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5 Day Hypertrophy Upper/Lower + Upper Specialization Day
by Georges G.
18 athletes joined
Program Description
High frequency hypertrophy program with an extra Upper Body to specialise on weak points or just chase more gains. A program focused on training to failure. Partial reps are allowed after failure , no cheap reps. Rest time between 2 mins to 2:30, most sets should be around 2 minutes , for your heavy sets on compounds go to 2:30. Squats and deadlifts should go up to 3 minutes. Feel free to use just lengthened partials on the sets that require high reps. You can use more supersets if you wish, so time passes by faster , only to be used for antagonistic body parts. Feel free to adjust volume based on your recovery and work your way up. This can be edited to be used as a home gym/only dumbells. With most of the exercises having a similar alternative. A deload is highly recommended after the end of the program. Preferably running just one upper and one lower day on week 13.
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Jan 20, 2024 11:19
Last Edited
Jun 15, 2024 06:00
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Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
@8-9
@8-9
@8-9
2
Leg Press
1 Set
1 Set
10-12 Reps
12-15 Reps
@9-10
@9-10
3
Hip Abductor (Machine)
1 Set
1 Set
8-10 Reps
12-15 Reps
@10
@10
4
Leg Curl
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
@10
@10
@10
5
Standing Calf Raise
2 Sets
1 Set
2 Sets
8 Reps
12 Reps
15 Reps
@10
@10
@10
6
Decline Crunch (Weighted)
3 Sets
10 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
12-15 Reps
@9-10
@9-10
@9-10
@9-10
2A
Pec Deck (Machine)
2 Sets
1 Set
10-12 Reps
12-15 Reps
@10
@10
2B
Lat Prayer
2 Sets
1 Set
10-12 Reps
12-15 Reps
@10
@10
3
Lat Pulldown
2 Sets
8-10 Reps
@9-10
4A
Reverse Pec Deck
1 Set
1 Set
10-12 Reps
12-15 Reps
@10
@10
5
Seated Row (Cable)
1 Set
1 Set
8-10 Reps
10-12 Reps
@9-10
@9-10
6A
Tricep Pushdown (Cable)
1 Set
1 Set
8-10 Reps
12-15 Reps
@10
@10
6B
Bicep Curl (Cable)
1 Set
1 Set
2 Sets
6-8 Reps
8-10 Reps
12-15 Reps
@10
@10
@10
6C
Tricep Extension (Cable)
1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
7
Lateral Raise (Dumbbell)
1 Set
1 Set
10-12 Reps
12-15 Reps
@10
@10
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
@8-9
@8-9
@8-9
2
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@7-9
3
Leg Curl
2 Sets
12-15 Reps
@10
4
Leg Extension
1 Set
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
15-20 Reps
@10
@10
@10
@10
5
Standing Calf Raise
2 Sets
3 Sets
8-10 Reps
12-15 Reps
@10
@10
6
Decline Crunch (Weighted)
3 Sets
10 Reps
@10
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@10
@10
@10
2
Pec Deck (Machine)
2 Sets
12-15 Reps
@10
3
T-Bar Row
2 Sets
1 Set
8-10 Reps
12-15 Reps
@9-10
@9-10
4
Lat Pulldown
1 Set
1 Set
8-10 Reps
10-12 Reps
@10
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
15-20 Reps
8-10 Reps
10-12 Reps
@10
@10
@10
6
Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
15-20 Reps
@10
@10
@10
7
Front Raise (Arm Behind You)
2 Sets
10-15 Reps
@10
8
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
Day 1
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
12-15 Reps
@9-10
@9-10
@9-10
2
Lat Prayer
2 Sets
10-12 Reps
@10
3
Seated Row (Cable)
1 Set
10-12 Reps
@10
4
Pec Deck (Machine)
1 Set
2 Sets
10-12 Reps
12-15 Reps
@10
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
2 Sets
6-8 Reps
10-12 Reps
15-20 Reps
@10
@10
@10
6
Reverse Pec Deck
2 Sets
1 Set
10-12 Reps
12-15 Reps
@10
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
@8-9
@8-9
@8-9
2
Leg Press
1 Set
1 Set
10-12 Reps
12-15 Reps
@9-10
@9-10
3
Hip Abductor (Machine)
1 Set
1 Set
8-10 Reps
12-15 Reps
@10
@10
4
Leg Curl
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
@10
@10
@10
5
Standing Calf Raise
2 Sets
1 Set
2 Sets
8 Reps
12 Reps
15 Reps
@10
@10
@10
6
Decline Crunch (Weighted)
3 Sets
10 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
