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High Frequency Push Pull (Full body)
by Umair Q.
5 athletes joined
Program Description
Low volume, high frequency full body push pull routine. I’ve been using this routine for the past many months with great results in terms of both strength and size. Shoulders are emphasised more and the routine is structured in a way to make recovery a priority Ideal for use while cutting/recomp. Can be runn mon/wed/fri/ sat or mon/tues/thurs/fri Squat, Incline Bench and deadlift follow the advanced 5/3/1 set rep scheme. After every 3 week cycle increase your training max by 2.5kg (5lb). Certain upper body lifts will follow a reverse pyramid rep set scheme
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Mar 13, 2024 03:17
Last Edited
Jun 03, 2024 10:04
down_app
Week 1
1 / 12 Weeks
Day 1
1
Lying Leg Curl
1 Set
15-20 Reps
2
Squat (Barbell)
4 Sets
5 Reps
75%
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
4
Leg Extension
2 Sets
12-15 Reps
5
Military Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
6
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
7
Skull Crusher
2 Sets
8-12 Reps
8
Hanging Leg Raise
2 Sets
AMRAP
Day 2
1
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
2
Pull-Up (Weighted)
5 Sets
4-6 Reps
3
Hip Thrust (Barbell)
2 Sets
8-12 Reps
4
Dumbbell Row
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
5
Face Pull
5 Sets
10-15 Reps
6
Hammer Curl
1 Set
1 Set
1 Set
5-8 Reps
8-12 Reps
12-15 Reps
7
Wrist Curls
2 Sets
15-25 Reps
Day 3
1
Bulgarian Split Squat (Dumbbell)
2 Sets
6-8 Reps
2
Incline Bench Press (Barbell)
5 Sets
5 Reps
75%
3
Goblet Squat
2 Sets
8-12 Reps
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
6
Tricep Extension (Cable)
2 Sets
8-12 Reps
7
Ab Wheel
2 Sets
AMRAP
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
75%
2
T-Bar Row
1 Set
2 Sets
2 Sets
6-8 Reps
10-12 Reps
12-15 Reps
3
Lying Leg Curl
2 Sets
8-12 Reps
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
5
Rear Delt Fly (Machine)
5 Sets
10-15 Reps
6
Preacher Curl (Barbell)
2 Sets
6-10 Reps
7
Cable Reverse Curl
2 Sets
10-15 Reps
8
Neck Curl
1 Set
AMRAP
Day 2
1
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
2
Pull-Up (Weighted)
5 Sets
4-6 Reps
3
Hip Thrust (Barbell)
2 Sets
8-12 Reps
4
Dumbbell Row
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
5
Face Pull
5 Sets
10-15 Reps
6
Hammer Curl
1 Set
1 Set
1 Set
5-8 Reps
8-12 Reps
12-15 Reps
7
Wrist Curls
2 Sets
15-25 Reps
Day 1
1
Lying Leg Curl
1 Set
15-20 Reps
2
Squat (Barbell)
4 Sets
3 Reps
85%
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
4
Leg Extension
2 Sets
12-15 Reps
5
Military Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
6
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
7
Skull Crusher
2 Sets
8-12 Reps
8
Hanging Leg Raise
2 Sets
AMRAP
Day 3
1
Bulgarian Split Squat (Dumbbell)
2 Sets
6-8 Reps
2
Incline Bench Press (Barbell)
5 Sets
3 Reps
85%
3
Goblet Squat
2 Sets
8-12 Reps
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
6
Tricep Extension (Cable)
2 Sets
8-12 Reps
7
Ab Wheel
2 Sets
AMRAP
Day 4
1
Deadlift (Barbell)
3 Sets
3 Reps
85%
2
T-Bar Row
1 Set
2 Sets
2 Sets
6-8 Reps
10-12 Reps
12-15 Reps
3
Lying Leg Curl
2 Sets
8-12 Reps
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
