Program Description
Transform your physique over 10 weeks with targeted muscle sculpting and powerlifting techniques that build strength and confidence in every rep.
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting, Powerlifting, Bodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout90 minutes
- CreatedAug 19, 2025 02:16
- Last EditedAug 22, 2025 09:03
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Hack Squat
3
8 reps
-
3
Hip Thrust (Machine)
3
-
4
Leg Press (45 Degrees)
3
12 reps
-
5
Goblet Squat
3
12 reps
-
6
Leg Extension
4
12 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Treadmill
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Hack Squat
3
8 reps
-
3
Hip Thrust (Machine)
3
-
4
Leg Press (45 Degrees)
3
12 reps
-
5
Goblet Squat
3
12 reps
-
6
Leg Extension
4
12 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Treadmill
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Hack Squat
3
8 reps
-
3
Hip Thrust (Machine)
3
-
4
Leg Press (45 Degrees)
3
12 reps
-
5
Goblet Squat
3
12 reps
-
6
Leg Extension
4
12 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Treadmill
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Hack Squat
3
8 reps
-
3
Hip Thrust (Machine)
3
-
4
Leg Press (45 Degrees)
3
12 reps
-
5
Goblet Squat
3
12 reps
-
6
Leg Extension
4
12 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Treadmill
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Hack Squat
3
8 reps
-
3
Hip Thrust (Machine)
3
-
4
Leg Press (45 Degrees)
3
12 reps
-
5
Goblet Squat
3
12 reps
-
6
Leg Extension
4
12 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Treadmill
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Hack Squat
3
8 reps
-
3
Hip Thrust (Machine)
3
-
4
Leg Press (45 Degrees)
3
12 reps
-
5
Goblet Squat
3
12 reps
-
6
Leg Extension
4
12 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Treadmill
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Hack Squat
3
8 reps
-
3
Hip Thrust (Machine)
3
-
4
Leg Press (45 Degrees)
3
12 reps
-
5
Goblet Squat
3
12 reps
-
6
Leg Extension
4
12 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Treadmill
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Hack Squat
3
8 reps
-
3
Hip Thrust (Machine)
3
-
4
Leg Press (45 Degrees)
3
12 reps
-
5
Goblet Squat
3
12 reps
-
6
Leg Extension
4
12 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Treadmill
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Hack Squat
3
8 reps
-
3
Hip Thrust (Machine)
3
-
4
Leg Press (45 Degrees)
3
12 reps
-
5
Goblet Squat
3
12 reps
-
6
Leg Extension
4
12 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Treadmill
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Hack Squat
3
8 reps
-
3
Hip Thrust (Machine)
3
-
4
Leg Press (45 Degrees)
3
12 reps
-
5
Goblet Squat
3
12 reps
-
6
Leg Extension
4
12 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Military Press (Barbell)
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Dip (Assisted)
3
10 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
7
Cable Crunch
3
15 reps
-
8
Leg Raise (Captain's Chair)
3
15 reps
-
9
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Military Press (Barbell)
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Dip (Assisted)
3
10 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
7
Cable Crunch
3
15 reps
-
8
Leg Raise (Captain's Chair)
3
15 reps
-
9
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Military Press (Barbell)
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Dip (Assisted)
3
10 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
7
Cable Crunch
3
15 reps
-
8
Leg Raise (Captain's Chair)
3
15 reps
-
9
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Military Press (Barbell)
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Dip (Assisted)
3
10 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
7
Cable Crunch
3
15 reps