12-15 Reps
@9-10
@9-10
@9-10
@9-10
2A
Pec Deck (Machine)
2 Sets
1 Set
10-12 Reps
12-15 Reps
@10
@10
2B
Lat Prayer
2 Sets
1 Set
10-12 Reps
12-15 Reps
@10
@10
3
Lat Pulldown
2 Sets
8-10 Reps
@9-10
4A
Reverse Pec Deck
1 Set
1 Set
10-12 Reps
12-15 Reps
@10
@10
5
Seated Row (Cable)
1 Set
1 Set
8-10 Reps
10-12 Reps
@9-10
@9-10
6A
Tricep Pushdown (Cable)
1 Set
1 Set
8-10 Reps
12-15 Reps
@10
@10
6B
Bicep Curl (Cable)
1 Set
1 Set
2 Sets
6-8 Reps
8-10 Reps
12-15 Reps
@10
@10
@10
6C
Tricep Extension (Cable)
1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
7
Lateral Raise (Dumbbell)
1 Set
1 Set
10-12 Reps
12-15 Reps
@10
@10
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
@8-9
@8-9
@8-9
2
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@7-9
3
Leg Curl
2 Sets
12-15 Reps
@10
4
Leg Extension
1 Set
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
15-20 Reps
@10
@10
@10
@10
5
Standing Calf Raise
2 Sets
3 Sets
8-10 Reps
12-15 Reps
@10
@10
6
Decline Crunch (Weighted)
3 Sets
10 Reps
@10
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@10
@10
@10
2
Pec Deck (Machine)
2 Sets
12-15 Reps
@10
3
T-Bar Row
2 Sets
1 Set
8-10 Reps
12-15 Reps
@9-10
@9-10
4
Lat Pulldown
1 Set
1 Set
8-10 Reps
10-12 Reps
@10
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
15-20 Reps
8-10 Reps
10-12 Reps
@10
@10
@10
6
Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
15-20 Reps
@10
@10
@10
7
Front Raise (Arm Behind You)
2 Sets
10-15 Reps
@10
8
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
Day 1
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
12-15 Reps
@9-10
@9-10
@9-10
2
Lat Prayer
2 Sets
10-12 Reps
@10
3
Seated Row (Cable)
1 Set
10-12 Reps
@10
4
Pec Deck (Machine)
1 Set
2 Sets
10-12 Reps
12-15 Reps
@10
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
2 Sets
6-8 Reps
10-12 Reps
15-20 Reps
@10
@10
@10
6
Reverse Pec Deck
2 Sets
1 Set
10-12 Reps
12-15 Reps
@10
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
@8-9
@8-9
@8-9
2
Leg Press
1 Set
1 Set
10-12 Reps
12-15 Reps
@9-10
@9-10
3
Hip Abductor (Machine)
1 Set
1 Set
8-10 Reps
12-15 Reps
@10
@10
4
Leg Curl
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
@10
@10
@10
5
Standing Calf Raise
2 Sets
1 Set
2 Sets
8 Reps
12 Reps
15 Reps
@10
@10
@10
6
Decline Crunch (Weighted)
3 Sets
10 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
12-15 Reps
@9-10
@9-10
@9-10
@9-10
2A
Pec Deck (Machine)
2 Sets
1 Set
10-12 Reps
12-15 Reps
@10
@10
2B
Lat Prayer
2 Sets
1 Set
10-12 Reps
12-15 Reps
@10
@10
3
Lat Pulldown
2 Sets
8-10 Reps
@9-10
4A
Reverse Pec Deck
1 Set
1 Set
10-12 Reps
12-15 Reps
@10
@10
5
Seated Row (Cable)
1 Set
1 Set
8-10 Reps
10-12 Reps
@9-10
@9-10
6A
Tricep Pushdown (Cable)
1 Set
1 Set
8-10 Reps
12-15 Reps
@10
@10
6B
Bicep Curl (Cable)
1 Set
1 Set
2 Sets
6-8 Reps
8-10 Reps
12-15 Reps
@10
@10
@10
6C
Tricep Extension (Cable)
1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
7
Lateral Raise (Dumbbell)
1 Set
1 Set
10-12 Reps
12-15 Reps
@10
@10
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
@8-9
@8-9
@8-9
2
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@7-9
3
Leg Curl
2 Sets
12-15 Reps
@10
4
Leg Extension
1 Set
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
15-20 Reps
@10
@10
@10
@10
5
Standing Calf Raise
2 Sets
3 Sets
8-10 Reps
12-15 Reps
@10
@10
6
Decline Crunch (Weighted)
3 Sets
10 Reps
@10
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@10
@10
@10
2
Pec Deck (Machine)
2 Sets
12-15 Reps
@10
3
T-Bar Row
2 Sets
1 Set
8-10 Reps
12-15 Reps
@9-10
@9-10
4
Lat Pulldown
1 Set
1 Set
8-10 Reps
10-12 Reps
@10
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
15-20 Reps
8-10 Reps
10-12 Reps
@10
@10
@10
6
Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
15-20 Reps
@10
@10
@10
7
Front Raise (Arm Behind You)
2 Sets
10-15 Reps
@10
8
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
Day 1
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
12-15 Reps
@9-10
@9-10
@9-10
2
Lat Prayer
