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Bodybuilding program for intermediates
by Sagar Poudel
3 athletes joined
Program Description
Hypertrophy program for intermediate trainer with gym equipments and proper nutrition
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Apr 07, 2024 04:02
Last Edited
May 09, 2024 03:07
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Paused)
2 Sets
1 Set
8 Reps
10 Reps
@6
@7
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@7
3
Chest Fly (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@7.5
@8
4
Dip (Bodyweight)
2 Sets
5 Reps
@6.5
5
Lateral Raise (Cable)
3 Sets
1 Set
12 Reps
12 Reps
@7
@7.5
6
French Press
3 Sets
12 Reps
@8
7
Tricep Extension (Cable)
1 Set
3 Sets
15 Reps
15 Reps
@7.5
@8
Day 2
1
Barbell Row
1 Set
2 Sets
8 Reps
8 Reps
@7
@7.5
2
Pull-Up (Bodyweight)
2 Sets
8 Reps
@6.5
3
Lat Pulldown
4 Sets
12 Reps
@8
4
Lat Prayer
3 Sets
15 Reps
@7
5
Face Pull
3 Sets
15 Reps
@7
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@7.5
7
Preacher Curl (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@7.5
@8
8
Hammer Curl
1 Set
2 Sets
12 Reps
12 Reps
@7.5
@8
Day 3
1
Leg Extension
1 Set
1 Set
2 Sets
15 Reps
10 Reps
10 Reps
@6
@7.5
@8
2
Squat (Paused)
1 Set
3 Sets
12 Reps
8 Reps
@6
@8
3
Leg Press
2 Sets
12 Reps
@8
4
Seated Calf Raise
1 Set
1 Set
3 Sets
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
5
Leg Curl
1 Set
3 Sets
15 Reps
12 Reps
@6
@7.5
6
Farmer's Walk (Weighted)
2 Sets
10 Reps
@10
7
Wrist Curls
4 Sets
15 Reps
@8
8
Hanging Leg Raise
3 Sets
15 Reps
@9
Day 4
1
Tricep Pushdown (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
2
Bicep Curl (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
3
JM Press
2 Sets
8 Reps
@8
4
Bicep Curl (Dumbbell)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
12 Reps
@6.5
@8
@9
5
Overhead Tricep Extension (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
6
Hammer Curl
3 Sets
12 Reps
@9
Day 5
1
Military Press (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
@6.5
@8
2
Incline Chest Press (Machine)
1 Set
3 Sets
15 Reps
12 Reps
@6
@8
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
4
Lateral Raise (Cable)
2 Sets
15 Reps
@8
5
Pec Deck (Machine)
1 Set
3 Sets
15 Reps
15 Reps
@6.5
@8
6
Front Raise
3 Sets
12 Reps
@8
7
Plank
1 Set
1 Set
1 Set
3 mins
5 mins
5 mins
@8
@9
@10
Day 6
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7.5
@8
@9
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
@8
3
Seated Row (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
4
Reverse Pec Deck
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
5
Chest Supported Row (Machine)
3 Sets
12 Reps
@7
6
Leg Curl
1 Set
3 Sets
15 Reps
15 Reps
@6
@7.5
7
Seated Calf Raise
1 Set
3 Sets
15 Reps
15 Reps
@6.5
@8
8
Hanging Leg Raise
3 Sets
15 Reps
@8
Day 1
1
Bench Press (Paused)
2 Sets
1 Set
8 Reps
10 Reps
@6
@7
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@7
3
Chest Fly (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@7.5
@8
4
Dip (Bodyweight)
2 Sets
5 Reps
@6.5
5
Lateral Raise (Cable)
3 Sets
1 Set
12 Reps
12 Reps
@7
@7.5
6
French Press
3 Sets
12 Reps
@8
7
Tricep Extension (Cable)
1 Set
3 Sets
15 Reps
15 Reps
@7.5
@8
Day 2
1
Barbell Row
1 Set
2 Sets
8 Reps
8 Reps
@7
@7.5
2
Pull-Up (Bodyweight)
2 Sets
8 Reps
@6.5
3
Lat Pulldown
4 Sets
12 Reps
@8
4
Lat Prayer
3 Sets
15 Reps
@7
5
Face Pull
3 Sets
15 Reps
@7
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@7.5
7
Preacher Curl (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@7.5
@8
8
Hammer Curl
1 Set
2 Sets
12 Reps
12 Reps
@7.5
@8
Day 3
1
Leg Extension
1 Set
1 Set
2 Sets
15 Reps
10 Reps
10 Reps
@6
@7.5
@8
2
Squat (Paused)
1 Set
3 Sets
12 Reps
8 Reps
@6
