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Jo program
by Joachim M.
1 athletes joined
Program Description
Gentleman split: 100% body building program for overall muscle growth + yoke. This program is meant to be runned as long as you feel like it. He is very easy to manipulate and if some exercise are not to your liking, feel free to exchange them.
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
80 minutes
Created
Jan 26, 2024 05:59
Last Edited
May 09, 2024 03:07
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Week 1
1 / 12 Weeks
Day 2
1A
Squat (Barbell)
4 Sets
12.6 Reps
@8
1B
Seated Calf Raise
4 Sets
16.9 Reps
@9
2A
Leg Curl
4 Sets
12.8 Reps
@9
2B
Neck Curl
4 Sets
12.8 Reps
@9
3A
Split Squat (Barbell)
4 Sets
12.8 Reps
@9
3B
Shrug (Dumbbell)
4 Sets
12.8 Reps
@9
Day 1
1A
Dip (Weighted)
4 Sets
12.8 Reps
@9
1B
Pull-Up (Weighted)
4 Sets
12.6 Reps
@9
2A
Overhead Press (Barbell)
4 Sets
12.7 Reps
@9
2B
Bicep Curl (Cable)
4 Sets
15.8 Reps
@9
3A
Face Pull
4 Sets
12.8 Reps
@9
3B
Decline Crunch
4 Sets
12.8 Reps
@9
Day 3
1A
Incline Bench Press (Dumbbell)
4 Sets
12.8 Reps
@9
1B
Chest Supported Row (Dumbbell)
4 Sets
12.8 Reps
@9
2A
Lat Pulldown
4 Sets
12.8 Reps
@9
2B
Tricep Pushdown (Cable)
4 Sets
15.8 Reps
@9
3
Chest Fly (Cable)
4 Sets
12.8 Reps
@9
4
Hammer Curl
4 Sets
15.8 Reps
@9
Day 4
1A
Romanian Deadlift (Barbell)
4 Sets
12.6 Reps
@9
1B
Neck Curl
4 Sets
12.8 Reps
@9
2A
Farmer's Walk (Weighted)
4 Sets
@9
2B
Lying Leg Raise
4 Sets
25.9 Reps
@9
3A
Leg Press
4 Sets
12.8 Reps
@9
3B
Seated Calf Raise
4 Sets
20.9 Reps
@9
Day 5
1
Pullover (Dumbbell)
4 Sets
12.6 Reps
@9
2A
Incline Curl (Dumbbell)
4 Sets
12.6 Reps
@9
2B
JM Press
4 Sets
12.8 Reps
@9
3A
Bicep Curl (Cable)
4 Sets
15.8 Reps
@9
3B
Rear Delt Row
4 Sets
12.8 Reps
@9
Day 6
1
Run
1 Set
@6
Day 1
1A
Dip (Weighted)
4 Sets
12.8 Reps
@9
1B
Pull-Up (Weighted)
4 Sets
12.6 Reps
@9
2A
Overhead Press (Barbell)
4 Sets
12.7 Reps
@9
2B
Bicep Curl (Cable)
4 Sets
15.8 Reps
@9
3A
Face Pull
4 Sets
12.8 Reps
@9
3B
Decline Crunch
4 Sets
12.8 Reps
@9
Day 2
1A
Squat (Barbell)
4 Sets
12.6 Reps
@8
1B
Seated Calf Raise
4 Sets
16.9 Reps
@9
2A
Leg Curl
4 Sets
12.8 Reps
@9
2B
Neck Curl
4 Sets
12.8 Reps
