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Arms and Legs Focus Torso Limbs Program "PowerUpFitness"
by Ethan MacLean
3 athletes joined
Program Description
Build muscle and strength focused on your arms and legs. Fix your spider physique by building your arms and legs. Week 1-6 low volume, building up to moderate volume. Week 7-12 moderate volume, building up to high volume. Program structure: Monday - Torso/Chest, Back, Shoulders Tuesday - Limbs/Legs, Arms Wednesday - Rest Thursday - Torso/Chest, Back, Shoulders Friday - Limbs/Legs, Arms Saturday - Rest Sunday - Rest Consistency: Stay consistent, try not to skip workouts. How to Progress: Start on the lower rep range then progress in more reps until on the highest rep, add weight then repeat. For Example: On a 3x4-8 Week 1 Bench press 3x4 200lb Week 2 Bench press 3x6 200lb Week 3 Bench press 3x7 200lb Week 4 Bench press 3x8 200lb Week 5 Bench press 3x4 210lb Rest: Rest between 2-4 minutes on compound lifts, 1-3 on isolation lifts, and 30 sec to 2 min on supersets. Diet: Eat a high protein, and high to moderate calories for maximum strength and size gain. Sleep: Sleep between 7-9 hours of sleep a night for physical and mental health. Exercise Form: Preform each exercise with the right form, slow eccentric, strong tight steady motion, focusing on the stretched position. Effort: You need to put in some effort in training to see good results. Both effort in how to train, being consistent, and preforming high intensity training in the exercises. Try to stick with the RPE in the program, but if you know what you are doing you can go closer to failer or even farther if you know it's too much. But most people are farther from failure then they think. So just train hard and stick to it the best you can. What is RPE? RPE/Rate of Perceived Exhaustion is a scale of how close you are to failing a lift. [RPE 1] you can do 9 more reps until you can't [RPE 2] you can do 8 more reps until you can't [RPE 3] you can do 7 more reps until you can't [RPE 4] you can do 6 more reps until you can't [RPE 5] you can do 5 more reps until you can't [RPE 6] you can do 4 more reps until you can't [RPE 7] you can do 3 more reps until you can't [RPE 8] you can do 2 more reps until you can't [RPE 9] you can do 1 more reps until you can't [RPE 10] you can't do any more reps no matter what Important keys to maximum strength and size: 1. Consistency 2. Progression 3. Rest 3. Diet 4. Sleep 5. Exercise Form 6. Effort I hope for the best for you. Stay consistent and get those gains. Good luck!
Program Overview
Level
Intermediate, Advanced
Goal
Athletics, Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Mar 05, 2024 02:26
Last Edited
Jul 01, 2024 10:37
down_app
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
5-7 Reps
5-7 Reps
@7-8
@8-9
2
Chest Supported Row (Machine)
1 Set
1 Set
5-7 Reps
5-7 Reps
@7-8
@8-9
3A
Dip (Weighted)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8-9
@9-10
3B
Underhand Lat Pulldown
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@9-10
4
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
Day 4
1
Preacher Curl (Barbell)
1 Set
1 Set
5-7 Reps
5-7 Reps
@7-8
@8-9
2
JM Press
1 Set
1 Set
6-10 Reps
6-10 Reps
@7-8
@8-9
3A
Bayesian Curl
2 Sets
10-15 Reps
@10
3B
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
4
Leg Press
1 Set
1 Set
6-10 Reps
6-10 Reps
@7-8
@8-9
Day 2
1
Front Squat (Barbell)
1 Set
1 Set
5-7 Reps
5-7 Reps
@7-8
@8-9
2
Romanian Deadlift (Barbell)
1 Set
6-10 Reps
@7-8
3
Lunge (Dumbbell)
2 Sets
AMRAP
@10
4A
Seated Dumbbell Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
