Program Description
Arms,chest,shoulders,neck,abs,upper back deprioritised muscle groups are legs,lats
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Powerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedFeb 11, 2024 08:20
- Last EditedAug 19, 2024 01:54
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)
3
4-6 reps
1B
Bicep Curl (EZ Bar)
3
6-8 reps
2
Pullover (Dumbbell)
3
6-10 reps
3A
Behind-the-Neck Push Press
3
6-10 reps
3B
Plank (Weighted)
4
8-12 reps
4A
Chest Press (Machine)
4
8-12 reps
4B
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
5A
Skull Crusher
3
10-15 reps
5B
Neck Curl
2
10-20 reps
5C
Neck Extension
2
10-20 reps
6
Seated Calf Raise
4
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
1B
Bicep Curl (EZ Bar)
3
6-8 reps
2
Pullover (Dumbbell)
3
6-10 reps
3A
Behind-the-Neck Push Press
3
6-10 reps
3B
Plank (Weighted)
4
8-12 reps
4A
Chest Press (Machine)
4
8-12 reps
4B
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
5A
Skull Crusher
3
10-15 reps
5B
Neck Curl
2
10-20 reps
5C
Neck Extension
2
10-20 reps
6
Seated Calf Raise
4
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
1B
Bicep Curl (EZ Bar)
3
6-8 reps
2
Pullover (Dumbbell)
3
6-10 reps
3A
Behind-the-Neck Push Press
3
6-10 reps
3B
Plank (Weighted)
4
8-12 reps
4A
Chest Press (Machine)
4
8-12 reps
4B
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
5A
Skull Crusher
3
10-15 reps
5B
Neck Curl
2
10-20 reps
5C
Neck Extension
2
10-20 reps
6
Seated Calf Raise
4
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
1B
Bicep Curl (EZ Bar)
3
6-8 reps
2
Pullover (Dumbbell)
3
6-10 reps
3A
Behind-the-Neck Push Press
3
6-10 reps
3B
Plank (Weighted)
4
8-12 reps
4A
Chest Press (Machine)
4
8-12 reps
4B
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
5A
Skull Crusher
3
10-15 reps
5B
Neck Curl
2
10-20 reps
5C
Neck Extension
2
10-20 reps
6
Seated Calf Raise
4
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
1B
Bicep Curl (EZ Bar)
3
6-8 reps
2
Pullover (Dumbbell)
3
6-10 reps
3A
Behind-the-Neck Push Press
3
6-10 reps
3B
Plank (Weighted)
4
8-12 reps
4A
Chest Press (Machine)
4
8-12 reps
4B
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
5A
Skull Crusher
3
10-15 reps
5B
Neck Curl
2
10-20 reps
5C
Neck Extension
2
10-20 reps
6
Seated Calf Raise
4
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
1B
Bicep Curl (EZ Bar)
3
6-8 reps
2
Pullover (Dumbbell)
3
6-10 reps
3A
Behind-the-Neck Push Press
3
6-10 reps
3B
Plank (Weighted)
4
8-12 reps
4A
Chest Press (Machine)
4
8-12 reps
4B
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
5A
Skull Crusher
3
10-15 reps
5B
Neck Curl
2
10-20 reps
5C
Neck Extension
2
10-20 reps
6
Seated Calf Raise
4
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
1B
Bicep Curl (EZ Bar)
3
6-8 reps
2
Pullover (Dumbbell)
3
6-10 reps
3A
Behind-the-Neck Push Press
3
6-10 reps
3B
Plank (Weighted)
4
8-12 reps
4A
Chest Press (Machine)
4
8-12 reps
4B
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
5A
Skull Crusher
3
10-15 reps
5B
Neck Curl
2
10-20 reps
5C
