Program Description
Bigger
Program Overview
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout120 minutes
- CreatedApr 29, 2024 11:28
- Last EditedMay 07, 2024 02:25
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
Push Up
6
2
Incline Bench Press (Dumbbell)
3
3
Chest Fly (Cable)
3
4
Chest Fly (Machine)
3
5
Pull-Up (Bodyweight)
6
6
Standing Pullover (Cable)
3
7
Single Arm High Row (Cable)
3
8
Shrug (Dumbbell)
3
9
Power Shrug
3
10
Chest Supported Row (Machine)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
2
Incline Bench Press (Dumbbell)
3
3
Chest Fly (Cable)
3
4
Chest Fly (Machine)
3
5
Pull-Up (Bodyweight)
6
6
Standing Pullover (Cable)
3
7
Single Arm High Row (Cable)
3
8
Shrug (Dumbbell)
3
9
Power Shrug
3
10
Chest Supported Row (Machine)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
2
Incline Bench Press (Dumbbell)
3
3
Chest Fly (Cable)
3
4
Chest Fly (Machine)
3
5
Pull-Up (Bodyweight)
6
6
Standing Pullover (Cable)
3
7
Single Arm High Row (Cable)
3
8
Shrug (Dumbbell)
3
9
Power Shrug
3
10
Chest Supported Row (Machine)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
2
Incline Bench Press (Dumbbell)
3
3
Chest Fly (Cable)
3
4
Chest Fly (Machine)
3
5
Pull-Up (Bodyweight)
6
6
Standing Pullover (Cable)
3
7
Single Arm High Row (Cable)
3
8
Shrug (Dumbbell)
3
9
Power Shrug
3
10
Chest Supported Row (Machine)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
2
Incline Bench Press (Dumbbell)
3
3
Chest Fly (Cable)
3
4
Chest Fly (Machine)
3
5
Pull-Up (Bodyweight)
6
6
Standing Pullover (Cable)
3
7
Single Arm High Row (Cable)
3
8
Shrug (Dumbbell)
3
9
Power Shrug
3
10
Chest Supported Row (Machine)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
2
Incline Bench Press (Dumbbell)
3
3
Chest Fly (Cable)
3
4
Chest Fly (Machine)
3
5
Pull-Up (Bodyweight)
6
6
Standing Pullover (Cable)
3
7
Single Arm High Row (Cable)
3
8
Shrug (Dumbbell)
3
9
Power Shrug
3
10
Chest Supported Row (Machine)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
2
Incline Bench Press (Dumbbell)
3
3
Chest Fly (Cable)
3
4
Chest Fly (Machine)
3
5
Pull-Up (Bodyweight)
6
6
Standing Pullover (Cable)
3
7
Single Arm High Row (Cable)
3
8
Shrug (Dumbbell)
3
9
Power Shrug
3
10
Chest Supported Row (Machine)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
2
Incline Bench Press (Dumbbell)
3
3
Chest Fly (Cable)
3
4
Chest Fly (Machine)
3
5
Pull-Up (Bodyweight)
6
6
Standing Pullover (Cable)
3
7
Single Arm High Row (Cable)
3
8
Shrug (Dumbbell)
3
9
Power Shrug
3
10
Chest Supported Row (Machine)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
2
Incline Bench Press (Dumbbell)
3
3
Chest Fly (Cable)
3
4
Chest Fly (Machine)
3
5
Pull-Up (Bodyweight)
6
6
Standing Pullover (Cable)
3
7
Single Arm High Row (Cable)
3
8
Shrug (Dumbbell)
3
9
Power Shrug
3
10
Chest Supported Row (Machine)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
2
Incline Bench Press (Dumbbell)
3
3
Chest Fly (Cable)
3
4
Chest Fly (Machine)
3
5
Pull-Up (Bodyweight)
6
6
Standing Pullover (Cable)
3
7
Single Arm High Row (Cable)
3
8
Shrug (Dumbbell)
3
9
Power Shrug
3
10
Chest Supported Row (Machine)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
2
Incline Bench Press (Dumbbell)
3
3
Chest Fly (Cable)
3
4
Chest Fly (Machine)
3
5
Pull-Up (Bodyweight)
6
6
Standing Pullover (Cable)
3
7
Single Arm High Row (Cable)
3
8
Shrug (Dumbbell)
3
