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Cutting
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8 athletes joined
Program Description
Shredded as fvck
Program Overview
Level
Novice, Intermediate, Advanced
Goal
Powerbuilding, Powerlifting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Apr 19, 2024 11:25
Last Edited
Jun 01, 2024 07:58
down_app
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Paused)
1 Set
1 Set
1 Set
4 Sets
10 Reps
8 Reps
6 Reps
4 Reps
10%
15%
20%
30%
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
6-8 Reps
6-8 Reps
14%
20%
24%
28%
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
12%
16%
20%
24%
4
Lateral Raise (Cable)
2 Sets
1 Set
1 Set
8-10 Reps
6-8 Reps
6-8 Reps
1%
2%
3%
5
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
2-4 Reps
4-6 Reps
20%
26%
30%
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-12 Reps
6-8 Reps
6-8 Reps
4%
6%
8%
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
10-12 Reps
6-8 Reps
6-8 Reps
30%
45%
60%
Day 3
1
Run
1 Set
15 mins
@6
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
20 Reps
10 Reps
6 Reps
6 Reps
4 Reps
1%
10%
20%
25%
30%
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
2%
3%
4%
5%
3
Leg Extension
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
8 Reps
40%
50%
70%
80%
4
Pendlay Row
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
10%
10%
15%
20%
5
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
1 Set
15-20 Reps
8-10 Reps
6-8 Reps
6-8 Reps
6-8 Reps
1%
10%
20%
25%
30%
6
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
4-6 Reps
4-6 Reps
4-6 Reps
10%
15%
20%
25%
30%
7
Side Crunch (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
8-10 Reps
8-10 Reps
8-10 Reps
35%
45%
55%
60%
70%
8
Leg Raise (Captain's Chair)
1 Set
2 Sets
8-10 Reps
6-8 Reps
1%
5%
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
20 Reps
10 Reps
8 Reps
4 Reps
6 Reps
100%
1%
2%
2%
3%
2
Pendlay Row
1 Set
1 Set
2 Sets
8-10 Reps
6-8 Reps
4-6 Reps
10%
15%
20%
3
Dumbbell Row
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
14%
16%
20%
24%
4
Shrug (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
20%
24%
28%
32%
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
6-8 Reps
4-6 Reps
7%
10%
13%
15%
6
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
6-8 Reps
1%
2%
3%
4%
Day 5
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
15 Reps
8 Reps
6 Reps
3 Reps
4 Reps
1%
8%
10%
15%
20%
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
6-8 Reps
6%
8%
10%
12%
14%
4
Reverse Pec Deck
1 Set
1 Set
1 Set
2 Sets
8-10 Reps
6-8 Reps
6-8 Reps
6-8 Reps
35%
45%
60%
70%
5
Squat (Barbell)
1 Set
1 Set
2 Sets
15-20 Reps
10-12 Reps
10-12 Reps
1%
10%
20%
6
Seated Calf Raise
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
6-8 Reps
10%
15%
20%
7
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
6-10 Reps
6-10 Reps
6-10 Reps
10%
15%
20%
25%
30%
8
Side Crunch (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
6-8 Reps
6-8 Reps
6-8 Reps
30%
50%
60%
65%
70%
9
Leg Raise (Captain's Chair)
1 Set
2 Sets
10-12 Reps
10-12 Reps
1%
5%
Day 6
1
Bench Press (Paused)
1 Set
1 Set
2 Sets
20 Reps
10 Reps
6 Reps
1%
10%
20%
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
6-8 Reps
16%
20%
24%
28%
3
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
10%
12%
15%
20%
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
4-8 Reps
4-8 Reps
7%
10%
12%
15%
5
Wrist Curls
1 Set
1 Set
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
6-8 Reps
6-8 Reps
6-8 Reps
3%
5%
8%
10%
12%
6
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
3%
4%
5%
6%
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
20 Reps
10 Reps
6 Reps
6 Reps
4 Reps
1%
10%
20%
25%
30%
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
2%
3%
4%
5%
3
Leg Extension
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
8 Reps
40%
50%
70%
80%
4
Pendlay Row
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
10%
10%
15%
20%
5
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
