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Dorian Yates HIT
by Candelaria P.
4 athletes joined
Program Description
You know what this is.
Program Overview
Level
Intermediate, Advanced, Novice
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
40 minutes
Created
Jun 18, 2024 09:28
Last Edited
Jul 17, 2024 06:05
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Week 1
1 / 12 Weeks
Day 2
1
Pullover (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
@7.5
@8
@10
2
Underhand Lat Pulldown
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
3
Barbell Row
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
4
One Arm Bent Over Row
1 Set
8-10 Reps
@10
5
Reverse Pec Deck
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
6
Bent Over Row (Dumbbell)
1 Set
8-10 Reps
@10
7
Hyperextension
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@10
8
Deadlift (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
6-8 Reps
@7
@8
@10
Day 1
1
Shoulder Press (Machine)
1 Set
1 Set
10-12 Reps
8-10 Reps
@7.5
@10
2
Lateral Raise (Dumbbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@8
@10
3
One Arm Lateral Raise (Cable)
1 Set
8-10 Reps
@10
4
Shrug (Dumbbell)
1 Set
10-12 Reps
@10
5
Tricep Pushdown (Cable)
1 Set
10-12 Reps
@10
6
Lying Tricep Extension (Barbell)
1 Set
8-10 Reps
@10
7
Single Arm Tricep Extension (Cable)
1 Set
10-12 Reps
@10
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
@7
@8
@10
2
Chest Press (Machine)
1 Set
1 Set
8-10 Reps
6-8 Reps
@8
@10
3
Incline Chest Fly (Dumbbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@8
@10
4
Cable Crossover
1 Set
10-12 Reps
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
6-8 Reps
@7
@10
6
Bicep Curl (EZ Bar)
1 Set
6-8 Reps
@10
7
Bicep Curl (Machine)
1 Set
6-8 Reps
@10
Day 4
1
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@8
@10
2
Leg Press
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@10
3
Hack Squat
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
4
Leg Curl
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
5
Stiff Leg Deadlift
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
6
Standing Calf Raise
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@10
7
Seated Calf Raise
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@10
Day 1
1
Shoulder Press (Machine)
1 Set
1 Set
10-12 Reps
8-10 Reps
@7.5
@10
2
Lateral Raise (Dumbbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@8
@10
3
One Arm Lateral Raise (Cable)
1 Set
8-10 Reps
@10
4
Shrug (Dumbbell)
1 Set
10-12 Reps
@10
5
Tricep Pushdown (Cable)
1 Set
10-12 Reps
@10
6
Lying Tricep Extension (Barbell)
1 Set
8-10 Reps
@10
7
Single Arm Tricep Extension (Cable)
1 Set
10-12 Reps
@10
Day 2
1
Pullover (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
@7.5
@8
@10
2
Underhand Lat Pulldown
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
3
Barbell Row
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
4
One Arm Bent Over Row
1 Set
8-10 Reps
@10
5
Reverse Pec Deck
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
6
Bent Over Row (Dumbbell)
1 Set
8-10 Reps
@10
7
Hyperextension
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@10
8
Deadlift (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
6-8 Reps
@7
@8
@10
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
@7
@8
@10
2
Chest Press (Machine)
1 Set
1 Set
8-10 Reps
6-8 Reps
@8
@10
3
Incline Chest Fly (Dumbbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@8
@10
4
Cable Crossover
1 Set
10-12 Reps
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
6-8 Reps
@7
@10
6
Bicep Curl (EZ Bar)
1 Set
6-8 Reps
@10
7
Bicep Curl (Machine)
1 Set
6-8 Reps
@10
Day 4
1
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@8
@10
2
Leg Press
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@10
3
Hack Squat
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
4
Leg Curl
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
5
Stiff Leg Deadlift
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
6
Standing Calf Raise
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@10
7
Seated Calf Raise
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@10
Day 1
1
Shoulder Press (Machine)
1 Set
1 Set
10-12 Reps
8-10 Reps
@7.5
@10
2
Lateral Raise (Dumbbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@8
@10
3
One Arm Lateral Raise (Cable)
1 Set
8-10 Reps
@10
4
Shrug (Dumbbell)
1 Set
10-12 Reps
@10
5
Tricep Pushdown (Cable)
1 Set
10-12 Reps
@10
6
Lying Tricep Extension (Barbell)
1 Set
8-10 Reps
@10
7
Single Arm Tricep Extension (Cable)
1 Set
10-12 Reps
@10
Day 2
1
