Program Description
stay sane
Program Overview
- LevelIntermediate, Novice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedJan 19, 2025 03:11
- Last EditedJun 18, 2025 08:14

Summary
Embark on an 8-week journey designed to elevate your endurance and strength with our Long Distance Training program. Committing to six days a week, you'll engage in a balanced mix of upper body workouts focusing on the chest, arms, back, and shoulders, utilizing a variety of equipment including dumbbells, cables, and machines. Each session is crafted to push your limits, ensuring you build muscle while enhancing your overall stamina. Get ready to transform your fitness level and achieve your long-distance goals!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
15 reps
10 reps
RPE 6
RPE 10
2
Chest Fly (Cable)
3
12 reps
-
3
Dip (Bodyweight)
3
15 reps
-
4
Bicep Curl (Cable)
1
3
15 reps
10 reps
-
-
5
Overhead Tricep Extension (Cable)
3
13 reps
-
6
Preacher Curl (Barbell)
3
10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
8 reps
-
8
Chin-Up (Bodyweight)
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
15 reps
10 reps
RPE 6
RPE 10
2
Chest Fly (Cable)
3
12 reps
-
3
Dip (Bodyweight)
3
15 reps
-
4
Bicep Curl (Cable)
1
3
15 reps
10 reps
-
-
5
Overhead Tricep Extension (Cable)
3
13 reps
-
6
Preacher Curl (Barbell)
3
10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
8 reps
-
8
Chin-Up (Bodyweight)
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
15 reps
10 reps
RPE 6
RPE 10
2
Chest Fly (Cable)
3
12 reps
-
3
Dip (Bodyweight)
3
15 reps
-
4
Bicep Curl (Cable)
1
3
15 reps
10 reps
-
-
5
Overhead Tricep Extension (Cable)
3
13 reps
-
6
Preacher Curl (Barbell)
3
10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
8 reps
-
8
Chin-Up (Bodyweight)
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
15 reps
10 reps
RPE 6
RPE 10
2
Chest Fly (Cable)
3
12 reps
-
3
Dip (Bodyweight)
3
15 reps
-
4
Bicep Curl (Cable)
1
3
15 reps
10 reps
-
-
5
Overhead Tricep Extension (Cable)
3
13 reps
-
6
Preacher Curl (Barbell)
3
10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
8 reps
-
8
Chin-Up (Bodyweight)
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
15 reps
10 reps
RPE 6
RPE 10
2
Chest Fly (Cable)
3
12 reps
-
3
Dip (Bodyweight)
3
15 reps
-
4
Bicep Curl (Cable)
1
3
15 reps
10 reps
-
-
5
Overhead Tricep Extension (Cable)
3
13 reps
-
6
Preacher Curl (Barbell)
3
10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
8 reps
-
8
Chin-Up (Bodyweight)
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
15 reps
10 reps
RPE 6
RPE 10
2
Chest Fly (Cable)
3
12 reps
-
3
Dip (Bodyweight)
3
15 reps
-
4
Bicep Curl (Cable)
1
3
15 reps
10 reps
-
-
5
Overhead Tricep Extension (Cable)
3
13 reps
-
6
Preacher Curl (Barbell)
3
10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
8 reps
-
8
Chin-Up (Bodyweight)
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
15 reps
10 reps
RPE 6
RPE 10
2
Chest Fly (Cable)
3
12 reps
-
3
Dip (Bodyweight)
3
15 reps
-
4
Bicep Curl (Cable)
1
3
15 reps
10 reps
-
-
5
Overhead Tricep Extension (Cable)
3
13 reps
-
6
Preacher Curl (Barbell)
3
10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
8 reps
-
8
Chin-Up (Bodyweight)
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
15 reps
10 reps
RPE 6
RPE 10
2
Chest Fly (Cable)
3
12 reps
-
3
Dip (Bodyweight)
3
15 reps
-
4
Bicep Curl (Cable)
1
3
15 reps
10 reps
-
-
5
Overhead Tricep Extension (Cable)
3
13 reps
-
6
Preacher Curl (Barbell)
3
10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
8 reps
-
8
Chin-Up (Bodyweight)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
1
5 reps
15 reps
10 reps
8 reps
RPE 5
RPE 10
RPE 10
RPE 10
2
Chest Supported Row (Machine)
3
12 reps
-
3
Lat Pulldown (Single Arm)
3
8 reps
-
4
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
