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Hybrid Program V3

by Maximiliano A.

Program Description

Lift portion of the Hybrid Program. Run and/or Bike on Push and Pull days to your heart's content. I will attempt to do 1 hour each day. So 4 days a week, it's about 2 hours of training (masochism).

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 27, 2025 08:09
  • Last Edited
    Jun 27, 2025 08:09
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2-4 reps
-
2
Squat (Paused)
2
5 reps
75%
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Seated Hamstring Curl
3
10-12 reps
-
6
Standing Calf Raise
1
10-12 reps
-
7
Decline Crunch (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2-4 reps
-
2
Squat (Paused)
2
5 reps
75%
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Seated Hamstring Curl
3
10-12 reps
-
6
Standing Calf Raise
1
10-12 reps
-
7
Decline Crunch (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2-4 reps
-
2
Squat (Paused)
2
5 reps
75%
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Seated Hamstring Curl
3
10-12 reps
-
6
Standing Calf Raise
1
10-12 reps
-
7
Decline Crunch (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2-4 reps
-
2
Squat (Paused)
2
5 reps
75%
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Seated Hamstring Curl
3
10-12 reps
-
6
Standing Calf Raise
1
10-12 reps
-
7
Decline Crunch (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2-4 reps
-
2
Squat (Paused)
2
5 reps
75%
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Seated Hamstring Curl
3
10-12 reps
-
6
Standing Calf Raise
1
10-12 reps
-
7
Decline Crunch (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2-4 reps
-
2
Squat (Paused)
2
5 reps
75%
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Seated Hamstring Curl
3
10-12 reps
-
6
Standing Calf Raise
1
10-12 reps
-
7
Decline Crunch (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2-4 reps
-
2
Squat (Paused)
2
5 reps
75%
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Seated Hamstring Curl
3
10-12 reps
-
6
Standing Calf Raise
1
10-12 reps
-
7
Decline Crunch (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2-4 reps
-
2
Squat (Paused)
2
5 reps
75%
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Seated Hamstring Curl
3
10-12 reps
-
6
Standing Calf Raise
1
10-12 reps
-
7
Decline Crunch (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2-4 reps
-
2
Squat (Paused)
2
5 reps
75%
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Seated Hamstring Curl
3
10-12 reps
-
6
Standing Calf Raise
1
10-12 reps
-
7
Decline Crunch (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2-4 reps
-
2
Squat (Paused)
2
5 reps
75%
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Seated Hamstring Curl
3
10-12 reps
-
6
Standing Calf Raise
1
10-12 reps
-
7
Decline Crunch (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2-4 reps
-
2
Squat (Paused)
2
5 reps
75%
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Seated Hamstring Curl
3
10-12 reps
-
6
Standing Calf Raise
1
10-12 reps
-
7
Decline Crunch (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2-4 reps
-
2
Squat (Paused)
2
5 reps
75%
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Seated Hamstring Curl
3
10-12 reps
-
6
Standing Calf Raise
1
10-12 reps
-
7
Decline Crunch (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2-4 reps
-
2
Squat (Paused)
2
5 reps
75%
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Seated Hamstring Curl
3
10-12 reps
-
6
Standing Calf Raise
1
10-12 reps
-
7
Decline Crunch (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2-4 reps
-
2
Squat (Paused)
2
5 reps
75%
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Seated Hamstring Curl
3
10-12 reps
-
6
Standing Calf Raise
1
10-12 reps
-
7
Decline Crunch (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2-4 reps
-
2
Squat (Paused)
2
5 reps
75%
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Seated Hamstring Curl
3
10-12 reps
-
6
Standing Calf Raise
1
10-12 reps
-
7
Decline Crunch (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2-4 reps
-
2
Squat (Paused)
2
5 reps
75%
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Seated Hamstring Curl
3
10-12 reps
-
6
Standing Calf Raise
1
10-12 reps
-
7
Decline Crunch (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2-4 reps
-
2
