Program Description
🦍
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedJun 29, 2024 11:47
- Last EditedJul 06, 2024 04:05
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
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Seated Row (Cable)
4
8-12 reps
-
2A
Overhead Press (Barbell)
4
6-12 reps
-
2B
Bicep Curl (EZ Bar)
4
6-10 reps
-
3A
Tricep Extension (Cable)
4
10-15 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Cable Crunch
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Seated Row (Cable)
4
8-12 reps
-
2A
Overhead Press (Barbell)
4
6-12 reps
-
2B
Bicep Curl (EZ Bar)
4
6-10 reps
-
3A
Tricep Extension (Cable)
4
10-15 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Cable Crunch
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Seated Row (Cable)
4
8-12 reps
-
2A
Overhead Press (Barbell)
4
6-12 reps
-
2B
Bicep Curl (EZ Bar)
4
6-10 reps
-
3A
Tricep Extension (Cable)
4
10-15 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Cable Crunch
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Seated Row (Cable)
4
8-12 reps
-
2A
Overhead Press (Barbell)
4
6-12 reps
-
2B
Bicep Curl (EZ Bar)
4
6-10 reps
-
3A
Tricep Extension (Cable)
4
10-15 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Cable Crunch
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Seated Row (Cable)
4
8-12 reps
-
2A
Overhead Press (Barbell)
4
6-12 reps
-
2B
Bicep Curl (EZ Bar)
4
6-10 reps
-
3A
Tricep Extension (Cable)
4
10-15 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Cable Crunch
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Seated Row (Cable)
4
8-12 reps
-
2A
Overhead Press (Barbell)
4
6-12 reps
-
2B
Bicep Curl (EZ Bar)
4
6-10 reps
-
3A
Tricep Extension (Cable)
4
10-15 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Cable Crunch
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Seated Row (Cable)
4
8-12 reps
-
2A
Overhead Press (Barbell)
4
6-12 reps
-
2B
Bicep Curl (EZ Bar)
4
6-10 reps
-
3A
Tricep Extension (Cable)
4
10-15 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Cable Crunch
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Seated Row (Cable)
4
8-12 reps
-
2A
Overhead Press (Barbell)
4
6-12 reps
-
2B
Bicep Curl (EZ Bar)
4
6-10 reps
-
3A
Tricep Extension (Cable)
4
10-15 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Cable Crunch
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Seated Row (Cable)
4
8-12 reps
-
2A
Overhead Press (Barbell)
4
6-12 reps
-
2B
Bicep Curl (EZ Bar)
4
6-10 reps
-
3A
Tricep Extension (Cable)
4
10-15 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Cable Crunch
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Seated Row (Cable)
4
8-12 reps
-
2A
Overhead Press (Barbell)
4
6-12 reps
-
2B
Bicep Curl (EZ Bar)
4
6-10 reps
-
3A
Tricep Extension (Cable)
4
10-15 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Cable Crunch
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Seated Row (Cable)
4
8-12 reps
-
2A
Overhead Press (Barbell)
4
6-12 reps
-
2B
Bicep Curl (EZ Bar)
4
6-10 reps
-
3A
Tricep Extension (Cable)
4
10-15 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Cable Crunch
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Seated Row (Cable)
4
8-12 reps
-
2A
Overhead Press (Barbell)
4
6-12 reps
-
2B
Bicep Curl (EZ Bar)
4
6-10 reps
-
3A
Tricep Extension (Cable)
4
10-15 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Cable Crunch
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
10-15 reps
-
1B
Seated Calf Raise
4
15-20 reps
-
2A
Shrug (Trap Bar)
3
12-15 reps
-
2B
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
10-15 reps
-
1B
Seated Calf Raise
4
15-20 reps
-
2A
Shrug (Trap Bar)
3
12-15 reps
-
2B
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
10-15 reps
-
1B
Seated Calf Raise
4
15-20 reps
-
2A
Shrug (Trap Bar)
3
12-15 reps
-
2B
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
10-15 reps
-
1B
Seated Calf Raise
4
15-20 reps
-
2A
Shrug (Trap Bar)
3
12-15 reps
-
2B
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
10-15 reps
-
1B
Seated Calf Raise
4
15-20 reps
-
2A
Shrug (Trap Bar)
3
12-15 reps
-
2B
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
