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BoostcampPNG
Alpha Dad
by Sean D.
Program Description
Superhuman Ripped (Alpha Lion)
Program Overview
Level
Intermediate
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Jun 30, 2024 08:25
Last Edited
Jul 01, 2024 08:16
down_app
Week 1
1 / 12 Weeks
Day 1
1A
Underhand Lat Pulldown
2 Sets
8-10 Reps
@10
1B
Lat Pulldown
2 Sets
8-10 Reps
@10
2
Standing Pullover (Cable)
2 Sets
0.5 mins
@10
3
Bicep Curl (EZ Bar)
2 Sets
0.5 mins
@10
4
Alternating Dumbbell Curl
2 Sets
2 Sets
8-10 Reps
3-5 Reps
@10
@10
5
Wide Grip Pull-Up
1 Set
2 Sets
AMRAP
AMRAP
@10
6
Shrug (Dumbbell)
2 Sets
0.5 mins
@10
7
Front Raise
2 Sets
0.5 mins
@10
Day 2
1
Bench Press (Dumbbell)
2 Sets
2 Sets
8-10 Reps
3-5 Reps
@10
@10
2
Seated Front Raise
2 Sets
0.5 mins
@10
3A
Seated Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
@10
3B
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
@10
4
Pullover (Dumbbell)
2 Sets
0.5 mins
@10
5A
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@10
5B
Dip (Bodyweight)
2 Sets
8-10 Reps
@10
6
Tricep Extension (Cable)
2 Sets
0.5 mins
@10
7
Decline Sit Up (Weighted)
2 Sets
2 Sets
8-10 Reps
8-10 Reps
@10
@7
Day 3
1
Leg Press (45 Degrees)
3 Sets
3 Sets
8-10 Reps
3-5 Reps
@10
@10
2
Walking Lunge (Dumbbell)
3 Sets
8-10 Reps
@10
3
Deadlift (Dumbbell)
3 Sets
3 Sets
8-10 Reps
8-10 Reps
@10
@7
4
Standing Calf Raise
2 Sets
0.5 mins
@10
5
Standing Pullover (Cable)
2 Sets
0.5 mins
@10
6
Lat Pulldown (Close Grip)
2 Sets
0.5 mins
@10
7
High Row
2 Sets
0.5 mins
@10
Day 4
1
Bent Over Row (Barbell)
3 Sets
3 Sets
8-10 Reps
3-5 Reps
@10
@10
2
Seated Row (Cable)
2 Sets
0.5 mins
@10
3
Bicep Curl (Dumbbell)
3 Sets
3 Sets
8-10 Reps
3-5 Reps
@10
@10
4
Spider Curl
2 Sets
0.5 mins
@10
5A
Shrug (Dumbbell)
2 Sets
0.5 mins
@10
5B
Rear Delt Fly (Dumbbell)
2 Sets
0.5 mins
@10
6A
Reverse Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@10
6B
Concentration Curl
3 Sets
8-10 Reps
@10
7
Shrug (Dumbbell)
2 Sets
0.5 mins
@10
Day 5
1
Bench Press (Dumbbell)
3 Sets
3 Sets
8-10 Reps
3-5 Reps
@10
@10
2
Incline Bench Press (Barbell)
3 Sets
3 Sets
8-10 Reps
3-5 Reps
@10
@10
3
Pec Fly (Dumbbell)
2 Sets
0.5 mins
@10
4
Lateral Raise (Dumbbell)
3 Sets
3 Sets
8-10 Reps
8-10 Reps
@10
@7
5A
Tricep Rope Push Down (Cable)
2 Sets
8-10 Reps
@10
5B
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@10
6
French Press
3 Sets
3 Sets
8-10 Reps
3-5 Reps
@10
@10
7
Decline Sit Up (Weighted)
3 Sets
3 Sets
8-10 Reps
8-10 Reps
@10
@7
Day 1
1
Squat (Barbell)
3 Sets
3 Sets
8-10 Reps
3-5 Reps
@10
@10
2
Leg Press (45 Degrees)
3 Sets
3 Sets
8-10 Reps
3-5 Reps
@10
@10
3
Deadlift (Dumbbell)
6 Sets
8-10 Reps
@10
4
Standing Calf Raise
2 Sets
0.5 mins
@10
5
Walking Lunge (Dumbbell)
2 Sets
8-10 Reps
@10
6
Seated Row (Cable)
6 Sets
8-10 Reps
@10
7
Upright Row (Cable)
2 Sets
0.5 mins
@10
Day 2
1A
Underhand Lat Pulldown
