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E-rank Hunter
by Nicolas Mares
Program Description
E-rank get u as close as sung woo
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Powerlifting, Muscle & Sculpting, Olympic Weightlifting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
May 18, 2024 07:05
Last Edited
May 24, 2024 06:59
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Week 1
1 / 12 Weeks
Day 2
1
Run
1 Set
60 mins
@8
Day 4
1
Run
1 Set
60 mins
@9.5
Day 1
1
Hang Clean
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@8.5
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@8.5
@9
3
Trap Bar Deadlift
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@8.5
@9
4
Hack Squat
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@8.5
@9
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@8.5
6
Seated Row (Cable)
3 Sets
10 Reps
@8.5
7
Lateral Raise (Machine)
3 Sets
10 Reps
@8
Day 3
1
Leg Extension
5 Sets
1 Set
5 Reps
@8
@6
2
T-Bar Row
3 Sets
2 Sets
5 Reps
5 Reps
@8
@9.5
3
Incline Bench Press (Barbell)
4 Sets
5 Reps
@8
4
Arnold Press
5 Sets
5 Reps
@8
5
Seated Dip (Machine)
3 Sets
10 Reps
@8.5
6
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
7
High Pull
3 Sets
10 Reps
@9.5
Day 5
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Pec Deck (Machine)
5 Sets
5 Reps
@8
3
Single Arm High Row (Cable)
5 Sets
5 Reps
@8
4
Bulgarian Split Squat (Barbell)
3 Sets
10 Reps
@8
5
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
6
High Row
3 Sets
10 Reps
@8
Day 1
1
Hang Clean
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@8.5
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@8.5
@9
3
Trap Bar Deadlift
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@8.5
@9
4
Hack Squat
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@8.5
@9
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@8.5
6
Seated Row (Cable)
3 Sets
10 Reps
@8.5
7
Lateral Raise (Machine)
3 Sets
10 Reps
@8
Day 2
1
Run
1 Set
60 mins
@8
Day 3
1
Leg Extension
5 Sets
1 Set
5 Reps
@8
@6
2
T-Bar Row
3 Sets
2 Sets
5 Reps
5 Reps
@8
@9.5
3
Incline Bench Press (Barbell)
4 Sets
5 Reps
@8
4
Arnold Press
5 Sets
5 Reps
@8
5
Seated Dip (Machine)
3 Sets
10 Reps
@8.5
6
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
7
High Pull
3 Sets
10 Reps
@9.5
Day 4
1
Run
1 Set
60 mins
@9.5
Day 5
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Pec Deck (Machine)
5 Sets
5 Reps
@8
3
Single Arm High Row (Cable)
5 Sets
5 Reps
@8
4
Bulgarian Split Squat (Barbell)
3 Sets
10 Reps
@8
5
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
6
High Row
3 Sets
10 Reps
@8
Day 1
1
Hang Clean
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@8.5
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@8.5
@9
3
Trap Bar Deadlift
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@8.5
@9
4
Hack Squat
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@8.5
@9
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@8.5
6
Seated Row (Cable)
3 Sets
10 Reps
@8.5
7
Lateral Raise (Machine)
3 Sets
10 Reps
@8
Day 2
1
Run
1 Set
60 mins
@8
Day 3
1
Leg Extension
5 Sets
1 Set
5 Reps
@8
@6
2
T-Bar Row
3 Sets
2 Sets
5 Reps
5 Reps
@8
@9.5
3
Incline Bench Press (Barbell)
4 Sets
5 Reps
@8
4
Arnold Press
5 Sets
5 Reps
@8
5
Seated Dip (Machine)
3 Sets
10 Reps
@8.5
6
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
7
High Pull
3 Sets
10 Reps
@9.5
Day 4
1
Run
1 Set
60 mins
@9.5
Day 5
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Pec Deck (Machine)
5 Sets
5 Reps
@8
3
Single Arm High Row (Cable)
5 Sets
5 Reps
@8
4
Bulgarian Split Squat (Barbell)
3 Sets
10 Reps
@8
5
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
6
High Row
3 Sets
10 Reps
@8
Day 1
1
Hang Clean
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@8.5
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@8.5
@9
3
Trap Bar Deadlift
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@8.5
@9
4
Hack Squat
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@8.5
@9
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@8.5
