logo
Blood and guts program
by Grant T.
Program Description
Program from Dorian Yates training video “Blood and guts”
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
50 minutes
Created
May 29, 2024 04:19
Last Edited
May 31, 2024 06:12
down_app
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
8-12 Reps
6-8 Reps
@6
@10
2
Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@6
@10
3
Incline Fly Press (Dumbbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@6
@6
4
Chest Fly (Cable)
1 Set
8-10 Reps
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
8-10 Reps
6-8 Reps
@6
@6
6
Single Arm Preacher Curl Machine
1 Set
6-8 Reps
@10
7
Hammer Curl
1 Set
8-10 Reps
@10
8
Farmer's Walk (Weighted)
3 Sets
AMRAP
@10
Day 2
1
Pullover (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6
@10
2
Underhand Lat Pulldown
1 Set
1 Set
6-10 Reps
6-8 Reps
@6
@10
3
Barbell Row
1 Set
1 Set
8-10 Reps
6-8 Reps
@6
@6
4
Dumbbell Row
1 Set
6-8 Reps
@10
5
Rear Delt Fly (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6
@10
6
Rear Delt Fly (Machine)
1 Set
8-10 Reps
@10
7
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@6
@9
8
Decline Crunch (Weighted)
3 Sets
10-15 Reps
@10
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@6
@10
2
Lateral Raise (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@6
@10
3
Lateral Raise (Cable)
1 Set
10-15 Reps
@10
4
Shrug (Barbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@6
@10
5
Tricep Pushdown (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6
@10
6
Overhead Tricep Extension (Cable)
1 Set
8-10 Reps
@10
7
Single Arm Pushdown
1 Set
8-10 Reps
@10
8
Reverse Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@10
Day 4
1
Leg Extension
1 Set
1 Set
10-15 Reps
10-15 Reps
@6
@10
2
Leg Press (45 Degrees)
1 Set
1 Set
10-12 Reps
8-10 Reps
@6
@10
3
High Bar Squat (Barbell)
1 Set
1 Set
8-10 Reps
6-8 Reps
@6
@10
4
Stiff Leg Deadlift
1 Set
1 Set
8-10 Reps
6-8 Reps
@6
@10
5
Lying Leg Curl
1 Set
6-10 Reps
@10
6
Seated Hamstring Curl
1 Set
6-10 Reps
@10
7
Standing Calf Raise
1 Set
1 Set
10-15 Reps
10-15 Reps
@6
@10
8
Seated Calf Raise
1 Set
10-15 Reps
@10
9
Decline Crunch (Weighted)
3 Sets
10-15 Reps
@10
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
8-12 Reps
6-8 Reps
@6
@10
2
Chest Press (Machine)
1 Set
1 Set
8-12 Reps
6-8 Reps
@6
@10
3
Incline Fly Press (Dumbbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@6
@6
4
Chest Fly (Cable)
1 Set
8-10 Reps
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
8-10 Reps
6-8 Reps
@6
@6
6
Single Arm Preacher Curl Machine
1 Set
6-8 Reps
@10
7
Hammer Curl
1 Set
8-10 Reps
@10
8
Farmer's Walk (Weighted)
3 Sets
AMRAP
@10
Day 2
1
Leg Extension
1 Set
1 Set
10-15 Reps
10-15 Reps
@6
@10
2
Leg Press (45 Degrees)
1 Set
1 Set
10-12 Reps
8-10 Reps
@6
@10
3
High Bar Squat (Barbell)
1 Set
1 Set
8-10 Reps
6-8 Reps
@6
@10
4
Stiff Leg Deadlift
1 Set
1 Set
8-10 Reps
6-8 Reps
@6
@10
5
Lying Leg Curl
1 Set
6-10 Reps
@10
6
Seated Hamstring Curl
1 Set
6-10 Reps
@10
7
Standing Calf Raise
1 Set
1 Set
10-15 Reps
10-15 Reps
@6
@10
8
Seated Calf Raise
1 Set
10-15 Reps
@10
9
Decline Crunch (Weighted)
3 Sets
10-15 Reps
@10
Day 3
1
Shoulder Press (smith Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@6
@10
2
Lateral Raise (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@6
@10
3
Lateral Raise (Cable)
1 Set
10-15 Reps
@10
4
Shrug (Barbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@6
