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Bane Build (Linear progression)
by Alexander N.
15 athletes joined
Program Description
My personal program to get big and achieve a Bane-like physique and performance.
Program Overview
Level
Novice, Intermediate
Goal
Powerbuilding, Bodybuilding, Athletics
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
70 minutes
Created
Feb 09, 2024 01:59
Last Edited
May 14, 2024 05:08
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Week 1
1 / 10 Weeks
Day 4
1
Bicep Curl (Barbell)
2 Sets
10 Reps
@8
2
Bicep Curl (Dumbbell)
2 Sets
12 Reps
@8
3
Bicep Curl (Cable)
2 Sets
15 Reps
@8
4
Crusher Curl
2 Sets
12 Reps
@8
5
Reverse Bicep Curl (EZ Bar)
2 Sets
15 Reps
@8
6
Lat Pulldown
2 Sets
12 Reps
@8
7
Bent Over Row (Barbell)
2 Sets
10 Reps
@8
8
Shrug (Barbell)
2 Sets
15 Reps
@8
9
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
Day 3
1
Squat (Barbell)
2 Sets
8 Reps
@8
2
Leg Press
2 Sets
10 Reps
@8
3
Leg Extension
2 Sets
12 Reps
@8
4
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@8
5
Leg Curl
2 Sets
15 Reps
@8
6
Hip Thrust (Barbell)
2 Sets
8 Reps
@8
7
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
Day 5
1
Bench Press (Close Grip)
2 Sets
10 Reps
@8
2
French Press
2 Sets
12 Reps
@8
3
Tricep Pushdown (Cable)
2 Sets
12 Reps
@8
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
5
Overhead Press (Barbell)
2 Sets
10 Reps
@8
6
Face Pull
2 Sets
15 Reps
@8
7
Chest Press (Machine)
2 Sets
12 Reps
@8
8
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
@8
Day 6
1
Sprint
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
@8
@9
@10
2
Clean and Jerk
3 Sets
4 Reps
@8
3
Ball Slam
3 Sets
12 Reps
@8
4
Box Jump
2 Sets
10 Reps
@8
5
Deadlift (Barbell)
2 Sets
@10
6
Lateral Jumps
2 Sets
1 mins
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@6.5
@8
2
Bent Over Row (Barbell)
2 Sets
10 Reps
@8
3
Lat Pulldown
2 Sets
12 Reps
@8
4
Single Arm Iso Row
2 Sets
12 Reps
@8
5
Shrug (Barbell)
2 Sets
15 Reps
@8
6
Bicep Curl (Barbell)
2 Sets
10 Reps
@8
7
Bicep Curl (Dumbbell)
2 Sets
12 Reps
@8
8
Reverse Bicep Curl (EZ Bar)
2 Sets
15 Reps
@8
Day 2
1
Bench Press (Barbell)
2 Sets
8 Reps
@8
2
Incline Bench Press (Barbell)
2 Sets
10 Reps
@8
3
Cable Crossover
2 Sets
12 Reps
@8
4
Overhead Press (Barbell)
2 Sets
10 Reps
@8
5
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@8
6
Seated Overhead Press (Dumbbell)
2 Sets
12 Reps
@8
7
Tricep Pushdown (Cable)
2 Sets
12 Reps
@8
8
French Press
2 Sets
10 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@9
3
Cable Crossover
3 Sets
12 Reps
@9
4
Overhead Press (Barbell)
3 Sets
10 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9
6
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
@9
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
@9
8
French Press
3 Sets
10 Reps
@9
Day 1
1
Deadlift (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@9
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@9
