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Becoming Bulbous - Pure Bodybuilding Program
by Robert M.
3 athletes joined
Program Description
Complete hypertrophy program to get thick, bulbous and rotund. Training most sets to failure. Programmed with a focus on chest, delts, and triceps. Train hard. Progressively overload. Eat in a surplus.
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Jan 25, 2024 01:46
Last Edited
May 08, 2024 02:10
down_app
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)
2 Sets
6-8 Reps
2
Incline Bench Press (Smith Machine)
2 Sets
6 Reps
@10
3
Lateral Raise (Machine)
2 Sets
8-10 Reps
4
Lateral Raise (Cable)
1 Set
8-10 Reps
@10
5
Tricep Pushdown (Cable)
2 Sets
6-8 Reps
@10
Day 3
1
Standing Calf Raise
3 Sets
6-8 Reps
@10
2
Squat (Smith Machine)
1 Set
2 Sets
4-6 Reps
4-6 Reps
@9
@9
3
Leg Extension
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
4
Bulgarian Split Squat (Dumbbell)
1 Set
10-12 Reps
@10
5
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 5
1
Seated Calf Raise
1 Set
2 Sets
6-8 Reps
8-10 Reps
@10
@10
2
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@9
3
Hip Thrust (Barbell)
1 Set
1 Set
4-6 Reps
4-
4
Seated Hamstring Curl
3 Sets
6-8 Reps
@10
5
Leg Press (45 Degrees)
1 Set
6-8 Reps
@10
Day 2
1
Chest Supported Row (Machine)
1 Set
1 Set
4-6 Reps
4-6 Reps
@10
@10
2
Single Arm Lat Cable Row
1 Set
1 Set
8-10 Reps
8-10 Reps
3
Shrug (Barbell)
3 Sets
6-8 Reps
4
Wide Grip Lat Pulldown
3 Sets
8-10 Reps
@10
5
Bicep Curl (Cable)
2 Sets
6-8 Reps
@10
6
Reverse Pec Deck
2 Sets
6-8 Reps
@10
7
Cable Crunch
3 Sets
8-10 Reps
@10
Day 4
1
Close Grip Bench Press (Smith Machine)
3 Sets
4-6 Reps
@10
2
Chest Supported Lateral Raise
3 Sets
8-10 Reps
@10
3
Single Arm Tricep Extension (Cable)
3 Sets
6-8 Reps
@10
4
Hammer Curl
3 Sets
8-10 Reps
@10
5
Lateral Raise (Cable)
2 Sets
8-10 Reps
6
Bicep Curl (Machine)
1 Set
2 Sets
4-6 Reps
8-10 Reps
@10
@10
Day 1
1
Chest Press (Machine)
2 Sets
6-8 Reps
2
Incline Bench Press (Smith Machine)
2 Sets
6 Reps
@10
3
Lateral Raise (Machine)
2 Sets
8-10 Reps
4
Lateral Raise (Cable)
1 Set
8-10 Reps
@10
5
Tricep Pushdown (Cable)
2 Sets
6-8 Reps
@10
Day 2
1
Chest Supported Row (Machine)
1 Set
1 Set
4-6 Reps
4-6 Reps
@10
@10
2
Single Arm Lat Cable Row
1 Set
1 Set
8-10 Reps
8-10 Reps
3
Shrug (Barbell)
3 Sets
6 Reps
4
Wide Grip Lat Pulldown
3 Sets
8-10 Reps
@10
5
Bicep Curl (Cable)
2 Sets
6-8 Reps
@10
6
Reverse Pec Deck
2 Sets
6-8 Reps
@10
7
Cable Crunch
3 Sets
8-10 Reps
@10
Day 3
1
