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Doan Spring Program
by Jared Doan
Program Description
Mix of Strength on Squat + Bench and Hypertrophy
Program Overview
Level
Intermediate, Advanced
Goal
Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
120 minutes
Created
Mar 19, 2024 11:37
Last Edited
May 13, 2024 04:00
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Week 1
1 / 12 Weeks
Day 2
1
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
@8
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@8
3
Seated Row (Cable)
3 Sets
8-12 Reps
@8
4
Bent Over Row (Barbell, Paused)
2 Sets
8-12 Reps
@8
5
Rear Delt Fly (Machine)
4 Sets
10-15 Reps
@8
6
Hammer Curl
3 Sets
8-12 Reps
@8
7
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@8
8
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@8
Day 3
1
Bench Press (Paused)
4 Sets
6-8 Reps
@8
2
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
@8
3
Dip (Weighted)
2 Sets
6-8 Reps
@8
4
Chest Fly (Machine)
2 Sets
8-12 Reps
@9
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8
6
Incline EZ Bar Skullcrushers
3 Sets
8-12 Reps
@8
7
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
@8
Day 4
1
Standing Calf Raise
3 Sets
10-15 Reps
@9
2
Seated Calf Raise
3 Sets
10-15 Reps
@8
3
Hamstring Curl
3 Sets
8-10 Reps
@8
4
Squat (Paused)
4 Sets
5-8 Reps
@8
5
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
6
Lateral Raise (Machine)
3 Sets
8-12 Reps
@8
7
Shoulder Press (Machine)
4 Sets
8-12 Reps
@8
Day 5
1
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@8
2
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
@8
3
Bent Over Row (Barbell, Paused)
3 Sets
8-12 Reps
@8
4
Seated Row (Cable)
2 Sets
8-12 Reps
@8
5
Rear Delt Fly (Machine)
4 Sets
10-15 Reps
@9
6
Hammer Curl
3 Sets
8-12 Reps
@8
7
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@8
8
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@8
Day 6
1
Bench Press (Paused)
4 Sets
6-8 Reps
@8
2
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
@8
3
Dip (Weighted)
2 Sets
6-8 Reps
@8
4
Chest Fly (Machine)
2 Sets
8-12 Reps
@9
5
Tricep Pushdown (Cable)
3 Sets
6-8 Reps
@8
6
Incline EZ Bar Skullcrushers
3 Sets
8-10 Reps
@8
7
Single Arm Tricep Extension (Cable)
2 Sets
6-8 Reps
@8
Day 1
1
Standing Calf Raise
3 Sets
10-15 Reps
@9
2
Seated Calf Raise
3 Sets
10-15 Reps
@8
3
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@9.5
4
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
5
Leg Extension
3 Sets
8-12 Reps
@8
6
Lateral Raise (Machine)
3 Sets
8-12 Reps
@8
7
Shoulder Press (Machine)
4 Sets
8-12 Reps
@8
Day 1
1
Standing Calf Raise
3 Sets
10-15 Reps
@9
2
Seated Calf Raise
3 Sets
10-15 Reps
@8
3
Squat (Paused)
1 Set
1 Set
2 Sets
3-5 Reps
3-5 Reps
3-5 Reps
@8
@9
@9.5
4
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
@8.5
5
Leg Extension
3 Sets
8-10 Reps
@9
6
Lateral Raise (Machine)
3 Sets
8-12 Reps
@9
7
Shoulder Press (Machine)
3 Sets
1 Set
5-8 Reps
8-12 Reps
@9
@9
Day 2
1
Lat Pulldown (Close Grip)
3 Sets
6-10 Reps
@9
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@8
3
Seated Row (Cable)
