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I'm a cop you idiot!
by Zach D.
2 athletes joined
Program Description
Get fit to pass RCMP
Program Overview
Level
Intermediate
Goal
Athletics, Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Jun 05, 2024 02:19
Last Edited
Jun 08, 2024 06:15
down_app
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5 Reps
3 Reps
15 Reps
20 Reps
@8
@8
@8
@8
@8
@8
@8
2
Hamstring Curl
2 Sets
12-15 Reps
@8
3
Leg Extension
2 Sets
12-15 Reps
@8
4A
Cable Crunch
3 Sets
12-20 Reps
@10
4B
Plank
3 Sets
0.5-1 mins
@8
Day 2
1
Bench Press (Barbell)
3 Sets
5-10 Reps
@9
2
Chest Fly (Cable)
3 Sets
12-15 Reps
@7
3
Shoulder Press (Machine)
3 Sets
8-12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@8
5
Hammer Curl
3 Sets
5-10 Reps
@10
6
Bicep Curl (Cable)
3 Sets
12-15 Reps
@8
7A
Decline Crunch
3 Sets
AMRAP
7B
Side Plank
6 Sets
0.5 mins
@8
Day 3
1
Barbell Row
3 Sets
5-10 Reps
@8
2
Chest Supported Row (Machine)
6 Sets
8-12 Reps
@8
3
Pull-Up (Assisted)
2 Sets
12-15 Reps
@10
4
T-Bar Row
3 Sets
8-12 Reps
@8
5
Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
6
Push Up
3 Sets
AMRAP
@10
7A
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10
7B
Ab Wheel
3 Sets
8-12 Reps
@8
Day 4
1
Trap Bar Deadlift
3 Sets
5-10 Reps
@8
2
Hip Abductor (Machine)
3 Sets
8-12 Reps
@8
3
Hip Adductor (Machine)
3 Sets
8-12 Reps
@8
4
Leg Press
3 Sets
5-10 Reps
@8
5
Standing Calf Raise
3 Sets
12-15 Reps
@8
6A
Russian Twist (Dumbbell)
3 Sets
8-12 Reps
@8
6B
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 5
1A
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
1B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@8
2A
Goblet Squat
3 Sets
8-12 Reps
@8
2B
Sit Up
3 Sets
8-12 Reps
@8
3A
Lat Pulldown
3 Sets
8-12 Reps
@8
3B
French Press
3 Sets
8-12 Reps
@8
4A
Back Extension (Weighted)
3 Sets
8-12 Reps
@8
4B
Push Up
3 Sets
8-12 Reps
@8
5A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
5B
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5 Reps
3 Reps
15 Reps
20 Reps
@8
@8
@8
@8
@8
@8
@8
2
Hamstring Curl
2 Sets
12-15 Reps
@8
3
Leg Extension
2 Sets
12-15 Reps
@8
4A
Cable Crunch
3 Sets
12-20 Reps
@10
4B
Plank
3 Sets
0.5-1 mins
@8
Day 2
1
Bench Press (Barbell)
3 Sets
5-10 Reps
@9
2
Chest Fly (Cable)
3 Sets
12-15 Reps
@7
3
Shoulder Press (Machine)
3 Sets
8-12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@8
5
Hammer Curl
3 Sets
5-10 Reps
@10
6
Bicep Curl (Cable)
3 Sets
12-15 Reps
@8
7A
Decline Crunch
3 Sets
AMRAP
7B
Side Plank
6 Sets
0.5 mins
@8
Day 3
1
Barbell Row
3 Sets
5-10 Reps
@8
2
Chest Supported Row (Machine)
6 Sets
8-12 Reps
@8
3
Pull-Up (Assisted)
2 Sets
12-15 Reps
@10
4
T-Bar Row
3 Sets
8-12 Reps
@8
5
Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
6
Push Up
3 Sets
AMRAP
@10
7A
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10
7B
Ab Wheel
3 Sets
