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Catastrophic Failure (In a Good Way)
by James H.
3 athletes joined
Program Description
Lock in and brick up. Time to fail over and over. Almost every exercise should be taken to failure. No excuses. Natties get no excuses.
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Muscle & Sculpting, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Apr 29, 2024 07:23
Last Edited
Jun 19, 2024 10:43
down_app
Week 1
1 / 12 Weeks
Day 1
1
Back Extension
1 Set
20-30 Reps
@6
2
Leg Press (45 Degrees)
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@9.5
3
Leg Extension
2 Sets
8-12 Reps
@10
4
Walking Lunge
2 Sets
20-30 Reps
@10
5
Seated Calf Raise
2 Sets
6-10 Reps
@10
7A
Decline Crunch (Weighted)
2 Sets
15-20 Reps
@10
7B
Decline Crunch
2 Sets
AMRAP
@10
Day 2
1
Bench Press (Barbell)
2 Sets
4-6 Reps
@9.5
2
Overhead Press (Barbell)
2 Sets
6-8 Reps
@9.5
3
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@10
4
Lateral Raise (Machine)
2 Sets
12-15 Reps
@10
5
Chest Press (Machine)
2 Sets
8-12 Reps
@10
6A
Lu Lateral Raises
2 Sets
10-15 Reps
@10
6B
Rear Delt Fly (Dumbbell)
2 Sets
15-20 Reps
@10
7A
Wrist Curls
2 Sets
15-20 Reps
@10
7B
Reverse Wrist Curl (Dumbbell)
2 Sets
15-20 Reps
@10
Day 3
1
Pull-Up (Bodyweight)
1 Set
8-15 Reps
@6.5
2
T-Bar Row
2 Sets
8-12 Reps
@10
3
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
@10
4
Single Arm Iso Row
2 Sets
10-15 Reps
@10
5
Lat Pulldown (Close Grip)
2 Sets
12-15 Reps
@10
6
Standing Pullover (Cable)
1 Set
20-30 Reps
@10
Day 4
1
Back Extension
1 Set
15-30 Reps
@6
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@10
3
Hip Thrust (Barbell)
2 Sets
12-20 Reps
@10
4
Lying Leg Curl
3 Sets
8-15 Reps
@10
5A
Decline Crunch (Weighted)
1 Set
12-20 Reps
@10
5B
Decline Crunch
1 Set
AMRAP
@10
Day 5
1
Bench Press (Close Grip)
2 Sets
4-6 Reps
@10
2
Chin-Up (Weighted)
2 Sets
4-6 Reps
@10
3A
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
3B
Reverse Bicep Curl (EZ Bar)
2 Sets
15-20 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
6A
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
6B
Rear Delt Fly (Dumbbell)
2 Sets
15-20 Reps
@10
7A
Wrist Curls
2 Sets
15-20 Reps
@10
7B
Reverse Wrist Curl (Dumbbell)
1 Set
15-20 Reps
@10
Day 1
1
Back Extension
1 Set
20-30 Reps
@6
2
Leg Press (45 Degrees)
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@9.5
3
Leg Extension
2 Sets
8-12 Reps
@10
4
Walking Lunge
2 Sets
20-30 Reps
@10
5
Seated Calf Raise
2 Sets
6-10 Reps
@10
7A
Decline Crunch (Weighted)
2 Sets
15-20 Reps
@10
7B
Decline Crunch
2 Sets
AMRAP
@10
Day 2
1
Bench Press (Barbell)
2 Sets
4-6 Reps
@9.5
2
Overhead Press (Barbell)
2 Sets
6-8 Reps
@9.5
3
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@10
