Program Description
Get Bat-Strong!
Program Overview
- LevelNovice, Beginner, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedFeb 14, 2024 11:56
- Last EditedAug 05, 2024 02:24
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 (Dumbbell)
2
12 reps
2
Bench Press (Barbell)
5
5 reps
3
Incline Bench Press (Barbell)
4
12 reps
4
Chest Fly (Dumbbell)
4
12 reps
5
Tricep Rope Push Down (Cable)
4
12 reps
6
Lying Tricep Extension (Barbell)
4
12 reps
7
Single Arm Tricep Extension (Cable)
4
12 reps
8
Incline Tricep Extension (Dumbbell)
3
12 reps
9
Dip (Bodyweight)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
2
Bench Press (Barbell)
5
5 reps
3
Incline Bench Press (Barbell)
4
12 reps
4
Chest Fly (Dumbbell)
4
12 reps
5
Tricep Rope Push Down (Cable)
4
12 reps
6
Lying Tricep Extension (Barbell)
4
12 reps
7
Single Arm Tricep Extension (Cable)
4
12 reps
8
Incline Tricep Extension (Dumbbell)
3
12 reps
9
Dip (Bodyweight)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
2
Bench Press (Barbell)
5
5 reps
3
Incline Bench Press (Barbell)
4
12 reps
4
Chest Fly (Dumbbell)
4
12 reps
5
Tricep Rope Push Down (Cable)
4
12 reps
6
Lying Tricep Extension (Barbell)
4
12 reps
7
Single Arm Tricep Extension (Cable)
4
12 reps
8
Incline Tricep Extension (Dumbbell)
3
12 reps
9
Dip (Bodyweight)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
2
Bench Press (Barbell)
5
5 reps
3
Incline Bench Press (Barbell)
4
12 reps
4
Chest Fly (Dumbbell)
4
12 reps
5
Tricep Rope Push Down (Cable)
4
12 reps
6
Lying Tricep Extension (Barbell)
4
12 reps
7
Single Arm Tricep Extension (Cable)
4
12 reps
8
Incline Tricep Extension (Dumbbell)
3
12 reps
9
Dip (Bodyweight)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
2
Bench Press (Barbell)
5
5 reps
3
Incline Bench Press (Barbell)
4
12 reps
4
Chest Fly (Dumbbell)
4
12 reps
5
Tricep Rope Push Down (Cable)
4
12 reps
6
Lying Tricep Extension (Barbell)
4
12 reps
7
Single Arm Tricep Extension (Cable)
4
12 reps
8
Incline Tricep Extension (Dumbbell)
3
12 reps
9
Dip (Bodyweight)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
2
Bench Press (Barbell)
5
5 reps
3
Incline Bench Press (Barbell)
4
12 reps
4
Chest Fly (Dumbbell)
4
12 reps
5
Tricep Rope Push Down (Cable)
4
12 reps
6
Lying Tricep Extension (Barbell)
4
12 reps
7
Single Arm Tricep Extension (Cable)
4
12 reps
8
Incline Tricep Extension (Dumbbell)
3
12 reps
9
Dip (Bodyweight)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
2
Bench Press (Barbell)
5
5 reps
3
Incline Bench Press (Barbell)
4
12 reps
4
Chest Fly (Dumbbell)
4
12 reps
5
Tricep Rope Push Down (Cable)
4
12 reps
6
Lying Tricep Extension (Barbell)
4
12 reps
7
Single Arm Tricep Extension (Cable)
4
12 reps
8
Incline Tricep Extension (Dumbbell)
3
12 reps
9
Dip (Bodyweight)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
2
Bench Press (Barbell)
5
5 reps
3
Incline Bench Press (Barbell)
4
12 reps
4
Chest Fly (Dumbbell)
4
12 reps
5
Tricep Rope Push Down (Cable)
4
12 reps
6
Lying Tricep Extension (Barbell)
4
12 reps
7
Single Arm Tricep Extension (Cable)
4
12 reps
8
Incline Tricep Extension (Dumbbell)
3
12 reps
9
Dip (Bodyweight)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
