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Adrian’s powerbuilding 2024
by Adrian F.
4 athletes joined
Program Description
Optimize your strength and look. Get a smart program for 5 days per week 🙌🏻
Program Overview
Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Apr 30, 2024 06:52
Last Edited
Jun 06, 2024 12:56
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Week 1
1 / 12 Weeks
Day 5
1A
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@10
1B
Split Squat (Dumbbell)
1 Set
AMRAP
@10
2A
Squat (Paused)
1 Set
1 Set
8-15 Reps
8-15 Reps
@8
@9
2B
Sissy Squat
1 Set
AMRAP
@10
3
Pull-Up (Assisted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@10
4
Seated Row (Cable)
2 Sets
1 Set
8-15 Reps
8-15 Reps
@9
@10
5A
Face Pull
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
5B
Bicep Curl (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1-3 Reps
4-6 Reps
6-10 Reps
@8.5
@8
@9
3A
Lying Leg Curl
4 Sets
8-15 Reps
@9
3B
One Arm Lateral Raise (Cable)
4 Sets
8-15 Reps
@9
4
Standing Calf Raise
4 Sets
10-15 Reps
@9
Day 3
1
Lat Pulldown
1 Set
2 Sets
6-10 Reps
8-12 Reps
@8
@9
2
Dip (Weighted)
2 Sets
6-10 Reps
@8
3
Upright Row (Dumbbell)
3 Sets
8-15 Reps
@9
4
Single Arm High Row (Cable)
3 Sets
10-15 Reps
@9
5
Bench Press (Dumbbell)
3 Sets
8-15 Reps
@9
6
Pullover (Dumbbell)
2 Sets
15-20 Reps
@9
8A
Tricep Kickback
3 Sets
15-20 Reps
@9.5
8B
Bicep Curl (Cable)
3 Sets
15-20 Reps
@9.5
Day 2
1
Squat (Barbell)
1 Set
1 Set
2-5 Reps
5-8 Reps
@7
@9
2A
Stiff Leg Deadlift
3 Sets
8-12 Reps
@8.5
2B
Leg Curl
1 Set
AMRAP
@10
3
Leg Press (45 Degrees)
2 Sets
10-15 Reps
@9
6A
Leg Extension
2 Sets
10-15 Reps
@9.5
6B
Sissy Squat
2 Sets
AMRAP
@10
7
Straight Leg Calf Raise
3 Sets
15-20 Reps
@9.5
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1-3 Reps
4-6 Reps
6-10 Reps
@8
@8
@9.5
2
Chin-Up (Weighted)
1 Set
1 Set
1 Set
2-5 Reps
5-8 Reps
8-15 Reps
@8
@9
@10
3
Incline Chest Press (Machine)
3 Sets
8-12 Reps
@9
4
Single Arm Iso Row
3 Sets
8-12 Reps
@9
5
Lateral Raise (Cable)
4 Sets
10-15 Reps
@9.5
6
Incline Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
@9.5
7
Seated Dumbbell Curl
3 Sets
10-15 Reps
@9.5
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1-3 Reps
4-6 Reps
6-10 Reps
@8
@8
@9.5
2
Chin-Up (Weighted)
1 Set
1 Set
1 Set
2-5 Reps
5-8 Reps
8-15 Reps
@8
@9
@10
3
Incline Chest Press (Machine)
3 Sets
8-12 Reps
@9
4
Single Arm Iso Row
3 Sets
8-12 Reps
@9
5
Lateral Raise (Cable)
4 Sets
10-15 Reps
@9.5
6
Incline Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
@9.5
7
Seated Dumbbell Curl
3 Sets
10-15 Reps
@9.5
Day 2
1
Squat (Barbell)
1 Set
1 Set
2-5 Reps
5-8 Reps
@7
@9
2A
Stiff Leg Deadlift
3 Sets
8-12 Reps
@8.5
2B
Leg Curl
1 Set
AMRAP
@10
3
Leg Press (45 Degrees)
