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Cut version 4 days a week in gym and one home
by Ahmed Ashor
1 athletes joined
Program Description
Strength and fat loss
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Athletics
Equipment
Dumbbell Only
Program Length
7 weeks
Time Per Workout
90 minutes
Created
Jun 11, 2024 11:23
Last Edited
Jun 11, 2024 12:30
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Week 1
1 / 7 Weeks
Day 1
1A
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
9 Reps
@9
@8
@7
@8
1B
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
9 Reps
@9
@8
@7
@8
1C
Bench Press (Dumbbell)
3 Sets
10 Reps
@8.5
1D
T-Bar Row
3 Sets
10 Reps
@8.5
1E
Chest Fly (Machine)
2 Sets
12 Reps
@8
1F
Seated Row (Machine)
2 Sets
12 Reps
@8
2A
Tricep Rope Push Down (Cable)
3 Sets
9 Reps
@8.5
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
9 Reps
@8.5
3A
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
3B
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
4
Run
1 Set
20-40 mins
@8
Day 2
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
9 Reps
@9
@8
@7
@8
2
Sumo Deadlift (Paused)
1 Set
2 Sets
8 Reps
10 Reps
@9
@8
3
Leg Press (45 Degrees)
1 Set
2 Sets
8 Reps
10 Reps
@9
@8
4A
Leg Extension
2 Sets
10 Reps
@8.5
4B
Leg Curl
2 Sets
10 Reps
@8.5
5
Lateral Raise (Dumbbell)
5 Sets
12-15 Reps
@8.5
6
Rear Delt Row
4 Sets
10-13 Reps
@8.5
7
Shoulder Press (Machine)
3 Sets
10 Reps
@8.5
8
Back Extension
1 Set
1 Set
10 Reps
15 Reps
@8
@9
9
Run
1 Set
20-40 mins
@8
Day 3
1
Pull-Up (Assisted)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
9 Reps
@9
@8
@7
@8.5
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@8.5
@7
@9
3
Seated Row (Cable)
2 Sets
1 Set
10 Reps
12 Reps
@9
@8
4
Dip (Bodyweight)
1 Set
2 Sets
10 Reps
11 Reps
@9
@8
5
Underhand Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@9
@8
@9
6
Lat Pulldown (Single Arm)
1 Set
1 Set
10 Reps
15 Reps
@8
@9
7A
Single Arm Tricep Extension (Cable)
2 Sets
10 Reps
@9
7B
Bicep Curl (Machine)
2 Sets
10 Reps
@9
8A
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@9
@8
@9
8B
Hammer Curl
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@9
@8
@9
9
Run
1 Set
20-40 mins
@8
Day 4
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
13 Reps
@9
@8
@7
@9
2
Sumo Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
12 Reps
10 Reps
@9
@7
@8
3
Single Leg Press
1 Set
2 Sets
8 Reps
10 Reps
@9
@8
4
Seated Calf Raise
1 Set
1 Set
1 Set
8 Reps
10 Reps
8 Reps
@9
@8
@8
5
Lateral Raise (Cable)
2 Sets
12 Reps
@8
6
One Arm Lateral Raise (Cable)
1 Set
2 Sets
10 Reps
12 Reps
@9
@8
7
Face Pull
1 Set
3 Sets
12 Reps
15 Reps
@9
@8
8
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
8 Reps
10 Reps
@9
@8
9
Run
1 Set
20-40 mins
@8
Day 5
1
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
12 Reps
@9
@8
@7
2
Pendlay Row
1 Set
1 Set
10 Reps
15 Reps
@9
@9
3A
Forearm Curl
2 Sets
2 Sets
10 Reps
12 Reps
@9
