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AJ's Workout Routine
by AJ
Program Description
My personal workouts of choice anyone can follow.
Program Overview
Level
Intermediate, Advanced, Novice, Beginner
Goal
Muscle & Sculpting, Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Mar 12, 2024 10:33
Last Edited
Jun 10, 2024 12:27
down_app
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
3
Dumbbell Seated Overhead Tricep Extension
4 Sets
8-12 Reps
4
Chest Press (Machine)
4 Sets
8-12 Reps
5
Shrug (Dumbbell)
4 Sets
8-12 Reps
6
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
7
Chest Fly (Machine)
4 Sets
8-12 Reps
8
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
9
Dip (Bodyweight)
1 Set
AMRAP
Day 2
1
Chest Supported Row (Dumbbell)
4 Sets
8-12 Reps
2
Hammer Curl
4 Sets
8-12 Reps
3
Wrist Curls
4 Sets
15-20 Reps
4
Lat Pulldown
4 Sets
8-12 Reps
5
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
6
Reverse Wrist Curl (Barbell)
4 Sets
8-12 Reps
7
Face Pull
4 Sets
15-20 Reps
8
Reverse Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
9
Pull-Up (Bodyweight)
1 Set
AMRAP
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Seated Calf Raise
4 Sets
15-20 Reps
3
Leg Extension
4 Sets
8-12 Reps
4
Lying Leg Curl
4 Sets
8-12 Reps
5
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
6
Standing Calf Raise
4 Sets
15-20 Reps
Day 4
1
Bench Press (Dumbbell)
4 Sets
8-12 Reps
2
Military Press (Barbell)
4 Sets
8-10 Reps
3
Lying Tricep Extension (Barbell)
4 Sets
8-12 Reps
4
Chest Fly (Machine)
4 Sets
8-12 Reps
5
Shoulder Press (Plate Loaded)
4 Sets
8-12 Reps
6
Single Arm Pushdown
4 Sets
8-12 Reps
Day 5
1
Barbell Row
4 Sets
8-12 Reps
2
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
3
Wrist Curls
4 Sets
15-20 Reps
4
Iso Lateral Row
4 Sets
8-12 Reps
5
Reverse Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
6
Reverse Wrist Curl (Barbell)
4 Sets
15-20 Reps
Day 6
1
Box Squat (Barbell)
3 Sets
10 Reps
2
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
3
Seated Calf Raise
4 Sets
15-20 Reps
4
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
5
Standing Calf Raise
4 Sets
15-20 Reps
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
3
Dumbbell Seated Overhead Tricep Extension
4 Sets
8-12 Reps
4
Chest Press (Machine)
4 Sets
8-12 Reps
5
Shrug (Dumbbell)
4 Sets
8-12 Reps
6
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
7
Chest Fly (Machine)
4 Sets
8-12 Reps
8
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
9
Dip (Bodyweight)
1 Set
AMRAP
Day 5
1
Barbell Row
4 Sets
8-12 Reps
2
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
3
Wrist Curls
4 Sets
15-20 Reps
4
Iso Lateral Row
4 Sets
8-12 Reps
5
Reverse Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
6
Reverse Wrist Curl (Barbell)
4 Sets
15-20 Reps
Day 6
1
Box Squat (Barbell)
3 Sets
10 Reps
2
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
3
Seated Calf Raise
4 Sets
15-20 Reps
4
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
5
Standing Calf Raise
4 Sets
15-20 Reps
Day 2
1
Chest Supported Row (Dumbbell)
4 Sets
8-12 Reps
2
Hammer Curl
4 Sets
8-12 Reps
3
Wrist Curls
4 Sets
15-20 Reps
4
Lat Pulldown
4 Sets
8-12 Reps
5
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
6
Reverse Wrist Curl (Barbell)
4 Sets
8-12 Reps
7
Face Pull
4 Sets
15-20 Reps
8
Reverse Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
9
Pull-Up (Bodyweight)
1 Set
AMRAP
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Seated Calf Raise
4 Sets
15-20 Reps
3
Leg Extension
4 Sets
8-12 Reps
4
Lying Leg Curl
4 Sets
8-12 Reps
5
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
6
Standing Calf Raise
