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SLAY FEST
by Luis T.
Program Description
Cut/Gains 😎👍 METHODS: 1-10 METHOD After a warm-up set or two, find a weight you’re only able to get for one rep. After you perform that 1 rep, take just enough weight off to perform 2 reps. From there, do the same for 3 reps and 4 reps, going all the way up to 10 reps. This is brutal because you take no rest in between sets. The only rest you get is when you’re unloading the weights. This was a very effective way to vary things for me, and it’s a total shocker to the muscle. STRIPPING METHOD/SHOCKING PRINCIPLE After a warm-up, perform the exercise with weight you can get for 5 reps than immediately take some weight off and get another 5-8 reps. Then with no rest keep repeating, reducing your weight, until you’re down to the bar, repping that for 20 reps. RUNNING-THE-RACK Training right in front of the dumbbell rack was a favorite of mine. I would pick an exercise and shock it by running the rack, which can make for a brutal extended workset. For example, start with 80 lb. dumbbells for 5 curls, put them down and immediately grab the 70s for 8, then 60 lbs for 12 and on down the line until you get to the end. This can be applied to any exercise and your muscles will be screaming after this. 1⁄4 REP METHOD You do a full-range rep on a particular movement and then either go 1⁄4 back down or let the weight down (or up, depending on the movement) before finishing another partial rep. That is considered one rep. This really freaks out the muscle fibers and gives you an incredible pump. 28 METHOD This method is crazy and it will humble the weights you’re using very fast. It is performed by doing 7 regular reps, 7 extra slow reps (on both the eccentric and concentric), 7 1⁄2 reps at the top, and finishing with 7 1⁄2 reps at the bottom. This is a crazy method, but be warned – you will need to go light to get through this. 5-COUNT METHOD This is simply slowing down the motion. While doing the movement, you’re counting in your head 5 seconds up and 5 seconds down on each rep. This makes you have flawless form. Technique is imperative here and it’s a great way to test your strength while using this time under tension method. MAX EFFORT Pick one exercise and see what you can do for a 1-rep max. To get there, work up to the weight with the following rep pyramid, taking ample rest between each set: 20, 15, 10, 8, 5, 3, 1, 1, 1 (max)
Program Overview
Level
Novice, Intermediate
Goal
Bodyweight Fitness
Equipment
Full Gym
Program Length
7 weeks
Time Per Workout
70 minutes
Created
Jun 07, 2024 06:28
Last Edited
Jun 23, 2024 08:14
down_app
Week 1
1 / 7 Weeks
Day 2
1A
Leg Curl
10 Sets
10 Reps
1B
Leg Extension
10 Sets
10 Reps
1C
Squat (Barbell)
4 Sets
10 Reps
1D
Squat (Bodyweight)
8 Sets
12 Reps
1E
Lunge (Bodyweight)
3 Sets
20 Reps
1F
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
1G
Standing Calf Raise
4 Sets
10 Reps
Day 4
1A
Bench Press (Barbell)
1 Set
4 Sets
1 Set
30 Reps
10 Reps
