Program Description
Lift
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting, Bodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMar 11, 2024 08:07
- Last EditedAug 29, 2024 07:52
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
Bench Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
2
Incline Bench Press (Barbell)
2
2
1
10 reps
6 reps
8 reps
3
Dip (Assisted)
4
10 reps
4
Pec Deck (Machine)
3
12 reps
5
Incline Chest Fly (Dumbbell)
3
12 reps
6
Tricep Pushdown (Cable)
4
10 reps
7
Walking Lunge
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
2
Incline Bench Press (Barbell)
2
2
1
10 reps
6 reps
8 reps
3
Dip (Assisted)
4
10 reps
4
Pec Deck (Machine)
3
12 reps
5
Incline Chest Fly (Dumbbell)
3
12 reps
6
Tricep Pushdown (Cable)
4
10 reps
7
Walking Lunge
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
2
Incline Bench Press (Barbell)
2
2
1
10 reps
6 reps
8 reps
3
Dip (Assisted)
4
10 reps
4
Pec Deck (Machine)
3
12 reps
5
Incline Chest Fly (Dumbbell)
3
12 reps
6
Tricep Pushdown (Cable)
4
10 reps
7
Walking Lunge
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
2
Incline Bench Press (Barbell)
2
2
1
10 reps
6 reps
8 reps
3
Dip (Assisted)
4
10 reps
4
Pec Deck (Machine)
3
12 reps
5
Incline Chest Fly (Dumbbell)
3
12 reps
6
Tricep Pushdown (Cable)
4
10 reps
7
Walking Lunge
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
2
Incline Bench Press (Barbell)
2
2
1
10 reps
6 reps
8 reps
3
Dip (Assisted)
4
10 reps
4
Pec Deck (Machine)
3
12 reps
5
Incline Chest Fly (Dumbbell)
3
12 reps
6
Tricep Pushdown (Cable)
4
10 reps
7
Walking Lunge
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
2
Incline Bench Press (Barbell)
2
2
1
10 reps
6 reps
8 reps
3
Dip (Assisted)
4
10 reps
4
Pec Deck (Machine)
3
12 reps
5
Incline Chest Fly (Dumbbell)
3
12 reps
6
Tricep Pushdown (Cable)
4
10 reps
7
Walking Lunge
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
2
Incline Bench Press (Barbell)
2
2
1
10 reps
6 reps
8 reps
3
Dip (Assisted)
4
10 reps
4
Pec Deck (Machine)
3
12 reps
5
Incline Chest Fly (Dumbbell)
3
12 reps
6
Tricep Pushdown (Cable)
4
10 reps
7
Walking Lunge
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
2
Incline Bench Press (Barbell)
2
2
1
10 reps
6 reps
8 reps
3
Dip (Assisted)
4
10 reps
4
Pec Deck (Machine)
3
12 reps
5
Incline Chest Fly (Dumbbell)
3
12 reps
6
Tricep Pushdown (Cable)
4
10 reps
7
Walking Lunge
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
2
Incline Bench Press (Barbell)
2
2
1
10 reps
6 reps
8 reps
3
Dip (Assisted)
4
10 reps
4
Pec Deck (Machine)
3
12 reps
5
Incline Chest Fly (Dumbbell)
3
12 reps
6
Tricep Pushdown (Cable)
4
10 reps
7
Walking Lunge
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
2
Incline Bench Press (Barbell)
2
2
1
10 reps
6 reps
8 reps
3
Dip (Assisted)
4
10 reps
4
Pec Deck (Machine)
3
12 reps
5
Incline Chest Fly (Dumbbell)
3
12 reps
6
Tricep Pushdown (Cable)
4
10 reps
7
Walking Lunge
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
2
Incline Bench Press (Barbell)
2
2
1
10 reps
6 reps
8 reps
3
Dip (Assisted)
4
10 reps
4
Pec Deck (Machine)
3
12 reps
5
Incline Chest Fly (Dumbbell)
3
12 reps
6
Tricep Pushdown (Cable)
4
10 reps
7
Walking Lunge
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
2
