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By Any Means
by Shania R.
8 athletes joined
5.0
(1 rating)
Program Description
Weight loss + sculpting Strength training
Program Overview
Level
Novice
Goal
Athletics, Bodyweight Fitness, Muscle & Sculpting, Powerbuilding
Equipment
Garage Gym
Program Length
9 weeks
Time Per Workout
120 minutes
Created
Jan 11, 2024 07:38
Last Edited
May 07, 2024 10:26
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Week 1
1 / 9 Weeks
Day 1
1
Leg Curl
3 Sets
15 Reps
@6.5
2
Leg Press
3 Sets
8 Reps
@6.5
3
Hack Squat
3 Sets
8 Reps
@6.5
4
Prowler Push
3 Sets
1 mins
@6.5
5
Lying Leg Curl
3 Sets
15 Reps
@6.5
6
Hip Thrust (Barbell)
3 Sets
8 Reps
@6.5
7
100m Sprint
5 Sets
1 mins
@6
Day 3
1
Hack Squat
4 Sets
8 Reps
@7.5-8
2
Pistol Squat
4 Sets
8 Reps
@7.5-8
3
Leg Extension
3 Sets
12 Reps
@7.5-8
4
Glute Kickback
3 Sets
10 Reps
@7.5-8
5
Squat (Low Bar)
3 Sets
6 Reps
@7.5-8
6
Lunge (Dumbbell)
3 Sets
12 Reps
@7.5-8
7
Step-Up (Weighted)
3 Sets
6 Reps
@7.5-8
8
Seated Calf Raise
3 Sets
10 Reps
@7.5-8
9
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@7.5-8
10
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@7.5-8
Day 2
1
V-Up
3 Sets
10 Reps
@6.5-7
2
Russian Twist
3 Sets
10 Reps
@6.5-7
3
Oblique Crunch
3 Sets
10 Reps
@6.5-7
4
Side Plank
3 Sets
1 mins
@6.5-7
5
Sissy Squat
3 Sets
8 Reps
@6.5-7
6
Cable Crunch
3 Sets
10 Reps
@6.5-7
7
Good Morning
3 Sets
6 Reps
@6.5-7
8
Barbell Row
3 Sets
8 Reps
@6.5-7
9
Dumbbell Row
3 Sets
8 Reps
@6.5-7
10
Lat Pulldown
3 Sets
8 Reps
@6.5-7
Day 4
1
Push Up
3 Sets
8 Reps
@7.5
2
Face Pull
3 Sets
8 Reps
@7.5
3
Arnold Press
3 Sets
8 Reps
@7.5
4
Battle Ropes
4 Sets
0.5 mins
@7.5
5
Dip (Assisted)
3 Sets
6 Reps
@7.5
6
Seated Dip (Machine)
3 Sets
8 Reps
@7.5
7
Tricep Extension (Machine)
3 Sets
8 Reps
@7.5
8
Lying Tricep Extension (Barbell)
3 Sets
6 Reps
@7.5
Day 5
1
Jump Rope
3 Sets
1 mins
@7.5-8
2
High Row
3 Sets
8 Reps
@7.5-8
3
T-Bar Row
3 Sets
8 Reps
@7.5-8
4
Pistol Squat
3 Sets
5 Reps
@7.5-8
5
Landmine Twist
3 Sets
8 Reps
@7.5-8
6
Sprint
6 Sets
0.5 mins
@8
Day 1
1
Leg Curl
3 Sets
15 Reps
@6.5
2
Leg Press
3 Sets
8 Reps
@6.5
3
Hack Squat
3 Sets
8 Reps
@6.5
4
Prowler Push
3 Sets
1 mins
@6.5
5
Lying Leg Curl
3 Sets
15 Reps
@6.5
6
Hip Thrust (Barbell)
3 Sets
8 Reps
@6.5
7
100m Sprint
5 Sets
1 mins
@6
Day 2
1
V-Up
3 Sets
10 Reps
@6.5-7
2
Russian Twist
3 Sets
10 Reps
@6.5-7
3
Oblique Crunch
3 Sets
10 Reps
@6.5-7
4
Side Plank
3 Sets
1 mins
@6.5-7
