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Black Swordsman
by Miguel O’Hara
Program Description
“I’ll let you live so you can take a message to your master for me. Tell him: ‘The Black Swordsman has come.’” Use a “rep goal” system for the shrugs. This is an UULUUL Split and it incorporates calisthenics along with weights. If you do not have rings, you can do normal weighted push-ups and pull-ups. For the cluster sets, just log the weight you are using and the total reps. For the “Down Workouts” (Down Dips), If it called for 10 Down Dips, you would do a set of 10, then 9, 8, etc, until 1. you will progress on these by adding a rep to the top set, extending how many sets you do. If you find that you have gotten to a point where you complete the top set normally, but fail one the the subsequent sets, just rest pause that set until it is completed. Then, the next time you do these dips, do not add a rep to the top set and instead focus on completing the subsequent sets without failing. When you can do all set with the right reps, then you may add a rep to the top set. Regarding the 5th day, when it comes to the 100 ring pullups, you will start a stopwatch and count how many reps you do around a 10 to 30 minute period. You will keep doing reps Until you feel that you’re not really getting anywhere anymore. When this happens, stop the stopwatch and inside of the notes area, you write down how long the first set took and log how many reps you got in the first set. You keep doing this until you get 100 total reps across all your sets. Your way of progressing is to complete the pull-up in less time and less sets.
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
80 minutes
Created
May 06, 2024 12:09
Last Edited
May 24, 2024 09:59
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Week 1
1 / 10 Weeks
Day 6
1
Seated Calf Raise
3 Sets
10-15 Reps
@9
2
High Bar Squat (Barbell)
3 Sets
5-10 Reps
@9
3
Stiff Leg Deadlift
3 Sets
10-15 Reps
@9
4
Bulgarian Split Squat (Barbell)
3 Sets
10-15 Reps
@10
Day 1
1
Larsen Press (Barbell)
4 Sets
8-10 Reps
@9
2
Alternating Dumbbell Curl
3 Sets
7-10 Reps
@9.5
4A
Ring Push Up
3 Sets
10-20 Reps
@10
4B
Sit Up
2 Sets
10-20 Reps
@8
5A
Hammer Curl
3 Sets
10-15 Reps
@9
5B
Wrist Curls
3 Sets
10-15 Reps
@10
6
Upright Row (Barbell)
5 Sets
10-15 Reps
@10
Day 2
1
Pull-Up (Weighted)
3 Sets
5-7 Reps
@10
2
Skull Crusher
4 Sets
3-8 Reps
@9
3
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
4
Reverse Bicep Curl (EZ Bar)
1 Set
3 Reps
@6
5
Shrug (Barbell)
