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Aesthetics god
by Shubham Kumar
15 athletes joined
Program Description
Get a v taper and the aesthetic physique you desire
Program Overview
Level
Intermediate
Goal
Bodybuilding, Powerbuilding
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
80 minutes
Created
Feb 14, 2024 05:06
Last Edited
Jun 20, 2024 10:43
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Week 1
1 / 8 Weeks
Day 1
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
6 Reps
@6.5
@7
@8.5
@10
2
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
6 Reps
@6.5
@7.5
@8
@10
3
Lat Pulldown (Single Arm)
3 Sets
8 Reps
@8
4
Lateral Raise (Cable)
3 Sets
12 Reps
@9
5
Standing Pullover (Cable)
4 Sets
8 Reps
@7.5
6
Reverse Pec Deck
3 Sets
12 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
4 Reps
@6.5
@7
@8.5
@10
2
Incline Bench Press (Barbell)
2 Sets
1 Set
8 Reps
6 Reps
@10
@10
3
Chest Fly (Cable)
3 Sets
12 Reps
@8.5
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@10
5
Leg Raise (Captain's Chair)
2 Sets
20 Reps
@10
6
Decline Crunch (Weighted)
3 Sets
12 Reps
@10
7
Russian Twist (Dumbbell)
3 Sets
20 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@7
@8
@9
@10
2
Leg Curl
3 Sets
12 Reps
@8.5
3
Neck Curl
1 Set
3 Sets
15 Reps
12 Reps
@7
@7
4
Lunge (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@8.5
@10
5
Seated Calf Raise
3 Sets
20 Reps
@10
Day 4
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@8
@8.5
@10
2
Overhead Press (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
8 Reps
8 Reps
@6.5
@8
@9.5
@10
3
Single Arm Iso Row
3 Sets
10 Reps
@9
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@10
5
Pullover (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
6
Wide Grip Lat Pulldown
4 Sets
12 Reps
@9
Day 5
1
Skull Crusher
1 Set
3 Sets
10 Reps
10 Reps
@8.5
@10
2
Tricep Pushdown (Cable)
4 Sets
8 Reps
@8
3
Overhead Tricep Extension (Cable)
1 Set
3 Sets
12 Reps
12 Reps
@8
@8.5
4
Hammer Curl
4 Sets
8 Reps
@10
5
Bicep Curl (Cable)
4 Sets
12 Reps
@9
6
Wrist Curls
4 Sets
15 Reps
@10
7
Reverse Bicep Curl (EZ Bar)
4 Sets
12 Reps
@9
Day 6
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@6.5
@8
@9
@10
2
Leg Extension
3 Sets
12 Reps
@10
3
Hip Thrust (Barbell)
3 Sets
8 Reps
@8
4
Russian Twist (Dumbbell)
3 Sets
20 Reps
@10
5
Cable Crunch
1 Set
2 Sets
1 Set
12 Reps
12 Reps
12 Reps
@8
@9.5
@10
6
Neck Curl
3 Sets
15 Reps
@8
Day 1
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
6 Reps
@6.5
@7
@8.5
@10
2
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
6 Reps
@6.5
@7.5
@8
@10
3
Lat Pulldown (Single Arm)
3 Sets
8 Reps
@8
4
Lateral Raise (Cable)
3 Sets
12 Reps
@9
5
Standing Pullover (Cable)
4 Sets
8 Reps
@7.5
6
Reverse Pec Deck
3 Sets
12 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
4 Reps
@6.5
@7
@8.5
@10
2
Incline Bench Press (Barbell)
2 Sets
1 Set
8 Reps
6 Reps
@10
@10
3
Chest Fly (Cable)
3 Sets
12 Reps
@8.5
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@10
5
Leg Raise (Captain's Chair)
2 Sets
20 Reps
@10
6
Decline Crunch (Weighted)
3 Sets
12 Reps
@10
7
Russian Twist (Dumbbell)
3 Sets
20 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@7
@8
@9
@10
2
Leg Curl
3 Sets
12 Reps
@8.5
3
Neck Curl
1 Set
3 Sets
