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Dorian Yates High Intensity Training (HIT) Program
87 athletes joined
4-day Split High Intensity Training (HIT) program from one of the greatest bodybuilders of all time.
Program Description

Dorian Yates is one of the greatest legends in bodybuilding. He was considered the first "mass monster" in bodybuilding and won the revered Mr. Olympic title 6 times in a row from 1992 to 1997.

Dorian Yates popularized High Intensity Training, also known as HIT. It's a unique training style where you give it your 110% effort on only 1 working set per exercise. This is different from most training programs where you do multiple sets per exercise.

Dorian Yates workout program is 6 days per week, with the following splits:

  • Day 1: Shoulders, Triceps and Abs

  • Day 2: Back and Rear Delts

  • Day 3: Rest Day

  • Day 4: Chest, Biceps and Abs

  • Day 5: Rest Day

  • Day 6: Quadriceps, Hamstrings and Calves

  • Day 7: Rest Day

Program Overview
Level
Novice, Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Days Per Week
4 days
Time Per Workout
60 minutes
down_app
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 Reps
10 Reps
8-10 Reps
2
Lateral Raise (Dumbbell)
1
1
10 Reps
6-8 Reps
3
One Arm Lateral Raise (Cable)
1
1
10 Reps
6-8 Reps
4
Shrug (Dumbbell)
1
1
10 Reps
6-8 Reps
5
Tricep Pushdown (Cable)
1
1
1
12 Reps
10 Reps
6-8 Reps
6
Lying Tricep Extension (Barbell)
1
1
10 Reps
6-8 Reps
7
Single Arm Pushdown
1
6-8 Reps
8
Roman Chair Sit Up
1
20 Reps
9
Abs Crunch (Bodyweight)
1
20 Reps
10
Reverse Abs Crunch (Bodyweight)
1
10 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 Reps
10 Reps
8-10 Reps
2
Lateral Raise (Dumbbell)
1
1
10 Reps
6-8 Reps
3
One Arm Lateral Raise (Cable)
1
1
10 Reps
6-8 Reps
4
Shrug (Dumbbell)
1
1
10 Reps
6-8 Reps
5
Tricep Pushdown (Cable)
1
1
1
12 Reps
10 Reps
6-8 Reps
6
Lying Tricep Extension (Barbell)
1
1
10 Reps
6-8 Reps
7
Single Arm Pushdown
1
6-8 Reps
8
Roman Chair Sit Up
1
20 Reps
9
Abs Crunch (Bodyweight)
1
20 Reps
10
Reverse Abs Crunch (Bodyweight)
1
10 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 Reps
10 Reps
8-10 Reps
2
Lateral Raise (Dumbbell)
1
1
10 Reps
6-8 Reps
3
One Arm Lateral Raise (Cable)
1
1
10 Reps
6-8 Reps
4
Shrug (Dumbbell)
1
1
10 Reps
6-8 Reps
5
Tricep Pushdown (Cable)
1
1
1
12 Reps
10 Reps
6-8 Reps
6
Lying Tricep Extension (Barbell)
1
1
10 Reps
6-8 Reps
7
Single Arm Pushdown
1
6-8 Reps
8
Roman Chair Sit Up
1
20 Reps
9
Abs Crunch (Bodyweight)
1
20 Reps
