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Getting bigger
by Ian B.
4 athletes joined
Program Description
Gainz
Program Overview
Level
Intermediate
Goal
Muscle & Sculpting, Bodybuilding, Athletics
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
80 minutes
Created
Jan 08, 2024 10:30
Last Edited
May 14, 2024 03:11
down_app
Week 1
1 / 12 Weeks
Day 5
1A
Push Up
2 Sets
10 Reps
1B
Inverted Row
2 Sets
10 Reps
2
Chest Fly (Cable)
3 Sets
10 Reps
3
Bench Press (Dumbbell)
3 Sets
5 Reps
4
Overhead Press (Dumbbell)
3 Sets
10 Reps
5
Kroc Row
3 Sets
10 Reps
6
Lat Pulldown
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
8
Bicep Curl (Cable)
3 Sets
10 Reps
9
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 2
1A
Push Up
2 Sets
10 Reps
1B
Inverted Row
2 Sets
10 Reps
2
Chest Fly (Cable)
3 Sets
10 Reps
3
Bench Press (Dumbbell)
3 Sets
5 Reps
4
Overhead Press (Dumbbell)
3 Sets
10 Reps
5
Kroc Row
3 Sets
10 Reps
6
Lat Pulldown
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
8
Bicep Curl (Cable)
3 Sets
10 Reps
9
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 4
1
Hyperextension
3 Sets
15 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Trap Bar Deadlift
3 Sets
5 Reps
6
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
7
Pistol Squat
3 Sets
5 Reps
8
Hip Adductor (Machine)
3 Sets
10 Reps
9
Seated Calf Raise
3 Sets
10 Reps
10
Standing Calf Raise
3 Sets
10 Reps
Day 1
1
Hyperextension
3 Sets
15 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Trap Bar Deadlift
3 Sets
5 Reps
6
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
7
Pistol Squat
3 Sets
5 Reps
8
Hip Adductor (Machine)
3 Sets
10 Reps
9
Seated Calf Raise
3 Sets
10 Reps
10
Standing Calf Raise
3 Sets
10 Reps
Day 3
1
Farmer's Walk (Weighted)
1 Set
AMRAP
2
Suitcase Carry
1 Set
AMRAP
3
Sled
1 Set
AMRAP
4
Dead Hang
1 Set
AMRAP
5
Hanging Leg Raise
1 Set
AMRAP
Day 1
1
Hyperextension
3 Sets
15 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Trap Bar Deadlift
3 Sets
5 Reps
6
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
7
Pistol Squat
3 Sets
5 Reps
8
Hip Adductor (Machine)
3 Sets
10 Reps
9
Seated Calf Raise
3 Sets
10 Reps
10
Standing Calf Raise
3 Sets
10 Reps
Day 2
1
Inverted Row
1 Set
5 Reps
2
Push Up
1 Set
5 Reps
3
Chest Fly (Cable)
3 Sets
10 Reps
4
Bench Press (Dumbbell)
3 Sets
10 Reps
5
Overhead Press (Dumbbell)
3 Sets
10 Reps
6
Kroc Row
3 Sets
10 Reps
7
Lat Pulldown
3 Sets
10 Reps
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
9
Bicep Curl (Cable)
3 Sets
10 Reps
10
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 3
1
Hyperextension
3 Sets
15 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Trap Bar Deadlift
3 Sets
5 Reps
6
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
7
Pistol Squat
3 Sets
5 Reps
8
Seated Calf Raise
3 Sets
10 Reps
9
Standing Calf Raise
3 Sets
10 Reps
Day 4
1
Inverted Row
1 Set
5 Reps
2
Push Up
1 Set
5 Reps
3
Chest Fly (Cable)
3 Sets
10 Reps
4
Bench Press (Dumbbell)
3 Sets
10 Reps
5
Overhead Press (Dumbbell)
3 Sets
10 Reps
6
Kroc Row
3 Sets
10 Reps
7
Lat Pulldown
3 Sets
10 Reps
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
9
Bicep Curl (Cable)
3 Sets
10 Reps
10
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 5
1
Farmer's Walk (Weighted)
1 Set
AMRAP
2
Suitcase Carry
1 Set
AMRAP
3
Sled
1 Set
AMRAP
4
Dead Hang
1 Set
AMRAP
5
Hanging Leg Raise
1 Set
AMRAP
Day 6
1
Hyperextension
3 Sets
15 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Trap Bar Deadlift
3 Sets
5 Reps
6
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
7
Pistol Squat
3 Sets
5 Reps
8
Hip Adductor (Machine)
3 Sets
10 Reps
9
Seated Calf Raise
3 Sets
10 Reps
10
Standing Calf Raise
3 Sets
10 Reps
Day 7
1A
Push Up
2 Sets
10 Reps
1B
Inverted Row
2 Sets
10 Reps
2
Chest Fly (Cable)
3 Sets
10 Reps
3
Bench Press (Dumbbell)
3 Sets
5 Reps
4
Overhead Press (Dumbbell)
3 Sets
10 Reps
5
Kroc Row
3 Sets
10 Reps
6
Lat Pulldown
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
8
Bicep Curl (Cable)
3 Sets
10 Reps
9
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 8
1
Farmer's Walk (Weighted)
1 Set
AMRAP
2
Suitcase Carry
1 Set
AMRAP
3
Sled
1 Set
AMRAP
4
Dead Hang
1 Set
AMRAP
5
Hanging Leg Raise
1 Set
AMRAP
Day 9
1
Hyperextension
3 Sets
15 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Trap Bar Deadlift
3 Sets
5 Reps
6
