5.0
(1 rating)
Program Description
For people with weaker arms who want to build a jacked physique while increasing strength
Program Overview
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout120 minutes
- CreatedApr 12, 2024 07:25
- Last EditedJul 31, 2024 08:55
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
Clean Deadlift
4
6-10 reps
2
T-Bar Row
3
6-10 reps
3A
Lat Pulldown
3
10-15 reps
3B
Upright Row (Barbell)
3
10-15 reps
4A
Bicep Curl (EZ Bar)
3
8-12 reps
4B
Farmer's Walk (Weighted)
3
30 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
6-10 reps
2
T-Bar Row
3
6-10 reps
3A
Lat Pulldown
3
10-15 reps
3B
Upright Row (Barbell)
3
10-15 reps
4A
Bicep Curl (EZ Bar)
3
8-12 reps
4B
Farmer's Walk (Weighted)
3
30 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
6-10 reps
2
T-Bar Row
3
6-10 reps
3A
Lat Pulldown
3
10-15 reps
3B
Upright Row (Barbell)
3
10-15 reps
4A
Bicep Curl (EZ Bar)
3
8-12 reps
4B
Farmer's Walk (Weighted)
3
30 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
6-10 reps
2
T-Bar Row
3
6-10 reps
3A
Lat Pulldown
3
10-15 reps
3B
Upright Row (Barbell)
3
10-15 reps
4A
Bicep Curl (EZ Bar)
3
8-12 reps
4B
Farmer's Walk (Weighted)
3
30 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
6-10 reps
2
T-Bar Row
3
6-10 reps
3A
Lat Pulldown
3
10-15 reps
3B
Upright Row (Barbell)
3
10-15 reps
4A
Bicep Curl (EZ Bar)
3
8-12 reps
4B
Farmer's Walk (Weighted)
3
30 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
6-10 reps
2
T-Bar Row
3
6-10 reps
3A
Lat Pulldown
3
10-15 reps
3B
Upright Row (Barbell)
3
10-15 reps
4A
Bicep Curl (EZ Bar)
3
8-12 reps
4B
Farmer's Walk (Weighted)
3
30 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
6-10 reps
2
T-Bar Row
3
6-10 reps
3A
Lat Pulldown
3
10-15 reps
3B
Upright Row (Barbell)
3
10-15 reps
4A
Bicep Curl (EZ Bar)
3
8-12 reps
4B
Farmer's Walk (Weighted)
3
30 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
6-10 reps
2
T-Bar Row
3
6-10 reps
3A
Lat Pulldown
3
10-15 reps
3B
Upright Row (Barbell)
3
10-15 reps
4A
Bicep Curl (EZ Bar)
3
8-12 reps
4B
Farmer's Walk (Weighted)
3
30 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
6-10 reps
2
T-Bar Row
3
6-10 reps
3A
Lat Pulldown
3
10-15 reps
3B
Upright Row (Barbell)
3
10-15 reps
4A
Bicep Curl (EZ Bar)
3
8-12 reps
4B
Farmer's Walk (Weighted)
3
30 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
6-10 reps
2
T-Bar Row
3
6-10 reps
3A
Lat Pulldown
3
10-15 reps
3B
Upright Row (Barbell)
3
10-15 reps
4A
Bicep Curl (EZ Bar)
3
8-12 reps
4B
Farmer's Walk (Weighted)
3
30 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
6-10 reps
2
T-Bar Row
3
6-10 reps
3A
Lat Pulldown
3
10-15 reps
3B
Upright Row (Barbell)
3
10-15 reps
4A
Bicep Curl (EZ Bar)
3
8-12 reps
4B
Farmer's Walk (Weighted)
3
30 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
6-10 reps
2
T-Bar Row
3
6-10 reps
3A
Lat Pulldown
3
10-15 reps
3B
Upright Row (Barbell)
3
10-15 reps
4A
Bicep Curl (EZ Bar)
3
8-12 reps
4B
Farmer's Walk (Weighted)
3
30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
1B
Rear Delt Row
3
10-15 reps
2A
AD Press
4
