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Full Body - GZCLP
by Aswin Pradeep
10 athletes joined
Program Description
Full body Linear -DUP Progression based on GZCL principle with twice recommended base volume for T3 accessory lifts and support muscles.
Program Overview
Level
Beginner, Novice
Goal
Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
120 minutes
Created
May 23, 2024 04:46
Last Edited
Jun 12, 2024 02:54
down_app
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
5 Sets
3 Reps
@8-9
2
Pendlay Row
3 Sets
3-5 Reps
@8-9
3
Bench Press (Dumbbell)
3 Sets
3-5 Reps
@8-9
4
Arnold Press
4 Sets
8+ Reps
@8-9
5
Good Morning
4 Sets
10+ Reps
@8-9
6
Leg Extension
3 Sets
15+ Reps
@8-9
7
Lying Leg Curl
3 Sets
15+ Reps
@8-9
8
Hip Thrust
3 Sets
15+ Reps
@8-9
9
Seated Calf Raise
3 Sets
15+ Reps
@8-9
10
Abs Crunch (Machine)
3 Sets
15+ Reps
@8-9
11
Wood Chop
3 Sets
15+ Reps
@8-9
12
Hip Abductor (Machine)
3 Sets
15+ Reps
@8-9
Day 2
1
Standing Shoulder Press (Dumbbell)
5 Sets
3 Reps
@8-9
2
Deadlift (Barbell)
3 Sets
3-5 Reps
@8-9
3
Dumbbell Row
4 Sets
8+ Reps
@8-9
4
Incline Bench Press (Dumbbell)
4 Sets
8+ Reps
@8-9
5
Leg Press
3 Sets
10+ Reps
@8-9
6
Rear Delt Fly (Machine)
3 Sets
15+ Reps
@8-9
7
Chest Fly (Machine)
3 Sets
15+ Reps
@8-9
8
Dip (Assisted)
3 Sets
15+ Reps
@8-9
9
Chin-Up (Assisted)
3 Sets
15+ Reps
@8-9
10
Lateral Raise (Dumbbell)
3 Sets
15+ Reps
@8-9
11
Shrug (Dumbbell)
3 Sets
15+ Reps
@8-9
12
Face Pull
3 Sets
15+ Reps
@8-9
Day 3
1
Pendlay Row
5 Sets
3 Reps
@8-9
2
Bench Press (Dumbbell)
5 Sets
3 Reps
@8-9
3
Squat (Barbell)
3 Sets
3-5 Reps
@8-9
4
Romanian Deadlift (Barbell)
4 Sets
8+ Reps
@8-9
5
Shoulder Press (Machine)
3 Sets
10+ Reps
@8-9
6
Leg Extension
3 Sets
15+ Reps
@8-9
7
Lying Leg Curl
3 Sets
15+ Reps
@8-9
8
Hip Thrust
3 Sets
15+ Reps
@8-9
9
Seated Calf Raise
3 Sets
15+ Reps
@8-9
10
Abs Crunch (Machine)
3 Sets
15+ Reps
@8-9
11
Wood Chop
3 Sets
15+ Reps
@8-9
12
Hip Adductor (Machine)
3 Sets
15+ Reps
@8-9
Day 4
1
Deadlift (Barbell)
5 Sets
3 Reps
@8-9
2
Standing Shoulder Press (Dumbbell)
3 Sets
3-5 Reps
@8-9
3
Front Squat (Barbell)
4 Sets
8+ Reps
@8-9
4
Chest Press (Machine)
3 Sets
10+ Reps
@8-9
5
Chest Supported Row (Machine)
3 Sets
10+ Reps
@8-9
6
Rear Delt Fly (Machine)
3 Sets
15+ Reps
@8-9
7
Chest Fly (Machine)
3 Sets
15+ Reps
@8-9
8
Dip (Assisted)
3 Sets
15+ Reps
@8-9
9
Chin-Up (Assisted)
3 Sets
15+ Reps
@8-9
10
Lateral Raise (Dumbbell)
3 Sets
15+ Reps
@8-9
11
Shrug (Dumbbell)
3 Sets
15+ Reps
@8-9
12
Hammer Curl
3 Sets
15+ Reps
@8-9
Day 1
1
Squat (Barbell)
5 Sets
3 Reps
@8-9
2
Pendlay Row
3 Sets
3-5 Reps
@8-9
3
Bench Press (Dumbbell)
3 Sets
3-5 Reps
@8-9
4
Arnold Press
4 Sets
8+ Reps
@8-9
5
Good Morning
4 Sets
10+ Reps
@8-9
6
Leg Extension
3 Sets
15+ Reps
@8-9
7
Lying Leg Curl
3 Sets
15+ Reps
@8-9
8
Hip Thrust
3 Sets
15+ Reps
@8-9
9
Seated Calf Raise
3 Sets
15+ Reps
@8-9
10
Abs Crunch (Machine)
3 Sets
15+ Reps
@8-9
11
Wood Chop
3 Sets
15+ Reps
@8-9
12
Hip Abductor (Machine)
3 Sets
15+ Reps
@8-9
Day 2
1
Standing Shoulder Press (Dumbbell)
5 Sets
3 Reps
@8-9
2
Deadlift (Barbell)
3 Sets
3-5 Reps
@8-9
3
Dumbbell Row
4 Sets
