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HyperMass
by Simon N.
1 athletes joined
Program Description
Hypertrophy. Decide yourself if you want to do Torso 1, Bro Day 1, Legs 1, Torso 2, Bro Day 2, Legs 2, Rest OR Torso 1, Bro Day 1, Legs 1, Rest, Torso 2, Bro Day 2, Legs 2, Rest
Program Overview
Level
Intermediate, Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Jan 26, 2024 03:19
Last Edited
May 08, 2024 02:36
down_app
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Smith Machine)
3 Sets
6-10 Reps
@8
2
Pullover (Dumbbell)
3 Sets
6-10 Reps
@9
3
Seated Wide-Grip Row (Cable)
3 Sets
10-15 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
5
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@10
Day 2
1
JM Press
4 Sets
6-10 Reps
@10
2
Preacher Curl (Barbell)
4 Sets
6-10 Reps
@10
3
Lateral Raise (Machine)
3 Sets
10-15 Reps
@10
4
Face Pull
3 Sets
15-20 Reps
@10
5
Hammer Curl
3 Sets
10-15 Reps
@10
Day 3
1
Platz Squat
3 Sets
8-12 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
3
Leg Extension
3 Sets
10-15 Reps
@10
4
Dragon Flag
3 Sets
AMRAP
@10
5
Neck Extension
3 Sets
15-20 Reps
@8
Day 5
1
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@10
2
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@10
4
Reverse Pec Deck
3 Sets
10-15 Reps
@10
5
Reverse Bicep Curl (EZ Bar)
3 Sets
10-1 Reps
@10
Day 6
1
Hack Squat
3 Sets
4-8 Reps
@8
2
Good Morning
3 Sets
8-12 Reps
@8
3
Decline Bench Sit Up
3 Sets
10-20 Reps
@10
4
Lying Leg Curl
3 Sets
10-15 Reps
@10
5
Neck Extension
3 Sets
15-20 Reps
@8
Day 4
1
Reverse Grip Bench Press (Smith Machine)
3 Sets
8-12 Reps
@9
2
Chin-Up (Weighted)
3 Sets
AMRAP
@10
3
Dip (Bodyweight)
3 Sets
AMRAP
@10
4
Dumbbell Row
3 Sets
8-12 Reps
@9
5
Arnold Press
4 Sets
8-12 Reps
@9
Day 1
1
Bench Press (Smith Machine)
3 Sets
6-10 Reps
@8
2
Pullover (Dumbbell)
3 Sets
6-10 Reps
@9
3
Seated Wide-Grip Row (Cable)
3 Sets
10-15 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
5
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@10
Day 2
1
JM Press
4 Sets
6-10 Reps
@10
2
Preacher Curl (Barbell)
4 Sets
6-10 Reps
@10
3
Lateral Raise (Machine)
3 Sets
10-15 Reps
@10
4
Face Pull
3 Sets
15-20 Reps
@10
5
Hammer Curl
3 Sets
10-15 Reps
@10
Day 3
1
Platz Squat
3 Sets
8-12 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
3
Leg Extension
3 Sets
10-15 Reps
@10
4
Dragon Flag
3 Sets
AMRAP
@10
5
Neck Extension
3 Sets
15-20 Reps
@8
Day 4
1
Reverse Grip Bench Press (Smith Machine)
3 Sets
8-12 Reps
@9
2
Chin-Up (Weighted)
3 Sets
AMRAP
@10
3
Dip (Bodyweight)
3 Sets
AMRAP
@10
4
Dumbbell Row
3 Sets
8-12 Reps
@9
5
Arnold Press
3 Sets
8-12 Reps
@9
Day 5
1
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@10
2
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@10
4
Reverse Pec Deck
3 Sets
10-15 Reps
@10
5
Reverse Bicep Curl (EZ Bar)
3 Sets
10-1 Reps
@10
Day 6
1
Hack Squat
3 Sets
4-8 Reps
@8
2
Good Morning
3 Sets
8-12 Reps
@8
3
Decline Bench Sit Up
3 Sets
10-20 Reps
@10
4
Lying Leg Curl
3 Sets
10-15 Reps
@10
5
Neck Extension
3 Sets
15-20 Reps
@8
Day 1
1
Bench Press (Smith Machine)
3 Sets
6-10 Reps
@8
2
Pullover (Dumbbell)
3 Sets
6-10 Reps
@9
3
Seated Wide-Grip Row (Cable)
3 Sets
