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Cart.Lifts
by Carter A.
1 athletes joined
Program Description
Sickness
Program Overview
Level
Intermediate
Goal
Powerlifting, Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
80 minutes
Created
Jan 22, 2024 03:35
Last Edited
May 14, 2024 03:10
down_app
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
3-5 Reps
62%
2
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
@7
3
Dip (Weighted)
3 Sets
5-8 Reps
@7
4
Seated Shoulder Press (Dumbbell)
3 Sets
3-5 Reps
@7
5
smith machine shoulder press
3 Sets
8-12 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7
7
rear delt fly
3 Sets
8-12 Reps
@7
Day 3
1
Squat (Barbell)
5 Sets
3-5 Reps
62%
2
Seated Hamstring Curl
3 Sets
10-12 Reps
@7
3
Romanian Deadlift (Dumbbell)
3 Sets
5-8 Reps
@7
4
Leg Extension
3 Sets
10-12 Reps
@7
5
Hip Adductor (Machine)
3 Sets
10-12 Reps
@7
6
Hip Abductor (Machine)
3 Sets
10-12 Reps
@7
7
Standing Calf Raise
3 Sets
10-12 Reps
@7
8
Seated Calf Raise
1 Set
10-12 Reps
@7
Day 4
1
Bench Press (Barbell)
5 Sets
3-5 Reps
62%
2
Barbell Row
3 Sets
5-8 Reps
@7
3
Incline Bench Press (Smith Machine)
3 Sets
10-12 Reps
@7
4
Pull-Up (Weighted)
3 Sets
8-12 Reps
@7
5
Chest Fly (Machine)
3 Sets
12-20 Reps
@7
6
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
@7
Day 5
1
Seated Shoulder Press (Dumbbell)
3 Sets
5-8 Reps
@7
2
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@7
3
rear delt fly
3 Sets
10-12 Reps
@7
4
smith machine shoulder press
3 Sets
10-12 Reps
@7
5
Skull Crusher
3 Sets
10-12 Reps
@7
6
Tricep Extension (Cable)
3 Sets
10-12 Reps
@7
7
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@7
8
Preacher Curl (Barbell)
3 Sets
10-12 Reps
@7
9
Wrist Curls
3 Sets
10-12 Reps
@7
Day 6
1
Squat (Barbell)
5 Sets
3-5 Reps
62%
2
Seated Hamstring Curl
3 Sets
10-12 Reps
@7
3
Romanian Deadlift (Dumbbell)
3 Sets
5-8 Reps
@7
4
Leg Extension
3 Sets
10-12 Reps
@7
5
Hip Adductor (Machine)
3 Sets
10-12 Reps
@7
6
Hip Abductor (Machine)
3 Sets
10-12 Reps
@7
7
Standing Calf Raise
3 Sets
10-12 Reps
@7
8
Seated Calf Raise
1 Set
10-12 Reps
@7
Day 2
1
Deadlift (Barbell)
5 Sets
3-5 Reps
62%
2
Barbell Row
3 Sets
5-8 Reps
@7
3
Pull-Up (Weighted)
3 Sets
10-12 Reps
@7
4
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
@7
5
Skull Crusher
3 Sets
5-8 Reps
@7
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
@7
7
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@7
8
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7
Day 5
1
Seated Shoulder Press (Dumbbell)
3 Sets
5-8 Reps
@7
2
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@7
3
rear delt fly
3 Sets
10-12 Reps
@7
4
smith machine shoulder press
3 Sets
10-12 Reps
@7
5
Skull Crusher
3 Sets
10-12 Reps
@7
6
Tricep Extension (Cable)
3 Sets
10-12 Reps
@7
7
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@7
8
Preacher Curl (Barbell)
3 Sets
10-12 Reps
@7
9
Wrist Curls
3 Sets
10-12 Reps
@7
Day 1
1
Bench Press (Barbell)
5 Sets
3-5 Reps
65%
2
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
@7
3
Dip (Weighted)
3 Sets
5-8 Reps
@7
4
Seated Shoulder Press (Dumbbell)
3 Sets
3-5 Reps
@7
5