@10
5
Tricep Pushdown (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6
@10
6
Overhead Tricep Extension (Cable)
1 Set
8-10 Reps
@10
7
Single Arm Pushdown
1 Set
8-10 Reps
@10
8
Reverse Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@10
Day 4
1
Pullover (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6
@10
2
Underhand Lat Pulldown
1 Set
1 Set
6-10 Reps
6-8 Reps
@6
@10
3
Dumbbell Row
1 Set
1 Set
6-8 Reps
6-8 Reps
@6
@10
4
Chest Supported T Bar Row
1 Set
6-8 Reps
@10
5
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@6
@9
6
Rear Delt Fly (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6
@10
7
Rear Delt Fly (Machine)
1 Set
8-10 Reps
@10
8
Decline Crunch (Weighted)
3 Sets
10-15 Reps
@10
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
8-12 Reps
6-8 Reps
@6
@10
2
Chest Press (Machine)
1 Set
1 Set
8-12 Reps
6-8 Reps
@6
@10
3
Incline Fly Press (Dumbbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@6
@6
4
Chest Fly (Cable)
1 Set
8-10 Reps
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
8-10 Reps
6-8 Reps
@6
@6
6
Single Arm Preacher Curl Machine
1 Set
6-8 Reps
@10
7
Hammer Curl
1 Set
8-10 Reps
@10
8
Farmer's Walk (Weighted)
3 Sets
AMRAP
@10
Day 2
1
Leg Extension
1 Set
1 Set
10-15 Reps
10-15 Reps
@6
@10
2
Leg Press (45 Degrees)
1 Set
1 Set
10-12 Reps
8-10 Reps
@6
@10
3
High Bar Squat (Barbell)
1 Set
1 Set
8-10 Reps
6-8 Reps
@6
@10
4
Stiff Leg Deadlift
1 Set
1 Set
8-10 Reps
6-8 Reps
@6
@10
5
Lying Leg Curl
1 Set
6-10 Reps
@10
6
Seated Hamstring Curl
1 Set
6-10 Reps
@10
7
Standing Calf Raise
1 Set
1 Set
10-15 Reps
10-15 Reps
@6
@10
8
Seated Calf Raise
1 Set
10-15 Reps
@10
9
Decline Crunch (Weighted)
3 Sets
10-15 Reps
@10
Day 3
1
Shoulder Press (smith Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@6
@10
2
Lateral Raise (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@6
@10
3
Lateral Raise (Cable)
1 Set
10-15 Reps
@10
4
Shrug (Barbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@6
@10
5
Tricep Pushdown (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6
@10
6
Overhead Tricep Extension (Cable)
1 Set
8-10 Reps
@10
7
Single Arm Pushdown
1 Set
8-10 Reps
@10
8
Reverse Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@10
Day 4
1
Pullover (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6
@10
2
Underhand Lat Pulldown
1 Set
1 Set
6-10 Reps
6-8 Reps
@6
@10
3
Dumbbell Row
1 Set
1 Set
6-8 Reps
6-8 Reps
@6
@10
4
Chest Supported T Bar Row
1 Set
6-8 Reps
@10
5
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@6
@9
6
Rear Delt Fly (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6
@10
7
Rear Delt Fly (Machine)
1 Set
8-10 Reps
@10
8
Decline Crunch (Weighted)
3 Sets
10-15 Reps
@10
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
8-12 Reps
6-8 Reps
@6
@10
2
Chest Press (Machine)
1 Set
1 Set
8-12 Reps
6-8 Reps
@6
@10
3
Incline Fly Press (Dumbbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@6
@6
4
Chest Fly (Cable)
1 Set
8-10 Reps
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
8-10 Reps
6-8 Reps
@6
@6
6
Single Arm Preacher Curl Machine
1 Set
6-8 Reps
@10
7
Hammer Curl
1 Set
8-10 Reps
@10
8
Farmer's Walk (Weighted)
3 Sets
AMRAP
@10
Day 2
1
Leg Extension
1 Set
1 Set
10-15 Reps
10-15 Reps
@6
@10
2
Leg Press (45 Degrees)
1 Set
1 Set
10-12 Reps
8-10 Reps
@6
@10
3
High Bar Squat (Barbell)
1 Set
1 Set
8-10 Reps
6-8 Reps
@6
@10
4
Stiff Leg Deadlift
1 Set
