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Bigger and Stronger v.2
by Chris F.
3 athletes joined
Program Description
Exactly What It Says
Program Overview
Level
Novice, Intermediate
Goal
Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Mar 20, 2024 06:33
Last Edited
May 08, 2024 02:34
down_app
Week 1
1 / 12 Weeks
Day 2
1
Pull-Up (Weighted)
5 Sets
3-5 Reps
2
T-Bar Row
5 Sets
3-5 Reps
3
Bent Over Row (Dumbbell)
4 Sets
6-8 Reps
4
Bicep Curl (Dumbbell)
4 Sets
6-8 Reps
5
Rear Delt Fly (Dumbbell)
4 Sets
6-8 Reps
6
V-Bar Pulldown
4 Sets
10-12 Reps
7
Rear Delt Fly (Machine)
4 Sets
10-12 Reps
8
Rope Pulldown
4 Sets
10-12 Reps
9
Lat Pulldown
4 Sets
10-12 Reps
10
Back Extension
4 Sets
10-12 Reps
11
Bicep Curl (Cable)
4 Sets
10-12 Reps
Day 4
1
Bench Press (Barbell)
5 Sets
3-5 Reps
2
Pull-Up (Bodyweight)
4 Sets
AMRAP
3
Dip (Bodyweight)
4 Sets
AMRAP
4
Bench Press (Dumbbell)
4 Sets
6-8 Reps
5
Seated Row (Machine)
4 Sets
6-8 Reps
6
Bicep Curl (Dumbbell)
4 Sets
6-8 Reps
7
V-Handle Tricep Pushdown (Cable)
4 Sets
6-8 Reps
8
Single Arm Tricep Extension (Cable)
4 Sets
10-12 Reps
9
Standing Pullover (Cable)
4 Sets
10-12 Reps
10
Bicep Curl (Cable)
4 Sets
10-12 Reps
11
Chest Fly (Machine)
4 Sets
10-12 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
3-5 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
3
Pec Fly (Dumbbell)
4 Sets
6-8 Reps
4
Pullover (Dumbbell)
4 Sets
6-8 Reps
5
Skull Crusher
4 Sets
6-8 Reps
6
Dip (Weighted)
4 Sets
10-12 Reps
7
Tricep Rope Push Down (Cable)
4 Sets
10-12 Reps
8
Katana Extension
4 Sets
10-12 Reps
9
Chest Fly (Cable)
4 Sets
10-12 Reps
10
Push Up
4 Sets
AMRAP
11
Sit Up
4 Sets
AMRAP
Day 3
1
Squat (Barbell)
5 Sets
3-5 Reps
2
Overhead Press (Barbell)
5 Sets
3-5 Reps
3
Leg Press
4 Sets
1 Set
10-12 Reps
-
4
Seated Calf Raise
4 Sets
10-12 Reps
5
Overhead Press (Dumbbell)
4 Sets
6-8 Reps
6
Rope lifts
4 Sets
6-8 Reps
7
Shrug (Barbell)
4 Sets
10-12 Reps
8
Hip Abductor (Machine)
4 Sets
10-12 Reps
9
Hip Adductor (Machine)
4 Sets
10-12 Reps
10
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
11
Front Raise
4 Sets
10-12 Reps
12
Hanging Leg Raise
4 Sets
12-15 Reps
Day 5
1
Deadlift (Barbell)
5 Sets
3-5 Reps
2
Overhead Press (Barbell)
5 Sets
3-5 Reps
3
Single Leg Press
4 Sets
6-8 Reps
4
Seated Calf Raise
4 Sets
10-12 Reps
5
Leg Extension
4 Sets
8-10 Reps
6
Leg Curl
4 Sets
8-10 Reps
7
Arnold Press
4 Sets
10-12 Reps
8
Lateral Raise (Cable)
4 Sets
10-12 Reps
9
Y Raise
4 Sets
10-12 Reps
10
Upright Row (Cable)
4 Sets
10-12 Reps
11
Cable Crunch
4 Sets
10-12 Reps
12
Back Extension (Weighted)
4 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
3-5 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
3
Pec Fly (Dumbbell)
4 Sets
6-8 Reps
4
Pullover (Dumbbell)
4 Sets
6-8 Reps
5
Skull Crusher
4 Sets
6-8 Reps
6
Dip (Weighted)
4 Sets
10-12 Reps
7
Tricep Rope Push Down (Cable)
4 Sets
10-12 Reps
8
Katana Extension
4 Sets
10-12 Reps
9
Chest Fly (Cable)
4 Sets
10-12 Reps
10
Push Up
4 Sets
AMRAP
11
Sit Up
4 Sets
AMRAP
Day 2
1
Pull-Up (Weighted)
5 Sets
3-5 Reps
2
T-Bar Row
5 Sets
3-5 Reps
3
Bent Over Row (Dumbbell)
4 Sets
6-8 Reps
4
Bicep Curl (Dumbbell)
4 Sets
6-8 Reps
5
Rear Delt Fly (Dumbbell)
4 Sets
6-8 Reps
6
V-Bar Pulldown
4 Sets
10-12 Reps
7
Rear Delt Fly (Machine)
4 Sets
10-12 Reps
8
Rope Pulldown
4 Sets
10-12 Reps
9
Lat Pulldown
4 Sets
10-12 Reps
10
Back Extension
4 Sets
10-12 Reps
11
Bicep Curl (Cable)
4 Sets