4 Sets
15-20 Reps
Day 4
1
Bench Press (Dumbbell)
4 Sets
8-12 Reps
2
Military Press (Barbell)
4 Sets
8-10 Reps
3
Lying Tricep Extension (Barbell)
4 Sets
8-12 Reps
4
Chest Fly (Machine)
4 Sets
8-12 Reps
5
Shoulder Press (Plate Loaded)
4 Sets
8-12 Reps
6
Single Arm Pushdown
4 Sets
8-12 Reps
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
3
Dumbbell Seated Overhead Tricep Extension
4 Sets
8-12 Reps
4
Chest Press (Machine)
4 Sets
8-12 Reps
5
Shrug (Dumbbell)
4 Sets
8-12 Reps
6
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
7
Chest Fly (Machine)
4 Sets
8-12 Reps
8
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
9
Dip (Bodyweight)
1 Set
AMRAP
Day 2
1
Chest Supported Row (Dumbbell)
4 Sets
8-12 Reps
2
Hammer Curl
4 Sets
8-12 Reps
3
Wrist Curls
4 Sets
15-20 Reps
4
Lat Pulldown
4 Sets
8-12 Reps
5
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
6
Reverse Wrist Curl (Barbell)
4 Sets
8-12 Reps
7
Face Pull
4 Sets
15-20 Reps
8
Reverse Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
9
Pull-Up (Bodyweight)
1 Set
AMRAP
Day 5
1
Barbell Row
4 Sets
8-12 Reps
2
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
3
Wrist Curls
4 Sets
15-20 Reps
4
Iso Lateral Row
4 Sets
8-12 Reps
5
Reverse Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
6
Reverse Wrist Curl (Barbell)
4 Sets
15-20 Reps
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Seated Calf Raise
4 Sets
15-20 Reps
3
Leg Extension
4 Sets
8-12 Reps
4
Lying Leg Curl
4 Sets
8-12 Reps
5
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
6
Standing Calf Raise
4 Sets
15-20 Reps
Day 4
1
Bench Press (Dumbbell)
4 Sets
8-12 Reps
2
Military Press (Barbell)
4 Sets
8-10 Reps
3
Lying Tricep Extension (Barbell)
4 Sets
8-12 Reps
4
Chest Fly (Machine)
4 Sets
8-12 Reps
5
Shoulder Press (Plate Loaded)
4 Sets
8-12 Reps
6
Single Arm Pushdown
4 Sets
8-12 Reps
Day 6
1
Box Squat (Barbell)
3 Sets
10 Reps
2
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
3
Seated Calf Raise
4 Sets
15-20 Reps
4
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
5
Standing Calf Raise
4 Sets
15-20 Reps
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
3
Dumbbell Seated Overhead Tricep Extension
4 Sets
8-12 Reps
4
Chest Press (Machine)
4 Sets
8-12 Reps
5
Shrug (Dumbbell)
4 Sets
8-12 Reps
6
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
7
Chest Fly (Machine)
4 Sets
8-12 Reps
8
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
9
Dip (Bodyweight)
1 Set
AMRAP
Day 2
1
Chest Supported Row (Dumbbell)
4 Sets
8-12 Reps
2
Hammer Curl
4 Sets
8-12 Reps
3
Wrist Curls
4 Sets
15-20 Reps
4
Lat Pulldown
4 Sets
8-12 Reps
5
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
6
Reverse Wrist Curl (Barbell)
4 Sets
8-12 Reps
7
Face Pull
4 Sets
15-20 Reps
8
Reverse Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
9
Pull-Up (Bodyweight)
1 Set
AMRAP
Day 5
1
Barbell Row
4 Sets
8-12 Reps
2
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
3
Wrist Curls
4 Sets
15-20 Reps
4
Iso Lateral Row
4 Sets
8-12 Reps
5
Reverse Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
6
Reverse Wrist Curl (Barbell)
4 Sets
15-20 Reps
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Seated Calf Raise
4 Sets
15-20 Reps
3
Leg Extension
4 Sets
8-12 Reps
4
Lying Leg Curl
4 Sets
8-12 Reps
5
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
6
Standing Calf Raise
4 Sets
15-20 Reps
Day 4
1
Bench Press (Dumbbell)
4 Sets
8-12 Reps
2
Military Press (Barbell)
4 Sets
8-10 Reps
3
Lying Tricep Extension (Barbell)
4 Sets
8-12 Reps
4
Chest Fly (Machine)
4 Sets
8-12 Reps
5
Shoulder Press (Plate Loaded)
4 Sets
8-12 Reps
6
Single Arm Pushdown
4 Sets
8-12 Reps