8-12 Reps
@8
Day 4
1
Trap Bar Deadlift
3 Sets
5-10 Reps
@8
2
Hip Abductor (Machine)
3 Sets
8-12 Reps
@8
3
Hip Adductor (Machine)
3 Sets
8-12 Reps
@8
4
Leg Press
3 Sets
5-10 Reps
@8
5
Standing Calf Raise
3 Sets
12-15 Reps
@8
6A
Russian Twist (Dumbbell)
3 Sets
8-12 Reps
@8
6B
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 5
1A
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
1B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@8
2A
Goblet Squat
3 Sets
8-12 Reps
@8
2B
Sit Up
3 Sets
8-12 Reps
@8
3A
Lat Pulldown
3 Sets
8-12 Reps
@8
3B
French Press
3 Sets
8-12 Reps
@8
4A
Back Extension (Weighted)
3 Sets
8-12 Reps
@8
4B
Push Up
3 Sets
8-12 Reps
@8
5A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
5B
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5 Reps
3 Reps
15 Reps
20 Reps
@8
@8
@8
@8
@8
@8
@8
2
Hamstring Curl
2 Sets
12-15 Reps
@8
3
Leg Extension
2 Sets
12-15 Reps
@8
4A
Cable Crunch
3 Sets
12-20 Reps
@10
4B
Plank
3 Sets
0.5-1 mins
@8
Day 2
1
Bench Press (Barbell)
3 Sets
5-10 Reps
@9
2
Chest Fly (Cable)
3 Sets
12-15 Reps
@7
3
Shoulder Press (Machine)
3 Sets
8-12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@8
5
Hammer Curl
3 Sets
5-10 Reps
@10
6
Bicep Curl (Cable)
3 Sets
12-15 Reps
@8
7A
Decline Crunch
3 Sets
AMRAP
7B
Side Plank
6 Sets
0.5 mins
@8
Day 3
1
Barbell Row
3 Sets
5-10 Reps
@8
2
Chest Supported Row (Machine)
6 Sets
8-12 Reps
@8
3
Pull-Up (Assisted)
2 Sets
12-15 Reps
@10
4
T-Bar Row
3 Sets
8-12 Reps
@8
5
Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
6
Push Up
3 Sets
AMRAP
@10
7A
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10
7B
Ab Wheel
3 Sets
8-12 Reps
@8
Day 4
1
Trap Bar Deadlift
3 Sets
5-10 Reps
@8
2
Hip Abductor (Machine)
3 Sets
8-12 Reps
@8
3
Hip Adductor (Machine)
3 Sets
8-12 Reps
@8
4
Leg Press
3 Sets
5-10 Reps
@8
5
Standing Calf Raise
3 Sets
12-15 Reps
@8
6A
Russian Twist (Dumbbell)
3 Sets
8-12 Reps
@8
6B
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 5
1A
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
1B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@8
2A
Goblet Squat
3 Sets
8-12 Reps
@8
2B
Sit Up
3 Sets
8-12 Reps
@8
3A
Lat Pulldown
3 Sets
8-12 Reps
@8
3B
French Press
3 Sets
8-12 Reps
@8
4A
Back Extension (Weighted)
3 Sets
8-12 Reps
@8
4B
Push Up
3 Sets
8-12 Reps
@8
5A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
5B
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5 Reps
3 Reps
15 Reps
20 Reps
@8
@8
@8
@8
@8
@8
@8
2
Hamstring Curl
2 Sets
12-15 Reps
@8
3
Leg Extension
2 Sets
12-15 Reps
@8
4A
Cable Crunch
3 Sets
12-20 Reps
@10
4B
Plank
3 Sets
0.5-1 mins
@8
Day 2
1
Bench Press (Barbell)
3 Sets
5-10 Reps
@9
2
Chest Fly (Cable)
3 Sets
12-15 Reps
@7
3
Shoulder Press (Machine)
3 Sets
8-12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@8
5
Hammer Curl
3 Sets
5-10 Reps
@10
6
Bicep Curl (Cable)
3 Sets
