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HYBRID BODYBUILDING & HYPERTROPHY — 6 DAY SPLIT

by Filipek Iwaniec

Program Description

Hybrid Bodybuilding & Hypertrophy — 6 Day Split is a full-scale, year-round bodybuilding and hypertrophy program designed for serious lifters. This plan combines the best elements of traditional bodybuilding with modern hypertrophy science. You'll train 6 days per week following a Push / Pull / Legs (PPL) structure. Each muscle group is trained twice per week — one day with a strength and compound lift focus, and one day with volume and isolation work to fully target all fibers and weak points. The program delivers consistent gains in muscle mass, balanced proportions, and strength without seasonal cycles or unnecessary phases. It’s built for long-term growth. Program Goals: -Maximize hypertrophy (muscle growth) -Build balanced, aesthetic proportions -Progressive overload of strength to support hypertrophy -Controlled training volume and intensity for sustainable gains Why choose this plan? -Hybrid structure blending classic bodybuilding and modern hypertrophy principles -2x/week frequency for optimal growth stimulus -Exercise variety to minimize plateaus and target weak points -Smart volume progression to avoid overtraining -Year-round system — no need for seasonal adjustments Training Guidelines: -Perfect technique always comes before heavy weight. -Progress weekly — add weight (+2.5 to 5 kg) or reps (+1-2) each week. -Maintain 1-2 reps in reserve (RIR 1-2), especially on compound lifts. -Every 8-10 weeks take a deload week (reduce load and volume by ~50%). -And don't forget to sleep minimum 7–8 hours :) Who is this plan for? -Intermediate to advanced lifters -Anyone with access to a full gym setup (commercial or well-equipped home gym) -Athletes focused on long-term muscle growth, aesthetics, and hypertrophy Required Equipment: Barbells, dumbbells, machines, cables, and optional safety bar Have fun, and dont forget that building a physique isn’t a sprint, it’s marathon. Build it methodically, all year round.🫡💪

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 13, 2025 07:27
  • Last Edited
    Jun 14, 2025 03:02
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 9
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Chest Fly (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9
4
Seated Military Press (Barbell)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
6
Lying Tricep Extension (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
2
2
12-15 reps
12-15 reps
RPE 9
RPE 10
8
Face Pull
2
1
20 reps
20 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 7
3
Chest Fly (Dumbbell)
3
15-20 reps
RPE 6
4
Seated Military Press (Barbell)
4
10-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
6
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7
8
Face Pull
3
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 7
3
Chest Fly (Dumbbell)
3
15-20 reps
RPE 6
4
Seated Military Press (Barbell)
4
10-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
6
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7
8
Face Pull
3
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 7
3
Chest Fly (Dumbbell)
3
15-20 reps
RPE 6
4
Seated Military Press (Barbell)
4
10-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
6
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7
8
Face Pull
3
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 7
3
Chest Fly (Dumbbell)
3
15-20 reps
RPE 6
4
Seated Military Press (Barbell)
4
10-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
6
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7
8
Face Pull
3
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 7
3
Chest Fly (Dumbbell)
3
15-20 reps
RPE 6
4
Seated Military Press (Barbell)
4
10-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
6
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7
8
Face Pull
3
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 7
3
Chest Fly (Dumbbell)
3
15-20 reps
RPE 6
4
Seated Military Press (Barbell)
4
10-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
6
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7
8
Face Pull
3
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 7
3
Chest Fly (Dumbbell)
3
15-20 reps
RPE 6
4
Seated Military Press (Barbell)