3 Sets
6-10 Reps
@8
4
Bent Over Row (Barbell, Paused)
2 Sets
6-12 Reps
@8
5
Rear Delt Fly (Machine)
4 Sets
10-15 Reps
@9
6
Hammer Curl
3 Sets
8-10 Reps
@8
7
Bicep Curl (EZ Bar)
2 Sets
8-10 Reps
@8
8
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@9
Day 3
1
Bench Press (Paused)
4 Sets
3-5 Reps
@9
2
Incline Bench Press (Smith Machine)
3 Sets
5-8 Reps
@9
3
Dip (Weighted)
2 Sets
5-8 Reps
@8
4
Chest Fly (Machine)
2 Sets
8-12 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
6-8 Reps
@9
6
Incline EZ Bar Skullcrushers
3 Sets
8-10 Reps
@8
7
Single Arm Tricep Extension (Cable)
2 Sets
6-8 Reps
@10
Day 4
1
Standing Calf Raise
3 Sets
10-15 Reps
@9
2
Seated Calf Raise
3 Sets
10-15 Reps
@8
3
Hamstring Curl
3 Sets
8-10 Reps
@8
4
Squat (Paused)
1 Set
1 Set
2 Sets
3-5 Reps
3-5 Reps
3-5 Reps
@8
@9
@9.5
5
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
@8.5
6
Lateral Raise (Machine)
3 Sets
8-12 Reps
@9
7
Shoulder Press (Machine)
3 Sets
1 Set
5-8 Reps
8-12 Reps
@9
@9
Day 5
1
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@9
2
Lat Pulldown (Close Grip)
3 Sets
6-10 Reps
@8
3
Bent Over Row (Barbell, Paused)
3 Sets
6-12 Reps
@8
4
Seated Row (Cable)
2 Sets
6-10 Reps
@8
5
Rear Delt Fly (Machine)
4 Sets
10-15 Reps
@9
6
Hammer Curl
3 Sets
8-10 Reps
@8
7
Bicep Curl (EZ Bar)
2 Sets
8-10 Reps
@8
8
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@9
Day 6
1
Bench Press (Paused)
4 Sets
3-5 Reps
@9
2
Incline Bench Press (Smith Machine)
3 Sets
5-8 Reps
@9
3
Dip (Weighted)
2 Sets
5-8 Reps
@8
4
Chest Fly (Machine)
2 Sets
8-12 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
6-8 Reps
@9
6
Incline EZ Bar Skullcrushers
3 Sets
8-10 Reps
@8
7
Single Arm Tricep Extension (Cable)
2 Sets
6-8 Reps
@10
Day 1
1
Standing Calf Raise
3 Sets
10-15 Reps
@9
2
Seated Calf Raise
3 Sets
10-15 Reps
@8
3
Squat (Paused)
4 Sets
5-8 Reps
@8
4
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
5
Leg Extension
3 Sets
8-12 Reps
@8
6
Lateral Raise (Machine)
3 Sets
8-12 Reps
@8
7
Shoulder Press (Machine)
4 Sets
8-12 Reps
@8
Day 2
1
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
@8
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@8
3
Seated Row (Cable)
3 Sets
8-12 Reps
@8
4
Bent Over Row (Barbell, Paused)
2 Sets
8-12 Reps
@8
5
Rear Delt Fly (Machine)
4 Sets
10-15 Reps
@8
6
Hammer Curl
3 Sets
8-12 Reps
@8
7
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@8
8
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@8
Day 3
1
Bench Press (Paused)
4 Sets
6-8 Reps
@8
2
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
@8
3
Dip (Weighted)
2 Sets
6-8 Reps
@8
4
Chest Fly (Machine)
2 Sets
8-12 Reps
@9
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8
6
Incline EZ Bar Skullcrushers
3 Sets
8-12 Reps
@8
7
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
@8
Day 4
1
Standing Calf Raise
3 Sets
10-15 Reps
@9
2
Seated Calf Raise
3 Sets
10-15 Reps
@8
3
Hamstring Curl
3 Sets
8-10 Reps
@8
4
Squat (Paused)
4 Sets
5-8 Reps
@8
5
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
6
Lateral Raise (Machine)
3 Sets
8-12 Reps
@8
7
Shoulder Press (Machine)
