logo
Caped Crusader (Bodybuilding/Lifting) (Batman Inspired Lift)
by Cameron J O’Neal
305 athletes joined
Program Description
UPPER/ LOWER Program This program to maximize muscle growth and endurance through exercise that used with body weight and endurance. You’ll be using no equipment whatsoever, but of course try your best to make that things around you to use for a place holder for equipment. This is following by an upper lower level of maintenance and training for control of the program and simplicity. NOTE as what Batman does focus on sleep, nutrition and cardio for the days you feel needed but mainly on Sunday and Saturday. I would highly recommend that you throw in some (Close Grig Conventional Squats HEEL ELEVATED) and the Guillotine Press for just better leg and chest movements THINGS TO KNOW BEFORE TRAINING If wanting Forearm and Dips for further Hypertrophy, in between workouts Via Super Sets or during Rest day (optional) If mainly Strength Trainer Change Workouts to main workouts Bench, Squats, and deadlifts on the muscle groups they work Chest, Triceps, and legs needed 2 times a week to enhance muscle mass and overall muscular performance and look In order to increase muscle mass you must find out basic daily calorie intake and add 200- 300 calories in order to gain muscle mass but if wanting to lose mass the subtract 200- 300 calories Muscle doesn’t get built while in the weight room, muscle grows and gains mass while resting and sleeping. sleep and water are the most important components when lifting weights Best YouTubers to watch for further improvement is Bald-Omni Man, Natural Hypertrophy, Trent Twins, and most bodybuilders The Final Answer will most likely change over time with either major or minor improvements. Make change to it if necessary. LASTLY (HEAVY AND CONTROLLED)
Program Overview
Level
Beginner, Novice, Intermediate
Goal
Athletics, Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
60 minutes
Created
Jan 04, 2024 12:15
Last Edited
Jun 13, 2024 02:10
down_app
Week 1
1 / 10 Weeks
Day 4
1
Leg Curl
3 Sets
12-15 Reps
@8.5
2
Leg Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
3
Leg Extension
1 Set
3 Sets
10-15 Reps
10-15 Reps
@9
4A
Seated Calf Raise
1 Set
1 Set
20-30 Reps
20-30 Reps
@10
4B
Standing Calf Raise
1 Set
1 Set
20-30 Reps
20-30 Reps
@10
5
Front Squat (Paused)
1 Set
1 Set
1 Set
10-16 Reps
10-14 Reps
10-12 Reps
@9
@9.5
@10
6
Heel Elevated Squats (Conventional/ Wide grip)
3 Sets
5-10 Reps
@10
Day 2
1
Leg Curl
3 Sets
12-15 Reps
@8.5
2
Leg Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
3
Leg Extension
1 Set
3 Sets
10-15 Reps
10-15 Reps
@9
4A
Seated Calf Raise
1 Set
1 Set
20-30 Reps
20-30 Reps
@10
4B
Standing Calf Raise
1 Set
1 Set
20-30 Reps
20-30 Reps
@10
5
Squat (Paused)
1 Set
1 Set
1 Set
10-16 Reps
10-14 Reps
10-12 Reps
@9
@9.5
@10
6
Heel Elevated Squats (Conventional/ Wide grip)
2 Sets
5-10 Reps
@10
Day 1
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9.5
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9.5
3A
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
14 Reps
15 Reps
16 Reps
17 Reps
@8
@8
@9
@9
3B
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
14 Reps
15 Reps
16 Reps
