logo
Cream machine
by Anonymous
2 athletes joined
Program Description
Get bigger
Program Overview
Level
Intermediate, Novice, Beginner, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
70 minutes
Created
Feb 21, 2024 07:34
Last Edited
May 07, 2024 10:13
down_app
Week 1
1 / 10 Weeks
Day 1
1A
Wall Sit
1 Set
1-2 mins
1B
Lunge (Bodyweight)
2 Sets
10 Reps
2
Lying Leg Curl
3 Sets
8-12 Reps
3
High Bar Squat (Barbell)
4 Sets
6-10 Reps
4
Standing Calf Raise
4 Sets
10-15 Reps
5
Leg Press (45 Degrees)
2 Sets
8-12 Reps
6
Leg Extension
2 Sets
8-12 Reps
7
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
9
Hanging Leg Raise
3 Sets
AMRAP
Day 2
1
Bench Press (Barbell)
3 Sets
6-10 Reps
2
Lat Pulldown
4 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
6-10 Reps
4
Seated Row (Cable)
3 Sets
8-12 Reps
5
Chest Fly (Cable)
4 Sets
8-12 Reps
6
Reverse Pec Deck
3 Sets
8-12 Reps
7
Decline Crunch
3 Sets
AMRAP
Day 3
1
Incline Curl (Dumbbell)
3 Sets
10-20 Reps
2
Skull Crusher
3 Sets
8-12 Reps
3
Hammer Curl
3 Sets
10-15 Reps
4
Overhead Press (Barbell)
4 Sets
6-10 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
6
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
7
Katana Extension
3 Sets
8-12 Reps
8
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
9
Lateral Raise (Dumbbell)
1 Set
10
Oblique Crunch
3 Sets
AMRAP
Day 4
1A
Wall Sit
1 Set
1-2 mins
1B
Lunge (Bodyweight)
2 Sets
10 Reps
2
Dip (Bodyweight)
2 Sets
AMRAP
@6
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@8
4
Squat (Paused)
3 Sets
6-10 Reps
5
Bench Press (Wide Grip)
2 Sets
8-12 Reps
6
Barbell Row
2 Sets
8-12 Reps
7
Deadlift (Barbell)
3 Sets
6-10 Reps
8
Face Pull
2 Sets
10-15 Reps
9
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
10
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
11
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
12
Lateral Raise (Cable)
2 Sets
8-12 Reps
13
Leg Raise (Captain's Chair)
3 Sets
AMRAP
Day 1
1A
Wall Sit
1 Set
1-2 mins
1B
Lunge (Bodyweight)
2 Sets
10 Reps
2
Lying Leg Curl
3 Sets
8-12 Reps
3
High Bar Squat (Barbell)
4 Sets
6-10 Reps
4
Standing Calf Raise
4 Sets
10-15 Reps
5
Leg Press (45 Degrees)
2 Sets
8-12 Reps
6
Leg Extension
2 Sets
8-12 Reps
7
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
9
Hanging Leg Raise
3 Sets
AMRAP
Day 2
1
Bench Press (Barbell)
3 Sets
6-10 Reps
2
Lat Pulldown
4 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
6-10 Reps
4
Seated Row (Cable)
3 Sets
8-12 Reps
5
Chest Fly (Cable)
4 Sets
8-12 Reps
6
Reverse Pec Deck
3 Sets
8-12 Reps
7
Decline Crunch
3 Sets
AMRAP
Day 3
1
Incline Curl (Dumbbell)
3 Sets
10-20 Reps
2
Skull Crusher
3 Sets
8-12 Reps
3
Hammer Curl
3 Sets
10-15 Reps
4
Overhead Press (Barbell)
4 Sets
6-10 Reps
5
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
6
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
7
Katana Extension
3 Sets
8-12 Reps
8
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
9
Lateral Raise (Dumbbell)
1 Set
10
Oblique Crunch
3 Sets
AMRAP
Day 4
1A
Wall Sit
1 Set
1-2 mins
1B
Lunge (Bodyweight)
2 Sets
10 Reps
2
Dip (Bodyweight)
2 Sets
AMRAP
@6
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@8
4
Squat (Paused)
3 Sets
6-10 Reps
5
Bench Press (Wide Grip)
2 Sets
8-12 Reps
6
Barbell Row
2 Sets
8-12 Reps
7
Deadlift (Barbell)
3 Sets
6-10 Reps
8
Face Pull
2 Sets
10-15 Reps
9
