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Built like Toji
by Ashe
6 athletes joined
Program Description
Toji Fushiguro ass build Do cardio and warm up sets Progress by weight, if you can’t progress by rep
Program Overview
Level
Novice
Goal
Powerbuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Apr 03, 2024 02:57
Last Edited
May 17, 2024 12:02
down_app
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@7
@8
@8
@8
2
Bench Press (Close Grip)
3 Sets
12 Reps
@7
3
Overhead Press (Barbell)
3 Sets
15 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
5
Bent Over Row (Barbell)
3 Sets
15 Reps
@7
Day 3
1
Lat Pulldown
3 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@8
@9
2
Bent Over Row (Barbell)
3 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8
3
Bench Press (Dumbbell)
3 Sets
15 Reps
@8
4
Chest Fly (Machine)
3 Sets
15 Reps
@8
5
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
@7
6
Push Up
2 Sets
12 Reps
@8
Day 5
1
Overhead Press (Barbell)
3 Sets
12 Reps
@8
2
Incline Bench Press (Barbell)
5 Sets
12 Reps
@8
3
Lat Pulldown (Neutral Grip)
3 Sets
15 Reps
@7.5
4
Chest Supported Row (Machine)
3 Sets
15 Reps
@7
5
Pec Fly (Dumbbell)
3 Sets
12 Reps
@8
6
Push Up
3 Sets
12 Reps
@8
Day 2
1
Squat (Barbell)
2 Sets
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
2
Front Squat (Barbell)
3 Sets
12 Reps
@8
3
Leg Extension
3 Sets
12 Reps
@8
4
Tricep Rope Push Down (Cable)
3 Sets
20 Reps
@8
5
Bicep Curl (Barbell)
3 Sets
20 Reps
@8
Day 4
1
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@8
2
Tricep Extension (Dumbbell)
3 Sets
15 Reps
@8
3
Goblet Squat
3 Sets
12 Reps
@8
4
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@7
@8
@8
@8
2
Bench Press (Close Grip)
3 Sets
12 Reps
@7
3
Overhead Press (Barbell)
3 Sets
15 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
5
Bent Over Row (Barbell)
3 Sets
15 Reps
@7
Day 2
1
Squat (Barbell)
2 Sets
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
2
Front Squat (Barbell)
3 Sets
12 Reps
@8
3
Leg Extension
3 Sets
12 Reps
@8
4
Tricep Rope Push Down (Cable)
3 Sets
20 Reps
@8
5
Bicep Curl (Barbell)
3 Sets
20 Reps
@8
Day 3
1
Lat Pulldown
3 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@8
@9
2
Bent Over Row (Barbell)
3 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8
3
Bench Press (Dumbbell)
3 Sets
15 Reps
@8
4
Chest Fly (Machine)
3 Sets
15 Reps
@8
5
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
@7
6
Push Up
2 Sets
12 Reps
@8
Day 4
1
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@8
2
Tricep Extension (Dumbbell)
3 Sets
15 Reps
@8
3
Goblet Squat
3 Sets
12 Reps
@8
4
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
Day 5
1
Overhead Press (Barbell)
3 Sets
12 Reps
@8
2
Incline Bench Press (Barbell)
5 Sets
12 Reps
@8
3
Lat Pulldown (Neutral Grip)
3 Sets
15 Reps
@7.5
4
Chest Supported Row (Machine)
3 Sets
15 Reps
@7
5
Pec Fly (Dumbbell)
3 Sets
12 Reps
@8
6
Push Up
3 Sets
12 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@7
@8
@8
@8
2
Bench Press (Close Grip)
3 Sets
12 Reps
@7
3
Overhead Press (Barbell)
3 Sets
15 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
5
Bent Over Row (Barbell)
3 Sets
15 Reps
@7
Day 2
1
