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Adonis Creed
by Trenton L.
7 athletes joined
Program Description
Recomposition. Rest day in between each workout.
Program Overview
Level
Advanced
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Feb 27, 2024 05:18
Last Edited
May 08, 2024 02:14
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Week 1
1 / 12 Weeks
Day 3
1
Lunge (Dumbbell)
3 Sets
1.5 mins
@8.5
2
Single Leg Hip Thrust
3 Sets
15 Reps
@8
3
Leg Curl
3 Sets
12 Reps
@7.5
4
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@7.5
5
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@8
@8
@8
@8
@8
@8
@8
@8
@8
@8
6
Abs Crunch (Weighted)
3 Sets
25 Reps
@8
7
Hanging Leg Raise
3 Sets
25 Reps
@8
8
Reverse Abs Crunch (Bodyweight)
3 Sets
25 Reps
@8
9
Hanging Toes To Bar
3 Sets
25 Reps
@7.5
10
Sit Up
3 Sets
25 Reps
@7.5
Day 2
1
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@7.5
2
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
12 Reps
@7.5
4
Alternating Dumbbell Curl
3 Sets
12 Reps
@7.5
5
Bicep Curl (Barbell)
3 Sets
12 Reps
@7.5
6
Hammer Curl
3 Sets
12 Reps
@8
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7
2
Pec Fly (Dumbbell)
3 Sets
12 Reps
@7
3
Push Up
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
4
Tricep Kickback
3 Sets
15 Reps
@8.5
5
Tricep Pushdown (Cable)
2 Sets
20 Reps
@8.5
6
Dip (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
@8
@8
@8
@8
@8
2
Push Up
5 Sets
15 Reps
@7.5
3
Pec Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
@7.5
@7.5
@7.5
@7.5
@7.5
4
Push Up
5 Sets
10 Reps
@7.5
5
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@7.5
6
Tricep Kickback
4 Sets
15 Reps
@7.5
7
Dip (Bodyweight)
4 Sets
20 Reps
@7.5
8
Abs Crunch (Weighted)
3 Sets
25 Reps
@7.5
9
Hanging Leg Raise
3 Sets
25 Reps
@7.5
10
Reverse Abs Crunch (Bodyweight)
3 Sets
25 Reps
@7.5
11
Hanging Toes To Bar
3 Sets
25 Reps
@7.5
12
Sit Up
1 Set
25 Reps
@7.5
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7
2
Pec Fly (Dumbbell)
3 Sets
12 Reps
@7
3
Push Up
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
4
Tricep Kickback
3 Sets
15 Reps
@8.5
5
Tricep Pushdown (Cable)
2 Sets
20 Reps
@8.5
6
Dip (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
Day 2
1
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@7.5
2
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
12 Reps
@7.5
4
Alternating Dumbbell Curl
3 Sets
12 Reps
@7.5
5
Bicep Curl (Barbell)
3 Sets
12 Reps
@7.5
6
Hammer Curl
3 Sets
12 Reps
@8
Day 3
1
Lunge (Dumbbell)
3 Sets
1.5 mins
@8.5
2
Single Leg Hip Thrust
3 Sets
15 Reps
@8
3
Leg Curl
3 Sets
12 Reps
@7.5
4
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@7.5
5
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@8
@8
@8
@8
@8
@8
@8
@8
@8
@8
6
Abs Crunch (Weighted)
3 Sets
25 Reps
@8
7
Hanging Leg Raise
3 Sets
25 Reps
@8
8
Reverse Abs Crunch (Bodyweight)
3 Sets
25 Reps
@8
9
Hanging Toes To Bar
3 Sets
25 Reps
@7.5
10
Sit Up
3 Sets
25 Reps
@7.5
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
@8
@8
@8
@8
@8
2
Push Up
5 Sets
15 Reps
@7.5
3
Pec Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
@7.5
@7.5
@7.5
@7.5
@7.5
4
Push Up
5 Sets
10 Reps
@7.5
5
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@7.5
6
Tricep Kickback
