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Batman year one
by Nicolas Mares
7 athletes joined
Program Description
Power lifts and body lifters ish
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Athletics
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
100 minutes
Created
Apr 13, 2024 05:51
Last Edited
May 19, 2024 12:16
down_app
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
10 Reps
8 Reps
6 Reps
@6
@9
@9.5
@9.5
@10
2
Lat Pulldown
2 Sets
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
10 Reps
8 Reps
6 Reps
@6
@9.5
@9.5
@9
@9.5
3
Lying Leg Curl
2 Sets
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
10 Reps
8 Reps
6 Reps
@6
@9
@9
@9
@9
4
21s (EZ Bar)
3 Sets
2 Reps
5
V-Handle Tricep Pushdown (Cable)
3 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
@9
@9
@9
@9
6
Front Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
@10
@10
7
Russian Twist (Dumbbell)
3 Sets
12 Reps
@10
8
Run
1 Set
10 mins
9
Run
1 Set
45 mins
Day 2
1
Run
1 Set
10 mins
2
Incline Bench Press (Barbell)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
@9
@9
@9
@9
3
High Row
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
@9
@9
@9
@9
4
Single Leg Press
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
5
Hammer Curl
4 Sets
10 Reps
6
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
7
Run
1 Set
2 mins
@6.5
Day 3
1
Pec Deck (Machine)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
2
Seated Wide-Grip Row (Cable)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
3
Bulgarian Split Squat (Bodyweight)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
4
Bicep Curl (Machine)
3 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
5
Tricep Extension (Machine)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
6
Plank
3 Sets
1 mins
7
Run
1 Set
18 mins
Day 4
1
Run
1 Set
20 mins
@7.5
2
Decline Bench Press (Barbell)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
3
Lat Pulldown
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
4
Preacher Curl (Barbell)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
5
Tricep Rope Push Down (Cable)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
6
Abs Crunch (Weighted)
3 Sets
10 Reps
7
Run
1 Set
88 mins
Day 5
1
Run
1 Set
222 mins
2
Bench Press (Wide Grip)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
3
Hang Power Clean
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
4
Leg Extension
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
5
Bicep Curl (Barbell)
4 Sets
10 Reps
6
Single Arm Overhead Tricep Extension
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
7
Russian Twist
1 Set
10 Reps
8
Run
1 Set
44 mins
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
10 Reps
8 Reps
6 Reps
@6
@9
@9.5
@9.5
@10
2
Lat Pulldown
2 Sets
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
10 Reps
8 Reps
6 Reps
@6
@9.5
@9.5
@9
@9.5
3
Lying Leg Curl
2 Sets
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
10 Reps
8 Reps
6 Reps
@6
@9
@9
@9
@9
4
21s (EZ Bar)
3 Sets
2 Reps
5
V-Handle Tricep Pushdown (Cable)
3 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
@9
@9
@9
@9
6
Front Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
@10
@10
7
Russian Twist (Dumbbell)
3 Sets
12 Reps
@10
8
Run
1 Set
10 mins
9
Run
1 Set
45 mins
Day 2
1
Run
1 Set
10 mins
2
Incline Bench Press (Barbell)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
@9
@9
@9
@9
3
High Row
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
@9
@9
@9
@9
4
Single Leg Press
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
5
Hammer Curl
4 Sets
10 Reps
6
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
7
Run
1 Set
2 mins
@6.5
Day 3
1
Pec Deck (Machine)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
2
Seated Wide-Grip Row (Cable)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
3
Bulgarian Split Squat (Bodyweight)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
4
Bicep Curl (Machine)