17 Reps
@8
@8
@9
@9
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
14 Reps
16 Reps
@9
@9
@9
5
Bent Over Row (Dumbbell)
2 Sets
2 Sets
16 Reps
18 Reps
@9
@10
6A
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
14 Reps
16 Reps
18 Reps
20 Reps
@9
@9
@9.5
@10
6B
Skull Crusher
1 Set
1 Set
1 Set
1 Set
14 Reps
16 Reps
18 Reps
20 Reps
@9
@9
@9.5
@10
Day 3
1
Chest Fly (Cable)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8.5
2
Bench Press (Paused)
1 Set
1 Set
10-12 Reps
8-10 Reps
@10
3A
Arnold Press
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9.5
@10
3B
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9.5
@10
4
Lat Pulldown
2 Sets
2 Sets
12-18 Reps
12-18 Reps
@8.5
@9
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
6A
Tricep Kickback
1 Set
1 Set
15-20 Reps
15-20 Reps
@10
6B
Single Arm Pushdown
1 Set
1 Set
15-20 Reps
15-20 Reps
@10
Day 1
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9.5
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9.5
3A
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
14 Reps
15 Reps
16 Reps
17 Reps
@8
@8
@9
@9
3B
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
14 Reps
15 Reps
16 Reps
17 Reps
@8
@8
@9
@9
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
14 Reps
16 Reps
@9
@9
@9
5
Bent Over Row (Dumbbell)
2 Sets
2 Sets
16 Reps
18 Reps
@9
@10
6A
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
14 Reps
16 Reps
18 Reps
20 Reps
@9
@9
@9.5
@10
6B
Skull Crusher
1 Set
1 Set
1 Set
1 Set
14 Reps
16 Reps
18 Reps
20 Reps
@9
@9
@9.5
@10
Day 2
1
Leg Curl
3 Sets
12-15 Reps
@8.5
2
Leg Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
3
Leg Extension
1 Set
3 Sets
10-15 Reps
10-15 Reps
@9
4A
Seated Calf Raise
1 Set
1 Set
20-30 Reps
20-30 Reps
@10
4B
Standing Calf Raise
1 Set
1 Set
20-30 Reps
20-30 Reps
@10
5
Squat (Paused)
1 Set
1 Set
1 Set
10-16 Reps
10-14 Reps
10-12 Reps
@9
@9.5
@10
6
Front Squat (Paused)
1 Set
1 Set
1 Set
10-16 Reps
10-14 Reps
10-12 Reps
@9
@9.5
@10
Day 4
1
Leg Curl
3 Sets
12-15 Reps
@8.5
2
Leg Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
3
Leg Extension
1 Set
3 Sets
10-15 Reps
10-15 Reps
@9
4A
Seated Calf Raise
1 Set
1 Set
20-30 Reps
20-30 Reps
@10
4B
Standing Calf Raise
1 Set
1 Set
20-30 Reps
20-30 Reps
@10
5
Squat (Paused)
1 Set
1 Set
1 Set
10-16 Reps
10-14 Reps
10-12 Reps
@9
@9.5
@10
6
Front Squat (Paused)
1 Set
1 Set
1 Set
10-16 Reps
10-14 Reps
10-12 Reps
@9
@9.5
@10
Day 3
1
Chest Fly (Cable)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8.5
2
Bench Press (Paused)
1 Set
1 Set
10-12 Reps
8-10 Reps
@10
3A
Arnold Press
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9.5
@10
3B
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9.5
@10
4
Lat Pulldown
2 Sets
2 Sets
12-18 Reps
12-18 Reps
@8.5
@9
5
Dumbbell Row
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8.5
@9
6A
Tricep Kickback
1 Set
1 Set
15-20 Reps
15-20 Reps
@10
6B
Single Arm Pushdown
1 Set
1 Set
15-20 Reps
15-20 Reps
@10
Day 1
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9.5
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9.5
3A
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
14 Reps
15 Reps
16 Reps
17 Reps
@8
@8
@9
@9
3B
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