@8
3B
Neck Curl
2 Sets
2 Sets
10 Reps
12 Reps
@9
@8
4A
Lateral Raise (Dumbbell)
2 Sets
2 Sets
10 Reps
12 Reps
@9
@8
4B
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
1 Set
10 Reps
10 Reps
12 Reps
@9
@8
@8
5
Pike Push Up
2 Sets
1 Set
10 Reps
8 Reps
@9
@7
6
Plank
3 Sets
2 mins
7A
Russian Twist
3 Sets
15 Reps
7B
Dragon Fly
3 Sets
15 Reps
8
Jump Rope
1 Set
10-20 mins
@7.5
Day 1
1A
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
9 Reps
@9
@8
@7
@8
1B
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
9 Reps
@9
@8
@7
@8
1C
Bench Press (Dumbbell)
3 Sets
10 Reps
@8.5
1D
T-Bar Row
3 Sets
10 Reps
@8.5
1E
Chest Fly (Machine)
2 Sets
12 Reps
@8
1F
Seated Row (Machine)
2 Sets
12 Reps
@8
2A
Tricep Rope Push Down (Cable)
3 Sets
9 Reps
@8.5
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
9 Reps
@8.5
3A
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
3B
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
4
Run
1 Set
20-40 mins
@8
Day 2
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
9 Reps
@9
@8
@7
@8
2
Sumo Deadlift (Paused)
1 Set
2 Sets
8 Reps
10 Reps
@9
@8
3
Leg Press (45 Degrees)
1 Set
2 Sets
8 Reps
10 Reps
@9
@8
4A
Leg Extension
2 Sets
10 Reps
@8.5
4B
Leg Curl
2 Sets
10 Reps
@8.5
5
Lateral Raise (Dumbbell)
5 Sets
12-15 Reps
@8.5
6
Rear Delt Row
4 Sets
10-13 Reps
@8.5
7
Shoulder Press (Machine)
3 Sets
10 Reps
@8.5
8
Back Extension
1 Set
1 Set
10 Reps
15 Reps
@8
@9
9
Run
1 Set
20-40 mins
@8
Day 3
1
Pull-Up (Assisted)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
9 Reps
@9
@8
@7
@8.5
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@8.5
@7
@9
3
Seated Row (Cable)
2 Sets
1 Set
10 Reps
12 Reps
@9
@8
4
Dip (Bodyweight)
1 Set
2 Sets
10 Reps
11 Reps
@9
@8
5
Underhand Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@9
@8
@9
6
Lat Pulldown (Single Arm)
1 Set
1 Set
10 Reps
15 Reps
@8
@9
7A
Single Arm Tricep Extension (Cable)
2 Sets
10 Reps
@9
7B
Bicep Curl (Machine)
2 Sets
10 Reps
@9
8A
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@9
@8
@9
8B
Hammer Curl
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@9
@8
@9
9
Run
1 Set
20-40 mins
@8
Day 4
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
13 Reps
@9
@8
@7
@9
2
Sumo Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
12 Reps
10 Reps
@9
@7
@8
3
Single Leg Press
1 Set
2 Sets
8 Reps
10 Reps
@9
@8
4
Seated Calf Raise
1 Set
1 Set
1 Set
8 Reps
10 Reps
8 Reps
@9
@8
@8
5
Lateral Raise (Cable)
2 Sets
12 Reps
@8
6
One Arm Lateral Raise (Cable)
1 Set
2 Sets
10 Reps
12 Reps
@9
@8
7
Face Pull
1 Set
3 Sets
12 Reps
15 Reps
@9
@8
8
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
8 Reps
10 Reps
@9
@8
9
Run
1 Set
20-40 mins
@8
Day 5
1
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
12 Reps
@9
@8
@7
2
Pendlay Row
1 Set
1 Set
10 Reps
15 Reps
@9
@9
3A
Forearm Curl
2 Sets
2 Sets
10 Reps
12 Reps
@9
@8
3B
Neck Curl
2 Sets
2 Sets
10 Reps
12 Reps
@9
@8
4A
