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Classic Aesthetics
by Pascal
211 athletes joined
Program Description
4-Day per week bodybuilding program designed to mimic the aesthetically pleasing, statuesque proportional physiques associated with classical statues or Silver-/Golden-Era bodybuilders like Steve Reeves or Frank Zane. This is mainly achieved through developing the V-Taper, by placing an emphasis on the shoulders and upper back, in particular the lats and ensuring that other muscles, the legs in particular, do not get overdeveloped - their growth still being ensured. The arms also receive quite a bit of attention. You will get big, but with aesthetic proportions. Think Classic Physique, not Open-Class. FAQ: On which days of the week should the program be run? -> The program does not have to be run on particular days, so long as all 4 days are happening within a given week. The order of days 1 and 2, as well as days 3 and 4 can be changed, for whatever reason necessary. Are supersets mandatory? -> The supersets are primarily there to save time. If a particular superset is not possible, split the individual exercises up into standard sets. Is the order of the exercises important? -> Yes and no. While it is a good idea to keep the order of the exercises for the most part, this mainly applies to compound lifts and does not necessarily apply to isolation exercises. How much rest time should there be between sets? -> Whatever feels right. Resting too long is bad, but it's better than resting too short because the program gave an arbitrary number. Is the amount of sets mandatory? -> No, especially for less advanced lifters. Feel free to reduce the amount of sets if necessary. It is recommended you train sets to failure, and 4 or even 3 sets might not always be feasible. Can exercises be switched to different ones? -> Yes, that's always possible. If you decide to switch any exercises with a similar one, make sure to adjust rep ranges. Should there be additional work besides the program? -> While ab-work is present in the program, it is recommended to do some additional work on rest-days, as well as practice vacuums regularly. Cardio is also encouraged, whereever it fits into the daily schedule. Should the program be run on a bulk or on a cut? -> The program is neither tailored to a bulk nor a cut. As for the latter case, keep in mind that while each day features a high exercise selection, some of these exercises are accessory movements that give lower fatigue to the overall body. If you are looking for a program specifically designed for a (perma-)bulk, check out the Mass Monster Blueprint. What to do when the 12 weeks are over? -> Re-evaluate your physique carefully and make changes to the program if certain parts of your proportions are off. Otherwise, run the program from the beginning or find another program if you didn't like this one. Version 2.0 (as of February 2024).
Program Overview
Level
Advanced, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
80 minutes
Created
Jan 08, 2024 02:31
Last Edited
Jun 15, 2024 12:30
down_app
Week 1
1 / 12 Weeks
Day 2
1
Overhead Press (Barbell)
4 Sets
6-10 Reps
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
3A
Incline Cable Fly
4 Sets
10-15 Reps
3B
