Program Description
Alternating between higher weight/lower reps with Lowe weight/higher reps. Most heavy weight is under the bar and most lighter weight is single arm/leg or dumbbell.
Program Overview
- LevelAdvanced
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMar 26, 2024 05:38
- Last EditedJul 21, 2024 07:11
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
Incline Bench Press (Barbell)
1
1
3
10 reps
8 reps
5 reps
2
Bench Press (Barbell)
1
1
3
10 reps
8 reps
5 reps
3
Chest Fly (Machine)
1
1
3
10 reps
8 reps
5 reps
4
Shoulder Press (Machine)
1
1
3
10 reps
8 reps
5 reps
5A
Front Raise
4
10 reps
5B
Lateral Raise (Dumbbell)
4
10 reps
6
Tricep Pushdown (Cable)
1
2
2
10 reps
8 reps
6 reps
7A
Dip (Bodyweight)
5
10 reps
7B
Leg Raise (Captain's Chair)
5
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
3
10 reps
8 reps
5 reps
2
Bench Press (Barbell)
1
1
3
10 reps
8 reps
5 reps
3
Chest Fly (Machine)
1
1
3
10 reps
8 reps
5 reps
4
Shoulder Press (Machine)
1
1
3
10 reps
8 reps
5 reps
5A
Front Raise
4
10 reps
5B
Lateral Raise (Dumbbell)
4
10 reps
6
Tricep Pushdown (Cable)
1
2
2
10 reps
8 reps
6 reps
7A
Dip (Bodyweight)
5
10 reps
7B
Leg Raise (Captain's Chair)
5
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
3
10 reps
8 reps
5 reps
2
Bench Press (Barbell)
1
1
3
10 reps
8 reps
5 reps
3
Chest Fly (Machine)
1
1
3
10 reps
8 reps
5 reps
4
Shoulder Press (Machine)
1
1
3
10 reps
8 reps
5 reps
5A
Front Raise
4
10 reps
5B
Lateral Raise (Dumbbell)
4
10 reps
6
Tricep Pushdown (Cable)
1
2
2
10 reps
8 reps
6 reps
7A
Dip (Bodyweight)
5
10 reps
7B
Leg Raise (Captain's Chair)
5
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
3
10 reps
8 reps
5 reps
2
Bench Press (Barbell)
1
1
3
10 reps
8 reps
5 reps
3
Chest Fly (Machine)
1
1
3
10 reps
8 reps
5 reps
4
Shoulder Press (Machine)
1
1
3
10 reps
8 reps
5 reps
5A
Front Raise
4
10 reps
5B
Lateral Raise (Dumbbell)
4
10 reps
6
Tricep Pushdown (Cable)
1
2
2
10 reps
8 reps
6 reps
7A
Dip (Bodyweight)
5
10 reps
7B
Leg Raise (Captain's Chair)
5
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
3
10 reps
8 reps
5 reps
2
Bench Press (Barbell)
1
1
3
10 reps
8 reps
5 reps
3
Chest Fly (Machine)
1
1
3
10 reps
8 reps
5 reps
4
Shoulder Press (Machine)
1
1
3
10 reps
8 reps
5 reps
5A
Front Raise
4
10 reps
5B
Lateral Raise (Dumbbell)
4
10 reps
6
Tricep Pushdown (Cable)
1
2
2
10 reps
8 reps
6 reps
7A
Dip (Bodyweight)
5
10 reps
7B
Leg Raise (Captain's Chair)
5
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
3
10 reps
8 reps
5 reps
2
Bench Press (Barbell)
1
1
3
10 reps
8 reps
5 reps
3
Chest Fly (Machine)
1
1
3
10 reps
8 reps
5 reps
4
Shoulder Press (Machine)
1
1
3
10 reps
8 reps
5 reps
5A
Front Raise
4
10 reps
5B
Lateral Raise (Dumbbell)
4
10 reps
6
Tricep Pushdown (Cable)
1
2
2
10 reps
8 reps
6 reps
7A
Dip (Bodyweight)
5
10 reps
7B
Leg Raise (Captain's Chair)
5
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
3
10 reps
8 reps
5 reps
2
Bench Press (Barbell)
1
1
3
10 reps
8 reps
5 reps
3
Chest Fly (Machine)
1
1
3
10 reps
8 reps
5 reps
4
Shoulder Press (Machine)
1
1
3
10 reps
8 reps
5 reps
5A
Front Raise
4
10 reps
5B
Lateral Raise (Dumbbell)
4
10 reps
6
Tricep Pushdown (Cable)
1
2
2
10 reps
8 reps
6 reps
7A
Dip (Bodyweight)
5
10 reps
7B
Leg Raise (Captain's Chair)
5
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
3
10 reps
8 reps
5 reps
2
Bench Press (Barbell)
1
1
3
10 reps
8 reps
5 reps
3
Chest Fly (Machine)
1
1
3
10 reps
8 reps
5 reps
4
Shoulder Press (Machine)
1
1
3
10 reps
8 reps
5 reps
5A
Front Raise