4
Lateral Raise (Machine)
2 Sets
12-15 Reps
@10
5
Chest Press (Machine)
2 Sets
8-12 Reps
@10
6A
Lu Lateral Raises
2 Sets
10-15 Reps
@10
6B
Rear Delt Fly (Dumbbell)
2 Sets
15-20 Reps
@10
7A
Wrist Curls
2 Sets
15-20 Reps
@10
7B
Reverse Wrist Curl (Dumbbell)
2 Sets
15-20 Reps
@10
Day 3
1
Pull-Up (Bodyweight)
1 Set
8-15 Reps
@6.5
2
T-Bar Row
2 Sets
8-12 Reps
@10
3
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
@10
4
Single Arm Iso Row
2 Sets
10-15 Reps
@10
5
Lat Pulldown (Close Grip)
2 Sets
12-15 Reps
@10
6
Standing Pullover (Cable)
1 Set
20-30 Reps
@10
Day 4
1
Back Extension
1 Set
15-30 Reps
@6
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@10
3
Hip Thrust (Barbell)
2 Sets
12-20 Reps
@10
4
Lying Leg Curl
3 Sets
8-15 Reps
@10
5A
Decline Crunch (Weighted)
1 Set
12-20 Reps
@10
5B
Decline Crunch
1 Set
AMRAP
@10
Day 5
1
Bench Press (Close Grip)
2 Sets
4-6 Reps
@10
2
Chin-Up (Weighted)
2 Sets
4-6 Reps
@10
3A
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
3B
Reverse Bicep Curl (EZ Bar)
2 Sets
15-20 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
6A
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
6B
Rear Delt Fly (Dumbbell)
2 Sets
15-20 Reps
@10
7A
Wrist Curls
2 Sets
15-20 Reps
@10
7B
Reverse Wrist Curl (Dumbbell)
1 Set
15-20 Reps
@10
Day 1
1
Back Extension
1 Set
20-30 Reps
@6
2
Leg Press (45 Degrees)
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@9.5
3
Leg Extension
2 Sets
8-12 Reps
@10
4
Walking Lunge
2 Sets
20-30 Reps
@10
5
Seated Calf Raise
2 Sets
6-10 Reps
@10
7A
Decline Crunch (Weighted)
2 Sets
15-20 Reps
@10
7B
Decline Crunch
2 Sets
AMRAP
@10
Day 2
1
Bench Press (Barbell)
2 Sets
4-6 Reps
@9.5
2
Overhead Press (Barbell)
2 Sets
6-8 Reps
@9.5
3
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@10
4
Lateral Raise (Machine)
2 Sets
12-15 Reps
@10
5
Chest Press (Machine)
2 Sets
8-12 Reps
@10
6A
Lu Lateral Raises
2 Sets
10-15 Reps
@10
6B
Rear Delt Fly (Dumbbell)
2 Sets
15-20 Reps
@10
7A
Wrist Curls
2 Sets
15-20 Reps
@10
7B
Reverse Wrist Curl (Dumbbell)
2 Sets
15-20 Reps
@10
Day 3
1
Pull-Up (Bodyweight)
1 Set
8-15 Reps
@6.5
2
T-Bar Row
2 Sets
8-12 Reps
@10
3
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
@10
4
Single Arm Iso Row
2 Sets
10-15 Reps
@10
5
Lat Pulldown (Close Grip)
2 Sets
12-15 Reps
@10
6
Standing Pullover (Cable)
1 Set
20-30 Reps
@10
Day 4
1
Back Extension
1 Set
15-30 Reps
@6
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@10
3
Hip Thrust (Barbell)
2 Sets
12-20 Reps
@10
4
Lying Leg Curl
3 Sets
8-15 Reps
@10
5A
Decline Crunch (Weighted)
1 Set
12-20 Reps
@10
5B
Decline Crunch
1 Set
AMRAP
@10
Day 5
1
Bench Press (Close Grip)
2 Sets
4-6 Reps
@10
2
Chin-Up (Weighted)
2 Sets
4-6 Reps
