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Pallas: 12-Week Full Body Workout

Gym | Plan | Intermediate: 12 Weeks | 3 Days per Week

The Pallas 12-week full body workout is designed for intermediate level gym-goers looking to transform their body. This comprehensive plan includes a variety of exercises targeting every major muscle group. With a focus on compound movements and isolation exercises, this program aims to enhance strength, muscle tone, and overall fitness. Consisting of 3 workouts per week, it offers a manageable yet challenging routine for those committed to achieving fitness goals. From barbell bench presses and cable rows to dumbbell chest flies and hanging leg raises, each exercise is strategically incorporated to provide a well-rounded training regimen. Whether your goal is to build muscle, increase strength, or improve your physique, the Pallas workout is tailored to deliver results with dedication and consistency.

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Week 1

  • Day 1

    This challenging workout is designed to help you build upper body strength and enhance lower body and core muscles. The workout starts with supersets: In the first superset, you'll perform Cable Rear Pulldowns and Barbell Bench Press. The Cable Rear Pulldown targets the back muscles, particularly the lats, while the Barbell Bench Press is an excellent compound movement for the chest, shoulders, and triceps. After completing the first superset, you'll move on to the second superset, which includes Lever Preacher Curls and Cable Triceps Pushdowns. The Preacher Curl isolates the biceps while the Triceps Pushdown targets the triceps. Both supersets are to be performed for 3 sets of 12, 10, and 8 reps. Moving on, the workout includes Barbell Front Chest Squats, which challenge the lower body and also engage the core. This exercise is followed by Lever Seated Calf Raises, focusing on the calf muscles. The workout concludes with Barbell Good Mornings to strengthen the lower back, glutes, and hamstrings, and Hanging Leg Hip Raises that engage the core and hip flexors. Remember, always maintain proper form and technique when performing these exercises to prevent injuries and maximize results.

    #Exercise / Sets
    1:ACable Rear Pulldown3 sets • 12, 10 and 8 reps
    Cable Rear Pulldown
    2:BBarbell Bench Press3 sets • 12, 10 and 8 reps
    Barbell Bench Press
    3:BLever Preacher Curl (plate loaded)3 sets • 12, 10 and 8 reps
    Lever Preacher Curl (plate loaded)
    4:BCable Triceps Pushdown (SZ-bar)3 sets • 12, 10 and 8 reps
    Cable Triceps Pushdown (SZ-bar)
    5:CBarbell Front Chest Squat3 sets • 12, 10 and 8 reps
    Barbell Front Chest Squat
    6:CLever Seated Calf Raise (plate loaded)3 sets • 12, 10 and 8 reps
    Lever Seated Calf Raise (plate loaded)
    7:DBarbell Good Morning3 sets • 12, 10 and 8 reps
    Barbell Good Morning
    8:DHanging Leg Hip Raise3 sets • 12, 10 and 8 reps
    Hanging Leg Hip Raise
  • Day 2

    Rest Day

  • Day 3

    This workout is designed to help you build strength and muscle in key muscle groups. We start with a superset, the dumbbell chest fly and the cable seated low row. The dumbbell chest fly targets the chest muscles and helps increase their strength and mass. The cable seated low row engages the back muscles, promoting upper body strength and enhancing overall muscle balance. Moving on, we have the barbell reverse curl and triceps dip. The reverse curl is an effective exercise for targeting the biceps, and the triceps dip focuses on the triceps, helping to build arm strength and definition. Next, we focus on the lower body with the barbell straight leg deadlift and lever leg extension. The straight leg deadlift targets the hamstrings and glutes, while the lever leg extension isolates the quadriceps, helping to improve lower body strength and stability. The workout concludes with the dumbbell standing calf raise and dumbbell side bend, targeting the calves and obliques, respectively. These exercises help to strengthen the core and lower leg muscles, contributing to overall lower body strength and stability.

    #Exercise / Sets
    1:ADumbbell Chest Fly3 sets • 12, 10 and 8 reps
    Dumbbell Chest Fly
    2:ACable Seated Low Row3 sets • 12, 10 and 8 reps
    Cable Seated Low Row
    3:BBarbell Reverse Curl3 sets • 12, 10 and 8 reps
    Barbell Reverse Curl
    4:BTriceps Dip3 sets • 10 reps
    Triceps Dip
    5:CBarbell Straight Leg Deadlift3 sets • 12, 10 and 8 reps
    Barbell Straight Leg Deadlift
    6:CLever Leg Extension3 sets • 12, 10 and 8 reps
    Lever Leg Extension
    7:DDumbbell Standing Calf Raise3 sets • 20, 15 and 10 reps
    Dumbbell Standing Calf Raise
    8:DDumbbell Side Bend3 sets • 20, 15 and 12 reps
    Dumbbell Side Bend
  • Day 4

    Rest Day

  • Day 5

    This intense workout is designed to challenge and improve multiple muscle groups. To start, the Cable Bar Lateral Pulldown targets the back muscles, engaging the lats and creating a strong foundation for the rest of the workout. The following superset includes Wide Grip Pull-Ups, focusing on the upper body and core strength. Moving on to the next superset, Dumbbell Lateral Raises help sculpt the shoulders and complement the Lever Seated Shoulder Press, which maximizes shoulder development. The third superset features Dumbbell Alternate Seated Hammer Curls, which define the biceps, and the Barbell Lying Triceps Extension, which emphasizes the triceps for balanced arm strength. Lever Lying Leg Curls and the Sled 45° Leg Press engage the lower body, offering a comprehensive lower-body workout, followed by Extra Decline Sit-ups to strengthen the core. It's a full-body workout that targets various muscle groups and promotes overall strength and muscle tone.

    #Exercise / Sets
    1Cable Bar Lateral Pulldown1 set • 20 reps
    Cable Bar Lateral Pulldown
    2:AWide Grip Pull-Up3 sets • 8 reps
    Wide Grip Pull-Up
    3:ADumbbell Lateral Raise3 sets • 12, 10 and 8 reps
    Dumbbell Lateral Raise
    4:BLever Seated Shoulder Press3 sets • 12, 10 and 8 reps
    Lever Seated Shoulder Press
    5:BDumbbell Alternate Seated Hammer Curl3 sets • 12, 10 and 8 reps
    Dumbbell Alternate Seated Hammer Curl
    6:CBarbell Lying Triceps Extension3 sets • 12, 10 and 8 reps
    Barbell Lying Triceps Extension
    7:CLever Lying Leg Curl3 sets • 12, 10 and 8 reps
    Lever Lying Leg Curl
    8:DSled 45° Leg Press3 sets • 12, 10 and 8 reps
    Sled 45° Leg Press
    9:DExtra Decline Sit-up3 sets • 20, 15 and 12 reps
    Extra Decline Sit-up
  • Day 6

    Rest Day

  • Day 7

    Rest Day

Week 2

  • Day 1

    This full-body strength training workout is designed to help you build muscle and improve overall strength. The workout consists of two supersets. The first superset includes cable rear pulldowns and barbell bench press. Cable rear pulldowns are great for targeting the upper back and improving pulling strength, while the barbell bench press is a classic compound exercise that targets the chest, shoulders, and triceps. The second superset consists of lever preacher curls and cable triceps pushdowns. These exercises focus on building arm strength and increasing muscle mass in the biceps and triceps. Following the supersets, the workout moves into lower body exercises, including barbell front chest squats and lever seated calf raises. Front chest squats are a challenging variation of the traditional squat, targeting the quads, glutes, and core, while lever seated calf raises help to develop strong and defined calf muscles. The workout concludes with barbell good mornings, an effective exercise for targeting the hamstrings and lower back, and hanging leg hip raises, which engage the lower abdominal muscles and hip flexors. Ensure you maintain proper form throughout each exercise, and adjust the weight to ensure it's challenging but allows you to complete the designated reps. Remember to warm up before starting the workout, and fuel your body with a balanced meal or snack containing protein and carbohydrates to support your energy levels and muscle recovery. Always consult with a fitness professional before starting a new workout regimen, especially if you have any existing injuries or medical conditions.

    #Exercise / Sets
    1:ACable Rear Pulldown3 sets • 12, 10 and 8 reps
    Cable Rear Pulldown
    2:BBarbell Bench Press3 sets • 12, 10 and 8 reps
    Barbell Bench Press
    3:BLever Preacher Curl (plate loaded)3 sets • 12, 10 and 8 reps
    Lever Preacher Curl (plate loaded)
    4:BCable Triceps Pushdown (SZ-bar)3 sets • 12, 10 and 8 reps
    Cable Triceps Pushdown (SZ-bar)
    5:CBarbell Front Chest Squat3 sets • 12, 10 and 8 reps
    Barbell Front Chest Squat
    6:CLever Seated Calf Raise (plate loaded)3 sets • 12, 10 and 8 reps
    Lever Seated Calf Raise (plate loaded)
    7:DBarbell Good Morning3 sets • 12, 10 and 8 reps
    Barbell Good Morning
    8:DHanging Leg Hip Raise3 sets • 12, 10 and 8 reps
    Hanging Leg Hip Raise
  • Day 2

    Rest Day

  • Day 3

    This workout is designed to target both the upper and lower body, focusing on building strength and toning muscles. The first superset consists of dumbbell chest fly and cable seated low row. The chest fly effectively targets the pectoral muscles, while the low row strengthens the back and arms. Moving on to the second superset, barbell reverse curl is paired with triceps dip to work the biceps and triceps, promoting balanced arm development. Continuing the workout, the focus shifts to the lower body with barbell straight leg deadlift and lever leg extension. These exercises help in building hamstring and quadriceps strength, as well as improving lower body stability. The final superset includes dumbbell standing calf raise and side bend, concentrating on toning the calves and obliques. Remember to maintain proper form and control throughout each exercise for optimal results. Incorporating this workout into your routine will help in overall muscle development, improved strength, and increased calorie burn. Remember to adjust the weights and reps according to your fitness level, and include adequate rest and nutrition to support recovery and growth.

