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Dark Tetrad Super Saiyan Giga Mogger
by Hrishant A.
Program Description
sax
Program Overview
Level
Novice
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Apr 16, 2024 11:04
Last Edited
May 07, 2024 10:46
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Week 1
1 / 12 Weeks
Day 1
1
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@8.5
2
Standing Calf Raise
4 Sets
15 Reps
@10
3
Hack Squat
2 Sets
5-10 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10-15 Reps
@8
5A
Leg Extension
2 Sets
8-12 Reps
@10
5B
Leg Curl
2 Sets
10-20 Reps
@10
Day 2
1
Bench Press (Barbell)
3 Sets
5-10 Reps
@8
2
Seated Dumbbell Curl
2 Sets
6-15 Reps
@10
3
French Press
2 Sets
10-20 Reps
@9
4A
V-Handle Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
4B
Reverse Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@10
5
Decline Crunch (Weighted)
2 Sets
10-15 Reps
@10
6
Hanging Leg Raise
3 Sets
10-15 Reps
@10
Day 3
1
Weighted ring push ups
3 Sets
8-12 Reps
@9
2
Seated Shoulder Press (Dumbbell)
2 Sets
6-12 Reps
@8
3A
Lateral Raise (Dumbbell)
2 Sets
8-15 Reps
@10
3B
Rear Delt Fly (Dumbbell)
2 Sets
8-15 Reps
@10
4
Hammer Curl
3 Sets
5-10 Reps
@10
5A
Reverse Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@10
5B
Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
6A
Cable Crunch
2 Sets
8-15 Reps
@10
6B
Hanging Leg Raise
3 Sets
8-15 Reps
@10
Day 5
1
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@8
2
Chin-Up (Bodyweight)
1 Set
50-100 Reps
3
Dip (Bodyweight)
1 Set
50-100 Reps
4
Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
5
Bayesian Curl
2 Sets
8-12 Reps
@10
6
Pullover (Dumbbell)
3 Sets
8-20 Reps
@8
Day 4
1
High Bar Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Seated Row (Cable)
2 Sets
8-12 Reps
@9
3
Seated Hamstring Curl
2 Sets
6-20 Reps
@10
4
Standing Calf Raise
3 Sets
6-12 Reps
@10
5
Leg Extension
2 Sets
8-15 Reps
@10
Day 1
1
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@8.5
2
Standing Calf Raise
4 Sets
15 Reps
@10
3
Hack Squat
2 Sets
5-10 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10-15 Reps
@8
5A
Leg Extension
2 Sets
8-12 Reps
@10
5B
Leg Curl
2 Sets
10-20 Reps
@10
Day 2
1
Bench Press (Barbell)
3 Sets
5-10 Reps
@8
2
Seated Dumbbell Curl
2 Sets
6-15 Reps
@10
3
French Press
2 Sets
10-20 Reps
@9
4A
V-Handle Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
4B
Reverse Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@10
5
Decline Crunch (Weighted)
2 Sets
10-15 Reps
@10
6
Hanging Leg Raise
3 Sets
10-15 Reps
@10
Day 3
1
Weighted ring push ups
3 Sets
8-12 Reps
@9
2
Seated Shoulder Press (Dumbbell)
2 Sets
6-12 Reps
@8
3A
Lateral Raise (Dumbbell)
2 Sets
8-15 Reps
@10
3B
Rear Delt Fly (Dumbbell)
2 Sets
8-15 Reps
@10
4
Hammer Curl
3 Sets
5-10 Reps
@10
5A
Reverse Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@10
5B
Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
6A
Cable Crunch
2 Sets
8-15 Reps
@10
6B
Hanging Leg Raise
3 Sets
8-15 Reps
@10
Day 4
1
High Bar Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Pull-Up (Weighted)
2 Sets
5-12 Reps
@9
3
Seated Hamstring Curl
2 Sets
6-20 Reps
@10