4B
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 3
1
Pull-Up (Weighted)
1 Set
1 Set
5-7 Reps
5-7 Reps
@7-8
@8-9
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@7-8
@8-9
3A
Inverted Row
2 Sets
8-12 Reps
@8-9
3B
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@8-9
4
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
5-7 Reps
5-7 Reps
5-7 Reps
@7-8
@8-9
@9-10
2
Chest Supported Row (Machine)
1 Set
2 Sets
5-7 Reps
5-7 Reps
@7-8
@8-9
3A
Dip (Weighted)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8-9
@9-10
3B
Underhand Lat Pulldown
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@9-10
4
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
5A
Pec Deck (Machine)
1 Set
8-12 Reps
@10
5B
Reverse Pec Deck
1 Set
12-15 Reps
@10
Day 2
1
Front Squat (Barbell)
1 Set
2 Sets
5-7 Reps
5-7 Reps
@7-8
@8-9
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@7-8
3
Lunge (Dumbbell)
2 Sets
AMRAP
@10
4A
Seated Dumbbell Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
4B
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
5A
Reverse Abs Crunch (Bodyweight)
1 Set
10-20 Reps
@10
5B
Wrist Curls
1 Set
15-20 Reps
@10
5C
Reverse Wrist Curl (Dumbbell)
1 Set
15-20 Reps
@10
Day 3
1
Pull-Up (Weighted)
1 Set
2 Sets
5-7 Reps
5-7 Reps
@7-8
@8-9
2
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@7-8
@8-9
3A
Inverted Row
2 Sets
8-12 Reps
@8-9
3B
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@8-9
4
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
5A
Push Up
1 Set
AMRAP
@10
5B
Face Pull
1 Set
10-20 Reps
@10
Day 4
1
Preacher Curl (Barbell)
1 Set
2 Sets
5-7 Reps
5-7 Reps
@7-8
@8-9
2
JM Press
1 Set
2 Sets
6-10 Reps
6-10 Reps
@7-8
@8-9
3A
Bayesian Curl
2 Sets
10-15 Reps
@10
3B
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
4
Leg Press
1 Set
2 Sets
6-10 Reps
6-10 Reps
@7-8
@8-9
5A
Leg Extension
1 Set
10-15 Reps
@10
5B
Leg Curl
1 Set
10-15 Reps
@10
Day 2
1
Front Squat (Barbell)
1 Set
2 Sets
1 Set
5-7 Reps
5-7 Reps
5-7 Reps
@7-8
@8-9
@9-10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7-8
@8-9
@9-10
3
Lunge (Dumbbell)
2 Sets
AMRAP
@10
4A
Seated Dumbbell Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
4B
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
5A
Reverse Abs Crunch (Bodyweight)
2 Sets
10-20 Reps
@10
5B
Wrist Curls
2 Sets
15-20 Reps
@10
5C
Reverse Wrist Curl (Dumbbell)
2 Sets
15-20 Reps
@10
Day 3
1
Pull-Up (Weighted)
1 Set
2 Sets
5-7 Reps
5-7 Reps
@7-8
@8-9
2
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@7-8
@8-9
3A
Inverted Row
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8-9
@9-10
3B
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8-9
@9-10
4
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
5A
Push Up
2 Sets
AMRAP
@10
5B
Face Pull
2 Sets
10-20 Reps
@10
Day 4
1
Preacher Curl (Barbell)
1 Set
2 Sets
5-7 Reps
5-7 Reps
@7-8
@8-9
2
JM Press
1 Set
2 Sets
6-10 Reps
6-10 Reps
@7-8
@8-9
3A
Bayesian Curl
3 Sets
10-15 Reps
@10
3B
Single Arm Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
4
Leg Press
1 Set
2 Sets
6-10 Reps
6-10 Reps
@7-8
@8-9
5A
Leg Extension
2 Sets
10-15 Reps
@10
5B
Leg Curl
2 Sets
10-15 Reps
@10
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
5-7 Reps
5-7 Reps
5-7 Reps
@7-8
@8-9
@9-10
2
Chest Supported Row (Machine)
1 Set
2 Sets
5-7 Reps
5-7 Reps
@7-8
@8-9
3A
Dip (Weighted)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8-9
@9-10
3B
Underhand Lat Pulldown
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8-9
@9-10
4
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
5A
Pec Deck (Machine)
2 Sets
8-12 Reps