Pullover (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
@7.5
@8
@10
2
Underhand Lat Pulldown
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
3
Barbell Row
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
4
One Arm Bent Over Row
1 Set
8-10 Reps
@10
5
Reverse Pec Deck
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
6
Bent Over Row (Dumbbell)
1 Set
8-10 Reps
@10
7
Hyperextension
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@10
8
Deadlift (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
6-8 Reps
@7
@8
@10
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
@7
@8
@10
2
Chest Press (Machine)
1 Set
1 Set
8-10 Reps
6-8 Reps
@8
@10
3
Incline Chest Fly (Dumbbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@8
@10
4
Cable Crossover
1 Set
10-12 Reps
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
6-8 Reps
@7
@10
6
Bicep Curl (EZ Bar)
1 Set
6-8 Reps
@10
7
Bicep Curl (Machine)
1 Set
6-8 Reps
@10
Day 4
1
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@8
@10
2
Leg Press
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@10
3
Hack Squat
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
4
Leg Curl
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
5
Stiff Leg Deadlift
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
6
Standing Calf Raise
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@10
7
Seated Calf Raise
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@10
Day 1
1
Shoulder Press (Machine)
1 Set
1 Set
10-12 Reps
8-10 Reps
@7.5
@10
2
Lateral Raise (Dumbbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@8
@10
3
One Arm Lateral Raise (Cable)
1 Set
8-10 Reps
@10
4
Shrug (Dumbbell)
1 Set
10-12 Reps
@10
5
Tricep Pushdown (Cable)
1 Set
10-12 Reps
@10
6
Lying Tricep Extension (Barbell)
1 Set
8-10 Reps
@10
7
Single Arm Tricep Extension (Cable)
1 Set
10-12 Reps
@10
Day 2
1
Pullover (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
@7.5
@8
@10
2
Underhand Lat Pulldown
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
3
Barbell Row
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
4
One Arm Bent Over Row
1 Set
8-10 Reps
@10
5
Reverse Pec Deck
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
6
Bent Over Row (Dumbbell)
1 Set
8-10 Reps
@10
7
Hyperextension
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@10
8
Deadlift (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
6-8 Reps
@7
@8
@10
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
@7
@8
@10
2
Chest Press (Machine)
1 Set
1 Set
8-10 Reps
6-8 Reps
@8
@10
3
Incline Chest Fly (Dumbbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@8
@10
4
Cable Crossover
1 Set
10-12 Reps
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
6-8 Reps
@7
@10
6
Bicep Curl (EZ Bar)
1 Set
6-8 Reps
@10
7
Bicep Curl (Machine)
1 Set
6-8 Reps
@10
Day 4
1
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@8
@10
2
Leg Press
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@10
3
Hack Squat
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
4
Leg Curl
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
5
Stiff Leg Deadlift
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
6
Standing Calf Raise
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@10
7
Seated Calf Raise
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@10
Day 1
1
Shoulder Press (Machine)
1 Set
1 Set
10-12 Reps
8-10 Reps
@7.5
@10
2
Lateral Raise (Dumbbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@8
@10
3
One Arm Lateral Raise (Cable)
1 Set
8-10 Reps
@10
4
Shrug (Dumbbell)
1 Set
10-12 Reps
@10
5
Tricep Pushdown (Cable)
1 Set
10-12 Reps
@10
6
Lying Tricep Extension (Barbell)
1 Set
8-10 Reps
@10
7
Single Arm Tricep Extension (Cable)
1 Set
10-12 Reps
@10
Day 2
1
Pullover (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
@7.5
@8
@10
2
Underhand Lat Pulldown
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
3
Barbell Row
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
4
One Arm Bent Over Row
1 Set
8-10 Reps
@10
5
Reverse Pec Deck
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
6
Bent Over Row (Dumbbell)
1 Set
8-10 Reps
@10
7
Hyperextension
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@10
8
Deadlift (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
6-8 Reps
@7
@8
@10
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
@7
@8
@10
2
Chest Press (Machine)
1 Set
1 Set
8-10 Reps
6-8 Reps
@8
@10
3
Incline Chest Fly (Dumbbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@8
@10
4
Cable Crossover
1 Set
10-12 Reps
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
