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Alex Eubank 12 Week Program 2

1. The document outlines a 3-week Greek god bodybuilding program with exercises grouped by muscle groups and specifying sets, reps, rest times and tempos for each exercise. 2. Each week focuses on a different set of exercises with minor variations between weeks. 3. The program includes exercises for chest, back, shoulders, biceps, triceps and legs performed over 6 days per week.

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estevesmiguel88
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5K views14 pages

Alex Eubank 12 Week Program 2

1. The document outlines a 3-week Greek god bodybuilding program with exercises grouped by muscle groups and specifying sets, reps, rest times and tempos for each exercise. 2. Each week focuses on a different set of exercises with minor variations between weeks. 3. The program includes exercises for chest, back, shoulders, biceps, triceps and legs performed over 6 days per week.

Uploaded by

estevesmiguel88
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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GReeK GoD PRogRaM

By Alex Eubank
Week 1
Muscle Exercise Sets Reps Rest Tempo

Day 1 Chest Pec Deck 2 15 45 sec 1,2,3


Day 1 Back Straight Arm Pulldown 2 15 45 sec 1,2,3

Day 1 Chest Incline DB Bench 5 12,8,6,6,6 70 sec


Day 1 Back BB Row 5 12,8,6,6,6 70 sec
Day 1 Chest Flat BB Bench 4 10,10,10,10 60 sec
Day 1 Back Wide Grip Pulldown 4 12,12,12,12 60 sec
Day 1 Chest Cable Flys (high to low) 4 12,12,12,12 60 sec 1,2,3
Day 1 Back Underhand Pulldown 4 10,10,10,10 60 sec 1,2,3

Day 2 Shoulder Lateral Raises 5 20,15,15,12,12 45 sec


Day 2 Shoulder DB Shoulder Press 5 12,8,8,6,6 60 sec
Day 2 Shoulder Rear Delt Fly (cable) 3 15,12,12 45 sec
Day 2 Bicep BB Curl 5 12,12,10,8,8 60 sec
Day 2 Tricep BB Skullcrusher 5 12,12,10,8,8 60 sec
Day 2 Bicep Incline DB Curl 5 12,12,12,10,10 45 sec 1,2,3
Day 2 Tricep Rope Extension 5 12,12,12,10,10 45 sec 1,2,3

Day 3 Leg Leg Extension 4 15,15,12,12 45 sec 1,2,3


Day 3 Leg BB Squat 5 12,10,6,6,6 70 sec
Day 3 Leg Leg Press 4 15,15,12,12 60 sec
Day 3 Leg Leg Curl 4 12,12,12,12 45 sec
Day 3 Leg Seated Calf Raise 4 15,15,12,12 45 sec 1,2,3

Day 4 Back Wide Grip Pulldown 4 15,12,12,12 60 sec


Day 4 Chest Incline DB Bench 4 12,12,10,10 60 sec
Day 4 Back Close Grip Pulldown 4 12,12,10,10 60 sec
Day 4 Chest Flat DB Flys 4 12,12,10,10 60 sec
Day 4 Back Seated Cable Row (close grip) 4 10,10,10,10 60 sec 1,2,3
Day 4 Chest Plate Loaded Bench Flat 4 10,10,10,10 60 sec 1,2,3
Day 4 Back Straight Arm Pulldown 3 12,12,12 60 sec
Day 4 Chest Pushups 3 AMRAP 60 sec

Day 5 Shoulder Seated Lateral Raises 5 20,15,15,12,12 45 sec


Day 5 Shoulder Smith machine Shoulder Press 5 12,12,12,12,12 60 sec 1,2,3
Day 5 Shoulder Upright Rows 3 12,12,12 45 sec
Day 5 Bicep DB Curl (alternate) 5 12,12,10,8,8 45 sec 1,2,3
Day 5 Tricep Straight Bar Extension 5 12,12,10,8,8 45 sec 1,2,3
Day 5 Bicep Cable BB Curl 5 12,12,12,10,10 45 sec
Day 5 Tricep DB Skullcrusher 5 12,12,12,10,10 45 sec

Day 6 Leg Leg Curl 4 15,15,12,12 45 sec


Day 6 Leg Deadlift 5 12,10,6,6,6 70 sec
Day 6 Leg Leg Press 4 15,15,12,12 60 sec 1,1,3
Day 6 Leg Leg Extension 4 12,12,12,12 45 sec 1,2,3
Day 6 Leg Standing Calf Raise 4 15,15,12,12 45 sec

Week 2
Muscle Exercise Sets Reps Rest Tempo
Day 1 Chest Cable Flys (high to low) 2 15 45 sec 1,2,3
Day 1 Back Straight Arm Pulldown 2 15 45 sec 1,2,3
Day 1 Chest Incline DB Bench 5 12,8,6,6,6 70 sec
Day 1 Back BB Row 5 12,8,6,6,6 70 sec
Day 1 Chest Plate Loaded Bench Decline 4 10,10,10,10 60 sec
Day 1 Back Underhand Pulldown 4 12,12,12,12 60 sec
Day 1 Chest Pec Deck 4 12,12,12,12 60 sec 1,2,3
Day 1 Back DB Row 4 10,10,10,10 60 sec 1,2,3

