Program Description
Muscle building
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout70 minutes
- CreatedJun 08, 2024 04:46
- Last EditedAug 24, 2024 10:54
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Decline Bench Press (Dumbbell)
3
12 reps
3
Overhead Press (Barbell)
3
6-8 reps
4A
Lying Tricep Extension (Barbell)
3
8-12 reps
4B
Lateral Raise (Dumbbell)
3
15-20 reps
5A
Tricep Pushdown (Cable)
3
10-15 reps
5B
Lateral Raise (Dumbbell)
3
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Decline Bench Press (Dumbbell)
3
12 reps
3
Overhead Press (Barbell)
3
6-8 reps
4A
Lying Tricep Extension (Barbell)
3
8-12 reps
4B
Lateral Raise (Dumbbell)
3
15-20 reps
5A
Tricep Pushdown (Cable)
3
10-15 reps
5B
Lateral Raise (Dumbbell)
3
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Decline Bench Press (Dumbbell)
3
12 reps
3
Overhead Press (Barbell)
3
6-8 reps
4A
Lying Tricep Extension (Barbell)
3
8-12 reps
4B
Lateral Raise (Dumbbell)
3
15-20 reps
5A
Tricep Pushdown (Cable)
3
10-15 reps
5B
Lateral Raise (Dumbbell)
3
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Decline Bench Press (Dumbbell)
3
12 reps
3
Overhead Press (Barbell)
3
6-8 reps
4A
Lying Tricep Extension (Barbell)
3
8-12 reps
4B
Lateral Raise (Dumbbell)
3
15-20 reps
5A
Tricep Pushdown (Cable)
3
10-15 reps
5B
Lateral Raise (Dumbbell)
3
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Decline Bench Press (Dumbbell)
3
12 reps
3
Overhead Press (Barbell)
3
6-8 reps
4A
Lying Tricep Extension (Barbell)
3
8-12 reps
4B
Lateral Raise (Dumbbell)
3
15-20 reps
5A
Tricep Pushdown (Cable)
3
10-15 reps
5B
Lateral Raise (Dumbbell)
3
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Decline Bench Press (Dumbbell)
3
12 reps
3
Overhead Press (Barbell)
3
6-8 reps
4A
Lying Tricep Extension (Barbell)
3
8-12 reps
4B
Lateral Raise (Dumbbell)
3
15-20 reps
5A
Tricep Pushdown (Cable)
3
10-15 reps
5B
Lateral Raise (Dumbbell)
3
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Decline Bench Press (Dumbbell)
3
12 reps
3
Overhead Press (Barbell)
3
6-8 reps
4A
Lying Tricep Extension (Barbell)
3
8-12 reps
4B
Lateral Raise (Dumbbell)
3
15-20 reps
5A
Tricep Pushdown (Cable)
3
10-15 reps
5B
Lateral Raise (Dumbbell)
3
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Decline Bench Press (Dumbbell)
3
12 reps
3
Overhead Press (Barbell)
3
6-8 reps
4A
Lying Tricep Extension (Barbell)
3
8-12 reps
4B
Lateral Raise (Dumbbell)
3
15-20 reps
5A
Tricep Pushdown (Cable)
3
10-15 reps
5B
Lateral Raise (Dumbbell)
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
2
Lat Pulldown
3
8-12 reps
3
Seated Row (Cable)
3
8-12 reps
4
Face Pull
3
10-15 reps
5
Bicep Curl (EZ Bar)
3
6-8 reps
6
Incline Curl (Dumbbell)
3
6-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
2
Lat Pulldown
3
8-12 reps
3
Seated Row (Cable)
3
8-12 reps
4
Face Pull
3
10-15 reps
5
Bicep Curl (EZ Bar)
3
6-8 reps
6
Incline Curl (Dumbbell)
3
6-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
2
Lat Pulldown
3
8-12 reps
3
Seated Row (Cable)
3
8-12 reps
4
Face Pull
3
10-15 reps
5
Bicep Curl (EZ Bar)
3
6-8 reps
6
Incline Curl (Dumbbell)
3
6-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
2
Lat Pulldown
3
8-12 reps
3
Seated Row (Cable)
3
8-12 reps
4
Face Pull
3
10-15 reps
5
Bicep Curl (EZ Bar)
3
6-8 reps
6
Incline Curl (Dumbbell)
3