8+ Reps
@8-9
4
Incline Bench Press (Dumbbell)
4 Sets
8+ Reps
@8-9
5
Leg Press
3 Sets
10+ Reps
@8-9
6
Rear Delt Fly (Machine)
3 Sets
15+ Reps
@8-9
7
Chest Fly (Machine)
3 Sets
15+ Reps
@8-9
8
Dip (Assisted)
3 Sets
15+ Reps
@8-9
9
Chin-Up (Assisted)
3 Sets
15+ Reps
@8-9
10
Lateral Raise (Dumbbell)
3 Sets
15+ Reps
@8-9
11
Shrug (Dumbbell)
3 Sets
15+ Reps
@8-9
12
Face Pull
3 Sets
15+ Reps
@8-9
Day 3
1
Pendlay Row
5 Sets
3 Reps
@8-9
2
Bench Press (Dumbbell)
5 Sets
3 Reps
@8-9
3
Squat (Barbell)
3 Sets
3-5 Reps
@8-9
4
Romanian Deadlift (Barbell)
4 Sets
8+ Reps
@8-9
5
Shoulder Press (Machine)
3 Sets
10+ Reps
@8-9
6
Leg Extension
3 Sets
15+ Reps
@8-9
7
Lying Leg Curl
3 Sets
15+ Reps
@8-9
8
Hip Thrust
3 Sets
15+ Reps
@8-9
9
Seated Calf Raise
3 Sets
15+ Reps
@8-9
10
Abs Crunch (Machine)
3 Sets
15+ Reps
@8-9
11
Wood Chop
3 Sets
15+ Reps
@8-9
12
Hip Adductor (Machine)
3 Sets
15+ Reps
@8-9
Day 4
1
Deadlift (Barbell)
5 Sets
3 Reps
@8-9
2
Standing Shoulder Press (Dumbbell)
3 Sets
3-5 Reps
@8-9
3
Front Squat (Barbell)
4 Sets
8+ Reps
@8-9
4
Chest Press (Machine)
3 Sets
10+ Reps
@8-9
5
Chest Supported Row (Machine)
3 Sets
10+ Reps
@8-9
6
Rear Delt Fly (Machine)
3 Sets
15+ Reps
@8-9
7
Chest Fly (Machine)
3 Sets
15+ Reps
@8-9
8
Dip (Assisted)
3 Sets
15+ Reps
@8-9
9
Chin-Up (Assisted)
3 Sets
15+ Reps
@8-9
10
Lateral Raise (Dumbbell)
3 Sets
15+ Reps
@8-9
11
Shrug (Dumbbell)
3 Sets
15+ Reps
@8-9
12
Hammer Curl
3 Sets
15+ Reps
@8-9
Day 1
1
Squat (Barbell)
5 Sets
3 Reps
@8-9
2
Pendlay Row
3 Sets
3-5 Reps
@8-9
3
Bench Press (Dumbbell)
3 Sets
3-5 Reps
@8-9
4
Arnold Press
4 Sets
8+ Reps
@8-9
5
Good Morning
4 Sets
10+ Reps
@8-9
6
Leg Extension
3 Sets
15+ Reps
@8-9
7
Lying Leg Curl
3 Sets
15+ Reps
@8-9
8
Hip Thrust
3 Sets
15+ Reps
@8-9
9
Seated Calf Raise
3 Sets
15+ Reps
@8-9
10
Abs Crunch (Machine)
3 Sets
15+ Reps
@8-9
11
Wood Chop
3 Sets
15+ Reps
@8-9
12
Hip Abductor (Machine)
3 Sets
15+ Reps
@8-9
Day 2
1
Standing Shoulder Press (Dumbbell)
5 Sets
3 Reps
@8-9
2
Deadlift (Barbell)
3 Sets
3-5 Reps
@8-9
3
Dumbbell Row
4 Sets
8+ Reps
@8-9
4
Incline Bench Press (Dumbbell)
4 Sets
8+ Reps
@8-9
5
Leg Press
3 Sets
10+ Reps
@8-9
6
Rear Delt Fly (Machine)
3 Sets
15+ Reps
@8-9
7
Chest Fly (Machine)
3 Sets
15+ Reps
@8-9
8
Dip (Assisted)
3 Sets
15+ Reps
@8-9
9
Chin-Up (Assisted)
3 Sets
15+ Reps
@8-9
10
Lateral Raise (Dumbbell)
3 Sets
15+ Reps
@8-9
11
Shrug (Dumbbell)
3 Sets
15+ Reps
@8-9
12
Face Pull
3 Sets
15+ Reps
@8-9
Day 3
1
Pendlay Row
5 Sets
3 Reps
@8-9
2
Bench Press (Dumbbell)
5 Sets
3 Reps
@8-9
3
Squat (Barbell)
3 Sets
3-5 Reps
@8-9
4
Romanian Deadlift (Barbell)
4 Sets
8+ Reps
@8-9
5
Shoulder Press (Machine)
3 Sets
10+ Reps
@8-9
6
Leg Extension
3 Sets
15+ Reps
@8-9
7
Lying Leg Curl
3 Sets
15+ Reps
@8-9
8
Hip Thrust
3 Sets
15+ Reps
@8-9
9
Seated Calf Raise
3 Sets
15+ Reps
@8-9
10
Abs Crunch (Machine)
3 Sets
15+ Reps
@8-9
11
Wood Chop
3 Sets
15+ Reps
@8-9
12
Hip Adductor (Machine)
3 Sets
15+ Reps
@8-9
Day 4
1
Deadlift (Barbell)
5 Sets
3 Reps
@8-9
2
Standing Shoulder Press (Dumbbell)
3 Sets
3-5 Reps
@8-9
3
Front Squat (Barbell)
4 Sets
8+ Reps
@8-9
4
Chest Press (Machine)
3 Sets
10+ Reps
