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GET HUGE!
by BRANDON
4 athletes joined
Program Description
Get huge. This is a 12 week program built around a 3 day a week (MWF) schedule. Each day is full body, incorporating most major muscle groups. Feel free to adjust plan to better suit your goals. AB Video (YouTube) of your choice at the end of each workout for a duration of 10min.
Program Overview
Level
Novice
Goal
Bodybuilding, Athletics, Powerlifting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
80 minutes
Created
May 30, 2024 03:38
Last Edited
Jun 07, 2024 01:09
down_app
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
2 Sets
1 Set
10-12 Reps
8-10 Reps
8-10 Reps
@6
@8
@9
2
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@8
3
Dip (Bodyweight)
3 Sets
AMRAP
@10
4
Dumbbell Row
3 Sets
8-12 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@8
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8
7
Seated Row (Cable)
3 Sets
8-12 Reps
@7
8
AB Video
1 Set
10 mins
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6
@7
@8
@9
2
Lateral Lunge (Weighted)
3 Sets
8-12 Reps
@7
3
Hammer Curl
3 Sets
10-12 Reps
@8
4
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
@8
5
Pec Fly (Dumbbell)
3 Sets
10-12 Reps
@7.5
6
Shrug (Dumbbell)
3 Sets
8-12 Reps
@8
7
Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
8
AB Video
1 Set
10 mins
@10
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@6.5
@7
@8
2
Seated Calf Raise
3 Sets
12-15 Reps
@8
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6.5
@7.5
@8.5
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@8
5
Leg Press
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@8
6
Skull Crusher
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@8
7
Back Extension (Weighted)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6
@7
8
AB Video
1 Set
10 mins
@10
Day 1
1
Squat (Barbell)
1 Set
2 Sets
1 Set
10-12 Reps
8-10 Reps
8-10 Reps
@6
@8
@9
2
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@8
3
Dip (Bodyweight)
3 Sets
AMRAP
@10
4
Dumbbell Row
3 Sets
8-12 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@8
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8
7
Seated Row (Cable)
3 Sets
8-12 Reps
@7
8
AB Video
1 Set
10 mins
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6
@7
@8
@9
2
Lateral Lunge (Weighted)
3 Sets
8-12 Reps
@7
3
Hammer Curl
3 Sets
10-12 Reps
@8
4
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
@8
5
Pec Fly (Dumbbell)
3 Sets
10-12 Reps
@7.5
6
Shrug (Dumbbell)
3 Sets
8-12 Reps
@8
7
Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
8
AB Video
1 Set
10 mins
@10
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@6.5
@7
@8
2
Seated Calf Raise
3 Sets
12-15 Reps
@8
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6.5
@7.5
@8.5
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@8
5
Leg Press
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@8
6
Skull Crusher
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@8
7
Back Extension (Weighted)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6
@7
8
AB Video
1 Set
10 mins
@10
Day 1
1
Squat (Barbell)
1 Set
2 Sets
1 Set
10-12 Reps
8-10 Reps
8-10 Reps
@6
@8
@9
2
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@8
3
Dip (Bodyweight)
3 Sets
AMRAP
@10
4
Dumbbell Row
3 Sets
8-12 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@8
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8
7
Seated Row (Cable)
3 Sets
8-12 Reps
@7
8
AB Video
1 Set
10 mins
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6
@7
@8
@9
2
Lateral Lunge (Weighted)
3 Sets
8-12 Reps
@7
3
Hammer Curl
3 Sets
10-12 Reps
@8
4
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
@8
5
Pec Fly (Dumbbell)
3 Sets
10-12 Reps
@7.5
6
Shrug (Dumbbell)
3 Sets
8-12 Reps
@8
7
Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
8
AB Video
1 Set
10 mins
@10
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@6.5
@7
@8
2
Seated Calf Raise
3 Sets
12-15 Reps
@8
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6.5
@7.5
@8.5
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@8
5
Leg Press
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@8
6
Skull Crusher
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@8
7
Back Extension (Weighted)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6
@7
8
AB Video
1 Set
10 mins
@10
Day 1
1
Squat (Barbell)
1 Set
2 Sets
1 Set
10-12 Reps
8-10 Reps
8-10 Reps
@6
@8
@9
2
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@8
3
Dip (Bodyweight)
3 Sets
AMRAP
@10
4
Dumbbell Row
3 Sets
8-12 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@8
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8
7
Seated Row (Cable)
3 Sets
8-12 Reps
@7
8
AB Video
1 Set
10 mins
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6
@7
@8
@9
2
Lateral Lunge (Weighted)
3 Sets
8-12 Reps
@7
3
Hammer Curl
3 Sets
10-12 Reps
@8
4
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
@8
5
Pec Fly (Dumbbell)
3 Sets
10-12 Reps
@7.5
6
Shrug (Dumbbell)
3 Sets
8-12 Reps
@8
7
Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
8
AB Video
1 Set
10 mins
@10
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@6.5
@7
@8
2