Standing Calf Raise
3 Sets
6-8 Reps
@10
2
Squat (Smith Machine)
1 Set
2 Sets
4-6 Reps
4-6 Reps
@9
@9
3
Leg Extension
1 Set
2 Sets
6-8 Reps
6-8 Reps
@10
@10
4
Bulgarian Split Squat (Dumbbell)
1 Set
10-12 Reps
@10
5
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 4
1
Close Grip Bench Press (Smith Machine)
3 Sets
4-6 Reps
@10
2
Chest Supported Lateral Raise
3 Sets
8-10 Reps
@10
3
Single Arm Tricep Extension (Cable)
3 Sets
6-8 Reps
@10
4
Hammer Curl
3 Sets
8-10 Reps
@10
5
Lateral Raise (Cable)
2 Sets
8-10 Reps
6
Bicep Curl (Machine)
1 Set
2 Sets
4-6 Reps
8-10 Reps
@10
@10
Day 5
1
Seated Calf Raise
1 Set
2 Sets
6-8 Reps
8-10 Reps
@10
@10
2
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@9
3
Hip Thrust (Barbell)
1 Set
1 Set
4-6 Reps
4-
4
Seated Hamstring Curl
3 Sets
6-8 Reps
@10
5
Leg Press (45 Degrees)
1 Set
6-8 Reps
@10
Day 1
1
Chest Press (Machine)
2 Sets
6-8 Reps
2
Incline Bench Press (Smith Machine)
2 Sets
6 Reps
@10
3
Lateral Raise (Machine)
2 Sets
8-10 Reps
4
Lateral Raise (Cable)
1 Set
8-10 Reps
@10
5
Tricep Pushdown (Cable)
2 Sets
6-8 Reps
@10
Day 2
1
Chest Supported Row (Machine)
1 Set
1 Set
4-6 Reps
4-6 Reps
@10
@10
2
Single Arm Lat Cable Row
1 Set
1 Set
8-10 Reps
8-10 Reps
3
Shrug (Barbell)
3 Sets
6 Reps
4
Wide Grip Lat Pulldown
3 Sets
8-10 Reps
@10
5
Bicep Curl (Cable)
2 Sets
6-8 Reps
@10
6
Reverse Pec Deck
2 Sets
6-8 Reps
@10
7
Cable Crunch
3 Sets
8-10 Reps
@10
Day 3
1
Standing Calf Raise
3 Sets
6-8 Reps
@10
2
Squat (Smith Machine)
1 Set
2 Sets
4-6 Reps
4-6 Reps
@9
@9
3
Leg Extension
1 Set
2 Sets
6-8 Reps
6-8 Reps
@10
@10
4
Bulgarian Split Squat (Dumbbell)
1 Set
10-12 Reps
@10
5
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 4
1
Close Grip Bench Press (Smith Machine)
3 Sets
4-6 Reps
@10
2
Chest Supported Lateral Raise
3 Sets
8-10 Reps
@10
3
Single Arm Tricep Extension (Cable)
3 Sets
6-8 Reps
@10
4
Hammer Curl
3 Sets
8-10 Reps
@10
5
Lateral Raise (Cable)
2 Sets
8-10 Reps
6
Bicep Curl (Machine)
1 Set
2 Sets
4-6 Reps
8-10 Reps
@10
@10
Day 5
1
Seated Calf Raise
1 Set
2 Sets
6-8 Reps
8-10 Reps
@10
@10
2
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@9
3
Hip Thrust (Barbell)
1 Set
1 Set
4-6 Reps
4-
4
Seated Hamstring Curl
3 Sets
6-8 Reps
@10
5
Leg Press (45 Degrees)
1 Set
6-8 Reps
@10
Day 1
1
Chest Press (Machine)
2 Sets
6-8 Reps
2
Incline Bench Press (Smith Machine)
2 Sets
6 Reps
@10
3
Lateral Raise (Machine)
2 Sets
8-10 Reps
4
Lateral Raise (Cable)
1 Set
8-10 Reps
@10
5
Tricep Pushdown (Cable)
2 Sets
6-8 Reps
@10
Day 2
1