1 Set
40 Reps
@9
6
Standing Calf Raise
2 Sets
3 Reps
@6
Day 3
1
Standing Calf Raise
3 Sets
3 Reps
@6
2
High Bar Squat (Barbell)
3 Sets
10-15 Reps
@9
3
Split Squat (Barbell)
3 Sets
10-15 Reps
@9
4
Stiff Leg Deadlift
3 Sets
10-15 Reps
@9
5A
Walking Lunge (Dumbbell)
3 Sets
20-30 Reps
@10
5B
Sissy Squat
3 Sets
10-20 Reps
@10
Day 4
1
Larsen Press (Barbell)
4 Sets
3-5 Reps
@9
2
Alternating Dumbbell Curl
3 Sets
10-13 Reps
@9.5
3A
Dip (Weighted)
3 Sets
7-10 Reps
@10
3B
Bent Leg Raise
3 Sets
10-15 Reps
@10
4A
Reverse Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@9
4B
Wrist Curls
3 Sets
10-15 Reps
@10
5
Upright Row (Barbell)
4 Sets
10-15 Reps
@10
Day 5
1
Ring Row (Weighted)
3 Sets
7-10 Reps
@10
2
Skull Crusher
4 Sets
10-15 Reps
@9
3
Pull-Up (Bodyweight)
1 Set
100 Reps
@7
4
Dip (Bodyweight)
1 Set
55 Reps
@7
5
Farmer's Walk (Weighted)
1 Set
1 mins
@8
6
Standing Calf Raise
2 Sets
3 Reps
@6
Day 3
1
Standing Calf Raise
3 Sets
3 Reps
@6
2
High Bar Squat (Barbell)
3 Sets
10-15 Reps
@9
3
Split Squat (Barbell)
3 Sets
10-15 Reps
@9
4
Stiff Leg Deadlift
3 Sets
10-15 Reps
@9
5A
Walking Lunge (Dumbbell)
3 Sets
20-30 Reps
@10
5B
Sissy Squat
3 Sets
10-20 Reps
@10
Day 6
1
Seated Calf Raise
3 Sets
10-15 Reps
@9
2
High Bar Squat (Barbell)
3 Sets
5-10 Reps
@9
3
Stiff Leg Deadlift
3 Sets
10-15 Reps
@9
4
Bulgarian Split Squat (Barbell)
3 Sets
10-15 Reps
@10
Day 1
1
Larsen Press (Barbell)
4 Sets
8-10 Reps
@9
2
Alternating Dumbbell Curl
3 Sets
7-10 Reps
@9.5
4A
Ring Push Up
3 Sets
10-20 Reps
@10
4B
Sit Up
2 Sets
10-20 Reps
@8
5A
Hammer Curl
3 Sets
10-15 Reps
@9
5B
Wrist Curls
3 Sets
10-15 Reps
@10
6
Upright Row (Barbell)
5 Sets
10-15 Reps
@10
Day 2
1
Pull-Up (Weighted)
3 Sets
5-7 Reps
@10
2
Skull Crusher
4 Sets
3-8 Reps
@9
3
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
4
Reverse Bicep Curl (EZ Bar)
1 Set
3 Reps
@6
5
Shrug (Barbell)
1 Set
40 Reps
@9
6
Standing Calf Raise
2 Sets
3 Reps
@6
Day 4
1
Larsen Press (Barbell)
4 Sets
3-5 Reps
@9
2
Alternating Dumbbell Curl
3 Sets
10-13 Reps
@9.5
3A
Dip (Weighted)
3 Sets
7-10 Reps
@10
3B
Bent Leg Raise
3 Sets
10-15 Reps
@10
4A
Reverse Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@9
4B
Wrist Curls
3 Sets
10-15 Reps
@10
5
Upright Row (Barbell)
4 Sets
10-15 Reps
@10
Day 5
1
Ring Row (Weighted)
3 Sets
7-10 Reps
@10
2
Skull Crusher
4 Sets
10-15 Reps
@9
3
Pull-Up (Bodyweight)
1 Set
100 Reps
@7
4
Dip (Bodyweight)
1 Set
55 Reps
@7
5
Farmer's Walk (Weighted)
1 Set
1 mins
@8
6
Standing Calf Raise
2 Sets
3 Reps
@6
Day 3
1
Standing Calf Raise
3 Sets
3 Reps
