly (Dumbbell)
4
6-8 reps
4
Pullover (Dumbbell)
4
6-8 reps
5
Skull Crusher
4
6-8 reps
6
Dip (Weighted)
4
10-12 reps
7
Tricep Rope Push Down (Cable)
4
10-12 reps
8
Katana Extension
4
10-12 reps
9
Chest Fly (Cable)
4
10-12 reps
10
Push Up
4
AMRAP
11
Sit Up
4
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
2
Incline Bench Press (Dumbbell)
4
6-8 reps
3
Pec Fly (Dumbbell)
4
6-8 reps
4
Pullover (Dumbbell)
4
6-8 reps
5
Skull Crusher
4
6-8 reps
6
Dip (Weighted)
4
10-12 reps
7
Tricep Rope Push Down (Cable)
4
10-12 reps
8
Katana Extension
4
10-12 reps
9
Chest Fly (Cable)
4
10-12 reps
10
Push Up
4
AMRAP
11
Sit Up
4
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
2
Incline Bench Press (Dumbbell)
4
6-8 reps
3
Pec Fly (Dumbbell)
4
6-8 reps
4
Pullover (Dumbbell)
4
6-8 reps
5
Skull Crusher
4
6-8 reps
6
Dip (Weighted)
4
10-12 reps
7
Tricep Rope Push Down (Cable)
4
10-12 reps
8
Katana Extension
4
10-12 reps
9
Chest Fly (Cable)
4
10-12 reps
10
Push Up
4
AMRAP
11
Sit Up
4
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
2
Incline Bench Press (Dumbbell)
4
6-8 reps
3
Pec Fly (Dumbbell)
4
6-8 reps
4
Pullover (Dumbbell)
4
6-8 reps
5
Skull Crusher
4
6-8 reps
6
Dip (Weighted)
4
10-12 reps
7
Tricep Rope Push Down (Cable)
4
10-12 reps
8
Katana Extension
4
10-12 reps
9
Chest Fly (Cable)
4
10-12 reps
10
Push Up
4
AMRAP
11
Sit Up
4
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
2
Incline Bench Press (Dumbbell)
4
6-8 reps
3
Pec Fly (Dumbbell)
4
6-8 reps
4
Pullover (Dumbbell)
4
6-8 reps
5
Skull Crusher
4
6-8 reps
6
Dip (Weighted)
4
10-12 reps
7
Tricep Rope Push Down (Cable)
4
10-12 reps
8
Katana Extension
4
10-12 reps
9
Chest Fly (Cable)
4
10-12 reps
10
Push Up
4
AMRAP
11
Sit Up
4
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
2
Incline Bench Press (Dumbbell)
4
6-8 reps
3
Pec Fly (Dumbbell)
4
6-8 reps
4
Pullover (Dumbbell)
4
6-8 reps
5
Skull Crusher
4
6-8 reps
6
Dip (Weighted)
4
10-12 reps
7
Tricep Rope Push Down (Cable)
4
10-12 reps
8
Katana Extension
4
10-12 reps
9
Chest Fly (Cable)
4
10-12 reps
10
Push Up
4
AMRAP
11
Sit Up
4
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
2
Incline Bench Press (Dumbbell)
4
6-8 reps
3
Pec Fly (Dumbbell)
4
6-8 reps
4
Pullover (Dumbbell)
4
6-8 reps
5
Skull Crusher
4
6-8 reps
6
Dip (Weighted)
4
10-12 reps
7
Tricep Rope Push Down (Cable)
4
10-12 reps
8
Katana Extension
4
10-12 reps
9
Chest Fly (Cable)
4
10-12 reps
10
Push Up
4
AMRAP
11
Sit Up
4
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
2
Incline Bench Press (Dumbbell)
4
6-8 reps
3
Pec Fly (Dumbbell)
4
6-8 reps
4
Pullover (Dumbbell)
4
6-8 reps
5
Skull Crusher
4
6-8 reps
6
Dip (Weighted)
4
10-12 reps
7
Tricep Rope Push Down (Cable)
4
10-12 reps
8
Katana Extension
4
10-12 reps
9
Chest Fly (Cable)
4
10-12 reps
10
Push Up
4
AMRAP
11
Sit Up
4
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
2
Incline Bench Press (Dumbbell)
4
6-8 reps
3
Pec Fly (Dumbbell)
4
6-8 reps
4
Pullover (Dumbbell)
4
6-8 reps
5
Skull Crusher
4
6-8 reps
6
Dip (Weighted)
4
10-12 reps
7
Tricep Rope Push Down (Cable)
4
10-12 reps
8
Katana Extension
4
10-12 reps
9
Chest Fly (Cable)
4
10-12 reps
10
Push Up
4
AMRAP
11
Sit Up
4
