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Bodybuilding Program Z
by Noogaly
Program Description
Get big. Use double progression, dynamic double progression, etc. for up to 6 months, then (if progress stalls) introduce more complex progression schemes. Swap exercises when applicable.
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
120 minutes
Created
May 17, 2024 10:27
Last Edited
May 21, 2024 11:52
down_app
Week 1
1 / 12 Weeks
Day 1
1
Seal Row
3 Sets
6-10 Reps
2
Bench Press (Barbell)
3 Sets
4-8 Reps
3A
Pull-Up (Weighted)
3 Sets
6-10 Reps
3B
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
4A
Hammer Curl
3 Sets
6-10 Reps
4B
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
5A
Decline Crunch
3 Sets
8-12 Reps
5B
Neck Curl
3 Sets
12-15 Reps
6A
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
6B
Incline Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
2
Back Extension (Weighted)
3 Sets
8-12 Reps
3A
Standing Calf Raise
3 Sets
12-15 Reps
3B
Decline Crunch
3 Sets
8-12 Reps
3C
Neck Extension
3 Sets
12-15 Reps
4
Lying Leg Curl
3 Sets
8-12 Reps
5
Hip Adductor (Machine)
3 Sets
8-12 Reps
6
Leg Extension
3 Sets
8-12 Reps
Day 3
1A
Overhead Press (Barbell)
3 Sets
4-6 Reps
1B
Chin-Up (Weighted)
3 Sets
6-10 Reps
2A
Larsen Press (Barbell)
3 Sets
4-8 Reps
2B
Powell Raise
3 Sets
8-12 Reps
3A
Incline Fly Press (Dumbbell)
3 Sets
6-10 Reps
3B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
4A
Hammer Curl
3 Sets
6-10 Reps
4B
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
5A
Decline Crunch
3 Sets
8-12 Reps
5B
Neck Curl
3 Sets
12-15 Reps
6A
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
6B
Incline Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Squat (Smith Machine)
3 Sets
6-10 Reps
3A
Standing Calf Raise
3 Sets
12-15 Reps
3B
Decline Crunch
3 Sets
8-12 Reps
3C
Neck Extension
3 Sets
12-15 Reps
4
Lying Leg Curl
3 Sets
8-12 Reps
5
Hip Adductor (Machine)
3 Sets
8-12 Reps
6
Leg Extension
3 Sets
8-12 Reps
Day 5
1A
Dip (Weighted)
3 Sets
6-10 Reps
1B
Wide Grip Pull-Up
3 Sets
AMRAP
2A
JM Press
3 Sets
8-12 Reps
2B
Upright Row (Barbell)
3 Sets
12-15 Reps
3A
Preacher Curl (Barbell)
3 Sets
6-10 Reps
3B
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
4A
Decline Crunch
3 Sets
8-12 Reps
4B
Face Pull
3 Sets
12-15 Reps
5A
Spider Curl
3 Sets
12-15 Reps
5B
Skull Crusher
3 Sets
8-12 Reps
6A
Reverse Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
6B
Gripper
3 Sets
8-12 Reps
Day 1
1
Seal Row
3 Sets
6-10 Reps
2
Bench Press (Barbell)
3 Sets
4-8 Reps
3A
Pull-Up (Weighted)
3 Sets
6-10 Reps
3B
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
4A
Hammer Curl
3 Sets
6-10 Reps
4B
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
5A
Decline Crunch
3 Sets
8-12 Reps
5B
Neck Curl
3 Sets
12-15 Reps
6A
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
6B
Incline Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
2
Back Extension (Weighted)
3 Sets
8-12 Reps
3A
Standing Calf Raise
3 Sets
12-15 Reps
3B
Decline Crunch
3 Sets
8-12 Reps
3C
Neck Extension
3 Sets
12-15 Reps