1 Set
15-20 Reps
8-10 Reps
6-8 Reps
6-8 Reps
6-8 Reps
1%
10%
20%
25%
30%
6
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
4-6 Reps
4-6 Reps
4-6 Reps
10%
15%
20%
25%
30%
7
Side Crunch (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
8-10 Reps
8-10 Reps
8-10 Reps
35%
45%
55%
60%
70%
8
Leg Raise (Captain's Chair)
1 Set
2 Sets
8-10 Reps
6-8 Reps
1%
5%
Day 2
1
Bench Press (Paused)
1 Set
1 Set
1 Set
4 Sets
10 Reps
8 Reps
6 Reps
4 Reps
10%
15%
20%
30%
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
6-8 Reps
6-8 Reps
14%
20%
24%
28%
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
12%
16%
20%
24%
4
Lateral Raise (Cable)
2 Sets
1 Set
1 Set
8-10 Reps
6-8 Reps
6-8 Reps
1%
2%
3%
5
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
2-4 Reps
4-6 Reps
20%
26%
30%
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-12 Reps
6-8 Reps
6-8 Reps
4%
6%
8%
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
10-12 Reps
6-8 Reps
6-8 Reps
30%
45%
60%
Day 3
1
Run
1 Set
15 mins
@6
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
20 Reps
10 Reps
8 Reps
4 Reps
6 Reps
100%
1%
2%
2%
3%
2
Pendlay Row
1 Set
1 Set
2 Sets
8-10 Reps
6-8 Reps
4-6 Reps
10%
15%
20%
3
Dumbbell Row
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
14%
16%
20%
24%
4
Shrug (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
20%
24%
28%
32%
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
6-8 Reps
4-6 Reps
7%
10%
13%
15%
6
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
6-8 Reps
1%
2%
3%
4%
Day 5
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
15 Reps
8 Reps
6 Reps
3 Reps
4 Reps
1%
8%
10%
15%
20%
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
6-8 Reps
6%
8%
10%
12%
14%
4
Reverse Pec Deck
1 Set
1 Set
1 Set
2 Sets
8-10 Reps
6-8 Reps
6-8 Reps
6-8 Reps
35%
45%
60%
70%
5
Squat (Barbell)
1 Set
1 Set
2 Sets
15-20 Reps
10-12 Reps
10-12 Reps
1%
10%
20%
6
Seated Calf Raise
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
6-8 Reps
10%
15%
20%
7
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
6-10 Reps
6-10 Reps
6-10 Reps
10%
15%
20%
25%
30%
8
Side Crunch (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
6-8 Reps
6-8 Reps
6-8 Reps
30%
50%
60%
65%
70%
9
Leg Raise (Captain's Chair)
1 Set
2 Sets
10-12 Reps
10-12 Reps
1%
5%
Day 6
1
Bench Press (Paused)
1 Set
1 Set
2 Sets
20 Reps
10 Reps
6 Reps
1%
10%
20%
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
6-8 Reps
16%
20%
24%
28%
3
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
10%
12%
15%
20%
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
4-8 Reps
4-8 Reps
7%
10%
12%
15%
5
Wrist Curls
1 Set
1 Set
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
6-8 Reps
6-8 Reps
6-8 Reps
3%
5%
8%
10%
12%
6
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
3%
4%
5%
6%
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
20 Reps
10 Reps
6 Reps
6 Reps
4 Reps
1%
10%
20%
25%
30%
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
2%
3%
4%
5%
3
Leg Extension
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
8 Reps
40%
50%
70%
80%
4
Pendlay Row
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
10%
10%
15%
20%
5
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
1 Set
15-20 Reps
8-10 Reps
6-8 Reps
6-8 Reps
6-8 Reps
1%
10%
20%
25%
30%
6
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
4-6 Reps
4-6 Reps
4-6 Reps
10%
15%
20%
25%
30%
7
Side Crunch (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
8-10 Reps
8-10 Reps
8-10 Reps
35%
45%
55%
60%
70%
8
Leg Raise (Captain's Chair)
1 Set
2 Sets
8-10 Reps
6-8 Reps
1%
5%
Day 2
1
Bench Press (Paused)
1 Set
1 Set
1 Set
4 Sets
10 Reps
8 Reps
6 Reps
4 Reps
10%
15%
20%
30%
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
6-8 Reps
6-8 Reps
14%
20%
24%
28%
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
12%
16%
20%
24%
4
Lateral Raise (Cable)
2 Sets
1 Set
1 Set
8-10 Reps
6-8 Reps
6-8 Reps
1%
2%
3%
5
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
2-4 Reps
4-6 Reps
20%
26%
30%