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
2
Incline Bench Press (Dumbbell)
4
6-8 reps
3
Pec Fly (Dumbbell)
4
6-8 reps
4
Pullover (Dumbbell)
4
6-8 reps
5
Skull Crusher
4
6-8 reps
6
Dip (Weighted)
4
10-12 reps
7
Tricep Rope Push Down (Cable)
4
10-12 reps
8
Katana Extension
4
10-12 reps
9
Chest Fly (Cable)
4
10-12 reps
10
Push Up
4
AMRAP
11
Sit Up
4
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
2
Incline Bench Press (Dumbbell)
4
6-8 reps
3
Pec Fly (Dumbbell)
4
6-8 reps
4
Pullover (Dumbbell)
4
6-8 reps
5
Skull Crusher
4
6-8 reps
6
Dip (Weighted)
4
10-12 reps
7
Tricep Rope Push Down (Cable)
4
10-12 reps
8
Katana Extension
4
10-12 reps
9
Chest Fly (Cable)
4
10-12 reps
10
Push Up
4
AMRAP
11
Sit Up
4
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3-5 reps
2
T-Bar Row
5
3-5 reps
3
Bent Over Row (Dumbbell)
4
6-8 reps
4
Bicep Curl (Dumbbell)
4
6-8 reps
5
Rear Delt Fly (Dumbbell)
4
6-8 reps
6
V-Bar Pulldown
4
10-12 reps
7
Rear Delt Fly (Machine)
4
10-12 reps
8
Rope Pulldown
4
10-12 reps
9
Lat Pulldown
4
10-12 reps
10
Back Extension
4
10-12 reps
11
Bicep Curl (Cable)
4
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3-5 reps
2
T-Bar Row
5
3-5 reps
3
Bent Over Row (Dumbbell)
4
6-8 reps
4
Bicep Curl (Dumbbell)
4
6-8 reps
5
Rear Delt Fly (Dumbbell)
4
6-8 reps
6
V-Bar Pulldown
4
10-12 reps
7
Rear Delt Fly (Machine)
4
10-12 reps
8
Rope Pulldown
4
10-12 reps
9
Lat Pulldown
4
10-12 reps
10
Back Extension
4
10-12 reps
11
Bicep Curl (Cable)
4
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3-5 reps
2
T-Bar Row
5
3-5 reps
3
Bent Over Row (Dumbbell)
4
6-8 reps
4
Bicep Curl (Dumbbell)
4
6-8 reps
5
Rear Delt Fly (Dumbbell)
4
6-8 reps
6
V-Bar Pulldown
4
10-12 reps
7
Rear Delt Fly (Machine)
4
10-12 reps
8
Rope Pulldown
4
10-12 reps
9
Lat Pulldown
4
10-12 reps
10
Back Extension
4
10-12 reps
11
Bicep Curl (Cable)
4
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3-5 reps
2
T-Bar Row
5
3-5 reps
3
Bent Over Row (Dumbbell)
4
6-8 reps
4
Bicep Curl (Dumbbell)
4
6-8 reps
5
Rear Delt Fly (Dumbbell)
4
6-8 reps
6
V-Bar Pulldown
4
10-12 reps
7
Rear Delt Fly (Machine)
4
10-12 reps
8
Rope Pulldown
4
10-12 reps
9
Lat Pulldown
4
10-12 reps
10
Back Extension
4
10-12 reps
11
Bicep Curl (Cable)
4
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3-5 reps
2
T-Bar Row
5
3-5 reps
3
Bent Over Row (Dumbbell)
4
6-8 reps
4
Bicep Curl (Dumbbell)
4
6-8 reps
5
Rear Delt Fly (Dumbbell)
4
6-8 reps
6
V-Bar Pulldown
4
10-12 reps
7
Rear Delt Fly (Machine)
4
10-12 reps
8
Rope Pulldown
4
10-12 reps
9
Lat Pulldown
4
10-12 reps
10
Back Extension
4
10-12 reps
11
Bicep Curl (Cable)
4
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3-5 reps
2
T-Bar Row
5
3-5 reps
3
Bent Over Row (Dumbbell)
4
6-8 reps
4
Bicep Curl (Dumbbell)
4
6-8 reps
5
Rear Delt Fly (Dumbbell)
4
6-8 reps
6
V-Bar Pulldown
4
10-12 reps
7
Rear Delt Fly (Machine)
4
10-12 reps
8
Rope Pulldown
4
10-12 reps
9
Lat Pulldown
4
10-12 reps
10
Back Extension
4
10-12 reps
11
Bicep Curl (Cable)
4
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3-5 reps
2
T-Bar Row
5
3-5 reps
3
Bent Over Row (Dumbbell)
4
6-8 reps
4
Bicep Curl (Dumbbell)
4
6-8 reps
5
Rear Delt Fly (Dumbbell)
4
6-8 reps
6
V-Bar Pulldown
