logo
Bodybuilding with weighted dips and pull-ups
by Amadeus555
5 athletes joined
Program Description
High volume full body Heavily modified Bald Omni-Man's program Bald Swordman with peaking phase for weighted dips and pull-ups. Disregard the prescribed days in the program and train every other day or when you are recovered, just like in the original program (so you should train, 3 or 4 days per week), I recommend 2 days of rest between days 3 and 4. You can add more sets to weighted dips and pull-ups for additional volume. After the last week of the program, deload on all upper body exercises and test your one rep max on dips and pull-ups. Rest 90 seconds to 2 minutes on isolation, 3 to 5 minutes on weighted dips and pull-ups, and 2 to 3 minutes on the rest of the compounds. For the full understanding of the program, read the descriptions above the exercises (the app sometimes doesn't let me put the variation of the exercise which i wanted, fell free to change the exercises for other variations that you like, that are similar enough to the original exercise).If you don't understand the metods like double progression or rep goal system, go check out the original Bald Omni-Man's program.
Program Overview
Level
Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Mar 12, 2024 10:07
Last Edited
Jun 04, 2024 11:40
down_app
Week 1
1 / 12 Weeks
Day 1
1
Leg Press
4 Sets
8-15 Reps
2
Platz Squat
2 Sets
5-8 Reps
3
neck work
5 Sets
12-20 Reps
4
Guillotine Press
4 Sets
7-12 Reps
5
Lu raises
3 Sets
12-20 Reps
6
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
7
Incline Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
8
Hanging Leg Raise
1 Set
46 Reps
Day 2
1A
Pullover (Dumbbell)
4 Sets
7-12 Reps
1B
Neck Work
4 Sets
10-15 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
12-20 Reps
3
Bent Over Row (Barbell)
3 Sets
8-15 Reps
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
5
Lying Leg Curl
3 Sets
8-12 Reps
6
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
7A
Sit Up
5 Sets
10-15 Reps
7B
Standing Calf Raise
5 Sets
10-20 Reps
Day 5
1
Neck Work
5 Sets
12-20 Reps
2
Shoulder Press (Plate Loaded)
4 Sets
5-9 Reps
3
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
4
Bent Over Row (Barbell)
3 Sets
8-12 Reps
5A
Hanging Leg Raise
5 Sets
8-15 Reps
5B
Seated Calf Raise
5 Sets
10-20 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
7A
Lying Leg Curl
3 Sets
8-12 Reps
7B
Tricep Rope Push Down (Cable)
3 Sets
20-25 Reps
Day 3
1
Neck Work
5 Sets
12-20 Reps
2
Dip (Weighted)
3 Sets
7-12 Reps
3
Leg Press
4 Sets
7-12 Reps
4
Chest Fly (Machine)
3 Sets
8-12 Reps
5
Hip Adductor (Machine)
3 Sets
15-25 Reps
6
Sit Up
1 Set
46 Reps
7
Standing Calf Raise
5 Sets
10-20 Reps
8
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
9A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
9B
French Press
3 Sets
5-12 Reps
10
Leg Extension
1 Set
36 Reps
Day 4
1
Pull-Up (Weighted)
3 Sets
7-12 Reps
2A
Bench Press (Barbell)
4 Sets
6-10 Reps
2B
Pull-Up (Bodyweight)
3 Sets
8-15 Reps
3A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
3B
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
4A
JM Press
2 Sets
8-12 Reps
4B
Reverse Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
5A
Leg Extension
5 Sets
10-15 Reps
5B
Neck Work
4 Sets
10-15 Reps
Day 1
1
Leg Press
4 Sets
8-15 Reps
2
Platz Squat
2 Sets
5-8 Reps
3
neck work
5 Sets
12-20 Reps
4
Guillotine Press
4 Sets
7-12 Reps
5
Lu raises
3 Sets
12-20 Reps
6
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
