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Bulk
by Judah W.
5 athletes joined
Program Description
Gain size
Program Overview
Level
Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
90 minutes
Created
May 23, 2024 02:32
Last Edited
Jun 15, 2024 03:49
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Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@7.5
@9
2
Arnold Press
3 Sets
12 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@7.5
@9
4
Single Arm Pushdown
3 Sets
15 Reps
@9
5
Dip (Assisted)
1 Set
1 Set
2 Sets
15 Reps
10 Reps
8 Reps
@7.5
@8.5
@9
6
Lateral Raise (Cable)
3 Sets
15 Reps
@7.5
Day 2
1
Lat Pulldown
2 Sets
1 Set
1 Set
10 Reps
8 Reps
8 Reps
@7
@9.5
@8.5
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
3
Face Pull
3 Sets
15 Reps
@9.5
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
5
Bicep Curl (Machine)
3 Sets
12 Reps
@8.5
6
Hammer Curl
3 Sets
12 Reps
@8.5
7
Dead Hang
5 Sets
1 Reps
@10
Day 3
1
Leg Press
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
@8
@8.5
@9
2
Leg Extension
4 Sets
1 Reps
@10
3
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
@8
@8.5
@9
4
Glute-Ham Raise
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@9.5
5
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
25 Reps
@7
@8
@8.5
@9
Day 4
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
10 Reps
@7
@9
@8.5
@8
2
Chest Fly (Cable)
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7.5
@8.5
@9
3
Skull Crusher
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
8 Reps
@7
@8.5
@8.5
@8.5
4
Arnold Press
1 Set
2 Sets
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
Tricep Pushdown (Cable)
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9.5
@10
6
Dip (Assisted)
3 Sets
15 Reps
@10
Day 5
1
High Row
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@7
@8.5
@8
2
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
6 Reps
8 Reps
@8
@9
@9.5
@9
3
Face Pull
3 Sets
15 Reps
@9
4
Bicep Curl (EZ Bar)
4 Sets
12 Reps
@10
5
Hammer Curl
3 Sets
12 Reps
@10
6
Lateral Raise (Cable)
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@7
@8.5
@9.5
Day 6
1
Lunge (Barbell)
2 Sets
15 Reps
@7
2
Hack Squat
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8.5
@9.5
3
Standing Calf Raise
4 Sets
25 Reps
@8
4
Abs Crunch (Bodyweight)
2 Sets
50 Reps
@10
5
Lying Leg Raise
4 Sets
15 Reps
@10
6
Run
1 Set
20 mins
@6.5
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@7.5
@9
2
Arnold Press
3 Sets
12 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@7.5
@9
4
Single Arm Pushdown
3 Sets
15 Reps
@9
5
Dip (Assisted)
1 Set
1 Set
2 Sets
15 Reps
10 Reps
8 Reps
@7.5
@8.5
@9
6
Lateral Raise (Cable)
3 Sets
15 Reps
@7.5
Day 2
1
Lat Pulldown
2 Sets
1 Set
1 Set
10 Reps
8 Reps
8 Reps
@7
@9.5
@8.5
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
3
Face Pull
3 Sets
15 Reps
@9.5
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
5
Bicep Curl (Machine)
3 Sets
12 Reps
@8.5
6
Hammer Curl
3 Sets
12 Reps
@8.5
7
Dead Hang
5 Sets
1 Reps
@10
Day 3
1
Leg Press
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
@8
@8.5
@9
2
Leg Extension
4 Sets
1 Reps
@10
3
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
@8
@8.5
@9
4
Glute-Ham Raise
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@9.5
5
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
25 Reps
@7
@8
@8.5
@9
Day 4
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
10 Reps
@7
@9
@8.5
@8
2
Chest Fly (Cable)
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7.5
@8.5
@9
3
Skull Crusher
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
8 Reps
@7
@8.5
@8.5
@8.5
4
Arnold Press
1 Set
2 Sets
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
Tricep Pushdown (Cable)
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9.5
@10
6
Dip (Assisted)
3 Sets
15 Reps
@10
Day 5
1
High Row
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@7
@8.5
@8
2
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
6 Reps
8 Reps
@8
@9
@9.5
@9
3
Face Pull
3 Sets
15 Reps
@9
4
Bicep Curl (EZ Bar)
4 Sets
12 Reps
@10
5
Hammer Curl
3 Sets
12 Reps
@10
6
Lateral Raise (Cable)
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@7
@8.5
@9.5
Day 6
1
Lunge (Barbell)
