GrowThatMuscle.

com

Thank you for downloading this workout

program!

This is a full 12 week periodized workout

program that you can use in the gym today.

GET STARTED
Complete the upper body warmup before upper
body workouts, and the same for lower body.

Pick 2 or 3 ab exercises and add them to every

workout.

Take rest days regularly.

Increase load week over week and you’ll be

jacked forever!

Read more bodybuilding workouts at

GrowThatMuscle.com or follow me on
Instagram: @eastonelliottfit

Upper Body Warmup

Warmup Sets Reps

Resistance Band W’s 2 10-20 https://

www.youtube.com/
watch?
v=UsnJNEaRRK0
Resistance Band Pull Apart 2 15+ https://
www.youtube.com/
watch?
v=MpyEGXCLS8M
Worlds Greatest Stretch 1-2 10-15/side https://
www.youtube.com/
watch?
v=OvObOV0WrKw

1
 Lower Body Warmup
Warmup Sets Reps

Walking Lunge with Kettlebell 1 2-3 room lengths https://

www.youtube.com/
watch?
v=PH4D2bAhvA0
Wide Leg Toe Touch - Hamstring 2 12 per side https://
warmup www.youtube.com/
watch?
v=bO4Ma6yYqfs
Glute Bridge 1-2 15-20 https://
www.youtube.com/
watch?
v=8bbE64NuDTU
Half Kneeling Weight Shift 10 reps https://
www.youtube.com/
watch?
v=YT0KUNuY7QM

Abs/Core - Pick Any 2 or 3

Exercise Sets Reps Notes

Reverse Crunch 3 30-60s https://www.youtube.com/watch?

v=gAyTBB4lm3I
Leg Raise 3 30-60s https://www.youtube.com/watch?
v=JB2oyawG9KI
Flutter Kicks 3 30-60s https://www.youtube.com/watch?
v=ANVdMDaYRts
Bicycles 3 30-60s https://www.youtube.com/watch?
v=o6RoQSwuWKQ
Russian Twist 3 30-60s https://www.youtube.com/watch?
v=Bkd23NHxnNo
Bicycle Crunch 3 30-60s https://www.youtube.com/watch?
v=NK0RJoQZTgQ
Leg Pull Ins 3 30-60s https://www.youtube.com/watch?
v=106TGdFVPqA
V Up 3 30-60s https://www.youtube.com/watch?
v=iP2fjvG0g3w

2
Exercise Sets Reps Notes

Cross Body Crunch 3 30-60s https://www.youtube.com/watch?

v=4DAJIxFX3l4

3
 Workout 1
Exercise Sets Reps Weight/Notes

Lat Pull Over (cables) 3 15

Overhand Barbell Row 3-4 12
Lat Pulldown (cables) 3 12
Wide-grip Ez Curl Bicep Curl 3 12
DB Hammer Curl 3 10-12
BB Reverse Curl 3 10-12

Workout 2
Exercise Sets Reps Weight/Notes

Barbell Squat 3 12-15

Quad Leg Extension (machine) 3 12
Hamstring Curl Machine 3 10-12
Calf Raise Machine (sitting or standing) 3 10 Heavy. Alternatively you can put
a barbell on your back and raise
your calves up and down
Kettlebell Swings 3 12-15
Leg Press Machine 3 12-15

Workout 3
Exercise Sets Reps Weight/Notes

Cable Flyes 3 15-20

Barbell Bench Press 3-4 12-14
DB Chest Press 3 12
Barbell Upright Row 3 10-12
V Bar Pushdown (cables) 3-4 12-15

4
 Workout 1
Exercise Sets Reps Weight/Notes

Cable Flyes 3 15
Dumbbell Chest Press 3-4 12-14
Overhead Tricep Extension with 3 12
Dumbbell (seated)
Cable Flyes - Low to High 3 12
Dumbbell Front Raise 3 12-15
Barbell Front Raise 2-3 10-12

Workout 2
Exercise Sets Reps Weight/Notes

Hamstring Curl Machine (sitting or 3 15,15,10

lying)
Barbell Squat 3 12
Stiff Leg Deadlift (kettlebell or 3 10-12
dumbbell)
Leg Press Machine 3 12-15
Leg Extension (machine) 3 12 Hold last rep for 2
seconds for added
difficulty

Workout 3
Exercise Sets Reps Weight/Notes

Lat Pulldown 3 12
DB Row 3-4 10-12
DB Hammer Curl 3-4 12-15
Cable Curl (cables) 3 12
Face Pulls (cables) 3 15-20 Use a lighter weight
so the exercise
becomes difficult
near the last few
reps

