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Dorian Yates Split Routine 1983-1985
by M T.
166 athletes joined
Program Description
For building a base of muscle. This is not an easy program. A calorie surplus is essential. You'll be going to failure a lot, so make sure you spend 5 minutes warming up and light stretching. All reps should be clean with correct technique. The first set of each exercise is lighter, performing the function of a warm-up, with the following sets taken to failure. When you can complete all reps with good form, add weight accordingly - but don't go below 6 reps. Rest periods should be no more than 90 seconds. Monday – Workout 1 Tuesday – Rest Wednesday – Workout 2 Thursday – Rest Friday – Rest Saturday – Workout 1 Sunday – Rest Monday – Workout 2 Tuesday – Rest Wednesday – Rest Thursday – Workout 1 Friday – Rest Saturday = Workout 2 Sunday – Rest
Program Overview
Level
Novice, Beginner
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Dec 31, 2023 12:14
Last Edited
Jun 14, 2024 03:45
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Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
@6
@9.5
2
Hack Squat
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
3
Leg Curl
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
4
Standing Calf Raise
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
5
Bicep Curl (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
6
Preacher Curl (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@7
@9.5
7
Tricep Pushdown (Cable)
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
8
Lying Tricep Extension (Barbell)
2 Sets
8 Reps
@9.5
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
3
Incline Chest Fly (Dumbbell)
2 Sets
8-10 Reps
@8
4
Underhand Lat Pulldown
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
5
Barbell Row
1 Set
2 Sets
8+ Reps
8+ Reps
@7
@9.5
6
Deadlift (Barbell)
1 Set
2 Sets
8+ Reps
8+ Reps
@6
@9.5
7
Overhead Press (Barbell)
1 Set
2 Sets
8+ Reps
8+ Reps
@6
@9.5
8
Lateral Raise (Dumbbell)
2 Sets
8+ Reps
@9.5
9
Lying Rear Lateral Raise
2 Sets
8+ Reps
@9.5
10
Abs Crunch (Bodyweight)
3 Sets
AMRAP
11
Hanging Leg Raise
3 Sets
AMRAP
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
3
Incline Chest Fly (Dumbbell)
2 Sets
8-10 Reps
@8
4
Underhand Lat Pulldown
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
5
Barbell Row
1 Set
2 Sets
8+ Reps
8+ Reps
@7
@9.5
6
Deadlift (Barbell)
1 Set
2 Sets
8+ Reps
8+ Reps
@6
@9.5
7
Overhead Press (Barbell)
1 Set
2 Sets
8+ Reps
8+ Reps
@6
@9.5
8
Lateral Raise (Dumbbell)
2 Sets
8+ Reps
@9.5
9
Lying Rear Lateral Raise
2 Sets
8+ Reps
@9.5
10
Abs Crunch (Bodyweight)
3 Sets
AMRAP
11
Hanging Leg Raise
3 Sets
AMRAP
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
3
Incline Chest Fly (Dumbbell)
2 Sets
8-10 Reps
@8
4
Underhand Lat Pulldown
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
5
Barbell Row
1 Set
2 Sets
8+ Reps
8+ Reps
@7
@9.5
6
Deadlift (Barbell)
1 Set
2 Sets
8+ Reps
8+ Reps
@6
@9.5
7
Overhead Press (Barbell)
1 Set
2 Sets
8+ Reps
8+ Reps
@6
@9.5
8
Lateral Raise (Dumbbell)
2 Sets
8+ Reps
@9.5
9
Lying Rear Lateral Raise
2 Sets
8+ Reps
@9.5
10
Abs Crunch (Bodyweight)
3 Sets
AMRAP
11
Hanging Leg Raise
3 Sets
AMRAP
Day 1
1
Squat (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
@6
@9.5
2
Hack Squat
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
3
Leg Curl
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
4
Standing Calf Raise
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
5
Bicep Curl (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
6
Preacher Curl (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@7
@9.5
7
Tricep Pushdown (Cable)
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
8
Lying Tricep Extension (Barbell)
2 Sets
8 Reps
@9.5
Day 3
1
Squat (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
@6
@9.5
2
Hack Squat
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
3
Leg Curl
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
4
Standing Calf Raise
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
5
Bicep Curl (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
6
