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Hybrid Hypertrophy XL – 6-Day Split

by Sim

Program Description

🚀 Hybrid Hypertrophy XL: 12 Weeks to Next-Level Muscle Growth 🔥 Description: Ready to take your physique to the next dimension? This isn’t your average gym plan — this is Hybrid Hypertrophy XL, a high-volume, scientifically-designed 12-week training system engineered to blow up your chest, carve your arms, and build monstrous legs and calves. Built on evidence-backed principles of hypertrophy, progressive overload, and training intensity, this 6-day split combines: • Proven compound lifts • Targeted isolation for maximum pump • Calisthenics integration for functional aesthetics • High-frequency calf work to finally grow your lower legs Whether you’re plateaued or just hungry for serious growth — this is your blueprint. ⸻ 🧬 What You’ll Get: ✅ 6-Day Push/Pull/Legs Training Split ✅ 90–120 Min Science-Driven Workouts ✅ 10–20 Sets Per Muscle Group Weekly (Optimal Growth Zone) ✅ Advanced Techniques: Drop Sets, Supersets, Slow Eccentrics ✅ Balanced Focus on Chest, Arms, Legs, Glutes, Back + Calves ✅ Deload Week Built In for Recovery & Longevity ✅ Manual-friendly layout for beginners to experienced lifters ⸻ 💥 Who It’s For: • Lifters with 1+ year experience • Anyone tired of mediocre plans with zero structure • Gym rats chasing size, strength, AND aesthetics • Intermediate lifters wanting to break plateaus • Those looking to incorporate calisthenics alongside hypertrophy ⸻ 🧠 Program Philosophy: “Train like a monster, recover like a pro, eat like a king — and you will grow.” ⸻ 📆 Duration: 12 Weeks 6 Days a Week Repeatable / Modifiable / Brutally Effective

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 26, 2025 04:18
  • Last Edited
    Jul 10, 2025 01:22

Summary

Unlock your muscle-building potential with the Hybrid Hypertrophy XL – a comprehensive 12-week program designed for serious lifters. This 6-day split focuses on targeted strength training, combining push and pull workouts to maximize hypertrophy across all major muscle groups. Each session includes a mix of compound and isolation exercises, ensuring balanced development and optimal recovery. Perfect for those ready to elevate their training and achieve impressive gains!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
80%
2
Incline Bench Press (Dumbbell)
4
12 reps
80%
3
Chest Press (Machine)
3
12 reps
80%
4
Seated Shoulder Press (Dumbbell)
4
8 reps
80%
5
Lateral Raise (Dumbbell)
4
15-20 reps
80%
6
Chest Fly (Cable)
3
15 reps
80%
7
Tricep Dip (Bodyweight)
3
10 reps
80%
8
Overhead Tricep Extension (Cable)
3
15 reps
80%
9
Tricep Pushdown (Cable)
3
20 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
80%
2
Incline Bench Press (Dumbbell)
4
12 reps
80%
3
Chest Press (Machine)
3
12 reps
80%
4
Seated Shoulder Press (Dumbbell)
4
8 reps
80%
5
Lateral Raise (Dumbbell)
4
15-20 reps
80%
6
Chest Fly (Cable)
3
15 reps
80%
7
Tricep Dip (Bodyweight)
3
10 reps
80%
8
Overhead Tricep Extension (Cable)
3
15 reps
80%
9
Tricep Pushdown (Cable)
3
20 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
80%
2
Incline Bench Press (Dumbbell)
4
12 reps
80%
3
Chest Press (Machine)
3
12 reps
80%
4
Seated Shoulder Press (Dumbbell)
4
8 reps
80%
5
Lateral Raise (Dumbbell)
4
15-20 reps
80%
6
Chest Fly (Cable)
3
15 reps
80%
7
Tricep Dip (Bodyweight)
3
10 reps
80%
8
Overhead Tricep Extension (Cable)
3
15 reps
80%
9
Tricep Pushdown (Cable)
3
20 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
80%
2
Incline Bench Press (Dumbbell)
4
12 reps
80%
3
Chest Press (Machine)
3
12 reps
80%
4
Seated Shoulder Press (Dumbbell)
4
8 reps
80%
5
Lateral Raise (Dumbbell)
4
15-20 reps
80%
6
Chest Fly (Cable)
3
15 reps
80%
7
Tricep Dip (Bodyweight)
3
10 reps
80%
8
Overhead Tricep Extension (Cable)
