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5-6 Days Hypertrophy Program (CDII)
by E.X.
5.0
(1 rating)
Program Description
Hypertrophy. Just used Boostcamp as a tool to keep track of this well known Hypertrophy Program and to share it with others who are running the program and can find it useful as a tracker. You can run it 6 days but it is recommended to skip one of the Pump days and run only 5 days/week. I'm not the author. All credit to J.M. (R.I.P.).
Program Overview
Level
Advanced
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Nov 15, 2023 12:57
Last Edited
May 19, 2024 09:45
down_app
Week 1
1 / 12 Weeks
Day 3
1
Leg Curl
1 Set
3 Sets
10 Reps
10 Reps
@9
@10
2
Tempo Squat (Barbell)
5 Sets
6 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
1 Set
8 Reps
24 Reps
@9
@10
4
Stiff Leg Deadlift
1 Set
1 Set
10 Reps
10 Reps
@8
@9
5
Standing Calf Raise
3 Sets
3 Sets
10 Reps
10 Reps
@9
@10
Day 2
1
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@9
@10
3
Bench Press (Dumbbell)
4 Sets
@8
4
Chest Fly (Cable)
3 Sets
8 Reps
@10
5
Reverse Pec Deck
4 Sets
15 Reps
@10
6
Overhead Press (Barbell)
3 Sets
6 Reps
@9
7
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
@9
8
Skull Crusher
4 Sets
12 Reps
@9
Day 1
1
Meadow Row
4 Sets
8 Reps
@8
2
Chin-Up (Weighted)
3 Sets
8 Reps
@9.5
3
Pullover (Dumbbell)
3 Sets
10 Reps
@10
4
Shrug (Dumbbell)
3 Sets
12 Reps
@9
5
Hyperextension
3 Sets
10 Reps
@8
6
Dead Hang
1 Set
1 mins
@8
7
Lying Leg Raise
4 Sets
AMRAP
@9
8
Preacher Curl (Dumbbell)
4 Sets
10 Reps
@9
9
Hammer Curl
3 Sets
8-5 Reps
@9
Day 5
1
Decline Bench Press (Dumbbell)
4 Sets
12 Reps
@8
2A
Floor Press (Dumbbell)
4 Sets
10 Reps
@9
2B
Chest Fly (Dumbbell)
4 Sets
10 Reps
@9
3A
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@9
3B
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
@9
4
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
@9
5
Tricep Extension (Cable)
4 Sets
10 Reps
@9
Day 6
1
Leg Extension
3 Sets
42 Reps
@10
2
Leg Press
3 Sets
20 Reps
@9
3
Walking Lunge
3 Sets
16 Reps
@9
4
Leg Curl
3 Sets
15 Reps
@9
5
Seated Calf Raise
6 Sets
15 Reps
@9
Day 4
1
Seated Row (Cable)
4 Sets
10 Reps
@9
2
Underhand Lat Pulldown
4 Sets
10 Reps
@9
3
Face Pull
4 Sets
10 Reps
@9
4
Pullover (Dumbbell)
4 Sets
8 Reps
@9
5
Hammer Curl
4 Sets
10 Reps
@9
6
21s (EZ Bar)
3 Sets
21 Reps
@10
7
Cable Crunch
4 Sets
AMRAP
@9
Day 2
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@9
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
3
Dip (Bodyweight)
4 Sets
AMRAP
@10
4
Chest Fly (Cable)
3 Sets
8 Reps
@10
5
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
@8
@9
@10
6
Overhead Press (Barbell)
4 Sets
6 Reps
@9
7