@8
3
Leg Press
2 Sets
12 Reps
@8
4
Seated Calf Raise
1 Set
1 Set
3 Sets
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
5
Leg Curl
1 Set
3 Sets
15 Reps
12 Reps
@6
@7.5
6
Farmer's Walk (Weighted)
2 Sets
10 Reps
@10
7
Wrist Curls
4 Sets
15 Reps
@8
8
Hanging Leg Raise
3 Sets
15 Reps
@9
Day 4
1
Tricep Pushdown (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
2
Bicep Curl (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
3
JM Press
2 Sets
8 Reps
@8
4
Bicep Curl (Dumbbell)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
12 Reps
@6.5
@8
@9
5
Overhead Tricep Extension (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
6
Hammer Curl
3 Sets
12 Reps
@9
Day 5
1
Military Press (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
@6.5
@8
2
Incline Chest Press (Machine)
1 Set
3 Sets
15 Reps
12 Reps
@6
@8
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
4
Lateral Raise (Cable)
2 Sets
15 Reps
@8
5
Pec Deck (Machine)
1 Set
3 Sets
15 Reps
15 Reps
@6.5
@8
6
Front Raise
3 Sets
12 Reps
@8
7
Plank
1 Set
1 Set
1 Set
3 mins
5 mins
5 mins
@8
@9
@10
Day 6
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7.5
@8
@9
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
@8
3
Seated Row (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
4
Reverse Pec Deck
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
5
Chest Supported Row (Machine)
3 Sets
12 Reps
@7
6
Leg Curl
1 Set
3 Sets
15 Reps
15 Reps
@6
@7.5
7
Seated Calf Raise
1 Set
3 Sets
15 Reps
15 Reps
@6.5
@8
8
Hanging Leg Raise
3 Sets
15 Reps
@8
Day 1
1
Bench Press (Paused)
2 Sets
1 Set
8 Reps
10 Reps
@6
@7
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@7
3
Chest Fly (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@7.5
@8
4
Dip (Bodyweight)
2 Sets
5 Reps
@6.5
5
Lateral Raise (Cable)
3 Sets
1 Set
12 Reps
12 Reps
@7
@7.5
6
French Press
3 Sets
12 Reps
@8
7
Tricep Extension (Cable)
1 Set
3 Sets
15 Reps
15 Reps
@7.5
@8
Day 2
1
Barbell Row
1 Set
2 Sets
8 Reps
8 Reps
@7
@7.5
2
Pull-Up (Bodyweight)
2 Sets
8 Reps
@6.5
3
Lat Pulldown
4 Sets
12 Reps
@8
4
Lat Prayer
3 Sets
15 Reps
@7
5
Face Pull
3 Sets
15 Reps
@7
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@7.5
7
Preacher Curl (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@7.5
@8
8
Hammer Curl
1 Set
2 Sets
12 Reps
12 Reps
@7.5
@8
Day 3
1
Leg Extension
1 Set
1 Set
2 Sets
15 Reps
10 Reps
10 Reps
@6
@7.5
@8
2
Squat (Paused)
1 Set
3 Sets
12 Reps
8 Reps
@6
@8
3
Leg Press
2 Sets
12 Reps
@8
4
Seated Calf Raise
1 Set
1 Set
3 Sets
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
5
Leg Curl
1 Set
3 Sets
15 Reps
12 Reps
@6
@7.5
6
Farmer's Walk (Weighted)
2 Sets
10 Reps
@10
7
Wrist Curls
4 Sets
15 Reps
@8
8
Hanging Leg Raise
3 Sets
15 Reps
@9
Day 4
1
Tricep Pushdown (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
2
Bicep Curl (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
3
JM Press
2 Sets
8 Reps
@8
4
Bicep Curl (Dumbbell)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
12 Reps
@6.5
@8
@9
5
Overhead Tricep Extension (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
6
Hammer Curl
3 Sets
12 Reps
@9
Day 5
1
Military Press (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
@6.5
@8
2
Incline Chest Press (Machine)
1 Set
3 Sets
15 Reps
12 Reps
@6
@8
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
4
Lateral Raise (Cable)
2 Sets
15 Reps
@8
5
Pec Deck (Machine)
1 Set
3 Sets
15 Reps
15 Reps
@6.5
@8
6
Front Raise
3 Sets
12 Reps
@8
7
Plank
1 Set
1 Set
1 Set
3 mins
5 mins
5 mins
@8
@9
@10
Day 6
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7.5
@8
@9
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
@8
3
Seated Row (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
