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Cutting program
by Cody S.
1 athletes joined
Program Description
Program for a longer term cut as a powerlifter
Program Overview
Level
Intermediate
Goal
Bodybuilding, Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
70 minutes
Created
May 31, 2024 10:21
Last Edited
Jun 16, 2024 02:08
down_app
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@7
@7.5
@8
2
Dip (Weighted)
2 Sets
8 Reps
@9.5
3
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
4
Chest Fly (Machine)
2 Sets
12 Reps
@9
Day 2
1
Leg Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
2
Belt Squat
2 Sets
10 Reps
@8.5
3
Leg Extension
2 Sets
15 Reps
@9
4
Hamstring Curl
2 Sets
12 Reps
@9
5
Standing Calf Raise
3 Sets
12 Reps
@10
Day 3
1
French Press
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8.5
@9
@10
2
Tricep Rope Push Down (Cable)
1 Set
2 Sets
2 Sets
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
@9.5
@10
3
Seated Dip (Machine)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@10
4
Dip (Weighted)
2 Sets
8-10 Reps
@9
5
Bicep Curl (Cable)
2 Sets
2 Sets
1 Set
2 Sets
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
@10
6
Preacher Curl Machine
3 Sets
8-10 Reps
@9
7
Hammer Curl
3 Sets
8-10 Reps
@9
Day 4
1
Pull-Up (Weighted)
4 Sets
AMRAP
@10
2
Seated Wide-Grip Row (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8.5
@9.5
3
Seated Row (Cable)
2 Sets
10 Reps
@9
4
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8.5
@9
@10
5
Standing Pullover (Cable)
2 Sets
AMRAP
@10
Day 5
1
Lateral Raise (Dumbbell)
2 Sets
2 Sets
12-15 Reps
12-15 Reps
@8.5
@10
2
Shoulder Press (Machine)
1 Set
2 Sets
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
3
Reverse Pec Deck
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
4
Front Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
5
Overhead Press (Barbell)
2 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@7
@7.5
@8
2
Dip (Weighted)
2 Sets
8 Reps
@9.5
3
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
4
Chest Fly (Machine)
2 Sets
12 Reps
@9
Day 2
1
Leg Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
2
Belt Squat
2 Sets
10 Reps
@8.5
3
Leg Extension
2 Sets
15 Reps
@9
4
Hamstring Curl
2 Sets
12 Reps
@9
5
Standing Calf Raise
3 Sets
12 Reps
@10
Day 3
1
French Press
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8.5
@9
@10
2
Tricep Rope Push Down (Cable)
1 Set
2 Sets
2 Sets
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
@9.5
@10
3
Seated Dip (Machine)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@10
4
Dip (Weighted)
2 Sets
8-10 Reps
@9
5
Bicep Curl (Cable)
2 Sets
2 Sets
1 Set
2 Sets
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
@10
6
Preacher Curl Machine
3 Sets
8-10 Reps
@9
7
Hammer Curl
3 Sets
8-10 Reps
@9
Day 4
1
Pull-Up (Weighted)
4 Sets
AMRAP
@10
2
Seated Wide-Grip Row (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8.5
@9.5
3
Seated Row (Cable)
2 Sets
10 Reps
@9
4
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8.5
@9
@10
5
Standing Pullover (Cable)
2 Sets
AMRAP
@10
Day 5
1
Lateral Raise (Dumbbell)
2 Sets
2 Sets
12-15 Reps
12-15 Reps
@8.5
@10
2
Shoulder Press (Machine)
1 Set
2 Sets
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
3
Reverse Pec Deck
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
4
Front Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
5
Overhead Press (Barbell)
2 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@7
@7.5
@8
2
Dip (Weighted)
2 Sets
8 Reps
@9.5
3
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
4
Chest Fly (Machine)
2 Sets
12 Reps
@9
Day 2
1
Leg Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
2
Belt Squat
2 Sets
10 Reps
@8.5
3
Leg Extension
2 Sets
15 Reps
@9
4
Hamstring Curl
2 Sets
12 Reps
@9
5
Standing Calf Raise
3 Sets
12 Reps
@10
Day 3
1
French Press
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8.5
@9
@10
2