4
10-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
6
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7
8
Face Pull
3
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 7
3
Chest Fly (Dumbbell)
3
15-20 reps
RPE 6
4
Seated Military Press (Barbell)
4
10-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
6
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7
8
Face Pull
3
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 7
3
Chest Fly (Dumbbell)
3
15-20 reps
RPE 6
4
Seated Military Press (Barbell)
4
10-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
6
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7
8
Face Pull
3
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 7
3
Chest Fly (Dumbbell)
3
15-20 reps
RPE 6
4
Seated Military Press (Barbell)
4
10-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
6
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7
8
Face Pull
3
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 7
3
Chest Fly (Dumbbell)
3
15-20 reps
RPE 6
4
Seated Military Press (Barbell)
4
10-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
6
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7
8
Face Pull
3
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 7
3
Chest Fly (Dumbbell)
3
15-20 reps
RPE 6
4
Seated Military Press (Barbell)
4
10-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
6
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7
8
Face Pull
3
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 7
3
Chest Fly (Dumbbell)
3
15-20 reps
RPE 6
4
Seated Military Press (Barbell)
4
10-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
6
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7
8
Face Pull
3
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 7
3
Chest Fly (Dumbbell)
3
15-20 reps
RPE 6
4
Seated Military Press (Barbell)
4
10-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
6
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7
8
Face Pull
3
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 7
3
Chest Fly (Dumbbell)
3
15-20 reps
RPE 6
4
Seated Military Press (Barbell)
4
10-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
6
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7
8
Face Pull
3
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 7
3
Chest Fly (Dumbbell)
3
15-20 reps
RPE 6
4
Seated Military Press (Barbell)
4
10-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
6
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7
8
Face Pull
3
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 7
3
Chest Fly (Dumbbell)
3
15-20 reps
RPE 6
4
Seated Military Press (Barbell)
4
10-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
6
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7
8
Face Pull
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Barbell Row
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Lat Pulldown
2
2
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Seated Row (Cable)
2
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
5
Incline Curl (Dumbbell)
2
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Face Pull
3
20 reps
RPE 8
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
RPE 9
2
Barbell Row
4
8-10 reps
RPE 8
3
Lat Pulldown
4
10-12 reps
RPE 8
4
Seated Row (Cable)
4
10-12 reps
RPE 7
5
Incline Curl (Dumbbell)
4
10-12 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8
7
Face Pull
3
20 reps
RPE 6
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
RPE 9
2
Barbell Row
4
8-10 reps
RPE 8
3
Lat Pulldown
4
10-12 reps
RPE 8
4
Seated Row (Cable)
4
10-12 reps
RPE 7
5
Incline Curl (Dumbbell)
4
10-12 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8
7
Face Pull
3
20 reps
RPE 6
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
RPE 9
2
Barbell Row
4
8-10 reps
RPE 8
3
Lat Pulldown
4
10-12 reps
RPE 8
4
Seated Row (Cable)
4
10-12 reps
RPE 7
5
Incline Curl (Dumbbell)
4
10-12 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8
7
Face Pull
3
20 reps
RPE 6
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
RPE 9
2
Barbell Row
4
8-10 reps
RPE 8
3
Lat Pulldown
4
10-12 reps
RPE 8
4
Seated Row (Cable)
4
10-12 reps
RPE 7
5
Incline Curl (Dumbbell)
4
10-12 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8
7
Face Pull
3
20 reps
RPE 6
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