10-15 reps
-
1B
Seated Calf Raise
4
15-20 reps
-
2A
Shrug (Trap Bar)
3
12-15 reps
-
2B
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
10-15 reps
-
1B
Seated Calf Raise
4
15-20 reps
-
2A
Shrug (Trap Bar)
3
12-15 reps
-
2B
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
10-15 reps
-
1B
Seated Calf Raise
4
15-20 reps
-
2A
Shrug (Trap Bar)
3
12-15 reps
-
2B
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
10-15 reps
-
1B
Seated Calf Raise
4
15-20 reps
-
2A
Shrug (Trap Bar)
3
12-15 reps
-
2B
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
10-15 reps
-
1B
Seated Calf Raise
4
15-20 reps
-
2A
Shrug (Trap Bar)
3
12-15 reps
-
2B
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
10-15 reps
-
1B
Seated Calf Raise
4
15-20 reps
-
2A
Shrug (Trap Bar)
3
12-15 reps
-
2B
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
10-15 reps
-
1B
Seated Calf Raise
4
15-20 reps
-
2A
Shrug (Trap Bar)
3
12-15 reps
-
2B
Leg Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-12 reps
-
2B
Preacher Curl (Barbell)
4
6-12 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Face Pull
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-12 reps
-
2B
Preacher Curl (Barbell)
4
6-12 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Face Pull
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-12 reps
-
2B
Preacher Curl (Barbell)
4
6-12 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Face Pull
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-12 reps
-
2B
Preacher Curl (Barbell)
4
6-12 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Face Pull
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-12 reps
-
2B
Preacher Curl (Barbell)
4
6-12 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Face Pull
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-12 reps
-
2B
Preacher Curl (Barbell)
4
6-12 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Face Pull
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-12 reps
-
2B
Preacher Curl (Barbell)
4
6-12 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Face Pull
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-12 reps
-
2B
Preacher Curl (Barbell)
4
6-12 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Face Pull
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-12 reps
-
2B
Preacher Curl (Barbell)
4
6-12 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Face Pull
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-12 reps
-
2B
Preacher Curl (Barbell)
4
6-12 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Face Pull
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-12 reps
-
2B
Preacher Curl (Barbell)
4
6-12 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Face Pull
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-12 reps
-
2B
Preacher Curl (Barbell)
4
6-12 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Seated Row (Machine)
3
10-12 reps
-
2A
Lat Pulldown
3
6-10 reps
-
2B
Tricep Extension (Cable)
3
10-15 reps
-
3A
Bayesian Curl
3
8-12 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Seated Row (Machine)
3
10-12 reps
-
2A
Lat Pulldown
3
6-10 reps
-
2B
Tricep Extension (Cable)
3
10-15 reps
-
3A
Bayesian Curl
3
8-12 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Seated Row (Machine)
3
10-12 reps
-
2A
Lat Pulldown
3
6-10 reps
-
2B
Tricep Extension (Cable)
3
10-15 reps
-
3A
Bayesian Curl
3
8-12 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Seated Row (Machine)
3
10-12 reps
-
2A
Lat Pulldown
3
6-10 reps
-
2B
Tricep Extension (Cable)
3
10-15 reps
-
3A
Bayesian Curl
3
8-12 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Seated Row (Machine)
3
10-12 reps
-
2A
Lat Pulldown
3
6-10 reps
-
2B
Tricep Extension (Cable)
3
10-15 reps
-
3A
Bayesian Curl
3
8-12 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Seated Row (Machine)
3
10-12 reps
-
2A
Lat Pulldown
3
6-10 reps
-
2B
Tricep Extension (Cable)
3
10-15 reps
-
3A
Bayesian Curl
3
8-12 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Seated Row (Machine)
3
10-12 reps
-
2A
Lat Pulldown
3
6-10 reps
-
2B
Tricep Extension (Cable)
3
10-15 reps
-
3A
Bayesian Curl
3