5
Seated Military Press (Smith Machine)
3
1
10 reps
10 reps
RPE 10
RPE 6
6
Behind-The-Neck Press (Smith Machine)
3
1
10 reps
10 reps
RPE 10
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
1
5 reps
15 reps
10 reps
8 reps
RPE 5
RPE 10
RPE 10
RPE 10
2
Chest Supported Row (Machine)
3
12 reps
-
3
Lat Pulldown (Single Arm)
3
8 reps
-
4
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
5
Seated Military Press (Smith Machine)
3
1
10 reps
10 reps
RPE 10
RPE 6
6
Behind-The-Neck Press (Smith Machine)
3
1
10 reps
10 reps
RPE 10
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
1
5 reps
15 reps
10 reps
8 reps
RPE 5
RPE 10
RPE 10
RPE 10
2
Chest Supported Row (Machine)
3
12 reps
-
3
Lat Pulldown (Single Arm)
3
8 reps
-
4
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
5
Seated Military Press (Smith Machine)
3
1
10 reps
10 reps
RPE 10
RPE 6
6
Behind-The-Neck Press (Smith Machine)
3
1
10 reps
10 reps
RPE 10
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
1
5 reps
15 reps
10 reps
8 reps
RPE 5
RPE 10
RPE 10
RPE 10
2
Chest Supported Row (Machine)
3
12 reps
-
3
Lat Pulldown (Single Arm)
3
8 reps
-
4
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
5
Seated Military Press (Smith Machine)
3
1
10 reps
10 reps
RPE 10
RPE 6
6
Behind-The-Neck Press (Smith Machine)
3
1
10 reps
10 reps
RPE 10
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
1
5 reps
15 reps
10 reps
8 reps
RPE 5
RPE 10
RPE 10
RPE 10
2
Chest Supported Row (Machine)
3
12 reps
-
3
Lat Pulldown (Single Arm)
3
8 reps
-
4
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
5
Seated Military Press (Smith Machine)
3
1
10 reps
10 reps
RPE 10
RPE 6
6
Behind-The-Neck Press (Smith Machine)
3
1
10 reps
10 reps
RPE 10
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
1
5 reps
15 reps
10 reps
8 reps
RPE 5
RPE 10
RPE 10
RPE 10
2
Chest Supported Row (Machine)
3
12 reps
-
3
Lat Pulldown (Single Arm)
3
8 reps
-
4
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
5
Seated Military Press (Smith Machine)
3
1
10 reps
10 reps
RPE 10
RPE 6
6
Behind-The-Neck Press (Smith Machine)
3
1
10 reps
10 reps
RPE 10
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
1
5 reps
15 reps
10 reps
8 reps
RPE 5
RPE 10
RPE 10
RPE 10
2
Chest Supported Row (Machine)
3
12 reps
-
3
Lat Pulldown (Single Arm)
3
8 reps
-
4
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
5
Seated Military Press (Smith Machine)
3
1
10 reps
10 reps
RPE 10
RPE 6
6
Behind-The-Neck Press (Smith Machine)
3
1
10 reps
10 reps
RPE 10
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
1
5 reps
15 reps
10 reps
8 reps
RPE 5
RPE 10
RPE 10
RPE 10
2
Chest Supported Row (Machine)
3
12 reps
-
3
Lat Pulldown (Single Arm)
3
8 reps
-
4
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
5
Seated Military Press (Smith Machine)
3
1
10 reps
10 reps
RPE 10
RPE 6
6
Behind-The-Neck Press (Smith Machine)
3
1
10 reps
10 reps
RPE 10
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
1
2
15 reps
12 reps
10 reps
-
-
-
2
Seated Hamstring Curl
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
1
2
15 reps
12 reps
10 reps
-
-
-
2
Seated Hamstring Curl
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
1
2
15 reps
12 reps
10 reps
-
-
-
2
Seated Hamstring Curl
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
1
2
15 reps
12 reps
10 reps
-
-
-
2
Seated Hamstring Curl
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
1
2
15 reps
12 reps
10 reps
-
-
-
2
Seated Hamstring Curl
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
1
2
15 reps
12 reps
10 reps
-
-
-
2
Seated Hamstring Curl
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
1
2
15 reps
12 reps
10 reps
-
-
-
2
Seated Hamstring Curl
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
1
2
15 reps
12 reps
10 reps
-
-
-
