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Beast Mode
by Joe W.
14 athletes joined
5.0
(1 rating)
Program Description
This muscle building and fat loss program is designed to push you to your limits with outstanding results.
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Muscle & Sculpting, Powerbuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
70 minutes
Created
Jan 10, 2024 07:47
Last Edited
Jun 07, 2024 09:03
down_app
Week 1
1 / 8 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
4
Chest Fly (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
5
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
6
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
7
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
8
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
9
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
10
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
11
Dip (Bodyweight)
3 Sets
10 Reps
Day 3
1
Hammer Curl
3 Sets
5 Reps
2
Alternating Dumbbell Curl
3 Sets
5 Reps
3
Bicep Curl (Dumbbell)
3 Sets
5 Reps
4
Push Up
9 Sets
5 Reps
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@7
@8
@9
6
Front Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
7
Tricep Pushdown (Cable)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
8
Bicep Curl (EZ Bar)
1 Set
1 Set
7 Reps
7 Reps
@8
@9
9
Overhead Tricep Extension (Cable)
1 Set
1 Set
7 Reps
7 Reps
@8
@9
10
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
11
Preacher Curl (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@7
@8
12
Incline Curl (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@7
@8
13
Wrist Curls
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
14
Chin-Up (Bodyweight)
1 Set
1 Set
10+ Reps
10+ Reps
@8
@9
15
Dip (Bodyweight)
1 Set
1 Set
10+ Reps
10+ Reps
@8
@9
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@9
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
3
Reverse Lunge (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
4
Hack Squat
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
5
Glute Bridge (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
6
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
7
Leg Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
8
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@9
2
Deficit Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@9
3
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@9
4
Stiff Leg Deadlift
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@9
5
Sumo Squat
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@9
6
Front Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@8
@9
7
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
8
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
9
Seated Calf Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
10
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
11
Glute Bridge (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
4
Chest Fly (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
5
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
6
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
7
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
8
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
9
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
10
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
11
Dip (Bodyweight)
3 Sets
10 Reps
Day 3
1
Hammer Curl
3 Sets
5 Reps
2
Alternating Dumbbell Curl
3 Sets
5 Reps
3
Bicep Curl (Dumbbell)
3 Sets
5 Reps
4
Push Up
9 Sets
5 Reps
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@7
@8
@9
6
Front Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
7
Tricep Pushdown (Cable)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
8
Bicep Curl (EZ Bar)
1 Set
1 Set
7 Reps
7 Reps
@8
@9
9
Overhead Tricep Extension (Cable)
1 Set
1 Set
7 Reps
7 Reps
@8
@9
10
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
11
Preacher Curl (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@7
@8
12
Incline Curl (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@7
@8
13
Wrist Curls
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
14
Chin-Up (Bodyweight)
1 Set
1 Set
10+ Reps
10+ Reps
@8
@9
15
Dip (Bodyweight)
1 Set
1 Set
10+ Reps
10+ Reps
@8
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@9
2
Deficit Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@9
3
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9
4
Stiff Leg Deadlift
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@9
5
Sumo Squat
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@9
6
Front Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@8
@9
7
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
8
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
9
Seated Calf Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
10
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
11
Glute Bridge (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@9
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
3
Reverse Lunge (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
4
Hack Squat
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
5
Glute Bridge (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
6
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
7
Leg Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
8
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
4
Chest Fly (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
5
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
6
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
7
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
8
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
9
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
10
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
11
Dip (Bodyweight)
3 Sets
10 Reps
Day 3
1
Hammer Curl
3 Sets
5 Reps
2
Alternating Dumbbell Curl
3 Sets
5 Reps
3
Bicep Curl (Dumbbell)
3 Sets
5 Reps
4
Push Up
9 Sets
5 Reps
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@7
@8
@9
6
Front Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
7
Tricep Pushdown (Cable)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
8
Bicep Curl (EZ Bar)
1 Set
1 Set
7 Reps
7 Reps
@8
@9
9
Overhead Tricep Extension (Cable)
1 Set
1 Set
7 Reps
7 Reps
@8
@9
10
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
11
Preacher Curl (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@7
@8
12
Incline Curl (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@7
@8
13
Wrist Curls
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
14
Chin-Up (Bodyweight)
1 Set
1 Set
10+ Reps
10+ Reps
@8
@9
15
Dip (Bodyweight)
1 Set
1 Set
10+ Reps
10+ Reps