Chest Supported Row (Machine)
1 Set
1 Set
4-6 Reps
4-6 Reps
@10
@10
2
Single Arm Lat Cable Row
1 Set
1 Set
8-10 Reps
8-10 Reps
3
Shrug (Barbell)
3 Sets
6 Reps
4
Wide Grip Lat Pulldown
3 Sets
8-10 Reps
@10
5
Bicep Curl (Cable)
2 Sets
6-8 Reps
@10
6
Reverse Pec Deck
2 Sets
6-8 Reps
@10
7
Cable Crunch
3 Sets
8-10 Reps
@10
Day 3
1
Standing Calf Raise
3 Sets
6-8 Reps
@10
2
Squat (Smith Machine)
1 Set
2 Sets
4-6 Reps
4-6 Reps
@9
@9
3
Leg Extension
1 Set
2 Sets
6-8 Reps
6-8 Reps
@10
@10
4
Bulgarian Split Squat (Dumbbell)
1 Set
10-12 Reps
@10
5
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 4
1
Close Grip Bench Press (Smith Machine)
3 Sets
4-6 Reps
@10
2
Chest Supported Lateral Raise
3 Sets
8-10 Reps
@10
3
Single Arm Tricep Extension (Cable)
3 Sets
6-8 Reps
@10
4
Hammer Curl
3 Sets
8-10 Reps
@10
5
Lateral Raise (Cable)
2 Sets
8-10 Reps
6
Bicep Curl (Machine)
1 Set
2 Sets
4-6 Reps
8-10 Reps
@10
@10
Day 5
1
Seated Calf Raise
1 Set
2 Sets
6-8 Reps
8-10 Reps
@10
@10
2
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@9
3
Hip Thrust (Barbell)
1 Set
1 Set
4-6 Reps
4-
4
Seated Hamstring Curl
3 Sets
6-8 Reps
@10
5
Leg Press (45 Degrees)
1 Set
6-8 Reps
@10
Day 1
1
Chest Press (Machine)
2 Sets
6-8 Reps
2
Incline Bench Press (Smith Machine)
2 Sets
6 Reps
@10
3
Lateral Raise (Machine)
2 Sets
8-10 Reps
4
Lateral Raise (Cable)
1 Set
8-10 Reps
@10
5
Tricep Pushdown (Cable)
2 Sets
6-8 Reps
@10
Day 2
1
Chest Supported Row (Machine)
1 Set
1 Set
4-6 Reps
4-6 Reps
@10
@10
2
Single Arm Lat Cable Row
1 Set
1 Set
8-10 Reps
8-10 Reps
3
Shrug (Barbell)
3 Sets
6 Reps
4
Wide Grip Lat Pulldown
3 Sets
8-10 Reps
@10
5
Bicep Curl (Cable)
2 Sets
6-8 Reps
@10
6
Reverse Pec Deck
2 Sets
6-8 Reps
@10
7
Cable Crunch
3 Sets
8-10 Reps
@10
Day 3
1
Standing Calf Raise
3 Sets
6-8 Reps
@10
2
Squat (Smith Machine)
1 Set
2 Sets
4-6 Reps
4-6 Reps
@9
@9
3
Leg Extension
1 Set
2 Sets
6-8 Reps
6-8 Reps
@10
@10
4
Bulgarian Split Squat (Dumbbell)
1 Set
10-12 Reps
@10
5
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 4
1
Close Grip Bench Press (Smith Machine)
3 Sets
4-6 Reps
@10
2
Chest Supported Lateral Raise
3 Sets
8-10 Reps
@10
3
Single Arm Tricep Extension (Cable)
3 Sets
6-8 Reps
@10
4
Hammer Curl
3 Sets
8-10 Reps
@10
5
Lateral Raise (Cable)
2 Sets
8-10 Reps
6
Bicep Curl (Machine)
1 Set
2 Sets
4-6 Reps
8-10 Reps
@10
@10
Day 5
1
Seated Calf Raise
1 Set
2 Sets
6-8 Reps
8-10 Reps
@10
@10
2
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@9
3
Hip Thrust (Barbell)
1 Set
1 Set
4-6 Reps
4-