@9
3A
Split Squat (Barbell)
4 Sets
12.8 Reps
@9
3B
Shrug (Dumbbell)
4 Sets
12.8 Reps
@9
Day 3
1A
Incline Bench Press (Dumbbell)
4 Sets
12.8 Reps
@9
1B
Chest Supported Row (Dumbbell)
4 Sets
12.8 Reps
@9
2A
Lat Pulldown
4 Sets
12.8 Reps
@9
2B
Tricep Pushdown (Cable)
4 Sets
15.8 Reps
@9
3
Chest Fly (Cable)
4 Sets
12.8 Reps
@9
4
Hammer Curl
4 Sets
15.8 Reps
@9
Day 4
1A
Romanian Deadlift (Barbell)
4 Sets
12.6 Reps
@9
1B
Neck Curl
4 Sets
12.8 Reps
@9
2A
Farmer's Walk (Weighted)
4 Sets
@9
2B
Lying Leg Raise
4 Sets
25.9 Reps
@9
3A
Leg Press
4 Sets
12.8 Reps
@9
3B
Seated Calf Raise
4 Sets
20.9 Reps
@9
Day 5
1
Pullover (Dumbbell)
4 Sets
12.6 Reps
@9
2A
Incline Curl (Dumbbell)
4 Sets
12.6 Reps
@9
2B
JM Press
4 Sets
12.8 Reps
@9
3A
Bicep Curl (Cable)
4 Sets
15.8 Reps
@9
3B
Rear Delt Row
4 Sets
12.8 Reps
@9
Day 6
1
Run
1 Set
@6
Day 1
1A
Dip (Weighted)
4 Sets
12.8 Reps
@9
1B
Pull-Up (Weighted)
4 Sets
12.6 Reps
@9
2A
Overhead Press (Barbell)
4 Sets
12.7 Reps
@9
2B
Bicep Curl (Cable)
4 Sets
15.8 Reps
@9
3A
Face Pull
4 Sets
12.8 Reps
@9
3B
Decline Crunch
4 Sets
12.8 Reps
@9
Day 2
1A
Squat (Barbell)
4 Sets
12.6 Reps
@8
1B
Seated Calf Raise
4 Sets
16.9 Reps
@9
2A
Leg Curl
4 Sets
12.8 Reps
@9
2B
Neck Curl
4 Sets
12.8 Reps
@9
3A
Split Squat (Barbell)
4 Sets
12.8 Reps
@9
3B
Shrug (Dumbbell)
4 Sets
12.8 Reps
@9
Day 3
1A
Incline Bench Press (Dumbbell)
4 Sets
12.8 Reps
@9
1B
Chest Supported Row (Dumbbell)
4 Sets
12.8 Reps
@9
2A
Lat Pulldown
4 Sets
12.8 Reps
@9
2B
Tricep Pushdown (Cable)
4 Sets
15.8 Reps
@9
3
Chest Fly (Cable)
4 Sets
12.8 Reps
@9
4
Hammer Curl
4 Sets
15.8 Reps
@9
Day 4
1A
Romanian Deadlift (Barbell)
4 Sets
12.6 Reps
@9
1B
Neck Curl
4 Sets
12.8 Reps
@9
2A
Farmer's Walk (Weighted)
4 Sets
@9
2B
Lying Leg Raise
4 Sets
25.9 Reps
@9
3A
Leg Press
4 Sets
12.8 Reps
@9
3B
Seated Calf Raise
4 Sets
20.9 Reps
@9
Day 5
1
Pullover (Dumbbell)
4 Sets
12.6 Reps
@9
2A
Incline Curl (Dumbbell)
4 Sets
12.6 Reps
@9
2B
JM Press
4 Sets
12.8 Reps
@9
3A
Bicep Curl (Cable)
4 Sets
15.8 Reps
@9
3B
Rear Delt Row
4 Sets
12.8 Reps
@9
Day 6
1
Run
1 Set
@6
Day 1
1A
Dip (Weighted)
4 Sets
12.8 Reps
@9
1B
Pull-Up (Weighted)
4 Sets
12.6 Reps
@9
2A
Overhead Press (Barbell)
4 Sets
