5.0
(1 rating)
Program Description
Intermediate- Advanced Programme to increase volume from beginner programmes including classics such as Starting Strength, Strong Lifts or LeanGains. Heavier volume on arms to make you sure you look like you actually lift, when wearing a T shirt. Take 3 mins rest on sets for first exercise each day. 1-2 mins for the rest depending on your needs and complexity of the excercise. So bicep curls probably need less recovery than a seated cable row. DYEL bro?
Program Overview
- LevelIntermediate, Advanced
- GoalMuscle & Sculpting, Powerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJan 02, 2024 02:00
- Last EditedSep 02, 2024 02:48
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
Deadlift (Barbell)
2
6 reps
2
Arnold Press
3
10 reps
3
Hack Squat
3
10 reps
4
Hamstring Curl
3
10 reps
5
Incline Curl (Dumbbell)
3
12 reps
6
Tricep Extension (Dumbbell)
3
12 reps
7
Seated Calf Raise
4
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
2
Arnold Press
3
10 reps
3
Hack Squat
3
10 reps
4
Hamstring Curl
3
10 reps
5
Incline Curl (Dumbbell)
3
12 reps
6
Tricep Extension (Dumbbell)
3
12 reps
7
Seated Calf Raise
4
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
2
Arnold Press
3
10 reps
3
Hack Squat
3
10 reps
4
Hamstring Curl
3
10 reps
5
Incline Curl (Dumbbell)
3
12 reps
6
Tricep Extension (Dumbbell)
3
12 reps
7
Seated Calf Raise
4
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
2
Arnold Press
3
10 reps
3
Hack Squat
3
10 reps
4
Hamstring Curl
3
10 reps
5
Incline Curl (Dumbbell)
3
12 reps
6
Tricep Extension (Dumbbell)
3
12 reps
7
Seated Calf Raise
4
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
2
Arnold Press
3
10 reps
3
Hack Squat
3
10 reps
4
Hamstring Curl
3
10 reps
5
Incline Curl (Dumbbell)
3
12 reps
6
Tricep Extension (Dumbbell)
3
12 reps
7
Seated Calf Raise
4
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
2
Arnold Press
3
10 reps
3
Hack Squat
3
10 reps
4
Hamstring Curl
3
10 reps
5
Incline Curl (Dumbbell)
3
12 reps
6
Tricep Extension (Dumbbell)
3
12 reps
7
Seated Calf Raise
4
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
2
Arnold Press
3
10 reps
3
Hack Squat
3
10 reps
4
Hamstring Curl
3
10 reps
5
Incline Curl (Dumbbell)
3
12 reps
6
Tricep Extension (Dumbbell)
3
12 reps
7
Seated Calf Raise
4
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
2
Arnold Press
3
10 reps
3
Hack Squat
3
10 reps
4
Hamstring Curl
3
10 reps
5
Incline Curl (Dumbbell)
3
12 reps
6
Tricep Extension (Dumbbell)
3
12 reps
7
Seated Calf Raise
4
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
2
Arnold Press
3
10 reps
3
Hack Squat
3
10 reps
4
Hamstring Curl
3
10 reps
5
Incline Curl (Dumbbell)
3
12 reps
6
Tricep Extension (Dumbbell)
3
12 reps
7
Seated Calf Raise
4
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
2
Arnold Press
3
10 reps
3
Hack Squat
3
10 reps
4
Hamstring Curl
3
10 reps
5
Incline Curl (Dumbbell)
3
12 reps
6
Tricep Extension (Dumbbell)
3
12 reps
7
Seated Calf Raise
4
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
2
Arnold Press
3
10 reps
3
Hack Squat
3
10 reps
4
Hamstring Curl
3
10 reps
5
Incline Curl (Dumbbell)
3
12 reps
6
Tricep Extension (Dumbbell)
3
12 reps
7
Seated Calf Raise
4
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
2
Arnold Press
3
10 reps
3
Hack Squat
3
10 reps
4
Hamstring Curl
3
10 reps
5
Incline Curl (Dumbbell)
3
12 reps
6
Tricep Extension (Dumbbell)
3
12 reps
7
Seated Calf Raise
4
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
2
Barbell Row
3
8 reps
3
Romanian Deadlift (Barbell)
3
8 reps
4
Chest Fly (Cable)
3
10 reps
5
Bicep Curl (Barbell)
3
12 reps
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
2
Barbell Row
3
8 reps
3
Romanian Deadlift (Barbell)
3
8 reps
4
Chest Fly (Cable)
3
10 reps
5
Bicep Curl (Barbell)
3
12 reps
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
2
Barbell Row
3
8 reps
3
Romanian Deadlift (Barbell)
3
8 reps
4
Chest Fly (Cable)
3
10 reps
5
Bicep Curl (Barbell)
3
12 reps
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
2
Barbell Row
3
8 reps
3