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
7
Pistol Squat
3 Sets
5 Reps
8
Hip Adductor (Machine)
3 Sets
10 Reps
9
Seated Calf Raise
3 Sets
10 Reps
10
Standing Calf Raise
3 Sets
10 Reps
Day 10
1A
Push Up
2 Sets
10 Reps
1B
Inverted Row
2 Sets
10 Reps
2
Chest Fly (Cable)
3 Sets
10 Reps
3
Bench Press (Dumbbell)
3 Sets
5 Reps
4
Overhead Press (Dumbbell)
3 Sets
10 Reps
5
Kroc Row
3 Sets
10 Reps
6
Lat Pulldown
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
8
Bicep Curl (Cable)
3 Sets
10 Reps
9
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 1
1
Hyperextension
3 Sets
15 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Trap Bar Deadlift
3 Sets
5 Reps
6
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
7
Pistol Squat
3 Sets
5 Reps
8
Hip Adductor (Machine)
3 Sets
10 Reps
9
Seated Calf Raise
3 Sets
10 Reps
10
Standing Calf Raise
3 Sets
10 Reps
Day 2
1
Inverted Row
1 Set
5 Reps
2
Push Up
1 Set
5 Reps
3
Chest Fly (Cable)
3 Sets
10 Reps
4
Bench Press (Dumbbell)
3 Sets
10 Reps
5
Overhead Press (Dumbbell)
3 Sets
10 Reps
6
Kroc Row
3 Sets
10 Reps
7
Lat Pulldown
3 Sets
10 Reps
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
9
Bicep Curl (Cable)
3 Sets
10 Reps
10
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 3
1
Farmer's Walk (Weighted)
1 Set
AMRAP
2
Suitcase Carry
1 Set
AMRAP
3
Sled
1 Set
AMRAP
Day 4
1
Hyperextension
3 Sets
15 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Trap Bar Deadlift
3 Sets
5 Reps
6
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
7
Pistol Squat
3 Sets
5 Reps
8
Seated Calf Raise
3 Sets
10 Reps
9
Standing Calf Raise
3 Sets
10 Reps
Day 5
1
Inverted Row
1 Set
5 Reps
2
Push Up
1 Set
5 Reps
3
Chest Fly (Cable)
3 Sets
10 Reps
4
Bench Press (Dumbbell)
3 Sets
10 Reps
5
Overhead Press (Dumbbell)
3 Sets
10 Reps
6
Kroc Row
3 Sets
10 Reps
7
Lat Pulldown
3 Sets
10 Reps
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
9
Bicep Curl (Cable)
3 Sets
10 Reps
10
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 6
1
Hyperextension
3 Sets
15 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Trap Bar Deadlift
3 Sets
5 Reps
6
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
7
Pistol Squat
3 Sets
5 Reps
8
Hip Adductor (Machine)
3 Sets
10 Reps
9
Seated Calf Raise
3 Sets
10 Reps
10
Standing Calf Raise
3 Sets
10 Reps
Day 7
1A
Push Up
2 Sets
10 Reps
1B
Inverted Row
2 Sets
10 Reps
2
Chest Fly (Cable)
3 Sets
10 Reps
3
Bench Press (Dumbbell)
3 Sets
5 Reps
4
Overhead Press (Dumbbell)
3 Sets
10 Reps
5
Kroc Row
3 Sets
10 Reps
6
Lat Pulldown
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
8
Bicep Curl (Cable)
3 Sets
10 Reps
9
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 8
1
Farmer's Walk (Weighted)
1 Set
AMRAP
2
Suitcase Carry
1 Set
AMRAP
3
Sled
1 Set
AMRAP
4
Dead Hang
1 Set
AMRAP
5
Hanging Leg Raise
1 Set
AMRAP
Day 9
1
Hyperextension
3 Sets
15 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Trap Bar Deadlift
3 Sets
5 Reps
6
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
7
Pistol Squat
3 Sets
5 Reps
8
Hip Adductor (Machine)
3 Sets
10 Reps
9
Seated Calf Raise
3 Sets
10 Reps
10
Standing Calf Raise
3 Sets
10 Reps
Day 10
1A
Push Up
2 Sets
10 Reps
1B
Inverted Row
2 Sets
10 Reps
2
Chest Fly (Cable)
3 Sets
10 Reps
3
Bench Press (Dumbbell)
3 Sets
5 Reps
4
Overhead Press (Dumbbell)
3 Sets
10 Reps
5
Kroc Row
3 Sets
10 Reps
6
Lat Pulldown
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
8
Bicep Curl (Cable)
3 Sets
10 Reps
9
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 1
1
Hyperextension
3 Sets
15 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Trap Bar Deadlift
3 Sets
5 Reps
6
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
7
Pistol Squat
3 Sets
5 Reps
8
Hip Adductor (Machine)
3 Sets
10 Reps
9
Seated Calf Raise
3 Sets
10 Reps
10
Standing Calf Raise
3 Sets
10 Reps
Day 2
1
Inverted Row
1 Set
5 Reps
2
Push Up
1 Set
5 Reps
3
Chest Fly (Cable)
3 Sets
10 Reps
4
Bench Press (Dumbbell)
3 Sets
10 Reps
5
Overhead Press (Dumbbell)
3 Sets
10 Reps
6
Kroc Row
3 Sets
10 Reps
7
Lat Pulldown
3 Sets
10 Reps
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
9
Bicep Curl (Cable)
3 Sets
10 Reps
10
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 3
1
Farmer's Walk (Weighted)
1 Set
AMRAP
2
Suitcase Carry
1 Set
AMRAP
3
Sled
1 Set
AMRAP
Day 4
1
Hyperextension
3 Sets