Squat (Paused)
2
5 reps
75%
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Seated Hamstring Curl
3
10-12 reps
-
6
Standing Calf Raise
1
10-12 reps
-
7
Decline Crunch (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2-4 reps
-
2
Squat (Paused)
2
5 reps
75%
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Seated Hamstring Curl
3
10-12 reps
-
6
Standing Calf Raise
1
10-12 reps
-
7
Decline Crunch (Weighted)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Bench Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Dip (Weighted)
3
5-10 reps
-
7
Cross Body Tricep Extension
1
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Bench Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Dip (Weighted)
3
5-10 reps
-
7
Cross Body Tricep Extension
1
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Bench Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Dip (Weighted)
3
5-10 reps
-
7
Cross Body Tricep Extension
1
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Bench Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Dip (Weighted)
3
5-10 reps
-
7
Cross Body Tricep Extension
1
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Bench Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Dip (Weighted)
3
5-10 reps
-
7
Cross Body Tricep Extension
1
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Bench Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Dip (Weighted)
3
5-10 reps
-
7
Cross Body Tricep Extension
1
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Bench Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Dip (Weighted)
3
5-10 reps
-
7
Cross Body Tricep Extension
1
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Bench Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Dip (Weighted)
3
5-10 reps
-
7
Cross Body Tricep Extension
1
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Bench Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Dip (Weighted)
3
5-10 reps
-
7
Cross Body Tricep Extension
1
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Bench Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Dip (Weighted)
3
5-10 reps
-
7
Cross Body Tricep Extension
1
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Bench Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Dip (Weighted)
3
5-10 reps
-
7
Cross Body Tricep Extension
1
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Bench Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Dip (Weighted)
3
5-10 reps
-
7
Cross Body Tricep Extension
1
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Bench Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Dip (Weighted)
3
5-10 reps
-
7
Cross Body Tricep Extension
1
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Bench Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Dip (Weighted)
3
5-10 reps
-
7
Cross Body Tricep Extension
1
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Bench Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Dip (Weighted)
3
5-10 reps
-
7
Cross Body Tricep Extension
1
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Bench Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Dip (Weighted)
3
5-10 reps
-
7
Cross Body Tricep Extension
1
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Bench Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Dip (Weighted)
3
5-10 reps
-
7
Cross Body Tricep Extension
1
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Bench Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Dip (Weighted)
3
5-10 reps
-
7
Cross Body Tricep Extension
1
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Feeder Sets Lat Pulldown
4
10 reps
-
2
Failure Set
1
10 reps
-
3
Drop Set
1
10 reps
70%
4
Machine Pull 3 Different Grips
3
10-12 reps
-
5
Bottom-Half Db Pullover
2
10-12 reps
-
6
Face Pull
3
12-15 reps
-
7
Hammer Curl (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Feeder Sets Lat Pulldown
4
10 reps
-
2
Failure Set
1
10 reps
-
3
Drop Set
1
10 reps
70%
4
Machine Pull 3 Different Grips
3
10-12 reps
-
5
Bottom-Half Db Pullover
2
10-12 reps
-
6
Face Pull
3
12-15 reps
-
7
Hammer Curl (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Feeder Sets Lat Pulldown
4
10 reps
-
2
Failure Set
1
10 reps
-
3
Drop Set
1
10 reps
70%
4
Machine Pull 3 Different Grips
3
10-12 reps
-
5
Bottom-Half Db Pullover
2
10-12 reps
-
6
Face Pull
3
12-15 reps
-