5
 Workout 1
Exercise Sets Reps Weight/Notes

V Bar Horizontal Row (cables) 3 15

Lat Pulldown (cables) 3 12
Underhand Barbell Row 3 10-12
Dumbbell Alternating Bicep Curl 3 12
Across Chest Hammer Curl 3 10-12

Workout 2
Exercise Sets Reps Weight/Notes

Barbell Squat 3-4 12

Leg Press Machine 4 12
Stiff Leg Deadlift (kettlebell or 3 10-12
dumbbell)
Calf Raise Machine (sitting or standing) 3-4 10 Heavy as possible
Kettlebell Swings 3 12 Last set heavier
weight

Workout 3
Exercise Sets Reps Weight/Notes

Cable Flyes 3 15
Barbell Bench Press 3-4 10-12
Dumbbell Shoulder Press 3 12 Choose a weight
you can complete
the entire set of
reps
Overhead Tricep Extension with 3 10-12
dumbbell (seated)
Rope Pull Aparts (cables) 3-4 12-15
Assisted Dips 2 AMRAP

6
 Workout 1
Exercise Sets Reps Weight/Notes

Machine Chest Press 3 8 Warmup weight

Barbell Bench Press 3 10-12
Skullcrushers 3 10-12
Dumbbell Side Lateral 2 12-15
Cable Flyes 3-4 16-20
Rope Pulldowns (tricep) 3-4 12-15

Workout 2
Exercise Sets Reps Weight/Notes

Barbell Squat 3 12
Stiff Leg Deadlift (kettlebell or 3 12
dumbbell)
Leg Press Machine 3 12
Calf Raise (standing, sitting or with 3-4 10 Heavy as possible
barbell on back)
Side Lunge (kettlebell or dumbbell) 3 12 Alternatively use
Leg Abductor/
Adductor machine

Workout 3
Exercise Sets Reps Weight/Notes

Lat Pullover 3 15
Barbell Row 3 12
EZ Curl Bicep Curl 3 12-15
Hammer Curl 2 12-15
Barbell Upright Row 3 12
Assisted Pull Up Machine 2 10-12 If no assisted pull
up machine, do pull
ups to failure

7
 Workout 1
Exercise Sets Reps Weight/Notes

Machine Flyes 2 15
Machine Chest Press 3 12 Light-medium weight
Barbell Bench Press 3-4 8-10
Dumbbell Chest Press 3 10-12
Overhead Tricep Extension with 3 10-12 Keep your elbows in (tucked close to
dumbbell (seated) head)
Dumbbell Side Lateral 3 16-20
V Bar pushdown (tricep) 3-4 10-12 Keep your body upright, press with
your elbows

Workout 2
Exercise Sets Reps Weight/Notes

Barbell Squat 4 10-12 1 warmup then 3

working sets
Stiff Leg Deadlift (kettlebell or 3 12 Alternatively do DB/
dumbbell) BB Goodmornings
Leg Press Machine 3 10-12
Hamstring Curl Machine 4 10-12
Rope Pull Through 3 12-16

Workout 3
Exercise Sets Reps Weight/Notes

DB Row 3 12
BB Row 4 10
Across Chest DB Hammer Curl 3 12 Superset with
Reverse Curl for
added difficulty
BB Reverse Curl 3 10-12
DB Shrugs 3 10 Use heavy weight
Assisted Tricep Machine 2 10-12

8
 Workout 1
Exercise Sets Reps Weight/Notes

Lat Pushdown (cables) 2 15

V Bar Horizontal Row (cables) 3 12
T Bar Row 3 10-12 Alternatively do DB Row
Reverse Curl 3 12
Hammer Curl 3 10-12
Ez Curl Bicep Curl 3 10-12

Workout 2
Exercise Sets Reps Weight/Notes

Barbell Squat 3 10
Stiff Leg Deadlift (kettlebell or 3 10-12
dumbbell)
Hamstring Curl Machine (sitting or 3 12
lying)
Machine Leg Press 3 10-12 Medium to heavy
weight
Calf Raise Machine (sitting or standing) 3-4 10 Heavy weight
KB/DB Walking Lunge 2 10 steps/leg

Workout 3
Exercise Sets Reps Weight/Notes

DB Chest Press 3 10-12

Barbell Bench Press 3-4 10
V Bar Pushdown (cables) 2 12
Rope Overhead Extension (cables) 3 12 Alternatively do
Overhead Tricep
Extension with
dumbbell (seated)
Dumbbell Side Lateral (seated or 3 16-20
standing)
Barbell Upright Row 3 10
Dumbbell Shrugs 2-3 10