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
@9
8
Skull Crusher
4 Sets
12 Reps
@9
Day 3
1
Leg Curl
1 Set
3 Sets
10 Reps
10 Reps
@9
@10
2
Tempo Squat (Barbell)
5 Sets
6 Reps
@8
3
Leg Press
2 Sets
1 Set
10 Reps
30 Reps
@10
@10
4
Stiff Leg Deadlift
3 Sets
8 Reps
@8-9
5
Standing Calf Raise
3 Sets
3 Sets
10 Reps
10 Reps
@9
@10
Day 1
1
Meadow Row
4 Sets
10 Reps
@9
2
Lat Pulldown (Close Grip)
3 Sets
8 Reps
@9
3
Pullover (Dumbbell)
3 Sets
10 Reps
@9
4
Rack Pull (Barbell)
5 Sets
5 Reps
@9
5
Hyperextension
2 Sets
20 Reps
@8
6
Dead Hang
1 Set
1 mins
@8
7
Cable Crunch
4 Sets
AMRAP
@9
8
Bicep Curl (Barbell)
4 Sets
8 Reps
@9
9
Hammer Curl
4 Sets
10 Reps
@9
Day 4
1
Seated Row (Cable)
4 Sets
10 Reps
@9
2A
Tricep Rope Push Down (Cable)
4 Sets
8 Reps
@9
2B
Lat Pulldown (Neutral Grip)
4 Sets
8 Reps
@9
3
Chest Supported Row (Dumbbell)
4 Sets
10 Reps
@9
4
Preacher Curl (Barbell)
4 Sets
8 Reps
@9
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@9-10
6
Cable Crunch
4 Sets
AMRAP
@9
Day 5
1
Bench Press (Dumbbell)
3 Sets
8 Reps
@10
2A
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@9
2B
Incline Chest Fly (Dumbbell)
4 Sets
8 Reps
@9
3A
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@9
3B
Rear Delt Fly (Dumbbell)
4 Sets
15 Reps
@9
4
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
@9
5
Tricep Extension (Cable)
4 Sets
10 Reps
@9
Day 6
1
Leg Curl
4 Sets
12 Reps
@10
2
Leg Press
3 Sets
30 Reps
@9
3
Hack Squat
3 Sets
8 Reps
@9
4
Glute Kickback (Cable)
3 Sets
24 Reps
@9
5
Seated Calf Raise
6 Sets
15 Reps
@9
Day 2
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@9
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
3
Chest Press (Machine)
4 Sets
AMRAP
@10
4
Chest Fly (Machine)
3 Sets
8 Reps
@10
5
Rear Delt Fly (Dumbbell)
1 Set
1 Set
2 Sets
25 Reps
25 Reps
25 Reps
@8
@9
@10
6
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
@9
7
Single Arm Pushdown
4 Sets
20 Reps
@9
8
Skull Crusher
4 Sets
12 Reps
@9
Day 3
1
Leg Curl
4 Sets
8 Reps
@10
2
Tempo Squat (Barbell)
5 Sets
6 Reps
@8
3
Leg Press
2 Sets
1 Set
10 Reps
30 Reps
@10
@10
4
Stiff Leg Deadlift
3 Sets
8 Reps
@9
5
Standing Calf Raise
6 Sets
8 Reps
@9
Day 1
1
Meadow Row
4 Sets
12 Reps
@9-10
2
Lat Pulldown (Single Arm)
3 Sets
10 Reps
@9
3A
Pullover (Dumbbell)
4 Sets
10 Reps
@9-10
3B
Chin-Up (Bodyweight)
4 Sets
10 Reps
@9-10
4
Hyperextension
3 Sets
15-20 Reps
@8-9
5
Cable Crunch
5 Sets
AMRAP
@9
6
Bicep Curl (Dumbbell)
4 Sets
8 Reps
@9
7
Reverse Bicep Curl (EZ Bar)
4 Sets
12 Reps
@9
Day 4
1
Lat Pulldown
4 Sets
10 Reps
@10
2A
Straight Arm Push Down
4 Sets
10 Reps
@9
2B
Seated Row (Cable)
4 Sets
8 Reps
@9
3
T-Bar Row
4 Sets
15-20 Reps
@9
4
Concentration Curl
4 Sets
8 Reps
@9
5
Incline Curl (Dumbbell)