4
10 reps
5B
Lateral Raise (Dumbbell)
4
10 reps
6
Tricep Pushdown (Cable)
1
2
2
10 reps
8 reps
6 reps
7A
Dip (Bodyweight)
5
10 reps
7B
Leg Raise (Captain's Chair)
5
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
3
10 reps
8 reps
5 reps
2
Bench Press (Barbell)
1
1
3
10 reps
8 reps
5 reps
3
Chest Fly (Machine)
1
1
3
10 reps
8 reps
5 reps
4
Shoulder Press (Machine)
1
1
3
10 reps
8 reps
5 reps
5A
Front Raise
4
10 reps
5B
Lateral Raise (Dumbbell)
4
10 reps
6
Tricep Pushdown (Cable)
1
2
2
10 reps
8 reps
6 reps
7A
Dip (Bodyweight)
5
10 reps
7B
Leg Raise (Captain's Chair)
5
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
3
10 reps
8 reps
5 reps
2
Bench Press (Barbell)
1
1
3
10 reps
8 reps
5 reps
3
Chest Fly (Machine)
1
1
3
10 reps
8 reps
5 reps
4
Shoulder Press (Machine)
1
1
3
10 reps
8 reps
5 reps
5A
Front Raise
4
10 reps
5B
Lateral Raise (Dumbbell)
4
10 reps
6
Tricep Pushdown (Cable)
1
2
2
10 reps
8 reps
6 reps
7A
Dip (Bodyweight)
5
10 reps
7B
Leg Raise (Captain's Chair)
5
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
3
10 reps
8 reps
5 reps
2
Bench Press (Barbell)
1
1
3
10 reps
8 reps
5 reps
3
Chest Fly (Machine)
1
1
3
10 reps
8 reps
5 reps
4
Shoulder Press (Machine)
1
1
3
10 reps
8 reps
5 reps
5A
Front Raise
4
10 reps
5B
Lateral Raise (Dumbbell)
4
10 reps
6
Tricep Pushdown (Cable)
1
2
2
10 reps
8 reps
6 reps
7A
Dip (Bodyweight)
5
10 reps
7B
Leg Raise (Captain's Chair)
5
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
3
10 reps
8 reps
5 reps
2
Bench Press (Barbell)
1
1
3
10 reps
8 reps
5 reps
3
Chest Fly (Machine)
1
1
3
10 reps
8 reps
5 reps
4
Shoulder Press (Machine)
1
1
3
10 reps
8 reps
5 reps
5A
Front Raise
4
10 reps
5B
Lateral Raise (Dumbbell)
4
10 reps
6
Tricep Pushdown (Cable)
1
2
2
10 reps
8 reps
6 reps
7A
Dip (Bodyweight)
5
10 reps
7B
Leg Raise (Captain's Chair)
5
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
2
15 reps
12 reps
2
T-Bar Row
2
2
15 reps
12 reps
3
Lat Pulldown (Single Arm)
2
2
15 reps
12 reps
4
Single Arm Iso Row
2
2
15 reps
12 reps
5
Alternating Dumbbell Curl
2
2
15 reps
12 reps
6
Face Pull
2
2
15 reps
12 reps
7
Preacher Curl (Barbell)
2
2
15 reps
12 reps
8
Pull-Up (Bodyweight)
5
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
2
15 reps
12 reps
2
T-Bar Row
2
2
15 reps
12 reps
3
Lat Pulldown (Single Arm)
2
2
15 reps
12 reps
4
Single Arm Iso Row
2
2
15 reps
12 reps
5
Alternating Dumbbell Curl
2
2
15 reps
12 reps
6
Face Pull
2
2
15 reps
12 reps
7
Preacher Curl (Barbell)
2
2
15 reps
12 reps
8
Pull-Up (Bodyweight)
5
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
2
15 reps
12 reps
2
T-Bar Row
2
2
15 reps
12 reps
3
Lat Pulldown (Single Arm)
2
2
15 reps
12 reps
4
Single Arm Iso Row
2
2
15 reps
12 reps
5
Alternating Dumbbell Curl
2
2
15 reps
12 reps
6
Face Pull
2
2
15 reps
12 reps
7
Preacher Curl (Barbell)
2
2
15 reps
12 reps
8
Pull-Up (Bodyweight)
5
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
2
15 reps
12 reps
2
T-Bar Row
2
2
15 reps
12 reps
3
Lat Pulldown (Single Arm)
2
2
15 reps
12 reps
4
Single Arm Iso Row
2
2
15 reps
12 reps
5
Alternating Dumbbell Curl
2
2
15 reps
12 reps
6
Face Pull
2
2
15 reps
12 reps
7
Preacher Curl (Barbell)
2
2
15 reps
12 reps
8
Pull-Up (Bodyweight)
5
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
2
15 reps
12 reps
2
T-Bar Row
2
2
15 reps
12 reps
3
Lat Pulldown (Single Arm)
2
2
15 reps
12 reps
4
Single Arm Iso Row
2
2
15 reps
12 reps
5
Alternating Dumbbell Curl
2
2
15 reps
12 reps
6
Face Pull
2
2
15 reps
12 reps
7
Preacher Curl (Barbell)
