Program Description
The purpose of this program is to be ran as an off season plan which combines strength and hypertrophy to create an all round plan which will have you maxing your strength as well as size. Using the % based method of 5/3/1 is what I’ve found works the best this program will combine power building and strongman methods to make sure you’re hitting those numbers and goals
Program Overview
- LevelNovice, Intermediate
- GoalPowerbuilding, Powerlifting, Bodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedSep 26, 2024 10:20
- Last EditedSep 26, 2024 11:57
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
60%
2
Front Squat (Barbell)
4
5 reps
60%
3
Good Morning
4
8 reps
-
4
Romanian Deadlift (Barbell)
4
8-10 reps
-
5
Hamstring Curl
3
12-15 reps
-
6
Hip Abductor (Machine)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
65%
2
Front Squat (Barbell)
4
5 reps
65%
3
Good Morning
4
8 reps
-
4
Romanian Deadlift (Barbell)
4
8-10 reps
-
5
Hamstring Curl
3
12-15 reps
-
6
Hip Abductor (Machine)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
Front Squat (Barbell)
4
5 reps
70%
3
Good Morning
4
8 reps
-
4
Romanian Deadlift (Barbell)
4
8-10 reps
-
5
Hamstring Curl
3
12-15 reps
-
6
Hip Abductor (Machine)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
75%
2
Front Squat (Barbell)
4
3 reps
75%
3
Good Morning
4
8 reps
-
4
Romanian Deadlift (Barbell)
4
8-10 reps
-
5
Hamstring Curl
3
12-15 reps
-
6
Hip Abductor (Machine)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
2
Front Squat (Barbell)
4
3 reps
80%
3
Good Morning
4
8 reps
-
4
Romanian Deadlift (Barbell)
4
8-10 reps
-
5
Hamstring Curl
3
12-15 reps
-
6
Hip Abductor (Machine)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Front Squat (Barbell)
4
3 reps
85%
3
Good Morning
4
8 reps
-
4
Romanian Deadlift (Barbell)
4
8-10 reps
-
5
Hamstring Curl
3
12-15 reps
-
6
Hip Abductor (Machine)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
8 reps
50%
2
Front Squat (Barbell)
4
8 reps
50%
3
Good Morning
4
8 reps
-
4
Romanian Deadlift (Barbell)
4
8-10 reps
-
5
Hamstring Curl
3
12-15 reps
-
6
Hip Abductor (Machine)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
90%
2
Front Squat (Barbell)
4
3 reps
85%
3
Good Morning
4
8 reps
-
4
Romanian Deadlift (Barbell)
4
8-10 reps
-
5
Hamstring Curl
3
12-15 reps
-
6
Hip Abductor (Machine)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
95%
2
Front Squat (Barbell)
4
3 reps
90%
3
Good Morning
4
8 reps
-
4
Romanian Deadlift (Barbell)
4
8-10 reps
-
5
Hamstring Curl
3
12-15 reps
-
6
Hip Abductor (Machine)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
100%
2
Front Squat (Barbell)
4
3 reps
95%
3
Good Morning
4
8 reps
-
4
Romanian Deadlift (Barbell)
4
8-10 reps
-
5
Hamstring Curl
3
12-15 reps
-
6
Hip Abductor (Machine)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
8 reps
50%
2
Front Squat (Barbell)
4
8 reps
50%
3
Good Morning
4
8 reps
-
4
Romanian Deadlift (Barbell)
4
8-10 reps
-
5
Hamstring Curl
3
12-15 reps
-
6
Hip Abductor (Machine)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
100%
2
Front Squat (Barbell)
4
3 reps
60%
3
Good Morning
4
8 reps
-
4
Romanian Deadlift (Barbell)
4
8-10 reps
-
5
Hamstring Curl
3
12-15 reps
-
6
Hip Abductor (Machine)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
65%
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Skull Crusher (Barbell)
3
8-10 reps
-
5
Overhead Extension (Dumbbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
70%
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Skull Crusher (Barbell)
3
8-10 reps
-
5
Overhead Extension (Dumbbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
75%
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Skull Crusher (Barbell)
3
8-10 reps
-
5
Overhead Extension (Dumbbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
80%
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Skull Crusher (Barbell)
3
8-10 reps
-
5
Overhead Extension (Dumbbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
85%
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Skull Crusher (Barbell)
3
8-10 reps
-
5
Overhead Extension (Dumbbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
90%
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Skull Crusher (Barbell)
3
8-10 reps
-
5