4
Seated Hamstring Curl
3 Sets
6-8 Reps
@10
5
Leg Press (45 Degrees)
1 Set
6-8 Reps
@10
Day 1
1
Chest Press (Machine)
2 Sets
6-8 Reps
2
Incline Bench Press (Smith Machine)
2 Sets
6 Reps
@10
3
Lateral Raise (Machine)
2 Sets
8-10 Reps
4
Lateral Raise (Cable)
1 Set
8-10 Reps
@10
5
Tricep Pushdown (Cable)
2 Sets
6-8 Reps
@10
Day 2
1
Chest Supported Row (Machine)
1 Set
1 Set
4-6 Reps
4-6 Reps
@10
@10
2
Single Arm Lat Cable Row
1 Set
1 Set
8-10 Reps
8-10 Reps
3
Shrug (Barbell)
3 Sets
6 Reps
4
Wide Grip Lat Pulldown
3 Sets
8-10 Reps
@10
5
Bicep Curl (Cable)
2 Sets
6-8 Reps
@10
6
Reverse Pec Deck
2 Sets
6-8 Reps
@10
7
Cable Crunch
3 Sets
8-10 Reps
@10
Day 3
1
Standing Calf Raise
3 Sets
6-8 Reps
@10
2
Squat (Smith Machine)
1 Set
2 Sets
4-6 Reps
4-6 Reps
@9
@9
3
Leg Extension
1 Set
2 Sets
6-8 Reps
6-8 Reps
@10
@10
4
Bulgarian Split Squat (Dumbbell)
1 Set
10-12 Reps
@10
5
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 4
1
Close Grip Bench Press (Smith Machine)
3 Sets
4-6 Reps
@10
2
Chest Supported Lateral Raise
3 Sets
8-10 Reps
@10
3
Single Arm Tricep Extension (Cable)
3 Sets
6-8 Reps
@10
4
Hammer Curl
3 Sets
8-10 Reps
@10
5
Lateral Raise (Cable)
2 Sets
8-10 Reps
6
Bicep Curl (Machine)
1 Set
2 Sets
4-6 Reps
8-10 Reps
@10
@10
Day 5
1
Seated Calf Raise
1 Set
2 Sets
6-8 Reps
8-10 Reps
@10
@10
2
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@9
3
Hip Thrust (Barbell)
1 Set
1 Set
4-6 Reps
4-
4
Seated Hamstring Curl
3 Sets
6-8 Reps
@10
5
Leg Press (45 Degrees)
1 Set
6-8 Reps
@10
Day 1
1
Chest Press (Machine)
2 Sets
6-8 Reps
2
Incline Bench Press (Smith Machine)
2 Sets
6 Reps
@10
3
Lateral Raise (Machine)
2 Sets
8-10 Reps
4
Lateral Raise (Cable)
1 Set
8-10 Reps
@10
5
Tricep Pushdown (Cable)
2 Sets
6-8 Reps
@10
Day 2
1
Chest Supported Row (Machine)
1 Set
1 Set
4-6 Reps
4-6 Reps
@10
@10
2
Single Arm Lat Cable Row
1 Set
1 Set
8-10 Reps
8-10 Reps
3
Shrug (Barbell)
3 Sets
6 Reps
4
Wide Grip Lat Pulldown
3 Sets
8-10 Reps
@10
5
Bicep Curl (Cable)
2 Sets
6-8 Reps
@10
6
Reverse Pec Deck
2 Sets
6-8 Reps
@10
7
Cable Crunch
3 Sets
8-10 Reps
@10
Day 3
1
Standing Calf Raise
3 Sets
6-8 Reps
@10
2
Squat (Smith Machine)
1 Set
2 Sets
4-6 Reps
4-6 Reps
@9
@9
3
Leg Extension
1 Set
2 Sets
6-8 Reps
6-8 Reps
@10
@10
4
Bulgarian Split Squat (Dumbbell)
1 Set
10-12 Reps
@10
5
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 4
1
Close Grip Bench Press (Smith Machine)
3 Sets
4-6 Reps
@10
2
Chest Supported Lateral Raise
3 Sets
8-10 Reps
@10
3
Single Arm Tricep Extension (Cable)
