logo
Jakoobs splite
by Jakob P.
1 athletes joined
Program Description
Uhh it’s mine
Program Overview
Level
Novice, Advanced, Beginner, Intermediate
Goal
Athletics, Olympic Weightlifting, Bodyweight Fitness, Powerbuilding, Muscle & Sculpting, Bodybuilding, Powerlifting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
180 minutes
Created
Jun 03, 2024 07:22
Last Edited
Jun 08, 2024 06:02
down_app
Week 1
1 / 12 Weeks
Day 1
1
Pullover (EZ Bar)
4 Sets
10 Reps
@6
2
Bench Press (Barbell)
2 Sets
3 Sets
7 Reps
3 Reps
@6
@8
3
Pec Deck (Machine)
4 Sets
8 Reps
@7
4
Chest Fly (Machine)
4 Sets
8 Reps
@7
5
Standing Pullover (Cable)
4 Sets
8 Reps
@6.5
6
Push Up
1 Set
20 Reps
@10
Day 3
1
Seated Row (Cable)
4 Sets
15 Reps
@6
2
Face Pull
4 Sets
12 Reps
@6.5
3
Lat Pulldown
4 Sets
18 Reps
@7
4
High Row
4 Sets
14 Reps
@6.5
5
Single Arm Iso Row
4 Sets
12 Reps
@6.5
6
Muscle Up
1 Set
20 Reps
@10
Day 2
1
Lateral Raise (Cable)
4 Sets
12 Reps
@6.5
2
Face Pull
4 Sets
15 Reps
@6.5
3
Overhead Press (Barbell)
4 Sets
8 Reps
@7.5
4
Front Raise
4 Sets
10 Reps
@7
5
Arnold Press
4 Sets
10 Reps
@6.5
6
Shrug (Dumbbell)
4 Sets
15 Reps
@6.5
Day 4
1
Bicep Curl (EZ Bar)
4 Sets
15 Reps
@6
2
Tricep Rope Push Down (Cable)
4 Sets
20 Reps
@6.5
3
Overhead Press (Barbell)
4 Sets
10 Reps
@7
4
Hammer Curl
4 Sets
15 Reps
@7
5
Wrist Curls
4 Sets
10 Reps
@8
6
Dead Hang
1 Set
1 Reps
@8
Day 5
1
Leg Curl
4 Sets
12 Reps
@8
2
Leg Extension
4 Sets
12 Reps
@8
3
Leg Press
4 Sets
15 Reps
@6.5
4
Hack Squat
4 Sets
12 Reps
@6.5
5
Squat (Barbell)
4 Sets
5 Reps
@8
6
Clean Deadlift
3 Sets
1 Reps
@8
Day 6
1
Abs Crunch (Weighted)
2 Sets
15 Reps
2
Hollow Hold
2 Sets
1 mins
3
Plank
2 Sets
1 mins
4
Side Plank
2 Sets
1 mins
Day 1
1
Pullover (EZ Bar)
4 Sets
10 Reps
@6
2
Bench Press (Barbell)
2 Sets
3 Sets
7 Reps
3 Reps
@6
@8
3
Pec Deck (Machine)
4 Sets
8 Reps
@7
4
Chest Fly (Machine)
4 Sets
8 Reps
@7
5
Standing Pullover (Cable)
4 Sets
8 Reps
@6.5
6
Push Up
1 Set
20 Reps
@10
Day 2
1
Lateral Raise (Cable)
4 Sets
12 Reps
@6.5
2
Face Pull
4 Sets
15 Reps
@6.5
3
Overhead Press (Barbell)
4 Sets
8 Reps
@7.5
4
Front Raise
4 Sets
10 Reps
@7
5
Arnold Press
4 Sets
10 Reps
@6.5
6
Shrug (Dumbbell)
4 Sets
15 Reps
@6.5
Day 3
1
Seated Row (Cable)
4 Sets
15 Reps
@6
2
