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Embrace The Suck
by Jake M.
5 athletes joined
Program Description
Hybrid athlete style, high volume training. 60% 1RM for all GVT sets.
Program Overview
Level
Advanced
Goal
Athletics, Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Mar 22, 2024 11:53
Last Edited
Jun 13, 2024 03:44
down_app
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
75%
2
Hip Thrust (Barbell)
6 Sets
10 Reps
3
Leg Extension
3 Sets
3 Sets
12 Reps
8 Reps
4A
Leg Extension
3 Sets
AMRAP
5
Stiff Leg Deadlift
5 Sets
10 Reps
6A
Walking Lunge (Dumbbell)
4 Sets
15 Reps
6B
Squat (Barbell)
4 Sets
AMRAP
Day 3
1
Deadlift (Barbell)
10 Sets
10 Reps
2A
Pull-Up (Bodyweight)
4 Sets
AMRAP
2B
Lat Pulldown
4 Sets
10-12 Reps
3
One Arm Bent Over Row
4 Sets
8-10 Reps
4
Seated Row (Cable)
3 Sets
12-15 Reps
5A
Bicep Curl (Dumbbell)
4 Sets
6-8 Reps
5B
Hammer Curl
4 Sets
AMRAP
6
Hanging Leg Raise
4 Sets
15-20 Reps
Day 4
1A
Leg Extension
4 Sets
10-12 Reps
1B
Leg Curl
4 Sets
10-12 Reps
2
Goblet Squat
4 Sets
10-12 Reps
3
Bulgarian Split Squat (Dumbbell)
6 Sets
10 Reps
4
Seated Calf Raise
4 Sets
15-20 Reps
5
Sissy Squat
4 Sets
AMRAP
6
Walking Lunge (Dumbbell)
4 Sets
15 Reps
Day 5
1
Overhead Press (Barbell)
4 Sets
8 Reps
2A
Arnold Press
4 Sets
8 Reps
2B
Seated Shoulder Press (Dumbbell)
4 Sets
AMRAP
3
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
4A
Shrug (Dumbbell)
4 Sets
10-12 Reps
4B
Face Pull
4 Sets
12-15 Reps
5
Bicep Curl (Barbell)
6 Sets
10-12 Reps
6
Bench Press (Close Grip)
6 Sets
10-12 Reps
Day 6
1
Squat (Barbell)
10 Sets
10 Reps
2
Leg Extension
3 Sets
3 Sets
12 Reps
8 Reps
3A
Leg Extension
3 Sets
AMRAP
4
Leg Curl
4 Sets
12-15 Reps
5
Sissy Squat
4 Sets
AMRAP
6
Seated Calf Raise
6 Sets
15-20 Reps
7
Hanging Leg Raise
4 Sets
15-20 Reps
Day 1
1
Bench Press (Barbell)
10 Sets
10 Reps
60%
2
Incline Chest Fly (Dumbbell)
4 Sets
12-15 Reps
3
Dip (Weighted)
4 Sets
15-20 Reps
4
Floor Press (Dumbbell)
3 Sets
8-10 Reps
5
Tricep Rope Push Down (Cable)
4 Sets
12-15 Reps
6
Push Up
10 Sets
15 Reps
7
Hanging Leg Raise
4 Sets
15-20 Reps
Day 1
1
Chest Press (Machine)
5 Sets
8-10 Reps
2
Incline Bench Press (Barbell)
4 Sets
8-10 Reps
3
Chest Fly (Machine)
4 Sets
12-15 Reps
4
Overhead Press (Barbell)
4 Sets
8-10 Reps
5A
Upright Row (Barbell)
3 Sets
15-20 Reps
5B
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
5C
Shrug (Dumbbell)
3 Sets
15-20 Reps
6
Dip (Bodyweight)
4 Sets
AMRAP
7
Hanging Leg Raise
4 Sets
15-20 Reps
Day 2
1
Squat (Barbell)
3 Sets
8-10 Reps
2
Squat (Barbell)
3 Sets
3 Reps
3
Leg Extension
6 Sets
15 Reps
4
Goblet Squat
4 Sets
10-12 Reps
5
Walking Lunge (Dumbbell)
4 Sets
15 Reps
6
Standing Calf Raise
4 Sets
15-20 Reps
7
Sissy Squat
4 Sets
AMRAP
Day 3
1
Deadlift (Barbell)
5 Sets
5 Reps
80%
2