Preacher Curl (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@7
@9.5
7
Tricep Pushdown (Cable)
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
8
Lying Tricep Extension (Barbell)
2 Sets
8 Reps
@9.5
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
3
Incline Chest Fly (Dumbbell)
2 Sets
8-10 Reps
@8
4
Underhand Lat Pulldown
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
5
Barbell Row
1 Set
2 Sets
8+ Reps
8+ Reps
@7
@9.5
6
Deadlift (Barbell)
1 Set
2 Sets
8+ Reps
8+ Reps
@6
@9.5
7
Overhead Press (Barbell)
1 Set
2 Sets
8+ Reps
8+ Reps
@6
@9.5
8
Lateral Raise (Dumbbell)
2 Sets
8+ Reps
@9.5
9
Lying Rear Lateral Raise
2 Sets
8+ Reps
@9.5
10
Abs Crunch (Bodyweight)
3 Sets
AMRAP
11
Hanging Leg Raise
3 Sets
AMRAP
Day 2
1
Squat (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
@6
@9.5
2
Hack Squat
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
3
Leg Curl
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
4
Standing Calf Raise
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
5
Bicep Curl (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
6
Preacher Curl (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@7
@9.5
7
Tricep Pushdown (Cable)
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
8
Lying Tricep Extension (Barbell)
2 Sets
8 Reps
@9.5
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
3
Incline Chest Fly (Dumbbell)
2 Sets
8-10 Reps
@8
4
Underhand Lat Pulldown
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
5
Barbell Row
1 Set
2 Sets
8+ Reps
8+ Reps
@7
@9.5
6
Deadlift (Barbell)
1 Set
2 Sets
8+ Reps
8+ Reps
@6
@9.5
7
Overhead Press (Barbell)
1 Set
2 Sets
8+ Reps
8+ Reps
@6
@9.5
8
Lateral Raise (Dumbbell)
2 Sets
8+ Reps
@9.5
9
Lying Rear Lateral Raise
2 Sets
8+ Reps
@9.5
10
Abs Crunch (Bodyweight)
3 Sets
AMRAP
11
Hanging Leg Raise
3 Sets
AMRAP
Day 1
1
Squat (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
@6
@9.5
2
Hack Squat
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
3
Leg Curl
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
4
Standing Calf Raise
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
5
Bicep Curl (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
6
Preacher Curl (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@7
@9.5
7
Tricep Pushdown (Cable)
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
8
Lying Tricep Extension (Barbell)
2 Sets
8 Reps
@9.5
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
3
Incline Chest Fly (Dumbbell)
2 Sets
8-10 Reps
@8
4
Underhand Lat Pulldown
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
5
Barbell Row
1 Set
2 Sets
8+ Reps
8+ Reps
@7
@9.5
6
Deadlift (Barbell)
1 Set
2 Sets
8+ Reps
8+ Reps
@6
@9.5
7
Overhead Press (Barbell)
1 Set
2 Sets
8+ Reps
8+ Reps
@6
@9.5
8
Lateral Raise (Dumbbell)
2 Sets
8+ Reps
@9.5
9
Lying Rear Lateral Raise
2 Sets
8+ Reps
@9.5
10
Abs Crunch (Bodyweight)
3 Sets
AMRAP
11
Hanging Leg Raise
3 Sets
AMRAP
Day 3
1
Squat (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
@6
@9.5
2
Hack Squat
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
3
Leg Curl
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
4
Standing Calf Raise
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
5
Bicep Curl (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
6
Preacher Curl (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@7
@9.5
7
Tricep Pushdown (Cable)
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
8
Lying Tricep Extension (Barbell)
2 Sets
8 Reps
@9.5
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
3
Incline Chest Fly (Dumbbell)
2 Sets
8-10 Reps
@8
4
Underhand Lat Pulldown
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
5
Barbell Row
1 Set
2 Sets
8+ Reps
8+ Reps
@7
@9.5
6
Deadlift (Barbell)
1 Set
2 Sets
8+ Reps
8+ Reps
@6
@9.5
7
Overhead Press (Barbell)
1 Set
2 Sets
8+ Reps
8+ Reps
@6
@9.5
8
Lateral Raise (Dumbbell)
2 Sets
8+ Reps
@9.5
9
Lying Rear Lateral Raise
2 Sets
8+ Reps
@9.5
10
Abs Crunch (Bodyweight)
3 Sets
AMRAP
11
Hanging Leg Raise
3 Sets
AMRAP
Day 2
1
Squat (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
@6
@9.5
2
Hack Squat
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