5 Reps
@6
@10
1B
Pull-Up (Bodyweight)
3 Sets
6-10 Reps
@10
1C
Dip (Bodyweight)
4 Sets
10-15 Reps
1D
Pullover (Dumbbell)
3 Sets
12 Reps
1E
Incline Bench Press (Dumbbell)
5 Sets
8 Reps
2A
Cable Crossover
3 Sets
12 Reps
Day 5
1A
Leg Curl
10 Sets
10 Reps
1B
Leg Extension
10 Sets
10 Reps
1C
Squat (Barbell)
4 Sets
10 Reps
1D
Squat (Bodyweight)
8 Sets
12 Reps
1E
Lunge (Bodyweight)
3 Sets
20 Reps
1F
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
1G
Standing Calf Raise
4 Sets
10 Reps
Day 6
1A
Bicep Curl (Barbell)
5 Sets
18 Reps
1B
Hammer Curl
5 Sets
12 Reps
1C
Bicep Curl (Machine)
1 Set
1D
Concentration Curl
5 Sets
12 Reps
2A
Skull Crusher
5 Sets
15 Reps
2B
Tricep Rope Push Down (Cable)
5 Sets
20 Reps
2C
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
3A
Overhead Press (Barbell)
4 Sets
6-10 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
3C
Bent Over Row (Dumbbell)
3 Sets
10-12 Reps
3D
Arnold Press
1 Set
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
3E
Upright Row (Barbell)
5 Sets
8-10 Reps
Day 7
1A
Hanging Leg Raise
3 Sets
6-10 Reps
1B
Abs Crunch (Bodyweight)
2 Sets
50 Reps
1C
Russian Twist
4 Sets
25 Reps
1D
Knee Raise (Captain's Chair)
3 Sets
6-10 Reps
1E
Bent Leg Raise
2 Sets
20 Reps
1F
Plank
3 Sets
4 mins
2A
Dead Hang
3 Sets
1 mins
2B
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
2C
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
2D
Wrist Curls
3 Sets
15 Reps
3A
Run
1 Set
AMRAP
Day 1
1A
Bench Press (Barbell)
1 Set
4 Sets
1 Set
30 Reps
10 Reps
5 Reps
@6
@10
1B
Pull-Up (Bodyweight)
3 Sets
6-10 Reps
@10
1C
Dip (Bodyweight)
4 Sets
10-15 Reps
1D
Pullover (Dumbbell)
3 Sets
12 Reps
1E
Incline Bench Press (Dumbbell)
5 Sets
8 Reps
2A
Cable Crossover
3 Sets
12 Reps
3A
Run
1 Set
AMRAP
Day 3
1A
Bicep Curl (Barbell)
5 Sets
18 Reps
1B
Hammer Curl
5 Sets
12 Reps
1C
Bicep Curl (Machine)
1 Set
1D
Concentration Curl
5 Sets
12 Reps
2A
Skull Crusher
5 Sets
15 Reps
2B
Tricep Rope Push Down (Cable)
5 Sets
20 Reps
2C
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
3A
Overhead Press (Barbell)
4 Sets
6-10 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
3C
Bent Over Row (Dumbbell)
3 Sets
10-12 Reps
3D
Arnold Press
1 Set
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
3E
Upright Row (Barbell)
5 Sets
8-10 Reps
4A
Run
1 Set
AMRAP
Day 1
1A
Bench Press (Barbell)
1 Set
4 Sets
1 Set
30 Reps
10 Reps
5 Reps
@6
@10
1B
Pull-Up (Bodyweight)
3 Sets
6-10 Reps
@10
1C
Dip (Bodyweight)
4 Sets
10-15 Reps
1D
Pullover (Dumbbell)
3 Sets
12 Reps
1E
Incline Bench Press (Dumbbell)
5 Sets
8 Reps
2A
Cable Crossover
3 Sets
12 Reps
3A
Run
1 Set
AMRAP
Day 2
1A
Leg Curl
10 Sets
10 Reps
1B
Leg Extension
10 Sets
10 Reps
1C
Squat (Barbell)
4 Sets
10 Reps
1D
Squat (Bodyweight)
8 Sets
12 Reps
1E
Lunge (Bodyweight)
3 Sets
20 Reps
1F
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
1G
Standing Calf Raise
4 Sets
10 Reps
Day 3
1A
Bicep Curl (Barbell)
5 Sets
18 Reps
1B
Hammer Curl
5 Sets
12 Reps
1C
Bicep Curl (Machine)
1 Set
1D
Concentration Curl
5 Sets
12 Reps
2A