10-12 Reps
Day 3
1
Squat (Barbell)
5 Sets
3-5 Reps
2
Overhead Press (Barbell)
5 Sets
3-5 Reps
3
Leg Press
4 Sets
1 Set
10-12 Reps
-
4
Seated Calf Raise
4 Sets
10-12 Reps
5
Overhead Press (Dumbbell)
4 Sets
6-8 Reps
6
Rope lifts
4 Sets
6-8 Reps
7
Shrug (Barbell)
4 Sets
10-12 Reps
8
Hip Abductor (Machine)
4 Sets
10-12 Reps
9
Hip Adductor (Machine)
4 Sets
10-12 Reps
10
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
11
Front Raise
4 Sets
10-12 Reps
12
Hanging Leg Raise
4 Sets
12-15 Reps
Day 4
1
Bench Press (Barbell)
5 Sets
3-5 Reps
2
Pull-Up (Bodyweight)
4 Sets
AMRAP
3
Dip (Bodyweight)
4 Sets
AMRAP
4
Bench Press (Dumbbell)
4 Sets
6-8 Reps
5
Seated Row (Machine)
4 Sets
6-8 Reps
6
Bicep Curl (Dumbbell)
4 Sets
6-8 Reps
7
V-Handle Tricep Pushdown (Cable)
4 Sets
6-8 Reps
8
Single Arm Tricep Extension (Cable)
4 Sets
10-12 Reps
9
Standing Pullover (Cable)
4 Sets
10-12 Reps
10
Bicep Curl (Cable)
4 Sets
10-12 Reps
11
Chest Fly (Machine)
4 Sets
10-12 Reps
Day 5
1
Deadlift (Barbell)
5 Sets
3-5 Reps
2
Overhead Press (Barbell)
5 Sets
3-5 Reps
3
Single Leg Press
4 Sets
6-8 Reps
4
Seated Calf Raise
4 Sets
10-12 Reps
5
Leg Extension
4 Sets
8-10 Reps
6
Leg Curl
4 Sets
8-10 Reps
7
Arnold Press
4 Sets
10-12 Reps
8
Lateral Raise (Cable)
4 Sets
10-12 Reps
9
Y Raise
4 Sets
10-12 Reps
10
Upright Row (Cable)
4 Sets
10-12 Reps
11
Cable Crunch
4 Sets
10-12 Reps
12
Back Extension (Weighted)
4 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
3-5 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
3
Pec Fly (Dumbbell)
4 Sets
6-8 Reps
4
Pullover (Dumbbell)
4 Sets
6-8 Reps
5
Skull Crusher
4 Sets
6-8 Reps
6
Dip (Weighted)
4 Sets
10-12 Reps
7
Tricep Rope Push Down (Cable)
4 Sets
10-12 Reps
8
Katana Extension
4 Sets
10-12 Reps
9
Chest Fly (Cable)
4 Sets
10-12 Reps
10
Push Up
4 Sets
AMRAP
11
Sit Up
4 Sets
AMRAP
Day 2
1
Pull-Up (Weighted)
5 Sets
3-5 Reps
2
T-Bar Row
5 Sets
3-5 Reps
3
Bent Over Row (Dumbbell)
4 Sets
6-8 Reps
4
Bicep Curl (Dumbbell)
4 Sets
6-8 Reps
5
Rear Delt Fly (Dumbbell)
4 Sets
6-8 Reps
6
V-Bar Pulldown
4 Sets
10-12 Reps
7
Rear Delt Fly (Machine)
4 Sets
10-12 Reps
8
Rope Pulldown
4 Sets
10-12 Reps
9
Lat Pulldown
4 Sets
10-12 Reps
10
Back Extension
4 Sets
10-12 Reps
11
Bicep Curl (Cable)
4 Sets
10-12 Reps
Day 3
1
Squat (Barbell)
5 Sets
3-5 Reps
2
Overhead Press (Barbell)
5 Sets
3-5 Reps
3
Leg Press
4 Sets
1 Set
10-12 Reps
-
4
Seated Calf Raise
4 Sets
10-12 Reps
5
Overhead Press (Dumbbell)
4 Sets
6-8 Reps
6
Rope lifts
4 Sets
6-8 Reps
7
Shrug (Barbell)
4 Sets
10-12 Reps
8
Hip Abductor (Machine)
4 Sets
10-12 Reps
9
Hip Adductor (Machine)
4 Sets
10-12 Reps
10
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
11
Front Raise
4 Sets
10-12 Reps
12
Hanging Leg Raise
4 Sets
12-15 Reps
Day 4
1
Bench Press (Barbell)
5 Sets
3-5 Reps
2
Pull-Up (Bodyweight)
4 Sets
AMRAP
3
Dip (Bodyweight)
4 Sets
AMRAP
4
Bench Press (Dumbbell)
4 Sets
6-8 Reps
5
Seated Row (Machine)
4 Sets
6-8 Reps
6
Bicep Curl (Dumbbell)
4 Sets
6-8 Reps
7
V-Handle Tricep Pushdown (Cable)
4 Sets
6-8 Reps
8
Single Arm Tricep Extension (Cable)
4 Sets
10-12 Reps
9
Standing Pullover (Cable)
4 Sets
10-12 Reps
10
Bicep Curl (Cable)
4 Sets
10-12 Reps
11
Chest Fly (Machine)
4 Sets
10-12 Reps
Day 5
1
Deadlift (Barbell)
5 Sets
3-5 Reps
2
Overhead Press (Barbell)
5 Sets
3-5 Reps
3
Single Leg Press
4 Sets
6-8 Reps
4
Seated Calf Raise
4 Sets
10-12 Reps
5
Leg Extension
4 Sets
8-10 Reps