Face Pull
4 Sets
12 Reps
@6.5
3
Lat Pulldown
4 Sets
18 Reps
@7
4
High Row
4 Sets
14 Reps
@6.5
5
Single Arm Iso Row
4 Sets
12 Reps
@6.5
6
Muscle Up
1 Set
20 Reps
@10
Day 4
1
Bicep Curl (EZ Bar)
4 Sets
15 Reps
@6
2
Tricep Rope Push Down (Cable)
4 Sets
20 Reps
@6.5
3
Overhead Press (Barbell)
4 Sets
10 Reps
@7
4
Hammer Curl
4 Sets
15 Reps
@7
5
Wrist Curls
4 Sets
10 Reps
@8
6
Dead Hang
1 Set
1 Reps
@8
Day 5
1
Leg Curl
4 Sets
12 Reps
@8
2
Leg Extension
4 Sets
12 Reps
@8
3
Leg Press
4 Sets
15 Reps
@6.5
4
Hack Squat
4 Sets
12 Reps
@6.5
5
Squat (Barbell)
4 Sets
5 Reps
@8
6
Clean Deadlift
3 Sets
1 Reps
@8
Day 6
1
Abs Crunch (Weighted)
2 Sets
15 Reps
2
Hollow Hold
2 Sets
1 mins
3
Plank
2 Sets
1 mins
4
Side Plank
2 Sets
1 mins
Day 1
1
Pullover (EZ Bar)
4 Sets
10 Reps
@6
2
Bench Press (Barbell)
2 Sets
3 Sets
7 Reps
3 Reps
@6
@8
3
Pec Deck (Machine)
4 Sets
8 Reps
@7
4
Chest Fly (Machine)
4 Sets
8 Reps
@7
5
Standing Pullover (Cable)
4 Sets
8 Reps
@6.5
6
Push Up
1 Set
20 Reps
@10
Day 2
1
Lateral Raise (Cable)
4 Sets
12 Reps
@6.5
2
Face Pull
4 Sets
15 Reps
@6.5
3
Overhead Press (Barbell)
4 Sets
8 Reps
@7.5
4
Front Raise
4 Sets
10 Reps
@7
5
Arnold Press
4 Sets
10 Reps
@6.5
6
Shrug (Dumbbell)
4 Sets
15 Reps
@6.5
Day 3
1
Seated Row (Cable)
4 Sets
15 Reps
@6
2
Face Pull
4 Sets
12 Reps
@6.5
3
Lat Pulldown
4 Sets
18 Reps
@7
4
High Row
4 Sets
14 Reps
@6.5
5
Single Arm Iso Row
4 Sets
12 Reps
@6.5
6
Muscle Up
1 Set
20 Reps
@10
Day 4
1
Bicep Curl (EZ Bar)
4 Sets
15 Reps
@6
2
Tricep Rope Push Down (Cable)
4 Sets
20 Reps
@6.5
3
Overhead Press (Barbell)
4 Sets
10 Reps
@7
4
Hammer Curl
4 Sets
15 Reps
@7
5
Wrist Curls
4 Sets
10 Reps
@8
6
Dead Hang
1 Set
1 Reps
@8
Day 5
1
Leg Curl
4 Sets
12 Reps
@8
2
Leg Extension
4 Sets
12 Reps
@8
3
Leg Press
4 Sets
15 Reps
@6.5
4
Hack Squat
4 Sets
12 Reps
@6.5
5
Squat (Barbell)
4 Sets
5 Reps
@8
6
Clean Deadlift
3 Sets
1 Reps
@8
Day 6
1
Abs Crunch (Weighted)
2 Sets
15 Reps
2
Hollow Hold
2 Sets
1 mins
3
Plank
2 Sets
1 mins
4
Side Plank
2 Sets
1 mins
Day 1
1
Pullover (EZ Bar)
4 Sets
10 Reps
@6
2
Bench Press (Barbell)
2 Sets
3 Sets
7 Reps
3 Reps
@6
@8
3
Pec Deck (Machine)
4 Sets
8 Reps
@7
4
Chest Fly (Machine)
4 Sets
8 Reps
@7
5
Standing Pullover (Cable)
4 Sets
8 Reps
@6.5
6
Push Up
