Program Description
Get jacked
Program Overview
- LevelAdvanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedMar 15, 2024 03:58
- Last EditedJul 19, 2024 11:06
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
Squat (Barbell)
3
5 reps
2
Romanian Deadlift (Barbell)
3
10 reps
3
Bicep Curl (EZ Bar)
3
15 reps
4
Pec Fly (Dumbbell)
3
15 reps
5
Lat Pulldown
3
10 reps
6
Hanging Leg Raise
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Romanian Deadlift (Barbell)
3
10 reps
3
Bicep Curl (EZ Bar)
3
15 reps
4
Pec Fly (Dumbbell)
3
15 reps
5
Lat Pulldown
3
10 reps
6
Hanging Leg Raise
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Romanian Deadlift (Barbell)
3
10 reps
3
Bicep Curl (EZ Bar)
3
15 reps
4
Pec Fly (Dumbbell)
3
15 reps
5
Lat Pulldown
3
10 reps
6
Hanging Leg Raise
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Romanian Deadlift (Barbell)
3
10 reps
3
Bicep Curl (EZ Bar)
3
15 reps
4
Pec Fly (Dumbbell)
3
15 reps
5
Lat Pulldown
3
10 reps
6
Hanging Leg Raise
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Romanian Deadlift (Barbell)
3
10 reps
3
Bicep Curl (EZ Bar)
3
15 reps
4
Pec Fly (Dumbbell)
3
15 reps
5
Lat Pulldown
3
10 reps
6
Hanging Leg Raise
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Romanian Deadlift (Barbell)
3
10 reps
3
Bicep Curl (EZ Bar)
3
15 reps
4
Pec Fly (Dumbbell)
3
15 reps
5
Lat Pulldown
3
10 reps
6
Hanging Leg Raise
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Romanian Deadlift (Barbell)
3
10 reps
3
Bicep Curl (EZ Bar)
3
15 reps
4
Lat Pulldown
3
10 reps
5
Pec Fly (Dumbbell)
3
15 reps
6
Hanging Leg Raise
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Bicep Curl (EZ Bar)
3
15 reps
3
Bench Press (Close Grip)
3
10 reps
4
Lat Pulldown
3
10 reps
5
Pec Fly (Dumbbell)
3
15 reps
6
Hanging Leg Raise
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Bicep Curl (EZ Bar)
3
15 reps
3
Bench Press (Close Grip)
3
10 reps
4
Lat Pulldown
3
10 reps
5
Pec Fly (Dumbbell)
3
15 reps
6
Hanging Leg Raise
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Bicep Curl (EZ Bar)
3
15 reps
3
Lat Pulldown
3
10 reps
4
Lateral Raise (Dumbbell)
3
15 reps
5
Shrug (Barbell)
3
15 reps
6
Hanging Leg Raise
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Bicep Curl (EZ Bar)
3
15 reps
3
Lat Pulldown
3
10 reps
4
Lateral Raise (Dumbbell)
3
15 reps
5
Shrug (Barbell)
3
15 reps
6
Hanging Leg Raise
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Bicep Curl (EZ Bar)
3
15 reps
3
Lat Pulldown
3
10 reps
4
Lateral Raise (Dumbbell)
3
15 reps
5
Shrug (Barbell)
3
15 reps
6
Hanging Leg Raise
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Tricep Pushdown (Cable)
3
15 reps
3
Unilateral Cable Fly
3
15 reps
4
Romanian Deadlift (Barbell)
3
12 reps
5
Seated Row (Cable)
3
15 reps
6
Lateral Raise (Dumbbell)
3
12 reps
7
Shrug (Barbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Tricep Pushdown (Cable)
3
15 reps
3
Unilateral Cable Fly
3
15 reps
4
Romanian Deadlift (Barbell)
3
12 reps
5
Seated Row (Cable)
3
15 reps
6
Lateral Raise (Dumbbell)
3
12 reps
7
Shrug (Barbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Tricep Pushdown (Cable)
3
15 reps
3
Unilateral Cable Fly
3
15 reps
4
Romanian Deadlift (Barbell)
3
12 reps
5
Seated Row (Cable)
3
15 reps
6
Lateral Raise (Dumbbell)
3
12 reps
7
Shrug (Barbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Tricep Pushdown (Cable)
3
15 reps
3
Unilateral Cable Fly
3
15 reps
4
Romanian Deadlift (Barbell)
3
12 reps
5
Seated Row (Cable)
3
15 reps
6
Lateral Raise (Dumbbell)
3
12 reps
7
Shrug (Barbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Tricep Pushdown (Cable)
3
15 reps
3