4
Reverse Pec Deck
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
5
Chest Supported Row (Machine)
3 Sets
12 Reps
@7
6
Leg Curl
1 Set
3 Sets
15 Reps
15 Reps
@6
@7.5
7
Seated Calf Raise
1 Set
3 Sets
15 Reps
15 Reps
@6.5
@8
8
Hanging Leg Raise
3 Sets
15 Reps
@8
Day 1
1
Bench Press (Paused)
2 Sets
1 Set
8 Reps
10 Reps
@6
@7
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@7
3
Chest Fly (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@7.5
@8
4
Dip (Bodyweight)
2 Sets
5 Reps
@6.5
5
Lateral Raise (Cable)
3 Sets
1 Set
12 Reps
12 Reps
@7
@7.5
6
French Press
3 Sets
12 Reps
@8
7
Tricep Extension (Cable)
1 Set
3 Sets
15 Reps
15 Reps
@7.5
@8
Day 2
1
Barbell Row
1 Set
2 Sets
8 Reps
8 Reps
@7
@7.5
2
Pull-Up (Bodyweight)
2 Sets
8 Reps
@6.5
3
Lat Pulldown
4 Sets
12 Reps
@8
4
Lat Prayer
3 Sets
15 Reps
@7
5
Face Pull
3 Sets
15 Reps
@7
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@7.5
7
Preacher Curl (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@7.5
@8
8
Hammer Curl
1 Set
2 Sets
12 Reps
12 Reps
@7.5
@8
Day 3
1
Leg Extension
1 Set
1 Set
2 Sets
15 Reps
10 Reps
10 Reps
@6
@7.5
@8
2
Squat (Paused)
1 Set
3 Sets
12 Reps
8 Reps
@6
@8
3
Leg Press
2 Sets
12 Reps
@8
4
Seated Calf Raise
1 Set
1 Set
3 Sets
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
5
Leg Curl
1 Set
3 Sets
15 Reps
12 Reps
@6
@7.5
6
Farmer's Walk (Weighted)
2 Sets
10 Reps
@10
7
Wrist Curls
4 Sets
15 Reps
@8
8
Hanging Leg Raise
3 Sets
15 Reps
@9
Day 4
1
Tricep Pushdown (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
2
Bicep Curl (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
3
JM Press
2 Sets
8 Reps
@8
4
Bicep Curl (Dumbbell)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
12 Reps
@6.5
@8
@9
5
Overhead Tricep Extension (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
6
Hammer Curl
3 Sets
12 Reps
@9
Day 5
1
Military Press (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
@6.5
@8
2
Incline Chest Press (Machine)
1 Set
3 Sets
15 Reps
12 Reps
@6
@8
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
4
Lateral Raise (Cable)
2 Sets
15 Reps
@8
5
Pec Deck (Machine)
1 Set
3 Sets
15 Reps
15 Reps
@6.5
@8
6
Front Raise
3 Sets
12 Reps
@8
7
Plank
1 Set
1 Set
1 Set
3 mins
5 mins
5 mins
@8
@9
@10
Day 6
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7.5
@8
@9
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
@8
3
Seated Row (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
4
Reverse Pec Deck
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
5
Chest Supported Row (Machine)
3 Sets
12 Reps
@7
6
Leg Curl
1 Set
3 Sets
15 Reps
15 Reps
@6
@7.5
7
Seated Calf Raise
1 Set
3 Sets
15 Reps
15 Reps
@6.5
@8
8
Hanging Leg Raise
3 Sets
15 Reps
@8
Day 1
1
Bench Press (Paused)
2 Sets
1 Set
8 Reps
10 Reps
@6
@7
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@7
3
Chest Fly (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@7.5
@8
4
Dip (Bodyweight)
2 Sets
5 Reps
@6.5
5
Lateral Raise (Cable)
3 Sets
1 Set
12 Reps
12 Reps
@7
@7.5
6
French Press
3 Sets
12 Reps
@8
7
Tricep Extension (Cable)
1 Set
3 Sets
15 Reps
15 Reps
@7.5
@8
Day 2
1
Barbell Row
1 Set
2 Sets
8 Reps
8 Reps
@7
@7.5
2
Pull-Up (Bodyweight)
2 Sets
8 Reps
@6.5
3
Lat Pulldown
4 Sets
12 Reps
@8
4
Lat Prayer
3 Sets
15 Reps
@7
5
Face Pull
3 Sets
15 Reps
@7
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@7.5
7
Preacher Curl (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@7.5
@8
8
Hammer Curl
1 Set
2 Sets
12 Reps
12 Reps
@7.5
@8
Day 3
1
Leg Extension
1 Set
1 Set
2 Sets
15 Reps
10 Reps
10 Reps
@6
@7.5
@8
2
Squat (Paused)
1 Set
3 Sets
12 Reps
8 Reps
@6
@8
3
Leg Press
2 Sets
12 Reps
@8
4
Seated Calf Raise
1 Set
1 Set
3 Sets