2
Bench Press (Barbell)
5
5 reps
3
Incline Bench Press (Barbell)
4
12 reps
4
Chest Fly (Dumbbell)
4
12 reps
5
Tricep Rope Push Down (Cable)
4
12 reps
6
Lying Tricep Extension (Barbell)
4
12 reps
7
Single Arm Tricep Extension (Cable)
4
12 reps
8
Incline Tricep Extension (Dumbbell)
3
12 reps
9
Dip (Bodyweight)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
2
Bench Press (Barbell)
5
5 reps
3
Incline Bench Press (Barbell)
4
12 reps
4
Chest Fly (Dumbbell)
4
12 reps
5
Tricep Rope Push Down (Cable)
4
12 reps
6
Lying Tricep Extension (Barbell)
4
12 reps
7
Single Arm Tricep Extension (Cable)
4
12 reps
8
Incline Tricep Extension (Dumbbell)
3
12 reps
9
Dip (Bodyweight)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
2
Bench Press (Barbell)
5
5 reps
3
Incline Bench Press (Barbell)
4
12 reps
4
Chest Fly (Dumbbell)
4
12 reps
5
Tricep Rope Push Down (Cable)
4
12 reps
6
Lying Tricep Extension (Barbell)
4
12 reps
7
Single Arm Tricep Extension (Cable)
4
12 reps
8
Incline Tricep Extension (Dumbbell)
3
12 reps
9
Dip (Bodyweight)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
2
Bench Press (Barbell)
5
5 reps
3
Incline Bench Press (Barbell)
4
12 reps
4
Chest Fly (Dumbbell)
4
12 reps
5
Tricep Rope Push Down (Cable)
4
12 reps
6
Lying Tricep Extension (Barbell)
4
12 reps
7
Single Arm Tricep Extension (Cable)
4
12 reps
8
Incline Tricep Extension (Dumbbell)
3
12 reps
9
Dip (Bodyweight)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
2
T-Bar Row
3
10 reps
3
Dumbbell Row
3
10 reps
4
Seated Row (Cable)
3
12 reps
5
Upright Row (Cable)
3
10 reps
6
Bicep Curl (Barbell)
3
15 reps
7
Bicep Curl (Dumbbell)
3
20 reps
8
Hammer Curl
3
20 reps
9
Pull-Up (Bodyweight)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
2
T-Bar Row
3
10 reps
3
Dumbbell Row
3
10 reps
4
Seated Row (Cable)
3
12 reps
5
Upright Row (Cable)
3
10 reps
6
Bicep Curl (Barbell)
3
15 reps
7
Bicep Curl (Dumbbell)
3
20 reps
8
Hammer Curl
3
20 reps
9
Pull-Up (Bodyweight)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
2
T-Bar Row
3
10 reps
3
Dumbbell Row
3
10 reps
4
Seated Row (Cable)
3
12 reps
5
Upright Row (Cable)
3
10 reps
6
Bicep Curl (Barbell)
3
15 reps
7
Bicep Curl (Dumbbell)
3
20 reps
8
Hammer Curl
3
20 reps
9
Pull-Up (Bodyweight)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
2
T-Bar Row
3
10 reps
3
Dumbbell Row
3
10 reps
4
Seated Row (Cable)
3
12 reps
5
Upright Row (Cable)
3
10 reps
6
Bicep Curl (Barbell)
3
15 reps
7
Bicep Curl (Dumbbell)
3
20 reps
8
Hammer Curl
3
20 reps
9
Pull-Up (Bodyweight)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
2
T-Bar Row
3
10 reps
3
Dumbbell Row
3
10 reps
4
Seated Row (Cable)
3
12 reps
5
Upright Row (Cable)
3
10 reps
6
Bicep Curl (Barbell)
3
15 reps
7
Bicep Curl (Dumbbell)
3
20 reps
8
Hammer Curl
3
20 reps
9
Pull-Up (Bodyweight)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
2
T-Bar Row
3
10 reps
3
Dumbbell Row
3
10 reps
4
Seated Row (Cable)
3
12 reps
5
Upright Row (Cable)
3
10 reps
6
Bicep Curl (Barbell)
3
15 reps
7
Bicep Curl (Dumbbell)
3
20 reps
8
Hammer Curl
3
20 reps
9
Pull-Up (Bodyweight)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
