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Beast Mode by ck
by Chaitanya Kumar
1 athletes joined
Program Description
Build strength & muscle using this 5 day antagonistic split. Rest day after every 2 workouts.
Program Overview
Level
Beginner, Intermediate, Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Sep 27, 2023 01:04
Last Edited
Jun 17, 2024 03:15
down_app
Week 1
1 / 12 Weeks
Day 1
1A
Hack Squat
3 Sets
8-12 Reps
@8
1B
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@8
2A
Leg Extension
2 Sets
12-20 Reps
@9
2B
Lying Leg Curl
2 Sets
12-18 Reps
@9
3
Standing Calf Raise
3 Sets
12 Reps
@8
4A
Sit Up
1 Set
25 Reps
@9
4B
Russian Twist
1 Set
25 Reps
@9
5A
Suitcase Carry
1 Set
2 mins
@9
5B
Abs Crunch (Weighted)
1 Set
20 Reps
@9
Day 2
1A
Bench Press (Wide Grip)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@8
@9
1B
Chin-Up (Bodyweight)
3 Sets
AMRAP
@9
2A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
2B
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@9
3A
Dip (Weighted)
3 Sets
10-12 Reps
@8
3B
T-Bar Row
3 Sets
8-12 Reps
@9
4
Shrug (Barbell)
3 Sets
12 Reps
@9
5A
Face Pull
2 Sets
15 Reps
@9
5B
Standing Pullover (Cable)
2 Sets
15 Reps
@9
Day 3
1A
Hammer Curl
3 Sets
10 Reps
@8
1B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9
2
One Arm Lateral Raise (Cable)
3 Sets
12-20 Reps
@9
3A
Preacher Curl (Dumbbell)
2 Sets
10 Reps
@8
3B
Single Arm Tricep Extension (Cable)
2 Sets
12-15 Reps
@9
4A
Bicep Curl (Barbell)
2 Sets
10 Reps
@9
4B
Leaning Away Overhead Extention
2 Sets
12-15 Reps
@9
5A
Single Arm Katana Extension
2 Sets
12 Reps
@8
5B
Rear Delt Fly (Dumbbell)
2 Sets
15 Reps
@9
Day 4
1
High Bar Squat (Barbell)
3 Sets
5 Reps
@8
2A
Leg Press (45 Degrees)
2 Sets
12-15 Reps
@9
2B
Bulgarian Split Squat (Barbell)
2 Sets
12 Reps
@9
3A
Leg Extension
2 Sets
12-18 Reps
@9
3B
Seated Hamstring Curl
2 Sets
12-15 Reps
@9
4
Seated Calf Raise
3 Sets
12 Reps
@8
Day 5
1A
Incline Bench Press (Barbell)
2 Sets
1 Set
5-8 Reps
5-
@8
@10
1B
Wide Grip Lat Pulldown
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
2A
Chest Press (Machine)
2 Sets
8-12 Reps
@9
2B
Single Arm High Row (Cable)
2 Sets
12 Reps
@9
3A
Pec Deck (Machine)
2 Sets
12-15 Reps
@9
3B
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@9
4A
One Arm Lateral Raise (Cable)
3 Sets
12-20 Reps
@9
4B
Single Arm Tricep Extension (Cable)
3 Sets
12-15 Reps
@9
5A
Incline Curl (Dumbbell)
2 Sets
10 Reps
@8
5B
Overhead Extension (Dumbbell)
2 Sets
12 Reps
@9
6
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
Day 1
1A
Hack Squat
3 Sets
8-12 Reps
@8
1B
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@8
2A
Leg Extension
2 Sets
12-20 Reps
@9
2B
Lying Leg Curl
2 Sets
12-18 Reps
@9
3
Standing Calf Raise
3 Sets
12 Reps
@8
4A
Sit Up
1 Set
25 Reps
@9
4B
Russian Twist
1 Set
25 Reps
@9
5A
Suitcase Carry
1 Set
2 mins
@9
5B
Abs Crunch (Weighted)
1 Set
20 Reps
@9
Day 2
1A
Bench Press (Wide Grip)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@8
@9
1B
Chin-Up (Bodyweight)
3 Sets
AMRAP
@9
2A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
2B
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@9
3A
Dip (Weighted)
3 Sets
10-12 Reps
@8
3B
T-Bar Row
3 Sets
8-12 Reps
@9
4
Shrug (Barbell)
3 Sets
12 Reps
@9
5A
