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Berserker (Powerlifting/Building) (Guts Inspired Lift)
by Cameron J O’Neal
42 athletes joined
Program Description
UPPER/ LOWER Program This is a based program designed to provide and or assist you with building mass amounts of strength and a side effect of muscle. You’ll be mainly focusing on compound lifts exercises like deadlift, bench and squat NOTE Guts is used to maintaining strength and endurance. He is able to throw around a slab of iron he calls and sword so you’ll be mainly doing that exact thing. I would highly recommend that you throw in some (Close Grig Conventional Squats HEEL ELEVATED) and the Guillotine Press for just better leg and chest movements THINGS TO KNOW BEFORE TRAINING If wanting Forearm and Dips for further Hypertrophy, in between workouts Via Super Sets or during Rest day (optional) If mainly Strength Trainer Change Workouts to main workouts Bench, Squats, and deadlifts on the muscle groups they work Chest, Triceps, and legs needed 2 times a week to enhance muscle mass and overall muscular performance and look In order to increase muscle mass you must find out basic daily calorie intake and add 200- 300 calories in order to gain muscle mass but if wanting to lose mass the subtract 200- 300 calories Muscle doesn’t get built while in the weight room, muscle grows and gains mass while resting and sleeping. sleep and water are the most important components when lifting weights Best YouTubers to watch for further improvement is Bald-Omni Man, Natural Hypertrophy, Trent Twins, and most bodybuilders The Final Answer will most likely change over time with either major or minor improvements. Make change to it if necessary. LASTLY (HEAVY AND CONTROLLED)
Program Overview
Level
Advanced
Goal
Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Feb 02, 2024 01:12
Last Edited
Jun 10, 2024 07:11
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Week 1
1 / 12 Weeks
Day 1
1
Chest Fly (Machine)
4 Sets
14-18 Reps
@8.5
2
Bench Press (Dumbbell)
3 Sets
10-14 Reps
@9
3
Cable Crossover
4 Sets
15-20 Reps
@9
4A
Bench Press (Paused)
3 Sets
5-10 Reps
@10
4B
Larsen Press (Barbell)
3 Sets
5-10 Reps
@10
5
Chest Press (Machine)
5 Sets
10-15 Reps
@9.5
Day 2
1
Leg Curl
4 Sets
15-20 Reps
@8.5
2
Leg Press
3 Sets
10-12 Reps
@9.5
3
Leg Extension
4 Sets
10-15 Reps
@9
4A
Sumo Squat
3 Sets
5-10 Reps
@10
4B
Squat (Paused)
3 Sets
5-10 Reps
@10
5
Seated Calf Raise
5 Sets
25-30 Reps
