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Bulking Workout Plan
by null
52 athletes joined
Program Description
Hypertrophy + Strength Gains
Program Overview
Level
Intermediate
Goal
Powerlifting, Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
11 weeks
Time Per Workout
60 minutes
Created
Jan 16, 2024 02:59
Last Edited
Jun 12, 2024 06:38
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Week 1
1 / 11 Weeks
Day 2
1
Hack Squat
3 Sets
15 Reps
2
Leg Press
3 Sets
15 Reps
3
Romanian Deadlift (Barbell)
3 Sets
15 Reps
4
Leg Curl
3 Sets
15 Reps
5
Leg Extension
3 Sets
15 Reps
6
Seated Calf Raise
3 Sets
15 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
15 Reps
55%
2
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
3
Chest Press (Machine)
3 Sets
15 Reps
4
Dip (Bodyweight)
3 Sets
12 Reps
5
Lat Pulldown
3 Sets
15 Reps
6
Single Arm Iso Row
3 Sets
15 Reps
7
Chest Supported Row (Machine)
3 Sets
15 Reps
8
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
15 Reps
50%
2
Bench Press (Close Grip)
2 Sets
12 Reps
3
Bench Press (Paused)
2 Sets
12 Reps
4
JM Press
3 Sets
12 Reps
Day 3
1
Tricep Pushdown (Cable)
3 Sets
15 Reps
2
Skull Crusher
3 Sets
15 Reps
3
Upright Row (Barbell)
3 Sets
15 Reps
4
Shoulder Press (Plate Loaded)
3 Sets
15 Reps
5
Seated Military Press (Barbell)
3 Sets
12 Reps
6
Incline Curl (Dumbbell)
3 Sets
15 Reps
7
Preacher Curl (Barbell)
2 Sets
15 Reps
Day 5
1
Squat (Barbell)
3 Sets
15 Reps
55%
2
Romanian Deadlift (Dumbbell)
2 Sets
15 Reps
3
Leg Extension
2 Sets
15 Reps
4
Leg Curl
2 Sets
15 Reps
5
Leg Press
3 Sets
15 Reps
Day 6
1
Lat Pulldown
2 Sets
15 Reps
2
Bent Over Row (Dumbbell)
2 Sets
15 Reps
3
Tricep Extension (Cable)
2 Sets
15 Reps
4
Skull Crusher
2 Sets
15 Reps
5
Preacher Curl (Barbell)
2 Sets
15 Reps
6
Incline Curl (Dumbbell)
2 Sets
15 Reps
7
Shoulder Press (Plate Loaded)
3 Sets
15 Reps
8
Lateral Raise (Dumbbell)
3 Sets
15 Reps
Day 2
1
Hack Squat
3 Sets
15 Reps
2
Leg Press
3 Sets
15 Reps
3
Romanian Deadlift (Barbell)
3 Sets
15 Reps
4
Leg Curl
3 Sets
15 Reps
5
Leg Extension
3 Sets
15 Reps
6
Seated Calf Raise
3 Sets
15 Reps
Day 3
1
Tricep Pushdown (Cable)
3 Sets
15 Reps
2
Skull Crusher
3 Sets
15 Reps
3
Upright Row (Barbell)
3 Sets
15 Reps
4
Shoulder Press (Plate Loaded)
3 Sets
15 Reps
5
Seated Military Press (Barbell)
3 Sets
12 Reps
6
Incline Curl (Dumbbell)
3 Sets
15 Reps
7
Preacher Curl (Barbell)
2 Sets
15 Reps
Day 5
1
Squat (Barbell)
3 Sets
15 Reps
55%
2
Romanian Deadlift (Dumbbell)
2 Sets
15 Reps
3
Leg Extension
2 Sets
15 Reps
4
Leg Curl
2 Sets
15 Reps
5
Leg Press
3 Sets
15 Reps
Day 6
1
Lat Pulldown
2 Sets
15 Reps
2
Bent Over Row (Dumbbell)
2 Sets
15 Reps
3
Tricep Extension (Cable)
2 Sets
15 Reps