3
15 reps
80%
9
Tricep Pushdown (Cable)
3
20 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
80%
2
Incline Bench Press (Dumbbell)
4
12 reps
80%
3
Chest Press (Machine)
3
12 reps
80%
4
Seated Shoulder Press (Dumbbell)
4
8 reps
80%
5
Lateral Raise (Dumbbell)
4
15-20 reps
80%
6
Chest Fly (Cable)
3
15 reps
80%
7
Tricep Dip (Bodyweight)
3
10 reps
80%
8
Overhead Tricep Extension (Cable)
3
15 reps
80%
9
Tricep Pushdown (Cable)
3
20 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
80%
2
Incline Bench Press (Dumbbell)
4
12 reps
80%
3
Chest Press (Machine)
3
12 reps
80%
4
Seated Shoulder Press (Dumbbell)
4
8 reps
80%
5
Lateral Raise (Dumbbell)
4
15-20 reps
80%
6
Chest Fly (Cable)
3
15 reps
80%
7
Tricep Dip (Bodyweight)
3
10 reps
80%
8
Overhead Tricep Extension (Cable)
3
15 reps
80%
9
Tricep Pushdown (Cable)
3
20 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
80%
2
Incline Bench Press (Dumbbell)
4
12 reps
80%
3
Chest Press (Machine)
3
12 reps
80%
4
Seated Shoulder Press (Dumbbell)
4
8 reps
80%
5
Lateral Raise (Dumbbell)
4
15-20 reps
80%
6
Chest Fly (Cable)
3
15 reps
80%
7
Tricep Dip (Bodyweight)
3
10 reps
80%
8
Overhead Tricep Extension (Cable)
3
15 reps
80%
9
Tricep Pushdown (Cable)
3
20 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
80%
2
Incline Bench Press (Dumbbell)
4
12 reps
80%
3
Chest Press (Machine)
3
12 reps
80%
4
Seated Shoulder Press (Dumbbell)
4
8 reps
80%
5
Lateral Raise (Dumbbell)
4
15-20 reps
80%
6
Chest Fly (Cable)
3
15 reps
80%
7
Tricep Dip (Bodyweight)
3
10 reps
80%
8
Overhead Tricep Extension (Cable)
3
15 reps
80%
9
Tricep Pushdown (Cable)
3
20 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
80%
2
Incline Bench Press (Dumbbell)
4
12 reps
80%
3
Chest Press (Machine)
3
12 reps
80%
4
Seated Shoulder Press (Dumbbell)
4
8 reps
80%
5
Lateral Raise (Dumbbell)
4
15-20 reps
80%
6
Chest Fly (Cable)
3
15 reps
80%
7
Tricep Dip (Bodyweight)
3
10 reps
80%
8
Overhead Tricep Extension (Cable)
3
15 reps
80%
9
Tricep Pushdown (Cable)
3
20 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
80%
2
Incline Bench Press (Dumbbell)
4
12 reps
80%
3
Chest Press (Machine)
3
12 reps
80%
4
Seated Shoulder Press (Dumbbell)
4
8 reps
80%
5
Lateral Raise (Dumbbell)
4
15-20 reps
80%
6
Chest Fly (Cable)
3
15 reps
80%
7
Tricep Dip (Bodyweight)
3
10 reps
80%
8
Overhead Tricep Extension (Cable)
3
15 reps
80%
9
Tricep Pushdown (Cable)
3
20 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
80%
2
Incline Bench Press (Dumbbell)
4
12 reps
80%
3
Chest Press (Machine)
3
12 reps
80%
4
Seated Shoulder Press (Dumbbell)
4
8 reps
80%
5
Lateral Raise (Dumbbell)
4
15-20 reps
80%
6
Chest Fly (Cable)
3
15 reps
80%
7
Tricep Dip (Bodyweight)
3
10 reps
80%
8
Overhead Tricep Extension (Cable)
3
15 reps
80%
9
Tricep Pushdown (Cable)
3
20 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
80%
2
Incline Bench Press (Dumbbell)
4
12 reps
80%
3
Chest Press (Machine)
3
12 reps
80%
4
Seated Shoulder Press (Dumbbell)
4
8 reps
80%
5
Lateral Raise (Dumbbell)
4
15-20 reps
80%
6
Chest Fly (Cable)
3
15 reps
80%
7
Tricep Dip (Bodyweight)
3
10 reps
80%
8
Overhead Tricep Extension (Cable)
3
15 reps
80%
9
Tricep Pushdown (Cable)
3
20 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-12 reps
80%
2
Bent Over Row (Barbell)
4
12 reps
80%
3
Lat Pulldown
4
12 reps
80%
4
Seated Row (Cable)
3
15 reps
80%
5
Preacher Curl (Dumbbell)
4
10-12 reps
80%
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
80%
7
Face Pull
4
20 reps
80%
8
Seated Calf Raise
4
20 reps
80%
9
Standing Calf Raise
4
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-12 reps
80%
2
Bent Over Row (Barbell)
4
12 reps
80%
3
Lat Pulldown
4
12 reps
80%
4
Seated Row (Cable)
3
15 reps
80%
5
Preacher Curl (Dumbbell)
4
10-12 reps
80%
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
