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Home gym barbell and dumbbell
by Nish
23 athletes joined
Program Description
This for the people who don’t have much home equipment but have the basic like a barbell dumbbell and a bench easy to do home workouts for people with busy lives
Program Overview
Level
Intermediate, Novice
Goal
Bodybuilding, Powerbuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Feb 29, 2024 10:25
Last Edited
Jun 19, 2024 12:37
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4 Reps
@6.5
@7
@7.5
@8
2
Incline Bench Press (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
3
Chest Fly (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@6.5
5
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@6.5
6
Bicep Curl (Barbell)
2 Sets
12 Reps
@6
7
Incline Curl (Dumbbell)
2 Sets
12 Reps
@6
8
Tricep Extension (Barbell)
2 Sets
12 Reps
@6
9
Single Arm Overhead Tricep Extension
2 Sets
12 Reps
@6
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
@7
@7.5
@8
2
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
3
Bent Over Row (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
4
Single Arm Row (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@7
@7.5
@7
6
Power Snatch
3 Sets
6 Reps
@6.5
7
Good Morning
3 Sets
10 Reps
@6.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@7
@7.5
@8
2
Hip Thrust (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
3
Sissy Squat
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4 Reps
@6.5
@7
@7.5
@8
2
Incline Bench Press (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
3
Chest Fly (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@6.5
5
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@6.5
6
Bicep Curl (Barbell)
2 Sets
12 Reps
@6
7
Incline Curl (Dumbbell)
2 Sets
12 Reps
@6
8
Tricep Extension (Barbell)
2 Sets
12 Reps
@6
9
Single Arm Overhead Tricep Extension
2 Sets
12 Reps
@6
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
@7
@7.5
@8
2
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
3
Bent Over Row (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
4
Single Arm Row (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@7
@7.5
@7
6
Power Snatch
3 Sets
6 Reps
@6.5
7
Good Morning
3 Sets
10 Reps
@6.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@7
@7.5
@8
2
Hip Thrust (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
3
Sissy Squat
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4 Reps
@6.5
@7
@7.5
@8
2
Incline Bench Press (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
3
Chest Fly (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@6.5
5
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@6.5
6
Bicep Curl (Barbell)
2 Sets
12 Reps
@6
7
Incline Curl (Dumbbell)
2 Sets
12 Reps
@6
8
Tricep Extension (Barbell)
2 Sets
12 Reps
@6
9
Single Arm Overhead Tricep Extension
2 Sets
12 Reps
@6
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
@7
@7.5
@8
2
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
3
Bent Over Row (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
4
Single Arm Row (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@7
@7.5
@7
6
Power Snatch
3 Sets
6 Reps
@6.5
7
Good Morning
3 Sets
10 Reps
@6.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@7
@7.5
@8
2
Hip Thrust (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
3
Sissy Squat
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4 Reps
@6.5
@7
@7.5
@8
2
Incline Bench Press (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
3
Chest Fly (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@6.5
5
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@6.5
6
Bicep Curl (Barbell)
2 Sets
12 Reps
@6
7
Incline Curl (Dumbbell)
2 Sets
12 Reps
@6
8
Tricep Extension (Barbell)
2 Sets
12 Reps
@6
9
Single Arm Overhead Tricep Extension
2 Sets
12 Reps
@6
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
@7
@7.5
@8
2
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
3
Bent Over Row (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
4
Single Arm Row (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@7
@7.5
@7
6
Power Snatch
3 Sets
6 Reps
@6.5
7
Good Morning
3 Sets
10 Reps
@6.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@7
@7.5
@8
2
Hip Thrust (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
3
Sissy Squat
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4 Reps
@6.5
@7
@7.5
@8
2
Incline Bench Press (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
3
Chest Fly (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@6.5
5
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@6.5
6
Bicep Curl (Barbell)
2 Sets
12 Reps
@6
7
Incline Curl (Dumbbell)
2 Sets
12 Reps
@6
8
Tricep Extension (Barbell)
2 Sets
12 Reps
@6
9
Single Arm Overhead Tricep Extension
2 Sets
12 Reps
@6
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
@7
@7.5
@8
2
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
3
Bent Over Row (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
4
Single Arm Row (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@7
@7.5
@7
6
Power Snatch
3 Sets
6 Reps
@6.5
7
Good Morning
3 Sets
10 Reps
@6.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@7
@7.5
@8
2
Hip Thrust (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
3
Sissy Squat
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4 Reps
@6.5
@7
@7.5
@8
2
Incline Bench Press (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
3
Chest Fly (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@6.5
5
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@6.5
6
Bicep Curl (Barbell)
2 Sets
12 Reps
@6
7
Incline Curl (Dumbbell)
2 Sets
12 Reps
@6
8
Tricep Extension (Barbell)
2 Sets
12 Reps
@6
9
Single Arm Overhead Tricep Extension
2 Sets
12 Reps
@6
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
@7
@7.5
@8
2
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
3
Bent Over Row (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
4
Single Arm Row (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@7
@7.5
@7
6
