building lean muscle
The body can be very adaptable although it prefers to stay in its current form of weight, body fat and muscle unless you change your eating habits. your diet is top priority in this aspect and to begin, here are a few principles that apply to building lean muscle: eat lean protein; eat high fibre complex carbohydrates; limit high sugar refined carbs; consume healthy fats and limit saturated fats; and most importantly, drink lots of water.
Training Brief
Your weight training schedule will be 2 days on and 1 day off. Eg: that means that if you train on Monday and Tuesday, you will rest on Wednesday, then you will train again on Thursday and Friday, then rest on Saturday. You'll keep repeating this pattern for all 12 weeks. Your weight training workouts will be split into push muscles, pull muscles and kick/crunch muscles. On your rest days, you will need to stay active but you won't be weight training. Instead you'll be performing high intensity cardio training. During your cardio training, the intensity will vary between easy, moderate, and difficult. You will need to start off easy, work your way through moderate and eventually, difficult. It's recommended you switch between moderate and difficult throughout the 30min session. Typically, your workouts should last for 30 - 45min, no more no less. It is highly recommended to warm up the muscle groups before increasing the intensity.
12-week workout plan
- Program Navigation
push day | chest delts triceps
Welcome to the begining
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | Barbell Bench Press | 02 | 8-10 |
| 02 | Incline Dumbbell flyes | 02 | 8-10 |
| 03 | Side Lateral Raise | 02 | 8-10 |
| 04 | Seated Shoulder Press | 02 | 8-10 |
| 05 | lying tricep extensions | 02 | 8-10 |
| 06 | bench dips | 02 | AMAP |
pull day | back biceps
You came back!
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | standing barbell curl | 03 | 6-8 |
| 02 | alternating dumbbell curl | 03 | 6-8 |
| 03 | bent over row | 03 | 6-8 |
| 04 | pull ups | 02 | AMAP |
active rest
cardio
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
Oh, you thought you could kick back today huh? Well I hate to break it to you bud, you need the cardio. Remember to go with high-intensity interval cardio, and it's best to do cardio first thing in the morning so it's over and done with.
Remember at each interval listed you need to alter the intensity on the stair master utilizing the different levels. for example, at the 3-5 minute mark increase the level of intensity to level 2.
| № | Interval | Exercise / Level | Duration |
|---|---|---|---|
| 01 | stair master | 30min | |
| minutes 1-2 | level 1 | 3min | |
| minutes 3-5 | level 2 | 3min | |
| minutes 6-9 | level 3 | 3min | |
| minutes 10-11 | level 2 | 3min | |
| minutes 12-15 | level 3 | 3min | |
| minutes 16-17 | level 2 | 3min | |
| minutes 18-21 | level 3 | 3min | |
| minutes 22-24 | level 2 | 3min | |
| minutes 25-26 | level 1 | 3min |
legs and abs
Don't skip legs!
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | barbell squats | 03 | 6-8 |
| 02 | dumbbell lunges | 03 | 6-8 |
| 03 | stiff legged deadlift | 03 | 6-8 |
| 04 | hamstring curl | 03 | 6-8 |
| 05 | calf raises | 02 | 8-10 |
| 06 | ab crunches | 02 | 12 |
| 07 | lying leg raises | 02 | 12 |
pull day | back biceps
Day 5 well done!
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
As you'll see in the table, there are some additional exercises listed. These are alternatives for you to perform as opposed to the initial exercise. These are convenient for those with limited equipment.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | dumbbell row | 03 | 6-8 |
| 02 | underhand cable pulldown | 03 | 6-8 |
| OR | underhand barbell row | 03 | 6-8 |
| 03 | barbell deadlift | 03 | 6-8 |
| 04 | bicep cable curl | 03 | 6-8 |
| OR | barbell curl | 03 | 6-8 |
| 05 | alternating dumbbell bicep curl | 03 | 6-8 |
push day | chest delts triceps
Week 1 wrapped up! Almost...