10-15 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
5
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@10
Day 2
1
JM Press
4 Sets
6-10 Reps
@10
2
Preacher Curl (Barbell)
4 Sets
6-10 Reps
@10
3
Lateral Raise (Machine)
3 Sets
10-15 Reps
@10
4
Face Pull
3 Sets
15-20 Reps
@10
5
Hammer Curl
3 Sets
10-15 Reps
@10
Day 3
1
Platz Squat
3 Sets
8-12 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
3
Leg Extension
3 Sets
10-15 Reps
@10
4
Dragon Flag
3 Sets
AMRAP
@10
5
Neck Extension
3 Sets
15-20 Reps
@8
Day 5
1
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@10
2
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@10
4
Reverse Pec Deck
3 Sets
10-15 Reps
@10
5
Reverse Bicep Curl (EZ Bar)
3 Sets
10-1 Reps
@10
Day 6
1
Hack Squat
3 Sets
4-8 Reps
@8
2
Good Morning
3 Sets
8-12 Reps
@8
3
Decline Bench Sit Up
3 Sets
10-20 Reps
@10
4
Lying Leg Curl
3 Sets
10-15 Reps
@10
5
Neck Extension
3 Sets
15-20 Reps
@8
Day 4
1
Reverse Grip Bench Press (Smith Machine)
3 Sets
8-12 Reps
@9
2
Chin-Up (Weighted)
3 Sets
AMRAP
@10
3
Dip (Bodyweight)
3 Sets
AMRAP
@10
4
Dumbbell Row
3 Sets
8-12 Reps
@9
5
Arnold Press
4 Sets
8-12 Reps
@9
Day 1
1
Bench Press (Smith Machine)
3 Sets
6-10 Reps
@8
2
Pullover (Dumbbell)
3 Sets
6-10 Reps
@9
3
Seated Wide-Grip Row (Cable)
3 Sets
10-15 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
5
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@10
Day 2
1
JM Press
4 Sets
6-10 Reps
@10
2
Preacher Curl (Barbell)
4 Sets
6-10 Reps
@10
3
Lateral Raise (Machine)
3 Sets
10-15 Reps
@10
4
Face Pull
3 Sets
15-20 Reps
@10
5
Hammer Curl
3 Sets
10-15 Reps
@10
Day 3
1
Platz Squat
3 Sets
8-12 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
3
Leg Extension
3 Sets
10-15 Reps
@10
4
Dragon Flag
3 Sets
AMRAP
@10
5
Neck Extension
3 Sets
15-20 Reps
@8
Day 5
1
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@10
2
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@10
4
Reverse Pec Deck
3 Sets
10-15 Reps
@10
5
Reverse Bicep Curl (EZ Bar)
3 Sets
10-1 Reps
@10
Day 6
1
Hack Squat
3 Sets
4-8 Reps
@8
2
Good Morning
3 Sets
8-12 Reps
@8
3
Decline Bench Sit Up
3 Sets
10-20 Reps
@10
4
Lying Leg Curl
3 Sets
10-15 Reps
@10
5
Neck Extension
3 Sets
15-20 Reps
@8
Day 4
1
Reverse Grip Bench Press (Smith Machine)
3 Sets
8-12 Reps
@9
2
Chin-Up (Weighted)
3 Sets
AMRAP
@10
3
Dip (Bodyweight)
3 Sets
AMRAP
@10
4
Dumbbell Row
3 Sets
8-12 Reps
@9
5
Arnold Press
4 Sets
8-12 Reps
@9
Day 1
1
Bench Press (Smith Machine)
3 Sets
6-10 Reps
@8
2
Pullover (Dumbbell)
3 Sets
6-10 Reps
@9
3
Seated Wide-Grip Row (Cable)
3 Sets
10-15 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
5
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@10
Day 2
1
JM Press
4 Sets
6-10 Reps
@10
2
Preacher Curl (Barbell)
4 Sets
6-10 Reps
@10
3
Lateral Raise (Machine)
3 Sets
10-15 Reps
@10
4
Face Pull
3 Sets
15-20 Reps
@10
5
Hammer Curl
3 Sets
10-15 Reps
@10
Day 3
1
Platz Squat
3 Sets
8-12 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
3
Leg Extension
3 Sets
10-15 Reps
@10
4
Dragon Flag
3 Sets
AMRAP
@10
5
Neck Extension
3 Sets
15-20 Reps
@8
Day 5
1
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@10
2