2
T-Bar Row
3
10 reps
3
Dumbbell Row
3
10 reps
4
Seated Row (Cable)
3
12 reps
5
Upright Row (Cable)
3
10 reps
6
Bicep Curl (Barbell)
3
15 reps
7
Bicep Curl (Dumbbell)
3
20 reps
8
Hammer Curl
3
20 reps
9
Pull-Up (Bodyweight)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
2
T-Bar Row
3
10 reps
3
Dumbbell Row
3
10 reps
4
Seated Row (Cable)
3
12 reps
5
Upright Row (Cable)
3
10 reps
6
Bicep Curl (Barbell)
3
15 reps
7
Bicep Curl (Dumbbell)
3
20 reps
8
Hammer Curl
3
20 reps
9
Pull-Up (Bodyweight)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
2
T-Bar Row
3
10 reps
3
Dumbbell Row
3
10 reps
4
Seated Row (Cable)
3
12 reps
5
Upright Row (Cable)
3
10 reps
6
Bicep Curl (Barbell)
3
15 reps
7
Bicep Curl (Dumbbell)
3
20 reps
8
Hammer Curl
3
20 reps
9
Pull-Up (Bodyweight)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
2
T-Bar Row
3
10 reps
3
Dumbbell Row
3
10 reps
4
Seated Row (Cable)
3
12 reps
5
Upright Row (Cable)
3
10 reps
6
Bicep Curl (Barbell)
3
15 reps
7
Bicep Curl (Dumbbell)
3
20 reps
8
Hammer Curl
3
20 reps
9
Pull-Up (Bodyweight)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
2
T-Bar Row
3
10 reps
3
Dumbbell Row
3
10 reps
4
Seated Row (Cable)
3
12 reps
5
Upright Row (Cable)
3
10 reps
6
Bicep Curl (Barbell)
3
15 reps
7
Bicep Curl (Dumbbell)
3
20 reps
8
Hammer Curl
3
20 reps
9
Pull-Up (Bodyweight)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
2
T-Bar Row
3
10 reps
3
Dumbbell Row
3
10 reps
4
Seated Row (Cable)
3
12 reps
5
Upright Row (Cable)
3
10 reps
6
Bicep Curl (Barbell)
3
15 reps
7
Bicep Curl (Dumbbell)
3
20 reps
8
Hammer Curl
3
20 reps
9
Pull-Up (Bodyweight)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
2
High Pull
3
10 reps
3
Face Pull
3
10 reps
4A
Lateral Raise (Dumbbell)
3
10 reps
4B
Front Raise
3
10 reps
4C
Rear Delt Fly (Dumbbell)
3
10 reps
5
Squat (Barbell)
4
8 reps
6
Lunge (Dumbbell)
3
10 reps
7
Glute Bridge (Bodyweight)
2
15 reps
8
Standing Calf Raise
2
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
2
High Pull
3
10 reps
3
Face Pull
3
10 reps
4A
Lateral Raise (Dumbbell)
3
10 reps
4B
Front Raise
3
10 reps
4C
Rear Delt Fly (Dumbbell)
3
10 reps
5
Squat (Barbell)
4
8 reps
6
Lunge (Dumbbell)
3
10 reps
7
Glute Bridge (Bodyweight)
2
15 reps
8
Standing Calf Raise
2
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
2
High Pull
3
10 reps
3
Face Pull
3
10 reps
4A
Lateral Raise (Dumbbell)
3
10 reps
4B
Front Raise
3
10 reps
4C
Rear Delt Fly (Dumbbell)
3
10 reps
5
Squat (Barbell)
4
8 reps
6
Lunge (Dumbbell)
3
10 reps
7
Glute Bridge (Bodyweight)
2
15 reps
8
Standing Calf Raise
2
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
2
High Pull
3
10 reps
3
Face Pull
3
10 reps
4A
Lateral Raise (Dumbbell)
3
10 reps
4B
Front Raise
3
10 reps
4C
Rear Delt Fly (Dumbbell)
3
10 reps
5
Squat (Barbell)
4
8 reps
6
Lunge (Dumbbell)
3
10 reps
7
Glute Bridge (Bodyweight)
2
15 reps
8
Standing Calf Raise
2
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
2
High Pull
3
10 reps
3
Face Pull
3
10 reps
4A
Lateral Raise (Dumbbell)
3
10 reps
4B
Front Raise
3
10 reps
4C
Rear Delt Fly (Dumbbell)
3
10 reps
5
Squat (Barbell)
4
8 reps
6
Lunge (Dumbbell)
