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Bulkmageddon
by Leonardo Marcello G.
Program Description
This program is designed for those who want to build muscle mass and enjoy training with high effort. The workouts will evolve over the course of 12 weeks, divided into 3 blocks of 4 weeks each. We'll start with high repetitions and progress to low repetitions by the end of the program, targeting various muscle stimuli. The progression method is based on dynamic double progression. I prefer to consider the first set as the decisive one for increasing the training weight from session to session, while the subsequent sets serve solely as additional volume, and I manage the weight in a self-regulated manner. So, to put it simply, if you exceed the indicated repetition range in the first set, you increase the weight next time. For the sets following the first one, you keep the weight the same or decrease it depending on whether you stay within the range or not. Rest time I advice 2/3 minutes between sets. If you can’t do pull-ups just go with normal lat pulldown. I didn’t include overhead work, but if you are interested in doing it: instead of doing incline bench press on the fifth day of the week, do barbell overhead press. Regarding rest day there are two options: rest on the seventh day or every three day. Regarding the number of sets per exercise, in the notes of each one, I have written the recommended set range. Since the effort required is high, it's advisable to stick to a low number of sets, but those who feel up to it and recover well can do more. I wish you a good training and hope you enjoy it!
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Feb 20, 2024 07:36
Last Edited
May 09, 2024 03:04
down_app
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
2 Sets
10-12 Reps
@7.5-8.5
2
Back Extension
2 Sets
12-20 Reps
@9
3
Single Leg Press
2 Sets
12-15 Reps
@8.5-9.5
4A
Leg Curl
2 Sets
12-20 Reps
@9.5
4B
Leg Extension
2 Sets
12-20 Reps
@9.5
5
Seated Calf Raise
2 Sets
12-20 Reps
@10
6
Cable Crunch
2 Sets
12-20 Reps
@8.5
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
10-12 Reps
@8.5
2
Leg Press
2 Sets
10-15 Reps
@9
3
Walking Lunge (Dumbbell)
2 Sets
20-30 Reps
@10
4A
Lying Leg Curl
2 Sets
12-20 Reps
@9.5
4B
Leg Extension
2 Sets
12-20 Reps
@9.5
5
Calf Raises On Leg Press
2 Sets
15-20 Reps
@10
6
Cable Crunch
2 Sets
15-20 Reps
@9
Day 5
1
Face Pull
2 Sets
15-20 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
10-12 Reps
@8.5
3
Chest Press (Machine)
2 Sets
8-15 Reps
@9-10
4
Cable Crossover
2 Sets
15-20 Reps
@10
5
Seated Hammer Curl
2 Sets
10-15 Reps
@10
6
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@10
7
Lateral Raise (Cable)
2 Sets
15-20 Reps
@10
Day 6
1
Bent Over Row (Barbell)
2 Sets
10-12 Reps
@8.5
2
Close Grip Neutral Lat Pulldown
2 Sets
10-15 Reps
@9-10
3
Lat Pulldown (Neutral Grip)
2 Sets
10-15 Reps
@9-10
4
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
@10
5
