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Gym penguin - strength and aesthetics program
by Oneza Productions
17 athletes joined
Program Description
the purpose if the program is to gain strength in important movements like squats and pullups while also sculpting the body in desired ways.
Program Overview
Level
Beginner
Goal
Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
120 minutes
Created
Dec 30, 2023 06:13
Last Edited
May 20, 2024 10:29
down_app
Week 1
1 / 12 Weeks
Day 3
1
Chin-Up (Bodyweight)
5 Sets
8+ Reps
2A
Push Up
5 Sets
20+ Reps
2B
Hammer Curl
4 Sets
8-12 Reps
3A
One Arm Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
3B
Dip (Assisted)
4 Sets
20+ Reps
4A
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
4B
Pike push up
3 Sets
20+ Reps
5
Dead Hang
3 Sets
1 mins
Day 4
1
High Bar Squat (Barbell)
3 Sets
1 Set
5 Reps
10 Reps
@8
@6
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
5 Reps
10 Reps
@8
@6
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
3B
Calf Raise (Bodyweight)
3 Sets
10-15 Reps
4A
Hamstring Curl
4 Sets
10-20 Reps
4B
Leg Extension
4 Sets
10-20 Reps
5
Sit Up
4 Sets
12-15 Reps
Day 1
1
Chin-Up (Bodyweight)
5 Sets
8+ Reps
2A
Push Up
5 Sets
20+ Reps
2B
Hammer Curl
4 Sets
8-12 Reps
3A
One Arm Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
3B
Dip (Assisted)
4 Sets
1 Set
8-12 Reps
-
4A
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
4B
Pike push up
3 Sets
20+ Reps
5
Dead Hang
3 Sets
1 mins
Day 2
1
High Bar Squat (Barbell)
3 Sets
1 Set
5 Reps
10 Reps
@8
@6
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
5 Reps
10 Reps
@8
@6
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
3B
Calf Raise (Bodyweight)
3 Sets
10-15 Reps
4A
Hamstring Curl
4 Sets
10-20 Reps
4B
Leg Extension
4 Sets
10-20 Reps
5
Sit Up
4 Sets
12-15 Reps
Day 1
1
Chin-Up (Bodyweight)
5 Sets
8+ Reps
2A
Push Up
5 Sets
20+ Reps
2B
Hammer Curl
4 Sets
8-12 Reps
3A
One Arm Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
3B
Dip (Assisted)
4 Sets
20+ Reps
4A
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
4B
Pike push up
3 Sets
20+ Reps
5
Dead Hang
3 Sets
1 mins
Day 2
1
High Bar Squat (Barbell)
3 Sets
1 Set
5 Reps
10 Reps
@8
@6
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
5 Reps
10 Reps
@8
@6
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
3B
Calf Raise (Bodyweight)
3 Sets
10-15 Reps
4A
Hamstring Curl
4 Sets
10-20 Reps
4B
Leg Extension
4 Sets
10-20 Reps
5
Sit Up
4 Sets
12-15 Reps
Day 3
1
Chin-Up (Bodyweight)
5 Sets
8+ Reps
2A
Push Up
5 Sets
20+ Reps
2B
Hammer Curl
4 Sets
8-12 Reps
3A
One Arm Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
3B
Dip (Assisted)
4 Sets
20+ Reps
4A
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
4B
Pike push up
3 Sets
20+ Reps
5
Dead Hang
3 Sets
1 mins
Day 4
1
High Bar Squat (Barbell)
3 Sets
1 Set
5 Reps
10 Reps
@8
@6
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
5 Reps
10 Reps
@8
@6
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
3B
Calf Raise (Bodyweight)
3 Sets
10-15 Reps
4A
Hamstring Curl
4 Sets
10-20 Reps
4B
Leg Extension
4 Sets
10-20 Reps
5
Sit Up
4 Sets
12-15 Reps
Day 1
1
Chin-Up (Bodyweight)
5 Sets
8+ Reps
2A
Push Up
5 Sets
20+ Reps
2B
Hammer Curl
4 Sets
8-12 Reps
3A