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
5
Leg Curl
1 Set
3 Sets
15 Reps
12 Reps
@6
@7.5
6
Farmer's Walk (Weighted)
2 Sets
10 Reps
@10
7
Wrist Curls
4 Sets
15 Reps
@8
8
Hanging Leg Raise
3 Sets
15 Reps
@9
Day 4
1
Tricep Pushdown (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
2
Bicep Curl (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
3
JM Press
2 Sets
8 Reps
@8
4
Bicep Curl (Dumbbell)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
12 Reps
@6.5
@8
@9
5
Overhead Tricep Extension (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
6
Hammer Curl
3 Sets
12 Reps
@9
Day 5
1
Military Press (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
@6.5
@8
2
Incline Chest Press (Machine)
1 Set
3 Sets
15 Reps
12 Reps
@6
@8
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
4
Lateral Raise (Cable)
2 Sets
15 Reps
@8
5
Pec Deck (Machine)
1 Set
3 Sets
15 Reps
15 Reps
@6.5
@8
6
Front Raise
3 Sets
12 Reps
@8
7
Plank
1 Set
1 Set
1 Set
3 mins
5 mins
5 mins
@8
@9
@10
Day 6
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7.5
@8
@9
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
@8
3
Seated Row (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
4
Reverse Pec Deck
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
5
Chest Supported Row (Machine)
3 Sets
12 Reps
@7
6
Leg Curl
1 Set
3 Sets
15 Reps
15 Reps
@6
@7.5
7
Seated Calf Raise
1 Set
3 Sets
15 Reps
15 Reps
@6.5
@8
8
Hanging Leg Raise
3 Sets
15 Reps
@8
Day 1
1
Bench Press (Paused)
2 Sets
1 Set
8 Reps
10 Reps
@6
@7
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@7
3
Chest Fly (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@7.5
@8
4
Dip (Bodyweight)
2 Sets
5 Reps
@6.5
5
Lateral Raise (Cable)
3 Sets
1 Set
12 Reps
12 Reps
@7
@7.5
6
French Press
3 Sets
12 Reps
@8
7
Tricep Extension (Cable)
1 Set
3 Sets
15 Reps
15 Reps
@7.5
@8
Day 2
1
Barbell Row
1 Set
2 Sets
8 Reps
8 Reps
@7
@7.5
2
Pull-Up (Bodyweight)
2 Sets
8 Reps
@6.5
3
Lat Pulldown
4 Sets
12 Reps
@8
4
Lat Prayer
3 Sets
15 Reps
@7
5
Face Pull
3 Sets
15 Reps
@7
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@7.5
7
Preacher Curl (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@7.5
@8
8
Hammer Curl
1 Set
2 Sets
12 Reps
12 Reps
@7.5
@8
Day 3
1
Leg Extension
1 Set
1 Set
2 Sets
15 Reps
10 Reps
10 Reps
@6
@7.5
@8
2
Squat (Paused)
1 Set
3 Sets
12 Reps
8 Reps
@6
@8
3
Leg Press
2 Sets
12 Reps
@8
4
Seated Calf Raise
1 Set
1 Set
3 Sets
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
5
Leg Curl
1 Set
3 Sets
15 Reps
12 Reps
@6
@7.5
6
Farmer's Walk (Weighted)
2 Sets
10 Reps
@10
7
Wrist Curls
4 Sets
15 Reps
@8
8
Hanging Leg Raise
3 Sets
15 Reps
@9
Day 4
1
Tricep Pushdown (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
2
Bicep Curl (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
3
JM Press
2 Sets
8 Reps
@8
4
Bicep Curl (Dumbbell)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
12 Reps
@6.5
@8
@9
5
Overhead Tricep Extension (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
6
Hammer Curl
3 Sets
12 Reps
@9
Day 5
1
Military Press (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
@6.5
@8
2
Incline Chest Press (Machine)
1 Set
3 Sets
15 Reps
12 Reps
@6
@8
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
4
Lateral Raise (Cable)
2 Sets
15 Reps
@8
5
Pec Deck (Machine)
1 Set
3 Sets
15 Reps
15 Reps
@6.5
@8
6
Front Raise
3 Sets
12 Reps
@8
7
Plank
1 Set
1 Set
1 Set
3 mins
5 mins
5 mins
@8
@9
@10
Day 6
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7.5
@8
@9
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
@8
3
Seated Row (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
4
Reverse Pec Deck
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
5
