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Choady’s PPL
by Rody W.
1 athletes joined
5.0
(1 rating)
Program Description
All these programs are bullshit. Fuck em, I get beefy.
Program Overview
Level
Novice
Goal
Muscle & Sculpting, Bodybuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Apr 29, 2024 01:27
Last Edited
May 08, 2024 02:25
down_app
Week 1
1 / 12 Weeks
Day 1
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
15 Reps
@6
@6.5
@8.5
@6
2
Chin-Up (Weighted)
3 Sets
10 Reps
@7
3
Lat Pulldown
3 Sets
12 Reps
@7
4
Seated Row (Cable)
3 Sets
15 Reps
@8
5
Zottman Curls
4 Sets
8 Reps
@7
6
Preacher Hammer Curl
3 Sets
15 Reps
@8
7
Face Pull
2 Sets
20 Reps
@8.5
8
Lateral Raise (Dumbbell)
2 Sets
20 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
2 Reps
@6
@6.5
@8
@9.5
2
Incline Bench Press (Barbell)
4 Sets
10 Reps
@7.5
3
Skull Crusher
4 Sets
8 Reps
@8
4
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@7.5
5
Ab Wheel
3 Sets
10 Reps
@7.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
2 Reps
@6
@7
@8
@8.5
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@7
3
Leg Extension
3 Sets
15 Reps
@7
4
Lunge (Barbell)
3 Sets
8 Reps
@8
5
Standing Calf Raise
3 Sets
20 Reps
@8
Day 4
1
Pull-Up (Weighted)
4 Sets
8 Reps
@8
2
Inverted Row
4 Sets
10 Reps
@7
3
Bent Over Row (Dumbbell)
3 Sets
12 Reps
@8
4
Bicep Curl (Barbell)
4 Sets
8 Reps
@7
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
@7
6
Abs Crunch (Weighted)
3 Sets
15-20 Reps
@7
Day 5
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
2 Reps
@6.5
@7
@7.5
@8.5
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
@7
@8
@8.5
3
Chest Fly (Dumbbell)
2 Sets
AMRAP
@8.5
4
Overhead Extension (Dumbbell)
3 Sets
5
Lateral Raise (Dumbbell)
3 Sets
6
Rear Delt Fly (Dumbbell)
3 Sets
Day 1
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
15 Reps
@6
@6.5
@8.5
@6
2
Chin-Up (Weighted)
3 Sets
10 Reps
@7
3
Lat Pulldown
3 Sets
12 Reps
@7
4
Seated Row (Cable)
3 Sets
15 Reps
@8
5
Zottman Curls
4 Sets
8 Reps
@7
6
Preacher Hammer Curl
3 Sets
15 Reps
@8
7
Face Pull
2 Sets
20 Reps
@8.5
8
Lateral Raise (Dumbbell)
2 Sets
20 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
2 Reps
@6
@6.5
@8
@9.5
2
Incline Bench Press (Barbell)
4 Sets
10 Reps
@7.5
3
Skull Crusher
4 Sets
8 Reps
@8
4
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@7.5
5
Ab Wheel
3 Sets
10 Reps
@7.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
2 Reps
@6
@7
@8
@8.5
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@7
3
Leg Extension
3 Sets
15 Reps
@7
4
Lunge (Barbell)
3 Sets
8 Reps
@8
5
Standing Calf Raise
3 Sets
20 Reps
@8
Day 4
1
Pull-Up (Weighted)
4 Sets
8 Reps
@8
2
Inverted Row
4 Sets
10 Reps
@7
3
Bent Over Row (Dumbbell)
3 Sets
12 Reps
@8
4
Bicep Curl (Barbell)
4 Sets
8 Reps
@7
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
@7
6
Abs Crunch (Weighted)
3 Sets
15-20 Reps
@7
Day 5
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
2 Reps
@6.5
@7
@7.5
@8.5
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
@7
@8
@8.5
3
Chest Fly (Dumbbell)
2 Sets
AMRAP
@8.5
4
Overhead Extension (Dumbbell)
3 Sets
5
Lateral Raise (Dumbbell)
3 Sets
6
Rear Delt Fly (Dumbbell)
3 Sets
Day 1
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
15 Reps
@6
@6.5
@8.5
@6
2
Chin-Up (Weighted)
3 Sets
10 Reps
@7
3
Lat Pulldown
3 Sets
12 Reps
@7
4
Seated Row (Cable)
3 Sets
15 Reps
@8
5
Zottman Curls
4 Sets
8 Reps
@7
6
Preacher Hammer Curl