5
Sissy Squat
3 Sets
8 Reps
@6.5-7
6
Cable Crunch
3 Sets
10 Reps
@6.5-7
7
Good Morning
3 Sets
6 Reps
@6.5-7
8
Barbell Row
3 Sets
8 Reps
@6.5-7
9
Dumbbell Row
3 Sets
8 Reps
@6.5-7
10
Lat Pulldown
3 Sets
8 Reps
@6.5-7
Day 3
1
Hack Squat
4 Sets
8 Reps
@7.5-8
2
Pistol Squat
4 Sets
8 Reps
@7.5-8
3
Leg Extension
3 Sets
12 Reps
@7.5-8
4
Glute Kickback
3 Sets
10 Reps
@7.5-8
5
Squat (Low Bar)
3 Sets
6 Reps
@7.5-8
6
Lunge (Dumbbell)
3 Sets
12 Reps
@7.5-8
7
Step-Up (Weighted)
3 Sets
6 Reps
@7.5-8
8
Seated Calf Raise
3 Sets
10 Reps
@7.5-8
9
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@7.5-8
10
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@7.5-8
Day 4
1
Push Up
3 Sets
8 Reps
@7.5
2
Face Pull
3 Sets
8 Reps
@7.5
3
Arnold Press
3 Sets
8 Reps
@7.5
4
Battle Ropes
4 Sets
0.5 mins
@7.5
5
Dip (Assisted)
3 Sets
6 Reps
@7.5
6
Seated Dip (Machine)
3 Sets
8 Reps
@7.5
7
Tricep Extension (Machine)
3 Sets
8 Reps
@7.5
8
Lying Tricep Extension (Barbell)
3 Sets
6 Reps
@7.5
Day 5
1
Jump Rope
3 Sets
1 mins
@7.5-8
2
High Row
3 Sets
8 Reps
@7.5-8
3
T-Bar Row
3 Sets
8 Reps
@7.5-8
4
Pistol Squat
3 Sets
5 Reps
@7.5-8
5
Landmine Twist
3 Sets
8 Reps
@7.5-8
6
Sprint
6 Sets
0.5 mins
@8
Day 1
1
Leg Curl
3 Sets
15 Reps
@6.5
2
Leg Press
3 Sets
8 Reps
@6.5
3
Hack Squat
3 Sets
8 Reps
@6.5
4
Prowler Push
3 Sets
1 mins
@6.5
5
Lying Leg Curl
3 Sets
15 Reps
@6.5
6
Hip Thrust (Barbell)
3 Sets
8 Reps
@6.5
7
100m Sprint
5 Sets
1 mins
@6
Day 2
1
V-Up
3 Sets
10 Reps
@6.5-7
2
Russian Twist
3 Sets
10 Reps
@6.5-7
3
Oblique Crunch
3 Sets
10 Reps
@6.5-7
4
Side Plank
3 Sets
1 mins
@6.5-7
5
Sissy Squat
3 Sets
8 Reps
@6.5-7
6
Cable Crunch
3 Sets
10 Reps
@6.5-7
7
Good Morning
3 Sets
6 Reps
@6.5-7
8
Barbell Row
3 Sets
8 Reps
@6.5-7
9
Dumbbell Row
3 Sets
8 Reps
@6.5-7
10
Lat Pulldown
3 Sets
8 Reps
@6.5-7
Day 3
1
Hack Squat
4 Sets
8 Reps
@7.5-8
2
Pistol Squat
4 Sets
8 Reps
@7.5-8
3
Leg Extension
3 Sets
12 Reps
@7.5-8
4
Glute Kickback
3 Sets
10 Reps
@7.5-8
5
Squat (Low Bar)
3 Sets
6 Reps
@7.5-8
6
Lunge (Dumbbell)
3 Sets
12 Reps
@7.5-8
7
Step-Up (Weighted)
3 Sets
6 Reps
@7.5-8
8
Seated Calf Raise
3 Sets
10 Reps
@7.5-8
9
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@7.5-8
10
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@7.5-8
Day 4
1
Push Up
3 Sets
8 Reps
@7.5
2
Face Pull
3 Sets
8 Reps
@7.5
3
Arnold Press
3 Sets
8 Reps
@7.5
4
Battle Ropes
4 Sets
0.5 mins
@7.5
5
Dip (Assisted)
3 Sets
6 Reps
@7.5
6
Seated Dip (Machine)
3 Sets