Squat (Barbell)
2 Sets
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
2
Front Squat (Barbell)
3 Sets
12 Reps
@8
3
Leg Extension
3 Sets
12 Reps
@8
4
Tricep Rope Push Down (Cable)
3 Sets
20 Reps
@8
5
Bicep Curl (Barbell)
3 Sets
20 Reps
@8
Day 3
1
Lat Pulldown
3 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@8
@9
2
Bent Over Row (Barbell)
3 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8
3
Bench Press (Dumbbell)
3 Sets
15 Reps
@8
4
Chest Fly (Machine)
3 Sets
15 Reps
@8
5
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
@7
6
Push Up
2 Sets
12 Reps
@8
Day 4
1
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@8
2
Tricep Extension (Dumbbell)
3 Sets
15 Reps
@8
3
Goblet Squat
3 Sets
12 Reps
@8
4
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
Day 5
1
Overhead Press (Barbell)
3 Sets
12 Reps
@8
2
Incline Bench Press (Barbell)
5 Sets
12 Reps
@8
3
Lat Pulldown (Neutral Grip)
3 Sets
15 Reps
@7.5
4
Chest Supported Row (Machine)
3 Sets
15 Reps
@7
5
Pec Fly (Dumbbell)
3 Sets
12 Reps
@8
6
Push Up
3 Sets
12 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@7
@8
@8
@8
2
Bench Press (Close Grip)
3 Sets
12 Reps
@7
3
Overhead Press (Barbell)
3 Sets
15 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
5
Bent Over Row (Barbell)
3 Sets
15 Reps
@7
Day 2
1
Squat (Barbell)
2 Sets
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
2
Front Squat (Barbell)
3 Sets
12 Reps
@8
3
Leg Extension
3 Sets
12 Reps
@8
4
Tricep Rope Push Down (Cable)
3 Sets
20 Reps
@8
5
Bicep Curl (Barbell)
3 Sets
20 Reps
@8
Day 3
1
Lat Pulldown
3 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@8
@9
2
Bent Over Row (Barbell)
3 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8
3
Bench Press (Dumbbell)
3 Sets
15 Reps
@8
4
Chest Fly (Machine)
3 Sets
15 Reps
@8
5
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
@7
6
Push Up
2 Sets
12 Reps
@8
Day 4
1
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@8
2
Tricep Extension (Dumbbell)
3 Sets
15 Reps
@8
3
Goblet Squat
3 Sets
12 Reps
@8
4
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
Day 5
1
Overhead Press (Barbell)
3 Sets
12 Reps
@8
2
Incline Bench Press (Barbell)
5 Sets
12 Reps
@8
3
Lat Pulldown (Neutral Grip)
3 Sets
15 Reps
@7.5
4
Chest Supported Row (Machine)
3 Sets
15 Reps
@7
5
Pec Fly (Dumbbell)
3 Sets
12 Reps
@8
6
Push Up
3 Sets
12 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@7
@8
@8
@8
2
Bench Press (Close Grip)
3 Sets
12 Reps
@7
3
Overhead Press (Barbell)
3 Sets
15 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
5
Bent Over Row (Barbell)
3 Sets
15 Reps
@7
Day 2
1
Squat (Barbell)
2 Sets
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
2
Front Squat (Barbell)
3 Sets
12 Reps
@8
3
Leg Extension
3 Sets
12 Reps
@8
4
Tricep Rope Push Down (Cable)
3 Sets
20 Reps
@8
5
Bicep Curl (Barbell)
3 Sets
20 Reps
@8
Day 3
1
Lat Pulldown
3 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@8
@9
2
Bent Over Row (Barbell)
3 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8
3
Bench Press (Dumbbell)
3 Sets
15 Reps
@8
4
Chest Fly (Machine)
3 Sets
15 Reps
@8
5
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
@7
6
Push Up
2 Sets
12 Reps
@8
Day 4
1