4
10-12 reps
7
Rear Delt Fly (Machine)
4
10-12 reps
8
Rope Pulldown
4
10-12 reps
9
Lat Pulldown
4
10-12 reps
10
Back Extension
4
10-12 reps
11
Bicep Curl (Cable)
4
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3-5 reps
2
T-Bar Row
5
3-5 reps
3
Bent Over Row (Dumbbell)
4
6-8 reps
4
Bicep Curl (Dumbbell)
4
6-8 reps
5
Rear Delt Fly (Dumbbell)
4
6-8 reps
6
V-Bar Pulldown
4
10-12 reps
7
Rear Delt Fly (Machine)
4
10-12 reps
8
Rope Pulldown
4
10-12 reps
9
Lat Pulldown
4
10-12 reps
10
Back Extension
4
10-12 reps
11
Bicep Curl (Cable)
4
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3-5 reps
2
T-Bar Row
5
3-5 reps
3
Bent Over Row (Dumbbell)
4
6-8 reps
4
Bicep Curl (Dumbbell)
4
6-8 reps
5
Rear Delt Fly (Dumbbell)
4
6-8 reps
6
V-Bar Pulldown
4
10-12 reps
7
Rear Delt Fly (Machine)
4
10-12 reps
8
Rope Pulldown
4
10-12 reps
9
Lat Pulldown
4
10-12 reps
10
Back Extension
4
10-12 reps
11
Bicep Curl (Cable)
4
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3-5 reps
2
T-Bar Row
5
3-5 reps
3
Bent Over Row (Dumbbell)
4
6-8 reps
4
Bicep Curl (Dumbbell)
4
6-8 reps
5
Rear Delt Fly (Dumbbell)
4
6-8 reps
6
V-Bar Pulldown
4
10-12 reps
7
Rear Delt Fly (Machine)
4
10-12 reps
8
Rope Pulldown
4
10-12 reps
9
Lat Pulldown
4
10-12 reps
10
Back Extension
4
10-12 reps
11
Bicep Curl (Cable)
4
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3-5 reps
2
T-Bar Row
5
3-5 reps
3
Bent Over Row (Dumbbell)
4
6-8 reps
4
Bicep Curl (Dumbbell)
4
6-8 reps
5
Rear Delt Fly (Dumbbell)
4
6-8 reps
6
V-Bar Pulldown
4
10-12 reps
7
Rear Delt Fly (Machine)
4
10-12 reps
8
Rope Pulldown
4
10-12 reps
9
Lat Pulldown
4
10-12 reps
10
Back Extension
4
10-12 reps
11
Bicep Curl (Cable)
4
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3-5 reps
2
T-Bar Row
5
3-5 reps
3
Bent Over Row (Dumbbell)
4
6-8 reps
4
Bicep Curl (Dumbbell)
4
6-8 reps
5
Rear Delt Fly (Dumbbell)
4
6-8 reps
6
V-Bar Pulldown
4
10-12 reps
7
Rear Delt Fly (Machine)
4
10-12 reps
8
Rope Pulldown
4
10-12 reps
9
Lat Pulldown
4
10-12 reps
10
Back Extension
4
10-12 reps
11
Bicep Curl (Cable)
4
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
2
Overhead Press (Barbell)
5
3-5 reps
3
Leg Press
4
1
10-12 reps
-
4
Seated Calf Raise
4
10-12 reps
5
Overhead Press (Dumbbell)
4
6-8 reps
6
Rope lifts
4
6-8 reps
7
Shrug (Barbell)
4
10-12 reps
8
Hip Abductor (Machine)
4
10-12 reps
9
Hip Adductor (Machine)
4
10-12 reps
10
Lateral Raise (Dumbbell)
4
10-12 reps
11
Front Raise
4
10-12 reps
12
Hanging Leg Raise
4
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
2
Overhead Press (Barbell)
5
3-5 reps
3
Leg Press
4
1
10-12 reps
-
4
Seated Calf Raise
4
10-12 reps
5
Overhead Press (Dumbbell)
4
6-8 reps
6
Rope lifts
4
6-8 reps
7
Shrug (Barbell)
4
10-12 reps
8
Hip Abductor (Machine)
4
10-12 reps
9
Hip Adductor (Machine)
4
10-12 reps
10
Lateral Raise (Dumbbell)
4
10-12 reps
11
Front Raise
4
10-12 reps
12
Hanging Leg Raise
4
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
2
Overhead Press (Barbell)
5
3-5 reps
3
Leg Press
4
1
10-12 reps
-
4
Seated Calf Raise
4
10-12 reps
5
Overhead Press (Dumbbell)
4
6-8 reps
6
Rope lifts
4
6-8 reps
7
Shrug (Barbell)
4
10-12 reps
8
Hip Abductor (Machine)
4
10-12 reps