1 Set
8-10 Reps
6-8 Reps
@6
@10
5
Lying Leg Curl
1 Set
6-10 Reps
@10
6
Seated Hamstring Curl
1 Set
6-10 Reps
@10
7
Standing Calf Raise
1 Set
1 Set
10-15 Reps
10-15 Reps
@6
@10
8
Seated Calf Raise
1 Set
10-15 Reps
@10
9
Decline Crunch (Weighted)
3 Sets
10-15 Reps
@10
Day 3
1
Shoulder Press (smith Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@6
@10
2
Lateral Raise (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@6
@10
3
Lateral Raise (Cable)
1 Set
10-15 Reps
@10
4
Shrug (Barbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@6
@10
5
Tricep Pushdown (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6
@10
6
Overhead Tricep Extension (Cable)
1 Set
8-10 Reps
@10
7
Single Arm Pushdown
1 Set
8-10 Reps
@10
8
Reverse Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@10
Day 4
1
Pullover (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6
@10
2
Underhand Lat Pulldown
1 Set
1 Set
6-10 Reps
6-8 Reps
@6
@10
3
Dumbbell Row
1 Set
1 Set
6-8 Reps
6-8 Reps
@6
@10
4
Chest Supported T Bar Row
1 Set
6-8 Reps
@10
5
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@6
@9
6
Rear Delt Fly (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6
@10
7
Rear Delt Fly (Machine)
1 Set
8-10 Reps
@10
8
Decline Crunch (Weighted)
3 Sets
10-15 Reps
@10
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
8-12 Reps
6-8 Reps
@6
@10
2
Chest Press (Machine)
1 Set
1 Set
8-12 Reps
6-8 Reps
@6
@10
3
Incline Fly Press (Dumbbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@6
@6
4
Chest Fly (Cable)
1 Set
8-10 Reps
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
8-10 Reps
6-8 Reps
@6
@6
6
Single Arm Preacher Curl Machine
1 Set
6-8 Reps
@10
7
Hammer Curl
1 Set
8-10 Reps
@10
8
Farmer's Walk (Weighted)
3 Sets
AMRAP
@10
Day 2
1
Leg Extension
1 Set
1 Set
10-15 Reps
10-15 Reps
@6
@10
2
Leg Press (45 Degrees)
1 Set
1 Set
10-12 Reps
8-10 Reps
@6
@10
3
High Bar Squat (Barbell)
1 Set
1 Set
8-10 Reps
6-8 Reps
@6
@10
4
Stiff Leg Deadlift
1 Set
1 Set
8-10 Reps
6-8 Reps
@6
@10
5
Lying Leg Curl
1 Set
6-10 Reps
@10
6
Seated Hamstring Curl
1 Set
6-10 Reps
@10
7
Standing Calf Raise
1 Set
1 Set
10-15 Reps
10-15 Reps
@6
@10
8
Seated Calf Raise
1 Set
10-15 Reps
@10
9
Decline Crunch (Weighted)
3 Sets
10-15 Reps
@10
Day 3
1
Shoulder Press (smith Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@6
@10
2
Lateral Raise (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@6
@10
3
Lateral Raise (Cable)
1 Set
10-15 Reps
@10
4
Shrug (Barbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@6
@10
5
Tricep Pushdown (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6
@10
6
Overhead Tricep Extension (Cable)
1 Set
8-10 Reps
@10
7
Single Arm Pushdown
1 Set
8-10 Reps
@10
8
Reverse Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@10
Day 4
1
Pullover (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6
@10
2
Underhand Lat Pulldown
1 Set
1 Set
6-10 Reps
6-8 Reps
@6
@10
3
Dumbbell Row
1 Set
1 Set
6-8 Reps
6-8 Reps
@6
@10
4
Chest Supported T Bar Row
1 Set
6-8 Reps
@10
5
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@6
@9
6
Rear Delt Fly (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6
@10
7
Rear Delt Fly (Machine)
1 Set
8-10 Reps
@10
8
Decline Crunch (Weighted)
3 Sets
10-15 Reps
@10
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
8-12 Reps
6-8 Reps
@6
@10
2
Chest Press (Machine)
1 Set
1 Set
8-12 Reps
6-8 Reps
@6
@10
3