    #Exercise / Sets
    1:ADumbbell Chest Fly3 sets • 12, 10 and 8 reps
    Dumbbell Chest Fly
    2:ACable Seated Low Row3 sets • 12, 10 and 8 reps
    Cable Seated Low Row
    3:BBarbell Reverse Curl3 sets • 12, 10 and 8 reps
    Barbell Reverse Curl
    4:BTriceps Dip3 sets • 10 reps
    Triceps Dip
    5:CBarbell Straight Leg Deadlift3 sets • 12, 10 and 8 reps
    Barbell Straight Leg Deadlift
    6:CLever Leg Extension3 sets • 12, 10 and 8 reps
    Lever Leg Extension
    7:DDumbbell Standing Calf Raise3 sets • 20, 15 and 10 reps
    Dumbbell Standing Calf Raise
    8:DDumbbell Side Bend3 sets • 20, 15 and 12 reps
    Dumbbell Side Bend
  • Day 4

    Rest Day

  • Day 5

    This intense workout is designed to target and strengthen your upper and lower body. The Cable Bar Lateral Pulldown will help build strong back muscles, while the Wide Grip Pull-Ups will focus on your lats and biceps. The Dumbbell Lateral Raise and Lever Seated Shoulder Press will shape and define your shoulders, and the Dumbbell Alternate Seated Hammer Curl will give your arms a powerful pump. For lower body sculpting, the Lever Lying Leg Curl and Sled 45° Leg Press will tone and strengthen your hamstrings, glutes, and quads. To finish off the workout, the Barbell Lying Triceps Extension and Extra Decline Sit-up will help chisel your triceps and sculpt your abs for a complete full-body session. Remember to focus on proper form and breathing throughout the workout, and always choose weights that challenge you while maintaining good technique.

    #Exercise / Sets
    1Cable Bar Lateral Pulldown1 set • 20 reps
    Cable Bar Lateral Pulldown
    2:AWide Grip Pull-Up3 sets • 8 reps
    Wide Grip Pull-Up
    3:ADumbbell Lateral Raise3 sets • 12, 10 and 8 reps
    Dumbbell Lateral Raise
    4:BLever Seated Shoulder Press3 sets • 12, 10 and 8 reps
    Lever Seated Shoulder Press
    5:BDumbbell Alternate Seated Hammer Curl3 sets • 12, 10 and 8 reps
    Dumbbell Alternate Seated Hammer Curl
    6:CBarbell Lying Triceps Extension3 sets • 12, 10 and 8 reps
    Barbell Lying Triceps Extension
    7:CLever Lying Leg Curl3 sets • 12, 10 and 8 reps
    Lever Lying Leg Curl
    8:DSled 45° Leg Press3 sets • 12, 10 and 8 reps
    Sled 45° Leg Press
    9:DExtra Decline Sit-up3 sets • 20, 15 and 12 reps
    Extra Decline Sit-up
  • Day 6

    Rest Day

  • Day 7

    Rest Day

Week 3

  • Day 1

    This workout is designed to improve overall strength and muscle development. The first superset (1-A and 2-A) consists of cable rear pulldowns and barbell bench presses. Cable rear pulldowns target the upper back muscles, while barbell bench presses work the chest, shoulders, and triceps. Performing these exercises in a superset fashion helps to maximize muscle engagement and time efficiency. For the second superset (3-B and 4-B), lever preacher curls and cable triceps pushdowns are used. These exercises target the biceps and triceps, respectively. By performing them in a superset, it allows for an intense arm pump and saves time. The third superset (5-C and 6-C) includes barbell front chest squats and lever seated calf raises. Both exercises target the lower body, with an emphasis on the quadriceps, glutes, and calves. Lastly, the fourth superset (7-D and 8-D) consists of barbell good mornings and hanging leg hip raises. These exercises focus on strengthening the posterior chain and core muscles. Completing the prescribed sets and repetitions with proper form and technique is crucial for maximizing the benefits of this workout.

    #Exercise / Sets
    1:ACable Rear Pulldown3 sets • 12, 10 and 8 reps
    Cable Rear Pulldown
    2:BBarbell Bench Press3 sets • 12, 10 and 8 reps
    Barbell Bench Press
    3:BLever Preacher Curl (plate loaded)3 sets • 12, 10 and 8 reps
    Lever Preacher Curl (plate loaded)
    4:BCable Triceps Pushdown (SZ-bar)3 sets • 12, 10 and 8 reps
    Cable Triceps Pushdown (SZ-bar)
    5:CBarbell Front Chest Squat3 sets • 12, 10 and 8 reps
    Barbell Front Chest Squat
    6:CLever Seated Calf Raise (plate loaded)3 sets • 12, 10 and 8 reps
    Lever Seated Calf Raise (plate loaded)
    7:DBarbell Good Morning3 sets • 12, 10 and 8 reps
    Barbell Good Morning
    8:DHanging Leg Hip Raise3 sets • 12, 10 and 8 reps
    Hanging Leg Hip Raise
  • Day 2

    Rest Day

  • Day 3

    Prepare for an intense full-body workout with this carefully designed routine. The workout comprises two supersets targeting different muscle groups. Superset A includes Dumbbell Chest Fly and Cable Seated Low Row. The delicate balance between these exercises ensures maximum chest and back engagement. Complete 3 sets of each exercise, with 12 reps in the first set, 10 reps in the second, and 8 reps in the third, gradually increasing the intensity. Moving on to Superset B, Barbell Reverse Curl and Triceps Dip are combined to target the arms effectively. For the Barbell Reverse Curl, maintain strict form while executing the movement to isolate the biceps. Meanwhile, the Triceps Dip demands focus on the entire triceps area, enhancing strength and definition. Complete 3 sets of 12, 10, and 8 reps for the Barbell Reverse Curl and 3 sets of 10 reps for the Triceps Dip. As you progress to Superset C, engage in Barbell Straight Leg Deadlift and Lever Leg Extension, effectively engaging the lower body and hips. Execute 3 sets of each exercise, maintaining the prescribed rep ranges for optimal muscle growth and strength. The final superset, Superset D, targets the calves and obliques with Dumbbell Standing Calf Raise and Dumbbell Side Bend. The calf raise demands control and full range of motion, while the side bend effectively engages the obliques for complete core activation. Follow the recommended rep ranges for each exercise, adjusting weights to maintain proper form and challenge yourself. Remember to maintain proper nutrition and hydration to support muscle recovery and growth following this challenging workout.

    #Exercise / Sets
    1:ADumbbell Chest Fly3 sets • 12, 10 and 8 reps
    Dumbbell Chest Fly
    2:ACable Seated Low Row3 sets • 12, 10 and 8 reps
    Cable Seated Low Row
    3:BBarbell Reverse Curl3 sets • 12, 10 and 8 reps
    Barbell Reverse Curl
    4:BTriceps Dip3 sets • 10 reps
    Triceps Dip
    5:CBarbell Straight Leg Deadlift3 sets • 12, 10 and 8 reps
    Barbell Straight Leg Deadlift
    6:CLever Leg Extension3 sets • 12, 10 and 8 reps
    Lever Leg Extension
    7:DDumbbell Standing Calf Raise3 sets • 20, 15 and 10 reps
    Dumbbell Standing Calf Raise
    8:DDumbbell Side Bend3 sets • 20, 15 and 12 reps
    Dumbbell Side Bend
  • Day 4

    Rest Day

  • Day 5

    This workout is designed to target multiple muscle groups and provide a full-body challenge. Starting with cable bar lateral pulldowns to warm up the upper body, it continues with a superset of wide grip pull-ups and dumbbell lateral raises, focusing on the back and shoulders. The second superset comprises lever seated shoulder presses and dumbbell alternate seated hammer curls, concentrating on the shoulders and arms. Moving on to the third superset, it involves barbell lying triceps extensions and lever lying leg curls for an intense arm and leg workout. The final superset consists of sled 45° leg presses and extra decline sit-ups, targeting the lower body and core. With varying sets and repetitions, this workout helps build strength, endurance, and muscle definition.