Power Snatch
3 Sets
6 Reps
@6.5
7
Good Morning
3 Sets
10 Reps
@6.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@7
@7.5
@8
2
Hip Thrust (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
3
Sissy Squat
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4 Reps
@6.5
@7
@7.5
@8
2
Incline Bench Press (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
3
Chest Fly (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@6.5
5
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@6.5
6
Bicep Curl (Barbell)
2 Sets
12 Reps
@6
7
Incline Curl (Dumbbell)
2 Sets
12 Reps
@6
8
Tricep Extension (Barbell)
2 Sets
12 Reps
@6
9
Single Arm Overhead Tricep Extension
2 Sets
12 Reps
@6
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
@7
@7.5
@8
2
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
3
Bent Over Row (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
4
Single Arm Row (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@7
@7.5
@7
6
Power Snatch
3 Sets
6 Reps
@6.5
7
Good Morning
3 Sets
10 Reps
@6.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@7
@7.5
@8
2
Hip Thrust (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
3
Sissy Squat
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4 Reps
@6.5
@7
@7.5
@8
2
Incline Bench Press (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
3
Chest Fly (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@6.5
5
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@6.5
6
Bicep Curl (Barbell)
2 Sets
12 Reps
@6
7
Incline Curl (Dumbbell)
2 Sets
12 Reps
@6
8
Tricep Extension (Barbell)
2 Sets
12 Reps
@6
9
Single Arm Overhead Tricep Extension
2 Sets
12 Reps
@6
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
@7
@7.5
@8
2
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
3
Bent Over Row (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
4
Single Arm Row (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@7
@7.5
@7
6
Power Snatch
3 Sets
6 Reps
@6.5
7
Good Morning
3 Sets
10 Reps
@6.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@7
@7.5
@8
2
Hip Thrust (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
3
Sissy Squat
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4 Reps
@6.5
@7
@7.5
@8
2
Incline Bench Press (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
3
Chest Fly (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@6.5
5
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@6.5
6
Bicep Curl (Barbell)
2 Sets
12 Reps
@6
7
Incline Curl (Dumbbell)
2 Sets
12 Reps
@6
8
Tricep Extension (Barbell)
2 Sets
12 Reps
@6
9
Single Arm Overhead Tricep Extension
2 Sets
12 Reps
@6
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
@7
@7.5
@8
2
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
3
Bent Over Row (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
4
Single Arm Row (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@7
@7.5
@7
6
Power Snatch
3 Sets
6 Reps
@6.5
7
Good Morning
3 Sets
10 Reps
@6.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@7
@7.5
@8
2
Hip Thrust (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
3
Sissy Squat
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4 Reps
@6.5
@7
@7.5
@8
2
Incline Bench Press (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
3
Chest Fly (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@6.5
5
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@6.5
6
Bicep Curl (Barbell)
2 Sets
12 Reps
@6
7
Incline Curl (Dumbbell)
2 Sets
12 Reps
@6
8
Tricep Extension (Barbell)
2 Sets
12 Reps
@6
9
Single Arm Overhead Tricep Extension
2 Sets
12 Reps
@6
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
@7
@7.5
@8
2
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
3
Bent Over Row (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
4
Single Arm Row (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@7
@7.5
@7
6
Power Snatch
3 Sets
6 Reps
@6.5
7
Good Morning
3 Sets
10 Reps
@6.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@7
@7.5
@8
2
Hip Thrust (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
3
Sissy Squat
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4 Reps
@6.5
@7
@7.5
@8
2
Incline Bench Press (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
3
Chest Fly (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@6.5
5
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@6.5
6
Bicep Curl (Barbell)
2 Sets
12 Reps
@6
7
Incline Curl (Dumbbell)
2 Sets
12 Reps
@6
8
Tricep Extension (Barbell)
2 Sets
12 Reps
@6
9
Single Arm Overhead Tricep Extension
2 Sets
12 Reps
@6
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
@7
@7.5
@8
2
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
3
Bent Over Row (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
4
Single Arm Row (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@7
@7.5
@7
6
Power Snatch
3 Sets
6 Reps
@6.5
7
Good Morning
3 Sets
10 Reps
@6.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@7
@7.5
@8
2
Hip Thrust (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
3
Sissy Squat
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4 Reps
@6.5
@7
@7.5
@8
2
Incline Bench Press (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
3
Chest Fly (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@6.5
5
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@6.5
6
Bicep Curl (Barbell)
2 Sets
12 Reps
@6
7
Incline Curl (Dumbbell)
2 Sets
12 Reps
@6
8
Tricep Extension (Barbell)
2 Sets
12 Reps
@6
9
Single Arm Overhead Tricep Extension
2 Sets
12 Reps
@6
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
@7
@7.5
@8
2
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
3
Bent Over Row (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
4
Single Arm Row (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@7
@7.5
@7
6
Power Snatch
3 Sets
6 Reps
@6.5
7
Good Morning
3 Sets
10 Reps
@6.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@7
@7.5
@8
2
Hip Thrust (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
3
Sissy Squat
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7