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Beach Ready: V Taper Focus
by Devvon D.
14 athletes joined
Program Description
Beach ready in 10 (ish) weeks depending on your rest needs and current fitness. 2 phase: build, sharpen and mini-cut with de-loads as needed and on your own. For intermediate or advanced lifters, as increases in volume are large and expects a degree of ability and fitness coming in. Also assumes you can double-progress on your own and that you will add or cut exercises/reps/weight as needed (more on the add/adjust side). No plan is going to be made for you, it’s for the broader group so you need to adjust according to your body, fitness level and personal goals. Use second and fourth day for focus areas, here listed in a V-taper format. Adjust throughout as needed based on your individual needs. Also, includes little in the way of stretches or corrective measures as those are personal as well. I’ve included some of mine to provide a view of how it can be implemented, but it’s a bland representation that you need to adjust to you. However, follow the structure, do no less than the sets prescribed and continue to increase weight and reps where possible to continue growth. Listen to your body, though. If you are at this stage, you should be used to adjusting your plans anyway if you are able, and want, to maximize. Starting week 4, begin watching volume closely and ensure that each week volume is increasing. This should coincide with set improvements that are aligned to your goals. Week 7, begin your cut and make sure you are upbeat and moving from exercise to exercise. Finally, this is all for shit without diet. Bulk 7 weeks and cut out. Ideal if you start after a minicut. If you are over 15% body fat you won’t be “show” ready, and really, anything over 18% should go on decent cut before using this to bulk or sharpen as you’re only losing a couple percentage points on the cut here and will need to seriously cut otherwise. That said, this is good if you just want summer ready or to sharpen after extended bulks/minicuts. Also good if you typically stay between 12-18% and want to look good without being miserable during a long draw down. Can also be repeated as often as needed to get where you want to be for your personal goals. You can make a lot of progress but make sure your goals/diet are aligned and reasonable.
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
9 weeks
Time Per Workout
80 minutes
Created
Mar 27, 2024 02:17
Last Edited
May 18, 2024 04:54
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Week 1
1 / 9 Weeks
Day 2
1A
Seated Dumbbell Curl
3 Sets
12 Reps
@9
1B
Skull Crusher
3 Sets
12 Reps
@9
2
21s (EZ Bar)
3 Sets
21 Reps
@8.5
3A
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3B
Reverse Tricep Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