@10
3A
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
3B
Reverse Bicep Curl (EZ Bar)
2 Sets
15-20 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
6A
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
6B
Rear Delt Fly (Dumbbell)
2 Sets
15-20 Reps
@10
7A
Wrist Curls
2 Sets
15-20 Reps
@10
7B
Reverse Wrist Curl (Dumbbell)
1 Set
15-20 Reps
@10
Day 1
1
Back Extension
1 Set
20-30 Reps
@6
2
Leg Press (45 Degrees)
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@9.5
3
Leg Extension
2 Sets
8-12 Reps
@10
4
Walking Lunge
2 Sets
20-30 Reps
@10
5
Seated Calf Raise
2 Sets
6-10 Reps
@10
7A
Decline Crunch (Weighted)
2 Sets
15-20 Reps
@10
7B
Decline Crunch
2 Sets
AMRAP
@10
Day 2
1
Bench Press (Barbell)
2 Sets
4-6 Reps
@9.5
2
Overhead Press (Barbell)
2 Sets
6-8 Reps
@9.5
3
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@10
4
Lateral Raise (Machine)
2 Sets
12-15 Reps
@10
5
Chest Press (Machine)
2 Sets
8-12 Reps
@10
6A
Lu Lateral Raises
2 Sets
10-15 Reps
@10
6B
Rear Delt Fly (Dumbbell)
2 Sets
15-20 Reps
@10
7A
Wrist Curls
2 Sets
15-20 Reps
@10
7B
Reverse Wrist Curl (Dumbbell)
2 Sets
15-20 Reps
@10
Day 3
1
Pull-Up (Bodyweight)
1 Set
8-15 Reps
@6.5
2
T-Bar Row
2 Sets
8-12 Reps
@10
3
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
@10
4
Single Arm Iso Row
2 Sets
10-15 Reps
@10
5
Lat Pulldown (Close Grip)
2 Sets
12-15 Reps
@10
6
Standing Pullover (Cable)
1 Set
20-30 Reps
@10
Day 4
1
Back Extension
1 Set
15-30 Reps
@6
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@10
3
Hip Thrust (Barbell)
2 Sets
12-20 Reps
@10
4
Lying Leg Curl
3 Sets
8-15 Reps
@10
5A
Decline Crunch (Weighted)
1 Set
12-20 Reps
@10
5B
Decline Crunch
1 Set
AMRAP
@10
Day 5
1
Bench Press (Close Grip)
2 Sets
4-6 Reps
@10
2
Chin-Up (Weighted)
2 Sets
4-6 Reps
@10
3A
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
3B
Reverse Bicep Curl (EZ Bar)
2 Sets
15-20 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
6A
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
6B
Rear Delt Fly (Dumbbell)
2 Sets
15-20 Reps
@10
7A
Wrist Curls
2 Sets
15-20 Reps
@10
7B
Reverse Wrist Curl (Dumbbell)
1 Set
15-20 Reps
@10
Day 1
1
Back Extension
1 Set
20-30 Reps
@6
2
Leg Press (45 Degrees)
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@9.5
3
Leg Extension
2 Sets
8-12 Reps
@10
4
Walking Lunge
2 Sets
20-30 Reps
@10
5
Seated Calf Raise
2 Sets
6-10 Reps
@10
7A
Decline Crunch (Weighted)
2 Sets
15-20 Reps
@10
7B
Decline Crunch
2 Sets
AMRAP
@10
Day 2
1
Bench Press (Barbell)
2 Sets
4-6 Reps
@9.5
2
Overhead Press (Barbell)
2 Sets
6-8 Reps
@9.5
3
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@10
4
Lateral Raise (Machine)
2 Sets
12-15 Reps
@10
5
Chest Press (Machine)
2 Sets
8-12 Reps
@10
6A
