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Break Yourself
by Tone R.
Program Description
Hypertrophy through the big 3
Program Overview
Level
Novice
Goal
Powerbuilding, Bodybuilding, Powerlifting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
May 26, 2024 06:12
Last Edited
May 27, 2024 07:46
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Bench Press (Wide Grip)
2 Sets
10 Reps
3
JM Press
2 Sets
15 Reps
4
Incline Bench Press (Barbell)
2 Sets
15 Reps
5
French Press
2 Sets
15 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
20 Reps
7
Lat Pulldown
3 Sets
15 Reps
8
Bicep Curl (Dumbbell)
3 Sets
15 Reps
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
2
Front Squat (Barbell)
2 Sets
10 Reps
3
Leg Extension
3 Sets
15 Reps
4
Walking Lunge
3 Sets
15 Reps
5
Hamstring Curl
2 Sets
20 Reps
6
Leg Press
2 Sets
15 Reps
7
Romanian Deadlift (Barbell)
2 Sets
15 Reps
Day 3
1
Overhead Press (Machine)
3 Sets
10 Reps
2
Bench Press (Wide Grip)
2 Sets
10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
4
Skull Crusher
3 Sets
15 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
6
One Arm Lateral Raise (Dumbbell)
2 Sets
15 Reps
7
Single Arm Row (Dumbbell)
2 Sets
20 Reps
8
Lat Pulldown
2 Sets
15 Reps
9
Hammer Curl
2 Sets
15 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
10 Reps
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
3
Bent Over Row (Barbell)
3 Sets
15 Reps
4
Hamstring Curl
3 Sets
15 Reps
5
Leg Raise (Captain's Chair)
3 Sets
15 Reps
Day 5
1A
Bicep Curl (Dumbbell)
3 Sets
10 Reps
1B
Alternating Dumbbell Curl
3 Sets
10 Reps
1C
Seated Row (Cable)
3 Sets
10 Reps
1D
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
1E
Skull Crusher
3 Sets
10 Reps
2A
Seated Row (Cable)
3 Sets
10 Reps
2B
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
2C
Skull Crusher
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Bench Press (Wide Grip)
2 Sets
10 Reps
3
JM Press
2 Sets
15 Reps
4
Incline Bench Press (Barbell)
2 Sets
15 Reps
5
French Press
2 Sets
15 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
20 Reps
7
Lat Pulldown
3 Sets
15 Reps
8
Bicep Curl (Dumbbell)
3 Sets
15 Reps
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
2
Front Squat (Barbell)
2 Sets
10 Reps
3
Leg Extension
3 Sets
15 Reps
4
Walking Lunge
3 Sets
15 Reps
5
Hamstring Curl
2 Sets
20 Reps
6
Leg Press
2 Sets
15 Reps
7
Romanian Deadlift (Barbell)
2 Sets
15 Reps
Day 3
1
Overhead Press (Machine)
3 Sets
10 Reps
2
Bench Press (Wide Grip)
2 Sets
10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
4
Skull Crusher
3 Sets
15 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
6
One Arm Lateral Raise (Dumbbell)
2 Sets
15 Reps
7
Single Arm Row (Dumbbell)
2 Sets
20 Reps
8
Lat Pulldown
2 Sets
15 Reps
9
Hammer Curl
2 Sets
15 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
10 Reps
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
3
Bent Over Row (Barbell)
3 Sets
15 Reps
4
Hamstring Curl
3 Sets
15 Reps
5
Leg Raise (Captain's Chair)
3 Sets
15 Reps
Day 5
1A
Bicep Curl (Dumbbell)
3 Sets
10 Reps
1B
Alternating Dumbbell Curl
3 Sets
10 Reps
1C
Seated Row (Cable)
3 Sets
10 Reps
1D
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
1E
Skull Crusher
3 Sets
10 Reps
2A
Seated Row (Cable)
3 Sets
10 Reps
2B
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
2C
Skull Crusher
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Bench Press (Wide Grip)
2 Sets
10 Reps
3
JM Press
2 Sets
15 Reps
4
Incline Bench Press (Barbell)
2 Sets
15 Reps
5
French Press
2 Sets
15 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
20 Reps
7
Lat Pulldown
3 Sets
15 Reps
8
Bicep Curl (Dumbbell)
3 Sets
15 Reps
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