Back Extension (Weighted)
4 Sets
15-20 Reps
3A
Pendlay Row
3 Sets
8-10 Reps
3B
Dumbbell Row
3 Sets
10-12 Reps
4
Pull-Up (Bodyweight)
4 Sets
AMRAP
5
Lying Pullover (Cable)
4 Sets
15-20 Reps
6A
Preacher Curl (Barbell)
4 Sets
10-12 Reps
6B
Bicep Curl (Cable)
4 Sets
12-15 Reps
7
Hanging Leg Raise
4 Sets
15-20 Reps
Day 4
1
Hip Thrust (Barbell)
2 Sets
10 Reps
2
Hip Thrust (Barbell)
5 Sets
5 Reps
3
Leg Curl
6 Sets
12-15 Reps
4
Stiff Leg Deadlift
4 Sets
8-10 Reps
5
Goblet Squat
4 Sets
10-12 Reps
6
Belt Squat
4 Sets
20 Reps
7
Walking Lunge (Dumbbell)
3 Sets
15 Reps
8
Standing Calf Raise
4 Sets
15-20 Reps
Day 5
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Pendlay Row
4 Sets
8-10 Reps
3
Floor Press (Barbell)
4 Sets
8-10 Reps
4
Lat Pulldown
5 Sets
12-15 Reps
5
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
6
Pull-Up (Bodyweight)
4 Sets
AMRAP
7
Push Up
10 Sets
15 Reps
8
Hanging Leg Raise
4 Sets
15-20 Reps
Day 6
1
Squat (Barbell)
5 Sets
5 Reps
75%
2
Bulgarian Split Squat (Dumbbell)
5 Sets
10 Reps
3
Leg Extension
3 Sets
3 Sets
12 Reps
8 Reps
4
Leg Extension
3 Sets
AMRAP
5
Lying Leg Curl
5 Sets
12-15 Reps
6
Tricep Rope Push Down (Cable)
4 Sets
12-15 Reps
7
Bicep Curl (Dumbbell)
4 Sets
10-12 Reps
8
Reverse Wrist Curl (Barbell)
4 Sets
10-12 Reps
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
75%
2
Hip Thrust (Barbell)
6 Sets
10 Reps
3
Leg Extension
3 Sets
3 Sets
12 Reps
8 Reps
4A
Leg Extension
3 Sets
AMRAP
5
Stiff Leg Deadlift
5 Sets
10 Reps
6A
Walking Lunge (Dumbbell)
4 Sets
15 Reps
6B
Squat (Barbell)
4 Sets
AMRAP
Day 4
1A
Leg Extension
4 Sets
10-12 Reps
1B
Leg Curl
4 Sets
10-12 Reps
2
Goblet Squat
4 Sets
10-12 Reps
3
Bulgarian Split Squat (Dumbbell)
6 Sets
10 Reps
4
Seated Calf Raise
4 Sets
15-20 Reps
5
Sissy Squat
4 Sets
AMRAP
6
Walking Lunge (Dumbbell)
4 Sets
15 Reps
Day 5
1
Overhead Press (Barbell)
4 Sets
8 Reps
2A
Arnold Press
4 Sets
8 Reps
2B
Seated Shoulder Press (Dumbbell)
4 Sets
AMRAP
3
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
4A
Shrug (Dumbbell)
4 Sets
10-12 Reps
4B
Face Pull
4 Sets
12-15 Reps
5
Bicep Curl (Barbell)
6 Sets
10-12 Reps
6
Bench Press (Close Grip)
6 Sets
10-12 Reps
Day 1
1
Bench Press (Barbell)
10 Sets
6 Reps
2
Incline Chest Fly (Dumbbell)
4 Sets
12-15 Reps
3
Dip (Weighted)
4 Sets
15-20 Reps
4
Floor Press (Dumbbell)
3 Sets
8-10 Reps
5
Tricep Rope Push Down (Cable)
4 Sets
12-15 Reps
6
Push Up
10 Sets
15 Reps
7
Hanging Leg Raise
4 Sets
15-20 Reps
Day 3
1
Deadlift (Barbell)
10 Sets
6 Reps
2A
Pull-Up (Bodyweight)
4 Sets
AMRAP
2B
Lat Pulldown
4 Sets
10-12 Reps
3
One Arm Bent Over Row
4 Sets
8-10 Reps
4
Seated Row (Cable)
3 Sets
12-15 Reps
5A
Bicep Curl (Dumbbell)
4 Sets
6-8 Reps
5B
Hammer Curl
4 Sets
AMRAP
6
Hanging Leg Raise
4 Sets
15-20 Reps
Day 6
1
Squat (Barbell)
10 Sets
6 Reps
