logo
Basics Get You Big!!!
by Alexander N.
3 athletes joined
Program Description
This program is designed as a general size and strength program that will build a solid base of competence in the weight room. It is designed for early intermediates who want to get more serious about the gym. The program is designed to get you strong and proficient at all the basic lifts you’ll need to know no matter what your goal is later on, Bodybuilding, powerlifting, etc. The program uses linear progression to drive up your max on key lifts while getting you better at more fluff and pump stuff. If you eat right and sleep, this program will force your body to get jacked and strong.
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
May 29, 2024 02:52
Last Edited
May 31, 2024 09:28
down_app
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
2
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
3
Seated Overhead Press (Dumbbell)
3 Sets
8-10 Reps
@9-10
4
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
@10
5
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8.5-10
6
Bench Press (Close Grip)
3 Sets
8 Reps
@9-10
7
Tricep Extension (Cable)
2 Sets
10-12 Reps
@10
8
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@10
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
2
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
3
Seated Overhead Press (Dumbbell)
3 Sets
8-10 Reps
@9-10
4
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
@10
5
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8.5-10
6
Bench Press (Close Grip)
3 Sets
8 Reps
@9-10
7
Tricep Extension (Cable)
2 Sets
10-12 Reps
@10
8
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@10
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
75%
2
Bent Over Row (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
3
Lat Pulldown
4 Sets
8 Reps
@9-10
4
Kroc Row
2 Sets
18-20 Reps
@8-10
5
Bicep Curl (Barbell)
3 Sets
6 Reps
@8-10
6
Incline Curl (Dumbbell)
2 Sets
12-14 Reps
@10
7
Concentration Curl
2 Sets
8-10 Reps
@10
8
Hammer Curl
3 Sets
6 Reps
@8-10
9
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
75%
2
Farmer's Walk (Weighted)
2 Sets
1 Set
1 mins
1 mins
@10
3
Walking Lunge (Dumbbell)
4 Sets
6 Reps
@8-10
4
Lateral Med Ball Slam
3 Sets
5 Reps
@7
5
Leg Press
4 Sets
10 Reps
@9-10
6
Bench Press (Dumbbell)
3 Sets
10-12 Reps
@9-10
7
Shrug (Barbell)
3 Sets
10-12 Reps
@9.5
8
Hamstring Curl
4 Sets
10-12 Reps
@9.5
9
Standing Calf Raise
3 Sets
15 Reps
@9
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
75%
2
Bent Over Row (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
3
Lat Pulldown
4 Sets
8 Reps
@9-10
4
Kroc Row
2 Sets
18-20 Reps
@8-10
5
Bicep Curl (Barbell)
3 Sets
6 Reps
@8-10
6
Incline Curl (Dumbbell)
2 Sets
12-14 Reps
@10
7
Concentration Curl
2 Sets
8-10 Reps
@10
8
Hammer Curl
3 Sets
6 Reps
@8-10
9
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@10
Day 6
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
75%
2
Farmer's Walk (Weighted)
3 Sets
1 mins
@10
3
Walking Lunge (Dumbbell)
4 Sets
6 Reps
@8-10
4
Lateral Med Ball Slam
3 Sets
5 Reps
@7
5
Leg Press
4 Sets
10 Reps
@9-10
6
Bench Press (Dumbbell)
3 Sets
10-12 Reps
@9-10
7
Shrug (Barbell)
3 Sets
10-12 Reps
@9.5
8
Hamstring Curl
4 Sets
10-12 Reps
@9.5
9
Standing Calf Raise
3 Sets
15 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
2
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
3
Seated Overhead Press (Dumbbell)
3 Sets
8-10 Reps
@9-10
4
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
@10
5
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8.5-10
6
Bench Press (Close Grip)
3 Sets
8 Reps
@9-10
7
Tricep Extension (Cable)
2 Sets
10-12 Reps
@10
8
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@10
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
75%
2
Bent Over Row (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
