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Bodybuilding PPL
by Christian M.
66 athletes joined
Program Description
Flexible program that can be run anywhere from 3-6x per week. Meant to build maximum amount of muscle tissue. Thumbnail credit: @risennnnn on Unsplash
Program Overview
Level
Novice
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jan 03, 2024 03:44
Last Edited
Jun 17, 2024 10:14
down_app
Week 1
1 / 12 Weeks
Day 2
1
Wide Grip Lat Pulldown
2 Sets
6-8 Reps
@9
2
T-Bar Row
2 Sets
8-10 Reps
@9
3
Chest Supported Row (Machine)
2 Sets
6-8 Reps
@9
4
Tricep Extension (Cable)
2 Sets
8-10 Reps
@8.5
5
Dip (Bodyweight)
1 Set
AMRAP
@9
Day 1
1
Incline Chest Press (Machine)
2 Sets
6-8 Reps
@9
2
Pec Deck (Machine)
2 Sets
8-10 Reps
@9
3
Shoulder Press (Machine)
2 Sets
6-8 Reps
@9
4
Lateral Raise (Machine)
2 Sets
8-10 Reps
@9
5A
Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
@9
5B
Hammer Curl
2 Sets
6-8 Reps
@9
Day 5
1
Single Arm Lat Pulldown
2 Sets
6-8 Reps
@9
2
Seated Row (Cable)
2 Sets
8-10 Reps
@9
3
Lat Pulldown (Neutral Grip)
2 Sets
6-8 Reps
@9
4A
Single Arm Tricep Extension (Cable)
2 Sets
6-8 Reps
@9
4B
Single Arm Overhead Tricep Extension
2 Sets
6-8 Reps
@9
Day 4
1
Bench Press (Dumbbell)
2 Sets
6-8 Reps
@9
2
Incline Bench Press (Smith Machine)
2 Sets
6-8 Reps
@9
3
Chest Fly (Machine)
2 Sets
8-10 Reps
@9
4
Front Raise
2 Sets
8-12 Reps
@9
Day 3
1
Hack Squat
2 Sets
6-8 Reps
@9.5
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@9
3
Leg Curl
2 Sets
8-10 Reps
@9
4
Leg Extension
2 Sets
8-10 Reps
@9
Day 6
1
Deadlift (Barbell)
2 Sets
3-5 Reps
@9
2
Leg Press
2 Sets
6-8 Reps
@9
3
Leg Curl
2 Sets
8-10 Reps
@9
4
Leg Extension
2 Sets
8-10 Reps
@9
Day 1
1
Incline Chest Press (Machine)
2 Sets
6-8 Reps
@9
2
Pec Deck (Machine)
2 Sets
8-10 Reps
@9
3
Shoulder Press (Machine)
2 Sets
6-8 Reps
@9
4
Lateral Raise (Machine)
2 Sets
8-10 Reps
@9
5A
Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
@9
5B
Hammer Curl
2 Sets
6-8 Reps
@9
Day 2
1
Wide Grip Lat Pulldown
2 Sets
6-8 Reps
@9
2
T-Bar Row
2 Sets
8-10 Reps
@9
3
Chest Supported Row (Machine)
2 Sets
6-8 Reps
@9
4
Tricep Extension (Cable)
2 Sets
8-10 Reps
@8.5
5
Dip (Bodyweight)
1 Set
AMRAP
@9
Day 3
1
Hack Squat
2 Sets
6-8 Reps
@9.5
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@9
3
Leg Curl
2 Sets
8-10 Reps
@9
4
Leg Extension
2 Sets
8-10 Reps
@9
Day 4
1
Bench Press (Dumbbell)
2 Sets
6-8 Reps
@9
2
Incline Bench Press (Smith Machine)
2 Sets
6-8 Reps
@9
3
Chest Fly (Machine)
2 Sets
8-10 Reps
@9
4
Front Raise
2 Sets
8-12 Reps
@9
Day 5
1
Single Arm Lat Pulldown
2 Sets