4A
Lat Pulldown (Close Grip)
3 Sets
12 Reps
@8.5
4B
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
@8.5
5
Kettlebell Gorilla Row
2 Sets
10 Reps
@8
6A
Plate Pinch
2 Sets
2 mins
@10
6B
Reverse Wrist Curl (Barbell)
2 Sets
20 Reps
@10
Day 3
1A
Internal/eternal Rotation
2 Sets
12 Reps
@7
1B
Banded Clamshell
2 Sets
12 Reps
@7
1C
Hip Flexor Stretch
2 Sets
12 Reps
@7
1D
Stomach Vacuum
2 Sets
20 Reps
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
@9
@9
@9
3
Shrug (Barbell)
2 Sets
15 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@8
5
High Pull
4 Sets
12 Reps
@8
6
Lying Rear Lateral Raise
4 Sets
12 Reps
@8
7A
Hip Adductor (Machine)
2 Sets
12 Reps
@8
7B
Hip Abductor (Machine)
2 Sets
12 Reps
@8
8
Abs Crunch (Weighted)
3 Sets
12 Reps
@8
9
Pallof Press
2 Sets
10 Reps
@8
10
Leg Raise (Captain's Chair)
2 Sets
12 Reps
@8
Day 4
1
Lat Pulldown (Single Arm)
5 Sets
10 Reps
@8
2
Chin-Up (Weighted)
2 Sets
10 Reps
@9
3
Seated Row (Machine)
2 Sets
25 Reps
@7.5
4A
Bayesian Curl
2 Sets
20 Reps
@7.5
4B
Tricep Kickback
2 Sets
20 Reps
@7.5
5
Preacher Curl (Barbell)
2 Sets
10 Reps
@8
6
Katana Extension
3 Sets
12 Reps
@8
7
Dead Hang
2 Sets
2 mins
@9
8
Plate Pinch
2 Sets
2 mins
@9
Day 5
1
Good Morning
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
@9
@9
@9
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
10 Reps
@8
3
TRX Push-up
3 Sets
10 Reps
@7.5
4
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@8.5
5
Face Pull
4 Sets
15 Reps
@8
6
Back Extension
2 Sets
12 Reps
@8
7
Leg Extension
3 Sets
20 Reps
@8.5
8
Kettlebell Swing
2 Sets
12 Reps
@8
9
Seated Calf Raise
4 Sets
15 Reps
@8
Day 6
1A
Stomach Vacuum
2 Sets
15 Reps
@10
1B
V-Up
2 Sets
20 Reps
@9
1C
Leg Pull-In
2 Sets
20 Reps
@9
1D
Cannonball Crunch
2 Sets
20 Reps
@9
2
Jump Rope
2 Sets
3 mins
@7.5
Day 1
1
Frog Hip Thrust
2 Sets
10 Reps
@7.5
2
World's Greatest Stretch
2 Sets
10 Reps
@6
3
Single Leg Hip Thrust
2 Sets
12 Reps
@7.5
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8.5
5
Band Pull Apart
2 Sets
15 Reps
@7.5
6
Stiff Leg Deadlift
3 Sets
8 Reps
@8
7A
Leg Press Calf Raises
3 Sets
15 Reps
@8
7B
Leg Press
3 Sets
15 Reps
@8
8
Pec Deck (Machine)
3 Sets
12 Reps
@8
9
High Row
3 Sets
15 Reps
@8
10
Reverse Hyperextension
3 Sets
12 Reps
@8
Day 2
1A
Seated Dumbbell Curl
3 Sets
12 Reps
@9
1B
Skull Crusher
3 Sets
12 Reps
@9
2
21s (EZ Bar)
3 Sets
21 Reps
@8.5
3A
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3B
Reverse Tricep Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
4A
Lat Pulldown (Close Grip)
3 Sets
12 Reps
@8.5
4B
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
@8.5
5
Kettlebell Gorilla Row
2 Sets
10 Reps
@8
6A
Plate Pinch
2 Sets
2 mins
@10
6B
Reverse Wrist Curl (Barbell)
2 Sets
20 Reps
@10
Day 3
1A
Internal/eternal Rotation
2 Sets
12 Reps
@7
1B
Banded Clamshell
2 Sets
12 Reps
@7
1C
