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Karatzas Brutal workout 
by Dimitrios Karatzas
7 athletes joined
Program Description
The aim of this program is to workout the muscle two times per week , as a result of this you will see the muscles to become a lot bigger.
Program Overview
Level
Advanced, Intermediate
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
90 minutes
Created
Apr 08, 2024 09:23
Last Edited
May 26, 2024 07:58
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Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
2 Sets
1 Set
6-8 Reps
10-12 Reps
@9
@9
2
Hack Squat
3 Sets
16+ Reps
@9
3
Leg Extension
3 Sets
12-14 Reps
@9
4
Leg Curl
3 Sets
16+ Reps
@10
5
Leg Press
3 Sets
16+ Reps
@9
6
Standing Calf Raise
3 Sets
20+ Reps
@10
7
Seated Calf Raise
3 Sets
12 Reps
@8
8
Reverse Abs Crunch (Bodyweight)
3 Sets
20+ Reps
@10
Day 2
1
Bench Press (Barbell)
2 Sets
1 Set
6-8 Reps
10-12 Reps
@9
@10
2
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
@9.5
3
Cable Crossover
3 Sets
16+ Reps
@10
4
Chest Fly (Machine)
3 Sets
12 Reps
@8.5
5
Shoulder Press (Machine)
2 Sets
16+ Reps
@9
6
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
10-12 Reps
@9
@10
7
Upright Row (Dumbbell)
2 Sets
12 Reps
@10
8
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@9
9
Reverse Pec Deck
2 Sets
16+ Reps
@10
Day 4
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8.5
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@9
3
Dip (Assisted)
3 Sets
10 Reps
@9
4
Chest Press (Machine)
3 Sets
8-12 Reps
@9
5
Skull Crusher
3 Sets
12 Reps
@8.5
6
V-Handle Tricep Pushdown (Cable)
3 Sets
16+ Reps
@9.5
7
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
8
21s (EZ Bar)
2 Sets
7 Reps
@9
9
Bicep Curl (Cable)
3 Sets
12 Reps
@9.5
Day 3
1
Bent Over Row (Barbell)
3 Sets
10 Reps
@9
2
Lat Pulldown
2 Sets
1 Set
8-10 Reps
10-12 Reps
@9.5
@9.5
3
T-Bar Row
3 Sets
8-10 Reps
@9
4
Face Pull
3 Sets
16+ Reps
@10
5
Bicep Curl (Barbell)
3 Sets
10 Reps
@9
6
Hammer Curl
3 Sets
10 Reps
@9
7
Spider Curl
3 Sets
12+ Reps
@10
8
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@10
9
Tricep Rope Push Down (Cable)
2 Sets
15 Reps
@10
Day 5
1
Deadlift (Barbell)
2 Sets
1 Set
6 Reps
8 Reps
@9
@9
2
Seated Row (Cable)
3 Sets
12 Reps
@9.5
3
Pull-Up (Weighted)
3 Sets
8 Reps
@9
4
Bulgarian Split Squat (Barbell)
3 Sets
12 Reps
@9
5
Leg Press (45 Degrees)
3 Sets
16+ Reps
@10
6
Lying Leg Curl
3 Sets
10 Reps
@9
7
Standing Calf Raise
4 Sets
20 Reps
@10
8
Reverse Abs Crunch (Bodyweight)
3 Sets
20 Reps
@10
Day 1
1
Squat (Barbell)
2 Sets
1 Set
6-8 Reps
10-12 Reps
@9
@9
2
Hack Squat
3 Sets
16+ Reps
@9
3
Leg Extension
3 Sets
12-14 Reps
@9
4
Leg Curl
3 Sets
16+ Reps
@10
5
Leg Press
3 Sets
16+ Reps
@9
6
Standing Calf Raise
3 Sets
20+ Reps
@10
7
Seated Calf Raise
3 Sets
12 Reps
@8
8
