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HYPERTROPHY CYCLE
by Gabriel E.
3 athletes joined
Program Description
HYPERTROPHY, exercices that give the best hypertrophic stimulus fatigue ratio with mostly free weights and bodyweight
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
May 14, 2024 02:04
Last Edited
May 20, 2024 12:25
down_app
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
2
Dip (Weighted)
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3
Bench Press (Paused)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Bench Press (Barbell)
1 Set
AMRAP
@10
5
French Press
2 Sets
15 Reps
@10
6
Tricep Pushdown (Cable)
1 Set
1 Set
2 Sets
15 Reps
15 Reps
15 Reps
@8
@9
@10
7
Skull Crusher
1 Set
2 Sets
12 Reps
12 Reps
@9
@10
Day 2
1
Squat (Barbell)
1 Set
AMRAP
80%
2
Squat (Paused)
2 Sets
8 Reps
75%
3
Squat (Barbell)
3 Sets
20 Reps
60%
4
Lunge (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@9
@10
5
Standing Calf Raise
3 Sets
20 Reps
@8
6
Seated Calf Raise
2 Sets
20 Reps
@8
Day 3
1
Chin-Up (Weighted)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@9
@10
2
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
3
Pull-Up (Weighted)
1 Set
1 Set
20 Reps
20 Reps
@9
@10
4
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
5
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
6
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
7
Bicep Curl (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@9
@10
8
Hammer Curl
1 Set
1 Set
20 Reps
20 Reps
@9
@10
Day 4
1
Walk
1 Set
20 mins
@6
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
2
Deadlift (Deficit)
1 Set
1 Set
6 Reps
6 Reps
@9
@10
3
Snatch Deadlift
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
5
Bicep Curl (Barbell)
2 Sets
12 Reps
@10
6
Chinese Plank
2 Sets
4 mins
@8
7
Bear Hug
1 Set
4 mins
@8
Day 6
1
Farmer's Walk (Weighted)
3 Sets
1 Set
1 Set
30 mins
30 mins
30 mins
@8
@9
@10
2
Wrist Curls
2 Sets
20 Reps
@8
3
Reverse Wrist Curl (Dumbbell)
2 Sets
20 Reps
@8
4
Neck Curl
2 Sets
20 Reps
@8
5
Neck Flexion
2 Sets
20 Reps
@8
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
Day 7
1
Walk
1 Set
20 mins
@6
Day 1
1
Incline Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
2
Dip (Weighted)
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3
Bench Press (Paused)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Bench Press (Barbell)
1 Set
AMRAP
@10
5
French Press
2 Sets
15 Reps
@10
6
Tricep Pushdown (Cable)
1 Set
1 Set
2 Sets
15 Reps
15 Reps
15 Reps
@8
@9
@10
7
Skull Crusher
1 Set
2 Sets
12 Reps
12 Reps
@9
@10
Day 2
1
Squat (Barbell)
1 Set
AMRAP
80%
2
Squat (Paused)
2 Sets
8 Reps
75%
3
Squat (Barbell)
3 Sets
20 Reps
60%
4
Lunge (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@9
@10
5
Standing Calf Raise
3 Sets
20 Reps
@8
6
Seated Calf Raise
2 Sets
20 Reps
@8
Day 3
1
Chin-Up (Weighted)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@9
@10
2
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
3
Pull-Up (Weighted)
1 Set
1 Set
20 Reps
20 Reps
@9
@10
4
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
5
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
6
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
7
Bicep Curl (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@9
@10
8
Hammer Curl
1 Set
1 Set
20 Reps
20 Reps
@9
@10
Day 4
1
Walk
1 Set
20 mins
@6
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
2
Deadlift (Deficit)
1 Set
1 Set
6 Reps
6 Reps
@9
@10
3
Snatch Deadlift
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
5
Bicep Curl (Barbell)
2 Sets
12 Reps
@10
6
Chinese Plank
2 Sets
4 mins
@8
7
Bear Hug
1 Set
4 mins
@8
Day 6
1
Farmer's Walk (Weighted)
