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8-week Lean Gains
by Stogie-wan
65 athletes joined
Program Description
A blend of strength and hypertrophy training to improve physique while maintaining strength.
Program Overview
Level
Intermediate
Goal
Muscle & Sculpting, Powerbuilding, Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
50 minutes
Created
Oct 21, 2023 04:32
Last Edited
Jun 03, 2024 05:35
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Week 1
1 / 8 Weeks
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Leg Press
3 Sets
12 Reps
3
Leg Extension
3 Sets
12 Reps
4
Hamstring Curl
3 Sets
12 Reps
5
Hip Adductor (Machine)
3 Sets
15 Reps
6
Hip Abductor (Machine)
3 Sets
15 Reps
7
Seated Calf Raise
3 Sets
15 Reps
8
Plank
2 Sets
1 mins
Day 4
1
Bent Over Row (Barbell)
4 Sets
12 Reps
2
Lat Pulldown
3 Sets
12 Reps
3
Seated Row (Cable)
3 Sets
12 Reps
4
Face Pull
4 Sets
12 Reps
5
Bicep Curl (Barbell)
3 Sets
12 Reps
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
7
Abs Crunch (Bodyweight)
3 Sets
50 Reps
Day 6
1
Squat (Barbell)
3 Sets
12 Reps
2
Leg Press
3 Sets
12 Reps
3
Leg Curl
3 Sets
12 Reps
4
Hamstring Curl
3 Sets
12 Reps
5
Hip Adductor (Machine)
3 Sets
15 Reps
6
Hip Abductor (Machine)
3 Sets
15 Reps
7
Seated Calf Raise
3 Sets
15 Reps
8
Plank
2 Sets
1 mins
Day 1
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Seated Row (Cable)
3 Sets
12 Reps
4
Face Pull
4 Sets
12 Reps
5
Bicep Curl (Barbell)
3 Sets
12 Reps
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
7
Abs Crunch (Bodyweight)
3 Sets
50 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
5
Tricep Extension (Machine)
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
7
Rear Delt Fly (Machine)
3 Sets
12 Reps
8
Russian Twist
4 Sets
30 Reps
Day 5
1
Bench Press (Barbell)
3 Sets
12 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
3
Seated Overhead Press (Dumbbell)
5 Sets
5 Reps
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
5
Tricep Extension (Machine)
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
7
Rear Delt Fly (Machine)
3 Sets
12 Reps
8
Russian Twist
4 Sets
30 Reps
Day 1
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Seated Row (Cable)
3 Sets
12 Reps
4
Face Pull
4 Sets
12 Reps
5
Bicep Curl (Barbell)
3 Sets
12 Reps
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
7
Abs Crunch (Bodyweight)
3 Sets
50 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Overhead Press (Barbell)
3 Sets
12 Reps
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6
Tricep Extension (Dumbbell)
3 Sets
12 Reps
7
Rear Delt Fly (Machine)
3 Sets
12 Reps
8
Russian Twist
4 Sets
30 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Leg Press
3 Sets
12 Reps
3
Leg Extension
3 Sets
12 Reps
4
Hamstring Curl
3 Sets
12 Reps
5
Hip Adductor (Machine)
3 Sets
15 Reps
6
Hip Abductor (Machine)
3 Sets
15 Reps
7
Seated Calf Raise
3 Sets
15 Reps
8
Plank
2 Sets
1 mins
Day 4
1
Bent Over Row (Barbell)
4 Sets
12 Reps
2
Lat Pulldown
3 Sets
12 Reps
3
Seated Row (Cable)
3 Sets
12 Reps
4
Face Pull
4 Sets
12 Reps
5
Bicep Curl (Barbell)
3 Sets
12 Reps
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
7
Abs Crunch (Bodyweight)
3 Sets
50 Reps
Day 5
1
Bench Press (Barbell)
3 Sets
12 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
3
Overhead Press (Barbell)
5 Sets
5 Reps
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6