4
Skull Crusher
2 Sets
15 Reps
5
Preacher Curl (Barbell)
2 Sets
15 Reps
6
Incline Curl (Dumbbell)
2 Sets
15 Reps
7
Shoulder Press (Plate Loaded)
3 Sets
15 Reps
8
Lateral Raise (Dumbbell)
3 Sets
15 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
15 Reps
60%
2
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
3
Chest Press (Machine)
3 Sets
15 Reps
4
Dip (Bodyweight)
3 Sets
12 Reps
5
Lat Pulldown
3 Sets
15 Reps
6
Single Arm Iso Row
3 Sets
15 Reps
7
Chest Supported Row (Machine)
3 Sets
15 Reps
8
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
15 Reps
60%
2
Bench Press (Close Grip)
2 Sets
12 Reps
3
Bench Press (Paused)
2 Sets
12 Reps
4
JM Press
3 Sets
12 Reps
Day 2
1
Hack Squat
3 Sets
15 Reps
2
Leg Press
3 Sets
15 Reps
3
Romanian Deadlift (Barbell)
3 Sets
15 Reps
4
Leg Curl
3 Sets
15 Reps
5
Leg Extension
3 Sets
15 Reps
6
Seated Calf Raise
3 Sets
15 Reps
Day 3
1
Tricep Pushdown (Cable)
3 Sets
15 Reps
2
Skull Crusher
3 Sets
15 Reps
3
Upright Row (Barbell)
3 Sets
15 Reps
4
Shoulder Press (Plate Loaded)
3 Sets
15 Reps
5
Seated Military Press (Barbell)
3 Sets
12 Reps
6
Incline Curl (Dumbbell)
3 Sets
15 Reps
7
Preacher Curl (Barbell)
2 Sets
15 Reps
Day 5
1
Squat (Barbell)
3 Sets
15 Reps
55%
2
Romanian Deadlift (Dumbbell)
2 Sets
15 Reps
3
Leg Extension
2 Sets
15 Reps
4
Leg Curl
2 Sets
15 Reps
5
Leg Press
3 Sets
15 Reps
Day 6
1
Lat Pulldown
2 Sets
15 Reps
2
Bent Over Row (Dumbbell)
2 Sets
15 Reps
3
Tricep Extension (Cable)
2 Sets
15 Reps
4
Skull Crusher
2 Sets
15 Reps
5
Preacher Curl (Barbell)
2 Sets
15 Reps
6
Incline Curl (Dumbbell)
2 Sets
15 Reps
7
Shoulder Press (Plate Loaded)
3 Sets
15 Reps
8
Lateral Raise (Dumbbell)
3 Sets
15 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
15 Reps
65%
2
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
3
Chest Press (Machine)
3 Sets
15 Reps
4
Dip (Bodyweight)
3 Sets
12 Reps
5
Lat Pulldown
3 Sets
15 Reps
6
Single Arm Iso Row
3 Sets
15 Reps
7
Chest Supported Row (Machine)
3 Sets
15 Reps
8
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
15 Reps
65%
2
Bench Press (Close Grip)
2 Sets
12 Reps
3
Bench Press (Paused)
2 Sets
12 Reps
4
JM Press
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
70%
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
3
Chest Press (Machine)
3 Sets
12 Reps
4
Dip (Bodyweight)
3 Sets
12 Reps
5
Lat Pulldown
3 Sets
12 Reps
6
Single Arm Iso Row
3 Sets
12 Reps
7
Chest Supported Row (Machine)
3 Sets
12 Reps
8
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
Day 2
1
Hack Squat
3 Sets
12 Reps
2
Leg Press
3 Sets
12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
4
Leg Curl
3 Sets
12 Reps
5
Leg Extension
3 Sets
12 Reps
6
Seated Calf Raise