3
Lat Pulldown
3 Sets
12 Reps
@9
4
Single Arm Iso Row
3 Sets
12 Reps
@9
5
Shrug (Barbell)
3 Sets
15 Reps
@9
6
Bicep Curl (Barbell)
3 Sets
10 Reps
@9
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@9
8
Reverse Bicep Curl (EZ Bar)
3 Sets
15 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
@8
2
Leg Press
3 Sets
10 Reps
@8
3
Leg Extension
3 Sets
12 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
5
Leg Curl
3 Sets
15 Reps
@8
6
Hip Thrust (Barbell)
3 Sets
8 Reps
@8
7
Lateral Raise (Dumbbell)
5 Sets
12 Reps
@8
Day 5
1
Bench Press (Close Grip)
3 Sets
10 Reps
@8
2
French Press
3 Sets
12 Reps
@8
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
4
Lateral Raise (Dumbbell)
5 Sets
12 Reps
@8
5
Overhead Press (Barbell)
3 Sets
10 Reps
@8
6
Face Pull
3 Sets
15 Reps
@8
7
Chest Press (Machine)
3 Sets
12 Reps
@8
8
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
Day 6
1
Sprint
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
@8
@9
@10
2
Clean and Jerk
3 Sets
4 Reps
@8
3
Ball Slam
3 Sets
12 Reps
@8
4
Box Jump
2 Sets
10 Reps
@8
5
Deadlift (Barbell)
2 Sets
@10
6
Lateral Jumps
2 Sets
1 mins
Day 4
1
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
2
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
3
Bicep Curl (Cable)
3 Sets
15 Reps
@8
4
Crusher Curl
3 Sets
12 Reps
@8
5
Reverse Bicep Curl (EZ Bar)
3 Sets
15 Reps
@8
6
Lat Pulldown
3 Sets
12 Reps
@8
7
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
8
Shrug (Barbell)
3 Sets
15 Reps
@8
9
Lateral Raise (Dumbbell)
5 Sets
12 Reps
@8
Day 6
1
Sprint
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
@8
@9
@10
2
Clean and Jerk
3 Sets
4 Reps
@8
3
Ball Slam
3 Sets
12 Reps
@8
4
Box Jump
2 Sets
10 Reps
@8
5
Deadlift (Barbell)
2 Sets
@10
6
Lateral Jumps
2 Sets
1 mins
Day 5
1
Bench Press (Close Grip)
4 Sets
10 Reps
@10
2
French Press
4 Sets
12 Reps
@10
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
@10
4
Lateral Raise (Dumbbell)
5 Sets
12 Reps
@10
5
Overhead Press (Barbell)
4 Sets
10 Reps
@10
6
Face Pull
4 Sets
15 Reps
@10
7
Chest Press (Machine)
3 Sets
12 Reps
@10
8
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@10
Day 4
1
Bicep Curl (Barbell)
4 Sets
10 Reps
@10
2
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@10
3
Bicep Curl (Cable)
3 Sets
15 Reps
@10
4
Crusher Curl
4 Sets
12 Reps
@10
5
Reverse Bicep Curl (EZ Bar)
4 Sets
15 Reps
@10
6
Lat Pulldown
4 Sets
12 Reps
@10
7
Bent Over Row (Barbell)
4 Sets
10 Reps
@10
8
Shrug (Barbell)
4 Sets
15 Reps
@10
9
Lateral Raise (Dumbbell)
5 Sets
12 Reps
@10
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
@10
2
Leg Press
4 Sets
10 Reps
@10
3
Leg Extension
3 Sets
12 Reps
@10
4
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@10
5
Leg Curl
3 Sets
15 Reps
@10
6
Hip Thrust (Barbell)
4 Sets
8 Reps
@10
7
Lateral Raise (Dumbbell)
5 Sets
12 Reps
@10
Day 2
1
Bench Press (Barbell)
4 Sets
8 Reps
@10
2
Incline Bench Press (Barbell)
4 Sets
10 Reps
@10