@9.5
Day 4
1A
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
@8.5
1B
Reverse Bicep Curl (Dumbbell)
3 Sets
10-18 Reps
@8
1C
V-Handle Tricep Pushdown (Cable)
5 Sets
12-15 Reps
@9
1D
Wrist Curls
2 Sets
25-30 Reps
@8
1E
Front Raise
1 Set
1F
Hammer Curl
4 Sets
10-15 Reps
@9.5
1G
Arnold Press
3 Sets
8-10 Reps
@10
1H
Skull Crusher
4 Sets
12-14 Reps
@9.5
1I
Bicep Curl (Cable)
5 Sets
12-18 Reps
@9
1J
Tricep Extension (Cable)
5 Sets
12-18 Reps
@9
1K
Single Arm Pushdown
3 Sets
10-12 Reps
@10
Day 3
1
Lat Pulldown
4 Sets
15-18 Reps
@8.5
2
Barbell Row
3 Sets
10-12 Reps
@9.5
3
Shrug (Dumbbell)
5 Sets
25-35 Reps
@9
4A
Deadlift (Barbell)
3 Sets
5-10 Reps
@10
5
Wide Grip Pull-Up
4 Sets
10-15 Reps
@9
6
Seated Row (Cable)
3 Sets
10-14 Reps
@9.5
7
Neck Extension
5 Sets
15-20 Reps
@8.5
Day 1
1
Chest Fly (Machine)
4 Sets
14-18 Reps
@8.5
2
Bench Press (Dumbbell)
3 Sets
10-14 Reps
@9
3
Cable Crossover
4 Sets
15-20 Reps
@9
4A
Bench Press (Paused)
3 Sets
5-10 Reps
@10
4B
Larsen Press (Barbell)
3 Sets
5-10 Reps
@10
5
Chest Press (Machine)
5 Sets
10-15 Reps
@9.5
Day 2
1
Leg Curl
4 Sets
15-20 Reps
@8.5
2
Leg Press
3 Sets
10-12 Reps
@9.5
3
Leg Extension
4 Sets
10-15 Reps
@9
4A
Sumo Squat
3 Sets
5-10 Reps
@10
4B
Squat (Paused)
3 Sets
5-10 Reps
@10
5
Seated Calf Raise
5 Sets
25-30 Reps
@9.5
Day 4
1A
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
@8.5
1B
Reverse Bicep Curl (Dumbbell)
3 Sets
10-18 Reps
@8
1C
V-Handle Tricep Pushdown (Cable)
5 Sets
12-15 Reps
@9
1D
Wrist Curls
2 Sets
25-30 Reps
@8
1E
Front Raise
1 Set
1F
Hammer Curl
4 Sets
10-15 Reps
@9.5
1G
Arnold Press
3 Sets
8-10 Reps
@10
1H
Skull Crusher
4 Sets
12-14 Reps
@9.5
1I
Bicep Curl (Cable)
5 Sets
12-18 Reps
@9
1J
Tricep Extension (Cable)
5 Sets
12-18 Reps
@9
1K
Single Arm Pushdown
3 Sets
10-12 Reps
@10
Day 3
1
Lat Pulldown
4 Sets
15-18 Reps
@8.5
2
Barbell Row
3 Sets
10-12 Reps
@9.5
3
Shrug (Dumbbell)
5 Sets
25-35 Reps
@9
4A
Deadlift (Paused)
3 Sets
5-10 Reps
@10
5
Wide Grip Pull-Up
4 Sets
10-15 Reps
@9
6
Seated Row (Cable)
3 Sets
10-14 Reps
@9.5
Day 1
1
Chest Fly (Machine)
4 Sets
14-18 Reps
@8.5
2
Bench Press (Dumbbell)
3 Sets
10-14 Reps
@9
3
Cable Crossover
4 Sets
15-20 Reps
@9
4A
Bench Press (Paused)
3 Sets
5-10 Reps
@10
4B
Larsen Press (Barbell)
3 Sets
5-10 Reps
@10
5
Chest Press (Machine)
5 Sets
10-15 Reps
@9.5
Day 2
1
Leg Curl
4 Sets
15-20 Reps
@8.5
2
Leg Press
3 Sets
10-12 Reps
@9.5
3
Leg Extension
4 Sets
10-15 Reps
@9
4A
Sumo Squat
3 Sets
5-10 Reps
@10
4B
Squat (Paused)