Incline Bench Press (Barbell)
2
2
1
10 reps
6 reps
8 reps
3
Dip (Assisted)
4
10 reps
4
Pec Deck (Machine)
3
12 reps
5
Incline Chest Fly (Dumbbell)
3
12 reps
6
Tricep Pushdown (Cable)
4
10 reps
7
Walking Lunge
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
10 reps
6 reps
8 reps
2
Pull-Up (Assisted)
4
10 reps
3
T-Bar Row
4
12 reps
4
Seated Row (Cable)
4
12 reps
5
Face Pull
3
12 reps
6
Bicep Curl (Cable)
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
10 reps
6 reps
8 reps
2
Pull-Up (Assisted)
4
10 reps
3
T-Bar Row
4
12 reps
4
Seated Row (Cable)
4
12 reps
5
Face Pull
3
12 reps
6
Bicep Curl (Cable)
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
10 reps
6 reps
8 reps
2
Pull-Up (Assisted)
4
10 reps
3
T-Bar Row
4
12 reps
4
Seated Row (Cable)
4
12 reps
5
Face Pull
3
12 reps
6
Bicep Curl (Cable)
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
10 reps
6 reps
8 reps
2
Pull-Up (Assisted)
4
10 reps
3
T-Bar Row
4
12 reps
4
Seated Row (Cable)
4
12 reps
5
Face Pull
3
12 reps
6
Bicep Curl (Cable)
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
10 reps
6 reps
8 reps
2
Pull-Up (Assisted)
4
10 reps
3
T-Bar Row
4
12 reps
4
Seated Row (Cable)
4
12 reps
5
Face Pull
3
12 reps
6
Bicep Curl (Cable)
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
10 reps
6 reps
8 reps
2
Pull-Up (Assisted)
4
10 reps
3
T-Bar Row
4
12 reps
4
Seated Row (Cable)
4
12 reps
5
Face Pull
3
12 reps
6
Bicep Curl (Cable)
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
10 reps
6 reps
8 reps
2
Pull-Up (Assisted)
4
10 reps
3
T-Bar Row
4
12 reps
4
Seated Row (Cable)
4
12 reps
5
Face Pull
3
12 reps
6
Bicep Curl (Cable)
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
10 reps
6 reps
8 reps
2
Pull-Up (Assisted)
4
10 reps
3
T-Bar Row
4
12 reps
4
Seated Row (Cable)
4
12 reps
5
Face Pull
3
12 reps
6
Bicep Curl (Cable)
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
10 reps
6 reps
8 reps
2
Pull-Up (Assisted)
4
10 reps
3
T-Bar Row
4
12 reps
4
Seated Row (Cable)
4
12 reps
5
Face Pull
3
12 reps
6
Bicep Curl (Cable)
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
10 reps
6 reps
8 reps
2
Pull-Up (Assisted)
4
10 reps
3
T-Bar Row
4
12 reps
4
Seated Row (Cable)
4
12 reps
5
Face Pull
3
12 reps
6
Bicep Curl (Cable)
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
10 reps
6 reps
8 reps
2
Pull-Up (Assisted)
4
10 reps
3
T-Bar Row
4
12 reps
4
Seated Row (Cable)
4
12 reps
5
Face Pull
3
12 reps
6
Bicep Curl (Cable)
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
10 reps
6 reps
8 reps
2
Pull-Up (Assisted)
4
10 reps
3
T-Bar Row
4
12 reps
4
Seated Row (Cable)
4
12 reps
5
Face Pull
3
12 reps
6
Bicep Curl (Cable)
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
2
10 reps
5 reps
3 reps
6 reps
8 reps
2
Lying Leg Curl
7
10 reps
3
Leg Extension
7
10 reps
4
Standing Calf Raise
8
10 reps
5
Walking Lunge
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
2
10 reps
5 reps
3 reps
6 reps
8 reps
2
Lying Leg Curl
7
10 reps
3
Leg Extension
7
10 reps
4
Standing Calf Raise
8
10 reps
5
Walking Lunge
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
2
10 reps
5 reps
3 reps
6 reps
8 reps
2
Lying Leg Curl
7
10 reps
3
Leg Extension
7
10 reps
4
Standing Calf Raise
8
10 reps
5
Walking Lunge
