logo
Aesthetics Anonymous
by Mark C.
Program Description
High intensity, moderate volume, moderate frequency bodybuilding program targeted at intermediate lifters. The transition from novice to intermediate necessitates increased frequency, intensity and volume due to reduced training sensitivity. This program aims to maximize muscle hypertrophy while prioritizing recovery and variation so as to minimize risk of injury. For novice lifters, simply halve the frequency of intensity techniques (rest-pause, drop sets, etc.) and remove the following exercises: Diagonal pulldown/Pullovers Incline/Flat Machine Chest Press Leg Extension As novices do not require that much volume to maximize hypertrophy, making this junk volume. For advanced lifters, add 3-4 sets of the following movement patterns: T-Bar Row, superset with Smith Machine JM Press Incline Curls, superset with Seated Leg Curls Rope Face Pull, superset with Dumbbell Chest Fly And add 1-2 sets on the following lifts: Weighted Pullup Diagonal Pulldown/Pullover Cuffed Cable Lateral Raise Behind-The-Neck Press High Bar Back Squat Barbell Front Squat Seated Calf Raise As the program proper does not contain sufficient volume for advanced lifters. If in the late stages of a fat-loss phase, reducing volume by one set on 4-set lifts can be beneficial. If possible, incorporate 15-75 minutes of vigorous, low-impact cardio after each workout, staying on the low end if bulking and on the high end if cutting. Whether cutting or bulking, cardio can improve work capacity, recovery and potentially increase hypertrophy in the long-term. RPE and RIR tend to be very loosely-defined terms. For the purposes of this program, RPE will be defined relative to true muscular failure, while RIR will be relative to technical failure. True muscular failure is defined as the inability of the muscle to perform the motion under reasonable load. Technical failure is defined as the inability to complete an additional rep with the same form and load as the prior reps in the set. As true muscular failure is asymptotic, an RPE 10 will be defined as a reasonably close estimation of true muscular failure. An example of an RPE 10 would be arriving at technical failure, then performing cheated concentrics and controlled eccentrics to failure, followed by two drop sets. RPE 9.5 will be defined as very close to true muscular failure, incorporating at least 1 intensity technique to push past technical failure. RPE 9 will mean technical failure and/or 0 RIR. 0 RIR occurs when the lifter has successfully completed one rep and judges that they are unable to complete one more with proper form. An example of a set taken to 0 RIR would be re-racking the bar after a five-second grinder on the bench press or squat without attempting an additional rep that would certainly result in failure.
Program Overview
Level
Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Apr 11, 2024 07:35
Last Edited
May 09, 2024 03:13
down_app
Week 1
1 / 12 Weeks
Day 1
1
Shrug (Barbell)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
2
Pull-Up (Weighted)
3 Sets