4
Lying Leg Curl
3 Sets
8-12 Reps
5
Hip Adductor (Machine)
3 Sets
8-12 Reps
6
Leg Extension
3 Sets
8-12 Reps
Day 3
1A
Overhead Press (Barbell)
3 Sets
4-6 Reps
1B
Chin-Up (Weighted)
3 Sets
6-10 Reps
2A
Larsen Press (Barbell)
3 Sets
4-8 Reps
2B
Powell Raise
3 Sets
8-12 Reps
3A
Incline Fly Press (Dumbbell)
3 Sets
6-10 Reps
3B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
4A
Hammer Curl
3 Sets
6-10 Reps
4B
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
5A
Decline Crunch
3 Sets
8-12 Reps
5B
Neck Curl
3 Sets
12-15 Reps
6A
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
6B
Incline Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Squat (Smith Machine)
3 Sets
6-10 Reps
3A
Standing Calf Raise
3 Sets
12-15 Reps
3B
Decline Crunch
3 Sets
8-12 Reps
3C
Neck Extension
3 Sets
12-15 Reps
4
Lying Leg Curl
3 Sets
8-12 Reps
5
Hip Adductor (Machine)
3 Sets
8-12 Reps
6
Leg Extension
3 Sets
8-12 Reps
Day 5
1A
Dip (Weighted)
3 Sets
6-10 Reps
1B
Wide Grip Pull-Up
3 Sets
AMRAP
2A
JM Press
3 Sets
8-12 Reps
2B
Upright Row (Barbell)
3 Sets
12-15 Reps
3A
Preacher Curl (Barbell)
3 Sets
6-10 Reps
3B
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
4A
Decline Crunch
3 Sets
8-12 Reps
4B
Face Pull
3 Sets
12-15 Reps
5A
Spider Curl
3 Sets
12-15 Reps
5B
Skull Crusher
3 Sets
8-12 Reps
6A
Reverse Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
6B
Gripper
3 Sets
8-12 Reps
Day 1
1
Seal Row
3 Sets
6-10 Reps
2
Bench Press (Barbell)
3 Sets
4-8 Reps
3A
Pull-Up (Weighted)
3 Sets
6-10 Reps
3B
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
4A
Hammer Curl
3 Sets
6-10 Reps
4B
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
5A
Decline Crunch
3 Sets
8-12 Reps
5B
Neck Curl
3 Sets
12-15 Reps
6A
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
6B
Incline Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
2
Back Extension (Weighted)
3 Sets
8-12 Reps
3A
Standing Calf Raise
3 Sets
12-15 Reps
3B
Decline Crunch
3 Sets
8-12 Reps
3C
Neck Extension
3 Sets
12-15 Reps
4
Lying Leg Curl
3 Sets
8-12 Reps
5
Hip Adductor (Machine)
3 Sets
8-12 Reps
6
Leg Extension
3 Sets
8-12 Reps
Day 3
1A
Overhead Press (Barbell)
3 Sets
4-6 Reps
1B
Chin-Up (Weighted)
3 Sets
6-10 Reps
2A
Larsen Press (Barbell)
3 Sets
4-8 Reps
2B
Powell Raise
3 Sets
8-12 Reps
3A
Incline Fly Press (Dumbbell)
3 Sets
6-10 Reps
3B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
4A
Hammer Curl
3 Sets
6-10 Reps
4B
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
5A
Decline Crunch
3 Sets
8-12 Reps
5B
Neck Curl
3 Sets
12-15 Reps
6A
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
6B
Incline Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Squat (Smith Machine)
3 Sets
6-10 Reps
3A
Standing Calf Raise
3 Sets
12-15 Reps
3B
Decline Crunch
3 Sets
8-12 Reps
3C
Neck Extension
3 Sets
12-15 Reps
4
Lying Leg Curl
3 Sets
8-12 Reps
5
Hip Adductor (Machine)
3 Sets
8-12 Reps
6
Leg Extension
3 Sets
8-12 Reps
Day 5
1A
Dip (Weighted)
3 Sets
6-10 Reps
1B
Wide Grip Pull-Up
3 Sets
AMRAP
2A
JM Press
3 Sets
8-12 Reps
2B
Upright Row (Barbell)
3 Sets