Hip Flexor Stretch
2 Sets
12 Reps
@7
1D
Stomach Vacuum
2 Sets
20 Reps
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
@9
@9
@9
3
Shrug (Barbell)
2 Sets
15 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@8
5
High Pull
4 Sets
12 Reps
@8
6
Lying Rear Lateral Raise
4 Sets
12 Reps
@8
7A
Hip Adductor (Machine)
2 Sets
12 Reps
@8
7B
Hip Abductor (Machine)
2 Sets
12 Reps
@8
8
Abs Crunch (Weighted)
3 Sets
12 Reps
@8
9
Pallof Press
2 Sets
10 Reps
@8
10
Leg Raise (Captain's Chair)
2 Sets
12 Reps
@8
Day 4
1
Lat Pulldown (Single Arm)
5 Sets
10 Reps
@8
2
Chin-Up (Weighted)
2 Sets
10 Reps
@9
3
Seated Row (Machine)
2 Sets
25 Reps
@7.5
4A
Bayesian Curl
2 Sets
20 Reps
@7.5
4B
Tricep Kickback
2 Sets
20 Reps
@7.5
5
Preacher Curl (Barbell)
2 Sets
10 Reps
@8
6
Katana Extension
3 Sets
12 Reps
@8
7
Dead Hang
2 Sets
2 mins
@9
8
Plate Pinch
2 Sets
2 mins
@9
Day 5
1
Good Morning
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
@9
@9
@9
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
10 Reps
@8
3
TRX Push-up
3 Sets
10 Reps
@7.5
4
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@8.5
5
Face Pull
4 Sets
15 Reps
@8
6
Back Extension
2 Sets
12 Reps
@8
7
Leg Extension
3 Sets
20 Reps
@8.5
8
Kettlebell Swing
2 Sets
12 Reps
@8
9
Seated Calf Raise
4 Sets
15 Reps
@8
Day 6
1A
Stomach Vacuum
2 Sets
15 Reps
@10
1B
V-Up
2 Sets
20 Reps
@9
1C
Leg Pull-In
2 Sets
20 Reps
@9
1D
Cannonball Crunch
2 Sets
20 Reps
@9
2
Jump Rope
2 Sets
3 mins
@7.5
Day 1
1
Frog Hip Thrust
2 Sets
10 Reps
@7.5
2
World's Greatest Stretch
2 Sets
10 Reps
@6
3
Single Leg Hip Thrust
2 Sets
12 Reps
@7.5
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8.5
5
Band Pull Apart
2 Sets
15 Reps
@7.5
6
Stiff Leg Deadlift
3 Sets
8 Reps
@8
7A
Leg Press Calf Raises
3 Sets
15 Reps
@8
7B
Leg Press
3 Sets
15 Reps
@8
8
Pec Deck (Machine)
3 Sets
12 Reps
@8
9
High Row
3 Sets
15 Reps
@8
10
Reverse Hyperextension
3 Sets
12 Reps
@8
Day 2
1A
Seated Dumbbell Curl
3 Sets
12 Reps
@9
1B
Skull Crusher
3 Sets
12 Reps
@9
2
21s (EZ Bar)
3 Sets
21 Reps
@8.5
3A
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3B
Reverse Tricep Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
4A
Lat Pulldown (Close Grip)
3 Sets
12 Reps
@8.5
4B
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
@8.5
5
Kettlebell Gorilla Row
2 Sets
10 Reps
@8
6A
Plate Pinch
2 Sets
2 mins
@10
6B
Reverse Wrist Curl (Barbell)
2 Sets
20 Reps
@10
Day 3
1A
Internal/eternal Rotation
2 Sets
12 Reps
@7
1B
Banded Clamshell
2 Sets
12 Reps
@7
1C
Hip Flexor Stretch
2 Sets
12 Reps
@7
1D
Stomach Vacuum
2 Sets
20 Reps
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
@9
@9
@9
3
Shrug (Barbell)
2 Sets
15 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@8
5
High Pull
4 Sets
12 Reps
@8
6
Lying Rear Lateral Raise
4 Sets
12 Reps
@8
7A
Hip Adductor (Machine)
2 Sets
12 Reps
@8
7B
Hip Abductor (Machine)