2 Sets
10-15 Reps
@9
6A
Leg Extension
2 Sets
10-15 Reps
@9.5
6B
Sissy Squat
2 Sets
AMRAP
@10
7
Straight Leg Calf Raise
3 Sets
15-20 Reps
@9.5
Day 3
1
Lat Pulldown
1 Set
2 Sets
6-10 Reps
8-12 Reps
@8
@9
2
Dip (Weighted)
2 Sets
6-10 Reps
@8
3
Upright Row (Dumbbell)
3 Sets
8-15 Reps
@9
4
Single Arm High Row (Cable)
3 Sets
10-15 Reps
@9
5
Bench Press (Dumbbell)
3 Sets
8-15 Reps
@9
6
Pullover (Dumbbell)
2 Sets
15-20 Reps
@9
8A
Tricep Kickback
3 Sets
15-20 Reps
@9.5
8B
Bicep Curl (Cable)
3 Sets
15-20 Reps
@9.5
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1-3 Reps
4-6 Reps
6-10 Reps
@8.5
@8
@9
3A
Lying Leg Curl
4 Sets
8-15 Reps
@9
3B
One Arm Lateral Raise (Cable)
4 Sets
8-15 Reps
@9
4
Standing Calf Raise
4 Sets
10-15 Reps
@9
Day 5
1A
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@10
1B
Split Squat (Dumbbell)
1 Set
AMRAP
@10
2A
Squat (Paused)
1 Set
1 Set
8-15 Reps
8-15 Reps
@8
@9
2B
Sissy Squat
1 Set
AMRAP
@10
3
Pull-Up (Assisted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@10
4
Seated Row (Cable)
2 Sets
1 Set
8-15 Reps
8-15 Reps
@9
@10
5A
Face Pull
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
5B
Bicep Curl (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1-3 Reps
4-6 Reps
6-10 Reps
@8
@8
@9.5
2
Chin-Up (Weighted)
1 Set
1 Set
1 Set
2-5 Reps
5-8 Reps
8-15 Reps
@8
@9
@10
3
Incline Chest Press (Machine)
3 Sets
8-12 Reps
@9
4
Single Arm Iso Row
3 Sets
8-12 Reps
@9
5
Lateral Raise (Cable)
4 Sets
10-15 Reps
@9.5
6
Incline Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
@9.5
7
Seated Dumbbell Curl
3 Sets
10-15 Reps
@9.5
Day 2
1
Squat (Barbell)
1 Set
1 Set
2-5 Reps
5-8 Reps
@7
@9
2A
Stiff Leg Deadlift
3 Sets
8-12 Reps
@8.5
2B
Leg Curl
1 Set
AMRAP
@10
3
Leg Press (45 Degrees)
2 Sets
10-15 Reps
@9
6A
Leg Extension
2 Sets
10-15 Reps
@9.5
6B
Sissy Squat
2 Sets
AMRAP
@10
7
Straight Leg Calf Raise
3 Sets
15-20 Reps
@9.5
Day 3
1
Lat Pulldown
1 Set
2 Sets
6-10 Reps
8-12 Reps
@8
@9
2
Dip (Weighted)
2 Sets
6-10 Reps
@8
3
Upright Row (Dumbbell)
3 Sets
8-15 Reps
@9
4
Single Arm High Row (Cable)
3 Sets
10-15 Reps
@9
5
Bench Press (Dumbbell)
3 Sets
8-15 Reps
@9
6
Pullover (Dumbbell)
2 Sets
15-20 Reps
@9
8A
Tricep Kickback
3 Sets
15-20 Reps
@9.5
8B
Bicep Curl (Cable)
3 Sets
15-20 Reps
@9.5
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1-3 Reps
4-6 Reps
6-10 Reps
@8.5
@8
@9
3A
Lying Leg Curl
4 Sets
8-15 Reps
@9
3B
One Arm Lateral Raise (Cable)
4 Sets
8-15 Reps
@9
4
Standing Calf Raise
4 Sets
10-15 Reps
@9
Day 5
1A
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@10
1B
Split Squat (Dumbbell)
1 Set
AMRAP
@10
2A
Squat (Paused)
1 Set
1 Set
8-15 Reps
8-15 Reps
@8
@9
2B
Sissy Squat
1 Set
AMRAP
@10
3
Pull-Up (Assisted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@10
