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Homemade Meat Program
by WeebKilla95
1 athletes joined
Program Description
I wanted a program that would suit my needs as a Home Gym owner, and my own personal goals. Wanted to pack meat on the upper body, and get some good strength in the lower body, but be able to do sprints, cardio, and play some sports without having to carry concrete legs around. So here is Homemade Meat. Powerbuilding style upper body, and strength based lower body. Giant sets for smaller muscle groups to maximise efficiency and get sickening pumps. All completed in 4 sessions a week. GYM REQUIREMENTS Squat Rack Adjustable Bench Barbell Ez-Curl Bar Dumbbells (I use the big collar dumbbells) Pull Up Bar Dip Bar Weight belt (for weighted chins and dips) Other gym essentials (chalk, sleeves, straps etc). I wrote this program based on my available equipment, but with any home gym, swap out the exercises or make adjustments so it can accommodate your equipment. Time tested lifts, heavy compounds, neck and core work. Supersets and Giant Sets to get the work done. FREQUENCY 4 sessions per week. Mon Tues Thurs Fri, or whatever suits your schedule. SESSION LENGTH Around 70 minutes with proper rest. REST TIMES Heavy Compounds: 2-3 minutes between each set. Supersets: 2-3 minutes between each superset. Giant Sets: The smaller muscle group work is done in giant set fashion. Three exercises after another and rest. 1:30-2 minute rest in between, get the metabolite build up going, huge pump, sickening gains. TOP SETS AND BACK OFFS You will see some top sets, where it's 1 set of a low rep and then 2-3 back off sets. Great way to figure out the weight for your back offs is to take 15%-20% off your top set and work with that. RPE BASED INTENISTY Rate of perceived exertion, put simply: RPE10: Couldn't have done another rep, complete failure RPE9 - 1 rep left or a little more weight RPE8 - 2 reps left RPE7 - etc TECHNIQUE Controlled eccentrics, explosive concentric. If there is a pause programmed, give it a good pause. PROGRESSION Use the RPE scale to track progression. If in week 1 you did 60kg bench for sets of 6 and at an RPE8, and 3 weeks later 60kg feels like an RPE6-7, then increase the weight for your working sets. You can also progress by reps, starting at the lower end of the rep ranges and increasing over time with the same RPE or slightly higher. So long as the RPE is accurate and you aren't lollygagging, progress will follow. TESTING Block 3 calls for some rep maxes and then back off sets. See what you're made of and give these sets a crack. Record your weights, repeat the program and see if you make progress. CALORIES The superset and giant sets are demanding. Get those calories in. 1.6g of Protein per kg of bodyweight, good carbs, healthy fats, Meat won't make itself. Pack on some Homemade Meat, and I hope you enjoy my program.
Program Overview
Level