3 Sets
12 Reps
Day 3
1
Tricep Pushdown (Cable)
3 Sets
12 Reps
2
Skull Crusher
3 Sets
12 Reps
3
Upright Row (Barbell)
3 Sets
12 Reps
4
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
5
Seated Military Press (Barbell)
3 Sets
10 Reps
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
7
Preacher Curl (Barbell)
2 Sets
12 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
70%
2
Bench Press (Close Grip)
2 Sets
10 Reps
3
Bench Press (Paused)
2 Sets
10 Reps
4
JM Press
3 Sets
10 Reps
Day 5
1
Squat (Barbell)
3 Sets
12 Reps
65%
2
Romanian Deadlift (Dumbbell)
2 Sets
12 Reps
3
Leg Extension
2 Sets
12 Reps
4
Leg Curl
2 Sets
12 Reps
5
Leg Press
3 Sets
12 Reps
Day 6
1
Lat Pulldown
2 Sets
12 Reps
2
Bent Over Row (Dumbbell)
2 Sets
12 Reps
3
Tricep Extension (Cable)
2 Sets
12 Reps
4
Skull Crusher
2 Sets
12 Reps
5
Preacher Curl (Barbell)
2 Sets
12 Reps
6
Incline Curl (Dumbbell)
2 Sets
12 Reps
7
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
Day 2
1
Hack Squat
3 Sets
12 Reps
2
Leg Press
3 Sets
12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
4
Leg Curl
3 Sets
12 Reps
5
Leg Extension
3 Sets
12 Reps
6
Seated Calf Raise
3 Sets
12 Reps
Day 3
1
Tricep Pushdown (Cable)
3 Sets
12 Reps
2
Skull Crusher
3 Sets
12 Reps
3
Upright Row (Barbell)
3 Sets
12 Reps
4
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
5
Seated Military Press (Barbell)
3 Sets
10 Reps
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
7
Preacher Curl (Barbell)
2 Sets
12 Reps
Day 5
1
Squat (Barbell)
3 Sets
12 Reps
65%
2
Romanian Deadlift (Dumbbell)
2 Sets
12 Reps
3
Leg Extension
2 Sets
12 Reps
4
Leg Curl
2 Sets
12 Reps
5
Leg Press
3 Sets
12 Reps
Day 6
1
Lat Pulldown
2 Sets
12 Reps
2
Bent Over Row (Dumbbell)
2 Sets
12 Reps
3
Tricep Extension (Cable)
2 Sets
12 Reps
4
Skull Crusher
2 Sets
12 Reps
5
Preacher Curl (Barbell)
2 Sets
12 Reps
6
Incline Curl (Dumbbell)
2 Sets
12 Reps
7
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
3
Chest Press (Machine)
3 Sets
12 Reps
4
Dip (Bodyweight)
3 Sets
12 Reps
5
Lat Pulldown
3 Sets
12 Reps
6
Single Arm Iso Row
3 Sets
12 Reps
7
Chest Supported Row (Machine)
3 Sets
12 Reps
8
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
75%
2
Bench Press (Close Grip)
2 Sets
10 Reps
3
Bench Press (Paused)
2 Sets
10 Reps
4
JM Press
3 Sets
10 Reps
Day 6
1
Lat Pulldown
2 Sets
12 Reps
2
Bent Over Row (Dumbbell)
2 Sets
12 Reps
3
Tricep Extension (Cable)
2 Sets
12 Reps
4
Skull Crusher
2 Sets
12 Reps
5
Preacher Curl (Barbell)
2 Sets
12 Reps
6
Incline Curl (Dumbbell)
2 Sets
12 Reps
7
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
4 Reps
80%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Chest Press (Machine)
3 Sets
10 Reps
4