8-12 reps
2B
Hammer Curl
4
8-12 reps
3A
Lateral Raise (Cable)
4
10-15 reps
3B
Katana Extension
4
8-12 reps
4
Chest Fly (Cable)
4
6-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
1B
Rear Delt Row
3
10-15 reps
2A
AD Press
4
8-12 reps
2B
Hammer Curl
4
8-12 reps
3A
Lateral Raise (Cable)
4
10-15 reps
3B
Katana Extension
4
8-12 reps
4
Chest Fly (Cable)
4
6-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
1B
Rear Delt Row
3
10-15 reps
2A
AD Press
4
8-12 reps
2B
Hammer Curl
4
8-12 reps
3A
Lateral Raise (Cable)
4
10-15 reps
3B
Katana Extension
4
8-12 reps
4
Chest Fly (Cable)
4
6-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
1B
Rear Delt Row
3
10-15 reps
2A
AD Press
4
8-12 reps
2B
Hammer Curl
4
8-12 reps
3A
Lateral Raise (Cable)
4
10-15 reps
3B
Katana Extension
4
8-12 reps
4
Chest Fly (Cable)
4
6-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
1B
Rear Delt Row
3
10-15 reps
2A
AD Press
4
8-12 reps
2B
Hammer Curl
4
8-12 reps
3A
Lateral Raise (Cable)
4
10-15 reps
3B
Katana Extension
4
8-12 reps
4
Chest Fly (Cable)
4
6-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
1B
Rear Delt Row
3
10-15 reps
2A
AD Press
4
8-12 reps
2B
Hammer Curl
4
8-12 reps
3A
Lateral Raise (Cable)
4
10-15 reps
3B
Katana Extension
4
8-12 reps
4
Chest Fly (Cable)
4
6-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
1B
Rear Delt Row
3
10-15 reps
2A
AD Press
4
8-12 reps
2B
Hammer Curl
4
8-12 reps
3A
Lateral Raise (Cable)
4
10-15 reps
3B
Katana Extension
4
8-12 reps
4
Chest Fly (Cable)
4
6-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
1B
Rear Delt Row
3
10-15 reps
2A
AD Press
4
8-12 reps
2B
Hammer Curl
4
8-12 reps
3A
Lateral Raise (Cable)
4
10-15 reps
3B
Katana Extension
4
8-12 reps
4
Chest Fly (Cable)
4
6-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
1B
Rear Delt Row
3
10-15 reps
2A
AD Press
4
8-12 reps
2B
Hammer Curl
4
8-12 reps
3A
Lateral Raise (Cable)
4
10-15 reps
3B
Katana Extension
4
8-12 reps
4
Chest Fly (Cable)
4
6-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
1B
Rear Delt Row
3
10-15 reps
2A
AD Press
4
8-12 reps
2B
Hammer Curl
4
8-12 reps
3A
Lateral Raise (Cable)
4
10-15 reps
3B
Katana Extension
4
8-12 reps
4
Chest Fly (Cable)
4
6-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
1B
Rear Delt Row
3
10-15 reps
2A
AD Press
4
8-12 reps
2B
Hammer Curl
4
8-12 reps
3A
Lateral Raise (Cable)
4
10-15 reps
3B
Katana Extension
4
8-12 reps
4
Chest Fly (Cable)
4
6-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
1B
Rear Delt Row
3
10-15 reps
2A
AD Press
4
8-12 reps
2B
Hammer Curl
4
8-12 reps
3A
Lateral Raise (Cable)
4
10-15 reps
3B
Katana Extension
4
8-12 reps
4
Chest Fly (Cable)
4
6-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2A
Leg Curl
3
8-12 reps
2B
Tibialis Raises
3
10-15 reps
3A
Leg Extension
3
10-15 reps
3B
Standing Calf Raise
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2A
Leg Curl
3
8-12 reps
2B
Tibialis Raises
3
10-15 reps
3A
Leg Extension
3
10-15 reps
3B
Standing Calf Raise
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2A
Leg Curl
3
8-12 reps
2B
Tibialis Raises