12-15 Reps
@8
7A
Decline Crunch
3 Sets
AMRAP
7B
Side Plank
6 Sets
0.5 mins
@8
Day 3
1
Barbell Row
3 Sets
5-10 Reps
@8
2
Chest Supported Row (Machine)
6 Sets
8-12 Reps
@8
3
Pull-Up (Assisted)
2 Sets
12-15 Reps
@10
4
T-Bar Row
3 Sets
8-12 Reps
@8
5
Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
6
Push Up
3 Sets
AMRAP
@10
7A
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10
7B
Ab Wheel
3 Sets
8-12 Reps
@8
Day 4
1
Trap Bar Deadlift
3 Sets
5-10 Reps
@8
2
Hip Abductor (Machine)
3 Sets
8-12 Reps
@8
3
Hip Adductor (Machine)
3 Sets
8-12 Reps
@8
4
Leg Press
3 Sets
5-10 Reps
@8
5
Standing Calf Raise
3 Sets
12-15 Reps
@8
6A
Russian Twist (Dumbbell)
3 Sets
8-12 Reps
@8
6B
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 5
1A
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
1B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@8
2A
Goblet Squat
3 Sets
8-12 Reps
@8
2B
Sit Up
3 Sets
8-12 Reps
@8
3A
Lat Pulldown
3 Sets
8-12 Reps
@8
3B
French Press
3 Sets
8-12 Reps
@8
4A
Back Extension (Weighted)
3 Sets
8-12 Reps
@8
4B
Push Up
3 Sets
8-12 Reps
@8
5A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
5B
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5 Reps
3 Reps
15 Reps
20 Reps
@8
@8
@8
@8
@8
@8
@8
2
Hamstring Curl
2 Sets
12-15 Reps
@8
3
Leg Extension
2 Sets
12-15 Reps
@8
4A
Cable Crunch
3 Sets
12-20 Reps
@10
4B
Plank
3 Sets
0.5-1 mins
@8
Day 2
1
Bench Press (Barbell)
3 Sets
5-10 Reps
@9
2
Chest Fly (Cable)
3 Sets
12-15 Reps
@7
3
Shoulder Press (Machine)
3 Sets
8-12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@8
5
Hammer Curl
3 Sets
5-10 Reps
@10
6
Bicep Curl (Cable)
3 Sets
12-15 Reps
@8
7A
Decline Crunch
3 Sets
AMRAP
7B
Side Plank
6 Sets
0.5 mins
@8
Day 3
1
Barbell Row
3 Sets
5-10 Reps
@8
2
Chest Supported Row (Machine)
6 Sets
8-12 Reps
@8
3
Pull-Up (Assisted)
2 Sets
12-15 Reps
@10
4
T-Bar Row
3 Sets
8-12 Reps
@8
5
Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
6
Push Up
3 Sets
AMRAP
@10
7A
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10
7B
Ab Wheel
3 Sets
8-12 Reps
@8
Day 4
1
Trap Bar Deadlift
3 Sets
5-10 Reps
@8
2
Hip Abductor (Machine)
3 Sets
8-12 Reps
@8
3
Hip Adductor (Machine)
3 Sets
8-12 Reps
@8
4
Leg Press
3 Sets
5-10 Reps
@8
5
Standing Calf Raise
3 Sets
12-15 Reps
@8
6A
Russian Twist (Dumbbell)
3 Sets
8-12 Reps
@8
6B
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 5
1A
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
1B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@8
2A
Goblet Squat
3 Sets
8-12 Reps
@8
2B
Sit Up
3 Sets
8-12 Reps
@8
3A
Lat Pulldown
3 Sets
8-12 Reps
@8
3B
French Press
3 Sets
8-12 Reps
@8
4A
Back Extension (Weighted)
3 Sets
8-12 Reps
@8
4B
Push Up
3 Sets
8-12 Reps
@8
5A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
5B
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5 Reps
3 Reps
15 Reps
20 Reps
