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Bridge
by Sofoklis L.
1 athletes joined
Program Description
Inspired by air NH’s bridge program here is my own modified version of it. For people that like more volume and more isolation feel free to use . (Don’t kill me for skipping neck). You can change the exercises according to your liking and also modify the sets. I myself do for example 2 sets of RDL’s or Squats if I feel that they were enough. (Thickenator exercise means rear delt fly raise on a cable.)
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Muscle & Sculpting, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Mar 19, 2024 05:48
Last Edited
May 09, 2024 03:13
down_app
Week 1
1 / 12 Weeks
Day 1
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
2
Overhead Press (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
3
Fly Press (Dumbbell)
3 Sets
10-15 Reps
4
Dumbbell Row
3 Sets
8-12 Reps
5
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
6
Tricep Extension (Cable)
3 Sets
10-15 Reps
7
Lateral Raise (Cable)
2 Sets
8-12 Reps
8
Pec Deck (Machine)
2 Sets
8-12 Reps
9
Abs Crunch (Weighted)
3 Sets
8-12 Reps
Day 2
1
Bench Press (Paused)
3 Sets
6-9 Reps
2
Pull-Up (Weighted)
3 Sets
4-8 Reps
3
Lying Leg Curl
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
8-12 Reps
5
Chest Fly (Cable)
2 Sets
10-15 Reps
6
Lat Pulldown
2 Sets
8-12 Reps
7
Reverse Bicep Curl (EZ Bar)
1 Set
2 Sets
6-10 Reps
12-16 Reps
8
Leg Raise (Captain's Chair)
3 Sets
AMRAP
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Leg Press
3 Sets
10-15 Reps
3
Chest Supported Row (Machine)
3 Sets
6-10 Reps
4
Hip Adductor (Machine)
3 Sets
15 Reps
5
Upright Row (Barbell)
3 Sets
12-16 Reps
6
Seated Calf Raise
5 Sets
10-15 Reps
7
Abs Crunch (Weighted)
3 Sets
8-12 Reps
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
2
Pullover (EZ Bar)
3 Sets
8-12 Reps
3
Shoulder Press (Machine)
3 Sets
6-10 Reps
4
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
5
Bayesian Curl
4 Sets
10-14 Reps
6
Thickenator
3 Sets
AMRAP
7
Lateral Raise (Cable)
2 Sets
AMRAP
8
Wrist Curls
2 Sets
AMRAP
Day 2
1
Bench Press (Paused)
3 Sets
6-9 Reps
2
Pull-Up (Weighted)
3 Sets
4-8 Reps
3
Lying Leg Curl
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
8-12 Reps
5
Chest Fly (Cable)
2 Sets
10-15 Reps
6
Lat Pulldown
2 Sets
8-12 Reps
7
Reverse Bicep Curl (EZ Bar)
1 Set
2 Sets
6-10 Reps
12-16 Reps
8
Leg Raise (Captain's Chair)
3 Sets
AMRAP
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
2
Pullover (EZ Bar)
3 Sets
8-12 Reps
3
Shoulder Press (Machine)
3 Sets
6-10 Reps
4
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
5
Bayesian Curl
4 Sets
10-14 Reps
6
Thickenator
3 Sets
AMRAP
7
Lateral Raise (Cable)
2 Sets
AMRAP
8
Wrist Curls
2 Sets
AMRAP
Day 1
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
2
Overhead Press (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
3
Fly Press (Dumbbell)
3 Sets
10-15 Reps
4
Dumbbell Row
3 Sets
8-12 Reps
5
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
6
Tricep Extension (Cable)
3 Sets
10-15 Reps
7
Lateral Raise (Cable)
2 Sets
8-12 Reps
8
Pec Deck (Machine)
2 Sets
8-12 Reps
9
Abs Crunch (Weighted)
3 Sets
8-12 Reps
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Leg Press
3 Sets
10-15 Reps
3
Chest Supported Row (Machine)
3 Sets
6-10 Reps
4
Hip Adductor (Machine)
3 Sets
15 Reps
5
Upright Row (Barbell)
3 Sets
12-16 Reps
6
Seated Calf Raise
5 Sets
10-15 Reps
7