9
Power Shrug
3
10
Chest Supported Row (Machine)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
2
Incline Bench Press (Dumbbell)
3
3
Chest Fly (Cable)
3
4
Chest Fly (Machine)
3
5
Pull-Up (Bodyweight)
6
6
Standing Pullover (Cable)
3
7
Single Arm High Row (Cable)
3
8
Shrug (Dumbbell)
3
9
Power Shrug
3
10
Chest Supported Row (Machine)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
2
Skull Crusher
3
3
Single Arm Tricep Extension (Cable)
3
4
Tricep Extension (Machine)
3
5
Bicep Curl (EZ Bar)
3
6
Incline Curl (Dumbbell)
3
7
Hammer Curl
3
8
Wrist Curls
3
9
Reverse Wrist Curl (Dumbbell)
3
10
Wrist Curls
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
2
Skull Crusher
3
3
Single Arm Tricep Extension (Cable)
3
4
Tricep Extension (Machine)
3
5
Bicep Curl (EZ Bar)
3
6
Incline Curl (Dumbbell)
3
7
Hammer Curl
3
8
Wrist Curls
3
9
Reverse Wrist Curl (Dumbbell)
3
10
Wrist Curls
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
2
Skull Crusher
3
3
Single Arm Tricep Extension (Cable)
3
4
Tricep Extension (Machine)
3
5
Bicep Curl (EZ Bar)
3
6
Incline Curl (Dumbbell)
3
7
Hammer Curl
3
8
Wrist Curls
3
9
Reverse Wrist Curl (Dumbbell)
3
10
Wrist Curls
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
2
Skull Crusher
3
3
Single Arm Tricep Extension (Cable)
3
4
Tricep Extension (Machine)
3
5
Bicep Curl (EZ Bar)
3
6
Incline Curl (Dumbbell)
3
7
Hammer Curl
3
8
Wrist Curls
3
9
Reverse Wrist Curl (Dumbbell)
3
10
Wrist Curls
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
2
Skull Crusher
3
3
Single Arm Tricep Extension (Cable)
3
4
Tricep Extension (Machine)
3
5
Bicep Curl (EZ Bar)
3
6
Incline Curl (Dumbbell)
3
7
Hammer Curl
3
8
Wrist Curls
3
9
Reverse Wrist Curl (Dumbbell)
3
10
Wrist Curls
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
2
Skull Crusher
3
3
Single Arm Tricep Extension (Cable)
3
4
Tricep Extension (Machine)
3
5
Bicep Curl (EZ Bar)
3
6
Incline Curl (Dumbbell)
3
7
Hammer Curl
3
8
Wrist Curls
3
9
Reverse Wrist Curl (Dumbbell)
3
10
Wrist Curls
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
2
Skull Crusher
3
3
Single Arm Tricep Extension (Cable)
3
4
Tricep Extension (Machine)
3
5
Bicep Curl (EZ Bar)
3
6
Incline Curl (Dumbbell)
3
7
Hammer Curl
3
8
Wrist Curls
3
9
Reverse Wrist Curl (Dumbbell)
3
10
Wrist Curls
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
2
Skull Crusher
3
3
Single Arm Tricep Extension (Cable)
3
4
Tricep Extension (Machine)
3
5
Bicep Curl (EZ Bar)
3
6
Incline Curl (Dumbbell)
3
7
Hammer Curl
3
8
Wrist Curls
3
9
Reverse Wrist Curl (Dumbbell)
3
10
Wrist Curls
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
2
Skull Crusher
3
3
Single Arm Tricep Extension (Cable)
3
4
Tricep Extension (Machine)
3
5
Bicep Curl (EZ Bar)
3
6
Incline Curl (Dumbbell)
3
7
Hammer Curl
3
8
Wrist Curls
3
9
Reverse Wrist Curl (Dumbbell)
3
10
Wrist Curls
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
2
Skull Crusher
3
3
Single Arm Tricep Extension (Cable)
3
4
Tricep Extension (Machine)
3
5
Bicep Curl (EZ Bar)
3
6
Incline Curl (Dumbbell)
3
7
Hammer Curl
3
8
Wrist Curls
3
9
Reverse Wrist Curl (Dumbbell)
3
10
Wrist Curls
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
2
Skull Crusher
3
3
Single Arm Tricep Extension (Cable)
3
4
Tricep Extension (Machine)
3
5
Bicep Curl (EZ Bar)
3
6
Incline Curl (Dumbbell)
3
7
Hammer Curl
3
8
Wrist Curls
3
9