@6
2
High Bar Squat (Barbell)
3 Sets
10-15 Reps
@9
3
Split Squat (Barbell)
3 Sets
10-15 Reps
@9
4
Stiff Leg Deadlift
3 Sets
10-15 Reps
@9
5A
Walking Lunge (Dumbbell)
3 Sets
20-30 Reps
@10
5B
Sissy Squat
3 Sets
10-20 Reps
@10
Day 6
1
Seated Calf Raise
3 Sets
10-15 Reps
@9
2
High Bar Squat (Barbell)
3 Sets
5-10 Reps
@9
3
Stiff Leg Deadlift
3 Sets
10-15 Reps
@9
4
Bulgarian Split Squat (Barbell)
3 Sets
10-15 Reps
@10
Day 1
1
Larsen Press (Barbell)
4 Sets
8-10 Reps
@9
2
Alternating Dumbbell Curl
3 Sets
7-10 Reps
@9.5
4A
Ring Push Up
3 Sets
10-20 Reps
@10
4B
Sit Up
2 Sets
10-20 Reps
@8
5A
Hammer Curl
3 Sets
10-15 Reps
@9
5B
Wrist Curls
3 Sets
10-15 Reps
@10
6
Upright Row (Barbell)
5 Sets
10-15 Reps
@10
Day 2
1
Pull-Up (Weighted)
3 Sets
5-7 Reps
@10
2
Skull Crusher
4 Sets
3-8 Reps
@9
3
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
4
Reverse Bicep Curl (EZ Bar)
1 Set
3 Reps
@6
5
Shrug (Barbell)
1 Set
40 Reps
@9
6
Standing Calf Raise
2 Sets
3 Reps
@6
Day 4
1
Larsen Press (Barbell)
4 Sets
3-5 Reps
@9
2
Alternating Dumbbell Curl
3 Sets
10-13 Reps
@9.5
3A
Dip (Weighted)
3 Sets
7-10 Reps
@10
3B
Bent Leg Raise
3 Sets
10-15 Reps
@10
4A
Reverse Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@9
4B
Wrist Curls
3 Sets
10-15 Reps
@10
5
Upright Row (Barbell)
4 Sets
10-15 Reps
@10
Day 5
1
Ring Row (Weighted)
3 Sets
7-10 Reps
@10
2
Skull Crusher
4 Sets
10-15 Reps
@9
3
Pull-Up (Bodyweight)
1 Set
100 Reps
@7
4
Dip (Bodyweight)
1 Set
55 Reps
@7
5
Farmer's Walk (Weighted)
1 Set
1 mins
@8
6
Standing Calf Raise
2 Sets
3 Reps
@6
Day 3
1
Standing Calf Raise
3 Sets
3 Reps
@6
2
High Bar Squat (Barbell)
3 Sets
10-15 Reps
@9
3
Split Squat (Barbell)
3 Sets
10-15 Reps
@9
4
Stiff Leg Deadlift
3 Sets
10-15 Reps
@9
5A
Walking Lunge (Dumbbell)
3 Sets
20-30 Reps
@10
5B
Sissy Squat
3 Sets
10-20 Reps
@10
Day 6
1
Seated Calf Raise
3 Sets
10-15 Reps
@9
2
High Bar Squat (Barbell)
3 Sets
5-10 Reps
@9
3
Stiff Leg Deadlift
3 Sets
10-15 Reps
@9
4
Bulgarian Split Squat (Barbell)
3 Sets
10-15 Reps
@10
Day 1
1
Larsen Press (Barbell)
4 Sets
8-10 Reps
@9
2
Alternating Dumbbell Curl
3 Sets
7-10 Reps
@9.5
4A
Ring Push Up
3 Sets
10-20 Reps
@10
4B
Sit Up
2 Sets
10-20 Reps
@8
5A
Hammer Curl
3 Sets
10-15 Reps
@9
5B
Wrist Curls
3 Sets
10-15 Reps
@10
6
Upright Row (Barbell)
5 Sets
10-15 Reps
@10
Day 2
1
Pull-Up (Weighted)
3 Sets
5-7 Reps
@10
2
Skull Crusher
4 Sets
3-8 Reps
@9
3
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
4
Reverse Bicep Curl (EZ Bar)
1 Set
3 Reps
@6
5
Shrug (Barbell)
1 Set
40 Reps
@9
6
Standing Calf Raise