2
2
15 reps
12 reps
8
Pull-Up (Bodyweight)
5
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
2
15 reps
12 reps
2
T-Bar Row
2
2
15 reps
12 reps
3
Lat Pulldown (Single Arm)
2
2
15 reps
12 reps
4
Single Arm Iso Row
2
2
15 reps
12 reps
5
Alternating Dumbbell Curl
2
2
15 reps
12 reps
6
Face Pull
2
2
15 reps
12 reps
7
Preacher Curl (Barbell)
2
2
15 reps
12 reps
8
Pull-Up (Bodyweight)
5
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
2
15 reps
12 reps
2
T-Bar Row
2
2
15 reps
12 reps
3
Lat Pulldown (Single Arm)
2
2
15 reps
12 reps
4
Single Arm Iso Row
2
2
15 reps
12 reps
5
Alternating Dumbbell Curl
2
2
15 reps
12 reps
6
Face Pull
2
2
15 reps
12 reps
7
Preacher Curl (Barbell)
2
2
15 reps
12 reps
8
Pull-Up (Bodyweight)
5
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
2
15 reps
12 reps
2
T-Bar Row
2
2
15 reps
12 reps
3
Lat Pulldown (Single Arm)
2
2
15 reps
12 reps
4
Single Arm Iso Row
2
2
15 reps
12 reps
5
Alternating Dumbbell Curl
2
2
15 reps
12 reps
6
Face Pull
2
2
15 reps
12 reps
7
Preacher Curl (Barbell)
2
2
15 reps
12 reps
8
Pull-Up (Bodyweight)
5
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
2
15 reps
12 reps
2
T-Bar Row
2
2
15 reps
12 reps
3
Lat Pulldown (Single Arm)
2
2
15 reps
12 reps
4
Single Arm Iso Row
2
2
15 reps
12 reps
5
Alternating Dumbbell Curl
2
2
15 reps
12 reps
6
Face Pull
2
2
15 reps
12 reps
7
Preacher Curl (Barbell)
2
2
15 reps
12 reps
8
Pull-Up (Bodyweight)
5
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
2
15 reps
12 reps
2
T-Bar Row
2
2
15 reps
12 reps
3
Lat Pulldown (Single Arm)
2
2
15 reps
12 reps
4
Single Arm Iso Row
2
2
15 reps
12 reps
5
Alternating Dumbbell Curl
2
2
15 reps
12 reps
6
Face Pull
2
2
15 reps
12 reps
7
Preacher Curl (Barbell)
2
2
15 reps
12 reps
8
Pull-Up (Bodyweight)
5
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
2
15 reps
12 reps
2
T-Bar Row
2
2
15 reps
12 reps
3
Lat Pulldown (Single Arm)
2
2
15 reps
12 reps
4
Single Arm Iso Row
2
2
15 reps
12 reps
5
Alternating Dumbbell Curl
2
2
15 reps
12 reps
6
Face Pull
2
2
15 reps
12 reps
7
Preacher Curl (Barbell)
2
2
15 reps
12 reps
8
Pull-Up (Bodyweight)
5
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
2
15 reps
12 reps
2
T-Bar Row
2
2
15 reps
12 reps
3
Lat Pulldown (Single Arm)
2
2
15 reps
12 reps
4
Single Arm Iso Row
2
2
15 reps
12 reps
5
Alternating Dumbbell Curl
2
2
15 reps
12 reps
6
Face Pull
2
2
15 reps
12 reps
7
Preacher Curl (Barbell)
2
2
15 reps
12 reps
8
Pull-Up (Bodyweight)
5
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10 reps
8 reps
5 reps
2
Front Squat (Barbell)
1
1
3
10 reps
8 reps
5 reps
3
Deadlift (Barbell)
1
1
3
10 reps
8 reps
5 reps
4
Leg Press
1
1
3
10 reps
8 reps
5 reps
5
Seated Calf Raise
5
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10 reps
8 reps
5 reps
2
Front Squat (Barbell)
1
1
3
10 reps
8 reps
5 reps
3
Deadlift (Barbell)
1
1
3
10 reps
8 reps
5 reps
4
Leg Press
1
1
3
10 reps
8 reps
5 reps
5
Seated Calf Raise
5
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10 reps
8 reps
5 reps
2
Front Squat (Barbell)
1
1
3
10 reps
8 reps
5 reps
3
Deadlift (Barbell)
1
1
3
10 reps
8 reps
5 reps
4
Leg Press
1
1
3
10 reps
8 reps
5 reps
5
Seated Calf Raise
5
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10 reps
8 reps
5 reps
2
Front Squat (Barbell)
1
1
3
10 reps
8 reps
5 reps
3
Deadlift (Barbell)
1
1
3
10 reps
8 reps
5 reps
4
Leg Press
1
1
3
10 reps
8 reps
5 reps
5
Seated Calf Raise
5
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10 reps
8 reps
5 reps
2
Front Squat (Barbell)
