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Full Body Everyday!!
by Στέλιος Α.
15 athletes joined
Program Description
Are you ready to unleash the beast within? Do you crave a workout that leaves no muscle untouched? Want to sculpt a body that commands attention and exudes strength? Look no further! Our 6-day full body workout program is your ticket to transformation. Are you up for the challenge? Join us now and let's redefine your limits. Training each muscle group daily with fewer sets is ideal for several reasons. First, it allows for optimal frequency of stimulation, ensuring that each muscle gets enough attention throughout the week. Second, the reduced volume per session helps prevent overtraining and allows for better recovery, minimizing the risk of injury and muscle fatigue. Third, it promotes muscle endurance and conditioning by consistently engaging different muscle groups. Finally, it provides variety and keeps workouts exciting, preventing boredom and plateaus in progress. Overall, this approach maximizes efficiency and effectiveness, making it perfect for those looking to achieve balanced muscle development and overall fitness.
Program Overview
Level
Advanced
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Mar 06, 2024 12:26
Last Edited
Jun 15, 2024 03:52
down_app
Week 1
1 / 8 Weeks
Day 1
1
Deadlift (Barbell)
3 Sets
3-6 Reps
@9
2
Bench Press (Dumbbell)
1 Set
1 Set
5-8 Reps
10-12 Reps
@9
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
@8.5
4
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@8.5
5
Arnold Press
2 Sets
10-15 Reps
@8.5
6
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
@8.5
7
Incline Tricep Extension (Dumbbell)
2 Sets
10-15 Reps
@8.5
8
Abs Crunch (Weighted)
2 Sets
10-15 Reps
@9
Day 2
1
Bench Press (Barbell)
3 Sets
3-6 Reps
@9.5
2
Squat (Smith Machine)
1 Set
1 Set
5-8 Reps
12-15 Reps
@8.5
@8.5
3
Pull Through (Cable)
2 Sets
10-15 Reps
@8.5
4
Seated Row (Cable)
2 Sets
8-12 Reps
@8.5
5
Lateral Raise (Cable)
2 Sets
10-15 Reps
@8.5
6
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
@8.5
7
Bicep Curl (Cable)
2 Sets
10-15 Reps
@8.5
8
Side Crunch (Cable)
2 Sets
10-15 Reps
@8.5
Day 3
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Dip (Bodyweight)
3 Sets
AMRAP
@10
3
Chin-Up (Bodyweight)
2 Sets
AMRAP
@10
4
Hanging Leg Raise
2 Sets
AMRAP
@10
5
Push Up (Incline)
2 Sets
AMRAP
@10
6
Back Extension (Weighted)
2 Sets
8-12 Reps
@8.5
7
Dead Hang
2 Sets
AMRAP
@10
Day 4
1
Squat (Barbell)
3 Sets
3-6 Reps
@9
2
Good Morning
2 Sets
8-12 Reps
@8.5
3
Leg Extension
2 Sets
10-15 Reps
@8.5
4
Leg Curl
2 Sets
10-15 Reps
@8.5
5
Straight Leg Calf Raise
4 Sets
10-15 Reps
@8.5
6
Ab Wheel
2 Sets
AMRAP
@8.5
Day 5
1
Overhead Press (Barbell)
3 Sets
3-6 Reps
@9.5
2
Bent Over Row (Barbell)
2 Sets
5-8 Reps
@9
3
Incline Bench Press (Barbell)
2 Sets
5-8 Reps
@9
4
Lunge (Barbell)
2 Sets
6-10 Reps
@8.5
5
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@8.5
6
Bicep Curl (Barbell)
2 Sets
8-10 Reps
@8.5
7
Bench Press (Close Grip)
2 Sets
8-10 Reps
@8.5
Day 6
1
