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God Butcher (Weightlifting/ Building) (Kratos Inspired Lift)
by Cameron J O’Neal
113 athletes joined
Program Description
General Program Full body/ Part body program to maximize muscle strength and growth. 4 to 5 workouts per day and and you’ll be working 4 to 5 times a week. This program is based of the God Killer Kratos from the god of war Franchise. He mainly has crazily developed back, arms and chest so you’ll be mainly working those muscle groups but having supersets or individuality sets for legs, abs and other muscles you wish to trained. You should be able to take and rearrange the splits to whatever you wish but I already made it so that you get the most out of the training program. NOTE Make sure to maximize the amount of nutrition and foods you are getting in and sleep well to get good results with training. For extra work make sure that you are doing cardio on Saturday as well as Sunday I made this program mainly for folks who have a hard time keeping their leg days in check, so I thought let me help you out and I’ve just made a normal full body b training program and added super sets of legs here and there so that your leg gains don’t go in vain. THINGS TO KNOW BEFORE TRAINING If wanting Forearm and Dips for further Hypertrophy, in between workouts Via Super Sets or during Rest day (optional) If mainly Strength Trainer Change Workouts to main workouts Bench, Squats, and deadlifts on the muscle groups they work Chest, Triceps, and legs needed 2 times a week to enhance muscle mass and overall muscular performance and look In order to increase muscle mass you must find out basic daily calorie intake and add 200- 300 calories in order to gain muscle mass but if wanting to lose mass the subtract 200- 300 calories Muscle doesn’t get built while in the weight room, muscle grows and gains mass while resting and sleeping. sleep and water are the most important components when lifting weights Best YouTubers to watch for further improvement is Bald-Omni Man, Natural Hypertrophy, Trent Twins, and most bodybuilders The Final Answer will most likely change over time with either major or minor improvements. Make change to it if necessary. LASTLY (HEAVY AND CONTROLLED)
Program Overview
Level
Novice, Intermediate, Advanced
Goal
Bodybuilding, Muscle & Sculpting, Athletics
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
50 minutes
Created
Jan 04, 2024 01:27
Last Edited
Jun 13, 2024 10:00
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Week 1
1 / 12 Weeks
Day 2
1
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@8.5
@9
@9.5
@10
2A
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
15-25 Reps
15-25 Reps
@9.5
@10
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
14-20 Reps
14-20 Reps
14-20 Reps
@9
@9.5
@10
4A
Bicep Curl (Cable)
2 Sets
14-20 Reps
@10
5
Front Raise
2 Sets
1 Set
12-16 Reps
12-16 Reps
@8
@9
6A
Incline Curl (Dumbbell)
2 Sets
15-20 Reps
@10
Day 4
1
Leg Extension
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@8.5
@9
@9.5
@10
2A
Seated Calf Raise
2 Sets
20-25 Reps
@10
3
Leg Press
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9.5
@10
4A
Seated Calf Raise
2 Sets
20-25 Reps
@10
5
Squat (Paused)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9.5
@9.5
6A
Seated Calf Raise
2 Sets
20-30 Reps
@10
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@7.5
@8
@8.5
2A
Leg Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
4A
Leg Extension
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@9.5
5
Chest Press (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@9.5
6A
Leg Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@9.5
@10
Day 3
1
Romanian Deadlift (Barbell)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
@8.5
2A
Tricep Kickback
1 Set
1 Set
10-15 Reps
10-18 Reps
@9
@10
3
Bent Over Row (Barbell, Paused)
2 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@9.5
4A
Single Arm Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
5
Single Arm High Row (Cable)
2 Sets
15-20 Reps
@10
6A
Dip (Bodyweight)
2 Sets
20-25 Reps
@10
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@7.5
@8
@8.5
2A
Leg Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
