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Hybrid beast
by Syed Sakib H.
1 athletes joined
Program Description
• This 3 day/week spilt is a hybrid combining two of my favourite splits for hypertrophy;that is,the push pull legs split and the sliver era inspired full body splits . • The program let's you train each body part except for legs at a twice/week frequency and if you want massive tree trunks which I don't then you can include two leg exercises 2 sets each on your first day of the week. • The program is for intermediate lifters helps you build muscle but also more work capacity for your advance stage. • EACH FULL BODY DAY HAS A BASE TAKEN FROM THE CONVENTIONAL PPL , eg: first day is most focused on chest but also allows for some back volume and legs if you want and the second day is just your conventional back and bicep day and the third is your leg focused chest and shoulder day . ENJOY YOUR GAINS.
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Feb 03, 2024 11:34
Last Edited
May 07, 2024 10:33
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Week 1
1 / 12 Weeks
Day 1
1
Chest Fly (Machine)
3 Sets
12-15 Reps
2
Chest Press (Machine)
3 Sets
12-15 Reps
3
Chest Supported Row (Machine)
4 Sets
10-14 Reps
4
Neck Curl
1 Set
1 Set
1 Set
23-25 Reps
22-24 Reps
20-22 Reps
5
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
6
Decline Crunch (Weighted)
3 Sets
18-20 Reps
7
Overhead Press (Machine)
2 Sets
10-12 Reps
8
Overhead Press (Barbell)
2 Sets
10-12 Reps
9
Tricep Pushdown (Cable)
3 Sets
12-14 Reps
10
Overhead Tricep Extension (Cable)
3 Sets
12-14 Reps
11
One Arm Lateral Raise (Cable)
2 Sets
14-1 Reps
12
Lateral Raise (Dumbbell)
2 Sets
14-16 Reps
Day 2
1
Standing Pullover (Cable)
3 Sets
10-12 Reps
2
Underhand Lat Pulldown
1 Set
8-12 Reps
3
Seated Row (Machine)
4 Sets
8-10 Reps
4
Rear Delt Fly (Machine)
4 Sets
12-14 Reps
5
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
6
Hammer Curl
3 Sets
10-12 Reps
7
Shrug (Dumbbell)
3 Sets
25-27 Reps
8
Barbell Row
2 Sets
8-10 Reps
Day 3
1
Lying Leg Curl
3 Sets
10-14 Reps
2
Standing Calf Raise
2 Sets
22-24 Reps
3
Seated Calf Raise
2 Sets
22-24 Reps
4
Chest Fly (Machine)
3 Sets
12-14 Reps
5
Incline Fly Press (Dumbbell)
2 Sets
10-12 Reps
6
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
8-10 Reps
4-5 Reps
3-4 Reps
7
Squat (Barbell)
3 Sets
8-10 Reps
8
Lateral Raise (Dumbbell)
4 Sets
12-14 Reps
9
V-Handle Tricep Pushdown (Cable)
2 Sets
10-12 Reps
10
Preacher Curl (Dumbbell)
2 Sets
10-12 Reps
Day 1
1
Chest Fly (Machine)
3 Sets
12-15 Reps
2
Chest Press (Machine)
3 Sets
12-15 Reps
3
Chest Supported Row (Machine)
4 Sets
10-14 Reps
4
Neck Curl
1 Set
1 Set
1 Set
23-25 Reps
22-24 Reps
20-22 Reps
5
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