One Arm Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
3B
Dip (Assisted)
4 Sets
20+ Reps
4A
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
4B
Pike push up
3 Sets
20+ Reps
5
Dead Hang
3 Sets
1 mins
Day 2
1
High Bar Squat (Barbell)
3 Sets
1 Set
5 Reps
10 Reps
@8
@6
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
5 Reps
10 Reps
@8
@6
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
3B
Calf Raise (Bodyweight)
3 Sets
10-15 Reps
4A
Hamstring Curl
4 Sets
10-20 Reps
4B
Leg Extension
4 Sets
10-20 Reps
5
Sit Up
4 Sets
12-15 Reps
Day 3
1
Chin-Up (Bodyweight)
5 Sets
8+ Reps
2A
Push Up
5 Sets
20+ Reps
2B
Hammer Curl
4 Sets
8-12 Reps
3A
One Arm Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
3B
Dip (Assisted)
4 Sets
20+ Reps
4A
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
4B
Pike push up
3 Sets
20+ Reps
5
Dead Hang
3 Sets
1 mins
Day 4
1
High Bar Squat (Barbell)
3 Sets
1 Set
5 Reps
10 Reps
@8
@6
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
5 Reps
10 Reps
@8
@6
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
3B
Calf Raise (Bodyweight)
3 Sets
10-15 Reps
4A
Hamstring Curl
4 Sets
10-20 Reps
4B
Leg Extension
4 Sets
10-20 Reps
5
Sit Up
4 Sets
12-15 Reps
Day 1
1
Chin-Up (Bodyweight)
5 Sets
8+ Reps
2A
Push Up
5 Sets
20+ Reps
2B
Hammer Curl
4 Sets
8-12 Reps
3A
One Arm Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
3B
Dip (Assisted)
4 Sets
20+ Reps
4A
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
4B
Pike push up
3 Sets
20+ Reps
5
Dead Hang
3 Sets
1 mins
Day 2
1
High Bar Squat (Barbell)
3 Sets
1 Set
5 Reps
10 Reps
@8
@6
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
5 Reps
10 Reps
@8
@6
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
3B
Calf Raise (Bodyweight)
3 Sets
10-15 Reps
4A
Hamstring Curl
4 Sets
10-20 Reps
4B
Leg Extension
4 Sets
10-20 Reps
5
Sit Up
4 Sets
12-15 Reps
Day 3
1
Chin-Up (Bodyweight)
5 Sets
8+ Reps
2A
Push Up
5 Sets
20+ Reps
2B
Hammer Curl
4 Sets
8-12 Reps
3A
One Arm Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
3B
Dip (Assisted)
4 Sets
20+ Reps
4A
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
4B
Pike push up
3 Sets
20+ Reps
5
Dead Hang
3 Sets
1 mins
Day 4
1
High Bar Squat (Barbell)
3 Sets
1 Set
5 Reps
10 Reps
@8
@6
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
5 Reps
10 Reps
@8
@6
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
3B
Calf Raise (Bodyweight)
3 Sets
10-15 Reps
4A
Hamstring Curl
4 Sets
10-20 Reps
4B
Leg Extension
4 Sets
10-20 Reps
5
Sit Up
4 Sets
12-15 Reps
Day 2
1
High Bar Squat (Barbell)
3 Sets
1 Set
5 Reps
10 Reps
@8
@6
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
5 Reps
10 Reps
@8
@6
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
3B
Calf Raise (Bodyweight)
3 Sets
10-15 Reps
4A
Hamstring Curl
4 Sets
10-20 Reps
4B
Leg Extension
4 Sets
10-20 Reps
5
Sit Up
4 Sets
12-15 Reps
Day 3
1
Chin-Up (Bodyweight)
5 Sets
8+ Reps
2A
Push Up
5 Sets
20+ Reps
2B
Hammer Curl
4 Sets
8-12 Reps
3A
One Arm Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
3B
Dip (Assisted)
4 Sets
20+ Reps
4A
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
4B
Pike push up
3 Sets
20+ Reps
5
Dead Hang
3 Sets
1 mins
Day 4
1
High Bar Squat (Barbell)
3 Sets
1 Set
5 Reps
10 Reps
@8
@6