12.7 Reps
@9
2B
Bicep Curl (Cable)
4 Sets
15.8 Reps
@9
3A
Face Pull
4 Sets
12.8 Reps
@9
3B
Decline Crunch
4 Sets
12.8 Reps
@9
Day 2
1A
Squat (Barbell)
4 Sets
12.6 Reps
@8
1B
Seated Calf Raise
4 Sets
16.9 Reps
@9
2A
Leg Curl
4 Sets
12.8 Reps
@9
2B
Neck Curl
4 Sets
12.8 Reps
@9
3A
Split Squat (Barbell)
4 Sets
12.8 Reps
@9
3B
Shrug (Dumbbell)
4 Sets
12.8 Reps
@9
Day 3
1A
Incline Bench Press (Dumbbell)
4 Sets
12.8 Reps
@9
1B
Chest Supported Row (Dumbbell)
4 Sets
12.8 Reps
@9
2A
Lat Pulldown
4 Sets
12.8 Reps
@9
2B
Tricep Pushdown (Cable)
4 Sets
15.8 Reps
@9
3
Chest Fly (Cable)
4 Sets
12.8 Reps
@9
4
Hammer Curl
4 Sets
15.8 Reps
@9
Day 4
1A
Romanian Deadlift (Barbell)
4 Sets
12.6 Reps
@9
1B
Neck Curl
4 Sets
12.8 Reps
@9
2A
Farmer's Walk (Weighted)
4 Sets
@9
2B
Lying Leg Raise
4 Sets
25.9 Reps
@9
3A
Leg Press
4 Sets
12.8 Reps
@9
3B
Seated Calf Raise
4 Sets
20.9 Reps
@9
Day 5
1
Pullover (Dumbbell)
4 Sets
12.6 Reps
@9
2A
Incline Curl (Dumbbell)
4 Sets
12.6 Reps
@9
2B
JM Press
4 Sets
12.8 Reps
@9
3A
Bicep Curl (Cable)
4 Sets
15.8 Reps
@9
3B
Rear Delt Row
4 Sets
12.8 Reps
@9
Day 6
1
Run
1 Set
@6
Day 1
1A
Dip (Weighted)
4 Sets
12.8 Reps
@9
1B
Pull-Up (Weighted)
4 Sets
12.6 Reps
@9
2A
Overhead Press (Barbell)
4 Sets
12.7 Reps
@9
2B
Bicep Curl (Cable)
4 Sets
15.8 Reps
@9
3A
Face Pull
4 Sets
12.8 Reps
@9
3B
Decline Crunch
4 Sets
12.8 Reps
@9
Day 2
1A
Squat (Barbell)
4 Sets
12.6 Reps
@8
1B
Seated Calf Raise
4 Sets
16.9 Reps
@9
2A
Leg Curl
4 Sets
12.8 Reps
@9
2B
Neck Curl
4 Sets
12.8 Reps
@9
3A
Split Squat (Barbell)
4 Sets
12.8 Reps
@9
3B
Shrug (Dumbbell)
4 Sets
12.8 Reps
@9
Day 3
1A
Incline Bench Press (Dumbbell)
4 Sets
12.8 Reps
@9
1B
Chest Supported Row (Dumbbell)
4 Sets
12.8 Reps
@9
2A
Lat Pulldown
4 Sets
12.8 Reps
@9
2B
Tricep Pushdown (Cable)
4 Sets
15.8 Reps
@9
3
Chest Fly (Cable)
4 Sets
12.8 Reps
@9
4
Hammer Curl
4 Sets
15.8 Reps
@9
Day 4
1A
Romanian Deadlift (Barbell)
4 Sets
12.6 Reps
@9
1B
Neck Curl
4 Sets
12.8 Reps
@9
2A
Farmer's Walk (Weighted)
4 Sets
@9
2B
Lying Leg Raise
4 Sets
25.9 Reps
@9
3A
Leg Press
4 Sets
12.8 Reps
@9
3B
Seated Calf Raise
4 Sets
20.9 Reps
@9
Day 5
1
Pullover (Dumbbell)
4 Sets
12.6 Reps
@9
2A
Incline Curl (Dumbbell)
4 Sets