1 Set
20 Reps
@10
Day 2
1
Lateral Raise (Cable)
4 Sets
12 Reps
@6.5
2
Face Pull
4 Sets
15 Reps
@6.5
3
Overhead Press (Barbell)
4 Sets
8 Reps
@7.5
4
Front Raise
4 Sets
10 Reps
@7
5
Arnold Press
4 Sets
10 Reps
@6.5
6
Shrug (Dumbbell)
4 Sets
15 Reps
@6.5
Day 3
1
Seated Row (Cable)
4 Sets
15 Reps
@6
2
Face Pull
4 Sets
12 Reps
@6.5
3
Lat Pulldown
4 Sets
18 Reps
@7
4
High Row
4 Sets
14 Reps
@6.5
5
Single Arm Iso Row
4 Sets
12 Reps
@6.5
6
Muscle Up
1 Set
20 Reps
@10
Day 4
1
Bicep Curl (EZ Bar)
4 Sets
15 Reps
@6
2
Tricep Rope Push Down (Cable)
4 Sets
20 Reps
@6.5
3
Overhead Press (Barbell)
4 Sets
10 Reps
@7
4
Hammer Curl
4 Sets
15 Reps
@7
5
Wrist Curls
4 Sets
10 Reps
@8
6
Dead Hang
1 Set
1 Reps
@8
Day 5
1
Leg Curl
4 Sets
12 Reps
@8
2
Leg Extension
4 Sets
12 Reps
@8
3
Leg Press
4 Sets
15 Reps
@6.5
4
Hack Squat
4 Sets
12 Reps
@6.5
5
Squat (Barbell)
4 Sets
5 Reps
@8
6
Clean Deadlift
3 Sets
1 Reps
@8
Day 6
1
Abs Crunch (Weighted)
2 Sets
15 Reps
2
Hollow Hold
2 Sets
1 mins
3
Plank
2 Sets
1 mins
4
Side Plank
2 Sets
1 mins
Day 1
1
Pullover (EZ Bar)
4 Sets
10 Reps
@6
2
Bench Press (Barbell)
2 Sets
3 Sets
7 Reps
3 Reps
@6
@8
3
Pec Deck (Machine)
4 Sets
8 Reps
@7
4
Chest Fly (Machine)
4 Sets
8 Reps
@7
5
Standing Pullover (Cable)
4 Sets
8 Reps
@6.5
6
Push Up
1 Set
20 Reps
@10
Day 2
1
Lateral Raise (Cable)
4 Sets
12 Reps
@6.5
2
Face Pull
4 Sets
15 Reps
@6.5
3
Overhead Press (Barbell)
4 Sets
8 Reps
@7.5
4
Front Raise
4 Sets
10 Reps
@7
5
Arnold Press
4 Sets
10 Reps
@6.5
6
Shrug (Dumbbell)
4 Sets
15 Reps
@6.5
Day 3
1
Seated Row (Cable)
4 Sets
15 Reps
@6
2
Face Pull
4 Sets
12 Reps
@6.5
3
Lat Pulldown
4 Sets
18 Reps
@7
4
High Row
4 Sets
14 Reps
@6.5
5
Single Arm Iso Row
4 Sets
12 Reps
@6.5
6
Muscle Up
1 Set
20 Reps
@10
Day 4
1
Bicep Curl (EZ Bar)
4 Sets
15 Reps
@6
2
Tricep Rope Push Down (Cable)
4 Sets
20 Reps
@6.5
3
Overhead Press (Barbell)
4 Sets
10 Reps
@7
4
Hammer Curl
4 Sets
15 Reps
@7
5
Wrist Curls
4 Sets
10 Reps
@8
6
Dead Hang
1 Set
1 Reps
@8
Day 5
1
Leg Curl
4 Sets
12 Reps
@8
2
Leg Extension
4 Sets
12 Reps
@8
3
Leg Press
4 Sets
15 Reps
@6.5
4
Hack Squat
4 Sets
12 Reps
@6.5
5
Squat (Barbell)
4 Sets
5 Reps
@8
6
Clean Deadlift
3 Sets
1 Reps
@8
Day 6
1
Abs Crunch (Weighted)
2 Sets
15 Reps
2
Hollow Hold