Reverse Abs Crunch (Bodyweight)
3 Sets
20+ Reps
@10
Day 2
1
Bench Press (Barbell)
2 Sets
1 Set
6-8 Reps
10-12 Reps
@9
@10
2
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
@9.5
3
Cable Crossover
3 Sets
16+ Reps
@10
4
Chest Fly (Machine)
3 Sets
12 Reps
@8.5
5
Shoulder Press (Machine)
2 Sets
16+ Reps
@9
6
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
10-12 Reps
@9
@10
7
Upright Row (Dumbbell)
2 Sets
12 Reps
@10
8
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@9
9
Reverse Pec Deck
2 Sets
16+ Reps
@10
Day 3
1
Bent Over Row (Barbell)
3 Sets
10 Reps
@9
2
Lat Pulldown
2 Sets
1 Set
8-10 Reps
10-12 Reps
@9.5
@9.5
3
T-Bar Row
3 Sets
8-10 Reps
@9
4
Face Pull
3 Sets
16+ Reps
@10
5
Bicep Curl (Barbell)
3 Sets
10 Reps
@9
6
Hammer Curl
3 Sets
10 Reps
@9
7
Spider Curl
3 Sets
12+ Reps
@10
8
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@10
9
Tricep Rope Push Down (Cable)
2 Sets
15 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8.5
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@9
3
Dip (Assisted)
3 Sets
10 Reps
@9
4
Chest Press (Machine)
3 Sets
8-12 Reps
@9
5
Skull Crusher
3 Sets
12 Reps
@8.5
6
V-Handle Tricep Pushdown (Cable)
3 Sets
16+ Reps
@9.5
7
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
8
21s (EZ Bar)
2 Sets
7 Reps
@9
9
Bicep Curl (Cable)
3 Sets
12 Reps
@9.5
Day 5
1
Deadlift (Barbell)
2 Sets
1 Set
6 Reps
8 Reps
@9
@9
2
Seated Row (Cable)
3 Sets
12 Reps
@9.5
3
Pull-Up (Weighted)
3 Sets
8 Reps
@9
4
Bulgarian Split Squat (Barbell)
3 Sets
12 Reps
@9
5
Leg Press (45 Degrees)
3 Sets
16+ Reps
@10
6
Lying Leg Curl
3 Sets
10 Reps
@9
7
Standing Calf Raise
4 Sets
20 Reps
@10
8
Reverse Abs Crunch (Bodyweight)
3 Sets
20 Reps
@10
Day 1
1
Squat (Barbell)
2 Sets
1 Set
6-8 Reps
10-12 Reps
@9
@9
2
Hack Squat
3 Sets
16+ Reps
@9
3
Leg Extension
3 Sets
12-14 Reps
@9
4
Leg Curl
3 Sets
16+ Reps
@10
5
Leg Press
3 Sets
16+ Reps
@9
6
Standing Calf Raise
3 Sets
20+ Reps
@10
7
Seated Calf Raise
3 Sets
12 Reps
@8
8
Reverse Abs Crunch (Bodyweight)
3 Sets
20+ Reps
@10
Day 2
1
Bench Press (Barbell)
2 Sets
1 Set
6-8 Reps
10-12 Reps
@9
@10
2
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
@9.5
3
Cable Crossover
3 Sets
16+ Reps
@10
4
Chest Fly (Machine)
3 Sets
12 Reps
@8.5
5
Shoulder Press (Machine)
2 Sets
16+ Reps
@9
6
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
10-12 Reps
@9
@10
7
Upright Row (Dumbbell)
2 Sets
12 Reps
@10
8
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@9
9
Reverse Pec Deck
2 Sets
16+ Reps
@10
Day 3
1
Bent Over Row (Barbell)
3 Sets
10 Reps
@9
2
Lat Pulldown
2 Sets
1 Set
8-10 Reps
10-12 Reps
@9.5
@9.5
3
T-Bar Row
3 Sets
8-10 Reps
@9
4
Face Pull
3 Sets
16+ Reps
@10
5
Bicep Curl (Barbell)
3 Sets
10 Reps
@9
6
Hammer Curl
3 Sets
10 Reps
@9
7
Spider Curl
3 Sets
12+ Reps
@10
8
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@10