Chest Supported Row (Machine)
3 Sets
12 Reps
@7
6
Leg Curl
1 Set
3 Sets
15 Reps
15 Reps
@6
@7.5
7
Seated Calf Raise
1 Set
3 Sets
15 Reps
15 Reps
@6.5
@8
8
Hanging Leg Raise
3 Sets
15 Reps
@8
Day 1
1
Bench Press (Paused)
2 Sets
1 Set
8 Reps
10 Reps
@6
@7
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@7
3
Chest Fly (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@7.5
@8
4
Dip (Bodyweight)
2 Sets
5 Reps
@6.5
5
Lateral Raise (Cable)
3 Sets
1 Set
12 Reps
12 Reps
@7
@7.5
6
French Press
3 Sets
12 Reps
@8
7
Tricep Extension (Cable)
1 Set
3 Sets
15 Reps
15 Reps
@7.5
@8
Day 2
1
Barbell Row
1 Set
2 Sets
8 Reps
8 Reps
@7
@7.5
2
Pull-Up (Bodyweight)
2 Sets
8 Reps
@6.5
3
Lat Pulldown
4 Sets
12 Reps
@8
4
Lat Prayer
3 Sets
15 Reps
@7
5
Face Pull
3 Sets
15 Reps
@7
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@7.5
7
Preacher Curl (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@7.5
@8
8
Hammer Curl
1 Set
2 Sets
12 Reps
12 Reps
@7.5
@8
Day 3
1
Leg Extension
1 Set
1 Set
2 Sets
15 Reps
10 Reps
10 Reps
@6
@7.5
@8
2
Squat (Paused)
1 Set
3 Sets
12 Reps
8 Reps
@6
@8
3
Leg Press
2 Sets
12 Reps
@8
4
Seated Calf Raise
1 Set
1 Set
3 Sets
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
5
Leg Curl
1 Set
3 Sets
15 Reps
12 Reps
@6
@7.5
6
Farmer's Walk (Weighted)
2 Sets
10 Reps
@10
7
Wrist Curls
4 Sets
15 Reps
@8
8
Hanging Leg Raise
3 Sets
15 Reps
@9
Day 4
1
Tricep Pushdown (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
2
Bicep Curl (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
3
JM Press
2 Sets
8 Reps
@8
4
Bicep Curl (Dumbbell)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
12 Reps
@6.5
@8
@9
5
Overhead Tricep Extension (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
6
Hammer Curl
3 Sets
12 Reps
@9
Day 5
1
Military Press (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
@6.5
@8
2
Incline Chest Press (Machine)
1 Set
3 Sets
15 Reps
12 Reps
@6
@8
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
4
Lateral Raise (Cable)
2 Sets
15 Reps
@8
5
Pec Deck (Machine)
1 Set
3 Sets
15 Reps
15 Reps
@6.5
@8
6
Front Raise
3 Sets
12 Reps
@8
7
Plank
1 Set
1 Set
1 Set
3 mins
5 mins
5 mins
@8
@9
@10
Day 6
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7.5
@8
@9
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
@8
3
Seated Row (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
4
Reverse Pec Deck
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
5
Chest Supported Row (Machine)
3 Sets
12 Reps
@7
6
Leg Curl
1 Set
3 Sets
15 Reps
15 Reps
@6
@7.5
7
Seated Calf Raise
1 Set
3 Sets
15 Reps
15 Reps
@6.5
@8
8
Hanging Leg Raise
3 Sets
15 Reps
@8
Day 1
1
Bench Press (Paused)
2 Sets
1 Set
8 Reps
10 Reps
@6
@7
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@7
3
Chest Fly (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@7.5
@8
4
Dip (Bodyweight)
2 Sets
5 Reps
@6.5
5
Lateral Raise (Cable)
3 Sets
1 Set
12 Reps
12 Reps
@7
@7.5
6
French Press
3 Sets
12 Reps
@8
7
Tricep Extension (Cable)
1 Set
3 Sets
15 Reps
15 Reps
@7.5
@8
Day 2
1
Barbell Row
1 Set
2 Sets
8 Reps
8 Reps
@7
@7.5
2
Pull-Up (Bodyweight)
2 Sets
8 Reps
@6.5
3
Lat Pulldown
4 Sets
12 Reps
@8
4
Lat Prayer
3 Sets
15 Reps
@7
5
Face Pull
3 Sets
15 Reps
@7
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@7.5
7
Preacher Curl (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@7.5
@8
8
Hammer Curl
1 Set
2 Sets
12 Reps
12 Reps
@7.5
@8
Day 3
1
Leg Extension
1 Set
1 Set
2 Sets
15 Reps
10 Reps
10 Reps
@6
@7.5
@8
2
Squat (Paused)
1 Set
3 Sets
12 Reps
8 Reps
@6
@8
3
Leg Press
2 Sets
12 Reps
@8
4
Seated Calf Raise
1 Set
1 Set
3 Sets
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
5
Leg Curl
1 Set
3 Sets
15 Reps
12 Reps
@6
@7.5
6