4
Standing Calf Raise
3 Sets
6-12 Reps
@10
5
Leg Extension
2 Sets
8-15 Reps
@10
Day 5
1
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@8
2
Chin-Up (Bodyweight)
1 Set
50-100 Reps
3
Dip (Bodyweight)
1 Set
50-100 Reps
4
Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
5
Bayesian Curl
2 Sets
8-12 Reps
@10
Day 1
1
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@8.5
2
Standing Calf Raise
4 Sets
15 Reps
@10
3
Hack Squat
2 Sets
5-10 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10-15 Reps
@8
5A
Leg Extension
2 Sets
8-12 Reps
@10
5B
Leg Curl
2 Sets
10-20 Reps
@10
Day 2
1
Bench Press (Barbell)
3 Sets
5-10 Reps
@8
2
Seated Dumbbell Curl
2 Sets
6-15 Reps
@10
3
French Press
2 Sets
10-20 Reps
@9
4A
V-Handle Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
4B
Reverse Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@10
5
Decline Crunch (Weighted)
2 Sets
10-15 Reps
@10
6
Hanging Leg Raise
3 Sets
10-15 Reps
@10
Day 3
1
Weighted ring push ups
3 Sets
8-12 Reps
@9
2
Seated Shoulder Press (Dumbbell)
2 Sets
6-12 Reps
@8
3A
Lateral Raise (Dumbbell)
2 Sets
8-15 Reps
@10
3B
Rear Delt Fly (Dumbbell)
2 Sets
8-15 Reps
@10
4
Hammer Curl
3 Sets
5-10 Reps
@10
5A
Reverse Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@10
5B
Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
6A
Cable Crunch
2 Sets
8-15 Reps
@10
6B
Hanging Leg Raise
3 Sets
8-15 Reps
@10
Day 4
1
High Bar Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Pull-Up (Weighted)
2 Sets
5-12 Reps
@9
3
Seated Hamstring Curl
2 Sets
6-20 Reps
@10
4
Standing Calf Raise
3 Sets
6-12 Reps
@10
5
Leg Extension
2 Sets
8-15 Reps
@10
Day 5
1
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@8
2
Chin-Up (Bodyweight)
1 Set
50-100 Reps
3
Dip (Bodyweight)
1 Set
50-100 Reps
4
Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
5
Bayesian Curl
2 Sets
8-12 Reps
@10
Day 1
1
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@8.5
2
Standing Calf Raise
4 Sets
15 Reps
@10
3
Hack Squat
2 Sets
5-10 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10-15 Reps
@8
5A
Leg Extension
2 Sets
8-12 Reps
@10
5B
Leg Curl
2 Sets
10-20 Reps
@10
Day 2
1
Bench Press (Barbell)
3 Sets
5-10 Reps
@8
2
Seated Dumbbell Curl
2 Sets
6-15 Reps
@10
3
French Press
2 Sets
10-20 Reps
@9
4A
V-Handle Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
4B
Reverse Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@10
5
Decline Crunch (Weighted)
2 Sets
10-15 Reps
@10
6
Hanging Leg Raise
3 Sets
10-15 Reps
@10
Day 3
1
Weighted ring push ups
3 Sets
8-12 Reps
@9
2
Seated Shoulder Press (Dumbbell)
2 Sets
6-12 Reps
@8
3A
Lateral Raise (Dumbbell)
2 Sets
8-15 Reps
@10
3B
Rear Delt Fly (Dumbbell)
2 Sets
8-15 Reps
@10
4
Hammer Curl
3 Sets
5-10 Reps
@10
5A
Reverse Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@10
5B
Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
6A
Cable Crunch
2 Sets
8-15 Reps
@10
6B
Hanging Leg Raise
3 Sets
8-15 Reps
@10
Day 4
1
High Bar Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Pull-Up (Weighted)
2 Sets
5-12 Reps
@9
3
Seated Hamstring Curl
2 Sets
6-20 Reps
@10
4
Standing Calf Raise
3 Sets
6-12 Reps
@10
5
Leg Extension
2 Sets