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-12 Reps
6-8 Reps
6-8 Reps
4%
6%
8%
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
10-12 Reps
6-8 Reps
6-8 Reps
30%
45%
60%
Day 3
1
Run
1 Set
15 mins
@6
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
20 Reps
10 Reps
8 Reps
4 Reps
6 Reps
100%
1%
2%
2%
3%
2
Pendlay Row
1 Set
1 Set
2 Sets
8-10 Reps
6-8 Reps
4-6 Reps
10%
15%
20%
3
Dumbbell Row
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
14%
16%
20%
24%
4
Shrug (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
20%
24%
28%
32%
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
6-8 Reps
4-6 Reps
7%
10%
13%
15%
6
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
6-8 Reps
1%
2%
3%
4%
Day 5
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
15 Reps
8 Reps
6 Reps
3 Reps
4 Reps
1%
8%
10%
15%
20%
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
6-8 Reps
6%
8%
10%
12%
14%
4
Reverse Pec Deck
1 Set
1 Set
1 Set
2 Sets
8-10 Reps
6-8 Reps
6-8 Reps
6-8 Reps
35%
45%
60%
70%
5
Squat (Barbell)
1 Set
1 Set
2 Sets
15-20 Reps
10-12 Reps
10-12 Reps
1%
10%
20%
6
Seated Calf Raise
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
6-8 Reps
10%
15%
20%
7
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
6-10 Reps
6-10 Reps
6-10 Reps
10%
15%
20%
25%
30%
8
Side Crunch (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
6-8 Reps
6-8 Reps
6-8 Reps
30%
50%
60%
65%
70%
9
Leg Raise (Captain's Chair)
1 Set
2 Sets
10-12 Reps
10-12 Reps
1%
5%
Day 6
1
Bench Press (Paused)
1 Set
1 Set
2 Sets
20 Reps
10 Reps
6 Reps
1%
10%
20%
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
6-8 Reps
16%
20%
24%
28%
3
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
10%
12%
15%
20%
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
4-8 Reps
4-8 Reps
7%
10%
12%
15%
5
Wrist Curls
1 Set
1 Set
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
6-8 Reps
6-8 Reps
6-8 Reps
3%
5%
8%
10%
12%
6
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
3%
4%
5%
6%
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
20 Reps
10 Reps
6 Reps
6 Reps
4 Reps
1%
10%
20%
25%
30%
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
2%
3%
4%
5%
3
Leg Extension
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
8 Reps
40%
50%
70%
80%
4
Pendlay Row
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
10%
10%
15%
20%
5
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
1 Set
15-20 Reps
8-10 Reps
6-8 Reps
6-8 Reps
6-8 Reps
1%
10%
20%
25%
30%
6
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
4-6 Reps
4-6 Reps
4-6 Reps
10%
15%
20%
25%
30%
7
Side Crunch (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
8-10 Reps
8-10 Reps
8-10 Reps
35%
45%
55%
60%
70%
8
Leg Raise (Captain's Chair)
1 Set
2 Sets
8-10 Reps
6-8 Reps
1%
5%
Day 2
1
Bench Press (Paused)
1 Set
1 Set
1 Set
4 Sets
10 Reps
8 Reps
6 Reps
4 Reps
10%
15%
20%
30%
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
6-8 Reps
6-8 Reps
14%
20%
24%
28%
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
12%
16%
20%
24%
4
Lateral Raise (Cable)
2 Sets
1 Set
1 Set
8-10 Reps
6-8 Reps
6-8 Reps
1%
2%
3%
5
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
2-4 Reps
4-6 Reps
20%
26%
30%
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-12 Reps
6-8 Reps
6-8 Reps
4%
6%
8%
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
10-12 Reps
6-8 Reps
6-8 Reps
30%
45%
60%
Day 3
1
Run
1 Set
15 mins
@6
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
20 Reps
10 Reps
8 Reps
4 Reps
6 Reps
100%
1%
2%
2%
3%
2
Pendlay Row
1 Set
1 Set
2 Sets
8-10 Reps
6-8 Reps
4-6 Reps
10%
15%
20%
3
Dumbbell Row
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
14%
16%
20%
24%
4
Shrug (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
20%
24%
28%
32%
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
6-8 Reps
4-6 Reps
7%
10%
13%
15%
6
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
6-8 Reps
1%
2%
3%
4%
Day 5
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
15 Reps
8 Reps
6 Reps
3 Reps
4 Reps
1%
8%
10%
15%
20%