5
Rear Delt Fly (Machine)
5 Sets
10-15 Reps
6
Preacher Curl (Barbell)
2 Sets
6-10 Reps
7
Cable Reverse Curl
2 Sets
10-15 Reps
8
Neck Curl
1 Set
AMRAP
Day 2
1
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
2
Pull-Up (Weighted)
5 Sets
4-6 Reps
3
Hip Thrust (Barbell)
2 Sets
8-12 Reps
4
Dumbbell Row
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
5
Face Pull
5 Sets
10-15 Reps
6
Hammer Curl
1 Set
1 Set
1 Set
5-8 Reps
8-12 Reps
12-15 Reps
7
Wrist Curls
2 Sets
15-25 Reps
Day 1
1
Lying Leg Curl
1 Set
15-20 Reps
2
Squat (Barbell)
4 Sets
1 Reps
95%
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
4
Leg Extension
2 Sets
12-15 Reps
5
Military Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
6
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
7
Skull Crusher
2 Sets
8-12 Reps
8
Hanging Leg Raise
2 Sets
AMRAP
Day 3
1
Bulgarian Split Squat (Dumbbell)
2 Sets
6-8 Reps
2
Incline Bench Press (Barbell)
5 Sets
1 Reps
95%
3
Goblet Squat
2 Sets
8-12 Reps
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
6
Tricep Extension (Cable)
2 Sets
8-12 Reps
7
Ab Wheel
2 Sets
AMRAP
Day 4
1
Deadlift (Barbell)
3 Sets
1 Reps
95%
2
T-Bar Row
1 Set
2 Sets
2 Sets
6-8 Reps
10-12 Reps
12-15 Reps
3
Lying Leg Curl
2 Sets
8-12 Reps
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
5
Rear Delt Fly (Machine)
5 Sets
10-15 Reps
6
Preacher Curl (Barbell)
2 Sets
6-10 Reps
7
Cable Reverse Curl
2 Sets
10-15 Reps
8
Neck Curl
1 Set
AMRAP
Day 1
1
Lying Leg Curl
1 Set
15-20 Reps
2
Squat (Barbell)
4 Sets
5 Reps
75%
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
4
Leg Extension
2 Sets
12-15 Reps
5
Military Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
6
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
7
Skull Crusher
2 Sets
8-12 Reps
8
Hanging Leg Raise
2 Sets
AMRAP
Day 2
1
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
2
Pull-Up (Weighted)
5 Sets
4-6 Reps
3
Hip Thrust (Barbell)
2 Sets
8-12 Reps
4
Dumbbell Row
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
5
Face Pull
5 Sets
10-15 Reps
6
Hammer Curl
1 Set
1 Set
1 Set
5-8 Reps
8-12 Reps
12-15 Reps
7
Wrist Curls
2 Sets
15-25 Reps
Day 3
1
Bulgarian Split Squat (Dumbbell)
2 Sets
6-8 Reps
2
Incline Bench Press (Barbell)
5 Sets
5 Reps
75%
3
Goblet Squat
2 Sets
8-12 Reps
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
6
Tricep Extension (Cable)
2 Sets
8-12 Reps
7
Ab Wheel
2 Sets
AMRAP
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
75%
2
T-Bar Row
1 Set
2 Sets
2 Sets
6-8 Reps
10-12 Reps
12-15 Reps
3
Lying Leg Curl
2 Sets
8-12 Reps
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
5
Rear Delt Fly (Machine)
5 Sets
10-15 Reps
6
Preacher Curl (Barbell)
2 Sets
6-10 Reps
7
Cable Reverse Curl
2 Sets
10-15 Reps
8
Neck Curl
1 Set
AMRAP
Day 1
1
Lying Leg Curl
1 Set
15-20 Reps
2
Squat (Barbell)
4 Sets
3 Reps
85%
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
4
Leg Extension
2 Sets
12-15 Reps
5
Military Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
6
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
7
Skull Crusher
2 Sets
8-12 Reps
8
Hanging Leg Raise
2 Sets
AMRAP
Day 2
1
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
2
Pull-Up (Weighted)
5 Sets
4-6 Reps
3
Hip Thrust (Barbell)
2 Sets
8-12 Reps
4
Dumbbell Row
