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Beast
by Rhyce W.
1 athletes joined
Program Description
Big legs Big arms Big shoulders Big bobalons
Program Overview
Level
Novice
Goal
Bodybuilding, Powerlifting, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
80 minutes
Created
May 15, 2024 03:46
Last Edited
May 20, 2024 12:01
down_app
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
2 Sets
2 Sets
3 Reps
5 Reps
@7.5
@7.5
2
Hack Squat
2 Sets
10 Reps
3
Leg Extension
1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
4
Leg Curl
1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
5
Lying Leg Curl
2 Sets
15 Reps
6
Seated Calf Raise
2 Sets
10 Reps
7
Standing Calf Raise
2 Sets
15 Reps
Day 2
1
Incline Chest Press (Machine)
3 Sets
10 Reps
2
Chest Press (Machine)
3 Sets
12 Reps
3
Chest Fly (Dumbbell)
3 Sets
12 Reps
4
Chest Fly (Machine)
3 Sets
15 Reps
5
Bench Press (Paused)
4 Sets
5 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
7
Single Arm Pushdown
4 Sets
20 Reps
8
Lying Tricep Extension (Barbell)
2 Sets
10 Reps
Day 3
1
Lat Pulldown
2 Sets
2 Sets
20 Reps
12 Reps
2
Lat Pulldown (Close Grip)
3 Sets
20 Reps
3
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
5 Reps
10 Reps
12 Reps
4
Seated Row (Cable)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
5
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
6
2km Row
1 Set
20 mins
Day 4
1
Squat (Barbell)
2 Sets
2 Sets
3 Reps
5 Reps
@7.5
@7.5
2
Hack Squat
2 Sets
10 Reps
3
Leg Extension
1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
4
Leg Curl
1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
5
Lying Leg Curl
2 Sets
10 Reps
6
Seated Calf Raise
2 Sets
10 Reps
7
Standing Calf Raise
2 Sets
15 Reps
Day 5
1
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
2
Lateral Raise (Dumbbell)
2 Sets
20 Reps
3
Front Raise
2 Sets
20 Reps
4
Lateral Raise (Machine)
2 Sets
25 Reps
5
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
6
Bicep Curl (EZ Bar)
2 Sets
15 Reps
7
Bicep Curl (Machine)
4 Sets
20 Reps
Day 1
1
Squat (Barbell)
2 Sets
2 Sets
3 Reps
5 Reps
@7.5
@7.5
2
Hack Squat
2 Sets
10 Reps
3
Leg Extension
1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
4
Leg Curl
1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
5
Lying Leg Curl
2 Sets
15 Reps
6
Seated Calf Raise
2 Sets
10 Reps
7
Standing Calf Raise
2 Sets
15 Reps
Day 2
1
Incline Chest Press (Machine)
3 Sets
10 Reps
2
Chest Press (Machine)
3 Sets
12 Reps
3
Chest Fly (Dumbbell)
3 Sets
12 Reps
4
Chest Fly (Machine)
3 Sets
15 Reps
5
Bench Press (Paused)
4 Sets
5 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
7
Single Arm Pushdown
4 Sets
20 Reps
8
Lying Tricep Extension (Barbell)
2 Sets
10 Reps
Day 3
1
Lat Pulldown
2 Sets
2 Sets
20 Reps
12 Reps
2
Lat Pulldown (Close Grip)
3 Sets
20 Reps
3
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
5 Reps
10 Reps
12 Reps
4
Seated Row (Cable)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
5
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
6
2km Row
1 Set
20 mins
Day 4
1
Squat (Barbell)
2 Sets
2 Sets
3 Reps
5 Reps
@7.5
@7.5
2
Hack Squat
2 Sets
10 Reps
3
Leg Extension
1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
4
Leg Curl
1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
5
Lying Leg Curl
2 Sets
10 Reps
6
Seated Calf Raise
2 Sets
10 Reps
7
Standing Calf Raise