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
6-8 Reps
6%
8%
10%
12%
14%
4
Reverse Pec Deck
1 Set
1 Set
1 Set
2 Sets
8-10 Reps
6-8 Reps
6-8 Reps
6-8 Reps
35%
45%
60%
70%
5
Squat (Barbell)
1 Set
1 Set
2 Sets
15-20 Reps
10-12 Reps
10-12 Reps
1%
10%
20%
6
Seated Calf Raise
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
6-8 Reps
10%
15%
20%
7
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
6-10 Reps
6-10 Reps
6-10 Reps
10%
15%
20%
25%
30%
8
Side Crunch (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
6-8 Reps
6-8 Reps
6-8 Reps
30%
50%
60%
65%
70%
9
Leg Raise (Captain's Chair)
1 Set
2 Sets
10-12 Reps
10-12 Reps
1%
5%
Day 6
1
Bench Press (Paused)
1 Set
1 Set
2 Sets
20 Reps
10 Reps
6 Reps
1%
10%
20%
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
6-8 Reps
16%
20%
24%
28%
3
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
10%
12%
15%
20%
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
4-8 Reps
4-8 Reps
7%
10%
12%
15%
5
Wrist Curls
1 Set
1 Set
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
6-8 Reps
6-8 Reps
6-8 Reps
3%
5%
8%
10%
12%
6
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
3%
4%
5%
6%
Day 3
1
Run
1 Set
15 mins
@6
Day 1
1
Squat (Barbell)
1 Set
1 Set
2 Sets
4 Sets
20 Reps
10 Reps
6 Reps
4 Reps
2
Leg Press (45 Degrees)
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
3
Leg Extension
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
4
Pendlay Row
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
5
Standing Calf Raise
1 Set
1 Set
3 Sets
15-20 Reps
8-10 Reps
6-8 Reps
6
Seated Calf Raise
1 Set
1 Set
3 Sets
8-10 Reps
6-8 Reps
4-6 Reps
7
Side Crunch (Cable)
1 Set
1 Set
3 Sets
12-15 Reps
10-12 Reps
8-10 Reps
8
Leg Raise (Captain's Chair)
1 Set
2 Sets
8-10 Reps
6-8 Reps
Day 2
1
Bench Press (Paused)
1 Set
1 Set
1 Set
4 Sets
10 Reps
8 Reps
6 Reps
4 Reps
2
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
8-10 Reps
6-8 Reps
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
4
Lateral Raise (Cable)
2 Sets
2 Sets
8-10 Reps
6-8 Reps
5
Lying Tricep Extension (Barbell)
2 Sets
1 Set
4-6 Reps
2-4 Reps
6
Overhead Tricep Extension (Cable)
1 Set
2 Sets
10-12 Reps
6-8 Reps
7
Tricep Rope Push Down (Cable)
1 Set
2 Sets
10-12 Reps
6-8 Reps
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
20 Reps
10 Reps
8 Reps
4 Reps
6 Reps
2
Pendlay Row
1 Set
1 Set
2 Sets
8-10 Reps
6-8 Reps
4-6 Reps
3
Dumbbell Row
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
4
Shrug (Dumbbell)
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
5
Bicep Curl (Barbell)
1 Set
2 Sets
1 Set
8-10 Reps
6-8 Reps
4-6 Reps
6
Preacher Curl (Barbell)
2 Sets
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
Day 5
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
15 Reps
8 Reps
6 Reps
3 Reps
4 Reps
2
Lateral Raise (Dumbbell)
1 Set
1 Set
3 Sets
10-12 Reps
8-10 Reps
6-8 Reps
4
Reverse Pec Deck
1 Set
4 Sets
8-10 Reps
6-8 Reps
5
Squat (Barbell)
1 Set
3 Sets
15-20 Reps
10-12 Reps
6
Seated Calf Raise
2 Sets
2 Sets
10-12 Reps
6-8 Reps
7
Standing Calf Raise
2 Sets
3 Sets
10-12 Reps
6-10 Reps
8
Side Crunch (Cable)
2 Sets
3 Sets
10-12 Reps
6-8 Reps
9
Leg Raise (Captain's Chair)
3 Sets
10-12 Reps
Day 6
1
Bench Press (Paused)
1 Set
1 Set
2 Sets
20 Reps
10 Reps
6 Reps
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
3
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
4
Bicep Curl (Barbell)
1 Set
1 Set
2 Sets
8-10 Reps
6-8 Reps
4-8 Reps
5
Wrist Curls
2 Sets
3 Sets
4-6 Reps
6-8 Reps
6
Reverse Wrist Curl (Dumbbell)
4 Sets
6-8 Reps
Day 1
1
Squat (Barbell)
1 Set
1 Set
2 Sets
4 Sets
20 Reps
10 Reps
6 Reps
4 Reps
2
Leg Press (45 Degrees)
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
3
Leg Extension
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
4
Pendlay Row
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
5
Standing Calf Raise
1 Set
1 Set
3 Sets
15-20 Reps
8-10 Reps
6-8 Reps
6
Seated Calf Raise
1 Set
1 Set
3 Sets
8-10 Reps
6-8 Reps
4-6 Reps
7
Side Crunch (Cable)
1 Set
1 Set
3 Sets
12-15 Reps
