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Berserk method- Butler version
by Haydn B.
3 athletes joined
Program Description
Get Massive with principals from BOM’s berserk method and beast slayer program. To be run asynchronously and not strictly 6 times a week. Can either take a rest day after each training day, or run like this: lower day, upper day, rest, full body day, rest, chest and arms day, rest, posterior chain day, arm day, rest and so on… This then becomes a 10-12 day Asynchronous Split. DO NOT RUN THIS 6x A WEEK YOU WILL EITHER GET INJURED OR GET VERY TIRED AND WONT MAKE PROGRESS!
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Feb 12, 2024 06:13
Last Edited
May 08, 2024 02:16
down_app
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Pull-Up (Weighted)
3 Sets
5-10 Reps
3
Fly Press (Dumbbell)
3 Sets
8-12 Reps
4
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
6
Hammer Curl
3 Sets
12-15 Reps
7
French Press
3 Sets
6-10 Reps
8
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
9
Neck Curl
1 Set
50 Reps
Day 1
1
Squat (Smith Machine)
3 Sets
6-10 Reps
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
3
Leg Extension
2 Sets
10-15 Reps
4
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
5
Seated Hamstring Curl
1 Set
50 Reps
6
Standing Calf Raise
3 Sets
10-15 Reps
7
Lying Leg Raise
4 Sets
10-20 Reps
Day 3
1
Leg Press (45 Degrees)
4 Sets
6-10 Reps
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-8 Reps
3
Bench Press (Close Grip)
3 Sets
8-10 Reps
4
Preacher Curl (Barbell)
3 Sets
8-12 Reps
5
T-Bar Row
3 Sets
6-10 Reps
6
Tricep Extension (Cable)
3 Sets
10-15 Reps
7
One Arm Lateral Raise (Cable)
1 Set
40 Reps
8
Neck Curl
3 Sets
8-12 Reps
9
Leg Extension
3 Sets
8-12 Reps
Day 4
1
Bench Press (Dumbbell)
4 Sets
6-8 Reps
2
Chin-Up (Weighted)
3 Sets
5-8 Reps
3
Skull Crusher
3 Sets
8-12 Reps
4
Spider Curl
3 Sets
8-12 Reps
5
Rear Delt Fly (Machine)
1 Set
40 Reps
6
Pec Deck (Machine)
3 Sets
10-15 Reps
7
Seated Dip (Machine)
3 Sets
8-12 Reps
8
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
Day 6
1
Hammer Curl
3 Sets
12-16 Reps
2
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
3
Bicep Curl (Cable)
3 Sets
10-15 Reps
4
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
5
Pec Fly (Dumbbell)
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
7
Neck Curl
3 Sets
10-15 Reps
Day 5
1
Power Clean
3 Sets
3 Reps
2
Split Squat (Dumbbell)
3 Sets
8-10 Reps
3
Rack Pull (Barbell)
1 Set
20 Reps
4
Back Extension (Weighted)
3 Sets
8-15 Reps
5
Hanging Leg Raise
3 Sets
8-12 Reps
6
Standing Calf Raise
1 Set
50 Reps
7
Seated Hamstring Curl
1 Set
40 Reps
Day 1
1
Squat (Smith Machine)
3 Sets
6-10 Reps
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
3
Leg Extension
2 Sets
10-15 Reps
4
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
5
Seated Hamstring Curl
1 Set
50 Reps
6
Standing Calf Raise
3 Sets
10-15 Reps
7
Lying Leg Raise
4 Sets
10-20 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Pull-Up (Weighted)
3 Sets
5-10 Reps
3
Fly Press (Dumbbell)
3 Sets
8-12 Reps
4
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
6
Hammer Curl
3 Sets
12-15 Reps
7
French Press
3 Sets
6-10 Reps
8
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
9
Neck Curl
1 Set
50 Reps
Day 3
1
Leg Press (45 Degrees)
4 Sets
6-10 Reps
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-8 Reps