10
Reverse Abs Crunch (Bodyweight)
1
10 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 Reps
10 Reps
8-10 Reps
2
Lateral Raise (Dumbbell)
1
1
10 Reps
6-8 Reps
3
One Arm Lateral Raise (Cable)
1
1
10 Reps
6-8 Reps
4
Shrug (Dumbbell)
1
1
10 Reps
6-8 Reps
5
Tricep Pushdown (Cable)
1
1
1
12 Reps
10 Reps
6-8 Reps
6
Lying Tricep Extension (Barbell)
1
1
10 Reps
6-8 Reps
7
Single Arm Pushdown
1
6-8 Reps
8
Roman Chair Sit Up
1
20 Reps
9
Abs Crunch (Bodyweight)
1
20 Reps
10
Reverse Abs Crunch (Bodyweight)
1
10 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 Reps
10 Reps
8-10 Reps
2
Lateral Raise (Dumbbell)
1
1
10 Reps
6-8 Reps
3
One Arm Lateral Raise (Cable)
1
1
10 Reps
6-8 Reps
4
Shrug (Dumbbell)
1
1
10 Reps
6-8 Reps
5
Tricep Pushdown (Cable)
1
1
1
12 Reps
10 Reps
6-8 Reps
6
Lying Tricep Extension (Barbell)
1
1
10 Reps
6-8 Reps
7
Single Arm Pushdown
1
6-8 Reps
8
Roman Chair Sit Up
1
20 Reps
9
Abs Crunch (Bodyweight)
1
20 Reps
10
Reverse Abs Crunch (Bodyweight)
1
10 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 Reps
10 Reps
8-10 Reps
2
Lateral Raise (Dumbbell)
1
1
10 Reps
6-8 Reps
3
One Arm Lateral Raise (Cable)
1
1
10 Reps
6-8 Reps
4
Shrug (Dumbbell)
1
1
10 Reps
6-8 Reps
5
Tricep Pushdown (Cable)
1
1
1
12 Reps
10 Reps
6-8 Reps
6
Lying Tricep Extension (Barbell)
1
1
10 Reps
6-8 Reps
7
Single Arm Pushdown
1
6-8 Reps
8
Roman Chair Sit Up
1
20 Reps
9
Abs Crunch (Bodyweight)
1
20 Reps
10
Reverse Abs Crunch (Bodyweight)
1
10 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 Reps
10 Reps
8-10 Reps
2
Lateral Raise (Dumbbell)
1
1
10 Reps
6-8 Reps
3
One Arm Lateral Raise (Cable)
1
1
10 Reps
6-8 Reps
4
Shrug (Dumbbell)
1
1
10 Reps
6-8 Reps
5
Tricep Pushdown (Cable)
1
1
1
12 Reps
10 Reps
6-8 Reps
6
Lying Tricep Extension (Barbell)
1
1
10 Reps
6-8 Reps
7
Single Arm Pushdown
1
6-8 Reps
8
Roman Chair Sit Up
1
20 Reps
9
Abs Crunch (Bodyweight)
1
20 Reps
10
Reverse Abs Crunch (Bodyweight)
1
10 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 Reps
10 Reps
8-10 Reps
2
Lateral Raise (Dumbbell)
1
1
10 Reps
6-8 Reps
3
One Arm Lateral Raise (Cable)
1
1
10 Reps
6-8 Reps
4
Shrug (Dumbbell)
1
1
10 Reps
6-8 Reps
5
Tricep Pushdown (Cable)
1
1
1
12 Reps
10 Reps
6-8 Reps
6
Lying Tricep Extension (Barbell)
1
1
10 Reps
6-8 Reps
7
Single Arm Pushdown
1
6-8 Reps
8
Roman Chair Sit Up
1
20 Reps
9
Abs Crunch (Bodyweight)
1
20 Reps
10
Reverse Abs Crunch (Bodyweight)
1
10 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 Reps
10 Reps
8-10 Reps
2
Lateral Raise (Dumbbell)