10-12 Reps
8-10 Reps
8
Leg Raise (Captain's Chair)
1 Set
2 Sets
8-10 Reps
6-8 Reps
Day 2
1
Bench Press (Paused)
1 Set
1 Set
1 Set
4 Sets
10 Reps
8 Reps
6 Reps
4 Reps
2
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
8-10 Reps
6-8 Reps
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
4
Lateral Raise (Cable)
2 Sets
2 Sets
8-10 Reps
6-8 Reps
5
Lying Tricep Extension (Barbell)
2 Sets
1 Set
4-6 Reps
2-4 Reps
6
Overhead Tricep Extension (Cable)
1 Set
2 Sets
10-12 Reps
6-8 Reps
7
Tricep Rope Push Down (Cable)
1 Set
2 Sets
10-12 Reps
6-8 Reps
Day 3
1
Run
1 Set
15 mins
@6
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
20 Reps
10 Reps
8 Reps
4 Reps
6 Reps
2
Pendlay Row
1 Set
1 Set
2 Sets
8-10 Reps
6-8 Reps
4-6 Reps
3
Dumbbell Row
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
4
Shrug (Dumbbell)
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
5
Bicep Curl (Barbell)
1 Set
2 Sets
1 Set
8-10 Reps
6-8 Reps
4-6 Reps
6
Preacher Curl (Barbell)
2 Sets
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
Day 5
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
15 Reps
8 Reps
6 Reps
3 Reps
4 Reps
2
Lateral Raise (Dumbbell)
1 Set
1 Set
3 Sets
10-12 Reps
8-10 Reps
6-8 Reps
4
Reverse Pec Deck
1 Set
4 Sets
8-10 Reps
6-8 Reps
5
Squat (Barbell)
1 Set
3 Sets
15-20 Reps
10-12 Reps
6
Seated Calf Raise
2 Sets
2 Sets
10-12 Reps
6-8 Reps
7
Standing Calf Raise
2 Sets
3 Sets
10-12 Reps
6-10 Reps
8
Side Crunch (Cable)
2 Sets
3 Sets
10-12 Reps
6-8 Reps
9
Leg Raise (Captain's Chair)
3 Sets
10-12 Reps
Day 6
1
Bench Press (Paused)
1 Set
1 Set
2 Sets
20 Reps
10 Reps
6 Reps
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
3
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
4
Bicep Curl (Barbell)
1 Set
1 Set
2 Sets
8-10 Reps
6-8 Reps
4-8 Reps
5
Wrist Curls
2 Sets
3 Sets
4-6 Reps
6-8 Reps
6
Reverse Wrist Curl (Dumbbell)
4 Sets
6-8 Reps
Day 1
1
Squat (Barbell)
1 Set
1 Set
2 Sets
4 Sets
20 Reps
10 Reps
6 Reps
4 Reps
2
Leg Press (45 Degrees)
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
3
Leg Extension
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
4
Pendlay Row
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
5
Standing Calf Raise
1 Set
1 Set
3 Sets
15-20 Reps
8-10 Reps
6-8 Reps
6
Seated Calf Raise
1 Set
1 Set
3 Sets
8-10 Reps
6-8 Reps
4-6 Reps
7
Side Crunch (Cable)
1 Set
1 Set
3 Sets
12-15 Reps
10-12 Reps
8-10 Reps
8
Leg Raise (Captain's Chair)
1 Set
2 Sets
8-10 Reps
6-8 Reps
Day 2
1
Bench Press (Paused)
1 Set
1 Set
1 Set
4 Sets
10 Reps
8 Reps
6 Reps
4 Reps
2
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
8-10 Reps
6-8 Reps
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
4
Lateral Raise (Cable)
2 Sets
2 Sets
8-10 Reps
6-8 Reps
5
Lying Tricep Extension (Barbell)
2 Sets
1 Set
4-6 Reps
2-4 Reps
6
Overhead Tricep Extension (Cable)
1 Set
2 Sets
10-12 Reps
6-8 Reps
7
Tricep Rope Push Down (Cable)
1 Set
2 Sets
10-12 Reps
6-8 Reps
Day 3
1
Run
1 Set
15 mins
@6
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
20 Reps
10 Reps
8 Reps
4 Reps
6 Reps
2
Pendlay Row
1 Set
1 Set
2 Sets
8-10 Reps
6-8 Reps
4-6 Reps
3
Dumbbell Row
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
4
Shrug (Dumbbell)
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
5
Bicep Curl (Barbell)
1 Set
2 Sets
1 Set
8-10 Reps
6-8 Reps
4-6 Reps
6
Preacher Curl (Barbell)
2 Sets
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
Day 5
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
15 Reps
8 Reps
6 Reps
3 Reps
4 Reps
2
Lateral Raise (Dumbbell)
1 Set
1 Set
3 Sets
10-12 Reps
8-10 Reps
6-8 Reps
4
Reverse Pec Deck
1 Set
4 Sets
8-10 Reps
6-8 Reps
5
Squat (Barbell)
1 Set
3 Sets
15-20 Reps
10-12 Reps
6
Seated Calf Raise
2 Sets
2 Sets
10-12 Reps
6-8 Reps
7
Standing Calf Raise
2 Sets
3 Sets
10-12 Reps
6-10 Reps
8
Side Crunch (Cable)
2 Sets
3 Sets
10-12 Reps
6-8 Reps
9
Leg Raise (Captain's Chair)
3 Sets
10-12 Reps
Day 6
1
Bench Press (Paused)
1 Set
1 Set
2 Sets
20 Reps
10 Reps
6 Reps
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