Neck Extension
2
10-20 reps
6
Seated Calf Raise
4
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
1B
Bicep Curl (EZ Bar)
3
6-8 reps
2
Pullover (Dumbbell)
3
6-10 reps
3A
Behind-the-Neck Push Press
3
6-10 reps
3B
Plank (Weighted)
4
8-12 reps
4A
Chest Press (Machine)
4
8-12 reps
4B
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
5A
Skull Crusher
3
10-15 reps
5B
Neck Curl
2
10-20 reps
5C
Neck Extension
2
10-20 reps
6
Seated Calf Raise
4
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
1B
Bicep Curl (EZ Bar)
3
6-8 reps
2
Pullover (Dumbbell)
3
6-10 reps
3A
Behind-the-Neck Push Press
3
6-10 reps
3B
Plank (Weighted)
4
8-12 reps
4A
Chest Press (Machine)
4
8-12 reps
4B
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
5A
Skull Crusher
3
10-15 reps
5B
Neck Curl
2
10-20 reps
5C
Neck Extension
2
10-20 reps
6
Seated Calf Raise
4
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
1B
Bicep Curl (EZ Bar)
3
6-8 reps
2
Pullover (Dumbbell)
3
6-10 reps
3A
Behind-the-Neck Push Press
3
6-10 reps
3B
Plank (Weighted)
4
8-12 reps
4A
Chest Press (Machine)
4
8-12 reps
4B
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
5A
Skull Crusher
3
10-15 reps
5B
Neck Curl
2
10-20 reps
5C
Neck Extension
2
10-20 reps
6
Seated Calf Raise
4
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
1B
Bicep Curl (EZ Bar)
3
6-8 reps
2
Pullover (Dumbbell)
3
6-10 reps
3A
Behind-the-Neck Push Press
3
6-10 reps
3B
Plank (Weighted)
4
8-12 reps
4A
Chest Press (Machine)
4
8-12 reps
4B
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
5A
Skull Crusher
3
10-15 reps
5B
Neck Curl
2
10-20 reps
5C
Neck Extension
2
10-20 reps
6
Seated Calf Raise
4
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
1B
Bicep Curl (EZ Bar)
3
6-8 reps
2
Pullover (Dumbbell)
3
6-10 reps
3A
Behind-the-Neck Push Press
3
6-10 reps
3B
Plank (Weighted)
4
8-12 reps
4A
Chest Press (Machine)
4
8-12 reps
4B
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
5A
Skull Crusher
3
10-15 reps
5B
Neck Curl
2
10-20 reps
5C
Neck Extension
2
10-20 reps
6
Seated Calf Raise
4
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
2
Romanian Deadlift (Barbell)
4
8-12 reps
3A
Leg Press
4
8-12 reps
3B
Hammer Curl
3
6-8 reps
4A
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
4B
Preacher Curl (Barbell)
2
8-10 reps
5A
Leg Extension
3
10-12 reps
5B
Upright Row (Barbell)
4
8-12 reps
6A
Dumbbell Row
4
8-12 reps
6B
Neck Curl
2
10-15 reps
6C
Neck Extension
2
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
2
Romanian Deadlift (Barbell)
4
8-12 reps
3A
Leg Press
4
8-12 reps
3B
Hammer Curl
3
6-8 reps
4A
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
4B
Preacher Curl (Barbell)
2
8-10 reps
5A
Leg Extension
3
10-12 reps
5B
Upright Row (Barbell)
4
8-12 reps
6A
Dumbbell Row
4
8-12 reps
6B
Neck Curl
2
10-15 reps
6C
Neck Extension
2
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
2
Romanian Deadlift (Barbell)
4
8-12 reps
3A
Leg Press
4
8-12 reps
3B
Hammer Curl
3
6-8 reps
4A
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
4B