2 Sets
10-12 Reps
@10
3
Seated Row (Cable)
1 Set
10-12 Reps
@10
4
Pec Deck (Machine)
1 Set
2 Sets
10-12 Reps
12-15 Reps
@10
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
2 Sets
6-8 Reps
10-12 Reps
15-20 Reps
@10
@10
@10
6
Reverse Pec Deck
2 Sets
1 Set
10-12 Reps
12-15 Reps
@10
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
@8-9
@8-9
@8-9
2
Leg Press
1 Set
1 Set
10-12 Reps
12-15 Reps
@9-10
@9-10
3
Hip Abductor (Machine)
1 Set
1 Set
8-10 Reps
12-15 Reps
@10
@10
4
Leg Curl
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
@10
@10
@10
5
Standing Calf Raise
2 Sets
1 Set
2 Sets
8 Reps
12 Reps
15 Reps
@10
@10
@10
6
Decline Crunch (Weighted)
3 Sets
10 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
12-15 Reps
@9-10
@9-10
@9-10
@9-10
2A
Pec Deck (Machine)
2 Sets
1 Set
10-12 Reps
12-15 Reps
@10
@10
2B
Lat Prayer
2 Sets
1 Set
10-12 Reps
12-15 Reps
@10
@10
3
Lat Pulldown
2 Sets
8-10 Reps
@9-10
4A
Reverse Pec Deck
1 Set
1 Set
10-12 Reps
12-15 Reps
@10
@10
5
Seated Row (Cable)
1 Set
1 Set
8-10 Reps
10-12 Reps
@9-10
@9-10
6A
Tricep Pushdown (Cable)
1 Set
1 Set
8-10 Reps
12-15 Reps
@10
@10
6B
Bicep Curl (Cable)
1 Set
1 Set
2 Sets
6-8 Reps
8-10 Reps
12-15 Reps
@10
@10
@10
6C
Tricep Extension (Cable)
1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
7
Lateral Raise (Dumbbell)
1 Set
1 Set
10-12 Reps
12-15 Reps
@10
@10
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
@8-9
@8-9
@8-9
2
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@7-9
3
Leg Curl
2 Sets
12-15 Reps
@10
4
Leg Extension
1 Set
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
15-20 Reps
@10
@10
@10
@10
5
Standing Calf Raise
2 Sets
3 Sets
8-10 Reps
12-15 Reps
@10
@10
6
Decline Crunch (Weighted)
3 Sets
10 Reps
@10
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@10
@10
@10
2
Pec Deck (Machine)
2 Sets
12-15 Reps
@10
3
T-Bar Row
2 Sets
1 Set
8-10 Reps
12-15 Reps
@9-10
@9-10
4
Lat Pulldown
1 Set
1 Set
8-10 Reps
10-12 Reps
@10
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
15-20 Reps
8-10 Reps
10-12 Reps
@10
@10
@10
6
Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
15-20 Reps
@10
@10
@10
7
Front Raise (Arm Behind You)
2 Sets
10-15 Reps
@10
8
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
Day 1
1
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
6-8 Reps
10-12 Reps
@9-10
@9-10
2
Lat Prayer
2 Sets
10-12 Reps
@10
3
Seated Row (Cable)
2 Sets
10-12 Reps
@10
4
Chest Press (Machine)
1 Set
1 Set
8-10 Reps
12-15 Reps
@10
@10
5
Pec Deck (Machine)
1 Set
1 Set
10-12 Reps
12-15 Reps
@10
@10
6
Lateral Raise (Dumbbell)
1 Set
1 Set
2 Sets
6-8 Reps
10-12 Reps
15-20 Reps
@10
@10
@10
7
Reverse Pec Deck
2 Sets
1 Set
10-12 Reps
12-15 Reps
@10
@10
Day 1
1
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
6-8 Reps
10-12 Reps
@9-10
@9-10
2
Lat Prayer
2 Sets
10-12 Reps
@10
3
Seated Row (Cable)
2 Sets
10-12 Reps
@10
4
Chest Press (Machine)
1 Set
1 Set
8-10 Reps
12-15 Reps
@10
@10
5
Pec Deck (Machine)
1 Set
1 Set
10-12 Reps
12-15 Reps
@10
@10
6
Lateral Raise (Dumbbell)
1 Set
1 Set
2 Sets
6-8 Reps
10-12 Reps
15-20 Reps
@10
@10
@10
7
Reverse Pec Deck
2 Sets
1 Set
10-12 Reps
12-15 Reps
@10
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
@8-9
@8-9
@8-9
2
Leg Press
1 Set
2 Sets
10-12 Reps
12-15 Reps
@9-10
@9-10
3
Hip Abductor (Machine)
1 Set
1 Set
8-10 Reps
12-15 Reps
@10
@10
4
Leg Curl
1 Set
1 Set
2 Sets
8-10 Reps
10-12 Reps
12-15 Reps
@10
@10
@10
5
Standing Calf Raise
2 Sets
1 Set
3 Sets
8 Reps
12 Reps
15 Reps
@10
@10
@10
6
Decline Crunch (Weighted)
3 Sets
10 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
12-15 Reps
@9-10
@9-10
@9-10
@9-10
2A
Pec Deck (Machine)
2 Sets
1 Set
10-12 Reps
12-15 Reps
@10
@10
2B
Lat Prayer
2 Sets
1 Set
10-12 Reps
12-15 Reps
@10
@10
3
Lat Pulldown
2 Sets
1 Set
8-10 Reps
10-12 Reps
@9-10
@9-10
4A
Reverse Pec Deck
1 Set
2 Sets
10-12 Reps
12-15 Reps
@10
@10
5
Seated Row (Cable)
1 Set
1 Set
8-10 Reps
10-12 Reps
@9-10
@9-10
6A
Tricep Pushdown (Cable)
1 Set
1 Set
8-10 Reps