Abs Crunch (Weighted)
3 Sets
8-12 Reps
Day 1
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
2
Overhead Press (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
3
Fly Press (Dumbbell)
3 Sets
10-15 Reps
4
Dumbbell Row
3 Sets
8-12 Reps
5
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
6
Tricep Extension (Cable)
3 Sets
10-15 Reps
7
Lateral Raise (Cable)
2 Sets
8-12 Reps
8
Pec Deck (Machine)
2 Sets
8-12 Reps
9
Abs Crunch (Weighted)
3 Sets
8-12 Reps
Day 2
1
Bench Press (Paused)
3 Sets
6-9 Reps
2
Pull-Up (Weighted)
3 Sets
4-8 Reps
3
Lying Leg Curl
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
8-12 Reps
5
Chest Fly (Cable)
2 Sets
10-15 Reps
6
Lat Pulldown
2 Sets
8-12 Reps
7
Reverse Bicep Curl (EZ Bar)
1 Set
2 Sets
6-10 Reps
12-16 Reps
8
Leg Raise (Captain's Chair)
3 Sets
AMRAP
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Leg Press
3 Sets
10-15 Reps
3
Chest Supported Row (Machine)
3 Sets
6-10 Reps
4
Hip Adductor (Machine)
3 Sets
15 Reps
5
Upright Row (Barbell)
3 Sets
12-16 Reps
6
Seated Calf Raise
5 Sets
10-15 Reps
7
Abs Crunch (Weighted)
3 Sets
8-12 Reps
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
2
Pullover (EZ Bar)
3 Sets
8-12 Reps
3
Shoulder Press (Machine)
3 Sets
6-10 Reps
4
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
5
Bayesian Curl
4 Sets
10-14 Reps
6
Thickenator
3 Sets
AMRAP
7
Lateral Raise (Cable)
2 Sets
AMRAP
8
Wrist Curls
2 Sets
AMRAP
Day 1
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
2
Overhead Press (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
3
Fly Press (Dumbbell)
3 Sets
10-15 Reps
4
Dumbbell Row
3 Sets
8-12 Reps
5
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
6
Tricep Extension (Cable)
3 Sets
10-15 Reps
7
Lateral Raise (Cable)
2 Sets
8-12 Reps
8
Pec Deck (Machine)
2 Sets
8-12 Reps
9
Abs Crunch (Weighted)
3 Sets
8-12 Reps
Day 2
1
Bench Press (Paused)
3 Sets
6-9 Reps
2
Pull-Up (Weighted)
3 Sets
4-8 Reps
3
Lying Leg Curl
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
8-12 Reps
5
Chest Fly (Cable)
2 Sets
10-15 Reps
6
Lat Pulldown
2 Sets
8-12 Reps
7
Reverse Bicep Curl (EZ Bar)
1 Set
2 Sets
6-10 Reps
12-16 Reps
8
Leg Raise (Captain's Chair)
3 Sets
AMRAP
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Leg Press
3 Sets
10-15 Reps
3
Chest Supported Row (Machine)
3 Sets
6-10 Reps
4
Hip Adductor (Machine)
3 Sets
15 Reps
5
Upright Row (Barbell)
3 Sets
12-16 Reps
6
Seated Calf Raise
5 Sets
10-15 Reps
7
Abs Crunch (Weighted)
3 Sets
8-12 Reps
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
2
Pullover (EZ Bar)
3 Sets
8-12 Reps
3
Shoulder Press (Machine)
3 Sets
6-10 Reps
4
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
5
Bayesian Curl
4 Sets
10-14 Reps
6
Thickenator
3 Sets
AMRAP
7
Lateral Raise (Cable)
2 Sets
AMRAP
8
Wrist Curls
2 Sets
AMRAP
Day 1
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
2
Overhead Press (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
3
Fly Press (Dumbbell)
3 Sets
10-15 Reps
4
Dumbbell Row
3 Sets
8-12 Reps
5
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
6
Tricep Extension (Cable)
3 Sets
10-15 Reps
7
Lateral Raise (Cable)
2 Sets
8-12 Reps
8
Pec Deck (Machine)
2 Sets
8-12 Reps
9
Abs Crunch (Weighted)
3 Sets
8-12 Reps
Day 2
1
Bench Press (Paused)
3 Sets
6-9 Reps
2
Pull-Up (Weighted)
3 Sets
4-8 Reps
3
Lying Leg Curl
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
8-12 Reps
5
Chest Fly (Cable)
2 Sets
10-15 Reps
6
Lat Pulldown
2 Sets
8-12 Reps
7