Day 2 Shoulder Lateral Raises 5 20,15,15,12,12 45 sec


Day 2 Shoulder DB Shoulder Press 5 12,8,8,6,6 60 sec
Day 2 Shoulder Rear Delt Fly (DB) 3 15,12,12 45 sec
Day 2 Bicep BB Curl 5 12,12,10,8,8 60 sec
Day 2 Tricep BB Skullcrusher 5 12,12,10,8,8 60 sec
Day 2 Bicep Cable Hammer Curl 5 12,12,12,10,10 45 sec 1,2,3
Day 2 Tricep Close Grip Bench 5 12,12,12,10,10 45 sec 1,2,3

Day 3 Leg Leg Extension 4 15,15,12,12 45 sec 1,2,3


Day 3 Leg BB Squat 5 12,10,6,6,6 70 sec
Day 3 Leg Leg Press 4 15,15,12,12 60 sec
Day 3 Leg Leg Curl 4 12,12,12,12 45 sec
Day 3 Leg Seated Calf Raise 4 15,15,12,12 45 sec 1,2,3

Day 4 Back Seated Cable Row (wide grip) 4 15,12,12,12 60 sec


Day 4 Chest Flat DB Bench 4 12,12,10,10 60 sec
Day 4 Back Seated Cable Row (close grip) 4 12,12,10,10 60 sec
Day 4 Chest Plate Loaded Bench Incline 4 12,12,10,10 60 sec
Day 4 Back Close Grip Pulldown 4 10,10,10,10 60 sec 1,2,3
Day 4 Chest Cable Flys (high to low) 4 10,10,10,10 60 sec 1,2,3
Day 4 Back Straight Arm Pulldown 3 12,12,12 60 sec
Day 4 Chest Pec Deck 3 12,12,12 60 sec

Day 5 Shoulder Seated Lateral Raises 5 20,15,15,12,12 45 sec


Day 5 Shoulder DB Shoulder Press 5 12,12,12,12,12 60 sec 1,2,3
Day 5 Shoulder Smith machine Shoulder Press 3 12,12,12 60 sec
Day 5 Bicep Hammer Curls 5 12,12,10,8,8 45 sec 1,2,3
Day 5 Tricep Straight Bar Extension 5 12,12,10,8,8 45 sec 1,2,3
Day 5 Bicep Preacher Curl 5 12,12,12,10,10 45 sec
Day 5 Tricep One Arm Overhead Extension 5 12,12,12,10,10 45 sec

Day 6 Leg Leg Curl 4 15,15,12,12 45 sec


Day 6 Leg Deadlift 5 12,10,6,6,6 70 sec
Day 6 Leg Hack Squat 4 12,12,12,12 60 sec 1,1,3
Day 6 Leg Leg Extension 4 12,12,12,12 45 sec 1,2,3
Day 6 Leg Standing Calf Raise 4 15,15,12,12 45 sec

Week 3
Muscle Exercise Sets Reps Rest Tempo
Day 1 Chest Pec Deck 2 15 45 sec 1,2,3
Day 1 Back Straight Arm Pulldown 2 15 45 sec 1,2,3
Day 1 Chest Incline DB Bench 5 12,8,6,6,6 70 sec
Day 1 Back BB Row 5 12,8,6,6,6 70 sec
Day 1 Chest Plate Loaded Bench Incline 4 10,10,10,10 60 sec
Day 1 Back Wide Grip Pulldown 4 12,12,12,12 60 sec
Day 1 Chest Incline DB Flys 4 12,12,12,12 60 sec 1,2,3
Day 1 Back Low Row 4 10,10,10,10 60 sec 1,2,3

Day 2 Shoulder Lateral Raises 5 20,15,15,12,12 45 sec


Day 2 Shoulder DB Shoulder Press 5 12,8,8,6,6 60 sec
Day 2 Shoulder Rear Delt Fly (cable) 3 15,12,12 45 sec
Day 2 Bicep BB Curl 5 12,12,10,8,8 60 sec
Day 2 Tricep BB Skullcrusher 5 12,12,10,8,8 60 sec
Day 2 Bicep Reverse Grip Curl 5 12,12,12,10,10 45 sec 1,2,3
Day 2 Tricep Rope Extension 5 12,12,12,10,10 45 sec 1,2,3

Day 3 Leg Leg Extension 4 15,15,12,12 45 sec 1,2,3


Day 3 Leg BB Squat 5 12,10,6,6,6 70 sec
Day 3 Leg Leg Press 4 15,15,12,12 60 sec
Day 3 Leg Walking Lunges 4 20,20,20,20 45 sec
Day 3 Leg Seated Calf Raise 4 15,15,12,12 45 sec 1,2,3
Day 4 Back Seated Cable Row (close grip) 4 15,12,12,12 60 sec
Day 4 Chest Flat BB Bench 4 12,12,10,10 60 sec
Day 4 Back Close Grip Pulldown 4 12,12,10,10 60 sec
Day 4 Chest Plate Loaded Bench Flat 4 12,12,10,10 60 sec
Day 4 Back One Arm Row Machine 4 10,10,10,10 60 sec 1,2,3
Day 4 Chest Cable Flys (low to high) 4 10,10,10,10 60 sec 1,2,3
Day 4 Back Straight Arm Pulldown 3 12,12,12 60 sec
Day 4 Chest Dips 3 AMRAP 60 sec

Day 5 Shoulder Seated Lateral Raises 5 20,15,15,12,12 45 sec


Day 5 Shoulder Smith machine Shoulder Press 5 12,12,12,12,12 60 sec 1,2,3
Day 5 Shoulder Rear Delt Fly (DB) 3 12,12,12 60 sec
Day 5 Bicep Incline DB Curl 5 12,12,10,8,8 45 sec 1,2,3
Day 5 Tricep Cable Skulllcrusher 5 12,12,10,8,8 45 sec 1,2,3
Day 5 Bicep DB Curl (alternate) 5 12,12,12,10,10 45 sec
Day 5 Tricep DB Skullcrusher 5 12,12,12,10,10 45 sec