1
1
3
10 reps
8 reps
5 reps
3
Deadlift (Barbell)
1
1
3
10 reps
8 reps
5 reps
4
Leg Press
1
1
3
10 reps
8 reps
5 reps
5
Seated Calf Raise
5
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10 reps
8 reps
5 reps
2
Front Squat (Barbell)
1
1
3
10 reps
8 reps
5 reps
3
Deadlift (Barbell)
1
1
3
10 reps
8 reps
5 reps
4
Leg Press
1
1
3
10 reps
8 reps
5 reps
5
Seated Calf Raise
5
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10 reps
8 reps
5 reps
2
Front Squat (Barbell)
1
1
3
10 reps
8 reps
5 reps
3
Deadlift (Barbell)
1
1
3
10 reps
8 reps
5 reps
4
Leg Press
1
1
3
10 reps
8 reps
5 reps
5
Seated Calf Raise
5
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10 reps
8 reps
5 reps
2
Front Squat (Barbell)
1
1
3
10 reps
8 reps
5 reps
3
Deadlift (Barbell)
1
1
3
10 reps
8 reps
5 reps
4
Leg Press
1
1
3
10 reps
8 reps
5 reps
5
Seated Calf Raise
5
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10 reps
8 reps
5 reps
2
Front Squat (Barbell)
1
1
3
10 reps
8 reps
5 reps
3
Deadlift (Barbell)
1
1
3
10 reps
8 reps
5 reps
4
Leg Press
1
1
3
10 reps
8 reps
5 reps
5
Seated Calf Raise
5
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10 reps
8 reps
5 reps
2
Front Squat (Barbell)
1
1
3
10 reps
8 reps
5 reps
3
Deadlift (Barbell)
1
1
3
10 reps
8 reps
5 reps
4
Leg Press
1
1
3
10 reps
8 reps
5 reps
5
Seated Calf Raise
5
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10 reps
8 reps
5 reps
2
Front Squat (Barbell)
1
1
3
10 reps
8 reps
5 reps
3
Deadlift (Barbell)
1
1
3
10 reps
8 reps
5 reps
4
Leg Press
1
1
3
10 reps
8 reps
5 reps
5
Seated Calf Raise
5
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10 reps
8 reps
5 reps
2
Front Squat (Barbell)
1
1
3
10 reps
8 reps
5 reps
3
Deadlift (Barbell)
1
1
3
10 reps
8 reps
5 reps
4
Leg Press
1
1
3
10 reps
8 reps
5 reps
5
Seated Calf Raise
5
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
2
2
15 reps
12 reps
2
Incline Bench Press (Dumbbell)
2
2
15 reps
12 reps
3
Bench Press (Dumbbell)
2
2
15 reps
12 reps
4
Pec Fly (Dumbbell)
2
2
15 reps
12 reps
5
Arnold Press
2
2
15 reps
12 reps
6
Shrug (Dumbbell)
2
2
15 reps
12 reps
7A
Pullover (EZ Bar)
4
10 reps
7B
Bench Press (Paused)
4
10 reps
8
Dip (Bodyweight)
5
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
2
2
15 reps
12 reps
2
Incline Bench Press (Dumbbell)
2
2
15 reps
12 reps
3
Bench Press (Dumbbell)
2
2
15 reps
12 reps
4
Pec Fly (Dumbbell)
2
2
15 reps
12 reps
5
Arnold Press
2
2
15 reps
12 reps
6
Shrug (Dumbbell)
2
2
15 reps
12 reps
7A
Pullover (EZ Bar)
4
10 reps
7B
Bench Press (Paused)
4
10 reps
8
Dip (Bodyweight)
5
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
2
2
15 reps
12 reps
2
Incline Bench Press (Dumbbell)
2
2
15 reps
12 reps
3
Bench Press (Dumbbell)
2
2
15 reps
12 reps
4
Pec Fly (Dumbbell)
2
2
15 reps
12 reps
5
Arnold Press
2
2
15 reps
12 reps
6
Shrug (Dumbbell)
2
2
15 reps
12 reps
7A
Pullover (EZ Bar)
4
10 reps
7B
Bench Press (Paused)
4
10 reps
8
Dip (Bodyweight)
5
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
2
2
15 reps
12 reps
2
Incline Bench Press (Dumbbell)
2
2
15 reps
12 reps
3
Bench Press (Dumbbell)
2
2
15 reps
12 reps
4
Pec Fly (Dumbbell)
2
2
15 reps
12 reps
5
Arnold Press
2
2
15 reps
12 reps
6
Shrug (Dumbbell)
2
2
15 reps
12 reps
7A
Pullover (EZ Bar)
4
10 reps
7B
Bench Press (Paused)
4
10 reps
8
Dip (Bodyweight)
5
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
2
2
15 reps
12 reps
2
Incline Bench Press (Dumbbell)
2
2
15 reps
12 reps
3
Bench Press (Dumbbell)
2
2
15 reps
12 reps
4
Pec Fly (Dumbbell)
2
2
15 reps