@8
@8
@8
@8
@8
@8
@8
2
Hamstring Curl
2 Sets
12-15 Reps
@8
3
Leg Extension
2 Sets
12-15 Reps
@8
4A
Cable Crunch
3 Sets
12-20 Reps
@10
4B
Plank
3 Sets
0.5-1 mins
@8
Day 2
1
Bench Press (Barbell)
3 Sets
5-10 Reps
@9
2
Chest Fly (Cable)
3 Sets
12-15 Reps
@7
3
Shoulder Press (Machine)
3 Sets
8-12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@8
5
Hammer Curl
3 Sets
5-10 Reps
@10
6
Bicep Curl (Cable)
3 Sets
12-15 Reps
@8
7A
Decline Crunch
3 Sets
AMRAP
7B
Side Plank
6 Sets
0.5 mins
@8
Day 3
1
Barbell Row
3 Sets
5-10 Reps
@8
2
Chest Supported Row (Machine)
6 Sets
8-12 Reps
@8
3
Pull-Up (Assisted)
2 Sets
12-15 Reps
@10
4
T-Bar Row
3 Sets
8-12 Reps
@8
5
Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
6
Push Up
3 Sets
AMRAP
@10
7A
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10
7B
Ab Wheel
3 Sets
8-12 Reps
@8
Day 4
1
Trap Bar Deadlift
3 Sets
5-10 Reps
@8
2
Hip Abductor (Machine)
3 Sets
8-12 Reps
@8
3
Hip Adductor (Machine)
3 Sets
8-12 Reps
@8
4
Leg Press
3 Sets
5-10 Reps
@8
5
Standing Calf Raise
3 Sets
12-15 Reps
@8
6A
Russian Twist (Dumbbell)
3 Sets
8-12 Reps
@8
6B
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 5
1A
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
1B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@8
2A
Goblet Squat
3 Sets
8-12 Reps
@8
2B
Sit Up
3 Sets
8-12 Reps
@8
3A
Lat Pulldown
3 Sets
8-12 Reps
@8
3B
French Press
3 Sets
8-12 Reps
@8
4A
Back Extension (Weighted)
3 Sets
8-12 Reps
@8
4B
Push Up
3 Sets
8-12 Reps
@8
5A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
5B
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5 Reps
3 Reps
15 Reps
20 Reps
@8
@8
@8
@8
@8
@8
@8
2
Hamstring Curl
2 Sets
12-15 Reps
@8
3
Leg Extension
2 Sets
12-15 Reps
@8
4A
Cable Crunch
3 Sets
12-20 Reps
@10
4B
Plank
3 Sets
0.5-1 mins
@8
Day 2
1
Bench Press (Barbell)
3 Sets
5-10 Reps
@9
2
Chest Fly (Cable)
3 Sets
12-15 Reps
@7
3
Shoulder Press (Machine)
3 Sets
8-12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@8
5
Hammer Curl
3 Sets
5-10 Reps
@10
6
Bicep Curl (Cable)
3 Sets
12-15 Reps
@8
7A
Decline Crunch
3 Sets
AMRAP
7B
Side Plank
6 Sets
0.5 mins
@8
Day 3
1
Barbell Row
3 Sets
5-10 Reps
@8
2
Chest Supported Row (Machine)
6 Sets
8-12 Reps
@8
3
Pull-Up (Assisted)
2 Sets
12-15 Reps
@10
4
T-Bar Row
3 Sets
8-12 Reps
@8
5
Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
6
Push Up
3 Sets
AMRAP
@10
7A
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10
7B
Ab Wheel
3 Sets
8-12 Reps
@8
Day 4
1
Trap Bar Deadlift
3 Sets
5-10 Reps
@8
2
Hip Abductor (Machine)
3 Sets
8-12 Reps
@8
3
Hip Adductor (Machine)
3 Sets
8-12 Reps
@8
4
Leg Press
3 Sets
5-10 Reps
@8
5
Standing Calf Raise
3 Sets
12-15 Reps
@8
6A
Russian Twist (Dumbbell)
3 Sets
8-12 Reps
@8
6B
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 5
1A
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