@8-9
5
Chest Supported Row (Machine)
3 Sets
10+ Reps
@8-9
6
Rear Delt Fly (Machine)
3 Sets
15+ Reps
@8-9
7
Chest Fly (Machine)
3 Sets
15+ Reps
@8-9
8
Dip (Assisted)
3 Sets
15+ Reps
@8-9
9
Chin-Up (Assisted)
3 Sets
15+ Reps
@8-9
10
Lateral Raise (Dumbbell)
3 Sets
15+ Reps
@8-9
11
Shrug (Dumbbell)
3 Sets
15+ Reps
@8-9
12
Hammer Curl
3 Sets
15+ Reps
@8-9
Day 1
1
Squat (Barbell)
5 Sets
3 Reps
@8-9
2
Pendlay Row
3 Sets
3-5 Reps
@8-9
3
Bench Press (Dumbbell)
3 Sets
3-5 Reps
@8-9
4
Arnold Press
4 Sets
8+ Reps
@8-9
5
Good Morning
4 Sets
10+ Reps
@8-9
6
Leg Extension
3 Sets
15+ Reps
@8-9
7
Lying Leg Curl
3 Sets
15+ Reps
@8-9
8
Hip Thrust
3 Sets
15+ Reps
@8-9
9
Seated Calf Raise
3 Sets
15+ Reps
@8-9
10
Abs Crunch (Machine)
3 Sets
15+ Reps
@8-9
11
Wood Chop
3 Sets
15+ Reps
@8-9
12
Hip Abductor (Machine)
3 Sets
15+ Reps
@8-9
Day 2
1
Standing Shoulder Press (Dumbbell)
5 Sets
3 Reps
@8-9
2
Deadlift (Barbell)
3 Sets
3-5 Reps
@8-9
3
Dumbbell Row
4 Sets
8+ Reps
@8-9
4
Incline Bench Press (Dumbbell)
4 Sets
8+ Reps
@8-9
5
Leg Press
3 Sets
10+ Reps
@8-9
6
Rear Delt Fly (Machine)
3 Sets
15+ Reps
@8-9
7
Chest Fly (Machine)
3 Sets
15+ Reps
@8-9
8
Dip (Assisted)
3 Sets
15+ Reps
@8-9
9
Chin-Up (Assisted)
3 Sets
15+ Reps
@8-9
10
Lateral Raise (Dumbbell)
3 Sets
15+ Reps
@8-9
11
Shrug (Dumbbell)
3 Sets
15+ Reps
@8-9
12
Face Pull
3 Sets
15+ Reps
@8-9
Day 3
1
Pendlay Row
5 Sets
3 Reps
@8-9
2
Bench Press (Dumbbell)
5 Sets
3 Reps
@8-9
3
Squat (Barbell)
3 Sets
3-5 Reps
@8-9
4
Romanian Deadlift (Barbell)
4 Sets
8+ Reps
@8-9
5
Shoulder Press (Machine)
3 Sets
10+ Reps
@8-9
6
Leg Extension
3 Sets
15+ Reps
@8-9
7
Lying Leg Curl
3 Sets
15+ Reps
@8-9
8
Hip Thrust
3 Sets
15+ Reps
@8-9
9
Seated Calf Raise
3 Sets
15+ Reps
@8-9
10
Abs Crunch (Machine)
3 Sets
15+ Reps
@8-9
11
Wood Chop
3 Sets
15+ Reps
@8-9
12
Hip Adductor (Machine)
3 Sets
15+ Reps
@8-9
Day 4
1
Deadlift (Barbell)
5 Sets
3 Reps
@8-9
2
Standing Shoulder Press (Dumbbell)
3 Sets
3-5 Reps
@8-9
3
Front Squat (Barbell)
4 Sets
8+ Reps
@8-9
4
Chest Press (Machine)
3 Sets
10+ Reps
@8-9
5
Chest Supported Row (Machine)
3 Sets
10+ Reps
@8-9
6
Rear Delt Fly (Machine)
3 Sets
15+ Reps
@8-9
7
Chest Fly (Machine)
3 Sets
15+ Reps
@8-9
8
Dip (Assisted)
3 Sets
15+ Reps
@8-9
9
Chin-Up (Assisted)
3 Sets
15+ Reps
@8-9
10
Lateral Raise (Dumbbell)
3 Sets
15+ Reps
@8-9
11
Shrug (Dumbbell)
3 Sets
15+ Reps
@8-9
12
Hammer Curl
3 Sets
15+ Reps
@8-9
Day 1
1
Squat (Barbell)
5 Sets
3 Reps
@8-9
2
Pendlay Row
3 Sets
3-5 Reps
@8-9
3
Bench Press (Dumbbell)
3 Sets
3-5 Reps
@8-9
4
Arnold Press
4 Sets
8+ Reps
@8-9
5
Good Morning
4 Sets
10+ Reps
@8-9
6
Leg Extension
3 Sets
15+ Reps
@8-9
7
Lying Leg Curl
3 Sets
15+ Reps
@8-9
8
Hip Thrust
3 Sets
15+ Reps
@8-9
9
Seated Calf Raise
3 Sets
15+ Reps
@8-9
10
Abs Crunch (Machine)
3 Sets
15+ Reps
@8-9
11
Wood Chop
3 Sets
15+ Reps
@8-9
12
Hip Abductor (Machine)
3 Sets
15+ Reps
@8-9
Day 2
1
Standing Shoulder Press (Dumbbell)
5 Sets
3 Reps
@8-9
2
Deadlift (Barbell)
3 Sets
3-5 Reps
@8-9
3
Dumbbell Row
4 Sets
8+ Reps
@8-9
4
Incline Bench Press (Dumbbell)
4 Sets
8+ Reps
@8-9
5
Leg Press
3 Sets
10+ Reps
@8-9
6
Rear Delt Fly (Machine)