Face Pull
2 Sets
15 Reps
@9
5B
Standing Pullover (Cable)
2 Sets
15 Reps
@9
Day 3
1A
Hammer Curl
3 Sets
10 Reps
@8
1B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9
2
One Arm Lateral Raise (Cable)
3 Sets
12-20 Reps
@9
3A
Preacher Curl (Dumbbell)
2 Sets
10 Reps
@8
3B
Single Arm Tricep Extension (Cable)
2 Sets
12-15 Reps
@9
4A
Bicep Curl (Barbell)
2 Sets
10 Reps
@9
4B
Leaning Away Overhead Extention
2 Sets
12-15 Reps
@9
5A
Single Arm Katana Extension
2 Sets
12 Reps
@8
5B
Rear Delt Fly (Dumbbell)
2 Sets
15 Reps
@9
Day 4
1
High Bar Squat (Barbell)
3 Sets
5 Reps
@8
2A
Leg Press (45 Degrees)
2 Sets
12-15 Reps
@9
2B
Bulgarian Split Squat (Barbell)
2 Sets
12 Reps
@9
3A
Leg Extension
2 Sets
12-18 Reps
@9
3B
Seated Hamstring Curl
2 Sets
12-15 Reps
@9
4
Seated Calf Raise
3 Sets
12 Reps
@8
Day 5
1A
Incline Bench Press (Barbell)
2 Sets
1 Set
5-8 Reps
5-
@8
@10
1B
Wide Grip Lat Pulldown
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
2A
Chest Press (Machine)
2 Sets
8-12 Reps
@9
2B
Single Arm High Row (Cable)
2 Sets
12 Reps
@9
3A
Pec Deck (Machine)
2 Sets
12-15 Reps
@9
3B
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@9
4A
One Arm Lateral Raise (Cable)
3 Sets
12-20 Reps
@9
4B
Single Arm Tricep Extension (Cable)
3 Sets
12-15 Reps
@9
5A
Incline Curl (Dumbbell)
2 Sets
10 Reps
@8
5B
Overhead Extension (Dumbbell)
2 Sets
12 Reps
@9
6
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
Day 1
1A
Hack Squat
3 Sets
8-12 Reps
@8
1B
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@8
2A
Leg Extension
2 Sets
12-20 Reps
@9
2B
Lying Leg Curl
2 Sets
12-18 Reps
@9
3
Standing Calf Raise
3 Sets
12 Reps
@8
4A
Sit Up
1 Set
25 Reps
@9
4B
Russian Twist
1 Set
25 Reps
@9
5A
Suitcase Carry
1 Set
2 mins
@9
5B
Abs Crunch (Weighted)
1 Set
20 Reps
@9
Day 2
1A
Bench Press (Wide Grip)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@8
@9
1B
Chin-Up (Bodyweight)
3 Sets
AMRAP
@9
2A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
2B
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@9
3A
Dip (Weighted)
3 Sets
10-12 Reps
@8
3B
T-Bar Row
3 Sets
8-12 Reps
@9
4
Shrug (Barbell)
3 Sets
12 Reps
@9
5A
Face Pull
2 Sets
15 Reps
@9
5B
Standing Pullover (Cable)
2 Sets
15 Reps
@9
Day 3
1A
Hammer Curl
3 Sets
10 Reps
@8
1B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9
2
One Arm Lateral Raise (Cable)
3 Sets
12-20 Reps
@9
3A
Preacher Curl (Dumbbell)
2 Sets
10 Reps
@8
3B
Single Arm Tricep Extension (Cable)
2 Sets
12-15 Reps
@9
4A
Bicep Curl (Barbell)
2 Sets
10 Reps
@9
4B
Leaning Away Overhead Extention
2 Sets
12-15 Reps
@9
5A
Single Arm Katana Extension
2 Sets
12 Reps
@8
5B
Rear Delt Fly (Dumbbell)
2 Sets
15 Reps
@9
Day 4
1
High Bar Squat (Barbell)
3 Sets
5 Reps
@8
2A
Leg Press (45 Degrees)
2 Sets
12-15 Reps
@9
2B
Bulgarian Split Squat (Barbell)
2 Sets
12 Reps
@9
3A
Leg Extension
2 Sets
12-18 Reps
@9
3B
Seated Hamstring Curl
2 Sets
12-15 Reps
@9
4
Seated Calf Raise
3 Sets
12 Reps
@8
Day 5
1A
Incline Bench Press (Barbell)
2 Sets
1 Set
5-8 Reps
5-
@8
@10
1B
Wide Grip Lat Pulldown
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
2A
Chest Press (Machine)
2 Sets
8-12 Reps
@9
2B
Single Arm High Row (Cable)
2 Sets
12 Reps
@9
3A
Pec Deck (Machine)
2 Sets
12-15 Reps
@9
3B
