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Split workout
by Sarah L.
Program Description
Increase stamina and endurance
Program Overview
Level
Intermediate
Goal
Athletics, Bodybuilding, Bodyweight Fitness
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
May 24, 2024 01:17
Last Edited
May 30, 2024 07:03
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Week 1
1 / 12 Weeks
Day 2
1
Run
1 Set
20-30 mins
@6.5
Day 3
1
Dumbbell Row
1 Set
3 Sets
8 Reps
8 Reps
@6.5
@7
2
Rear Delt Fly (Machine)
3 Sets
6-8 Reps
@7
3
Face Pull
1 Set
3 Sets
12 Reps
12 Reps
@6.5
@8
4
Lat Prayer
1 Set
3 Sets
12 Reps
12 Reps
@6.5
@8
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
@6.5
6
Pull-Up (Assisted)
3 Sets
6-8 Reps
@7.5
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
5-8 Reps
@8
2
Leg Press (45 Degrees)
4 Sets
8 Reps
@7
3
Leg Extension
3 Sets
12 Reps
@6
4
Leg Curl
4 Sets
8 Reps
@8
5
Hyperextension
4 Sets
8 Reps
@9
6
Hip Abductor (Machine)
4 Sets
15 Reps
@9
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
2
Bench Press (Dumbbell)
3 Sets
8 Reps
@7
3
Arnold Press
3 Sets
8-10 Reps
@7
4
Bicep Curl (Dumbbell)
3 Sets
6-8 Reps
@6.5
5
Upright Row (Dumbbell)
3 Sets
6 Reps
@6.5
6
Pull-Up (Assisted)
2 Sets
6 Reps
@6.5
7
Push Up
3 Sets
10 Reps
@6
Day 6
1
Decline Crunch (Weighted)
4 Sets
8 Reps
@7.5
2
Pallof Press
3 Sets
12 Reps
@7.5
3
Wall Press Dead Bug
4 Sets
12 Reps
@7.5
4
Plank
3 Sets
1 mins
@6.5
5
Lying Leg Raise
3 Sets
10 Reps
@7
6
Run
1 Set
20 mins
@6.5
Day 1
1
Stairmaster
1 Set
20 mins
@6.5
2
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@6
3
Prowler Push
3 Sets
1 Set
2 Reps
@7
4
Push Up
3 Sets
10 Reps
@6
5
Wall Sit
1 Set
1 mins
@6.5
6
Farmer's Walk (Weighted)
3 Sets
2 Reps
@7
7
Stretching
1 Set
5 mins
@6
Day 1
1
Stairmaster
1 Set
20 mins
@6.5
2
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@6
3
Prowler Push
3 Sets
1 Set
2 Reps
@7
4
Push Up
3 Sets
10 Reps
@6
5
Wall Sit
1 Set
1 mins
@6.5
6
Farmer's Walk (Weighted)
3 Sets
2 Reps
@7
7
Stretching
1 Set
5 mins
@6
Day 2
1
Run
1 Set
20-30 mins
@6.5
Day 3
1
Dumbbell Row
1 Set
3 Sets
8 Reps
8 Reps
@6.5
@7
2
Rear Delt Fly (Machine)
3 Sets
6-8 Reps
@7
3
Face Pull
1 Set
3 Sets
12 Reps
12 Reps
@6.5
@8
4
Lat Prayer
1 Set
3 Sets
12 Reps
12 Reps
@6.5
@8
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
@6.5
6
Pull-Up (Assisted)
3 Sets
6-8 Reps
@7.5
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
5-8 Reps
@8
2
Leg Press (45 Degrees)
4 Sets
8 Reps
@7
3
Leg Extension
3 Sets
12 Reps
@6
4
Leg Curl
4 Sets
8 Reps
@8
5
Hyperextension
4 Sets
8 Reps
@9
6
Hip Abductor (Machine)
4 Sets
15 Reps
@9
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
2
Bench Press (Dumbbell)
3 Sets
8 Reps
@7
3
Arnold Press
3 Sets
8-10 Reps
@7
4
Bicep Curl (Dumbbell)
3 Sets
6-8 Reps
@6.5
5