Day 6 Leg Leg Curl 4 15,15,12,12 45 sec


Day 6 Leg Deadlift 5 12,10,6,6,6 70 sec
Day 6 Leg Leg Extension 4 12,12,12,12 45 sec 1,2,3
Day 6 Leg Hack Squat 4 12,12,12,12 60 sec 1,1,3
Day 6 Leg Standing Calf Raise 4 15,15,12,12 45 sec
Day 1
Week 4
Muscle Exercise Sets Reps Rest Tempo
Day 1 Chest Pushups 2 25 45 sec 1,2,3
Day 1 Back Wide Grip Pulldown 2 15 45 sec 1,2,3
Day 1 Chest Incline DB Bench 5 12,8,6,6,6 70 sec
Day 1 Back BB Row 5 12,8,6,6,6 70 sec
Day 1 Chest Flat BB Bench 4 10,10,10,10 60 sec
Day 1 Back Close Grip Pulldown 4 12,12,12,12 60 sec
Day 1 Chest Pec Deck 4 12,12,12,12 60 sec 1,2,3
Day 1 Back Seated Cable Row (close grip) 4 10,10,10,10 60 sec 1,2,3

Day 2 Shoulder Lateral Raises 5 20,15,15,12,12 45 sec


Day 2 Shoulder DB Shoulder Press 5 12,8,8,6,6 60 sec
Day 2 Shoulder Upright Rows 3 15,12,12 45 sec
Day 2 Bicep BB Curl 5 12,12,10,8,8 60 sec
Day 2 Tricep BB Skullcrusher 5 12,12,10,8,8 60 sec
Day 2 Bicep Cable BB Curl 5 12,12,12,10,10 45 sec 1,2,3
Day 2 Tricep One Arm Overhead Extension 5 12,12,12,10,10 45 sec 1,2,3
Day 3 Leg Leg Extension 4 15,15,12,12 45 sec 1,2,3
Day 3 Leg BB Squat 5 12,10,6,6,6 70 sec
Day 3 Leg Leg Curl 4 15,15,12,12 45 sec
Day 3 Leg Sissy Squat 4 20,20,20,20 45 sec
Day 3 Leg Seated Calf Raise 4 15,15,12,12 45 sec 1,2,3

Day 4 Back Wide Grip Pullup 4 15,12,12,12 60 sec


Day 4 Chest Flat DB Bench 4 12,12,10,10 60 sec
Day 4 Back Seated Cable Row (wide grip) 4 12,12,10,10 60 sec
Day 4 Chest Incline BB Bench 4 12,12,10,10 60 sec
Day 4 Back Low Row 4 10,10,10,10 60 sec 1,2,3
Day 4 Chest Flat DB Flys 4 10,10,10,10 60 sec 1,2,3
Day 4 Back Straight Arm Pulldown 3 12,12,12 60 sec
Day 4 Chest Pushups 3 AMRAP 60 sec

Day 5 Shoulder Seated Lateral Raises 5 20,15,15,12,12 45 sec


Day 5 Shoulder DB Shoulder Press 5 12,12,12,12,12 60 sec 1,2,3
Day 5 Shoulder Smith machine Shoulder Press 3 12,12,12 60 sec
Day 5 Bicep Cable Hammer Curl 5 12,12,10,8,8 45 sec 1,2,3
Day 5 Tricep DB Skullcrusher 5 12,12,10,8,8 45 sec 1,2,3
Day 5 Bicep Preacher Curl 5 12,12,12,10,10 45 sec
Day 5 Tricep Rope Extension 5 12,12,12,10,10 45 sec

Day 6 Leg Leg Curl 4 15,15,12,12 45 sec


Day 6 Leg Deadlift 5 12,10,6,6,6 70 sec
Day 6 Leg Hack Squat 4 12,12,12,12 60 sec 1,1,3
Day 6 Leg Leg Extension 4 12,12,12,12 45 sec 1,2,3
Day 6 Leg Standing Calf Raise 4 15,15,12,12 45 sec

Week 5
Muscle Exercise Sets Reps Rest Tempo
Day 1 Chest Pec Deck 2 15 45 sec 1,2,3
Day 1 Back Straight Arm Pulldown 2 15 45 sec 1,2,3
Day 1 Chest Incline DB Bench 5 12,8,6,6,6 70 sec
Day 1 Back BB Row 5 12,8,6,6,6 70 sec
Day 1 Chest Plate Loaded Bench Decline 4 10,10,10,10 60 sec
Day 1 Back Low Row 4 12,12,12,12 60 sec
Day 1 Chest Flat DB Flys 4 12,12,12,12 60 sec 1,2,3
Day 1 Back Close Grip Pulldown 4 10,10,10,10 60 sec 1,2,3

Day 2 Shoulder Lateral Raises 5 20,15,15,12,12 45 sec


Day 2 Shoulder DB Shoulder Press 5 12,8,8,6,6 60 sec
Day 2 Shoulder Rear Delt Fly (DB) 3 15,12,12 45 sec
Day 2 Bicep BB Curl 5 12,12,10,8,8 60 sec
Day 2 Tricep BB Skullcrusher 5 12,12,10,8,8 60 sec
Day 2 Bicep Incline DB Curl 5 12,12,12,10,10 45 sec 1,2,3
Day 2 Tricep Rope Extension 5 12,12,12,10,10 45 sec 1,2,3