2 Sets
12 Reps
@8
8
Abs Crunch (Weighted)
3 Sets
12 Reps
@8
9
Pallof Press
2 Sets
10 Reps
@8
10
Leg Raise (Captain's Chair)
2 Sets
12 Reps
@8
Day 4
1
Lat Pulldown (Single Arm)
5 Sets
10 Reps
@8
2
Chin-Up (Weighted)
2 Sets
10 Reps
@9
3
Seated Row (Machine)
2 Sets
25 Reps
@7.5
4A
Bayesian Curl
2 Sets
20 Reps
@7.5
4B
Tricep Kickback
2 Sets
20 Reps
@7.5
5
Preacher Curl (Barbell)
2 Sets
10 Reps
@8
6
Katana Extension
3 Sets
12 Reps
@8
7
Dead Hang
2 Sets
2 mins
@9
8
Plate Pinch
2 Sets
2 mins
@9
Day 5
1
Good Morning
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
@9
@9
@9
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
10 Reps
@8
3
TRX Push-up
3 Sets
10 Reps
@7.5
4
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@8.5
5
Face Pull
4 Sets
15 Reps
@8
6
Back Extension
2 Sets
12 Reps
@8
7
Leg Extension
3 Sets
20 Reps
@8.5
8
Kettlebell Swing
2 Sets
12 Reps
@8
9
Seated Calf Raise
4 Sets
15 Reps
@8
Day 6
1A
Stomach Vacuum
2 Sets
15 Reps
@10
1B
V-Up
2 Sets
20 Reps
@9
1C
Leg Pull-In
2 Sets
20 Reps
@9
1D
Cannonball Crunch
2 Sets
20 Reps
@9
2
Jump Rope
2 Sets
3 mins
@7.5
Day 1
1
Frog Hip Thrust
2 Sets
10 Reps
@7.5
2
World's Greatest Stretch
2 Sets
10 Reps
@6
3
Single Leg Hip Thrust
2 Sets
12 Reps
@7.5
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8.5
5
Band Pull Apart
2 Sets
15 Reps
@7.5
6
Stiff Leg Deadlift
3 Sets
8 Reps
@8
7A
Leg Press Calf Raises
3 Sets
15 Reps
@8
7B
Leg Press
3 Sets
15 Reps
@8
8
Pec Deck (Machine)
3 Sets
12 Reps
@8
9
High Row
3 Sets
15 Reps
@8
10
Reverse Hyperextension
3 Sets
12 Reps
@8
Day 2
1A
Seated Dumbbell Curl
3 Sets
12 Reps
@9
1B
Skull Crusher
3 Sets
12 Reps
@9
2
21s (EZ Bar)
3 Sets
21 Reps
@8.5
3A
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3B
Reverse Tricep Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
4A
Lat Pulldown (Close Grip)
3 Sets
12 Reps
@8.5
4B
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
@8.5
5
Kettlebell Gorilla Row
2 Sets
10 Reps
@8
6A
Plate Pinch
2 Sets
2 mins
@10
6B
Reverse Wrist Curl (Barbell)
2 Sets
20 Reps
@10
Day 3
1A
Internal/eternal Rotation
2 Sets
12 Reps
@7
1B
Banded Clamshell
2 Sets
12 Reps
@7
1C
Hip Flexor Stretch
2 Sets
12 Reps
@7
1D
Stomach Vacuum
2 Sets
20 Reps
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
@9
@9
@9
3
Shrug (Barbell)
2 Sets
15 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@8
5
High Pull
4 Sets
12 Reps
@8
6
Lying Rear Lateral Raise
4 Sets
12 Reps
@8
7A
Hip Adductor (Machine)
2 Sets
12 Reps
@8
7B
Hip Abductor (Machine)
2 Sets
12 Reps
@8
8
Abs Crunch (Weighted)
3 Sets
12 Reps
@8
9
Pallof Press
2 Sets
10 Reps
@8
10
Leg Raise (Captain's Chair)
2 Sets
12 Reps
@8
Day 4
1
Lat Pulldown (Single Arm)
5 Sets
10 Reps
@8
2
Chin-Up (Weighted)
2 Sets
10 Reps
@9
3
Seated Row (Machine)
2 Sets
25 Reps
@7.5
4A
Bayesian Curl
2 Sets
20 Reps
@7.5
4B
Tricep Kickback
2 Sets
20 Reps
@7.5
5