6
Leg Curl
4 Sets
8-10 Reps
7
Arnold Press
4 Sets
10-12 Reps
8
Lateral Raise (Cable)
4 Sets
10-12 Reps
9
Y Raise
4 Sets
10-12 Reps
10
Upright Row (Cable)
4 Sets
10-12 Reps
11
Cable Crunch
4 Sets
10-12 Reps
12
Back Extension (Weighted)
4 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
3-5 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
3
Pec Fly (Dumbbell)
4 Sets
6-8 Reps
4
Pullover (Dumbbell)
4 Sets
6-8 Reps
5
Skull Crusher
4 Sets
6-8 Reps
6
Dip (Weighted)
4 Sets
10-12 Reps
7
Tricep Rope Push Down (Cable)
4 Sets
10-12 Reps
8
Katana Extension
4 Sets
10-12 Reps
9
Chest Fly (Cable)
4 Sets
10-12 Reps
10
Push Up
4 Sets
AMRAP
11
Sit Up
4 Sets
AMRAP
Day 2
1
Pull-Up (Weighted)
5 Sets
3-5 Reps
2
T-Bar Row
5 Sets
3-5 Reps
3
Bent Over Row (Dumbbell)
4 Sets
6-8 Reps
4
Bicep Curl (Dumbbell)
4 Sets
6-8 Reps
5
Rear Delt Fly (Dumbbell)
4 Sets
6-8 Reps
6
V-Bar Pulldown
4 Sets
10-12 Reps
7
Rear Delt Fly (Machine)
4 Sets
10-12 Reps
8
Rope Pulldown
4 Sets
10-12 Reps
9
Lat Pulldown
4 Sets
10-12 Reps
10
Back Extension
4 Sets
10-12 Reps
11
Bicep Curl (Cable)
4 Sets
10-12 Reps
Day 3
1
Squat (Barbell)
5 Sets
3-5 Reps
2
Overhead Press (Barbell)
5 Sets
3-5 Reps
3
Leg Press
4 Sets
1 Set
10-12 Reps
-
4
Seated Calf Raise
4 Sets
10-12 Reps
5
Overhead Press (Dumbbell)
4 Sets
6-8 Reps
6
Rope lifts
4 Sets
6-8 Reps
7
Shrug (Barbell)
4 Sets
10-12 Reps
8
Hip Abductor (Machine)
4 Sets
10-12 Reps
9
Hip Adductor (Machine)
4 Sets
10-12 Reps
10
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
11
Front Raise
4 Sets
10-12 Reps
12
Hanging Leg Raise
4 Sets
12-15 Reps
Day 4
1
Bench Press (Barbell)
5 Sets
3-5 Reps
2
Pull-Up (Bodyweight)
4 Sets
AMRAP
3
Dip (Bodyweight)
4 Sets
AMRAP
4
Bench Press (Dumbbell)
4 Sets
6-8 Reps
5
Seated Row (Machine)
4 Sets
6-8 Reps
6
Bicep Curl (Dumbbell)
4 Sets
6-8 Reps
7
V-Handle Tricep Pushdown (Cable)
4 Sets
6-8 Reps
8
Single Arm Tricep Extension (Cable)
4 Sets
10-12 Reps
9
Standing Pullover (Cable)
4 Sets
10-12 Reps
10
Bicep Curl (Cable)
4 Sets
10-12 Reps
11
Chest Fly (Machine)
4 Sets
10-12 Reps
Day 5
1
Deadlift (Barbell)
5 Sets
3-5 Reps
2
Overhead Press (Barbell)
5 Sets
3-5 Reps
3
Single Leg Press
4 Sets
6-8 Reps
4
Seated Calf Raise
4 Sets
10-12 Reps
5
Leg Extension
4 Sets
8-10 Reps
6
Leg Curl
4 Sets
8-10 Reps
7
Arnold Press
4 Sets
10-12 Reps
8
Lateral Raise (Cable)
4 Sets
10-12 Reps
9
Y Raise
4 Sets
10-12 Reps
10
Upright Row (Cable)
4 Sets
10-12 Reps
11
Cable Crunch
4 Sets
10-12 Reps
12
Back Extension (Weighted)
4 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
3-5 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
3
Pec Fly (Dumbbell)
4 Sets
6-8 Reps
4
Pullover (Dumbbell)
4 Sets
6-8 Reps
5
Skull Crusher
4 Sets
6-8 Reps
6
Dip (Weighted)
4 Sets
10-12 Reps
7
Tricep Rope Push Down (Cable)
4 Sets
10-12 Reps
8
Katana Extension
4 Sets
10-12 Reps
9
Chest Fly (Cable)
4 Sets
10-12 Reps
10
Push Up
4 Sets
AMRAP
11
Sit Up
4 Sets
AMRAP
Day 2
1
Pull-Up (Weighted)
5 Sets
3-5 Reps
2
T-Bar Row
5 Sets
3-5 Reps
3
Bent Over Row (Dumbbell)
4 Sets
6-8 Reps
4
Bicep Curl (Dumbbell)
4 Sets
6-8 Reps
5
Rear Delt Fly (Dumbbell)
4 Sets
6-8 Reps
6
V-Bar Pulldown
4 Sets
10-12 Reps
7
Rear Delt Fly (Machine)
4 Sets
10-12 Reps
8
Rope Pulldown
4 Sets
10-12 Reps
9
Lat Pulldown
4 Sets
10-12 Reps
10
Back Extension
4 Sets
10-12 Reps
11
Bicep Curl (Cable)
4 Sets
10-12 Reps
Day 3
1
Squat (Barbell)
5 Sets
3-5 Reps
2
Overhead Press (Barbell)
5 Sets
