Program Description
Build muscle
Program Overview
- LevelAdvanced, Intermediate
- GoalMuscle & Sculpting, Bodyweight Fitness
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout180 minutes
- CreatedApr 04, 2024 02:49
- Last EditedMay 09, 2024 02:18
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
Preacher Curl (Barbell)
1
2
Overhead Tricep Extension (Cable)
1
3
Bicep Curl (Cable)
1
4
V-Handle Tricep Pushdown (Cable)
1
5
Skull Crusher
1
6
Hammer Curl
1
7
Seated Shoulder Press (Dumbbell)
1
8
Lateral Raise (Dumbbell)
1
9
Rear Delt Fly (Machine)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
Overhead Tricep Extension (Cable)
1
3
Bicep Curl (Cable)
1
4
V-Handle Tricep Pushdown (Cable)
1
5
Skull Crusher
1
6
Hammer Curl
1
7
Seated Shoulder Press (Dumbbell)
1
8
Lateral Raise (Dumbbell)
1
9
Rear Delt Fly (Machine)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
Overhead Tricep Extension (Cable)
1
3
Bicep Curl (Cable)
1
4
V-Handle Tricep Pushdown (Cable)
1
5
Skull Crusher
1
6
Hammer Curl
1
7
Seated Shoulder Press (Dumbbell)
1
8
Lateral Raise (Dumbbell)
1
9
Rear Delt Fly (Machine)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
Overhead Tricep Extension (Cable)
1
3
Bicep Curl (Cable)
1
4
V-Handle Tricep Pushdown (Cable)
1
5
Skull Crusher
1
6
Hammer Curl
1
7
Seated Shoulder Press (Dumbbell)
1
8
Lateral Raise (Dumbbell)
1
9
Rear Delt Fly (Machine)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
Overhead Tricep Extension (Cable)
1
3
Bicep Curl (Cable)
1
4
V-Handle Tricep Pushdown (Cable)
1
5
Skull Crusher
1
6
Hammer Curl
1
7
Seated Shoulder Press (Dumbbell)
1
8
Lateral Raise (Dumbbell)
1
9
Rear Delt Fly (Machine)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
Overhead Tricep Extension (Cable)
1
3
Bicep Curl (Cable)
1
4
V-Handle Tricep Pushdown (Cable)
1
5
Skull Crusher
1
6
Hammer Curl
1
7
Seated Shoulder Press (Dumbbell)
1
8
Lateral Raise (Dumbbell)
1
9
Rear Delt Fly (Machine)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
Overhead Tricep Extension (Cable)
1
3
Bicep Curl (Cable)
1
4
V-Handle Tricep Pushdown (Cable)
1
5
Skull Crusher
1
6
Hammer Curl
1
7
Seated Shoulder Press (Dumbbell)
1
8
Lateral Raise (Dumbbell)
1
9
Rear Delt Fly (Machine)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
Overhead Tricep Extension (Cable)
1
3
Bicep Curl (Cable)
1
4
V-Handle Tricep Pushdown (Cable)
1
5
Skull Crusher
1
6
Hammer Curl
1
7
Seated Shoulder Press (Dumbbell)
1
8
Lateral Raise (Dumbbell)
1
9
Rear Delt Fly (Machine)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
Overhead Tricep Extension (Cable)
1
3
Bicep Curl (Cable)
1
4
V-Handle Tricep Pushdown (Cable)
1
5
Skull Crusher
1
6
Hammer Curl
1
7
Seated Shoulder Press (Dumbbell)
1
8
Lateral Raise (Dumbbell)
1
9
Rear Delt Fly (Machine)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
Overhead Tricep Extension (Cable)
1
3
Bicep Curl (Cable)
1
4
V-Handle Tricep Pushdown (Cable)
1
5
Skull Crusher
1
6
Hammer Curl
1
7
Seated Shoulder Press (Dumbbell)
1
8
Lateral Raise (Dumbbell)
1
9
Rear Delt Fly (Machine)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
Overhead Tricep Extension (Cable)
1
3
Bicep Curl (Cable)
1
4
V-Handle Tricep Pushdown (Cable)
1
5
Skull Crusher
1
6
Hammer Curl
1
7
