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Baki Aesthetics - 4 day split x2
by Ryan M.
586 athletes joined
Program Description
Intermediate program focused on the baki aesthetic. Focused on: Arms, Chest, Upper back, forearms and calves. This program assumes you have lifted consistently before and can competently perform basic strength exercises and calisthenics. This program also assumes that you have developed lats(10+ pullups), shoulders(135 OHP), and posterior chain(315 deadlifts) enough to take some focus away from them, or train them for strength instead. If you want to increase volume for these groups, you can. Days 1&5 are chest and back Days 2&6 are legs Days 3&7 are arms Days 4&8 are accessories- If you want or need to do cardio, this is the best day for that. I would advise focusing on intensity, making sure you can perform the recommended amount of sets at at least 9 RPE before progressing in weight. MAKE SURE TO WARM UP!! I haven’t included warmup sets in the programs but you must warmup before your first set of that muscle of the workout. An injury is the worst thing you can do for progress. The program is 8 weeks long mostly because that is what I had to do to get an 8 day cycle to fit evenly in weeks. There is no reason for you not to repeat after the 8 weeks if you want. (A deload week isn’t needed but if you want a mental break go for it.) I would recommend going light the first week, staying at RPE 8 or below to make sure you know the proper form for each exercise and to help you judge which weights to use next week.
Program Overview
Level
Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Dec 30, 2023 11:08
Last Edited
Jun 17, 2024 09:15
down_app
Week 1
1 / 8 Weeks
Day 1
1
Dip (Weighted)
1 Set
3 Sets
6-10 Reps
6-10 Reps
@8-10
@9-10
2
Lat Pulldown
3 Sets
3-6 Reps
@9-10
3A
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@9-10
3B
Rear Delt Fly (Dumbbell)
3 Sets
15-30 Reps
@8-10
4
T-Bar Row
4 Sets
8-12 Reps
@8-10
5
Chest Fly (Cable)
4 Sets
10-20 Reps
@8-10
6
Pullover (Dumbbell)
2 Sets
10-15 Reps
@8-10
Day 2
1
Hamstring Curl
3 Sets
8-12 Reps
@6-8.5
2A
High Bar Squat (Barbell)
1 Set
2 Sets
6-8 Reps
6-8 Reps
@7-10
@8-10
2B
One Leg Calf Raises
3 Sets
10-20 Reps
@7-10
2C
Tibialis Raises
3 Sets
15-25 Reps
@7-10
3
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@7-9.5
4
Leg Extension
4 Sets
10-20 Reps
@8-10
5
Shrug (Barbell)
3 Sets
10-15 Reps
@7-10
Day 3
1A
Bicep Curl (Barbell)
1 Set
1 Set
2 Sets
6-10 Reps
6-10 Reps
6-10 Reps
@8-10
@10-10
@9-10
1B
French Press