Preacher Curl (Barbell)
2 Sets
10 Reps
@8
6
Katana Extension
3 Sets
12 Reps
@8
7
Dead Hang
2 Sets
2 mins
@9
8
Plate Pinch
2 Sets
2 mins
@9
Day 5
1
Good Morning
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
@9
@9
@9
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
10 Reps
@8
3
TRX Push-up
3 Sets
10 Reps
@7.5
4
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@8.5
5
Face Pull
4 Sets
15 Reps
@8
6
Back Extension
2 Sets
12 Reps
@8
7
Leg Extension
3 Sets
20 Reps
@8.5
8
Kettlebell Swing
2 Sets
12 Reps
@8
9
Seated Calf Raise
4 Sets
15 Reps
@8
Day 6
1A
Stomach Vacuum
2 Sets
15 Reps
@10
1B
V-Up
2 Sets
20 Reps
@9
1C
Leg Pull-In
2 Sets
20 Reps
@9
1D
Cannonball Crunch
2 Sets
20 Reps
@9
2
Jump Rope
2 Sets
3 mins
@7.5
Day 1
1
Frog Hip Thrust
2 Sets
10 Reps
@7.5
2
World's Greatest Stretch
2 Sets
10 Reps
@6
3
Single Leg Hip Thrust
2 Sets
12 Reps
@7.5
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8.5
5
Band Pull Apart
2 Sets
15 Reps
@7.5
6
Stiff Leg Deadlift
3 Sets
8 Reps
@8
7A
Leg Press Calf Raises
3 Sets
15 Reps
@8
7B
Leg Press
3 Sets
15 Reps
@8
8
Pec Deck (Machine)
3 Sets
12 Reps
@8
9
High Row
3 Sets
15 Reps
@8
10
Reverse Hyperextension
3 Sets
12 Reps
@8
Day 1
1
Frog Hip Thrust
2 Sets
10 Reps
@7.5
2
World's Greatest Stretch
2 Sets
10 Reps
@6
3
Single Leg Hip Thrust
2 Sets
12 Reps
@7.5
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8.5
5
Band Pull Apart
2 Sets
15 Reps
@7.5
6
Stiff Leg Deadlift
3 Sets
8 Reps
@8
7A
Leg Press Calf Raises
3 Sets
15 Reps
@8
7B
Leg Press
3 Sets
15 Reps
@8
8
Pec Deck (Machine)
3 Sets
12 Reps
@8
9
High Row
3 Sets
15 Reps
@8
10
Reverse Hyperextension
3 Sets
12 Reps
@8
Day 2
1A
Seated Dumbbell Curl
3 Sets
12 Reps
@9
1B
Skull Crusher
3 Sets
12 Reps
@9
2
21s (EZ Bar)
3 Sets
21 Reps
@8.5
3A
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3B
Reverse Tricep Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
4A
Lat Pulldown (Close Grip)
3 Sets
12 Reps
@8.5
4B
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
@8.5
5
Kettlebell Gorilla Row
2 Sets
10 Reps
@8
6A
Plate Pinch
2 Sets
2 mins
@10
6B
Reverse Wrist Curl (Barbell)
2 Sets
20 Reps
@10
Day 3
1A
Internal/eternal Rotation
2 Sets
12 Reps
@7
1B
Banded Clamshell
2 Sets
12 Reps
@7
1C
Hip Flexor Stretch
2 Sets
12 Reps
@7
1D
Stomach Vacuum
2 Sets
20 Reps
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
@9
@9
@9
3
Shrug (Barbell)
2 Sets
15 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@8
5
High Pull
4 Sets
12 Reps
@8
6
Lying Rear Lateral Raise
4 Sets
12 Reps
@8
7A
Hip Adductor (Machine)
2 Sets
12 Reps
@8
7B
Hip Abductor (Machine)
2 Sets
12 Reps
@8
8
Abs Crunch (Weighted)
3 Sets
12 Reps
@8
9
Pallof Press
2 Sets
10 Reps
@8
10
Leg Raise (Captain's Chair)
2 Sets
12 Reps
@8
Day 4
1
Lat Pulldown (Single Arm)
5 Sets
10 Reps
@8
2
Chin-Up (Weighted)
2 Sets
10 Reps
@9
3
Seated Row (Machine)
2 Sets
