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GURAY'S HYPERTHROPHY
by Hakan Bartu O.
21 athletes joined
Program Description
HYPERTHROPHY
Program Overview
Level
Novice, Intermediate
Goal
Athletics, Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
80 minutes
Created
Mar 07, 2024 09:12
Last Edited
Jun 05, 2024 10:09
down_app
Week 1
1 / 12 Weeks
Day 2
1
Lat Pulldown
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@10-10
2
Barbell Row
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@10-10
3
Seated Row (Cable)
3 Sets
12-15 Reps
@10
4
Single Arm High Row (Cable)
3 Sets
12-15 Reps
@10
5
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
6
Bicep Curl (Barbell)
4 Sets
8-10 Reps
@9-10
7
Bicep Curl (Dumbbell)
4 Sets
8-10 Reps
@9-10
Day 3
1
Squat (Barbell)
4 Sets
8-10 Reps
@8-9
2
Leg Press
4 Sets
8-10 Reps
@8-9
3
Leg Curl
5 Sets
12-15 Reps
@10
4
Seated Calf Raise
4 Sets
15-20 Reps
@10
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
@8-9
2
Cable Crossover
3 Sets
12-15 Reps
@10
3
Overhead Press (Barbell)
4 Sets
8-10 Reps
@8-9
4
Lateral Raise (Dumbbell)
3 Sets
3 Sets
8-10 Reps
12-15 Reps
@10
@10
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
6
V-Handle Tricep Pushdown (Cable)
4 Sets
10-12 Reps
@10
Day 5
1
Lat Pulldown
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@10-10
2
Seated Row (Cable)
4 Sets
12-15 Reps
@10
3
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
@8-9
4
Incline Curl (Dumbbell)
4 Sets
8-10 Reps
@10
5
Leg Press
5 Sets
8-10 Reps
@8-9
6
Seated Calf Raise
4 Sets
15-20 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@8-9
@10-10
2
Incline Bench Press (Dumbbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@8-9
@10-10
3
Cable Crossover
3 Sets
12-15 Reps
@10
4
Overhead Press (Barbell)
4 Sets
8-10 Reps
@8-9
5
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
7
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@8-9
@10-10
2
Incline Bench Press (Dumbbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@8-9
@10-10
3
Cable Crossover
3 Sets
12-15 Reps
@10
4
Overhead Press (Barbell)
4 Sets
8-10 Reps
@8-9
5
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
7
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@10-10
2
Barbell Row
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@10-10
3
Seated Row (Cable)
3 Sets
12-15 Reps
@10
4
Single Arm High Row (Cable)
3 Sets
12-15 Reps
@10
5
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
6
Bicep Curl (Barbell)
4 Sets
8-10 Reps
@9-10
7
Bicep Curl (Dumbbell)
4 Sets
8-10 Reps
@9-10
Day 3
1
Squat (Barbell)
4 Sets
8-10 Reps
@8-9
2
Leg Press
4 Sets
8-10 Reps
@8-9
3
Leg Curl
5 Sets
12-15 Reps
@10
4
Seated Calf Raise
4 Sets
15-20 Reps
@10
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
@8-9
2
Cable Crossover
3 Sets
12-15 Reps
@10
3
Overhead Press (Barbell)
4 Sets
8-10 Reps
@8-9
4
Lateral Raise (Dumbbell)
3 Sets
3 Sets
8-10 Reps
12-15 Reps
@10
@10
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
6
V-Handle Tricep Pushdown (Cable)
4 Sets
10-12 Reps
@10
Day 5
1
Lat Pulldown
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@10-10
2
Seated Row (Cable)
4 Sets
12-15 Reps
@10
3
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
@8-9
4
Incline Curl (Dumbbell)
4 Sets
8-10 Reps
@10
5
Leg Press
5 Sets
8-10 Reps
@8-9
6
Seated Calf Raise
4 Sets
15-20 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@8-9
@10-10
2
Incline Bench Press (Dumbbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@8-9
@10-10
3
Cable Crossover
3 Sets
12-15 Reps
@10
4
Overhead Press (Barbell)
4 Sets
8-10 Reps
@8-9
5
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