3 Sets
15 Reps
@8
7
Face Pull
2 Sets
20 Reps
@8.5
8
Lateral Raise (Dumbbell)
2 Sets
20 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
2 Reps
@6
@6.5
@8
@9.5
2
Incline Bench Press (Barbell)
4 Sets
10 Reps
@7.5
3
Skull Crusher
4 Sets
8 Reps
@8
4
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@7.5
5
Ab Wheel
3 Sets
10 Reps
@7.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
2 Reps
@6
@7
@8
@8.5
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@7
3
Leg Extension
3 Sets
15 Reps
@7
4
Lunge (Barbell)
3 Sets
8 Reps
@8
5
Standing Calf Raise
3 Sets
20 Reps
@8
Day 4
1
Pull-Up (Weighted)
4 Sets
8 Reps
@8
2
Inverted Row
4 Sets
10 Reps
@7
3
Bent Over Row (Dumbbell)
3 Sets
12 Reps
@8
4
Bicep Curl (Barbell)
4 Sets
8 Reps
@7
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
@7
6
Abs Crunch (Weighted)
3 Sets
15-20 Reps
@7
Day 5
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
2 Reps
@6.5
@7
@7.5
@8.5
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
@7
@8
@8.5
3
Chest Fly (Dumbbell)
2 Sets
AMRAP
@8.5
4
Overhead Extension (Dumbbell)
3 Sets
5
Lateral Raise (Dumbbell)
3 Sets
6
Rear Delt Fly (Dumbbell)
3 Sets
Day 1
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
15 Reps
@6
@6.5
@8.5
@6
2
Chin-Up (Weighted)
3 Sets
10 Reps
@7
3
Lat Pulldown
3 Sets
12 Reps
@7
4
Seated Row (Cable)
3 Sets
15 Reps
@8
5
Zottman Curls
4 Sets
8 Reps
@7
6
Preacher Hammer Curl
3 Sets
15 Reps
@8
7
Face Pull
2 Sets
20 Reps
@8.5
8
Lateral Raise (Dumbbell)
2 Sets
20 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
2 Reps
@6
@6.5
@8
@9.5
2
Incline Bench Press (Barbell)
4 Sets
10 Reps
@7.5
3
Skull Crusher
4 Sets
8 Reps
@8
4
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@7.5
5
Ab Wheel
3 Sets
10 Reps
@7.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
2 Reps
@6
@7
@8
@8.5
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@7
3
Leg Extension
3 Sets
15 Reps
@7
4
Lunge (Barbell)
3 Sets
8 Reps
@8
5
Standing Calf Raise
3 Sets
20 Reps
@8
Day 4
1
Pull-Up (Weighted)
4 Sets
8 Reps
@8
2
Inverted Row
4 Sets
10 Reps
@7
3
Bent Over Row (Dumbbell)
3 Sets
12 Reps
@8
4
Bicep Curl (Barbell)
4 Sets
8 Reps
@7
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
@7
6
Abs Crunch (Weighted)
3 Sets
15-20 Reps
@7
Day 5
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
2 Reps
@6.5
@7
@7.5
@8.5
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
@7
@8
@8.5
3
Chest Fly (Dumbbell)
2 Sets
AMRAP
@8.5
4
Overhead Extension (Dumbbell)
3 Sets
5
Lateral Raise (Dumbbell)
3 Sets
6
Rear Delt Fly (Dumbbell)
3 Sets
Day 1
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
15 Reps
@6
@6.5
@8.5
@6
2
Chin-Up (Weighted)
3 Sets
10 Reps
@7
3
Lat Pulldown
3 Sets
12 Reps
@7
4
Seated Row (Cable)
3 Sets
15 Reps
@8
5
Zottman Curls
4 Sets
8 Reps
@7
6
Preacher Hammer Curl
3 Sets
15 Reps
@8
7
Face Pull
2 Sets
20 Reps
@8.5
8
Lateral Raise (Dumbbell)
2 Sets
20 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
2 Reps
@6
@6.5
@8
@9.5
2
Incline Bench Press (Barbell)
4 Sets
10 Reps
@7.5
3
Skull Crusher
4 Sets
8 Reps
@8
4
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@7.5
5
Ab Wheel
3 Sets
10 Reps
@7.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
2 Reps
@6
@7
@8
@8.5
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@7
3
Leg Extension
3 Sets
15 Reps
@7
4
Lunge (Barbell)
3 Sets
8 Reps
@8
5
Standing Calf Raise
3 Sets
20 Reps
@8
Day 4
1
Pull-Up (Weighted)
4 Sets
8 Reps
@8
2
Inverted Row