7
Incline Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
8
Hanging Leg Raise
1 Set
46 Reps
Day 2
1A
Pullover (Dumbbell)
4 Sets
7-12 Reps
1B
Neck Work
4 Sets
10-15 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
12-20 Reps
3
Bent Over Row (Barbell)
3 Sets
8-15 Reps
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
5
Lying Leg Curl
3 Sets
8-12 Reps
6
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
7A
Sit Up
5 Sets
10-15 Reps
7B
Standing Calf Raise
5 Sets
10-20 Reps
Day 5
1
Neck Work
5 Sets
12-20 Reps
2
Shoulder Press (Plate Loaded)
4 Sets
5-9 Reps
3
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
4
Bent Over Row (Barbell)
3 Sets
8-12 Reps
5A
Hanging Leg Raise
5 Sets
8-15 Reps
5B
Seated Calf Raise
5 Sets
10-20 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
7A
Lying Leg Curl
3 Sets
8-12 Reps
7B
Tricep Rope Push Down (Cable)
3 Sets
20-25 Reps
Day 3
1
Neck Work
5 Sets
12-20 Reps
2
Dip (Weighted)
3 Sets
6 Reps
@7-8
3
Leg Press
4 Sets
7-12 Reps
4
Chest Fly (Machine)
3 Sets
8-12 Reps
5
Hip Adductor (Machine)
3 Sets
15-25 Reps
6
Sit Up
1 Set
46 Reps
7
Standing Calf Raise
5 Sets
10-20 Reps
8
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
9A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
9B
French Press
3 Sets
5-12 Reps
10
Leg Extension
1 Set
36 Reps
Day 4
1
Pull-Up (Weighted)
3 Sets
6 Reps
@7-8
2A
Bench Press (Barbell)
4 Sets
6-10 Reps
2B
Pull-Up (Bodyweight)
3 Sets
8-15 Reps
3A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
3B
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
4A
JM Press
2 Sets
8-12 Reps
4B
Reverse Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
5A
Leg Extension
5 Sets
10-15 Reps
5B
Neck Work
4 Sets
10-15 Reps
Day 1
1
Leg Press
4 Sets
8-15 Reps
2
Platz Squat
2 Sets
5-8 Reps
3
neck work
5 Sets
12-20 Reps
4
Guillotine Press
4 Sets
7-12 Reps
5
Lu raises
3 Sets
12-20 Reps
6
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
7
Incline Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
8
Hanging Leg Raise
1 Set
46 Reps
Day 2
1A
Pullover (Dumbbell)
4 Sets
7-12 Reps
1B
Neck Work
4 Sets
10-15 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
12-20 Reps
3
Bent Over Row (Barbell)
3 Sets
8-15 Reps
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
5
Lying Leg Curl
3 Sets
8-12 Reps
6
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
7A
Sit Up
5 Sets
10-15 Reps
7B
Standing Calf Raise
5 Sets
10-20 Reps
Day 5
1
Neck Work
5 Sets
12-20 Reps
2
Shoulder Press (Plate Loaded)
4 Sets
5-9 Reps
3
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
4
Bent Over Row (Barbell)
3 Sets
8-12 Reps
5A
Hanging Leg Raise
5 Sets
8-15 Reps
5B
Seated Calf Raise
5 Sets
10-20 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
7A
Lying Leg Curl
3 Sets
8-12 Reps
7B
Tricep Rope Push Down (Cable)
3 Sets
20-25 Reps
Day 3
1
Neck Work
5 Sets
12-20 Reps
2
Dip (Weighted)
3 Sets
5 Reps
@7-8
3
Leg Press
4 Sets
7-12 Reps
4
Chest Fly (Machine)
3 Sets
8-12 Reps
5
Hip Adductor (Machine)
3 Sets
15-25 Reps
6
Sit Up
1 Set
46 Reps
7
Standing Calf Raise
5 Sets
10-20 Reps
8
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
9A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
9B
French Press
3 Sets
5-12 Reps
10
Leg Extension
1 Set
36 Reps
Day 4
1
Pull-Up (Weighted)
3 Sets
5 Reps
@7-8
2A
Bench Press (Barbell)
4 Sets
6-10 Reps
2B
Pull-Up (Bodyweight)
3 Sets
8-15 Reps
3A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
3B
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
4A
JM Press
