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Hellwalker (Powerlifting/Building) (DoomGuy Inspired lift)
by Cameron J O’Neal
89 athletes joined
Program Description
PUSH/ PULL/ LEGS Program This Program is designed for full body coordination aswell as for just getting big enough to run through a wall. The program is based of the doom slayer, he has crazy proportions all over so this program will be focused on high level exercises and great performance compound movements NOTE Be sure to check in with sleep, nutrition and cardio to keep all muscles developing and working properly while not in the gym I would highly recommend that you throw in some (Close Grig Conventional Squats HEEL ELEVATED) and the Guillotine Press for just better leg and chest movements THINGS TO KNOW BEFORE TRAINING If wanting Forearm and Dips for further Hypertrophy, in between workouts Via Super Sets or during Rest day (optional) If mainly Strength Trainer Change Workouts to main workouts Bench, Squats, and deadlifts on the muscle groups they work Chest, Triceps, and legs needed 2 times a week to enhance muscle mass and overall muscular performance and look In order to increase muscle mass you must find out basic daily calorie intake and add 200- 300 calories in order to gain muscle mass but if wanting to lose mass the subtract 200- 300 calories Muscle doesn’t get built while in the weight room, muscle grows and gains mass while resting and sleeping. sleep and water are the most important components when lifting weights Best YouTubers to watch for further improvement is Bald-Omni Man, Natural Hypertrophy, Trent Twins, and most bodybuilders The Final Answer will most likely change over time with either major or minor improvements. Make change to it if necessary. LASTLY (HEAVY AND CONTROLLED)
Program Overview
Level
Intermediate, Advanced
Goal
Powerlifting, Powerbuilding, Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Jan 04, 2024 02:08
Last Edited
Jun 15, 2024 06:26
down_app
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
3 Sets
8-12 Reps
8-12 Reps
@8.5
2
Lateral Raise (Dumbbell)
1 Set
2 Sets
15-20 Reps
15-20 Reps
@8
@8.5
3
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@9.5
@10
4
Single Arm Tricep Extension (Cable)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
5A
Dip (Bodyweight)
1 Set
1 Set
20 Reps
25 Reps
@9.5
@10
5B
Abs Crunch (Weighted)
1 Set
1 Set
20 Reps
25 Reps
@9.5
@10
Day 2
1
Preacher Curl (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8.5
@9
2
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
12-20 Reps
@8.5
@9
@9.5
@10
3
Romanian Deadlift (Barbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@10
4
Bent Over Row (Barbell, Paused)
1 Set
3 Sets
8-12 Reps
8-12 Reps
@10
5A
Hanging Leg Raise
1 Set
1 Set
25-30 Reps
25-30 Reps
@10
5B
Shrug (Dumbbell)
1 Set
1 Set
20-25 Reps
20-25 Reps
@10
Day 3
1
Leg Press
3 Sets
8-10 Reps
@9
2
Hack Squat
4 Sets
10-12 Reps
@9.5
3A
Hanging Leg Raise
2 Sets
25-35 Reps
@9.5
3B
Shrug (Dumbbell)
2 Sets
15-20 Reps
@8.5
4
Leg Curl
4 Sets
10-15 Reps
@9
5
Leg Extension
3 Sets
8-10 Reps
@9.5
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@8.5