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
10
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
11
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
12
Lateral Raise (Cable)
2 Sets
8-12 Reps
13
Leg Raise (Captain's Chair)
3 Sets
AMRAP
Day 1
1A
Wall Sit
1 Set
1-2 mins
1B
Lunge (Bodyweight)
2 Sets
10 Reps
2
Lying Leg Curl
3 Sets
8-12 Reps
3
High Bar Squat (Barbell)
4 Sets
6-10 Reps
4
Standing Calf Raise
4 Sets
10-15 Reps
5
Leg Press (45 Degrees)
2 Sets
8-12 Reps
6
Leg Extension
2 Sets
8-12 Reps
7
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
9
Hanging Leg Raise
3 Sets
AMRAP
Day 2
1
Bench Press (Barbell)
3 Sets
6-10 Reps
2
Lat Pulldown
4 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
6-10 Reps
4
Seated Row (Cable)
3 Sets
8-12 Reps
5
Chest Fly (Cable)
4 Sets
8-12 Reps
6
Reverse Pec Deck
3 Sets
8-12 Reps
7
Decline Crunch
3 Sets
AMRAP
Day 3
1
Incline Curl (Dumbbell)
3 Sets
10-20 Reps
2
Skull Crusher
3 Sets
8-12 Reps
3
Hammer Curl
3 Sets
10-15 Reps
4
Overhead Press (Barbell)
4 Sets
6-10 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
6
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
7
Katana Extension
3 Sets
8-12 Reps
8
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
9
Lateral Raise (Dumbbell)
1 Set
10
Oblique Crunch
3 Sets
AMRAP
Day 4
1A
Wall Sit
1 Set
1-2 mins
1B
Lunge (Bodyweight)
2 Sets
10 Reps
2
Dip (Bodyweight)
2 Sets
AMRAP
@6
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@8
4
Squat (Paused)
3 Sets
6-10 Reps
5
Bench Press (Wide Grip)
2 Sets
8-12 Reps
6
Barbell Row
2 Sets
8-12 Reps
7
Deadlift (Barbell)
3 Sets
6-10 Reps
8
Face Pull
2 Sets
10-15 Reps
9
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
10
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
11
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
12
Lateral Raise (Cable)
2 Sets
8-12 Reps
13
Leg Raise (Captain's Chair)
3 Sets
AMRAP
Day 1
1A
Wall Sit
1 Set
1-2 mins
1B
Lunge (Bodyweight)
2 Sets
10 Reps
2
Lying Leg Curl
3 Sets
8-12 Reps
3
High Bar Squat (Barbell)
4 Sets
6-10 Reps
4
Standing Calf Raise
4 Sets
10-15 Reps
5
Leg Press (45 Degrees)
2 Sets
8-12 Reps
6
Leg Extension
2 Sets
8-12 Reps
7
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
9
Hanging Leg Raise
3 Sets
AMRAP
Day 2
1
Bench Press (Barbell)
3 Sets
6-10 Reps
2
Lat Pulldown
4 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
6-10 Reps
4
Seated Row (Cable)
3 Sets
8-12 Reps
5
Chest Fly (Cable)
4 Sets
8-12 Reps
6
Reverse Pec Deck
3 Sets
8-12 Reps
7
Decline Crunch
3 Sets
AMRAP
Day 3
1
Incline Curl (Dumbbell)
3 Sets
10-20 Reps
2
Skull Crusher
3 Sets
8-12 Reps
3
Hammer Curl
3 Sets
10-15 Reps
4
Overhead Press (Barbell)
4 Sets
6-10 Reps
5
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
6
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
7
Katana Extension
3 Sets
8-12 Reps
8
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
9
Lateral Raise (Dumbbell)
1 Set
10
Oblique Crunch
3 Sets
AMRAP
Day 4
1A
Wall Sit
1 Set
1-2 mins
1B
Lunge (Bodyweight)
2 Sets
10 Reps
2
Dip (Bodyweight)
2 Sets
AMRAP
@6
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@8
4
Squat (Paused)
3 Sets
6-10 Reps
5
Bench Press (Wide Grip)
2 Sets
8-12 Reps
6
Barbell Row
2 Sets
8-12 Reps
7
Deadlift (Barbell)
3 Sets
6-10 Reps
8
Face Pull
2 Sets
10-15 Reps
9
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
10