6
Decline Crunch (Weighted)
3 Sets
18-20 Reps
7
Overhead Press (Machine)
2 Sets
10-12 Reps
8
Overhead Press (Barbell)
2 Sets
10-12 Reps
9
Tricep Pushdown (Cable)
3 Sets
12-14 Reps
10
Overhead Tricep Extension (Cable)
3 Sets
12-14 Reps
11
One Arm Lateral Raise (Cable)
2 Sets
14-1 Reps
12
Lateral Raise (Dumbbell)
2 Sets
14-16 Reps
Day 2
1
Standing Pullover (Cable)
3 Sets
10-12 Reps
2
Underhand Lat Pulldown
1 Set
8-12 Reps
3
Seated Row (Machine)
4 Sets
8-10 Reps
4
Rear Delt Fly (Machine)
4 Sets
12-14 Reps
5
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
6
Hammer Curl
3 Sets
10-12 Reps
7
Shrug (Dumbbell)
3 Sets
25-27 Reps
8
Barbell Row
2 Sets
8-10 Reps
Day 3
1
Lying Leg Curl
3 Sets
10-14 Reps
2
Standing Calf Raise
2 Sets
22-24 Reps
3
Seated Calf Raise
2 Sets
22-24 Reps
4
Chest Fly (Machine)
3 Sets
12-14 Reps
5
Incline Fly Press (Dumbbell)
2 Sets
10-12 Reps
6
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
8-10 Reps
4-5 Reps
3-4 Reps
7
Squat (Barbell)
3 Sets
8-10 Reps
8
Lateral Raise (Dumbbell)
4 Sets
12-14 Reps
9
V-Handle Tricep Pushdown (Cable)
2 Sets
10-12 Reps
10
Preacher Curl (Dumbbell)
2 Sets
10-12 Reps
Day 1
1
Chest Fly (Machine)
3 Sets
12-15 Reps
2
Chest Press (Machine)
3 Sets
12-15 Reps
3
Chest Supported Row (Machine)
4 Sets
10-14 Reps
4
Neck Curl
1 Set
1 Set
1 Set
23-25 Reps
22-24 Reps
20-22 Reps
5
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
6
Decline Crunch (Weighted)
3 Sets
18-20 Reps
7
Overhead Press (Machine)
2 Sets
10-12 Reps
8
Overhead Press (Barbell)
2 Sets
10-12 Reps
9
Tricep Pushdown (Cable)
3 Sets
12-14 Reps
10
Overhead Tricep Extension (Cable)
3 Sets
12-14 Reps
11
One Arm Lateral Raise (Cable)
2 Sets
14-1 Reps
12
Lateral Raise (Dumbbell)
2 Sets
14-16 Reps
Day 2
1
Standing Pullover (Cable)
3 Sets
10-12 Reps
2
Underhand Lat Pulldown
1 Set
8-12 Reps
3
Seated Row (Machine)
4 Sets
8-10 Reps
4
Rear Delt Fly (Machine)
4 Sets
12-14 Reps
5
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
6
Hammer Curl
3 Sets
10-12 Reps
7
Shrug (Dumbbell)
3 Sets
25-27 Reps
8
Barbell Row
2 Sets
8-10 Reps
Day 3
1
Lying Leg Curl
3 Sets
10-14 Reps
2
Standing Calf Raise
2 Sets
22-24 Reps
3
Seated Calf Raise
2 Sets
22-24 Reps
4
Chest Fly (Machine)
3 Sets
12-14 Reps
5
Incline Fly Press (Dumbbell)
2 Sets
10-12 Reps
6
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
8-10 Reps
4-5 Reps
3-4 Reps
7
Squat (Barbell)
3 Sets
8-10 Reps
8
Lateral Raise (Dumbbell)
4 Sets
12-14 Reps
9
V-Handle Tricep Pushdown (Cable)
2 Sets
10-12 Reps
10
Preacher Curl (Dumbbell)
2 Sets
10-12 Reps
Day 4
1
Chest Fly (Machine)
3 Sets
12-15 Reps
2
Chest Press (Machine)
3 Sets
12-15 Reps
3
Chest Supported Row (Machine)
4 Sets
10-14 Reps
4
Neck Curl
1 Set
1 Set
1 Set
23-25 Reps
22-24 Reps
20-22 Reps
5