Day 6
1
Box Squat (Barbell)
3 Sets
10 Reps
2
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
3
Seated Calf Raise
4 Sets
15-20 Reps
4
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
5
Standing Calf Raise
4 Sets
15-20 Reps
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
3
Dumbbell Seated Overhead Tricep Extension
4 Sets
8-12 Reps
4
Chest Press (Machine)
4 Sets
8-12 Reps
5
Shrug (Dumbbell)
4 Sets
8-12 Reps
6
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
7
Chest Fly (Machine)
4 Sets
8-12 Reps
8
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
9
Dip (Bodyweight)
1 Set
AMRAP
Day 2
1
Chest Supported Row (Dumbbell)
4 Sets
8-12 Reps
2
Hammer Curl
4 Sets
8-12 Reps
3
Wrist Curls
4 Sets
15-20 Reps
4
Lat Pulldown
4 Sets
8-12 Reps
5
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
6
Reverse Wrist Curl (Barbell)
4 Sets
8-12 Reps
7
Face Pull
4 Sets
15-20 Reps
8
Reverse Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
9
Pull-Up (Bodyweight)
1 Set
AMRAP
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Seated Calf Raise
4 Sets
15-20 Reps
3
Leg Extension
4 Sets
8-12 Reps
4
Lying Leg Curl
4 Sets
8-12 Reps
5
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
6
Standing Calf Raise
4 Sets
15-20 Reps
Day 4
1
Bench Press (Dumbbell)
4 Sets
8-12 Reps
2
Military Press (Barbell)
4 Sets
8-10 Reps
3
Lying Tricep Extension (Barbell)
4 Sets
8-12 Reps
4
Chest Fly (Machine)
4 Sets
8-12 Reps
5
Shoulder Press (Plate Loaded)
4 Sets
8-12 Reps
6
Single Arm Pushdown
4 Sets
8-12 Reps
Day 5
1
Barbell Row
4 Sets
8-12 Reps
2
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
3
Wrist Curls
4 Sets
15-20 Reps
4
Iso Lateral Row
4 Sets
8-12 Reps
5
Reverse Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
6
Reverse Wrist Curl (Barbell)
4 Sets
15-20 Reps
Day 6
1
Box Squat (Barbell)
3 Sets
10 Reps
2
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
3
Seated Calf Raise
4 Sets
15-20 Reps
4
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
5
Standing Calf Raise
4 Sets
15-20 Reps
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
3
Dumbbell Seated Overhead Tricep Extension
4 Sets
8-12 Reps
4
Chest Press (Machine)
4 Sets
8-12 Reps
5
Shrug (Dumbbell)
4 Sets
8-12 Reps
6
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
7
Chest Fly (Machine)
4 Sets
8-12 Reps
8
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
9
Dip (Bodyweight)
1 Set
AMRAP
Day 2
1
Chest Supported Row (Dumbbell)
4 Sets
8-12 Reps
2
Hammer Curl
4 Sets
8-12 Reps
3
Wrist Curls
4 Sets
15-20 Reps
4
Lat Pulldown
4 Sets
8-12 Reps
5
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
6
Reverse Wrist Curl (Barbell)
4 Sets
8-12 Reps
7
Face Pull
4 Sets
15-20 Reps
8
Reverse Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
9
Pull-Up (Bodyweight)
1 Set
AMRAP
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Seated Calf Raise
4 Sets
15-20 Reps
3
Leg Extension
4 Sets
8-12 Reps
4
Lying Leg Curl
4 Sets
8-12 Reps
5
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
6
Standing Calf Raise
4 Sets
15-20 Reps
Day 4
1
Bench Press (Dumbbell)
4 Sets
8-12 Reps
2
Military Press (Barbell)
4 Sets
8-10 Reps
3
Lying Tricep Extension (Barbell)
4 Sets
8-12 Reps
4
Chest Fly (Machine)
4 Sets
8-12 Reps
5
Shoulder Press (Plate Loaded)
4 Sets
8-12 Reps
6
Single Arm Pushdown
4 Sets
8-12 Reps
Day 5
1
Barbell Row
4 Sets
8-12 Reps
2
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
3
Wrist Curls
4 Sets
15-20 Reps
4
Iso Lateral Row
4 Sets
8-12 Reps
5
Reverse Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
6
Reverse Wrist Curl (Barbell)
4 Sets
15-20 Reps
Day 6
1
Box Squat (Barbell)
3 Sets
10 Reps
2
