Program Description
My current bodybuilding program from which I'm having great results. The exercises are in such an order where you can superset them but as I workout in a commercial gym I'm not able to. Also addd in leg extensions, i couldn’t find the exercise and can’t create them as i already hit the max created. The only exercises i never change are the first ones of each muscle group other than that i usually do different variations when i feel like it.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout150 minutes
- CreatedJan 04, 2024 10:43
- Last EditedAug 15, 2024 03:00
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
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Preacher Curl (Dumbbell)
3
5-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Preacher Curl (Dumbbell)
3
5-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Preacher Curl (Dumbbell)
3
5-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 8
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 8
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 8
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 8
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 8
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 8
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 8
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 8
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 8
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 8
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 8
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Week 1
1 / 12 Weeks
Day 3
1
Incline Bench Press (Dumbbell)1 Set
2 Sets
4-12 Reps
3-12 Reps
2
Lat Pulldown (Neutral Grip)3 Sets
4-12 Reps
3
Chest Press (Machine)3 Sets
5-15 Reps
4
Single Arm Iso Row3 Sets
8-15 Reps
5
Chest Fly (Machine)3 Sets
8-15 Reps
6
Any Back3 Sets
8-15 Reps
7
Pullover (Dumbbell)3 Sets
8-15 Reps
8
Shoulder Press (Machine)3 Sets
8-12 Reps
9
JM Press3 Sets
8-15 Reps
10
Preacher Curl (Dumbbell)3 Sets
5-15 Reps
11
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
12
V-Handle Tricep Pushdown (Cable)3 Sets
5-12 Reps
13
Incline Curl (Dumbbell)3 Sets
8-15 Reps
14
Lateral Raise (Machine)3 Sets
8-15 Reps
Day 5
1
Incline Bench Press (Dumbbell)1 Set
2 Sets
4-12 Reps
3-12 Reps
2
Lat Pulldown (Neutral Grip)3 Sets
4-12 Reps
3
Chest Press (Machine)3 Sets
5-15 Reps
4
Single Arm Iso Row3 Sets
8-15 Reps
5
Chest Fly (Machine)3 Sets
8-15 Reps
6
Any Back3 Sets
8-15 Reps
7
Pullover (Dumbbell)3 Sets
8-15 Reps
8
Shoulder Press (Machine)3 Sets
8-12 Reps
9
JM Press3 Sets
8-15 Reps
10
Preacher Curl (Dumbbell)3 Sets
5-15 Reps
11
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
12
V-Handle Tricep Pushdown (Cable)3 Sets
5-12 Reps
13
Incline Curl (Dumbbell)3 Sets
8-15 Reps
14
Lateral Raise (Machine)3 Sets
8-15 Reps
Day 1
1
Incline Bench Press (Dumbbell)1 Set
2 Sets
4-12 Reps
3-12 Reps
2
Lat Pulldown (Neutral Grip)3 Sets
4-12 Reps
3
Chest Press (Machine)3 Sets
5-15 Reps
4
Single Arm Iso Row3 Sets
8-15 Reps
5
Chest Fly (Machine)3 Sets
8-15 Reps
6
Any Back3 Sets
8-15 Reps
7
Pullover (Dumbbell)3 Sets
8-15 Reps
8
Shoulder Press (Machine)3 Sets
8-12 Reps
9
JM Press3 Sets
8-15 Reps
10
Preacher Curl (Dumbbell)3 Sets
5-15 Reps
11
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
12
V-Handle Tricep Pushdown (Cable)3 Sets
5-12 Reps
13
Incline Curl (Dumbbell)3 Sets
8-15 Reps
14
Lateral Raise (Machine)3 Sets
8-15 Reps
Day 4
1
Leg Press (45 Degrees)3 Sets
5-20 Reps
2
Seated Hamstring Curl3 Sets
8-15 Reps
3
Standing Calf Raise3 Sets
8-12 Reps
4
Seated Calf Raise3 Sets
8-20 Reps
5
Hamstring Curl3 Sets
8-15 Reps
Day 6
1
Leg Press (45 Degrees)3 Sets
5-20 Reps
2
Seated Hamstring Curl3 Sets
8-15 Reps
3
Standing Calf Raise3 Sets
8-12 Reps
4
Seated Calf Raise3 Sets
8-20 Reps
5
Hamstring Curl3 Sets
8-15 Reps
Day 2
1
Leg Press (45 Degrees)3 Sets
5-20 Reps
2
Seated Hamstring Curl3 Sets
8-15 Reps
3
Standing Calf Raise3 Sets
8-12 Reps
4
Seated Calf Raise3 Sets
8-20 Reps
5
Hamstring Curl3 Sets
8-15 Reps