3
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
4
Bicep Curl (Barbell)
1 Set
1 Set
2 Sets
8-10 Reps
6-8 Reps
4-8 Reps
5
Wrist Curls
2 Sets
3 Sets
4-6 Reps
6-8 Reps
6
Reverse Wrist Curl (Dumbbell)
4 Sets
6-8 Reps
Day 1
1
Squat (Barbell)
1 Set
1 Set
2 Sets
4 Sets
20 Reps
10 Reps
6 Reps
4 Reps
2
Leg Press (45 Degrees)
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
3
Leg Extension
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
4
Pendlay Row
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
5
Standing Calf Raise
1 Set
1 Set
3 Sets
15-20 Reps
8-10 Reps
6-8 Reps
6
Seated Calf Raise
1 Set
1 Set
3 Sets
8-10 Reps
6-8 Reps
4-6 Reps
7
Side Crunch (Cable)
1 Set
1 Set
3 Sets
12-15 Reps
10-12 Reps
8-10 Reps
8
Leg Raise (Captain's Chair)
1 Set
2 Sets
8-10 Reps
6-8 Reps
Day 2
1
Bench Press (Paused)
1 Set
1 Set
1 Set
4 Sets
10 Reps
8 Reps
6 Reps
4 Reps
2
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
8-10 Reps
6-8 Reps
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
4
Lateral Raise (Cable)
2 Sets
2 Sets
8-10 Reps
6-8 Reps
5
Lying Tricep Extension (Barbell)
2 Sets
1 Set
4-6 Reps
2-4 Reps
6
Overhead Tricep Extension (Cable)
1 Set
2 Sets
10-12 Reps
6-8 Reps
7
Tricep Rope Push Down (Cable)
1 Set
2 Sets
10-12 Reps
6-8 Reps
Day 3
1
Run
1 Set
15 mins
@6
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
20 Reps
10 Reps
8 Reps
4 Reps
6 Reps
2
Pendlay Row
1 Set
1 Set
2 Sets
8-10 Reps
6-8 Reps
4-6 Reps
3
Dumbbell Row
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
4
Shrug (Dumbbell)
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
5
Bicep Curl (Barbell)
1 Set
2 Sets
1 Set
8-10 Reps
6-8 Reps
4-6 Reps
6
Preacher Curl (Barbell)
2 Sets
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
Day 5
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
15 Reps
8 Reps
6 Reps
3 Reps
4 Reps
2
Lateral Raise (Dumbbell)
1 Set
1 Set
3 Sets
10-12 Reps
8-10 Reps
6-8 Reps
4
Reverse Pec Deck
1 Set
4 Sets
8-10 Reps
6-8 Reps
5
Squat (Barbell)
1 Set
3 Sets
15-20 Reps
10-12 Reps
6
Seated Calf Raise
2 Sets
2 Sets
10-12 Reps
6-8 Reps
7
Standing Calf Raise
2 Sets
3 Sets
10-12 Reps
6-10 Reps
8
Side Crunch (Cable)
2 Sets
3 Sets
10-12 Reps
6-8 Reps
9
Leg Raise (Captain's Chair)
3 Sets
10-12 Reps
Day 6
1
Bench Press (Paused)
1 Set
1 Set
2 Sets
20 Reps
10 Reps
6 Reps
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
3
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
4
Bicep Curl (Barbell)
1 Set
1 Set
2 Sets
8-10 Reps
6-8 Reps
4-8 Reps
5
Wrist Curls
2 Sets
3 Sets
4-6 Reps
6-8 Reps
6
Reverse Wrist Curl (Dumbbell)
4 Sets
6-8 Reps
Day 1
1
Squat (Barbell)
1 Set
1 Set
2 Sets
4 Sets
20 Reps
10 Reps
6 Reps
4 Reps
2
Leg Press (45 Degrees)
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
3
Leg Extension
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
4
Pendlay Row
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
5
Standing Calf Raise
1 Set
1 Set
3 Sets
15-20 Reps
8-10 Reps
6-8 Reps
6
Seated Calf Raise
1 Set
1 Set
3 Sets
8-10 Reps
6-8 Reps
4-6 Reps
7
Side Crunch (Cable)
1 Set
1 Set
3 Sets
12-15 Reps
10-12 Reps
8-10 Reps
8
Leg Raise (Captain's Chair)
1 Set
2 Sets
8-10 Reps
6-8 Reps
Day 2
1
Bench Press (Paused)
1 Set
1 Set
1 Set
4 Sets
10 Reps
8 Reps
6 Reps
4 Reps
2
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
8-10 Reps
6-8 Reps
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
4
Lateral Raise (Cable)
2 Sets
2 Sets
8-10 Reps
6-8 Reps
5
Lying Tricep Extension (Barbell)
2 Sets
1 Set
4-6 Reps
2-4 Reps
6
Overhead Tricep Extension (Cable)
1 Set
2 Sets
10-12 Reps
6-8 Reps
7
Tricep Rope Push Down (Cable)
1 Set
2 Sets
10-12 Reps
6-8 Reps
Day 3
1
Run
1 Set
15 mins
@6
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
20 Reps
10 Reps
8 Reps
4 Reps
6 Reps
2
Pendlay Row
1 Set
1 Set
2 Sets
8-10 Reps
6-8 Reps
4-6 Reps
3
Dumbbell Row
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
4
Shrug (Dumbbell)
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
5
Bicep Curl (Barbell)
1 Set
2 Sets
1 Set
8-10 Reps
6-8 Reps
