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Jacked n’ Stacked Planet Fitness Plan
by Tyrin B.
29 athletes joined
Program Description
We’re gonna get you so jacked your mere presence will set off the Lunk Alarm
Program Overview
Level
Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Mar 01, 2024 06:39
Last Edited
Jun 11, 2024 01:16
down_app
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
2 Sets
6-8 Reps
8-12 Reps
@8
@9
2
Chest Press (Machine)
2 Sets
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@8
@9
@9
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Hammer Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
Day 2
1
Chest Supported Row (Machine)
4 Sets
6-8 Reps
@8
2
Lat Pulldown
2 Sets
8-12 Reps
@9
3
Seated Wide-Grip Row (Cable)
2 Sets
8-12 Reps
@9
4
Reverse Pec Deck
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
5
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
Day 3
1
Squat (Smith Machine)
2 Sets
6-8 Reps
@8
2
Leg Press
2 Sets
8-12 Reps
@8
3
Hip Adductor (Machine)
2 Sets
8-12 Reps
@9
4
Leg Curl
3 Sets
12-15 Reps
@9
5
Leg Extension
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
Day 4
1
Shoulder Press (Machine)
2 Sets
6-8 Reps
@8
2
One Arm Lateral Raise (Cable)
2 Sets
12-15 Reps
@9
3
Reverse Pec Deck
2 Sets
12-15 Reps
@9
4
Face Pull
2 Sets
12-15 Reps
@9
5
Pec Deck (Machine)
2 Sets
2 Sets
8-12 Reps
12-15 Reps
@8
@9
Day 5
1
Bicep Curl (EZ Bar)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
2
Seated Dip (Machine)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
3
Bicep Curl (Machine)
2 Sets
8-12 Reps
@9
4
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@9
5
Dumbbell Row
2 Sets
2 Sets
6-8 Reps
8-12 Reps
@8
@9
6A
Bicep Curl (Cable)
2 Sets
8-12 Reps
@9
6B
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@9
Day 6
1
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@8
2
Good Morning
2 Sets
8-12 Reps
@8
3
Hip Abductor (Machine)
2 Sets
12-15 Reps
@9
4
Leg Extension
2 Sets
12-15 Reps
@9
5
Leg Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
2 Sets
6-8 Reps
8-12 Reps
@8
@9
2
Chest Press (Machine)
2 Sets
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@8
@9
@9
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Hammer Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
Day 2
1
Chest Supported Row (Machine)
4 Sets
6-8 Reps
@8
2
Lat Pulldown
2 Sets
8-12 Reps
@9
3
Seated Wide-Grip Row (Cable)
2 Sets
8-12 Reps
@9
4
Reverse Pec Deck
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
5
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
Day 3
1
Squat (Smith Machine)
2 Sets
6-8 Reps
@8
2
Leg Press
2 Sets
8-12 Reps
@8
3
Hip Adductor (Machine)
2 Sets
8-12 Reps
@9
4
Leg Curl
3 Sets
12-15 Reps
@9
5
Leg Extension
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
Day 4
1
Shoulder Press (Machine)
2 Sets
6-8 Reps
@8
2
One Arm Lateral Raise (Cable)
2 Sets
12-15 Reps
@9
3
Reverse Pec Deck
2 Sets
12-15 Reps
@9
4
Face Pull
2 Sets
12-15 Reps
@9
5
Pec Deck (Machine)
2 Sets
2 Sets
8-12 Reps
12-15 Reps
@8
@9
Day 5
1
Bicep Curl (EZ Bar)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
2
Seated Dip (Machine)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
3
Bicep Curl (Machine)
2 Sets
8-12 Reps
@9
4
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@9
5
Dumbbell Row
2 Sets
2 Sets
6-8 Reps
8-12 Reps
@8
@9
6A
Bicep Curl (Cable)
2 Sets
8-12 Reps
@9
6B
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@9
Day 6
1
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@8
2
Good Morning
2 Sets
8-12 Reps
@8
3
Hip Abductor (Machine)
2 Sets
12-15 Reps
@9
4
Leg Extension
2 Sets
12-15 Reps
@9
5
Leg Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
2 Sets
6-8 Reps
8-12 Reps
@8
@9
2
Chest Press (Machine)
2 Sets
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@8
@9
@9
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Hammer Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
Day 2
1
Chest Supported Row (Machine)
4 Sets
6-8 Reps
@8
2
Lat Pulldown
2 Sets
8-12 Reps