@9
@9.5
@10
2
Cable Crossover
3 Sets
12-16 Reps
@9
3A
Front Raise
3 Sets
15-20 Reps
@8.5
3B
Hanging Leg Raise
1 Set
1 Set
20-30 Reps
20-30 Reps
@10
4
Larsen Press (Barbell)
3 Sets
8-10 Reps
@9.5
5
Lateral Raise (Dumbbell)
4 Sets
10-14 Reps
@8
Day 5
1
Hammer Curl
4 Sets
10-12 Reps
@8.5
2
Bicep Curl (Cable)
3 Sets
8-12 Reps
@9.5
3A
Lat Pulldown
4 Sets
10-15 Reps
@7.5
3B
Single Arm High Row (Cable)
2 Sets
2 Sets
10-15 Reps
10-15 Reps
@8
@8.5
4
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
5
Single Arm Tricep Extension (Cable)
2 Sets
8-10 Reps
@9.5
Day 6
1
Leg Press
3 Sets
8-10 Reps
@9
2
Hack Squat
4 Sets
10-12 Reps
@9.5
3A
Hanging Leg Raise
2 Sets
25-35 Reps
@9.5
3B
Shrug (Dumbbell)
2 Sets
15-20 Reps
@8.5
4
Leg Curl
4 Sets
10-15 Reps
@9
5
Leg Extension
3 Sets
8-10 Reps
@9.5
Day 1
1
Bench Press (Dumbbell)
1 Set
3 Sets
8-12 Reps
8-12 Reps
@8.5
2
Lateral Raise (Dumbbell)
1 Set
2 Sets
15-20 Reps
15-20 Reps
@8
@8.5
3
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@9.5
@10
4
Single Arm Tricep Extension (Cable)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
5A
Dip (Bodyweight)
1 Set
1 Set
20 Reps
25 Reps
@9.5
@10
5B
Abs Crunch (Weighted)
1 Set
1 Set
20 Reps
25 Reps
@9.5
@10
Day 2
1
Preacher Curl (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8.5
@9
2
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
12-20 Reps
@8.5
@9
@9.5
@10
3
Romanian Deadlift (Barbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@10
4
Bent Over Row (Barbell, Paused)
1 Set
3 Sets
8-12 Reps
8-12 Reps
@10
5A
Hanging Leg Raise
1 Set
1 Set
25-30 Reps
25-30 Reps
@10
5B
Shrug (Dumbbell)
1 Set
1 Set
20-25 Reps
20-25 Reps
@10
Day 3
1
Leg Press
3 Sets
8-10 Reps
@9
2
Hack Squat
4 Sets
10-12 Reps
@9.5
3A
Hanging Leg Raise
2 Sets
25-35 Reps
@9.5
3B
Shrug (Dumbbell)
2 Sets
15-20 Reps
@8.5
4
Leg Curl
4 Sets
10-15 Reps
@9
5
Leg Extension
3 Sets
8-10 Reps
@9.5
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@8.5
@9
@9.5
@10
2
Cable Crossover
3 Sets
12-16 Reps
@9
3A
Front Raise
3 Sets
15-20 Reps
@8.5
3B
Hanging Leg Raise
1 Set
1 Set
20-30 Reps
20-30 Reps
@10
4
Larsen Press (Barbell)
3 Sets
8-10 Reps
@9.5
5
Lateral Raise (Dumbbell)
4 Sets
10-14 Reps
@8
Day 5
1
Hammer Curl
4 Sets
10-12 Reps
@8.5
2
Bicep Curl (Cable)
3 Sets
8-12 Reps
@9.5
3A
Lat Pulldown
4 Sets
10-15 Reps
@7.5
3B
Single Arm High Row (Cable)
2 Sets
2 Sets
10-15 Reps
10-15 Reps
@8
@8.5
4
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
5
Single Arm Tricep Extension (Cable)
2 Sets
8-10 Reps
@9.5
Day 6
1
Leg Press
3 Sets
8-10 Reps
@9
2
Hack Squat
4 Sets
10-12 Reps
@9.5
3A
Hanging Leg Raise
2 Sets
25-35 Reps
@9.5
3B
Shrug (Dumbbell)
2 Sets
15-20 Reps
@8.5
4
Leg Curl
4 Sets
10-15 Reps
@9
5
Leg Extension
3 Sets
8-10 Reps
@9.5
Day 1
1
Bench Press (Dumbbell)
1 Set
3 Sets
8-12 Reps
8-12 Reps
@8.5
2
Lateral Raise (Dumbbell)
1 Set
2 Sets
15-20 Reps
15-20 Reps
@8
@8.5
3
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@9.5
@10
4
Single Arm Tricep Extension (Cable)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
5A
Dip (Bodyweight)
1 Set
1 Set
20 Reps
25 Reps
@9.5
@10
5B
Abs Crunch (Weighted)
1 Set
1 Set
20 Reps
25 Reps
@9.5
@10
Day 2
1