Skull Crusher
5 Sets
15 Reps
2B
Tricep Rope Push Down (Cable)
5 Sets
20 Reps
2C
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
3A
Overhead Press (Barbell)
4 Sets
6-10 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
3C
Bent Over Row (Dumbbell)
3 Sets
10-12 Reps
3D
Arnold Press
1 Set
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
3E
Upright Row (Barbell)
5 Sets
8-10 Reps
4A
Run
1 Set
AMRAP
Day 4
1A
Bench Press (Barbell)
1 Set
4 Sets
1 Set
30 Reps
10 Reps
5 Reps
@6
@10
1B
Pull-Up (Bodyweight)
3 Sets
6-10 Reps
@10
1C
Dip (Bodyweight)
4 Sets
10-15 Reps
1D
Pullover (Dumbbell)
3 Sets
12 Reps
1E
Incline Bench Press (Dumbbell)
5 Sets
8 Reps
2A
Cable Crossover
3 Sets
12 Reps
Day 5
1A
Leg Curl
10 Sets
10 Reps
1B
Leg Extension
10 Sets
10 Reps
1C
Squat (Barbell)
4 Sets
10 Reps
1D
Squat (Bodyweight)
8 Sets
12 Reps
1E
Lunge (Bodyweight)
3 Sets
20 Reps
1F
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
1G
Standing Calf Raise
4 Sets
10 Reps
Day 6
1A
Bicep Curl (Barbell)
5 Sets
18 Reps
1B
Hammer Curl
5 Sets
12 Reps
1C
Bicep Curl (Machine)
1 Set
1D
Concentration Curl
5 Sets
12 Reps
2A
Skull Crusher
5 Sets
15 Reps
2B
Tricep Rope Push Down (Cable)
5 Sets
20 Reps
2C
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
3A
Overhead Press (Barbell)
4 Sets
6-10 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
3C
Bent Over Row (Dumbbell)
3 Sets
10-12 Reps
3D
Arnold Press
1 Set
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
3E
Upright Row (Barbell)
5 Sets
8-10 Reps
Day 7
1A
Hanging Leg Raise
3 Sets
6-10 Reps
1B
Abs Crunch (Bodyweight)
2 Sets
50 Reps
1C
Russian Twist
4 Sets
25 Reps
1D
Knee Raise (Captain's Chair)
3 Sets
6-10 Reps
1E
Bent Leg Raise
2 Sets
20 Reps
1F
Plank
3 Sets
4 mins
2A
Dead Hang
3 Sets
1 mins
2B
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
2C
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
2D
Wrist Curls
3 Sets
15 Reps
3A
Run
1 Set
AMRAP
Day 1
1A
Bench Press (Barbell)
1 Set
4 Sets
1 Set
30 Reps
10 Reps
5 Reps
@6
@10
1B
Pull-Up (Bodyweight)
3 Sets
6-10 Reps
@10
1C
Dip (Bodyweight)
4 Sets
10-15 Reps
1D
Pullover (Dumbbell)
3 Sets
12 Reps
1E
Incline Bench Press (Dumbbell)
5 Sets
8 Reps
2A
Cable Crossover
3 Sets
12 Reps
3A
Run
1 Set
AMRAP
Day 2
1A
Leg Curl
10 Sets
10 Reps
1B
Leg Extension
10 Sets
10 Reps
1C
Squat (Barbell)
4 Sets
10 Reps
1D
Squat (Bodyweight)
8 Sets
12 Reps
1E
Lunge (Bodyweight)
3 Sets
20 Reps
1F
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
1G
Standing Calf Raise
4 Sets
10 Reps
Day 3
1A
Bicep Curl (Barbell)
5 Sets
18 Reps
1B
Hammer Curl
5 Sets
12 Reps
1C
Bicep Curl (Machine)
1 Set
1D
Concentration Curl
5 Sets
12 Reps
2A
Skull Crusher
5 Sets
15 Reps
2B
Tricep Rope Push Down (Cable)
5 Sets
20 Reps
2C
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
3A
Overhead Press (Barbell)
4 Sets
6-10 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
3C
Bent Over Row (Dumbbell)
3 Sets
10-12 Reps
3D
Arnold Press
1 Set
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
3E
Upright Row (Barbell)
5 Sets