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
3A
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3B
Kroc Row
4 Sets
6-8 Reps
@9.5
4
Kneeling Single-Arm Diagonal Pulldown
3 Sets
6-10 Reps
@10
Day 2
1
Concentration Curl
4 Sets
6-10 Reps
@10
2
High Bar Squat (Barbell)
1 Set
3 Sets
1 Set
10-10 Reps
4-8 Reps
4-8 Reps
@9
@10
3
Stiff Leg Deadlift
1 Set
3 Sets
10-10 Reps
10-15 Reps
@9
4A
Leg Extension
4 Sets
15-20 Reps
@10
4B
Seated Calf Raise
4 Sets
10-15 Reps
@9
Day 3
1
Bench Press (Barbell)
1 Set
4 Sets
5-5 Reps
5-8 Reps
@9-9.5
2A
Incline Chest Press (Machine)
3 Sets
6-12 Reps
@9.5
2B
Reverse Pec Deck
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Standing Behind Neck Shoulder Press (Barbell)
1 Set
4 Sets
10-10 Reps
7-10 Reps
@9
4
One Arm Lateral Raise (Cable)
4 Sets
8-12 Reps
@10
Day 4
1
Shrug (Barbell)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
2
Pull-Up (Weighted)
3 Sets
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
3A
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3B
Seated Wide-Grip Row (Cable)
4 Sets
5-10 Reps
@10
4
Pullover (Machine)
3 Sets
10-15 Reps
@9.5
Day 5
1
Concentration Curl
4 Sets
6-10 Reps
@10
2
High Bar Squat (Barbell)
1 Set
3 Sets
1 Set
10-10 Reps
4-8 Reps
4-8 Reps
@9
@10
3
Stiff Leg Deadlift
1 Set
3 Sets
10-10 Reps
10-15 Reps
@9
4A
Leg Extension
4 Sets
15-20 Reps
@10
4B
Seated Calf Raise
4 Sets
10-15 Reps
@9
Day 6
1
Incline Bench Press (Barbell)
1 Set
4 Sets
10-10 Reps
6-10 Reps
@9-9.5
2A
Chest Press (Machine)
3 Sets
8-12 Reps
@9.5
2B
Reverse Pec Deck
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3
Standing Behind Neck Shoulder Press (Barbell)
1 Set
4 Sets
10-10 Reps
7-10 Reps
@9
4
One Arm Lateral Raise (Cable)
4 Sets
8-12 Reps
@10
Day 1
1
Shrug (Barbell)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
2
Pull-Up (Weighted)
3 Sets
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
3A
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3B
Kroc Row
4 Sets
6-8 Reps
@9.5
4
Kneeling Single-Arm Diagonal Pulldown
3 Sets
6-10 Reps
@10
Day 2
1
Concentration Curl
4 Sets
6-10 Reps
@10
2
High Bar Squat (Barbell)
1 Set
3 Sets
1 Set
10-10 Reps
4-8 Reps
4-8 Reps
@9
@10
3
Stiff Leg Deadlift
1 Set
3 Sets
10-10 Reps
10-15 Reps
@9
4A
Leg Extension
4 Sets
15-20 Reps
@10
4B
Seated Calf Raise
4 Sets
10-15 Reps
@9
Day 3
1
Bench Press (Barbell)
1 Set
4 Sets
5-5 Reps
5-8 Reps
@9-9.5
2A
Incline Chest Press (Machine)
3 Sets
6-12 Reps
@9.5
2B
Reverse Pec Deck
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Standing Behind Neck Shoulder Press (Barbell)
1 Set
4 Sets
10-10 Reps
7-10 Reps
@9
4
One Arm Lateral Raise (Cable)
4 Sets
8-12 Reps
@10
Day 4
1
Shrug (Barbell)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
2
Pull-Up (Weighted)
3 Sets
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
3A
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3B
Seated Wide-Grip Row (Cable)
4 Sets
5-10 Reps
@10
4
Pullover (Machine)
3 Sets
10-15 Reps
@9.5
Day 5
1
Concentration Curl
4 Sets
6-10 Reps
@10
2
High Bar Squat (Barbell)
1 Set
3 Sets
1 Set
10-10 Reps
4-8 Reps
4-8 Reps
@9
@10
3
Stiff Leg Deadlift
1 Set
3 Sets
10-10 Reps
10-15 Reps
@9