1
1
10 Reps
6-8 Reps
3
One Arm Lateral Raise (Cable)
1
1
10 Reps
6-8 Reps
4
Shrug (Dumbbell)
1
1
10 Reps
6-8 Reps
5
Tricep Pushdown (Cable)
1
1
1
12 Reps
10 Reps
6-8 Reps
6
Lying Tricep Extension (Barbell)
1
1
10 Reps
6-8 Reps
7
Single Arm Pushdown
1
6-8 Reps
8
Roman Chair Sit Up
1
20 Reps
9
Abs Crunch (Bodyweight)
1
20 Reps
10
Reverse Abs Crunch (Bodyweight)
1
10 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 Reps
10 Reps
8-10 Reps
2
Lateral Raise (Dumbbell)
1
1
10 Reps
6-8 Reps
3
One Arm Lateral Raise (Cable)
1
1
10 Reps
6-8 Reps
4
Shrug (Dumbbell)
1
1
10 Reps
6-8 Reps
5
Tricep Pushdown (Cable)
1
1
1
12 Reps
10 Reps
6-8 Reps
6
Lying Tricep Extension (Barbell)
1
1
10 Reps
6-8 Reps
7
Single Arm Pushdown
1
6-8 Reps
8
Roman Chair Sit Up
1
20 Reps
9
Abs Crunch (Bodyweight)
1
20 Reps
10
Reverse Abs Crunch (Bodyweight)
1
10 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 Reps
10 Reps
8-10 Reps
2
Lateral Raise (Dumbbell)
1
1
10 Reps
6-8 Reps
3
One Arm Lateral Raise (Cable)
1
1
10 Reps
6-8 Reps
4
Shrug (Dumbbell)
1
1
10 Reps
6-8 Reps
5
Tricep Pushdown (Cable)
1
1
1
12 Reps
10 Reps
6-8 Reps
6
Lying Tricep Extension (Barbell)
1
1
10 Reps
6-8 Reps
7
Single Arm Pushdown
1
6-8 Reps
8
Roman Chair Sit Up
1
20 Reps
9
Abs Crunch (Bodyweight)
1
20 Reps
10
Reverse Abs Crunch (Bodyweight)
1
10 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 Reps
10 Reps
8-10 Reps
2
Lateral Raise (Dumbbell)
1
1
10 Reps
6-8 Reps
3
One Arm Lateral Raise (Cable)
1
1
10 Reps
6-8 Reps
4
Shrug (Dumbbell)
1
1
10 Reps
6-8 Reps
5
Tricep Pushdown (Cable)
1
1
1
12 Reps
10 Reps
6-8 Reps
6
Lying Tricep Extension (Barbell)
1
1
10 Reps
6-8 Reps
7
Single Arm Pushdown
1
6-8 Reps
8
Roman Chair Sit Up
1
20 Reps
9
Abs Crunch (Bodyweight)
1
20 Reps
10
Reverse Abs Crunch (Bodyweight)
1
10 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
12 Reps
10 Reps
6-8 Reps
2
Bent Over Row (Barbell)
1
1
10 Reps
6-8 Reps
3
Bent Over Row (Dumbbell)
1
1
10 Reps
6-8 Reps
4
Seated Row (Cable)
1
6-8 Reps
5
Rear Delt Fly (Dumbbell)
1
6-8 Reps
6
Rear Delt Fly (Dumbbell)
1
6-8 Reps
7
Back Extension (Weighted)
1
6-8 Reps
8
Deadlift (Barbell)
1
1
8 Reps
6-8 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
12 Reps
10 Reps
6-8 Reps
2
Bent Over Row (Barbell)
1
1
10 Reps
6-8 Reps
3
Bent Over Row (Dumbbell)
1
1
10 Reps
6-8 Reps
4
Seated Row (Cable)
1
6-8 Reps
5
Rear Delt Fly (Dumbbell)
1
6-8 Reps
6
Rear Delt Fly (Dumbbell)
1
6-8 Reps
7
Back Extension (Weighted)
1
6-8 Reps
8
Deadlift (Barbell)
1
1
8 Reps