4A
Leg Extension
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@9.5
5
Chest Press (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@9.5
6A
Leg Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@9.5
@10
Day 2
1
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@8.5
@9
@9.5
@10
2A
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
15-25 Reps
15-25 Reps
@9.5
@10
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
14-20 Reps
14-20 Reps
14-20 Reps
@9
@9.5
@10
4A
Bicep Curl (Cable)
2 Sets
14-20 Reps
@10
5
Front Raise
2 Sets
1 Set
12-16 Reps
12-16 Reps
@8
@9
6A
Incline Curl (Dumbbell)
2 Sets
15-20 Reps
@10
Day 3
1
Romanian Deadlift (Barbell)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
@8.5
2A
Tricep Kickback
1 Set
1 Set
10-15 Reps
10-18 Reps
@9
@10
3
Bent Over Row (Barbell, Paused)
2 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@9.5
4A
Single Arm Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
5
Single Arm High Row (Cable)
2 Sets
15-20 Reps
@10
6A
Dip (Bodyweight)
2 Sets
20-25 Reps
@10
Day 4
1
Leg Extension
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@8.5
@9
@9.5
@10
2A
Seated Calf Raise
2 Sets
20-25 Reps
@10
3
Leg Press
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9.5
@10
4A
Seated Calf Raise
2 Sets
20-25 Reps
@10
5
Squat (Paused)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9.5
@9.5
6A
Seated Calf Raise
2 Sets
20-30 Reps
@10
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@7.5
@8
@8.5
2A
Leg Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
4A
Leg Extension
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@9.5
5
Chest Press (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@9.5
6A
Leg Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@9.5
@10
Day 2
1
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@8.5
@9
@9.5
@10
2A
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
15-25 Reps
15-25 Reps
@9.5
@10
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
14-20 Reps
14-20 Reps
14-20 Reps
@9
@9.5
@10
4A
Bicep Curl (Cable)
2 Sets
14-20 Reps
@10
5
Front Raise
2 Sets
1 Set
12-16 Reps
12-16 Reps
@8
@9
6A
Incline Curl (Dumbbell)
2 Sets
15-20 Reps
@10
Day 3
1
Romanian Deadlift (Barbell)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
@8.5
2A
Tricep Kickback
1 Set
1 Set
10-15 Reps
10-18 Reps
@9
@10
3
Bent Over Row (Barbell, Paused)
2 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@9.5
4A
Single Arm Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
5
Single Arm High Row (Cable)
2 Sets
15-20 Reps
@10
6A
Dip (Bodyweight)
2 Sets
20-25 Reps
@10
Day 4
1
Leg Extension
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@8.5
@9
@9.5
@10
2A
Seated Calf Raise
2 Sets
20-25 Reps
@10
3
Leg Press
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9.5
@10
4A
Seated Calf Raise
2 Sets
20-25 Reps
@10
5
Squat (Paused)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9.5
@9.5
6A
Seated Calf Raise
2 Sets
20-30 Reps
@10
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@7.5
@8
@8.5
2A
Leg Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
4A
Leg Extension
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@9.5
5
Chest Press (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@9.5
6A
Leg Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@9.5
@10
Day 2
1
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@8.5
@9
@9.5
@10
2A
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
15-25 Reps
15-25 Reps
@9.5
@10
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
14-20 Reps
14-20 Reps
14-20 Reps
@9
@9.5
@10
4A
Bicep Curl (Cable)
2 Sets
14-20 Reps
@10
5
Front Raise
2 Sets
1 Set
12-16 Reps
12-16 Reps
@8
@9
6A
Incline Curl (Dumbbell)
2 Sets
15-20 Reps
@10
Day 3
1
Romanian Deadlift (Barbell)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
@8.5
2A
Tricep Kickback
1 Set
1 Set
10-15 Reps
10-18 Reps
@9
@10
3
Bent Over Row (Barbell, Paused)
2 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@9.5
4A
Single Arm Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
5
Single Arm High Row (Cable)
2 Sets
15-20 Reps
@10
6A
Dip (Bodyweight)
2 Sets
20-25 Reps
@10
Day 4
1
Leg Extension
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@8.5
