Fitwill stands in solidarity with Ukraine

Ceres: 12-Week Full Body Workout

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

Ceres: 12-Week Full Body Workout is a comprehensive exercise plan designed for intermediate individuals seeking to build strength and lean muscle. This 3-day-per-week workout incorporates a variety of compound and isolation exercises, including barbell bench press, deadlifts, squats, and a range of cable and dumbbell movements. The program is structured to optimize muscle growth and fat burning, making it perfect for those looking to sculpt a balanced, strong physique. The exercises target all major muscle groups and are strategically arranged to ensure proper muscle recovery and progression. With a focus on functional movements, this workout plan promotes overall fitness and can be tailored to individual fitness levels. Whether your goal is to improve strength, increase muscle definition, or enhance athletic performance, Ceres: 12-Week Full Body Workout provides an effective and challenging regimen to help you achieve your fitness goals.

Preview Workout

Fitwill

Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot

Week 1

  • Day 1

    Looking for a complete full-body workout routine? This program has it all, from upper body to lower body exercises. The workout starts with wide grip cable lat pulldowns which target the back muscles, followed by barbell bench press to work on the chest, and cable reverse grip biceps curls for the biceps. The sequence then moves on to dumbbell lateral raises, barbell lying triceps extension, and barbell high bar squats to engage the shoulders, triceps, and lower body muscles. As the workout progresses, it includes lever calf stretch and captains chair straight leg raise to focus on the calves and abs. Each exercise consists of 4 sets in a descending rep range (20, 15, 12, and 12) to ensure both muscle endurance and strength are developed effectively. Remember to maintain proper form and control throughout each repetition to maximize the benefits of this workout.

    #Exercise / Sets
    1Wide Grip Cable Lat Pulldown4 sets • 20, 15, 12 and 12 reps
    Wide Grip Cable Lat Pulldown
    2Barbell Bench Press4 sets • 20, 15, 12 and 12 reps
    Barbell Bench Press
    3Cable Reverse Grip Biceps Curl (SZ-bar)4 sets • 20, 15, 12 and 12 reps
    Cable Reverse Grip Biceps Curl (SZ-bar)
    4Dumbbell Lateral Raise4 sets • 20, 15, 12 and 12 reps
    Dumbbell Lateral Raise
    5Barbell Lying Triceps Extension4 sets • 20, 15, 12 and 12 reps
    Barbell Lying Triceps Extension
    6Barbell High Bar Squat4 sets • 20, 15, 12 and 12 reps
    Barbell High Bar Squat
    7Lever Calf Stretch (plate loaded) Isometric4 sets • 20, 15, 12 and 12 reps
    Lever Calf Stretch (plate loaded) Isometric
    8Captains Chair Straight Leg Raise4 sets • 20, 15, 12 and 12 reps
    Captains Chair Straight Leg Raise
  • Day 2

    Rest Day

  • Day 3

    This workout is designed to target multiple muscle groups and improve overall strength and muscle size. The first superset consists of dumbbell chest flys and cable seated low rows. Chest flys are an effective exercise for targeting the chest muscles, while cable seated low rows engage the back muscles. This combination of exercises helps in building a balanced upper body strength. Moving on to the second superset, which consists of barbell seated behind head military press and dumbbell alternate seated hammer curls. Military press targets the shoulder muscles and helps in developing shoulder strength and stability, while hammer curls target the biceps, contributing to overall arm strength and size. Following this, the workout includes lever leg extensions to target the quadriceps, barbell deadlifts to engage the entire body and improve overall strength, lever calf raises to focus on the calf muscles, and cable side bends to engage the obliques. By incorporating these exercises into your training routine, you can effectively work on different muscle groups and achieve a balanced and comprehensive workout.

    #Exercise / Sets
    1Dumbbell Chest Fly4 sets • 20, 15, 12 and 12 reps
    Dumbbell Chest Fly
    2Cable Seated Low Row4 sets • 20, 15, 12 and 12 reps
    Cable Seated Low Row
    3Barbell Seated Behind Head Military Press4 sets • 20, 15, 12 and 12 reps
    Barbell Seated Behind Head Military Press
    4Dumbbell Alternate Seated Hammer Curl4 sets • 20, 15, 12 and 12 reps
    Dumbbell Alternate Seated Hammer Curl
    5Lever Leg Extension4 sets • 20, 15, 12 and 12 reps
    Lever Leg Extension
    6Barbell Deadlift4 sets • 20, 15, 12 and 12 reps
    Barbell Deadlift
    7Lever Calf Raise (bench press machine)4 sets • 20, 15, 12 and 12 reps
    Lever Calf Raise (bench press machine)
    8Cable Side Bend4 sets • 20, 15, 12 and 12 reps
    Cable Side Bend
  • Day 4

    Rest Day

  • Day 5

    This full-body workout is designed to build strength and muscle endurance. The workout includes a combination of compound and isolation exercises to target various muscle groups. Starting with lever seated crunches, the workout targets the core muscles, focusing on developing abdominal strength and stability. The cable wide grip rear pulldown behind the neck targets the upper back and lats, promoting muscle growth and strength in the back and arms. Moving on to the dumbbell incline bench press, the workout focuses on the chest, shoulders, and triceps, challenging the upper body with a compound movement. The barbell curl and barbell shrug exercises are designed to isolate the biceps and trapezius muscles, enhancing arm and upper back strength. The cable reverse grip triceps pushdown with the SZ-bar effectively targets the triceps for muscle definition and arm strength. Finally, the workout concludes with lever lying leg curls and Smith chair squats to target the hamstrings, glutes, and quadriceps, promoting lower body strength and muscle development. Incorporating this full-body workout into a regular exercise routine can lead to overall strength and muscle gains when combined with a proper nutrition plan and adequate rest.

    #Exercise / Sets
    1Lever Seated Crunch4 sets • 20, 15, 12 and 12 reps
    Lever Seated Crunch
    2Cable Wide Grip Rear Pulldown Behind Neck4 sets • 20, 15, 12 and 12 reps
    Cable Wide Grip Rear Pulldown Behind Neck
    3Dumbbell Incline Bench Press4 sets • 20, 15, 12 and 12 reps
    Dumbbell Incline Bench Press
    4Barbell Curl4 sets • 20, 15, 12 and 12 reps
    Barbell Curl
    5Barbell Shrug4 sets • 20, 15, 12 and 12 reps
    Barbell Shrug
    6Cable Reverse Grip Triceps Pushdown (SZ-bar)4 sets • 20, 15, 12 and 12 reps
    Cable Reverse Grip Triceps Pushdown (SZ-bar)
    7Lever Lying Leg Curl4 sets • 20, 15, 12 and 12 reps
    Lever Lying Leg Curl
    8Smith Chair Squat4 sets • 20, 15, 12 and 12 reps
    Smith Chair Squat
  • Day 6

    Rest Day

  • Day 7

    Rest Day

Week 2

  • Day 1

    This workout is designed to target multiple muscle groups and promote full-body strength and muscle development. Begin with the wide grip cable lat pulldown, focusing on maintaining proper form and a controlled movement throughout each set. Follow this with barbell bench press to engage the chest, shoulders, and triceps. The cable reverse grip biceps curl with an SZ-bar will effectively work the biceps while challenging forearm strength. Move on to the dumbbell lateral raise to target the shoulders and improve shoulder stability. For tricep development, the barbell lying triceps extension is an excellent exercise that also engages the core for stability. The barbell high bar squat is a compound movement that engages the lower body, core, and stabilizing muscles. Maintain proper form and use an appropriate weight to maximize its benefits. Finish the workout with lever calf stretch (plate loaded) isometric, focusing on an isometric hold at the peak of each rep, and captains chair straight leg raise to target the lower abdominal muscles. Remember to prioritize rest and recovery between sets and stay hydrated throughout the workout.

    #Exercise / Sets
    1Wide Grip Cable Lat Pulldown4 sets • 20, 15, 13 and 13 reps
    Wide Grip Cable Lat Pulldown
    2Barbell Bench Press4 sets • 20, 15, 13 and 13 reps
    Barbell Bench Press
    3Cable Reverse Grip Biceps Curl (SZ-bar)4 sets • 20, 15, 13 and 13 reps
    Cable Reverse Grip Biceps Curl (SZ-bar)
    4Dumbbell Lateral Raise4 sets • 20, 15, 13 and 13 reps
    Dumbbell Lateral Raise
    5Barbell Lying Triceps Extension4 sets • 20, 15, 13 and 13 reps
    Barbell Lying Triceps Extension
    6Barbell High Bar Squat4 sets • 20, 15, 13 and 13 reps
    Barbell High Bar Squat
    7Lever Calf Stretch (plate loaded) Isometric4 sets • 20, 15, 13 and 13 reps
    Lever Calf Stretch (plate loaded) Isometric
    8Captains Chair Straight Leg Raise4 sets • 20, 15, 13 and 13 reps
    Captains Chair Straight Leg Raise
  • Day 2

    Rest Day

  • Day 3

    This workout routine provides a comprehensive full-body workout. It's designed to target multiple muscle groups and engage different movement patterns, helping you build overall strength and endurance. The workout starts with Dumbbell Chest Fly and Cable Seated Low Row, which form the first superset targeting the chest and back muscles. The next superset is Barbell Seated Behind Head Military Press and Dumbbell Alternate Seated Hammer Curl, focusing on the shoulders and arms. After that, Lever Leg Extension and Barbell Deadlift are incorporated to target the lower body, followed by Lever Calf Raise and Cable Side Bend to engage the core and target the calves and obliques. With a total of 4 sets for each exercise, you'll be able to challenge your muscles and make progress in strength and endurance. Remember to maintain proper form and breathing throughout the workout, and adjust the weights as needed to ensure a challenging yet safe workout.