2 Sets
15 Reps
Day 5
1
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
2
Lateral Raise (Dumbbell)
2 Sets
20 Reps
3
Front Raise
2 Sets
20 Reps
4
Lateral Raise (Machine)
2 Sets
25 Reps
5
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
6
Bicep Curl (EZ Bar)
2 Sets
15 Reps
7
Bicep Curl (Machine)
4 Sets
20 Reps
Day 1
1
Squat (Barbell)
2 Sets
2 Sets
3 Reps
5 Reps
@7.5
@7.5
2
Hack Squat
2 Sets
10 Reps
3
Leg Extension
1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
4
Leg Curl
1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
5
Lying Leg Curl
2 Sets
15 Reps
6
Seated Calf Raise
2 Sets
10 Reps
7
Standing Calf Raise
2 Sets
15 Reps
Day 2
1
Incline Chest Press (Machine)
3 Sets
10 Reps
2
Chest Press (Machine)
3 Sets
12 Reps
3
Chest Fly (Dumbbell)
3 Sets
12 Reps
4
Chest Fly (Machine)
3 Sets
15 Reps
5
Bench Press (Paused)
4 Sets
5 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
7
Single Arm Pushdown
4 Sets
20 Reps
8
Lying Tricep Extension (Barbell)
2 Sets
10 Reps
Day 3
1
Lat Pulldown
2 Sets
2 Sets
20 Reps
12 Reps
2
Lat Pulldown (Close Grip)
3 Sets
20 Reps
3
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
5 Reps
10 Reps
12 Reps
4
Seated Row (Cable)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
5
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
6
2km Row
1 Set
20 mins
Day 4
1
Squat (Barbell)
2 Sets
2 Sets
3 Reps
5 Reps
@7.5
@7.5
2
Hack Squat
2 Sets
10 Reps
3
Leg Extension
1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
4
Leg Curl
1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
5
Lying Leg Curl
2 Sets
10 Reps
6
Seated Calf Raise
2 Sets
10 Reps
7
Standing Calf Raise
2 Sets
15 Reps
Day 5
1
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
2
Lateral Raise (Dumbbell)
2 Sets
20 Reps
3
Front Raise
2 Sets
20 Reps
4
Lateral Raise (Machine)
2 Sets
25 Reps
5
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
6
Bicep Curl (EZ Bar)
2 Sets
15 Reps
7
Bicep Curl (Machine)
4 Sets
20 Reps
Day 1
1
Squat (Barbell)
2 Sets
2 Sets
3 Reps
5 Reps
@7.5
@7.5
2
Hack Squat
2 Sets
10 Reps
3
Leg Extension
1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
4
Leg Curl
1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
5
Lying Leg Curl
2 Sets
15 Reps
6
Seated Calf Raise
2 Sets
10 Reps
7
Standing Calf Raise
2 Sets
15 Reps
Day 2
1
Incline Chest Press (Machine)
3 Sets
10 Reps
2
Chest Press (Machine)
3 Sets
12 Reps
3
Chest Fly (Dumbbell)
3 Sets
12 Reps
4
Chest Fly (Machine)
3 Sets
15 Reps
5
Bench Press (Paused)
4 Sets
5 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
7
Single Arm Pushdown
4 Sets
20 Reps
8
Lying Tricep Extension (Barbell)
2 Sets
10 Reps
Day 3
1
Lat Pulldown
2 Sets
2 Sets
20 Reps
12 Reps
2
Lat Pulldown (Close Grip)
3 Sets
20 Reps
3
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
5 Reps
10 Reps
12 Reps
4
Seated Row (Cable)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
5
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
6
2km Row
1 Set
20 mins
Day 4
1
Squat (Barbell)
2 Sets
2 Sets
3 Reps
5 Reps
@7.5
@7.5
2
Hack Squat
2 Sets
10 Reps
3
Leg Extension
1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
4
Leg Curl
1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
5
Lying Leg Curl
2 Sets
10 Reps
6
Seated Calf Raise
2 Sets
10 Reps
7
Standing Calf Raise
2 Sets
15 Reps
Day 5
1
