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MSP3 BB Base

by Philémon Berstel-Da Silva
1 athletes joined

Program Description

MSP3 BB

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 09, 2026 05:13
  • Last Edited
    Jan 09, 2026 09:07
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.1%
Triceps
10.3%
Lats
10.3%
Hamstrings
9.6%
Quadriceps
9.3%
Front Delts
7.6%
Glutes
7.6%
Biceps
7.1%
Chest
7%
Middle Delts
4%
Calves
3.7%
Forearms
3.5%
Abs
3.3%
Rear Delts
2%
Lower Back
1.7%
Adductors
1%
Abductors
0.8%
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
6 reps
4 reps
3 reps
35%
50%
65%
2
Incline Bench Press (Barbell)
2
6-8 reps
80%
3
Lat Pulldown (Neutral Grip)
1
1
1
6 reps
4 reps
3 reps
35%
50%
65%
4
Lat Pulldown (Neutral Grip)
2
6-8 reps
80%
5
Chest Press (Machine)
1
6 reps
40%
6
Chest Press (Machine)
2
10-12 reps
65%
7
Seated Row (Cable)
1
6 reps
40%
8
Seated Row (Cable)
2
10-12 reps
65%
9
Back Extension (Weighted)
2
8-10 reps
75%
10
Calf Raise (Leg Press)
1
6 reps
50%
11
Calf Raise (Leg Press)
2
6-8 reps
80%
12
Leg Curl
1
1
6 reps
4 reps
40%
55%
13
Leg Curl
2
8-10 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
6 reps
4 reps
3 reps
35%
50%
65%
2
Incline Bench Press (Barbell)
2
6-8 reps
80%
3
Lat Pulldown (Neutral Grip)
1
1
1
6 reps
4 reps
3 reps
35%
50%
65%
4
Lat Pulldown (Neutral Grip)
2
6-8 reps
80%
5
Chest Press (Machine)
1
6 reps
40%
6
Chest Press (Machine)
2
10-12 reps
65%
7
Seated Row (Cable)
1
6 reps
40%
8
Seated Row (Cable)
2
10-12 reps
65%
9
Back Extension (Weighted)
2
8-10 reps
75%
10
Calf Raise (Leg Press)
1
6 reps
50%
11
Calf Raise (Leg Press)
2
6-8 reps
80%
12
Leg Curl
1
1
6 reps
4 reps
40%
55%
13
Leg Curl
2
8-10 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
6 reps
4 reps
3 reps
35%
50%
65%
2
Incline Bench Press (Barbell)
2
6-8 reps
80%
3
Lat Pulldown (Neutral Grip)
1
1
1
6 reps
4 reps
3 reps
35%
50%
65%
4
Lat Pulldown (Neutral Grip)
2
6-8 reps
80%
5
Chest Press (Machine)
1
6 reps
40%
6
Chest Press (Machine)
2
10-12 reps
65%
7
Seated Row (Cable)
1
6 reps
40%
8
Seated Row (Cable)
2
10-12 reps
65%
9
Back Extension (Weighted)
2
8-10 reps
75%
10
Calf Raise (Leg Press)
1
6 reps
50%
11
Calf Raise (Leg Press)
2
6-8 reps
80%
12
Leg Curl
1
1
6 reps
4 reps
40%
55%
13
Leg Curl
2
8-10 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
6 reps
4 reps
3 reps
35%
50%
65%
2
Incline Bench Press (Barbell)
2
6-8 reps
80%
3
Lat Pulldown (Neutral Grip)
1
1
1
6 reps
4 reps
3 reps
35%
50%
65%
4
Lat Pulldown (Neutral Grip)
2
6-8 reps
80%
5
Chest Press (Machine)
1
6 reps
40%
6
Chest Press (Machine)
2
10-12 reps
65%
7
Seated Row (Cable)
1
6 reps
40%
8
Seated Row (Cable)
2
10-12 reps
65%
9
Back Extension (Weighted)
2
8-10 reps
75%
10
Calf Raise (Leg Press)
1
6 reps
50%
11
Calf Raise (Leg Press)
2
6-8 reps
80%
12
Leg Curl
1
1
6 reps
4 reps
40%
55%
13
Leg Curl
2
8-10 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
6 reps
4 reps
3 reps
35%
50%
65%
2
Incline Bench Press (Barbell)
2
6-8 reps
80%
3
Lat Pulldown (Neutral Grip)
1
1
1
6 reps
4 reps
3 reps
35%
50%
65%
4
Lat Pulldown (Neutral Grip)
2
6-8 reps
80%
5
Chest Press (Machine)
1
6 reps
40%
6
Chest Press (Machine)
2
10-12 reps
65%
7