3 Sets
1 Set
1 Set
30 mins
30 mins
30 mins
@8
@9
@10
2
Wrist Curls
2 Sets
20 Reps
@8
3
Reverse Wrist Curl (Dumbbell)
2 Sets
20 Reps
@8
4
Neck Curl
2 Sets
20 Reps
@8
5
Neck Flexion
2 Sets
20 Reps
@8
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
Day 7
1
Walk
1 Set
20 mins
@6
Day 1
1
Incline Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
2
Dip (Weighted)
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3
Bench Press (Paused)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Bench Press (Barbell)
1 Set
AMRAP
@10
5
French Press
2 Sets
15 Reps
@10
6
Tricep Pushdown (Cable)
1 Set
1 Set
2 Sets
15 Reps
15 Reps
15 Reps
@8
@9
@10
7
Skull Crusher
1 Set
2 Sets
12 Reps
12 Reps
@9
@10
Day 2
1
Squat (Barbell)
1 Set
AMRAP
80%
2
Squat (Paused)
2 Sets
8 Reps
75%
3
Squat (Barbell)
3 Sets
20 Reps
60%
4
Lunge (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@9
@10
5
Standing Calf Raise
3 Sets
20 Reps
@8
6
Seated Calf Raise
2 Sets
20 Reps
@8
Day 3
1
Chin-Up (Weighted)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@9
@10
2
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
3
Pull-Up (Weighted)
1 Set
1 Set
20 Reps
20 Reps
@9
@10
4
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
5
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
6
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
7
Bicep Curl (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@9
@10
8
Hammer Curl
1 Set
1 Set
20 Reps
20 Reps
@9
@10
Day 4
1
Walk
1 Set
20 mins
@6
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
2
Deadlift (Deficit)
1 Set
1 Set
6 Reps
6 Reps
@9
@10
3
Snatch Deadlift
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
5
Bicep Curl (Barbell)
2 Sets
12 Reps
@10
6
Chinese Plank
2 Sets
4 mins
@8
7
Bear Hug
1 Set
4 mins
@8
Day 6
1
Farmer's Walk (Weighted)
3 Sets
1 Set
1 Set
30 mins
30 mins
30 mins
@8
@9
@10
2
Wrist Curls
2 Sets
20 Reps
@8
3
Reverse Wrist Curl (Dumbbell)
2 Sets
20 Reps
@8
4
Neck Curl
2 Sets
20 Reps
@8
5
Neck Flexion
2 Sets
20 Reps
@8
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
Day 7
1
Walk
1 Set
20 mins
@6
Day 1
1
Incline Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
2
Dip (Weighted)
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3
Bench Press (Paused)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Bench Press (Barbell)
1 Set
AMRAP
@10
5
French Press
2 Sets
15 Reps
@10
6
Tricep Pushdown (Cable)
1 Set
1 Set
2 Sets
15 Reps
15 Reps
15 Reps
@8
@9
@10
7
Skull Crusher
1 Set
2 Sets
12 Reps
12 Reps
@9
@10
Day 2
1
Squat (Barbell)
1 Set
AMRAP
80%
2
Squat (Paused)
2 Sets
8 Reps
75%
3
Squat (Barbell)
3 Sets
20 Reps
60%
4
Lunge (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@9
@10
5
Standing Calf Raise
3 Sets
20 Reps
@8
6
Seated Calf Raise
2 Sets
20 Reps
@8
Day 3
1
Chin-Up (Weighted)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@9
@10
2
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
3
Pull-Up (Weighted)
1 Set
1 Set
20 Reps
20 Reps
@9
@10
4
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
5
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
6
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
7
Bicep Curl (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@9
@10
8
Hammer Curl
1 Set
1 Set
20 Reps
20 Reps
@9
@10
Day 4
1
Walk
1 Set
20 mins
@6
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
2
Deadlift (Deficit)
1 Set
1 Set
6 Reps
6 Reps
@9
@10
3
Snatch Deadlift
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
5
Bicep Curl (Barbell)
2 Sets
12 Reps
@10
6
Chinese Plank
2 Sets
4 mins
@8
7
Bear Hug
1 Set
4 mins
@8
Day 6
1
Farmer's Walk (Weighted)
3 Sets
1 Set
1 Set
30 mins
30 mins
30 mins
@8
@9
@10
2