Farmer's Walk (Weighted)
2 Sets
10 Reps
@10
7
Wrist Curls
4 Sets
15 Reps
@8
8
Hanging Leg Raise
3 Sets
15 Reps
@9
Day 4
1
Tricep Pushdown (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
2
Bicep Curl (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
3
JM Press
2 Sets
8 Reps
@8
4
Bicep Curl (Dumbbell)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
12 Reps
@6.5
@8
@9
5
Overhead Tricep Extension (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
6
Hammer Curl
3 Sets
12 Reps
@9
Day 5
1
Military Press (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
@6.5
@8
2
Incline Chest Press (Machine)
1 Set
3 Sets
15 Reps
12 Reps
@6
@8
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
4
Lateral Raise (Cable)
2 Sets
15 Reps
@8
5
Pec Deck (Machine)
1 Set
3 Sets
15 Reps
15 Reps
@6.5
@8
6
Front Raise
3 Sets
12 Reps
@8
7
Plank
1 Set
1 Set
1 Set
3 mins
5 mins
5 mins
@8
@9
@10
Day 6
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7.5
@8
@9
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
@8
3
Seated Row (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
4
Reverse Pec Deck
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
5
Chest Supported Row (Machine)
3 Sets
12 Reps
@7
6
Leg Curl
1 Set
3 Sets
15 Reps
15 Reps
@6
@7.5
7
Seated Calf Raise
1 Set
3 Sets
15 Reps
15 Reps
@6.5
@8
8
Hanging Leg Raise
3 Sets
15 Reps
@8
Day 1
1
Bench Press (Paused)
2 Sets
1 Set
8 Reps
10 Reps
@6
@7
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@7
3
Chest Fly (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@7.5
@8
4
Dip (Bodyweight)
2 Sets
5 Reps
@6.5
5
Lateral Raise (Cable)
3 Sets
1 Set
12 Reps
12 Reps
@7
@7.5
6
French Press
3 Sets
12 Reps
@8
7
Tricep Extension (Cable)
1 Set
3 Sets
15 Reps
15 Reps
@7.5
@8
Day 2
1
Barbell Row
1 Set
2 Sets
8 Reps
8 Reps
@7
@7.5
2
Pull-Up (Bodyweight)
2 Sets
8 Reps
@6.5
3
Lat Pulldown
4 Sets
12 Reps
@8
4
Lat Prayer
3 Sets
15 Reps
@7
5
Face Pull
3 Sets
15 Reps
@7
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@7.5
7
Preacher Curl (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@7.5
@8
8
Hammer Curl
1 Set
2 Sets
12 Reps
12 Reps
@7.5
@8
Day 3
1
Leg Extension
1 Set
1 Set
2 Sets
15 Reps
10 Reps
10 Reps
@6
@7.5
@8
2
Squat (Paused)
1 Set
3 Sets
12 Reps
8 Reps
@6
@8
3
Leg Press
2 Sets
12 Reps
@8
4
Seated Calf Raise
1 Set
1 Set
3 Sets
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
5
Leg Curl
1 Set
3 Sets
15 Reps
12 Reps
@6
@7.5
6
Farmer's Walk (Weighted)
2 Sets
10 Reps
@10
7
Wrist Curls
4 Sets
15 Reps
@8
8
Hanging Leg Raise
3 Sets
15 Reps
@9
Day 4
1
Tricep Pushdown (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
2
Bicep Curl (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
3
JM Press
2 Sets
8 Reps
@8
4
Bicep Curl (Dumbbell)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
12 Reps
@6.5
@8
@9
5
Overhead Tricep Extension (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
6
Hammer Curl
3 Sets
12 Reps
@9
Day 5
1
Military Press (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
@6.5
@8
2
Incline Chest Press (Machine)
1 Set
3 Sets
15 Reps
12 Reps
@6
@8
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
4
Lateral Raise (Cable)
2 Sets
15 Reps
@8
5
Pec Deck (Machine)
1 Set
3 Sets
15 Reps
15 Reps
@6.5
@8
6
Front Raise
3 Sets
12 Reps
@8
7
Plank
1 Set
1 Set
1 Set
3 mins
5 mins
5 mins
@8
@9
@10
Day 6
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7.5
@8
@9
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
@8
3
Seated Row (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
4
Reverse Pec Deck
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
5
Chest Supported Row (Machine)
3 Sets
12 Reps
@7
6
Leg Curl
1 Set
3 Sets
15 Reps
15 Reps
@6
@7.5
7