Upright Row (Dumbbell)
3 Sets
6 Reps
@6.5
6
Pull-Up (Assisted)
2 Sets
6 Reps
@6.5
7
Push Up
3 Sets
10 Reps
@6
Day 6
1
Decline Crunch (Weighted)
4 Sets
8 Reps
@7.5
2
Pallof Press
3 Sets
12 Reps
@7.5
3
Wall Press Dead Bug
4 Sets
12 Reps
@7.5
4
Plank
3 Sets
1 mins
@6.5
5
Lying Leg Raise
3 Sets
10 Reps
@7
6
Run
1 Set
20 mins
@6.5
Day 1
1
Stairmaster
1 Set
20 mins
@6.5
2
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@6
3
Prowler Push
3 Sets
1 Set
2 Reps
@7
4
Push Up
3 Sets
10 Reps
@6
5
Wall Sit
1 Set
1 mins
@6.5
6
Farmer's Walk (Weighted)
3 Sets
2 Reps
@7
7
Stretching
1 Set
5 mins
@6
Day 2
1
Run
1 Set
20-30 mins
@6.5
Day 3
1
Dumbbell Row
1 Set
3 Sets
8 Reps
8 Reps
@6.5
@7
2
Rear Delt Fly (Machine)
3 Sets
6-8 Reps
@7
3
Face Pull
1 Set
3 Sets
12 Reps
12 Reps
@6.5
@8
4
Lat Prayer
1 Set
3 Sets
12 Reps
12 Reps
@6.5
@8
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
@6.5
6
Pull-Up (Assisted)
3 Sets
6-8 Reps
@7.5
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
5-8 Reps
@8
2
Leg Press (45 Degrees)
4 Sets
8 Reps
@7
3
Leg Extension
3 Sets
12 Reps
@6
4
Leg Curl
4 Sets
8 Reps
@8
5
Hyperextension
4 Sets
8 Reps
@9
6
Hip Abductor (Machine)
4 Sets
15 Reps
@9
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
2
Bench Press (Dumbbell)
3 Sets
8 Reps
@7
3
Arnold Press
3 Sets
8-10 Reps
@7
4
Bicep Curl (Dumbbell)
3 Sets
6-8 Reps
@6.5
5
Upright Row (Dumbbell)
3 Sets
6 Reps
@6.5
6
Pull-Up (Assisted)
2 Sets
6 Reps
@6.5
7
Push Up
3 Sets
10 Reps
@6
Day 6
1
Decline Crunch (Weighted)
4 Sets
8 Reps
@7.5
2
Pallof Press
3 Sets
12 Reps
@7.5
3
Wall Press Dead Bug
4 Sets
12 Reps
@7.5
4
Plank
3 Sets
1 mins
@6.5
5
Lying Leg Raise
3 Sets
10 Reps
@7
6
Run
1 Set
20 mins
@6.5
Day 1
1
Stairmaster
1 Set
20 mins
@6.5
2
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@6
3
Prowler Push
3 Sets
1 Set
2 Reps
@7
4
Push Up
3 Sets
10 Reps
@6
5
Wall Sit
1 Set
1 mins
@6.5
6
Farmer's Walk (Weighted)
3 Sets
2 Reps
@7
7
Stretching
1 Set
5 mins
@6
Day 2
1
Run
1 Set
20-30 mins
@6.5
Day 3
1
Dumbbell Row
1 Set
3 Sets
8 Reps
8 Reps
@6.5
@7
2
Rear Delt Fly (Machine)
3 Sets
6-8 Reps
@7
3
Face Pull
1 Set
3 Sets
12 Reps
12 Reps
@6.5
@8
4
Lat Prayer
1 Set
3 Sets
12 Reps
12 Reps
@6.5
@8
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
@6.5
6
Pull-Up (Assisted)
3 Sets
6-8 Reps
@7.5
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
5-8 Reps
@8
2
Leg Press (45 Degrees)
4 Sets
8 Reps
@7
3
Leg Extension
3 Sets
12 Reps
@6
4
Leg Curl
4 Sets
8 Reps
@8
5
Hyperextension
4 Sets
8 Reps
@9
6
Hip Abductor (Machine)
4 Sets
15 Reps
@9
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
2
Bench Press (Dumbbell)
3 Sets
8 Reps
@7
3
Arnold Press
3 Sets
8-10 Reps
@7
4
Bicep Curl (Dumbbell)
3 Sets
6-8 Reps
@6.5
5
Upright Row (Dumbbell)
3 Sets
6 Reps
@6.5
6
Pull-Up (Assisted)