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
5
Face Pull
5 Sets
10-15 Reps
6
Hammer Curl
1 Set
1 Set
1 Set
5-8 Reps
8-12 Reps
12-15 Reps
7
Wrist Curls
2 Sets
15-25 Reps
Day 3
1
Bulgarian Split Squat (Dumbbell)
2 Sets
6-8 Reps
2
Incline Bench Press (Barbell)
5 Sets
3 Reps
85%
3
Goblet Squat
2 Sets
8-12 Reps
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
6
Tricep Extension (Cable)
2 Sets
8-12 Reps
7
Ab Wheel
2 Sets
AMRAP
Day 4
1
Deadlift (Barbell)
3 Sets
3 Reps
85%
2
T-Bar Row
1 Set
2 Sets
2 Sets
6-8 Reps
10-12 Reps
12-15 Reps
3
Lying Leg Curl
2 Sets
8-12 Reps
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
5
Rear Delt Fly (Machine)
5 Sets
10-15 Reps
6
Preacher Curl (Barbell)
2 Sets
6-10 Reps
7
Cable Reverse Curl
2 Sets
10-15 Reps
8
Neck Curl
1 Set
AMRAP
Day 1
1
Lying Leg Curl
1 Set
15-20 Reps
2
Squat (Barbell)
4 Sets
1 Reps
95%
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
4
Leg Extension
2 Sets
12-15 Reps
5
Military Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
6
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
7
Skull Crusher
2 Sets
8-12 Reps
8
Hanging Leg Raise
2 Sets
AMRAP
Day 2
1
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
2
Pull-Up (Weighted)
5 Sets
4-6 Reps
3
Hip Thrust (Barbell)
2 Sets
8-12 Reps
4
Dumbbell Row
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
5
Face Pull
5 Sets
10-15 Reps
6
Hammer Curl
1 Set
1 Set
1 Set
5-8 Reps
8-12 Reps
12-15 Reps
7
Wrist Curls
2 Sets
15-25 Reps
Day 3
1
Bulgarian Split Squat (Dumbbell)
2 Sets
6-8 Reps
2
Incline Bench Press (Barbell)
5 Sets
1 Reps
95%
3
Goblet Squat
2 Sets
8-12 Reps
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
6
Tricep Extension (Cable)
2 Sets
8-12 Reps
7
Ab Wheel
2 Sets
AMRAP
Day 4
1
Deadlift (Barbell)
3 Sets
1 Reps
95%
2
T-Bar Row
1 Set
2 Sets
2 Sets
6-8 Reps
10-12 Reps
12-15 Reps
3
Lying Leg Curl
2 Sets
8-12 Reps
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
5
Rear Delt Fly (Machine)
5 Sets
10-15 Reps
6
Preacher Curl (Barbell)
2 Sets
6-10 Reps
7
Cable Reverse Curl
2 Sets
10-15 Reps
8
Neck Curl
1 Set
AMRAP
Day 1
1
Lying Leg Curl
1 Set
15-20 Reps
2
Squat (Barbell)
4 Sets
5 Reps
75%
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
4
Leg Extension
2 Sets
12-15 Reps
5
Military Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
6
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
7
Skull Crusher
2 Sets
8-12 Reps
8
Hanging Leg Raise
2 Sets
AMRAP
Day 2
1
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
2
Pull-Up (Weighted)
5 Sets
4-6 Reps
3
Hip Thrust (Barbell)
2 Sets
8-12 Reps
4
Dumbbell Row
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
5
Face Pull
5 Sets
10-15 Reps
6
Hammer Curl
1 Set
1 Set
1 Set
5-8 Reps
8-12 Reps
12-15 Reps
7
Wrist Curls
2 Sets
15-25 Reps
Day 3
1
Bulgarian Split Squat (Dumbbell)
2 Sets
6-8 Reps
2
Incline Bench Press (Barbell)
5 Sets
5 Reps
75%
3
Goblet Squat
2 Sets
8-12 Reps
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
6
Tricep Extension (Cable)
2 Sets
8-12 Reps
7
Ab Wheel
2 Sets
AMRAP
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
75%
2
T-Bar Row
1 Set
2 Sets
2 Sets
6-8 Reps
10-12 Reps
12-15 Reps
3
Lying Leg Curl
2 Sets
8-12 Reps
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
5
Rear Delt Fly (Machine)
5 Sets
10-15 Reps
6
Preacher Curl (Barbell)