3
Cable Crossover
3 Sets
12 Reps
@10
4
Overhead Press (Barbell)
4 Sets
10 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
6
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
@10
8
French Press
4 Sets
10 Reps
@10
Day 1
1
Deadlift (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
@6.5
@10
2
Bent Over Row (Barbell)
4 Sets
10 Reps
@10
3
Lat Pulldown
4 Sets
12 Reps
@10
4
Single Arm Iso Row
3 Sets
12 Reps
@10
5
Shrug (Barbell)
3 Sets
15 Reps
@10
6
Bicep Curl (Barbell)
4 Sets
10 Reps
@10
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@10
8
Reverse Bicep Curl (EZ Bar)
4 Sets
15 Reps
@10
Day 1
1
Deadlift (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
@6.5
@10
2
Bent Over Row (Barbell)
4 Sets
10 Reps
@10
3
Lat Pulldown
4 Sets
12 Reps
@10
4
Single Arm Iso Row
3 Sets
12 Reps
@10
5
Shrug (Barbell)
3 Sets
15 Reps
@10
6
Bicep Curl (Barbell)
4 Sets
10 Reps
@10
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@10
8
Reverse Bicep Curl (EZ Bar)
4 Sets
15 Reps
@10
Day 2
1
Bench Press (Barbell)
4 Sets
8 Reps
@10
2
Incline Bench Press (Barbell)
4 Sets
10 Reps
@10
3
Cable Crossover
3 Sets
12 Reps
@10
4
Overhead Press (Barbell)
4 Sets
10 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
6
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
@10
8
French Press
4 Sets
10 Reps
@10
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
@10
2
Leg Press
4 Sets
10 Reps
@10
3
Leg Extension
3 Sets
12 Reps
@10
4
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@10
5
Leg Curl
3 Sets
15 Reps
@10
6
Hip Thrust (Barbell)
4 Sets
8 Reps
@10
7
Lateral Raise (Dumbbell)
5 Sets
12 Reps
@10
Day 4
1
Bicep Curl (Barbell)
4 Sets
10 Reps
@10
2
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@10
3
Bicep Curl (Cable)
3 Sets
15 Reps
@10
4
Crusher Curl
4 Sets
12 Reps
@10
5
Reverse Bicep Curl (EZ Bar)
4 Sets
15 Reps
@10
6
Lat Pulldown
4 Sets
12 Reps
@10
7
Bent Over Row (Barbell)
4 Sets
10 Reps
@10
8
Shrug (Barbell)
4 Sets
15 Reps
@10
9
Lateral Raise (Dumbbell)
5 Sets
12 Reps
@10
Day 5
1
Bench Press (Close Grip)
4 Sets
10 Reps
@10
2
French Press
4 Sets
12 Reps
@10
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
@10
4
Lateral Raise (Dumbbell)
5 Sets
12 Reps
@10
5
Overhead Press (Barbell)
4 Sets
10 Reps
@10
6
Face Pull
4 Sets
15 Reps
@10
7
Chest Press (Machine)
3 Sets
12 Reps
@10
8
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@10
Day 6
1
Sprint
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
@8
@9
@10
2
Clean and Jerk
3 Sets
4 Reps
@8
3
Ball Slam
3 Sets
12 Reps
@8
4
Box Jump
2 Sets
10 Reps
@8
5
Deadlift (Barbell)
2 Sets
@10
6
Lateral Jumps
2 Sets
1 mins
Day 1
1
Deadlift (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
@6.5
@10
2
Bent Over Row (Barbell)
4 Sets
10 Reps
@10
3
Lat Pulldown
4 Sets
12 Reps
@10
4
Single Arm Iso Row
3 Sets
12 Reps
@10
5
Shrug (Barbell)
3 Sets
15 Reps
@10
6
Bicep Curl (Barbell)
4 Sets
10 Reps
@10
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@10