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
2
10 reps
5 reps
3 reps
6 reps
8 reps
2
Lying Leg Curl
7
10 reps
3
Leg Extension
7
10 reps
4
Standing Calf Raise
8
10 reps
5
Walking Lunge
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
2
10 reps
5 reps
3 reps
6 reps
8 reps
2
Lying Leg Curl
7
10 reps
3
Leg Extension
7
10 reps
4
Standing Calf Raise
8
10 reps
5
Walking Lunge
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
2
10 reps
5 reps
3 reps
6 reps
8 reps
2
Lying Leg Curl
7
10 reps
3
Leg Extension
7
10 reps
4
Standing Calf Raise
8
10 reps
5
Walking Lunge
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
2
10 reps
5 reps
3 reps
6 reps
8 reps
2
Lying Leg Curl
7
10 reps
3
Leg Extension
7
10 reps
4
Standing Calf Raise
8
10 reps
5
Walking Lunge
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
2
10 reps
5 reps
3 reps
6 reps
8 reps
2
Lying Leg Curl
7
10 reps
3
Leg Extension
7
10 reps
4
Standing Calf Raise
8
10 reps
5
Walking Lunge
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
2
10 reps
5 reps
3 reps
6 reps
8 reps
2
Lying Leg Curl
7
10 reps
3
Leg Extension
7
10 reps
4
Standing Calf Raise
8
10 reps
5
Walking Lunge
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
2
10 reps
5 reps
3 reps
6 reps
8 reps
2
Lying Leg Curl
7
10 reps
3
Leg Extension
7
10 reps
4
Standing Calf Raise
8
10 reps
5
Walking Lunge
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
2
10 reps
5 reps
3 reps
6 reps
8 reps
2
Lying Leg Curl
7
10 reps
3
Leg Extension
7
10 reps
4
Standing Calf Raise
8
10 reps
5
Walking Lunge
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
2
10 reps
5 reps
3 reps
6 reps
8 reps
2
Lying Leg Curl
7
10 reps
3
Leg Extension
7
10 reps
4
Standing Calf Raise
8
10 reps
5
Walking Lunge
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
2
Arnold Press
4
10 reps
3
Lateral Raise (Dumbbell)
4
10 reps
4
Chin-Up (Assisted)
4
10 reps
5
Rear Delt Fly (Dumbbell)
3
12 reps
6
Farmer's Walk (Weighted)
3
1 reps
7
Reverse Wrist Curl (Barbell)
3
12 reps
8
Prowler Push
1
3 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
2
Arnold Press
4
10 reps
3
Lateral Raise (Dumbbell)
4
10 reps
4
Chin-Up (Assisted)
4
10 reps
5
Rear Delt Fly (Dumbbell)
3
12 reps
6
Farmer's Walk (Weighted)
3
1 reps
7
Reverse Wrist Curl (Barbell)
3
12 reps
8
Prowler Push
1
3 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
2
Arnold Press
4
10 reps
3
Lateral Raise (Dumbbell)
4
10 reps
4
Chin-Up (Assisted)
4
10 reps
5
Rear Delt Fly (Dumbbell)
3
12 reps
6
Farmer's Walk (Weighted)
3
1 reps
7
Reverse Wrist Curl (Barbell)
3
12 reps
8
Prowler Push
1
3 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
2
Arnold Press
4
10 reps
3
Lateral Raise (Dumbbell)
4
10 reps
4
Chin-Up (Assisted)
4
10 reps
5
Rear Delt Fly (Dumbbell)
3
12 reps
6
Farmer's Walk (Weighted)
3
1 reps
7
Reverse Wrist Curl (Barbell)
3
12 reps
8
Prowler Push
1
3 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
2
Arnold Press
4
10 reps
3
Lateral Raise (Dumbbell)
4
10 reps
4
Chin-Up (Assisted)
4
10 reps
5
Rear Delt Fly (Dumbbell)
3
12 reps
6
Farmer's Walk (Weighted)
3
1 reps
7
Reverse Wrist Curl (Barbell)
3
12 reps
8
Prowler Push
1
3 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
2
Arnold Press
4
10 reps
3
Lateral Raise (Dumbbell)
4
10 reps
4
