Program Description
Get big obviously
Program Overview
- LevelIntermediate
- GoalAthletics, Bodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMay 14, 2024 04:51
- Last EditedMay 17, 2024 06:02
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
Overhead Press (Barbell)
3
8 reps
2
Lateral Raise (Dumbbell)
2
10 reps
3
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
4
One Arm Lateral Raise (Cable)
3
10 reps
5
Tricep Extension (Cable)
3
10 reps
6
Shrug (Barbell)
2
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
2
Lateral Raise (Dumbbell)
2
10 reps
3
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
4
One Arm Lateral Raise (Cable)
3
10 reps
5
Tricep Extension (Cable)
3
10 reps
6
Shrug (Barbell)
2
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
2
Lateral Raise (Dumbbell)
2
10 reps
3
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
4
One Arm Lateral Raise (Cable)
3
10 reps
5
Tricep Extension (Cable)
3
10 reps
6
Shrug (Barbell)
2
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
2
Lateral Raise (Dumbbell)
2
10 reps
3
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
4
One Arm Lateral Raise (Cable)
3
10 reps
5
Tricep Extension (Cable)
3
10 reps
6
Shrug (Barbell)
2
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
2
Lateral Raise (Dumbbell)
2
10 reps
3
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
4
One Arm Lateral Raise (Cable)
3
10 reps
5
Tricep Extension (Cable)
3
10 reps
6
Shrug (Barbell)
2
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
2
Lateral Raise (Dumbbell)
2
10 reps
3
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
4
One Arm Lateral Raise (Cable)
3
10 reps
5
Tricep Extension (Cable)
3
10 reps
6
Shrug (Barbell)
2
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
2
Lateral Raise (Dumbbell)
2
10 reps
3
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
4
One Arm Lateral Raise (Cable)
3
10 reps
5
Tricep Extension (Cable)
3
10 reps
6
Shrug (Barbell)
2
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
2
Lateral Raise (Dumbbell)
2
10 reps
3
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
4
One Arm Lateral Raise (Cable)
3
10 reps
5
Tricep Extension (Cable)
3
10 reps
6
Shrug (Barbell)
2
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
2
Lateral Raise (Dumbbell)
2
10 reps
3
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
4
One Arm Lateral Raise (Cable)
3
10 reps
5
Tricep Extension (Cable)
3
10 reps
6
Shrug (Barbell)
2
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
2
Lateral Raise (Dumbbell)
2
10 reps
3
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
4
One Arm Lateral Raise (Cable)
3
10 reps
5
Tricep Extension (Cable)
3
10 reps
6
Shrug (Barbell)
2
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
2
Lateral Raise (Dumbbell)
2
10 reps
3
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
4
One Arm Lateral Raise (Cable)
3
10 reps
5
Tricep Extension (Cable)
3
10 reps
6
Shrug (Barbell)
2
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
2
Lateral Raise (Dumbbell)
2
10 reps
3
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
4
One Arm Lateral Raise (Cable)
3
10 reps
5
Tricep Extension (Cable)
3
10 reps
6
Shrug (Barbell)
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
Lat Pulldown
3
12 reps
3
Bent Over Row (Barbell)
2
8 reps
4
Seated Row (Cable)
2
6.8 reps
5
Rear Delt Fly (Machine)
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
Lat Pulldown
3
12 reps
3
Bent Over Row (Barbell)
2