Lu Lateral Raises
2 Sets
10-15 Reps
@10
6B
Rear Delt Fly (Dumbbell)
2 Sets
15-20 Reps
@10
7A
Wrist Curls
2 Sets
15-20 Reps
@10
7B
Reverse Wrist Curl (Dumbbell)
2 Sets
15-20 Reps
@10
Day 3
1
Pull-Up (Bodyweight)
1 Set
8-15 Reps
@6.5
2
T-Bar Row
2 Sets
8-12 Reps
@10
3
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
@10
4
Single Arm Iso Row
2 Sets
10-15 Reps
@10
5
Lat Pulldown (Close Grip)
2 Sets
12-15 Reps
@10
6
Standing Pullover (Cable)
1 Set
20-30 Reps
@10
Day 4
1
Back Extension
1 Set
15-30 Reps
@6
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@10
3
Hip Thrust (Barbell)
2 Sets
12-20 Reps
@10
4
Lying Leg Curl
3 Sets
8-15 Reps
@10
5A
Decline Crunch (Weighted)
1 Set
12-20 Reps
@10
5B
Decline Crunch
1 Set
AMRAP
@10
Day 5
1
Bench Press (Close Grip)
2 Sets
4-6 Reps
@10
2
Chin-Up (Weighted)
2 Sets
4-6 Reps
@10
3A
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
3B
Reverse Bicep Curl (EZ Bar)
2 Sets
15-20 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
6A
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
6B
Rear Delt Fly (Dumbbell)
2 Sets
15-20 Reps
@10
7A
Wrist Curls
2 Sets
15-20 Reps
@10
7B
Reverse Wrist Curl (Dumbbell)
1 Set
15-20 Reps
@10
Day 1
1
Back Extension
1 Set
20-30 Reps
@6
2
Leg Press (45 Degrees)
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@9.5
3
Leg Extension
2 Sets
8-12 Reps
@10
4
Walking Lunge
2 Sets
20-30 Reps
@10
5
Seated Calf Raise
2 Sets
6-10 Reps
@10
7A
Decline Crunch (Weighted)
2 Sets
15-20 Reps
@10
7B
Decline Crunch
2 Sets
AMRAP
@10
Day 2
1
Bench Press (Barbell)
2 Sets
4-6 Reps
@9.5
2
Overhead Press (Barbell)
2 Sets
6-8 Reps
@9.5
3
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@10
4
Lateral Raise (Machine)
2 Sets
12-15 Reps
@10
5
Chest Press (Machine)
2 Sets
8-12 Reps
@10
6A
Lu Lateral Raises
2 Sets
10-15 Reps
@10
6B
Rear Delt Fly (Dumbbell)
2 Sets
15-20 Reps
@10
7A
Wrist Curls
2 Sets
15-20 Reps
@10
7B
Reverse Wrist Curl (Dumbbell)
2 Sets
15-20 Reps
@10
Day 3
1
Pull-Up (Bodyweight)
1 Set
8-15 Reps
@6.5
2
T-Bar Row
2 Sets
8-12 Reps
@10
3
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
@10
4
Single Arm Iso Row
2 Sets
10-15 Reps
@10
5
Lat Pulldown (Close Grip)
2 Sets
12-15 Reps
@10
6
Standing Pullover (Cable)
1 Set
20-30 Reps
@10
Day 4
1
Back Extension
1 Set
15-30 Reps
@6
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@10
3
Hip Thrust (Barbell)
2 Sets
12-20 Reps
@10
4
Lying Leg Curl
3 Sets
8-15 Reps
@10
5A
Decline Crunch (Weighted)
1 Set
12-20 Reps
@10
5B
Decline Crunch
1 Set
AMRAP
@10
Day 5
1
Bench Press (Close Grip)
2 Sets
4-6 Reps
@10
2
Chin-Up (Weighted)
2 Sets
4-6 Reps
@10
3A
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
3B
Reverse Bicep Curl (EZ Bar)
2 Sets