Tricep Rope Push Down (Cable)
1 Set
2 Sets
2 Sets
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
@9.5
@10
3
Seated Dip (Machine)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@10
4
Dip (Weighted)
2 Sets
8-10 Reps
@9
5
Bicep Curl (Cable)
2 Sets
2 Sets
1 Set
2 Sets
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
@10
6
Preacher Curl Machine
3 Sets
8-10 Reps
@9
7
Hammer Curl
3 Sets
8-10 Reps
@9
Day 4
1
Pull-Up (Weighted)
4 Sets
AMRAP
@10
2
Seated Wide-Grip Row (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8.5
@9.5
3
Seated Row (Cable)
2 Sets
10 Reps
@9
4
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8.5
@9
@10
5
Standing Pullover (Cable)
2 Sets
AMRAP
@10
Day 5
1
Lateral Raise (Dumbbell)
2 Sets
2 Sets
12-15 Reps
12-15 Reps
@8.5
@10
2
Shoulder Press (Machine)
1 Set
2 Sets
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
3
Reverse Pec Deck
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
4
Front Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
5
Overhead Press (Barbell)
2 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@7
@7.5
@8
2
Dip (Weighted)
2 Sets
8 Reps
@9.5
3
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
4
Chest Fly (Machine)
2 Sets
12 Reps
@9
Day 2
1
Leg Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
2
Belt Squat
2 Sets
10 Reps
@8.5
3
Leg Extension
2 Sets
15 Reps
@9
4
Hamstring Curl
2 Sets
12 Reps
@9
5
Standing Calf Raise
3 Sets
12 Reps
@10
Day 3
1
French Press
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8.5
@9
@10
2
Tricep Rope Push Down (Cable)
1 Set
2 Sets
2 Sets
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
@9.5
@10
3
Seated Dip (Machine)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@10
4
Dip (Weighted)
2 Sets
8-10 Reps
@9
5
Bicep Curl (Cable)
2 Sets
2 Sets
1 Set
2 Sets
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
@10
6
Preacher Curl Machine
3 Sets
8-10 Reps
@9
7
Hammer Curl
3 Sets
8-10 Reps
@9
Day 4
1
Pull-Up (Weighted)
4 Sets
AMRAP
@10
2
Seated Wide-Grip Row (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8.5
@9.5
3
Seated Row (Cable)
2 Sets
10 Reps
@9
4
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8.5
@9
@10
5
Standing Pullover (Cable)
2 Sets
AMRAP
@10
Day 5
1
Lateral Raise (Dumbbell)
2 Sets
2 Sets
12-15 Reps
12-15 Reps
@8.5
@10
2
Shoulder Press (Machine)
1 Set
2 Sets
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
3
Reverse Pec Deck
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
4
Front Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
5
Overhead Press (Barbell)
2 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@7
@7.5
@8
2
Dip (Weighted)
2 Sets
8 Reps
@9.5
3
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
4
Chest Fly (Machine)
2 Sets
12 Reps
@9
Day 2
1
Leg Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
2
Belt Squat
2 Sets
10 Reps
@8.5
3
Leg Extension
2 Sets
15 Reps
@9
4
Hamstring Curl
2 Sets
12 Reps
@9
5
Standing Calf Raise
3 Sets
12 Reps
@10
Day 3
1
French Press
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8.5
@9
@10
2
Tricep Rope Push Down (Cable)
1 Set
2 Sets
2 Sets
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
@9.5
@10
3
Seated Dip (Machine)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@10
4
Dip (Weighted)
2 Sets
8-10 Reps
@9
5
Bicep Curl (Cable)
2 Sets
2 Sets
1 Set
2 Sets
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
@10
6
Preacher Curl Machine
3 Sets
8-10 Reps
@9
7
Hammer Curl
3 Sets
8-10 Reps
@9
Day 4
1
Pull-Up (Weighted)
4 Sets
AMRAP
@10
2
Seated Wide-Grip Row (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8.5
@9.5
3
Seated Row (Cable)
2 Sets
10 Reps
@9
4
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8.5
@9
@10
5
Standing Pullover (Cable)
2 Sets
AMRAP
@10
Day 5
1
Lateral Raise (Dumbbell)
2 Sets
2 Sets
12-15 Reps
12-15 Reps
@8.5
@10
2
Shoulder Press (Machine)
1 Set
2 Sets
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