9
Hip Adductor (Machine)
4
10-12 reps
10
Lateral Raise (Dumbbell)
4
10-12 reps
11
Front Raise
4
10-12 reps
12
Hanging Leg Raise
4
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
2
Overhead Press (Barbell)
5
3-5 reps
3
Leg Press
4
1
10-12 reps
-
4
Seated Calf Raise
4
10-12 reps
5
Overhead Press (Dumbbell)
4
6-8 reps
6
Rope lifts
4
6-8 reps
7
Shrug (Barbell)
4
10-12 reps
8
Hip Abductor (Machine)
4
10-12 reps
9
Hip Adductor (Machine)
4
10-12 reps
10
Lateral Raise (Dumbbell)
4
10-12 reps
11
Front Raise
4
10-12 reps
12
Hanging Leg Raise
4
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
2
Overhead Press (Barbell)
5
3-5 reps
3
Leg Press
4
1
10-12 reps
-
4
Seated Calf Raise
4
10-12 reps
5
Overhead Press (Dumbbell)
4
6-8 reps
6
Rope lifts
4
6-8 reps
7
Shrug (Barbell)
4
10-12 reps
8
Hip Abductor (Machine)
4
10-12 reps
9
Hip Adductor (Machine)
4
10-12 reps
10
Lateral Raise (Dumbbell)
4
10-12 reps
11
Front Raise
4
10-12 reps
12
Hanging Leg Raise
4
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
2
Overhead Press (Barbell)
5
3-5 reps
3
Leg Press
4
1
10-12 reps
-
4
Seated Calf Raise
4
10-12 reps
5
Overhead Press (Dumbbell)
4
6-8 reps
6
Rope lifts
4
6-8 reps
7
Shrug (Barbell)
4
10-12 reps
8
Hip Abductor (Machine)
4
10-12 reps
9
Hip Adductor (Machine)
4
10-12 reps
10
Lateral Raise (Dumbbell)
4
10-12 reps
11
Front Raise
4
10-12 reps
12
Hanging Leg Raise
4
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
2
Overhead Press (Barbell)
5
3-5 reps
3
Leg Press
4
1
10-12 reps
-
4
Seated Calf Raise
4
10-12 reps
5
Overhead Press (Dumbbell)
4
6-8 reps
6
Rope lifts
4
6-8 reps
7
Shrug (Barbell)
4
10-12 reps
8
Hip Abductor (Machine)
4
10-12 reps
9
Hip Adductor (Machine)
4
10-12 reps
10
Lateral Raise (Dumbbell)
4
10-12 reps
11
Front Raise
4
10-12 reps
12
Hanging Leg Raise
4
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
2
Overhead Press (Barbell)
5
3-5 reps
3
Leg Press
4
1
10-12 reps
-
4
Seated Calf Raise
4
10-12 reps
5
Overhead Press (Dumbbell)
4
6-8 reps
6
Rope lifts
4
6-8 reps
7
Shrug (Barbell)
4
10-12 reps
8
Hip Abductor (Machine)
4
10-12 reps
9
Hip Adductor (Machine)
4
10-12 reps
10
Lateral Raise (Dumbbell)
4
10-12 reps
11
Front Raise
4
10-12 reps
12
Hanging Leg Raise
4
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
2
Overhead Press (Barbell)
5
3-5 reps
3
Leg Press
4
1
10-12 reps
-
4
Seated Calf Raise
4
10-12 reps
5
Overhead Press (Dumbbell)
4
6-8 reps
6
Rope lifts
4
6-8 reps
7
Shrug (Barbell)
4
10-12 reps
8
Hip Abductor (Machine)
4
10-12 reps
9
Hip Adductor (Machine)
4
10-12 reps
10
Lateral Raise (Dumbbell)
4
10-12 reps
11
Front Raise
4
10-12 reps
12
Hanging Leg Raise
4
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
2
Overhead Press (Barbell)
5
3-5 reps
3
Leg Press
4
1
10-12 reps
-
4
Seated Calf Raise
4
10-12 reps
5
Overhead Press (Dumbbell)
4
6-8 reps
6
Rope lifts
4
6-8 reps
7
Shrug (Barbell)
4
10-12 reps
8
Hip Abductor (Machine)
4
10-12 reps
9
Hip Adductor (Machine)
4
10-12 reps
10
Lateral Raise (Dumbbell)
4
10-12 reps
11
Front Raise
4
10-12 reps
12
Hanging Leg Raise
4
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
2
Overhead Press (Barbell)
5
3-5 reps
3
Leg Press
4
1
10-12 reps
-
4