3
10 reps
7
Glute Bridge (Bodyweight)
2
15 reps
8
Standing Calf Raise
2
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
2
High Pull
3
10 reps
3
Face Pull
3
10 reps
4A
Lateral Raise (Dumbbell)
3
10 reps
4B
Front Raise
3
10 reps
4C
Rear Delt Fly (Dumbbell)
3
10 reps
5
Squat (Barbell)
4
8 reps
6
Lunge (Dumbbell)
3
10 reps
7
Glute Bridge (Bodyweight)
2
15 reps
8
Standing Calf Raise
2
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
2
High Pull
3
10 reps
3
Face Pull
3
10 reps
4A
Lateral Raise (Dumbbell)
3
10 reps
4B
Front Raise
3
10 reps
4C
Rear Delt Fly (Dumbbell)
3
10 reps
5
Squat (Barbell)
4
8 reps
6
Lunge (Dumbbell)
3
10 reps
7
Glute Bridge (Bodyweight)
2
15 reps
8
Standing Calf Raise
2
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
2
High Pull
3
10 reps
3
Face Pull
3
10 reps
4A
Lateral Raise (Dumbbell)
3
10 reps
4B
Front Raise
3
10 reps
4C
Rear Delt Fly (Dumbbell)
3
10 reps
5
Squat (Barbell)
4
8 reps
6
Lunge (Dumbbell)
3
10 reps
7
Glute Bridge (Bodyweight)
2
15 reps
8
Standing Calf Raise
2
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
2
High Pull
3
10 reps
3
Face Pull
3
10 reps
4A
Lateral Raise (Dumbbell)
3
10 reps
4B
Front Raise
3
10 reps
4C
Rear Delt Fly (Dumbbell)
3
10 reps
5
Squat (Barbell)
4
8 reps
6
Lunge (Dumbbell)
3
10 reps
7
Glute Bridge (Bodyweight)
2
15 reps
8
Standing Calf Raise
2
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
2
High Pull
3
10 reps
3
Face Pull
3
10 reps
4A
Lateral Raise (Dumbbell)
3
10 reps
4B
Front Raise
3
10 reps
4C
Rear Delt Fly (Dumbbell)
3
10 reps
5
Squat (Barbell)
4
8 reps
6
Lunge (Dumbbell)
3
10 reps
7
Glute Bridge (Bodyweight)
2
15 reps
8
Standing Calf Raise
2
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
2
High Pull
3
10 reps
3
Face Pull
3
10 reps
4A
Lateral Raise (Dumbbell)
3
10 reps
4B
Front Raise
3
10 reps
4C
Rear Delt Fly (Dumbbell)
3
10 reps
5
Squat (Barbell)
4
8 reps
6
Lunge (Dumbbell)
3
10 reps
7
Glute Bridge (Bodyweight)
2
15 reps
8
Standing Calf Raise
2
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
2
High Pull
3
10 reps
3
Face Pull
3
10 reps
4A
Lateral Raise (Dumbbell)
3
10 reps
4B
Front Raise
3
10 reps
4C
Rear Delt Fly (Dumbbell)
3
10 reps
5
Squat (Barbell)
4
8 reps
6
Lunge (Dumbbell)
3
10 reps
7
Glute Bridge (Bodyweight)
2
15 reps
8
Standing Calf Raise
2
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
2
Bench Press (Barbell)
5
5 reps
3
Incline Bench Press (Barbell)
4
12 reps
4
Chest Fly (Dumbbell)
4
12 reps
5
Tricep Rope Push Down (Cable)
4
12 reps
6
Lying Tricep Extension (Barbell)
4
12 reps
7
Single Arm Tricep Extension (Cable)
4
12 reps
8
Incline Tricep Extension (Dumbbell)
3
12 reps
9
Dip (Bodyweight)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
2
Bench Press (Barbell)
5
5 reps
3
Incline Bench Press (Barbell)
4
12 reps
4
Chest Fly (Dumbbell)
4
12 reps
5
Tricep Rope Push Down (Cable)
4
12 reps
6
Lying Tricep Extension (Barbell)
4
12 reps
7
Single Arm Tricep Extension (Cable)
4
12 reps
8
Incline Tricep Extension (Dumbbell)
3
12 reps
9
Dip (Bodyweight)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
2
Bench Press (Barbell)
5
5 reps
3
Incline Bench Press (Barbell)