2 Sets
1 mins
3
Plank
2 Sets
1 mins
4
Side Plank
2 Sets
1 mins
Day 1
1
Pullover (EZ Bar)
4 Sets
10 Reps
@6
2
Bench Press (Barbell)
2 Sets
3 Sets
7 Reps
3 Reps
@6
@8
3
Pec Deck (Machine)
4 Sets
8 Reps
@7
4
Chest Fly (Machine)
4 Sets
8 Reps
@7
5
Standing Pullover (Cable)
4 Sets
8 Reps
@6.5
6
Push Up
1 Set
20 Reps
@10
Day 2
1
Lateral Raise (Cable)
4 Sets
12 Reps
@6.5
2
Face Pull
4 Sets
15 Reps
@6.5
3
Overhead Press (Barbell)
4 Sets
8 Reps
@7.5
4
Front Raise
4 Sets
10 Reps
@7
5
Arnold Press
4 Sets
10 Reps
@6.5
6
Shrug (Dumbbell)
4 Sets
15 Reps
@6.5
Day 3
1
Seated Row (Cable)
4 Sets
15 Reps
@6
2
Face Pull
4 Sets
12 Reps
@6.5
3
Lat Pulldown
4 Sets
18 Reps
@7
4
High Row
4 Sets
14 Reps
@6.5
5
Single Arm Iso Row
4 Sets
12 Reps
@6.5
6
Muscle Up
1 Set
20 Reps
@10
Day 4
1
Bicep Curl (EZ Bar)
4 Sets
15 Reps
@6
2
Tricep Rope Push Down (Cable)
4 Sets
20 Reps
@6.5
3
Overhead Press (Barbell)
4 Sets
10 Reps
@7
4
Hammer Curl
4 Sets
15 Reps
@7
5
Wrist Curls
4 Sets
10 Reps
@8
6
Dead Hang
1 Set
1 Reps
@8
Day 5
1
Leg Curl
4 Sets
12 Reps
@8
2
Leg Extension
4 Sets
12 Reps
@8
3
Leg Press
4 Sets
15 Reps
@6.5
4
Hack Squat
4 Sets
12 Reps
@6.5
5
Squat (Barbell)
4 Sets
5 Reps
@8
6
Clean Deadlift
3 Sets
1 Reps
@8
Day 6
1
Abs Crunch (Weighted)
2 Sets
15 Reps
2
Hollow Hold
2 Sets
1 mins
3
Plank
2 Sets
1 mins
4
Side Plank
2 Sets
1 mins
Day 1
1
Pullover (EZ Bar)
4 Sets
10 Reps
@6
2
Bench Press (Barbell)
2 Sets
3 Sets
7 Reps
3 Reps
@6
@8
3
Pec Deck (Machine)
4 Sets
8 Reps
@7
4
Chest Fly (Machine)
4 Sets
8 Reps
@7
5
Standing Pullover (Cable)
4 Sets
8 Reps
@6.5
6
Push Up
1 Set
20 Reps
@10
Day 2
1
Lateral Raise (Cable)
4 Sets
12 Reps
@6.5
2
Face Pull
4 Sets
15 Reps
@6.5
3
Overhead Press (Barbell)
4 Sets
8 Reps
@7.5
4
Front Raise
4 Sets
10 Reps
@7
5
Arnold Press
4 Sets
10 Reps
@6.5
6
Shrug (Dumbbell)
4 Sets
15 Reps
@6.5
Day 3
1
Seated Row (Cable)
4 Sets
15 Reps
@6
2
Face Pull
4 Sets
12 Reps
@6.5
3
Lat Pulldown
4 Sets
18 Reps
@7
4
High Row
4 Sets
14 Reps
@6.5
5
Single Arm Iso Row
4 Sets
12 Reps
@6.5
6
Muscle Up
1 Set
20 Reps
@10
Day 4
1
Bicep Curl (EZ Bar)
4 Sets
15 Reps
@6
2
Tricep Rope Push Down (Cable)
4 Sets
20 Reps
@6.5
3
Overhead Press (Barbell)
4 Sets
10 Reps
@7
4
Hammer Curl
4 Sets
15 Reps
@7
5
Wrist Curls
4 Sets