3 Sets
5-10 Reps
@10
5
Seated Calf Raise
5 Sets
25-30 Reps
@9.5
Day 4
1A
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
@8.5
1B
Reverse Bicep Curl (Dumbbell)
3 Sets
10-18 Reps
@8
1C
V-Handle Tricep Pushdown (Cable)
5 Sets
12-15 Reps
@9
1D
Wrist Curls
2 Sets
25-30 Reps
@8
1E
Front Raise
1 Set
1F
Hammer Curl
4 Sets
10-15 Reps
@9.5
1G
Arnold Press
3 Sets
8-10 Reps
@10
1H
Skull Crusher
4 Sets
12-14 Reps
@9.5
1I
Bicep Curl (Cable)
5 Sets
12-18 Reps
@9
1J
Tricep Extension (Cable)
5 Sets
12-18 Reps
@9
1K
Single Arm Pushdown
3 Sets
10-12 Reps
@10
Day 3
1
Lat Pulldown
4 Sets
15-18 Reps
@8.5
2
Barbell Row
3 Sets
10-12 Reps
@9.5
3
Shrug (Dumbbell)
5 Sets
25-35 Reps
@9
4A
Deadlift (Barbell)
3 Sets
5-10 Reps
@10
5
Wide Grip Pull-Up
4 Sets
10-15 Reps
@9
6
Seated Row (Cable)
3 Sets
10-14 Reps
@9.5
7
Neck Extension
4 Sets
15-20 Reps
@8.5
Day 1
1
Chest Fly (Machine)
4 Sets
14-18 Reps
@8.5
2
Bench Press (Dumbbell)
3 Sets
10-14 Reps
@9
3
Cable Crossover
4 Sets
15-20 Reps
@9
4A
Bench Press (Paused)
3 Sets
5-10 Reps
@10
4B
Larsen Press (Barbell)
3 Sets
5-10 Reps
@10
5
Chest Press (Machine)
5 Sets
10-15 Reps
@9.5
Day 2
1
Leg Curl
4 Sets
15-20 Reps
@8.5
2
Leg Press
3 Sets
10-12 Reps
@9.5
3
Leg Extension
4 Sets
10-15 Reps
@9
4A
Sumo Squat
3 Sets
5-10 Reps
@10
4B
Squat (Paused)
3 Sets
5-10 Reps
@10
5
Seated Calf Raise
5 Sets
25-30 Reps
@9.5
Day 4
1A
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
@8.5
1B
Reverse Bicep Curl (Dumbbell)
3 Sets
10-18 Reps
@8
1C
V-Handle Tricep Pushdown (Cable)
5 Sets
12-15 Reps
@9
1D
Wrist Curls
2 Sets
25-30 Reps
@8
1E
Front Raise
1 Set
1F
Hammer Curl
4 Sets
10-15 Reps
@9.5
1G
Arnold Press
3 Sets
8-10 Reps
@10
1H
Skull Crusher
4 Sets
12-14 Reps
@9.5
1I
Bicep Curl (Cable)
5 Sets
12-18 Reps
@9
1J
Tricep Extension (Cable)
5 Sets
12-18 Reps
@9
1K
Single Arm Pushdown
3 Sets
10-12 Reps
@10
Day 3
1
Lat Pulldown
4 Sets
15-18 Reps
@8.5
2
Barbell Row
3 Sets
10-12 Reps
@9.5
3
Shrug (Dumbbell)
5 Sets
25-35 Reps
@9
4A
Deadlift (Paused)
3 Sets
5-10 Reps
@10
5
Wide Grip Pull-Up
4 Sets
10-15 Reps
@9
6
Seated Row (Cable)
3 Sets
10-14 Reps
@9.5
Day 1
1
Chest Fly (Machine)
4 Sets
14-18 Reps
@8.5
2
Bench Press (Dumbbell)
3 Sets
10-14 Reps
@9
3
Cable Crossover
4 Sets
15-20 Reps
@9
4A
Bench Press (Paused)
3 Sets
5-10 Reps
@10
4B
Larsen Press (Barbell)
3 Sets
5-10 Reps
@10
5
Chest Press (Machine)
5 Sets
10-15 Reps
@9.5
Day 2
1
Leg Curl
4 Sets
15-20 Reps
@8.5
2
Leg Press
3 Sets
10-12 Reps
@9.5
3
Leg Extension
4 Sets