Day 3 Leg Leg Extension 4 15,15,12,12 45 sec 1,2,3


Day 3 Leg BB Squat 5 12,10,6,6,6 70 sec
Day 3 Leg Leg Press 4 15,15,12,12 60 sec
Day 3 Leg Leg Curl 4 20,20,20,20 45 sec
Day 3 Leg Seated Calf Raise 4 15,15,12,12 45 sec 1,2,3

Day 4 Back Seated Cable Row (close grip) 4 15,12,12,12 60 sec


Day 4 Chest Incline BB Bench 4 12,12,10,10 60 sec
Day 4 Back Wide Grip Pulldown 4 12,12,10,10 60 sec
Day 4 Chest Pec Deck 4 12,12,10,10 60 sec
Day 4 Back DB Row 4 10,10,10,10 60 sec 1,2,3
Day 4 Chest Incline DB Flys 4 10,10,10,10 60 sec 1,2,3
Day 4 Back Underhand Pulldown 3 12,12,12 60 sec
Day 4 Chest Dips 3 AMRAP 60 sec

Day 5 Shoulder Seated Lateral Raises 5 20,15,15,12,12 45 sec


Day 5 Shoulder Smith machine Shoulder Press 5 12,12,12,12,12 60 sec 1,2,3
Day 5 Shoulder DB Front Raise 3 12,12,12 60 sec
Day 5 Bicep Hammer Curls 5 12,12,10,8,8 45 sec 1,2,3
Day 5 Tricep DB Skullcrusher 5 12,12,10,8,8 45 sec 1,2,3
Day 5 Bicep Reverse Grip Curl 5 12,12,12,10,10 45 sec
Day 5 Tricep Straight Bar Extension 5 12,12,12,10,10 45 sec

Day 6 Leg Leg Curl 4 15,15,12,12 45 sec


Day 6 Leg Deadlift 5 12,10,6,6,6 70 sec
Day 6 Leg Leg Press 4 12,12,12,12 60 sec 1,1,3
Day 6 Leg Sissy Squat 4 20,20,20,20 45 sec 1,2,3
Day 6 Leg Standing Calf Raise 4 15,15,12,12 45 sec

Week 6
Muscle Exercise Sets Reps Rest Tempo
Day 1 Chest Cable Flys (high to low) 2 15 45 sec 1,2,3
Day 1 Back Wide Grip Pullup 2 15 45 sec 1,2,3
Day 1 Chest Incline DB Bench 5 12,8,6,6,6 70 sec
Day 1 Back BB Row 5 12,8,6,6,6 70 sec
Day 1 Chest Plate Loaded Bench Incline 4 10,10,10,10 60 sec
Day 1 Back Underhand Pulldown 4 12,12,12,12 60 sec
Day 1 Chest Pec Deck 4 12,12,12,12 60 sec 1,2,3
Day 1 Back Seated Cable Row (wide grip) 4 10,10,10,10 60 sec 1,2,3

Day 2 Shoulder Lateral Raises 5 20,15,15,12,12 45 sec


Day 2 Shoulder DB Shoulder Press 5 12,8,8,6,6 60 sec
Day 2 Shoulder Rear Delt Fly (cable) 3 15,12,12 45 sec
Day 2 Bicep BB Curl 5 12,12,10,8,8 60 sec
Day 2 Tricep BB Skullcrusher 5 12,12,10,8,8 60 sec
Day 2 Bicep Cable Hammer Curl 5 12,12,12,10,10 45 sec 1,2,3
Day 2 Tricep Close Grip Bench 5 12,12,12,10,10 60 sec 1,2,3

Day 3 Leg Leg Extension 4 15,15,12,12 45 sec 1,2,3


Day 3 Leg BB Squat 5 12,10,6,6,6 70 sec
Day 3 Leg Hack Squat 4 10,10,10,10 60 sec
Day 3 Leg Leg Press 4 15,15,12,12 60 sec
Day 3 Leg Seated Calf Raise 4 15,15,12,12 45 sec 1,2,3

Day 4 Back Straight Arm Pulldown 4 15,12,12,12 60 sec


Day 4 Chest Flat DB Flys 4 12,12,10,10 60 sec
Day 4 Back Wide Grip Pulldown 4 12,12,10,10 60 sec
Day 4 Chest Flat BB Bench 4 12,12,10,10 60 sec
Day 4 Back One Arm Row Machine 4 10,10,10,10 60 sec 1,2,3
Day 4 Chest Incline DB Bench 4 10,10,10,10 60 sec 1,2,3
Day 4 Back Close Grip Pulldown 3 12,12,12 60 sec
Day 4 Chest Cable Flys (high to low) 3 12,12,12 60 sec

Day 5 Shoulder Seated Lateral Raises 5 20,15,15,12,12 45 sec


Day 5 Shoulder DB Shoulder Press 5 12,12,12,12,12 60 sec 1,2,3
Day 5 Shoulder Upright Rows 3 12,12,12 60 sec
Day 5 Bicep Cable BB Curl 5 12,12,10,8,8 45 sec 1,2,3
Day 5 Tricep One Arm Overhead Extension 5 12,12,10,8,8 45 sec 1,2,3
Day 5 Bicep Preacher Curl 5 12,12,12,10,10 45 sec
Day 5 Tricep Cable Skulllcrusher 5 12,12,12,10,10 45 sec