6
Seated Row (Cable)
3 Sets
10 Reps
@8.5
7
Lateral Raise (Machine)
3 Sets
10 Reps
@8
Day 2
1
Run
1 Set
60 mins
@8
Day 3
1
Leg Extension
5 Sets
1 Set
5 Reps
@8
@6
2
T-Bar Row
3 Sets
2 Sets
5 Reps
5 Reps
@8
@9.5
3
Incline Bench Press (Barbell)
4 Sets
5 Reps
@8
4
Arnold Press
5 Sets
5 Reps
@8
5
Seated Dip (Machine)
3 Sets
10 Reps
@8.5
6
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
7
High Pull
3 Sets
10 Reps
@9.5
Day 4
1
Run
1 Set
60 mins
@9.5
Day 5
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Pec Deck (Machine)
5 Sets
5 Reps
@8
3
Single Arm High Row (Cable)
5 Sets
5 Reps
@8
4
Bulgarian Split Squat (Barbell)
3 Sets
10 Reps
@8
5
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
6
High Row
3 Sets
10 Reps
@8
Day 1
1
Run
1 Set
10 mins
@8
2
Bus Driver
2 Sets
1 Set
1 Set
1 mins
3 mins
5 mins
@9
@9
@9
3
Upright Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8
@8
@8
@8
6
Russian Twist
3 Sets
10 Reps
@8.5
7
Run
1 Set
45 mins
@9.5
Day 2
1
Run
1 Set
10 mins
@8
2
Seated Hamstring Curl
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
3
Nordic Curl
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@6
@6.5
@7
4
Step-Up (Weighted)
3 Sets
10 Reps
@8
5
Run
1 Set
60 mins
@8
Day 3
1
Run
1 Set
10 mins
@8
2
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
3
T-Bar Row
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
4
Tempo Deadlift
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6.5
@6.5
@7
@10
5
Spider Curl
2 Sets
1 Set
10 Reps
10 Reps
@6
@7
6
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@6.5
@8
@9
7
Forearm Twist
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6.5
@8
@10
8
Run
1 Set
60 mins
@10
Day 4
1
Run
1 Set
10 mins
@8
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@6.5
@7
@8.5
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
18 Reps
8 Reps
6 Reps
@6.5
@7
@8
@8.5
4
Decline Bench Press (Barbell)
3 Sets
10 Reps
@8.5
5
Pec Deck (Machine)
2 Sets
@10
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@6
@6.5
@7
@8
7
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
8
Run
1 Set
60 mins
@10
Day 5
1
Run
1 Set
10 mins
@8.5
2
Leg Extension
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8.5
@8.5
@8.5
@8.5
3
Hack Squat
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
4
Leg Press
3 Sets
10 Reps
@6.5
5
Walking Lunge
4 Sets
10 Reps
@10
6
Reverse Lunge (Bodyweight)
1 Set
10 Reps
7
Run
1 Set
60 mins
@7
Day 1
1
Run
1 Set
10 mins
@8
2
Bus Driver
2 Sets
1 Set
1 Set
1 mins
3 mins
5 mins
@9
@9
@9
3
Upright Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8
@8
@8
@8
6
Russian Twist
3 Sets
10 Reps
@8.5
7
Run
1 Set
45 mins
@9.5
Day 2
1
Run
1 Set
10 mins
@8
2
Seated Hamstring Curl
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
3
Nordic Curl
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@6
@6.5
@7
4
Step-Up (Weighted)
3 Sets
10 Reps
@8
5
Run
1 Set
60 mins
@8
Day 3
1
Run
1 Set
10 mins
@8
2
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
3
T-Bar Row
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
4
Tempo Deadlift
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6.5
@6.5
@7
@10
5
Spider Curl
2 Sets
1 Set
10 Reps
10 Reps
@6
@7
6
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@6.5
@8
@9
7
Forearm Twist
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6.5
@8
@10
8
Run
1 Set
60 mins
@10
Day 4
1
Run
1 Set
10 mins
@8
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@6.5
@7
@8.5
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
18 Reps
8 Reps
6 Reps
@6.5
@7
@8
@8.5
4
Decline Bench Press (Barbell)
3 Sets
10 Reps
@8.5
5
Pec Deck (Machine)
2 Sets
@10
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@6
@6.5
@7
@8
7
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
8
Run
1 Set
60 mins
@10
Day 5
1
Run
1 Set
10 mins
@8.5
2
Leg Extension
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8.5
@8.5
@8.5
@8.5
3
Hack Squat
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
4
Leg Press
3 Sets
10 Reps
@6.5
5
Walking Lunge