4
12 reps
4
Chest Fly (Dumbbell)
4
12 reps
5
Tricep Rope Push Down (Cable)
4
12 reps
6
Lying Tricep Extension (Barbell)
4
12 reps
7
Single Arm Tricep Extension (Cable)
4
12 reps
8
Incline Tricep Extension (Dumbbell)
3
12 reps
9
Dip (Bodyweight)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
2
Bench Press (Barbell)
5
5 reps
3
Incline Bench Press (Barbell)
4
12 reps
4
Chest Fly (Dumbbell)
4
12 reps
5
Tricep Rope Push Down (Cable)
4
12 reps
6
Lying Tricep Extension (Barbell)
4
12 reps
7
Single Arm Tricep Extension (Cable)
4
12 reps
8
Incline Tricep Extension (Dumbbell)
3
12 reps
9
Dip (Bodyweight)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
2
Bench Press (Barbell)
5
5 reps
3
Incline Bench Press (Barbell)
4
12 reps
4
Chest Fly (Dumbbell)
4
12 reps
5
Tricep Rope Push Down (Cable)
4
12 reps
6
Lying Tricep Extension (Barbell)
4
12 reps
7
Single Arm Tricep Extension (Cable)
4
12 reps
8
Incline Tricep Extension (Dumbbell)
3
12 reps
9
Dip (Bodyweight)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
2
Bench Press (Barbell)
5
5 reps
3
Incline Bench Press (Barbell)
4
12 reps
4
Chest Fly (Dumbbell)
4
12 reps
5
Tricep Rope Push Down (Cable)
4
12 reps
6
Lying Tricep Extension (Barbell)
4
12 reps
7
Single Arm Tricep Extension (Cable)
4
12 reps
8
Incline Tricep Extension (Dumbbell)
3
12 reps
9
Dip (Bodyweight)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
2
Bench Press (Barbell)
5
5 reps
3
Incline Bench Press (Barbell)
4
12 reps
4
Chest Fly (Dumbbell)
4
12 reps
5
Tricep Rope Push Down (Cable)
4
12 reps
6
Lying Tricep Extension (Barbell)
4
12 reps
7
Single Arm Tricep Extension (Cable)
4
12 reps
8
Incline Tricep Extension (Dumbbell)
3
12 reps
9
Dip (Bodyweight)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
2
Bench Press (Barbell)
5
5 reps
3
Incline Bench Press (Barbell)
4
12 reps
4
Chest Fly (Dumbbell)
4
12 reps
5
Tricep Rope Push Down (Cable)
4
12 reps
6
Lying Tricep Extension (Barbell)
4
12 reps
7
Single Arm Tricep Extension (Cable)
4
12 reps
8
Incline Tricep Extension (Dumbbell)
3
12 reps
9
Dip (Bodyweight)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
2
Bench Press (Barbell)
5
5 reps
3
Incline Bench Press (Barbell)
4
12 reps
4
Chest Fly (Dumbbell)
4
12 reps
5
Tricep Rope Push Down (Cable)
4
12 reps
6
Lying Tricep Extension (Barbell)
4
12 reps
7
Single Arm Tricep Extension (Cable)
4
12 reps
8
Incline Tricep Extension (Dumbbell)
3
12 reps
9
Dip (Bodyweight)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
2
Bench Press (Barbell)
5
5 reps
3
Incline Bench Press (Barbell)
4
12 reps
4
Chest Fly (Dumbbell)
4
12 reps
5
Tricep Rope Push Down (Cable)
4
12 reps
6
Lying Tricep Extension (Barbell)
4
12 reps
7
Single Arm Tricep Extension (Cable)
4
12 reps
8
Incline Tricep Extension (Dumbbell)
3
12 reps
9
Dip (Bodyweight)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
2
Bench Press (Barbell)
5
5 reps
3
Incline Bench Press (Barbell)
4
12 reps
4
Chest Fly (Dumbbell)
4
12 reps
5
Tricep Rope Push Down (Cable)
4
12 reps
6
Lying Tricep Extension (Barbell)
4
12 reps
7
Single Arm Tricep Extension (Cable)
4
12 reps
8
Incline Tricep Extension (Dumbbell)