Reverse Bicep Curl (EZ Bar)
1 Set
2 Sets
6-10 Reps
12-16 Reps
8
Leg Raise (Captain's Chair)
3 Sets
AMRAP
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Leg Press
3 Sets
10-15 Reps
3
Chest Supported Row (Machine)
3 Sets
6-10 Reps
4
Hip Adductor (Machine)
3 Sets
15 Reps
5
Upright Row (Barbell)
3 Sets
12-16 Reps
6
Seated Calf Raise
5 Sets
10-15 Reps
7
Abs Crunch (Weighted)
3 Sets
8-12 Reps
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
2
Pullover (EZ Bar)
3 Sets
8-12 Reps
3
Shoulder Press (Machine)
3 Sets
6-10 Reps
4
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
5
Bayesian Curl
4 Sets
10-14 Reps
6
Thickenator
3 Sets
AMRAP
7
Lateral Raise (Cable)
2 Sets
AMRAP
8
Wrist Curls
2 Sets
AMRAP
Day 1
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
2
Overhead Press (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
3
Fly Press (Dumbbell)
3 Sets
10-15 Reps
4
Dumbbell Row
3 Sets
8-12 Reps
5
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
6
Tricep Extension (Cable)
3 Sets
10-15 Reps
7
Lateral Raise (Cable)
2 Sets
8-12 Reps
8
Pec Deck (Machine)
2 Sets
8-12 Reps
9
Abs Crunch (Weighted)
3 Sets
8-12 Reps
Day 2
1
Bench Press (Paused)
3 Sets
6-9 Reps
2
Pull-Up (Weighted)
3 Sets
4-8 Reps
3
Lying Leg Curl
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
8-12 Reps
5
Chest Fly (Cable)
2 Sets
10-15 Reps
6
Lat Pulldown
2 Sets
8-12 Reps
7
Reverse Bicep Curl (EZ Bar)
1 Set
2 Sets
6-10 Reps
12-16 Reps
8
Leg Raise (Captain's Chair)
3 Sets
AMRAP
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Leg Press
3 Sets
10-15 Reps
3
Chest Supported Row (Machine)
3 Sets
6-10 Reps
4
Hip Adductor (Machine)
3 Sets
15 Reps
5
Upright Row (Barbell)
3 Sets
12-16 Reps
6
Seated Calf Raise
5 Sets
10-15 Reps
7
Abs Crunch (Weighted)
3 Sets
8-12 Reps
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
2
Pullover (EZ Bar)
3 Sets
8-12 Reps
3
Shoulder Press (Machine)
3 Sets
6-10 Reps
4
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
5
Bayesian Curl
4 Sets
10-14 Reps
6
Thickenator
3 Sets
AMRAP
7
Lateral Raise (Cable)
2 Sets
AMRAP
8
Wrist Curls
2 Sets
AMRAP
Day 1
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
2
Overhead Press (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
3
Fly Press (Dumbbell)
3 Sets
10-15 Reps
4
Dumbbell Row
3 Sets
8-12 Reps
5
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
6
Tricep Extension (Cable)
3 Sets
10-15 Reps
7
Lateral Raise (Cable)
2 Sets
8-12 Reps
8
Pec Deck (Machine)
2 Sets
8-12 Reps
9
Abs Crunch (Weighted)
3 Sets
8-12 Reps
Day 2
1
Bench Press (Paused)
3 Sets
6-9 Reps
2
Pull-Up (Weighted)
3 Sets
4-8 Reps
3
Lying Leg Curl
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
8-12 Reps
5
Chest Fly (Cable)
2 Sets
10-15 Reps
6
Lat Pulldown
2 Sets
8-12 Reps
7
Reverse Bicep Curl (EZ Bar)
1 Set
2 Sets
6-10 Reps
12-16 Reps
8
Leg Raise (Captain's Chair)
3 Sets
AMRAP
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Leg Press
3 Sets
10-15 Reps
3
Chest Supported Row (Machine)
3 Sets
6-10 Reps
4
Hip Adductor (Machine)
3 Sets
15 Reps
5
Upright Row (Barbell)
3 Sets
12-16 Reps
6
Seated Calf Raise
5 Sets
10-15 Reps
7
Abs Crunch (Weighted)
3 Sets
8-12 Reps
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
2
Pullover (EZ Bar)
3 Sets
8-12 Reps
3
Shoulder Press (Machine)
3 Sets
6-10 Reps
4
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
5
Bayesian Curl
4 Sets
10-14 Reps
6
Thickenator
3 Sets
AMRAP
7
Lateral Raise (Cable)
2 Sets
AMRAP
8
Wrist Curls
