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From Natural Powerlifter to Natural BodyBuilding
by Trent B.
1 athletes joined
Program Description
For powerlifting’s needing to switch things up. Program focus on arms and has a full upper day dedicated to gymnastics rings. Take all sets to failure. All exercises are 2-3 sets; error on the side of 2 for the first 2-4 weeks.
Program Overview
Level
Intermediate, Advanced, Novice
Goal
Bodybuilding, Bodyweight Fitness, Athletics, Powerbuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
May 25, 2024 05:29
Last Edited
Jun 17, 2024 06:44
down_app
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Paused)
3 Sets
6-8 Reps
@9
2
Chin-Up (Weighted)
2 Sets
1 Set
8-10 Reps
8-1 Reps
3
Seated Overhead Press (Dumbbell)
2 Sets
6-8 Reps
4
Helms Row
2 Sets
8-12 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
6
Alternating Dumbbell Curl
3 Sets
8-12 Reps
7
Incline Fly Press (Dumbbell)
2 Sets
8-12 Reps
8
Lu Raise
2 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
3 Sets
6-8 Reps
2
Good Morning
3 Sets
8-12 Reps
3
Walking Lunge (Dumbbell)
2 Sets
6-10 Reps
4
Hamstring Curl
3 Sets
8-12 Reps
5
Hanging Leg Raise
3 Sets
10-15 Reps
6
Cable Crunch
3 Sets
6-8 Reps
7
Front Squat (Barbell)
3 Sets
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Front Squat (Barbell)
2 Sets
6-8 Reps
3
Hip Thrust (Barbell)
3 Sets
8-12 Reps
4
Step-Up (Weighted)
2 Sets
6-8 Reps
5
Cable Crunch
3 Sets
6-8 Reps
6
Hanging Leg Raise
3 Sets
10-15 Reps
Day 5
1
Iron Cross
2 Sets
30-60 mins
2
Pull-Up (Weighted)
3 Sets
6-10 Reps
3
Ring Dip
3 Sets
10-12 Reps
4
Bicep Curl (Barbell)
2 Sets
8-12 Reps
5
Monastery Tricep Extension
2 Sets
6-8 Reps
6
Y Raise
2 Sets
8-10 Reps
7
Pike Push Up
2 Sets
6-8 Reps
8
Ring Row
3 Sets
AMRAP
9
Ring Push Up
2 Sets
AMRAP
10
Dead Hang
2 Sets
60-120 mins
Day 3
1
Hammer Curl
3 Sets
6-8 Reps
2
V-Handle Tricep Pushdown (Cable)
3 Sets
6-8 Reps
3
Preacher Curl (Barbell)
3 Sets
8-12 Reps
4
Skull Crusher
3 Sets
8-12 Reps
5
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
7
Side Bend (Dumbbell)
3 Sets
10-15 Reps
8
Lu Raise
2 Sets
10-15 Reps
Day 1
1
Bench Press (Paused)
3 Sets
6-8 Reps
@9
2
Chin-Up (Weighted)
2 Sets
1 Set
8-10 Reps
8-1 Reps
3
Seated Overhead Press (Dumbbell)
2 Sets
6-8 Reps
4
Helms Row
2 Sets
8-12 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
6
Alternating Dumbbell Curl
3 Sets
8-12 Reps
7
Incline Fly Press (Dumbbell)
2 Sets
8-12 Reps
8
Lu Raise
2 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
3 Sets
6-8 Reps
2
Good Morning
3 Sets
8-12 Reps