Reverse Wrist Curl (Dumbbell)
3
10
Wrist Curls
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
2
Skull Crusher
3
3
Single Arm Tricep Extension (Cable)
3
4
Tricep Extension (Machine)
3
5
Bicep Curl (EZ Bar)
3
6
Incline Curl (Dumbbell)
3
7
Hammer Curl
3
8
Wrist Curls
3
9
Reverse Wrist Curl (Dumbbell)
3
10
Wrist Curls
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
2
Front Raise
3
3
Seated Overhead Press (Dumbbell)
3
4
Lateral Raise (Dumbbell)
3
5
Lateral Raise (Cable)
3
6
Lateral Raise (Machine)
3
7
Rear Delt Fly (Dumbbell)
3
8
Rear Delt Fly (Machine)
3
9
Rear Delt Row
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
2
Front Raise
3
3
Seated Overhead Press (Dumbbell)
3
4
Lateral Raise (Dumbbell)
3
5
Lateral Raise (Cable)
3
6
Lateral Raise (Machine)
3
7
Rear Delt Fly (Dumbbell)
3
8
Rear Delt Fly (Machine)
3
9
Rear Delt Row
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
2
Front Raise
3
3
Seated Overhead Press (Dumbbell)
3
4
Lateral Raise (Dumbbell)
3
5
Lateral Raise (Cable)
3
6
Lateral Raise (Machine)
3
7
Rear Delt Fly (Dumbbell)
3
8
Rear Delt Fly (Machine)
3
9
Rear Delt Row
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
2
Front Raise
3
3
Seated Overhead Press (Dumbbell)
3
4
Lateral Raise (Dumbbell)
3
5
Lateral Raise (Cable)
3
6
Lateral Raise (Machine)
3
7
Rear Delt Fly (Dumbbell)
3
8
Rear Delt Fly (Machine)
3
9
Rear Delt Row
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
2
Front Raise
3
3
Seated Overhead Press (Dumbbell)
3
4
Lateral Raise (Dumbbell)
3
5
Lateral Raise (Cable)
3
6
Lateral Raise (Machine)
3
7
Rear Delt Fly (Dumbbell)
3
8
Rear Delt Fly (Machine)
3
9
Rear Delt Row
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
2
Front Raise
3
3
Seated Overhead Press (Dumbbell)
3
4
Lateral Raise (Dumbbell)
3
5
Lateral Raise (Cable)
3
6
Lateral Raise (Machine)
3
7
Rear Delt Fly (Dumbbell)
3
8
Rear Delt Fly (Machine)
3
9
Rear Delt Row
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
2
Front Raise
3
3
Seated Overhead Press (Dumbbell)
3
4
Lateral Raise (Dumbbell)
3
5
Lateral Raise (Cable)
3
6
Lateral Raise (Machine)
3
7
Rear Delt Fly (Dumbbell)
3
8
Rear Delt Fly (Machine)
3
9
Rear Delt Row
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
2
Front Raise
3
3
Seated Overhead Press (Dumbbell)
3
4
Lateral Raise (Dumbbell)
3
5
Lateral Raise (Cable)
3
6
Lateral Raise (Machine)
3
7
Rear Delt Fly (Dumbbell)
3
8
Rear Delt Fly (Machine)
3
9
Rear Delt Row
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
2
Front Raise
3
3
Seated Overhead Press (Dumbbell)
3
4
Lateral Raise (Dumbbell)
3
5
Lateral Raise (Cable)
3
6
Lateral Raise (Machine)
3
7
Rear Delt Fly (Dumbbell)
3
8
Rear Delt Fly (Machine)
3
9
Rear Delt Row
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
2
Front Raise
3
3
Seated Overhead Press (Dumbbell)
3
4
Lateral Raise (Dumbbell)
3
5
Lateral Raise (Cable)
3
6
Lateral Raise (Machine)
3
7
Rear Delt Fly (Dumbbell)
3
8
Rear Delt Fly (Machine)
3
9
Rear Delt Row
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
2
Front Raise
3
3
Seated Overhead Press (Dumbbell)
3
4
Lateral Raise (Dumbbell)
3
5
Lateral Raise (Cable)
3
6
Lateral Raise (Machine)
3
7
Rear Delt Fly (Dumbbell)
3
8
Rear Delt Fly (Machine)
3
9
Rear Delt Row
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
2
Front Raise
3
3
Seated Overhead Press (Dumbbell)
3
4
Lateral Raise (Dumbbell)