4 Sets
12 Reps
@9-10
6
Cable Crunch
4 Sets
AMRAP
@10
Day 5
1A
Dip (Bodyweight)
4 Sets
AMRAP
@9-10
1B
Incline Chest Fly (Dumbbell)
4 Sets
8 Reps
@9-10
2A
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@9
2B
Face Pull
4 Sets
25 Reps
@9
3
Tricep Rope Push Down (Cable)
4 Sets
8 Reps
@9
4
Tricep Kickback
4 Sets
10 Reps
@9
Day 6
1
Leg Curl
4 Sets
12 Reps
@10
2
Leg Press
3 Sets
AMRAP
@9
3
Hack Squat
3 Sets
8 Reps
@9
4
Lunge (Barbell)
3 Sets
24 Reps
@9
5
Seated Calf Raise
6 Sets
8 Reps
@9
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8-10
3
Bench Press (Dumbbell)
4 Sets
AMRAP
@10
4
Chest Fly (Machine)
3 Sets
10 Reps
@10
5
Rear Delt Fly (Dumbbell)
1 Set
1 Set
2 Sets
30 Reps
30 Reps
30 Reps
@8
@9
@10
6
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
@9
7
Skull Crusher
4 Sets
10 Reps
@9
8
Overhead Extension (Dumbbell)
4 Sets
10 Reps
@9
Day 3
1
Leg Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@10
@10
@10
@10
2
Squat (Barbell)
3 Sets
8 Reps
@8
3
Hack Squat
3 Sets
1 Set
10 Reps
40 Reps
@10
@10
4
Leg Extension
3 Sets
8 Reps
@9
5
Stiff Leg Deadlift
3 Sets
8 Reps
@9-10
6
Standing Calf Raise
6 Sets
10 Reps
@10
Day 1
1
Meadow Row
4 Sets
8 Reps
@9-10
2
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
@9
3A
Chin-Up (Bodyweight)
4 Sets
AMRAP
@9-10
3B
Pullover (Dumbbell)
4 Sets
8 Reps
@9-10
4
Hyperextension
3 Sets
15-20 Reps
@8-9
5
Cable Crunch
6 Sets
AMRAP
@9
6
Bicep Curl (Dumbbell)
4 Sets
8 Reps
@9
7
Bicep Curl (EZ Bar)
4 Sets
8 Reps
@9
Day 4
1
Dumbbell Row
4 Sets
10 Reps
@9
2A
Straight Arm Push Down
4 Sets
8 Reps
@9
2B
Chin-Up (Weighted)
4 Sets
8 Reps
@9
3
Shrug (Dumbbell)
4 Sets
12 Reps
@9
4
Preacher Curl (Barbell)
4 Sets
8 Reps
@9
5
Hammer Curl
4 Sets
12 Reps
@9
6
Cable Crunch
1 Set
5 Sets
AMRAP
AMRAP
@9
@10
Day 5
1
Bench Press (Dumbbell)
4 Sets
12 Reps
@9
2A
Pec Minor Dip
4 Sets
8 Reps
@9-10
2B
Dip (Bodyweight)
4 Sets
8-10 Reps
@9-10
3A
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@9
3B
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
@9
4
Tricep Kickback
4 Sets
10 Reps
@9
5
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
@9
Day 6
1
Leg Curl
3 Sets
8 Reps
@10
2A
Leg Press
4 Sets
10 Reps
@8
2B
Walking Lunge (Dumbbell)
4 Sets
16 Reps
@8
3
Seated Calf Raise
6 Sets
15 Reps
@9
Day 1
1
Meadow Row
4 Sets
8 Reps
@9
2
Rack Pull (Barbell)
5 Sets
5 Reps
@8-9
3A
Straight Arm Push Down
4 Sets
8 Reps
@9-10
3B
Pullover (Dumbbell)
4 Sets
8 Reps
@9-10
4
Face Pull
2 Sets
12 Reps
@9
5
Hanging Leg Raise
6 Sets
AMRAP
@9
6
Bicep Curl (EZ Bar)
4 Sets
8 Reps
@9
7
Preacher Curl (Barbell)
4 Sets
8 Reps
@9
Day 2
1
Chest Press (Machine)
3 Sets
8 Reps
@9-10
2
Bench Press (Barbell)
2 Sets