Seated Row (Cable)
1
6 reps
40%
8
Seated Row (Cable)
2
10-12 reps
65%
9
Back Extension (Weighted)
2
8-10 reps
75%
10
Calf Raise (Leg Press)
1
6 reps
50%
11
Calf Raise (Leg Press)
2
6-8 reps
80%
12
Leg Curl
1
1
6 reps
4 reps
40%
55%
13
Leg Curl
2
8-10 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
6 reps
4 reps
3 reps
35%
50%
65%
2
Incline Bench Press (Barbell)
2
6-8 reps
80%
3
Lat Pulldown (Neutral Grip)
1
1
1
6 reps
4 reps
3 reps
35%
50%
65%
4
Lat Pulldown (Neutral Grip)
2
6-8 reps
80%
5
Chest Press (Machine)
1
6 reps
40%
6
Chest Press (Machine)
2
10-12 reps
65%
7
Seated Row (Cable)
1
6 reps
40%
8
Seated Row (Cable)
2
10-12 reps
65%
9
Back Extension (Weighted)
2
8-10 reps
75%
10
Calf Raise (Leg Press)
1
6 reps
50%
11
Calf Raise (Leg Press)
2
6-8 reps
80%
12
Leg Curl
1
1
6 reps
4 reps
40%
55%
13
Leg Curl
2
8-10 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
6 reps
4 reps
3 reps
2 reps
40%
50%
60%
70%
2
High Bar Squat (Barbell)
2
4-6 reps
85%
3
Calf Raise (Leg Press)
1
6 reps
40%
4
Calf Raise (Leg Press)
2
10-12 reps
65%
5
Leg Extension
1
6 reps
45%
6
Leg Extension
2
8-10 reps
75%
7
Lateral Raise (Dumbbell)
1
6 reps
45%
8
Lateral Raise (Dumbbell)
2
8-10 reps
75%
9
Overhead Tricep Extension (Cable)
1
6 reps
45%
10
Overhead Tricep Extension (Cable)
2
8-10 reps
75%
11
Bicep Curl (Cable)
1
6 reps
45%
12
Bicep Curl (Cable)
2
8-10 reps
75%
13
Reverse Pec Deck
1
6 reps
45%
14
Reverse Pec Deck
2
8-10 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
6 reps
4 reps
3 reps
2 reps
40%
50%
60%
70%
2
High Bar Squat (Barbell)
2
4-6 reps
85%
3
Calf Raise (Leg Press)
1
6 reps
40%
4
Calf Raise (Leg Press)
2
10-12 reps
65%
5
Leg Extension
1
6 reps
45%
6
Leg Extension
2
8-10 reps
75%
7
Lateral Raise (Dumbbell)
1
6 reps
45%
8
Lateral Raise (Dumbbell)
2
8-10 reps
75%
9
Overhead Tricep Extension (Cable)
1
6 reps
45%
10
Overhead Tricep Extension (Cable)
2
8-10 reps
75%
11
Bicep Curl (Cable)
1
6 reps
45%
12
Bicep Curl (Cable)
2
8-10 reps
75%
13
Reverse Pec Deck
1
6 reps
45%
14
Reverse Pec Deck
2
8-10 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
6 reps
4 reps
3 reps
2 reps
40%
50%
60%
70%
2
High Bar Squat (Barbell)
2
4-6 reps
85%
3
Calf Raise (Leg Press)
1
6 reps
40%
4
Calf Raise (Leg Press)
2
10-12 reps
65%
5
Leg Extension
1
6 reps
45%
6
Leg Extension
2
8-10 reps
75%
7
Lateral Raise (Dumbbell)
1
6 reps
45%
8
Lateral Raise (Dumbbell)
2
8-10 reps
75%
9
Overhead Tricep Extension (Cable)
1
6 reps
45%
10
Overhead Tricep Extension (Cable)
2
8-10 reps
75%
11
Bicep Curl (Cable)
1
6 reps
45%
12
Bicep Curl (Cable)
2
8-10 reps
75%
13
Reverse Pec Deck
1
6 reps
45%
14
Reverse Pec Deck
2
8-10 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
6 reps
4 reps
3 reps
2 reps
40%
50%
60%
70%
2
High Bar Squat (Barbell)
2
4-6 reps
85%
3
Calf Raise (Leg Press)
1
6 reps
40%
4
Calf Raise (Leg Press)
2
10-12 reps
65%
5
Leg Extension
1
6 reps
45%
6
Leg Extension
2
8-10 reps
75%
7
Lateral Raise (Dumbbell)
1
6 reps
45%
8
Lateral Raise (Dumbbell)
2
8-10 reps
75%
9
Overhead Tricep Extension (Cable)
1
6 reps
45%
10
Overhead Tricep Extension (Cable)
2
8-10 reps
75%
11
Bicep Curl (Cable)
1
6 reps
45%
12
Bicep Curl (Cable)
2
8-10 reps
75%
13
Reverse Pec Deck