Seated Calf Raise
4
10-12 reps
5
Overhead Press (Dumbbell)
4
6-8 reps
6
Rope lifts
4
6-8 reps
7
Shrug (Barbell)
4
10-12 reps
8
Hip Abductor (Machine)
4
10-12 reps
9
Hip Adductor (Machine)
4
10-12 reps
10
Lateral Raise (Dumbbell)
4
10-12 reps
11
Front Raise
4
10-12 reps
12
Hanging Leg Raise
4
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
2
Overhead Press (Barbell)
5
3-5 reps
3
Leg Press
4
1
10-12 reps
-
4
Seated Calf Raise
4
10-12 reps
5
Overhead Press (Dumbbell)
4
6-8 reps
6
Rope lifts
4
6-8 reps
7
Shrug (Barbell)
4
10-12 reps
8
Hip Abductor (Machine)
4
10-12 reps
9
Hip Adductor (Machine)
4
10-12 reps
10
Lateral Raise (Dumbbell)
4
10-12 reps
11
Front Raise
4
10-12 reps
12
Hanging Leg Raise
4
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
2
Pull-Up (Bodyweight)
4
AMRAP
3
Dip (Bodyweight)
4
AMRAP
4
Bench Press (Dumbbell)
4
6-8 reps
5
Seated Row (Machine)
4
6-8 reps
6
Bicep Curl (Dumbbell)
4
6-8 reps
7
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
8
Single Arm Tricep Extension (Cable)
4
10-12 reps
9
Standing Pullover (Cable)
4
10-12 reps
10
Bicep Curl (Cable)
4
10-12 reps
11
Chest Fly (Machine)
4
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
2
Pull-Up (Bodyweight)
4
AMRAP
3
Dip (Bodyweight)
4
AMRAP
4
Bench Press (Dumbbell)
4
6-8 reps
5
Seated Row (Machine)
4
6-8 reps
6
Bicep Curl (Dumbbell)
4
6-8 reps
7
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
8
Single Arm Tricep Extension (Cable)
4
10-12 reps
9
Standing Pullover (Cable)
4
10-12 reps
10
Bicep Curl (Cable)
4
10-12 reps
11
Chest Fly (Machine)
4
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
2
Pull-Up (Bodyweight)
4
AMRAP
3
Dip (Bodyweight)
4
AMRAP
4
Bench Press (Dumbbell)
4
6-8 reps
5
Seated Row (Machine)
4
6-8 reps
6
Bicep Curl (Dumbbell)
4
6-8 reps
7
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
8
Single Arm Tricep Extension (Cable)
4
10-12 reps
9
Standing Pullover (Cable)
4
10-12 reps
10
Bicep Curl (Cable)
4
10-12 reps
11
Chest Fly (Machine)
4
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
2
Pull-Up (Bodyweight)
4
AMRAP
3
Dip (Bodyweight)
4
AMRAP
4
Bench Press (Dumbbell)
4
6-8 reps
5
Seated Row (Machine)
4
6-8 reps
6
Bicep Curl (Dumbbell)
4
6-8 reps
7
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
8
Single Arm Tricep Extension (Cable)
4
10-12 reps
9
Standing Pullover (Cable)
4
10-12 reps
10
Bicep Curl (Cable)
4
10-12 reps
11
Chest Fly (Machine)
4
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
2
Pull-Up (Bodyweight)
4
AMRAP
3
Dip (Bodyweight)
4
AMRAP
4
Bench Press (Dumbbell)
4
6-8 reps
5
Seated Row (Machine)
4
6-8 reps
6
Bicep Curl (Dumbbell)
4
6-8 reps
7
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
8
Single Arm Tricep Extension (Cable)
4
10-12 reps
9
Standing Pullover (Cable)
4
10-12 reps
10
Bicep Curl (Cable)
4
10-12 reps
11
Chest Fly (Machine)
4
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
2
Pull-Up (Bodyweight)
4
AMRAP
3
Dip (Bodyweight)
4
AMRAP
4
Bench Press (Dumbbell)
4
6-8 reps
5
Seated Row (Machine)
4
6-8 reps
6
Bicep Curl (Dumbbell)
4
6-8 reps
7
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
8
Single Arm Tricep Extension (Cable)
4
10-12 reps
9
