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Gorilla
by Hemza H.
4 athletes joined
Program Description
Get in shape
Program Overview
Level
Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
90 minutes
Created
Mar 01, 2024 10:21
Last Edited
May 07, 2024 10:22
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Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
2 Sets
8 Reps
12 Reps
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
12 Reps
12 Reps
@6
@9.5
@10
3
Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9.5
@10
4
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
15 Reps
15 Reps
15 Reps
@6
@6.5
@7
@9.5
@10
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
1 Set
20 Reps
20 Reps
20 Reps
@9
@9.5
@10
6
Cable Crossover
2 Sets
2 Sets
15 Reps
7
Lying Rear Lateral Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
8
Bench Press (Dumbbell)
3 Sets
12 Reps
Day 2
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
10 Reps
12 Reps
12 Reps
@6
@7
@8
@8.5
@9
2
Leg Extension
3 Sets
15 Reps
@9
3
Lunge (Barbell)
2 Sets
20 Reps
@9
4
Leg Press
3 Sets
15 Reps
@10
5
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
@7
@7.5
@8
@8.5
@9
6
Standing Calf Raise
2 Sets
1 Set
@8
@9
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
@9.5
2
Lat Pulldown (Single Arm)
2 Sets
15 Reps
@9.5
3
Bent Over Row (Barbell, Paused)
3 Sets
12 Reps
@9.5
5
Incline Dumbbell Row
2 Sets
12 Reps
@9.5
6
Standing Pullover (Cable)
2 Sets
15 Reps
@9.5
7
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
@9.5
8
Bicep Curl (Cable)
2 Sets
15 Reps
@9.5
9
Skull Crusher
3 Sets
15 Reps
@9.5
10
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@9.5
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
8 Reps
12 Reps
12 Reps
@8
@9
@9.5
2
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
8 Reps
10 Reps
10 Reps
@8
@9
@9.5
3
Dip (Bodyweight)
2 Sets
1 Set
12 Reps
12 Reps
@8
@8.5
4
Bench Press (Close Grip)
2 Sets
15 Reps
5
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
6
Decline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
7
Pec Deck (Machine)
3 Sets
12 Reps
@8
8
Bench Press (Close Grip)
2 Sets
15 Reps
@8
Day 5
1
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7.5
@8
@9
@9.5
2
T-Bar Row
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7.5
@8
@8.5
@9
3
Pull-Up (Bodyweight)
1 Set
1 Set
12 Reps
12 Reps
@8.5
@9
4
Bicep Curl (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
5
Hammer Curl
1 Set
2 Sets
15 Reps
15 Reps
@8
@9.5
6
Smith Machine Shrugs
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
7
Lat Pulldown (Single Arm)
2 Sets
15 Reps
@9.5
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
2 Sets
8 Reps
12 Reps
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
12 Reps
12 Reps
@6
@9.5
@10
3
Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9.5
@10
4
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
15 Reps
15 Reps
15 Reps
@6
@6.5
@7
@9.5
@10
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
1 Set
20 Reps
20 Reps
20 Reps
@9
@9.5
@10
6
Cable Crossover
2 Sets
2 Sets
15 Reps
7
Lying Rear Lateral Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
8
Bench Press (Dumbbell)
3 Sets
12 Reps
Day 2
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
10 Reps
12 Reps
12 Reps
@6
@7
@8
@8.5
@9
2
Leg Extension
3 Sets
15 Reps
@9
3
Lunge (Barbell)
2 Sets
20 Reps
@9
4
Leg Press
3 Sets
15 Reps
@10
5
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
@7
@7.5
@8
@8.5
@9
6
Standing Calf Raise
2 Sets
1 Set
@8
@9
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
@9.5
2
Lat Pulldown (Single Arm)
2 Sets
15 Reps
@9.5
3
Bent Over Row (Barbell, Paused)
3 Sets
12 Reps
@9.5
5
Incline Dumbbell Row
2 Sets
12 Reps
@9.5
6
Standing Pullover (Cable)