3
Lat Pulldown
4 Sets
8 Reps
@9-10
4
Kroc Row
2 Sets
18-20 Reps
@8-10
5
Bicep Curl (Barbell)
3 Sets
6 Reps
@8-10
6
Incline Curl (Dumbbell)
2 Sets
12-14 Reps
@10
7
Concentration Curl
2 Sets
8-10 Reps
@10
8
Hammer Curl
3 Sets
6 Reps
@8-10
9
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
75%
2
Farmer's Walk (Weighted)
2 Sets
1 Set
1 mins
1 mins
@10
3
Walking Lunge (Dumbbell)
4 Sets
6 Reps
@8-10
4
Lateral Med Ball Slam
3 Sets
5 Reps
@7
5
Leg Press
4 Sets
10 Reps
@9-10
6
Bench Press (Dumbbell)
3 Sets
10-12 Reps
@9-10
7
Shrug (Barbell)
3 Sets
10-12 Reps
@9.5
8
Hamstring Curl
4 Sets
10-12 Reps
@9.5
9
Standing Calf Raise
3 Sets
15 Reps
@9
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
2
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
3
Seated Overhead Press (Dumbbell)
3 Sets
8-10 Reps
@9-10
4
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
@10
5
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8.5-10
6
Bench Press (Close Grip)
3 Sets
8 Reps
@9-10
7
Tricep Extension (Cable)
2 Sets
10-12 Reps
@10
8
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@10
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
75%
2
Bent Over Row (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
3
Lat Pulldown
4 Sets
8 Reps
@9-10
4
Kroc Row
2 Sets
18-20 Reps
@8-10
5
Bicep Curl (Barbell)
3 Sets
6 Reps
@8-10
6
Incline Curl (Dumbbell)
2 Sets
12-14 Reps
@10
7
Concentration Curl
2 Sets
8-10 Reps
@10
8
Hammer Curl
3 Sets
6 Reps
@8-10
9
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@10
Day 6
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
75%
2
Farmer's Walk (Weighted)
3 Sets
1 mins
@10
3
Walking Lunge (Dumbbell)
4 Sets
6 Reps
@8-10
4
Lateral Med Ball Slam
3 Sets
5 Reps
@7
5
Leg Press
4 Sets
10 Reps
@9-10
6
Bench Press (Dumbbell)
3 Sets
10-12 Reps
@9-10
7
Shrug (Barbell)
3 Sets
10-12 Reps
@9.5
8
Hamstring Curl
4 Sets
10-12 Reps
@9.5
9
Standing Calf Raise
3 Sets
15 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
2
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
3
Seated Overhead Press (Dumbbell)
3 Sets
8-10 Reps
@9-10
4
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
@10
5
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8.5-10
6
Bench Press (Close Grip)
3 Sets
8 Reps
@9-10
7
Tricep Extension (Cable)
2 Sets
10-12 Reps
@10
8
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@10
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
75%
2
Bent Over Row (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
3
Lat Pulldown
4 Sets
8 Reps
@9-10
4
Kroc Row
2 Sets
18-20 Reps
@8-10
5
Bicep Curl (Barbell)
3 Sets
6 Reps
@8-10
6
Incline Curl (Dumbbell)
2 Sets
12-14 Reps
@10
7
Concentration Curl
2 Sets
8-10 Reps
@10
8
Hammer Curl
3 Sets
6 Reps
@8-10
9
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
75%
2
Farmer's Walk (Weighted)
2 Sets
1 Set
1 mins
1 mins
@10
3
Walking Lunge (Dumbbell)
4 Sets
6 Reps
@8-10
4
Lateral Med Ball Slam
3 Sets
5 Reps
@7
5
Leg Press
4 Sets
10 Reps
@9-10
6
Bench Press (Dumbbell)
3 Sets
10-12 Reps
@9-10
7
Shrug (Barbell)
3 Sets
10-12 Reps
@9.5
8
Hamstring Curl
4 Sets
10-12 Reps
@9.5
9
Standing Calf Raise
3 Sets
15 Reps
@9
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
2
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
3
Seated Overhead Press (Dumbbell)
3 Sets
8-10 Reps
@9-10
4
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
@10
5
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8.5-10
6
Bench Press (Close Grip)
3 Sets
8 Reps
@9-10
7
Tricep Extension (Cable)
2 Sets
10-12 Reps
@10
8
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@10
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
75%
2
Bent Over Row (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
3
Lat Pulldown
4 Sets
8 Reps
@9-10
4
Kroc Row
2 Sets
18-20 Reps
@8-10
5
Bicep Curl (Barbell)