15 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Trap Bar Deadlift
3 Sets
5 Reps
6
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
7
Pistol Squat
3 Sets
5 Reps
8
Seated Calf Raise
3 Sets
10 Reps
9
Standing Calf Raise
3 Sets
10 Reps
Day 5
1
Inverted Row
1 Set
5 Reps
2
Push Up
1 Set
5 Reps
3
Chest Fly (Cable)
3 Sets
10 Reps
4
Bench Press (Dumbbell)
3 Sets
10 Reps
5
Overhead Press (Dumbbell)
3 Sets
10 Reps
6
Kroc Row
3 Sets
10 Reps
7
Lat Pulldown
3 Sets
10 Reps
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
9
Bicep Curl (Cable)
3 Sets
10 Reps
10
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 6
1
Hyperextension
3 Sets
15 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Trap Bar Deadlift
3 Sets
5 Reps
6
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
7
Pistol Squat
3 Sets
5 Reps
8
Hip Adductor (Machine)
3 Sets
10 Reps
9
Seated Calf Raise
3 Sets
10 Reps
10
Standing Calf Raise
3 Sets
10 Reps
Day 7
1A
Push Up
2 Sets
10 Reps
1B
Inverted Row
2 Sets
10 Reps
2
Chest Fly (Cable)
3 Sets
10 Reps
3
Bench Press (Dumbbell)
3 Sets
5 Reps
4
Overhead Press (Dumbbell)
3 Sets
10 Reps
5
Kroc Row
3 Sets
10 Reps
6
Lat Pulldown
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
8
Bicep Curl (Cable)
3 Sets
10 Reps
9
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 8
1
Farmer's Walk (Weighted)
1 Set
AMRAP
2
Suitcase Carry
1 Set
AMRAP
3
Sled
1 Set
AMRAP
4
Dead Hang
1 Set
AMRAP
5
Hanging Leg Raise
1 Set
AMRAP
Day 9
1
Hyperextension
3 Sets
15 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Trap Bar Deadlift
3 Sets
5 Reps
6
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
7
Pistol Squat
3 Sets
5 Reps
8
Hip Adductor (Machine)
3 Sets
10 Reps
9
Seated Calf Raise
3 Sets
10 Reps
10
Standing Calf Raise
3 Sets
10 Reps
Day 10
1A
Push Up
2 Sets
10 Reps
1B
Inverted Row
2 Sets
10 Reps
2
Chest Fly (Cable)
3 Sets
10 Reps
3
Bench Press (Dumbbell)
3 Sets
5 Reps
4
Overhead Press (Dumbbell)
3 Sets
10 Reps
5
Kroc Row
3 Sets
10 Reps
6
Lat Pulldown
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
8
Bicep Curl (Cable)
3 Sets
10 Reps
9
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 1
1
Hyperextension
3 Sets
15 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Trap Bar Deadlift
3 Sets
5 Reps
6
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
7
Pistol Squat
3 Sets
5 Reps
8
Hip Adductor (Machine)
3 Sets
10 Reps
9
Seated Calf Raise
3 Sets
10 Reps
10
Standing Calf Raise
3 Sets
10 Reps
Day 2
1
Inverted Row
1 Set
5 Reps
2
Push Up
1 Set
5 Reps
3
Chest Fly (Cable)
3 Sets
10 Reps
4
Bench Press (Dumbbell)
3 Sets
10 Reps
5
Overhead Press (Dumbbell)
3 Sets
10 Reps
6
Kroc Row
3 Sets
10 Reps
7
Lat Pulldown
3 Sets
10 Reps
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
9
Bicep Curl (Cable)
3 Sets
10 Reps
10
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 3
1
Farmer's Walk (Weighted)
1 Set
AMRAP
2
Suitcase Carry
1 Set
AMRAP
3
Sled
1 Set
AMRAP
Day 4
1
Hyperextension
3 Sets
15 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Trap Bar Deadlift
3 Sets
5 Reps
6
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
7
Pistol Squat
3 Sets
5 Reps
8
Seated Calf Raise
3 Sets
10 Reps
9
Standing Calf Raise
3 Sets
10 Reps
Day 5
1
Inverted Row
1 Set
5 Reps
2
Push Up
1 Set
5 Reps
3
Chest Fly (Cable)
3 Sets
10 Reps
4
Bench Press (Dumbbell)
3 Sets
10 Reps
5
Overhead Press (Dumbbell)
3 Sets
10 Reps
6
Kroc Row
3 Sets
10 Reps
7
Lat Pulldown
3 Sets
10 Reps
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
9
Bicep Curl (Cable)
3 Sets
10 Reps
10
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 6
1
Hyperextension
3 Sets
15 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Trap Bar Deadlift
3 Sets
5 Reps
6
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
7
Pistol Squat
3 Sets
5 Reps
8
Hip Adductor (Machine)
3 Sets
10 Reps
9
Seated Calf Raise
3 Sets
10 Reps
10
Standing Calf Raise
3 Sets
10 Reps
Day 7
1A
Push Up
2 Sets
10 Reps
1B
Inverted Row
2 Sets
10 Reps
2
Chest Fly (Cable)
3 Sets
10 Reps
3
Bench Press (Dumbbell)
3 Sets
5 Reps
4
Overhead Press (Dumbbell)
3 Sets
10 Reps
5
Kroc Row
3 Sets
10 Reps
6
Lat Pulldown
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
8
Bicep Curl (Cable)
3 Sets
10 Reps
9
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 8
1
Farmer's Walk (Weighted)
1 Set
AMRAP
2
Suitcase Carry
1 Set
AMRAP