15 Reps
12 Reps
@7
@7
4
Lunge (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@8.5
@10
5
Seated Calf Raise
3 Sets
20 Reps
@10
Day 4
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@8
@8.5
@10
2
Overhead Press (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
8 Reps
8 Reps
@6.5
@8
@9.5
@10
3
Single Arm Iso Row
3 Sets
10 Reps
@9
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@10
5
Pullover (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
6
Wide Grip Lat Pulldown
4 Sets
12 Reps
@9
Day 5
1
Skull Crusher
1 Set
3 Sets
10 Reps
10 Reps
@8.5
@10
2
Tricep Pushdown (Cable)
4 Sets
8 Reps
@8
3
Overhead Tricep Extension (Cable)
1 Set
3 Sets
12 Reps
12 Reps
@8
@8.5
4
Hammer Curl
4 Sets
8 Reps
@10
5
Bicep Curl (Cable)
4 Sets
12 Reps
@9
6
Wrist Curls
4 Sets
15 Reps
@10
7
Reverse Bicep Curl (EZ Bar)
4 Sets
12 Reps
@9
Day 6
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@6.5
@8
@9
@10
2
Leg Extension
3 Sets
12 Reps
@10
3
Hip Thrust (Barbell)
3 Sets
8 Reps
@8
4
Russian Twist (Dumbbell)
3 Sets
20 Reps
@10
5
Cable Crunch
1 Set
2 Sets
1 Set
12 Reps
12 Reps
12 Reps
@8
@9.5
@10
6
Neck Curl
3 Sets
15 Reps
@8
Day 1
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
6 Reps
@6.5
@7
@8.5
@10
2
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
6 Reps
@6.5
@7.5
@8
@10
3
Lat Pulldown (Single Arm)
3 Sets
8 Reps
@8
4
Lateral Raise (Cable)
3 Sets
12 Reps
@9
5
Standing Pullover (Cable)
4 Sets
8 Reps
@7.5
6
Reverse Pec Deck
3 Sets
12 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
4 Reps
@6.5
@7
@8.5
@10
2
Incline Bench Press (Barbell)
2 Sets
1 Set
8 Reps
6 Reps
@10
@10
3
Chest Fly (Cable)
3 Sets
12 Reps
@8.5
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@10
5
Leg Raise (Captain's Chair)
2 Sets
20 Reps
@10
6
Decline Crunch (Weighted)
3 Sets
12 Reps
@10
7
Russian Twist (Dumbbell)
3 Sets
20 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@7
@8
@9
@10
2
Leg Curl
3 Sets
12 Reps
@8.5
3
Neck Curl
1 Set
3 Sets
15 Reps
12 Reps
@7
@7
4
Lunge (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@8.5
@10
5
Seated Calf Raise
3 Sets
20 Reps
@10
Day 4
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@8
@8.5
@10
2
Overhead Press (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
8 Reps
8 Reps
@6.5
@8
@9.5
@10
3
Single Arm Iso Row
3 Sets
10 Reps
@9
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@10
5
Pullover (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
6
Wide Grip Lat Pulldown
4 Sets
12 Reps
@9
Day 5
1
Skull Crusher
1 Set
3 Sets
10 Reps
10 Reps
@8.5
@10
2
Tricep Pushdown (Cable)
4 Sets
8 Reps
@8
3
Overhead Tricep Extension (Cable)
1 Set
3 Sets
12 Reps
12 Reps
@8
@8.5
4
Hammer Curl
4 Sets
8 Reps
@10
5
Bicep Curl (Cable)
4 Sets
12 Reps
@9
6
Wrist Curls
4 Sets
15 Reps
@10
7
Reverse Bicep Curl (EZ Bar)
4 Sets
12 Reps
@9
Day 6
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@6.5
@8
@9
@10
2
Leg Extension
3 Sets
12 Reps
@10
3
Hip Thrust (Barbell)
3 Sets
8 Reps
@8
4
Russian Twist (Dumbbell)
3 Sets
20 Reps
@10
5
Cable Crunch
1 Set
2 Sets
1 Set
12 Reps
12 Reps
12 Reps
@8
@9.5
@10
6
Neck Curl
3 Sets
15 Reps
@8
Day 1
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
6 Reps
@6.5
@7
@8.5
@10
2
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