Lying Tricep Extension (Barbell)
2 Sets
8-12 Reps
@9-10
Day 2
1
Face Pull
2 Sets
15-20 Reps
@8.5-10
2
Bench Press (Barbell)
2 Sets
10-12 Reps
@8.5
3
Incline Chest Press (Machine)
2 Sets
8-15 Reps
@9-10
4
Cable Crossover
2 Sets
12-20 Reps
@9-10
5
Hammer Curl
2 Sets
10-15 Reps
@10
6
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@8.5-9.5
Day 3
1
Pull-Up (Weighted)
2 Sets
10+ Reps
@10
2
Chest Supported Row (Dumbbell)
2 Sets
10-15 Reps
@8.5-10
3
Seated Wide-Grip Row (Cable)
2 Sets
12-15 Reps
@9.5
4
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
8-15 Reps
@10
6
Lateral Raise (Dumbbell)
2 Sets
12-20 Reps
@10
Day 1
1
Squat (Barbell)
2 Sets
10-12 Reps
@7.5-8.5
2
Back Extension
2 Sets
12-20 Reps
@9
3
Single Leg Press
2 Sets
12-15 Reps
@8.5-9.5
4A
Leg Curl
2 Sets
12-20 Reps
@9.5
4B
Leg Extension
2 Sets
12-20 Reps
@9.5
5
Seated Calf Raise
2 Sets
12-20 Reps
@10
6
Cable Crunch
2 Sets
12-20 Reps
@8.5
Day 2
1
Face Pull
2 Sets
15-20 Reps
@8.5-10
2
Bench Press (Barbell)
2 Sets
10-12 Reps
@8.5
3
Incline Chest Press (Machine)
2 Sets
8-15 Reps
@9-10
4
Cable Crossover
2 Sets
12-20 Reps
@9-10
5
Hammer Curl
2 Sets
10-15 Reps
@10
6
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@8.5-9.5
Day 3
1
Pull-Up (Weighted)
2 Sets
10+ Reps
@10
2
Chest Supported Row (Dumbbell)
2 Sets
10-15 Reps
@8.5-10
3
Seated Wide-Grip Row (Cable)
2 Sets
12-15 Reps
@9.5
4
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
8-15 Reps
@10
6
Lateral Raise (Dumbbell)
2 Sets
12-20 Reps
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
10-12 Reps
@8.5
2
Leg Press
2 Sets
10-15 Reps
@9
3
Walking Lunge (Dumbbell)
2 Sets
20-30 Reps
@10
4A
Lying Leg Curl
2 Sets
12-20 Reps
@9.5
4B
Leg Extension
2 Sets
12-20 Reps
@9.5
5
Calf Raises On Leg Press
2 Sets
15-20 Reps
@10
6
Cable Crunch
2 Sets
15-20 Reps
@9
Day 5
1
Face Pull
2 Sets
15-20 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
10-12 Reps
@8.5
3
Chest Press (Machine)
2 Sets
8-15 Reps
@9-10
4
Cable Crossover
2 Sets
15-20 Reps
@10
5
Seated Hammer Curl
2 Sets
10-15 Reps
@10
6
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@10
7
Lateral Raise (Cable)
2 Sets
15-20 Reps
@10
Day 6
1
Bent Over Row (Barbell)
2 Sets
10-12 Reps
@8.5
2
Close Grip Neutral Lat Pulldown
2 Sets
10-15 Reps
@9-10
3
Lat Pulldown (Neutral Grip)
2 Sets
10-15 Reps
@9-10
4
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
@10
5
Lying Tricep Extension (Barbell)
2 Sets
8-12 Reps
@9-10
Day 1
1
Squat (Barbell)
2 Sets
10-12 Reps
@7.5-8.5
2
Back Extension
2 Sets
12-20 Reps
@9
3
Single Leg Press
2 Sets
12-15 Reps
@8.5-9.5
4A
Leg Curl
2 Sets
12-20 Reps
@9.5
4B
Leg Extension
2 Sets
12-20 Reps
@9.5
5
Seated Calf Raise
2 Sets
12-20 Reps
@10
6
Cable Crunch
2 Sets
12-20 Reps
@8.5
Day 2
1
Face Pull
2 Sets
15-20 Reps
@8.5-10
2
Bench Press (Barbell)
2 Sets
10-12 Reps
@8.5
3
Incline Chest Press (Machine)
2 Sets
8-15 Reps
@9-10
4
Cable Crossover
2 Sets
12-20 Reps
@9-10
5
Hammer Curl
2 Sets
10-15 Reps
@10
6
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@8.5-9.5