@8
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@9
2
Deficit Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@9
3
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9
4
Stiff Leg Deadlift
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@9
5
Sumo Squat
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@9
6
Front Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@8
@9
7
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
8
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
9
Seated Calf Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
10
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
11
Glute Bridge (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@9
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
3
Reverse Lunge (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
4
Hack Squat
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
5
Glute Bridge (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
6
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
7
Leg Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
8
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
4
Chest Fly (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
5
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
6
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
7
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
8
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
9
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
10
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
11
Dip (Bodyweight)
3 Sets
10 Reps
Day 3
1
Hammer Curl
3 Sets
5 Reps
2
Alternating Dumbbell Curl
3 Sets
5 Reps
3
Bicep Curl (Dumbbell)
3 Sets
5 Reps
4
Push Up
9 Sets
5 Reps
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@7
@8
@9
6
Front Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
7
Tricep Pushdown (Cable)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
8
Bicep Curl (EZ Bar)
1 Set
1 Set
7 Reps
7 Reps
@8
@9
9
Overhead Tricep Extension (Cable)
1 Set
1 Set
7 Reps
7 Reps
@8
@9
10
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
11
Preacher Curl (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@7
@8
12
Incline Curl (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@7
@8
13
Wrist Curls
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
14
Chin-Up (Bodyweight)
1 Set
1 Set
10+ Reps
10+ Reps
@8
@9
15
Dip (Bodyweight)
1 Set
1 Set
10+ Reps
10+ Reps
@8
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@9
2
Deficit Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@9
3
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9
4
Stiff Leg Deadlift
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@9
5
Sumo Squat
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@9
6
Front Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@8
@9
7
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
8
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
9
Seated Calf Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
10
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
11
Glute Bridge (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@9
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
3
Reverse Lunge (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
4
Hack Squat
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
5
Glute Bridge (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
6
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
7
Leg Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
8
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
4
Chest Fly (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
5
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
6
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
7
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
8
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
9
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
10
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
11
Dip (Bodyweight)
3 Sets
10 Reps
Day 3
1
Hammer Curl
3 Sets
5 Reps
2
Alternating Dumbbell Curl
3 Sets
5 Reps
3
Bicep Curl (Dumbbell)
3 Sets
5 Reps
4
Push Up
9 Sets
5 Reps
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@7
@8
@9
6
Front Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
7
Tricep Pushdown (Cable)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
8
Bicep Curl (EZ Bar)
1 Set
1 Set
7 Reps
7 Reps
@8
@9
9
Overhead Tricep Extension (Cable)
1 Set
1 Set
7 Reps
7 Reps
@8
@9
10
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
11
Preacher Curl (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@7
@8
12
Incline Curl (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@7
@8
13
Wrist Curls
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
14
Chin-Up (Bodyweight)
1 Set
1 Set
10+ Reps
10+ Reps
@8
@9
15
Dip (Bodyweight)
1 Set
1 Set
10+ Reps
10+ Reps
@8
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@9
2
Deficit Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@9
3
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9
4
Stiff Leg Deadlift
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@9
5
Sumo Squat
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@9
6
Front Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@8
@9
7
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
8
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
9
Seated Calf Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
10
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
11
Glute Bridge (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@9
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
3
Reverse Lunge (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
4
Hack Squat
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
5
Glute Bridge (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
6
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
7
Leg Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
8
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
4
Chest Fly (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
5
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
6
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
7
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
8
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
9
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
10
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
11
Dip (Bodyweight)
3 Sets
10 Reps
Day 3
1
Hammer Curl
3 Sets
5 Reps
2
Alternating Dumbbell Curl
3 Sets
5 Reps
3
Bicep Curl (Dumbbell)
3 Sets
5 Reps
4
Push Up
9 Sets
5 Reps
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@7
@8
@9
6
Front Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