2 Sets
8-10 Reps
@10
1B
Lat Pulldown
2 Sets
8-10 Reps
@10
2
Standing Pullover (Cable)
2 Sets
0.5 mins
@10
3
Bicep Curl (EZ Bar)
2 Sets
0.5 mins
@10
4
Alternating Dumbbell Curl
2 Sets
2 Sets
8-10 Reps
3-5 Reps
@10
@10
5
Wide Grip Pull-Up
1 Set
2 Sets
AMRAP
AMRAP
@10
6
Shrug (Dumbbell)
2 Sets
0.5 mins
@10
7
Front Raise
2 Sets
0.5 mins
@10
Day 3
1
Bench Press (Dumbbell)
2 Sets
2 Sets
8-10 Reps
3-5 Reps
@10
@10
2
Seated Front Raise
2 Sets
0.5 mins
@10
3A
Seated Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
@10
3B
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
@10
4
Pullover (Dumbbell)
2 Sets
0.5 mins
@10
5A
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@10
5B
Dip (Bodyweight)
2 Sets
8-10 Reps
@10
6
Tricep Extension (Cable)
2 Sets
0.5 mins
@10
7
Decline Sit Up (Weighted)
2 Sets
2 Sets
8-10 Reps
8-10 Reps
@10
@7
Day 4
1
Leg Press (45 Degrees)
3 Sets
3 Sets
8-10 Reps
3-5 Reps
@10
@10
2
Walking Lunge (Dumbbell)
3 Sets
8-10 Reps
@10
3
Deadlift (Dumbbell)
3 Sets
3 Sets
8-10 Reps
8-10 Reps
@10
@7
4
Standing Calf Raise
2 Sets
0.5 mins
@10
5
Standing Pullover (Cable)
2 Sets
0.5 mins
@10
6
Lat Pulldown (Close Grip)
2 Sets
0.5 mins
@10
7
High Row
2 Sets
0.5 mins
@10
Day 5
1
Bent Over Row (Barbell)
3 Sets
3 Sets
8-10 Reps
3-5 Reps
@10
@10
2
Seated Row (Cable)
2 Sets
0.5 mins
@10
3
Bicep Curl (Dumbbell)
3 Sets
3 Sets
8-10 Reps
3-5 Reps
@10
@10
4
Spider Curl
2 Sets
0.5 mins
@10
5A
Shrug (Dumbbell)
2 Sets
0.5 mins
@10
5B
Rear Delt Fly (Dumbbell)
2 Sets
0.5 mins
@10
6A
Reverse Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@10
6B
Concentration Curl
3 Sets
8-10 Reps
@10
7
Shrug (Dumbbell)
2 Sets
0.5 mins
@10
Day 1
1
Bench Press (Dumbbell)
3 Sets
3 Sets
8-10 Reps
3-5 Reps
@10
@10
2
Incline Bench Press (Barbell)
3 Sets
3 Sets
8-10 Reps
3-5 Reps
@10
@10
3
Pec Fly (Dumbbell)
2 Sets
0.5 mins
@10
4
Lateral Raise (Dumbbell)
3 Sets
3 Sets
8-10 Reps
8-10 Reps
@10
@7
5A
Tricep Rope Push Down (Cable)
2 Sets
8-10 Reps
@10
5B
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@10
6
French Press
3 Sets
3 Sets
8-10 Reps
3-5 Reps
@10
@10
7
Decline Sit Up (Weighted)
3 Sets
3 Sets
8-10 Reps
8-10 Reps
@10
@7
Day 2
1
Squat (Barbell)
3 Sets
3 Sets
8-10 Reps
3-5 Reps
@10
@10
2
Leg Press (45 Degrees)
3 Sets
3 Sets
8-10 Reps
3-5 Reps
@10
@10
3
Deadlift (Dumbbell)
6 Sets
8-10 Reps
@10
4
Standing Calf Raise
2 Sets
0.5 mins
@10
5
Walking Lunge (Dumbbell)
2 Sets
8-10 Reps
@10
6
Seated Row (Cable)
6 Sets
8-10 Reps
@10
7
Upright Row (Cable)
2 Sets
0.5 mins
@10
Day 3
1A
Underhand Lat Pulldown
2 Sets
8-10 Reps
@10
1B
Lat Pulldown
2 Sets
8-10 Reps
@10
2
Standing Pullover (Cable)
2 Sets
0.5 mins
@10
3
Bicep Curl (EZ Bar)
2 Sets
0.5 mins
@10
4
Alternating Dumbbell Curl
2 Sets
2 Sets
8-10 Reps
3-5 Reps
@10
@10
5
Wide Grip Pull-Up
1 Set
2 Sets
AMRAP
AMRAP
@10
6
Shrug (Dumbbell)
2 Sets
0.5 mins
@10
7
Front Raise
