logo
GOAT physique
by Callum D.
9 athletes joined
Program Description
This is my current program I use to try and look like a movie star! Hopefully it works!
Program Overview
Level
Intermediate, Novice, Advanced
Goal
Bodybuilding, Bodyweight Fitness
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
80 minutes
Created
Jan 02, 2024 02:48
Last Edited
May 19, 2024 04:25
down_app
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
5-8 Reps
@9
2
Dumbbell Row
3 Sets
8-12 Reps
@10
3
Ring Push Up
3 Sets
AMRAP
@10
4
Pull-Up (Bodyweight)
3 Sets
6-12 Reps
@10
5
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
6
Pullover (Dumbbell)
3 Sets
8-12 Reps
@9.5
7
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@10
Day 2
1
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@10
2
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
3
Hammer Curl
3 Sets
8-12 Reps
@10
4
Katana Extension
3 Sets
8-12 Reps
@10
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
6
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
2
Pull-Up (Bodyweight)
3 Sets
6-12 Reps
@10
3
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
Pullover (EZ Bar)
3 Sets
8-12 Reps
@10
5
Ring Push Up
3 Sets
AMRAP
@10
6
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@10
7
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@10
Day 5
1
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
2
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
3
Hammer Curl
3 Sets
8-12 Reps
@10
4
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
5
Face Pull
3 Sets
10-15 Reps
@10
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
@9
3
Sissy Squat
3 Sets
10-20 Reps
@10
4
Lying Leg Curl
3 Sets
8-12 Reps
@10
5
Sit Up
4 Sets
AMRAP
@10
Day 6
1
Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
@9
3
Sissy Squat
3 Sets
10-20 Reps
@10
4
Lying Leg Curl
3 Sets
8-12 Reps
@10
5
Sit Up
4 Sets
AMRAP
@10
Day 1
1
Bench Press (Dumbbell)
3 Sets
5-8 Reps
@9
2
Dumbbell Row
3 Sets
8-12 Reps
@10
3
Ring Push Up
3 Sets
AMRAP
@10
4
Pull-Up (Bodyweight)
3 Sets
6-12 Reps
@10
5
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
6
Pullover (Dumbbell)
3 Sets
8-12 Reps
@9.5
7
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@10
Day 2
1
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@10
2
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
3
Hammer Curl
3 Sets
8-12 Reps
@10
4
Katana Extension
3 Sets
8-12 Reps
@10
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
6
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
@9
3
Sissy Squat
3 Sets
10-20 Reps
@10
4
Lying Leg Curl
3 Sets
8-12 Reps
@10
5
Sit Up
4 Sets
AMRAP
@10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
2
Pull-Up (Bodyweight)
3 Sets
6-12 Reps
@10
3
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
Pullover (EZ Bar)
3 Sets
8-12 Reps
@10
5
Ring Push Up
3 Sets
AMRAP
@10
6
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@10
7
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@10
Day 5
1
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
2
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
3
Hammer Curl
3 Sets
8-12 Reps
@10
4
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
5
Face Pull
3 Sets
10-15 Reps
@10
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
Day 6
1
Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
@9
3
Sissy Squat
3 Sets
10-20 Reps
@10
4
Lying Leg Curl
3 Sets
8-12 Reps
@10
5
Sit Up
4 Sets
AMRAP
@10
Day 1
1
Bench Press (Dumbbell)
3 Sets
5-8 Reps
@9
2
Dumbbell Row
3 Sets
8-12 Reps
@10
3
Ring Push Up
3 Sets
AMRAP
@10
4
Pull-Up (Bodyweight)
3 Sets
6-12 Reps
@10
5
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
6
Pullover (Dumbbell)
3 Sets
8-12 Reps
@9.5
7
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@10
Day 2
1
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@10
2
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
3
Hammer Curl
3 Sets
8-12 Reps
@10
4
Katana Extension
3 Sets
8-12 Reps
@10
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
6
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
@9
3
Sissy Squat
3 Sets
10-20 Reps
@10
4
Lying Leg Curl
3 Sets
8-12 Reps
@10
5
Sit Up
4 Sets
AMRAP
@10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
2
Pull-Up (Bodyweight)
3 Sets
6-12 Reps
@10
3
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
Pullover (EZ Bar)
3 Sets
8-12 Reps
@10
5
Ring Push Up
3 Sets
AMRAP
@10
6
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@10
7
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@10
Day 5
1
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
2
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
3
Hammer Curl
3 Sets
8-12 Reps
@10
4
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