4 Sets
8-12 Reps
@8
Day 5
1
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@8
2
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
@8
3
Bent Over Row (Barbell, Paused)
3 Sets
8-12 Reps
@8
4
Seated Row (Cable)
2 Sets
8-12 Reps
@8
5
Rear Delt Fly (Machine)
4 Sets
10-15 Reps
@9
6
Hammer Curl
3 Sets
8-12 Reps
@8
7
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@8
8
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@8
Day 6
1
Bench Press (Paused)
4 Sets
6-8 Reps
@8
2
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
@8
3
Dip (Weighted)
2 Sets
6-8 Reps
@8
4
Chest Fly (Machine)
2 Sets
8-12 Reps
@9
5
Tricep Pushdown (Cable)
3 Sets
6-8 Reps
@8
6
Incline EZ Bar Skullcrushers
3 Sets
8-10 Reps
@8
7
Single Arm Tricep Extension (Cable)
2 Sets
6-8 Reps
@8
Day 1
1
Standing Calf Raise
3 Sets
10-15 Reps
@9
2
Seated Calf Raise
3 Sets
10-15 Reps
@8
3
Squat (Paused)
1 Set
1 Set
2 Sets
3-5 Reps
3-5 Reps
3-5 Reps
@8
@9
@9.5
4
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
@8.5
5
Leg Extension
3 Sets
8-10 Reps
@9
6
Lateral Raise (Machine)
3 Sets
8-12 Reps
@9
7
Shoulder Press (Machine)
3 Sets
1 Set
5-8 Reps
8-12 Reps
@9
@9
Day 2
1
Lat Pulldown (Close Grip)
3 Sets
6-10 Reps
@9
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@8
3
Seated Row (Cable)
3 Sets
6-10 Reps
@8
4
Bent Over Row (Barbell, Paused)
2 Sets
6-12 Reps
@8
5
Rear Delt Fly (Machine)
4 Sets
10-15 Reps
@9
6
Hammer Curl
3 Sets
8-10 Reps
@8
7
Bicep Curl (EZ Bar)
2 Sets
8-10 Reps
@8
8
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@9
Day 3
1
Bench Press (Paused)
4 Sets
3-5 Reps
@9
2
Incline Bench Press (Smith Machine)
3 Sets
5-8 Reps
@9
3
Dip (Weighted)
2 Sets
5-8 Reps
@8
4
Chest Fly (Machine)
2 Sets
8-12 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
6-8 Reps
@9
6
Incline EZ Bar Skullcrushers
3 Sets
8-10 Reps
@8
7
Single Arm Tricep Extension (Cable)
2 Sets
6-8 Reps
@10
Day 4
1
Standing Calf Raise
3 Sets
10-15 Reps
@9
2
Seated Calf Raise
3 Sets
10-15 Reps
@8
3
Hamstring Curl
3 Sets
8-10 Reps
@8
4
Squat (Paused)
1 Set
1 Set
2 Sets
3-5 Reps
3-5 Reps
3-5 Reps
@8
@9
@9.5
5
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
@8.5
6
Lateral Raise (Machine)
3 Sets
8-12 Reps
@9
7
Shoulder Press (Machine)
3 Sets
1 Set
5-8 Reps
8-12 Reps
@9
@9
Day 5
1
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@9
2
Lat Pulldown (Close Grip)
3 Sets
6-10 Reps
@8
3
Bent Over Row (Barbell, Paused)
3 Sets
6-12 Reps
@8
4
Seated Row (Cable)
2 Sets
6-10 Reps
@8
5
Rear Delt Fly (Machine)
4 Sets
10-15 Reps
@9
6
Hammer Curl
3 Sets
8-10 Reps
@8
7
Bicep Curl (EZ Bar)
2 Sets
8-10 Reps
@8
8
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@9
Day 6
1
Bench Press (Paused)
4 Sets
3-5 Reps
@9
2
Incline Bench Press (Smith Machine)
3 Sets
5-8 Reps
@9
3
Dip (Weighted)
2 Sets
5-8 Reps
@8
4
Chest Fly (Machine)
2 Sets
8-12 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
6-8 Reps
@9
6
Incline EZ Bar Skullcrushers
3 Sets
8-10 Reps
@8
7
Single Arm Tricep Extension (Cable)
2 Sets
6-8 Reps
@10
Day 1
1
Standing Calf Raise
3 Sets
10-15 Reps
@9
2
Seated Calf Raise