8-10 Reps
4A
Run
1 Set
AMRAP
Day 4
1A
Bench Press (Barbell)
1 Set
4 Sets
1 Set
30 Reps
10 Reps
5 Reps
@6
@10
1B
Pull-Up (Bodyweight)
3 Sets
6-10 Reps
@10
1C
Dip (Bodyweight)
4 Sets
10-15 Reps
1D
Pullover (Dumbbell)
3 Sets
12 Reps
1E
Incline Bench Press (Dumbbell)
5 Sets
8 Reps
2A
Cable Crossover
3 Sets
12 Reps
Day 5
1A
Leg Curl
10 Sets
10 Reps
1B
Leg Extension
10 Sets
10 Reps
1C
Squat (Barbell)
4 Sets
10 Reps
1D
Squat (Bodyweight)
8 Sets
12 Reps
1E
Lunge (Bodyweight)
3 Sets
20 Reps
1F
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
1G
Standing Calf Raise
4 Sets
10 Reps
Day 6
1A
Bicep Curl (Barbell)
5 Sets
18 Reps
1B
Hammer Curl
5 Sets
12 Reps
1C
Bicep Curl (Machine)
1 Set
1D
Concentration Curl
5 Sets
12 Reps
2A
Skull Crusher
5 Sets
15 Reps
2B
Tricep Rope Push Down (Cable)
5 Sets
20 Reps
2C
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
3A
Overhead Press (Barbell)
4 Sets
6-10 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
3C
Bent Over Row (Dumbbell)
3 Sets
10-12 Reps
3D
Arnold Press
1 Set
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
3E
Upright Row (Barbell)
5 Sets
8-10 Reps
Day 7
1A
Hanging Leg Raise
3 Sets
6-10 Reps
1B
Abs Crunch (Bodyweight)
2 Sets
50 Reps
1C
Russian Twist
4 Sets
25 Reps
1D
Knee Raise (Captain's Chair)
3 Sets
6-10 Reps
1E
Bent Leg Raise
2 Sets
20 Reps
1F
Plank
3 Sets
4 mins
2A
Dead Hang
3 Sets
1 mins
2B
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
2C
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
2D
Wrist Curls
3 Sets
15 Reps
3A
Run
1 Set
AMRAP
Day 1
1A
Bench Press (Barbell)
1 Set
4 Sets
1 Set
30 Reps
10 Reps
5 Reps
@6
@10
1B
Pull-Up (Bodyweight)
3 Sets
6-10 Reps
@10
1C
Dip (Bodyweight)
4 Sets
10-15 Reps
1D
Pullover (Dumbbell)
3 Sets
12 Reps
1E
Incline Bench Press (Dumbbell)
5 Sets
8 Reps
2A
Cable Crossover
3 Sets
12 Reps
3A
Run
1 Set
AMRAP
Day 2
1A
Leg Curl
10 Sets
10 Reps
1B
Leg Extension
10 Sets
10 Reps
1C
Squat (Barbell)
4 Sets
10 Reps
1D
Squat (Bodyweight)
8 Sets
12 Reps
1E
Lunge (Bodyweight)
3 Sets
20 Reps
1F
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
1G
Standing Calf Raise
4 Sets
10 Reps
Day 3
1A
Bicep Curl (Barbell)
5 Sets
18 Reps
1B
Hammer Curl
5 Sets
12 Reps
1C
Bicep Curl (Machine)
1 Set
1D
Concentration Curl
5 Sets
12 Reps
2A
Skull Crusher
5 Sets
15 Reps
2B
Tricep Rope Push Down (Cable)
5 Sets
20 Reps
2C
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
3A
Overhead Press (Barbell)
4 Sets
6-10 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
3C
Bent Over Row (Dumbbell)
3 Sets
10-12 Reps
3D
Arnold Press
1 Set
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
3E
Upright Row (Barbell)
5 Sets
8-10 Reps
4A
Run
1 Set
AMRAP
Day 4
1A
Bench Press (Barbell)
1 Set
4 Sets
1 Set
30 Reps
10 Reps
5 Reps
@6
@10
1B
Pull-Up (Bodyweight)
3 Sets
6-10 Reps
@10
1C
Dip (Bodyweight)
4 Sets
10-15 Reps
1D
Pullover (Dumbbell)
3 Sets
12 Reps
1E
Incline Bench Press (Dumbbell)
5 Sets
8 Reps
2A
Cable Crossover
3 Sets
12 Reps
Day 5
1A
Leg Curl
10 Sets
10 Reps
1B
Leg Extension
10 Sets
10 Reps
1C