8
Reverse Bicep Curl (EZ Bar)
4 Sets
15 Reps
@10
Day 2
1
Bench Press (Barbell)
4 Sets
8 Reps
@10
2
Incline Bench Press (Barbell)
4 Sets
10 Reps
@10
3
Cable Crossover
3 Sets
12 Reps
@10
4
Overhead Press (Barbell)
4 Sets
10 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
6
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
@10
8
French Press
4 Sets
10 Reps
@10
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
@10
2
Leg Press
4 Sets
10 Reps
@10
3
Leg Extension
3 Sets
12 Reps
@10
4
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@10
5
Leg Curl
3 Sets
15 Reps
@10
6
Hip Thrust (Barbell)
4 Sets
8 Reps
@10
7
Lateral Raise (Dumbbell)
5 Sets
12 Reps
@10
Day 4
1
Bicep Curl (Barbell)
4 Sets
10 Reps
@10
2
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@10
3
Bicep Curl (Cable)
3 Sets
15 Reps
@10
4
Crusher Curl
4 Sets
12 Reps
@10
5
Reverse Bicep Curl (EZ Bar)
4 Sets
15 Reps
@10
6
Lat Pulldown
4 Sets
12 Reps
@10
7
Bent Over Row (Barbell)
4 Sets
10 Reps
@10
8
Shrug (Barbell)
4 Sets
15 Reps
@10
9
Lateral Raise (Dumbbell)
5 Sets
12 Reps
@10
Day 5
1
Bench Press (Close Grip)
4 Sets
10 Reps
@10
2
French Press
4 Sets
12 Reps
@10
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
@10
4
Lateral Raise (Dumbbell)
5 Sets
12 Reps
@10
5
Overhead Press (Barbell)
4 Sets
10 Reps
@10
6
Face Pull
4 Sets
15 Reps
@10
7
Chest Press (Machine)
3 Sets
12 Reps
@10
8
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@10
Day 6
1
Sprint
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
@8
@9
@10
2
Clean and Jerk
3 Sets
4 Reps
@8
3
Ball Slam
3 Sets
12 Reps
@8
4
Box Jump
2 Sets
10 Reps
@8
5
Deadlift (Barbell)
2 Sets
@10
6
Lateral Jumps
2 Sets
1 mins
Day 1
1
Deadlift (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
@6.5
@10
2
Bent Over Row (Barbell)
4 Sets
10 Reps
@10
3
Lat Pulldown
4 Sets
12 Reps
@10
4
Single Arm Iso Row
3 Sets
12 Reps
@10
5
Shrug (Barbell)
3 Sets
15 Reps
@10
6
Bicep Curl (Barbell)
4 Sets
10 Reps
@10
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@10
8
Reverse Bicep Curl (EZ Bar)
4 Sets
15 Reps
@10
Day 2
1
Bench Press (Barbell)
4 Sets
8 Reps
@10
2
Incline Bench Press (Barbell)
4 Sets
10 Reps
@10
3
Cable Crossover
3 Sets
12 Reps
@10
4
Overhead Press (Barbell)
4 Sets
10 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
6
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
@10
8
French Press
4 Sets
10 Reps
@10
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
@10
2
Leg Press
4 Sets
10 Reps
@10
3
Leg Extension
3 Sets
12 Reps
@10
4
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@10
5
Leg Curl
3 Sets
15 Reps
@10
6
Hip Thrust (Barbell)
4 Sets
8 Reps
@10
7
Lateral Raise (Dumbbell)
5 Sets
12 Reps
@10
Day 4
1
Bicep Curl (Barbell)
4 Sets
10 Reps
@10
2
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@10
3
Bicep Curl (Cable)
3 Sets
15 Reps
@10
4
Crusher Curl
4 Sets
12 Reps
@10
5
Reverse Bicep Curl (EZ Bar)
4 Sets
15 Reps
@10