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@8
2
Tricep Extension (Dumbbell)
3 Sets
15 Reps
@8
3
Goblet Squat
3 Sets
12 Reps
@8
4
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
Day 5
1
Overhead Press (Barbell)
3 Sets
12 Reps
@8
2
Incline Bench Press (Barbell)
5 Sets
12 Reps
@8
3
Lat Pulldown (Neutral Grip)
3 Sets
15 Reps
@7.5
4
Chest Supported Row (Machine)
3 Sets
15 Reps
@7
5
Pec Fly (Dumbbell)
3 Sets
12 Reps
@8
6
Push Up
3 Sets
12 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@7
@8
@8
@8
2
Bench Press (Close Grip)
3 Sets
12 Reps
@7
3
Overhead Press (Barbell)
3 Sets
15 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
5
Bent Over Row (Barbell)
3 Sets
15 Reps
@7
Day 2
1
Squat (Barbell)
2 Sets
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
2
Front Squat (Barbell)
3 Sets
12 Reps
@8
3
Leg Extension
3 Sets
12 Reps
@8
4
Tricep Rope Push Down (Cable)
3 Sets
20 Reps
@8
5
Bicep Curl (Barbell)
3 Sets
20 Reps
@8
Day 3
1
Lat Pulldown
3 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@8
@9
2
Bent Over Row (Barbell)
3 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8
3
Bench Press (Dumbbell)
3 Sets
15 Reps
@8
4
Chest Fly (Machine)
3 Sets
15 Reps
@8
5
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
@7
6
Push Up
2 Sets
12 Reps
@8
Day 4
1
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@8
2
Tricep Extension (Dumbbell)
3 Sets
15 Reps
@8
3
Goblet Squat
3 Sets
12 Reps
@8
4
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
Day 5
1
Overhead Press (Barbell)
3 Sets
12 Reps
@8
2
Incline Bench Press (Barbell)
5 Sets
12 Reps
@8
3
Lat Pulldown (Neutral Grip)
3 Sets
15 Reps
@7.5
4
Chest Supported Row (Machine)
3 Sets
15 Reps
@7
5
Pec Fly (Dumbbell)
3 Sets
12 Reps
@8
6
Push Up
3 Sets
12 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@7
@8
@8
@8
2
Bench Press (Close Grip)
3 Sets
12 Reps
@7
3
Overhead Press (Barbell)
3 Sets
15 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
5
Bent Over Row (Barbell)
3 Sets
15 Reps
@7
Day 2
1
Squat (Barbell)
2 Sets
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
2
Front Squat (Barbell)
3 Sets
12 Reps
@8
3
Leg Extension
3 Sets
12 Reps
@8
4
Tricep Rope Push Down (Cable)
3 Sets
20 Reps
@8
5
Bicep Curl (Barbell)
3 Sets
20 Reps
@8
Day 3
1
Lat Pulldown
3 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@8
@9
2
Bent Over Row (Barbell)
3 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8
3
Bench Press (Dumbbell)
3 Sets
15 Reps
@8
4
Chest Fly (Machine)
3 Sets
15 Reps
@8
5
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
@7
6
Push Up
2 Sets
12 Reps
@8
Day 4
1
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@8
2
Tricep Extension (Dumbbell)
3 Sets
15 Reps
@8
3
Goblet Squat
3 Sets
12 Reps
@8
4
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
Day 5
1
Overhead Press (Barbell)
3 Sets
12 Reps
@8
2
Incline Bench Press (Barbell)
5 Sets
12 Reps
@8
3
Lat Pulldown (Neutral Grip)
3 Sets
15 Reps
@7.5
4
Chest Supported Row (Machine)
3 Sets
15 Reps
@7
5
Pec Fly (Dumbbell)
3 Sets
12 Reps
@8
6
Push Up
3 Sets
12 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@7
@8
@8
@8
2
Bench Press (Close Grip)
3 Sets
12 Reps
@7
3
Overhead Press (Barbell)