2 Sets
8-12 Reps
4B
Reverse Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
5A
Leg Extension
5 Sets
10-15 Reps
5B
Neck Work
4 Sets
10-15 Reps
Day 1
1
Leg Press
4 Sets
8-15 Reps
2
Platz Squat
2 Sets
5-8 Reps
3
neck work
5 Sets
12-20 Reps
4
Guillotine Press
4 Sets
7-12 Reps
5
Lu raises
3 Sets
12-20 Reps
6
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
7
Incline Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
8
Hanging Leg Raise
1 Set
46 Reps
Day 2
1A
Pullover (Dumbbell)
4 Sets
7-12 Reps
1B
Neck Work
4 Sets
10-15 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
12-20 Reps
3
Bent Over Row (Barbell)
3 Sets
8-15 Reps
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
5
Lying Leg Curl
3 Sets
8-12 Reps
6
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
7A
Sit Up
5 Sets
10-15 Reps
7B
Standing Calf Raise
5 Sets
10-20 Reps
Day 5
1
Neck Work
5 Sets
12-20 Reps
2
Shoulder Press (Plate Loaded)
4 Sets
5-9 Reps
3
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
4
Bent Over Row (Barbell)
3 Sets
8-12 Reps
5A
Hanging Leg Raise
5 Sets
8-15 Reps
5B
Seated Calf Raise
5 Sets
10-20 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
7A
Lying Leg Curl
3 Sets
8-12 Reps
7B
Tricep Rope Push Down (Cable)
3 Sets
20-25 Reps
Day 3
1
Neck Work
5 Sets
12-20 Reps
2
Dip (Weighted)
4 Sets
3 Reps
@7.5-8.5
3
Leg Press
4 Sets
7-12 Reps
4
Chest Fly (Machine)
3 Sets
8-12 Reps
5
Hip Adductor (Machine)
3 Sets
15-25 Reps
6
Sit Up
1 Set
46 Reps
7
Standing Calf Raise
5 Sets
10-20 Reps
8
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
9A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
9B
French Press
3 Sets
5-12 Reps
10
Leg Extension
1 Set
36 Reps
Day 4
1
Pull-Up (Weighted)
4 Sets
3 Reps
@7.5-8.5
2A
Bench Press (Barbell)
4 Sets
6-10 Reps
2B
Pull-Up (Bodyweight)
3 Sets
8-15 Reps
3A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
3B
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
4A
JM Press
2 Sets
8-12 Reps
4B
Reverse Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
5A
Leg Extension
5 Sets
10-15 Reps
5B
Neck Work
4 Sets
10-15 Reps
Day 1
1
Leg Press
4 Sets
8-15 Reps
2
Platz Squat
2 Sets
5-8 Reps
3
neck work
5 Sets
12-20 Reps
4
Guillotine Press
4 Sets
7-12 Reps
5
Lu raises
3 Sets
12-20 Reps
6
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
7
Incline Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
8
Hanging Leg Raise
1 Set
46 Reps
Day 2
1A
Pullover (Dumbbell)
4 Sets
7-12 Reps
1B
Neck Work
4 Sets
10-15 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
12-20 Reps
3
Bent Over Row (Barbell)
3 Sets
8-15 Reps
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
5
Lying Leg Curl
3 Sets
8-12 Reps
6
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
7A
Sit Up
5 Sets
10-15 Reps
7B
Standing Calf Raise
5 Sets
10-20 Reps
Day 5
1
Neck Work
5 Sets
12-20 Reps
2
Shoulder Press (Plate Loaded)
4 Sets
5-9 Reps
3
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
4
Bent Over Row (Barbell)
3 Sets
8-12 Reps
5A
Hanging Leg Raise
5 Sets
8-15 Reps
5B
Seated Calf Raise
5 Sets
10-20 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
7A
Lying Leg Curl
3 Sets
8-12 Reps
7B
Tricep Rope Push Down (Cable)
3 Sets
20-25 Reps
Day 3
1
Neck Work
5 Sets
12-20 Reps
2
Dip (Weighted)
4 Sets
2 Reps
@8.5
3
Leg Press
4 Sets
7-12 Reps
4
Chest Fly (Machine)
3 Sets
8-12 Reps
5
Hip Adductor (Machine)
3 Sets
15-25 Reps
6
Sit Up
1 Set
46 Reps
7
Standing Calf Raise
5 Sets
10-20 Reps
8
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