Wrist Curls
2 Sets
20 Reps
@8
3
Reverse Wrist Curl (Dumbbell)
2 Sets
20 Reps
@8
4
Neck Curl
2 Sets
20 Reps
@8
5
Neck Flexion
2 Sets
20 Reps
@8
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
Day 7
1
Walk
1 Set
20 mins
@6
Day 1
1
Incline Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
2
Dip (Weighted)
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3
Bench Press (Paused)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Bench Press (Barbell)
1 Set
AMRAP
@10
5
French Press
2 Sets
15 Reps
@10
6
Tricep Pushdown (Cable)
1 Set
1 Set
2 Sets
15 Reps
15 Reps
15 Reps
@8
@9
@10
7
Skull Crusher
1 Set
2 Sets
12 Reps
12 Reps
@9
@10
Day 2
1
Squat (Barbell)
1 Set
AMRAP
80%
2
Squat (Paused)
2 Sets
8 Reps
75%
3
Squat (Barbell)
3 Sets
20 Reps
60%
4
Lunge (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@9
@10
5
Standing Calf Raise
3 Sets
20 Reps
@8
6
Seated Calf Raise
2 Sets
20 Reps
@8
Day 3
1
Chin-Up (Weighted)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@9
@10
2
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
3
Pull-Up (Weighted)
1 Set
1 Set
20 Reps
20 Reps
@9
@10
4
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
5
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
6
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
7
Bicep Curl (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@9
@10
8
Hammer Curl
1 Set
1 Set
20 Reps
20 Reps
@9
@10
Day 4
1
Walk
1 Set
20 mins
@6
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
2
Deadlift (Deficit)
1 Set
1 Set
6 Reps
6 Reps
@9
@10
3
Snatch Deadlift
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
5
Bicep Curl (Barbell)
2 Sets
12 Reps
@10
6
Chinese Plank
2 Sets
4 mins
@8
7
Bear Hug
1 Set
4 mins
@8
Day 6
1
Farmer's Walk (Weighted)
3 Sets
1 Set
1 Set
30 mins
30 mins
30 mins
@8
@9
@10
2
Wrist Curls
2 Sets
20 Reps
@8
3
Reverse Wrist Curl (Dumbbell)
2 Sets
20 Reps
@8
4
Neck Curl
2 Sets
20 Reps
@8
5
Neck Flexion
2 Sets
20 Reps
@8
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
Day 7
1
Walk
1 Set
20 mins
@6
Day 1
1
Incline Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
2
Dip (Weighted)
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3
Bench Press (Paused)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Bench Press (Barbell)
1 Set
AMRAP
@10
5
French Press
2 Sets
15 Reps
@10
6
Tricep Pushdown (Cable)
1 Set
1 Set
2 Sets
15 Reps
15 Reps
15 Reps
@8
@9
@10
7
Skull Crusher
1 Set
2 Sets
12 Reps
12 Reps
@9
@10
Day 2
1
Squat (Barbell)
1 Set
AMRAP
80%
2
Squat (Paused)
2 Sets
8 Reps
75%
3
Squat (Barbell)
3 Sets
20 Reps
60%
4
Lunge (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@9
@10
5
Standing Calf Raise
3 Sets
20 Reps
@8
6
Seated Calf Raise
2 Sets
20 Reps
@8
Day 3
1
Chin-Up (Weighted)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@9
@10
2
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
3
Pull-Up (Weighted)
1 Set
1 Set
20 Reps
20 Reps
@9
@10
4
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
5
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
6
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
7
Bicep Curl (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@9
@10
8
Hammer Curl
1 Set
1 Set
20 Reps
20 Reps
@9
@10
Day 4
1
Walk
1 Set
20 mins
@6
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
2
Deadlift (Deficit)
1 Set
1 Set
6 Reps
6 Reps
@9
@10
3
Snatch Deadlift
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
5
Bicep Curl (Barbell)
2 Sets
12 Reps
@10
6
Chinese Plank
2 Sets
4 mins
@8
7
Bear Hug
1 Set
4 mins
@8
Day 6
1
Farmer's Walk (Weighted)
3 Sets
1 Set
1 Set
30 mins
30 mins
30 mins
@8
@9
@10
2
Wrist Curls
2 Sets
20 Reps
@8
3
Reverse Wrist Curl (Dumbbell)