3
5
Lateral Raise (Cable)
3
6
Lateral Raise (Machine)
3
7
Rear Delt Fly (Dumbbell)
3
8
Rear Delt Fly (Machine)
3
9
Rear Delt Row
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
2
Standing Calf Raise
3
3
Single Leg Press
3
4
Leg Curl
3
5
Leg Extension
6
6
Hanging Leg Raise
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
2
Standing Calf Raise
3
3
Single Leg Press
3
4
Leg Curl
3
5
Leg Extension
6
6
Hanging Leg Raise
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
2
Standing Calf Raise
3
3
Single Leg Press
3
4
Leg Curl
3
5
Leg Extension
6
6
Hanging Leg Raise
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
2
Standing Calf Raise
3
3
Single Leg Press
3
4
Leg Curl
3
5
Leg Extension
6
6
Hanging Leg Raise
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
2
Standing Calf Raise
3
3
Single Leg Press
3
4
Leg Curl
3
5
Leg Extension
6
6
Hanging Leg Raise
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
2
Standing Calf Raise
3
3
Single Leg Press
3
4
Leg Curl
3
5
Leg Extension
6
6
Hanging Leg Raise
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
2
Standing Calf Raise
3
3
Single Leg Press
3
4
Leg Curl
3
5
Leg Extension
6
6
Hanging Leg Raise
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
2
Standing Calf Raise
3
3
Single Leg Press
3
4
Leg Curl
3
5
Leg Extension
6
6
Hanging Leg Raise
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
2
Standing Calf Raise
3
3
Single Leg Press
3
4
Leg Curl
3
5
Leg Extension
6
6
Hanging Leg Raise
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
2
Standing Calf Raise
3
3
Single Leg Press
3
4
Leg Curl
3
5
Leg Extension
6
6
Hanging Leg Raise
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
2
Standing Calf Raise
3
3
Single Leg Press
3
4
Leg Curl
3
5
Leg Extension
6
6
Hanging Leg Raise
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
2
Standing Calf Raise
3
3
Single Leg Press
3
4
Leg Curl
3
5
Leg Extension
6
6
Hanging Leg Raise
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
2
Bench Press (Barbell)
3
3
Chest Fly (Cable)
3
4
Chest Fly (Machine)
3
5
Pull-Up (Bodyweight)
6
6
Standing Pullover (Cable)
3
7
Single Arm High Row (Cable)
3
8
Shrug (Dumbbell)
3
9
Power Shrug
3
10
Chest Supported Row (Machine)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
2
Bench Press (Barbell)
3
3
Chest Fly (Cable)
3
4
Chest Fly (Machine)
3
5
Pull-Up (Bodyweight)
6
6
Standing Pullover (Cable)
3
7
Single Arm High Row (Cable)
3
8
Shrug (Dumbbell)
3
9
Power Shrug
3
10
Chest Supported Row (Machine)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
2
Bench Press (Barbell)
3
3
Chest Fly (Cable)
3
4
Chest Fly (Machine)
3
5
Pull-Up (Bodyweight)
6
6
Standing Pullover (Cable)
3
7
Single Arm High Row (Cable)
3
8
Shrug (Dumbbell)
3
9
Power Shrug
3
10
Chest Supported Row (Machine)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
2
Bench Press (Barbell)
3
3
Chest Fly (Cable)
3
4
Chest Fly (Machine)
3
5
Pull-Up (Bodyweight)
6
6
Standing Pullover (Cable)
3
7
Single Arm High Row (Cable)
3
8
Shrug (Dumbbell)
3
9
Power Shrug
3
10
Chest Supported Row (Machine)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
2
Bench Press (Barbell)
3
3
Chest Fly (Cable)
3
4
Chest Fly (Machine)
3
5
Pull-Up (Bodyweight)
6
6
Standing Pullover (Cable)
3
7
Single Arm High Row (Cable)
3
8
Shrug (Dumbbell)
3
9
Power Shrug
3
10
