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Garou
by Cayse Q.
10 athletes joined
5.0
(1 rating)
Program Description
This was the first program I ran when started lifting weights when I found this app I couldn’t find so I will post it and remember to have fun(:
Program Overview
Level
Beginner, Novice, Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
60 minutes
Created
Jan 31, 2024 09:08
Last Edited
Jun 17, 2024 09:20
down_app
Week 1
1 / 10 Weeks
Day 1
1
Overhead Press (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@8
@8.5
2
Push Up (Weighted)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
3
Chest Fly (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
4
Front Raise
3 Sets
10 Reps
@8
5
Dip (Bodyweight)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
6
Decline Crunch
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
Day 4
1
Overhead Press (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@7
@7.5
2
Push Up (Weighted)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
3
Front Raise
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
4
Dip (Bodyweight)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
5
Chest Fly (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
6
Decline Sit Up
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
Day 5
1
Wide Grip Pull-Up
2 Sets
1 Set
10 Reps
10 Reps
@7
@6
2
Pendlay Row
3 Sets
1 Set
8 Reps
8 Reps
@7
@7.5
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
4
Wide Grip Lat Pulldown
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
5
Reverse Pec Deck
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
6
Bicep Curl (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
7
Decline Crunch
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
Day 6
1
Wide Grip Pull-Up
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@8
@8.5
3
Bicep Curl (EZ Bar)
2 Sets
1 Set
15 Reps
15 Reps
@8
@8.5
4
Wide Grip Lat Pulldown
3 Sets
10 Reps
@8
5
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
6
Alternating Dumbbell Curl
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
7
Decline Sit Up
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
8
Run
1 Set
15 mins
@6
Day 2
1
Wide Grip Pull-Up
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
2
Bent Over Row (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@8
@8.5
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
4
Wide Grip Lat Pulldown
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
5
Reverse Pec Deck
2 Sets
1 Set
10 Reps
18 Reps
@8.5
@8.5
6
Bicep Curl (EZ Bar)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
7
Sit Up
3 Sets
10 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
3
Leg Extension
3 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
4
Leg Curl
4 Sets
10 Reps
@8.5
5
Standing Calf Raise
4 Sets
12 Reps
@8.5
6
Leg Raise (Captain's Chair)
3 Sets
8 Reps
@8
Day 1
1
Overhead Press (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@8
@8.5
2
Push Up (Weighted)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
3
Chest Fly (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
4
Front Raise
3 Sets
10 Reps
@8
5
Dip (Bodyweight)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
6
Decline Crunch
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
Day 4
1
Overhead Press (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@7
@7.5
2
Push Up (Weighted)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
3
Front Raise
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
4
Dip (Bodyweight)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
5
Chest Fly (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
6
Decline Sit Up
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
Day 5
1
Wide Grip Pull-Up
2 Sets
1 Set
10 Reps
10 Reps
@7
@6
2
Pendlay Row
3 Sets
1 Set
8 Reps
8 Reps
@7
@7.5
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
4
Wide Grip Lat Pulldown
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
5
Reverse Pec Deck
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
6
Bicep Curl (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
7
Decline Crunch
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
Day 6
1
Wide Grip Pull-Up
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@8
@8.5
3
Bicep Curl (EZ Bar)
2 Sets
1 Set
15 Reps
15 Reps
@8
@8.5
4
Wide Grip Lat Pulldown
3 Sets
10 Reps
@8
5
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
6
Alternating Dumbbell Curl
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
7
Decline Sit Up
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
Day 7
1
Run
1 Set
15 mins
@6
Day 2
1
Wide Grip Pull-Up
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
2
Bent Over Row (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@8
@8.5
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
4
Wide Grip Lat Pulldown
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
5
Reverse Pec Deck
2 Sets
1 Set
10 Reps
18 Reps
@8.5
@8.5
6