2
Leg Extension
3 Sets
3 Sets
12 Reps
8 Reps
3A
Leg Extension
3 Sets
AMRAP
4
Leg Curl
4 Sets
12-15 Reps
5
Sissy Squat
4 Sets
AMRAP
6
Seated Calf Raise
6 Sets
15-20 Reps
7
Hanging Leg Raise
4 Sets
15-20 Reps
Day 1
1
Chest Press (Machine)
5 Sets
8-10 Reps
2
Incline Bench Press (Barbell)
4 Sets
8-10 Reps
3
Chest Fly (Machine)
4 Sets
12-15 Reps
4
Overhead Press (Barbell)
4 Sets
8-10 Reps
5A
Upright Row (Barbell)
3 Sets
15-20 Reps
5B
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
5C
Shrug (Dumbbell)
3 Sets
15-20 Reps
6
Dip (Bodyweight)
4 Sets
AMRAP
7
Hanging Leg Raise
4 Sets
15-20 Reps
Day 2
1
Squat (Barbell)
3 Sets
8-10 Reps
2
Squat (Barbell)
3 Sets
3 Reps
3
Leg Extension
6 Sets
15 Reps
4
Goblet Squat
4 Sets
10-12 Reps
5
Walking Lunge (Dumbbell)
4 Sets
15 Reps
6
Standing Calf Raise
4 Sets
15-20 Reps
7
Sissy Squat
4 Sets
AMRAP
Day 3
1
Deadlift (Barbell)
5 Sets
5 Reps
80%
2
Back Extension (Weighted)
4 Sets
15-20 Reps
3A
Pendlay Row
3 Sets
8-10 Reps
3B
Dumbbell Row
3 Sets
10-12 Reps
4
Pull-Up (Bodyweight)
4 Sets
AMRAP
5
Lying Pullover (Cable)
4 Sets
15-20 Reps
6A
Preacher Curl (Barbell)
4 Sets
10-12 Reps
6B
Bicep Curl (Cable)
4 Sets
12-15 Reps
7
Hanging Leg Raise
4 Sets
15-20 Reps
Day 4
1
Hip Thrust (Barbell)
2 Sets
10 Reps
2
Hip Thrust (Barbell)
5 Sets
5 Reps
3
Leg Curl
6 Sets
12-15 Reps
4
Stiff Leg Deadlift
4 Sets
8-10 Reps
5
Goblet Squat
4 Sets
10-12 Reps
6
Belt Squat
4 Sets
20 Reps
7
Walking Lunge (Dumbbell)
3 Sets
15 Reps
8
Standing Calf Raise
4 Sets
15-20 Reps
Day 5
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Pendlay Row
4 Sets
8-10 Reps
3
Floor Press (Barbell)
4 Sets
8-10 Reps
4
Lat Pulldown
5 Sets
12-15 Reps
5
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
6
Pull-Up (Bodyweight)
4 Sets
AMRAP
7
Push Up
10 Sets
15 Reps
8
Hanging Leg Raise
4 Sets
15-20 Reps
Day 6
1
Squat (Barbell)
5 Sets
5 Reps
75%
2
Bulgarian Split Squat (Dumbbell)
5 Sets
10 Reps
3
Leg Extension
3 Sets
3 Sets
12 Reps
8 Reps
4
Leg Extension
3 Sets
AMRAP
5
Lying Leg Curl
5 Sets
12-15 Reps
6
Tricep Rope Push Down (Cable)
4 Sets
12-15 Reps
7
Bicep Curl (Dumbbell)
4 Sets
10-12 Reps
8
Reverse Wrist Curl (Barbell)
4 Sets
10-12 Reps
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
75%
2
Hip Thrust (Barbell)
6 Sets
10 Reps
3
Leg Extension
3 Sets
3 Sets
12 Reps
8 Reps
4A
Leg Extension
3 Sets
AMRAP
5
Stiff Leg Deadlift
5 Sets
10 Reps
6A
Walking Lunge (Dumbbell)
4 Sets
15 Reps
6B
Squat (Barbell)
4 Sets
AMRAP
Day 4
1A
Leg Extension
4 Sets
10-12 Reps
1B
Leg Curl
4 Sets
10-12 Reps
2
Goblet Squat
4 Sets
10-12 Reps
3
Bulgarian Split Squat (Dumbbell)
6 Sets
10 Reps
4
Seated Calf Raise
4 Sets
15-20 Reps
5
Sissy Squat
4 Sets
AMRAP
6
Walking Lunge (Dumbbell)
4 Sets
15 Reps
Day 5
1
Overhead Press (Barbell)
4 Sets
8 Reps
2A
Arnold Press
