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Get shredded
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15 athletes joined
Program Description
Use this workout plan to get shredded. Each workout will take between 60-70 mins to complete.
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
Mar 21, 2024 10:37
Last Edited
Jun 09, 2024 06:09
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Week 1
1 / 6 Weeks
Day 4
1
Hamstring Curl
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
2
Stiff Leg Deadlift
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8
3
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
4
Leg Curl
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
Day 2
1
Leg Extension
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
2
Single Leg Press
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8
3
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
@8
@8
@9
4
Hack Squat
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@9
5
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
15 Reps
12 Reps
@8
@8
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5 Reps
1 Reps
@8
@8
@8
@8
@9
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
4
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
5 Reps
@8
@8
@8
@8
@8
5
Chest Fly (Machine)
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
@8
@8
@8
6
Dip (Weighted)
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
@9
@8
@8
7
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
@8
@8
@9
8
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@8
@8
@8
9
Skull Crusher
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
Day 3
1
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
3 Reps
@8
@8
@8
@8
@9
2
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
3
Face Pull
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
4
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
5
High Row
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
6
Hammer Curl
1 Set
2 Sets
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
7
Spider Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@8
@8
@8
8
21s (EZ Bar)
3 Sets
21 Reps
@8
9
Bicep Curl (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
6 Reps
@7
@7
@8
Day 1
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@8
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@7
@8
@8
@8
3
Front Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@7
@8
@8
@8
4
Face Pull
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
@7
@8
@8
6
Wrist Curls
2 Sets
1 Set
15 Reps
10 Reps
@8
@8
7
Farmer's Walk (Weighted)
3 Sets
10 Reps
@8
8
Reverse Wrist Curl (Dumbbell)
2 Sets
1 Set
15 Reps
10 Reps
@8
@8
Day 1
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@8
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@7
@8
@8
@8
3
Front Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@7
@8
@8
@8
4
Face Pull
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
@7
@8
@8
6
Wrist Curls
2 Sets
1 Set
15 Reps
10 Reps
@8
@8
7
Farmer's Walk (Weighted)
3 Sets
10 Reps
@8
8
Reverse Wrist Curl (Dumbbell)
2 Sets
1 Set
15 Reps
10 Reps
@8
@8
Day 2
1
Leg Extension
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
2
Single Leg Press
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8
3
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
@8
@8
@9
4
Hack Squat
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@9
5
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
15 Reps
12 Reps
@8
@8
Day 3
1
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
3 Reps
@8
@8
@8
@8
@9
2
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
3
Face Pull
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
4
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
5
High Row
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
6
Hammer Curl
1 Set
2 Sets
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
7
Spider Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@8
@8
@8
8
21s (EZ Bar)
3 Sets
21 Reps
@8
9
Bicep Curl (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
6 Reps
@7
@7
@8
Day 4
1
Hamstring Curl
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
2
Stiff Leg Deadlift
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8
3
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
4
Leg Curl
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5 Reps
1 Reps
@8
@8
@8
@8
@9
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
4
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
5 Reps
@8
@8
@8
@8
@8
5
Chest Fly (Machine)
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
@8
@8
@8
6
Dip (Weighted)
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
@9
@8
@8
7
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
@8
@8
@9
8
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@8
@8
@8
9
Skull Crusher
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
Day 1
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@8
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@7
@8
@8
@8
3
Front Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@7
@8
@8
@8
4
Face Pull
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
@7
@8
@8
6
Wrist Curls
2 Sets
1 Set
15 Reps
10 Reps
@8
@8
7
Farmer's Walk (Weighted)
3 Sets
10 Reps
@8
8
Reverse Wrist Curl (Dumbbell)
2 Sets
1 Set
15 Reps
10 Reps
@8
@8
Day 2
1
Leg Extension
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
2
Single Leg Press
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8
3
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
@8
@8
@9
4
Hack Squat
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@9
5
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
15 Reps
12 Reps
@8
@8
Day 3
1
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
3 Reps
@8
@8
@8
@8
@9
2
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
3
Face Pull
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
4
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
5
High Row
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
6
Hammer Curl
1 Set
2 Sets
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
7
Spider Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@8
@8
@8
8
21s (EZ Bar)
3 Sets
21 Reps
@8
9
Bicep Curl (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
6 Reps
@7
@7
@8
Day 4
1
Hamstring Curl
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
2
Stiff Leg Deadlift
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8
3
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
4
Leg Curl
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5 Reps
1 Reps
@8
@8
@8
@8
@9
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
4
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
5 Reps
@8
@8
@8
@8
@8
5
Chest Fly (Machine)
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
@8
@8
@8
6
Dip (Weighted)