7
Hammer Curl (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Feeder Sets Lat Pulldown
4
10 reps
-
2
Failure Set
1
10 reps
-
3
Drop Set
1
10 reps
70%
4
Machine Pull 3 Different Grips
3
10-12 reps
-
5
Bottom-Half Db Pullover
2
10-12 reps
-
6
Face Pull
3
12-15 reps
-
7
Hammer Curl (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Feeder Sets Lat Pulldown
4
10 reps
-
2
Failure Set
1
10 reps
-
3
Drop Set
1
10 reps
70%
4
Machine Pull 3 Different Grips
3
10-12 reps
-
5
Bottom-Half Db Pullover
2
10-12 reps
-
6
Face Pull
3
12-15 reps
-
7
Hammer Curl (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Feeder Sets Lat Pulldown
4
10 reps
-
2
Failure Set
1
10 reps
-
3
Drop Set
1
10 reps
70%
4
Machine Pull 3 Different Grips
3
10-12 reps
-
5
Bottom-Half Db Pullover
2
10-12 reps
-
6
Face Pull
3
12-15 reps
-
7
Hammer Curl (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Feeder Sets Lat Pulldown
4
10 reps
-
2
Failure Set
1
10 reps
-
3
Drop Set
1
10 reps
70%
4
Machine Pull 3 Different Grips
3
10-12 reps
-
5
Bottom-Half Db Pullover
2
10-12 reps
-
6
Face Pull
3
12-15 reps
-
7
Hammer Curl (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Feeder Sets Lat Pulldown
4
10 reps
-
2
Failure Set
1
10 reps
-
3
Drop Set
1
10 reps
70%
4
Machine Pull 3 Different Grips
3
10-12 reps
-
5
Bottom-Half Db Pullover
2
10-12 reps
-
6
Face Pull
3
12-15 reps
-
7
Hammer Curl (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Feeder Sets Lat Pulldown
4
10 reps
-
2
Failure Set
1
10 reps
-
3
Drop Set
1
10 reps
70%
4
Machine Pull 3 Different Grips
3
10-12 reps
-
5
Bottom-Half Db Pullover
2
10-12 reps
-
6
Face Pull
3
12-15 reps
-
7
Hammer Curl (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Feeder Sets Lat Pulldown
4
10 reps
-
2
Failure Set
1
10 reps
-
3
Drop Set
1
10 reps
70%
4
Machine Pull 3 Different Grips
3
10-12 reps
-
5
Bottom-Half Db Pullover
2
10-12 reps
-
6
Face Pull
3
12-15 reps
-
7
Hammer Curl (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Feeder Sets Lat Pulldown
4
10 reps
-
2
Failure Set
1
10 reps
-
3
Drop Set
1
10 reps
70%
4
Machine Pull 3 Different Grips
3
10-12 reps
-
5
Bottom-Half Db Pullover
2
10-12 reps
-
6
Face Pull
3
12-15 reps
-
7
Hammer Curl (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Feeder Sets Lat Pulldown
4
10 reps
-
2
Failure Set
1
10 reps
-
3
Drop Set
1
10 reps
70%
4
Machine Pull 3 Different Grips
3
10-12 reps
-
5
Bottom-Half Db Pullover
2
10-12 reps
-
6
Face Pull
3
12-15 reps
-
7
Hammer Curl (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Feeder Sets Lat Pulldown
4
10 reps
-
2
Failure Set
1
10 reps
-
3
Drop Set
1
10 reps
70%
4
Machine Pull 3 Different Grips
3
10-12 reps
-
5
Bottom-Half Db Pullover
2
10-12 reps
-
6
Face Pull
3
12-15 reps
-
7
Hammer Curl (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Feeder Sets Lat Pulldown
4
10 reps
-
2
Failure Set
1
10 reps
-
3
Drop Set
1
10 reps
70%
4
Machine Pull 3 Different Grips
3
10-12 reps
-
5
Bottom-Half Db Pullover
2
10-12 reps
-
6
Face Pull
3
12-15 reps
-
7
Hammer Curl (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Feeder Sets Lat Pulldown
4
10 reps
-
2
Failure Set
1
10 reps
-
3
Drop Set
1
10 reps
70%
4
Machine Pull 3 Different Grips
3
10-12 reps
-
5
Bottom-Half Db Pullover
2
10-12 reps
-
6
Face Pull
3
12-15 reps
-
7
Hammer Curl (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Feeder Sets Lat Pulldown
4
10 reps
-
2
Failure Set
1
10 reps
-
3
Drop Set
1
10 reps
70%
4
Machine Pull 3 Different Grips
3
10-12 reps
-
5
Bottom-Half Db Pullover
2
10-12 reps
-
6
Face Pull
3
12-15 reps
-
7
Hammer Curl (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Feeder Sets Lat Pulldown
4
10 reps
-
2
Failure Set
1
10 reps
-
3
Drop Set
1
10 reps
70%
4
Machine Pull 3 Different Grips
3
10-12 reps
-
5
Bottom-Half Db Pullover
2
10-12 reps
-
6
Face Pull
3
12-15 reps
-
7
Hammer Curl (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Feeder Sets Lat Pulldown
4
10 reps
-
2
Failure Set
1
10 reps
-
3
Drop Set
1
10 reps
70%
4
Machine Pull 3 Different Grips
3
10-12 reps
-
5
Bottom-Half Db Pullover
2
10-12 reps
-
6
Face Pull
3
12-15 reps
-
7
Hammer Curl (Dumbbell)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Bench Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Dip (Weighted)
3
5-10 reps
-
7
Cross Body Tricep Extension
1