Tricep Extension (Dumbbell)
3 Sets
12 Reps
7
Rear Delt Fly (Machine)
3 Sets
12 Reps
8
Russian Twist
4 Sets
30 Reps
Day 6
1
Squat (Barbell)
3 Sets
12 Reps
2
Leg Press
3 Sets
12 Reps
3
Leg Curl
3 Sets
12 Reps
4
Hamstring Curl
3 Sets
12 Reps
5
Hip Adductor (Machine)
3 Sets
15 Reps
6
Hip Abductor (Machine)
3 Sets
15 Reps
7
Seated Calf Raise
3 Sets
15 Reps
8
Plank
2 Sets
1 mins
Day 1
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Seated Row (Cable)
3 Sets
12 Reps
4
Face Pull
4 Sets
12 Reps
5
Bicep Curl (Barbell)
3 Sets
12 Reps
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
7
Abs Crunch (Bodyweight)
3 Sets
50 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Overhead Press (Barbell)
3 Sets
12 Reps
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6
Tricep Extension (Dumbbell)
3 Sets
12 Reps
7
Rear Delt Fly (Machine)
3 Sets
12 Reps
8
Russian Twist
4 Sets
30 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Leg Press
3 Sets
12 Reps
3
Leg Extension
3 Sets
12 Reps
4
Hamstring Curl
3 Sets
12 Reps
5
Hip Adductor (Machine)
3 Sets
15 Reps
6
Hip Abductor (Machine)
3 Sets
15 Reps
7
Seated Calf Raise
3 Sets
15 Reps
8
Plank
2 Sets
1 mins
Day 4
1
Bent Over Row (Barbell)
4 Sets
12 Reps
2
Lat Pulldown
3 Sets
12 Reps
3
Seated Row (Cable)
3 Sets
12 Reps
4
Face Pull
4 Sets
12 Reps
5
Bicep Curl (Barbell)
3 Sets
12 Reps
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
7
Abs Crunch (Bodyweight)
3 Sets
50 Reps
Day 5
1
Bench Press (Barbell)
3 Sets
12 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
3
Overhead Press (Barbell)
5 Sets
5 Reps
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6
Tricep Extension (Dumbbell)
3 Sets
12 Reps
7
Rear Delt Fly (Machine)
3 Sets
12 Reps
8
Russian Twist
4 Sets
30 Reps
Day 6
1
Squat (Barbell)
3 Sets
12 Reps
2
Leg Press
3 Sets
12 Reps
3
Leg Curl
3 Sets
12 Reps
4
Hamstring Curl
3 Sets
12 Reps
5
Hip Adductor (Machine)
3 Sets
15 Reps
6
Hip Abductor (Machine)
3 Sets
15 Reps
7
Seated Calf Raise
3 Sets
15 Reps
8
Plank
2 Sets
1 mins
Day 1
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Seated Row (Cable)
3 Sets
12 Reps
4
Face Pull
4 Sets
12 Reps
5
Bicep Curl (Barbell)
3 Sets
12 Reps
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
7
Abs Crunch (Bodyweight)
3 Sets
50 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Overhead Press (Barbell)
3 Sets
12 Reps
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6
Tricep Extension (Dumbbell)
3 Sets
12 Reps
7
Rear Delt Fly (Machine)
3 Sets
12 Reps
8
Russian Twist
4 Sets
30 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Leg Press
3 Sets
12 Reps
3
Leg Extension
3 Sets
12 Reps
4
Hamstring Curl
3 Sets
12 Reps
5
Hip Adductor (Machine)
3 Sets
15 Reps
6
Hip Abductor (Machine)
3 Sets
15 Reps
7
Seated Calf Raise
3 Sets
15 Reps
8
Plank
2 Sets
1 mins
Day 4
1
Bent Over Row (Barbell)
4 Sets
12 Reps
2
Lat Pulldown
3 Sets
12 Reps
3
Seated Row (Cable)
3 Sets
12 Reps
4
Face Pull
4 Sets
12 Reps
5
Bicep Curl (Barbell)
3 Sets
12 Reps
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
7
Abs Crunch (Bodyweight)
3 Sets
50 Reps
Day 5
1
Bench Press (Barbell)
3 Sets
12 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
3
Overhead Press (Barbell)
5 Sets
5 Reps
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6
Tricep Extension (Dumbbell)
3 Sets
12 Reps
7
Rear Delt Fly (Machine)
3 Sets
12 Reps
8
Russian Twist
4 Sets
30 Reps
Day 6
1
Squat (Barbell)