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@10
4
Reverse Pec Deck
3 Sets
10-15 Reps
@10
5
Reverse Bicep Curl (EZ Bar)
3 Sets
10-1 Reps
@10
Day 6
1
Hack Squat
3 Sets
4-8 Reps
@8
2
Good Morning
3 Sets
8-12 Reps
@8
3
Decline Bench Sit Up
3 Sets
10-20 Reps
@10
4
Lying Leg Curl
3 Sets
10-15 Reps
@10
5
Neck Extension
3 Sets
15-20 Reps
@8
Day 4
1
Reverse Grip Bench Press (Smith Machine)
3 Sets
8-12 Reps
@9
2
Chin-Up (Weighted)
3 Sets
AMRAP
@10
3
Dip (Bodyweight)
3 Sets
AMRAP
@10
4
Dumbbell Row
3 Sets
8-12 Reps
@9
5
Arnold Press
4 Sets
8-12 Reps
@9
Day 1
1
Bench Press (Smith Machine)
3 Sets
6-10 Reps
@8
2
Pullover (Dumbbell)
3 Sets
6-10 Reps
@9
3
Seated Wide-Grip Row (Cable)
3 Sets
10-15 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
5
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@10
Day 2
1
JM Press
4 Sets
6-10 Reps
@10
2
Preacher Curl (Barbell)
4 Sets
6-10 Reps
@10
3
Lateral Raise (Machine)
3 Sets
10-15 Reps
@10
4
Face Pull
3 Sets
15-20 Reps
@10
5
Hammer Curl
3 Sets
10-15 Reps
@10
Day 3
1
Platz Squat
3 Sets
8-12 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
3
Leg Extension
3 Sets
10-15 Reps
@10
4
Dragon Flag
3 Sets
AMRAP
@10
5
Neck Extension
3 Sets
15-20 Reps
@8
Day 5
1
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@10
2
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@10
4
Reverse Pec Deck
3 Sets
10-15 Reps
@10
5
Reverse Bicep Curl (EZ Bar)
3 Sets
10-1 Reps
@10
Day 6
1
Hack Squat
3 Sets
4-8 Reps
@8
2
Good Morning
3 Sets
8-12 Reps
@8
3
Decline Bench Sit Up
3 Sets
10-20 Reps
@10
4
Lying Leg Curl
3 Sets
10-15 Reps
@10
5
Neck Extension
3 Sets
15-20 Reps
@8
Day 4
1
Reverse Grip Bench Press (Smith Machine)
3 Sets
8-12 Reps
@9
2
Chin-Up (Weighted)
3 Sets
AMRAP
@10
3
Dip (Bodyweight)
3 Sets
AMRAP
@10
4
Dumbbell Row
3 Sets
8-12 Reps
@9
5
Arnold Press
4 Sets
8-12 Reps
@9
Day 1
1
Bench Press (Smith Machine)
3 Sets
6-10 Reps
@8
2
Pullover (Dumbbell)
3 Sets
6-10 Reps
@9
3
Seated Wide-Grip Row (Cable)
3 Sets
10-15 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
5
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@10
Day 2
1
JM Press
4 Sets
6-10 Reps
@10
2
Preacher Curl (Barbell)
4 Sets
6-10 Reps
@10
3
Lateral Raise (Machine)
3 Sets
10-15 Reps
@10
4
Face Pull
3 Sets
15-20 Reps
@10
5
Hammer Curl
3 Sets
10-15 Reps
@10
Day 3
1
Platz Squat
3 Sets
8-12 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
3
Leg Extension
3 Sets
10-15 Reps
@10
4
Dragon Flag
3 Sets
AMRAP
@10
5
Neck Extension
3 Sets
15-20 Reps
@8
Day 5
1
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@10
2
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@10
4
Reverse Pec Deck
3 Sets
10-15 Reps
@10
5
Reverse Bicep Curl (EZ Bar)
3 Sets
10-1 Reps
@10
Day 6
1
Hack Squat
3 Sets
4-8 Reps
@8
2
Good Morning
3 Sets
8-12 Reps
@8
3
Decline Bench Sit Up
3 Sets
10-20 Reps
@10
4
Lying Leg Curl
3 Sets
10-15 Reps
@10
5
Neck Extension
3 Sets
15-20 Reps
@8
Day 4
1
Reverse Grip Bench Press (Smith Machine)
3 Sets
8-12 Reps
@9
2
Chin-Up (Weighted)
3 Sets
AMRAP
@10
3
Dip (Bodyweight)
3 Sets
AMRAP
@10
4
Dumbbell Row
3 Sets
8-12 Reps
@9
5
Arnold Press
4 Sets
8-12 Reps
@9
Day 1
1
Bench Press (Smith Machine)
3 Sets
6-10 Reps
@8
2