3 Sets
6 Reps
@8-10
6
Incline Curl (Dumbbell)
2 Sets
12-14 Reps
@10
7
Concentration Curl
2 Sets
8-10 Reps
@10
8
Hammer Curl
3 Sets
6 Reps
@8-10
9
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@10
Day 6
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
75%
2
Farmer's Walk (Weighted)
3 Sets
1 mins
@10
3
Walking Lunge (Dumbbell)
4 Sets
6 Reps
@8-10
4
Lateral Med Ball Slam
3 Sets
5 Reps
@7
5
Leg Press
4 Sets
10 Reps
@9-10
6
Bench Press (Dumbbell)
3 Sets
10-12 Reps
@9-10
7
Shrug (Barbell)
3 Sets
10-12 Reps
@9.5
8
Hamstring Curl
4 Sets
10-12 Reps
@9.5
9
Standing Calf Raise
3 Sets
15 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
2
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
3
Seated Overhead Press (Dumbbell)
3 Sets
8-10 Reps
@9-10
4
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
@10
5
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8.5-10
6
Bench Press (Close Grip)
3 Sets
8 Reps
@9-10
7
Tricep Extension (Cable)
2 Sets
10-12 Reps
@10
8
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@10
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
75%
2
Bent Over Row (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
3
Lat Pulldown
4 Sets
8 Reps
@9-10
4
Kroc Row
2 Sets
18-20 Reps
@8-10
5
Bicep Curl (Barbell)
3 Sets
6 Reps
@8-10
6
Incline Curl (Dumbbell)
2 Sets
12-14 Reps
@10
7
Concentration Curl
2 Sets
8-10 Reps
@10
8
Hammer Curl
3 Sets
6 Reps
@8-10
9
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
75%
2
Farmer's Walk (Weighted)
2 Sets
1 Set
1 mins
1 mins
@10
3
Walking Lunge (Dumbbell)
4 Sets
6 Reps
@8-10
4
Lateral Med Ball Slam
3 Sets
5 Reps
@7
5
Leg Press
4 Sets
10 Reps
@9-10
6
Bench Press (Dumbbell)
3 Sets
10-12 Reps
@9-10
7
Shrug (Barbell)
3 Sets
10-12 Reps
@9.5
8
Hamstring Curl
4 Sets
10-12 Reps
@9.5
9
Standing Calf Raise
3 Sets
15 Reps
@9
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
2
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
3
Seated Overhead Press (Dumbbell)
3 Sets
8-10 Reps
@9-10
4
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
@10
5
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8.5-10
6
Bench Press (Close Grip)
3 Sets
8 Reps
@9-10
7
Tricep Extension (Cable)
2 Sets
10-12 Reps
@10
8
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@10
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
75%
2
Bent Over Row (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
3
Lat Pulldown
4 Sets
8 Reps
@9-10
4
Kroc Row
2 Sets
18-20 Reps
@8-10
5
Bicep Curl (Barbell)
3 Sets
6 Reps
@8-10
6
Incline Curl (Dumbbell)
2 Sets
12-14 Reps
@10
7
Concentration Curl
2 Sets
8-10 Reps
@10
8
Hammer Curl
3 Sets
6 Reps
@8-10
9
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@10
Day 6
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
75%
2
Farmer's Walk (Weighted)
3 Sets
1 mins
@10
3
Walking Lunge (Dumbbell)
4 Sets
6 Reps
@8-10
4
Lateral Med Ball Slam
3 Sets
5 Reps
@7
5
Leg Press
4 Sets
10 Reps
@9-10
6
Bench Press (Dumbbell)
3 Sets
10-12 Reps
@9-10
7
Shrug (Barbell)
3 Sets
10-12 Reps
@9.5
8
Hamstring Curl
4 Sets
10-12 Reps
@9.5
9
Standing Calf Raise
3 Sets
15 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
2
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
3
Seated Overhead Press (Dumbbell)
3 Sets
8-10 Reps
@9-10
4
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
@10
5
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8.5-10
6
Bench Press (Close Grip)
3 Sets
8 Reps
@9-10
7
Tricep Extension (Cable)
2 Sets
10-12 Reps
@10
8
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@10
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
75%
2
Bent Over Row (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
3
Lat Pulldown
4 Sets
8 Reps
@9-10
4
Kroc Row
2 Sets
18-20 Reps
@8-10
5
Bicep Curl (Barbell)
3 Sets
6 Reps
@8-10
6
Incline Curl (Dumbbell)
2 Sets
12-14 Reps
@10
7