3 Sets
12 Reps
2
Leg Press
3 Sets
12 Reps
3
Leg Curl
3 Sets
12 Reps
4
Hamstring Curl
3 Sets
12 Reps
5
Hip Adductor (Machine)
3 Sets
15 Reps
6
Hip Abductor (Machine)
3 Sets
15 Reps
7
Seated Calf Raise
3 Sets
15 Reps
8
Plank
2 Sets
1 mins
Day 1
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Seated Row (Cable)
3 Sets
12 Reps
4
Face Pull
4 Sets
12 Reps
5
Bicep Curl (Barbell)
3 Sets
12 Reps
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
7
Abs Crunch (Bodyweight)
3 Sets
50 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Overhead Press (Barbell)
3 Sets
12 Reps
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6
Tricep Extension (Dumbbell)
3 Sets
12 Reps
7
Rear Delt Fly (Machine)
3 Sets
12 Reps
8
Russian Twist
4 Sets
30 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Leg Press
3 Sets
12 Reps
3
Leg Extension
3 Sets
12 Reps
4
Hamstring Curl
3 Sets
12 Reps
5
Hip Adductor (Machine)
3 Sets
15 Reps
6
Hip Abductor (Machine)
3 Sets
15 Reps
7
Seated Calf Raise
3 Sets
15 Reps
8
Plank
2 Sets
1 mins
Day 4
1
Bent Over Row (Barbell)
4 Sets
12 Reps
2
Lat Pulldown
3 Sets
12 Reps
3
Seated Row (Cable)
3 Sets
12 Reps
4
Face Pull
4 Sets
12 Reps
5
Bicep Curl (Barbell)
3 Sets
12 Reps
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
7
Abs Crunch (Bodyweight)
3 Sets
50 Reps
Day 5
1
Bench Press (Barbell)
3 Sets
12 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
3
Overhead Press (Barbell)
5 Sets
5 Reps
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6
Tricep Extension (Dumbbell)
3 Sets
12 Reps
7
Rear Delt Fly (Machine)
3 Sets
12 Reps
8
Russian Twist
4 Sets
30 Reps
Day 6
1
Squat (Barbell)
3 Sets
12 Reps
2
Leg Press
3 Sets
12 Reps
3
Leg Curl
3 Sets
12 Reps
4
Hamstring Curl
3 Sets
12 Reps
5
Hip Adductor (Machine)
3 Sets
15 Reps
6
Hip Abductor (Machine)
3 Sets
15 Reps
7
Seated Calf Raise
3 Sets
15 Reps
8
Plank
2 Sets
1 mins
Day 1
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Seated Row (Cable)
3 Sets
12 Reps
4
Face Pull
4 Sets
12 Reps
5
Bicep Curl (Barbell)
3 Sets
12 Reps
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
7
Abs Crunch (Bodyweight)
3 Sets
50 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Overhead Press (Barbell)
3 Sets
12 Reps
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6
Tricep Extension (Dumbbell)
3 Sets
12 Reps
7
Rear Delt Fly (Machine)
3 Sets
12 Reps
8
Russian Twist
4 Sets
30 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Leg Press
3 Sets
12 Reps
3
Leg Extension
3 Sets
12 Reps
4
Hamstring Curl
3 Sets
12 Reps
5
Hip Adductor (Machine)
3 Sets
15 Reps
6
Hip Abductor (Machine)
3 Sets
15 Reps
7
Seated Calf Raise
3 Sets
15 Reps
8
Plank
2 Sets
1 mins
Day 4
1
Bent Over Row (Barbell)
4 Sets
12 Reps
2
Lat Pulldown
3 Sets
12 Reps
3
Seated Row (Cable)
3 Sets
12 Reps
4
Face Pull
4 Sets
12 Reps
5
Bicep Curl (Barbell)
3 Sets
12 Reps
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
7
Abs Crunch (Bodyweight)
3 Sets
50 Reps
Day 5
1
Bench Press (Barbell)
3 Sets
12 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
3
Overhead Press (Barbell)
5 Sets
5 Reps
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6
Tricep Extension (Dumbbell)
3 Sets
12 Reps
7
Rear Delt Fly (Machine)
3 Sets
12 Reps
8
Russian Twist
4 Sets
30 Reps
Day 6
1
Squat (Barbell)
3 Sets
12 Reps
2
Leg Press
3 Sets
12 Reps
3
Leg Curl
3 Sets
12 Reps
4
Hamstring Curl
3 Sets
12 Reps
5
Hip Adductor (Machine)