14 Reps
15 Reps
16 Reps
17 Reps
@8
@8
@9
@9
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
14 Reps
16 Reps
@9
@9
@9
5
Bent Over Row (Dumbbell)
2 Sets
2 Sets
16 Reps
18 Reps
@9
@10
6A
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
14 Reps
16 Reps
18 Reps
20 Reps
@9
@9
@9.5
@10
6B
Skull Crusher
1 Set
1 Set
1 Set
1 Set
14 Reps
16 Reps
18 Reps
20 Reps
@9
@9
@9.5
@10
Day 3
1
Chest Fly (Cable)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8.5
2
Bench Press (Paused)
1 Set
1 Set
10-12 Reps
8-10 Reps
@10
3A
Arnold Press
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9.5
@10
3B
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9.5
@10
4
Lat Pulldown
2 Sets
2 Sets
12-18 Reps
12-18 Reps
@8.5
@9
5
Dumbbell Row
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8.5
@9
6A
Tricep Kickback
1 Set
1 Set
15-20 Reps
15-20 Reps
@10
6B
Single Arm Pushdown
1 Set
1 Set
15-20 Reps
15-20 Reps
@10
Day 2
1
Leg Curl
3 Sets
12-15 Reps
@8.5
2
Leg Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
3
Leg Extension
1 Set
3 Sets
10-15 Reps
10-15 Reps
@9
4A
Seated Calf Raise
1 Set
1 Set
20-30 Reps
20-30 Reps
@10
4B
Standing Calf Raise
1 Set
1 Set
20-30 Reps
20-30 Reps
@10
5
Squat (Paused)
1 Set
1 Set
1 Set
10-16 Reps
10-14 Reps
10-12 Reps
@9
@9.5
@10
6
Heel Elevated Squats (Conventional/ Wide grip)
1 Set
5-10 Reps
@10
Day 4
1
Leg Curl
3 Sets
12-15 Reps
@8.5
2
Leg Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
3
Leg Extension
1 Set
3 Sets
10-15 Reps
10-15 Reps
@9
4A
Seated Calf Raise
1 Set
1 Set
20-30 Reps
20-30 Reps
@10
4B
Standing Calf Raise
1 Set
1 Set
20-30 Reps
20-30 Reps
@10
5
Front Squat (Paused)
1 Set
1 Set
1 Set
10-16 Reps
10-14 Reps
10-12 Reps
@9
@9.5
@10
6
Heel Elevated Squats (Conventional/ Wide grip)
1 Set
5-10 Reps
@10
Day 1
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9.5
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9.5
3A
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
14 Reps
15 Reps
16 Reps
17 Reps
@8
@8
@9
@9
3B
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
14 Reps
15 Reps
16 Reps
17 Reps
@8
@8
@9
@9
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
14 Reps
16 Reps
@9
@9
@9
5
Bent Over Row (Dumbbell)
2 Sets
2 Sets
16 Reps
18 Reps
@9
@10
6A
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
14 Reps
16 Reps
18 Reps
20 Reps
@9
@9
@9.5
@10
6B
Skull Crusher
1 Set
1 Set
1 Set
1 Set
14 Reps
16 Reps
18 Reps
20 Reps
@9
@9
@9.5
@10
Day 2
1
Leg Curl
3 Sets
12-15 Reps
@8.5
2
Leg Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
3
Leg Extension
1 Set
3 Sets
10-15 Reps
10-15 Reps
@9
4A
Seated Calf Raise
1 Set
1 Set
20-30 Reps
20-30 Reps
@10
4B
Standing Calf Raise
1 Set
1 Set
20-30 Reps
20-30 Reps
@10
5
Squat (Paused)
1 Set
1 Set
1 Set
10-16 Reps
10-14 Reps
10-12 Reps
@9
@9.5
@10
6
Front Squat (Paused)
1 Set
1 Set
1 Set
10-16 Reps
10-14 Reps
10-12 Reps
@9
@9.5
@10
Day 4
1
Leg Curl
3 Sets
12-15 Reps
@8.5
2
Leg Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
3
Leg Extension
1 Set
3 Sets
10-15 Reps
10-15 Reps
@9
4A
Seated Calf Raise
1 Set
1 Set
20-30 Reps
20-30 Reps
@10
4B
Standing Calf Raise
1 Set
1 Set
20-30 Reps
20-30 Reps
@10
5
Squat (Paused)
1 Set
1 Set
1 Set
10-16 Reps
10-14 Reps
