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HYPERTROPHY
by Craig M.
Program Description
Hypertrophy with Tricep & Delt Specialisation Stepped Volume Specialisation sets: 345, 345, 345. 345 over each 3 week block.
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
150 minutes
Created
Feb 29, 2024 02:27
Last Edited
May 07, 2024 10:05
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Week 1
1 / 12 Weeks
Day 3
1
Copenhagen Plank
1 Set
10 Reps
@7
2
Landmine Oblique Twist
1 Set
9 Reps
@7
3
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
4
Wrist Curls
1 Set
35 Reps
@6.5
5
Reverse Wrist Curl (Barbell)
1 Set
35 Reps
@6.5
6
Overhead Press (Dumbbell)
1 Set
20 Reps
@6.5
7
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
8
Push Up
1 Set
20 Reps
@7
9
Band Pull Apart
3 Sets
12 Reps
@6.5
10
Squat (Bodyweight)
1 Set
20 Reps
@6.5
11
Leg Curl
4 Sets
12 Reps
@7.5
12
Leg Extension
3 Sets
12 Reps
@7.5
13
Front Squat (Barbell)
1 Set
6 Reps
@6.5
14
High Bar Squat (Barbell)
1 Set
11 Reps
@7
15
Safety Bar Squat
3 Sets
10 Reps
@7.5
16
Deadlift (Barbell)
1 Set
1 Set
3 Sets
6 Reps
1 Reps
6 Reps
@6.5
@7
@8
17
Step-Up (Weighted)
3 Sets
12 Reps
@8
18
Ab Wheel
1 Set
10 Reps
@7.5
Day 4
1
Overhead Press (Dumbbell)
1 Set
1 Set
20 Reps
10 Reps
@6.5
@7
2
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
3
Push Up
1 Set
20 Reps
@7
4
Face Pull
3 Sets
16 Reps
@6.5
5
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
6
Floor Press (Barbell)
3 Sets
8 Reps
@8
7
Dip (Bodyweight)
1 Set
10 Reps
@7
8
Dip (Weighted)
3 Sets
10 Reps
@8
9
Tricep Pushdown (Cable)
3 Sets
15 Reps
@7.5
10
Lateral Raise (Dumbbell)
3 Sets
13 Reps
@7.5
11
Front Raise
3 Sets
12
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
13
Landmine Oblique Twist
1 Set
9 Reps
@6.5
Day 1
1
Overhead Press (Dumbbell)
1 Set
1 Set
20 Reps
10 Reps
@6.5
@7
2
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
3
Push Up
1 Set
1 Set
15 Reps
6 Reps
@6.5
@6.5
4
Face Pull
3 Sets
16 Reps
@6.5
5
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
@6.5
@7
@8
6
Floor Press (Barbell)
2 Sets
1 Set
5 Reps
6 Reps
@8
@8
7
Dip (Bodyweight)
1 Set
6 Reps
@6.5
8
Dip (Weighted)
3 Sets
6 Reps
@8
9
Tricep Pushdown (Cable)
3 Sets
15 Reps
@7
10
Lateral Raise (Dumbbell)
3 Sets
13 Reps
@8
11
Front Raise
3 Sets
10 Reps
@7.5
12
Wrist Curls
1 Set
35 Reps
@6.5
13
Reverse Wrist Curl (Barbell)
1 Set
35 Reps
@6.5
14
Landmine Oblique Twist
1 Set
8 Reps
@6.5
15
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
Day 2
1
Overhead Press (Dumbbell)
1 Set
20 Reps
@6.5
2
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
3
Push Up
1 Set
20 Reps
@7
4
Face Pull
3 Sets
16 Reps
@6.5
5
Bicep Curl (Dumbbell)
1 Set
3 Sets
12 Reps
10 Reps
@6
@8
6
Lateral Raise (Cable)
3 Sets
13 Reps
@7
7
Hammer Curl
3 Sets
10 Reps
@7.5
8
Front Raise
3 Sets
10 Reps
@7.5
9
Underhand Lat Pulldown
1 Set
10 Reps
@6.5
10
Chin-Up (Weighted)
3 Sets
6 Reps
@8
11
Dumbbell Row
3 Sets
8 Reps
@8
12
Wide Grip Pull-Up
3 Sets
6 Reps
@7.5
13
Wide Grip Lat Pulldown
1 Set
10 Reps
@7.5
14
Rear Delt Cable Flye
3 Sets
12 Reps
@7.5
15
Standing Calf Raise
4 Sets
10 Reps
@7.5
16
Seated Calf Raise
4 Sets
10 Reps
@7.5
17
Wrist Curls
1 Set
35 Reps
@6.5
18
Reverse Wrist Curl (Barbell)
1 Set
35 Reps
@6.5
19
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
20
Landmine Oblique Twist
1 Set
9 Reps
@6.5
Day 5
1
Overhead Press (Dumbbell)
1 Set
20 Reps
@6.5
2
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
3
Push Up
1 Set
20 Reps
@6.5
4
Face Pull
3 Sets
16 Reps
@6.5
5
Hammer Curl
3 Sets
9 Reps
@8
6
Lateral Raise (Cable)
3 Sets
10 Reps
@7
7
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7.5
8
Front Raise
3 Sets
10 Reps
@7
9
Lat Pulldown (Neutral Grip)
1 Set
10 Reps
@6.5
10
Chin-Up (Weighted)
3 Sets
6 Reps
@8
11
Dumbbell Row
3 Sets
10 Reps
@7.5
12
Wide Grip Pull-Up
3 Sets
6 Reps
@7.5
13
Wide Grip Lat Pulldown
1 Set
10 Reps
@7.5
14
Rear Delt Cable Flye
3 Sets
12 Reps
@7
15
Standing Calf Raise
4 Sets
10 Reps
@7.5
16
Seated Calf Raise
4 Sets
10 Reps
@7.5
17
Landmine Oblique Twist
1 Set
9 Reps
@7
18
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
19
Wrist Curls
1 Set
20
Reverse Wrist Curl (Barbell)
1 Set
Day 6
1
Copenhagen Plank
1 Set
10 Reps
@7
2
Landmine Oblique Twist
1 Set
9 Reps
@7
3
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
4
Wrist Curls
1 Set
35 Reps
@6.5
5
Reverse Wrist Curl (Barbell)
1 Set
35 Reps
@6.5
6
Overhead Press (Dumbbell)
1 Set
20 Reps
@6.5
7
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
8
Push Up
1 Set
20 Reps
@7
9
Band Pull Apart
3 Sets
12 Reps
@6.5
10
Squat (Bodyweight)
1 Set
20 Reps
@6.5
11
Floor Press (Barbell)
3 Sets
12 Reps
@8
12
Leg Curl
4 Sets
12 Reps
@7.5
13
Tricep Pushdown (Cable)
3 Sets
15 Reps
@7.5
14
Leg Extension
3 Sets
12 Reps
@7.5
15
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
16
Front Squat (Barbell)
1 Set
6 Reps
@6.5
17
High Bar Squat (Barbell)
1 Set
11 Reps
@7
18
Safety Bar Squat
3 Sets
5 Reps
@8
19
Front Raise
3 Sets
10 Reps
@7.5
20
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
21
Rear Delt Cable Flye
3 Sets
10 Reps
@7.5
22
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@7.5
23
Ab Wheel
1 Set
Day 1
1
Overhead Press (Dumbbell)
1 Set
1 Set
20 Reps
10 Reps
@6.5
@7
2
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
3
Push Up
1 Set
1 Set
15 Reps
6 Reps
@6.5
@6.5
4
Face Pull
3 Sets
16 Reps
@6.5
5
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
@6.5
@7
@8
6
Floor Press (Barbell)
3 Sets
1 Set
5 Reps
6 Reps
@8
@8
7
Dip (Bodyweight)
1 Set
6 Reps
@6.5
8
Dip (Weighted)
4 Sets
6 Reps
@8
9
Tricep Pushdown (Cable)
4 Sets
15 Reps
@7
10
Lateral Raise (Dumbbell)
4 Sets
13 Reps
@8
11
Front Raise
4 Sets
10 Reps
@7.5
12
Wrist Curls
1 Set
35 Reps
@6.5
13
Reverse Wrist Curl (Barbell)
1 Set
35 Reps
@6.5
14
Landmine Oblique Twist
1 Set
8 Reps
@6.5
15
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
Day 2
1
Overhead Press (Dumbbell)
1 Set
20 Reps
@6.5
2
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
3
Push Up
1 Set
20 Reps
@7
4
Face Pull
3 Sets
16 Reps
@6.5
5
Bicep Curl (Dumbbell)
1 Set
3 Sets
12 Reps
10 Reps
@6
@8
6
Lateral Raise (Cable)
4 Sets
13 Reps
@7
7
Hammer Curl
3 Sets
10 Reps
@7.5
8
Front Raise
4 Sets
10 Reps
@7.5
9
Underhand Lat Pulldown
1 Set
10 Reps
@6.5
10
Chin-Up (Weighted)
3 Sets
6 Reps
@8
11
Dumbbell Row
3 Sets
8 Reps
@8
12
Wide Grip Pull-Up
3 Sets
6 Reps
@7.5
13
Wide Grip Lat Pulldown
1 Set
10 Reps
@7.5
14
Rear Delt Cable Flye
4 Sets
12 Reps
@7.5
15
Standing Calf Raise
4 Sets
10 Reps
@7.5
16
Seated Calf Raise
4 Sets
10 Reps
@7.5
17
Wrist Curls
1 Set
35 Reps
@6.5
18
Reverse Wrist Curl (Barbell)
1 Set
35 Reps
@6.5
19
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
20
Landmine Oblique Twist
1 Set
9 Reps
@6.5
Day 3
1
Copenhagen Plank
1 Set
10 Reps
@7
2
Landmine Oblique Twist
1 Set
9 Reps
@7
3
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
4
Wrist Curls
1 Set
35 Reps
@6.5
5
Reverse Wrist Curl (Barbell)
1 Set
35 Reps
@6.5
6
Overhead Press (Dumbbell)
1 Set
20 Reps
@6.5
7
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
8
Push Up
1 Set
20 Reps
@7
9
Band Pull Apart
3 Sets
12 Reps
@6.5
10