3
Leg Curl
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
4
Standing Calf Raise
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
5
Bicep Curl (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
6
Preacher Curl (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@7
@9.5
7
Tricep Pushdown (Cable)
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
8
Lying Tricep Extension (Barbell)
2 Sets
8 Reps
@9.5
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
3
Incline Chest Fly (Dumbbell)
2 Sets
8-10 Reps
@8
4
Underhand Lat Pulldown
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
5
Barbell Row
1 Set
2 Sets
8+ Reps
8+ Reps
@7
@9.5
6
Deadlift (Barbell)
1 Set
2 Sets
8+ Reps
8+ Reps
@6
@9.5
7
Overhead Press (Barbell)
1 Set
2 Sets
8+ Reps
8+ Reps
@6
@9.5
8
Lateral Raise (Dumbbell)
2 Sets
8+ Reps
@9.5
9
Lying Rear Lateral Raise
2 Sets
8+ Reps
@9.5
10
Abs Crunch (Bodyweight)
3 Sets
AMRAP
11
Hanging Leg Raise
3 Sets
AMRAP
Day 1
1
Squat (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
@6
@9.5
2
Hack Squat
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
3
Leg Curl
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
4
Standing Calf Raise
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
5
Bicep Curl (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
6
Preacher Curl (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@7
@9.5
7
Tricep Pushdown (Cable)
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
8
Lying Tricep Extension (Barbell)
2 Sets
8 Reps
@9.5
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
3
Incline Chest Fly (Dumbbell)
2 Sets
8-10 Reps
@8
4
Underhand Lat Pulldown
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
5
Barbell Row
1 Set
2 Sets
8+ Reps
8+ Reps
@7
@9.5
6
Deadlift (Barbell)
1 Set
2 Sets
8+ Reps
8+ Reps
@6
@9.5
7
Overhead Press (Barbell)
1 Set
2 Sets
8+ Reps
8+ Reps
@6
@9.5
8
Lateral Raise (Dumbbell)
2 Sets
8+ Reps
@9.5
9
Lying Rear Lateral Raise
2 Sets
8+ Reps
@9.5
10
Abs Crunch (Bodyweight)
3 Sets
AMRAP
11
Hanging Leg Raise
3 Sets
AMRAP
Day 3
1
Squat (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
@6
@9.5
2
Hack Squat
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
3
Leg Curl
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
4
Standing Calf Raise
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
5
Bicep Curl (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
6
Preacher Curl (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@7
@9.5
7
Tricep Pushdown (Cable)
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
8
Lying Tricep Extension (Barbell)
2 Sets
8 Reps
@9.5
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
3
Incline Chest Fly (Dumbbell)
2 Sets
8-10 Reps
@8
4
Underhand Lat Pulldown
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
5
Barbell Row
1 Set
2 Sets
8+ Reps
8+ Reps
@7
@9.5
6
Deadlift (Barbell)
1 Set
2 Sets
8+ Reps
8+ Reps
@6
@9.5
7
Overhead Press (Barbell)
1 Set
2 Sets
8+ Reps
8+ Reps
@6
@9.5
8
Lateral Raise (Dumbbell)
2 Sets
8+ Reps
@9.5
9
Lying Rear Lateral Raise
2 Sets
8+ Reps
@9.5
10
Abs Crunch (Bodyweight)
3 Sets
AMRAP
11
Hanging Leg Raise
3 Sets
AMRAP
Day 2
1
Squat (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
@6
@9.5
2
Hack Squat
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
3
Leg Curl
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
4
Standing Calf Raise
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
5
Bicep Curl (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
6
Preacher Curl (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@7
@9.5
7
Tricep Pushdown (Cable)
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
8
Lying Tricep Extension (Barbell)
2 Sets
8 Reps
@9.5
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
3
Incline Chest Fly (Dumbbell)
2 Sets
8-10 Reps
@8
4
Underhand Lat Pulldown
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
5
Barbell Row
1 Set
2 Sets
8+ Reps
8+ Reps
@7
@9.5
6
Deadlift (Barbell)
1 Set
2 Sets
8+ Reps
8+ Reps
@6
@9.5
7
Overhead Press (Barbell)
1 Set
2 Sets
8+ Reps
8+ Reps
@6
@9.5
8
Lateral Raise (Dumbbell)
2 Sets
8+ Reps
@9.5
9
Lying Rear Lateral Raise
2 Sets
8+ Reps