4A
Leg Extension
4 Sets
15-20 Reps
@10
4B
Seated Calf Raise
4 Sets
10-15 Reps
@9
Day 6
1
Incline Bench Press (Barbell)
1 Set
4 Sets
10-10 Reps
6-10 Reps
@9-9.5
2A
Chest Press (Machine)
3 Sets
8-12 Reps
@9.5
2B
Reverse Pec Deck
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3
Standing Behind Neck Shoulder Press (Barbell)
1 Set
4 Sets
10-10 Reps
7-10 Reps
@9
4
One Arm Lateral Raise (Cable)
4 Sets
8-12 Reps
@10
Day 1
1
Shrug (Barbell)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
2
Pull-Up (Weighted)
3 Sets
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
3A
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3B
Kroc Row
4 Sets
6-8 Reps
@9.5
4
Kneeling Single-Arm Diagonal Pulldown
3 Sets
6-10 Reps
@10
Day 2
1
Concentration Curl
4 Sets
6-10 Reps
@10
2
High Bar Squat (Barbell)
1 Set
3 Sets
1 Set
10-10 Reps
4-8 Reps
4-8 Reps
@9
@10
3
Stiff Leg Deadlift
1 Set
3 Sets
10-10 Reps
10-15 Reps
@9
4A
Leg Extension
4 Sets
15-20 Reps
@10
4B
Seated Calf Raise
4 Sets
10-15 Reps
@9
Day 3
1
Bench Press (Barbell)
1 Set
4 Sets
5-5 Reps
5-8 Reps
@9-9.5
2A
Incline Chest Press (Machine)
3 Sets
6-12 Reps
@9.5
2B
Reverse Pec Deck
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Standing Behind Neck Shoulder Press (Barbell)
1 Set
4 Sets
10-10 Reps
7-10 Reps
@9
4
One Arm Lateral Raise (Cable)
4 Sets
8-12 Reps
@10
Day 4
1
Shrug (Barbell)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
2
Pull-Up (Weighted)
3 Sets
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
3A
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3B
Seated Wide-Grip Row (Cable)
4 Sets
5-10 Reps
@10
4
Pullover (Machine)
3 Sets
10-15 Reps
@9.5
Day 5
1
Concentration Curl
4 Sets
6-10 Reps
@10
2
High Bar Squat (Barbell)
1 Set
3 Sets
1 Set
10-10 Reps
4-8 Reps
4-8 Reps
@9
@10
3
Stiff Leg Deadlift
1 Set
3 Sets
10-10 Reps
10-15 Reps
@9
4A
Leg Extension
4 Sets
15-20 Reps
@10
4B
Seated Calf Raise
4 Sets
10-15 Reps
@9
Day 6
1
Incline Bench Press (Barbell)
1 Set
4 Sets
10-10 Reps
6-10 Reps
@9-9.5
2A
Chest Press (Machine)
3 Sets
8-12 Reps
@9.5
2B
Reverse Pec Deck
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3
Standing Behind Neck Shoulder Press (Barbell)
1 Set
4 Sets
10-10 Reps
7-10 Reps
@9
4
One Arm Lateral Raise (Cable)
4 Sets
8-12 Reps
@10
Day 1
1
Shrug (Barbell)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
2
Pull-Up (Weighted)
3 Sets
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
3A
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3B
Kroc Row
4 Sets
6-8 Reps
@9.5
4
Kneeling Single-Arm Diagonal Pulldown
3 Sets
6-10 Reps
@10
Day 2
1
Concentration Curl
4 Sets
6-10 Reps
@10
2
High Bar Squat (Barbell)
1 Set
3 Sets
1 Set
10-10 Reps
4-8 Reps
4-8 Reps
@9
@10
3
Stiff Leg Deadlift
1 Set
3 Sets
10-10 Reps
10-15 Reps
@9
4A
Leg Extension
4 Sets
15-20 Reps
@10
4B
Seated Calf Raise
4 Sets
10-15 Reps
@9
Day 3
1
Bench Press (Barbell)
1 Set
4 Sets
5-5 Reps
5-8 Reps
@9-9.5
2A
Incline Chest Press (Machine)
3 Sets
6-12 Reps
@9.5
2B
Reverse Pec Deck
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Standing Behind Neck Shoulder Press (Barbell)
1 Set
4 Sets
10-10 Reps
7-10 Reps
@9
4