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
2
Lateral Raise (Dumbbell)
2 Sets
20 Reps
3
Front Raise
2 Sets
20 Reps
4
Lateral Raise (Machine)
2 Sets
25 Reps
5
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
6
Bicep Curl (EZ Bar)
2 Sets
15 Reps
7
Bicep Curl (Machine)
4 Sets
20 Reps
Day 1
1
Squat (Barbell)
2 Sets
2 Sets
3 Reps
5 Reps
@7.5
@7.5
2
Hack Squat
2 Sets
10 Reps
3
Leg Extension
1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
4
Leg Curl
1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
5
Lying Leg Curl
2 Sets
15 Reps
6
Seated Calf Raise
2 Sets
10 Reps
7
Standing Calf Raise
2 Sets
15 Reps
Day 2
1
Incline Chest Press (Machine)
3 Sets
10 Reps
2
Chest Press (Machine)
3 Sets
12 Reps
3
Chest Fly (Dumbbell)
3 Sets
12 Reps
4
Chest Fly (Machine)
3 Sets
15 Reps
5
Bench Press (Paused)
4 Sets
5 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
7
Single Arm Pushdown
4 Sets
20 Reps
8
Lying Tricep Extension (Barbell)
2 Sets
10 Reps
Day 3
1
Lat Pulldown
2 Sets
2 Sets
20 Reps
12 Reps
2
Lat Pulldown (Close Grip)
3 Sets
20 Reps
3
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
5 Reps
10 Reps
12 Reps
4
Seated Row (Cable)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
5
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
6
2km Row
1 Set
20 mins
Day 4
1
Squat (Barbell)
2 Sets
2 Sets
3 Reps
5 Reps
@7.5
@7.5
2
Hack Squat
2 Sets
10 Reps
3
Leg Extension
1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
4
Leg Curl
1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
5
Lying Leg Curl
2 Sets
10 Reps
6
Seated Calf Raise
2 Sets
10 Reps
7
Standing Calf Raise
2 Sets
15 Reps
Day 5
1
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
2
Lateral Raise (Dumbbell)
2 Sets
20 Reps
3
Front Raise
2 Sets
20 Reps
4
Lateral Raise (Machine)
2 Sets
25 Reps
5
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
6
Bicep Curl (EZ Bar)
2 Sets
15 Reps
7
Bicep Curl (Machine)
4 Sets
20 Reps
Day 1
1
Squat (Barbell)
2 Sets
2 Sets
3 Reps
5 Reps
@7.5
@7.5
2
Hack Squat
2 Sets
10 Reps
3
Leg Extension
1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
4
Leg Curl
1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
5
Lying Leg Curl
2 Sets
15 Reps
6
Seated Calf Raise
2 Sets
10 Reps
7
Standing Calf Raise
2 Sets
15 Reps
Day 2
1
Incline Chest Press (Machine)
3 Sets
10 Reps
2
Chest Press (Machine)
3 Sets
12 Reps
3
Chest Fly (Dumbbell)
3 Sets
12 Reps
4
Chest Fly (Machine)
3 Sets
15 Reps
5
Bench Press (Paused)
4 Sets
5 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
7
Single Arm Pushdown
4 Sets
20 Reps
8
Lying Tricep Extension (Barbell)
2 Sets
10 Reps
Day 3
1
Lat Pulldown
2 Sets
2 Sets
20 Reps
12 Reps
2
Lat Pulldown (Close Grip)
3 Sets
20 Reps
3
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
5 Reps
10 Reps
12 Reps
4
Seated Row (Cable)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
5
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
6
2km Row
1 Set
20 mins
Day 4
1
Squat (Barbell)
2 Sets
2 Sets
3 Reps
5 Reps
@7.5
@7.5
2
Hack Squat
2 Sets
10 Reps
3
Leg Extension
1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
4
Leg Curl
1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
5
Lying Leg Curl
2 Sets
10 Reps
6
Seated Calf Raise
2 Sets
10 Reps
7
Standing Calf Raise
2 Sets
15 Reps
Day 5
1
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
2