2
Front Squat (Barbell)
2 Sets
10 Reps
3
Leg Extension
3 Sets
15 Reps
4
Walking Lunge
3 Sets
15 Reps
5
Hamstring Curl
2 Sets
20 Reps
6
Leg Press
2 Sets
15 Reps
7
Romanian Deadlift (Barbell)
2 Sets
15 Reps
Day 3
1
Overhead Press (Machine)
3 Sets
10 Reps
2
Bench Press (Wide Grip)
2 Sets
10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
4
Skull Crusher
3 Sets
15 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
6
One Arm Lateral Raise (Dumbbell)
2 Sets
15 Reps
7
Single Arm Row (Dumbbell)
2 Sets
20 Reps
8
Lat Pulldown
2 Sets
15 Reps
9
Hammer Curl
2 Sets
15 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
10 Reps
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
3
Bent Over Row (Barbell)
3 Sets
15 Reps
4
Hamstring Curl
3 Sets
15 Reps
5
Leg Raise (Captain's Chair)
3 Sets
15 Reps
Day 5
1A
Bicep Curl (Dumbbell)
3 Sets
10 Reps
1B
Alternating Dumbbell Curl
3 Sets
10 Reps
1C
Seated Row (Cable)
3 Sets
10 Reps
1D
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
1E
Skull Crusher
3 Sets
10 Reps
2A
Seated Row (Cable)
3 Sets
10 Reps
2B
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
2C
Skull Crusher
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Bench Press (Wide Grip)
2 Sets
10 Reps
3
JM Press
2 Sets
15 Reps
4
Incline Bench Press (Barbell)
2 Sets
15 Reps
5
French Press
2 Sets
15 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
20 Reps
7
Lat Pulldown
3 Sets
15 Reps
8
Bicep Curl (Dumbbell)
3 Sets
15 Reps
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
2
Front Squat (Barbell)
2 Sets
10 Reps
3
Leg Extension
3 Sets
15 Reps
4
Walking Lunge
3 Sets
15 Reps
5
Hamstring Curl
2 Sets
20 Reps
6
Leg Press
2 Sets
15 Reps
7
Romanian Deadlift (Barbell)
2 Sets
15 Reps
Day 3
1
Overhead Press (Machine)
3 Sets
10 Reps
2
Bench Press (Wide Grip)
2 Sets
10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
4
Skull Crusher
3 Sets
15 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
6
One Arm Lateral Raise (Dumbbell)
2 Sets
15 Reps
7
Single Arm Row (Dumbbell)
2 Sets
20 Reps
8
Lat Pulldown
2 Sets
15 Reps
9
Hammer Curl
2 Sets
15 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
10 Reps
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
3
Bent Over Row (Barbell)
3 Sets
15 Reps
4
Hamstring Curl
3 Sets
15 Reps
5
Leg Raise (Captain's Chair)
3 Sets
15 Reps
Day 5
1A
Bicep Curl (Dumbbell)
3 Sets
10 Reps
1B
Alternating Dumbbell Curl
3 Sets
10 Reps
1C
Seated Row (Cable)
3 Sets
10 Reps
1D
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
1E
Skull Crusher
3 Sets
10 Reps
2A
Seated Row (Cable)
3 Sets
10 Reps
2B
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
2C
Skull Crusher
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Bench Press (Wide Grip)
2 Sets
10 Reps
3
JM Press
2 Sets
15 Reps
4
Incline Bench Press (Barbell)
2 Sets
15 Reps
5
French Press
2 Sets
15 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
20 Reps
7
Lat Pulldown
3 Sets
15 Reps
8
Bicep Curl (Dumbbell)
3 Sets
15 Reps
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
2
Front Squat (Barbell)
2 Sets
10 Reps
3
Leg Extension
3 Sets
15 Reps
4
Walking Lunge
3 Sets
15 Reps
5
Hamstring Curl
2 Sets
20 Reps
6
Leg Press
2 Sets
15 Reps
7
Romanian Deadlift (Barbell)
2 Sets
15 Reps
Day 3
1
Overhead Press (Machine)
3 Sets
10 Reps
2
Bench Press (Wide Grip)
2 Sets
10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
4
Skull Crusher
3 Sets
15 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
6
One Arm Lateral Raise (Dumbbell)
2 Sets
15 Reps
7
Single Arm Row (Dumbbell)
2 Sets
20 Reps
8
Lat Pulldown
2 Sets
15 Reps
9
Hammer Curl
2 Sets
15 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
10 Reps