10-15 Reps
@9
4A
Sumo Squat
3 Sets
5-10 Reps
@10
4B
Squat (Paused)
3 Sets
5-10 Reps
@10
5
Seated Calf Raise
5 Sets
25-30 Reps
@9.5
Day 4
1A
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
@8.5
1B
Reverse Bicep Curl (Dumbbell)
3 Sets
10-18 Reps
@8
1C
V-Handle Tricep Pushdown (Cable)
5 Sets
12-15 Reps
@9
1D
Wrist Curls
2 Sets
25-30 Reps
@8
1E
Front Raise
1 Set
1F
Hammer Curl
4 Sets
10-15 Reps
@9.5
1G
Arnold Press
3 Sets
8-10 Reps
@10
1H
Skull Crusher
4 Sets
12-14 Reps
@9.5
1I
Bicep Curl (Cable)
5 Sets
12-18 Reps
@9
1J
Tricep Extension (Cable)
5 Sets
12-18 Reps
@9
1K
Single Arm Pushdown
3 Sets
10-12 Reps
@10
Day 3
1
Lat Pulldown
4 Sets
15-18 Reps
@8.5
2
Barbell Row
3 Sets
10-12 Reps
@9.5
3
Shrug (Dumbbell)
5 Sets
25-35 Reps
@9
4A
Deadlift (Barbell)
3 Sets
5-10 Reps
@10
5
Wide Grip Pull-Up
4 Sets
10-15 Reps
@9
6
Seated Row (Cable)
3 Sets
10-14 Reps
@9.5
7
Neck Extension
4 Sets
15-20 Reps
@8.5
Day 1
1
Chest Fly (Machine)
4 Sets
14-18 Reps
@8.5
2
Bench Press (Dumbbell)
3 Sets
10-14 Reps
@9
3
Cable Crossover
4 Sets
15-20 Reps
@9
4A
Bench Press (Paused)
3 Sets
5-10 Reps
@10
4B
Larsen Press (Barbell)
3 Sets
5-10 Reps
@10
5
Chest Press (Machine)
5 Sets
10-15 Reps
@9.5
Day 2
1
Leg Curl
4 Sets
15-20 Reps
@8.5
2
Leg Press
3 Sets
10-12 Reps
@9.5
3
Leg Extension
4 Sets
10-15 Reps
@9
4A
Sumo Squat
3 Sets
5-10 Reps
@10
4B
Squat (Paused)
3 Sets
5-10 Reps
@10
5
Seated Calf Raise
5 Sets
25-30 Reps
@9.5
Day 4
1A
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
@8.5
1B
Reverse Bicep Curl (Dumbbell)
3 Sets
10-18 Reps
@8
1C
V-Handle Tricep Pushdown (Cable)
5 Sets
12-15 Reps
@9
1D
Wrist Curls
2 Sets
25-30 Reps
@8
1E
Front Raise
1 Set
1F
Hammer Curl
4 Sets
10-15 Reps
@9.5
1G
Arnold Press
3 Sets
8-10 Reps
@10
1H
Skull Crusher
4 Sets
12-14 Reps
@9.5
1I
Bicep Curl (Cable)
5 Sets
12-18 Reps
@9
1J
Tricep Extension (Cable)
5 Sets
12-18 Reps
@9
1K
Single Arm Pushdown
3 Sets
10-12 Reps
@10
Day 3
1
Lat Pulldown
4 Sets
15-18 Reps
@8.5
2
Barbell Row
3 Sets
10-12 Reps
@9.5
3
Shrug (Dumbbell)
5 Sets
25-35 Reps
@9
4A
Deadlift (Paused)
3 Sets
5-10 Reps
@10
5
Wide Grip Pull-Up
4 Sets
10-15 Reps
@9
6
Seated Row (Cable)
3 Sets
10-14 Reps
@9.5
Day 1
1
Chest Fly (Machine)
4 Sets
14-18 Reps
@8.5
2
Bench Press (Dumbbell)
3 Sets
10-14 Reps
@9
3
Cable Crossover
4 Sets
15-20 Reps
@9
4A
Bench Press (Paused)
3 Sets
5-10 Reps
@10
4B
Larsen Press (Barbell)
3 Sets
5-10 Reps
@10
5
Chest Press (Machine)
5 Sets
10-15 Reps
@9.5
Day 2
1
Leg Curl
4 Sets
15-20 Reps
@8.5