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
3
Seated Calf Raise
4 Sets
15-20 Reps
4
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
5
Standing Calf Raise
4 Sets
15-20 Reps
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
3
Dumbbell Seated Overhead Tricep Extension
4 Sets
8-12 Reps
4
Chest Press (Machine)
4 Sets
8-12 Reps
5
Shrug (Dumbbell)
4 Sets
8-12 Reps
6
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
7
Chest Fly (Machine)
4 Sets
8-12 Reps
8
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
9
Dip (Bodyweight)
1 Set
AMRAP
Day 2
1
Chest Supported Row (Dumbbell)
4 Sets
8-12 Reps
2
Hammer Curl
4 Sets
8-12 Reps
3
Wrist Curls
4 Sets
15-20 Reps
4
Lat Pulldown
4 Sets
8-12 Reps
5
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
6
Reverse Wrist Curl (Barbell)
4 Sets
8-12 Reps
7
Face Pull
4 Sets
15-20 Reps
8
Reverse Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
9
Pull-Up (Bodyweight)
1 Set
AMRAP
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Seated Calf Raise
4 Sets
15-20 Reps
3
Leg Extension
4 Sets
8-12 Reps
4
Lying Leg Curl
4 Sets
8-12 Reps
5
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
6
Standing Calf Raise
4 Sets
15-20 Reps
Day 4
1
Bench Press (Dumbbell)
4 Sets
8-12 Reps
2
Military Press (Barbell)
4 Sets
8-10 Reps
3
Lying Tricep Extension (Barbell)
4 Sets
8-12 Reps
4
Chest Fly (Machine)
4 Sets
8-12 Reps
5
Shoulder Press (Plate Loaded)
4 Sets
8-12 Reps
6
Single Arm Pushdown
4 Sets
8-12 Reps
Day 5
1
Barbell Row
4 Sets
8-12 Reps
2
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
3
Wrist Curls
4 Sets
15-20 Reps
4
Iso Lateral Row
4 Sets
8-12 Reps
5
Reverse Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
6
Reverse Wrist Curl (Barbell)
4 Sets
15-20 Reps
Day 6
1
Box Squat (Barbell)
3 Sets
10 Reps
2
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
3
Seated Calf Raise
4 Sets
15-20 Reps
4
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
5
Standing Calf Raise
4 Sets
15-20 Reps
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
3
Dumbbell Seated Overhead Tricep Extension
4 Sets
8-12 Reps
4
Chest Press (Machine)
4 Sets
8-12 Reps
5
Shrug (Dumbbell)
4 Sets
8-12 Reps
6
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
7
Chest Fly (Machine)
4 Sets
8-12 Reps
8
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
9
Dip (Bodyweight)
1 Set
AMRAP
Day 2
1
Chest Supported Row (Dumbbell)
4 Sets
8-12 Reps
2
Hammer Curl
4 Sets
8-12 Reps
3
Wrist Curls
4 Sets
15-20 Reps
4
Lat Pulldown
4 Sets
8-12 Reps
5
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
6
Reverse Wrist Curl (Barbell)
4 Sets
8-12 Reps
7
Face Pull
4 Sets
15-20 Reps
8
Reverse Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
9
Pull-Up (Bodyweight)
1 Set
AMRAP
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Seated Calf Raise
4 Sets
15-20 Reps
3
Leg Extension
4 Sets
8-12 Reps
4
Lying Leg Curl
4 Sets
8-12 Reps
5
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
6
Standing Calf Raise
4 Sets
15-20 Reps
Day 4
1
Bench Press (Dumbbell)
4 Sets
8-12 Reps
2
Military Press (Barbell)
4 Sets
8-10 Reps
3
Lying Tricep Extension (Barbell)
4 Sets
8-12 Reps
4
Chest Fly (Machine)
4 Sets
8-12 Reps
5
Shoulder Press (Plate Loaded)
4 Sets
8-12 Reps
6
Single Arm Pushdown
4 Sets
8-12 Reps
Day 5
1
Barbell Row
4 Sets
8-12 Reps
2
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
3
Wrist Curls
4 Sets
15-20 Reps
4
Iso Lateral Row
4 Sets
8-12 Reps
5
Reverse Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
6
Reverse Wrist Curl (Barbell)
4 Sets
15-20 Reps
Day 6
1
Box Squat (Barbell)
3 Sets
10 Reps
2
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
3
Seated Calf Raise