3
10-15 reps
3A
Leg Extension
3
10-15 reps
3B
Standing Calf Raise
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2A
Leg Curl
3
8-12 reps
2B
Tibialis Raises
3
10-15 reps
3A
Leg Extension
3
10-15 reps
3B
Standing Calf Raise
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2A
Leg Curl
3
8-12 reps
2B
Tibialis Raises
3
10-15 reps
3A
Leg Extension
3
10-15 reps
3B
Standing Calf Raise
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2A
Leg Curl
3
8-12 reps
2B
Tibialis Raises
3
10-15 reps
3A
Leg Extension
3
10-15 reps
3B
Standing Calf Raise
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2A
Leg Curl
3
8-12 reps
2B
Tibialis Raises
3
10-15 reps
3A
Leg Extension
3
10-15 reps
3B
Standing Calf Raise
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2A
Leg Curl
3
8-12 reps
2B
Tibialis Raises
3
10-15 reps
3A
Leg Extension
3
10-15 reps
3B
Standing Calf Raise
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2A
Leg Curl
3
8-12 reps
2B
Tibialis Raises
3
10-15 reps
3A
Leg Extension
3
10-15 reps
3B
Standing Calf Raise
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2A
Leg Curl
3
8-12 reps
2B
Tibialis Raises
3
10-15 reps
3A
Leg Extension
3
10-15 reps
3B
Standing Calf Raise
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2A
Leg Curl
3
8-12 reps
2B
Tibialis Raises
3
10-15 reps
3A
Leg Extension
3
10-15 reps
3B
Standing Calf Raise
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2A
Leg Curl
3
8-12 reps
2B
Tibialis Raises
3
10-15 reps
3A
Leg Extension
3
10-15 reps
3B
Standing Calf Raise
3
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
1B
Face Pull
3
10-15 reps
2A
Kroc Row
4
6-12 reps
2B
Rope-Wrist Curls
4
10-15 reps
3A
Shrug (Barbell)
3
6-10 reps
3B
Incline Curl (Dumbbell)
3
6-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
1B
Face Pull
3
10-15 reps
2A
Kroc Row
4
6-12 reps
2B
Rope-Wrist Curls
4
10-15 reps
3A
Shrug (Barbell)
3
6-10 reps
3B
Incline Curl (Dumbbell)
3
6-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
1B
Face Pull
3
10-15 reps
2A
Kroc Row
4
6-12 reps
2B
Rope-Wrist Curls
4
10-15 reps
3A
Shrug (Barbell)
3
6-10 reps
3B
Incline Curl (Dumbbell)
3
6-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
1B
Face Pull
3
10-15 reps
2A
Kroc Row
4
6-12 reps
2B
Rope-Wrist Curls
4
10-15 reps
3A
Shrug (Barbell)
3
6-10 reps
3B
Incline Curl (Dumbbell)
3
6-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
1B
Face Pull
3
10-15 reps
2A
Kroc Row
4
6-12 reps
2B
Rope-Wrist Curls
4
10-15 reps
3A
Shrug (Barbell)
3
6-10 reps
3B
Incline Curl (Dumbbell)
3
6-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
1B
Face Pull
3
10-15 reps
2A
Kroc Row
4
6-12 reps
2B
Rope-Wrist Curls
4
10-15 reps
3A
Shrug (Barbell)
3
6-10 reps
3B
Incline Curl (Dumbbell)
3
6-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
1B
Face Pull
3
10-15 reps
2A
Kroc Row
4
6-12 reps
2B
Rope-Wrist Curls
4
10-15 reps
3A
Shrug (Barbell)
3
6-10 reps
3B
Incline Curl (Dumbbell)
3
6-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
1B
Face Pull
3
10-15 reps
2A
Kroc Row
4
6-12 reps
2B
Rope-Wrist Curls
4
10-15 reps