10-12 Reps
@9
@9.5
@10
6
Front Squat (Paused)
1 Set
1 Set
1 Set
10-16 Reps
10-14 Reps
10-12 Reps
@9
@9.5
@10
Day 3
1
Chest Fly (Cable)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8.5
2
Bench Press (Paused)
1 Set
1 Set
10-12 Reps
8-10 Reps
@10
3A
Arnold Press
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9.5
@10
3B
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9.5
@10
4
Lat Pulldown
2 Sets
2 Sets
12-18 Reps
12-18 Reps
@8.5
@9
5
Dumbbell Row
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8.5
@9
6A
Tricep Kickback
1 Set
1 Set
15-20 Reps
15-20 Reps
@10
6B
Single Arm Pushdown
1 Set
1 Set
15-20 Reps
15-20 Reps
@10
Day 1
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9.5
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9.5
3A
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
14 Reps
15 Reps
16 Reps
17 Reps
@8
@8
@9
@9
3B
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
14 Reps
15 Reps
16 Reps
17 Reps
@8
@8
@9
@9
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
14 Reps
16 Reps
@9
@9
@9
5
Bent Over Row (Dumbbell)
2 Sets
2 Sets
16 Reps
18 Reps
@9
@10
6A
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
14 Reps
16 Reps
18 Reps
20 Reps
@9
@9
@9.5
@10
6B
Skull Crusher
1 Set
1 Set
1 Set
1 Set
14 Reps
16 Reps
18 Reps
20 Reps
@9
@9
@9.5
@10
Day 3
1
Chest Fly (Cable)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8.5
2
Bench Press (Paused)
1 Set
1 Set
10-12 Reps
8-10 Reps
@10
3A
Arnold Press
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9.5
@10
3B
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9.5
@10
4
Lat Pulldown
2 Sets
2 Sets
12-18 Reps
12-18 Reps
@8.5
@9
5
Dumbbell Row
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8.5
@9
6A
Tricep Kickback
1 Set
1 Set
15-20 Reps
15-20 Reps
@10
6B
Single Arm Pushdown
1 Set
1 Set
15-20 Reps
15-20 Reps
@10
Day 2
1
Leg Curl
3 Sets
12-15 Reps
@8.5
2
Leg Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
3
Leg Extension
1 Set
3 Sets
10-15 Reps
10-15 Reps
@9
4A
Seated Calf Raise
1 Set
1 Set
20-30 Reps
20-30 Reps
@10
4B
Standing Calf Raise
1 Set
1 Set
20-30 Reps
20-30 Reps
@10
5
Squat (Paused)
1 Set
1 Set
1 Set
10-16 Reps
10-14 Reps
10-12 Reps
@9
@9.5
@10
6
Heel Elevated Squats (Conventional/ Wide grip)
3 Sets
5-10 Reps
@10
Day 4
1
Leg Curl
3 Sets
12-15 Reps
@8.5
2
Leg Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
3
Leg Extension
1 Set
3 Sets
10-15 Reps
10-15 Reps
@9
4A
Seated Calf Raise
1 Set
1 Set
20-30 Reps
20-30 Reps
@10
4B
Standing Calf Raise
1 Set
1 Set
20-30 Reps
20-30 Reps
@10
5
Front Squat (Paused)
1 Set
1 Set
1 Set
10-16 Reps
10-14 Reps
10-12 Reps
@9
@9.5
@10
6
Heel Elevated Squats (Conventional/ Wide grip)
1 Set
5-10 Reps
@10
Day 1
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9.5
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9.5
3A
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
14 Reps
15 Reps
16 Reps
17 Reps
@8
@8
@9
@9
3B
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
14 Reps
15 Reps
16 Reps
17 Reps
@8
@8
@9
@9
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
14 Reps
16 Reps
@9
@9
@9
5
Bent Over Row (Dumbbell)
2 Sets
2 Sets
16 Reps
18 Reps
@9
@10
6A
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