6-8 Reps
@7
@10
6
Bicep Curl (EZ Bar)
1 Set
6-8 Reps
@10
7
Bicep Curl (Machine)
1 Set
6-8 Reps
@10
Day 4
1
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@8
@10
2
Leg Press
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@10
3
Hack Squat
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
4
Leg Curl
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
5
Stiff Leg Deadlift
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
6
Standing Calf Raise
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@10
7
Seated Calf Raise
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@10
Day 1
1
Shoulder Press (Machine)
1 Set
1 Set
10-12 Reps
8-10 Reps
@7.5
@10
2
Lateral Raise (Dumbbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@8
@10
3
One Arm Lateral Raise (Cable)
1 Set
8-10 Reps
@10
4
Shrug (Dumbbell)
1 Set
10-12 Reps
@10
5
Tricep Pushdown (Cable)
1 Set
10-12 Reps
@10
6
Lying Tricep Extension (Barbell)
1 Set
8-10 Reps
@10
7
Single Arm Tricep Extension (Cable)
1 Set
10-12 Reps
@10
Day 2
1
Pullover (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
@7.5
@8
@10
2
Underhand Lat Pulldown
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
3
Barbell Row
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
4
One Arm Bent Over Row
1 Set
8-10 Reps
@10
5
Reverse Pec Deck
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
6
Bent Over Row (Dumbbell)
1 Set
8-10 Reps
@10
7
Hyperextension
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@10
8
Deadlift (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
6-8 Reps
@7
@8
@10
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
@7
@8
@10
2
Chest Press (Machine)
1 Set
1 Set
8-10 Reps
6-8 Reps
@8
@10
3
Incline Chest Fly (Dumbbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@8
@10
4
Cable Crossover
1 Set
10-12 Reps
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
6-8 Reps
@7
@10
6
Bicep Curl (EZ Bar)
1 Set
6-8 Reps
@10
7
Bicep Curl (Machine)
1 Set
6-8 Reps
@10
Day 4
1
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@8
@10
2
Leg Press
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@10
3
Hack Squat
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
4
Leg Curl
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
5
Stiff Leg Deadlift
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
6
Standing Calf Raise
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@10
7
Seated Calf Raise
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@10
Day 1
1
Shoulder Press (Machine)
1 Set
1 Set
10-12 Reps
8-10 Reps
@7.5
@10
2
Lateral Raise (Dumbbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@8
@10
3
One Arm Lateral Raise (Cable)
1 Set
8-10 Reps
@10
4
Shrug (Dumbbell)
1 Set
10-12 Reps
@10
5
Tricep Pushdown (Cable)
1 Set
10-12 Reps
@10
6
Lying Tricep Extension (Barbell)
1 Set
8-10 Reps
@10
7
Single Arm Tricep Extension (Cable)
1 Set
10-12 Reps
@10
Day 2
1
Pullover (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
@7.5
@8
@10
2
Underhand Lat Pulldown
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
3
Barbell Row
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
4
One Arm Bent Over Row
1 Set
8-10 Reps
@10
5
Reverse Pec Deck
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
6
Bent Over Row (Dumbbell)
1 Set
8-10 Reps
@10
7
Hyperextension
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@10
8
Deadlift (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
6-8 Reps
@7
@8
@10
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
@7
@8
@10
2
Chest Press (Machine)
1 Set
1 Set
8-10 Reps
6-8 Reps
@8
@10
3
Incline Chest Fly (Dumbbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@8
@10
4
Cable Crossover
1 Set
10-12 Reps
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
6-8 Reps
@7
@10
6
Bicep Curl (EZ Bar)
1 Set
6-8 Reps
@10
7
Bicep Curl (Machine)
1 Set
6-8 Reps
@10
Day 4
1
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@8
@10
2
Leg Press
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@10
3
Hack Squat
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
4
Leg Curl
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
5
Stiff Leg Deadlift
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
6
Standing Calf Raise
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@10
7
Seated Calf Raise
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@10
Day 1
1
Shoulder Press (Machine)
1 Set
1 Set
10-12 Reps
8-10 Reps
@7.5
@10
2
Lateral Raise (Dumbbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@8
@10
3
One Arm Lateral Raise (Cable)
1 Set
8-10 Reps
@10
4