8 Reps
@7.5
7
Tricep Extension (Machine)
3 Sets
8 Reps
@7.5
8
Lying Tricep Extension (Barbell)
3 Sets
6 Reps
@7.5
Day 5
1
Jump Rope
3 Sets
1 mins
@7.5-8
2
High Row
3 Sets
8 Reps
@7.5-8
3
T-Bar Row
3 Sets
8 Reps
@7.5-8
4
Pistol Squat
3 Sets
5 Reps
@7.5-8
5
Landmine Twist
3 Sets
8 Reps
@7.5-8
6
Sprint
6 Sets
0.5 mins
@8
Day 1
1
Leg Curl
3 Sets
15 Reps
@6.5
2
Leg Press
3 Sets
8 Reps
@6.5
3
Hack Squat
3 Sets
8 Reps
@6.5
4
Prowler Push
3 Sets
1 mins
@6.5
5
Lying Leg Curl
3 Sets
15 Reps
@6.5
6
Hip Thrust (Barbell)
3 Sets
8 Reps
@6.5
7
100m Sprint
5 Sets
1 mins
@6
Day 2
1
V-Up
3 Sets
10 Reps
@6.5-7
2
Russian Twist
3 Sets
10 Reps
@6.5-7
3
Oblique Crunch
3 Sets
10 Reps
@6.5-7
4
Side Plank
3 Sets
1 mins
@6.5-7
5
Sissy Squat
3 Sets
8 Reps
@6.5-7
6
Cable Crunch
3 Sets
10 Reps
@6.5-7
7
Good Morning
3 Sets
6 Reps
@6.5-7
8
Barbell Row
3 Sets
8 Reps
@6.5-7
9
Dumbbell Row
3 Sets
8 Reps
@6.5-7
10
Lat Pulldown
3 Sets
8 Reps
@6.5-7
Day 3
1
Hack Squat
4 Sets
8 Reps
@7.5-8
2
Pistol Squat
4 Sets
8 Reps
@7.5-8
3
Leg Extension
3 Sets
12 Reps
@7.5-8
4
Glute Kickback
3 Sets
10 Reps
@7.5-8
5
Squat (Low Bar)
3 Sets
6 Reps
@7.5-8
6
Lunge (Dumbbell)
3 Sets
12 Reps
@7.5-8
7
Step-Up (Weighted)
3 Sets
6 Reps
@7.5-8
8
Seated Calf Raise
3 Sets
10 Reps
@7.5-8
9
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@7.5-8
10
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@7.5-8
Day 4
1
Push Up
3 Sets
8 Reps
@7.5
2
Face Pull
3 Sets
8 Reps
@7.5
3
Arnold Press
3 Sets
8 Reps
@7.5
4
Battle Ropes
4 Sets
0.5 mins
@7.5
5
Dip (Assisted)
3 Sets
6 Reps
@7.5
6
Seated Dip (Machine)
3 Sets
8 Reps
@7.5
7
Tricep Extension (Machine)
3 Sets
8 Reps
@7.5
8
Lying Tricep Extension (Barbell)
3 Sets
6 Reps
@7.5
Day 5
1
Jump Rope
3 Sets
1 mins
@7.5-8
2
High Row
3 Sets
8 Reps
@7.5-8
3
T-Bar Row
3 Sets
8 Reps
@7.5-8
4
Pistol Squat
3 Sets
5 Reps
@7.5-8
5
Landmine Twist
3 Sets
8 Reps
@7.5-8
6
Sprint
6 Sets
0.5 mins
@8
Day 1
1
Leg Curl
3 Sets
15 Reps
@6.5
2
Leg Press
3 Sets
8 Reps
@6.5
3
Hack Squat
3 Sets
8 Reps
@6.5
4
Prowler Push
3 Sets
1 mins
@6.5
5
Lying Leg Curl
3 Sets
15 Reps
@6.5
6
Hip Thrust (Barbell)
3 Sets
8 Reps
@6.5
7
100m Sprint
5 Sets
1 mins
@6
Day 2
1
V-Up
3 Sets
10 Reps
@6.5-7
2
Russian Twist
3 Sets
10 Reps
@6.5-7
3
Oblique Crunch
3 Sets
10 Reps
@6.5-7
4
Side Plank
3 Sets
1 mins
@6.5-7
5
Sissy Squat
3 Sets
8 Reps
@6.5-7
6
Cable Crunch
3 Sets
10 Reps
@6.5-7
7
Good Morning
3 Sets
6 Reps
@6.5-7
8
Barbell Row
3 Sets
8 Reps
@6.5-7
9
Dumbbell Row