80%
7
Face Pull
4
20 reps
80%
8
Seated Calf Raise
4
20 reps
80%
9
Standing Calf Raise
4
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-12 reps
80%
2
Bent Over Row (Barbell)
4
12 reps
80%
3
Lat Pulldown
4
12 reps
80%
4
Seated Row (Cable)
3
15 reps
80%
5
Preacher Curl (Dumbbell)
4
10-12 reps
80%
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
80%
7
Face Pull
4
20 reps
80%
8
Seated Calf Raise
4
20 reps
80%
9
Standing Calf Raise
4
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-12 reps
80%
2
Bent Over Row (Barbell)
4
12 reps
80%
3
Lat Pulldown
4
12 reps
80%
4
Seated Row (Cable)
3
15 reps
80%
5
Preacher Curl (Dumbbell)
4
10-12 reps
80%
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
80%
7
Face Pull
4
20 reps
80%
8
Seated Calf Raise
4
20 reps
80%
9
Standing Calf Raise
4
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-12 reps
80%
2
Bent Over Row (Barbell)
4
12 reps
80%
3
Lat Pulldown
4
12 reps
80%
4
Seated Row (Cable)
3
15 reps
80%
5
Preacher Curl (Dumbbell)
4
10-12 reps
80%
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
80%
7
Face Pull
4
20 reps
80%
8
Seated Calf Raise
4
20 reps
80%
9
Standing Calf Raise
4
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-12 reps
80%
2
Bent Over Row (Barbell)
4
12 reps
80%
3
Lat Pulldown
4
12 reps
80%
4
Seated Row (Cable)
3
15 reps
80%
5
Preacher Curl (Dumbbell)
4
10-12 reps
80%
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
80%
7
Face Pull
4
20 reps
80%
8
Seated Calf Raise
4
20 reps
80%
9
Standing Calf Raise
4
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-12 reps
80%
2
Bent Over Row (Barbell)
4
12 reps
80%
3
Lat Pulldown
4
12 reps
80%
4
Seated Row (Cable)
3
15 reps
80%
5
Preacher Curl (Dumbbell)
4
10-12 reps
80%
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
80%
7
Face Pull
4
20 reps
80%
8
Seated Calf Raise
4
20 reps
80%
9
Standing Calf Raise
4
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-12 reps
80%
2
Bent Over Row (Barbell)
4
12 reps
80%
3
Lat Pulldown
4
12 reps
80%
4
Seated Row (Cable)
3
15 reps
80%
5
Preacher Curl (Dumbbell)
4
10-12 reps
80%
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
80%
7
Face Pull
4
20 reps
80%
8
Seated Calf Raise
4
20 reps
80%
9
Standing Calf Raise
4
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-12 reps
80%
2
Bent Over Row (Barbell)
4
12 reps
80%
3
Lat Pulldown
4
12 reps
80%
4
Seated Row (Cable)
3
15 reps
80%
5
Preacher Curl (Dumbbell)
4
10-12 reps
80%
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
80%
7
Face Pull
4
20 reps
80%
8
Seated Calf Raise
4
20 reps
80%
9
Standing Calf Raise
4
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-12 reps
80%
2
Bent Over Row (Barbell)
4
12 reps
80%
3
Lat Pulldown
4
12 reps
80%
4
Seated Row (Cable)
3
15 reps
80%
5
Preacher Curl (Dumbbell)
4
10-12 reps
80%
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
80%
7
Face Pull
4
20 reps
80%
8
Seated Calf Raise
4
20 reps
80%
9
Standing Calf Raise
4
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-12 reps
80%
2
Bent Over Row (Barbell)
4
12 reps
80%
3
Lat Pulldown
4
12 reps
80%
4
Seated Row (Cable)
3
15 reps
80%
5
Preacher Curl (Dumbbell)
4
10-12 reps
80%
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
80%
7
Face Pull
4
20 reps
80%
8
Seated Calf Raise
4
20 reps
80%
9
Standing Calf Raise
4
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-12 reps
80%
2
Bent Over Row (Barbell)
4
12 reps
80%
3
Lat Pulldown
4
12 reps
80%
4
Seated Row (Cable)
3
15 reps
80%
5
Preacher Curl (Dumbbell)
4
10-12 reps
80%
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
80%
7
Face Pull
4
20 reps
80%
8
Seated Calf Raise
4
20 reps
80%
9
Standing Calf Raise
4
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
80%
2
Hack Squat
3
12 reps
80%
3
Walking Lunge (Dumbbell)
3
15 reps
80%
