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Warrior
by Christian G.
1 athletes joined
Program Description
Warrior is for the people that want to be strong, functional, and big all at the same time.
Program Overview
Level
Intermediate
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Jun 10, 2024 07:35
Last Edited
Jun 10, 2024 10:56
down_app
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
2
Chest Press (Machine)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
3
Chest Fly (Cable)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
4
Tricep Rope Push Down (Cable)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
5
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
Day 2
1
Wide Grip Pull-Up
2 Sets
1 Set
5-8 Reps
8-12 Reps
@9
@10
2
Barbell Row
2 Sets
1 Set
5-8 Reps
8-12 Reps
@9
@10
3
Straight Bar Lat Extension
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
4
Hammer Curl
2 Sets
1 Set
6-10 Reps
12-15 Reps
@9
@10
5
Incline Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
Day 3
1
Squat (Barbell)
3 Sets
5-8 Reps
@9
2
Stiff Leg Deadlift
3 Sets
5-8 Reps
@9
3
Goblet Squat
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
4
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
5
Leg Extension
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
6
Leg Curl
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
7
Standing Calf Raise
4 Sets
12-15 Reps
@10
Day 4
1
Push Press (Barbell)
3 Sets
5-8 Reps
@9
2
Chin-Up (Weighted)
3 Sets
5-8 Reps
@9
3
Dip (Weighted)
3 Sets
5-8 Reps
@9
4
Hammer Curl
2 Sets
1 Set
8-12 Reps
12-15 Reps
@10
@10
5
Skull Crusher (Barbell)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@10
@10
6
Bicep Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@10
@10
7
Single Arm Overhead Tricep Extension
2 Sets
1 Set
8-12 Reps
12-15 Reps
@10
@10
8
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
9
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@10
10
Shrug (Barbell)
3 Sets
12-15 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
2
Chest Press (Machine)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
3
Chest Fly (Cable)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
4
Tricep Rope Push Down (Cable)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
5
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
Day 2
1
Wide Grip Pull-Up
2 Sets
1 Set
5-8 Reps
8-12 Reps
@9
@10
2
Barbell Row
2 Sets
1 Set
5-8 Reps
8-12 Reps
@9
@10
3
Straight Bar Lat Extension
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
4
Hammer Curl
2 Sets
1 Set
6-10 Reps
12-15 Reps
@9
@10
5
Incline Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
Day 3
1
Squat (Barbell)
3 Sets
5-8 Reps
@9
2
Stiff Leg Deadlift
3 Sets
5-8 Reps
@9
3
Goblet Squat
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
4
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
5
Leg Extension
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
6
Leg Curl
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
7
Standing Calf Raise
4 Sets
12-15 Reps
@10
Day 4
1
Push Press (Barbell)
3 Sets
5-8 Reps
@9
2
Chin-Up (Weighted)
3 Sets
5-8 Reps
@9
3
Dip (Weighted)
3 Sets
5-8 Reps
@9
4
Hammer Curl
2 Sets
1 Set
8-12 Reps
12-15 Reps
@10
@10
5
Skull Crusher (Barbell)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@10
@10
6
Bicep Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@10
@10
7
Single Arm Overhead Tricep Extension
2 Sets
1 Set
8-12 Reps
12-15 Reps
@10
@10
8
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
9
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@10
10
Shrug (Barbell)
3 Sets
12-15 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
2
Chest Press (Machine)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
3
Chest Fly (Cable)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
4
Tricep Rope Push Down (Cable)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
5
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
Day 2
1
Wide Grip Pull-Up
2 Sets
1 Set
5-8 Reps
8-12 Reps
@9
@10
2
Barbell Row
2 Sets
1 Set
5-8 Reps
8-12 Reps
@9
@10
3
Straight Bar Lat Extension
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
4
Hammer Curl
2 Sets
1 Set
6-10 Reps
12-15 Reps
@9
@10
5
Incline Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
Day 3
1
Squat (Barbell)
3 Sets
5-8 Reps
@9
2
Stiff Leg Deadlift
3 Sets
5-8 Reps
@9
3
Goblet Squat
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
4
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
5
Leg Extension
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
6
Leg Curl
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
7
Standing Calf Raise
4 Sets
12-15 Reps
@10
Day 4
1
Push Press (Barbell)
3 Sets
5-8 Reps
@9
2
Chin-Up (Weighted)
3 Sets
5-8 Reps
@9
3
Dip (Weighted)
3 Sets
5-8 Reps
@9
4
Hammer Curl
2 Sets
1 Set
8-12 Reps
12-15 Reps
@10
@10
5
Skull Crusher (Barbell)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@10
@10
6