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@9
4A
One Arm Lateral Raise (Cable)
3 Sets
12-20 Reps
@9
4B
Single Arm Tricep Extension (Cable)
3 Sets
12-15 Reps
@9
5A
Incline Curl (Dumbbell)
2 Sets
10 Reps
@8
5B
Overhead Extension (Dumbbell)
2 Sets
12 Reps
@9
6
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
Day 1
1A
Hack Squat
3 Sets
8-12 Reps
@8
1B
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@8
2A
Leg Extension
2 Sets
12-20 Reps
@9
2B
Lying Leg Curl
2 Sets
12-18 Reps
@9
3
Standing Calf Raise
3 Sets
12 Reps
@8
4A
Sit Up
1 Set
25 Reps
@9
4B
Russian Twist
1 Set
25 Reps
@9
5A
Suitcase Carry
1 Set
2 mins
@9
5B
Abs Crunch (Weighted)
1 Set
20 Reps
@9
Day 2
1A
Bench Press (Wide Grip)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@8
@9
1B
Chin-Up (Bodyweight)
3 Sets
AMRAP
@9
2A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
2B
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@9
3A
Dip (Weighted)
3 Sets
10-12 Reps
@8
3B
T-Bar Row
3 Sets
8-12 Reps
@9
4
Shrug (Barbell)
3 Sets
12 Reps
@9
5A
Face Pull
2 Sets
15 Reps
@9
5B
Standing Pullover (Cable)
2 Sets
15 Reps
@9
Day 3
1A
Hammer Curl
3 Sets
10 Reps
@8
1B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9
2
One Arm Lateral Raise (Cable)
3 Sets
12-20 Reps
@9
3A
Preacher Curl (Dumbbell)
2 Sets
10 Reps
@8
3B
Single Arm Tricep Extension (Cable)
2 Sets
12-15 Reps
@9
4A
Bicep Curl (Barbell)
2 Sets
10 Reps
@9
4B
Leaning Away Overhead Extention
2 Sets
12-15 Reps
@9
5A
Single Arm Katana Extension
2 Sets
12 Reps
@8
5B
Rear Delt Fly (Dumbbell)
2 Sets
15 Reps
@9
Day 4
1
High Bar Squat (Barbell)
3 Sets
5 Reps
@8
2A
Leg Press (45 Degrees)
2 Sets
12-15 Reps
@9
2B
Bulgarian Split Squat (Barbell)
2 Sets
12 Reps
@9
3A
Leg Extension
2 Sets
12-18 Reps
@9
3B
Seated Hamstring Curl
2 Sets
12-15 Reps
@9
4
Seated Calf Raise
3 Sets
12 Reps
@8
Day 5
1A
Incline Bench Press (Barbell)
2 Sets
1 Set
5-8 Reps
5-
@8
@10
1B
Wide Grip Lat Pulldown
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
2A
Chest Press (Machine)
2 Sets
8-12 Reps
@9
2B
Single Arm High Row (Cable)
2 Sets
12 Reps
@9
3A
Pec Deck (Machine)
2 Sets
12-15 Reps
@9
3B
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@9
4A
One Arm Lateral Raise (Cable)
3 Sets
12-20 Reps
@9
4B
Single Arm Tricep Extension (Cable)
3 Sets
12-15 Reps
@9
5A
Incline Curl (Dumbbell)
2 Sets
10 Reps
@8
5B
Overhead Extension (Dumbbell)
2 Sets
12 Reps
@9
6
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
Day 1
1A
Hack Squat
3 Sets
8-12 Reps
@8
1B
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@8
2A
Leg Extension
2 Sets
12-20 Reps
@9
2B
Lying Leg Curl
2 Sets
12-18 Reps
@9
3
Standing Calf Raise
3 Sets
12 Reps
@8
4A
Sit Up
1 Set
25 Reps
@9
4B
Russian Twist
1 Set
25 Reps
@9
5A
Suitcase Carry
1 Set
2 mins
@9
5B
Abs Crunch (Weighted)
1 Set
20 Reps
@9
Day 2
1A
Bench Press (Wide Grip)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@8
@9
1B
Chin-Up (Bodyweight)
3 Sets
AMRAP
@9
2A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
2B
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@9
3A
Dip (Weighted)
3 Sets
10-12 Reps
@8
3B
T-Bar Row
3 Sets
8-12 Reps
@9
4
Shrug (Barbell)
3 Sets
12 Reps
@9
5A
Face Pull
2 Sets
15 Reps
@9
5B
Standing Pullover (Cable)
2 Sets
15 Reps
@9
Day 3
1A
Hammer Curl
3 Sets