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
5 Reps
10 Reps
@8
@6
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
3B
Calf Raise (Bodyweight)
3 Sets
10-15 Reps
4A
Hamstring Curl
4 Sets
10-20 Reps
4B
Leg Extension
4 Sets
10-20 Reps
5
Sit Up
4 Sets
12-15 Reps
Day 1
1
Chin-Up (Bodyweight)
5 Sets
8+ Reps
2A
Push Up
5 Sets
20+ Reps
2B
Hammer Curl
4 Sets
8-12 Reps
3A
One Arm Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
3B
Dip (Assisted)
4 Sets
20+ Reps
4A
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
4B
Pike push up
3 Sets
20+ Reps
5
Dead Hang
3 Sets
1 mins
Day 1
1
Chin-Up (Bodyweight)
5 Sets
8+ Reps
2A
Push Up
5 Sets
20+ Reps
2B
Hammer Curl
4 Sets
8-12 Reps
3A
One Arm Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
3B
Dip (Assisted)
4 Sets
20+ Reps
4A
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
4B
Pike push up
3 Sets
20+ Reps
5
Dead Hang
3 Sets
1 mins
Day 2
1
High Bar Squat (Barbell)
3 Sets
1 Set
5 Reps
10 Reps
@8
@6
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
5 Reps
10 Reps
@8
@6
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
3B
Calf Raise (Bodyweight)
3 Sets
10-15 Reps
4A
Hamstring Curl
4 Sets
10-20 Reps
4B
Leg Extension
4 Sets
10-20 Reps
5
Sit Up
4 Sets
12-15 Reps
Day 3
1
Chin-Up (Bodyweight)
5 Sets
8+ Reps
2A
Push Up
5 Sets
20+ Reps
2B
Hammer Curl
4 Sets
8-12 Reps
3A
One Arm Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
3B
Dip (Assisted)
4 Sets
20+ Reps
4A
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
4B
Pike push up
3 Sets
20+ Reps
5
Dead Hang
3 Sets
1 mins
Day 4
1
High Bar Squat (Barbell)
3 Sets
1 Set
5 Reps
10 Reps
@8
@6
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
5 Reps
10 Reps
@8
@6
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
3B
Calf Raise (Bodyweight)
3 Sets
10-15 Reps
4A
Hamstring Curl
4 Sets
10-20 Reps
4B
Leg Extension
4 Sets
10-20 Reps
5
Sit Up
4 Sets
12-15 Reps
Day 1
1
Chin-Up (Bodyweight)
5 Sets
8+ Reps
2A
Push Up
5 Sets
20+ Reps
2B
Hammer Curl
4 Sets
8-12 Reps
3A
One Arm Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
3B
Dip (Assisted)
4 Sets
20+ Reps
4A
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
4B
Pike push up
3 Sets
20+ Reps
5
Dead Hang
3 Sets
1 mins
Day 2
1
High Bar Squat (Barbell)
3 Sets
1 Set
5 Reps
10 Reps
@8
@6
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
5 Reps
10 Reps
@8
@6
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
3B
Calf Raise (Bodyweight)
3 Sets
10-15 Reps
4A
Hamstring Curl
4 Sets
10-20 Reps
4B
Leg Extension
4 Sets
10-20 Reps
5
Sit Up
4 Sets
12-15 Reps
Day 3
1
Chin-Up (Bodyweight)
5 Sets
8+ Reps
2A
Push Up
5 Sets
20+ Reps
2B
Hammer Curl
4 Sets
8-12 Reps
3A
One Arm Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
3B
Dip (Assisted)
4 Sets
20+ Reps
4A
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
4B
Pike push up
3 Sets
20+ Reps
5
Dead Hang
3 Sets
1 mins
Day 4
1
High Bar Squat (Barbell)
3 Sets
1 Set
5 Reps
10 Reps
@8
@6
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
5 Reps
10 Reps
@8
@6
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
3B
Calf Raise (Bodyweight)
3 Sets
10-15 Reps
4A
Hamstring Curl
4 Sets
10-20 Reps
4B
Leg Extension
4 Sets
10-20 Reps
5
Sit Up
4 Sets
12-15 Reps
Day 1
1
Chin-Up (Bodyweight)
5 Sets
8+ Reps
2A
Push Up
5 Sets