Squat (Bodyweight)
1 Set
20 Reps
@6.5
11
Leg Curl
4 Sets
12 Reps
@7.5
12
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7
13
Leg Extension
3 Sets
12 Reps
@7.5
14
Front Raise
4 Sets
10 Reps
@7
15
Front Squat (Barbell)
1 Set
6 Reps
@6.5
16
High Bar Squat (Barbell)
1 Set
11 Reps
@7
17
Safety Bar Squat
3 Sets
10 Reps
@7.5
18
Deadlift (Barbell)
1 Set
1 Set
3 Sets
6 Reps
1 Reps
6 Reps
@6.5
@7
@8
19
Step-Up (Weighted)
3 Sets
12 Reps
@8
20
Ab Wheel
1 Set
10 Reps
@7.5
Day 4
1
Overhead Press (Dumbbell)
1 Set
1 Set
20 Reps
10 Reps
@6.5
@7
2
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
3
Push Up
1 Set
20 Reps
@7
4
Face Pull
3 Sets
16 Reps
@6.5
5
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
6
Floor Press (Barbell)
4 Sets
8 Reps
@8
7
Dip (Bodyweight)
1 Set
10 Reps
@7
8
Dip (Weighted)
4 Sets
10 Reps
@8
9
Tricep Pushdown (Cable)
4 Sets
15 Reps
@7.5
10
Lateral Raise (Dumbbell)
4 Sets
13 Reps
@7.5
11
Front Raise
4 Sets
10 Reps
@7
12
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
13
Landmine Oblique Twist
1 Set
9 Reps
@6.5
Day 5
1
Overhead Press (Dumbbell)
1 Set
20 Reps
@6.5
2
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
3
Push Up
1 Set
20 Reps
@6.5
4
Face Pull
3 Sets
16 Reps
@6.5
5
Lateral Raise (Cable)
4 Sets
10 Reps
@7
6
Hammer Curl
3 Sets
9 Reps
@8
7
Front Raise
4 Sets
10 Reps
@7
8
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7.5
9
Lat Pulldown (Neutral Grip)
1 Set
10 Reps
@6.5
10
Chin-Up (Weighted)
3 Sets
6 Reps
@8
11
Dumbbell Row
3 Sets
10 Reps
@7.5
12
Wide Grip Pull-Up
3 Sets
6 Reps
@7.5
13
Wide Grip Lat Pulldown
1 Set
10 Reps
@7.5
14
Rear Delt Cable Flye
3 Sets
12 Reps
@7
15
Standing Calf Raise
4 Sets
10 Reps
@7.5
16
Seated Calf Raise
4 Sets
10 Reps
@7.5
17
Landmine Oblique Twist
1 Set
9 Reps
@7
18
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
19
Wrist Curls
1 Set
20
Reverse Wrist Curl (Barbell)
1 Set
Day 6
1
Copenhagen Plank
1 Set
10 Reps
@7
2
Landmine Oblique Twist
1 Set
9 Reps
@7
3
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
4
Wrist Curls
1 Set
35 Reps
@6.5
5
Reverse Wrist Curl (Barbell)
1 Set
35 Reps
@6.5
6
Overhead Press (Dumbbell)
1 Set
20 Reps
@6.5
7
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
8
Push Up
1 Set
20 Reps
@7
9
Band Pull Apart
3 Sets
12 Reps
@6.5
10
Squat (Bodyweight)
1 Set
20 Reps
@6.5
11
Floor Press (Barbell)
4 Sets
12 Reps
@8
12
Leg Curl
3 Sets
12 Reps
@7.5
13
Tricep Pushdown (Cable)
4 Sets
15 Reps
@7.5
14
Leg Extension
3 Sets
12 Reps
@7.5
15
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7
16
Front Squat (Barbell)
1 Set
6 Reps
@6.5
17
High Bar Squat (Barbell)
1 Set
11 Reps
@7
18
Front Raise
4 Sets
10 Reps
@7
19
Safety Bar Squat
3 Sets
5 Reps
@8
20
Rear Delt Cable Flye
4 Sets
10 Reps
@7
21
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
22
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@7.5
23
Ab Wheel
1 Set
Day 1
1
Overhead Press (Dumbbell)
1 Set
1 Set
20 Reps
10 Reps
@6.5
@7
2
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
3
Push Up
1 Set
1 Set
15 Reps
6 Reps
@6.5
@6.5
4
Face Pull
3 Sets
16 Reps
@6.5
5
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
@6.5
@7
@8
6
Floor Press (Barbell)
4 Sets
1 Set
5 Reps
6 Reps
@8
@8
7
Dip (Bodyweight)
1 Set
6 Reps
@6.5
8
Dip (Weighted)
5 Sets
6 Reps
@8
9
Tricep Pushdown (Cable)
5 Sets
10 Reps
@7
10
Lateral Raise (Dumbbell)
5 Sets
13 Reps
@8
11
Front Raise
5 Sets
10 Reps
@7.5
12
Wrist Curls
1 Set
35 Reps
@6.5
13
Reverse Wrist Curl (Barbell)
1 Set
35 Reps
@6.5
14
Landmine Oblique Twist
1 Set
8 Reps
@6.5
15
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
Day 2
1
Overhead Press (Dumbbell)
1 Set
20 Reps
@6.5
2
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
3
Push Up
1 Set
20 Reps
@7
4
Face Pull
3 Sets
16 Reps
@6.5
5
Bicep Curl (Dumbbell)
1 Set
3 Sets
12 Reps
10 Reps
@6
@8
6
Lateral Raise (Cable)
5 Sets
13 Reps
@7
7
Hammer Curl
3 Sets
10 Reps
@7.5
8
Front Raise
5 Sets
10 Reps
@7
9
Underhand Lat Pulldown
1 Set
10 Reps
@6.5
10
Chin-Up (Weighted)
3 Sets
6 Reps
@8
11
Dumbbell Row
3 Sets
8 Reps
@8
12
Wide Grip Pull-Up
3 Sets
6 Reps
@7.5
13
Wide Grip Lat Pulldown
1 Set
10 Reps
@7.5
14
Rear Delt Cable Flye
5 Sets
12 Reps
@7.5
15
Standing Calf Raise
4 Sets
10 Reps
@7.5
16
Seated Calf Raise
4 Sets
10 Reps
@7.5
17
Wrist Curls
1 Set
35 Reps
@6.5
18
Reverse Wrist Curl (Barbell)
1 Set
35 Reps
@6.5
19
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
20
Landmine Oblique Twist
1 Set
9 Reps
@6.5
Day 3
1
Copenhagen Plank
1 Set
10 Reps
@7
2
Landmine Oblique Twist
1 Set
9 Reps
@7
3
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
4
Wrist Curls
1 Set
35 Reps
@6.5
5
Reverse Wrist Curl (Barbell)
1 Set
35 Reps
@6.5
6
Overhead Press (Dumbbell)
1 Set
20 Reps
@6.5
7
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
8
Push Up
1 Set
20 Reps
@7
9
Band Pull Apart
3 Sets
12 Reps
@6.5
10
Squat (Bodyweight)
1 Set
20 Reps
@6.5
11
Leg Curl
3 Sets
12 Reps
@7.5
12
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@7
13
Leg Extension
3 Sets
12 Reps
@7.5
14
Front Raise
5 Sets
10 Reps
@7
15
Front Squat (Barbell)
1 Set
6 Reps
@6.5
16
High Bar Squat (Barbell)
1 Set
11 Reps
@7
17
Safety Bar Squat
3 Sets
10 Reps
@7.5
18
Deadlift (Barbell)
1 Set
1 Set
3 Sets
6 Reps
1 Reps
6 Reps
@6.5
@7
@8
19
Step-Up (Weighted)
3 Sets
12 Reps
@8
20
Ab Wheel
1 Set
10 Reps
@7.5
Day 4
1
Overhead Press (Dumbbell)
1 Set
1 Set
20 Reps
10 Reps
@6.5
@7
2
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
3
Push Up
1 Set
20 Reps
@7
4
Face Pull
3 Sets
16 Reps
@6.5
5
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
6
Floor Press (Barbell)
5 Sets
8 Reps
@8
7
Dip (Bodyweight)
1 Set
10 Reps
@7
8
Dip (Weighted)
5 Sets
10 Reps
@8
9
Tricep Pushdown (Cable)
5 Sets
15 Reps
@7.5
10
Lateral Raise (Dumbbell)
5 Sets
13 Reps
@7.5
11
Front Raise
5 Sets
10 Reps
@7
12
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
13
Landmine Oblique Twist
1 Set
9 Reps
@6.5
Day 5
1
Overhead Press (Dumbbell)
1 Set
20 Reps
@6.5
2
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
3
Push Up
1 Set
20 Reps
@6.5
4
Face Pull
3 Sets
16 Reps
@6.5
5
Hammer Curl
3 Sets
9 Reps
@8
6
Lateral Raise (Cable)
5 Sets
10 Reps
@7
7
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7.5
8
Front Raise
5 Sets
10 Reps
@7
9
Lat Pulldown (Neutral Grip)
1 Set
10 Reps
@6.5
10
Chin-Up (Weighted)
3 Sets
6 Reps
@8
11
Dumbbell Row
3 Sets
10 Reps
@7.5
12
Wide Grip Pull-Up
3 Sets
6 Reps
@7.5
13
Wide Grip Lat Pulldown
1 Set
10 Reps
@7.5
14
Rear Delt Cable Flye
5 Sets
12 Reps
@7
15
Standing Calf Raise
4 Sets
10 Reps
@7.5
16
Seated Calf Raise
4 Sets
10 Reps
@7.5
17
Landmine Oblique Twist
1 Set
9 Reps
@7
18
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
19
Wrist Curls
1 Set
20
Reverse Wrist Curl (Barbell)
1 Set
Day 6
1
Copenhagen Plank
1 Set
10 Reps
@7
2
Landmine Oblique Twist
1 Set
9 Reps
@7
3
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
4
Wrist Curls
1 Set
35 Reps
@6.5
5
Reverse Wrist Curl (Barbell)
1 Set
35 Reps
@6.5
6
Overhead Press (Dumbbell)
1 Set
20 Reps
@6.5
7
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
8
Push Up
1 Set
20 Reps
@7
9
Band Pull Apart
3 Sets
12 Reps
@6.5
10