9
Tricep Rope Push Down (Cable)
2 Sets
15 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8.5
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@9
3
Dip (Assisted)
3 Sets
10 Reps
@9
4
Chest Press (Machine)
3 Sets
8-12 Reps
@9
5
Skull Crusher
3 Sets
12 Reps
@8.5
6
V-Handle Tricep Pushdown (Cable)
3 Sets
16+ Reps
@9.5
7
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
8
21s (EZ Bar)
2 Sets
7 Reps
@9
9
Bicep Curl (Cable)
3 Sets
12 Reps
@9.5
Day 5
1
Deadlift (Barbell)
2 Sets
1 Set
6 Reps
8 Reps
@9
@9
2
Seated Row (Cable)
3 Sets
12 Reps
@9.5
3
Pull-Up (Weighted)
3 Sets
8 Reps
@9
4
Bulgarian Split Squat (Barbell)
3 Sets
12 Reps
@9
5
Leg Press (45 Degrees)
3 Sets
16+ Reps
@10
6
Lying Leg Curl
3 Sets
10 Reps
@9
7
Standing Calf Raise
4 Sets
20 Reps
@10
8
Reverse Abs Crunch (Bodyweight)
3 Sets
20 Reps
@10
Day 1
1
Squat (Barbell)
2 Sets
1 Set
6-8 Reps
10-12 Reps
@9
@9
2
Hack Squat
3 Sets
16+ Reps
@9
3
Leg Extension
3 Sets
12-14 Reps
@9
4
Leg Curl
3 Sets
16+ Reps
@10
5
Leg Press
3 Sets
16+ Reps
@9
6
Standing Calf Raise
3 Sets
20+ Reps
@10
7
Seated Calf Raise
3 Sets
12 Reps
@8
8
Reverse Abs Crunch (Bodyweight)
3 Sets
20+ Reps
@10
Day 2
1
Bench Press (Barbell)
2 Sets
1 Set
6-8 Reps
10-12 Reps
@9
@10
2
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
@9.5
3
Cable Crossover
3 Sets
16+ Reps
@10
4
Chest Fly (Machine)
3 Sets
12 Reps
@8.5
5
Shoulder Press (Machine)
2 Sets
16+ Reps
@9
6
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
10-12 Reps
@9
@10
7
Upright Row (Dumbbell)
2 Sets
12 Reps
@10
8
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@9
9
Reverse Pec Deck
2 Sets
16+ Reps
@10
Day 3
1
Bent Over Row (Barbell)
3 Sets
10 Reps
@9
2
Lat Pulldown
2 Sets
1 Set
8-10 Reps
10-12 Reps
@9.5
@9.5
3
T-Bar Row
3 Sets
8-10 Reps
@9
4
Face Pull
3 Sets
16+ Reps
@10
5
Bicep Curl (Barbell)
3 Sets
10 Reps
@9
6
Hammer Curl
3 Sets
10 Reps
@9
7
Spider Curl
3 Sets
12+ Reps
@10
8
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@10
9
Tricep Rope Push Down (Cable)
2 Sets
15 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8.5
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@9
3
Dip (Assisted)
3 Sets
10 Reps
@9
4
Chest Press (Machine)
3 Sets
8-12 Reps
@9
5
Skull Crusher
3 Sets
12 Reps
@8.5
6
V-Handle Tricep Pushdown (Cable)
3 Sets
16+ Reps
@9.5
7
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
8
21s (EZ Bar)
2 Sets
7 Reps
@9
9
Bicep Curl (Cable)
3 Sets
12 Reps
@9.5
Day 5
1
Deadlift (Barbell)
2 Sets
1 Set
6 Reps
8 Reps
@9
@9
2
Seated Row (Cable)
3 Sets
12 Reps
@9.5
3
Pull-Up (Weighted)
3 Sets
8 Reps
@9
4
Bulgarian Split Squat (Barbell)
3 Sets
12 Reps
@9
5
Leg Press (45 Degrees)
3 Sets
16+ Reps
@10
6
Lying Leg Curl
3 Sets
10 Reps
@9
7
Standing Calf Raise
4 Sets
20 Reps
@10
8
Reverse Abs Crunch (Bodyweight)
3 Sets
20 Reps
@10