2 Sets
15 Reps
@9.5
7
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
@9.5
8
Bicep Curl (Cable)
2 Sets
15 Reps
@9.5
9
Skull Crusher
3 Sets
15 Reps
@9.5
10
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@9.5
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
8 Reps
12 Reps
12 Reps
@8
@9
@9.5
2
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
8 Reps
10 Reps
10 Reps
@8
@9
@9.5
3
Dip (Bodyweight)
2 Sets
1 Set
12 Reps
12 Reps
@8
@8.5
4
Bench Press (Close Grip)
2 Sets
15 Reps
5
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
6
Decline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
7
Pec Deck (Machine)
3 Sets
12 Reps
@8
8
Bench Press (Close Grip)
2 Sets
15 Reps
@8
Day 5
1
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7.5
@8
@9
@9.5
2
T-Bar Row
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7.5
@8
@8.5
@9
3
Pull-Up (Bodyweight)
1 Set
1 Set
12 Reps
12 Reps
@8.5
@9
4
Bicep Curl (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
5
Hammer Curl
1 Set
2 Sets
15 Reps
15 Reps
@8
@9.5
6
Smith Machine Shrugs
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
7
Lat Pulldown (Single Arm)
2 Sets
15 Reps
@9.5
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
2 Sets
8 Reps
12 Reps
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
12 Reps
12 Reps
@6
@9.5
@10
3
Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9.5
@10
4
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
15 Reps
15 Reps
15 Reps
@6
@6.5
@7
@9.5
@10
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
1 Set
20 Reps
20 Reps
20 Reps
@9
@9.5
@10
6
Cable Crossover
2 Sets
2 Sets
15 Reps
7
Lying Rear Lateral Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
8
Bench Press (Dumbbell)
3 Sets
12 Reps
Day 2
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
10 Reps
12 Reps
12 Reps
@6
@7
@8
@8.5
@9
2
Leg Extension
3 Sets
15 Reps
@9
3
Lunge (Barbell)
2 Sets
20 Reps
@9
4
Leg Press
3 Sets
15 Reps
@10
5
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
@7
@7.5
@8
@8.5
@9
6
Standing Calf Raise
2 Sets
1 Set
@8
@9
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
@9.5
2
Lat Pulldown (Single Arm)
2 Sets
15 Reps
@9.5
3
Bent Over Row (Barbell, Paused)
3 Sets
12 Reps
@9.5
5
Incline Dumbbell Row
2 Sets
12 Reps
@9.5
6
Standing Pullover (Cable)
2 Sets
15 Reps
@9.5
7
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
@9.5
8
Bicep Curl (Cable)
2 Sets
15 Reps
@9.5
9
Skull Crusher
3 Sets
15 Reps
@9.5
10
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@9.5
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
8 Reps
12 Reps
12 Reps
@8
@9
@9.5
2
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
8 Reps
10 Reps
10 Reps
@8
@9
@9.5
3
Dip (Bodyweight)
2 Sets
1 Set
12 Reps
12 Reps
@8
@8.5
4
Bench Press (Close Grip)
2 Sets
15 Reps
5
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
6
Decline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
7
Pec Deck (Machine)
3 Sets
12 Reps
@8
8
Bench Press (Close Grip)
2 Sets
15 Reps
@8
Day 5
1
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7.5
@8
@9
@9.5
2
T-Bar Row
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7.5
@8
@8.5
@9
3
Pull-Up (Bodyweight)
1 Set
1 Set
12 Reps
12 Reps
@8.5
@9
4
Bicep Curl (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
5
Hammer Curl
1 Set
2 Sets
15 Reps
15 Reps
@8
@9.5
6
Smith Machine Shrugs
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
7
Lat Pulldown (Single Arm)
2 Sets
15 Reps
@9.5
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
2 Sets
8 Reps
12 Reps
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
12 Reps
12 Reps
@6
@9.5
@10
3
Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9.5
@10
4
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