1
6 reps
45%
14
Reverse Pec Deck
2
8-10 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
6 reps
4 reps
3 reps
2 reps
40%
50%
60%
70%
2
High Bar Squat (Barbell)
2
4-6 reps
85%
3
Calf Raise (Leg Press)
1
6 reps
40%
4
Calf Raise (Leg Press)
2
10-12 reps
65%
5
Leg Extension
1
6 reps
45%
6
Leg Extension
2
8-10 reps
75%
7
Lateral Raise (Dumbbell)
1
6 reps
45%
8
Lateral Raise (Dumbbell)
2
8-10 reps
75%
9
Overhead Tricep Extension (Cable)
1
6 reps
45%
10
Overhead Tricep Extension (Cable)
2
8-10 reps
75%
11
Bicep Curl (Cable)
1
6 reps
45%
12
Bicep Curl (Cable)
2
8-10 reps
75%
13
Reverse Pec Deck
1
6 reps
45%
14
Reverse Pec Deck
2
8-10 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
6 reps
4 reps
3 reps
2 reps
40%
50%
60%
70%
2
High Bar Squat (Barbell)
2
4-6 reps
85%
3
Calf Raise (Leg Press)
1
6 reps
40%
4
Calf Raise (Leg Press)
2
10-12 reps
65%
5
Leg Extension
1
6 reps
45%
6
Leg Extension
2
8-10 reps
75%
7
Lateral Raise (Dumbbell)
1
6 reps
45%
8
Lateral Raise (Dumbbell)
2
8-10 reps
75%
9
Overhead Tricep Extension (Cable)
1
6 reps
45%
10
Overhead Tricep Extension (Cable)
2
8-10 reps
75%
11
Bicep Curl (Cable)
1
6 reps
45%
12
Bicep Curl (Cable)
2
8-10 reps
75%
13
Reverse Pec Deck
1
6 reps
45%
14
Reverse Pec Deck
2
8-10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
6 reps
4 reps
3 reps
2 reps
40%
50%
60%
70%
2
Romanian Deadlift (Barbell)
2
4-6 reps
85%
3
Calf Raise (Leg Press)
2
6-8 reps
80%
4
Lying Leg Curl
1
6 reps
40%
5
Lying Leg Curl
2
10-12 reps
65%
6
Bench Press (Barbell)
1
1
1
6 reps
4 reps
3 reps
35%
50%
65%
7
Bench Press (Barbell)
2
6-8 reps
80%
8
Barbell Row
1
1
1
6 reps
4 reps
3 reps
35%
50%
65%
9
Barbell Row
2
6-8 reps
80%
10
Shoulder Press (Machine)
1
6 reps
40%
11
Shoulder Press (Machine)
2
10-12 reps
65%
12
Lat Pulldown
1
6 reps
40%
13
Lat Pulldown
2
10-12 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
6 reps
4 reps
3 reps
2 reps
40%
50%
60%
70%
2
Romanian Deadlift (Barbell)
2
4-6 reps
85%
3
Calf Raise (Leg Press)
2
6-8 reps
80%
4
Lying Leg Curl
1
6 reps
40%
5
Lying Leg Curl
2
10-12 reps
65%
6
Bench Press (Barbell)
1
1
1
6 reps
4 reps
3 reps
35%
50%
65%
7
Bench Press (Barbell)
2
6-8 reps
80%
8
Barbell Row
1
1
1
6 reps
4 reps
3 reps
35%
50%
65%
9
Barbell Row
2
6-8 reps
80%
10
Shoulder Press (Machine)
1
6 reps
40%
11
Shoulder Press (Machine)
2
10-12 reps
65%
12
Lat Pulldown
1
6 reps
40%
13
Lat Pulldown
2
10-12 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
6 reps
4 reps
3 reps
2 reps
40%
50%
60%
70%
2
Romanian Deadlift (Barbell)
2
4-6 reps
85%
3
Calf Raise (Leg Press)
2
6-8 reps
80%
4
Lying Leg Curl
1
6 reps
40%
5
Lying Leg Curl
2
10-12 reps
65%
6
Bench Press (Barbell)
1
1
1
6 reps
4 reps
3 reps
35%
50%
65%
7
Bench Press (Barbell)
2
6-8 reps
80%
8
Barbell Row
1
1
1
6 reps
4 reps
3 reps
35%
50%
65%
9
Barbell Row
2
6-8 reps
80%
10
Shoulder Press (Machine)
1
6 reps
40%
11
Shoulder Press (Machine)
2
10-12 reps
65%
12
Lat Pulldown
1
6 reps
40%
13
Lat Pulldown
2
10-12 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
6 reps
4 reps
3 reps
2 reps
40%
50%
60%
70%
2
Romanian Deadlift (Barbell)
2
4-6 reps
85%
3
Calf Raise (Leg Press)
2
6-8 reps
80%
4
Lying Leg Curl
1
6 reps
40%
5