2 Sets
0.5 mins
@10
Day 4
1
Bench Press (Dumbbell)
2 Sets
2 Sets
8-10 Reps
3-5 Reps
@10
@10
2
Seated Front Raise
2 Sets
0.5 mins
@10
3A
Seated Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
@10
3B
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
@10
4
Pullover (Dumbbell)
2 Sets
0.5 mins
@10
5A
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@10
5B
Dip (Bodyweight)
2 Sets
8-10 Reps
@10
6
Tricep Extension (Cable)
2 Sets
0.5 mins
@10
7
Decline Sit Up (Weighted)
2 Sets
2 Sets
8-10 Reps
8-10 Reps
@10
@7
Day 5
1
Leg Press (45 Degrees)
3 Sets
3 Sets
8-10 Reps
3-5 Reps
@10
@10
2
Walking Lunge (Dumbbell)
3 Sets
8-10 Reps
@10
3
Deadlift (Dumbbell)
3 Sets
3 Sets
8-10 Reps
8-10 Reps
@10
@7
4
Standing Calf Raise
2 Sets
0.5 mins
@10
5
Standing Pullover (Cable)
2 Sets
0.5 mins
@10
6
Lat Pulldown (Close Grip)
2 Sets
0.5 mins
@10
7
High Row
2 Sets
0.5 mins
@10
Day 1
1
Bent Over Row (Barbell)
3 Sets
3 Sets
8-10 Reps
3-5 Reps
@10
@10
2
Seated Row (Cable)
2 Sets
0.5 mins
@10
3
Bicep Curl (Dumbbell)
3 Sets
3 Sets
8-10 Reps
3-5 Reps
@10
@10
4
Spider Curl
2 Sets
0.5 mins
@10
5A
Shrug (Dumbbell)
2 Sets
0.5 mins
@10
5B
Rear Delt Fly (Dumbbell)
2 Sets
0.5 mins
@10
6A
Zottman Curl
1 Set
8-10 Reps
@10
6B
Inner Bicep Blaster
3 Sets
8-10 Reps
@10
7
Shrug (Dumbbell)
2 Sets
0.5 mins
@10
Day 2
1
Bench Press (Dumbbell)
3 Sets
3 Sets
8-10 Reps
3-5 Reps
@10
@10
2
Incline Bench Press (Barbell)
3 Sets
3 Sets
8-10 Reps
3-5 Reps
@10
@10
3
Pec Fly (Dumbbell)
2 Sets
0.5 mins
@10
4
Lateral Raise (Dumbbell)
3 Sets
3 Sets
8-10 Reps
8-10 Reps
@10
@7
5A
Tricep Rope Push Down (Cable)
2 Sets
8-10 Reps
@10
5B
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@10
6
French Press
3 Sets
3 Sets
8-10 Reps
3-5 Reps
@10
@10
7
Decline Sit Up (Weighted)
3 Sets
3 Sets
8-10 Reps
8-10 Reps
@10
@7
Day 3
1
Squat (Barbell)
3 Sets
3 Sets
8-10 Reps
3-5 Reps
@10
@10
2
Leg Press (45 Degrees)
3 Sets
3 Sets
8-10 Reps
3-5 Reps
@10
@10
3
Deadlift (Dumbbell)
6 Sets
8-10 Reps
@10
4
Standing Calf Raise
2 Sets
0.5 mins
@10
5
Walking Lunge (Dumbbell)
2 Sets
8-10 Reps
@10
6
Seated Row (Cable)
6 Sets
8-10 Reps
@10
7
Upright Row (Cable)
2 Sets
0.5 mins
@10
Day 4
1A
Underhand Lat Pulldown
2 Sets
8-10 Reps
@10
1B
Lat Pulldown
2 Sets
8-10 Reps
@10
2
Standing Pullover (Cable)
2 Sets
0.5 mins
@10
3
Bicep Curl (EZ Bar)
2 Sets
0.5 mins
@10
4
Alternating Dumbbell Curl
2 Sets
2 Sets
8-10 Reps
3-5 Reps
@10
@10
5
Wide Grip Pull-Up
1 Set
2 Sets
AMRAP
AMRAP
@10
6
Shrug (Dumbbell)
2 Sets
0.5 mins
@10
7
Front Raise
2 Sets
0.5 mins
@10
Day 5
1
Bench Press (Dumbbell)
2 Sets
2 Sets
8-10 Reps
3-5 Reps
@10
@10
2
Seated Front Raise
2 Sets
0.5 mins
@10
3A
Seated Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
@10
3B
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
@10
4
Pullover (Dumbbell)
2 Sets
0.5 mins
@10
5A
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@10