8-15 Reps
@10
Day 5
1
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@8
2
Chin-Up (Bodyweight)
1 Set
50-100 Reps
3
Dip (Bodyweight)
1 Set
50-100 Reps
4
Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
5
Bayesian Curl
2 Sets
8-12 Reps
@10
Day 1
1
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@8.5
2
Standing Calf Raise
4 Sets
15 Reps
@10
3
Hack Squat
2 Sets
5-10 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10-15 Reps
@8
5A
Leg Extension
2 Sets
8-12 Reps
@10
5B
Leg Curl
2 Sets
10-20 Reps
@10
Day 2
1
Bench Press (Barbell)
3 Sets
5-10 Reps
@8
2
Seated Dumbbell Curl
2 Sets
6-15 Reps
@10
3
French Press
2 Sets
10-20 Reps
@9
4A
V-Handle Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
4B
Reverse Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@10
5
Decline Crunch (Weighted)
2 Sets
10-15 Reps
@10
6
Hanging Leg Raise
3 Sets
10-15 Reps
@10
Day 3
1
Weighted ring push ups
3 Sets
8-12 Reps
@9
2
Seated Shoulder Press (Dumbbell)
2 Sets
6-12 Reps
@8
3A
Lateral Raise (Dumbbell)
2 Sets
8-15 Reps
@10
3B
Rear Delt Fly (Dumbbell)
2 Sets
8-15 Reps
@10
4
Hammer Curl
3 Sets
5-10 Reps
@10
5A
Reverse Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@10
5B
Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
6A
Cable Crunch
2 Sets
8-15 Reps
@10
6B
Hanging Leg Raise
3 Sets
8-15 Reps
@10
Day 4
1
High Bar Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Pull-Up (Weighted)
2 Sets
5-12 Reps
@9
3
Seated Hamstring Curl
2 Sets
6-20 Reps
@10
4
Standing Calf Raise
3 Sets
6-12 Reps
@10
5
Leg Extension
2 Sets
8-15 Reps
@10
Day 5
1
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@8
2
Chin-Up (Bodyweight)
1 Set
50-100 Reps
3
Dip (Bodyweight)
1 Set
50-100 Reps
4
Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
5
Bayesian Curl
2 Sets
8-12 Reps
@10
Day 1
1
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@8.5
2
Standing Calf Raise
4 Sets
15 Reps
@10
3
Hack Squat
2 Sets
5-10 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10-15 Reps
@8
5A
Leg Extension
2 Sets
8-12 Reps
@10
5B
Leg Curl
2 Sets
10-20 Reps
@10
Day 2
1
Bench Press (Barbell)
3 Sets
5-10 Reps
@8
2
Seated Dumbbell Curl
2 Sets
6-15 Reps
@10
3
French Press
2 Sets
10-20 Reps
@9
4A
V-Handle Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
4B
Reverse Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@10
5
Decline Crunch (Weighted)
2 Sets
10-15 Reps
@10
6
Hanging Leg Raise
3 Sets
10-15 Reps
@10
Day 3
1
Weighted ring push ups
3 Sets
8-12 Reps
@9
2
Seated Shoulder Press (Dumbbell)
2 Sets
6-12 Reps
@8
3A
Lateral Raise (Dumbbell)
2 Sets
8-15 Reps
@10
3B
Rear Delt Fly (Dumbbell)
2 Sets
8-15 Reps
@10
4
Hammer Curl
3 Sets
5-10 Reps
@10
5A
Reverse Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@10
5B
Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
6A
Cable Crunch
2 Sets
8-15 Reps
@10
6B
Hanging Leg Raise
3 Sets
8-15 Reps
@10
Day 4
1
High Bar Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Pull-Up (Weighted)
2 Sets
5-12 Reps
@9
3
Seated Hamstring Curl
2 Sets
6-20 Reps
@10
4
Standing Calf Raise
3 Sets
6-12 Reps
@10
5
Leg Extension
2 Sets
8-15 Reps
@10
Day 5
1
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@8