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@8.5
2
Lying Leg Curl
2 Sets
8-12 Reps
@8.5
3
Lat Pulldown
2 Sets
8-12 Reps
@8.5
4
Chest Fly (Machine)
2 Sets
8-12 Reps
@8.5
5
Lateral Raise (Dumbbell)
1 Set
8-12 Reps
@8.5
6
Hammer Curl
2 Sets
8-12 Reps
@8.5
7
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@8.5
8
Straight Leg Calf Raise
2 Sets
8-12 Reps
@8.5
9
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 1
1
Deadlift (Barbell)
3 Sets
3-6 Reps
@9
2
Bench Press (Dumbbell)
1 Set
1 Set
5-8 Reps
10-12 Reps
@9
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
@8.5
4
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@8.5
5
Arnold Press
2 Sets
10-15 Reps
@8.5
6
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
@8.5
7
Incline Tricep Extension (Dumbbell)
2 Sets
10-15 Reps
@8.5
8
Abs Crunch (Weighted)
2 Sets
10-15 Reps
@9
Day 2
1
Bench Press (Barbell)
3 Sets
3-6 Reps
@9.5
2
Squat (Smith Machine)
1 Set
1 Set
5-8 Reps
12-15 Reps
@8.5
@8.5
3
Pull Through (Cable)
2 Sets
10-15 Reps
@8.5
4
Seated Row (Cable)
2 Sets
8-12 Reps
@8.5
5
Lateral Raise (Cable)
2 Sets
10-15 Reps
@8.5
6
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
@8.5
7
Bicep Curl (Cable)
2 Sets
10-15 Reps
@8.5
8
Side Crunch (Cable)
2 Sets
10-15 Reps
@8.5
Day 3
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Dip (Bodyweight)
3 Sets
AMRAP
@10
3
Chin-Up (Bodyweight)
2 Sets
AMRAP
@10
4
Hanging Leg Raise
2 Sets
AMRAP
@10
5
Push Up (Incline)
2 Sets
AMRAP
@10
6
Back Extension (Weighted)
2 Sets
8-12 Reps
@8.5
7
Dead Hang
2 Sets
AMRAP
@10
Day 4
1
Squat (Barbell)
3 Sets
3-6 Reps
@9
2
Good Morning
2 Sets
8-12 Reps
@8.5
3
Leg Extension
2 Sets
10-15 Reps
@8.5
4
Leg Curl
2 Sets
10-15 Reps
@8.5
5
Straight Leg Calf Raise
4 Sets
10-15 Reps
@8.5
6
Ab Wheel
2 Sets
AMRAP
@8.5
Day 5
1
Overhead Press (Barbell)
3 Sets
3-6 Reps
@9.5
2
Bent Over Row (Barbell)
2 Sets
5-8 Reps
@9
3
Incline Bench Press (Barbell)
2 Sets
5-8 Reps
@9
4
Lunge (Barbell)
2 Sets
6-10 Reps
@8.5
5
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@8.5
6
Bicep Curl (Barbell)
2 Sets
8-10 Reps
@8.5
7
Bench Press (Close Grip)
2 Sets
8-10 Reps
@8.5
Day 6
1
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@8.5
2
Lying Leg Curl
2 Sets
8-12 Reps
@8.5
3
Lat Pulldown
2 Sets
8-12 Reps
@8.5
4
Chest Fly (Machine)
2 Sets
8-12 Reps
@8.5
5
Lateral Raise (Dumbbell)
1 Set
8-12 Reps
@8.5
6
Hammer Curl
2 Sets
8-12 Reps
@8.5
7
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@8.5
8
Straight Leg Calf Raise
2 Sets
8-12 Reps
@8.5
9
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 1
1
Deadlift (Barbell)
3 Sets
3-6 Reps
@9
2
Bench Press (Dumbbell)
1 Set
1 Set
5-8 Reps
10-12 Reps
@9
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
@8.5
4
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@8.5
5
Arnold Press
2 Sets
10-15 Reps
@8.5
6
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
@8.5
7
Incline Tricep Extension (Dumbbell)
2 Sets
10-15 Reps
@8.5
8
Abs Crunch (Weighted)
2 Sets
10-15 Reps
@9
Day 2
1
Bench Press (Barbell)
3 Sets
3-6 Reps
@9.5
2
Squat (Smith Machine)
1 Set
1 Set
5-8 Reps