3 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
5
Tricep Extension (Machine)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
6
Plank
3 Sets
1 mins
7
Run
1 Set
18 mins
Day 4
1
Run
1 Set
20 mins
@7.5
2
Decline Bench Press (Barbell)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
3
Lat Pulldown
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
4
Preacher Curl (Barbell)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
5
Tricep Rope Push Down (Cable)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
6
Abs Crunch (Weighted)
3 Sets
10 Reps
7
Run
1 Set
88 mins
Day 5
1
Run
1 Set
222 mins
2
Bench Press (Wide Grip)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
3
Hang Power Clean
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
4
Leg Extension
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
5
Bicep Curl (Barbell)
4 Sets
10 Reps
6
Single Arm Overhead Tricep Extension
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
7
Russian Twist
1 Set
10 Reps
8
Run
1 Set
44 mins
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
10 Reps
8 Reps
6 Reps
@6
@9
@9.5
@9.5
@10
2
Lat Pulldown
2 Sets
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
10 Reps
8 Reps
6 Reps
@6
@9.5
@9.5
@9
@9.5
3
Lying Leg Curl
2 Sets
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
10 Reps
8 Reps
6 Reps
@6
@9
@9
@9
@9
4
21s (EZ Bar)
3 Sets
2 Reps
5
V-Handle Tricep Pushdown (Cable)
3 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
@9
@9
@9
@9
6
Front Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
@10
@10
7
Russian Twist (Dumbbell)
3 Sets
12 Reps
@10
8
Run
1 Set
10 mins
9
Run
1 Set
45 mins
Day 2
1
Run
1 Set
10 mins
2
Incline Bench Press (Barbell)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
@9
@9
@9
@9
3
High Row
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
@9
@9
@9
@9
4
Single Leg Press
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
5
Hammer Curl
4 Sets
10 Reps
6
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
7
Run
1 Set
2 mins
@6.5
Day 3
1
Pec Deck (Machine)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
2
Seated Wide-Grip Row (Cable)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
3
Bulgarian Split Squat (Bodyweight)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
4
Bicep Curl (Machine)
3 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
5
Tricep Extension (Machine)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
6
Plank
3 Sets
1 mins
7
Run
1 Set
18 mins
Day 4
1
Run
1 Set
20 mins
@7.5
2
Decline Bench Press (Barbell)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
3
Lat Pulldown
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
4
Preacher Curl (Barbell)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
5
Tricep Rope Push Down (Cable)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
6
Abs Crunch (Weighted)
3 Sets
10 Reps
7
Run
1 Set
88 mins
Day 5
1
Run
1 Set
222 mins
2
Bench Press (Wide Grip)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
3
Hang Power Clean
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
4
Leg Extension
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
5
Bicep Curl (Barbell)
4 Sets
10 Reps
6
Single Arm Overhead Tricep Extension
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
7
Russian Twist
1 Set
10 Reps
8
Run
1 Set
44 mins
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
10 Reps
8 Reps
6 Reps
@6
@9
@9.5
@9.5
@10
2
Lat Pulldown
2 Sets
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
10 Reps
8 Reps
6 Reps
@6
@9.5
@9.5
@9
@9.5
3
Lying Leg Curl
2 Sets
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
10 Reps
8 Reps
6 Reps
@6
@9
@9
@9
@9
4
21s (EZ Bar)
3 Sets
2 Reps
5
V-Handle Tricep Pushdown (Cable)
3 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
@9
@9
@9
@9
6
Front Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
@10
@10
7
Russian Twist (Dumbbell)
3 Sets
12 Reps
@10
8
Run
1 Set
10 mins
9
Run
1 Set
45 mins