3 Sets
15 Reps
6
Hip Abductor (Machine)
3 Sets
15 Reps
7
Seated Calf Raise
3 Sets
15 Reps
8
Plank
2 Sets
1 mins
Day 1
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Seated Row (Cable)
3 Sets
12 Reps
4
Face Pull
4 Sets
12 Reps
5
Bicep Curl (Barbell)
3 Sets
12 Reps
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
7
Abs Crunch (Bodyweight)
3 Sets
50 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Overhead Press (Barbell)
3 Sets
12 Reps
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6
Tricep Extension (Dumbbell)
3 Sets
12 Reps
7
Rear Delt Fly (Machine)
3 Sets
12 Reps
8
Russian Twist
4 Sets
30 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Leg Press
3 Sets
12 Reps
3
Leg Extension
3 Sets
12 Reps
4
Hamstring Curl
3 Sets
12 Reps
5
Hip Adductor (Machine)
3 Sets
15 Reps
6
Hip Abductor (Machine)
3 Sets
15 Reps
7
Seated Calf Raise
3 Sets
15 Reps
8
Plank
2 Sets
1 mins
Day 4
1
Bent Over Row (Barbell)
4 Sets
12 Reps
2
Lat Pulldown
3 Sets
12 Reps
3
Seated Row (Cable)
3 Sets
12 Reps
4
Face Pull
4 Sets
12 Reps
5
Bicep Curl (Barbell)
3 Sets
12 Reps
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
7
Abs Crunch (Bodyweight)
3 Sets
50 Reps
Day 5
1
Bench Press (Barbell)
3 Sets
12 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
3
Overhead Press (Barbell)
5 Sets
5 Reps
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6
Tricep Extension (Dumbbell)
3 Sets
12 Reps
7
Rear Delt Fly (Machine)
3 Sets
12 Reps
8
Russian Twist
4 Sets
30 Reps
Day 6
1
Squat (Barbell)
3 Sets
12 Reps
2
Leg Press
3 Sets
12 Reps
3
Leg Curl
3 Sets
12 Reps
4
Hamstring Curl
3 Sets
12 Reps
5
Hip Adductor (Machine)
3 Sets
15 Reps
6
Hip Abductor (Machine)
3 Sets
15 Reps
7
Seated Calf Raise
3 Sets
15 Reps
8
Plank
2 Sets
1 mins
Day 1
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Seated Row (Cable)
3 Sets
12 Reps
4
Face Pull
4 Sets
12 Reps
5
Bicep Curl (Barbell)
3 Sets
12 Reps
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
7
Abs Crunch (Bodyweight)
3 Sets
50 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Overhead Press (Barbell)
3 Sets
12 Reps
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6
Tricep Extension (Dumbbell)
3 Sets
12 Reps
7
Rear Delt Fly (Machine)
3 Sets
12 Reps
8
Russian Twist
4 Sets
30 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Leg Press
3 Sets
12 Reps
3
Leg Extension
3 Sets
12 Reps
4
Hamstring Curl
3 Sets
12 Reps
5
Hip Adductor (Machine)
3 Sets
15 Reps
6
Hip Abductor (Machine)
3 Sets
15 Reps
7
Seated Calf Raise
3 Sets
15 Reps
8
Plank
2 Sets
1 mins
Day 4
1
Bent Over Row (Barbell)
4 Sets
12 Reps
2
Lat Pulldown
3 Sets
12 Reps
3
Seated Row (Cable)
3 Sets
12 Reps
4
Face Pull
4 Sets
12 Reps
5
Bicep Curl (Barbell)
3 Sets
12 Reps
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
7
Abs Crunch (Bodyweight)
3 Sets
50 Reps
Day 5
1
Bench Press (Barbell)
3 Sets
12 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
3
Overhead Press (Barbell)
5 Sets
5 Reps
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6
Tricep Extension (Dumbbell)
3 Sets
12 Reps
7
Rear Delt Fly (Machine)
3 Sets
12 Reps
8
Russian Twist
4 Sets
30 Reps
Day 6
1
Squat (Barbell)
3 Sets
12 Reps
2
Leg Press
3 Sets
12 Reps
3
Leg Curl
3 Sets
12 Reps
4
Hamstring Curl
3 Sets
12 Reps
5
Hip Adductor (Machine)
3 Sets
15 Reps
6
Hip Abductor (Machine)
3 Sets
15 Reps
7
Seated Calf Raise
3 Sets
15 Reps
8
Plank
2 Sets
1 mins