12-15 Reps
@8.5
@8.5
3
Pull Through (Cable)
2 Sets
10-15 Reps
@8.5
4
Seated Row (Cable)
2 Sets
8-12 Reps
@8.5
5
Lateral Raise (Cable)
2 Sets
10-15 Reps
@8.5
6
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
@8.5
7
Bicep Curl (Cable)
2 Sets
10-15 Reps
@8.5
8
Side Crunch (Cable)
2 Sets
10-15 Reps
@8.5
Day 3
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Dip (Bodyweight)
3 Sets
AMRAP
@10
3
Chin-Up (Bodyweight)
2 Sets
AMRAP
@10
4
Hanging Leg Raise
2 Sets
AMRAP
@10
5
Push Up (Incline)
2 Sets
AMRAP
@10
6
Back Extension (Weighted)
2 Sets
8-12 Reps
@8.5
7
Dead Hang
2 Sets
AMRAP
@10
Day 4
1
Squat (Barbell)
3 Sets
3-6 Reps
@9
2
Good Morning
2 Sets
8-12 Reps
@8.5
3
Leg Extension
2 Sets
10-15 Reps
@8.5
4
Leg Curl
2 Sets
10-15 Reps
@8.5
5
Straight Leg Calf Raise
4 Sets
10-15 Reps
@8.5
6
Ab Wheel
2 Sets
AMRAP
@8.5
Day 5
1
Overhead Press (Barbell)
3 Sets
3-6 Reps
@9.5
2
Bent Over Row (Barbell)
2 Sets
5-8 Reps
@9
3
Incline Bench Press (Barbell)
2 Sets
5-8 Reps
@9
4
Lunge (Barbell)
2 Sets
6-10 Reps
@8.5
5
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@8.5
6
Bicep Curl (Barbell)
2 Sets
8-10 Reps
@8.5
7
Bench Press (Close Grip)
2 Sets
8-10 Reps
@8.5
Day 6
1
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@8.5
2
Lying Leg Curl
2 Sets
8-12 Reps
@8.5
3
Lat Pulldown
2 Sets
8-12 Reps
@8.5
4
Chest Fly (Machine)
2 Sets
8-12 Reps
@8.5
5
Lateral Raise (Dumbbell)
1 Set
8-12 Reps
@8.5
6
Hammer Curl
2 Sets
8-12 Reps
@8.5
7
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@8.5
8
Straight Leg Calf Raise
2 Sets
8-12 Reps
@8.5
9
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 1
1
Deadlift (Barbell)
3 Sets
3-6 Reps
@9
2
Bench Press (Dumbbell)
1 Set
1 Set
5-8 Reps
10-12 Reps
@9
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
@8.5
4
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@8.5
5
Arnold Press
2 Sets
10-15 Reps
@8.5
6
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
@8.5
7
Incline Tricep Extension (Dumbbell)
2 Sets
10-15 Reps
@8.5
8
Abs Crunch (Weighted)
2 Sets
10-15 Reps
@9
Day 2
1
Bench Press (Barbell)
3 Sets
3-6 Reps
@9.5
2
Squat (Smith Machine)
1 Set
1 Set
5-8 Reps
12-15 Reps
@8.5
@8.5
3
Pull Through (Cable)
2 Sets
10-15 Reps
@8.5
4
Seated Row (Cable)
2 Sets
8-12 Reps
@8.5
5
Lateral Raise (Cable)
2 Sets
10-15 Reps
@8.5
6
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
@8.5
7
Bicep Curl (Cable)
2 Sets
10-15 Reps
@8.5
8
Side Crunch (Cable)
2 Sets
10-15 Reps
@8.5
Day 3
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Dip (Bodyweight)
3 Sets
AMRAP
@10
3
Chin-Up (Bodyweight)
2 Sets
AMRAP
@10
4
Hanging Leg Raise
2 Sets
AMRAP
@10
5
Push Up (Incline)
2 Sets
AMRAP
@10
6
Back Extension (Weighted)
2 Sets
8-12 Reps
@8.5
7
Dead Hang
2 Sets
AMRAP
@10
Day 4
1
Squat (Barbell)
3 Sets
3-6 Reps
@9
2
Good Morning
2 Sets
8-12 Reps
@8.5
3
Leg Extension
2 Sets
10-15 Reps
@8.5
4
Leg Curl
2 Sets
10-15 Reps
@8.5
5
Straight Leg Calf Raise
4 Sets
10-15 Reps
@8.5
6
Ab Wheel
2 Sets
AMRAP
@8.5
Day 5
1
Overhead Press (Barbell)
3 Sets
3-6 Reps
@9.5
2
Bent Over Row (Barbell)
2 Sets
5-8 Reps
@9