Lateral Raise (Dumbbell)
2 Sets
2 Sets
10 Reps
12 Reps
@9
@8
4B
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
1 Set
10 Reps
10 Reps
12 Reps
@9
@8
@8
5
Pike Push Up
2 Sets
1 Set
10 Reps
8 Reps
@9
@7
6
Plank
3 Sets
2 mins
7A
Russian Twist
3 Sets
15 Reps
7B
Dragon Fly
3 Sets
15 Reps
8
Jump Rope
1 Set
10-20 mins
@7.5
Day 1
1A
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
9 Reps
@9
@8
@7
@8
1B
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
9 Reps
@9
@8
@7
@8
1C
Bench Press (Dumbbell)
3 Sets
10 Reps
@8.5
1D
T-Bar Row
3 Sets
10 Reps
@8.5
1E
Chest Fly (Machine)
2 Sets
12 Reps
@8
1F
Seated Row (Machine)
2 Sets
12 Reps
@8
2A
Tricep Rope Push Down (Cable)
3 Sets
9 Reps
@8.5
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
9 Reps
@8.5
3A
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
3B
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
4
Run
1 Set
20-40 mins
@8
Day 2
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
9 Reps
@9
@8
@7
@8
2
Sumo Deadlift (Paused)
1 Set
2 Sets
8 Reps
10 Reps
@9
@8
3
Leg Press (45 Degrees)
1 Set
2 Sets
8 Reps
10 Reps
@9
@8
4A
Leg Extension
2 Sets
10 Reps
@8.5
4B
Leg Curl
2 Sets
10 Reps
@8.5
5
Lateral Raise (Dumbbell)
5 Sets
12-15 Reps
@8.5
6
Rear Delt Row
4 Sets
10-13 Reps
@8.5
7
Shoulder Press (Machine)
3 Sets
10 Reps
@8.5
8
Back Extension
1 Set
1 Set
10 Reps
15 Reps
@8
@9
9
Run
1 Set
20-40 mins
@8
Day 3
1
Pull-Up (Assisted)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
9 Reps
@9
@8
@7
@8.5
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@8.5
@7
@9
3
Seated Row (Cable)
2 Sets
1 Set
10 Reps
12 Reps
@9
@8
4
Dip (Bodyweight)
1 Set
2 Sets
10 Reps
11 Reps
@9
@8
5
Underhand Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@9
@8
@9
6
Lat Pulldown (Single Arm)
1 Set
1 Set
10 Reps
15 Reps
@8
@9
7A
Single Arm Tricep Extension (Cable)
2 Sets
10 Reps
@9
7B
Bicep Curl (Machine)
2 Sets
10 Reps
@9
8A
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@9
@8
@9
8B
Hammer Curl
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@9
@8
@9
9
Run
1 Set
20-40 mins
@8
Day 4
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
13 Reps
@9
@8
@7
@9
2
Sumo Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
12 Reps
10 Reps
@9
@7
@8
3
Single Leg Press
1 Set
2 Sets
8 Reps
10 Reps
@9
@8
4
Seated Calf Raise
1 Set
1 Set
1 Set
8 Reps
10 Reps
8 Reps
@9
@8
@8
5
Lateral Raise (Cable)
2 Sets
12 Reps
@8
6
One Arm Lateral Raise (Cable)
1 Set
2 Sets
10 Reps
12 Reps
@9
@8
7
Face Pull
1 Set
3 Sets
12 Reps
15 Reps
@9
@8
8
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
8 Reps
10 Reps
@9
@8
9
Run
1 Set
20-40 mins
@8
Day 5
1
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
12 Reps
@9
@8
@7
2
Pendlay Row
1 Set
1 Set
10 Reps
15 Reps
@9
@9
3A
Forearm Curl
2 Sets
2 Sets
10 Reps
12 Reps
@9
@8
3B
Neck Curl
2 Sets
2 Sets
10 Reps
12 Reps
@9
@8
4A
Lateral Raise (Dumbbell)
2 Sets
2 Sets
10 Reps
12 Reps
@9
@8
4B