7
Tricep Pushdown (Cable)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
8
Bicep Curl (EZ Bar)
1 Set
1 Set
7 Reps
7 Reps
@8
@9
9
Overhead Tricep Extension (Cable)
1 Set
1 Set
7 Reps
7 Reps
@8
@9
10
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
11
Preacher Curl (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@7
@8
12
Incline Curl (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@7
@8
13
Wrist Curls
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
14
Chin-Up (Bodyweight)
1 Set
1 Set
10+ Reps
10+ Reps
@8
@9
15
Dip (Bodyweight)
1 Set
1 Set
10+ Reps
10+ Reps
@8
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@9
2
Deficit Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@9
3
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9
4
Stiff Leg Deadlift
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@9
5
Sumo Squat
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@9
6
Front Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@8
@9
7
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
8
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
9
Seated Calf Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
10
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
11
Glute Bridge (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@9
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
3
Reverse Lunge (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
4
Hack Squat
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
5
Glute Bridge (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
6
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
7
Leg Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
8
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
4
Chest Fly (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
5
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
6
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
7
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
8
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
9
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
10
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
11
Dip (Bodyweight)
3 Sets
10 Reps
Day 3
1
Hammer Curl
3 Sets
5 Reps
2
Alternating Dumbbell Curl
3 Sets
5 Reps
3
Bicep Curl (Dumbbell)
3 Sets
5 Reps
4
Push Up
9 Sets
5 Reps
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@7
@8
@9
6
Front Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
7
Tricep Pushdown (Cable)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
8
Bicep Curl (EZ Bar)
1 Set
1 Set
7 Reps
7 Reps
@8
@9
9
Overhead Tricep Extension (Cable)
1 Set
1 Set
7 Reps
7 Reps
@8
@9
10
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
11
Preacher Curl (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@7
@8
12
Incline Curl (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@7
@8
13
Wrist Curls
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
14
Chin-Up (Bodyweight)
1 Set
1 Set
10+ Reps
10+ Reps
@8
@9
15
Dip (Bodyweight)
1 Set
1 Set
10+ Reps
10+ Reps
@8
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@9
2
Deficit Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@9
3
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9
4
Stiff Leg Deadlift
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@9
5
Sumo Squat
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@9
6
Front Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@8
@9
7
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
8
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
9
Seated Calf Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
10
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
11
Glute Bridge (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@9
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
3
Reverse Lunge (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
4
Hack Squat
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
5
Glute Bridge (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
6
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
7
Leg Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
8
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
4
Chest Fly (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
5
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
6
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
7
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
8
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
9
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
10
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
11
Dip (Bodyweight)
3 Sets
10 Reps
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@9
2
Deficit Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@9
3
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9
4
Stiff Leg Deadlift
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@9
5
Sumo Squat
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@9
6
Front Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@8
@9
7
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
8
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
9
Seated Calf Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
10
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
11
Glute Bridge (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
Day 4
1
Hammer Curl
3 Sets
5 Reps
2
Alternating Dumbbell Curl
3 Sets
5 Reps
3
Bicep Curl (Dumbbell)
3 Sets
5 Reps
4
Push Up
9 Sets
5 Reps
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@7
@8
@9
6
Front Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
7
Tricep Pushdown (Cable)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
8
Bicep Curl (EZ Bar)
1 Set
1 Set
7 Reps
7 Reps
@8
@9
9
Overhead Tricep Extension (Cable)
1 Set
1 Set
7 Reps
7 Reps
@8
@9
10
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
11
Preacher Curl (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@7
@8
12
Incline Curl (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@7
@8
13
Wrist Curls
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
14
Chin-Up (Bodyweight)
1 Set
1 Set
10+ Reps
10+ Reps
@8
@9
15
Dip (Bodyweight)
1 Set
1 Set
10+ Reps
10+ Reps
@8
@9
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@9
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
3
Reverse Lunge (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
4
Hack Squat
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
5
Glute Bridge (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
6
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
7
Leg Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
8
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9