3 Sets
8 Reps
@6.5-7
10
Lat Pulldown
3 Sets
8 Reps
@6.5-7
Day 3
1
Hack Squat
4 Sets
8 Reps
@7.5-8
2
Pistol Squat
4 Sets
8 Reps
@7.5-8
3
Leg Extension
3 Sets
12 Reps
@7.5-8
4
Glute Kickback
3 Sets
10 Reps
@7.5-8
5
Squat (Low Bar)
3 Sets
6 Reps
@7.5-8
6
Lunge (Dumbbell)
3 Sets
12 Reps
@7.5-8
7
Step-Up (Weighted)
3 Sets
6 Reps
@7.5-8
8
Seated Calf Raise
3 Sets
10 Reps
@7.5-8
9
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@7.5-8
10
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@7.5-8
Day 4
1
Push Up
3 Sets
8 Reps
@7.5
2
Face Pull
3 Sets
8 Reps
@7.5
3
Arnold Press
3 Sets
8 Reps
@7.5
4
Battle Ropes
4 Sets
0.5 mins
@7.5
5
Dip (Assisted)
3 Sets
6 Reps
@7.5
6
Seated Dip (Machine)
3 Sets
8 Reps
@7.5
7
Tricep Extension (Machine)
3 Sets
8 Reps
@7.5
8
Lying Tricep Extension (Barbell)
3 Sets
6 Reps
@7.5
Day 5
1
Jump Rope
3 Sets
1 mins
@7.5-8
2
High Row
3 Sets
8 Reps
@7.5-8
3
T-Bar Row
3 Sets
8 Reps
@7.5-8
4
Pistol Squat
3 Sets
5 Reps
@7.5-8
5
Landmine Twist
3 Sets
8 Reps
@7.5-8
6
Sprint
6 Sets
0.5 mins
@8
Day 1
1
Leg Curl
3 Sets
15 Reps
@6.5
2
Leg Press
3 Sets
8 Reps
@6.5
3
Hack Squat
3 Sets
8 Reps
@6.5
4
Prowler Push
3 Sets
1 mins
@6.5
5
Lying Leg Curl
3 Sets
15 Reps
@6.5
6
Hip Thrust (Barbell)
3 Sets
8 Reps
@6.5
7
100m Sprint
5 Sets
1 mins
@6
Day 2
1
V-Up
3 Sets
10 Reps
@6.5-7
2
Russian Twist
3 Sets
10 Reps
@6.5-7
3
Oblique Crunch
3 Sets
10 Reps
@6.5-7
4
Side Plank
3 Sets
1 mins
@6.5-7
5
Sissy Squat
3 Sets
8 Reps
@6.5-7
6
Cable Crunch
3 Sets
10 Reps
@6.5-7
7
Good Morning
3 Sets
6 Reps
@6.5-7
8
Barbell Row
3 Sets
8 Reps
@6.5-7
9
Dumbbell Row
3 Sets
8 Reps
@6.5-7
10
Lat Pulldown
3 Sets
8 Reps
@6.5-7
Day 3
1
Hack Squat
4 Sets
8 Reps
@7.5-8
2
Pistol Squat
4 Sets
8 Reps
@7.5-8
3
Leg Extension
3 Sets
12 Reps
@7.5-8
4
Glute Kickback
3 Sets
10 Reps
@7.5-8
5
Squat (Low Bar)
3 Sets
6 Reps
@7.5-8
6
Lunge (Dumbbell)
3 Sets
12 Reps
@7.5-8
7
Step-Up (Weighted)
3 Sets
6 Reps
@7.5-8
8
Seated Calf Raise
3 Sets
10 Reps
@7.5-8
9
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@7.5-8
10
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@7.5-8
Day 4
1
Push Up
3 Sets
8 Reps
@7.5
2
Face Pull
3 Sets
8 Reps
@7.5
3
Arnold Press
3 Sets
8 Reps
@7.5
4
Battle Ropes
4 Sets
0.5 mins
@7.5
5
Dip (Assisted)
3 Sets
6 Reps
@7.5
6
Seated Dip (Machine)
3 Sets
8 Reps
@7.5
7
Tricep Extension (Machine)
3 Sets
8 Reps
@7.5
8
Lying Tricep Extension (Barbell)
3 Sets
6 Reps
@7.5
Day 5
1
Jump Rope
3 Sets
1 mins
@7.5-8
2
High Row