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
11
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
12
Lateral Raise (Cable)
2 Sets
8-12 Reps
13
Leg Raise (Captain's Chair)
3 Sets
AMRAP
Day 1
1A
Wall Sit
1 Set
1-2 mins
1B
Lunge (Bodyweight)
2 Sets
10 Reps
2
Lying Leg Curl
3 Sets
8-12 Reps
3
High Bar Squat (Barbell)
4 Sets
6-10 Reps
4
Standing Calf Raise
4 Sets
10-15 Reps
5
Leg Press (45 Degrees)
2 Sets
8-12 Reps
6
Leg Extension
2 Sets
8-12 Reps
7
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
9
Hanging Leg Raise
3 Sets
AMRAP
Day 2
1
Bench Press (Barbell)
3 Sets
6-10 Reps
2
Lat Pulldown
4 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
6-10 Reps
4
Seated Row (Cable)
3 Sets
8-12 Reps
5
Chest Fly (Cable)
4 Sets
8-12 Reps
6
Reverse Pec Deck
3 Sets
8-12 Reps
7
Decline Crunch
3 Sets
AMRAP
Day 3
1
Incline Curl (Dumbbell)
3 Sets
10-20 Reps
2
Skull Crusher
3 Sets
8-12 Reps
3
Hammer Curl
3 Sets
10-15 Reps
4
Overhead Press (Barbell)
4 Sets
6-10 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
6
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
7
Katana Extension
3 Sets
8-12 Reps
8
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
9
Lateral Raise (Dumbbell)
1 Set
10
Oblique Crunch
3 Sets
AMRAP
Day 4
1A
Wall Sit
1 Set
1-2 mins
1B
Lunge (Bodyweight)
2 Sets
10 Reps
2
Dip (Bodyweight)
2 Sets
AMRAP
@6
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@8
4
Squat (Paused)
3 Sets
6-10 Reps
5
Bench Press (Wide Grip)
2 Sets
8-12 Reps
6
Barbell Row
2 Sets
8-12 Reps
7
Deadlift (Barbell)
3 Sets
6-10 Reps
8
Face Pull
2 Sets
10-15 Reps
9
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
10
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
11
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
12
Lateral Raise (Cable)
2 Sets
8-12 Reps
13
Leg Raise (Captain's Chair)
3 Sets
AMRAP
Day 1
1A
Wall Sit
1 Set
1-2 mins
1B
Lunge (Bodyweight)
2 Sets
10 Reps
2
Lying Leg Curl
3 Sets
8-12 Reps
3
High Bar Squat (Barbell)
4 Sets
6-10 Reps
4
Standing Calf Raise
4 Sets
10-15 Reps
5
Leg Press (45 Degrees)
2 Sets
8-12 Reps
6
Leg Extension
2 Sets
8-12 Reps
7
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
9
Hanging Leg Raise
3 Sets
AMRAP
Day 2
1
Bench Press (Barbell)
3 Sets
6-10 Reps
2
Lat Pulldown
4 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
6-10 Reps
4
Seated Row (Cable)
3 Sets
8-12 Reps
5
Chest Fly (Cable)
4 Sets
8-12 Reps
6
Reverse Pec Deck
3 Sets
8-12 Reps
7
Decline Crunch
3 Sets
AMRAP
Day 3
1
Incline Curl (Dumbbell)
3 Sets
10-20 Reps
2
Skull Crusher
3 Sets
8-12 Reps
3
Hammer Curl
3 Sets
10-15 Reps
4
Overhead Press (Barbell)
4 Sets
6-10 Reps
5
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
6
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
7
Katana Extension
3 Sets
8-12 Reps
8
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
9
Lateral Raise (Dumbbell)
1 Set
10
Oblique Crunch
3 Sets
AMRAP
Day 4
1A
Wall Sit
1 Set
1-2 mins
1B
Lunge (Bodyweight)
2 Sets
10 Reps
2
Dip (Bodyweight)
2 Sets
AMRAP
@6
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@8
4
Squat (Paused)
3 Sets
6-10 Reps
5
Bench Press (Wide Grip)
2 Sets
8-12 Reps
6
Barbell Row
2 Sets
8-12 Reps
7
Deadlift (Barbell)
3 Sets
6-10 Reps
8
Face Pull
2 Sets
10-15 Reps
9
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
10
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
11