3 Sets
10-15 Reps
@8
3
Squat (Paused)
4 Sets
5-8 Reps
@8
4
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
5
Leg Extension
3 Sets
8-12 Reps
@8
6
Lateral Raise (Machine)
3 Sets
8-12 Reps
@8
7
Shoulder Press (Machine)
4 Sets
8-12 Reps
@8
Day 2
1
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
@8
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@8
3
Seated Row (Cable)
3 Sets
8-12 Reps
@8
4
Bent Over Row (Barbell, Paused)
2 Sets
8-12 Reps
@8
5
Rear Delt Fly (Machine)
4 Sets
10-15 Reps
@8
6
Hammer Curl
3 Sets
8-12 Reps
@8
7
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@8
8
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@8
Day 3
1
Bench Press (Paused)
4 Sets
6-8 Reps
@8
2
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
@8
3
Dip (Weighted)
2 Sets
6-8 Reps
@8
4
Chest Fly (Machine)
2 Sets
8-12 Reps
@9
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8
6
Incline EZ Bar Skullcrushers
3 Sets
8-12 Reps
@8
7
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
@8
Day 4
1
Standing Calf Raise
3 Sets
10-15 Reps
@9
2
Seated Calf Raise
3 Sets
10-15 Reps
@8
3
Hamstring Curl
3 Sets
8-10 Reps
@8
4
Squat (Paused)
4 Sets
5-8 Reps
@8
5
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
6
Lateral Raise (Machine)
3 Sets
8-12 Reps
@8
7
Shoulder Press (Machine)
4 Sets
8-12 Reps
@8
Day 5
1
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@8
2
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
@8
3
Bent Over Row (Barbell, Paused)
3 Sets
8-12 Reps
@8
4
Seated Row (Cable)
2 Sets
8-12 Reps
@8
5
Rear Delt Fly (Machine)
4 Sets
10-15 Reps
@9
6
Hammer Curl
3 Sets
8-12 Reps
@8
7
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@8
8
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@8
Day 6
1
Bench Press (Paused)
4 Sets
6-8 Reps
@8
2
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
@8
3
Dip (Weighted)
2 Sets
6-8 Reps
@8
4
Chest Fly (Machine)
2 Sets
8-12 Reps
@9
5
Tricep Pushdown (Cable)
3 Sets
6-8 Reps
@8
6
Incline EZ Bar Skullcrushers
3 Sets
8-10 Reps
@8
7
Single Arm Tricep Extension (Cable)
2 Sets
6-8 Reps
@8
Day 1
1
Standing Calf Raise
3 Sets
10-15 Reps
@9
2
Seated Calf Raise
3 Sets
10-15 Reps
@8
3
Squat (Paused)
1 Set
1 Set
2 Sets
3-5 Reps
3-5 Reps
3-5 Reps
@8
@9
@9.5
4
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
@8.5
5
Leg Extension
3 Sets
8-10 Reps
@9
6
Lateral Raise (Machine)
3 Sets
8-12 Reps
@9
7
Shoulder Press (Machine)
3 Sets
1 Set
5-8 Reps
8-12 Reps
@9
@9
Day 2
1
Lat Pulldown (Close Grip)
3 Sets
6-10 Reps
@9
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@8
3
Seated Row (Cable)
3 Sets
6-10 Reps
@8
4
Bent Over Row (Barbell, Paused)
2 Sets
6-12 Reps
@8
5
Rear Delt Fly (Machine)
4 Sets
10-15 Reps
@9
6
Hammer Curl
3 Sets
8-10 Reps
@8
7
Bicep Curl (EZ Bar)
2 Sets
8-10 Reps
@8
8
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@9
Day 3
1
Bench Press (Paused)
4 Sets
3-5 Reps
@9
2
Incline Bench Press (Smith Machine)
3 Sets
5-8 Reps
@9
3
Dip (Weighted)
2 Sets
5-8 Reps
@8
4
Chest Fly (Machine)
2 Sets
8-12 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
6-8 Reps
@9
6