Overhead Extension (Dumbbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-10 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Skull Crusher (Barbell)
3
8-10 reps
-
4
Overhead Extension (Dumbbell)
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
90%
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Skull Crusher (Barbell)
3
8-10 reps
-
5
Overhead Extension (Dumbbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
95%
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Skull Crusher (Barbell)
3
8-10 reps
-
5
Overhead Extension (Dumbbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
100%
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Skull Crusher (Barbell)
3
8-10 reps
-
5
Overhead Extension (Dumbbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-10 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Skull Crusher (Barbell)
3
8-10 reps
-
4
Overhead Extension (Dumbbell)
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Skull Crusher (Barbell)
3
8-10 reps
-
5
Overhead Extension (Dumbbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Seal Row
3
8-10 reps
-
3
Standing Pullover (Cable)
3
12-15 reps
-
4
Seated Row (Machine)
3
10-12 reps
-
5
Face Pull
3
12 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
8
Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Seal Row
3
8-10 reps
-
3
Standing Pullover (Cable)
3
12-15 reps
-
4
Seated Row (Machine)
3
10-12 reps
-
5
Face Pull
3
12 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
8
Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Seal Row
3
8-10 reps
-
3
Standing Pullover (Cable)
3
12-15 reps
-
4
Seated Row (Machine)
3
10-12 reps
-
5
Face Pull
3
12 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
8
Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Seal Row
3
8-10 reps
-
3
Standing Pullover (Cable)
3
12-15 reps
-
4
Seated Row (Machine)
3
10-12 reps
-
5
Face Pull
3
12 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
8
Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Seal Row
3
8-10 reps
-
3
Standing Pullover (Cable)
3
12-15 reps
-
4
Seated Row (Machine)
3
10-12 reps
-
5
Face Pull
3
12 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
8
Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Seal Row
3
8-10 reps
-
3
Standing Pullover (Cable)
3
12-15 reps
-
4
Seated Row (Machine)
3
10-12 reps
-
5
Face Pull
3
12 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
8
Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Seal Row
3
8-10 reps
-
3
Standing Pullover (Cable)
3
12-15 reps
-
4
Seated Row (Machine)
3
10-12 reps
-
5
Face Pull
3
12 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
8
Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Seal Row
3
8-10 reps
-
3
Standing Pullover (Cable)
3
12-15 reps
-
4
Seated Row (Machine)
3
10-12 reps
-
5
Face Pull
3
12 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
8
Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Seal Row
3
8-10 reps
-
3
Standing Pullover (Cable)
3
12-15 reps
-
4
Seated Row (Machine)
3
10-12 reps
-
5
Face Pull
3
12 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
8
Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Seal Row
3
8-10 reps
-
3
Standing Pullover (Cable)
3
12-15 reps
-
4
Seated Row (Machine)
3
10-12 reps
-
5
Face Pull
3
12 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
8
Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Seal Row
3
8-10 reps
-
3
Standing Pullover (Cable)
3
12-15 reps
-
4
Seated Row (Machine)
3
10-12 reps
-
5
Face Pull
3
12 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
8
Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Seal Row
3
8-10 reps
-
3
Standing Pullover (Cable)
3
12-15 reps
-
4
Seated Row (Machine)
3
10-12 reps
-
5
Face Pull
3
12 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
8
Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
5 reps
60%
2
Behind-the-Neck Push Press
4
8 reps
-
3
Shoulder Press (Plate Loaded)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Front Raise
3
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
5 reps
65%
2
Behind-the-Neck Push Press
4
8 reps
-
3
Shoulder Press (Plate Loaded)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Front Raise
3
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
5 reps
70%
2
Behind-the-Neck Push Press
4