4A
Leg Press
4
15 reps
80%
4B
Leg Press
4
12 reps
80%
5
Leg Extension
4
15 reps
80%
6
Standing Calf Raise
4
15 reps
80%
7
Single Leg Calf Raise
3
15 reps
80%
8
Hanging Leg Raise
3
15 reps
80%
9
Decline Sit Up (Weighted)
3
20 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
80%
2
Hack Squat
3
12 reps
80%
3
Walking Lunge (Dumbbell)
3
15 reps
80%
4A
Leg Press
4
15 reps
80%
4B
Leg Press
4
12 reps
80%
5
Leg Extension
4
15 reps
80%
6
Standing Calf Raise
4
15 reps
80%
7
Single Leg Calf Raise
3
15 reps
80%
8
Hanging Leg Raise
3
15 reps
80%
9
Decline Sit Up (Weighted)
3
20 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
80%
2
Hack Squat
3
12 reps
80%
3
Walking Lunge (Dumbbell)
3
15 reps
80%
4A
Leg Press
4
15 reps
80%
4B
Leg Press
4
12 reps
80%
5
Leg Extension
4
15 reps
80%
6
Standing Calf Raise
4
15 reps
80%
7
Single Leg Calf Raise
3
15 reps
80%
8
Hanging Leg Raise
3
15 reps
80%
9
Decline Sit Up (Weighted)
3
20 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
80%
2
Hack Squat
3
12 reps
80%
3
Walking Lunge (Dumbbell)
3
15 reps
80%
4A
Leg Press
4
15 reps
80%
4B
Leg Press
4
12 reps
80%
5
Leg Extension
4
15 reps
80%
6
Standing Calf Raise
4
15 reps
80%
7
Single Leg Calf Raise
3
15 reps
80%
8
Hanging Leg Raise
3
15 reps
80%
9
Decline Sit Up (Weighted)
3
20 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
80%
2
Hack Squat
3
12 reps
80%
3
Walking Lunge (Dumbbell)
3
15 reps
80%
4A
Leg Press
4
15 reps
80%
4B
Leg Press
4
12 reps
80%
5
Leg Extension
4
15 reps
80%
6
Standing Calf Raise
4
15 reps
80%
7
Single Leg Calf Raise
3
15 reps
80%
8
Hanging Leg Raise
3
15 reps
80%
9
Decline Sit Up (Weighted)
3
20 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
80%
2
Hack Squat
3
12 reps
80%
3
Walking Lunge (Dumbbell)
3
15 reps
80%
4A
Leg Press
4
15 reps
80%
4B
Leg Press
4
12 reps
80%
5
Leg Extension
4
15 reps
80%
6
Standing Calf Raise
4
15 reps
80%
7
Single Leg Calf Raise
3
15 reps
80%
8
Hanging Leg Raise
3
15 reps
80%
9
Decline Sit Up (Weighted)
3
20 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
80%
2
Hack Squat
3
12 reps
80%
3
Walking Lunge (Dumbbell)
3
15 reps
80%
4A
Leg Press
4
15 reps
80%
4B
Leg Press
4
12 reps
80%
5
Leg Extension
4
15 reps
80%
6
Standing Calf Raise
4
15 reps
80%
7
Single Leg Calf Raise
3
15 reps
80%
8
Hanging Leg Raise
3
15 reps
80%
9
Decline Sit Up (Weighted)
3
20 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
80%
2
Hack Squat
3
12 reps
80%
3
Walking Lunge (Dumbbell)
3
15 reps
80%
4A
Leg Press
4
15 reps
80%
4B
Leg Press
4
12 reps
80%
5
Leg Extension
4
15 reps
80%
6
Standing Calf Raise
4
15 reps
80%
7
Single Leg Calf Raise
3
15 reps
80%
8
Hanging Leg Raise
3
15 reps
80%
9
Decline Sit Up (Weighted)
3
20 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
80%
2
Hack Squat
3
12 reps
80%
3
Walking Lunge (Dumbbell)
3
15 reps
80%
4A
Leg Press
4
15 reps
80%
4B
Leg Press
4
12 reps
80%
5
Leg Extension
4
15 reps
80%
6
Standing Calf Raise
4
15 reps
80%
7
Single Leg Calf Raise
3
15 reps
80%
8
Hanging Leg Raise
3
15 reps
80%
9
Decline Sit Up (Weighted)
3
20 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
80%
2
Hack Squat
3
12 reps
80%
3
Walking Lunge (Dumbbell)
3
15 reps
80%
4A
Leg Press
4
15 reps
80%
4B
Leg Press
4
12 reps
80%
5
Leg Extension
4
15 reps
80%
6
Standing Calf Raise
4
15 reps
80%
7
Single Leg Calf Raise
3
15 reps
80%
8
Hanging Leg Raise
3
15 reps
80%
9
Decline Sit Up (Weighted)
3
20 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
80%
2
Hack Squat
3
12 reps
80%
3
Walking Lunge (Dumbbell)
3
15 reps
80%
4A
Leg Press
4
15 reps
80%
4B
Leg Press
4
12 reps
80%
5
Leg Extension
4
15 reps
80%
6
Standing Calf Raise
4
15 reps
80%
7
Single Leg Calf Raise
3
15 reps
80%
8
Hanging Leg Raise
3
15 reps
80%
9
Decline Sit Up (Weighted)
3
20 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