4 Sets
10 Reps
@7
3
Bent Over Row (Dumbbell)
3 Sets
12 Reps
@8
4
Bicep Curl (Barbell)
4 Sets
8 Reps
@7
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
@7
6
Abs Crunch (Weighted)
3 Sets
15-20 Reps
@7
Day 5
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
2 Reps
@6.5
@7
@7.5
@8.5
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
@7
@8
@8.5
3
Chest Fly (Dumbbell)
2 Sets
AMRAP
@8.5
4
Overhead Extension (Dumbbell)
3 Sets
5
Lateral Raise (Dumbbell)
3 Sets
6
Rear Delt Fly (Dumbbell)
3 Sets
Day 1
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
15 Reps
@6
@6.5
@8.5
@6
2
Chin-Up (Weighted)
3 Sets
10 Reps
@7
3
Lat Pulldown
3 Sets
12 Reps
@7
4
Seated Row (Cable)
3 Sets
15 Reps
@8
5
Zottman Curls
4 Sets
8 Reps
@7
6
Preacher Hammer Curl
3 Sets
15 Reps
@8
7
Face Pull
2 Sets
20 Reps
@8.5
8
Lateral Raise (Dumbbell)
2 Sets
20 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
2 Reps
@6
@6.5
@8
@9.5
2
Incline Bench Press (Barbell)
4 Sets
10 Reps
@7.5
3
Skull Crusher
4 Sets
8 Reps
@8
4
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@7.5
5
Ab Wheel
3 Sets
10 Reps
@7.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
2 Reps
@6
@7
@8
@8.5
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@7
3
Leg Extension
3 Sets
15 Reps
@7
4
Lunge (Barbell)
3 Sets
8 Reps
@8
5
Standing Calf Raise
3 Sets
20 Reps
@8
Day 4
1
Pull-Up (Weighted)
4 Sets
8 Reps
@8
2
Inverted Row
4 Sets
10 Reps
@7
3
Bent Over Row (Dumbbell)
3 Sets
12 Reps
@8
4
Bicep Curl (Barbell)
4 Sets
8 Reps
@7
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
@7
6
Abs Crunch (Weighted)
3 Sets
15-20 Reps
@7
Day 5
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
2 Reps
@6.5
@7
@7.5
@8.5
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
@7
@8
@8.5
3
Chest Fly (Dumbbell)
2 Sets
AMRAP
@8.5
4
Overhead Extension (Dumbbell)
3 Sets
5
Lateral Raise (Dumbbell)
3 Sets
6
Rear Delt Fly (Dumbbell)
3 Sets
Day 1
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
15 Reps
@6
@6.5
@8.5
@6
2
Chin-Up (Weighted)
3 Sets
10 Reps
@7
3
Lat Pulldown
3 Sets
12 Reps
@7
4
Seated Row (Cable)
3 Sets
15 Reps
@8
5
Zottman Curls
4 Sets
8 Reps
@7
6
Preacher Hammer Curl
3 Sets
15 Reps
@8
7
Face Pull
2 Sets
20 Reps
@8.5
8
Lateral Raise (Dumbbell)
2 Sets
20 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
2 Reps
@6
@6.5
@8
@9.5
2
Incline Bench Press (Barbell)
4 Sets
10 Reps
@7.5
3
Skull Crusher
4 Sets
8 Reps
@8
4
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@7.5
5
Ab Wheel
3 Sets
10 Reps
@7.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
2 Reps
@6
@7
@8
@8.5
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@7
3
Leg Extension
3 Sets
15 Reps
@7
4
Lunge (Barbell)
3 Sets
8 Reps
@8
5
Standing Calf Raise
3 Sets
20 Reps
@8
Day 4
1
Pull-Up (Weighted)
4 Sets
8 Reps
@8
2
Inverted Row
4 Sets
10 Reps
@7
3
Bent Over Row (Dumbbell)
3 Sets
12 Reps
@8
4
Bicep Curl (Barbell)
4 Sets
8 Reps
@7
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
@7
6
Abs Crunch (Weighted)
3 Sets
15-20 Reps
@7
Day 5
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
2 Reps
@6.5
@7
@7.5
@8.5
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
@7
@8
@8.5
3
Chest Fly (Dumbbell)
2 Sets
AMRAP
@8.5
4
Overhead Extension (Dumbbell)
3 Sets
5
Lateral Raise (Dumbbell)
3 Sets
6
Rear Delt Fly (Dumbbell)
3 Sets
Day 1
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
15 Reps
@6
@6.5
@8.5
@6
2
Chin-Up (Weighted)
3 Sets
10 Reps
@7
3