RPE 9
2
Barbell Row
4
8-10 reps
RPE 8
3
Lat Pulldown
4
10-12 reps
RPE 8
4
Seated Row (Cable)
4
10-12 reps
RPE 7
5
Incline Curl (Dumbbell)
4
10-12 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8
7
Face Pull
3
20 reps
RPE 6
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
RPE 9
2
Barbell Row
4
8-10 reps
RPE 8
3
Lat Pulldown
4
10-12 reps
RPE 8
4
Seated Row (Cable)
4
10-12 reps
RPE 7
5
Incline Curl (Dumbbell)
4
10-12 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8
7
Face Pull
3
20 reps
RPE 6
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
RPE 9
2
Barbell Row
4
8-10 reps
RPE 8
3
Lat Pulldown
4
10-12 reps
RPE 8
4
Seated Row (Cable)
4
10-12 reps
RPE 7
5
Incline Curl (Dumbbell)
4
10-12 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8
7
Face Pull
3
20 reps
RPE 6
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
RPE 9
2
Barbell Row
4
8-10 reps
RPE 8
3
Lat Pulldown
4
10-12 reps
RPE 8
4
Seated Row (Cable)
4
10-12 reps
RPE 7
5
Incline Curl (Dumbbell)
4
10-12 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8
7
Face Pull
3
20 reps
RPE 6
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
RPE 9
2
Barbell Row
4
8-10 reps
RPE 8
3
Lat Pulldown
4
10-12 reps
RPE 8
4
Seated Row (Cable)
4
10-12 reps
RPE 7
5
Incline Curl (Dumbbell)
4
10-12 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8
7
Face Pull
3
20 reps
RPE 6
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
RPE 9
2
Barbell Row
4
8-10 reps
RPE 8
3
Lat Pulldown
4
10-12 reps
RPE 8
4
Seated Row (Cable)
4
10-12 reps
RPE 7
5
Incline Curl (Dumbbell)
4
10-12 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8
7
Face Pull
3
20 reps
RPE 6
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
RPE 9
2
Barbell Row
4
8-10 reps
RPE 8
3
Lat Pulldown
4
10-12 reps
RPE 8
4
Seated Row (Cable)
4
10-12 reps
RPE 7
5
Incline Curl (Dumbbell)
4
10-12 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8
7
Face Pull
3
20 reps
RPE 6
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
RPE 9
2
Barbell Row
4
8-10 reps
RPE 8
3
Lat Pulldown
4
10-12 reps
RPE 8
4
Seated Row (Cable)
4
10-12 reps
RPE 7
5
Incline Curl (Dumbbell)
4
10-12 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8
7
Face Pull
3
20 reps
RPE 6
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
RPE 9
2
Barbell Row
4
8-10 reps
RPE 8
3
Lat Pulldown
4
10-12 reps
RPE 8
4
Seated Row (Cable)
4
10-12 reps
RPE 7
5
Incline Curl (Dumbbell)
4
10-12 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8
7
Face Pull
3
20 reps
RPE 6
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
RPE 9
2
Barbell Row
4
8-10 reps
RPE 8
3
Lat Pulldown
4
10-12 reps
RPE 8
4
Seated Row (Cable)
4
10-12 reps
RPE 7
5
Incline Curl (Dumbbell)
4
10-12 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8
7
Face Pull
3
20 reps
RPE 6
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
RPE 9
2
Barbell Row
4
8-10 reps
RPE 8
3
Lat Pulldown
4
10-12 reps
RPE 8
4
Seated Row (Cable)
4
10-12 reps
RPE 7
5
Incline Curl (Dumbbell)
4
10-12 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8
7
Face Pull
3
20 reps
RPE 6
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
RPE 9
2
Barbell Row
4
8-10 reps
RPE 8
3
Lat Pulldown
4
10-12 reps
RPE 8
4
Seated Row (Cable)
4
10-12 reps
RPE 7
5
Incline Curl (Dumbbell)
4
10-12 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8
7
Face Pull
3
20 reps
RPE 6
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
RPE 9
2
Barbell Row
4
8-10 reps
RPE 8
3
Lat Pulldown
4
10-12 reps
RPE 8
4
Seated Row (Cable)
4
10-12 reps
RPE 7
5
Incline Curl (Dumbbell)
4
10-12 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8
7
Face Pull
3
20 reps
RPE 6
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
10 reps
RPE 9
RPE 10
2
Zercher Squat (Barbell)
2
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Walking Lunge (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
4
Leg Press (45 Degrees)
2
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
2
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
6
Side Crunch (Cable)
3
20 reps
RPE 8
7
Hanging Leg Raise
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 9
2
Zercher Squat (Barbell)
4
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4
Leg Press (45 Degrees)
4
12 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 7
6
Side Crunch (Cable)