12 reps
5
Arnold Press
2
2
15 reps
12 reps
6
Shrug (Dumbbell)
2
2
15 reps
12 reps
7A
Pullover (EZ Bar)
4
10 reps
7B
Bench Press (Paused)
4
10 reps
8
Dip (Bodyweight)
5
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
2
2
15 reps
12 reps
2
Incline Bench Press (Dumbbell)
2
2
15 reps
12 reps
3
Bench Press (Dumbbell)
2
2
15 reps
12 reps
4
Pec Fly (Dumbbell)
2
2
15 reps
12 reps
5
Arnold Press
2
2
15 reps
12 reps
6
Shrug (Dumbbell)
2
2
15 reps
12 reps
7A
Pullover (EZ Bar)
4
10 reps
7B
Bench Press (Paused)
4
10 reps
8
Dip (Bodyweight)
5
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
2
2
15 reps
12 reps
2
Incline Bench Press (Dumbbell)
2
2
15 reps
12 reps
3
Bench Press (Dumbbell)
2
2
15 reps
12 reps
4
Pec Fly (Dumbbell)
2
2
15 reps
12 reps
5
Arnold Press
2
2
15 reps
12 reps
6
Shrug (Dumbbell)
2
2
15 reps
12 reps
7A
Pullover (EZ Bar)
4
10 reps
7B
Bench Press (Paused)
4
10 reps
8
Dip (Bodyweight)
5
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
2
2
15 reps
12 reps
2
Incline Bench Press (Dumbbell)
2
2
15 reps
12 reps
3
Bench Press (Dumbbell)
2
2
15 reps
12 reps
4
Pec Fly (Dumbbell)
2
2
15 reps
12 reps
5
Arnold Press
2
2
15 reps
12 reps
6
Shrug (Dumbbell)
2
2
15 reps
12 reps
7A
Pullover (EZ Bar)
4
10 reps
7B
Bench Press (Paused)
4
10 reps
8
Dip (Bodyweight)
5
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
2
2
15 reps
12 reps
2
Incline Bench Press (Dumbbell)
2
2
15 reps
12 reps
3
Bench Press (Dumbbell)
2
2
15 reps
12 reps
4
Pec Fly (Dumbbell)
2
2
15 reps
12 reps
5
Arnold Press
2
2
15 reps
12 reps
6
Shrug (Dumbbell)
2
2
15 reps
12 reps
7A
Pullover (EZ Bar)
4
10 reps
7B
Bench Press (Paused)
4
10 reps
8
Dip (Bodyweight)
5
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
2
2
15 reps
12 reps
2
Incline Bench Press (Dumbbell)
2
2
15 reps
12 reps
3
Bench Press (Dumbbell)
2
2
15 reps
12 reps
4
Pec Fly (Dumbbell)
2
2
15 reps
12 reps
5
Arnold Press
2
2
15 reps
12 reps
6
Shrug (Dumbbell)
2
2
15 reps
12 reps
7A
Pullover (EZ Bar)
4
10 reps
7B
Bench Press (Paused)
4
10 reps
8
Dip (Bodyweight)
5
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
2
2
15 reps
12 reps
2
Incline Bench Press (Dumbbell)
2
2
15 reps
12 reps
3
Bench Press (Dumbbell)
2
2
15 reps
12 reps
4
Pec Fly (Dumbbell)
2
2
15 reps
12 reps
5
Arnold Press
2
2
15 reps
12 reps
6
Shrug (Dumbbell)
2
2
15 reps
12 reps
7A
Pullover (EZ Bar)
4
10 reps
7B
Bench Press (Paused)
4
10 reps
8
Dip (Bodyweight)
5
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
2
2
15 reps
12 reps
2
Incline Bench Press (Dumbbell)
2
2
15 reps
12 reps
3
Bench Press (Dumbbell)
2
2
15 reps
12 reps
4
Pec Fly (Dumbbell)
2
2
15 reps
12 reps
5
Arnold Press
2
2
15 reps
12 reps
6
Shrug (Dumbbell)
2
2
15 reps
12 reps
7A
Pullover (EZ Bar)
4
10 reps
7B
Bench Press (Paused)
4
10 reps
8
Dip (Bodyweight)
5
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
3
10 reps
8 reps
5 reps
2
Seated Row (Cable)
1
1
3
10 reps
8 reps
5 reps
3
Lat Pulldown (Close Grip)
1
1
3
10 reps
8 reps
5 reps
4
Seated Wide-Grip Row (Cable)
1
1
3
10 reps
8 reps
5 reps
5
Bicep Curl (Cable)
4
10 reps
6
Rear Delt Fly (Machine)
4
10 reps
7
Bicep Curl (EZ Bar)
1
2
2
10 reps
8 reps
6 reps
8
Pull-Up (Bodyweight)
5
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
3
10 reps
8 reps
5 reps
2
Seated Row (Cable)
1
1
3
10 reps
8 reps
5 reps
3
Lat Pulldown (Close Grip)
1
1
3
10 reps
8 reps
5 reps
4
Seated Wide-Grip Row (Cable)
1
1
3
10 reps
8 reps
5 reps
5
Bicep Curl (Cable)
4
10 reps
6
Rear Delt Fly (Machine)
4
10 reps
7
Bicep Curl (EZ Bar)
1
2
2
10 reps