14 Reps
16 Reps
18 Reps
20 Reps
@9
@9
@9.5
@10
6B
Skull Crusher
1 Set
1 Set
1 Set
1 Set
14 Reps
16 Reps
18 Reps
20 Reps
@9
@9
@9.5
@10
Day 2
1
Leg Curl
3 Sets
12-15 Reps
@8.5
2
Leg Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
3
Leg Extension
1 Set
3 Sets
10-15 Reps
10-15 Reps
@9
4A
Seated Calf Raise
1 Set
1 Set
20-30 Reps
20-30 Reps
@10
4B
Standing Calf Raise
1 Set
1 Set
20-30 Reps
20-30 Reps
@10
5
Squat (Paused)
1 Set
1 Set
1 Set
10-16 Reps
10-14 Reps
10-12 Reps
@9
@9.5
@10
6
Front Squat (Paused)
1 Set
1 Set
1 Set
10-16 Reps
10-14 Reps
10-12 Reps
@9
@9.5
@10
Day 4
1
Leg Curl
3 Sets
12-15 Reps
@8.5
2
Leg Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
3
Leg Extension
1 Set
3 Sets
10-15 Reps
10-15 Reps
@9
4A
Seated Calf Raise
1 Set
1 Set
20-30 Reps
20-30 Reps
@10
4B
Standing Calf Raise
1 Set
1 Set
20-30 Reps
20-30 Reps
@10
5
Squat (Paused)
1 Set
1 Set
1 Set
10-16 Reps
10-14 Reps
10-12 Reps
@9
@9.5
@10
6
Front Squat (Paused)
1 Set
1 Set
1 Set
10-16 Reps
10-14 Reps
10-12 Reps
@9
@9.5
@10
Day 3
1
Chest Fly (Cable)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8.5
2
Bench Press (Paused)
1 Set
1 Set
10-12 Reps
8-10 Reps
@10
3A
Arnold Press
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9.5
@10
3B
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9.5
@10
4
Lat Pulldown
2 Sets
2 Sets
12-18 Reps
12-18 Reps
@8.5
@9
5
Dumbbell Row
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8.5
@9
6A
Tricep Kickback
1 Set
1 Set
15-20 Reps
15-20 Reps
@10
6B
Single Arm Pushdown
1 Set
1 Set
15-20 Reps
15-20 Reps
@10
Day 1
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9.5
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9.5
3A
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
14 Reps
15 Reps
16 Reps
17 Reps
@8
@8
@9
@9
3B
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
14 Reps
15 Reps
16 Reps
17 Reps
@8
@8
@9
@9
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
14 Reps
16 Reps
@9
@9
@9
5
Bent Over Row (Dumbbell)
2 Sets
2 Sets
16 Reps
18 Reps
@9
@10
6A
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
14 Reps
16 Reps
18 Reps
20 Reps
@9
@9
@9.5
@10
6B
Skull Crusher
1 Set
1 Set
1 Set
1 Set
14 Reps
16 Reps
18 Reps
20 Reps
@9
@9
@9.5
@10
Day 3
1
Chest Fly (Cable)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8.5
2
Bench Press (Paused)
1 Set
1 Set
10-12 Reps
8-10 Reps
@10
3A
Arnold Press
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9.5
@10
3B
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9.5
@10
4
Lat Pulldown
2 Sets
2 Sets
12-18 Reps
12-18 Reps
@8.5
@9
5
Dumbbell Row
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8.5
@9
6A
Tricep Kickback
1 Set
1 Set
15-20 Reps
15-20 Reps
@10
6B
Single Arm Pushdown
1 Set
1 Set
15-20 Reps
15-20 Reps
@10
Day 2
1
Leg Curl
3 Sets
12-15 Reps
@8.5
2
Leg Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
3
Leg Extension
1 Set
3 Sets
10-15 Reps
10-15 Reps
@9
4A
Seated Calf Raise
1 Set
1 Set
20-30 Reps
20-30 Reps
@10
4B
Standing Calf Raise
1 Set
1 Set
20-30 Reps
20-30 Reps
@10
5
Squat (Paused)
1 Set
1 Set
10-16 Reps
10-14 Reps
@9
@9.5
6
Heel Elevated Squats (Conventional/ Wide grip)
4 Sets
5-10 Reps
@10
Day 4
1
Leg Curl
3 Sets
12-15 Reps
@8.5
2