Day 6 Leg Leg Curl 4 15,15,12,12 45 sec


Day 6 Leg Deadlift 5 12,10,6,6,6 70 sec
Day 6 Leg Leg Press 4 12,12,12,12 60 sec 1,1,3
Day 6 Leg Hack Squat 4 20,20,20,20 60 sec 1,2,3
Day 6 Leg Standing Calf Raise 4 15,15,12,12 45 sec

Week 7
Muscle Exercise Sets Reps Rest Tempo
Day 1 Chest Cable Flys (low to high) 2 15 45 sec 1,2,3
Day 1 Back Straight Arm Pulldown 2 15 45 sec 1,2,3
Day 1 Chest Incline DB Bench 5 12,8,6,6,6 70 sec
Day 1 Back BB Row 5 12,8,6,6,6 70 sec
Day 1 Chest Plate Loaded Bench Flat 4 10,10,10,10 60 sec
Day 1 Back Wide Grip Pulldown 4 12,12,12,12 60 sec
Day 1 Chest Pec Deck 4 12,12,12,12 60 sec 1,2,3
Day 1 Back Seated Cable Row (close grip) 4 10,10,10,10 60 sec 1,2,3

Day 2 Shoulder Lateral Raises 5 20,15,15,12,12 45 sec


Day 2 Shoulder DB Shoulder Press 5 12,8,8,6,6 60 sec
Day 2 Shoulder Rear Delt Fly (DB) 3 15,12,12 45 sec
Day 2 Bicep BB Curl 5 12,12,10,8,8 60 sec
Day 2 Tricep BB Skullcrusher 5 12,12,10,8,8 60 sec
Day 2 Bicep Preacher Curl 5 12,12,12,10,10 45 sec 1,2,3
Day 2 Tricep DB Skullcrusher 5 12,12,12,10,10 45 sec 1,2,3

Day 3 Leg Leg Extension 4 15,15,12,12 45 sec 1,2,3


Day 3 Leg BB Squat 5 12,10,6,6,6 70 sec
Day 3 Leg Leg Press 4 10,10,10,10 60 sec
Day 3 Leg Leg Curl 4 15,15,12,12 45 sec
Day 3 Leg Seated Calf Raise 4 15,15,12,12 45 sec 1,2,3

Day 4 Back Straight Arm Pulldown 4 15,12,12,12 60 sec


Day 4 Chest Plate Loaded Bench Incline 4 12,12,10,10 60 sec
Day 4 Back Underhand Pulldown 4 12,12,10,10 60 sec
Day 4 Chest Flat DB Bench 4 12,12,10,10 60 sec
Day 4 Back Seated Cable Row (close grip) 4 10,10,10,10 60 sec 1,2,3
Day 4 Chest Plate Loaded Bench Flat 4 10,10,10,10 60 sec 1,2,3
Day 4 Back DB Row 3 12,12,12 60 sec
Day 4 Chest Pushups 3 AMRAP 60 sec

Day 5 Shoulder Upright Rows 5 20,15,15,12,12 45 sec


Day 5 Shoulder DB Shoulder Press 5 12,12,12,12,12 60 sec 1,2,3
Day 5 Shoulder Lateral Raises 3 12,12,12 60 sec
Day 5 Bicep DB Curl (alternate) 5 12,12,10,8,8 45 sec 1,2,3
Day 5 Tricep One Arm Cable Extension 5 12,12,10,8,8 45 sec 1,2,3
Day 5 Bicep Cable BB Curl 5 12,12,12,10,10 45 sec
Day 5 Tricep Cable Skulllcrusher 5 12,12,12,10,10 45 sec

Day 6 Leg Leg Curl 4 15,15,12,12 45 sec 1,2,3


Day 6 Leg Deadlift 5 12,10,6,6,6 70 sec
Day 6 Leg Hack Squat 4 12,12,12,12 60 sec 1,1,3
Day 6 Leg Walking Lunges 4 AMRAP 60 sec
Day 6 Leg Standing Calf Raise 4 15,15,12,12 45 sec

Week 8
Muscle Exercise Sets Reps Rest Tempo
Day 1 Chest Pec Deck 2 15 45 sec 1,2,3
Day 1 Back Wide Grip Pullup 2 15 45 sec 1,2,3
Day 1 Chest Incline DB Bench 5 12,8,6,6,6 70 sec
Day 1 Back BB Row 5 12,8,6,6,6 70 sec
Day 1 Chest Plate Loaded Bench Decline 4 10,10,10,10 60 sec
Day 1 Back Close Grip Pulldown 4 12,12,12,12 60 sec
Day 1 Chest Flat DB Flys 4 12,12,12,12 60 sec 1,2,3
Day 1 Back DB Row 4 10,10,10,10 60 sec 1,2,3

Day 2 Shoulder Lateral Raises 5 20,15,15,12,12 45 sec


Day 2 Shoulder DB Shoulder Press 5 12,8,8,6,6 60 sec
Day 2 Shoulder Rear Delt Fly (DB) 3 15,12,12 45 sec
Day 2 Bicep BB Curl 5 12,12,10,8,8 60 sec
Day 2 Tricep BB Skullcrusher 5 12,12,10,8,8 60 sec
Day 2 Bicep Preacher Curl 5 12,12,12,10,10 45 sec 1,2,3
Day 2 Tricep DB Skullcrusher 5 12,12,12,10,10 45 sec 1,2,3