4
Seated Row (Cable)
2 Sets
1 Set
8-15 Reps
8-15 Reps
@9
@10
5A
Face Pull
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
5B
Bicep Curl (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1-3 Reps
4-6 Reps
6-10 Reps
@8
@8
@9.5
2
Chin-Up (Weighted)
1 Set
1 Set
1 Set
2-5 Reps
5-8 Reps
8-15 Reps
@8
@9
@10
3
Incline Chest Press (Machine)
3 Sets
8-12 Reps
@9
4
Single Arm Iso Row
3 Sets
8-12 Reps
@9
5
Lateral Raise (Cable)
4 Sets
10-15 Reps
@9.5
6
Incline Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
@9.5
7
Seated Dumbbell Curl
3 Sets
10-15 Reps
@9.5
Day 2
1
Squat (Barbell)
1 Set
1 Set
2-5 Reps
5-8 Reps
@7
@9
2A
Stiff Leg Deadlift
3 Sets
8-12 Reps
@8.5
2B
Leg Curl
1 Set
AMRAP
@10
3
Leg Press (45 Degrees)
2 Sets
10-15 Reps
@9
6A
Leg Extension
2 Sets
10-15 Reps
@9.5
6B
Sissy Squat
2 Sets
AMRAP
@10
7
Straight Leg Calf Raise
3 Sets
15-20 Reps
@9.5
Day 3
1
Lat Pulldown
1 Set
2 Sets
6-10 Reps
8-12 Reps
@8
@9
2
Dip (Weighted)
2 Sets
6-10 Reps
@8
3
Upright Row (Dumbbell)
3 Sets
8-15 Reps
@9
4
Single Arm High Row (Cable)
3 Sets
10-15 Reps
@9
5
Bench Press (Dumbbell)
3 Sets
8-15 Reps
@9
6
Pullover (Dumbbell)
2 Sets
15-20 Reps
@9
8A
Tricep Kickback
3 Sets
15-20 Reps
@9.5
8B
Bicep Curl (Cable)
3 Sets
15-20 Reps
@9.5
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1-3 Reps
4-6 Reps
6-10 Reps
@8.5
@8
@9
3A
Lying Leg Curl
4 Sets
8-15 Reps
@9
3B
One Arm Lateral Raise (Cable)
4 Sets
8-15 Reps
@9
4
Standing Calf Raise
4 Sets
10-15 Reps
@9
Day 5
1A
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@10
1B
Split Squat (Dumbbell)
1 Set
AMRAP
@10
2A
Squat (Paused)
1 Set
1 Set
8-15 Reps
8-15 Reps
@8
@9
2B
Sissy Squat
1 Set
AMRAP
@10
3
Pull-Up (Assisted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@10
4
Seated Row (Cable)
2 Sets
1 Set
8-15 Reps
8-15 Reps
@9
@10
5A
Face Pull
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
5B
Bicep Curl (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1-3 Reps
4-6 Reps
6-10 Reps
@6
@6
@9
2
Chin-Up (Weighted)
1 Set
1 Set
1 Set
2-5 Reps
5-8 Reps
8-15 Reps
@6
@6
@9
3
Incline Chest Press (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@6
@9
4
Single Arm Iso Row
2 Sets
1 Set
8-12 Reps
8-12 Reps
@6
@9
5
Lateral Raise (Cable)
2 Sets
2 Sets
10-15 Reps
10-15 Reps
@6
@9.5
6
Incline Tricep Extension (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@6
@9.5
7
Seated Dumbbell Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@6
@9.5
Day 2
1
Squat (Barbell)
1 Set
1 Set
2-5 Reps
5-8 Reps
@6
@9
2A
Stiff Leg Deadlift
2 Sets
1 Set
8-12 Reps
8-12 Reps
@6
@8.5
2B
Leg Curl
1 Set
AMRAP
@10
3
Leg Press (45 Degrees)
1 Set
1 Set
10-15 Reps
10-15 Reps
@6
@9
6A
Leg Extension
1 Set
1 Set
10-15 Reps
10-15 Reps
@6
@9.5
6B