2
Leg Press
3 Sets
10-12 Reps
@9.5
3
Leg Extension
4 Sets
10-15 Reps
@9
4A
Sumo Squat
3 Sets
5-10 Reps
@10
4B
Squat (Paused)
3 Sets
5-10 Reps
@10
5
Seated Calf Raise
5 Sets
25-30 Reps
@9.5
Day 4
1A
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
@8.5
1B
Reverse Bicep Curl (Dumbbell)
3 Sets
10-18 Reps
@8
1C
V-Handle Tricep Pushdown (Cable)
5 Sets
12-15 Reps
@9
1D
Wrist Curls
2 Sets
25-30 Reps
@8
1E
Front Raise
1 Set
1F
Hammer Curl
4 Sets
10-15 Reps
@9.5
1G
Arnold Press
3 Sets
8-10 Reps
@10
1H
Skull Crusher
4 Sets
12-14 Reps
@9.5
1I
Bicep Curl (Cable)
5 Sets
12-18 Reps
@9
1J
Tricep Extension (Cable)
5 Sets
12-18 Reps
@9
1K
Single Arm Pushdown
3 Sets
10-12 Reps
@10
Day 3
1
Lat Pulldown
4 Sets
15-18 Reps
@8.5
2
Barbell Row
3 Sets
10-12 Reps
@9.5
3
Shrug (Dumbbell)
5 Sets
25-35 Reps
@9
4A
Deadlift (Barbell)
3 Sets
5-10 Reps
@10
5
Wide Grip Pull-Up
4 Sets
10-15 Reps
@9
6
Seated Row (Cable)
3 Sets
10-14 Reps
@9.5
7
Neck Extension
4 Sets
15-20 Reps
@8.5
Day 1
1
Chest Fly (Machine)
4 Sets
14-18 Reps
@8.5
2
Bench Press (Dumbbell)
3 Sets
10-14 Reps
@9
3
Cable Crossover
4 Sets
15-20 Reps
@9
4A
Bench Press (Paused)
3 Sets
5-10 Reps
@10
4B
Larsen Press (Barbell)
3 Sets
5-10 Reps
@10
5
Chest Press (Machine)
5 Sets
10-15 Reps
@9.5
Day 2
1
Leg Curl
4 Sets
15-20 Reps
@8.5
2
Leg Press
3 Sets
10-12 Reps
@9.5
3
Leg Extension
4 Sets
10-15 Reps
@9
4A
Sumo Squat
3 Sets
5-10 Reps
@10
4B
Squat (Paused)
3 Sets
5-10 Reps
@10
5
Seated Calf Raise
5 Sets
25-30 Reps
@9.5
Day 4
1A
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
@8.5
1B
Reverse Bicep Curl (Dumbbell)
3 Sets
10-18 Reps
@8
1C
V-Handle Tricep Pushdown (Cable)
5 Sets
12-15 Reps
@9
1D
Wrist Curls
2 Sets
25-30 Reps
@8
1E
Front Raise
1 Set
1F
Hammer Curl
4 Sets
10-15 Reps
@9.5
1G
Arnold Press
3 Sets
8-10 Reps
@10
1H
Skull Crusher
4 Sets
12-14 Reps
@9.5
1I
Bicep Curl (Cable)
5 Sets
12-18 Reps
@9
1J
Tricep Extension (Cable)
5 Sets
12-18 Reps
@9
1K
Single Arm Pushdown
3 Sets
10-12 Reps
@10
Day 3
1
Lat Pulldown
4 Sets
15-18 Reps
@8.5
2
Barbell Row
3 Sets
10-12 Reps
@9.5
3
Shrug (Dumbbell)
5 Sets
25-35 Reps
@9
4A
Deadlift (Paused)
3 Sets
5-10 Reps
@10
4B
Deadlift (Barbell)
3 Sets
5-10 Reps
@10
5
Wide Grip Pull-Up
4 Sets
10-15 Reps
@9
6
Seated Row (Cable)
3 Sets
10-14 Reps
@9.5
Day 1
1
Chest Fly (Machine)
4 Sets
14-18 Reps
@8.5
2
Bench Press (Dumbbell)
3 Sets
10-14 Reps
@9
3
Cable Crossover
4 Sets
15-20 Reps
@9
4A
Bench Press (Paused)
3 Sets
5-10 Reps
@10
4B
Larsen Press (Barbell)