@10
5B
Reverse Pec Deck
2 Sets
12-15 Reps
@10
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
5-7 Reps
5-7 Reps
5-7 Reps
@7-8
@8-9
@9-10
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
5-7 Reps
5-7 Reps
5-7 Reps
@7-8
@8-9
@9-10
3A
Dip (Weighted)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8-9
@9-10
3B
Underhand Lat Pulldown
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8-9
@9-10
4
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
5A
Pec Deck (Machine)
2 Sets
8-12 Reps
@10
5B
Reverse Pec Deck
2 Sets
12-15 Reps
@10
Day 3
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
5-7 Reps
5-7 Reps
5-7 Reps
@7-8
@8-9
@9-10
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7-8
@8-9
@9-10
3A
Inverted Row
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8-9
@9-10
3B
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8-9
@9-10
4
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
5A
Push Up
3 Sets
AMRAP
@10
5B
Face Pull
3 Sets
10-20 Reps
@10
Day 2
1
Front Squat (Barbell)
1 Set
2 Sets
1 Set
5-7 Reps
5-7 Reps
5-7 Reps
@7-8
@8-9
@9-10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7-8
@8-9
@9-10
3
Lunge (Dumbbell)
3 Sets
AMRAP
@10
4
Nordic Curl
3 Sets
AMRAP
@10
5A
Seated Dumbbell Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
5B
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6A
Reverse Abs Crunch (Bodyweight)
2 Sets
10-20 Reps
@10
6B
Wrist Curls
2 Sets
15-20 Reps
@10
6C
Reverse Wrist Curl (Dumbbell)
2 Sets
15-20 Reps
@10
Day 4
1
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
5-7 Reps
5-7 Reps
5-7 Reps
@7-8
@8-9
@9-10
2
JM Press
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7-8
@8-9
@9-10
3A
Bayesian Curl
3 Sets
10-15 Reps
@10
3B
Single Arm Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
4
Leg Press
1 Set
2 Sets
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7-8
@8-9
@9-10
5A
Leg Extension
3 Sets
10-15 Reps
@10
5B
Leg Curl
3 Sets
10-15 Reps
@10
Day 3
1
Pull-Up (Weighted)
1 Set
1 Set
2 Sets
5-7 Reps
5-7 Reps
5-7 Reps
@8-9
@9-10
@10-10
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
2 Sets
6-10 Reps
6-10 Reps
6-10 Reps
@8-9
@9-10
@10-10
3A
Inverted Row
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9-10
@10-10
3B
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9-10
@10-10
4
Lateral Raise (Dumbbell)
4 Sets
AMRAP
@10
5A
Push Up
3 Sets
AMRAP
@10
5B
Face Pull
3 Sets
10-20 Reps
@10
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
2 Sets
5-7 Reps
5-7 Reps
5-7 Reps
@8-9
@9-10
@10-10
2
Chest Supported Row (Machine)
1 Set
1 Set
2 Sets
5-7 Reps
5-7 Reps
5-7 Reps
@8-9
@9-10
@10-10
3A
Dip (Weighted)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@9-10
@10-10
3B
Underhand Lat Pulldown
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9-10
@10-10
4
Lateral Raise (Cable)
4 Sets
10-15 Reps
@10
5A
Pec Deck (Machine)
3 Sets
8-12 Reps
@10
5B
Reverse Pec Deck
3 Sets
12-15 Reps
@10
Day 2
1
Front Squat (Barbell)
1 Set
2 Sets
1 Set
5-7 Reps
5-7 Reps
5-7 Reps
@8-9
@9-10
@10-10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8-9
@9-10
@10-10
3
Lunge (Dumbbell)
3 Sets
AMRAP
@10
4
Nordic Curl
3 Sets
AMRAP
@10
5A
Seated Dumbbell Curl
3 Sets
8-12 Reps
@10
5B
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
6A
Reverse Abs Crunch (Bodyweight)
3 Sets
10-20 Reps
@10
6B
Wrist Curls
3 Sets
15-20 Reps
@10
6C
Reverse Wrist Curl (Dumbbell)
3 Sets
15-20 Reps
@10
Day 4
1
Preacher Curl (Barbell)
1 Set
1 Set
2 Sets
5-7 Reps
5-7 Reps
5-7 Reps
@8-9
@9-10
@10-10
2
JM Press
1 Set
1 Set
2 Sets
6-10 Reps
6-10 Reps
6-10 Reps
@8-9
@9-10
@10-10
3A
Bayesian Curl
3 Sets