3
Walking Lunge (Dumbbell)
2 Sets
6-10 Reps
4
Hamstring Curl
3 Sets
8-12 Reps
5
Hanging Leg Raise
3 Sets
10-15 Reps
6
Cable Crunch
3 Sets
6-8 Reps
7
Front Squat (Barbell)
3 Sets
Day 3
1
Hammer Curl
3 Sets
6-8 Reps
2
V-Handle Tricep Pushdown (Cable)
3 Sets
6-8 Reps
3
Preacher Curl (Barbell)
3 Sets
8-12 Reps
4
Skull Crusher
3 Sets
8-12 Reps
5
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
7
Side Bend (Dumbbell)
3 Sets
10-15 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Front Squat (Barbell)
2 Sets
6-8 Reps
3
Hip Thrust (Barbell)
3 Sets
8-12 Reps
4
Step-Up (Weighted)
2 Sets
6-8 Reps
5
Cable Crunch
3 Sets
6-8 Reps
6
Hanging Leg Raise
3 Sets
10-15 Reps
Day 5
1
Iron Cross
2 Sets
30-60 mins
2
Pull-Up (Weighted)
3 Sets
6-10 Reps
3
Ring Dip
3 Sets
10-12 Reps
4
Bicep Curl (Barbell)
2 Sets
8-12 Reps
5
Monastery Tricep Extension
2 Sets
6-8 Reps
6
Y Raise
2 Sets
8-10 Reps
7
Pike Push Up
2 Sets
6-8 Reps
8
Ring Row
3 Sets
AMRAP
9
Ring Push Up
2 Sets
AMRAP
10
Dead Hang
2 Sets
60-120 mins
Day 1
1
Bench Press (Paused)
3 Sets
6-8 Reps
@9
2
Chin-Up (Weighted)
2 Sets
1 Set
8-10 Reps
8-1 Reps
3
Seated Overhead Press (Dumbbell)
2 Sets
6-8 Reps
4
Helms Row
2 Sets
8-12 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
6
Alternating Dumbbell Curl
3 Sets
8-12 Reps
7
Incline Fly Press (Dumbbell)
2 Sets
8-12 Reps
8
Lu Raise
2 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
3 Sets
6-8 Reps
2
Good Morning
3 Sets
8-12 Reps
3
Walking Lunge (Dumbbell)
2 Sets
6-10 Reps
4
Hamstring Curl
3 Sets
8-12 Reps
5
Hanging Leg Raise
3 Sets
10-15 Reps
6
Cable Crunch
3 Sets
6-8 Reps
7
Front Squat (Barbell)
3 Sets
Day 3
1
Hammer Curl
3 Sets
6-8 Reps
2
V-Handle Tricep Pushdown (Cable)
3 Sets
6-8 Reps
3
Preacher Curl (Barbell)
3 Sets
8-12 Reps
4
Skull Crusher
3 Sets
8-12 Reps
5
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
7
Side Bend (Dumbbell)
3 Sets
10-15 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Front Squat (Barbell)
2 Sets
6-8 Reps
3
Hip Thrust (Barbell)
3 Sets
8-12 Reps
4
Step-Up (Weighted)
2 Sets
6-8 Reps
5
Cable Crunch
3 Sets
6-8 Reps
6
Hanging Leg Raise
3 Sets
10-15 Reps
Day 5
1
Iron Cross
2 Sets
30-60 mins
2
Pull-Up (Weighted)
3 Sets
6-10 Reps
3
Ring Dip
3 Sets
10-12 Reps
4
Bicep Curl (Barbell)
2 Sets
8-12 Reps
5
Monastery Tricep Extension
2 Sets
6-8 Reps
6
Y Raise
2 Sets
8-10 Reps
7
Pike Push Up
2 Sets
6-8 Reps
8
Ring Row
3 Sets
AMRAP
9
Ring Push Up
2 Sets
AMRAP
10
Dead Hang
2 Sets
60-120 mins
Day 1
1
Squat (Barbell)
3 Sets
6-8 Reps
2
Good Morning
3 Sets
8-12 Reps
3
Walking Lunge (Dumbbell)