Seated Shoulder Press (Dumbbell)
1
8
Lateral Raise (Dumbbell)
1
9
Rear Delt Fly (Machine)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
Overhead Tricep Extension (Cable)
1
3
Bicep Curl (Cable)
1
4
V-Handle Tricep Pushdown (Cable)
1
5
Skull Crusher
1
6
Hammer Curl
1
7
Seated Shoulder Press (Dumbbell)
1
8
Lateral Raise (Dumbbell)
1
9
Rear Delt Fly (Machine)
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
Leg Extension
1
3
Leg Raise (Captain's Chair)
1
4
Seated Calf Raise
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
Leg Extension
1
3
Leg Raise (Captain's Chair)
1
4
Seated Calf Raise
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
Leg Extension
1
3
Leg Raise (Captain's Chair)
1
4
Seated Calf Raise
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
Leg Extension
1
3
Leg Raise (Captain's Chair)
1
4
Seated Calf Raise
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
Leg Extension
1
3
Leg Raise (Captain's Chair)
1
4
Seated Calf Raise
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
Leg Extension
1
3
Leg Raise (Captain's Chair)
1
4
Seated Calf Raise
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
Leg Extension
1
3
Leg Raise (Captain's Chair)
1
4
Seated Calf Raise
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
Leg Extension
1
3
Leg Raise (Captain's Chair)
1
4
Seated Calf Raise
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
Leg Extension
1
3
Leg Raise (Captain's Chair)
1
4
Seated Calf Raise
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
Leg Extension
1
3
Leg Raise (Captain's Chair)
1
4
Seated Calf Raise
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
Leg Extension
1
3
Leg Raise (Captain's Chair)
1
4
Seated Calf Raise
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
Leg Extension
1
3
Leg Raise (Captain's Chair)
1
4
Seated Calf Raise
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
Incline Bench Press (Dumbbell)
1
3
Pec Deck (Machine)
1
4
Lat Pulldown
1
5
Seated Row (Cable)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
Incline Bench Press (Dumbbell)
1
3
Pec Deck (Machine)
1
4
Lat Pulldown
1
5
Seated Row (Cable)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
Incline Bench Press (Dumbbell)
1
3
Pec Deck (Machine)
1
4
Lat Pulldown
1
5
Seated Row (Cable)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
Incline Bench Press (Dumbbell)
1
3
Pec Deck (Machine)
1
4
Lat Pulldown
1
5
Seated Row (Cable)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
Incline Bench Press (Dumbbell)
1
3
Pec Deck (Machine)
1
4
Lat Pulldown
1
5
Seated Row (Cable)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
Incline Bench Press (Dumbbell)
1
3
Pec Deck (Machine)
1
4
Lat Pulldown
1
5
Seated Row (Cable)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
Incline Bench Press (Dumbbell)
1
3
Pec Deck (Machine)
1
4
Lat Pulldown
1
5
Seated Row (Cable)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
Incline Bench Press (Dumbbell)
1
3
Pec Deck (Machine)
1
4
Lat Pulldown
1
5
Seated Row (Cable)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
Incline Bench Press (Dumbbell)
1
3
Pec Deck (Machine)
1
4
Lat Pulldown
1
5
Seated Row (Cable)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
Incline Bench Press (Dumbbell)