10-15 Reps
@10
3B
Single Arm Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
4
Leg Press
1 Set
2 Sets
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8-9
@9-10
@10-10
5A
Leg Extension
4 Sets
10-15 Reps
@10
5B
Leg Curl
3 Sets
10-15 Reps
@10
6
Sissy Squat
1 Set
AMRAP
@10
Day 2
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
5-7 Reps
5-7 Reps
5-7 Reps
@6-7
@7-8
@8-9
2
Romanian Deadlift (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@6-7
@7-8
3
Lunge (Dumbbell)
2 Sets
AMRAP
@8
4
Nordic Curl
2 Sets
AMRAP
@8
5A
Seated Dumbbell Curl
2 Sets
8-12 Reps
@8
5B
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@8
6A
Reverse Abs Crunch (Bodyweight)
2 Sets
10-20 Reps
@8
6B
Wrist Curls
2 Sets
15-20 Reps
@8
6C
Reverse Wrist Curl (Dumbbell)
2 Sets
15-20 Reps
@8
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
5-7 Reps
5-7 Reps
5-7 Reps
@6-7
@7-8
@8-9
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
5-7 Reps
5-7 Reps
5-7 Reps
@6-7
@7-8
@8-9
3A
Dip (Weighted)
1 Set
1 Set
6-10 Reps
6-10 Reps
@7-8
@8-9
3B
Underhand Lat Pulldown
1 Set
1 Set
8-12 Reps
8-12 Reps
@7-8
@8-9
4
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8
5A
Pec Deck (Machine)
2 Sets
8-12 Reps
@8
5B
Reverse Pec Deck
2 Sets
12-15 Reps
@8
Day 3
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
5-7 Reps
5-7 Reps
5-7 Reps
@6-7
@7-8
@8-9
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@6-7
@7-8
@8-9
3A
Inverted Row
1 Set
1 Set
8-12 Reps
8-12 Reps
@7-8
@8-9
3B
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7-8
@8-9
4
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@8
5A
Push Up
2 Sets
AMRAP
@8
5B
Face Pull
2 Sets
10-20 Reps
@8
Day 4
1
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
5-7 Reps
5-7 Reps
5-7 Reps
@6-7
@7-8
@8-9
2
JM Press
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@6-7
@7-8
@8-9
3A
Bayesian Curl
2 Sets
10-15 Reps
@8
3B
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
@8
4
Leg Press
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@6-7
@7-8
@8-9
5A
Leg Extension
3 Sets
10-15 Reps
@8
5B
Leg Curl
2 Sets
10-15 Reps
@8
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
5-7 Reps
5-7 Reps
5-7 Reps
@7-8
@8-9
@9-10
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
5-7 Reps
5-7 Reps
5-7 Reps
@7-8
@8-9
@9-10
3A
Dip (Weighted)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8-9
@9-10
3B
Underhand Lat Pulldown
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@9-10
4
Lateral Raise (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
5A
Pec Deck (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
5B
Reverse Pec Deck
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 2
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
5-7 Reps
5-7 Reps
5-7 Reps
@7-8
@8-9
@9-10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@7-8
@8-9
3
Lunge (Dumbbell)
1 Set
1 Set
AMRAP
AMRAP
@9
@10
4
Nordic Curl
1 Set
1 Set
AMRAP
AMRAP
@9
@10
5A
Seated Dumbbell Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
5B
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6A
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
10-20 Reps
10-20 Reps
@9
@10
6B
Wrist Curls
1 Set
1 Set
15-20 Reps
15-20 Reps
@9
@10
6C
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
15-20 Reps
15-20 Reps
@9
@10
Day 3
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
5-7 Reps
5-7 Reps
5-7 Reps
@7-8
@8-9
@9-10
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7-8
@8-9
@9-10
3A
Inverted Row
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@9-10
3B
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@9-10