4 Sets
8 Reps
2B
Seated Shoulder Press (Dumbbell)
4 Sets
AMRAP
3
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
4A
Shrug (Dumbbell)
4 Sets
10-12 Reps
4B
Face Pull
4 Sets
12-15 Reps
5
Bicep Curl (Barbell)
6 Sets
10-12 Reps
6
Bench Press (Close Grip)
6 Sets
10-12 Reps
Day 1
1
Bench Press (Barbell)
10 Sets
4 Reps
2
Incline Chest Fly (Dumbbell)
4 Sets
12-15 Reps
3
Dip (Weighted)
4 Sets
15-20 Reps
4
Floor Press (Dumbbell)
3 Sets
8-10 Reps
5
Tricep Rope Push Down (Cable)
4 Sets
12-15 Reps
6
Push Up
10 Sets
15 Reps
7
Hanging Leg Raise
4 Sets
15-20 Reps
Day 3
1
Deadlift (Barbell)
10 Sets
4 Reps
2A
Pull-Up (Bodyweight)
4 Sets
AMRAP
2B
Lat Pulldown
4 Sets
10-12 Reps
3
One Arm Bent Over Row
4 Sets
8-10 Reps
4
Seated Row (Cable)
3 Sets
12-15 Reps
5A
Bicep Curl (Dumbbell)
4 Sets
6-8 Reps
5B
Hammer Curl
4 Sets
AMRAP
6
Hanging Leg Raise
4 Sets
15-20 Reps
Day 6
1
Squat (Barbell)
10 Sets
4 Reps
2
Leg Extension
3 Sets
3 Sets
12 Reps
8 Reps
3A
Leg Extension
3 Sets
AMRAP
4
Leg Curl
4 Sets
12-15 Reps
5
Sissy Squat
4 Sets
AMRAP
6
Seated Calf Raise
6 Sets
15-20 Reps
7
Hanging Leg Raise
4 Sets
15-20 Reps
Day 1
1
Chest Press (Machine)
5 Sets
8-10 Reps
2
Incline Bench Press (Barbell)
4 Sets
8-10 Reps
3
Chest Fly (Machine)
4 Sets
12-15 Reps
4
Overhead Press (Barbell)
4 Sets
8-10 Reps
5A
Upright Row (Barbell)
3 Sets
15-20 Reps
5B
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
5C
Shrug (Dumbbell)
3 Sets
15-20 Reps
6
Dip (Bodyweight)
4 Sets
AMRAP
7
Hanging Leg Raise
4 Sets
15-20 Reps
Day 2
1
Squat (Barbell)
3 Sets
8-10 Reps
2
Squat (Barbell)
3 Sets
3 Reps
3
Leg Extension
6 Sets
15 Reps
4
Goblet Squat
4 Sets
10-12 Reps
5
Walking Lunge (Dumbbell)
4 Sets
15 Reps
6
Standing Calf Raise
4 Sets
15-20 Reps
7
Sissy Squat
4 Sets
AMRAP
Day 3
1
Deadlift (Barbell)
5 Sets
5 Reps
80%
2
Back Extension (Weighted)
4 Sets
15-20 Reps
3A
Pendlay Row
3 Sets
8-10 Reps
3B
Dumbbell Row
3 Sets
10-12 Reps
4
Pull-Up (Bodyweight)
4 Sets
AMRAP
5
Lying Pullover (Cable)
4 Sets
15-20 Reps
6A
Preacher Curl (Barbell)
4 Sets
10-12 Reps
6B
Bicep Curl (Cable)
4 Sets
12-15 Reps
7
Hanging Leg Raise
4 Sets
15-20 Reps
Day 4
1
Hip Thrust (Barbell)
2 Sets
10 Reps
2
Hip Thrust (Barbell)
5 Sets
5 Reps
3
Leg Curl
6 Sets
12-15 Reps
4
Stiff Leg Deadlift
4 Sets
8-10 Reps
5
Goblet Squat
4 Sets
10-12 Reps
6
Belt Squat
4 Sets
20 Reps
7
Walking Lunge (Dumbbell)
3 Sets
15 Reps
8
Standing Calf Raise
4 Sets
15-20 Reps
Day 5
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Pendlay Row
4 Sets
8-10 Reps
3
Floor Press (Barbell)
4 Sets
8-10 Reps
4
Lat Pulldown
5 Sets
12-15 Reps
5
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
6
Pull-Up (Bodyweight)
4 Sets
AMRAP
7
Push Up
10 Sets
15 Reps
8
Hanging Leg Raise
4 Sets
15-20 Reps
Day 6
1
Squat (Barbell)
5 Sets
5 Reps
75%
2