10 Reps
@8
6
Dead Hang
1 Set
1 Reps
@8
Day 5
1
Leg Curl
4 Sets
12 Reps
@8
2
Leg Extension
4 Sets
12 Reps
@8
3
Leg Press
4 Sets
15 Reps
@6.5
4
Hack Squat
4 Sets
12 Reps
@6.5
5
Squat (Barbell)
4 Sets
5 Reps
@8
6
Clean Deadlift
3 Sets
1 Reps
@8
Day 6
1
Abs Crunch (Weighted)
2 Sets
15 Reps
2
Hollow Hold
2 Sets
1 mins
3
Plank
2 Sets
1 mins
4
Side Plank
2 Sets
1 mins
Day 1
1
Pullover (EZ Bar)
4 Sets
10 Reps
@6
2
Bench Press (Barbell)
2 Sets
3 Sets
7 Reps
3 Reps
@6
@8
3
Pec Deck (Machine)
4 Sets
8 Reps
@7
4
Chest Fly (Machine)
4 Sets
8 Reps
@7
5
Standing Pullover (Cable)
4 Sets
8 Reps
@6.5
6
Push Up
1 Set
20 Reps
@10
Day 2
1
Lateral Raise (Cable)
4 Sets
12 Reps
@6.5
2
Face Pull
4 Sets
15 Reps
@6.5
3
Overhead Press (Barbell)
4 Sets
8 Reps
@7.5
4
Front Raise
4 Sets
10 Reps
@7
5
Arnold Press
4 Sets
10 Reps
@6.5
6
Shrug (Dumbbell)
4 Sets
15 Reps
@6.5
Day 3
1
Seated Row (Cable)
4 Sets
15 Reps
@6
2
Face Pull
4 Sets
12 Reps
@6.5
3
Lat Pulldown
4 Sets
18 Reps
@7
4
High Row
4 Sets
14 Reps
@6.5
5
Single Arm Iso Row
4 Sets
12 Reps
@6.5
6
Muscle Up
1 Set
20 Reps
@10
Day 4
1
Bicep Curl (EZ Bar)
4 Sets
15 Reps
@6
2
Tricep Rope Push Down (Cable)
4 Sets
20 Reps
@6.5
3
Overhead Press (Barbell)
4 Sets
10 Reps
@7
4
Hammer Curl
4 Sets
15 Reps
@7
5
Wrist Curls
4 Sets
10 Reps
@8
6
Dead Hang
1 Set
1 Reps
@8
Day 5
1
Leg Curl
4 Sets
12 Reps
@8
2
Leg Extension
4 Sets
12 Reps
@8
3
Leg Press
4 Sets
15 Reps
@6.5
4
Hack Squat
4 Sets
12 Reps
@6.5
5
Squat (Barbell)
4 Sets
5 Reps
@8
6
Clean Deadlift
3 Sets
1 Reps
@8
Day 6
1
Abs Crunch (Weighted)
2 Sets
15 Reps
2
Hollow Hold
2 Sets
1 mins
3
Plank
2 Sets
1 mins
4
Side Plank
2 Sets
1 mins
Day 1
1
Pullover (EZ Bar)
4 Sets
10 Reps
@6
2
Bench Press (Barbell)
2 Sets
3 Sets
7 Reps
3 Reps
@6
@8
3
Pec Deck (Machine)
4 Sets
8 Reps
@7
4
Chest Fly (Machine)
4 Sets
8 Reps
@7
5
Standing Pullover (Cable)
4 Sets
8 Reps
@6.5
6
Push Up
1 Set
20 Reps
@10
Day 2
1
Lateral Raise (Cable)
4 Sets
12 Reps
@6.5
2
Face Pull
4 Sets
15 Reps
@6.5
3
Overhead Press (Barbell)
4 Sets
8 Reps
@7.5
4
Front Raise
4 Sets
10 Reps
@7
5
Arnold Press
4 Sets
10 Reps
@6.5
6
Shrug (Dumbbell)
4 Sets
15 Reps
@6.5
Day 3
1
Seated Row (Cable)
4 Sets
15 Reps
@6
2
Face Pull
4 Sets
12 Reps
@6.5
3
Lat Pulldown
4 Sets
18 Reps
@7