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
3A
Dip (Bodyweight)
3 Sets
8 Reps
@10
3B
Push Up
3 Sets
AMRAP
4
Cage Press
4 Sets
8 Reps
@9
5
Rear Delt Fly (Machine)
4 Sets
15 Reps
@9
6
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
@9
7
Overhead Extension (Dumbbell)
4 Sets
10 Reps
@9
Day 3
1
Leg Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@10
@10
@10
@10
2
Leg Press
3 Sets
8 Reps
@9
3
Lunge (Barbell)
3 Sets
20 Reps
@9
4
Leg Extension
3 Sets
8 Reps
@10
5
Stiff Leg Deadlift
3 Sets
8 Reps
@9
6
Standing Calf Raise
3 Sets
3 Sets
20 Reps
8 Reps
@9
@10
Day 4
1
Seated Row (Cable)
4 Sets
12 Reps
@9
2A
Straight Arm Push Down
4 Sets
8 Reps
@9
2B
Underhand Lat Pulldown
4 Sets
8 Reps
@9
3
Shrug (Dumbbell)
4 Sets
10 Reps
@9
4
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@9
5
Hammer Curl
4 Sets
12 Reps
@9
6
Cable Crunch
1 Set
5 Sets
AMRAP
AMRAP
@9
@10
Day 5
1
Chest Press (Machine)
4 Sets
12 Reps
@9
2A
Pec Minor Dip
4 Sets
8 Reps
@9-10
2B
Dip (Bodyweight)
4 Sets
8-10 Reps
@9-10
3A
Cage Press
4 Sets
8 Reps
@9
3B
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@9
4
Tricep Kickback
4 Sets
10 Reps
@9
5
Floor Press (Dumbbell)
4 Sets
8 Reps
@9
Day 6
1
Leg Press
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
30 Reps
20 Reps
10 Reps
@10
@10
@10
@10
@10
2
Squat (Barbell)
3 Sets
20 Reps
@9
3
Lying Leg Curl
4 Sets
10 Reps
@9-10
4
Seated Calf Raise
6 Sets
15 Reps
@9
Day 1
1
Meadow Row
4 Sets
10 Reps
@9
2
Rack Pull (Barbell)
5 Sets
5 Reps
@8-9
3A
Straight Arm Push Down
4 Sets
8 Reps
@9-10
3B
Lat Pulldown (Single Arm)
4 Sets
8 Reps
@9-10
4
Face Pull
3 Sets
12 Reps
@9
5
Hanging Leg Raise
6 Sets
AMRAP
@9
6
Bicep Curl (EZ Bar)
4 Sets
12 Reps
@9
7
Hammer Curl
4 Sets
10 Reps
@9-10
Day 2
1
Chest Press (Machine)
3 Sets
10 Reps
@9-10
2
Bench Press (Barbell)
2 Sets
2 Sets
1 Set
6 Reps
6 Reps
6 Reps
@8
@9
@10
3A
Dip (Bodyweight)
3 Sets
10 Reps
@10
4
Bench Press (Dumbbell)
3 Sets
8 Reps
@9-10
5
Cage Press
4 Sets
6 Reps
@9
6
Rear Delt Fly (Machine)
4 Sets
25 Reps
@9
7
Tricep Rope Push Down (Cable)
4 Sets
8 Reps
@9
8
Skull Crusher
4 Sets
12 Reps
@9
Day 3
1
Leg Press
3 Sets
8 Reps
@9
2
Squat (Barbell)
3 Sets
10 Reps
@9
3
Leg Extension
3 Sets
8 Reps
@9
4
Leg Curl
4 Sets
12 Reps
@10
5
Standing Calf Raise
8 Sets
10 Reps
@9-10
Day 4
1
Seated Row (Cable)
3 Sets
10 Reps
@9
2A
Straight Arm Push Down
4 Sets
8 Reps
@9
2B
Underhand Lat Pulldown
4 Sets
12 Reps
@9
3
Shrug (Dumbbell)
4 Sets
10 Reps
@9
4
Bicep Curl (Barbell)
4 Sets
8 Reps
@9
5
Reverse Bicep Curl (EZ Bar)
4 Sets
15 Reps
@9
6
Cable Crunch
1 Set
5 Sets
AMRAP
AMRAP
@9
@10
Day 5
1
Chest Press (Machine)
4 Sets
6 Reps
@9
2A
Chest Fly (Dumbbell)
4 Sets
8 Reps
@9
2B
Bench Press (Dumbbell)
4 Sets
8 Reps
@9