3
Bench Press (Close Grip)
3 Sets
8-10 Reps
4
Preacher Curl (Barbell)
3 Sets
8-12 Reps
5
T-Bar Row
3 Sets
6-10 Reps
6
Tricep Extension (Cable)
3 Sets
10-15 Reps
7
One Arm Lateral Raise (Cable)
1 Set
40 Reps
8
Neck Curl
3 Sets
8-12 Reps
9
Leg Extension
3 Sets
8-12 Reps
Day 4
1
Bench Press (Dumbbell)
4 Sets
6-8 Reps
2
Chin-Up (Weighted)
3 Sets
5-8 Reps
3
Skull Crusher
3 Sets
8-12 Reps
4
Spider Curl
3 Sets
8-12 Reps
5
Rear Delt Fly (Machine)
1 Set
40 Reps
6
Pec Deck (Machine)
3 Sets
10-15 Reps
7
Seated Dip (Machine)
3 Sets
8-12 Reps
8
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
Day 5
1
Power Clean
3 Sets
3 Reps
2
Bent Over Row (Barbell)
3 Sets
6-10 Reps
3
Split Squat (Dumbbell)
3 Sets
8-10 Reps
4
Rack Pull (Barbell)
1 Set
20 Reps
5
Back Extension (Weighted)
3 Sets
8-15 Reps
6
Hanging Leg Raise
3 Sets
8-12 Reps
7
Standing Calf Raise
1 Set
50 Reps
Day 6
1
Hammer Curl
3 Sets
12-16 Reps
2
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
3
Bicep Curl (Cable)
3 Sets
10-15 Reps
4
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
5
Pec Fly (Dumbbell)
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
7
Neck Curl
3 Sets
10-15 Reps
Day 1
1
Squat (Smith Machine)
3 Sets
6-10 Reps
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
3
Leg Extension
2 Sets
10-15 Reps
4
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
5
Seated Hamstring Curl
1 Set
50 Reps
6
Standing Calf Raise
3 Sets
10-15 Reps
7
Lying Leg Raise
4 Sets
10-20 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Pull-Up (Weighted)
3 Sets
5-10 Reps
3
Fly Press (Dumbbell)
3 Sets
8-12 Reps
4
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
6
Hammer Curl
3 Sets
12-15 Reps
7
French Press
3 Sets
6-10 Reps
8
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
9
Neck Curl
1 Set
50 Reps
Day 3
1
Leg Press (45 Degrees)
4 Sets
6-10 Reps
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-8 Reps
3
Bench Press (Close Grip)
3 Sets
8-10 Reps
4
Preacher Curl (Barbell)
3 Sets
8-12 Reps
5
T-Bar Row
3 Sets
6-10 Reps
6
Tricep Extension (Cable)
3 Sets
10-15 Reps
7
One Arm Lateral Raise (Cable)
1 Set
40 Reps
8
Neck Curl
3 Sets
8-12 Reps
9
Leg Extension
3 Sets
8-12 Reps
Day 4
1
Bench Press (Dumbbell)
4 Sets
6-8 Reps
2
Chin-Up (Weighted)
3 Sets
5-8 Reps
3
Skull Crusher
3 Sets
8-12 Reps
4
Spider Curl
3 Sets
8-12 Reps
5
Rear Delt Fly (Machine)
1 Set
40 Reps
6
Pec Deck (Machine)
3 Sets
10-15 Reps
7
Seated Dip (Machine)
3 Sets
8-12 Reps
8
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
Day 5
1
Power Clean
3 Sets
3 Reps
2
Bent Over Row (Barbell)
3 Sets
6-10 Reps
3
Split Squat (Dumbbell)
3 Sets
8-10 Reps
4
Rack Pull (Barbell)
1 Set
20 Reps
5
Back Extension (Weighted)
3 Sets
8-15 Reps
6
Hanging Leg Raise
3 Sets
8-12 Reps
7
Standing Calf Raise
1 Set
50 Reps
Day 6
1
Hammer Curl
3 Sets
12-16 Reps
2
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
3
Bicep Curl (Cable)
3 Sets
10-15 Reps
4
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
5
Pec Fly (Dumbbell)
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
7
Neck Curl
3 Sets
10-15 Reps
Day 1
1
Squat (Smith Machine)
3 Sets
6-10 Reps
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
3
Leg Extension
2 Sets
10-15 Reps
4
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
5
Seated Hamstring Curl
1 Set
50 Reps
6
Standing Calf Raise
3 Sets
10-15 Reps
7
Lying Leg Raise
4 Sets