15 Reps
15 Reps
15 Reps
@6
@6.5
@7
@9.5
@10
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
1 Set
20 Reps
20 Reps
20 Reps
@9
@9.5
@10
6
Cable Crossover
2 Sets
2 Sets
15 Reps
7
Lying Rear Lateral Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
8
Bench Press (Dumbbell)
3 Sets
12 Reps
Day 2
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
10 Reps
12 Reps
12 Reps
@6
@7
@8
@8.5
@9
2
Leg Extension
3 Sets
15 Reps
@9
3
Lunge (Barbell)
2 Sets
20 Reps
@9
4
Leg Press
3 Sets
15 Reps
@10
5
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
@7
@7.5
@8
@8.5
@9
6
Standing Calf Raise
2 Sets
1 Set
@8
@9
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
@9.5
2
Lat Pulldown (Single Arm)
2 Sets
15 Reps
@9.5
3
Bent Over Row (Barbell, Paused)
3 Sets
12 Reps
@9.5
5
Incline Dumbbell Row
2 Sets
12 Reps
@9.5
6
Standing Pullover (Cable)
2 Sets
15 Reps
@9.5
7
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
@9.5
8
Bicep Curl (Cable)
2 Sets
15 Reps
@9.5
9
Skull Crusher
3 Sets
15 Reps
@9.5
10
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@9.5
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
8 Reps
12 Reps
12 Reps
@8
@9
@9.5
2
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
8 Reps
10 Reps
10 Reps
@8
@9
@9.5
3
Dip (Bodyweight)
2 Sets
1 Set
12 Reps
12 Reps
@8
@8.5
4
Bench Press (Close Grip)
2 Sets
15 Reps
5
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
6
Decline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
7
Pec Deck (Machine)
3 Sets
12 Reps
@8
8
Bench Press (Close Grip)
2 Sets
15 Reps
@8
Day 5
1
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7.5
@8
@9
@9.5
2
T-Bar Row
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7.5
@8
@8.5
@9
3
Pull-Up (Bodyweight)
1 Set
1 Set
12 Reps
12 Reps
@8.5
@9
4
Bicep Curl (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
5
Hammer Curl
1 Set
2 Sets
15 Reps
15 Reps
@8
@9.5
6
Smith Machine Shrugs
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
7
Lat Pulldown (Single Arm)
2 Sets
15 Reps
@9.5
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
2 Sets
8 Reps
12 Reps
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
12 Reps
12 Reps
@6
@9.5
@10
3
Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9.5
@10
4
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
15 Reps
15 Reps
15 Reps
@6
@6.5
@7
@9.5
@10
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
1 Set
20 Reps
20 Reps
20 Reps
@9
@9.5
@10
6
Cable Crossover
2 Sets
2 Sets
15 Reps
7
Lying Rear Lateral Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
8
Bench Press (Dumbbell)
3 Sets
12 Reps
Day 2
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
10 Reps
12 Reps
12 Reps
@6
@7
@8
@8.5
@9
2
Leg Extension
3 Sets
15 Reps
@9
3
Lunge (Barbell)
2 Sets
20 Reps
@9
4
Leg Press
3 Sets
15 Reps
@10
5
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
@7
@7.5
@8
@8.5
@9
6
Standing Calf Raise
2 Sets
1 Set
@8
@9
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
@9.5
2
Lat Pulldown (Single Arm)
2 Sets
15 Reps
@9.5
3
Bent Over Row (Barbell, Paused)
3 Sets
12 Reps
@9.5
5
Incline Dumbbell Row
2 Sets
12 Reps
@9.5
6
Standing Pullover (Cable)
2 Sets
15 Reps
@9.5
7
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
@9.5
8
Bicep Curl (Cable)
2 Sets
15 Reps
@9.5
9
Skull Crusher
3 Sets
15 Reps
@9.5
10
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@9.5
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
8 Reps
12 Reps
12 Reps
@8
@9
@9.5
2
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
8 Reps
10 Reps
10 Reps
@8
@9
@9.5
3
Dip (Bodyweight)
2 Sets
1 Set
12 Reps
12 Reps
@8
@8.5
4
Bench Press (Close Grip)
2 Sets
15 Reps
5
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
6