5
Face Pull
3 Sets
10-15 Reps
@10
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
Day 6
1
Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
@9
3
Sissy Squat
3 Sets
10-20 Reps
@10
4
Lying Leg Curl
3 Sets
8-12 Reps
@10
5
Sit Up
4 Sets
AMRAP
@10
Day 1
1
Bench Press (Dumbbell)
3 Sets
5-8 Reps
@9
2
Dumbbell Row
3 Sets
8-12 Reps
@10
3
Ring Push Up
3 Sets
AMRAP
@10
4
Pull-Up (Bodyweight)
3 Sets
6-12 Reps
@10
5
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
6
Pullover (Dumbbell)
3 Sets
8-12 Reps
@9.5
7
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@10
Day 2
1
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@10
2
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
3
Hammer Curl
3 Sets
8-12 Reps
@10
4
Katana Extension
3 Sets
8-12 Reps
@10
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
6
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
@9
3
Sissy Squat
3 Sets
10-20 Reps
@10
4
Lying Leg Curl
3 Sets
8-12 Reps
@10
5
Sit Up
4 Sets
AMRAP
@10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
2
Pull-Up (Bodyweight)
3 Sets
6-12 Reps
@10
3
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
Pullover (EZ Bar)
3 Sets
8-12 Reps
@10
5
Ring Push Up
3 Sets
AMRAP
@10
6
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@10
7
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@10
Day 5
1
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
2
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
3
Hammer Curl
3 Sets
8-12 Reps
@10
4
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
5
Face Pull
3 Sets
10-15 Reps
@10
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
Day 6
1
Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
@9
3
Sissy Squat
3 Sets
10-20 Reps
@10
4
Lying Leg Curl
3 Sets
8-12 Reps
@10
5
Sit Up
4 Sets
AMRAP
@10
Day 1
1
Bench Press (Dumbbell)
3 Sets
5-8 Reps
@9
2
Dumbbell Row
3 Sets
8-12 Reps
@10
3
Ring Push Up
3 Sets
AMRAP
@10
4
Pull-Up (Bodyweight)
3 Sets
6-12 Reps
@10
5
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
6
Pullover (Dumbbell)
3 Sets
8-12 Reps
@9.5
7
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@10
Day 2
1
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@10
2
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
3
Hammer Curl
3 Sets
8-12 Reps
@10
4
Katana Extension
3 Sets
8-12 Reps
@10
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
6
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
@9
3
Sissy Squat
3 Sets
10-20 Reps
@10
4
Lying Leg Curl
3 Sets
8-12 Reps
@10
5
Sit Up
4 Sets
AMRAP
@10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
2
Pull-Up (Bodyweight)
3 Sets
6-12 Reps
@10
3
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
Pullover (EZ Bar)
3 Sets
8-12 Reps
@10
5
Ring Push Up
3 Sets
AMRAP
@10
6
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@10
7
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@10
Day 5
1
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
2
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
3
Hammer Curl
3 Sets
8-12 Reps
@10
4
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
5
Face Pull
3 Sets
10-15 Reps
@10
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
Day 6
1
Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
@9
3
Sissy Squat
3 Sets
10-20 Reps
@10
4
Lying Leg Curl
3 Sets
8-12 Reps
@10
5
Sit Up
4 Sets
AMRAP
@10
Day 1
1
Bench Press (Dumbbell)
3 Sets
5-8 Reps
@9
2
Dumbbell Row
3 Sets
8-12 Reps
@10
3
Ring Push Up
3 Sets
AMRAP
@10
4
Pull-Up (Bodyweight)
3 Sets
6-12 Reps
@10
5
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
6
Pullover (Dumbbell)
3 Sets
8-12 Reps
@9.5
7
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@10
Day 2
1
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@10
2
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
3
Hammer Curl
3 Sets
8-12 Reps
@10
4
Katana Extension
3 Sets
8-12 Reps
@10
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
6
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
@9
3
Sissy Squat
3 Sets
10-20 Reps
@10
4
Lying Leg Curl
3 Sets
8-12 Reps
@10
5
Sit Up
4 Sets
AMRAP
@10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
2
Pull-Up (Bodyweight)
3 Sets
6-12 Reps
@10
3
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
Pullover (EZ Bar)
3 Sets
8-12 Reps
@10
5
Ring Push Up
3 Sets
AMRAP
@10
6
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@10
7
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@10
Day 5
1
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
2
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
3
Hammer Curl
3 Sets
8-12 Reps
@10
4
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
5
Face Pull
3 Sets
10-15 Reps
@10
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