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Bench Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Dip (Weighted)
3
5-10 reps
-
7
Cross Body Tricep Extension
1
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Bench Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Dip (Weighted)
3
5-10 reps
-
7
Cross Body Tricep Extension
1
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Bench Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Dip (Weighted)
3
5-10 reps
-
7
Cross Body Tricep Extension
1
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Bench Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Dip (Weighted)
3
5-10 reps
-
7
Cross Body Tricep Extension
1
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Bench Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Dip (Weighted)
3
5-10 reps
-
7
Cross Body Tricep Extension
1
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Bench Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Dip (Weighted)
3
5-10 reps
-
7
Cross Body Tricep Extension
1
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Bench Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Dip (Weighted)
3
5-10 reps
-
7
Cross Body Tricep Extension
1
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Bench Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Dip (Weighted)
3
5-10 reps
-
7
Cross Body Tricep Extension
1
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Bench Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Dip (Weighted)
3
5-10 reps
-
7
Cross Body Tricep Extension
1
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Bench Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Dip (Weighted)
3
5-10 reps
-
7
Cross Body Tricep Extension
1
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Bench Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Dip (Weighted)
3
5-10 reps
-
7
Cross Body Tricep Extension
1
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Bench Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Dip (Weighted)
3
5-10 reps
-
7
Cross Body Tricep Extension
1
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Bench Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Dip (Weighted)
3
5-10 reps
-
7
Cross Body Tricep Extension
1
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Bench Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Dip (Weighted)
3
5-10 reps
-
7
Cross Body Tricep Extension
1
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Bench Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Dip (Weighted)
3
5-10 reps
-
7
Cross Body Tricep Extension
1
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Bench Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Dip (Weighted)
3
5-10 reps
-
7
Cross Body Tricep Extension
1
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Bench Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Dip (Weighted)
3
5-10 reps
-
7
Cross Body Tricep Extension
1
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Feeder Sets Lat Pulldown
4
10 reps
-
2
Failure Set
1
10 reps
-
3
Drop Set
1
10 reps
70%
4
Machine Pull 3 Different Grips
3
10-12 reps
-
5
Bottom-Half Db Pullover
2
10-12 reps
-
6
Face Pull
3
12-15 reps
-
7
Hammer Curl (Dumbbell)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Feeder Sets Lat Pulldown
4
10 reps
-
2
Failure Set
1
10 reps
-
3
Drop Set
1
10 reps
70%
4
Machine Pull 3 Different Grips
3
10-12 reps
-
5
Bottom-Half Db Pullover
2
10-12 reps
-
6
Face Pull
3
12-15 reps
-
7
Hammer Curl (Dumbbell)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Feeder Sets Lat Pulldown
4
10 reps
-
2
Failure Set
1
10 reps
-
3
Drop Set
1
10 reps
70%
4
Machine Pull 3 Different Grips
3
10-12 reps
-
5
Bottom-Half Db Pullover
2
10-12 reps
-
6
Face Pull
3
12-15 reps
-
7
Hammer Curl (Dumbbell)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Feeder Sets Lat Pulldown
4
10 reps
-
2
Failure Set
1
10 reps
-
3
Drop Set
1
10 reps
70%
4
Machine Pull 3 Different Grips
3
10-12 reps
-
5
Bottom-Half Db Pullover
2
10-12 reps
-
6
Face Pull
3
12-15 reps
-
7
Hammer Curl (Dumbbell)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Feeder Sets Lat Pulldown
4
10 reps
-
2
Failure Set
1
10 reps
-
3
Drop Set
1
10 reps
70%
4
Machine Pull 3 Different Grips
3
10-12 reps
-
5
Bottom-Half Db Pullover
2
10-12 reps
-
6
Face Pull
3
12-15 reps
-
7