Bicep Curl (EZ Bar)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
7
Sit Up
3 Sets
10 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
3
Leg Extension
3 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
4
Leg Curl
4 Sets
10 Reps
@8.5
5
Standing Calf Raise
4 Sets
12 Reps
@8.5
6
Leg Raise (Captain's Chair)
3 Sets
8 Reps
@8
Day 1
1
Overhead Press (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@8
@8.5
2
Push Up (Weighted)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
3
Chest Fly (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
4
Front Raise
3 Sets
10 Reps
@8
5
Dip (Bodyweight)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
6
Decline Crunch
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
Day 4
1
Overhead Press (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@7
@7.5
2
Push Up (Weighted)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
3
Front Raise
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
4
Dip (Bodyweight)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
5
Chest Fly (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
6
Decline Sit Up
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
Day 5
1
Wide Grip Pull-Up
2 Sets
1 Set
10 Reps
10 Reps
@7
@6
2
Pendlay Row
3 Sets
1 Set
8 Reps
8 Reps
@7
@7.5
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
4
Wide Grip Lat Pulldown
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
5
Reverse Pec Deck
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
6
Bicep Curl (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
7
Decline Crunch
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
Day 6
1
Wide Grip Pull-Up
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@8
@8.5
3
Bicep Curl (EZ Bar)
2 Sets
1 Set
15 Reps
15 Reps
@8
@8.5
4
Wide Grip Lat Pulldown
3 Sets
10 Reps
@8
5
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
6
Alternating Dumbbell Curl
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
7
Decline Sit Up
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
Day 7
1
Run
1 Set
15 mins
@6
Day 2
1
Wide Grip Pull-Up
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
2
Bent Over Row (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@8
@8.5
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
4
Wide Grip Lat Pulldown
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
5
Reverse Pec Deck
3 Sets
10 Reps
@8.5
6
Bicep Curl (EZ Bar)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
7
Sit Up
3 Sets
10 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
3
Leg Extension
3 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
4
Leg Curl
4 Sets
10 Reps
@8.5
5
Standing Calf Raise
4 Sets
12 Reps
@8.5
6
Leg Raise (Captain's Chair)
3 Sets
8 Reps
@8
Day 1
1
Overhead Press (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@8
@8.5
2
Push Up (Weighted)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
3
Chest Fly (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
4
Front Raise
3 Sets
10 Reps
@8
5
Dip (Bodyweight)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
6
Decline Crunch
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
Day 4
1
Overhead Press (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@7
@7.5
2
Push Up (Weighted)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
3
Front Raise
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
4
Dip (Bodyweight)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
5
Chest Fly (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
6
Decline Sit Up
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
Day 5
1
Wide Grip Pull-Up
2 Sets
1 Set
10 Reps
10 Reps
@7
@6
2
Pendlay Row
3 Sets
1 Set
8 Reps
8 Reps
@7
@7.5
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
4
Wide Grip Lat Pulldown
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
5
Reverse Pec Deck
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
6
Bicep Curl (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
7
Decline Crunch
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
Day 6
1
Wide Grip Pull-Up
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@8
@8.5
3
Bicep Curl (EZ Bar)
2 Sets
1 Set
15 Reps
15 Reps
@8
@8.5
4
Wide Grip Lat Pulldown
3 Sets
10 Reps
@8
5
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
6
Alternating Dumbbell Curl
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
7
Decline Sit Up
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
Day 7
1
Run
1 Set
15 mins
@6
Day 2
1
Wide Grip Pull-Up
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
2
Bent Over Row (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@8
@8.5
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
4
Wide Grip Lat Pulldown
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
5
Reverse Pec Deck
2 Sets
1 Set
10 Reps
18 Reps
@8.5
@8.5
6
Bicep Curl (EZ Bar)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
7
Sit Up
3 Sets
10 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
3
Leg Extension