2
Chin-Up (Bodyweight)
1 Set
50-100 Reps
3
Dip (Bodyweight)
1 Set
50-100 Reps
4
Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
5
Bayesian Curl
2 Sets
8-12 Reps
@10
Day 1
1
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@8.5
2
Standing Calf Raise
4 Sets
15 Reps
@10
3
Hack Squat
2 Sets
5-10 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10-15 Reps
@8
5A
Leg Extension
2 Sets
8-12 Reps
@10
5B
Leg Curl
2 Sets
10-20 Reps
@10
Day 2
1
Bench Press (Barbell)
3 Sets
5-10 Reps
@8
2
Seated Dumbbell Curl
2 Sets
6-15 Reps
@10
3
French Press
2 Sets
10-20 Reps
@9
4A
V-Handle Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
4B
Reverse Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@10
5
Decline Crunch (Weighted)
2 Sets
10-15 Reps
@10
6
Hanging Leg Raise
3 Sets
10-15 Reps
@10
Day 3
1
Weighted ring push ups
3 Sets
8-12 Reps
@9
2
Seated Shoulder Press (Dumbbell)
2 Sets
6-12 Reps
@8
3A
Lateral Raise (Dumbbell)
2 Sets
8-15 Reps
@10
3B
Rear Delt Fly (Dumbbell)
2 Sets
8-15 Reps
@10
4
Hammer Curl
3 Sets
5-10 Reps
@10
5A
Reverse Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@10
5B
Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
6A
Cable Crunch
2 Sets
8-15 Reps
@10
6B
Hanging Leg Raise
3 Sets
8-15 Reps
@10
Day 4
1
High Bar Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Pull-Up (Weighted)
2 Sets
5-12 Reps
@9
3
Seated Hamstring Curl
2 Sets
6-20 Reps
@10
4
Standing Calf Raise
3 Sets
6-12 Reps
@10
5
Leg Extension
2 Sets
8-15 Reps
@10
Day 5
1
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@8
2
Chin-Up (Bodyweight)
1 Set
50-100 Reps
3
Dip (Bodyweight)
1 Set
50-100 Reps
4
Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
5
Bayesian Curl
2 Sets
8-12 Reps
@10
Day 1
1
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@8.5
2
Standing Calf Raise
4 Sets
15 Reps
@10
3
Hack Squat
2 Sets
5-10 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10-15 Reps
@8
5A
Leg Extension
2 Sets
8-12 Reps
@10
5B
Leg Curl
2 Sets
10-20 Reps
@10
Day 2
1
Bench Press (Barbell)
3 Sets
5-10 Reps
@8
2
Seated Dumbbell Curl
2 Sets
6-15 Reps
@10
3
French Press
2 Sets
10-20 Reps
@9
4A
V-Handle Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
4B
Reverse Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@10
5
Decline Crunch (Weighted)
2 Sets
10-15 Reps
@10
6
Hanging Leg Raise
3 Sets
10-15 Reps
@10
Day 3
1
Weighted ring push ups
3 Sets
8-12 Reps
@9
2
Seated Shoulder Press (Dumbbell)
2 Sets
6-12 Reps
@8
3A
Lateral Raise (Dumbbell)
2 Sets
8-15 Reps
@10
3B
Rear Delt Fly (Dumbbell)
2 Sets
8-15 Reps
@10
4
Hammer Curl
3 Sets
5-10 Reps
@10
5A
Reverse Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@10
5B
Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
6A
Cable Crunch
2 Sets
8-15 Reps
@10
6B
Hanging Leg Raise
3 Sets
8-15 Reps
@10
Day 4
1
High Bar Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Pull-Up (Weighted)
2 Sets
5-12 Reps
@9
3
Seated Hamstring Curl
2 Sets
6-20 Reps
@10
4
Standing Calf Raise
3 Sets
6-12 Reps
@10
5
Leg Extension
2 Sets
8-15 Reps
@10
Day 5
1
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@8
2
Chin-Up (Bodyweight)
1 Set
50-100 Reps
3
