Program Description
Build a baseline of overall strength with a bias towards hypertrophy and some direct work for commonly ignored muscle actions/groups to improve joint stability
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalMuscle & Sculpting, Bodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJan 08, 2024 11:00
- Last EditedMay 07, 2024 10:37
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
Front Squat (Barbell)
3
5-6 reps
1B
Decline Push Up
3
8-10 reps
2A
Lat Pulldown
3
10-12 reps
2B
Lying Leg Curl
3
10-12 reps
3
Hanging Leg Raise
3
10 reps
4A
Face Pull
3
12-15 reps
4B
Single Leg Hip Thrust
3
12-15 reps
5
Lateral Raise (Dumbbell)
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
5-6 reps
1B
Decline Push Up
3
8-10 reps
2A
Lat Pulldown
3
10-12 reps
2B
Lying Leg Curl
3
10-12 reps
3
Hanging Leg Raise
3
10 reps
4A
Face Pull
3
12-15 reps
4B
Single Leg Hip Thrust
3
12-15 reps
5
Lateral Raise (Dumbbell)
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
5-6 reps
1B
Decline Push Up
3
8-10 reps
2A
Lat Pulldown
3
10-12 reps
2B
Lying Leg Curl
3
10-12 reps
3
Hanging Leg Raise
3
10 reps
4A
Face Pull
3
12-15 reps
4B
Single Leg Hip Thrust
3
12-15 reps
5
Lateral Raise (Dumbbell)
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
5-6 reps
1B
Decline Push Up
3
8-10 reps
2A
Lat Pulldown
3
10-12 reps
2B
Lying Leg Curl
3
10-12 reps
3
Hanging Leg Raise
3
10 reps
4A
Face Pull
3
12-15 reps
4B
Single Leg Hip Thrust
3
12-15 reps
5
Lateral Raise (Dumbbell)
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
5-6 reps
1B
Decline Push Up
3
8-10 reps
2A
Lat Pulldown
3
10-12 reps
2B
Lying Leg Curl
3
10-12 reps
3
Hanging Leg Raise
3
10 reps
4A
Face Pull
3
12-15 reps
4B
Single Leg Hip Thrust
3
12-15 reps
5
Lateral Raise (Dumbbell)
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
5-6 reps
1B
Decline Push Up
3
8-10 reps
2A
Lat Pulldown
3
10-12 reps
2B
Lying Leg Curl
3
10-12 reps
3
Hanging Leg Raise
3
10 reps
4A
Face Pull
3
12-15 reps
4B
Single Leg Hip Thrust
3
12-15 reps
5
Lateral Raise (Dumbbell)
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
5-6 reps
1B
Decline Push Up
3
8-10 reps
2A
Lat Pulldown
3
10-12 reps
2B
Lying Leg Curl
3
10-12 reps
3
Hanging Leg Raise
3
10 reps
4A
Face Pull
3
12-15 reps
4B
Single Leg Hip Thrust
3
12-15 reps
5
Lateral Raise (Dumbbell)
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
5-6 reps
1B
Decline Push Up
3
8-10 reps
2A
Lat Pulldown
3
10-12 reps
2B
Lying Leg Curl
3
10-12 reps
3
Hanging Leg Raise
3
10 reps
4A
Face Pull
3
12-15 reps
4B
Single Leg Hip Thrust
3
12-15 reps
5
Lateral Raise (Dumbbell)
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
5-6 reps
1B
Decline Push Up
3
8-10 reps
2A
Lat Pulldown
3
10-12 reps
2B
Lying Leg Curl
3
10-12 reps
3
Hanging Leg Raise
3
10 reps
4A
Face Pull
3
12-15 reps
4B
Single Leg Hip Thrust
3
12-15 reps
5
Lateral Raise (Dumbbell)
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
5-6 reps
1B
Decline Push Up
3
8-10 reps
2A
Lat Pulldown
3
10-12 reps
2B
Lying Leg Curl
3
10-12 reps