3 Sets
5-10 Reps
@10
5
Chest Press (Machine)
5 Sets
10-15 Reps
@9.5
Day 2
1
Leg Curl
4 Sets
15-20 Reps
@8.5
2
Leg Press
3 Sets
10-12 Reps
@9.5
3
Leg Extension
4 Sets
10-15 Reps
@9
4A
Sumo Squat
3 Sets
5-10 Reps
@10
4B
Squat (Paused)
3 Sets
5-10 Reps
@10
5
Seated Calf Raise
5 Sets
25-30 Reps
@9.5
Day 3
1
Lat Pulldown
4 Sets
15-18 Reps
@8.5
2
Barbell Row
3 Sets
10-12 Reps
@9.5
3
Shrug (Dumbbell)
5 Sets
25-35 Reps
@9
4A
Deadlift (Paused)
3 Sets
5-10 Reps
@10
4B
Deadlift (Barbell)
3 Sets
5-10 Reps
@10
5
Wide Grip Pull-Up
4 Sets
10-15 Reps
@9
6
Seated Row (Cable)
3 Sets
10-14 Reps
@9.5
Day 4
1A
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
@8.5
1B
Reverse Bicep Curl (Dumbbell)
3 Sets
10-18 Reps
@8
1C
V-Handle Tricep Pushdown (Cable)
5 Sets
12-15 Reps
@9
1D
Wrist Curls
2 Sets
25-30 Reps
@8
1E
Front Raise
1 Set
1F
Hammer Curl
4 Sets
10-15 Reps
@9.5
1G
Arnold Press
3 Sets
8-10 Reps
@10
1H
Skull Crusher
4 Sets
12-14 Reps
@9.5
1I
Bicep Curl (Cable)
5 Sets
12-18 Reps
@9
1J
Tricep Extension (Cable)
5 Sets
12-18 Reps
@9
1K
Single Arm Pushdown
3 Sets
10-12 Reps
@10
Day 1
1
Chest Fly (Machine)
4 Sets
14-18 Reps
@8.5
2
Bench Press (Dumbbell)
3 Sets
10-14 Reps
@9
3
Cable Crossover
4 Sets
15-20 Reps
@9
4A
Bench Press (Paused)
3 Sets
5-10 Reps
@10
4B
Larsen Press (Barbell)
3 Sets
5-10 Reps
@10
5
Chest Press (Machine)
5 Sets
10-15 Reps
@9.5
Day 2
1
Leg Curl
4 Sets
15-20 Reps
@8.5
2
Leg Press
3 Sets
10-12 Reps
@9.5
3
Leg Extension
4 Sets
10-15 Reps
@9
4A
Sumo Squat
3 Sets
5-10 Reps
@10
4B
Squat (Paused)
3 Sets
5-10 Reps
@10
5
Seated Calf Raise
5 Sets
25-30 Reps
@9.5
Day 3
1
Lat Pulldown
4 Sets
15-18 Reps
@8.5
2
Barbell Row
3 Sets
10-12 Reps
@9.5
3
Shrug (Dumbbell)
5 Sets
25-35 Reps
@9
4A
Deadlift (Paused)
3 Sets
5-10 Reps
@10
4B
Deadlift (Barbell)
3 Sets
5-10 Reps
@10
5
Wide Grip Pull-Up
4 Sets
10-15 Reps
@9
6
Seated Row (Cable)
3 Sets
10-14 Reps
@9.5
Day 4
1A
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
@8.5
1B
Reverse Bicep Curl (Dumbbell)
3 Sets
10-18 Reps
@8
1C
V-Handle Tricep Pushdown (Cable)
5 Sets
12-15 Reps
@9
1D
Wrist Curls
2 Sets
25-30 Reps
@8
1E
Front Raise
1 Set
1F
Hammer Curl
4 Sets
10-15 Reps
@9.5
1G
Arnold Press
3 Sets
8-10 Reps
@10
1H
Skull Crusher
4 Sets
12-14 Reps
@9.5
1I
Bicep Curl (Cable)
5 Sets
12-18 Reps
@9
1J
Tricep Extension (Cable)
5 Sets
12-18 Reps
@9
1K
Single Arm Pushdown
3 Sets
10-12 Reps
@10
Day 1
1
Chest Fly (Machine)
4 Sets
14-18 Reps
@8.5
2
Bench Press (Dumbbell)
3 Sets
10-14 Reps
@9
3