4 Sets
10 Reps
@10
6
Reverse Lunge (Bodyweight)
1 Set
10 Reps
7
Run
1 Set
60 mins
@7
Day 1
1
Run
1 Set
10 mins
@8
2
Bus Driver
2 Sets
1 Set
1 Set
1 mins
3 mins
5 mins
@9
@9
@9
3
Upright Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8
@8
@8
@8
6
Russian Twist
3 Sets
10 Reps
@8.5
7
Run
1 Set
45 mins
@9.5
Day 2
1
Run
1 Set
10 mins
@8
2
Seated Hamstring Curl
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
3
Nordic Curl
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@6
@6.5
@7
4
Step-Up (Weighted)
3 Sets
10 Reps
@8
5
Run
1 Set
60 mins
@8
Day 3
1
Run
1 Set
10 mins
@8
2
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
3
T-Bar Row
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
4
Tempo Deadlift
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6.5
@6.5
@7
@10
5
Spider Curl
2 Sets
1 Set
10 Reps
10 Reps
@6
@7
6
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@6.5
@8
@9
7
Forearm Twist
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6.5
@8
@10
8
Run
1 Set
60 mins
@10
Day 4
1
Run
1 Set
10 mins
@8
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@6.5
@7
@8.5
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
18 Reps
8 Reps
6 Reps
@6.5
@7
@8
@8.5
4
Decline Bench Press (Barbell)
3 Sets
10 Reps
@8.5
5
Pec Deck (Machine)
2 Sets
@10
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@6
@6.5
@7
@8
7
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
8
Run
1 Set
60 mins
@10
Day 5
1
Run
1 Set
10 mins
@8.5
2
Leg Extension
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8.5
@8.5
@8.5
@8.5
3
Hack Squat
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
4
Leg Press
3 Sets
10 Reps
@6.5
5
Walking Lunge
4 Sets
10 Reps
@10
6
Reverse Lunge (Bodyweight)
1 Set
10 Reps
7
Run
1 Set
60 mins
@7
Day 1
1
Run
1 Set
10 mins
@8
2
Bus Driver
2 Sets
1 Set
1 Set
1 mins
3 mins
5 mins
@9
@9
@9
3
Upright Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8
@8
@8
@8
6
Russian Twist
3 Sets
10 Reps
@8.5
7
Run
1 Set
45 mins
@9.5
Day 2
1
Run
1 Set
10 mins
@8
2
Seated Hamstring Curl
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
3
Nordic Curl
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@6
@6.5
@7
4
Step-Up (Weighted)
3 Sets
10 Reps
@8
5
Run
1 Set
60 mins
@8
Day 3
1
Run
1 Set
10 mins
@8
2
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
3
T-Bar Row
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
4
Tempo Deadlift
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6.5
@6.5
@7
@10
5
Spider Curl
2 Sets
1 Set
10 Reps
10 Reps
@6
@7
6
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@6.5
@8
@9
7
Forearm Twist
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6.5
@8
@10
8
Run
1 Set
60 mins
@10
Day 4
1
Run
1 Set
10 mins
@8
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@6.5
@7
@8.5
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
18 Reps
8 Reps
6 Reps
@6.5
@7
@8
@8.5
4
Decline Bench Press (Barbell)
3 Sets
10 Reps
@8.5
5
Pec Deck (Machine)
2 Sets
@10
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@6
@6.5
@7
@8
7
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
8
Run
1 Set
60 mins
@10
Day 5
1
Run
1 Set
10 mins
@8.5
2
Leg Extension
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8.5
@8.5
@8.5
@8.5
3
Hack Squat
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
4
Leg Press
3 Sets
10 Reps
@6.5
5
Walking Lunge
4 Sets
10 Reps
@10
6
Reverse Lunge (Bodyweight)
1 Set
10 Reps
7
Run
1 Set
60 mins
@7
Day 2
1
Seated Hamstring Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@9
@9
@9
@9
2
Bulgarian Split Squat (Bodyweight)
3 Sets
10 Reps
@9
3
Lunge (Barbell)
4 Sets
10 Reps
@8
4
Prowler Push
4 Sets
2 mins
@9.5
Day 1
1
Run
1 Set
10 mins
2
Behind-the-Neck Push Press
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@6
@6.5
@7.5
@10
3
Lateral Raise (Machine)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@7
@7
4
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@7.5
@7.5
@7.5
@10
5
Band Pull Apart
4 Sets
10 Reps
@6
6
Battle Ropes
1 Set
@10
7
Run
1 Set
60 mins