3
Reverse Pec Deck
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
4
Front Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
5
Overhead Press (Barbell)
2 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@7
@7.5
@8
2
Dip (Weighted)
2 Sets
8 Reps
@9.5
3
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
4
Chest Fly (Machine)
2 Sets
12 Reps
@9
Day 2
1
Leg Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
2
Belt Squat
2 Sets
10 Reps
@8.5
3
Leg Extension
2 Sets
15 Reps
@9
4
Hamstring Curl
2 Sets
12 Reps
@9
5
Standing Calf Raise
3 Sets
12 Reps
@10
Day 3
1
French Press
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8.5
@9
@10
2
Tricep Rope Push Down (Cable)
1 Set
2 Sets
2 Sets
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
@9.5
@10
3
Seated Dip (Machine)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@10
4
Dip (Weighted)
2 Sets
8-10 Reps
@9
5
Bicep Curl (Cable)
2 Sets
2 Sets
1 Set
2 Sets
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
@10
6
Preacher Curl Machine
3 Sets
8-10 Reps
@9
7
Hammer Curl
3 Sets
8-10 Reps
@9
Day 4
1
Pull-Up (Weighted)
4 Sets
AMRAP
@10
2
Seated Wide-Grip Row (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8.5
@9.5
3
Seated Row (Cable)
2 Sets
10 Reps
@9
4
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8.5
@9
@10
5
Standing Pullover (Cable)
2 Sets
AMRAP
@10
Day 5
1
Lateral Raise (Dumbbell)
2 Sets
2 Sets
12-15 Reps
12-15 Reps
@8.5
@10
2
Shoulder Press (Machine)
1 Set
2 Sets
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
3
Reverse Pec Deck
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
4
Front Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
5
Overhead Press (Barbell)
2 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@7
@7.5
@8
2
Dip (Weighted)
2 Sets
8 Reps
@9.5
3
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
4
Chest Fly (Machine)
2 Sets
12 Reps
@9
Day 2
1
Leg Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
2
Belt Squat
2 Sets
10 Reps
@8.5
3
Leg Extension
2 Sets
15 Reps
@9
4
Hamstring Curl
2 Sets
12 Reps
@9
5
Standing Calf Raise
3 Sets
12 Reps
@10
Day 3
1
French Press
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8.5
@9
@10
2
Tricep Rope Push Down (Cable)
1 Set
2 Sets
2 Sets
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
@9.5
@10
3
Seated Dip (Machine)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@10
4
Dip (Weighted)
2 Sets
8-10 Reps
@9
5
Bicep Curl (Cable)
2 Sets
2 Sets
1 Set
2 Sets
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
@10
6
Preacher Curl Machine
3 Sets
8-10 Reps
@9
7
Hammer Curl
3 Sets
8-10 Reps
@9
Day 4
1
Pull-Up (Weighted)
4 Sets
AMRAP
@10
2
Seated Wide-Grip Row (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8.5
@9.5
3
Seated Row (Cable)
2 Sets
10 Reps
@9
4
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8.5
@9
@10
5
Standing Pullover (Cable)
2 Sets
AMRAP
@10
Day 5
1
Lateral Raise (Dumbbell)
2 Sets
2 Sets
12-15 Reps
12-15 Reps
@8.5
@10
2
Shoulder Press (Machine)
1 Set
2 Sets
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
3
Reverse Pec Deck
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
4
Front Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
5
Overhead Press (Barbell)
2 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@7
@7.5
@8
2
Dip (Weighted)
2 Sets
8 Reps
@9.5
3
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
4
Chest Fly (Machine)
2 Sets
12 Reps
@9
Day 2
1
Leg Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
2
Belt Squat
2 Sets
10 Reps
@8.5
3
Leg Extension
2 Sets
15 Reps
@9
4
Hamstring Curl
2 Sets
12 Reps
@9
5
Standing Calf Raise
3 Sets
12 Reps
@10
Day 3
1
French Press
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8.5
@9
@10
2
Tricep Rope Push Down (Cable)
1 Set
2 Sets
2 Sets
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
@9.5
@10
3
Seated Dip (Machine)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@10