Hammer Curl (Dumbbell)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Feeder Sets Lat Pulldown
4
10 reps
-
2
Failure Set
1
10 reps
-
3
Drop Set
1
10 reps
70%
4
Machine Pull 3 Different Grips
3
10-12 reps
-
5
Bottom-Half Db Pullover
2
10-12 reps
-
6
Face Pull
3
12-15 reps
-
7
Hammer Curl (Dumbbell)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Feeder Sets Lat Pulldown
4
10 reps
-
2
Failure Set
1
10 reps
-
3
Drop Set
1
10 reps
70%
4
Machine Pull 3 Different Grips
3
10-12 reps
-
5
Bottom-Half Db Pullover
2
10-12 reps
-
6
Face Pull
3
12-15 reps
-
7
Hammer Curl (Dumbbell)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Feeder Sets Lat Pulldown
4
10 reps
-
2
Failure Set
1
10 reps
-
3
Drop Set
1
10 reps
70%
4
Machine Pull 3 Different Grips
3
10-12 reps
-
5
Bottom-Half Db Pullover
2
10-12 reps
-
6
Face Pull
3
12-15 reps
-
7
Hammer Curl (Dumbbell)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Feeder Sets Lat Pulldown
4
10 reps
-
2
Failure Set
1
10 reps
-
3
Drop Set
1
10 reps
70%
4
Machine Pull 3 Different Grips
3
10-12 reps
-
5
Bottom-Half Db Pullover
2
10-12 reps
-
6
Face Pull
3
12-15 reps
-
7
Hammer Curl (Dumbbell)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Feeder Sets Lat Pulldown
4
10 reps
-
2
Failure Set
1
10 reps
-
3
Drop Set
1
10 reps
70%
4
Machine Pull 3 Different Grips
3
10-12 reps
-
5
Bottom-Half Db Pullover
2
10-12 reps
-
6
Face Pull
3
12-15 reps
-
7
Hammer Curl (Dumbbell)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Feeder Sets Lat Pulldown
4
10 reps
-
2
Failure Set
1
10 reps
-
3
Drop Set
1
10 reps
70%
4
Machine Pull 3 Different Grips
3
10-12 reps
-
5
Bottom-Half Db Pullover
2
10-12 reps
-
6
Face Pull
3
12-15 reps
-
7
Hammer Curl (Dumbbell)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Feeder Sets Lat Pulldown
4
10 reps
-
2
Failure Set
1
10 reps
-
3
Drop Set
1
10 reps
70%
4
Machine Pull 3 Different Grips
3
10-12 reps
-
5
Bottom-Half Db Pullover
2
10-12 reps
-
6
Face Pull
3
12-15 reps
-
7
Hammer Curl (Dumbbell)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Feeder Sets Lat Pulldown
4
10 reps
-
2
Failure Set
1
10 reps
-
3
Drop Set
1
10 reps
70%
4
Machine Pull 3 Different Grips
3
10-12 reps
-
5
Bottom-Half Db Pullover
2
10-12 reps
-
6
Face Pull
3
12-15 reps
-
7
Hammer Curl (Dumbbell)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Feeder Sets Lat Pulldown
4
10 reps
-
2
Failure Set
1
10 reps
-
3
Drop Set
1
10 reps
70%
4
Machine Pull 3 Different Grips
3
10-12 reps
-
5
Bottom-Half Db Pullover
2
10-12 reps
-
6
Face Pull
3
12-15 reps
-
7
Hammer Curl (Dumbbell)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Feeder Sets Lat Pulldown
4
10 reps
-
2
Failure Set
1
10 reps
-
3
Drop Set
1
10 reps
70%
4
Machine Pull 3 Different Grips
3
10-12 reps
-
5
Bottom-Half Db Pullover
2
10-12 reps
-
6
Face Pull
3
12-15 reps
-
7
Hammer Curl (Dumbbell)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Feeder Sets Lat Pulldown
4
10 reps
-
2
Failure Set
1
10 reps
-
3
Drop Set
1
10 reps
70%
4
Machine Pull 3 Different Grips
3
10-12 reps
-
5
Bottom-Half Db Pullover
2
10-12 reps
-
6
Face Pull
3
12-15 reps
-
7
Hammer Curl (Dumbbell)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Feeder Sets Lat Pulldown
4
10 reps
-
2
Failure Set
1
10 reps
-
3
Drop Set
1
10 reps
70%
4
Machine Pull 3 Different Grips
3
10-12 reps
-
5
Bottom-Half Db Pullover
2
10-12 reps
-
6
Face Pull
3
12-15 reps
-
7
Hammer Curl (Dumbbell)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Feeder Sets Lat Pulldown
4
10 reps
-
2
Failure Set
1
10 reps
-
3
Drop Set
1
10 reps
70%
4
Machine Pull 3 Different Grips
3
10-12 reps
-
5
Bottom-Half Db Pullover
2
10-12 reps
-
6
Face Pull
3
12-15 reps
-
7
Hammer Curl (Dumbbell)
2
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-4 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Decline Crunch (Weighted)
3
10-12 reps
-
6
Standing Calf Raise
1
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-4 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Decline Crunch (Weighted)
3
10-12 reps
-
6
Standing Calf Raise
1
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-4 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Decline Crunch (Weighted)
3
10-12 reps
-
6
Standing Calf Raise
1
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-4 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Decline Crunch (Weighted)
3
10-12 reps
-
6