3A
Seated Shoulder Press (Dumbbell)
4 Sets
15 Reps
@9
3B
Rear Delt Fly (Dumbbell)
4 Sets
15 Reps
@9
4
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
@9
5
Floor Press (Dumbbell)
4 Sets
8 Reps
@9
Day 6
1
Leg Press
1 Set
1 Set
1 Set
15 Reps
10 Reps
@9
@9
@9
2A
Stiff Leg Deadlift
4 Sets
10 Reps
@9
2B
Walking Lunge (Dumbbell)
4 Sets
12 Reps
@9-10
3
Leg Curl
4 Sets
12 Reps
@9-10
4
Seated Calf Raise
6 Sets
15 Reps
@9
Day 1
1
Meadow Row
4 Sets
12 Reps
@9
2
Rack Pull (Barbell)
5 Sets
5 Reps
@8-9
3
Pullover (Dumbbell)
4 Sets
10 Reps
@9
4
Chest Supported Row (Dumbbell)
4 Sets
8 Reps
@9-10
5
Hanging Leg Raise
6 Sets
AMRAP
@9
6
Preacher Curl (Dumbbell)
4 Sets
8 Reps
@9-10
7
Bicep Curl (EZ Bar)
4 Sets
12 Reps
@9-10
Day 3
1
Leg Curl
4 Sets
12 Reps
@9
2
Leg Press
3 Sets
10 Reps
@9
3
Squat (Barbell)
3 Sets
12 Reps
@9
4
Hack Squat
3 Sets
8 Reps
@9
5
Stiff Leg Deadlift (Dumbbell)
3 Sets
10 Reps
@9-10
6
Standing Calf Raise
8 Sets
8 Reps
@9-10
Day 4
1
Seated Row (Cable)
4 Sets
12 Reps
@9
2
Lat Pulldown (Neutral Grip)
4 Sets
10 Reps
@9
3
Face Pull
4 Sets
8 Reps
@9
4
Pullover (Dumbbell)
4 Sets
8 Reps
@9
5
Pinwheel Curl
4 Sets
12 Reps
@9
6
Preacher Curl (Dumbbell)
4 Sets
8 Reps
@9
7
Cable Crunch
6 Sets
AMRAP
@10
Day 5
1
Bench Press (Dumbbell)
4 Sets
8 Reps
@9
2A
Chest Fly (Dumbbell)
4 Sets
8 Reps
@9
2B
Decline Bench Press (Dumbbell)
4 Sets
8 Reps
@9
3A
Lying Rear Lateral Raise
4 Sets
15 Reps
@9
3B
Rear Delt Fly (Dumbbell)
4 Sets
20 Reps
@9
4
V-Handle Tricep Pushdown (Cable)
4 Sets
15 Reps
@9
5
Push Up
4 Sets
AMRAP
@10
Day 6
1
Leg Extension
4 Sets
10 Reps
@9
2A
Goblet Squat
4 Sets
10 Reps
@9
2B
Walking Lunge (Dumbbell)
4 Sets
10 Reps
@9
2C
Leg Extension
4 Sets
1 Reps
@9
3
Seated Calf Raise
6 Sets
15 Reps
@9
Day 2
1
Chest Press (Machine)
3 Sets
12 Reps
@9-10
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@9
@10
3A
Dip (Bodyweight)
3 Sets
10 Reps
@10
4
Chest Fly (Machine)
3 Sets
10 Reps
@9-10
5
Lateral Raise (Dumbbell)
4 Sets
20 Reps
@9-10
6
Rear Delt Fly (Machine)
4 Sets
25 Reps
@9
7
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
@9
8
Overhead Tricep Extension (Cable)
4 Sets
10 Reps
@9
Day 1
1
Meadow Row
4 Sets
12 Reps
@9
2
Rack Pull (Barbell)
5 Sets
5 Reps
@8-9
3
Stretchers
4 Sets
10 Reps
@9
4
Chest Supported Row (Dumbbell)
4 Sets
8 Reps
@9-10
5
Hanging Leg Raise
6 Sets
AMRAP
@9
6
Preacher Curl (Barbell)
4 Sets
8 Reps
@9-10
7
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@9-10
Day 2
1
Chest Press (Machine)
3 Sets
8 Reps
@9-10
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
3
Bench Press (Dumbbell)
3 Sets
2 Sets
10 Reps
8 Reps
@9-10
@9-10
4
Chest Fly (Machine)
3 Sets
10 Reps
@9-10
5
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@9-10