10-20 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Pull-Up (Weighted)
3 Sets
5-10 Reps
3
Fly Press (Dumbbell)
3 Sets
8-12 Reps
4
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
6
Hammer Curl
3 Sets
12-15 Reps
7
French Press
3 Sets
6-10 Reps
8
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
9
Neck Curl
1 Set
50 Reps
Day 3
1
Leg Press (45 Degrees)
4 Sets
6-10 Reps
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-8 Reps
3
Bench Press (Close Grip)
3 Sets
8-10 Reps
4
Preacher Curl (Barbell)
3 Sets
8-12 Reps
5
T-Bar Row
3 Sets
6-10 Reps
6
Tricep Extension (Cable)
3 Sets
10-15 Reps
7
One Arm Lateral Raise (Cable)
1 Set
40 Reps
8
Neck Curl
3 Sets
8-12 Reps
9
Leg Extension
3 Sets
8-12 Reps
Day 4
1
Bench Press (Dumbbell)
4 Sets
6-8 Reps
2
Chin-Up (Weighted)
3 Sets
5-8 Reps
3
Skull Crusher
3 Sets
8-12 Reps
4
Spider Curl
3 Sets
8-12 Reps
5
Rear Delt Fly (Machine)
1 Set
40 Reps
6
Pec Deck (Machine)
3 Sets
10-15 Reps
7
Seated Dip (Machine)
3 Sets
8-12 Reps
8
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
Day 5
1
Power Clean
3 Sets
3 Reps
2
Bent Over Row (Barbell)
3 Sets
6-10 Reps
3
Split Squat (Dumbbell)
3 Sets
8-10 Reps
4
Rack Pull (Barbell)
1 Set
20 Reps
5
Back Extension (Weighted)
3 Sets
8-15 Reps
6
Hanging Leg Raise
3 Sets
8-12 Reps
7
Standing Calf Raise
1 Set
50 Reps
Day 6
1
Hammer Curl
3 Sets
12-16 Reps
2
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
3
Bicep Curl (Cable)
3 Sets
10-15 Reps
4
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
5
Pec Fly (Dumbbell)
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
7
Neck Curl
3 Sets
10-15 Reps
Day 1
1
Squat (Smith Machine)
3 Sets
6-10 Reps
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
3
Leg Extension
2 Sets
10-15 Reps
4
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
5
Seated Hamstring Curl
1 Set
50 Reps
6
Standing Calf Raise
3 Sets
10-15 Reps
7
Lying Leg Raise
4 Sets
10-20 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Pull-Up (Weighted)
3 Sets
5-10 Reps
3
Fly Press (Dumbbell)
3 Sets
8-12 Reps
4
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
6
Hammer Curl
3 Sets
12-15 Reps
7
French Press
3 Sets
6-10 Reps
8
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
9
Neck Curl
1 Set
50 Reps
Day 3
1
Leg Press (45 Degrees)
4 Sets
6-10 Reps
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-8 Reps
3
Bench Press (Close Grip)
3 Sets
8-10 Reps
4
Preacher Curl (Barbell)
3 Sets
8-12 Reps
5
T-Bar Row
3 Sets
6-10 Reps
6
Tricep Extension (Cable)
3 Sets
10-15 Reps
7
One Arm Lateral Raise (Cable)
1 Set
40 Reps
8
Neck Curl
3 Sets
8-12 Reps
9
Leg Extension
3 Sets
8-12 Reps
Day 4
1
Bench Press (Dumbbell)
4 Sets
6-8 Reps
2
Chin-Up (Weighted)
3 Sets
5-8 Reps
3
Skull Crusher
3 Sets
8-12 Reps
4
Spider Curl
3 Sets
8-12 Reps
5
Rear Delt Fly (Machine)
1 Set
40 Reps
6
Pec Deck (Machine)
3 Sets
10-15 Reps
7
Seated Dip (Machine)
3 Sets
8-12 Reps
8
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
Day 5
1
Power Clean
3 Sets
3 Reps
2
Bent Over Row (Barbell)
3 Sets
6-10 Reps
3
Split Squat (Dumbbell)
3 Sets
8-10 Reps
4
Rack Pull (Barbell)
1 Set
20 Reps
5
Back Extension (Weighted)
3 Sets
8-15 Reps
6
Hanging Leg Raise
3 Sets
8-12 Reps
7
Standing Calf Raise
1 Set
50 Reps
Day 6
1
Hammer Curl
3 Sets
12-16 Reps
2
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
3
Bicep Curl (Cable)
3 Sets
10-15 Reps
4