5B
Dip (Bodyweight)
2 Sets
8-10 Reps
@10
6
Tricep Extension (Cable)
2 Sets
0.5 mins
@10
7
Decline Sit Up (Weighted)
2 Sets
2 Sets
8-10 Reps
8-10 Reps
@10
@7
Day 1
1
Squat (Barbell)
4 Sets
6-8 Reps
@10
2
Leg Extension
3 Sets
0.5 mins
@10
3
Deadlift (Smith Machine)
3 Sets
8-10 Reps
@10
4
Tricep Kickback
3 Sets
0.5 mins
@10
5
Skull crusher EZ Bar
3 Sets
3 Sets
8-10 Reps
4-5 Reps
@10
@10
6
Incline Curl (Dumbbell)
3 Sets
3 Sets
8-10 Reps
4-5 Reps
@10
@10
7
Hammer Curl
3 Sets
8-10 Reps
@10
Day 2
1
Bench Press (Dumbbell)
3 Sets
3 Sets
8-10 Reps
4-5 Reps
@10
@10
2
Bench Press (Barbell)
3 Sets
0.5 mins
@10
3
Incline Bench Press (Dumbbell)
3 Sets
3 Sets
8-10 Reps
4-5 Reps
@10
@10
4
Incline Fly Press (Dumbbell)
3 Sets
0.5 mins
@10
5
Front Raise
3 Sets
0.5 mins
@10
6
Lateral Raise (Dumbbell)
3 Sets
3 Sets
8-10 Reps
8-10 Reps
@10
@7
7
Bicycle Crunch
3 Sets
0.5 mins
@10
8
Standing Calf Raise
3 Sets
0.5 mins
@10
Day 3
1
Underhand Lat Pulldown
3 Sets
3 Sets
8-10 Reps
8-10 Reps
@10
@7
2
Single Arm High Row (Cable)
3 Sets
0.5 mins
@10
3
Standing Pullover (Cable)
3 Sets
0.5 mins
@10
4
Shrug (Barbell)
3 Sets
3 Sets
8-10 Reps
4-5 Reps
@10
@10
5
Shrug (Dumbbell)
3 Sets
0.75 mins
@10
6A
Face Pull
3 Sets
0.5 mins
@10
6B
High Pull
3 Sets
0.5 mins
@10
7
Back Extension (Weighted)
3 Sets
8-10 Reps
@10
Day 4
1
Box Squat (Barbell)
3 Sets
8-10 Reps
@10
2
Stiff Leg Deadlift (Dumbbell)
3 Sets
8-10 Reps
@10
3
Leg Extension
3 Sets
0.5 mins
@10
4A
Tricep Rope Push Down (Cable)
3 Sets
8-10 Reps
@10
4B
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@10
5
Tricep Extension (Cable)
3 Sets
3 Sets
8-10 Reps
4-5 Reps
@10
@10
6
Zottman Curl
3 Sets
8-10 Reps
@10
7
Hold Curl
3 Sets
8-10 Reps
@10
Day 5
1
Dip (Weighted)
3 Sets
3 Sets
8-10 Reps
4-5 Reps
@10
@10
2
Decline Bench Press (Barbell)
3 Sets
3 Sets
8-10 Reps
4-5 Reps
@10
@10
3
Chest Fly (Cable)
3 Sets
0.5 mins
@10
4
Lateral Raise (Cable)
3 Sets
0.5 mins
@10
5
Overhead Press (Dumbbell)
6 Sets
8-10 Reps
@10
6
Overhead Press (Barbell)
3 Sets
8-10 Reps
@10
7
Plank
3 Sets
2.25 mins
@10
Day 1
1
Deadlift (Barbell)
4 Sets
8-10 Reps
@10
2
Underhand Lat Pulldown
3 Sets
0.5 mins
@10
3
Single Arm Row (Dumbbell)
3 Sets
8-10 Reps
@10
4
Back Extension (Weighted)
3 Sets
8-10 Reps
@10
5
Rear Delt Row
3 Sets
0.5 mins
@10
6
Shrug (Dumbbell)
3 Sets
0.75 mins
@10
7
Standing Calf Raise
3 Sets
0.5 mins
@10
Day 2
1
Squat (Barbell)
4 Sets
6-8 Reps
@10
2
Leg Extension
3 Sets
0.5 mins
@10
3
Deadlift (Smith Machine)
3 Sets
8-10 Reps
@10
4
Tricep Kickback
3 Sets
0.5 mins
@10
5
Skull crusher EZ Bar
3 Sets
3 Sets
8-10 Reps
4-5 Reps
@10
@10
6
Incline Curl (Dumbbell)
3 Sets
3 Sets
8-10 Reps
4-5 Reps
@10
@10
7
Hammer Curl
3 Sets
8-10 Reps
@10
Day 3
1
Bench Press (Dumbbell)
3 Sets
3 Sets
8-10 Reps
4-5 Reps
@10
@10
2
Bench Press (Barbell)
3 Sets
0.5 mins
@10
3
Incline Bench Press (Dumbbell)
3 Sets
3 Sets
