logo
Alex Smolov II
by HakaHakimi
15 athletes joined
Program Description
The goal is to increase your bench and squat numbers as well as build muscle. The upper days are taken from Smolov Jr with additional back, arm, neck and core work. The lower days are taken from Alexander Bromley’s 100lbs in 10 weeks squat program.
Program Overview
Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
90 minutes
Created
Mar 04, 2024 12:42
Last Edited
Jun 15, 2024 08:26
down_app
Week 1
1 / 10 Weeks
Day 2
1
Bench Press (Barbell)
7 Sets
5 Reps
75%
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
4-8 Reps
@8
3A
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@8
3B
Skull Crusher
3 Sets
10-15 Reps
@8
3C
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8
4A
Neck Curl
2 Sets
10-15 Reps
@7.5
4B
Neck Extension
2 Sets
10-15 Reps
@7.5
Day 5
1A
Bench Press (Barbell)
10 Sets
3 Reps
85%
1B
Pull-Up (Bodyweight)
10 Sets
2 Reps
@6.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@8
3A
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@8
3B
Katana Extension
3 Sets
10-15 Reps
@8
4
Lateral Raise (Machine)
3 Sets
10-15 Reps
@8
5A
Neck Curl
3 Sets
10-15 Reps
@8
5B
Neck Extension
3 Sets
10-15 Reps
@8
Day 4
1
Chin-Up (Bodyweight)
3 Sets
AMRAP
@9
2
Bench Press (Barbell)
8 Sets
4 Reps
80%
3
Bent Over Row (Barbell)
4 Sets
6 Reps
@8-9
4A
Bicep Curl (Cable)
3 Sets
8-12 Reps
@8
4B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@8
4C
Lateral Raise (Cable)
3 Sets
8-12 Reps
@8
5A
Face Pull
3 Sets
8-12 Reps
@8
5B
Cable Crunch
3 Sets
8-12 Reps
@8
6
Leg Raise (Captain's Chair)
3 Sets
12-20 Reps
@10
Day 6
1
Squat (Barbell)
1 Set
5 Reps
@10
2
Deadlift (Barbell)
3 Sets
6 Reps
65%
3
Good Morning
3 Sets
8 Reps
@8
4A
Lunge (Dumbbell)
3 Sets
12 Reps
@8
4B
Back Extension (Weighted)
3 Sets
12 Reps
@8
Day 1
1
Pull-Up (Weighted)
3 Sets
6 Reps
@8
2
Bench Press (Barbell)
6 Sets
6 Reps
70%
3
Bent Over Row (Barbell)
3 Sets
5 Reps
@8.5
4A
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@8
4B
French Press
3 Sets
6-10 Reps
@8
5A
Cable Crunch
3 Sets
8-12 Reps
@9
5B
Face Pull
3 Sets
8-12 Reps
@9
6
Leg Raise (Captain's Chair)
3 Sets
12-20 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
70%
2
Front Squat (Barbell)
3 Sets
10 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@8
4
Leg Press
3 Sets
15 Reps
@8
5
Hamstring Curl
3 Sets
15 Reps
@8
Day 2
1
Bench Press (Barbell)
7 Sets
5 Reps
75%
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
4-8 Reps
@8
3A
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@8
3B
Skull Crusher
3 Sets
10-15 Reps
@8
3C
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8
4A
Neck Curl
2 Sets
10-15 Reps
@7.5
4B
Neck Extension
2 Sets
10-15 Reps
@7.5
Day 4
1
Chin-Up (Bodyweight)
3 Sets