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@8-10
@10-10
@9-10
2A
Hammer Curl
3 Sets
10-15 Reps
@8-10
2B
Tricep Pushdown (Cable)
3 Sets
10-20 Reps
@8-10
3A
Bicep Curl (Cable)
3 Sets
10-20 Reps
@8-10
3B
One Arm Lateral Raise (Cable)
3 Sets
10-20 Reps
@8-10
Day 5
1
Bench Press (Barbell)
1 Set
3 Sets
6-10 Reps
6-10 Reps
@8-10
@9-10
2
Pull-Up (Weighted)
1 Set
2 Sets
3-6 Reps
3-6 Reps
@9-10
@9.5-10
3A
Chest Fly (Cable)
4 Sets
10-20 Reps
@8-10
3B
Rear Delt Fly (Machine)
4 Sets
10-20 Reps
@8-10
4
T-Bar Row
3 Sets
8-12 Reps
@8-10
5
Dip (Bodyweight)
2 Sets
10-30 Reps
@9-10
Day 6
1A
Deadlift (Barbell)
3 Sets
3-6 Reps
@7-9
1B
One Leg Calf Raises
3 Sets
10-20 Reps
@7-10
1C
Tibialis Raises
3 Sets
15-30 Reps
@7-10
2
Hamstring Curl
3 Sets
8-12 Reps
@8-10
3
Hack Squat
4 Sets
10-20 Reps
@8-10
4
Hanging Leg Raise
3 Sets
8-20 Reps
@8-10
5
Leg Extension
4 Sets
10-20 Reps
@8-10
Day 7
1
Preacher Curl (Barbell)
4 Sets
8-12 Reps
@9-10
2A
French Press
4 Sets
8-12 Reps
@8-10
2B
Bicep Curl (Barbell)
4 Sets
10-15 Reps
@8-10
3A
Single Arm Tricep Extension (Cable)
3 Sets
10-20 Reps
@8-10
3B
One Arm Lateral Raise (Cable)
3 Sets
10-20 Reps
@8-10
4
Underhand Lat Pulldown
2 Sets
10-15 Reps
@8-10
Day 4
1A
Reverse Wrist Curl (Barbell)
4 Sets
10-20 Reps
@7-9.5
1B
Wrist Curls
4 Sets
10-20 Reps
@7-9.5
2A
One Leg Calf Raises
4 Sets
10-20 Reps
@7-9.5
2B
Tibialis Raises
4 Sets
10-30 Reps
@7-9.5
3
Shrug (Barbell)
4 Sets
10-15 Reps
@7-10
4
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@8-10
5
Neck Curl
3 Sets
15-25 Reps
@7-9
Day 2
1
Dip (Weighted)
1 Set
3 Sets
6-10 Reps
6-10 Reps
@8-10
@9-10
2
Lat Pulldown
3 Sets
3-6 Reps
@9-10
3A
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@9-10
3B
Rear Delt Fly (Dumbbell)
3 Sets
15-30 Reps
@8-10
4
T-Bar Row
4 Sets
8-12 Reps
@8-10
5
Chest Fly (Cable)
4 Sets
10-20 Reps
@8-10
6
Pullover (Dumbbell)
2 Sets
10-15 Reps
@8-10
Day 3
1
Hamstring Curl
3 Sets
8-12 Reps
@6-8.5
2A
High Bar Squat (Barbell)
1 Set
2 Sets
6-8 Reps
6-8 Reps
@7-10
@8-10
2B
One Leg Calf Raises
3 Sets
10-20 Reps
@7-10
2C
Tibialis Raises
3 Sets
15-25 Reps
@7-10
3
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@7-9.5
4
Leg Extension
4 Sets
10-20 Reps
@8-10
5
Shrug (Barbell)
3 Sets
10-15 Reps
@7-10
Day 4
1A
Bicep Curl (Barbell)
1 Set
1 Set
2 Sets
6-10 Reps
6-10 Reps
6-10 Reps
@8-10
@10-10
@9-10
1B
French Press
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@8-10
@10-10
@9-10
2A
Hammer Curl
3 Sets
10-15 Reps
@8-10
2B
Tricep Pushdown (Cable)
3 Sets
10-20 Reps
@8-10
3A
Bicep Curl (Cable)
3 Sets
10-20 Reps
@8-10
3B
One Arm Lateral Raise (Cable)