Shrug (Dumbbell)
1 Set
10-12 Reps
@10
5
Tricep Pushdown (Cable)
1 Set
10-12 Reps
@10
6
Lying Tricep Extension (Barbell)
1 Set
8-10 Reps
@10
7
Single Arm Tricep Extension (Cable)
1 Set
10-12 Reps
@10
Day 2
1
Pullover (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
@7.5
@8
@10
2
Underhand Lat Pulldown
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
3
Barbell Row
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
4
One Arm Bent Over Row
1 Set
8-10 Reps
@10
5
Reverse Pec Deck
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
6
Bent Over Row (Dumbbell)
1 Set
8-10 Reps
@10
7
Hyperextension
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@10
8
Deadlift (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
6-8 Reps
@7
@8
@10
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
@7
@8
@10
2
Chest Press (Machine)
1 Set
1 Set
8-10 Reps
6-8 Reps
@8
@10
3
Incline Chest Fly (Dumbbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@8
@10
4
Cable Crossover
1 Set
10-12 Reps
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
6-8 Reps
@7
@10
6
Bicep Curl (EZ Bar)
1 Set
6-8 Reps
@10
7
Bicep Curl (Machine)
1 Set
6-8 Reps
@10
Day 4
1
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@8
@10
2
Leg Press
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@10
3
Hack Squat
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
4
Leg Curl
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
5
Stiff Leg Deadlift
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
6
Standing Calf Raise
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@10
7
Seated Calf Raise
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@10
Day 1
1
Shoulder Press (Machine)
1 Set
1 Set
10-12 Reps
8-10 Reps
@7.5
@10
2
Lateral Raise (Dumbbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@8
@10
3
One Arm Lateral Raise (Cable)
1 Set
8-10 Reps
@10
4
Shrug (Dumbbell)
1 Set
10-12 Reps
@10
5
Tricep Pushdown (Cable)
1 Set
10-12 Reps
@10
6
Lying Tricep Extension (Barbell)
1 Set
8-10 Reps
@10
7
Single Arm Tricep Extension (Cable)
1 Set
10-12 Reps
@10
Day 2
1
Pullover (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
@7.5
@8
@10
2
Underhand Lat Pulldown
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
3
Barbell Row
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
4
One Arm Bent Over Row
1 Set
8-10 Reps
@10
5
Reverse Pec Deck
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
6
Bent Over Row (Dumbbell)
1 Set
8-10 Reps
@10
7
Hyperextension
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@10
8
Deadlift (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
6-8 Reps
@7
@8
@10
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
@7
@8
@10
2
Chest Press (Machine)
1 Set
1 Set
8-10 Reps
6-8 Reps
@8
@10
3
Incline Chest Fly (Dumbbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@8
@10
4
Cable Crossover
1 Set
10-12 Reps
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
6-8 Reps
@7
@10
6
Bicep Curl (EZ Bar)
1 Set
6-8 Reps
@10
7
Bicep Curl (Machine)
1 Set
6-8 Reps
@10
Day 4
1
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@8
@10
2
Leg Press
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@10
3
Hack Squat
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
4
Leg Curl
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
5
Stiff Leg Deadlift
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
6
Standing Calf Raise
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@10
7
Seated Calf Raise
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@10
Day 1
1
Shoulder Press (Machine)
1 Set
1 Set
10-12 Reps
8-10 Reps
@7.5
@10
2
Lateral Raise (Dumbbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@8
@10
3
One Arm Lateral Raise (Cable)
1 Set
8-10 Reps
@10
4
Shrug (Dumbbell)
1 Set
10-12 Reps
@10
5
Tricep Pushdown (Cable)
1 Set
10-12 Reps
@10
6
Lying Tricep Extension (Barbell)
1 Set
8-10 Reps
@10
7
Single Arm Tricep Extension (Cable)
1 Set
10-12 Reps
@10
Day 2
1
Pullover (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
@7.5
@8
@10
2
Underhand Lat Pulldown
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
3
Barbell Row
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
4
One Arm Bent Over Row
1 Set
8-10 Reps
@10
5
Reverse Pec Deck
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
6
Bent Over Row (Dumbbell)
1 Set
8-10 Reps
@10
7
Hyperextension
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@10
8
Deadlift (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
6-8 Reps
@7
@8
@10
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
@7
@8
@10
2