2
Seated Hamstring Curl
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10 reps
12 reps
-
-
2
Seated Row (Cable)
3
10 reps
-
3
Pullover (Dumbbell)
4
10 reps
-
4
Preacher Curl (Barbell)
3
1
10 reps
8 reps
-
-
5
Overhead Tricep Extension (Cable)
3
24 reps
-
6A
Spider Curl
3
12 reps
RPE 10
6B
Incline Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
7
Tricep Rope Push Down (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10 reps
12 reps
-
-
2
Seated Row (Cable)
3
10 reps
-
3
Pullover (Dumbbell)
4
10 reps
-
4
Preacher Curl (Barbell)
3
1
10 reps
8 reps
-
-
5
Overhead Tricep Extension (Cable)
3
24 reps
-
6A
Spider Curl
3
12 reps
RPE 10
6B
Incline Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
7
Tricep Rope Push Down (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10 reps
12 reps
-
-
2
Seated Row (Cable)
3
10 reps
-
3
Pullover (Dumbbell)
4
10 reps
-
4
Preacher Curl (Barbell)
3
1
10 reps
8 reps
-
-
5
Overhead Tricep Extension (Cable)
3
24 reps
-
6A
Spider Curl
3
12 reps
RPE 10
6B
Incline Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
7
Tricep Rope Push Down (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10 reps
12 reps
-
-
2
Seated Row (Cable)
3
10 reps
-
3
Pullover (Dumbbell)
4
10 reps
-
4
Preacher Curl (Barbell)
3
1
10 reps
8 reps
-
-
5
Overhead Tricep Extension (Cable)
3
24 reps
-
6A
Spider Curl
3
12 reps
RPE 10
6B
Incline Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
7
Tricep Rope Push Down (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10 reps
12 reps
-
-
2
Seated Row (Cable)
3
10 reps
-
3
Pullover (Dumbbell)
4
10 reps
-
4
Preacher Curl (Barbell)
3
1
10 reps
8 reps
-
-
5
Overhead Tricep Extension (Cable)
3
24 reps
-
6A
Spider Curl
3
12 reps
RPE 10
6B
Incline Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
7
Tricep Rope Push Down (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10 reps
12 reps
-
-
2
Seated Row (Cable)
3
10 reps
-
3
Pullover (Dumbbell)
4
10 reps
-
4
Preacher Curl (Barbell)
3
1
10 reps
8 reps
-
-
5
Overhead Tricep Extension (Cable)
3
24 reps
-
6A
Spider Curl
3
12 reps
RPE 10
6B
Incline Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
7
Tricep Rope Push Down (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10 reps
12 reps
-
-
2
Seated Row (Cable)
3
10 reps
-
3
Pullover (Dumbbell)
4
10 reps
-
4
Preacher Curl (Barbell)
3
1
10 reps
8 reps
-
-
5
Overhead Tricep Extension (Cable)
3
24 reps
-
6A
Spider Curl
3
12 reps
RPE 10
6B
Incline Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
7
Tricep Rope Push Down (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10 reps
12 reps
-
-
2
Seated Row (Cable)
3
10 reps
-
3
Pullover (Dumbbell)
4
10 reps
-
4
Preacher Curl (Barbell)
3
1
10 reps
8 reps
-
-
5
Overhead Tricep Extension (Cable)
3
24 reps
-
6A
Spider Curl
3
12 reps
RPE 10
6B
Incline Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
7
Tricep Rope Push Down (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
15 reps
10 reps
-
-
2
Chest Press (Machine)
3
8 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Front Raise
1
2
12 reps
10 reps
-
-
5
Single Arm Rear Delt Fly
3
8 reps
-
6
Behind-The-Neck Press (Smith Machine)
3
1
10 reps
15 reps
-
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
15 reps
10 reps
-
-
2
Chest Press (Machine)
3
8 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Front Raise
1
2
12 reps
10 reps
-
-
5
Single Arm Rear Delt Fly
3
8 reps
-
6
Behind-The-Neck Press (Smith Machine)
3
1
10 reps
15 reps
-
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
15 reps
10 reps
-
-
2
Chest Press (Machine)
3
8 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Front Raise
1
2
12 reps
10 reps
-
-
5
Single Arm Rear Delt Fly
3
8 reps
-
6
Behind-The-Neck Press (Smith Machine)
3
1
10 reps
15 reps
-