Preacher Curl (Barbell)
2
8-10 reps
5A
Leg Extension
3
10-12 reps
5B
Upright Row (Barbell)
4
8-12 reps
6A
Dumbbell Row
4
8-12 reps
6B
Neck Curl
2
10-15 reps
6C
Neck Extension
2
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
2
Romanian Deadlift (Barbell)
4
8-12 reps
3A
Leg Press
4
8-12 reps
3B
Hammer Curl
3
6-8 reps
4A
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
4B
Preacher Curl (Barbell)
2
8-10 reps
5A
Leg Extension
3
10-12 reps
5B
Upright Row (Barbell)
4
8-12 reps
6A
Dumbbell Row
4
8-12 reps
6B
Neck Curl
2
10-15 reps
6C
Neck Extension
2
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
2
Romanian Deadlift (Barbell)
4
8-12 reps
3A
Leg Press
4
8-12 reps
3B
Hammer Curl
3
6-8 reps
4A
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
4B
Preacher Curl (Barbell)
2
8-10 reps
5A
Leg Extension
3
10-12 reps
5B
Upright Row (Barbell)
4
8-12 reps
6A
Dumbbell Row
4
8-12 reps
6B
Neck Curl
2
10-15 reps
6C
Neck Extension
2
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
2
Romanian Deadlift (Barbell)
4
8-12 reps
3A
Leg Press
4
8-12 reps
3B
Hammer Curl
3
6-8 reps
4A
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
4B
Preacher Curl (Barbell)
2
8-10 reps
5A
Leg Extension
3
10-12 reps
5B
Upright Row (Barbell)
4
8-12 reps
6A
Dumbbell Row
4
8-12 reps
6B
Neck Curl
2
10-15 reps
6C
Neck Extension
2
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
2
Romanian Deadlift (Barbell)
4
8-12 reps
3A
Leg Press
4
8-12 reps
3B
Hammer Curl
3
6-8 reps
4A
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
4B
Preacher Curl (Barbell)
2
8-10 reps
5A
Leg Extension
3
10-12 reps
5B
Upright Row (Barbell)
4
8-12 reps
6A
Dumbbell Row
4
8-12 reps
6B
Neck Curl
2
10-15 reps
6C
Neck Extension
2
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
2
Romanian Deadlift (Barbell)
4
8-12 reps
3A
Leg Press
4
8-12 reps
3B
Hammer Curl
3
6-8 reps
4A
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
4B
Preacher Curl (Barbell)
2
8-10 reps
5A
Leg Extension
3
10-12 reps
5B
Upright Row (Barbell)
4
8-12 reps
6A
Dumbbell Row
4
8-12 reps
6B
Neck Curl
2
10-15 reps
6C
Neck Extension
2
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
2
Romanian Deadlift (Barbell)
4
8-12 reps
3A
Leg Press
4
8-12 reps
3B
Hammer Curl
3
6-8 reps
4A
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
4B
Preacher Curl (Barbell)
2
8-10 reps
5A
Leg Extension
3
10-12 reps
5B
Upright Row (Barbell)
4
8-12 reps
6A
Dumbbell Row
4
8-12 reps
6B
Neck Curl
2
10-15 reps
6C
Neck Extension
2
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
2
Romanian Deadlift (Barbell)
4
8-12 reps
3A
Leg Press
4
8-12 reps
3B
Hammer Curl
3
6-8 reps
4A
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
4B
Preacher Curl (Barbell)
2
8-10 reps
5A
Leg Extension
3
10-12 reps
5B
Upright Row (Barbell)
4
8-12 reps
6A
Dumbbell Row
4
8-12 reps
6B
Neck Curl
2
10-15 reps
6C
Neck Extension
2
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
2
Romanian Deadlift (Barbell)
4
8-12 reps
3A
Leg Press
4
8-12 reps
3B
Hammer Curl
3
6-8 reps
4A