3 Sets
6-8 Reps
@10
4
Hammer Curl
3 Sets
8-10 Reps
@10
5
Lateral Raise (Cable)
2 Sets
8-10 Reps
6
Bicep Curl (Machine)
1 Set
2 Sets
4-6 Reps
8-10 Reps
@10
@10
Day 5
1
Seated Calf Raise
1 Set
2 Sets
6-8 Reps
8-10 Reps
@10
@10
2
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@9
3
Hip Thrust (Barbell)
1 Set
1 Set
4-6 Reps
4-
4
Seated Hamstring Curl
3 Sets
6-8 Reps
@10
5
Leg Press (45 Degrees)
1 Set
6-8 Reps
@10
Day 1
1
Chest Press (Machine)
2 Sets
6-8 Reps
2
Incline Bench Press (Smith Machine)
2 Sets
6 Reps
@10
3
Lateral Raise (Machine)
2 Sets
8-10 Reps
4
Lateral Raise (Cable)
1 Set
8-10 Reps
@10
5
Tricep Pushdown (Cable)
2 Sets
6-8 Reps
@10
Day 2
1
Chest Supported Row (Machine)
1 Set
1 Set
4-6 Reps
4-6 Reps
@10
@10
2
Single Arm Lat Cable Row
1 Set
1 Set
8-10 Reps
8-10 Reps
3
Shrug (Barbell)
3 Sets
6 Reps
4
Wide Grip Lat Pulldown
3 Sets
8-10 Reps
@10
5
Bicep Curl (Cable)
2 Sets
6-8 Reps
@10
6
Reverse Pec Deck
2 Sets
6-8 Reps
@10
7
Cable Crunch
3 Sets
8-10 Reps
@10
Day 3
1
Standing Calf Raise
3 Sets
6-8 Reps
@10
2
Squat (Smith Machine)
1 Set
2 Sets
4-6 Reps
4-6 Reps
@9
@9
3
Leg Extension
1 Set
2 Sets
6-8 Reps
6-8 Reps
@10
@10
4
Bulgarian Split Squat (Dumbbell)
1 Set
10-12 Reps
@10
5
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 4
1
Close Grip Bench Press (Smith Machine)
3 Sets
4-6 Reps
@10
2
Chest Supported Lateral Raise
3 Sets
8-10 Reps
@10
3
Single Arm Tricep Extension (Cable)
3 Sets
6-8 Reps
@10
4
Hammer Curl
3 Sets
8-10 Reps
@10
5
Lateral Raise (Cable)
2 Sets
8-10 Reps
6
Bicep Curl (Machine)
1 Set
2 Sets
4-6 Reps
8-10 Reps
@10
@10
Day 5
1
Seated Calf Raise
1 Set
2 Sets
6-8 Reps
8-10 Reps
@10
@10
2
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@9
3
Hip Thrust (Barbell)
1 Set
1 Set
4-6 Reps
4-
4
Seated Hamstring Curl
3 Sets
6-8 Reps
@10
5
Leg Press (45 Degrees)
1 Set
6-8 Reps
@10
Day 1
1
Chest Press (Machine)
2 Sets
6-8 Reps
2
Incline Bench Press (Smith Machine)
2 Sets
6 Reps
@10
3
Lateral Raise (Machine)
2 Sets
8-10 Reps
4
Lateral Raise (Cable)
1 Set
8-10 Reps
@10
5
Tricep Pushdown (Cable)
2 Sets
6-8 Reps
@10
Day 2
1
Chest Supported Row (Machine)
1 Set
1 Set
4-6 Reps
4-6 Reps
@10
@10
2
Single Arm Lat Cable Row
1 Set
1 Set
8-10 Reps
8-10 Reps
3
Shrug (Barbell)
3 Sets
6 Reps
4
Wide Grip Lat Pulldown
3 Sets
8-10 Reps
@10
5
Bicep Curl (Cable)
2 Sets
6-8 Reps
@10
6
Reverse Pec Deck
2 Sets
6-8 Reps
@10
7
Cable Crunch
3 Sets
8-10 Reps
@10
Day 3
1
Standing Calf Raise
3 Sets
6-8 Reps
@10
2
Squat (Smith Machine)
1 Set
2 Sets
4-6 Reps