12-15 Reps
3A
Preacher Curl (Barbell)
3 Sets
6-10 Reps
3B
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
4A
Decline Crunch
3 Sets
8-12 Reps
4B
Face Pull
3 Sets
12-15 Reps
5A
Spider Curl
3 Sets
12-15 Reps
5B
Skull Crusher
3 Sets
8-12 Reps
6A
Reverse Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
6B
Gripper
3 Sets
8-12 Reps
Day 1
1
Seal Row
3 Sets
6-10 Reps
2
Bench Press (Barbell)
3 Sets
4-8 Reps
3A
Pull-Up (Weighted)
3 Sets
6-10 Reps
3B
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
4A
Hammer Curl
3 Sets
6-10 Reps
4B
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
5A
Decline Crunch
3 Sets
8-12 Reps
5B
Neck Curl
3 Sets
12-15 Reps
6A
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
6B
Incline Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
2
Back Extension (Weighted)
3 Sets
8-12 Reps
3A
Standing Calf Raise
3 Sets
12-15 Reps
3B
Decline Crunch
3 Sets
8-12 Reps
3C
Neck Extension
3 Sets
12-15 Reps
4
Lying Leg Curl
3 Sets
8-12 Reps
5
Hip Adductor (Machine)
3 Sets
8-12 Reps
6
Leg Extension
3 Sets
8-12 Reps
Day 3
1A
Overhead Press (Barbell)
3 Sets
4-6 Reps
1B
Chin-Up (Weighted)
3 Sets
6-10 Reps
2A
Larsen Press (Barbell)
3 Sets
4-8 Reps
2B
Powell Raise
3 Sets
8-12 Reps
3A
Incline Fly Press (Dumbbell)
3 Sets
6-10 Reps
3B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
4A
Hammer Curl
3 Sets
6-10 Reps
4B
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
5A
Decline Crunch
3 Sets
8-12 Reps
5B
Neck Curl
3 Sets
12-15 Reps
6A
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
6B
Incline Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Squat (Smith Machine)
3 Sets
6-10 Reps
3A
Standing Calf Raise
3 Sets
12-15 Reps
3B
Decline Crunch
3 Sets
8-12 Reps
3C
Neck Extension
3 Sets
12-15 Reps
4
Lying Leg Curl
3 Sets
8-12 Reps
5
Hip Adductor (Machine)
3 Sets
8-12 Reps
6
Leg Extension
3 Sets
8-12 Reps
Day 5
1A
Dip (Weighted)
3 Sets
6-10 Reps
1B
Wide Grip Pull-Up
3 Sets
AMRAP
2A
JM Press
3 Sets
8-12 Reps
2B
Upright Row (Barbell)
3 Sets
12-15 Reps
3A
Preacher Curl (Barbell)
3 Sets
6-10 Reps
3B
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
4A
Decline Crunch
3 Sets
8-12 Reps
4B
Face Pull
3 Sets
12-15 Reps
5A
Spider Curl
3 Sets
12-15 Reps
5B
Skull Crusher
3 Sets
8-12 Reps
6A
Reverse Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
6B
Gripper
3 Sets
8-12 Reps
Day 1
1
Seal Row
3 Sets
6-10 Reps
2
Bench Press (Barbell)
3 Sets
4-8 Reps
3A
Pull-Up (Weighted)
3 Sets
6-10 Reps
3B
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
4A
Hammer Curl
3 Sets
6-10 Reps
4B
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
5A
Decline Crunch
3 Sets
8-12 Reps
5B
Neck Curl
3 Sets
12-15 Reps
6A
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
6B
Incline Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
2
Back Extension (Weighted)
3 Sets
8-12 Reps
3A
Standing Calf Raise
3 Sets
12-15 Reps
3B
Decline Crunch
3 Sets
8-12 Reps
3C
Neck Extension
3 Sets
12-15 Reps
4
Lying Leg Curl
3 Sets
8-12 Reps
5
Hip Adductor (Machine)
3 Sets
8-12 Reps
6
Leg Extension
3 Sets
8-12 Reps