4 Sets
15-20 Reps
4
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
5
Standing Calf Raise
4 Sets
15-20 Reps
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
3
Dumbbell Seated Overhead Tricep Extension
4 Sets
8-12 Reps
4
Chest Press (Machine)
4 Sets
8-12 Reps
5
Shrug (Dumbbell)
4 Sets
8-12 Reps
6
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
7
Chest Fly (Machine)
4 Sets
8-12 Reps
8
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
9
Dip (Bodyweight)
1 Set
AMRAP
Day 2
1
Chest Supported Row (Dumbbell)
4 Sets
8-12 Reps
2
Hammer Curl
4 Sets
8-12 Reps
3
Wrist Curls
4 Sets
15-20 Reps
4
Lat Pulldown
4 Sets
8-12 Reps
5
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
6
Reverse Wrist Curl (Barbell)
4 Sets
8-12 Reps
7
Face Pull
4 Sets
15-20 Reps
8
Reverse Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
9
Pull-Up (Bodyweight)
1 Set
AMRAP
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Seated Calf Raise
4 Sets
15-20 Reps
3
Leg Extension
4 Sets
8-12 Reps
4
Lying Leg Curl
4 Sets
8-12 Reps
5
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
6
Standing Calf Raise
4 Sets
15-20 Reps
Day 4
1
Bench Press (Dumbbell)
4 Sets
8-12 Reps
2
Military Press (Barbell)
4 Sets
8-10 Reps
3
Lying Tricep Extension (Barbell)
4 Sets
8-12 Reps
4
Chest Fly (Machine)
4 Sets
8-12 Reps
5
Shoulder Press (Plate Loaded)
4 Sets
8-12 Reps
6
Single Arm Pushdown
4 Sets
8-12 Reps
Day 5
1
Barbell Row
4 Sets
8-12 Reps
2
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
3
Wrist Curls
4 Sets
15-20 Reps
4
Iso Lateral Row
4 Sets
8-12 Reps
5
Reverse Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
6
Reverse Wrist Curl (Barbell)
4 Sets
15-20 Reps
Day 6
1
Box Squat (Barbell)
3 Sets
10 Reps
2
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
3
Seated Calf Raise
4 Sets
15-20 Reps
4
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
5
Standing Calf Raise
4 Sets
15-20 Reps
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
3
Dumbbell Seated Overhead Tricep Extension
4 Sets
8-12 Reps
4
Chest Press (Machine)
4 Sets
8-12 Reps
5
Shrug (Dumbbell)
4 Sets
8-12 Reps
6
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
7
Chest Fly (Machine)
4 Sets
8-12 Reps
8
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
9
Dip (Bodyweight)
1 Set
AMRAP
Day 2
1
Chest Supported Row (Dumbbell)
4 Sets
8-12 Reps
2
Hammer Curl
4 Sets
8-12 Reps
3
Wrist Curls
4 Sets
15-20 Reps
4
Lat Pulldown
4 Sets
8-12 Reps
5
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
6
Reverse Wrist Curl (Barbell)
4 Sets
8-12 Reps
7
Face Pull
4 Sets
15-20 Reps
8
Reverse Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
9
Pull-Up (Bodyweight)
1 Set
AMRAP
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Seated Calf Raise
4 Sets
15-20 Reps
3
Leg Extension
4 Sets
8-12 Reps
4
Lying Leg Curl
4 Sets
8-12 Reps
5
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
6
Standing Calf Raise
4 Sets
15-20 Reps
Day 4
1
Bench Press (Dumbbell)
4 Sets
8-12 Reps
2
Military Press (Barbell)
4 Sets
8-10 Reps
3
Lying Tricep Extension (Barbell)
4 Sets
8-12 Reps
4
Chest Fly (Machine)
4 Sets
8-12 Reps
5
Shoulder Press (Plate Loaded)
4 Sets
8-12 Reps
6
Single Arm Pushdown
4 Sets
8-12 Reps
Day 5
1
Barbell Row
4 Sets
8-12 Reps
2
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
3
Wrist Curls
4 Sets
15-20 Reps
4
Iso Lateral Row
4 Sets
8-12 Reps
5
Reverse Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
6
Reverse Wrist Curl (Barbell)
4 Sets
15-20 Reps
Day 6
1
Box Squat (Barbell)
3 Sets
10 Reps
2
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
3
Seated Calf Raise
4 Sets
15-20 Reps
4
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