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | incline barbell bench press | 03 | 6-8 |
| 02 | cable flyes | 03 | 6-8 |
| OR | dumbbell flyes | 03 | 6-8 |
| 03 | side lateral raises | 03 | 6-8 |
| 04 | seated dumbbell press | 03 | 6-8 |
| 05 | tricep pushdowns | 03 | 6-8 |
| OR | close grip bench press | 03 | 6-8 |
| 06 | lying tricep extensions | 03 | 6-8 |
legs and abs
Another one
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | leg press | 03 | 6-8 |
| OR | squats | 03 | 6-8 |
| 02 | leg extensions | 03 | 6-8 |
| OR | dumbbell lunges | 03 | 6-8 |
| 03 | hamstring curls | 03 | 6-8 |
| 04 | stiff legged deadlift | 03 | 6-8 |
| 05 | calf raises | 03 | 6-8 |
| 06 | ab crunches | 02 | AMAP |
| 07 | hanging leg raises | 02 | AMAP |
pull day | back biceps
Only 10 weeks to go...
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | pull ups | 03 | 6-8 |
| 02 | bent over dumbbell row | 03 | 6-8 |
| 03 | back extensions | 03 | 6-8 |
| 04 | concentration curls | 03 | 6-8 |
| 05 | preacher curls | 03 | 6-8 |
push day | chest delts triceps
Keep progressing
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | barbell bench press | 03 | 6-8 |
| 02 | incline dumbbell flyes | 03 | 6-8 |
| 03 | bent over rear delt raise | 03 | 6-8 |
| 04 | tricep dips | 03 | 12 |
legs and abs
Did someone say legs?
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | squats | 03 | 6-8 |
| 02 | dumbbell lunges | 03 | 6-8 |
| 03 | straight leg deadlift | 03 | 6-8 |
| 04 | seated calf raise | 03 | 6-8 |
| 05 | seated leg curl | 03 | 6-8 |
| 06 | standing calf raise | 02 | AMAP |
| 07 | ab crunches | 02 | AMAP |
| 08 | hanging leg raises | 02 | AMAP |
pull day | back biceps
Week 2 out the window!
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | pull ups | 03 | 6-8 |
| 02 | bent over dumbbell row | 03 | 6-8 |
| 03 | back extensions | 03 | 6-8 |
| 04 | concentration curls | 03 | 6-8 |
| 05 | barbell curls | 03 | 6-8 |
push day | chest delts triceps
No pain. No gain
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | barbell shoulder press | 03 | 6-8 |
| 02 | side lateral raises | 03 | 6-8 |
| 03 | dumbbell bench press | 03 | 6-8 |
| 04 | flat bench flyes | 03 | 6-8 |
| 05 | tricep pushdowns | 03 | 6-8 |
| OR | close grip bench press | 03 | 6-8 |
| 06 | lying tricep extensions | 03 | 6-8 |
legs and abs
Hustle to gain the muscle!