Incline Fly Press (Dumbbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@6
@6
4
Chest Fly (Cable)
1 Set
8-10 Reps
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
8-10 Reps
6-8 Reps
@6
@6
6
Single Arm Preacher Curl Machine
1 Set
6-8 Reps
@10
7
Hammer Curl
1 Set
8-10 Reps
@10
8
Farmer's Walk (Weighted)
3 Sets
AMRAP
@10
Day 2
1
Leg Extension
1 Set
1 Set
10-15 Reps
10-15 Reps
@6
@10
2
Leg Press (45 Degrees)
1 Set
1 Set
10-12 Reps
8-10 Reps
@6
@10
3
High Bar Squat (Barbell)
1 Set
1 Set
8-10 Reps
6-8 Reps
@6
@10
4
Stiff Leg Deadlift
1 Set
1 Set
8-10 Reps
6-8 Reps
@6
@10
5
Lying Leg Curl
1 Set
6-10 Reps
@10
6
Seated Hamstring Curl
1 Set
6-10 Reps
@10
7
Standing Calf Raise
1 Set
1 Set
10-15 Reps
10-15 Reps
@6
@10
8
Seated Calf Raise
1 Set
10-15 Reps
@10
9
Decline Crunch (Weighted)
3 Sets
10-15 Reps
@10
Day 3
1
Shoulder Press (smith Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@6
@10
2
Lateral Raise (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@6
@10
3
Lateral Raise (Cable)
1 Set
10-15 Reps
@10
4
Shrug (Barbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@6
@10
5
Tricep Pushdown (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6
@10
6
Overhead Tricep Extension (Cable)
1 Set
8-10 Reps
@10
7
Single Arm Pushdown
1 Set
8-10 Reps
@10
8
Reverse Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@10
Day 4
1
Pullover (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6
@10
2
Underhand Lat Pulldown
1 Set
1 Set
6-10 Reps
6-8 Reps
@6
@10
3
Dumbbell Row
1 Set
1 Set
6-8 Reps
6-8 Reps
@6
@10
4
Chest Supported T Bar Row
1 Set
6-8 Reps
@10
5
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@6
@9
6
Rear Delt Fly (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6
@10
7
Rear Delt Fly (Machine)
1 Set
8-10 Reps
@10
8
Decline Crunch (Weighted)
3 Sets
10-15 Reps
@10
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
8-12 Reps
6-8 Reps
@6
@10
2
Chest Press (Machine)
1 Set
1 Set
8-12 Reps
6-8 Reps
@6
@10
3
Incline Fly Press (Dumbbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@6
@6
4
Chest Fly (Cable)
1 Set
8-10 Reps
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
8-10 Reps
6-8 Reps
@6
@6
6
Single Arm Preacher Curl Machine
1 Set
6-8 Reps
@10
7
Hammer Curl
1 Set
8-10 Reps
@10
8
Farmer's Walk (Weighted)
3 Sets
AMRAP
@10
Day 2
1
Leg Extension
1 Set
1 Set
10-15 Reps
10-15 Reps
@6
@10
2
Leg Press (45 Degrees)
1 Set
1 Set
10-12 Reps
8-10 Reps
@6
@10
3
High Bar Squat (Barbell)
1 Set
1 Set
8-10 Reps
6-8 Reps
@6
@10
4
Stiff Leg Deadlift
1 Set
1 Set
8-10 Reps
6-8 Reps
@6
@10
5
Lying Leg Curl
1 Set
6-10 Reps
@10
6
Seated Hamstring Curl
1 Set
6-10 Reps
@10
7
Standing Calf Raise
1 Set
1 Set
10-15 Reps
10-15 Reps
@6
@10
8
Seated Calf Raise
1 Set
10-15 Reps
@10
9
Decline Crunch (Weighted)
3 Sets
10-15 Reps
@10
Day 3
1
Shoulder Press (smith Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@6
@10
2
Lateral Raise (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@6
@10
3
Lateral Raise (Cable)
1 Set
10-15 Reps
@10
4
Shrug (Barbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@6
@10
5
Tricep Pushdown (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6
@10
6
Overhead Tricep Extension (Cable)
1 Set
8-10 Reps
@10
7
Single Arm Pushdown
1 Set
8-10 Reps
@10
8
Reverse Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@10
Day 4
1
Pullover (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6
@10
2
Underhand Lat Pulldown