12-15 Reps
@10
@10
6B
Bicep Curl (Cable)
1 Set
1 Set
2 Sets
6-8 Reps
8-10 Reps
12-15 Reps
@10
@10
@10
6C
Tricep Extension (Cable)
1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
7
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-12 Reps
12-15 Reps
@10
@10
Day 4
1
Squat (Barbell)
1 Set
1 Set
2 Sets
6 Reps
8 Reps
10 Reps
@8-9
@8-9
@8-9
2
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@7-9
3
Leg Curl
3 Sets
12-15 Reps
@10
4
Leg Extension
1 Set
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
15-20 Reps
@10
@10
@10
@10
5
Standing Calf Raise
2 Sets
3 Sets
8-10 Reps
12-15 Reps
@10
@10
6
Decline Crunch (Weighted)
3 Sets
10 Reps
@10
Day 5
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@10
@10
@10
2
Pec Deck (Machine)
2 Sets
12-15 Reps
@10
3
T-Bar Row
2 Sets
1 Set
8-10 Reps
12-15 Reps
@9-10
@9-10
4
Lat Pulldown
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
10-15 Reps
@10
@10
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
15-20 Reps
8-10 Reps
10-12 Reps
@10
@10
@10
6
Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
15-20 Reps
@10
@10
@10
7
Front Raise (Arm Behind You)
2 Sets
10-15 Reps
@10
8
Lateral Raise (Cable)
1 Set
2 Sets
10-12 Reps
10-15 Reps
@10
@10
Day 1
1
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
6-8 Reps
10-12 Reps
@9-10
@9-10
2
Lat Prayer
2 Sets
10-12 Reps
@10
3
Seated Row (Cable)
2 Sets
10-12 Reps
@10
4
Chest Press (Machine)
1 Set
1 Set
8-10 Reps
12-15 Reps
@10
@10
5
Pec Deck (Machine)
1 Set
1 Set
10-12 Reps
12-15 Reps
@10
@10
6
Lateral Raise (Dumbbell)
1 Set
1 Set
2 Sets
6-8 Reps
10-12 Reps
15-20 Reps
@10
@10
@10
7
Reverse Pec Deck
2 Sets
1 Set
10-12 Reps
12-15 Reps
@10
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
@8-9
@8-9
@8-9
2
Leg Press
1 Set
2 Sets
10-12 Reps
12-15 Reps
@9-10
@9-10
3
Hip Abductor (Machine)
1 Set
1 Set
8-10 Reps
12-15 Reps
@10
@10
4
Leg Curl
1 Set
1 Set
2 Sets
8-10 Reps
10-12 Reps
12-15 Reps
@10
@10
@10
5
Standing Calf Raise
2 Sets
1 Set
3 Sets
8 Reps
12 Reps
15 Reps
@10
@10
@10
6
Decline Crunch (Weighted)
3 Sets
10 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
12-15 Reps
@9-10
@9-10
@9-10
@9-10
2A
Pec Deck (Machine)
2 Sets
1 Set
10-12 Reps
12-15 Reps
@10
@10
2B
Lat Prayer
2 Sets
1 Set
10-12 Reps
12-15 Reps
@10
@10
3
Lat Pulldown
2 Sets
1 Set
8-10 Reps
10-12 Reps
@9-10
@9-10
4A
Reverse Pec Deck
1 Set
2 Sets
10-12 Reps
12-15 Reps
@10
@10
5
Seated Row (Cable)
1 Set
1 Set
8-10 Reps
10-12 Reps
@9-10
@9-10
6A
Tricep Pushdown (Cable)
1 Set
1 Set
8-10 Reps
12-15 Reps
@10
@10
6B
Bicep Curl (Cable)
1 Set
1 Set
2 Sets
6-8 Reps
8-10 Reps
12-15 Reps
@10
@10
@10
6C
Tricep Extension (Cable)
1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
7
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-12 Reps
12-15 Reps
@10
@10
Day 4
1
Squat (Barbell)
1 Set
1 Set
2 Sets
6 Reps
8 Reps
10 Reps
@8-9
@8-9
@8-9
2
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@7-9
3
Leg Curl
3 Sets
12-15 Reps
@10
4
Leg Extension
1 Set
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
15-20 Reps
@10
@10
@10
@10
5
Standing Calf Raise
2 Sets
3 Sets
8-10 Reps
12-15 Reps
@10
@10
6
Decline Crunch (Weighted)
3 Sets
10 Reps
@10
Day 5
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@10
@10
@10
2
Pec Deck (Machine)
2 Sets
12-15 Reps
@10
3
T-Bar Row
2 Sets
1 Set
8-10 Reps
12-15 Reps
@9-10
@9-10
4
Lat Pulldown
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
10-15 Reps
@10
@10
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
15-20 Reps
8-10 Reps
10-12 Reps
@10
@10
@10
6
Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
15-20 Reps
@10
@10
@10
7
Front Raise (Arm Behind You)
2 Sets
10-15 Reps
@10
8
Lateral Raise (Cable)
1 Set
2 Sets
10-12 Reps
10-15 Reps
@10
@10
Day 1
1
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
6-8 Reps
10-12 Reps
@9-10
@9-10
2
Lat Prayer
2 Sets
10-12 Reps
@10
3
Seated Row (Cable)
2 Sets
10-12 Reps
@10
4
Chest Press (Machine)
1 Set
1 Set
8-10 Reps
12-15 Reps
@10
@10
5