Dip (Bodyweight)
3 Sets
10 Reps
5
Lat Pulldown
3 Sets
10 Reps
6
Single Arm Iso Row
3 Sets
10 Reps
7
Chest Supported Row (Machine)
3 Sets
10 Reps
8
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
Day 2
1
Hack Squat
3 Sets
10 Reps
2
Leg Press
3 Sets
10 Reps
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
4
Leg Curl
3 Sets
10 Reps
5
Leg Extension
3 Sets
10 Reps
6
Seated Calf Raise
3 Sets
10 Reps
Day 3
1
Tricep Pushdown (Cable)
3 Sets
10 Reps
2
Skull Crusher
3 Sets
10 Reps
3
Upright Row (Barbell)
3 Sets
10 Reps
4
Shoulder Press (Plate Loaded)
3 Sets
10 Reps
5
Seated Military Press (Barbell)
3 Sets
8 Reps
6
Incline Curl (Dumbbell)
3 Sets
10 Reps
7
Preacher Curl (Barbell)
2 Sets
10 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
4 Reps
80%
2
Bench Press (Close Grip)
2 Sets
8 Reps
3
Bench Press (Paused)
2 Sets
8 Reps
4
JM Press
3 Sets
8 Reps
Day 5
1
Squat (Barbell)
3 Sets
10 Reps
2
Romanian Deadlift (Dumbbell)
2 Sets
12 Reps
3
Leg Extension
2 Sets
12 Reps
4
Leg Curl
2 Sets
12 Reps
5
Leg Press
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
3 Reps
85%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Chest Press (Machine)
3 Sets
10 Reps
4
Dip (Bodyweight)
3 Sets
10 Reps
5
Lat Pulldown
3 Sets
10 Reps
6
Single Arm Iso Row
3 Sets
10 Reps
7
Chest Supported Row (Machine)
3 Sets
10 Reps
8
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
Day 2
1
Hack Squat
3 Sets
10 Reps
2
Leg Press
3 Sets
10 Reps
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
4
Leg Curl
3 Sets
10 Reps
5
Leg Extension
3 Sets
10 Reps
6
Seated Calf Raise
3 Sets
10 Reps
Day 3
1
Tricep Pushdown (Cable)
3 Sets
10 Reps
2
Skull Crusher
3 Sets
10 Reps
3
Upright Row (Barbell)
3 Sets
10 Reps
4
Shoulder Press (Plate Loaded)
3 Sets
10 Reps
5
Seated Military Press (Barbell)
3 Sets
8 Reps
6
Incline Curl (Dumbbell)
3 Sets
10 Reps
7
Preacher Curl (Barbell)
2 Sets
10 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
3 Reps
85%
2
Bench Press (Close Grip)
2 Sets
8 Reps
3
Bench Press (Paused)
2 Sets
8 Reps
4
JM Press
3 Sets
8 Reps
Day 6
1
Lat Pulldown
2 Sets
10 Reps
2
Bent Over Row (Dumbbell)
2 Sets
10 Reps
3
Tricep Extension (Cable)
2 Sets
10 Reps
4
Skull Crusher
2 Sets
10 Reps
5
Preacher Curl (Barbell)
2 Sets
10 Reps
6
Incline Curl (Dumbbell)
2 Sets
10 Reps
7
Shoulder Press (Plate Loaded)
3 Sets
10 Reps
8
Lateral Raise (Dumbbell)
3 Sets
10 Reps
Day 5
1
Squat (Barbell)
3 Sets
8 Reps
2
Romanian Deadlift (Dumbbell)
2 Sets
10 Reps
3
Leg Extension
2 Sets
10 Reps
4
Leg Curl
2 Sets
10 Reps
5
Leg Press
3 Sets
10 Reps
Day 6
1
Lat Pulldown
2 Sets
12 Reps
2
Bent Over Row (Dumbbell)
2 Sets
12 Reps
3
Tricep Extension (Cable)
2 Sets
12 Reps
4
Skull Crusher
2 Sets