8-10 Reps
4-5 Reps
@10
@10
4
Incline Fly Press (Dumbbell)
3 Sets
0.5 mins
@10
5
Front Raise
3 Sets
0.5 mins
@10
6
Lateral Raise (Dumbbell)
3 Sets
3 Sets
8-10 Reps
8-10 Reps
@10
@7
7
Bicycle Crunch
3 Sets
0.5 mins
@10
8
Standing Calf Raise
3 Sets
0.5 mins
@10
Day 4
1
Underhand Lat Pulldown
3 Sets
3 Sets
8-10 Reps
8-10 Reps
@10
@7
2
Single Arm High Row (Cable)
3 Sets
0.5 mins
@10
3
Standing Pullover (Cable)
3 Sets
0.5 mins
@10
4
Shrug (Barbell)
3 Sets
3 Sets
8-10 Reps
4-5 Reps
@10
@10
5
Shrug (Dumbbell)
3 Sets
0.75 mins
@10
6A
Face Pull
3 Sets
0.5 mins
@10
6B
High Pull
3 Sets
0.5 mins
@10
7
Back Extension (Weighted)
3 Sets
8-10 Reps
@10
Day 5
1
Box Squat (Barbell)
3 Sets
8-10 Reps
@10
2
Stiff Leg Deadlift (Dumbbell)
3 Sets
8-10 Reps
@10
3
Leg Extension
3 Sets
0.5 mins
@10
4A
Tricep Rope Push Down (Cable)
3 Sets
8-10 Reps
@10
4B
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@10
5
Tricep Extension (Cable)
3 Sets
3 Sets
8-10 Reps
4-5 Reps
@10
@10
6
Zottman Curl
3 Sets
8-10 Reps
@10
7
Hold Curl
3 Sets
8-10 Reps
@10
Day 1
1
Dip (Weighted)
3 Sets
3 Sets
8-10 Reps
4-5 Reps
@10
@10
2
Decline Bench Press (Barbell)
3 Sets
3 Sets
8-10 Reps
4-5 Reps
@10
@10
3
Chest Fly (Cable)
3 Sets
0.5 mins
@10
4
Lateral Raise (Cable)
3 Sets
0.5 mins
@10
5
Overhead Press (Dumbbell)
6 Sets
8-10 Reps
@10
6
Overhead Press (Barbell)
3 Sets
8-10 Reps
@10
7
Plank
3 Sets
2.25 mins
@10
Day 2
1
Deadlift (Barbell)
4 Sets
8-10 Reps
@10
2
Underhand Lat Pulldown
3 Sets
0.5 mins
@10
3
Single Arm Row (Dumbbell)
3 Sets
8-10 Reps
@10
4
Back Extension (Weighted)
3 Sets
8-10 Reps
@10
5
Rear Delt Row
3 Sets
0.5 mins
@10
6
Shrug (Dumbbell)
3 Sets
0.75 mins
@10
7
Standing Calf Raise
3 Sets
0.5 mins
@10
Day 3
1
Squat (Barbell)
4 Sets
6-8 Reps
@10
2
Leg Extension
3 Sets
0.5 mins
@10
3
Deadlift (Smith Machine)
3 Sets
8-10 Reps
@10
4
Tricep Kickback
3 Sets
0.5 mins
@10
5
Skull crusher EZ Bar
3 Sets
3 Sets
8-10 Reps
4-5 Reps
@10
@10
6
Incline Curl (Dumbbell)
3 Sets
3 Sets
8-10 Reps
4-5 Reps
@10
@10
7
Hammer Curl
3 Sets
8-10 Reps
@10
Day 4
1
Bench Press (Dumbbell)
3 Sets
3 Sets
8-10 Reps
4-5 Reps
@10
@10
2
Bench Press (Barbell)
3 Sets
0.5 mins
@10
3
Incline Bench Press (Dumbbell)
3 Sets
3 Sets
8-10 Reps
4-5 Reps
@10
@10
4
Incline Fly Press (Dumbbell)
3 Sets
0.5 mins
@10
5
Front Raise
3 Sets
0.5 mins
@10
6
Lateral Raise (Dumbbell)
3 Sets
3 Sets
8-10 Reps
8-10 Reps
@10
@7
7
Bicycle Crunch
3 Sets
0.5 mins
@10
8
Standing Calf Raise
3 Sets
0.5 mins
@10
Day 5
1
Underhand Lat Pulldown
3 Sets
3 Sets
8-10 Reps
8-10 Reps
@10
@7
2
Single Arm High Row (Cable)
3 Sets
0.5 mins
@10
3
Standing Pullover (Cable)
3 Sets
0.5 mins
@10
4
Shrug (Barbell)
3 Sets
3 Sets
8-10 Reps
4-5 Reps
@10
@10
5
Shrug (Dumbbell)
3 Sets
0.75 mins
@10
6A
Face Pull
3 Sets
0.5 mins
@10
6B
High Pull
3 Sets
0.5 mins
@10
7
Back Extension (Weighted)
3 Sets
8-10 Reps
@10
Day 1
1
Box Squat (Barbell)