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
AMRAP
AMRAP
@9
@10
5A
Push Up
1 Set
1 Set
AMRAP
AMRAP
@9
@10
5B
Face Pull
1 Set
1 Set
10-20 Reps
10-20 Reps
@9
@10
Day 4
1
Leg Press
1 Set
2 Sets
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8-9
@9-10
@10-10
2
Trap Bar Deadlift
1 Set
1 Set
6-10 Reps
6-10 Reps
@8-9
@9-10
3
Split Squat (Smith Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
4A
Leg Extension
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@10
4B
Leg Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
5
Sissy Squat
1 Set
AMRAP
@10
Day 5
1
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
5-7 Reps
5-7 Reps
5-7 Reps
@7-8
@8-9
@9-10
2
JM Press
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7-8
@8-9
@9-10
3A
Bayesian Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
3B
Single Arm Tricep Extension (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
4
Upright Row (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7-8
@8-9
@9-10
5A
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
15-20 Reps
15-20 Reps
@9
@10
5B
Tricep Extension (Barbell)
1 Set
1 Set
15-20 Reps
15-20 Reps
@9
@10
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
5-7 Reps
5-7 Reps
5-7 Reps
@7-8
@8-9
@9-10
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
5-7 Reps
5-7 Reps
5-7 Reps
@7-8
@8-9
@9-10
3A
Dip (Weighted)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8-9
@9-10
3B
Underhand Lat Pulldown
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@9-10
4
Lateral Raise (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
5A
Pec Deck (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
5B
Reverse Pec Deck
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 2
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
5-7 Reps
5-7 Reps
5-7 Reps
@7-8
@8-9
@9-10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@7-8
@8-9
3
Lunge (Dumbbell)
1 Set
1 Set
AMRAP
AMRAP
@9
@10
4
Nordic Curl
1 Set
1 Set
AMRAP
AMRAP
@9
@10
5A
Seated Dumbbell Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
5B
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6A
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
10-20 Reps
10-20 Reps
@9
@10
6B
Wrist Curls
1 Set
1 Set
15-20 Reps
15-20 Reps
@9
@10
6C
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
15-20 Reps
15-20 Reps
@9
@10
Day 3
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
5-7 Reps
5-7 Reps
5-7 Reps
@7-8
@8-9
@9-10
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7-8
@8-9
@9-10
3A
Inverted Row
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@9-10
3B
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@9-10
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
AMRAP
AMRAP
@9
@10
5A
Push Up
1 Set
1 Set
AMRAP
AMRAP
@9
@10
5B
Face Pull
1 Set
1 Set
10-20 Reps
10-20 Reps
@9
@10
Day 4
1
Leg Press
1 Set
2 Sets
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8-9
@9-10
@10-10
2
Trap Bar Deadlift
1 Set
1 Set
6-10 Reps
6-10 Reps
@8-9
@9-10
3
Split Squat (Smith Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
4A
Leg Extension
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@10
4B
Leg Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
5
Sissy Squat
1 Set
AMRAP
@10
Day 5
1
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
5-7 Reps
5-7 Reps
5-7 Reps
@7-8
@8-9
@9-10
2
JM Press
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7-8
@8-9
@9-10
3A
Bayesian Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
3B
Single Arm Tricep Extension (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
4
Upright Row (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7-8