Day 3
1
Pull-Up (Weighted)
2 Sets
10+ Reps
@10
2
Chest Supported Row (Dumbbell)
2 Sets
10-15 Reps
@8.5-10
3
Seated Wide-Grip Row (Cable)
2 Sets
12-15 Reps
@9.5
4
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
8-15 Reps
@10
6
Lateral Raise (Dumbbell)
2 Sets
12-20 Reps
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
10-12 Reps
@8.5
2
Leg Press
2 Sets
10-15 Reps
@9
3
Walking Lunge (Dumbbell)
2 Sets
20-30 Reps
@10
4A
Lying Leg Curl
2 Sets
12-20 Reps
@9.5
4B
Leg Extension
2 Sets
12-20 Reps
@9.5
5
Calf Raises On Leg Press
2 Sets
15-20 Reps
@10
6
Cable Crunch
2 Sets
15-20 Reps
@9
Day 5
1
Face Pull
2 Sets
15-20 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
10-12 Reps
@8.5
3
Chest Press (Machine)
2 Sets
8-15 Reps
@9-10
4
Cable Crossover
2 Sets
15-20 Reps
@10
5
Seated Hammer Curl
2 Sets
10-15 Reps
@10
6
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@10
7
Lateral Raise (Cable)
2 Sets
15-20 Reps
@10
Day 6
1
Bent Over Row (Barbell)
2 Sets
10-12 Reps
@8.5
2
Close Grip Neutral Lat Pulldown
2 Sets
10-15 Reps
@9-10
3
Lat Pulldown (Neutral Grip)
2 Sets
10-15 Reps
@9-10
4
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
@10
5
Lying Tricep Extension (Barbell)
2 Sets
8-12 Reps
@9-10
Day 1
1
Squat (Barbell)
2 Sets
10-12 Reps
@7.5-8.5
2
Back Extension
2 Sets
12-20 Reps
@9
3
Single Leg Press
2 Sets
12-15 Reps
@8.5-9.5
4A
Leg Curl
2 Sets
12-20 Reps
@9.5
4B
Leg Extension
2 Sets
12-20 Reps
@9.5
5
Seated Calf Raise
2 Sets
12-20 Reps
@10
6
Cable Crunch
2 Sets
12-20 Reps
@8.5
Day 2
1
Face Pull
2 Sets
15-20 Reps
@8.5-10
2
Bench Press (Barbell)
2 Sets
10-12 Reps
@8.5
3
Incline Chest Press (Machine)
2 Sets
8-15 Reps
@9-10
4
Cable Crossover
2 Sets
12-20 Reps
@9-10
5
Hammer Curl
2 Sets
10-15 Reps
@10
6
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@8.5-9.5
Day 3
1
Pull-Up (Weighted)
2 Sets
10+ Reps
@10
2
Chest Supported Row (Dumbbell)
2 Sets
10-15 Reps
@8.5-10
3
Seated Wide-Grip Row (Cable)
2 Sets
12-15 Reps
@9.5
4
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
8-15 Reps
@10
6
Lateral Raise (Dumbbell)
2 Sets
12-20 Reps
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
10-12 Reps
@8.5
2
Leg Press
2 Sets
10-15 Reps
@9
3
Walking Lunge (Dumbbell)
2 Sets
20-30 Reps
@10
4A
Lying Leg Curl
2 Sets
12-20 Reps
@9.5
4B
Leg Extension
2 Sets
12-20 Reps
@9.5
5
Calf Raises On Leg Press
2 Sets
15-20 Reps
@10
6
Cable Crunch
2 Sets
15-20 Reps
@9
Day 5
1
Face Pull
2 Sets
15-20 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
10-12 Reps
@8.5
3
Chest Press (Machine)
2 Sets
8-15 Reps
@9-10
4
Cable Crossover
2 Sets
15-20 Reps
@10
5
Seated Hammer Curl
2 Sets
10-15 Reps
@10
6
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@10
7
Lateral Raise (Cable)
2 Sets
15-20 Reps
@10
Day 6
1
Bent Over Row (Barbell)
2 Sets
10-12 Reps
@8.5
2
Close Grip Neutral Lat Pulldown
2 Sets
10-15 Reps
@9-10
3
Lat Pulldown (Neutral Grip)
2 Sets
10-15 Reps
@9-10
4
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
@10
5