Lying Leg Curl
2
10-12 reps
65%
6
Bench Press (Barbell)
1
1
1
6 reps
4 reps
3 reps
35%
50%
65%
7
Bench Press (Barbell)
2
6-8 reps
80%
8
Barbell Row
1
1
1
6 reps
4 reps
3 reps
35%
50%
65%
9
Barbell Row
2
6-8 reps
80%
10
Shoulder Press (Machine)
1
6 reps
40%
11
Shoulder Press (Machine)
2
10-12 reps
65%
12
Lat Pulldown
1
6 reps
40%
13
Lat Pulldown
2
10-12 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
6 reps
4 reps
3 reps
2 reps
40%
50%
60%
70%
2
Romanian Deadlift (Barbell)
2
4-6 reps
85%
3
Calf Raise (Leg Press)
2
6-8 reps
80%
4
Lying Leg Curl
1
6 reps
40%
5
Lying Leg Curl
2
10-12 reps
65%
6
Bench Press (Barbell)
1
1
1
6 reps
4 reps
3 reps
35%
50%
65%
7
Bench Press (Barbell)
2
6-8 reps
80%
8
Barbell Row
1
1
1
6 reps
4 reps
3 reps
35%
50%
65%
9
Barbell Row
2
6-8 reps
80%
10
Shoulder Press (Machine)
1
6 reps
40%
11
Shoulder Press (Machine)
2
10-12 reps
65%
12
Lat Pulldown
1
6 reps
40%
13
Lat Pulldown
2
10-12 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
6 reps
4 reps
3 reps
2 reps
40%
50%
60%
70%
2
Romanian Deadlift (Barbell)
2
4-6 reps
85%
3
Calf Raise (Leg Press)
2
6-8 reps
80%
4
Lying Leg Curl
1
6 reps
40%
5
Lying Leg Curl
2
10-12 reps
65%
6
Bench Press (Barbell)
1
1
1
6 reps
4 reps
3 reps
35%
50%
65%
7
Bench Press (Barbell)
2
6-8 reps
80%
8
Barbell Row
1
1
1
6 reps
4 reps
3 reps
35%
50%
65%
9
Barbell Row
2
6-8 reps
80%
10
Shoulder Press (Machine)
1
6 reps
40%
11
Shoulder Press (Machine)
2
10-12 reps
65%
12
Lat Pulldown
1
6 reps
40%
13
Lat Pulldown
2
10-12 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6 reps
40%
2
Lateral Raise (Dumbbell)
2
10-12 reps
65%
3
Pullover (Dumbbell)
1
1
6 reps
4 reps
35%
50%
4
Pullover (Dumbbell)
2
10-12 reps
65%
5
Preacher Curl (Machine)
1
6 reps
40%
6
Preacher Curl (Machine)
2
10-12 reps
65%
7
Tricep Extension (Machine)
1
6 reps
40%
8
Tricep Extension (Machine)
2
10-12 reps
65%
9
Leg Press
1
1
1
6 reps
4 reps
3 reps
35%
50%
60%
10
Leg Press
2
8-10 reps
75%
11
Calf Raise (Leg Press)
1
6 reps
40%
12
Calf Raise (Leg Press)
2
10-12 reps
65%
13
Leg Extension
1
6 reps
40%
14
Leg Extension
2
10-12 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6 reps
40%
2
Lateral Raise (Dumbbell)
2
10-12 reps
65%
3
Pullover (Dumbbell)
1
1
6 reps
4 reps
35%
50%
4
Pullover (Dumbbell)
2
10-12 reps
65%
5
Preacher Curl (Machine)
1
6 reps
40%
6
Preacher Curl (Machine)
2
10-12 reps
65%
7
Tricep Extension (Machine)
1
6 reps
40%
8
Tricep Extension (Machine)
2
10-12 reps
65%
9
Leg Press
1
1
1
6 reps
4 reps
3 reps
35%
50%
60%
10
Leg Press
2
8-10 reps
75%
11
Calf Raise (Leg Press)
1
6 reps
40%
12
Calf Raise (Leg Press)
2
10-12 reps
65%
13
Leg Extension
1
6 reps
40%
14
Leg Extension
2
10-12 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6 reps
40%
2
Lateral Raise (Dumbbell)
2
10-12 reps
65%
3
Pullover (Dumbbell)
1
1
6 reps
4 reps
35%
50%
4
Pullover (Dumbbell)
2
10-12 reps
65%
5
Preacher Curl (Machine)
1
6 reps
40%
6
Preacher Curl (Machine)
2
10-12 reps
65%
7
Tricep Extension (Machine)
1
6 reps
40%
8
Tricep Extension (Machine)
2
10-12 reps
65%
9
Leg Press
1
1
1
6 reps
4 reps
3 reps
35%
50%
60%
10
Leg Press
2
8-10 reps
75%
11
Calf Raise (Leg Press)
1
6 reps
40%
12
Calf Raise (Leg Press)
2
10-12 reps