3 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
4
Leg Curl
4 Sets
10 Reps
@8.5
5
Standing Calf Raise
4 Sets
12 Reps
@8.5
6
Leg Raise (Captain's Chair)
3 Sets
8 Reps
@8
Day 1
1
Overhead Press (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@8
@8.5
2
Push Up (Weighted)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
3
Chest Fly (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
4
Front Raise
3 Sets
10 Reps
@8
5
Dip (Bodyweight)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
6
Decline Crunch
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
Day 4
1
Overhead Press (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@7
@7.5
2
Push Up (Weighted)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
3
Front Raise
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
4
Dip (Bodyweight)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
5
Chest Fly (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
6
Decline Sit Up
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
Day 5
1
Wide Grip Pull-Up
2 Sets
1 Set
10 Reps
10 Reps
@7
@6
2
Pendlay Row
3 Sets
1 Set
8 Reps
8 Reps
@7
@7.5
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
4
Wide Grip Lat Pulldown
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
5
Reverse Pec Deck
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
6
Bicep Curl (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
7
Decline Crunch
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
Day 6
1
Wide Grip Pull-Up
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@8
@8.5
3
Bicep Curl (EZ Bar)
2 Sets
1 Set
15 Reps
15 Reps
@8
@8.5
4
Wide Grip Lat Pulldown
3 Sets
10 Reps
@8
5
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
6
Alternating Dumbbell Curl
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
7
Decline Sit Up
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
Day 7
1
Run
1 Set
15 mins
@6
Day 2
1
Wide Grip Pull-Up
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
2
Bent Over Row (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@8
@8.5
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
4
Wide Grip Lat Pulldown
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
5
Reverse Pec Deck
2 Sets
1 Set
10 Reps
18 Reps
@8.5
@8.5
6
Bicep Curl (EZ Bar)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
7
Sit Up
3 Sets
10 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
3
Leg Extension
3 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
4
Leg Curl
4 Sets
10 Reps
@8.5
5
Standing Calf Raise
4 Sets
12 Reps
@8.5
6
Leg Raise (Captain's Chair)
3 Sets
8 Reps
@8
Day 1
1
Overhead Press (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@8
@8.5
2
Push Up (Weighted)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
3
Chest Fly (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
4
Front Raise
3 Sets
10 Reps
@8
5
Dip (Bodyweight)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
6
Decline Crunch
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
Day 4
1
Overhead Press (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@7
@7.5
2
Push Up (Weighted)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
3
Front Raise
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
4
Dip (Bodyweight)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
5
Chest Fly (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
6
Decline Sit Up
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
Day 5
1
Wide Grip Pull-Up
2 Sets
1 Set
10 Reps
10 Reps
@7
@6
2
Pendlay Row
3 Sets
1 Set
8 Reps
8 Reps
@7
@7.5
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
4
Wide Grip Lat Pulldown
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
5
Reverse Pec Deck
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
6
Bicep Curl (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
7
Decline Crunch
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
Day 6
1
Wide Grip Pull-Up
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@8
@8.5
3
Bicep Curl (EZ Bar)
2 Sets
1 Set
15 Reps
15 Reps
@8
@8.5
4
Wide Grip Lat Pulldown
3 Sets
10 Reps
@8
5
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
6
Alternating Dumbbell Curl
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
7
Decline Sit Up
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
Day 7
1
Run
1 Set
15 mins
@6
Day 2
1
Wide Grip Pull-Up
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
2
Bent Over Row (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@8
@8.5
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
4
Wide Grip Lat Pulldown
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
5
Reverse Pec Deck
2 Sets
1 Set
10 Reps
18 Reps
@8.5
@8.5
6
Bicep Curl (EZ Bar)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
7
Sit Up
3 Sets
10 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
3
Leg Extension
3 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
4
Leg Curl
4 Sets
10 Reps
@8.5
5
Standing Calf Raise
4 Sets
12 Reps
@8.5
6
Leg Raise (Captain's Chair)