    #Exercise / Sets
    1Cable Bar Lateral Pulldown1 set • 20 reps
    Cable Bar Lateral Pulldown
    2:AWide Grip Pull-Up3 sets • 8 reps
    Wide Grip Pull-Up
    3:ADumbbell Lateral Raise3 sets • 12, 10 and 8 reps
    Dumbbell Lateral Raise
    4:BLever Seated Shoulder Press3 sets • 12, 10 and 8 reps
    Lever Seated Shoulder Press
    5:BDumbbell Alternate Seated Hammer Curl3 sets • 12, 10 and 8 reps
    Dumbbell Alternate Seated Hammer Curl
    6:CBarbell Lying Triceps Extension3 sets • 12, 10 and 8 reps
    Barbell Lying Triceps Extension
    7:CLever Lying Leg Curl3 sets • 12, 10 and 8 reps
    Lever Lying Leg Curl
    8:DSled 45° Leg Press3 sets • 12, 10 and 8 reps
    Sled 45° Leg Press
    9:DExtra Decline Sit-up3 sets • 20, 15 and 12 reps
    Extra Decline Sit-up
  • Day 6

    Rest Day

  • Day 7

    Rest Day

Week 4

  • Day 1

    Get ready to take your fitness to the next level with this intense full-body workout routine. The workout consists of two supersets, combining exercises targeting different muscle groups to optimize your time at the gym. The first superset includes Cable Rear Pulldowns and Barbell Bench Press. Cable Rear Pulldowns are an excellent way to target your back and shoulders, while the Barbell Bench Press is great for building upper body strength and muscle mass. Working these exercises together allows for an efficient workout that maximizes your results. In the second superset, you'll perform Lever Preacher Curls and Cable Triceps Pushdown. These exercises focus on biceps, triceps, and forearms, providing a balanced approach to arm development. The Lever Preacher Curl isolates the biceps, while the Cable Triceps Pushdown targets the triceps for a complete arm workout. Following the supersets, the workout continues with Barbell Front Chest Squats, Lever Seated Calf Raises, Barbell Good Mornings, and Hanging Leg Hip Raises. These exercises engage your lower body and core, ensuring a comprehensive full-body training session. With a combination of strength and muscle-building movements, this workout is designed to push your limits and drive impressive results. Remember to focus on proper form, maintain a steady breathing pattern, and challenge yourself with weight progression as you become stronger.

    #Exercise / Sets
    1:ACable Rear Pulldown3 sets • 12, 10 and 8 reps
    Cable Rear Pulldown
    2:BBarbell Bench Press3 sets • 12, 10 and 8 reps
    Barbell Bench Press
    3:BLever Preacher Curl (plate loaded)3 sets • 12, 10 and 8 reps
    Lever Preacher Curl (plate loaded)
    4:BCable Triceps Pushdown (SZ-bar)3 sets • 12, 10 and 8 reps
    Cable Triceps Pushdown (SZ-bar)
    5:CBarbell Front Chest Squat3 sets • 12, 10 and 8 reps
    Barbell Front Chest Squat
    6:CLever Seated Calf Raise (plate loaded)3 sets • 12, 10 and 8 reps
    Lever Seated Calf Raise (plate loaded)
    7:DBarbell Good Morning3 sets • 12, 10 and 8 reps
    Barbell Good Morning
    8:DHanging Leg Hip Raise3 sets • 12, 10 and 8 reps
    Hanging Leg Hip Raise
  • Day 2

    Rest Day

  • Day 3

    This workout is designed to help you build strength and muscle by targeting multiple areas of the body. The first superset focuses on the chest and back with the Dumbbell Chest Fly and Cable Seated Low Row. For the Dumbbell Chest Fly, start by lying on a bench with a dumbbell in each hand, then lower the weights to the sides in a wide arc until you feel a stretch in your chest, and return to the starting position. Follow this with the Cable Seated Low Row, where you pull the handle towards your midsection, squeezing your shoulder blades together at the end of the movement. Aim for 3 sets of 12, 10, and 8 reps for each exercise, gradually increasing the weight as you decrease the reps. The second superset targets the arms and legs with the Barbell Reverse Curl and Triceps Dip, as well as the Barbell Straight Leg Deadlift and Lever Leg Extension. The Barbell Reverse Curl focuses on the biceps by holding a barbell with an underhand grip and curling the weight towards your shoulders. Pair this with the Triceps Dip, where you lower your body by bending your arms, then push yourself back up using your triceps. For the leg exercises, start with the Barbell Straight Leg Deadlift, keeping your back straight as you lower the bar towards the ground, feeling the stretch in your hamstrings. Then move on to the Lever Leg Extension, focusing on extending your legs against resistance. The final superset targets the calves and obliques with the Dumbbell Standing Calf Raise and Dumbbell Side Bend. For the Dumbbell Standing Calf Raise, stand on a raised surface and push through the balls of your feet to raise your body, then lower back down. Finish with the Dumbbell Side Bend, holding a dumbbell in one hand and bending to the side to work the obliques. Remember to focus on good form and gradually increase the weight as you progress through the sets for each exercise.

    #Exercise / Sets
    1:ADumbbell Chest Fly3 sets • 12, 10 and 8 reps
    Dumbbell Chest Fly
    2:ACable Seated Low Row3 sets • 12, 10 and 8 reps
    Cable Seated Low Row
    3:BBarbell Reverse Curl3 sets • 12, 10 and 8 reps
    Barbell Reverse Curl
    4:BTriceps Dip3 sets • 10 reps
    Triceps Dip
    5:CBarbell Straight Leg Deadlift3 sets • 12, 10 and 8 reps
    Barbell Straight Leg Deadlift
    6:CLever Leg Extension3 sets • 12, 10 and 8 reps
    Lever Leg Extension
    7:DDumbbell Standing Calf Raise3 sets • 20, 15 and 10 reps
    Dumbbell Standing Calf Raise
    8:DDumbbell Side Bend3 sets • 20, 15 and 12 reps
    Dumbbell Side Bend
  • Day 4

    Rest Day

  • Day 5

    This workout is designed to target multiple muscle groups for overall strength and definition. To start, the Cable Bar Lateral Pulldown effectively works the back muscles, focusing on the latissimus dorsi. Following this, the Wide Grip Pull-Ups engage the back and arm muscles, enhancing overall upper body strength and stability. During the superset, the Dumbbell Lateral Raise specifically targets the shoulders, while the Lever Seated Shoulder Press further engages the shoulder muscles to promote sculpting and toning. Moving on to the next superset, the Dumbbell Alternate Seated Hammer Curl effectively works the bicep muscles, adding definition to the arms. Complementing this, the Barbell Lying Triceps Extension effectively targets the triceps, contributing to well-rounded arm strength. The Lever Lying Leg Curl engages the hamstrings and glutes, promoting lower body strength and stability. To further challenge the lower body, the Sled 45° Leg Press is incorporated into the workout, providing a comprehensive lower body workout. Finally, the Extra Decline Sit-up effectively targets the abdominal muscles, promoting core strength and stability. It is important to focus on maintaining proper form and technique during each exercise to maximize the benefits and prevent injury. Remember to adjust the weights and repetitions based on your fitness level and gradually increase the intensity as you progress. This workout can help you build overall strength, enhance muscle definition, and improve your fitness level with consistent training and proper nutrition.

    #Exercise / Sets
    1Cable Bar Lateral Pulldown1 set • 20 reps
    Cable Bar Lateral Pulldown
    2:AWide Grip Pull-Up3 sets • 8 reps
    Wide Grip Pull-Up
    3:ADumbbell Lateral Raise3 sets • 12, 10 and 8 reps
    Dumbbell Lateral Raise
    4:BLever Seated Shoulder Press3 sets • 12, 10 and 8 reps
    Lever Seated Shoulder Press
    5:BDumbbell Alternate Seated Hammer Curl3 sets • 12, 10 and 8 reps
    Dumbbell Alternate Seated Hammer Curl
    6:CBarbell Lying Triceps Extension3 sets • 12, 10 and 8 reps
    Barbell Lying Triceps Extension
    7:CLever Lying Leg Curl3 sets • 12, 10 and 8 reps
    Lever Lying Leg Curl
    8:DSled 45° Leg Press3 sets • 12, 10 and 8 reps
    Sled 45° Leg Press
    9:DExtra Decline Sit-up3 sets • 20, 15 and 12 reps
    Extra Decline Sit-up
  • Day 6

    Rest Day

  • Day 7

    Rest Day

Week 5

  • Day 1

    This workout routine is designed to help you build strength and definition in your muscles. The first super set includes cable rear pulldowns and barbell bench press. The cable rear pulldown targets your back muscles, specifically the latissimus dorsi, while also engaging the biceps and forearms. The barbell bench press is a classic compound exercise that targets the chest, shoulders, and triceps, helping to build upper body strength. The second super set consists of lever preacher curls and cable triceps pushdown with an SZ-bar. The lever preacher curl targets the biceps, providing an effective isolation exercise for building arm strength and size. The cable triceps pushdown with an SZ-bar is an excellent exercise for targeting the triceps, helping to develop arm definition and strength. The workout continues with barbell front chest squats, targeting the quadriceps, hamstrings, and glutes, while also challenging your core stability. Lever seated calf raise, a plate-loaded exercise, focuses on the calf muscles, specifically the gastrocnemius and soleus, helping to strengthen and define the lower legs. The final super set includes barbell good mornings and hanging leg hip raises. Barbell good mornings are a compound exercise that targets the lower back, glutes, and hamstrings. Hanging leg hip raises target the lower abdominal muscles, providing an effective way to develop core strength and stability. To get the most out of this workout, focus on maintaining good form throughout each exercise, and consider adjusting the weight to ensure you reach muscle fatigue within the designated rep range. Remember to warm up before starting the workout and cool down afterward to aid in recovery and prevent injury.