Preacher Curl (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8.5
@9
2
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
12-20 Reps
@8.5
@9
@9.5
@10
3
Romanian Deadlift (Barbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@10
4
Bent Over Row (Barbell, Paused)
1 Set
3 Sets
8-12 Reps
8-12 Reps
@10
5A
Hanging Leg Raise
1 Set
1 Set
25-30 Reps
25-30 Reps
@10
5B
Shrug (Dumbbell)
1 Set
1 Set
20-25 Reps
20-25 Reps
@10
Day 3
1
Leg Press
3 Sets
8-10 Reps
@9
2
Hack Squat
4 Sets
10-12 Reps
@9.5
3A
Hanging Leg Raise
2 Sets
25-35 Reps
@9.5
3B
Shrug (Dumbbell)
2 Sets
15-20 Reps
@8.5
4
Leg Curl
4 Sets
10-15 Reps
@9
5
Leg Extension
3 Sets
8-10 Reps
@9.5
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@8.5
@9
@9.5
@10
2
Cable Crossover
3 Sets
12-16 Reps
@9
3A
Front Raise
3 Sets
15-20 Reps
@8.5
3B
Hanging Leg Raise
1 Set
1 Set
20-30 Reps
20-30 Reps
@10
4
Larsen Press (Barbell)
3 Sets
8-10 Reps
@9.5
5
Lateral Raise (Dumbbell)
4 Sets
10-14 Reps
@8
Day 5
1
Hammer Curl
4 Sets
10-12 Reps
@8.5
2
Bicep Curl (Cable)
3 Sets
8-12 Reps
@9.5
3A
Lat Pulldown
4 Sets
10-15 Reps
@7.5
3B
Single Arm High Row (Cable)
2 Sets
2 Sets
10-15 Reps
10-15 Reps
@8
@8.5
4
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
5
Single Arm Tricep Extension (Cable)
2 Sets
8-10 Reps
@9.5
Day 6
1
Leg Press
3 Sets
8-10 Reps
@9
2
Hack Squat
4 Sets
10-12 Reps
@9.5
3A
Hanging Leg Raise
2 Sets
25-35 Reps
@9.5
3B
Shrug (Dumbbell)
2 Sets
15-20 Reps
@8.5
4
Leg Curl
4 Sets
10-15 Reps
@9
5
Leg Extension
3 Sets
8-10 Reps
@9.5
Day 1
1
Bench Press (Dumbbell)
1 Set
3 Sets
8-12 Reps
8-12 Reps
@8.5
2
Lateral Raise (Dumbbell)
1 Set
2 Sets
15-20 Reps
15-20 Reps
@8
@8.5
3
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@9.5
@10
4
Single Arm Tricep Extension (Cable)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
5A
Dip (Bodyweight)
1 Set
1 Set
20 Reps
25 Reps
@9.5
@10
5B
Abs Crunch (Weighted)
1 Set
1 Set
20 Reps
25 Reps
@9.5
@10
Day 2
1
Preacher Curl (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8.5
@9
2
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
12-20 Reps
@8.5
@9
@9.5
@10
3
Romanian Deadlift (Barbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@10
4
Bent Over Row (Barbell, Paused)
1 Set
3 Sets
8-12 Reps
8-12 Reps
@10
5A
Hanging Leg Raise
1 Set
1 Set
25-30 Reps
25-30 Reps
@10
5B
Shrug (Dumbbell)
1 Set
1 Set
20-25 Reps
20-25 Reps
@10
Day 3
1
Leg Press
3 Sets
8-10 Reps
@9
2
Hack Squat
4 Sets
10-12 Reps
@9.5
3A
Hanging Leg Raise
2 Sets
25-35 Reps
@9.5
3B
Shrug (Dumbbell)
2 Sets
15-20 Reps
@8.5
4
Leg Curl
4 Sets
10-15 Reps
@9
5
Leg Extension
3 Sets
8-10 Reps
@9.5
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@8.5
@9
@9.5
@10
2
Cable Crossover
3 Sets
12-16 Reps
@9
3A
Front Raise
3 Sets
15-20 Reps
@8.5
3B
Hanging Leg Raise
1 Set
1 Set
20-30 Reps
20-30 Reps
@10
4
Larsen Press (Barbell)
3 Sets
8-10 Reps
@9.5
5
Lateral Raise (Dumbbell)
4 Sets
10-14 Reps
@8
Day 5
1
Hammer Curl
4 Sets
10-12 Reps
@8.5
2
Bicep Curl (Cable)
3 Sets
8-12 Reps
@9.5
3A
Lat Pulldown
4 Sets
10-15 Reps
@7.5
3B
Single Arm High Row (Cable)
2 Sets
2 Sets
10-15 Reps
10-15 Reps
@8
@8.5
4
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