3 Sets
15+ Reps
@8-9
7
Chest Fly (Machine)
3 Sets
15+ Reps
@8-9
8
Dip (Assisted)
3 Sets
15+ Reps
@8-9
9
Chin-Up (Assisted)
3 Sets
15+ Reps
@8-9
10
Lateral Raise (Dumbbell)
3 Sets
15+ Reps
@8-9
11
Shrug (Dumbbell)
3 Sets
15+ Reps
@8-9
12
Face Pull
3 Sets
15+ Reps
@8-9
Day 3
1
Pendlay Row
5 Sets
3 Reps
@8-9
2
Bench Press (Dumbbell)
5 Sets
3 Reps
@8-9
3
Squat (Barbell)
3 Sets
3-5 Reps
@8-9
4
Romanian Deadlift (Barbell)
4 Sets
8+ Reps
@8-9
5
Shoulder Press (Machine)
3 Sets
10+ Reps
@8-9
6
Leg Extension
3 Sets
15+ Reps
@8-9
7
Lying Leg Curl
3 Sets
15+ Reps
@8-9
8
Hip Thrust
3 Sets
15+ Reps
@8-9
9
Seated Calf Raise
3 Sets
15+ Reps
@8-9
10
Abs Crunch (Machine)
3 Sets
15+ Reps
@8-9
11
Wood Chop
3 Sets
15+ Reps
@8-9
12
Hip Adductor (Machine)
3 Sets
15+ Reps
@8-9
Day 4
1
Deadlift (Barbell)
5 Sets
3 Reps
@8-9
2
Standing Shoulder Press (Dumbbell)
3 Sets
3-5 Reps
@8-9
3
Front Squat (Barbell)
4 Sets
8+ Reps
@8-9
4
Chest Press (Machine)
3 Sets
10+ Reps
@8-9
5
Chest Supported Row (Machine)
3 Sets
10+ Reps
@8-9
6
Rear Delt Fly (Machine)
3 Sets
15+ Reps
@8-9
7
Chest Fly (Machine)
3 Sets
15+ Reps
@8-9
8
Dip (Assisted)
3 Sets
15+ Reps
@8-9
9
Chin-Up (Assisted)
3 Sets
15+ Reps
@8-9
10
Lateral Raise (Dumbbell)
3 Sets
15+ Reps
@8-9
11
Shrug (Dumbbell)
3 Sets
15+ Reps
@8-9
12
Hammer Curl
3 Sets
15+ Reps
@8-9
Day 1
1
Squat (Barbell)
5 Sets
3 Reps
@8-9
2
Pendlay Row
3 Sets
3-5 Reps
@8-9
3
Bench Press (Dumbbell)
3 Sets
3-5 Reps
@8-9
4
Arnold Press
4 Sets
8+ Reps
@8-9
5
Good Morning
4 Sets
10+ Reps
@8-9
6
Leg Extension
3 Sets
15+ Reps
@8-9
7
Lying Leg Curl
3 Sets
15+ Reps
@8-9
8
Hip Thrust
3 Sets
15+ Reps
@8-9
9
Seated Calf Raise
3 Sets
15+ Reps
@8-9
10
Abs Crunch (Machine)
3 Sets
15+ Reps
@8-9
11
Wood Chop
3 Sets
15+ Reps
@8-9
12
Hip Abductor (Machine)
3 Sets
15+ Reps
@8-9
Day 2
1
Standing Shoulder Press (Dumbbell)
5 Sets
3 Reps
@8-9
2
Deadlift (Barbell)
3 Sets
3-5 Reps
@8-9
3
Dumbbell Row
4 Sets
8+ Reps
@8-9
4
Incline Bench Press (Dumbbell)
4 Sets
8+ Reps
@8-9
5
Leg Press
3 Sets
10+ Reps
@8-9
6
Rear Delt Fly (Machine)
3 Sets
15+ Reps
@8-9
7
Chest Fly (Machine)
3 Sets
15+ Reps
@8-9
8
Dip (Assisted)
3 Sets
15+ Reps
@8-9
9
Chin-Up (Assisted)
3 Sets
15+ Reps
@8-9
10
Lateral Raise (Dumbbell)
3 Sets
15+ Reps
@8-9
11
Shrug (Dumbbell)
3 Sets
15+ Reps
@8-9
12
Face Pull
3 Sets
15+ Reps
@8-9
Day 3
1
Pendlay Row
5 Sets
3 Reps
@8-9
2
Bench Press (Dumbbell)
5 Sets
3 Reps
@8-9
3
Squat (Barbell)
3 Sets
3-5 Reps
@8-9
4
Romanian Deadlift (Barbell)
4 Sets
8+ Reps
@8-9
5
Shoulder Press (Machine)
3 Sets
10+ Reps
@8-9
6
Leg Extension
3 Sets
15+ Reps
@8-9
7
Lying Leg Curl
3 Sets
15+ Reps
@8-9
8
Hip Thrust
3 Sets
15+ Reps
@8-9
9
Seated Calf Raise
3 Sets
15+ Reps
@8-9
10
Abs Crunch (Machine)
3 Sets
15+ Reps
@8-9
11
Wood Chop
3 Sets
15+ Reps
@8-9
12
Hip Adductor (Machine)
3 Sets
15+ Reps
@8-9
Day 4
1
Deadlift (Barbell)
5 Sets
3 Reps
@8-9
2
Standing Shoulder Press (Dumbbell)
3 Sets
3-5 Reps
@8-9
3
Front Squat (Barbell)
4 Sets
8+ Reps
@8-9
4
Chest Press (Machine)
3 Sets
10+ Reps
@8-9
5
Chest Supported Row (Machine)
3 Sets
10+ Reps
@8-9
6
Rear Delt Fly (Machine)
3 Sets
15+ Reps
@8-9
7
Chest Fly (Machine)