Squat (Barbell)
4 Sets
10 Reps
1D
Squat (Bodyweight)
8 Sets
12 Reps
1E
Lunge (Bodyweight)
3 Sets
20 Reps
1F
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
1G
Standing Calf Raise
4 Sets
10 Reps
Day 6
1A
Bicep Curl (Barbell)
5 Sets
18 Reps
1B
Hammer Curl
5 Sets
12 Reps
1C
Bicep Curl (Machine)
1 Set
1D
Concentration Curl
5 Sets
12 Reps
2A
Skull Crusher
5 Sets
15 Reps
2B
Tricep Rope Push Down (Cable)
5 Sets
20 Reps
2C
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
3A
Overhead Press (Barbell)
4 Sets
6-10 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
3C
Bent Over Row (Dumbbell)
3 Sets
10-12 Reps
3D
Arnold Press
1 Set
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
3E
Upright Row (Barbell)
5 Sets
8-10 Reps
Day 7
1A
Hanging Leg Raise
3 Sets
6-10 Reps
1B
Abs Crunch (Bodyweight)
2 Sets
50 Reps
1C
Russian Twist
4 Sets
25 Reps
1D
Knee Raise (Captain's Chair)
3 Sets
6-10 Reps
1E
Bent Leg Raise
2 Sets
20 Reps
1F
Plank
3 Sets
4 mins
2A
Dead Hang
3 Sets
1 mins
2B
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
2C
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
2D
Wrist Curls
3 Sets
15 Reps
3A
Run
1 Set
AMRAP
Day 1
1A
Bench Press (Barbell)
1 Set
4 Sets
1 Set
30 Reps
10 Reps
5 Reps
@6
@10
1B
Pull-Up (Bodyweight)
3 Sets
6-10 Reps
@10
1C
Dip (Bodyweight)
4 Sets
10-15 Reps
1D
Pullover (Dumbbell)
3 Sets
12 Reps
1E
Incline Bench Press (Dumbbell)
5 Sets
8 Reps
2A
Cable Crossover
3 Sets
12 Reps
3A
Run
1 Set
AMRAP
Day 2
1A
Leg Curl
10 Sets
10 Reps
1B
Leg Extension
10 Sets
10 Reps
1C
Squat (Barbell)
4 Sets
10 Reps
1D
Squat (Bodyweight)
8 Sets
12 Reps
1E
Lunge (Bodyweight)
3 Sets
20 Reps
1F
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
1G
Standing Calf Raise
4 Sets
10 Reps
Day 3
1A
Bicep Curl (Barbell)
5 Sets
18 Reps
1B
Hammer Curl
5 Sets
12 Reps
1C
Bicep Curl (Machine)
1 Set
1D
Concentration Curl
5 Sets
12 Reps
2A
Skull Crusher
5 Sets
15 Reps
2B
Tricep Rope Push Down (Cable)
5 Sets
20 Reps
2C
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
3A
Overhead Press (Barbell)
4 Sets
6-10 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
3C
Bent Over Row (Dumbbell)
3 Sets
10-12 Reps
3D
Arnold Press
1 Set
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
3E
Upright Row (Barbell)
5 Sets
8-10 Reps
4A
Run
1 Set
AMRAP
Day 4
1A
Bench Press (Barbell)
1 Set
4 Sets
1 Set
30 Reps
10 Reps
5 Reps
@6
@10
1B
Pull-Up (Bodyweight)
3 Sets
6-10 Reps
@10
1C
Dip (Bodyweight)
4 Sets
10-15 Reps
1D
Pullover (Dumbbell)
3 Sets
12 Reps
1E
Incline Bench Press (Dumbbell)
5 Sets
8 Reps
2A
Cable Crossover
3 Sets
12 Reps
Day 5
1A
Leg Curl
10 Sets
10 Reps
1B
Leg Extension
10 Sets
10 Reps
1C
Squat (Barbell)
4 Sets
10 Reps
1D
Squat (Bodyweight)
8 Sets
12 Reps
1E
Lunge (Bodyweight)
3 Sets
20 Reps
1F
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
1G
Standing Calf Raise
4 Sets
10 Reps
Day 6
1A
Bicep Curl (Barbell)
5 Sets
18 Reps
1B
Hammer Curl
5 Sets
12 Reps
1C
Bicep Curl (Machine)
1 Set
1D
Concentration Curl
5 Sets
12 Reps
2A
Skull Crusher
5 Sets
15 Reps
2B