6-8 Reps
@9
2
Seated Row (Cable)
2 Sets
8-10 Reps
@9
3
Lat Pulldown (Neutral Grip)
2 Sets
6-8 Reps
@9
4A
Single Arm Tricep Extension (Cable)
2 Sets
6-8 Reps
@9
4B
Single Arm Overhead Tricep Extension
2 Sets
6-8 Reps
@9
Day 6
1
Deadlift (Barbell)
2 Sets
3-5 Reps
@9
2
Leg Press
2 Sets
6-8 Reps
@9
3
Leg Curl
2 Sets
8-10 Reps
@9
4
Leg Extension
2 Sets
8-10 Reps
@9
Day 1
1
Incline Chest Press (Machine)
2 Sets
6-8 Reps
@9
2
Pec Deck (Machine)
2 Sets
8-10 Reps
@9
3
Shoulder Press (Machine)
2 Sets
6-8 Reps
@9
4
Lateral Raise (Machine)
2 Sets
8-10 Reps
@9
5A
Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
@9
5B
Hammer Curl
2 Sets
6-8 Reps
@9
Day 2
1
Wide Grip Lat Pulldown
2 Sets
6-8 Reps
@9
2
T-Bar Row
2 Sets
8-10 Reps
@9
3
Chest Supported Row (Machine)
2 Sets
6-8 Reps
@9
4
Tricep Extension (Cable)
2 Sets
8-10 Reps
@8.5
5
Dip (Bodyweight)
1 Set
AMRAP
@9
Day 3
1
Hack Squat
2 Sets
6-8 Reps
@9.5
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@9
3
Leg Curl
2 Sets
8-10 Reps
@9
4
Leg Extension
2 Sets
8-10 Reps
@9
Day 4
1
Bench Press (Dumbbell)
2 Sets
6-8 Reps
@9
2
Incline Bench Press (Smith Machine)
2 Sets
6-8 Reps
@9
3
Chest Fly (Machine)
2 Sets
8-10 Reps
@9
4
Front Raise
2 Sets
8-12 Reps
@9
Day 5
1
Single Arm Lat Pulldown
2 Sets
6-8 Reps
@9
2
Seated Row (Cable)
2 Sets
8-10 Reps
@9
3
Lat Pulldown (Neutral Grip)
2 Sets
6-8 Reps
@9
4A
Single Arm Tricep Extension (Cable)
2 Sets
6-8 Reps
@9
4B
Single Arm Overhead Tricep Extension
2 Sets
6-8 Reps
@9
Day 6
1
Deadlift (Barbell)
2 Sets
3-5 Reps
@9
2
Leg Press
2 Sets
6-8 Reps
@9
3
Leg Curl
2 Sets
8-10 Reps
@9
4
Leg Extension
2 Sets
8-10 Reps
@9
Day 1
1
Incline Chest Press (Machine)
2 Sets
6-8 Reps
@9
2
Pec Deck (Machine)
2 Sets
8-10 Reps
@9
3
Shoulder Press (Machine)
2 Sets
6-8 Reps
@9
4
Lateral Raise (Machine)
2 Sets
8-10 Reps
@9
5A
Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
@9
5B
Hammer Curl
2 Sets
6-8 Reps
@9
Day 2
1
Wide Grip Lat Pulldown
2 Sets
6-8 Reps
@9
2
T-Bar Row
2 Sets
8-10 Reps
@9
3
Chest Supported Row (Machine)
2 Sets
6-8 Reps
@9
4
Tricep Extension (Cable)
2 Sets
8-10 Reps
@8.5
5
Dip (Bodyweight)
1 Set
AMRAP
@9
Day 3
1
Hack Squat
2 Sets
6-8 Reps
@9.5
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@9
3
Leg Curl
2 Sets
8-10 Reps
@9
4
Leg Extension
2 Sets
8-10 Reps
@9
Day 4
1
Bench Press (Dumbbell)
2 Sets
6-8 Reps
@9
2
Incline Bench Press (Smith Machine)
2 Sets
6-8 Reps
@9
3
Chest Fly (Machine)
2 Sets
8-10 Reps
@9
4
Front Raise
2 Sets
8-12 Reps
@9
Day 5
1
Single Arm Lat Pulldown
2 Sets
6-8 Reps
@9
2
Seated Row (Cable)
2 Sets
8-10 Reps
@9
3
Lat Pulldown (Neutral Grip)