2 Sets
3 Reps
@6
Day 4
1
Larsen Press (Barbell)
4 Sets
3-5 Reps
@9
2
Alternating Dumbbell Curl
3 Sets
10-13 Reps
@9.5
3A
Dip (Weighted)
3 Sets
7-10 Reps
@10
3B
Bent Leg Raise
3 Sets
10-15 Reps
@10
4A
Reverse Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@9
4B
Wrist Curls
3 Sets
10-15 Reps
@10
5
Upright Row (Barbell)
4 Sets
10-15 Reps
@10
Day 5
1
Ring Row (Weighted)
3 Sets
7-10 Reps
@10
2
Skull Crusher
4 Sets
10-15 Reps
@9
3
Pull-Up (Bodyweight)
1 Set
100 Reps
@7
4
Dip (Bodyweight)
1 Set
55 Reps
@7
5
Farmer's Walk (Weighted)
1 Set
1 mins
@8
6
Standing Calf Raise
2 Sets
3 Reps
@6
Day 3
1
Standing Calf Raise
3 Sets
3 Reps
@6
2
High Bar Squat (Barbell)
3 Sets
10-15 Reps
@9
3
Split Squat (Barbell)
3 Sets
10-15 Reps
@9
4
Stiff Leg Deadlift
3 Sets
10-15 Reps
@9
5A
Walking Lunge (Dumbbell)
3 Sets
20-30 Reps
@10
5B
Sissy Squat
3 Sets
10-20 Reps
@10
Day 6
1
Seated Calf Raise
3 Sets
10-15 Reps
@9
2
High Bar Squat (Barbell)
3 Sets
5-10 Reps
@9
3
Stiff Leg Deadlift
3 Sets
10-15 Reps
@9
4
Bulgarian Split Squat (Barbell)
3 Sets
10-15 Reps
@10
Day 1
1
Larsen Press (Barbell)
4 Sets
8-10 Reps
@9
2
Alternating Dumbbell Curl
3 Sets
7-10 Reps
@9.5
4A
Ring Push Up
3 Sets
10-20 Reps
@10
4B
Sit Up
2 Sets
10-20 Reps
@8
5A
Hammer Curl
3 Sets
10-15 Reps
@9
5B
Wrist Curls
3 Sets
10-15 Reps
@10
6
Upright Row (Barbell)
5 Sets
10-15 Reps
@10
Day 2
1
Pull-Up (Weighted)
3 Sets
5-7 Reps
@10
2
Skull Crusher
4 Sets
3-8 Reps
@9
3
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
4
Reverse Bicep Curl (EZ Bar)
1 Set
3 Reps
@6
5
Shrug (Barbell)
1 Set
40 Reps
@9
6
Standing Calf Raise
2 Sets
3 Reps
@6
Day 4
1
Larsen Press (Barbell)
4 Sets
3-5 Reps
@9
2
Alternating Dumbbell Curl
3 Sets
10-13 Reps
@9.5
3A
Dip (Weighted)
3 Sets
7-10 Reps
@10
3B
Bent Leg Raise
3 Sets
10-15 Reps
@10
4A
Reverse Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@9
4B
Wrist Curls
3 Sets
10-15 Reps
@10
5
Upright Row (Barbell)
4 Sets
10-15 Reps
@10
Day 5
1
Ring Row (Weighted)
3 Sets
7-10 Reps
@10
2
Skull Crusher
4 Sets
10-15 Reps
@9
3
Pull-Up (Bodyweight)
1 Set
100 Reps
@7
4
Dip (Bodyweight)
1 Set
55 Reps
@7
5
Farmer's Walk (Weighted)
1 Set
1 mins
@8
6
Standing Calf Raise
2 Sets
3 Reps
@6
Day 3
1
Standing Calf Raise
3 Sets
3 Reps
@6
2
High Bar Squat (Barbell)
3 Sets
10-15 Reps
@9
3
Split Squat (Barbell)
3 Sets
10-15 Reps
@9
4
Stiff Leg Deadlift
3 Sets
10-15 Reps
@9
5A
Walking Lunge (Dumbbell)
3 Sets
20-30 Reps
@10
5B
Sissy Squat
3 Sets
10-20 Reps
@10
Day 6
1
Seated Calf Raise
3 Sets
10-15 Reps
@9
2
High Bar Squat (Barbell)