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
6
Decline Crunch (Weighted)
3 Sets
18-20 Reps
7
Overhead Press (Machine)
2 Sets
10-12 Reps
8
Overhead Press (Barbell)
2 Sets
10-12 Reps
9
Tricep Pushdown (Cable)
3 Sets
12-14 Reps
10
Overhead Tricep Extension (Cable)
3 Sets
12-14 Reps
11
One Arm Lateral Raise (Cable)
2 Sets
14-1 Reps
12
Lateral Raise (Dumbbell)
2 Sets
14-16 Reps
Day 5
1
Standing Pullover (Cable)
3 Sets
10-12 Reps
2
Underhand Lat Pulldown
1 Set
8-12 Reps
3
Seated Row (Machine)
4 Sets
8-10 Reps
4
Rear Delt Fly (Machine)
4 Sets
12-14 Reps
5
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
6
Hammer Curl
3 Sets
10-12 Reps
7
Shrug (Dumbbell)
3 Sets
25-27 Reps
8
Barbell Row
2 Sets
8-10 Reps
Day 6
1
Lying Leg Curl
3 Sets
10-14 Reps
2
Standing Calf Raise
2 Sets
22-24 Reps
3
Seated Calf Raise
2 Sets
22-24 Reps
4
Chest Fly (Machine)
3 Sets
12-14 Reps
5
Incline Fly Press (Dumbbell)
2 Sets
10-12 Reps
6
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
8-10 Reps
4-5 Reps
3-4 Reps
7
Squat (Barbell)
3 Sets
8-10 Reps
8
Lateral Raise (Dumbbell)
4 Sets
12-14 Reps
9
V-Handle Tricep Pushdown (Cable)
2 Sets
10-12 Reps
10
Preacher Curl (Dumbbell)
2 Sets
10-12 Reps
Day 1
1
Chest Fly (Machine)
3 Sets
12-15 Reps
2
Chest Press (Machine)
3 Sets
12-15 Reps
3
Chest Supported Row (Machine)
4 Sets
10-14 Reps
4
Neck Curl
1 Set
1 Set
1 Set
23-25 Reps
22-24 Reps
20-22 Reps
5
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
6
Decline Crunch (Weighted)
3 Sets
18-20 Reps
7
Overhead Press (Machine)
2 Sets
10-12 Reps
8
Overhead Press (Barbell)
2 Sets
10-12 Reps
9
Tricep Pushdown (Cable)
3 Sets
12-14 Reps
10
Overhead Tricep Extension (Cable)
3 Sets
12-14 Reps
11
One Arm Lateral Raise (Cable)
2 Sets
14-1 Reps
12
Lateral Raise (Dumbbell)
2 Sets
14-16 Reps
Day 2
1
Standing Pullover (Cable)
3 Sets
10-12 Reps
2
Underhand Lat Pulldown
1 Set
8-12 Reps
3
Seated Row (Machine)
4 Sets
8-10 Reps
4
Rear Delt Fly (Machine)
4 Sets
12-14 Reps
5
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
6
Hammer Curl
3 Sets
10-12 Reps
7
Shrug (Dumbbell)
3 Sets
25-27 Reps
8
Barbell Row
2 Sets
8-10 Reps
Day 3
1
Lying Leg Curl
3 Sets
10-14 Reps
2
Standing Calf Raise
2 Sets
22-24 Reps
3
Seated Calf Raise
2 Sets
22-24 Reps
4
Chest Fly (Machine)
3 Sets
12-14 Reps
5
Incline Fly Press (Dumbbell)
2 Sets
10-12 Reps
6
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
8-10 Reps
4-5 Reps
3-4 Reps
7
Squat (Barbell)
3 Sets
8-10 Reps
8
Lateral Raise (Dumbbell)
4 Sets
12-14 Reps
9
V-Handle Tricep Pushdown (Cable)
2 Sets
10-12 Reps
10
Preacher Curl (Dumbbell)
2 Sets
10-12 Reps
Day 4
1
Chest Fly (Machine)
3 Sets
12-15 Reps
2
Chest Press (Machine)
3 Sets
12-15 Reps
3
Chest Supported Row (Machine)
4 Sets
10-14 Reps
4
Neck Curl
1 Set
1 Set
1 Set
23-25 Reps