3
Incline Bench Press (Barbell)
2 Sets
5-8 Reps
@9
4
Lunge (Barbell)
2 Sets
6-10 Reps
@8.5
5
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@8.5
6
Bicep Curl (Barbell)
2 Sets
8-10 Reps
@8.5
7
Bench Press (Close Grip)
2 Sets
8-10 Reps
@8.5
Day 6
1
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@8.5
2
Lying Leg Curl
2 Sets
8-12 Reps
@8.5
3
Lat Pulldown
2 Sets
8-12 Reps
@8.5
4
Chest Fly (Machine)
2 Sets
8-12 Reps
@8.5
5
Lateral Raise (Dumbbell)
1 Set
8-12 Reps
@8.5
6
Hammer Curl
2 Sets
8-12 Reps
@8.5
7
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@8.5
8
Straight Leg Calf Raise
2 Sets
8-12 Reps
@8.5
9
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 1
1
Deadlift (Barbell)
3 Sets
3-6 Reps
@9
2
Bench Press (Dumbbell)
1 Set
1 Set
5-8 Reps
10-12 Reps
@9
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
@8.5
4
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@8.5
5
Arnold Press
2 Sets
10-15 Reps
@8.5
6
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
@8.5
7
Incline Tricep Extension (Dumbbell)
2 Sets
10-15 Reps
@8.5
8
Abs Crunch (Weighted)
2 Sets
10-15 Reps
@9
Day 2
1
Bench Press (Barbell)
3 Sets
3-6 Reps
@9.5
2
Squat (Smith Machine)
1 Set
1 Set
5-8 Reps
12-15 Reps
@8.5
@8.5
3
Pull Through (Cable)
2 Sets
10-15 Reps
@8.5
4
Seated Row (Cable)
2 Sets
8-12 Reps
@8.5
5
Lateral Raise (Cable)
2 Sets
10-15 Reps
@8.5
6
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
@8.5
7
Bicep Curl (Cable)
2 Sets
10-15 Reps
@8.5
8
Side Crunch (Cable)
2 Sets
10-15 Reps
@8.5
Day 3
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Dip (Bodyweight)
3 Sets
AMRAP
@10
3
Chin-Up (Bodyweight)
2 Sets
AMRAP
@10
4
Hanging Leg Raise
2 Sets
AMRAP
@10
5
Push Up (Incline)
2 Sets
AMRAP
@10
6
Back Extension (Weighted)
2 Sets
8-12 Reps
@8.5
7
Dead Hang
2 Sets
AMRAP
@10
Day 4
1
Squat (Barbell)
3 Sets
3-6 Reps
@9
2
Good Morning
2 Sets
8-12 Reps
@8.5
3
Leg Extension
2 Sets
10-15 Reps
@8.5
4
Leg Curl
2 Sets
10-15 Reps
@8.5
5
Straight Leg Calf Raise
4 Sets
10-15 Reps
@8.5
6
Ab Wheel
2 Sets
AMRAP
@8.5
Day 5
1
Overhead Press (Barbell)
3 Sets
3-6 Reps
@9.5
2
Bent Over Row (Barbell)
2 Sets
5-8 Reps
@9
3
Incline Bench Press (Barbell)
2 Sets
5-8 Reps
@9
4
Lunge (Barbell)
2 Sets
6-10 Reps
@8.5
5
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@8.5
6
Bicep Curl (Barbell)
2 Sets
8-10 Reps
@8.5
7
Bench Press (Close Grip)
2 Sets
8-10 Reps
@8.5
Day 6
1
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@8.5
2
Lying Leg Curl
2 Sets
8-12 Reps
@8.5
3
Lat Pulldown
2 Sets
8-12 Reps
@8.5
4
Chest Fly (Machine)
2 Sets
8-12 Reps
@8.5
5
Lateral Raise (Dumbbell)
1 Set
8-12 Reps
@8.5
6
Hammer Curl
2 Sets
8-12 Reps
@8.5
7
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@8.5
8
Straight Leg Calf Raise
2 Sets
8-12 Reps
@8.5
9
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 1
1
Deadlift (Barbell)
3 Sets
3-6 Reps
@9
2
Bench Press (Dumbbell)
1 Set
1 Set
5-8 Reps
10-12 Reps
@9
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
@8.5
4
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@8.5
5
Arnold Press
2 Sets
10-15 Reps