Chest Supported Row (Machine)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
2
Bench Press (Barbell)
3
3
Chest Fly (Cable)
3
4
Chest Fly (Machine)
3
5
Pull-Up (Bodyweight)
6
6
Standing Pullover (Cable)
3
7
Single Arm High Row (Cable)
3
8
Shrug (Dumbbell)
3
9
Power Shrug
3
10
Chest Supported Row (Machine)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
2
Bench Press (Barbell)
3
3
Chest Fly (Cable)
3
4
Chest Fly (Machine)
3
5
Pull-Up (Bodyweight)
6
6
Standing Pullover (Cable)
3
7
Single Arm High Row (Cable)
3
8
Shrug (Dumbbell)
3
9
Power Shrug
3
10
Chest Supported Row (Machine)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
2
Bench Press (Barbell)
3
3
Chest Fly (Cable)
3
4
Chest Fly (Machine)
3
5
Pull-Up (Bodyweight)
6
6
Standing Pullover (Cable)
3
7
Single Arm High Row (Cable)
3
8
Shrug (Dumbbell)
3
9
Power Shrug
3
10
Chest Supported Row (Machine)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
2
Bench Press (Barbell)
3
3
Chest Fly (Cable)
3
4
Chest Fly (Machine)
3
5
Pull-Up (Bodyweight)
6
6
Standing Pullover (Cable)
3
7
Single Arm High Row (Cable)
3
8
Shrug (Dumbbell)
3
9
Power Shrug
3
10
Chest Supported Row (Machine)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
2
Bench Press (Barbell)
3
3
Chest Fly (Cable)
3
4
Chest Fly (Machine)
3
5
Pull-Up (Bodyweight)
6
6
Standing Pullover (Cable)
3
7
Single Arm High Row (Cable)
3
8
Shrug (Dumbbell)
3
9
Power Shrug
3
10
Chest Supported Row (Machine)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
2
Bench Press (Barbell)
3
3
Chest Fly (Cable)
3
4
Chest Fly (Machine)
3
5
Pull-Up (Bodyweight)
6
6
Standing Pullover (Cable)
3
7
Single Arm High Row (Cable)
3
8
Shrug (Dumbbell)
3
9
Power Shrug
3
10
Chest Supported Row (Machine)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
2
Bench Press (Barbell)
3
3
Chest Fly (Cable)
3
4
Chest Fly (Machine)
3
5
Pull-Up (Bodyweight)
6
6
Standing Pullover (Cable)
3
7
Single Arm High Row (Cable)
3
8
Shrug (Dumbbell)
3
9
Power Shrug
3
10
Chest Supported Row (Machine)
3
Week 1
1 / 12 Weeks
Day 1
1
Push Up6 Sets
2
Incline Bench Press (Dumbbell)3 Sets
3
Chest Fly (Cable)3 Sets
4
Chest Fly (Machine)3 Sets
5
Pull-Up (Bodyweight)6 Sets
6
Standing Pullover (Cable)3 Sets
7
Single Arm High Row (Cable)3 Sets
8
Shrug (Dumbbell)3 Sets
9
Power Shrug3 Sets
10
Chest Supported Row (Machine)3 Sets
Day 2
1
Dip (Bodyweight)3 Sets
2
Skull Crusher3 Sets
3
Single Arm Tricep Extension (Cable)3 Sets
4
Tricep Extension (Machine)3 Sets
5
Bicep Curl (EZ Bar)3 Sets
6
Incline Curl (Dumbbell)3 Sets
7
Hammer Curl3 Sets
8
Wrist Curls3 Sets
9
Reverse Wrist Curl (Dumbbell)3 Sets
10
Wrist Curls3 Sets
Day 3
1
Seated Shoulder Press (Dumbbell)3 Sets
2
Front Raise3 Sets
3
Seated Overhead Press (Dumbbell)3 Sets
4
Lateral Raise (Dumbbell)3 Sets
5
Lateral Raise (Cable)3 Sets
6
Lateral Raise (Machine)3 Sets
7
Rear Delt Fly (Dumbbell)3 Sets
8
Rear Delt Fly (Machine)3 Sets
9
Rear Delt Row3 Sets
Day 4
1
Leg Press (45 Degrees)3 Sets
2
Standing Calf Raise3 Sets
3
Single Leg Press3 Sets
4
Leg Curl3 Sets
5
Leg Extension6 Sets
6
Hanging Leg Raise3 Sets
Day 5
1
Push Up6 Sets
2
Bench Press (Barbell)3 Sets
3
Chest Fly (Cable)3 Sets
4
Chest Fly (Machine)3 Sets
5
Pull-Up (Bodyweight)6 Sets
6
Standing Pullover (Cable)3 Sets
7
Single Arm High Row (Cable)3 Sets
8
Shrug (Dumbbell)3 Sets
9
Power Shrug3 Sets
10
Chest Supported Row (Machine)3 Sets