One Arm Lateral Raise (Cable)
4 Sets
8-12 Reps
@10
Day 4
1
Shrug (Barbell)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
2
Pull-Up (Weighted)
3 Sets
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
3A
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3B
Seated Wide-Grip Row (Cable)
4 Sets
5-10 Reps
@10
4
Pullover (Machine)
3 Sets
10-15 Reps
@9.5
Day 5
1
Concentration Curl
4 Sets
6-10 Reps
@10
2
High Bar Squat (Barbell)
1 Set
3 Sets
1 Set
10-10 Reps
4-8 Reps
4-8 Reps
@9
@10
3
Stiff Leg Deadlift
1 Set
3 Sets
10-10 Reps
10-15 Reps
@9
4A
Leg Extension
4 Sets
15-20 Reps
@10
4B
Seated Calf Raise
4 Sets
10-15 Reps
@9
Day 6
1
Incline Bench Press (Barbell)
1 Set
4 Sets
10-10 Reps
6-10 Reps
@9-9.5
2A
Chest Press (Machine)
3 Sets
8-12 Reps
@9.5
2B
Reverse Pec Deck
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3
Standing Behind Neck Shoulder Press (Barbell)
1 Set
4 Sets
10-10 Reps
7-10 Reps
@9
4
One Arm Lateral Raise (Cable)
4 Sets
8-12 Reps
@10
Day 1
1
Shrug (Barbell)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
2
Pull-Up (Weighted)
3 Sets
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
3A
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3B
Kroc Row
4 Sets
6-8 Reps
@9.5
4
Kneeling Single-Arm Diagonal Pulldown
3 Sets
6-10 Reps
@10
Day 2
1
Concentration Curl
4 Sets
6-10 Reps
@10
2
High Bar Squat (Barbell)
1 Set
3 Sets
1 Set
10-10 Reps
4-8 Reps
4-8 Reps
@9
@10
3
Stiff Leg Deadlift
1 Set
3 Sets
10-10 Reps
10-15 Reps
@9
4A
Leg Extension
4 Sets
15-20 Reps
@10
4B
Seated Calf Raise
4 Sets
10-15 Reps
@9
Day 3
1
Bench Press (Barbell)
1 Set
4 Sets
5-5 Reps
5-8 Reps
@9-9.5
2A
Incline Chest Press (Machine)
3 Sets
6-12 Reps
@9.5
2B
Reverse Pec Deck
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Standing Behind Neck Shoulder Press (Barbell)
1 Set
4 Sets
10-10 Reps
7-10 Reps
@9
4
One Arm Lateral Raise (Cable)
4 Sets
8-12 Reps
@10
Day 4
1
Shrug (Barbell)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
2
Pull-Up (Weighted)
3 Sets
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
3A
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3B
Seated Wide-Grip Row (Cable)
4 Sets
5-10 Reps
@10
4
Pullover (Machine)
3 Sets
10-15 Reps
@9.5
Day 5
1
Concentration Curl
4 Sets
6-10 Reps
@10
2
High Bar Squat (Barbell)
1 Set
3 Sets
1 Set
10-10 Reps
4-8 Reps
4-8 Reps
@9
@10
3
Stiff Leg Deadlift
1 Set
3 Sets
10-10 Reps
10-15 Reps
@9
4A
Leg Extension
4 Sets
15-20 Reps
@10
4B
Seated Calf Raise
4 Sets
10-15 Reps
@9
Day 6
1
Incline Bench Press (Barbell)
1 Set
4 Sets
10-10 Reps
6-10 Reps
@9-9.5
2A
Chest Press (Machine)
3 Sets
8-12 Reps
@9.5
2B
Reverse Pec Deck
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3
Standing Behind Neck Shoulder Press (Barbell)
1 Set
4 Sets
10-10 Reps
7-10 Reps
@9
4
One Arm Lateral Raise (Cable)
4 Sets
8-12 Reps
@10
Day 1
1
Shrug (Barbell)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
2
Pull-Up (Weighted)
3 Sets
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
3A
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3B
Kroc Row
4 Sets
6-8 Reps
@9.5
4
Kneeling Single-Arm Diagonal Pulldown
3 Sets
6-10 Reps
@10
Day 2
1
Concentration Curl