-
8
Leg Raise (Captain's Chair)
3
15 reps
-
9
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Military Press (Barbell)
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Dip (Assisted)
3
10 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
7
Cable Crunch
3
15 reps
-
8
Leg Raise (Captain's Chair)
3
15 reps
-
9
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Military Press (Barbell)
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Dip (Assisted)
3
10 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
7
Cable Crunch
3
15 reps
-
8
Leg Raise (Captain's Chair)
3
15 reps
-
9
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Military Press (Barbell)
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Dip (Assisted)
3
10 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
7
Cable Crunch
3
15 reps
-
8
Leg Raise (Captain's Chair)
3
15 reps
-
9
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Military Press (Barbell)
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Dip (Assisted)
3
10 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
7
Cable Crunch
3
15 reps
-
8
Leg Raise (Captain's Chair)
3
15 reps
-
9
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Military Press (Barbell)
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Dip (Assisted)
3
10 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
7
Cable Crunch
3
15 reps
-
8
Leg Raise (Captain's Chair)
3
15 reps
-
9
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Military Press (Barbell)
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Dip (Assisted)
3
10 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
7
Cable Crunch
3
15 reps
-
8
Leg Raise (Captain's Chair)
3
15 reps
-
9
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Hip Thrust (Machine)
4
10 reps
-
3
Step-Up (Weighted)
3
-
4
Lunge (Dumbbell)
3
-
5
Lying Leg Curl
4
12 reps
-
6
Glute Kickback (Cable)
3
15 reps
-
7
Hip Abductor (Machine)
3
20 reps
-
8
Hyperextension
3
15 reps
-
9
Cycling
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Hip Thrust (Machine)
4
10 reps
-
3
Lunge (Dumbbell)
3
-
4
Lying Leg Curl
4
12 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Hip Abductor (Machine)
3
20 reps
-
7
Hyperextension
3
15 reps
-
8
Cycling
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Hip Thrust (Machine)
4
10 reps
-
3
Lunge (Dumbbell)
3
-
4
Lying Leg Curl
4
12 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Hip Abductor (Machine)
3
20 reps
-
7
Hyperextension
3
15 reps
-
8
Cycling
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Hip Thrust (Machine)
4
10 reps
-
3
Lunge (Dumbbell)
3
-
4
Lying Leg Curl
4
12 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Hip Abductor (Machine)
3
20 reps
-
7
Hyperextension
3
15 reps
-
8
Cycling
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Hip Thrust (Machine)
4
10 reps
-
3
Lunge (Dumbbell)
3
-
4
Lying Leg Curl
4
12 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Hip Abductor (Machine)
3
20 reps
-
7
Hyperextension
3
15 reps
-
8
Cycling
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Hip Thrust (Machine)
4
10 reps
-
3
Lunge (Dumbbell)
3
-
4
Lying Leg Curl
4
12 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Hip Abductor (Machine)
3
20 reps
-
7
Hyperextension
3
15 reps
-
8
Cycling
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Hip Thrust (Machine)
4
10 reps
-
3
Lunge (Dumbbell)
3
-
4
Lying Leg Curl
4
12 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Hip Abductor (Machine)
3
20 reps
-
7
Hyperextension
3
15 reps
-
8
Cycling
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Hip Thrust (Machine)
4
10 reps
-
3
Lunge (Dumbbell)
3
-
4
Lying Leg Curl
4
12 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Hip Abductor (Machine)
3
20 reps
-
7
Hyperextension
3
15 reps
-
8
Cycling
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Hip Thrust (Machine)
4