Lateral Raise (Dumbbell)
2 Sets
20 Reps
3
Front Raise
2 Sets
20 Reps
4
Lateral Raise (Machine)
2 Sets
25 Reps
5
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
6
Bicep Curl (EZ Bar)
2 Sets
15 Reps
7
Bicep Curl (Machine)
4 Sets
20 Reps
Day 1
1
Squat (Barbell)
2 Sets
2 Sets
3 Reps
5 Reps
@7.5
@7.5
2
Hack Squat
2 Sets
10 Reps
3
Leg Extension
1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
4
Leg Curl
1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
5
Lying Leg Curl
2 Sets
15 Reps
6
Seated Calf Raise
2 Sets
10 Reps
7
Standing Calf Raise
2 Sets
15 Reps
Day 2
1
Incline Chest Press (Machine)
3 Sets
10 Reps
2
Chest Press (Machine)
3 Sets
12 Reps
3
Chest Fly (Dumbbell)
3 Sets
12 Reps
4
Chest Fly (Machine)
3 Sets
15 Reps
5
Bench Press (Paused)
4 Sets
5 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
7
Single Arm Pushdown
4 Sets
20 Reps
8
Lying Tricep Extension (Barbell)
2 Sets
10 Reps
Day 3
1
Lat Pulldown
2 Sets
2 Sets
20 Reps
12 Reps
2
Lat Pulldown (Close Grip)
3 Sets
20 Reps
3
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
5 Reps
10 Reps
12 Reps
4
Seated Row (Cable)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
5
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
6
2km Row
1 Set
20 mins
Day 4
1
Squat (Barbell)
2 Sets
2 Sets
3 Reps
5 Reps
@7.5
@7.5
2
Hack Squat
2 Sets
10 Reps
3
Leg Extension
1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
4
Leg Curl
1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
5
Lying Leg Curl
2 Sets
10 Reps
6
Seated Calf Raise
2 Sets
10 Reps
7
Standing Calf Raise
2 Sets
15 Reps
Day 5
1
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
2
Lateral Raise (Dumbbell)
2 Sets
20 Reps
3
Front Raise
2 Sets
20 Reps
4
Lateral Raise (Machine)
2 Sets
25 Reps
5
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
6
Bicep Curl (EZ Bar)
2 Sets
15 Reps
7
Bicep Curl (Machine)
4 Sets
20 Reps
Day 1
1
Squat (Barbell)
2 Sets
2 Sets
3 Reps
5 Reps
@7.5
@7.5
2
Hack Squat
3 Sets
10 Reps
3
Leg Extension
1 Set
1 Set
2 Sets
20 Reps
15 Reps
10 Reps
4
Leg Curl
1 Set
1 Set
2 Sets
20 Reps
15 Reps
10 Reps
5
Lying Leg Curl
3 Sets
10 Reps
6
Seated Calf Raise
2 Sets
10 Reps
7
Standing Calf Raise
2 Sets
15 Reps
Day 2
1
Incline Chest Press (Machine)
3 Sets
10 Reps
2
Chest Press (Machine)
3 Sets
12 Reps
3
Chest Fly (Dumbbell)
3 Sets
12 Reps
4
Chest Fly (Machine)
3 Sets
15 Reps
5
Incline Chest Fly (Dumbbell)
3 Sets
10 Reps
6
Bench Press (Paused)
4 Sets
5 Reps
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
8
Single Arm Pushdown
4 Sets
20 Reps
9
Lying Tricep Extension (Barbell)
2 Sets
10 Reps
Day 3
1
Lat Pulldown
2 Sets
2 Sets
20 Reps
12 Reps
2
Lat Pulldown (Close Grip)
3 Sets
20 Reps
3
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
5 Reps
10 Reps
12 Reps
4
Seated Row (Cable)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
5
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
6
2km Row
1 Set
20 mins
Day 4
1
Squat (Barbell)
2 Sets
2 Sets
3 Reps
5 Reps
@7.5
@7.5
2
Hack Squat
3 Sets
10 Reps
3
Leg Extension
1 Set
1 Set
2 Sets
20 Reps
15 Reps
10 Reps
4
Leg Curl
1 Set
1 Set
2 Sets
20 Reps
15 Reps
10 Reps
5
Lying Leg Curl
3 Sets
10 Reps
6
Seated Calf Raise
2 Sets
10 Reps
7
Standing Calf Raise
2 Sets
15 Reps
Day 5
1
Shoulder Press (Plate Loaded)
4 Sets
12 Reps
2
Lateral Raise (Dumbbell)
3 Sets
20 Reps
3
Front Raise
3 Sets
20 Reps