    #Exercise / Sets
    1Dumbbell Chest Fly4 sets • 20, 15, 13 and 13 reps
    Dumbbell Chest Fly
    2Cable Seated Low Row4 sets • 20, 15, 13 and 13 reps
    Cable Seated Low Row
    3Barbell Seated Behind Head Military Press4 sets • 20, 15, 13 and 13 reps
    Barbell Seated Behind Head Military Press
    4Dumbbell Alternate Seated Hammer Curl4 sets • 20, 15, 13 and 13 reps
    Dumbbell Alternate Seated Hammer Curl
    5Lever Leg Extension4 sets • 20, 15, 13 and 13 reps
    Lever Leg Extension
    6Barbell Deadlift4 sets • 20, 15, 13 and 13 reps
    Barbell Deadlift
    7Lever Calf Raise (bench press machine)4 sets • 20, 15, 13 and 13 reps
    Lever Calf Raise (bench press machine)
    8Cable Side Bend4 sets • 20, 15, 13 and 13 reps
    Cable Side Bend
  • Day 4

    Rest Day

  • Day 5

    This full-body workout is designed to help you build strength and muscle while targeting multiple muscle groups. The workout begins with lever seated crunches, which targets the abdominal muscles, followed by cable wide grip rear pulldowns behind the neck, targeting the upper back and lats. These exercises are performed as a superset to maximize efficiency and intensity. Moving on, dumbbell incline bench press targets the chest and triceps, followed by barbell curls targeting the biceps and barbell shrugs targeting the trapezius. These exercises work the upper body and are followed by cable reverse grip triceps pushdown with the SZ-bar to target the triceps. Lever lying leg curls target the hamstrings and glutes, while Smith chair squats focus on the quadriceps and glutes to provide a full-body workout. Each exercise is performed for 4 sets with a decreasing rep range of 20, 15, 13, and 13, allowing for a mix of endurance and strength building. Remember to maintain proper form and breathing throughout each exercise to maximize effectiveness and reduce the risk of injury. Make sure to fuel your body with a balanced diet to support your workouts and allow for proper recovery.

    #Exercise / Sets
    1Lever Seated Crunch4 sets • 20, 15, 13 and 13 reps
    Lever Seated Crunch
    2Cable Wide Grip Rear Pulldown Behind Neck4 sets • 20, 15, 13 and 13 reps
    Cable Wide Grip Rear Pulldown Behind Neck
    3Dumbbell Incline Bench Press4 sets • 20, 15, 13 and 13 reps
    Dumbbell Incline Bench Press
    4Barbell Curl4 sets • 20, 15, 13 and 13 reps
    Barbell Curl
    5Barbell Shrug4 sets • 20, 15, 13 and 13 reps
    Barbell Shrug
    6Cable Reverse Grip Triceps Pushdown (SZ-bar)4 sets • 20, 15, 13 and 13 reps
    Cable Reverse Grip Triceps Pushdown (SZ-bar)
    7Lever Lying Leg Curl4 sets • 20, 15, 13 and 13 reps
    Lever Lying Leg Curl
    8Smith Chair Squat4 sets • 20, 15, 13 and 13 reps
    Smith Chair Squat
  • Day 6

    Rest Day

  • Day 7

    Rest Day

Week 3

  • Day 1

    This workout is designed to engage multiple muscle groups for a comprehensive full-body workout. Begin with wide grip cable lat pulldowns to engage the back, followed by barbell bench presses for the chest. The cable reverse grip biceps curl with an SZ-bar targets the biceps, while dumbbell lateral raises enhance shoulder strength and stability. Barbell lying triceps extensions focus on strengthening the triceps, and barbell high bar squats work the lower body. The lever calf stretch with plate load and captains chair straight leg raises engage the core and provide a comprehensive lower body workout. With 4 sets at descending rep ranges, this workout is designed to challenge and build strength and endurance over time.

    #Exercise / Sets
    1Wide Grip Cable Lat Pulldown4 sets • 20, 15, 14 and 14 reps
    Wide Grip Cable Lat Pulldown
    2Barbell Bench Press4 sets • 20, 15, 14 and 14 reps
    Barbell Bench Press
    3Cable Reverse Grip Biceps Curl (SZ-bar)4 sets • 20, 15, 14 and 14 reps
    Cable Reverse Grip Biceps Curl (SZ-bar)
    4Dumbbell Lateral Raise4 sets • 20, 15, 14 and 14 reps
    Dumbbell Lateral Raise
    5Barbell Lying Triceps Extension4 sets • 20, 15, 14 and 14 reps
    Barbell Lying Triceps Extension
    6Barbell High Bar Squat4 sets • 20, 15, 14 and 14 reps
    Barbell High Bar Squat
    7Lever Calf Stretch (plate loaded) Isometric4 sets • 20, 15, 14 and 14 reps
    Lever Calf Stretch (plate loaded) Isometric
    8Captains Chair Straight Leg Raise4 sets • 20, 15, 14 and 14 reps
    Captains Chair Straight Leg Raise
  • Day 2

    Rest Day

  • Day 3

    This full-body workout is designed to help you build muscle and strength across multiple muscle groups. The workout consists of eight exercises, focusing on chest, back, shoulders, arms, and legs. The first superset includes Dumbbell Chest Fly and Cable Seated Low Row. The Dumbbell Chest Fly primarily targets the chest muscles, while the Cable Seated Low Row engages the upper back and biceps. The second superset includes Barbell Seated Behind Head Military Press and Dumbbell Alternate Seated Hammer Curl. The Barbell Seated Behind Head Military Press targets the shoulder muscles, while the Dumbbell Alternate Seated Hammer Curl isolates the biceps. In addition, the workout includes Lever Leg Extension, Barbell Deadlift, Lever Calf Raise, and Cable Side Bend to engage the legs, back, and core, ensuring a comprehensive workout. Each exercise is performed for 4 sets, with different rep ranges. It's important to choose weights that challenge you while maintaining proper form throughout the workout. Remember to warm up before starting the workout and cool down afterward. Stay hydrated and fuel your body with a healthy, balanced diet to support your fitness goals.

    #Exercise / Sets
    1Dumbbell Chest Fly4 sets • 20, 15, 14 and 14 reps
    Dumbbell Chest Fly
    2Cable Seated Low Row4 sets • 20, 15, 14 and 14 reps
    Cable Seated Low Row
    3Barbell Seated Behind Head Military Press4 sets • 20, 15, 14 and 14 reps
    Barbell Seated Behind Head Military Press
    4Dumbbell Alternate Seated Hammer Curl4 sets • 20, 15, 14 and 14 reps
    Dumbbell Alternate Seated Hammer Curl
    5Lever Leg Extension4 sets • 20, 15, 14 and 14 reps
    Lever Leg Extension
    6Barbell Deadlift4 sets • 20, 15, 14 and 14 reps
    Barbell Deadlift
    7Lever Calf Raise (bench press machine)4 sets • 20, 15, 14 and 14 reps
    Lever Calf Raise (bench press machine)
    8Cable Side Bend4 sets • 20, 15, 14 and 14 reps
    Cable Side Bend
  • Day 4

    Rest Day

  • Day 5

    Get ready to challenge your body with this full-body workout targeting multiple muscle groups. This workout is designed to help you build strength, improve muscle tone, and enhance overall athleticism. It includes a combination of compound exercises and isolation movements to ensure a well-rounded workout. The first superset kicks off with lever seated crunches to engage your core muscles, followed by cable wide grip rear pulldowns behind the neck to work your back muscles. The lever seated crunches focus on strengthening the abdominal muscles and enhancing core stability, while the cable wide grip rear pulldowns work on the lats and upper back. Moving on to the second superset, you'll transition to dumbbell incline bench press to target the chest and triceps, followed by barbell curls to work the biceps. The use of dumbbells in the incline bench press helps increase the range of motion and activates stabilizing muscles, while the barbell curls focus on building bicep strength. To round out the workout, you'll incorporate barbell shrugs to develop the upper trapezius muscles, cable reverse grip triceps pushdowns to target the triceps, lever lying leg curls for hamstring engagement, and Smith chair squats for a challenging lower body exercise. Remember to focus on proper form and controlled movements throughout each exercise to maximize the effectiveness of the workout.