7
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@10-10
2
Barbell Row
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@10-10
3
Seated Row (Cable)
3 Sets
12-15 Reps
@10
4
Single Arm High Row (Cable)
3 Sets
12-15 Reps
@10
5
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
6
Bicep Curl (Barbell)
4 Sets
8-10 Reps
@9-10
7
Bicep Curl (Dumbbell)
4 Sets
8-10 Reps
@9-10
Day 3
1
Squat (Barbell)
4 Sets
8-10 Reps
@8-9
2
Leg Press
4 Sets
8-10 Reps
@8-9
3
Leg Curl
5 Sets
12-15 Reps
@10
4
Seated Calf Raise
4 Sets
15-20 Reps
@10
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
@8-9
2
Cable Crossover
3 Sets
12-15 Reps
@10
3
Overhead Press (Barbell)
4 Sets
8-10 Reps
@8-9
4
Lateral Raise (Dumbbell)
3 Sets
3 Sets
8-10 Reps
12-15 Reps
@10
@10
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
6
V-Handle Tricep Pushdown (Cable)
4 Sets
10-12 Reps
@10
Day 5
1
Lat Pulldown
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@10-10
2
Seated Row (Cable)
4 Sets
12-15 Reps
@10
3
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
@8-9
4
Incline Curl (Dumbbell)
4 Sets
8-10 Reps
@10
5
Leg Press
5 Sets
8-10 Reps
@8-9
6
Seated Calf Raise
4 Sets
15-20 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@8-9
@10-10
2
Incline Bench Press (Dumbbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@8-9
@10-10
3
Cable Crossover
3 Sets
12-15 Reps
@10
4
Overhead Press (Barbell)
4 Sets
8-10 Reps
@8-9
5
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
7
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@10-10
2
Barbell Row
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@10-10
3
Seated Row (Cable)
3 Sets
12-15 Reps
@10
4
Single Arm High Row (Cable)
3 Sets
12-15 Reps
@10
5
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
6
Bicep Curl (Barbell)
4 Sets
8-10 Reps
@9-10
7
Bicep Curl (Dumbbell)
4 Sets
8-10 Reps
@9-10
Day 3
1
Squat (Barbell)
4 Sets
8-10 Reps
@8-9
2
Leg Press
4 Sets
8-10 Reps
@8-9
3
Leg Curl
5 Sets
12-15 Reps
@10
4
Seated Calf Raise
4 Sets
15-20 Reps
@10
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
@8-9
2
Cable Crossover
3 Sets
12-15 Reps
@10
3
Overhead Press (Barbell)
4 Sets
8-10 Reps
@8-9
4
Lateral Raise (Dumbbell)
3 Sets
3 Sets
8-10 Reps
12-15 Reps
@10
@10
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
6
V-Handle Tricep Pushdown (Cable)
4 Sets
10-12 Reps
@10
Day 5
1
Lat Pulldown
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@10-10
2
Seated Row (Cable)
4 Sets
12-15 Reps
@10
3
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
@8-9
4
Incline Curl (Dumbbell)
4 Sets
8-10 Reps
@10
5
Leg Press
5 Sets
8-10 Reps
@8-9
6
Seated Calf Raise
4 Sets
15-20 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@8-9
@10-10
2
Incline Bench Press (Dumbbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@8-9
@10-10
3
Cable Crossover
3 Sets
12-15 Reps
@10
4
Overhead Press (Barbell)
4 Sets
8-10 Reps
@8-9
5
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
7
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@10-10
2
Barbell Row
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@10-10
3
Seated Row (Cable)
3 Sets
12-15 Reps
@10
4
Single Arm High Row (Cable)
3 Sets
12-15 Reps
@10
5
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
6
Bicep Curl (Barbell)
4 Sets
8-10 Reps
@9-10
7
Bicep Curl (Dumbbell)
4 Sets
8-10 Reps
@9-10
Day 3
1
Squat (Barbell)
4 Sets
8-10 Reps
@8-9
2
Leg Press
4 Sets
8-10 Reps
@8-9
3
Leg Curl
5 Sets
12-15 Reps
@10
4
Seated Calf Raise
4 Sets
15-20 Reps
@10
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
@8-9
2
Cable Crossover
3 Sets
12-15 Reps
@10
3