Chest Press (Machine)
1 Set
1 Set
8-10 Reps
6-8 Reps
@8
@10
3
Incline Chest Fly (Dumbbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@8
@10
4
Cable Crossover
1 Set
10-12 Reps
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
6-8 Reps
@7
@10
6
Bicep Curl (EZ Bar)
1 Set
6-8 Reps
@10
7
Bicep Curl (Machine)
1 Set
6-8 Reps
@10
Day 4
1
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@8
@10
2
Leg Press
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@10
3
Hack Squat
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
4
Leg Curl
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
5
Stiff Leg Deadlift
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
6
Standing Calf Raise
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@10
7
Seated Calf Raise
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@10
Day 1
1
Shoulder Press (Machine)
1 Set
1 Set
10-12 Reps
8-10 Reps
@7.5
@10
2
Lateral Raise (Dumbbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@8
@10
3
One Arm Lateral Raise (Cable)
1 Set
8-10 Reps
@10
4
Shrug (Dumbbell)
1 Set
10-12 Reps
@10
5
Tricep Pushdown (Cable)
1 Set
10-12 Reps
@10
6
Lying Tricep Extension (Barbell)
1 Set
8-10 Reps
@10
7
Single Arm Tricep Extension (Cable)
1 Set
10-12 Reps
@10
Day 2
1
Pullover (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
@7.5
@8
@10
2
Underhand Lat Pulldown
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
3
Barbell Row
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
4
One Arm Bent Over Row
1 Set
8-10 Reps
@10
5
Reverse Pec Deck
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
6
Bent Over Row (Dumbbell)
1 Set
8-10 Reps
@10
7
Hyperextension
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@10
8
Deadlift (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
6-8 Reps
@7
@8
@10
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
@7
@8
@10
2
Chest Press (Machine)
1 Set
1 Set
8-10 Reps
6-8 Reps
@8
@10
3
Incline Chest Fly (Dumbbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@8
@10
4
Cable Crossover
1 Set
10-12 Reps
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
6-8 Reps
@7
@10
6
Bicep Curl (EZ Bar)
1 Set
6-8 Reps
@10
7
Bicep Curl (Machine)
1 Set
6-8 Reps
@10
Day 4
1
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@8
@10
2
Leg Press
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@10
3
Hack Squat
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
4
Leg Curl
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
5
Stiff Leg Deadlift
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
6
Standing Calf Raise
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@10
7
Seated Calf Raise
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@10
Day 1
1
Shoulder Press (Machine)
1 Set
1 Set
10-12 Reps
8-10 Reps
@7.5
@10
2
Lateral Raise (Dumbbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@8
@10
3
One Arm Lateral Raise (Cable)
1 Set
8-10 Reps
@10
4
Shrug (Dumbbell)
1 Set
10-12 Reps
@10
5
Tricep Pushdown (Cable)
1 Set
10-12 Reps
@10
6
Lying Tricep Extension (Barbell)
1 Set
8-10 Reps
@10
7
Single Arm Tricep Extension (Cable)
1 Set
10-12 Reps
@10
Day 2
1
Pullover (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
@7.5
@8
@10
2
Underhand Lat Pulldown
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
3
Barbell Row
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
4
One Arm Bent Over Row
1 Set
8-10 Reps
@10
5
Reverse Pec Deck
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
6
Bent Over Row (Dumbbell)
1 Set
8-10 Reps
@10
7
Hyperextension
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@10
8
Deadlift (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
6-8 Reps
@7
@8
@10
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
@7
@8
@10
2
Chest Press (Machine)
1 Set
1 Set
8-10 Reps
6-8 Reps
@8
@10
3
Incline Chest Fly (Dumbbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@8
@10
4
Cable Crossover
1 Set
10-12 Reps
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
6-8 Reps
@7
@10
6
Bicep Curl (EZ Bar)
1 Set
6-8 Reps
@10
7
Bicep Curl (Machine)
1 Set
6-8 Reps
@10
Day 4
1
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@8
@10
2
Leg Press
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@10
3
Hack Squat
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
4
Leg Curl
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
5
Stiff Leg Deadlift
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
6
Standing Calf Raise
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@10
7
Seated Calf Raise
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@10