AMRAP
@9
2
Bench Press (Barbell)
8 Sets
4 Reps
80%
3
Bent Over Row (Barbell)
4 Sets
6 Reps
@8-9
4A
Bicep Curl (Cable)
3 Sets
8-12 Reps
@8
4B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@8
4C
Lateral Raise (Cable)
3 Sets
8-12 Reps
@8
5A
Face Pull
3 Sets
8-12 Reps
@8
5B
Cable Crunch
3 Sets
8-12 Reps
@8
6
Leg Raise (Captain's Chair)
3 Sets
12-20 Reps
@10
Day 5
1A
Bench Press (Barbell)
10 Sets
3 Reps
85%
1B
Pull-Up (Bodyweight)
10 Sets
2 Reps
@6.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@8
3A
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@8
3B
Katana Extension
3 Sets
10-15 Reps
@8
4
Lateral Raise (Machine)
3 Sets
10-15 Reps
@8
5A
Neck Curl
3 Sets
10-15 Reps
@8
5B
Neck Extension
3 Sets
10-15 Reps
@8
Day 1
1
Pull-Up (Weighted)
3 Sets
6 Reps
@8
2
Bench Press (Barbell)
6 Sets
6 Reps
70%
3
Bent Over Row (Barbell)
3 Sets
5 Reps
@8.5
4A
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@8
4B
French Press
3 Sets
6-10 Reps
@8
5A
Cable Crunch
3 Sets
8-12 Reps
@9
5B
Face Pull
3 Sets
8-12 Reps
@9
6
Leg Raise (Captain's Chair)
3 Sets
12-20 Reps
@9
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
75%
2
Front Squat (Barbell)
5 Sets
10 Reps
@8
3
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@8
4
Leg Press
4 Sets
15 Reps
@8
5
Hamstring Curl
4 Sets
15 Reps
@8
Day 6
1
Squat (Barbell)
1 Set
3 Reps
@10
2
Deadlift (Barbell)
4 Sets
6 Reps
70%
3
Good Morning
4 Sets
8 Reps
@8
4A
Lunge (Dumbbell)
4 Sets
10 Reps
@8
4B
Back Extension (Weighted)
4 Sets
12 Reps
@8
Day 2
1
Bench Press (Barbell)
7 Sets
5 Reps
75%
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
4-8 Reps
@8
3A
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@8
3B
Skull Crusher
3 Sets
10-15 Reps
@8
3C
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8
4A
Neck Curl
2 Sets
10-15 Reps
@7.5
4B
Neck Extension
2 Sets
10-15 Reps
@7.5
Day 4
1
Chin-Up (Bodyweight)
3 Sets
AMRAP
@9
2
Bench Press (Barbell)
8 Sets
4 Reps
80%
3
Bent Over Row (Barbell)
4 Sets
6 Reps
@8-9
4A
Bicep Curl (Cable)
3 Sets
8-12 Reps
@8
4B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@8
4C
Lateral Raise (Cable)
3 Sets
8-12 Reps
@8
5A
Face Pull
3 Sets
8-12 Reps
@8
5B
Cable Crunch
3 Sets
8-12 Reps
@8
6
Leg Raise (Captain's Chair)
3 Sets
12-20 Reps
@10
Day 5
1A
Bench Press (Barbell)
10 Sets
3 Reps
85%
1B
Pull-Up (Bodyweight)
10 Sets
2 Reps
@6.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@8
3A
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@8
3B
Katana Extension
3 Sets
10-15 Reps
@8
4
Lateral Raise (Machine)
3 Sets
10-15 Reps
@8
5A
Neck Curl
3 Sets
10-15 Reps
@8
5B
Neck Extension
3 Sets
10-15 Reps
@8
Day 1
1
Pull-Up (Weighted)
3 Sets
6 Reps
@8
2
Bench Press (Barbell)
6 Sets
6 Reps
70%
3
Bent Over Row (Barbell)
3 Sets