Intermediate, Beginner, Novice
Goal
Powerbuilding, Bodybuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Jun 12, 2024 03:28
Last Edited
Jun 26, 2024 11:44
down_app
Week 1
1 / 12 Weeks
Day 1
1A
Larsen Press (Barbell)
4 Sets
4-6 Reps
@8
1B
Abs Crunch (Weighted)
4 Sets
10-15 Reps
@9-10
2
Pull-Up (Neutral Grip, Weighted)
3 Sets
6-10 Reps
@7-8
3A
AD Press
3 Sets
8-12 Reps
@7-8
3B
Hammer Curl
3 Sets
10-15 Reps
@9-10
4A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9-10
4B
Skull Crusher
3 Sets
10-15 Reps
@9-10
4C
Bicep Curl (Barbell)
3 Sets
10-15 Reps
@9-10
Day 2
1
Squat (Barbell)
4 Sets
6 Reps
@7-8
2
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@7-8
3A
Reverse Lunge (Dumbbell)
3 Sets
6-10 Reps
@8-9
3B
Hanging Leg Raise
3 Sets
10-15 Reps
@9-10
3C
Neck Curl
3 Sets
10-15 Reps
@9-10
Day 3
1
Bench Press (Dumbbell)
3 Sets
10-15 Reps
@7-8
2A
Kroc Row
3 Sets
8-12 Reps
@9-10
2B
Dip (Weighted)
3 Sets
6-10 Reps
@8-9
3A
Rear Delt Fly (Dumbbell)
4 Sets
10-15 Reps
@9-10
3B
Skull Crusher
4 Sets
6-10 Reps
@9-10
3C
Seated Dumbbell Curl
4 Sets
10-15 Reps
@9-10
Day 4
1
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
6 Reps
@8-9
@7-8
2
Pendlay Row
3 Sets
5 Reps
@7-8
3
Incline Bench Press (Barbell)
3 Sets
10-15 Reps
@7-8
4A
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@9-10
4B
Neck Extension
4 Sets
10-15 Reps
@9-10
Day 1
1A
Larsen Press (Barbell)
4 Sets
4-6 Reps
@8
1B
Abs Crunch (Weighted)
4 Sets
10-15 Reps
@9-10
2
Pull-Up (Neutral Grip, Weighted)
3 Sets
6-10 Reps
@7-8
3A
AD Press
3 Sets
8-12 Reps
@7-8
3B
Hammer Curl
3 Sets
10-15 Reps
@9-10
4A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9-10
4B
Skull Crusher
3 Sets
10-15 Reps
@9-10
4C
Bicep Curl (Barbell)
3 Sets
10-15 Reps
@9-10
Day 2
1
Squat (Barbell)
4 Sets
6 Reps
@7-8
2
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@7-8
3A
Reverse Lunge (Dumbbell)
3 Sets
6-10 Reps
@8-9
3B
Hanging Leg Raise
3 Sets
10-15 Reps
@9-10
3C
Neck Curl
3 Sets
10-15 Reps
@9-10
Day 3
1
Bench Press (Dumbbell)
3 Sets
10-15 Reps
@7-8
2A
Kroc Row
3 Sets
8-12 Reps
@9-10
2B
Dip (Weighted)
3 Sets
6-10 Reps
@8-9
3A
Rear Delt Fly (Dumbbell)
4 Sets
10-15 Reps
@9-10
3B
Skull Crusher
4 Sets
6-10 Reps
@9-10
3C
Seated Dumbbell Curl
4 Sets
10-15 Reps
@9-10
Day 4
1
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
6 Reps
@8-9
@7-8
2
Pendlay Row
3 Sets
5 Reps
@7-8
3
Incline Bench Press (Barbell)
3 Sets
10-15 Reps
@7-8
4A
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@9-10
4B
Neck Extension
4 Sets
10-15 Reps
@9-10
Day 1
1A
Larsen Press (Barbell)
4 Sets
4-6 Reps
@8
1B
Abs Crunch (Weighted)
4 Sets
10-15 Reps
@9-10
2
Pull-Up (Neutral Grip, Weighted)
3 Sets
6-10 Reps
@7-8
3A
AD Press
3 Sets
8-12 Reps
@7-8
3B
Hammer Curl
3 Sets
10-15 Reps
@9-10
4A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9-10
4B
Skull Crusher
3 Sets
10-15 Reps
@9-10
4C
Bicep Curl (Barbell)
3 Sets
10-15 Reps
@9-10
Day 2
1
Squat (Barbell)
4 Sets
6 Reps
@7-8
2