10 reps
-
3
Lunge (Dumbbell)
3
-
4
Lying Leg Curl
4
12 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Hip Abductor (Machine)
3
20 reps
-
7
Hyperextension
3
15 reps
-
8
Cycling
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Hip Thrust (Machine)
4
10 reps
-
3
Lunge (Dumbbell)
3
-
4
Lying Leg Curl
4
12 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Hip Abductor (Machine)
3
20 reps
-
7
Hyperextension
3
15 reps
-
8
Cycling
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Barbell Row
4
10 reps
-
3
Dumbbell Row
4
12 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Standing Pullover (Cable)
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Rear Delt Fly (Machine)
3
12 reps
-
9
Oblique Crunch
3
-
10
Side Plank
3
-
11
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Barbell Row
4
10 reps
-
3
Dumbbell Row
4
12 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Standing Pullover (Cable)
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Rear Delt Fly (Machine)
3
12 reps
-
9
Oblique Crunch
3
-
10
Side Plank
3
-
11
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Barbell Row
4
10 reps
-
3
Dumbbell Row
4
12 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Standing Pullover (Cable)
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Rear Delt Fly (Machine)
3
12 reps
-
9
Oblique Crunch
3
-
10
Side Plank
3
-
11
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Barbell Row
4
10 reps
-
3
Dumbbell Row
4
12 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Standing Pullover (Cable)
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Rear Delt Fly (Machine)
3
12 reps
-
9
Oblique Crunch
3
-
10
Side Plank
3
-
11
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Barbell Row
4
10 reps
-
3
Dumbbell Row
4
12 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Standing Pullover (Cable)
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Rear Delt Fly (Machine)
3
12 reps
-
9
Oblique Crunch
3
-
10
Side Plank
3
-
11
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Barbell Row
4
10 reps
-
3
Dumbbell Row
4
12 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Standing Pullover (Cable)
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Rear Delt Fly (Machine)
3
12 reps
-
9
Oblique Crunch
3
-
10
Side Plank
3
-
11
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Barbell Row
4
10 reps
-
3
Dumbbell Row
4
12 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Standing Pullover (Cable)
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Rear Delt Fly (Machine)
3
12 reps
-
9
Oblique Crunch
3
-
10
Side Plank
3
-
11
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Barbell Row
4
10 reps
-
3
Dumbbell Row
4
12 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Standing Pullover (Cable)
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Rear Delt Fly (Machine)
3
12 reps
-
9
Oblique Crunch
3
-
10
Side Plank
3
-
11
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Barbell Row
4
10 reps
-
3
Dumbbell Row
4
12 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Standing Pullover (Cable)
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Rear Delt Fly (Machine)
3
12 reps
-
9
Oblique Crunch
3
-
10
Side Plank
3
-
11
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Barbell Row
4
10 reps
-
3
Dumbbell Row
4
12 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Standing Pullover (Cable)
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Rear Delt Fly (Machine)
3
12 reps
-
9
Oblique Crunch
3
-
10
Side Plank
3
-
11
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Single Leg Press
3
12 reps
-
4
Hip Thrust (Machine)
4
12 reps
-
5
Leg Extension
3
15 reps
-
6
Leg Curl
3
15 reps
-
7
Hip Adductor (Machine)
3
20 reps
-
8
Stair Climber
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Single Leg Press
3
12 reps
-
4
Hip Thrust (Machine)
4
12 reps
-
5
Leg Extension
3