5 Reps
@8.5
4A
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@8
4B
French Press
3 Sets
6-10 Reps
@8
5A
Cable Crunch
3 Sets
8-12 Reps
@9
5B
Face Pull
3 Sets
8-12 Reps
@9
6
Leg Raise (Captain's Chair)
3 Sets
12-20 Reps
@9
Day 3
1
Squat (Barbell)
4 Sets
4 Reps
78%
2
Front Squat (Barbell)
8 Sets
8 Reps
@8
3
Romanian Deadlift (Barbell)
6 Sets
5 Reps
@8
4
Leg Press
5 Sets
12 Reps
@8
5
Hamstring Curl
5 Sets
12 Reps
@8
Day 6
1
Squat (Barbell)
1 Set
5 Reps
@10
2
Deadlift (Barbell)
5 Sets
5 Reps
75%
3
Good Morning
5 Sets
6 Reps
@8
4A
Lunge (Dumbbell)
5 Sets
10 Reps
@8
4B
Back Extension (Weighted)
5 Sets
10 Reps
@8
Day 2
1
Bench Press (Barbell)
7 Sets
5 Reps
75%
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
4-8 Reps
@8
3A
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@8
3B
Skull Crusher
3 Sets
10-15 Reps
@8
3C
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8
4A
Neck Curl
2 Sets
10-15 Reps
@7.5
4B
Neck Extension
2 Sets
10-15 Reps
@7.5
Day 4
1
Chin-Up (Bodyweight)
3 Sets
AMRAP
@9
2
Bench Press (Barbell)
8 Sets
4 Reps
80%
3
Bent Over Row (Barbell)
4 Sets
6 Reps
@8-9
4A
Bicep Curl (Cable)
3 Sets
8-12 Reps
@8
4B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@8
4C
Lateral Raise (Cable)
3 Sets
8-12 Reps
@8
5A
Face Pull
3 Sets
8-12 Reps
@8
5B
Cable Crunch
3 Sets
8-12 Reps
@8
6
Leg Raise (Captain's Chair)
3 Sets
12-20 Reps
@10
Day 5
1A
Bench Press (Barbell)
10 Sets
3 Reps
85%
1B
Pull-Up (Bodyweight)
10 Sets
2 Reps
@6.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@8
3A
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@8
3B
Katana Extension
3 Sets
10-15 Reps
@8
4
Lateral Raise (Machine)
3 Sets
10-15 Reps
@8
5A
Neck Curl
3 Sets
10-15 Reps
@8
5B
Neck Extension
3 Sets
10-15 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
3 Reps
83%
2
Front Squat (Barbell)
4 Sets
6 Reps
@8
3
Romanian Deadlift (Barbell)
5 Sets
4 Reps
@8
4
Leg Press
4 Sets
12 Reps
@8
5
Hamstring Curl
4 Sets
12 Reps
@8
Day 1
1
Pull-Up (Weighted)
3 Sets
6 Reps
@8
2
Bench Press (Barbell)
6 Sets
6 Reps
70%
3
Bent Over Row (Barbell)
3 Sets
5 Reps
@8.5
4A
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@8
4B
French Press
3 Sets
6-10 Reps
@8
5A
Cable Crunch
3 Sets
8-12 Reps
@9
5B
Face Pull
3 Sets
8-12 Reps
@9
6
Leg Raise (Captain's Chair)
3 Sets
12-20 Reps
@9
Day 6
1
Squat (Barbell)
1 Set
3 Reps
@10
2
Deadlift (Barbell)
4 Sets
4 Reps
80%
3
Good Morning
3 Sets
6 Reps
@8
4A
Lunge (Dumbbell)
4 Sets
8 Reps
@8
4B
Back Extension (Weighted)
4 Sets
10 Reps
@8
Day 2
1
Bench Press (Barbell)
7 Sets
5 Reps
75%
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
4-8 Reps
@8
3A
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@8
3B
Skull Crusher
3 Sets
10-15 Reps
@8
3C
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8