3
Sled
1 Set
AMRAP
4
Dead Hang
1 Set
AMRAP
5
Hanging Leg Raise
1 Set
AMRAP
Day 9
1
Hyperextension
3 Sets
15 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Trap Bar Deadlift
3 Sets
5 Reps
6
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
7
Pistol Squat
3 Sets
5 Reps
8
Hip Adductor (Machine)
3 Sets
10 Reps
9
Seated Calf Raise
3 Sets
10 Reps
10
Standing Calf Raise
3 Sets
10 Reps
Day 10
1A
Push Up
2 Sets
10 Reps
1B
Inverted Row
2 Sets
10 Reps
2
Chest Fly (Cable)
3 Sets
10 Reps
3
Bench Press (Dumbbell)
3 Sets
5 Reps
4
Overhead Press (Dumbbell)
3 Sets
10 Reps
5
Kroc Row
3 Sets
10 Reps
6
Lat Pulldown
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
8
Bicep Curl (Cable)
3 Sets
10 Reps
9
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 1
1
Hyperextension
3 Sets
15 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Trap Bar Deadlift
3 Sets
5 Reps
6
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
7
Pistol Squat
3 Sets
5 Reps
8
Hip Adductor (Machine)
3 Sets
10 Reps
9
Seated Calf Raise
3 Sets
10 Reps
10
Standing Calf Raise
3 Sets
10 Reps
Day 2
1
Inverted Row
1 Set
5 Reps
2
Push Up
1 Set
5 Reps
3
Chest Fly (Cable)
3 Sets
10 Reps
4
Bench Press (Dumbbell)
3 Sets
10 Reps
5
Overhead Press (Dumbbell)
3 Sets
10 Reps
6
Kroc Row
3 Sets
10 Reps
7
Lat Pulldown
3 Sets
10 Reps
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
9
Bicep Curl (Cable)
3 Sets
10 Reps
10
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 3
1
Farmer's Walk (Weighted)
1 Set
AMRAP
2
Suitcase Carry
1 Set
AMRAP
3
Sled
1 Set
AMRAP
Day 4
1
Hyperextension
3 Sets
15 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Trap Bar Deadlift
3 Sets
5 Reps
6
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
7
Pistol Squat
3 Sets
5 Reps
8
Seated Calf Raise
3 Sets
10 Reps
9
Standing Calf Raise
3 Sets
10 Reps
Day 5
1
Inverted Row
1 Set
5 Reps
2
Push Up
1 Set
5 Reps
3
Chest Fly (Cable)
3 Sets
10 Reps
4
Bench Press (Dumbbell)
3 Sets
10 Reps
5
Overhead Press (Dumbbell)
3 Sets
10 Reps
6
Kroc Row
3 Sets
10 Reps
7
Lat Pulldown
3 Sets
10 Reps
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
9
Bicep Curl (Cable)
3 Sets
10 Reps
10
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 6
1
Hyperextension
3 Sets
15 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Trap Bar Deadlift
3 Sets
5 Reps
6
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
7
Pistol Squat
3 Sets
5 Reps
8
Hip Adductor (Machine)
3 Sets
10 Reps
9
Seated Calf Raise
3 Sets
10 Reps
10
Standing Calf Raise
3 Sets
10 Reps
Day 7
1A
Push Up
2 Sets
10 Reps
1B
Inverted Row
2 Sets
10 Reps
2
Chest Fly (Cable)
3 Sets
10 Reps
3
Bench Press (Dumbbell)
3 Sets
5 Reps
4
Overhead Press (Dumbbell)
3 Sets
10 Reps
5
Kroc Row
3 Sets
10 Reps
6
Lat Pulldown
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
8
Bicep Curl (Cable)
3 Sets
10 Reps
9
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 8
1
Farmer's Walk (Weighted)
1 Set
AMRAP
2
Suitcase Carry
1 Set
AMRAP
3
Sled
1 Set
AMRAP
4
Dead Hang
1 Set
AMRAP
5
Hanging Leg Raise
1 Set
AMRAP
Day 9
1
Hyperextension
3 Sets
15 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Trap Bar Deadlift
3 Sets
5 Reps
6
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
7
Pistol Squat
3 Sets
5 Reps
8
Hip Adductor (Machine)
3 Sets
10 Reps
9
Seated Calf Raise
3 Sets
10 Reps
10
Standing Calf Raise
3 Sets
10 Reps
Day 10
1A
Push Up
2 Sets
10 Reps
1B
Inverted Row
2 Sets
10 Reps
2
Chest Fly (Cable)
3 Sets
10 Reps
3
Bench Press (Dumbbell)
3 Sets
5 Reps
4
Overhead Press (Dumbbell)
3 Sets
10 Reps
5
Kroc Row
3 Sets
10 Reps
6
Lat Pulldown
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
8
Bicep Curl (Cable)
3 Sets
10 Reps
9
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 1
1
Hyperextension
3 Sets
15 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Trap Bar Deadlift
3 Sets
5 Reps
6
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
7
Pistol Squat
3 Sets
5 Reps
8
Hip Adductor (Machine)
3 Sets
10 Reps
9
Seated Calf Raise
3 Sets
10 Reps
10
Standing Calf Raise
3 Sets
10 Reps
Day 2
1
Inverted Row
1 Set
5 Reps
2
Push Up
1 Set
5 Reps
3
Chest Fly (Cable)
3 Sets
10 Reps
4
Bench Press (Dumbbell)
3 Sets
10 Reps
5
Overhead Press (Dumbbell)
3 Sets
10 Reps
6
Kroc Row
3 Sets
10 Reps
7
Lat Pulldown
3 Sets
10 Reps
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
9
Bicep Curl (Cable)