10 Reps
@8
1B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9
2
One Arm Lateral Raise (Cable)
3 Sets
12-20 Reps
@9
3A
Preacher Curl (Dumbbell)
2 Sets
10 Reps
@8
3B
Single Arm Tricep Extension (Cable)
2 Sets
12-15 Reps
@9
4A
Bicep Curl (Barbell)
2 Sets
10 Reps
@9
4B
Leaning Away Overhead Extention
2 Sets
12-15 Reps
@9
5A
Single Arm Katana Extension
2 Sets
12 Reps
@8
5B
Rear Delt Fly (Dumbbell)
2 Sets
15 Reps
@9
Day 4
1
High Bar Squat (Barbell)
3 Sets
5 Reps
@8
2A
Leg Press (45 Degrees)
2 Sets
12-15 Reps
@9
2B
Bulgarian Split Squat (Barbell)
2 Sets
12 Reps
@9
3A
Leg Extension
2 Sets
12-18 Reps
@9
3B
Seated Hamstring Curl
2 Sets
12-15 Reps
@9
4
Seated Calf Raise
3 Sets
12 Reps
@8
Day 5
1A
Incline Bench Press (Barbell)
2 Sets
1 Set
5-8 Reps
5-
@8
@10
1B
Wide Grip Lat Pulldown
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
2A
Chest Press (Machine)
2 Sets
8-12 Reps
@9
2B
Single Arm High Row (Cable)
2 Sets
12 Reps
@9
3A
Pec Deck (Machine)
2 Sets
12-15 Reps
@9
3B
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@9
4A
One Arm Lateral Raise (Cable)
3 Sets
12-20 Reps
@9
4B
Single Arm Tricep Extension (Cable)
3 Sets
12-15 Reps
@9
5A
Incline Curl (Dumbbell)
2 Sets
10 Reps
@8
5B
Overhead Extension (Dumbbell)
2 Sets
12 Reps
@9
6
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
Day 1
1A
Hack Squat
3 Sets
8-12 Reps
@8
1B
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@8
2A
Leg Extension
2 Sets
12-20 Reps
@9
2B
Lying Leg Curl
2 Sets
12-18 Reps
@9
3
Standing Calf Raise
3 Sets
12 Reps
@8
4A
Sit Up
1 Set
25 Reps
@9
4B
Russian Twist
1 Set
25 Reps
@9
5A
Suitcase Carry
1 Set
2 mins
@9
5B
Abs Crunch (Weighted)
1 Set
20 Reps
@9
Day 2
1A
Bench Press (Wide Grip)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@8
@9
1B
Chin-Up (Bodyweight)
3 Sets
AMRAP
@9
2A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
2B
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@9
3A
Dip (Weighted)
3 Sets
10-12 Reps
@8
3B
T-Bar Row
3 Sets
8-12 Reps
@9
4
Shrug (Barbell)
3 Sets
12 Reps
@9
5A
Face Pull
2 Sets
15 Reps
@9
5B
Standing Pullover (Cable)
2 Sets
15 Reps
@9
Day 3
1A
Hammer Curl
3 Sets
10 Reps
@8
1B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9
2
One Arm Lateral Raise (Cable)
3 Sets
12-20 Reps
@9
3A
Preacher Curl (Dumbbell)
2 Sets
10 Reps
@8
3B
Single Arm Tricep Extension (Cable)
2 Sets
12-15 Reps
@9
4A
Bicep Curl (Barbell)
2 Sets
10 Reps
@9
4B
Leaning Away Overhead Extention
2 Sets
12-15 Reps
@9
5A
Single Arm Katana Extension
2 Sets
12 Reps
@8
5B
Rear Delt Fly (Dumbbell)
2 Sets
15 Reps
@9
Day 4
1
High Bar Squat (Barbell)
3 Sets
5 Reps
@8
2A
Leg Press (45 Degrees)
2 Sets
12-15 Reps
@9
2B
Bulgarian Split Squat (Barbell)
2 Sets
12 Reps
@9
3A
Leg Extension
2 Sets
12-18 Reps
@9
3B
Seated Hamstring Curl
2 Sets
12-15 Reps
@9
4
Seated Calf Raise
3 Sets
12 Reps
@8
Day 5
1A
Incline Bench Press (Barbell)
2 Sets
1 Set
5-8 Reps
5-
@8
@10
1B
Wide Grip Lat Pulldown
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
2A
Chest Press (Machine)
2 Sets
8-12 Reps
@9
2B
Single Arm High Row (Cable)
2 Sets
12 Reps
@9
3A
Pec Deck (Machine)
2 Sets
12-15 Reps
@9
3B
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@9
4A
One Arm Lateral Raise (Cable)
3 Sets
12-20 Reps
@9
4B