6-8 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
12 Reps
10 Reps
6-8 Reps
2
Bent Over Row (Barbell)
1
1
10 Reps
6-8 Reps
3
Bent Over Row (Dumbbell)
1
1
10 Reps
6-8 Reps
4
Seated Row (Cable)
1
6-8 Reps
5
Rear Delt Fly (Dumbbell)
1
6-8 Reps
6
Rear Delt Fly (Dumbbell)
1
6-8 Reps
7
Back Extension (Weighted)
1
6-8 Reps
8
Deadlift (Barbell)
1
1
8 Reps
6-8 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
12 Reps
10 Reps
6-8 Reps
2
Bent Over Row (Barbell)
1
1
10 Reps
6-8 Reps
3
Bent Over Row (Dumbbell)
1
1
10 Reps
6-8 Reps
4
Seated Row (Cable)
1
6-8 Reps
5
Rear Delt Fly (Dumbbell)
1
6-8 Reps
6
Rear Delt Fly (Dumbbell)
1
6-8 Reps
7
Back Extension (Weighted)
1
6-8 Reps
8
Deadlift (Barbell)
1
1
8 Reps
6-8 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
12 Reps
10 Reps
6-8 Reps
2
Bent Over Row (Barbell)
1
1
10 Reps
6-8 Reps
3
Bent Over Row (Dumbbell)
1
1
10 Reps
6-8 Reps
4
Seated Row (Cable)
1
6-8 Reps
5
Rear Delt Fly (Dumbbell)
1
6-8 Reps
6
Rear Delt Fly (Dumbbell)
1
6-8 Reps
7
Back Extension (Weighted)
1
6-8 Reps
8
Deadlift (Barbell)
1
1
8 Reps
6-8 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
12 Reps
10 Reps
6-8 Reps
2
Bent Over Row (Barbell)
1
1
10 Reps
6-8 Reps
3
Bent Over Row (Dumbbell)
1
1
10 Reps
6-8 Reps
4
Seated Row (Cable)
1
6-8 Reps
5
Rear Delt Fly (Dumbbell)
1
6-8 Reps
6
Rear Delt Fly (Dumbbell)
1
6-8 Reps
7
Back Extension (Weighted)
1
6-8 Reps
8
Deadlift (Barbell)
1
1
8 Reps
6-8 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
12 Reps
10 Reps
6-8 Reps
2
Bent Over Row (Barbell)
1
1
10 Reps
6-8 Reps
3
Bent Over Row (Dumbbell)
1
1
10 Reps
6-8 Reps
4
Seated Row (Cable)
1
6-8 Reps
5
Rear Delt Fly (Dumbbell)
1
6-8 Reps
6
Rear Delt Fly (Dumbbell)
1
6-8 Reps
7
Back Extension (Weighted)
1
6-8 Reps
8
Deadlift (Barbell)
1
1
8 Reps
6-8 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
12 Reps
10 Reps
6-8 Reps
2
Bent Over Row (Barbell)
1
1
10 Reps
6-8 Reps
3
Bent Over Row (Dumbbell)
1
1
10 Reps
6-8 Reps
4
Seated Row (Cable)
1
6-8 Reps
5
Rear Delt Fly (Dumbbell)
1
6-8 Reps
6
Rear Delt Fly (Dumbbell)
1
6-8 Reps
7
Back Extension (Weighted)
1
6-8 Reps
8
Deadlift (Barbell)
1
1
8 Reps
6-8 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
12 Reps
10 Reps
6-8 Reps
2
Bent Over Row (Barbell)
1
1
10 Reps
6-8 Reps
3
Bent Over Row (Dumbbell)
1
1
10 Reps
6-8 Reps
4
Seated Row (Cable)
1
6-8 Reps
5
Rear Delt Fly (Dumbbell)
1
6-8 Reps
6
Rear Delt Fly (Dumbbell)
1
6-8 Reps
7
Back Extension (Weighted)
1
6-8 Reps
8
Deadlift (Barbell)
1
1
8 Reps