Concentration Curl
2 Sets
8-10 Reps
@10
8
Hammer Curl
3 Sets
6 Reps
@8-10
9
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
75%
2
Farmer's Walk (Weighted)
2 Sets
1 Set
1 mins
1 mins
@10
3
Walking Lunge (Dumbbell)
4 Sets
6 Reps
@8-10
4
Lateral Med Ball Slam
3 Sets
5 Reps
@7
5
Leg Press
4 Sets
10 Reps
@9-10
6
Bench Press (Dumbbell)
3 Sets
10-12 Reps
@9-10
7
Shrug (Barbell)
3 Sets
10-12 Reps
@9.5
8
Hamstring Curl
4 Sets
10-12 Reps
@9.5
9
Standing Calf Raise
3 Sets
15 Reps
@9
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
2
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
3
Seated Overhead Press (Dumbbell)
3 Sets
8-10 Reps
@9-10
4
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
@10
5
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8.5-10
6
Bench Press (Close Grip)
3 Sets
8 Reps
@9-10
7
Tricep Extension (Cable)
2 Sets
10-12 Reps
@10
8
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@10
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
75%
2
Bent Over Row (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
3
Lat Pulldown
4 Sets
8 Reps
@9-10
4
Kroc Row
2 Sets
18-20 Reps
@8-10
5
Bicep Curl (Barbell)
3 Sets
6 Reps
@8-10
6
Incline Curl (Dumbbell)
2 Sets
12-14 Reps
@10
7
Concentration Curl
2 Sets
8-10 Reps
@10
8
Hammer Curl
3 Sets
6 Reps
@8-10
9
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@10
Day 6
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
75%
2
Farmer's Walk (Weighted)
3 Sets
1 mins
@10
3
Walking Lunge (Dumbbell)
4 Sets
6 Reps
@8-10
4
Lateral Med Ball Slam
3 Sets
5 Reps
@7
5
Leg Press
4 Sets
10 Reps
@9-10
6
Bench Press (Dumbbell)
3 Sets
10-12 Reps
@9-10
7
Shrug (Barbell)
3 Sets
10-12 Reps
@9.5
8
Hamstring Curl
4 Sets
10-12 Reps
@9.5
9
Standing Calf Raise
3 Sets
15 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
2
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
3
Seated Overhead Press (Dumbbell)
3 Sets
8-10 Reps
@9-10
4
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
@10
5
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8.5-10
6
Bench Press (Close Grip)
3 Sets
8 Reps
@9-10
7
Tricep Extension (Cable)
2 Sets
10-12 Reps
@10
8
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@10
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
2
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
3
Seated Overhead Press (Dumbbell)
3 Sets
8-10 Reps
@9-10
4
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
@10
5
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8.5-10
6
Bench Press (Close Grip)
3 Sets
8 Reps
@9-10
7
Tricep Extension (Cable)
2 Sets
10-12 Reps
@10
8
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@10
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
75%
2
Bent Over Row (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
3
Lat Pulldown
4 Sets
8 Reps
@9-10
4
Kroc Row
2 Sets
18-20 Reps
@8-10
5
Bicep Curl (Barbell)
3 Sets
6 Reps
@8-10
6
Incline Curl (Dumbbell)
2 Sets
12-14 Reps
@10
7
Concentration Curl
2 Sets
8-10 Reps
@10
8
Hammer Curl
3 Sets
6 Reps
@8-10
9
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
75%
2
Farmer's Walk (Weighted)
3 Sets
1 mins
@10
3
Walking Lunge (Dumbbell)
4 Sets
6 Reps
@8-10
4
Lateral Med Ball Slam
3 Sets
5 Reps
@7
5
Leg Press
4 Sets
10 Reps
@9-10
6
Bench Press (Dumbbell)
3 Sets
10-12 Reps
@9-10
7
Shrug (Barbell)
3 Sets
10-12 Reps
@9.5
8
Hamstring Curl
4 Sets
10-12 Reps
@9.5
9
Standing Calf Raise
3 Sets
15 Reps
@9
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
75%
2
Bent Over Row (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
3
Lat Pulldown
4 Sets
8 Reps
@9-10
4
Kroc Row
2 Sets
18-20 Reps
@8-10
5
Bicep Curl (Barbell)
3 Sets
6 Reps
@8-10
6
Incline Curl (Dumbbell)
2 Sets
12-14 Reps
@10
7
Concentration Curl
2 Sets
8-10 Reps
@10
8
Hammer Curl
3 Sets
6 Reps
@8-10
9
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@10