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@7-8
3A
Reverse Lunge (Dumbbell)
3 Sets
6-10 Reps
@8-9
3B
Hanging Leg Raise
3 Sets
10-15 Reps
@9-10
3C
Neck Curl
3 Sets
10-15 Reps
@9-10
Day 3
1
Bench Press (Dumbbell)
3 Sets
10-15 Reps
@7-8
2A
Kroc Row
3 Sets
8-12 Reps
@9-10
2B
Dip (Weighted)
3 Sets
6-10 Reps
@8-9
3A
Rear Delt Fly (Dumbbell)
4 Sets
10-15 Reps
@9-10
3B
Skull Crusher
4 Sets
6-10 Reps
@9-10
3C
Seated Dumbbell Curl
4 Sets
10-15 Reps
@9-10
Day 4
1
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
6 Reps
@8-9
@7-8
2
Pendlay Row
3 Sets
5 Reps
@7-8
3
Incline Bench Press (Barbell)
3 Sets
10-15 Reps
@7-8
4A
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@9-10
4B
Neck Extension
4 Sets
10-15 Reps
@9-10
Day 1
1A
Larsen Press (Barbell)
4 Sets
4-6 Reps
@8
1B
Abs Crunch (Weighted)
4 Sets
10-15 Reps
@9-10
2
Pull-Up (Neutral Grip, Weighted)
3 Sets
6-10 Reps
@7-8
3A
AD Press
3 Sets
8-12 Reps
@7-8
3B
Hammer Curl
3 Sets
10-15 Reps
@9-10
4A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9-10
4B
Skull Crusher
3 Sets
10-15 Reps
@9-10
4C
Bicep Curl (Barbell)
3 Sets
10-15 Reps
@9-10
Day 2
1
Squat (Barbell)
4 Sets
6 Reps
@7-8
2
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@7-8
3A
Reverse Lunge (Dumbbell)
3 Sets
6-10 Reps
@8-9
3B
Hanging Leg Raise
3 Sets
10-15 Reps
@9-10
3C
Neck Curl
3 Sets
10-15 Reps
@9-10
Day 3
1
Bench Press (Dumbbell)
3 Sets
10-15 Reps
@7-8
2A
Kroc Row
3 Sets
8-12 Reps
@9-10
2B
Dip (Weighted)
3 Sets
6-10 Reps
@8-9
3A
Rear Delt Fly (Dumbbell)
4 Sets
10-15 Reps
@9-10
3B
Skull Crusher
4 Sets
6-10 Reps
@9-10
3C
Seated Dumbbell Curl
4 Sets
10-15 Reps
@9-10
Day 4
1
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
6 Reps
@8-9
@7-8
2
Pendlay Row
3 Sets
5 Reps
@7-8
3
Incline Bench Press (Barbell)
3 Sets
10-15 Reps
@7-8
4A
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@9-10
4B
Neck Extension
4 Sets
10-15 Reps
@9-10
Day 1
1A
Bench Press (Wide Grip)
1 Set
3 Sets
8-10 Reps
5-6 Reps
@8-9
@7-8
1B
Abs Crunch (Weighted)
4 Sets
10-15 Reps
@9-10
2
Dumbbell Row
3 Sets
6-10 Reps
@8-9
3A
AD Press
3 Sets
8-12 Reps
@7-8
3B
Hammer Curl
3 Sets
10-15 Reps
@9-10
4A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9-10
4B
Skull Crusher
3 Sets
10-15 Reps
@9-10
4C
Bicep Curl (Barbell)
3 Sets
10-15 Reps
@9-10
Day 2
1
Squat (Paused)
1 Set
3 Sets
3-5 Reps
5-6 Reps
@9-10
@7-8
2
Romanian Deadlift (Barbell)
4 Sets
5 Reps
@7-8
3A
Reverse Lunge (Dumbbell)
3 Sets
6-10 Reps
@8-9
3B
Hanging Leg Raise
3 Sets
10-15 Reps
@9-10
3C
Neck Curl
3 Sets
10-15 Reps
@9-10
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@7-8
2A
Kroc Row
3 Sets
8-12 Reps
@9-10
2B
Dip (Weighted)
3 Sets
6-10 Reps
@8-9
3A
Rear Delt Fly (Dumbbell)
4 Sets
10-15 Reps
@9-10
3B
Skull Crusher
4 Sets
6-10 Reps
@9-10
3C
Seated Dumbbell Curl
4 Sets
10-15 Reps
@9-10
Day 4
1
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
5 Reps
@8-9
@7-8
2
Pendlay Row
3 Sets
5 Reps
@7-8
3A
Pec Fly (Dumbbell)
3 Sets