25 Reps
@7.5
4A
Bayesian Curl
2 Sets
20 Reps
@7.5
4B
Tricep Kickback
2 Sets
20 Reps
@7.5
5
Preacher Curl (Barbell)
2 Sets
10 Reps
@8
6
Katana Extension
3 Sets
12 Reps
@8
7
Dead Hang
2 Sets
2 mins
@9
8
Plate Pinch
2 Sets
2 mins
@9
Day 5
1
Good Morning
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
@9
@9
@9
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
10 Reps
@8
3
TRX Push-up
3 Sets
10 Reps
@7.5
4
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@8.5
5
Face Pull
4 Sets
15 Reps
@8
6
Back Extension
2 Sets
12 Reps
@8
7
Leg Extension
3 Sets
20 Reps
@8.5
8
Kettlebell Swing
2 Sets
12 Reps
@8
9
Seated Calf Raise
4 Sets
15 Reps
@8
Day 6
1A
Stomach Vacuum
2 Sets
15 Reps
@10
1B
V-Up
2 Sets
20 Reps
@9
1C
Leg Pull-In
2 Sets
20 Reps
@9
1D
Cannonball Crunch
2 Sets
20 Reps
@9
2
Jump Rope
2 Sets
3 mins
@7.5
Day 1
1
Frog Hip Thrust
2 Sets
10 Reps
@7.5
2
World's Greatest Stretch
2 Sets
10 Reps
@6
3
Single Leg Hip Thrust
2 Sets
12 Reps
@7.5
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8.5
5
Band Pull Apart
2 Sets
15 Reps
@7.5
6
Stiff Leg Deadlift
3 Sets
8 Reps
@8
7A
Leg Press Calf Raises
3 Sets
15 Reps
@8
7B
Leg Press
3 Sets
15 Reps
@8
8
Pec Deck (Machine)
3 Sets
12 Reps
@8
9
High Row
3 Sets
15 Reps
@8
10
Reverse Hyperextension
3 Sets
12 Reps
@8
Day 2
1A
Seated Dumbbell Curl
3 Sets
12 Reps
@9
1B
Skull Crusher
3 Sets
12 Reps
@9
2
21s (EZ Bar)
3 Sets
21 Reps
@8.5
3A
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3B
Reverse Tricep Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
4A
Lat Pulldown (Close Grip)
3 Sets
12 Reps
@8.5
4B
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
@8.5
5
Kettlebell Gorilla Row
2 Sets
10 Reps
@8
6A
Plate Pinch
2 Sets
2 mins
@10
6B
Reverse Wrist Curl (Barbell)
2 Sets
20 Reps
@10
Day 3
1A
Internal/eternal Rotation
2 Sets
12 Reps
@7
1B
Banded Clamshell
2 Sets
12 Reps
@7
1C
Hip Flexor Stretch
2 Sets
12 Reps
@7
1D
Stomach Vacuum
2 Sets
20 Reps
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
@9
@9
@9
3
Shrug (Barbell)
2 Sets
15 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@8
5
High Pull
4 Sets
12 Reps
@8
6
Lying Rear Lateral Raise
4 Sets
12 Reps
@8
7A
Hip Adductor (Machine)
2 Sets
12 Reps
@8
7B
Hip Abductor (Machine)
2 Sets
12 Reps
@8
8
Abs Crunch (Weighted)
3 Sets
12 Reps
@8
9
Pallof Press
2 Sets
10 Reps
@8
10
Leg Raise (Captain's Chair)
2 Sets
12 Reps
@8
Day 4
1
Lat Pulldown (Single Arm)
5 Sets
10 Reps
@8
2
Chin-Up (Weighted)
2 Sets
10 Reps
@9
3
Seated Row (Machine)
2 Sets
25 Reps
@7.5
4A
Bayesian Curl
2 Sets
20 Reps
@7.5
4B
Tricep Kickback
2 Sets
20 Reps
@7.5
5
Preacher Curl (Barbell)
2 Sets
10 Reps
@8
6
Katana Extension
3 Sets
12 Reps
@8
7
Dead Hang
2 Sets
2 mins
@9
8
Plate Pinch
2 Sets
2 mins
@9
Day 5
1
Good Morning
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
@9
@9
@9
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