3
20 reps
RPE 7
7
Hanging Leg Raise
3
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 9
2
Zercher Squat (Barbell)
4
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4
Leg Press (45 Degrees)
4
12 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 7
6
Side Crunch (Cable)
3
20 reps
RPE 7
7
Hanging Leg Raise
3
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 9
2
Zercher Squat (Barbell)
4
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4
Leg Press (45 Degrees)
4
12 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 7
6
Side Crunch (Cable)
3
20 reps
RPE 7
7
Hanging Leg Raise
3
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 9
2
Zercher Squat (Barbell)
4
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4
Leg Press (45 Degrees)
4
12 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 7
6
Side Crunch (Cable)
3
20 reps
RPE 7
7
Hanging Leg Raise
3
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 9
2
Zercher Squat (Barbell)
4
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4
Leg Press (45 Degrees)
4
12 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 7
6
Side Crunch (Cable)
3
20 reps
RPE 7
7
Hanging Leg Raise
3
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 9
2
Zercher Squat (Barbell)
4
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4
Leg Press (45 Degrees)
4
12 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 7
6
Side Crunch (Cable)
3
20 reps
RPE 7
7
Hanging Leg Raise
3
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 9
2
Zercher Squat (Barbell)
4
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4
Leg Press (45 Degrees)
4
12 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 7
6
Side Crunch (Cable)
3
20 reps
RPE 7
7
Hanging Leg Raise
3
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 9
2
Zercher Squat (Barbell)
4
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4
Leg Press (45 Degrees)
4
12 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 7
6
Side Crunch (Cable)
3
20 reps
RPE 7
7
Hanging Leg Raise
3
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 9
2
Zercher Squat (Barbell)
4
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4
Leg Press (45 Degrees)
4
12 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 7
6
Side Crunch (Cable)
3
20 reps
RPE 7
7
Hanging Leg Raise
3
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 9
2
Zercher Squat (Barbell)
4
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4
Leg Press (45 Degrees)
4
12 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 7
6
Side Crunch (Cable)
3
20 reps
RPE 7
7
Hanging Leg Raise
3
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 9
2
Zercher Squat (Barbell)
4
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4
Leg Press (45 Degrees)
4
12 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 7
6
Side Crunch (Cable)
3
20 reps
RPE 7
7
Hanging Leg Raise
3
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 9
2
Zercher Squat (Barbell)
4
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4
Leg Press (45 Degrees)
4
12 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 7
6
Side Crunch (Cable)
3
20 reps
RPE 7
7
Hanging Leg Raise
3
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 9
2
Zercher Squat (Barbell)
4
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4
Leg Press (45 Degrees)
4
12 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 7
6
Side Crunch (Cable)
3
20 reps
RPE 7
7
Hanging Leg Raise
3
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 9
2
Zercher Squat (Barbell)
4
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4
Leg Press (45 Degrees)
4
12 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 7
6
Side Crunch (Cable)
3
20 reps
RPE 7
7
Hanging Leg Raise
3
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 9
2
Zercher Squat (Barbell)
4
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4
Leg Press (45 Degrees)
4
12 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 7
6
Side Crunch (Cable)
3
20 reps
RPE 7
7
Hanging Leg Raise
3
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 9
2
Zercher Squat (Barbell)
4
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4
Leg Press (45 Degrees)
4
12 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 7
6
Side Crunch (Cable)
3
20 reps
RPE 7
7
Hanging Leg Raise
3