15-20 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
6A
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
6B
Rear Delt Fly (Dumbbell)
2 Sets
15-20 Reps
@10
7A
Wrist Curls
2 Sets
15-20 Reps
@10
7B
Reverse Wrist Curl (Dumbbell)
1 Set
15-20 Reps
@10
Day 1
1
Back Extension
1 Set
20-30 Reps
@6
2
Leg Press (45 Degrees)
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@9.5
3
Leg Extension
2 Sets
8-12 Reps
@10
4
Walking Lunge
2 Sets
20-30 Reps
@10
5
Seated Calf Raise
2 Sets
6-10 Reps
@10
7A
Decline Crunch (Weighted)
2 Sets
15-20 Reps
@10
7B
Decline Crunch
2 Sets
AMRAP
@10
Day 2
1
Bench Press (Barbell)
2 Sets
4-6 Reps
@9.5
2
Overhead Press (Barbell)
2 Sets
6-8 Reps
@9.5
3
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@10
4
Lateral Raise (Machine)
2 Sets
12-15 Reps
@10
5
Chest Press (Machine)
2 Sets
8-12 Reps
@10
6A
Lu Lateral Raises
2 Sets
10-15 Reps
@10
6B
Rear Delt Fly (Dumbbell)
2 Sets
15-20 Reps
@10
7A
Wrist Curls
2 Sets
15-20 Reps
@10
7B
Reverse Wrist Curl (Dumbbell)
2 Sets
15-20 Reps
@10
Day 3
1
Pull-Up (Bodyweight)
1 Set
8-15 Reps
@6.5
2
T-Bar Row
2 Sets
8-12 Reps
@10
3
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
@10
4
Single Arm Iso Row
2 Sets
10-15 Reps
@10
5
Lat Pulldown (Close Grip)
2 Sets
12-15 Reps
@10
6
Standing Pullover (Cable)
1 Set
20-30 Reps
@10
Day 4
1
Back Extension
1 Set
15-30 Reps
@6
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@10
3
Hip Thrust (Barbell)
2 Sets
12-20 Reps
@10
4
Lying Leg Curl
3 Sets
8-15 Reps
@10
5A
Decline Crunch (Weighted)
1 Set
12-20 Reps
@10
5B
Decline Crunch
1 Set
AMRAP
@10
Day 5
1
Bench Press (Close Grip)
2 Sets
4-6 Reps
@10
2
Chin-Up (Weighted)
2 Sets
4-6 Reps
@10
3A
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
3B
Reverse Bicep Curl (EZ Bar)
2 Sets
15-20 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
6A
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
6B
Rear Delt Fly (Dumbbell)
2 Sets
15-20 Reps
@10
7A
Wrist Curls
2 Sets
15-20 Reps
@10
7B
Reverse Wrist Curl (Dumbbell)
1 Set
15-20 Reps
@10
Day 1
1
Back Extension
1 Set
20-30 Reps
@6
2
Leg Press (45 Degrees)
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@9.5
3
Leg Extension
2 Sets
8-12 Reps
@10
4
Walking Lunge
2 Sets
20-30 Reps
@10
5
Seated Calf Raise
2 Sets
6-10 Reps
@10
7A
Decline Crunch (Weighted)
2 Sets
15-20 Reps
@10
7B
Decline Crunch
2 Sets
AMRAP
@10
Day 2
1
Bench Press (Barbell)
2 Sets
4-6 Reps
@9.5
2
Overhead Press (Barbell)
2 Sets
6-8 Reps
@9.5
3
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@10
4
Lateral Raise (Machine)
2 Sets
12-15 Reps
@10
5
Chest Press (Machine)
2 Sets
8-12 Reps
@10
6A
Lu Lateral Raises
2 Sets
10-15 Reps
@10
6B
Rear Delt Fly (Dumbbell)
2 Sets
15-20 Reps
@10
7A
Wrist Curls
2 Sets
15-20 Reps