2 Sets
6-10 Reps
4
Hamstring Curl
3 Sets
8-12 Reps
5
Hanging Leg Raise
3 Sets
10-15 Reps
6
Cable Crunch
3 Sets
6-8 Reps
7
Front Squat (Barbell)
3 Sets
Day 2
1
Bench Press (Paused)
3 Sets
6-8 Reps
@9
2
Chin-Up (Weighted)
2 Sets
1 Set
8-10 Reps
8-1 Reps
3
Seated Overhead Press (Dumbbell)
2 Sets
6-8 Reps
4
Helms Row
2 Sets
8-12 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
6
Alternating Dumbbell Curl
3 Sets
8-12 Reps
7
Incline Fly Press (Dumbbell)
2 Sets
8-12 Reps
8
Lu Raise
2 Sets
8-12 Reps
Day 3
1
Hammer Curl
3 Sets
6-8 Reps
2
V-Handle Tricep Pushdown (Cable)
3 Sets
6-8 Reps
3
Preacher Curl (Barbell)
3 Sets
8-12 Reps
4
Skull Crusher
3 Sets
8-12 Reps
5
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
7
Side Bend (Dumbbell)
3 Sets
10-15 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Front Squat (Barbell)
2 Sets
6-8 Reps
3
Hip Thrust (Barbell)
3 Sets
8-12 Reps
4
Step-Up (Weighted)
2 Sets
6-8 Reps
5
Cable Crunch
3 Sets
6-8 Reps
6
Hanging Leg Raise
3 Sets
10-15 Reps
Day 5
1
Iron Cross
2 Sets
30-60 mins
2
Pull-Up (Weighted)
3 Sets
6-10 Reps
3
Ring Dip
3 Sets
10-12 Reps
4
Bicep Curl (Barbell)
2 Sets
8-12 Reps
5
Monastery Tricep Extension
2 Sets
6-8 Reps
6
Y Raise
2 Sets
8-10 Reps
7
Pike Push Up
2 Sets
6-8 Reps
8
Ring Row
3 Sets
AMRAP
9
Ring Push Up
2 Sets
AMRAP
10
Dead Hang
2 Sets
60-120 mins
Day 1
1
Squat (Barbell)
3 Sets
6-8 Reps
2
Good Morning
3 Sets
8-12 Reps
3
Walking Lunge (Dumbbell)
2 Sets
6-10 Reps
4
Hamstring Curl
3 Sets
8-12 Reps
5
Hanging Leg Raise
3 Sets
10-15 Reps
6
Cable Crunch
3 Sets
6-8 Reps
7
Front Squat (Barbell)
3 Sets
Day 2
1
Bench Press (Paused)
3 Sets
6-8 Reps
@9
2
Chin-Up (Weighted)
2 Sets
1 Set
8-10 Reps
8-1 Reps
3
Seated Overhead Press (Dumbbell)
2 Sets
6-8 Reps
4
Helms Row
2 Sets
8-12 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
6
Alternating Dumbbell Curl
3 Sets
8-12 Reps
7
Incline Fly Press (Dumbbell)
2 Sets
8-12 Reps
8
Lu Raise
2 Sets
8-12 Reps
Day 3
1
Hammer Curl
3 Sets
6-8 Reps
2
V-Handle Tricep Pushdown (Cable)
3 Sets
6-8 Reps
3
Preacher Curl (Barbell)
3 Sets
8-12 Reps
4
Skull Crusher
3 Sets
8-12 Reps
5
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
7
Side Bend (Dumbbell)
3 Sets
10-15 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Front Squat (Barbell)
2 Sets
6-8 Reps
3
Hip Thrust (Barbell)
3 Sets
8-12 Reps
4
Step-Up (Weighted)
2 Sets
6-8 Reps
5
Cable Crunch
3 Sets
6-8 Reps
6
Hanging Leg Raise
3 Sets
10-15 Reps
Day 5
1
Iron Cross
2 Sets
30-60 mins
2
Pull-Up (Weighted)
3 Sets
6-10 Reps
3
Ring Dip
3 Sets
10-12 Reps
4
Bicep Curl (Barbell)