Standing Calf Raise
1
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-4 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Decline Crunch (Weighted)
3
10-12 reps
-
6
Standing Calf Raise
1
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-4 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Decline Crunch (Weighted)
3
10-12 reps
-
6
Standing Calf Raise
1
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-4 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Decline Crunch (Weighted)
3
10-12 reps
-
6
Standing Calf Raise
1
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-4 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Decline Crunch (Weighted)
3
10-12 reps
-
6
Standing Calf Raise
1
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-4 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Decline Crunch (Weighted)
3
10-12 reps
-
6
Standing Calf Raise
1
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-4 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Decline Crunch (Weighted)
3
10-12 reps
-
6
Standing Calf Raise
1
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-4 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Decline Crunch (Weighted)
3
10-12 reps
-
6
Standing Calf Raise
1
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-4 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Decline Crunch (Weighted)
3
10-12 reps
-
6
Standing Calf Raise
1
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-4 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Decline Crunch (Weighted)
3
10-12 reps
-
6
Standing Calf Raise
1
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-4 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Decline Crunch (Weighted)
3
10-12 reps
-
6
Standing Calf Raise
1
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-4 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Decline Crunch (Weighted)
3
10-12 reps
-
6
Standing Calf Raise
1
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-4 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Decline Crunch (Weighted)
3
10-12 reps
-
6
Standing Calf Raise
1
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-4 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Decline Crunch (Weighted)
3
10-12 reps
-
6
Standing Calf Raise
1
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-4 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Decline Crunch (Weighted)
3
10-12 reps
-
6
Standing Calf Raise
1
10-12 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Squat (Barbell)
1 Set
2-4 Reps
-
2
Squat (Paused)
2 Sets
5 Reps
75%
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
4
Walking Lunge (Dumbbell)
2 Sets
20 Reps
-
5
Seated Hamstring Curl
3 Sets
10-12 Reps
-
6
Standing Calf Raise
1 Set
10-12 Reps
-
7
Decline Crunch (Weighted)
3 Sets
10-12 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
3-5 Reps
-
2
Bench Press (Barbell)
2 Sets
10 Reps
75%
3
Standing Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
-
4
Chest Fly (Machine)
3 Sets
12-15 Reps
-
5
Cross-Body Cable Y-Raise
3 Sets
12-15 Reps
-
6
Dip (Weighted)
3 Sets
5-10 Reps
-
7
Cross Body Tricep Extension
1 Set
10-12 Reps
-
Day 3
1
Feeder Sets Lat Pulldown
4 Sets
10 Reps
-
2
Failure Set
1 Set
10 Reps
-
3
Drop Set
1 Set
10 Reps
70%
4
Machine Pull 3 Different Grips
3 Sets
10-12 Reps
-
5
Bottom-Half Db Pullover
2 Sets
10-12 Reps
-
6
Face Pull
3 Sets
12-15 Reps
-
7
Hammer Curl (Dumbbell)
2 Sets
10-12 Reps
-
Day 4
1
Bench Press (Barbell)
1 Set
3-5 Reps
-
2
Bench Press (Barbell)
2 Sets
10 Reps
75%
3
Standing Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
-
4
Chest Fly (Machine)
3 Sets
12-15 Reps
-
5
Cross-Body Cable Y-Raise
3 Sets
12-15 Reps
-
6
Dip (Weighted)
3 Sets
5-10 Reps
-
7
Cross Body Tricep Extension
1 Set
10-12 Reps
-
Day 5
1
Feeder Sets Lat Pulldown
4 Sets
10 Reps
-
2
Failure Set
1 Set
10 Reps
-
3
Drop Set
1 Set
10 Reps
70%
4
Machine Pull 3 Different Grips
3 Sets
10-12 Reps
-
5
Bottom-Half Db Pullover
2 Sets
10-12 Reps
-
6
Face Pull
3 Sets
12-15 Reps
-
7
Hammer Curl (Dumbbell)
2 Sets
10-12 Reps
-
Day 6
1
Deadlift (Barbell)
1 Set
2-4 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
3
Walking Lunge (Dumbbell)
2 Sets
20 Reps
-
4
Seated Hamstring Curl
3 Sets
10-12 Reps
-
5
Decline Crunch (Weighted)
3 Sets
10-12 Reps
-
6
Standing Calf Raise
1 Set
10-12 Reps
-