Sissy Squat
1 Set
AMRAP
@10
7
Straight Leg Calf Raise
2 Sets
1 Set
15-20 Reps
15-20 Reps
@6
@9.5
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
6-10 Reps
8-12 Reps
8-12 Reps
@6
@6
@9
2
Dip (Weighted)
1 Set
1 Set
6-10 Reps
6-10 Reps
@6
@9
3
Upright Row (Dumbbell)
2 Sets
1 Set
8-15 Reps
8-15 Reps
@6
@9
4
Single Arm High Row (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@6
@9
5
Bench Press (Dumbbell)
2 Sets
1 Set
8-15 Reps
8-15 Reps
@6
@9
6
Pullover (Dumbbell)
1 Set
1 Set
15-20 Reps
15-20 Reps
@6
@9
8A
Tricep Kickback
2 Sets
1 Set
15-20 Reps
15-20 Reps
@6
@9.5
8B
Bicep Curl (Cable)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@6
@9.5
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1-3 Reps
4-6 Reps
6-10 Reps
@6
@6
@9
3A
Lying Leg Curl
2 Sets
2 Sets
8-15 Reps
8-15 Reps
@6
@9
3B
One Arm Lateral Raise (Cable)
2 Sets
2 Sets
8-15 Reps
8-15 Reps
@6
@9
4
Standing Calf Raise
2 Sets
2 Sets
10-15 Reps
10-15 Reps
@6
@9
Day 5
1A
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@6
@10
1B
Split Squat (Dumbbell)
1 Set
AMRAP
@10
2A
Squat (Paused)
1 Set
1 Set
8-15 Reps
8-15 Reps
@6
@9
2B
Sissy Squat
1 Set
AMRAP
@10
3
Pull-Up (Assisted)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@6
@10
4
Seated Row (Cable)
2 Sets
1 Set
8-15 Reps
8-15 Reps
@6
@10
5A
Face Pull
2 Sets
1 Set
8-12 Reps
8-12 Reps
@6
@10
5B
Bicep Curl (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@6
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1-3 Reps
4-6 Reps
6-10 Reps
@8
@8
@9.5
2
Chin-Up (Weighted)
1 Set
1 Set
1 Set
2-5 Reps
5-8 Reps
8-15 Reps
@8
@9
@10
3
Incline Chest Press (Machine)
3 Sets
8-12 Reps
@9
4
Single Arm Iso Row
3 Sets
8-12 Reps
@9
5
Lateral Raise (Cable)
4 Sets
10-15 Reps
@9.5
6
Incline Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
@9.5
7
Seated Dumbbell Curl
3 Sets
10-15 Reps
@9.5
Day 2
1
Squat (Barbell)
1 Set
1 Set
2-5 Reps
5-8 Reps
@7
@9
2A
Stiff Leg Deadlift
3 Sets
8-12 Reps
@8.5
2B
Leg Curl
1 Set
AMRAP
@10
3
Leg Press (45 Degrees)
2 Sets
10-15 Reps
@9
6A
Leg Extension
2 Sets
10-15 Reps
@9.5
6B
Sissy Squat
2 Sets
AMRAP
@10
7
Straight Leg Calf Raise
3 Sets
15-20 Reps
@9.5
Day 3
1
Lat Pulldown
1 Set
2 Sets
6-10 Reps
8-12 Reps
@8
@9
2
Dip (Weighted)
2 Sets
6-10 Reps
@8
3
Upright Row (Dumbbell)
3 Sets
8-15 Reps
@9
4
Single Arm High Row (Cable)
3 Sets
10-15 Reps
@9
5
Bench Press (Dumbbell)
3 Sets
8-15 Reps
@9
6
Pullover (Dumbbell)
2 Sets
15-20 Reps
@9
8A
Tricep Kickback
3 Sets
15-20 Reps
@9.5
8B
Bicep Curl (Cable)
3 Sets
15-20 Reps
@9.5
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1-3 Reps
4-6 Reps
6-10 Reps
@8.5
@8
@9
3A
Lying Leg Curl
4 Sets
8-15 Reps
@9
3B
One Arm Lateral Raise (Cable)
4 Sets
8-15 Reps
@9
4
Standing Calf Raise
4 Sets