Lat Pulldown
3 Sets
12 Reps
@7
4
Seated Row (Cable)
3 Sets
15 Reps
@8
5
Zottman Curls
4 Sets
8 Reps
@7
6
Preacher Hammer Curl
3 Sets
15 Reps
@8
7
Face Pull
2 Sets
20 Reps
@8.5
8
Lateral Raise (Dumbbell)
2 Sets
20 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
2 Reps
@6
@6.5
@8
@9.5
2
Incline Bench Press (Barbell)
4 Sets
10 Reps
@7.5
3
Skull Crusher
4 Sets
8 Reps
@8
4
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@7.5
5
Ab Wheel
3 Sets
10 Reps
@7.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
2 Reps
@6
@7
@8
@8.5
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@7
3
Leg Extension
3 Sets
15 Reps
@7
4
Lunge (Barbell)
3 Sets
8 Reps
@8
5
Standing Calf Raise
3 Sets
20 Reps
@8
Day 4
1
Pull-Up (Weighted)
4 Sets
8 Reps
@8
2
Inverted Row
4 Sets
10 Reps
@7
3
Bent Over Row (Dumbbell)
3 Sets
12 Reps
@8
4
Bicep Curl (Barbell)
4 Sets
8 Reps
@7
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
@7
6
Abs Crunch (Weighted)
3 Sets
15-20 Reps
@7
Day 5
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
2 Reps
@6.5
@7
@7.5
@8.5
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
@7
@8
@8.5
3
Chest Fly (Dumbbell)
2 Sets
AMRAP
@8.5
4
Overhead Extension (Dumbbell)
3 Sets
5
Lateral Raise (Dumbbell)
3 Sets
6
Rear Delt Fly (Dumbbell)
3 Sets
Day 1
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
15 Reps
@6
@6.5
@8.5
@6
2
Chin-Up (Weighted)
3 Sets
10 Reps
@7
3
Lat Pulldown
3 Sets
12 Reps
@7
4
Seated Row (Cable)
3 Sets
15 Reps
@8
5
Zottman Curls
4 Sets
8 Reps
@7
6
Preacher Hammer Curl
3 Sets
15 Reps
@8
7
Face Pull
2 Sets
20 Reps
@8.5
8
Lateral Raise (Dumbbell)
2 Sets
20 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
2 Reps
@6
@6.5
@8
@9.5
2
Incline Bench Press (Barbell)
4 Sets
10 Reps
@7.5
3
Skull Crusher
4 Sets
8 Reps
@8
4
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@7.5
5
Ab Wheel
3 Sets
10 Reps
@7.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
2 Reps
@6
@7
@8
@8.5
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@7
3
Leg Extension
3 Sets
15 Reps
@7
4
Lunge (Barbell)
3 Sets
8 Reps
@8
5
Standing Calf Raise
3 Sets
20 Reps
@8
Day 4
1
Pull-Up (Weighted)
4 Sets
8 Reps
@8
2
Inverted Row
4 Sets
10 Reps
@7
3
Bent Over Row (Dumbbell)
3 Sets
12 Reps
@8
4
Bicep Curl (Barbell)
4 Sets
8 Reps
@7
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
@7
6
Abs Crunch (Weighted)
3 Sets
15-20 Reps
@7
Day 5
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
2 Reps
@6.5
@7
@7.5
@8.5
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
@7
@8
@8.5
3
Chest Fly (Dumbbell)
2 Sets
AMRAP
@8.5
4
Overhead Extension (Dumbbell)
3 Sets
5
Lateral Raise (Dumbbell)
3 Sets
6
Rear Delt Fly (Dumbbell)
3 Sets
Day 1
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
15 Reps
@6
@6.5
@8.5
@6
2
Chin-Up (Weighted)
3 Sets
10 Reps
@7
3
Lat Pulldown
3 Sets
12 Reps
@7
4
Seated Row (Cable)
3 Sets
15 Reps
@8
5
Zottman Curls
4 Sets
8 Reps
@7
6
Preacher Hammer Curl
3 Sets
15 Reps
@8
7
Face Pull
2 Sets
20 Reps
@8.5
8
Lateral Raise (Dumbbell)
2 Sets
20 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
2 Reps
@6
@6.5
@8
@9.5
2
Incline Bench Press (Barbell)
4 Sets
10 Reps
@7.5
3
Skull Crusher
4 Sets
8 Reps
@8
4
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@7.5
5
Ab Wheel
3 Sets
10 Reps
@7.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
2 Reps
@6
@7
@8
@8.5
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@7
3
Leg Extension
3 Sets
15 Reps
@7
4