3 Sets
8 Reps
@7.5-8
3
T-Bar Row
3 Sets
8 Reps
@7.5-8
4
Pistol Squat
3 Sets
5 Reps
@7.5-8
5
Landmine Twist
3 Sets
8 Reps
@7.5-8
6
Sprint
6 Sets
0.5 mins
@8
Day 1
1
Leg Curl
3 Sets
15 Reps
@6.5
2
Leg Press
3 Sets
8 Reps
@6.5
3
Hack Squat
3 Sets
8 Reps
@6.5
4
Prowler Push
3 Sets
1 mins
@6.5
5
Lying Leg Curl
3 Sets
15 Reps
@6.5
6
Hip Thrust (Barbell)
3 Sets
8 Reps
@6.5
7
100m Sprint
5 Sets
1 mins
@6
Day 2
1
V-Up
3 Sets
10 Reps
@6.5-7
2
Russian Twist
3 Sets
10 Reps
@6.5-7
3
Oblique Crunch
3 Sets
10 Reps
@6.5-7
4
Side Plank
3 Sets
1 mins
@6.5-7
5
Sissy Squat
3 Sets
8 Reps
@6.5-7
6
Cable Crunch
3 Sets
10 Reps
@6.5-7
7
Good Morning
3 Sets
6 Reps
@6.5-7
8
Barbell Row
3 Sets
8 Reps
@6.5-7
9
Dumbbell Row
3 Sets
8 Reps
@6.5-7
10
Lat Pulldown
3 Sets
8 Reps
@6.5-7
Day 3
1
Hack Squat
4 Sets
8 Reps
@7.5-8
2
Pistol Squat
4 Sets
8 Reps
@7.5-8
3
Leg Extension
3 Sets
12 Reps
@7.5-8
4
Glute Kickback
3 Sets
10 Reps
@7.5-8
5
Squat (Low Bar)
3 Sets
6 Reps
@7.5-8
6
Lunge (Dumbbell)
3 Sets
12 Reps
@7.5-8
7
Step-Up (Weighted)
3 Sets
6 Reps
@7.5-8
8
Seated Calf Raise
3 Sets
10 Reps
@7.5-8
9
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@7.5-8
10
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@7.5-8
Day 4
1
Push Up
3 Sets
8 Reps
@7.5
2
Face Pull
3 Sets
8 Reps
@7.5
3
Arnold Press
3 Sets
8 Reps
@7.5
4
Battle Ropes
4 Sets
0.5 mins
@7.5
5
Dip (Assisted)
3 Sets
6 Reps
@7.5
6
Seated Dip (Machine)
3 Sets
8 Reps
@7.5
7
Tricep Extension (Machine)
3 Sets
8 Reps
@7.5
8
Lying Tricep Extension (Barbell)
3 Sets
6 Reps
@7.5
Day 5
1
Jump Rope
3 Sets
1 mins
@7.5-8
2
High Row
3 Sets
8 Reps
@7.5-8
3
T-Bar Row
3 Sets
8 Reps
@7.5-8
4
Pistol Squat
3 Sets
5 Reps
@7.5-8
5
Landmine Twist
3 Sets
8 Reps
@7.5-8
6
Sprint
6 Sets
0.5 mins
@8
Day 1
1
Leg Curl
3 Sets
15 Reps
@6.5
2
Leg Press
3 Sets
8 Reps
@6.5
3
Hack Squat
3 Sets
8 Reps
@6.5
4
Prowler Push
3 Sets
1 mins
@6.5
5
Lying Leg Curl
3 Sets
15 Reps
@6.5
6
Hip Thrust (Barbell)
3 Sets
8 Reps
@6.5
7
100m Sprint
5 Sets
1 mins
@6
Day 2
1
V-Up
3 Sets
10 Reps
@6.5-7
2
Russian Twist
3 Sets
10 Reps
@6.5-7
3
Oblique Crunch
3 Sets
10 Reps
@6.5-7
4
Side Plank
3 Sets
1 mins
@6.5-7
5
Sissy Squat
3 Sets
8 Reps
@6.5-7
6
Cable Crunch
3 Sets
10 Reps
@6.5-7
7
Good Morning
3 Sets
6 Reps
@6.5-7
8
Barbell Row
3 Sets
8 Reps
@6.5-7
9
Dumbbell Row
3 Sets
8 Reps
@6.5-7
10
Lat Pulldown
3 Sets
8 Reps
@6.5-7
Day 3
1
Hack Squat
4 Sets
8 Reps
@7.5-8
2
Pistol Squat
4 Sets
8 Reps
@7.5-8
3
Leg Extension
3 Sets