3 Sets
5-10 Reps
@9
3
Stiff Leg Deadlift
3 Sets
10-15 Reps
@9
4
Bulgarian Split Squat (Barbell)
3 Sets
10-15 Reps
@10
Day 1
1
Larsen Press (Barbell)
4 Sets
8-10 Reps
@9
2
Alternating Dumbbell Curl
3 Sets
7-10 Reps
@9.5
4A
Ring Push Up
3 Sets
10-20 Reps
@10
4B
Sit Up
2 Sets
10-20 Reps
@8
5A
Hammer Curl
3 Sets
10-15 Reps
@9
5B
Wrist Curls
3 Sets
10-15 Reps
@10
6
Upright Row (Barbell)
5 Sets
10-15 Reps
@10
Day 2
1
Pull-Up (Weighted)
3 Sets
5-7 Reps
@10
2
Skull Crusher
4 Sets
3-8 Reps
@9
3
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
4
Reverse Bicep Curl (EZ Bar)
1 Set
3 Reps
@6
5
Shrug (Barbell)
1 Set
40 Reps
@9
6
Standing Calf Raise
2 Sets
3 Reps
@6
Day 4
1
Larsen Press (Barbell)
4 Sets
3-5 Reps
@9
2
Alternating Dumbbell Curl
3 Sets
10-13 Reps
@9.5
3A
Dip (Weighted)
3 Sets
7-10 Reps
@10
3B
Bent Leg Raise
3 Sets
10-15 Reps
@10
4A
Reverse Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@9
4B
Wrist Curls
3 Sets
10-15 Reps
@10
5
Upright Row (Barbell)
4 Sets
10-15 Reps
@10
Day 5
1
Ring Row (Weighted)
3 Sets
7-10 Reps
@10
2
Skull Crusher
4 Sets
10-15 Reps
@9
3
Pull-Up (Bodyweight)
1 Set
100 Reps
@7
4
Dip (Bodyweight)
1 Set
55 Reps
@7
5
Farmer's Walk (Weighted)
1 Set
1 mins
@8
6
Standing Calf Raise
2 Sets
3 Reps
@6
Day 3
1
Standing Calf Raise
3 Sets
3 Reps
@6
2
High Bar Squat (Barbell)
3 Sets
10-15 Reps
@9
3
Split Squat (Barbell)
3 Sets
10-15 Reps
@9
4
Stiff Leg Deadlift
3 Sets
10-15 Reps
@9
5A
Walking Lunge (Dumbbell)
3 Sets
20-30 Reps
@10
5B
Sissy Squat
3 Sets
10-20 Reps
@10
Day 6
1
Seated Calf Raise
3 Sets
10-15 Reps
@9
2
High Bar Squat (Barbell)
3 Sets
5-10 Reps
@9
3
Stiff Leg Deadlift
3 Sets
10-15 Reps
@9
4
Bulgarian Split Squat (Barbell)
3 Sets
10-15 Reps
@10
Day 1
1
Larsen Press (Barbell)
4 Sets
8-10 Reps
@9
2
Alternating Dumbbell Curl
3 Sets
7-10 Reps
@9.5
4A
Ring Push Up
3 Sets
10-20 Reps
@10
4B
Sit Up
2 Sets
10-20 Reps
@8
5A
Hammer Curl
3 Sets
10-15 Reps
@9
5B
Wrist Curls
3 Sets
10-15 Reps
@10
6
Upright Row (Barbell)
5 Sets
10-15 Reps
@10
Day 2
1
Pull-Up (Weighted)
3 Sets
5-7 Reps
@10
2
Skull Crusher
4 Sets
3-8 Reps
@9
3
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
4
Reverse Bicep Curl (EZ Bar)
1 Set
3 Reps
@6
5
Shrug (Barbell)
1 Set
40 Reps
@9
6
Standing Calf Raise
2 Sets
3 Reps
@6
Day 4
1
Larsen Press (Barbell)
4 Sets
3-5 Reps
@9
2
Alternating Dumbbell Curl
3 Sets
10-13 Reps
@9.5
3A
Dip (Weighted)
3 Sets
7-10 Reps
@10
3B
Bent Leg Raise
3 Sets
10-15 Reps
@10
4A
Reverse Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@9
4B
Wrist Curls
3 Sets