3 Sets
15 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
5
Bent Over Row (Barbell)
3 Sets
15 Reps
@7
Day 2
1
Squat (Barbell)
2 Sets
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
2
Front Squat (Barbell)
3 Sets
12 Reps
@8
3
Leg Extension
3 Sets
12 Reps
@8
4
Tricep Rope Push Down (Cable)
3 Sets
20 Reps
@8
5
Bicep Curl (Barbell)
3 Sets
20 Reps
@8
Day 3
1
Lat Pulldown
3 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@8
@9
2
Bent Over Row (Barbell)
3 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8
3
Bench Press (Dumbbell)
3 Sets
15 Reps
@8
4
Chest Fly (Machine)
3 Sets
15 Reps
@8
5
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
@7
6
Push Up
2 Sets
12 Reps
@8
Day 4
1
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@8
2
Tricep Extension (Dumbbell)
3 Sets
15 Reps
@8
3
Goblet Squat
3 Sets
12 Reps
@8
4
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
Day 5
1
Overhead Press (Barbell)
3 Sets
12 Reps
@8
2
Incline Bench Press (Barbell)
5 Sets
12 Reps
@8
3
Lat Pulldown (Neutral Grip)
3 Sets
15 Reps
@7.5
4
Chest Supported Row (Machine)
3 Sets
15 Reps
@7
5
Pec Fly (Dumbbell)
3 Sets
12 Reps
@8
6
Push Up
3 Sets
12 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@7
@8
@8
@8
2
Bench Press (Close Grip)
3 Sets
12 Reps
@7
3
Overhead Press (Barbell)
3 Sets
15 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
5
Bent Over Row (Barbell)
3 Sets
15 Reps
@7
Day 2
1
Squat (Barbell)
2 Sets
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
2
Front Squat (Barbell)
3 Sets
12 Reps
@8
3
Leg Extension
3 Sets
12 Reps
@8
4
Tricep Rope Push Down (Cable)
3 Sets
20 Reps
@8
5
Bicep Curl (Barbell)
3 Sets
20 Reps
@8
Day 3
1
Lat Pulldown
3 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@8
@9
2
Bent Over Row (Barbell)
3 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8
3
Bench Press (Dumbbell)
3 Sets
15 Reps
@8
4
Chest Fly (Machine)
3 Sets
15 Reps
@8
5
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
@7
6
Push Up
2 Sets
12 Reps
@8
Day 4
1
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@8
2
Tricep Extension (Dumbbell)
3 Sets
15 Reps
@8
3
Goblet Squat
3 Sets
12 Reps
@8
4
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
Day 5
1
Overhead Press (Barbell)
3 Sets
12 Reps
@8
2
Incline Bench Press (Barbell)
5 Sets
12 Reps
@8
3
Lat Pulldown (Neutral Grip)
3 Sets
15 Reps
@7.5
4
Chest Supported Row (Machine)
3 Sets
15 Reps
@7
5
Pec Fly (Dumbbell)
3 Sets
12 Reps
@8
6
Push Up
3 Sets
12 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@7
@8
@8
@8
2
Bench Press (Close Grip)
3 Sets
12 Reps
@7
3
Overhead Press (Barbell)
3 Sets
15 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
5
Bent Over Row (Barbell)
3 Sets
15 Reps
@7
Day 2
1
Squat (Barbell)
2 Sets
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
2
Front Squat (Barbell)
3 Sets
12 Reps
@8
3
Leg Extension
3 Sets
12 Reps
@8
4
Tricep Rope Push Down (Cable)
3 Sets
20 Reps
@8
5
Bicep Curl (Barbell)
3 Sets
20 Reps
@8
Day 3
1
Lat Pulldown
3 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@8
@9
2
Bent Over Row (Barbell)
3 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8
3
Bench Press (Dumbbell)
3 Sets
15 Reps
@8
4