Day 6
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
75%
2
Farmer's Walk (Weighted)
3 Sets
1 mins
@10
3
Walking Lunge (Dumbbell)
4 Sets
6 Reps
@8-10
4
Lateral Med Ball Slam
3 Sets
5 Reps
@7
5
Leg Press
4 Sets
10 Reps
@9-10
6
Bench Press (Dumbbell)
3 Sets
10-12 Reps
@9-10
7
Shrug (Barbell)
3 Sets
10-12 Reps
@9.5
8
Hamstring Curl
4 Sets
10-12 Reps
@9.5
9
Standing Calf Raise
3 Sets
15 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
2
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
3
Seated Overhead Press (Dumbbell)
3 Sets
8-10 Reps
@9-10
4
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
@10
5
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8.5-10
6
Bench Press (Close Grip)
3 Sets
8 Reps
@9-10
7
Tricep Extension (Cable)
2 Sets
10-12 Reps
@10
8
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@10
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
75%
2
Bent Over Row (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
3
Lat Pulldown
4 Sets
8 Reps
@9-10
4
Kroc Row
2 Sets
18-20 Reps
@8-10
5
Bicep Curl (Barbell)
3 Sets
6 Reps
@8-10
6
Incline Curl (Dumbbell)
2 Sets
12-14 Reps
@10
7
Concentration Curl
2 Sets
8-10 Reps
@10
8
Hammer Curl
3 Sets
6 Reps
@8-10
9
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
75%
2
Farmer's Walk (Weighted)
2 Sets
1 Set
1 mins
1 mins
@10
3
Walking Lunge (Dumbbell)
4 Sets
6 Reps
@8-10
4
Lateral Med Ball Slam
3 Sets
5 Reps
@7
5
Leg Press
4 Sets
10 Reps
@9-10
6
Bench Press (Dumbbell)
3 Sets
10-12 Reps
@9-10
7
Shrug (Barbell)
3 Sets
10-12 Reps
@9.5
8
Hamstring Curl
4 Sets
10-12 Reps
@9.5
9
Standing Calf Raise
3 Sets
15 Reps
@9
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
2
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
3
Seated Overhead Press (Dumbbell)
3 Sets
8-10 Reps
@9-10
4
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
@10
5
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8.5-10
6
Bench Press (Close Grip)
3 Sets
8 Reps
@9-10
7
Tricep Extension (Cable)
2 Sets
10-12 Reps
@10
8
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@10
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
75%
2
Bent Over Row (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
3
Lat Pulldown
4 Sets
8 Reps
@9-10
4
Kroc Row
2 Sets
18-20 Reps
@8-10
5
Bicep Curl (Barbell)
3 Sets
6 Reps
@8-10
6
Incline Curl (Dumbbell)
2 Sets
12-14 Reps
@10
7
Concentration Curl
2 Sets
8-10 Reps
@10
8
Hammer Curl
3 Sets
6 Reps
@8-10
9
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@10
Day 6
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
75%
2
Farmer's Walk (Weighted)
3 Sets
1 mins
@10
3
Walking Lunge (Dumbbell)
4 Sets
6 Reps
@8-10
4
Lateral Med Ball Slam
3 Sets
5 Reps
@7
5
Leg Press
4 Sets
10 Reps
@9-10
6
Bench Press (Dumbbell)
3 Sets
10-12 Reps
@9-10
7
Shrug (Barbell)
3 Sets
10-12 Reps
@9.5
8
Hamstring Curl
4 Sets
10-12 Reps
@9.5
9
Standing Calf Raise
3 Sets
15 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
2
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
3
Seated Overhead Press (Dumbbell)
3 Sets
8-10 Reps
@9-10
4
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
@10
5
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8.5-10
6
Bench Press (Close Grip)
3 Sets
8 Reps
@9-10
7
Tricep Extension (Cable)
2 Sets
10-12 Reps
@10
8
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@10
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
75%
2
Bent Over Row (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
3
Lat Pulldown
4 Sets
8 Reps
@9-10
4
Kroc Row
2 Sets
18-20 Reps
@8-10
5
Bicep Curl (Barbell)
3 Sets
6 Reps
@8-10
6
Incline Curl (Dumbbell)
2 Sets
12-14 Reps
@10
7
Concentration Curl
2 Sets
8-10 Reps
@10
8
Hammer Curl
3 Sets
6 Reps
@8-10
9
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
75%
2
Farmer's Walk (Weighted)
2 Sets
1 Set
1 mins
1 mins
@10
3