10-15 Reps
@10
5
Upright Row (Barbell)
4 Sets
10-15 Reps
@10
Day 5
1
Ring Row (Weighted)
3 Sets
7-10 Reps
@10
2
Skull Crusher
4 Sets
10-15 Reps
@9
3
Pull-Up (Bodyweight)
1 Set
100 Reps
@7
4
Dip (Bodyweight)
1 Set
55 Reps
@7
5
Farmer's Walk (Weighted)
1 Set
1 mins
@8
6
Standing Calf Raise
2 Sets
3 Reps
@6
Day 3
1
Standing Calf Raise
3 Sets
3 Reps
@6
2
High Bar Squat (Barbell)
3 Sets
10-15 Reps
@9
3
Split Squat (Barbell)
3 Sets
10-15 Reps
@9
4
Stiff Leg Deadlift
3 Sets
10-15 Reps
@9
5A
Walking Lunge (Dumbbell)
3 Sets
20-30 Reps
@10
5B
Sissy Squat
3 Sets
10-20 Reps
@10
Day 6
1
Seated Calf Raise
3 Sets
10-15 Reps
@9
2
High Bar Squat (Barbell)
3 Sets
5-10 Reps
@9
3
Stiff Leg Deadlift
3 Sets
10-15 Reps
@9
4
Bulgarian Split Squat (Barbell)
3 Sets
10-15 Reps
@10
Day 1
1
Larsen Press (Barbell)
4 Sets
8-10 Reps
@9
2
Alternating Dumbbell Curl
3 Sets
7-10 Reps
@9.5
4A
Ring Push Up
3 Sets
10-20 Reps
@10
4B
Sit Up
2 Sets
10-20 Reps
@8
5A
Hammer Curl
3 Sets
10-15 Reps
@9
5B
Wrist Curls
3 Sets
10-15 Reps
@10
6
Upright Row (Barbell)
5 Sets
10-15 Reps
@10
Day 2
1
Pull-Up (Weighted)
3 Sets
5-7 Reps
@10
2
Skull Crusher
4 Sets
3-8 Reps
@9
3
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
4
Reverse Bicep Curl (EZ Bar)
1 Set
3 Reps
@6
5
Shrug (Barbell)
1 Set
40 Reps
@9
6
Standing Calf Raise
2 Sets
3 Reps
@6
Day 4
1
Larsen Press (Barbell)
4 Sets
3-5 Reps
@9
2
Alternating Dumbbell Curl
3 Sets
10-13 Reps
@9.5
3A
Dip (Weighted)
3 Sets
7-10 Reps
@10
3B
Bent Leg Raise
3 Sets
10-15 Reps
@10
4A
Reverse Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@9
4B
Wrist Curls
3 Sets
10-15 Reps
@10
5
Upright Row (Barbell)
4 Sets
10-15 Reps
@10
Day 5
1
Ring Row (Weighted)
3 Sets
7-10 Reps
@10
2
Skull Crusher
4 Sets
10-15 Reps
@9
3
Pull-Up (Bodyweight)
1 Set
100 Reps
@7
4
Dip (Bodyweight)
1 Set
55 Reps
@7
5
Farmer's Walk (Weighted)
1 Set
1 mins
@8
6
Standing Calf Raise
2 Sets
3 Reps
@6
Day 3
1
Standing Calf Raise
3 Sets
3 Reps
@6
2
High Bar Squat (Barbell)
3 Sets
10-15 Reps
@9
3
Split Squat (Barbell)
3 Sets
10-15 Reps
@9
4
Stiff Leg Deadlift
3 Sets
10-15 Reps
@9
5A
Walking Lunge (Dumbbell)
3 Sets
20-30 Reps
@10
5B
Sissy Squat
3 Sets
10-20 Reps
@10
Day 6
1
Seated Calf Raise
3 Sets
10-15 Reps
@9
2
High Bar Squat (Barbell)
3 Sets
5-10 Reps
@9
3
Stiff Leg Deadlift
3 Sets
10-15 Reps
@9
4
Bulgarian Split Squat (Barbell)
3 Sets
10-15 Reps
@10
Day 1
1
Larsen Press (Barbell)
4 Sets
8-10 Reps
@9
2
Alternating Dumbbell Curl
3 Sets
7-10 Reps
@9.5
4A
Ring Push Up
3 Sets
10-20 Reps
@10
4B
Sit Up
2 Sets
10-20 Reps
@8
5A
Hammer Curl