80%
2
Hack Squat
3
12 reps
80%
3
Walking Lunge (Dumbbell)
3
15 reps
80%
4A
Leg Press
4
15 reps
80%
4B
Leg Press
4
12 reps
80%
5
Leg Extension
4
15 reps
80%
6
Standing Calf Raise
4
15 reps
80%
7
Single Leg Calf Raise
3
15 reps
80%
8
Hanging Leg Raise
3
15 reps
80%
9
Decline Sit Up (Weighted)
3
20 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
40 reps
80%
2
Incline Bench Press (Barbell)
3
12 reps
80%
3
Bench Press (Dumbbell)
3
10-12 reps
80%
4
Ring Dip
3
AMRAP
80%
5
Pike Push Up
3
12 reps
80%
6A
Lateral Raise (Dumbbell)
4
12 reps
80%
6B
Upright Row (Barbell)
4
12 reps
80%
7
Skull Crusher (Dumbbell)
3
12 reps
80%
8
Tricep Pushdown (Cable)
3
15 reps
80%
9
Deficit Handstand Push Up
3
1 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
40 reps
80%
2
Incline Bench Press (Barbell)
3
12 reps
80%
3
Bench Press (Dumbbell)
3
10-12 reps
80%
4
Ring Dip
3
AMRAP
80%
5
Pike Push Up
3
12 reps
80%
6A
Lateral Raise (Dumbbell)
4
12 reps
80%
6B
Upright Row (Barbell)
4
12 reps
80%
7
Skull Crusher (Dumbbell)
3
12 reps
80%
8
Tricep Pushdown (Cable)
3
15 reps
80%
9
Deficit Handstand Push Up
3
1 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
40 reps
80%
2
Incline Bench Press (Barbell)
3
12 reps
80%
3
Bench Press (Dumbbell)
3
10-12 reps
80%
4
Ring Dip
3
AMRAP
80%
5
Pike Push Up
3
12 reps
80%
6A
Lateral Raise (Dumbbell)
4
12 reps
80%
6B
Upright Row (Barbell)
4
12 reps
80%
7
Skull Crusher (Dumbbell)
3
12 reps
80%
8
Tricep Pushdown (Cable)
3
15 reps
80%
9
Deficit Handstand Push Up
3
1 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
40 reps
80%
2
Incline Bench Press (Barbell)
3
12 reps
80%
3
Bench Press (Dumbbell)
3
10-12 reps
80%
4
Ring Dip
3
AMRAP
80%
5
Pike Push Up
3
12 reps
80%
6A
Lateral Raise (Dumbbell)
4
12 reps
80%
6B
Upright Row (Barbell)
4
12 reps
80%
7
Skull Crusher (Dumbbell)
3
12 reps
80%
8
Tricep Pushdown (Cable)
3
15 reps
80%
9
Deficit Handstand Push Up
3
1 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
40 reps
80%
2
Incline Bench Press (Barbell)
3
12 reps
80%
3
Bench Press (Dumbbell)
3
10-12 reps
80%
4
Ring Dip
3
AMRAP
80%
5
Pike Push Up
3
12 reps
80%
6A
Lateral Raise (Dumbbell)
4
12 reps
80%
6B
Upright Row (Barbell)
4
12 reps
80%
7
Skull Crusher (Dumbbell)
3
12 reps
80%
8
Tricep Pushdown (Cable)
3
15 reps
80%
9
Deficit Handstand Push Up
3
1 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
40 reps
80%
2
Incline Bench Press (Barbell)
3
12 reps
80%
3
Bench Press (Dumbbell)
3
10-12 reps
80%
4
Ring Dip
3
AMRAP
80%
5
Pike Push Up
3
12 reps
80%
6A
Lateral Raise (Dumbbell)
4
12 reps
80%
6B
Upright Row (Barbell)
4
12 reps
80%
7
Skull Crusher (Dumbbell)
3
12 reps
80%
8
Tricep Pushdown (Cable)
3
15 reps
80%
9
Deficit Handstand Push Up
3
1 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
40 reps
80%
2
Incline Bench Press (Barbell)
3
12 reps
80%
3
Bench Press (Dumbbell)
3
10-12 reps
80%
4
Ring Dip
3
AMRAP
80%
5
Pike Push Up
3
12 reps
80%
6A
Lateral Raise (Dumbbell)
4
12 reps
80%
6B
Upright Row (Barbell)
4
12 reps
80%
7
Skull Crusher (Dumbbell)
3
12 reps
80%
8
Tricep Pushdown (Cable)
3
15 reps
80%
9
Deficit Handstand Push Up
3
1 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
40 reps
80%
2
Incline Bench Press (Barbell)
3
12 reps
80%
3
Bench Press (Dumbbell)
3
10-12 reps
80%
4
Ring Dip
3
AMRAP
80%
5
Pike Push Up
3
12 reps
80%
6A
Lateral Raise (Dumbbell)
4
12 reps
80%
6B
Upright Row (Barbell)
4
12 reps
80%
7
Skull Crusher (Dumbbell)
3
12 reps
80%
8
Tricep Pushdown (Cable)
3
15 reps
80%
9
Deficit Handstand Push Up
3
1 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
40 reps
80%
2
Incline Bench Press (Barbell)
3
12 reps
80%
3
Bench Press (Dumbbell)
3
10-12 reps
80%
4
Ring Dip
3
AMRAP
80%
5
Pike Push Up
3
12 reps
80%
6A
Lateral Raise (Dumbbell)
4
12 reps
80%
6B
Upright Row (Barbell)
4
12 reps
80%
7