12.6 Reps
@9
2B
JM Press
4 Sets
12.8 Reps
@9
3A
Bicep Curl (Cable)
4 Sets
15.8 Reps
@9
3B
Rear Delt Row
4 Sets
12.8 Reps
@9
Day 6
1
Run
1 Set
@6
Day 1
1A
Dip (Weighted)
4 Sets
12.8 Reps
@9
1B
Pull-Up (Weighted)
4 Sets
12.6 Reps
@9
2A
Overhead Press (Barbell)
4 Sets
12.7 Reps
@9
2B
Bicep Curl (Cable)
4 Sets
15.8 Reps
@9
3A
Face Pull
4 Sets
12.8 Reps
@9
3B
Decline Crunch
4 Sets
12.8 Reps
@9
Day 2
1A
Squat (Barbell)
4 Sets
12.6 Reps
@8
1B
Seated Calf Raise
4 Sets
16.9 Reps
@9
2A
Leg Curl
4 Sets
12.8 Reps
@9
2B
Neck Curl
4 Sets
12.8 Reps
@9
3A
Split Squat (Barbell)
4 Sets
12.8 Reps
@9
3B
Shrug (Dumbbell)
4 Sets
12.8 Reps
@9
Day 3
1A
Incline Bench Press (Dumbbell)
4 Sets
12.8 Reps
@9
1B
Chest Supported Row (Dumbbell)
4 Sets
12.8 Reps
@9
2A
Lat Pulldown
4 Sets
12.8 Reps
@9
2B
Tricep Pushdown (Cable)
4 Sets
15.8 Reps
@9
3
Chest Fly (Cable)
4 Sets
12.8 Reps
@9
4
Hammer Curl
4 Sets
15.8 Reps
@9
Day 4
1A
Romanian Deadlift (Barbell)
4 Sets
12.6 Reps
@9
1B
Neck Curl
4 Sets
12.8 Reps
@9
2A
Farmer's Walk (Weighted)
4 Sets
@9
2B
Lying Leg Raise
4 Sets
25.9 Reps
@9
3A
Leg Press
4 Sets
12.8 Reps
@9
3B
Seated Calf Raise
4 Sets
20.9 Reps
@9
Day 5
1
Pullover (Dumbbell)
4 Sets
12.6 Reps
@9
2A
Incline Curl (Dumbbell)
4 Sets
12.6 Reps
@9
2B
JM Press
4 Sets
12.8 Reps
@9
3A
Bicep Curl (Cable)
4 Sets
15.8 Reps
@9
3B
Rear Delt Row
4 Sets
12.8 Reps
@9
Day 6
1
Run
1 Set
@6
Day 1
1A
Dip (Weighted)
4 Sets
12.8 Reps
@9
1B
Pull-Up (Weighted)
4 Sets
12.6 Reps
@9
2A
Overhead Press (Barbell)
4 Sets
12.7 Reps
@9
2B
Bicep Curl (Cable)
4 Sets
15.8 Reps
@9
3A
Face Pull
4 Sets
12.8 Reps
@9
3B
Decline Crunch
4 Sets
12.8 Reps
@9
Day 2
1A
Squat (Barbell)
4 Sets
12.6 Reps
@8
1B
Seated Calf Raise
4 Sets
16.9 Reps
@9
2A
Leg Curl
4 Sets
12.8 Reps
@9
2B
Neck Curl
4 Sets
12.8 Reps
@9
3A
Split Squat (Barbell)
4 Sets
12.8 Reps
@9
3B
Shrug (Dumbbell)
4 Sets
12.8 Reps
@9
Day 3
1A
Incline Bench Press (Dumbbell)
4 Sets
12.8 Reps
@9
1B
Chest Supported Row (Dumbbell)
4 Sets
12.8 Reps
@9
2A
Lat Pulldown
4 Sets
12.8 Reps
@9
2B
Tricep Pushdown (Cable)
4 Sets
15.8 Reps
@9
3
Chest Fly (Cable)
4 Sets
12.8 Reps
@9
4
Hammer Curl
4 Sets
15.8 Reps
@9
Day 4
1A
Romanian Deadlift (Barbell)
4 Sets
12.6 Reps