3 Sets
10 Reps
10
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 3
1
Farmer's Walk (Weighted)
1 Set
AMRAP
2
Suitcase Carry
1 Set
AMRAP
3
Sled
1 Set
AMRAP
Day 4
1
Hyperextension
3 Sets
15 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Trap Bar Deadlift
3 Sets
5 Reps
6
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
7
Pistol Squat
3 Sets
5 Reps
8
Seated Calf Raise
3 Sets
10 Reps
9
Standing Calf Raise
3 Sets
10 Reps
Day 5
1
Inverted Row
1 Set
5 Reps
2
Push Up
1 Set
5 Reps
3
Chest Fly (Cable)
3 Sets
10 Reps
4
Bench Press (Dumbbell)
3 Sets
10 Reps
5
Overhead Press (Dumbbell)
3 Sets
10 Reps
6
Kroc Row
3 Sets
10 Reps
7
Lat Pulldown
3 Sets
10 Reps
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
9
Bicep Curl (Cable)
3 Sets
10 Reps
10
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 6
1
Hyperextension
3 Sets
15 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Trap Bar Deadlift
3 Sets
5 Reps
6
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
7
Pistol Squat
3 Sets
5 Reps
8
Hip Adductor (Machine)
3 Sets
10 Reps
9
Seated Calf Raise
3 Sets
10 Reps
10
Standing Calf Raise
3 Sets
10 Reps
Day 7
1A
Push Up
2 Sets
10 Reps
1B
Inverted Row
2 Sets
10 Reps
2
Chest Fly (Cable)
3 Sets
10 Reps
3
Bench Press (Dumbbell)
3 Sets
5 Reps
4
Overhead Press (Dumbbell)
3 Sets
10 Reps
5
Kroc Row
3 Sets
10 Reps
6
Lat Pulldown
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
8
Bicep Curl (Cable)
3 Sets
10 Reps
9
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 8
1
Farmer's Walk (Weighted)
1 Set
AMRAP
2
Suitcase Carry
1 Set
AMRAP
3
Sled
1 Set
AMRAP
4
Dead Hang
1 Set
AMRAP
5
Hanging Leg Raise
1 Set
AMRAP
Day 9
1
Hyperextension
3 Sets
15 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Trap Bar Deadlift
3 Sets
5 Reps
6
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
7
Pistol Squat
3 Sets
5 Reps
8
Hip Adductor (Machine)
3 Sets
10 Reps
9
Seated Calf Raise
3 Sets
10 Reps
10
Standing Calf Raise
3 Sets
10 Reps
Day 10
1A
Push Up
2 Sets
10 Reps
1B
Inverted Row
2 Sets
10 Reps
2
Chest Fly (Cable)
3 Sets
10 Reps
3
Bench Press (Dumbbell)
3 Sets
5 Reps
4
Overhead Press (Dumbbell)
3 Sets
10 Reps
5
Kroc Row
3 Sets
10 Reps
6
Lat Pulldown
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
8
Bicep Curl (Cable)
3 Sets
10 Reps
9
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 1
1
Hyperextension
3 Sets
15 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Trap Bar Deadlift
3 Sets
5 Reps
6
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
7
Pistol Squat
3 Sets
5 Reps
8
Hip Adductor (Machine)
3 Sets
10 Reps
9
Seated Calf Raise
3 Sets
10 Reps
10
Standing Calf Raise
3 Sets
10 Reps
Day 2
1
Inverted Row
1 Set
5 Reps
2
Push Up
1 Set
5 Reps
3
Chest Fly (Cable)
3 Sets
10 Reps
4
Bench Press (Dumbbell)
3 Sets
10 Reps
5
Overhead Press (Dumbbell)
3 Sets
10 Reps
6
Kroc Row
3 Sets
10 Reps
7
Lat Pulldown
3 Sets
10 Reps
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
9
Bicep Curl (Cable)
3 Sets
10 Reps
10
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 3
1
Farmer's Walk (Weighted)
1 Set
AMRAP
2
Suitcase Carry
1 Set
AMRAP
3
Sled
1 Set
AMRAP
Day 4
1
Hyperextension
3 Sets
15 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Trap Bar Deadlift
3 Sets
5 Reps
6
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
7
Pistol Squat
3 Sets
5 Reps
8
Seated Calf Raise
3 Sets
10 Reps
9
Standing Calf Raise
3 Sets
10 Reps
Day 5
1
Inverted Row
1 Set
5 Reps
2
Push Up
1 Set
5 Reps
3
Chest Fly (Cable)
3 Sets
10 Reps
4
Bench Press (Dumbbell)
3 Sets
10 Reps
5
Overhead Press (Dumbbell)
3 Sets
10 Reps
6
Kroc Row
3 Sets
10 Reps
7
Lat Pulldown
3 Sets
10 Reps
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
9
Bicep Curl (Cable)
3 Sets
10 Reps
10
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 6
1
Hyperextension
3 Sets
15 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Trap Bar Deadlift
3 Sets
5 Reps
6
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
7
Pistol Squat
3 Sets
5 Reps
8
Hip Adductor (Machine)
3 Sets
10 Reps
9
Seated Calf Raise
3 Sets
10 Reps
10
Standing Calf Raise
3 Sets
10 Reps
Day 7
1A
Push Up
2 Sets
10 Reps
1B
Inverted Row
2 Sets
10 Reps
2
Chest Fly (Cable)
3 Sets
10 Reps
3
Bench Press (Dumbbell)
3 Sets
5 Reps
4
Overhead Press (Dumbbell)
3 Sets
10 Reps
5
Kroc Row
3 Sets
10 Reps
6
Lat Pulldown