Standing Pullover (Cable)
4
10-12 reps
10
Bicep Curl (Cable)
4
10-12 reps
11
Chest Fly (Machine)
4
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
2
Pull-Up (Bodyweight)
4
AMRAP
3
Dip (Bodyweight)
4
AMRAP
4
Bench Press (Dumbbell)
4
6-8 reps
5
Seated Row (Machine)
4
6-8 reps
6
Bicep Curl (Dumbbell)
4
6-8 reps
7
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
8
Single Arm Tricep Extension (Cable)
4
10-12 reps
9
Standing Pullover (Cable)
4
10-12 reps
10
Bicep Curl (Cable)
4
10-12 reps
11
Chest Fly (Machine)
4
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
2
Pull-Up (Bodyweight)
4
AMRAP
3
Dip (Bodyweight)
4
AMRAP
4
Bench Press (Dumbbell)
4
6-8 reps
5
Seated Row (Machine)
4
6-8 reps
6
Bicep Curl (Dumbbell)
4
6-8 reps
7
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
8
Single Arm Tricep Extension (Cable)
4
10-12 reps
9
Standing Pullover (Cable)
4
10-12 reps
10
Bicep Curl (Cable)
4
10-12 reps
11
Chest Fly (Machine)
4
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
2
Pull-Up (Bodyweight)
4
AMRAP
3
Dip (Bodyweight)
4
AMRAP
4
Bench Press (Dumbbell)
4
6-8 reps
5
Seated Row (Machine)
4
6-8 reps
6
Bicep Curl (Dumbbell)
4
6-8 reps
7
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
8
Single Arm Tricep Extension (Cable)
4
10-12 reps
9
Standing Pullover (Cable)
4
10-12 reps
10
Bicep Curl (Cable)
4
10-12 reps
11
Chest Fly (Machine)
4
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
2
Pull-Up (Bodyweight)
4
AMRAP
3
Dip (Bodyweight)
4
AMRAP
4
Bench Press (Dumbbell)
4
6-8 reps
5
Seated Row (Machine)
4
6-8 reps
6
Bicep Curl (Dumbbell)
4
6-8 reps
7
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
8
Single Arm Tricep Extension (Cable)
4
10-12 reps
9
Standing Pullover (Cable)
4
10-12 reps
10
Bicep Curl (Cable)
4
10-12 reps
11
Chest Fly (Machine)
4
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
2
Pull-Up (Bodyweight)
4
AMRAP
3
Dip (Bodyweight)
4
AMRAP
4
Bench Press (Dumbbell)
4
6-8 reps
5
Seated Row (Machine)
4
6-8 reps
6
Bicep Curl (Dumbbell)
4
6-8 reps
7
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
8
Single Arm Tricep Extension (Cable)
4
10-12 reps
9
Standing Pullover (Cable)
4
10-12 reps
10
Bicep Curl (Cable)
4
10-12 reps
11
Chest Fly (Machine)
4
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
2
Pull-Up (Bodyweight)
4
AMRAP
3
Dip (Bodyweight)
4
AMRAP
4
Bench Press (Dumbbell)
4
6-8 reps
5
Seated Row (Machine)
4
6-8 reps
6
Bicep Curl (Dumbbell)
4
6-8 reps
7
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
8
Single Arm Tricep Extension (Cable)
4
10-12 reps
9
Standing Pullover (Cable)
4
10-12 reps
10
Bicep Curl (Cable)
4
10-12 reps
11
Chest Fly (Machine)
4
10-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
2
Overhead Press (Barbell)
5
3-5 reps
3
Single Leg Press
4
6-8 reps
4
Seated Calf Raise
4
10-12 reps
5
Leg Extension
4
8-10 reps
6
Leg Curl
4
8-10 reps
7
Arnold Press
4
10-12 reps
8
Lateral Raise (Cable)
4
10-12 reps
9
Y Raise
4
10-12 reps
10
Upright Row (Cable)
4
10-12 reps
11
Cable Crunch
4
10-12 reps
12
Back Extension (Weighted)
4
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
2
Overhead Press (Barbell)
5
3-5 reps
3
Single Leg Press
4
6-8 reps
4
Seated Calf Raise