Lunge (Barbell)
3 Sets
8 Reps
@8
5
Standing Calf Raise
3 Sets
20 Reps
@8
Day 4
1
Pull-Up (Weighted)
4 Sets
8 Reps
@8
2
Inverted Row
4 Sets
10 Reps
@7
3
Bent Over Row (Dumbbell)
3 Sets
12 Reps
@8
4
Bicep Curl (Barbell)
4 Sets
8 Reps
@7
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
@7
6
Abs Crunch (Weighted)
3 Sets
15-20 Reps
@7
Day 5
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
2 Reps
@6.5
@7
@7.5
@8.5
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
@7
@8
@8.5
3
Chest Fly (Dumbbell)
2 Sets
AMRAP
@8.5
4
Overhead Extension (Dumbbell)
3 Sets
5
Lateral Raise (Dumbbell)
3 Sets
6
Rear Delt Fly (Dumbbell)
3 Sets
Day 1
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
15 Reps
@6
@6.5
@8.5
@6
2
Chin-Up (Weighted)
3 Sets
10 Reps
@7
3
Lat Pulldown
3 Sets
12 Reps
@7
4
Seated Row (Cable)
3 Sets
15 Reps
@8
5
Zottman Curls
4 Sets
8 Reps
@7
6
Preacher Hammer Curl
3 Sets
15 Reps
@8
7
Face Pull
2 Sets
20 Reps
@8.5
8
Lateral Raise (Dumbbell)
2 Sets
20 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
2 Reps
@6
@6.5
@8
@9.5
2
Incline Bench Press (Barbell)
4 Sets
10 Reps
@7.5
3
Skull Crusher
4 Sets
8 Reps
@8
4
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@7.5
5
Ab Wheel
3 Sets
10 Reps
@7.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
2 Reps
@6
@7
@8
@8.5
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@7
3
Leg Extension
3 Sets
15 Reps
@7
4
Lunge (Barbell)
3 Sets
8 Reps
@8
5
Standing Calf Raise
3 Sets
20 Reps
@8
Day 4
1
Pull-Up (Weighted)
4 Sets
8 Reps
@8
2
Inverted Row
4 Sets
10 Reps
@7
3
Bent Over Row (Dumbbell)
3 Sets
12 Reps
@8
4
Bicep Curl (Barbell)
4 Sets
8 Reps
@7
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
@7
6
Abs Crunch (Weighted)
3 Sets
15-20 Reps
@7
Day 5
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
2 Reps
@6.5
@7
@7.5
@8.5
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
@7
@8
@8.5
3
Chest Fly (Dumbbell)
2 Sets
AMRAP
@8.5
4
Overhead Extension (Dumbbell)
3 Sets
5
Lateral Raise (Dumbbell)
3 Sets
6
Rear Delt Fly (Dumbbell)
3 Sets
Day 1
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
15 Reps
@6
@6.5
@8.5
@6
2
Chin-Up (Weighted)
3 Sets
10 Reps
@7
3
Lat Pulldown
3 Sets
12 Reps
@7
4
Seated Row (Cable)
3 Sets
15 Reps
@8
5
Zottman Curls
4 Sets
8 Reps
@7
6
Preacher Hammer Curl
3 Sets
15 Reps
@8
7
Face Pull
2 Sets
20 Reps
@8.5
8
Lateral Raise (Dumbbell)
2 Sets
20 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
2 Reps
@6
@6.5
@8
@9.5
2
Incline Bench Press (Barbell)
4 Sets
10 Reps
@7.5
3
Skull Crusher
4 Sets
8 Reps
@8
4
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@7.5
5
Ab Wheel
3 Sets
10 Reps
@7.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
2 Reps
@6
@7
@8
@8.5
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@7
3
Leg Extension
3 Sets
15 Reps
@7
4
Lunge (Barbell)
3 Sets
8 Reps
@8
5
Standing Calf Raise
3 Sets
20 Reps
@8
Day 4
1
Pull-Up (Weighted)
4 Sets
8 Reps
@8
2
Inverted Row
4 Sets
10 Reps
@7
3
Bent Over Row (Dumbbell)
3 Sets
12 Reps
@8
4
Bicep Curl (Barbell)
4 Sets
8 Reps
@7
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
@7
6
Abs Crunch (Weighted)
3 Sets
15-20 Reps
@7
Day 5
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
2 Reps
@6.5
@7
@7.5
@8.5
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
@7
@8
@8.5
3
Chest Fly (Dumbbell)
2 Sets
AMRAP
@8.5
4
Overhead Extension (Dumbbell)
3 Sets
5
Lateral Raise (Dumbbell)
3 Sets
6
Rear Delt Fly (Dumbbell)
3 Sets