3A
Shrug (Barbell)
3
6-10 reps
3B
Incline Curl (Dumbbell)
3
6-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
1B
Face Pull
3
10-15 reps
2A
Kroc Row
4
6-12 reps
2B
Rope-Wrist Curls
4
10-15 reps
3A
Shrug (Barbell)
3
6-10 reps
3B
Incline Curl (Dumbbell)
3
6-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
1B
Face Pull
3
10-15 reps
2A
Kroc Row
4
6-12 reps
2B
Rope-Wrist Curls
4
10-15 reps
3A
Shrug (Barbell)
3
6-10 reps
3B
Incline Curl (Dumbbell)
3
6-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
1B
Face Pull
3
10-15 reps
2A
Kroc Row
4
6-12 reps
2B
Rope-Wrist Curls
4
10-15 reps
3A
Shrug (Barbell)
3
6-10 reps
3B
Incline Curl (Dumbbell)
3
6-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
1B
Face Pull
3
10-15 reps
2A
Kroc Row
4
6-12 reps
2B
Rope-Wrist Curls
4
10-15 reps
3A
Shrug (Barbell)
3
6-10 reps
3B
Incline Curl (Dumbbell)
3
6-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
2
Chest Press (Machine)
3
6-10 reps
3A
Skull Crusher
4
8-12 reps
3B
Hangman Curls
4
6-10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
2
Chest Press (Machine)
3
6-10 reps
3A
Skull Crusher
4
8-12 reps
3B
Hangman Curls
4
6-10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
2
Chest Press (Machine)
3
6-10 reps
3A
Skull Crusher
4
8-12 reps
3B
Hangman Curls
4
6-10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
2
Chest Press (Machine)
3
6-10 reps
3A
Skull Crusher
4
8-12 reps
3B
Hangman Curls
4
6-10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
2
Chest Press (Machine)
3
6-10 reps
3A
Skull Crusher
4
8-12 reps
3B
Hangman Curls
4
6-10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
2
Chest Press (Machine)
3
6-10 reps
3A
Skull Crusher
4
8-12 reps
3B
Hangman Curls
4
6-10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
2
Chest Press (Machine)
3
6-10 reps
3A
Skull Crusher
4
8-12 reps
3B
Hangman Curls
4
6-10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
2
Chest Press (Machine)
3
6-10 reps
3A
Skull Crusher
4
8-12 reps
3B
Hangman Curls
4
6-10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
2
Chest Press (Machine)
3
6-10 reps
3A
Skull Crusher
4
8-12 reps
3B
Hangman Curls
4
6-10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
2
Chest Press (Machine)
3
6-10 reps
3A
Skull Crusher
4
8-12 reps
3B
Hangman Curls
4
6-10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
2
Chest Press (Machine)
3
6-10 reps
3A
Skull Crusher
4
8-12 reps
3B
Hangman Curls
4
6-10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
2
Chest Press (Machine)
3
6-10 reps
3A
Skull Crusher
4
8-12 reps
3B
Hangman Curls
4
6-10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
1B
Rear Delt Row
2
8-12 reps
2A
Leg Press
3
8-12 reps
2B
Standing Calf Raise
3
10-15 reps
3
Glute-Ham Raise
3
10-15 reps
4
Dead Hang
3
1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
1B
Rear Delt Row
2
8-12 reps
2A
Leg Press
3
8-12 reps
2B
Standing Calf Raise
3
10-15 reps
3
Glute-Ham Raise
3
10-15 reps
4
Dead Hang
3
1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
1B
Rear Delt Row
2
8-12 reps
2A
Leg Press
3
8-12 reps
2B