Chest Fly (Machine)
3 Sets
15 Reps
@8
5
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
@7
6
Push Up
2 Sets
12 Reps
@8
Day 4
1
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@8
2
Tricep Extension (Dumbbell)
3 Sets
15 Reps
@8
3
Goblet Squat
3 Sets
12 Reps
@8
4
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
Day 5
1
Overhead Press (Barbell)
3 Sets
12 Reps
@8
2
Incline Bench Press (Barbell)
5 Sets
12 Reps
@8
3
Lat Pulldown (Neutral Grip)
3 Sets
15 Reps
@7.5
4
Chest Supported Row (Machine)
3 Sets
15 Reps
@7
5
Pec Fly (Dumbbell)
3 Sets
12 Reps
@8
6
Push Up
3 Sets
12 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@7
@8
@8
@8
2
Bench Press (Close Grip)
3 Sets
12 Reps
@7
3
Overhead Press (Barbell)
3 Sets
15 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
5
Bent Over Row (Barbell)
3 Sets
15 Reps
@7
Day 2
1
Squat (Barbell)
2 Sets
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
2
Front Squat (Barbell)
3 Sets
12 Reps
@8
3
Leg Extension
3 Sets
12 Reps
@8
4
Tricep Rope Push Down (Cable)
3 Sets
20 Reps
@8
5
Bicep Curl (Barbell)
3 Sets
20 Reps
@8
Day 3
1
Lat Pulldown
3 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@8
@9
2
Bent Over Row (Barbell)
3 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8
3
Bench Press (Dumbbell)
3 Sets
15 Reps
@8
4
Chest Fly (Machine)
3 Sets
15 Reps
@8
5
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
@7
6
Push Up
2 Sets
12 Reps
@8
Day 4
1
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@8
2
Tricep Extension (Dumbbell)
3 Sets
15 Reps
@8
3
Goblet Squat
3 Sets
12 Reps
@8
4
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
Day 5
1
Overhead Press (Barbell)
3 Sets
12 Reps
@8
2
Incline Bench Press (Barbell)
5 Sets
12 Reps
@8
3
Lat Pulldown (Neutral Grip)
3 Sets
15 Reps
@7.5
4
Chest Supported Row (Machine)
3 Sets
15 Reps
@7
5
Pec Fly (Dumbbell)
3 Sets
12 Reps
@8
6
Push Up
3 Sets
12 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@7
@8
@8
@8
2
Bench Press (Close Grip)
3 Sets
12 Reps
@7
3
Overhead Press (Barbell)
3 Sets
15 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
5
Bent Over Row (Barbell)
3 Sets
15 Reps
@7
Day 2
1
Squat (Barbell)
2 Sets
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
2
Front Squat (Barbell)
3 Sets
12 Reps
@8
3
Leg Extension
3 Sets
12 Reps
@8
4
Tricep Rope Push Down (Cable)
3 Sets
20 Reps
@8
5
Bicep Curl (Barbell)
3 Sets
20 Reps
@8
Day 3
1
Lat Pulldown
3 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@8
@9
2
Bent Over Row (Barbell)
3 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8
3
Bench Press (Dumbbell)
3 Sets
15 Reps
@8
4
Chest Fly (Machine)
3 Sets
15 Reps
@8
5
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
@7
6
Push Up
2 Sets
12 Reps
@8
Day 4
1
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@8
2
Tricep Extension (Dumbbell)
3 Sets
15 Reps
@8
3
Goblet Squat
3 Sets
12 Reps
@8
4
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
Day 5
1
Overhead Press (Barbell)
3 Sets
12 Reps
@8
2
Incline Bench Press (Barbell)
5 Sets
12 Reps
@8
3
Lat Pulldown (Neutral Grip)
3 Sets
15 Reps
@7.5
4
Chest Supported Row (Machine)
3 Sets
15 Reps
@7
5
Pec Fly (Dumbbell)
3 Sets
12 Reps
@8
6
Push Up
3 Sets
12 Reps
@8