Overhead Press (Barbell)
4 Sets
8-10 Reps
@8-9
4
Lateral Raise (Dumbbell)
3 Sets
3 Sets
8-10 Reps
12-15 Reps
@10
@10
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
6
V-Handle Tricep Pushdown (Cable)
4 Sets
10-12 Reps
@10
Day 5
1
Lat Pulldown
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@10-10
2
Seated Row (Cable)
4 Sets
12-15 Reps
@10
3
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
@8-9
4
Incline Curl (Dumbbell)
4 Sets
8-10 Reps
@10
5
Leg Press
5 Sets
8-10 Reps
@8-9
6
Seated Calf Raise
4 Sets
15-20 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@8-9
@10-10
2
Incline Bench Press (Dumbbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@8-9
@10-10
3
Cable Crossover
3 Sets
12-15 Reps
@10
4
Overhead Press (Barbell)
4 Sets
8-10 Reps
@8-9
5
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
7
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@10-10
2
Barbell Row
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@10-10
3
Seated Row (Cable)
3 Sets
12-15 Reps
@10
4
Single Arm High Row (Cable)
3 Sets
12-15 Reps
@10
5
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
6
Bicep Curl (Barbell)
4 Sets
8-10 Reps
@9-10
7
Bicep Curl (Dumbbell)
4 Sets
8-10 Reps
@9-10
Day 3
1
Squat (Barbell)
4 Sets
8-10 Reps
@8-9
2
Leg Press
4 Sets
8-10 Reps
@8-9
3
Leg Curl
5 Sets
12-15 Reps
@10
4
Seated Calf Raise
4 Sets
15-20 Reps
@10
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
@8-9
2
Cable Crossover
3 Sets
12-15 Reps
@10
3
Overhead Press (Barbell)
4 Sets
8-10 Reps
@8-9
4
Lateral Raise (Dumbbell)
3 Sets
3 Sets
8-10 Reps
12-15 Reps
@10
@10
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
6
V-Handle Tricep Pushdown (Cable)
4 Sets
10-12 Reps
@10
Day 5
1
Lat Pulldown
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@10-10
2
Seated Row (Cable)
4 Sets
12-15 Reps
@10
3
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
@8-9
4
Incline Curl (Dumbbell)
4 Sets
8-10 Reps
@10
5
Leg Press
5 Sets
8-10 Reps
@8-9
6
Seated Calf Raise
4 Sets
15-20 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@8-9
@10-10
2
Incline Bench Press (Dumbbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@8-9
@10-10
3
Cable Crossover
3 Sets
12-15 Reps
@10
4
Overhead Press (Barbell)
4 Sets
8-10 Reps
@8-9
5
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
7
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@10-10
2
Barbell Row
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@10-10
3
Seated Row (Cable)
3 Sets
12-15 Reps
@10
4
Single Arm High Row (Cable)
3 Sets
12-15 Reps
@10
5
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
6
Bicep Curl (Barbell)
4 Sets
8-10 Reps
@9-10
7
Bicep Curl (Dumbbell)
4 Sets
8-10 Reps
@9-10
Day 3
1
Squat (Barbell)
4 Sets
8-10 Reps
@8-9
2
Leg Press
4 Sets
8-10 Reps
@8-9
3
Leg Curl
5 Sets
12-15 Reps
@10
4
Seated Calf Raise
4 Sets
15-20 Reps
@10
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
@8-9
2
Cable Crossover
3 Sets
12-15 Reps
@10
3
Overhead Press (Barbell)
4 Sets
8-10 Reps
@8-9
4
Lateral Raise (Dumbbell)
3 Sets
3 Sets
8-10 Reps
12-15 Reps
@10
@10
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
6
V-Handle Tricep Pushdown (Cable)
4 Sets
10-12 Reps
@10
Day 5
1
Lat Pulldown
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@10-10
2
Seated Row (Cable)
4 Sets
12-15 Reps
@10
3
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
@8-9
4
Incline Curl (Dumbbell)
4 Sets
8-10 Reps
@10
5
Leg Press
5 Sets
8-10 Reps
@8-9
6
Seated Calf Raise
4 Sets
15-20 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@8-9
@10-10
2
Incline Bench Press (Dumbbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@8-9
