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Hybrid
by Tyler F.
2 athletes joined
Program Description
Hybrid athlete and power building type program. Max every 6 weeks.
Program Overview
Level
Intermediate
Goal
Bodybuilding, Powerlifting, Powerbuilding, Athletics
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
120 minutes
Created
Apr 29, 2024 01:48
Last Edited
May 27, 2024 11:17
down_app
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
4
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
5
Bench Press (Dumbbell)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
6
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
7
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
8
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
9
Pec Fly (Dumbbell)
3 Sets
3 Sets
12 Reps
8 Reps
@8
@9
10
Lateral Raise (Dumbbell)
3 Sets
3 Sets
12 Reps
8 Reps
@8
@9
Day 3
1
Bicep Curl (Dumbbell)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Single Arm Pushdown
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Hammer Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
5
Preacher Curl (Dumbbell)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
6
Single Arm Overhead Tricep Extension
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
7
Seated Dumbbell Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
8
Skull Crusher
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
Day 2
1
Lat Pulldown
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Seated Row (Cable)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
5
Shrug (Dumbbell)
4 Sets
8 Reps
@9
6
Upright Row (Barbell)
4 Sets
8 Reps
@9
Day 5
1
Sit Up
3 Sets
20 Reps
@8
2
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@8
3
Run
2 Sets
6 mins
@9
Day 4
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@8
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Leg Extension
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
4
Leg Curl
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
5
Standing Calf Raise
8 Sets
12 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
4
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
5
Bench Press (Dumbbell)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
6
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
7
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
8
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
9
Pec Fly (Dumbbell)
3 Sets
3 Sets
12 Reps
8 Reps
@8
@9
10
Lateral Raise (Dumbbell)
3 Sets
3 Sets
12 Reps
8 Reps
@8
@9
Day 2
1
Lat Pulldown
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Seated Row (Cable)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
5
Shrug (Dumbbell)
4 Sets
8 Reps
@9
6
Upright Row (Barbell)
4 Sets
8 Reps
@9
Day 3
1
Bicep Curl (Dumbbell)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Single Arm Pushdown
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Hammer Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
5
Preacher Curl (Dumbbell)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
6
Single Arm Overhead Tricep Extension
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
7
Seated Dumbbell Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
8
Skull Crusher
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
Day 5
1
Sit Up
3 Sets
20 Reps
@8
2
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@8
3
Run
2 Sets
6 mins
@9
Day 4
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@8
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Leg Extension
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
4
Leg Curl
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
5
Standing Calf Raise
8 Sets
12 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
4
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
5
Bench Press (Dumbbell)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
6
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
7
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
8
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
9
Pec Fly (Dumbbell)
3 Sets
3 Sets
12 Reps
8 Reps
@8
@9
10
Lateral Raise (Dumbbell)
3 Sets
3 Sets
12 Reps
8 Reps
@8
@9
Day 2
1
Lat Pulldown
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Seated Row (Cable)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
5
Shrug (Dumbbell)
4 Sets
8 Reps
@9
6
Upright Row (Barbell)
4 Sets
8 Reps
@9
Day 3
1
Bicep Curl (Dumbbell)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Single Arm Pushdown
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Hammer Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
5
Preacher Curl (Dumbbell)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
6
Single Arm Overhead Tricep Extension
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
7
Seated Dumbbell Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
8
Skull Crusher
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
Day 5
1
Sit Up
3 Sets
20 Reps
@8
2
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@8
3
Run
2 Sets
6 mins
@9
Day 4
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@8
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Leg Extension
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
4
Leg Curl
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
5
Standing Calf Raise
8 Sets
12 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
4
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
5
Bench Press (Dumbbell)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
6
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
7
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
8
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
9
Pec Fly (Dumbbell)
3 Sets
3 Sets
12 Reps
8 Reps
@8
@9
10
Lateral Raise (Dumbbell)
3 Sets