4
High Row
4 Sets
14 Reps
@6.5
5
Single Arm Iso Row
4 Sets
12 Reps
@6.5
6
Muscle Up
1 Set
20 Reps
@10
Day 4
1
Bicep Curl (EZ Bar)
4 Sets
15 Reps
@6
2
Tricep Rope Push Down (Cable)
4 Sets
20 Reps
@6.5
3
Overhead Press (Barbell)
4 Sets
10 Reps
@7
4
Hammer Curl
4 Sets
15 Reps
@7
5
Wrist Curls
4 Sets
10 Reps
@8
6
Dead Hang
1 Set
1 Reps
@8
Day 5
1
Leg Curl
4 Sets
12 Reps
@8
2
Leg Extension
4 Sets
12 Reps
@8
3
Leg Press
4 Sets
15 Reps
@6.5
4
Hack Squat
4 Sets
12 Reps
@6.5
5
Squat (Barbell)
4 Sets
5 Reps
@8
6
Clean Deadlift
3 Sets
1 Reps
@8
Day 6
1
Abs Crunch (Weighted)
2 Sets
15 Reps
2
Hollow Hold
2 Sets
1 mins
3
Plank
2 Sets
1 mins
4
Side Plank
2 Sets
1 mins
Day 1
1
Pullover (EZ Bar)
4 Sets
10 Reps
@6
2
Bench Press (Barbell)
2 Sets
3 Sets
7 Reps
3 Reps
@6
@8
3
Pec Deck (Machine)
4 Sets
8 Reps
@7
4
Chest Fly (Machine)
4 Sets
8 Reps
@7
5
Standing Pullover (Cable)
4 Sets
8 Reps
@6.5
6
Push Up
1 Set
20 Reps
@10
Day 2
1
Lateral Raise (Cable)
4 Sets
12 Reps
@6.5
2
Face Pull
4 Sets
15 Reps
@6.5
3
Overhead Press (Barbell)
4 Sets
8 Reps
@7.5
4
Front Raise
4 Sets
10 Reps
@7
5
Arnold Press
4 Sets
10 Reps
@6.5
6
Shrug (Dumbbell)
4 Sets
15 Reps
@6.5
Day 3
1
Seated Row (Cable)
4 Sets
15 Reps
@6
2
Face Pull
4 Sets
12 Reps
@6.5
3
Lat Pulldown
4 Sets
18 Reps
@7
4
High Row
4 Sets
14 Reps
@6.5
5
Single Arm Iso Row
4 Sets
12 Reps
@6.5
6
Muscle Up
1 Set
20 Reps
@10
Day 4
1
Bicep Curl (EZ Bar)
4 Sets
15 Reps
@6
2
Tricep Rope Push Down (Cable)
4 Sets
20 Reps
@6.5
3
Overhead Press (Barbell)
4 Sets
10 Reps
@7
4
Hammer Curl
4 Sets
15 Reps
@7
5
Wrist Curls
4 Sets
10 Reps
@8
6
Dead Hang
1 Set
1 Reps
@8
Day 5
1
Leg Curl
4 Sets
12 Reps
@8
2
Leg Extension
4 Sets
12 Reps
@8
3
Leg Press
4 Sets
15 Reps
@6.5
4
Hack Squat
4 Sets
12 Reps
@6.5
5
Squat (Barbell)
4 Sets
5 Reps
@8
6
Clean Deadlift
3 Sets
1 Reps
@8
Day 6
1
Abs Crunch (Weighted)
2 Sets
15 Reps
2
Hollow Hold
2 Sets
1 mins
3
Plank
2 Sets
1 mins
4
Side Plank
2 Sets
1 mins
Day 1
1
Pullover (EZ Bar)
4 Sets
10 Reps
@6
2
Bench Press (Barbell)
2 Sets
3 Sets
7 Reps
3 Reps
@6
@8
3
Pec Deck (Machine)
4 Sets
8 Reps
@7
4
Chest Fly (Machine)
4 Sets
8 Reps
@7
5
Standing Pullover (Cable)
4 Sets
8 Reps
@6.5
6
Push Up
1 Set
20 Reps
@10
Day 2
1
Lateral Raise (Cable)
4 Sets
12 Reps