1B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@8
2A
Goblet Squat
3 Sets
8-12 Reps
@8
2B
Sit Up
3 Sets
8-12 Reps
@8
3A
Lat Pulldown
3 Sets
8-12 Reps
@8
3B
French Press
3 Sets
8-12 Reps
@8
4A
Back Extension (Weighted)
3 Sets
8-12 Reps
@8
4B
Push Up
3 Sets
8-12 Reps
@8
5A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
5B
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5 Reps
3 Reps
15 Reps
20 Reps
@8
@8
@8
@8
@8
@8
@8
2
Hamstring Curl
2 Sets
12-15 Reps
@8
3
Leg Extension
2 Sets
12-15 Reps
@8
4A
Cable Crunch
3 Sets
12-20 Reps
@10
4B
Plank
3 Sets
0.5-1 mins
@8
Day 2
1
Bench Press (Barbell)
3 Sets
5-10 Reps
@9
2
Chest Fly (Cable)
3 Sets
12-15 Reps
@7
3
Shoulder Press (Machine)
3 Sets
8-12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@8
5
Hammer Curl
3 Sets
5-10 Reps
@10
6
Bicep Curl (Cable)
3 Sets
12-15 Reps
@8
7A
Decline Crunch
3 Sets
AMRAP
7B
Side Plank
6 Sets
0.5 mins
@8
Day 3
1
Barbell Row
3 Sets
5-10 Reps
@8
2
Chest Supported Row (Machine)
6 Sets
8-12 Reps
@8
3
Pull-Up (Assisted)
2 Sets
12-15 Reps
@10
4
T-Bar Row
3 Sets
8-12 Reps
@8
5
Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
6
Push Up
3 Sets
AMRAP
@10
7A
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10
7B
Ab Wheel
3 Sets
8-12 Reps
@8
Day 4
1
Trap Bar Deadlift
3 Sets
5-10 Reps
@8
2
Hip Abductor (Machine)
3 Sets
8-12 Reps
@8
3
Hip Adductor (Machine)
3 Sets
8-12 Reps
@8
4
Leg Press
3 Sets
5-10 Reps
@8
5
Standing Calf Raise
3 Sets
12-15 Reps
@8
6A
Russian Twist (Dumbbell)
3 Sets
8-12 Reps
@8
6B
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 5
1A
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
1B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@8
2A
Goblet Squat
3 Sets
8-12 Reps
@8
2B
Sit Up
3 Sets
8-12 Reps
@8
3A
Lat Pulldown
3 Sets
8-12 Reps
@8
3B
French Press
3 Sets
8-12 Reps
@8
4A
Back Extension (Weighted)
3 Sets
8-12 Reps
@8
4B
Push Up
3 Sets
8-12 Reps
@8
5A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
5B
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5 Reps
3 Reps
15 Reps
20 Reps
@8
@8
@8
@8
@8
@8
@8
2
Hamstring Curl
2 Sets
12-15 Reps
@8
3
Leg Extension
2 Sets
12-15 Reps
@8
4A
Cable Crunch
3 Sets
12-20 Reps
@10
4B
Plank
3 Sets
0.5-1 mins
@8
Day 2
1
Bench Press (Barbell)
3 Sets
5-10 Reps
@9
2
Chest Fly (Cable)
3 Sets
12-15 Reps
@7
3
Shoulder Press (Machine)
3 Sets
8-12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@8
5
Hammer Curl
3 Sets
5-10 Reps
@10
6
Bicep Curl (Cable)
3 Sets
12-15 Reps
@8
7A
Decline Crunch
3 Sets
AMRAP
7B
Side Plank
6 Sets
0.5 mins
@8
Day 3
1
Barbell Row
3 Sets
5-10 Reps
@8
2
Chest Supported Row (Machine)
6 Sets
8-12 Reps
@8
3
Pull-Up (Assisted)
2 Sets
12-15 Reps
@10
4
T-Bar Row
3 Sets
8-12 Reps
@8
5
Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
6
Push Up
3 Sets
AMRAP
@10
7A
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10