Day 3
1A
Overhead Press (Barbell)
3 Sets
4-6 Reps
1B
Chin-Up (Weighted)
3 Sets
6-10 Reps
2A
Larsen Press (Barbell)
3 Sets
4-8 Reps
2B
Powell Raise
3 Sets
8-12 Reps
3A
Incline Fly Press (Dumbbell)
3 Sets
6-10 Reps
3B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
4A
Hammer Curl
3 Sets
6-10 Reps
4B
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
5A
Decline Crunch
3 Sets
8-12 Reps
5B
Neck Curl
3 Sets
12-15 Reps
6A
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
6B
Incline Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Squat (Smith Machine)
3 Sets
6-10 Reps
3A
Standing Calf Raise
3 Sets
12-15 Reps
3B
Decline Crunch
3 Sets
8-12 Reps
3C
Neck Extension
3 Sets
12-15 Reps
4
Lying Leg Curl
3 Sets
8-12 Reps
5
Hip Adductor (Machine)
3 Sets
8-12 Reps
6
Leg Extension
3 Sets
8-12 Reps
Day 5
1A
Dip (Weighted)
3 Sets
6-10 Reps
1B
Wide Grip Pull-Up
3 Sets
AMRAP
2A
JM Press
3 Sets
8-12 Reps
2B
Upright Row (Barbell)
3 Sets
12-15 Reps
3A
Preacher Curl (Barbell)
3 Sets
6-10 Reps
3B
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
4A
Decline Crunch
3 Sets
8-12 Reps
4B
Face Pull
3 Sets
12-15 Reps
5A
Spider Curl
3 Sets
12-15 Reps
5B
Skull Crusher
3 Sets
8-12 Reps
6A
Reverse Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
6B
Gripper
3 Sets
8-12 Reps
Day 1
1
Seal Row
3 Sets
6-10 Reps
2
Bench Press (Barbell)
3 Sets
4-8 Reps
3A
Pull-Up (Weighted)
3 Sets
6-10 Reps
3B
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
4A
Hammer Curl
3 Sets
6-10 Reps
4B
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
5A
Decline Crunch
3 Sets
8-12 Reps
5B
Neck Curl
3 Sets
12-15 Reps
6A
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
6B
Incline Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
2
Back Extension (Weighted)
3 Sets
8-12 Reps
3A
Standing Calf Raise
3 Sets
12-15 Reps
3B
Decline Crunch
3 Sets
8-12 Reps
3C
Neck Extension
3 Sets
12-15 Reps
4
Lying Leg Curl
3 Sets
8-12 Reps
5
Hip Adductor (Machine)
3 Sets
8-12 Reps
6
Leg Extension
3 Sets
8-12 Reps
Day 3
1A
Overhead Press (Barbell)
3 Sets
4-6 Reps
1B
Chin-Up (Weighted)
3 Sets
6-10 Reps
2A
Larsen Press (Barbell)
3 Sets
4-8 Reps
2B
Powell Raise
3 Sets
8-12 Reps
3A
Incline Fly Press (Dumbbell)
3 Sets
6-10 Reps
3B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
4A
Hammer Curl
3 Sets
6-10 Reps
4B
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
5A
Decline Crunch
3 Sets
8-12 Reps
5B
Neck Curl
3 Sets
12-15 Reps
6A
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
6B
Incline Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Squat (Smith Machine)
3 Sets
6-10 Reps
3A
Standing Calf Raise
3 Sets
12-15 Reps
3B
Decline Crunch
3 Sets
8-12 Reps
3C
Neck Extension
3 Sets
12-15 Reps
4
Lying Leg Curl
3 Sets
8-12 Reps
5
Hip Adductor (Machine)
3 Sets
8-12 Reps
6
Leg Extension
3 Sets
8-12 Reps
Day 5
1A
Dip (Weighted)
3 Sets
6-10 Reps
1B
Wide Grip Pull-Up
3 Sets
AMRAP
2A
JM Press
3 Sets
8-12 Reps
2B
Upright Row (Barbell)
3 Sets
12-15 Reps
3A
Preacher Curl (Barbell)
3 Sets
6-10 Reps
3B
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