Seated Calf Raise
3 Sets
12-15 Reps
@8
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6.5
@7.5
@8.5
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@8
5
Leg Press
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@8
6
Skull Crusher
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@8
7
Back Extension (Weighted)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6
@7
8
AB Video
1 Set
10 mins
@10
Day 1
1
Squat (Barbell)
1 Set
2 Sets
1 Set
10-12 Reps
8-10 Reps
8-10 Reps
@6
@8
@9
2
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@8
3
Dip (Bodyweight)
3 Sets
AMRAP
@10
4
Dumbbell Row
3 Sets
8-12 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@8
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8
7
Seated Row (Cable)
3 Sets
8-12 Reps
@7
8
AB Video
1 Set
10 mins
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6
@7
@8
@9
2
Lateral Lunge (Weighted)
3 Sets
8-12 Reps
@7
3
Hammer Curl
3 Sets
10-12 Reps
@8
4
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
@8
5
Pec Fly (Dumbbell)
3 Sets
10-12 Reps
@7.5
6
Shrug (Dumbbell)
3 Sets
8-12 Reps
@8
7
Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
8
AB Video
1 Set
10 mins
@10
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@6.5
@7
@8
2
Seated Calf Raise
3 Sets
12-15 Reps
@8
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6.5
@7.5
@8.5
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@8
5
Leg Press
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@8
6
Skull Crusher
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@8
7
Back Extension (Weighted)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6
@7
8
AB Video
1 Set
10 mins
@10
Day 1
1
Squat (Barbell)
1 Set
2 Sets
1 Set
10-12 Reps
8-10 Reps
8-10 Reps
@6
@8
@9
2
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@8
3
Dip (Bodyweight)
3 Sets
AMRAP
@10
4
Dumbbell Row
3 Sets
8-12 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@8
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8
7
Seated Row (Cable)
3 Sets
8-12 Reps
@7
8
AB Video
1 Set
10 mins
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6
@7
@8
@9
2
Lateral Lunge (Weighted)
3 Sets
8-12 Reps
@7
3
Hammer Curl
3 Sets
10-12 Reps
@8
4
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
@8
5
Pec Fly (Dumbbell)
3 Sets
10-12 Reps
@7.5
6
Shrug (Dumbbell)
3 Sets
8-12 Reps
@8
7
Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
8
AB Video
1 Set
10 mins
@10
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@6.5
@7
@8
2
Seated Calf Raise
3 Sets
12-15 Reps
@8
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6.5
@7.5
@8.5
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@8
5
Leg Press
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@8
6
Skull Crusher
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@8
7
Back Extension (Weighted)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6
@7
8
AB Video
1 Set
10 mins
@10
Day 1
1
Squat (Barbell)
1 Set
2 Sets
1 Set
10-12 Reps
8-10 Reps
8-10 Reps
@6
@8
@9
2
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@8
3
Dip (Bodyweight)
3 Sets
AMRAP
@10
4
Dumbbell Row
3 Sets
8-12 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@8
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8
7
Seated Row (Cable)
3 Sets
8-12 Reps
@7
8
AB Video
1 Set
10 mins
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6
@7
@8
@9
2
Lateral Lunge (Weighted)
3 Sets
8-12 Reps
@7
3
Hammer Curl
3 Sets
10-12 Reps
@8
4
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
@8
5
Pec Fly (Dumbbell)
3 Sets
10-12 Reps
@7.5
6
Shrug (Dumbbell)
3 Sets
8-12 Reps
@8
7
Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
8
AB Video
1 Set
10 mins
@10
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@6.5
@7
@8
2
Seated Calf Raise
3 Sets
12-15 Reps
@8
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6.5
@7.5
@8.5
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@8
5
Leg Press
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@8
6
Skull Crusher
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@8
7
Back Extension (Weighted)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6
@7
8
AB Video
1 Set
10 mins
@10
Day 1
1
Squat (Barbell)
1 Set
2 Sets
1 Set
10-12 Reps
8-10 Reps
8-10 Reps
@6
@8
@9
2
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@8
3
Dip (Bodyweight)
3 Sets
AMRAP
@10
4
Dumbbell Row
3 Sets
8-12 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@8
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8
7
Seated Row (Cable)
3 Sets
8-12 Reps
@7
8
AB Video
1 Set
10 mins
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6
@7
@8
@9
2
Lateral Lunge (Weighted)
3 Sets
8-12 Reps
@7
3
Hammer Curl
3 Sets
10-12 Reps
@8
4
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
@8
5
Pec Fly (Dumbbell)
3 Sets
10-12 Reps
@7.5
6
Shrug (Dumbbell)
3 Sets
8-12 Reps
@8
7
Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
8
AB Video
1 Set
10 mins
@10
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@6.5
@7
@8
2
Seated Calf Raise
3 Sets
12-15 Reps
@8
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6.5
@7.5
@8.5
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@8
5
Leg Press
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@8