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
3
Bent Over Row (Barbell)
3 Sets
15 Reps
4
Hamstring Curl
3 Sets
15 Reps
5
Leg Raise (Captain's Chair)
3 Sets
15 Reps
Day 5
1A
Bicep Curl (Dumbbell)
3 Sets
10 Reps
1B
Alternating Dumbbell Curl
3 Sets
10 Reps
1C
Seated Row (Cable)
3 Sets
10 Reps
1D
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
1E
Skull Crusher
3 Sets
10 Reps
2A
Seated Row (Cable)
3 Sets
10 Reps
2B
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
2C
Skull Crusher
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Bench Press (Wide Grip)
2 Sets
10 Reps
3
JM Press
2 Sets
15 Reps
4
Incline Bench Press (Barbell)
2 Sets
15 Reps
5
French Press
2 Sets
15 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
20 Reps
7
Lat Pulldown
3 Sets
15 Reps
8
Bicep Curl (Dumbbell)
3 Sets
15 Reps
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
2
Front Squat (Barbell)
2 Sets
10 Reps
3
Leg Extension
3 Sets
15 Reps
4
Walking Lunge
3 Sets
15 Reps
5
Hamstring Curl
2 Sets
20 Reps
6
Leg Press
2 Sets
15 Reps
7
Romanian Deadlift (Barbell)
2 Sets
15 Reps
Day 3
1
Overhead Press (Machine)
3 Sets
10 Reps
2
Bench Press (Wide Grip)
2 Sets
10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
4
Skull Crusher
3 Sets
15 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
6
One Arm Lateral Raise (Dumbbell)
2 Sets
15 Reps
7
Single Arm Row (Dumbbell)
2 Sets
20 Reps
8
Lat Pulldown
2 Sets
15 Reps
9
Hammer Curl
2 Sets
15 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
10 Reps
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
3
Bent Over Row (Barbell)
3 Sets
15 Reps
4
Hamstring Curl
3 Sets
15 Reps
5
Leg Raise (Captain's Chair)
3 Sets
15 Reps
Day 5
1A
Bicep Curl (Dumbbell)
3 Sets
10 Reps
1B
Alternating Dumbbell Curl
3 Sets
10 Reps
1C
Seated Row (Cable)
3 Sets
10 Reps
1D
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
1E
Skull Crusher
3 Sets
10 Reps
2A
Seated Row (Cable)
3 Sets
10 Reps
2B
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
2C
Skull Crusher
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Bench Press (Wide Grip)
2 Sets
10 Reps
3
JM Press
2 Sets
15 Reps
4
Incline Bench Press (Barbell)
2 Sets
15 Reps
5
French Press
2 Sets
15 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
20 Reps
7
Lat Pulldown
3 Sets
15 Reps
8
Bicep Curl (Dumbbell)
3 Sets
15 Reps
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
2
Front Squat (Barbell)
2 Sets
10 Reps
3
Leg Extension
3 Sets
15 Reps
4
Walking Lunge
3 Sets
15 Reps
5
Hamstring Curl
2 Sets
20 Reps
6
Leg Press
2 Sets
15 Reps
7
Romanian Deadlift (Barbell)
2 Sets
15 Reps
Day 3
1
Overhead Press (Machine)
3 Sets
10 Reps
2
Bench Press (Wide Grip)
2 Sets
10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
4
Skull Crusher
3 Sets
15 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
6
One Arm Lateral Raise (Dumbbell)
2 Sets
15 Reps
7
Single Arm Row (Dumbbell)
2 Sets
20 Reps
8
Lat Pulldown
2 Sets
15 Reps
9
Hammer Curl
2 Sets
15 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
10 Reps
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
3
Bent Over Row (Barbell)
3 Sets
15 Reps
4
Hamstring Curl
3 Sets
15 Reps
5
Leg Raise (Captain's Chair)
3 Sets
15 Reps
Day 5
1A
Bicep Curl (Dumbbell)
3 Sets
10 Reps
1B
Alternating Dumbbell Curl
3 Sets
10 Reps
1C
Seated Row (Cable)
3 Sets
10 Reps
1D
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
1E
Skull Crusher
3 Sets
10 Reps
2A
Seated Row (Cable)
3 Sets
10 Reps
2B
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
2C
Skull Crusher
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Bench Press (Wide Grip)
2 Sets
10 Reps
3
JM Press
2 Sets
15 Reps
4
Incline Bench Press (Barbell)
2 Sets
15 Reps
5
French Press
2 Sets