Chin-Up (Assisted)
4
10 reps
5
Rear Delt Fly (Dumbbell)
3
12 reps
6
Farmer's Walk (Weighted)
3
1 reps
7
Reverse Wrist Curl (Barbell)
3
12 reps
8
Prowler Push
1
3 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
2
Arnold Press
4
10 reps
3
Lateral Raise (Dumbbell)
4
10 reps
4
Chin-Up (Assisted)
4
10 reps
5
Rear Delt Fly (Dumbbell)
3
12 reps
6
Farmer's Walk (Weighted)
3
1 reps
7
Reverse Wrist Curl (Barbell)
3
12 reps
8
Prowler Push
1
3 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
2
Arnold Press
4
10 reps
3
Lateral Raise (Dumbbell)
4
10 reps
4
Chin-Up (Assisted)
4
10 reps
5
Rear Delt Fly (Dumbbell)
3
12 reps
6
Farmer's Walk (Weighted)
3
1 reps
7
Reverse Wrist Curl (Barbell)
3
12 reps
8
Prowler Push
1
3 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
2
Arnold Press
4
10 reps
3
Lateral Raise (Dumbbell)
4
10 reps
4
Chin-Up (Assisted)
4
10 reps
5
Rear Delt Fly (Dumbbell)
3
12 reps
6
Farmer's Walk (Weighted)
3
1 reps
7
Reverse Wrist Curl (Barbell)
3
12 reps
8
Prowler Push
1
3 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
2
Arnold Press
4
10 reps
3
Lateral Raise (Dumbbell)
4
10 reps
4
Chin-Up (Assisted)
4
10 reps
5
Rear Delt Fly (Dumbbell)
3
12 reps
6
Farmer's Walk (Weighted)
3
1 reps
7
Reverse Wrist Curl (Barbell)
3
12 reps
8
Prowler Push
1
3 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
2
Arnold Press
4
10 reps
3
Lateral Raise (Dumbbell)
4
10 reps
4
Chin-Up (Assisted)
4
10 reps
5
Rear Delt Fly (Dumbbell)
3
12 reps
6
Farmer's Walk (Weighted)
3
1 reps
7
Reverse Wrist Curl (Barbell)
3
12 reps
8
Prowler Push
1
3 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
2
Arnold Press
4
10 reps
3
Lateral Raise (Dumbbell)
4
10 reps
4
Chin-Up (Assisted)
4
10 reps
5
Rear Delt Fly (Dumbbell)
3
12 reps
6
Farmer's Walk (Weighted)
3
1 reps
7
Reverse Wrist Curl (Barbell)
3
12 reps
8
Prowler Push
1
3 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
12 reps
2
Skull Crusher
4
12 reps
3
Hammer Curl
4
10 reps
4
Tricep Pushdown (Cable)
4
10 reps
5
Incline Curl (Dumbbell)
3
12 reps
6
Single Arm Overhead Tricep Extension
3
12 reps
7
Single Arm Pushdown
3
10 reps
8
Bicep Curl (Cable)
3
10 reps
9
Walking Lunge
1
1 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
12 reps
2
Skull Crusher
4
12 reps
3
Hammer Curl
4
10 reps
4
Tricep Pushdown (Cable)
4
10 reps
5
Incline Curl (Dumbbell)
3
12 reps
6
Single Arm Overhead Tricep Extension
3
12 reps
7
Single Arm Pushdown
3
10 reps
8
Bicep Curl (Cable)
3
10 reps
9
Walking Lunge
1
1 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
12 reps
2
Skull Crusher
4
12 reps
3
Hammer Curl
4
10 reps
4
Tricep Pushdown (Cable)
4
10 reps
5
Incline Curl (Dumbbell)
3
12 reps
6
Single Arm Overhead Tricep Extension
3
12 reps
7
Single Arm Pushdown
3
10 reps
8
Bicep Curl (Cable)
3
10 reps
9
Walking Lunge
1
1 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
12 reps
2
Skull Crusher
4
12 reps
3
Hammer Curl
4
10 reps
4
Tricep Pushdown (Cable)
4
10 reps
5
Incline Curl (Dumbbell)
3
12 reps
6
Single Arm Overhead Tricep Extension
3
12 reps
7
Single Arm Pushdown
3
10 reps
8
Bicep Curl (Cable)
3
10 reps
9
Walking Lunge
1
1 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
12 reps
2
Skull Crusher
4
12 reps
3
Hammer Curl
4
10 reps
4
Tricep Pushdown (Cable)