@8-9
@9-10
5A
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
15-20 Reps
15-20 Reps
@9
@10
5B
Tricep Extension (Barbell)
1 Set
1 Set
15-20 Reps
15-20 Reps
@9
@10
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
2 Sets
5-7 Reps
5-7 Reps
5-7 Reps
@8-9
@9-10
@10-10
2
Chest Supported Row (Machine)
1 Set
1 Set
2 Sets
5-7 Reps
5-7 Reps
5-7 Reps
@8-9
@9-10
@10-10
3A
Dip (Weighted)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@9-10
@10-10
3B
Underhand Lat Pulldown
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9-10
@10-10
4
Lateral Raise (Cable)
4 Sets
10-15 Reps
@10
5A
Pec Deck (Machine)
3 Sets
8-12 Reps
@10
5B
Reverse Pec Deck
3 Sets
12-15 Reps
@10
Day 2
1
Front Squat (Barbell)
1 Set
2 Sets
1 Set
5-7 Reps
5-7 Reps
5-7 Reps
@8-9
@9-10
@10-10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8-9
@9-10
@10-10
3
Lunge (Dumbbell)
3 Sets
AMRAP
@10
4
Nordic Curl
3 Sets
AMRAP
@10
5A
Seated Dumbbell Curl
3 Sets
8-12 Reps
@10
5B
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
6A
Reverse Abs Crunch (Bodyweight)
3 Sets
10-20 Reps
@10
6B
Wrist Curls
3 Sets
15-20 Reps
@10
6C
Reverse Wrist Curl (Dumbbell)
3 Sets
15-20 Reps
@10
Day 3
1
Pull-Up (Weighted)
1 Set
1 Set
2 Sets
5-7 Reps
5-7 Reps
5-7 Reps
@8-9
@9-10
@10-10
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
2 Sets
6-10 Reps
6-10 Reps
6-10 Reps
@8-9
@9-10
@10-10
3A
Inverted Row
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9-10
@10-10
3B
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9-10
@10-10
4
Lateral Raise (Dumbbell)
4 Sets
AMRAP
@10
5A
Push Up
3 Sets
AMRAP
@10
5B
Face Pull
3 Sets
10-20 Reps
@10
Day 4
1
Preacher Curl (Barbell)
1 Set
1 Set
2 Sets
5-7 Reps
5-7 Reps
5-7 Reps
@8-9
@9-10
@10-10
2
JM Press
1 Set
1 Set
2 Sets
6-10 Reps
6-10 Reps
6-10 Reps
@8-9
@9-10
@10-10
3A
Bayesian Curl
3 Sets
10-15 Reps
@10
3B
Single Arm Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
4
Leg Press
1 Set
2 Sets
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8-9
@9-10
@10-10
5A
Leg Extension
4 Sets
10-15 Reps
@10
5B
Leg Curl
3 Sets
10-15 Reps
@10
6
Sissy Squat
1 Set
AMRAP
@10
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
2 Sets
5-7 Reps
5-7 Reps
5-7 Reps
@8-9
@9-10
@10-10
2
Chest Supported Row (Machine)
1 Set
1 Set
2 Sets
5-7 Reps
5-7 Reps
5-7 Reps
@8-9
@9-10
@10-10
3A
Dip (Weighted)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@9-10
@10-10
3B
Underhand Lat Pulldown
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9-10
@10-10
4
Lateral Raise (Cable)
4 Sets
10-15 Reps
@10
5A
Pec Deck (Machine)
3 Sets
8-12 Reps
@10
5B
Reverse Pec Deck
3 Sets
12-15 Reps
@10
Day 2
1
Front Squat (Barbell)
1 Set
2 Sets
1 Set
5-7 Reps
5-7 Reps
5-7 Reps
@8-9
@9-10
@10-10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8-9
@9-10
@10-10
3
Lunge (Dumbbell)
3 Sets
AMRAP
@10
4
Nordic Curl
3 Sets
AMRAP
@10
5A
Seated Dumbbell Curl
3 Sets
8-12 Reps
@10
5B
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
6A
Reverse Abs Crunch (Bodyweight)
3 Sets
10-20 Reps
@10
6B
Wrist Curls
3 Sets
15-20 Reps
@10
6C
Reverse Wrist Curl (Dumbbell)
3 Sets
15-20 Reps
@10
Day 3
1
Pull-Up (Weighted)
1 Set
1 Set
2 Sets
5-7 Reps
5-7 Reps
5-7 Reps
@8-9
@9-10
@10-10
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
2 Sets
6-10 Reps
6-10 Reps
6-10 Reps
@8-9
@9-10
@10-10
3A
Inverted Row
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9-10
@10-10
3B
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9-10
@10-10
4
Lateral Raise (Dumbbell)
4 Sets
AMRAP
@10
5A
Push Up
3 Sets
AMRAP
@10
5B
Face Pull
3 Sets
10-20 Reps
@10
Day 4
1
Preacher Curl (Barbell)