2 Sets
15 Reps
@7
2
Hack Squat
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8.5
@9.5
3
Standing Calf Raise
4 Sets
25 Reps
@8
4
Abs Crunch (Bodyweight)
2 Sets
50 Reps
@10
5
Lying Leg Raise
4 Sets
15 Reps
@10
6
Run
1 Set
20 mins
@6.5
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@7.5
@9
2
Arnold Press
3 Sets
12 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@7.5
@9
4
Single Arm Pushdown
3 Sets
15 Reps
@9
5
Dip (Assisted)
1 Set
1 Set
2 Sets
15 Reps
10 Reps
8 Reps
@7.5
@8.5
@9
6
Lateral Raise (Cable)
3 Sets
15 Reps
@7.5
Day 2
1
Lat Pulldown
2 Sets
1 Set
1 Set
10 Reps
8 Reps
8 Reps
@7
@9.5
@8.5
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
3
Face Pull
3 Sets
15 Reps
@9.5
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
5
Bicep Curl (Machine)
3 Sets
12 Reps
@8.5
6
Hammer Curl
3 Sets
12 Reps
@8.5
7
Dead Hang
5 Sets
1 Reps
@10
Day 3
1
Leg Press
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
@8
@8.5
@9
2
Leg Extension
4 Sets
1 Reps
@10
3
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
@8
@8.5
@9
4
Glute-Ham Raise
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@9.5
5
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
25 Reps
@7
@8
@8.5
@9
Day 4
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
10 Reps
@7
@9
@8.5
@8
2
Chest Fly (Cable)
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7.5
@8.5
@9
3
Skull Crusher
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
8 Reps
@7
@8.5
@8.5
@8.5
4
Arnold Press
1 Set
2 Sets
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
Tricep Pushdown (Cable)
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9.5
@10
6
Dip (Assisted)
3 Sets
15 Reps
@10
Day 5
1
High Row
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@7
@8.5
@8
2
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
6 Reps
8 Reps
@8
@9
@9.5
@9
3
Face Pull
3 Sets
15 Reps
@9
4
Bicep Curl (EZ Bar)
4 Sets
12 Reps
@10
5
Hammer Curl
3 Sets
12 Reps
@10
6
Lateral Raise (Cable)
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@7
@8.5
@9.5
Day 6
1
Lunge (Barbell)
2 Sets
15 Reps
@7
2
Hack Squat
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8.5
@9.5
3
Standing Calf Raise
4 Sets
25 Reps
@8
4
Abs Crunch (Bodyweight)
2 Sets
50 Reps
@10
5
Lying Leg Raise
4 Sets
15 Reps
@10
6
Run
1 Set
20 mins
@6.5
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@7.5
@9
2
Arnold Press
3 Sets
12 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@7.5
@9
4
Single Arm Pushdown
3 Sets
15 Reps
@9
5
Dip (Assisted)
1 Set
1 Set
2 Sets
15 Reps
10 Reps
8 Reps
@7.5
@8.5
@9
6
Lateral Raise (Cable)
3 Sets
15 Reps
@7.5
Day 2
1
Lat Pulldown
2 Sets
1 Set
1 Set
10 Reps
8 Reps
8 Reps
@7
@9.5
@8.5
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
3
Face Pull
3 Sets
15 Reps
@9.5
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
5
Bicep Curl (Machine)
3 Sets
12 Reps
@8.5
6
Hammer Curl
3 Sets
12 Reps
@8.5
7
Dead Hang
5 Sets
1 Reps
@10
Day 3
1
Leg Press
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
@8
@8.5
@9
2
Leg Extension
4 Sets
1 Reps
@10
3
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
@8
@8.5
@9
4
Glute-Ham Raise
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@9.5
5
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
25 Reps
@7
@8
@8.5
@9
Day 4
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
10 Reps
@7
@9
@8.5
@8
2
Chest Fly (Cable)
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7.5
@8.5
@9
3
Skull Crusher
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
8 Reps
@7
@8.5
@8.5
@8.5
4
Arnold Press
1 Set
2 Sets
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
Tricep Pushdown (Cable)
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9.5
@10
6
Dip (Assisted)
3 Sets
15 Reps
@10
Day 5
1
High Row
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@7
@8.5
@8
2
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
6 Reps
8 Reps
@8
@9
@9.5
@9
3
Face Pull
3 Sets
15 Reps
@9
4
Bicep Curl (EZ Bar)
4 Sets
12 Reps
@10
5
Hammer Curl
3 Sets
12 Reps
@10
6
Lateral Raise (Cable)
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@7
@8.5
@9.5
Day 6
1
Lunge (Barbell)
2 Sets
15 Reps
@7
2
Hack Squat
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8.5