smith machine shoulder press
3 Sets
8-12 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7
7
rear delt fly
3 Sets
8-12 Reps
@7
Day 3
1
Squat (Barbell)
5 Sets
3-5 Reps
65%
2
Seated Hamstring Curl
3 Sets
10-12 Reps
@7
3
Romanian Deadlift (Dumbbell)
3 Sets
5-8 Reps
@7
4
Leg Extension
3 Sets
10-12 Reps
@7
5
Hip Adductor (Machine)
3 Sets
10-12 Reps
@7
6
Hip Abductor (Machine)
3 Sets
10-12 Reps
@7
7
Standing Calf Raise
3 Sets
10-12 Reps
@7
8
Seated Calf Raise
1 Set
10-12 Reps
@7
Day 4
1
Bench Press (Barbell)
5 Sets
3-5 Reps
65%
2
Barbell Row
3 Sets
5-8 Reps
@7
3
Incline Bench Press (Smith Machine)
3 Sets
10-12 Reps
@7
4
Pull-Up (Weighted)
3 Sets
8-12 Reps
@7
5
Chest Fly (Machine)
3 Sets
12-20 Reps
@7
6
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
@7
Day 6
1
Squat (Barbell)
5 Sets
3-5 Reps
65%
2
Seated Hamstring Curl
3 Sets
10-12 Reps
@7
3
Romanian Deadlift (Dumbbell)
3 Sets
5-8 Reps
@7
4
Leg Extension
3 Sets
10-12 Reps
@7
5
Hip Adductor (Machine)
3 Sets
10-12 Reps
@7
6
Hip Abductor (Machine)
3 Sets
10-12 Reps
@7
7
Standing Calf Raise
3 Sets
10-12 Reps
@7
8
Seated Calf Raise
1 Set
10-12 Reps
@7
Day 2
1
Deadlift (Barbell)
5 Sets
3-5 Reps
65%
2
Barbell Row
3 Sets
5-8 Reps
@7
3
Pull-Up (Weighted)
3 Sets
10-12 Reps
@7
4
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
@7
5
Skull Crusher
3 Sets
5-8 Reps
@7
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
@7
7
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@7
8
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7
Day 5
1
Seated Shoulder Press (Dumbbell)
3 Sets
5-8 Reps
@7
2
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@7
3
rear delt fly
3 Sets
10-12 Reps
@7
4
smith machine shoulder press
3 Sets
10-12 Reps
@7
5
Skull Crusher
3 Sets
10-12 Reps
@7
6
Tricep Extension (Cable)
3 Sets
10-12 Reps
@7
7
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@7
8
Preacher Curl (Barbell)
3 Sets
10-12 Reps
@7
9
Wrist Curls
3 Sets
10-12 Reps
@7
Day 1
1
Bench Press (Barbell)
5 Sets
3-5 Reps
67%
2
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
@7
3
Dip (Weighted)
3 Sets
5-8 Reps
@7
4
Seated Shoulder Press (Dumbbell)
3 Sets
3-5 Reps
@7
5
smith machine shoulder press
3 Sets
8-12 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7
7
rear delt fly
3 Sets
8-12 Reps
@7
Day 2
1
Deadlift (Barbell)
5 Sets
3-5 Reps
67%
2
Barbell Row
3 Sets
5-8 Reps
@7
3
Pull-Up (Weighted)
3 Sets
10-12 Reps
@7
4
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
@7
5
Skull Crusher
3 Sets
5-8 Reps
@7
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
@7
7
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@7
8
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7
Day 3
1
Squat (Barbell)
5 Sets
3-5 Reps
67%
2
Seated Hamstring Curl
3 Sets
10-12 Reps
@7
3
Romanian Deadlift (Dumbbell)
3 Sets
5-8 Reps
@7
4
Leg Extension
3 Sets
10-12 Reps
@7
5
Hip Adductor (Machine)
3 Sets
10-12 Reps
@7
6
Hip Abductor (Machine)
3 Sets
10-12 Reps
@7
7
Standing Calf Raise
3 Sets
10-12 Reps
@7
8
Seated Calf Raise
1 Set
10-12 Reps
@7
Day 4
1
Bench Press (Barbell)
5 Sets
3-5 Reps
67%
2
Barbell Row
3 Sets
5-8 Reps
@7
3