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
5
Pec Fly (Dumbbell)
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
7
Neck Curl
3 Sets
10-15 Reps
Day 1
1
Squat (Smith Machine)
3 Sets
6-10 Reps
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
3
Leg Extension
2 Sets
10-15 Reps
4
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
5
Seated Hamstring Curl
1 Set
50 Reps
6
Standing Calf Raise
3 Sets
10-15 Reps
7
Lying Leg Raise
4 Sets
10-20 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Pull-Up (Weighted)
3 Sets
5-10 Reps
3
Fly Press (Dumbbell)
3 Sets
8-12 Reps
4
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
6
Hammer Curl
3 Sets
12-15 Reps
7
French Press
3 Sets
6-10 Reps
8
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
9
Neck Curl
1 Set
50 Reps
Day 3
1
Leg Press (45 Degrees)
4 Sets
6-10 Reps
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-8 Reps
3
Bench Press (Close Grip)
3 Sets
8-10 Reps
4
Preacher Curl (Barbell)
3 Sets
8-12 Reps
5
T-Bar Row
3 Sets
6-10 Reps
6
Tricep Extension (Cable)
3 Sets
10-15 Reps
7
One Arm Lateral Raise (Cable)
1 Set
40 Reps
8
Neck Curl
3 Sets
8-12 Reps
9
Leg Extension
3 Sets
8-12 Reps
Day 4
1
Bench Press (Dumbbell)
4 Sets
6-8 Reps
2
Chin-Up (Weighted)
3 Sets
5-8 Reps
3
Skull Crusher
3 Sets
8-12 Reps
4
Spider Curl
3 Sets
8-12 Reps
5
Rear Delt Fly (Machine)
1 Set
40 Reps
6
Pec Deck (Machine)
3 Sets
10-15 Reps
7
Seated Dip (Machine)
3 Sets
8-12 Reps
8
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
Day 5
1
Power Clean
3 Sets
3 Reps
2
Bent Over Row (Barbell)
3 Sets
6-10 Reps
3
Split Squat (Dumbbell)
3 Sets
8-10 Reps
4
Rack Pull (Barbell)
1 Set
20 Reps
5
Back Extension (Weighted)
3 Sets
8-15 Reps
6
Hanging Leg Raise
3 Sets
8-12 Reps
7
Standing Calf Raise
1 Set
50 Reps
Day 6
1
Hammer Curl
3 Sets
12-16 Reps
2
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
3
Bicep Curl (Cable)
3 Sets
10-15 Reps
4
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
5
Pec Fly (Dumbbell)
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
7
Neck Curl
3 Sets
10-15 Reps
Day 1
1
Squat (Smith Machine)
3 Sets
6-10 Reps
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
3
Leg Extension
2 Sets
10-15 Reps
4
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
5
Seated Hamstring Curl
1 Set
50 Reps
6
Standing Calf Raise
3 Sets
10-15 Reps
7
Lying Leg Raise
4 Sets
10-20 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Pull-Up (Weighted)
3 Sets
5-10 Reps
3
Fly Press (Dumbbell)
3 Sets
8-12 Reps
4
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
6
Hammer Curl
3 Sets
12-15 Reps
7
French Press
3 Sets
6-10 Reps
8
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
9
Neck Curl
1 Set
50 Reps
Day 3
1
Leg Press (45 Degrees)
4 Sets
6-10 Reps
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-8 Reps
3
Bench Press (Close Grip)
3 Sets
8-10 Reps
4
Preacher Curl (Barbell)
3 Sets
8-12 Reps
5
T-Bar Row
3 Sets
6-10 Reps
6
Tricep Extension (Cable)
3 Sets
10-15 Reps
7
One Arm Lateral Raise (Cable)
1 Set
40 Reps
8
Neck Curl
3 Sets
8-12 Reps
9
Leg Extension
3 Sets
8-12 Reps
Day 4
1
Bench Press (Dumbbell)
4 Sets
6-8 Reps
2
Chin-Up (Weighted)
3 Sets
5-8 Reps
3
Skull Crusher
3 Sets
8-12 Reps
4
Spider Curl
3 Sets
8-12 Reps
5
Rear Delt Fly (Machine)
1 Set
40 Reps
6
Pec Deck (Machine)
3 Sets
10-15 Reps
7
Seated Dip (Machine)
3 Sets
8-12 Reps
8
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