@6.5
Day 3
1
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@9
2
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@9
3
Pull-Up (Assisted)
3 Sets
10 Reps
@10
4
Deadlift (Paused)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7.5
@8
@10
5
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Run
1 Set
60 mins
Day 4
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
@10
@10
@10
@10
2
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@6.5
@8
@7.5
@8
3
Decline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@8
@8
@8
@8
4
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@10
5
Pec Deck (Machine)
3 Sets
@10
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
7
Run
1 Set
60 mins
Day 5
1
Leg Extension
3 Sets
10 Reps
@10
2
Hack Squat
2 Sets
1 Set
5 Reps
@10
@6
3
Bulgarian Split Squat (Bodyweight)
3 Sets
10 Reps
@7
4
Walking Lunge
3 Sets
20 Reps
@10
Day 2
1
Tempo Bulgarian Splits Squats
3 Sets
10 Reps
@9
2
Staggered Trap Bar
1 Set
2 Sets
4 Reps
4 Reps
@9
@10
3
Driving Pin Squat
3 Sets
5 Reps
@10
4
Single Leg Romanian Deadlift
3 Sets
10 Reps
@8
Day 1
1
Run
1 Set
60 mins
Day 4
1
Wood Chop
3 Sets
10 Reps
@9
2
Russian Twist
3 Sets
20 Reps
@8.5
3
Med Ball Slam
3 Sets
10 Reps
@9.5
4
Walkout Plank
3 Sets
5 Reps
@10
5
Landmine Twist
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
6
Run
1 Set
60 mins
Day 3
1
Reverse Medicine Ball Throw
1 Set
2 Sets
10 Reps
10 Reps
@9.5
@8
2
Medicine Ball Punch
2 Sets
2 Sets
10 Reps
10 Reps
@9.5
@9
3
Medicine Ball Hook
3 Sets
10 Reps
@9
4
Kettlebell Twist
3 Sets
2 mins
@10
5
Run
1 Set
60 mins
Day 5
1
Forearm Twist
3 Sets
@10
2
Hack Squat
3 Sets
@10
3
Pec Deck (Machine)
3 Sets
@10
4
Seated Row (Cable)
3 Sets
@10
5
Run
1 Set
60 mins
@8.5
Day 1
1
Run
1 Set
10 mins
2
Behind-the-Neck Push Press
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@6
@6.5
@7.5
@10
3
Lateral Raise (Machine)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@7
@7
4
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@7.5
@7.5
@7.5
@10
5
Band Pull Apart
4 Sets
10 Reps
@6
6
Battle Ropes
1 Set
@10
7
Run
1 Set
60 mins
@6.5
Day 2
1
Seated Hamstring Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@9
@9
@9
@9
2
Bulgarian Split Squat (Bodyweight)
3 Sets
10 Reps
@9
3
Lunge (Barbell)
4 Sets
10 Reps
@8
4
Prowler Push
4 Sets
2 mins
@9.5
Day 3
1
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@9
2
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@9
3
Pull-Up (Assisted)
3 Sets
10 Reps
@10
4
Deadlift (Paused)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7.5
@8
@10
5
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Run
1 Set
60 mins
Day 4
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
@10
@10
@10
@10
2
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@6.5
@8
@7.5
@8
3
Decline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@8
@8
@8
@8
4
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@10
5
Pec Deck (Machine)
3 Sets
@10
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
7
Run
1 Set
60 mins
Day 5
1
Leg Extension
3 Sets
10 Reps
@10
2
Hack Squat
2 Sets
1 Set
5 Reps
@10
@6
3
Bulgarian Split Squat (Bodyweight)
3 Sets
10 Reps
@7
4
Walking Lunge
3 Sets
20 Reps
@10
Day 1
1
Run
1 Set
60 mins
Day 2
1
Tempo Bulgarian Splits Squats
3 Sets
10 Reps
@9
2
Staggered Trap Bar
1 Set
2 Sets
4 Reps
4 Reps
@9
@10
3
Driving Pin Squat
3 Sets
5 Reps
@10
4
Single Leg Romanian Deadlift
3 Sets
10 Reps
@8
Day 3
1
Reverse Medicine Ball Throw
1 Set
2 Sets
10 Reps
10 Reps
@9.5
@8
2
Medicine Ball Punch
2 Sets
2 Sets
10 Reps
10 Reps
@9.5
@9
3
Medicine Ball Hook
3 Sets
10 Reps
@9
4
Kettlebell Twist
3 Sets
2 mins
@10
5
Run
1 Set
60 mins
Day 4
1
Wood Chop
3 Sets
10 Reps
@9
2
Russian Twist
3 Sets
20 Reps
@8.5
3
Med Ball Slam
3 Sets
10 Reps
@9.5
4
Walkout Plank
3 Sets
5 Reps
@10
5
Landmine Twist
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
6
Run
1 Set
60 mins
Day 5
1
Forearm Twist
3 Sets
@10
2
Hack Squat
3 Sets
@10
3
Pec Deck (Machine)
3 Sets
@10
4
Seated Row (Cable)
3 Sets
@10
5
Run
1 Set
60 mins
@8.5