3-5 Reps
3
Leg Press
4 Sets
1 Set
10-12 Reps
-
4
Seated Calf Raise
4 Sets
10-12 Reps
5
Overhead Press (Dumbbell)
4 Sets
6-8 Reps
6
Rope lifts
4 Sets
6-8 Reps
7
Shrug (Barbell)
4 Sets
10-12 Reps
8
Hip Abductor (Machine)
4 Sets
10-12 Reps
9
Hip Adductor (Machine)
4 Sets
10-12 Reps
10
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
11
Front Raise
4 Sets
10-12 Reps
12
Hanging Leg Raise
4 Sets
12-15 Reps
Day 4
1
Bench Press (Barbell)
5 Sets
3-5 Reps
2
Pull-Up (Bodyweight)
4 Sets
AMRAP
3
Dip (Bodyweight)
4 Sets
AMRAP
4
Bench Press (Dumbbell)
4 Sets
6-8 Reps
5
Seated Row (Machine)
4 Sets
6-8 Reps
6
Bicep Curl (Dumbbell)
4 Sets
6-8 Reps
7
V-Handle Tricep Pushdown (Cable)
4 Sets
6-8 Reps
8
Single Arm Tricep Extension (Cable)
4 Sets
10-12 Reps
9
Standing Pullover (Cable)
4 Sets
10-12 Reps
10
Bicep Curl (Cable)
4 Sets
10-12 Reps
11
Chest Fly (Machine)
4 Sets
10-12 Reps
Day 5
1
Deadlift (Barbell)
5 Sets
3-5 Reps
2
Overhead Press (Barbell)
5 Sets
3-5 Reps
3
Single Leg Press
4 Sets
6-8 Reps
4
Seated Calf Raise
4 Sets
10-12 Reps
5
Leg Extension
4 Sets
8-10 Reps
6
Leg Curl
4 Sets
8-10 Reps
7
Arnold Press
4 Sets
10-12 Reps
8
Lateral Raise (Cable)
4 Sets
10-12 Reps
9
Y Raise
4 Sets
10-12 Reps
10
Upright Row (Cable)
4 Sets
10-12 Reps
11
Cable Crunch
4 Sets
10-12 Reps
12
Back Extension (Weighted)
4 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
3-5 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
3
Pec Fly (Dumbbell)
4 Sets
6-8 Reps
4
Pullover (Dumbbell)
4 Sets
6-8 Reps
5
Skull Crusher
4 Sets
6-8 Reps
6
Dip (Weighted)
4 Sets
10-12 Reps
7
Tricep Rope Push Down (Cable)
4 Sets
10-12 Reps
8
Katana Extension
4 Sets
10-12 Reps
9
Chest Fly (Cable)
4 Sets
10-12 Reps
10
Push Up
4 Sets
AMRAP
11
Sit Up
4 Sets
AMRAP
Day 2
1
Pull-Up (Weighted)
5 Sets
3-5 Reps
2
T-Bar Row
5 Sets
3-5 Reps
3
Bent Over Row (Dumbbell)
4 Sets
6-8 Reps
4
Bicep Curl (Dumbbell)
4 Sets
6-8 Reps
5
Rear Delt Fly (Dumbbell)
4 Sets
6-8 Reps
6
V-Bar Pulldown
4 Sets
10-12 Reps
7
Rear Delt Fly (Machine)
4 Sets
10-12 Reps
8
Rope Pulldown
4 Sets
10-12 Reps
9
Lat Pulldown
4 Sets
10-12 Reps
10
Back Extension
4 Sets
10-12 Reps
11
Bicep Curl (Cable)
4 Sets
10-12 Reps
Day 3
1
Squat (Barbell)
5 Sets
3-5 Reps
2
Overhead Press (Barbell)
5 Sets
3-5 Reps
3
Leg Press
4 Sets
1 Set
10-12 Reps
-
4
Seated Calf Raise
4 Sets
10-12 Reps
5
Overhead Press (Dumbbell)
4 Sets
6-8 Reps
6
Rope lifts
4 Sets
6-8 Reps
7
Shrug (Barbell)
4 Sets
10-12 Reps
8
Hip Abductor (Machine)
4 Sets
10-12 Reps
9
Hip Adductor (Machine)
4 Sets
10-12 Reps
10
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
11
Front Raise
4 Sets
10-12 Reps
12
Hanging Leg Raise
4 Sets
12-15 Reps
Day 4
1
Bench Press (Barbell)
5 Sets
3-5 Reps
2
Pull-Up (Bodyweight)
4 Sets
AMRAP
3
Dip (Bodyweight)
4 Sets
AMRAP
4
Bench Press (Dumbbell)
4 Sets
6-8 Reps
5
Seated Row (Machine)
4 Sets
6-8 Reps
6
Bicep Curl (Dumbbell)
4 Sets
6-8 Reps
7
V-Handle Tricep Pushdown (Cable)
4 Sets
6-8 Reps
8
Single Arm Tricep Extension (Cable)
4 Sets
10-12 Reps
9
Standing Pullover (Cable)
4 Sets
10-12 Reps
10
Bicep Curl (Cable)
4 Sets
10-12 Reps
11
Chest Fly (Machine)
4 Sets
10-12 Reps
Day 5
1
Deadlift (Barbell)
5 Sets
3-5 Reps
2
Overhead Press (Barbell)
5 Sets
3-5 Reps
3
Single Leg Press
4 Sets
6-8 Reps
4
Seated Calf Raise
4 Sets
10-12 Reps
5
Leg Extension
4 Sets
8-10 Reps
6
Leg Curl
4 Sets
8-10 Reps
7
Arnold Press
4 Sets
10-12 Reps
8
Lateral Raise (Cable)