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 9
2
Zercher Squat (Barbell)
4
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4
Leg Press (45 Degrees)
4
12 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 7
6
Side Crunch (Cable)
3
20 reps
RPE 7
7
Hanging Leg Raise
3
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
10-12 reps
RPE 9
2
Bench Press (Dumbbell)
4
10-12 reps
RPE 9
3
Incline Bench Press (Barbell)
4
10-12 reps
RPE 9
4
Chest Fly (Machine)
4
10-12 reps
RPE 8
5
Lying Tricep Extension (Barbell)
4
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
8
Face Pull
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6-8 reps
RPE 9
2
Squat (Smith Machine)
4
10 reps
RPE 8
3
Leg Press (45 Degrees)
4
10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 7
5
Standing Calf Raise
4
15-20 reps
RPE 8
6
Ab Wheel
3
1-3 mins
RPE 10
7
Plank
3
1-3 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6-8 reps
RPE 9
2
Squat (Smith Machine)
4
10 reps
RPE 8
3
Leg Press (45 Degrees)
4
10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 7
5
Standing Calf Raise
4
15-20 reps
RPE 8
6
Ab Wheel
3
1-3 mins
RPE 10
7
Plank
3
1-3 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6-8 reps
RPE 9
2
Squat (Smith Machine)
4
10 reps
RPE 8
3
Leg Press (45 Degrees)
4
10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 7
5
Standing Calf Raise
4
15-20 reps
RPE 8
6
Ab Wheel
3
1-3 mins
RPE 10
7
Plank
3
1-3 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6-8 reps
RPE 9
2
Squat (Smith Machine)
4
10 reps
RPE 8
3
Leg Press (45 Degrees)
4
10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 7
5
Standing Calf Raise
4
15-20 reps
RPE 8
6
Ab Wheel
3
1-3 mins
RPE 10
7
Plank
3
1-3 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6-8 reps
RPE 9
2
Squat (Smith Machine)
4
10 reps
RPE 8
3
Leg Press (45 Degrees)
4
10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 7
5
Standing Calf Raise
4
15-20 reps
RPE 8
6
Ab Wheel
3
1-3 mins
RPE 10
7
Plank
3
1-3 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6-8 reps
RPE 9
2
Squat (Smith Machine)
4
10 reps
RPE 8
3
Leg Press (45 Degrees)
4
10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 7
5
Standing Calf Raise
4
15-20 reps
RPE 8
6
Ab Wheel
3
1-3 mins
RPE 10
7
Plank
3
1-3 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6-8 reps
RPE 9
2
Squat (Smith Machine)
4
10 reps
RPE 8
3
Leg Press (45 Degrees)
4
10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 7
5
Standing Calf Raise
4
15-20 reps
RPE 8
6
Ab Wheel
3
1-3 mins
RPE 10
7
Plank
3
1-3 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6-8 reps
RPE 9
2
Squat (Smith Machine)
4
10 reps
RPE 8
3
Leg Press (45 Degrees)
4
10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 7
5
Standing Calf Raise
4
15-20 reps
RPE 8
6
Ab Wheel
3
1-3 mins
RPE 10
7
Plank
3
1-3 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6-8 reps
RPE 9
2
Squat (Smith Machine)
4
10 reps
RPE 8
3
Leg Press (45 Degrees)
4
10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 7
5
Standing Calf Raise
4
15-20 reps
RPE 8
6
Ab Wheel
3
1-3 mins
RPE 10
7
Plank
3
1-3 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6-8 reps
RPE 9
2
Squat (Smith Machine)
4
10 reps
RPE 8
3
Leg Press (45 Degrees)
4
10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 7
5
Standing Calf Raise
4
15-20 reps
RPE 8
6
Ab Wheel
3
1-3 mins
RPE 10
7
Plank
3
1-3 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6-8 reps
RPE 9
2
Squat (Smith Machine)
4
10 reps
RPE 8
3
Leg Press (45 Degrees)
4
10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 7
5
Standing Calf Raise
4
15-20 reps
RPE 8
6
Ab Wheel
3
1-3 mins
RPE 10
7
Plank
3
1-3 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6-8 reps
RPE 9
2
Squat (Smith Machine)
4
10 reps
RPE 8
3
Leg Press (45 Degrees)
4
10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 7
5
Standing Calf Raise
4
15-20 reps
RPE 8
6
Ab Wheel
3
1-3 mins
RPE 10
7
Plank
3
1-3 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6-8 reps
RPE 9
2
Squat (Smith Machine)
4
10 reps
RPE 8
3
Leg Press (45 Degrees)
4
10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 7
5
Standing Calf Raise
4
15-20 reps
RPE 8
6
Ab Wheel
3
1-3 mins
RPE 10
7
Plank
3
1-3 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6-8 reps
RPE 9
2
Squat (Smith Machine)
4
10 reps
RPE 8
3