8 reps
6 reps
8
Pull-Up (Bodyweight)
5
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
3
10 reps
8 reps
5 reps
2
Seated Row (Cable)
1
1
3
10 reps
8 reps
5 reps
3
Lat Pulldown (Close Grip)
1
1
3
10 reps
8 reps
5 reps
4
Seated Wide-Grip Row (Cable)
1
1
3
10 reps
8 reps
5 reps
5
Bicep Curl (Cable)
4
10 reps
6
Rear Delt Fly (Machine)
4
10 reps
7
Bicep Curl (EZ Bar)
1
2
2
10 reps
8 reps
6 reps
8
Pull-Up (Bodyweight)
5
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
3
10 reps
8 reps
5 reps
2
Seated Row (Cable)
1
1
3
10 reps
8 reps
5 reps
3
Lat Pulldown (Close Grip)
1
1
3
10 reps
8 reps
5 reps
4
Seated Wide-Grip Row (Cable)
1
1
3
10 reps
8 reps
5 reps
5
Bicep Curl (Cable)
4
10 reps
6
Rear Delt Fly (Machine)
4
10 reps
7
Bicep Curl (EZ Bar)
1
2
2
10 reps
8 reps
6 reps
8
Pull-Up (Bodyweight)
5
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
3
10 reps
8 reps
5 reps
2
Seated Row (Cable)
1
1
3
10 reps
8 reps
5 reps
3
Lat Pulldown (Close Grip)
1
1
3
10 reps
8 reps
5 reps
4
Seated Wide-Grip Row (Cable)
1
1
3
10 reps
8 reps
5 reps
5
Bicep Curl (Cable)
4
10 reps
6
Rear Delt Fly (Machine)
4
10 reps
7
Bicep Curl (EZ Bar)
1
2
2
10 reps
8 reps
6 reps
8
Pull-Up (Bodyweight)
5
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
3
10 reps
8 reps
5 reps
2
Seated Row (Cable)
1
1
3
10 reps
8 reps
5 reps
3
Lat Pulldown (Close Grip)
1
1
3
10 reps
8 reps
5 reps
4
Seated Wide-Grip Row (Cable)
1
1
3
10 reps
8 reps
5 reps
5
Bicep Curl (Cable)
4
10 reps
6
Rear Delt Fly (Machine)
4
10 reps
7
Bicep Curl (EZ Bar)
1
2
2
10 reps
8 reps
6 reps
8
Pull-Up (Bodyweight)
5
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
3
10 reps
8 reps
5 reps
2
Seated Row (Cable)
1
1
3
10 reps
8 reps
5 reps
3
Lat Pulldown (Close Grip)
1
1
3
10 reps
8 reps
5 reps
4
Seated Wide-Grip Row (Cable)
1
1
3
10 reps
8 reps
5 reps
5
Bicep Curl (Cable)
4
10 reps
6
Rear Delt Fly (Machine)
4
10 reps
7
Bicep Curl (EZ Bar)
1
2
2
10 reps
8 reps
6 reps
8
Pull-Up (Bodyweight)
5
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
3
10 reps
8 reps
5 reps
2
Seated Row (Cable)
1
1
3
10 reps
8 reps
5 reps
3
Lat Pulldown (Close Grip)
1
1
3
10 reps
8 reps
5 reps
4
Seated Wide-Grip Row (Cable)
1
1
3
10 reps
8 reps
5 reps
5
Bicep Curl (Cable)
4
10 reps
6
Rear Delt Fly (Machine)
4
10 reps
7
Bicep Curl (EZ Bar)
1
2
2
10 reps
8 reps
6 reps
8
Pull-Up (Bodyweight)
5
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
3
10 reps
8 reps
5 reps
2
Seated Row (Cable)
1
1
3
10 reps
8 reps
5 reps
3
Lat Pulldown (Close Grip)
1
1
3
10 reps
8 reps
5 reps
4
Seated Wide-Grip Row (Cable)
1
1
3
10 reps
8 reps
5 reps
5
Bicep Curl (Cable)
4
10 reps
6
Rear Delt Fly (Machine)
4
10 reps
7
Bicep Curl (EZ Bar)
1
2
2
10 reps
8 reps
6 reps
8
Pull-Up (Bodyweight)
5
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
3
10 reps
8 reps
5 reps
2
Seated Row (Cable)
1
1
3
10 reps
8 reps
5 reps
3
Lat Pulldown (Close Grip)
1
1
3
10 reps
8 reps
5 reps
4
Seated Wide-Grip Row (Cable)
1
1
3
10 reps
8 reps
5 reps
5
Bicep Curl (Cable)
4
10 reps
6
Rear Delt Fly (Machine)
4
10 reps
7
Bicep Curl (EZ Bar)
1
2
2
10 reps
8 reps
6 reps
8
Pull-Up (Bodyweight)
5
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
3
10 reps
8 reps
5 reps
2
Seated Row (Cable)
1
1
3
10 reps
8 reps
5 reps
3
Lat Pulldown (Close Grip)
1
1
3
10 reps
8 reps
5 reps
4
Seated Wide-Grip Row (Cable)
1
1
3
10 reps
8 reps
5 reps
5
Bicep Curl (Cable)
4
10 reps
6
Rear Delt Fly (Machine)
4
10 reps
7
Bicep Curl (EZ Bar)
1
2
2
10 reps
8 reps
6 reps
8
Pull-Up (Bodyweight)
5