    #Exercise / Sets
    1:ACable Rear Pulldown3 sets • 12, 10 and 8 reps
    Cable Rear Pulldown
    2:BBarbell Bench Press3 sets • 12, 10 and 8 reps
    Barbell Bench Press
    3:BLever Preacher Curl (plate loaded)3 sets • 12, 10 and 8 reps
    Lever Preacher Curl (plate loaded)
    4:BCable Triceps Pushdown (SZ-bar)3 sets • 12, 10 and 8 reps
    Cable Triceps Pushdown (SZ-bar)
    5:CBarbell Front Chest Squat3 sets • 12, 10 and 8 reps
    Barbell Front Chest Squat
    6:CLever Seated Calf Raise (plate loaded)3 sets • 12, 10 and 8 reps
    Lever Seated Calf Raise (plate loaded)
    7:DBarbell Good Morning3 sets • 12, 10 and 8 reps
    Barbell Good Morning
    8:DHanging Leg Hip Raise3 sets • 12, 10 and 8 reps
    Hanging Leg Hip Raise
  • Day 2

    Rest Day

  • Day 3

    Get ready for a challenging superset workout that will target both your upper and lower body. The first superset includes dumbbell chest fly and cable seated low row to work on your chest and back muscles. Pay attention to the full range of motion and focus on engaging your chest and back. Moving onto the second superset, you'll perform barbell reverse curl and triceps dip to build strength in your biceps and triceps. Make sure to maintain proper form and control the movement throughout. For the lower body, the workout includes barbell straight leg deadlift and lever leg extension. These exercises will engage your hamstrings, glutes, and quadriceps. Finish off with standing calf raises and dumbbell side bends to target your calf muscles and obliques. Remember to have proper nutrition and adequate rest for optimal results.

    #Exercise / Sets
    1:ADumbbell Chest Fly3 sets • 12, 10 and 8 reps
    Dumbbell Chest Fly
    2:ACable Seated Low Row3 sets • 12, 10 and 8 reps
    Cable Seated Low Row
    3:BBarbell Reverse Curl3 sets • 12, 10 and 8 reps
    Barbell Reverse Curl
    4:BTriceps Dip3 sets • 10 reps
    Triceps Dip
    5:CBarbell Straight Leg Deadlift3 sets • 12, 10 and 8 reps
    Barbell Straight Leg Deadlift
    6:CLever Leg Extension3 sets • 12, 10 and 8 reps
    Lever Leg Extension
    7:DDumbbell Standing Calf Raise3 sets • 20, 15 and 10 reps
    Dumbbell Standing Calf Raise
    8:DDumbbell Side Bend3 sets • 20, 15 and 12 reps
    Dumbbell Side Bend
  • Day 4

    Rest Day

  • Day 5

    This comprehensive workout is designed to provide a balanced mix of strength and hypertrophy exercises to target different muscle groups. Start with Cable Bar Lateral Pulldowns to engage the back muscles and enhance upper body strength. Following this, the superset of Wide Grip Pull-Ups and Dumbbell Lateral Raises will promote upper body muscle development by targeting the back and shoulder muscles. The next superset incorporates Lever Seated Shoulder Press and Dumbbell Alternate Seated Hammer Curls to further enhance shoulder and arm strength. Continuing the routine, Barbell Lying Triceps Extension and Lever Lying Leg Curls are added to focus on triceps and hamstring development. Finally, Sled 45° Leg Press and Extra Decline Sit-ups complete the workout by targeting the lower body, ensuring a balanced full-body workout. Remember to maintain proper form throughout each exercise and to adjust weights accordingly. It's vital to incorporate proper nutrition, including sufficient protein intake, to aid in muscle recovery and growth. Additionally, ensure adequate rest between sets and stay hydrated to optimize performance and recovery. This workout, when coupled with a balanced diet and ample rest, will help you achieve strength gains and muscle definition.

    #Exercise / Sets
    1Cable Bar Lateral Pulldown1 set • 20 reps
    Cable Bar Lateral Pulldown
    2:AWide Grip Pull-Up3 sets • 8 reps
    Wide Grip Pull-Up
    3:ADumbbell Lateral Raise3 sets • 12, 10 and 8 reps
    Dumbbell Lateral Raise
    4:BLever Seated Shoulder Press3 sets • 12, 10 and 8 reps
    Lever Seated Shoulder Press
    5:BDumbbell Alternate Seated Hammer Curl3 sets • 12, 10 and 8 reps
    Dumbbell Alternate Seated Hammer Curl
    6:CBarbell Lying Triceps Extension3 sets • 12, 10 and 8 reps
    Barbell Lying Triceps Extension
    7:CLever Lying Leg Curl3 sets • 12, 10 and 8 reps
    Lever Lying Leg Curl
    8:DSled 45° Leg Press3 sets • 12, 10 and 8 reps
    Sled 45° Leg Press
    9:DExtra Decline Sit-up3 sets • 20, 15 and 12 reps
    Extra Decline Sit-up
  • Day 6

    Rest Day

  • Day 7

    Rest Day

Week 6

  • Day 1

    Get ready to elevate your fitness with this comprehensive workout that covers multiple muscle groups. Start with a superset of cable rear pulldowns and barbell bench presses. The cable rear pulldown is a fantastic exercise for targeting the lats, while the bench press works the chest, shoulders, and triceps. Moving on to the second superset, you'll tackle lever preacher curls and cable triceps pushdowns. These exercises focus on the biceps and triceps, helping to build strong, defined arms. Next, switch focus to your lower body with barbell front chest squats, a challenging exercise that develops lower body strength and core stability. Combine this with lever seated calf raises to work on the calves. Finish strong with barbell good mornings to target the lower back and hanging leg hip raises to engage the core muscles. Remember to adjust the weights and rest periods according to your fitness level, and always prioritize proper form. Consistency in performing these exercises will help you achieve your strength and muscle-building goals. As always, ensure proper nutrition and adequate rest to support your fitness journey.

    #Exercise / Sets
    1:ACable Rear Pulldown3 sets • 12, 10 and 8 reps
    Cable Rear Pulldown
    2:BBarbell Bench Press3 sets • 12, 10 and 8 reps
    Barbell Bench Press
    3:BLever Preacher Curl (plate loaded)3 sets • 12, 10 and 8 reps
    Lever Preacher Curl (plate loaded)
    4:BCable Triceps Pushdown (SZ-bar)3 sets • 12, 10 and 8 reps
    Cable Triceps Pushdown (SZ-bar)
    5:CBarbell Front Chest Squat3 sets • 12, 10 and 8 reps
    Barbell Front Chest Squat
    6:CLever Seated Calf Raise (plate loaded)3 sets • 12, 10 and 8 reps
    Lever Seated Calf Raise (plate loaded)
    7:DBarbell Good Morning3 sets • 12, 10 and 8 reps
    Barbell Good Morning
    8:DHanging Leg Hip Raise3 sets • 12, 10 and 8 reps
    Hanging Leg Hip Raise
  • Day 2

    Rest Day

  • Day 3

    This workout is designed to give you a full-body strength training session, targeting both the upper and lower body. The first superset focuses on the chest and back with Dumbbell Chest Fly and Cable Seated Low Row. The Dumbbell Chest Fly is an effective exercise for developing the pectoral muscles, while the Cable Seated Low Row targets the upper back, middle back, and latissimus dorsi. The second superset targets the arms and legs with Barbell Reverse Curl and Triceps Dip, followed by Barbell Straight Leg Deadlift and Lever Leg Extension. The Barbell Reverse Curl builds strength in the forearm flexors, while the Triceps Dip effectively works the triceps. The Barbell Straight Leg Deadlift targets the hamstrings, glutes, and lower back, while the Lever Leg Extension works the quadriceps. The workout concludes with exercises for the calves and obliques, utilizing Dumbbell Standing Calf Raise and Dumbbell Side Bend. By incorporating this workout into your routine, you can enhance both upper and lower body strength and development.

    #Exercise / Sets
    1:ADumbbell Chest Fly3 sets • 12, 10 and 8 reps
    Dumbbell Chest Fly
    2:ACable Seated Low Row3 sets • 12, 10 and 8 reps
    Cable Seated Low Row
    3:BBarbell Reverse Curl3 sets • 12, 10 and 8 reps
    Barbell Reverse Curl
    4:BTriceps Dip3 sets • 10 reps
    Triceps Dip
    5:CBarbell Straight Leg Deadlift3 sets • 12, 10 and 8 reps
    Barbell Straight Leg Deadlift
    6:CLever Leg Extension3 sets • 12, 10 and 8 reps
    Lever Leg Extension
    7:DDumbbell Standing Calf Raise3 sets • 20, 15 and 10 reps
    Dumbbell Standing Calf Raise
    8:DDumbbell Side Bend3 sets • 20, 15 and 12 reps
    Dumbbell Side Bend
  • Day 4

    Rest Day

  • Day 5

    This full-body workout is designed to challenge multiple muscle groups for overall strength and muscle development. The session begins with cable bar lateral pulldowns to target the back muscles and improve upper body strength. Following this, wide grip pull-ups are incorporated to further engage the back and enhance pulling strength. The workout then transitions to shoulder-focused exercises, starting with dumbbell lateral raises to isolate the deltoid muscles, followed by lever seated shoulder presses for overall shoulder development and strength. For the arms, the routine includes dumbbell alternate seated hammer curls to target the biceps and barbell lying triceps extensions for triceps strength and definition. Moving on to lower body and core exercises, the routine incorporates lever lying leg curls to engage the hamstrings, sled 45° leg press to challenge the quads, and extra decline sit-ups to target the core for overall abdominal strength. By incorporating a variety of exercises that target different muscle groups, this workout provides a comprehensive approach to building strength and muscle. Ensure proper warm-up and cool-down, and stay hydrated throughout the session to optimize performance and recovery.