Incline EZ Bar Skullcrushers
3 Sets
8-10 Reps
@8
7
Single Arm Tricep Extension (Cable)
2 Sets
6-8 Reps
@10
Day 4
1
Standing Calf Raise
3 Sets
10-15 Reps
@9
2
Seated Calf Raise
3 Sets
10-15 Reps
@8
3
Hamstring Curl
3 Sets
8-10 Reps
@8
4
Squat (Paused)
1 Set
1 Set
2 Sets
3-5 Reps
3-5 Reps
3-5 Reps
@8
@9
@9.5
5
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
@8.5
6
Lateral Raise (Machine)
3 Sets
8-12 Reps
@9
7
Shoulder Press (Machine)
3 Sets
1 Set
5-8 Reps
8-12 Reps
@9
@9
Day 5
1
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@9
2
Lat Pulldown (Close Grip)
3 Sets
6-10 Reps
@8
3
Bent Over Row (Barbell, Paused)
3 Sets
6-12 Reps
@8
4
Seated Row (Cable)
2 Sets
6-10 Reps
@8
5
Rear Delt Fly (Machine)
4 Sets
10-15 Reps
@9
6
Hammer Curl
3 Sets
8-10 Reps
@8
7
Bicep Curl (EZ Bar)
2 Sets
8-10 Reps
@8
8
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@9
Day 6
1
Bench Press (Paused)
4 Sets
3-5 Reps
@9
2
Incline Bench Press (Smith Machine)
3 Sets
5-8 Reps
@9
3
Dip (Weighted)
2 Sets
5-8 Reps
@8
4
Chest Fly (Machine)
2 Sets
8-12 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
6-8 Reps
@9
6
Incline EZ Bar Skullcrushers
3 Sets
8-10 Reps
@8
7
Single Arm Tricep Extension (Cable)
2 Sets
6-8 Reps
@10
Day 1
1
Standing Calf Raise
3 Sets
10-15 Reps
@9
2
Seated Calf Raise
3 Sets
10-15 Reps
@8
3
Squat (Paused)
4 Sets
5-8 Reps
@8
4
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
5
Leg Extension
3 Sets
8-12 Reps
@8
6
Lateral Raise (Machine)
3 Sets
8-12 Reps
@8
7
Shoulder Press (Machine)
4 Sets
8-12 Reps
@8
Day 2
1
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
@8
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@8
3
Seated Row (Cable)
3 Sets
8-12 Reps
@8
4
Bent Over Row (Barbell, Paused)
2 Sets
8-12 Reps
@8
5
Rear Delt Fly (Machine)
4 Sets
10-15 Reps
@8
6
Hammer Curl
3 Sets
8-12 Reps
@8
7
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@8
8
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@8
Day 3
1
Bench Press (Paused)
4 Sets
6-8 Reps
@8
2
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
@8
3
Dip (Weighted)
2 Sets
6-8 Reps
@8
4
Chest Fly (Machine)
2 Sets
8-12 Reps
@9
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8
6
Incline EZ Bar Skullcrushers
3 Sets
8-12 Reps
@8
7
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
@8
Day 4
1
Standing Calf Raise
3 Sets
10-15 Reps
@9
2
Seated Calf Raise
3 Sets
10-15 Reps
@8
3
Hamstring Curl
3 Sets
8-10 Reps
@8
4
Squat (Paused)
4 Sets
5-8 Reps
@8
5
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
6
Lateral Raise (Machine)
3 Sets
8-12 Reps
@8
7
Shoulder Press (Machine)
4 Sets
8-12 Reps
@8
Day 5
1
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@8
2
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
@8
3
Bent Over Row (Barbell, Paused)
3 Sets
8-12 Reps
@8
4
Seated Row (Cable)
2 Sets
8-12 Reps
@8
5
Rear Delt Fly (Machine)
4 Sets
10-15 Reps
@9
6
Hammer Curl
3 Sets
8-12 Reps
@8
7
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@8
8
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@8
Day 6
1
Bench Press (Paused)
4 Sets
6-8 Reps
@8
2