1 Set
1 Set
6-10 Reps
6-8 Reps
@6
@10
3
Dumbbell Row
1 Set
1 Set
6-8 Reps
6-8 Reps
@6
@10
4
Chest Supported T Bar Row
1 Set
6-8 Reps
@10
5
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@6
@9
6
Rear Delt Fly (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6
@10
7
Rear Delt Fly (Machine)
1 Set
8-10 Reps
@10
8
Decline Crunch (Weighted)
3 Sets
10-15 Reps
@10
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
8-12 Reps
6-8 Reps
@6
@10
2
Chest Press (Machine)
1 Set
1 Set
8-12 Reps
6-8 Reps
@6
@10
3
Incline Fly Press (Dumbbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@6
@6
4
Chest Fly (Cable)
1 Set
8-10 Reps
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
8-10 Reps
6-8 Reps
@6
@6
6
Single Arm Preacher Curl Machine
1 Set
6-8 Reps
@10
7
Hammer Curl
1 Set
8-10 Reps
@10
8
Farmer's Walk (Weighted)
3 Sets
AMRAP
@10
Day 2
1
Leg Extension
1 Set
1 Set
10-15 Reps
10-15 Reps
@6
@10
2
Leg Press (45 Degrees)
1 Set
1 Set
10-12 Reps
8-10 Reps
@6
@10
3
High Bar Squat (Barbell)
1 Set
1 Set
8-10 Reps
6-8 Reps
@6
@10
4
Stiff Leg Deadlift
1 Set
1 Set
8-10 Reps
6-8 Reps
@6
@10
5
Lying Leg Curl
1 Set
6-10 Reps
@10
6
Seated Hamstring Curl
1 Set
6-10 Reps
@10
7
Standing Calf Raise
1 Set
1 Set
10-15 Reps
10-15 Reps
@6
@10
8
Seated Calf Raise
1 Set
10-15 Reps
@10
9
Decline Crunch (Weighted)
3 Sets
10-15 Reps
@10
Day 3
1
Shoulder Press (smith Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@6
@10
2
Lateral Raise (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@6
@10
3
Lateral Raise (Cable)
1 Set
10-15 Reps
@10
4
Shrug (Barbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@6
@10
5
Tricep Pushdown (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6
@10
6
Overhead Tricep Extension (Cable)
1 Set
8-10 Reps
@10
7
Single Arm Pushdown
1 Set
8-10 Reps
@10
8
Reverse Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@10
Day 4
1
Pullover (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6
@10
2
Underhand Lat Pulldown
1 Set
1 Set
6-10 Reps
6-8 Reps
@6
@10
3
Dumbbell Row
1 Set
1 Set
6-8 Reps
6-8 Reps
@6
@10
4
Chest Supported T Bar Row
1 Set
6-8 Reps
@10
5
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@6
@9
6
Rear Delt Fly (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6
@10
7
Rear Delt Fly (Machine)
1 Set
8-10 Reps
@10
8
Decline Crunch (Weighted)
3 Sets
10-15 Reps
@10
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
8-12 Reps
6-8 Reps
@6
@10
2
Chest Press (Machine)
1 Set
1 Set
8-12 Reps
6-8 Reps
@6
@10
3
Incline Fly Press (Dumbbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@6
@6
4
Chest Fly (Cable)
1 Set
8-10 Reps
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
8-10 Reps
6-8 Reps
@6
@6
6
Single Arm Preacher Curl Machine
1 Set
6-8 Reps
@10
7
Hammer Curl
1 Set
8-10 Reps
@10
8
Farmer's Walk (Weighted)
3 Sets
AMRAP
@10
Day 2
1
Leg Extension
1 Set
1 Set
10-15 Reps
10-15 Reps
@6
@10
2
Leg Press (45 Degrees)
1 Set
1 Set
10-12 Reps
8-10 Reps
@6
@10
3
High Bar Squat (Barbell)
1 Set
1 Set
8-10 Reps
6-8 Reps
@6
@10
4
Stiff Leg Deadlift
1 Set
1 Set
8-10 Reps
6-8 Reps
@6
@10
5
Lying Leg Curl
1 Set
6-10 Reps
@10
6
Seated Hamstring Curl
1 Set
6-10 Reps
@10
7
Standing Calf Raise
1 Set
1 Set
10-15 Reps
10-15 Reps
@6
@10
8
Seated Calf Raise
1 Set
10-15 Reps
@10
9
Decline Crunch (Weighted)
3 Sets
10-15 Reps
@10
Day 3
1
Shoulder Press (smith Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@6
@10
2