6-8 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
12 Reps
10 Reps
6-8 Reps
2
Bent Over Row (Barbell)
1
1
10 Reps
6-8 Reps
3
Bent Over Row (Dumbbell)
1
1
10 Reps
6-8 Reps
4
Seated Row (Cable)
1
6-8 Reps
5
Rear Delt Fly (Dumbbell)
1
6-8 Reps
6
Rear Delt Fly (Dumbbell)
1
6-8 Reps
7
Back Extension (Weighted)
1
6-8 Reps
8
Deadlift (Barbell)
1
1
8 Reps
6-8 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
12 Reps
10 Reps
6-8 Reps
2
Bent Over Row (Barbell)
1
1
10 Reps
6-8 Reps
3
Bent Over Row (Dumbbell)
1
1
10 Reps
6-8 Reps
4
Seated Row (Cable)
1
6-8 Reps
5
Rear Delt Fly (Dumbbell)
1
6-8 Reps
6
Rear Delt Fly (Dumbbell)
1
6-8 Reps
7
Back Extension (Weighted)
1
6-8 Reps
8
Deadlift (Barbell)
1
1
8 Reps
6-8 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
12 Reps
10 Reps
6-8 Reps
2
Bent Over Row (Barbell)
1
1
10 Reps
6-8 Reps
3
Bent Over Row (Dumbbell)
1
1
10 Reps
6-8 Reps
4
Seated Row (Cable)
1
6-8 Reps
5
Rear Delt Fly (Dumbbell)
1
6-8 Reps
6
Rear Delt Fly (Dumbbell)
1
6-8 Reps
7
Back Extension (Weighted)
1
6-8 Reps
8
Deadlift (Barbell)
1
1
8 Reps
6-8 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
12 Reps
10 Reps
6-8 Reps
6 Reps
2
Chest Press (Machine)
1
1
10 Reps
6-8 Reps
3
Incline Chest Fly (Dumbbell)
1
1
10 Reps
8 Reps
4
Cable Crossover
1
8-10 Reps
5
Incline Curl (Dumbbell)
1
1
10 Reps
6-8 Reps
6
Bicep Curl (Barbell)
1
1
10 Reps
6-8 Reps
7
Preacher Curl (Dumbbell)
1
6-8 Reps
8
Roman Chair Sit Up
1
20 Reps
9
Abs Crunch (Bodyweight)
1
20 Reps
10
Reverse Abs Crunch (Bodyweight)
1
10 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
12 Reps
10 Reps
6-8 Reps
6 Reps
2
Chest Press (Machine)
1
1
10 Reps
6-8 Reps
3
Incline Chest Fly (Dumbbell)
1
1
10 Reps
8 Reps
4
Cable Crossover
1
8-10 Reps
5
Incline Curl (Dumbbell)
1
1
10 Reps
6-8 Reps
6
Bicep Curl (Barbell)
1
1
10 Reps
6-8 Reps
7
Preacher Curl (Dumbbell)
1
6-8 Reps
8
Roman Chair Sit Up
1
20 Reps
9
Abs Crunch (Bodyweight)
1
20 Reps
10
Reverse Abs Crunch (Bodyweight)
1
10 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
12 Reps
10 Reps
6-8 Reps
6 Reps
2
Chest Press (Machine)
1
1
10 Reps
6-8 Reps
3
Incline Chest Fly (Dumbbell)
1
1
10 Reps
8 Reps
4
Cable Crossover
1
8-10 Reps
5
Incline Curl (Dumbbell)
1
1
10 Reps
6-8 Reps
6
Bicep Curl (Barbell)
1
1
10 Reps
6-8 Reps
7
Preacher Curl (Dumbbell)
1
6-8 Reps
8
Roman Chair Sit Up
1
20 Reps
9
Abs Crunch (Bodyweight)
1
20 Reps
10
Reverse Abs Crunch (Bodyweight)
1
10 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
12 Reps
10 Reps
6-8 Reps
6 Reps