4 Sets
6-10 Reps
@10
2
High Bar Squat (Barbell)
1 Set
3 Sets
1 Set
10-10 Reps
4-8 Reps
4-8 Reps
@9
@10
3
Stiff Leg Deadlift
1 Set
3 Sets
10-10 Reps
10-15 Reps
@9
4A
Leg Extension
4 Sets
15-20 Reps
@10
4B
Seated Calf Raise
4 Sets
10-15 Reps
@9
Day 3
1
Bench Press (Barbell)
1 Set
4 Sets
5-5 Reps
5-8 Reps
@9-9.5
2A
Incline Chest Press (Machine)
3 Sets
6-12 Reps
@9.5
2B
Reverse Pec Deck
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Standing Behind Neck Shoulder Press (Barbell)
1 Set
4 Sets
10-10 Reps
7-10 Reps
@9
4
One Arm Lateral Raise (Cable)
4 Sets
8-12 Reps
@10
Day 4
1
Shrug (Barbell)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
2
Pull-Up (Weighted)
3 Sets
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
3A
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3B
Seated Wide-Grip Row (Cable)
4 Sets
5-10 Reps
@10
4
Pullover (Machine)
3 Sets
10-15 Reps
@9.5
Day 5
1
Concentration Curl
4 Sets
6-10 Reps
@10
2
High Bar Squat (Barbell)
1 Set
3 Sets
1 Set
10-10 Reps
4-8 Reps
4-8 Reps
@9
@10
3
Stiff Leg Deadlift
1 Set
3 Sets
10-10 Reps
10-15 Reps
@9
4A
Leg Extension
4 Sets
15-20 Reps
@10
4B
Seated Calf Raise
4 Sets
10-15 Reps
@9
Day 6
1
Incline Bench Press (Barbell)
1 Set
4 Sets
10-10 Reps
6-10 Reps
@9-9.5
2A
Chest Press (Machine)
3 Sets
8-12 Reps
@9.5
2B
Reverse Pec Deck
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3
Standing Behind Neck Shoulder Press (Barbell)
1 Set
4 Sets
10-10 Reps
7-10 Reps
@9
4
One Arm Lateral Raise (Cable)
4 Sets
8-12 Reps
@10
Day 1
1
Shrug (Barbell)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
2
Pull-Up (Weighted)
3 Sets
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
3A
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3B
Kroc Row
4 Sets
6-8 Reps
@9.5
4
Kneeling Single-Arm Diagonal Pulldown
3 Sets
6-10 Reps
@10
Day 2
1
Concentration Curl
4 Sets
6-10 Reps
@10
2
High Bar Squat (Barbell)
1 Set
3 Sets
1 Set
10-10 Reps
4-8 Reps
4-8 Reps
@9
@10
3
Stiff Leg Deadlift
1 Set
3 Sets
10-10 Reps
10-15 Reps
@9
4A
Leg Extension
4 Sets
15-20 Reps
@10
4B
Seated Calf Raise
4 Sets
10-15 Reps
@9
Day 3
1
Bench Press (Barbell)
1 Set
4 Sets
5-5 Reps
5-8 Reps
@9-9.5
2A
Incline Chest Press (Machine)
3 Sets
6-12 Reps
@9.5
2B
Reverse Pec Deck
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Standing Behind Neck Shoulder Press (Barbell)
1 Set
4 Sets
10-10 Reps
7-10 Reps
@9
4
One Arm Lateral Raise (Cable)
4 Sets
8-12 Reps
@10
Day 4
1
Shrug (Barbell)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
2
Pull-Up (Weighted)
3 Sets
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
3A
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3B
Seated Wide-Grip Row (Cable)
4 Sets
5-10 Reps
@10
4
Pullover (Machine)
3 Sets
10-15 Reps
@9.5
Day 5
1
Concentration Curl
4 Sets
6-10 Reps
@10
2
High Bar Squat (Barbell)
1 Set
3 Sets
1 Set
10-10 Reps
4-8 Reps
4-8 Reps
@9
@10
3
Stiff Leg Deadlift
1 Set
3 Sets
10-10 Reps
10-15 Reps
@9
4A
Leg Extension
4 Sets
15-20 Reps
@10
4B
Seated Calf Raise
4 Sets
10-15 Reps
@9
Day 6
1
Incline Bench Press (Barbell)
1 Set
4 Sets
10-10 Reps
6-10 Reps
@9-9.5
2A
Chest Press (Machine)
3 Sets
8-12 Reps
@9.5
2B