2 Sets
6 Reps
@6.5
7
Push Up
3 Sets
10 Reps
@6
Day 6
1
Decline Crunch (Weighted)
4 Sets
8 Reps
@7.5
2
Pallof Press
3 Sets
12 Reps
@7.5
3
Wall Press Dead Bug
4 Sets
12 Reps
@7.5
4
Plank
3 Sets
1 mins
@6.5
5
Lying Leg Raise
3 Sets
10 Reps
@7
6
Run
1 Set
20 mins
@6.5
Day 1
1
Stairmaster
1 Set
20 mins
@6.5
2
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@6
3
Prowler Push
3 Sets
1 Set
2 Reps
@7
4
Push Up
3 Sets
10 Reps
@6
5
Wall Sit
1 Set
1 mins
@6.5
6
Farmer's Walk (Weighted)
3 Sets
2 Reps
@7
7
Stretching
1 Set
5 mins
@6
Day 2
1
Run
1 Set
20-30 mins
@6.5
Day 3
1
Dumbbell Row
1 Set
3 Sets
8 Reps
8 Reps
@6.5
@7
2
Rear Delt Fly (Machine)
3 Sets
6-8 Reps
@7
3
Face Pull
1 Set
3 Sets
12 Reps
12 Reps
@6.5
@8
4
Lat Prayer
1 Set
3 Sets
12 Reps
12 Reps
@6.5
@8
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
@6.5
6
Pull-Up (Assisted)
3 Sets
6-8 Reps
@7.5
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
5-8 Reps
@8
2
Leg Press (45 Degrees)
4 Sets
8 Reps
@7
3
Leg Extension
3 Sets
12 Reps
@6
4
Leg Curl
4 Sets
8 Reps
@8
5
Hyperextension
4 Sets
8 Reps
@9
6
Hip Abductor (Machine)
4 Sets
15 Reps
@9
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
2
Bench Press (Dumbbell)
3 Sets
8 Reps
@7
3
Arnold Press
3 Sets
8-10 Reps
@7
4
Bicep Curl (Dumbbell)
3 Sets
6-8 Reps
@6.5
5
Upright Row (Dumbbell)
3 Sets
6 Reps
@6.5
6
Pull-Up (Assisted)
2 Sets
6 Reps
@6.5
7
Push Up
3 Sets
10 Reps
@6
Day 6
1
Decline Crunch (Weighted)
4 Sets
8 Reps
@7.5
2
Pallof Press
3 Sets
12 Reps
@7.5
3
Wall Press Dead Bug
4 Sets
12 Reps
@7.5
4
Plank
3 Sets
1 mins
@6.5
5
Lying Leg Raise
3 Sets
10 Reps
@7
6
Run
1 Set
20 mins
@6.5
Day 1
1
Stairmaster
1 Set
20 mins
@6.5
2
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@6
3
Prowler Push
3 Sets
1 Set
2 Reps
@7
4
Push Up
3 Sets
10 Reps
@6
5
Wall Sit
1 Set
1 mins
@6.5
6
Farmer's Walk (Weighted)
3 Sets
2 Reps
@7
7
Stretching
1 Set
5 mins
@6
Day 2
1
Run
1 Set
20-30 mins
@6.5
Day 3
1
Dumbbell Row
1 Set
3 Sets
8 Reps
8 Reps
@6.5
@7
2
Rear Delt Fly (Machine)
3 Sets
6-8 Reps
@7
3
Face Pull
1 Set
3 Sets
12 Reps
12 Reps
@6.5
@8
4
Lat Prayer
1 Set
3 Sets
12 Reps
12 Reps
@6.5
@8
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
@6.5
6
Pull-Up (Assisted)
3 Sets
6-8 Reps
@7.5
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
5-8 Reps
@8
2
Leg Press (45 Degrees)
4 Sets
8 Reps
@7
3
Leg Extension
3 Sets
12 Reps
@6
4
Leg Curl
4 Sets
8 Reps
@8
5
Hyperextension
4 Sets
8 Reps
@9
6
Hip Abductor (Machine)
4 Sets
15 Reps
@9
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
2
Bench Press (Dumbbell)
3 Sets
8 Reps
@7
3
Arnold Press
3 Sets
8-10 Reps
@7
4
Bicep Curl (Dumbbell)
3 Sets
6-8 Reps
@6.5
5
Upright Row (Dumbbell)
3 Sets
6 Reps
@6.5
6
Pull-Up (Assisted)
2 Sets
6 Reps
@6.5
7
Push Up
3 Sets
10 Reps
@6
Day 6
1
Decline Crunch (Weighted)