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
3
10 reps
8 reps
5 reps
2
Seated Row (Cable)
1
1
3
10 reps
8 reps
5 reps
3
Lat Pulldown (Close Grip)
1
1
3
10 reps
8 reps
5 reps
4
Seated Wide-Grip Row (Cable)
1
1
3
10 reps
8 reps
5 reps
5
Bicep Curl (Cable)
4
10 reps
6
Rear Delt Fly (Machine)
4
10 reps
7
Bicep Curl (EZ Bar)
1
2
2
10 reps
8 reps
6 reps
8
Pull-Up (Bodyweight)
5
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
15 reps
12 reps
2
Power Clean
2
2
15 reps
12 reps
3
Lunge (Barbell)
2
2
15 reps
12 reps
4
Leg Extension
2
2
15 reps
12 reps
5
Leg Curl
2
2
15 reps
12 reps
6
Hip Abductor (Machine)
2
2
15 reps
12 reps
7
Hip Adductor (Machine)
2
2
15 reps
12 reps
8
Seated Calf Raise
2
2
15 reps
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
15 reps
12 reps
2
Power Clean
2
2
15 reps
12 reps
3
Lunge (Barbell)
2
2
15 reps
12 reps
4
Leg Extension
2
2
15 reps
12 reps
5
Leg Curl
2
2
15 reps
12 reps
6
Hip Abductor (Machine)
2
2
15 reps
12 reps
7
Hip Adductor (Machine)
2
2
15 reps
12 reps
8
Seated Calf Raise
2
2
15 reps
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
15 reps
12 reps
2
Power Clean
2
2
15 reps
12 reps
3
Lunge (Barbell)
2
2
15 reps
12 reps
4
Leg Extension
2
2
15 reps
12 reps
5
Leg Curl
2
2
15 reps
12 reps
6
Hip Abductor (Machine)
2
2
15 reps
12 reps
7
Hip Adductor (Machine)
2
2
15 reps
12 reps
8
Seated Calf Raise
2
2
15 reps
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
15 reps
12 reps
2
Power Clean
2
2
15 reps
12 reps
3
Lunge (Barbell)
2
2
15 reps
12 reps
4
Leg Extension
2
2
15 reps
12 reps
5
Leg Curl
2
2
15 reps
12 reps
6
Hip Abductor (Machine)
2
2
15 reps
12 reps
7
Hip Adductor (Machine)
2
2
15 reps
12 reps
8
Seated Calf Raise
2
2
15 reps
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
15 reps
12 reps
2
Power Clean
2
2
15 reps
12 reps
3
Lunge (Barbell)
2
2
15 reps
12 reps
4
Leg Extension
2
2
15 reps
12 reps
5
Leg Curl
2
2
15 reps
12 reps
6
Hip Abductor (Machine)
2
2
15 reps
12 reps
7
Hip Adductor (Machine)
2
2
15 reps
12 reps
8
Seated Calf Raise
2
2
15 reps
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
15 reps
12 reps
2
Power Clean
2
2
15 reps
12 reps
3
Lunge (Barbell)
2
2
15 reps
12 reps
4
Leg Extension
2
2
15 reps
12 reps
5
Leg Curl
2
2
15 reps
12 reps
6
Hip Abductor (Machine)
2
2
15 reps
12 reps
7
Hip Adductor (Machine)
2
2
15 reps
12 reps
8
Seated Calf Raise
2
2
15 reps
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
15 reps
12 reps
2
Power Clean
2
2
15 reps
12 reps
3
Lunge (Barbell)
2
2
15 reps
12 reps
4
Leg Extension
2
2
15 reps
12 reps
5
Leg Curl
2
2
15 reps
12 reps
6
Hip Abductor (Machine)
2
2
15 reps
12 reps
7
Hip Adductor (Machine)
2
2
15 reps
12 reps
8
Seated Calf Raise
2
2
15 reps
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
15 reps
12 reps
2
Power Clean
2
2
15 reps
12 reps
3
Lunge (Barbell)
2
2
15 reps
12 reps
4
Leg Extension
2
2
15 reps
12 reps
5
Leg Curl
2
2
15 reps
12 reps
6
Hip Abductor (Machine)
2
2
15 reps
12 reps
7
Hip Adductor (Machine)
2
2
15 reps
12 reps
8
Seated Calf Raise
2
2
15 reps
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
15 reps
12 reps
2
Power Clean
2
2
15 reps
12 reps
3
Lunge (Barbell)
2
2
15 reps
12 reps
4
Leg Extension
2
2
15 reps
12 reps
5
Leg Curl
2
2
15 reps
12 reps
6
Hip Abductor (Machine)
2
2
15 reps
12 reps
7
Hip Adductor (Machine)
2
2
15 reps
12 reps
8
Seated Calf Raise
2
2
15 reps
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
15 reps
12 reps
2
Power Clean
2
2
15 reps
12 reps
3
Lunge (Barbell)
2
2
15 reps
12 reps
4
Leg Extension