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | leg press | 03 | 6-8 |
| OR | squats | 03 | 6-8 |
| 02 | hamstring curls | 03 | 6-8 |
| 03 | leg extensions | 03 | 6-8 |
| 04 | seated calf raise | 03 | 6-8 |
| 05 | straight leg deadlift | 03 | 6-8 |
| 06 | calf press | 03 | 6-8 |
| OR | standing calf raises | 03 | 6-8 |
| 07 | ab crunches | 03 | AMAP |
| 08 | lying leg raises | 03 | AMAP |
pull day | back biceps
Move it or lose it
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | bent over barbell row | 03 | 6-8 |
| 02 | underhand cable pulldowns | 03 | 6-8 |
| OR | close grip barbell row | 03 | 6-8 |
| 03 | barbell deadlift | 03 | 6-8 |
| 04 | alternating bicep curls | 03 | 6-8 |
| 05 | preacher curls | 03 | 6-8 |
push day | chest delts triceps
Make yourself proud
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | bent over rear delt raise | 03 | 6-8 |
| 02 | seated dumbbell press | 03 | 6-8 |
| 03 | incline bench press | 03 | 6-8 |
| 04 | peck deck flyes | 03 | 6-8 |
| OR | flat bench flyes | 03 | 6-8 |
| 05 | bench dips | 03 | 6-8 |
| 06 | overhrad tricep extensions | 03 | 6-8 |
legs and abs
Excuses don't burn calories
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | leg press | 03 | 6-8 |
| OR | squats | 03 | 6-8 |
| 02 | seated calf raise | 03 | 6-8 |
| 03 | leg extensions | 03 | 6-8 |
| 04 | hamstring curls | 03 | 6-8 |
| 05 | straight leg deadlift | 03 | 6-8 |
| 06 | calf press using leg press machine | 02 | AMAP |
| OR | standing calf raise | 02 | AMAP |
| 07 | ab crunches | 03 | AMAP |
| 08 | lying leg raise | 03 | AMAP |
pull day | back biceps
Hustle your bustle!
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | back extensions | 03 | 6-8 |
| 02 | bent over dumbbell row | 03 | 6-8 |
| 03 | straight leg deadlift | 03 | 6-8 |
| 04 | concentration curls | 03 | 6-8 |
| 05 | hammer curls | 03 | 6-8 |
push day | chest delts triceps
Lets get physical
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | barbell bench press | 03 | 6-8 |
| 02 | flat bench flyes | 03 | 6-8 |
| 03 | side lateral raises | 03 | 6-8 |
| 04 | machine shoulder press | 03 | 6-8 |
| OR | barbell shoulder press | 03 | 6-8 |
| 05 | tricep pushdowns | 03 | 6-8 |
| 06 | lying tricep extensions | 03 | 6-8 |
legs and abs
Keep on pushing!
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | squats | 03 | 6-8 |
| 02 | dumbbell lunges | 03 | 6-8 |
| 03 | straight legged deadlift | 03 | 6-8 |
| 04 | hamstring curl | 03 | 6-8 |
| 05 | seated calf raise | 03 | 6-8 |
| 06 | standing calf raise | 03 | 6-8 |
| 07 | ab crunches | 02 | AMAP |
| 08 | hanging leg raise | 02 | AMAP |
pull day | back biceps
Holy moly. Week 4 done!-
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | bent over barbell row | 03 | 6-8 |
| 02 | barbell deadlift | 03 | 6-8 |
| 03 | underhand lat pulldown | 03 | 6-8 |
| OR | close grip barbell row | 03 | 6-8 |
| 04 | alternating bicep curls | 03 | 6-8 |
| 05 | preacher curls | 03 | 6-8 |
push day | chest delts triceps
The weeks are flying by
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | barbell bench press | 03 | 6-8 |
| 02 | incline dumbbell flyes | 03 | 6-8 |
| 03 | side lateral raises | 03 | 6-8 |
| 04 | overhead shoulder press | 03 | 6-8 |
| 05 | dips (chest) | 03 | AMAP |
| 06 | lying tricep extensions | 03 | 10-12 |
legs and abs
You can do it!
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | leg press | 03 | 6-8 |
| OR | squats | 03 | 6-8 |
| 02 | seated calf raise | 03 | 6-8 |
| 03 | leg extensions | 03 | 6-8 |
| 04 | hamstring curls | 03 | 6-8 |
| 05 | straight leg deadlift | 03 | 6-8 |
| 06 | calf press using leg press machine | 02 | AMAP |
| OR | standing calf raise | 02 | AMAP |
| 07 | ab crunches | 03 | AMAP |
| 08 | lying leg raise | 03 | AMAP |
pull day | back biceps
Come on, it's only 45min
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | dumbbell row | 03 | 6-8 |
| 02 | pull ups | 03 | 6-8 |
| 03 | back extensions | 03 | 6-8 |
| 04 | hammer curls | 03 | 6-8 |
| 05 | barbell curls | 03 | 6-8 |
push day | chest delts triceps
Almost half way now...