Skull Crusher (Dumbbell)
3
12 reps
80%
8
Tricep Pushdown (Cable)
3
15 reps
80%
9
Deficit Handstand Push Up
3
1 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
40 reps
80%
2
Incline Bench Press (Barbell)
3
12 reps
80%
3
Bench Press (Dumbbell)
3
10-12 reps
80%
4
Ring Dip
3
AMRAP
80%
5
Pike Push Up
3
12 reps
80%
6A
Lateral Raise (Dumbbell)
4
12 reps
80%
6B
Upright Row (Barbell)
4
12 reps
80%
7
Skull Crusher (Dumbbell)
3
12 reps
80%
8
Tricep Pushdown (Cable)
3
15 reps
80%
9
Deficit Handstand Push Up
3
1 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
40 reps
80%
2
Incline Bench Press (Barbell)
3
12 reps
80%
3
Bench Press (Dumbbell)
3
10-12 reps
80%
4
Ring Dip
3
AMRAP
80%
5
Pike Push Up
3
12 reps
80%
6A
Lateral Raise (Dumbbell)
4
12 reps
80%
6B
Upright Row (Barbell)
4
12 reps
80%
7
Skull Crusher (Dumbbell)
3
12 reps
80%
8
Tricep Pushdown (Cable)
3
15 reps
80%
9
Deficit Handstand Push Up
3
1 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
40 reps
80%
2
Incline Bench Press (Barbell)
3
12 reps
80%
3
Bench Press (Dumbbell)
3
10-12 reps
80%
4
Ring Dip
3
AMRAP
80%
5
Pike Push Up
3
12 reps
80%
6A
Lateral Raise (Dumbbell)
4
12 reps
80%
6B
Upright Row (Barbell)
4
12 reps
80%
7
Skull Crusher (Dumbbell)
3
12 reps
80%
8
Tricep Pushdown (Cable)
3
15 reps
80%
9
Deficit Handstand Push Up
3
1 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
80%
2
Chin-Up (Weighted)
4
10 reps
80%
3
T-Bar Row
4
12 reps
80%
4
Chest Supported Row (Dumbbell)
3
12 reps
80%
5
Hammer Curl
4
12 reps
80%
6
Bicep Curl (Dumbbell)
4
10-12 reps
80%
7
Wrist Curls
3
15 reps
80%
8
Calf Raise (Leg Press)
4
15-20 reps
80%
9
Standing Calf Raise
4
20 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
80%
2
Chin-Up (Weighted)
4
10 reps
80%
3
T-Bar Row
4
12 reps
80%
4
Chest Supported Row (Dumbbell)
3
12 reps
80%
5
Hammer Curl
4
12 reps
80%
6
Bicep Curl (Dumbbell)
4
10-12 reps
80%
7
Wrist Curls
3
15 reps
80%
8
Calf Raise (Leg Press)
4
15-20 reps
80%
9
Standing Calf Raise
4
20 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
80%
2
Chin-Up (Weighted)
4
10 reps
80%
3
T-Bar Row
4
12 reps
80%
4
Chest Supported Row (Dumbbell)
3
12 reps
80%
5
Hammer Curl
4
12 reps
80%
6
Bicep Curl (Dumbbell)
4
10-12 reps
80%
7
Wrist Curls
3
15 reps
80%
8
Calf Raise (Leg Press)
4
15-20 reps
80%
9
Standing Calf Raise
4
20 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
80%
2
Chin-Up (Weighted)
4
10 reps
80%
3
T-Bar Row
4
12 reps
80%
4
Chest Supported Row (Dumbbell)
3
12 reps
80%
5
Hammer Curl
4
12 reps
80%
6
Bicep Curl (Dumbbell)
4
10-12 reps
80%
7
Wrist Curls
3
15 reps
80%
8
Calf Raise (Leg Press)
4
15-20 reps
80%
9
Standing Calf Raise
4
20 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
80%
2
Chin-Up (Weighted)
4
10 reps
80%
3
T-Bar Row
4
12 reps
80%
4
Chest Supported Row (Dumbbell)
3
12 reps
80%
5
Hammer Curl
4
12 reps
80%
6
Bicep Curl (Dumbbell)
4
10-12 reps
80%
7
Wrist Curls
3
15 reps
80%
8
Calf Raise (Leg Press)
4
15-20 reps
80%
9
Standing Calf Raise
4
20 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
80%
2
Chin-Up (Weighted)
4
10 reps
80%
3
T-Bar Row
4
12 reps
80%
4
Chest Supported Row (Dumbbell)
3
12 reps
80%
5
Hammer Curl
4
12 reps
80%
6
Bicep Curl (Dumbbell)
4
10-12 reps
80%
7
Wrist Curls
3
15 reps
80%
8
Calf Raise (Leg Press)
4
15-20 reps
80%
9
Standing Calf Raise
4
20 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
80%
2
Chin-Up (Weighted)
4
10 reps
80%
3
T-Bar Row
4
12 reps
80%
4
Chest Supported Row (Dumbbell)
3
12 reps
80%
5
Hammer Curl
4
12 reps
80%
6
Bicep Curl (Dumbbell)
4
10-12 reps
80%
7
Wrist Curls
3
15 reps
80%
8
Calf Raise (Leg Press)
4
15-20 reps
80%
9
Standing Calf Raise
4
20 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
80%
2
Chin-Up (Weighted)
4
10 reps
80%
3
T-Bar Row
4
12 reps
80%
4
Chest Supported Row (Dumbbell)