@6.5
2
Face Pull
4 Sets
15 Reps
@6.5
3
Overhead Press (Barbell)
4 Sets
8 Reps
@7.5
4
Front Raise
4 Sets
10 Reps
@7
5
Arnold Press
4 Sets
10 Reps
@6.5
6
Shrug (Dumbbell)
4 Sets
15 Reps
@6.5
Day 3
1
Seated Row (Cable)
4 Sets
15 Reps
@6
2
Face Pull
4 Sets
12 Reps
@6.5
3
Lat Pulldown
4 Sets
18 Reps
@7
4
High Row
4 Sets
14 Reps
@6.5
5
Single Arm Iso Row
4 Sets
12 Reps
@6.5
6
Muscle Up
1 Set
20 Reps
@10
Day 4
1
Bicep Curl (EZ Bar)
4 Sets
15 Reps
@6
2
Tricep Rope Push Down (Cable)
4 Sets
20 Reps
@6.5
3
Overhead Press (Barbell)
4 Sets
10 Reps
@7
4
Hammer Curl
4 Sets
15 Reps
@7
5
Wrist Curls
4 Sets
10 Reps
@8
6
Dead Hang
1 Set
1 Reps
@8
Day 5
1
Leg Curl
4 Sets
12 Reps
@8
2
Leg Extension
4 Sets
12 Reps
@8
3
Leg Press
4 Sets
15 Reps
@6.5
4
Hack Squat
4 Sets
12 Reps
@6.5
5
Squat (Barbell)
4 Sets
5 Reps
@8
6
Clean Deadlift
3 Sets
1 Reps
@8
Day 6
1
Abs Crunch (Weighted)
2 Sets
15 Reps
2
Hollow Hold
2 Sets
1 mins
3
Plank
2 Sets
1 mins
4
Side Plank
2 Sets
1 mins
Day 1
1
Pullover (EZ Bar)
4 Sets
10 Reps
@6
2
Bench Press (Barbell)
2 Sets
3 Sets
7 Reps
3 Reps
@6
@8
3
Pec Deck (Machine)
4 Sets
8 Reps
@7
4
Chest Fly (Machine)
4 Sets
8 Reps
@7
5
Standing Pullover (Cable)
4 Sets
8 Reps
@6.5
6
Push Up
1 Set
20 Reps
@10
Day 2
1
Lateral Raise (Cable)
4 Sets
12 Reps
@6.5
2
Face Pull
4 Sets
15 Reps
@6.5
3
Overhead Press (Barbell)
4 Sets
8 Reps
@7.5
4
Front Raise
4 Sets
10 Reps
@7
5
Arnold Press
4 Sets
10 Reps
@6.5
6
Shrug (Dumbbell)
4 Sets
15 Reps
@6.5
Day 3
1
Seated Row (Cable)
4 Sets
15 Reps
@6
2
Face Pull
4 Sets
12 Reps
@6.5
3
Lat Pulldown
4 Sets
18 Reps
@7
4
High Row
4 Sets
14 Reps
@6.5
5
Single Arm Iso Row
4 Sets
12 Reps
@6.5
6
Muscle Up
1 Set
20 Reps
@10
Day 4
1
Bicep Curl (EZ Bar)
4 Sets
15 Reps
@6
2
Tricep Rope Push Down (Cable)
4 Sets
20 Reps
@6.5
3
Overhead Press (Barbell)
4 Sets
10 Reps
@7
4
Hammer Curl
4 Sets
15 Reps
@7
5
Wrist Curls
4 Sets
10 Reps
@8
6
Dead Hang
1 Set
1 Reps
@8
Day 5
1
Leg Curl
4 Sets
12 Reps
@8
2
Leg Extension
4 Sets
12 Reps
@8
3
Leg Press
4 Sets
15 Reps
@6.5
4
Hack Squat
4 Sets
12 Reps
@6.5
5
Squat (Barbell)
4 Sets
5 Reps
@8
6
Clean Deadlift
3 Sets
1 Reps
@8
Day 6
1
Abs Crunch (Weighted)
2 Sets
15 Reps
2
Hollow Hold
2 Sets
1 mins
3
Plank
2 Sets
1 mins
4
Side Plank
2 Sets
1 mins