4 Sets
15 Reps
@7.5
7
Dip (Bodyweight)
4 Sets
20 Reps
@7.5
8
Abs Crunch (Weighted)
3 Sets
25 Reps
@7.5
9
Hanging Leg Raise
3 Sets
25 Reps
@7.5
10
Reverse Abs Crunch (Bodyweight)
3 Sets
25 Reps
@7.5
11
Hanging Toes To Bar
3 Sets
25 Reps
@7.5
12
Sit Up
1 Set
25 Reps
@7.5
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7
2
Pec Fly (Dumbbell)
3 Sets
12 Reps
@7
3
Push Up
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
4
Tricep Kickback
3 Sets
15 Reps
@8.5
5
Tricep Pushdown (Cable)
2 Sets
20 Reps
@8.5
6
Dip (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
Day 2
1
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@7.5
2
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
12 Reps
@7.5
4
Alternating Dumbbell Curl
3 Sets
12 Reps
@7.5
5
Bicep Curl (Barbell)
3 Sets
12 Reps
@7.5
6
Hammer Curl
3 Sets
12 Reps
@8
Day 3
1
Lunge (Dumbbell)
3 Sets
1.5 mins
@8.5
2
Single Leg Hip Thrust
3 Sets
15 Reps
@8
3
Leg Curl
3 Sets
12 Reps
@7.5
4
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@7.5
5
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@8
@8
@8
@8
@8
@8
@8
@8
@8
@8
6
Abs Crunch (Weighted)
3 Sets
25 Reps
@8
7
Hanging Leg Raise
3 Sets
25 Reps
@8
8
Reverse Abs Crunch (Bodyweight)
3 Sets
25 Reps
@8
9
Hanging Toes To Bar
3 Sets
25 Reps
@7.5
10
Sit Up
3 Sets
25 Reps
@7.5
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
@8
@8
@8
@8
@8
2
Push Up
5 Sets
15 Reps
@7.5
3
Pec Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
@7.5
@7.5
@7.5
@7.5
@7.5
4
Push Up
5 Sets
10 Reps
@7.5
5
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@7.5
6
Tricep Kickback
4 Sets
15 Reps
@7.5
7
Dip (Bodyweight)
4 Sets
20 Reps
@7.5
8
Abs Crunch (Weighted)
3 Sets
25 Reps
@7.5
9
Hanging Leg Raise
3 Sets
25 Reps
@7.5
10
Reverse Abs Crunch (Bodyweight)
3 Sets
25 Reps
@7.5
11
Hanging Toes To Bar
3 Sets
25 Reps
@7.5
12
Sit Up
1 Set
25 Reps
@7.5
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7
2
Pec Fly (Dumbbell)
3 Sets
12 Reps
@7
3
Push Up
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
4
Tricep Kickback
3 Sets
15 Reps
@8.5
5
Tricep Pushdown (Cable)
2 Sets
20 Reps
@8.5
6
Dip (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
Day 2
1
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@7.5
2
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
12 Reps
@7.5
4
Alternating Dumbbell Curl
3 Sets
12 Reps
@7.5
5
Bicep Curl (Barbell)
3 Sets
12 Reps
@7.5
6
Hammer Curl
3 Sets
12 Reps
@8
Day 3
1
Lunge (Dumbbell)
3 Sets
1.5 mins
@8.5
2
Single Leg Hip Thrust
3 Sets
15 Reps
@8
3
Leg Curl
3 Sets
12 Reps
@7.5
4
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@7.5
5
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@8
@8
@8
@8
@8
@8
@8
@8
@8
@8
6
Abs Crunch (Weighted)
3 Sets
25 Reps
@8
7
Hanging Leg Raise
3 Sets
25 Reps
@8
8
Reverse Abs Crunch (Bodyweight)
3 Sets
25 Reps
@8
9
Hanging Toes To Bar
3 Sets
25 Reps
@7.5
10
Sit Up
3 Sets
25 Reps
@7.5
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
@8
@8
@8
@8
@8
2
Push Up
5 Sets
15 Reps
@7.5
3
Pec Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
@7.5
@7.5
@7.5
@7.5
@7.5
4
Push Up
5 Sets
10 Reps
@7.5
5
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@7.5
6
Tricep Kickback
4 Sets
15 Reps
@7.5
7
Dip (Bodyweight)
4 Sets
20 Reps