2
2
15 reps
12 reps
5
Leg Curl
2
2
15 reps
12 reps
6
Hip Abductor (Machine)
2
2
15 reps
12 reps
7
Hip Adductor (Machine)
2
2
15 reps
12 reps
8
Seated Calf Raise
2
2
15 reps
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
15 reps
12 reps
2
Power Clean
2
2
15 reps
12 reps
3
Lunge (Barbell)
2
2
15 reps
12 reps
4
Leg Extension
2
2
15 reps
12 reps
5
Leg Curl
2
2
15 reps
12 reps
6
Hip Abductor (Machine)
2
2
15 reps
12 reps
7
Hip Adductor (Machine)
2
2
15 reps
12 reps
8
Seated Calf Raise
2
2
15 reps
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
15 reps
12 reps
2
Power Clean
2
2
15 reps
12 reps
3
Lunge (Barbell)
2
2
15 reps
12 reps
4
Leg Extension
2
2
15 reps
12 reps
5
Leg Curl
2
2
15 reps
12 reps
6
Hip Abductor (Machine)
2
2
15 reps
12 reps
7
Hip Adductor (Machine)
2
2
15 reps
12 reps
8
Seated Calf Raise
2
2
15 reps
12 reps
Week 1
1 / 12 Weeks
Day 2
1
Lat Pulldown (Neutral Grip)2 Sets
2 Sets
15 Reps
12 Reps
2
T-Bar Row2 Sets
2 Sets
15 Reps
12 Reps
3
Lat Pulldown (Single Arm)2 Sets
2 Sets
15 Reps
12 Reps
4
Single Arm Iso Row2 Sets
2 Sets
15 Reps
12 Reps
5
Alternating Dumbbell Curl2 Sets
2 Sets
15 Reps
12 Reps
6
Face Pull2 Sets
2 Sets
15 Reps
12 Reps
7
Preacher Curl (Barbell)2 Sets
2 Sets
15 Reps
12 Reps
8
Pull-Up (Bodyweight)5 Sets
10 Reps
Day 3
1
Squat (Barbell)1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
2
Front Squat (Barbell)1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
3
Deadlift (Barbell)1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
4
Leg Press1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
5
Seated Calf Raise5 Sets
10 Reps
Day 4
1
Single Arm Overhead Tricep Extension2 Sets
2 Sets
15 Reps
12 Reps
2
Incline Bench Press (Dumbbell)2 Sets
2 Sets
15 Reps
12 Reps
3
Bench Press (Dumbbell)2 Sets
2 Sets
15 Reps
12 Reps
4
Pec Fly (Dumbbell)2 Sets
2 Sets
15 Reps
12 Reps
5
Arnold Press2 Sets
2 Sets
15 Reps
12 Reps
6
Shrug (Dumbbell)2 Sets
2 Sets
15 Reps
12 Reps
7A
Pullover (EZ Bar)4 Sets
10 Reps
7B
Bench Press (Paused)4 Sets
10 Reps
8
Dip (Bodyweight)5 Sets
10 Reps
Day 6
1
Squat (Barbell)2 Sets
2 Sets
15 Reps
12 Reps
2
Power Clean2 Sets
2 Sets
15 Reps
12 Reps
3
Lunge (Barbell)2 Sets
2 Sets
15 Reps
12 Reps
4
Leg Extension2 Sets
2 Sets
15 Reps
12 Reps
5
Leg Curl2 Sets
2 Sets
15 Reps
12 Reps
6
Hip Abductor (Machine)2 Sets
2 Sets
15 Reps
12 Reps
7
Hip Adductor (Machine)2 Sets
2 Sets
15 Reps
12 Reps
8
Seated Calf Raise2 Sets
2 Sets
15 Reps
12 Reps
Day 5
1
Wide Grip Lat Pulldown1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
2
Seated Row (Cable)1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
3
Lat Pulldown (Close Grip)1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
4
Seated Wide-Grip Row (Cable)1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
5
Bicep Curl (Cable)4 Sets
10 Reps
6
Rear Delt Fly (Machine)4 Sets
10 Reps
7
Bicep Curl (EZ Bar)1 Set
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
8
Pull-Up (Bodyweight)5 Sets
10 Reps
Day 1
1
Incline Bench Press (Barbell)1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
2
Bench Press (Barbell)1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
3
Chest Fly (Machine)1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
4
Shoulder Press (Machine)1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
5A
Front Raise4 Sets
10 Reps
5B
Lateral Raise (Dumbbell)4 Sets
10 Reps
6
Tricep Pushdown (Cable)1 Set
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
7A
Dip (Bodyweight)5 Sets
10 Reps
7B
Leg Raise (Captain's Chair)5 Sets
15 Reps