3 Sets
12 Reps
8 Reps
@8
@9
Day 2
1
Lat Pulldown
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Seated Row (Cable)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
5
Shrug (Dumbbell)
4 Sets
8 Reps
@9
6
Upright Row (Barbell)
4 Sets
8 Reps
@9
Day 3
1
Bicep Curl (Dumbbell)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Single Arm Pushdown
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Hammer Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
5
Preacher Curl (Dumbbell)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
6
Single Arm Overhead Tricep Extension
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
7
Seated Dumbbell Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
8
Skull Crusher
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
Day 4
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@8
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Leg Extension
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
4
Leg Curl
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
5
Standing Calf Raise
8 Sets
12 Reps
@8
Day 5
1
Sit Up
3 Sets
20 Reps
@8
2
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@8
3
Run
2 Sets
6 mins
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
4
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
5
Bench Press (Dumbbell)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
6
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
7
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
8
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
9
Pec Fly (Dumbbell)
3 Sets
3 Sets
12 Reps
8 Reps
@8
@9
10
Lateral Raise (Dumbbell)
3 Sets
3 Sets
12 Reps
8 Reps
@8
@9
Day 2
1
Lat Pulldown
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Seated Row (Cable)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
5
Shrug (Dumbbell)
4 Sets
8 Reps
@9
6
Upright Row (Barbell)
4 Sets
8 Reps
@9
Day 3
1
Bicep Curl (Dumbbell)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Single Arm Pushdown
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Hammer Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
5
Preacher Curl (Dumbbell)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
6
Single Arm Overhead Tricep Extension
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
7
Seated Dumbbell Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
8
Skull Crusher
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
Day 4
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@8
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Leg Extension
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
4
Leg Curl
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
5
Standing Calf Raise
8 Sets
12 Reps
@8
Day 5
1
Sit Up
3 Sets
20 Reps
@8
2
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@8
3
Run
2 Sets
6 mins
@9
Day 1
1
Ice Bath
1 Set
15 mins
@8
2
Hot Bath
1 Set
15 mins
@8
Day 2
1
Squat (Barbell)
1 Set
1 Reps
@10
2
Bench Press (Barbell)
1 Set
1 Reps
@10
3
Deadlift (Barbell)
1 Set
1 Reps
@10
Day 3
1
Hot Bath
1 Set
15 mins
@8
2
Ice Bath
1 Set
15 mins
@8
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
4
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
5
Bench Press (Dumbbell)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
6
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
7
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
8
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
9
Pec Fly (Dumbbell)
3 Sets
3 Sets
12 Reps
8 Reps
@8
@9
10
Lateral Raise (Dumbbell)
3 Sets
3 Sets
12 Reps
8 Reps
@8
@9
Day 2
1
Lat Pulldown
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Seated Row (Cable)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
5
Shrug (Dumbbell)
4 Sets
8 Reps
@9
6
Upright Row (Barbell)
4 Sets
8 Reps
@9
Day 3
1
Bicep Curl (Dumbbell)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Single Arm Pushdown
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Hammer Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
5
Preacher Curl (Dumbbell)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
6
Single Arm Overhead Tricep Extension
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
7
Seated Dumbbell Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
8
Skull Crusher
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
Day 4
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@8
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Leg Extension
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
4
Leg Curl
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
5
Standing Calf Raise
8 Sets
12 Reps
@8
Day 5
1
Sit Up
3 Sets
20 Reps
@8
2
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@8
3
Run
2 Sets
6 mins
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
4
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
5
Bench Press (Dumbbell)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
6
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
7
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
8
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
9
Pec Fly (Dumbbell)
3 Sets
3 Sets
12 Reps
8 Reps
@8
@9
10
Lateral Raise (Dumbbell)
3 Sets
3 Sets
12 Reps
8 Reps
@8
@9
Day 2
1
Lat Pulldown
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Seated Row (Cable)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
5
Shrug (Dumbbell)
4 Sets
8 Reps
@9
6
Upright Row (Barbell)
4 Sets
8 Reps
@9
Day 3
1
Bicep Curl (Dumbbell)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Single Arm Pushdown
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Hammer Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
5
Preacher Curl (Dumbbell)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
6
Single Arm Overhead Tricep Extension