Bulgarian Split Squat (Dumbbell)
5 Sets
10 Reps
3
Leg Extension
3 Sets
3 Sets
12 Reps
8 Reps
4
Leg Extension
3 Sets
AMRAP
5
Lying Leg Curl
5 Sets
12-15 Reps
6
Tricep Rope Push Down (Cable)
4 Sets
12-15 Reps
7
Bicep Curl (Dumbbell)
4 Sets
10-12 Reps
8
Reverse Wrist Curl (Barbell)
4 Sets
10-12 Reps
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
75%
2
Hip Thrust (Barbell)
6 Sets
10 Reps
3
Leg Extension
3 Sets
3 Sets
12 Reps
8 Reps
4A
Leg Extension
3 Sets
AMRAP
5
Stiff Leg Deadlift
5 Sets
10 Reps
6A
Walking Lunge (Dumbbell)
4 Sets
15 Reps
6B
Squat (Barbell)
4 Sets
AMRAP
Day 4
1A
Leg Extension
4 Sets
10-12 Reps
1B
Leg Curl
4 Sets
10-12 Reps
2
Goblet Squat
4 Sets
10-12 Reps
3
Bulgarian Split Squat (Dumbbell)
6 Sets
10 Reps
4
Seated Calf Raise
4 Sets
15-20 Reps
5
Sissy Squat
4 Sets
AMRAP
6
Walking Lunge (Dumbbell)
4 Sets
15 Reps
Day 5
1
Overhead Press (Barbell)
4 Sets
8 Reps
2A
Arnold Press
4 Sets
8 Reps
2B
Seated Shoulder Press (Dumbbell)
4 Sets
AMRAP
3
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
4A
Shrug (Dumbbell)
4 Sets
10-12 Reps
4B
Face Pull
4 Sets
12-15 Reps
5
Bicep Curl (Barbell)
6 Sets
10-12 Reps
6
Bench Press (Close Grip)
6 Sets
10-12 Reps
Day 1
1
Bench Press (Barbell)
10 Sets
3 Reps
2
Incline Chest Fly (Dumbbell)
4 Sets
12-15 Reps
3
Dip (Weighted)
4 Sets
15-20 Reps
4
Floor Press (Dumbbell)
3 Sets
8-10 Reps
5
Tricep Rope Push Down (Cable)
4 Sets
12-15 Reps
6
Push Up
10 Sets
15 Reps
7
Hanging Leg Raise
4 Sets
15-20 Reps
Day 3
1
Deadlift (Barbell)
10 Sets
3 Reps
2A
Pull-Up (Bodyweight)
4 Sets
AMRAP
2B
Lat Pulldown
4 Sets
10-12 Reps
3
One Arm Bent Over Row
4 Sets
8-10 Reps
4
Seated Row (Cable)
3 Sets
12-15 Reps
5A
Bicep Curl (Dumbbell)
4 Sets
6-8 Reps
5B
Hammer Curl
4 Sets
AMRAP
6
Hanging Leg Raise
4 Sets
15-20 Reps
Day 6
1
Squat (Barbell)
10 Sets
3 Reps
2
Leg Extension
3 Sets
3 Sets
12 Reps
8 Reps
3A
Leg Extension
3 Sets
AMRAP
4
Leg Curl
4 Sets
12-15 Reps
5
Sissy Squat
4 Sets
AMRAP
6
Seated Calf Raise
6 Sets
15-20 Reps
7
Hanging Leg Raise
4 Sets
15-20 Reps
Day 1
1
Chest Press (Machine)
5 Sets
8-10 Reps
2
Incline Bench Press (Barbell)
4 Sets
8-10 Reps
3
Chest Fly (Machine)
4 Sets
12-15 Reps
4
Overhead Press (Barbell)
4 Sets
8-10 Reps
5A
Upright Row (Barbell)
3 Sets
15-20 Reps
5B
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
5C
Shrug (Dumbbell)
3 Sets
15-20 Reps
6
Dip (Bodyweight)
4 Sets
AMRAP
7
Hanging Leg Raise
4 Sets
15-20 Reps
Day 2
1
Squat (Barbell)
3 Sets
8-10 Reps
2
Squat (Barbell)
3 Sets
3 Reps
3
Leg Extension
6 Sets
15 Reps
4
Goblet Squat
4 Sets
10-12 Reps
5
Walking Lunge (Dumbbell)
4 Sets
15 Reps
6
Standing Calf Raise
4 Sets
15-20 Reps
7
Sissy Squat
4 Sets
AMRAP
Day 3
1
Deadlift (Barbell)
5 Sets
5 Reps
80%
2
Back Extension (Weighted)
4 Sets
15-20 Reps
3A
Pendlay Row
3 Sets
8-10 Reps