    #Exercise / Sets
    1Lever Seated Crunch4 sets • 20, 15, 14 and 14 reps
    Lever Seated Crunch
    2Cable Wide Grip Rear Pulldown Behind Neck4 sets • 20, 15, 14 and 14 reps
    Cable Wide Grip Rear Pulldown Behind Neck
    3Dumbbell Incline Bench Press4 sets • 20, 15, 14 and 14 reps
    Dumbbell Incline Bench Press
    4Barbell Curl4 sets • 20, 15, 14 and 14 reps
    Barbell Curl
    5Barbell Shrug4 sets • 20, 15, 14 and 14 reps
    Barbell Shrug
    6Cable Reverse Grip Triceps Pushdown (SZ-bar)4 sets • 20, 15, 14 and 14 reps
    Cable Reverse Grip Triceps Pushdown (SZ-bar)
    7Lever Lying Leg Curl4 sets • 20, 15, 14 and 14 reps
    Lever Lying Leg Curl
    8Smith Chair Squat4 sets • 20, 15, 14 and 14 reps
    Smith Chair Squat
  • Day 6

    Rest Day

  • Day 7

    Rest Day

Week 4

  • Day 1

    Looking to push your fitness boundaries? This intense full-body workout is designed to help you build strength and muscle. It includes a variety of exercises that target different muscle groups for a comprehensive training session. Start with the Wide Grip Cable Lat Pulldown to engage your back muscles and improve upper body strength. Follow it up with the Barbell Bench Press to challenge your chest and arm muscles. The Cable Reverse Grip Biceps Curl (SZ-bar) is next, focusing on sculpting and strengthening the biceps. Moving on to the Dumbbell Lateral Raise, you'll work on shoulder stability and strength. The Barbell Lying Triceps Extension is an excellent exercise for targeting and defining the triceps. The Barbell High Bar Squat is included to engage the lower body and core, promoting overall lower body strength. Lastly, the Lever Calf Stretch (plate loaded) Isometric and Captains Chair Straight Leg Raise will conclude the workout by focusing on the calves and core muscles. Remember to maintain proper form and breathing throughout each exercise and adjust the weight to your fitness level for effective training.

    #Exercise / Sets
    1Wide Grip Cable Lat Pulldown4 sets • 20, 15, 10 and 10 reps
    Wide Grip Cable Lat Pulldown
    2Barbell Bench Press4 sets • 20, 15, 10 and 10 reps
    Barbell Bench Press
    3Cable Reverse Grip Biceps Curl (SZ-bar)4 sets • 20, 15, 10 and 10 reps
    Cable Reverse Grip Biceps Curl (SZ-bar)
    4Dumbbell Lateral Raise4 sets • 20, 15, 10 and 10 reps
    Dumbbell Lateral Raise
    5Barbell Lying Triceps Extension4 sets • 20, 15, 10 and 10 reps
    Barbell Lying Triceps Extension
    6Barbell High Bar Squat4 sets • 20, 15, 10 and 10 reps
    Barbell High Bar Squat
    7Lever Calf Stretch (plate loaded) Isometric4 sets • 20, 15, 10 and 10 reps
    Lever Calf Stretch (plate loaded) Isometric
    8Captains Chair Straight Leg Raise4 sets • 20, 15, 10 and 10 reps
    Captains Chair Straight Leg Raise
  • Day 2

    Rest Day

  • Day 3

    This full-body workout routine is designed to target multiple muscle groups and provide a comprehensive training experience. The workout begins with dumbbell chest fly to engage the chest muscles, followed by cable seated low row for the back. The next superset includes barbell seated behind head military press which targets the shoulders and dumbbell alternate seated hammer curl for the arms. Moving on to the lower body, lever leg extension is utilized for the quadriceps and barbell deadlift for the hamstrings and glutes. The workout finishes with lever calf raise on the bench press machine for the calf muscles and cable side bend for the obliques. To perform the exercises effectively, focus on maintaining proper form and technique throughout the sets. Keep the movements controlled and deliberate, avoiding any jerky or momentum-based actions. Gradually increase the weight as you progress through the sets, ensuring that the final repetitions are challenging. Remember to incorporate appropriate warm-up and cool-down routines to prevent injury and aid in muscle recovery. Proper nutrition and adequate rest are essential for optimizing the benefits of this workout, so be sure to nourish your body with a balanced diet and allow for sufficient recovery time between sessions.

    #Exercise / Sets
    1Dumbbell Chest Fly4 sets • 20, 15, 10 and 10 reps
    Dumbbell Chest Fly
    2Cable Seated Low Row4 sets • 20, 15, 10 and 10 reps
    Cable Seated Low Row
    3Barbell Seated Behind Head Military Press4 sets • 20, 15, 10 and 10 reps
    Barbell Seated Behind Head Military Press
    4Dumbbell Alternate Seated Hammer Curl4 sets • 20, 15, 10 and 10 reps
    Dumbbell Alternate Seated Hammer Curl
    5Lever Leg Extension4 sets • 20, 15, 10 and 10 reps
    Lever Leg Extension
    6Barbell Deadlift4 sets • 20, 15, 10 and 10 reps
    Barbell Deadlift
    7Lever Calf Raise (bench press machine)4 sets • 20, 15, 10 and 10 reps
    Lever Calf Raise (bench press machine)
    8Cable Side Bend4 sets • 20, 15, 10 and 10 reps
    Cable Side Bend
  • Day 4

    Rest Day

  • Day 5

    This workout is designed to provide a full-body challenge, targeting different muscle groups in each exercise. The lever seated crunch strengthens the core, while the cable wide grip rear pulldown behind neck focuses on the back muscles. Dumbbell incline bench press works the chest and arms, while barbell curl targets the biceps. Barbell shrug and cable reverse grip triceps pushdown focus on the shoulders and triceps, respectively. The lever lying leg curl and Smith chair squat work the legs and glutes. By incorporating these exercises into your routine, you can build overall strength and muscle tone. Remember to focus on proper form and breathing throughout each exercise, and adjust the weights to your fitness level to ensure a challenging but achievable workout.

    #Exercise / Sets
    1Lever Seated Crunch4 sets • 20, 15, 10 and 10 reps
    Lever Seated Crunch
    2Cable Wide Grip Rear Pulldown Behind Neck4 sets • 20, 15, 10 and 10 reps
    Cable Wide Grip Rear Pulldown Behind Neck
    3Dumbbell Incline Bench Press4 sets • 20, 15, 10 and 10 reps
    Dumbbell Incline Bench Press
    4Barbell Curl4 sets • 20, 15, 10 and 10 reps
    Barbell Curl
    5Barbell Shrug4 sets • 20, 15, 10 and 10 reps
    Barbell Shrug
    6Cable Reverse Grip Triceps Pushdown (SZ-bar)4 sets • 20, 15, 10 and 10 reps
    Cable Reverse Grip Triceps Pushdown (SZ-bar)
    7Lever Lying Leg Curl4 sets • 20, 15, 10 and 10 reps
    Lever Lying Leg Curl
    8Smith Chair Squat4 sets • 20, 15, 10 and 10 reps
    Smith Chair Squat
  • Day 6

    Rest Day

  • Day 7

    Rest Day

Week 5

  • Day 1

    This intense full-body workout is designed to push your limits and maximize strength and muscle gains. The workout consists of two supersets, incorporating a range of exercises to target different muscle groups. The first superset includes Wide Grip Cable Lat Pulldown, Barbell Bench Press, Cable Reverse Grip Biceps Curl, and Dumbbell Lateral Raise. The second superset includes Barbell Lying Triceps Extension, Barbell High Bar Squat, Lever Calf Stretch (plate loaded) Isometric, and Captains Chair Straight Leg Raise. Each exercise is performed for 4 sets with decreasing reps (20, 15, 11, and 11), challenging both muscular endurance and strength. It's important to maintain proper form throughout each exercise and to choose weights that are challenging but allow you to complete the prescribed reps with good technique. Remember to warm up before starting the workout and to cool down and stretch after. Make sure to stay hydrated and consume a balanced meal with protein and carbohydrates to aid in muscle recovery and growth.

    #Exercise / Sets
    1Wide Grip Cable Lat Pulldown4 sets • 20, 15, 11 and 11 reps
    Wide Grip Cable Lat Pulldown
    2Barbell Bench Press4 sets • 20, 15, 11 and 11 reps
    Barbell Bench Press
    3Cable Reverse Grip Biceps Curl (SZ-bar)4 sets • 20, 15, 11 and 11 reps
    Cable Reverse Grip Biceps Curl (SZ-bar)
    4Dumbbell Lateral Raise4 sets • 20, 15, 11 and 11 reps
    Dumbbell Lateral Raise
    5Barbell Lying Triceps Extension4 sets • 20, 15, 11 and 11 reps
    Barbell Lying Triceps Extension
    6Barbell High Bar Squat4 sets • 20, 15, 11 and 11 reps
    Barbell High Bar Squat
    7Lever Calf Stretch (plate loaded) Isometric4 sets • 20, 15, 11 and 11 reps
    Lever Calf Stretch (plate loaded) Isometric
    8Captains Chair Straight Leg Raise4 sets • 20, 15, 11 and 11 reps
    Captains Chair Straight Leg Raise
  • Day 2

    Rest Day

  • Day 3

    Get ready for an intense full-body workout that will challenge your muscles and push you to your limits. This workout routine targets multiple muscle groups including chest, back, shoulders, arms, legs, and core, providing a comprehensive strength and endurance training. The workout begins with the Dumbbell Chest Fly, a great exercise to engage the chest muscles and improve upper body strength. This is followed by the Cable Seated Low Row, focusing on the back muscles to provide balance and symmetry to the upper body. Moving on to the shoulders, the Barbell Seated Behind Head Military Press is an effective exercise for building shoulder strength and stability. For the arms, the Dumbbell Alternate Seated Hammer Curl is included to target the biceps and forearms. The routine also incorporates the Lever Leg Extension to work the quadriceps and glutes, followed by the Barbell Deadlift to engage the posterior chain and promote overall functional strength. The workout continues with the Lever Calf Raise using a bench press machine, which effectively targets the calf muscles for lower body development. Lastly, the Cable Side Bend is included to strengthen the core muscles and improve overall stability. With a combination of consistent effort and proper form, this workout is designed to help you build strength, endurance, and muscle definition.