@8.5
6
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
@8.5
7
Incline Tricep Extension (Dumbbell)
2 Sets
10-15 Reps
@8.5
8
Abs Crunch (Weighted)
2 Sets
10-15 Reps
@9
Day 2
1
Bench Press (Barbell)
3 Sets
3-6 Reps
@9.5
2
Squat (Smith Machine)
1 Set
1 Set
5-8 Reps
12-15 Reps
@8.5
@8.5
3
Pull Through (Cable)
2 Sets
10-15 Reps
@8.5
4
Seated Row (Cable)
2 Sets
8-12 Reps
@8.5
5
Lateral Raise (Cable)
2 Sets
10-15 Reps
@8.5
6
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
@8.5
7
Bicep Curl (Cable)
2 Sets
10-15 Reps
@8.5
8
Side Crunch (Cable)
2 Sets
10-15 Reps
@8.5
Day 3
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Dip (Bodyweight)
3 Sets
AMRAP
@10
3
Chin-Up (Bodyweight)
2 Sets
AMRAP
@10
4
Hanging Leg Raise
2 Sets
AMRAP
@10
5
Push Up (Incline)
2 Sets
AMRAP
@10
6
Back Extension (Weighted)
2 Sets
8-12 Reps
@8.5
7
Dead Hang
2 Sets
AMRAP
@10
Day 4
1
Squat (Barbell)
3 Sets
3-6 Reps
@9
2
Good Morning
2 Sets
8-12 Reps
@8.5
3
Leg Extension
2 Sets
10-15 Reps
@8.5
4
Leg Curl
2 Sets
10-15 Reps
@8.5
5
Straight Leg Calf Raise
4 Sets
10-15 Reps
@8.5
6
Ab Wheel
2 Sets
AMRAP
@8.5
Day 5
1
Overhead Press (Barbell)
3 Sets
3-6 Reps
@9.5
2
Bent Over Row (Barbell)
2 Sets
5-8 Reps
@9
3
Incline Bench Press (Barbell)
2 Sets
5-8 Reps
@9
4
Lunge (Barbell)
2 Sets
6-10 Reps
@8.5
5
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@8.5
6
Bicep Curl (Barbell)
2 Sets
8-10 Reps
@8.5
7
Bench Press (Close Grip)
2 Sets
8-10 Reps
@8.5
Day 6
1
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@8.5
2
Lying Leg Curl
2 Sets
8-12 Reps
@8.5
3
Lat Pulldown
2 Sets
8-12 Reps
@8.5
4
Chest Fly (Machine)
2 Sets
8-12 Reps
@8.5
5
Lateral Raise (Dumbbell)
1 Set
8-12 Reps
@8.5
6
Hammer Curl
2 Sets
8-12 Reps
@8.5
7
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@8.5
8
Straight Leg Calf Raise
2 Sets
8-12 Reps
@8.5
9
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 1
1
Deadlift (Barbell)
3 Sets
3-6 Reps
@9
2
Bench Press (Dumbbell)
1 Set
1 Set
5-8 Reps
10-12 Reps
@9
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
@8.5
4
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@8.5
5
Arnold Press
2 Sets
10-15 Reps
@8.5
6
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
@8.5
7
Incline Tricep Extension (Dumbbell)
2 Sets
10-15 Reps
@8.5
8
Abs Crunch (Weighted)
2 Sets
10-15 Reps
@9
Day 2
1
Bench Press (Barbell)
3 Sets
3-6 Reps
@9.5
2
Squat (Smith Machine)
1 Set
1 Set
5-8 Reps
12-15 Reps
@8.5
@8.5
3
Pull Through (Cable)
2 Sets
10-15 Reps
@8.5
4
Seated Row (Cable)
2 Sets
8-12 Reps
@8.5
5
Lateral Raise (Cable)
2 Sets
10-15 Reps
@8.5
6
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
@8.5
7
Bicep Curl (Cable)
2 Sets
10-15 Reps
@8.5
8
Side Crunch (Cable)
2 Sets
10-15 Reps
@8.5
Day 3
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Dip (Bodyweight)
3 Sets
AMRAP
@10
3
Chin-Up (Bodyweight)
2 Sets
AMRAP
@10
4
Hanging Leg Raise
2 Sets
AMRAP
@10
5
Push Up (Incline)
2 Sets
AMRAP
@10
6
Back Extension (Weighted)
2 Sets
8-12 Reps
@8.5
7
Dead Hang
2 Sets
AMRAP
@10
Day 4
1
Squat (Barbell)
3 Sets
3-6 Reps
@9
2
Good Morning