@9
3
Seated Wide-Grip Row (Cable)
2 Sets
8-12 Reps
@9
4
Reverse Pec Deck
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
5
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
Day 3
1
Squat (Smith Machine)
2 Sets
6-8 Reps
@8
2
Leg Press
2 Sets
8-12 Reps
@8
3
Hip Adductor (Machine)
2 Sets
8-12 Reps
@9
4
Leg Curl
3 Sets
12-15 Reps
@9
5
Leg Extension
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
Day 4
1
Shoulder Press (Machine)
2 Sets
6-8 Reps
@8
2
One Arm Lateral Raise (Cable)
2 Sets
12-15 Reps
@9
3
Reverse Pec Deck
2 Sets
12-15 Reps
@9
4
Face Pull
2 Sets
12-15 Reps
@9
5
Pec Deck (Machine)
2 Sets
2 Sets
8-12 Reps
12-15 Reps
@8
@9
Day 5
1
Bicep Curl (EZ Bar)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
2
Seated Dip (Machine)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
3
Bicep Curl (Machine)
2 Sets
8-12 Reps
@9
4
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@9
5
Dumbbell Row
2 Sets
2 Sets
6-8 Reps
8-12 Reps
@8
@9
6A
Bicep Curl (Cable)
2 Sets
8-12 Reps
@9
6B
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@9
Day 6
1
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@8
2
Good Morning
2 Sets
8-12 Reps
@8
3
Hip Abductor (Machine)
2 Sets
12-15 Reps
@9
4
Leg Extension
2 Sets
12-15 Reps
@9
5
Leg Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
2 Sets
6-8 Reps
8-12 Reps
@8
@9
2
Chest Press (Machine)
2 Sets
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@8
@9
@9
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Hammer Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
Day 2
1
Chest Supported Row (Machine)
4 Sets
6-8 Reps
@8
2
Lat Pulldown
2 Sets
8-12 Reps
@9
3
Seated Wide-Grip Row (Cable)
2 Sets
8-12 Reps
@9
4
Reverse Pec Deck
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
5
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
Day 3
1
Squat (Smith Machine)
2 Sets
6-8 Reps
@8
2
Leg Press
2 Sets
8-12 Reps
@8
3
Hip Adductor (Machine)
2 Sets
8-12 Reps
@9
4
Leg Curl
3 Sets
12-15 Reps
@9
5
Leg Extension
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
Day 4
1
Shoulder Press (Machine)
2 Sets
6-8 Reps
@8
2
One Arm Lateral Raise (Cable)
2 Sets
12-15 Reps
@9
3
Reverse Pec Deck
2 Sets
12-15 Reps
@9
4
Face Pull
2 Sets
12-15 Reps
@9
5
Pec Deck (Machine)
2 Sets
2 Sets
8-12 Reps
12-15 Reps
@8
@9
Day 5
1
Bicep Curl (EZ Bar)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
2
Seated Dip (Machine)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
3
Bicep Curl (Machine)
2 Sets
8-12 Reps
@9
4
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@9
5
Dumbbell Row
2 Sets
2 Sets
6-8 Reps
8-12 Reps
@8
@9
6A
Bicep Curl (Cable)
2 Sets
8-12 Reps
@9
6B
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@9
Day 6
1
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@8
2
Good Morning
2 Sets
8-12 Reps
@8
3
Hip Abductor (Machine)
2 Sets
12-15 Reps
@9
4
Leg Extension
2 Sets
12-15 Reps
@9
5
Leg Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
2 Sets
6-8 Reps
8-12 Reps
@8
@9
2
Chest Press (Machine)
2 Sets
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@8
@9
@9
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Hammer Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
Day 2
1
Chest Supported Row (Machine)
4 Sets
6-8 Reps
@8
2
Lat Pulldown
2 Sets
8-12 Reps
@9
3
Seated Wide-Grip Row (Cable)
2 Sets
8-12 Reps
@9
4
Reverse Pec Deck
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
5
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
Day 3
1
Squat (Smith Machine)
2 Sets
6-8 Reps
@8
2
Leg Press
2 Sets
8-12 Reps
@8
3
Hip Adductor (Machine)
2 Sets
8-12 Reps
@9
4
Leg Curl
3 Sets
12-15 Reps
@9
5
Leg Extension
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
Day 4
1
Shoulder Press (Machine)
2 Sets
6-8 Reps
@8
2
One Arm Lateral Raise (Cable)
2 Sets
12-15 Reps
@9
3
Reverse Pec Deck
2 Sets
12-15 Reps
@9
4
Face Pull
2 Sets
12-15 Reps
@9
5
Pec Deck (Machine)
2 Sets
2 Sets
8-12 Reps
12-15 Reps
@8
@9
Day 5
1
Bicep Curl (EZ Bar)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
2