5
Single Arm Tricep Extension (Cable)
2 Sets
8-10 Reps
@9.5
Day 6
1
Leg Press
3 Sets
8-10 Reps
@9
2
Hack Squat
4 Sets
10-12 Reps
@9.5
3A
Hanging Leg Raise
2 Sets
25-35 Reps
@9.5
3B
Shrug (Dumbbell)
2 Sets
15-20 Reps
@8.5
4
Leg Curl
4 Sets
10-15 Reps
@9
5
Leg Extension
3 Sets
8-10 Reps
@9.5
Day 1
1
Bench Press (Dumbbell)
1 Set
3 Sets
8-12 Reps
8-12 Reps
@8.5
2
Lateral Raise (Dumbbell)
1 Set
2 Sets
15-20 Reps
15-20 Reps
@8
@8.5
3
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@9.5
@10
4
Single Arm Tricep Extension (Cable)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
5A
Dip (Bodyweight)
1 Set
1 Set
20 Reps
25 Reps
@9.5
@10
5B
Abs Crunch (Weighted)
1 Set
1 Set
20 Reps
25 Reps
@9.5
@10
Day 2
1
Preacher Curl (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8.5
@9
2
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
12-20 Reps
@8.5
@9
@9.5
@10
3
Romanian Deadlift (Barbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@10
4
Bent Over Row (Barbell, Paused)
1 Set
3 Sets
8-12 Reps
8-12 Reps
@10
5A
Hanging Leg Raise
1 Set
1 Set
25-30 Reps
25-30 Reps
@10
5B
Shrug (Dumbbell)
1 Set
1 Set
20-25 Reps
20-25 Reps
@10
Day 3
1
Leg Press
3 Sets
8-10 Reps
@9
2
Hack Squat
4 Sets
10-12 Reps
@9.5
3A
Hanging Leg Raise
2 Sets
25-35 Reps
@9.5
3B
Shrug (Dumbbell)
2 Sets
15-20 Reps
@8.5
4
Leg Curl
4 Sets
10-15 Reps
@9
5
Leg Extension
3 Sets
8-10 Reps
@9.5
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@8.5
@9
@9.5
@10
2
Cable Crossover
3 Sets
12-16 Reps
@9
3A
Front Raise
3 Sets
15-20 Reps
@8.5
3B
Hanging Leg Raise
1 Set
1 Set
20-30 Reps
20-30 Reps
@10
4
Larsen Press (Barbell)
3 Sets
8-10 Reps
@9.5
5
Lateral Raise (Dumbbell)
4 Sets
10-14 Reps
@8
Day 5
1
Hammer Curl
4 Sets
10-12 Reps
@8.5
2
Bicep Curl (Cable)
3 Sets
8-12 Reps
@9.5
3A
Lat Pulldown
4 Sets
10-15 Reps
@7.5
3B
Single Arm High Row (Cable)
2 Sets
2 Sets
10-15 Reps
10-15 Reps
@8
@8.5
4
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
5
Single Arm Tricep Extension (Cable)
2 Sets
8-10 Reps
@9.5
Day 6
1
Leg Press
3 Sets
8-10 Reps
@9
2
Hack Squat
4 Sets
10-12 Reps
@9.5
3A
Hanging Leg Raise
2 Sets
25-35 Reps
@9.5
3B
Shrug (Dumbbell)
2 Sets
15-20 Reps
@8.5
4
Leg Curl
4 Sets
10-15 Reps
@9
5
Leg Extension
3 Sets
8-10 Reps
@9.5
Day 1
1
Bench Press (Dumbbell)
1 Set
3 Sets
8-12 Reps
8-12 Reps
@8.5
2
Lateral Raise (Dumbbell)
1 Set
2 Sets
15-20 Reps
15-20 Reps
@8
@8.5
3
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@9.5
@10
4
Single Arm Tricep Extension (Cable)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
5A
Dip (Bodyweight)
1 Set
1 Set
20 Reps
25 Reps
@9.5
@10
5B
Abs Crunch (Weighted)
1 Set
1 Set
20 Reps
25 Reps
@9.5
@10
Day 2
1
Preacher Curl (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8.5
@9
2
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
12-20 Reps
@8.5
@9
@9.5
@10
3
Romanian Deadlift (Barbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@10
4
Bent Over Row (Barbell, Paused)
1 Set
3 Sets
8-12 Reps
8-12 Reps
@10
5A
Hanging Leg Raise
1 Set
1 Set
25-30 Reps
25-30 Reps
@10
5B
Shrug (Dumbbell)
1 Set
1 Set
20-25 Reps
20-25 Reps
@10
Day 3
1
Leg Press
3 Sets
8-10 Reps
@9
2
Hack Squat
4 Sets
10-12 Reps
@9.5