3B
Dumbbell Row
3 Sets
10-12 Reps
4
Pull-Up (Bodyweight)
4 Sets
AMRAP
5
Lying Pullover (Cable)
4 Sets
15-20 Reps
6A
Preacher Curl (Barbell)
4 Sets
10-12 Reps
6B
Bicep Curl (Cable)
4 Sets
12-15 Reps
7
Hanging Leg Raise
4 Sets
15-20 Reps
Day 4
1
Hip Thrust (Barbell)
2 Sets
10 Reps
2
Hip Thrust (Barbell)
5 Sets
5 Reps
3
Leg Curl
6 Sets
12-15 Reps
4
Stiff Leg Deadlift
4 Sets
8-10 Reps
5
Goblet Squat
4 Sets
10-12 Reps
6
Belt Squat
4 Sets
20 Reps
7
Walking Lunge (Dumbbell)
3 Sets
15 Reps
8
Standing Calf Raise
4 Sets
15-20 Reps
Day 5
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Pendlay Row
4 Sets
8-10 Reps
3
Floor Press (Barbell)
4 Sets
8-10 Reps
4
Lat Pulldown
5 Sets
12-15 Reps
5
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
6
Pull-Up (Bodyweight)
4 Sets
AMRAP
7
Push Up
10 Sets
15 Reps
8
Hanging Leg Raise
4 Sets
15-20 Reps
Day 6
1
Squat (Barbell)
5 Sets
5 Reps
75%
2
Bulgarian Split Squat (Dumbbell)
5 Sets
10 Reps
3
Leg Extension
3 Sets
3 Sets
12 Reps
8 Reps
4
Leg Extension
3 Sets
AMRAP
5
Lying Leg Curl
5 Sets
12-15 Reps
6
Tricep Rope Push Down (Cable)
4 Sets
12-15 Reps
7
Bicep Curl (Dumbbell)
4 Sets
10-12 Reps
8
Reverse Wrist Curl (Barbell)
4 Sets
10-12 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
2
Bench Press (Dumbbell)
4 Sets
8-10 Reps
3A
Skull Crusher
3 Sets
12-15 Reps
3B
Single Arm Overhead Tricep Extension
3 Sets
10-12 Reps
4
Chest Fly (Cable)
4 Sets
12-15 Reps
5
Landmine Press
4 Sets
12-15 Reps
6
Push Up
1 Set
100 Reps
7
Hanging Leg Raise
4 Sets
15-20 Reps
Day 2
1
Leg Extension
3 Sets
3 Sets
12 Reps
8 Reps
2A
Leg Extension
3 Sets
AMRAP
3
Lying Leg Curl
4 Sets
12-15 Reps
4
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
5
Hip Thrust (Barbell)
4 Sets
10 Reps
6
Standing Calf Raise
4 Sets
15-20 Reps
7
Walking Lunge (Dumbbell)
3 Sets
15 Reps
8
Squat (Barbell)
3 Sets
AMRAP
Day 3
1
Deadlift (Barbell)
4 Sets
6 Reps
2A
Pull-Up (Bodyweight)
4 Sets
AMRAP
2B
Lat Pulldown
4 Sets
10-12 Reps
3
Pendlay Row
4 Sets
8-10 Reps
4A
Lying Pullover (Cable)
4 Sets
10-12 Reps
4B
Seated Row (Cable)
4 Sets
10-12 Reps
5
Preacher Curl (Barbell)
3 Sets
12-15 Reps
6
Bicep Curl (Cable)
4 Sets
10-12 Reps
7
Hanging Leg Raise
4 Sets
15-20 Reps
Day 4
1
Squat (Barbell)
4 Sets
6 Reps
2A
Leg Curl
4 Sets
12-15 Reps
2B
Stiff Leg Deadlift
4 Sets
10-12 Reps
3
Walking Lunge (Dumbbell)
3 Sets
10 Reps
4
Leg Extension
3 Sets
3 Sets
12 Reps
8 Reps
5
Leg Extension
3 Sets
AMRAP
6
Seated Calf Raise
4 Sets
15-20 Reps
7
Goblet Squat
3 Sets
10-12 Reps
Day 5
1
Overhead Press (Barbell)
5 Sets
5 Reps
2
Overhead Press (Barbell)
2 Sets
10 Reps
3
Shrug (Dumbbell)
4 Sets
15-20 Reps
4
Bicep Curl (Dumbbell)
4 Sets
10-12 Reps
5
V-Handle Tricep Pushdown (Cable)
4 Sets
10-12 Reps
6
Lat Pulldown
4 Sets
10-12 Reps
7
Hanging Leg Raise
4 Sets