3 Sets
15+ Reps
@8-9
8
Dip (Assisted)
3 Sets
15+ Reps
@8-9
9
Chin-Up (Assisted)
3 Sets
15+ Reps
@8-9
10
Lateral Raise (Dumbbell)
3 Sets
15+ Reps
@8-9
11
Shrug (Dumbbell)
3 Sets
15+ Reps
@8-9
12
Hammer Curl
3 Sets
15+ Reps
@8-9
Day 1
1
Squat (Barbell)
5 Sets
3 Reps
@8-9
2
Pendlay Row
3 Sets
3-5 Reps
@8-9
3
Bench Press (Dumbbell)
3 Sets
3-5 Reps
@8-9
4
Arnold Press
4 Sets
8+ Reps
@8-9
5
Good Morning
4 Sets
10+ Reps
@8-9
6
Leg Extension
3 Sets
15+ Reps
@8-9
7
Lying Leg Curl
3 Sets
15+ Reps
@8-9
8
Hip Thrust
3 Sets
15+ Reps
@8-9
9
Seated Calf Raise
3 Sets
15+ Reps
@8-9
10
Abs Crunch (Machine)
3 Sets
15+ Reps
@8-9
11
Wood Chop
3 Sets
15+ Reps
@8-9
12
Hip Abductor (Machine)
3 Sets
15+ Reps
@8-9
Day 2
1
Standing Shoulder Press (Dumbbell)
5 Sets
3 Reps
@8-9
2
Deadlift (Barbell)
3 Sets
3-5 Reps
@8-9
3
Dumbbell Row
4 Sets
8+ Reps
@8-9
4
Incline Bench Press (Dumbbell)
4 Sets
8+ Reps
@8-9
5
Leg Press
3 Sets
10+ Reps
@8-9
6
Rear Delt Fly (Machine)
3 Sets
15+ Reps
@8-9
7
Chest Fly (Machine)
3 Sets
15+ Reps
@8-9
8
Dip (Assisted)
3 Sets
15+ Reps
@8-9
9
Chin-Up (Assisted)
3 Sets
15+ Reps
@8-9
10
Lateral Raise (Dumbbell)
3 Sets
15+ Reps
@8-9
11
Shrug (Dumbbell)
3 Sets
15+ Reps
@8-9
12
Face Pull
3 Sets
15+ Reps
@8-9
Day 3
1
Pendlay Row
5 Sets
3 Reps
@8-9
2
Bench Press (Dumbbell)
5 Sets
3 Reps
@8-9
3
Squat (Barbell)
3 Sets
3-5 Reps
@8-9
4
Romanian Deadlift (Barbell)
4 Sets
8+ Reps
@8-9
5
Shoulder Press (Machine)
3 Sets
10+ Reps
@8-9
6
Leg Extension
3 Sets
15+ Reps
@8-9
7
Lying Leg Curl
3 Sets
15+ Reps
@8-9
8
Hip Thrust
3 Sets
15+ Reps
@8-9
9
Seated Calf Raise
3 Sets
15+ Reps
@8-9
10
Abs Crunch (Machine)
3 Sets
15+ Reps
@8-9
11
Wood Chop
3 Sets
15+ Reps
@8-9
12
Hip Adductor (Machine)
3 Sets
15+ Reps
@8-9
Day 4
1
Deadlift (Barbell)
5 Sets
3 Reps
@8-9
2
Standing Shoulder Press (Dumbbell)
3 Sets
3-5 Reps
@8-9
3
Front Squat (Barbell)
4 Sets
8+ Reps
@8-9
4
Chest Press (Machine)
3 Sets
10+ Reps
@8-9
5
Chest Supported Row (Machine)
3 Sets
10+ Reps
@8-9
6
Rear Delt Fly (Machine)
3 Sets
15+ Reps
@8-9
7
Chest Fly (Machine)
3 Sets
15+ Reps
@8-9
8
Dip (Assisted)
3 Sets
15+ Reps
@8-9
9
Chin-Up (Assisted)
3 Sets
15+ Reps
@8-9
10
Lateral Raise (Dumbbell)
3 Sets
15+ Reps
@8-9
11
Shrug (Dumbbell)
3 Sets
15+ Reps
@8-9
12
Hammer Curl
3 Sets
15+ Reps
@8-9
Day 1
1
Squat (Barbell)
5 Sets
3 Reps
@8-9
2
Pendlay Row
3 Sets
3-5 Reps
@8-9
3
Bench Press (Dumbbell)
3 Sets
3-5 Reps
@8-9
4
Arnold Press
4 Sets
8+ Reps
@8-9
5
Good Morning
4 Sets
10+ Reps
@8-9
6
Leg Extension
3 Sets
15+ Reps
@8-9
7
Lying Leg Curl
3 Sets
15+ Reps
@8-9
8
Hip Thrust
3 Sets
15+ Reps
@8-9
9
Seated Calf Raise
3 Sets
15+ Reps
@8-9
10
Abs Crunch (Machine)
3 Sets
15+ Reps
@8-9
11
Wood Chop
3 Sets
15+ Reps
@8-9
12
Hip Abductor (Machine)
3 Sets
15+ Reps
@8-9
Day 2
1
Standing Shoulder Press (Dumbbell)
5 Sets
3 Reps
@8-9
2
Deadlift (Barbell)
3 Sets
3-5 Reps
@8-9
3
Dumbbell Row
4 Sets
8+ Reps
@8-9
4
Incline Bench Press (Dumbbell)
4 Sets
8+ Reps
@8-9
5
Leg Press
3 Sets
10+ Reps
@8-9
6
Rear Delt Fly (Machine)
3 Sets
15+ Reps
@8-9
7
Chest Fly (Machine)
3 Sets
15+ Reps
@8-9
8
Dip (Assisted)
3 Sets
15+ Reps
@8-9
9
Chin-Up (Assisted)