Squat (Bodyweight)
1 Set
20 Reps
@6.5
11
Floor Press (Barbell)
5 Sets
12 Reps
@8
12
Leg Curl
3 Sets
12 Reps
@7.5
13
Tricep Pushdown (Cable)
5 Sets
15 Reps
@7.5
14
Leg Extension
3 Sets
12 Reps
@7.5
15
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@7
16
Front Squat (Barbell)
1 Set
6 Reps
@6.5
17
High Bar Squat (Barbell)
1 Set
11 Reps
@7
18
Front Raise
5 Sets
10 Reps
@7
19
Safety Bar Squat
3 Sets
5 Reps
@8
20
Rear Delt Cable Flye
5 Sets
10 Reps
@7
21
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
22
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@7.5
23
Ab Wheel
1 Set
Day 1
1
Overhead Press (Dumbbell)
1 Set
1 Set
20 Reps
10 Reps
@6.5
@7
2
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
3
Push Up
1 Set
1 Set
15 Reps
6 Reps
@6.5
@6.5
4
Face Pull
3 Sets
16 Reps
@6.5
5
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
@6.5
@7
@8
6
Floor Press (Barbell)
2 Sets
1 Set
5 Reps
6 Reps
@8
@8
7
Dip (Bodyweight)
1 Set
6 Reps
@6.5
8
Dip (Weighted)
3 Sets
6 Reps
@8
9
Tricep Pushdown (Cable)
3 Sets
15 Reps
@7
10
Lateral Raise (Dumbbell)
3 Sets
13 Reps
@8
11
Front Raise
3 Sets
10 Reps
@7.5
12
Wrist Curls
1 Set
35 Reps
@6.5
13
Reverse Wrist Curl (Barbell)
1 Set
35 Reps
@6.5
14
Landmine Oblique Twist
1 Set
8 Reps
@6.5
15
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
Day 3
1
Copenhagen Plank
1 Set
10 Reps
@7
2
Landmine Oblique Twist
1 Set
9 Reps
@7
3
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
4
Wrist Curls
1 Set
35 Reps
@6.5
5
Reverse Wrist Curl (Barbell)
1 Set
35 Reps
@6.5
6
Overhead Press (Dumbbell)
1 Set
20 Reps
@6.5
7
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
8
Push Up
1 Set
20 Reps
@7
9
Band Pull Apart
3 Sets
12 Reps
@6.5
10
Squat (Bodyweight)
1 Set
20 Reps
@6.5
11
Leg Curl
4 Sets
12 Reps
@7.5
12
Leg Extension
3 Sets
12 Reps
@7.5
13
Front Squat (Barbell)
1 Set
6 Reps
@6.5
14
High Bar Squat (Barbell)
1 Set
11 Reps
@7
15
Safety Bar Squat
3 Sets
10 Reps
@7.5
16
Deadlift (Barbell)
1 Set
1 Set
3 Sets
6 Reps
1 Reps
6 Reps
@6.5
@7
@8
17
Step-Up (Weighted)
3 Sets
12 Reps
@8
18
Ab Wheel
1 Set
10 Reps
@7.5
Day 4
1
Overhead Press (Dumbbell)
1 Set
1 Set
20 Reps
10 Reps
@6.5
@7
2
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
3
Push Up
1 Set
20 Reps
@7
4
Face Pull
3 Sets
16 Reps
@6.5
5
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
6
Floor Press (Barbell)
3 Sets
8 Reps
@8
7
Dip (Bodyweight)
1 Set
10 Reps
@7
8
Dip (Weighted)
3 Sets
10 Reps
@8
9
Tricep Pushdown (Cable)
3 Sets
15 Reps
@7.5
10
Lateral Raise (Dumbbell)
3 Sets
13 Reps
@7.5
11
Front Raise
3 Sets
12
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
13
Landmine Oblique Twist
1 Set
9 Reps
@6.5
Day 5
1
Overhead Press (Dumbbell)
1 Set
20 Reps
@6.5
2
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
3
Push Up
1 Set
20 Reps
@6.5
4
Face Pull
3 Sets
16 Reps
@6.5
5
Hammer Curl
3 Sets
9 Reps
@8
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7.5
7
Lat Pulldown (Neutral Grip)
1 Set
10 Reps
@6.5
8
Chin-Up (Weighted)
3 Sets
6 Reps
@8
9
Dumbbell Row
3 Sets
10 Reps
@7.5
10
Wide Grip Pull-Up
3 Sets
6 Reps
@7.5
11
Wide Grip Lat Pulldown
1 Set
10 Reps
@7.5
12
Rear Delt Cable Flye
3 Sets
12 Reps
@7
13
Standing Calf Raise
4 Sets
10 Reps
@7.5
14
Seated Calf Raise
4 Sets
10 Reps
@7.5
15
Landmine Oblique Twist
1 Set
9 Reps
@7
16
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
17
Wrist Curls
1 Set
18
Reverse Wrist Curl (Barbell)
1 Set
Day 6
1
Copenhagen Plank
1 Set
10 Reps
@7
2
Landmine Oblique Twist
1 Set
9 Reps
@7
3
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
4
Wrist Curls
1 Set
35 Reps
@6.5
5
Reverse Wrist Curl (Barbell)
1 Set
35 Reps
@6.5
6
Overhead Press (Dumbbell)
1 Set
20 Reps
@6.5
7
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
8
Push Up
1 Set
20 Reps
@7
9
Band Pull Apart
3 Sets
12 Reps
@6.5
10
Squat (Bodyweight)
1 Set
20 Reps
@6.5
11
Floor Press (Barbell)
3 Sets
12 Reps
@8
12
Leg Curl
4 Sets
12 Reps
@7.5
13
Tricep Pushdown (Cable)
3 Sets
15 Reps
@7.5
14
Leg Extension
3 Sets
12 Reps
@7.5
15
Front Squat (Barbell)
1 Set
6 Reps
@6.5
16
High Bar Squat (Barbell)
1 Set
11 Reps
@7
17
Safety Bar Squat
3 Sets
5 Reps
@8
18
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
19
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@7.5
20
Ab Wheel
1 Set
Day 2
1
Overhead Press (Dumbbell)
1 Set
20 Reps
@6.5
2
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
3
Push Up
1 Set
20 Reps
@7
4
Face Pull
3 Sets
16 Reps
@6.5
5
Bicep Curl (Dumbbell)
1 Set
3 Sets
12 Reps
10 Reps
@6
@8
6
Lateral Raise (Cable)
4 Sets
13 Reps
@7
7
Hammer Curl
3 Sets
10 Reps
@7.5
8
Front Raise
3 Sets
10 Reps
@7.5
9
Underhand Lat Pulldown
1 Set
10 Reps
@6.5
10
Chin-Up (Weighted)
3 Sets
6 Reps
@8
11
Dumbbell Row
3 Sets
8 Reps
@8
12
Wide Grip Pull-Up
3 Sets
6 Reps
@7.5
13
Wide Grip Lat Pulldown
1 Set
10 Reps
@7.5
14
Rear Delt Cable Flye
3 Sets
12 Reps
@7.5
15
Standing Calf Raise
4 Sets
10 Reps
@7.5
16
Seated Calf Raise
4 Sets
10 Reps
@7.5
17
Wrist Curls
1 Set
35 Reps
@6.5
18
Reverse Wrist Curl (Barbell)
1 Set
35 Reps
@6.5
19
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
20
Landmine Oblique Twist
1 Set
9 Reps
@6.5
Day 2
1
Overhead Press (Dumbbell)
1 Set
20 Reps
@6.5
2
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
3
Push Up
1 Set
20 Reps
@7
4
Face Pull
3 Sets
16 Reps
@6.5
5
Bicep Curl (Dumbbell)
1 Set
3 Sets
12 Reps
10 Reps
@6
@8
6
Lateral Raise (Cable)
4 Sets
13 Reps
@7
7
Hammer Curl
3 Sets
10 Reps
@7.5
8
Underhand Lat Pulldown
1 Set
10 Reps
@6.5
9
Chin-Up (Weighted)
3 Sets
6 Reps
@8
10
Dumbbell Row
3 Sets
8 Reps
@8
11
Wide Grip Pull-Up
3 Sets
6 Reps
@7.5
12
Wide Grip Lat Pulldown
1 Set
10 Reps
@7.5
13
Rear Delt Cable Flye
3 Sets
12 Reps
@7.5
14
Standing Calf Raise
4 Sets
10 Reps
@7.5
15
Seated Calf Raise
4 Sets
10 Reps
@7.5
16
Wrist Curls
1 Set
35 Reps
@6.5
17
Reverse Wrist Curl (Barbell)
1 Set
35 Reps
@6.5
18
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
19
Landmine Oblique Twist
1 Set
9 Reps
@6.5
Day 3
1
Copenhagen Plank
1 Set
10 Reps
@7
2
Landmine Oblique Twist
1 Set
9 Reps
@7
3
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
4
Wrist Curls
1 Set
35 Reps
@6.5
5
Reverse Wrist Curl (Barbell)
1 Set
35 Reps
@6.5
6
Overhead Press (Dumbbell)
1 Set
20 Reps
@6.5
7
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
8
Push Up
1 Set
20 Reps
@7
9
Band Pull Apart
3 Sets
12 Reps
@6.5
10
Squat (Bodyweight)
1 Set
20 Reps
@6.5
11
Leg Curl
4 Sets
12 Reps
@7.5
12
Leg Extension
3 Sets
12 Reps
@7.5
13
Front Squat (Barbell)
1 Set
6 Reps
@6.5
14
High Bar Squat (Barbell)
1 Set
11 Reps
@7
15
Safety Bar Squat
3 Sets
10 Reps
@7.5
16
Deadlift (Barbell)
1 Set
1 Set
3 Sets
6 Reps
1 Reps
6 Reps
@6.5
@7
@8
17
Step-Up (Weighted)
3 Sets
12 Reps
@8
18
Ab Wheel
1 Set
10 Reps
@7.5
Day 4
1
Overhead Press (Dumbbell)
1 Set
1 Set
20 Reps
10 Reps
@6.5
@7
2
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
3
Push Up
1 Set
20 Reps
@7
4
Face Pull
3 Sets
16 Reps
@6.5
5
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
6
Floor Press (Barbell)
3 Sets
8 Reps
@8
7
Dip (Bodyweight)
1 Set
10 Reps
@7
8
Dip (Weighted)
3 Sets
10 Reps
@8
9
Tricep Pushdown (Cable)
3 Sets
15 Reps
@7.5
10