4 Sets
10-12 Reps
9
Y Raise
4 Sets
10-12 Reps
10
Upright Row (Cable)
4 Sets
10-12 Reps
11
Cable Crunch
4 Sets
10-12 Reps
12
Back Extension (Weighted)
4 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
3-5 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
3
Pec Fly (Dumbbell)
4 Sets
6-8 Reps
4
Pullover (Dumbbell)
4 Sets
6-8 Reps
5
Skull Crusher
4 Sets
6-8 Reps
6
Dip (Weighted)
4 Sets
10-12 Reps
7
Tricep Rope Push Down (Cable)
4 Sets
10-12 Reps
8
Katana Extension
4 Sets
10-12 Reps
9
Chest Fly (Cable)
4 Sets
10-12 Reps
10
Push Up
4 Sets
AMRAP
11
Sit Up
4 Sets
AMRAP
Day 2
1
Pull-Up (Weighted)
5 Sets
3-5 Reps
2
T-Bar Row
5 Sets
3-5 Reps
3
Bent Over Row (Dumbbell)
4 Sets
6-8 Reps
4
Bicep Curl (Dumbbell)
4 Sets
6-8 Reps
5
Rear Delt Fly (Dumbbell)
4 Sets
6-8 Reps
6
V-Bar Pulldown
4 Sets
10-12 Reps
7
Rear Delt Fly (Machine)
4 Sets
10-12 Reps
8
Rope Pulldown
4 Sets
10-12 Reps
9
Lat Pulldown
4 Sets
10-12 Reps
10
Back Extension
4 Sets
10-12 Reps
11
Bicep Curl (Cable)
4 Sets
10-12 Reps
Day 3
1
Squat (Barbell)
5 Sets
3-5 Reps
2
Overhead Press (Barbell)
5 Sets
3-5 Reps
3
Leg Press
4 Sets
1 Set
10-12 Reps
-
4
Seated Calf Raise
4 Sets
10-12 Reps
5
Overhead Press (Dumbbell)
4 Sets
6-8 Reps
6
Rope lifts
4 Sets
6-8 Reps
7
Shrug (Barbell)
4 Sets
10-12 Reps
8
Hip Abductor (Machine)
4 Sets
10-12 Reps
9
Hip Adductor (Machine)
4 Sets
10-12 Reps
10
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
11
Front Raise
4 Sets
10-12 Reps
12
Hanging Leg Raise
4 Sets
12-15 Reps
Day 4
1
Bench Press (Barbell)
5 Sets
3-5 Reps
2
Pull-Up (Bodyweight)
4 Sets
AMRAP
3
Dip (Bodyweight)
4 Sets
AMRAP
4
Bench Press (Dumbbell)
4 Sets
6-8 Reps
5
Seated Row (Machine)
4 Sets
6-8 Reps
6
Bicep Curl (Dumbbell)
4 Sets
6-8 Reps
7
V-Handle Tricep Pushdown (Cable)
4 Sets
6-8 Reps
8
Single Arm Tricep Extension (Cable)
4 Sets
10-12 Reps
9
Standing Pullover (Cable)
4 Sets
10-12 Reps
10
Bicep Curl (Cable)
4 Sets
10-12 Reps
11
Chest Fly (Machine)
4 Sets
10-12 Reps
Day 5
1
Deadlift (Barbell)
5 Sets
3-5 Reps
2
Overhead Press (Barbell)
5 Sets
3-5 Reps
3
Single Leg Press
4 Sets
6-8 Reps
4
Seated Calf Raise
4 Sets
10-12 Reps
5
Leg Extension
4 Sets
8-10 Reps
6
Leg Curl
4 Sets
8-10 Reps
7
Arnold Press
4 Sets
10-12 Reps
8
Lateral Raise (Cable)
4 Sets
10-12 Reps
9
Y Raise
4 Sets
10-12 Reps
10
Upright Row (Cable)
4 Sets
10-12 Reps
11
Cable Crunch
4 Sets
10-12 Reps
12
Back Extension (Weighted)
4 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
3-5 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
3
Pec Fly (Dumbbell)
4 Sets
6-8 Reps
4
Pullover (Dumbbell)
4 Sets
6-8 Reps
5
Skull Crusher
4 Sets
6-8 Reps
6
Dip (Weighted)
4 Sets
10-12 Reps
7
Tricep Rope Push Down (Cable)
4 Sets
10-12 Reps
8
Katana Extension
4 Sets
10-12 Reps
9
Chest Fly (Cable)
4 Sets
10-12 Reps
10
Push Up
4 Sets
AMRAP
11
Sit Up
4 Sets
AMRAP
Day 2
1
Pull-Up (Weighted)
5 Sets
3-5 Reps
2
T-Bar Row
5 Sets
3-5 Reps
3
Bent Over Row (Dumbbell)
4 Sets
6-8 Reps
4
Bicep Curl (Dumbbell)
4 Sets
6-8 Reps
5
Rear Delt Fly (Dumbbell)
4 Sets
6-8 Reps
6
V-Bar Pulldown
4 Sets
10-12 Reps
7
Rear Delt Fly (Machine)
4 Sets
10-12 Reps
8
Rope Pulldown
4 Sets
10-12 Reps
9
Lat Pulldown
4 Sets
10-12 Reps
10
Back Extension
4 Sets
10-12 Reps
11
Bicep Curl (Cable)
4 Sets
10-12 Reps
Day 3
1
Squat (Barbell)
5 Sets
3-5 Reps
2
Overhead Press (Barbell)
5 Sets
3-5 Reps
3
Leg Press
4 Sets
1 Set
10-12 Reps
-
4
Seated Calf Raise
4 Sets
10-12 Reps