9A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
9B
French Press
3 Sets
5-12 Reps
10
Leg Extension
1 Set
36 Reps
Day 4
1
Pull-Up (Weighted)
4 Sets
2 Reps
@8.5
2A
Bench Press (Barbell)
4 Sets
6-10 Reps
2B
Pull-Up (Bodyweight)
3 Sets
8-15 Reps
3A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
3B
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
4A
JM Press
2 Sets
8-12 Reps
4B
Reverse Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
5A
Leg Extension
5 Sets
10-15 Reps
5B
Neck Work
4 Sets
10-15 Reps
Day 1
1
Leg Press
4 Sets
8-15 Reps
2
Platz Squat
2 Sets
5-8 Reps
3
neck work
5 Sets
12-20 Reps
4
Guillotine Press
4 Sets
7-12 Reps
5
Lu raises
3 Sets
12-20 Reps
6
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
7
Incline Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
8
Hanging Leg Raise
1 Set
46 Reps
Day 2
1A
Pullover (Dumbbell)
4 Sets
7-12 Reps
1B
Neck Work
4 Sets
10-15 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
12-20 Reps
3
Bent Over Row (Barbell)
3 Sets
8-15 Reps
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
5
Lying Leg Curl
3 Sets
8-12 Reps
6
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
7A
Sit Up
5 Sets
10-15 Reps
7B
Standing Calf Raise
5 Sets
10-20 Reps
Day 5
1
Neck Work
5 Sets
12-20 Reps
2
Shoulder Press (Plate Loaded)
4 Sets
5-9 Reps
3
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
4
Bent Over Row (Barbell)
3 Sets
8-12 Reps
5A
Hanging Leg Raise
5 Sets
8-15 Reps
5B
Seated Calf Raise
5 Sets
10-20 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
7A
Lying Leg Curl
3 Sets
8-12 Reps
7B
Tricep Rope Push Down (Cable)
3 Sets
20-25 Reps
Day 3
1
Neck Work
5 Sets
12-20 Reps
2
Dip (Weighted)
5 Sets
1 Reps
@9
3
Leg Press
4 Sets
7-12 Reps
4
Chest Fly (Machine)
3 Sets
8-12 Reps
5
Hip Adductor (Machine)
3 Sets
15-25 Reps
6
Sit Up
1 Set
46 Reps
7
Standing Calf Raise
5 Sets
10-20 Reps
8
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
9A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
9B
French Press
3 Sets
5-12 Reps
10
Leg Extension
1 Set
36 Reps
Day 4
1
Pull-Up (Weighted)
5 Sets
1 Reps
@9
2A
Bench Press (Barbell)
4 Sets
6-10 Reps
2B
Pull-Up (Bodyweight)
3 Sets
8-15 Reps
3A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
3B
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
4A
JM Press
2 Sets
8-12 Reps
4B
Reverse Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
5A
Leg Extension
5 Sets
10-15 Reps
5B
Neck Work
4 Sets
10-15 Reps
Day 1
1
Leg Press
4 Sets
8-15 Reps
2
Platz Squat
2 Sets
5-8 Reps
3
neck work
5 Sets
12-20 Reps
4
Guillotine Press
4 Sets
7-12 Reps
5
Lu raises
3 Sets
12-20 Reps
6
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
7
Incline Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
8
Hanging Leg Raise
1 Set
46 Reps
Day 2
1A
Pullover (Dumbbell)
4 Sets
7-12 Reps
1B
Neck Work
4 Sets
10-15 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
12-20 Reps
3
Bent Over Row (Barbell)
3 Sets
8-15 Reps
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
5
Lying Leg Curl
3 Sets
8-12 Reps
6
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
7A
Sit Up
5 Sets
10-15 Reps
7B
Standing Calf Raise
5 Sets
10-20 Reps
Day 5
1
Neck Work
5 Sets
12-20 Reps
2
Shoulder Press (Plate Loaded)
4 Sets
5-9 Reps
3
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
4
Bent Over Row (Barbell)
3 Sets
8-12 Reps
5A
Hanging Leg Raise
5 Sets
8-15 Reps
5B
Seated Calf Raise
5 Sets
10-20 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
7A
Lying Leg Curl
3 Sets
8-12 Reps
7B