3 Sets
8 Reps
@8
Day 1
1
Overhead Press (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@8
@8.5
2
Push Up (Weighted)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
3
Chest Fly (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
4
Front Raise
3 Sets
10 Reps
@8
5
Dip (Bodyweight)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
6
Decline Crunch
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
Day 4
1
Overhead Press (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@7
@7.5
2
Push Up (Weighted)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
3
Front Raise
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
4
Dip (Bodyweight)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
5
Chest Fly (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
6
Decline Sit Up
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
Day 5
1
Wide Grip Pull-Up
2 Sets
1 Set
10 Reps
10 Reps
@7
@6
2
Pendlay Row
3 Sets
1 Set
8 Reps
8 Reps
@7
@7.5
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
4
Wide Grip Lat Pulldown
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
5
Reverse Pec Deck
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
6
Bicep Curl (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
7
Decline Crunch
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
Day 6
1
Wide Grip Pull-Up
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@8
@8.5
3
Bicep Curl (EZ Bar)
2 Sets
1 Set
15 Reps
15 Reps
@8
@8.5
4
Wide Grip Lat Pulldown
3 Sets
10 Reps
@8
5
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
6
Alternating Dumbbell Curl
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
7
Decline Sit Up
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
Day 7
1
Run
1 Set
15 mins
@6
Day 2
1
Wide Grip Pull-Up
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
2
Bent Over Row (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@8
@8.5
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
4
Wide Grip Lat Pulldown
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
5
Reverse Pec Deck
2 Sets
1 Set
10 Reps
18 Reps
@8.5
@8.5
6
Bicep Curl (EZ Bar)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
7
Sit Up
3 Sets
10 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
3
Leg Extension
3 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
4
Leg Curl
4 Sets
10 Reps
@8.5
5
Standing Calf Raise
4 Sets
12 Reps
@8.5
6
Leg Raise (Captain's Chair)
3 Sets
8 Reps
@8
Day 1
1
Overhead Press (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@8
@8.5
2
Push Up (Weighted)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
3
Chest Fly (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
4
Front Raise
3 Sets
10 Reps
@8
5
Dip (Bodyweight)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
6
Decline Crunch
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
Day 4
1
Overhead Press (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@7
@7.5
2
Push Up (Weighted)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
3
Front Raise
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
4
Dip (Bodyweight)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
5
Chest Fly (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
6
Decline Sit Up
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
Day 5
1
Wide Grip Pull-Up
2 Sets
1 Set
10 Reps
10 Reps
@7
@6
2
Pendlay Row
3 Sets
1 Set
8 Reps
8 Reps
@7
@7.5
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
4
Wide Grip Lat Pulldown
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
5
Reverse Pec Deck
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
6
Bicep Curl (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
7
Decline Crunch
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
Day 6
1
Wide Grip Pull-Up
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@8
@8.5
3
Bicep Curl (EZ Bar)
2 Sets
1 Set
15 Reps
15 Reps
@8
@8.5
4
Wide Grip Lat Pulldown
3 Sets
10 Reps
@8
5
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
6
Alternating Dumbbell Curl
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
7
Decline Sit Up
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
Day 7
1
Run
1 Set
15 mins
@6
Day 2
1
Wide Grip Pull-Up
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
2
Bent Over Row (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@8
@8.5
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
4
Wide Grip Lat Pulldown
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
5
Reverse Pec Deck
2 Sets
1 Set
10 Reps
18 Reps
@8.5
@8.5
6
Bicep Curl (EZ Bar)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
7
Sit Up
3 Sets
10 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
3
Leg Extension
3 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
4
Leg Curl
4 Sets
10 Reps
@8.5
5
Standing Calf Raise
4 Sets
12 Reps
@8.5
6
Leg Raise (Captain's Chair)
3 Sets
8 Reps
@8
Day 1
1
Overhead Press (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@8
@8.5
2