    #Exercise / Sets
    1Cable Bar Lateral Pulldown1 set • 20 reps
    Cable Bar Lateral Pulldown
    2:AWide Grip Pull-Up3 sets • 8 reps
    Wide Grip Pull-Up
    3:ADumbbell Lateral Raise3 sets • 12, 10 and 8 reps
    Dumbbell Lateral Raise
    4:BLever Seated Shoulder Press3 sets • 12, 10 and 8 reps
    Lever Seated Shoulder Press
    5:BDumbbell Alternate Seated Hammer Curl3 sets • 12, 10 and 8 reps
    Dumbbell Alternate Seated Hammer Curl
    6:CBarbell Lying Triceps Extension3 sets • 12, 10 and 8 reps
    Barbell Lying Triceps Extension
    7:CLever Lying Leg Curl3 sets • 12, 10 and 8 reps
    Lever Lying Leg Curl
    8:DSled 45° Leg Press3 sets • 12, 10 and 8 reps
    Sled 45° Leg Press
    9:DExtra Decline Sit-up3 sets • 20, 15 and 12 reps
    Extra Decline Sit-up
  • Day 6

    Rest Day

  • Day 7

    Rest Day

Week 7

  • Day 1

    Get ready to maximize your workout with this full-body routine designed to target multiple muscle groups. The workout includes two supersets to keep your heart rate up and your muscles engaged throughout. Start with the cable rear pulldown to work your back muscles before moving into the barbell bench press to target your chest. Both exercises aim to increase strength and muscle mass in these key areas. Next, transition into the lever preacher curl and cable triceps pushdown to focus on your arms, building biceps and triceps strength. For lower body and core engagement, the barbell front chest squat and lever seated calf raise provide a challenging compound movement to improve leg strength and develop strong, shapely calves. Finally, complete the workout with barbell good mornings and hanging leg hip raises to enhance muscle activation in the lower back, hamstrings, and core. These exercises are crucial for building overall stability and strength. Remember to maintain proper form, breathe throughout each movement, and adjust weights for your fitness level to ensure a safe and effective workout.

    #Exercise / Sets
    1:ACable Rear Pulldown3 sets • 12, 10 and 8 reps
    Cable Rear Pulldown
    2:BBarbell Bench Press3 sets • 12, 10 and 8 reps
    Barbell Bench Press
    3:BLever Preacher Curl (plate loaded)3 sets • 12, 10 and 8 reps
    Lever Preacher Curl (plate loaded)
    4:BCable Triceps Pushdown (SZ-bar)3 sets • 12, 10 and 8 reps
    Cable Triceps Pushdown (SZ-bar)
    5:CBarbell Front Chest Squat3 sets • 12, 10 and 8 reps
    Barbell Front Chest Squat
    6:CLever Seated Calf Raise (plate loaded)3 sets • 12, 10 and 8 reps
    Lever Seated Calf Raise (plate loaded)
    7:DBarbell Good Morning3 sets • 12, 10 and 8 reps
    Barbell Good Morning
    8:DHanging Leg Hip Raise3 sets • 12, 10 and 8 reps
    Hanging Leg Hip Raise
  • Day 2

    Rest Day

  • Day 3

    This intense full-body workout is designed to help build strength, tone muscles, and improve overall body conditioning. The workout consists of two supersets to efficiently target multiple muscle groups. The first superset includes Dumbbell Chest Fly and Cable Seated Low Row, which focus on strengthening the chest and back muscles. These exercises are performed for 3 sets with decreasing reps to challenge the muscles and promote growth. The second superset comprises Barbell Reverse Curl, Triceps Dip, Barbell Straight Leg Deadlift, and Lever Leg Extension. These exercises not only target the arms and legs but also engage the core for stability. The lower body strengthening exercises are essential for developing overall lower body strength and stability. The workout also incorporates Dumbbell Standing Calf Raise and Dumbbell Side Bend to target the calf, core, and oblique muscles. These exercises help enhance balance, improve stability, and strengthen the core and lower back. Be sure to incorporate proper nutrition and adequate rest to optimize muscle recovery and growth, as the workout places significant demand on various muscle groups.

    #Exercise / Sets
    1:ADumbbell Chest Fly3 sets • 12, 10 and 8 reps
    Dumbbell Chest Fly
    2:ACable Seated Low Row3 sets • 12, 10 and 8 reps
    Cable Seated Low Row
    3:BBarbell Reverse Curl3 sets • 12, 10 and 8 reps
    Barbell Reverse Curl
    4:BTriceps Dip3 sets • 10 reps
    Triceps Dip
    5:CBarbell Straight Leg Deadlift3 sets • 12, 10 and 8 reps
    Barbell Straight Leg Deadlift
    6:CLever Leg Extension3 sets • 12, 10 and 8 reps
    Lever Leg Extension
    7:DDumbbell Standing Calf Raise3 sets • 20, 15 and 10 reps
    Dumbbell Standing Calf Raise
    8:DDumbbell Side Bend3 sets • 20, 15 and 12 reps
    Dumbbell Side Bend
  • Day 4

    Rest Day

  • Day 5

    This challenging full-body workout includes a range of exercises to target different muscle groups. The session starts with a cable bar lateral pulldown to engage the back and arm muscles, followed by wide grip pull-ups for the latissimus dorsi and biceps. Then, the focus shifts to shoulder development with dumbbell lateral raises paired with lever seated shoulder press. For the arms, the workout includes dumbbell alternate seated hammer curls and barbell lying triceps extensions. The lower body is not forgotten with lever lying leg curls, sled 45° leg press, and extra decline sit-ups to provide a comprehensive workout. It's essential to pay attention to proper form and breathing during each exercise. Warm-up before starting the set, and ensure that the weights used are challenging but still allow for proper execution. Proper nutrition and adequate protein intake are also crucial for muscle recovery and growth after a demanding workout like this. Be sure to maintain good hydration to support your performance and recovery. This workout is for advanced fitness enthusiasts aiming to increase strength and muscle definition. As always, it's advisable to consult with a trainer or fitness professional before starting a new exercise regimen to ensure it aligns with your fitness goals and physical abilities.

    #Exercise / Sets
    1Cable Bar Lateral Pulldown1 set • 20 reps
    Cable Bar Lateral Pulldown
    2:AWide Grip Pull-Up3 sets • 8 reps
    Wide Grip Pull-Up
    3:ADumbbell Lateral Raise3 sets • 12, 10 and 8 reps
    Dumbbell Lateral Raise
    4:BLever Seated Shoulder Press3 sets • 12, 10 and 8 reps
    Lever Seated Shoulder Press
    5:BDumbbell Alternate Seated Hammer Curl3 sets • 12, 10 and 8 reps
    Dumbbell Alternate Seated Hammer Curl
    6:CBarbell Lying Triceps Extension3 sets • 12, 10 and 8 reps
    Barbell Lying Triceps Extension
    7:CLever Lying Leg Curl3 sets • 12, 10 and 8 reps
    Lever Lying Leg Curl
    8:DSled 45° Leg Press3 sets • 12, 10 and 8 reps
    Sled 45° Leg Press
    9:DExtra Decline Sit-up3 sets • 20, 15 and 12 reps
    Extra Decline Sit-up
  • Day 6

    Rest Day

  • Day 7

    Rest Day

Week 8

  • Day 1

    Get ready to make serious gains with this challenging workout routine. This session is designed to help you build strength and muscle endurance through a combination of compound and isolation exercises. Starting off with a superset of cable rear pulldowns and barbell bench press, you'll target your back muscles along with your chest and triceps. The cable rear pulldown is an effective exercise to work the major muscles of the back, including the latissimus dorsi. Then, moving onto the barbell bench press, you'll engage the pectoral muscles, anterior deltoids, and triceps for a comprehensive upper body workout. Next, the focus shifts to the arms with a superset of lever preacher curls and cable triceps pushdown using an SZ-bar. The lever preacher curl targets the biceps brachii and brachialis, while the cable triceps pushdown isolates the triceps. The inclusion of front chest squats, lever seated calf raise, barbell good mornings, and hanging leg hip raises in the remaining exercises ensures a full-body workout that will challenge your muscles and help you progress toward your fitness goals. Push through the sets and reps, and you'll be on your way to achieving a stronger, more defined physique.

    #Exercise / Sets
    1:ACable Rear Pulldown3 sets • 12, 10 and 8 reps
    Cable Rear Pulldown
    2:BBarbell Bench Press3 sets • 12, 10 and 8 reps
    Barbell Bench Press
    3:BLever Preacher Curl (plate loaded)3 sets • 12, 10 and 8 reps
    Lever Preacher Curl (plate loaded)
    4:BCable Triceps Pushdown (SZ-bar)3 sets • 12, 10 and 8 reps
    Cable Triceps Pushdown (SZ-bar)
    5:CBarbell Front Chest Squat3 sets • 12, 10 and 8 reps
    Barbell Front Chest Squat
    6:CLever Seated Calf Raise (plate loaded)3 sets • 12, 10 and 8 reps
    Lever Seated Calf Raise (plate loaded)
    7:DBarbell Good Morning3 sets • 12, 10 and 8 reps
    Barbell Good Morning
    8:DHanging Leg Hip Raise3 sets • 12, 10 and 8 reps
    Hanging Leg Hip Raise
  • Day 2

    Rest Day

  • Day 3

    This challenging full-body workout is designed to build strength and tone muscles. The workout begins with a superset that targets the chest and back with the dumbbell chest fly and cable seated low row. These exercises engage the chest, back, and core muscles, helping to enhance upper body strength. Following this, the workout includes a superset focusing on arm strength and definition with barbell reverse curls and triceps dips. The reverse curls target the biceps while the triceps dips target the triceps, ensuring well-rounded arm development. Moving on, the workout incorporates the barbell straight leg deadlift and lever leg extension to target the lower body. These exercises help to build strength in the hamstrings, glutes, and quadriceps, promoting lower body power and definition. The workout concludes with a superset engaging the calves and obliques with the dumbbell standing calf raise and dumbbell side bend. These exercises are essential for sculpting the calves and obliques, enhancing overall lower body strength and core stability. To maximize results, it's important to focus on proper form and technique for each exercise. Additionally, ensure adequate rest between sets and stay hydrated throughout the workout. As always, consult a fitness professional before beginning any new exercise program to ensure it aligns with your individual fitness goals and capabilities.