3 Sets
15+ Reps
@8-9
10
Lateral Raise (Dumbbell)
3 Sets
15+ Reps
@8-9
11
Shrug (Dumbbell)
3 Sets
15+ Reps
@8-9
12
Face Pull
3 Sets
15+ Reps
@8-9
Day 3
1
Pendlay Row
5 Sets
3 Reps
@8-9
2
Bench Press (Dumbbell)
5 Sets
3 Reps
@8-9
3
Squat (Barbell)
3 Sets
3-5 Reps
@8-9
4
Romanian Deadlift (Barbell)
4 Sets
8+ Reps
@8-9
5
Shoulder Press (Machine)
3 Sets
10+ Reps
@8-9
6
Leg Extension
3 Sets
15+ Reps
@8-9
7
Lying Leg Curl
3 Sets
15+ Reps
@8-9
8
Hip Thrust
3 Sets
15+ Reps
@8-9
9
Seated Calf Raise
3 Sets
15+ Reps
@8-9
10
Abs Crunch (Machine)
3 Sets
15+ Reps
@8-9
11
Wood Chop
3 Sets
15+ Reps
@8-9
12
Hip Adductor (Machine)
3 Sets
15+ Reps
@8-9
Day 4
1
Deadlift (Barbell)
5 Sets
3 Reps
@8-9
2
Standing Shoulder Press (Dumbbell)
3 Sets
3-5 Reps
@8-9
3
Front Squat (Barbell)
4 Sets
8+ Reps
@8-9
4
Chest Press (Machine)
3 Sets
10+ Reps
@8-9
5
Chest Supported Row (Machine)
3 Sets
10+ Reps
@8-9
6
Rear Delt Fly (Machine)
3 Sets
15+ Reps
@8-9
7
Chest Fly (Machine)
3 Sets
15+ Reps
@8-9
8
Dip (Assisted)
3 Sets
15+ Reps
@8-9
9
Chin-Up (Assisted)
3 Sets
15+ Reps
@8-9
10
Lateral Raise (Dumbbell)
3 Sets
15+ Reps
@8-9
11
Shrug (Dumbbell)
3 Sets
15+ Reps
@8-9
12
Hammer Curl
3 Sets
15+ Reps
@8-9
Day 1
1
Squat (Barbell)
5 Sets
3 Reps
@8-9
2
Pendlay Row
3 Sets
3-5 Reps
@8-9
3
Bench Press (Dumbbell)
3 Sets
3-5 Reps
@8-9
4
Arnold Press
4 Sets
8+ Reps
@8-9
5
Good Morning
4 Sets
10+ Reps
@8-9
6
Leg Extension
3 Sets
15+ Reps
@8-9
7
Lying Leg Curl
3 Sets
15+ Reps
@8-9
8
Hip Thrust
3 Sets
15+ Reps
@8-9
9
Seated Calf Raise
3 Sets
15+ Reps
@8-9
10
Abs Crunch (Machine)
3 Sets
15+ Reps
@8-9
11
Wood Chop
3 Sets
15+ Reps
@8-9
12
Hip Abductor (Machine)
3 Sets
15+ Reps
@8-9
Day 2
1
Standing Shoulder Press (Dumbbell)
5 Sets
3 Reps
@8-9
2
Deadlift (Barbell)
3 Sets
3-5 Reps
@8-9
3
Dumbbell Row
4 Sets
8+ Reps
@8-9
4
Incline Bench Press (Dumbbell)
4 Sets
8+ Reps
@8-9
5
Leg Press
3 Sets
10+ Reps
@8-9
6
Rear Delt Fly (Machine)
3 Sets
15+ Reps
@8-9
7
Chest Fly (Machine)
3 Sets
15+ Reps
@8-9
8
Dip (Assisted)
3 Sets
15+ Reps
@8-9
9
Chin-Up (Assisted)
3 Sets
15+ Reps
@8-9
10
Lateral Raise (Dumbbell)
3 Sets
15+ Reps
@8-9
11
Shrug (Dumbbell)
3 Sets
15+ Reps
@8-9
12
Face Pull
3 Sets
15+ Reps
@8-9
Day 3
1
Pendlay Row
5 Sets
3 Reps
@8-9
2
Bench Press (Dumbbell)
5 Sets
3 Reps
@8-9
3
Squat (Barbell)
3 Sets
3-5 Reps
@8-9
4
Romanian Deadlift (Barbell)
4 Sets
8+ Reps
@8-9
5
Shoulder Press (Machine)
3 Sets
10+ Reps
@8-9
6
Leg Extension
3 Sets
15+ Reps
@8-9
7
Lying Leg Curl
3 Sets
15+ Reps
@8-9
8
Hip Thrust
3 Sets
15+ Reps
@8-9
9
Seated Calf Raise
3 Sets
15+ Reps
@8-9
10
Abs Crunch (Machine)
3 Sets
15+ Reps
@8-9
11
Wood Chop
3 Sets
15+ Reps
@8-9
12
Hip Adductor (Machine)
3 Sets
15+ Reps
@8-9
Day 4
1
Deadlift (Barbell)
5 Sets
3 Reps
@8-9
2
Standing Shoulder Press (Dumbbell)
3 Sets
3-5 Reps
@8-9
3
Front Squat (Barbell)
4 Sets
8+ Reps
@8-9
4
Chest Press (Machine)
3 Sets
10+ Reps
@8-9
5
Chest Supported Row (Machine)
3 Sets
10+ Reps
@8-9
6
Rear Delt Fly (Machine)
3 Sets
15+ Reps
@8-9
7
Chest Fly (Machine)
3 Sets
15+ Reps
@8-9
8
Dip (Assisted)
3 Sets
15+ Reps
@8-9
9
Chin-Up (Assisted)
3 Sets
15+ Reps
@8-9
10