Day 2
1
Run
1 Set
10 mins
2
Incline Bench Press (Barbell)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
@9
@9
@9
@9
3
High Row
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
@9
@9
@9
@9
4
Single Leg Press
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
5
Hammer Curl
4 Sets
10 Reps
6
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
7
Run
1 Set
2 mins
@6.5
Day 3
1
Pec Deck (Machine)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
2
Seated Wide-Grip Row (Cable)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
3
Bulgarian Split Squat (Bodyweight)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
4
Bicep Curl (Machine)
3 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
5
Tricep Extension (Machine)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
6
Plank
3 Sets
1 mins
7
Run
1 Set
18 mins
Day 4
1
Run
1 Set
20 mins
@7.5
2
Decline Bench Press (Barbell)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
3
Lat Pulldown
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
4
Preacher Curl (Barbell)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
5
Tricep Rope Push Down (Cable)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
6
Abs Crunch (Weighted)
3 Sets
10 Reps
7
Run
1 Set
88 mins
Day 5
1
Run
1 Set
222 mins
2
Bench Press (Wide Grip)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
3
Hang Power Clean
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
4
Leg Extension
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
5
Bicep Curl (Barbell)
4 Sets
10 Reps
6
Single Arm Overhead Tricep Extension
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
7
Russian Twist
1 Set
10 Reps
8
Run
1 Set
44 mins
Day 1
1
Seated Military Press (Barbell)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
2
Lateral Raise (Cable)
2 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
3
Shrug (Dumbbell)
3 Sets
10 Reps
4
Behind-the-Neck Push Press
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
5
Run
1 Set
8 mins
Day 2
1
Back Extension (Weighted)
3 Sets
10 Reps
2
Seated Hamstring Curl
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
3
Romanian Deadlift (Barbell)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
4
Step-Up (Weighted)
4 Sets
10 Reps
5
Bulgarian Split Squat (Bodyweight)
4 Sets
10 Reps
6
Run
1 Set
10 mins
@6
Day 3
1
Seated Row (Cable)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
2
Hammer Curl
2 Sets
1 Set
1 Set
10 Reps
12 Reps
8 Reps
3
Single Arm Iso Row
3 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
4
Spider Curl
3 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
5
High Row
4 Sets
10 Reps
6
Run
1 Set
30 mins
Day 4
1
Bench Press (Barbell)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
2
Seated Dip (Machine)
3 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
3
Incline Bench Press (Barbell)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
4
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
5
Pec Deck (Machine)
3 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
6
Single Arm Pushdown
3 Sets
10 Reps
7
Run
1 Set
20 mins
Day 5
1
Tempo Deadlift
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
2
Leg Extension
4 Sets
10 Reps
3
Hack Squat
4 Sets
10 Reps
4
Leg Press
2 Sets
2 Sets
2 Sets
2 Sets
2 Sets
10 Reps
20 Reps
30 Reps
40 Reps
50 Reps
5
Lunge (Kettlebell)
4 Sets
10 Reps
Day 1
1
Seated Military Press (Barbell)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
2
Lateral Raise (Cable)
2 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
3
Shrug (Dumbbell)
3 Sets
10 Reps
4
Behind-the-Neck Push Press
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
5
Run
1 Set
8 mins
Day 2
1
Back Extension (Weighted)
3 Sets
10 Reps
2
Seated Hamstring Curl
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
3
Romanian Deadlift (Barbell)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
4
Step-Up (Weighted)
4 Sets
10 Reps
5
Bulgarian Split Squat (Bodyweight)