    #Exercise / Sets
    1:ADumbbell Chest Fly3 sets • 12, 10 and 8 reps
    Dumbbell Chest Fly
    2:ACable Seated Low Row3 sets • 12, 10 and 8 reps
    Cable Seated Low Row
    3:BBarbell Reverse Curl3 sets • 12, 10 and 8 reps
    Barbell Reverse Curl
    4:BTriceps Dip3 sets • 10 reps
    Triceps Dip
    5:CBarbell Straight Leg Deadlift3 sets • 12, 10 and 8 reps
    Barbell Straight Leg Deadlift
    6:CLever Leg Extension3 sets • 12, 10 and 8 reps
    Lever Leg Extension
    7:DDumbbell Standing Calf Raise3 sets • 20, 15 and 10 reps
    Dumbbell Standing Calf Raise
    8:DDumbbell Side Bend3 sets • 20, 15 and 12 reps
    Dumbbell Side Bend
  • Day 4

    Rest Day

  • Day 5

    This intense upper body workout includes a variety of exercises to target different muscle groups. Begin with cable bar lateral pulldowns to warm up the back muscles and improve overall upper body strength. Then move on to wide grip pull-ups, which are effective for targeting the lats and improving upper body pulling strength. The superset of dumbbell lateral raises and lever seated shoulder presses will challenge the shoulder muscles from different angles, helping to build shoulder stability and strength. Following this, the dumbbell alternate seated hammer curls and barbell lying triceps extensions will target the biceps and triceps, aiding in balanced arm development. To finish off, the workout includes lever lying leg curls to target the hamstrings, sled 45° leg press for quadriceps, and extra decline sit-ups to engage the core. By including these exercises in your workout routine, you can build overall upper body strength, improve muscle balance, and work towards a well-rounded physique. Remember to ensure proper form and technique while performing each exercise, and always consult with a professional before attempting a new workout regimen.

    #Exercise / Sets
    1Cable Bar Lateral Pulldown1 set • 20 reps
    Cable Bar Lateral Pulldown
    2:AWide Grip Pull-Up3 sets • 8 reps
    Wide Grip Pull-Up
    3:ADumbbell Lateral Raise3 sets • 12, 10 and 8 reps
    Dumbbell Lateral Raise
    4:BLever Seated Shoulder Press3 sets • 12, 10 and 8 reps
    Lever Seated Shoulder Press
    5:BDumbbell Alternate Seated Hammer Curl3 sets • 12, 10 and 8 reps
    Dumbbell Alternate Seated Hammer Curl
    6:CBarbell Lying Triceps Extension3 sets • 12, 10 and 8 reps
    Barbell Lying Triceps Extension
    7:CLever Lying Leg Curl3 sets • 12, 10 and 8 reps
    Lever Lying Leg Curl
    8:DSled 45° Leg Press3 sets • 12, 10 and 8 reps
    Sled 45° Leg Press
    9:DExtra Decline Sit-up3 sets • 20, 15 and 12 reps
    Extra Decline Sit-up
  • Day 6

    Rest Day

  • Day 7

    Rest Day

Week 9

  • Day 1

    This intense workout routine is designed to help you build both strength and muscle mass. The workout consists of two supersets, each targeting different muscle groups. The first superset starts with cable rear pulldowns, targeting the back muscles, followed by barbell bench press, which focuses on the chest and arm muscles. The second superset comprises lever preacher curls, an effective exercise for the biceps, and cable triceps pushdowns, targeting the triceps. Each of these exercises should be performed for 3 sets, with 12, 10, and 8 reps, respectively. These sets and reps are structured to push your muscles to adapt and grow. Additionally, this workout includes Barbell Front Chest Squats to enhance leg and core strength, Lever Seated Calf Raises for calf muscle development, Barbell Good Mornings to strengthen the lower back, and Hanging Leg Hip Raises to engage the core and hip flexors. Remember to maintain proper form and ensure adequate rest between sets for optimal results.

    #Exercise / Sets
    1:ACable Rear Pulldown3 sets • 12, 10 and 8 reps
    Cable Rear Pulldown
    2:BBarbell Bench Press3 sets • 12, 10 and 8 reps
    Barbell Bench Press
    3:BLever Preacher Curl (plate loaded)3 sets • 12, 10 and 8 reps
    Lever Preacher Curl (plate loaded)
    4:BCable Triceps Pushdown (SZ-bar)3 sets • 12, 10 and 8 reps
    Cable Triceps Pushdown (SZ-bar)
    5:CBarbell Front Chest Squat3 sets • 12, 10 and 8 reps
    Barbell Front Chest Squat
    6:CLever Seated Calf Raise (plate loaded)3 sets • 12, 10 and 8 reps
    Lever Seated Calf Raise (plate loaded)
    7:DBarbell Good Morning3 sets • 12, 10 and 8 reps
    Barbell Good Morning
    8:DHanging Leg Hip Raise3 sets • 12, 10 and 8 reps
    Hanging Leg Hip Raise
  • Day 2

    Rest Day

  • Day 3

    This full-body workout focuses on building strength and endurance in key muscle groups. The first superset includes dumbbell chest fly and cable seated low row. The chest fly works the chest muscles, while the low row targets the back and arms. Moving on to the second superset, it includes barbell reverse curl and triceps dip. The reverse curl targets the forearm muscles, and the triceps dip focuses on the triceps. After that, the workout continues with barbell straight leg deadlift and lever leg extension. These exercises focus on the lower body, working the hamstrings, glutes, and quadriceps. The final superset includes dumbbell standing calf raise and dumbbell side bend. The standing calf raise targets the calf muscles, and the side bend focuses on the obliques, providing a comprehensive full-body workout. Remember to focus on proper form and technique for each exercise, and progressively increase the weight as you get stronger. Stay hydrated and nourished with a balanced diet to support your fitness goals.

    #Exercise / Sets
    1:ADumbbell Chest Fly3 sets • 12, 10 and 8 reps
    Dumbbell Chest Fly
    2:ACable Seated Low Row3 sets • 12, 10 and 8 reps
    Cable Seated Low Row
    3:BBarbell Reverse Curl3 sets • 12, 10 and 8 reps
    Barbell Reverse Curl
    4:BTriceps Dip3 sets • 10 reps
    Triceps Dip
    5:CBarbell Straight Leg Deadlift3 sets • 12, 10 and 8 reps
    Barbell Straight Leg Deadlift
    6:CLever Leg Extension3 sets • 12, 10 and 8 reps
    Lever Leg Extension
    7:DDumbbell Standing Calf Raise3 sets • 20, 15 and 10 reps
    Dumbbell Standing Calf Raise
    8:DDumbbell Side Bend3 sets • 20, 15 and 12 reps
    Dumbbell Side Bend
  • Day 4

    Rest Day

  • Day 5

    This workout is designed to help you build upper body strength, improve muscle tone, and increase overall fitness. The session begins with a cable bar lateral pulldown to engage the back and arm muscles. Following this, a superset of wide grip pull-ups helps to further target the back and build strength. Moving on to shoulder exercises, the next superset combines dumbbell lateral raises and lever seated shoulder presses to work the deltoids and improve shoulder stability and strength. For the biceps, the workout includes the dumbbell alternate seated hammer curl, which focuses on building strength and definition in the biceps. The triceps are targeted with the barbell lying triceps extension, an effective exercise for building muscle and strength. The session concludes with lower body exercises such as the lever lying leg curl and the sled 45° leg press to engage the hamstrings, glutes, and quadriceps, followed by extra decline sit-ups to work the abdominal muscles and improve core strength. When performing this workout, it's important to maintain proper form throughout each exercise and to use a weight that allows you to complete the designated number of reps with good technique. Also, ensure you warm up adequately before starting and cool down properly at the end of the session to minimize the risk of injury and aid muscle recovery. Additionally, proper nutrition and hydration are essential to support your body before, during, and after the workout, so be sure to fuel your body with the right balance of nutrients and stay hydrated to optimize your performance and results.