Lying Tricep Extension (Barbell)
2 Sets
8-12 Reps
@9-10
Day 1
1
Squat (Barbell)
2 Sets
8-10 Reps
@7.5-8.5
2
Back Extension
2 Sets
12-20 Reps
@9
3
Single Leg Press
2 Sets
8-12 Reps
@8.5-9.5
4A
Leg Curl
2 Sets
10-15 Reps
@9.5
4B
Leg Extension
2 Sets
10-15 Reps
@9.5
5
Seated Calf Raise
2 Sets
12-20 Reps
@10
6
Cable Crunch
2 Sets
12-20 Reps
@8.5
Day 2
1
Face Pull
2 Sets
15-20 Reps
@8.5-10
2
Bench Press (Barbell)
2 Sets
8-10 Reps
@8.5
3
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@9-10
4
Cable Crossover
2 Sets
10-15 Reps
@9-10
5
Hammer Curl
2 Sets
8-15 Reps
@10
6
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@8.5-9.5
Day 3
1
Pull-Up (Weighted)
2 Sets
8+ Reps
@10
2
Chest Supported Row (Dumbbell)
2 Sets
8-15 Reps
@8.5-10
3
Seated Wide-Grip Row (Cable)
2 Sets
8-12 Reps
@9.5
4
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
8-15 Reps
@10
6
Lateral Raise (Dumbbell)
2 Sets
12-20 Reps
@10
Day 5
1
Face Pull
2 Sets
15-20 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
8-10 Reps
@8.5
3
Chest Press (Machine)
2 Sets
8-12 Reps
@9-10
4
Cable Crossover
2 Sets
12-15 Reps
@10
5
Seated Hammer Curl
2 Sets
10-15 Reps
@10
6
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@10
7
Lateral Raise (Cable)
2 Sets
15-20 Reps
@10
Day 6
1
Bent Over Row (Barbell)
2 Sets
8-10 Reps
@8.5
2
Close Grip Neutral Lat Pulldown
2 Sets
8-12 Reps
@9-10
3
Lat Pulldown (Neutral Grip)
2 Sets
10-15 Reps
@9-10
4
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
@10
5
Lying Tricep Extension (Barbell)
2 Sets
8-12 Reps
@9-10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@8.5
2
Leg Press
2 Sets
8-12 Reps
@9
3
Split Squat (Smith Machine)
2 Sets
8-12 Reps
@9.5
4A
Lying Leg Curl
2 Sets
8-15 Reps
@9.5
4B
Leg Extension
2 Sets
8-15 Reps
@9.5
5
Calf Raises On Leg Press
2 Sets
15-20 Reps
@10
6
Cable Crunch
1 Set
1 Set
15-20 Reps
15-20 Reps
@9
@9.5
Day 1
1
Squat (Barbell)
2 Sets
8-10 Reps
@7.5-8.5
2
Back Extension
2 Sets
12-20 Reps
@9
3
Single Leg Press
2 Sets
8-12 Reps
@8.5-9.5
4A
Leg Curl
2 Sets
10-15 Reps
@9.5
4B
Leg Extension
2 Sets
10-15 Reps
@9.5
5
Seated Calf Raise
2 Sets
12-20 Reps
@10
6
Cable Crunch
2 Sets
12-20 Reps
@8.5
Day 2
1
Face Pull
2 Sets
15-20 Reps
@8.5-10
2
Bench Press (Barbell)
2 Sets
8-10 Reps
@8.5
3
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@9-10
4
Cable Crossover
2 Sets
10-15 Reps
@9-10
5
Hammer Curl
2 Sets
8-15 Reps
@10
6
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@8.5-9.5
Day 3
1
Pull-Up (Weighted)
2 Sets
8+ Reps
@10
2
Chest Supported Row (Dumbbell)
2 Sets
8-15 Reps
@8.5-10
3
Seated Wide-Grip Row (Cable)
2 Sets
8-12 Reps
@9.5
4
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
8-15 Reps
@10
6
Lateral Raise (Dumbbell)
2 Sets
12-20 Reps
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@8.5
2
Leg Press
2 Sets
8-12 Reps
@9
3
Split Squat (Smith Machine)
2 Sets
8-12 Reps
@9.5
4A
Lying Leg Curl
2 Sets
8-15 Reps
@9.5
4B
Leg Extension
2 Sets
8-15 Reps
@9.5
5
Calf Raises On Leg Press
2 Sets
15-20 Reps