Lateral Raise (Dumbbell)
3 Sets
13 Reps
@7.5
11
Front Raise
3 Sets
12
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
13
Landmine Oblique Twist
1 Set
9 Reps
@6.5
Day 1
1
Overhead Press (Dumbbell)
1 Set
1 Set
20 Reps
10 Reps
@6.5
@7
2
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
3
Push Up
1 Set
1 Set
15 Reps
6 Reps
@6.5
@6.5
4
Face Pull
3 Sets
16 Reps
@6.5
5
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
@6.5
@7
@8
6
Floor Press (Barbell)
3 Sets
1 Set
5 Reps
6 Reps
@8
@8
7
Dip (Bodyweight)
1 Set
6 Reps
@6.5
8
Dip (Weighted)
4 Sets
6 Reps
@8
9
Tricep Pushdown (Cable)
4 Sets
15 Reps
@7
10
Lateral Raise (Dumbbell)
4 Sets
13 Reps
@8
11
Front Raise
4 Sets
10 Reps
@7.5
12
Wrist Curls
1 Set
35 Reps
@6.5
13
Reverse Wrist Curl (Barbell)
1 Set
35 Reps
@6.5
14
Landmine Oblique Twist
1 Set
8 Reps
@6.5
15
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
Day 5
1
Overhead Press (Dumbbell)
1 Set
20 Reps
@6.5
2
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
3
Push Up
1 Set
20 Reps
@6.5
4
Face Pull
3 Sets
16 Reps
@6.5
5
Lateral Raise (Cable)
4 Sets
10 Reps
@7
6
Hammer Curl
3 Sets
9 Reps
@8
7
Front Raise
4 Sets
10 Reps
@7
8
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7.5
9
Lat Pulldown (Neutral Grip)
1 Set
10 Reps
@6.5
10
Chin-Up (Weighted)
3 Sets
6 Reps
@8
11
Dumbbell Row
3 Sets
10 Reps
@7.5
12
Wide Grip Pull-Up
3 Sets
6 Reps
@7.5
13
Wide Grip Lat Pulldown
1 Set
10 Reps
@7.5
14
Rear Delt Cable Flye
3 Sets
12 Reps
@7
15
Standing Calf Raise
4 Sets
10 Reps
@7.5
16
Seated Calf Raise
4 Sets
10 Reps
@7.5
17
Landmine Oblique Twist
1 Set
9 Reps
@7
18
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
19
Wrist Curls
1 Set
20
Reverse Wrist Curl (Barbell)
1 Set
Day 6
1
Copenhagen Plank
1 Set
10 Reps
@7
2
Landmine Oblique Twist
1 Set
9 Reps
@7
3
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
4
Wrist Curls
1 Set
35 Reps
@6.5
5
Reverse Wrist Curl (Barbell)
1 Set
35 Reps
@6.5
6
Overhead Press (Dumbbell)
1 Set
20 Reps
@6.5
7
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
8
Push Up
1 Set
20 Reps
@7
9
Band Pull Apart
3 Sets
12 Reps
@6.5
10
Squat (Bodyweight)
1 Set
20 Reps
@6.5
11
Floor Press (Barbell)
4 Sets
12 Reps
@8
12
Leg Curl
3 Sets
12 Reps
@7.5
13
Tricep Pushdown (Cable)
4 Sets
15 Reps
@7.5
14
Leg Extension
3 Sets
12 Reps
@7.5
15
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7
16
Front Squat (Barbell)
1 Set
6 Reps
@6.5
17
High Bar Squat (Barbell)
1 Set
11 Reps
@7
18
Front Raise
4 Sets
10 Reps
@7
19
Safety Bar Squat
3 Sets
5 Reps
@8
20
Rear Delt Cable Flye
4 Sets
10 Reps
@7
21
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
22
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@7.5
23
Ab Wheel
1 Set
Day 1
1
Overhead Press (Dumbbell)
1 Set
1 Set
20 Reps
10 Reps
@6.5
@7
2
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
3
Push Up
1 Set
1 Set
15 Reps
6 Reps
@6.5
@6.5
4
Face Pull
3 Sets
16 Reps
@6.5
5
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
@6.5
@7
@8
6
Floor Press (Barbell)
4 Sets
1 Set
5 Reps
6 Reps
@8
@8
7
Dip (Bodyweight)
1 Set
6 Reps
@6.5
8
Dip (Weighted)
5 Sets
6 Reps
@8
9
Tricep Pushdown (Cable)
5 Sets
10 Reps
@7
10
Lateral Raise (Dumbbell)
5 Sets
13 Reps
@8
11
Front Raise
5 Sets
10 Reps
@7.5
12
Wrist Curls
1 Set
35 Reps
@6.5
13
Reverse Wrist Curl (Barbell)
1 Set
35 Reps
@6.5
14
Landmine Oblique Twist
1 Set
8 Reps
@6.5
15
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
Day 2
1
Overhead Press (Dumbbell)
1 Set
20 Reps
@6.5
2
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
3
Push Up
1 Set
20 Reps
@7
4
Face Pull
3 Sets
16 Reps
@6.5
5
Bicep Curl (Dumbbell)
1 Set
3 Sets
12 Reps
10 Reps
@6
@8
6
Lateral Raise (Cable)
5 Sets
13 Reps
@7
7
Hammer Curl
3 Sets
10 Reps
@7.5
8
Front Raise
5 Sets
10 Reps
@7
9
Underhand Lat Pulldown
1 Set
10 Reps
@6.5
10
Chin-Up (Weighted)
3 Sets
6 Reps
@8
11
Dumbbell Row
3 Sets
8 Reps
@8
12
Wide Grip Pull-Up
3 Sets
6 Reps
@7.5
13
Wide Grip Lat Pulldown
1 Set
10 Reps
@7.5
14
Rear Delt Cable Flye
5 Sets
12 Reps
@7.5
15
Standing Calf Raise
4 Sets
10 Reps
@7.5
16
Seated Calf Raise
4 Sets
10 Reps
@7.5
17
Wrist Curls
1 Set
35 Reps
@6.5
18
Reverse Wrist Curl (Barbell)
1 Set
35 Reps
@6.5
19
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
20
Landmine Oblique Twist
1 Set
9 Reps
@6.5
Day 3
1
Copenhagen Plank
1 Set
10 Reps
@7
2
Landmine Oblique Twist
1 Set
9 Reps
@7
3
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
4
Wrist Curls
1 Set
35 Reps
@6.5
5
Reverse Wrist Curl (Barbell)
1 Set
35 Reps
@6.5
6
Overhead Press (Dumbbell)
1 Set
20 Reps
@6.5
7
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
8
Push Up
1 Set
20 Reps
@7
9
Band Pull Apart
3 Sets
12 Reps
@6.5
10
Squat (Bodyweight)
1 Set
20 Reps
@6.5
11
Leg Curl
3 Sets
12 Reps
@7.5
12
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@7
13
Leg Extension
3 Sets
12 Reps
@7.5
14
Front Raise
5 Sets
10 Reps
@7
15
Front Squat (Barbell)
1 Set
6 Reps
@6.5
16
High Bar Squat (Barbell)
1 Set
11 Reps
@7
17
Safety Bar Squat
3 Sets
10 Reps
@7.5
18
Deadlift (Barbell)
1 Set
1 Set
3 Sets
6 Reps
1 Reps
6 Reps
@6.5
@7
@8
19
Step-Up (Weighted)
3 Sets
12 Reps
@8
20
Ab Wheel
1 Set
10 Reps
@7.5
Day 4
1
Overhead Press (Dumbbell)
1 Set
1 Set
20 Reps
10 Reps
@6.5
@7
2
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
3
Push Up
1 Set
20 Reps
@7
4
Face Pull
3 Sets
16 Reps
@6.5
5
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
6
Floor Press (Barbell)
5 Sets
8 Reps
@8
7
Dip (Bodyweight)
1 Set
10 Reps
@7
8
Dip (Weighted)
5 Sets
10 Reps
@8
9
Tricep Pushdown (Cable)
5 Sets
15 Reps
@7.5
10
Lateral Raise (Dumbbell)
5 Sets
13 Reps
@7.5
11
Front Raise
5 Sets
10 Reps
@7
12
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
13
Landmine Oblique Twist
1 Set
9 Reps
@6.5
Day 5
1
Overhead Press (Dumbbell)
1 Set
20 Reps
@6.5
2
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
3
Push Up
1 Set
20 Reps
@6.5
4
Face Pull
3 Sets
16 Reps
@6.5
5
Hammer Curl
3 Sets
9 Reps
@8
6
Lateral Raise (Cable)
5 Sets
10 Reps
@7
7
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7.5
8
Front Raise
5 Sets
10 Reps
@7
9
Lat Pulldown (Neutral Grip)
1 Set
10 Reps
@6.5
10
Chin-Up (Weighted)
3 Sets
6 Reps
@8
11
Dumbbell Row
3 Sets
10 Reps
@7.5
12
Wide Grip Pull-Up
3 Sets
6 Reps
@7.5
13
Wide Grip Lat Pulldown
1 Set
10 Reps
@7.5
14
Rear Delt Cable Flye
5 Sets
12 Reps
@7
15
Standing Calf Raise
4 Sets
10 Reps
@7.5
16
Seated Calf Raise
4 Sets
10 Reps
@7.5
17
Landmine Oblique Twist
1 Set
9 Reps
@7
18
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
19
Wrist Curls
1 Set
20
Reverse Wrist Curl (Barbell)
1 Set
Day 6
1
Copenhagen Plank
1 Set
10 Reps
@7
2
Landmine Oblique Twist
1 Set
9 Reps
@7
3
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
4
Wrist Curls
1 Set
35 Reps
@6.5
5
Reverse Wrist Curl (Barbell)
1 Set
35 Reps
@6.5
6
Overhead Press (Dumbbell)
1 Set
20 Reps
@6.5
7
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
8
Push Up
1 Set
20 Reps
@7
9
Band Pull Apart
3 Sets
12 Reps
@6.5
10
Squat (Bodyweight)
1 Set
20 Reps
@6.5
11
Floor Press (Barbell)
5 Sets
12 Reps
@8
12
Leg Curl
3 Sets
12 Reps
@7.5
13
Tricep Pushdown (Cable)
5 Sets
15 Reps
@7.5
14
Leg Extension
3 Sets
12 Reps