Tricep Rope Push Down (Cable)
3 Sets
20-25 Reps
Day 3
1
Neck Work
5 Sets
12-20 Reps
2
Dip (Weighted)
3 Sets
4 Reps
@7.5-8
3
Leg Press
4 Sets
7-12 Reps
4
Chest Fly (Machine)
3 Sets
8-12 Reps
5
Hip Adductor (Machine)
3 Sets
15-25 Reps
6
Sit Up
1 Set
46 Reps
7
Standing Calf Raise
5 Sets
10-20 Reps
8
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
9A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
9B
French Press
3 Sets
5-12 Reps
10
Leg Extension
1 Set
36 Reps
Day 4
1
Pull-Up (Weighted)
3 Sets
4 Reps
@7.5-8
2A
Bench Press (Barbell)
4 Sets
6-10 Reps
2B
Pull-Up (Bodyweight)
3 Sets
8-15 Reps
3A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
3B
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
4A
JM Press
2 Sets
8-12 Reps
4B
Reverse Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
5A
Leg Extension
5 Sets
10-15 Reps
5B
Neck Work
4 Sets
10-15 Reps
Day 1
1
Leg Press
4 Sets
8-15 Reps
2
Platz Squat
2 Sets
5-8 Reps
3
neck work
5 Sets
12-20 Reps
4
Guillotine Press
4 Sets
7-12 Reps
5
Lu raises
3 Sets
12-20 Reps
6
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
7
Incline Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
8
Hanging Leg Raise
1 Set
46 Reps
Day 2
1A
Pullover (Dumbbell)
4 Sets
7-12 Reps
1B
Neck Work
4 Sets
10-15 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
12-20 Reps
3
Bent Over Row (Barbell)
3 Sets
8-15 Reps
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
5
Lying Leg Curl
3 Sets
8-12 Reps
6
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
7A
Sit Up
5 Sets
10-15 Reps
7B
Standing Calf Raise
5 Sets
10-20 Reps
Day 5
1
Neck Work
5 Sets
12-20 Reps
2
Shoulder Press (Plate Loaded)
4 Sets
5-9 Reps
3
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
4
Bent Over Row (Barbell)
3 Sets
8-12 Reps
5A
Hanging Leg Raise
5 Sets
8-15 Reps
5B
Seated Calf Raise
5 Sets
10-20 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
7A
Lying Leg Curl
3 Sets
8-12 Reps
7B
Tricep Rope Push Down (Cable)
3 Sets
20-25 Reps
Day 3
1
Neck Work
5 Sets
12-20 Reps
2
Dip (Weighted)
4 Sets
3 Reps
@8
3
Leg Press
4 Sets
7-12 Reps
4
Chest Fly (Machine)
3 Sets
8-12 Reps
5
Hip Adductor (Machine)
3 Sets
15-25 Reps
6
Sit Up
1 Set
46 Reps
7
Standing Calf Raise
5 Sets
10-20 Reps
8
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
9A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
9B
French Press
3 Sets
5-12 Reps
10
Leg Extension
1 Set
36 Reps
Day 4
1
Pull-Up (Weighted)
4 Sets
3 Reps
@8
2A
Bench Press (Barbell)
4 Sets
6-10 Reps
2B
Pull-Up (Bodyweight)
3 Sets
8-15 Reps
3A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
3B
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
4A
JM Press
2 Sets
8-12 Reps
4B
Reverse Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
5A
Leg Extension
5 Sets
10-15 Reps
5B
Neck Work
4 Sets
10-15 Reps
Day 1
1
Leg Press
4 Sets
8-15 Reps
2
Platz Squat
2 Sets
5-8 Reps
3
neck work
5 Sets
12-20 Reps
4
Guillotine Press
4 Sets
7-12 Reps
5
Lu raises
3 Sets
12-20 Reps
6
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
7
Incline Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
8
Hanging Leg Raise
1 Set
46 Reps
Day 2
1A
Pullover (Dumbbell)
4 Sets
7-12 Reps
1B
Neck Work
4 Sets
10-15 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
12-20 Reps
3
Bent Over Row (Barbell)
3 Sets
8-15 Reps
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
5
Lying Leg Curl
3 Sets
8-12 Reps
6
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
7A
Sit Up
5 Sets
10-15 Reps
7B
Standing Calf Raise
5 Sets
10-20 Reps
Day 5