@10
7B
Reverse Wrist Curl (Dumbbell)
2 Sets
15-20 Reps
@10
Day 3
1
Pull-Up (Bodyweight)
1 Set
8-15 Reps
@6.5
2
T-Bar Row
2 Sets
8-12 Reps
@10
3
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
@10
4
Single Arm Iso Row
2 Sets
10-15 Reps
@10
5
Lat Pulldown (Close Grip)
2 Sets
12-15 Reps
@10
6
Standing Pullover (Cable)
1 Set
20-30 Reps
@10
Day 4
1
Back Extension
1 Set
15-30 Reps
@6
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@10
3
Hip Thrust (Barbell)
2 Sets
12-20 Reps
@10
4
Lying Leg Curl
3 Sets
8-15 Reps
@10
5A
Decline Crunch (Weighted)
1 Set
12-20 Reps
@10
5B
Decline Crunch
1 Set
AMRAP
@10
Day 5
1
Bench Press (Close Grip)
2 Sets
4-6 Reps
@10
2
Chin-Up (Weighted)
2 Sets
4-6 Reps
@10
3A
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
3B
Reverse Bicep Curl (EZ Bar)
2 Sets
15-20 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
6A
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
6B
Rear Delt Fly (Dumbbell)
2 Sets
15-20 Reps
@10
7A
Wrist Curls
2 Sets
15-20 Reps
@10
7B
Reverse Wrist Curl (Dumbbell)
1 Set
15-20 Reps
@10
Day 1
1
Back Extension
1 Set
20-30 Reps
@6
2
Leg Press (45 Degrees)
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@9.5
3
Leg Extension
2 Sets
8-12 Reps
@10
4
Walking Lunge
2 Sets
20-30 Reps
@10
5
Seated Calf Raise
2 Sets
6-10 Reps
@10
7A
Decline Crunch (Weighted)
2 Sets
15-20 Reps
@10
7B
Decline Crunch
2 Sets
AMRAP
@10
Day 2
1
Bench Press (Barbell)
2 Sets
4-6 Reps
@9.5
2
Overhead Press (Barbell)
2 Sets
6-8 Reps
@9.5
3
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@10
4
Lateral Raise (Machine)
2 Sets
12-15 Reps
@10
5
Chest Press (Machine)
2 Sets
8-12 Reps
@10
6A
Lu Lateral Raises
2 Sets
10-15 Reps
@10
6B
Rear Delt Fly (Dumbbell)
2 Sets
15-20 Reps
@10
7A
Wrist Curls
2 Sets
15-20 Reps
@10
7B
Reverse Wrist Curl (Dumbbell)
2 Sets
15-20 Reps
@10
Day 3
1
Pull-Up (Bodyweight)
1 Set
8-15 Reps
@6.5
2
T-Bar Row
2 Sets
8-12 Reps
@10
3
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
@10
4
Single Arm Iso Row
2 Sets
10-15 Reps
@10
5
Lat Pulldown (Close Grip)
2 Sets
12-15 Reps
@10
6
Standing Pullover (Cable)
1 Set
20-30 Reps
@10
Day 4
1
Back Extension
1 Set
15-30 Reps
@6
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@10
3
Hip Thrust (Barbell)
2 Sets
12-20 Reps
@10
4
Lying Leg Curl
3 Sets
8-15 Reps
@10
5A
Decline Crunch (Weighted)
1 Set
12-20 Reps
@10
5B
Decline Crunch
1 Set
AMRAP
@10
Day 5
1
Bench Press (Close Grip)
2 Sets
4-6 Reps
@10
2
Chin-Up (Weighted)
2 Sets
4-6 Reps
@10
3A
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
3B
Reverse Bicep Curl (EZ Bar)
2 Sets
15-20 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
6A
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
6B
Rear Delt Fly (Dumbbell)