@7.5
15
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@7
16
Front Squat (Barbell)
1 Set
6 Reps
@6.5
17
High Bar Squat (Barbell)
1 Set
11 Reps
@7
18
Front Raise
5 Sets
10 Reps
@7
19
Safety Bar Squat
3 Sets
5 Reps
@8
20
Rear Delt Cable Flye
5 Sets
10 Reps
@7
21
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
22
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@7.5
23
Ab Wheel
1 Set
Day 1
1
Overhead Press (Dumbbell)
1 Set
1 Set
20 Reps
10 Reps
@6.5
@7
2
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
3
Push Up
1 Set
1 Set
15 Reps
6 Reps
@6.5
@6.5
4
Face Pull
3 Sets
16 Reps
@6.5
5
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
@6.5
@7
@8
6
Floor Press (Barbell)
2 Sets
1 Set
5 Reps
6 Reps
@8
@8
7
Dip (Bodyweight)
1 Set
6 Reps
@6.5
8
Dip (Weighted)
3 Sets
6 Reps
@8
9
Tricep Pushdown (Cable)
3 Sets
15 Reps
@7
10
Lateral Raise (Dumbbell)
3 Sets
13 Reps
@8
11
Front Raise
3 Sets
10 Reps
@7.5
12
Wrist Curls
1 Set
35 Reps
@6.5
13
Reverse Wrist Curl (Barbell)
1 Set
35 Reps
@6.5
14
Landmine Oblique Twist
1 Set
8 Reps
@6.5
15
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
Day 3
1
Copenhagen Plank
1 Set
10 Reps
@7
2
Landmine Oblique Twist
1 Set
9 Reps
@7
3
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
4
Wrist Curls
1 Set
35 Reps
@6.5
5
Reverse Wrist Curl (Barbell)
1 Set
35 Reps
@6.5
6
Overhead Press (Dumbbell)
1 Set
20 Reps
@6.5
7
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
8
Push Up
1 Set
20 Reps
@7
9
Band Pull Apart
3 Sets
12 Reps
@6.5
10
Squat (Bodyweight)
1 Set
20 Reps
@6.5
11
Leg Curl
4 Sets
12 Reps
@7.5
12
Leg Extension
3 Sets
12 Reps
@7.5
13
Front Squat (Barbell)
1 Set
6 Reps
@6.5
14
High Bar Squat (Barbell)
1 Set
11 Reps
@7
15
Safety Bar Squat
3 Sets
10 Reps
@7.5
16
Deadlift (Barbell)
1 Set
1 Set
3 Sets
6 Reps
1 Reps
6 Reps
@6.5
@7
@8
17
Step-Up (Weighted)
3 Sets
12 Reps
@8
18
Ab Wheel
1 Set
10 Reps
@7.5
Day 4
1
Overhead Press (Dumbbell)
1 Set
1 Set
20 Reps
10 Reps
@6.5
@7
2
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
3
Push Up
1 Set
20 Reps
@7
4
Face Pull
3 Sets
16 Reps
@6.5
5
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
6
Floor Press (Barbell)
3 Sets
8 Reps
@8
7
Dip (Bodyweight)
1 Set
10 Reps
@7
8
Dip (Weighted)
3 Sets
10 Reps
@8
9
Tricep Pushdown (Cable)
3 Sets
15 Reps
@7.5
10
Lateral Raise (Dumbbell)
3 Sets
13 Reps
@7.5
11
Front Raise
3 Sets
12
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
13
Landmine Oblique Twist
1 Set
9 Reps
@6.5
Day 5
1
Overhead Press (Dumbbell)
1 Set
20 Reps
@6.5
2
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
3
Push Up
1 Set
20 Reps
@6.5
4
Face Pull
3 Sets
16 Reps
@6.5
5
Hammer Curl
3 Sets
9 Reps
@8
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7.5
7
Lat Pulldown (Neutral Grip)
1 Set
10 Reps
@6.5
8
Chin-Up (Weighted)
3 Sets
6 Reps
@8
9
Dumbbell Row
3 Sets
10 Reps
@7.5
10
Wide Grip Pull-Up
3 Sets
6 Reps
@7.5
11
Wide Grip Lat Pulldown
1 Set
10 Reps
@7.5
12
Rear Delt Cable Flye
3 Sets
12 Reps
@7
13
Standing Calf Raise
4 Sets
10 Reps
@7.5
14
Seated Calf Raise
4 Sets
10 Reps
@7.5
15
Landmine Oblique Twist
1 Set
9 Reps
@7
16
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
17
Wrist Curls
1 Set
18
Reverse Wrist Curl (Barbell)
1 Set
Day 6
1
Copenhagen Plank
1 Set
10 Reps
@7
2
Landmine Oblique Twist
1 Set
9 Reps
@7
3
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
4
Wrist Curls
1 Set
35 Reps
@6.5
5
Reverse Wrist Curl (Barbell)
1 Set
35 Reps
@6.5
6
Overhead Press (Dumbbell)
1 Set
20 Reps
@6.5
7
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
8
Push Up
1 Set
20 Reps
@7
9
Band Pull Apart
3 Sets
12 Reps
@6.5
10
Squat (Bodyweight)
1 Set
20 Reps
@6.5
11
Floor Press (Barbell)
3 Sets
12 Reps
@8
12
Leg Curl
4 Sets
12 Reps
@7.5
13
Tricep Pushdown (Cable)
3 Sets
15 Reps
@7.5
14
Leg Extension
3 Sets
12 Reps
@7.5
15
Front Squat (Barbell)
1 Set
6 Reps
@6.5
16
High Bar Squat (Barbell)
1 Set
11 Reps
@7
17
Safety Bar Squat
3 Sets
5 Reps
@8
18
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
19
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@7.5
20
Ab Wheel
1 Set
Day 2
1
Overhead Press (Dumbbell)
1 Set
20 Reps
@6.5
2
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
3
Push Up
1 Set
20 Reps
@7
4
Face Pull
3 Sets
16 Reps
@6.5
5
Bicep Curl (Dumbbell)
1 Set
3 Sets
12 Reps
10 Reps
@6
@8
6
Lateral Raise (Cable)
4 Sets
13 Reps
@7
7
Hammer Curl
3 Sets
10 Reps
@7.5
8
Front Raise
3 Sets
10 Reps
@7.5
9
Underhand Lat Pulldown
1 Set
10 Reps
@6.5
10
Chin-Up (Weighted)
3 Sets
6 Reps
@8
11
Dumbbell Row
3 Sets
8 Reps
@8
12
Wide Grip Pull-Up
3 Sets
6 Reps
@7.5
13
Wide Grip Lat Pulldown
1 Set
10 Reps
@7.5
14
Rear Delt Cable Flye
3 Sets
12 Reps
@7.5
15
Standing Calf Raise
4 Sets
10 Reps
@7.5
16
Seated Calf Raise
4 Sets
10 Reps
@7.5
17
Wrist Curls
1 Set
35 Reps
@6.5
18
Reverse Wrist Curl (Barbell)
1 Set
35 Reps
@6.5
19
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
20
Landmine Oblique Twist
1 Set
9 Reps
@6.5
Day 2
1
Overhead Press (Dumbbell)
1 Set
20 Reps
@6.5
2
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
3
Push Up
1 Set
20 Reps
@7
4
Face Pull
3 Sets
16 Reps
@6.5
5
Bicep Curl (Dumbbell)
1 Set
3 Sets
12 Reps
10 Reps
@6
@8
6
Lateral Raise (Cable)
4 Sets
13 Reps
@7
7
Hammer Curl
3 Sets
10 Reps
@7.5
8
Underhand Lat Pulldown
1 Set
10 Reps
@6.5
9
Chin-Up (Weighted)
3 Sets
6 Reps
@8
10
Dumbbell Row
3 Sets
8 Reps
@8
11
Wide Grip Pull-Up
3 Sets
6 Reps
@7.5
12
Wide Grip Lat Pulldown
1 Set
10 Reps
@7.5
13
Rear Delt Cable Flye
3 Sets
12 Reps
@7.5
14
Standing Calf Raise
4 Sets
10 Reps
@7.5
15
Seated Calf Raise
4 Sets
10 Reps
@7.5
16
Wrist Curls
1 Set
35 Reps
@6.5
17
Reverse Wrist Curl (Barbell)
1 Set
35 Reps
@6.5
18
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
19
Landmine Oblique Twist
1 Set
9 Reps
@6.5
Day 3
1
Copenhagen Plank
1 Set
10 Reps
@7
2
Landmine Oblique Twist
1 Set
9 Reps
@7
3
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
4
Wrist Curls
1 Set
35 Reps
@6.5
5
Reverse Wrist Curl (Barbell)
1 Set
35 Reps
@6.5
6
Overhead Press (Dumbbell)
1 Set
20 Reps
@6.5
7
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
8
Push Up
1 Set
20 Reps
@7
9
Band Pull Apart
3 Sets
12 Reps
@6.5
10
Squat (Bodyweight)
1 Set
20 Reps
@6.5
11
Leg Curl
4 Sets
12 Reps
@7.5
12
Leg Extension
3 Sets
12 Reps
@7.5
13
Front Squat (Barbell)
1 Set
6 Reps
@6.5
14
High Bar Squat (Barbell)
1 Set
11 Reps
@7
15
Safety Bar Squat
3 Sets
10 Reps
@7.5
16
Deadlift (Barbell)
1 Set
1 Set
3 Sets
6 Reps
1 Reps
6 Reps
@6.5
@7
@8
17
Step-Up (Weighted)
3 Sets
12 Reps
@8
18
Ab Wheel
1 Set
10 Reps
@7.5
Day 4
1
Overhead Press (Dumbbell)
1 Set
1 Set
20 Reps
10 Reps
@6.5
@7
2
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
3
Push Up
1 Set
20 Reps
@7
4
Face Pull
3 Sets
16 Reps
@6.5
5
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
6
Floor Press (Barbell)
3 Sets
8 Reps
@8
7
Dip (Bodyweight)
1 Set
10 Reps
@7
8
Dip (Weighted)
3 Sets
10 Reps
@8
9
Tricep Pushdown (Cable)
3 Sets
15 Reps
@7.5
10
Lateral Raise (Dumbbell)
3 Sets
13 Reps
@7.5
11
Front Raise
3 Sets
12
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
13
Landmine Oblique Twist
1 Set
9 Reps
@6.5
Day 1
1
Overhead Press (Dumbbell)