Single Arm Tricep Extension (Cable)
3 Sets
12-15 Reps
@9
5A
Incline Curl (Dumbbell)
2 Sets
10 Reps
@8
5B
Overhead Extension (Dumbbell)
2 Sets
12 Reps
@9
6
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
Day 1
1A
Hack Squat
3 Sets
8-12 Reps
@8
1B
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@8
2A
Leg Extension
2 Sets
12-20 Reps
@9
2B
Lying Leg Curl
2 Sets
12-18 Reps
@9
3
Standing Calf Raise
3 Sets
12 Reps
@8
4A
Sit Up
1 Set
25 Reps
@9
4B
Russian Twist
1 Set
25 Reps
@9
5A
Suitcase Carry
1 Set
2 mins
@9
5B
Abs Crunch (Weighted)
1 Set
20 Reps
@9
Day 2
1A
Bench Press (Wide Grip)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@8
@9
1B
Chin-Up (Bodyweight)
3 Sets
AMRAP
@9
2A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
2B
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@9
3A
Dip (Weighted)
3 Sets
10-12 Reps
@8
3B
T-Bar Row
3 Sets
8-12 Reps
@9
4
Shrug (Barbell)
3 Sets
12 Reps
@9
5A
Face Pull
2 Sets
15 Reps
@9
5B
Standing Pullover (Cable)
2 Sets
15 Reps
@9
Day 3
1A
Hammer Curl
3 Sets
10 Reps
@8
1B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9
2
One Arm Lateral Raise (Cable)
3 Sets
12-20 Reps
@9
3A
Preacher Curl (Dumbbell)
2 Sets
10 Reps
@8
3B
Single Arm Tricep Extension (Cable)
2 Sets
12-15 Reps
@9
4A
Bicep Curl (Barbell)
2 Sets
10 Reps
@9
4B
Leaning Away Overhead Extention
2 Sets
12-15 Reps
@9
5A
Single Arm Katana Extension
2 Sets
12 Reps
@8
5B
Rear Delt Fly (Dumbbell)
2 Sets
15 Reps
@9
Day 4
1
High Bar Squat (Barbell)
3 Sets
5 Reps
@8
2A
Leg Press (45 Degrees)
2 Sets
12-15 Reps
@9
2B
Bulgarian Split Squat (Barbell)
2 Sets
12 Reps
@9
3A
Leg Extension
2 Sets
12-18 Reps
@9
3B
Seated Hamstring Curl
2 Sets
12-15 Reps
@9
4
Seated Calf Raise
3 Sets
12 Reps
@8
Day 5
1A
Incline Bench Press (Barbell)
2 Sets
1 Set
5-8 Reps
5-
@8
@10
1B
Wide Grip Lat Pulldown
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
2A
Chest Press (Machine)
2 Sets
8-12 Reps
@9
2B
Single Arm High Row (Cable)
2 Sets
12 Reps
@9
3A
Pec Deck (Machine)
2 Sets
12-15 Reps
@9
3B
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@9
4A
One Arm Lateral Raise (Cable)
3 Sets
12-20 Reps
@9
4B
Single Arm Tricep Extension (Cable)
3 Sets
12-15 Reps
@9
5A
Incline Curl (Dumbbell)
2 Sets
10 Reps
@8
5B
Overhead Extension (Dumbbell)
2 Sets
12 Reps
@9
6
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
Day 1
1A
Hack Squat
3 Sets
8-12 Reps
@8
1B
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@8
2A
Leg Extension
2 Sets
12-20 Reps
@9
2B
Lying Leg Curl
2 Sets
12-18 Reps
@9
3
Standing Calf Raise
3 Sets
12 Reps
@8
4A
Sit Up
1 Set
25 Reps
@9
4B
Russian Twist
1 Set
25 Reps
@9
5A
Suitcase Carry
1 Set
2 mins
@9
5B
Abs Crunch (Weighted)
1 Set
20 Reps
@9
Day 2
1A
Bench Press (Wide Grip)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@8
@9
1B
Chin-Up (Bodyweight)
3 Sets
AMRAP
@9
2A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
2B
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@9
3A
Dip (Weighted)
3 Sets
10-12 Reps
@8
3B
T-Bar Row
3 Sets
8-12 Reps
@9
4
Shrug (Barbell)
3 Sets
12 Reps
@9
5A
Face Pull
2 Sets
15 Reps
@9
5B
Standing Pullover (Cable)
2 Sets
15 Reps
@9
Day 3
1A
Hammer Curl
3 Sets
10 Reps
@8
1B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9
2
One Arm Lateral Raise (Cable)