@9
@9.5
@10
2A
Seated Calf Raise
2 Sets
20-25 Reps
@10
3
Leg Press
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9.5
@10
4A
Seated Calf Raise
2 Sets
20-25 Reps
@10
5
Squat (Paused)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9.5
@9.5
6A
Seated Calf Raise
2 Sets
20-30 Reps
@10
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@7.5
@8
@8.5
2A
Leg Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
4A
Leg Extension
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@9.5
5
Chest Press (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@9.5
6A
Leg Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@9.5
@10
Day 2
1
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@8.5
@9
@9.5
@10
2A
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
15-25 Reps
15-25 Reps
@9.5
@10
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
14-20 Reps
14-20 Reps
14-20 Reps
@9
@9.5
@10
4A
Bicep Curl (Cable)
2 Sets
14-20 Reps
@10
5
Front Raise
2 Sets
1 Set
12-16 Reps
12-16 Reps
@8
@9
6A
Incline Curl (Dumbbell)
2 Sets
15-20 Reps
@10
Day 3
1
Romanian Deadlift (Barbell)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
@8.5
2A
Tricep Kickback
1 Set
1 Set
10-15 Reps
10-18 Reps
@9
@10
3
Bent Over Row (Barbell, Paused)
2 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@9.5
4A
Single Arm Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
5
Single Arm High Row (Cable)
2 Sets
15-20 Reps
@10
6A
Dip (Bodyweight)
2 Sets
20-25 Reps
@10
Day 4
1
Leg Extension
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@8.5
@9
@9.5
@10
2A
Seated Calf Raise
2 Sets
20-25 Reps
@10
3
Leg Press
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9.5
@10
4A
Seated Calf Raise
2 Sets
20-25 Reps
@10
5
Squat (Paused)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9.5
@9.5
6A
Seated Calf Raise
2 Sets
20-30 Reps
@10
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@7.5
@8
@8.5
2A
Leg Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
4A
Leg Extension
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@9.5
5
Chest Press (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@9.5
6A
Leg Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@9.5
@10
Day 2
1
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@8.5
@9
@9.5
@10
2A
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
15-25 Reps
15-25 Reps
@9.5
@10
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
14-20 Reps
14-20 Reps
14-20 Reps
@9
@9.5
@10
4A
Bicep Curl (Cable)
2 Sets
14-20 Reps
@10
5
Front Raise
2 Sets
1 Set
12-16 Reps
12-16 Reps
@8
@9
6A
Incline Curl (Dumbbell)
2 Sets
15-20 Reps
@10
Day 3
1
Romanian Deadlift (Barbell)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
@8.5
2A
Tricep Kickback
1 Set
1 Set
10-15 Reps
10-18 Reps
@9
@10
3
Bent Over Row (Barbell, Paused)
2 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@9.5
4A
Single Arm Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
5
Single Arm High Row (Cable)
2 Sets
15-20 Reps
@10
6A
Dip (Bodyweight)
2 Sets
20-25 Reps
@10
Day 4
1
Leg Extension
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@8.5
@9
@9.5
@10
2A
Seated Calf Raise
2 Sets
20-25 Reps
@10
3
Leg Press
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9.5
@10
4A
Seated Calf Raise
2 Sets
20-25 Reps
@10
5
Squat (Paused)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9.5
@9.5
6A
Seated Calf Raise
2 Sets
20-30 Reps
@10
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@7.5
@8
@8.5
2A
Leg Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
4A
Leg Extension
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@9.5
5
Chest Press (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@9.5
6A
Leg Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@9.5
@10
Day 2
1
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@8.5
@9
@9.5
@10
2A
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
15-25 Reps
15-25 Reps
@9.5
@10
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
14-20 Reps
14-20 Reps
14-20 Reps
@9
@9.5
@10
4A
Bicep Curl (Cable)
2 Sets
14-20 Reps
@10
5
Front Raise
2 Sets
1 Set
12-16 Reps
12-16 Reps
@8
@9
6A
Incline Curl (Dumbbell)
2 Sets
15-20 Reps
@10
Day 3
1
Romanian Deadlift (Barbell)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