2 Sets
6-8 Reps
@9
4A
Single Arm Tricep Extension (Cable)
2 Sets
6-8 Reps
@9
4B
Single Arm Overhead Tricep Extension
2 Sets
6-8 Reps
@9
Day 6
1
Deadlift (Barbell)
2 Sets
3-5 Reps
@9
2
Leg Press
2 Sets
6-8 Reps
@9
3
Leg Curl
2 Sets
8-10 Reps
@9
4
Leg Extension
2 Sets
8-10 Reps
@9
Day 1
1
Incline Chest Press (Machine)
2 Sets
6-8 Reps
@9
2
Pec Deck (Machine)
2 Sets
8-10 Reps
@9
3
Shoulder Press (Machine)
2 Sets
6-8 Reps
@9
4
Lateral Raise (Machine)
2 Sets
8-10 Reps
@9
5A
Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
@9
5B
Hammer Curl
2 Sets
6-8 Reps
@9
Day 2
1
Wide Grip Lat Pulldown
2 Sets
6-8 Reps
@9
2
T-Bar Row
2 Sets
8-10 Reps
@9
3
Chest Supported Row (Machine)
2 Sets
6-8 Reps
@9
4
Tricep Extension (Cable)
2 Sets
8-10 Reps
@8.5
5
Dip (Bodyweight)
1 Set
AMRAP
@9
Day 3
1
Hack Squat
2 Sets
6-8 Reps
@9.5
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@9
3
Leg Curl
2 Sets
8-10 Reps
@9
4
Leg Extension
2 Sets
8-10 Reps
@9
Day 4
1
Bench Press (Dumbbell)
2 Sets
6-8 Reps
@9
2
Incline Bench Press (Smith Machine)
2 Sets
6-8 Reps
@9
3
Chest Fly (Machine)
2 Sets
8-10 Reps
@9
4
Front Raise
2 Sets
8-12 Reps
@9
Day 5
1
Single Arm Lat Pulldown
2 Sets
6-8 Reps
@9
2
Seated Row (Cable)
2 Sets
8-10 Reps
@9
3
Lat Pulldown (Neutral Grip)
2 Sets
6-8 Reps
@9
4A
Single Arm Tricep Extension (Cable)
2 Sets
6-8 Reps
@9
4B
Single Arm Overhead Tricep Extension
2 Sets
6-8 Reps
@9
Day 6
1
Deadlift (Barbell)
2 Sets
3-5 Reps
@9
2
Leg Press
2 Sets
6-8 Reps
@9
3
Leg Curl
2 Sets
8-10 Reps
@9
4
Leg Extension
2 Sets
8-10 Reps
@9
Day 1
1
Incline Chest Press (Machine)
2 Sets
6-8 Reps
@9
2
Pec Deck (Machine)
2 Sets
8-10 Reps
@9
3
Shoulder Press (Machine)
2 Sets
6-8 Reps
@9
4
Lateral Raise (Machine)
2 Sets
8-10 Reps
@9
5A
Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
@9
5B
Hammer Curl
2 Sets
6-8 Reps
@9
Day 2
1
Wide Grip Lat Pulldown
2 Sets
6-8 Reps
@9
2
T-Bar Row
2 Sets
8-10 Reps
@9
3
Chest Supported Row (Machine)
2 Sets
6-8 Reps
@9
4
Tricep Extension (Cable)
2 Sets
8-10 Reps
@8.5
5
Dip (Bodyweight)
1 Set
AMRAP
@9
Day 3
1
Hack Squat
2 Sets
6-8 Reps
@9.5
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@9
3
Leg Curl
2 Sets
8-10 Reps
@9
4
Leg Extension
2 Sets
8-10 Reps
@9
Day 4
1
Bench Press (Dumbbell)
2 Sets
6-8 Reps
@9
2
Incline Bench Press (Smith Machine)
2 Sets
6-8 Reps
@9
3
Chest Fly (Machine)
2 Sets
8-10 Reps
@9
4
Front Raise
2 Sets
8-12 Reps
@9
Day 5
1
Single Arm Lat Pulldown
2 Sets
6-8 Reps
@9
2
Seated Row (Cable)
2 Sets
8-10 Reps
@9
3
Lat Pulldown (Neutral Grip)
2 Sets
6-8 Reps
@9
4A
Single Arm Tricep Extension (Cable)