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
1 Set
10 Reps
10 Reps
12 Reps
@9
@8
@8
5
Pike Push Up
2 Sets
1 Set
10 Reps
8 Reps
@9
@7
6
Plank
3 Sets
2 mins
7A
Russian Twist
3 Sets
15 Reps
7B
Dragon Fly
3 Sets
15 Reps
8
Jump Rope
1 Set
10-20 mins
@7.5
Day 1
1A
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
9 Reps
@9
@8
@7
@8
1B
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
9 Reps
@9
@8
@7
@8
1C
Bench Press (Dumbbell)
3 Sets
10 Reps
@8.5
1D
T-Bar Row
3 Sets
10 Reps
@8.5
1E
Chest Fly (Machine)
2 Sets
12 Reps
@8
1F
Seated Row (Machine)
2 Sets
12 Reps
@8
2A
Tricep Rope Push Down (Cable)
3 Sets
9 Reps
@8.5
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
9 Reps
@8.5
3A
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
3B
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
4
Run
1 Set
20-40 mins
@8
Day 2
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
9 Reps
@9
@8
@7
@8
2
Sumo Deadlift (Paused)
1 Set
2 Sets
8 Reps
10 Reps
@9
@8
3
Leg Press (45 Degrees)
1 Set
2 Sets
8 Reps
10 Reps
@9
@8
4A
Leg Extension
2 Sets
10 Reps
@8.5
4B
Leg Curl
2 Sets
10 Reps
@8.5
5
Lateral Raise (Dumbbell)
5 Sets
12-15 Reps
@8.5
6
Rear Delt Row
4 Sets
10-13 Reps
@8.5
7
Shoulder Press (Machine)
3 Sets
10 Reps
@8.5
8
Back Extension
1 Set
1 Set
10 Reps
15 Reps
@8
@9
9
Run
1 Set
20-40 mins
@8
Day 3
1
Pull-Up (Assisted)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
9 Reps
@9
@8
@7
@8.5
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@8.5
@7
@9
3
Seated Row (Cable)
2 Sets
1 Set
10 Reps
12 Reps
@9
@8
4
Dip (Bodyweight)
1 Set
2 Sets
10 Reps
11 Reps
@9
@8
5
Underhand Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@9
@8
@9
6
Lat Pulldown (Single Arm)
1 Set
1 Set
10 Reps
15 Reps
@8
@9
7A
Single Arm Tricep Extension (Cable)
2 Sets
10 Reps
@9
7B
Bicep Curl (Machine)
2 Sets
10 Reps
@9
8A
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@9
@8
@9
8B
Hammer Curl
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@9
@8
@9
9
Run
1 Set
20-40 mins
@8
Day 4
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
13 Reps
@9
@8
@7
@9
2
Sumo Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
12 Reps
10 Reps
@9
@7
@8
3
Single Leg Press
1 Set
2 Sets
8 Reps
10 Reps
@9
@8
4
Seated Calf Raise
1 Set
1 Set
1 Set
8 Reps
10 Reps
8 Reps
@9
@8
@8
5
Lateral Raise (Cable)
2 Sets
12 Reps
@8
6
One Arm Lateral Raise (Cable)
1 Set
2 Sets
10 Reps
12 Reps
@9
@8
7
Face Pull
1 Set
3 Sets
12 Reps
15 Reps
@9
@8
8
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
8 Reps
10 Reps
@9
@8
9
Run
1 Set
20-40 mins
@8
Day 5
1
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
12 Reps
@9
@8
@7
2
Pendlay Row
1 Set
1 Set
10 Reps
15 Reps
@9
@9
3A
Forearm Curl
2 Sets
2 Sets
10 Reps
12 Reps
@9
@8
3B
Neck Curl
2 Sets
2 Sets
10 Reps
12 Reps
@9
@8
4A
Lateral Raise (Dumbbell)
2 Sets
2 Sets
10 Reps
12 Reps
@9
@8
4B
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
1 Set
10 Reps