2 Sets
8-12 Reps
5
Monastery Tricep Extension
2 Sets
6-8 Reps
6
Y Raise
2 Sets
8-10 Reps
7
Pike Push Up
2 Sets
6-8 Reps
8
Ring Row
3 Sets
AMRAP
9
Ring Push Up
2 Sets
AMRAP
10
Dead Hang
2 Sets
60-120 mins
Day 1
1
Squat (Barbell)
3 Sets
6-8 Reps
2
Good Morning
3 Sets
8-12 Reps
3
Walking Lunge (Dumbbell)
2 Sets
6-10 Reps
4
Hamstring Curl
3 Sets
8-12 Reps
5
Hanging Leg Raise
3 Sets
10-15 Reps
6
Cable Crunch
3 Sets
6-8 Reps
7
Front Squat (Barbell)
3 Sets
Day 2
1
Bench Press (Paused)
3 Sets
6-8 Reps
@9
2
Chin-Up (Weighted)
2 Sets
1 Set
8-10 Reps
8-1 Reps
3
Seated Overhead Press (Dumbbell)
2 Sets
6-8 Reps
4
Helms Row
2 Sets
8-12 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
6
Alternating Dumbbell Curl
3 Sets
8-12 Reps
7
Incline Fly Press (Dumbbell)
2 Sets
8-12 Reps
8
Lu Raise
2 Sets
8-12 Reps
Day 3
1
Hammer Curl
3 Sets
6-8 Reps
2
V-Handle Tricep Pushdown (Cable)
3 Sets
6-8 Reps
3
Preacher Curl (Barbell)
3 Sets
8-12 Reps
4
Skull Crusher
3 Sets
8-12 Reps
5
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
7
Side Bend (Dumbbell)
3 Sets
10-15 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Front Squat (Barbell)
2 Sets
6-8 Reps
3
Hip Thrust (Barbell)
3 Sets
8-12 Reps
4
Step-Up (Weighted)
2 Sets
6-8 Reps
5
Cable Crunch
3 Sets
6-8 Reps
6
Hanging Leg Raise
3 Sets
10-15 Reps
Day 5
1
Iron Cross
2 Sets
30-60 mins
2
Pull-Up (Weighted)
3 Sets
6-10 Reps
3
Ring Dip
3 Sets
10-12 Reps
4
Bicep Curl (Barbell)
2 Sets
8-12 Reps
5
Monastery Tricep Extension
2 Sets
6-8 Reps
6
Y Raise
2 Sets
8-10 Reps
7
Pike Push Up
2 Sets
6-8 Reps
8
Ring Row
3 Sets
AMRAP
9
Ring Push Up
2 Sets
AMRAP
10
Dead Hang
2 Sets
60-120 mins
Day 1
1
Squat (Barbell)
3 Sets
6-8 Reps
2
Good Morning
3 Sets
8-12 Reps
3
Walking Lunge (Dumbbell)
2 Sets
6-10 Reps
4
Hamstring Curl
3 Sets
8-12 Reps
5
Hanging Leg Raise
3 Sets
10-15 Reps
6
Cable Crunch
3 Sets
6-8 Reps
7
Front Squat (Barbell)
3 Sets
Day 2
1
Bench Press (Paused)
3 Sets
6-8 Reps
@9
2
Chin-Up (Weighted)
2 Sets
1 Set
8-10 Reps
8-1 Reps
3
Seated Overhead Press (Dumbbell)
2 Sets
6-8 Reps
4
Helms Row
2 Sets
8-12 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
6
Alternating Dumbbell Curl
3 Sets
8-12 Reps
7
Incline Fly Press (Dumbbell)
2 Sets
8-12 Reps
8
Lu Raise
2 Sets
8-12 Reps
Day 3
1
Hammer Curl
3 Sets
6-8 Reps
2
V-Handle Tricep Pushdown (Cable)
3 Sets
6-8 Reps
3
Preacher Curl (Barbell)
3 Sets
8-12 Reps
4
Skull Crusher
3 Sets
8-12 Reps
5
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
7
Side Bend (Dumbbell)
3 Sets
10-15 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Front Squat (Barbell)