Push Up (Weighted)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
3
Chest Fly (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
4
Front Raise
3 Sets
10 Reps
@8
5
Dip (Bodyweight)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
6
Decline Crunch
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
Day 4
1
Overhead Press (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@7
@7.5
2
Push Up (Weighted)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
3
Front Raise
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
4
Dip (Bodyweight)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
5
Chest Fly (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
6
Decline Sit Up
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
Day 5
1
Wide Grip Pull-Up
2 Sets
1 Set
10 Reps
10 Reps
@7
@6
2
Pendlay Row
3 Sets
1 Set
8 Reps
8 Reps
@7
@7.5
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
4
Wide Grip Lat Pulldown
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
5
Reverse Pec Deck
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
6
Bicep Curl (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
7
Decline Crunch
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
Day 6
1
Wide Grip Pull-Up
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@8
@8.5
3
Bicep Curl (EZ Bar)
2 Sets
1 Set
15 Reps
15 Reps
@8
@8.5
4
Wide Grip Lat Pulldown
3 Sets
10 Reps
@8
5
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
6
Alternating Dumbbell Curl
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
7
Decline Sit Up
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
Day 7
1
Run
1 Set
15 mins
@6
Day 2
1
Wide Grip Pull-Up
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
2
Bent Over Row (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@8
@8.5
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
4
Wide Grip Lat Pulldown
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
5
Reverse Pec Deck
2 Sets
1 Set
10 Reps
18 Reps
@8.5
@8.5
6
Bicep Curl (EZ Bar)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
7
Sit Up
3 Sets
10 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
3
Leg Extension
3 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
4
Leg Curl
4 Sets
10 Reps
@8.5
5
Standing Calf Raise
4 Sets
12 Reps
@8.5
6
Leg Raise (Captain's Chair)
3 Sets
8 Reps
@8
Day 1
1
Overhead Press (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@8
@8.5
2
Push Up (Weighted)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
3
Chest Fly (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
4
Front Raise
3 Sets
10 Reps
@8
5
Dip (Bodyweight)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
6
Decline Crunch
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
Day 4
1
Overhead Press (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@7
@7.5
2
Push Up (Weighted)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
3
Front Raise
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
4
Dip (Bodyweight)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
5
Chest Fly (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
6
Decline Sit Up
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
Day 5
1
Wide Grip Pull-Up
2 Sets
1 Set
10 Reps
10 Reps
@7
@6
2
Pendlay Row
3 Sets
1 Set
8 Reps
8 Reps
@7
@7.5
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
4
Wide Grip Lat Pulldown
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
5
Reverse Pec Deck
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
6
Bicep Curl (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
7
Decline Crunch
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
Day 6
1
Wide Grip Pull-Up
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@8
@8.5
3
Bicep Curl (EZ Bar)
2 Sets
1 Set
15 Reps
15 Reps
@8
@8.5
4
Wide Grip Lat Pulldown
3 Sets
10 Reps
@8
5
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
6
Alternating Dumbbell Curl
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
7
Decline Sit Up
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
Day 7
1
Run
1 Set
15 mins
@6
Day 2
1
Wide Grip Pull-Up
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
2
Bent Over Row (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@8
@8.5
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
4
Wide Grip Lat Pulldown
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
5
Reverse Pec Deck
2 Sets
1 Set
10 Reps
18 Reps
@8.5
@8.5
6
Bicep Curl (EZ Bar)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
7
Sit Up
3 Sets
10 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
3
Leg Extension
3 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
4
Leg Curl
4 Sets
10 Reps
@8.5
5
Standing Calf Raise
4 Sets
12 Reps
@8.5
6
Leg Raise (Captain's Chair)
3 Sets
8 Reps
@8
What People Are Saying(1 rating)
Only ratings with written feedback are displayed here.
5.00/ 5
Cayse Q.Man
2 months ago
0 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Significant modifications
I went back and fixed the error on the program