Leg Press (45 Degrees)
4
10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 7
5
Standing Calf Raise
4
15-20 reps
RPE 8
6
Ab Wheel
3
1-3 mins
RPE 10
7
Plank
3
1-3 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6-8 reps
RPE 9
2
Squat (Smith Machine)
4
10 reps
RPE 8
3
Leg Press (45 Degrees)
4
10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 7
5
Standing Calf Raise
4
15-20 reps
RPE 8
6
Ab Wheel
3
1-3 mins
RPE 10
7
Plank
3
1-3 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6-8 reps
RPE 9
2
Squat (Smith Machine)
4
10 reps
RPE 8
3
Leg Press (45 Degrees)
4
10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 7
5
Standing Calf Raise
4
15-20 reps
RPE 8
6
Ab Wheel
3
1-3 mins
RPE 10
7
Plank
3
1-3 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6-8 reps
RPE 9
2
Squat (Smith Machine)
4
10 reps
RPE 8
3
Leg Press (45 Degrees)
4
10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 7
5
Standing Calf Raise
4
15-20 reps
RPE 8
6
Ab Wheel
3
1-3 mins
RPE 10
7
Plank
3
1-3 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-10 reps
RPE 9
2
Dumbbell Row
4
10-12 reps
RPE 8
3
Single Arm High Row (Cable)
4
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
4
8-10 reps
RPE 8
6
Bicep Curl (Cable)
4
12-15 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 9
8
Face Pull
3
20 reps
RPE 8
9
Reverse Wrist Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6-8 reps
RPE 9
2
Squat (Smith Machine)
4
10 reps
RPE 8
3
Leg Press (45 Degrees)
4
10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 7
5
Standing Calf Raise
4
15-20 reps
RPE 8
6
Ab Wheel
3
1-3 mins
RPE 10
7
Plank
3
1-3 mins
RPE 10
Week 1
1 / 18 Weeks
Day 6
1
Sumo Deadlift (Barbell)
4 Sets
6-8 Reps
@9
2
Squat (Smith Machine)
4 Sets
10 Reps
@8
3
Leg Press (45 Degrees)
4 Sets
10 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
@7
5
Standing Calf Raise
4 Sets
15-20 Reps
@8
6
Ab Wheel
3 Sets
1-3 mins
@10
7
Plank
3 Sets
1-3 mins
@10
Day 4
1
Seated Military Press (Barbell)
4 Sets
10-12 Reps
@9
2
Bench Press (Dumbbell)
4 Sets
10-12 Reps
@9
3
Incline Bench Press (Barbell)
4 Sets
10-12 Reps
@9
4
Chest Fly (Machine)
4 Sets
10-12 Reps
@8
5
Lying Tricep Extension (Barbell)
4 Sets
10-12 Reps
@8
6
Tricep Rope Push Down (Cable)
4 Sets
12-15 Reps
@8
7
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@8
8
Face Pull
3 Sets
20 Reps
@7
Day 5
1
Pull-Up (Weighted)
4 Sets
8-10 Reps
@9
2
Dumbbell Row
4 Sets
10-12 Reps
@8
3
Single Arm High Row (Cable)
4 Sets
10-12 Reps
@8
4
Bicep Curl (EZ Bar)
4 Sets
10-12 Reps
@8.5
5
Hammer Curl (Dumbbell)
4 Sets
8-10 Reps
@8
6
Bicep Curl (Cable)
4 Sets
12-15 Reps
@8
7
Preacher Curl (Dumbbell)
3 Sets
8-10 Reps
@9
8
Face Pull
3 Sets
20 Reps
@8
9
Reverse Wrist Curl (Dumbbell)
3 Sets
10-12 Reps
@7
Day 1
1
Bench Press (Paused)
2 Sets
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9.5
@10
2
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
10-12 Reps
10-12 Reps
@8
@9
3
Chest Fly (Dumbbell)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@9
4
Seated Military Press (Barbell)
1 Set
2 Sets
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@10
5
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@9
@10
6
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@10
7
Lateral Raise (Dumbbell)
2 Sets
2 Sets
12-15 Reps
12-15 Reps
@9
@10
8
Face Pull
2 Sets
1 Set
20 Reps
20 Reps
@8
@9
Day 2
1
Deadlift (Barbell)
2 Sets
2 Sets
6-8 Reps
6-8 Reps
@9
@10
2
Barbell Row
2 Sets
2 Sets
8-10 Reps
8-10 Reps
@8
@9
3
Lat Pulldown
2 Sets
2 Sets
10-12 Reps
10-12 Reps
@8
@9
4
Seated Row (Cable)
2 Sets
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@10
5
Incline Curl (Dumbbell)
2 Sets
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@10
6
Hammer Curl (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
7
Face Pull
3 Sets
20 Reps
@8
8
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
@8
Day 3
1
Squat (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@9
@10
2
Zercher Squat (Barbell)
2 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
3
Walking Lunge (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9
4
Leg Press (45 Degrees)
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
5
Standing Calf Raise
1 Set
2 Sets
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
6
Side Crunch (Cable)
3 Sets
20 Reps
@8
7
Hanging Leg Raise
3 Sets
1 mins
@8