Decline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
7
Pec Deck (Machine)
3 Sets
12 Reps
@8
8
Bench Press (Close Grip)
2 Sets
15 Reps
@8
Day 5
1
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7.5
@8
@9
@9.5
2
T-Bar Row
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7.5
@8
@8.5
@9
3
Pull-Up (Bodyweight)
1 Set
1 Set
12 Reps
12 Reps
@8.5
@9
4
Bicep Curl (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
5
Hammer Curl
1 Set
2 Sets
15 Reps
15 Reps
@8
@9.5
6
Smith Machine Shrugs
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
7
Lat Pulldown (Single Arm)
2 Sets
15 Reps
@9.5
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
2 Sets
8 Reps
12 Reps
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
12 Reps
12 Reps
@6
@9.5
@10
3
Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9.5
@10
4
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
15 Reps
15 Reps
15 Reps
@6
@6.5
@7
@9.5
@10
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
1 Set
20 Reps
20 Reps
20 Reps
@9
@9.5
@10
6
Cable Crossover
2 Sets
2 Sets
15 Reps
7
Lying Rear Lateral Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
8
Bench Press (Dumbbell)
3 Sets
12 Reps
Day 2
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
10 Reps
12 Reps
12 Reps
@6
@7
@8
@8.5
@9
2
Leg Extension
3 Sets
15 Reps
@9
3
Lunge (Barbell)
2 Sets
20 Reps
@9
4
Leg Press
3 Sets
15 Reps
@10
5
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
@7
@7.5
@8
@8.5
@9
6
Standing Calf Raise
2 Sets
1 Set
@8
@9
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
@9.5
2
Lat Pulldown (Single Arm)
2 Sets
15 Reps
@9.5
3
Bent Over Row (Barbell, Paused)
3 Sets
12 Reps
@9.5
5
Incline Dumbbell Row
2 Sets
12 Reps
@9.5
6
Standing Pullover (Cable)
2 Sets
15 Reps
@9.5
7
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
@9.5
8
Bicep Curl (Cable)
2 Sets
15 Reps
@9.5
9
Skull Crusher
3 Sets
15 Reps
@9.5
10
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@9.5
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
8 Reps
12 Reps
12 Reps
@8
@9
@9.5
2
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
8 Reps
10 Reps
10 Reps
@8
@9
@9.5
3
Dip (Bodyweight)
2 Sets
1 Set
12 Reps
12 Reps
@8
@8.5
4
Bench Press (Close Grip)
2 Sets
15 Reps
5
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
6
Decline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
7
Pec Deck (Machine)
3 Sets
12 Reps
@8
8
Bench Press (Close Grip)
2 Sets
15 Reps
@8
Day 5
1
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7.5
@8
@9
@9.5
2
T-Bar Row
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7.5
@8
@8.5
@9
3
Pull-Up (Bodyweight)
1 Set
1 Set
12 Reps
12 Reps
@8.5
@9
4
Bicep Curl (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
5
Hammer Curl
1 Set
2 Sets
15 Reps
15 Reps
@8
@9.5
6
Smith Machine Shrugs
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
7
Lat Pulldown (Single Arm)
2 Sets
15 Reps
@9.5
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
2 Sets
8 Reps
12 Reps
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
12 Reps
12 Reps
@6
@9.5
@10
3
Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9.5
@10
4
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
15 Reps
15 Reps
15 Reps
@6
@6.5
@7
@9.5
@10
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
1 Set
20 Reps
20 Reps
20 Reps
@9
@9.5
@10
6
Cable Crossover
2 Sets
2 Sets
15 Reps
7
Lying Rear Lateral Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
8
Bench Press (Dumbbell)
3 Sets
12 Reps
Day 2
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
10 Reps
12 Reps
12 Reps
@6
@7
@8
@8.5
@9
2
Leg Extension
3 Sets
15 Reps
@9
3
Lunge (Barbell)
2 Sets
20 Reps
@9
4
Leg Press
3 Sets
15 Reps
@10
5
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
@7
@7.5
@8
@8.5