4A
Neck Curl
2 Sets
10-15 Reps
@7.5
4B
Neck Extension
2 Sets
10-15 Reps
@7.5
Day 4
1
Chin-Up (Bodyweight)
3 Sets
AMRAP
@9
2
Bench Press (Barbell)
8 Sets
4 Reps
80%
3
Bent Over Row (Barbell)
4 Sets
6 Reps
@8-9
4A
Bicep Curl (Cable)
3 Sets
8-12 Reps
@8
4B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@8
4C
Lateral Raise (Cable)
3 Sets
8-12 Reps
@8
5A
Face Pull
3 Sets
8-12 Reps
@8
5B
Cable Crunch
3 Sets
8-12 Reps
@8
6
Leg Raise (Captain's Chair)
3 Sets
12-20 Reps
@10
Day 5
1A
Bench Press (Barbell)
10 Sets
3 Reps
85%
1B
Pull-Up (Bodyweight)
10 Sets
2 Reps
@6.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@8
3A
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@8
3B
Katana Extension
3 Sets
10-15 Reps
@8
4
Lateral Raise (Machine)
3 Sets
10-15 Reps
@8
5A
Neck Curl
3 Sets
10-15 Reps
@8
5B
Neck Extension
3 Sets
10-15 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
3+ Reps
88%
2
Front Squat (Barbell)
3 Sets
5 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
4 Reps
@8
4
Leg Press
3 Sets
10 Reps
@8
5
Hamstring Curl
3 Sets
10 Reps
@8
Day 1
1
Pull-Up (Weighted)
3 Sets
6 Reps
@8
2
Bench Press (Barbell)
6 Sets
6 Reps
70%
3
Bent Over Row (Barbell)
3 Sets
5 Reps
@8.5
4A
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@8
4B
French Press
3 Sets
6-10 Reps
@8
5A
Cable Crunch
3 Sets
8-12 Reps
@9
5B
Face Pull
3 Sets
8-12 Reps
@9
6
Leg Raise (Captain's Chair)
3 Sets
12-20 Reps
@9
Day 6
1
Squat (Barbell)
1 Set
1 Reps
@10
2
Deadlift (Barbell)
3 Sets
3 Reps
85%
3
Good Morning
3 Sets
5 Reps
@8
4A
Lunge (Dumbbell)
3 Sets
8 Reps
@8
4B
Back Extension (Weighted)
3 Sets
8 Reps
@8
Day 2
1
Bench Press (Barbell)
7 Sets
5 Reps
75%
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
4-8 Reps
@8
3A
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@8
3B
Skull Crusher
3 Sets
10-15 Reps
@8
3C
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8
4A
Neck Curl
2 Sets
10-15 Reps
@7.5
4B
Neck Extension
2 Sets
10-15 Reps
@7.5
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
70%
2
Front Squat (Barbell)
3 Sets
10 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@8
4
Leg Press
3 Sets
15 Reps
@8
5
Hamstring Curl
3 Sets
15 Reps
@8
Day 4
1
Chin-Up (Bodyweight)
3 Sets
AMRAP
@9
2
Bench Press (Barbell)
8 Sets
4 Reps
80%
3
Bent Over Row (Barbell)
4 Sets
6 Reps
@8-9
4A
Bicep Curl (Cable)
3 Sets
8-12 Reps
@8
4B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@8
4C
Lateral Raise (Cable)
3 Sets
8-12 Reps
@8
5A
Face Pull
3 Sets
8-12 Reps
@8
5B
Cable Crunch
3 Sets
8-12 Reps
@8
6
Leg Raise (Captain's Chair)
3 Sets
12-20 Reps
@10
Day 5
1A
Bench Press (Barbell)
10 Sets
3 Reps
85%
1B
Pull-Up (Bodyweight)
10 Sets
2 Reps
@6.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@8
3A