Incline Bench Press (Smith Machine)
3 Sets
10-12 Reps
@7
4
Pull-Up (Weighted)
3 Sets
8-12 Reps
@7
5
Chest Fly (Machine)
3 Sets
12-20 Reps
@7
6
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
@7
Day 6
1
Squat (Barbell)
5 Sets
3-5 Reps
67%
2
Seated Hamstring Curl
3 Sets
10-12 Reps
@7
3
Romanian Deadlift (Dumbbell)
3 Sets
5-8 Reps
@7
4
Leg Extension
3 Sets
10-12 Reps
@7
5
Hip Adductor (Machine)
3 Sets
10-12 Reps
@7
6
Hip Abductor (Machine)
3 Sets
10-12 Reps
@7
7
Standing Calf Raise
3 Sets
10-12 Reps
@7
8
Seated Calf Raise
1 Set
10-12 Reps
@7
Day 5
1
Seated Shoulder Press (Dumbbell)
3 Sets
5-8 Reps
@7
2
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@7
3
rear delt fly
3 Sets
10-12 Reps
@7
4
smith machine shoulder press
3 Sets
10-12 Reps
@7
5
Skull Crusher
3 Sets
10-12 Reps
@7
6
Tricep Extension (Cable)
3 Sets
10-12 Reps
@7
7
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@7
8
Preacher Curl (Barbell)
3 Sets
10-12 Reps
@7
9
Wrist Curls
3 Sets
10-12 Reps
@7
Day 1
1
Bench Press (Barbell)
5 Sets
3-5 Reps
70%
2
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
@7
3
Dip (Weighted)
3 Sets
5-8 Reps
@7
4
Seated Shoulder Press (Dumbbell)
3 Sets
3-5 Reps
@7
5
smith machine shoulder press
3 Sets
8-12 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7
7
rear delt fly
3 Sets
8-12 Reps
@7
Day 2
1
Deadlift (Barbell)
5 Sets
3-5 Reps
70%
2
Barbell Row
3 Sets
5-8 Reps
@7
3
Pull-Up (Weighted)
3 Sets
10-12 Reps
@7
4
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
@7
5
Skull Crusher
3 Sets
5-8 Reps
@7
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
@7
7
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@7
8
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7
Day 3
1
Squat (Barbell)
5 Sets
3-5 Reps
70%
2
Seated Hamstring Curl
3 Sets
10-12 Reps
@7
3
Romanian Deadlift (Dumbbell)
3 Sets
5-8 Reps
@7
4
Leg Extension
3 Sets
10-12 Reps
@7
5
Hip Adductor (Machine)
3 Sets
10-12 Reps
@7
6
Hip Abductor (Machine)
3 Sets
10-12 Reps
@7
7
Standing Calf Raise
3 Sets
10-12 Reps
@7
8
Seated Calf Raise
1 Set
10-12 Reps
@7
Day 4
1
Bench Press (Barbell)
5 Sets
3-5 Reps
70%
2
Barbell Row
3 Sets
5-8 Reps
@7
3
Incline Bench Press (Smith Machine)
3 Sets
10-12 Reps
@7
4
Pull-Up (Weighted)
3 Sets
8-12 Reps
@7
5
Chest Fly (Machine)
3 Sets
12-20 Reps
@7
6
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
@7
Day 6
1
Squat (Barbell)
5 Sets
3-5 Reps
70%
2
Seated Hamstring Curl
3 Sets
10-12 Reps
@7
3
Romanian Deadlift (Dumbbell)
3 Sets
5-8 Reps
@7
4
Leg Extension
3 Sets
10-12 Reps
@7
5
Hip Adductor (Machine)
3 Sets
10-12 Reps
@7
6
Hip Abductor (Machine)
3 Sets
10-12 Reps
@7
7
Standing Calf Raise
3 Sets
10-12 Reps
@7
8
Seated Calf Raise
1 Set
10-12 Reps
@7
Day 5
1
Seated Shoulder Press (Dumbbell)
3 Sets
5-8 Reps
@7
2
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@7
3
rear delt fly
3 Sets
10-12 Reps
@7
4
smith machine shoulder press
3 Sets
10-12 Reps
@7
5
Skull Crusher
3 Sets
10-12 Reps
@7
6
Tricep Extension (Cable)
3 Sets
10-12 Reps
@7
7
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@7
8
Preacher Curl (Barbell)
3 Sets
10-12 Reps
@7
9
Wrist Curls
3 Sets
10-12 Reps