4 Sets
8 Reps
@7.5
2
Pallof Press
3 Sets
12 Reps
@7.5
3
Wall Press Dead Bug
4 Sets
12 Reps
@7.5
4
Plank
3 Sets
1 mins
@6.5
5
Lying Leg Raise
3 Sets
10 Reps
@7
6
Run
1 Set
20 mins
@6.5
Day 1
1
Stairmaster
1 Set
20 mins
@6.5
2
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@6
3
Prowler Push
3 Sets
1 Set
2 Reps
@7
4
Push Up
3 Sets
10 Reps
@6
5
Wall Sit
1 Set
1 mins
@6.5
6
Farmer's Walk (Weighted)
3 Sets
2 Reps
@7
7
Stretching
1 Set
5 mins
@6
Day 2
1
Run
1 Set
20-30 mins
@6.5
Day 3
1
Dumbbell Row
1 Set
3 Sets
8 Reps
8 Reps
@6.5
@7
2
Rear Delt Fly (Machine)
3 Sets
6-8 Reps
@7
3
Face Pull
1 Set
3 Sets
12 Reps
12 Reps
@6.5
@8
4
Lat Prayer
1 Set
3 Sets
12 Reps
12 Reps
@6.5
@8
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
@6.5
6
Pull-Up (Assisted)
3 Sets
6-8 Reps
@7.5
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
5-8 Reps
@8
2
Leg Press (45 Degrees)
4 Sets
8 Reps
@7
3
Leg Extension
3 Sets
12 Reps
@6
4
Leg Curl
4 Sets
8 Reps
@8
5
Hyperextension
4 Sets
8 Reps
@9
6
Hip Abductor (Machine)
4 Sets
15 Reps
@9
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
2
Bench Press (Dumbbell)
3 Sets
8 Reps
@7
3
Arnold Press
3 Sets
8-10 Reps
@7
4
Bicep Curl (Dumbbell)
3 Sets
6-8 Reps
@6.5
5
Upright Row (Dumbbell)
3 Sets
6 Reps
@6.5
6
Pull-Up (Assisted)
2 Sets
6 Reps
@6.5
7
Push Up
3 Sets
10 Reps
@6
Day 6
1
Decline Crunch (Weighted)
4 Sets
8 Reps
@7.5
2
Pallof Press
3 Sets
12 Reps
@7.5
3
Wall Press Dead Bug
4 Sets
12 Reps
@7.5
4
Plank
3 Sets
1 mins
@6.5
5
Lying Leg Raise
3 Sets
10 Reps
@7
6
Run
1 Set
20 mins
@6.5
Day 1
1
Stairmaster
1 Set
20 mins
@6.5
2
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@6
3
Prowler Push
3 Sets
1 Set
2 Reps
@7
4
Push Up
3 Sets
10 Reps
@6
5
Wall Sit
1 Set
1 mins
@6.5
6
Farmer's Walk (Weighted)
3 Sets
2 Reps
@7
7
Stretching
1 Set
5 mins
@6
Day 2
1
Run
1 Set
20-30 mins
@6.5
Day 3
1
Dumbbell Row
1 Set
3 Sets
8 Reps
8 Reps
@6.5
@7
2
Rear Delt Fly (Machine)
3 Sets
6-8 Reps
@7
3
Face Pull
1 Set
3 Sets
12 Reps
12 Reps
@6.5
@8
4
Lat Prayer
1 Set
3 Sets
12 Reps
12 Reps
@6.5
@8
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
@6.5
6
Pull-Up (Assisted)
3 Sets
6-8 Reps
@7.5
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
5-8 Reps
@8
2
Leg Press (45 Degrees)
4 Sets
8 Reps
@7
3
Leg Extension
3 Sets
12 Reps
@6
4
Leg Curl
4 Sets
8 Reps
@8
5
Hyperextension
4 Sets
8 Reps
@9
6
Hip Abductor (Machine)
4 Sets
15 Reps
@9
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
2
Bench Press (Dumbbell)
3 Sets
8 Reps
@7
3
Arnold Press
3 Sets
8-10 Reps
@7
4
Bicep Curl (Dumbbell)
3 Sets
6-8 Reps
@6.5
5
Upright Row (Dumbbell)
3 Sets
6 Reps
@6.5
6
Pull-Up (Assisted)
2 Sets
6 Reps
@6.5
7
Push Up
3 Sets
10 Reps
@6
Day 6
1
Decline Crunch (Weighted)
4 Sets
8 Reps
@7.5
2
Pallof Press
3 Sets
12 Reps
@7.5