    #Exercise / Sets
    1Dumbbell Chest Fly4 sets • 20, 15, 11 and 11 reps
    Dumbbell Chest Fly
    2Cable Seated Low Row4 sets • 20, 15, 11 and 11 reps
    Cable Seated Low Row
    3Barbell Seated Behind Head Military Press4 sets • 20, 15, 11 and 11 reps
    Barbell Seated Behind Head Military Press
    4Dumbbell Alternate Seated Hammer Curl4 sets • 20, 15, 11 and 11 reps
    Dumbbell Alternate Seated Hammer Curl
    5Lever Leg Extension4 sets • 20, 15, 11 and 11 reps
    Lever Leg Extension
    6Barbell Deadlift4 sets • 20, 15, 11 and 11 reps
    Barbell Deadlift
    7Lever Calf Raise (bench press machine)4 sets • 20, 15, 11 and 11 reps
    Lever Calf Raise (bench press machine)
    8Cable Side Bend4 sets • 20, 15, 11 and 11 reps
    Cable Side Bend
  • Day 4

    Rest Day

  • Day 5

    This intense full-body workout is designed to build strength and muscle while improving overall fitness. The workout includes a combination of exercises targeting different muscle groups to provide a comprehensive training stimulus. The lever seated crunch is an effective exercise for strengthening the core muscles, while the cable wide grip rear pulldown behind the neck targets the back muscles, helping to improve posture and upper body strength. Dumbbell incline bench press is included to work the chest, shoulders, and triceps, promoting balanced upper body development. The barbell curl and barbell shrug are essential for developing the biceps and upper back, respectively. Additionally, the cable reverse grip triceps pushdown and lever lying leg curl focus on triceps and hamstring development. Smith chair squats are incorporated to target the lower body, specifically the quadriceps, hamstrings, and glutes. To maximize the effectiveness of this workout, it's important to focus on proper form and technique for each exercise. Ensure that the weights used are challenging but manageable, and aim to maintain strict control throughout each repetition. Rest periods between sets should be kept to a minimum to maintain intensity. It's important to customize the weights and reps based on individual fitness levels and goals. It's also essential to maintain proper nutrition and hydration to support the demands of this challenging workout and aid in recovery and muscle growth. Remember to consult with a fitness professional before starting any new workout regimen.

    #Exercise / Sets
    1Lever Seated Crunch4 sets • 20, 15, 11 and 11 reps
    Lever Seated Crunch
    2Cable Wide Grip Rear Pulldown Behind Neck4 sets • 20, 15, 11 and 11 reps
    Cable Wide Grip Rear Pulldown Behind Neck
    3Dumbbell Incline Bench Press4 sets • 20, 15, 11 and 11 reps
    Dumbbell Incline Bench Press
    4Barbell Curl4 sets • 20, 15, 11 and 11 reps
    Barbell Curl
    5Barbell Shrug4 sets • 20, 15, 11 and 11 reps
    Barbell Shrug
    6Cable Reverse Grip Triceps Pushdown (SZ-bar)4 sets • 20, 15, 11 and 11 reps
    Cable Reverse Grip Triceps Pushdown (SZ-bar)
    7Lever Lying Leg Curl4 sets • 20, 15, 11 and 11 reps
    Lever Lying Leg Curl
    8Smith Chair Squat4 sets • 20, 15, 11 and 11 reps
    Smith Chair Squat
  • Day 6

    Rest Day

  • Day 7

    Rest Day

Week 6

  • Day 1

    This full-body workout is designed to help you build strength and muscle while improving overall fitness. The workout begins with wide grip cable lat pulldowns, targeting the back and arm muscles. This is followed by barbell bench presses, which work the chest, shoulders, and triceps. The cable reverse grip biceps curl and dumbbell lateral raise focus on the biceps and shoulder muscles, while the barbell lying triceps extension targets the triceps. The barbell high bar squat is a compound movement that engages multiple muscle groups, including the quads, hamstrings, glutes, and core. The lever calf stretch and captains chair straight leg raise help to strengthen and tone the lower body. By incorporating these exercises into your routine, you can enhance muscle development, improve endurance, and boost overall fitness.

    #Exercise / Sets
    1Wide Grip Cable Lat Pulldown4 sets • 20, 15, 12 and 12 reps
    Wide Grip Cable Lat Pulldown
    2Barbell Bench Press4 sets • 20, 15, 12 and 12 reps
    Barbell Bench Press
    3Cable Reverse Grip Biceps Curl (SZ-bar)4 sets • 20, 15, 12 and 12 reps
    Cable Reverse Grip Biceps Curl (SZ-bar)
    4Dumbbell Lateral Raise4 sets • 20, 15, 12 and 12 reps
    Dumbbell Lateral Raise
    5Barbell Lying Triceps Extension4 sets • 20, 15, 12 and 12 reps
    Barbell Lying Triceps Extension
    6Barbell High Bar Squat4 sets • 20, 15, 12 and 12 reps
    Barbell High Bar Squat
    7Lever Calf Stretch (plate loaded) Isometric4 sets • 20, 15, 12 and 12 reps
    Lever Calf Stretch (plate loaded) Isometric
    8Captains Chair Straight Leg Raise4 sets • 20, 15, 12 and 12 reps
    Captains Chair Straight Leg Raise
  • Day 2

    Rest Day

  • Day 3

    Get ready for an intense full body workout designed to build muscle and burn fat. This workout is perfect for those looking to challenge themselves and take their fitness to the next level. The workout starts with the dumbbell chest fly, targeting the chest muscles and enhancing the overall upper body strength. Followed by the cable seated low row, focusing on the back muscles for a strong and defined back. The barbell seated behind head military press will work on the shoulders, increasing upper body strength and stability. Moving on to the dumbbell alternate seated hammer curl, it will engage the biceps, promoting arm strength and development. The lever leg extension will target the quadriceps, helping to increase lower body strength and stability. Next, the barbell deadlift, a compound exercise that targets multiple muscle groups including the back, glutes, and hamstrings, promoting overall strength and power. The lever calf raise on the bench press machine will focus on the calf muscles, aiding in lower body strength and stability. Finally, the cable side bend will engage the obliques, aiding in core strength and stability. By completing this workout, you'll be well on your way to building a strong and well-rounded physique.

    #Exercise / Sets
    1Dumbbell Chest Fly4 sets • 20, 15, 12 and 12 reps
    Dumbbell Chest Fly
    2Cable Seated Low Row4 sets • 20, 15, 12 and 12 reps
    Cable Seated Low Row
    3Barbell Seated Behind Head Military Press4 sets • 20, 15, 12 and 12 reps
    Barbell Seated Behind Head Military Press
    4Dumbbell Alternate Seated Hammer Curl4 sets • 20, 15, 12 and 12 reps
    Dumbbell Alternate Seated Hammer Curl
    5Lever Leg Extension4 sets • 20, 15, 12 and 12 reps
    Lever Leg Extension
    6Barbell Deadlift4 sets • 20, 15, 12 and 12 reps
    Barbell Deadlift
    7Lever Calf Raise (bench press machine)4 sets • 20, 15, 12 and 12 reps
    Lever Calf Raise (bench press machine)
    8Cable Side Bend4 sets • 20, 15, 12 and 12 reps
    Cable Side Bend
  • Day 4

    Rest Day

  • Day 5

    This workout routine offers a comprehensive approach to building strength and toning multiple muscle groups. The first superset focuses on the core, back, and chest by combining lever seated crunches with cable wide grip rear pulldowns behind the neck and dumbbell incline bench press. This combination enhances your core stability and strengthens your back and chest muscles. The second superset is designed to target the biceps, trapezius, triceps, and legs through barbell curls, barbell shrugs, cable reverse grip triceps pushdowns, lever lying leg curls, and Smith chair squats. These exercises effectively engage different muscles to facilitate a full-body workout. To maximize the benefits of this routine, ensure proper form and technique for each exercise. Engage your core throughout the workout, and focus on controlled movements to avoid any risk of injury. Remember to warm up before starting and stretch to cool down after completing the workout. Additionally, maintaining a balanced diet with adequate protein intake will support muscle recovery and growth. With consistency and dedication, this workout can contribute to achieving your fitness goals.

    #Exercise / Sets
    1Lever Seated Crunch4 sets • 20, 15, 12 and 12 reps
    Lever Seated Crunch
    2Cable Wide Grip Rear Pulldown Behind Neck4 sets • 20, 15, 12 and 12 reps
    Cable Wide Grip Rear Pulldown Behind Neck
    3Dumbbell Incline Bench Press4 sets • 20, 15, 12 and 12 reps
    Dumbbell Incline Bench Press
    4Barbell Curl4 sets • 20, 15, 12 and 12 reps
    Barbell Curl
    5Barbell Shrug4 sets • 20, 15, 12 and 12 reps
    Barbell Shrug
    6Cable Reverse Grip Triceps Pushdown (SZ-bar)4 sets • 20, 15, 12 and 12 reps
    Cable Reverse Grip Triceps Pushdown (SZ-bar)
    7Lever Lying Leg Curl4 sets • 20, 15, 12 and 12 reps
    Lever Lying Leg Curl
    8Smith Chair Squat4 sets • 20, 15, 12 and 12 reps
    Smith Chair Squat
  • Day 6

    Rest Day

  • Day 7

    Rest Day

Week 7

  • Day 1

    This full-body workout is designed to help you build strength and size across all muscle groups. It begins with wide grip cable lat pulldowns to target the back muscles, followed by barbell bench presses to work the chest, and reverse grip biceps curls to focus on the biceps. The next sequence includes dumbbell lateral raises for shoulder development, barbell lying triceps extensions for triceps strength, and barbell high bar squats to engage the lower body. The workout finishes with lever calf stretches and captains chair straight leg raises to enhance calf and abdominal muscle endurance. To maximize the efficacy of this workout, it's important to focus on maintaining proper form and technique throughout each exercise. Additionally, ensure that you're using an appropriate weight for each set to achieve the targeted rep range, while also challenging yourself. Remember to warm up before starting the workout and cool down afterwards to prevent injury and aid recovery. Consistency and gradual progression in weights and reps will contribute to overall improvements in strength, muscle tone, and endurance.