Dip (Bodyweight)
1 Set
50-100 Reps
4
Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
5
Bayesian Curl
2 Sets
8-12 Reps
@10
Day 1
1
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@8.5
2
Standing Calf Raise
4 Sets
15 Reps
@10
3
Hack Squat
2 Sets
5-10 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10-15 Reps
@8
5A
Leg Extension
2 Sets
8-12 Reps
@10
5B
Leg Curl
2 Sets
10-20 Reps
@10
Day 2
1
Bench Press (Barbell)
3 Sets
5-10 Reps
@8
2
Seated Dumbbell Curl
2 Sets
6-15 Reps
@10
3
French Press
2 Sets
10-20 Reps
@9
4A
V-Handle Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
4B
Reverse Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@10
5
Decline Crunch (Weighted)
2 Sets
10-15 Reps
@10
6
Hanging Leg Raise
3 Sets
10-15 Reps
@10
Day 3
1
Weighted ring push ups
3 Sets
8-12 Reps
@9
2
Seated Shoulder Press (Dumbbell)
2 Sets
6-12 Reps
@8
3A
Lateral Raise (Dumbbell)
2 Sets
8-15 Reps
@10
3B
Rear Delt Fly (Dumbbell)
2 Sets
8-15 Reps
@10
4
Hammer Curl
3 Sets
5-10 Reps
@10
5A
Reverse Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@10
5B
Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
6A
Cable Crunch
2 Sets
8-15 Reps
@10
6B
Hanging Leg Raise
3 Sets
8-15 Reps
@10
Day 4
1
High Bar Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Pull-Up (Weighted)
2 Sets
5-12 Reps
@9
3
Seated Hamstring Curl
2 Sets
6-20 Reps
@10
4
Standing Calf Raise
3 Sets
6-12 Reps
@10
5
Leg Extension
2 Sets
8-15 Reps
@10
Day 5
1
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@8
2
Chin-Up (Bodyweight)
1 Set
50-100 Reps
3
Dip (Bodyweight)
1 Set
50-100 Reps
4
Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
5
Bayesian Curl
2 Sets
8-12 Reps
@10
Day 1
1
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@8.5
2
Standing Calf Raise
4 Sets
15 Reps
@10
3
Hack Squat
2 Sets
5-10 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10-15 Reps
@8
5A
Leg Extension
2 Sets
8-12 Reps
@10
5B
Leg Curl
2 Sets
10-20 Reps
@10
Day 2
1
Bench Press (Barbell)
3 Sets
5-10 Reps
@8
2
Seated Dumbbell Curl
2 Sets
6-15 Reps
@10
3
French Press
2 Sets
10-20 Reps
@9
4A
V-Handle Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
4B
Reverse Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@10
5
Decline Crunch (Weighted)
2 Sets
10-15 Reps
@10
6
Hanging Leg Raise
3 Sets
10-15 Reps
@10
Day 3
1
Weighted ring push ups
3 Sets
8-12 Reps
@9
2
Seated Shoulder Press (Dumbbell)
2 Sets
6-12 Reps
@8
3A
Lateral Raise (Dumbbell)
2 Sets
8-15 Reps
@10
3B
Rear Delt Fly (Dumbbell)
2 Sets
8-15 Reps
@10
4
Hammer Curl
3 Sets
5-10 Reps
@10
5A
Reverse Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@10
5B
Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
6A
Cable Crunch
2 Sets
8-15 Reps
@10
6B
Hanging Leg Raise
3 Sets
8-15 Reps
@10
Day 4
1
High Bar Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Pull-Up (Weighted)
2 Sets
5-12 Reps
@9
3
Seated Hamstring Curl
2 Sets
6-20 Reps
@10
4
Standing Calf Raise
3 Sets
6-12 Reps
@10
5
Leg Extension
2 Sets
8-15 Reps
@10
Day 5
1
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@8
2
Chin-Up (Bodyweight)
1 Set
50-100 Reps
3
Dip (Bodyweight)
1 Set
50-100 Reps
4
Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