@7
Day 1
1
Bench Press (Barbell)
5 Sets
3-5 Reps
72%
2
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
@7
3
Dip (Weighted)
3 Sets
5-8 Reps
@7
4
Seated Shoulder Press (Dumbbell)
3 Sets
3-5 Reps
@7
5
smith machine shoulder press
3 Sets
8-12 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7
7
rear delt fly
3 Sets
8-12 Reps
@7
Day 2
1
Deadlift (Barbell)
5 Sets
3-5 Reps
72%
2
Barbell Row
3 Sets
5-8 Reps
@7
3
Pull-Up (Weighted)
3 Sets
10-12 Reps
@7
4
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
@7
5
Skull Crusher
3 Sets
5-8 Reps
@7
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
@7
7
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@7
8
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7
Day 3
1
Squat (Barbell)
5 Sets
3-5 Reps
72%
2
Seated Hamstring Curl
3 Sets
10-12 Reps
@7
3
Romanian Deadlift (Dumbbell)
3 Sets
5-8 Reps
@7
4
Leg Extension
3 Sets
10-12 Reps
@7
5
Hip Adductor (Machine)
3 Sets
10-12 Reps
@7
6
Hip Abductor (Machine)
3 Sets
10-12 Reps
@7
7
Standing Calf Raise
3 Sets
10-12 Reps
@7
8
Seated Calf Raise
1 Set
10-12 Reps
@7
Day 4
1
Bench Press (Barbell)
5 Sets
3-5 Reps
72%
2
Barbell Row
3 Sets
5-8 Reps
@7
3
Incline Bench Press (Smith Machine)
3 Sets
10-12 Reps
@7
4
Pull-Up (Weighted)
3 Sets
8-12 Reps
@7
5
Chest Fly (Machine)
3 Sets
12-20 Reps
@7
6
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
@7
Day 6
1
Squat (Barbell)
5 Sets
3-5 Reps
72%
2
Seated Hamstring Curl
3 Sets
10-12 Reps
@7
3
Romanian Deadlift (Dumbbell)
3 Sets
5-8 Reps
@7
4
Leg Extension
3 Sets
10-12 Reps
@7
5
Hip Adductor (Machine)
3 Sets
10-12 Reps
@7
6
Hip Abductor (Machine)
3 Sets
10-12 Reps
@7
7
Standing Calf Raise
3 Sets
10-12 Reps
@7
8
Seated Calf Raise
1 Set
10-12 Reps
@7
Day 5
1
Seated Shoulder Press (Dumbbell)
3 Sets
5-8 Reps
@7
2
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@7
3
rear delt fly
3 Sets
10-12 Reps
@7
4
smith machine shoulder press
3 Sets
10-12 Reps
@7
5
Skull Crusher
3 Sets
10-12 Reps
@7
6
Tricep Extension (Cable)
3 Sets
10-12 Reps
@7
7
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@7
8
Preacher Curl (Barbell)
3 Sets
10-12 Reps
@7
9
Wrist Curls
3 Sets
10-12 Reps
@7
Day 1
1
Bench Press (Barbell)
5 Sets
3-5 Reps
75%
2
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
@7
3
Dip (Weighted)
3 Sets
5-8 Reps
@7
4
Seated Shoulder Press (Dumbbell)
3 Sets
3-5 Reps
@7
5
smith machine shoulder press
3 Sets
8-12 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7
7
rear delt fly
3 Sets
8-12 Reps
@7
Day 2
1
Deadlift (Barbell)
5 Sets
3-5 Reps
75%
2
Barbell Row
3 Sets
5-8 Reps
@7
3
Pull-Up (Weighted)
3 Sets
10-12 Reps
@7
4
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
@7
5
Skull Crusher
3 Sets
5-8 Reps
@7
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
@7
7
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@7
8
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7
Day 3
1
Squat (Barbell)
5 Sets
3-5 Reps
75%
2
Seated Hamstring Curl
3 Sets
10-12 Reps
@7
3
Romanian Deadlift (Dumbbell)
3 Sets
5-8 Reps
@7
4
Leg Extension
3 Sets
10-12 Reps
@7
5
Hip Adductor (Machine)
3 Sets
10-12 Reps
@7
6