9
 Workout 1
Exercise Sets Reps Weight/Notes

Cable Flyes 3 15
Barbell Bench Press 3 8-10
Dumbbell Chest Press 3 10
Dumbbell Tricep Extension with 3 12
dumbbell (seated)
Skullcrushers 3 10
Dumbbell Side Lateral 3 16-20 Alternatively use cables
Rope Pushdown (cables) 3 10-12

Workout 2
Exercise Sets Reps Weight/Notes

Kettlebell swings 3 12-15 Medium to heavy

weight
Hamstring Curl Machine 3-4 10
Barbell Deadlift 4 10 Deadlift whichever
style you prefer.
Alternatively do
Barbell Squat for 12
reps
Stiff Leg Deadlift (kettlebell or 3 10-12
dumbbell)
Calf Raise Machine 3-4 10 (hold position at Heavy as possible
top for 2 seconds
then release)
Side Lunge (kettlebell or dumbbell) 3 12/side Superset with ab
exercises for added
difficulty

Workout 3
Exercise Sets Reps Weight/Notes

Lat Pulldown 3 10
DB Row 3-4 10
Ez Curl Bicep Curl 3 12
BB Reverse Curl 3 10-12
DB/BB Shrugs 3-4 10 Heavy weight

10
Exercise Sets Reps Weight/Notes

Barbell/Dumbbell Front Raise 3 10-12 Bring barbell to

about eye level
Assisted Pull Up machine 3 12 Try to get all the
reps in.
Alternatively do pull
ups to failure

11
 Workout 1
Exercise Sets Reps Weight

Horizontal Row (cables) 3 10 Light then medium weight.

Use the V Bar attachment
here, alternatively use
individual handles.
Lat Pulldown (cables) 3-4 10
Lat Pulldown - underhand (cables) 2 12 Palms facing towards you
T Bar Row 3 8-10 Alternatively do Barbell
Row
Dumbbell Alternating Bicep Curl 3-4 10-12
Hammer Curl 3 10-12
Barbell Curl 3 12-15 Finisher exercise for
biceps, use a lighter
weight for maximum pump

Workout 2
Exercise Sets Reps Weight/Notes

Barbell Squats 4 10-12

Stiff Leg Deadlift (kettlebell or 2 12
dumbbell)
Hamstring Curl Machine 3 12 Superset with Leg
Extension Machine
for added difficulty
Leg Extension Machine 3 12
Leg Abductor/Adductor machine 2 10-12

Workout 3
Exercise Sets Reps Weight

Cable Flyes 3 15-20

Barbell Bench Press 4 8-10
Cable Flyes - High Position 3-4 15-20 Use lighter weight
and minimum rest
for maximum chest
pump
Skullcrusher 3-4 10

12
Exercise Sets Reps Weight

Dumbbell Side Lateral 3 12-15

V Bar Pushdown 3-4 10

Workout 4
Exercise Sets Reps Weight

Dumbbell Shoulder Press 4 8-10

Dumbbell Front Raise 3 15
Barbell Front Raise 3 12
Dumbbell Shrugs 2-3 10 Heavy weight

13
 Workout 1
Exercise Sets Reps Weight

Lat Pulldown - underhand (cables) 4 12 Palms facing towards you

Underhand Barbell Row 4 10
Concentration Curls 3 10
Across Chest Hammer Curl 2 10-12
Ez Curl Bicep Curl (close grip) 2 12
Plank 2 30-50s

Workout 2
Exercise Sets Reps Weight/Notes

Barbell Squat 3 10-12 Alternatively do

Barbell Deadlift,
lower the reps to
8-10
Barbell Goodmornings 3 12 Alternatively do Stiff
Leg Deadlift
Rope Pull Through (cables) 3 10-12 Alternatively do
Barbell Hip Thrust
Calf raise (sitting or standing) 3 10
Flutter Kicks 2 30-50s

Workout 3
Exercise Sets Reps Weight

Cable Flyes 3 15
Dumbbell Hex Press 3 10-12 Medium weight
Barbell Bench Press 3 8
Overhead Tricep Extension (dumbbell) 3 10-12
Cable Side Lateral 3 12-15
Underhand Tricep Extension (cables) 3 10-12
Knee to Elbow Plank 2 40-80 seconds

Workout 4
14
Exercise Sets Reps Weight

Dumbbell Shrugs 3 15
Upright Barbell Row 3 12
Dumbbell Side Laterals 3 12-15
Farmers Walks 2-3 30-80 seconds
Reverse Crunch 2 30s
Superman (ab exercise) 2 10 (hold position,
rest 2 secs and
hold again)