7B
Ab Wheel
3 Sets
8-12 Reps
@8
Day 4
1
Trap Bar Deadlift
3 Sets
5-10 Reps
@8
2
Hip Abductor (Machine)
3 Sets
8-12 Reps
@8
3
Hip Adductor (Machine)
3 Sets
8-12 Reps
@8
4
Leg Press
3 Sets
5-10 Reps
@8
5
Standing Calf Raise
3 Sets
12-15 Reps
@8
6A
Russian Twist (Dumbbell)
3 Sets
8-12 Reps
@8
6B
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 5
1A
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
1B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@8
2A
Goblet Squat
3 Sets
8-12 Reps
@8
2B
Sit Up
3 Sets
8-12 Reps
@8
3A
Lat Pulldown
3 Sets
8-12 Reps
@8
3B
French Press
3 Sets
8-12 Reps
@8
4A
Back Extension (Weighted)
3 Sets
8-12 Reps
@8
4B
Push Up
3 Sets
8-12 Reps
@8
5A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
5B
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5 Reps
3 Reps
15 Reps
20 Reps
@8
@8
@8
@8
@8
@8
@8
2
Hamstring Curl
2 Sets
12-15 Reps
@8
3
Leg Extension
2 Sets
12-15 Reps
@8
4A
Cable Crunch
3 Sets
12-20 Reps
@10
4B
Plank
3 Sets
0.5-1 mins
@8
Day 2
1
Bench Press (Barbell)
3 Sets
5-10 Reps
@9
2
Chest Fly (Cable)
3 Sets
12-15 Reps
@7
3
Shoulder Press (Machine)
3 Sets
8-12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@8
5
Hammer Curl
3 Sets
5-10 Reps
@10
6
Bicep Curl (Cable)
3 Sets
12-15 Reps
@8
7A
Decline Crunch
3 Sets
AMRAP
7B
Side Plank
6 Sets
0.5 mins
@8
Day 3
1
Barbell Row
3 Sets
5-10 Reps
@8
2
Chest Supported Row (Machine)
6 Sets
8-12 Reps
@8
3
Pull-Up (Assisted)
2 Sets
12-15 Reps
@10
4
T-Bar Row
3 Sets
8-12 Reps
@8
5
Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
6
Push Up
3 Sets
AMRAP
@10
7A
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10
7B
Ab Wheel
3 Sets
8-12 Reps
@8
Day 4
1
Trap Bar Deadlift
3 Sets
5-10 Reps
@8
2
Hip Abductor (Machine)
3 Sets
8-12 Reps
@8
3
Hip Adductor (Machine)
3 Sets
8-12 Reps
@8
4
Leg Press
3 Sets
5-10 Reps
@8
5
Standing Calf Raise
3 Sets
12-15 Reps
@8
6A
Russian Twist (Dumbbell)
3 Sets
8-12 Reps
@8
6B
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 5
1A
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
1B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@8
2A
Goblet Squat
3 Sets
8-12 Reps
@8
2B
Sit Up
3 Sets
8-12 Reps
@8
3A
Lat Pulldown
3 Sets
8-12 Reps
@8
3B
French Press
3 Sets
8-12 Reps
@8
4A
Back Extension (Weighted)
3 Sets
8-12 Reps
@8
4B
Push Up
3 Sets
8-12 Reps
@8
5A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
5B
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5 Reps
3 Reps
15 Reps
20 Reps
@8
@8
@8
@8
@8
@8
@8
2
Hamstring Curl
2 Sets
12-15 Reps
@8
3
Leg Extension
2 Sets
12-15 Reps
@8
4A
Cable Crunch
3 Sets
12-20 Reps
@10
4B
Plank
3 Sets
0.5-1 mins
@8
Day 2
1
Bench Press (Barbell)
3 Sets
5-10 Reps
@9
2
Chest Fly (Cable)
3 Sets
12-15 Reps
@7
3
Shoulder Press (Machine)
3 Sets
8-12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@8
5
Hammer Curl
3 Sets
5-10 Reps
@10