Hip Abductor (Machine)
3 Sets
10-12 Reps
@7
7
Standing Calf Raise
3 Sets
10-12 Reps
@7
8
Seated Calf Raise
1 Set
10-12 Reps
@7
Day 4
1
Bench Press (Barbell)
5 Sets
3-5 Reps
75%
2
Barbell Row
3 Sets
5-8 Reps
@7
3
Incline Bench Press (Smith Machine)
3 Sets
10-12 Reps
@7
4
Pull-Up (Weighted)
3 Sets
8-12 Reps
@7
5
Chest Fly (Machine)
3 Sets
12-20 Reps
@7
6
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
@7
Day 6
1
Squat (Barbell)
5 Sets
3-5 Reps
75%
2
Seated Hamstring Curl
3 Sets
10-12 Reps
@7
3
Romanian Deadlift (Dumbbell)
3 Sets
5-8 Reps
@7
4
Leg Extension
3 Sets
10-12 Reps
@7
5
Hip Adductor (Machine)
3 Sets
10-12 Reps
@7
6
Hip Abductor (Machine)
3 Sets
10-12 Reps
@7
7
Standing Calf Raise
3 Sets
10-12 Reps
@7
8
Seated Calf Raise
1 Set
10-12 Reps
@7
Day 5
1
Seated Shoulder Press (Dumbbell)
3 Sets
5-8 Reps
@7
2
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@7
3
rear delt fly
3 Sets
10-12 Reps
@7
4
smith machine shoulder press
3 Sets
10-12 Reps
@7
5
Skull Crusher
3 Sets
10-12 Reps
@7
6
Tricep Extension (Cable)
3 Sets
10-12 Reps
@7
7
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@7
8
Preacher Curl (Barbell)
3 Sets
10-12 Reps
@7
9
Wrist Curls
3 Sets
10-12 Reps
@7
Day 1
1
Bench Press (Barbell)
5 Sets
3-5 Reps
77%
2
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
@7
3
Dip (Weighted)
3 Sets
5-8 Reps
@7
4
Seated Shoulder Press (Dumbbell)
3 Sets
3-5 Reps
@7
5
smith machine shoulder press
3 Sets
8-12 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7
7
rear delt fly
3 Sets
8-12 Reps
@7
Day 2
1
Deadlift (Barbell)
5 Sets
3-5 Reps
77%
2
Barbell Row
3 Sets
5-8 Reps
@7
3
Pull-Up (Weighted)
3 Sets
10-12 Reps
@7
4
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
@7
5
Skull Crusher
3 Sets
5-8 Reps
@7
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
@7
7
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@7
8
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7
Day 3
1
Squat (Barbell)
5 Sets
3-5 Reps
77%
2
Seated Hamstring Curl
3 Sets
10-12 Reps
@7
3
Romanian Deadlift (Dumbbell)
3 Sets
5-8 Reps
@7
4
Leg Extension
3 Sets
10-12 Reps
@7
5
Hip Adductor (Machine)
3 Sets
10-12 Reps
@7
6
Hip Abductor (Machine)
3 Sets
10-12 Reps
@7
7
Standing Calf Raise
3 Sets
10-12 Reps
@7
8
Seated Calf Raise
1 Set
10-12 Reps
@7
Day 4
1
Bench Press (Barbell)
5 Sets
3-5 Reps
77%
2
Barbell Row
3 Sets
5-8 Reps
@7
3
Incline Bench Press (Smith Machine)
3 Sets
10-12 Reps
@7
4
Pull-Up (Weighted)
3 Sets
8-12 Reps
@7
5
Chest Fly (Machine)
3 Sets
12-20 Reps
@7
6
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
@7
Day 6
1
Squat (Barbell)
5 Sets
3-5 Reps
77%
2
Seated Hamstring Curl
3 Sets
10-12 Reps
@7
3
Romanian Deadlift (Dumbbell)
3 Sets
5-8 Reps
@7
4
Leg Extension
3 Sets
10-12 Reps
@7
5
Hip Adductor (Machine)
3 Sets
10-12 Reps
@7
6
Hip Abductor (Machine)
3 Sets
10-12 Reps
@7
7
Standing Calf Raise
3 Sets
10-12 Reps
@7
8
Seated Calf Raise
1 Set
10-12 Reps
@7
Day 5
1
Seated Shoulder Press (Dumbbell)
3 Sets
5-8 Reps
@7
2
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@7
3
rear delt fly
3 Sets
10-12 Reps
@7
4
smith machine shoulder press
3 Sets
10-12 Reps
@7
5