15-20 Reps
Day 6
1
Bench Press (Barbell)
3 Sets
5 Reps
85%
2
Deadlift (Barbell)
3 Sets
5 Reps
85%
3
Squat (Barbell)
3 Sets
5 Reps
85%
4
Dip (Weighted)
4 Sets
15-20 Reps
5
Pull-Up (Weighted)
4 Sets
AMRAP
Day 2
1
Leg Extension
3 Sets
3 Sets
12 Reps
8 Reps
2A
Leg Extension
3 Sets
AMRAP
3
Lying Leg Curl
4 Sets
12-15 Reps
4
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
5
Hip Thrust (Barbell)
4 Sets
10 Reps
6
Standing Calf Raise
4 Sets
15-20 Reps
7
Walking Lunge (Dumbbell)
3 Sets
15 Reps
8
Squat (Barbell)
3 Sets
AMRAP
Day 5
1
Overhead Press (Barbell)
5 Sets
5 Reps
2
Overhead Press (Barbell)
2 Sets
10 Reps
3
Shrug (Dumbbell)
4 Sets
15-20 Reps
4
Bicep Curl (Dumbbell)
4 Sets
10-12 Reps
5
V-Handle Tricep Pushdown (Cable)
4 Sets
10-12 Reps
6
Lat Pulldown
4 Sets
10-12 Reps
7
Hanging Leg Raise
4 Sets
15-20 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Bench Press (Dumbbell)
4 Sets
8-10 Reps
3A
Skull Crusher
3 Sets
12-15 Reps
3B
Single Arm Overhead Tricep Extension
3 Sets
10-12 Reps
4
Chest Fly (Cable)
4 Sets
12-15 Reps
5
Landmine Press
4 Sets
12-15 Reps
6
Push Up
1 Set
100 Reps
7
Hanging Leg Raise
4 Sets
15-20 Reps
Day 3
1
Deadlift (Barbell)
5 Sets
5 Reps
2A
Pull-Up (Bodyweight)
4 Sets
AMRAP
2B
Lat Pulldown
4 Sets
10-12 Reps
3
Pendlay Row
4 Sets
8-10 Reps
4A
Lying Pullover (Cable)
4 Sets
10-12 Reps
4B
Seated Row (Cable)
4 Sets
10-12 Reps
5
Preacher Curl (Barbell)
3 Sets
12-15 Reps
6
Bicep Curl (Cable)
4 Sets
10-12 Reps
7
Hanging Leg Raise
4 Sets
15-20 Reps
Day 4
1
Squat (Barbell)
5 Sets
5 Reps
2A
Leg Curl
4 Sets
12-15 Reps
2B
Stiff Leg Deadlift
4 Sets
10-12 Reps
3
Walking Lunge (Dumbbell)
3 Sets
10 Reps
4
Leg Extension
3 Sets
3 Sets
12 Reps
8 Reps
5
Leg Extension
3 Sets
AMRAP
6
Seated Calf Raise
4 Sets
15-20 Reps
7
Goblet Squat
3 Sets
10-12 Reps
Day 6
1
Bench Press (Barbell)
6 Sets
2 Reps
90%
2
Deadlift (Barbell)
6 Sets
2 Reps
90%
3
Squat (Barbell)
6 Sets
2 Reps
90%
4
Dip (Weighted)
4 Sets
15-20 Reps
5
Pull-Up (Weighted)
4 Sets
AMRAP
Day 2
1
Leg Extension
3 Sets
3 Sets
12 Reps
8 Reps
2A
Leg Extension
3 Sets
AMRAP
3
Lying Leg Curl
4 Sets
12-15 Reps
4
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
5
Hip Thrust (Barbell)
4 Sets
10 Reps
6
Standing Calf Raise
4 Sets
15-20 Reps
7
Walking Lunge (Dumbbell)
3 Sets
15 Reps
8
Squat (Barbell)
3 Sets
AMRAP
Day 5
1
Overhead Press (Barbell)
5 Sets
5 Reps
2
Overhead Press (Barbell)
2 Sets
10 Reps
3
Shrug (Dumbbell)
4 Sets
15-20 Reps
4
Bicep Curl (Dumbbell)
4 Sets
10-12 Reps
5
V-Handle Tricep Pushdown (Cable)
4 Sets
10-12 Reps
6
Lat Pulldown
4 Sets
10-12 Reps
7
Hanging Leg Raise
4 Sets
15-20 Reps
Day 1
1
Bench Press (Barbell)
6 Sets
3 Reps
2
Bench Press (Dumbbell)
4 Sets
8-10 Reps
3A
Skull Crusher
3 Sets
12-15 Reps
3B
Single Arm Overhead Tricep Extension
3 Sets