Reverse Pec Deck
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3
Standing Behind Neck Shoulder Press (Barbell)
1 Set
4 Sets
10-10 Reps
7-10 Reps
@9
4
One Arm Lateral Raise (Cable)
4 Sets
8-12 Reps
@10
Day 1
1
Shrug (Barbell)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
2
Pull-Up (Weighted)
3 Sets
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
3A
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3B
Kroc Row
4 Sets
6-8 Reps
@9.5
4
Kneeling Single-Arm Diagonal Pulldown
3 Sets
6-10 Reps
@10
Day 2
1
Concentration Curl
4 Sets
6-10 Reps
@10
2
High Bar Squat (Barbell)
1 Set
3 Sets
1 Set
10-10 Reps
4-8 Reps
4-8 Reps
@9
@10
3
Stiff Leg Deadlift
1 Set
3 Sets
10-10 Reps
10-15 Reps
@9
4A
Leg Extension
4 Sets
15-20 Reps
@10
4B
Seated Calf Raise
4 Sets
10-15 Reps
@9
Day 3
1
Bench Press (Barbell)
1 Set
4 Sets
5-5 Reps
5-8 Reps
@9-9.5
2A
Incline Chest Press (Machine)
3 Sets
6-12 Reps
@9.5
2B
Reverse Pec Deck
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Standing Behind Neck Shoulder Press (Barbell)
1 Set
4 Sets
10-10 Reps
7-10 Reps
@9
4
One Arm Lateral Raise (Cable)
4 Sets
8-12 Reps
@10
Day 4
1
Shrug (Barbell)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
2
Pull-Up (Weighted)
3 Sets
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
3A
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3B
Seated Wide-Grip Row (Cable)
4 Sets
5-10 Reps
@10
4
Pullover (Machine)
3 Sets
10-15 Reps
@9.5
Day 5
1
Concentration Curl
4 Sets
6-10 Reps
@10
2
High Bar Squat (Barbell)
1 Set
3 Sets
1 Set
10-10 Reps
4-8 Reps
4-8 Reps
@9
@10
3
Stiff Leg Deadlift
1 Set
3 Sets
10-10 Reps
10-15 Reps
@9
4A
Leg Extension
4 Sets
15-20 Reps
@10
4B
Seated Calf Raise
4 Sets
10-15 Reps
@9
Day 6
1
Incline Bench Press (Barbell)
1 Set
4 Sets
10-10 Reps
6-10 Reps
@9-9.5
2A
Chest Press (Machine)
3 Sets
8-12 Reps
@9.5
2B
Reverse Pec Deck
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3
Standing Behind Neck Shoulder Press (Barbell)
1 Set
4 Sets
10-10 Reps
7-10 Reps
@9
4
One Arm Lateral Raise (Cable)
4 Sets
8-12 Reps
@10
Day 1
1
Shrug (Barbell)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
2
Pull-Up (Weighted)
3 Sets
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
3A
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3B
Kroc Row
4 Sets
6-8 Reps
@9.5
4
Kneeling Single-Arm Diagonal Pulldown
3 Sets
6-10 Reps
@10
Day 2
1
Concentration Curl
4 Sets
6-10 Reps
@10
2
High Bar Squat (Barbell)
1 Set
3 Sets
1 Set
10-10 Reps
4-8 Reps
4-8 Reps
@9
@10
3
Stiff Leg Deadlift
1 Set
3 Sets
10-10 Reps
10-15 Reps
@9
4A
Leg Extension
4 Sets
15-20 Reps
@10
4B
Seated Calf Raise
4 Sets
10-15 Reps
@9
Day 3
1
Bench Press (Barbell)
1 Set
4 Sets
5-5 Reps
5-8 Reps
@9-9.5
2A
Incline Chest Press (Machine)
3 Sets
6-12 Reps
@9.5
2B
Reverse Pec Deck
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Standing Behind Neck Shoulder Press (Barbell)
1 Set
4 Sets
10-10 Reps
7-10 Reps
@9
4
One Arm Lateral Raise (Cable)
4 Sets
8-12 Reps
@10
Day 4
1
Shrug (Barbell)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
2
Pull-Up (Weighted)
3 Sets
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
3A