10-15 Reps
@9
Day 5
1A
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@10
1B
Split Squat (Dumbbell)
1 Set
AMRAP
@10
2A
Squat (Paused)
1 Set
1 Set
8-15 Reps
8-15 Reps
@8
@9
2B
Sissy Squat
1 Set
AMRAP
@10
3
Pull-Up (Assisted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@10
4
Seated Row (Cable)
2 Sets
1 Set
8-15 Reps
8-15 Reps
@9
@10
5A
Face Pull
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
5B
Bicep Curl (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1-3 Reps
4-6 Reps
6-10 Reps
@8
@8
@9.5
2
Chin-Up (Weighted)
1 Set
1 Set
1 Set
2-5 Reps
5-8 Reps
8-15 Reps
@8
@9
@10
3
Incline Chest Press (Machine)
3 Sets
8-12 Reps
@9
4
Single Arm Iso Row
3 Sets
8-12 Reps
@9
5
Lateral Raise (Cable)
4 Sets
10-15 Reps
@9.5
6
Incline Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
@9.5
7
Seated Dumbbell Curl
3 Sets
10-15 Reps
@9.5
Day 2
1
Squat (Barbell)
1 Set
1 Set
2-5 Reps
5-8 Reps
@7
@9
2A
Stiff Leg Deadlift
3 Sets
8-12 Reps
@8.5
2B
Leg Curl
1 Set
AMRAP
@10
3
Leg Press (45 Degrees)
2 Sets
10-15 Reps
@9
6A
Leg Extension
2 Sets
10-15 Reps
@9.5
6B
Sissy Squat
2 Sets
AMRAP
@10
7
Straight Leg Calf Raise
3 Sets
15-20 Reps
@9.5
Day 3
1
Lat Pulldown
1 Set
2 Sets
6-10 Reps
8-12 Reps
@8
@9
2
Dip (Weighted)
2 Sets
6-10 Reps
@8
3
Upright Row (Dumbbell)
3 Sets
8-15 Reps
@9
4
Single Arm High Row (Cable)
3 Sets
10-15 Reps
@9
5
Bench Press (Dumbbell)
3 Sets
8-15 Reps
@9
6
Pullover (Dumbbell)
2 Sets
15-20 Reps
@9
8A
Tricep Kickback
3 Sets
15-20 Reps
@9.5
8B
Bicep Curl (Cable)
3 Sets
15-20 Reps
@9.5
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1-3 Reps
4-6 Reps
6-10 Reps
@8.5
@8
@9
3A
Lying Leg Curl
4 Sets
8-15 Reps
@9
3B
One Arm Lateral Raise (Cable)
4 Sets
8-15 Reps
@9
4
Standing Calf Raise
4 Sets
10-15 Reps
@9
Day 5
1A
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@10
1B
Split Squat (Dumbbell)
1 Set
AMRAP
@10
2A
Squat (Paused)
1 Set
1 Set
8-15 Reps
8-15 Reps
@8
@9
2B
Sissy Squat
1 Set
AMRAP
@10
3
Pull-Up (Assisted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@10
4
Seated Row (Cable)
2 Sets
1 Set
8-15 Reps
8-15 Reps
@9
@10
5A
Face Pull
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
5B
Bicep Curl (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1-3 Reps
4-6 Reps
6-10 Reps
@8
@8
@9.5
2
Chin-Up (Weighted)
1 Set
1 Set
1 Set
2-5 Reps
5-8 Reps
8-15 Reps
@8
@9
@10
3
Incline Chest Press (Machine)
3 Sets
8-12 Reps
@9
4
Single Arm Iso Row
3 Sets
8-12 Reps
@9
5
Lateral Raise (Cable)
4 Sets
10-15 Reps
@9.5
6
Incline Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
@9.5
7
Seated Dumbbell Curl
3 Sets
10-15 Reps
@9.5
Day 2
1
Squat (Barbell)
1 Set
1 Set
2-5 Reps
5-8 Reps
@7
@9
2A
Stiff Leg Deadlift
3 Sets
8-12 Reps
@8.5
2B
Leg Curl
1 Set
AMRAP
@10
3