3
12 reps
80%
5
Hammer Curl
4
12 reps
80%
6
Bicep Curl (Dumbbell)
4
10-12 reps
80%
7
Wrist Curls
3
15 reps
80%
8
Calf Raise (Leg Press)
4
15-20 reps
80%
9
Standing Calf Raise
4
20 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
80%
2
Chin-Up (Weighted)
4
10 reps
80%
3
T-Bar Row
4
12 reps
80%
4
Chest Supported Row (Dumbbell)
3
12 reps
80%
5
Hammer Curl
4
12 reps
80%
6
Bicep Curl (Dumbbell)
4
10-12 reps
80%
7
Wrist Curls
3
15 reps
80%
8
Calf Raise (Leg Press)
4
15-20 reps
80%
9
Standing Calf Raise
4
20 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
80%
2
Chin-Up (Weighted)
4
10 reps
80%
3
T-Bar Row
4
12 reps
80%
4
Chest Supported Row (Dumbbell)
3
12 reps
80%
5
Hammer Curl
4
12 reps
80%
6
Bicep Curl (Dumbbell)
4
10-12 reps
80%
7
Wrist Curls
3
15 reps
80%
8
Calf Raise (Leg Press)
4
15-20 reps
80%
9
Standing Calf Raise
4
20 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
80%
2
Chin-Up (Weighted)
4
10 reps
80%
3
T-Bar Row
4
12 reps
80%
4
Chest Supported Row (Dumbbell)
3
12 reps
80%
5
Hammer Curl
4
12 reps
80%
6
Bicep Curl (Dumbbell)
4
10-12 reps
80%
7
Wrist Curls
3
15 reps
80%
8
Calf Raise (Leg Press)
4
15-20 reps
80%
9
Standing Calf Raise
4
20 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
80%
2
Chin-Up (Weighted)
4
10 reps
80%
3
T-Bar Row
4
12 reps
80%
4
Chest Supported Row (Dumbbell)
3
12 reps
80%
5
Hammer Curl
4
12 reps
80%
6
Bicep Curl (Dumbbell)
4
10-12 reps
80%
7
Wrist Curls
3
15 reps
80%
8
Calf Raise (Leg Press)
4
15-20 reps
80%
9
Standing Calf Raise
4
20 reps
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
80%
2
Hip Thrust (Machine)
4
12 reps
80%
3
Hamstring Curl
3
15 reps
80%
4
Glute Kickback (Cable)
3
12 reps
80%
5
Step-Up (Weighted)
3
10 reps
80%
6
Wood Chop
3
20 reps
80%
7
Decline Crunch (Weighted)
3
20 reps
80%
8
Farmer's Walk (Weighted)
3
1 reps
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
80%
2
Hip Thrust (Machine)
4
12 reps
80%
3
Hamstring Curl
3
15 reps
80%
4
Glute Kickback (Cable)
3
12 reps
80%
5
Step-Up (Weighted)
3
10 reps
80%
6
Wood Chop
3
20 reps
80%
7
Decline Crunch (Weighted)
3
20 reps
80%
8
Farmer's Walk (Weighted)
3
1 reps
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
80%
2
Hip Thrust (Machine)
4
12 reps
80%
3
Hamstring Curl
3
15 reps
80%
4
Glute Kickback (Cable)
3
12 reps
80%
5
Step-Up (Weighted)
3
10 reps
80%
6
Wood Chop
3
20 reps
80%
7
Decline Crunch (Weighted)
3
20 reps
80%
8
Farmer's Walk (Weighted)
3
1 reps
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
80%
2
Hip Thrust (Machine)
4
12 reps
80%
3
Hamstring Curl
3
15 reps
80%
4
Glute Kickback (Cable)
3
12 reps
80%
5
Step-Up (Weighted)
3
10 reps
80%
6
Wood Chop
3
20 reps
80%
7
Decline Crunch (Weighted)
3
20 reps
80%
8
Farmer's Walk (Weighted)
3
1 reps
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
80%
2
Hip Thrust (Machine)
4
12 reps
80%
3
Hamstring Curl
3
15 reps
80%
4
Glute Kickback (Cable)
3
12 reps
80%
5
Step-Up (Weighted)
3
10 reps
80%
6
Wood Chop
3
20 reps
80%
7
Decline Crunch (Weighted)
3
20 reps
80%
8
Farmer's Walk (Weighted)
3
1 reps
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
80%
2
Hip Thrust (Machine)
4
12 reps
80%
3
Hamstring Curl
3
15 reps
80%
4
Glute Kickback (Cable)
3
12 reps
80%
5
Step-Up (Weighted)
3
10 reps
80%
6
Wood Chop
3
20 reps
80%
7
Decline Crunch (Weighted)
3
20 reps
80%
8
Farmer's Walk (Weighted)
3
1 reps
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
80%
2
Hip Thrust (Machine)
4
12 reps
80%
3
Hamstring Curl
3
15 reps
80%
4
Glute Kickback (Cable)
3
12 reps
80%
5
Step-Up (Weighted)
3
10 reps
80%
6
Wood Chop
3
20 reps
80%
7
Decline Crunch (Weighted)
3
20 reps
80%
8
Farmer's Walk (Weighted)
3
1 reps
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
80%
2
Hip Thrust (Machine)
4
12 reps
80%
3
Hamstring Curl
3
15 reps
80%
4
Glute Kickback (Cable)