2 Sets
6-10 Reps
7
Cable Reverse Curl
2 Sets
10-15 Reps
8
Neck Curl
1 Set
AMRAP
Day 1
1
Lying Leg Curl
1 Set
15-20 Reps
2
Squat (Barbell)
4 Sets
3 Reps
85%
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
4
Leg Extension
2 Sets
12-15 Reps
5
Military Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
6
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
7
Skull Crusher
2 Sets
8-12 Reps
8
Hanging Leg Raise
2 Sets
AMRAP
Day 2
1
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
2
Pull-Up (Weighted)
5 Sets
4-6 Reps
3
Hip Thrust (Barbell)
2 Sets
8-12 Reps
4
Dumbbell Row
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
5
Face Pull
5 Sets
10-15 Reps
6
Hammer Curl
1 Set
1 Set
1 Set
5-8 Reps
8-12 Reps
12-15 Reps
7
Wrist Curls
2 Sets
15-25 Reps
Day 3
1
Bulgarian Split Squat (Dumbbell)
2 Sets
6-8 Reps
2
Incline Bench Press (Barbell)
5 Sets
3 Reps
85%
3
Goblet Squat
2 Sets
8-12 Reps
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
6
Tricep Extension (Cable)
2 Sets
8-12 Reps
7
Ab Wheel
2 Sets
AMRAP
Day 4
1
Deadlift (Barbell)
3 Sets
3 Reps
85%
2
T-Bar Row
1 Set
2 Sets
2 Sets
6-8 Reps
10-12 Reps
12-15 Reps
3
Lying Leg Curl
2 Sets
8-12 Reps
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
5
Rear Delt Fly (Machine)
5 Sets
10-15 Reps
6
Preacher Curl (Barbell)
2 Sets
6-10 Reps
7
Cable Reverse Curl
2 Sets
10-15 Reps
8
Neck Curl
1 Set
AMRAP
Day 1
1
Lying Leg Curl
1 Set
15-20 Reps
2
Squat (Barbell)
4 Sets
1 Reps
95%
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
4
Leg Extension
2 Sets
12-15 Reps
5
Military Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
6
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
7
Skull Crusher
2 Sets
8-12 Reps
8
Hanging Leg Raise
2 Sets
AMRAP
Day 2
1
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
2
Pull-Up (Weighted)
5 Sets
4-6 Reps
3
Hip Thrust (Barbell)
2 Sets
8-12 Reps
4
Dumbbell Row
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
5
Face Pull
5 Sets
10-15 Reps
6
Hammer Curl
1 Set
1 Set
1 Set
5-8 Reps
8-12 Reps
12-15 Reps
7
Wrist Curls
2 Sets
15-25 Reps
Day 3
1
Bulgarian Split Squat (Dumbbell)
2 Sets
6-8 Reps
2
Incline Bench Press (Barbell)
5 Sets
1 Reps
95%
3
Goblet Squat
2 Sets
8-12 Reps
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
6
Tricep Extension (Cable)
2 Sets
8-12 Reps
7
Ab Wheel
2 Sets
AMRAP
Day 4
1
Deadlift (Barbell)
3 Sets
1 Reps
95%
2
T-Bar Row
1 Set
2 Sets
2 Sets
6-8 Reps
10-12 Reps
12-15 Reps
3
Lying Leg Curl
2 Sets
8-12 Reps
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
5
Rear Delt Fly (Machine)
5 Sets
10-15 Reps
6
Preacher Curl (Barbell)
2 Sets
6-10 Reps
7
Cable Reverse Curl
2 Sets
10-15 Reps
8
Neck Curl
1 Set
AMRAP
Day 1
1
Lying Leg Curl
1 Set
15-20 Reps
2
Squat (Barbell)
4 Sets
5 Reps
75%
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
4
Leg Extension
2 Sets
12-15 Reps
5
Military Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
6
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
7
Skull Crusher
2 Sets
8-12 Reps
8
Hanging Leg Raise
2 Sets
AMRAP
Day 2
1
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
2
Pull-Up (Weighted)
5 Sets
4-6 Reps
3
Hip Thrust (Barbell)
2 Sets
8-12 Reps
4
Dumbbell Row
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
5
Face Pull
5 Sets
10-15 Reps
6
Hammer Curl
1 Set