15 reps
-
6
Leg Curl
3
15 reps
-
7
Hip Adductor (Machine)
3
20 reps
-
8
Stair Climber
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Single Leg Press
3
12 reps
-
4
Hip Thrust (Machine)
4
12 reps
-
5
Leg Extension
3
15 reps
-
6
Leg Curl
3
15 reps
-
7
Hip Adductor (Machine)
3
20 reps
-
8
Stair Climber
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Single Leg Press
3
12 reps
-
4
Hip Thrust (Machine)
4
12 reps
-
5
Leg Extension
3
15 reps
-
6
Leg Curl
3
15 reps
-
7
Hip Adductor (Machine)
3
20 reps
-
8
Stair Climber
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Single Leg Press
3
12 reps
-
4
Hip Thrust (Machine)
4
12 reps
-
5
Leg Extension
3
15 reps
-
6
Leg Curl
3
15 reps
-
7
Hip Adductor (Machine)
3
20 reps
-
8
Stair Climber
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Single Leg Press
3
12 reps
-
4
Hip Thrust (Machine)
4
12 reps
-
5
Leg Extension
3
15 reps
-
6
Leg Curl
3
15 reps
-
7
Hip Adductor (Machine)
3
20 reps
-
8
Stair Climber
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Single Leg Press
3
12 reps
-
4
Hip Thrust (Machine)
4
12 reps
-
5
Leg Extension
3
15 reps
-
6
Leg Curl
3
15 reps
-
7
Hip Adductor (Machine)
3
20 reps
-
8
Stair Climber
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Single Leg Press
3
12 reps
-
4
Hip Thrust (Machine)
4
12 reps
-
5
Leg Extension
3
15 reps
-
6
Leg Curl
3
15 reps
-
7
Hip Adductor (Machine)
3
20 reps
-
8
Stair Climber
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Single Leg Press
3
12 reps
-
4
Hip Thrust (Machine)
4
12 reps
-
5
Leg Extension
3
15 reps
-
6
Leg Curl
3
15 reps
-
7
Hip Adductor (Machine)
3
20 reps
-
8
Stair Climber
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Single Leg Press
3
12 reps
-
4
Hip Thrust (Machine)
4
12 reps
-
5
Leg Extension
3
15 reps
-
6
Leg Curl
3
15 reps
-
7
Hip Adductor (Machine)
3
20 reps
-
8
Stair Climber
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Shoulder Press (Machine)
4
8 reps
-
4
Lateral Raise (Cable)
3
1
15 reps
18 reps
-
-
5
Face Pull
4
12 reps
-
6
Hammer Curl (Dumbbell)
4
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Tricep Extension (Cable)
4
15 reps
-
9
Overhead Extension (Dumbbell)
3
12 reps
-
10
Lying Leg Raise
3
15 reps
-
11
Plank
1
-
12
Dead Bug
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Shoulder Press (Machine)
4
8 reps
-
4
Lateral Raise (Cable)
3
1
15 reps
18 reps
-
-
5
Face Pull
4
12 reps
-
6
Hammer Curl (Dumbbell)
4
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Tricep Extension (Cable)
4
15 reps
-
9
Overhead Extension (Dumbbell)
3
12 reps
-
10
Lying Leg Raise
3
15 reps
-
11
Plank
1
-
12
Dead Bug
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Shoulder Press (Machine)
4
8 reps
-
4
Lateral Raise (Cable)
3
1
15 reps
18 reps
-
-
5
Face Pull
4
12 reps
-
6
Hammer Curl (Dumbbell)
4
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Tricep Extension (Cable)
4
15 reps
-
9
Overhead Extension (Dumbbell)
3
12 reps
-
10
Lying Leg Raise
3
15 reps
-
11
Plank
1
-
12
Dead Bug
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Shoulder Press (Machine)
4
8 reps
-
4
Lateral Raise (Cable)
3
1
15 reps
18 reps
-
-
5
Face Pull
4
12 reps
-
6
Hammer Curl (Dumbbell)
4
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Tricep Extension (Cable)
4
15 reps
-
9
Overhead Extension (Dumbbell)
3
12 reps
-
10
Lying Leg Raise
3
15 reps
-
11
Plank
1
-
12
Dead Bug
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Shoulder Press (Machine)
4
8 reps
-
4
Lateral Raise (Cable)
3
1
15 reps
18 reps
-
-
5
Face Pull
4
12 reps
-
6
Hammer Curl (Dumbbell)
4
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Tricep Extension (Cable)
4
15 reps
-
9
Overhead Extension (Dumbbell)
3
12 reps
-
10
Lying Leg Raise
3
15 reps
-
11
Plank
1
-
12
Dead Bug
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Shoulder Press (Machine)
4
8 reps
-
4
Lateral Raise (Cable)
3
1