Walking Lunge (Dumbbell)
4 Sets
6 Reps
@8-10
4
Lateral Med Ball Slam
3 Sets
5 Reps
@7
5
Leg Press
4 Sets
10 Reps
@9-10
6
Bench Press (Dumbbell)
3 Sets
10-12 Reps
@9-10
7
Shrug (Barbell)
3 Sets
10-12 Reps
@9.5
8
Hamstring Curl
4 Sets
10-12 Reps
@9.5
9
Standing Calf Raise
3 Sets
15 Reps
@9
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
2
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
3
Seated Overhead Press (Dumbbell)
3 Sets
8-10 Reps
@9-10
4
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
@10
5
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8.5-10
6
Bench Press (Close Grip)
3 Sets
8 Reps
@9-10
7
Tricep Extension (Cable)
2 Sets
10-12 Reps
@10
8
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@10
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
75%
2
Bent Over Row (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
3
Lat Pulldown
4 Sets
8 Reps
@9-10
4
Kroc Row
2 Sets
18-20 Reps
@8-10
5
Bicep Curl (Barbell)
3 Sets
6 Reps
@8-10
6
Incline Curl (Dumbbell)
2 Sets
12-14 Reps
@10
7
Concentration Curl
2 Sets
8-10 Reps
@10
8
Hammer Curl
3 Sets
6 Reps
@8-10
9
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@10
Day 6
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
75%
2
Farmer's Walk (Weighted)
3 Sets
1 mins
@10
3
Walking Lunge (Dumbbell)
4 Sets
6 Reps
@8-10
4
Lateral Med Ball Slam
3 Sets
5 Reps
@7
5
Leg Press
4 Sets
10 Reps
@9-10
6
Bench Press (Dumbbell)
3 Sets
10-12 Reps
@9-10
7
Shrug (Barbell)
3 Sets
10-12 Reps
@9.5
8
Hamstring Curl
4 Sets
10-12 Reps
@9.5
9
Standing Calf Raise
3 Sets
15 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
2
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
3
Seated Overhead Press (Dumbbell)
3 Sets
8-10 Reps
@9-10
4
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
@10
5
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8.5-10
6
Bench Press (Close Grip)
3 Sets
8 Reps
@9-10
7
Tricep Extension (Cable)
2 Sets
10-12 Reps
@10
8
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@10
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
75%
2
Bent Over Row (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
3
Lat Pulldown
4 Sets
8 Reps
@9-10
4
Kroc Row
2 Sets
18-20 Reps
@8-10
5
Bicep Curl (Barbell)
3 Sets
6 Reps
@8-10
6
Incline Curl (Dumbbell)
2 Sets
12-14 Reps
@10
7
Concentration Curl
2 Sets
8-10 Reps
@10
8
Hammer Curl
3 Sets
6 Reps
@8-10
9
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
75%
2
Farmer's Walk (Weighted)
2 Sets
1 Set
1 mins
1 mins
@10
3
Walking Lunge (Dumbbell)
4 Sets
6 Reps
@8-10
4
Lateral Med Ball Slam
3 Sets
5 Reps
@7
5
Leg Press
4 Sets
10 Reps
@9-10
6
Bench Press (Dumbbell)
3 Sets
10-12 Reps
@9-10
7
Shrug (Barbell)
3 Sets
10-12 Reps
@9.5
8
Hamstring Curl
4 Sets
10-12 Reps
@9.5
9
Standing Calf Raise
3 Sets
15 Reps
@9
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
2
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
3
Seated Overhead Press (Dumbbell)
3 Sets
8-10 Reps
@9-10
4
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
@10
5
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8.5-10
6
Bench Press (Close Grip)
3 Sets
8 Reps
@9-10
7
Tricep Extension (Cable)
2 Sets
10-12 Reps
@10
8
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@10
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
75%
2
Bent Over Row (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
3
Lat Pulldown
4 Sets
8 Reps
@9-10
4
Kroc Row
2 Sets
18-20 Reps
@8-10
5
Bicep Curl (Barbell)
3 Sets
6 Reps
@8-10
6
Incline Curl (Dumbbell)
2 Sets
12-14 Reps
@10
7
Concentration Curl
2 Sets
8-10 Reps
@10
8
Hammer Curl
3 Sets
6 Reps
@8-10
9
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@10
Day 6
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
75%
2
Farmer's Walk (Weighted)
3 Sets
1 mins
@10
3
Walking Lunge (Dumbbell)
4 Sets
6 Reps
@8-10
4
Lateral Med Ball Slam
3 Sets