2 Sets
15-20 Reps
@10
7A
Wrist Curls
2 Sets
15-20 Reps
@10
7B
Reverse Wrist Curl (Dumbbell)
1 Set
15-20 Reps
@10
Day 1
1
Back Extension
1 Set
20-30 Reps
@6
2
Leg Press (45 Degrees)
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@9.5
3
Leg Extension
2 Sets
8-12 Reps
@10
4
Walking Lunge
2 Sets
20-30 Reps
@10
5
Seated Calf Raise
2 Sets
6-10 Reps
@10
7A
Decline Crunch (Weighted)
2 Sets
15-20 Reps
@10
7B
Decline Crunch
2 Sets
AMRAP
@10
Day 2
1
Bench Press (Barbell)
2 Sets
4-6 Reps
@9.5
2
Overhead Press (Barbell)
2 Sets
6-8 Reps
@9.5
3
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@10
4
Lateral Raise (Machine)
2 Sets
12-15 Reps
@10
5
Chest Press (Machine)
2 Sets
8-12 Reps
@10
6A
Lu Lateral Raises
2 Sets
10-15 Reps
@10
6B
Rear Delt Fly (Dumbbell)
2 Sets
15-20 Reps
@10
7A
Wrist Curls
2 Sets
15-20 Reps
@10
7B
Reverse Wrist Curl (Dumbbell)
2 Sets
15-20 Reps
@10
Day 3
1
Pull-Up (Bodyweight)
1 Set
8-15 Reps
@6.5
2
T-Bar Row
2 Sets
8-12 Reps
@10
3
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
@10
4
Single Arm Iso Row
2 Sets
10-15 Reps
@10
5
Lat Pulldown (Close Grip)
2 Sets
12-15 Reps
@10
6
Standing Pullover (Cable)
1 Set
20-30 Reps
@10
Day 4
1
Back Extension
1 Set
15-30 Reps
@6
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@10
3
Hip Thrust (Barbell)
2 Sets
12-20 Reps
@10
4
Lying Leg Curl
3 Sets
8-15 Reps
@10
5A
Decline Crunch (Weighted)
1 Set
12-20 Reps
@10
5B
Decline Crunch
1 Set
AMRAP
@10
Day 5
1
Bench Press (Close Grip)
2 Sets
4-6 Reps
@10
2
Chin-Up (Weighted)
2 Sets
4-6 Reps
@10
3A
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
3B
Reverse Bicep Curl (EZ Bar)
2 Sets
15-20 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
6A
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
6B
Rear Delt Fly (Dumbbell)
2 Sets
15-20 Reps
@10
7A
Wrist Curls
2 Sets
15-20 Reps
@10
7B
Reverse Wrist Curl (Dumbbell)
1 Set
15-20 Reps
@10
Day 1
1
Back Extension
1 Set
20-30 Reps
@6
2
Leg Press (45 Degrees)
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@9.5
3
Leg Extension
2 Sets
8-12 Reps
@10
4
Walking Lunge
2 Sets
20-30 Reps
@10
5
Seated Calf Raise
2 Sets
6-10 Reps
@10
7A
Decline Crunch (Weighted)
2 Sets
15-20 Reps
@10
7B
Decline Crunch
2 Sets
AMRAP
@10
Day 2
1
Bench Press (Barbell)
2 Sets
4-6 Reps
@9.5
2
Overhead Press (Barbell)
2 Sets
6-8 Reps
@9.5
3
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@10
4
Lateral Raise (Machine)
2 Sets
12-15 Reps
@10
5
Chest Press (Machine)
2 Sets
8-12 Reps
@10
6A
Lu Lateral Raises
2 Sets
10-15 Reps
@10
6B
Rear Delt Fly (Dumbbell)
2 Sets
15-20 Reps
@10
7A
Wrist Curls
2 Sets
15-20 Reps
@10
7B
Reverse Wrist Curl (Dumbbell)
2 Sets
15-20 Reps
@10
Day 3
1
Pull-Up (Bodyweight)
1 Set
8-15 Reps
@6.5
2