10 Reps
@8
3
TRX Push-up
3 Sets
10 Reps
@7.5
4
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@8.5
5
Face Pull
4 Sets
15 Reps
@8
6
Back Extension
2 Sets
12 Reps
@8
7
Leg Extension
3 Sets
20 Reps
@8.5
8
Kettlebell Swing
2 Sets
12 Reps
@8
9
Seated Calf Raise
4 Sets
15 Reps
@8
Day 6
1A
Stomach Vacuum
2 Sets
15 Reps
@10
1B
V-Up
2 Sets
20 Reps
@9
1C
Leg Pull-In
2 Sets
20 Reps
@9
1D
Cannonball Crunch
2 Sets
20 Reps
@9
2
Jump Rope
2 Sets
3 mins
@7.5
Day 2
1A
Bayesian Curl
2 Sets
15 Reps
@7.5
1B
Tricep Kickback
3 Sets
15 Reps
@7.5
2
21s (EZ Bar)
2 Sets
21 Reps
@7.5
3
Katana Extension
2 Sets
15 Reps
@7.5
4
Dragon Flag
2 Sets
15 Reps
@9
5
Windshield Wipers
2 Sets
20 Reps
@9
6A
Internal/eternal Rotation
2 Sets
12 Reps
@7.5
6B
Band Pull Apart
2 Sets
15 Reps
@7.5
7
Eliptical
1 Set
10 mins
@8
Day 3
1A
Hip Flexor Stretch
2 Sets
12 Reps
@7.5
1B
Frog Hip Thrust
2 Sets
12 Reps
@7.5
1C
Stomach Vacuum
2 Sets
15 Reps
@7.5
1D
Banded Clamshell
2 Sets
12 Reps
@7.5
2
Kettlebell Swing
2 Sets
30 Reps
@8
3
Kettlebell Clean & Press
2 Sets
10 Reps
@7.5
4
Pull-Up (Weighted)
2 Sets
10 Reps
@7.5
5
Prowler Push
3 Sets
2 mins
@7.5
Day 4
1
Straight Arm Push Down
2 Sets
15 Reps
@8
2A
Bicep Curl (Dumbbell)
2 Sets
12 Reps
@8
2B
Pinwheel Curl
2 Sets
20 Reps
@7
3
Single Arm High Row (Cable)
2 Sets
20 Reps
@8
4A
Tricep Pushdown (Cable)
2 Sets
15 Reps
@7.5
4B
Tricep Extension (Cable)
2 Sets
15 Reps
@7.5
5
One Arm Lateral Raise (Cable)
2 Sets
12 Reps
@8
6
Seated Row (Machine)
2 Sets
20 Reps
@8
Day 5
1A
Banded Clamshell
2 Sets
20 Reps
@7.5
1B
Single Leg Hip Thrust
2 Sets
20 Reps
@7.5
1C
Band Pull Apart
2 Sets
20 Reps
@7.5
2A
Cable Crossover
2 Sets
14 Reps
@7.5
2B
Face Pull
2 Sets
20 Reps
@7.5
3A
Lunge (Dumbbell)
2 Sets
14 Reps
@7.5
3B
Stiff Leg Deadlift (Dumbbell)
2 Sets
10 Reps
@7.5
4
Clean (Barbell)
2 Sets
10 Reps
@7.5
5
1km Row
1 Set
10 mins
@8
Day 1
1A
Lat Pulldown
2 Sets
15 Reps
@7.5
1B
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@7.5
2A
Dip (Weighted)
2 Sets
12 Reps
@7.5
2B
Shoulder Press (Machine)
2 Sets
15 Reps
@7.5
3A
Leg Extension
2 Sets
15 Reps
@7.5
3B
Lying Leg Curl
2 Sets
15 Reps
@7.5
4A
Chest Fly (Machine)
2 Sets
15 Reps
@7.5
4B
Rear Delt Fly
2 Sets
15 Reps
@7.5
Day 2
1A
Bayesian Curl
2 Sets
15 Reps
@7.5
1B
Tricep Kickback
3 Sets
15 Reps
@7.5
2
21s (EZ Bar)
2 Sets
21 Reps
@7.5
3
Katana Extension
2 Sets
15 Reps
@7.5
4
Dragon Flag
2 Sets
15 Reps
@9
5
Windshield Wipers
2 Sets
20 Reps
@9
6A
Internal/eternal Rotation
2 Sets
12 Reps
@7.5
6B
Band Pull Apart
2 Sets
15 Reps
@7.5
7
Eliptical
1 Set
10 mins
@8
Day 3
1A
Hip Flexor Stretch
2 Sets
12 Reps
@7.5
1B
Frog Hip Thrust
2 Sets
12 Reps
@7.5
1C
Stomach Vacuum
2 Sets
15 Reps
@7.5
1D
Banded Clamshell
2 Sets
12 Reps
@7.5
2
Kettlebell Swing
2 Sets
30 Reps
@8
3
Kettlebell Clean & Press
2 Sets
10 Reps
@7.5
4
Pull-Up (Weighted)
2 Sets
10 Reps
@7.5