3A
Hanging Leg Raise
2 Sets
25-35 Reps
@9.5
3B
Shrug (Dumbbell)
2 Sets
15-20 Reps
@8.5
4
Leg Curl
4 Sets
10-15 Reps
@9
5
Leg Extension
3 Sets
8-10 Reps
@9.5
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@8.5
@9
@9.5
@10
2
Cable Crossover
3 Sets
12-16 Reps
@9
3A
Front Raise
3 Sets
15-20 Reps
@8.5
3B
Hanging Leg Raise
1 Set
1 Set
20-30 Reps
20-30 Reps
@10
4
Larsen Press (Barbell)
3 Sets
8-10 Reps
@9.5
5
Lateral Raise (Dumbbell)
4 Sets
10-14 Reps
@8
Day 5
1
Hammer Curl
4 Sets
10-12 Reps
@8.5
2
Bicep Curl (Cable)
3 Sets
8-12 Reps
@9.5
3A
Lat Pulldown
4 Sets
10-15 Reps
@7.5
3B
Single Arm High Row (Cable)
2 Sets
2 Sets
10-15 Reps
10-15 Reps
@8
@8.5
4
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
5
Single Arm Tricep Extension (Cable)
2 Sets
8-10 Reps
@9.5
Day 6
1
Leg Press
3 Sets
8-10 Reps
@9
2
Hack Squat
4 Sets
10-12 Reps
@9.5
3A
Hanging Leg Raise
2 Sets
25-35 Reps
@9.5
3B
Shrug (Dumbbell)
2 Sets
15-20 Reps
@8.5
4
Leg Curl
4 Sets
10-15 Reps
@9
5
Leg Extension
3 Sets
8-10 Reps
@9.5
Day 1
1
Bench Press (Dumbbell)
1 Set
3 Sets
8-12 Reps
8-12 Reps
@8.5
2
Lateral Raise (Dumbbell)
1 Set
2 Sets
15-20 Reps
15-20 Reps
@8
@8.5
3
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@9.5
@10
4
Single Arm Tricep Extension (Cable)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
5A
Dip (Bodyweight)
1 Set
1 Set
20 Reps
25 Reps
@9.5
@10
5B
Abs Crunch (Weighted)
1 Set
1 Set
20 Reps
25 Reps
@9.5
@10
Day 2
1
Preacher Curl (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8.5
@9
2
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
12-20 Reps
@8.5
@9
@9.5
@10
3
Romanian Deadlift (Barbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@10
4
Bent Over Row (Barbell, Paused)
1 Set
3 Sets
8-12 Reps
8-12 Reps
@10
5A
Hanging Leg Raise
1 Set
1 Set
25-30 Reps
25-30 Reps
@10
5B
Shrug (Dumbbell)
1 Set
1 Set
20-25 Reps
20-25 Reps
@10
Day 3
1
Leg Press
3 Sets
8-10 Reps
@9
2
Hack Squat
4 Sets
10-12 Reps
@9.5
3A
Hanging Leg Raise
2 Sets
25-35 Reps
@9.5
3B
Shrug (Dumbbell)
2 Sets
15-20 Reps
@8.5
4
Leg Curl
4 Sets
10-15 Reps
@9
5
Leg Extension
3 Sets
8-10 Reps
@9.5
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@8.5
@9
@9.5
@10
2
Cable Crossover
3 Sets
12-16 Reps
@9
3A
Front Raise
3 Sets
15-20 Reps
@8.5
3B
Hanging Leg Raise
1 Set
1 Set
20-30 Reps
20-30 Reps
@10
4
Larsen Press (Barbell)
3 Sets
8-10 Reps
@9.5
5
Lateral Raise (Dumbbell)
4 Sets
10-14 Reps
@8
Day 5
1
Hammer Curl
4 Sets
10-12 Reps
@8.5
2
Bicep Curl (Cable)
3 Sets
8-12 Reps
@9.5
3A
Lat Pulldown
4 Sets
10-15 Reps
@7.5
3B
Single Arm High Row (Cable)
2 Sets
2 Sets
10-15 Reps
10-15 Reps
@8
@8.5
4
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
5
Single Arm Tricep Extension (Cable)
2 Sets
8-10 Reps
@9.5
Day 6
1
Leg Press
3 Sets
8-10 Reps
@9
2
Hack Squat
4 Sets
10-12 Reps
@9.5
3A
Hanging Leg Raise
2 Sets
25-35 Reps
@9.5
3B
Shrug (Dumbbell)
2 Sets
15-20 Reps
@8.5
4
Leg Curl
4 Sets
10-15 Reps
@9
5
Leg Extension
3 Sets
8-10 Reps
@9.5
Day 1
1
Bench Press (Dumbbell)
1 Set
3 Sets
8-12 Reps
8-12 Reps
@8.5
2
Lateral Raise (Dumbbell)
1 Set
2 Sets
15-20 Reps
15-20 Reps
@8
@8.5
3
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@9.5
@10
4