@10-10
3
Cable Crossover
3 Sets
12-15 Reps
@10
4
Overhead Press (Barbell)
4 Sets
8-10 Reps
@8-9
5
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
7
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@10-10
2
Barbell Row
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@10-10
3
Seated Row (Cable)
3 Sets
12-15 Reps
@10
4
Single Arm High Row (Cable)
3 Sets
12-15 Reps
@10
5
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
6
Bicep Curl (Barbell)
4 Sets
8-10 Reps
@9-10
7
Bicep Curl (Dumbbell)
4 Sets
8-10 Reps
@9-10
Day 3
1
Squat (Barbell)
4 Sets
8-10 Reps
@8-9
2
Leg Press
4 Sets
8-10 Reps
@8-9
3
Leg Curl
5 Sets
12-15 Reps
@10
4
Seated Calf Raise
4 Sets
15-20 Reps
@10
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
@8-9
2
Cable Crossover
3 Sets
12-15 Reps
@10
3
Overhead Press (Barbell)
4 Sets
8-10 Reps
@8-9
4
Lateral Raise (Dumbbell)
3 Sets
3 Sets
8-10 Reps
12-15 Reps
@10
@10
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
6
V-Handle Tricep Pushdown (Cable)
4 Sets
10-12 Reps
@10
Day 5
1
Lat Pulldown
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@10-10
2
Seated Row (Cable)
4 Sets
12-15 Reps
@10
3
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
@8-9
4
Incline Curl (Dumbbell)
4 Sets
8-10 Reps
@10
5
Leg Press
5 Sets
8-10 Reps
@8-9
6
Seated Calf Raise
4 Sets
15-20 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@8-9
@10-10
2
Incline Bench Press (Dumbbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@8-9
@10-10
3
Cable Crossover
3 Sets
12-15 Reps
@10
4
Overhead Press (Barbell)
4 Sets
8-10 Reps
@8-9
5
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
7
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@10-10
2
Barbell Row
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@10-10
3
Seated Row (Cable)
3 Sets
12-15 Reps
@10
4
Single Arm High Row (Cable)
3 Sets
12-15 Reps
@10
5
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
6
Bicep Curl (Barbell)
4 Sets
8-10 Reps
@9-10
7
Bicep Curl (Dumbbell)
4 Sets
8-10 Reps
@9-10
Day 3
1
Squat (Barbell)
4 Sets
8-10 Reps
@8-9
2
Leg Press
4 Sets
8-10 Reps
@8-9
3
Leg Curl
5 Sets
12-15 Reps
@10
4
Seated Calf Raise
4 Sets
15-20 Reps
@10
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
@8-9
2
Cable Crossover
3 Sets
12-15 Reps
@10
3
Overhead Press (Barbell)
4 Sets
8-10 Reps
@8-9
4
Lateral Raise (Dumbbell)
3 Sets
3 Sets
8-10 Reps
12-15 Reps
@10
@10
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
6
V-Handle Tricep Pushdown (Cable)
4 Sets
10-12 Reps
@10
Day 5
1
Lat Pulldown
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@10-10
2
Seated Row (Cable)
4 Sets
12-15 Reps
@10
3
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
@8-9
4
Incline Curl (Dumbbell)
4 Sets
8-10 Reps
@10
5
Leg Press
5 Sets
8-10 Reps
@8-9
6
Seated Calf Raise
4 Sets
15-20 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@8-9
@10-10
2
Incline Bench Press (Dumbbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@8-9
@10-10
3
Cable Crossover
3 Sets
12-15 Reps
@10
4
Overhead Press (Barbell)
4 Sets
8-10 Reps
@8-9
5
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
7
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@10-10
2
Barbell Row
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@10-10
3
Seated Row (Cable)
3 Sets
12-15 Reps
@10
4
Single Arm High Row (Cable)
3 Sets
12-15 Reps
@10
5
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
6
Bicep Curl (Barbell)
4 Sets
8-10 Reps
@9-10
7
Bicep Curl (Dumbbell)
4 Sets
8-10 Reps
@9-10
Day 3
1
Squat (Barbell)
4 Sets
8-10 Reps
@8-9
2
Leg Press
4 Sets
8-10 Reps
@8-9
3
Leg Curl
5 Sets
12-15 Reps
@10
4
Seated Calf Raise