65%
13
Leg Extension
1
6 reps
40%
14
Leg Extension
2
10-12 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6 reps
40%
2
Lateral Raise (Dumbbell)
2
10-12 reps
65%
3
Pullover (Dumbbell)
1
1
6 reps
4 reps
35%
50%
4
Pullover (Dumbbell)
2
10-12 reps
65%
5
Preacher Curl (Machine)
1
6 reps
40%
6
Preacher Curl (Machine)
2
10-12 reps
65%
7
Tricep Extension (Machine)
1
6 reps
40%
8
Tricep Extension (Machine)
2
10-12 reps
65%
9
Leg Press
1
1
1
6 reps
4 reps
3 reps
35%
50%
60%
10
Leg Press
2
8-10 reps
75%
11
Calf Raise (Leg Press)
1
6 reps
40%
12
Calf Raise (Leg Press)
2
10-12 reps
65%
13
Leg Extension
1
6 reps
40%
14
Leg Extension
2
10-12 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6 reps
40%
2
Lateral Raise (Dumbbell)
2
10-12 reps
65%
3
Pullover (Dumbbell)
1
1
6 reps
4 reps
35%
50%
4
Pullover (Dumbbell)
2
10-12 reps
65%
5
Preacher Curl (Machine)
1
6 reps
40%
6
Preacher Curl (Machine)
2
10-12 reps
65%
7
Tricep Extension (Machine)
1
6 reps
40%
8
Tricep Extension (Machine)
2
10-12 reps
65%
9
Leg Press
1
1
1
6 reps
4 reps
3 reps
35%
50%
60%
10
Leg Press
2
8-10 reps
75%
11
Calf Raise (Leg Press)
1
6 reps
40%
12
Calf Raise (Leg Press)
2
10-12 reps
65%
13
Leg Extension
1
6 reps
40%
14
Leg Extension
2
10-12 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6 reps
40%
2
Lateral Raise (Dumbbell)
2
10-12 reps
65%
3
Pullover (Dumbbell)
1
1
6 reps
4 reps
35%
50%
4
Pullover (Dumbbell)
2
10-12 reps
65%
5
Preacher Curl (Machine)
1
6 reps
40%
6
Preacher Curl (Machine)
2
10-12 reps
65%
7
Tricep Extension (Machine)
1
6 reps
40%
8
Tricep Extension (Machine)
2
10-12 reps
65%
9
Leg Press
1
1
1
6 reps
4 reps
3 reps
35%
50%
60%
10
Leg Press
2
8-10 reps
75%
11
Calf Raise (Leg Press)
1
6 reps
40%
12
Calf Raise (Leg Press)
2
10-12 reps
65%
13
Leg Extension
1
6 reps
40%
14
Leg Extension
2
10-12 reps
65%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
6 reps
4 reps
3 reps
35%
50%
65%
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
80%
3
Abs Crunch (Machine)
1
1
6 reps
4 reps
35%
50%
4
Abs Crunch (Machine)
2
10-12 reps
65%
5
Incline Bench Press (Dumbbell)
1
1
6 reps
4 reps
40%
55%
6
Incline Bench Press (Dumbbell)
2
8-10 reps
75%
7
Seated Wide-Grip Row (Cable)
1
1
6 reps
4 reps
40%
55%
8
Seated Wide-Grip Row (Cable)
2
8-10 reps
75%
9
Reverse Wrist Curl (Dumbbell)
1
6 reps
45%
10
Reverse Wrist Curl (Dumbbell)
2
8-10 reps
75%
11
Wrist Extension (Dumbbell)
2
8-10 reps
75%
12
Shrug (Dumbbell)
1
6 reps
45%
13
Shrug (Dumbbell)
2
8-10 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
6 reps
4 reps
3 reps
35%
50%
65%
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
80%
3
Abs Crunch (Machine)
1
1
6 reps
4 reps
35%
50%
4
Abs Crunch (Machine)
2
10-12 reps
65%
5
Incline Bench Press (Dumbbell)
1
1
6 reps
4 reps
40%
55%
6
Incline Bench Press (Dumbbell)
2
8-10 reps
75%
7
Seated Wide-Grip Row (Cable)
1
1
6 reps
4 reps
40%
55%
8
Seated Wide-Grip Row (Cable)
2
8-10 reps
75%
9
Reverse Wrist Curl (Dumbbell)
1
6 reps
45%
10
Reverse Wrist Curl (Dumbbell)
2
8-10 reps
75%
11
Wrist Extension (Dumbbell)
2
8-10 reps
75%
12
Shrug (Dumbbell)
1
6 reps
45%
13
Shrug (Dumbbell)
2
8-10 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
6 reps
4 reps