Seated Calf Raise
1 Set
3 Sets
15 Reps
15 Reps
@6.5
@8
8
Hanging Leg Raise
3 Sets
15 Reps
@8
Day 1
1
Bench Press (Paused)
2 Sets
1 Set
8 Reps
10 Reps
@6
@7
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@7
3
Chest Fly (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@7.5
@8
4
Dip (Bodyweight)
2 Sets
5 Reps
@6.5
5
Lateral Raise (Cable)
3 Sets
1 Set
12 Reps
12 Reps
@7
@7.5
6
French Press
3 Sets
12 Reps
@8
7
Tricep Extension (Cable)
1 Set
3 Sets
15 Reps
15 Reps
@7.5
@8
Day 2
1
Barbell Row
1 Set
2 Sets
8 Reps
8 Reps
@7
@7.5
2
Pull-Up (Bodyweight)
2 Sets
8 Reps
@6.5
3
Lat Pulldown
4 Sets
12 Reps
@8
4
Lat Prayer
3 Sets
15 Reps
@7
5
Face Pull
3 Sets
15 Reps
@7
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@7.5
7
Preacher Curl (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@7.5
@8
8
Hammer Curl
1 Set
2 Sets
12 Reps
12 Reps
@7.5
@8
Day 3
1
Leg Extension
1 Set
1 Set
2 Sets
15 Reps
10 Reps
10 Reps
@6
@7.5
@8
2
Squat (Paused)
1 Set
3 Sets
12 Reps
8 Reps
@6
@8
3
Leg Press
2 Sets
12 Reps
@8
4
Seated Calf Raise
1 Set
1 Set
3 Sets
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
5
Leg Curl
1 Set
3 Sets
15 Reps
12 Reps
@6
@7.5
6
Farmer's Walk (Weighted)
2 Sets
10 Reps
@10
7
Wrist Curls
4 Sets
15 Reps
@8
8
Hanging Leg Raise
3 Sets
15 Reps
@9
Day 4
1
Tricep Pushdown (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
2
Bicep Curl (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
3
JM Press
2 Sets
8 Reps
@8
4
Bicep Curl (Dumbbell)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
12 Reps
@6.5
@8
@9
5
Overhead Tricep Extension (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
6
Hammer Curl
3 Sets
12 Reps
@9
Day 5
1
Military Press (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
@6.5
@8
2
Incline Chest Press (Machine)
1 Set
3 Sets
15 Reps
12 Reps
@6
@8
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
4
Lateral Raise (Cable)
2 Sets
15 Reps
@8
5
Pec Deck (Machine)
1 Set
3 Sets
15 Reps
15 Reps
@6.5
@8
6
Front Raise
3 Sets
12 Reps
@8
7
Plank
1 Set
1 Set
1 Set
3 mins
5 mins
5 mins
@8
@9
@10
Day 6
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7.5
@8
@9
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
@8
3
Seated Row (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
4
Reverse Pec Deck
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
5
Chest Supported Row (Machine)
3 Sets
12 Reps
@7
6
Leg Curl
1 Set
3 Sets
15 Reps
15 Reps
@6
@7.5
7
Seated Calf Raise
1 Set
3 Sets
15 Reps
15 Reps
@6.5
@8
8
Hanging Leg Raise
3 Sets
15 Reps
@8
Day 1
1
Bench Press (Paused)
2 Sets
1 Set
8 Reps
10 Reps
@6
@7
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@7
3
Chest Fly (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@7.5
@8
4
Dip (Bodyweight)
2 Sets
5 Reps
@6.5
5
Lateral Raise (Cable)
3 Sets
1 Set
12 Reps
12 Reps
@7
@7.5
6
French Press
3 Sets
12 Reps
@8
7
Tricep Extension (Cable)
1 Set
3 Sets
15 Reps
15 Reps
@7.5
@8
Day 2
1
Barbell Row
1 Set
2 Sets
8 Reps
8 Reps
@7
@7.5
2
Pull-Up (Bodyweight)
2 Sets
8 Reps
@6.5
3
Lat Pulldown
4 Sets
12 Reps
@8
4
Lat Prayer
3 Sets
15 Reps
@7
5
Face Pull
3 Sets
15 Reps
@7
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@7.5
7
Preacher Curl (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@7.5
@8
8
Hammer Curl
1 Set
2 Sets
12 Reps
12 Reps
@7.5
@8
Day 3
1
Leg Extension
1 Set
1 Set
2 Sets
15 Reps
10 Reps
10 Reps
@6
@7.5
@8
2
Squat (Paused)
1 Set
3 Sets
12 Reps
8 Reps
@6
@8
3
Leg Press
2 Sets
12 Reps
@8
4
Seated Calf Raise
1 Set
1 Set
3 Sets
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
5
Leg Curl
1 Set
3 Sets
15 Reps
12 Reps
@6
@7.5
6
Farmer's Walk (Weighted)
2 Sets
10 Reps
@10
7
Wrist Curls
4 Sets
15 Reps
@8
8
Hanging Leg Raise
