Main Goal
Build Muscle
Workout Type
Single Muscle Group
Training Level
Intermediate
Program Duration12 weeks
Days Per Week
6
Time Per Workout60-90 minutes
Equipment Required
Bands, Barbell, Cables, Dumbbells, Machines
Target GenderMale & Female
Recommended Supps
Whey ProteinCreatine MonohydrateEssential Fats (EFAs)MultivitaminPre-Workout (optional)BCAAs & EAAs (optional)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bent Over Dumbbell Reverse Fly | 3 | 12, 10, 8 | 60-90 sec |
| Seated Lateral Raise | 3 | 12, 10, 8 | 60-90 sec |
| Machine Shoulder Press | 3 | 12, 10, 8 | 60-90 sec |
| Dumbbell Front Raise | 3 | 12, 10, 8 | 60-90 sec |
| Cable Crunch | 3 | 12, 10, 8 | 60-90 sec |
| Lying Floor Leg Raise | 3 | Failure | 60-90 sec |
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Rack Pull Deadlift* | 3 | 12, 10, 8 | 60-90 sec |
| Reverse Hyperextension | 3 | 12, 10, 8 | 60-90 sec |
| One Arm Dumbbell Row | 3 | 12, 10, 8 | 60-90 sec |
| Reverse Grip Lat Pulldown | 3 | 12, 10, 8 | 60-90 sec |
| Wide Grip Seated Row | 3 | 12, 10, 8 | 60-90 sec |
| Dumbbell Shrugs | 3 | 12, 10, 8 | 60-90 sec |
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Squat | 3 | 15, 12, 10 | 60-90 sec |
| Hack Squat or Leg Press | 3 | 15, 12, 10 | 60-90 sec |
| Bulgarian Split Squat | 3 | 15, 12, 10 | 60-90 sec |
| Leg Extension | 3 | 15, 12, 10 | 60-90 sec |
| Seated Calf Raise | 3 | 15, 12, 10 | 60-90 sec |
| Calf Press | 3 | 15, 12, 10 | 60-90 sec |