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
4B
Preacher Curl (Barbell)
2
8-10 reps
5A
Leg Extension
3
10-12 reps
5B
Upright Row (Barbell)
4
8-12 reps
6A
Dumbbell Row
4
8-12 reps
6B
Neck Curl
2
10-15 reps
6C
Neck Extension
2
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
2
Romanian Deadlift (Barbell)
4
8-12 reps
3A
Leg Press
4
8-12 reps
3B
Hammer Curl
3
6-8 reps
4A
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
4B
Preacher Curl (Barbell)
2
8-10 reps
5A
Leg Extension
3
10-12 reps
5B
Upright Row (Barbell)
4
8-12 reps
6A
Dumbbell Row
4
8-12 reps
6B
Neck Curl
2
10-15 reps
6C
Neck Extension
2
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
1B
Bicep Curl (EZ Bar)
3
6-8 reps
2A
Incline Bench Press (Barbell)
3
8-12 reps
2B
Bayesian Curl
2
10-12 reps
3
V-Handle Tricep Pushdown (Cable)
1
8-10 reps
4A
JM Press
3
8-12 reps
4B
Neck Curl
2
10-15 reps
4C
Neck Extension
2
10-15 reps
5
Seated Calf Raise
4
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
1B
Bicep Curl (EZ Bar)
3
6-8 reps
2A
Incline Bench Press (Barbell)
3
8-12 reps
2B
Bayesian Curl
2
10-12 reps
3
V-Handle Tricep Pushdown (Cable)
1
8-10 reps
4A
JM Press
3
8-12 reps
4B
Neck Curl
2
10-15 reps
4C
Neck Extension
2
10-15 reps
5
Seated Calf Raise
4
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
1B
Bicep Curl (EZ Bar)
3
6-8 reps
2A
Incline Bench Press (Barbell)
3
8-12 reps
2B
Bayesian Curl
2
10-12 reps
3
V-Handle Tricep Pushdown (Cable)
1
8-10 reps
4A
JM Press
3
8-12 reps
4B
Neck Curl
2
10-15 reps
4C
Neck Extension
2
10-15 reps
5
Seated Calf Raise
4
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
1B
Bicep Curl (EZ Bar)
3
6-8 reps
2A
Incline Bench Press (Barbell)
3
8-12 reps
2B
Bayesian Curl
2
10-12 reps
3
V-Handle Tricep Pushdown (Cable)
1
8-10 reps
4A
JM Press
3
8-12 reps
4B
Neck Curl
2
10-15 reps
4C
Neck Extension
2
10-15 reps
5
Seated Calf Raise
4
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
1B
Bicep Curl (EZ Bar)
3
6-8 reps
2A
Incline Bench Press (Barbell)
3
8-12 reps
2B
Bayesian Curl
2
10-12 reps
3
V-Handle Tricep Pushdown (Cable)
1
8-10 reps
4A
JM Press
3
8-12 reps
4B
Neck Curl
2
10-15 reps
4C
Neck Extension
2
10-15 reps
5
Seated Calf Raise
4
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
1B
Bicep Curl (EZ Bar)
3
6-8 reps
2A
Incline Bench Press (Barbell)
3
8-12 reps
2B
Bayesian Curl
2
10-12 reps
3
V-Handle Tricep Pushdown (Cable)
1
8-10 reps
4A
JM Press
3
8-12 reps
4B
Neck Curl
2
10-15 reps
4C
Neck Extension
2
10-15 reps
5
Seated Calf Raise
4
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
1B
Bicep Curl (EZ Bar)
3
6-8 reps
2A
Incline Bench Press (Barbell)
3
8-12 reps
2B
Bayesian Curl
2
10-12 reps
3
V-Handle Tricep Pushdown (Cable)
1
8-10 reps
4A
JM Press
3
8-12 reps
4B
Neck Curl
2
10-15 reps
4C
Neck Extension
2
10-15 reps
5
Seated Calf Raise
4
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
1B
Bicep Curl (EZ Bar)
3
6-8 reps
2A
Incline Bench Press (Barbell)
3
8-12 reps
2B
Bayesian Curl
2
10-12 reps
3
V-Handle Tricep Pushdown (Cable)
1
8-10 reps
4A
JM Press
3
8-12 reps
4B