Pec Deck (Machine)
1 Set
1 Set
10-12 Reps
12-15 Reps
@10
@10
6
Lateral Raise (Dumbbell)
1 Set
1 Set
2 Sets
6-8 Reps
10-12 Reps
15-20 Reps
@10
@10
@10
7
Reverse Pec Deck
2 Sets
1 Set
10-12 Reps
12-15 Reps
@10
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
@8-9
@8-9
@8-9
2
Leg Press
1 Set
2 Sets
10-12 Reps
12-15 Reps
@9-10
@9-10
3
Hip Abductor (Machine)
1 Set
1 Set
8-10 Reps
12-15 Reps
@10
@10
4
Leg Curl
1 Set
1 Set
2 Sets
8-10 Reps
10-12 Reps
12-15 Reps
@10
@10
@10
5
Standing Calf Raise
2 Sets
1 Set
3 Sets
8 Reps
12 Reps
15 Reps
@10
@10
@10
6
Decline Crunch (Weighted)
3 Sets
10 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
12-15 Reps
@9-10
@9-10
@9-10
@9-10
2A
Pec Deck (Machine)
2 Sets
1 Set
10-12 Reps
12-15 Reps
@10
@10
2B
Lat Prayer
2 Sets
1 Set
10-12 Reps
12-15 Reps
@10
@10
3
Lat Pulldown
2 Sets
1 Set
8-10 Reps
10-12 Reps
@9-10
@9-10
4A
Reverse Pec Deck
1 Set
2 Sets
10-12 Reps
12-15 Reps
@10
@10
5
Seated Row (Cable)
1 Set
1 Set
8-10 Reps
10-12 Reps
@9-10
@9-10
6A
Tricep Pushdown (Cable)
1 Set
1 Set
8-10 Reps
12-15 Reps
@10
@10
6B
Bicep Curl (Cable)
1 Set
1 Set
2 Sets
6-8 Reps
8-10 Reps
12-15 Reps
@10
@10
@10
6C
Tricep Extension (Cable)
1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
7
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-12 Reps
12-15 Reps
@10
@10
Day 4
1
Squat (Barbell)
1 Set
1 Set
2 Sets
6 Reps
8 Reps
10 Reps
@8-9
@8-9
@8-9
2
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@7-9
3
Leg Curl
3 Sets
12-15 Reps
@10
4
Leg Extension
1 Set
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
15-20 Reps
@10
@10
@10
@10
5
Standing Calf Raise
2 Sets
3 Sets
8-10 Reps
12-15 Reps
@10
@10
6
Decline Crunch (Weighted)
3 Sets
10 Reps
@10
Day 5
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@10
@10
@10
2
Pec Deck (Machine)
2 Sets
12-15 Reps
@10
3
T-Bar Row
2 Sets
1 Set
8-10 Reps
12-15 Reps
@9-10
@9-10
4
Lat Pulldown
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
10-15 Reps
@10
@10
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
15-20 Reps
8-10 Reps
10-12 Reps
@10
@10
@10
6
Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
15-20 Reps
@10
@10
@10
7
Front Raise (Arm Behind You)
2 Sets
10-15 Reps
@10
8
Lateral Raise (Cable)
1 Set
2 Sets
10-12 Reps
10-15 Reps
@10
@10
Day 1
1
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
6-8 Reps
10-12 Reps
@9-10
@9-10
2
Lat Prayer
2 Sets
10-12 Reps
@10
3
Seated Row (Cable)
2 Sets
10-12 Reps
@10
4
Chest Press (Machine)
1 Set
1 Set
8-10 Reps
12-15 Reps
@10
@10
5
Pec Deck (Machine)
1 Set
1 Set
10-12 Reps
12-15 Reps
@10
@10
6
Lateral Raise (Dumbbell)
1 Set
1 Set
2 Sets
6-8 Reps
10-12 Reps
15-20 Reps
@10
@10
@10
7
Reverse Pec Deck
2 Sets
1 Set
10-12 Reps
12-15 Reps
@10
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
@8-9
@8-9
@8-9
2
Leg Press
1 Set
2 Sets
10-12 Reps
12-15 Reps
@9-10
@9-10
3
Hip Abductor (Machine)
1 Set
1 Set
8-10 Reps
12-15 Reps
@10
@10
4
Leg Curl
1 Set
1 Set
2 Sets
8-10 Reps
10-12 Reps
12-15 Reps
@10
@10
@10
5
Standing Calf Raise
2 Sets
1 Set
3 Sets
8 Reps
12 Reps
15 Reps
@10
@10
@10
6
Decline Crunch (Weighted)
3 Sets
10 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
12-15 Reps
@9-10
@9-10
@9-10
@9-10
2A
Pec Deck (Machine)
2 Sets
1 Set
10-12 Reps
12-15 Reps
@10
@10
2B
Lat Prayer
2 Sets
1 Set
10-12 Reps
12-15 Reps
@10
@10
3
Lat Pulldown
2 Sets
1 Set
8-10 Reps
10-12 Reps
@9-10
@9-10
4A
Reverse Pec Deck
1 Set
2 Sets
10-12 Reps
12-15 Reps
@10
@10
5
Seated Row (Cable)
1 Set
1 Set
8-10 Reps
10-12 Reps
@9-10
@9-10
6A
Tricep Pushdown (Cable)
1 Set
1 Set
8-10 Reps
12-15 Reps
@10
@10
6B
Bicep Curl (Cable)
1 Set
1 Set
2 Sets
6-8 Reps
8-10 Reps
12-15 Reps
@10
@10
@10
6C
Tricep Extension (Cable)
1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
7
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-12 Reps
12-15 Reps
@10
@10
Day 4
1
Squat (Barbell)
1 Set
1 Set
2 Sets
6 Reps
8 Reps
10 Reps
@8-9
@8-9
@8-9
2
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@7-9
3
Leg Curl
3 Sets
12-15 Reps