6
Rear Delt Fly (Machine)
4 Sets
15 Reps
@9
7
Tricep Rope Push Down (Cable)
1 Set
3 Sets
12 Reps
12 Reps
@10
@9
8
Overhead Tricep Extension (Cable)
4 Sets
10 Reps
@9
Day 3
1
Leg Curl
4 Sets
2 Sets
12 Reps
10 Reps
@9
@9
2
Leg Press
10 Sets
3 Reps
@9-10
3
Hack Squat
5 Sets
8 Reps
@9
4
Good Morning
5 Sets
8 Reps
@9
5
Standing Calf Raise
4 Sets
25 Reps
@9-10
Day 4
1
Chin-Up (Bodyweight)
4 Sets
AMRAP
@9
2
Straight Arm Push Down
4 Sets
10 Reps
@9
3
Lat Pulldown
4 Sets
10 Reps
@9
4
Stretchers
4 Sets
10 Reps
@9
5
Bicep Curl (Machine)
4 Sets
15 Reps
@9
6
Reverse Bicep Curl (Dumbbell)
4 Sets
15 Reps
@9
7
Cable Crunch
6 Sets
AMRAP
@10
Day 5
1
Bench Press (Dumbbell)
4 Sets
8 Reps
@9
2A
Pec Minor Dip
4 Sets
8 Reps
@9
2B
Dip (Bodyweight)
4 Sets
8 Reps
@9
3A
Lying Rear Lateral Raise
4 Sets
15 Reps
@9
3B
Rear Delt Fly (Dumbbell)
4 Sets
20 Reps
@9
4
V-Handle Tricep Pushdown (Cable)
4 Sets
8 Reps
@9
5
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
@10
Day 6
1
Leg Extension
4 Sets
15 Reps
@9
2A
Goblet Squat
4 Sets
12 Reps
@9
2B
Walking Lunge (Dumbbell)
4 Sets
16 Reps
@9
2C
Leg Extension
4 Sets
1 Reps
@9
3
Seated Calf Raise
6 Sets
15 Reps
@9
Day 1
1
Dumbbell Row
4 Sets
8 Reps
@9
2
Chin-Up (Bodyweight)
4 Sets
AMRAP
@9
3
Seated Row (Cable)
4 Sets
10 Reps
@9
4
Pullover (Dumbbell)
4 Sets
10 Reps
@9-10
5
Hyperextension
2 Sets
10 Reps
@9
6
Hanging Leg Raise
6 Sets
AMRAP
@9
7
Preacher Curl (Barbell)
4 Sets
8 Reps
@9-10
8
Hammer Curl
4 Sets
10 Reps
@9-10
Day 2
1
Bench Press (Dumbbell)
3 Sets
8 Reps
@9-10
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
3
Hex Press
3 Sets
10 Reps
@9-10
4
Chest Fly (Machine)
3 Sets
10 Reps
@9-10
5
Rear Delt Fly (Dumbbell)
4 Sets
20 Reps
@9
6
Rear Delt Fly (Machine)
4 Sets
8 Reps
@9
7
Tricep Extension (Cable)
4 Sets
10 Reps
@9
8
Overhead Tricep Extension (Cable)
4 Sets
10 Reps
@9
Day 3
1
Leg Curl
4 Sets
8 Reps
@9
2
Squat (Barbell)
4 Sets
AMRAP
@9-10
3
Leg Press
4 Sets
AMRAP
@9
4
Hack Squat
3 Sets
10 Reps
@9
5
Standing Calf Raise
4 Sets
10 Reps
@9-10
Day 4
1
Chin-Up (Bodyweight)
4 Sets
AMRAP
@9
2
Chest Supported Row (Dumbbell)
4 Sets
8 Reps
@9
3
Pullover (Dumbbell)
4 Sets
10 Reps
@9
4
Farmer's Walk (Weighted)
4 Sets
30 Reps
@9
5
Reverse Bicep Curl (Dumbbell)
4 Sets
15 Reps
@9
6
Hammer Curl
4 Sets
15 Reps
@9
7
Cable Crunch
6 Sets
AMRAP
@10
Day 5
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
10 Reps
@9
@9
@9
@9
2A
Pec Minor Dip
4 Sets
8 Reps
@9
2B
Dip (Bodyweight)
4 Sets
8 Reps
@9
3A
Rear Delt Fly (Dumbbell)
4 Sets
30 Reps
@9
3B
Spidercrawls
4 Sets
48 Reps
@9
4
Single Arm Pushdown
4 Sets
8 Reps
@9
5
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
@10
Day 6
1A
Stiff Leg Deadlift