6
Lat Pulldown
4 Sets
12 Reps
@10
7
Bent Over Row (Barbell)
4 Sets
10 Reps
@10
8
Shrug (Barbell)
4 Sets
15 Reps
@10
9
Lateral Raise (Dumbbell)
5 Sets
12 Reps
@10
Day 5
1
Bench Press (Close Grip)
4 Sets
10 Reps
@10
2
French Press
4 Sets
12 Reps
@10
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
@10
4
Lateral Raise (Dumbbell)
5 Sets
12 Reps
@10
5
Overhead Press (Barbell)
4 Sets
10 Reps
@10
6
Face Pull
4 Sets
15 Reps
@10
7
Chest Press (Machine)
3 Sets
12 Reps
@10
8
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@10
Day 6
1
Sprint
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
@8
@9
@10
2
Clean and Jerk
3 Sets
4 Reps
@8
3
Ball Slam
3 Sets
12 Reps
@8
4
Box Jump
2 Sets
10 Reps
@8
5
Deadlift (Barbell)
2 Sets
@10
6
Lateral Jumps
2 Sets
1 mins
Day 1
1
Deadlift (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
@6.5
@10
2
Bent Over Row (Barbell)
4 Sets
10 Reps
@10
3
Lat Pulldown
4 Sets
12 Reps
@10
4
Single Arm Iso Row
3 Sets
12 Reps
@10
5
Shrug (Barbell)
3 Sets
15 Reps
@10
6
Bicep Curl (Barbell)
4 Sets
10 Reps
@10
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@10
8
Reverse Bicep Curl (EZ Bar)
4 Sets
15 Reps
@10
Day 2
1
Bench Press (Barbell)
4 Sets
8 Reps
@10
2
Incline Bench Press (Barbell)
4 Sets
10 Reps
@10
3
Cable Crossover
3 Sets
12 Reps
@10
4
Overhead Press (Barbell)
4 Sets
10 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
6
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
@10
8
French Press
4 Sets
10 Reps
@10
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
@10
2
Leg Press
4 Sets
10 Reps
@10
3
Leg Extension
3 Sets
12 Reps
@10
4
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@10
5
Leg Curl
3 Sets
15 Reps
@10
6
Hip Thrust (Barbell)
4 Sets
8 Reps
@10
7
Lateral Raise (Dumbbell)
5 Sets
12 Reps
@10
Day 4
1
Bicep Curl (Barbell)
4 Sets
10 Reps
@10
2
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@10
3
Bicep Curl (Cable)
3 Sets
15 Reps
@10
4
Crusher Curl
4 Sets
12 Reps
@10
5
Reverse Bicep Curl (EZ Bar)
4 Sets
15 Reps
@10
6
Lat Pulldown
4 Sets
12 Reps
@10
7
Bent Over Row (Barbell)
4 Sets
10 Reps
@10
8
Shrug (Barbell)
4 Sets
15 Reps
@10
9
Lateral Raise (Dumbbell)
5 Sets
12 Reps
@10
Day 5
1
Bench Press (Close Grip)
4 Sets
10 Reps
@10
2
French Press
4 Sets
12 Reps
@10
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
@10
4
Lateral Raise (Dumbbell)
5 Sets
12 Reps
@10
5
Overhead Press (Barbell)
4 Sets
10 Reps
@10
6
Face Pull
4 Sets
15 Reps
@10
7
Chest Press (Machine)
3 Sets
12 Reps
@10
8
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@10
Day 6
1
Sprint
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
@8
@9
@10
2
Clean and Jerk
3 Sets
4 Reps
@8
3
Ball Slam
3 Sets
12 Reps
@8
4
Box Jump
2 Sets
10 Reps
@8
5
Deadlift (Barbell)
2 Sets
@10
6
Lateral Jumps
2 Sets
1 mins
Day 1
1
Deadlift (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
@6.5
@10
2
Bent Over Row (Barbell)
4 Sets
10 Reps
@10
3
Lat Pulldown
4 Sets
12 Reps