4 Sets
10 Reps
6
Run
1 Set
10 mins
@6
Day 3
1
Seated Row (Cable)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
2
Hammer Curl
2 Sets
1 Set
1 Set
10 Reps
12 Reps
8 Reps
3
Single Arm Iso Row
3 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
4
Spider Curl
3 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
5
High Row
4 Sets
10 Reps
6
Run
1 Set
30 mins
Day 4
1
Bench Press (Barbell)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
2
Seated Dip (Machine)
3 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
3
Incline Bench Press (Barbell)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
4
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
5
Pec Deck (Machine)
3 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
6
Single Arm Pushdown
3 Sets
10 Reps
7
Run
1 Set
20 mins
Day 5
1
Tempo Deadlift
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
2
Leg Extension
4 Sets
10 Reps
3
Hack Squat
4 Sets
10 Reps
4
Leg Press
2 Sets
2 Sets
2 Sets
2 Sets
2 Sets
10 Reps
20 Reps
30 Reps
40 Reps
50 Reps
5
Lunge (Kettlebell)
4 Sets
10 Reps
Day 1
1
Seated Military Press (Barbell)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
2
Lateral Raise (Cable)
2 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
3
Shrug (Dumbbell)
3 Sets
10 Reps
4
Behind-the-Neck Push Press
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
5
Run
1 Set
8 mins
Day 2
1
Back Extension (Weighted)
3 Sets
10 Reps
2
Seated Hamstring Curl
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
3
Romanian Deadlift (Barbell)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
4
Step-Up (Weighted)
4 Sets
10 Reps
5
Bulgarian Split Squat (Bodyweight)
4 Sets
10 Reps
6
Run
1 Set
10 mins
@6
Day 3
1
Seated Row (Cable)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
2
Hammer Curl
2 Sets
1 Set
1 Set
10 Reps
12 Reps
8 Reps
3
Single Arm Iso Row
3 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
4
Spider Curl
3 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
5
High Row
4 Sets
10 Reps
6
Run
1 Set
30 mins
Day 4
1
Bench Press (Barbell)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
2
Seated Dip (Machine)
3 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
3
Incline Bench Press (Barbell)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
4
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
5
Pec Deck (Machine)
3 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
6
Single Arm Pushdown
3 Sets
10 Reps
7
Run
1 Set
20 mins
Day 5
1
Tempo Deadlift
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
2
Leg Extension
4 Sets
10 Reps
3
Hack Squat
4 Sets
10 Reps
4
Leg Press
2 Sets
2 Sets
2 Sets
2 Sets
2 Sets
10 Reps
20 Reps
30 Reps
40 Reps
50 Reps
5
Lunge (Kettlebell)
4 Sets
10 Reps
Day 1
1
Seated Military Press (Barbell)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
2
Lateral Raise (Cable)
2 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
3
Shrug (Dumbbell)
3 Sets
10 Reps
4
Behind-the-Neck Push Press
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
5
Run
1 Set
8 mins
Day 2
1
Back Extension (Weighted)
3 Sets
10 Reps
2
Seated Hamstring Curl
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
3
Romanian Deadlift (Barbell)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
4
Step-Up (Weighted)
4 Sets
10 Reps
5
Bulgarian Split Squat (Bodyweight)
4 Sets
10 Reps
6
Run
1 Set
10 mins
@6
Day 3
1
Seated Row (Cable)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
2
Hammer Curl
2 Sets
1 Set
1 Set
10 Reps
12 Reps
8 Reps
3
Single Arm Iso Row
3 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
4
Spider Curl
3 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
5
High Row
4 Sets
10 Reps
6
Run
1 Set
30 mins
Day 4
1
Bench Press (Barbell)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
2
Seated Dip (Machine)
3 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
3
Incline Bench Press (Barbell)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
4