6 Reps
@6.5
@7.5
@8
@10
3
Lat Pulldown (Single Arm)
3 Sets
8 Reps
@8
4
Lateral Raise (Cable)
3 Sets
12 Reps
@9
5
Standing Pullover (Cable)
4 Sets
8 Reps
@7.5
6
Reverse Pec Deck
3 Sets
12 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
4 Reps
@6.5
@7
@8.5
@10
2
Incline Bench Press (Barbell)
2 Sets
1 Set
8 Reps
6 Reps
@10
@10
3
Chest Fly (Cable)
3 Sets
12 Reps
@8.5
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@10
5
Leg Raise (Captain's Chair)
2 Sets
20 Reps
@10
6
Decline Crunch (Weighted)
3 Sets
12 Reps
@10
7
Russian Twist (Dumbbell)
3 Sets
20 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@7
@8
@9
@10
2
Leg Curl
3 Sets
12 Reps
@8.5
3
Neck Curl
1 Set
3 Sets
15 Reps
12 Reps
@7
@7
4
Lunge (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@8.5
@10
5
Seated Calf Raise
3 Sets
20 Reps
@10
Day 4
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@8
@8.5
@10
2
Overhead Press (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
8 Reps
8 Reps
@6.5
@8
@9.5
@10
3
Single Arm Iso Row
3 Sets
10 Reps
@9
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@10
5
Pullover (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
6
Wide Grip Lat Pulldown
4 Sets
12 Reps
@9
Day 5
1
Skull Crusher
1 Set
3 Sets
10 Reps
10 Reps
@8.5
@10
2
Tricep Pushdown (Cable)
4 Sets
8 Reps
@8
3
Overhead Tricep Extension (Cable)
1 Set
3 Sets
12 Reps
12 Reps
@8
@8.5
4
Hammer Curl
4 Sets
8 Reps
@10
5
Bicep Curl (Cable)
4 Sets
12 Reps
@9
6
Wrist Curls
4 Sets
15 Reps
@10
7
Reverse Bicep Curl (EZ Bar)
4 Sets
12 Reps
@9
Day 6
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@6.5
@8
@9
@10
2
Leg Extension
3 Sets
12 Reps
@10
3
Hip Thrust (Barbell)
3 Sets
8 Reps
@8
4
Russian Twist (Dumbbell)
3 Sets
20 Reps
@10
5
Cable Crunch
1 Set
2 Sets
1 Set
12 Reps
12 Reps
12 Reps
@8
@9.5
@10
6
Neck Curl
3 Sets
15 Reps
@8
Day 1
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
6 Reps
@6.5
@7
@8.5
@10
2
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
6 Reps
@6.5
@7.5
@8
@10
3
Lat Pulldown (Single Arm)
3 Sets
8 Reps
@8
4
Lateral Raise (Cable)
3 Sets
12 Reps
@9
5
Standing Pullover (Cable)
4 Sets
8 Reps
@7.5
6
Reverse Pec Deck
3 Sets
12 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
4 Reps
@6.5
@7
@8.5
@10
2
Incline Bench Press (Barbell)
2 Sets
1 Set
8 Reps
6 Reps
@10
@10
3
Chest Fly (Cable)
3 Sets
12 Reps
@8.5
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@10
5
Leg Raise (Captain's Chair)
2 Sets
20 Reps
@10
6
Decline Crunch (Weighted)
3 Sets
12 Reps
@10
7
Russian Twist (Dumbbell)
3 Sets
20 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@7
@8
@9
@10
2
Leg Curl
3 Sets
12 Reps
@8.5
3
Neck Curl
1 Set
3 Sets
15 Reps
12 Reps
@7
@7
4
Lunge (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@8.5
@10
5
Seated Calf Raise
3 Sets
20 Reps
@10
Day 4
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@8
@8.5
@10
2
Overhead Press (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
8 Reps
8 Reps
@6.5
@8
@9.5
@10
3
Single Arm Iso Row
3 Sets
10 Reps
@9
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@10
5
Pullover (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
6
Wide Grip Lat Pulldown
4 Sets
12 Reps
@9
Day 5
1
Skull Crusher
1 Set
3 Sets
10 Reps
10 Reps
@8.5