3
Hanging Leg Raise
3
10 reps
4A
Face Pull
3
12-15 reps
4B
Single Leg Hip Thrust
3
12-15 reps
5
Lateral Raise (Dumbbell)
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
5-6 reps
1B
Decline Push Up
3
8-10 reps
2A
Lat Pulldown
3
10-12 reps
2B
Lying Leg Curl
3
10-12 reps
3
Hanging Leg Raise
3
10 reps
4A
Face Pull
3
12-15 reps
4B
Single Leg Hip Thrust
3
12-15 reps
5
Lateral Raise (Dumbbell)
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
5-6 reps
1B
Decline Push Up
3
8-10 reps
2A
Lat Pulldown
3
10-12 reps
2B
Lying Leg Curl
3
10-12 reps
3
Hanging Leg Raise
3
10 reps
4A
Face Pull
3
12-15 reps
4B
Single Leg Hip Thrust
3
12-15 reps
5
Lateral Raise (Dumbbell)
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-6 reps
2
Landmine Press
3
8-10 reps
3A
Chest Supported Row (Machine)
3
12-15 reps
3B
Leg Extension
3
12-15 reps
4
Cable Hip Abduction
2
12-15 reps
5A
Chest Fly (Cable)
3
12-15 reps
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
6
Hanging Leg Raise
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-6 reps
2
Landmine Press
3
8-10 reps
3A
Chest Supported Row (Machine)
3
12-15 reps
3B
Leg Extension
3
12-15 reps
4
Cable Hip Abduction
2
12-15 reps
5A
Chest Fly (Cable)
3
12-15 reps
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
6
Hanging Leg Raise
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-6 reps
2
Landmine Press
3
8-10 reps
3A
Chest Supported Row (Machine)
3
12-15 reps
3B
Leg Extension
3
12-15 reps
4
Cable Hip Abduction
2
12-15 reps
5A
Chest Fly (Cable)
3
12-15 reps
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
6
Hanging Leg Raise
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-6 reps
2
Landmine Press
3
8-10 reps
3A
Chest Supported Row (Machine)
3
12-15 reps
3B
Leg Extension
3
12-15 reps
4
Cable Hip Abduction
2
12-15 reps
5A
Chest Fly (Cable)
3
12-15 reps
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
6
Hanging Leg Raise
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-6 reps
2
Landmine Press
3
8-10 reps
3A
Chest Supported Row (Machine)
3
12-15 reps
3B
Leg Extension
3
12-15 reps
4
Cable Hip Abduction
2
12-15 reps
5A
Chest Fly (Cable)
3
12-15 reps
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
6
Hanging Leg Raise
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-6 reps
2
Landmine Press
3
8-10 reps
3A
Chest Supported Row (Machine)
3
12-15 reps
3B
Leg Extension
3
12-15 reps
4
Cable Hip Abduction
2
12-15 reps
5A
Chest Fly (Cable)
3
12-15 reps
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
6
Hanging Leg Raise
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-6 reps
2
Landmine Press
3
8-10 reps
3A
Chest Supported Row (Machine)
3
12-15 reps
3B
Leg Extension
3
12-15 reps
4
Cable Hip Abduction
2
12-15 reps
5A
Chest Fly (Cable)
3
12-15 reps
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
6
Hanging Leg Raise
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-6 reps
2
Landmine Press
3
8-10 reps
3A
Chest Supported Row (Machine)
3
12-15 reps
3B
Leg Extension
3
12-15 reps
4
Cable Hip Abduction