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
15 reps
10 reps
-
-
2
Chest Press (Machine)
3
8 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Front Raise
1
2
12 reps
10 reps
-
-
5
Single Arm Rear Delt Fly
3
8 reps
-
6
Behind-The-Neck Press (Smith Machine)
3
1
10 reps
15 reps
-
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
15 reps
10 reps
-
-
2
Chest Press (Machine)
3
8 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Front Raise
1
2
12 reps
10 reps
-
-
5
Single Arm Rear Delt Fly
3
8 reps
-
6
Behind-The-Neck Press (Smith Machine)
3
1
10 reps
15 reps
-
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
15 reps
10 reps
-
-
2
Chest Press (Machine)
3
8 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Front Raise
1
2
12 reps
10 reps
-
-
5
Single Arm Rear Delt Fly
3
8 reps
-
6
Behind-The-Neck Press (Smith Machine)
3
1
10 reps
15 reps
-
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
15 reps
10 reps
-
-
2
Chest Press (Machine)
3
8 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Front Raise
1
2
12 reps
10 reps
-
-
5
Single Arm Rear Delt Fly
3
8 reps
-
6
Behind-The-Neck Press (Smith Machine)
3
1
10 reps
15 reps
-
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
15 reps
10 reps
-
-
2
Chest Press (Machine)
3
8 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Front Raise
1
2
12 reps
10 reps
-
-
5
Single Arm Rear Delt Fly
3
8 reps
-
6
Behind-The-Neck Press (Smith Machine)
3
1
10 reps
15 reps
-
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Abs
6
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Abs
6
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Abs
6
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Abs
6
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Abs
6
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Abs
6
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Abs
6
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Abs
6
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)1 Set
3 Sets
15 Reps
10 Reps
@6
@10
2
Chest Fly (Cable)3 Sets
12 Reps
-
3
Dip (Bodyweight)3 Sets
15 Reps
-
4
Bicep Curl (Cable)1 Set
3 Sets
15 Reps
10 Reps
-
-
5
Overhead Tricep Extension (Cable)3 Sets
13 Reps
-
6
Preacher Curl (Barbell)3 Sets
10 Reps
@10
7
Tricep Pushdown (Cable)3 Sets
8 Reps
-
8
Chin-Up (Bodyweight)3 Sets
@10
Day 2
1
Pull-Up (Bodyweight)1 Set
1 Set
1 Set
1 Set
5 Reps
15 Reps
10 Reps
8 Reps
@5
@10
@10
@10
2
Chest Supported Row (Machine)3 Sets
12 Reps
-
3
Lat Pulldown (Single Arm)3 Sets
8 Reps
-
4
Lateral Raise (Dumbbell)1 Set
2 Sets
12 Reps
10 Reps
-
-
5
Seated Military Press (Smith Machine)3 Sets
1 Set
10 Reps
10 Reps
@10
@6
6
Behind-The-Neck Press (Smith Machine)3 Sets
1 Set
10 Reps
10 Reps
@10
@6
Day 3
1
Belt Squat1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
-
-
-
2
Seated Hamstring Curl3 Sets
10 Reps
-
3
Leg Extension3 Sets
12 Reps
-
4
Hip Abductor (Machine)3 Sets
10 Reps
-
5
Standing Calf Raise3 Sets
15 Reps
-
Day 4
1
Lat Pulldown1 Set
3 Sets
10 Reps
12 Reps
-
-
2
Seated Row (Cable)3 Sets
10 Reps
-
3
Pullover (Dumbbell)4 Sets
10 Reps
-
4
Preacher Curl (Barbell)3 Sets
1 Set
10 Reps
8 Reps
-
-
5
Overhead Tricep Extension (Cable)3 Sets
24 Reps
-
6A
Spider Curl3 Sets
12 Reps
@10
6B
Incline Curl (Dumbbell)1 Set
2 Sets
12 Reps
10 Reps
-
-
7
Tricep Rope Push Down (Cable)3 Sets
8 Reps
-
Day 5
1
Incline Bench Press (Dumbbell)1 Set
3 Sets
15 Reps
10 Reps
-
-
2
Chest Press (Machine)3 Sets
8 Reps
-
3
Chest Fly (Machine)3 Sets
10 Reps
-
4
Front Raise1 Set
2 Sets
12 Reps
10 Reps
-
-
5
Single Arm Rear Delt Fly3 Sets
8 Reps
-
6
Behind-The-Neck Press (Smith Machine)3 Sets
1 Set
10 Reps
15 Reps
-
@7
Day 6
1
Leg Press3 Sets
12 Reps
-
2
Bulgarian Split Squat (Dumbbell)4 Sets
10 Reps
-
3
Seated Hamstring Curl3 Sets
12 Reps
-
4
Leg Extension3 Sets
12 Reps
-
5
Abs6 Sets
-