4
Dip (Weighted)
2 Sets
8-10 Reps
@9
5
Bicep Curl (Cable)
2 Sets
2 Sets
1 Set
2 Sets
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
@10
6
Preacher Curl Machine
3 Sets
8-10 Reps
@9
7
Hammer Curl
3 Sets
8-10 Reps
@9
Day 4
1
Pull-Up (Weighted)
4 Sets
AMRAP
@10
2
Seated Wide-Grip Row (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8.5
@9.5
3
Seated Row (Cable)
2 Sets
10 Reps
@9
4
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8.5
@9
@10
5
Standing Pullover (Cable)
2 Sets
AMRAP
@10
Day 5
1
Lateral Raise (Dumbbell)
2 Sets
2 Sets
12-15 Reps
12-15 Reps
@8.5
@10
2
Shoulder Press (Machine)
1 Set
2 Sets
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
3
Reverse Pec Deck
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
4
Front Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
5
Overhead Press (Barbell)
2 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@7
@7.5
@8
2
Dip (Weighted)
2 Sets
8 Reps
@9.5
3
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
4
Chest Fly (Machine)
2 Sets
12 Reps
@9
Day 2
1
Leg Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
2
Belt Squat
2 Sets
10 Reps
@8.5
3
Leg Extension
2 Sets
15 Reps
@9
4
Hamstring Curl
2 Sets
12 Reps
@9
5
Standing Calf Raise
3 Sets
12 Reps
@10
Day 3
1
French Press
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8.5
@9
@10
2
Tricep Rope Push Down (Cable)
1 Set
2 Sets
2 Sets
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
@9.5
@10
3
Seated Dip (Machine)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@10
4
Dip (Weighted)
2 Sets
8-10 Reps
@9
5
Bicep Curl (Cable)
2 Sets
2 Sets
1 Set
2 Sets
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
@10
6
Preacher Curl Machine
3 Sets
8-10 Reps
@9
7
Hammer Curl
3 Sets
8-10 Reps
@9
Day 4
1
Pull-Up (Weighted)
4 Sets
AMRAP
@10
2
Seated Wide-Grip Row (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8.5
@9.5
3
Seated Row (Cable)
2 Sets
10 Reps
@9
4
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8.5
@9
@10
5
Standing Pullover (Cable)
2 Sets
AMRAP
@10
Day 5
1
Lateral Raise (Dumbbell)
2 Sets
2 Sets
12-15 Reps
12-15 Reps
@8.5
@10
2
Shoulder Press (Machine)
1 Set
2 Sets
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
3
Reverse Pec Deck
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
4
Front Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
5
Overhead Press (Barbell)
2 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@7
@7.5
@8
2
Dip (Weighted)
2 Sets
8 Reps
@9.5
3
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
4
Chest Fly (Machine)
2 Sets
12 Reps
@9
Day 2
1
Leg Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
2
Belt Squat
2 Sets
10 Reps
@8.5
3
Leg Extension
2 Sets
15 Reps
@9
4
Hamstring Curl
2 Sets
12 Reps
@9
5
Standing Calf Raise
3 Sets
12 Reps
@10
Day 3
1
French Press
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8.5
@9
@10
2
Tricep Rope Push Down (Cable)
1 Set
2 Sets
2 Sets
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
@9.5
@10
3
Seated Dip (Machine)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@10
4
Dip (Weighted)
2 Sets
8-10 Reps
@9
5
Bicep Curl (Cable)
2 Sets
2 Sets
1 Set
2 Sets
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
@10
6
Preacher Curl Machine
3 Sets
8-10 Reps
@9
7
Hammer Curl
3 Sets
8-10 Reps
@9
Day 4
1
Pull-Up (Weighted)
4 Sets
AMRAP
@10
2
Seated Wide-Grip Row (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8.5
@9.5
3
Seated Row (Cable)
2 Sets
10 Reps
@9
4
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8.5
@9
@10
5
Standing Pullover (Cable)
2 Sets
AMRAP
@10
Day 5
1
Lateral Raise (Dumbbell)
2 Sets
2 Sets
12-15 Reps
12-15 Reps
@8.5
@10
2
Shoulder Press (Machine)
1 Set
2 Sets
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
3
Reverse Pec Deck
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
4
Front Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
5
Overhead Press (Barbell)
2 Sets
AMRAP
@10