@7.5
8
Abs Crunch (Weighted)
3 Sets
25 Reps
@7.5
9
Hanging Leg Raise
3 Sets
25 Reps
@7.5
10
Reverse Abs Crunch (Bodyweight)
3 Sets
25 Reps
@7.5
11
Hanging Toes To Bar
3 Sets
25 Reps
@7.5
12
Sit Up
1 Set
25 Reps
@7.5
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7
2
Pec Fly (Dumbbell)
3 Sets
12 Reps
@7
3
Push Up
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
4
Tricep Kickback
3 Sets
15 Reps
@8.5
5
Tricep Pushdown (Cable)
2 Sets
20 Reps
@8.5
6
Dip (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
Day 2
1
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@7.5
2
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
12 Reps
@7.5
4
Alternating Dumbbell Curl
3 Sets
12 Reps
@7.5
5
Bicep Curl (Barbell)
3 Sets
12 Reps
@7.5
6
Hammer Curl
3 Sets
12 Reps
@8
Day 3
1
Lunge (Dumbbell)
3 Sets
1.5 mins
@8.5
2
Single Leg Hip Thrust
3 Sets
15 Reps
@8
3
Leg Curl
3 Sets
12 Reps
@7.5
4
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@7.5
5
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@8
@8
@8
@8
@8
@8
@8
@8
@8
@8
6
Abs Crunch (Weighted)
3 Sets
25 Reps
@8
7
Hanging Leg Raise
3 Sets
25 Reps
@8
8
Reverse Abs Crunch (Bodyweight)
3 Sets
25 Reps
@8
9
Hanging Toes To Bar
3 Sets
25 Reps
@7.5
10
Sit Up
3 Sets
25 Reps
@7.5
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
@8
@8
@8
@8
@8
2
Push Up
5 Sets
15 Reps
@7.5
3
Pec Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
@7.5
@7.5
@7.5
@7.5
@7.5
4
Push Up
5 Sets
10 Reps
@7.5
5
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@7.5
6
Tricep Kickback
4 Sets
15 Reps
@7.5
7
Dip (Bodyweight)
4 Sets
20 Reps
@7.5
8
Abs Crunch (Weighted)
3 Sets
25 Reps
@7.5
9
Hanging Leg Raise
3 Sets
25 Reps
@7.5
10
Reverse Abs Crunch (Bodyweight)
3 Sets
25 Reps
@7.5
11
Hanging Toes To Bar
3 Sets
25 Reps
@7.5
12
Sit Up
1 Set
25 Reps
@7.5
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7
2
Pec Fly (Dumbbell)
3 Sets
12 Reps
@7
3
Push Up
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
4
Tricep Kickback
3 Sets
15 Reps
@8.5
5
Tricep Pushdown (Cable)
2 Sets
20 Reps
@8.5
6
Dip (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
Day 2
1
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@7.5
2
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
12 Reps
@7.5
4
Alternating Dumbbell Curl
3 Sets
12 Reps
@7.5
5
Bicep Curl (Barbell)
3 Sets
12 Reps
@7.5
6
Hammer Curl
3 Sets
12 Reps
@8
Day 3
1
Lunge (Dumbbell)
3 Sets
1.5 mins
@8.5
2
Single Leg Hip Thrust
3 Sets
15 Reps
@8
3
Leg Curl
3 Sets
12 Reps
@7.5
4
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@7.5
5
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@8
@8
@8
@8
@8
@8
@8
@8
@8
@8
6
Abs Crunch (Weighted)
3 Sets
25 Reps
@8
7
Hanging Leg Raise
3 Sets
25 Reps
@8
8
Reverse Abs Crunch (Bodyweight)
3 Sets
25 Reps
@8
9
Hanging Toes To Bar
3 Sets
25 Reps
@7.5
10
Sit Up
3 Sets
25 Reps
@7.5
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
@8
@8
@8
@8
@8
2
Push Up
5 Sets
15 Reps
@7.5
3
Pec Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
@7.5
@7.5
@7.5
@7.5
@7.5
4
Push Up
5 Sets
10 Reps
@7.5
5
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@7.5
6
Tricep Kickback
4 Sets
15 Reps
@7.5
7
Dip (Bodyweight)
4 Sets
20 Reps
@7.5
8
Abs Crunch (Weighted)
3 Sets
25 Reps
@7.5
9