    #Exercise / Sets
    1Cable Bar Lateral Pulldown1 set • 20 reps
    Cable Bar Lateral Pulldown
    2:AWide Grip Pull-Up3 sets • 8 reps
    Wide Grip Pull-Up
    3:ADumbbell Lateral Raise3 sets • 12, 10 and 8 reps
    Dumbbell Lateral Raise
    4:BLever Seated Shoulder Press3 sets • 12, 10 and 8 reps
    Lever Seated Shoulder Press
    5:BDumbbell Alternate Seated Hammer Curl3 sets • 12, 10 and 8 reps
    Dumbbell Alternate Seated Hammer Curl
    6:CBarbell Lying Triceps Extension3 sets • 12, 10 and 8 reps
    Barbell Lying Triceps Extension
    7:CLever Lying Leg Curl3 sets • 12, 10 and 8 reps
    Lever Lying Leg Curl
    8:DSled 45° Leg Press3 sets • 12, 10 and 8 reps
    Sled 45° Leg Press
    9:DExtra Decline Sit-up3 sets • 20, 15 and 12 reps
    Extra Decline Sit-up
  • Day 6

    Rest Day

  • Day 7

    Rest Day

Week 10

  • Day 1

    This full-body workout is designed to help you build strength and muscle using a combination of compound and isolation exercises. The workout starts with a superset that targets the back and chest, consisting of the Cable Rear Pulldown and the Barbell Bench Press. These exercises are done for 3 sets of 12, 10, and 8 reps to provide an optimal combination of muscular endurance and strength-building. The second superset focuses on arm development, pairing the Lever Preacher Curl and Cable Triceps Pushdown for 3 sets aimed at hypertrophy and muscle definition. Following the upper body work, the program moves onto lower body exercises, starting with the Barbell Front Chest Squat to target the quadriceps and then transitioning to the Lever Seated Calf Raise to isolate and strengthen the calf muscles. These lower body exercises are also performed for 3 sets using the descending rep range to maximize the impact on muscle fibers. The workout rounds off with the Barbell Good Morning and Hanging Leg Hip Raise, targeting the posterior chain and core. This intense workout aims to improve overall strength, muscle tone, and endurance, providing a comprehensive approach to full-body training.

    #Exercise / Sets
    1:ACable Rear Pulldown3 sets • 12, 10 and 8 reps
    Cable Rear Pulldown
    2:BBarbell Bench Press3 sets • 12, 10 and 8 reps
    Barbell Bench Press
    3:BLever Preacher Curl (plate loaded)3 sets • 12, 10 and 8 reps
    Lever Preacher Curl (plate loaded)
    4:BCable Triceps Pushdown (SZ-bar)3 sets • 12, 10 and 8 reps
    Cable Triceps Pushdown (SZ-bar)
    5:CBarbell Front Chest Squat3 sets • 12, 10 and 8 reps
    Barbell Front Chest Squat
    6:CLever Seated Calf Raise (plate loaded)3 sets • 12, 10 and 8 reps
    Lever Seated Calf Raise (plate loaded)
    7:DBarbell Good Morning3 sets • 12, 10 and 8 reps
    Barbell Good Morning
    8:DHanging Leg Hip Raise3 sets • 12, 10 and 8 reps
    Hanging Leg Hip Raise
  • Day 2

    Rest Day

  • Day 3

    Start your workout with a superset of dumbbell chest fly and cable seated low row to target your chest, back, and arms. Focus on your chest muscles during the chest fly by keeping a slight bend in your elbows and feeling the stretch. Then, transition into the cable seated low row to engage your back muscles by pulling the handle towards your body. Move on to a superset of barbell reverse curl and triceps dip to work on your arms. The reverse curl targets your forearm muscles while the triceps dip engages your triceps effectively. Continue with the second superset of barbell straight leg deadlift and lever leg extension to strengthen and tone your legs. For the deadlift, keep your back straight and hinge at the hips to maintain the correct form. Then, transition into the lever leg extension to isolate and work on your quadriceps. Complete your workout with dumbbell standing calf raise and dumbbell side bend to focus on your calves and obliques. Ensure proper breathing and form throughout the exercises to maximize results.

    #Exercise / Sets
    1:ADumbbell Chest Fly3 sets • 12, 10 and 8 reps
    Dumbbell Chest Fly
    2:ACable Seated Low Row3 sets • 12, 10 and 8 reps
    Cable Seated Low Row
    3:BBarbell Reverse Curl3 sets • 12, 10 and 8 reps
    Barbell Reverse Curl
    4:BTriceps Dip3 sets • 10 reps
    Triceps Dip
    5:CBarbell Straight Leg Deadlift3 sets • 12, 10 and 8 reps
    Barbell Straight Leg Deadlift
    6:CLever Leg Extension3 sets • 12, 10 and 8 reps
    Lever Leg Extension
    7:DDumbbell Standing Calf Raise3 sets • 20, 15 and 10 reps
    Dumbbell Standing Calf Raise
    8:DDumbbell Side Bend3 sets • 20, 15 and 12 reps
    Dumbbell Side Bend
  • Day 4

    Rest Day

  • Day 5

    This workout is designed to provide a comprehensive full-body exercise routine. It starts with cable bar lateral pulldowns to target the latissimus dorsi, providing a great warm-up for the upper body. The next sequence consists of wide grip pull-ups, a compound exercise that engages the back and biceps, and dumbbell lateral raises, which effectively work the shoulder muscles. Following these exercises, there's a superset of lever seated shoulder press, focusing on the deltoids, and dumbbell alternate seated hammer curls for a solid arm workout. The workout continues with barbell lying triceps extensions and lever lying leg curls to target the triceps and hamstring muscles, respectively. The session concludes with sled 45° leg press to engage the quadriceps and extra decline sit-ups for abdominal strength. By incorporating this routine into your fitness regimen, you can enhance muscle strength, increase definition, and improve overall fitness levels.

    #Exercise / Sets
    1Cable Bar Lateral Pulldown1 set • 20 reps
    Cable Bar Lateral Pulldown
    2:AWide Grip Pull-Up3 sets • 8 reps
    Wide Grip Pull-Up
    3:ADumbbell Lateral Raise3 sets • 12, 10 and 8 reps
    Dumbbell Lateral Raise
    4:BLever Seated Shoulder Press3 sets • 12, 10 and 8 reps
    Lever Seated Shoulder Press
    5:BDumbbell Alternate Seated Hammer Curl3 sets • 12, 10 and 8 reps
    Dumbbell Alternate Seated Hammer Curl
    6:CBarbell Lying Triceps Extension3 sets • 12, 10 and 8 reps
    Barbell Lying Triceps Extension
    7:CLever Lying Leg Curl3 sets • 12, 10 and 8 reps
    Lever Lying Leg Curl
    8:DSled 45° Leg Press3 sets • 12, 10 and 8 reps
    Sled 45° Leg Press
    9:DExtra Decline Sit-up3 sets • 20, 15 and 12 reps
    Extra Decline Sit-up
  • Day 6

    Rest Day

  • Day 7

    Rest Day

Week 11

  • Day 1

    This workout is designed to target major muscle groups to promote overall strength and muscle development. The 1-A and 2-A supersets focus on back and chest exercises, starting with cable rear pulldowns to activate the back muscles, followed by barbell bench press for chest and triceps development. The 3-B and 4-B supersets then concentrate on arm strength, with lever preacher curls targeting the biceps and cable triceps pushdowns for triceps activation. The workout continues with 5-C and 6-C supersets, emphasizing lower body strength. The barbell front chest squat engages the quadriceps, hamstrings, and core, while lever seated calf raise targets the calf muscles for balance and stability. To ensure a well-rounded routine, the workout ends with 7-D and 8-D supersets, focusing on posterior chain strength and core stability. The barbell good morning strengthens the lower back, hamstrings, and glutes, while hanging leg hip raise engages the lower abdominal muscles for core stability. Remember to adjust the weight according to your fitness level and perform each exercise with proper form to maximize the benefits and reduce the risk of injury. It's also essential to maintain proper nutrition and hydration to support muscle recovery and growth. As with any exercise routine, consult with a fitness professional before beginning to ensure it aligns with your individual needs and goals.

    #Exercise / Sets
    1:ACable Rear Pulldown3 sets • 12, 10 and 8 reps
    Cable Rear Pulldown
    2:BBarbell Bench Press3 sets • 12, 10 and 8 reps
    Barbell Bench Press
    3:BLever Preacher Curl (plate loaded)3 sets • 12, 10 and 8 reps
    Lever Preacher Curl (plate loaded)
    4:BCable Triceps Pushdown (SZ-bar)3 sets • 12, 10 and 8 reps
    Cable Triceps Pushdown (SZ-bar)
    5:CBarbell Front Chest Squat3 sets • 12, 10 and 8 reps
    Barbell Front Chest Squat
    6:CLever Seated Calf Raise (plate loaded)3 sets • 12, 10 and 8 reps
    Lever Seated Calf Raise (plate loaded)
    7:DBarbell Good Morning3 sets • 12, 10 and 8 reps
    Barbell Good Morning
    8:DHanging Leg Hip Raise3 sets • 12, 10 and 8 reps
    Hanging Leg Hip Raise
  • Day 2

    Rest Day

  • Day 3

    This full-body workout routine is designed to target multiple muscle groups, helping you build strength and improve muscle tone. The routine starts with a superset of dumbbell chest fly and cable seated low row, which focuses on the chest and back muscles, respectively. The chest fly exercise is great for targeting the pectoral muscles, while the cable seated low row targets the lats, rhomboids, and biceps. Both exercises help in improving overall upper-body strength and muscle definition. Following this, the second superset consists of barbell reverse curl and triceps dip, focusing on the biceps and triceps muscles. The reverse curl targets the biceps while the triceps dip is an effective exercise for the triceps and chest as well. Next, the routine includes barbell straight leg deadlift and lever leg extension to target the leg muscles, providing a well-rounded lower-body workout. To round off the session, the workout concludes with dumbbell standing calf raise and dumbbell side bend, which focus on the calf and core muscles. The calf raise exercise helps in strengthening the calf muscles, while the side bend targets the obliques and strengthens the core. Whether you're looking to build muscle, improve muscle tone, or enhance overall strength, this comprehensive workout routine can help you achieve your fitness goals.