4 Sets
10 Reps
@10
1B
Lying Leg Curl
4 Sets
10 Reps
@10
2
Leg Press
1 Set
2 Sets
2 Sets
2 Sets
20 Reps
5 Reps
15 Reps
10 Reps
@10
@10
@10
@10
3
Lunge (Barbell)
4 Sets
10 Reps
@9
4
Seated Calf Raise
6 Sets
15 Reps
@9
Day 1
1
Dumbbell Row
4 Sets
10 Reps
@9
2
Chin-Up (Bodyweight)
4 Sets
AMRAP
@9
3
Chest Supported Row (Dumbbell)
4 Sets
8 Reps
@9
4
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@9-10
5
Hyperextension
3 Sets
10 Reps
@9
6
Hanging Leg Raise
6 Sets
AMRAP
@9
7
Preacher Curl (Barbell)
4 Sets
8 Reps
@9-10
8
Reverse Bicep Curl (Dumbbell)
4 Sets
10 Reps
@9-10
Day 2
1
Bench Press (Dumbbell)
3 Sets
10 Reps
@9-10
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@9
@10
3
Dip (Bodyweight)
3 Sets
AMRAP
@10
4
Incline Chest Fly (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@9-6
@9-10
5
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
8 Reps
@9
6
Rear Delt Fly (Machine)
4 Sets
25 Reps
@9
7
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
@9
8
Overhead Tricep Extension (Cable)
4 Sets
10 Reps
@9
Day 3
1
Leg Curl
3 Sets
15 Reps
@9
2
Squat (Barbell)
4 Sets
8 Reps
@9-10
3
Leg Press
3 Sets
10 Reps
@9
4
Hack Squat
3 Sets
8 Reps
@9
5
Standing Calf Raise
4 Sets
10 Reps
@9-10
Day 4
1
Seated Row (Cable)
4 Sets
12 Reps
@9
2
Bent Over Row (Barbell)
4 Sets
8 Reps
@9
3
Shrug (Dumbbell)
4 Sets
10 Reps
@9
4
Farmer's Walk (Weighted)
4 Sets
30 Reps
@9
5
Bicep Curl (Barbell)
4 Sets
10 Reps
@9
6
Hammer Curl
4 Sets
10 Reps
@9
7
Hanging Leg Raise
6 Sets
AMRAP
@10
Day 5
1
Incline Bench Press (Smith Machine)
3 Sets
8 Reps
@8-10
2A
Chest Fly (Dumbbell)
4 Sets
8 Reps
@9
2B
Dip (Bodyweight)
1 Set
AMRAP
@9
3A
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
@9
3B
Spidercrawls
4 Sets
48 Reps
@9
4
Single Arm Pushdown
4 Sets
12 Reps
@9
5
Bench Press (Close Grip)
4 Sets
8 Reps
@10
Day 6
1
Lying Leg Curl
3 Sets
15 Reps
@9
2
Hack Squat
3 Sets
8 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
7 Sets
8 Reps
@9-10
4
Stiff Leg Deadlift (Dumbbell)
2 Sets
8 Reps
@9
5
Seated Calf Raise
6 Sets
15 Reps
@9
Day 1
1
Dumbbell Row
4 Sets
12 Reps
@9
2
Chin-Up (Bodyweight)
4 Sets
AMRAP
@9
3
Chest Supported Row (Dumbbell)
4 Sets
8 Reps
@9
4
Pullover (Dumbbell)
3 Sets
12 Reps
@9-10
5
Hyperextension
4 Sets
10 Reps
@9
6
Hanging Leg Raise
6 Sets
AMRAP
@9
7
Bicep Curl (Dumbbell)
4 Sets
8 Reps
@9-10
8
Hammer Curl
4 Sets
10 Reps
@9-10
Day 2
1
Bench Press (Dumbbell)
3 Sets
12 Reps
@9-10
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
3
Chest Press (Machine)
3 Sets
8 Reps
@10
4
Chest Fly (Machine)
3 Sets
10 Reps
@9
5
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
10 Reps
@9
6
Rear Delt Fly (Machine)
4 Sets
25 Reps
@9
7