Hanging Leg Raise
3 Sets
25 Reps
@7.5
10
Reverse Abs Crunch (Bodyweight)
3 Sets
25 Reps
@7.5
11
Hanging Toes To Bar
3 Sets
25 Reps
@7.5
12
Sit Up
1 Set
25 Reps
@7.5
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7
2
Pec Fly (Dumbbell)
3 Sets
12 Reps
@7
3
Push Up
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
4
Tricep Kickback
3 Sets
15 Reps
@8.5
5
Tricep Pushdown (Cable)
2 Sets
20 Reps
@8.5
6
Dip (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
Day 2
1
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@7.5
2
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
12 Reps
@7.5
4
Alternating Dumbbell Curl
3 Sets
12 Reps
@7.5
5
Bicep Curl (Barbell)
3 Sets
12 Reps
@7.5
6
Hammer Curl
3 Sets
12 Reps
@8
Day 3
1
Lunge (Dumbbell)
3 Sets
1.5 mins
@8.5
2
Single Leg Hip Thrust
3 Sets
15 Reps
@8
3
Leg Curl
3 Sets
12 Reps
@7.5
4
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@7.5
5
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@8
@8
@8
@8
@8
@8
@8
@8
@8
@8
6
Abs Crunch (Weighted)
3 Sets
25 Reps
@8
7
Hanging Leg Raise
3 Sets
25 Reps
@8
8
Reverse Abs Crunch (Bodyweight)
3 Sets
25 Reps
@8
9
Hanging Toes To Bar
3 Sets
25 Reps
@7.5
10
Sit Up
3 Sets
25 Reps
@7.5
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
@8
@8
@8
@8
@8
2
Push Up
5 Sets
15 Reps
@7.5
3
Pec Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
@7.5
@7.5
@7.5
@7.5
@7.5
4
Push Up
5 Sets
10 Reps
@7.5
5
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@7.5
6
Tricep Kickback
4 Sets
15 Reps
@7.5
7
Dip (Bodyweight)
4 Sets
20 Reps
@7.5
8
Abs Crunch (Weighted)
3 Sets
25 Reps
@7.5
9
Hanging Leg Raise
3 Sets
25 Reps
@7.5
10
Reverse Abs Crunch (Bodyweight)
3 Sets
25 Reps
@7.5
11
Hanging Toes To Bar
3 Sets
25 Reps
@7.5
12
Sit Up
1 Set
25 Reps
@7.5
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7
2
Pec Fly (Dumbbell)
3 Sets
12 Reps
@7
3
Push Up
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
4
Tricep Kickback
3 Sets
15 Reps
@8.5
5
Tricep Pushdown (Cable)
2 Sets
20 Reps
@8.5
6
Dip (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
Day 2
1
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@7.5
2
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
12 Reps
@7.5
4
Alternating Dumbbell Curl
3 Sets
12 Reps
@7.5
5
Bicep Curl (Barbell)
3 Sets
12 Reps
@7.5
6
Hammer Curl
3 Sets
12 Reps
@8
Day 3
1
Lunge (Dumbbell)
3 Sets
1.5 mins
@8.5
2
Single Leg Hip Thrust
3 Sets
15 Reps
@8
3
Leg Curl
3 Sets
12 Reps
@7.5
4
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@7.5
5
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@8
@8
@8
@8
@8
@8
@8
@8
@8
@8
6
Abs Crunch (Weighted)
3 Sets
25 Reps
@8
7
Hanging Leg Raise
3 Sets
25 Reps
@8
8
Reverse Abs Crunch (Bodyweight)
3 Sets
25 Reps
@8
9
Hanging Toes To Bar
3 Sets
25 Reps
@7.5
10
Sit Up
3 Sets
25 Reps
@7.5
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
@8
@8
@8
@8
@8
2
Push Up
5 Sets
15 Reps
@7.5
3
Pec Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
@7.5
@7.5
@7.5
@7.5
@7.5
4
Push Up
5 Sets
10 Reps
@7.5
5
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@7.5
6
Tricep Kickback
4 Sets
15 Reps
@7.5
7
Dip (Bodyweight)
4 Sets
20 Reps
@7.5
8
Abs Crunch (Weighted)
3 Sets
25 Reps
@7.5
9
Hanging Leg Raise
3 Sets
25 Reps
@7.5
10
Reverse Abs Crunch (Bodyweight)