4-6 Reps
6
Preacher Curl (Barbell)
2 Sets
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
Day 5
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
15 Reps
8 Reps
6 Reps
3 Reps
4 Reps
2
Lateral Raise (Dumbbell)
1 Set
1 Set
3 Sets
10-12 Reps
8-10 Reps
6-8 Reps
4
Reverse Pec Deck
1 Set
4 Sets
8-10 Reps
6-8 Reps
5
Squat (Barbell)
1 Set
3 Sets
15-20 Reps
10-12 Reps
6
Seated Calf Raise
2 Sets
2 Sets
10-12 Reps
6-8 Reps
7
Standing Calf Raise
2 Sets
3 Sets
10-12 Reps
6-10 Reps
8
Side Crunch (Cable)
2 Sets
3 Sets
10-12 Reps
6-8 Reps
9
Leg Raise (Captain's Chair)
3 Sets
10-12 Reps
Day 6
1
Bench Press (Paused)
1 Set
1 Set
2 Sets
20 Reps
10 Reps
6 Reps
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
3
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
4
Bicep Curl (Barbell)
1 Set
1 Set
2 Sets
8-10 Reps
6-8 Reps
4-8 Reps
5
Wrist Curls
2 Sets
3 Sets
4-6 Reps
6-8 Reps
6
Reverse Wrist Curl (Dumbbell)
4 Sets
6-8 Reps
Day 1
1
Squat (Barbell)
1 Set
1 Set
2 Sets
4 Sets
20 Reps
10 Reps
6 Reps
4 Reps
2
Leg Press (45 Degrees)
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
3
Leg Extension
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
4
Pendlay Row
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
5
Standing Calf Raise
1 Set
1 Set
3 Sets
15-20 Reps
8-10 Reps
6-8 Reps
6
Seated Calf Raise
1 Set
1 Set
3 Sets
8-10 Reps
6-8 Reps
4-6 Reps
7
Side Crunch (Cable)
1 Set
1 Set
3 Sets
12-15 Reps
10-12 Reps
8-10 Reps
8
Leg Raise (Captain's Chair)
1 Set
2 Sets
8-10 Reps
6-8 Reps
Day 2
1
Bench Press (Paused)
1 Set
1 Set
1 Set
4 Sets
10 Reps
8 Reps
6 Reps
4 Reps
2
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
8-10 Reps
6-8 Reps
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
4
Lateral Raise (Cable)
2 Sets
2 Sets
8-10 Reps
6-8 Reps
5
Lying Tricep Extension (Barbell)
2 Sets
1 Set
4-6 Reps
2-4 Reps
6
Overhead Tricep Extension (Cable)
1 Set
2 Sets
10-12 Reps
6-8 Reps
7
Tricep Rope Push Down (Cable)
1 Set
2 Sets
10-12 Reps
6-8 Reps
Day 3
1
Run
1 Set
15 mins
@6
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
20 Reps
10 Reps
8 Reps
4 Reps
6 Reps
2
Pendlay Row
1 Set
1 Set
2 Sets
8-10 Reps
6-8 Reps
4-6 Reps
3
Dumbbell Row
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
4
Shrug (Dumbbell)
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
5
Bicep Curl (Barbell)
1 Set
2 Sets
1 Set
8-10 Reps
6-8 Reps
4-6 Reps
6
Preacher Curl (Barbell)
2 Sets
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
Day 5
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
15 Reps
8 Reps
6 Reps
3 Reps
4 Reps
2
Lateral Raise (Dumbbell)
1 Set
1 Set
3 Sets
10-12 Reps
8-10 Reps
6-8 Reps
4
Reverse Pec Deck
1 Set
4 Sets
8-10 Reps
6-8 Reps
5
Squat (Barbell)
1 Set
3 Sets
15-20 Reps
10-12 Reps
6
Seated Calf Raise
2 Sets
2 Sets
10-12 Reps
6-8 Reps
7
Standing Calf Raise
2 Sets
3 Sets
10-12 Reps
6-10 Reps
8
Side Crunch (Cable)
2 Sets
3 Sets
10-12 Reps
6-8 Reps
9
Leg Raise (Captain's Chair)
3 Sets
10-12 Reps
Day 6
1
Bench Press (Paused)
1 Set
1 Set
2 Sets
20 Reps
10 Reps
6 Reps
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
3
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
4
Bicep Curl (Barbell)
1 Set
1 Set
2 Sets
8-10 Reps
6-8 Reps
4-8 Reps
5
Wrist Curls
2 Sets
3 Sets
4-6 Reps
6-8 Reps
6
Reverse Wrist Curl (Dumbbell)
4 Sets
6-8 Reps
Day 1
1
Squat (Barbell)
1 Set
1 Set
2 Sets
4 Sets
20 Reps
10 Reps
6 Reps
4 Reps
2
Leg Press (45 Degrees)
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
3
Leg Extension
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
4
Pendlay Row
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
5
Standing Calf Raise
1 Set
1 Set
3 Sets
15-20 Reps
8-10 Reps
6-8 Reps
6
Seated Calf Raise
1 Set
1 Set
3 Sets
8-10 Reps
6-8 Reps
4-6 Reps
7
Side Crunch (Cable)
1 Set
1 Set
3 Sets
12-15 Reps
10-12 Reps
8-10 Reps
8
Leg Raise (Captain's Chair)
1 Set
2 Sets
8-10 Reps
6-8 Reps
Day 2
1
Bench Press (Paused)
1 Set
1 Set
1 Set
4 Sets
10 Reps
8 Reps
6 Reps
4 Reps
2
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