3 Sets
8-10 Reps
@10
2
Stiff Leg Deadlift (Dumbbell)
3 Sets
8-10 Reps
@10
3
Leg Extension
3 Sets
0.5 mins
@10
4A
Tricep Rope Push Down (Cable)
3 Sets
8-10 Reps
@10
4B
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@10
5
Tricep Extension (Cable)
3 Sets
3 Sets
8-10 Reps
4-5 Reps
@10
@10
6
Zottman Curl
3 Sets
8-10 Reps
@10
7
Hold Curl
3 Sets
8-10 Reps
@10
Day 2
1
Dip (Weighted)
3 Sets
3 Sets
8-10 Reps
4-5 Reps
@10
@10
2
Decline Bench Press (Barbell)
3 Sets
3 Sets
8-10 Reps
4-5 Reps
@10
@10
3
Chest Fly (Cable)
3 Sets
0.5 mins
@10
4
Lateral Raise (Cable)
3 Sets
0.5 mins
@10
5
Overhead Press (Dumbbell)
6 Sets
8-10 Reps
@10
6
Overhead Press (Barbell)
3 Sets
8-10 Reps
@10
7
Plank
3 Sets
2.25 mins
@10
Day 3
1
Deadlift (Barbell)
4 Sets
8-10 Reps
@10
2
Underhand Lat Pulldown
3 Sets
0.5 mins
@10
3
Single Arm Row (Dumbbell)
3 Sets
8-10 Reps
@10
4
Back Extension (Weighted)
3 Sets
8-10 Reps
@10
5
Rear Delt Row
3 Sets
0.5 mins
@10
6
Shrug (Dumbbell)
3 Sets
0.75 mins
@10
7
Standing Calf Raise
3 Sets
0.5 mins
@10
Day 4
1
Squat (Barbell)
4 Sets
6-8 Reps
@10
2
Leg Extension
3 Sets
0.5 mins
@10
3
Deadlift (Smith Machine)
3 Sets
8-10 Reps
@10
4
Tricep Kickback
3 Sets
0.5 mins
@10
5
Skull crusher EZ Bar
3 Sets
3 Sets
8-10 Reps
4-5 Reps
@10
@10
6
Incline Curl (Dumbbell)
3 Sets
3 Sets
8-10 Reps
4-5 Reps
@10
@10
7
Hammer Curl
3 Sets
8-10 Reps
@10
Day 5
1
Bench Press (Dumbbell)
3 Sets
3 Sets
8-10 Reps
4-5 Reps
@10
@10
2
Bench Press (Barbell)
3 Sets
0.5 mins
@10
3
Incline Bench Press (Dumbbell)
3 Sets
3 Sets
8-10 Reps
4-5 Reps
@10
@10
4
Incline Fly Press (Dumbbell)
3 Sets
0.5 mins
@10
5
Front Raise
3 Sets
0.5 mins
@10
6
Lateral Raise (Dumbbell)
3 Sets
3 Sets
8-10 Reps
8-10 Reps
@10
@7
7
Bicycle Crunch
3 Sets
0.5 mins
@10
8
Standing Calf Raise
3 Sets
0.5 mins
@10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@10
2
Incline Fly Press (Dumbbell)
3 Sets
8-10 Reps
@10
3
Dip (Weighted)
1 Set
8-10 Reps
@10
4
Chest Fly (Cable)
3 Sets
0.5 mins
@10
5
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
8 Reps
4 Reps
@10
@10
6
Front Raise
2 Sets
2 Sets
2 Sets
8 Reps
8 Reps
8 Reps
@10
@9
@8
7
Tricep Rope Push Down (Cable)
2 Sets
0.5 mins
@10
Day 2
1
Wide Grip Lat Pulldown
3 Sets
0.5 mins
@10
2
Pull-Up (Neutral Grip, Weighted)
3 Sets
8-10 Reps
@10
3
Reverse Barbell Shrug
3 Sets
0.5 mins
@10
4
Lat Pulldown (Close Grip)
3 Sets
3 Sets
8-10 Reps
8-10 Reps
@10
@7
5
Hammer Curl
2 Sets
2 Sets
8-10 Reps
4-5 Reps
@10
@10
6
Bicep Curl (Cable)
2 Sets
0.5 mins
@10
7
Face Pull
2 Sets
0.5 mins
@10
Day 3
1
Squat (Barbell)
3 Sets
6-8 Reps
@10
2
Box Squat (Barbell)
3 Sets
8-10 Reps
@10
3
Walking Lunge (Dumbbell)
3 Sets
6-8 Reps
@10
4
Leg Extension
3 Sets
0.5 mins
@10
5
Stiff Leg Deadlift (Smith)
3 Sets
10-12 Reps
@10
6
Standing Calf Raise
3 Sets
0.5 mins
@10
7
Decline Crunch (Weighted)
3 Sets
3 Sets
8-10 Reps
8-10 Reps
@10
@7