Seated Dip (Machine)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
3
Bicep Curl (Machine)
2 Sets
8-12 Reps
@9
4
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@9
5
Dumbbell Row
2 Sets
2 Sets
6-8 Reps
8-12 Reps
@8
@9
6A
Bicep Curl (Cable)
2 Sets
8-12 Reps
@9
6B
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@9
Day 6
1
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@8
2
Good Morning
2 Sets
8-12 Reps
@8
3
Hip Abductor (Machine)
2 Sets
12-15 Reps
@9
4
Leg Extension
2 Sets
12-15 Reps
@9
5
Leg Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
2 Sets
6-8 Reps
8-12 Reps
@8
@9
2
Chest Press (Machine)
2 Sets
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@8
@9
@9
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Hammer Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
Day 2
1
Chest Supported Row (Machine)
4 Sets
6-8 Reps
@8
2
Lat Pulldown
2 Sets
8-12 Reps
@9
3
Seated Wide-Grip Row (Cable)
2 Sets
8-12 Reps
@9
4
Reverse Pec Deck
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
5
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
Day 3
1
Squat (Smith Machine)
2 Sets
6-8 Reps
@8
2
Leg Press
2 Sets
8-12 Reps
@8
3
Hip Adductor (Machine)
2 Sets
8-12 Reps
@9
4
Leg Curl
3 Sets
12-15 Reps
@9
5
Leg Extension
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
Day 4
1
Shoulder Press (Machine)
2 Sets
6-8 Reps
@8
2
One Arm Lateral Raise (Cable)
2 Sets
12-15 Reps
@9
3
Reverse Pec Deck
2 Sets
12-15 Reps
@9
4
Face Pull
2 Sets
12-15 Reps
@9
5
Pec Deck (Machine)
2 Sets
2 Sets
8-12 Reps
12-15 Reps
@8
@9
Day 5
1
Bicep Curl (EZ Bar)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
2
Seated Dip (Machine)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
3
Bicep Curl (Machine)
2 Sets
8-12 Reps
@9
4
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@9
5
Dumbbell Row
2 Sets
2 Sets
6-8 Reps
8-12 Reps
@8
@9
6A
Bicep Curl (Cable)
2 Sets
8-12 Reps
@9
6B
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@9
Day 6
1
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@8
2
Good Morning
2 Sets
8-12 Reps
@8
3
Hip Abductor (Machine)
2 Sets
12-15 Reps
@9
4
Leg Extension
2 Sets
12-15 Reps
@9
5
Leg Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
2 Sets
6-8 Reps
8-12 Reps
@8
@9
2
Chest Press (Machine)
2 Sets
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@8
@9
@9
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Hammer Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
Day 2
1
Chest Supported Row (Machine)
4 Sets
6-8 Reps
@8
2
Lat Pulldown
2 Sets
8-12 Reps
@9
3
Seated Wide-Grip Row (Cable)
2 Sets
8-12 Reps
@9
4
Reverse Pec Deck
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
5
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
Day 3
1
Squat (Smith Machine)
2 Sets
6-8 Reps
@8
2
Leg Press
2 Sets
8-12 Reps
@8
3
Hip Adductor (Machine)
2 Sets
8-12 Reps
@9
4
Leg Curl
3 Sets
12-15 Reps
@9
5
Leg Extension
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
Day 4
1
Shoulder Press (Machine)
2 Sets
6-8 Reps
@8
2
One Arm Lateral Raise (Cable)
2 Sets
12-15 Reps
@9
3
Reverse Pec Deck
2 Sets
12-15 Reps
@9
4
Face Pull
2 Sets
12-15 Reps
@9
5
Pec Deck (Machine)
2 Sets
2 Sets
8-12 Reps
12-15 Reps
@8
@9
Day 5
1
Bicep Curl (EZ Bar)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
2
Seated Dip (Machine)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
3
Bicep Curl (Machine)
2 Sets
8-12 Reps
@9
4
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@9
5
Dumbbell Row
2 Sets
2 Sets
6-8 Reps
8-12 Reps
@8
@9
6A
Bicep Curl (Cable)
2 Sets
8-12 Reps
@9
6B
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@9
Day 6
1
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@8
2
Good Morning
2 Sets
8-12 Reps
@8
3
Hip Abductor (Machine)
2 Sets
12-15 Reps
@9
4
Leg Extension
2 Sets
12-15 Reps
@9
5
Leg Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
2 Sets
6-8 Reps
8-12 Reps
@8
@9
2
Chest Press (Machine)
2 Sets
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@8
@9
@9