Day 3 Leg Leg Extension 4 15,15,12,12 45 sec 1,2,3


Day 3 Leg BB Squat 5 12,10,6,6,6 70 sec
Day 3 Leg Leg Curl 4 10,10,10,10 45 sec
Day 3 Leg Leg Press 4 15,15,12,12 60 sec
Day 3 Leg Seated Calf Raise 4 15,15,12,12 45 sec 1,2,3

Day 4 Back Wide Grip Pulldown 4 15,12,12,12 60 sec


Day 4 Chest Plate Loaded Bench Flat 4 12,12,10,10 60 sec
Day 4 Back Seated Cable Row (close grip) 4 12,12,10,10 60 sec
Day 4 Chest Incline DB Bench 4 12,12,10,10 60 sec
Day 4 Back Low Row 4 10,10,10,10 60 sec 1,2,3
Day 4 Chest Flat BB Bench 4 10,10,10,10 60 sec 1,2,3
Day 4 Back Straight Arm Pulldown 3 12,12,12 60 sec
Day 4 Chest Dips 3 AMRAP 60 sec

Day 5 Shoulder Seated Lateral Raises 5 20,15,15,12,12 45 sec


Day 5 Shoulder DB Shoulder Press 5 12,12,12,12,12 60 sec 1,2,3
Day 5 Shoulder Upright Rows 3 12,12,12 60 sec
Day 5 Bicep Cable BB Curl 5 12,12,10,8,8 45 sec 1,2,3
Day 5 Tricep Rope Extension 5 12,12,10,8,8 45 sec 1,2,3
Day 5 Bicep Reverse Grip Curl 5 12,12,12,10,10 45 sec
Day 5 Tricep Close Grip Bench 5 10,10,10,10,10 60 sec

Day 6 Leg Leg Curl 4 15,15,12,12 45 sec 1,2,3


Day 6 Leg Deadlift 5 12,10,6,6,6 70 sec
Day 6 Leg Hack Squat 4 12,12,12,12 60 sec
Day 6 Leg Leg Press 4 12,12,12,12 60 sec 1,1,3
Day 6 Leg Standing Calf Raise 4 15,15,12,12 45 sec

Week 9
Muscle Exercise Sets Reps Rest Tempo
Day 1 Chest Flat DB Flys 2 15 45 sec 1,2,3
Day 1 Back Straight Arm Pulldown 2 15 45 sec 1,2,3
Day 1 Chest Incline DB Bench 5 12,8,6,6,6 70 sec
Day 1 Back BB Row 5 12,8,6,6,6 70 sec
Day 1 Chest Plate Loaded Bench Incline 4 10,10,10,10 60 sec
Day 1 Back Wide Grip Pulldown 4 12,12,12,12 60 sec
Day 1 Chest Pec Deck 4 12,12,12,12 60 sec 1,2,3
Day 1 Back Seated Cable Row (close grip) 4 10,10,10,10 60 sec 1,2,3

Day 2 Shoulder Lateral Raises 5 20,15,15,12,12 45 sec


Day 2 Shoulder DB Shoulder Press 5 12,8,8,6,6 60 sec
Day 2 Shoulder Rear Delt Fly (DB) 3 15,12,12 45 sec
Day 2 Bicep BB Curl 5 12,12,10,8,8 60 sec
Day 2 Tricep BB Skullcrusher 5 12,12,10,8,8 60 sec
Day 2 Bicep Cable BB Curl 5 12,12,12,10,10 45 sec 1,2,3
Day 2 Tricep Cable Skulllcrusher 5 12,12,12,10,10 45 sec 1,2,3

Day 3 Leg Leg Extension 4 15,15,12,12 45 sec 1,2,3


Day 3 Leg BB Squat 5 12,10,6,6,6 70 sec
Day 3 Leg Leg Press 4 10,10,10,10 60 sec
Day 3 Leg Hack Squat 4 15,15,12,12 60 sec
Day 3 Leg Seated Calf Raise 4 15,15,12,12 45 sec 1,2,3

Day 4 Back Underhand Pulldown 4 15,12,12,12 60 sec


Day 4 Chest Flat BB Bench 4 12,12,10,10 60 sec
Day 4 Back Close Grip Pulldown 4 12,12,10,10 60 sec
Day 4 Chest Plate Loaded Bench Incline 4 12,12,10,10 60 sec
Day 4 Back DB Row 4 10,10,10,10 60 sec 1,2,3
Day 4 Chest Incline DB Bench 4 10,10,10,10 60 sec 1,2,3
Day 4 Back Seated Cable Row (wide grip) 3 12,12,12 60 sec
Day 4 Chest Pushups 3 AMRAP 60 sec

Day 5 Shoulder Seated Lateral Raises 5 20,15,15,12,12 45 sec


Day 5 Shoulder Upright Rows 5 12,12,12,12,12 60 sec 1,2,3
Day 5 Shoulder DB Shoulder Press 3 12,12,12 60 sec
Day 5 Bicep Incline DB Curl 5 12,12,10,8,8 45 sec 1,2,3
Day 5 Tricep DB Skullcrusher 5 12,12,10,8,8 45 sec 1,2,3
Day 5 Bicep Hammer Curls 5 12,12,12,10,10 45 sec
Day 5 Tricep One Arm Overhead Extension 5 10,10,10,10,10 45 sec