3 Sets
10-15 Reps
@9
5B
Wrist Curls
3 Sets
10-15 Reps
@10
6
Upright Row (Barbell)
5 Sets
10-15 Reps
@10
Day 2
1
Pull-Up (Weighted)
3 Sets
5-7 Reps
@10
2
Skull Crusher
4 Sets
3-8 Reps
@9
3
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
4
Reverse Bicep Curl (EZ Bar)
1 Set
3 Reps
@6
5
Shrug (Barbell)
1 Set
40 Reps
@9
6
Standing Calf Raise
2 Sets
3 Reps
@6
Day 4
1
Larsen Press (Barbell)
4 Sets
3-5 Reps
@9
2
Alternating Dumbbell Curl
3 Sets
10-13 Reps
@9.5
3A
Dip (Weighted)
3 Sets
7-10 Reps
@10
3B
Bent Leg Raise
3 Sets
10-15 Reps
@10
4A
Reverse Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@9
4B
Wrist Curls
3 Sets
10-15 Reps
@10
5
Upright Row (Barbell)
4 Sets
10-15 Reps
@10
Day 5
1
Ring Row (Weighted)
3 Sets
7-10 Reps
@10
2
Skull Crusher
4 Sets
10-15 Reps
@9
3
Pull-Up (Bodyweight)
1 Set
100 Reps
@7
4
Dip (Bodyweight)
1 Set
55 Reps
@7
5
Farmer's Walk (Weighted)
1 Set
1 mins
@8
6
Standing Calf Raise
2 Sets
3 Reps
@6
Day 3
1
Standing Calf Raise
3 Sets
3 Reps
@6
2
High Bar Squat (Barbell)
3 Sets
10-15 Reps
@9
3
Split Squat (Barbell)
3 Sets
10-15 Reps
@9
4
Stiff Leg Deadlift
3 Sets
10-15 Reps
@9
5A
Walking Lunge (Dumbbell)
3 Sets
20-30 Reps
@10
5B
Sissy Squat
3 Sets
10-20 Reps
@10
Day 1
1
Larsen Press (Barbell)
4 Sets
8-10 Reps
@9
2
Alternating Dumbbell Curl
3 Sets
7-10 Reps
@9.5
4A
Ring Push Up
3 Sets
10-20 Reps
@10
4B
Sit Up
2 Sets
10-20 Reps
@8
5A
Hammer Curl
3 Sets
10-15 Reps
@9
5B
Wrist Curls
3 Sets
10-15 Reps
@10
6
Upright Row (Barbell)
5 Sets
10-15 Reps
@10
Day 2
1
Pull-Up (Weighted)
3 Sets
5-7 Reps
@10
2
Skull Crusher
4 Sets
3-8 Reps
@9
3
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
4
Reverse Bicep Curl (EZ Bar)
1 Set
3 Reps
@6
5
Shrug (Barbell)
1 Set
40 Reps
@9
6
Standing Calf Raise
2 Sets
3 Reps
@6
Day 4
1
Larsen Press (Barbell)
4 Sets
3-5 Reps
@9
2
Alternating Dumbbell Curl
3 Sets
10-13 Reps
@9.5
3A
Dip (Weighted)
3 Sets
7-10 Reps
@10
3B
Bent Leg Raise
3 Sets
10-15 Reps
@10
4A
Reverse Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@9
4B
Wrist Curls
3 Sets
10-15 Reps
@10
5
Upright Row (Barbell)
4 Sets
10-15 Reps
@10
Day 5
1
Ring Row (Weighted)
3 Sets
7-10 Reps
@10
2
Skull Crusher
4 Sets
10-15 Reps
@9
3
Pull-Up (Bodyweight)
1 Set
10 Reps
@7
4
Dip (Bodyweight)
1 Set
55 Reps
@7
5
Farmer's Walk (Weighted)
1 Set
1 mins
@8
6
Standing Calf Raise
2 Sets
3 Reps
@6
Day 6
1
Seated Calf Raise
3 Sets
10-15 Reps
@9
2
High Bar Squat (Barbell)
3 Sets
5-10 Reps
@9
3
Stiff Leg Deadlift
3 Sets
10-15 Reps
@9
4
Bulgarian Split Squat (Barbell)
3 Sets
10-15 Reps
@10