    #Exercise / Sets
    1Wide Grip Cable Lat Pulldown4 sets • 20, 15, 8 and 8 reps
    Wide Grip Cable Lat Pulldown
    2Barbell Bench Press4 sets • 20, 15, 8 and 8 reps
    Barbell Bench Press
    3Cable Reverse Grip Biceps Curl (SZ-bar)4 sets • 20, 15, 8 and 8 reps
    Cable Reverse Grip Biceps Curl (SZ-bar)
    4Dumbbell Lateral Raise4 sets • 20, 15, 8 and 8 reps
    Dumbbell Lateral Raise
    5Barbell Lying Triceps Extension4 sets • 20, 15, 8 and 8 reps
    Barbell Lying Triceps Extension
    6Barbell High Bar Squat4 sets • 20, 15, 8 and 8 reps
    Barbell High Bar Squat
    7Lever Calf Stretch (plate loaded) Isometric4 sets • 20, 15, 8 and 8 reps
    Lever Calf Stretch (plate loaded) Isometric
    8Captains Chair Straight Leg Raise4 sets • 20, 15, 8 and 8 reps
    Captains Chair Straight Leg Raise
  • Day 2

    Rest Day

  • Day 3

    This full-body workout is designed to target multiple muscle groups and help you build strength and muscle. Starting with the dumbbell chest fly, you will engage your chest muscles by using controlled movements to open and close your arms, working through a full range of motion. Following this, the cable seated low row will target your back muscles, helping to improve your posture and upper body strength. Moving on to the barbell seated behind head military press, your shoulder muscles will be engaged as you press the barbell overhead, providing a comprehensive shoulder workout. Once you've completed the upper body exercises, transition to the lower body with the lever leg extension, which focuses on strengthening your quadriceps. The barbell deadlift is a compound exercise that engages multiple muscle groups, including the hamstrings, glutes, and lower back, helping to develop overall strength and power in the lower body. To target the calf muscles, the lever calf raise on the bench press machine is included in the workout. Finally, the cable side bend targets the obliques, helping to strengthen the core and promote stability. By incorporating these exercises into your workout routine, you can promote balanced muscle development and overall strength throughout your entire body.

    #Exercise / Sets
    1Dumbbell Chest Fly4 sets • 20, 15, 8 and 8 reps
    Dumbbell Chest Fly
    2Cable Seated Low Row4 sets • 20, 15, 8 and 8 reps
    Cable Seated Low Row
    3Barbell Seated Behind Head Military Press4 sets • 20, 15, 8 and 8 reps
    Barbell Seated Behind Head Military Press
    4Dumbbell Alternate Seated Hammer Curl4 sets • 20, 15, 8 and 8 reps
    Dumbbell Alternate Seated Hammer Curl
    5Lever Leg Extension4 sets • 20, 15, 8 and 8 reps
    Lever Leg Extension
    6Barbell Deadlift4 sets • 20, 15, 8 and 8 reps
    Barbell Deadlift
    7Lever Calf Raise (bench press machine)4 sets • 20, 15, 8 and 8 reps
    Lever Calf Raise (bench press machine)
    8Cable Side Bend4 sets • 20, 15, 8 and 8 reps
    Cable Side Bend
  • Day 4

    Rest Day

  • Day 5

    This full-body strength and conditioning workout is designed to target multiple muscle groups and help build strength and definition. Begin with the lever seated crunch, focusing on contracting the abdominal muscles with each repetition to build core strength and stability. Pair this with the cable wide grip rear pulldown behind neck to engage the upper back and lats, enhancing overall back strength and posture. Transition into the dumbbell incline bench press to target the chest, shoulders, and triceps, promoting upper body strength and muscle development. Follow this with the barbell curl to focus on the biceps, ensuring proper form and controlled movement to maximize the effectiveness of each repetition. Continue the workout with the barbell shrug to strengthen the trapezius muscles and improve shoulder stability, and the cable reverse grip triceps pushdown (SZ-bar) to target the triceps, emphasizing controlled extension and contraction for optimal results. Finally, incorporate the lever lying leg curl and Smith chair squat to engage the lower body, promoting balanced muscle development and overall lower body strength. Remember to maintain proper form and breathing throughout the workout for maximum benefit. With consistent training and proper nutrition, this workout can contribute to overall strength gains and muscle definition.

    #Exercise / Sets
    1Lever Seated Crunch4 sets • 20, 15, 8 and 8 reps
    Lever Seated Crunch
    2Cable Wide Grip Rear Pulldown Behind Neck4 sets • 20, 15, 8 and 8 reps
    Cable Wide Grip Rear Pulldown Behind Neck
    3Dumbbell Incline Bench Press4 sets • 20, 15, 8 and 8 reps
    Dumbbell Incline Bench Press
    4Barbell Curl4 sets • 20, 15, 8 and 8 reps
    Barbell Curl
    5Barbell Shrug4 sets • 20, 15, 8 and 8 reps
    Barbell Shrug
    6Cable Reverse Grip Triceps Pushdown (SZ-bar)4 sets • 20, 15, 8 and 8 reps
    Cable Reverse Grip Triceps Pushdown (SZ-bar)
    7Lever Lying Leg Curl4 sets • 20, 15, 8 and 8 reps
    Lever Lying Leg Curl
    8Smith Chair Squat4 sets • 20, 15, 8 and 8 reps
    Smith Chair Squat
  • Day 6

    Rest Day

  • Day 7

    Rest Day

Week 8

  • Day 1

    Get ready for an intense full-body workout that targets various muscle groups to enhance muscle strength and endurance. This workout includes exercises such as Wide Grip Cable Lat Pulldown, Barbell Bench Press, Cable Reverse Grip Biceps Curl, Dumbbell Lateral Raise, Barbell Lying Triceps Extension, Barbell High Bar Squat, Lever Calf Stretch, and Captains Chair Straight Leg Raise. Each exercise is performed for 4 sets with a descending rep range, starting with 20 reps and progressively reducing the reps down to 9. The workout is designed to challenge your muscles and promote hypertrophy. For the first superset, start with Wide Grip Cable Lat Pulldown followed by Barbell Bench Press. Rest adequately between sets to ensure muscular recovery while maintaining the intensity. Then move on to Cable Reverse Grip Biceps Curl paired with Dumbbell Lateral Raise as the second superset. Focus on proper form and technique to maximize the benefits of each exercise. Finish off the session with Barbell High Bar Squat, Lever Calf Stretch, and Captains Chair Straight Leg Raise to work on lower body strength and core stability. Remember to stay hydrated and fuel your body with a balanced diet to support muscle recovery and growth. Consistency and determination will lead to progress and improved overall fitness.

    #Exercise / Sets
    1Wide Grip Cable Lat Pulldown4 sets • 20, 15, 9 and 9 reps
    Wide Grip Cable Lat Pulldown
    2Barbell Bench Press4 sets • 20, 15, 9 and 9 reps
    Barbell Bench Press
    3Cable Reverse Grip Biceps Curl (SZ-bar)4 sets • 20, 15, 9 and 9 reps
    Cable Reverse Grip Biceps Curl (SZ-bar)
    4Dumbbell Lateral Raise4 sets • 20, 15, 9 and 9 reps
    Dumbbell Lateral Raise
    5Barbell Lying Triceps Extension4 sets • 20, 15, 9 and 9 reps
    Barbell Lying Triceps Extension
    6Barbell High Bar Squat4 sets • 20, 15, 9 and 9 reps
    Barbell High Bar Squat
    7Lever Calf Stretch (plate loaded) Isometric4 sets • 20, 15, 9 and 9 reps
    Lever Calf Stretch (plate loaded) Isometric
    8Captains Chair Straight Leg Raise4 sets • 20, 15, 9 and 9 reps
    Captains Chair Straight Leg Raise
  • Day 2

    Rest Day

  • Day 3

    This intense full-body workout combines a variety of exercises using dumbbells, cables, and barbells to target different muscle groups. It is designed to enhance strength and build muscle. The workout consists of 8 exercises performed for 4 sets each, with a decreasing number of reps in each set to maximize muscle fatigue and stimulate muscle growth. The workout starts with the Dumbbell Chest Fly and progresses to the Cable Seated Low Row to target the chest and back muscles. Following this, the Barbell Seated Behind Head Military Press works the shoulder and triceps while the Dumbbell Alternate Seated Hammer Curl focuses on the biceps. The Lever Leg Extension and Barbell Deadlift help in targeting the lower body muscles, especially the quadriceps, hamstrings, and glutes. The workout is completed with the Lever Calf Raise (bench press machine) and Cable Side Bend, which aid in strengthening the calves and obliques. To maximize the effectiveness of this workout, it's crucial to maintain proper form with each exercise, gradually increase the weight as your strength improves, and ensure adequate rest between sets. Additionally, following a balanced nutrition plan that includes an adequate amount of protein, carbohydrates, and healthy fats is essential to support muscle recovery and growth.