5
Bayesian Curl
2 Sets
8-12 Reps
@10
Day 1
1
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@8.5
2
Standing Calf Raise
4 Sets
15 Reps
@10
3
Hack Squat
2 Sets
5-10 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10-15 Reps
@8
5A
Leg Extension
2 Sets
8-12 Reps
@10
5B
Leg Curl
2 Sets
10-20 Reps
@10
Day 2
1
Bench Press (Barbell)
3 Sets
5-10 Reps
@8
2
Seated Dumbbell Curl
2 Sets
6-15 Reps
@10
3
French Press
2 Sets
10-20 Reps
@9
4A
V-Handle Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
4B
Reverse Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@10
5
Decline Crunch (Weighted)
2 Sets
10-15 Reps
@10
6
Hanging Leg Raise
3 Sets
10-15 Reps
@10
Day 3
1
Weighted ring push ups
3 Sets
8-12 Reps
@9
2
Seated Shoulder Press (Dumbbell)
2 Sets
6-12 Reps
@8
3A
Lateral Raise (Dumbbell)
2 Sets
8-15 Reps
@10
3B
Rear Delt Fly (Dumbbell)
2 Sets
8-15 Reps
@10
4
Hammer Curl
3 Sets
5-10 Reps
@10
5A
Reverse Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@10
5B
Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
6A
Cable Crunch
2 Sets
8-15 Reps
@10
6B
Hanging Leg Raise
3 Sets
8-15 Reps
@10
Day 4
1
High Bar Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Pull-Up (Weighted)
2 Sets
5-12 Reps
@9
3
Seated Hamstring Curl
2 Sets
6-20 Reps
@10
4
Standing Calf Raise
3 Sets
6-12 Reps
@10
5
Leg Extension
2 Sets
8-15 Reps
@10
Day 5
1
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@8
2
Chin-Up (Bodyweight)
1 Set
50-100 Reps
3
Dip (Bodyweight)
1 Set
50-100 Reps
4
Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
5
Bayesian Curl
2 Sets
8-12 Reps
@10
Day 1
1
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@8.5
2
Standing Calf Raise
4 Sets
15 Reps
@10
3
Hack Squat
2 Sets
5-10 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10-15 Reps
@8
5A
Leg Extension
2 Sets
8-12 Reps
@10
5B
Leg Curl
2 Sets
10-20 Reps
@10
Day 2
1
Bench Press (Barbell)
3 Sets
5-10 Reps
@8
2
Seated Dumbbell Curl
2 Sets
6-15 Reps
@10
3
French Press
2 Sets
10-20 Reps
@9
4A
V-Handle Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
4B
Reverse Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@10
5
Decline Crunch (Weighted)
2 Sets
10-15 Reps
@10
6
Hanging Leg Raise
3 Sets
10-15 Reps
@10
Day 3
1
Weighted ring push ups
3 Sets
8-12 Reps
@9
2
Seated Shoulder Press (Dumbbell)
2 Sets
6-12 Reps
@8
3A
Lateral Raise (Dumbbell)
2 Sets
8-15 Reps
@10
3B
Rear Delt Fly (Dumbbell)
2 Sets
8-15 Reps
@10
4
Hammer Curl
3 Sets
5-10 Reps
@10
5A
Reverse Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@10
5B
Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
6A
Cable Crunch
2 Sets
8-15 Reps
@10
6B
Hanging Leg Raise
3 Sets
8-15 Reps
@10
Day 4
1
High Bar Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Pull-Up (Weighted)
2 Sets
5-12 Reps
@9
3
Seated Hamstring Curl
2 Sets
6-20 Reps
@10
4
Standing Calf Raise
3 Sets
6-12 Reps
@10
5
Leg Extension
2 Sets
8-15 Reps
@10
Day 5
1
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@8
2
Chin-Up (Bodyweight)
1 Set
50-100 Reps
3
Dip (Bodyweight)
1 Set
50-100 Reps
4
Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
5
Bayesian Curl
2 Sets
8-12 Reps
@10