3 Sets
10-20 Reps
@8-10
Day 6
1
Bench Press (Barbell)
1 Set
3 Sets
6-10 Reps
6-10 Reps
@8-10
@9-10
2
Pull-Up (Weighted)
1 Set
2 Sets
3-6 Reps
3-6 Reps
@9-10
@9.5-10
3A
Chest Fly (Cable)
4 Sets
10-20 Reps
@8-10
3B
Rear Delt Fly (Machine)
4 Sets
10-20 Reps
@8-10
4
T-Bar Row
3 Sets
8-12 Reps
@8-10
5
Dip (Bodyweight)
2 Sets
10-30 Reps
@9-10
Day 7
1A
Deadlift (Barbell)
3 Sets
3-6 Reps
@7-9
1B
One Leg Calf Raises
3 Sets
10-20 Reps
@7-10
1C
Tibialis Raises
3 Sets
15-30 Reps
@7-10
2
Hamstring Curl
3 Sets
8-12 Reps
@8-10
3
Hack Squat
4 Sets
10-20 Reps
@8-10
4
Hanging Leg Raise
3 Sets
8-20 Reps
@8-10
5
Leg Extension
4 Sets
10-20 Reps
@8-10
Day 5
1A
Reverse Wrist Curl (Barbell)
4 Sets
10-20 Reps
@7-9.5
1B
Wrist Curls
4 Sets
10-20 Reps
@7-9.5
2A
One Leg Calf Raises
4 Sets
10-20 Reps
@7-9.5
2B
Tibialis Raises
4 Sets
10-30 Reps
@7-9.5
3
Shrug (Barbell)
4 Sets
10-15 Reps
@7-10
4
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@8-10
5
Neck Curl
3 Sets
15-25 Reps
@7-9
Day 1
1A
Reverse Wrist Curl (Barbell)
4 Sets
10-20 Reps
@7-9.5
1B
Wrist Curls
4 Sets
10-20 Reps
@7-9.5
2A
One Leg Calf Raises
4 Sets
10-20 Reps
@7-9.5
2B
Tibialis Raises
4 Sets
10-30 Reps
@7-9.5
3
Shrug (Barbell)
4 Sets
10-15 Reps
@7-10
4
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@8-10
5
Neck Extension
3 Sets
15-25 Reps
@7-9
Day 1
1
Preacher Curl (Barbell)
4 Sets
8-12 Reps
@9-10
2A
French Press
4 Sets
8-12 Reps
@8-10
2B
Bicep Curl (Barbell)
4 Sets
10-15 Reps
@8-10
3A
Single Arm Tricep Extension (Cable)
3 Sets
10-20 Reps
@8-10
3B
One Arm Lateral Raise (Cable)
3 Sets
10-20 Reps
@8-10
4
Underhand Lat Pulldown
2 Sets
10-15 Reps
@8-10
Day 3
1
Dip (Weighted)
1 Set
3 Sets
6-10 Reps
6-10 Reps
@8-10
@9-10
2
Lat Pulldown
3 Sets
3-6 Reps
@9-10
3A
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@9-10
3B
Rear Delt Fly (Dumbbell)
3 Sets
15-30 Reps
@8-10
4
T-Bar Row
4 Sets
8-12 Reps
@8-10
5
Chest Fly (Cable)
4 Sets
10-20 Reps
@8-10
6
Pullover (Dumbbell)
2 Sets
10-15 Reps
@8-10
Day 4
1
Hamstring Curl
3 Sets
8-12 Reps
@6-8.5
2A
High Bar Squat (Barbell)
1 Set
2 Sets
6-8 Reps
6-8 Reps
@7-10
@8-10
2B
One Leg Calf Raises
3 Sets
10-20 Reps
@7-10
2C
Tibialis Raises
3 Sets
15-25 Reps
@7-10
3
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@7-9.5
4
Leg Extension
4 Sets
10-20 Reps
@8-10
5
Shrug (Barbell)
3 Sets
10-15 Reps
@7-10
Day 5
1A
Bicep Curl (Barbell)
1 Set
1 Set
2 Sets
6-10 Reps
6-10 Reps
6-10 Reps
@8-10
@10-10
@9-10
1B
French Press
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@8-10
@10-10
@9-10
2A
Hammer Curl
3 Sets
10-15 Reps
@8-10
2B
Tricep Pushdown (Cable)