1
Neck Work
5 Sets
12-20 Reps
2
Shoulder Press (Plate Loaded)
4 Sets
5-9 Reps
3
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
4
Bent Over Row (Barbell)
3 Sets
8-12 Reps
5A
Hanging Leg Raise
5 Sets
8-15 Reps
5B
Seated Calf Raise
5 Sets
10-20 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
7A
Lying Leg Curl
3 Sets
8-12 Reps
7B
Tricep Rope Push Down (Cable)
3 Sets
20-25 Reps
Day 3
1
Neck Work
5 Sets
12-20 Reps
2
Dip (Weighted)
4 Sets
2 Reps
@8.5
3
Leg Press
4 Sets
7-12 Reps
4
Chest Fly (Machine)
3 Sets
8-12 Reps
5
Hip Adductor (Machine)
3 Sets
15-25 Reps
6
Sit Up
1 Set
46 Reps
7
Standing Calf Raise
5 Sets
10-20 Reps
8
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
9A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
9B
French Press
3 Sets
5-12 Reps
10
Leg Extension
1 Set
36 Reps
Day 4
1
Pull-Up (Weighted)
4 Sets
2 Reps
@8.5
2A
Bench Press (Barbell)
4 Sets
6-10 Reps
2B
Pull-Up (Bodyweight)
3 Sets
8-15 Reps
3A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
3B
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
4A
JM Press
2 Sets
8-12 Reps
4B
Reverse Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
5A
Leg Extension
5 Sets
10-15 Reps
5B
Neck Work
4 Sets
10-15 Reps
Day 1
1
Leg Press
4 Sets
8-15 Reps
2
Platz Squat
2 Sets
5-8 Reps
3
neck work
5 Sets
12-20 Reps
4
Guillotine Press
4 Sets
7-12 Reps
5
Lu raises
3 Sets
12-20 Reps
6
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
7
Incline Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
8
Hanging Leg Raise
1 Set
46 Reps
Day 2
1A
Pullover (Dumbbell)
4 Sets
7-12 Reps
1B
Neck Work
4 Sets
10-15 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
12-20 Reps
3
Bent Over Row (Barbell)
3 Sets
8-15 Reps
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
5
Lying Leg Curl
3 Sets
8-12 Reps
6
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
7A
Sit Up
5 Sets
10-15 Reps
7B
Standing Calf Raise
5 Sets
10-20 Reps
Day 5
1
Neck Work
5 Sets
12-20 Reps
2
Shoulder Press (Plate Loaded)
4 Sets
5-9 Reps
3
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
4
Bent Over Row (Barbell)
3 Sets
8-12 Reps
5A
Hanging Leg Raise
5 Sets
8-15 Reps
5B
Seated Calf Raise
5 Sets
10-20 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
7A
Lying Leg Curl
3 Sets
8-12 Reps
7B
Tricep Rope Push Down (Cable)
3 Sets
20-25 Reps
Day 3
1
Neck Work
5 Sets
12-20 Reps
2
Dip (Weighted)
2 Sets
2 Reps
@8.5-9
3
Leg Press
4 Sets
7-12 Reps
4
Chest Fly (Machine)
3 Sets
8-12 Reps
5
Hip Adductor (Machine)
3 Sets
15-25 Reps
6
Sit Up
1 Set
46 Reps
7
Standing Calf Raise
5 Sets
10-20 Reps
8
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
9A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
9B
French Press
3 Sets
5-12 Reps
10
Leg Extension
1 Set
36 Reps
Day 4
1
Pull-Up (Weighted)
2 Sets
2 Reps
@8.5-9
2A
Bench Press (Barbell)
4 Sets
6-10 Reps
2B
Pull-Up (Bodyweight)
3 Sets
8-15 Reps
3A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
3B
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
4A
JM Press
2 Sets
8-12 Reps
4B
Reverse Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
5A
Leg Extension
5 Sets
10-15 Reps
5B
Neck Work
4 Sets
10-15 Reps
Day 1
1
Leg Press
4 Sets
8-15 Reps
2
Platz Squat
2 Sets
5-8 Reps
3
neck work
5 Sets
12-20 Reps
4
Guillotine Press
4 Sets
7-12 Reps
5
Lu raises
3 Sets
12-20 Reps
6
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
7
Incline Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
8
Hanging Leg Raise
1 Set
46 Reps
Day 2
1A
Pullover (Dumbbell)
4 Sets