Neck Curl
2
10-15 reps
4C
Neck Extension
2
10-15 reps
5
Seated Calf Raise
4
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
1B
Bicep Curl (EZ Bar)
3
6-8 reps
2A
Incline Bench Press (Barbell)
3
8-12 reps
2B
Bayesian Curl
2
10-12 reps
3
V-Handle Tricep Pushdown (Cable)
1
8-10 reps
4A
JM Press
3
8-12 reps
4B
Neck Curl
2
10-15 reps
4C
Neck Extension
2
10-15 reps
5
Seated Calf Raise
4
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
1B
Bicep Curl (EZ Bar)
3
6-8 reps
2A
Incline Bench Press (Barbell)
3
8-12 reps
2B
Bayesian Curl
2
10-12 reps
3
V-Handle Tricep Pushdown (Cable)
1
8-10 reps
4A
JM Press
3
8-12 reps
4B
Neck Curl
2
10-15 reps
4C
Neck Extension
2
10-15 reps
5
Seated Calf Raise
4
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
1B
Bicep Curl (EZ Bar)
3
6-8 reps
2A
Incline Bench Press (Barbell)
3
8-12 reps
2B
Bayesian Curl
2
10-12 reps
3
V-Handle Tricep Pushdown (Cable)
1
8-10 reps
4A
JM Press
3
8-12 reps
4B
Neck Curl
2
10-15 reps
4C
Neck Extension
2
10-15 reps
5
Seated Calf Raise
4
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
1B
Bicep Curl (EZ Bar)
3
6-8 reps
2A
Incline Bench Press (Barbell)
3
8-12 reps
2B
Bayesian Curl
2
10-12 reps
3
V-Handle Tricep Pushdown (Cable)
1
8-10 reps
4A
JM Press
3
8-12 reps
4B
Neck Curl
2
10-15 reps
4C
Neck Extension
2
10-15 reps
5
Seated Calf Raise
4
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
2
Leg Extension
1
12 reps
3
Squat (Paused)
3
6-8 reps
4
Kroc Row
4
8-12 reps
5A
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
5B
Decline Crunch (Weighted)
3
8-12 reps
6A
Leg Curl
3
8-12 reps
6B
Face Pull
4
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
2
Leg Extension
1
12 reps
3
Squat (Paused)
3
6-8 reps
4
Kroc Row
4
8-12 reps
5A
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
5B
Decline Crunch (Weighted)
3
8-12 reps
6A
Leg Curl
3
8-12 reps
6B
Face Pull
4
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
2
Leg Extension
1
12 reps
3
Squat (Paused)
3
6-8 reps
4
Kroc Row
4
8-12 reps
5A
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
5B
Decline Crunch (Weighted)
3
8-12 reps
6A
Leg Curl
3
8-12 reps
6B
Face Pull
4
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
2
Leg Extension
1
12 reps
3
Squat (Paused)
3
6-8 reps
4
Kroc Row
4
8-12 reps
5A
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
5B
Decline Crunch (Weighted)
3
8-12 reps
6A
Leg Curl
3
8-12 reps
6B
Face Pull
4
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
2
Leg Extension
1
12 reps
3
Squat (Paused)
3
6-8 reps
4
Kroc Row
4
8-12 reps
5A
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
5B
Decline Crunch (Weighted)
3
8-12 reps
6A
Leg Curl
3
8-12 reps
6B
Face Pull
4
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
2
Leg Extension
1
12 reps
3
Squat (Paused)
3
6-8 reps
4
Kroc Row
4
8-12 reps
5A
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
5B
Decline Crunch (Weighted)
3
8-12 reps
6A
Leg Curl
3
8-12 reps
6B
Face Pull
4
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
2
Leg Extension
1
12 reps
3
Squat (Paused)