5
Overhead Press (Dumbbell)
4 Sets
6-8 Reps
6
Rope lifts
4 Sets
6-8 Reps
7
Shrug (Barbell)
4 Sets
10-12 Reps
8
Hip Abductor (Machine)
4 Sets
10-12 Reps
9
Hip Adductor (Machine)
4 Sets
10-12 Reps
10
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
11
Front Raise
4 Sets
10-12 Reps
12
Hanging Leg Raise
4 Sets
12-15 Reps
Day 4
1
Bench Press (Barbell)
5 Sets
3-5 Reps
2
Pull-Up (Bodyweight)
4 Sets
AMRAP
3
Dip (Bodyweight)
4 Sets
AMRAP
4
Bench Press (Dumbbell)
4 Sets
6-8 Reps
5
Seated Row (Machine)
4 Sets
6-8 Reps
6
Bicep Curl (Dumbbell)
4 Sets
6-8 Reps
7
V-Handle Tricep Pushdown (Cable)
4 Sets
6-8 Reps
8
Single Arm Tricep Extension (Cable)
4 Sets
10-12 Reps
9
Standing Pullover (Cable)
4 Sets
10-12 Reps
10
Bicep Curl (Cable)
4 Sets
10-12 Reps
11
Chest Fly (Machine)
4 Sets
10-12 Reps
Day 5
1
Deadlift (Barbell)
5 Sets
3-5 Reps
2
Overhead Press (Barbell)
5 Sets
3-5 Reps
3
Single Leg Press
4 Sets
6-8 Reps
4
Seated Calf Raise
4 Sets
10-12 Reps
5
Leg Extension
4 Sets
8-10 Reps
6
Leg Curl
4 Sets
8-10 Reps
7
Arnold Press
4 Sets
10-12 Reps
8
Lateral Raise (Cable)
4 Sets
10-12 Reps
9
Y Raise
4 Sets
10-12 Reps
10
Upright Row (Cable)
4 Sets
10-12 Reps
11
Cable Crunch
4 Sets
10-12 Reps
12
Back Extension (Weighted)
4 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
3-5 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
3
Pec Fly (Dumbbell)
4 Sets
6-8 Reps
4
Pullover (Dumbbell)
4 Sets
6-8 Reps
5
Skull Crusher
4 Sets
6-8 Reps
6
Dip (Weighted)
4 Sets
10-12 Reps
7
Tricep Rope Push Down (Cable)
4 Sets
10-12 Reps
8
Katana Extension
4 Sets
10-12 Reps
9
Chest Fly (Cable)
4 Sets
10-12 Reps
10
Push Up
4 Sets
AMRAP
11
Sit Up
4 Sets
AMRAP
Day 2
1
Pull-Up (Weighted)
5 Sets
3-5 Reps
2
T-Bar Row
5 Sets
3-5 Reps
3
Bent Over Row (Dumbbell)
4 Sets
6-8 Reps
4
Bicep Curl (Dumbbell)
4 Sets
6-8 Reps
5
Rear Delt Fly (Dumbbell)
4 Sets
6-8 Reps
6
V-Bar Pulldown
4 Sets
10-12 Reps
7
Rear Delt Fly (Machine)
4 Sets
10-12 Reps
8
Rope Pulldown
4 Sets
10-12 Reps
9
Lat Pulldown
4 Sets
10-12 Reps
10
Back Extension
4 Sets
10-12 Reps
11
Bicep Curl (Cable)
4 Sets
10-12 Reps
Day 3
1
Squat (Barbell)
5 Sets
3-5 Reps
2
Overhead Press (Barbell)
5 Sets
3-5 Reps
3
Leg Press
4 Sets
1 Set
10-12 Reps
-
4
Seated Calf Raise
4 Sets
10-12 Reps
5
Overhead Press (Dumbbell)
4 Sets
6-8 Reps
6
Rope lifts
4 Sets
6-8 Reps
7
Shrug (Barbell)
4 Sets
10-12 Reps
8
Hip Abductor (Machine)
4 Sets
10-12 Reps
9
Hip Adductor (Machine)
4 Sets
10-12 Reps
10
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
11
Front Raise
4 Sets
10-12 Reps
12
Hanging Leg Raise
4 Sets
12-15 Reps
Day 4
1
Bench Press (Barbell)
5 Sets
3-5 Reps
2
Pull-Up (Bodyweight)
4 Sets
AMRAP
3
Dip (Bodyweight)
4 Sets
AMRAP
4
Bench Press (Dumbbell)
4 Sets
6-8 Reps
5
Seated Row (Machine)
4 Sets
6-8 Reps
6
Bicep Curl (Dumbbell)
4 Sets
6-8 Reps
7
V-Handle Tricep Pushdown (Cable)
4 Sets
6-8 Reps
8
Single Arm Tricep Extension (Cable)
4 Sets
10-12 Reps
9
Standing Pullover (Cable)
4 Sets
10-12 Reps
10
Bicep Curl (Cable)
4 Sets
10-12 Reps
11
Chest Fly (Machine)
4 Sets
10-12 Reps
Day 5
1
Deadlift (Barbell)
5 Sets
3-5 Reps
2
Overhead Press (Barbell)
5 Sets
3-5 Reps
3
Single Leg Press
4 Sets
6-8 Reps
4
Seated Calf Raise
4 Sets
10-12 Reps
5
Leg Extension
4 Sets
8-10 Reps
6
Leg Curl
4 Sets
8-10 Reps
7
Arnold Press
4 Sets
10-12 Reps
8
Lateral Raise (Cable)
4 Sets
10-12 Reps
9
Y Raise
4 Sets
10-12 Reps
10
Upright Row (Cable)
4 Sets
10-12 Reps