2 Sets
20 Reps
@8
4
Neck Curl
2 Sets
20 Reps
@8
5
Neck Flexion
2 Sets
20 Reps
@8
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
Day 7
1
Walk
1 Set
20 mins
@6
Day 1
1
Incline Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
2
Dip (Weighted)
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3
Bench Press (Paused)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Bench Press (Barbell)
1 Set
AMRAP
@10
5
French Press
2 Sets
15 Reps
@10
6
Tricep Pushdown (Cable)
1 Set
1 Set
2 Sets
15 Reps
15 Reps
15 Reps
@8
@9
@10
7
Skull Crusher
1 Set
2 Sets
12 Reps
12 Reps
@9
@10
Day 2
1
Squat (Barbell)
1 Set
AMRAP
80%
2
Squat (Paused)
2 Sets
8 Reps
75%
3
Squat (Barbell)
3 Sets
20 Reps
60%
4
Lunge (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@9
@10
5
Standing Calf Raise
3 Sets
20 Reps
@8
6
Seated Calf Raise
2 Sets
20 Reps
@8
Day 3
1
Chin-Up (Weighted)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@9
@10
2
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
3
Pull-Up (Weighted)
1 Set
1 Set
20 Reps
20 Reps
@9
@10
4
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
5
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
6
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
7
Bicep Curl (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@9
@10
8
Hammer Curl
1 Set
1 Set
20 Reps
20 Reps
@9
@10
Day 4
1
Walk
1 Set
20 mins
@6
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
2
Deadlift (Deficit)
1 Set
1 Set
6 Reps
6 Reps
@9
@10
3
Snatch Deadlift
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
5
Bicep Curl (Barbell)
2 Sets
12 Reps
@10
6
Chinese Plank
2 Sets
4 mins
@8
7
Bear Hug
1 Set
4 mins
@8
Day 6
1
Farmer's Walk (Weighted)
3 Sets
1 Set
1 Set
30 mins
30 mins
30 mins
@8
@9
@10
2
Wrist Curls
2 Sets
20 Reps
@8
3
Reverse Wrist Curl (Dumbbell)
2 Sets
20 Reps
@8
4
Neck Curl
2 Sets
20 Reps
@8
5
Neck Flexion
2 Sets
20 Reps
@8
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
Day 7
1
Walk
1 Set
20 mins
@6
Day 1
1
Incline Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
2
Dip (Weighted)
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3
Bench Press (Paused)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Bench Press (Barbell)
1 Set
AMRAP
@10
5
French Press
2 Sets
15 Reps
@10
6
Tricep Pushdown (Cable)
1 Set
1 Set
2 Sets
15 Reps
15 Reps
15 Reps
@8
@9
@10
7
Skull Crusher
1 Set
2 Sets
12 Reps
12 Reps
@9
@10
Day 2
1
Squat (Barbell)
1 Set
AMRAP
80%
2
Squat (Paused)
2 Sets
8 Reps
75%
3
Squat (Barbell)
3 Sets
20 Reps
60%
4
Lunge (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@9
@10
5
Standing Calf Raise
3 Sets
20 Reps
@8
6
Seated Calf Raise
2 Sets
20 Reps
@8
Day 3
1
Chin-Up (Weighted)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@9
@10
2
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
3
Pull-Up (Weighted)
1 Set
1 Set
20 Reps
20 Reps
@9
@10
4
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
5
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
6
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
7
Bicep Curl (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@9
@10
8
Hammer Curl
1 Set
1 Set
20 Reps
20 Reps
@9
@10
Day 4
1
Walk
1 Set
20 mins
@6
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
2
Deadlift (Deficit)
1 Set
1 Set
6 Reps
6 Reps
@9
@10
3
Snatch Deadlift
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
5
Bicep Curl (Barbell)
2 Sets
12 Reps
@10
6
Chinese Plank
2 Sets
4 mins
@8
7
Bear Hug
1 Set
4 mins
@8
Day 6
1
Farmer's Walk (Weighted)
3 Sets
1 Set
1 Set
30 mins
30 mins
30 mins
@8
@9
@10
2
Wrist Curls
2 Sets
20 Reps
@8
3
Reverse Wrist Curl (Dumbbell)
2 Sets
20 Reps
@8
4
Neck Curl
2 Sets
20 Reps
@8
5