2 Sets
6-8 Reps
3
Hip Thrust (Barbell)
3 Sets
8-12 Reps
4
Step-Up (Weighted)
2 Sets
6-8 Reps
5
Cable Crunch
3 Sets
6-8 Reps
6
Hanging Leg Raise
3 Sets
10-15 Reps
Day 5
1
Iron Cross
2 Sets
30-60 mins
2
Pull-Up (Weighted)
3 Sets
6-10 Reps
3
Ring Dip
3 Sets
10-12 Reps
4
Bicep Curl (Barbell)
2 Sets
8-12 Reps
5
Monastery Tricep Extension
2 Sets
6-8 Reps
6
Y Raise
2 Sets
8-10 Reps
7
Pike Push Up
2 Sets
6-8 Reps
8
Ring Row
3 Sets
AMRAP
9
Ring Push Up
2 Sets
AMRAP
10
Dead Hang
2 Sets
60-120 mins
Day 1
1
Squat (Barbell)
3 Sets
6-8 Reps
2
Good Morning
3 Sets
8-12 Reps
3
Walking Lunge (Dumbbell)
2 Sets
6-10 Reps
4
Hamstring Curl
3 Sets
8-12 Reps
5
Hanging Leg Raise
3 Sets
10-15 Reps
6
Cable Crunch
3 Sets
6-8 Reps
7
Front Squat (Barbell)
3 Sets
Day 2
1
Bench Press (Paused)
3 Sets
6-8 Reps
@9
2
Chin-Up (Weighted)
2 Sets
1 Set
8-10 Reps
8-1 Reps
3
Seated Overhead Press (Dumbbell)
2 Sets
6-8 Reps
4
Helms Row
2 Sets
8-12 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
6
Alternating Dumbbell Curl
3 Sets
8-12 Reps
7
Incline Fly Press (Dumbbell)
2 Sets
8-12 Reps
8
Lu Raise
2 Sets
8-12 Reps
Day 3
1
Hammer Curl
3 Sets
6-8 Reps
2
V-Handle Tricep Pushdown (Cable)
3 Sets
6-8 Reps
3
Preacher Curl (Barbell)
3 Sets
8-12 Reps
4
Skull Crusher
3 Sets
8-12 Reps
5
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
7
Side Bend (Dumbbell)
3 Sets
10-15 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Front Squat (Barbell)
2 Sets
6-8 Reps
3
Hip Thrust (Barbell)
3 Sets
8-12 Reps
4
Step-Up (Weighted)
2 Sets
6-8 Reps
5
Cable Crunch
3 Sets
6-8 Reps
6
Hanging Leg Raise
3 Sets
10-15 Reps
Day 5
1
Iron Cross
2 Sets
30-60 mins
2
Pull-Up (Weighted)
3 Sets
6-10 Reps
3
Ring Dip
3 Sets
10-12 Reps
4
Bicep Curl (Barbell)
2 Sets
8-12 Reps
5
Monastery Tricep Extension
2 Sets
6-8 Reps
6
Y Raise
2 Sets
8-10 Reps
7
Pike Push Up
2 Sets
6-8 Reps
8
Ring Row
3 Sets
AMRAP
9
Ring Push Up
2 Sets
AMRAP
10
Dead Hang
2 Sets
60-120 mins
Day 1
1
Squat (Barbell)
3 Sets
6-8 Reps
2
Good Morning
3 Sets
8-12 Reps
3
Walking Lunge (Dumbbell)
2 Sets
6-10 Reps
4
Hamstring Curl
3 Sets
8-12 Reps
5
Hanging Leg Raise
3 Sets
10-15 Reps
6
Cable Crunch
3 Sets
6-8 Reps
7
Front Squat (Barbell)
3 Sets
Day 2
1
Bench Press (Paused)
3 Sets
6-8 Reps
@9
2
Chin-Up (Weighted)
2 Sets
1 Set
8-10 Reps
8-1 Reps
3
Seated Overhead Press (Dumbbell)
2 Sets
6-8 Reps
4
Helms Row
2 Sets
8-12 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
6
Alternating Dumbbell Curl
3 Sets
8-12 Reps
7
Incline Fly Press (Dumbbell)
2 Sets
8-12 Reps
8
Lu Raise
2 Sets
8-12 Reps
Day 3
1