4A
Decline Crunch
3 Sets
8-12 Reps
4B
Face Pull
3 Sets
12-15 Reps
5A
Spider Curl
3 Sets
12-15 Reps
5B
Skull Crusher
3 Sets
8-12 Reps
6A
Reverse Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
6B
Gripper
3 Sets
8-12 Reps
Day 1
1
Seal Row
3 Sets
6-10 Reps
2
Bench Press (Barbell)
3 Sets
4-8 Reps
3A
Pull-Up (Weighted)
3 Sets
6-10 Reps
3B
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
4A
Hammer Curl
3 Sets
6-10 Reps
4B
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
5A
Decline Crunch
3 Sets
8-12 Reps
5B
Neck Curl
3 Sets
12-15 Reps
6A
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
6B
Incline Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
2
Back Extension (Weighted)
3 Sets
8-12 Reps
3A
Standing Calf Raise
3 Sets
12-15 Reps
3B
Decline Crunch
3 Sets
8-12 Reps
3C
Neck Extension
3 Sets
12-15 Reps
4
Lying Leg Curl
3 Sets
8-12 Reps
5
Hip Adductor (Machine)
3 Sets
8-12 Reps
6
Leg Extension
3 Sets
8-12 Reps
Day 3
1A
Overhead Press (Barbell)
3 Sets
4-6 Reps
1B
Chin-Up (Weighted)
3 Sets
6-10 Reps
2A
Larsen Press (Barbell)
3 Sets
4-8 Reps
2B
Powell Raise
3 Sets
8-12 Reps
3A
Incline Fly Press (Dumbbell)
3 Sets
6-10 Reps
3B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
4A
Hammer Curl
3 Sets
6-10 Reps
4B
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
5A
Decline Crunch
3 Sets
8-12 Reps
5B
Neck Curl
3 Sets
12-15 Reps
6A
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
6B
Incline Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Squat (Smith Machine)
3 Sets
6-10 Reps
3A
Standing Calf Raise
3 Sets
12-15 Reps
3B
Decline Crunch
3 Sets
8-12 Reps
3C
Neck Extension
3 Sets
12-15 Reps
4
Lying Leg Curl
3 Sets
8-12 Reps
5
Hip Adductor (Machine)
3 Sets
8-12 Reps
6
Leg Extension
3 Sets
8-12 Reps
Day 5
1A
Dip (Weighted)
3 Sets
6-10 Reps
1B
Wide Grip Pull-Up
3 Sets
AMRAP
2A
JM Press
3 Sets
8-12 Reps
2B
Upright Row (Barbell)
3 Sets
12-15 Reps
3A
Preacher Curl (Barbell)
3 Sets
6-10 Reps
3B
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
4A
Decline Crunch
3 Sets
8-12 Reps
4B
Face Pull
3 Sets
12-15 Reps
5A
Spider Curl
3 Sets
12-15 Reps
5B
Skull Crusher
3 Sets
8-12 Reps
6A
Reverse Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
6B
Gripper
3 Sets
8-12 Reps
Day 1
1
Seal Row
3 Sets
6-10 Reps
2
Bench Press (Barbell)
3 Sets
4-8 Reps
3A
Pull-Up (Weighted)
3 Sets
6-10 Reps
3B
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
4A
Hammer Curl
3 Sets
6-10 Reps
4B
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
5A
Decline Crunch
3 Sets
8-12 Reps
5B
Neck Curl
3 Sets
12-15 Reps
6A
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
6B
Incline Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
2
Back Extension (Weighted)
3 Sets
8-12 Reps
3A
Standing Calf Raise
3 Sets
12-15 Reps
3B
Decline Crunch
3 Sets
8-12 Reps
3C
Neck Extension
3 Sets
12-15 Reps
4
Lying Leg Curl
3 Sets
8-12 Reps
5
Hip Adductor (Machine)
3 Sets
8-12 Reps
6
Leg Extension
3 Sets
8-12 Reps
Day 3
1A
Overhead Press (Barbell)
3 Sets
4-6 Reps
1B
Chin-Up (Weighted)
3 Sets
6-10 Reps
2A
Larsen Press (Barbell)