6
Bicep Curl (Cable)
3 Sets
12-15 Reps
@8
7A
Decline Crunch
3 Sets
AMRAP
7B
Side Plank
6 Sets
0.5 mins
@8
Day 3
1
Barbell Row
3 Sets
5-10 Reps
@8
2
Chest Supported Row (Machine)
6 Sets
8-12 Reps
@8
3
Pull-Up (Assisted)
2 Sets
12-15 Reps
@10
4
T-Bar Row
3 Sets
8-12 Reps
@8
5
Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
6
Push Up
3 Sets
AMRAP
@10
7A
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10
7B
Ab Wheel
3 Sets
8-12 Reps
@8
Day 4
1
Trap Bar Deadlift
3 Sets
5-10 Reps
@8
2
Hip Abductor (Machine)
3 Sets
8-12 Reps
@8
3
Hip Adductor (Machine)
3 Sets
8-12 Reps
@8
4
Leg Press
3 Sets
5-10 Reps
@8
5
Standing Calf Raise
3 Sets
12-15 Reps
@8
6A
Russian Twist (Dumbbell)
3 Sets
8-12 Reps
@8
6B
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 5
1A
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
1B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@8
2A
Goblet Squat
3 Sets
8-12 Reps
@8
2B
Sit Up
3 Sets
8-12 Reps
@8
3A
Lat Pulldown
3 Sets
8-12 Reps
@8
3B
French Press
3 Sets
8-12 Reps
@8
4A
Back Extension (Weighted)
3 Sets
8-12 Reps
@8
4B
Push Up
3 Sets
8-12 Reps
@8
5A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
5B
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5 Reps
3 Reps
15 Reps
20 Reps
@8
@8
@8
@8
@8
@8
@8
2
Hamstring Curl
2 Sets
12-15 Reps
@8
3
Leg Extension
2 Sets
12-15 Reps
@8
4A
Cable Crunch
3 Sets
12-20 Reps
@10
4B
Plank
3 Sets
0.5-1 mins
@8
Day 2
1
Bench Press (Barbell)
3 Sets
5-10 Reps
@9
2
Chest Fly (Cable)
3 Sets
12-15 Reps
@7
3
Shoulder Press (Machine)
3 Sets
8-12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@8
5
Hammer Curl
3 Sets
5-10 Reps
@10
6
Bicep Curl (Cable)
3 Sets
12-15 Reps
@8
7A
Decline Crunch
3 Sets
AMRAP
7B
Side Plank
6 Sets
0.5 mins
@8
Day 3
1
Barbell Row
3 Sets
5-10 Reps
@8
2
Chest Supported Row (Machine)
6 Sets
8-12 Reps
@8
3
Pull-Up (Assisted)
2 Sets
12-15 Reps
@10
4
T-Bar Row
3 Sets
8-12 Reps
@8
5
Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
6
Push Up
3 Sets
AMRAP
@10
7A
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10
7B
Ab Wheel
3 Sets
8-12 Reps
@8
Day 4
1
Trap Bar Deadlift
3 Sets
5-10 Reps
@8
2
Hip Abductor (Machine)
3 Sets
8-12 Reps
@8
3
Hip Adductor (Machine)
3 Sets
8-12 Reps
@8
4
Leg Press
3 Sets
5-10 Reps
@8
5
Standing Calf Raise
3 Sets
12-15 Reps
@8
6A
Russian Twist (Dumbbell)
3 Sets
8-12 Reps
@8
6B
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 5
1A
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
1B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@8
2A
Goblet Squat
3 Sets
8-12 Reps
@8
2B
Sit Up
3 Sets
8-12 Reps
@8
3A
Lat Pulldown
3 Sets
8-12 Reps
@8
3B
French Press
3 Sets
8-12 Reps
@8
4A
Back Extension (Weighted)
3 Sets
8-12 Reps
@8
4B
Push Up
3 Sets
8-12 Reps
@8
5A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
5B
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8