Day 5
1
Power Clean
3 Sets
3 Reps
2
Bent Over Row (Barbell)
3 Sets
6-10 Reps
3
Split Squat (Dumbbell)
3 Sets
8-10 Reps
4
Rack Pull (Barbell)
1 Set
20 Reps
5
Back Extension (Weighted)
3 Sets
8-15 Reps
6
Hanging Leg Raise
3 Sets
8-12 Reps
7
Standing Calf Raise
1 Set
50 Reps
Day 6
1
Hammer Curl
3 Sets
12-16 Reps
2
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
3
Bicep Curl (Cable)
3 Sets
10-15 Reps
4
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
5
Pec Fly (Dumbbell)
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
7
Neck Curl
3 Sets
10-15 Reps
Day 1
1
Squat (Smith Machine)
3 Sets
6-10 Reps
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
3
Leg Extension
2 Sets
10-15 Reps
4
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
5
Seated Hamstring Curl
1 Set
50 Reps
6
Standing Calf Raise
3 Sets
10-15 Reps
7
Lying Leg Raise
4 Sets
10-20 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Pull-Up (Weighted)
3 Sets
5-10 Reps
3
Fly Press (Dumbbell)
3 Sets
8-12 Reps
4
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
6
Hammer Curl
3 Sets
12-15 Reps
7
French Press
3 Sets
6-10 Reps
8
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
9
Neck Curl
1 Set
50 Reps
Day 3
1
Leg Press (45 Degrees)
4 Sets
6-10 Reps
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-8 Reps
3
Bench Press (Close Grip)
3 Sets
8-10 Reps
4
Preacher Curl (Barbell)
3 Sets
8-12 Reps
5
T-Bar Row
3 Sets
6-10 Reps
6
Tricep Extension (Cable)
3 Sets
10-15 Reps
7
One Arm Lateral Raise (Cable)
1 Set
40 Reps
8
Neck Curl
3 Sets
8-12 Reps
9
Leg Extension
3 Sets
8-12 Reps
Day 4
1
Bench Press (Dumbbell)
4 Sets
6-8 Reps
2
Chin-Up (Weighted)
3 Sets
5-8 Reps
3
Skull Crusher
3 Sets
8-12 Reps
4
Spider Curl
3 Sets
8-12 Reps
5
Rear Delt Fly (Machine)
1 Set
40 Reps
6
Pec Deck (Machine)
3 Sets
10-15 Reps
7
Seated Dip (Machine)
3 Sets
8-12 Reps
8
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
Day 5
1
Power Clean
3 Sets
3 Reps
2
Bent Over Row (Barbell)
3 Sets
6-10 Reps
3
Split Squat (Dumbbell)
3 Sets
8-10 Reps
4
Rack Pull (Barbell)
1 Set
20 Reps
5
Back Extension (Weighted)
3 Sets
8-15 Reps
6
Hanging Leg Raise
3 Sets
8-12 Reps
7
Standing Calf Raise
1 Set
50 Reps
Day 6
1
Hammer Curl
3 Sets
12-16 Reps
2
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
3
Bicep Curl (Cable)
3 Sets
10-15 Reps
4
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
5
Pec Fly (Dumbbell)
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
7
Neck Curl
3 Sets
10-15 Reps
Day 1
1
Squat (Smith Machine)
3 Sets
6-10 Reps
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
3
Leg Extension
2 Sets
10-15 Reps
4
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
5
Seated Hamstring Curl
1 Set
50 Reps
6
Standing Calf Raise
3 Sets
10-15 Reps
7
Lying Leg Raise
4 Sets
10-20 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Pull-Up (Weighted)
3 Sets
5-10 Reps
3
Fly Press (Dumbbell)
3 Sets
8-12 Reps
4
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
6
Hammer Curl
3 Sets
12-15 Reps
7
French Press
3 Sets
6-10 Reps
8
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
9
Neck Curl
1 Set
50 Reps
Day 3
1
Leg Press (45 Degrees)
4 Sets
6-10 Reps
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-8 Reps
3
Bench Press (Close Grip)
3 Sets
8-10 Reps
4
Preacher Curl (Barbell)
3 Sets
8-12 Reps
5
T-Bar Row
3 Sets
6-10 Reps
6
Tricep Extension (Cable)