Tricep Pushdown (Cable)
4 Sets
6-10 Reps
4A
Lateral Raise (Cable)
3 Sets
12-20 Reps
4B
Skull Crusher
3 Sets
8-12 Reps
5
Cable Crunch
4 Sets
10-15 Reps
Day 1
1A
Pull-Up (Weighted)
4 Sets
4-8 Reps
1B
Leg Extension
4 Sets
10-15 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2B
Shrug (Barbell)
3 Sets
15-20 Reps
3A
Dumbbell Bench Pullover
4 Sets
10-15 Reps
3B
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
4A
Leg Press
4 Sets
8-15 Reps
4B
Standing Calf Raise
4 Sets
15-20 Reps
5A
Wrist Curls
3 Sets
10-15 Reps
5B
Neck Curl
3 Sets
15-20 Reps
Day 3
1A
T-Bar Row
3 Sets
6-10 Reps
1B
Neck Curl
3 Sets
15-20 Reps
2A
Split Squat Front Foot Elevated (Smith Machine)
4 Sets
10-15 Reps
2B
Lat Pulldown (Close Grip)
4 Sets
8-12 Reps
3A
Hyperextension
3 Sets
10-20 Reps
3B
Seated Calf Raise
3 Sets
20-25 Reps
4A
Pullover (Machine)
3 Sets
10-15 Reps
4B
Preacher Curl (Barbell)
3 Sets
12-20 Reps
5A
Hammer Curl
3 Sets
6-10 Reps
5B
Shrug (Dumbbell)
3 Sets
15-20 Reps
Day 4
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
2
Seated Overhead Press (Dumbbell)
3 Sets
10-15 Reps
3
Push Up (Weighted)
1 Set
100 Reps
4A
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
5A
French Press
3 Sets
6-10 Reps
5B
Oblique Crunch
3 Sets
AMRAP
Day 1
1A
Pull-Up (Weighted)
4 Sets
4-8 Reps
1B
Leg Extension
4 Sets
10-15 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2B
Shrug (Barbell)
3 Sets
15-20 Reps
3A
Dumbbell Bench Pullover
4 Sets
10-15 Reps
3B
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
4A
Leg Press
4 Sets
8-15 Reps
4B
Standing Calf Raise
4 Sets
15-20 Reps
5A
Wrist Curls
3 Sets
10-15 Reps
5B
Neck Curl
3 Sets
15-20 Reps
Day 2
1
Overhead Press (Barbell)
4 Sets
6-10 Reps
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
3A
Incline Cable Fly
4 Sets
10-15 Reps
3B
Tricep Pushdown (Cable)
4 Sets
6-10 Reps
4A
Lateral Raise (Cable)
3 Sets
12-20 Reps
4B
Skull Crusher
3 Sets
8-12 Reps
5
Cable Crunch
4 Sets
10-15 Reps
Day 3
1A
T-Bar Row
3 Sets
6-10 Reps
1B
Neck Curl
3 Sets
15-20 Reps
2A
Split Squat Front Foot Elevated (Smith Machine)
4 Sets
10-15 Reps
2B
Lat Pulldown (Close Grip)
4 Sets
8-12 Reps
3A
Hyperextension
3 Sets
10-20 Reps
3B
Seated Calf Raise
3 Sets
20-25 Reps
4A
Pullover (Machine)
3 Sets
10-15 Reps
4B
Preacher Curl (Barbell)
3 Sets
12-20 Reps
5A
Hammer Curl
3 Sets
6-10 Reps
5B
Shrug (Dumbbell)
3 Sets
15-20 Reps
Day 4
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
2
Seated Overhead Press (Dumbbell)
3 Sets
10-15 Reps
3
Push Up (Weighted)
1 Set
100 Reps
4A
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
5A
French Press
3 Sets
6-10 Reps
5B
Oblique Crunch
3 Sets
AMRAP
Day 1
1A
Pull-Up (Weighted)
4 Sets
4-8 Reps
1B
Leg Extension
4 Sets
10-15 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2B
Shrug (Barbell)
3 Sets
15-20 Reps
3A
Dumbbell Bench Pullover
4 Sets
10-15 Reps
3B
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
4A
Leg Press
4 Sets
8-15 Reps
4B
Standing Calf Raise
4 Sets
15-20 Reps
5A
Wrist Curls
3 Sets
10-15 Reps
5B
Neck Curl
3 Sets
15-20 Reps
Day 2
1
Overhead Press (Barbell)
4 Sets
6-10 Reps
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
3A
Incline Cable Fly
4 Sets
10-15 Reps
3B
Tricep Pushdown (Cable)
4 Sets
6-10 Reps
4A
Lateral Raise (Cable)
3 Sets
12-20 Reps
4B
Skull Crusher
3 Sets
8-12 Reps
5
Cable Crunch