Leg Press (45 Degrees)
2 Sets
10-15 Reps
@9
6A
Leg Extension
2 Sets
10-15 Reps
@9.5
6B
Sissy Squat
2 Sets
AMRAP
@10
7
Straight Leg Calf Raise
3 Sets
15-20 Reps
@9.5
Day 3
1
Lat Pulldown
1 Set
2 Sets
6-10 Reps
8-12 Reps
@8
@9
2
Dip (Weighted)
2 Sets
6-10 Reps
@8
3
Upright Row (Dumbbell)
3 Sets
8-15 Reps
@9
4
Single Arm High Row (Cable)
3 Sets
10-15 Reps
@9
5
Bench Press (Dumbbell)
3 Sets
8-15 Reps
@9
6
Pullover (Dumbbell)
2 Sets
15-20 Reps
@9
8A
Tricep Kickback
3 Sets
15-20 Reps
@9.5
8B
Bicep Curl (Cable)
3 Sets
15-20 Reps
@9.5
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1-3 Reps
4-6 Reps
6-10 Reps
@8.5
@8
@9
3A
Lying Leg Curl
4 Sets
8-15 Reps
@9
3B
One Arm Lateral Raise (Cable)
4 Sets
8-15 Reps
@9
4
Standing Calf Raise
4 Sets
10-15 Reps
@9
Day 5
1A
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@10
1B
Split Squat (Dumbbell)
1 Set
AMRAP
@10
2A
Squat (Paused)
1 Set
1 Set
8-15 Reps
8-15 Reps
@8
@9
2B
Sissy Squat
1 Set
AMRAP
@10
3
Pull-Up (Assisted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@10
4
Seated Row (Cable)
2 Sets
1 Set
8-15 Reps
8-15 Reps
@9
@10
5A
Face Pull
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
5B
Bicep Curl (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1-3 Reps
4-6 Reps
6-10 Reps
@8
@8
@9.5
2
Chin-Up (Weighted)
1 Set
1 Set
1 Set
2-5 Reps
5-8 Reps
8-15 Reps
@8
@9
@10
3
Incline Chest Press (Machine)
3 Sets
8-12 Reps
@9
4
Single Arm Iso Row
3 Sets
8-12 Reps
@9
5
Lateral Raise (Cable)
4 Sets
10-15 Reps
@9.5
6
Incline Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
@9.5
7
Seated Dumbbell Curl
3 Sets
10-15 Reps
@9.5
Day 2
1
Squat (Barbell)
1 Set
1 Set
2-5 Reps
5-8 Reps
@7
@9
2A
Stiff Leg Deadlift
3 Sets
8-12 Reps
@8.5
2B
Leg Curl
1 Set
AMRAP
@10
3
Leg Press (45 Degrees)
2 Sets
10-15 Reps
@9
6A
Leg Extension
2 Sets
10-15 Reps
@9.5
6B
Sissy Squat
2 Sets
AMRAP
@10
7
Straight Leg Calf Raise
3 Sets
15-20 Reps
@9.5
Day 3
1
Lat Pulldown
1 Set
2 Sets
6-10 Reps
8-12 Reps
@8
@9
2
Dip (Weighted)
2 Sets
6-10 Reps
@8
3
Upright Row (Dumbbell)
3 Sets
8-15 Reps
@9
4
Single Arm High Row (Cable)
3 Sets
10-15 Reps
@9
5
Bench Press (Dumbbell)
3 Sets
8-15 Reps
@9
6
Pullover (Dumbbell)
2 Sets
15-20 Reps
@9
8A
Tricep Kickback
3 Sets
15-20 Reps
@9.5
8B
Bicep Curl (Cable)
3 Sets
15-20 Reps
@9.5
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1-3 Reps
4-6 Reps
6-10 Reps
@8.5
@8
@9
3A
Lying Leg Curl
4 Sets
8-15 Reps
@9
3B
One Arm Lateral Raise (Cable)
4 Sets
8-15 Reps
@9
4
Standing Calf Raise
4 Sets
10-15 Reps
@9
Day 5
1A
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@10
1B
Split Squat (Dumbbell)
1 Set
AMRAP
@10
2A
Squat (Paused)
1 Set
1 Set
8-15 Reps
8-15 Reps
@8
@9
2B
Sissy Squat
1 Set
AMRAP
@10
3