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
7
Seated Dumbbell Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
8
Skull Crusher
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
Day 4
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@8
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Leg Extension
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
4
Leg Curl
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
5
Standing Calf Raise
8 Sets
12 Reps
@8
Day 5
1
Sit Up
3 Sets
20 Reps
@8
2
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@8
3
Run
2 Sets
6 mins
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
4
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
5
Bench Press (Dumbbell)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
6
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
7
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
8
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
9
Pec Fly (Dumbbell)
3 Sets
3 Sets
12 Reps
8 Reps
@8
@9
10
Lateral Raise (Dumbbell)
3 Sets
3 Sets
12 Reps
8 Reps
@8
@9
Day 2
1
Lat Pulldown
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Seated Row (Cable)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
5
Shrug (Dumbbell)
4 Sets
8 Reps
@9
6
Upright Row (Barbell)
4 Sets
8 Reps
@9
Day 3
1
Bicep Curl (Dumbbell)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Single Arm Pushdown
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Hammer Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
5
Preacher Curl (Dumbbell)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
6
Single Arm Overhead Tricep Extension
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
7
Seated Dumbbell Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
8
Skull Crusher
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
Day 4
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@8
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Leg Extension
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
4
Leg Curl
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
5
Standing Calf Raise
8 Sets
12 Reps
@8
Day 5
1
Sit Up
3 Sets
20 Reps
@8
2
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@8
3
Run
2 Sets
6 mins
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
4
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
5
Bench Press (Dumbbell)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
6
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
7
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
8
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
9
Pec Fly (Dumbbell)
3 Sets
3 Sets
12 Reps
8 Reps
@8
@9
10
Lateral Raise (Dumbbell)
3 Sets
3 Sets
12 Reps
8 Reps
@8
@9
Day 2
1
Lat Pulldown
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Seated Row (Cable)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
5
Shrug (Dumbbell)
4 Sets
8 Reps
@9
6
Upright Row (Barbell)
4 Sets
8 Reps
@9
Day 3
1
Bicep Curl (Dumbbell)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Single Arm Pushdown
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Hammer Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
5
Preacher Curl (Dumbbell)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
6
Single Arm Overhead Tricep Extension
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
7
Seated Dumbbell Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
8
Skull Crusher
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
Day 4
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@8
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Leg Extension
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
4
Leg Curl
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
5
Standing Calf Raise
8 Sets
12 Reps
@8
Day 5
1
Sit Up
3 Sets
20 Reps
@8
2
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@8
3
Run
2 Sets
6 mins
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
4
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
5
Bench Press (Dumbbell)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
6
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
7
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
8
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
9
Pec Fly (Dumbbell)
3 Sets
3 Sets
12 Reps
8 Reps
@8
@9
10
Lateral Raise (Dumbbell)
3 Sets
3 Sets
12 Reps
8 Reps
@8
@9
Day 2
1
Lat Pulldown
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Seated Row (Cable)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
5
Shrug (Dumbbell)
4 Sets
8 Reps
@9
6
Upright Row (Barbell)
4 Sets
8 Reps
@9
Day 3
1
Bicep Curl (Dumbbell)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Single Arm Pushdown
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Hammer Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
5
Preacher Curl (Dumbbell)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
6
Single Arm Overhead Tricep Extension
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
7
Seated Dumbbell Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
8
Skull Crusher
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
Day 4
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@8
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Leg Extension
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
4
Leg Curl
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
5
Standing Calf Raise
8 Sets
12 Reps
@8
Day 5
1
Sit Up
3 Sets
20 Reps
@8
2
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@8
3
Run
2 Sets
6 mins
@9
Day 1
1
Ice Bath
1 Set
15 mins
@8
2
Hot Bath
1 Set
15 mins
@8
Day 2
1
Squat (Barbell)
1 Set
1 Reps
@10
2
Bench Press (Barbell)
1 Set
1 Reps
@10
3
Deadlift (Barbell)
1 Set
1 Reps
@10
Day 3
1
Hot Bath
1 Set
15 mins
@8
2
Ice Bath
1 Set
15 mins
@8