3
12 reps
80%
5
Step-Up (Weighted)
3
10 reps
80%
6
Wood Chop
3
20 reps
80%
7
Decline Crunch (Weighted)
3
20 reps
80%
8
Farmer's Walk (Weighted)
3
1 reps
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
80%
2
Hip Thrust (Machine)
4
12 reps
80%
3
Hamstring Curl
3
15 reps
80%
4
Glute Kickback (Cable)
3
12 reps
80%
5
Step-Up (Weighted)
3
10 reps
80%
6
Wood Chop
3
20 reps
80%
7
Decline Crunch (Weighted)
3
20 reps
80%
8
Farmer's Walk (Weighted)
3
1 reps
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
80%
2
Hip Thrust (Machine)
4
12 reps
80%
3
Hamstring Curl
3
15 reps
80%
4
Glute Kickback (Cable)
3
12 reps
80%
5
Step-Up (Weighted)
3
10 reps
80%
6
Wood Chop
3
20 reps
80%
7
Decline Crunch (Weighted)
3
20 reps
80%
8
Farmer's Walk (Weighted)
3
1 reps
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
80%
2
Hip Thrust (Machine)
4
12 reps
80%
3
Hamstring Curl
3
15 reps
80%
4
Glute Kickback (Cable)
3
12 reps
80%
5
Step-Up (Weighted)
3
10 reps
80%
6
Wood Chop
3
20 reps
80%
7
Decline Crunch (Weighted)
3
20 reps
80%
8
Farmer's Walk (Weighted)
3
1 reps
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
80%
2
Hip Thrust (Machine)
4
12 reps
80%
3
Hamstring Curl
3
15 reps
80%
4
Glute Kickback (Cable)
3
12 reps
80%
5
Step-Up (Weighted)
3
10 reps
80%
6
Wood Chop
3
20 reps
80%
7
Decline Crunch (Weighted)
3
20 reps
80%
8
Farmer's Walk (Weighted)
3
1 reps
80%
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
12 Reps
80%
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
80%
3
Chest Press (Machine)
3 Sets
12 Reps
80%
4
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
80%
5
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
80%
6
Chest Fly (Cable)
3 Sets
15 Reps
80%
7
Tricep Dip (Bodyweight)
3 Sets
10 Reps
80%
8
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
80%
9
Tricep Pushdown (Cable)
3 Sets
20 Reps
80%
Day 2
1
Pull-Up (Weighted)
4 Sets
8-12 Reps
80%
2
Bent Over Row (Barbell)
4 Sets
12 Reps
80%
3
Lat Pulldown
4 Sets
12 Reps
80%
4
Seated Row (Cable)
3 Sets
15 Reps
80%
5
Preacher Curl (Dumbbell)
4 Sets
10-12 Reps
80%
6
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
80%
7
Face Pull
4 Sets
20 Reps
80%
8
Seated Calf Raise
4 Sets
20 Reps
80%
9
Standing Calf Raise
4 Sets
12 Reps
@9.5
Day 3
1
Squat (Barbell)
4 Sets
8-12 Reps
80%
2
Hack Squat
3 Sets
12 Reps
80%
3
Walking Lunge (Dumbbell)
3 Sets
15 Reps
80%
4A
Leg Press
4 Sets
15 Reps
80%
4B
Leg Press
4 Sets
12 Reps
80%
5
Leg Extension
4 Sets
15 Reps
80%
6
Standing Calf Raise
4 Sets
15 Reps
80%
7
Single Leg Calf Raise
3 Sets
15 Reps
80%
8
Hanging Leg Raise
3 Sets
15 Reps
80%
9
Decline Sit Up (Weighted)
3 Sets
20 Reps
80%
Day 4
1
Dip (Weighted)
4 Sets
40 Reps
80%
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
80%
3
Bench Press (Dumbbell)
3 Sets
10-12 Reps
80%
4
Ring Dip
3 Sets
AMRAP
80%
5
Pike Push Up
3 Sets
12 Reps
80%
6A
Lateral Raise (Dumbbell)
4 Sets
12 Reps
80%
6B
Upright Row (Barbell)
4 Sets
12 Reps
80%
7
Skull Crusher (Dumbbell)
3 Sets
12 Reps
80%
8
Tricep Pushdown (Cable)
3 Sets
15 Reps
80%
9
Deficit Handstand Push Up
3 Sets
1 Reps
80%
Day 5
1
Deadlift (Barbell)
4 Sets
6-8 Reps
80%
2
Chin-Up (Weighted)
4 Sets
10 Reps
80%
3
T-Bar Row
4 Sets
12 Reps
80%
4
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
80%
5
Hammer Curl
4 Sets
12 Reps
80%
6
Bicep Curl (Dumbbell)
4 Sets
10-12 Reps
80%
7
Wrist Curls
3 Sets
15 Reps
80%
8
Calf Raise (Leg Press)
4 Sets
15-20 Reps
80%
9
Standing Calf Raise
4 Sets
20 Reps
80%
Day 6
1
Romanian Deadlift (Barbell)
4 Sets
10 Reps
80%
2
Hip Thrust (Machine)
4 Sets
12 Reps
80%
3
Hamstring Curl
3 Sets
15 Reps
80%
4
Glute Kickback (Cable)
3 Sets
12 Reps
80%
5
Step-Up (Weighted)
3 Sets
10 Reps
80%
6
Wood Chop
3 Sets
20 Reps
80%
7
Decline Crunch (Weighted)
3 Sets
20 Reps
80%
8
Farmer's Walk (Weighted)
3 Sets
1 Reps
80%