4-6 Reps
@9
@9
3
Leg Extension
1 Set
2 Sets
6-8 Reps
6-8 Reps
@10
@10
4
Bulgarian Split Squat (Dumbbell)
1 Set
10-12 Reps
@10
5
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 4
1
Close Grip Bench Press (Smith Machine)
3 Sets
4-6 Reps
@10
2
Chest Supported Lateral Raise
3 Sets
8-10 Reps
@10
3
Single Arm Tricep Extension (Cable)
3 Sets
6-8 Reps
@10
4
Hammer Curl
3 Sets
8-10 Reps
@10
5
Lateral Raise (Cable)
2 Sets
8-10 Reps
6
Bicep Curl (Machine)
1 Set
2 Sets
4-6 Reps
8-10 Reps
@10
@10
Day 5
1
Seated Calf Raise
1 Set
2 Sets
6-8 Reps
8-10 Reps
@10
@10
2
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@9
3
Hip Thrust (Barbell)
1 Set
1 Set
4-6 Reps
4-
4
Seated Hamstring Curl
3 Sets
6-8 Reps
@10
5
Leg Press (45 Degrees)
1 Set
6-8 Reps
@10
Day 1
1
Chest Press (Machine)
2 Sets
6-8 Reps
2
Incline Bench Press (Smith Machine)
2 Sets
6 Reps
@10
3
Lateral Raise (Machine)
2 Sets
8-10 Reps
4
Lateral Raise (Cable)
1 Set
8-10 Reps
@10
5
Tricep Pushdown (Cable)
2 Sets
6-8 Reps
@10
Day 2
1
Chest Supported Row (Machine)
1 Set
1 Set
4-6 Reps
4-6 Reps
@10
@10
2
Single Arm Lat Cable Row
1 Set
1 Set
8-10 Reps
8-10 Reps
3
Shrug (Barbell)
3 Sets
6 Reps
4
Wide Grip Lat Pulldown
3 Sets
8-10 Reps
@10
5
Bicep Curl (Cable)
2 Sets
6-8 Reps
@10
6
Reverse Pec Deck
2 Sets
6-8 Reps
@10
7
Cable Crunch
3 Sets
8-10 Reps
@10
Day 3
1
Standing Calf Raise
3 Sets
6-8 Reps
@10
2
Squat (Smith Machine)
1 Set
2 Sets
4-6 Reps
4-6 Reps
@9
@9
3
Leg Extension
1 Set
2 Sets
6-8 Reps
6-8 Reps
@10
@10
4
Bulgarian Split Squat (Dumbbell)
1 Set
10-12 Reps
@10
5
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 4
1
Close Grip Bench Press (Smith Machine)
3 Sets
4-6 Reps
@10
2
Chest Supported Lateral Raise
3 Sets
8-10 Reps
@10
3
Single Arm Tricep Extension (Cable)
3 Sets
6-8 Reps
@10
4
Hammer Curl
3 Sets
8-10 Reps
@10
5
Lateral Raise (Cable)
2 Sets
8-10 Reps
6
Bicep Curl (Machine)
1 Set
2 Sets
4-6 Reps
8-10 Reps
@10
@10
Day 5
1
Seated Calf Raise
1 Set
2 Sets
6-8 Reps
8-10 Reps
@10
@10
2
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@9
3
Hip Thrust (Barbell)
1 Set
1 Set
4-6 Reps
4-
4
Seated Hamstring Curl
3 Sets
6-8 Reps
@10
5
Leg Press (45 Degrees)
1 Set
6-8 Reps
@10
Day 1
1
Chest Press (Machine)
2 Sets
6-8 Reps
2
Incline Bench Press (Smith Machine)
2 Sets
6 Reps
@10
3
Lateral Raise (Machine)
2 Sets
8-10 Reps
4
Lateral Raise (Cable)
1 Set
8-10 Reps
@10
5
Tricep Pushdown (Cable)
2 Sets
6-8 Reps
@10
Day 2
1
Chest Supported Row (Machine)
1 Set
1 Set
4-6 Reps
4-6 Reps
@10
@10
2
Single Arm Lat Cable Row