7-12 Reps
1B
Neck Work
4 Sets
10-15 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
12-20 Reps
3
Bent Over Row (Barbell)
3 Sets
8-15 Reps
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
5
Lying Leg Curl
3 Sets
8-12 Reps
6
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
7A
Sit Up
5 Sets
10-15 Reps
7B
Standing Calf Raise
5 Sets
10-20 Reps
Day 5
1
Neck Work
5 Sets
12-20 Reps
2
Shoulder Press (Plate Loaded)
4 Sets
5-9 Reps
3
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
4
Bent Over Row (Barbell)
3 Sets
8-12 Reps
5A
Hanging Leg Raise
5 Sets
8-15 Reps
5B
Seated Calf Raise
5 Sets
10-20 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
7A
Lying Leg Curl
3 Sets
8-12 Reps
7B
Tricep Rope Push Down (Cable)
3 Sets
20-25 Reps
Day 3
1
Neck Work
5 Sets
12-20 Reps
2
Dip (Weighted)
2 Sets
1 Reps
@9
3
Leg Press
4 Sets
7-12 Reps
4
Chest Fly (Machine)
3 Sets
8-12 Reps
5
Hip Adductor (Machine)
3 Sets
15-25 Reps
6
Sit Up
1 Set
46 Reps
7
Standing Calf Raise
5 Sets
10-20 Reps
8
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
9A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
9B
French Press
3 Sets
5-12 Reps
10
Leg Extension
1 Set
36 Reps
Day 4
1
Pull-Up (Weighted)
2 Sets
1 Reps
@9
2A
Bench Press (Barbell)
4 Sets
6-10 Reps
2B
Pull-Up (Bodyweight)
3 Sets
8-15 Reps
3A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
3B
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
4A
JM Press
2 Sets
8-12 Reps
4B
Reverse Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
5A
Leg Extension
5 Sets
10-15 Reps
5B
Neck Work
4 Sets
10-15 Reps
Day 1
1
Leg Press
4 Sets
8-15 Reps
2
Platz Squat
2 Sets
5-8 Reps
3
neck work
5 Sets
12-20 Reps
4
Guillotine Press
4 Sets
7-12 Reps
5
Lu raises
3 Sets
12-20 Reps
6
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
7
Incline Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
8
Hanging Leg Raise
1 Set
46 Reps
Day 2
1A
Pullover (Dumbbell)
4 Sets
7-12 Reps
1B
Neck Work
4 Sets
10-15 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
12-20 Reps
3
Bent Over Row (Barbell)
3 Sets
8-15 Reps
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
5
Lying Leg Curl
3 Sets
8-12 Reps
6
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
7A
Sit Up
5 Sets
10-15 Reps
7B
Standing Calf Raise
5 Sets
10-20 Reps
Day 5
1
Neck Work
5 Sets
12-20 Reps
2
Shoulder Press (Plate Loaded)
4 Sets
5-9 Reps
3
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
4
Bent Over Row (Barbell)
3 Sets
8-12 Reps
5A
Hanging Leg Raise
5 Sets
8-15 Reps
5B
Seated Calf Raise
5 Sets
10-20 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
7A
Lying Leg Curl
3 Sets
8-12 Reps
7B
Tricep Rope Push Down (Cable)
3 Sets
20-25 Reps
Day 3
1
Neck Work
5 Sets
12-20 Reps
2
Dip (Weighted)
1 Set
1 Reps
@9-9.5
3
Leg Press
4 Sets
7-12 Reps
4
Chest Fly (Machine)
3 Sets
8-12 Reps
5
Hip Adductor (Machine)
3 Sets
15-25 Reps
6
Sit Up
1 Set
46 Reps
7
Standing Calf Raise
5 Sets
10-20 Reps
8
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
9A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
9B
French Press
3 Sets
5-12 Reps
10
Leg Extension
1 Set
36 Reps
Day 4
1
Pull-Up (Weighted)
1 Set
1 Reps
@9-9.5
2A
Bench Press (Barbell)
4 Sets
6-10 Reps
2B
Pull-Up (Bodyweight)
3 Sets
8-15 Reps
3A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
3B
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
4A
JM Press
2 Sets
8-12 Reps
4B
Reverse Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
5A
Leg Extension
5 Sets
10-15 Reps
5B
Neck Work
4 Sets
10-15 Reps