2
12-15 reps
5A
Chest Fly (Cable)
3
12-15 reps
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
6
Hanging Leg Raise
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-6 reps
2
Landmine Press
3
8-10 reps
3A
Chest Supported Row (Machine)
3
12-15 reps
3B
Leg Extension
3
12-15 reps
4
Cable Hip Abduction
2
12-15 reps
5A
Chest Fly (Cable)
3
12-15 reps
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
6
Hanging Leg Raise
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-6 reps
2
Landmine Press
3
8-10 reps
3A
Chest Supported Row (Machine)
3
12-15 reps
3B
Leg Extension
3
12-15 reps
4
Cable Hip Abduction
2
12-15 reps
5A
Chest Fly (Cable)
3
12-15 reps
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
6
Hanging Leg Raise
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-6 reps
2
Landmine Press
3
8-10 reps
3A
Chest Supported Row (Machine)
3
12-15 reps
3B
Leg Extension
3
12-15 reps
4
Cable Hip Abduction
2
12-15 reps
5A
Chest Fly (Cable)
3
12-15 reps
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
6
Hanging Leg Raise
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-6 reps
2
Landmine Press
3
8-10 reps
3A
Chest Supported Row (Machine)
3
12-15 reps
3B
Leg Extension
3
12-15 reps
4
Cable Hip Abduction
2
12-15 reps
5A
Chest Fly (Cable)
3
12-15 reps
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
6
Hanging Leg Raise
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
5-6 reps
1B
Bench Press (Dumbbell)
3
8-10 reps
2A
Chin-Up (Bodyweight)
3
AMRAP
2B
Back Extension (Weighted)
3
10-12 reps
3
Dip (Assisted)
2
8-10 reps
4A
Standing Calf Raise
3
10-12 reps
4B
Bicep Curl (Dumbbell)
3
10-12 reps
5
Hip Adductor (Machine)
2
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
5-6 reps
1B
Bench Press (Dumbbell)
3
8-10 reps
2A
Chin-Up (Bodyweight)
3
AMRAP
2B
Back Extension (Weighted)
3
10-12 reps
3
Dip (Assisted)
2
8-10 reps
4A
Standing Calf Raise
3
10-12 reps
4B
Bicep Curl (Dumbbell)
3
10-12 reps
5
Hip Adductor (Machine)
2
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
5-6 reps
1B
Bench Press (Dumbbell)
3
8-10 reps
2A
Chin-Up (Bodyweight)
3
AMRAP
2B
Back Extension (Weighted)
3
10-12 reps
3
Dip (Assisted)
2
8-10 reps
4A
Standing Calf Raise
3
10-12 reps
4B
Bicep Curl (Dumbbell)
3
10-12 reps
5
Hip Adductor (Machine)
2
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
5-6 reps
1B
Bench Press (Dumbbell)
3
8-10 reps
2A
Chin-Up (Bodyweight)
3
AMRAP
2B
Back Extension (Weighted)
3
10-12 reps
3
Dip (Assisted)
2
8-10 reps
4A
Standing Calf Raise
3
10-12 reps
4B
Bicep Curl (Dumbbell)
3
10-12 reps
5
Hip Adductor (Machine)
2
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
5-6 reps
1B
Bench Press (Dumbbell)
3
8-10 reps
2A
Chin-Up (Bodyweight)
3
AMRAP
2B
Back Extension (Weighted)
3
10-12 reps
3
Dip (Assisted)
2
8-10 reps
4A
Standing Calf Raise
3
10-12 reps
4B
Bicep Curl (Dumbbell)
3
10-12 reps
5
Hip Adductor (Machine)
2
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
5-6 reps
1B
Bench Press (Dumbbell)
3
8-10 reps
2A
Chin-Up (Bodyweight)
3