2 Sets
AMRAP
Day 1
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
2
Overhead Press (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
3
Fly Press (Dumbbell)
3 Sets
10-15 Reps
4
Dumbbell Row
3 Sets
8-12 Reps
5
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
6
Tricep Extension (Cable)
3 Sets
10-15 Reps
7
Lateral Raise (Cable)
2 Sets
8-12 Reps
8
Pec Deck (Machine)
2 Sets
8-12 Reps
9
Abs Crunch (Weighted)
3 Sets
8-12 Reps
Day 2
1
Bench Press (Paused)
3 Sets
6-9 Reps
2
Pull-Up (Weighted)
3 Sets
4-8 Reps
3
Lying Leg Curl
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
8-12 Reps
5
Chest Fly (Cable)
2 Sets
10-15 Reps
6
Lat Pulldown
2 Sets
8-12 Reps
7
Reverse Bicep Curl (EZ Bar)
1 Set
2 Sets
6-10 Reps
12-16 Reps
8
Leg Raise (Captain's Chair)
3 Sets
AMRAP
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Leg Press
3 Sets
10-15 Reps
3
Chest Supported Row (Machine)
3 Sets
6-10 Reps
4
Hip Adductor (Machine)
3 Sets
15 Reps
5
Upright Row (Barbell)
3 Sets
12-16 Reps
6
Seated Calf Raise
5 Sets
10-15 Reps
7
Abs Crunch (Weighted)
3 Sets
8-12 Reps
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
2
Pullover (EZ Bar)
3 Sets
8-12 Reps
3
Shoulder Press (Machine)
3 Sets
6-10 Reps
4
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
5
Bayesian Curl
4 Sets
10-14 Reps
6
Thickenator
3 Sets
AMRAP
7
Lateral Raise (Cable)
2 Sets
AMRAP
8
Wrist Curls
2 Sets
AMRAP
Day 1
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
2
Overhead Press (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
3
Fly Press (Dumbbell)
3 Sets
10-15 Reps
4
Dumbbell Row
3 Sets
8-12 Reps
5
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
6
Tricep Extension (Cable)
3 Sets
10-15 Reps
7
Lateral Raise (Cable)
2 Sets
8-12 Reps
8
Pec Deck (Machine)
2 Sets
8-12 Reps
9
Abs Crunch (Weighted)
3 Sets
8-12 Reps
Day 2
1
Bench Press (Paused)
3 Sets
6-9 Reps
2
Pull-Up (Weighted)
3 Sets
4-8 Reps
3
Lying Leg Curl
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
8-12 Reps
5
Chest Fly (Cable)
2 Sets
10-15 Reps
6
Lat Pulldown
2 Sets
8-12 Reps
7
Reverse Bicep Curl (EZ Bar)
1 Set
2 Sets
6-10 Reps
12-16 Reps
8
Leg Raise (Captain's Chair)
3 Sets
AMRAP
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Leg Press
3 Sets
10-15 Reps
3
Chest Supported Row (Machine)
3 Sets
6-10 Reps
4
Hip Adductor (Machine)
3 Sets
15 Reps
5
Upright Row (Barbell)
3 Sets
12-16 Reps
6
Seated Calf Raise
5 Sets
10-15 Reps
7
Abs Crunch (Weighted)
3 Sets
8-12 Reps
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
2
Pullover (EZ Bar)
3 Sets
8-12 Reps
3
Shoulder Press (Machine)
3 Sets
6-10 Reps
4
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
5
Bayesian Curl
4 Sets
10-14 Reps
6
Thickenator
3 Sets
AMRAP
7
Lateral Raise (Cable)
2 Sets
AMRAP
8
Wrist Curls
2 Sets
AMRAP
Day 1
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
2
Overhead Press (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
3
Fly Press (Dumbbell)
3 Sets
10-15 Reps
4
Dumbbell Row
3 Sets
8-12 Reps
5
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
6
Tricep Extension (Cable)
3 Sets
10-15 Reps
7
Lateral Raise (Cable)
2 Sets
8-12 Reps
8
Pec Deck (Machine)
2 Sets
8-12 Reps
9
Abs Crunch (Weighted)
3 Sets
8-12 Reps
Day 2
1
Bench Press (Paused)
3 Sets
6-9 Reps
2
Pull-Up (Weighted)
3 Sets
4-8 Reps
3
Lying Leg Curl
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
8-12 Reps
5
Chest Fly (Cable)
2 Sets
10-15 Reps
6
Lat Pulldown
2 Sets
8-12 Reps
7
Reverse Bicep Curl (EZ Bar)