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
12
Lateral Raise (Cable)
2 Sets
8-12 Reps
13
Leg Raise (Captain's Chair)
3 Sets
AMRAP
Day 1
1A
Wall Sit
1 Set
1-2 mins
1B
Lunge (Bodyweight)
2 Sets
10 Reps
2
Lying Leg Curl
3 Sets
8-12 Reps
3
High Bar Squat (Barbell)
4 Sets
6-10 Reps
4
Standing Calf Raise
4 Sets
10-15 Reps
5
Leg Press (45 Degrees)
2 Sets
8-12 Reps
6
Leg Extension
2 Sets
8-12 Reps
7
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
9
Hanging Leg Raise
3 Sets
AMRAP
Day 2
1
Bench Press (Barbell)
3 Sets
6-10 Reps
2
Lat Pulldown
4 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
6-10 Reps
4
Seated Row (Cable)
3 Sets
8-12 Reps
5
Chest Fly (Cable)
4 Sets
8-12 Reps
6
Reverse Pec Deck
3 Sets
8-12 Reps
7
Decline Crunch
3 Sets
AMRAP
Day 3
1
Incline Curl (Dumbbell)
3 Sets
10-20 Reps
2
Skull Crusher
3 Sets
8-12 Reps
3
Hammer Curl
3 Sets
10-15 Reps
4
Overhead Press (Barbell)
4 Sets
6-10 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
6
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
7
Katana Extension
3 Sets
8-12 Reps
8
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
9
Lateral Raise (Dumbbell)
1 Set
10
Oblique Crunch
3 Sets
AMRAP
Day 4
1A
Wall Sit
1 Set
1-2 mins
1B
Lunge (Bodyweight)
2 Sets
10 Reps
2
Dip (Bodyweight)
2 Sets
AMRAP
@6
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@8
4
Squat (Paused)
3 Sets
6-10 Reps
5
Bench Press (Wide Grip)
2 Sets
8-12 Reps
6
Barbell Row
2 Sets
8-12 Reps
7
Deadlift (Barbell)
3 Sets
6-10 Reps
8
Face Pull
2 Sets
10-15 Reps
9
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
10
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
11
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
12
Lateral Raise (Cable)
2 Sets
8-12 Reps
13
Leg Raise (Captain's Chair)
3 Sets
AMRAP
Day 1
1A
Wall Sit
1 Set
1-2 mins
1B
Lunge (Bodyweight)
2 Sets
10 Reps
2
Lying Leg Curl
3 Sets
8-12 Reps
3
High Bar Squat (Barbell)
4 Sets
6-10 Reps
4
Standing Calf Raise
4 Sets
10-15 Reps
5
Leg Press (45 Degrees)
2 Sets
8-12 Reps
6
Leg Extension
2 Sets
8-12 Reps
7
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
9
Hanging Leg Raise
3 Sets
AMRAP
Day 2
1
Bench Press (Barbell)
3 Sets
6-10 Reps
2
Lat Pulldown
4 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
6-10 Reps
4
Seated Row (Cable)
3 Sets
8-12 Reps
5
Chest Fly (Cable)
4 Sets
8-12 Reps
6
Reverse Pec Deck
3 Sets
8-12 Reps
7
Decline Crunch
3 Sets
AMRAP
Day 3
1
Incline Curl (Dumbbell)
3 Sets
10-20 Reps
2
Skull Crusher
3 Sets
8-12 Reps
3
Hammer Curl
3 Sets
10-15 Reps
4
Overhead Press (Barbell)
4 Sets
6-10 Reps
5
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
6
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
7
Katana Extension
3 Sets
8-12 Reps
8
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
9
Lateral Raise (Dumbbell)
1 Set
10
Oblique Crunch
3 Sets
AMRAP
Day 4
1A
Wall Sit
1 Set
1-2 mins
1B
Lunge (Bodyweight)
2 Sets
10 Reps
2
Dip (Bodyweight)
2 Sets
AMRAP
@6
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@8
4
Squat (Paused)
3 Sets
6-10 Reps
5
Bench Press (Wide Grip)
2 Sets
8-12 Reps
6
Barbell Row
2 Sets
8-12 Reps
7
Deadlift (Barbell)
3 Sets
6-10 Reps
8
Face Pull
2 Sets
10-15 Reps
9
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
10
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
11
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
12
Lateral Raise (Cable)