Single Arm Tricep Extension (Cable)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
5A
Dip (Bodyweight)
1 Set
1 Set
20 Reps
25 Reps
@9.5
@10
5B
Abs Crunch (Weighted)
1 Set
1 Set
20 Reps
25 Reps
@9.5
@10
Day 2
1
Preacher Curl (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8.5
@9
2
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
12-20 Reps
@8.5
@9
@9.5
@10
3
Romanian Deadlift (Barbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@10
4
Bent Over Row (Barbell, Paused)
1 Set
3 Sets
8-12 Reps
8-12 Reps
@10
5A
Hanging Leg Raise
1 Set
1 Set
25-30 Reps
25-30 Reps
@10
5B
Shrug (Dumbbell)
1 Set
1 Set
20-25 Reps
20-25 Reps
@10
Day 3
1
Leg Press
3 Sets
8-10 Reps
@9
2
Hack Squat
4 Sets
10-12 Reps
@9.5
3A
Hanging Leg Raise
2 Sets
25-35 Reps
@9.5
3B
Shrug (Dumbbell)
2 Sets
15-20 Reps
@8.5
4
Leg Curl
4 Sets
10-15 Reps
@9
5
Leg Extension
3 Sets
8-10 Reps
@9.5
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@8.5
@9
@9.5
@10
2
Cable Crossover
3 Sets
12-16 Reps
@9
3A
Front Raise
3 Sets
15-20 Reps
@8.5
3B
Hanging Leg Raise
1 Set
1 Set
20-30 Reps
20-30 Reps
@10
4
Larsen Press (Barbell)
3 Sets
8-10 Reps
@9.5
5
Lateral Raise (Dumbbell)
4 Sets
10-14 Reps
@8
Day 5
1
Hammer Curl
4 Sets
10-12 Reps
@8.5
2
Bicep Curl (Cable)
3 Sets
8-12 Reps
@9.5
3A
Lat Pulldown
4 Sets
10-15 Reps
@7.5
3B
Single Arm High Row (Cable)
2 Sets
2 Sets
10-15 Reps
10-15 Reps
@8
@8.5
4
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
5
Single Arm Tricep Extension (Cable)
2 Sets
8-10 Reps
@9.5
Day 6
1
Leg Press
3 Sets
8-10 Reps
@9
2
Hack Squat
4 Sets
10-12 Reps
@9.5
3A
Hanging Leg Raise
2 Sets
25-35 Reps
@9.5
3B
Shrug (Dumbbell)
2 Sets
15-20 Reps
@8.5
4
Leg Curl
4 Sets
10-15 Reps
@9
5
Leg Extension
3 Sets
8-10 Reps
@9.5
Day 1
1
Bench Press (Dumbbell)
1 Set
3 Sets
8-12 Reps
8-12 Reps
@8.5
2
Lateral Raise (Dumbbell)
1 Set
2 Sets
15-20 Reps
15-20 Reps
@8
@8.5
3
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@9.5
@10
4
Single Arm Tricep Extension (Cable)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
5A
Dip (Bodyweight)
1 Set
1 Set
20 Reps
25 Reps
@9.5
@10
5B
Abs Crunch (Weighted)
1 Set
1 Set
20 Reps
25 Reps
@9.5
@10
Day 2
1
Preacher Curl (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8.5
@9
2
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
12-20 Reps
@8.5
@9
@9.5
@10
3
Romanian Deadlift (Barbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@10
4
Bent Over Row (Barbell, Paused)
1 Set
3 Sets
8-12 Reps
8-12 Reps
@10
5A
Hanging Leg Raise
1 Set
1 Set
25-30 Reps
25-30 Reps
@10
5B
Shrug (Dumbbell)
1 Set
1 Set
20-25 Reps
20-25 Reps
@10
Day 3
1
Leg Press
3 Sets
8-10 Reps
@9
2
Hack Squat
4 Sets
10-12 Reps
@9.5
3A
Hanging Leg Raise
2 Sets
25-35 Reps
@9.5
3B
Shrug (Dumbbell)
2 Sets
15-20 Reps
@8.5
4
Leg Curl
4 Sets
10-15 Reps
@9
5
Leg Extension
3 Sets
8-10 Reps
@9.5
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@8.5
@9
@9.5
@10
2
Cable Crossover
3 Sets
12-16 Reps
@9
3A
Front Raise
3 Sets
15-20 Reps
@8.5
3B
Hanging Leg Raise
1 Set
1 Set
20-30 Reps
20-30 Reps
@10
4
Larsen Press (Barbell)
3 Sets
8-10 Reps
@9.5
5
Lateral Raise (Dumbbell)
4 Sets
10-14 Reps
@8
Day 5
1
Hammer Curl
4 Sets
10-12 Reps
@8.5
2