6
Skull Crusher
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@8
7
Back Extension (Weighted)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6
@7
8
AB Video
1 Set
10 mins
@10
Day 1
1
Squat (Barbell)
1 Set
2 Sets
1 Set
10-12 Reps
8-10 Reps
8-10 Reps
@6
@8
@9
2
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@8
3
Dip (Bodyweight)
3 Sets
AMRAP
@10
4
Dumbbell Row
3 Sets
8-12 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@8
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8
7
Seated Row (Cable)
3 Sets
8-12 Reps
@7
8
AB Video
1 Set
10 mins
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6
@7
@8
@9
2
Lateral Lunge (Weighted)
3 Sets
8-12 Reps
@7
3
Hammer Curl
3 Sets
10-12 Reps
@8
4
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
@8
5
Pec Fly (Dumbbell)
3 Sets
10-12 Reps
@7.5
6
Shrug (Dumbbell)
3 Sets
8-12 Reps
@8
7
Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
8
AB Video
1 Set
10 mins
@10
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@6.5
@7
@8
2
Seated Calf Raise
3 Sets
12-15 Reps
@8
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6.5
@7.5
@8.5
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@8
5
Leg Press
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@8
6
Skull Crusher
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@8
7
Back Extension (Weighted)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6
@7
8
AB Video
1 Set
10 mins
@10
Day 1
1
Squat (Barbell)
1 Set
2 Sets
1 Set
10-12 Reps
8-10 Reps
8-10 Reps
@6
@8
@9
2
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@8
3
Dip (Bodyweight)
3 Sets
AMRAP
@10
4
Dumbbell Row
3 Sets
8-12 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@8
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8
7
Seated Row (Cable)
3 Sets
8-12 Reps
@7
8
AB Video
1 Set
10 mins
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6
@7
@8
@9
2
Lateral Lunge (Weighted)
3 Sets
8-12 Reps
@7
3
Hammer Curl
3 Sets
10-12 Reps
@8
4
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
@8
5
Pec Fly (Dumbbell)
3 Sets
10-12 Reps
@7.5
6
Shrug (Dumbbell)
3 Sets
8-12 Reps
@8
7
Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
8
AB Video
1 Set
10 mins
@10
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@6.5
@7
@8
2
Seated Calf Raise
3 Sets
12-15 Reps
@8
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6.5
@7.5
@8.5
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@8
5
Leg Press
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@8
6
Skull Crusher
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@8
7
Back Extension (Weighted)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6
@7
8
AB Video
1 Set
10 mins
@10
Day 1
1
Squat (Barbell)
1 Set
2 Sets
1 Set
10-12 Reps
8-10 Reps
8-10 Reps
@6
@8
@9
2
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@8
3
Dip (Bodyweight)
3 Sets
AMRAP
@10
4
Dumbbell Row
3 Sets
8-12 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@8
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8
7
Seated Row (Cable)
3 Sets
8-12 Reps
@7
8
AB Video
1 Set
10 mins
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6
@7
@8
@9
2
Lateral Lunge (Weighted)
3 Sets
8-12 Reps
@7
3
Hammer Curl
3 Sets
10-12 Reps
@8
4
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
@8
5
Pec Fly (Dumbbell)
3 Sets
10-12 Reps
@7.5
6
Shrug (Dumbbell)
3 Sets
8-12 Reps
@8
7
Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
8
AB Video
1 Set
10 mins
@10
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@6.5
@7
@8
2
Seated Calf Raise
3 Sets
12-15 Reps
@8
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6.5
@7.5
@8.5
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@8
5
Leg Press
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@8
6
Skull Crusher
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@8
7
Back Extension (Weighted)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6
@7
8
AB Video
1 Set
10 mins
@10
Day 1
1
Squat (Barbell)
1 Set
2 Sets
1 Set
10-12 Reps
8-10 Reps
8-10 Reps
@6
@8
@9
2
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@8
3
Dip (Bodyweight)
3 Sets
AMRAP
@10
4
Dumbbell Row
3 Sets
8-12 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@8
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8
7
Seated Row (Cable)
3 Sets
8-12 Reps
@7
8
AB Video
1 Set
10 mins
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6
@7
@8
@9
2
Lateral Lunge (Weighted)
3 Sets
8-12 Reps
@7
3
Hammer Curl
3 Sets
10-12 Reps
@8
4
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
@8
5
Pec Fly (Dumbbell)
3 Sets
10-12 Reps
@7.5
6
Shrug (Dumbbell)
3 Sets
8-12 Reps
@8
7
Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
8
AB Video
1 Set
10 mins
@10
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@6.5
@7
@8
2
Seated Calf Raise
3 Sets
12-15 Reps
@8
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6.5
@7.5
@8.5
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@8
5
Leg Press
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@8
6
Skull Crusher
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@8
7
Back Extension (Weighted)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6
@7
8
AB Video
1 Set
10 mins
@10