11
Cable Crunch
4 Sets
10-12 Reps
12
Back Extension (Weighted)
4 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
3-5 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
3
Pec Fly (Dumbbell)
4 Sets
6-8 Reps
4
Pullover (Dumbbell)
4 Sets
6-8 Reps
5
Skull Crusher
4 Sets
6-8 Reps
6
Dip (Weighted)
4 Sets
10-12 Reps
7
Tricep Rope Push Down (Cable)
4 Sets
10-12 Reps
8
Katana Extension
4 Sets
10-12 Reps
9
Chest Fly (Cable)
4 Sets
10-12 Reps
10
Push Up
4 Sets
AMRAP
11
Sit Up
4 Sets
AMRAP
Day 2
1
Pull-Up (Weighted)
5 Sets
3-5 Reps
2
T-Bar Row
5 Sets
3-5 Reps
3
Bent Over Row (Dumbbell)
4 Sets
6-8 Reps
4
Bicep Curl (Dumbbell)
4 Sets
6-8 Reps
5
Rear Delt Fly (Dumbbell)
4 Sets
6-8 Reps
6
V-Bar Pulldown
4 Sets
10-12 Reps
7
Rear Delt Fly (Machine)
4 Sets
10-12 Reps
8
Rope Pulldown
4 Sets
10-12 Reps
9
Lat Pulldown
4 Sets
10-12 Reps
10
Back Extension
4 Sets
10-12 Reps
11
Bicep Curl (Cable)
4 Sets
10-12 Reps
Day 3
1
Squat (Barbell)
5 Sets
3-5 Reps
2
Overhead Press (Barbell)
5 Sets
3-5 Reps
3
Leg Press
4 Sets
1 Set
10-12 Reps
-
4
Seated Calf Raise
4 Sets
10-12 Reps
5
Overhead Press (Dumbbell)
4 Sets
6-8 Reps
6
Rope lifts
4 Sets
6-8 Reps
7
Shrug (Barbell)
4 Sets
10-12 Reps
8
Hip Abductor (Machine)
4 Sets
10-12 Reps
9
Hip Adductor (Machine)
4 Sets
10-12 Reps
10
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
11
Front Raise
4 Sets
10-12 Reps
12
Hanging Leg Raise
4 Sets
12-15 Reps
Day 4
1
Bench Press (Barbell)
5 Sets
3-5 Reps
2
Pull-Up (Bodyweight)
4 Sets
AMRAP
3
Dip (Bodyweight)
4 Sets
AMRAP
4
Bench Press (Dumbbell)
4 Sets
6-8 Reps
5
Seated Row (Machine)
4 Sets
6-8 Reps
6
Bicep Curl (Dumbbell)
4 Sets
6-8 Reps
7
V-Handle Tricep Pushdown (Cable)
4 Sets
6-8 Reps
8
Single Arm Tricep Extension (Cable)
4 Sets
10-12 Reps
9
Standing Pullover (Cable)
4 Sets
10-12 Reps
10
Bicep Curl (Cable)
4 Sets
10-12 Reps
11
Chest Fly (Machine)
4 Sets
10-12 Reps
Day 5
1
Deadlift (Barbell)
5 Sets
3-5 Reps
2
Overhead Press (Barbell)
5 Sets
3-5 Reps
3
Single Leg Press
4 Sets
6-8 Reps
4
Seated Calf Raise
4 Sets
10-12 Reps
5
Leg Extension
4 Sets
8-10 Reps
6
Leg Curl
4 Sets
8-10 Reps
7
Arnold Press
4 Sets
10-12 Reps
8
Lateral Raise (Cable)
4 Sets
10-12 Reps
9
Y Raise
4 Sets
10-12 Reps
10
Upright Row (Cable)
4 Sets
10-12 Reps
11
Cable Crunch
4 Sets
10-12 Reps
12
Back Extension (Weighted)
4 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
3-5 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
3
Pec Fly (Dumbbell)
4 Sets
6-8 Reps
4
Pullover (Dumbbell)
4 Sets
6-8 Reps
5
Skull Crusher
4 Sets
6-8 Reps
6
Dip (Weighted)
4 Sets
10-12 Reps
7
Tricep Rope Push Down (Cable)
4 Sets
10-12 Reps
8
Katana Extension
4 Sets
10-12 Reps
9
Chest Fly (Cable)
4 Sets
10-12 Reps
10
Push Up
4 Sets
AMRAP
11
Sit Up
4 Sets
AMRAP
Day 2
1
Pull-Up (Weighted)
5 Sets
3-5 Reps
2
T-Bar Row
5 Sets
3-5 Reps
3
Bent Over Row (Dumbbell)
4 Sets
6-8 Reps
4
Bicep Curl (Dumbbell)
4 Sets
6-8 Reps
5
Rear Delt Fly (Dumbbell)
4 Sets
6-8 Reps
6
V-Bar Pulldown
4 Sets
10-12 Reps
7
Rear Delt Fly (Machine)
4 Sets
10-12 Reps
8
Rope Pulldown
4 Sets
10-12 Reps
9
Lat Pulldown
4 Sets
10-12 Reps
10
Back Extension
4 Sets
10-12 Reps
11
Bicep Curl (Cable)
4 Sets
10-12 Reps
Day 3
1
Squat (Barbell)
5 Sets
3-5 Reps
2
Overhead Press (Barbell)
5 Sets
3-5 Reps
3
Leg Press
4 Sets
1 Set
10-12 Reps
-
4
Seated Calf Raise
4 Sets
10-12 Reps
5
Overhead Press (Dumbbell)
4 Sets
6-8 Reps
6
Rope lifts
4 Sets
6-8 Reps
7