1 Set
1 Set
20 Reps
10 Reps
@6.5
@7
2
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
3
Push Up
1 Set
1 Set
15 Reps
6 Reps
@6.5
@6.5
4
Face Pull
3 Sets
16 Reps
@6.5
5
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
@6.5
@7
@8
6
Floor Press (Barbell)
3 Sets
1 Set
5 Reps
6 Reps
@8
@8
7
Dip (Bodyweight)
1 Set
6 Reps
@6.5
8
Dip (Weighted)
4 Sets
6 Reps
@8
9
Tricep Pushdown (Cable)
4 Sets
15 Reps
@7
10
Lateral Raise (Dumbbell)
4 Sets
13 Reps
@8
11
Front Raise
4 Sets
10 Reps
@7.5
12
Wrist Curls
1 Set
35 Reps
@6.5
13
Reverse Wrist Curl (Barbell)
1 Set
35 Reps
@6.5
14
Landmine Oblique Twist
1 Set
8 Reps
@6.5
15
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
Day 5
1
Overhead Press (Dumbbell)
1 Set
20 Reps
@6.5
2
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
3
Push Up
1 Set
20 Reps
@6.5
4
Face Pull
3 Sets
16 Reps
@6.5
5
Lateral Raise (Cable)
4 Sets
10 Reps
@7
6
Hammer Curl
3 Sets
9 Reps
@8
7
Front Raise
4 Sets
10 Reps
@7
8
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7.5
9
Lat Pulldown (Neutral Grip)
1 Set
10 Reps
@6.5
10
Chin-Up (Weighted)
3 Sets
6 Reps
@8
11
Dumbbell Row
3 Sets
10 Reps
@7.5
12
Wide Grip Pull-Up
3 Sets
6 Reps
@7.5
13
Wide Grip Lat Pulldown
1 Set
10 Reps
@7.5
14
Rear Delt Cable Flye
3 Sets
12 Reps
@7
15
Standing Calf Raise
4 Sets
10 Reps
@7.5
16
Seated Calf Raise
4 Sets
10 Reps
@7.5
17
Landmine Oblique Twist
1 Set
9 Reps
@7
18
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
19
Wrist Curls
1 Set
20
Reverse Wrist Curl (Barbell)
1 Set
Day 6
1
Copenhagen Plank
1 Set
10 Reps
@7
2
Landmine Oblique Twist
1 Set
9 Reps
@7
3
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
4
Wrist Curls
1 Set
35 Reps
@6.5
5
Reverse Wrist Curl (Barbell)
1 Set
35 Reps
@6.5
6
Overhead Press (Dumbbell)
1 Set
20 Reps
@6.5
7
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
8
Push Up
1 Set
20 Reps
@7
9
Band Pull Apart
3 Sets
12 Reps
@6.5
10
Squat (Bodyweight)
1 Set
20 Reps
@6.5
11
Floor Press (Barbell)
4 Sets
12 Reps
@8
12
Leg Curl
3 Sets
12 Reps
@7.5
13
Tricep Pushdown (Cable)
4 Sets
15 Reps
@7.5
14
Leg Extension
3 Sets
12 Reps
@7.5
15
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7
16
Front Squat (Barbell)
1 Set
6 Reps
@6.5
17
High Bar Squat (Barbell)
1 Set
11 Reps
@7
18
Front Raise
4 Sets
10 Reps
@7
19
Safety Bar Squat
3 Sets
5 Reps
@8
20
Rear Delt Cable Flye
4 Sets
10 Reps
@7
21
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
22
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@7.5
23
Ab Wheel
1 Set
Day 1
1
Overhead Press (Dumbbell)
1 Set
1 Set
20 Reps
10 Reps
@6.5
@7
2
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
3
Push Up
1 Set
1 Set
15 Reps
6 Reps
@6.5
@6.5
4
Face Pull
3 Sets
16 Reps
@6.5
5
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
@6.5
@7
@8
6
Floor Press (Barbell)
4 Sets
1 Set
5 Reps
6 Reps
@8
@8
7
Dip (Bodyweight)
1 Set
6 Reps
@6.5
8
Dip (Weighted)
5 Sets
6 Reps
@8
9
Tricep Pushdown (Cable)
5 Sets
10 Reps
@7
10
Lateral Raise (Dumbbell)
5 Sets
13 Reps
@8
11
Front Raise
5 Sets
10 Reps
@7.5
12
Wrist Curls
1 Set
35 Reps
@6.5
13
Reverse Wrist Curl (Barbell)
1 Set
35 Reps
@6.5
14
Landmine Oblique Twist
1 Set
8 Reps
@6.5
15
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
Day 2
1
Overhead Press (Dumbbell)
1 Set
20 Reps
@6.5
2
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
3
Push Up
1 Set
20 Reps
@7
4
Face Pull
3 Sets
16 Reps
@6.5
5
Bicep Curl (Dumbbell)
1 Set
3 Sets
12 Reps
10 Reps
@6
@8
6
Lateral Raise (Cable)
5 Sets
13 Reps
@7
7
Hammer Curl
3 Sets
10 Reps
@7.5
8
Front Raise
5 Sets
10 Reps
@7
9
Underhand Lat Pulldown
1 Set
10 Reps
@6.5
10
Chin-Up (Weighted)
3 Sets
6 Reps
@8
11
Dumbbell Row
3 Sets
8 Reps
@8
12
Wide Grip Pull-Up
3 Sets
6 Reps
@7.5
13
Wide Grip Lat Pulldown
1 Set
10 Reps
@7.5
14
Rear Delt Cable Flye
5 Sets
12 Reps
@7.5
15
Standing Calf Raise
4 Sets
10 Reps
@7.5
16
Seated Calf Raise
4 Sets
10 Reps
@7.5
17
Wrist Curls
1 Set
35 Reps
@6.5
18
Reverse Wrist Curl (Barbell)
1 Set
35 Reps
@6.5
19
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
20
Landmine Oblique Twist
1 Set
9 Reps
@6.5
Day 3
1
Copenhagen Plank
1 Set
10 Reps
@7
2
Landmine Oblique Twist
1 Set
9 Reps
@7
3
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
4
Wrist Curls
1 Set
35 Reps
@6.5
5
Reverse Wrist Curl (Barbell)
1 Set
35 Reps
@6.5
6
Overhead Press (Dumbbell)
1 Set
20 Reps
@6.5
7
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
8
Push Up
1 Set
20 Reps
@7
9
Band Pull Apart
3 Sets
12 Reps
@6.5
10
Squat (Bodyweight)
1 Set
20 Reps
@6.5
11
Leg Curl
3 Sets
12 Reps
@7.5
12
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@7
13
Leg Extension
3 Sets
12 Reps
@7.5
14
Front Raise
5 Sets
10 Reps
@7
15
Front Squat (Barbell)
1 Set
6 Reps
@6.5
16
High Bar Squat (Barbell)
1 Set
11 Reps
@7
17
Safety Bar Squat
3 Sets
10 Reps
@7.5
18
Deadlift (Barbell)
1 Set
1 Set
3 Sets
6 Reps
1 Reps
6 Reps
@6.5
@7
@8
19
Step-Up (Weighted)
3 Sets
12 Reps
@8
20
Ab Wheel
1 Set
10 Reps
@7.5
Day 4
1
Overhead Press (Dumbbell)
1 Set
1 Set
20 Reps
10 Reps
@6.5
@7
2
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
3
Push Up
1 Set
20 Reps
@7
4
Face Pull
3 Sets
16 Reps
@6.5
5
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
6
Floor Press (Barbell)
5 Sets
8 Reps
@8
7
Dip (Bodyweight)
1 Set
10 Reps
@7
8
Dip (Weighted)
5 Sets
10 Reps
@8
9
Tricep Pushdown (Cable)
5 Sets
15 Reps
@7.5
10
Lateral Raise (Dumbbell)
5 Sets
13 Reps
@7.5
11
Front Raise
5 Sets
10 Reps
@7
12
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
13
Landmine Oblique Twist
1 Set
9 Reps
@6.5
Day 5
1
Overhead Press (Dumbbell)
1 Set
20 Reps
@6.5
2
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
3
Push Up
1 Set
20 Reps
@6.5
4
Face Pull
3 Sets
16 Reps
@6.5
5
Hammer Curl
3 Sets
9 Reps
@8
6
Lateral Raise (Cable)
5 Sets
10 Reps
@7
7
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7.5
8
Front Raise
5 Sets
10 Reps
@7
9
Lat Pulldown (Neutral Grip)
1 Set
10 Reps
@6.5
10
Chin-Up (Weighted)
3 Sets
6 Reps
@8
11
Dumbbell Row
3 Sets
10 Reps
@7.5
12
Wide Grip Pull-Up
3 Sets
6 Reps
@7.5
13
Wide Grip Lat Pulldown
1 Set
10 Reps
@7.5
14
Rear Delt Cable Flye
5 Sets
12 Reps
@7
15
Standing Calf Raise
4 Sets
10 Reps
@7.5
16
Seated Calf Raise
4 Sets
10 Reps
@7.5
17
Landmine Oblique Twist
1 Set
9 Reps
@7
18
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
19
Wrist Curls
1 Set
20
Reverse Wrist Curl (Barbell)
1 Set
Day 6
1
Copenhagen Plank
1 Set
10 Reps
@7
2
Landmine Oblique Twist
1 Set
9 Reps
@7
3
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
4
Wrist Curls
1 Set
35 Reps
@6.5
5
Reverse Wrist Curl (Barbell)
1 Set
35 Reps
@6.5
6
Overhead Press (Dumbbell)
1 Set
20 Reps
@6.5
7
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
8
Push Up
1 Set
20 Reps
@7
9
Band Pull Apart
3 Sets
12 Reps
@6.5
10
Squat (Bodyweight)
1 Set
20 Reps
@6.5
11
Floor Press (Barbell)
5 Sets
12 Reps
@8
12
Leg Curl
3 Sets
12 Reps
@7.5
13
Tricep Pushdown (Cable)
5 Sets
15 Reps
@7.5
14
Leg Extension
3 Sets
12 Reps
@7.5
15
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@7
16
Front Squat (Barbell)
1 Set
6 Reps
@6.5
17
High Bar Squat (Barbell)
1 Set
11 Reps
@7
18
Front Raise
5 Sets
10 Reps