Skull Crusher
3 Sets
10-12 Reps
@7
6
Tricep Extension (Cable)
3 Sets
10-12 Reps
@7
7
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@7
8
Preacher Curl (Barbell)
3 Sets
10-12 Reps
@7
9
Wrist Curls
3 Sets
10-12 Reps
@7
Day 1
1
Bench Press (Barbell)
5 Sets
3-5 Reps
80%
2
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
@7
3
Dip (Weighted)
3 Sets
5-8 Reps
@7
4
Seated Shoulder Press (Dumbbell)
3 Sets
3-5 Reps
@7
5
smith machine shoulder press
3 Sets
8-12 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7
7
rear delt fly
3 Sets
8-12 Reps
@7
Day 2
1
Deadlift (Barbell)
5 Sets
3-5 Reps
80%
2
Barbell Row
3 Sets
5-8 Reps
@7
3
Pull-Up (Weighted)
3 Sets
10-12 Reps
@7
4
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
@7
5
Skull Crusher
3 Sets
5-8 Reps
@7
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
@7
7
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@7
8
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7
Day 3
1
Squat (Barbell)
5 Sets
3-5 Reps
80%
2
Seated Hamstring Curl
3 Sets
10-12 Reps
@7
3
Romanian Deadlift (Dumbbell)
3 Sets
5-8 Reps
@7
4
Leg Extension
3 Sets
10-12 Reps
@7
5
Hip Adductor (Machine)
3 Sets
10-12 Reps
@7
6
Hip Abductor (Machine)
3 Sets
10-12 Reps
@7
7
Standing Calf Raise
3 Sets
10-12 Reps
@7
8
Seated Calf Raise
1 Set
10-12 Reps
@7
Day 4
1
Bench Press (Barbell)
5 Sets
3-5 Reps
80%
2
Barbell Row
3 Sets
5-8 Reps
@7
3
Incline Bench Press (Smith Machine)
3 Sets
10-12 Reps
@7
4
Pull-Up (Weighted)
3 Sets
8-12 Reps
@7
5
Chest Fly (Machine)
3 Sets
12-20 Reps
@7
6
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
@7
Day 6
1
Squat (Barbell)
5 Sets
3-5 Reps
80%
2
Seated Hamstring Curl
3 Sets
10-12 Reps
@7
3
Romanian Deadlift (Dumbbell)
3 Sets
5-8 Reps
@7
4
Leg Extension
3 Sets
10-12 Reps
@7
5
Hip Adductor (Machine)
3 Sets
10-12 Reps
@7
6
Hip Abductor (Machine)
3 Sets
10-12 Reps
@7
7
Standing Calf Raise
3 Sets
10-12 Reps
@7
8
Seated Calf Raise
1 Set
10-12 Reps
@7
Day 5
1
Seated Shoulder Press (Dumbbell)
3 Sets
5-8 Reps
@7
2
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@7
3
rear delt fly
3 Sets
10-12 Reps
@7
4
smith machine shoulder press
3 Sets
10-12 Reps
@7
5
Skull Crusher
3 Sets
10-12 Reps
@7
6
Tricep Extension (Cable)
3 Sets
10-12 Reps
@7
7
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@7
8
Preacher Curl (Barbell)
3 Sets
10-12 Reps
@7
9
Wrist Curls
3 Sets
10-12 Reps
@7
Day 1
1
Bench Press (Barbell)
5 Sets
3-5 Reps
82%
2
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
@7
3
Dip (Weighted)
3 Sets
5-8 Reps
@7
4
Seated Shoulder Press (Dumbbell)
3 Sets
3-5 Reps
@7
5
smith machine shoulder press
3 Sets
8-12 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7
7
rear delt fly
3 Sets
8-12 Reps
@7
Day 2
1
Deadlift (Barbell)
5 Sets
3-5 Reps
82%
2
Barbell Row
3 Sets
5-8 Reps
@7
3
Pull-Up (Weighted)
3 Sets
10-12 Reps
@7
4
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
@7
5
Skull Crusher
3 Sets
5-8 Reps
@7
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
@7
7
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@7
8
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7
Day 3
1
Squat (Barbell)