@10
6
Cable Crunch
1 Set
1 Set
15-20 Reps
15-20 Reps
@9
@9.5
Day 5
1
Face Pull
2 Sets
15-20 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
8-10 Reps
@8.5
3
Chest Press (Machine)
2 Sets
8-12 Reps
@9-10
4
Cable Crossover
2 Sets
12-15 Reps
@10
5
Seated Hammer Curl
2 Sets
10-15 Reps
@10
6
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@10
7
Lateral Raise (Cable)
2 Sets
15-20 Reps
@10
Day 6
1
Bent Over Row (Barbell)
2 Sets
8-10 Reps
@8.5
2
Close Grip Neutral Lat Pulldown
2 Sets
8-12 Reps
@9-10
3
Lat Pulldown (Neutral Grip)
2 Sets
10-15 Reps
@9-10
4
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
@10
5
Lying Tricep Extension (Barbell)
2 Sets
8-12 Reps
@9-10
Day 1
1
Squat (Barbell)
2 Sets
8-10 Reps
@7.5-8.5
2
Back Extension
2 Sets
12-20 Reps
@9
3
Single Leg Press
2 Sets
8-12 Reps
@8.5-9.5
4A
Leg Curl
2 Sets
10-15 Reps
@9.5
4B
Leg Extension
2 Sets
10-15 Reps
@9.5
5
Seated Calf Raise
2 Sets
12-20 Reps
@10
6
Cable Crunch
2 Sets
12-20 Reps
@8.5
Day 2
1
Face Pull
2 Sets
15-20 Reps
@8.5-10
2
Bench Press (Barbell)
2 Sets
8-10 Reps
@8.5
3
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@9-10
4
Cable Crossover
2 Sets
10-15 Reps
@9-10
5
Hammer Curl
2 Sets
8-15 Reps
@10
6
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@8.5-9.5
Day 3
1
Pull-Up (Weighted)
2 Sets
8+ Reps
@10
2
Chest Supported Row (Dumbbell)
2 Sets
8-15 Reps
@8.5-10
3
Seated Wide-Grip Row (Cable)
2 Sets
8-12 Reps
@9.5
4
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
8-15 Reps
@10
6
Lateral Raise (Dumbbell)
2 Sets
12-20 Reps
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@8.5
2
Leg Press
2 Sets
8-12 Reps
@9
3
Split Squat (Smith Machine)
2 Sets
8-12 Reps
@9.5
4A
Lying Leg Curl
2 Sets
8-15 Reps
@9.5
4B
Leg Extension
2 Sets
8-15 Reps
@9.5
5
Calf Raises On Leg Press
2 Sets
15-20 Reps
@10
6
Cable Crunch
1 Set
1 Set
15-20 Reps
15-20 Reps
@9
@9.5
Day 5
1
Face Pull
2 Sets
15-20 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
8-10 Reps
@8.5
3
Chest Press (Machine)
2 Sets
8-12 Reps
@9-10
4
Cable Crossover
2 Sets
12-15 Reps
@10
5
Seated Hammer Curl
2 Sets
10-15 Reps
@10
6
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@10
7
Lateral Raise (Cable)
2 Sets
15-20 Reps
@10
Day 6
1
Bent Over Row (Barbell)
2 Sets
8-10 Reps
@8.5
2
Close Grip Neutral Lat Pulldown
2 Sets
8-12 Reps
@9-10
3
Lat Pulldown (Neutral Grip)
2 Sets
10-15 Reps
@9-10
4
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
@10
5
Lying Tricep Extension (Barbell)
2 Sets
8-12 Reps
@9-10
Day 1
1
Squat (Barbell)
2 Sets
8-10 Reps
@7.5-8.5
2
Back Extension
2 Sets
12-20 Reps
@9
3
Single Leg Press
2 Sets
8-12 Reps
@8.5-9.5
4A
Leg Curl
2 Sets
10-15 Reps
@9.5
4B
Leg Extension
2 Sets
10-15 Reps
@9.5
5
Seated Calf Raise
2 Sets
12-20 Reps
@10
6
Cable Crunch
2 Sets
12-20 Reps
@8.5
Day 2
1
Face Pull
2 Sets
15-20 Reps
@8.5-10
2
Bench Press (Barbell)
2 Sets
8-10 Reps
@8.5
3
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@9-10
4
Cable Crossover
2 Sets
10-15 Reps
@9-10
5