2 Sets
6-8 Reps
@9
4B
Single Arm Overhead Tricep Extension
2 Sets
6-8 Reps
@9
Day 6
1
Deadlift (Barbell)
2 Sets
3-5 Reps
@9
2
Leg Press
2 Sets
6-8 Reps
@9
3
Leg Curl
2 Sets
8-10 Reps
@9
4
Leg Extension
2 Sets
8-10 Reps
@9
Day 1
1
Incline Chest Press (Machine)
2 Sets
6-8 Reps
@9
2
Pec Deck (Machine)
2 Sets
8-10 Reps
@9
3
Shoulder Press (Machine)
2 Sets
6-8 Reps
@9
4
Lateral Raise (Machine)
2 Sets
8-10 Reps
@9
5A
Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
@9
5B
Hammer Curl
2 Sets
6-8 Reps
@9
Day 2
1
Wide Grip Lat Pulldown
2 Sets
6-8 Reps
@9
2
T-Bar Row
2 Sets
8-10 Reps
@9
3
Chest Supported Row (Machine)
2 Sets
6-8 Reps
@9
4
Tricep Extension (Cable)
2 Sets
8-10 Reps
@8.5
5
Dip (Bodyweight)
1 Set
AMRAP
@9
Day 3
1
Hack Squat
2 Sets
6-8 Reps
@9.5
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@9
3
Leg Curl
2 Sets
8-10 Reps
@9
4
Leg Extension
2 Sets
8-10 Reps
@9
Day 4
1
Bench Press (Dumbbell)
2 Sets
6-8 Reps
@9
2
Incline Bench Press (Smith Machine)
2 Sets
6-8 Reps
@9
3
Chest Fly (Machine)
2 Sets
8-10 Reps
@9
4
Front Raise
2 Sets
8-12 Reps
@9
Day 5
1
Single Arm Lat Pulldown
2 Sets
6-8 Reps
@9
2
Seated Row (Cable)
2 Sets
8-10 Reps
@9
3
Lat Pulldown (Neutral Grip)
2 Sets
6-8 Reps
@9
4A
Single Arm Tricep Extension (Cable)
2 Sets
6-8 Reps
@9
4B
Single Arm Overhead Tricep Extension
2 Sets
6-8 Reps
@9
Day 6
1
Deadlift (Barbell)
2 Sets
3-5 Reps
@9
2
Leg Press
2 Sets
6-8 Reps
@9
3
Leg Curl
2 Sets
8-10 Reps
@9
4
Leg Extension
2 Sets
8-10 Reps
@9
Day 1
1
Incline Chest Press (Machine)
2 Sets
6-8 Reps
@9
2
Pec Deck (Machine)
2 Sets
8-10 Reps
@9
3
Shoulder Press (Machine)
2 Sets
6-8 Reps
@9
4
Lateral Raise (Machine)
2 Sets
8-10 Reps
@9
5A
Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
@9
5B
Hammer Curl
2 Sets
6-8 Reps
@9
Day 2
1
Wide Grip Lat Pulldown
2 Sets
6-8 Reps
@9
2
T-Bar Row
2 Sets
8-10 Reps
@9
3
Chest Supported Row (Machine)
2 Sets
6-8 Reps
@9
4
Tricep Extension (Cable)
2 Sets
8-10 Reps
@8.5
5
Dip (Bodyweight)
1 Set
AMRAP
@9
Day 3
1
Hack Squat
2 Sets
6-8 Reps
@9.5
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@9
3
Leg Curl
2 Sets
8-10 Reps
@9
4
Leg Extension
2 Sets
8-10 Reps
@9
Day 4
1
Bench Press (Dumbbell)
2 Sets
6-8 Reps
@9
2
Incline Bench Press (Smith Machine)
2 Sets
6-8 Reps
@9
3
Chest Fly (Machine)
2 Sets
8-10 Reps
@9
4
Front Raise
2 Sets
8-12 Reps
@9
Day 5
1
Single Arm Lat Pulldown
2 Sets
6-8 Reps
@9
2
Seated Row (Cable)
2 Sets
8-10 Reps
@9
3
Lat Pulldown (Neutral Grip)
2 Sets
6-8 Reps
@9
4A
Single Arm Tricep Extension (Cable)
2 Sets
6-8 Reps
@9
4B
Single Arm Overhead Tricep Extension
2 Sets
6-8 Reps