    #Exercise / Sets
    1Dumbbell Chest Fly4 sets • 20, 15, 9 and 9 reps
    Dumbbell Chest Fly
    2Cable Seated Low Row4 sets • 20, 15, 9 and 9 reps
    Cable Seated Low Row
    3Barbell Seated Behind Head Military Press4 sets • 20, 15, 9 and 9 reps
    Barbell Seated Behind Head Military Press
    4Dumbbell Alternate Seated Hammer Curl4 sets • 20, 15, 9 and 9 reps
    Dumbbell Alternate Seated Hammer Curl
    5Lever Leg Extension4 sets • 20, 15, 9 and 9 reps
    Lever Leg Extension
    6Barbell Deadlift4 sets • 20, 15, 9 and 9 reps
    Barbell Deadlift
    7Lever Calf Raise (bench press machine)4 sets • 20, 15, 9 and 9 reps
    Lever Calf Raise (bench press machine)
    8Cable Side Bend4 sets • 20, 15, 9 and 9 reps
    Cable Side Bend
  • Day 4

    Rest Day

  • Day 5

    This workout routine is designed to give you a full-body workout, targeting multiple muscle groups. It is structured into supersets, allowing you to work efficiently through the exercises. The lever seated crunch focuses on strengthening your core, while the cable wide grip rear pulldown engages your back and arms. The dumbbell incline bench press targets your chest and shoulders, while the barbell curl works your biceps. The barbell shrug engages your upper back and shoulders, and the cable reverse grip triceps pushdown works on your triceps. The lever lying leg curl targets your hamstrings and glutes, and the smith chair squat engages your quadriceps and glutes. To make the most of this workout, it's important to focus on maintaining proper form throughout each exercise. This will not only ensure that you are targeting the right muscles but also help prevent injury. Be sure to warm up before starting the routine and cool down after to aid muscle recovery. Additionally, pay attention to your nutrition and hydration, as these play a key role in supporting your workout and recovery.

    #Exercise / Sets
    1Lever Seated Crunch4 sets • 20, 15, 9 and 9 reps
    Lever Seated Crunch
    2Cable Wide Grip Rear Pulldown Behind Neck4 sets • 20, 15, 9 and 9 reps
    Cable Wide Grip Rear Pulldown Behind Neck
    3Dumbbell Incline Bench Press4 sets • 20, 15, 9 and 9 reps
    Dumbbell Incline Bench Press
    4Barbell Curl4 sets • 20, 15, 9 and 9 reps
    Barbell Curl
    5Barbell Shrug4 sets • 20, 15, 9 and 9 reps
    Barbell Shrug
    6Cable Reverse Grip Triceps Pushdown (SZ-bar)4 sets • 20, 15, 9 and 9 reps
    Cable Reverse Grip Triceps Pushdown (SZ-bar)
    7Lever Lying Leg Curl4 sets • 20, 15, 9 and 9 reps
    Lever Lying Leg Curl
    8Smith Chair Squat4 sets • 20, 15, 9 and 9 reps
    Smith Chair Squat
  • Day 6

    Rest Day

  • Day 7

    Rest Day

Week 9

  • Day 1

    This full-body workout is designed to help you build strength and muscle while targeting multiple muscle groups. The workout starts with wide grip cable lat pulldowns to target your back muscles, followed by barbell bench press to work your chest, and cable reverse grip biceps curls to focus on your biceps. Dumbbell lateral raises are included to target your shoulder muscles, while barbell lying triceps extensions will help you strengthen your triceps. Moving on to lower body exercises, barbell high bar squats are included to target your quadriceps, and lever calf stretches using a plate-loaded machine to work your calf muscles. The workout finishes with captains chair straight leg raises to engage your core muscles and challenge your abdominal strength. To maximize the effectiveness of this workout, focus on maintaining proper form for each exercise. Ensure that you are using a weight that allows you to complete the designated number of reps while still feeling challenged. Rest for 60-90 seconds between sets to allow for adequate recovery. Remember to include a warm-up and cool-down routine to prevent injury and improve flexibility. For optimal results, incorporate this workout into your fitness regimen 2-3 times per week and pair it with a well-balanced nutrition plan to support muscle growth and recovery.

    #Exercise / Sets
    1Wide Grip Cable Lat Pulldown4 sets • 20, 15, 10 and 10 reps
    Wide Grip Cable Lat Pulldown
    2Barbell Bench Press4 sets • 20, 15, 10 and 10 reps
    Barbell Bench Press
    3Cable Reverse Grip Biceps Curl (SZ-bar)4 sets • 20, 15, 10 and 10 reps
    Cable Reverse Grip Biceps Curl (SZ-bar)
    4Dumbbell Lateral Raise4 sets • 20, 15, 10 and 10 reps
    Dumbbell Lateral Raise
    5Barbell Lying Triceps Extension4 sets • 20, 15, 10 and 10 reps
    Barbell Lying Triceps Extension
    6Barbell High Bar Squat4 sets • 20, 15, 10 and 10 reps
    Barbell High Bar Squat
    7Lever Calf Stretch (plate loaded) Isometric4 sets • 20, 15, 10 and 10 reps
    Lever Calf Stretch (plate loaded) Isometric
    8Captains Chair Straight Leg Raise4 sets • 20, 15, 10 and 10 reps
    Captains Chair Straight Leg Raise
  • Day 2

    Rest Day

  • Day 3

    This full-body workout is designed to help you build strength and muscle in various muscle groups. The workout consists of eight exercises targeting different areas of the body, including the chest, back, shoulders, arms, legs, and core. The first superset includes the dumbbell chest fly and cable seated low row, targeting the chest and back muscles. The second superset consists of the barbell seated behind head military press and dumbbell alternate seated hammer curl, focusing on the shoulder and arm muscles. The following exercises, lever leg extension, barbell deadlift, lever calf raise (bench press machine), and cable side bend, target the legs and core. The workout is structured with decreasing repetitions across four sets to challenge your muscles and promote muscle growth. Ensure proper form and breathing techniques during each exercise, and adjust the weight to match your fitness level. Remember to warm up before starting and cool down/stretch at the end to prevent injury and aid in muscle recovery.

    #Exercise / Sets
    1Dumbbell Chest Fly4 sets • 20, 15, 10 and 10 reps
    Dumbbell Chest Fly
    2Cable Seated Low Row4 sets • 20, 15, 10 and 10 reps
    Cable Seated Low Row
    3Barbell Seated Behind Head Military Press4 sets • 20, 15, 10 and 10 reps
    Barbell Seated Behind Head Military Press
    4Dumbbell Alternate Seated Hammer Curl4 sets • 20, 15, 10 and 10 reps
    Dumbbell Alternate Seated Hammer Curl
    5Lever Leg Extension4 sets • 20, 15, 10 and 10 reps
    Lever Leg Extension
    6Barbell Deadlift4 sets • 20, 15, 10 and 10 reps
    Barbell Deadlift
    7Lever Calf Raise (bench press machine)4 sets • 20, 15, 10 and 10 reps
    Lever Calf Raise (bench press machine)
    8Cable Side Bend4 sets • 20, 15, 10 and 10 reps
    Cable Side Bend
  • Day 4

    Rest Day

  • Day 5

    Are you ready for an intense full-body workout? This routine targets muscles from head to toe, making sure no muscle group is left behind. Starting with lever seated crunches to engage the core, moving on to cable wide grip rear pulldowns to work the upper back, and then transitioning to dumbbell incline bench press to strengthen the chest and arms. Next, focus on the arms with barbell curls, barbell shrugs, and cable reverse grip triceps pushdowns. The lower body is not neglected, with lever lying leg curls and Smith chair squats to target the legs. The reps and sets are designed to provide an effective challenge, helping enhance strength, flexibility, and overall physical condition. Remember to maintain proper form, breathe steadily, and stay hydrated throughout this demanding workout.

    #Exercise / Sets
    1Lever Seated Crunch4 sets • 20, 15, 10 and 10 reps
    Lever Seated Crunch
    2Cable Wide Grip Rear Pulldown Behind Neck4 sets • 20, 15, 10 and 10 reps
    Cable Wide Grip Rear Pulldown Behind Neck
    3Dumbbell Incline Bench Press4 sets • 20, 15, 10 and 10 reps
    Dumbbell Incline Bench Press
    4Barbell Curl4 sets • 20, 15, 10 and 10 reps
    Barbell Curl
    5Barbell Shrug4 sets • 20, 15, 10 and 10 reps
    Barbell Shrug
    6Cable Reverse Grip Triceps Pushdown (SZ-bar)4 sets • 20, 15, 10 and 10 reps
    Cable Reverse Grip Triceps Pushdown (SZ-bar)
    7Lever Lying Leg Curl4 sets • 20, 15, 10 and 10 reps
    Lever Lying Leg Curl
    8Smith Chair Squat4 sets • 20, 15, 10 and 10 reps
    Smith Chair Squat
  • Day 6

    Rest Day

  • Day 7

    Rest Day

Week 10

  • Day 1

    Get ready to transform your body with an intense full-body workout aimed at increasing strength and muscle growth. This workout consists of two challenging supersets designed to work different muscle groups effectively. The first superset includes Wide Grip Cable Lat Pulldown, Barbell Bench Press, Cable Reverse Grip Biceps Curl, and Dumbbell Lateral Raise. The second superset comprises Barbell Lying Triceps Extension, Barbell High Bar Squat, Lever Calf Stretch, and Captains Chair Straight Leg Raise, targeting various muscle groups for a comprehensive workout. To begin, focus on proper warm-up and stretching exercises to prepare your muscles for the rigorous workout ahead. Maintain a steady pace throughout the workout, aiming for controlled movements for each repetition. Remember to breathe naturally during each exercise and maintain good form to prevent injury. Nutrition plays a critical role in supporting your body through this demanding workout. Ensure you're consuming a balanced diet with sufficient protein, complex carbohydrates, and essential fats to fuel your muscles and aid in recovery. Hydration is also crucial, so drink plenty of water throughout the day and especially before and after your workout to optimize performance and aid muscle repair. With dedication and consistency, this workout can help you achieve noticeable improvements in strength and muscle mass.