3 Sets
12-20 Reps
@9
3A
Preacher Curl (Dumbbell)
2 Sets
10 Reps
@8
3B
Single Arm Tricep Extension (Cable)
2 Sets
12-15 Reps
@9
4A
Bicep Curl (Barbell)
2 Sets
10 Reps
@9
4B
Leaning Away Overhead Extention
2 Sets
12-15 Reps
@9
5A
Single Arm Katana Extension
2 Sets
12 Reps
@8
5B
Rear Delt Fly (Dumbbell)
2 Sets
15 Reps
@9
Day 4
1
High Bar Squat (Barbell)
3 Sets
5 Reps
@8
2A
Leg Press (45 Degrees)
2 Sets
12-15 Reps
@9
2B
Bulgarian Split Squat (Barbell)
2 Sets
12 Reps
@9
3A
Leg Extension
2 Sets
12-18 Reps
@9
3B
Seated Hamstring Curl
2 Sets
12-15 Reps
@9
4
Seated Calf Raise
3 Sets
12 Reps
@8
Day 5
1A
Incline Bench Press (Barbell)
2 Sets
1 Set
5-8 Reps
5-
@8
@10
1B
Wide Grip Lat Pulldown
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
2A
Chest Press (Machine)
2 Sets
8-12 Reps
@9
2B
Single Arm High Row (Cable)
2 Sets
12 Reps
@9
3A
Pec Deck (Machine)
2 Sets
12-15 Reps
@9
3B
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@9
4A
One Arm Lateral Raise (Cable)
3 Sets
12-20 Reps
@9
4B
Single Arm Tricep Extension (Cable)
3 Sets
12-15 Reps
@9
5A
Incline Curl (Dumbbell)
2 Sets
10 Reps
@8
5B
Overhead Extension (Dumbbell)
2 Sets
12 Reps
@9
6
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
Day 1
1A
Hack Squat
3 Sets
8-12 Reps
@8
1B
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@8
2A
Leg Extension
2 Sets
12-20 Reps
@9
2B
Lying Leg Curl
2 Sets
12-18 Reps
@9
3
Standing Calf Raise
3 Sets
12 Reps
@8
4A
Sit Up
1 Set
25 Reps
@9
4B
Russian Twist
1 Set
25 Reps
@9
5A
Suitcase Carry
1 Set
2 mins
@9
5B
Abs Crunch (Weighted)
1 Set
20 Reps
@9
Day 2
1A
Bench Press (Wide Grip)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@8
@9
1B
Chin-Up (Bodyweight)
3 Sets
AMRAP
@9
2A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
2B
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@9
3A
Dip (Weighted)
3 Sets
10-12 Reps
@8
3B
T-Bar Row
3 Sets
8-12 Reps
@9
4
Shrug (Barbell)
3 Sets
12 Reps
@9
5A
Face Pull
2 Sets
15 Reps
@9
5B
Standing Pullover (Cable)
2 Sets
15 Reps
@9
Day 3
1A
Hammer Curl
3 Sets
10 Reps
@8
1B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9
2
One Arm Lateral Raise (Cable)
3 Sets
12-20 Reps
@9
3A
Preacher Curl (Dumbbell)
2 Sets
10 Reps
@8
3B
Single Arm Tricep Extension (Cable)
2 Sets
12-15 Reps
@9
4A
Bicep Curl (Barbell)
2 Sets
10 Reps
@9
4B
Leaning Away Overhead Extention
2 Sets
12-15 Reps
@9
5A
Single Arm Katana Extension
2 Sets
12 Reps
@8
5B
Rear Delt Fly (Dumbbell)
2 Sets
15 Reps
@9
Day 4
1
High Bar Squat (Barbell)
3 Sets
5 Reps
@8
2A
Leg Press (45 Degrees)
2 Sets
12-15 Reps
@9
2B
Bulgarian Split Squat (Barbell)
2 Sets
12 Reps
@9
3A
Leg Extension
2 Sets
12-18 Reps
@9
3B
Seated Hamstring Curl
2 Sets
12-15 Reps
@9
4
Seated Calf Raise
3 Sets
12 Reps
@8
Day 5
1A
Incline Bench Press (Barbell)
2 Sets
1 Set
5-8 Reps
5-
@8
@10
1B
Wide Grip Lat Pulldown
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
2A
Chest Press (Machine)
2 Sets
8-12 Reps
@9
2B
Single Arm High Row (Cable)
2 Sets
12 Reps
@9
3A
Pec Deck (Machine)
2 Sets
12-15 Reps
@9
3B
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@9
4A
One Arm Lateral Raise (Cable)
3 Sets
12-20 Reps
@9
4B
Single Arm Tricep Extension (Cable)
3 Sets
12-15 Reps
@9
5A
Incline Curl (Dumbbell)
2 Sets
10 Reps
@8
5B