3
Wall Press Dead Bug
4 Sets
12 Reps
@7.5
4
Plank
3 Sets
1 mins
@6.5
5
Lying Leg Raise
3 Sets
10 Reps
@7
6
Run
1 Set
20 mins
@6.5
Day 1
1
Stairmaster
1 Set
20 mins
@6.5
2
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@6
3
Prowler Push
3 Sets
1 Set
2 Reps
@7
4
Push Up
3 Sets
10 Reps
@6
5
Wall Sit
1 Set
1 mins
@6.5
6
Farmer's Walk (Weighted)
3 Sets
2 Reps
@7
7
Stretching
1 Set
5 mins
@6
Day 2
1
Run
1 Set
20-30 mins
@6.5
Day 3
1
Dumbbell Row
1 Set
3 Sets
8 Reps
8 Reps
@6.5
@7
2
Rear Delt Fly (Machine)
3 Sets
6-8 Reps
@7
3
Face Pull
1 Set
3 Sets
12 Reps
12 Reps
@6.5
@8
4
Lat Prayer
1 Set
3 Sets
12 Reps
12 Reps
@6.5
@8
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
@6.5
6
Pull-Up (Assisted)
3 Sets
6-8 Reps
@7.5
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
5-8 Reps
@8
2
Leg Press (45 Degrees)
4 Sets
8 Reps
@7
3
Leg Extension
3 Sets
12 Reps
@6
4
Leg Curl
4 Sets
8 Reps
@8
5
Hyperextension
4 Sets
8 Reps
@9
6
Hip Abductor (Machine)
4 Sets
15 Reps
@9
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
2
Bench Press (Dumbbell)
3 Sets
8 Reps
@7
3
Arnold Press
3 Sets
8-10 Reps
@7
4
Bicep Curl (Dumbbell)
3 Sets
6-8 Reps
@6.5
5
Upright Row (Dumbbell)
3 Sets
6 Reps
@6.5
6
Pull-Up (Assisted)
2 Sets
6 Reps
@6.5
7
Push Up
3 Sets
10 Reps
@6
Day 6
1
Decline Crunch (Weighted)
4 Sets
8 Reps
@7.5
2
Pallof Press
3 Sets
12 Reps
@7.5
3
Wall Press Dead Bug
4 Sets
12 Reps
@7.5
4
Plank
3 Sets
1 mins
@6.5
5
Lying Leg Raise
3 Sets
10 Reps
@7
6
Run
1 Set
20 mins
@6.5
Day 1
1
Stairmaster
1 Set
20 mins
@6.5
2
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@6
3
Prowler Push
3 Sets
1 Set
2 Reps
@7
4
Push Up
3 Sets
10 Reps
@6
5
Wall Sit
1 Set
1 mins
@6.5
6
Farmer's Walk (Weighted)
3 Sets
2 Reps
@7
7
Stretching
1 Set
5 mins
@6
Day 2
1
Run
1 Set
20-30 mins
@6.5
Day 3
1
Dumbbell Row
1 Set
3 Sets
8 Reps
8 Reps
@6.5
@7
2
Rear Delt Fly (Machine)
3 Sets
6-8 Reps
@7
3
Face Pull
1 Set
3 Sets
12 Reps
12 Reps
@6.5
@8
4
Lat Prayer
1 Set
3 Sets
12 Reps
12 Reps
@6.5
@8
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
@6.5
6
Pull-Up (Assisted)
3 Sets
6-8 Reps
@7.5
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
5-8 Reps
@8
2
Leg Press (45 Degrees)
4 Sets
8 Reps
@7
3
Leg Extension
3 Sets
12 Reps
@6
4
Leg Curl
4 Sets
8 Reps
@8
5
Hyperextension
4 Sets
8 Reps
@9
6
Hip Abductor (Machine)
4 Sets
15 Reps
@9
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
2
Bench Press (Dumbbell)
3 Sets
8 Reps
@7
3
Arnold Press
3 Sets
8-10 Reps
@7
4
Bicep Curl (Dumbbell)
3 Sets
6-8 Reps
@6.5
5
Upright Row (Dumbbell)
3 Sets
6 Reps
@6.5
6
Pull-Up (Assisted)
2 Sets
6 Reps
@6.5
7
Push Up
3 Sets
10 Reps
@6
Day 6
1
Decline Crunch (Weighted)
4 Sets
8 Reps
@7.5
2
Pallof Press
3 Sets
12 Reps
@7.5
3
Wall Press Dead Bug
4 Sets
12 Reps
@7.5
4
Plank
3 Sets
1 mins