6-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
2
Lat Pulldown
3
8-12 reps
3
Seated Row (Cable)
3
8-12 reps
4
Face Pull
3
10-15 reps
5
Bicep Curl (EZ Bar)
3
6-8 reps
6
Incline Curl (Dumbbell)
3
6-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
2
Lat Pulldown
3
8-12 reps
3
Seated Row (Cable)
3
8-12 reps
4
Face Pull
3
10-15 reps
5
Bicep Curl (EZ Bar)
3
6-8 reps
6
Incline Curl (Dumbbell)
3
6-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
2
Lat Pulldown
3
8-12 reps
3
Seated Row (Cable)
3
8-12 reps
4
Face Pull
3
10-15 reps
5
Bicep Curl (EZ Bar)
3
6-8 reps
6
Incline Curl (Dumbbell)
3
6-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
2
Lat Pulldown
3
8-12 reps
3
Seated Row (Cable)
3
8-12 reps
4
Face Pull
3
10-15 reps
5
Bicep Curl (EZ Bar)
3
6-8 reps
6
Incline Curl (Dumbbell)
3
6-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
2
Leg Curl
3
8-12 reps
3
Lying Leg Curl
3
8-12 reps
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
5A
Shrug (Dumbbell)
4
15-20 reps
5B
Seated Calf Raise
4
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
2
Leg Curl
3
8-12 reps
3
Lying Leg Curl
3
8-12 reps
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
5A
Shrug (Dumbbell)
4
15-20 reps
5B
Seated Calf Raise
4
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
2
Leg Curl
3
8-12 reps
3
Lying Leg Curl
3
8-12 reps
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
5A
Shrug (Dumbbell)
4
15-20 reps
5B
Seated Calf Raise
4
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
2
Leg Curl
3
8-12 reps
3
Lying Leg Curl
3
8-12 reps
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
5A
Shrug (Dumbbell)
4
15-20 reps
5B
Seated Calf Raise
4
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
2
Leg Curl
3
8-12 reps
3
Lying Leg Curl
3
8-12 reps
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
5A
Shrug (Dumbbell)
4
15-20 reps
5B
Seated Calf Raise
4
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
2
Leg Curl
3
8-12 reps
3
Lying Leg Curl
3
8-12 reps
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
5A
Shrug (Dumbbell)
4
15-20 reps
5B
Seated Calf Raise
4
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
2
Leg Curl
3
8-12 reps
3
Lying Leg Curl
3
8-12 reps
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
5A
Shrug (Dumbbell)
4
15-20 reps
5B
Seated Calf Raise
4
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
2
Leg Curl
3
8-12 reps
3
Lying Leg Curl
3
8-12 reps
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
5A
Shrug (Dumbbell)
4
15-20 reps
5B
Seated Calf Raise
4
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3A
Bicep Curl (Cable)
3
8-12 reps
3B
Tricep Pushdown (Cable)
3
8-12 reps
4A
Hammer Curl
3
10-15 reps
4B
Tricep Extension (Dumbbell)
3
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3A
Bicep Curl (Cable)
3
8-12 reps
3B
Tricep Pushdown (Cable)
3
8-12 reps
4A
Hammer Curl
3
10-15 reps
4B
Tricep Extension (Dumbbell)
3
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3A
Bicep Curl (Cable)
3
8-12 reps
3B
Tricep Pushdown (Cable)
3
8-12 reps
4A
Hammer Curl
3
10-15 reps
4B
Tricep Extension (Dumbbell)
3
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3A
Bicep Curl (Cable)
3
8-12 reps
3B
Tricep Pushdown (Cable)
3
8-12 reps
4A
Hammer Curl
3
10-15 reps
4B
Tricep Extension (Dumbbell)
3
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3A