8 reps
4
Seated Row (Cable)
2
6.8 reps
5
Rear Delt Fly (Machine)
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
Lat Pulldown
3
12 reps
3
Bent Over Row (Barbell)
2
8 reps
4
Seated Row (Cable)
2
6.8 reps
5
Rear Delt Fly (Machine)
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
Lat Pulldown
3
12 reps
3
Bent Over Row (Barbell)
2
8 reps
4
Seated Row (Cable)
2
6.8 reps
5
Rear Delt Fly (Machine)
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
Lat Pulldown
3
12 reps
3
Bent Over Row (Barbell)
2
8 reps
4
Seated Row (Cable)
2
6.8 reps
5
Rear Delt Fly (Machine)
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
Lat Pulldown
3
12 reps
3
Bent Over Row (Barbell)
2
8 reps
4
Seated Row (Cable)
2
6.8 reps
5
Rear Delt Fly (Machine)
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
Lat Pulldown
3
12 reps
3
Bent Over Row (Barbell)
2
8 reps
4
Seated Row (Cable)
2
6.8 reps
5
Rear Delt Fly (Machine)
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
Lat Pulldown
3
12 reps
3
Bent Over Row (Barbell)
2
8 reps
4
Seated Row (Cable)
2
6.8 reps
5
Rear Delt Fly (Machine)
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
Lat Pulldown
3
12 reps
3
Bent Over Row (Barbell)
2
8 reps
4
Seated Row (Cable)
2
6.8 reps
5
Rear Delt Fly (Machine)
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
Lat Pulldown
3
12 reps
3
Bent Over Row (Barbell)
2
8 reps
4
Seated Row (Cable)
2
6.8 reps
5
Rear Delt Fly (Machine)
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
Lat Pulldown
3
12 reps
3
Bent Over Row (Barbell)
2
8 reps
4
Seated Row (Cable)
2
6.8 reps
5
Rear Delt Fly (Machine)
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
Lat Pulldown
3
12 reps
3
Bent Over Row (Barbell)
2
8 reps
4
Seated Row (Cable)
2
6.8 reps
5
Rear Delt Fly (Machine)
2
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
6 reps
2
Incline Curl (Dumbbell)
2
1
10 reps
8 reps
3
Chest Press (Machine)
1
2
10 reps
8 reps
4
Hammer Curl
2
1
10 reps
8 reps
5
Chest Fly (Machine)
3
10 reps
6
Bicep Curl (Barbell)
1
1
10 reps
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
6 reps
2
Incline Curl (Dumbbell)
2
1
10 reps
8 reps
3
Chest Press (Machine)
1
2
10 reps
8 reps
4
Hammer Curl
2
1
10 reps
8 reps
5
Chest Fly (Machine)
3
10 reps
6
Bicep Curl (Barbell)
1
1
10 reps
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
6 reps
2
Incline Curl (Dumbbell)
2
1
10 reps
8 reps
3
Chest Press (Machine)
1
2
10 reps
8 reps
4
Hammer Curl
2
1
10 reps
8 reps
5
Chest Fly (Machine)
3
10 reps
6
Bicep Curl (Barbell)
1
1
10 reps
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
6 reps
2
Incline Curl (Dumbbell)
2
1
10 reps
8 reps
3
Chest Press (Machine)
1
2
10 reps
8 reps
4
Hammer Curl
2
1
10 reps
8 reps
5
Chest Fly (Machine)
3
10 reps
6
Bicep Curl (Barbell)
1
1
10 reps
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
6 reps
2
Incline Curl (Dumbbell)
2
1
10 reps
8 reps
3
Chest Press (Machine)
1
2
10 reps
8 reps
4
Hammer Curl
2
1
10 reps
8 reps
5
Chest Fly (Machine)
3
10 reps
6
Bicep Curl (Barbell)
1
1
10 reps
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
6 reps
2
Incline Curl (Dumbbell)
2
1
10 reps
8 reps
3
Chest Press (Machine)
1
2
10 reps
8 reps
4
Hammer Curl
2
1
10 reps
8 reps
5
Chest Fly (Machine)
3
10 reps
6
Bicep Curl (Barbell)
1
1
10 reps
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
6 reps
2
Incline Curl (Dumbbell)
2
1
10 reps
8 reps
3
Chest Press (Machine)
1
2
10 reps
8 reps
4
Hammer Curl
2
1
10 reps
8 reps
5
Chest Fly (Machine)