@10
2
Tricep Pushdown (Cable)
4 Sets
8 Reps
@8
3
Overhead Tricep Extension (Cable)
1 Set
3 Sets
12 Reps
12 Reps
@8
@8.5
4
Hammer Curl
4 Sets
8 Reps
@10
5
Bicep Curl (Cable)
4 Sets
12 Reps
@9
6
Wrist Curls
4 Sets
15 Reps
@10
7
Reverse Bicep Curl (EZ Bar)
4 Sets
12 Reps
@9
Day 6
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@6.5
@8
@9
@10
2
Leg Extension
3 Sets
12 Reps
@10
3
Hip Thrust (Barbell)
3 Sets
8 Reps
@8
4
Russian Twist (Dumbbell)
3 Sets
20 Reps
@10
5
Cable Crunch
1 Set
2 Sets
1 Set
12 Reps
12 Reps
12 Reps
@8
@9.5
@10
6
Neck Curl
3 Sets
15 Reps
@8
Day 1
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
6 Reps
@6.5
@7
@8.5
@10
2
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
6 Reps
@6.5
@7.5
@8
@10
3
Lat Pulldown (Single Arm)
3 Sets
8 Reps
@8
4
Lateral Raise (Cable)
3 Sets
12 Reps
@9
5
Standing Pullover (Cable)
4 Sets
8 Reps
@7.5
6
Reverse Pec Deck
3 Sets
12 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
4 Reps
@6.5
@7
@8.5
@10
2
Incline Bench Press (Barbell)
2 Sets
1 Set
8 Reps
6 Reps
@10
@10
3
Chest Fly (Cable)
3 Sets
12 Reps
@8.5
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@10
5
Leg Raise (Captain's Chair)
2 Sets
20 Reps
@10
6
Decline Crunch (Weighted)
3 Sets
12 Reps
@10
7
Russian Twist (Dumbbell)
3 Sets
20 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@7
@8
@9
@10
2
Leg Curl
3 Sets
12 Reps
@8.5
3
Neck Curl
1 Set
3 Sets
15 Reps
12 Reps
@7
@7
4
Lunge (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@8.5
@10
5
Seated Calf Raise
3 Sets
20 Reps
@10
Day 4
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@8
@8.5
@10
2
Overhead Press (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
8 Reps
8 Reps
@6.5
@8
@9.5
@10
3
Single Arm Iso Row
3 Sets
10 Reps
@9
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@10
5
Pullover (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
6
Wide Grip Lat Pulldown
4 Sets
12 Reps
@9
Day 5
1
Skull Crusher
1 Set
3 Sets
10 Reps
10 Reps
@8.5
@10
2
Tricep Pushdown (Cable)
4 Sets
8 Reps
@8
3
Overhead Tricep Extension (Cable)
1 Set
3 Sets
12 Reps
12 Reps
@8
@8.5
4
Hammer Curl
4 Sets
8 Reps
@10
5
Bicep Curl (Cable)
4 Sets
12 Reps
@9
6
Wrist Curls
4 Sets
15 Reps
@10
7
Reverse Bicep Curl (EZ Bar)
4 Sets
12 Reps
@9
Day 6
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@6.5
@8
@9
@10
2
Leg Extension
3 Sets
12 Reps
@10
3
Hip Thrust (Barbell)
3 Sets
8 Reps
@8
4
Russian Twist (Dumbbell)
3 Sets
20 Reps
@10
5
Cable Crunch
1 Set
2 Sets
1 Set
12 Reps
12 Reps
12 Reps
@8
@9.5
@10
6
Neck Curl
3 Sets
15 Reps
@8
Day 1
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
6 Reps
@6.5
@7
@8.5
@10
2
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
6 Reps
@6.5
@7.5
@8
@10
3
Lat Pulldown (Single Arm)
3 Sets
8 Reps
@8
4
Lateral Raise (Cable)
3 Sets
12 Reps
@9
5
Standing Pullover (Cable)
4 Sets
8 Reps
@7.5
6
Reverse Pec Deck
3 Sets
12 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
4 Reps
@6.5
@7
@8.5
@10
2
Incline Bench Press (Barbell)
2 Sets
1 Set
8 Reps
6 Reps
@10
@10
3
Chest Fly (Cable)
3 Sets
12 Reps
@8.5
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@10
5
Leg Raise (Captain's Chair)
2 Sets
20 Reps
@10
6
Decline Crunch (Weighted)
3 Sets
12 Reps
@10
7
Russian Twist (Dumbbell)