15 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
20 Reps
7
Lat Pulldown
3 Sets
15 Reps
8
Bicep Curl (Dumbbell)
3 Sets
15 Reps
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
2
Front Squat (Barbell)
2 Sets
10 Reps
3
Leg Extension
3 Sets
15 Reps
4
Walking Lunge
3 Sets
15 Reps
5
Hamstring Curl
2 Sets
20 Reps
6
Leg Press
2 Sets
15 Reps
7
Romanian Deadlift (Barbell)
2 Sets
15 Reps
Day 3
1
Overhead Press (Machine)
3 Sets
10 Reps
2
Bench Press (Wide Grip)
2 Sets
10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
4
Skull Crusher
3 Sets
15 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
6
One Arm Lateral Raise (Dumbbell)
2 Sets
15 Reps
7
Single Arm Row (Dumbbell)
2 Sets
20 Reps
8
Lat Pulldown
2 Sets
15 Reps
9
Hammer Curl
2 Sets
15 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
10 Reps
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
3
Bent Over Row (Barbell)
3 Sets
15 Reps
4
Hamstring Curl
3 Sets
15 Reps
5
Leg Raise (Captain's Chair)
3 Sets
15 Reps
Day 5
1A
Bicep Curl (Dumbbell)
3 Sets
10 Reps
1B
Alternating Dumbbell Curl
3 Sets
10 Reps
1C
Seated Row (Cable)
3 Sets
10 Reps
1D
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
1E
Skull Crusher
3 Sets
10 Reps
2A
Seated Row (Cable)
3 Sets
10 Reps
2B
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
2C
Skull Crusher
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Bench Press (Wide Grip)
2 Sets
10 Reps
3
JM Press
2 Sets
15 Reps
4
Incline Bench Press (Barbell)
2 Sets
15 Reps
5
French Press
2 Sets
15 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
20 Reps
7
Lat Pulldown
3 Sets
15 Reps
8
Bicep Curl (Dumbbell)
3 Sets
15 Reps
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
2
Front Squat (Barbell)
2 Sets
10 Reps
3
Leg Extension
3 Sets
15 Reps
4
Walking Lunge
3 Sets
15 Reps
5
Hamstring Curl
2 Sets
20 Reps
6
Leg Press
2 Sets
15 Reps
7
Romanian Deadlift (Barbell)
2 Sets
15 Reps
Day 3
1
Overhead Press (Machine)
3 Sets
10 Reps
2
Bench Press (Wide Grip)
2 Sets
10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
4
Skull Crusher
3 Sets
15 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
6
One Arm Lateral Raise (Dumbbell)
2 Sets
15 Reps
7
Single Arm Row (Dumbbell)
2 Sets
20 Reps
8
Lat Pulldown
2 Sets
15 Reps
9
Hammer Curl
2 Sets
15 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
10 Reps
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
3
Bent Over Row (Barbell)
3 Sets
15 Reps
4
Hamstring Curl
3 Sets
15 Reps
5
Leg Raise (Captain's Chair)
3 Sets
15 Reps
Day 5
1A
Bicep Curl (Dumbbell)
3 Sets
10 Reps
1B
Alternating Dumbbell Curl
3 Sets
10 Reps
1C
Seated Row (Cable)
3 Sets
10 Reps
1D
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
1E
Skull Crusher
3 Sets
10 Reps
2A
Seated Row (Cable)
3 Sets
10 Reps
2B
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
2C
Skull Crusher
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Bench Press (Wide Grip)
2 Sets
10 Reps
3
JM Press
2 Sets
15 Reps
4
Incline Bench Press (Barbell)
2 Sets
15 Reps
5
French Press
2 Sets
15 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
20 Reps
7
Lat Pulldown
3 Sets
15 Reps
8
Bicep Curl (Dumbbell)
3 Sets
15 Reps
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
2
Front Squat (Barbell)
2 Sets
10 Reps
3
Leg Extension
3 Sets
15 Reps
4
Walking Lunge
3 Sets
15 Reps
5
Hamstring Curl
2 Sets
20 Reps
6
Leg Press
2 Sets
15 Reps
7
Romanian Deadlift (Barbell)
2 Sets
15 Reps
Day 3
1
Overhead Press (Machine)
3 Sets
10 Reps
2
Bench Press (Wide Grip)
2 Sets
10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
4
Skull Crusher
3 Sets
15 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
6
One Arm Lateral Raise (Dumbbell)
2 Sets
15 Reps
7