10-15 Reps
@8-9
3B
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
10-15 Reps
@9-10
4A
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@9-10
4B
Neck Extension
4 Sets
10-15 Reps
@9-10
Day 1
1A
Bench Press (Wide Grip)
1 Set
3 Sets
8-10 Reps
5-6 Reps
@8-9
@7-8
1B
Abs Crunch (Weighted)
4 Sets
10-15 Reps
@9-10
2
Dumbbell Row
3 Sets
6-10 Reps
@8-9
3A
AD Press
3 Sets
8-12 Reps
@7-8
3B
Hammer Curl
3 Sets
10-15 Reps
@9-10
4A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9-10
4B
Skull Crusher
3 Sets
10-15 Reps
@9-10
4C
Bicep Curl (Barbell)
3 Sets
10-15 Reps
@9-10
Day 2
1
Squat (Paused)
1 Set
3 Sets
3-5 Reps
5-6 Reps
@9-10
@7-8
2
Romanian Deadlift (Barbell)
4 Sets
5 Reps
@7-8
3A
Reverse Lunge (Dumbbell)
3 Sets
6-10 Reps
@8-9
3B
Hanging Leg Raise
3 Sets
10-15 Reps
@9-10
3C
Neck Curl
3 Sets
10-15 Reps
@9-10
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@7-8
2A
Kroc Row
3 Sets
8-12 Reps
@9-10
2B
Dip (Weighted)
3 Sets
6-10 Reps
@8-9
3A
Rear Delt Fly (Dumbbell)
4 Sets
10-15 Reps
@9-10
3B
Skull Crusher
4 Sets
6-10 Reps
@9-10
3C
Seated Dumbbell Curl
4 Sets
10-15 Reps
@9-10
Day 4
1
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
5 Reps
@8-9
@7-8
2
Pendlay Row
3 Sets
5 Reps
@7-8
3A
Pec Fly (Dumbbell)
3 Sets
10-15 Reps
@8-9
3B
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
10-15 Reps
@9-10
4A
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@9-10
4B
Neck Extension
4 Sets
10-15 Reps
@9-10
Day 1
1A
Bench Press (Wide Grip)
1 Set
3 Sets
8-10 Reps
5-6 Reps
@8-9
@7-8
1B
Abs Crunch (Weighted)
4 Sets
10-15 Reps
@9-10
2
Dumbbell Row
3 Sets
6-10 Reps
@8-9
3A
AD Press
3 Sets
8-12 Reps
@7-8
3B
Hammer Curl
3 Sets
10-15 Reps
@9-10
4A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9-10
4B
Skull Crusher
3 Sets
10-15 Reps
@9-10
4C
Bicep Curl (Barbell)
3 Sets
10-15 Reps
@9-10
Day 2
1
Squat (Paused)
1 Set
3 Sets
3-5 Reps
5-6 Reps
@9-10
@7-8
2
Romanian Deadlift (Barbell)
4 Sets
5 Reps
@7-8
3A
Reverse Lunge (Dumbbell)
3 Sets
6-10 Reps
@8-9
3B
Hanging Leg Raise
3 Sets
10-15 Reps
@9-10
3C
Neck Curl
3 Sets
10-15 Reps
@9-10
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@7-8
2A
Kroc Row
3 Sets
8-12 Reps
@9-10
2B
Dip (Weighted)
3 Sets
6-10 Reps
@8-9
3A
Rear Delt Fly (Dumbbell)
4 Sets
10-15 Reps
@9-10
3B
Skull Crusher
4 Sets
6-10 Reps
@9-10
3C
Seated Dumbbell Curl
4 Sets
10-15 Reps
@9-10
Day 4
1
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
5 Reps
@8-9
@7-8
2
Pendlay Row
3 Sets
5 Reps
@7-8
3A
Pec Fly (Dumbbell)
3 Sets
10-15 Reps
@8-9
3B
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
10-15 Reps
@9-10
4A
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@9-10
4B
Neck Extension
4 Sets
10-15 Reps
@9-10
Day 1
1A
Bench Press (Wide Grip)
1 Set
3 Sets
8-10 Reps
5-6 Reps
@8-9
@7-8
1B
Abs Crunch (Weighted)
4 Sets
10-15 Reps
@9-10
2
Dumbbell Row
3 Sets
6-10 Reps
@8-9
3A
AD Press
3 Sets
8-12 Reps
@7-8
3B
Hammer Curl
3 Sets
10-15 Reps
@9-10