3 Sets
10-20 Reps
@8-10
3A
Bicep Curl (Cable)
3 Sets
10-20 Reps
@8-10
3B
One Arm Lateral Raise (Cable)
3 Sets
10-20 Reps
@8-10
Day 7
1
Bench Press (Barbell)
1 Set
3 Sets
6-10 Reps
6-10 Reps
@8-10
@9-10
2
Pull-Up (Weighted)
1 Set
2 Sets
3-6 Reps
3-6 Reps
@9-10
@9.5-10
3A
Chest Fly (Cable)
4 Sets
10-20 Reps
@8-10
3B
Rear Delt Fly (Machine)
4 Sets
10-20 Reps
@8-10
4
T-Bar Row
3 Sets
8-12 Reps
@8-10
5
Dip (Bodyweight)
2 Sets
10-30 Reps
@9-10
Day 6
1A
Reverse Wrist Curl (Barbell)
4 Sets
10-20 Reps
@7-9.5
1B
Wrist Curls
4 Sets
10-20 Reps
@7-9.5
2A
One Leg Calf Raises
4 Sets
10-20 Reps
@7-9.5
2B
Tibialis Raises
4 Sets
10-30 Reps
@7-9.5
3
Shrug (Barbell)
4 Sets
10-15 Reps
@7-10
4
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@8-10
5
Neck Curl
3 Sets
15-25 Reps
@7-9
Day 2
1A
Reverse Wrist Curl (Barbell)
4 Sets
10-20 Reps
@7-9.5
1B
Wrist Curls
4 Sets
10-20 Reps
@7-9.5
2A
One Leg Calf Raises
4 Sets
10-20 Reps
@7-9.5
2B
Tibialis Raises
4 Sets
10-30 Reps
@7-9.5
3
Shrug (Barbell)
4 Sets
10-15 Reps
@7-10
4
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@8-10
5
Neck Extension
3 Sets
15-25 Reps
@7-9
Day 1
1A
Deadlift (Barbell)
3 Sets
3-6 Reps
@7-9
1B
One Leg Calf Raises
3 Sets
10-20 Reps
@7-10
1C
Tibialis Raises
3 Sets
15-30 Reps
@7-10
2
Hamstring Curl
3 Sets
8-12 Reps
@8-10
3
Hack Squat
4 Sets
10-20 Reps
@8-10
4
Hanging Leg Raise
3 Sets
8-20 Reps
@8-10
5
Leg Extension
4 Sets
10-20 Reps
@8-10
Day 2
1
Preacher Curl (Barbell)
4 Sets
8-12 Reps
@9-10
2A
French Press
4 Sets
8-12 Reps
@8-10
2B
Bicep Curl (Barbell)
4 Sets
10-15 Reps
@8-10
3A
Single Arm Tricep Extension (Cable)
3 Sets
10-20 Reps
@8-10
3B
One Arm Lateral Raise (Cable)
3 Sets
10-20 Reps
@8-10
4
Underhand Lat Pulldown
2 Sets
10-15 Reps
@8-10
Day 4
1
Dip (Weighted)
1 Set
3 Sets
6-10 Reps
6-10 Reps
@8-10
@9-10
2
Lat Pulldown
3 Sets
3-6 Reps
@9-10
3A
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@9-10
3B
Rear Delt Fly (Dumbbell)
3 Sets
15-30 Reps
@8-10
4
T-Bar Row
4 Sets
8-12 Reps
@8-10
5
Chest Fly (Cable)
4 Sets
10-20 Reps
@8-10
6
Pullover (Dumbbell)
2 Sets
10-15 Reps
@8-10
Day 5
1
Hamstring Curl
3 Sets
8-12 Reps
@6-8.5
2A
High Bar Squat (Barbell)
1 Set
2 Sets
6-8 Reps
6-8 Reps
@7-10
@8-10
2B
One Leg Calf Raises
3 Sets
10-20 Reps
@7-10
2C
Tibialis Raises
3 Sets
15-25 Reps
@7-10
3
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@7-9.5
4
Leg Extension
4 Sets
10-20 Reps
@8-10
5
Shrug (Barbell)
3 Sets
10-15 Reps
@7-10
Day 6
1A
Bicep Curl (Barbell)
1 Set
1 Set
2 Sets
6-10 Reps
6-10 Reps
6-10 Reps
@8-10
@10-10
@9-10
1B
French Press