Shrug (Barbell)
4 Sets
10-12 Reps
8
Hip Abductor (Machine)
4 Sets
10-12 Reps
9
Hip Adductor (Machine)
4 Sets
10-12 Reps
10
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
11
Front Raise
4 Sets
10-12 Reps
12
Hanging Leg Raise
4 Sets
12-15 Reps
Day 4
1
Bench Press (Barbell)
5 Sets
3-5 Reps
2
Pull-Up (Bodyweight)
4 Sets
AMRAP
3
Dip (Bodyweight)
4 Sets
AMRAP
4
Bench Press (Dumbbell)
4 Sets
6-8 Reps
5
Seated Row (Machine)
4 Sets
6-8 Reps
6
Bicep Curl (Dumbbell)
4 Sets
6-8 Reps
7
V-Handle Tricep Pushdown (Cable)
4 Sets
6-8 Reps
8
Single Arm Tricep Extension (Cable)
4 Sets
10-12 Reps
9
Standing Pullover (Cable)
4 Sets
10-12 Reps
10
Bicep Curl (Cable)
4 Sets
10-12 Reps
11
Chest Fly (Machine)
4 Sets
10-12 Reps
Day 5
1
Deadlift (Barbell)
5 Sets
3-5 Reps
2
Overhead Press (Barbell)
5 Sets
3-5 Reps
3
Single Leg Press
4 Sets
6-8 Reps
4
Seated Calf Raise
4 Sets
10-12 Reps
5
Leg Extension
4 Sets
8-10 Reps
6
Leg Curl
4 Sets
8-10 Reps
7
Arnold Press
4 Sets
10-12 Reps
8
Lateral Raise (Cable)
4 Sets
10-12 Reps
9
Y Raise
4 Sets
10-12 Reps
10
Upright Row (Cable)
4 Sets
10-12 Reps
11
Cable Crunch
4 Sets
10-12 Reps
12
Back Extension (Weighted)
4 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
3-5 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
3
Pec Fly (Dumbbell)
4 Sets
6-8 Reps
4
Pullover (Dumbbell)
4 Sets
6-8 Reps
5
Skull Crusher
4 Sets
6-8 Reps
6
Dip (Weighted)
4 Sets
10-12 Reps
7
Tricep Rope Push Down (Cable)
4 Sets
10-12 Reps
8
Katana Extension
4 Sets
10-12 Reps
9
Chest Fly (Cable)
4 Sets
10-12 Reps
10
Push Up
4 Sets
AMRAP
11
Sit Up
4 Sets
AMRAP
Day 2
1
Pull-Up (Weighted)
5 Sets
3-5 Reps
2
T-Bar Row
5 Sets
3-5 Reps
3
Bent Over Row (Dumbbell)
4 Sets
6-8 Reps
4
Bicep Curl (Dumbbell)
4 Sets
6-8 Reps
5
Rear Delt Fly (Dumbbell)
4 Sets
6-8 Reps
6
V-Bar Pulldown
4 Sets
10-12 Reps
7
Rear Delt Fly (Machine)
4 Sets
10-12 Reps
8
Rope Pulldown
4 Sets
10-12 Reps
9
Lat Pulldown
4 Sets
10-12 Reps
10
Back Extension
4 Sets
10-12 Reps
11
Bicep Curl (Cable)
4 Sets
10-12 Reps
Day 3
1
Squat (Barbell)
5 Sets
3-5 Reps
2
Overhead Press (Barbell)
5 Sets
3-5 Reps
3
Leg Press
4 Sets
1 Set
10-12 Reps
-
4
Seated Calf Raise
4 Sets
10-12 Reps
5
Overhead Press (Dumbbell)
4 Sets
6-8 Reps
6
Rope lifts
4 Sets
6-8 Reps
7
Shrug (Barbell)
4 Sets
10-12 Reps
8
Hip Abductor (Machine)
4 Sets
10-12 Reps
9
Hip Adductor (Machine)
4 Sets
10-12 Reps
10
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
11
Front Raise
4 Sets
10-12 Reps
12
Hanging Leg Raise
4 Sets
12-15 Reps
Day 4
1
Bench Press (Barbell)
5 Sets
3-5 Reps
2
Pull-Up (Bodyweight)
4 Sets
AMRAP
3
Dip (Bodyweight)
4 Sets
AMRAP
4
Bench Press (Dumbbell)
4 Sets
6-8 Reps
5
Seated Row (Machine)
4 Sets
6-8 Reps
6
Bicep Curl (Dumbbell)
4 Sets
6-8 Reps
7
V-Handle Tricep Pushdown (Cable)
4 Sets
6-8 Reps
8
Single Arm Tricep Extension (Cable)
4 Sets
10-12 Reps
9
Standing Pullover (Cable)
4 Sets
10-12 Reps
10
Bicep Curl (Cable)
4 Sets
10-12 Reps
11
Chest Fly (Machine)
4 Sets
10-12 Reps
Day 5
1
Deadlift (Barbell)
5 Sets
3-5 Reps
2
Overhead Press (Barbell)
5 Sets
3-5 Reps
3
Single Leg Press
4 Sets
6-8 Reps
4
Seated Calf Raise
4 Sets
10-12 Reps
5
Leg Extension
4 Sets
8-10 Reps
6
Leg Curl
4 Sets
8-10 Reps
7
Arnold Press
4 Sets
10-12 Reps
8
Lateral Raise (Cable)
4 Sets
10-12 Reps
9
Y Raise
4 Sets
10-12 Reps
10
Upright Row (Cable)
4 Sets
10-12 Reps
11
Cable Crunch
4 Sets
10-12 Reps
12
Back Extension (Weighted)
4 Sets
12-15 Reps