AMRAP
2B
Back Extension (Weighted)
3
10-12 reps
3
Dip (Assisted)
2
8-10 reps
4A
Standing Calf Raise
3
10-12 reps
4B
Bicep Curl (Dumbbell)
3
10-12 reps
5
Hip Adductor (Machine)
2
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
5-6 reps
1B
Bench Press (Dumbbell)
3
8-10 reps
2A
Chin-Up (Bodyweight)
3
AMRAP
2B
Back Extension (Weighted)
3
10-12 reps
3
Dip (Assisted)
2
8-10 reps
4A
Standing Calf Raise
3
10-12 reps
4B
Bicep Curl (Dumbbell)
3
10-12 reps
5
Hip Adductor (Machine)
2
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
5-6 reps
1B
Bench Press (Dumbbell)
3
8-10 reps
2A
Chin-Up (Bodyweight)
3
AMRAP
2B
Back Extension (Weighted)
3
10-12 reps
3
Dip (Assisted)
2
8-10 reps
4A
Standing Calf Raise
3
10-12 reps
4B
Bicep Curl (Dumbbell)
3
10-12 reps
5
Hip Adductor (Machine)
2
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
5-6 reps
1B
Bench Press (Dumbbell)
3
8-10 reps
2A
Chin-Up (Bodyweight)
3
AMRAP
2B
Back Extension (Weighted)
3
10-12 reps
3
Dip (Assisted)
2
8-10 reps
4A
Standing Calf Raise
3
10-12 reps
4B
Bicep Curl (Dumbbell)
3
10-12 reps
5
Hip Adductor (Machine)
2
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
5-6 reps
1B
Bench Press (Dumbbell)
3
8-10 reps
2A
Chin-Up (Bodyweight)
3
AMRAP
2B
Back Extension (Weighted)
3
10-12 reps
3
Dip (Assisted)
2
8-10 reps
4A
Standing Calf Raise
3
10-12 reps
4B
Bicep Curl (Dumbbell)
3
10-12 reps
5
Hip Adductor (Machine)
2
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
5-6 reps
1B
Bench Press (Dumbbell)
3
8-10 reps
2A
Chin-Up (Bodyweight)
3
AMRAP
2B
Back Extension (Weighted)
3
10-12 reps
3
Dip (Assisted)
2
8-10 reps
4A
Standing Calf Raise
3
10-12 reps
4B
Bicep Curl (Dumbbell)
3
10-12 reps
5
Hip Adductor (Machine)
2
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
5-6 reps
1B
Bench Press (Dumbbell)
3
8-10 reps
2A
Chin-Up (Bodyweight)
3
AMRAP
2B
Back Extension (Weighted)
3
10-12 reps
3
Dip (Assisted)
2
8-10 reps
4A
Standing Calf Raise
3
10-12 reps
4B
Bicep Curl (Dumbbell)
3
10-12 reps
5
Hip Adductor (Machine)
2
12-15 reps
Week 1
1 / 12 Weeks
Day 1
1A
Front Squat (Barbell)3 Sets
5-6 Reps
1B
Decline Push Up3 Sets
8-10 Reps
2A
Lat Pulldown3 Sets
10-12 Reps
2B
Lying Leg Curl3 Sets
10-12 Reps
3
Hanging Leg Raise3 Sets
10 Reps
4A
Face Pull3 Sets
12-15 Reps
4B
Single Leg Hip Thrust3 Sets
12-15 Reps
5
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
Day 2
1
Sumo Deadlift (Barbell)3 Sets
5-6 Reps
2
Landmine Press3 Sets
8-10 Reps
3A
Chest Supported Row (Machine)3 Sets
12-15 Reps
3B
Leg Extension3 Sets
12-15 Reps
4
Cable Hip Abduction2 Sets
12-15 Reps
5A
Chest Fly (Cable)3 Sets
12-15 Reps
5B
Overhead Tricep Extension (Cable)3 Sets
12-15 Reps
6
Hanging Leg Raise3 Sets
10 Reps
Day 3
1A
Bulgarian Split Squat (Dumbbell)3 Sets
5-6 Reps
1B
Bench Press (Dumbbell)3 Sets
8-10 Reps
2A
Chin-Up (Bodyweight)3 Sets
AMRAP
2B
Back Extension (Weighted)3 Sets
10-12 Reps
3
Dip (Assisted)2 Sets
8-10 Reps
4A
Standing Calf Raise3 Sets
10-12 Reps
4B
Bicep Curl (Dumbbell)3 Sets
10-12 Reps
5
Hip Adductor (Machine)2 Sets
12-15 Reps