1
3
Pec Deck (Machine)
1
4
Lat Pulldown
1
5
Seated Row (Cable)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
Incline Bench Press (Dumbbell)
1
3
Pec Deck (Machine)
1
4
Lat Pulldown
1
5
Seated Row (Cable)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
Incline Bench Press (Dumbbell)
1
3
Pec Deck (Machine)
1
4
Lat Pulldown
1
5
Seated Row (Cable)
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
Overhead Tricep Extension (Cable)
1
3
Bicep Curl (Cable)
1
4
V-Handle Tricep Pushdown (Cable)
1
5
Skull Crusher
1
6
Hammer Curl
1
7
Seated Shoulder Press (Dumbbell)
1
8
Lateral Raise (Dumbbell)
1
9
Rear Delt Fly (Machine)
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
Overhead Tricep Extension (Cable)
1
3
Bicep Curl (Cable)
1
4
V-Handle Tricep Pushdown (Cable)
1
5
Skull Crusher
1
6
Hammer Curl
1
7
Seated Shoulder Press (Dumbbell)
1
8
Lateral Raise (Dumbbell)
1
9
Rear Delt Fly (Machine)
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
Overhead Tricep Extension (Cable)
1
3
Bicep Curl (Cable)
1
4
V-Handle Tricep Pushdown (Cable)
1
5
Skull Crusher
1
6
Hammer Curl
1
7
Seated Shoulder Press (Dumbbell)
1
8
Lateral Raise (Dumbbell)
1
9
Rear Delt Fly (Machine)
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
Overhead Tricep Extension (Cable)
1
3
Bicep Curl (Cable)
1
4
V-Handle Tricep Pushdown (Cable)
1
5
Skull Crusher
1
6
Hammer Curl
1
7
Seated Shoulder Press (Dumbbell)
1
8
Lateral Raise (Dumbbell)
1
9
Rear Delt Fly (Machine)
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
Overhead Tricep Extension (Cable)
1
3
Bicep Curl (Cable)
1
4
V-Handle Tricep Pushdown (Cable)
1
5
Skull Crusher
1
6
Hammer Curl
1
7
Seated Shoulder Press (Dumbbell)
1
8
Lateral Raise (Dumbbell)
1
9
Rear Delt Fly (Machine)
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
Overhead Tricep Extension (Cable)
1
3
Bicep Curl (Cable)
1
4
V-Handle Tricep Pushdown (Cable)
1
5
Skull Crusher
1
6
Hammer Curl
1
7
Seated Shoulder Press (Dumbbell)
1
8
Lateral Raise (Dumbbell)
1
9
Rear Delt Fly (Machine)
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
Overhead Tricep Extension (Cable)
1
3
Bicep Curl (Cable)
1
4
V-Handle Tricep Pushdown (Cable)
1
5
Skull Crusher
1
6
Hammer Curl
1
7
Seated Shoulder Press (Dumbbell)
1
8
Lateral Raise (Dumbbell)
1
9
Rear Delt Fly (Machine)
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
Overhead Tricep Extension (Cable)
1
3
Bicep Curl (Cable)
1
4
V-Handle Tricep Pushdown (Cable)
1
5
Skull Crusher
1
6
Hammer Curl
1
7
Seated Shoulder Press (Dumbbell)
1
8
Lateral Raise (Dumbbell)
1
9
Rear Delt Fly (Machine)
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
Overhead Tricep Extension (Cable)
1
3
Bicep Curl (Cable)
1
4
V-Handle Tricep Pushdown (Cable)
1
5
Skull Crusher
1
6
Hammer Curl
1
7
Seated Shoulder Press (Dumbbell)
1
8
Lateral Raise (Dumbbell)
1
9
Rear Delt Fly (Machine)
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
Overhead Tricep Extension (Cable)
1
3
Bicep Curl (Cable)
1
4
V-Handle Tricep Pushdown (Cable)
1
5
Skull Crusher
1
6
Hammer Curl
1
7
Seated Shoulder Press (Dumbbell)
1
8
Lateral Raise (Dumbbell)
1
9
Rear Delt Fly (Machine)
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
Overhead Tricep Extension (Cable)
1
3
Bicep Curl (Cable)