Lateral Raise (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@6
@10
3
Lateral Raise (Cable)
1 Set
10-15 Reps
@10
4
Shrug (Barbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@6
@10
5
Tricep Pushdown (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6
@10
6
Overhead Tricep Extension (Cable)
1 Set
8-10 Reps
@10
7
Single Arm Pushdown
1 Set
8-10 Reps
@10
8
Reverse Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@10
Day 4
1
Pullover (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6
@10
2
Underhand Lat Pulldown
1 Set
1 Set
6-10 Reps
6-8 Reps
@6
@10
3
Dumbbell Row
1 Set
1 Set
6-8 Reps
6-8 Reps
@6
@10
4
Chest Supported T Bar Row
1 Set
6-8 Reps
@10
5
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@6
@9
6
Rear Delt Fly (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6
@10
7
Rear Delt Fly (Machine)
1 Set
8-10 Reps
@10
8
Decline Crunch (Weighted)
3 Sets
10-15 Reps
@10
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
8-12 Reps
6-8 Reps
@6
@10
2
Chest Press (Machine)
1 Set
1 Set
8-12 Reps
6-8 Reps
@6
@10
3
Incline Fly Press (Dumbbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@6
@6
4
Chest Fly (Cable)
1 Set
8-10 Reps
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
8-10 Reps
6-8 Reps
@6
@6
6
Single Arm Preacher Curl Machine
1 Set
6-8 Reps
@10
7
Hammer Curl
1 Set
8-10 Reps
@10
8
Farmer's Walk (Weighted)
3 Sets
AMRAP
@10
Day 2
1
Leg Extension
1 Set
1 Set
10-15 Reps
10-15 Reps
@6
@10
2
Leg Press (45 Degrees)
1 Set
1 Set
10-12 Reps
8-10 Reps
@6
@10
3
High Bar Squat (Barbell)
1 Set
1 Set
8-10 Reps
6-8 Reps
@6
@10
4
Stiff Leg Deadlift
1 Set
1 Set
8-10 Reps
6-8 Reps
@6
@10
5
Lying Leg Curl
1 Set
6-10 Reps
@10
6
Seated Hamstring Curl
1 Set
6-10 Reps
@10
7
Standing Calf Raise
1 Set
1 Set
10-15 Reps
10-15 Reps
@6
@10
8
Seated Calf Raise
1 Set
10-15 Reps
@10
9
Decline Crunch (Weighted)
3 Sets
10-15 Reps
@10
Day 3
1
Shoulder Press (smith Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@6
@10
2
Lateral Raise (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@6
@10
3
Lateral Raise (Cable)
1 Set
10-15 Reps
@10
4
Shrug (Barbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@6
@10
5
Tricep Pushdown (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6
@10
6
Overhead Tricep Extension (Cable)
1 Set
8-10 Reps
@10
7
Single Arm Pushdown
1 Set
8-10 Reps
@10
8
Reverse Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@10
Day 4
1
Pullover (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6
@10
2
Underhand Lat Pulldown
1 Set
1 Set
6-10 Reps
6-8 Reps
@6
@10
3
Dumbbell Row
1 Set
1 Set
6-8 Reps
6-8 Reps
@6
@10
4
Chest Supported T Bar Row
1 Set
6-8 Reps
@10
5
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@6
@9
6
Rear Delt Fly (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6
@10
7
Rear Delt Fly (Machine)
1 Set
8-10 Reps
@10
8
Decline Crunch (Weighted)
3 Sets
10-15 Reps
@10
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
8-12 Reps
6-8 Reps
@6
@10
2
Chest Press (Machine)
1 Set
1 Set
8-12 Reps
6-8 Reps
@6
@10
3
Incline Fly Press (Dumbbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@6
@6
4
Chest Fly (Cable)
1 Set
8-10 Reps
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
8-10 Reps
6-8 Reps
@6
@6
6
Single Arm Preacher Curl Machine
1 Set
6-8 Reps
@10
7
Hammer Curl
1 Set
8-10 Reps
@10
8
Farmer's Walk (Weighted)
3 Sets
AMRAP
@10
Day 2
1
Leg Extension
1 Set
1 Set
10-15 Reps
10-15 Reps