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@8-10
@10-10
@9-10
2A
Hammer Curl
3 Sets
10-15 Reps
@8-10
2B
Tricep Pushdown (Cable)
3 Sets
10-20 Reps
@8-10
3A
Bicep Curl (Cable)
3 Sets
10-20 Reps
@8-10
3B
One Arm Lateral Raise (Cable)
3 Sets
10-20 Reps
@8-10
Day 7
1A
Reverse Wrist Curl (Barbell)
4 Sets
10-20 Reps
@7-9.5
1B
Wrist Curls
4 Sets
10-20 Reps
@7-9.5
2A
One Leg Calf Raises
4 Sets
10-20 Reps
@7-9.5
2B
Tibialis Raises
4 Sets
10-30 Reps
@7-9.5
3
Shrug (Barbell)
4 Sets
10-15 Reps
@7-10
4
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@8-10
5
Neck Curl
3 Sets
15-25 Reps
@7-9
Day 3
1A
Reverse Wrist Curl (Barbell)
4 Sets
10-20 Reps
@7-9.5
1B
Wrist Curls
4 Sets
10-20 Reps
@7-9.5
2A
One Leg Calf Raises
4 Sets
10-20 Reps
@7-9.5
2B
Tibialis Raises
4 Sets
10-30 Reps
@7-9.5
3
Shrug (Barbell)
4 Sets
10-15 Reps
@7-10
4
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@8-10
5
Neck Extension
3 Sets
15-25 Reps
@7-9
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
6-10 Reps
6-10 Reps
@8-10
@9-10
2
Pull-Up (Weighted)
1 Set
2 Sets
3-6 Reps
3-6 Reps
@9-10
@9.5-10
3A
Chest Fly (Cable)
4 Sets
10-20 Reps
@8-10
3B
Rear Delt Fly (Machine)
4 Sets
10-20 Reps
@8-10
4
T-Bar Row
3 Sets
8-12 Reps
@8-10
5
Dip (Bodyweight)
2 Sets
10-30 Reps
@9-10
Day 2
1A
Deadlift (Barbell)
3 Sets
3-6 Reps
@7-9
1B
One Leg Calf Raises
3 Sets
10-20 Reps
@7-10
1C
Tibialis Raises
3 Sets
15-30 Reps
@7-10
2
Hamstring Curl
3 Sets
8-12 Reps
@8-10
3
Hack Squat
4 Sets
10-20 Reps
@8-10
4
Hanging Leg Raise
3 Sets
8-20 Reps
@8-10
5
Leg Extension
4 Sets
10-20 Reps
@8-10
Day 3
1
Preacher Curl (Barbell)
4 Sets
8-12 Reps
@9-10
2A
French Press
4 Sets
8-12 Reps
@8-10
2B
Bicep Curl (Barbell)
4 Sets
10-15 Reps
@8-10
3A
Single Arm Tricep Extension (Cable)
3 Sets
10-20 Reps
@8-10
3B
One Arm Lateral Raise (Cable)
3 Sets
10-20 Reps
@8-10
4
Underhand Lat Pulldown
2 Sets
10-15 Reps
@8-10
Day 5
1
Dip (Weighted)
1 Set
3 Sets
6-10 Reps
6-10 Reps
@8-10
@9-10
2
Lat Pulldown
3 Sets
3-6 Reps
@9-10
3A
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@9-10
3B
Rear Delt Fly (Dumbbell)
3 Sets
15-30 Reps
@8-10
4
T-Bar Row
4 Sets
8-12 Reps
@8-10
5
Chest Fly (Cable)
4 Sets
10-20 Reps
@8-10
6
Pullover (Dumbbell)
2 Sets
10-15 Reps
@8-10
Day 6
1
Hamstring Curl
3 Sets
8-12 Reps
@6-8.5
2A
High Bar Squat (Barbell)
1 Set
2 Sets
6-8 Reps
6-8 Reps
@7-10
@8-10
2B
One Leg Calf Raises
3 Sets
10-20 Reps
@7-10
2C
Tibialis Raises
3 Sets
15-25 Reps
@7-10
3
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@7-9.5
4
Leg Extension
4 Sets
10-20 Reps
@8-10
5
Shrug (Barbell)
3 Sets
10-15 Reps
@7-10