4A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9-10
4B
Skull Crusher
3 Sets
10-15 Reps
@9-10
4C
Bicep Curl (Barbell)
3 Sets
10-15 Reps
@9-10
Day 2
1
Squat (Paused)
1 Set
3 Sets
3-5 Reps
5-6 Reps
@9-10
@7-8
2
Romanian Deadlift (Barbell)
4 Sets
5 Reps
@7-8
3A
Reverse Lunge (Dumbbell)
3 Sets
6-10 Reps
@8-9
3B
Hanging Leg Raise
3 Sets
10-15 Reps
@9-10
3C
Neck Curl
3 Sets
10-15 Reps
@9-10
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@7-8
2A
Kroc Row
3 Sets
8-12 Reps
@9-10
2B
Dip (Weighted)
3 Sets
6-10 Reps
@8-9
3A
Rear Delt Fly (Dumbbell)
4 Sets
10-15 Reps
@9-10
3B
Skull Crusher
4 Sets
6-10 Reps
@9-10
3C
Seated Dumbbell Curl
4 Sets
10-15 Reps
@9-10
Day 4
1
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
5 Reps
@8-9
@7-8
2
Pendlay Row
3 Sets
5 Reps
@7-8
3A
Pec Fly (Dumbbell)
3 Sets
10-15 Reps
@8-9
3B
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
10-15 Reps
@9-10
4A
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@9-10
4B
Neck Extension
4 Sets
10-15 Reps
@9-10
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
10 Reps
@9-10
@7-8
2A
Pull-Up (Neutral Grip, Weighted)
1 Set
3 Sets
3-5 Reps
8-12 Reps
@9-10
@7-8
2B
Abs Crunch (Weighted)
4 Sets
10 Reps
@9-10
3A
AD Press
3 Sets
8-12 Reps
@7-8
3B
Hammer Curl
3 Sets
10-15 Reps
@9-10
4A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9-10
4B
Skull Crusher
3 Sets
10-15 Reps
@9-10
4C
Bicep Curl (Barbell)
3 Sets
10-15 Reps
@9-10
Day 2
1
Squat (Barbell)
1 Set
2 Sets
3-5 Reps
8-12 Reps
@8-9
@7-8
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
10 Reps
6 Reps
@9-10
@7-8
3A
Reverse Lunge (Dumbbell)
3 Sets
6-10 Reps
@8-9
3B
Hanging Leg Raise
3 Sets
10-15 Reps
@9-10
3C
Neck Curl
3 Sets
10-15 Reps
@9-10
Day 3
1
Dip (Weighted)
1 Set
3 Sets
3-5 Reps
8-12 Reps
@9-10
@7-8
2
Kroc Row
1 Set
2 Sets
12-
8-12 Reps
@9-10
@7-8
3A
Rear Delt Fly (Dumbbell)
4 Sets
10-15 Reps
@9-10
3B
Skull Crusher
4 Sets
6-10 Reps
@9-10
3C
Seated Dumbbell Curl
4 Sets
10-15 Reps
@9-10
Day 4
1
Deadlift (Barbell)
3 Sets
3 Reps
@8-9
2
Barbell Row
1 Set
2 Sets
6-10 Reps
8-12 Reps
@9-10
@7-8
3
Incline Bench Press (Barbell)
3 Sets
10-15 Reps
@7-8
4A
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@9-10
4B
Neck Extension
4 Sets
10-15 Reps
@9-10
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
10 Reps
@9-10
@7-8
2A
Pull-Up (Neutral Grip, Weighted)
1 Set
3 Sets
3-5 Reps
8-12 Reps
@9-10
@7-8
2B
Abs Crunch (Weighted)
4 Sets
10 Reps
@9-10
3A
AD Press
3 Sets
8-12 Reps
@7-8
3B
Hammer Curl
3 Sets
10-15 Reps
@9-10
4A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9-10
4B
Skull Crusher
3 Sets
10-15 Reps
@9-10
4C
Bicep Curl (Barbell)
3 Sets
10-15 Reps
@9-10
Day 2
1
Squat (Barbell)
1 Set
2 Sets
3-5 Reps
8-12 Reps
@8-9
@7-8
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
10 Reps
6 Reps
@9-10
@7-8
3A
Reverse Lunge (Dumbbell)
3 Sets
6-10 Reps
@8-9
3B
Hanging Leg Raise
3 Sets
10-15 Reps
@9-10
3C
Neck Curl
3 Sets
10-15 Reps
@9-10
Day 3
1
Dip (Weighted)