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
8
Bicep Curl (Cable)
3 Sets
10 Reps
9
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 8
1
Farmer's Walk (Weighted)
1 Set
AMRAP
2
Suitcase Carry
1 Set
AMRAP
3
Sled
1 Set
AMRAP
4
Dead Hang
1 Set
AMRAP
5
Hanging Leg Raise
1 Set
AMRAP
Day 9
1
Hyperextension
3 Sets
15 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Trap Bar Deadlift
3 Sets
5 Reps
6
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
7
Pistol Squat
3 Sets
5 Reps
8
Hip Adductor (Machine)
3 Sets
10 Reps
9
Seated Calf Raise
3 Sets
10 Reps
10
Standing Calf Raise
3 Sets
10 Reps
Day 10
1A
Push Up
2 Sets
10 Reps
1B
Inverted Row
2 Sets
10 Reps
2
Chest Fly (Cable)
3 Sets
10 Reps
3
Bench Press (Dumbbell)
3 Sets
5 Reps
4
Overhead Press (Dumbbell)
3 Sets
10 Reps
5
Kroc Row
3 Sets
10 Reps
6
Lat Pulldown
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
8
Bicep Curl (Cable)
3 Sets
10 Reps
9
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 1
1
Hyperextension
3 Sets
15 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Trap Bar Deadlift
3 Sets
5 Reps
6
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
7
Pistol Squat
3 Sets
5 Reps
8
Hip Adductor (Machine)
3 Sets
10 Reps
9
Seated Calf Raise
3 Sets
10 Reps
10
Standing Calf Raise
3 Sets
10 Reps
Day 2
1
Inverted Row
1 Set
5 Reps
2
Push Up
1 Set
5 Reps
3
Chest Fly (Cable)
3 Sets
10 Reps
4
Bench Press (Dumbbell)
3 Sets
10 Reps
5
Overhead Press (Dumbbell)
3 Sets
10 Reps
6
Kroc Row
3 Sets
10 Reps
7
Lat Pulldown
3 Sets
10 Reps
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
9
Bicep Curl (Cable)
3 Sets
10 Reps
10
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 3
1
Farmer's Walk (Weighted)
1 Set
AMRAP
2
Suitcase Carry
1 Set
AMRAP
3
Sled
1 Set
AMRAP
4
Dead Hang
1 Set
AMRAP
5
Hanging Leg Raise
1 Set
AMRAP
Day 4
1
Hyperextension
3 Sets
15 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Trap Bar Deadlift
3 Sets
5 Reps
6
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
7
Pistol Squat
3 Sets
5 Reps
8
Seated Calf Raise
3 Sets
10 Reps
9
Standing Calf Raise
3 Sets
10 Reps
Day 5
1
Inverted Row
1 Set
5 Reps
2
Push Up
1 Set
5 Reps
3
Chest Fly (Cable)
3 Sets
10 Reps
4
Bench Press (Dumbbell)
3 Sets
10 Reps
5
Overhead Press (Dumbbell)
3 Sets
10 Reps
6
Kroc Row
3 Sets
10 Reps
7
Lat Pulldown
3 Sets
10 Reps
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
9
Bicep Curl (Cable)
3 Sets
10 Reps
10
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 6
1
Hyperextension
3 Sets
15 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Trap Bar Deadlift
3 Sets
5 Reps
6
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
7
Pistol Squat
3 Sets
5 Reps
8
Hip Adductor (Machine)
3 Sets
10 Reps
9
Seated Calf Raise
3 Sets
10 Reps
10
Standing Calf Raise
3 Sets
10 Reps
Day 7
1A
Push Up
2 Sets
10 Reps
1B
Inverted Row
2 Sets
10 Reps
2
Chest Fly (Cable)
3 Sets
10 Reps
3
Bench Press (Dumbbell)
3 Sets
5 Reps
4
Overhead Press (Dumbbell)
3 Sets
10 Reps
5
Kroc Row
3 Sets
10 Reps
6
Lat Pulldown
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
8
Bicep Curl (Cable)
3 Sets
10 Reps
9
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 8
1
Farmer's Walk (Weighted)
1 Set
AMRAP
2
Suitcase Carry
1 Set
AMRAP
3
Sled
1 Set
AMRAP
4
Dead Hang
1 Set
AMRAP
5
Hanging Leg Raise
1 Set
AMRAP
Day 9
1
Hyperextension
3 Sets
15 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Trap Bar Deadlift
3 Sets
5 Reps
6
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
7
Pistol Squat
3 Sets
5 Reps
8
Hip Adductor (Machine)
3 Sets
10 Reps
9
Seated Calf Raise
3 Sets
10 Reps
10
Standing Calf Raise
3 Sets
10 Reps
Day 10
1A
Push Up
2 Sets
10 Reps
1B
Inverted Row
2 Sets
10 Reps
2
Chest Fly (Cable)
3 Sets
10 Reps
3
Bench Press (Dumbbell)
3 Sets
5 Reps
4
Overhead Press (Dumbbell)
3 Sets
10 Reps
5
Kroc Row
3 Sets
10 Reps
6
Lat Pulldown
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
8
Bicep Curl (Cable)
3 Sets
10 Reps
9
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 1
1
Hyperextension
3 Sets
15 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Trap Bar Deadlift
3 Sets
5 Reps
6
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
7
Pistol Squat
3 Sets
5 Reps
8
Hip Adductor (Machine)
3 Sets
10 Reps
9
Seated Calf Raise
3 Sets
10 Reps
10
Standing Calf Raise
3 Sets
10 Reps
Day 2
1
Inverted Row
1 Set
5 Reps
2
Push Up