5 Reps
@7
5
Leg Press
4 Sets
10 Reps
@9-10
6
Bench Press (Dumbbell)
3 Sets
10-12 Reps
@9-10
7
Shrug (Barbell)
3 Sets
10-12 Reps
@9.5
8
Hamstring Curl
4 Sets
10-12 Reps
@9.5
9
Standing Calf Raise
3 Sets
15 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
2
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
3
Seated Overhead Press (Dumbbell)
3 Sets
8-10 Reps
@9-10
4
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
@10
5
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8.5-10
6
Bench Press (Close Grip)
3 Sets
8 Reps
@9-10
7
Tricep Extension (Cable)
2 Sets
10-12 Reps
@10
8
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@10
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
75%
2
Bent Over Row (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
3
Lat Pulldown
4 Sets
8 Reps
@9-10
4
Kroc Row
2 Sets
18-20 Reps
@8-10
5
Bicep Curl (Barbell)
3 Sets
6 Reps
@8-10
6
Incline Curl (Dumbbell)
2 Sets
12-14 Reps
@10
7
Concentration Curl
2 Sets
8-10 Reps
@10
8
Hammer Curl
3 Sets
6 Reps
@8-10
9
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
75%
2
Farmer's Walk (Weighted)
2 Sets
1 Set
1 mins
1 mins
@10
3
Walking Lunge (Dumbbell)
4 Sets
6 Reps
@8-10
4
Lateral Med Ball Slam
3 Sets
5 Reps
@7
5
Leg Press
4 Sets
10 Reps
@9-10
6
Bench Press (Dumbbell)
3 Sets
10-12 Reps
@9-10
7
Shrug (Barbell)
3 Sets
10-12 Reps
@9.5
8
Hamstring Curl
4 Sets
10-12 Reps
@9.5
9
Standing Calf Raise
3 Sets
15 Reps
@9
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
2
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
3
Seated Overhead Press (Dumbbell)
3 Sets
8-10 Reps
@9-10
4
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
@10
5
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8.5-10
6
Bench Press (Close Grip)
3 Sets
8 Reps
@9-10
7
Tricep Extension (Cable)
2 Sets
10-12 Reps
@10
8
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@10
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
75%
2
Bent Over Row (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
3
Lat Pulldown
4 Sets
8 Reps
@9-10
4
Kroc Row
2 Sets
18-20 Reps
@8-10
5
Bicep Curl (Barbell)
3 Sets
6 Reps
@8-10
6
Incline Curl (Dumbbell)
2 Sets
12-14 Reps
@10
7
Concentration Curl
2 Sets
8-10 Reps
@10
8
Hammer Curl
3 Sets
6 Reps
@8-10
9
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@10
Day 6
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
75%
2
Farmer's Walk (Weighted)
3 Sets
1 mins
@10
3
Walking Lunge (Dumbbell)
4 Sets
6 Reps
@8-10
4
Lateral Med Ball Slam
3 Sets
5 Reps
@7
5
Leg Press
4 Sets
10 Reps
@9-10
6
Bench Press (Dumbbell)
3 Sets
10-12 Reps
@9-10
7
Shrug (Barbell)
3 Sets
10-12 Reps
@9.5
8
Hamstring Curl
4 Sets
10-12 Reps
@9.5
9
Standing Calf Raise
3 Sets
15 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
2
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
3
Seated Overhead Press (Dumbbell)
3 Sets
8-10 Reps
@9-10
4
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
@10
5
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8.5-10
6
Bench Press (Close Grip)
3 Sets
8 Reps
@9-10
7
Tricep Extension (Cable)
2 Sets
10-12 Reps
@10
8
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@10
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
75%
2
Bent Over Row (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
3
Lat Pulldown
4 Sets
8 Reps
@9-10
4
Kroc Row
2 Sets
18-20 Reps
@8-10
5
Bicep Curl (Barbell)
3 Sets
6 Reps
@8-10
6
Incline Curl (Dumbbell)
2 Sets
12-14 Reps
@10
7
Concentration Curl
2 Sets
8-10 Reps
@10
8
Hammer Curl
3 Sets
6 Reps
@8-10
9
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
75%
2
Farmer's Walk (Weighted)
2 Sets
1 Set
1 mins
1 mins
@10
3
Walking Lunge (Dumbbell)
4 Sets
6 Reps
@8-10
4
Lateral Med Ball Slam
3 Sets
5 Reps
@7
5
Leg Press
4 Sets
10 Reps
@9-10
6
Bench Press (Dumbbell)
3 Sets
10-12 Reps
@9-10
7
Shrug (Barbell)
3 Sets
10-12 Reps