3 reps
35%
50%
65%
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
80%
3
Abs Crunch (Machine)
1
1
6 reps
4 reps
35%
50%
4
Abs Crunch (Machine)
2
10-12 reps
65%
5
Incline Bench Press (Dumbbell)
1
1
6 reps
4 reps
40%
55%
6
Incline Bench Press (Dumbbell)
2
8-10 reps
75%
7
Seated Wide-Grip Row (Cable)
1
1
6 reps
4 reps
40%
55%
8
Seated Wide-Grip Row (Cable)
2
8-10 reps
75%
9
Reverse Wrist Curl (Dumbbell)
1
6 reps
45%
10
Reverse Wrist Curl (Dumbbell)
2
8-10 reps
75%
11
Wrist Extension (Dumbbell)
2
8-10 reps
75%
12
Shrug (Dumbbell)
1
6 reps
45%
13
Shrug (Dumbbell)
2
8-10 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
6 reps
4 reps
3 reps
35%
50%
65%
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
80%
3
Abs Crunch (Machine)
1
1
6 reps
4 reps
35%
50%
4
Abs Crunch (Machine)
2
10-12 reps
65%
5
Incline Bench Press (Dumbbell)
1
1
6 reps
4 reps
40%
55%
6
Incline Bench Press (Dumbbell)
2
8-10 reps
75%
7
Seated Wide-Grip Row (Cable)
1
1
6 reps
4 reps
40%
55%
8
Seated Wide-Grip Row (Cable)
2
8-10 reps
75%
9
Reverse Wrist Curl (Dumbbell)
1
6 reps
45%
10
Reverse Wrist Curl (Dumbbell)
2
8-10 reps
75%
11
Wrist Extension (Dumbbell)
2
8-10 reps
75%
12
Shrug (Dumbbell)
1
6 reps
45%
13
Shrug (Dumbbell)
2
8-10 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
6 reps
4 reps
3 reps
35%
50%
65%
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
80%
3
Abs Crunch (Machine)
1
1
6 reps
4 reps
35%
50%
4
Abs Crunch (Machine)
2
10-12 reps
65%
5
Incline Bench Press (Dumbbell)
1
1
6 reps
4 reps
40%
55%
6
Incline Bench Press (Dumbbell)
2
8-10 reps
75%
7
Seated Wide-Grip Row (Cable)
1
1
6 reps
4 reps
40%
55%
8
Seated Wide-Grip Row (Cable)
2
8-10 reps
75%
9
Reverse Wrist Curl (Dumbbell)
1
6 reps
45%
10
Reverse Wrist Curl (Dumbbell)
2
8-10 reps
75%
11
Wrist Extension (Dumbbell)
2
8-10 reps
75%
12
Shrug (Dumbbell)
1
6 reps
45%
13
Shrug (Dumbbell)
2
8-10 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
6 reps
4 reps
3 reps
35%
50%
65%
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
80%
3
Abs Crunch (Machine)
1
1
6 reps
4 reps
35%
50%
4
Abs Crunch (Machine)
2
10-12 reps
65%
5
Incline Bench Press (Dumbbell)
1
1
6 reps
4 reps
40%
55%
6
Incline Bench Press (Dumbbell)
2
8-10 reps
75%
7
Seated Wide-Grip Row (Cable)
1
1
6 reps
4 reps
40%
55%
8
Seated Wide-Grip Row (Cable)
2
8-10 reps
75%
9
Reverse Wrist Curl (Dumbbell)
1
6 reps
45%
10
Reverse Wrist Curl (Dumbbell)
2
8-10 reps
75%
11
Wrist Extension (Dumbbell)
2
8-10 reps
75%
12
Shrug (Dumbbell)
1
6 reps
45%
13
Shrug (Dumbbell)
2
8-10 reps
75%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
6 reps
50%
2
Lat Pulldown (Single Arm)
2
6-8 reps
80%
3
Preacher Curl (Machine)
1
6 reps
45%
4
Preacher Curl (Machine)
2
8-10 reps
75%
5
Overhead Tricep Extension (Cable)
1
6 reps
45%
6
Overhead Tricep Extension (Cable)
2
8-10 reps
75%
7
Chest Supported Row (Machine)
1
6 reps
50%
8
Chest Supported Row (Machine)
2
6-8 reps
80%
9
Hammer Curl (Cable)
2
8-10 reps
75%
10
Tricep Rope Push Down (Cable)
2
8-10 reps
75%
11
Standing Pullover (Cable)
2
8-10 reps
75%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
6 reps
50%
2
Lat Pulldown (Single Arm)
2
6-8 reps
80%
3
Preacher Curl (Machine)
1