Hammer Curl
2 Sets
8-15 Reps
@10
6
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@8.5-9.5
Day 3
1
Pull-Up (Weighted)
2 Sets
8+ Reps
@10
2
Chest Supported Row (Dumbbell)
2 Sets
8-15 Reps
@8.5-10
3
Seated Wide-Grip Row (Cable)
2 Sets
8-12 Reps
@9.5
4
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
8-15 Reps
@10
6
Lateral Raise (Dumbbell)
2 Sets
12-20 Reps
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@8.5
2
Leg Press
2 Sets
8-12 Reps
@9
3
Split Squat (Smith Machine)
2 Sets
8-12 Reps
@9.5
4A
Lying Leg Curl
2 Sets
8-15 Reps
@9.5
4B
Leg Extension
2 Sets
8-15 Reps
@9.5
5
Calf Raises On Leg Press
2 Sets
15-20 Reps
@10
6
Cable Crunch
1 Set
1 Set
15-20 Reps
15-20 Reps
@9
@9.5
Day 5
1
Face Pull
2 Sets
15-20 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
8-10 Reps
@8.5
3
Chest Press (Machine)
2 Sets
8-12 Reps
@9-10
4
Cable Crossover
2 Sets
12-15 Reps
@10
5
Seated Hammer Curl
2 Sets
10-15 Reps
@10
6
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@10
7
Lateral Raise (Cable)
2 Sets
15-20 Reps
@10
Day 6
1
Bent Over Row (Barbell)
2 Sets
8-10 Reps
@8.5
2
Close Grip Neutral Lat Pulldown
2 Sets
8-12 Reps
@9-10
3
Lat Pulldown (Neutral Grip)
2 Sets
10-15 Reps
@9-10
4
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
@10
5
Lying Tricep Extension (Barbell)
2 Sets
8-12 Reps
@9-10
Day 1
1
Squat (Barbell)
2 Sets
5-8 Reps
@7.5-8.5
2
Back Extension
2 Sets
12-20 Reps
@9
3
Single Leg Press
2 Sets
6-10 Reps
@8.5-9.5
4A
Leg Curl
1 Set
1 Set
8-12 Reps
12-15 Reps
@9.5
@9.5
4B
Leg Extension
1 Set
1 Set
8-12 Reps
12-15 Reps
@9.5
@9.5
5
Seated Calf Raise
2 Sets
12-20 Reps
@10
6
Cable Crunch
2 Sets
12-20 Reps
@8.5
Day 2
1
Face Pull
2 Sets
15-20 Reps
@8.5-10
2
Bench Press (Barbell)
2 Sets
5-8 Reps
@8.5
3
Incline Chest Press (Machine)
2 Sets
6-10 Reps
@9-10
4
Cable Crossover
2 Sets
8-12 Reps
@9-10
5
Hammer Curl
2 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
@8.5-9.5
Day 3
1
Pull-Up (Weighted)
2 Sets
5+ Reps
@10
2
Chest Supported Row (Dumbbell)
2 Sets
6-12 Reps
@8.5-10
3
Seated Wide-Grip Row (Cable)
2 Sets
8-12 Reps
@9.5
4
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
6-12 Reps
@10
6
Lateral Raise (Dumbbell)
2 Sets
8-15 Reps
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
@8.5
2
Leg Press
2 Sets
6-10 Reps
@9
3
Split Squat (Smith Machine)
1 Set
1 Set
6-10 Reps
10-15 Reps
@9.5
@9.5
4A
Lying Leg Curl
1 Set
1 Set
8-12 Reps
12-20 Reps
@9.5
@9.5
4B
Leg Extension
1 Set
1 Set
8-12 Reps
12-20 Reps
@9.5
@9.5
5
Calf Raises On Leg Press
2 Sets
15-20 Reps
@10
6
Cable Crunch
1 Set
1 Set
15-20 Reps
15-20 Reps
@9
@9.5
Day 5
1
Face Pull
2 Sets
15-20 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
5-8 Reps
@8.5
3
Chest Press (Machine)
2 Sets
6-10 Reps
@9-10
4
Cable Crossover
2 Sets
12-15 Reps
@10
5
Seated Hammer Curl
1 Set
1 Set
8-12 Reps
12-15 Reps
@10
@10
6
Bicep Curl (Barbell)
2 Sets
6-10 Reps
@10
7
Lateral Raise (Cable)
2 Sets
12-15 Reps
@10
Day 6
1
Bent Over Row (Barbell)
2 Sets
5-8 Reps
@8.5
2