Unilateral Cable Fly
3
15 reps
4
Romanian Deadlift (Barbell)
3
12 reps
5
Seated Row (Cable)
3
15 reps
6
Lateral Raise (Dumbbell)
3
12 reps
7
Shrug (Barbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Tricep Pushdown (Cable)
3
15 reps
3
Unilateral Cable Fly
3
15 reps
4
Romanian Deadlift (Barbell)
3
12 reps
5
Seated Row (Cable)
3
15 reps
6
Lateral Raise (Dumbbell)
3
12 reps
7
Shrug (Barbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Lat Pulldown (Close Grip)
3
12 reps
3
Lateral Raise (Dumbbell)
3
12 reps
4
Concentration Curl
3
12 reps
5
Tricep Pushdown (Cable)
3
15 reps
6
Shrug (Barbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Romanian Deadlift (Barbell)
3
15 reps
3
Lat Pulldown (Close Grip)
3
12 reps
4
Lateral Raise (Dumbbell)
3
12 reps
5
Concentration Curl
3
12 reps
6
Tricep Pushdown (Cable)
3
15 reps
7
Shrug (Barbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Romanian Deadlift (Barbell)
3
15 reps
3
Lat Pulldown (Close Grip)
3
12 reps
4
Lateral Raise (Dumbbell)
3
12 reps
5
Concentration Curl
3
12 reps
6
Tricep Pushdown (Cable)
3
15 reps
7
Shrug (Barbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Romanian Deadlift (Barbell)
3
15 reps
3
Lat Pulldown (Close Grip)
3
12 reps
4
Lateral Raise (Dumbbell)
3
12 reps
5
Concentration Curl
3
12 reps
6
Tricep Pushdown (Cable)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Romanian Deadlift (Barbell)
3
15 reps
3
Lat Pulldown (Close Grip)
3
12 reps
4
Lateral Raise (Dumbbell)
3
12 reps
5
Concentration Curl
3
12 reps
6
Tricep Pushdown (Cable)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Romanian Deadlift (Barbell)
3
15 reps
3
Lat Pulldown (Close Grip)
3
12 reps
4
Lateral Raise (Dumbbell)
3
12 reps
5
Concentration Curl
3
12 reps
6
Tricep Pushdown (Cable)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
12 reps
2
Hammer Curl
3
8 reps
3
Seated Wide-Grip Row (Cable)
3
10 reps
4
Face Pull
3
12 reps
5
Belt Squat
3
15 reps
6
Seated Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
12 reps
2
Hammer Curl
3
8 reps
3
Bench Press (Close Grip)
3
12 reps
4
Seated Wide-Grip Row (Cable)
3
10 reps
5
Face Pull
3
12 reps
6
Belt Squat
3
15 reps
7
Seated Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
12 reps
2
Hammer Curl
3
8 reps
3
Bench Press (Close Grip)
3
12 reps
4
Seated Wide-Grip Row (Cable)
3
10 reps
5
Face Pull
3
12 reps
6
Belt Squat
3
15 reps
7
Seated Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
12 reps
2
Bench Press (Close Grip)
3
10 reps
3
Hammer Curl
3
8 reps
4
Seated Wide-Grip Row (Cable)
3
10 reps
5
Face Pull
3
12 reps
6
Belt Squat
3
15 reps
7
Seated Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
12 reps
2
Hammer Curl
3
8 reps
3
Seated Wide-Grip Row (Cable)
3
10 reps
4
Face Pull
3
12 reps
5
Belt Squat
3
15 reps
6
Seated Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
12 reps
2
Bench Press (Close Grip)
3
10 reps
3
Hammer Curl
3
8 reps
4
Seated Wide-Grip Row (Cable)
3
10 reps
5
Face Pull
3
12 reps
6
Belt Squat
3
15 reps
7
Seated Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
2
Bench Press (Close Grip)
3
10 reps
3
Belt Squat
3
15 reps
4
Hammer Curl
3
8 reps
5
Seated Wide-Grip Row (Cable)
3
10 reps
6
Face Pull
3
12 reps
7
Seated Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
2
Belt Squat
3
15 reps
3
Hammer Curl
3
8 reps
4
Seated Wide-Grip Row (Cable)
3
10 reps
5
Face Pull
3
12 reps
6
Seated Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
2
Belt Squat
3
15 reps
3
Bench Press (Close Grip)
3
10 reps
4
Hammer Curl
3
8 reps
5
Pec Fly (Dumbbell)
3
15 reps
6
Face Pull
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
2
Bench Press (Close Grip)