Day 6
1
Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
@9
3
Sissy Squat
3 Sets
10-20 Reps
@10
4
Lying Leg Curl
3 Sets
8-12 Reps
@10
5
Sit Up
4 Sets
AMRAP
@10
Day 1
1
Bench Press (Dumbbell)
3 Sets
5-8 Reps
@9
2
Dumbbell Row
3 Sets
8-12 Reps
@10
3
Ring Push Up
3 Sets
AMRAP
@10
4
Pull-Up (Bodyweight)
3 Sets
6-12 Reps
@10
5
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
6
Pullover (Dumbbell)
3 Sets
8-12 Reps
@9.5
7
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@10
Day 2
1
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@10
2
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
3
Hammer Curl
3 Sets
8-12 Reps
@10
4
Katana Extension
3 Sets
8-12 Reps
@10
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
6
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
@9
3
Sissy Squat
3 Sets
10-20 Reps
@10
4
Lying Leg Curl
3 Sets
8-12 Reps
@10
5
Sit Up
4 Sets
AMRAP
@10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
2
Pull-Up (Bodyweight)
3 Sets
6-12 Reps
@10
3
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
Pullover (EZ Bar)
3 Sets
8-12 Reps
@10
5
Ring Push Up
3 Sets
AMRAP
@10
6
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@10
7
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@10
Day 5
1
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
2
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
3
Hammer Curl
3 Sets
8-12 Reps
@10
4
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
5
Face Pull
3 Sets
10-15 Reps
@10
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
Day 6
1
Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
@9
3
Sissy Squat
3 Sets
10-20 Reps
@10
4
Lying Leg Curl
3 Sets
8-12 Reps
@10
5
Sit Up
4 Sets
AMRAP
@10
Day 1
1
Bench Press (Dumbbell)
3 Sets
5-8 Reps
@9
2
Dumbbell Row
3 Sets
8-12 Reps
@10
3
Ring Push Up
3 Sets
AMRAP
@10
4
Pull-Up (Bodyweight)
3 Sets
6-12 Reps
@10
5
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
6
Pullover (Dumbbell)
3 Sets
8-12 Reps
@9.5
7
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@10
Day 2
1
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@10
2
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
3
Hammer Curl
3 Sets
8-12 Reps
@10
4
Katana Extension
3 Sets
8-12 Reps
@10
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
6
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
@9
3
Sissy Squat
3 Sets
10-20 Reps
@10
4
Lying Leg Curl
3 Sets
8-12 Reps
@10
5
Sit Up
4 Sets
AMRAP
@10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
2
Pull-Up (Bodyweight)
3 Sets
6-12 Reps
@10
3
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
Pullover (EZ Bar)
3 Sets
8-12 Reps
@10
5
Ring Push Up
3 Sets
AMRAP
@10
6
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@10
7
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@10
Day 5
1
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
2
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
3
Hammer Curl
3 Sets
8-12 Reps
@10
4
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
5
Face Pull
3 Sets
10-15 Reps
@10
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
Day 6
1
Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
@9
3
Sissy Squat
3 Sets
10-20 Reps
@10
4
Lying Leg Curl
3 Sets
8-12 Reps
@10
5
Sit Up
4 Sets
AMRAP
@10
Day 1
1
Bench Press (Dumbbell)
3 Sets
5-8 Reps
@9
2
Dumbbell Row
3 Sets
8-12 Reps
@10
3
Ring Push Up
3 Sets
AMRAP
@10
4
Pull-Up (Bodyweight)
3 Sets
6-12 Reps
@10
5
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
6
Pullover (Dumbbell)
3 Sets
8-12 Reps
@9.5
7
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@10
Day 2
1
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@10
2
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
3
Hammer Curl
3 Sets
8-12 Reps
@10
4
Katana Extension
3 Sets
8-12 Reps
@10
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
6
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
@9
3
Sissy Squat
3 Sets
10-20 Reps
@10
4
Lying Leg Curl
3 Sets
8-12 Reps
@10
5
Sit Up
4 Sets
AMRAP
@10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
2
Pull-Up (Bodyweight)
3 Sets
6-12 Reps
@10
3
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
Pullover (EZ Bar)
3 Sets
8-12 Reps
@10
5
Ring Push Up
3 Sets
AMRAP
@10
6
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@10
7
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@10
Day 5
1
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
2
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
3
Hammer Curl
3 Sets
8-12 Reps
@10
4
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
5
Face Pull
3 Sets
10-15 Reps
@10
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
Day 6
1
Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
@9
3
Sissy Squat