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
5
Pec Deck (Machine)
3 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
6
Single Arm Pushdown
3 Sets
10 Reps
7
Run
1 Set
20 mins
Day 5
1
Tempo Deadlift
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
2
Leg Extension
4 Sets
10 Reps
3
Hack Squat
4 Sets
10 Reps
4
Leg Press
2 Sets
2 Sets
2 Sets
2 Sets
2 Sets
10 Reps
20 Reps
30 Reps
40 Reps
50 Reps
5
Lunge (Kettlebell)
4 Sets
10 Reps
Day 1
1
Front Raise
3 Sets
10 Reps
2
Upright Row (Barbell)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
3
Seated Shoulder Press (Dumbbell)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
4
One Arm Lateral Raise (Cable)
4 Sets
10 Reps
5
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
6
Band Pull Apart
3 Sets
10 Reps
7
Lateral Raise (Machine)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
8
Run
1 Set
30 mins
Day 5
1
Leg Extension
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
2
Leg Press
2 Sets
2 Sets
2 Sets
2 Sets
2 Sets
10 Reps
20 Reps
30 Reps
40 Reps
50 Reps
3
Bulgarian Split Squat (Bodyweight)
3 Sets
8 Reps
4
Goblet Squat
3 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
5
Prowler Push
4 Sets
2 mins
Day 2
1
Seated Hamstring Curl
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
3
Hack Squat
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
4
Deadlift (Barbell)
4 Sets
10 Reps
5
Hip Abductor (Machine)
1 Set
3 Sets
10 Reps
10 Reps
@7
Day 3
1
Lat Pulldown
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
2
Seated Wide-Grip Row (Cable)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
3
Alternating Dumbbell Curl
4 Sets
10 Reps
4
21s (EZ Bar)
3 Sets
21 Reps
5
Snatch (Kettlebell)
3 Sets
10 Reps
6
Turkish Get Up
4 Sets
10 Reps
7
Run
1 Set
22 mins
Day 4
1
Bench Press (Wide Grip)
1 Set
1 Set
2 Sets
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
12 Reps
8 Reps
6 Reps
@8
@8.5
@10
@10
@10
@10
2
Incline Bench Press (Barbell)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
3
Bench Press (Paused)
3 Sets
10 Reps
4
Dip (Weighted)
3 Sets
10 Reps
5
Single Arm Tricep Extension (Cable)
4 Sets
10 Reps
6
Single Arm Overhead Tricep Extension
3 Sets
1 Set
1 Set
10 Reps
12 Reps
8 Reps
7
Pec Deck (Machine)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
8
Run
1 Set
40 mins
@9
Day 1
1
Front Raise
3 Sets
10 Reps
2
Upright Row (Barbell)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
3
Seated Shoulder Press (Dumbbell)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
4
One Arm Lateral Raise (Cable)
4 Sets
10 Reps
5
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
6
Band Pull Apart
3 Sets
10 Reps
7
Lateral Raise (Machine)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
8
Run
1 Set
30 mins
Day 2
1
Seated Hamstring Curl
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
3
Hack Squat
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
4
Deadlift (Barbell)
4 Sets
10 Reps
5
Hip Abductor (Machine)
1 Set
3 Sets
10 Reps
10 Reps
@7
Day 3
1
Lat Pulldown
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
2
Seated Wide-Grip Row (Cable)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
3
Alternating Dumbbell Curl
4 Sets
10 Reps
4
21s (EZ Bar)
3 Sets
21 Reps
5
Snatch (Kettlebell)
3 Sets
10 Reps
6
Turkish Get Up
4 Sets
10 Reps
7
Run
1 Set
22 mins
Day 4
1
Bench Press (Wide Grip)
1 Set
1 Set
2 Sets
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
12 Reps
8 Reps
6 Reps
@8
@8.5
@10
@10
@10
@10
2
Incline Bench Press (Barbell)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
3
Bench Press (Paused)
3 Sets
10 Reps
4
Dip (Weighted)
3 Sets
10 Reps
5
Single Arm Tricep Extension (Cable)
4 Sets
10 Reps
6
Single Arm Overhead Tricep Extension
3 Sets
1 Set
1 Set
10 Reps
12 Reps
8 Reps
7
Pec Deck (Machine)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
8
Run
1 Set
40 mins
@9
Day 5
1
Leg Extension
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
2
Leg Press