T-Bar Row
2 Sets
8-12 Reps
@10
3
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
@10
4
Single Arm Iso Row
2 Sets
10-15 Reps
@10
5
Lat Pulldown (Close Grip)
2 Sets
12-15 Reps
@10
6
Standing Pullover (Cable)
1 Set
20-30 Reps
@10
Day 4
1
Back Extension
1 Set
15-30 Reps
@6
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@10
3
Hip Thrust (Barbell)
2 Sets
12-20 Reps
@10
4
Lying Leg Curl
3 Sets
8-15 Reps
@10
5A
Decline Crunch (Weighted)
1 Set
12-20 Reps
@10
5B
Decline Crunch
1 Set
AMRAP
@10
Day 5
1
Bench Press (Close Grip)
2 Sets
4-6 Reps
@10
2
Chin-Up (Weighted)
2 Sets
4-6 Reps
@10
3A
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
3B
Reverse Bicep Curl (EZ Bar)
2 Sets
15-20 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
6A
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
6B
Rear Delt Fly (Dumbbell)
2 Sets
15-20 Reps
@10
7A
Wrist Curls
2 Sets
15-20 Reps
@10
7B
Reverse Wrist Curl (Dumbbell)
1 Set
15-20 Reps
@10
Day 1
1
Back Extension
1 Set
20-30 Reps
@6
2
Leg Press (45 Degrees)
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@9.5
3
Leg Extension
2 Sets
8-12 Reps
@10
4
Walking Lunge
2 Sets
20-30 Reps
@10
5
Seated Calf Raise
2 Sets
6-10 Reps
@10
7A
Decline Crunch (Weighted)
2 Sets
15-20 Reps
@10
7B
Decline Crunch
2 Sets
AMRAP
@10
Day 2
1
Bench Press (Barbell)
2 Sets
4-6 Reps
@9.5
2
Overhead Press (Barbell)
2 Sets
6-8 Reps
@9.5
3
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@10
4
Lateral Raise (Machine)
2 Sets
12-15 Reps
@10
5
Chest Press (Machine)
2 Sets
8-12 Reps
@10
6A
Lu Lateral Raises
2 Sets
10-15 Reps
@10
6B
Rear Delt Fly (Dumbbell)
2 Sets
15-20 Reps
@10
7A
Wrist Curls
2 Sets
15-20 Reps
@10
7B
Reverse Wrist Curl (Dumbbell)
2 Sets
15-20 Reps
@10
Day 3
1
Pull-Up (Bodyweight)
1 Set
8-15 Reps
@6.5
2
T-Bar Row
2 Sets
8-12 Reps
@10
3
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
@10
4
Single Arm Iso Row
2 Sets
10-15 Reps
@10
5
Lat Pulldown (Close Grip)
2 Sets
12-15 Reps
@10
6
Standing Pullover (Cable)
1 Set
20-30 Reps
@10
Day 4
1
Back Extension
1 Set
15-30 Reps
@6
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@10
3
Hip Thrust (Barbell)
2 Sets
12-20 Reps
@10
4
Lying Leg Curl
3 Sets
8-15 Reps
@10
5A
Decline Crunch (Weighted)
1 Set
12-20 Reps
@10
5B
Decline Crunch
1 Set
AMRAP
@10
Day 5
1
Bench Press (Close Grip)
2 Sets
4-6 Reps
@10
2
Chin-Up (Weighted)
2 Sets
4-6 Reps
@10
3A
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
3B
Reverse Bicep Curl (EZ Bar)
2 Sets
15-20 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
6A
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
6B
Rear Delt Fly (Dumbbell)
2 Sets
15-20 Reps
@10
7A
Wrist Curls
2 Sets
15-20 Reps
@10
7B
Reverse Wrist Curl (Dumbbell)
1 Set
15-20 Reps
@10