Pull-Up (Assisted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@10
4
Seated Row (Cable)
2 Sets
1 Set
8-15 Reps
8-15 Reps
@9
@10
5A
Face Pull
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
5B
Bicep Curl (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1-3 Reps
4-6 Reps
6-10 Reps
@8
@8
@9.5
2
Chin-Up (Weighted)
1 Set
1 Set
1 Set
2-5 Reps
5-8 Reps
8-15 Reps
@8
@9
@10
3
Incline Chest Press (Machine)
3 Sets
8-12 Reps
@9
4
Single Arm Iso Row
3 Sets
8-12 Reps
@9
5
Lateral Raise (Cable)
4 Sets
10-15 Reps
@9.5
6
Incline Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
@9.5
7
Seated Dumbbell Curl
3 Sets
10-15 Reps
@9.5
Day 2
1
Squat (Barbell)
1 Set
1 Set
2-5 Reps
5-8 Reps
@7
@9
2A
Stiff Leg Deadlift
3 Sets
8-12 Reps
@8.5
2B
Leg Curl
1 Set
AMRAP
@10
3
Leg Press (45 Degrees)
2 Sets
10-15 Reps
@9
6A
Leg Extension
2 Sets
10-15 Reps
@9.5
6B
Sissy Squat
2 Sets
AMRAP
@10
7
Straight Leg Calf Raise
3 Sets
15-20 Reps
@9.5
Day 3
1
Lat Pulldown
1 Set
2 Sets
6-10 Reps
8-12 Reps
@8
@9
2
Dip (Weighted)
2 Sets
6-10 Reps
@8
3
Upright Row (Dumbbell)
3 Sets
8-15 Reps
@9
4
Single Arm High Row (Cable)
3 Sets
10-15 Reps
@9
5
Bench Press (Dumbbell)
3 Sets
8-15 Reps
@9
6
Pullover (Dumbbell)
2 Sets
15-20 Reps
@9
8A
Tricep Kickback
3 Sets
15-20 Reps
@9.5
8B
Bicep Curl (Cable)
3 Sets
15-20 Reps
@9.5
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1-3 Reps
4-6 Reps
6-10 Reps
@8.5
@8
@9
3A
Lying Leg Curl
4 Sets
8-15 Reps
@9
3B
One Arm Lateral Raise (Cable)
4 Sets
8-15 Reps
@9
4
Standing Calf Raise
4 Sets
10-15 Reps
@9
Day 5
1A
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@10
1B
Split Squat (Dumbbell)
1 Set
AMRAP
@10
2A
Squat (Paused)
1 Set
1 Set
8-15 Reps
8-15 Reps
@8
@9
2B
Sissy Squat
1 Set
AMRAP
@10
3
Pull-Up (Assisted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@10
4
Seated Row (Cable)
2 Sets
1 Set
8-15 Reps
8-15 Reps
@9
@10
5A
Face Pull
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
5B
Bicep Curl (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1-3 Reps
4-6 Reps
6-10 Reps
@8
@8
@9.5
2
Chin-Up (Weighted)
1 Set
1 Set
1 Set
2-5 Reps
5-8 Reps
8-15 Reps
@8
@9
@10
3
Incline Chest Press (Machine)
3 Sets
8-12 Reps
@9
4
Single Arm Iso Row
3 Sets
8-12 Reps
@9
5
Lateral Raise (Cable)
4 Sets
10-15 Reps
@9.5
6
Incline Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
@9.5
7
Seated Dumbbell Curl
3 Sets
10-15 Reps
@9.5
Day 2
1
Squat (Barbell)
1 Set
1 Set
2-5 Reps
5-8 Reps
@7
@9
2A
Stiff Leg Deadlift
3 Sets
8-12 Reps
@8.5
2B
Leg Curl
1 Set
AMRAP
@10
3
Leg Press (45 Degrees)
2 Sets
10-15 Reps
@9
6A
Leg Extension
2 Sets
10-15 Reps
@9.5
6B
Sissy Squat
2 Sets
AMRAP
@10
7
Straight Leg Calf Raise
3 Sets
15-20 Reps
@9.5
Day 3
1
Lat Pulldown
1 Set
2 Sets
6-10 Reps
8-12 Reps
@8
@9
2
Dip (Weighted)