3 Sets
25 Reps
@7.5
11
Hanging Toes To Bar
3 Sets
25 Reps
@7.5
12
Sit Up
1 Set
25 Reps
@7.5
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7
2
Pec Fly (Dumbbell)
3 Sets
12 Reps
@7
3
Push Up
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
4
Tricep Kickback
3 Sets
15 Reps
@8.5
5
Tricep Pushdown (Cable)
2 Sets
20 Reps
@8.5
6
Dip (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
Day 2
1
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@7.5
2
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
12 Reps
@7.5
4
Alternating Dumbbell Curl
3 Sets
12 Reps
@7.5
5
Bicep Curl (Barbell)
3 Sets
12 Reps
@7.5
6
Hammer Curl
3 Sets
12 Reps
@8
Day 3
1
Lunge (Dumbbell)
3 Sets
1.5 mins
@8.5
2
Single Leg Hip Thrust
3 Sets
15 Reps
@8
3
Leg Curl
3 Sets
12 Reps
@7.5
4
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@7.5
5
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@8
@8
@8
@8
@8
@8
@8
@8
@8
@8
6
Abs Crunch (Weighted)
3 Sets
25 Reps
@8
7
Hanging Leg Raise
3 Sets
25 Reps
@8
8
Reverse Abs Crunch (Bodyweight)
3 Sets
25 Reps
@8
9
Hanging Toes To Bar
3 Sets
25 Reps
@7.5
10
Sit Up
3 Sets
25 Reps
@7.5
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
@8
@8
@8
@8
@8
2
Push Up
5 Sets
15 Reps
@7.5
3
Pec Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
@7.5
@7.5
@7.5
@7.5
@7.5
4
Push Up
5 Sets
10 Reps
@7.5
5
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@7.5
6
Tricep Kickback
4 Sets
15 Reps
@7.5
7
Dip (Bodyweight)
4 Sets
20 Reps
@7.5
8
Abs Crunch (Weighted)
3 Sets
25 Reps
@7.5
9
Hanging Leg Raise
3 Sets
25 Reps
@7.5
10
Reverse Abs Crunch (Bodyweight)
3 Sets
25 Reps
@7.5
11
Hanging Toes To Bar
3 Sets
25 Reps
@7.5
12
Sit Up
1 Set
25 Reps
@7.5
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7
2
Pec Fly (Dumbbell)
3 Sets
12 Reps
@7
3
Push Up
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
4
Tricep Kickback
3 Sets
15 Reps
@8.5
5
Tricep Pushdown (Cable)
2 Sets
20 Reps
@8.5
6
Dip (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
Day 2
1
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@7.5
2
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
12 Reps
@7.5
4
Alternating Dumbbell Curl
3 Sets
12 Reps
@7.5
5
Bicep Curl (Barbell)
3 Sets
12 Reps
@7.5
6
Hammer Curl
3 Sets
12 Reps
@8
Day 3
1
Lunge (Dumbbell)
3 Sets
1.5 mins
@8.5
2
Single Leg Hip Thrust
3 Sets
15 Reps
@8
3
Leg Curl
3 Sets
12 Reps
@7.5
4
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@7.5
5
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@8
@8
@8
@8
@8
@8
@8
@8
@8
@8
6
Abs Crunch (Weighted)
3 Sets
25 Reps
@8
7
Hanging Leg Raise
3 Sets
25 Reps
@8
8
Reverse Abs Crunch (Bodyweight)
3 Sets
25 Reps
@8
9
Hanging Toes To Bar
3 Sets
25 Reps
@7.5
10
Sit Up
3 Sets
25 Reps
@7.5
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
@8
@8
@8
@8
@8
2
Push Up
5 Sets
15 Reps
@7.5
3
Pec Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
@7.5
@7.5
@7.5
@7.5
@7.5
4
Push Up
5 Sets
10 Reps
@7.5
5
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@7.5
6
Tricep Kickback
4 Sets
15 Reps
@7.5
7
Dip (Bodyweight)
4 Sets
20 Reps
@7.5
8
Abs Crunch (Weighted)
3 Sets
25 Reps
@7.5
9
Hanging Leg Raise
3 Sets
25 Reps
@7.5
10
Reverse Abs Crunch (Bodyweight)
3 Sets
25 Reps
@7.5
11
Hanging Toes To Bar