Overhead Extension (Dumbbell)
2 Sets
12 Reps
@9
6
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
Day 1
1A
Hack Squat
3 Sets
8-12 Reps
@8
1B
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@8
2A
Leg Extension
2 Sets
12-20 Reps
@9
2B
Lying Leg Curl
2 Sets
12-18 Reps
@9
3
Standing Calf Raise
3 Sets
12 Reps
@8
4A
Sit Up
1 Set
25 Reps
@9
4B
Russian Twist
1 Set
25 Reps
@9
5A
Suitcase Carry
1 Set
2 mins
@9
5B
Abs Crunch (Weighted)
1 Set
20 Reps
@9
Day 2
1A
Bench Press (Wide Grip)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@8
@9
1B
Chin-Up (Bodyweight)
3 Sets
AMRAP
@9
2A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
2B
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@9
3A
Dip (Weighted)
3 Sets
10-12 Reps
@8
3B
T-Bar Row
3 Sets
8-12 Reps
@9
4
Shrug (Barbell)
3 Sets
12 Reps
@9
5A
Face Pull
2 Sets
15 Reps
@9
5B
Standing Pullover (Cable)
2 Sets
15 Reps
@9
Day 3
1A
Hammer Curl
3 Sets
10 Reps
@8
1B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9
2
One Arm Lateral Raise (Cable)
3 Sets
12-20 Reps
@9
3A
Preacher Curl (Dumbbell)
2 Sets
10 Reps
@8
3B
Single Arm Tricep Extension (Cable)
2 Sets
12-15 Reps
@9
4A
Bicep Curl (Barbell)
2 Sets
10 Reps
@9
4B
Leaning Away Overhead Extention
2 Sets
12-15 Reps
@9
5A
Single Arm Katana Extension
2 Sets
12 Reps
@8
5B
Rear Delt Fly (Dumbbell)
2 Sets
15 Reps
@9
Day 4
1
High Bar Squat (Barbell)
3 Sets
5 Reps
@8
2A
Leg Press (45 Degrees)
2 Sets
12-15 Reps
@9
2B
Bulgarian Split Squat (Barbell)
2 Sets
12 Reps
@9
3A
Leg Extension
2 Sets
12-18 Reps
@9
3B
Seated Hamstring Curl
2 Sets
12-15 Reps
@9
4
Seated Calf Raise
3 Sets
12 Reps
@8
Day 5
1A
Incline Bench Press (Barbell)
2 Sets
1 Set
5-8 Reps
5-
@8
@10
1B
Wide Grip Lat Pulldown
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
2A
Chest Press (Machine)
2 Sets
8-12 Reps
@9
2B
Single Arm High Row (Cable)
2 Sets
12 Reps
@9
3A
Pec Deck (Machine)
2 Sets
12-15 Reps
@9
3B
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@9
4A
One Arm Lateral Raise (Cable)
3 Sets
12-20 Reps
@9
4B
Single Arm Tricep Extension (Cable)
3 Sets
12-15 Reps
@9
5A
Incline Curl (Dumbbell)
2 Sets
10 Reps
@8
5B
Overhead Extension (Dumbbell)
2 Sets
12 Reps
@9
6
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
Day 1
1A
Hack Squat
3 Sets
8-12 Reps
@8
1B
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@8
2A
Leg Extension
2 Sets
12-20 Reps
@9
2B
Lying Leg Curl
2 Sets
12-18 Reps
@9
3
Standing Calf Raise
3 Sets
12 Reps
@8
4A
Sit Up
1 Set
25 Reps
@9
4B
Russian Twist
1 Set
25 Reps
@9
5A
Suitcase Carry
1 Set
2 mins
@9
5B
Abs Crunch (Weighted)
1 Set
20 Reps
@9
Day 2
1A
Bench Press (Wide Grip)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@8
@9
1B
Chin-Up (Bodyweight)
3 Sets
AMRAP
@9
2A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
2B
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@9
3A
Dip (Weighted)
3 Sets
10-12 Reps
@8
3B
T-Bar Row
3 Sets
8-12 Reps
@9
4
Shrug (Barbell)
3 Sets
12 Reps
@9
5A
Face Pull
2 Sets
15 Reps
@9
5B
Standing Pullover (Cable)
2 Sets
15 Reps
@9
Day 3
1A
Hammer Curl
3 Sets
10 Reps
@8
1B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9
2
One Arm Lateral Raise (Cable)
3 Sets
12-20 Reps
@9
3A
Preacher Curl (Dumbbell)
2 Sets
10 Reps
@8
3B
Single Arm Tricep Extension (Cable)