Day 7
1A
Bicep Curl (Barbell)
1 Set
1 Set
2 Sets
6-10 Reps
6-10 Reps
6-10 Reps
@8-10
@10-10
@9-10
1B
French Press
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@8-10
@10-10
@9-10
2A
Hammer Curl
3 Sets
10-15 Reps
@8-10
2B
Tricep Pushdown (Cable)
3 Sets
10-20 Reps
@8-10
3A
Bicep Curl (Cable)
3 Sets
10-20 Reps
@8-10
3B
One Arm Lateral Raise (Cable)
3 Sets
10-20 Reps
@8-10
Day 4
1A
Reverse Wrist Curl (Barbell)
4 Sets
10-20 Reps
@7-9.5
1B
Wrist Curls
4 Sets
10-20 Reps
@7-9.5
2A
One Leg Calf Raises
4 Sets
10-20 Reps
@7-9.5
2B
Tibialis Raises
4 Sets
10-30 Reps
@7-9.5
3
Shrug (Barbell)
4 Sets
10-15 Reps
@7-10
4
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@8-10
5
Neck Extension
3 Sets
15-25 Reps
@7-9
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
6-10 Reps
6-10 Reps
@8-10
@9-10
2
Pull-Up (Weighted)
1 Set
2 Sets
3-6 Reps
3-6 Reps
@9-10
@9.5-10
3A
Chest Fly (Cable)
4 Sets
10-20 Reps
@8-10
3B
Rear Delt Fly (Machine)
4 Sets
10-20 Reps
@8-10
4
T-Bar Row
3 Sets
8-12 Reps
@8-10
5
Dip (Bodyweight)
2 Sets
10-30 Reps
@9-10
Day 3
1A
Deadlift (Barbell)
3 Sets
3-6 Reps
@7-9
1B
One Leg Calf Raises
3 Sets
10-20 Reps
@7-10
1C
Tibialis Raises
3 Sets
15-30 Reps
@7-10
2
Hamstring Curl
3 Sets
8-12 Reps
@8-10
3
Hack Squat
4 Sets
10-20 Reps
@8-10
4
Hanging Leg Raise
3 Sets
8-20 Reps
@8-10
5
Leg Extension
4 Sets
10-20 Reps
@8-10
Day 4
1
Preacher Curl (Barbell)
4 Sets
8-12 Reps
@9-10
2A
French Press
4 Sets
8-12 Reps
@8-10
2B
Bicep Curl (Barbell)
4 Sets
10-15 Reps
@8-10
3A
Single Arm Tricep Extension (Cable)
3 Sets
10-20 Reps
@8-10
3B
One Arm Lateral Raise (Cable)
3 Sets
10-20 Reps
@8-10
4
Underhand Lat Pulldown
2 Sets
10-15 Reps
@8-10
Day 6
1
Dip (Weighted)
1 Set
3 Sets
6-10 Reps
6-10 Reps
@8-10
@9-10
2
Lat Pulldown
3 Sets
3-6 Reps
@9-10
3A
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@9-10
3B
Rear Delt Fly (Dumbbell)
3 Sets
15-30 Reps
@8-10
4
T-Bar Row
4 Sets
8-12 Reps
@8-10
5
Chest Fly (Cable)
4 Sets
10-20 Reps
@8-10
6
Pullover (Dumbbell)
2 Sets
10-15 Reps
@8-10
Day 7
1
Hamstring Curl
3 Sets
8-12 Reps
@6-8.5
2A
High Bar Squat (Barbell)
1 Set
2 Sets
6-8 Reps
6-8 Reps
@7-10
@8-10
2B
One Leg Calf Raises
3 Sets
10-20 Reps
@7-10
2C
Tibialis Raises
3 Sets
15-25 Reps
@7-10
3
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@7-9.5
4
Leg Extension
4 Sets
10-20 Reps
@8-10
5
Shrug (Barbell)
3 Sets
10-15 Reps
@7-10
Day 1
1A
Reverse Wrist Curl (Barbell)
4 Sets
10-20 Reps
@7-9.5
1B
Wrist Curls
4 Sets
10-20 Reps
@7-9.5
2A
One Leg Calf Raises
4 Sets
10-20 Reps
@7-9.5
2B
Tibialis Raises
4 Sets
10-30 Reps
@7-9.5
3
Shrug (Barbell)