3 Sets
15 Reps
@9
Day 4
1
Tricep Pushdown (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
2
Bicep Curl (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
3
JM Press
2 Sets
8 Reps
@8
4
Bicep Curl (Dumbbell)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
12 Reps
@6.5
@8
@9
5
Overhead Tricep Extension (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
6
Hammer Curl
3 Sets
12 Reps
@9
Day 5
1
Military Press (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
@6.5
@8
2
Incline Chest Press (Machine)
1 Set
3 Sets
15 Reps
12 Reps
@6
@8
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
4
Lateral Raise (Cable)
2 Sets
15 Reps
@8
5
Pec Deck (Machine)
1 Set
3 Sets
15 Reps
15 Reps
@6.5
@8
6
Front Raise
3 Sets
12 Reps
@8
7
Plank
1 Set
1 Set
1 Set
3 mins
5 mins
5 mins
@8
@9
@10
Day 6
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7.5
@8
@9
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
@8
3
Seated Row (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
4
Reverse Pec Deck
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
5
Chest Supported Row (Machine)
3 Sets
12 Reps
@7
6
Leg Curl
1 Set
3 Sets
15 Reps
15 Reps
@6
@7.5
7
Seated Calf Raise
1 Set
3 Sets
15 Reps
15 Reps
@6.5
@8
8
Hanging Leg Raise
3 Sets
15 Reps
@8
Day 1
1
Bench Press (Paused)
2 Sets
1 Set
8 Reps
10 Reps
@6
@7
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@7
3
Chest Fly (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@7.5
@8
4
Dip (Bodyweight)
2 Sets
5 Reps
@6.5
5
Lateral Raise (Cable)
3 Sets
1 Set
12 Reps
12 Reps
@7
@7.5
6
French Press
3 Sets
12 Reps
@8
7
Tricep Extension (Cable)
1 Set
3 Sets
15 Reps
15 Reps
@7.5
@8
Day 2
1
Barbell Row
1 Set
2 Sets
8 Reps
8 Reps
@7
@7.5
2
Pull-Up (Bodyweight)
2 Sets
8 Reps
@6.5
3
Lat Pulldown
4 Sets
12 Reps
@8
4
Lat Prayer
3 Sets
15 Reps
@7
5
Face Pull
3 Sets
15 Reps
@7
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@7.5
7
Preacher Curl (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@7.5
@8
8
Hammer Curl
1 Set
2 Sets
12 Reps
12 Reps
@7.5
@8
Day 3
1
Leg Extension
1 Set
1 Set
2 Sets
15 Reps
10 Reps
10 Reps
@6
@7.5
@8
2
Squat (Paused)
1 Set
3 Sets
12 Reps
8 Reps
@6
@8
3
Leg Press
2 Sets
12 Reps
@8
4
Seated Calf Raise
1 Set
1 Set
3 Sets
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
5
Leg Curl
1 Set
3 Sets
15 Reps
12 Reps
@6
@7.5
6
Farmer's Walk (Weighted)
2 Sets
10 Reps
@10
7
Wrist Curls
4 Sets
15 Reps
@8
8
Hanging Leg Raise
3 Sets
15 Reps
@9
Day 4
1
Tricep Pushdown (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
2
Bicep Curl (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
3
JM Press
2 Sets
8 Reps
@8
4
Bicep Curl (Dumbbell)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
12 Reps
@6.5
@8
@9
5
Overhead Tricep Extension (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
6
Hammer Curl
3 Sets
12 Reps
@9
Day 5
1
Military Press (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
@6.5
@8
2
Incline Chest Press (Machine)
1 Set
3 Sets
15 Reps
12 Reps
@6
@8
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
4
Lateral Raise (Cable)
2 Sets
15 Reps
@8
5
Pec Deck (Machine)
1 Set
3 Sets
15 Reps
15 Reps
@6.5
@8
6
Front Raise
3 Sets
12 Reps
@8
7
Plank
1 Set
1 Set
1 Set
3 mins
5 mins
5 mins
@8
@9
@10
Day 6
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7.5
@8
@9
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
@8
3
Seated Row (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
4
Reverse Pec Deck
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
5
Chest Supported Row (Machine)
3 Sets
12 Reps
@7
6
Leg Curl
1 Set
3 Sets
15 Reps
15 Reps
@6
@7.5
7
Seated Calf Raise
1 Set
3 Sets
15 Reps
15 Reps
@6.5
@8
8
Hanging Leg Raise
3 Sets
15 Reps
@8