Romanian Deadlift (Barbell)
3
8 reps
4
Chest Fly (Cable)
3
10 reps
5
Bicep Curl (Barbell)
3
12 reps
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
2
Barbell Row
3
8 reps
3
Romanian Deadlift (Barbell)
3
8 reps
4
Chest Fly (Cable)
3
10 reps
5
Bicep Curl (Barbell)
3
12 reps
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
2
Barbell Row
3
8 reps
3
Romanian Deadlift (Barbell)
3
8 reps
4
Chest Fly (Cable)
3
10 reps
5
Bicep Curl (Barbell)
3
12 reps
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
2
Barbell Row
3
8 reps
3
Romanian Deadlift (Barbell)
3
8 reps
4
Chest Fly (Cable)
3
10 reps
5
Bicep Curl (Barbell)
3
12 reps
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
2
Barbell Row
3
8 reps
3
Romanian Deadlift (Barbell)
3
8 reps
4
Chest Fly (Cable)
3
10 reps
5
Bicep Curl (Barbell)
3
12 reps
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
2
Barbell Row
3
8 reps
3
Romanian Deadlift (Barbell)
3
8 reps
4
Chest Fly (Cable)
3
10 reps
5
Bicep Curl (Barbell)
3
12 reps
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
2
Barbell Row
3
8 reps
3
Romanian Deadlift (Barbell)
3
8 reps
4
Chest Fly (Cable)
3
10 reps
5
Bicep Curl (Barbell)
3
12 reps
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
2
Barbell Row
3
8 reps
3
Romanian Deadlift (Barbell)
3
8 reps
4
Chest Fly (Cable)
3
10 reps
5
Bicep Curl (Barbell)
3
12 reps
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
2
Barbell Row
3
8 reps
3
Romanian Deadlift (Barbell)
3
8 reps
4
Chest Fly (Cable)
3
10 reps
5
Bicep Curl (Barbell)
3
12 reps
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Chin-Up (Weighted)
3
6 reps
3
Dip (Weighted)
3
6 reps
4
Leg Extension
3
10 reps
5
Bicep Curl (Cable)
3
12 reps
6
Face Pull
3
12 reps
7
Standing Calf Raise
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Chin-Up (Weighted)
3
6 reps
3
Dip (Weighted)
3
6 reps
4
Leg Extension
3
10 reps
5
Bicep Curl (Cable)
3
12 reps
6
Face Pull
3
12 reps
7
Standing Calf Raise
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Chin-Up (Weighted)
3
6 reps
3
Dip (Weighted)
3
6 reps
4
Leg Extension
3
10 reps
5
Bicep Curl (Cable)
3
12 reps
6
Face Pull
3
12 reps
7
Standing Calf Raise
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Chin-Up (Weighted)
3
6 reps
3
Dip (Weighted)
3
6 reps
4
Leg Extension
3
10 reps
5
Bicep Curl (Cable)
3
12 reps
6
Face Pull
3
12 reps
7
Standing Calf Raise
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Chin-Up (Weighted)
3
6 reps
3
Dip (Weighted)
3
6 reps
4
Leg Extension
3
10 reps
5
Bicep Curl (Cable)
3
12 reps
6
Face Pull
3
12 reps
7
Standing Calf Raise
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Chin-Up (Weighted)
3
6 reps
3
Dip (Weighted)
3
6 reps
4
Leg Extension
3
10 reps
5
Bicep Curl (Cable)
3
12 reps
6
Face Pull
3
12 reps
7
Standing Calf Raise
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Chin-Up (Weighted)
3
6 reps
3
Dip (Weighted)
3
6 reps
4
Leg Extension
3
10 reps
5
Bicep Curl (Cable)
3
12 reps
6
Face Pull
3
12 reps
7
Standing Calf Raise
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Chin-Up (Weighted)
3
6 reps
3
Dip (Weighted)
3
6 reps
4
Leg Extension
3
10 reps
5
Bicep Curl (Cable)
3
12 reps
6
Face Pull
3
12 reps
7
Standing Calf Raise
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Chin-Up (Weighted)
3
6 reps
3
Dip (Weighted)
3
6 reps
4
Leg Extension
3
10 reps
5
Bicep Curl (Cable)
3
12 reps
6
Face Pull
3
12 reps
7
Standing Calf Raise
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Chin-Up (Weighted)
3
6 reps
3
Dip (Weighted)
3
6 reps
4
Leg Extension
3
10 reps
5
Bicep Curl (Cable)
3
12 reps
6
Face Pull
3
12 reps
7
Standing Calf Raise
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Chin-Up (Weighted)
3
6 reps
3
Dip (Weighted)
3
6 reps
4
Leg Extension
3
10 reps
5
Bicep Curl (Cable)
3
12 reps
6
Face Pull
3
12 reps
7
Standing Calf Raise
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Chin-Up (Weighted)
3
6 reps
3
Dip (Weighted)
3
6 reps
4
Leg Extension
3
10 reps
5
Bicep Curl (Cable)
3
12 reps
6
Face Pull
3
12 reps
7
Standing Calf Raise