1 Set
3 Sets
3-5 Reps
8-12 Reps
@9-10
@7-8
2
Kroc Row
1 Set
2 Sets
12-
8-12 Reps
@9-10
@7-8
3A
Rear Delt Fly (Dumbbell)
4 Sets
10-15 Reps
@9-10
3B
Skull Crusher
4 Sets
6-10 Reps
@9-10
3C
Seated Dumbbell Curl
4 Sets
10-15 Reps
@9-10
Day 4
1
Deadlift (Barbell)
3 Sets
3 Reps
@8-9
2
Barbell Row
1 Set
2 Sets
6-10 Reps
8-12 Reps
@9-10
@7-8
3
Incline Bench Press (Barbell)
3 Sets
10-15 Reps
@7-8
4A
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@9-10
4B
Neck Extension
4 Sets
10-15 Reps
@9-10
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
10 Reps
@9-10
@7-8
2A
Pull-Up (Neutral Grip, Weighted)
1 Set
3 Sets
3-5 Reps
8-12 Reps
@9-10
@7-8
2B
Abs Crunch (Weighted)
4 Sets
10 Reps
@9-10
3A
AD Press
3 Sets
8-12 Reps
@7-8
3B
Hammer Curl
3 Sets
10-15 Reps
@9-10
4A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9-10
4B
Skull Crusher
3 Sets
10-15 Reps
@9-10
4C
Bicep Curl (Barbell)
3 Sets
10-15 Reps
@9-10
Day 2
1
Squat (Barbell)
1 Set
2 Sets
3-5 Reps
8-12 Reps
@8-9
@7-8
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
10 Reps
6 Reps
@9-10
@7-8
3A
Reverse Lunge (Dumbbell)
3 Sets
6-10 Reps
@8-9
3B
Hanging Leg Raise
3 Sets
10-15 Reps
@9-10
3C
Neck Curl
3 Sets
10-15 Reps
@9-10
Day 3
1
Dip (Weighted)
1 Set
3 Sets
3-5 Reps
8-12 Reps
@9-10
@7-8
2
Kroc Row
1 Set
2 Sets
12-
8-12 Reps
@9-10
@7-8
3A
Rear Delt Fly (Dumbbell)
4 Sets
10-15 Reps
@9-10
3B
Skull Crusher
4 Sets
6-10 Reps
@9-10
3C
Seated Dumbbell Curl
4 Sets
10-15 Reps
@9-10
Day 4
1
Deadlift (Barbell)
3 Sets
3 Reps
@8-9
2
Barbell Row
1 Set
2 Sets
6-10 Reps
8-12 Reps
@9-10
@7-8
3
Incline Bench Press (Barbell)
3 Sets
10-15 Reps
@7-8
4A
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@9-10
4B
Neck Extension
4 Sets
10-15 Reps
@9-10
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
10 Reps
@9-10
@7-8
2A
Pull-Up (Neutral Grip, Weighted)
1 Set
3 Sets
3-5 Reps
8-12 Reps
@9-10
@7-8
2B
Abs Crunch (Weighted)
4 Sets
10 Reps
@9-10
3A
AD Press
3 Sets
8-12 Reps
@7-8
3B
Hammer Curl
3 Sets
10-15 Reps
@9-10
4A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9-10
4B
Skull Crusher
3 Sets
10-15 Reps
@9-10
4C
Bicep Curl (Barbell)
3 Sets
10-15 Reps
@9-10
Day 2
1
Squat (Barbell)
1 Set
2 Sets
3-5 Reps
8-12 Reps
@8-9
@7-8
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
10 Reps
6 Reps
@9-10
@7-8
3A
Reverse Lunge (Dumbbell)
3 Sets
6-10 Reps
@8-9
3B
Hanging Leg Raise
3 Sets
10-15 Reps
@9-10
3C
Neck Curl
3 Sets
10-15 Reps
@9-10
Day 3
1
Dip (Weighted)
1 Set
3 Sets
3-5 Reps
8-12 Reps
@9-10
@7-8
2
Kroc Row
1 Set
2 Sets
12-
8-12 Reps
@9-10
@7-8
3A
Rear Delt Fly (Dumbbell)
4 Sets
10-15 Reps
@9-10
3B
Skull Crusher
4 Sets
6-10 Reps
@9-10
3C
Seated Dumbbell Curl
4 Sets
10-15 Reps
@9-10
Day 4
1
Deadlift (Barbell)
3 Sets
3 Reps
@8-9
2
Barbell Row
1 Set
2 Sets
6-10 Reps
8-12 Reps
@9-10
@7-8
3
Incline Bench Press (Barbell)
3 Sets
10-15 Reps
@7-8
4A
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@9-10
4B
Neck Extension
4 Sets
10-15 Reps
@9-10