2
Chest Press (Machine)
1
1
10 Reps
6-8 Reps
3
Incline Chest Fly (Dumbbell)
1
1
10 Reps
8 Reps
4
Cable Crossover
1
8-10 Reps
5
Incline Curl (Dumbbell)
1
1
10 Reps
6-8 Reps
6
Bicep Curl (Barbell)
1
1
10 Reps
6-8 Reps
7
Preacher Curl (Dumbbell)
1
6-8 Reps
8
Roman Chair Sit Up
1
20 Reps
9
Abs Crunch (Bodyweight)
1
20 Reps
10
Reverse Abs Crunch (Bodyweight)
1
10 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
12 Reps
10 Reps
6-8 Reps
6 Reps
2
Chest Press (Machine)
1
1
10 Reps
6-8 Reps
3
Incline Chest Fly (Dumbbell)
1
1
10 Reps
8 Reps
4
Cable Crossover
1
8-10 Reps
5
Incline Curl (Dumbbell)
1
1
10 Reps
6-8 Reps
6
Bicep Curl (Barbell)
1
1
10 Reps
6-8 Reps
7
Preacher Curl (Dumbbell)
1
6-8 Reps
8
Roman Chair Sit Up
1
20 Reps
9
Abs Crunch (Bodyweight)
1
20 Reps
10
Reverse Abs Crunch (Bodyweight)
1
10 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
12 Reps
10 Reps
6-8 Reps
6 Reps
2
Chest Press (Machine)
1
1
10 Reps
6-8 Reps
3
Incline Chest Fly (Dumbbell)
1
1
10 Reps
8 Reps
4
Cable Crossover
1
8-10 Reps
5
Incline Curl (Dumbbell)
1
1
10 Reps
6-8 Reps
6
Bicep Curl (Barbell)
1
1
10 Reps
6-8 Reps
7
Preacher Curl (Dumbbell)
1
6-8 Reps
8
Roman Chair Sit Up
1
20 Reps
9
Abs Crunch (Bodyweight)
1
20 Reps
10
Reverse Abs Crunch (Bodyweight)
1
10 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
12 Reps
10 Reps
6-8 Reps
6 Reps
2
Chest Press (Machine)
1
1
10 Reps
6-8 Reps
3
Incline Chest Fly (Dumbbell)
1
1
10 Reps
8 Reps
4
Cable Crossover
1
8-10 Reps
5
Incline Curl (Dumbbell)
1
1
10 Reps
6-8 Reps
6
Bicep Curl (Barbell)
1
1
10 Reps
6-8 Reps
7
Preacher Curl (Dumbbell)
1
6-8 Reps
8
Roman Chair Sit Up
1
20 Reps
9
Abs Crunch (Bodyweight)
1
20 Reps
10
Reverse Abs Crunch (Bodyweight)
1
10 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
12 Reps
10 Reps
6-8 Reps
6 Reps
2
Chest Press (Machine)
1
1
10 Reps
6-8 Reps
3
Incline Chest Fly (Dumbbell)
1
1
10 Reps
8 Reps
4
Cable Crossover
1
8-10 Reps
5
Incline Curl (Dumbbell)
1
1
10 Reps
6-8 Reps
6
Bicep Curl (Barbell)
1
1
10 Reps
6-8 Reps
7
Preacher Curl (Dumbbell)
1
6-8 Reps
8
Roman Chair Sit Up
1
20 Reps
9
Abs Crunch (Bodyweight)
1
20 Reps
10
Reverse Abs Crunch (Bodyweight)
1
10 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
12 Reps
10 Reps
6-8 Reps
6 Reps
2
Chest Press (Machine)
1
1
10 Reps
6-8 Reps
3
Incline Chest Fly (Dumbbell)
1
1
10 Reps
8 Reps
4
Cable Crossover
1
8-10 Reps
5
Incline Curl (Dumbbell)
1
1
10 Reps
6-8 Reps
6
Bicep Curl (Barbell)
1
1
10 Reps
6-8 Reps
7
Preacher Curl (Dumbbell)
1
6-8 Reps
8