Leg Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
3
Leg Extension
1 Set
3 Sets
10-15 Reps
10-15 Reps
@9
4A
Seated Calf Raise
1 Set
1 Set
20-30 Reps
20-30 Reps
@10
4B
Standing Calf Raise
1 Set
1 Set
20-30 Reps
20-30 Reps
@10
5
Squat (Paused)
1 Set
1 Set
1 Set
10-16 Reps
10-14 Reps
10-12 Reps
@9
@9.5
@10
6
Front Squat (Paused)
1 Set
1 Set
1 Set
10-16 Reps
10-14 Reps
10-12 Reps
@9
@9.5
@10
Day 1
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9.5
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9.5
3A
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
14 Reps
15 Reps
16 Reps
17 Reps
@8
@8
@9
@9
3B
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
14 Reps
15 Reps
16 Reps
17 Reps
@8
@8
@9
@9
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
14 Reps
16 Reps
@9
@9
@9
5
Bent Over Row (Dumbbell)
2 Sets
2 Sets
16 Reps
18 Reps
@9
@10
6A
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
14 Reps
16 Reps
18 Reps
20 Reps
@9
@9
@9.5
@10
6B
Skull Crusher
1 Set
1 Set
1 Set
1 Set
14 Reps
16 Reps
18 Reps
20 Reps
@9
@9
@9.5
@10
Day 2
1
Leg Curl
3 Sets
12-15 Reps
@8.5
2
Leg Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
3
Leg Extension
1 Set
3 Sets
10-15 Reps
10-15 Reps
@9
4A
Seated Calf Raise
1 Set
1 Set
20-30 Reps
20-30 Reps
@10
4B
Standing Calf Raise
1 Set
1 Set
20-30 Reps
20-30 Reps
@10
5
Squat (Paused)
1 Set
1 Set
1 Set
10-16 Reps
10-14 Reps
10-12 Reps
@9
@9.5
@10
6
Front Squat (Paused)
1 Set
1 Set
1 Set
10-16 Reps
10-14 Reps
10-12 Reps
@9
@9.5
@10
Day 4
1
Leg Curl
3 Sets
12-15 Reps
@8.5
2
Leg Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
3
Leg Extension
1 Set
3 Sets
10-15 Reps
10-15 Reps
@9
4A
Seated Calf Raise
1 Set
1 Set
20-30 Reps
20-30 Reps
@10
4B
Standing Calf Raise
1 Set
1 Set
20-30 Reps
20-30 Reps
@10
5
Squat (Paused)
1 Set
1 Set
1 Set
10-16 Reps
10-14 Reps
10-12 Reps
@9
@9.5
@10
6
Front Squat (Paused)
1 Set
1 Set
1 Set
10-16 Reps
10-14 Reps
10-12 Reps
@9
@9.5
@10
Day 3
1
Chest Fly (Cable)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8.5
2
Bench Press (Paused)
1 Set
1 Set
10-12 Reps
8-10 Reps
@10
3A
Arnold Press
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9.5
@10
3B
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9.5
@10
4
Lat Pulldown
2 Sets
2 Sets
12-18 Reps
12-18 Reps
@8.5
@9
5
Dumbbell Row
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8.5
@9
6A
Tricep Kickback
1 Set
1 Set
15-20 Reps
15-20 Reps
@10
6B
Single Arm Pushdown
1 Set
1 Set
15-20 Reps
15-20 Reps
@10
Day 1
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9.5
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9.5
3A
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
14 Reps
15 Reps
16 Reps
17 Reps
@8
@8
@9
@9
3B
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
14 Reps
15 Reps
16 Reps
17 Reps
@8
@8
@9
@9
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
14 Reps
16 Reps
@9
@9
@9
5
Bent Over Row (Dumbbell)
2 Sets
2 Sets
16 Reps
18 Reps
@9
@10
6A
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
14 Reps
16 Reps
18 Reps
20 Reps
@9
@9
@9.5
@10
6B
Skull Crusher
1 Set
1 Set
1 Set
1 Set
14 Reps
16 Reps
18 Reps
20 Reps
@9
@9
@9.5
@10
Day 3
1
Chest Fly (Cable)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8.5
2