Bicep Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@10
@10
7
Single Arm Overhead Tricep Extension
2 Sets
1 Set
8-12 Reps
12-15 Reps
@10
@10
8
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
9
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@10
10
Shrug (Barbell)
3 Sets
12-15 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
2
Chest Press (Machine)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
3
Chest Fly (Cable)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
4
Tricep Rope Push Down (Cable)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
5
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
Day 2
1
Wide Grip Pull-Up
2 Sets
1 Set
5-8 Reps
8-12 Reps
@9
@10
2
Barbell Row
2 Sets
1 Set
5-8 Reps
8-12 Reps
@9
@10
3
Straight Bar Lat Extension
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
4
Hammer Curl
2 Sets
1 Set
6-10 Reps
12-15 Reps
@9
@10
5
Incline Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
Day 3
1
Squat (Barbell)
3 Sets
5-8 Reps
@9
2
Stiff Leg Deadlift
3 Sets
5-8 Reps
@9
3
Goblet Squat
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
4
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
5
Leg Extension
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
6
Leg Curl
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
7
Standing Calf Raise
4 Sets
12-15 Reps
@10
Day 4
1
Push Press (Barbell)
3 Sets
5-8 Reps
@9
2
Chin-Up (Weighted)
3 Sets
5-8 Reps
@9
3
Dip (Weighted)
3 Sets
5-8 Reps
@9
4
Hammer Curl
2 Sets
1 Set
8-12 Reps
12-15 Reps
@10
@10
5
Skull Crusher (Barbell)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@10
@10
6
Bicep Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@10
@10
7
Single Arm Overhead Tricep Extension
2 Sets
1 Set
8-12 Reps
12-15 Reps
@10
@10
8
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
9
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@10
10
Shrug (Barbell)
3 Sets
12-15 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
2
Chest Press (Machine)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
3
Chest Fly (Cable)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
4
Tricep Rope Push Down (Cable)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
5
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
Day 2
1
Wide Grip Pull-Up
2 Sets
1 Set
5-8 Reps
8-12 Reps
@9
@10
2
Barbell Row
2 Sets
1 Set
5-8 Reps
8-12 Reps
@9
@10
3
Straight Bar Lat Extension
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
4
Hammer Curl
2 Sets
1 Set
6-10 Reps
12-15 Reps
@9
@10
5
Incline Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
Day 3
1
Squat (Barbell)
3 Sets
5-8 Reps
@9
2
Stiff Leg Deadlift
3 Sets
5-8 Reps
@9
3
Goblet Squat
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
4
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
5
Leg Extension
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
6
Leg Curl
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
7
Standing Calf Raise
4 Sets
12-15 Reps
@10
Day 4
1
Push Press (Barbell)
3 Sets
5-8 Reps
@9
2
Chin-Up (Weighted)
3 Sets
5-8 Reps
@9
3
Dip (Weighted)
3 Sets
5-8 Reps
@9
4
Hammer Curl
2 Sets
1 Set
8-12 Reps
12-15 Reps
@10
@10
5
Skull Crusher (Barbell)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@10
@10
6
Bicep Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@10
@10
7
Single Arm Overhead Tricep Extension
2 Sets
1 Set
8-12 Reps
12-15 Reps
@10
@10
8
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
9
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@10
10
Shrug (Barbell)
3 Sets
12-15 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
2
Chest Press (Machine)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
3
Chest Fly (Cable)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
4
Tricep Rope Push Down (Cable)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
5
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
Day 2
1
Wide Grip Pull-Up
2 Sets
1 Set
5-8 Reps
8-12 Reps
@9
@10
2
Barbell Row
2 Sets
1 Set
5-8 Reps
8-12 Reps
@9
@10
3
Straight Bar Lat Extension
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
4
Hammer Curl
2 Sets
1 Set
6-10 Reps
12-15 Reps
@9
@10
5
Incline Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
Day 3
1
Squat (Barbell)
3 Sets
5-8 Reps
@9
2
Stiff Leg Deadlift
3 Sets
5-8 Reps
@9
3
Goblet Squat
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
4
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
5
Leg Extension
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
6
Leg Curl
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
7
Standing Calf Raise
4 Sets
12-15 Reps
@10
Day 4
1
Push Press (Barbell)
3 Sets
5-8 Reps
@9
2
Chin-Up (Weighted)
3 Sets
5-8 Reps
@9
3
Dip (Weighted)
3 Sets
5-8 Reps
@9
4
Hammer Curl
2 Sets
1 Set
8-12 Reps
12-15 Reps
@10
@10
5
Skull Crusher (Barbell)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@10
@10
6
Bicep Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@10
@10
7
Single Arm Overhead Tricep Extension
2 Sets
1 Set