@10
4
Leg Extension
1 Set
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
15-20 Reps
@10
@10
@10
@10
5
Standing Calf Raise
2 Sets
3 Sets
8-10 Reps
12-15 Reps
@10
@10
6
Decline Crunch (Weighted)
3 Sets
10 Reps
@10
Day 5
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@10
@10
@10
2
Pec Deck (Machine)
2 Sets
12-15 Reps
@10
3
T-Bar Row
2 Sets
1 Set
8-10 Reps
12-15 Reps
@9-10
@9-10
4
Lat Pulldown
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
10-15 Reps
@10
@10
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
15-20 Reps
8-10 Reps
10-12 Reps
@10
@10
@10
6
Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
15-20 Reps
@10
@10
@10
7
Front Raise (Arm Behind You)
2 Sets
10-15 Reps
@10
8
Lateral Raise (Cable)
1 Set
2 Sets
10-12 Reps
10-15 Reps
@10
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
@8-9
@8-9
@8-9
2
Leg Press
1 Set
2 Sets
10-12 Reps
12-15 Reps
@9-10
@9-10
3
Hip Abductor (Machine)
1 Set
1 Set
8-10 Reps
12-15 Reps
@10
@10
4
Leg Curl
1 Set
1 Set
2 Sets
8-10 Reps
10-12 Reps
12-15 Reps
@10
@10
@10
5
Standing Calf Raise
2 Sets
1 Set
3 Sets
8 Reps
12 Reps
15 Reps
@10
@10
@10
6
Decline Crunch (Weighted)
3 Sets
10 Reps
@10
Day 1
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
10-15 Reps
@9-10
@9-10
@9-10
2
Lat Prayer
2 Sets
10-12 Reps
@10
3
Seated Row (Cable)
2 Sets
10-12 Reps
@10
4
Chest Press (Machine)
1 Set
1 Set
8-10 Reps
12-15 Reps
@10
@10
5
Pec Deck (Machine)
1 Set
1 Set
10-12 Reps
12-15 Reps
@10
@10
6
Lateral Raise (Dumbbell)
1 Set
1 Set
2 Sets
6-8 Reps
10-12 Reps
15-20 Reps
@10
@10
@10
7
Reverse Pec Deck
2 Sets
1 Set
10-12 Reps
12-15 Reps
@10
@10
8A
Bicep Curl (Cable)
1 Set
1 Set
6-8 Reps
12-15 Reps
@10
@10
8B
Tricep Extension (Cable)
1 Set
1 Set
6-8 Reps
12-15 Reps
@10
@10
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
12-15 Reps
@9-10
@9-10
@9-10
@9-10
2A
Pec Deck (Machine)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
15-20 Reps
@10
@10
@10
@10
2B
Lat Prayer
2 Sets
1 Set
10-12 Reps
12-15 Reps
@10
@10
3
Lat Pulldown
2 Sets
1 Set
8-10 Reps
10-12 Reps
@9-10
@9-10
4A
Reverse Pec Deck
1 Set
2 Sets
10-12 Reps
12-15 Reps
@10
@10
5
Seated Row (Cable)
1 Set
1 Set
8-10 Reps
10-12 Reps
@9-10
@9-10
6A
Tricep Pushdown (Cable)
1 Set
1 Set
8-10 Reps
12-15 Reps
@10
@10
6B
Bicep Curl (Cable)
1 Set
1 Set
2 Sets
6-8 Reps
8-10 Reps
12-15 Reps
@10
@10
@10
6C
Tricep Extension (Cable)
1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
7
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-12 Reps
12-15 Reps
@10
@10
Day 4
1
Squat (Barbell)
1 Set
1 Set
2 Sets
6 Reps
8 Reps
10 Reps
@8-9
@8-9
@8-9
2
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@7-9
3
Leg Curl
3 Sets
12-15 Reps
@10
4
Leg Extension
1 Set
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
15-20 Reps
@10
@10
@10
@10
5
Standing Calf Raise
3 Sets
2 Sets
1 Set
8-10 Reps
12-15 Reps
15-20 Reps
@10
@10
@10
6
Decline Crunch (Weighted)
3 Sets
10 Reps
@10
Day 5
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@10
@10
@10
2
Pec Deck (Machine)
2 Sets
12-15 Reps
@10
3
T-Bar Row
2 Sets
1 Set
8-10 Reps
12-15 Reps
@9-10
@9-10
4
Lat Pulldown
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
10-15 Reps
@10
@10
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
15-20 Reps
8-10 Reps
10-12 Reps
@10
@10
@10
6
Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
15-20 Reps
@10
@10
@10
7
Front Raise (Arm Behind You)
2 Sets
10-15 Reps
@10
8
Lateral Raise (Cable)
1 Set
2 Sets
10-12 Reps
10-15 Reps
@10
@10
Day 1
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
10-15 Reps
@9-10
@9-10
@9-10
2
Lat Prayer
2 Sets
10-12 Reps
@10
3
Seated Row (Cable)
2 Sets
10-12 Reps
@10
4
Chest Press (Machine)
1 Set
1 Set
8-10 Reps
12-15 Reps
@10
@10
5
Pec Deck (Machine)
1 Set
1 Set
10-12 Reps
12-15 Reps
@10
@10
6
Lateral Raise (Dumbbell)
1 Set
1 Set
2 Sets
6-8 Reps
10-12 Reps
15-20 Reps
@10
@10
@10
7
Reverse Pec Deck
2 Sets
1 Set
10-12 Reps
12-15 Reps
@10
@10
8A
Bicep Curl (Cable)
1 Set
1 Set
6-8 Reps