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
@8
3
Dip (Weighted)
2 Sets
6-8 Reps
@8
4
Chest Fly (Machine)
2 Sets
8-12 Reps
@9
5
Tricep Pushdown (Cable)
3 Sets
6-8 Reps
@8
6
Incline EZ Bar Skullcrushers
3 Sets
8-10 Reps
@8
7
Single Arm Tricep Extension (Cable)
2 Sets
6-8 Reps
@8
Day 1
1
Standing Calf Raise
3 Sets
10-15 Reps
@9
2
Seated Calf Raise
3 Sets
10-15 Reps
@8
3
Squat (Paused)
1 Set
1 Set
2 Sets
3-5 Reps
3-5 Reps
3-5 Reps
@8
@9
@9.5
4
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
@8.5
5
Leg Extension
3 Sets
8-10 Reps
@9
6
Lateral Raise (Machine)
3 Sets
8-12 Reps
@9
7
Shoulder Press (Machine)
3 Sets
1 Set
5-8 Reps
8-12 Reps
@9
@9
Day 2
1
Lat Pulldown (Close Grip)
3 Sets
6-10 Reps
@9
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@8
3
Seated Row (Cable)
3 Sets
6-10 Reps
@8
4
Bent Over Row (Barbell, Paused)
2 Sets
6-12 Reps
@8
5
Rear Delt Fly (Machine)
4 Sets
10-15 Reps
@9
6
Hammer Curl
3 Sets
8-10 Reps
@8
7
Bicep Curl (EZ Bar)
2 Sets
8-10 Reps
@8
8
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@9
Day 3
1
Bench Press (Paused)
4 Sets
3-5 Reps
@9
2
Incline Bench Press (Smith Machine)
3 Sets
5-8 Reps
@9
3
Dip (Weighted)
2 Sets
5-8 Reps
@8
4
Chest Fly (Machine)
2 Sets
8-12 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
6-8 Reps
@9
6
Incline EZ Bar Skullcrushers
3 Sets
8-10 Reps
@8
7
Single Arm Tricep Extension (Cable)
2 Sets
6-8 Reps
@10
Day 4
1
Standing Calf Raise
3 Sets
10-15 Reps
@9
2
Seated Calf Raise
3 Sets
10-15 Reps
@8
3
Hamstring Curl
3 Sets
8-10 Reps
@8
4
Squat (Paused)
1 Set
1 Set
2 Sets
3-5 Reps
3-5 Reps
3-5 Reps
@8
@9
@9.5
5
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
@8.5
6
Lateral Raise (Machine)
3 Sets
8-12 Reps
@9
7
Shoulder Press (Machine)
3 Sets
1 Set
5-8 Reps
8-12 Reps
@9
@9
Day 5
1
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@9
2
Lat Pulldown (Close Grip)
3 Sets
6-10 Reps
@8
3
Bent Over Row (Barbell, Paused)
3 Sets
6-12 Reps
@8
4
Seated Row (Cable)
2 Sets
6-10 Reps
@8
5
Rear Delt Fly (Machine)
4 Sets
10-15 Reps
@9
6
Hammer Curl
3 Sets
8-10 Reps
@8
7
Bicep Curl (EZ Bar)
2 Sets
8-10 Reps
@8
8
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@9
Day 6
1
Bench Press (Paused)
4 Sets
3-5 Reps
@9
2
Incline Bench Press (Smith Machine)
3 Sets
5-8 Reps
@9
3
Dip (Weighted)
2 Sets
5-8 Reps
@8
4
Chest Fly (Machine)
2 Sets
8-12 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
6-8 Reps
@9
6
Incline EZ Bar Skullcrushers
3 Sets
8-10 Reps
@8
7
Single Arm Tricep Extension (Cable)
2 Sets
6-8 Reps
@10
Day 1
1
Standing Calf Raise
3 Sets
10-15 Reps
@9
2
Seated Calf Raise
3 Sets
10-15 Reps
@8
3
Squat (Paused)
4 Sets
5-8 Reps
@8
4
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
5
Leg Extension
3 Sets
8-12 Reps
@8
6
Lateral Raise (Machine)
3 Sets
8-12 Reps
@8
7
Shoulder Press (Machine)
4 Sets
8-12 Reps
@8
Day 2
1
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
@8
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@8
3
Seated Row (Cable)
3 Sets
8-12 Reps
@8
4
Bent Over Row (Barbell, Paused)
2 Sets
8-12 Reps
@8
5
Rear Delt Fly (Machine)
4 Sets
10-15 Reps