2 Sets
6-10 Reps
@8
3
Upright Row (Dumbbell)
3 Sets
8-15 Reps
@9
4
Single Arm High Row (Cable)
3 Sets
10-15 Reps
@9
5
Bench Press (Dumbbell)
3 Sets
8-15 Reps
@9
6
Pullover (Dumbbell)
2 Sets
15-20 Reps
@9
8A
Tricep Kickback
3 Sets
15-20 Reps
@9.5
8B
Bicep Curl (Cable)
3 Sets
15-20 Reps
@9.5
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1-3 Reps
4-6 Reps
6-10 Reps
@8.5
@8
@9
3A
Lying Leg Curl
4 Sets
8-15 Reps
@9
3B
One Arm Lateral Raise (Cable)
4 Sets
8-15 Reps
@9
4
Standing Calf Raise
4 Sets
10-15 Reps
@9
Day 5
1A
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@10
1B
Split Squat (Dumbbell)
1 Set
AMRAP
@10
2A
Squat (Paused)
1 Set
1 Set
8-15 Reps
8-15 Reps
@8
@9
2B
Sissy Squat
1 Set
AMRAP
@10
3
Pull-Up (Assisted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@10
4
Seated Row (Cable)
2 Sets
1 Set
8-15 Reps
8-15 Reps
@9
@10
5A
Face Pull
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
5B
Bicep Curl (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1-3 Reps
4-6 Reps
6-10 Reps
@8
@8
@9.5
2
Chin-Up (Weighted)
1 Set
1 Set
1 Set
2-5 Reps
5-8 Reps
8-15 Reps
@8
@9
@10
3
Incline Chest Press (Machine)
3 Sets
8-12 Reps
@9
4
Single Arm Iso Row
3 Sets
8-12 Reps
@9
5
Lateral Raise (Cable)
4 Sets
10-15 Reps
@9.5
6
Incline Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
@9.5
7
Seated Dumbbell Curl
3 Sets
10-15 Reps
@9.5
Day 2
1
Squat (Barbell)
1 Set
1 Set
2-5 Reps
5-8 Reps
@7
@9
2A
Stiff Leg Deadlift
3 Sets
8-12 Reps
@8.5
2B
Leg Curl
1 Set
AMRAP
@10
3
Leg Press (45 Degrees)
2 Sets
10-15 Reps
@9
6A
Leg Extension
2 Sets
10-15 Reps
@9.5
6B
Sissy Squat
2 Sets
AMRAP
@10
7
Straight Leg Calf Raise
3 Sets
15-20 Reps
@9.5
Day 3
1
Lat Pulldown
1 Set
2 Sets
6-10 Reps
8-12 Reps
@8
@9
2
Dip (Weighted)
2 Sets
6-10 Reps
@8
3
Upright Row (Dumbbell)
3 Sets
8-15 Reps
@9
4
Single Arm High Row (Cable)
3 Sets
10-15 Reps
@9
5
Bench Press (Dumbbell)
3 Sets
8-15 Reps
@9
6
Pullover (Dumbbell)
2 Sets
15-20 Reps
@9
8A
Tricep Kickback
3 Sets
15-20 Reps
@9.5
8B
Bicep Curl (Cable)
3 Sets
15-20 Reps
@9.5
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1-3 Reps
4-6 Reps
6-10 Reps
@8.5
@8
@9
3A
Lying Leg Curl
4 Sets
8-15 Reps
@9
3B
One Arm Lateral Raise (Cable)
4 Sets
8-15 Reps
@9
4
Standing Calf Raise
4 Sets
10-15 Reps
@9
Day 5
1A
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@10
1B
Split Squat (Dumbbell)
1 Set
AMRAP
@10
2A
Squat (Paused)
1 Set
1 Set
8-15 Reps
8-15 Reps
@8
@9
2B
Sissy Squat
1 Set
AMRAP
@10
3
Pull-Up (Assisted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@10
4
Seated Row (Cable)
2 Sets
1 Set
8-15 Reps
8-15 Reps
@9
@10
5A
Face Pull
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
5B
Bicep Curl (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10