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@8
3B
Katana Extension
3 Sets
10-15 Reps
@8
4
Lateral Raise (Machine)
3 Sets
10-15 Reps
@8
5A
Neck Curl
3 Sets
10-15 Reps
@8
5B
Neck Extension
3 Sets
10-15 Reps
@8
Day 1
1
Pull-Up (Weighted)
3 Sets
6 Reps
@8
2
Bench Press (Barbell)
6 Sets
6 Reps
70%
3
Bent Over Row (Barbell)
3 Sets
5 Reps
@8.5
4A
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@8
4B
French Press
3 Sets
6-10 Reps
@8
5A
Cable Crunch
3 Sets
8-12 Reps
@9
5B
Face Pull
3 Sets
8-12 Reps
@9
6
Leg Raise (Captain's Chair)
3 Sets
12-20 Reps
@9
Day 6
1
Squat (Barbell)
1 Set
5 Reps
@10
2
Deadlift (Barbell)
3 Sets
6 Reps
65%
3
Good Morning
3 Sets
8 Reps
@8
4A
Lunge (Dumbbell)
3 Sets
12 Reps
@8
4B
Back Extension (Weighted)
3 Sets
12 Reps
@8
Day 2
1
Bench Press (Barbell)
7 Sets
5 Reps
75%
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
4-8 Reps
@8
3A
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@8
3B
Skull Crusher
3 Sets
10-15 Reps
@8
3C
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8
4A
Neck Curl
2 Sets
10-15 Reps
@7.5
4B
Neck Extension
2 Sets
10-15 Reps
@7.5
Day 4
1
Chin-Up (Bodyweight)
3 Sets
AMRAP
@9
2
Bench Press (Barbell)
8 Sets
4 Reps
80%
3
Bent Over Row (Barbell)
4 Sets
6 Reps
@8-9
4A
Bicep Curl (Cable)
3 Sets
8-12 Reps
@8
4B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@8
4C
Lateral Raise (Cable)
3 Sets
8-12 Reps
@8
5A
Face Pull
3 Sets
8-12 Reps
@8
5B
Cable Crunch
3 Sets
8-12 Reps
@8
6
Leg Raise (Captain's Chair)
3 Sets
12-20 Reps
@10
Day 5
1A
Bench Press (Barbell)
10 Sets
3 Reps
85%
1B
Pull-Up (Bodyweight)
10 Sets
2 Reps
@6.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@8
3A
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@8
3B
Katana Extension
3 Sets
10-15 Reps
@8
4
Lateral Raise (Machine)
3 Sets
10-15 Reps
@8
5A
Neck Curl
3 Sets
10-15 Reps
@8
5B
Neck Extension
3 Sets
10-15 Reps
@8
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
75%
2
Front Squat (Barbell)
5 Sets
10 Reps
@8
3
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@8
4
Leg Press
4 Sets
15 Reps
@8
5
Hamstring Curl
4 Sets
15 Reps
@8
Day 1
1
Pull-Up (Weighted)
3 Sets
6 Reps
@8
2
Bench Press (Barbell)
6 Sets
6 Reps
70%
3
Bent Over Row (Barbell)
3 Sets
5 Reps
@8.5
4A
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@8
4B
French Press
3 Sets
6-10 Reps
@8
5A
Cable Crunch
3 Sets
8-12 Reps
@9
5B
Face Pull
3 Sets
8-12 Reps
@9
6
Leg Raise (Captain's Chair)
3 Sets
12-20 Reps
@9
Day 6
1
Squat (Barbell)
1 Set
3 Reps
@10
2
Deadlift (Barbell)
4 Sets
6 Reps
70%
3
Good Morning
4 Sets
8 Reps
@8
4A
Lunge (Dumbbell)
4 Sets
10 Reps
@8
4B
Back Extension (Weighted)
4 Sets
12 Reps
@8
Day 2
1
Bench Press (Barbell)
7 Sets
5 Reps
75%
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