Pullover (Dumbbell)
3 Sets
6-10 Reps
@9
3
Seated Wide-Grip Row (Cable)
3 Sets
10-15 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
5
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@10
Day 2
1
JM Press
4 Sets
6-10 Reps
@10
2
Preacher Curl (Barbell)
4 Sets
6-10 Reps
@10
3
Lateral Raise (Machine)
3 Sets
10-15 Reps
@10
4
Face Pull
3 Sets
15-20 Reps
@10
5
Hammer Curl
3 Sets
10-15 Reps
@10
Day 3
1
Platz Squat
3 Sets
8-12 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
3
Leg Extension
3 Sets
10-15 Reps
@10
4
Dragon Flag
3 Sets
AMRAP
@10
5
Neck Extension
3 Sets
15-20 Reps
@8
Day 5
1
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@10
2
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@10
4
Reverse Pec Deck
3 Sets
10-15 Reps
@10
5
Reverse Bicep Curl (EZ Bar)
3 Sets
10-1 Reps
@10
Day 6
1
Hack Squat
3 Sets
4-8 Reps
@8
2
Good Morning
3 Sets
8-12 Reps
@8
3
Decline Bench Sit Up
3 Sets
10-20 Reps
@10
4
Lying Leg Curl
3 Sets
10-15 Reps
@10
5
Neck Extension
3 Sets
15-20 Reps
@8
Day 4
1
Reverse Grip Bench Press (Smith Machine)
3 Sets
8-12 Reps
@9
2
Chin-Up (Weighted)
3 Sets
AMRAP
@10
3
Dip (Bodyweight)
3 Sets
AMRAP
@10
4
Dumbbell Row
3 Sets
8-12 Reps
@9
5
Arnold Press
4 Sets
8-12 Reps
@9
Day 1
1
Bench Press (Smith Machine)
3 Sets
6-10 Reps
@8
2
Pullover (Dumbbell)
3 Sets
6-10 Reps
@9
3
Seated Wide-Grip Row (Cable)
3 Sets
10-15 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
5
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@10
Day 2
1
JM Press
4 Sets
6-10 Reps
@10
2
Preacher Curl (Barbell)
4 Sets
6-10 Reps
@10
3
Lateral Raise (Machine)
3 Sets
10-15 Reps
@10
4
Face Pull
3 Sets
15-20 Reps
@10
5
Hammer Curl
3 Sets
10-15 Reps
@10
Day 3
1
Platz Squat
3 Sets
8-12 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
3
Leg Extension
3 Sets
10-15 Reps
@10
4
Dragon Flag
3 Sets
AMRAP
@10
5
Neck Extension
3 Sets
15-20 Reps
@8
Day 5
1
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@10
2
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@10
4
Reverse Pec Deck
3 Sets
10-15 Reps
@10
5
Reverse Bicep Curl (EZ Bar)
3 Sets
10-1 Reps
@10
Day 6
1
Hack Squat
3 Sets
4-8 Reps
@8
2
Good Morning
3 Sets
8-12 Reps
@8
3
Decline Bench Sit Up
3 Sets
10-20 Reps
@10
4
Lying Leg Curl
3 Sets
10-15 Reps
@10
5
Neck Extension
3 Sets
15-20 Reps
@8
Day 4
1
Reverse Grip Bench Press (Smith Machine)
3 Sets
8-12 Reps
@9
2
Chin-Up (Weighted)
3 Sets
AMRAP
@10
3
Dip (Bodyweight)
3 Sets
AMRAP
@10
4
Dumbbell Row
3 Sets
8-12 Reps
@9
5
Arnold Press
4 Sets
8-12 Reps
@9
Day 1
1
Bench Press (Smith Machine)
3 Sets
6-10 Reps
@8
2
Pullover (Dumbbell)
3 Sets
6-10 Reps
@9
3
Seated Wide-Grip Row (Cable)
3 Sets
10-15 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
5
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@10
Day 2
1
JM Press
4 Sets
6-10 Reps
@10
2
Preacher Curl (Barbell)
4 Sets
6-10 Reps
@10
3
Lateral Raise (Machine)
3 Sets
10-15 Reps
@10
4
Face Pull
3 Sets
15-20 Reps
@10
5
Hammer Curl
3 Sets
10-15 Reps
@10
Day 3
1
Platz Squat
3 Sets
8-12 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
3
Leg Extension
3 Sets
10-15 Reps
@10
4
Dragon Flag
3 Sets
AMRAP
@10
5
Neck Extension
3 Sets
15-20 Reps
@8
Day 5
1