12-15 Reps
@10
@10
8B
Tricep Extension (Cable)
1 Set
1 Set
6-8 Reps
12-15 Reps
@10
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
@8-9
@8-9
@8-9
2
Leg Press
1 Set
2 Sets
10-12 Reps
12-15 Reps
@9-10
@9-10
3
Hip Abductor (Machine)
1 Set
1 Set
8-10 Reps
12-15 Reps
@10
@10
4
Leg Curl
1 Set
1 Set
2 Sets
8-10 Reps
10-12 Reps
12-15 Reps
@10
@10
@10
5
Standing Calf Raise
2 Sets
1 Set
3 Sets
8 Reps
12 Reps
15 Reps
@10
@10
@10
6
Decline Crunch (Weighted)
3 Sets
10 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
12-15 Reps
@9-10
@9-10
@9-10
@9-10
2A
Pec Deck (Machine)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
15-20 Reps
@10
@10
@10
@10
2B
Lat Prayer
2 Sets
1 Set
10-12 Reps
12-15 Reps
@10
@10
3
Lat Pulldown
2 Sets
1 Set
8-10 Reps
10-12 Reps
@9-10
@9-10
4A
Reverse Pec Deck
1 Set
2 Sets
10-12 Reps
12-15 Reps
@10
@10
5
Seated Row (Cable)
1 Set
1 Set
8-10 Reps
10-12 Reps
@9-10
@9-10
6A
Tricep Pushdown (Cable)
1 Set
1 Set
8-10 Reps
12-15 Reps
@10
@10
6B
Bicep Curl (Cable)
1 Set
1 Set
2 Sets
6-8 Reps
8-10 Reps
12-15 Reps
@10
@10
@10
6C
Tricep Extension (Cable)
1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
7
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-12 Reps
12-15 Reps
@10
@10
Day 4
1
Squat (Barbell)
1 Set
1 Set
2 Sets
6 Reps
8 Reps
10 Reps
@8-9
@8-9
@8-9
2
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@7-9
3
Leg Curl
3 Sets
12-15 Reps
@10
4
Leg Extension
1 Set
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
15-20 Reps
@10
@10
@10
@10
5
Standing Calf Raise
3 Sets
2 Sets
1 Set
8-10 Reps
12-15 Reps
15-20 Reps
@10
@10
@10
6
Decline Crunch (Weighted)
3 Sets
10 Reps
@10
Day 5
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@10
@10
@10
2
Pec Deck (Machine)
2 Sets
12-15 Reps
@10
3
T-Bar Row
2 Sets
1 Set
8-10 Reps
12-15 Reps
@9-10
@9-10
4
Lat Pulldown
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
10-15 Reps
@10
@10
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
15-20 Reps
8-10 Reps
10-12 Reps
@10
@10
@10
6
Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
15-20 Reps
@10
@10
@10
7
Front Raise (Arm Behind You)
2 Sets
10-15 Reps
@10
8
Lateral Raise (Cable)
1 Set
2 Sets
10-12 Reps
10-15 Reps
@10
@10
Day 1
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
10-15 Reps
@9-10
@9-10
@9-10
@9-10
2
Lat Prayer
2 Sets
1 Set
10-12 Reps
12-15 Reps
@10
@10
3
Seated Row (Cable)
2 Sets
8-10 Reps
@10
4
Chest Press (Machine)
1 Set
1 Set
8-10 Reps
12-15 Reps
@10
@10
5
Pec Deck (Machine)
1 Set
2 Sets
10-12 Reps
12-15 Reps
@10
@10
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
2 Sets
6-8 Reps
10-12 Reps
12-15 Reps
15-20 Reps
@10
@10
@10
@10
7
Reverse Pec Deck
2 Sets
2 Sets
10-12 Reps
12-15 Reps
@10
@10
8A
Bicep Curl (Cable)
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
12-15 Reps
@10
@10
@10
8B
Tricep Extension (Cable)
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
12-15 Reps
@10
@10
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
2 Sets
6 Reps
8 Reps
10 Reps
@8-9
@8-9
@8-9
2
Leg Press
1 Set
2 Sets
10-12 Reps
12-15 Reps
@9-10
@9-10
3
Hip Abductor (Machine)
1 Set
2 Sets
8-10 Reps
12-15 Reps
@10
@10
4
Leg Curl
1 Set
1 Set
2 Sets
8-10 Reps
10-12 Reps
12-15 Reps
@10
@10
@10
5
Standing Calf Raise
2 Sets
1 Set
3 Sets
8 Reps
12 Reps
15 Reps
@10
@10
@10
6
Decline Crunch (Weighted)
3 Sets
10 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
12-15 Reps
@9-10
@9-10
@9-10
@9-10
2A
Pec Deck (Machine)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
15-20 Reps
@10
@10
@10
@10
2B
Lat Prayer
2 Sets
1 Set
10-12 Reps
12-15 Reps
@10
@10
3
Lat Pulldown
2 Sets
1 Set
8-10 Reps
10-12 Reps
@9-10
@9-10
4A
Reverse Pec Deck
1 Set
2 Sets
10-12 Reps
12-15 Reps
@10
@10
5
Seated Row (Cable)
1 Set
2 Sets
8-10 Reps
10-12 Reps
@9-10
@9-10
6A
Tricep Pushdown (Cable)
1 Set
2 Sets
8-10 Reps
12-15 Reps
@10
@10
6B
Bicep Curl (Cable)
1 Set
1 Set
1 Set
2 Sets
6-8 Reps
8-10 Reps
10-12 Reps
12-15 Reps
@10
@10
@10
@10
6C
Tricep Extension (Cable)
1 Set
2 Sets
6-8 Reps