Day 6 Leg Leg Curl 4 15,15,12,12 45 sec 1,2,3


Day 6 Leg Deadlift 5 12,10,6,6,6 70 sec
Day 6 Leg Leg Press 4 12,12,12,12 60 sec 1,1,3
Day 6 Leg Walking Lunges 4 AMRAP 60 sec
Day 6 Leg Standing Calf Raise 4 15,15,12,12 45 sec

Week 10
Muscle Exercise Sets Reps Rest Tempo
Day 1 Chest Cable Flys (high to low) 2 15 45 sec 1,2,3
Day 1 Back Wide Grip Pullup 2 15 45 sec 1,2,3
Day 1 Chest Incline DB Bench 5 12,8,6,6,6 70 sec
Day 1 Back BB Row 5 12,8,6,6,6 70 sec
Day 1 Chest Flat DB Bench 4 10,10,10,10 60 sec
Day 1 Back Close Grip Pulldown 4 12,12,12,12 60 sec
Day 1 Chest Flat DB Flys 4 12,12,12,12 60 sec 1,2,3
Day 1 Back Straight Arm Pulldown 4 10,10,10,10 60 sec 1,2,3

Day 2 Shoulder Lateral Raises 5 20,15,15,12,12 45 sec


Day 2 Shoulder DB Shoulder Press 5 12,8,8,6,6 60 sec
Day 2 Shoulder Smith machine Shoulder Press 3 15,12,12 45 sec
Day 2 Bicep BB Curl 5 12,12,10,8,8 60 sec
Day 2 Tricep BB Skullcrusher 5 12,12,10,8,8 60 sec
Day 2 Bicep Reverse Grip Curl 5 12,12,12,10,10 45 sec 1,2,3
Day 2 Tricep Close Grip Bench 5 12,12,12,10,10 45 sec 1,2,3

Day 3 Leg Leg Extension 4 15,15,12,12 45 sec 1,2,3


Day 3 Leg BB Squat 5 12,10,6,6,6 70 sec
Day 3 Leg Leg Press 4 10,10,10,10 60 sec
Day 3 Leg Hack Squat 4 15,15,12,12 60 sec
Day 3 Leg Seated Calf Raise 4 15,15,12,12 45 sec 1,2,3
Day 4 Back Low Row 4 15,12,12,12 60 sec
Day 4 Chest Flat BB Bench 4 12,12,10,10 60 sec
Day 4 Back Wide Grip Pulldown 4 12,12,10,10 60 sec
Day 4 Chest Incline DB Flys 4 12,12,10,10 60 sec
Day 4 Back One Arm Row Machine 4 10,10,10,10 60 sec 1,2,3
Day 4 Chest Cable Flys (low to high) 4 10,10,10,10 60 sec 1,2,3
Day 4 Back Seated Cable Row (close grip) 3 12,12,12 60 sec
Day 4 Chest Pushups 3 AMRAP 60 sec

Day 5 Shoulder DB Shoulder Press 5 20,15,15,12,12 45 sec


Day 5 Shoulder Lateral Raises 5 12,12,12,12,12 60 sec 1,2,3
Day 5 Shoulder Upright Rows 3 12,12,12 60 sec
Day 5 Bicep Incline DB Curl 5 12,12,10,8,8 45 sec 1,2,3
Day 5 Tricep Cable Skulllcrusher 5 12,12,10,8,8 45 sec 1,2,3
Day 5 Bicep Reverse Grip Curl 5 12,12,12,10,10 45 sec
Day 5 Tricep Close Grip Bench 5 10,10,10,10,10 60 sec

Day 6 Leg Leg Curl 4 15,15,12,12 45 sec


Day 6 Leg Deadlift 5 12,10,6,6,6 70 sec
Day 6 Leg Leg Extension 4 12,12,12,12 45 sec 1,2,3
Day 6 Leg Hack Squat 4 12,12,10,10 60 sec 1,1,3
Day 6 Leg Standing Calf Raise 4 15,15,12,12 45 sec

Week 11
Muscle Exercise Sets Reps Rest Tempo
Day 1 Chest Pec Deck 2 15 45 sec 1,2,3
Day 1 Back Straight Arm Pulldown 2 15 45 sec 1,2,3
Day 1 Chest Incline DB Bench 5 12,8,6,6,6 70 sec
Day 1 Back BB Row 5 12,8,6,6,6 70 sec
Day 1 Chest Plate Loaded Bench Flat 4 10,10,10,10 60 sec
Day 1 Back Seated Cable Row (close grip) 4 12,12,12,12 60 sec
Day 1 Chest Cable Flys (high to low) 4 12,12,12,12 60 sec 1,2,3
Day 1 Back Wide Grip Pulldown 4 10,10,10,10 60 sec 1,2,3

Day 2 Shoulder Seated Lateral Raises 5 20,15,15,12,12 45 sec


Day 2 Shoulder DB Shoulder Press 5 12,8,8,6,6 60 sec
Day 2 Shoulder Rear Delt Fly (DB) 3 15,12,12 45 sec
Day 2 Bicep BB Curl 5 12,12,10,8,8 60 sec
Day 2 Tricep BB Skullcrusher 5 12,12,10,8,8 60 sec
Day 2 Bicep Hammer Curls 5 12,12,12,10,10 45 sec 1,2,3
Day 2 Tricep DB Skullcrusher 5 12,12,12,10,10 45 sec 1,2,3
Day 3 Leg Leg Extension 4 15,15,12,12 45 sec 1,2,3
Day 3 Leg BB Squat 5 12,10,6,6,6 70 sec
Day 3 Leg Leg Curl 4 12,12,12,12 45 sec
Day 3 Leg Leg Press 4 15,15,12,12 60 sec
Day 3 Leg Seated Calf Raise 4 15,15,12,12 45 sec 1,2,3