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@10
2
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@10
4
Reverse Pec Deck
3 Sets
10-15 Reps
@10
5
Reverse Bicep Curl (EZ Bar)
3 Sets
10-1 Reps
@10
Day 6
1
Hack Squat
3 Sets
4-8 Reps
@8
2
Good Morning
3 Sets
8-12 Reps
@8
3
Decline Bench Sit Up
3 Sets
10-20 Reps
@10
4
Lying Leg Curl
3 Sets
10-15 Reps
@10
5
Neck Extension
3 Sets
15-20 Reps
@8
Day 4
1
Reverse Grip Bench Press (Smith Machine)
3 Sets
8-12 Reps
@9
2
Chin-Up (Weighted)
3 Sets
AMRAP
@10
3
Dip (Bodyweight)
3 Sets
AMRAP
@10
4
Dumbbell Row
3 Sets
8-12 Reps
@9
5
Arnold Press
4 Sets
8-12 Reps
@9
Day 1
1
Bench Press (Smith Machine)
3 Sets
6-10 Reps
@8
2
Pullover (Dumbbell)
3 Sets
6-10 Reps
@9
3
Seated Wide-Grip Row (Cable)
3 Sets
10-15 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
5
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@10
Day 2
1
JM Press
4 Sets
6-10 Reps
@10
2
Preacher Curl (Barbell)
4 Sets
6-10 Reps
@10
3
Lateral Raise (Machine)
3 Sets
10-15 Reps
@10
4
Face Pull
3 Sets
15-20 Reps
@10
5
Hammer Curl
3 Sets
10-15 Reps
@10
Day 3
1
Platz Squat
3 Sets
8-12 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
3
Leg Extension
3 Sets
10-15 Reps
@10
4
Dragon Flag
3 Sets
AMRAP
@10
5
Neck Extension
3 Sets
15-20 Reps
@8
Day 5
1
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@10
2
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@10
4
Reverse Pec Deck
3 Sets
10-15 Reps
@10
5
Reverse Bicep Curl (EZ Bar)
3 Sets
10-1 Reps
@10
Day 6
1
Hack Squat
3 Sets
4-8 Reps
@8
2
Good Morning
3 Sets
8-12 Reps
@8
3
Decline Bench Sit Up
3 Sets
10-20 Reps
@10
4
Lying Leg Curl
3 Sets
10-15 Reps
@10
5
Neck Extension
3 Sets
15-20 Reps
@8
Day 4
1
Reverse Grip Bench Press (Smith Machine)
3 Sets
8-12 Reps
@9
2
Chin-Up (Weighted)
3 Sets
AMRAP
@10
3
Dip (Bodyweight)
3 Sets
AMRAP
@10
4
Dumbbell Row
3 Sets
8-12 Reps
@9
5
Arnold Press
4 Sets
8-12 Reps
@9
Day 1
1
Bench Press (Smith Machine)
3 Sets
6-10 Reps
@8
2
Pullover (Dumbbell)
3 Sets
6-10 Reps
@9
3
Seated Wide-Grip Row (Cable)
3 Sets
10-15 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
5
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@10
Day 2
1
JM Press
4 Sets
6-10 Reps
@10
2
Preacher Curl (Barbell)
4 Sets
6-10 Reps
@10
3
Lateral Raise (Machine)
3 Sets
10-15 Reps
@10
4
Face Pull
3 Sets
15-20 Reps
@10
5
Hammer Curl
3 Sets
10-15 Reps
@10
Day 3
1
Platz Squat
3 Sets
8-12 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
3
Leg Extension
3 Sets
10-15 Reps
@10
4
Dragon Flag
3 Sets
AMRAP
@10
5
Neck Extension
3 Sets
15-20 Reps
@8
Day 5
1
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@10
2
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@10
4
Reverse Pec Deck
3 Sets
10-15 Reps
@10
5
Reverse Bicep Curl (EZ Bar)
3 Sets
10-1 Reps
@10
Day 6
1
Hack Squat
3 Sets
4-8 Reps
@8
2
Good Morning
3 Sets
8-12 Reps
@8
3
Decline Bench Sit Up
3 Sets
10-20 Reps
@10
4
Lying Leg Curl
3 Sets
10-15 Reps
@10
5
Neck Extension
3 Sets
15-20 Reps
@8
Day 4
1
Reverse Grip Bench Press (Smith Machine)
3 Sets
8-12 Reps
@9
2
Chin-Up (Weighted)
3 Sets
AMRAP
@10
3
Dip (Bodyweight)
3 Sets
AMRAP
@10
4
Dumbbell Row
3 Sets
8-12 Reps
@9
5
Arnold Press
4 Sets
8-12 Reps
@9