3 Sets
10-15 Reps
7
One Arm Lateral Raise (Cable)
1 Set
40 Reps
8
Neck Curl
3 Sets
8-12 Reps
9
Leg Extension
3 Sets
8-12 Reps
Day 4
1
Bench Press (Dumbbell)
4 Sets
6-8 Reps
2
Chin-Up (Weighted)
3 Sets
5-8 Reps
3
Skull Crusher
3 Sets
8-12 Reps
4
Spider Curl
3 Sets
8-12 Reps
5
Rear Delt Fly (Machine)
1 Set
40 Reps
6
Pec Deck (Machine)
3 Sets
10-15 Reps
7
Seated Dip (Machine)
3 Sets
8-12 Reps
8
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
Day 5
1
Power Clean
3 Sets
3 Reps
2
Bent Over Row (Barbell)
3 Sets
6-10 Reps
3
Split Squat (Dumbbell)
3 Sets
8-10 Reps
4
Rack Pull (Barbell)
1 Set
20 Reps
5
Back Extension (Weighted)
3 Sets
8-15 Reps
6
Hanging Leg Raise
3 Sets
8-12 Reps
7
Standing Calf Raise
1 Set
50 Reps
Day 6
1
Hammer Curl
3 Sets
12-16 Reps
2
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
3
Bicep Curl (Cable)
3 Sets
10-15 Reps
4
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
5
Pec Fly (Dumbbell)
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
7
Neck Curl
3 Sets
10-15 Reps
Day 1
1
Squat (Smith Machine)
3 Sets
6-10 Reps
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
3
Leg Extension
2 Sets
10-15 Reps
4
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
5
Seated Hamstring Curl
1 Set
50 Reps
6
Standing Calf Raise
3 Sets
10-15 Reps
7
Lying Leg Raise
4 Sets
10-20 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Pull-Up (Weighted)
3 Sets
5-10 Reps
3
Fly Press (Dumbbell)
3 Sets
8-12 Reps
4
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
6
Hammer Curl
3 Sets
12-15 Reps
7
French Press
3 Sets
6-10 Reps
8
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
9
Neck Curl
1 Set
50 Reps
Day 3
1
Leg Press (45 Degrees)
4 Sets
6-10 Reps
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-8 Reps
3
Bench Press (Close Grip)
3 Sets
8-10 Reps
4
Preacher Curl (Barbell)
3 Sets
8-12 Reps
5
T-Bar Row
3 Sets
6-10 Reps
6
Tricep Extension (Cable)
3 Sets
10-15 Reps
7
One Arm Lateral Raise (Cable)
1 Set
40 Reps
8
Neck Curl
3 Sets
8-12 Reps
9
Leg Extension
3 Sets
8-12 Reps
Day 4
1
Bench Press (Dumbbell)
4 Sets
6-8 Reps
2
Chin-Up (Weighted)
3 Sets
5-8 Reps
3
Skull Crusher
3 Sets
8-12 Reps
4
Spider Curl
3 Sets
8-12 Reps
5
Rear Delt Fly (Machine)
1 Set
40 Reps
6
Pec Deck (Machine)
3 Sets
10-15 Reps
7
Seated Dip (Machine)
3 Sets
8-12 Reps
8
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
Day 5
1
Power Clean
3 Sets
3 Reps
2
Bent Over Row (Barbell)
3 Sets
6-10 Reps
3
Split Squat (Dumbbell)
3 Sets
8-10 Reps
4
Rack Pull (Barbell)
1 Set
20 Reps
5
Back Extension (Weighted)
3 Sets
8-15 Reps
6
Hanging Leg Raise
3 Sets
8-12 Reps
7
Standing Calf Raise
1 Set
50 Reps
Day 6
1
Hammer Curl
3 Sets
12-16 Reps
2
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
3
Bicep Curl (Cable)
3 Sets
10-15 Reps
4
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
5
Pec Fly (Dumbbell)
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
7
Neck Curl
3 Sets
10-15 Reps
Day 1
1
Squat (Smith Machine)
3 Sets
6-10 Reps
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
3
Leg Extension
2 Sets
10-15 Reps
4
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
5
Seated Hamstring Curl
1 Set
50 Reps
6
Standing Calf Raise
3 Sets
10-15 Reps
7
Lying Leg Raise
4 Sets
10-20 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Pull-Up (Weighted)
3 Sets
5-10 Reps
3
Fly Press (Dumbbell)
3 Sets
8-12 Reps
4