Tricep Rope Push Down (Cable)
5 Sets
20 Reps
2C
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
3A
Overhead Press (Barbell)
4 Sets
6-10 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
3C
Bent Over Row (Dumbbell)
3 Sets
10-12 Reps
3D
Arnold Press
1 Set
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
3E
Upright Row (Barbell)
5 Sets
8-10 Reps
Day 7
1A
Hanging Leg Raise
3 Sets
6-10 Reps
1B
Abs Crunch (Bodyweight)
2 Sets
50 Reps
1C
Russian Twist
4 Sets
25 Reps
1D
Knee Raise (Captain's Chair)
3 Sets
6-10 Reps
1E
Bent Leg Raise
2 Sets
20 Reps
1F
Plank
3 Sets
4 mins
2A
Dead Hang
3 Sets
1 mins
2B
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
2C
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
2D
Wrist Curls
3 Sets
15 Reps
3A
Run
1 Set
AMRAP
Day 1
1A
Bench Press (Barbell)
1 Set
4 Sets
1 Set
30 Reps
10 Reps
5 Reps
@6
@10
1B
Pull-Up (Bodyweight)
3 Sets
6-10 Reps
@10
1C
Dip (Bodyweight)
4 Sets
10-15 Reps
1D
Pullover (Dumbbell)
3 Sets
12 Reps
1E
Incline Bench Press (Dumbbell)
5 Sets
8 Reps
2A
Cable Crossover
3 Sets
12 Reps
3A
Run
1 Set
AMRAP
Day 2
1A
Leg Curl
10 Sets
10 Reps
1B
Leg Extension
10 Sets
10 Reps
1C
Squat (Barbell)
4 Sets
10 Reps
1D
Squat (Bodyweight)
8 Sets
12 Reps
1E
Lunge (Bodyweight)
3 Sets
20 Reps
1F
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
1G
Standing Calf Raise
4 Sets
10 Reps
Day 3
1A
Bicep Curl (Barbell)
5 Sets
18 Reps
1B
Hammer Curl
5 Sets
12 Reps
1C
Bicep Curl (Machine)
1 Set
1D
Concentration Curl
5 Sets
12 Reps
2A
Skull Crusher
5 Sets
15 Reps
2B
Tricep Rope Push Down (Cable)
5 Sets
20 Reps
2C
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
3A
Overhead Press (Barbell)
4 Sets
6-10 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
3C
Bent Over Row (Dumbbell)
3 Sets
10-12 Reps
3D
Arnold Press
1 Set
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
3E
Upright Row (Barbell)
5 Sets
8-10 Reps
4A
Run
1 Set
AMRAP
Day 4
1A
Bench Press (Barbell)
1 Set
4 Sets
1 Set
30 Reps
10 Reps
5 Reps
@6
@10
1B
Pull-Up (Bodyweight)
3 Sets
6-10 Reps
@10
1C
Dip (Bodyweight)
4 Sets
10-15 Reps
1D
Pullover (Dumbbell)
3 Sets
12 Reps
1E
Incline Bench Press (Dumbbell)
5 Sets
8 Reps
2A
Cable Crossover
3 Sets
12 Reps
Day 5
1A
Leg Curl
10 Sets
10 Reps
1B
Leg Extension
10 Sets
10 Reps
1C
Squat (Barbell)
4 Sets
10 Reps
1D
Squat (Bodyweight)
8 Sets
12 Reps
1E
Lunge (Bodyweight)
3 Sets
20 Reps
1F
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
1G
Standing Calf Raise
4 Sets
10 Reps
Day 6
1A
Bicep Curl (Barbell)
5 Sets
18 Reps
1B
Hammer Curl
5 Sets
12 Reps
1C
Bicep Curl (Machine)
1 Set
1D
Concentration Curl
5 Sets
12 Reps
2A
Skull Crusher
5 Sets
15 Reps
2B
Tricep Rope Push Down (Cable)
5 Sets
20 Reps
2C
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
3A
Overhead Press (Barbell)
4 Sets
6-10 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
3C
Bent Over Row (Dumbbell)
3 Sets
10-12 Reps
3D
Arnold Press
1 Set
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
3E
Upright Row (Barbell)
5 Sets
8-10 Reps
Day 7
1A
Hanging Leg Raise