4 Sets
15-20 Reps
@10
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
@8-9
2
Cable Crossover
3 Sets
12-15 Reps
@10
3
Overhead Press (Barbell)
4 Sets
8-10 Reps
@8-9
4
Lateral Raise (Dumbbell)
3 Sets
3 Sets
8-10 Reps
12-15 Reps
@10
@10
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
6
V-Handle Tricep Pushdown (Cable)
4 Sets
10-12 Reps
@10
Day 5
1
Lat Pulldown
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@10-10
2
Seated Row (Cable)
4 Sets
12-15 Reps
@10
3
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
@8-9
4
Incline Curl (Dumbbell)
4 Sets
8-10 Reps
@10
5
Leg Press
5 Sets
8-10 Reps
@8-9
6
Seated Calf Raise
4 Sets
15-20 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@8-9
@10-10
2
Incline Bench Press (Dumbbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@8-9
@10-10
3
Cable Crossover
3 Sets
12-15 Reps
@10
4
Overhead Press (Barbell)
4 Sets
8-10 Reps
@8-9
5
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
7
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@10-10
2
Barbell Row
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@10-10
3
Seated Row (Cable)
3 Sets
12-15 Reps
@10
4
Single Arm High Row (Cable)
3 Sets
12-15 Reps
@10
5
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
6
Bicep Curl (Barbell)
4 Sets
8-10 Reps
@9-10
7
Bicep Curl (Dumbbell)
4 Sets
8-10 Reps
@9-10
Day 3
1
Squat (Barbell)
4 Sets
8-10 Reps
@8-9
2
Leg Press
4 Sets
8-10 Reps
@8-9
3
Leg Curl
5 Sets
12-15 Reps
@10
4
Seated Calf Raise
4 Sets
15-20 Reps
@10
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
@8-9
2
Cable Crossover
3 Sets
12-15 Reps
@10
3
Overhead Press (Barbell)
4 Sets
8-10 Reps
@8-9
4
Lateral Raise (Dumbbell)
3 Sets
3 Sets
8-10 Reps
12-15 Reps
@10
@10
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
6
V-Handle Tricep Pushdown (Cable)
4 Sets
10-12 Reps
@10
Day 5
1
Lat Pulldown
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@10-10
2
Seated Row (Cable)
4 Sets
12-15 Reps
@10
3
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
@8-9
4
Incline Curl (Dumbbell)
4 Sets
8-10 Reps
@10
5
Leg Press
5 Sets
8-10 Reps
@8-9
6
Seated Calf Raise
4 Sets
15-20 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@8-9
@10-10
2
Incline Bench Press (Dumbbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@8-9
@10-10
3
Cable Crossover
3 Sets
12-15 Reps
@10
4
Overhead Press (Barbell)
4 Sets
8-10 Reps
@8-9
5
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
7
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@10-10
2
Barbell Row
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@10-10
3
Seated Row (Cable)
3 Sets
12-15 Reps
@10
4
Single Arm High Row (Cable)
3 Sets
12-15 Reps
@10
5
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
6
Bicep Curl (Barbell)
4 Sets
8-10 Reps
@9-10
7
Bicep Curl (Dumbbell)
4 Sets
8-10 Reps
@9-10
Day 3
1
Squat (Barbell)
4 Sets
8-10 Reps
@8-9
2
Leg Press
4 Sets
8-10 Reps
@8-9
3
Leg Curl
5 Sets
12-15 Reps
@10
4
Seated Calf Raise
4 Sets
15-20 Reps
@10
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
@8-9
2
Cable Crossover
3 Sets
12-15 Reps
@10
3
Overhead Press (Barbell)
4 Sets
8-10 Reps
@8-9
4
Lateral Raise (Dumbbell)
3 Sets
3 Sets
8-10 Reps
12-15 Reps
@10
@10
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
6
V-Handle Tricep Pushdown (Cable)
4 Sets
10-12 Reps
@10
Day 5
1
Lat Pulldown
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@10-10
2
Seated Row (Cable)
4 Sets
12-15 Reps
@10
3
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
@8-9
4
Incline Curl (Dumbbell)
4 Sets
8-10 Reps
@10
5
Leg Press
5 Sets
8-10 Reps
@8-9
6
Seated Calf Raise
4 Sets
15-20 Reps
@10