12 Reps
5
Preacher Curl (Barbell)
2 Sets
12 Reps
6
Incline Curl (Dumbbell)
2 Sets
12 Reps
7
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
1 Set
5 Sets
3 Reps
3 Reps
85%
75%
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Chest Press (Machine)
3 Sets
8 Reps
4
Dip (Bodyweight)
3 Sets
8 Reps
5
Lat Pulldown
3 Sets
8 Reps
6
Single Arm Iso Row
3 Sets
8 Reps
7
Chest Supported Row (Machine)
3 Sets
8 Reps
8
Rear Delt Fly (Dumbbell)
3 Sets
8 Reps
Day 2
1
Hack Squat
3 Sets
8 Reps
2
Leg Press
3 Sets
8 Reps
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
4
Leg Curl
3 Sets
8 Reps
5
Leg Extension
3 Sets
8 Reps
6
Seated Calf Raise
3 Sets
8 Reps
Day 3
1
Tricep Pushdown (Cable)
3 Sets
8 Reps
2
Skull Crusher
3 Sets
8 Reps
3
Upright Row (Barbell)
3 Sets
8 Reps
4
Shoulder Press (Plate Loaded)
3 Sets
8 Reps
5
Seated Military Press (Barbell)
3 Sets
8 Reps
6
Incline Curl (Dumbbell)
3 Sets
8 Reps
7
Preacher Curl (Barbell)
2 Sets
8 Reps
Day 4
1
Bench Press (Barbell)
10 Sets
3 Reps
80%
2
Bench Press (Close Grip)
2 Sets
6 Reps
3
Bench Press (Paused)
2 Sets
6 Reps
4
JM Press
3 Sets
6 Reps
Day 5
1
Squat (Barbell)
3 Sets
6 Reps
2
Romanian Deadlift (Dumbbell)
2 Sets
12 Reps
3
Leg Extension
2 Sets
12 Reps
4
Leg Curl
2 Sets
12 Reps
5
Leg Press
3 Sets
12 Reps
Day 2
1
Hack Squat
3 Sets
8 Reps
2
Leg Press
3 Sets
8 Reps
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
4
Leg Curl
3 Sets
8 Reps
5
Leg Extension
3 Sets
8 Reps
6
Seated Calf Raise
3 Sets
8 Reps
Day 3
1
Tricep Pushdown (Cable)
3 Sets
8 Reps
2
Skull Crusher
3 Sets
8 Reps
3
Upright Row (Barbell)
3 Sets
8 Reps
4
Shoulder Press (Plate Loaded)
3 Sets
8 Reps
5
Seated Military Press (Barbell)
3 Sets
8 Reps
6
Incline Curl (Dumbbell)
3 Sets
8 Reps
7
Preacher Curl (Barbell)
2 Sets
8 Reps
Day 6
1
Lat Pulldown
2 Sets
12 Reps
2
Bent Over Row (Dumbbell)
2 Sets
12 Reps
3
Tricep Extension (Cable)
2 Sets
12 Reps
4
Skull Crusher
2 Sets
12 Reps
5
Preacher Curl (Barbell)
2 Sets
12 Reps
6
Incline Curl (Dumbbell)
2 Sets
12 Reps
7
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
1 Set
5 Sets
2 Reps
2 Reps
90%
85%
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Chest Press (Machine)
3 Sets
8 Reps
4
Dip (Bodyweight)
3 Sets
8 Reps
5
Lat Pulldown
3 Sets
8 Reps
6
Single Arm Iso Row
3 Sets
8 Reps
7
Chest Supported Row (Machine)
3 Sets
8 Reps
8
Rear Delt Fly (Dumbbell)
3 Sets
8 Reps
Day 4
1
Bench Press (Barbell)
8 Sets
2 Reps
85%
2
Bench Press (Close Grip)
2 Sets
6 Reps
3
Bench Press (Paused)
2 Sets
6 Reps
4
JM Press
3 Sets
6 Reps
Day 5
1
Squat (Barbell)
3 Sets
6 Reps
2
Romanian Deadlift (Dumbbell)
2 Sets
12 Reps
3
Leg Extension
2 Sets
12 Reps
4
Leg Curl
2 Sets
12 Reps
5
Leg Press
3 Sets
12 Reps
Day 2