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
2
Seated Row (Cable)
3
10 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Dumbbell Bench Pullover
3
10 reps
5
Lateral Raise (Cable)
3
12 reps
6
Preacher Curl (Barbell)
3
12 reps
7
Skull Crusher
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
2
Seated Row (Cable)
3
10 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Dumbbell Bench Pullover
3
10 reps
5
Lateral Raise (Cable)
3
12 reps
6
Preacher Curl (Barbell)
3
12 reps
7
Skull Crusher
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
2
Seated Row (Cable)
3
10 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Dumbbell Bench Pullover
3
10 reps
5
Lateral Raise (Cable)
3
12 reps
6
Preacher Curl (Barbell)
3
12 reps
7
Skull Crusher
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
2
Seated Row (Cable)
3
10 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Dumbbell Bench Pullover
3
10 reps
5
Lateral Raise (Cable)
3
12 reps
6
Preacher Curl (Barbell)
3
12 reps
7
Skull Crusher
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
2
Seated Row (Cable)
3
10 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Dumbbell Bench Pullover
3
10 reps
5
Lateral Raise (Cable)
3
12 reps
6
Preacher Curl (Barbell)
3
12 reps
7
Skull Crusher
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
2
Seated Row (Cable)
3
10 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Dumbbell Bench Pullover
3
10 reps
5
Lateral Raise (Cable)
3
12 reps
6
Preacher Curl (Barbell)
3
12 reps
7
Skull Crusher
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
2
Seated Row (Cable)
3
10 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Dumbbell Bench Pullover
3
10 reps
5
Lateral Raise (Cable)
3
12 reps
6
Preacher Curl (Barbell)
3
12 reps
7
Skull Crusher
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
2
Seated Row (Cable)
3
10 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Dumbbell Bench Pullover
3
10 reps
5
Lateral Raise (Cable)
3
12 reps
6
Preacher Curl (Barbell)
3
12 reps
7
Skull Crusher
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
2
Seated Row (Cable)
3
10 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Dumbbell Bench Pullover
3
10 reps
5
Lateral Raise (Cable)
3
12 reps
6
Preacher Curl (Barbell)
3
12 reps
7
Skull Crusher
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
2
Seated Row (Cable)
3
10 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Dumbbell Bench Pullover
3
10 reps
5
Lateral Raise (Cable)
3
12 reps
6
Preacher Curl (Barbell)
3
12 reps
7
Skull Crusher
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
2
Seated Row (Cable)
3
10 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Dumbbell Bench Pullover
3
10 reps
5
Lateral Raise (Cable)
3
12 reps
6
Preacher Curl (Barbell)
3
12 reps
7
Skull Crusher
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
2
Seated Row (Cable)
3
10 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Dumbbell Bench Pullover
3
10 reps
5
Lateral Raise (Cable)
3
12 reps
6
Preacher Curl (Barbell)
3
12 reps
7
Skull Crusher
3
12 reps
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)2 Sets
6 Reps
2
Arnold Press3 Sets
10 Reps
3
Hack Squat3 Sets
10 Reps
4
Hamstring Curl3 Sets
10 Reps
5
Incline Curl (Dumbbell)3 Sets
12 Reps
6
Tricep Extension (Dumbbell)3 Sets
12 Reps
7
Seated Calf Raise4 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)3 Sets
8 Reps
2
Seated Row (Cable)3 Sets
10 Reps
3
Incline Bench Press (Dumbbell)3 Sets
10 Reps
4
Dumbbell Bench Pullover3 Sets
10 Reps
5
Lateral Raise (Cable)3 Sets
12 Reps
6
Preacher Curl (Barbell)3 Sets
12 Reps
7
Skull Crusher3 Sets
12 Reps
Day 2
1
Bench Press (Barbell)3 Sets
8 Reps
2
Barbell Row3 Sets
8 Reps
3
Romanian Deadlift (Barbell)3 Sets
8 Reps
4
Chest Fly (Cable)3 Sets
10 Reps
5
Bicep Curl (Barbell)3 Sets
12 Reps
6
V-Handle Tricep Pushdown (Cable)3 Sets
12 Reps
Day 3
1
Squat (Barbell)3 Sets
6 Reps
2
Chin-Up (Weighted)3 Sets
6 Reps
3
Dip (Weighted)3 Sets
6 Reps
4
Leg Extension3 Sets
10 Reps
5
Bicep Curl (Cable)3 Sets
12 Reps
6
Face Pull3 Sets
12 Reps
7
Standing Calf Raise4 Sets
15 Reps