4 Sets
10-15 Reps
Day 3
1A
T-Bar Row
3 Sets
6-10 Reps
1B
Neck Curl
3 Sets
15-20 Reps
2A
Split Squat Front Foot Elevated (Smith Machine)
4 Sets
10-15 Reps
2B
Lat Pulldown (Close Grip)
4 Sets
8-12 Reps
3A
Hyperextension
3 Sets
10-20 Reps
3B
Seated Calf Raise
3 Sets
20-25 Reps
4A
Pullover (Machine)
3 Sets
10-15 Reps
4B
Preacher Curl (Barbell)
3 Sets
12-20 Reps
5A
Hammer Curl
3 Sets
6-10 Reps
5B
Shrug (Dumbbell)
3 Sets
15-20 Reps
Day 4
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
2
Seated Overhead Press (Dumbbell)
3 Sets
10-15 Reps
3
Push Up (Weighted)
1 Set
100 Reps
4A
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
5A
French Press
3 Sets
6-10 Reps
5B
Oblique Crunch
3 Sets
AMRAP
Day 1
1A
Pull-Up (Weighted)
4 Sets
4-8 Reps
1B
Leg Extension
4 Sets
10-15 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2B
Shrug (Barbell)
3 Sets
15-20 Reps
3A
Dumbbell Bench Pullover
4 Sets
10-15 Reps
3B
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
4A
Leg Press
4 Sets
8-15 Reps
4B
Standing Calf Raise
4 Sets
15-20 Reps
5A
Wrist Curls
3 Sets
10-15 Reps
5B
Neck Curl
3 Sets
15-20 Reps
Day 2
1
Overhead Press (Barbell)
4 Sets
6-10 Reps
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
3A
Incline Cable Fly
4 Sets
10-15 Reps
3B
Tricep Pushdown (Cable)
4 Sets
6-10 Reps
4A
Lateral Raise (Cable)
3 Sets
12-20 Reps
4B
Skull Crusher
3 Sets
8-12 Reps
5
Cable Crunch
4 Sets
10-15 Reps
Day 3
1A
T-Bar Row
3 Sets
6-10 Reps
1B
Neck Curl
3 Sets
15-20 Reps
2A
Split Squat Front Foot Elevated (Smith Machine)
4 Sets
10-15 Reps
2B
Lat Pulldown (Close Grip)
4 Sets
8-12 Reps
3A
Hyperextension
3 Sets
10-20 Reps
3B
Seated Calf Raise
3 Sets
20-25 Reps
4A
Pullover (Machine)
3 Sets
10-15 Reps
4B
Preacher Curl (Barbell)
3 Sets
12-20 Reps
5A
Hammer Curl
3 Sets
6-10 Reps
5B
Shrug (Dumbbell)
3 Sets
15-20 Reps
Day 4
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
2
Seated Overhead Press (Dumbbell)
3 Sets
10-15 Reps
3
Push Up (Weighted)
1 Set
100 Reps
4A
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
5A
French Press
3 Sets
6-10 Reps
5B
Oblique Crunch
3 Sets
AMRAP
Day 1
1A
Pull-Up (Weighted)
4 Sets
4-8 Reps
1B
Leg Extension
4 Sets
10-15 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2B
Shrug (Barbell)
3 Sets
15-20 Reps
3A
Dumbbell Bench Pullover
4 Sets
10-15 Reps
3B
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
4A
Leg Press
4 Sets
8-15 Reps
4B
Standing Calf Raise
4 Sets
15-20 Reps
5A
Wrist Curls
3 Sets
10-15 Reps
5B
Neck Curl
3 Sets
15-20 Reps
Day 2
1
Overhead Press (Barbell)
4 Sets
6-10 Reps
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
3A
Incline Cable Fly
4 Sets
10-15 Reps
3B
Tricep Pushdown (Cable)
4 Sets
6-10 Reps
4A
Lateral Raise (Cable)
3 Sets
12-20 Reps
4B
Skull Crusher
3 Sets
8-12 Reps
5
Cable Crunch
4 Sets
10-15 Reps
Day 3
1A
T-Bar Row
3 Sets
6-10 Reps
1B
Neck Curl
3 Sets
15-20 Reps
2A
Split Squat Front Foot Elevated (Smith Machine)
4 Sets
10-15 Reps
2B
Lat Pulldown (Close Grip)
4 Sets
8-12 Reps
3A
Hyperextension
3 Sets
10-20 Reps
3B
Seated Calf Raise
3 Sets
20-25 Reps
4A
Pullover (Machine)
3 Sets
10-15 Reps
4B
Preacher Curl (Barbell)
3 Sets
12-20 Reps
5A
Hammer Curl
3 Sets
6-10 Reps
5B
Shrug (Dumbbell)
3 Sets
15-20 Reps
Day 4
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
2
Seated Overhead Press (Dumbbell)