Bicep Curl (Cable)
3 Sets
8-12 Reps
@9.5
3A
Lat Pulldown
4 Sets
10-15 Reps
@7.5
3B
Single Arm High Row (Cable)
2 Sets
2 Sets
10-15 Reps
10-15 Reps
@8
@8.5
4
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
5
Single Arm Tricep Extension (Cable)
2 Sets
8-10 Reps
@9.5
Day 6
1
Leg Press
3 Sets
8-10 Reps
@9
2
Hack Squat
4 Sets
10-12 Reps
@9.5
3A
Hanging Leg Raise
2 Sets
25-35 Reps
@9.5
3B
Shrug (Dumbbell)
2 Sets
15-20 Reps
@8.5
4
Leg Curl
4 Sets
10-15 Reps
@9
5
Leg Extension
3 Sets
8-10 Reps
@9.5
Day 1
1
Bench Press (Dumbbell)
1 Set
3 Sets
8-12 Reps
8-12 Reps
@8.5
2
Lateral Raise (Dumbbell)
1 Set
2 Sets
15-20 Reps
15-20 Reps
@8
@8.5
3
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@9.5
@10
4
Single Arm Tricep Extension (Cable)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
5A
Dip (Bodyweight)
1 Set
1 Set
20 Reps
25 Reps
@9.5
@10
5B
Abs Crunch (Weighted)
1 Set
1 Set
20 Reps
25 Reps
@9.5
@10
Day 2
1
Preacher Curl (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8.5
@9
2
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
12-20 Reps
@8.5
@9
@9.5
@10
3
Romanian Deadlift (Barbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@10
4
Bent Over Row (Barbell, Paused)
1 Set
3 Sets
8-12 Reps
8-12 Reps
@10
5A
Hanging Leg Raise
1 Set
1 Set
25-30 Reps
25-30 Reps
@10
5B
Shrug (Dumbbell)
1 Set
1 Set
20-25 Reps
20-25 Reps
@10
Day 3
1
Leg Press
3 Sets
8-10 Reps
@9
2
Hack Squat
4 Sets
10-12 Reps
@9.5
3A
Hanging Leg Raise
2 Sets
25-35 Reps
@9.5
3B
Shrug (Dumbbell)
2 Sets
15-20 Reps
@8.5
4
Leg Curl
4 Sets
10-15 Reps
@9
5
Leg Extension
3 Sets
8-10 Reps
@9.5
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@8.5
@9
@9.5
@10
2
Cable Crossover
3 Sets
12-16 Reps
@9
3A
Front Raise
3 Sets
15-20 Reps
@8.5
3B
Hanging Leg Raise
1 Set
1 Set
20-30 Reps
20-30 Reps
@10
4
Larsen Press (Barbell)
3 Sets
8-10 Reps
@9.5
5
Lateral Raise (Dumbbell)
4 Sets
10-14 Reps
@8
Day 5
1
Hammer Curl
4 Sets
10-12 Reps
@8.5
2
Bicep Curl (Cable)
3 Sets
8-12 Reps
@9.5
3A
Lat Pulldown
4 Sets
10-15 Reps
@7.5
3B
Single Arm High Row (Cable)
2 Sets
2 Sets
10-15 Reps
10-15 Reps
@8
@8.5
4
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
5
Single Arm Tricep Extension (Cable)
2 Sets
8-10 Reps
@9.5
Day 6
1
Leg Press
3 Sets
8-10 Reps
@9
2
Hack Squat
4 Sets
10-12 Reps
@9.5
3A
Hanging Leg Raise
2 Sets
25-35 Reps
@9.5
3B
Shrug (Dumbbell)
2 Sets
15-20 Reps
@8.5
4
Leg Curl
4 Sets
10-15 Reps
@9
5
Leg Extension
3 Sets
8-10 Reps
@9.5
Day 1
1
Bench Press (Dumbbell)
1 Set
3 Sets
8-12 Reps
8-12 Reps
@8.5
2
Lateral Raise (Dumbbell)
1 Set
2 Sets
15-20 Reps
15-20 Reps
@8
@8.5
3
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@9.5
@10
4
Single Arm Tricep Extension (Cable)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
5A
Dip (Bodyweight)
1 Set
1 Set
20 Reps
25 Reps
@9.5
@10
5B
Abs Crunch (Weighted)
1 Set
1 Set
20 Reps
25 Reps
@9.5
@10
Day 2
1
Preacher Curl (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8.5
@9
2
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
12-20 Reps
@8.5
@9
@9.5
@10
3
Romanian Deadlift (Barbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@10
4
Bent Over Row (Barbell, Paused)
1 Set
3 Sets