20+ Reps
2B
Hammer Curl
4 Sets
8-12 Reps
3A
One Arm Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
3B
Dip (Assisted)
4 Sets
20+ Reps
4A
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
4B
Pike push up
3 Sets
20+ Reps
5
Dead Hang
3 Sets
1 mins
Day 2
1
High Bar Squat (Barbell)
3 Sets
1 Set
5 Reps
10 Reps
@8
@6
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
5 Reps
10 Reps
@8
@6
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
3B
Calf Raise (Bodyweight)
3 Sets
10-15 Reps
4A
Hamstring Curl
4 Sets
10-20 Reps
4B
Leg Extension
4 Sets
10-20 Reps
5
Sit Up
4 Sets
12-15 Reps
Day 3
1
Chin-Up (Bodyweight)
5 Sets
8+ Reps
2A
Push Up
5 Sets
20+ Reps
2B
Hammer Curl
4 Sets
8-12 Reps
3A
One Arm Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
3B
Dip (Assisted)
4 Sets
20+ Reps
4A
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
4B
Pike push up
3 Sets
20+ Reps
5
Dead Hang
3 Sets
1 mins
Day 4
1
High Bar Squat (Barbell)
3 Sets
1 Set
5 Reps
10 Reps
@8
@6
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
5 Reps
10 Reps
@8
@6
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
3B
Calf Raise (Bodyweight)
3 Sets
10-15 Reps
4A
Hamstring Curl
4 Sets
10-20 Reps
4B
Leg Extension
4 Sets
10-20 Reps
5
Sit Up
4 Sets
12-15 Reps
Day 1
1
Chin-Up (Bodyweight)
5 Sets
8+ Reps
2A
Push Up
5 Sets
20+ Reps
2B
Hammer Curl
4 Sets
8-12 Reps
3A
One Arm Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
3B
Dip (Assisted)
4 Sets
20+ Reps
4A
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
4B
Pike push up
3 Sets
20+ Reps
5
Dead Hang
3 Sets
1 mins
Day 2
1
High Bar Squat (Barbell)
3 Sets
1 Set
5 Reps
10 Reps
@8
@6
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
5 Reps
10 Reps
@8
@6
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
3B
Calf Raise (Bodyweight)
3 Sets
10-15 Reps
4A
Hamstring Curl
4 Sets
10-20 Reps
4B
Leg Extension
4 Sets
10-20 Reps
5
Sit Up
4 Sets
12-15 Reps
Day 3
1
Chin-Up (Bodyweight)
5 Sets
8+ Reps
2A
Push Up
5 Sets
20+ Reps
2B
Hammer Curl
4 Sets
8-12 Reps
3A
One Arm Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
3B
Dip (Assisted)
4 Sets
20+ Reps
4A
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
4B
Pike push up
3 Sets
20+ Reps
5
Dead Hang
3 Sets
1 mins
Day 4
1
High Bar Squat (Barbell)
3 Sets
1 Set
5 Reps
10 Reps
@8
@6
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
5 Reps
10 Reps
@8
@6
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
3B
Calf Raise (Bodyweight)
3 Sets
10-15 Reps
4A
Hamstring Curl
4 Sets
10-20 Reps
4B
Leg Extension
4 Sets
10-20 Reps
5
Sit Up
4 Sets
12-15 Reps
Day 1
1
Chin-Up (Bodyweight)
5 Sets
8+ Reps
2A
Push Up
5 Sets
20+ Reps
2B
Hammer Curl
4 Sets
8-12 Reps
3A
One Arm Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
3B
Dip (Assisted)
4 Sets
20+ Reps
4A
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
4B
Pike push up
3 Sets
20+ Reps
5
Dead Hang
3 Sets
1 mins
Day 2
1
High Bar Squat (Barbell)
3 Sets
1 Set
5 Reps
10 Reps
@8
@6
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
5 Reps
10 Reps
@8
@6
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
3B
Calf Raise (Bodyweight)
3 Sets
10-15 Reps
4A
Hamstring Curl
4 Sets
10-20 Reps
4B
Leg Extension
4 Sets
10-20 Reps
5
Sit Up
4 Sets
12-15 Reps
Day 3
1
Chin-Up (Bodyweight)