@9.5
8
Hamstring Curl
4 Sets
10-12 Reps
@9.5
9
Standing Calf Raise
3 Sets
15 Reps
@9
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
2
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
3
Seated Overhead Press (Dumbbell)
3 Sets
8-10 Reps
@9-10
4
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
@10
5
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8.5-10
6
Bench Press (Close Grip)
3 Sets
8 Reps
@9-10
7
Tricep Extension (Cable)
2 Sets
10-12 Reps
@10
8
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@10
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
75%
2
Bent Over Row (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
3
Lat Pulldown
4 Sets
8 Reps
@9-10
4
Kroc Row
2 Sets
18-20 Reps
@8-10
5
Bicep Curl (Barbell)
3 Sets
6 Reps
@8-10
6
Incline Curl (Dumbbell)
2 Sets
12-14 Reps
@10
7
Concentration Curl
2 Sets
8-10 Reps
@10
8
Hammer Curl
3 Sets
6 Reps
@8-10
9
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@10
Day 6
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
75%
2
Farmer's Walk (Weighted)
3 Sets
1 mins
@10
3
Walking Lunge (Dumbbell)
4 Sets
6 Reps
@8-10
4
Lateral Med Ball Slam
3 Sets
5 Reps
@7
5
Leg Press
4 Sets
10 Reps
@9-10
6
Bench Press (Dumbbell)
3 Sets
10-12 Reps
@9-10
7
Shrug (Barbell)
3 Sets
10-12 Reps
@9.5
8
Hamstring Curl
4 Sets
10-12 Reps
@9.5
9
Standing Calf Raise
3 Sets
15 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
2
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
3
Seated Overhead Press (Dumbbell)
3 Sets
8-10 Reps
@9-10
4
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
@10
5
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8.5-10
6
Bench Press (Close Grip)
3 Sets
8 Reps
@9-10
7
Tricep Extension (Cable)
2 Sets
10-12 Reps
@10
8
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@10
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
2
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
3
Seated Overhead Press (Dumbbell)
3 Sets
8-10 Reps
@9-10
4
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
@10
5
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8.5-10
6
Bench Press (Close Grip)
3 Sets
8 Reps
@9-10
7
Tricep Extension (Cable)
2 Sets
10-12 Reps
@10
8
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@10
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
2
Bent Over Row (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
3
Lat Pulldown
4 Sets
8 Reps
@9-10
4
Kroc Row
2 Sets
18-20 Reps
@8-10
5
Bicep Curl (Barbell)
3 Sets
6 Reps
@8-10
6
Incline Curl (Dumbbell)
2 Sets
12-14 Reps
@10
7
Concentration Curl
2 Sets
8-10 Reps
@10
8
Hammer Curl
3 Sets
6 Reps
@8-10
9
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@10
Day 6
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
2
Farmer's Walk (Weighted)
3 Sets
1 mins
@10
3
Walking Lunge (Dumbbell)
4 Sets
6 Reps
@8-10
4
Lateral Med Ball Slam
3 Sets
5 Reps
@7
5
Leg Press
4 Sets
10 Reps
@9-10
6
Bench Press (Dumbbell)
3 Sets
10-12 Reps
@9-10
7
Shrug (Barbell)
3 Sets
10-12 Reps
@9.5
8
Hamstring Curl
4 Sets
10-12 Reps
@9.5
9
Standing Calf Raise
3 Sets
15 Reps
@9
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
75%
2
Bent Over Row (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
3
Lat Pulldown
4 Sets
8 Reps
@9-10
4
Kroc Row
2 Sets
18-20 Reps
@8-10
5
Bicep Curl (Barbell)
3 Sets
6 Reps
@8-10
6
Incline Curl (Dumbbell)
2 Sets
12-14 Reps
@10
7
Concentration Curl
2 Sets
8-10 Reps
@10
8
Hammer Curl
3 Sets
6 Reps
@8-10
9
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
75%
2
Farmer's Walk (Weighted)
3 Sets
1 mins
@10
3
Walking Lunge (Dumbbell)
4 Sets
6 Reps
@8-10
4
Lateral Med Ball Slam
3 Sets
5 Reps
@7
5
Leg Press
4 Sets
10 Reps
@9-10
6
Bench Press (Dumbbell)
3 Sets
10-12 Reps
@9-10
7
Shrug (Barbell)
3 Sets
10-12 Reps
@9.5
8
Hamstring Curl
4 Sets
10-12 Reps
@9.5
9
Standing Calf Raise
3 Sets
15 Reps
@9