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
6
Hammer Curl
3 Sets
12-15 Reps
7
French Press
3 Sets
6-10 Reps
8
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
9
Neck Curl
1 Set
50 Reps
Day 3
1
Leg Press (45 Degrees)
4 Sets
6-10 Reps
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-8 Reps
3
Bench Press (Close Grip)
3 Sets
8-10 Reps
4
Preacher Curl (Barbell)
3 Sets
8-12 Reps
5
T-Bar Row
3 Sets
6-10 Reps
6
Tricep Extension (Cable)
3 Sets
10-15 Reps
7
One Arm Lateral Raise (Cable)
1 Set
40 Reps
8
Neck Curl
3 Sets
8-12 Reps
9
Leg Extension
3 Sets
8-12 Reps
Day 4
1
Bench Press (Dumbbell)
4 Sets
6-8 Reps
2
Chin-Up (Weighted)
3 Sets
5-8 Reps
3
Skull Crusher
3 Sets
8-12 Reps
4
Spider Curl
3 Sets
8-12 Reps
5
Rear Delt Fly (Machine)
1 Set
40 Reps
6
Pec Deck (Machine)
3 Sets
10-15 Reps
7
Seated Dip (Machine)
3 Sets
8-12 Reps
8
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
Day 5
1
Power Clean
3 Sets
3 Reps
2
Bent Over Row (Barbell)
3 Sets
6-10 Reps
3
Split Squat (Dumbbell)
3 Sets
8-10 Reps
4
Rack Pull (Barbell)
1 Set
20 Reps
5
Back Extension (Weighted)
3 Sets
8-15 Reps
6
Hanging Leg Raise
3 Sets
8-12 Reps
7
Standing Calf Raise
1 Set
50 Reps
Day 6
1
Hammer Curl
3 Sets
12-16 Reps
2
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
3
Bicep Curl (Cable)
3 Sets
10-15 Reps
4
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
5
Pec Fly (Dumbbell)
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
7
Neck Curl
3 Sets
10-15 Reps
Day 1
1
Squat (Smith Machine)
3 Sets
6-10 Reps
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
3
Leg Extension
2 Sets
10-15 Reps
4
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
5
Seated Hamstring Curl
1 Set
50 Reps
6
Standing Calf Raise
3 Sets
10-15 Reps
7
Lying Leg Raise
4 Sets
10-20 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Pull-Up (Weighted)
3 Sets
5-10 Reps
3
Fly Press (Dumbbell)
3 Sets
8-12 Reps
4
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
6
Hammer Curl
3 Sets
12-15 Reps
7
French Press
3 Sets
6-10 Reps
8
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
9
Neck Curl
1 Set
50 Reps
Day 3
1
Leg Press (45 Degrees)
4 Sets
6-10 Reps
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-8 Reps
3
Bench Press (Close Grip)
3 Sets
8-10 Reps
4
Preacher Curl (Barbell)
3 Sets
8-12 Reps
5
T-Bar Row
3 Sets
6-10 Reps
6
Tricep Extension (Cable)
3 Sets
10-15 Reps
7
One Arm Lateral Raise (Cable)
1 Set
40 Reps
8
Neck Curl
3 Sets
8-12 Reps
9
Leg Extension
3 Sets
8-12 Reps
Day 4
1
Bench Press (Dumbbell)
4 Sets
6-8 Reps
2
Chin-Up (Weighted)
3 Sets
5-8 Reps
3
Skull Crusher
3 Sets
8-12 Reps
4
Spider Curl
3 Sets
8-12 Reps
5
Rear Delt Fly (Machine)
1 Set
40 Reps
6
Pec Deck (Machine)
3 Sets
10-15 Reps
7
Seated Dip (Machine)
3 Sets
8-12 Reps
8
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
Day 5
1
Power Clean
3 Sets
3 Reps
2
Bent Over Row (Barbell)
3 Sets
6-10 Reps
3
Split Squat (Dumbbell)
3 Sets
8-10 Reps
4
Rack Pull (Barbell)
1 Set
20 Reps
5
Back Extension (Weighted)
3 Sets
8-15 Reps
6
Hanging Leg Raise
3 Sets
8-12 Reps
7
Standing Calf Raise
1 Set
50 Reps
Day 6
1
Hammer Curl
3 Sets
12-16 Reps
2
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
3
Bicep Curl (Cable)
3 Sets
10-15 Reps
4
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
5
Pec Fly (Dumbbell)
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
7
Neck Curl
3 Sets
10-15 Reps