3
10 reps
6
Bicep Curl (Barbell)
1
1
10 reps
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
6 reps
2
Incline Curl (Dumbbell)
2
1
10 reps
8 reps
3
Chest Press (Machine)
1
2
10 reps
8 reps
4
Hammer Curl
2
1
10 reps
8 reps
5
Chest Fly (Machine)
3
10 reps
6
Bicep Curl (Barbell)
1
1
10 reps
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
6 reps
2
Incline Curl (Dumbbell)
2
1
10 reps
8 reps
3
Chest Press (Machine)
1
2
10 reps
8 reps
4
Hammer Curl
2
1
10 reps
8 reps
5
Chest Fly (Machine)
3
10 reps
6
Bicep Curl (Barbell)
1
1
10 reps
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
6 reps
2
Incline Curl (Dumbbell)
2
1
10 reps
8 reps
3
Chest Press (Machine)
1
2
10 reps
8 reps
4
Hammer Curl
2
1
10 reps
8 reps
5
Chest Fly (Machine)
3
10 reps
6
Bicep Curl (Barbell)
1
1
10 reps
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
6 reps
2
Incline Curl (Dumbbell)
2
1
10 reps
8 reps
3
Chest Press (Machine)
1
2
10 reps
8 reps
4
Hammer Curl
2
1
10 reps
8 reps
5
Chest Fly (Machine)
3
10 reps
6
Bicep Curl (Barbell)
1
1
10 reps
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
6 reps
2
Incline Curl (Dumbbell)
2
1
10 reps
8 reps
3
Chest Press (Machine)
1
2
10 reps
8 reps
4
Hammer Curl
2
1
10 reps
8 reps
5
Chest Fly (Machine)
3
10 reps
6
Bicep Curl (Barbell)
1
1
10 reps
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
2
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
3
Leg Extension
3
10 reps
4
Seated Calf Raise
3
15 reps
5
Standing Calf Raise
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
2
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
3
Leg Extension
3
10 reps
4
Seated Calf Raise
3
15 reps
5
Standing Calf Raise
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
2
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
3
Leg Extension
3
10 reps
4
Seated Calf Raise
3
15 reps
5
Standing Calf Raise
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
2
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
3
Leg Extension
3
10 reps
4
Seated Calf Raise
3
15 reps
5
Standing Calf Raise
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
2
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
3
Leg Extension
3
10 reps
4
Seated Calf Raise
3
15 reps
5
Standing Calf Raise
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
2
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
3
Leg Extension
3
10 reps
4
Seated Calf Raise
3
15 reps
5
Standing Calf Raise
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
2
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
3
Leg Extension
3
10 reps
4
Seated Calf Raise
3
15 reps
5
Standing Calf Raise
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
2
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
3
Leg Extension
3
10 reps
4
Seated Calf Raise
3
15 reps
5
Standing Calf Raise
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
2
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
3
Leg Extension
3
10 reps
4
Seated Calf Raise
3
15 reps
5
Standing Calf Raise
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
2
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
3
Leg Extension
3
10 reps
4
Seated Calf Raise
3
15 reps
5
Standing Calf Raise
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
2
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
3
Leg Extension
3
10 reps
4
Seated Calf Raise
3
15 reps
5
Standing Calf Raise
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
2
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