1 Set
1 Set
8-10 Reps
8-10 Reps
3
Shrug (Barbell)
3 Sets
6 Reps
4
Wide Grip Lat Pulldown
3 Sets
8-10 Reps
@10
5
Bicep Curl (Cable)
2 Sets
6-8 Reps
@10
6
Reverse Pec Deck
2 Sets
6-8 Reps
@10
7
Cable Crunch
3 Sets
8-10 Reps
@10
Day 3
1
Standing Calf Raise
3 Sets
6-8 Reps
@10
2
Squat (Smith Machine)
1 Set
2 Sets
4-6 Reps
4-6 Reps
@9
@9
3
Leg Extension
1 Set
2 Sets
6-8 Reps
6-8 Reps
@10
@10
4
Bulgarian Split Squat (Dumbbell)
1 Set
10-12 Reps
@10
5
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 4
1
Close Grip Bench Press (Smith Machine)
3 Sets
4-6 Reps
@10
2
Chest Supported Lateral Raise
3 Sets
8-10 Reps
@10
3
Single Arm Tricep Extension (Cable)
3 Sets
6-8 Reps
@10
4
Hammer Curl
3 Sets
8-10 Reps
@10
5
Lateral Raise (Cable)
2 Sets
8-10 Reps
6
Bicep Curl (Machine)
1 Set
2 Sets
4-6 Reps
8-10 Reps
@10
@10
Day 5
1
Seated Calf Raise
1 Set
2 Sets
6-8 Reps
8-10 Reps
@10
@10
2
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@9
3
Hip Thrust (Barbell)
1 Set
1 Set
4-6 Reps
4-
4
Seated Hamstring Curl
3 Sets
6-8 Reps
@10
5
Leg Press (45 Degrees)
1 Set
6-8 Reps
@10
Day 1
1
Chest Press (Machine)
2 Sets
6-8 Reps
2
Incline Bench Press (Smith Machine)
2 Sets
6 Reps
@10
3
Lateral Raise (Machine)
2 Sets
8-10 Reps
4
Lateral Raise (Cable)
1 Set
8-10 Reps
@10
5
Tricep Pushdown (Cable)
2 Sets
6-8 Reps
@10
Day 2
1
Chest Supported Row (Machine)
1 Set
1 Set
4-6 Reps
4-6 Reps
@10
@10
2
Single Arm Lat Cable Row
1 Set
1 Set
8-10 Reps
8-10 Reps
3
Shrug (Barbell)
3 Sets
6 Reps
4
Wide Grip Lat Pulldown
3 Sets
8-10 Reps
@10
5
Bicep Curl (Cable)
2 Sets
6-8 Reps
@10
6
Reverse Pec Deck
2 Sets
6-8 Reps
@10
7
Cable Crunch
3 Sets
8-10 Reps
@10
Day 3
1
Standing Calf Raise
3 Sets
6-8 Reps
@10
2
Squat (Smith Machine)
1 Set
2 Sets
4-6 Reps
4-6 Reps
@9
@9
3
Leg Extension
1 Set
2 Sets
6-8 Reps
6-8 Reps
@10
@10
4
Bulgarian Split Squat (Dumbbell)
1 Set
10-12 Reps
@10
5
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 4
1
Close Grip Bench Press (Smith Machine)
3 Sets
4-6 Reps
@10
2
Chest Supported Lateral Raise
3 Sets
8-10 Reps
@10
3
Single Arm Tricep Extension (Cable)
3 Sets
6-8 Reps
@10
4
Hammer Curl
3 Sets
8-10 Reps
@10
5
Lateral Raise (Cable)
2 Sets
8-10 Reps
6
Bicep Curl (Machine)
1 Set
2 Sets
4-6 Reps
8-10 Reps
@10
@10
Day 5
1
Seated Calf Raise
1 Set
2 Sets
6-8 Reps
8-10 Reps
@10
@10
2
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@9
3
Hip Thrust (Barbell)
1 Set
1 Set
4-6 Reps
4-
4
Seated Hamstring Curl
3 Sets
6-8 Reps
@10
5
Leg Press (45 Degrees)
1 Set
6-8 Reps
@10