@7
19
Safety Bar Squat
3 Sets
5 Reps
@8
20
Rear Delt Cable Flye
5 Sets
10 Reps
@7
21
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
22
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@7.5
23
Ab Wheel
1 Set
Day 1
1
Overhead Press (Dumbbell)
1 Set
1 Set
20 Reps
10 Reps
@6.5
@7
2
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
3
Push Up
1 Set
1 Set
15 Reps
6 Reps
@6.5
@6.5
4
Face Pull
3 Sets
16 Reps
@6.5
5
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
@6.5
@7
@8
6
Floor Press (Barbell)
2 Sets
1 Set
5 Reps
6 Reps
@8
@8
7
Dip (Bodyweight)
1 Set
6 Reps
@6.5
8
Dip (Weighted)
3 Sets
6 Reps
@8
9
Tricep Pushdown (Cable)
3 Sets
15 Reps
@7
10
Lateral Raise (Dumbbell)
3 Sets
13 Reps
@8
11
Front Raise
3 Sets
10 Reps
@7.5
12
Wrist Curls
1 Set
35 Reps
@6.5
13
Reverse Wrist Curl (Barbell)
1 Set
35 Reps
@6.5
14
Landmine Oblique Twist
1 Set
8 Reps
@6.5
15
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
Day 2
1
Overhead Press (Dumbbell)
1 Set
20 Reps
@6.5
2
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
3
Push Up
1 Set
20 Reps
@7
4
Face Pull
3 Sets
16 Reps
@6.5
5
Bicep Curl (Dumbbell)
1 Set
3 Sets
12 Reps
10 Reps
@6
@8
6
Lateral Raise (Cable)
4 Sets
13 Reps
@7
7
Hammer Curl
3 Sets
10 Reps
@7.5
8
Underhand Lat Pulldown
1 Set
10 Reps
@6.5
9
Chin-Up (Weighted)
3 Sets
6 Reps
@8
10
Dumbbell Row
3 Sets
8 Reps
@8
11
Wide Grip Pull-Up
3 Sets
6 Reps
@7.5
12
Wide Grip Lat Pulldown
1 Set
10 Reps
@7.5
13
Rear Delt Cable Flye
3 Sets
12 Reps
@7.5
14
Standing Calf Raise
4 Sets
10 Reps
@7.5
15
Seated Calf Raise
4 Sets
10 Reps
@7.5
16
Wrist Curls
1 Set
35 Reps
@6.5
17
Reverse Wrist Curl (Barbell)
1 Set
35 Reps
@6.5
18
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
19
Landmine Oblique Twist
1 Set
9 Reps
@6.5
Day 3
1
Copenhagen Plank
1 Set
10 Reps
@7
2
Landmine Oblique Twist
1 Set
9 Reps
@7
3
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
4
Wrist Curls
1 Set
35 Reps
@6.5
5
Reverse Wrist Curl (Barbell)
1 Set
35 Reps
@6.5
6
Overhead Press (Dumbbell)
1 Set
20 Reps
@6.5
7
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
8
Push Up
1 Set
20 Reps
@7
9
Band Pull Apart
3 Sets
12 Reps
@6.5
10
Squat (Bodyweight)
1 Set
20 Reps
@6.5
11
Leg Curl
4 Sets
12 Reps
@7.5
12
Leg Extension
3 Sets
12 Reps
@7.5
13
Front Squat (Barbell)
1 Set
6 Reps
@6.5
14
High Bar Squat (Barbell)
1 Set
11 Reps
@7
15
Safety Bar Squat
3 Sets
10 Reps
@7.5
16
Deadlift (Barbell)
1 Set
1 Set
3 Sets
6 Reps
1 Reps
6 Reps
@6.5
@7
@8
17
Step-Up (Weighted)
3 Sets
12 Reps
@8
18
Ab Wheel
1 Set
10 Reps
@7.5
Day 4
1
Overhead Press (Dumbbell)
1 Set
1 Set
20 Reps
10 Reps
@6.5
@7
2
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
3
Push Up
1 Set
20 Reps
@7
4
Face Pull
3 Sets
16 Reps
@6.5
5
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
6
Floor Press (Barbell)
3 Sets
8 Reps
@8
7
Dip (Bodyweight)
1 Set
10 Reps
@7
8
Dip (Weighted)
3 Sets
10 Reps
@8
9
Tricep Pushdown (Cable)
3 Sets
15 Reps
@7.5
10
Lateral Raise (Dumbbell)
3 Sets
13 Reps
@7.5
11
Front Raise
3 Sets
12
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
13
Landmine Oblique Twist
1 Set
9 Reps
@6.5
Day 5
1
Overhead Press (Dumbbell)
1 Set
20 Reps
@6.5
2
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
3
Push Up
1 Set
20 Reps
@6.5
4
Face Pull
3 Sets
16 Reps
@6.5
5
Hammer Curl
3 Sets
9 Reps
@8
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7.5
7
Lat Pulldown (Neutral Grip)
1 Set
10 Reps
@6.5
8
Chin-Up (Weighted)
3 Sets
6 Reps
@8
9
Dumbbell Row
3 Sets
10 Reps
@7.5
10
Wide Grip Pull-Up
3 Sets
6 Reps
@7.5
11
Wide Grip Lat Pulldown
1 Set
10 Reps
@7.5
12
Rear Delt Cable Flye
3 Sets
12 Reps
@7
13
Standing Calf Raise
4 Sets
10 Reps
@7.5
14
Seated Calf Raise
4 Sets
10 Reps
@7.5
15
Landmine Oblique Twist
1 Set
9 Reps
@7
16
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
17
Wrist Curls
1 Set
18
Reverse Wrist Curl (Barbell)
1 Set
Day 6
1
Copenhagen Plank
1 Set
10 Reps
@7
2
Landmine Oblique Twist
1 Set
9 Reps
@7
3
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
4
Wrist Curls
1 Set
35 Reps
@6.5
5
Reverse Wrist Curl (Barbell)
1 Set
35 Reps
@6.5
6
Overhead Press (Dumbbell)
1 Set
20 Reps
@6.5
7
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
8
Push Up
1 Set
20 Reps
@7
9
Band Pull Apart
3 Sets
12 Reps
@6.5
10
Squat (Bodyweight)
1 Set
20 Reps
@6.5
11
Floor Press (Barbell)
3 Sets
12 Reps
@8
12
Leg Curl
4 Sets
12 Reps
@7.5
13
Tricep Pushdown (Cable)
3 Sets
15 Reps
@7.5
14
Leg Extension
3 Sets
12 Reps
@7.5
15
Front Squat (Barbell)
1 Set
6 Reps
@6.5
16
High Bar Squat (Barbell)
1 Set
11 Reps
@7
17
Safety Bar Squat
3 Sets
5 Reps
@8
18
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
19
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@7.5
20
Ab Wheel
1 Set
Day 2
1
Overhead Press (Dumbbell)
1 Set
20 Reps
@6.5
2
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
3
Push Up
1 Set
20 Reps
@7
4
Face Pull
3 Sets
16 Reps
@6.5
5
Bicep Curl (Dumbbell)
1 Set
3 Sets
12 Reps
10 Reps
@6
@8
6
Lateral Raise (Cable)
4 Sets
13 Reps
@7
7
Hammer Curl
3 Sets
10 Reps
@7.5
8
Underhand Lat Pulldown
1 Set
10 Reps
@6.5
9
Chin-Up (Weighted)
3 Sets
6 Reps
@8
10
Dumbbell Row
3 Sets
8 Reps
@8
11
Wide Grip Pull-Up
3 Sets
6 Reps
@7.5
12
Wide Grip Lat Pulldown
1 Set
10 Reps
@7.5
13
Rear Delt Cable Flye
3 Sets
12 Reps
@7.5
14
Standing Calf Raise
4 Sets
10 Reps
@7.5
15
Seated Calf Raise
4 Sets
10 Reps
@7.5
16
Wrist Curls
1 Set
35 Reps
@6.5
17
Reverse Wrist Curl (Barbell)
1 Set
35 Reps
@6.5
18
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
19
Landmine Oblique Twist
1 Set
9 Reps
@6.5
Day 3
1
Copenhagen Plank
1 Set
10 Reps
@7
2
Landmine Oblique Twist
1 Set
9 Reps
@7
3
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
4
Wrist Curls
1 Set
35 Reps
@6.5
5
Reverse Wrist Curl (Barbell)
1 Set
35 Reps
@6.5
6
Overhead Press (Dumbbell)
1 Set
20 Reps
@6.5
7
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
8
Push Up
1 Set
20 Reps
@7
9
Band Pull Apart
3 Sets
12 Reps
@6.5
10
Squat (Bodyweight)
1 Set
20 Reps
@6.5
11
Leg Curl
4 Sets
12 Reps
@7.5
12
Leg Extension
3 Sets
12 Reps
@7.5
13
Front Squat (Barbell)
1 Set
6 Reps
@6.5
14
High Bar Squat (Barbell)
1 Set
11 Reps
@7
15
Safety Bar Squat
3 Sets
10 Reps
@7.5
16
Deadlift (Barbell)
1 Set
1 Set
3 Sets
6 Reps
1 Reps
6 Reps
@6.5
@7
@8
17
Step-Up (Weighted)
3 Sets
12 Reps
@8
18
Ab Wheel
1 Set
10 Reps
@7.5
Day 4
1
Overhead Press (Dumbbell)
1 Set
1 Set
20 Reps
10 Reps
@6.5
@7
2
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
3
Push Up
1 Set
20 Reps
@7
4
Face Pull
3 Sets
16 Reps
@6.5
5
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
6
Floor Press (Barbell)
3 Sets
8 Reps
@8
7
Dip (Bodyweight)
1 Set
10 Reps
@7
8
Dip (Weighted)
3 Sets
10 Reps
@8
9
Tricep Pushdown (Cable)
3 Sets
15 Reps
@7.5
10
Lateral Raise (Dumbbell)
3 Sets
13 Reps
@7.5
11
Front Raise
3 Sets
12
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
13
Landmine Oblique Twist
1 Set
9 Reps
@6.5
Day 1
1
Overhead Press (Dumbbell)
1 Set
1 Set
20 Reps
10 Reps
@6.5
@7
2
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
3
Push Up
1 Set
1 Set
15 Reps
6 Reps
@6.5
@6.5
4
Face Pull
3 Sets
16 Reps
@6.5
5
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