@9
1B
Neck Curl
4 Sets
12.8 Reps
@9
2A
Farmer's Walk (Weighted)
4 Sets
@9
2B
Lying Leg Raise
4 Sets
25.9 Reps
@9
3A
Leg Press
4 Sets
12.8 Reps
@9
3B
Seated Calf Raise
4 Sets
20.9 Reps
@9
Day 5
1
Pullover (Dumbbell)
4 Sets
12.6 Reps
@9
2A
Incline Curl (Dumbbell)
4 Sets
12.6 Reps
@9
2B
JM Press
4 Sets
12.8 Reps
@9
3A
Bicep Curl (Cable)
4 Sets
15.8 Reps
@9
3B
Rear Delt Row
4 Sets
12.8 Reps
@9
Day 6
1
Run
1 Set
@6
Day 1
1A
Dip (Weighted)
4 Sets
12.8 Reps
@9
1B
Pull-Up (Weighted)
4 Sets
12.6 Reps
@9
2A
Overhead Press (Barbell)
4 Sets
12.7 Reps
@9
2B
Bicep Curl (Cable)
4 Sets
15.8 Reps
@9
3A
Face Pull
4 Sets
12.8 Reps
@9
3B
Decline Crunch
4 Sets
12.8 Reps
@9
Day 2
1A
Squat (Barbell)
4 Sets
12.6 Reps
@8
1B
Seated Calf Raise
4 Sets
16.9 Reps
@9
2A
Leg Curl
4 Sets
12.8 Reps
@9
2B
Neck Curl
4 Sets
12.8 Reps
@9
3A
Split Squat (Barbell)
4 Sets
12.8 Reps
@9
3B
Shrug (Dumbbell)
4 Sets
12.8 Reps
@9
Day 3
1A
Incline Bench Press (Dumbbell)
4 Sets
12.8 Reps
@9
1B
Chest Supported Row (Dumbbell)
4 Sets
12.8 Reps
@9
2A
Lat Pulldown
4 Sets
12.8 Reps
@9
2B
Tricep Pushdown (Cable)
4 Sets
15.8 Reps
@9
3
Chest Fly (Cable)
4 Sets
12.8 Reps
@9
4
Hammer Curl
4 Sets
15.8 Reps
@9
Day 4
1A
Romanian Deadlift (Barbell)
4 Sets
12.6 Reps
@9
1B
Neck Curl
4 Sets
12.8 Reps
@9
2A
Farmer's Walk (Weighted)
4 Sets
@9
2B
Lying Leg Raise
4 Sets
25.9 Reps
@9
3A
Leg Press
4 Sets
12.8 Reps
@9
3B
Seated Calf Raise
4 Sets
20.9 Reps
@9
Day 5
1
Pullover (Dumbbell)
4 Sets
12.6 Reps
@9
2A
Incline Curl (Dumbbell)
4 Sets
12.6 Reps
@9
2B
JM Press
4 Sets
12.8 Reps
@9
3A
Bicep Curl (Cable)
4 Sets
15.8 Reps
@9
3B
Rear Delt Row
4 Sets
12.8 Reps
@9
Day 6
1
Run
1 Set
@6
Day 1
1A
Dip (Weighted)
4 Sets
12.8 Reps
@9
1B
Pull-Up (Weighted)
4 Sets
12.6 Reps
@9
2A
Overhead Press (Barbell)
4 Sets
12.7 Reps
@9
2B
Bicep Curl (Cable)
4 Sets
15.8 Reps
@9
3A
Face Pull
4 Sets
12.8 Reps
@9
3B
Decline Crunch
4 Sets
12.8 Reps
@9
Day 2
1A
Squat (Barbell)
4 Sets
12.6 Reps
@8
1B
Seated Calf Raise
4 Sets
16.9 Reps
@9
2A
Leg Curl
4 Sets
12.8 Reps
@9
2B
Neck Curl
4 Sets
12.8 Reps
@9
3A
Split Squat (Barbell)
4 Sets
12.8 Reps
@9
3B
Shrug (Dumbbell)
4 Sets
12.8 Reps
@9
Day 3
1A
Incline Bench Press (Dumbbell)
4 Sets
12.8 Reps