    #Exercise / Sets
    1Wide Grip Cable Lat Pulldown4 sets • 20, 15, 6 and 6 reps
    Wide Grip Cable Lat Pulldown
    2Barbell Bench Press4 sets • 20, 15, 6 and 6 reps
    Barbell Bench Press
    3Cable Reverse Grip Biceps Curl (SZ-bar)4 sets • 20, 15, 6 and 6 reps
    Cable Reverse Grip Biceps Curl (SZ-bar)
    4Dumbbell Lateral Raise4 sets • 20, 15, 6 and 6 reps
    Dumbbell Lateral Raise
    5Barbell Lying Triceps Extension4 sets • 20, 15, 6 and 6 reps
    Barbell Lying Triceps Extension
    6Barbell High Bar Squat4 sets • 20, 15, 6 and 6 reps
    Barbell High Bar Squat
    7Lever Calf Stretch (plate loaded) Isometric4 sets • 20, 15, 6 and 6 reps
    Lever Calf Stretch (plate loaded) Isometric
    8Captains Chair Straight Leg Raise4 sets • 20, 15, 6 and 6 reps
    Captains Chair Straight Leg Raise
  • Day 2

    Rest Day

  • Day 3

    Get ready for an intense full-body workout with this regimen designed to push your limits and help you achieve results. Starting with dumbbell chest flys, you'll engage your pectoral muscles and build upper body strength through 4 sets of 20, 15, 6, and 6 reps. Moving on to cable seated low rows, you'll focus on your back and lats to develop a strong, muscular back. Pairing this with barbell seated behind head military press, your shoulders and triceps will be thoroughly engaged and challenged through the varying rep ranges. Transitioning to barbell deadlifts, you'll engage your entire posterior chain, including your hamstrings, glutes, and lower back, for a powerful strengthening exercise. The lever leg extension and lever calf raise will help you focus on lower body muscle groups, developing strong, defined legs. Complete the regimen with cable side bends to engage and strengthen your obliques, providing balance and stability to your core. Remember to maintain proper form throughout each exercise, breathing steadily and ensuring controlled movements. Always prioritize safety and listen to your body. With dedication and consistency, you'll be well on your way to achieving your fitness goals.

    #Exercise / Sets
    1Dumbbell Chest Fly4 sets • 20, 15, 6 and 6 reps
    Dumbbell Chest Fly
    2Cable Seated Low Row4 sets • 20, 15, 6 and 6 reps
    Cable Seated Low Row
    3Barbell Seated Behind Head Military Press4 sets • 20, 15, 6 and 6 reps
    Barbell Seated Behind Head Military Press
    4Dumbbell Alternate Seated Hammer Curl4 sets • 20, 15, 6 and 6 reps
    Dumbbell Alternate Seated Hammer Curl
    5Lever Leg Extension4 sets • 20, 15, 6 and 6 reps
    Lever Leg Extension
    6Barbell Deadlift4 sets • 20, 15, 6 and 6 reps
    Barbell Deadlift
    7Lever Calf Raise (bench press machine)4 sets • 20, 15, 6 and 6 reps
    Lever Calf Raise (bench press machine)
    8Cable Side Bend4 sets • 20, 15, 6 and 6 reps
    Cable Side Bend
  • Day 4

    Rest Day

  • Day 5

    This workout is designed to challenge and improve your strength, targeting various muscle groups. Starting with lever seated crunches to engage your core, moving onto cable wide grip rear pulldowns behind the neck to work your back muscles. The dumbbell incline bench press is next, targeting your chest and shoulder muscles, followed by barbell curls to focus on building biceps strength. Barbell shrugs are included to enhance your upper back and shoulder strength, while cable reverse grip triceps pushdowns with an SZ-bar will activate your triceps. Moving on to lever lying leg curls to target your hamstrings and finishing with smith chair squats for an intense lower body workout. Remember to maintain proper form and control throughout each exercise, and adjust the weight to ensure you can complete the specified reps with good form. Furthermore, always warm-up properly before starting this intense workout, and ensure adequate cool-down and stretching at the end to aid in your recovery and reduce post-exercise muscle soreness. It's important to stay hydrated and refuel your body with a balanced meal containing protein and complex carbohydrates after completing such an intense session.

    #Exercise / Sets
    1Lever Seated Crunch4 sets • 20, 15, 6 and 6 reps
    Lever Seated Crunch
    2Cable Wide Grip Rear Pulldown Behind Neck4 sets • 20, 15, 6 and 6 reps
    Cable Wide Grip Rear Pulldown Behind Neck
    3Dumbbell Incline Bench Press4 sets • 20, 15, 6 and 6 reps
    Dumbbell Incline Bench Press
    4Barbell Curl4 sets • 20, 15, 6 and 6 reps
    Barbell Curl
    5Barbell Shrug4 sets • 20, 15, 6 and 6 reps
    Barbell Shrug
    6Cable Reverse Grip Triceps Pushdown (SZ-bar)4 sets • 20, 15, 6 and 6 reps
    Cable Reverse Grip Triceps Pushdown (SZ-bar)
    7Lever Lying Leg Curl4 sets • 20, 15, 6 and 6 reps
    Lever Lying Leg Curl
    8Smith Chair Squat4 sets • 20, 15, 6 and 6 reps
    Smith Chair Squat
  • Day 6

    Rest Day

  • Day 7

    Rest Day

Week 11

  • Day 1

    In this full-body workout, we will focus on building muscle and strength through a combination of compound and isolation exercises. We will perform 4 supersets of 7 and 20 reps each to effectively work on both muscle endurance and muscle hypertrophy. It's important to ensure that you are using the correct weight for each exercise. For the Wide Grip Cable Lat Pulldown, ensure that your back remains straight and focus on engaging the lats. The Barbell Bench Press should be performed with a spotter to ensure safety and to push yourself to lift heavier. Focus on a controlled movement for the Cable Reverse Grip Biceps Curl to effectively target the biceps. Utilize the Dumbbell Lateral Raise to enhance shoulder development by keeping the movement smooth and controlled. The Barbell Lying Triceps Extension is a great exercise to work the triceps but be cautious of proper form to avoid injury. The Barbell High Bar Squat is an effective compound exercise engaging multiple muscle groups, ensure the knees are tracking over the toes. For the Lever Calf Stretch and Captains Chair Straight Leg Raise, ensure strict form to maximize the effectiveness of both exercises. Always focus on proper form and ensure your nutrition and recovery are on point to maximize your gains from this intense workout.

    #Exercise / Sets
    1Wide Grip Cable Lat Pulldown4 sets • 20, 15, 7 and 7 reps
    Wide Grip Cable Lat Pulldown
    2Barbell Bench Press4 sets • 20, 15, 7 and 7 reps
    Barbell Bench Press
    3Cable Reverse Grip Biceps Curl (SZ-bar)4 sets • 20, 15, 7 and 7 reps
    Cable Reverse Grip Biceps Curl (SZ-bar)
    4Dumbbell Lateral Raise4 sets • 20, 15, 7 and 7 reps
    Dumbbell Lateral Raise
    5Barbell Lying Triceps Extension4 sets • 20, 15, 7 and 7 reps
    Barbell Lying Triceps Extension
    6Barbell High Bar Squat4 sets • 20, 15, 7 and 7 reps
    Barbell High Bar Squat
    7Lever Calf Stretch (plate loaded) Isometric4 sets • 20, 15, 7 and 7 reps
    Lever Calf Stretch (plate loaded) Isometric
    8Captains Chair Straight Leg Raise4 sets • 20, 15, 7 and 7 reps
    Captains Chair Straight Leg Raise
  • Day 2

    Rest Day

  • Day 3

    This full-body workout is designed to help you build strength and muscle. It includes a combination of compound and isolation exercises to target different muscle groups. The workout starts with dumbbell chest flys to target the chest muscles, followed by cable seated low rows to work the back muscles. The next exercise is the barbell seated behind head military press, which targets the shoulders and triceps. Then, you move on to dumbbell alternate seated hammer curls to work the biceps, followed by lever leg extensions for the quadriceps. The workout continues with barbell deadlifts to target the lower body and back, lever calf raises on the bench press machine for the calves, and finishes with cable side bends to work the obliques. For each exercise, aim to perform 4 sets with a decreasing number of reps (20, 15, 7, and 7) as the weight increases. It's important to use proper form and engage the targeted muscles throughout each exercise. It's also essential to maintain proper nutrition and rest to support muscle recovery and growth.