10 Reps
12 Reps
@9
@8
@8
5
Pike Push Up
2 Sets
1 Set
10 Reps
8 Reps
@9
@7
6
Plank
3 Sets
2 mins
7A
Russian Twist
3 Sets
15 Reps
7B
Dragon Fly
3 Sets
15 Reps
8
Jump Rope
1 Set
10-20 mins
@7.5
Day 1
1A
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
9 Reps
@9
@8
@7
@8
1B
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
9 Reps
@9
@8
@7
@8
1C
Bench Press (Dumbbell)
3 Sets
10 Reps
@8.5
1D
T-Bar Row
3 Sets
10 Reps
@8.5
1E
Chest Fly (Machine)
2 Sets
12 Reps
@8
1F
Seated Row (Machine)
2 Sets
12 Reps
@8
2A
Tricep Rope Push Down (Cable)
3 Sets
9 Reps
@8.5
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
9 Reps
@8.5
3A
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
3B
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
4
Run
1 Set
20-40 mins
@8
Day 2
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
9 Reps
@9
@8
@7
@8
2
Sumo Deadlift (Paused)
1 Set
2 Sets
8 Reps
10 Reps
@9
@8
3
Leg Press (45 Degrees)
1 Set
2 Sets
8 Reps
10 Reps
@9
@8
4A
Leg Extension
2 Sets
10 Reps
@8.5
4B
Leg Curl
2 Sets
10 Reps
@8.5
5
Lateral Raise (Dumbbell)
5 Sets
12-15 Reps
@8.5
6
Rear Delt Row
4 Sets
10-13 Reps
@8.5
7
Shoulder Press (Machine)
3 Sets
10 Reps
@8.5
8
Back Extension
1 Set
1 Set
10 Reps
15 Reps
@8
@9
9
Run
1 Set
20-40 mins
@8
Day 3
1
Pull-Up (Assisted)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
9 Reps
@9
@8
@7
@8.5
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@8.5
@7
@9
3
Seated Row (Cable)
2 Sets
1 Set
10 Reps
12 Reps
@9
@8
4
Dip (Bodyweight)
1 Set
2 Sets
10 Reps
11 Reps
@9
@8
5
Underhand Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@9
@8
@9
6
Lat Pulldown (Single Arm)
1 Set
1 Set
10 Reps
15 Reps
@8
@9
7A
Single Arm Tricep Extension (Cable)
2 Sets
10 Reps
@9
7B
Bicep Curl (Machine)
2 Sets
10 Reps
@9
8A
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@9
@8
@9
8B
Hammer Curl
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@9
@8
@9
9
Run
1 Set
20-40 mins
@8
Day 4
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
13 Reps
@9
@8
@7
@9
2
Sumo Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
12 Reps
10 Reps
@9
@7
@8
3
Single Leg Press
1 Set
2 Sets
8 Reps
10 Reps
@9
@8
4
Seated Calf Raise
1 Set
1 Set
1 Set
8 Reps
10 Reps
8 Reps
@9
@8
@8
5
Lateral Raise (Cable)
2 Sets
12 Reps
@8
6
One Arm Lateral Raise (Cable)
1 Set
2 Sets
10 Reps
12 Reps
@9
@8
7
Face Pull
1 Set
3 Sets
12 Reps
15 Reps
@9
@8
8
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
8 Reps
10 Reps
@9
@8
9
Run
1 Set
20-40 mins
@8
Day 5
1
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
12 Reps
@9
@8
@7
2
Pendlay Row
1 Set
1 Set
10 Reps
15 Reps
@9
@9
3A
Forearm Curl
2 Sets
2 Sets
10 Reps
12 Reps
@9
@8
3B
Neck Curl
2 Sets
2 Sets
10 Reps
12 Reps
@9
@8
4A
Lateral Raise (Dumbbell)
2 Sets
2 Sets
10 Reps
12 Reps
@9
@8
4B
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
1 Set
10 Reps
10 Reps
12 Reps
@9
@8
@8
5
Pike Push Up
2 Sets
1 Set
10 Reps