1 Set
1 Set
2 Sets
5-7 Reps
5-7 Reps
5-7 Reps
@8-9
@9-10
@10-10
2
JM Press
1 Set
1 Set
2 Sets
6-10 Reps
6-10 Reps
6-10 Reps
@8-9
@9-10
@10-10
3A
Bayesian Curl
3 Sets
10-15 Reps
@10
3B
Single Arm Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
4
Leg Press
1 Set
2 Sets
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8-9
@9-10
@10-10
5A
Leg Extension
4 Sets
10-15 Reps
@10
5B
Leg Curl
3 Sets
10-15 Reps
@10
6
Sissy Squat
1 Set
AMRAP
@10
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
2 Sets
5-7 Reps
5-7 Reps
5-7 Reps
@8-9
@9-10
@10-10
2
Chest Supported Row (Machine)
1 Set
1 Set
2 Sets
5-7 Reps
5-7 Reps
5-7 Reps
@8-9
@9-10
@10-10
3A
Dip (Weighted)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@9-10
@10-10
3B
Underhand Lat Pulldown
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9-10
@10-10
4
Lateral Raise (Cable)
4 Sets
10-15 Reps
@10
5A
Pec Deck (Machine)
3 Sets
8-12 Reps
@10
5B
Reverse Pec Deck
3 Sets
12-15 Reps
@10
Day 2
1
Front Squat (Barbell)
1 Set
2 Sets
1 Set
5-7 Reps
5-7 Reps
5-7 Reps
@8-9
@9-10
@10-10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8-9
@9-10
@10-10
3
Lunge (Dumbbell)
3 Sets
AMRAP
@10
4
Nordic Curl
3 Sets
AMRAP
@10
5A
Seated Dumbbell Curl
3 Sets
8-12 Reps
@10
5B
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
6A
Reverse Abs Crunch (Bodyweight)
3 Sets
10-20 Reps
@10
6B
Wrist Curls
3 Sets
15-20 Reps
@10
6C
Reverse Wrist Curl (Dumbbell)
3 Sets
15-20 Reps
@10
Day 3
1
Pull-Up (Weighted)
1 Set
1 Set
2 Sets
5-7 Reps
5-7 Reps
5-7 Reps
@8-9
@9-10
@10-10
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
2 Sets
6-10 Reps
6-10 Reps
6-10 Reps
@8-9
@9-10
@10-10
3A
Inverted Row
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9-10
@10-10
3B
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9-10
@10-10
4
Lateral Raise (Dumbbell)
4 Sets
AMRAP
@10
5A
Push Up
3 Sets
AMRAP
@10
5B
Face Pull
3 Sets
10-20 Reps
@10
Day 4
1
Preacher Curl (Barbell)
1 Set
1 Set
2 Sets
5-7 Reps
5-7 Reps
5-7 Reps
@8-9
@9-10
@10-10
2
JM Press
1 Set
1 Set
2 Sets
6-10 Reps
6-10 Reps
6-10 Reps
@8-9
@9-10
@10-10
3A
Bayesian Curl
3 Sets
10-15 Reps
@10
3B
Single Arm Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
4
Leg Press
1 Set
2 Sets
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8-9
@9-10
@10-10
5A
Leg Extension
4 Sets
10-15 Reps
@10
5B
Leg Curl
3 Sets
10-15 Reps
@10
6
Sissy Squat
1 Set
AMRAP
@10
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
5-7 Reps
5-7 Reps
@7-8
@8-9
2
Chest Supported Row (Machine)
1 Set
1 Set
5-7 Reps
5-7 Reps
@7-8
@8-9
3A
Dip (Weighted)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8-9
@9-10
3B
Underhand Lat Pulldown
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@9-10
4
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
Day 2
1
Front Squat (Barbell)
1 Set
1 Set
5-7 Reps
5-7 Reps
@7-8
@8-9
2
Romanian Deadlift (Barbell)
1 Set
6-10 Reps
@7-8
3
Lunge (Dumbbell)
2 Sets
AMRAP
@10
4A
Seated Dumbbell Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
4B
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 3
1
Pull-Up (Weighted)
1 Set
1 Set
5-7 Reps
5-7 Reps
@7-8
@8-9
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@7-8
@8-9
3A
Inverted Row
2 Sets
8-12 Reps
@8-9
3B
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@8-9
4
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
Day 4
1
Preacher Curl (Barbell)
1 Set
1 Set
5-7 Reps
5-7 Reps
@7-8
@8-9
2
JM Press
1 Set
1 Set
6-10 Reps
6-10 Reps
@7-8
@8-9
3A
Bayesian Curl
2 Sets
10-15 Reps
@10
3B
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
4
Leg Press
1 Set
1 Set
6-10 Reps
6-10 Reps
@7-8
@8-9