3
12 reps
9
Dip (Bodyweight)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
2
Bench Press (Barbell)
5
5 reps
3
Incline Bench Press (Barbell)
4
12 reps
4
Chest Fly (Dumbbell)
4
12 reps
5
Tricep Rope Push Down (Cable)
4
12 reps
6
Lying Tricep Extension (Barbell)
4
12 reps
7
Single Arm Tricep Extension (Cable)
4
12 reps
8
Incline Tricep Extension (Dumbbell)
3
12 reps
9
Dip (Bodyweight)
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
2
T-Bar Row
3
10 reps
3
Dumbbell Row
3
10 reps
4
Seated Row (Cable)
3
12 reps
5
Upright Row (Cable)
3
10 reps
6
Bicep Curl (Barbell)
3
15 reps
7
Bicep Curl (Dumbbell)
3
20 reps
8
Hammer Curl
3
20 reps
9
Pull-Up (Bodyweight)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
2
T-Bar Row
3
10 reps
3
Dumbbell Row
3
10 reps
4
Seated Row (Cable)
3
12 reps
5
Upright Row (Cable)
3
10 reps
6
Bicep Curl (Barbell)
3
15 reps
7
Bicep Curl (Dumbbell)
3
20 reps
8
Hammer Curl
3
20 reps
9
Pull-Up (Bodyweight)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
2
T-Bar Row
3
10 reps
3
Dumbbell Row
3
10 reps
4
Seated Row (Cable)
3
12 reps
5
Upright Row (Cable)
3
10 reps
6
Bicep Curl (Barbell)
3
15 reps
7
Bicep Curl (Dumbbell)
3
20 reps
8
Hammer Curl
3
20 reps
9
Pull-Up (Bodyweight)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
2
T-Bar Row
3
10 reps
3
Dumbbell Row
3
10 reps
4
Seated Row (Cable)
3
12 reps
5
Upright Row (Cable)
3
10 reps
6
Bicep Curl (Barbell)
3
15 reps
7
Bicep Curl (Dumbbell)
3
20 reps
8
Hammer Curl
3
20 reps
9
Pull-Up (Bodyweight)
3
10 reps
Day 5
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
2
T-Bar Row
3
10 reps
3
Dumbbell Row
3
10 reps
4
Seated Row (Cable)
3
12 reps
5
Upright Row (Cable)
3
10 reps
6
Bicep Curl (Barbell)
3
15 reps
7
Bicep Curl (Dumbbell)
3
20 reps
8
Hammer Curl
3
20 reps
9
Pull-Up (Bodyweight)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
2
T-Bar Row
3
10 reps
3
Dumbbell Row
3
10 reps
4
Seated Row (Cable)
3
12 reps
5
Upright Row (Cable)
3
10 reps
6
Bicep Curl (Barbell)
3
15 reps
7
Bicep Curl (Dumbbell)
3
20 reps
8
Hammer Curl
3
20 reps
9
Pull-Up (Bodyweight)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
2
T-Bar Row
3
10 reps
3
Dumbbell Row
3
10 reps
4
Seated Row (Cable)
3
12 reps
5
Upright Row (Cable)
3
10 reps
6
Bicep Curl (Barbell)
3
15 reps
7
Bicep Curl (Dumbbell)
3
20 reps
8
Hammer Curl
3
20 reps
9
Pull-Up (Bodyweight)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
2
T-Bar Row
3
10 reps
3
Dumbbell Row
3
10 reps
4
Seated Row (Cable)
3
12 reps
5
Upright Row (Cable)
3
10 reps
6
Bicep Curl (Barbell)
3
15 reps
7
Bicep Curl (Dumbbell)
3
20 reps
8
Hammer Curl
3
20 reps
9
Pull-Up (Bodyweight)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
2
T-Bar Row
3
10 reps
3
Dumbbell Row
3
10 reps
4
Seated Row (Cable)
3
12 reps
5
Upright Row (Cable)
3
10 reps
6
Bicep Curl (Barbell)
3
15 reps
7
Bicep Curl (Dumbbell)
3
20 reps
8
Hammer Curl
3
20 reps
9
Pull-Up (Bodyweight)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
2
T-Bar Row
3
10 reps
3
Dumbbell Row
3
10 reps
4
Seated Row (Cable)
3
12 reps
5
Upright Row (Cable)
3
10 reps
6
Bicep Curl (Barbell)
3
15 reps
7
Bicep Curl (Dumbbell)
3
20 reps