Incline Tricep Extension (Dumbbell)
4 Sets
10 Reps
@9
8
Overhead Tricep Extension (Cable)
4 Sets
10 Reps
@9
Day 3
1
Leg Curl
4 Sets
12 Reps
@9
2
Squat (Barbell)
3 Sets
6 Reps
@9
3
Leg Press
3 Sets
30 Reps
@9
4
Hack Squat
3 Sets
15 Reps
@9
5
Standing Calf Raise
4 Sets
25 Reps
@9-10
Day 4
1
Seated Row (Cable)
4 Sets
10 Reps
@9
2
Wide Grip Lat Pulldown
4 Sets
8 Reps
@9
3
Shrug (Dumbbell)
4 Sets
10 Reps
@9
4
Farmer's Walk (Weighted)
4 Sets
30 Reps
@9
5
Bicep Curl (Barbell)
4 Sets
10 Reps
@9
6
Hammer Curl
4 Sets
10 Reps
@9
7
Hanging Leg Raise
6 Sets
AMRAP
@10
Day 5
1
Chest Press (Machine)
3 Sets
12 Reps
@8-10
2A
Chest Fly (Dumbbell)
4 Sets
8 Reps
@9
2B
Bench Press (Dumbbell)
4 Sets
8 Reps
@9
3A
Rear Delt Fly (Dumbbell)
4 Sets
15 Reps
@9
3B
Spidercrawls
4 Sets
48 Reps
@9
4
Push Up
4 Sets
AMRAP
@10
5
Tricep Rope Push Down (Cable)
4 Sets
25 Reps
@10
Day 6
1
Leg Curl
3 Sets
12 Reps
@9
2
Hack Squat
3 Sets
12 Reps
@9
3
Split Squat (Barbell)
4 Sets
8 Reps
@9-10
4
Stiff Leg Deadlift
3 Sets
8 Reps
@9
5
Seated Calf Raise
6 Sets
15 Reps
@9
Day 1
1
Dumbbell Row
4 Sets
8 Reps
@9
2
Chin-Up (Bodyweight)
4 Sets
AMRAP
@9
3
Pullover (Dumbbell)
4 Sets
10 Reps
@9-10
4
Rack Pull (Barbell)
3 Sets
3 Reps
@7-10
5
Farmer's Walk (Weighted)
3 Sets
30 Reps
@8
6
Hanging Leg Raise
6 Sets
AMRAP
@9
7
Bicep Curl (Machine)
4 Sets
8 Reps
@9-10
8
Bicep Curl (EZ Bar)
4 Sets
20 Reps
@9-10
Day 2
1
Bench Press (Dumbbell)
3 Sets
8 Reps
@9-10
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@9
@10
3
Cable Crossover
4 Sets
3 Sets
10 Reps
8 Reps
@10
@10
4
Chest Fly (Dumbbell)
3 Sets
10 Reps
@9
5
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@9
6
Spidercrawls
4 Sets
48 Reps
@9
7
Hex Press
4 Sets
10 Reps
@9
8
Skull Crusher
4 Sets
15 Reps
@9
Day 3
1
Leg Curl
4 Sets
1 Set
8 Reps
10 Reps
@9
@9
2
Leg Extension
5 Sets
10 Reps
@9
3
Leg Press
4 Sets
15 Reps
@9
4
Hack Squat
3 Sets
8 Reps
@9
5
Standing Calf Raise
4 Sets
8 Reps
@9-10
Day 4
1
Lat Pulldown
4 Sets
8 Reps
@9
2
Chest Supported Row (Dumbbell)
4 Sets
8 Reps
@9
3
Shrug (Dumbbell)
4 Sets
12 Reps
@9
4
Hyperextension
4 Sets
12 Reps
@9
5
Bicep Curl (Barbell)
4 Sets
8 Reps
@9
6
Hammer Curl
4 Sets
10 Reps
@9
7
Hanging Leg Raise
6 Sets
AMRAP
@10
Day 5
1
Chest Press (Machine)
3 Sets
8 Reps
@8-10
2A
Bench Press (Dumbbell)
4 Sets
8 Reps
@9
2B
Chest Fly (Dumbbell)
4 Sets
8 Reps
@9
3A
Rear Delt Fly (Dumbbell)
4 Sets
15 Reps
@9
3B
Spidercrawls
4 Sets
48 Reps
@9
4
Tricep Rope Push Down (Cable)
4 Sets
15 Reps
@9
5
Tricep Kickback
4 Sets
8 Reps
@10
Day 6
1
Leg Curl
3 Sets
15 Reps
@9
2
Leg Press
2 Sets
1 Set
15 Reps
60 Reps
@9
@10
3
Split Squat (Barbell)
4 Sets
8 Reps
@9-10
4
Stiff Leg Deadlift
3 Sets
8 Reps
@9
5
Seated Calf Raise
6 Sets
8 Reps
@9