1 Set
2 Sets
6-10 Reps
12-16 Reps
8
Leg Raise (Captain's Chair)
3 Sets
AMRAP
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Leg Press
3 Sets
10-15 Reps
3
Chest Supported Row (Machine)
3 Sets
6-10 Reps
4
Hip Adductor (Machine)
3 Sets
15 Reps
5
Upright Row (Barbell)
3 Sets
12-16 Reps
6
Seated Calf Raise
5 Sets
10-15 Reps
7
Abs Crunch (Weighted)
3 Sets
8-12 Reps
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
2
Pullover (EZ Bar)
3 Sets
8-12 Reps
3
Shoulder Press (Machine)
3 Sets
6-10 Reps
4
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
5
Bayesian Curl
4 Sets
10-14 Reps
6
Thickenator
3 Sets
AMRAP
7
Lateral Raise (Cable)
2 Sets
AMRAP
8
Wrist Curls
2 Sets
AMRAP
Day 1
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
2
Overhead Press (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
3
Fly Press (Dumbbell)
3 Sets
10-15 Reps
4
Dumbbell Row
3 Sets
8-12 Reps
5
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
6
Tricep Extension (Cable)
3 Sets
10-15 Reps
7
Lateral Raise (Cable)
2 Sets
8-12 Reps
8
Pec Deck (Machine)
2 Sets
8-12 Reps
9
Abs Crunch (Weighted)
3 Sets
8-12 Reps
Day 2
1
Bench Press (Paused)
3 Sets
6-9 Reps
2
Pull-Up (Weighted)
3 Sets
4-8 Reps
3
Lying Leg Curl
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
8-12 Reps
5
Chest Fly (Cable)
2 Sets
10-15 Reps
6
Lat Pulldown
2 Sets
8-12 Reps
7
Reverse Bicep Curl (EZ Bar)
1 Set
2 Sets
6-10 Reps
12-16 Reps
8
Leg Raise (Captain's Chair)
3 Sets
AMRAP
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Leg Press
3 Sets
10-15 Reps
3
Chest Supported Row (Machine)
3 Sets
6-10 Reps
4
Hip Adductor (Machine)
3 Sets
15 Reps
5
Upright Row (Barbell)
3 Sets
12-16 Reps
6
Seated Calf Raise
5 Sets
10-15 Reps
7
Abs Crunch (Weighted)
3 Sets
8-12 Reps
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
2
Pullover (EZ Bar)
3 Sets
8-12 Reps
3
Shoulder Press (Machine)
3 Sets
6-10 Reps
4
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
5
Bayesian Curl
4 Sets
10-14 Reps
6
Thickenator
3 Sets
AMRAP
7
Lateral Raise (Cable)
2 Sets
AMRAP
8
Wrist Curls
2 Sets
AMRAP
Day 1
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
2
Overhead Press (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
3
Fly Press (Dumbbell)
3 Sets
10-15 Reps
4
Dumbbell Row
3 Sets
8-12 Reps
5
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
6
Tricep Extension (Cable)
3 Sets
10-15 Reps
7
Lateral Raise (Cable)
2 Sets
8-12 Reps
8
Pec Deck (Machine)
2 Sets
8-12 Reps
9
Abs Crunch (Weighted)
3 Sets
8-12 Reps
Day 2
1
Bench Press (Paused)
3 Sets
6-9 Reps
2
Pull-Up (Weighted)
3 Sets
4-8 Reps
3
Lying Leg Curl
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
8-12 Reps
5
Chest Fly (Cable)
2 Sets
10-15 Reps
6
Lat Pulldown
2 Sets
8-12 Reps
7
Reverse Bicep Curl (EZ Bar)
1 Set
2 Sets
6-10 Reps
12-16 Reps
8
Leg Raise (Captain's Chair)
3 Sets
AMRAP
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Leg Press
3 Sets
10-15 Reps
3
Chest Supported Row (Machine)
3 Sets
6-10 Reps
4
Hip Adductor (Machine)
3 Sets
15 Reps
5
Upright Row (Barbell)
3 Sets
12-16 Reps
6
Seated Calf Raise
5 Sets
10-15 Reps
7
Abs Crunch (Weighted)
3 Sets
8-12 Reps
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
2
Pullover (EZ Bar)
3 Sets
8-12 Reps
3
Shoulder Press (Machine)
3 Sets
6-10 Reps
4
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
5
Bayesian Curl
4 Sets
10-14 Reps
6
Thickenator
3 Sets
AMRAP
7
Lateral Raise (Cable)
2 Sets
AMRAP
8
Wrist Curls
2 Sets
AMRAP