3 Sets
10-15 Reps
3
Push Up (Weighted)
1 Set
100 Reps
4A
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
5A
French Press
3 Sets
6-10 Reps
5B
Oblique Crunch
3 Sets
AMRAP
Day 1
1A
Pull-Up (Weighted)
4 Sets
4-8 Reps
1B
Leg Extension
4 Sets
10-15 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2B
Shrug (Barbell)
3 Sets
15-20 Reps
3A
Dumbbell Bench Pullover
4 Sets
10-15 Reps
3B
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
4A
Leg Press
4 Sets
8-15 Reps
4B
Standing Calf Raise
4 Sets
15-20 Reps
5A
Wrist Curls
3 Sets
10-15 Reps
5B
Neck Curl
3 Sets
15-20 Reps
Day 2
1
Overhead Press (Barbell)
4 Sets
6-10 Reps
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
3A
Incline Cable Fly
4 Sets
10-15 Reps
3B
Tricep Pushdown (Cable)
4 Sets
6-10 Reps
4A
Lateral Raise (Cable)
3 Sets
12-20 Reps
4B
Skull Crusher
3 Sets
8-12 Reps
5
Cable Crunch
4 Sets
10-15 Reps
Day 3
1A
T-Bar Row
3 Sets
6-10 Reps
1B
Neck Curl
3 Sets
15-20 Reps
2A
Split Squat Front Foot Elevated (Smith Machine)
4 Sets
10-15 Reps
2B
Lat Pulldown (Close Grip)
4 Sets
8-12 Reps
3A
Hyperextension
3 Sets
10-20 Reps
3B
Seated Calf Raise
3 Sets
20-25 Reps
4A
Pullover (Machine)
3 Sets
10-15 Reps
4B
Preacher Curl (Barbell)
3 Sets
12-20 Reps
5A
Hammer Curl
3 Sets
6-10 Reps
5B
Shrug (Dumbbell)
3 Sets
15-20 Reps
Day 4
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
2
Seated Overhead Press (Dumbbell)
3 Sets
10-15 Reps
3
Push Up (Weighted)
1 Set
100 Reps
4A
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
5A
French Press
3 Sets
6-10 Reps
5B
Oblique Crunch
3 Sets
AMRAP
Day 1
1A
Pull-Up (Weighted)
4 Sets
4-8 Reps
1B
Leg Extension
4 Sets
10-15 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2B
Shrug (Barbell)
3 Sets
15-20 Reps
3A
Dumbbell Bench Pullover
4 Sets
10-15 Reps
3B
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
4A
Leg Press
4 Sets
8-15 Reps
4B
Standing Calf Raise
4 Sets
15-20 Reps
5A
Wrist Curls
3 Sets
10-15 Reps
5B
Neck Curl
3 Sets
15-20 Reps
Day 2
1
Overhead Press (Barbell)
4 Sets
6-10 Reps
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
3A
Incline Cable Fly
4 Sets
10-15 Reps
3B
Tricep Pushdown (Cable)
4 Sets
6-10 Reps
4A
Lateral Raise (Cable)
3 Sets
12-20 Reps
4B
Skull Crusher
3 Sets
8-12 Reps
5
Cable Crunch
4 Sets
10-15 Reps
Day 3
1A
T-Bar Row
3 Sets
6-10 Reps
1B
Neck Curl
3 Sets
15-20 Reps
2A
Split Squat Front Foot Elevated (Smith Machine)
4 Sets
10-15 Reps
2B
Lat Pulldown (Close Grip)
4 Sets
8-12 Reps
3A
Hyperextension
3 Sets
10-20 Reps
3B
Seated Calf Raise
3 Sets
20-25 Reps
4A
Pullover (Machine)
3 Sets
10-15 Reps
4B
Preacher Curl (Barbell)
3 Sets
12-20 Reps
5A
Hammer Curl
3 Sets
6-10 Reps
5B
Shrug (Dumbbell)
3 Sets
15-20 Reps
Day 4
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
2
Seated Overhead Press (Dumbbell)
3 Sets
10-15 Reps
3
Push Up (Weighted)
1 Set
100 Reps
4A
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
5A
French Press
3 Sets
6-10 Reps
5B
Oblique Crunch
3 Sets
AMRAP
Day 1
1A
Pull-Up (Weighted)
4 Sets
4-8 Reps
1B
Leg Extension
4 Sets
10-15 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2B
Shrug (Barbell)
3 Sets
15-20 Reps
3A
Dumbbell Bench Pullover
4 Sets
10-15 Reps
3B
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
4A
Leg Press
4 Sets
8-15 Reps
4B
Standing Calf Raise
4 Sets
15-20 Reps