@9
6
Standing Calf Raise
2 Sets
1 Set
@8
@9
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
@9.5
2
Lat Pulldown (Single Arm)
2 Sets
15 Reps
@9.5
3
Bent Over Row (Barbell, Paused)
3 Sets
12 Reps
@9.5
5
Incline Dumbbell Row
2 Sets
12 Reps
@9.5
6
Standing Pullover (Cable)
2 Sets
15 Reps
@9.5
7
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
@9.5
8
Bicep Curl (Cable)
2 Sets
15 Reps
@9.5
9
Skull Crusher
3 Sets
15 Reps
@9.5
10
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@9.5
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
8 Reps
12 Reps
12 Reps
@8
@9
@9.5
2
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
8 Reps
10 Reps
10 Reps
@8
@9
@9.5
3
Dip (Bodyweight)
2 Sets
1 Set
12 Reps
12 Reps
@8
@8.5
4
Bench Press (Close Grip)
2 Sets
15 Reps
5
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
6
Decline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
7
Pec Deck (Machine)
3 Sets
12 Reps
@8
8
Bench Press (Close Grip)
2 Sets
15 Reps
@8
Day 5
1
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7.5
@8
@9
@9.5
2
T-Bar Row
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7.5
@8
@8.5
@9
3
Pull-Up (Bodyweight)
1 Set
1 Set
12 Reps
12 Reps
@8.5
@9
4
Bicep Curl (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
5
Hammer Curl
1 Set
2 Sets
15 Reps
15 Reps
@8
@9.5
6
Smith Machine Shrugs
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
7
Lat Pulldown (Single Arm)
2 Sets
15 Reps
@9.5
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
2 Sets
8 Reps
12 Reps
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
12 Reps
12 Reps
@6
@9.5
@10
3
Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9.5
@10
4
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
15 Reps
15 Reps
15 Reps
@6
@6.5
@7
@9.5
@10
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
1 Set
20 Reps
20 Reps
20 Reps
@9
@9.5
@10
6
Cable Crossover
2 Sets
2 Sets
15 Reps
7
Lying Rear Lateral Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
8
Bench Press (Dumbbell)
3 Sets
12 Reps
Day 2
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
10 Reps
12 Reps
12 Reps
@6
@7
@8
@8.5
@9
2
Leg Extension
3 Sets
15 Reps
@9
3
Lunge (Barbell)
2 Sets
20 Reps
@9
4
Leg Press
3 Sets
15 Reps
@10
5
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
@7
@7.5
@8
@8.5
@9
6
Standing Calf Raise
2 Sets
1 Set
@8
@9
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
@9.5
2
Lat Pulldown (Single Arm)
2 Sets
15 Reps
@9.5
3
Bent Over Row (Barbell, Paused)
3 Sets
12 Reps
@9.5
5
Incline Dumbbell Row
2 Sets
12 Reps
@9.5
6
Standing Pullover (Cable)
2 Sets
15 Reps
@9.5
7
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
@9.5
8
Bicep Curl (Cable)
2 Sets
15 Reps
@9.5
9
Skull Crusher
3 Sets
15 Reps
@9.5
10
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@9.5
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
8 Reps
12 Reps
12 Reps
@8
@9
@9.5
2
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
8 Reps
10 Reps
10 Reps
@8
@9
@9.5
3
Dip (Bodyweight)
2 Sets
1 Set
12 Reps
12 Reps
@8
@8.5
4
Bench Press (Close Grip)
2 Sets
15 Reps
5
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
6
Decline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
7
Pec Deck (Machine)
3 Sets
12 Reps
@8
8
Bench Press (Close Grip)
2 Sets
15 Reps
@8
Day 5
1
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7.5
@8
@9
@9.5
2
T-Bar Row
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7.5
@8
@8.5
@9
3
Pull-Up (Bodyweight)
1 Set
1 Set
12 Reps
12 Reps
@8.5
@9
4
Bicep Curl (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
5
Hammer Curl
1 Set
2 Sets
15 Reps
15 Reps
@8
@9.5
6
Smith Machine Shrugs
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
7
Lat Pulldown (Single Arm)
2 Sets
15 Reps
@9.5