4-8 Reps
@8
3A
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@8
3B
Skull Crusher
3 Sets
10-15 Reps
@8
3C
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8
4A
Neck Curl
2 Sets
10-15 Reps
@7.5
4B
Neck Extension
2 Sets
10-15 Reps
@7.5
Day 4
1
Chin-Up (Bodyweight)
3 Sets
AMRAP
@9
2
Bench Press (Barbell)
8 Sets
4 Reps
80%
3
Bent Over Row (Barbell)
4 Sets
6 Reps
@8-9
4A
Bicep Curl (Cable)
3 Sets
8-12 Reps
@8
4B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@8
4C
Lateral Raise (Cable)
3 Sets
8-12 Reps
@8
5A
Face Pull
3 Sets
8-12 Reps
@8
5B
Cable Crunch
3 Sets
8-12 Reps
@8
6
Leg Raise (Captain's Chair)
3 Sets
12-20 Reps
@10
Day 5
1A
Bench Press (Barbell)
10 Sets
3 Reps
85%
1B
Pull-Up (Bodyweight)
10 Sets
2 Reps
@6.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@8
3A
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@8
3B
Katana Extension
3 Sets
10-15 Reps
@8
4
Lateral Raise (Machine)
3 Sets
10-15 Reps
@8
5A
Neck Curl
3 Sets
10-15 Reps
@8
5B
Neck Extension
3 Sets
10-15 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
4 Reps
78%
2
Front Squat (Barbell)
8 Sets
8 Reps
@8
3
Romanian Deadlift (Barbell)
6 Sets
5 Reps
@8
4
Leg Press
5 Sets
12 Reps
@8
5
Hamstring Curl
5 Sets
12 Reps
@8
Day 1
1
Pull-Up (Weighted)
3 Sets
6 Reps
@8
2
Bench Press (Barbell)
6 Sets
6 Reps
70%
3
Bent Over Row (Barbell)
3 Sets
5 Reps
@8.5
4A
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@8
4B
French Press
3 Sets
6-10 Reps
@8
5A
Cable Crunch
3 Sets
8-12 Reps
@9
5B
Face Pull
3 Sets
8-12 Reps
@9
6
Leg Raise (Captain's Chair)
3 Sets
12-20 Reps
@9
Day 6
1
Squat (Barbell)
1 Set
5 Reps
@10
2
Deadlift (Barbell)
5 Sets
5 Reps
75%
3
Good Morning
5 Sets
6 Reps
@8
4A
Lunge (Dumbbell)
5 Sets
10 Reps
@8
4B
Back Extension (Weighted)
5 Sets
10 Reps
@8
Day 2
1
Bench Press (Barbell)
7 Sets
5 Reps
75%
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
4-8 Reps
@8
3A
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@8
3B
Skull Crusher
3 Sets
10-15 Reps
@8
3C
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8
4A
Neck Curl
2 Sets
10-15 Reps
@7.5
4B
Neck Extension
2 Sets
10-15 Reps
@7.5
Day 4
1
Chin-Up (Bodyweight)
3 Sets
AMRAP
@9
2
Bench Press (Barbell)
8 Sets
4 Reps
80%
3
Bent Over Row (Barbell)
4 Sets
6 Reps
@8-9
4A
Bicep Curl (Cable)
3 Sets
8-12 Reps
@8
4B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@8
4C
Lateral Raise (Cable)
3 Sets
8-12 Reps
@8
5A
Face Pull
3 Sets
8-12 Reps
@8
5B
Cable Crunch
3 Sets
8-12 Reps
@8
6
Leg Raise (Captain's Chair)
3 Sets
12-20 Reps
@10
Day 5
1A
Bench Press (Barbell)
10 Sets
3 Reps
85%
1B
Pull-Up (Bodyweight)
10 Sets
2 Reps
@6.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@8
3A
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@8
3B