6 reps
45%
4
Preacher Curl (Machine)
2
8-10 reps
75%
5
Overhead Tricep Extension (Cable)
1
6 reps
45%
6
Overhead Tricep Extension (Cable)
2
8-10 reps
75%
7
Chest Supported Row (Machine)
1
6 reps
50%
8
Chest Supported Row (Machine)
2
6-8 reps
80%
9
Hammer Curl (Cable)
2
8-10 reps
75%
10
Tricep Rope Push Down (Cable)
2
8-10 reps
75%
11
Standing Pullover (Cable)
2
8-10 reps
75%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
6 reps
50%
2
Lat Pulldown (Single Arm)
2
6-8 reps
80%
3
Preacher Curl (Machine)
1
6 reps
45%
4
Preacher Curl (Machine)
2
8-10 reps
75%
5
Overhead Tricep Extension (Cable)
1
6 reps
45%
6
Overhead Tricep Extension (Cable)
2
8-10 reps
75%
7
Chest Supported Row (Machine)
1
6 reps
50%
8
Chest Supported Row (Machine)
2
6-8 reps
80%
9
Hammer Curl (Cable)
2
8-10 reps
75%
10
Tricep Rope Push Down (Cable)
2
8-10 reps
75%
11
Standing Pullover (Cable)
2
8-10 reps
75%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
6 reps
50%
2
Lat Pulldown (Single Arm)
2
6-8 reps
80%
3
Preacher Curl (Machine)
1
6 reps
45%
4
Preacher Curl (Machine)
2
8-10 reps
75%
5
Overhead Tricep Extension (Cable)
1
6 reps
45%
6
Overhead Tricep Extension (Cable)
2
8-10 reps
75%
7
Chest Supported Row (Machine)
1
6 reps
50%
8
Chest Supported Row (Machine)
2
6-8 reps
80%
9
Hammer Curl (Cable)
2
8-10 reps
75%
10
Tricep Rope Push Down (Cable)
2
8-10 reps
75%
11
Standing Pullover (Cable)
2
8-10 reps
75%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
6 reps
50%
2
Lat Pulldown (Single Arm)
2
6-8 reps
80%
3
Preacher Curl (Machine)
1
6 reps
45%
4
Preacher Curl (Machine)
2
8-10 reps
75%
5
Overhead Tricep Extension (Cable)
1
6 reps
45%
6
Overhead Tricep Extension (Cable)
2
8-10 reps
75%
7
Chest Supported Row (Machine)
1
6 reps
50%
8
Chest Supported Row (Machine)
2
6-8 reps
80%
9
Hammer Curl (Cable)
2
8-10 reps
75%
10
Tricep Rope Push Down (Cable)
2
8-10 reps
75%
11
Standing Pullover (Cable)
2
8-10 reps
75%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
6 reps
50%
2
Lat Pulldown (Single Arm)
2
6-8 reps
80%
3
Preacher Curl (Machine)
1
6 reps
45%
4
Preacher Curl (Machine)
2
8-10 reps
75%
5
Overhead Tricep Extension (Cable)
1
6 reps
45%
6
Overhead Tricep Extension (Cable)
2
8-10 reps
75%
7
Chest Supported Row (Machine)
1
6 reps
50%
8
Chest Supported Row (Machine)
2
6-8 reps
80%
9
Hammer Curl (Cable)
2
8-10 reps
75%
10
Tricep Rope Push Down (Cable)
2
8-10 reps
75%
11
Standing Pullover (Cable)
2
8-10 reps
75%
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
4 Reps
3 Reps
35%
50%
65%
2
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
80%
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
6 Reps
4 Reps
3 Reps
35%
50%
65%
4
Lat Pulldown (Neutral Grip)
2 Sets
6-8 Reps
80%
5
Chest Press (Machine)
1 Set
6 Reps
40%
6
Chest Press (Machine)
2 Sets
10-12 Reps
65%
7
Seated Row (Cable)
1 Set
6 Reps
40%
8
Seated Row (Cable)
2 Sets
10-12 Reps
65%
9
Back Extension (Weighted)
2 Sets
8-10 Reps
75%
10
Calf Raise (Leg Press)
1 Set
6 Reps
50%
11
Calf Raise (Leg Press)
2 Sets
6-8 Reps
80%
12
Leg Curl
1 Set
1 Set
6 Reps
4 Reps
40%
55%
13
Leg Curl
2 Sets
8-10 Reps
75%
Day 2
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
4 Reps
3 Reps
2 Reps
40%