4 Sets
10-15 Reps
@7-10
4
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@8-10
5
Neck Curl
3 Sets
15-25 Reps
@7-9
Day 5
1A
Reverse Wrist Curl (Barbell)
4 Sets
10-20 Reps
@7-9.5
1B
Wrist Curls
4 Sets
10-20 Reps
@7-9.5
2A
One Leg Calf Raises
4 Sets
10-20 Reps
@7-9.5
2B
Tibialis Raises
4 Sets
10-30 Reps
@7-9.5
3
Shrug (Barbell)
4 Sets
10-15 Reps
@7-10
4
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@8-10
5
Neck Extension
3 Sets
15-25 Reps
@7-9
Day 7
1
Dip (Weighted)
1 Set
3 Sets
6-10 Reps
6-10 Reps
@8-10
@9-10
2
Lat Pulldown
3 Sets
3-6 Reps
@9-10
3A
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@9-10
3B
Rear Delt Fly (Dumbbell)
3 Sets
15-30 Reps
@8-10
4
T-Bar Row
4 Sets
8-12 Reps
@8-10
5
Chest Fly (Cable)
4 Sets
10-20 Reps
@8-10
6
Pullover (Dumbbell)
2 Sets
10-15 Reps
@8-10
Day 1
1A
Bicep Curl (Barbell)
1 Set
1 Set
2 Sets
6-10 Reps
6-10 Reps
6-10 Reps
@8-10
@10-10
@9-10
1B
French Press
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@8-10
@10-10
@9-10
2A
Hammer Curl
3 Sets
10-15 Reps
@8-10
2B
Tricep Pushdown (Cable)
3 Sets
10-20 Reps
@8-10
3A
Bicep Curl (Cable)
3 Sets
10-20 Reps
@8-10
3B
One Arm Lateral Raise (Cable)
3 Sets
10-20 Reps
@8-10
Day 3
1
Bench Press (Barbell)
1 Set
3 Sets
6-10 Reps
6-10 Reps
@8-10
@9-10
2
Pull-Up (Weighted)
1 Set
2 Sets
3-6 Reps
3-6 Reps
@9-10
@9.5-10
3A
Chest Fly (Cable)
4 Sets
10-20 Reps
@8-10
3B
Rear Delt Fly (Machine)
4 Sets
10-20 Reps
@8-10
4
T-Bar Row
3 Sets
8-12 Reps
@8-10
5
Dip (Bodyweight)
2 Sets
10-30 Reps
@9-10
Day 4
1A
Deadlift (Barbell)
3 Sets
3-6 Reps
@7-9
1B
One Leg Calf Raises
3 Sets
10-20 Reps
@7-10
1C
Tibialis Raises
3 Sets
15-30 Reps
@7-10
2
Hamstring Curl
3 Sets
8-12 Reps
@8-10
3
Hack Squat
4 Sets
10-20 Reps
@8-10
4
Hanging Leg Raise
3 Sets
8-20 Reps
@8-10
5
Leg Extension
4 Sets
10-20 Reps
@8-10
Day 5
1
Preacher Curl (Barbell)
4 Sets
8-12 Reps
@9-10
2A
French Press
4 Sets
8-12 Reps
@8-10
2B
Bicep Curl (Barbell)
4 Sets
10-15 Reps
@8-10
3A
Single Arm Tricep Extension (Cable)
3 Sets
10-20 Reps
@8-10
3B
One Arm Lateral Raise (Cable)
3 Sets
10-20 Reps
@8-10
4
Underhand Lat Pulldown
2 Sets
10-15 Reps
@8-10
Day 2
1A
Reverse Wrist Curl (Barbell)
4 Sets
10-20 Reps
@7-9.5
1B
Wrist Curls
4 Sets
10-20 Reps
@7-9.5
2A
One Leg Calf Raises
4 Sets
10-20 Reps
@7-9.5
2B
Tibialis Raises
4 Sets
10-30 Reps
@7-9.5
3
Shrug (Barbell)
4 Sets
10-15 Reps
@7-10
4
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@8-10
5
Neck Curl
3 Sets
15-25 Reps
@7-9
Day 6
1A
Reverse Wrist Curl (Barbell)
4 Sets
10-20 Reps
@7-9.5
1B
Wrist Curls
4 Sets
10-20 Reps
@7-9.5
2A