Bench Press (Paused)
1 Set
1 Set
10-12 Reps
8-10 Reps
@10
3A
Arnold Press
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9.5
@10
3B
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9.5
@10
4
Lat Pulldown
2 Sets
2 Sets
12-18 Reps
12-18 Reps
@8.5
@9
5
Dumbbell Row
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8.5
@9
6A
Tricep Kickback
1 Set
1 Set
15-20 Reps
15-20 Reps
@10
6B
Single Arm Pushdown
1 Set
1 Set
15-20 Reps
15-20 Reps
@10
Day 2
1
Leg Curl
3 Sets
12-15 Reps
@8.5
2
Leg Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
3
Leg Extension
1 Set
3 Sets
10-15 Reps
10-15 Reps
@9
4A
Seated Calf Raise
1 Set
1 Set
20-30 Reps
20-30 Reps
@10
4B
Standing Calf Raise
1 Set
1 Set
20-30 Reps
20-30 Reps
@10
5
Heel Elevated Squats (Conventional/ Wide grip)
4 Sets
5-10 Reps
@10
Day 4
1
Leg Curl
3 Sets
12-15 Reps
@8.5
2
Leg Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
3
Leg Extension
1 Set
3 Sets
10-15 Reps
10-15 Reps
@9
4A
Seated Calf Raise
1 Set
1 Set
20-30 Reps
20-30 Reps
@10
4B
Standing Calf Raise
1 Set
1 Set
20-30 Reps
20-30 Reps
@10
5
Heel Elevated Squats (Conventional/ Wide grip)
4 Sets
5-12 Reps
@10
Day 1
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9.5
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9.5
3A
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
14 Reps
15 Reps
16 Reps
17 Reps
@8
@8
@9
@9
3B
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
14 Reps
15 Reps
16 Reps
17 Reps
@8
@8
@9
@9
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
14 Reps
16 Reps
@9
@9
@9
5
Bent Over Row (Dumbbell)
2 Sets
2 Sets
16 Reps
18 Reps
@9
@10
6A
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
14 Reps
16 Reps
18 Reps
20 Reps
@9
@9
@9.5
@10
6B
Skull Crusher
1 Set
1 Set
1 Set
1 Set
14 Reps
16 Reps
18 Reps
20 Reps
@9
@9
@9.5
@10
Day 2
1
Leg Curl
3 Sets
12-15 Reps
@8.5
2
Leg Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
3
Leg Extension
1 Set
3 Sets
10-15 Reps
10-15 Reps
@9
4A
Seated Calf Raise
1 Set
1 Set
20-30 Reps
20-30 Reps
@10
4B
Standing Calf Raise
1 Set
1 Set
20-30 Reps
20-30 Reps
@10
5
Squat (Paused)
1 Set
1 Set
1 Set
10-16 Reps
10-14 Reps
10-12 Reps
@9
@9.5
@10
6
Front Squat (Paused)
1 Set
1 Set
1 Set
10-16 Reps
10-14 Reps
10-12 Reps
@9
@9.5
@10
Day 4
1
Leg Curl
3 Sets
12-15 Reps
@8.5
2
Leg Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
3
Leg Extension
1 Set
3 Sets
10-15 Reps
10-15 Reps
@9
4A
Seated Calf Raise
1 Set
1 Set
20-30 Reps
20-30 Reps
@10
4B
Standing Calf Raise
1 Set
1 Set
20-30 Reps
20-30 Reps
@10
5
Squat (Paused)
1 Set
1 Set
1 Set
10-16 Reps
10-14 Reps
10-12 Reps
@9
@9.5
@10
6
Front Squat (Paused)
1 Set
1 Set
1 Set
10-16 Reps
10-14 Reps
10-12 Reps
@9
@9.5
@10
Day 3
1
Chest Fly (Cable)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8.5
2
Bench Press (Paused)
1 Set
1 Set
10-12 Reps
8-10 Reps
@10
3A
Arnold Press
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9.5
@10
3B
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9.5
@10
4
Lat Pulldown
2 Sets
2 Sets
12-18 Reps
12-18 Reps
@8.5
@9
5
Dumbbell Row
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8.5
@9
6A
Tricep Kickback
1 Set
1 Set
15-20 Reps
15-20 Reps
@10
6B
Single Arm Pushdown
1 Set
1 Set
15-20 Reps
15-20 Reps
@10