4
10-12 reps
5
Leg Extension
4
8-10 reps
6
Leg Curl
4
8-10 reps
7
Arnold Press
4
10-12 reps
8
Lateral Raise (Cable)
4
10-12 reps
9
Y Raise
4
10-12 reps
10
Upright Row (Cable)
4
10-12 reps
11
Cable Crunch
4
10-12 reps
12
Back Extension (Weighted)
4
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
2
Overhead Press (Barbell)
5
3-5 reps
3
Single Leg Press
4
6-8 reps
4
Seated Calf Raise
4
10-12 reps
5
Leg Extension
4
8-10 reps
6
Leg Curl
4
8-10 reps
7
Arnold Press
4
10-12 reps
8
Lateral Raise (Cable)
4
10-12 reps
9
Y Raise
4
10-12 reps
10
Upright Row (Cable)
4
10-12 reps
11
Cable Crunch
4
10-12 reps
12
Back Extension (Weighted)
4
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
2
Overhead Press (Barbell)
5
3-5 reps
3
Single Leg Press
4
6-8 reps
4
Seated Calf Raise
4
10-12 reps
5
Leg Extension
4
8-10 reps
6
Leg Curl
4
8-10 reps
7
Arnold Press
4
10-12 reps
8
Lateral Raise (Cable)
4
10-12 reps
9
Y Raise
4
10-12 reps
10
Upright Row (Cable)
4
10-12 reps
11
Cable Crunch
4
10-12 reps
12
Back Extension (Weighted)
4
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
2
Overhead Press (Barbell)
5
3-5 reps
3
Single Leg Press
4
6-8 reps
4
Seated Calf Raise
4
10-12 reps
5
Leg Extension
4
8-10 reps
6
Leg Curl
4
8-10 reps
7
Arnold Press
4
10-12 reps
8
Lateral Raise (Cable)
4
10-12 reps
9
Y Raise
4
10-12 reps
10
Upright Row (Cable)
4
10-12 reps
11
Cable Crunch
4
10-12 reps
12
Back Extension (Weighted)
4
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
2
Overhead Press (Barbell)
5
3-5 reps
3
Single Leg Press
4
6-8 reps
4
Seated Calf Raise
4
10-12 reps
5
Leg Extension
4
8-10 reps
6
Leg Curl
4
8-10 reps
7
Arnold Press
4
10-12 reps
8
Lateral Raise (Cable)
4
10-12 reps
9
Y Raise
4
10-12 reps
10
Upright Row (Cable)
4
10-12 reps
11
Cable Crunch
4
10-12 reps
12
Back Extension (Weighted)
4
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
2
Overhead Press (Barbell)
5
3-5 reps
3
Single Leg Press
4
6-8 reps
4
Seated Calf Raise
4
10-12 reps
5
Leg Extension
4
8-10 reps
6
Leg Curl
4
8-10 reps
7
Arnold Press
4
10-12 reps
8
Lateral Raise (Cable)
4
10-12 reps
9
Y Raise
4
10-12 reps
10
Upright Row (Cable)
4
10-12 reps
11
Cable Crunch
4
10-12 reps
12
Back Extension (Weighted)
4
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
2
Overhead Press (Barbell)
5
3-5 reps
3
Single Leg Press
4
6-8 reps
4
Seated Calf Raise
4
10-12 reps
5
Leg Extension
4
8-10 reps
6
Leg Curl
4
8-10 reps
7
Arnold Press
4
10-12 reps
8
Lateral Raise (Cable)
4
10-12 reps
9
Y Raise
4
10-12 reps
10
Upright Row (Cable)
4
10-12 reps
11
Cable Crunch
4
10-12 reps
12
Back Extension (Weighted)
4
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
2
Overhead Press (Barbell)
5
3-5 reps
3
Single Leg Press
4
6-8 reps
4
Seated Calf Raise
4
10-12 reps
5
Leg Extension
4
8-10 reps
6
Leg Curl
4
8-10 reps
7
Arnold Press
4
10-12 reps
8
Lateral Raise (Cable)
4
10-12 reps
9
Y Raise
4
10-12 reps
10
Upright Row (Cable)
4
10-12 reps
11
Cable Crunch
4
10-12 reps
12
Back Extension (Weighted)
4
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
2
Overhead Press (Barbell)
5
3-5 reps
3
Single Leg Press
4
6-8 reps
4
Seated Calf Raise
4
10-12 reps
5
Leg Extension
4
8-10 reps
6