Single Arm Row (Dumbbell)
2 Sets
20 Reps
8
Lat Pulldown
2 Sets
15 Reps
9
Hammer Curl
2 Sets
15 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
10 Reps
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
3
Bent Over Row (Barbell)
3 Sets
15 Reps
4
Hamstring Curl
3 Sets
15 Reps
5
Leg Raise (Captain's Chair)
3 Sets
15 Reps
Day 5
1A
Bicep Curl (Dumbbell)
3 Sets
10 Reps
1B
Alternating Dumbbell Curl
3 Sets
10 Reps
1C
Seated Row (Cable)
3 Sets
10 Reps
1D
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
1E
Skull Crusher
3 Sets
10 Reps
2A
Seated Row (Cable)
3 Sets
10 Reps
2B
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
2C
Skull Crusher
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Bench Press (Wide Grip)
2 Sets
10 Reps
3
JM Press
2 Sets
15 Reps
4
Incline Bench Press (Barbell)
2 Sets
15 Reps
5
French Press
2 Sets
15 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
20 Reps
7
Lat Pulldown
3 Sets
15 Reps
8
Bicep Curl (Dumbbell)
3 Sets
15 Reps
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
2
Front Squat (Barbell)
2 Sets
10 Reps
3
Leg Extension
3 Sets
15 Reps
4
Walking Lunge
3 Sets
15 Reps
5
Hamstring Curl
2 Sets
20 Reps
6
Leg Press
2 Sets
15 Reps
7
Romanian Deadlift (Barbell)
2 Sets
15 Reps
Day 3
1
Overhead Press (Machine)
3 Sets
10 Reps
2
Bench Press (Wide Grip)
2 Sets
10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
4
Skull Crusher
3 Sets
15 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
6
One Arm Lateral Raise (Dumbbell)
2 Sets
15 Reps
7
Single Arm Row (Dumbbell)
2 Sets
20 Reps
8
Lat Pulldown
2 Sets
15 Reps
9
Hammer Curl
2 Sets
15 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
10 Reps
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
3
Bent Over Row (Barbell)
3 Sets
15 Reps
4
Hamstring Curl
3 Sets
15 Reps
5
Leg Raise (Captain's Chair)
3 Sets
15 Reps
Day 5
1A
Bicep Curl (Dumbbell)
3 Sets
10 Reps
1B
Alternating Dumbbell Curl
3 Sets
10 Reps
1C
Seated Row (Cable)
3 Sets
10 Reps
1D
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
1E
Skull Crusher
3 Sets
10 Reps
2A
Seated Row (Cable)
3 Sets
10 Reps
2B
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
2C
Skull Crusher
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Bench Press (Wide Grip)
2 Sets
10 Reps
3
JM Press
2 Sets
15 Reps
4
Incline Bench Press (Barbell)
2 Sets
15 Reps
5
French Press
2 Sets
15 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
20 Reps
7
Lat Pulldown
3 Sets
15 Reps
8
Bicep Curl (Dumbbell)
3 Sets
15 Reps
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
2
Front Squat (Barbell)
2 Sets
10 Reps
3
Leg Extension
3 Sets
15 Reps
4
Walking Lunge
3 Sets
15 Reps
5
Hamstring Curl
2 Sets
20 Reps
6
Leg Press
2 Sets
15 Reps
7
Romanian Deadlift (Barbell)
2 Sets
15 Reps
Day 3
1
Overhead Press (Machine)
3 Sets
10 Reps
2
Bench Press (Wide Grip)
2 Sets
10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
4
Skull Crusher
3 Sets
15 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
6
One Arm Lateral Raise (Dumbbell)
2 Sets
15 Reps
7
Single Arm Row (Dumbbell)
2 Sets
20 Reps
8
Lat Pulldown
2 Sets
15 Reps
9
Hammer Curl
2 Sets
15 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
10 Reps
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
3
Bent Over Row (Barbell)
3 Sets
15 Reps
4
Hamstring Curl
3 Sets
15 Reps
5
Leg Raise (Captain's Chair)
3 Sets
15 Reps
Day 5
1A
Bicep Curl (Dumbbell)
3 Sets
10 Reps
1B
Alternating Dumbbell Curl
3 Sets
10 Reps
1C
Seated Row (Cable)
3 Sets
10 Reps
1D
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
1E
Skull Crusher
3 Sets
10 Reps
2A
Seated Row (Cable)
3 Sets
10 Reps
2B
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
2C
Skull Crusher
3 Sets
10 Reps