1 Set
1 Set
5-8 Reps
8-12 Reps
12-15 Reps
7
Wrist Curls
2 Sets
15-25 Reps
Day 3
1
Bulgarian Split Squat (Dumbbell)
2 Sets
6-8 Reps
2
Incline Bench Press (Barbell)
5 Sets
5 Reps
75%
3
Goblet Squat
2 Sets
8-12 Reps
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
6
Tricep Extension (Cable)
2 Sets
8-12 Reps
7
Ab Wheel
2 Sets
AMRAP
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
75%
2
T-Bar Row
1 Set
2 Sets
2 Sets
6-8 Reps
10-12 Reps
12-15 Reps
3
Lying Leg Curl
2 Sets
8-12 Reps
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
5
Rear Delt Fly (Machine)
5 Sets
10-15 Reps
6
Preacher Curl (Barbell)
2 Sets
6-10 Reps
7
Cable Reverse Curl
2 Sets
10-15 Reps
8
Neck Curl
1 Set
AMRAP
Day 1
1
Lying Leg Curl
1 Set
15-20 Reps
2
Squat (Barbell)
4 Sets
3 Reps
85%
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
4
Leg Extension
2 Sets
12-15 Reps
5
Military Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
6
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
7
Skull Crusher
2 Sets
8-12 Reps
8
Hanging Leg Raise
2 Sets
AMRAP
Day 2
1
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
2
Pull-Up (Weighted)
5 Sets
4-6 Reps
3
Hip Thrust (Barbell)
2 Sets
8-12 Reps
4
Dumbbell Row
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
5
Face Pull
5 Sets
10-15 Reps
6
Hammer Curl
1 Set
1 Set
1 Set
5-8 Reps
8-12 Reps
12-15 Reps
7
Wrist Curls
2 Sets
15-25 Reps
Day 3
1
Bulgarian Split Squat (Dumbbell)
2 Sets
6-8 Reps
2
Incline Bench Press (Barbell)
5 Sets
3 Reps
85%
3
Goblet Squat
2 Sets
8-12 Reps
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
6
Tricep Extension (Cable)
2 Sets
8-12 Reps
7
Ab Wheel
2 Sets
AMRAP
Day 4
1
Deadlift (Barbell)
3 Sets
3 Reps
85%
2
T-Bar Row
1 Set
2 Sets
2 Sets
6-8 Reps
10-12 Reps
12-15 Reps
3
Lying Leg Curl
2 Sets
8-12 Reps
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
5
Rear Delt Fly (Machine)
5 Sets
10-15 Reps
6
Preacher Curl (Barbell)
2 Sets
6-10 Reps
7
Cable Reverse Curl
2 Sets
10-15 Reps
8
Neck Curl
1 Set
AMRAP
Day 1
1
Lying Leg Curl
1 Set
15-20 Reps
2
Squat (Barbell)
4 Sets
1 Reps
95%
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
4
Leg Extension
2 Sets
12-15 Reps
5
Military Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
6
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
7
Skull Crusher
2 Sets
8-12 Reps
8
Hanging Leg Raise
2 Sets
AMRAP
Day 2
1
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
2
Pull-Up (Weighted)
5 Sets
4-6 Reps
3
Hip Thrust (Barbell)
2 Sets
8-12 Reps
4
Dumbbell Row
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
5
Face Pull
5 Sets
10-15 Reps
6
Hammer Curl
1 Set
1 Set
1 Set
5-8 Reps
8-12 Reps
12-15 Reps
7
Wrist Curls
2 Sets
15-25 Reps
Day 3
1
Bulgarian Split Squat (Dumbbell)
2 Sets
6-8 Reps
2
Incline Bench Press (Barbell)
5 Sets
1 Reps
95%
3
Goblet Squat
2 Sets
8-12 Reps
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
6
Tricep Extension (Cable)
2 Sets
8-12 Reps
7
Ab Wheel
2 Sets
AMRAP
Day 4
1
Deadlift (Barbell)
3 Sets
1 Reps
95%
2
T-Bar Row
1 Set
2 Sets
2 Sets
6-8 Reps
10-12 Reps
12-15 Reps
3
Lying Leg Curl
2 Sets
8-12 Reps
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
5
Rear Delt Fly (Machine)
5 Sets
10-15 Reps
6
Preacher Curl (Barbell)
2 Sets
6-10 Reps
7
Cable Reverse Curl
2 Sets
10-15 Reps
8
Neck Curl
1 Set
AMRAP