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Hammer Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
Day 2
1
Chest Supported Row (Machine)
4 Sets
6-8 Reps
@8
2
Lat Pulldown
2 Sets
8-12 Reps
@9
3
Seated Wide-Grip Row (Cable)
2 Sets
8-12 Reps
@9
4
Reverse Pec Deck
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
5
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
Day 3
1
Squat (Smith Machine)
2 Sets
6-8 Reps
@8
2
Leg Press
2 Sets
8-12 Reps
@8
3
Hip Adductor (Machine)
2 Sets
8-12 Reps
@9
4
Leg Curl
3 Sets
12-15 Reps
@9
5
Leg Extension
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
Day 4
1
Shoulder Press (Machine)
2 Sets
6-8 Reps
@8
2
One Arm Lateral Raise (Cable)
2 Sets
12-15 Reps
@9
3
Reverse Pec Deck
2 Sets
12-15 Reps
@9
4
Face Pull
2 Sets
12-15 Reps
@9
5
Pec Deck (Machine)
2 Sets
2 Sets
8-12 Reps
12-15 Reps
@8
@9
Day 5
1
Bicep Curl (EZ Bar)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
2
Seated Dip (Machine)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
3
Bicep Curl (Machine)
2 Sets
8-12 Reps
@9
4
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@9
5
Dumbbell Row
2 Sets
2 Sets
6-8 Reps
8-12 Reps
@8
@9
6A
Bicep Curl (Cable)
2 Sets
8-12 Reps
@9
6B
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@9
Day 6
1
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@8
2
Good Morning
2 Sets
8-12 Reps
@8
3
Hip Abductor (Machine)
2 Sets
12-15 Reps
@9
4
Leg Extension
2 Sets
12-15 Reps
@9
5
Leg Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
2 Sets
6-8 Reps
8-12 Reps
@8
@9
2
Chest Press (Machine)
2 Sets
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@8
@9
@9
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Hammer Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
Day 2
1
Chest Supported Row (Machine)
4 Sets
6-8 Reps
@8
2
Lat Pulldown
2 Sets
8-12 Reps
@9
3
Seated Wide-Grip Row (Cable)
2 Sets
8-12 Reps
@9
4
Reverse Pec Deck
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
5
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
Day 3
1
Squat (Smith Machine)
2 Sets
6-8 Reps
@8
2
Leg Press
2 Sets
8-12 Reps
@8
3
Hip Adductor (Machine)
2 Sets
8-12 Reps
@9
4
Leg Curl
3 Sets
12-15 Reps
@9
5
Leg Extension
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
Day 4
1
Shoulder Press (Machine)
2 Sets
6-8 Reps
@8
2
One Arm Lateral Raise (Cable)
2 Sets
12-15 Reps
@9
3
Reverse Pec Deck
2 Sets
12-15 Reps
@9
4
Face Pull
2 Sets
12-15 Reps
@9
5
Pec Deck (Machine)
2 Sets
2 Sets
8-12 Reps
12-15 Reps
@8
@9
Day 5
1
Bicep Curl (EZ Bar)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
2
Seated Dip (Machine)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
3
Bicep Curl (Machine)
2 Sets
8-12 Reps
@9
4
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@9
5
Dumbbell Row
2 Sets
2 Sets
6-8 Reps
8-12 Reps
@8
@9
6A
Bicep Curl (Cable)
2 Sets
8-12 Reps
@9
6B
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@9
Day 6
1
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@8
2
Good Morning
2 Sets
8-12 Reps
@8
3
Hip Abductor (Machine)
2 Sets
12-15 Reps
@9
4
Leg Extension
2 Sets
12-15 Reps
@9
5
Leg Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
2 Sets
6-8 Reps
8-12 Reps
@8
@9
2
Chest Press (Machine)
2 Sets
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@8
@9
@9
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Hammer Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
Day 2
1
Chest Supported Row (Machine)
4 Sets
6-8 Reps
@8
2
Lat Pulldown
2 Sets
8-12 Reps
@9
3
Seated Wide-Grip Row (Cable)
2 Sets
8-12 Reps
@9
4
Reverse Pec Deck
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
5
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
Day 3
1
Squat (Smith Machine)
2 Sets
6-8 Reps
@8
2
Leg Press
2 Sets
8-12 Reps
@8
3
Hip Adductor (Machine)
2 Sets
8-12 Reps
@9
4
Leg Curl
3 Sets
12-15 Reps
@9
5
Leg Extension
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
Day 4
1
Shoulder Press (Machine)
2 Sets
6-8 Reps
@8
2
One Arm Lateral Raise (Cable)
2 Sets
12-15 Reps
@9
3
Reverse Pec Deck
2 Sets
12-15 Reps
@9
4
Face Pull