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | barbell overhead press | 03 | 6-8 |
| 02 | lying tricep extensions | 03 | 6-8 |
| 03 | bench press | 03 | 6-8 |
| 04 | side lateral raises | 03 | 6-8 |
| 05 | tricep pushdowns | 03 | 6-8 |
| OR | close grip bench press | 03 | 6-8 |
| 06 | flat bench flyes | 03 | 6-8 |
legs and abs
You won't regret the results!
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | squats | 03 | 6-8 |
| 02 | dumbbell lunges | 03 | 6-8 |
| 03 | straight leg deadlift | 03 | 6-8 |
| 04 | seated calf raise | 03 | 6-8 |
| 05 | seated leg curl | 03 | 6-8 |
| 06 | standing calf raise | 02 | AMAP |
| 07 | ab crunches | 02 | AMAP |
| 08 | hanging leg raises | 02 | AMAP |
pull day | back biceps
You are the temple
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
Tip: Supinate the wrists when performing the dumbbell bicep curls for a awesome muscle contraction.
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | underhand lat pulldown | 03 | 6-8 |
| OR | close grip barbell row | 03 | 6-8 |
| 02 | single arm dumbbell row | 03 | 6-8 |
| 03 | barbell deadlift | 03 | 6-8 |
| 04 | alternating bicep curls | 03 | 6-8 |
| 05 | preacher curls | 03 | 6-8 |
push day | chest delts triceps
Light weight!
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | barbell bench press | 03 | 6-8 |
| 02 | lying tricep extensions | 03 | 6-8 |
| 03 | side lateral raises | 03 | 6-8 |
| 04 | incline dumbbell flyes | 03 | 6-8 |
| 05 | bench dips | 03 | 10-12 |
| 06 | shoulder press | 03 | 6-8 |
legs and abs
Put the cheeseburger to work
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | leg press | 03 | 6-8 |
| OR | squats | 03 | 6-8 |
| 02 | hamstring curls | 03 | 6-8 |
| 03 | leg extensions | 03 | 6-8 |
| 04 | seated calf raise | 03 | 6-8 |
| 05 | straight leg deadlift | 03 | 6-8 |
| 06 | calf press | 03 | 6-8 |
| OR | standing calf raises | 03 | 6-8 |
| 07 | ab crunches | 03 | AMAP |
| 08 | lying leg raises | 03 | AMAP |
pull day | back biceps
Curls for the girls
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | single arm dumbbell row | 03 | 6-8 |
| 02 | pull ups | 03 | 6-8 |
| 03 | back extensions | 03 | 6-8 |
| 04 | alternating bicep curls | 03 | 6-8 |
| 05 | barbell curls | 03 | 6-8 |
push day | chest delts triceps
That the half way mark!