Lateral Raise (Dumbbell)
3 Sets
15+ Reps
@8-9
11
Shrug (Dumbbell)
3 Sets
15+ Reps
@8-9
12
Hammer Curl
3 Sets
15+ Reps
@8-9
Day 1
1
Squat (Barbell)
5 Sets
3 Reps
@8-9
2
Pendlay Row
3 Sets
3-5 Reps
@8-9
3
Bench Press (Dumbbell)
3 Sets
3-5 Reps
@8-9
4
Arnold Press
4 Sets
8+ Reps
@8-9
5
Good Morning
4 Sets
10+ Reps
@8-9
6
Leg Extension
3 Sets
15+ Reps
@8-9
7
Lying Leg Curl
3 Sets
15+ Reps
@8-9
8
Hip Thrust
3 Sets
15+ Reps
@8-9
9
Seated Calf Raise
3 Sets
15+ Reps
@8-9
10
Abs Crunch (Machine)
3 Sets
15+ Reps
@8-9
11
Wood Chop
3 Sets
15+ Reps
@8-9
12
Hip Abductor (Machine)
3 Sets
15+ Reps
@8-9
Day 2
1
Standing Shoulder Press (Dumbbell)
5 Sets
3 Reps
@8-9
2
Deadlift (Barbell)
3 Sets
3-5 Reps
@8-9
3
Dumbbell Row
4 Sets
8+ Reps
@8-9
4
Incline Bench Press (Dumbbell)
4 Sets
8+ Reps
@8-9
5
Leg Press
3 Sets
10+ Reps
@8-9
6
Rear Delt Fly (Machine)
3 Sets
15+ Reps
@8-9
7
Chest Fly (Machine)
3 Sets
15+ Reps
@8-9
8
Dip (Assisted)
3 Sets
15+ Reps
@8-9
9
Chin-Up (Assisted)
3 Sets
15+ Reps
@8-9
10
Lateral Raise (Dumbbell)
3 Sets
15+ Reps
@8-9
11
Shrug (Dumbbell)
3 Sets
15+ Reps
@8-9
12
Face Pull
3 Sets
15+ Reps
@8-9
Day 3
1
Pendlay Row
5 Sets
3 Reps
@8-9
2
Bench Press (Dumbbell)
5 Sets
3 Reps
@8-9
3
Squat (Barbell)
3 Sets
3-5 Reps
@8-9
4
Romanian Deadlift (Barbell)
4 Sets
8+ Reps
@8-9
5
Shoulder Press (Machine)
3 Sets
10+ Reps
@8-9
6
Leg Extension
3 Sets
15+ Reps
@8-9
7
Lying Leg Curl
3 Sets
15+ Reps
@8-9
8
Hip Thrust
3 Sets
15+ Reps
@8-9
9
Seated Calf Raise
3 Sets
15+ Reps
@8-9
10
Abs Crunch (Machine)
3 Sets
15+ Reps
@8-9
11
Wood Chop
3 Sets
15+ Reps
@8-9
12
Hip Adductor (Machine)
3 Sets
15+ Reps
@8-9
Day 4
1
Deadlift (Barbell)
5 Sets
3 Reps
@8-9
2
Standing Shoulder Press (Dumbbell)
3 Sets
3-5 Reps
@8-9
3
Front Squat (Barbell)
4 Sets
8+ Reps
@8-9
4
Chest Press (Machine)
3 Sets
10+ Reps
@8-9
5
Chest Supported Row (Machine)
3 Sets
10+ Reps
@8-9
6
Rear Delt Fly (Machine)
3 Sets
15+ Reps
@8-9
7
Chest Fly (Machine)
3 Sets
15+ Reps
@8-9
8
Dip (Assisted)
3 Sets
15+ Reps
@8-9
9
Chin-Up (Assisted)
3 Sets
15+ Reps
@8-9
10
Lateral Raise (Dumbbell)
3 Sets
15+ Reps
@8-9
11
Shrug (Dumbbell)
3 Sets
15+ Reps
@8-9
12
Hammer Curl
3 Sets
15+ Reps
@8-9
Day 1
1
Squat (Barbell)
5 Sets
3 Reps
@8-9
2
Pendlay Row
3 Sets
3-5 Reps
@8-9
3
Bench Press (Dumbbell)
3 Sets
3-5 Reps
@8-9
4
Arnold Press
4 Sets
8+ Reps
@8-9
5
Good Morning
4 Sets
10+ Reps
@8-9
6
Leg Extension
3 Sets
15+ Reps
@8-9
7
Lying Leg Curl
3 Sets
15+ Reps
@8-9
8
Hip Thrust
3 Sets
15+ Reps
@8-9
9
Seated Calf Raise
3 Sets
15+ Reps
@8-9
10
Abs Crunch (Machine)
3 Sets
15+ Reps
@8-9
11
Wood Chop
3 Sets
15+ Reps
@8-9
12
Hip Abductor (Machine)
3 Sets
15+ Reps
@8-9
Day 2
1
Standing Shoulder Press (Dumbbell)
5 Sets
3 Reps
@8-9
2
Deadlift (Barbell)
3 Sets
3-5 Reps
@8-9
3
Dumbbell Row
4 Sets
8+ Reps
@8-9
4
Incline Bench Press (Dumbbell)
4 Sets
8+ Reps
@8-9
5
Leg Press
3 Sets
10+ Reps
@8-9
6
Rear Delt Fly (Machine)
3 Sets
15+ Reps
@8-9
7
Chest Fly (Machine)
3 Sets
15+ Reps
@8-9
8
Dip (Assisted)
3 Sets
15+ Reps
@8-9
9
Chin-Up (Assisted)
3 Sets
15+ Reps
@8-9
10
Lateral Raise (Dumbbell)
3 Sets
15+ Reps
@8-9
11
Shrug (Dumbbell)
3 Sets
15+ Reps
@8-9