@6.5
5
Lying Leg Raise
3 Sets
10 Reps
@7
6
Run
1 Set
20 mins
@6.5
Day 1
1
Stairmaster
1 Set
20 mins
@6.5
2
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@6
3
Prowler Push
3 Sets
1 Set
2 Reps
@7
4
Push Up
3 Sets
10 Reps
@6
5
Wall Sit
1 Set
1 mins
@6.5
6
Farmer's Walk (Weighted)
3 Sets
2 Reps
@7
7
Stretching
1 Set
5 mins
@6
Day 2
1
Run
1 Set
20-30 mins
@6.5
Day 3
1
Dumbbell Row
1 Set
3 Sets
8 Reps
8 Reps
@6.5
@7
2
Rear Delt Fly (Machine)
3 Sets
6-8 Reps
@7
3
Face Pull
1 Set
3 Sets
12 Reps
12 Reps
@6.5
@8
4
Lat Prayer
1 Set
3 Sets
12 Reps
12 Reps
@6.5
@8
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
@6.5
6
Pull-Up (Assisted)
3 Sets
6-8 Reps
@7.5
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
5-8 Reps
@8
2
Leg Press (45 Degrees)
4 Sets
8 Reps
@7
3
Leg Extension
3 Sets
12 Reps
@6
4
Leg Curl
4 Sets
8 Reps
@8
5
Hyperextension
4 Sets
8 Reps
@9
6
Hip Abductor (Machine)
4 Sets
15 Reps
@9
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
2
Bench Press (Dumbbell)
3 Sets
8 Reps
@7
3
Arnold Press
3 Sets
8-10 Reps
@7
4
Bicep Curl (Dumbbell)
3 Sets
6-8 Reps
@6.5
5
Upright Row (Dumbbell)
3 Sets
6 Reps
@6.5
6
Pull-Up (Assisted)
2 Sets
6 Reps
@6.5
7
Push Up
3 Sets
10 Reps
@6
Day 6
1
Decline Crunch (Weighted)
4 Sets
8 Reps
@7.5
2
Pallof Press
3 Sets
12 Reps
@7.5
3
Wall Press Dead Bug
4 Sets
12 Reps
@7.5
4
Plank
3 Sets
1 mins
@6.5
5
Lying Leg Raise
3 Sets
10 Reps
@7
6
Run
1 Set
20 mins
@6.5
Day 1
1
Stairmaster
1 Set
20 mins
@6.5
2
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@6
3
Prowler Push
3 Sets
1 Set
2 Reps
@7
4
Push Up
3 Sets
10 Reps
@6
5
Wall Sit
1 Set
1 mins
@6.5
6
Farmer's Walk (Weighted)
3 Sets
2 Reps
@7
7
Stretching
1 Set
5 mins
@6
Day 2
1
Run
1 Set
20-30 mins
@6.5
Day 3
1
Dumbbell Row
1 Set
3 Sets
8 Reps
8 Reps
@6.5
@7
2
Rear Delt Fly (Machine)
3 Sets
6-8 Reps
@7
3
Face Pull
1 Set
3 Sets
12 Reps
12 Reps
@6.5
@8
4
Lat Prayer
1 Set
3 Sets
12 Reps
12 Reps
@6.5
@8
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
@6.5
6
Pull-Up (Assisted)
3 Sets
6-8 Reps
@7.5
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
5-8 Reps
@8
2
Leg Press (45 Degrees)
4 Sets
8 Reps
@7
3
Leg Extension
3 Sets
12 Reps
@6
4
Leg Curl
4 Sets
8 Reps
@8
5
Hyperextension
4 Sets
8 Reps
@9
6
Hip Abductor (Machine)
4 Sets
15 Reps
@9
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
2
Bench Press (Dumbbell)
3 Sets
8 Reps
@7
3
Arnold Press
3 Sets
8-10 Reps
@7
4
Bicep Curl (Dumbbell)
3 Sets
6-8 Reps
@6.5
5
Upright Row (Dumbbell)
3 Sets
6 Reps
@6.5
6
Pull-Up (Assisted)
2 Sets
6 Reps
@6.5
7
Push Up
3 Sets
10 Reps
@6
Day 6
1
Decline Crunch (Weighted)
4 Sets
8 Reps
@7.5
2
Pallof Press
3 Sets
12 Reps
@7.5
3
Wall Press Dead Bug
4 Sets
12 Reps
@7.5
4
Plank
3 Sets
1 mins
@6.5
5
Lying Leg Raise
3 Sets
10 Reps
@7
6
Run
1 Set
20 mins
@6.5