    #Exercise / Sets
    1:ADumbbell Chest Fly3 sets • 12, 10 and 8 reps
    Dumbbell Chest Fly
    2:ACable Seated Low Row3 sets • 12, 10 and 8 reps
    Cable Seated Low Row
    3:BBarbell Reverse Curl3 sets • 12, 10 and 8 reps
    Barbell Reverse Curl
    4:BTriceps Dip3 sets • 10 reps
    Triceps Dip
    5:CBarbell Straight Leg Deadlift3 sets • 12, 10 and 8 reps
    Barbell Straight Leg Deadlift
    6:CLever Leg Extension3 sets • 12, 10 and 8 reps
    Lever Leg Extension
    7:DDumbbell Standing Calf Raise3 sets • 20, 15 and 10 reps
    Dumbbell Standing Calf Raise
    8:DDumbbell Side Bend3 sets • 20, 15 and 12 reps
    Dumbbell Side Bend
  • Day 4

    Rest Day

  • Day 5

    This workout is designed to target and strengthen various muscle groups to build a strong and toned upper body. Begin with the Cable Bar Lateral Pulldown to work on the latissimus dorsi, muscles in the back, and arms. Moving on to a superset with Wide Grip Pull-Ups, engaging the upper body and building strength in the arms and shoulders. Next, focus on the deltoid muscles with Dumbbell Lateral Raises, which contribute to well-rounded shoulder development. Follow this up with Lever Seated Shoulder Press and work on the major muscle groups in the shoulders, addressing both strength and stability. The workout then shifts to bicep and tricep exercises, including Dumbbell Alternate Seated Hammer Curls and Barbell Lying Triceps Extensions. These exercises aim to tone and strengthen the upper arm muscles, essential for a balanced upper body workout. To conclude the session, incorporate some lower body and core work with exercises like Lever Lying Leg Curls, Sled 45° Leg Press, and Extra Decline Sit-ups. These movements engage the major muscles in the legs and core, enhancing overall strength and stability in the lower body.

    #Exercise / Sets
    1Cable Bar Lateral Pulldown1 set • 20 reps
    Cable Bar Lateral Pulldown
    2:AWide Grip Pull-Up3 sets • 8 reps
    Wide Grip Pull-Up
    3:ADumbbell Lateral Raise3 sets • 12, 10 and 8 reps
    Dumbbell Lateral Raise
    4:BLever Seated Shoulder Press3 sets • 12, 10 and 8 reps
    Lever Seated Shoulder Press
    5:BDumbbell Alternate Seated Hammer Curl3 sets • 12, 10 and 8 reps
    Dumbbell Alternate Seated Hammer Curl
    6:CBarbell Lying Triceps Extension3 sets • 12, 10 and 8 reps
    Barbell Lying Triceps Extension
    7:CLever Lying Leg Curl3 sets • 12, 10 and 8 reps
    Lever Lying Leg Curl
    8:DSled 45° Leg Press3 sets • 12, 10 and 8 reps
    Sled 45° Leg Press
    9:DExtra Decline Sit-up3 sets • 20, 15 and 12 reps
    Extra Decline Sit-up
  • Day 6

    Rest Day

  • Day 7

    Rest Day

Week 12

  • Day 1

    This strength workout is designed to target multiple muscle groups for a full-body experience. The workout starts with a superset of cable rear pulldowns and barbell bench presses to engage the back, chest, and arms effectively. Cable triceps pushdowns and lever preacher curls are then performed to isolate the arms, providing focused work on the triceps and biceps. The next superset involves barbell front chest squats to strengthen the lower body and lever seated calf raises to develop the calves. To conclude the session, barbell good mornings and hanging leg hip raises are incorporated to enhance the posterior chain and core strength. To get the most out of this workout, it is important to maintain proper form throughout each exercise. This ensures that the targeted muscles are effectively engaged and reduces the risk of injury. It is also essential to select appropriate weights that allow completing the designated number of reps with proper form. As with any exercise regimen, remember to warm up before starting and cool down at the end to prevent injury and aid muscle recovery. In terms of nutrition, consuming a balanced meal with a good mix of protein, carbohydrates, and healthy fats after this workout will aid in muscle recovery and growth. Hydration before, during, and after the session is also crucial for optimal performance and recovery. Incorporating these tips into your training routine will help maximize the benefits of this challenging and rewarding workout.

    #Exercise / Sets
    1:ACable Rear Pulldown3 sets • 12, 10 and 8 reps
    Cable Rear Pulldown
    2:BBarbell Bench Press3 sets • 12, 10 and 8 reps
    Barbell Bench Press
    3:BLever Preacher Curl (plate loaded)3 sets • 12, 10 and 8 reps
    Lever Preacher Curl (plate loaded)
    4:BCable Triceps Pushdown (SZ-bar)3 sets • 12, 10 and 8 reps
    Cable Triceps Pushdown (SZ-bar)
    5:CBarbell Front Chest Squat3 sets • 12, 10 and 8 reps
    Barbell Front Chest Squat
    6:CLever Seated Calf Raise (plate loaded)3 sets • 12, 10 and 8 reps
    Lever Seated Calf Raise (plate loaded)
    7:DBarbell Good Morning3 sets • 12, 10 and 8 reps
    Barbell Good Morning
    8:DHanging Leg Hip Raise3 sets • 12, 10 and 8 reps
    Hanging Leg Hip Raise
  • Day 2

    Rest Day

  • Day 3

    This workout routine is designed to target multiple muscle groups for a full-body challenge. Start with a superset of dumbbell chest fly and cable seated low row to engage your chest and back muscles. Moving on to the next superset, perform barbell reverse curls to target your forearm muscles followed by triceps dip to work on your triceps. After that, transition to barbell straight leg deadlift and lever leg extension for a lower body burn. Finish off the workout with dumbbell standing calf raises and side bends to focus on your calves and obliques. Remember to maintain proper form and breathing throughout the workout. It's important to choose weights that challenge you without compromising your technique. Rest for 60-90 seconds between sets to allow for optimal muscle recovery. As always, listen to your body and consult with a fitness professional before starting any new exercise program.

    #Exercise / Sets
    1:ADumbbell Chest Fly3 sets • 12, 10 and 8 reps
    Dumbbell Chest Fly
    2:ACable Seated Low Row3 sets • 12, 10 and 8 reps
    Cable Seated Low Row
    3:BBarbell Reverse Curl3 sets • 12, 10 and 8 reps
    Barbell Reverse Curl
    4:BTriceps Dip3 sets • 10 reps
    Triceps Dip
    5:CBarbell Straight Leg Deadlift3 sets • 12, 10 and 8 reps
    Barbell Straight Leg Deadlift
    6:CLever Leg Extension3 sets • 12, 10 and 8 reps
    Lever Leg Extension
    7:DDumbbell Standing Calf Raise3 sets • 20, 15 and 10 reps
    Dumbbell Standing Calf Raise
    8:DDumbbell Side Bend3 sets • 20, 15 and 12 reps
    Dumbbell Side Bend
  • Day 4

    Rest Day

  • Day 5

    This upper body workout is designed to help build strength and muscle in the back, shoulders, arms, and core. The workout begins with a cable bar lateral pulldown to target the lats and improve overall back strength and mass. This is followed by wide grip pull-ups to further engage the back muscles and improve pull-up performance. Superset A is then completed with dumbbell lateral raises to target the shoulders and improve shoulder stability and strength. The second superset, B, focuses on shoulder and arm development. It begins with lever seated shoulder presses, a great exercise for developing shoulder strength and mass, followed by dumbbell alternate seated hammer curls to target the biceps and brachialis. Superset C adds in barbell lying triceps extensions to target the triceps, and lever lying leg curls to work the hamstrings effectively. The workout finishes with superset D, incorporating sled 45° leg presses to target the quadriceps and glutes, along with extra decline sit-ups to strengthen and define the core. This comprehensive workout is ideal for those looking to build upper body strength and muscle, while also improving their pull-up and shoulder press performance.

    #Exercise / Sets
    1Cable Bar Lateral Pulldown1 set • 20 reps
    Cable Bar Lateral Pulldown
    2:AWide Grip Pull-Up3 sets • 8 reps
    Wide Grip Pull-Up
    3:ADumbbell Lateral Raise3 sets • 12, 10 and 8 reps
    Dumbbell Lateral Raise
    4:BLever Seated Shoulder Press3 sets • 12, 10 and 8 reps
    Lever Seated Shoulder Press
    5:BDumbbell Alternate Seated Hammer Curl3 sets • 12, 10 and 8 reps
    Dumbbell Alternate Seated Hammer Curl
    6:CBarbell Lying Triceps Extension3 sets • 12, 10 and 8 reps
    Barbell Lying Triceps Extension
    7:CLever Lying Leg Curl3 sets • 12, 10 and 8 reps
    Lever Lying Leg Curl
    8:DSled 45° Leg Press3 sets • 12, 10 and 8 reps
    Sled 45° Leg Press
    9:DExtra Decline Sit-up3 sets • 20, 15 and 12 reps
    Extra Decline Sit-up
  • Day 6

    Rest Day

  • Day 7

    Rest Day

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