Leg Curl
4
8-10 reps
7
Arnold Press
4
10-12 reps
8
Lateral Raise (Cable)
4
10-12 reps
9
Y Raise
4
10-12 reps
10
Upright Row (Cable)
4
10-12 reps
11
Cable Crunch
4
10-12 reps
12
Back Extension (Weighted)
4
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
2
Overhead Press (Barbell)
5
3-5 reps
3
Single Leg Press
4
6-8 reps
4
Seated Calf Raise
4
10-12 reps
5
Leg Extension
4
8-10 reps
6
Leg Curl
4
8-10 reps
7
Arnold Press
4
10-12 reps
8
Lateral Raise (Cable)
4
10-12 reps
9
Y Raise
4
10-12 reps
10
Upright Row (Cable)
4
10-12 reps
11
Cable Crunch
4
10-12 reps
12
Back Extension (Weighted)
4
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
2
Overhead Press (Barbell)
5
3-5 reps
3
Single Leg Press
4
6-8 reps
4
Seated Calf Raise
4
10-12 reps
5
Leg Extension
4
8-10 reps
6
Leg Curl
4
8-10 reps
7
Arnold Press
4
10-12 reps
8
Lateral Raise (Cable)
4
10-12 reps
9
Y Raise
4
10-12 reps
10
Upright Row (Cable)
4
10-12 reps
11
Cable Crunch
4
10-12 reps
12
Back Extension (Weighted)
4
12-15 reps
Week 1
1 / 12 Weeks
Day 2
1
Pull-Up (Weighted)5 Sets
3-5 Reps
2
T-Bar Row5 Sets
3-5 Reps
3
Bent Over Row (Dumbbell)4 Sets
6-8 Reps
4
Bicep Curl (Dumbbell)4 Sets
6-8 Reps
5
Rear Delt Fly (Dumbbell)4 Sets
6-8 Reps
6
V-Bar Pulldown4 Sets
10-12 Reps
7
Rear Delt Fly (Machine)4 Sets
10-12 Reps
8
Rope Pulldown4 Sets
10-12 Reps
9
Lat Pulldown4 Sets
10-12 Reps
10
Back Extension4 Sets
10-12 Reps
11
Bicep Curl (Cable)4 Sets
10-12 Reps
Day 4
1
Bench Press (Barbell)5 Sets
3-5 Reps
2
Pull-Up (Bodyweight)4 Sets
AMRAP
3
Dip (Bodyweight)4 Sets
AMRAP
4
Bench Press (Dumbbell)4 Sets
6-8 Reps
5
Seated Row (Machine)4 Sets
6-8 Reps
6
Bicep Curl (Dumbbell)4 Sets
6-8 Reps
7
V-Handle Tricep Pushdown (Cable)4 Sets
6-8 Reps
8
Single Arm Tricep Extension (Cable)4 Sets
10-12 Reps
9
Standing Pullover (Cable)4 Sets
10-12 Reps
10
Bicep Curl (Cable)4 Sets
10-12 Reps
11
Chest Fly (Machine)4 Sets
10-12 Reps
Day 1
1
Bench Press (Barbell)5 Sets
3-5 Reps
2
Incline Bench Press (Dumbbell)4 Sets
6-8 Reps
3
Pec Fly (Dumbbell)4 Sets
6-8 Reps
4
Pullover (Dumbbell)4 Sets
6-8 Reps
5
Skull Crusher4 Sets
6-8 Reps
6
Dip (Weighted)4 Sets
10-12 Reps
7
Tricep Rope Push Down (Cable)4 Sets
10-12 Reps
8
Katana Extension4 Sets
10-12 Reps
9
Chest Fly (Cable)4 Sets
10-12 Reps
10
Push Up4 Sets
AMRAP
11
Sit Up4 Sets
AMRAP
Day 3
1
Squat (Barbell)5 Sets
3-5 Reps
2
Overhead Press (Barbell)5 Sets
3-5 Reps
3
Leg Press4 Sets
1 Set
10-12 Reps
-
4
Seated Calf Raise4 Sets
10-12 Reps
5
Overhead Press (Dumbbell)4 Sets
6-8 Reps
6
Rope lifts4 Sets
6-8 Reps
7
Shrug (Barbell)4 Sets
10-12 Reps
8
Hip Abductor (Machine)4 Sets
10-12 Reps
9
Hip Adductor (Machine)4 Sets
10-12 Reps
10
Lateral Raise (Dumbbell)4 Sets
10-12 Reps
11
Front Raise4 Sets
10-12 Reps
12
Hanging Leg Raise4 Sets
12-15 Reps
Day 5
1
Deadlift (Barbell)5 Sets
3-5 Reps
2
Overhead Press (Barbell)5 Sets
3-5 Reps
3
Single Leg Press4 Sets
6-8 Reps
4
Seated Calf Raise4 Sets
10-12 Reps
5
Leg Extension4 Sets
8-10 Reps
6
Leg Curl4 Sets
8-10 Reps
7
Arnold Press4 Sets
10-12 Reps
8
Lateral Raise (Cable)4 Sets
10-12 Reps
9
Y Raise4 Sets
10-12 Reps
10
Upright Row (Cable)4 Sets
10-12 Reps
11
Cable Crunch4 Sets
10-12 Reps
12
Back Extension (Weighted)4 Sets
12-15 Reps