Neck Flexion
2 Sets
20 Reps
@8
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
Day 7
1
Walk
1 Set
20 mins
@6
Day 1
1
Incline Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
2
Dip (Weighted)
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3
Bench Press (Paused)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Bench Press (Barbell)
1 Set
AMRAP
@10
5
French Press
2 Sets
15 Reps
@10
6
Tricep Pushdown (Cable)
1 Set
1 Set
2 Sets
15 Reps
15 Reps
15 Reps
@8
@9
@10
7
Skull Crusher
1 Set
2 Sets
12 Reps
12 Reps
@9
@10
Day 2
1
Squat (Barbell)
1 Set
AMRAP
80%
2
Squat (Paused)
2 Sets
8 Reps
75%
3
Squat (Barbell)
3 Sets
20 Reps
60%
4
Lunge (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@9
@10
5
Standing Calf Raise
3 Sets
20 Reps
@8
6
Seated Calf Raise
2 Sets
20 Reps
@8
Day 3
1
Chin-Up (Weighted)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@9
@10
2
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
3
Pull-Up (Weighted)
1 Set
1 Set
20 Reps
20 Reps
@9
@10
4
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
5
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
6
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
7
Bicep Curl (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@9
@10
8
Hammer Curl
1 Set
1 Set
20 Reps
20 Reps
@9
@10
Day 4
1
Walk
1 Set
20 mins
@6
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
2
Deadlift (Deficit)
1 Set
1 Set
6 Reps
6 Reps
@9
@10
3
Snatch Deadlift
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
5
Bicep Curl (Barbell)
2 Sets
12 Reps
@10
6
Chinese Plank
2 Sets
4 mins
@8
7
Bear Hug
1 Set
4 mins
@8
Day 6
1
Farmer's Walk (Weighted)
3 Sets
1 Set
1 Set
30 mins
30 mins
30 mins
@8
@9
@10
2
Wrist Curls
2 Sets
20 Reps
@8
3
Reverse Wrist Curl (Dumbbell)
2 Sets
20 Reps
@8
4
Neck Curl
2 Sets
20 Reps
@8
5
Neck Flexion
2 Sets
20 Reps
@8
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
Day 7
1
Walk
1 Set
20 mins
@6
Day 1
1
Incline Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
2
Dip (Weighted)
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3
Bench Press (Paused)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Bench Press (Barbell)
1 Set
AMRAP
@10
5
French Press
2 Sets
15 Reps
@10
6
Tricep Pushdown (Cable)
1 Set
1 Set
2 Sets
15 Reps
15 Reps
15 Reps
@8
@9
@10
7
Skull Crusher
1 Set
2 Sets
12 Reps
12 Reps
@9
@10
Day 2
1
Squat (Barbell)
1 Set
AMRAP
80%
2
Squat (Paused)
2 Sets
8 Reps
75%
3
Squat (Barbell)
3 Sets
20 Reps
60%
4
Lunge (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@9
@10
5
Standing Calf Raise
3 Sets
20 Reps
@8
6
Seated Calf Raise
2 Sets
20 Reps
@8
Day 3
1
Chin-Up (Weighted)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@9
@10
2
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
3
Pull-Up (Weighted)
1 Set
1 Set
20 Reps
20 Reps
@9
@10
4
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
5
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
6
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
7
Bicep Curl (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@9
@10
8
Hammer Curl
1 Set
1 Set
20 Reps
20 Reps
@9
@10
Day 4
1
Walk
1 Set
20 mins
@6
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
2
Deadlift (Deficit)
1 Set
1 Set
6 Reps
6 Reps
@9
@10
3
Snatch Deadlift
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
5
Bicep Curl (Barbell)
2 Sets
12 Reps
@10
6
Chinese Plank
2 Sets
4 mins
@8
7
Bear Hug
1 Set
4 mins
@8
Day 6
1
Farmer's Walk (Weighted)
3 Sets
1 Set
1 Set
30 mins
30 mins
30 mins
@8
@9
@10
2
Wrist Curls
2 Sets
20 Reps
@8
3
Reverse Wrist Curl (Dumbbell)
2 Sets
20 Reps
@8
4
Neck Curl
2 Sets
20 Reps
@8
5
Neck Flexion
2 Sets
20 Reps
@8