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | Barbell Bench Press | 02 | 8-10 |
| 02 | Incline Dumbbell flyes | 02 | 8-10 |
| 03 | Side Lateral Raise | 02 | 8-10 |
| 04 | Seated Shoulder Press | 02 | 8-10 |
| 05 | lying tricep extensions | 02 | 8-10 |
| 06 | bench dips | 02 | AMAP |
pull day | back biceps
Put your back into it
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | standing barbell curl | 03 | 6-8 |
| 02 | alternating dumbbell curl | 03 | 6-8 |
| 03 | bent over row | 03 | 6-8 |
| 04 | pull ups | 02 | AMAP |
legs and abs
Hams fotr the mams
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | barbell squats | 03 | 6-8 |
| 02 | dumbbell lunges | 03 | 6-8 |
| 03 | stiff legged deadlift | 03 | 6-8 |
| 04 | hamstring curl | 03 | 6-8 |
| 05 | calf raises | 02 | 8-10 |
| 06 | ab crunches | 02 | 12 |
| 07 | lying leg raises | 02 | 12 |
pull day | back biceps
Rows for the ho*s
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
As you'll see in the table, there are some additional exercises listed. These are alternatives for you to perform as opposed to the initial exercise. These are convenient for those with limited equipment.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | dumbbell row | 03 | 6-8 |
| 02 | underhand cable pulldown | 03 | 6-8 |
| OR | underhand barbell row | 03 | 6-8 |
| 03 | barbell deadlift | 03 | 6-8 |
| 04 | bicep cable curl | 03 | 6-8 |
| OR | barbell curl | 03 | 6-8 |
| 05 | alternating dumbbell bicep curl | 03 | 6-8 |
push day | chest delts triceps
Week 7 completed
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | incline barbell bench press | 03 | 6-8 |
| 02 | cable flyes | 03 | 6-8 |
| OR | dumbbell flyes | 03 | 6-8 |
| 03 | side lateral raises | 03 | 6-8 |
| 04 | seated dumbbell press | 03 | 6-8 |
| 05 | tricep pushdowns | 03 | 6-8 |
| OR | close grip bench press | 03 | 6-8 |
| 06 | lying tricep extensions | 03 | 6-8 |
legs and abs
Another one
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | leg press | 03 | 6-8 |
| OR | squats | 03 | 6-8 |
| 02 | leg extensions | 03 | 6-8 |
| OR | dumbbell lunges | 03 | 6-8 |
| 03 | hamstring curls | 03 | 6-8 |
| 04 | stiff legged deadlift | 03 | 6-8 |
| 05 | calf raises | 03 | 6-8 |
| 06 | ab crunches | 02 | AMAP |
| 07 | hanging leg raises | 02 | AMAP |
pull day | back biceps
Only 4 weeks to go...
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | pull ups | 03 | 6-8 |
| 02 | bent over dumbbell row | 03 | 6-8 |
| 03 | back extensions | 03 | 6-8 |
| 04 | concentration curls | 03 | 6-8 |
| 05 | preacher curls | 03 | 6-8 |
push day | chest delts triceps
Can't cheat if you take a seat
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | barbell bench press | 03 | 6-8 |
| 02 | incline dumbbell flyes | 03 | 6-8 |
| 03 | bent over rear delt raise | 03 | 6-8 |
| 04 | tricep dips | 03 | 12 |
legs and abs
Parallel or below to make em grow
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | squats | 03 | 6-8 |
| 02 | dumbbell lunges | 03 | 6-8 |
| 03 | straight leg deadlift | 03 | 6-8 |
| 04 | seated calf raise | 03 | 6-8 |
| 05 | seated leg curl | 03 | 6-8 |
| 06 | standing calf raise | 02 | AMAP |
| 07 | ab crunches | 02 | AMAP |
| 08 | hanging leg raises | 02 | AMAP |
pull day | back biceps
Week 8 out the window!