2 Sets
8-12 Reps
13
Leg Raise (Captain's Chair)
3 Sets
AMRAP
Day 1
1A
Wall Sit
1 Set
1-2 mins
1B
Lunge (Bodyweight)
2 Sets
10 Reps
2
Lying Leg Curl
3 Sets
8-12 Reps
3
High Bar Squat (Barbell)
4 Sets
6-10 Reps
4
Standing Calf Raise
4 Sets
10-15 Reps
5
Leg Press (45 Degrees)
2 Sets
8-12 Reps
6
Leg Extension
2 Sets
8-12 Reps
7
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
9
Hanging Leg Raise
3 Sets
AMRAP
Day 2
1
Bench Press (Barbell)
3 Sets
6-10 Reps
2
Lat Pulldown
4 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
6-10 Reps
4
Seated Row (Cable)
3 Sets
8-12 Reps
5
Chest Fly (Cable)
4 Sets
8-12 Reps
6
Reverse Pec Deck
3 Sets
8-12 Reps
7
Decline Crunch
3 Sets
AMRAP
Day 3
1
Incline Curl (Dumbbell)
3 Sets
10-20 Reps
2
Skull Crusher
3 Sets
8-12 Reps
3
Hammer Curl
3 Sets
10-15 Reps
4
Overhead Press (Barbell)
4 Sets
6-10 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
6
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
7
Katana Extension
3 Sets
8-12 Reps
8
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
9
Lateral Raise (Dumbbell)
1 Set
10
Oblique Crunch
3 Sets
AMRAP
Day 4
1A
Wall Sit
1 Set
1-2 mins
1B
Lunge (Bodyweight)
2 Sets
10 Reps
2
Dip (Bodyweight)
2 Sets
AMRAP
@6
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@8
4
Squat (Paused)
3 Sets
6-10 Reps
5
Bench Press (Wide Grip)
2 Sets
8-12 Reps
6
Barbell Row
2 Sets
8-12 Reps
7
Deadlift (Barbell)
3 Sets
6-10 Reps
8
Face Pull
2 Sets
10-15 Reps
9
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
10
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
11
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
12
Lateral Raise (Cable)
2 Sets
8-12 Reps
13
Leg Raise (Captain's Chair)
3 Sets
AMRAP
Day 1
1A
Wall Sit
1 Set
1-2 mins
1B
Lunge (Bodyweight)
2 Sets
10 Reps
2
Lying Leg Curl
3 Sets
8-12 Reps
3
High Bar Squat (Barbell)
4 Sets
6-10 Reps
4
Standing Calf Raise
4 Sets
10-15 Reps
5
Leg Press (45 Degrees)
2 Sets
8-12 Reps
6
Leg Extension
2 Sets
8-12 Reps
7
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
9
Hanging Leg Raise
3 Sets
AMRAP
Day 2
1
Bench Press (Barbell)
3 Sets
6-10 Reps
2
Lat Pulldown
4 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
6-10 Reps
4
Seated Row (Cable)
3 Sets
8-12 Reps
5
Chest Fly (Cable)
4 Sets
8-12 Reps
6
Reverse Pec Deck
3 Sets
8-12 Reps
7
Decline Crunch
3 Sets
AMRAP
Day 3
1
Incline Curl (Dumbbell)
3 Sets
10-20 Reps
2
Skull Crusher
3 Sets
8-12 Reps
3
Hammer Curl
3 Sets
10-15 Reps
4
Overhead Press (Barbell)
4 Sets
6-10 Reps
5
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
6
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
7
Katana Extension
3 Sets
8-12 Reps
8
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
9
Lateral Raise (Dumbbell)
1 Set
10
Oblique Crunch
3 Sets
AMRAP
Day 4
1A
Wall Sit
1 Set
1-2 mins
1B
Lunge (Bodyweight)
2 Sets
10 Reps
2
Dip (Bodyweight)
2 Sets
AMRAP
@6
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@8
4
Squat (Paused)
3 Sets
6-10 Reps
5
Bench Press (Wide Grip)
2 Sets
8-12 Reps
6
Barbell Row
2 Sets
8-12 Reps
7
Deadlift (Barbell)
3 Sets
6-10 Reps
8
Face Pull
2 Sets
10-15 Reps
9
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
10
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
11
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
12
Lateral Raise (Cable)
2 Sets
8-12 Reps
13
Leg Raise (Captain's Chair)
3 Sets
AMRAP