@8
6
Hammer Curl
3 Sets
8-12 Reps
@8
7
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@8
8
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@8
Day 3
1
Bench Press (Paused)
4 Sets
6-8 Reps
@8
2
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
@8
3
Dip (Weighted)
2 Sets
6-8 Reps
@8
4
Chest Fly (Machine)
2 Sets
8-12 Reps
@9
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8
6
Incline EZ Bar Skullcrushers
3 Sets
8-12 Reps
@8
7
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
@8
Day 4
1
Standing Calf Raise
3 Sets
10-15 Reps
@9
2
Seated Calf Raise
3 Sets
10-15 Reps
@8
3
Hamstring Curl
3 Sets
8-10 Reps
@8
4
Squat (Paused)
4 Sets
5-8 Reps
@8
5
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
6
Lateral Raise (Machine)
3 Sets
8-12 Reps
@8
7
Shoulder Press (Machine)
4 Sets
8-12 Reps
@8
Day 5
1
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@8
2
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
@8
3
Bent Over Row (Barbell, Paused)
3 Sets
8-12 Reps
@8
4
Seated Row (Cable)
2 Sets
8-12 Reps
@8
5
Rear Delt Fly (Machine)
4 Sets
10-15 Reps
@9
6
Hammer Curl
3 Sets
8-12 Reps
@8
7
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@8
8
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@8
Day 6
1
Bench Press (Paused)
4 Sets
6-8 Reps
@8
2
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
@8
3
Dip (Weighted)
2 Sets
6-8 Reps
@8
4
Chest Fly (Machine)
2 Sets
8-12 Reps
@9
5
Tricep Pushdown (Cable)
3 Sets
6-8 Reps
@8
6
Incline EZ Bar Skullcrushers
3 Sets
8-10 Reps
@8
7
Single Arm Tricep Extension (Cable)
2 Sets
6-8 Reps
@8
Day 1
1
Standing Calf Raise
3 Sets
10-15 Reps
@9
2
Seated Calf Raise
3 Sets
10-15 Reps
@8
3
Squat (Paused)
1 Set
1 Set
2 Sets
3-5 Reps
3-5 Reps
3-5 Reps
@8
@9
@9.5
4
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
@8.5
5
Leg Extension
3 Sets
8-10 Reps
@9
6
Lateral Raise (Machine)
3 Sets
8-12 Reps
@9
7
Shoulder Press (Machine)
3 Sets
1 Set
5-8 Reps
8-12 Reps
@9
@9
Day 2
1
Lat Pulldown (Close Grip)
3 Sets
6-10 Reps
@9
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@8
3
Seated Row (Cable)
3 Sets
6-10 Reps
@8
4
Bent Over Row (Barbell, Paused)
2 Sets
6-12 Reps
@8
5
Rear Delt Fly (Machine)
4 Sets
10-15 Reps
@9
6
Hammer Curl
3 Sets
8-10 Reps
@8
7
Bicep Curl (EZ Bar)
2 Sets
8-10 Reps
@8
8
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@9
Day 3
1
Bench Press (Paused)
4 Sets
3-5 Reps
@9
2
Incline Bench Press (Smith Machine)
3 Sets
5-8 Reps
@9
3
Dip (Weighted)
2 Sets
5-8 Reps
@8
4
Chest Fly (Machine)
2 Sets
8-12 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
6-8 Reps
@9
6
Incline EZ Bar Skullcrushers
3 Sets
8-10 Reps
@8
7
Single Arm Tricep Extension (Cable)
2 Sets
6-8 Reps
@10
Day 4
1
Standing Calf Raise
3 Sets
10-15 Reps
@9
2
Seated Calf Raise
3 Sets
10-15 Reps
@8
3
Hamstring Curl
3 Sets
8-10 Reps
@8
4
Squat (Paused)
1 Set
1 Set
2 Sets
3-5 Reps
3-5 Reps
3-5 Reps
@8
@9
@9.5
5
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
@8.5
6
Lateral Raise (Machine)
3 Sets
8-12 Reps
@9
7
Shoulder Press (Machine)
3 Sets
1 Set
5-8 Reps
8-12 Reps
@9
@9
Day 5
1