@9
Day 6
1
Deadlift (Barbell)
2 Sets
3-5 Reps
@9
2
Leg Press
2 Sets
6-8 Reps
@9
3
Leg Curl
2 Sets
8-10 Reps
@9
4
Leg Extension
2 Sets
8-10 Reps
@9
Day 1
1
Incline Chest Press (Machine)
2 Sets
6-8 Reps
@9
2
Pec Deck (Machine)
2 Sets
8-10 Reps
@9
3
Shoulder Press (Machine)
2 Sets
6-8 Reps
@9
4
Lateral Raise (Machine)
2 Sets
8-10 Reps
@9
5A
Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
@9
5B
Hammer Curl
2 Sets
6-8 Reps
@9
Day 2
1
Wide Grip Lat Pulldown
2 Sets
6-8 Reps
@9
2
T-Bar Row
2 Sets
8-10 Reps
@9
3
Chest Supported Row (Machine)
2 Sets
6-8 Reps
@9
4
Tricep Extension (Cable)
2 Sets
8-10 Reps
@8.5
5
Dip (Bodyweight)
1 Set
AMRAP
@9
Day 3
1
Hack Squat
2 Sets
6-8 Reps
@9.5
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@9
3
Leg Curl
2 Sets
8-10 Reps
@9
4
Leg Extension
2 Sets
8-10 Reps
@9
Day 4
1
Bench Press (Dumbbell)
2 Sets
6-8 Reps
@9
2
Incline Bench Press (Smith Machine)
2 Sets
6-8 Reps
@9
3
Chest Fly (Machine)
2 Sets
8-10 Reps
@9
4
Front Raise
2 Sets
8-12 Reps
@9
Day 5
1
Single Arm Lat Pulldown
2 Sets
6-8 Reps
@9
2
Seated Row (Cable)
2 Sets
8-10 Reps
@9
3
Lat Pulldown (Neutral Grip)
2 Sets
6-8 Reps
@9
4A
Single Arm Tricep Extension (Cable)
2 Sets
6-8 Reps
@9
4B
Single Arm Overhead Tricep Extension
2 Sets
6-8 Reps
@9
Day 6
1
Deadlift (Barbell)
2 Sets
3-5 Reps
@9
2
Leg Press
2 Sets
6-8 Reps
@9
3
Leg Curl
2 Sets
8-10 Reps
@9
4
Leg Extension
2 Sets
8-10 Reps
@9
Day 1
1
Incline Chest Press (Machine)
2 Sets
6-8 Reps
@9
2
Pec Deck (Machine)
2 Sets
8-10 Reps
@9
3
Shoulder Press (Machine)
2 Sets
6-8 Reps
@9
4
Lateral Raise (Machine)
2 Sets
8-10 Reps
@9
5A
Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
@9
5B
Hammer Curl
2 Sets
6-8 Reps
@9
Day 2
1
Wide Grip Lat Pulldown
2 Sets
6-8 Reps
@9
2
T-Bar Row
2 Sets
8-10 Reps
@9
3
Chest Supported Row (Machine)
2 Sets
6-8 Reps
@9
4
Tricep Extension (Cable)
2 Sets
8-10 Reps
@8.5
5
Dip (Bodyweight)
1 Set
AMRAP
@9
Day 3
1
Hack Squat
2 Sets
6-8 Reps
@9.5
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@9
3
Leg Curl
2 Sets
8-10 Reps
@9
4
Leg Extension
2 Sets
8-10 Reps
@9
Day 4
1
Bench Press (Dumbbell)
2 Sets
6-8 Reps
@9
2
Incline Bench Press (Smith Machine)
2 Sets
6-8 Reps
@9
3
Chest Fly (Machine)
2 Sets
8-10 Reps
@9
4
Front Raise
2 Sets
8-12 Reps
@9
Day 5
1
Single Arm Lat Pulldown
2 Sets
6-8 Reps
@9
2
Seated Row (Cable)
2 Sets
8-10 Reps
@9
3
Lat Pulldown (Neutral Grip)
2 Sets
6-8 Reps
@9
4A
Single Arm Tricep Extension (Cable)
2 Sets
6-8 Reps
@9
4B
Single Arm Overhead Tricep Extension
2 Sets
6-8 Reps
@9
Day 6
1
Deadlift (Barbell)
2 Sets
3-5 Reps
@9
2
Leg Press
2 Sets
6-8 Reps