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3B
Seated Wide-Grip Row (Cable)
4 Sets
5-10 Reps
@10
4
Pullover (Machine)
3 Sets
10-15 Reps
@9.5
Day 5
1
Concentration Curl
4 Sets
6-10 Reps
@10
2
High Bar Squat (Barbell)
1 Set
3 Sets
1 Set
10-10 Reps
4-8 Reps
4-8 Reps
@9
@10
3
Stiff Leg Deadlift
1 Set
3 Sets
10-10 Reps
10-15 Reps
@9
4A
Leg Extension
4 Sets
15-20 Reps
@10
4B
Seated Calf Raise
4 Sets
10-15 Reps
@9
Day 6
1
Incline Bench Press (Barbell)
1 Set
4 Sets
10-10 Reps
6-10 Reps
@9-9.5
2A
Chest Press (Machine)
3 Sets
8-12 Reps
@9.5
2B
Reverse Pec Deck
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3
Standing Behind Neck Shoulder Press (Barbell)
1 Set
4 Sets
10-10 Reps
7-10 Reps
@9
4
One Arm Lateral Raise (Cable)
4 Sets
8-12 Reps
@10
Day 1
1
Shrug (Barbell)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
2
Pull-Up (Weighted)
3 Sets
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
3A
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3B
Kroc Row
4 Sets
6-8 Reps
@9.5
4
Kneeling Single-Arm Diagonal Pulldown
3 Sets
6-10 Reps
@10
Day 2
1
Concentration Curl
4 Sets
6-10 Reps
@10
2
High Bar Squat (Barbell)
1 Set
3 Sets
1 Set
10-10 Reps
4-8 Reps
4-8 Reps
@9
@10
3
Stiff Leg Deadlift
1 Set
3 Sets
10-10 Reps
10-15 Reps
@9
4A
Leg Extension
4 Sets
15-20 Reps
@10
4B
Seated Calf Raise
4 Sets
10-15 Reps
@9
Day 3
1
Bench Press (Barbell)
1 Set
4 Sets
5-5 Reps
5-8 Reps
@9-9.5
2A
Incline Chest Press (Machine)
3 Sets
6-12 Reps
@9.5
2B
Reverse Pec Deck
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Standing Behind Neck Shoulder Press (Barbell)
1 Set
4 Sets
10-10 Reps
7-10 Reps
@9
4
One Arm Lateral Raise (Cable)
4 Sets
8-12 Reps
@10
Day 4
1
Shrug (Barbell)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
2
Pull-Up (Weighted)
3 Sets
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
3A
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3B
Seated Wide-Grip Row (Cable)
4 Sets
5-10 Reps
@10
4
Pullover (Machine)
3 Sets
10-15 Reps
@9.5
Day 5
1
Concentration Curl
4 Sets
6-10 Reps
@10
2
High Bar Squat (Barbell)
1 Set
3 Sets
1 Set
10-10 Reps
4-8 Reps
4-8 Reps
@9
@10
3
Stiff Leg Deadlift
1 Set
3 Sets
10-10 Reps
10-15 Reps
@9
4A
Leg Extension
4 Sets
15-20 Reps
@10
4B
Seated Calf Raise
4 Sets
10-15 Reps
@9
Day 6
1
Incline Bench Press (Barbell)
1 Set
4 Sets
10-10 Reps
6-10 Reps
@9-9.5
2A
Chest Press (Machine)
3 Sets
8-12 Reps
@9.5
2B
Reverse Pec Deck
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3
Standing Behind Neck Shoulder Press (Barbell)
1 Set
4 Sets
10-10 Reps
7-10 Reps
@9
4
One Arm Lateral Raise (Cable)
4 Sets
8-12 Reps
@10
Day 1
1
Shrug (Barbell)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
2
Pull-Up (Weighted)
3 Sets
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
3A
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3B
Kroc Row
4 Sets
6-8 Reps
@9.5
4
Kneeling Single-Arm Diagonal Pulldown
3 Sets
6-10 Reps
@10
Day 2
1
Concentration Curl
4 Sets
6-10 Reps
@10
2
High Bar Squat (Barbell)
1 Set
3 Sets
1 Set
10-10 Reps
4-8 Reps
4-8 Reps
@9
@10
3
Stiff Leg Deadlift
1 Set
3 Sets
10-10 Reps
10-15 Reps
@9
4A
Leg Extension
4 Sets
15-20 Reps
@10
4B