@8.5
2A
Tricep Kickback
1 Set
1 Set
10-15 Reps
10-18 Reps
@9
@10
3
Bent Over Row (Barbell, Paused)
2 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@9.5
4A
Single Arm Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
5
Single Arm High Row (Cable)
2 Sets
15-20 Reps
@10
6A
Dip (Bodyweight)
2 Sets
20-25 Reps
@10
Day 4
1
Leg Extension
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@8.5
@9
@9.5
@10
2A
Seated Calf Raise
2 Sets
20-25 Reps
@10
3
Leg Press
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9.5
@10
4A
Seated Calf Raise
2 Sets
20-25 Reps
@10
5
Squat (Paused)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9.5
@9.5
6A
Seated Calf Raise
2 Sets
20-30 Reps
@10
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@7.5
@8
@8.5
2A
Leg Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
4A
Leg Extension
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@9.5
5
Chest Press (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@9.5
6A
Leg Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@9.5
@10
Day 2
1
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@8.5
@9
@9.5
@10
2A
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
15-25 Reps
15-25 Reps
@9.5
@10
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
14-20 Reps
14-20 Reps
14-20 Reps
@9
@9.5
@10
4A
Bicep Curl (Cable)
2 Sets
14-20 Reps
@10
5
Front Raise
2 Sets
1 Set
12-16 Reps
12-16 Reps
@8
@9
6A
Incline Curl (Dumbbell)
2 Sets
15-20 Reps
@10
Day 3
1
Romanian Deadlift (Barbell)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
@8.5
2A
Tricep Kickback
1 Set
1 Set
10-15 Reps
10-18 Reps
@9
@10
3
Bent Over Row (Barbell, Paused)
2 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@9.5
4A
Single Arm Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
5
Single Arm High Row (Cable)
2 Sets
15-20 Reps
@10
6A
Dip (Bodyweight)
2 Sets
20-25 Reps
@10
Day 4
1
Leg Extension
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@8.5
@9
@9.5
@10
2A
Seated Calf Raise
2 Sets
20-25 Reps
@10
3
Leg Press
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9.5
@10
4A
Seated Calf Raise
2 Sets
20-25 Reps
@10
5
Squat (Paused)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9.5
@9.5
6A
Seated Calf Raise
2 Sets
20-30 Reps
@10
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@7.5
@8
@8.5
2A
Leg Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
4A
Leg Extension
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@9.5
5
Chest Press (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@9.5
6A
Leg Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@9.5
@10
Day 2
1
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@8.5
@9
@9.5
@10
2A
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
15-25 Reps
15-25 Reps
@9.5
@10
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
14-20 Reps
14-20 Reps
14-20 Reps
@9
@9.5
@10
4A
Bicep Curl (Cable)
2 Sets
14-20 Reps
@10
5
Front Raise
2 Sets
1 Set
12-16 Reps
12-16 Reps
@8
@9
6A
Incline Curl (Dumbbell)
2 Sets
15-20 Reps
@10
Day 3
1
Romanian Deadlift (Barbell)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
@8.5
2A
Tricep Kickback
1 Set
1 Set
10-15 Reps
10-18 Reps
@9
@10
3
Bent Over Row (Barbell, Paused)
2 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@9.5
4A
Single Arm Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
5
Single Arm High Row (Cable)
2 Sets
15-20 Reps
@10
6A
Dip (Bodyweight)
2 Sets
20-25 Reps
@10
Day 4
1
Leg Extension
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@8.5
@9
@9.5
@10
2A
Seated Calf Raise
2 Sets
20-25 Reps
@10
3
Leg Press
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9.5
@10
4A
Seated Calf Raise
2 Sets
20-25 Reps
@10
5
Squat (Paused)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9.5
@9.5
6A
Seated Calf Raise
2 Sets
20-30 Reps
@10
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@7.5
@8
@8.5
2A
Leg Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
4A
Leg Extension
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@9.5
5
Chest Press (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@9.5
6A
Leg Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@9.5
@10
Day 2
1
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@8.5