8-12 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Seated Row (Machine)
3
10-12 reps
-
2A
Lat Pulldown
3
6-10 reps
-
2B
Tricep Extension (Cable)
3
10-15 reps
-
3A
Bayesian Curl
3
8-12 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Seated Row (Machine)
3
10-12 reps
-
2A
Lat Pulldown
3
6-10 reps
-
2B
Tricep Extension (Cable)
3
10-15 reps
-
3A
Bayesian Curl
3
8-12 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Seated Row (Machine)
3
10-12 reps
-
2A
Lat Pulldown
3
6-10 reps
-
2B
Tricep Extension (Cable)
3
10-15 reps
-
3A
Bayesian Curl
3
8-12 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Seated Row (Machine)
3
10-12 reps
-
2A
Lat Pulldown
3
6-10 reps
-
2B
Tricep Extension (Cable)
3
10-15 reps
-
3A
Bayesian Curl
3
8-12 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Seated Row (Machine)
3
10-12 reps
-
2A
Lat Pulldown
3
6-10 reps
-
2B
Tricep Extension (Cable)
3
10-15 reps
-
3A
Bayesian Curl
3
8-12 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Seated Calf Raise
3
12-15 reps
-
2A
Farmer's Walk (Weighted)
3
3 reps
-
2B
Cable Crunch
3
10-20 reps
-
3
Leg Press
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Seated Calf Raise
3
12-15 reps
-
2A
Farmer's Walk (Weighted)
3
3 reps
-
2B
Cable Crunch
3
10-20 reps
-
3
Leg Press
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Seated Calf Raise
3
12-15 reps
-
2A
Farmer's Walk (Weighted)
3
3 reps
-
2B
Cable Crunch
3
10-20 reps
-
3
Leg Press
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Seated Calf Raise
3
12-15 reps
-
2A
Farmer's Walk (Weighted)
3
3 reps
-
2B
Cable Crunch
3
10-20 reps
-
3
Leg Press
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Seated Calf Raise
3
12-15 reps
-
2A
Farmer's Walk (Weighted)
3
3 reps
-
2B
Cable Crunch
3
10-20 reps
-
3
Leg Press
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Seated Calf Raise
3
12-15 reps
-
2A
Farmer's Walk (Weighted)
3
3 reps
-
2B
Cable Crunch
3
10-20 reps
-
3
Leg Press
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Seated Calf Raise
3
12-15 reps
-
2A
Farmer's Walk (Weighted)
3
3 reps
-
2B
Cable Crunch
3
10-20 reps
-
3
Leg Press
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Seated Calf Raise
3
12-15 reps
-
2A
Farmer's Walk (Weighted)
3
3 reps
-
2B
Cable Crunch
3
10-20 reps
-
3
Leg Press
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Seated Calf Raise
3
12-15 reps
-
2A
Farmer's Walk (Weighted)
3
3 reps
-
2B
Cable Crunch
3
10-20 reps
-
3
Leg Press
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Seated Calf Raise
3
12-15 reps
-
2A
Farmer's Walk (Weighted)
3
3 reps
-
2B
Cable Crunch
3
10-20 reps
-
3
Leg Press
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Seated Calf Raise
3
12-15 reps
-
2A
Farmer's Walk (Weighted)
3
3 reps
-
2B
Cable Crunch
3
10-20 reps
-
3
Leg Press
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Seated Calf Raise
3
12-15 reps
-
2A
Farmer's Walk (Weighted)
3
3 reps
-
2B
Cable Crunch
3
10-20 reps
-
3
Leg Press
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Barbell)4 Sets
6-8 Reps
-
1B
Seated Row (Cable)4 Sets
8-12 Reps
-
2A
Overhead Press (Barbell)4 Sets
6-12 Reps
-
2B
Bicep Curl (EZ Bar)4 Sets
6-10 Reps
-
3A
Tricep Extension (Cable)4 Sets
10-15 Reps
-
3B
Lateral Raise (Cable)4 Sets
10-15 Reps
-
3C
Cable Crunch4 Sets
10-20 Reps
-
Day 2
1A
Leg Extension4 Sets
10-15 Reps
-
1B
Seated Calf Raise4 Sets
15-20 Reps
-
2A
Shrug (Trap Bar)3 Sets
12-15 Reps
-
2B
Leg Curl3 Sets
12-15 Reps
-
Day 3
1A
Bench Press (Close Grip)4 Sets
6-10 Reps
-
1B
Pullover (Dumbbell)4 Sets
8-12 Reps
-
2A
Overhead Tricep Extension (Cable)4 Sets
10-12 Reps
-
2B
Preacher Curl (Barbell)4 Sets
6-12 Reps
-
3A
Hammer Curl3 Sets
6-12 Reps
-
3B
Face Pull3 Sets
10-15 Reps
-
Day 4
1A
Incline Bench Press (Barbell)3 Sets
6-10 Reps
-
1B
Seated Row (Machine)3 Sets
10-12 Reps
-
2A
Lat Pulldown3 Sets
6-10 Reps
-
2B
Tricep Extension (Cable)3 Sets
10-15 Reps
-
3A
Bayesian Curl3 Sets
8-12 Reps
-
3B
Chest Fly (Cable)3 Sets
12-15 Reps
-
Day 5
1A
Romanian Deadlift (Barbell)3 Sets
6-12 Reps
-
1B
Seated Calf Raise3 Sets
12-15 Reps
-
2A
Farmer's Walk (Weighted)3 Sets
3 Reps
-
2B
Cable Crunch3 Sets
10-20 Reps
-
3
Leg Press3 Sets
8-12 Reps
-