8-10 Reps
@10
@10
7
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-12 Reps
12-15 Reps
@10
@10
Day 4
1
Squat (Barbell)
1 Set
1 Set
2 Sets
6 Reps
8 Reps
10 Reps
@8-9
@8-9
@8-9
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
6 Reps
8 Reps
@7-9
@7-9
3
Leg Curl
3 Sets
12-15 Reps
@10
4
Leg Extension
1 Set
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
15-20 Reps
@10
@10
@10
@10
5
Standing Calf Raise
3 Sets
2 Sets
1 Set
8-10 Reps
12-15 Reps
15-20 Reps
@10
@10
@10
6
Decline Crunch (Weighted)
3 Sets
10 Reps
@10
Day 5
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@10
@10
@10
2
Pec Deck (Machine)
3 Sets
12-15 Reps
@10
3
T-Bar Row
2 Sets
1 Set
8-10 Reps
12-15 Reps
@9-10
@9-10
4
Lat Pulldown
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
10-15 Reps
@10
@10
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
15-20 Reps
8-10 Reps
10-12 Reps
@10
@10
@10
6
Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
15-20 Reps
@10
@10
@10
7
Front Raise (Arm Behind You)
2 Sets
10-15 Reps
@10
8
Lateral Raise (Cable)
1 Set
2 Sets
10-12 Reps
10-15 Reps
@10
@10
Day 1
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
10-15 Reps
@9-10
@9-10
@9-10
@9-10
2
Lat Prayer
2 Sets
1 Set
10-12 Reps
12-15 Reps
@10
@10
3
Seated Row (Cable)
2 Sets
8-10 Reps
@10
4
Chest Press (Machine)
1 Set
1 Set
8-10 Reps
12-15 Reps
@10
@10
5
Pec Deck (Machine)
1 Set
2 Sets
10-12 Reps
12-15 Reps
@10
@10
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
2 Sets
6-8 Reps
10-12 Reps
12-15 Reps
15-20 Reps
@10
@10
@10
@10
7
Reverse Pec Deck
2 Sets
2 Sets
10-12 Reps
12-15 Reps
@10
@10
8A
Bicep Curl (Cable)
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
12-15 Reps
@10
@10
@10
8B
Tricep Extension (Cable)
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
12-15 Reps
@10
@10
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
2 Sets
6 Reps
8 Reps
10 Reps
@8-9
@8-9
@8-9
2
Leg Press
1 Set
2 Sets
10-12 Reps
12-15 Reps
@9-10
@9-10
3
Hip Abductor (Machine)
1 Set
2 Sets
8-10 Reps
12-15 Reps
@10
@10
4
Leg Curl
1 Set
1 Set
2 Sets
8-10 Reps
10-12 Reps
12-15 Reps
@10
@10
@10
5
Standing Calf Raise
2 Sets
1 Set
3 Sets
8 Reps
12 Reps
15 Reps
@10
@10
@10
6
Decline Crunch (Weighted)
3 Sets
10 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
12-15 Reps
@9-10
@9-10
@9-10
@9-10
2A
Pec Deck (Machine)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
15-20 Reps
@10
@10
@10
@10
2B
Lat Prayer
2 Sets
1 Set
10-12 Reps
12-15 Reps
@10
@10
3
Lat Pulldown
2 Sets
1 Set
8-10 Reps
10-12 Reps
@9-10
@9-10
4A
Reverse Pec Deck
1 Set
2 Sets
10-12 Reps
12-15 Reps
@10
@10
5
Seated Row (Cable)
1 Set
2 Sets
8-10 Reps
10-12 Reps
@9-10
@9-10
6A
Tricep Pushdown (Cable)
1 Set
2 Sets
8-10 Reps
12-15 Reps
@10
@10
6B
Bicep Curl (Cable)
1 Set
1 Set
1 Set
2 Sets
6-8 Reps
8-10 Reps
10-12 Reps
12-15 Reps
@10
@10
@10
@10
6C
Tricep Extension (Cable)
1 Set
2 Sets
6-8 Reps
8-10 Reps
@10
@10
7
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-12 Reps
12-15 Reps
@10
@10
Day 4
1
Squat (Barbell)
1 Set
1 Set
2 Sets
6 Reps
8 Reps
10 Reps
@8-9
@8-9
@8-9
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
6 Reps
8 Reps
@7-9
@7-9
3
Leg Curl
3 Sets
12-15 Reps
@10
4
Leg Extension
1 Set
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
15-20 Reps
@10
@10
@10
@10
5
Standing Calf Raise
3 Sets
2 Sets
1 Set
8-10 Reps
12-15 Reps
15-20 Reps
@10
@10
@10
6
Decline Crunch (Weighted)
3 Sets
10 Reps
@10
Day 5
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@10
@10
@10
2
Pec Deck (Machine)
3 Sets
12-15 Reps
@10
3
T-Bar Row
2 Sets
1 Set
8-10 Reps
12-15 Reps
@9-10
@9-10
4
Lat Pulldown
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
10-15 Reps
@10
@10
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
2 Sets
15-20 Reps
8-10 Reps
10-12 Reps
@10
@10
@10
6
Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
15-20 Reps
@10
@10
@10
7
Front Raise (Arm Behind You)
3 Sets
10-15 Reps
@10
8
Lateral Raise (Cable)
1 Set
3 Sets
10-12 Reps
10-15 Reps
@10
@10