8
Hammer Curl
3
20 reps
9
Pull-Up (Bodyweight)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
2
T-Bar Row
3
10 reps
3
Dumbbell Row
3
10 reps
4
Seated Row (Cable)
3
12 reps
5
Upright Row (Cable)
3
10 reps
6
Bicep Curl (Barbell)
3
15 reps
7
Bicep Curl (Dumbbell)
3
20 reps
8
Hammer Curl
3
20 reps
9
Pull-Up (Bodyweight)
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
2
High Pull
3
10 reps
3
Face Pull
3
10 reps
4A
Lateral Raise (Dumbbell)
3
10 reps
4B
Front Raise
3
10 reps
4C
Rear Delt Fly (Dumbbell)
3
10 reps
5
Squat (Barbell)
4
8 reps
6
Lunge (Dumbbell)
3
10 reps
7
Glute Bridge (Bodyweight)
2
15 reps
8
Standing Calf Raise
2
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
2
High Pull
3
10 reps
3
Face Pull
3
10 reps
4A
Lateral Raise (Dumbbell)
3
10 reps
4B
Front Raise
3
10 reps
4C
Rear Delt Fly (Dumbbell)
3
10 reps
5
Squat (Barbell)
4
8 reps
6
Lunge (Dumbbell)
3
10 reps
7
Glute Bridge (Bodyweight)
2
15 reps
8
Standing Calf Raise
2
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
2
High Pull
3
10 reps
3
Face Pull
3
10 reps
4A
Lateral Raise (Dumbbell)
3
10 reps
4B
Front Raise
3
10 reps
4C
Rear Delt Fly (Dumbbell)
3
10 reps
5
Squat (Barbell)
4
8 reps
6
Lunge (Dumbbell)
3
10 reps
7
Glute Bridge (Bodyweight)
2
15 reps
8
Standing Calf Raise
2
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
2
High Pull
3
10 reps
3
Face Pull
3
10 reps
4A
Lateral Raise (Dumbbell)
3
10 reps
4B
Front Raise
3
10 reps
4C
Rear Delt Fly (Dumbbell)
3
10 reps
5
Squat (Barbell)
4
8 reps
6
Lunge (Dumbbell)
3
10 reps
7
Glute Bridge (Bodyweight)
2
15 reps
8
Standing Calf Raise
2
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
2
High Pull
3
10 reps
3
Face Pull
3
10 reps
4A
Lateral Raise (Dumbbell)
3
10 reps
4B
Front Raise
3
10 reps
4C
Rear Delt Fly (Dumbbell)
3
10 reps
5
Squat (Barbell)
4
8 reps
6
Lunge (Dumbbell)
3
10 reps
7
Glute Bridge (Bodyweight)
2
15 reps
8
Standing Calf Raise
2
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
2
High Pull
3
10 reps
3
Face Pull
3
10 reps
4A
Lateral Raise (Dumbbell)
3
10 reps
4B
Front Raise
3
10 reps
4C
Rear Delt Fly (Dumbbell)
3
10 reps
5
Squat (Barbell)
4
8 reps
6
Lunge (Dumbbell)
3
10 reps
7
Glute Bridge (Bodyweight)
2
15 reps
8
Standing Calf Raise
2
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
2
High Pull
3
10 reps
3
Face Pull
3
10 reps
4A
Lateral Raise (Dumbbell)
3
10 reps
4B
Front Raise
3
10 reps
4C
Rear Delt Fly (Dumbbell)
3
10 reps
5
Squat (Barbell)
4
8 reps
6
Lunge (Dumbbell)
3
10 reps
7
Glute Bridge (Bodyweight)
2
15 reps
8
Standing Calf Raise
2
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
2
High Pull
3
10 reps
3
Face Pull
3
10 reps
4A
Lateral Raise (Dumbbell)
3
10 reps
4B
Front Raise
3
10 reps
4C
Rear Delt Fly (Dumbbell)
3
10 reps
5
Squat (Barbell)
4
8 reps
6
Lunge (Dumbbell)
3
10 reps
7
Glute Bridge (Bodyweight)
2
15 reps
8
Standing Calf Raise
2
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
2
High Pull
3
10 reps
3
Face Pull
3
10 reps
4A
Lateral Raise (Dumbbell)
3
10 reps
4B
Front Raise
3
10 reps
4C
Rear Delt Fly (Dumbbell)
3
10 reps
5
Squat (Barbell)
4
8 reps
6
Lunge (Dumbbell)
3
10 reps
7