22-24 Reps
20-22 Reps
5
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
6
Decline Crunch (Weighted)
3 Sets
18-20 Reps
7
Overhead Press (Machine)
2 Sets
10-12 Reps
8
Overhead Press (Barbell)
2 Sets
10-12 Reps
9
Tricep Pushdown (Cable)
3 Sets
12-14 Reps
10
Overhead Tricep Extension (Cable)
3 Sets
12-14 Reps
11
One Arm Lateral Raise (Cable)
2 Sets
14-1 Reps
12
Lateral Raise (Dumbbell)
2 Sets
14-16 Reps
Day 5
1
Standing Pullover (Cable)
3 Sets
10-12 Reps
2
Underhand Lat Pulldown
1 Set
8-12 Reps
3
Seated Row (Machine)
4 Sets
8-10 Reps
4
Rear Delt Fly (Machine)
4 Sets
12-14 Reps
5
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
6
Hammer Curl
3 Sets
10-12 Reps
7
Shrug (Dumbbell)
3 Sets
25-27 Reps
8
Barbell Row
2 Sets
8-10 Reps
Day 6
1
Lying Leg Curl
3 Sets
10-14 Reps
2
Standing Calf Raise
2 Sets
22-24 Reps
3
Seated Calf Raise
2 Sets
22-24 Reps
4
Chest Fly (Machine)
3 Sets
12-14 Reps
5
Incline Fly Press (Dumbbell)
2 Sets
10-12 Reps
6
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
8-10 Reps
4-5 Reps
3-4 Reps
7
Squat (Barbell)
3 Sets
8-10 Reps
8
Lateral Raise (Dumbbell)
4 Sets
12-14 Reps
9
V-Handle Tricep Pushdown (Cable)
2 Sets
10-12 Reps
10
Preacher Curl (Dumbbell)
2 Sets
10-12 Reps
Day 7
1
Chest Fly (Machine)
3 Sets
12-15 Reps
2
Chest Press (Machine)
3 Sets
12-15 Reps
3
Chest Supported Row (Machine)
4 Sets
10-14 Reps
4
Neck Curl
1 Set
1 Set
1 Set
23-25 Reps
22-24 Reps
20-22 Reps
5
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
6
Decline Crunch (Weighted)
3 Sets
18-20 Reps
7
Overhead Press (Machine)
2 Sets
10-12 Reps
8
Overhead Press (Barbell)
2 Sets
10-12 Reps
9
Tricep Pushdown (Cable)
3 Sets
12-14 Reps
10
Overhead Tricep Extension (Cable)
3 Sets
12-14 Reps
11
One Arm Lateral Raise (Cable)
2 Sets
14-1 Reps
12
Lateral Raise (Dumbbell)
2 Sets
14-16 Reps
Day 8
1
Standing Pullover (Cable)
3 Sets
10-12 Reps
2
Underhand Lat Pulldown
1 Set
8-12 Reps
3
Seated Row (Machine)
4 Sets
8-10 Reps
4
Rear Delt Fly (Machine)
4 Sets
12-14 Reps
5
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
6
Hammer Curl
3 Sets
10-12 Reps
7
Shrug (Dumbbell)
3 Sets
25-27 Reps
8
Barbell Row
2 Sets
8-10 Reps
Day 9
1
Lying Leg Curl
3 Sets
10-14 Reps
2
Standing Calf Raise
2 Sets
22-24 Reps
3
Seated Calf Raise
2 Sets
22-24 Reps
4
Chest Fly (Machine)
3 Sets
12-14 Reps
5
Incline Fly Press (Dumbbell)
2 Sets
10-12 Reps
6
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
8-10 Reps
4-5 Reps
3-4 Reps
7
Squat (Barbell)
3 Sets
8-10 Reps
8
Lateral Raise (Dumbbell)
4 Sets
12-14 Reps
9
V-Handle Tricep Pushdown (Cable)
2 Sets
10-12 Reps
10
Preacher Curl (Dumbbell)
2 Sets
10-12 Reps
Day 1
1
Chest Fly (Machine)
3 Sets
12-15 Reps
2
Chest Press (Machine)
3 Sets
12-15 Reps
3
Chest Supported Row (Machine)
4 Sets
10-14 Reps
4