8-12 Reps
12-15 Reps
@10
@10
8
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
9
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@10
10
Shrug (Barbell)
3 Sets
12-15 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
2
Chest Press (Machine)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
3
Chest Fly (Cable)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
4
Tricep Rope Push Down (Cable)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
5
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
Day 2
1
Wide Grip Pull-Up
2 Sets
1 Set
5-8 Reps
8-12 Reps
@9
@10
2
Barbell Row
2 Sets
1 Set
5-8 Reps
8-12 Reps
@9
@10
3
Straight Bar Lat Extension
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
4
Hammer Curl
2 Sets
1 Set
6-10 Reps
12-15 Reps
@9
@10
5
Incline Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
Day 3
1
Squat (Barbell)
3 Sets
5-8 Reps
@9
2
Stiff Leg Deadlift
3 Sets
5-8 Reps
@9
3
Goblet Squat
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
4
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
5
Leg Extension
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
6
Leg Curl
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
7
Standing Calf Raise
4 Sets
12-15 Reps
@10
Day 4
1
Push Press (Barbell)
3 Sets
5-8 Reps
@9
2
Chin-Up (Weighted)
3 Sets
5-8 Reps
@9
3
Dip (Weighted)
3 Sets
5-8 Reps
@9
4
Hammer Curl
2 Sets
1 Set
8-12 Reps
12-15 Reps
@10
@10
5
Skull Crusher (Barbell)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@10
@10
6
Bicep Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@10
@10
7
Single Arm Overhead Tricep Extension
2 Sets
1 Set
8-12 Reps
12-15 Reps
@10
@10
8
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
9
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@10
10
Shrug (Barbell)
3 Sets
12-15 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
2
Chest Press (Machine)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
3
Chest Fly (Cable)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
4
Tricep Rope Push Down (Cable)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
5
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
Day 2
1
Wide Grip Pull-Up
2 Sets
1 Set
5-8 Reps
8-12 Reps
@9
@10
2
Barbell Row
2 Sets
1 Set
5-8 Reps
8-12 Reps
@9
@10
3
Straight Bar Lat Extension
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
4
Hammer Curl
2 Sets
1 Set
6-10 Reps
12-15 Reps
@9
@10
5
Incline Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
Day 3
1
Squat (Barbell)
3 Sets
5-8 Reps
@9
2
Stiff Leg Deadlift
3 Sets
5-8 Reps
@9
3
Goblet Squat
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
4
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
5
Leg Extension
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
6
Leg Curl
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
7
Standing Calf Raise
4 Sets
12-15 Reps
@10
Day 4
1
Push Press (Barbell)
3 Sets
5-8 Reps
@9
2
Chin-Up (Weighted)
3 Sets
5-8 Reps
@9
3
Dip (Weighted)
3 Sets
5-8 Reps
@9
4
Hammer Curl
2 Sets
1 Set
8-12 Reps
12-15 Reps
@10
@10
5
Skull Crusher (Barbell)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@10
@10
6
Bicep Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@10
@10
7
Single Arm Overhead Tricep Extension
2 Sets
1 Set
8-12 Reps
12-15 Reps
@10
@10
8
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
9
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@10
10
Shrug (Barbell)
3 Sets
12-15 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
2
Chest Press (Machine)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
3
Chest Fly (Cable)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
4
Tricep Rope Push Down (Cable)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
5
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
Day 2
1
Wide Grip Pull-Up
2 Sets
1 Set
5-8 Reps
8-12 Reps
@9
@10
2
Barbell Row
2 Sets
1 Set
5-8 Reps
8-12 Reps
@9
@10
3
Straight Bar Lat Extension
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
4
Hammer Curl
2 Sets
1 Set
6-10 Reps
12-15 Reps
@9
@10
5
Incline Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
Day 3
1
Squat (Barbell)
3 Sets
5-8 Reps
@9
2
Stiff Leg Deadlift
3 Sets
5-8 Reps
@9
3
Goblet Squat
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
4
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
5
Leg Extension
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
6
Leg Curl
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
7
Standing Calf Raise
4 Sets
12-15 Reps
@10
Day 4
1
Push Press (Barbell)
3 Sets
5-8 Reps
@9
2
Chin-Up (Weighted)
3 Sets
5-8 Reps
@9
3
Dip (Weighted)
3 Sets
5-8 Reps
@9
4
Hammer Curl
2 Sets
1 Set
8-12 Reps
12-15 Reps
@10
@10
5
Skull Crusher (Barbell)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@10
@10
6
Bicep Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@10
@10
7
Single Arm Overhead Tricep Extension
2 Sets
1 Set
8-12 Reps
12-15 Reps
@10
@10
8
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
9