@6.5
@7
@8
6
Floor Press (Barbell)
3 Sets
1 Set
5 Reps
6 Reps
@8
@8
7
Dip (Bodyweight)
1 Set
6 Reps
@6.5
8
Dip (Weighted)
4 Sets
6 Reps
@8
9
Tricep Pushdown (Cable)
4 Sets
15 Reps
@7
10
Lateral Raise (Dumbbell)
4 Sets
13 Reps
@8
11
Front Raise
4 Sets
10 Reps
@7.5
12
Wrist Curls
1 Set
35 Reps
@6.5
13
Reverse Wrist Curl (Barbell)
1 Set
35 Reps
@6.5
14
Landmine Oblique Twist
1 Set
8 Reps
@6.5
15
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
Day 5
1
Overhead Press (Dumbbell)
1 Set
20 Reps
@6.5
2
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
3
Push Up
1 Set
20 Reps
@6.5
4
Face Pull
3 Sets
16 Reps
@6.5
5
Lateral Raise (Cable)
4 Sets
10 Reps
@7
6
Hammer Curl
3 Sets
9 Reps
@8
7
Front Raise
4 Sets
10 Reps
@7
8
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7.5
9
Lat Pulldown (Neutral Grip)
1 Set
10 Reps
@6.5
10
Chin-Up (Weighted)
3 Sets
6 Reps
@8
11
Dumbbell Row
3 Sets
10 Reps
@7.5
12
Wide Grip Pull-Up
3 Sets
6 Reps
@7.5
13
Wide Grip Lat Pulldown
1 Set
10 Reps
@7.5
14
Rear Delt Cable Flye
3 Sets
12 Reps
@7
15
Standing Calf Raise
4 Sets
10 Reps
@7.5
16
Seated Calf Raise
4 Sets
10 Reps
@7.5
17
Landmine Oblique Twist
1 Set
9 Reps
@7
18
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
19
Wrist Curls
1 Set
20
Reverse Wrist Curl (Barbell)
1 Set
Day 6
1
Copenhagen Plank
1 Set
10 Reps
@7
2
Landmine Oblique Twist
1 Set
9 Reps
@7
3
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
4
Wrist Curls
1 Set
35 Reps
@6.5
5
Reverse Wrist Curl (Barbell)
1 Set
35 Reps
@6.5
6
Overhead Press (Dumbbell)
1 Set
20 Reps
@6.5
7
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
8
Push Up
1 Set
20 Reps
@7
9
Band Pull Apart
3 Sets
12 Reps
@6.5
10
Squat (Bodyweight)
1 Set
20 Reps
@6.5
11
Floor Press (Barbell)
4 Sets
12 Reps
@8
12
Leg Curl
3 Sets
12 Reps
@7.5
13
Tricep Pushdown (Cable)
4 Sets
15 Reps
@7.5
14
Leg Extension
3 Sets
12 Reps
@7.5
15
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7
16
Front Squat (Barbell)
1 Set
6 Reps
@6.5
17
High Bar Squat (Barbell)
1 Set
11 Reps
@7
18
Front Raise
4 Sets
10 Reps
@7
19
Safety Bar Squat
3 Sets
5 Reps
@8
20
Rear Delt Cable Flye
4 Sets
10 Reps
@7
21
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
22
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@7.5
23
Ab Wheel
1 Set
Day 1
1
Overhead Press (Dumbbell)
1 Set
1 Set
20 Reps
10 Reps
@6.5
@7
2
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
3
Push Up
1 Set
1 Set
15 Reps
6 Reps
@6.5
@6.5
4
Face Pull
3 Sets
16 Reps
@6.5
5
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
@6.5
@7
@8
6
Floor Press (Barbell)
4 Sets
1 Set
5 Reps
6 Reps
@8
@8
7
Dip (Bodyweight)
1 Set
6 Reps
@6.5
8
Dip (Weighted)
5 Sets
6 Reps
@8
9
Tricep Pushdown (Cable)
5 Sets
10 Reps
@7
10
Lateral Raise (Dumbbell)
5 Sets
13 Reps
@8
11
Front Raise
5 Sets
10 Reps
@7.5
12
Wrist Curls
1 Set
35 Reps
@6.5
13
Reverse Wrist Curl (Barbell)
1 Set
35 Reps
@6.5
14
Landmine Oblique Twist
1 Set
8 Reps
@6.5
15
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
Day 2
1
Overhead Press (Dumbbell)
1 Set
20 Reps
@6.5
2
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
3
Push Up
1 Set
20 Reps
@7
4
Face Pull
3 Sets
16 Reps
@6.5
5
Bicep Curl (Dumbbell)
1 Set
3 Sets
12 Reps
10 Reps
@6
@8
6
Lateral Raise (Cable)
5 Sets
13 Reps
@7
7
Hammer Curl
3 Sets
10 Reps
@7.5
8
Front Raise
5 Sets
10 Reps
@7
9
Underhand Lat Pulldown
1 Set
10 Reps
@6.5
10
Chin-Up (Weighted)
3 Sets
6 Reps
@8
11
Dumbbell Row
3 Sets
8 Reps
@8
12
Wide Grip Pull-Up
3 Sets
6 Reps
@7.5
13
Wide Grip Lat Pulldown
1 Set
10 Reps
@7.5
14
Rear Delt Cable Flye
5 Sets
12 Reps
@7.5
15
Standing Calf Raise
4 Sets
10 Reps
@7.5
16
Seated Calf Raise
4 Sets
10 Reps
@7.5
17
Wrist Curls
1 Set
35 Reps
@6.5
18
Reverse Wrist Curl (Barbell)
1 Set
35 Reps
@6.5
19
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
20
Landmine Oblique Twist
1 Set
9 Reps
@6.5
Day 3
1
Copenhagen Plank
1 Set
10 Reps
@7
2
Landmine Oblique Twist
1 Set
9 Reps
@7
3
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
4
Wrist Curls
1 Set
35 Reps
@6.5
5
Reverse Wrist Curl (Barbell)
1 Set
35 Reps
@6.5
6
Overhead Press (Dumbbell)
1 Set
20 Reps
@6.5
7
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
8
Push Up
1 Set
20 Reps
@7
9
Band Pull Apart
3 Sets
12 Reps
@6.5
10
Squat (Bodyweight)
1 Set
20 Reps
@6.5
11
Leg Curl
3 Sets
12 Reps
@7.5
12
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@7
13
Leg Extension
3 Sets
12 Reps
@7.5
14
Front Raise
5 Sets
10 Reps
@7
15
Front Squat (Barbell)
1 Set
6 Reps
@6.5
16
High Bar Squat (Barbell)
1 Set
11 Reps
@7
17
Safety Bar Squat
3 Sets
10 Reps
@7.5
18
Deadlift (Barbell)
1 Set
1 Set
3 Sets
6 Reps
1 Reps
6 Reps
@6.5
@7
@8
19
Step-Up (Weighted)
3 Sets
12 Reps
@8
20
Ab Wheel
1 Set
10 Reps
@7.5
Day 4
1
Overhead Press (Dumbbell)
1 Set
1 Set
20 Reps
10 Reps
@6.5
@7
2
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
3
Push Up
1 Set
20 Reps
@7
4
Face Pull
3 Sets
16 Reps
@6.5
5
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
6
Floor Press (Barbell)
5 Sets
8 Reps
@8
7
Dip (Bodyweight)
1 Set
10 Reps
@7
8
Dip (Weighted)
5 Sets
10 Reps
@8
9
Tricep Pushdown (Cable)
5 Sets
15 Reps
@7.5
10
Lateral Raise (Dumbbell)
5 Sets
13 Reps
@7.5
11
Front Raise
5 Sets
10 Reps
@7
12
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
13
Landmine Oblique Twist
1 Set
9 Reps
@6.5
Day 5
1
Overhead Press (Dumbbell)
1 Set
20 Reps
@6.5
2
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
3
Push Up
1 Set
20 Reps
@6.5
4
Face Pull
3 Sets
16 Reps
@6.5
5
Hammer Curl
3 Sets
9 Reps
@8
6
Lateral Raise (Cable)
5 Sets
10 Reps
@7
7
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7.5
8
Front Raise
5 Sets
10 Reps
@7
9
Lat Pulldown (Neutral Grip)
1 Set
10 Reps
@6.5
10
Chin-Up (Weighted)
3 Sets
6 Reps
@8
11
Dumbbell Row
3 Sets
10 Reps
@7.5
12
Wide Grip Pull-Up
3 Sets
6 Reps
@7.5
13
Wide Grip Lat Pulldown
1 Set
10 Reps
@7.5
14
Rear Delt Cable Flye
5 Sets
12 Reps
@7
15
Standing Calf Raise
4 Sets
10 Reps
@7.5
16
Seated Calf Raise
4 Sets
10 Reps
@7.5
17
Landmine Oblique Twist
1 Set
9 Reps
@7
18
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
19
Wrist Curls
1 Set
20
Reverse Wrist Curl (Barbell)
1 Set
Day 6
1
Copenhagen Plank
1 Set
10 Reps
@7
2
Landmine Oblique Twist
1 Set
9 Reps
@7
3
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
4
Wrist Curls
1 Set
35 Reps
@6.5
5
Reverse Wrist Curl (Barbell)
1 Set
35 Reps
@6.5
6
Overhead Press (Dumbbell)
1 Set
20 Reps
@6.5
7
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
8
Push Up
1 Set
20 Reps
@7
9
Band Pull Apart
3 Sets
12 Reps
@6.5
10
Squat (Bodyweight)
1 Set
20 Reps
@6.5
11
Floor Press (Barbell)
5 Sets
12 Reps
@8
12
Leg Curl
3 Sets
12 Reps
@7.5
13
Tricep Pushdown (Cable)
5 Sets
15 Reps
@7.5
14
Leg Extension
3 Sets
12 Reps
@7.5
15
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@7
16
Front Squat (Barbell)
1 Set
6 Reps
@6.5
17
High Bar Squat (Barbell)
1 Set
11 Reps
@7
18
Front Raise
5 Sets
10 Reps
@7
19
Safety Bar Squat
3 Sets
5 Reps
@8
20
Rear Delt Cable Flye
5 Sets
10 Reps
@7
21
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
22
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@7.5
23
Ab Wheel
1 Set