Neck Curl
1 Set
1 Set
1 Set
23-25 Reps
22-24 Reps
20-22 Reps
5
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
6
Decline Crunch (Weighted)
3 Sets
18-20 Reps
7
Overhead Press (Machine)
2 Sets
10-12 Reps
8
Overhead Press (Barbell)
2 Sets
10-12 Reps
9
Tricep Pushdown (Cable)
3 Sets
12-14 Reps
10
Overhead Tricep Extension (Cable)
3 Sets
12-14 Reps
11
One Arm Lateral Raise (Cable)
2 Sets
14-1 Reps
12
Lateral Raise (Dumbbell)
2 Sets
14-16 Reps
Day 2
1
Standing Pullover (Cable)
3 Sets
10-12 Reps
2
Underhand Lat Pulldown
1 Set
8-12 Reps
3
Seated Row (Machine)
4 Sets
8-10 Reps
4
Rear Delt Fly (Machine)
4 Sets
12-14 Reps
5
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
6
Hammer Curl
3 Sets
10-12 Reps
7
Shrug (Dumbbell)
3 Sets
25-27 Reps
8
Barbell Row
2 Sets
8-10 Reps
Day 3
1
Lying Leg Curl
3 Sets
10-14 Reps
2
Standing Calf Raise
2 Sets
22-24 Reps
3
Seated Calf Raise
2 Sets
22-24 Reps
4
Chest Fly (Machine)
3 Sets
12-14 Reps
5
Incline Fly Press (Dumbbell)
2 Sets
10-12 Reps
6
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
8-10 Reps
4-5 Reps
3-4 Reps
7
Squat (Barbell)
3 Sets
8-10 Reps
8
Lateral Raise (Dumbbell)
4 Sets
12-14 Reps
9
V-Handle Tricep Pushdown (Cable)
2 Sets
10-12 Reps
10
Preacher Curl (Dumbbell)
2 Sets
10-12 Reps
Day 1
1
Chest Fly (Machine)
3 Sets
12-15 Reps
2
Chest Press (Machine)
3 Sets
12-15 Reps
3
Chest Supported Row (Machine)
4 Sets
10-14 Reps
4
Neck Curl
1 Set
1 Set
1 Set
23-25 Reps
22-24 Reps
20-22 Reps
5
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
6
Decline Crunch (Weighted)
3 Sets
18-20 Reps
7
Overhead Press (Machine)
2 Sets
10-12 Reps
8
Overhead Press (Barbell)
2 Sets
10-12 Reps
9
Tricep Pushdown (Cable)
3 Sets
12-14 Reps
10
Overhead Tricep Extension (Cable)
3 Sets
12-14 Reps
11
One Arm Lateral Raise (Cable)
2 Sets
14-1 Reps
12
Lateral Raise (Dumbbell)
2 Sets
14-16 Reps
Day 2
1
Standing Pullover (Cable)
3 Sets
10-12 Reps
2
Underhand Lat Pulldown
1 Set
8-12 Reps
3
Seated Row (Machine)
4 Sets
8-10 Reps
4
Rear Delt Fly (Machine)
4 Sets
12-14 Reps
5
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
6
Hammer Curl
3 Sets
10-12 Reps
7
Shrug (Dumbbell)
3 Sets
25-27 Reps
8
Barbell Row
2 Sets
8-10 Reps
Day 3
1
Lying Leg Curl
3 Sets
10-14 Reps
2
Standing Calf Raise
2 Sets
22-24 Reps
3
Seated Calf Raise
2 Sets
22-24 Reps
4
Chest Fly (Machine)
3 Sets
12-14 Reps
5
Incline Fly Press (Dumbbell)
2 Sets
10-12 Reps
6
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
8-10 Reps
4-5 Reps
3-4 Reps
7
Squat (Barbell)
3 Sets
8-10 Reps
8
Lateral Raise (Dumbbell)
4 Sets
12-14 Reps
9
V-Handle Tricep Pushdown (Cable)
2 Sets
10-12 Reps
10
Preacher Curl (Dumbbell)
2 Sets
10-12 Reps
Day 1
1
Chest Fly (Machine)
3 Sets
12-15 Reps
2
Chest Press (Machine)
3 Sets
12-15 Reps
3
Chest Supported Row (Machine)