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@9
2
Lat Pulldown (Close Grip)
3 Sets
6-10 Reps
@8
3
Bent Over Row (Barbell, Paused)
3 Sets
6-12 Reps
@8
4
Seated Row (Cable)
2 Sets
6-10 Reps
@8
5
Rear Delt Fly (Machine)
4 Sets
10-15 Reps
@9
6
Hammer Curl
3 Sets
8-10 Reps
@8
7
Bicep Curl (EZ Bar)
2 Sets
8-10 Reps
@8
8
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@9
Day 6
1
Bench Press (Paused)
4 Sets
3-5 Reps
@9
2
Incline Bench Press (Smith Machine)
3 Sets
5-8 Reps
@9
3
Dip (Weighted)
2 Sets
5-8 Reps
@8
4
Chest Fly (Machine)
2 Sets
8-12 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
6-8 Reps
@9
6
Incline EZ Bar Skullcrushers
3 Sets
8-10 Reps
@8
7
Single Arm Tricep Extension (Cable)
2 Sets
6-8 Reps
@10
Day 1
1
Standing Calf Raise
3 Sets
10-15 Reps
@9
2
Seated Calf Raise
3 Sets
10-15 Reps
@8
3
Squat (Paused)
4 Sets
5-8 Reps
@8
4
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
5
Leg Extension
3 Sets
8-12 Reps
@8
6
Lateral Raise (Machine)
3 Sets
8-12 Reps
@8
7
Shoulder Press (Machine)
4 Sets
8-12 Reps
@8
Day 2
1
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
@8
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@8
3
Seated Row (Cable)
3 Sets
8-12 Reps
@8
4
Bent Over Row (Barbell, Paused)
2 Sets
8-12 Reps
@8
5
Rear Delt Fly (Machine)
4 Sets
10-15 Reps
@8
6
Hammer Curl
3 Sets
8-12 Reps
@8
7
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@8
8
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@8
Day 3
1
Bench Press (Paused)
4 Sets
6-8 Reps
@8
2
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
@8
3
Dip (Weighted)
2 Sets
6-8 Reps
@8
4
Chest Fly (Machine)
2 Sets
8-12 Reps
@9
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8
6
Incline EZ Bar Skullcrushers
3 Sets
8-12 Reps
@8
7
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
@8
Day 4
1
Standing Calf Raise
3 Sets
10-15 Reps
@9
2
Seated Calf Raise
3 Sets
10-15 Reps
@8
3
Hamstring Curl
3 Sets
8-10 Reps
@8
4
Squat (Paused)
4 Sets
5-8 Reps
@8
5
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
6
Lateral Raise (Machine)
3 Sets
8-12 Reps
@8
7
Shoulder Press (Machine)
4 Sets
8-12 Reps
@8
Day 5
1
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@8
2
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
@8
3
Bent Over Row (Barbell, Paused)
3 Sets
8-12 Reps
@8
4
Seated Row (Cable)
2 Sets
8-12 Reps
@8
5
Rear Delt Fly (Machine)
4 Sets
10-15 Reps
@9
6
Hammer Curl
3 Sets
8-12 Reps
@8
7
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@8
8
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@8
Day 6
1
Bench Press (Paused)
4 Sets
6-8 Reps
@8
2
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
@8
3
Dip (Weighted)
2 Sets
6-8 Reps
@8
4
Chest Fly (Machine)
2 Sets
8-12 Reps
@9
5
Tricep Pushdown (Cable)
3 Sets
6-8 Reps
@8
6
Incline EZ Bar Skullcrushers
3 Sets
8-10 Reps
@8
7
Single Arm Tricep Extension (Cable)
2 Sets
6-8 Reps
@8
Day 1
1
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
1 Reps
1 Reps
1 Reps
40%
60%
70%
80%
90%
100%
2
Squat (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
1 Reps
1 Reps
1 Reps
40%
60%
70%
80%
90%
100%