@9.5
10
Abs Crunch (Bodyweight)
3 Sets
AMRAP
11
Hanging Leg Raise
3 Sets
AMRAP
Day 1
1
Squat (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
@6
@9.5
2
Hack Squat
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
3
Leg Curl
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
4
Standing Calf Raise
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
5
Bicep Curl (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
6
Preacher Curl (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@7
@9.5
7
Tricep Pushdown (Cable)
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
8
Lying Tricep Extension (Barbell)
2 Sets
8 Reps
@9.5
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
3
Incline Chest Fly (Dumbbell)
2 Sets
8-10 Reps
@8
4
Underhand Lat Pulldown
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
5
Barbell Row
1 Set
2 Sets
8+ Reps
8+ Reps
@7
@9.5
6
Deadlift (Barbell)
1 Set
2 Sets
8+ Reps
8+ Reps
@6
@9.5
7
Overhead Press (Barbell)
1 Set
2 Sets
8+ Reps
8+ Reps
@6
@9.5
8
Lateral Raise (Dumbbell)
2 Sets
8+ Reps
@9.5
9
Lying Rear Lateral Raise
2 Sets
8+ Reps
@9.5
10
Abs Crunch (Bodyweight)
3 Sets
AMRAP
11
Hanging Leg Raise
3 Sets
AMRAP
Day 3
1
Squat (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
@6
@9.5
2
Hack Squat
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
3
Leg Curl
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
4
Standing Calf Raise
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
5
Bicep Curl (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
6
Preacher Curl (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@7
@9.5
7
Tricep Pushdown (Cable)
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
8
Lying Tricep Extension (Barbell)
2 Sets
8 Reps
@9.5
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
3
Incline Chest Fly (Dumbbell)
2 Sets
8-10 Reps
@8
4
Underhand Lat Pulldown
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
5
Barbell Row
1 Set
2 Sets
8+ Reps
8+ Reps
@7
@9.5
6
Deadlift (Barbell)
1 Set
2 Sets
8+ Reps
8+ Reps
@6
@9.5
7
Overhead Press (Barbell)
1 Set
2 Sets
8+ Reps
8+ Reps
@6
@9.5
8
Lateral Raise (Dumbbell)
2 Sets
8+ Reps
@9.5
9
Lying Rear Lateral Raise
2 Sets
8+ Reps
@9.5
10
Abs Crunch (Bodyweight)
3 Sets
AMRAP
11
Hanging Leg Raise
3 Sets
AMRAP
Day 2
1
Squat (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
@6
@9.5
2
Hack Squat
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
3
Leg Curl
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
4
Standing Calf Raise
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
5
Bicep Curl (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
6
Preacher Curl (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@7
@9.5
7
Tricep Pushdown (Cable)
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
8
Lying Tricep Extension (Barbell)
2 Sets
8 Reps
@9.5
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
3
Incline Chest Fly (Dumbbell)
2 Sets
8-10 Reps
@8
4
Underhand Lat Pulldown
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
5
Barbell Row
1 Set
2 Sets
8+ Reps
8+ Reps
@7
@9.5
6
Deadlift (Barbell)
1 Set
2 Sets
8+ Reps
8+ Reps
@6
@9.5
7
Overhead Press (Barbell)
1 Set
2 Sets
8+ Reps
8+ Reps
@6
@9.5
8
Lateral Raise (Dumbbell)
2 Sets
8+ Reps
@9.5
9
Lying Rear Lateral Raise
2 Sets
8+ Reps
@9.5
10
Abs Crunch (Bodyweight)
3 Sets
AMRAP
11
Hanging Leg Raise
3 Sets
AMRAP
Day 1
1
Squat (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
@6
@9.5
2
Hack Squat
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
3
Leg Curl
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
4
Standing Calf Raise
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
5
Bicep Curl (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
6
Preacher Curl (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@7
@9.5
7
Tricep Pushdown (Cable)
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
8
Lying Tricep Extension (Barbell)
2 Sets
8 Reps
@9.5
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
3
Incline Chest Fly (Dumbbell)
2 Sets
8-10 Reps
@8
4
Underhand Lat Pulldown
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
5
Barbell Row
1 Set
2 Sets
8+ Reps