5
Standing Calf Raise
4 Sets
15-20 Reps
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
3
Dumbbell Seated Overhead Tricep Extension
4 Sets
8-12 Reps
4
Chest Press (Machine)
4 Sets
8-12 Reps
5
Shrug (Dumbbell)
4 Sets
8-12 Reps
6
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
7
Chest Fly (Machine)
4 Sets
8-12 Reps
8
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
9
Dip (Bodyweight)
1 Set
AMRAP
Day 2
1
Chest Supported Row (Dumbbell)
4 Sets
8-12 Reps
2
Hammer Curl
4 Sets
8-12 Reps
3
Wrist Curls
4 Sets
15-20 Reps
4
Lat Pulldown
4 Sets
8-12 Reps
5
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
6
Reverse Wrist Curl (Barbell)
4 Sets
8-12 Reps
7
Face Pull
4 Sets
15-20 Reps
8
Reverse Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
9
Pull-Up (Bodyweight)
1 Set
AMRAP
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Seated Calf Raise
4 Sets
15-20 Reps
3
Leg Extension
4 Sets
8-12 Reps
4
Lying Leg Curl
4 Sets
8-12 Reps
5
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
6
Standing Calf Raise
4 Sets
15-20 Reps
Day 4
1
Bench Press (Dumbbell)
4 Sets
8-12 Reps
2
Military Press (Barbell)
4 Sets
8-10 Reps
3
Lying Tricep Extension (Barbell)
4 Sets
8-12 Reps
4
Chest Fly (Machine)
4 Sets
8-12 Reps
5
Shoulder Press (Plate Loaded)
4 Sets
8-12 Reps
6
Single Arm Pushdown
4 Sets
8-12 Reps
Day 5
1
Barbell Row
4 Sets
8-12 Reps
2
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
3
Wrist Curls
4 Sets
15-20 Reps
4
Iso Lateral Row
4 Sets
8-12 Reps
5
Reverse Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
6
Reverse Wrist Curl (Barbell)
4 Sets
15-20 Reps
Day 6
1
Box Squat (Barbell)
3 Sets
10 Reps
2
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
3
Seated Calf Raise
4 Sets
15-20 Reps
4
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
5
Standing Calf Raise
4 Sets
15-20 Reps
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
3
Dumbbell Seated Overhead Tricep Extension
4 Sets
8-12 Reps
4
Chest Press (Machine)
4 Sets
8-12 Reps
5
Shrug (Dumbbell)
4 Sets
8-12 Reps
6
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
7
Chest Fly (Machine)
4 Sets
8-12 Reps
8
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
9
Dip (Bodyweight)
1 Set
AMRAP
Day 2
1
Chest Supported Row (Dumbbell)
4 Sets
8-12 Reps
2
Hammer Curl
4 Sets
8-12 Reps
3
Wrist Curls
4 Sets
15-20 Reps
4
Lat Pulldown
4 Sets
8-12 Reps
5
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
6
Reverse Wrist Curl (Barbell)
4 Sets
8-12 Reps
7
Face Pull
4 Sets
15-20 Reps
8
Reverse Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
9
Pull-Up (Bodyweight)
1 Set
AMRAP
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Seated Calf Raise
4 Sets
15-20 Reps
3
Leg Extension
4 Sets
8-12 Reps
4
Lying Leg Curl
4 Sets
8-12 Reps
5
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
6
Standing Calf Raise
4 Sets
15-20 Reps
Day 4
1
Bench Press (Dumbbell)
4 Sets
8-12 Reps
2
Military Press (Barbell)
4 Sets
8-10 Reps
3
Lying Tricep Extension (Barbell)
4 Sets
8-12 Reps
4
Chest Fly (Machine)
4 Sets
8-12 Reps
5
Shoulder Press (Plate Loaded)
4 Sets
8-12 Reps
6
Single Arm Pushdown
4 Sets
8-12 Reps
Day 5
1
Barbell Row
4 Sets
8-12 Reps
2
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
3
Wrist Curls
4 Sets
15-20 Reps
4
Iso Lateral Row
4 Sets
8-12 Reps
5
Reverse Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
6
Reverse Wrist Curl (Barbell)
4 Sets
15-20 Reps
Day 6
1
Box Squat (Barbell)
3 Sets
10 Reps
2
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
3
Seated Calf Raise
4 Sets
15-20 Reps
4
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
5
Standing Calf Raise
4 Sets
15-20 Reps