@10
4
Single Arm Iso Row
3 Sets
12 Reps
@10
5
Shrug (Barbell)
3 Sets
15 Reps
@10
6
Bicep Curl (Barbell)
4 Sets
10 Reps
@10
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@10
8
Reverse Bicep Curl (EZ Bar)
4 Sets
15 Reps
@10
Day 2
1
Bench Press (Barbell)
4 Sets
8 Reps
@10
2
Incline Bench Press (Barbell)
4 Sets
10 Reps
@10
3
Cable Crossover
3 Sets
12 Reps
@10
4
Overhead Press (Barbell)
4 Sets
10 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
6
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
@10
8
French Press
4 Sets
10 Reps
@10
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
@10
2
Leg Press
4 Sets
10 Reps
@10
3
Leg Extension
3 Sets
12 Reps
@10
4
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@10
5
Leg Curl
3 Sets
15 Reps
@10
6
Hip Thrust (Barbell)
4 Sets
8 Reps
@10
7
Lateral Raise (Dumbbell)
5 Sets
12 Reps
@10
Day 4
1
Bicep Curl (Barbell)
4 Sets
10 Reps
@10
2
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@10
3
Bicep Curl (Cable)
3 Sets
15 Reps
@10
4
Crusher Curl
4 Sets
12 Reps
@10
5
Reverse Bicep Curl (EZ Bar)
4 Sets
15 Reps
@10
6
Lat Pulldown
4 Sets
12 Reps
@10
7
Bent Over Row (Barbell)
4 Sets
10 Reps
@10
8
Shrug (Barbell)
4 Sets
15 Reps
@10
9
Lateral Raise (Dumbbell)
5 Sets
12 Reps
@10
Day 5
1
Bench Press (Close Grip)
4 Sets
10 Reps
@10
2
French Press
4 Sets
12 Reps
@10
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
@10
4
Lateral Raise (Dumbbell)
5 Sets
12 Reps
@10
5
Overhead Press (Barbell)
4 Sets
10 Reps
@10
6
Face Pull
4 Sets
15 Reps
@10
7
Chest Press (Machine)
3 Sets
12 Reps
@10
8
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@10
Day 6
1
Sprint
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
@8
@9
@10
2
Clean and Jerk
3 Sets
4 Reps
@8
3
Ball Slam
3 Sets
12 Reps
@8
4
Box Jump
2 Sets
10 Reps
@8
5
Deadlift (Barbell)
2 Sets
@10
6
Lateral Jumps
2 Sets
1 mins
Day 1
1
Deadlift (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
@6.5
@10
2
Bent Over Row (Barbell)
4 Sets
10 Reps
@10
3
Lat Pulldown
4 Sets
12 Reps
@10
4
Single Arm Iso Row
3 Sets
12 Reps
@10
5
Shrug (Barbell)
3 Sets
15 Reps
@10
6
Bicep Curl (Barbell)
4 Sets
10 Reps
@10
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@10
8
Reverse Bicep Curl (EZ Bar)
4 Sets
15 Reps
@10
Day 2
1
Bench Press (Barbell)
4 Sets
8 Reps
@10
2
Incline Bench Press (Barbell)
4 Sets
10 Reps
@10
3
Cable Crossover
3 Sets
12 Reps
@10
4
Overhead Press (Barbell)
4 Sets
10 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
6
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
@10
8
French Press
4 Sets
10 Reps
@10
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
@10
2
Leg Press
4 Sets
10 Reps
@10
3
Leg Extension
3 Sets
12 Reps
@10
4
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@10
5
Leg Curl
3 Sets
15 Reps
@10
6
Hip Thrust (Barbell)
4 Sets
8 Reps
@10
7
Lateral Raise (Dumbbell)
5 Sets
12 Reps
@10
Day 4
1
Bicep Curl (Barbell)
4 Sets
10 Reps
@10
2