@9
@9.5
@10
2A
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
15-25 Reps
15-25 Reps
@9.5
@10
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
14-20 Reps
14-20 Reps
14-20 Reps
@9
@9.5
@10
4A
Bicep Curl (Cable)
2 Sets
14-20 Reps
@10
5
Front Raise
2 Sets
1 Set
12-16 Reps
12-16 Reps
@8
@9
6A
Incline Curl (Dumbbell)
2 Sets
15-20 Reps
@10
Day 3
1
Romanian Deadlift (Barbell)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
@8.5
2A
Tricep Kickback
1 Set
1 Set
10-15 Reps
10-18 Reps
@9
@10
3
Bent Over Row (Barbell, Paused)
2 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@9.5
4A
Single Arm Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
5
Single Arm High Row (Cable)
2 Sets
15-20 Reps
@10
6A
Dip (Bodyweight)
2 Sets
20-25 Reps
@10
Day 4
1
Leg Extension
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@8.5
@9
@9.5
@10
2A
Seated Calf Raise
2 Sets
20-25 Reps
@10
3
Leg Press
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9.5
@10
4A
Seated Calf Raise
2 Sets
20-25 Reps
@10
5
Squat (Paused)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9.5
@9.5
6A
Seated Calf Raise
2 Sets
20-30 Reps
@10
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@7.5
@8
@8.5
2A
Leg Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
4A
Leg Extension
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@9.5
5
Chest Press (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@9.5
6A
Leg Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@9.5
@10
Day 2
1
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@8.5
@9
@9.5
@10
2A
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
15-25 Reps
15-25 Reps
@9.5
@10
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
14-20 Reps
14-20 Reps
14-20 Reps
@9
@9.5
@10
4A
Bicep Curl (Cable)
2 Sets
14-20 Reps
@10
5
Front Raise
2 Sets
1 Set
12-16 Reps
12-16 Reps
@8
@9
6A
Incline Curl (Dumbbell)
2 Sets
15-20 Reps
@10
Day 3
1
Romanian Deadlift (Barbell)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
@8.5
2A
Tricep Kickback
1 Set
1 Set
10-15 Reps
10-18 Reps
@9
@10
3
Bent Over Row (Barbell, Paused)
2 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@9.5
4A
Single Arm Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
5
Single Arm High Row (Cable)
2 Sets
15-20 Reps
@10
6A
Dip (Bodyweight)
2 Sets
20-25 Reps
@10
Day 4
1
Leg Extension
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@8.5
@9
@9.5
@10
2A
Seated Calf Raise
2 Sets
20-25 Reps
@10
3
Leg Press
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9.5
@10
4A
Seated Calf Raise
2 Sets
20-25 Reps
@10
5
Squat (Paused)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9.5
@9.5
6A
Seated Calf Raise
2 Sets
20-30 Reps
@10
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@7.5
@8
@8.5
2A
Leg Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
4A
Leg Extension
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@9.5
5
Chest Press (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@9.5
6A
Leg Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@9.5
@10
Day 2
1
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@8.5
@9
@9.5
@10
2A
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
15-25 Reps
15-25 Reps
@9.5
@10
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
14-20 Reps
14-20 Reps
14-20 Reps
@9
@9.5
@10
4A
Bicep Curl (Cable)
2 Sets
14-20 Reps
@10
5
Front Raise
2 Sets
1 Set
12-16 Reps
12-16 Reps
@8
@9
6A
Incline Curl (Dumbbell)
2 Sets
15-20 Reps
@10
Day 3
1
Romanian Deadlift (Barbell)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
@8.5
2A
Tricep Kickback
1 Set
1 Set
10-15 Reps
10-18 Reps
@9
@10
3
Bent Over Row (Barbell, Paused)
2 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@9.5
4A
Single Arm Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
5
Single Arm High Row (Cable)
2 Sets
15-20 Reps
@10
6A
Dip (Bodyweight)
2 Sets
20-25 Reps
@10
Day 4
1
Leg Extension
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@8.5
@9
@9.5
@10
2A
Seated Calf Raise
2 Sets
20-25 Reps
@10
3
Leg Press
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9.5
@10
4A
Seated Calf Raise
2 Sets
20-25 Reps
@10
5
Squat (Paused)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9.5
@9.5
6A
Seated Calf Raise
2 Sets
20-30 Reps
@10