5A
Wrist Curls
3 Sets
10-15 Reps
5B
Neck Curl
3 Sets
15-20 Reps
Day 2
1
Overhead Press (Barbell)
4 Sets
6-10 Reps
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
3A
Incline Cable Fly
4 Sets
10-15 Reps
3B
Tricep Pushdown (Cable)
4 Sets
6-10 Reps
4A
Lateral Raise (Cable)
3 Sets
12-20 Reps
4B
Skull Crusher
3 Sets
8-12 Reps
5
Cable Crunch
4 Sets
10-15 Reps
Day 3
1A
T-Bar Row
3 Sets
6-10 Reps
1B
Neck Curl
3 Sets
15-20 Reps
2A
Split Squat Front Foot Elevated (Smith Machine)
4 Sets
10-15 Reps
2B
Lat Pulldown (Close Grip)
4 Sets
8-12 Reps
3A
Hyperextension
3 Sets
10-20 Reps
3B
Seated Calf Raise
3 Sets
20-25 Reps
4A
Pullover (Machine)
3 Sets
10-15 Reps
4B
Preacher Curl (Barbell)
3 Sets
12-20 Reps
5A
Hammer Curl
3 Sets
6-10 Reps
5B
Shrug (Dumbbell)
3 Sets
15-20 Reps
Day 4
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
2
Seated Overhead Press (Dumbbell)
3 Sets
10-15 Reps
3
Push Up (Weighted)
1 Set
100 Reps
4A
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
5A
French Press
3 Sets
6-10 Reps
5B
Oblique Crunch
3 Sets
AMRAP
Day 1
1A
Pull-Up (Weighted)
4 Sets
4-8 Reps
1B
Leg Extension
4 Sets
10-15 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2B
Shrug (Barbell)
3 Sets
15-20 Reps
3A
Dumbbell Bench Pullover
4 Sets
10-15 Reps
3B
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
4A
Leg Press
4 Sets
8-15 Reps
4B
Standing Calf Raise
4 Sets
15-20 Reps
5A
Wrist Curls
3 Sets
10-15 Reps
5B
Neck Curl
3 Sets
15-20 Reps
Day 2
1
Overhead Press (Barbell)
4 Sets
6-10 Reps
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
3A
Incline Cable Fly
4 Sets
10-15 Reps
3B
Tricep Pushdown (Cable)
4 Sets
6-10 Reps
4A
Lateral Raise (Cable)
3 Sets
12-20 Reps
4B
Skull Crusher
3 Sets
8-12 Reps
5
Cable Crunch
4 Sets
10-15 Reps
Day 3
1A
T-Bar Row
3 Sets
6-10 Reps
1B
Neck Curl
3 Sets
15-20 Reps
2A
Split Squat Front Foot Elevated (Smith Machine)
4 Sets
10-15 Reps
2B
Lat Pulldown (Close Grip)
4 Sets
8-12 Reps
3A
Hyperextension
3 Sets
10-20 Reps
3B
Seated Calf Raise
3 Sets
20-25 Reps
4A
Pullover (Machine)
3 Sets
10-15 Reps
4B
Preacher Curl (Barbell)
3 Sets
12-20 Reps
5A
Hammer Curl
3 Sets
6-10 Reps
5B
Shrug (Dumbbell)
3 Sets
15-20 Reps
Day 4
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
2
Seated Overhead Press (Dumbbell)
3 Sets
10-15 Reps
3
Push Up (Weighted)
1 Set
100 Reps
4A
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
5A
French Press
3 Sets
6-10 Reps
5B
Oblique Crunch
3 Sets
AMRAP
Day 1
1A
Pull-Up (Weighted)
4 Sets
4-8 Reps
1B
Leg Extension
4 Sets
10-15 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2B
Shrug (Barbell)
3 Sets
15-20 Reps
3A
Dumbbell Bench Pullover
4 Sets
10-15 Reps
3B
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
4A
Leg Press
4 Sets
8-15 Reps
4B
Standing Calf Raise
4 Sets
15-20 Reps
5A
Wrist Curls
3 Sets
10-15 Reps
5B
Neck Curl
3 Sets
15-20 Reps
Day 2
1
Overhead Press (Barbell)
4 Sets
6-10 Reps
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
3A
Incline Cable Fly
4 Sets
10-15 Reps
3B
Tricep Pushdown (Cable)
4 Sets
6-10 Reps
4A
Lateral Raise (Cable)
3 Sets
12-20 Reps
4B
Skull Crusher
3 Sets
8-12 Reps
5
Cable Crunch
4 Sets
10-15 Reps
Day 3
1A
T-Bar Row
3 Sets
6-10 Reps
1B
Neck Curl
3 Sets
15-20 Reps
2A
Split Squat Front Foot Elevated (Smith Machine)
4 Sets
10-15 Reps
2B
Lat Pulldown (Close Grip)