1
4
V-Handle Tricep Pushdown (Cable)
1
5
Skull Crusher
1
6
Hammer Curl
1
7
Seated Shoulder Press (Dumbbell)
1
8
Lateral Raise (Dumbbell)
1
9
Rear Delt Fly (Machine)
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
Overhead Tricep Extension (Cable)
1
3
Bicep Curl (Cable)
1
4
V-Handle Tricep Pushdown (Cable)
1
5
Skull Crusher
1
6
Hammer Curl
1
7
Seated Shoulder Press (Dumbbell)
1
8
Lateral Raise (Dumbbell)
1
9
Rear Delt Fly (Machine)
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
Incline Bench Press (Dumbbell)
1
3
Pec Deck (Machine)
1
4
Lat Pulldown
1
5
Seated Row (Cable)
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
Incline Bench Press (Dumbbell)
1
3
Pec Deck (Machine)
1
4
Lat Pulldown
1
5
Seated Row (Cable)
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
Incline Bench Press (Dumbbell)
1
3
Pec Deck (Machine)
1
4
Lat Pulldown
1
5
Seated Row (Cable)
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
Incline Bench Press (Dumbbell)
1
3
Pec Deck (Machine)
1
4
Lat Pulldown
1
5
Seated Row (Cable)
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
Incline Bench Press (Dumbbell)
1
3
Pec Deck (Machine)
1
4
Lat Pulldown
1
5
Seated Row (Cable)
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
Incline Bench Press (Dumbbell)
1
3
Pec Deck (Machine)
1
4
Lat Pulldown
1
5
Seated Row (Cable)
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
Incline Bench Press (Dumbbell)
1
3
Pec Deck (Machine)
1
4
Lat Pulldown
1
5
Seated Row (Cable)
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
Incline Bench Press (Dumbbell)
1
3
Pec Deck (Machine)
1
4
Lat Pulldown
1
5
Seated Row (Cable)
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
Incline Bench Press (Dumbbell)
1
3
Pec Deck (Machine)
1
4
Lat Pulldown
1
5
Seated Row (Cable)
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
Incline Bench Press (Dumbbell)
1
3
Pec Deck (Machine)
1
4
Lat Pulldown
1
5
Seated Row (Cable)
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
Incline Bench Press (Dumbbell)
1
3
Pec Deck (Machine)
1
4
Lat Pulldown
1
5
Seated Row (Cable)
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
Incline Bench Press (Dumbbell)
1
3
Pec Deck (Machine)
1
4
Lat Pulldown
1
5
Seated Row (Cable)
1
Week 1
1 / 12 Weeks
Day 1
1
Preacher Curl (Barbell)1 Set
2
Overhead Tricep Extension (Cable)1 Set
3
Bicep Curl (Cable)1 Set
4
V-Handle Tricep Pushdown (Cable)1 Set
5
Skull Crusher1 Set
6
Hammer Curl1 Set
7
Seated Shoulder Press (Dumbbell)1 Set
8
Lateral Raise (Dumbbell)1 Set
9
Rear Delt Fly (Machine)1 Set
Day 2
1
Leg Press (45 Degrees)1 Set
2
Leg Extension1 Set
3
Leg Raise (Captain's Chair)1 Set
4
Seated Calf Raise1 Set
Day 3
1
Bench Press (Barbell)1 Set
2
Incline Bench Press (Dumbbell)1 Set
3
Pec Deck (Machine)1 Set
4
Lat Pulldown1 Set
5
Seated Row (Cable)1 Set
Day 4
1
Preacher Curl (Barbell)1 Set
2
Overhead Tricep Extension (Cable)1 Set
3
Bicep Curl (Cable)1 Set
4
V-Handle Tricep Pushdown (Cable)1 Set
5
Skull Crusher1 Set
6
Hammer Curl1 Set
7
Seated Shoulder Press (Dumbbell)1 Set
8
Lateral Raise (Dumbbell)1 Set
9
Rear Delt Fly (Machine)1 Set
Day 5
1
Bench Press (Barbell)1 Set
2
Incline Bench Press (Dumbbell)1 Set
3
Pec Deck (Machine)1 Set
4
Lat Pulldown1 Set
5
Seated Row (Cable)1 Set