3 Sets
10-20 Reps
@10
4
Lying Leg Curl
3 Sets
8-12 Reps
@10
5
Sit Up
4 Sets
AMRAP
@10
Day 1
1
Bench Press (Dumbbell)
3 Sets
5-8 Reps
@9
2
Dumbbell Row
3 Sets
8-12 Reps
@10
3
Ring Push Up
3 Sets
AMRAP
@10
4
Pull-Up (Bodyweight)
3 Sets
6-12 Reps
@10
5
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
6
Pullover (Dumbbell)
3 Sets
8-12 Reps
@9.5
7
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@10
Day 2
1
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@10
2
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
3
Hammer Curl
3 Sets
8-12 Reps
@10
4
Katana Extension
3 Sets
8-12 Reps
@10
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
6
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
@9
3
Sissy Squat
3 Sets
10-20 Reps
@10
4
Lying Leg Curl
3 Sets
8-12 Reps
@10
5
Sit Up
4 Sets
AMRAP
@10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
2
Pull-Up (Bodyweight)
3 Sets
6-12 Reps
@10
3
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
Pullover (EZ Bar)
3 Sets
8-12 Reps
@10
5
Ring Push Up
3 Sets
AMRAP
@10
6
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@10
7
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@10
Day 5
1
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
2
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
3
Hammer Curl
3 Sets
8-12 Reps
@10
4
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
5
Face Pull
3 Sets
10-15 Reps
@10
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
Day 6
1
Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
@9
3
Sissy Squat
3 Sets
10-20 Reps
@10
4
Lying Leg Curl
3 Sets
8-12 Reps
@10
5
Sit Up
4 Sets
AMRAP
@10
Day 1
1
Bench Press (Dumbbell)
3 Sets
5-8 Reps
@9
2
Dumbbell Row
3 Sets
8-12 Reps
@10
3
Ring Push Up
3 Sets
AMRAP
@10
4
Pull-Up (Bodyweight)
3 Sets
6-12 Reps
@10
5
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
6
Pullover (Dumbbell)
3 Sets
8-12 Reps
@9.5
7
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@10
Day 2
1
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@10
2
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
3
Hammer Curl
3 Sets
8-12 Reps
@10
4
Katana Extension
3 Sets
8-12 Reps
@10
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
6
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
@9
3
Sissy Squat
3 Sets
10-20 Reps
@10
4
Lying Leg Curl
3 Sets
8-12 Reps
@10
5
Sit Up
4 Sets
AMRAP
@10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
2
Pull-Up (Bodyweight)
3 Sets
6-12 Reps
@10
3
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
Pullover (EZ Bar)
3 Sets
8-12 Reps
@10
5
Ring Push Up
3 Sets
AMRAP
@10
6
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@10
7
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@10
Day 5
1
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
2
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
3
Hammer Curl
3 Sets
8-12 Reps
@10
4
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
5
Face Pull
3 Sets
10-15 Reps
@10
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
Day 6
1
Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
@9
3
Sissy Squat
3 Sets
10-20 Reps
@10
4
Lying Leg Curl
3 Sets
8-12 Reps
@10
5
Sit Up
4 Sets
AMRAP
@10
Day 1
1
Bench Press (Dumbbell)
3 Sets
5-8 Reps
@9
2
Dumbbell Row
3 Sets
8-12 Reps
@10
3
Ring Push Up
3 Sets
AMRAP
@10
4
Pull-Up (Bodyweight)
3 Sets
6-12 Reps
@10
5
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
6
Pullover (Dumbbell)
3 Sets
8-12 Reps
@9.5
7
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@10
Day 2
1
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@10
2
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
3
Hammer Curl
3 Sets
8-12 Reps
@10
4
Katana Extension
3 Sets
8-12 Reps
@10
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
6
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
@9
3
Sissy Squat
3 Sets
10-20 Reps
@10
4
Lying Leg Curl
3 Sets
8-12 Reps
@10
5
Sit Up
4 Sets
AMRAP
@10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
2
Pull-Up (Bodyweight)
3 Sets
6-12 Reps
@10
3
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
Pullover (EZ Bar)
3 Sets
8-12 Reps
@10
5
Ring Push Up
3 Sets
AMRAP
@10
6
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@10
7
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@10
Day 5
1
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
2
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
3
Hammer Curl
3 Sets
8-12 Reps
@10
4
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
5
Face Pull
3 Sets
10-15 Reps
@10
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
Day 6
1
Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
@9
3
Sissy Squat
3 Sets
10-20 Reps
@10
4
Lying Leg Curl
3 Sets
8-12 Reps
@10
5
Sit Up
4 Sets
AMRAP
@10