4 Sets
10-14 Reps
4
Neck Curl
1 Set
1 Set
1 Set
23-25 Reps
22-24 Reps
20-22 Reps
5
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
6
Decline Crunch (Weighted)
3 Sets
18-20 Reps
7
Overhead Press (Machine)
2 Sets
10-12 Reps
8
Overhead Press (Barbell)
2 Sets
10-12 Reps
9
Tricep Pushdown (Cable)
3 Sets
12-14 Reps
10
Overhead Tricep Extension (Cable)
3 Sets
12-14 Reps
11
One Arm Lateral Raise (Cable)
2 Sets
14-1 Reps
12
Lateral Raise (Dumbbell)
2 Sets
14-16 Reps
Day 2
1
Standing Pullover (Cable)
3 Sets
10-12 Reps
2
Underhand Lat Pulldown
1 Set
8-12 Reps
3
Seated Row (Machine)
4 Sets
8-10 Reps
4
Rear Delt Fly (Machine)
4 Sets
12-14 Reps
5
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
6
Hammer Curl
3 Sets
10-12 Reps
7
Shrug (Dumbbell)
3 Sets
25-27 Reps
8
Barbell Row
2 Sets
8-10 Reps
Day 3
1
Lying Leg Curl
3 Sets
10-14 Reps
2
Standing Calf Raise
2 Sets
22-24 Reps
3
Seated Calf Raise
2 Sets
22-24 Reps
4
Chest Fly (Machine)
3 Sets
12-14 Reps
5
Incline Fly Press (Dumbbell)
2 Sets
10-12 Reps
6
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
8-10 Reps
4-5 Reps
3-4 Reps
7
Squat (Barbell)
3 Sets
8-10 Reps
8
Lateral Raise (Dumbbell)
4 Sets
12-14 Reps
9
V-Handle Tricep Pushdown (Cable)
2 Sets
10-12 Reps
10
Preacher Curl (Dumbbell)
2 Sets
10-12 Reps
Day 1
1
Chest Fly (Machine)
3 Sets
12-15 Reps
2
Chest Press (Machine)
3 Sets
12-15 Reps
3
Chest Supported Row (Machine)
4 Sets
10-14 Reps
4
Neck Curl
1 Set
1 Set
1 Set
23-25 Reps
22-24 Reps
20-22 Reps
5
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
6
Decline Crunch (Weighted)
3 Sets
18-20 Reps
7
Overhead Press (Machine)
2 Sets
10-12 Reps
8
Overhead Press (Barbell)
2 Sets
10-12 Reps
9
Tricep Pushdown (Cable)
3 Sets
12-14 Reps
10
Overhead Tricep Extension (Cable)
3 Sets
12-14 Reps
11
One Arm Lateral Raise (Cable)
2 Sets
14-1 Reps
12
Lateral Raise (Dumbbell)
2 Sets
14-16 Reps
Day 2
1
Standing Pullover (Cable)
3 Sets
10-12 Reps
2
Underhand Lat Pulldown
1 Set
8-12 Reps
3
Seated Row (Machine)
4 Sets
8-10 Reps
4
Rear Delt Fly (Machine)
4 Sets
12-14 Reps
5
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
6
Hammer Curl
3 Sets
10-12 Reps
7
Shrug (Dumbbell)
3 Sets
25-27 Reps
8
Barbell Row
2 Sets
8-10 Reps
Day 3
1
Lying Leg Curl
3 Sets
10-14 Reps
2
Standing Calf Raise
2 Sets
22-24 Reps
3
Seated Calf Raise
2 Sets
22-24 Reps
4
Chest Fly (Machine)
3 Sets
12-14 Reps
5
Incline Fly Press (Dumbbell)
2 Sets
10-12 Reps
6
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
8-10 Reps
4-5 Reps
3-4 Reps
7
Squat (Barbell)
3 Sets
8-10 Reps
8
Lateral Raise (Dumbbell)
4 Sets
12-14 Reps
9
V-Handle Tricep Pushdown (Cable)
2 Sets
10-12 Reps
10
Preacher Curl (Dumbbell)
2 Sets
10-12 Reps
Day 1
1
Chest Fly (Machine)
3 Sets
12-15 Reps
2
Chest Press (Machine)