5 Sets
8+ Reps
2A
Push Up
5 Sets
20+ Reps
2B
Hammer Curl
4 Sets
8-12 Reps
3A
One Arm Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
3B
Dip (Assisted)
4 Sets
20+ Reps
4A
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
4B
Pike push up
3 Sets
20+ Reps
5
Dead Hang
3 Sets
1 mins
Day 4
1
High Bar Squat (Barbell)
3 Sets
1 Set
5 Reps
10 Reps
@8
@6
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
5 Reps
10 Reps
@8
@6
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
3B
Calf Raise (Bodyweight)
3 Sets
10-15 Reps
4A
Hamstring Curl
4 Sets
10-20 Reps
4B
Leg Extension
4 Sets
10-20 Reps
5
Sit Up
4 Sets
12-15 Reps
Day 1
1
Chin-Up (Bodyweight)
5 Sets
8+ Reps
2A
Push Up
5 Sets
20+ Reps
2B
Hammer Curl
4 Sets
8-12 Reps
3A
One Arm Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
3B
Dip (Assisted)
4 Sets
20+ Reps
4A
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
4B
Pike push up
3 Sets
20+ Reps
5
Dead Hang
3 Sets
1 mins
Day 2
1
High Bar Squat (Barbell)
3 Sets
1 Set
5 Reps
10 Reps
@8
@6
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
5 Reps
10 Reps
@8
@6
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
3B
Calf Raise (Bodyweight)
3 Sets
10-15 Reps
4A
Hamstring Curl
4 Sets
10-20 Reps
4B
Leg Extension
4 Sets
10-20 Reps
5
Sit Up
4 Sets
12-15 Reps
Day 3
1
Chin-Up (Bodyweight)
5 Sets
8+ Reps
2A
Push Up
5 Sets
20+ Reps
2B
Hammer Curl
4 Sets
8-12 Reps
3A
One Arm Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
3B
Dip (Assisted)
4 Sets
20+ Reps
4A
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
4B
Pike push up
3 Sets
20+ Reps
5
Dead Hang
3 Sets
1 mins
Day 4
1
High Bar Squat (Barbell)
3 Sets
1 Set
5 Reps
10 Reps
@8
@6
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
5 Reps
10 Reps
@8
@6
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
3B
Calf Raise (Bodyweight)
3 Sets
10-15 Reps
4A
Hamstring Curl
4 Sets
10-20 Reps
4B
Leg Extension
4 Sets
10-20 Reps
5
Sit Up
4 Sets
12-15 Reps
Day 1
1
Chin-Up (Bodyweight)
5 Sets
8+ Reps
2A
Push Up
5 Sets
20+ Reps
2B
Hammer Curl
4 Sets
8-12 Reps
3A
One Arm Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
3B
Dip (Assisted)
4 Sets
20+ Reps
4A
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
4B
Pike push up
3 Sets
20+ Reps
5
Dead Hang
3 Sets
1 mins
Day 2
1
High Bar Squat (Barbell)
3 Sets
1 Set
5 Reps
10 Reps
@8
@6
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
5 Reps
10 Reps
@8
@6
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
3B
Calf Raise (Bodyweight)
3 Sets
10-15 Reps
4A
Hamstring Curl
4 Sets
10-20 Reps
4B
Leg Extension
4 Sets
10-20 Reps
5
Sit Up
4 Sets
12-15 Reps
Day 3
1
Chin-Up (Bodyweight)
5 Sets
8+ Reps
2A
Push Up
5 Sets
20+ Reps
2B
Hammer Curl
4 Sets
8-12 Reps
3A
One Arm Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
3B
Dip (Assisted)
4 Sets
20+ Reps
4A
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
4B
Pike push up
3 Sets
20+ Reps
5
Dead Hang
3 Sets
1 mins
Day 4
1
High Bar Squat (Barbell)
3 Sets
1 Set
5 Reps
10 Reps
@8
@6
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
5 Reps
10 Reps
@8
@6
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
3B
Calf Raise (Bodyweight)
3 Sets
10-15 Reps
4A
Hamstring Curl
4 Sets
10-20 Reps
4B
Leg Extension
4 Sets
10-20 Reps
5
Sit Up
4 Sets
12-15 Reps