Bicep Curl (Cable)
3
8-12 reps
3B
Tricep Pushdown (Cable)
3
8-12 reps
4A
Hammer Curl
3
10-15 reps
4B
Tricep Extension (Dumbbell)
3
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3A
Bicep Curl (Cable)
3
8-12 reps
3B
Tricep Pushdown (Cable)
3
8-12 reps
4A
Hammer Curl
3
10-15 reps
4B
Tricep Extension (Dumbbell)
3
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3A
Bicep Curl (Cable)
3
8-12 reps
3B
Tricep Pushdown (Cable)
3
8-12 reps
4A
Hammer Curl
3
10-15 reps
4B
Tricep Extension (Dumbbell)
3
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3A
Bicep Curl (Cable)
3
8-12 reps
3B
Tricep Pushdown (Cable)
3
8-12 reps
4A
Hammer Curl
3
10-15 reps
4B
Tricep Extension (Dumbbell)
3
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Lat Pulldown
3
8-12 reps
4
Arnold Press
3
8-12 reps
5A
Lateral Raise (Dumbbell)
5
15-20 reps
5B
Seated Calf Raise
5
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Lat Pulldown
3
8-12 reps
4
Arnold Press
3
8-12 reps
5A
Lateral Raise (Dumbbell)
5
15-20 reps
5B
Seated Calf Raise
5
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Lat Pulldown
3
8-12 reps
4
Arnold Press
3
8-12 reps
5A
Lateral Raise (Dumbbell)
5
15-20 reps
5B
Seated Calf Raise
5
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Lat Pulldown
3
8-12 reps
4
Arnold Press
3
8-12 reps
5A
Lateral Raise (Dumbbell)
5
15-20 reps
5B
Seated Calf Raise
5
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Lat Pulldown
3
8-12 reps
4
Arnold Press
3
8-12 reps
5A
Lateral Raise (Dumbbell)
5
15-20 reps
5B
Seated Calf Raise
5
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Lat Pulldown
3
8-12 reps
4
Arnold Press
3
8-12 reps
5A
Lateral Raise (Dumbbell)
5
15-20 reps
5B
Seated Calf Raise
5
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Lat Pulldown
3
8-12 reps
4
Arnold Press
3
8-12 reps
5A
Lateral Raise (Dumbbell)
5
15-20 reps
5B
Seated Calf Raise
5
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Lat Pulldown
3
8-12 reps
4
Arnold Press
3
8-12 reps
5A
Lateral Raise (Dumbbell)
5
15-20 reps
5B
Seated Calf Raise
5
15-20 reps
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)5 Sets
5 Reps
2
Decline Bench Press (Dumbbell)3 Sets
12 Reps
3
Overhead Press (Barbell)3 Sets
6-8 Reps
4A
Lying Tricep Extension (Barbell)3 Sets
8-12 Reps
4B
Lateral Raise (Dumbbell)3 Sets
15-20 Reps
5A
Tricep Pushdown (Cable)3 Sets
10-15 Reps
5B
Lateral Raise (Dumbbell)3 Sets
15-20 Reps
Day 2
1
Barbell Row5 Sets
5 Reps
2
Lat Pulldown3 Sets
8-12 Reps
3
Seated Row (Cable)3 Sets
8-12 Reps
4
Face Pull3 Sets
10-15 Reps
5
Bicep Curl (EZ Bar)3 Sets
6-8 Reps
6
Incline Curl (Dumbbell)3 Sets
6-10 Reps
Day 3
1
Leg Extension3 Sets
8-12 Reps
2
Leg Curl3 Sets
8-12 Reps
3
Lying Leg Curl3 Sets
8-12 Reps
4
Rear Delt Fly (Dumbbell)3 Sets
8-12 Reps
5A
Shrug (Dumbbell)4 Sets
15-20 Reps
5B
Seated Calf Raise4 Sets
15-20 Reps
Day 4
1
Bench Press (Barbell)4 Sets
12 Reps
2
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
3A
Bicep Curl (Cable)3 Sets
8-12 Reps
3B
Tricep Pushdown (Cable)3 Sets
8-12 Reps
4A
Hammer Curl3 Sets
10-15 Reps
4B
Tricep Extension (Dumbbell)3 Sets
15-20 Reps
Day 5
1
Squat (Barbell)3 Sets
5 Reps
2
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
3
Lat Pulldown3 Sets
8-12 Reps
4
Arnold Press3 Sets
8-12 Reps
5A
Lateral Raise (Dumbbell)5 Sets
15-20 Reps
5B
Seated Calf Raise5 Sets
15-20 Reps