Day 4
1
Front Raise
3 Sets
0.5 mins
@10
2
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@10
3
Cable Crossover
3 Sets
0.5 mins
@10
4
Push Up (Incline)
3 Sets
0.5 mins
@10
5
Overhead Press (Barbell)
3 Sets
8-10 Reps
@10
6
Tricep Kickback
3 Sets
0.5 mins
@10
7
Skull crusher EZ Bar
2 Sets
8-10 Reps
@10
Day 5
1
Deadlift (Barbell)
3 Sets
8-10 Reps
@10
2
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Seated Row (Cable)
3 Sets
0.5 mins
@10
4
Incline Shrug
3 Sets
0.5 mins
@10
5
Shrug (Dumbbell)
6 Sets
8-10 Reps
@10
6
Bicep Curl (Dumbbell)
6 Sets
8 Reps
@10
7
Incline Curl (Dumbbell)
3 Sets
0.5 mins
@10
Day 1
1
Squat (Barbell)
3 Sets
6-8 Reps
@10
2
Box Squat (Barbell)
3 Sets
8-10 Reps
@10
3
Walking Lunge (Dumbbell)
3 Sets
6-8 Reps
@10
4
Leg Extension
3 Sets
0.5 mins
@10
5
Stiff Leg Deadlift (Smith)
3 Sets
10-12 Reps
@10
6
Standing Calf Raise
3 Sets
0.5 mins
@10
7
Decline Crunch (Weighted)
3 Sets
3 Sets
8-10 Reps
8-10 Reps
@10
@7
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@10
2
Incline Fly Press (Dumbbell)
3 Sets
8-10 Reps
@10
3
Dip (Weighted)
1 Set
8-10 Reps
@10
4
Chest Fly (Cable)
3 Sets
0.5 mins
@10
5
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
8 Reps
4 Reps
@10
@10
6
Front Raise
2 Sets
2 Sets
2 Sets
8 Reps
8 Reps
8 Reps
@10
@9
@8
7
Tricep Rope Push Down (Cable)
2 Sets
0.5 mins
@10
Day 3
1
Wide Grip Lat Pulldown
3 Sets
0.5 mins
@10
2
Pull-Up (Neutral Grip, Weighted)
3 Sets
8-10 Reps
@10
3
Reverse Barbell Shrug
3 Sets
0.5 mins
@10
4
Lat Pulldown (Close Grip)
3 Sets
3 Sets
8-10 Reps
8-10 Reps
@10
@7
5
Hammer Curl
2 Sets
2 Sets
8-10 Reps
4-5 Reps
@10
@10
6
Bicep Curl (Cable)
2 Sets
0.5 mins
@10
7
Face Pull
2 Sets
0.5 mins
@10
Day 4
1
Squat (Barbell)
3 Sets
6-8 Reps
@10
2
Box Squat (Barbell)
3 Sets
8-10 Reps
@10
3
Walking Lunge (Dumbbell)
3 Sets
6-8 Reps
@10
4
Leg Extension
3 Sets
0.5 mins
@10
5
Stiff Leg Deadlift (Smith)
3 Sets
10-12 Reps
@10
6
Standing Calf Raise
3 Sets
0.5 mins
@10
7
Decline Crunch (Weighted)
3 Sets
3 Sets
8-10 Reps
8-10 Reps
@10
@7
Day 5
1
Front Raise
3 Sets
0.5 mins
@10
2
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@10
3
Cable Crossover
3 Sets
0.5 mins
@10
4
Push Up (Incline)
3 Sets
0.5 mins
@10
5
Overhead Press (Barbell)
3 Sets
8-10 Reps
@10
6
Tricep Kickback
3 Sets
0.5 mins
@10
7
Skull crusher EZ Bar
2 Sets
8-10 Reps
@10
Day 1
1
Deadlift (Barbell)
3 Sets
8-10 Reps
@10
2
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Seated Row (Cable)
3 Sets
0.5 mins
@10
4
Incline Shrug
3 Sets
0.5 mins
@10
5
Shrug (Dumbbell)
6 Sets
8-10 Reps
@10
6
Bicep Curl (Dumbbell)
6 Sets
8 Reps
@10
7
Incline Curl (Dumbbell)
3 Sets
0.5 mins
@10
Day 2
1
Squat (Barbell)
3 Sets
6-8 Reps
@10
2
Box Squat (Barbell)
3 Sets
8-10 Reps
@10
3
Walking Lunge (Dumbbell)
3 Sets
6-8 Reps
@10
4
Leg Extension
3 Sets
0.5 mins
@10
5
Stiff Leg Deadlift (Smith)
3 Sets
10-12 Reps
@10
6