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@10
3
Bicep Curl (Cable)
3 Sets
15 Reps
@10
4
Crusher Curl
4 Sets
12 Reps
@10
5
Reverse Bicep Curl (EZ Bar)
4 Sets
15 Reps
@10
6
Lat Pulldown
4 Sets
12 Reps
@10
7
Bent Over Row (Barbell)
4 Sets
10 Reps
@10
8
Shrug (Barbell)
4 Sets
15 Reps
@10
9
Lateral Raise (Dumbbell)
5 Sets
12 Reps
@10
Day 5
1
Bench Press (Close Grip)
4 Sets
10 Reps
@10
2
French Press
4 Sets
12 Reps
@10
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
@10
4
Lateral Raise (Dumbbell)
5 Sets
12 Reps
@10
5
Overhead Press (Barbell)
4 Sets
10 Reps
@10
6
Face Pull
4 Sets
15 Reps
@10
7
Chest Press (Machine)
3 Sets
12 Reps
@10
8
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@10
Day 6
1
Sprint
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
@8
@9
@10
2
Clean and Jerk
3 Sets
4 Reps
@8
3
Ball Slam
3 Sets
12 Reps
@8
4
Box Jump
2 Sets
10 Reps
@8
5
Deadlift (Barbell)
2 Sets
@10
6
Lateral Jumps
2 Sets
1 mins
Day 1
1
Deadlift (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
@6.5
@10
2
Bent Over Row (Barbell)
4 Sets
10 Reps
@10
3
Lat Pulldown
4 Sets
12 Reps
@10
4
Single Arm Iso Row
3 Sets
12 Reps
@10
5
Shrug (Barbell)
3 Sets
15 Reps
@10
6
Bicep Curl (Barbell)
4 Sets
10 Reps
@10
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@10
8
Reverse Bicep Curl (EZ Bar)
4 Sets
15 Reps
@10
Day 2
1
Bench Press (Barbell)
4 Sets
8 Reps
@10
2
Incline Bench Press (Barbell)
4 Sets
10 Reps
@10
3
Cable Crossover
3 Sets
12 Reps
@10
4
Overhead Press (Barbell)
4 Sets
10 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
6
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
@10
8
French Press
4 Sets
10 Reps
@10
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
@10
2
Leg Press
4 Sets
10 Reps
@10
3
Leg Extension
3 Sets
12 Reps
@10
4
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@10
5
Leg Curl
3 Sets
15 Reps
@10
6
Hip Thrust (Barbell)
4 Sets
8 Reps
@10
7
Lateral Raise (Dumbbell)
5 Sets
12 Reps
@10
Day 4
1
Bicep Curl (Barbell)
4 Sets
10 Reps
@10
2
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@10
3
Bicep Curl (Cable)
3 Sets
15 Reps
@10
4
Crusher Curl
4 Sets
12 Reps
@10
5
Reverse Bicep Curl (EZ Bar)
4 Sets
15 Reps
@10
6
Lat Pulldown
4 Sets
12 Reps
@10
7
Bent Over Row (Barbell)
4 Sets
10 Reps
@10
8
Shrug (Barbell)
4 Sets
15 Reps
@10
9
Lateral Raise (Dumbbell)
5 Sets
12 Reps
@10
Day 5
1
Bench Press (Close Grip)
4 Sets
10 Reps
@10
2
French Press
4 Sets
12 Reps
@10
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
@10
4
Lateral Raise (Dumbbell)
5 Sets
12 Reps
@10
5
Overhead Press (Barbell)
4 Sets
10 Reps
@10
6
Face Pull
4 Sets
15 Reps
@10
7
Chest Press (Machine)
3 Sets
12 Reps
@10
8
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@10
Day 6
1
Sprint
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
@8
@9
@10
2
Clean and Jerk
3 Sets
4 Reps
@8
3
Ball Slam
3 Sets
12 Reps
@8
4
Box Jump
2 Sets
10 Reps
@8
5
Deadlift (Barbell)
2 Sets
@10
6
Lateral Jumps
2 Sets
1 mins