Standing Calf Raise
3
10-15 reps
3
Glute-Ham Raise
3
10-15 reps
4
Dead Hang
3
1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
1B
Rear Delt Row
2
8-12 reps
2A
Leg Press
3
8-12 reps
2B
Standing Calf Raise
3
10-15 reps
3
Glute-Ham Raise
3
10-15 reps
4
Dead Hang
3
1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
1B
Rear Delt Row
2
8-12 reps
2A
Leg Press
3
8-12 reps
2B
Standing Calf Raise
3
10-15 reps
3
Glute-Ham Raise
3
10-15 reps
4
Dead Hang
3
1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
1B
Rear Delt Row
2
8-12 reps
2A
Leg Press
3
8-12 reps
2B
Standing Calf Raise
3
10-15 reps
3
Glute-Ham Raise
3
10-15 reps
4
Dead Hang
3
1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
1B
Rear Delt Row
2
8-12 reps
2A
Leg Press
3
8-12 reps
2B
Standing Calf Raise
3
10-15 reps
3
Glute-Ham Raise
3
10-15 reps
4
Dead Hang
3
1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
1B
Rear Delt Row
2
8-12 reps
2A
Leg Press
3
8-12 reps
2B
Standing Calf Raise
3
10-15 reps
3
Glute-Ham Raise
3
10-15 reps
4
Dead Hang
3
1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
1B
Rear Delt Row
2
8-12 reps
2A
Leg Press
3
8-12 reps
2B
Standing Calf Raise
3
10-15 reps
3
Glute-Ham Raise
3
10-15 reps
4
Dead Hang
3
1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
1B
Rear Delt Row
2
8-12 reps
2A
Leg Press
3
8-12 reps
2B
Standing Calf Raise
3
10-15 reps
3
Glute-Ham Raise
3
10-15 reps
4
Dead Hang
3
1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
1B
Rear Delt Row
2
8-12 reps
2A
Leg Press
3
8-12 reps
2B
Standing Calf Raise
3
10-15 reps
3
Glute-Ham Raise
3
10-15 reps
4
Dead Hang
3
1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
1B
Rear Delt Row
2
8-12 reps
2A
Leg Press
3
8-12 reps
2B
Standing Calf Raise
3
10-15 reps
3
Glute-Ham Raise
3
10-15 reps
4
Dead Hang
3
1 mins
Week 1
1 / 12 Weeks
Day 1
1
Clean Deadlift4 Sets
6-10 Reps
2
T-Bar Row3 Sets
6-10 Reps
3A
Lat Pulldown3 Sets
10-15 Reps
3B
Upright Row (Barbell)3 Sets
10-15 Reps
4A
Bicep Curl (EZ Bar)3 Sets
8-12 Reps
4B
Farmer's Walk (Weighted)3 Sets
30 Reps
Day 2
1A
Bench Press (Dumbbell)3 Sets
6-10 Reps
1B
Rear Delt Row3 Sets
10-15 Reps
2A
AD Press4 Sets
8-12 Reps
2B
Hammer Curl4 Sets
8-12 Reps
3A
Lateral Raise (Cable)4 Sets
10-15 Reps
3B
Katana Extension4 Sets
8-12 Reps
4
Chest Fly (Cable)4 Sets
6-10 Reps
Day 3
1
Squat (Barbell)3 Sets
6-10 Reps
2A
Leg Curl3 Sets
8-12 Reps
2B
Tibialis Raises3 Sets
10-15 Reps
3A
Leg Extension3 Sets
10-15 Reps
3B
Standing Calf Raise3 Sets
15-20 Reps
Day 4
1A
Pull-Up (Weighted)3 Sets
3-5 Reps
1B
Face Pull3 Sets
10-15 Reps
2A
Kroc Row4 Sets
6-12 Reps
2B
Rope-Wrist Curls4 Sets
10-15 Reps
3A
Shrug (Barbell)3 Sets
6-10 Reps
3B
Incline Curl (Dumbbell)3 Sets
6-12 Reps
Day 5
1
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
2
Chest Press (Machine)3 Sets
6-10 Reps
3A
Skull Crusher4 Sets
8-12 Reps
3B
Hangman Curls4 Sets
6-10 Reps
Day 6
1A
Romanian Deadlift (Barbell)2 Sets
6-12 Reps
1B
Rear Delt Row2 Sets
8-12 Reps
2A
Leg Press3 Sets
8-12 Reps
2B
Standing Calf Raise3 Sets
10-15 Reps
3
Glute-Ham Raise3 Sets
10-15 Reps
4
Dead Hang3 Sets
1 mins