8-12 Reps
8-12 Reps
@10
5A
Hanging Leg Raise
1 Set
1 Set
25-30 Reps
25-30 Reps
@10
5B
Shrug (Dumbbell)
1 Set
1 Set
20-25 Reps
20-25 Reps
@10
Day 3
1
Leg Press
3 Sets
8-10 Reps
@9
2
Hack Squat
4 Sets
10-12 Reps
@9.5
3A
Hanging Leg Raise
2 Sets
25-35 Reps
@9.5
3B
Shrug (Dumbbell)
2 Sets
15-20 Reps
@8.5
4
Leg Curl
4 Sets
10-15 Reps
@9
5
Leg Extension
3 Sets
8-10 Reps
@9.5
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@8.5
@9
@9.5
@10
2
Cable Crossover
3 Sets
12-16 Reps
@9
3A
Front Raise
3 Sets
15-20 Reps
@8.5
3B
Hanging Leg Raise
1 Set
1 Set
20-30 Reps
20-30 Reps
@10
4
Larsen Press (Barbell)
3 Sets
8-10 Reps
@9.5
5
Lateral Raise (Dumbbell)
4 Sets
10-14 Reps
@8
Day 5
1
Hammer Curl
4 Sets
10-12 Reps
@8.5
2
Bicep Curl (Cable)
3 Sets
8-12 Reps
@9.5
3A
Lat Pulldown
4 Sets
10-15 Reps
@7.5
3B
Single Arm High Row (Cable)
2 Sets
2 Sets
10-15 Reps
10-15 Reps
@8
@8.5
4
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
5
Single Arm Tricep Extension (Cable)
2 Sets
8-10 Reps
@9.5
Day 6
1
Leg Press
3 Sets
8-10 Reps
@9
2
Hack Squat
4 Sets
10-12 Reps
@9.5
3A
Hanging Leg Raise
2 Sets
25-35 Reps
@9.5
3B
Shrug (Dumbbell)
2 Sets
15-20 Reps
@8.5
4
Leg Curl
4 Sets
10-15 Reps
@9
5
Leg Extension
3 Sets
8-10 Reps
@9.5
Day 1
1
Bench Press (Dumbbell)
1 Set
3 Sets
8-12 Reps
8-12 Reps
@8.5
2
Lateral Raise (Dumbbell)
1 Set
2 Sets
15-20 Reps
15-20 Reps
@8
@8.5
3
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@9.5
@10
4
Single Arm Tricep Extension (Cable)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
5A
Dip (Bodyweight)
1 Set
1 Set
20 Reps
25 Reps
@9.5
@10
5B
Abs Crunch (Weighted)
1 Set
1 Set
20 Reps
25 Reps
@9.5
@10
Day 2
1
Preacher Curl (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8.5
@9
2
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
12-20 Reps
@8.5
@9
@9.5
@10
3
Romanian Deadlift (Barbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@10
4
Bent Over Row (Barbell, Paused)
1 Set
3 Sets
8-12 Reps
8-12 Reps
@10
5A
Hanging Leg Raise
1 Set
1 Set
25-30 Reps
25-30 Reps
@10
5B
Shrug (Dumbbell)
1 Set
1 Set
20-25 Reps
20-25 Reps
@10
Day 3
1
Leg Press
3 Sets
8-10 Reps
@9
2
Hack Squat
4 Sets
10-12 Reps
@9.5
3A
Hanging Leg Raise
2 Sets
25-35 Reps
@9.5
3B
Shrug (Dumbbell)
2 Sets
15-20 Reps
@8.5
4
Leg Curl
4 Sets
10-15 Reps
@9
5
Leg Extension
3 Sets
8-10 Reps
@9.5
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@8.5
@9
@9.5
@10
2
Cable Crossover
3 Sets
12-16 Reps
@9
3A
Front Raise
3 Sets
15-20 Reps
@8.5
3B
Hanging Leg Raise
1 Set
1 Set
20-30 Reps
20-30 Reps
@10
4
Larsen Press (Barbell)
3 Sets
8-10 Reps
@9.5
5
Lateral Raise (Dumbbell)
4 Sets
10-14 Reps
@8
Day 5
1
Hammer Curl
4 Sets
10-12 Reps
@8.5
2
Bicep Curl (Cable)
3 Sets
8-12 Reps
@9.5
3A
Lat Pulldown
4 Sets
10-15 Reps
@7.5
3B
Single Arm High Row (Cable)
2 Sets
2 Sets
10-15 Reps
10-15 Reps
@8
@8.5
4
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
5
Single Arm Tricep Extension (Cable)
2 Sets
8-10 Reps
@9.5
Day 6
1
Leg Press
3 Sets
8-10 Reps
@9
2
Hack Squat
4 Sets
10-12 Reps
@9.5
3A
Hanging Leg Raise
2 Sets
25-35 Reps
@9.5
3B
Shrug (Dumbbell)
2 Sets
15-20 Reps
@8.5
4
Leg Curl
4 Sets
10-15 Reps
@9
5
Leg Extension
3 Sets
8-10 Reps
@9.5