@9.5
3
Standing Calf Raise
4 Sets
25 Reps
@8
4
Abs Crunch (Bodyweight)
2 Sets
50 Reps
@10
5
Lying Leg Raise
4 Sets
15 Reps
@10
6
Run
1 Set
20 mins
@6.5
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@7.5
@9
2
Arnold Press
3 Sets
12 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@7.5
@9
4
Single Arm Pushdown
3 Sets
15 Reps
@9
5
Dip (Assisted)
1 Set
1 Set
2 Sets
15 Reps
10 Reps
8 Reps
@7.5
@8.5
@9
6
Lateral Raise (Cable)
3 Sets
15 Reps
@7.5
Day 2
1
Lat Pulldown
2 Sets
1 Set
1 Set
10 Reps
8 Reps
8 Reps
@7
@9.5
@8.5
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
3
Face Pull
3 Sets
15 Reps
@9.5
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
5
Bicep Curl (Machine)
3 Sets
12 Reps
@8.5
6
Hammer Curl
3 Sets
12 Reps
@8.5
7
Dead Hang
5 Sets
1 Reps
@10
Day 3
1
Leg Press
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
@8
@8.5
@9
2
Leg Extension
4 Sets
1 Reps
@10
3
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
@8
@8.5
@9
4
Glute-Ham Raise
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@9.5
5
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
25 Reps
@7
@8
@8.5
@9
Day 4
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
10 Reps
@7
@9
@8.5
@8
2
Chest Fly (Cable)
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7.5
@8.5
@9
3
Skull Crusher
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
8 Reps
@7
@8.5
@8.5
@8.5
4
Arnold Press
1 Set
2 Sets
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
Tricep Pushdown (Cable)
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9.5
@10
6
Dip (Assisted)
3 Sets
15 Reps
@10
Day 5
1
High Row
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@7
@8.5
@8
2
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
6 Reps
8 Reps
@8
@9
@9.5
@9
3
Face Pull
3 Sets
15 Reps
@9
4
Bicep Curl (EZ Bar)
4 Sets
12 Reps
@10
5
Hammer Curl
3 Sets
12 Reps
@10
6
Lateral Raise (Cable)
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@7
@8.5
@9.5
Day 6
1
Lunge (Barbell)
2 Sets
15 Reps
@7
2
Hack Squat
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8.5
@9.5
3
Standing Calf Raise
4 Sets
25 Reps
@8
4
Abs Crunch (Bodyweight)
2 Sets
50 Reps
@10
5
Lying Leg Raise
4 Sets
15 Reps
@10
6
Run
1 Set
20 mins
@6.5
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@7.5
@9
2
Arnold Press
3 Sets
12 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@7.5
@9
4
Single Arm Pushdown
3 Sets
15 Reps
@9
5
Dip (Assisted)
1 Set
1 Set
2 Sets
15 Reps
10 Reps
8 Reps
@7.5
@8.5
@9
6
Lateral Raise (Cable)
3 Sets
15 Reps
@7.5
Day 2
1
Lat Pulldown
2 Sets
1 Set
1 Set
10 Reps
8 Reps
8 Reps
@7
@9.5
@8.5
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
3
Face Pull
3 Sets
15 Reps
@9.5
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
5
Bicep Curl (Machine)
3 Sets
12 Reps
@8.5
6
Hammer Curl
3 Sets
12 Reps
@8.5
7
Dead Hang
5 Sets
1 Reps
@10
Day 3
1
Leg Press
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
@8
@8.5
@9
2
Leg Extension
4 Sets
1 Reps
@10
3
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
@8
@8.5
@9
4
Glute-Ham Raise
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@9.5
5
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
25 Reps
@7
@8
@8.5
@9
Day 4
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
10 Reps
@7
@9
@8.5
@8
2
Chest Fly (Cable)
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7.5
@8.5
@9
3
Skull Crusher
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
8 Reps
@7
@8.5
@8.5
@8.5
4
Arnold Press
1 Set
2 Sets
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
Tricep Pushdown (Cable)
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9.5
@10
6
Dip (Assisted)
3 Sets
15 Reps
@10
Day 5
1
High Row
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@7
@8.5
@8
2
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
6 Reps
8 Reps
@8
@9
@9.5
@9
3
Face Pull
3 Sets
15 Reps
@9
4
Bicep Curl (EZ Bar)
4 Sets
12 Reps
@10
5
Hammer Curl
3 Sets
12 Reps
@10
6
Lateral Raise (Cable)
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@7
@8.5
@9.5
Day 6
1
Lunge (Barbell)
2 Sets
15 Reps
@7
2
Hack Squat
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8.5
@9.5
3
Standing Calf Raise
4 Sets
25 Reps
@8
4
Abs Crunch (Bodyweight)