One Leg Calf Raises
4 Sets
10-20 Reps
@7-9.5
2B
Tibialis Raises
4 Sets
10-30 Reps
@7-9.5
3
Shrug (Barbell)
4 Sets
10-15 Reps
@7-10
4
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@8-10
5
Neck Extension
3 Sets
15-25 Reps
@7-9
Day 1
1
Hamstring Curl
3 Sets
8-12 Reps
@6-8.5
2A
High Bar Squat (Barbell)
1 Set
2 Sets
6-8 Reps
6-8 Reps
@7-10
@8-10
2B
One Leg Calf Raises
3 Sets
10-20 Reps
@7-10
2C
Tibialis Raises
3 Sets
15-25 Reps
@7-10
3
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@7-9.5
4
Leg Extension
4 Sets
10-20 Reps
@8-10
5
Shrug (Barbell)
3 Sets
10-15 Reps
@7-10
Day 2
1A
Bicep Curl (Barbell)
1 Set
1 Set
2 Sets
6-10 Reps
6-10 Reps
6-10 Reps
@8-10
@10-10
@9-10
1B
French Press
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@8-10
@10-10
@9-10
2A
Hammer Curl
3 Sets
10-15 Reps
@8-10
2B
Tricep Pushdown (Cable)
3 Sets
10-20 Reps
@8-10
3A
Bicep Curl (Cable)
3 Sets
10-20 Reps
@8-10
3B
One Arm Lateral Raise (Cable)
3 Sets
10-20 Reps
@8-10
Day 4
1
Bench Press (Barbell)
1 Set
3 Sets
6-10 Reps
6-10 Reps
@8-10
@9-10
2
Pull-Up (Weighted)
1 Set
2 Sets
3-6 Reps
3-6 Reps
@9-10
@9.5-10
3A
Chest Fly (Cable)
4 Sets
10-20 Reps
@8-10
3B
Rear Delt Fly (Machine)
4 Sets
10-20 Reps
@8-10
4
T-Bar Row
3 Sets
8-12 Reps
@8-10
5
Dip (Bodyweight)
2 Sets
10-30 Reps
@9-10
Day 5
1A
Deadlift (Barbell)
3 Sets
3-6 Reps
@7-9
1B
One Leg Calf Raises
3 Sets
10-20 Reps
@7-10
1C
Tibialis Raises
3 Sets
15-30 Reps
@7-10
2
Hamstring Curl
3 Sets
8-12 Reps
@8-10
3
Hack Squat
4 Sets
10-20 Reps
@8-10
4
Hanging Leg Raise
3 Sets
8-20 Reps
@8-10
5
Leg Extension
4 Sets
10-20 Reps
@8-10
Day 6
1
Preacher Curl (Barbell)
4 Sets
8-12 Reps
@9-10
2A
French Press
4 Sets
8-12 Reps
@8-10
2B
Bicep Curl (Barbell)
4 Sets
10-15 Reps
@8-10
3A
Single Arm Tricep Extension (Cable)
3 Sets
10-20 Reps
@8-10
3B
One Arm Lateral Raise (Cable)
3 Sets
10-20 Reps
@8-10
4
Underhand Lat Pulldown
2 Sets
10-15 Reps
@8-10
Day 3
1A
Reverse Wrist Curl (Barbell)
4 Sets
10-20 Reps
@7-9.5
1B
Wrist Curls
4 Sets
10-20 Reps
@7-9.5
2A
One Leg Calf Raises
4 Sets
10-20 Reps
@7-9.5
2B
Tibialis Raises
4 Sets
10-30 Reps
@7-9.5
3
Shrug (Barbell)
4 Sets
10-15 Reps
@7-10
4
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@8-10
5
Neck Curl
3 Sets
15-25 Reps
@7-9
Day 7
1A
Reverse Wrist Curl (Barbell)
4 Sets
10-20 Reps
@7-9.5
1B
Wrist Curls
4 Sets
10-20 Reps
@7-9.5
2A
One Leg Calf Raises
4 Sets
10-20 Reps
@7-9.5
2B
Tibialis Raises
4 Sets
10-30 Reps
@7-9.5
3
Shrug (Barbell)
4 Sets
10-15 Reps
@7-10
4
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@8-10
5
Neck Extension
3 Sets
15-25 Reps
@7-9