4 Sets
8-12 Reps
3A
Hyperextension
3 Sets
10-20 Reps
3B
Seated Calf Raise
3 Sets
20-25 Reps
4A
Pullover (Machine)
3 Sets
10-15 Reps
4B
Preacher Curl (Barbell)
3 Sets
12-20 Reps
5A
Hammer Curl
3 Sets
6-10 Reps
5B
Shrug (Dumbbell)
3 Sets
15-20 Reps
Day 4
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
2
Seated Overhead Press (Dumbbell)
3 Sets
10-15 Reps
3
Push Up (Weighted)
1 Set
100 Reps
4A
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
5A
French Press
3 Sets
6-10 Reps
5B
Oblique Crunch
3 Sets
AMRAP
Day 1
1A
Pull-Up (Weighted)
4 Sets
4-8 Reps
1B
Leg Extension
4 Sets
10-15 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2B
Shrug (Barbell)
3 Sets
15-20 Reps
3A
Dumbbell Bench Pullover
4 Sets
10-15 Reps
3B
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
4A
Leg Press
4 Sets
8-15 Reps
4B
Standing Calf Raise
4 Sets
15-20 Reps
5A
Wrist Curls
3 Sets
10-15 Reps
5B
Neck Curl
3 Sets
15-20 Reps
Day 2
1
Overhead Press (Barbell)
4 Sets
6-10 Reps
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
3A
Incline Cable Fly
4 Sets
10-15 Reps
3B
Tricep Pushdown (Cable)
4 Sets
6-10 Reps
4A
Lateral Raise (Cable)
3 Sets
12-20 Reps
4B
Skull Crusher
3 Sets
8-12 Reps
5
Cable Crunch
4 Sets
10-15 Reps
Day 3
1A
T-Bar Row
3 Sets
6-10 Reps
1B
Neck Curl
3 Sets
15-20 Reps
2A
Split Squat Front Foot Elevated (Smith Machine)
4 Sets
10-15 Reps
2B
Lat Pulldown (Close Grip)
4 Sets
8-12 Reps
3A
Hyperextension
3 Sets
10-20 Reps
3B
Seated Calf Raise
3 Sets
20-25 Reps
4A
Pullover (Machine)
3 Sets
10-15 Reps
4B
Preacher Curl (Barbell)
3 Sets
12-20 Reps
5A
Hammer Curl
3 Sets
6-10 Reps
5B
Shrug (Dumbbell)
3 Sets
15-20 Reps
Day 4
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
2
Seated Overhead Press (Dumbbell)
3 Sets
10-15 Reps
3
Push Up (Weighted)
1 Set
100 Reps
4A
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
5A
French Press
3 Sets
6-10 Reps
5B
Oblique Crunch
3 Sets
AMRAP
Day 1
1A
Pull-Up (Weighted)
4 Sets
4-8 Reps
1B
Leg Extension
4 Sets
10-15 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2B
Shrug (Barbell)
3 Sets
15-20 Reps
3A
Dumbbell Bench Pullover
4 Sets
10-15 Reps
3B
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
4A
Leg Press
4 Sets
8-15 Reps
4B
Standing Calf Raise
4 Sets
15-20 Reps
5A
Wrist Curls
3 Sets
10-15 Reps
5B
Neck Curl
3 Sets
15-20 Reps
Day 2
1
Overhead Press (Barbell)
4 Sets
6-10 Reps
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
3A
Incline Cable Fly
4 Sets
10-15 Reps
3B
Tricep Pushdown (Cable)
4 Sets
6-10 Reps
4A
Lateral Raise (Cable)
3 Sets
12-20 Reps
4B
Skull Crusher
3 Sets
8-12 Reps
5
Cable Crunch
4 Sets
10-15 Reps
Day 3
1A
T-Bar Row
3 Sets
6-10 Reps
1B
Neck Curl
3 Sets
15-20 Reps
2A
Split Squat Front Foot Elevated (Smith Machine)
4 Sets
10-15 Reps
2B
Lat Pulldown (Close Grip)
4 Sets
8-12 Reps
3A
Hyperextension
3 Sets
10-20 Reps
3B
Seated Calf Raise
3 Sets
20-25 Reps
4A
Pullover (Machine)
3 Sets
10-15 Reps
4B
Preacher Curl (Barbell)
3 Sets
12-20 Reps
5A
Hammer Curl
3 Sets
6-10 Reps
5B
Shrug (Dumbbell)
3 Sets
15-20 Reps
Day 4
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
2
Seated Overhead Press (Dumbbell)
3 Sets
10-15 Reps
3
Push Up (Weighted)
1 Set
100 Reps
4A
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
5A
French Press
3 Sets
6-10 Reps
5B
Oblique Crunch
3 Sets
AMRAP