3 Sets
12-15 Reps
3
Chest Supported Row (Machine)
4 Sets
10-14 Reps
4
Neck Curl
1 Set
1 Set
1 Set
23-25 Reps
22-24 Reps
20-22 Reps
5
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
6
Decline Crunch (Weighted)
3 Sets
18-20 Reps
7
Overhead Press (Machine)
2 Sets
10-12 Reps
8
Overhead Press (Barbell)
2 Sets
10-12 Reps
9
Tricep Pushdown (Cable)
3 Sets
12-14 Reps
10
Overhead Tricep Extension (Cable)
3 Sets
12-14 Reps
11
One Arm Lateral Raise (Cable)
2 Sets
14-1 Reps
12
Lateral Raise (Dumbbell)
2 Sets
14-16 Reps
Day 2
1
Standing Pullover (Cable)
3 Sets
10-12 Reps
2
Underhand Lat Pulldown
1 Set
8-12 Reps
3
Seated Row (Machine)
4 Sets
8-10 Reps
4
Rear Delt Fly (Machine)
4 Sets
12-14 Reps
5
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
6
Hammer Curl
3 Sets
10-12 Reps
7
Shrug (Dumbbell)
3 Sets
25-27 Reps
8
Barbell Row
2 Sets
8-10 Reps
Day 3
1
Lying Leg Curl
3 Sets
10-14 Reps
2
Standing Calf Raise
2 Sets
22-24 Reps
3
Seated Calf Raise
2 Sets
22-24 Reps
4
Chest Fly (Machine)
3 Sets
12-14 Reps
5
Incline Fly Press (Dumbbell)
2 Sets
10-12 Reps
6
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
8-10 Reps
4-5 Reps
3-4 Reps
7
Squat (Barbell)
3 Sets
8-10 Reps
8
Lateral Raise (Dumbbell)
4 Sets
12-14 Reps
9
V-Handle Tricep Pushdown (Cable)
2 Sets
10-12 Reps
10
Preacher Curl (Dumbbell)
2 Sets
10-12 Reps
Day 1
1
Chest Fly (Machine)
3 Sets
12-15 Reps
2
Chest Press (Machine)
3 Sets
12-15 Reps
3
Chest Supported Row (Machine)
4 Sets
10-14 Reps
4
Neck Curl
1 Set
1 Set
1 Set
23-25 Reps
22-24 Reps
20-22 Reps
5
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
6
Decline Crunch (Weighted)
3 Sets
18-20 Reps
7
Overhead Press (Machine)
2 Sets
10-12 Reps
8
Overhead Press (Barbell)
2 Sets
10-12 Reps
9
Tricep Pushdown (Cable)
3 Sets
12-14 Reps
10
Overhead Tricep Extension (Cable)
3 Sets
12-14 Reps
11
One Arm Lateral Raise (Cable)
2 Sets
14-1 Reps
12
Lateral Raise (Dumbbell)
2 Sets
14-16 Reps
Day 2
1
Standing Pullover (Cable)
3 Sets
10-12 Reps
2
Underhand Lat Pulldown
1 Set
8-12 Reps
3
Seated Row (Machine)
4 Sets
8-10 Reps
4
Rear Delt Fly (Machine)
4 Sets
12-14 Reps
5
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
6
Hammer Curl
3 Sets
10-12 Reps
7
Shrug (Dumbbell)
3 Sets
25-27 Reps
8
Barbell Row
2 Sets
8-10 Reps
Day 3
1
Lying Leg Curl
3 Sets
10-14 Reps
2
Standing Calf Raise
2 Sets
22-24 Reps
3
Seated Calf Raise
2 Sets
22-24 Reps
4
Chest Fly (Machine)
3 Sets
12-14 Reps
5
Incline Fly Press (Dumbbell)
2 Sets
10-12 Reps
6
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
8-10 Reps
4-5 Reps
3-4 Reps
7
Squat (Barbell)
3 Sets
8-10 Reps
8
Lateral Raise (Dumbbell)
4 Sets
12-14 Reps
9
V-Handle Tricep Pushdown (Cable)
2 Sets
10-12 Reps
10
Preacher Curl (Dumbbell)
2 Sets
10-12 Reps
Day 1
1
Chest Fly (Machine)
3 Sets
