The Bold Method
These are session templates for building 12-week programs.
Features4 sessions per week
Must use App app to view and log training
Program Training
A1
Shoulder Press - Standing - BB
3 x 12
A2
Chin-Up - Close Grip - Supinated
3 x 12
B1
Bench Press - Flat - DB - Neutral Grip
3 x 12
B2
Row - Chest Supported - DB
3 x 12
C1
Triceps Extension - Flat - DB
3 x 12
C2
Curl - Seated - DB - Pronated
3 x 12
A
Squat - BB
3 x 12
B1
Split Squat - DB
3 x 12
B2
Leg Curl - Seated - Feet Neutral
3 x 12
C1
Leg Extension - Machine
3 x 12
C2
Back Extension - Incline - DB
3 x 12
A1
Bench Press
3 x 12
A2
Chin-Up - Close Grip - Neutral
3 x 12
B1
Press - Seated - DB - Neutral
3 x 12
B2
Row - Seated - Medium Grip - Semi-Pronated
3 x 12
C1
External Rotation - Side Lying - DB - One-Arm
3 x 12
C2
Trap 3 - Prone - Flat - DB
3 x 12
A
Front Squat - BB
3 x 12
B
Squat - Hack - BB
3 x 12
C1
Calf Raise - Standing
3 x 12
C2
Crunch - Supine
3 x 12