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | pull ups | 03 | 6-8 |
| 02 | bent over dumbbell row | 03 | 6-8 |
| 03 | back extensions | 03 | 6-8 |
| 04 | concentration curls | 03 | 6-8 |
| 05 | barbell curls | 03 | 6-8 |
push day | chest delts triceps
No pain. No gain
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | barbell shoulder press | 03 | 6-8 |
| 02 | side lateral raises | 03 | 6-8 |
| 03 | dumbbell bench press | 03 | 6-8 |
| 04 | flat bench flyes | 03 | 6-8 |
| 05 | tricep pushdowns | 03 | 6-8 |
| OR | close grip bench press | 03 | 6-8 |
| 06 | lying tricep extensions | 03 | 6-8 |
legs and abs
On your feet maggot
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | leg press | 03 | 6-8 |
| OR | squats | 03 | 6-8 |
| 02 | hamstring curls | 03 | 6-8 |
| 03 | leg extensions | 03 | 6-8 |
| 04 | seated calf raise | 03 | 6-8 |
| 05 | straight leg deadlift | 03 | 6-8 |
| 06 | calf press | 03 | 6-8 |
| OR | standing calf raises | 03 | 6-8 |
| 07 | ab crunches | 03 | AMAP |
| 08 | lying leg raises | 03 | AMAP |
pull day | back biceps
Lets goooo
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | bent over barbell row | 03 | 6-8 |
| 02 | underhand cable pulldowns | 03 | 6-8 |
| OR | close grip barbell row | 03 | 6-8 |
| 03 | barbell deadlift | 03 | 6-8 |
| 04 | alternating bicep curls | 03 | 6-8 |
| 05 | preacher curls | 03 | 6-8 |
push day | chest delts triceps
Deja vu?
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | bent over rear delt raise | 03 | 6-8 |
| 02 | seated dumbbell press | 03 | 6-8 |
| 03 | incline bench press | 03 | 6-8 |
| 04 | peck deck flyes | 03 | 6-8 |
| OR | flat bench flyes | 03 | 6-8 |
| 05 | bench dips | 03 | 6-8 |
| 06 | overhrad tricep extensions | 03 | 6-8 |
legs and abs
Keep climbing the ladder
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | leg press | 03 | 6-8 |
| OR | squats | 03 | 6-8 |
| 02 | seated calf raise | 03 | 6-8 |
| 03 | leg extensions | 03 | 6-8 |
| 04 | hamstring curls | 03 | 6-8 |
| 05 | straight leg deadlift | 03 | 6-8 |
| 06 | calf press using leg press machine | 02 | AMAP |
| OR | standing calf raise | 02 | AMAP |
| 07 | ab crunches | 03 | AMAP |
| 08 | lying leg raise | 03 | AMAP |
pull day | back biceps
Leaner by the day!
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | back extensions | 03 | 6-8 |
| 02 | bent over dumbbell row | 03 | 6-8 |
| 03 | straight leg deadlift | 03 | 6-8 |
| 04 | concentration curls | 03 | 6-8 |
| 05 | hammer curls | 03 | 6-8 |
push day | chest delts triceps
Upright rows to make em grow
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | barbell bench press | 03 | 6-8 |
| 02 | flat bench flyes | 03 | 6-8 |
| 03 | side lateral raises | 03 | 6-8 |
| 04 | machine shoulder press | 03 | 6-8 |
| OR | barbell shoulder press | 03 | 6-8 |
| 05 | tricep pushdowns | 03 | 6-8 |
| 06 | lying tricep extensions | 03 | 6-8 |
legs and abs
It's leg day!