3 Sets
6-10 Reps
1B
Abs Crunch (Bodyweight)
2 Sets
50 Reps
1C
Russian Twist
4 Sets
25 Reps
1D
Knee Raise (Captain's Chair)
3 Sets
6-10 Reps
1E
Bent Leg Raise
2 Sets
20 Reps
1F
Plank
3 Sets
4 mins
2A
Dead Hang
3 Sets
1 mins
2B
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
2C
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
2D
Wrist Curls
3 Sets
15 Reps
3A
Run
1 Set
AMRAP
Day 1
1A
Bench Press (Barbell)
1 Set
4 Sets
1 Set
30 Reps
10 Reps
5 Reps
@6
@10
1B
Pull-Up (Bodyweight)
3 Sets
6-10 Reps
@10
1C
Dip (Bodyweight)
4 Sets
10-15 Reps
1D
Pullover (Dumbbell)
3 Sets
12 Reps
1E
Incline Bench Press (Dumbbell)
5 Sets
8 Reps
2A
Cable Crossover
3 Sets
12 Reps
3A
Run
1 Set
AMRAP
Day 2
1A
Leg Curl
10 Sets
10 Reps
1B
Leg Extension
10 Sets
10 Reps
1C
Squat (Barbell)
4 Sets
10 Reps
1D
Squat (Bodyweight)
8 Sets
12 Reps
1E
Lunge (Bodyweight)
3 Sets
20 Reps
1F
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
1G
Standing Calf Raise
4 Sets
10 Reps
Day 3
1A
Bicep Curl (Barbell)
5 Sets
18 Reps
1B
Hammer Curl
5 Sets
12 Reps
1C
Bicep Curl (Machine)
1 Set
1D
Concentration Curl
5 Sets
12 Reps
2A
Skull Crusher
5 Sets
15 Reps
2B
Tricep Rope Push Down (Cable)
5 Sets
20 Reps
2C
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
3A
Overhead Press (Barbell)
4 Sets
6-10 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
3C
Bent Over Row (Dumbbell)
3 Sets
10-12 Reps
3D
Arnold Press
1 Set
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
3E
Upright Row (Barbell)
5 Sets
8-10 Reps
4A
Run
1 Set
AMRAP
Day 4
1A
Bench Press (Barbell)
1 Set
4 Sets
1 Set
30 Reps
10 Reps
5 Reps
@6
@10
1B
Pull-Up (Bodyweight)
3 Sets
6-10 Reps
@10
1C
Dip (Bodyweight)
4 Sets
10-15 Reps
1D
Pullover (Dumbbell)
3 Sets
12 Reps
1E
Incline Bench Press (Dumbbell)
5 Sets
8 Reps
2A
Cable Crossover
3 Sets
12 Reps
Day 5
1A
Leg Curl
10 Sets
10 Reps
1B
Leg Extension
10 Sets
10 Reps
1C
Squat (Barbell)
4 Sets
10 Reps
1D
Squat (Bodyweight)
8 Sets
12 Reps
1E
Lunge (Bodyweight)
3 Sets
20 Reps
1F
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
1G
Standing Calf Raise
4 Sets
10 Reps
Day 6
1A
Bicep Curl (Barbell)
5 Sets
18 Reps
1B
Hammer Curl
5 Sets
12 Reps
1C
Bicep Curl (Machine)
1 Set
1D
Concentration Curl
5 Sets
12 Reps
2A
Skull Crusher
5 Sets
15 Reps
2B
Tricep Rope Push Down (Cable)
5 Sets
20 Reps
2C
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
3A
Overhead Press (Barbell)
4 Sets
6-10 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
3C
Bent Over Row (Dumbbell)
3 Sets
10-12 Reps
3D
Arnold Press
1 Set
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
3E
Upright Row (Barbell)
5 Sets
8-10 Reps
Day 7
1A
Hanging Leg Raise
3 Sets
6-10 Reps
1B
Abs Crunch (Bodyweight)
2 Sets
50 Reps
1C
Russian Twist
4 Sets
25 Reps
1D
Knee Raise (Captain's Chair)
3 Sets
6-10 Reps
1E
Bent Leg Raise
2 Sets
20 Reps
1F
Plank
3 Sets
4 mins
2A
Dead Hang
3 Sets
1 mins
2B
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
2C
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
2D
Wrist Curls
3 Sets
15 Reps
3A
Run
1 Set
AMRAP