10-12 Reps
4
Chest Fly (Cable)
4 Sets
12-15 Reps
5
Landmine Press
4 Sets
12-15 Reps
6
Push Up
1 Set
100 Reps
7
Hanging Leg Raise
4 Sets
15-20 Reps
Day 3
1
Deadlift (Barbell)
6 Sets
3 Reps
2A
Pull-Up (Bodyweight)
4 Sets
AMRAP
2B
Lat Pulldown
4 Sets
10-12 Reps
3
Pendlay Row
4 Sets
8-10 Reps
4A
Lying Pullover (Cable)
4 Sets
10-12 Reps
4B
Seated Row (Cable)
4 Sets
10-12 Reps
5
Preacher Curl (Barbell)
3 Sets
12-15 Reps
6
Bicep Curl (Cable)
4 Sets
10-12 Reps
7
Hanging Leg Raise
4 Sets
15-20 Reps
Day 4
1
Squat (Barbell)
6 Sets
3 Reps
2A
Leg Curl
4 Sets
12-15 Reps
2B
Stiff Leg Deadlift
4 Sets
10-12 Reps
3
Walking Lunge (Dumbbell)
3 Sets
10 Reps
4
Leg Extension
3 Sets
3 Sets
12 Reps
8 Reps
5
Leg Extension
3 Sets
AMRAP
6
Seated Calf Raise
4 Sets
15-20 Reps
7
Goblet Squat
3 Sets
10-12 Reps
Day 6
1
Bench Press (Barbell)
4 Sets
6 Reps
70%
2
Deadlift (Barbell)
4 Sets
6 Reps
70%
3
Squat (Barbell)
4 Sets
6 Reps
70%
4
Dip (Weighted)
4 Sets
15-20 Reps
5
Pull-Up (Weighted)
4 Sets
AMRAP
Day 2
1
Leg Extension
3 Sets
3 Sets
12 Reps
8 Reps
2A
Leg Extension
3 Sets
AMRAP
3
Lying Leg Curl
4 Sets
12-15 Reps
4
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
5
Hip Thrust (Barbell)
4 Sets
10 Reps
6
Standing Calf Raise
4 Sets
15-20 Reps
7
Walking Lunge (Dumbbell)
3 Sets
15 Reps
8
Squat (Barbell)
3 Sets
AMRAP
Day 5
1
Overhead Press (Barbell)
5 Sets
5 Reps
2
Overhead Press (Barbell)
2 Sets
10 Reps
3
Shrug (Dumbbell)
4 Sets
15-20 Reps
4
Bicep Curl (Dumbbell)
4 Sets
10-12 Reps
5
V-Handle Tricep Pushdown (Cable)
4 Sets
10-12 Reps
6
Lat Pulldown
4 Sets
10-12 Reps
7
Hanging Leg Raise
4 Sets
15-20 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
2
Bench Press (Dumbbell)
4 Sets
8-10 Reps
3A
Skull Crusher
3 Sets
12-15 Reps
3B
Single Arm Overhead Tricep Extension
3 Sets
10-12 Reps
4
Chest Fly (Cable)
4 Sets
12-15 Reps
5
Landmine Press
4 Sets
12-15 Reps
6
Push Up
1 Set
100 Reps
7
Hanging Leg Raise
4 Sets
15-20 Reps
Day 3
1
Deadlift (Barbell)
4 Sets
10 Reps
2A
Pull-Up (Bodyweight)
4 Sets
AMRAP
2B
Lat Pulldown
4 Sets
10-12 Reps
3
Pendlay Row
4 Sets
8-10 Reps
4A
Lying Pullover (Cable)
4 Sets
10-12 Reps
4B
Seated Row (Cable)
4 Sets
10-12 Reps
5
Preacher Curl (Barbell)
3 Sets
12-15 Reps
6
Bicep Curl (Cable)
4 Sets
10-12 Reps
7
Hanging Leg Raise
4 Sets
15-20 Reps
Day 4
1
Squat (Barbell)
4 Sets
10 Reps
2A
Leg Curl
4 Sets
12-15 Reps
2B
Stiff Leg Deadlift
4 Sets
10-12 Reps
3
Walking Lunge (Dumbbell)
3 Sets
10 Reps
4
Leg Extension
3 Sets
3 Sets
12 Reps
8 Reps
5
Leg Extension
3 Sets
AMRAP
6
Seated Calf Raise
4 Sets
15-20 Reps
7
Goblet Squat
3 Sets
10-12 Reps
Day 6
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Deadlift (Barbell)
5 Sets
5 Reps
75%
3
Squat (Barbell)
5 Sets
5 Reps
75%
4
Dip (Weighted)
4 Sets
15-20 Reps
5
Pull-Up (Weighted)
4 Sets
AMRAP