2 Sets
8-12 Reps
@8.5
3
Leg Extension
2 Sets
10-15 Reps
@8.5
4
Leg Curl
2 Sets
10-15 Reps
@8.5
5
Straight Leg Calf Raise
4 Sets
10-15 Reps
@8.5
6
Ab Wheel
2 Sets
AMRAP
@8.5
Day 5
1
Overhead Press (Barbell)
3 Sets
3-6 Reps
@9.5
2
Bent Over Row (Barbell)
2 Sets
5-8 Reps
@9
3
Incline Bench Press (Barbell)
2 Sets
5-8 Reps
@9
4
Lunge (Barbell)
2 Sets
6-10 Reps
@8.5
5
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@8.5
6
Bicep Curl (Barbell)
2 Sets
8-10 Reps
@8.5
7
Bench Press (Close Grip)
2 Sets
8-10 Reps
@8.5
Day 6
1
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@8.5
2
Lying Leg Curl
2 Sets
8-12 Reps
@8.5
3
Lat Pulldown
2 Sets
8-12 Reps
@8.5
4
Chest Fly (Machine)
2 Sets
8-12 Reps
@8.5
5
Lateral Raise (Dumbbell)
1 Set
8-12 Reps
@8.5
6
Hammer Curl
2 Sets
8-12 Reps
@8.5
7
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@8.5
8
Straight Leg Calf Raise
2 Sets
8-12 Reps
@8.5
9
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 1
1
Deadlift (Barbell)
3 Sets
3-6 Reps
@9
2
Bench Press (Dumbbell)
1 Set
1 Set
5-8 Reps
10-12 Reps
@9
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
@8.5
4
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@8.5
5
Arnold Press
2 Sets
10-15 Reps
@8.5
6
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
@8.5
7
Incline Tricep Extension (Dumbbell)
2 Sets
10-15 Reps
@8.5
8
Abs Crunch (Weighted)
2 Sets
10-15 Reps
@9
Day 2
1
Bench Press (Barbell)
3 Sets
3-6 Reps
@9.5
2
Squat (Smith Machine)
1 Set
1 Set
5-8 Reps
12-15 Reps
@8.5
@8.5
3
Pull Through (Cable)
2 Sets
10-15 Reps
@8.5
4
Seated Row (Cable)
2 Sets
8-12 Reps
@8.5
5
Lateral Raise (Cable)
2 Sets
10-15 Reps
@8.5
6
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
@8.5
7
Bicep Curl (Cable)
2 Sets
10-15 Reps
@8.5
8
Side Crunch (Cable)
2 Sets
10-15 Reps
@8.5
Day 3
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Dip (Bodyweight)
3 Sets
AMRAP
@10
3
Chin-Up (Bodyweight)
2 Sets
AMRAP
@10
4
Hanging Leg Raise
2 Sets
AMRAP
@10
5
Push Up (Incline)
2 Sets
AMRAP
@10
6
Back Extension (Weighted)
2 Sets
8-12 Reps
@8.5
7
Dead Hang
2 Sets
AMRAP
@10
Day 4
1
Squat (Barbell)
3 Sets
3-6 Reps
@9
2
Good Morning
2 Sets
8-12 Reps
@8.5
3
Leg Extension
2 Sets
10-15 Reps
@8.5
4
Leg Curl
2 Sets
10-15 Reps
@8.5
5
Straight Leg Calf Raise
4 Sets
10-15 Reps
@8.5
6
Ab Wheel
2 Sets
AMRAP
@8.5
Day 5
1
Overhead Press (Barbell)
3 Sets
3-6 Reps
@9.5
2
Bent Over Row (Barbell)
2 Sets
5-8 Reps
@9
3
Incline Bench Press (Barbell)
2 Sets
5-8 Reps
@9
4
Lunge (Barbell)
2 Sets
6-10 Reps
@8.5
5
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@8.5
6
Bicep Curl (Barbell)
2 Sets
8-10 Reps
@8.5
7
Bench Press (Close Grip)
2 Sets
8-10 Reps
@8.5
Day 6
1
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@8.5
2
Lying Leg Curl
2 Sets
8-12 Reps
@8.5
3
Lat Pulldown
2 Sets
8-12 Reps
@8.5
4
Chest Fly (Machine)
2 Sets
8-12 Reps
@8.5
5
Lateral Raise (Dumbbell)
1 Set
8-12 Reps
@8.5
6
Hammer Curl
2 Sets
8-12 Reps
@8.5
7
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@8.5
8
Straight Leg Calf Raise
2 Sets
8-12 Reps
@8.5
9
Hanging Leg Raise
2 Sets
AMRAP
@10