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
@9
@8
@8
7
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
@8
@8
@9
8
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@8
@8
@8
9
Skull Crusher
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
Day 1
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@8
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@7
@8
@8
@8
3
Front Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@7
@8
@8
@8
4
Face Pull
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
@7
@8
@8
6
Wrist Curls
2 Sets
1 Set
15 Reps
10 Reps
@8
@8
7
Farmer's Walk (Weighted)
3 Sets
10 Reps
@8
8
Reverse Wrist Curl (Dumbbell)
2 Sets
1 Set
15 Reps
10 Reps
@8
@8
Day 2
1
Leg Extension
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
2
Single Leg Press
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8
3
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
@8
@8
@9
4
Hack Squat
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@9
5
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
15 Reps
12 Reps
@8
@8
Day 3
1
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
3 Reps
@8
@8
@8
@8
@9
2
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
3
Face Pull
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
4
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
5
High Row
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
6
Hammer Curl
1 Set
2 Sets
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
7
Spider Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@8
@8
@8
8
21s (EZ Bar)
3 Sets
21 Reps
@8
9
Bicep Curl (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
6 Reps
@7
@7
@8
Day 4
1
Hamstring Curl
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
2
Stiff Leg Deadlift
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8
3
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
4
Leg Curl
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5 Reps
1 Reps
@8
@8
@8
@8
@9
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
4
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
5 Reps
@8
@8
@8
@8
@8
5
Chest Fly (Machine)
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
@8
@8
@8
6
Dip (Weighted)
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
@9
@8
@8
7
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
@8
@8
@9
8
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@8
@8
@8
9
Skull Crusher
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
Day 1
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@8
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@7
@8
@8
@8
3
Front Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@7
@8
@8
@8
4
Face Pull
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
@7
@8
@8
6
Wrist Curls
2 Sets
1 Set
15 Reps
10 Reps
@8
@8
7
Farmer's Walk (Weighted)
3 Sets
10 Reps
@8
8
Reverse Wrist Curl (Dumbbell)
2 Sets
1 Set
15 Reps
10 Reps
@8
@8
Day 2
1
Leg Extension
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
2
Single Leg Press
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8
3
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
@8
@8
@9
4
Hack Squat
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@9
5
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
15 Reps
12 Reps
@8
@8
Day 3
1
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
3 Reps
@8
@8
@8
@8
@9
2
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
3
Face Pull
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
4
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
5
High Row
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
6
Hammer Curl
1 Set
2 Sets
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
7
Spider Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@8
@8
@8
8
21s (EZ Bar)
3 Sets
21 Reps
@8
9
Bicep Curl (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
6 Reps
@7
@7
@8
Day 4
1
Hamstring Curl
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
2
Stiff Leg Deadlift
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8
3
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
4
Leg Curl
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5 Reps
1 Reps
@8
@8
@8
@8
@9
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
4
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
5 Reps
@8
@8
@8
@8
@8
5
Chest Fly (Machine)
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
@8
@8
@8
6
Dip (Weighted)
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
@9
@8
@8
7
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
@8
@8
@9
8
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@8
@8
@8
9
Skull Crusher
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
Day 1
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@8
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@7
@8
@8
@8
3
Front Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@7
@8
@8
@8
4
Face Pull
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
@7
@8
@8
6
Wrist Curls
2 Sets
1 Set
15 Reps
10 Reps
@8
@8
7
Farmer's Walk (Weighted)
3 Sets
10 Reps
@8
8
Reverse Wrist Curl (Dumbbell)
2 Sets
1 Set
15 Reps
10 Reps
@8
@8
Day 2
1
Leg Extension
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
2
Single Leg Press
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8
3
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
@8
@8
@9
4
Hack Squat
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@9
5
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
15 Reps
12 Reps
@8
@8
Day 3
1
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
3 Reps
@8
@8
@8
@8
@9
2
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
3
Face Pull
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
4
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
5
High Row
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
6
Hammer Curl
1 Set
2 Sets
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
7
Spider Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@8
@8
@8
8
21s (EZ Bar)
3 Sets
21 Reps
@8
9
Bicep Curl (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
6 Reps
@7
@7
@8
Day 4
1
Hamstring Curl
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
2
Stiff Leg Deadlift
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8
3
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
4
Leg Curl
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5 Reps
1 Reps
@8
@8
@8
@8
@9
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
4
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
5 Reps
@8
@8
@8
@8
@8
5
Chest Fly (Machine)
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
@8
@8
@8
6
Dip (Weighted)
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
@9
@8
@8
7
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
@8
@8
@9
8
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@8
@8
@8
9
Skull Crusher
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8