Standing Calf Raise
3 Sets
0.5 mins
@10
7
Decline Crunch (Weighted)
3 Sets
3 Sets
8-10 Reps
8-10 Reps
@10
@7
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@10
2
Incline Fly Press (Dumbbell)
3 Sets
8-10 Reps
@10
3
Dip (Weighted)
1 Set
8-10 Reps
@10
4
Chest Fly (Cable)
3 Sets
0.5 mins
@10
5
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
8 Reps
4 Reps
@10
@10
6
Front Raise
2 Sets
2 Sets
2 Sets
8 Reps
8 Reps
8 Reps
@10
@9
@8
7
Tricep Rope Push Down (Cable)
2 Sets
0.5 mins
@10
Day 4
1
Wide Grip Lat Pulldown
3 Sets
0.5 mins
@10
2
Pull-Up (Neutral Grip, Weighted)
3 Sets
8-10 Reps
@10
3
Reverse Barbell Shrug
3 Sets
0.5 mins
@10
4
Lat Pulldown (Close Grip)
3 Sets
3 Sets
8-10 Reps
8-10 Reps
@10
@7
5
Hammer Curl
2 Sets
2 Sets
8-10 Reps
4-5 Reps
@10
@10
6
Bicep Curl (Cable)
2 Sets
0.5 mins
@10
7
Face Pull
2 Sets
0.5 mins
@10
Day 5
1
Squat (Barbell)
3 Sets
6-8 Reps
@10
2
Box Squat (Barbell)
3 Sets
8-10 Reps
@10
3
Walking Lunge (Dumbbell)
3 Sets
6-8 Reps
@10
4
Leg Extension
3 Sets
0.5 mins
@10
5
Stiff Leg Deadlift (Smith)
3 Sets
10-12 Reps
@10
6
Standing Calf Raise
3 Sets
0.5 mins
@10
7
Decline Crunch (Weighted)
3 Sets
3 Sets
8-10 Reps
8-10 Reps
@10
@7
Day 1
1
Front Raise
3 Sets
0.5 mins
@10
2
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@10
3
Cable Crossover
3 Sets
0.5 mins
@10
4
Push Up (Incline)
3 Sets
0.5 mins
@10
5
Overhead Press (Barbell)
3 Sets
8-10 Reps
@10
6
Tricep Kickback
3 Sets
0.5 mins
@10
7
Skull crusher EZ Bar
2 Sets
8-10 Reps
@10
Day 2
1
Deadlift (Barbell)
3 Sets
8-10 Reps
@10
2
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Seated Row (Cable)
3 Sets
0.5 mins
@10
4
Incline Shrug
3 Sets
0.5 mins
@10
5
Shrug (Dumbbell)
6 Sets
8-10 Reps
@10
6
Bicep Curl (Dumbbell)
6 Sets
8 Reps
@10
7
Incline Curl (Dumbbell)
3 Sets
0.5 mins
@10
Day 3
1
Squat (Barbell)
3 Sets
6-8 Reps
@10
2
Box Squat (Barbell)
3 Sets
8-10 Reps
@10
3
Walking Lunge (Dumbbell)
3 Sets
6-8 Reps
@10
4
Leg Extension
3 Sets
0.5 mins
@10
5
Stiff Leg Deadlift (Smith)
3 Sets
10-12 Reps
@10
6
Standing Calf Raise
3 Sets
0.5 mins
@10
7
Decline Crunch (Weighted)
3 Sets
3 Sets
8-10 Reps
8-10 Reps
@10
@7
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@10
2
Incline Fly Press (Dumbbell)
3 Sets
8-10 Reps
@10
3
Dip (Weighted)
1 Set
8-10 Reps
@10
4
Chest Fly (Cable)
3 Sets
0.5 mins
@10
5
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
8 Reps
4 Reps
@10
@10
6
Front Raise
2 Sets
2 Sets
2 Sets
8 Reps
8 Reps
8 Reps
@10
@9
@8
7
Tricep Rope Push Down (Cable)
2 Sets
0.5 mins
@10
Day 5
1
Wide Grip Lat Pulldown
3 Sets
0.5 mins
@10
2
Pull-Up (Neutral Grip, Weighted)
3 Sets
8-10 Reps
@10
3
Reverse Barbell Shrug
3 Sets
0.5 mins
@10
4
Lat Pulldown (Close Grip)
3 Sets
3 Sets
8-10 Reps
8-10 Reps
@10
@7
5
Hammer Curl
2 Sets
2 Sets
8-10 Reps
4-5 Reps
@10
@10
6
Bicep Curl (Cable)
2 Sets
0.5 mins
@10
7
Face Pull
2 Sets
0.5 mins
@10