Katana Extension
3 Sets
10-15 Reps
@8
4
Lateral Raise (Machine)
3 Sets
10-15 Reps
@8
5A
Neck Curl
3 Sets
10-15 Reps
@8
5B
Neck Extension
3 Sets
10-15 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
3 Reps
83%
2
Front Squat (Barbell)
4 Sets
6 Reps
@8
3
Romanian Deadlift (Barbell)
5 Sets
4 Reps
@8
4
Leg Press
4 Sets
12 Reps
@8
5
Hamstring Curl
4 Sets
12 Reps
@8
Day 1
1
Pull-Up (Weighted)
3 Sets
6 Reps
@8
2
Bench Press (Barbell)
6 Sets
6 Reps
70%
3
Bent Over Row (Barbell)
3 Sets
5 Reps
@8.5
4A
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@8
4B
French Press
3 Sets
6-10 Reps
@8
5A
Cable Crunch
3 Sets
8-12 Reps
@9
5B
Face Pull
3 Sets
8-12 Reps
@9
6
Leg Raise (Captain's Chair)
3 Sets
12-20 Reps
@9
Day 6
1
Squat (Barbell)
1 Set
3 Reps
@10
2
Deadlift (Barbell)
4 Sets
4 Reps
80%
3
Good Morning
3 Sets
6 Reps
@8
4A
Lunge (Dumbbell)
4 Sets
8 Reps
@8
4B
Back Extension (Weighted)
4 Sets
10 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
3+ Reps
88%
2
Front Squat (Barbell)
3 Sets
5 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
4 Reps
@8
4
Leg Press
3 Sets
10 Reps
@8
5
Hamstring Curl
3 Sets
10 Reps
@8
Day 6
1
Squat (Barbell)
1 Set
1 Reps
@10
2
Deadlift (Barbell)
3 Sets
3 Reps
85%
3
Good Morning
3 Sets
5 Reps
@8
4A
Lunge (Dumbbell)
3 Sets
8 Reps
@8
4B
Back Extension (Weighted)
3 Sets
8 Reps
@8
Day 1
1
Pull-Up (Weighted)
3 Sets
6 Reps
@8
2
Bench Press (Dumbbell)
2 Sets
6-10 Reps
@6
3
Bent Over Row (Barbell)
3 Sets
5 Reps
@8.5
4A
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@8
4B
French Press
3 Sets
6-10 Reps
@8
5A
Cable Crunch
3 Sets
8-12 Reps
@9
5B
Face Pull
3 Sets
8-12 Reps
@9
6
Leg Raise (Captain's Chair)
3 Sets
12-20 Reps
@9
Day 2
1
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
4-8 Reps
@8
2A
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@8
2B
Skull Crusher
3 Sets
10-15 Reps
@8
2C
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8
3A
Neck Curl
2 Sets
10-15 Reps
@7.5
3B
Neck Extension
2 Sets
10-15 Reps
@7.5
Day 4
1
Chin-Up (Bodyweight)
3 Sets
AMRAP
@9
2
Bench Press (Barbell)
1 Set
1 Reps
@10
3
Bent Over Row (Barbell)
4 Sets
6 Reps
@8-9
4A
Bicep Curl (Cable)
3 Sets
8-12 Reps
@8
4B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@8
4C
Lateral Raise (Cable)
3 Sets
8-12 Reps
@8
5A
Face Pull
3 Sets
8-12 Reps
@8
5B
Cable Crunch
3 Sets
8-12 Reps
@8
6
Leg Raise (Captain's Chair)
3 Sets
12-20 Reps
@10
Day 5
1A
Pull-Up (Bodyweight)
3 Sets
AMRAP
@7.5
1B
Dip (Bodyweight)
3 Sets
AMRAP
@7.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@8
3A
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@8
3B
Katana Extension
3 Sets
10-15 Reps
@8
4
Lateral Raise (Machine)
3 Sets
10-15 Reps
@8
5A
Neck Curl
3 Sets
10-15 Reps
@8
5B
Neck Extension
3 Sets
10-15 Reps
@8