Cable Crossover
4 Sets
15-20 Reps
@9
4A
Bench Press (Paused)
3 Sets
5-10 Reps
@10
4B
Larsen Press (Barbell)
3 Sets
5-10 Reps
@10
5
Chest Press (Machine)
5 Sets
10-15 Reps
@9.5
Day 2
1
Leg Curl
4 Sets
15-20 Reps
@8.5
2
Leg Press
3 Sets
10-12 Reps
@9.5
3
Leg Extension
4 Sets
10-15 Reps
@9
4A
Sumo Squat
3 Sets
5-10 Reps
@10
4B
Squat (Paused)
3 Sets
5-10 Reps
@10
5
Seated Calf Raise
5 Sets
25-30 Reps
@9.5
Day 3
1
Lat Pulldown
4 Sets
15-18 Reps
@8.5
2
Barbell Row
3 Sets
10-12 Reps
@9.5
3
Shrug (Dumbbell)
5 Sets
25-35 Reps
@9
4A
Deadlift (Paused)
3 Sets
5-10 Reps
@10
4B
Deadlift (Barbell)
3 Sets
5-10 Reps
@10
5
Wide Grip Pull-Up
4 Sets
10-15 Reps
@9
6
Seated Row (Cable)
3 Sets
10-14 Reps
@9.5
Day 4
1A
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
@8.5
1B
Reverse Bicep Curl (Dumbbell)
3 Sets
10-18 Reps
@8
1C
V-Handle Tricep Pushdown (Cable)
5 Sets
12-15 Reps
@9
1D
Wrist Curls
2 Sets
25-30 Reps
@8
1E
Front Raise
1 Set
1F
Hammer Curl
4 Sets
10-15 Reps
@9.5
1G
Arnold Press
3 Sets
8-10 Reps
@10
1H
Skull Crusher
4 Sets
12-14 Reps
@9.5
1I
Bicep Curl (Cable)
5 Sets
12-18 Reps
@9
1J
Tricep Extension (Cable)
5 Sets
12-18 Reps
@9
1K
Single Arm Pushdown
3 Sets
10-12 Reps
@10
Day 1
1
Chest Fly (Machine)
4 Sets
14-18 Reps
@8.5
2
Bench Press (Dumbbell)
3 Sets
10-14 Reps
@9
3
Cable Crossover
4 Sets
15-20 Reps
@9
4A
Bench Press (Paused)
3 Sets
5-10 Reps
@10
4B
Larsen Press (Barbell)
3 Sets
5-10 Reps
@10
5
Chest Press (Machine)
5 Sets
10-15 Reps
@9.5
Day 2
1
Leg Curl
4 Sets
15-20 Reps
@8.5
2
Leg Press
3 Sets
10-12 Reps
@9.5
3
Leg Extension
4 Sets
10-15 Reps
@9
4A
Sumo Squat
3 Sets
5-10 Reps
@10
4B
Squat (Paused)
3 Sets
5-10 Reps
@10
5
Seated Calf Raise
5 Sets
25-30 Reps
@9.5
Day 3
1
Lat Pulldown
4 Sets
15-18 Reps
@8.5
2
Barbell Row
3 Sets
10-12 Reps
@9.5
3
Shrug (Dumbbell)
5 Sets
25-35 Reps
@9
4A
Deadlift (Paused)
3 Sets
5-10 Reps
@10
4B
Deadlift (Barbell)
3 Sets
5-10 Reps
@10
5
Wide Grip Pull-Up
4 Sets
10-15 Reps
@9
6
Seated Row (Cable)
3 Sets
10-14 Reps
@9.5
Day 4
1A
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
@8.5
1B
Reverse Bicep Curl (Dumbbell)
3 Sets
10-18 Reps
@8
1C
V-Handle Tricep Pushdown (Cable)
5 Sets
12-15 Reps
@9
1D
Wrist Curls
2 Sets
25-30 Reps
@8
1E
Front Raise
1 Set
1F
Hammer Curl
4 Sets
10-15 Reps
@9.5
1G
Arnold Press
3 Sets
8-10 Reps
@10
1H
Skull Crusher
4 Sets
12-14 Reps
@9.5
1I
Bicep Curl (Cable)
5 Sets
12-18 Reps
@9
1J
Tricep Extension (Cable)
5 Sets
12-18 Reps
@9
1K
Single Arm Pushdown
3 Sets
10-12 Reps
@10