2 Sets
12-15 Reps
@9
4A
Bicep Curl (Barbell)
2 Sets
10 Reps
@9
4B
Leaning Away Overhead Extention
2 Sets
12-15 Reps
@9
5A
Single Arm Katana Extension
2 Sets
12 Reps
@8
5B
Rear Delt Fly (Dumbbell)
2 Sets
15 Reps
@9
Day 4
1
High Bar Squat (Barbell)
3 Sets
5 Reps
@8
2A
Leg Press (45 Degrees)
2 Sets
12-15 Reps
@9
2B
Bulgarian Split Squat (Barbell)
2 Sets
12 Reps
@9
3A
Leg Extension
2 Sets
12-18 Reps
@9
3B
Seated Hamstring Curl
2 Sets
12-15 Reps
@9
4
Seated Calf Raise
3 Sets
12 Reps
@8
Day 5
1A
Incline Bench Press (Barbell)
2 Sets
1 Set
5-8 Reps
5-
@8
@10
1B
Wide Grip Lat Pulldown
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
2A
Chest Press (Machine)
2 Sets
8-12 Reps
@9
2B
Single Arm High Row (Cable)
2 Sets
12 Reps
@9
3A
Pec Deck (Machine)
2 Sets
12-15 Reps
@9
3B
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@9
4A
One Arm Lateral Raise (Cable)
3 Sets
12-20 Reps
@9
4B
Single Arm Tricep Extension (Cable)
3 Sets
12-15 Reps
@9
5A
Incline Curl (Dumbbell)
2 Sets
10 Reps
@8
5B
Overhead Extension (Dumbbell)
2 Sets
12 Reps
@9
6
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
Day 1
1A
Hack Squat
3 Sets
8-12 Reps
@8
1B
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@8
2A
Leg Extension
2 Sets
12-20 Reps
@9
2B
Lying Leg Curl
2 Sets
12-18 Reps
@9
3
Standing Calf Raise
3 Sets
12 Reps
@8
4A
Sit Up
1 Set
25 Reps
@9
4B
Russian Twist
1 Set
25 Reps
@9
5A
Suitcase Carry
1 Set
2 mins
@9
5B
Abs Crunch (Weighted)
1 Set
20 Reps
@9
Day 2
1A
Bench Press (Wide Grip)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@8
@9
1B
Chin-Up (Bodyweight)
3 Sets
AMRAP
@9
2A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
2B
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@9
3A
Dip (Weighted)
3 Sets
10-12 Reps
@8
3B
T-Bar Row
3 Sets
8-12 Reps
@9
4
Shrug (Barbell)
3 Sets
12 Reps
@9
5A
Face Pull
2 Sets
15 Reps
@9
5B
Standing Pullover (Cable)
2 Sets
15 Reps
@9
Day 3
1A
Hammer Curl
3 Sets
10 Reps
@8
1B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9
2
One Arm Lateral Raise (Cable)
3 Sets
12-20 Reps
@9
3A
Preacher Curl (Dumbbell)
2 Sets
10 Reps
@8
3B
Single Arm Tricep Extension (Cable)
2 Sets
12-15 Reps
@9
4A
Bicep Curl (Barbell)
2 Sets
10 Reps
@9
4B
Leaning Away Overhead Extention
2 Sets
12-15 Reps
@9
5A
Single Arm Katana Extension
2 Sets
12 Reps
@8
5B
Rear Delt Fly (Dumbbell)
2 Sets
15 Reps
@9
Day 4
1
High Bar Squat (Barbell)
3 Sets
5 Reps
@8
2A
Leg Press (45 Degrees)
2 Sets
12-15 Reps
@9
2B
Bulgarian Split Squat (Barbell)
2 Sets
12 Reps
@9
3A
Leg Extension
2 Sets
12-18 Reps
@9
3B
Seated Hamstring Curl
2 Sets
12-15 Reps
@9
4
Seated Calf Raise
3 Sets
12 Reps
@8
Day 5
1A
Incline Bench Press (Barbell)
2 Sets
1 Set
5-8 Reps
5-
@8
@10
1B
Wide Grip Lat Pulldown
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
2A
Chest Press (Machine)
2 Sets
8-12 Reps
@9
2B
Single Arm High Row (Cable)
2 Sets
12 Reps
@9
3A
Pec Deck (Machine)
2 Sets
12-15 Reps
@9
3B
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@9
4A
One Arm Lateral Raise (Cable)
3 Sets
12-20 Reps
@9
4B
Single Arm Tricep Extension (Cable)
3 Sets
12-15 Reps
@9
5A
Incline Curl (Dumbbell)
2 Sets
10 Reps
@8
5B
Overhead Extension (Dumbbell)
2 Sets
12 Reps
@9
6
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9