Roman Chair Sit Up
1
20 Reps
9
Abs Crunch (Bodyweight)
1
20 Reps
10
Reverse Abs Crunch (Bodyweight)
1
10 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
12 Reps
10 Reps
6-8 Reps
6 Reps
2
Chest Press (Machine)
1
1
10 Reps
6-8 Reps
3
Incline Chest Fly (Dumbbell)
1
1
10 Reps
8 Reps
4
Cable Crossover
1
8-10 Reps
5
Incline Curl (Dumbbell)
1
1
10 Reps
6-8 Reps
6
Bicep Curl (Barbell)
1
1
10 Reps
6-8 Reps
7
Preacher Curl (Dumbbell)
1
6-8 Reps
8
Roman Chair Sit Up
1
20 Reps
9
Abs Crunch (Bodyweight)
1
20 Reps
10
Reverse Abs Crunch (Bodyweight)
1
10 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
12 Reps
10 Reps
6-8 Reps
6 Reps
2
Chest Press (Machine)
1
1
10 Reps
6-8 Reps
3
Incline Chest Fly (Dumbbell)
1
1
10 Reps
8 Reps
4
Cable Crossover
1
8-10 Reps
5
Incline Curl (Dumbbell)
1
1
10 Reps
6-8 Reps
6
Bicep Curl (Barbell)
1
1
10 Reps
6-8 Reps
7
Preacher Curl (Dumbbell)
1
6-8 Reps
8
Roman Chair Sit Up
1
20 Reps
9
Abs Crunch (Bodyweight)
1
20 Reps
10
Reverse Abs Crunch (Bodyweight)
1
10 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
12 Reps
10 Reps
6-8 Reps
6 Reps
2
Chest Press (Machine)
1
1
10 Reps
6-8 Reps
3
Incline Chest Fly (Dumbbell)
1
1
10 Reps
8 Reps
4
Cable Crossover
1
8-10 Reps
5
Incline Curl (Dumbbell)
1
1
10 Reps
6-8 Reps
6
Bicep Curl (Barbell)
1
1
10 Reps
6-8 Reps
7
Preacher Curl (Dumbbell)
1
6-8 Reps
8
Roman Chair Sit Up
1
20 Reps
9
Abs Crunch (Bodyweight)
1
20 Reps
10
Reverse Abs Crunch (Bodyweight)
1
10 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 Reps
12 Reps
10-12 Reps
2
Leg Press
2
1
12 Reps
10-12 Reps
3
Hack Squat
1
1
12 Reps
8-10 Reps
4
Leg Curl
2
8-10 Reps
5
Stiff Leg Deadlift
1
10 Reps
6
Single-Leg Leg Curl
1
8-10 Reps
7
Standing Calf Raise
2
10-12 Reps
8
Seated Calf Raise
1
10-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 Reps
12 Reps
10-12 Reps
2
Leg Press
2
1
12 Reps
10-12 Reps
3
Hack Squat
1
1
12 Reps
8-10 Reps
4
Leg Curl
2
8-10 Reps
5
Stiff Leg Deadlift
1
10 Reps
6
Single-Leg Leg Curl
1
8-10 Reps
7
Standing Calf Raise
2
10-12 Reps
8
Seated Calf Raise
1
10-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 Reps
12 Reps
10-12 Reps
2
Leg Press
2
1
12 Reps
10-12 Reps
3
Hack Squat
1
1
12 Reps
8-10 Reps
4
Leg Curl
2
8-10 Reps
5
Stiff Leg Deadlift
1
10 Reps
6
Single-Leg Leg Curl
1
8-10 Reps
7
Standing Calf Raise
2
10-12 Reps
8
Seated Calf Raise
1
10-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 Reps
12 Reps
10-12 Reps
2
Leg Press
2
1
12 Reps
10-12 Reps
3
Hack Squat
1
1
12 Reps
8-10 Reps
4
Leg Curl
2
8-10 Reps
5