3
10 reps
3
Belt Squat
3
15 reps
4
Hammer Curl
3
8 reps
5
Pec Fly (Dumbbell)
3
15 reps
6
Face Pull
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
2
Bench Press (Close Grip)
3
10 reps
3
Belt Squat
3
15 reps
4
Hammer Curl
3
8 reps
5
Pec Fly (Dumbbell)
3
15 reps
6
Face Pull
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
2
Bench Press (Close Grip)
3
10 reps
3
Belt Squat
3
15 reps
4
Hammer Curl
3
8 reps
5
Pec Fly (Dumbbell)
3
15 reps
6
Face Pull
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
12 reps
2
Romanian Deadlift (Barbell)
3
10 reps
3
Belt Squat
3
15 reps
4
Overhead Tricep Extension (Cable)
3
15 reps
5
Wide Grip Lat Pulldown
3
15 reps
6
Lateral Raise (Cable)
3
20 reps
7
Face Pull
3
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
12 reps
2
Romanian Deadlift (Barbell)
3
10 reps
3
Belt Squat
3
15 reps
4
Overhead Tricep Extension (Cable)
3
15 reps
5
Wide Grip Lat Pulldown
3
15 reps
6
Lateral Raise (Cable)
3
20 reps
7
Face Pull
3
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
12 reps
2
Romanian Deadlift (Barbell)
3
10 reps
3
Belt Squat
3
15 reps
4
Overhead Tricep Extension (Cable)
3
15 reps
5
Wide Grip Lat Pulldown
3
15 reps
6
Lateral Raise (Cable)
3
20 reps
7
Face Pull
3
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
12 reps
2
Romanian Deadlift (Barbell)
3
10 reps
3
Belt Squat
3
15 reps
4
Overhead Tricep Extension (Cable)
3
15 reps
5
Wide Grip Lat Pulldown
3
15 reps
6
Lateral Raise (Cable)
3
20 reps
7
Face Pull
3
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
12 reps
2
Romanian Deadlift (Barbell)
3
10 reps
3
Belt Squat
3
15 reps
4
Overhead Tricep Extension (Cable)
3
15 reps
5
Wide Grip Lat Pulldown
3
15 reps
6
Lateral Raise (Cable)
3
20 reps
7
Face Pull
3
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
12 reps
2
Romanian Deadlift (Barbell)
3
10 reps
3
Belt Squat
3
15 reps
4
Overhead Tricep Extension (Cable)
3
15 reps
5
Wide Grip Lat Pulldown
3
15 reps
6
Lateral Raise (Cable)
3
20 reps
7
Face Pull
3
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
2
Belt Squat
3
15 reps
3
Pull-Up (Bodyweight)
3
12 reps
4
Dip (Bodyweight)
3
12 reps
5
Lateral Raise (Dumbbell)
3
20 reps
6
Tricep Pushdown (Cable)
3
20 reps
7
Face Pull
3
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
2
Belt Squat
3
15 reps
3
Pull-Up (Bodyweight)
3
12 reps
4
Dip (Bodyweight)
3
12 reps
5
Lateral Raise (Dumbbell)
3
20 reps
6
Tricep Pushdown (Cable)
3
20 reps
7
Face Pull
3
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
2
Pull-Up (Bodyweight)
3
12 reps
3
Dip (Bodyweight)
3
12 reps
4
Lateral Raise (Dumbbell)
3
20 reps
5
Tricep Pushdown (Cable)
3
20 reps
6
Face Pull
3
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
2
Dip (Bodyweight)
3
12 reps
3
Chin-Up (Bodyweight)
3
12 reps
4
Lateral Raise (Dumbbell)
3
20 reps
5
Tricep Pushdown (Cable)
3
20 reps
6
Face Pull
3
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
2
Dip (Bodyweight)
3
12 reps
3
Chin-Up (Bodyweight)
3
12 reps
4
Lateral Raise (Dumbbell)
3
20 reps
5
Tricep Pushdown (Cable)
3
20 reps
6
Face Pull
3
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
2
Dip (Bodyweight)
3
12 reps
3
Chin-Up (Bodyweight)
3
12 reps
4
Lateral Raise (Dumbbell)
3
20 reps
5
Tricep Pushdown (Cable)
3
20 reps
6
Face Pull
3
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10 reps
2
Seated Military Press (Barbell)
3
10 reps
3
Pec Fly (Dumbbell)
3
15 reps
4
Lateral Raise (Dumbbell)
3
15 reps
5
Seated Row (Cable)
3
12 reps
6
Cable Crunch
3
15 reps
7
Seated Calf Raise
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10 reps
2
Seated Military Press (Barbell)
3
10 reps
3
Pec Fly (Dumbbell)