3 Sets
4-8 Reps
2B
Powell Raise
3 Sets
8-12 Reps
3A
Incline Fly Press (Dumbbell)
3 Sets
6-10 Reps
3B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
4A
Hammer Curl
3 Sets
6-10 Reps
4B
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
5A
Decline Crunch
3 Sets
8-12 Reps
5B
Neck Curl
3 Sets
12-15 Reps
6A
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
6B
Incline Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Squat (Smith Machine)
3 Sets
6-10 Reps
3A
Standing Calf Raise
3 Sets
12-15 Reps
3B
Decline Crunch
3 Sets
8-12 Reps
3C
Neck Extension
3 Sets
12-15 Reps
4
Lying Leg Curl
3 Sets
8-12 Reps
5
Hip Adductor (Machine)
3 Sets
8-12 Reps
6
Leg Extension
3 Sets
8-12 Reps
Day 5
1A
Dip (Weighted)
3 Sets
6-10 Reps
1B
Wide Grip Pull-Up
3 Sets
AMRAP
2A
JM Press
3 Sets
8-12 Reps
2B
Upright Row (Barbell)
3 Sets
12-15 Reps
3A
Preacher Curl (Barbell)
3 Sets
6-10 Reps
3B
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
4A
Decline Crunch
3 Sets
8-12 Reps
4B
Face Pull
3 Sets
12-15 Reps
5A
Spider Curl
3 Sets
12-15 Reps
5B
Skull Crusher
3 Sets
8-12 Reps
6A
Reverse Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
6B
Gripper
3 Sets
8-12 Reps
Day 1
1
Seal Row
3 Sets
6-10 Reps
2
Bench Press (Barbell)
3 Sets
4-8 Reps
3A
Pull-Up (Weighted)
3 Sets
6-10 Reps
3B
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
4A
Hammer Curl
3 Sets
6-10 Reps
4B
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
5A
Decline Crunch
3 Sets
8-12 Reps
5B
Neck Curl
3 Sets
12-15 Reps
6A
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
6B
Incline Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
2
Back Extension (Weighted)
3 Sets
8-12 Reps
3A
Standing Calf Raise
3 Sets
12-15 Reps
3B
Decline Crunch
3 Sets
8-12 Reps
3C
Neck Extension
3 Sets
12-15 Reps
4
Lying Leg Curl
3 Sets
8-12 Reps
5
Hip Adductor (Machine)
3 Sets
8-12 Reps
6
Leg Extension
3 Sets
8-12 Reps
Day 3
1A
Overhead Press (Barbell)
3 Sets
4-6 Reps
1B
Chin-Up (Weighted)
3 Sets
6-10 Reps
2A
Larsen Press (Barbell)
3 Sets
4-8 Reps
2B
Powell Raise
3 Sets
8-12 Reps
3A
Incline Fly Press (Dumbbell)
3 Sets
6-10 Reps
3B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
4A
Hammer Curl
3 Sets
6-10 Reps
4B
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
5A
Decline Crunch
3 Sets
8-12 Reps
5B
Neck Curl
3 Sets
12-15 Reps
6A
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
6B
Incline Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Squat (Smith Machine)
3 Sets
6-10 Reps
3A
Standing Calf Raise
3 Sets
12-15 Reps
3B
Decline Crunch
3 Sets
8-12 Reps
3C
Neck Extension
3 Sets
12-15 Reps
4
Lying Leg Curl
3 Sets
8-12 Reps
5
Hip Adductor (Machine)
3 Sets
8-12 Reps
6
Leg Extension
3 Sets
8-12 Reps
Day 5
1A
Dip (Weighted)
3 Sets
6-10 Reps
1B
Wide Grip Pull-Up
3 Sets
AMRAP
2A
JM Press
3 Sets
8-12 Reps
2B
Upright Row (Barbell)
3 Sets
12-15 Reps
3A
Preacher Curl (Barbell)
3 Sets
6-10 Reps
3B
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
4A
Decline Crunch
3 Sets
8-12 Reps
4B
Face Pull
3 Sets
12-15 Reps
5A
Spider Curl
3 Sets
12-15 Reps
5B
Skull Crusher