Hammer Curl
3 Sets
6-8 Reps
2
V-Handle Tricep Pushdown (Cable)
3 Sets
6-8 Reps
3
Preacher Curl (Barbell)
3 Sets
8-12 Reps
4
Skull Crusher
3 Sets
8-12 Reps
5
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
7
Side Bend (Dumbbell)
3 Sets
10-15 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Front Squat (Barbell)
2 Sets
6-8 Reps
3
Hip Thrust (Barbell)
3 Sets
8-12 Reps
4
Step-Up (Weighted)
2 Sets
6-8 Reps
5
Cable Crunch
3 Sets
6-8 Reps
6
Hanging Leg Raise
3 Sets
10-15 Reps
Day 5
1
Iron Cross
2 Sets
30-60 mins
2
Pull-Up (Weighted)
3 Sets
6-10 Reps
3
Ring Dip
3 Sets
10-12 Reps
4
Bicep Curl (Barbell)
2 Sets
8-12 Reps
5
Monastery Tricep Extension
2 Sets
6-8 Reps
6
Y Raise
2 Sets
8-10 Reps
7
Pike Push Up
2 Sets
6-8 Reps
8
Ring Row
3 Sets
AMRAP
9
Ring Push Up
2 Sets
AMRAP
10
Dead Hang
2 Sets
60-120 mins
Day 1
1
Squat (Barbell)
3 Sets
6-8 Reps
2
Good Morning
3 Sets
8-12 Reps
3
Walking Lunge (Dumbbell)
2 Sets
6-10 Reps
4
Hamstring Curl
3 Sets
8-12 Reps
5
Hanging Leg Raise
3 Sets
10-15 Reps
6
Cable Crunch
3 Sets
6-8 Reps
7
Front Squat (Barbell)
3 Sets
Day 2
1
Bench Press (Paused)
3 Sets
6-8 Reps
@9
2
Chin-Up (Weighted)
2 Sets
1 Set
8-10 Reps
8-1 Reps
3
Seated Overhead Press (Dumbbell)
2 Sets
6-8 Reps
4
Helms Row
2 Sets
8-12 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
6
Alternating Dumbbell Curl
3 Sets
8-12 Reps
7
Incline Fly Press (Dumbbell)
2 Sets
8-12 Reps
8
Lu Raise
2 Sets
8-12 Reps
Day 3
1
Hammer Curl
3 Sets
6-8 Reps
2
V-Handle Tricep Pushdown (Cable)
3 Sets
6-8 Reps
3
Preacher Curl (Barbell)
3 Sets
8-12 Reps
4
Skull Crusher
3 Sets
8-12 Reps
5
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
7
Side Bend (Dumbbell)
3 Sets
10-15 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Front Squat (Barbell)
2 Sets
6-8 Reps
3
Hip Thrust (Barbell)
3 Sets
8-12 Reps
4
Step-Up (Weighted)
2 Sets
6-8 Reps
5
Cable Crunch
3 Sets
6-8 Reps
6
Hanging Leg Raise
3 Sets
10-15 Reps
Day 5
1
Iron Cross
2 Sets
30-60 mins
2
Pull-Up (Weighted)
3 Sets
6-10 Reps
3
Ring Dip
3 Sets
10-12 Reps
4
Bicep Curl (Barbell)
2 Sets
8-12 Reps
5
Monastery Tricep Extension
2 Sets
6-8 Reps
6
Y Raise
2 Sets
8-10 Reps
7
Pike Push Up
2 Sets
6-8 Reps
8
Ring Row
3 Sets
AMRAP
9
Ring Push Up
2 Sets
AMRAP
10
Dead Hang
2 Sets
60-120 mins
Day 1
1
Squat (Barbell)
3 Sets
6-8 Reps
2
Good Morning
3 Sets
8-12 Reps
3
Walking Lunge (Dumbbell)
2 Sets
6-10 Reps
4
Hamstring Curl
3 Sets
8-12 Reps
5
Hanging Leg Raise
3 Sets
10-15 Reps
6
Cable Crunch
3 Sets
6-8 Reps
7
Front Squat (Barbell)
3 Sets
Day 2
1
Bench Press (Paused)
3 Sets
6-8 Reps
@9
2