8 Reps
@9
@7
6
Plank
3 Sets
2 mins
7A
Russian Twist
3 Sets
15 Reps
7B
Dragon Fly
3 Sets
15 Reps
8
Jump Rope
1 Set
10-20 mins
@7.5
Day 1
1A
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
9 Reps
@9
@8
@7
@8
1B
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
9 Reps
@9
@8
@7
@8
1C
Bench Press (Dumbbell)
3 Sets
10 Reps
@8.5
1D
T-Bar Row
3 Sets
10 Reps
@8.5
1E
Chest Fly (Machine)
2 Sets
12 Reps
@8
1F
Seated Row (Machine)
2 Sets
12 Reps
@8
2A
Tricep Rope Push Down (Cable)
3 Sets
9 Reps
@8.5
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
9 Reps
@8.5
3A
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
3B
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
4
Run
1 Set
20-40 mins
@8
Day 2
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
9 Reps
@9
@8
@7
@8
2
Sumo Deadlift (Paused)
1 Set
2 Sets
8 Reps
10 Reps
@9
@8
3
Leg Press (45 Degrees)
1 Set
2 Sets
8 Reps
10 Reps
@9
@8
4A
Leg Extension
2 Sets
10 Reps
@8.5
4B
Leg Curl
2 Sets
10 Reps
@8.5
5
Lateral Raise (Dumbbell)
5 Sets
12-15 Reps
@8.5
6
Rear Delt Row
4 Sets
10-13 Reps
@8.5
7
Shoulder Press (Machine)
3 Sets
10 Reps
@8.5
8
Back Extension
1 Set
1 Set
10 Reps
15 Reps
@8
@9
9
Run
1 Set
20-40 mins
@8
Day 3
1
Pull-Up (Assisted)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
9 Reps
@9
@8
@7
@8.5
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@8.5
@7
@9
3
Seated Row (Cable)
2 Sets
1 Set
10 Reps
12 Reps
@9
@8
4
Dip (Bodyweight)
1 Set
2 Sets
10 Reps
11 Reps
@9
@8
5
Underhand Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@9
@8
@9
6
Lat Pulldown (Single Arm)
1 Set
1 Set
10 Reps
15 Reps
@8
@9
7A
Single Arm Tricep Extension (Cable)
2 Sets
10 Reps
@9
7B
Bicep Curl (Machine)
2 Sets
10 Reps
@9
8A
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@9
@8
@9
8B
Hammer Curl
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@9
@8
@9
9
Run
1 Set
20-40 mins
@8
Day 4
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
13 Reps
@9
@8
@7
@9
2
Sumo Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
12 Reps
10 Reps
@9
@7
@8
3
Single Leg Press
1 Set
2 Sets
8 Reps
10 Reps
@9
@8
4
Seated Calf Raise
1 Set
1 Set
1 Set
8 Reps
10 Reps
8 Reps
@9
@8
@8
5
Lateral Raise (Cable)
2 Sets
12 Reps
@8
6
One Arm Lateral Raise (Cable)
1 Set
2 Sets
10 Reps
12 Reps
@9
@8
7
Face Pull
1 Set
3 Sets
12 Reps
15 Reps
@9
@8
8
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
8 Reps
10 Reps
@9
@8
9
Run
1 Set
20-40 mins
@8
Day 5
1
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
12 Reps
@9
@8
@7
2
Pendlay Row
1 Set
1 Set
10 Reps
15 Reps
@9
@9
3A
Forearm Curl
2 Sets
2 Sets
10 Reps
12 Reps
@9
@8
3B
Neck Curl
2 Sets
2 Sets
10 Reps
12 Reps
@9
@8
4A
Lateral Raise (Dumbbell)
2 Sets
2 Sets
10 Reps
12 Reps
@9
@8
4B
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
1 Set
10 Reps
10 Reps
12 Reps
@9
@8
@8
5
Pike Push Up
2 Sets
1 Set
10 Reps
8 Reps
@9
@7
6
Plank
3 Sets
2 mins
7A
Russian Twist
3 Sets
15 Reps