15 reps
18 reps
-
-
5
Face Pull
4
12 reps
-
6
Hammer Curl (Dumbbell)
4
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Tricep Extension (Cable)
4
15 reps
-
9
Overhead Extension (Dumbbell)
3
12 reps
-
10
Lying Leg Raise
3
15 reps
-
11
Plank
1
-
12
Dead Bug
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Shoulder Press (Machine)
4
8 reps
-
4
Lateral Raise (Cable)
3
1
15 reps
18 reps
-
-
5
Face Pull
4
12 reps
-
6
Hammer Curl (Dumbbell)
4
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Tricep Extension (Cable)
4
15 reps
-
9
Overhead Extension (Dumbbell)
3
12 reps
-
10
Lying Leg Raise
3
15 reps
-
11
Plank
1
-
12
Dead Bug
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Shoulder Press (Machine)
4
8 reps
-
4
Lateral Raise (Cable)
3
1
15 reps
18 reps
-
-
5
Face Pull
4
12 reps
-
6
Hammer Curl (Dumbbell)
4
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Tricep Extension (Cable)
4
15 reps
-
9
Overhead Extension (Dumbbell)
3
12 reps
-
10
Lying Leg Raise
3
15 reps
-
11
Plank
1
-
12
Dead Bug
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Shoulder Press (Machine)
4
8 reps
-
4
Lateral Raise (Cable)
3
1
15 reps
18 reps
-
-
5
Face Pull
4
12 reps
-
6
Hammer Curl (Dumbbell)
4
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Tricep Extension (Cable)
4
15 reps
-
9
Overhead Extension (Dumbbell)
3
12 reps
-
10
Lying Leg Raise
3
15 reps
-
11
Plank
1
-
12
Dead Bug
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Shoulder Press (Machine)
4
8 reps
-
4
Lateral Raise (Cable)
3
1
15 reps
18 reps
-
-
5
Face Pull
4
12 reps
-
6
Hammer Curl (Dumbbell)
4
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Tricep Extension (Cable)
4
15 reps
-
9
Overhead Extension (Dumbbell)
3
12 reps
-
10
Lying Leg Raise
3
15 reps
-
11
Plank
1
-
12
Dead Bug
3
20 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)4 Sets
5 Reps
-
2
Hack Squat3 Sets
8 Reps
-
3
Hip Thrust (Machine)3 Sets
-
4
Leg Press (45 Degrees)3 Sets
12 Reps
-
5
Goblet Squat3 Sets
12 Reps
-
6
Leg Extension4 Sets
12 Reps
-
7
Seated Calf Raise3 Sets
10 Reps
-
8
Treadmill1 Set
-
Day 2
1
Bench Press (Barbell)4 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)4 Sets
8 Reps
-
3
Military Press (Barbell)4 Sets
8 Reps
-
4
Lateral Raise (Dumbbell)4 Sets
12 Reps
-
5
Dip (Assisted)3 Sets
10 Reps
-
6
Skull Crusher (Barbell)3 Sets
12 Reps
-
7
Cable Crunch3 Sets
15 Reps
-
8
Leg Raise (Captain's Chair)3 Sets
15 Reps
-
9
Plank3 Sets
-
Day 4
1
Lat Pulldown4 Sets
8 Reps
-
2
Barbell Row4 Sets
10 Reps
-
3
Dumbbell Row4 Sets
12 Reps
-
4
Seated Row (Cable)4 Sets
10 Reps
-
5
Standing Pullover (Cable)3 Sets
12 Reps
-
6
Bicep Curl (EZ Bar)3 Sets
12 Reps
-
7
Incline Curl (Dumbbell)3 Sets
12 Reps
-
8
Rear Delt Fly (Machine)3 Sets
12 Reps
-
9
Oblique Crunch3 Sets
-
10
Side Plank3 Sets
-
11
Reverse Abs Crunch (Bodyweight)3 Sets
15 Reps
-
Day 5
1
Squat (Barbell)4 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)4 Sets
10 Reps
-
3
Single Leg Press3 Sets
12 Reps
-
4
Hip Thrust (Machine)4 Sets
12 Reps
-
5
Leg Extension3 Sets
15 Reps
-
6
Leg Curl3 Sets
15 Reps
-
7
Hip Adductor (Machine)3 Sets
20 Reps
-
8
Stair Climber1 Set
-
Day 6
1
Bench Press (Barbell)4 Sets
8 Reps
-
2
Pull-Up (Assisted)3 Sets
8 Reps
-
3
Shoulder Press (Machine)4 Sets
8 Reps
-
4
Lateral Raise (Cable)3 Sets
1 Set
15 Reps
18 Reps
-
-
5
Face Pull4 Sets
12 Reps
-
6
Hammer Curl (Dumbbell)4 Sets
12 Reps
-
7
Bicep Curl (Cable)3 Sets
12 Reps
-
8
Tricep Extension (Cable)4 Sets
15 Reps
-
9
Overhead Extension (Dumbbell)3 Sets
12 Reps
-
10
Lying Leg Raise3 Sets
15 Reps
-
11
Plank1 Set
-
12
Dead Bug3 Sets
20 Reps
-
Day 3
1
Deadlift (Barbell)4 Sets
5 Reps
-
2
Hip Thrust (Machine)4 Sets
10 Reps
-
3
Step-Up (Weighted)3 Sets
-
4
Lunge (Dumbbell)3 Sets
-
5
Lying Leg Curl4 Sets
12 Reps
-
6
Glute Kickback (Cable)3 Sets
15 Reps
-
7
Hip Abductor (Machine)3 Sets
20 Reps
-
8
Hyperextension3 Sets
15 Reps
-
9
Cycling1 Set
-