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
Day 7
1
Walk
1 Set
20 mins
@6
Day 1
1
Incline Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
2
Dip (Weighted)
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3
Bench Press (Paused)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Bench Press (Barbell)
1 Set
AMRAP
@10
5
French Press
2 Sets
15 Reps
@10
6
Tricep Pushdown (Cable)
1 Set
1 Set
2 Sets
15 Reps
15 Reps
15 Reps
@8
@9
@10
7
Skull Crusher
1 Set
2 Sets
12 Reps
12 Reps
@9
@10
Day 2
1
Squat (Barbell)
1 Set
AMRAP
80%
2
Squat (Paused)
2 Sets
8 Reps
75%
3
Squat (Barbell)
3 Sets
20 Reps
60%
4
Lunge (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@9
@10
5
Standing Calf Raise
3 Sets
20 Reps
@8
6
Seated Calf Raise
2 Sets
20 Reps
@8
Day 3
1
Chin-Up (Weighted)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@9
@10
2
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
3
Pull-Up (Weighted)
1 Set
1 Set
20 Reps
20 Reps
@9
@10
4
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
5
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
6
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
7
Bicep Curl (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@9
@10
8
Hammer Curl
1 Set
1 Set
20 Reps
20 Reps
@9
@10
Day 4
1
Walk
1 Set
20 mins
@6
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
2
Deadlift (Deficit)
1 Set
1 Set
6 Reps
6 Reps
@9
@10
3
Snatch Deadlift
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
5
Bicep Curl (Barbell)
2 Sets
12 Reps
@10
6
Chinese Plank
2 Sets
4 mins
@8
7
Bear Hug
1 Set
4 mins
@8
Day 6
1
Farmer's Walk (Weighted)
3 Sets
1 Set
1 Set
30 mins
30 mins
30 mins
@8
@9
@10
2
Wrist Curls
2 Sets
20 Reps
@8
3
Reverse Wrist Curl (Dumbbell)
2 Sets
20 Reps
@8
4
Neck Curl
2 Sets
20 Reps
@8
5
Neck Flexion
2 Sets
20 Reps
@8
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
Day 7
1
Walk
1 Set
20 mins
@6
Day 1
1
Incline Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
2
Dip (Weighted)
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3
Bench Press (Paused)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Bench Press (Barbell)
1 Set
AMRAP
@10
5
French Press
2 Sets
15 Reps
@10
6
Tricep Pushdown (Cable)
1 Set
1 Set
2 Sets
15 Reps
15 Reps
15 Reps
@8
@9
@10
7
Skull Crusher
1 Set
2 Sets
12 Reps
12 Reps
@9
@10
Day 2
1
Squat (Barbell)
1 Set
AMRAP
80%
2
Squat (Paused)
2 Sets
8 Reps
75%
3
Squat (Barbell)
3 Sets
20 Reps
60%
4
Lunge (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@9
@10
5
Standing Calf Raise
3 Sets
20 Reps
@8
6
Seated Calf Raise
2 Sets
20 Reps
@8
Day 3
1
Chin-Up (Weighted)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@9
@10
2
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
3
Pull-Up (Weighted)
1 Set
1 Set
20 Reps
20 Reps
@9
@10
4
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
5
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
6
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
7
Bicep Curl (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@9
@10
8
Hammer Curl
1 Set
1 Set
20 Reps
20 Reps
@9
@10
Day 4
1
Walk
1 Set
20 mins
@6
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
2
Deadlift (Deficit)
1 Set
1 Set
6 Reps
6 Reps
@9
@10
3
Snatch Deadlift
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
5
Bicep Curl (Barbell)
2 Sets
12 Reps
@10
6
Chinese Plank
2 Sets
4 mins
@8
7
Bear Hug
1 Set
4 mins
@8
Day 6
1
Farmer's Walk (Weighted)
3 Sets
1 Set
1 Set
30 mins
30 mins
30 mins
@8
@9
@10
2
Wrist Curls
2 Sets
20 Reps
@8
3
Reverse Wrist Curl (Dumbbell)
2 Sets
20 Reps
@8
4
Neck Curl
2 Sets
20 Reps
@8
5
Neck Flexion
2 Sets
20 Reps
@8
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
Day 7
1
Walk
1 Set
20 mins
@6