2 Sets
12-15 Reps
@9
5
Pec Deck (Machine)
2 Sets
2 Sets
8-12 Reps
12-15 Reps
@8
@9
Day 5
1
Bicep Curl (EZ Bar)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
2
Seated Dip (Machine)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
3
Bicep Curl (Machine)
2 Sets
8-12 Reps
@9
4
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@9
5
Dumbbell Row
2 Sets
2 Sets
6-8 Reps
8-12 Reps
@8
@9
6A
Bicep Curl (Cable)
2 Sets
8-12 Reps
@9
6B
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@9
Day 6
1
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@8
2
Good Morning
2 Sets
8-12 Reps
@8
3
Hip Abductor (Machine)
2 Sets
12-15 Reps
@9
4
Leg Extension
2 Sets
12-15 Reps
@9
5
Leg Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
2 Sets
6-8 Reps
8-12 Reps
@8
@9
2
Chest Press (Machine)
2 Sets
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@8
@9
@9
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Hammer Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
Day 2
1
Chest Supported Row (Machine)
4 Sets
6-8 Reps
@8
2
Lat Pulldown
2 Sets
8-12 Reps
@9
3
Seated Wide-Grip Row (Cable)
2 Sets
8-12 Reps
@9
4
Reverse Pec Deck
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
5
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
Day 3
1
Squat (Smith Machine)
2 Sets
6-8 Reps
@8
2
Leg Press
2 Sets
8-12 Reps
@8
3
Hip Adductor (Machine)
2 Sets
8-12 Reps
@9
4
Leg Curl
3 Sets
12-15 Reps
@9
5
Leg Extension
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
Day 4
1
Shoulder Press (Machine)
2 Sets
6-8 Reps
@8
2
One Arm Lateral Raise (Cable)
2 Sets
12-15 Reps
@9
3
Reverse Pec Deck
2 Sets
12-15 Reps
@9
4
Face Pull
2 Sets
12-15 Reps
@9
5
Pec Deck (Machine)
2 Sets
2 Sets
8-12 Reps
12-15 Reps
@8
@9
Day 5
1
Bicep Curl (EZ Bar)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
2
Seated Dip (Machine)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
3
Bicep Curl (Machine)
2 Sets
8-12 Reps
@9
4
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@9
5
Dumbbell Row
2 Sets
2 Sets
6-8 Reps
8-12 Reps
@8
@9
6A
Bicep Curl (Cable)
2 Sets
8-12 Reps
@9
6B
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@9
Day 6
1
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@8
2
Good Morning
2 Sets
8-12 Reps
@8
3
Hip Abductor (Machine)
2 Sets
12-15 Reps
@9
4
Leg Extension
2 Sets
12-15 Reps
@9
5
Leg Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
2 Sets
6-8 Reps
8-12 Reps
@8
@9
2
Chest Press (Machine)
2 Sets
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@8
@9
@9
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Hammer Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
Day 2
1
Chest Supported Row (Machine)
4 Sets
6-8 Reps
@8
2
Lat Pulldown
2 Sets
8-12 Reps
@9
3
Seated Wide-Grip Row (Cable)
2 Sets
8-12 Reps
@9
4
Reverse Pec Deck
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
5
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
Day 3
1
Squat (Smith Machine)
2 Sets
6-8 Reps
@8
2
Leg Press
2 Sets
8-12 Reps
@8
3
Hip Adductor (Machine)
2 Sets
8-12 Reps
@9
4
Leg Curl
3 Sets
12-15 Reps
@9
5
Leg Extension
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
Day 4
1
Shoulder Press (Machine)
2 Sets
6-8 Reps
@8
2
One Arm Lateral Raise (Cable)
2 Sets
12-15 Reps
@9
3
Reverse Pec Deck
2 Sets
12-15 Reps
@9
4
Face Pull
2 Sets
12-15 Reps
@9
5
Pec Deck (Machine)
2 Sets
2 Sets
8-12 Reps
12-15 Reps
@8
@9
Day 5
1
Bicep Curl (EZ Bar)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
2
Seated Dip (Machine)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
3
Bicep Curl (Machine)
2 Sets
8-12 Reps
@9
4
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@9
5
Dumbbell Row
2 Sets
2 Sets
6-8 Reps
8-12 Reps
@8
@9
6A
Bicep Curl (Cable)
2 Sets
8-12 Reps
@9
6B
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@9
Day 6
1
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@8
2
Good Morning
2 Sets
8-12 Reps
@8
3
Hip Abductor (Machine)
2 Sets
12-15 Reps
@9
4
Leg Extension
2 Sets
12-15 Reps
@9
5
Leg Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10