15
 Workout 1
Exercise Sets Reps Weight

V Bar Horizontal Row (cables) 3 10-12 Light then medium weight

Lat Pulldown (cables) 3 10
T Bar Row 3-4 8
Dumbbell Alternating Bicep Curl 3 12
Across Chest Hammer Curl 3 10-12
EZ Curl Bicep Curl 3 8-10

Workout 2
Exercise Sets Reps Weight/Notes

Hamstring Curl machine 3 10-12

Rope Pull through 3 12
Barbell Squats 3-4 8-10 Alternatively do
Barbell Front
Squats
Barbell Goodmornings 3 12
Leg Extension Machine 3 10 Superset with DB
Stiff Leg Deadlift
DB Stiff Leg Deadlift 3 10
Calf Raise (seated or standing) 3 15-20 Heavy

Workout 3
Exercise Sets Reps Weight

Cable Flyes - low to high 2 15

Cable Flyes 2 15
Barbell Bench Press 3 8
Underhand Tricep Pushdown 3-4 12 Superset with V
Bar Pushdown for
added difficulty
V Bar Pushdown 3-4 12
Cable Side Lateral 3-4 12-15

16
 Workout 4
Exercise Sets Reps Weight

Overhead Tricep Extension 3 12

Cable Upright Row 4 10 Alternatively use
Dumbbells
Dumbbell Shoulder Press 4 8
BB/DB Shrugs 3 10
Assisted Pull Ups 3 10-12
Farmer Walks 3 40+ seconds

17
 Workout 1
Exercise Sets Reps Weight

Lat Pulldown - underhand (cables) 3 10-12 Light then medium weight

DB Row 4 8 Work your way up to a
heavy weight you can
complete for a solid 8 reps
DB/BB Shrugs 3 8 Hold top position for 2
seconds
Face Pulls (cables) 3 15-20
Dumbbell Alternating Bicep Curl 4 12
DB Hammer Curl 4 10-12 Superset with Barbell Curl
for added difficulty
Barbell Ez Curl 3 12

Workout 2
Exercise Sets Reps Weight/Notes

Barbell Goodmornings 3 10-12

Walking Lunge with Dumbbells 2 2-3 lengths of room
Barbell Squats 4 8-10 Alternatively do
Barbell Deadlift for
6-8 reps
Hamstring Curl Machine 3 12-15
Kettlebell/Dumbbell Walking Lunge 2 12 steps/leg
Smith Machine Split Squats 3 12 reps/leg

Workout 3
Exercise Sets Reps Weight

Cable Flyes 3 16-20

Incline Barbell Bench Press 4 6-8
DB Hex Press 3 10-12
Dumbbell Side Lateral 3 12-15
V Bar Pushdown (Cables) 4 8-10
Underhand Tricep Extension (Cables)

18
Exercise Sets Reps Weight

Pushups to failure 1-2 AMRAP

Workout 4
Exercise Sets Reps Weight

Dumbbell Front Raise 4 15

Dumbbell Shoulder Press 3 10-12
Overhead Press (Barbell) 4 8 Heavy weight
Barbell Front Raise 3 12 Raise to eye level
Cable Curl 3 10

19
 Workout 1
Exercise Sets Reps Weight

Lat Pullover 4 12 Light then medium weight

Overhand BB Row 4 8
DB Row 3 12
Barbell Curl 4 8-10
Dumbbell Alternating Bicep Curl 3 12 Superset with Hammer
Curl for added difficulty
DB Hammer Curl 3 10-12

Workout 2
Exercise Sets Reps Weight/Notes

Hamstring Curl Machine 4 15,15,10,10

Barbell Squats 4 8 Alternatively do
Barbell Deadlift for
6 reps
Split Squats 3 12 Use the smith
machine or bench
press to rest your
foot
Rope Pull Through (cables) 3 12 Alternatively do
Barbell Hip Thrust

Workout 3
Exercise Sets Reps Weight

Cable Flyes - Low Position 3 15

Machine Chest Press 2 10-12 Medium weight
Barbell Bench Press 4 6-8
Rope Pushdown 3 12
Dumbbell Side Lateral 3 12-15
V Bar Pushdown 2 10-12
Cable Flyes 4 12 Minimal rest for
added difficulty

20
 Workout 4
Exercise Sets Reps Weight

Dumbbell Front Raise 3 10-12

Overhead Press (Barbell) 4 6-8
Barbell Curl 3 10-12
DB Across Chest Hammer Curl 4 12
Calf Raise (machine or standing) 3 12
Farmers Walks 2-3 As long as possible

21