Day 4 Back Seated Cable Row (close grip) 4 15,12,12,12 60 sec


Day 4 Chest Incline BB Bench 4 12,12,10,10 60 sec
Day 4 Back DB Row 4 12,12,10,10 60 sec
Day 4 Chest Plate Loaded Bench Decline 4 12,12,10,10 60 sec
Day 4 Back Wide Grip Pulldown 4 10,10,10,10 60 sec 1,2,3
Day 4 Chest Pec Deck 4 10,10,10,10 60 sec 1,2,3
Day 4 Back Close Grip Pulldown 3 12,12,12 60 sec
Day 4 Chest Dips 3 AMRAP 60 sec

Day 5 Shoulder Upright Rows 5 20,15,15,12,12 45 sec


Day 5 Shoulder DB Shoulder Press 5 12,12,12,12,12 60 sec 1,2,3
Day 5 Shoulder Rear Delt Fly (cable) 3 12,12,12 60 sec
Day 5 Bicep Preacher Curl 5 12,12,10,8,8 45 sec 1,2,3
Day 5 Tricep Straight Bar Extension 5 12,12,10,8,8 45 sec 1,2,3
Day 5 Bicep DB Curl (alternate) 5 12,12,12,10,10 45 sec
Day 5 Tricep Rope Extension 5 10,10,10,10,10 45 sec

Day 6 Leg Leg Curl 4 15,15,12,12 45 sec


Day 6 Leg Deadlift 5 12,10,6,6,6 70 sec
Day 6 Leg Leg Press 4 12,12,12,12 60 sec 1,1,3
Day 6 Leg Hack Squat 4 12,12,10,10 60 sec 1,1,3
Day 6 Leg Standing Calf Raise 4 15,15,12,12 45 sec

Week 12
Muscle Exercise Sets Reps Rest Tempo
Day 1 Chest Flat DB Flys 2 15 45 sec 1,2,3
Day 1 Back Wide Grip Pullup 2 15 45 sec 1,2,3
Day 1 Chest Incline DB Bench 5 12,8,6,6,6 70 sec
Day 1 Back BB Row 5 12,8,6,6,6 70 sec
Day 1 Chest Plate Loaded Bench Flat 4 10,10,10,10 60 sec
Day 1 Back Close Grip Pulldown 4 12,12,12,12 60 sec
Day 1 Chest Pec Deck 4 12,12,12,12 60 sec 1,2,3
Day 1 Back Wide Grip Pulldown 4 10,10,10,10 60 sec 1,2,3

Day 2 Shoulder Seated Lateral Raises 5 20,15,15,12,12 45 sec


Day 2 Shoulder DB Shoulder Press 5 12,8,8,6,6 60 sec
Day 2 Shoulder Upright Rows 3 15,12,12 45 sec
Day 2 Bicep BB Curl 5 12,12,10,8,8 60 sec
Day 2 Tricep BB Skullcrusher 5 12,12,10,8,8 60 sec
Day 2 Bicep Cable BB Curl 5 12,12,12,10,10 45 sec 1,2,3
Day 2 Tricep Straight Bar Extension 5 12,12,12,10,10 45 sec 1,2,3

Day 3 Leg Leg Extension 4 15,15,12,12 45 sec 1,2,3


Day 3 Leg BB Squat 5 12,10,6,6,6 70 sec
Day 3 Leg Leg Press 4 12,12,12,12 60 sec
Day 3 Leg Leg Extension 4 15,15,12,12 45 sec 1,2,3
Day 3 Leg Seated Calf Raise 4 15,15,12,12 45 sec 1,2,3

Day 4 Back Wide Grip Pulldown 4 15,12,12,12 60 sec


Day 4 Chest Flat DB Bench 4 12,12,10,10 60 sec
Day 4 Back DB Row 4 12,12,10,10 60 sec
Day 4 Chest Incline BB Bench 4 12,12,10,10 60 sec
Day 4 Back Seated Cable Row (close grip) 4 10,10,10,10 60 sec 1,2,3
Day 4 Chest Cable Flys (high to low) 4 10,10,10,10 60 sec 1,2,3
Day 4 Back Straight Arm Pulldown 3 12,12,12 60 sec
Day 4 Chest Pushups 3 AMRAP 60 sec

Day 5 Shoulder Seated Lateral Raises 5 20,15,15,12,12 45 sec


Day 5 Shoulder DB Shoulder Press 5 12,12,12,12,12 60 sec 1,2,3
Day 5 Shoulder Rear Delt Fly (DB) 3 12,12,12 60 sec
Day 5 Bicep BB Curl 5 12,12,10,8,8 45 sec 1,2,3
Day 5 Tricep Cable Skulllcrusher 5 12,12,10,8,8 45 sec 1,2,3
Day 5 Bicep Hammer Curls 5 12,12,12,10,10 45 sec
Day 5 Tricep DB Skullcrusher 5 10,10,10,10,10 45 sec

Day 6 Leg Leg Curl 4 15,15,12,12 45 sec


Day 6 Leg Deadlift 5 12,10,6,6,6 70 sec
Day 6 Leg Hack Squat 4 12,12,12,12 60 sec 1,1,3
Day 6 Leg Leg Extension 4 12,12,12,12 45 sec 1,2,3
Day 6 Leg Standing Calf Raise 4 15,15,12,12 45 sec

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