4
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
5
Lateral Raise (Machine)
2 Sets
25 Reps
Day 1
1
Squat (Barbell)
2 Sets
2 Sets
3 Reps
5 Reps
@7.5
@7.5
2
Hack Squat
2 Sets
10 Reps
3
Leg Extension
1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
4
Leg Curl
1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
5
Lying Leg Curl
2 Sets
15 Reps
6
Seated Calf Raise
2 Sets
10 Reps
7
Standing Calf Raise
2 Sets
15 Reps
Day 2
1
Incline Chest Press (Machine)
3 Sets
10 Reps
2
Chest Press (Machine)
3 Sets
12 Reps
3
Chest Fly (Dumbbell)
3 Sets
12 Reps
4
Chest Fly (Machine)
3 Sets
15 Reps
5
Bench Press (Paused)
4 Sets
5 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
7
Single Arm Pushdown
4 Sets
20 Reps
8
Lying Tricep Extension (Barbell)
2 Sets
10 Reps
Day 3
1
Lat Pulldown
2 Sets
2 Sets
20 Reps
12 Reps
2
Lat Pulldown (Close Grip)
3 Sets
20 Reps
3
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
5 Reps
10 Reps
12 Reps
4
Seated Row (Cable)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
5
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
6
2km Row
1 Set
20 mins
Day 4
1
Squat (Barbell)
2 Sets
2 Sets
3 Reps
5 Reps
@7.5
@7.5
2
Hack Squat
2 Sets
10 Reps
3
Leg Extension
1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
4
Leg Curl
1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
5
Lying Leg Curl
2 Sets
10 Reps
6
Seated Calf Raise
2 Sets
10 Reps
7
Standing Calf Raise
2 Sets
15 Reps
Day 5
1
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
2
Lateral Raise (Dumbbell)
2 Sets
20 Reps
3
Front Raise
2 Sets
20 Reps
4
Lateral Raise (Machine)
2 Sets
25 Reps
5
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
6
Bicep Curl (EZ Bar)
2 Sets
15 Reps
7
Bicep Curl (Machine)
4 Sets
20 Reps
Day 1
1
Squat (Barbell)
2 Sets
2 Sets
3 Reps
5 Reps
@7.5
@7.5
2
Hack Squat
2 Sets
10 Reps
3
Leg Extension
1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
4
Leg Curl
1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
5
Lying Leg Curl
2 Sets
15 Reps
6
Seated Calf Raise
2 Sets
10 Reps
7
Standing Calf Raise
2 Sets
15 Reps
Day 2
1
Incline Chest Press (Machine)
3 Sets
10 Reps
2
Chest Press (Machine)
3 Sets
12 Reps
3
Chest Fly (Dumbbell)
3 Sets
12 Reps
4
Chest Fly (Machine)
3 Sets
15 Reps
5
Bench Press (Paused)
4 Sets
5 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
7
Single Arm Pushdown
4 Sets
20 Reps
8
Lying Tricep Extension (Barbell)
2 Sets
10 Reps
Day 3
1
Lat Pulldown
2 Sets
2 Sets
20 Reps
12 Reps
2
Lat Pulldown (Close Grip)
3 Sets
20 Reps
3
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
5 Reps
10 Reps
12 Reps
4
Seated Row (Cable)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
5
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
6
2km Row
1 Set
20 mins
Day 4
1
Squat (Barbell)
2 Sets
2 Sets
3 Reps
5 Reps
@7.5
@7.5
2
Hack Squat
2 Sets
10 Reps
3
Leg Extension
1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
4
Leg Curl
1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
5
Lying Leg Curl
2 Sets
10 Reps
6
Seated Calf Raise
2 Sets
10 Reps
7
Standing Calf Raise
2 Sets
15 Reps
Day 5
1
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
2
Lateral Raise (Dumbbell)
2 Sets
20 Reps
3
Front Raise
2 Sets
20 Reps
4
Lateral Raise (Machine)
2 Sets
25 Reps
5
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
6
Bicep Curl (EZ Bar)