4
10 reps
5
Incline Curl (Dumbbell)
3
12 reps
6
Single Arm Overhead Tricep Extension
3
12 reps
7
Single Arm Pushdown
3
10 reps
8
Bicep Curl (Cable)
3
10 reps
9
Walking Lunge
1
1 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
12 reps
2
Skull Crusher
4
12 reps
3
Hammer Curl
4
10 reps
4
Tricep Pushdown (Cable)
4
10 reps
5
Incline Curl (Dumbbell)
3
12 reps
6
Single Arm Overhead Tricep Extension
3
12 reps
7
Single Arm Pushdown
3
10 reps
8
Bicep Curl (Cable)
3
10 reps
9
Walking Lunge
1
1 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
12 reps
2
Skull Crusher
4
12 reps
3
Hammer Curl
4
10 reps
4
Tricep Pushdown (Cable)
4
10 reps
5
Incline Curl (Dumbbell)
3
12 reps
6
Single Arm Overhead Tricep Extension
3
12 reps
7
Single Arm Pushdown
3
10 reps
8
Bicep Curl (Cable)
3
10 reps
9
Walking Lunge
1
1 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
12 reps
2
Skull Crusher
4
12 reps
3
Hammer Curl
4
10 reps
4
Tricep Pushdown (Cable)
4
10 reps
5
Incline Curl (Dumbbell)
3
12 reps
6
Single Arm Overhead Tricep Extension
3
12 reps
7
Single Arm Pushdown
3
10 reps
8
Bicep Curl (Cable)
3
10 reps
9
Walking Lunge
1
1 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
12 reps
2
Skull Crusher
4
12 reps
3
Hammer Curl
4
10 reps
4
Tricep Pushdown (Cable)
4
10 reps
5
Incline Curl (Dumbbell)
3
12 reps
6
Single Arm Overhead Tricep Extension
3
12 reps
7
Single Arm Pushdown
3
10 reps
8
Bicep Curl (Cable)
3
10 reps
9
Walking Lunge
1
1 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
12 reps
2
Skull Crusher
4
12 reps
3
Hammer Curl
4
10 reps
4
Tricep Pushdown (Cable)
4
10 reps
5
Incline Curl (Dumbbell)
3
12 reps
6
Single Arm Overhead Tricep Extension
3
12 reps
7
Single Arm Pushdown
3
10 reps
8
Bicep Curl (Cable)
3
10 reps
9
Walking Lunge
1
1 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
12 reps
2
Skull Crusher
4
12 reps
3
Hammer Curl
4
10 reps
4
Tricep Pushdown (Cable)
4
10 reps
5
Incline Curl (Dumbbell)
3
12 reps
6
Single Arm Overhead Tricep Extension
3
12 reps
7
Single Arm Pushdown
3
10 reps
8
Bicep Curl (Cable)
3
10 reps
9
Walking Lunge
1
1 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
12 reps
2
Skull Crusher
4
12 reps
3
Hammer Curl
4
10 reps
4
Tricep Pushdown (Cable)
4
10 reps
5
Incline Curl (Dumbbell)
3
12 reps
6
Single Arm Overhead Tricep Extension
3
12 reps
7
Single Arm Pushdown
3
10 reps
8
Bicep Curl (Cable)
3
10 reps
9
Walking Lunge
1
1 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Front Squat (Barbell)
3
10 reps
3
Overhead Press (Dumbbell)
3
10 reps
4
Lat Pulldown
3
10 reps
5
Side Crunch (Cable)
3
10 reps
6
Cable Crunch
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Front Squat (Barbell)
3
10 reps
3
Overhead Press (Dumbbell)
3
10 reps
4
Lat Pulldown
3
10 reps
5
Side Crunch (Cable)
3
10 reps
6
Cable Crunch
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Front Squat (Barbell)
3
10 reps
3
Overhead Press (Dumbbell)
3
10 reps
4
Lat Pulldown
3
10 reps
5
Side Crunch (Cable)
3
10 reps
6
Cable Crunch
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Front Squat (Barbell)
3
10 reps
3
Overhead Press (Dumbbell)
3
10 reps
4
Lat Pulldown
3
10 reps
5
Side Crunch (Cable)
3
10 reps
6
Cable Crunch
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Front Squat (Barbell)