12
Face Pull
3 Sets
15+ Reps
@8-9
Day 3
1
Pendlay Row
5 Sets
3 Reps
@8-9
2
Bench Press (Dumbbell)
5 Sets
3 Reps
@8-9
3
Squat (Barbell)
3 Sets
3-5 Reps
@8-9
4
Romanian Deadlift (Barbell)
4 Sets
8+ Reps
@8-9
5
Shoulder Press (Machine)
3 Sets
10+ Reps
@8-9
6
Leg Extension
3 Sets
15+ Reps
@8-9
7
Lying Leg Curl
3 Sets
15+ Reps
@8-9
8
Hip Thrust
3 Sets
15+ Reps
@8-9
9
Seated Calf Raise
3 Sets
15+ Reps
@8-9
10
Abs Crunch (Machine)
3 Sets
15+ Reps
@8-9
11
Wood Chop
3 Sets
15+ Reps
@8-9
12
Hip Adductor (Machine)
3 Sets
15+ Reps
@8-9
Day 4
1
Deadlift (Barbell)
5 Sets
3 Reps
@8-9
2
Standing Shoulder Press (Dumbbell)
3 Sets
3-5 Reps
@8-9
3
Front Squat (Barbell)
4 Sets
8+ Reps
@8-9
4
Chest Press (Machine)
3 Sets
10+ Reps
@8-9
5
Chest Supported Row (Machine)
3 Sets
10+ Reps
@8-9
6
Rear Delt Fly (Machine)
3 Sets
15+ Reps
@8-9
7
Chest Fly (Machine)
3 Sets
15+ Reps
@8-9
8
Dip (Assisted)
3 Sets
15+ Reps
@8-9
9
Chin-Up (Assisted)
3 Sets
15+ Reps
@8-9
10
Lateral Raise (Dumbbell)
3 Sets
15+ Reps
@8-9
11
Shrug (Dumbbell)
3 Sets
15+ Reps
@8-9
12
Hammer Curl
3 Sets
15+ Reps
@8-9
Day 1
1
Squat (Barbell)
5 Sets
3 Reps
@8-9
2
Pendlay Row
3 Sets
3-5 Reps
@8-9
3
Bench Press (Dumbbell)
3 Sets
3-5 Reps
@8-9
4
Arnold Press
4 Sets
8+ Reps
@8-9
5
Good Morning
4 Sets
10+ Reps
@8-9
6
Leg Extension
3 Sets
15+ Reps
@8-9
7
Lying Leg Curl
3 Sets
15+ Reps
@8-9
8
Hip Thrust
3 Sets
15+ Reps
@8-9
9
Seated Calf Raise
3 Sets
15+ Reps
@8-9
10
Abs Crunch (Machine)
3 Sets
15+ Reps
@8-9
11
Wood Chop
3 Sets
15+ Reps
@8-9
12
Hip Abductor (Machine)
3 Sets
15+ Reps
@8-9
Day 2
1
Standing Shoulder Press (Dumbbell)
5 Sets
3 Reps
@8-9
2
Deadlift (Barbell)
3 Sets
3-5 Reps
@8-9
3
Dumbbell Row
4 Sets
8+ Reps
@8-9
4
Incline Bench Press (Dumbbell)
4 Sets
8+ Reps
@8-9
5
Leg Press
3 Sets
10+ Reps
@8-9
6
Rear Delt Fly (Machine)
3 Sets
15+ Reps
@8-9
7
Chest Fly (Machine)
3 Sets
15+ Reps
@8-9
8
Dip (Assisted)
3 Sets
15+ Reps
@8-9
9
Chin-Up (Assisted)
3 Sets
15+ Reps
@8-9
10
Lateral Raise (Dumbbell)
3 Sets
15+ Reps
@8-9
11
Shrug (Dumbbell)
3 Sets
15+ Reps
@8-9
12
Face Pull
3 Sets
15+ Reps
@8-9
Day 3
1
Pendlay Row
5 Sets
3 Reps
@8-9
2
Bench Press (Dumbbell)
5 Sets
3 Reps
@8-9
3
Squat (Barbell)
3 Sets
3-5 Reps
@8-9
4
Romanian Deadlift (Barbell)
4 Sets
8+ Reps
@8-9
5
Shoulder Press (Machine)
3 Sets
10+ Reps
@8-9
6
Leg Extension
3 Sets
15+ Reps
@8-9
7
Lying Leg Curl
3 Sets
15+ Reps
@8-9
8
Hip Thrust
3 Sets
15+ Reps
@8-9
9
Seated Calf Raise
3 Sets
15+ Reps
@8-9
10
Abs Crunch (Machine)
3 Sets
15+ Reps
@8-9
11
Wood Chop
3 Sets
15+ Reps
@8-9
12
Hip Adductor (Machine)
3 Sets
15+ Reps
@8-9
Day 4
1
Deadlift (Barbell)
5 Sets
3 Reps
@8-9
2
Standing Shoulder Press (Dumbbell)
3 Sets
3-5 Reps
@8-9
3
Front Squat (Barbell)
4 Sets
8+ Reps
@8-9
4
Chest Press (Machine)
3 Sets
10+ Reps
@8-9
5
Chest Supported Row (Machine)
3 Sets
10+ Reps
@8-9
6
Rear Delt Fly (Machine)
3 Sets
15+ Reps
@8-9
7
Chest Fly (Machine)
3 Sets
15+ Reps
@8-9
8
Dip (Assisted)
3 Sets
15+ Reps
@8-9
9
Chin-Up (Assisted)
3 Sets
15+ Reps
@8-9
10
Lateral Raise (Dumbbell)
3 Sets
15+ Reps
@8-9
11
Shrug (Dumbbell)
3 Sets
15+ Reps
@8-9
12
Hammer Curl
3 Sets
15+ Reps
@8-9