1
Hack Squat
3 Sets
8 Reps
2
Leg Press
3 Sets
8 Reps
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
4
Leg Curl
3 Sets
8 Reps
5
Leg Extension
3 Sets
8 Reps
6
Seated Calf Raise
3 Sets
8 Reps
Day 3
1
Tricep Pushdown (Cable)
3 Sets
8 Reps
2
Skull Crusher
3 Sets
8 Reps
3
Upright Row (Barbell)
3 Sets
8 Reps
4
Shoulder Press (Plate Loaded)
3 Sets
8 Reps
5
Seated Military Press (Barbell)
3 Sets
8 Reps
6
Incline Curl (Dumbbell)
3 Sets
8 Reps
7
Preacher Curl (Barbell)
2 Sets
8 Reps
Day 6
1
Lat Pulldown
2 Sets
12 Reps
2
Bent Over Row (Dumbbell)
2 Sets
12 Reps
3
Tricep Extension (Cable)
2 Sets
12 Reps
4
Skull Crusher
2 Sets
12 Reps
5
Preacher Curl (Barbell)
2 Sets
12 Reps
6
Incline Curl (Dumbbell)
2 Sets
12 Reps
7
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
1 Set
5 Sets
1 Reps
2 Reps
95%
85%
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Chest Press (Machine)
3 Sets
8 Reps
4
Dip (Bodyweight)
3 Sets
8 Reps
5
Lat Pulldown
3 Sets
8 Reps
6
Single Arm Iso Row
3 Sets
8 Reps
7
Chest Supported Row (Machine)
3 Sets
8 Reps
8
Rear Delt Fly (Dumbbell)
3 Sets
8 Reps
Day 4
1
Bench Press (Barbell)
6 Sets
2 Reps
90%
2
Bench Press (Close Grip)
2 Sets
6 Reps
3
Bench Press (Paused)
2 Sets
6 Reps
4
JM Press
3 Sets
6 Reps
Day 5
1
Squat (Barbell)
1 Set
2 Sets
4 Reps
3 Reps
2
Romanian Deadlift (Dumbbell)
2 Sets
12 Reps
3
Leg Extension
2 Sets
12 Reps
4
Leg Curl
2 Sets
12 Reps
5
Leg Press
3 Sets
12 Reps
Day 6
1
Lat Pulldown
2 Sets
12 Reps
2
Bent Over Row (Dumbbell)
2 Sets
12 Reps
3
Tricep Extension (Cable)
2 Sets
12 Reps
4
Skull Crusher
2 Sets
12 Reps
5
Preacher Curl (Barbell)
2 Sets
12 Reps
6
Incline Curl (Dumbbell)
2 Sets
12 Reps
7
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
2
Chest Press (Machine)
3 Sets
8 Reps
3
Dip (Bodyweight)
3 Sets
8 Reps
4
Lat Pulldown
3 Sets
8 Reps
5
Single Arm Iso Row
3 Sets
8 Reps
6
Chest Supported Row (Machine)
3 Sets
8 Reps
7
Rear Delt Fly (Dumbbell)
3 Sets
8 Reps
Day 3
1
Tricep Pushdown (Cable)
3 Sets
8 Reps
2
Skull Crusher
3 Sets
8 Reps
3
Upright Row (Barbell)
3 Sets
8 Reps
4
Shoulder Press (Plate Loaded)
3 Sets
8 Reps
5
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
4 Reps
1 Reps
6
Incline Curl (Dumbbell)
3 Sets
8 Reps
7
Preacher Curl (Barbell)
2 Sets
8 Reps
Day 2
1
Hack Squat
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
2
Leg Press
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
4
Leg Curl
3 Sets
8 Reps
5
Leg Extension
3 Sets
8 Reps
6
Seated Calf Raise
3 Sets
8 Reps
Day 4
1
Bench Press (Barbell)
1 Set
1 Reps
@10
Day 5
1
Squat (Barbell)
1 Set
1 Reps
@10
2
Romanian Deadlift (Dumbbell)
2 Sets
6 Reps
3
Leg Extension
2 Sets
8 Reps
4
Leg Curl
2 Sets
8 Reps
5
Leg Press
3 Sets
8 Reps