Chin-Up (Weighted)
2 Sets
1 Set
8-10 Reps
8-1 Reps
3
Seated Overhead Press (Dumbbell)
2 Sets
6-8 Reps
4
Helms Row
2 Sets
8-12 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
6
Alternating Dumbbell Curl
3 Sets
8-12 Reps
7
Incline Fly Press (Dumbbell)
2 Sets
8-12 Reps
8
Lu Raise
2 Sets
8-12 Reps
Day 3
1
Hammer Curl
3 Sets
6-8 Reps
2
V-Handle Tricep Pushdown (Cable)
3 Sets
6-8 Reps
3
Preacher Curl (Barbell)
3 Sets
8-12 Reps
4
Skull Crusher
3 Sets
8-12 Reps
5
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
7
Side Bend (Dumbbell)
3 Sets
10-15 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Front Squat (Barbell)
2 Sets
6-8 Reps
3
Hip Thrust (Barbell)
3 Sets
8-12 Reps
4
Step-Up (Weighted)
2 Sets
6-8 Reps
5
Cable Crunch
3 Sets
6-8 Reps
6
Hanging Leg Raise
3 Sets
10-15 Reps
Day 5
1
Iron Cross
2 Sets
30-60 mins
2
Pull-Up (Weighted)
3 Sets
6-10 Reps
3
Ring Dip
3 Sets
10-12 Reps
4
Bicep Curl (Barbell)
2 Sets
8-12 Reps
5
Monastery Tricep Extension
2 Sets
6-8 Reps
6
Y Raise
2 Sets
8-10 Reps
7
Pike Push Up
2 Sets
6-8 Reps
8
Ring Row
3 Sets
AMRAP
9
Ring Push Up
2 Sets
AMRAP
10
Dead Hang
2 Sets
60-120 mins
Day 1
1
Squat (Barbell)
3 Sets
6-8 Reps
2
Good Morning
3 Sets
8-12 Reps
3
Walking Lunge (Dumbbell)
2 Sets
6-10 Reps
4
Hamstring Curl
3 Sets
8-12 Reps
5
Hanging Leg Raise
3 Sets
10-15 Reps
6
Cable Crunch
3 Sets
6-8 Reps
7
Front Squat (Barbell)
3 Sets
Day 2
1
Bench Press (Paused)
3 Sets
6-8 Reps
@9
2
Chin-Up (Weighted)
2 Sets
1 Set
8-10 Reps
8-1 Reps
3
Seated Overhead Press (Dumbbell)
2 Sets
6-8 Reps
4
Helms Row
2 Sets
8-12 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
6
Alternating Dumbbell Curl
3 Sets
8-12 Reps
7
Incline Fly Press (Dumbbell)
2 Sets
8-12 Reps
8
Lu Raise
2 Sets
8-12 Reps
Day 3
1
Hammer Curl
3 Sets
6-8 Reps
2
V-Handle Tricep Pushdown (Cable)
3 Sets
6-8 Reps
3
Preacher Curl (Barbell)
3 Sets
8-12 Reps
4
Skull Crusher
3 Sets
8-12 Reps
5
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
7
Side Bend (Dumbbell)
3 Sets
10-15 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Front Squat (Barbell)
2 Sets
6-8 Reps
3
Hip Thrust (Barbell)
3 Sets
8-12 Reps
4
Step-Up (Weighted)
2 Sets
6-8 Reps
5
Cable Crunch
3 Sets
6-8 Reps
6
Hanging Leg Raise
3 Sets
10-15 Reps
Day 5
1
Iron Cross
2 Sets
30-60 mins
2
Pull-Up (Weighted)
3 Sets
6-10 Reps
3
Ring Dip
3 Sets
10-12 Reps
4
Bicep Curl (Barbell)
2 Sets
8-12 Reps
5
Monastery Tricep Extension
2 Sets
6-8 Reps
6
Y Raise
2 Sets
8-10 Reps
7
Pike Push Up
2 Sets
6-8 Reps
8
Ring Row
3 Sets
AMRAP
9
Ring Push Up
2 Sets
AMRAP
10
Dead Hang
2 Sets
60-120 mins