8 reps
-
3
Shoulder Press (Plate Loaded)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Front Raise
3
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
75%
2
Behind-the-Neck Push Press
4
8 reps
-
3
Shoulder Press (Plate Loaded)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Front Raise
3
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
80%
2
Behind-the-Neck Push Press
4
8 reps
-
3
Shoulder Press (Plate Loaded)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Front Raise
3
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
85%
2
Behind-the-Neck Push Press
4
8 reps
-
3
Shoulder Press (Plate Loaded)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Front Raise
3
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
2
8 reps
50%
2
Behind-the-Neck Push Press
4
8 reps
-
3
Shoulder Press (Plate Loaded)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Front Raise
3
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
1 reps
90%
2
Behind-the-Neck Push Press
4
8 reps
-
3
Shoulder Press (Plate Loaded)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Front Raise
3
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
1 reps
95%
2
Behind-the-Neck Push Press
4
8 reps
-
3
Shoulder Press (Plate Loaded)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Front Raise
3
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
1 reps
100%
2
Behind-the-Neck Push Press
4
8 reps
-
3
Shoulder Press (Plate Loaded)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Front Raise
3
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
2
8 reps
50%
2
Behind-the-Neck Push Press
4
8 reps
-
3
Shoulder Press (Plate Loaded)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Front Raise
3
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1 reps
100%
2
Behind-the-Neck Push Press
4
8 reps
-
3
Shoulder Press (Plate Loaded)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Front Raise
3
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
60%
2
Bench Press (Close Grip)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Tricep Extension (Dumbbell)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
65%
2
Bench Press (Close Grip)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Tricep Extension (Dumbbell)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
70%
2
Bench Press (Close Grip)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Tricep Extension (Dumbbell)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
75%
2
Bench Press (Close Grip)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Tricep Extension (Dumbbell)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
80%
2
Bench Press (Close Grip)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Tricep Extension (Dumbbell)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
80%
2
Bench Press (Close Grip)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Tricep Extension (Dumbbell)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
50%
2
Bench Press (Close Grip)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Tricep Extension (Dumbbell)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
80%
2
Bench Press (Close Grip)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Tricep Extension (Dumbbell)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
80%
2
Bench Press (Close Grip)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Tricep Extension (Dumbbell)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
80%
2
Bench Press (Close Grip)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Tricep Extension (Dumbbell)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
50%
2
Bench Press (Close Grip)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Tricep Extension (Dumbbell)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Skull Crusher (Barbell)
3
10-12 reps
-
4
Tricep Extension (Dumbbell)
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
60%
2
Belt Squat
4
8-10 reps
-
3
Leg Press (45 Degrees)
4
10 reps
-
4
Sled Push
4
2 reps
-
5
Leg Extension
3
12 reps
-
6
Lying Leg Raise
4
12 reps
-
7
Knee Raise (Captain's Chair)
4
12 reps
-
8
Abs Crunch (Machine)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
65%
2
Belt Squat
4
8-10 reps
-
3
Leg Press (45 Degrees)
4
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Raise