3
15 reps
4
Lateral Raise (Dumbbell)
3
15 reps
5
Seated Row (Cable)
3
12 reps
6
Cable Crunch
3
15 reps
7
Seated Calf Raise
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10 reps
2
Seated Military Press (Barbell)
3
10 reps
3
Pec Fly (Dumbbell)
3
15 reps
4
Lateral Raise (Dumbbell)
3
15 reps
5
Seated Row (Cable)
3
12 reps
6
Cable Crunch
3
15 reps
7
Seated Calf Raise
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10 reps
2
Seated Military Press (Barbell)
3
10 reps
3
Pec Fly (Dumbbell)
3
15 reps
4
Lateral Raise (Dumbbell)
3
15 reps
5
Seated Row (Cable)
3
12 reps
6
Cable Crunch
3
15 reps
7
Seated Calf Raise
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10 reps
2
Seated Military Press (Barbell)
3
10 reps
3
Pec Fly (Dumbbell)
3
15 reps
4
Lateral Raise (Dumbbell)
3
15 reps
5
Seated Row (Cable)
3
12 reps
6
Cable Crunch
3
15 reps
7
Seated Calf Raise
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10 reps
2
Seated Military Press (Barbell)
3
10 reps
3
Pec Fly (Dumbbell)
3
15 reps
4
Lateral Raise (Dumbbell)
3
15 reps
5
Seated Row (Cable)
3
12 reps
6
Cable Crunch
3
15 reps
7
Seated Calf Raise
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
10 reps
2
Romanian Deadlift (Barbell)
3
10 reps
3
Concentration Curl
3
10 reps
4
Pec Fly (Dumbbell)
3
15 reps
5
Lat Pulldown (Close Grip)
3
12 reps
6
Cable Crunch
3
15 reps
7
Seated Calf Raise
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
10 reps
2
Belt Squat
3
12 reps
3
Concentration Curl
3
10 reps
4
Pec Fly (Dumbbell)
3
15 reps
5
Lat Pulldown (Close Grip)
3
12 reps
6
Cable Crunch
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
10 reps
2
Belt Squat
3
12 reps
3
Concentration Curl
3
10 reps
4
Pec Fly (Dumbbell)
3
15 reps
5
Wide Grip Lat Pulldown
3
12 reps
6
Cable Crunch
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
10 reps
2
Belt Squat
3
12 reps
3
Concentration Curl
3
10 reps
4
Pec Fly (Dumbbell)
3
15 reps
5
Wide Grip Lat Pulldown
3
12 reps
6
Cable Crunch
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
10 reps
2
Belt Squat
3
12 reps
3
Concentration Curl
3
10 reps
4
Pec Fly (Dumbbell)
3
15 reps
5
Wide Grip Lat Pulldown
3
12 reps
6
Cable Crunch
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
10 reps
2
Belt Squat
3
12 reps
3
Concentration Curl
3
10 reps
4
Pec Fly (Dumbbell)
3
15 reps
5
Wide Grip Lat Pulldown
3
12 reps
6
Cable Crunch
3
15 reps
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)3 Sets
5 Reps
2
Romanian Deadlift (Barbell)3 Sets
10 Reps
3
Bicep Curl (EZ Bar)3 Sets
15 Reps
4
Pec Fly (Dumbbell)3 Sets
15 Reps
5
Lat Pulldown3 Sets
10 Reps
6
Hanging Leg Raise3 Sets
12 Reps
Day 2
1
Bench Press (Barbell)3 Sets
5 Reps
2
Tricep Pushdown (Cable)3 Sets
15 Reps
3
Unilateral Cable Fly3 Sets
15 Reps
4
Romanian Deadlift (Barbell)3 Sets
12 Reps
5
Seated Row (Cable)3 Sets
15 Reps
6
Lateral Raise (Dumbbell)3 Sets
12 Reps
7
Shrug (Barbell)3 Sets
15 Reps
Day 4
1
Dip (Bodyweight)3 Sets
12 Reps
2
Romanian Deadlift (Barbell)3 Sets
10 Reps
3
Belt Squat3 Sets
15 Reps
4
Overhead Tricep Extension (Cable)3 Sets
15 Reps
5
Wide Grip Lat Pulldown3 Sets
15 Reps
6
Lateral Raise (Cable)3 Sets
20 Reps
7
Face Pull3 Sets
20 Reps
Day 5
1
Concentration Curl3 Sets
10 Reps
2
Seated Military Press (Barbell)3 Sets
10 Reps
3
Pec Fly (Dumbbell)3 Sets
15 Reps
4
Lateral Raise (Dumbbell)3 Sets
15 Reps
5
Seated Row (Cable)3 Sets
12 Reps
6
Cable Crunch3 Sets
15 Reps
7
Seated Calf Raise3 Sets
15 Reps
Day 3
1
Chin-Up (Bodyweight)3 Sets
12 Reps
2
Hammer Curl3 Sets
8 Reps
3
Seated Wide-Grip Row (Cable)3 Sets
10 Reps
4
Face Pull3 Sets
12 Reps
5
Belt Squat3 Sets
15 Reps
6
Seated Calf Raise3 Sets
15 Reps