Seated Calf Raise
4 Sets
10-15 Reps
@9
Day 3
1
Bench Press (Barbell)
1 Set
4 Sets
5-5 Reps
5-8 Reps
@9-9.5
2A
Incline Chest Press (Machine)
3 Sets
6-12 Reps
@9.5
2B
Reverse Pec Deck
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Standing Behind Neck Shoulder Press (Barbell)
1 Set
4 Sets
10-10 Reps
7-10 Reps
@9
4
One Arm Lateral Raise (Cable)
4 Sets
8-12 Reps
@10
Day 4
1
Shrug (Barbell)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
2
Pull-Up (Weighted)
3 Sets
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
3A
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3B
Seated Wide-Grip Row (Cable)
4 Sets
5-10 Reps
@10
4
Pullover (Machine)
3 Sets
10-15 Reps
@9.5
Day 5
1
Concentration Curl
4 Sets
6-10 Reps
@10
2
High Bar Squat (Barbell)
1 Set
3 Sets
1 Set
10-10 Reps
4-8 Reps
4-8 Reps
@9
@10
3
Stiff Leg Deadlift
1 Set
3 Sets
10-10 Reps
10-15 Reps
@9
4A
Leg Extension
4 Sets
15-20 Reps
@10
4B
Seated Calf Raise
4 Sets
10-15 Reps
@9
Day 6
1
Incline Bench Press (Barbell)
1 Set
4 Sets
10-10 Reps
6-10 Reps
@9-9.5
2A
Chest Press (Machine)
3 Sets
8-12 Reps
@9.5
2B
Reverse Pec Deck
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3
Standing Behind Neck Shoulder Press (Barbell)
1 Set
4 Sets
10-10 Reps
7-10 Reps
@9
4
One Arm Lateral Raise (Cable)
4 Sets
8-12 Reps
@10
Day 1
1
Shrug (Barbell)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
2
Pull-Up (Weighted)
3 Sets
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
3A
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3B
Kroc Row
4 Sets
6-8 Reps
@9.5
4
Kneeling Single-Arm Diagonal Pulldown
3 Sets
6-10 Reps
@10
Day 2
1
Concentration Curl
4 Sets
6-10 Reps
@10
2
High Bar Squat (Barbell)
1 Set
3 Sets
1 Set
10-10 Reps
4-8 Reps
4-8 Reps
@9
@10
3
Stiff Leg Deadlift
1 Set
3 Sets
10-10 Reps
10-15 Reps
@9
4A
Leg Extension
4 Sets
15-20 Reps
@10
4B
Seated Calf Raise
4 Sets
10-15 Reps
@9
Day 3
1
Bench Press (Barbell)
1 Set
4 Sets
5-5 Reps
5-8 Reps
@9-9.5
2A
Incline Chest Press (Machine)
3 Sets
6-12 Reps
@9.5
2B
Reverse Pec Deck
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Standing Behind Neck Shoulder Press (Barbell)
1 Set
4 Sets
10-10 Reps
7-10 Reps
@9
4
One Arm Lateral Raise (Cable)
4 Sets
8-12 Reps
@10
Day 4
1
Shrug (Barbell)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
2
Pull-Up (Weighted)
3 Sets
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
3A
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3B
Seated Wide-Grip Row (Cable)
4 Sets
5-10 Reps
@10
4
Pullover (Machine)
3 Sets
10-15 Reps
@9.5
Day 5
1
Concentration Curl
4 Sets
6-10 Reps
@10
2
High Bar Squat (Barbell)
1 Set
3 Sets
1 Set
10-10 Reps
4-8 Reps
4-8 Reps
@9
@10
3
Stiff Leg Deadlift
1 Set
3 Sets
10-10 Reps
10-15 Reps
@9
4A
Leg Extension
4 Sets
15-20 Reps
@10
4B
Seated Calf Raise
4 Sets
10-15 Reps
@9
Day 6
1
Incline Bench Press (Barbell)
1 Set
4 Sets
10-10 Reps
6-10 Reps
@9-9.5
2A
Chest Press (Machine)
3 Sets
8-12 Reps
@9.5
2B
Reverse Pec Deck
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3
Standing Behind Neck Shoulder Press (Barbell)
1 Set
4 Sets
10-10 Reps
7-10 Reps
@9
4
One Arm Lateral Raise (Cable)
4 Sets
8-12 Reps
@10