@9
1B
Chest Supported Row (Dumbbell)
4 Sets
12.8 Reps
@9
2A
Lat Pulldown
4 Sets
12.8 Reps
@9
2B
Tricep Pushdown (Cable)
4 Sets
15.8 Reps
@9
3
Chest Fly (Cable)
4 Sets
12.8 Reps
@9
4
Hammer Curl
4 Sets
15.8 Reps
@9
Day 4
1A
Romanian Deadlift (Barbell)
4 Sets
12.6 Reps
@9
1B
Neck Curl
4 Sets
12.8 Reps
@9
2A
Farmer's Walk (Weighted)
4 Sets
@9
2B
Lying Leg Raise
4 Sets
25.9 Reps
@9
3A
Leg Press
4 Sets
12.8 Reps
@9
3B
Seated Calf Raise
4 Sets
20.9 Reps
@9
Day 5
1
Pullover (Dumbbell)
4 Sets
12.6 Reps
@9
2A
Incline Curl (Dumbbell)
4 Sets
12.6 Reps
@9
2B
JM Press
4 Sets
12.8 Reps
@9
3A
Bicep Curl (Cable)
4 Sets
15.8 Reps
@9
3B
Rear Delt Row
4 Sets
12.8 Reps
@9
Day 6
1
Run
1 Set
@6
Day 1
1A
Dip (Weighted)
4 Sets
12.8 Reps
@9
1B
Pull-Up (Weighted)
4 Sets
12.6 Reps
@9
2A
Overhead Press (Barbell)
4 Sets
12.7 Reps
@9
2B
Bicep Curl (Cable)
4 Sets
15.8 Reps
@9
3A
Face Pull
4 Sets
12.8 Reps
@9
3B
Decline Crunch
4 Sets
12.8 Reps
@9
Day 2
1A
Squat (Barbell)
4 Sets
12.6 Reps
@8
1B
Seated Calf Raise
4 Sets
16.9 Reps
@9
2A
Leg Curl
4 Sets
12.8 Reps
@9
2B
Neck Curl
4 Sets
12.8 Reps
@9
3A
Split Squat (Barbell)
4 Sets
12.8 Reps
@9
3B
Shrug (Dumbbell)
4 Sets
12.8 Reps
@9
Day 3
1A
Incline Bench Press (Dumbbell)
4 Sets
12.8 Reps
@9
1B
Chest Supported Row (Dumbbell)
4 Sets
12.8 Reps
@9
2A
Lat Pulldown
4 Sets
12.8 Reps
@9
2B
Tricep Pushdown (Cable)
4 Sets
15.8 Reps
@9
3
Chest Fly (Cable)
4 Sets
12.8 Reps
@9
4
Hammer Curl
4 Sets
15.8 Reps
@9
Day 4
1A
Romanian Deadlift (Barbell)
4 Sets
12.6 Reps
@9
1B
Neck Curl
4 Sets
12.8 Reps
@9
2A
Farmer's Walk (Weighted)
4 Sets
@9
2B
Lying Leg Raise
4 Sets
25.9 Reps
@9
3A
Leg Press
4 Sets
12.8 Reps
@9
3B
Seated Calf Raise
4 Sets
20.9 Reps
@9
Day 5
1
Pullover (Dumbbell)
4 Sets
12.6 Reps
@9
2A
Incline Curl (Dumbbell)
4 Sets
12.6 Reps
@9
2B
JM Press
4 Sets
12.8 Reps
@9
3A
Bicep Curl (Cable)
4 Sets
15.8 Reps
@9
3B
Rear Delt Row
4 Sets
12.8 Reps
@9
Day 6
1
Run
1 Set
@6
Day 1
1A
Dip (Weighted)
4 Sets
12.8 Reps
@9
1B
Pull-Up (Weighted)
4 Sets
12.6 Reps
@9
2A
Overhead Press (Barbell)
4 Sets
12.7 Reps
@9
2B
Bicep Curl (Cable)
4 Sets
15.8 Reps
@9
3A
Face Pull
4 Sets
12.8 Reps
@9
3B
Decline Crunch
4 Sets
12.8 Reps
@9
Day 2
1A
Squat (Barbell)