Stiff Leg Deadlift
1
10 Reps
6
Single-Leg Leg Curl
1
8-10 Reps
7
Standing Calf Raise
2
10-12 Reps
8
Seated Calf Raise
1
10-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 Reps
12 Reps
10-12 Reps
2
Leg Press
2
1
12 Reps
10-12 Reps
3
Hack Squat
1
1
12 Reps
8-10 Reps
4
Leg Curl
2
8-10 Reps
5
Stiff Leg Deadlift
1
10 Reps
6
Single-Leg Leg Curl
1
8-10 Reps
7
Standing Calf Raise
2
10-12 Reps
8
Seated Calf Raise
1
10-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 Reps
12 Reps
10-12 Reps
2
Leg Press
2
1
12 Reps
10-12 Reps
3
Hack Squat
1
1
12 Reps
8-10 Reps
4
Leg Curl
2
8-10 Reps
5
Stiff Leg Deadlift
1
10 Reps
6
Single-Leg Leg Curl
1
8-10 Reps
7
Standing Calf Raise
2
10-12 Reps
8
Seated Calf Raise
1
10-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 Reps
12 Reps
10-12 Reps
2
Leg Press
2
1
12 Reps
10-12 Reps
3
Hack Squat
1
1
12 Reps
8-10 Reps
4
Leg Curl
2
8-10 Reps
5
Stiff Leg Deadlift
1
10 Reps
6
Single-Leg Leg Curl
1
8-10 Reps
7
Standing Calf Raise
2
10-12 Reps
8
Seated Calf Raise
1
10-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 Reps
12 Reps
10-12 Reps
2
Leg Press
2
1
12 Reps
10-12 Reps
3
Hack Squat
1
1
12 Reps
8-10 Reps
4
Leg Curl
2
8-10 Reps
5
Stiff Leg Deadlift
1
10 Reps
6
Single-Leg Leg Curl
1
8-10 Reps
7
Standing Calf Raise
2
10-12 Reps
8
Seated Calf Raise
1
10-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 Reps
12 Reps
10-12 Reps
2
Leg Press
2
1
12 Reps
10-12 Reps
3
Hack Squat
1
1
12 Reps
8-10 Reps
4
Leg Curl
2
8-10 Reps
5
Stiff Leg Deadlift
1
10 Reps
6
Single-Leg Leg Curl
1
8-10 Reps
7
Standing Calf Raise
2
10-12 Reps
8
Seated Calf Raise
1
10-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 Reps
12 Reps
10-12 Reps
2
Leg Press
2
1
12 Reps
10-12 Reps
3
Hack Squat
1
1
12 Reps
8-10 Reps
4
Leg Curl
2
8-10 Reps
5
Stiff Leg Deadlift
1
10 Reps
6
Single-Leg Leg Curl
1
8-10 Reps
7
Standing Calf Raise
2
10-12 Reps
8
Seated Calf Raise
1
10-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 Reps
12 Reps
10-12 Reps
2
Leg Press
2
1
12 Reps
10-12 Reps
3
Hack Squat
1
1
12 Reps
8-10 Reps
4
Leg Curl
2
8-10 Reps
5
Stiff Leg Deadlift
1
10 Reps
6
Single-Leg Leg Curl
1
8-10 Reps
7
Standing Calf Raise
2
10-12 Reps
8
Seated Calf Raise
1
10-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 Reps
12 Reps
10-12 Reps
2
Leg Press
2
1
12 Reps
10-12 Reps
3
Hack Squat
1
1
12 Reps
8-10 Reps
4
Leg Curl
2
8-10 Reps
5
Stiff Leg Deadlift
1
10 Reps
6
Single-Leg Leg Curl
1
8-10 Reps
7
Standing Calf Raise
2
10-12 Reps
8
Seated Calf Raise
1
10-12 Reps