3
10 reps
3
Overhead Press (Dumbbell)
3
10 reps
4
Lat Pulldown
3
10 reps
5
Side Crunch (Cable)
3
10 reps
6
Cable Crunch
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Front Squat (Barbell)
3
10 reps
3
Overhead Press (Dumbbell)
3
10 reps
4
Lat Pulldown
3
10 reps
5
Side Crunch (Cable)
3
10 reps
6
Cable Crunch
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Front Squat (Barbell)
3
10 reps
3
Overhead Press (Dumbbell)
3
10 reps
4
Lat Pulldown
3
10 reps
5
Side Crunch (Cable)
3
10 reps
6
Cable Crunch
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Front Squat (Barbell)
3
10 reps
3
Overhead Press (Dumbbell)
3
10 reps
4
Lat Pulldown
3
10 reps
5
Side Crunch (Cable)
3
10 reps
6
Cable Crunch
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Front Squat (Barbell)
3
10 reps
3
Overhead Press (Dumbbell)
3
10 reps
4
Lat Pulldown
3
10 reps
5
Side Crunch (Cable)
3
10 reps
6
Cable Crunch
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Front Squat (Barbell)
3
10 reps
3
Overhead Press (Dumbbell)
3
10 reps
4
Lat Pulldown
3
10 reps
5
Side Crunch (Cable)
3
10 reps
6
Cable Crunch
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Front Squat (Barbell)
3
10 reps
3
Overhead Press (Dumbbell)
3
10 reps
4
Lat Pulldown
3
10 reps
5
Side Crunch (Cable)
3
10 reps
6
Cable Crunch
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Front Squat (Barbell)
3
10 reps
3
Overhead Press (Dumbbell)
3
10 reps
4
Lat Pulldown
3
10 reps
5
Side Crunch (Cable)
3
10 reps
6
Cable Crunch
3
10 reps
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)2 Sets
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
3 Reps
6 Reps
8 Reps
2
Incline Bench Press (Barbell)2 Sets
2 Sets
1 Set
10 Reps
6 Reps
8 Reps
3
Dip (Assisted)4 Sets
10 Reps
4
Pec Deck (Machine)3 Sets
12 Reps
5
Incline Chest Fly (Dumbbell)3 Sets
12 Reps
6
Tricep Pushdown (Cable)4 Sets
10 Reps
7
Walking Lunge1 Set
Day 2
1
Lat Pulldown2 Sets
2 Sets
2 Sets
10 Reps
6 Reps
8 Reps
2
Pull-Up (Assisted)4 Sets
10 Reps
3
T-Bar Row4 Sets
12 Reps
4
Seated Row (Cable)4 Sets
12 Reps
5
Face Pull3 Sets
12 Reps
6
Bicep Curl (Cable)4 Sets
10 Reps
Day 3
1
Squat (Barbell)2 Sets
1 Set
1 Set
1 Set
2 Sets
10 Reps
5 Reps
3 Reps
6 Reps
8 Reps
2
Lying Leg Curl7 Sets
10 Reps
3
Leg Extension7 Sets
10 Reps
4
Standing Calf Raise8 Sets
10 Reps
5
Walking Lunge1 Set
Day 4
1
Overhead Press (Barbell)2 Sets
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
3 Reps
6 Reps
8 Reps
2
Arnold Press4 Sets
10 Reps
3
Lateral Raise (Dumbbell)4 Sets
10 Reps
4
Chin-Up (Assisted)4 Sets
10 Reps
5
Rear Delt Fly (Dumbbell)3 Sets
12 Reps
6
Farmer's Walk (Weighted)3 Sets
1 Reps
7
Reverse Wrist Curl (Barbell)3 Sets
12 Reps
8
Prowler Push1 Set
3 mins
Day 5
1
Bicep Curl (Barbell)4 Sets
12 Reps
2
Skull Crusher4 Sets
12 Reps
3
Hammer Curl4 Sets
10 Reps
4
Tricep Pushdown (Cable)4 Sets
10 Reps
5
Incline Curl (Dumbbell)3 Sets
12 Reps
6
Single Arm Overhead Tricep Extension3 Sets
12 Reps
7
Single Arm Pushdown3 Sets
10 Reps
8
Bicep Curl (Cable)3 Sets
10 Reps
9
Walking Lunge1 Set
1 Reps
Day 6
1
Bench Press (Barbell)3 Sets
10 Reps
2
Front Squat (Barbell)3 Sets
10 Reps
3
Overhead Press (Dumbbell)3 Sets
10 Reps
4
Lat Pulldown3 Sets
10 Reps
5
Side Crunch (Cable)3 Sets
10 Reps
6
Cable Crunch3 Sets
10 Reps