@6
@10
2
Leg Press (45 Degrees)
1 Set
1 Set
10-12 Reps
8-10 Reps
@6
@10
3
High Bar Squat (Barbell)
1 Set
1 Set
8-10 Reps
6-8 Reps
@6
@10
4
Stiff Leg Deadlift
1 Set
1 Set
8-10 Reps
6-8 Reps
@6
@10
5
Lying Leg Curl
1 Set
6-10 Reps
@10
6
Seated Hamstring Curl
1 Set
6-10 Reps
@10
7
Standing Calf Raise
1 Set
1 Set
10-15 Reps
10-15 Reps
@6
@10
8
Seated Calf Raise
1 Set
10-15 Reps
@10
9
Decline Crunch (Weighted)
3 Sets
10-15 Reps
@10
Day 3
1
Shoulder Press (smith Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@6
@10
2
Lateral Raise (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@6
@10
3
Lateral Raise (Cable)
1 Set
10-15 Reps
@10
4
Shrug (Barbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@6
@10
5
Tricep Pushdown (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6
@10
6
Overhead Tricep Extension (Cable)
1 Set
8-10 Reps
@10
7
Single Arm Pushdown
1 Set
8-10 Reps
@10
8
Reverse Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@10
Day 4
1
Pullover (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6
@10
2
Underhand Lat Pulldown
1 Set
1 Set
6-10 Reps
6-8 Reps
@6
@10
3
Dumbbell Row
1 Set
1 Set
6-8 Reps
6-8 Reps
@6
@10
4
Chest Supported T Bar Row
1 Set
6-8 Reps
@10
5
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@6
@9
6
Rear Delt Fly (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6
@10
7
Rear Delt Fly (Machine)
1 Set
8-10 Reps
@10
8
Decline Crunch (Weighted)
3 Sets
10-15 Reps
@10
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
8-12 Reps
6-8 Reps
@6
@10
2
Chest Press (Machine)
1 Set
1 Set
8-12 Reps
6-8 Reps
@6
@10
3
Incline Fly Press (Dumbbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@6
@6
4
Chest Fly (Cable)
1 Set
8-10 Reps
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
8-10 Reps
6-8 Reps
@6
@6
6
Single Arm Preacher Curl Machine
1 Set
6-8 Reps
@10
7
Hammer Curl
1 Set
8-10 Reps
@10
8
Farmer's Walk (Weighted)
3 Sets
AMRAP
@10
Day 2
1
Leg Extension
1 Set
1 Set
10-15 Reps
10-15 Reps
@6
@10
2
Leg Press (45 Degrees)
1 Set
1 Set
10-12 Reps
8-10 Reps
@6
@10
3
High Bar Squat (Barbell)
1 Set
1 Set
8-10 Reps
6-8 Reps
@6
@10
4
Stiff Leg Deadlift
1 Set
1 Set
8-10 Reps
6-8 Reps
@6
@10
5
Lying Leg Curl
1 Set
6-10 Reps
@10
6
Seated Hamstring Curl
1 Set
6-10 Reps
@10
7
Standing Calf Raise
1 Set
1 Set
10-15 Reps
10-15 Reps
@6
@10
8
Seated Calf Raise
1 Set
10-15 Reps
@10
9
Decline Crunch (Weighted)
3 Sets
10-15 Reps
@10
Day 3
1
Shoulder Press (smith Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@6
@10
2
Lateral Raise (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@6
@10
3
Lateral Raise (Cable)
1 Set
10-15 Reps
@10
4
Shrug (Barbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@6
@10
5
Tricep Pushdown (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6
@10
6
Overhead Tricep Extension (Cable)
1 Set
8-10 Reps
@10
7
Single Arm Pushdown
1 Set
8-10 Reps
@10
8
Reverse Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@10
Day 4
1
Pullover (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6
@10
2
Underhand Lat Pulldown
1 Set
1 Set
6-10 Reps
6-8 Reps
@6
@10
3
Dumbbell Row
1 Set
1 Set
6-8 Reps
6-8 Reps
@6
@10
4
Chest Supported T Bar Row
1 Set
6-8 Reps
@10
5
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@6
@9
6
Rear Delt Fly (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6
@10
7
Rear Delt Fly (Machine)
1 Set
8-10 Reps
@10
8
Decline Crunch (Weighted)
3 Sets
10-15 Reps
@10