4 Sets
12.6 Reps
@8
1B
Seated Calf Raise
4 Sets
16.9 Reps
@9
2A
Leg Curl
4 Sets
12.8 Reps
@9
2B
Neck Curl
4 Sets
12.8 Reps
@9
3A
Split Squat (Barbell)
4 Sets
12.8 Reps
@9
3B
Shrug (Dumbbell)
4 Sets
12.8 Reps
@9
Day 3
1A
Incline Bench Press (Dumbbell)
4 Sets
12.8 Reps
@9
1B
Chest Supported Row (Dumbbell)
4 Sets
12.8 Reps
@9
2A
Lat Pulldown
4 Sets
12.8 Reps
@9
2B
Tricep Pushdown (Cable)
4 Sets
15.8 Reps
@9
3
Chest Fly (Cable)
4 Sets
12.8 Reps
@9
4
Hammer Curl
4 Sets
15.8 Reps
@9
Day 4
1A
Romanian Deadlift (Barbell)
4 Sets
12.6 Reps
@9
1B
Neck Curl
4 Sets
12.8 Reps
@9
2A
Farmer's Walk (Weighted)
4 Sets
@9
2B
Lying Leg Raise
4 Sets
25.9 Reps
@9
3A
Leg Press
4 Sets
12.8 Reps
@9
3B
Seated Calf Raise
4 Sets
20.9 Reps
@9
Day 5
1
Pullover (Dumbbell)
4 Sets
12.6 Reps
@9
2A
Incline Curl (Dumbbell)
4 Sets
12.6 Reps
@9
2B
JM Press
4 Sets
12.8 Reps
@9
3A
Bicep Curl (Cable)
4 Sets
15.8 Reps
@9
3B
Rear Delt Row
4 Sets
12.8 Reps
@9
Day 6
1
Run
1 Set
@6
Day 1
1A
Dip (Weighted)
4 Sets
12.8 Reps
@9
1B
Pull-Up (Weighted)
4 Sets
12.6 Reps
@9
2A
Overhead Press (Barbell)
4 Sets
12.7 Reps
@9
2B
Bicep Curl (Cable)
4 Sets
15.8 Reps
@9
3A
Face Pull
4 Sets
12.8 Reps
@9
3B
Decline Crunch
4 Sets
12.8 Reps
@9
Day 2
1A
Squat (Barbell)
4 Sets
12.6 Reps
@8
1B
Seated Calf Raise
4 Sets
16.9 Reps
@9
2A
Leg Curl
4 Sets
12.8 Reps
@9
2B
Neck Curl
4 Sets
12.8 Reps
@9
3A
Split Squat (Barbell)
4 Sets
12.8 Reps
@9
3B
Shrug (Dumbbell)
4 Sets
12.8 Reps
@9
Day 3
1A
Incline Bench Press (Dumbbell)
4 Sets
12.8 Reps
@9
1B
Chest Supported Row (Dumbbell)
4 Sets
12.8 Reps
@9
2A
Lat Pulldown
4 Sets
12.8 Reps
@9
2B
Tricep Pushdown (Cable)
4 Sets
15.8 Reps
@9
3
Chest Fly (Cable)
4 Sets
12.8 Reps
@9
4
Hammer Curl
4 Sets
15.8 Reps
@9
Day 4
1A
Romanian Deadlift (Barbell)
4 Sets
12.6 Reps
@9
1B
Neck Curl
4 Sets
12.8 Reps
@9
2A
Farmer's Walk (Weighted)
4 Sets
@9
2B
Lying Leg Raise
4 Sets
25.9 Reps
@9
3A
Leg Press
4 Sets
12.8 Reps
@9
3B
Seated Calf Raise
4 Sets
20.9 Reps
@9
Day 5
1
Pullover (Dumbbell)
4 Sets
12.6 Reps
@9
2A
Incline Curl (Dumbbell)
4 Sets
12.6 Reps
@9
2B
JM Press
4 Sets
12.8 Reps
@9
3A
Bicep Curl (Cable)
4 Sets
15.8 Reps
@9
3B
Rear Delt Row
4 Sets
12.8 Reps
@9
Day 6
1
Run
1 Set
@6