2 Sets
50 Reps
@10
5
Lying Leg Raise
4 Sets
15 Reps
@10
6
Run
1 Set
20 mins
@6.5
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@7.5
@9
2
Arnold Press
3 Sets
12 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@7.5
@9
4
Single Arm Pushdown
3 Sets
15 Reps
@9
5
Dip (Assisted)
1 Set
1 Set
2 Sets
15 Reps
10 Reps
8 Reps
@7.5
@8.5
@9
6
Lateral Raise (Cable)
3 Sets
15 Reps
@7.5
Day 2
1
Lat Pulldown
2 Sets
1 Set
1 Set
10 Reps
8 Reps
8 Reps
@7
@9.5
@8.5
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
3
Face Pull
3 Sets
15 Reps
@9.5
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
5
Bicep Curl (Machine)
3 Sets
12 Reps
@8.5
6
Hammer Curl
3 Sets
12 Reps
@8.5
7
Dead Hang
5 Sets
1 Reps
@10
Day 3
1
Leg Press
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
@8
@8.5
@9
2
Leg Extension
4 Sets
1 Reps
@10
3
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
@8
@8.5
@9
4
Glute-Ham Raise
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@9.5
5
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
25 Reps
@7
@8
@8.5
@9
Day 4
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
10 Reps
@7
@9
@8.5
@8
2
Chest Fly (Cable)
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7.5
@8.5
@9
3
Skull Crusher
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
8 Reps
@7
@8.5
@8.5
@8.5
4
Arnold Press
1 Set
2 Sets
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
Tricep Pushdown (Cable)
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9.5
@10
6
Dip (Assisted)
3 Sets
15 Reps
@10
Day 5
1
High Row
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@7
@8.5
@8
2
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
6 Reps
8 Reps
@8
@9
@9.5
@9
3
Face Pull
3 Sets
15 Reps
@9
4
Bicep Curl (EZ Bar)
4 Sets
12 Reps
@10
5
Hammer Curl
3 Sets
12 Reps
@10
6
Lateral Raise (Cable)
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@7
@8.5
@9.5
Day 6
1
Lunge (Barbell)
2 Sets
15 Reps
@7
2
Hack Squat
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8.5
@9.5
3
Standing Calf Raise
4 Sets
25 Reps
@8
4
Abs Crunch (Bodyweight)
2 Sets
50 Reps
@10
5
Lying Leg Raise
4 Sets
15 Reps
@10
6
Run
1 Set
20 mins
@6.5
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@7.5
@9
2
Arnold Press
3 Sets
12 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@7.5
@9
4
Single Arm Pushdown
3 Sets
15 Reps
@9
5
Dip (Assisted)
1 Set
1 Set
2 Sets
15 Reps
10 Reps
8 Reps
@7.5
@8.5
@9
6
Lateral Raise (Cable)
3 Sets
15 Reps
@7.5
Day 2
1
Lat Pulldown
2 Sets
1 Set
1 Set
10 Reps
8 Reps
8 Reps
@7
@9.5
@8.5
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
3
Face Pull
3 Sets
15 Reps
@9.5
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
5
Bicep Curl (Machine)
3 Sets
12 Reps
@8.5
6
Hammer Curl
3 Sets
12 Reps
@8.5
7
Dead Hang
5 Sets
1 Reps
@10
Day 3
1
Leg Press
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
@8
@8.5
@9
2
Leg Extension
4 Sets
1 Reps
@10
3
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
@8
@8.5
@9
4
Glute-Ham Raise
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@9.5
5
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
25 Reps
@7
@8
@8.5
@9
Day 4
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
10 Reps
@7
@9
@8.5
@8
2
Chest Fly (Cable)
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7.5
@8.5
@9
3
Skull Crusher
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
8 Reps
@7
@8.5
@8.5
@8.5
4
Arnold Press
1 Set
2 Sets
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
Tricep Pushdown (Cable)
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9.5
@10
6
Dip (Assisted)
3 Sets
15 Reps
@10
Day 5
1
High Row
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@7
@8.5
@8
2
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
6 Reps
8 Reps
@8
@9
@9.5
@9
3
Face Pull
3 Sets
15 Reps
@9
4
Bicep Curl (EZ Bar)
4 Sets
12 Reps
@10
5
Hammer Curl
3 Sets
12 Reps
@10
6
Lateral Raise (Cable)
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@7
@8.5
@9.5
Day 6
1
Lunge (Barbell)
2 Sets
15 Reps
@7
2
Hack Squat
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8.5
@9.5
3
Standing Calf Raise
4 Sets
25 Reps
@8
4
Abs Crunch (Bodyweight)
2 Sets
50 Reps
@10
5
Lying Leg Raise
4 Sets
15 Reps
@10
6
Run
1 Set
20 mins
@6.5