    #Exercise / Sets
    1Dumbbell Chest Fly4 sets • 20, 15, 7 and 7 reps
    Dumbbell Chest Fly
    2Cable Seated Low Row4 sets • 20, 15, 7 and 7 reps
    Cable Seated Low Row
    3Barbell Seated Behind Head Military Press4 sets • 20, 15, 7 and 7 reps
    Barbell Seated Behind Head Military Press
    4Dumbbell Alternate Seated Hammer Curl4 sets • 20, 15, 7 and 7 reps
    Dumbbell Alternate Seated Hammer Curl
    5Lever Leg Extension4 sets • 20, 15, 7 and 7 reps
    Lever Leg Extension
    6Barbell Deadlift4 sets • 20, 15, 7 and 7 reps
    Barbell Deadlift
    7Lever Calf Raise (bench press machine)4 sets • 20, 15, 7 and 7 reps
    Lever Calf Raise (bench press machine)
    8Cable Side Bend4 sets • 20, 15, 7 and 7 reps
    Cable Side Bend
  • Day 4

    Rest Day

  • Day 5

    Get ready to challenge yourself with this intense full-body workout routine. The workout begins with lever seated crunches to activate the core muscles and improve abdominal strength. Following this, cable wide grip rear pulldown behind the neck targets the back muscles, promoting upper body strength and stability. Next, the dumbbell incline bench press engages the chest, shoulders, and triceps effectively. This exercise helps in developing upper body pressing strength and muscle mass. After that, we move on to the barbell curl which is a classic bicep exercise, followed by barbell shrugs targeting the upper trapezius muscles. The cable reverse grip triceps pushdown with an SZ-bar effectively engages the triceps and helps in developing arm strength. Then, the lever lying leg curl is an excellent isolation exercise for the hamstring muscles, promoting strength and stability in the lower body. Lastly, the Smith chair squat targets the quadriceps, hamstrings, and glutes, providing an effective lower body workout. By incorporating this comprehensive workout into your routine, you'll be on your way to achieving overall muscle strength, endurance, and a well-balanced physique.

    #Exercise / Sets
    1Lever Seated Crunch4 sets • 20, 15, 7 and 7 reps
    Lever Seated Crunch
    2Cable Wide Grip Rear Pulldown Behind Neck4 sets • 20, 15, 7 and 7 reps
    Cable Wide Grip Rear Pulldown Behind Neck
    3Dumbbell Incline Bench Press4 sets • 20, 15, 7 and 7 reps
    Dumbbell Incline Bench Press
    4Barbell Curl4 sets • 20, 15, 7 and 7 reps
    Barbell Curl
    5Barbell Shrug4 sets • 20, 15, 7 and 7 reps
    Barbell Shrug
    6Cable Reverse Grip Triceps Pushdown (SZ-bar)4 sets • 20, 15, 7 and 7 reps
    Cable Reverse Grip Triceps Pushdown (SZ-bar)
    7Lever Lying Leg Curl4 sets • 20, 15, 7 and 7 reps
    Lever Lying Leg Curl
    8Smith Chair Squat4 sets • 20, 15, 7 and 7 reps
    Smith Chair Squat
  • Day 6

    Rest Day

  • Day 7

    Rest Day

Week 12

  • Day 1

    This full-body workout routine is designed to help you build muscle and strength. The workout begins with wide grip cable lat pulldowns, targeting your upper back and improving overall back strength. Following this, the barbell bench press works your chest, shoulders, and triceps to help build upper body strength. Moving on to cable reverse grip biceps curls, this exercise targets the biceps and forearms, enhancing arm strength and definition. Dumbbell lateral raises are next, targeting the shoulder muscles to improve shoulder stability and strength. The barbell lying triceps extension follows, targeting the triceps and aiding in developing strong, defined arms. The workout then shifts to lower body exercises with the barbell high bar squat, targeting the quadriceps, hamstrings, and glutes, promoting lower body strength and muscle development. To finish off, the lever calf stretch and captains chair straight leg raise target the calf and abdominal muscles, respectively. Both these exercises aid in improving lower body stability, strength, and definition. By incorporating this full-body workout routine into your fitness regimen, you can effectively build muscle and achieve overall strength.

    #Exercise / Sets
    1Wide Grip Cable Lat Pulldown4 sets • 20, 15, 8 and 8 reps
    Wide Grip Cable Lat Pulldown
    2Barbell Bench Press4 sets • 20, 15, 8 and 8 reps
    Barbell Bench Press
    3Cable Reverse Grip Biceps Curl (SZ-bar)4 sets • 20, 15, 8 and 8 reps
    Cable Reverse Grip Biceps Curl (SZ-bar)
    4Dumbbell Lateral Raise4 sets • 20, 15, 8 and 8 reps
    Dumbbell Lateral Raise
    5Barbell Lying Triceps Extension4 sets • 20, 15, 8 and 8 reps
    Barbell Lying Triceps Extension
    6Barbell High Bar Squat4 sets • 20, 15, 8 and 8 reps
    Barbell High Bar Squat
    7Lever Calf Stretch (plate loaded) Isometric4 sets • 20, 15, 8 and 8 reps
    Lever Calf Stretch (plate loaded) Isometric
    8Captains Chair Straight Leg Raise4 sets • 20, 15, 8 and 8 reps
    Captains Chair Straight Leg Raise
  • Day 2

    Rest Day

  • Day 3

    This comprehensive workout is designed to target multiple muscle groups in one session, allowing for maximum efficiency and effectiveness. It starts with dumbbell chest flys to engage the chest muscles, followed by cable seated low rows to target the back. The next exercises focus on shoulders with barbell seated behind head military presses and arms with dumbbell alternate seated hammer curls. The workout then transitions to lower body with lever leg extensions, barbell deadlifts, and lever calf raises. To complete the workout, cable side bends are included to engage the obliques and strengthen the core. To make the most of this workout, it's essential to maintain proper form throughout each exercise. For those new to weightlifting, starting with lighter weights and focusing on correct lifting techniques is crucial for preventing injury. As you progress, gradually increase the weight to continue challenging your muscles. Remember to warm up before starting the workout and cool down afterward to aid muscle recovery. Additionally, maintaining a balanced and nutrient-dense diet is crucial for supporting muscle growth and recovery. With dedication and consistency, this workout can lead to increased strength, muscle definition, and overall physical fitness.

    #Exercise / Sets
    1Dumbbell Chest Fly4 sets • 20, 15, 8 and 8 reps
    Dumbbell Chest Fly
    2Cable Seated Low Row4 sets • 20, 15, 8 and 8 reps
    Cable Seated Low Row
    3Barbell Seated Behind Head Military Press4 sets • 20, 15, 8 and 8 reps
    Barbell Seated Behind Head Military Press
    4Dumbbell Alternate Seated Hammer Curl4 sets • 20, 15, 8 and 8 reps
    Dumbbell Alternate Seated Hammer Curl
    5Lever Leg Extension4 sets • 20, 15, 8 and 8 reps
    Lever Leg Extension
    6Barbell Deadlift4 sets • 20, 15, 8 and 8 reps
    Barbell Deadlift
    7Lever Calf Raise (bench press machine)4 sets • 20, 15, 8 and 8 reps
    Lever Calf Raise (bench press machine)
    8Cable Side Bend4 sets • 20, 15, 8 and 8 reps
    Cable Side Bend
  • Day 4

    Rest Day

  • Day 5

    This workout is designed to target multiple muscle groups and enhance overall strength and endurance. It starts with Lever Seated Crunches that focus on the core muscles, followed by Cable Wide Grip Rear Pulldown Behind Neck to target the upper back. Then, it progresses to Dumbbell Incline Bench Press for the chest and arms, and Barbell Curl for biceps development. Moving on to Barbell Shrug for the upper traps, Cable Reverse Grip Triceps Pushdown for triceps, Lever Lying Leg Curl for hamstrings, and finishes with Smith Chair Squats to challenge the lower body. To maximize the benefits, perform each exercise with proper form and controlled movements. Adjust the resistance to challenge yourself without compromising technique. Ensure adequate rest between sets to optimize muscle recovery and growth. Proper nutrition and hydration are vital to support your body through this demanding workout, so remember to fuel up with a balanced meal, hydrate well, and get plenty of rest for recovery. Consistency and dedication in executing this workout routine will lead to noticeable strength and endurance gains over time.

    #Exercise / Sets
    1Lever Seated Crunch4 sets • 20, 15, 8 and 8 reps
    Lever Seated Crunch
    2Cable Wide Grip Rear Pulldown Behind Neck4 sets • 20, 15, 8 and 8 reps
    Cable Wide Grip Rear Pulldown Behind Neck
    3Dumbbell Incline Bench Press4 sets • 20, 15, 8 and 8 reps
    Dumbbell Incline Bench Press
    4Barbell Curl4 sets • 20, 15, 8 and 8 reps
    Barbell Curl
    5Barbell Shrug4 sets • 20, 15, 8 and 8 reps
    Barbell Shrug
    6Cable Reverse Grip Triceps Pushdown (SZ-bar)4 sets • 20, 15, 8 and 8 reps
    Cable Reverse Grip Triceps Pushdown (SZ-bar)
    7Lever Lying Leg Curl4 sets • 20, 15, 8 and 8 reps
    Lever Lying Leg Curl
    8Smith Chair Squat4 sets • 20, 15, 8 and 8 reps
    Smith Chair Squat
  • Day 6

    Rest Day

  • Day 7

    Rest Day

Related Workouts