3 Sets
25 Reps
@7.5
12
Sit Up
1 Set
25 Reps
@7.5
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7
2
Pec Fly (Dumbbell)
3 Sets
12 Reps
@7
3
Push Up
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
4
Tricep Kickback
3 Sets
15 Reps
@8.5
5
Tricep Pushdown (Cable)
2 Sets
20 Reps
@8.5
6
Dip (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
Day 2
1
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@7.5
2
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
12 Reps
@7.5
4
Alternating Dumbbell Curl
3 Sets
12 Reps
@7.5
5
Bicep Curl (Barbell)
3 Sets
12 Reps
@7.5
6
Hammer Curl
3 Sets
12 Reps
@8
Day 3
1
Lunge (Dumbbell)
3 Sets
1.5 mins
@8.5
2
Single Leg Hip Thrust
3 Sets
15 Reps
@8
3
Leg Curl
3 Sets
12 Reps
@7.5
4
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@7.5
5
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@8
@8
@8
@8
@8
@8
@8
@8
@8
@8
6
Abs Crunch (Weighted)
3 Sets
25 Reps
@8
7
Hanging Leg Raise
3 Sets
25 Reps
@8
8
Reverse Abs Crunch (Bodyweight)
3 Sets
25 Reps
@8
9
Hanging Toes To Bar
3 Sets
25 Reps
@7.5
10
Sit Up
3 Sets
25 Reps
@7.5
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
@8
@8
@8
@8
@8
2
Push Up
5 Sets
15 Reps
@7.5
3
Pec Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
@7.5
@7.5
@7.5
@7.5
@7.5
4
Push Up
5 Sets
10 Reps
@7.5
5
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@7.5
6
Tricep Kickback
4 Sets
15 Reps
@7.5
7
Dip (Bodyweight)
4 Sets
20 Reps
@7.5
8
Abs Crunch (Weighted)
3 Sets
25 Reps
@7.5
9
Hanging Leg Raise
3 Sets
25 Reps
@7.5
10
Reverse Abs Crunch (Bodyweight)
3 Sets
25 Reps
@7.5
11
Hanging Toes To Bar
3 Sets
25 Reps
@7.5
12
Sit Up
1 Set
25 Reps
@7.5
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7
2
Pec Fly (Dumbbell)
3 Sets
12 Reps
@7
3
Push Up
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
4
Tricep Kickback
3 Sets
15 Reps
@8.5
5
Tricep Pushdown (Cable)
2 Sets
20 Reps
@8.5
6
Dip (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
Day 2
1
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@7.5
2
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
12 Reps
@7.5
4
Alternating Dumbbell Curl
3 Sets
12 Reps
@7.5
5
Bicep Curl (Barbell)
3 Sets
12 Reps
@7.5
6
Hammer Curl
3 Sets
12 Reps
@8
Day 3
1
Lunge (Dumbbell)
3 Sets
1.5 mins
@8.5
2
Single Leg Hip Thrust
3 Sets
15 Reps
@8
3
Leg Curl
3 Sets
12 Reps
@7.5
4
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@7.5
5
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@8
@8
@8
@8
@8
@8
@8
@8
@8
@8
6
Abs Crunch (Weighted)
3 Sets
25 Reps
@8
7
Hanging Leg Raise
3 Sets
25 Reps
@8
8
Reverse Abs Crunch (Bodyweight)
3 Sets
25 Reps
@8
9
Hanging Toes To Bar
3 Sets
25 Reps
@7.5
10
Sit Up
3 Sets
25 Reps
@7.5
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
@8
@8
@8
@8
@8
2
Push Up
5 Sets
15 Reps
@7.5
3
Pec Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
@7.5
@7.5
@7.5
@7.5
@7.5
4
Push Up
5 Sets
10 Reps
@7.5
5
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@7.5
6
Tricep Kickback
4 Sets
15 Reps
@7.5
7
Dip (Bodyweight)
4 Sets
20 Reps
@7.5
8
Abs Crunch (Weighted)
3 Sets
25 Reps
@7.5
9
Hanging Leg Raise
3 Sets
25 Reps
@7.5
10
Reverse Abs Crunch (Bodyweight)
3 Sets
25 Reps
@7.5
11
Hanging Toes To Bar
3 Sets
25 Reps
@7.5
12
Sit Up
1 Set
25 Reps
@7.5