Close Grip Neutral Lat Pulldown
2 Sets
6-10 Reps
@9-10
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8-12 Reps
10-15 Reps
@9-10
@9-10
4
Tricep Rope Push Down (Cable)
2 Sets
8-15 Reps
@10
5
Lying Tricep Extension (Barbell)
2 Sets
6-10 Reps
@9-10
Day 1
1
Squat (Barbell)
2 Sets
5-8 Reps
@7.5-8.5
2
Back Extension
2 Sets
12-20 Reps
@9
3
Single Leg Press
2 Sets
6-10 Reps
@8.5-9.5
4A
Leg Curl
1 Set
1 Set
8-12 Reps
12-15 Reps
@9.5
@9.5
4B
Leg Extension
1 Set
1 Set
8-12 Reps
12-15 Reps
@9.5
@9.5
5
Seated Calf Raise
2 Sets
12-20 Reps
@10
6
Cable Crunch
2 Sets
12-20 Reps
@8.5
Day 2
1
Face Pull
2 Sets
15-20 Reps
@8.5-10
2
Bench Press (Barbell)
2 Sets
5-8 Reps
@8.5
3
Incline Chest Press (Machine)
2 Sets
6-10 Reps
@9-10
4
Cable Crossover
2 Sets
8-12 Reps
@9-10
5
Hammer Curl
2 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
@8.5-9.5
Day 3
1
Pull-Up (Weighted)
2 Sets
5+ Reps
@10
2
Chest Supported Row (Dumbbell)
2 Sets
6-12 Reps
@8.5-10
3
Seated Wide-Grip Row (Cable)
2 Sets
8-12 Reps
@9.5
4
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
6-12 Reps
@10
6
Lateral Raise (Dumbbell)
2 Sets
8-15 Reps
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
@8.5
2
Leg Press
2 Sets
6-10 Reps
@9
3
Split Squat (Smith Machine)
1 Set
1 Set
6-10 Reps
10-15 Reps
@9.5
@9.5
4A
Lying Leg Curl
1 Set
1 Set
8-12 Reps
12-20 Reps
@9.5
@9.5
4B
Leg Extension
1 Set
1 Set
8-12 Reps
12-20 Reps
@9.5
@9.5
5
Calf Raises On Leg Press
2 Sets
15-20 Reps
@10
6
Cable Crunch
1 Set
1 Set
15-20 Reps
15-20 Reps
@9
@9.5
Day 5
1
Face Pull
2 Sets
15-20 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
5-8 Reps
@8.5
3
Chest Press (Machine)
2 Sets
6-10 Reps
@9-10
4
Cable Crossover
2 Sets
12-15 Reps
@10
5
Seated Hammer Curl
1 Set
1 Set
8-12 Reps
12-15 Reps
@10
@10
6
Bicep Curl (Barbell)
2 Sets
6-10 Reps
@10
7
Lateral Raise (Cable)
2 Sets
12-15 Reps
@10
Day 6
1
Bent Over Row (Barbell)
2 Sets
5-8 Reps
@8.5
2
Close Grip Neutral Lat Pulldown
2 Sets
6-10 Reps
@9-10
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8-12 Reps
10-15 Reps
@9-10
@9-10
4
Tricep Rope Push Down (Cable)
2 Sets
8-15 Reps
@10
5
Lying Tricep Extension (Barbell)
2 Sets
6-10 Reps
@9-10
Day 1
1
Squat (Barbell)
2 Sets
5-8 Reps
@7.5-8.5
2
Back Extension
2 Sets
12-20 Reps
@9
3
Single Leg Press
2 Sets
6-10 Reps
@8.5-9.5
4A
Leg Curl
1 Set
1 Set
8-12 Reps
12-15 Reps
@9.5
@9.5
4B
Leg Extension
1 Set
1 Set
8-12 Reps
12-15 Reps
@9.5
@9.5
5
Seated Calf Raise
2 Sets
12-20 Reps
@10
6
Cable Crunch
2 Sets
12-20 Reps
@8.5
Day 2
1
Face Pull
2 Sets
15-20 Reps
@8.5-10
2
Bench Press (Barbell)
2 Sets
5-8 Reps
@8.5
3
Incline Chest Press (Machine)
2 Sets
6-10 Reps
@9-10
4
Cable Crossover
2 Sets
8-12 Reps
@9-10
5
Hammer Curl
2 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
@8.5-9.5
Day 3
1
Pull-Up (Weighted)
2 Sets
5+ Reps
@10
2
Chest Supported Row (Dumbbell)
2 Sets
6-12 Reps
@8.5-10
3
Seated Wide-Grip Row (Cable)
2 Sets
8-12 Reps
@9.5
4
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
6-12 Reps
@10
6