3 Sets
8-12 Reps
6A
Reverse Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
6B
Gripper
3 Sets
8-12 Reps
Day 1
1
Seal Row
3 Sets
6-10 Reps
2
Bench Press (Barbell)
3 Sets
4-8 Reps
3A
Pull-Up (Weighted)
3 Sets
6-10 Reps
3B
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
4A
Hammer Curl
3 Sets
6-10 Reps
4B
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
5A
Decline Crunch
3 Sets
8-12 Reps
5B
Neck Curl
3 Sets
12-15 Reps
6A
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
6B
Incline Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
2
Back Extension (Weighted)
3 Sets
8-12 Reps
3A
Standing Calf Raise
3 Sets
12-15 Reps
3B
Decline Crunch
3 Sets
8-12 Reps
3C
Neck Extension
3 Sets
12-15 Reps
4
Lying Leg Curl
3 Sets
8-12 Reps
5
Hip Adductor (Machine)
3 Sets
8-12 Reps
6
Leg Extension
3 Sets
8-12 Reps
Day 3
1A
Overhead Press (Barbell)
3 Sets
4-6 Reps
1B
Chin-Up (Weighted)
3 Sets
6-10 Reps
2A
Larsen Press (Barbell)
3 Sets
4-8 Reps
2B
Powell Raise
3 Sets
8-12 Reps
3A
Incline Fly Press (Dumbbell)
3 Sets
6-10 Reps
3B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
4A
Hammer Curl
3 Sets
6-10 Reps
4B
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
5A
Decline Crunch
3 Sets
8-12 Reps
5B
Neck Curl
3 Sets
12-15 Reps
6A
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
6B
Incline Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Squat (Smith Machine)
3 Sets
6-10 Reps
3A
Standing Calf Raise
3 Sets
12-15 Reps
3B
Decline Crunch
3 Sets
8-12 Reps
3C
Neck Extension
3 Sets
12-15 Reps
4
Lying Leg Curl
3 Sets
8-12 Reps
5
Hip Adductor (Machine)
3 Sets
8-12 Reps
6
Leg Extension
3 Sets
8-12 Reps
Day 5
1A
Dip (Weighted)
3 Sets
6-10 Reps
1B
Wide Grip Pull-Up
3 Sets
AMRAP
2A
JM Press
3 Sets
8-12 Reps
2B
Upright Row (Barbell)
3 Sets
12-15 Reps
3A
Preacher Curl (Barbell)
3 Sets
6-10 Reps
3B
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
4A
Decline Crunch
3 Sets
8-12 Reps
4B
Face Pull
3 Sets
12-15 Reps
5A
Spider Curl
3 Sets
12-15 Reps
5B
Skull Crusher
3 Sets
8-12 Reps
6A
Reverse Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
6B
Gripper
3 Sets
8-12 Reps
Day 1
1
Seal Row
3 Sets
6-10 Reps
2
Bench Press (Barbell)
3 Sets
4-8 Reps
3A
Pull-Up (Weighted)
3 Sets
6-10 Reps
3B
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
4A
Hammer Curl
3 Sets
6-10 Reps
4B
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
5A
Decline Crunch
3 Sets
8-12 Reps
5B
Neck Curl
3 Sets
12-15 Reps
6A
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
6B
Incline Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
2
Back Extension (Weighted)
3 Sets
8-12 Reps
3A
Standing Calf Raise
3 Sets
12-15 Reps
3B
Decline Crunch
3 Sets
8-12 Reps
3C
Neck Extension
3 Sets
12-15 Reps
4
Lying Leg Curl
3 Sets
8-12 Reps
5
Hip Adductor (Machine)
3 Sets
8-12 Reps
6
Leg Extension
3 Sets
8-12 Reps
Day 3
1A
Overhead Press (Barbell)
3 Sets
4-6 Reps
1B
Chin-Up (Weighted)
3 Sets
6-10 Reps
2A
Larsen Press (Barbell)
3 Sets
4-8 Reps
2B
Powell Raise
3 Sets
8-12 Reps
3A
Incline Fly Press (Dumbbell)
3 Sets
6-10 Reps