5 Sets
3-5 Reps
82%
2
Seated Hamstring Curl
3 Sets
10-12 Reps
@7
3
Romanian Deadlift (Dumbbell)
3 Sets
5-8 Reps
@7
4
Leg Extension
3 Sets
10-12 Reps
@7
5
Hip Adductor (Machine)
3 Sets
10-12 Reps
@7
6
Hip Abductor (Machine)
3 Sets
10-12 Reps
@7
7
Standing Calf Raise
3 Sets
10-12 Reps
@7
8
Seated Calf Raise
1 Set
10-12 Reps
@7
Day 4
1
Bench Press (Barbell)
5 Sets
3-5 Reps
82%
2
Barbell Row
3 Sets
5-8 Reps
@7
3
Incline Bench Press (Smith Machine)
3 Sets
10-12 Reps
@7
4
Pull-Up (Weighted)
3 Sets
8-12 Reps
@7
5
Chest Fly (Machine)
3 Sets
12-20 Reps
@7
6
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
@7
Day 6
1
Squat (Barbell)
5 Sets
3-5 Reps
82%
2
Seated Hamstring Curl
3 Sets
10-12 Reps
@7
3
Romanian Deadlift (Dumbbell)
3 Sets
5-8 Reps
@7
4
Leg Extension
3 Sets
10-12 Reps
@7
5
Hip Adductor (Machine)
3 Sets
10-12 Reps
@7
6
Hip Abductor (Machine)
3 Sets
10-12 Reps
@7
7
Standing Calf Raise
3 Sets
10-12 Reps
@7
8
Seated Calf Raise
1 Set
10-12 Reps
@7
Day 5
1
Seated Shoulder Press (Dumbbell)
3 Sets
5-8 Reps
@7
2
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@7
3
rear delt fly
3 Sets
10-12 Reps
@7
4
smith machine shoulder press
3 Sets
10-12 Reps
@7
5
Skull Crusher
3 Sets
10-12 Reps
@7
6
Tricep Extension (Cable)
3 Sets
10-12 Reps
@7
7
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@7
8
Preacher Curl (Barbell)
3 Sets
10-12 Reps
@7
9
Wrist Curls
3 Sets
10-12 Reps
@7
Day 1
1
Bench Press (Barbell)
5 Sets
3-5 Reps
60%
2
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
@7
3
Dip (Weighted)
3 Sets
5-8 Reps
@7
4
Seated Shoulder Press (Dumbbell)
3 Sets
3-5 Reps
@7
5
smith machine shoulder press
3 Sets
8-12 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7
7
rear delt fly
3 Sets
8-12 Reps
@7
Day 2
1
Deadlift (Barbell)
5 Sets
3-5 Reps
60%
2
Barbell Row
3 Sets
5-8 Reps
@7
3
Pull-Up (Weighted)
3 Sets
10-12 Reps
@7
4
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
@7
5
Skull Crusher
3 Sets
5-8 Reps
@7
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
@7
7
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@7
8
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7
Day 3
1
Squat (Barbell)
5 Sets
3-5 Reps
60%
2
Seated Hamstring Curl
3 Sets
10-12 Reps
@7
3
Romanian Deadlift (Dumbbell)
3 Sets
5-8 Reps
@7
4
Leg Extension
3 Sets
10-12 Reps
@7
5
Hip Adductor (Machine)
3 Sets
10-12 Reps
@7
6
Hip Abductor (Machine)
3 Sets
10-12 Reps
@7
7
Standing Calf Raise
3 Sets
10-12 Reps
@7
8
Seated Calf Raise
1 Set
10-12 Reps
@7
Day 4
1
Bench Press (Barbell)
5 Sets
3-5 Reps
60%
2
Barbell Row
3 Sets
5-8 Reps
@7
3
Incline Bench Press (Smith Machine)
3 Sets
10-12 Reps
@7
4
Pull-Up (Weighted)
3 Sets
8-12 Reps
@7
5
Chest Fly (Machine)
3 Sets
12-20 Reps
@7
6
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
@7
Day 6
1
Squat (Barbell)
5 Sets
3-5 Reps
60%
2
Seated Hamstring Curl
3 Sets
10-12 Reps
@7
3
Romanian Deadlift (Dumbbell)
3 Sets
5-8 Reps
@7
4
Leg Extension
3 Sets
10-12 Reps
@7
5
Hip Adductor (Machine)
3 Sets
10-12 Reps
@7
6
Hip Abductor (Machine)
3 Sets
10-12 Reps
@7
7
Standing Calf Raise
3 Sets
10-12 Reps
@7
8
Seated Calf Raise
1 Set
10-12 Reps
@7