2 Sets
2 Sets
2 Sets
2 Sets
2 Sets
10 Reps
20 Reps
30 Reps
40 Reps
50 Reps
3
Bulgarian Split Squat (Bodyweight)
3 Sets
8 Reps
4
Goblet Squat
3 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
5
Prowler Push
4 Sets
2 mins
Day 1
1
Front Raise
3 Sets
10 Reps
2
Upright Row (Barbell)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
3
Seated Shoulder Press (Dumbbell)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
4
One Arm Lateral Raise (Cable)
4 Sets
10 Reps
5
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
6
Band Pull Apart
3 Sets
10 Reps
7
Lateral Raise (Machine)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
8
Run
1 Set
30 mins
Day 2
1
Seated Hamstring Curl
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
3
Hack Squat
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
4
Deadlift (Barbell)
4 Sets
10 Reps
5
Hip Abductor (Machine)
1 Set
3 Sets
10 Reps
10 Reps
@7
Day 3
1
Lat Pulldown
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
2
Seated Wide-Grip Row (Cable)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
3
Alternating Dumbbell Curl
4 Sets
10 Reps
4
21s (EZ Bar)
3 Sets
21 Reps
5
Snatch (Kettlebell)
3 Sets
10 Reps
6
Turkish Get Up
4 Sets
10 Reps
7
Run
1 Set
22 mins
Day 4
1
Bench Press (Wide Grip)
1 Set
1 Set
2 Sets
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
12 Reps
8 Reps
6 Reps
@8
@8.5
@10
@10
@10
@10
2
Incline Bench Press (Barbell)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
3
Bench Press (Paused)
3 Sets
10 Reps
4
Dip (Weighted)
3 Sets
10 Reps
5
Single Arm Tricep Extension (Cable)
4 Sets
10 Reps
6
Single Arm Overhead Tricep Extension
3 Sets
1 Set
1 Set
10 Reps
12 Reps
8 Reps
7
Pec Deck (Machine)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
8
Run
1 Set
40 mins
@9
Day 5
1
Leg Extension
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
2
Leg Press
2 Sets
2 Sets
2 Sets
2 Sets
2 Sets
10 Reps
20 Reps
30 Reps
40 Reps
50 Reps
3
Bulgarian Split Squat (Bodyweight)
3 Sets
8 Reps
4
Goblet Squat
3 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
5
Prowler Push
4 Sets
2 mins
Day 1
1
Front Raise
3 Sets
10 Reps
2
Upright Row (Barbell)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
3
Seated Shoulder Press (Dumbbell)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
4
One Arm Lateral Raise (Cable)
4 Sets
10 Reps
5
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
6
Band Pull Apart
3 Sets
10 Reps
7
Lateral Raise (Machine)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
8
Run
1 Set
30 mins
Day 2
1
Seated Hamstring Curl
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
3
Hack Squat
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
4
Deadlift (Barbell)
4 Sets
10 Reps
5
Hip Abductor (Machine)
1 Set
3 Sets
10 Reps
10 Reps
@7
Day 3
1
Lat Pulldown
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
2
Seated Wide-Grip Row (Cable)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
3
Alternating Dumbbell Curl
4 Sets
10 Reps
4
21s (EZ Bar)
3 Sets
21 Reps
5
Snatch (Kettlebell)
3 Sets
10 Reps
6
Turkish Get Up
4 Sets
10 Reps
7
Run
1 Set
22 mins
Day 4
1
Bench Press (Wide Grip)
1 Set
1 Set
2 Sets
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
12 Reps
8 Reps
6 Reps
@8
@8.5
@10
@10
@10
@10
2
Incline Bench Press (Barbell)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
3
Bench Press (Paused)
3 Sets
10 Reps
4
Dip (Weighted)
3 Sets
10 Reps
5
Single Arm Tricep Extension (Cable)
4 Sets
10 Reps
6
Single Arm Overhead Tricep Extension
3 Sets
1 Set
1 Set
10 Reps
12 Reps
8 Reps
7
Pec Deck (Machine)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
8
Run
1 Set
40 mins
@9
Day 5
1
Leg Extension
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
2
Leg Press
2 Sets
2 Sets
2 Sets
2 Sets
2 Sets
10 Reps
20 Reps
30 Reps
40 Reps
50 Reps
3
Bulgarian Split Squat (Bodyweight)
3 Sets
8 Reps
4
Goblet Squat
3 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
5
Prowler Push
4 Sets
2 mins