1 Set
5 Reps
3
Chest Fly (Cable)
3 Sets
10 Reps
4
Bench Press (Dumbbell)
3 Sets
10 Reps
5
Overhead Press (Dumbbell)
3 Sets
10 Reps
6
Kroc Row
3 Sets
10 Reps
7
Lat Pulldown
3 Sets
10 Reps
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
9
Bicep Curl (Cable)
3 Sets
10 Reps
10
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 3
1
Farmer's Walk (Weighted)
1 Set
AMRAP
2
Suitcase Carry
1 Set
AMRAP
3
Sled
1 Set
AMRAP
4
Dead Hang
1 Set
AMRAP
5
Hanging Leg Raise
1 Set
AMRAP
Day 4
1
Hyperextension
3 Sets
15 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Trap Bar Deadlift
3 Sets
5 Reps
6
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
7
Pistol Squat
3 Sets
5 Reps
8
Seated Calf Raise
3 Sets
10 Reps
9
Standing Calf Raise
3 Sets
10 Reps
Day 5
1
Inverted Row
1 Set
5 Reps
2
Push Up
1 Set
5 Reps
3
Chest Fly (Cable)
3 Sets
10 Reps
4
Bench Press (Dumbbell)
3 Sets
10 Reps
5
Overhead Press (Dumbbell)
3 Sets
10 Reps
6
Kroc Row
3 Sets
10 Reps
7
Lat Pulldown
3 Sets
10 Reps
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
9
Bicep Curl (Cable)
3 Sets
10 Reps
10
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 6
1
Hyperextension
3 Sets
15 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Trap Bar Deadlift
3 Sets
5 Reps
6
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
7
Pistol Squat
3 Sets
5 Reps
8
Hip Adductor (Machine)
3 Sets
10 Reps
9
Seated Calf Raise
3 Sets
10 Reps
10
Standing Calf Raise
3 Sets
10 Reps
Day 7
1A
Push Up
2 Sets
10 Reps
1B
Inverted Row
2 Sets
10 Reps
2
Chest Fly (Cable)
3 Sets
10 Reps
3
Bench Press (Dumbbell)
3 Sets
5 Reps
4
Overhead Press (Dumbbell)
3 Sets
10 Reps
5
Kroc Row
3 Sets
10 Reps
6
Lat Pulldown
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
8
Bicep Curl (Cable)
3 Sets
10 Reps
9
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 8
1
Farmer's Walk (Weighted)
1 Set
AMRAP
2
Suitcase Carry
1 Set
AMRAP
3
Sled
1 Set
AMRAP
4
Dead Hang
1 Set
AMRAP
5
Hanging Leg Raise
1 Set
AMRAP
Day 9
1
Hyperextension
3 Sets
15 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Trap Bar Deadlift
3 Sets
5 Reps
6
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
7
Pistol Squat
3 Sets
5 Reps
8
Hip Adductor (Machine)
3 Sets
10 Reps
9
Seated Calf Raise
3 Sets
10 Reps
10
Standing Calf Raise
3 Sets
10 Reps
Day 10
1A
Push Up
2 Sets
10 Reps
1B
Inverted Row
2 Sets
10 Reps
2
Chest Fly (Cable)
3 Sets
10 Reps
3
Bench Press (Dumbbell)
3 Sets
5 Reps
4
Overhead Press (Dumbbell)
3 Sets
10 Reps
5
Kroc Row
3 Sets
10 Reps
6
Lat Pulldown
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
8
Bicep Curl (Cable)
3 Sets
10 Reps
9
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 1
1
Hyperextension
3 Sets
15 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Trap Bar Deadlift
3 Sets
5 Reps
6
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
7
Pistol Squat
3 Sets
5 Reps
8
Hip Adductor (Machine)
3 Sets
10 Reps
9
Seated Calf Raise
3 Sets
10 Reps
10
Standing Calf Raise
3 Sets
10 Reps
Day 2
1
Inverted Row
1 Set
5 Reps
2
Push Up
1 Set
5 Reps
3
Chest Fly (Cable)
3 Sets
10 Reps
4
Bench Press (Dumbbell)
3 Sets
10 Reps
5
Overhead Press (Dumbbell)
3 Sets
10 Reps
6
Kroc Row
3 Sets
10 Reps
7
Lat Pulldown
3 Sets
10 Reps
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
9
Bicep Curl (Cable)
3 Sets
10 Reps
10
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 3
1
Farmer's Walk (Weighted)
1 Set
AMRAP
2
Suitcase Carry
1 Set
AMRAP
3
Sled
1 Set
AMRAP
4
Dead Hang
1 Set
AMRAP
5
Hanging Leg Raise
1 Set
AMRAP
Day 4
1
Hyperextension
3 Sets
15 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Trap Bar Deadlift
3 Sets
5 Reps
6
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
7
Pistol Squat
3 Sets
5 Reps
8
Seated Calf Raise
3 Sets
10 Reps
9
Standing Calf Raise
3 Sets
10 Reps
Day 5
1
Inverted Row
1 Set
5 Reps
2
Push Up
1 Set
5 Reps
3
Chest Fly (Cable)
3 Sets
10 Reps
4
Bench Press (Dumbbell)
3 Sets
10 Reps
5
Overhead Press (Dumbbell)
3 Sets
10 Reps
6
Kroc Row
3 Sets
10 Reps
7
Lat Pulldown
3 Sets
10 Reps
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
9
Bicep Curl (Cable)
3 Sets
10 Reps
10
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 6
1
Hyperextension
3 Sets
15 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Trap Bar Deadlift
3 Sets
5 Reps
6
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
7
Pistol Squat