3
Leg Extension
3
10 reps
4
Seated Calf Raise
3
15 reps
5
Standing Calf Raise
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
2
Bear Crawl
3
1 reps
3
Russian Twist
3
15 reps
4
Oblique Crunch
3
15 reps
5
Windshield Wipers
3
15 reps
6
Abs Crunch (Bodyweight)
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
2
Bear Crawl
3
1 reps
3
Russian Twist
3
15 reps
4
Oblique Crunch
3
15 reps
5
Windshield Wipers
3
15 reps
6
Abs Crunch (Bodyweight)
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
2
Bear Crawl
3
1 reps
3
Russian Twist
3
15 reps
4
Oblique Crunch
3
15 reps
5
Windshield Wipers
3
15 reps
6
Abs Crunch (Bodyweight)
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
2
Bear Crawl
3
1 reps
3
Russian Twist
3
15 reps
4
Oblique Crunch
3
15 reps
5
Windshield Wipers
3
15 reps
6
Abs Crunch (Bodyweight)
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
2
Bear Crawl
3
1 reps
3
Russian Twist
3
15 reps
4
Oblique Crunch
3
15 reps
5
Windshield Wipers
3
15 reps
6
Abs Crunch (Bodyweight)
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
2
Bear Crawl
3
1 reps
3
Russian Twist
3
15 reps
4
Oblique Crunch
3
15 reps
5
Windshield Wipers
3
15 reps
6
Abs Crunch (Bodyweight)
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
2
Bear Crawl
3
1 reps
3
Russian Twist
3
15 reps
4
Oblique Crunch
3
15 reps
5
Windshield Wipers
3
15 reps
6
Abs Crunch (Bodyweight)
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
2
Bear Crawl
3
1 reps
3
Russian Twist
3
15 reps
4
Oblique Crunch
3
15 reps
5
Windshield Wipers
3
15 reps
6
Abs Crunch (Bodyweight)
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
2
Bear Crawl
3
1 reps
3
Russian Twist
3
15 reps
4
Oblique Crunch
3
15 reps
5
Windshield Wipers
3
15 reps
6
Abs Crunch (Bodyweight)
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
2
Bear Crawl
3
1 reps
3
Russian Twist
3
15 reps
4
Oblique Crunch
3
15 reps
5
Windshield Wipers
3
15 reps
6
Abs Crunch (Bodyweight)
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
2
Bear Crawl
3
1 reps
3
Russian Twist
3
15 reps
4
Oblique Crunch
3
15 reps
5
Windshield Wipers
3
15 reps
6
Abs Crunch (Bodyweight)
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
2
Bear Crawl
3
1 reps
3
Russian Twist
3
15 reps
4
Oblique Crunch
3
15 reps
5
Windshield Wipers
3
15 reps
6
Abs Crunch (Bodyweight)
3
15 reps
Week 1
1 / 12 Weeks
Day 2
1
Pull-Up (Weighted)1 Set
2
Lat Pulldown3 Sets
12 Reps
3
Bent Over Row (Barbell)2 Sets
8 Reps
4
Seated Row (Cable)2 Sets
6.8 Reps
5
Rear Delt Fly (Machine)2 Sets
10 Reps
Day 4
1
Leg Press3 Sets
10 Reps
2
Romanian Deadlift (Barbell)1 Set
2 Sets
10 Reps
8 Reps
3
Leg Extension3 Sets
10 Reps
4
Seated Calf Raise3 Sets
15 Reps
5
Standing Calf Raise3 Sets
15 Reps
Day 5
1
Run1 Set
45 mins
2
Bear Crawl3 Sets
1 Reps
3
Russian Twist3 Sets
15 Reps
4
Oblique Crunch3 Sets
15 Reps
5
Windshield Wipers3 Sets
15 Reps
6
Abs Crunch (Bodyweight)3 Sets
15 Reps
Day 1
1
Overhead Press (Barbell)3 Sets
8 Reps
2
Lateral Raise (Dumbbell)2 Sets
10 Reps
3
Tricep Pushdown (Cable)1 Set
2 Sets
12 Reps
10 Reps
4
One Arm Lateral Raise (Cable)3 Sets
10 Reps
5
Tricep Extension (Cable)3 Sets
10 Reps
6
Shrug (Barbell)2 Sets
10 Reps
Day 3
1
Incline Bench Press (Barbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
2
Incline Curl (Dumbbell)2 Sets
1 Set
10 Reps
8 Reps
3
Chest Press (Machine)1 Set
2 Sets
10 Reps
8 Reps
4
Hammer Curl2 Sets
1 Set
10 Reps
8 Reps
5
Chest Fly (Machine)3 Sets
10 Reps
6
Bicep Curl (Barbell)1 Set
1 Set
10 Reps
8 Reps