3 Sets
20 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@7
@8
@9
@10
2
Leg Curl
3 Sets
12 Reps
@8.5
3
Neck Curl
1 Set
3 Sets
15 Reps
12 Reps
@7
@7
4
Lunge (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@8.5
@10
5
Seated Calf Raise
3 Sets
20 Reps
@10
Day 4
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@8
@8.5
@10
2
Overhead Press (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
8 Reps
8 Reps
@6.5
@8
@9.5
@10
3
Single Arm Iso Row
3 Sets
10 Reps
@9
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@10
5
Pullover (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
6
Wide Grip Lat Pulldown
4 Sets
12 Reps
@9
Day 5
1
Skull Crusher
1 Set
3 Sets
10 Reps
10 Reps
@8.5
@10
2
Tricep Pushdown (Cable)
4 Sets
8 Reps
@8
3
Overhead Tricep Extension (Cable)
1 Set
3 Sets
12 Reps
12 Reps
@8
@8.5
4
Hammer Curl
4 Sets
8 Reps
@10
5
Bicep Curl (Cable)
4 Sets
12 Reps
@9
6
Wrist Curls
4 Sets
15 Reps
@10
7
Reverse Bicep Curl (EZ Bar)
4 Sets
12 Reps
@9
Day 6
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@6.5
@8
@9
@10
2
Leg Extension
3 Sets
12 Reps
@10
3
Hip Thrust (Barbell)
3 Sets
8 Reps
@8
4
Russian Twist (Dumbbell)
3 Sets
20 Reps
@10
5
Cable Crunch
1 Set
2 Sets
1 Set
12 Reps
12 Reps
12 Reps
@8
@9.5
@10
6
Neck Curl
3 Sets
15 Reps
@8
Day 1
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
6 Reps
@6.5
@7
@8.5
@10
2
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
6 Reps
@6.5
@7.5
@8
@10
3
Lat Pulldown (Single Arm)
3 Sets
8 Reps
@8
4
Lateral Raise (Cable)
3 Sets
12 Reps
@9
5
Standing Pullover (Cable)
4 Sets
8 Reps
@7.5
6
Reverse Pec Deck
3 Sets
12 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
4 Reps
@6.5
@7
@8.5
@10
2
Incline Bench Press (Barbell)
2 Sets
1 Set
8 Reps
6 Reps
@10
@10
3
Chest Fly (Cable)
3 Sets
12 Reps
@8.5
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@10
5
Leg Raise (Captain's Chair)
2 Sets
20 Reps
@10
6
Decline Crunch (Weighted)
3 Sets
12 Reps
@10
7
Russian Twist (Dumbbell)
3 Sets
20 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@7
@8
@9
@10
2
Leg Curl
3 Sets
12 Reps
@8.5
3
Neck Curl
1 Set
3 Sets
15 Reps
12 Reps
@7
@7
4
Lunge (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@8.5
@10
5
Seated Calf Raise
3 Sets
20 Reps
@10
Day 4
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@8
@8.5
@10
2
Overhead Press (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
8 Reps
8 Reps
@6.5
@8
@9.5
@10
3
Single Arm Iso Row
3 Sets
10 Reps
@9
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@10
5
Pullover (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
6
Wide Grip Lat Pulldown
4 Sets
12 Reps
@9
Day 5
1
Skull Crusher
1 Set
3 Sets
10 Reps
10 Reps
@8.5
@10
2
Tricep Pushdown (Cable)
4 Sets
8 Reps
@8
3
Overhead Tricep Extension (Cable)
1 Set
3 Sets
12 Reps
12 Reps
@8
@8.5
4
Hammer Curl
4 Sets
8 Reps
@10
5
Bicep Curl (Cable)
4 Sets
12 Reps
@9
6
Wrist Curls
4 Sets
15 Reps
@10
7
Reverse Bicep Curl (EZ Bar)
4 Sets
12 Reps
@9
Day 6
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@6.5
@8
@9
@10
2
Leg Extension
3 Sets
12 Reps
@10
3
Hip Thrust (Barbell)
3 Sets
8 Reps
@8
4
Russian Twist (Dumbbell)
3 Sets
20 Reps
@10
5
Cable Crunch
1 Set
2 Sets
1 Set
12 Reps
12 Reps
12 Reps
@8
@9.5
@10
6
Neck Curl
3 Sets
15 Reps
@8