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | squats | 03 | 6-8 |
| 02 | dumbbell lunges | 03 | 6-8 |
| 03 | straight legged deadlift | 03 | 6-8 |
| 04 | hamstring curl | 03 | 6-8 |
| 05 | seated calf raise | 03 | 6-8 |
| 06 | standing calf raise | 03 | 6-8 |
| 07 | ab crunches | 02 | AMAP |
| 08 | hanging leg raise | 02 | AMAP |
pull day | back biceps
Almost done now!-
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | bent over barbell row | 03 | 6-8 |
| 02 | barbell deadlift | 03 | 6-8 |
| 03 | underhand lat pulldown | 03 | 6-8 |
| OR | close grip barbell row | 03 | 6-8 |
| 04 | alternating bicep curls | 03 | 6-8 |
| 05 | preacher curls | 03 | 6-8 |
push day | chest delts triceps
Hope you kept a clean diet
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | barbell bench press | 03 | 6-8 |
| 02 | incline dumbbell flyes | 03 | 6-8 |
| 03 | side lateral raises | 03 | 6-8 |
| 04 | overhead shoulder press | 03 | 6-8 |
| 05 | dips (chest) | 03 | AMAP |
| 06 | lying tricep extensions | 03 | 10-12 |
legs and abs
Feel the burn
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | leg press | 03 | 6-8 |
| OR | squats | 03 | 6-8 |
| 02 | seated calf raise | 03 | 6-8 |
| 03 | leg extensions | 03 | 6-8 |
| 04 | hamstring curls | 03 | 6-8 |
| 05 | straight leg deadlift | 03 | 6-8 |
| 06 | calf press using leg press machine | 02 | AMAP |
| OR | standing calf raise | 02 | AMAP |
| 07 | ab crunches | 03 | AMAP |
| 08 | lying leg raise | 03 | AMAP |
pull day | back biceps
Wide lats make em wanna piggy back
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | dumbbell row | 03 | 6-8 |
| 02 | pull ups | 03 | 6-8 |
| 03 | back extensions | 03 | 6-8 |
| 04 | hammer curls | 03 | 6-8 |
| 05 | barbell curls | 03 | 6-8 |
push day | chest delts triceps
Count macros to mack these ho*s
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | barbell overhead press | 03 | 6-8 |
| 02 | lying tricep extensions | 03 | 6-8 |
| 03 | bench press | 03 | 6-8 |
| 04 | side lateral raises | 03 | 6-8 |
| 05 | tricep pushdowns | 03 | 6-8 |
| OR | close grip bench press | 03 | 6-8 |
| 06 | flat bench flyes | 03 | 6-8 |
legs and abs
Do crunches to get ho*s by the bunches
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | squats | 03 | 6-8 |
| 02 | dumbbell lunges | 03 | 6-8 |
| 03 | straight leg deadlift | 03 | 6-8 |
| 04 | seated calf raise | 03 | 6-8 |
| 05 | seated leg curl | 03 | 6-8 |
| 06 | standing calf raise | 02 | AMAP |
| 07 | ab crunches | 02 | AMAP |
| 08 | hanging leg raises | 02 | AMAP |
pull day | back biceps
Girls squeeze if you're huggin the sleeves
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
Tip: Supinate the wrists when performing the dumbbell bicep curls for a awesome muscle contraction.
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | underhand lat pulldown | 03 | 6-8 |
| OR | close grip barbell row | 03 | 6-8 |
| 02 | single arm dumbbell row | 03 | 6-8 |
| 03 | barbell deadlift | 03 | 6-8 |
| 04 | alternating bicep curls | 03 | 6-8 |
| 05 | preacher curls | 03 | 6-8 |
push day | chest delts triceps
Almost there!
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | barbell bench press | 03 | 6-8 |
| 02 | lying tricep extensions | 03 | 6-8 |
| 03 | side lateral raises | 03 | 6-8 |
| 04 | incline dumbbell flyes | 03 | 6-8 |
| 05 | bench dips | 03 | 10-12 |
| 06 | shoulder press | 03 | 6-8 |
legs and abs
Abs with deep cuts will turn good girls into slu*s
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | leg press | 03 | 6-8 |
| OR | squats | 03 | 6-8 |
| 02 | hamstring curls | 03 | 6-8 |
| 03 | leg extensions | 03 | 6-8 |
| 04 | seated calf raise | 03 | 6-8 |
| 05 | straight leg deadlift | 03 | 6-8 |
| 06 | calf press | 03 | 6-8 |
| OR | standing calf raises | 03 | 6-8 |
| 07 | ab crunches | 03 | AMAP |
| 08 | lying leg raises | 03 | AMAP |
pull day | back biceps
You ain't show ready but you're ho* ready
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | single arm dumbbell row | 03 | 6-8 |
| 02 | pull ups | 03 | 6-8 |
| 03 | back extensions | 03 | 6-8 |
| 04 | alternating bicep curls | 03 | 6-8 |
| 05 | barbell curls | 03 | 6-8 |