8-10 Reps
6-8 Reps
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
4
Lateral Raise (Cable)
2 Sets
2 Sets
8-10 Reps
6-8 Reps
5
Lying Tricep Extension (Barbell)
2 Sets
1 Set
4-6 Reps
2-4 Reps
6
Overhead Tricep Extension (Cable)
1 Set
2 Sets
10-12 Reps
6-8 Reps
7
Tricep Rope Push Down (Cable)
1 Set
2 Sets
10-12 Reps
6-8 Reps
Day 3
1
Run
1 Set
15 mins
@6
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
20 Reps
10 Reps
8 Reps
4 Reps
6 Reps
2
Pendlay Row
1 Set
1 Set
2 Sets
8-10 Reps
6-8 Reps
4-6 Reps
3
Dumbbell Row
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
4
Shrug (Dumbbell)
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
5
Bicep Curl (Barbell)
1 Set
2 Sets
1 Set
8-10 Reps
6-8 Reps
4-6 Reps
6
Preacher Curl (Barbell)
2 Sets
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
Day 5
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
15 Reps
8 Reps
6 Reps
3 Reps
4 Reps
2
Lateral Raise (Dumbbell)
1 Set
1 Set
3 Sets
10-12 Reps
8-10 Reps
6-8 Reps
4
Reverse Pec Deck
1 Set
4 Sets
8-10 Reps
6-8 Reps
5
Squat (Barbell)
1 Set
3 Sets
15-20 Reps
10-12 Reps
6
Seated Calf Raise
2 Sets
2 Sets
10-12 Reps
6-8 Reps
7
Standing Calf Raise
2 Sets
3 Sets
10-12 Reps
6-10 Reps
8
Side Crunch (Cable)
2 Sets
3 Sets
10-12 Reps
6-8 Reps
9
Leg Raise (Captain's Chair)
3 Sets
10-12 Reps
Day 6
1
Bench Press (Paused)
1 Set
1 Set
2 Sets
20 Reps
10 Reps
6 Reps
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
3
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
4
Bicep Curl (Barbell)
1 Set
1 Set
2 Sets
8-10 Reps
6-8 Reps
4-8 Reps
5
Wrist Curls
2 Sets
3 Sets
4-6 Reps
6-8 Reps
6
Reverse Wrist Curl (Dumbbell)
4 Sets
6-8 Reps
Day 1
1
Squat (Barbell)
1 Set
1 Set
2 Sets
4 Sets
20 Reps
10 Reps
6 Reps
4 Reps
2
Leg Press (45 Degrees)
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
3
Leg Extension
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
4
Pendlay Row
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
5
Standing Calf Raise
1 Set
1 Set
3 Sets
15-20 Reps
8-10 Reps
6-8 Reps
6
Seated Calf Raise
1 Set
1 Set
3 Sets
8-10 Reps
6-8 Reps
4-6 Reps
7
Side Crunch (Cable)
1 Set
1 Set
3 Sets
12-15 Reps
10-12 Reps
8-10 Reps
8
Leg Raise (Captain's Chair)
1 Set
2 Sets
8-10 Reps
6-8 Reps
Day 2
1
Bench Press (Paused)
1 Set
1 Set
1 Set
4 Sets
10 Reps
8 Reps
6 Reps
4 Reps
2
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
8-10 Reps
6-8 Reps
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
4
Lateral Raise (Cable)
2 Sets
2 Sets
8-10 Reps
6-8 Reps
5
Lying Tricep Extension (Barbell)
2 Sets
1 Set
4-6 Reps
2-4 Reps
6
Overhead Tricep Extension (Cable)
1 Set
2 Sets
10-12 Reps
6-8 Reps
7
Tricep Rope Push Down (Cable)
1 Set
2 Sets
10-12 Reps
6-8 Reps
Day 3
1
Run
1 Set
15 mins
@6
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
20 Reps
10 Reps
8 Reps
4 Reps
6 Reps
2
Pendlay Row
1 Set
1 Set
2 Sets
8-10 Reps
6-8 Reps
4-6 Reps
3
Dumbbell Row
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
4
Shrug (Dumbbell)
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
5
Bicep Curl (Barbell)
1 Set
2 Sets
1 Set
8-10 Reps
6-8 Reps
4-6 Reps
6
Preacher Curl (Barbell)
2 Sets
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
Day 5
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
15 Reps
8 Reps
6 Reps
3 Reps
4 Reps
2
Lateral Raise (Dumbbell)
1 Set
1 Set
3 Sets
10-12 Reps
8-10 Reps
6-8 Reps
4
Reverse Pec Deck
1 Set
4 Sets
8-10 Reps
6-8 Reps
5
Squat (Barbell)
1 Set
3 Sets
15-20 Reps
10-12 Reps
6
Seated Calf Raise
2 Sets
2 Sets
10-12 Reps
6-8 Reps
7
Standing Calf Raise
2 Sets
3 Sets
10-12 Reps
6-10 Reps
8
Side Crunch (Cable)
2 Sets
3 Sets
10-12 Reps
6-8 Reps
9
Leg Raise (Captain's Chair)
3 Sets
10-12 Reps
Day 6
1
Bench Press (Paused)
1 Set
1 Set
2 Sets
20 Reps
10 Reps
6 Reps
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
3
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
4
Bicep Curl (Barbell)
1 Set
1 Set
2 Sets
8-10 Reps
6-8 Reps
4-8 Reps
5
Wrist Curls
2 Sets
3 Sets
4-6 Reps
6-8 Reps
6
Reverse Wrist Curl (Dumbbell)
4 Sets
6-8 Reps