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@10
10
Shrug (Barbell)
3 Sets
12-15 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
2
Chest Press (Machine)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
3
Chest Fly (Cable)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
4
Tricep Rope Push Down (Cable)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
5
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
Day 2
1
Wide Grip Pull-Up
2 Sets
1 Set
5-8 Reps
8-12 Reps
@9
@10
2
Barbell Row
2 Sets
1 Set
5-8 Reps
8-12 Reps
@9
@10
3
Straight Bar Lat Extension
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
4
Hammer Curl
2 Sets
1 Set
6-10 Reps
12-15 Reps
@9
@10
5
Incline Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
Day 3
1
Squat (Barbell)
3 Sets
5-8 Reps
@9
2
Stiff Leg Deadlift
3 Sets
5-8 Reps
@9
3
Goblet Squat
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
4
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
5
Leg Extension
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
6
Leg Curl
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
7
Standing Calf Raise
4 Sets
12-15 Reps
@10
Day 4
1
Push Press (Barbell)
3 Sets
5-8 Reps
@9
2
Chin-Up (Weighted)
3 Sets
5-8 Reps
@9
3
Dip (Weighted)
3 Sets
5-8 Reps
@9
4
Hammer Curl
2 Sets
1 Set
8-12 Reps
12-15 Reps
@10
@10
5
Skull Crusher (Barbell)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@10
@10
6
Bicep Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@10
@10
7
Single Arm Overhead Tricep Extension
2 Sets
1 Set
8-12 Reps
12-15 Reps
@10
@10
8
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
9
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@10
10
Shrug (Barbell)
3 Sets
12-15 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
2
Chest Press (Machine)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
3
Chest Fly (Cable)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
4
Tricep Rope Push Down (Cable)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
5
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
Day 2
1
Wide Grip Pull-Up
2 Sets
1 Set
5-8 Reps
8-12 Reps
@9
@10
2
Barbell Row
2 Sets
1 Set
5-8 Reps
8-12 Reps
@9
@10
3
Straight Bar Lat Extension
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
4
Hammer Curl
2 Sets
1 Set
6-10 Reps
12-15 Reps
@9
@10
5
Incline Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
Day 3
1
Squat (Barbell)
3 Sets
5-8 Reps
@9
2
Stiff Leg Deadlift
3 Sets
5-8 Reps
@9
3
Goblet Squat
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
4
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
5
Leg Extension
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
6
Leg Curl
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
7
Standing Calf Raise
4 Sets
12-15 Reps
@10
Day 4
1
Push Press (Barbell)
3 Sets
5-8 Reps
@9
2
Chin-Up (Weighted)
3 Sets
5-8 Reps
@9
3
Dip (Weighted)
3 Sets
5-8 Reps
@9
4
Hammer Curl
2 Sets
1 Set
8-12 Reps
12-15 Reps
@10
@10
5
Skull Crusher (Barbell)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@10
@10
6
Bicep Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@10
@10
7
Single Arm Overhead Tricep Extension
2 Sets
1 Set
8-12 Reps
12-15 Reps
@10
@10
8
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
9
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@10
10
Shrug (Barbell)
3 Sets
12-15 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
2
Chest Press (Machine)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
3
Chest Fly (Cable)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
4
Tricep Rope Push Down (Cable)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
5
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
Day 2
1
Wide Grip Pull-Up
2 Sets
1 Set
5-8 Reps
8-12 Reps
@9
@10
2
Barbell Row
2 Sets
1 Set
5-8 Reps
8-12 Reps
@9
@10
3
Straight Bar Lat Extension
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
4
Hammer Curl
2 Sets
1 Set
6-10 Reps
12-15 Reps
@9
@10
5
Incline Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
Day 3
1
Squat (Barbell)
3 Sets
5-8 Reps
@9
2
Stiff Leg Deadlift
3 Sets
5-8 Reps
@9
3
Goblet Squat
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
4
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
5
Leg Extension
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
6
Leg Curl
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
7
Standing Calf Raise
4 Sets
12-15 Reps
@10
Day 4
1
Push Press (Barbell)
3 Sets
5-8 Reps
@9
2
Chin-Up (Weighted)
3 Sets
5-8 Reps
@9
3
Dip (Weighted)
3 Sets
5-8 Reps
@9
4
Hammer Curl
2 Sets
1 Set
8-12 Reps
12-15 Reps
@10
@10
5
Skull Crusher (Barbell)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@10
@10
6
Bicep Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@10
@10
7
Single Arm Overhead Tricep Extension
2 Sets
1 Set
8-12 Reps
12-15 Reps
@10
@10
8
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
9
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@10
10
Shrug (Barbell)
3 Sets
12-15 Reps
@10