8+ Reps
@7
@9.5
6
Deadlift (Barbell)
1 Set
2 Sets
8+ Reps
8+ Reps
@6
@9.5
7
Overhead Press (Barbell)
1 Set
2 Sets
8+ Reps
8+ Reps
@6
@9.5
8
Lateral Raise (Dumbbell)
2 Sets
8+ Reps
@9.5
9
Lying Rear Lateral Raise
2 Sets
8+ Reps
@9.5
10
Abs Crunch (Bodyweight)
3 Sets
AMRAP
11
Hanging Leg Raise
3 Sets
AMRAP
Day 3
1
Squat (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
@6
@9.5
2
Hack Squat
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
3
Leg Curl
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
4
Standing Calf Raise
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
5
Bicep Curl (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
6
Preacher Curl (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@7
@9.5
7
Tricep Pushdown (Cable)
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
8
Lying Tricep Extension (Barbell)
2 Sets
8 Reps
@9.5
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
3
Incline Chest Fly (Dumbbell)
2 Sets
8-10 Reps
@8
4
Underhand Lat Pulldown
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
5
Barbell Row
1 Set
2 Sets
8+ Reps
8+ Reps
@7
@9.5
6
Deadlift (Barbell)
1 Set
2 Sets
8+ Reps
8+ Reps
@6
@9.5
7
Overhead Press (Barbell)
1 Set
2 Sets
8+ Reps
8+ Reps
@6
@9.5
8
Lateral Raise (Dumbbell)
2 Sets
8+ Reps
@9.5
9
Lying Rear Lateral Raise
2 Sets
8+ Reps
@9.5
10
Abs Crunch (Bodyweight)
3 Sets
AMRAP
11
Hanging Leg Raise
3 Sets
AMRAP
Day 2
1
Squat (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
@6
@9.5
2
Hack Squat
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
3
Leg Curl
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
4
Standing Calf Raise
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
5
Bicep Curl (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
6
Preacher Curl (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@7
@9.5
7
Tricep Pushdown (Cable)
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
8
Lying Tricep Extension (Barbell)
2 Sets
8 Reps
@9.5
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
3
Incline Chest Fly (Dumbbell)
2 Sets
8-10 Reps
@8
4
Underhand Lat Pulldown
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
5
Barbell Row
1 Set
2 Sets
8+ Reps
8+ Reps
@7
@9.5
6
Deadlift (Barbell)
1 Set
2 Sets
8+ Reps
8+ Reps
@6
@9.5
7
Overhead Press (Barbell)
1 Set
2 Sets
8+ Reps
8+ Reps
@6
@9.5
8
Lateral Raise (Dumbbell)
2 Sets
8+ Reps
@9.5
9
Lying Rear Lateral Raise
2 Sets
8+ Reps
@9.5
10
Abs Crunch (Bodyweight)
3 Sets
AMRAP
11
Hanging Leg Raise
3 Sets
AMRAP
Day 1
1
Squat (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
@6
@9.5
2
Hack Squat
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
3
Leg Curl
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
4
Standing Calf Raise
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
5
Bicep Curl (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
6
Preacher Curl (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@7
@9.5
7
Tricep Pushdown (Cable)
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
8
Lying Tricep Extension (Barbell)
2 Sets
8 Reps
@9.5
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
3
Incline Chest Fly (Dumbbell)
2 Sets
8-10 Reps
@8
4
Underhand Lat Pulldown
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
5
Barbell Row
1 Set
2 Sets
8+ Reps
8+ Reps
@7
@9.5
6
Deadlift (Barbell)
1 Set
2 Sets
8+ Reps
8+ Reps
@6
@9.5
7
Overhead Press (Barbell)
1 Set
2 Sets
8+ Reps
8+ Reps
@6
@9.5
8
Lateral Raise (Dumbbell)
2 Sets
8+ Reps
@9.5
9
Lying Rear Lateral Raise
2 Sets
8+ Reps
@9.5
10
Abs Crunch (Bodyweight)
3 Sets
AMRAP
11
Hanging Leg Raise
3 Sets
AMRAP
Day 3
1
Squat (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
@6
@9.5
2
Hack Squat
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
3
Leg Curl
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
4
Standing Calf Raise
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
5
Bicep Curl (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
6
Preacher Curl (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@7
@9.5
7
Tricep Pushdown (Cable)
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
8
Lying Tricep Extension (Barbell)
2 Sets
8 Reps
@9.5