Glute Bridge (Bodyweight)
2
15 reps
8
Standing Calf Raise
2
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
2
High Pull
3
10 reps
3
Face Pull
3
10 reps
4A
Lateral Raise (Dumbbell)
3
10 reps
4B
Front Raise
3
10 reps
4C
Rear Delt Fly (Dumbbell)
3
10 reps
5
Squat (Barbell)
4
8 reps
6
Lunge (Dumbbell)
3
10 reps
7
Glute Bridge (Bodyweight)
2
15 reps
8
Standing Calf Raise
2
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
2
High Pull
3
10 reps
3
Face Pull
3
10 reps
4A
Lateral Raise (Dumbbell)
3
10 reps
4B
Front Raise
3
10 reps
4C
Rear Delt Fly (Dumbbell)
3
10 reps
5
Squat (Barbell)
4
8 reps
6
Lunge (Dumbbell)
3
10 reps
7
Glute Bridge (Bodyweight)
2
15 reps
8
Standing Calf Raise
2
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
2
High Pull
3
10 reps
3
Face Pull
3
10 reps
4A
Lateral Raise (Dumbbell)
3
10 reps
4B
Front Raise
3
10 reps
4C
Rear Delt Fly (Dumbbell)
3
10 reps
5
Squat (Barbell)
4
8 reps
6
Lunge (Dumbbell)
3
10 reps
7
Glute Bridge (Bodyweight)
2
15 reps
8
Standing Calf Raise
2
15 reps
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)2 Sets
12 Reps
2
Bench Press (Barbell)5 Sets
5 Reps
3
Incline Bench Press (Barbell)4 Sets
12 Reps
4
Chest Fly (Dumbbell)4 Sets
12 Reps
5
Tricep Rope Push Down (Cable)4 Sets
12 Reps
6
Lying Tricep Extension (Barbell)4 Sets
12 Reps
7
Single Arm Tricep Extension (Cable)4 Sets
12 Reps
8
Incline Tricep Extension (Dumbbell)3 Sets
12 Reps
9
Dip (Bodyweight)3 Sets
12 Reps
Day 4
1
Bench Press (Dumbbell)2 Sets
12 Reps
2
Bench Press (Barbell)5 Sets
5 Reps
3
Incline Bench Press (Barbell)4 Sets
12 Reps
4
Chest Fly (Dumbbell)4 Sets
12 Reps
5
Tricep Rope Push Down (Cable)4 Sets
12 Reps
6
Lying Tricep Extension (Barbell)4 Sets
12 Reps
7
Single Arm Tricep Extension (Cable)4 Sets
12 Reps
8
Incline Tricep Extension (Dumbbell)3 Sets
12 Reps
9
Dip (Bodyweight)3 Sets
12 Reps
Day 5
1
Barbell Row4 Sets
8 Reps
2
T-Bar Row3 Sets
10 Reps
3
Dumbbell Row3 Sets
10 Reps
4
Seated Row (Cable)3 Sets
12 Reps
5
Upright Row (Cable)3 Sets
10 Reps
6
Bicep Curl (Barbell)3 Sets
15 Reps
7
Bicep Curl (Dumbbell)3 Sets
20 Reps
8
Hammer Curl3 Sets
20 Reps
9
Pull-Up (Bodyweight)3 Sets
10 Reps
Day 2
1
Barbell Row4 Sets
8 Reps
2
T-Bar Row3 Sets
10 Reps
3
Dumbbell Row3 Sets
10 Reps
4
Seated Row (Cable)3 Sets
12 Reps
5
Upright Row (Cable)3 Sets
10 Reps
6
Bicep Curl (Barbell)3 Sets
15 Reps
7
Bicep Curl (Dumbbell)3 Sets
20 Reps
8
Hammer Curl3 Sets
20 Reps
9
Pull-Up (Bodyweight)3 Sets
10 Reps
Day 3
1
Overhead Press (Barbell)5 Sets
12 Reps
2
High Pull3 Sets
10 Reps
3
Face Pull3 Sets
10 Reps
4A
Lateral Raise (Dumbbell)3 Sets
10 Reps
4B
Front Raise3 Sets
10 Reps
4C
Rear Delt Fly (Dumbbell)3 Sets
10 Reps
5
Squat (Barbell)4 Sets
8 Reps
6
Lunge (Dumbbell)3 Sets
10 Reps
7
Glute Bridge (Bodyweight)2 Sets
15 Reps
8
Standing Calf Raise2 Sets
15 Reps
Day 6
1
Overhead Press (Barbell)5 Sets
12 Reps
2
High Pull3 Sets
10 Reps
3
Face Pull3 Sets
10 Reps
4A
Lateral Raise (Dumbbell)3 Sets
10 Reps
4B
Front Raise3 Sets
10 Reps
4C
Rear Delt Fly (Dumbbell)3 Sets
10 Reps
5
Squat (Barbell)4 Sets
8 Reps
6
Lunge (Dumbbell)3 Sets
10 Reps
7
Glute Bridge (Bodyweight)2 Sets
15 Reps
8
Standing Calf Raise2 Sets
15 Reps