@9
3
Leg Curl
2 Sets
8-10 Reps
@9
4
Leg Extension
2 Sets
8-10 Reps
@9
Day 1
1
Incline Chest Press (Machine)
2 Sets
6-8 Reps
@9
2
Pec Deck (Machine)
2 Sets
8-10 Reps
@9
3
Shoulder Press (Machine)
2 Sets
6-8 Reps
@9
4
Lateral Raise (Machine)
2 Sets
8-10 Reps
@9
5A
Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
@9
5B
Hammer Curl
2 Sets
6-8 Reps
@9
Day 2
1
Wide Grip Lat Pulldown
2 Sets
6-8 Reps
@9
2
T-Bar Row
2 Sets
8-10 Reps
@9
3
Chest Supported Row (Machine)
2 Sets
6-8 Reps
@9
4
Tricep Extension (Cable)
2 Sets
8-10 Reps
@8.5
5
Dip (Bodyweight)
1 Set
AMRAP
@9
Day 3
1
Hack Squat
2 Sets
6-8 Reps
@9.5
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@9
3
Leg Curl
2 Sets
8-10 Reps
@9
4
Leg Extension
2 Sets
8-10 Reps
@9
Day 4
1
Bench Press (Dumbbell)
2 Sets
6-8 Reps
@9
2
Incline Bench Press (Smith Machine)
2 Sets
6-8 Reps
@9
3
Chest Fly (Machine)
2 Sets
8-10 Reps
@9
4
Front Raise
2 Sets
8-12 Reps
@9
Day 5
1
Single Arm Lat Pulldown
2 Sets
6-8 Reps
@9
2
Seated Row (Cable)
2 Sets
8-10 Reps
@9
3
Lat Pulldown (Neutral Grip)
2 Sets
6-8 Reps
@9
4A
Single Arm Tricep Extension (Cable)
2 Sets
6-8 Reps
@9
4B
Single Arm Overhead Tricep Extension
2 Sets
6-8 Reps
@9
Day 6
1
Deadlift (Barbell)
2 Sets
3-5 Reps
@9
2
Leg Press
2 Sets
6-8 Reps
@9
3
Leg Curl
2 Sets
8-10 Reps
@9
4
Leg Extension
2 Sets
8-10 Reps
@9
Day 1
1
Incline Chest Press (Machine)
2 Sets
6-8 Reps
@9
2
Pec Deck (Machine)
2 Sets
8-10 Reps
@9
3
Shoulder Press (Machine)
2 Sets
6-8 Reps
@9
4
Lateral Raise (Machine)
2 Sets
8-10 Reps
@9
5A
Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
@9
5B
Hammer Curl
2 Sets
6-8 Reps
@9
Day 2
1
Wide Grip Lat Pulldown
2 Sets
6-8 Reps
@9
2
T-Bar Row
2 Sets
8-10 Reps
@9
3
Chest Supported Row (Machine)
2 Sets
6-8 Reps
@9
4
Tricep Extension (Cable)
2 Sets
8-10 Reps
@8.5
5
Dip (Bodyweight)
1 Set
AMRAP
@9
Day 3
1
Hack Squat
2 Sets
6-8 Reps
@9.5
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@9
3
Leg Curl
2 Sets
8-10 Reps
@9
4
Leg Extension
2 Sets
8-10 Reps
@9
Day 4
1
Bench Press (Dumbbell)
2 Sets
6-8 Reps
@9
2
Incline Bench Press (Smith Machine)
2 Sets
6-8 Reps
@9
3
Chest Fly (Machine)
2 Sets
8-10 Reps
@9
4
Front Raise
2 Sets
8-12 Reps
@9
Day 5
1
Single Arm Lat Pulldown
2 Sets
6-8 Reps
@9
2
Seated Row (Cable)
2 Sets
8-10 Reps
@9
3
Lat Pulldown (Neutral Grip)
2 Sets
6-8 Reps
@9
4A
Single Arm Tricep Extension (Cable)
2 Sets
6-8 Reps
@9
4B
Single Arm Overhead Tricep Extension
2 Sets
6-8 Reps
@9
Day 6
1
Deadlift (Barbell)
2 Sets
3-5 Reps
@9
2
Leg Press
2 Sets
6-8 Reps
@9
3
Leg Curl
2 Sets
8-10 Reps
@9
4
Leg Extension
2 Sets
8-10 Reps
@9