3B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
4A
Hammer Curl
3 Sets
6-10 Reps
4B
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
5A
Decline Crunch
3 Sets
8-12 Reps
5B
Neck Curl
3 Sets
12-15 Reps
6A
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
6B
Incline Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Squat (Smith Machine)
3 Sets
6-10 Reps
3A
Standing Calf Raise
3 Sets
12-15 Reps
3B
Decline Crunch
3 Sets
8-12 Reps
3C
Neck Extension
3 Sets
12-15 Reps
4
Lying Leg Curl
3 Sets
8-12 Reps
5
Hip Adductor (Machine)
3 Sets
8-12 Reps
6
Leg Extension
3 Sets
8-12 Reps
Day 5
1A
Dip (Weighted)
3 Sets
6-10 Reps
1B
Wide Grip Pull-Up
3 Sets
AMRAP
2A
JM Press
3 Sets
8-12 Reps
2B
Upright Row (Barbell)
3 Sets
12-15 Reps
3A
Preacher Curl (Barbell)
3 Sets
6-10 Reps
3B
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
4A
Decline Crunch
3 Sets
8-12 Reps
4B
Face Pull
3 Sets
12-15 Reps
5A
Spider Curl
3 Sets
12-15 Reps
5B
Skull Crusher
3 Sets
8-12 Reps
6A
Reverse Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
6B
Gripper
3 Sets
8-12 Reps
Day 1
1
Seal Row
3 Sets
6-10 Reps
2
Bench Press (Barbell)
3 Sets
4-8 Reps
3A
Pull-Up (Weighted)
3 Sets
6-10 Reps
3B
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
4A
Hammer Curl
3 Sets
6-10 Reps
4B
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
5A
Decline Crunch
3 Sets
8-12 Reps
5B
Neck Curl
3 Sets
12-15 Reps
6A
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
6B
Incline Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
2
Back Extension (Weighted)
3 Sets
8-12 Reps
3A
Standing Calf Raise
3 Sets
12-15 Reps
3B
Decline Crunch
3 Sets
8-12 Reps
3C
Neck Extension
3 Sets
12-15 Reps
4
Lying Leg Curl
3 Sets
8-12 Reps
5
Hip Adductor (Machine)
3 Sets
8-12 Reps
6
Leg Extension
3 Sets
8-12 Reps
Day 3
1A
Overhead Press (Barbell)
3 Sets
4-6 Reps
1B
Chin-Up (Weighted)
3 Sets
6-10 Reps
2A
Larsen Press (Barbell)
3 Sets
4-8 Reps
2B
Powell Raise
3 Sets
8-12 Reps
3A
Incline Fly Press (Dumbbell)
3 Sets
6-10 Reps
3B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
4A
Hammer Curl
3 Sets
6-10 Reps
4B
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
5A
Decline Crunch
3 Sets
8-12 Reps
5B
Neck Curl
3 Sets
12-15 Reps
6A
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
6B
Incline Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Squat (Smith Machine)
3 Sets
6-10 Reps
3A
Standing Calf Raise
3 Sets
12-15 Reps
3B
Decline Crunch
3 Sets
8-12 Reps
3C
Neck Extension
3 Sets
12-15 Reps
4
Lying Leg Curl
3 Sets
8-12 Reps
5
Hip Adductor (Machine)
3 Sets
8-12 Reps
6
Leg Extension
3 Sets
8-12 Reps
Day 5
1A
Dip (Weighted)
3 Sets
6-10 Reps
1B
Wide Grip Pull-Up
3 Sets
AMRAP
2A
JM Press
3 Sets
8-12 Reps
2B
Upright Row (Barbell)
3 Sets
12-15 Reps
3A
Preacher Curl (Barbell)
3 Sets
6-10 Reps
3B
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
4A
Decline Crunch
3 Sets
8-12 Reps
4B
Face Pull
3 Sets
12-15 Reps
5A
Spider Curl
3 Sets
12-15 Reps
5B
Skull Crusher
3 Sets
8-12 Reps
6A
Reverse Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
6B
Gripper
3 Sets
8-12 Reps