Lateral Raise (Dumbbell)
2 Sets
8-15 Reps
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
@8.5
2
Leg Press
2 Sets
6-10 Reps
@9
3
Split Squat (Smith Machine)
1 Set
1 Set
6-10 Reps
10-15 Reps
@9.5
@9.5
4A
Lying Leg Curl
1 Set
1 Set
8-12 Reps
12-20 Reps
@9.5
@9.5
4B
Leg Extension
1 Set
1 Set
8-12 Reps
12-20 Reps
@9.5
@9.5
5
Calf Raises On Leg Press
2 Sets
15-20 Reps
@10
6
Cable Crunch
1 Set
1 Set
15-20 Reps
15-20 Reps
@9
@9.5
Day 5
1
Face Pull
2 Sets
15-20 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
5-8 Reps
@8.5
3
Chest Press (Machine)
2 Sets
6-10 Reps
@9-10
4
Cable Crossover
2 Sets
12-15 Reps
@10
5
Seated Hammer Curl
1 Set
1 Set
8-12 Reps
12-15 Reps
@10
@10
6
Bicep Curl (Barbell)
2 Sets
6-10 Reps
@10
7
Lateral Raise (Cable)
2 Sets
12-15 Reps
@10
Day 6
1
Bent Over Row (Barbell)
2 Sets
5-8 Reps
@8.5
2
Close Grip Neutral Lat Pulldown
2 Sets
6-10 Reps
@9-10
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8-12 Reps
10-15 Reps
@9-10
@9-10
4
Tricep Rope Push Down (Cable)
2 Sets
8-15 Reps
@10
5
Lying Tricep Extension (Barbell)
2 Sets
6-10 Reps
@9-10
Day 1
1
Squat (Barbell)
2 Sets
5-8 Reps
@7.5-8.5
2
Back Extension
2 Sets
12-20 Reps
@9
3
Single Leg Press
2 Sets
6-10 Reps
@8.5-9.5
4A
Leg Curl
1 Set
1 Set
8-12 Reps
12-15 Reps
@9.5
@9.5
4B
Leg Extension
1 Set
1 Set
8-12 Reps
12-15 Reps
@9.5
@9.5
5
Seated Calf Raise
2 Sets
12-20 Reps
@10
6
Cable Crunch
2 Sets
12-20 Reps
@8.5
Day 2
1
Face Pull
2 Sets
15-20 Reps
@8.5-10
2
Bench Press (Barbell)
2 Sets
5-8 Reps
@8.5
3
Incline Chest Press (Machine)
2 Sets
6-10 Reps
@9-10
4
Cable Crossover
2 Sets
8-12 Reps
@9-10
5
Hammer Curl
2 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
@8.5-9.5
Day 3
1
Pull-Up (Weighted)
2 Sets
5+ Reps
@10
2
Chest Supported Row (Dumbbell)
2 Sets
6-12 Reps
@8.5-10
3
Seated Wide-Grip Row (Cable)
2 Sets
8-12 Reps
@9.5
4
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
6-12 Reps
@10
6
Lateral Raise (Dumbbell)
2 Sets
8-15 Reps
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
@8.5
2
Leg Press
2 Sets
6-10 Reps
@9
3
Split Squat (Smith Machine)
1 Set
1 Set
6-10 Reps
10-15 Reps
@9.5
@9.5
4A
Lying Leg Curl
1 Set
1 Set
8-12 Reps
12-20 Reps
@9.5
@9.5
4B
Leg Extension
1 Set
1 Set
8-12 Reps
12-20 Reps
@9.5
@9.5
5
Calf Raises On Leg Press
2 Sets
15-20 Reps
@10
6
Cable Crunch
1 Set
1 Set
15-20 Reps
15-20 Reps
@9
@9.5
Day 5
1
Face Pull
2 Sets
15-20 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
5-8 Reps
@8.5
3
Chest Press (Machine)
2 Sets
6-10 Reps
@9-10
4
Cable Crossover
2 Sets
12-15 Reps
@10
5
Seated Hammer Curl
1 Set
1 Set
8-12 Reps
12-15 Reps
@10
@10
6
Bicep Curl (Barbell)
2 Sets
6-10 Reps
@10
7
Lateral Raise (Cable)
2 Sets
12-15 Reps
@10
Day 6
1
Bent Over Row (Barbell)
2 Sets
5-8 Reps
@8.5
2
Close Grip Neutral Lat Pulldown
2 Sets
6-10 Reps
@9-10
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8-12 Reps
10-15 Reps
@9-10
@9-10
4
Tricep Rope Push Down (Cable)
2 Sets
8-15 Reps
@10
5
Lying Tricep Extension (Barbell)
2 Sets
6-10 Reps
@9-10