12-15 Reps
2
Chest Press (Machine)
3 Sets
12-15 Reps
3
Chest Supported Row (Machine)
4 Sets
10-14 Reps
4
Neck Curl
1 Set
1 Set
1 Set
23-25 Reps
22-24 Reps
20-22 Reps
5
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
6
Decline Crunch (Weighted)
3 Sets
18-20 Reps
7
Overhead Press (Machine)
2 Sets
10-12 Reps
8
Overhead Press (Barbell)
2 Sets
10-12 Reps
9
Tricep Pushdown (Cable)
3 Sets
12-14 Reps
10
Overhead Tricep Extension (Cable)
3 Sets
12-14 Reps
11
One Arm Lateral Raise (Cable)
2 Sets
14-1 Reps
12
Lateral Raise (Dumbbell)
2 Sets
14-16 Reps
Day 2
1
Standing Pullover (Cable)
3 Sets
10-12 Reps
2
Underhand Lat Pulldown
1 Set
8-12 Reps
3
Seated Row (Machine)
4 Sets
8-10 Reps
4
Rear Delt Fly (Machine)
4 Sets
12-14 Reps
5
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
6
Hammer Curl
3 Sets
10-12 Reps
7
Shrug (Dumbbell)
3 Sets
25-27 Reps
8
Barbell Row
2 Sets
8-10 Reps
Day 3
1
Lying Leg Curl
3 Sets
10-14 Reps
2
Standing Calf Raise
2 Sets
22-24 Reps
3
Seated Calf Raise
2 Sets
22-24 Reps
4
Chest Fly (Machine)
3 Sets
12-14 Reps
5
Incline Fly Press (Dumbbell)
2 Sets
10-12 Reps
6
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
8-10 Reps
4-5 Reps
3-4 Reps
7
Squat (Barbell)
3 Sets
8-10 Reps
8
Lateral Raise (Dumbbell)
4 Sets
12-14 Reps
9
V-Handle Tricep Pushdown (Cable)
2 Sets
10-12 Reps
10
Preacher Curl (Dumbbell)
2 Sets
10-12 Reps
Day 1
1
Chest Fly (Machine)
3 Sets
12-15 Reps
2
Chest Press (Machine)
3 Sets
12-15 Reps
3
Chest Supported Row (Machine)
4 Sets
10-14 Reps
4
Neck Curl
1 Set
1 Set
1 Set
23-25 Reps
22-24 Reps
20-22 Reps
5
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
6
Decline Crunch (Weighted)
3 Sets
18-20 Reps
7
Overhead Press (Machine)
2 Sets
10-12 Reps
8
Overhead Press (Barbell)
2 Sets
10-12 Reps
9
Tricep Pushdown (Cable)
3 Sets
12-14 Reps
10
Overhead Tricep Extension (Cable)
3 Sets
12-14 Reps
11
One Arm Lateral Raise (Cable)
2 Sets
14-1 Reps
12
Lateral Raise (Dumbbell)
2 Sets
14-16 Reps
Day 2
1
Standing Pullover (Cable)
3 Sets
10-12 Reps
2
Underhand Lat Pulldown
1 Set
8-12 Reps
3
Seated Row (Machine)
4 Sets
8-10 Reps
4
Rear Delt Fly (Machine)
4 Sets
12-14 Reps
5
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
6
Hammer Curl
3 Sets
10-12 Reps
7
Shrug (Dumbbell)
3 Sets
25-27 Reps
8
Barbell Row
2 Sets
8-10 Reps
Day 3
1
Lying Leg Curl
3 Sets
10-14 Reps
2
Standing Calf Raise
2 Sets
22-24 Reps
3
Seated Calf Raise
2 Sets
22-24 Reps
4
Chest Fly (Machine)
3 Sets
12-14 Reps
5
Incline Fly Press (Dumbbell)
2 Sets
10-12 Reps
6
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
8-10 Reps
4-5 Reps
3-4 Reps
7
Squat (Barbell)
3 Sets
8-10 Reps
8
Lateral Raise (Dumbbell)
4 Sets
12-14 Reps
9
V-Handle Tricep Pushdown (Cable)
2 Sets
10-12 Reps
10
Preacher Curl (Dumbbell)
2 Sets
10-12 Reps