5
Prowler Push
3 Sets
2 mins
@7.5
Day 4
1
Straight Arm Push Down
2 Sets
15 Reps
@8
2A
Bicep Curl (Dumbbell)
2 Sets
12 Reps
@8
2B
Pinwheel Curl
2 Sets
20 Reps
@7
3
Single Arm High Row (Cable)
2 Sets
20 Reps
@8
4A
Tricep Pushdown (Cable)
2 Sets
15 Reps
@7.5
4B
Tricep Extension (Cable)
2 Sets
15 Reps
@7.5
5
One Arm Lateral Raise (Cable)
2 Sets
12 Reps
@8
6
Seated Row (Machine)
2 Sets
20 Reps
@8
Day 5
1A
Banded Clamshell
2 Sets
20 Reps
@7.5
1B
Single Leg Hip Thrust
2 Sets
20 Reps
@7.5
1C
Band Pull Apart
2 Sets
20 Reps
@7.5
2A
Cable Crossover
2 Sets
14 Reps
@7.5
2B
Face Pull
2 Sets
20 Reps
@7.5
3A
Lunge (Dumbbell)
2 Sets
14 Reps
@7.5
3B
Stiff Leg Deadlift (Dumbbell)
2 Sets
10 Reps
@7.5
4
Clean (Barbell)
2 Sets
10 Reps
@7.5
5
1km Row
1 Set
10 mins
@8
Day 1
1A
Lat Pulldown
2 Sets
15 Reps
@7.5
1B
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@7.5
2A
Dip (Weighted)
2 Sets
12 Reps
@7.5
2B
Shoulder Press (Machine)
2 Sets
15 Reps
@7.5
3A
Leg Extension
2 Sets
15 Reps
@7.5
3B
Lying Leg Curl
2 Sets
15 Reps
@7.5
4A
Chest Fly (Machine)
2 Sets
15 Reps
@7.5
4B
Rear Delt Fly
2 Sets
15 Reps
@7.5
Day 2
1A
Bayesian Curl
2 Sets
15 Reps
@7.5
1B
Tricep Kickback
3 Sets
15 Reps
@7.5
2
21s (EZ Bar)
2 Sets
21 Reps
@7.5
3
Katana Extension
2 Sets
15 Reps
@7.5
4
Dragon Flag
2 Sets
15 Reps
@9
5
Windshield Wipers
2 Sets
20 Reps
@9
6A
Internal/eternal Rotation
2 Sets
12 Reps
@7.5
6B
Band Pull Apart
2 Sets
15 Reps
@7.5
7
Eliptical
1 Set
10 mins
@8
Day 3
1A
Hip Flexor Stretch
2 Sets
12 Reps
@7.5
1B
Frog Hip Thrust
2 Sets
12 Reps
@7.5
1C
Stomach Vacuum
2 Sets
15 Reps
@7.5
1D
Banded Clamshell
2 Sets
12 Reps
@7.5
2
Kettlebell Swing
2 Sets
30 Reps
@8
3
Kettlebell Clean & Press
2 Sets
10 Reps
@7.5
4
Pull-Up (Weighted)
2 Sets
10 Reps
@7.5
5
Prowler Push
3 Sets
2 mins
@7.5
Day 4
1
Straight Arm Push Down
2 Sets
15 Reps
@8
2A
Bicep Curl (Dumbbell)
2 Sets
12 Reps
@8
2B
Pinwheel Curl
2 Sets
20 Reps
@7
3
Single Arm High Row (Cable)
2 Sets
20 Reps
@8
4A
Tricep Pushdown (Cable)
2 Sets
15 Reps
@7.5
4B
Tricep Extension (Cable)
2 Sets
15 Reps
@7.5
5
One Arm Lateral Raise (Cable)
2 Sets
12 Reps
@8
6
Seated Row (Machine)
2 Sets
20 Reps
@8
Day 5
1A
Banded Clamshell
2 Sets
20 Reps
@7.5
1B
Single Leg Hip Thrust
2 Sets
20 Reps
@7.5
1C
Band Pull Apart
2 Sets
20 Reps
@7.5
2A
Cable Crossover
2 Sets
14 Reps
@7.5
2B
Face Pull
2 Sets
20 Reps
@7.5
3A
Lunge (Dumbbell)
2 Sets
14 Reps
@7.5
3B
Stiff Leg Deadlift (Dumbbell)
2 Sets
10 Reps
@7.5
4
Clean (Barbell)
2 Sets
10 Reps
@7.5
5
1km Row
1 Set
10 mins
@8
Day 1
1A
Lat Pulldown
2 Sets
15 Reps
@7.5
1B
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@7.5
2A
Dip (Weighted)
2 Sets
12 Reps
@7.5
2B
Shoulder Press (Machine)
2 Sets
15 Reps
@7.5
3A
Leg Extension
2 Sets
15 Reps
@7.5
3B
Lying Leg Curl
2 Sets
15 Reps
@7.5
4A
Chest Fly (Machine)
2 Sets
15 Reps
@7.5
4B
Rear Delt Fly
2 Sets
15 Reps
@7.5