2 Sets
15 Reps
7
Bicep Curl (Machine)
4 Sets
20 Reps
Day 1
1
Squat (Barbell)
2 Sets
2 Sets
3 Reps
5 Reps
@7.5
@7.5
2
Hack Squat
2 Sets
10 Reps
3
Leg Extension
1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
4
Leg Curl
1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
5
Lying Leg Curl
2 Sets
15 Reps
6
Seated Calf Raise
2 Sets
10 Reps
7
Standing Calf Raise
2 Sets
15 Reps
Day 2
1
Incline Chest Press (Machine)
3 Sets
10 Reps
2
Chest Press (Machine)
3 Sets
12 Reps
3
Chest Fly (Dumbbell)
3 Sets
12 Reps
4
Chest Fly (Machine)
3 Sets
15 Reps
5
Bench Press (Paused)
4 Sets
5 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
7
Single Arm Pushdown
4 Sets
20 Reps
8
Lying Tricep Extension (Barbell)
2 Sets
10 Reps
Day 3
1
Lat Pulldown
2 Sets
2 Sets
20 Reps
12 Reps
2
Lat Pulldown (Close Grip)
3 Sets
20 Reps
3
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
5 Reps
10 Reps
12 Reps
4
Seated Row (Cable)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
5
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
6
2km Row
1 Set
20 mins
Day 4
1
Squat (Barbell)
2 Sets
2 Sets
3 Reps
5 Reps
@7.5
@7.5
2
Hack Squat
2 Sets
10 Reps
3
Leg Extension
1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
4
Leg Curl
1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
5
Lying Leg Curl
2 Sets
10 Reps
6
Seated Calf Raise
2 Sets
10 Reps
7
Standing Calf Raise
2 Sets
15 Reps
Day 5
1
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
2
Lateral Raise (Dumbbell)
2 Sets
20 Reps
3
Front Raise
2 Sets
20 Reps
4
Lateral Raise (Machine)
2 Sets
25 Reps
5
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
6
Bicep Curl (EZ Bar)
2 Sets
15 Reps
7
Bicep Curl (Machine)
4 Sets
20 Reps
Day 1
1
Squat (Barbell)
2 Sets
2 Sets
3 Reps
5 Reps
@7.5
@7.5
2
Hack Squat
2 Sets
10 Reps
3
Leg Extension
1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
4
Leg Curl
1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
5
Lying Leg Curl
2 Sets
15 Reps
6
Seated Calf Raise
2 Sets
10 Reps
7
Standing Calf Raise
2 Sets
15 Reps
Day 2
1
Incline Chest Press (Machine)
3 Sets
10 Reps
2
Chest Press (Machine)
3 Sets
12 Reps
3
Chest Fly (Dumbbell)
3 Sets
12 Reps
4
Chest Fly (Machine)
3 Sets
15 Reps
5
Bench Press (Paused)
4 Sets
5 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
7
Single Arm Pushdown
4 Sets
20 Reps
8
Lying Tricep Extension (Barbell)
2 Sets
10 Reps
Day 3
1
Lat Pulldown
2 Sets
2 Sets
20 Reps
12 Reps
2
Lat Pulldown (Close Grip)
3 Sets
20 Reps
3
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
5 Reps
10 Reps
12 Reps
4
Seated Row (Cable)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
5
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
6
2km Row
1 Set
20 mins
Day 4
1
Squat (Barbell)
2 Sets
2 Sets
3 Reps
5 Reps
@7.5
@7.5
2
Hack Squat
2 Sets
10 Reps
3
Leg Extension
1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
4
Leg Curl
1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
5
Lying Leg Curl
2 Sets
10 Reps
6
Seated Calf Raise
2 Sets
10 Reps
7
Standing Calf Raise
2 Sets
15 Reps
Day 5
1
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
2
Lateral Raise (Dumbbell)
2 Sets
20 Reps
3
Front Raise
2 Sets
20 Reps
4
Lateral Raise (Machine)
2 Sets
25 Reps
5
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
6
Bicep Curl (EZ Bar)
2 Sets
15 Reps
7
Bicep Curl (Machine)
4 Sets
20 Reps