12 Reps
@7.5-8
4
Glute Kickback
3 Sets
10 Reps
@7.5-8
5
Squat (Low Bar)
3 Sets
6 Reps
@7.5-8
6
Lunge (Dumbbell)
3 Sets
12 Reps
@7.5-8
7
Step-Up (Weighted)
3 Sets
6 Reps
@7.5-8
8
Seated Calf Raise
3 Sets
10 Reps
@7.5-8
9
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@7.5-8
10
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@7.5-8
Day 4
1
Push Up
3 Sets
8 Reps
@7.5
2
Face Pull
3 Sets
8 Reps
@7.5
3
Arnold Press
3 Sets
8 Reps
@7.5
4
Battle Ropes
4 Sets
0.5 mins
@7.5
5
Dip (Assisted)
3 Sets
6 Reps
@7.5
6
Seated Dip (Machine)
3 Sets
8 Reps
@7.5
7
Tricep Extension (Machine)
3 Sets
8 Reps
@7.5
8
Lying Tricep Extension (Barbell)
3 Sets
6 Reps
@7.5
Day 5
1
Jump Rope
3 Sets
1 mins
@7.5-8
2
High Row
3 Sets
8 Reps
@7.5-8
3
T-Bar Row
3 Sets
8 Reps
@7.5-8
4
Pistol Squat
3 Sets
5 Reps
@7.5-8
5
Landmine Twist
3 Sets
8 Reps
@7.5-8
6
Sprint
6 Sets
0.5 mins
@8
Day 1
1
Leg Curl
3 Sets
15 Reps
@6.5
2
Leg Press
3 Sets
8 Reps
@6.5
3
Hack Squat
3 Sets
8 Reps
@6.5
4
Prowler Push
3 Sets
1 mins
@6.5
5
Lying Leg Curl
3 Sets
15 Reps
@6.5
6
Hip Thrust (Barbell)
3 Sets
8 Reps
@6.5
7
100m Sprint
5 Sets
1 mins
@6
Day 2
1
V-Up
3 Sets
10 Reps
@6.5-7
2
Russian Twist
3 Sets
10 Reps
@6.5-7
3
Oblique Crunch
3 Sets
10 Reps
@6.5-7
4
Side Plank
3 Sets
1 mins
@6.5-7
5
Sissy Squat
3 Sets
8 Reps
@6.5-7
6
Cable Crunch
3 Sets
10 Reps
@6.5-7
7
Good Morning
3 Sets
6 Reps
@6.5-7
8
Barbell Row
3 Sets
8 Reps
@6.5-7
9
Dumbbell Row
3 Sets
8 Reps
@6.5-7
10
Lat Pulldown
3 Sets
8 Reps
@6.5-7
Day 3
1
Hack Squat
4 Sets
8 Reps
@7.5-8
2
Pistol Squat
4 Sets
8 Reps
@7.5-8
3
Leg Extension
3 Sets
12 Reps
@7.5-8
4
Glute Kickback
3 Sets
10 Reps
@7.5-8
5
Squat (Low Bar)
3 Sets
6 Reps
@7.5-8
6
Lunge (Dumbbell)
3 Sets
12 Reps
@7.5-8
7
Step-Up (Weighted)
3 Sets
6 Reps
@7.5-8
8
Seated Calf Raise
3 Sets
10 Reps
@7.5-8
9
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@7.5-8
10
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@7.5-8
Day 4
1
Push Up
3 Sets
8 Reps
@7.5
2
Face Pull
3 Sets
8 Reps
@7.5
3
Arnold Press
3 Sets
8 Reps
@7.5
4
Battle Ropes
4 Sets
0.5 mins
@7.5
5
Dip (Assisted)
3 Sets
6 Reps
@7.5
6
Seated Dip (Machine)
3 Sets
8 Reps
@7.5
7
Tricep Extension (Machine)
3 Sets
8 Reps
@7.5
8
Lying Tricep Extension (Barbell)
3 Sets
6 Reps
@7.5
Day 5
1
Jump Rope
3 Sets
1 mins
@7.5-8
2
High Row
3 Sets
8 Reps
@7.5-8
3
T-Bar Row
3 Sets
8 Reps
@7.5-8
4
Pistol Squat
3 Sets
5 Reps
@7.5-8
5
Landmine Twist
3 Sets
8 Reps
@7.5-8
6
Sprint
6 Sets
0.5 mins
@8