50%
60%
70%
2
High Bar Squat (Barbell)
2 Sets
4-6 Reps
85%
3
Calf Raise (Leg Press)
1 Set
6 Reps
40%
4
Calf Raise (Leg Press)
2 Sets
10-12 Reps
65%
5
Leg Extension
1 Set
6 Reps
45%
6
Leg Extension
2 Sets
8-10 Reps
75%
7
Lateral Raise (Dumbbell)
1 Set
6 Reps
45%
8
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
75%
9
Overhead Tricep Extension (Cable)
1 Set
6 Reps
45%
10
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
75%
11
Bicep Curl (Cable)
1 Set
6 Reps
45%
12
Bicep Curl (Cable)
2 Sets
8-10 Reps
75%
13
Reverse Pec Deck
1 Set
6 Reps
45%
14
Reverse Pec Deck
2 Sets
8-10 Reps
75%
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
4 Reps
3 Reps
2 Reps
40%
50%
60%
70%
2
Romanian Deadlift (Barbell)
2 Sets
4-6 Reps
85%
3
Calf Raise (Leg Press)
2 Sets
6-8 Reps
80%
4
Lying Leg Curl
1 Set
6 Reps
40%
5
Lying Leg Curl
2 Sets
10-12 Reps
65%
6
Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
4 Reps
3 Reps
35%
50%
65%
7
Bench Press (Barbell)
2 Sets
6-8 Reps
80%
8
Barbell Row
1 Set
1 Set
1 Set
6 Reps
4 Reps
3 Reps
35%
50%
65%
9
Barbell Row
2 Sets
6-8 Reps
80%
10
Shoulder Press (Machine)
1 Set
6 Reps
40%
11
Shoulder Press (Machine)
2 Sets
10-12 Reps
65%
12
Lat Pulldown
1 Set
6 Reps
40%
13
Lat Pulldown
2 Sets
10-12 Reps
65%
Day 4
1
Lateral Raise (Dumbbell)
1 Set
6 Reps
40%
2
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
65%
3
Pullover (Dumbbell)
1 Set
1 Set
6 Reps
4 Reps
35%
50%
4
Pullover (Dumbbell)
2 Sets
10-12 Reps
65%
5
Preacher Curl (Machine)
1 Set
6 Reps
40%
6
Preacher Curl (Machine)
2 Sets
10-12 Reps
65%
7
Tricep Extension (Machine)
1 Set
6 Reps
40%
8
Tricep Extension (Machine)
2 Sets
10-12 Reps
65%
9
Leg Press
1 Set
1 Set
1 Set
6 Reps
4 Reps
3 Reps
35%
50%
60%
10
Leg Press
2 Sets
8-10 Reps
75%
11
Calf Raise (Leg Press)
1 Set
6 Reps
40%
12
Calf Raise (Leg Press)
2 Sets
10-12 Reps
65%
13
Leg Extension
1 Set
6 Reps
40%
14
Leg Extension
2 Sets
10-12 Reps
65%
Day 5
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
4 Reps
3 Reps
35%
50%
65%
2
Bulgarian Split Squat (Dumbbell)
2 Sets
6-8 Reps
80%
3
Abs Crunch (Machine)
1 Set
1 Set
6 Reps
4 Reps
35%
50%
4
Abs Crunch (Machine)
2 Sets
10-12 Reps
65%
5
Incline Bench Press (Dumbbell)
1 Set
1 Set
6 Reps
4 Reps
40%
55%
6
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
75%
7
Seated Wide-Grip Row (Cable)
1 Set
1 Set
6 Reps
4 Reps
40%
55%
8
Seated Wide-Grip Row (Cable)
2 Sets
8-10 Reps
75%
9
Reverse Wrist Curl (Dumbbell)
1 Set
6 Reps
45%
10
Reverse Wrist Curl (Dumbbell)
2 Sets
8-10 Reps
75%
11
Wrist Extension (Dumbbell)
2 Sets
8-10 Reps
75%
12
Shrug (Dumbbell)
1 Set
6 Reps
45%
13
Shrug (Dumbbell)
2 Sets
8-10 Reps
75%
Day 6
1
Lat Pulldown (Single Arm)
1 Set
6 Reps
50%
2
Lat Pulldown (Single Arm)
2 Sets
6-8 Reps
80%
3
Preacher Curl (Machine)
1 Set
6 Reps
45%
4
Preacher Curl (Machine)
2 Sets
8-10 Reps
75%
5
Overhead Tricep Extension (Cable)
1 Set
6 Reps
45%
6
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
75%
7
Chest Supported Row (Machine)
1 Set
6 Reps
50%
8
Chest Supported Row (Machine)
2 Sets
6-8 Reps
80%
9
Hammer Curl (Cable)
2 Sets
8-10 Reps
75%
10
Tricep Rope Push Down (Cable)
2 Sets
8-10 Reps
75%
11
Standing Pullover (Cable)
2 Sets
8-10 Reps
75%