7B
Dragon Fly
3 Sets
15 Reps
8
Jump Rope
1 Set
10-20 mins
@7.5
Day 1
1A
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
9 Reps
@9
@8
@7
@8
1B
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
9 Reps
@9
@8
@7
@8
1C
Bench Press (Dumbbell)
3 Sets
10 Reps
@8.5
1D
T-Bar Row
3 Sets
10 Reps
@8.5
1E
Chest Fly (Machine)
2 Sets
12 Reps
@8
1F
Seated Row (Machine)
2 Sets
12 Reps
@8
2A
Tricep Rope Push Down (Cable)
3 Sets
9 Reps
@8.5
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
9 Reps
@8.5
3A
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
3B
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
4
Run
1 Set
20-40 mins
@8
Day 2
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
9 Reps
@9
@8
@7
@8
2
Sumo Deadlift (Paused)
1 Set
2 Sets
8 Reps
10 Reps
@9
@8
3
Leg Press (45 Degrees)
1 Set
2 Sets
8 Reps
10 Reps
@9
@8
4A
Leg Extension
2 Sets
10 Reps
@8.5
4B
Leg Curl
2 Sets
10 Reps
@8.5
5
Lateral Raise (Dumbbell)
5 Sets
12-15 Reps
@8.5
6
Rear Delt Row
4 Sets
10-13 Reps
@8.5
7
Shoulder Press (Machine)
3 Sets
10 Reps
@8.5
8
Back Extension
1 Set
1 Set
10 Reps
15 Reps
@8
@9
9
Run
1 Set
20-40 mins
@8
Day 3
1
Pull-Up (Assisted)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
9 Reps
@9
@8
@7
@8.5
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@8.5
@7
@9
3
Seated Row (Cable)
2 Sets
1 Set
10 Reps
12 Reps
@9
@8
4
Dip (Bodyweight)
1 Set
2 Sets
10 Reps
11 Reps
@9
@8
5
Underhand Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@9
@8
@9
6
Lat Pulldown (Single Arm)
1 Set
1 Set
10 Reps
15 Reps
@8
@9
7A
Single Arm Tricep Extension (Cable)
2 Sets
10 Reps
@9
7B
Bicep Curl (Machine)
2 Sets
10 Reps
@9
8A
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@9
@8
@9
8B
Hammer Curl
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@9
@8
@9
9
Run
1 Set
20-40 mins
@8
Day 4
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
13 Reps
@9
@8
@7
@9
2
Sumo Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
12 Reps
10 Reps
@9
@7
@8
3
Single Leg Press
1 Set
2 Sets
8 Reps
10 Reps
@9
@8
4
Seated Calf Raise
1 Set
1 Set
1 Set
8 Reps
10 Reps
8 Reps
@9
@8
@8
5
Lateral Raise (Cable)
2 Sets
12 Reps
@8
6
One Arm Lateral Raise (Cable)
1 Set
2 Sets
10 Reps
12 Reps
@9
@8
7
Face Pull
1 Set
3 Sets
12 Reps
15 Reps
@9
@8
8
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
8 Reps
10 Reps
@9
@8
9
Run
1 Set
20-40 mins
@8
Day 5
1
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
12 Reps
@9
@8
@7
2
Pendlay Row
1 Set
1 Set
10 Reps
15 Reps
@9
@9
3A
Forearm Curl
2 Sets
2 Sets
10 Reps
12 Reps
@9
@8
3B
Neck Curl
2 Sets
2 Sets
10 Reps
12 Reps
@9
@8
4A
Lateral Raise (Dumbbell)
2 Sets
2 Sets
10 Reps
12 Reps
@9
@8
4B
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
1 Set
10 Reps
10 Reps
12 Reps
@9
@8
@8
5
Pike Push Up
2 Sets
1 Set
10 Reps
8 Reps
@9
@7
6
Plank
3 Sets
2 mins
7A
Russian Twist
3 Sets
15 Reps
7B
Dragon Fly
3 Sets
15 Reps
8
Jump Rope
1 Set
10-20 mins
@7.5