3
6-8 reps
4
Kroc Row
4
8-12 reps
5A
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
5B
Decline Crunch (Weighted)
3
8-12 reps
6A
Leg Curl
3
8-12 reps
6B
Face Pull
4
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
2
Leg Extension
1
12 reps
3
Squat (Paused)
3
6-8 reps
4
Kroc Row
4
8-12 reps
5A
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
5B
Decline Crunch (Weighted)
3
8-12 reps
6A
Leg Curl
3
8-12 reps
6B
Face Pull
4
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
2
Leg Extension
1
12 reps
3
Squat (Paused)
3
6-8 reps
4
Kroc Row
4
8-12 reps
5A
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
5B
Decline Crunch (Weighted)
3
8-12 reps
6A
Leg Curl
3
8-12 reps
6B
Face Pull
4
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
2
Leg Extension
1
12 reps
3
Squat (Paused)
3
6-8 reps
4
Kroc Row
4
8-12 reps
5A
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
5B
Decline Crunch (Weighted)
3
8-12 reps
6A
Leg Curl
3
8-12 reps
6B
Face Pull
4
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
2
Leg Extension
1
12 reps
3
Squat (Paused)
3
6-8 reps
4
Kroc Row
4
8-12 reps
5A
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
5B
Decline Crunch (Weighted)
3
8-12 reps
6A
Leg Curl
3
8-12 reps
6B
Face Pull
4
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
2
Leg Extension
1
12 reps
3
Squat (Paused)
3
6-8 reps
4
Kroc Row
4
8-12 reps
5A
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
5B
Decline Crunch (Weighted)
3
8-12 reps
6A
Leg Curl
3
8-12 reps
6B
Face Pull
4
8-12 reps
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Barbell)3 Sets
4-6 Reps
1B
Bicep Curl (EZ Bar)3 Sets
6-8 Reps
2
Pullover (Dumbbell)3 Sets
6-10 Reps
3A
Behind-the-Neck Push Press3 Sets
6-10 Reps
3B
Plank (Weighted)4 Sets
8-12 Reps
4A
Chest Press (Machine)4 Sets
8-12 Reps
4B
Reverse Bicep Curl (EZ Bar)3 Sets
10-12 Reps
5A
Skull Crusher3 Sets
10-15 Reps
5B
Neck Curl2 Sets
10-20 Reps
5C
Neck Extension2 Sets
10-20 Reps
6
Seated Calf Raise4 Sets
8-12 Reps
Day 2
1
Chin-Up (Weighted)3 Sets
4-6 Reps
2
Romanian Deadlift (Barbell)4 Sets
8-12 Reps
3A
Leg Press4 Sets
8-12 Reps
3B
Hammer Curl3 Sets
6-8 Reps
4A
V-Handle Tricep Pushdown (Cable)2 Sets
8-10 Reps
4B
Preacher Curl (Barbell)2 Sets
8-10 Reps
5A
Leg Extension3 Sets
10-12 Reps
5B
Upright Row (Barbell)4 Sets
8-12 Reps
6A
Dumbbell Row4 Sets
8-12 Reps
6B
Neck Curl2 Sets
10-15 Reps
6C
Neck Extension2 Sets
10-15 Reps
Day 3
1A
Bench Press (Close Grip)3 Sets
6-10 Reps
1B
Bicep Curl (EZ Bar)3 Sets
6-8 Reps
2A
Incline Bench Press (Barbell)3 Sets
8-12 Reps
2B
Bayesian Curl2 Sets
10-12 Reps
3
V-Handle Tricep Pushdown (Cable)1 Set
8-10 Reps
4A
JM Press3 Sets
8-12 Reps
4B
Neck Curl2 Sets
10-15 Reps
4C
Neck Extension2 Sets
10-15 Reps
5
Seated Calf Raise4 Sets
8-12 Reps
Day 4
1
Deadlift (Barbell)3 Sets
4-6 Reps
2
Leg Extension1 Set
12 Reps
3
Squat (Paused)3 Sets
6-8 Reps
4
Kroc Row4 Sets
8-12 Reps
5A
Reverse Wrist Curl (Dumbbell)3 Sets
8-12 Reps
5B
Decline Crunch (Weighted)3 Sets
8-12 Reps
6A
Leg Curl3 Sets
8-12 Reps
6B
Face Pull4 Sets
8-12 Reps