4
12 reps
-
6
Knee Raise (Captain's Chair)
4
12 reps
-
7
Abs Crunch (Machine)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Belt Squat
4
8-10 reps
-
3
Leg Press (45 Degrees)
4
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Raise
4
12 reps
-
6
Knee Raise (Captain's Chair)
4
12 reps
-
7
Abs Crunch (Machine)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
75%
2
Belt Squat
4
8-10 reps
-
3
Leg Press (45 Degrees)
4
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Raise
4
12 reps
-
6
Knee Raise (Captain's Chair)
4
12 reps
-
7
Abs Crunch (Machine)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
2
Belt Squat
4
8-10 reps
-
3
Leg Press (45 Degrees)
4
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Raise
4
12 reps
-
6
Knee Raise (Captain's Chair)
4
12 reps
-
7
Abs Crunch (Machine)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
85%
2
Belt Squat
4
8-10 reps
-
3
Leg Press (45 Degrees)
4
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Raise
4
12 reps
-
6
Knee Raise (Captain's Chair)
4
12 reps
-
7
Abs Crunch (Machine)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
50%
2
Belt Squat
4
8-10 reps
-
3
Leg Press (45 Degrees)
4
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Raise
4
12 reps
-
6
Knee Raise (Captain's Chair)
4
12 reps
-
7
Abs Crunch (Machine)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
90%
2
Belt Squat
4
8-10 reps
-
3
Leg Press (45 Degrees)
4
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Raise
4
12 reps
-
6
Knee Raise (Captain's Chair)
4
12 reps
-
7
Abs Crunch (Machine)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
95%
2
Belt Squat
4
8-10 reps
-
3
Leg Press (45 Degrees)
4
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Raise
4
12 reps
-
6
Knee Raise (Captain's Chair)
4
12 reps
-
7
Abs Crunch (Machine)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
100%
2
Belt Squat
4
8-10 reps
-
3
Leg Press (45 Degrees)
4
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Raise
4
12 reps
-
6
Knee Raise (Captain's Chair)
4
12 reps
-
7
Abs Crunch (Machine)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
50%
2
Belt Squat
4
8-10 reps
-
3
Leg Press (45 Degrees)
4
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Raise
4
12 reps
-
6
Knee Raise (Captain's Chair)
4
12 reps
-
7
Abs Crunch (Machine)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Belt Squat
4
8-10 reps
-
3
Leg Press (45 Degrees)
4
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Raise
4
12 reps
-
6
Knee Raise (Captain's Chair)
4
12 reps
-
7
Abs Crunch (Machine)
4
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)5 Sets
5 Reps
60%
2
Front Squat (Barbell)4 Sets
5 Reps
60%
3
Good Morning4 Sets
8 Reps
-
4
Romanian Deadlift (Barbell)4 Sets
8-10 Reps
-
5
Hamstring Curl3 Sets
12-15 Reps
-
6
Hip Abductor (Machine)4 Sets
12 Reps
-
Day 5
1
Bench Press (Paused)3 Sets
8 Reps
60%
2
Bench Press (Close Grip)3 Sets
8-10 Reps
-
3
Incline Bench Press (Dumbbell)3 Sets
10-12 Reps
-
4
Chest Fly (Cable)3 Sets
12 Reps
-
5
Skull Crusher (Barbell)3 Sets
10-12 Reps
-
6
Tricep Extension (Dumbbell)3 Sets
10-12 Reps
-
7
Tricep Pushdown (Cable)3 Sets
12-15 Reps
-
Day 2
1
Bench Press (Barbell)3 Sets
3 Reps
65%
2
Incline Chest Press (Machine)3 Sets
8-10 Reps
-
3
Chest Fly (Cable)3 Sets
12 Reps
-
4
Skull Crusher (Barbell)3 Sets
8-10 Reps
-
5
Overhead Extension (Dumbbell)3 Sets
10-12 Reps
-
6
Tricep Pushdown (Cable)3 Sets
12-15 Reps
-
Day 3
1
Lat Pulldown3 Sets
12-15 Reps
-
2
Seal Row3 Sets
8-10 Reps
-
3
Standing Pullover (Cable)3 Sets
12-15 Reps
-
4
Seated Row (Machine)3 Sets
10-12 Reps
-
5
Face Pull3 Sets
12 Reps
-
6
Hammer Curl3 Sets
12-15 Reps
-
7
Reverse Bicep Curl (EZ Bar)3 Sets
12-15 Reps
-
8
Bicep Curl (EZ Bar)2 Sets
12-15 Reps
-
Day 4
1
Push Press (Barbell)5 Sets
5 Reps
60%
2
Behind-the-Neck Push Press4 Sets
8 Reps
-
3
Shoulder Press (Plate Loaded)3 Sets
8-10 Reps
-
4
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
-
5
Front Raise3 Sets
12-15 Reps
-
6
Rear Delt Fly (Dumbbell)3 Sets
12-15 Reps
-
Day 6
1
Squat (Barbell)5 Sets
5 Reps
60%
2
Belt Squat4 Sets
8-10 Reps
-
3
Leg Press (45 Degrees)4 Sets
10 Reps
-
4
Sled Push4 Sets
2 Reps
-
5
Leg Extension3 Sets
12 Reps
-
6
Lying Leg Raise4 Sets
12 Reps
-
7
Knee Raise (Captain's Chair)4 Sets
12 Reps
-
8
Abs Crunch (Machine)4 Sets
12 Reps
-