3 Sets
5 Reps
8
Hip Adductor (Machine)
3 Sets
10 Reps
9
Seated Calf Raise
3 Sets
10 Reps
10
Standing Calf Raise
3 Sets
10 Reps
Day 7
1A
Push Up
2 Sets
10 Reps
1B
Inverted Row
2 Sets
10 Reps
2
Chest Fly (Cable)
3 Sets
10 Reps
3
Bench Press (Dumbbell)
3 Sets
5 Reps
4
Overhead Press (Dumbbell)
3 Sets
10 Reps
5
Kroc Row
3 Sets
10 Reps
6
Lat Pulldown
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
8
Bicep Curl (Cable)
3 Sets
10 Reps
9
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 8
1
Farmer's Walk (Weighted)
1 Set
AMRAP
2
Suitcase Carry
1 Set
AMRAP
3
Sled
1 Set
AMRAP
4
Dead Hang
1 Set
AMRAP
5
Hanging Leg Raise
1 Set
AMRAP
Day 9
1
Hyperextension
3 Sets
15 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Trap Bar Deadlift
3 Sets
5 Reps
6
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
7
Pistol Squat
3 Sets
5 Reps
8
Hip Adductor (Machine)
3 Sets
10 Reps
9
Seated Calf Raise
3 Sets
10 Reps
10
Standing Calf Raise
3 Sets
10 Reps
Day 10
1A
Push Up
2 Sets
10 Reps
1B
Inverted Row
2 Sets
10 Reps
2
Chest Fly (Cable)
3 Sets
10 Reps
3
Bench Press (Dumbbell)
3 Sets
5 Reps
4
Overhead Press (Dumbbell)
3 Sets
10 Reps
5
Kroc Row
3 Sets
10 Reps
6
Lat Pulldown
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
8
Bicep Curl (Cable)
3 Sets
10 Reps
9
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 1
1
Hyperextension
3 Sets
15 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Trap Bar Deadlift
3 Sets
5 Reps
6
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
7
Pistol Squat
3 Sets
5 Reps
8
Hip Adductor (Machine)
3 Sets
10 Reps
9
Seated Calf Raise
3 Sets
10 Reps
10
Standing Calf Raise
3 Sets
10 Reps
Day 2
1
Inverted Row
1 Set
5 Reps
2
Push Up
1 Set
5 Reps
3
Chest Fly (Cable)
3 Sets
10 Reps
4
Bench Press (Dumbbell)
3 Sets
10 Reps
5
Overhead Press (Dumbbell)
3 Sets
10 Reps
6
Kroc Row
3 Sets
10 Reps
7
Lat Pulldown
3 Sets
10 Reps
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
9
Bicep Curl (Cable)
3 Sets
10 Reps
10
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 3
1
Farmer's Walk (Weighted)
1 Set
AMRAP
2
Suitcase Carry
1 Set
AMRAP
3
Sled
1 Set
AMRAP
4
Dead Hang
1 Set
AMRAP
5
Hanging Leg Raise
1 Set
AMRAP
Day 4
1
Hyperextension
3 Sets
15 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Trap Bar Deadlift
3 Sets
5 Reps
6
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
7
Pistol Squat
3 Sets
5 Reps
8
Seated Calf Raise
3 Sets
10 Reps
9
Standing Calf Raise
3 Sets
10 Reps
Day 5
1
Inverted Row
1 Set
5 Reps
2
Push Up
1 Set
5 Reps
3
Chest Fly (Cable)
3 Sets
10 Reps
4
Bench Press (Dumbbell)
3 Sets
10 Reps
5
Overhead Press (Dumbbell)
3 Sets
10 Reps
6
Kroc Row
3 Sets
10 Reps
7
Lat Pulldown
3 Sets
10 Reps
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
9
Bicep Curl (Cable)
3 Sets
10 Reps
10
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 6
1
Hyperextension
3 Sets
15 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Trap Bar Deadlift
3 Sets
5 Reps
6
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
7
Pistol Squat
3 Sets
5 Reps
8
Hip Adductor (Machine)
3 Sets
10 Reps
9
Seated Calf Raise
3 Sets
10 Reps
10
Standing Calf Raise
3 Sets
10 Reps
Day 7
1A
Push Up
2 Sets
10 Reps
1B
Inverted Row
2 Sets
10 Reps
2
Chest Fly (Cable)
3 Sets
10 Reps
3
Bench Press (Dumbbell)
3 Sets
5 Reps
4
Overhead Press (Dumbbell)
3 Sets
10 Reps
5
Kroc Row
3 Sets
10 Reps
6
Lat Pulldown
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
8
Bicep Curl (Cable)
3 Sets
10 Reps
9
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 8
1
Farmer's Walk (Weighted)
1 Set
AMRAP
2
Suitcase Carry
1 Set
AMRAP
3
Sled
1 Set
AMRAP
4
Dead Hang
1 Set
AMRAP
5
Hanging Leg Raise
1 Set
AMRAP
Day 9
1
Hyperextension
3 Sets
15 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Trap Bar Deadlift
3 Sets
5 Reps
6
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
7
Pistol Squat
3 Sets
5 Reps
8
Hip Adductor (Machine)
3 Sets
10 Reps
9
Seated Calf Raise
3 Sets
10 Reps
10
Standing Calf Raise
3 Sets
10 Reps
Day 10
1A
Push Up
2 Sets
10 Reps
1B
Inverted Row
2 Sets
10 Reps
2
Chest Fly (Cable)
3 Sets
10 Reps
3
Bench Press (Dumbbell)
3 Sets
5 Reps
4
Overhead Press (Dumbbell)
3 Sets
10 Reps
5
Kroc Row
3 Sets
10 Reps
6
Lat Pulldown
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
8
Bicep Curl (Cable)
3 Sets
10 Reps
9
Tricep Pushdown (Cable)
3 Sets
10 Reps