Day 1
1
Squat (Barbell)
2 Sets
1 Set
6-8 Reps
10-12 Reps
@9
@9
2
Hack Squat
3 Sets
16+ Reps
@9
3
Leg Extension
3 Sets
12-14 Reps
@9
4
Leg Curl
3 Sets
16+ Reps
@10
5
Leg Press
3 Sets
16+ Reps
@9
6
Standing Calf Raise
3 Sets
20+ Reps
@10
7
Seated Calf Raise
3 Sets
12 Reps
@8
8
Reverse Abs Crunch (Bodyweight)
3 Sets
20+ Reps
@10
Day 2
1
Bench Press (Barbell)
2 Sets
1 Set
6-8 Reps
10-12 Reps
@9
@10
2
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
@9.5
3
Cable Crossover
3 Sets
16+ Reps
@10
4
Chest Fly (Machine)
3 Sets
12 Reps
@8.5
5
Shoulder Press (Machine)
2 Sets
16+ Reps
@9
6
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
10-12 Reps
@9
@10
7
Upright Row (Dumbbell)
2 Sets
12 Reps
@10
8
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@9
9
Reverse Pec Deck
2 Sets
16+ Reps
@10
Day 3
1
Bent Over Row (Barbell)
3 Sets
10 Reps
@9
2
Lat Pulldown
2 Sets
1 Set
8-10 Reps
10-12 Reps
@9.5
@9.5
3
T-Bar Row
3 Sets
8-10 Reps
@9
4
Face Pull
3 Sets
16+ Reps
@10
5
Bicep Curl (Barbell)
3 Sets
10 Reps
@9
6
Hammer Curl
3 Sets
10 Reps
@9
7
Spider Curl
3 Sets
12+ Reps
@10
8
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@10
9
Tricep Rope Push Down (Cable)
2 Sets
15 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8.5
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@9
3
Dip (Assisted)
3 Sets
10 Reps
@9
4
Chest Press (Machine)
3 Sets
8-12 Reps
@9
5
Skull Crusher
3 Sets
12 Reps
@8.5
6
V-Handle Tricep Pushdown (Cable)
3 Sets
16+ Reps
@9.5
7
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
8
21s (EZ Bar)
2 Sets
7 Reps
@9
9
Bicep Curl (Cable)
3 Sets
12 Reps
@9.5
Day 5
1
Deadlift (Barbell)
2 Sets
1 Set
6 Reps
8 Reps
@9
@9
2
Seated Row (Cable)
3 Sets
12 Reps
@9.5
3
Pull-Up (Weighted)
3 Sets
8 Reps
@9
4
Bulgarian Split Squat (Barbell)
3 Sets
12 Reps
@9
5
Leg Press (45 Degrees)
3 Sets
16+ Reps
@10
6
Lying Leg Curl
3 Sets
10 Reps
@9
7
Standing Calf Raise
4 Sets
20 Reps
@10
8
Reverse Abs Crunch (Bodyweight)
3 Sets
20 Reps
@10
Day 1
1
Squat (Barbell)
2 Sets
1 Set
6-8 Reps
10-12 Reps
@9
@9
2
Hack Squat
3 Sets
16+ Reps
@9
3
Leg Extension
3 Sets
12-14 Reps
@9
4
Leg Curl
3 Sets
16+ Reps
@10
5
Leg Press
3 Sets
16+ Reps
@9
6
Standing Calf Raise
3 Sets
20+ Reps
@10
7
Seated Calf Raise
3 Sets
12 Reps
@8
8
Reverse Abs Crunch (Bodyweight)
3 Sets
20+ Reps
@10
Day 2
1
Bench Press (Barbell)
2 Sets
1 Set
6-8 Reps
10-12 Reps
@9
@10
2
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
@9.5
3
Cable Crossover
3 Sets
16+ Reps
@10
4
Chest Fly (Machine)
3 Sets
12 Reps
@8.5
5
Shoulder Press (Machine)
2 Sets
16+ Reps
@9
6
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
10-12 Reps
@9
@10
7
Upright Row (Dumbbell)
2 Sets
12 Reps
@10
8
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@9
9
Reverse Pec Deck
2 Sets
16+ Reps
@10
Day 3
1
Bent Over Row (Barbell)
3 Sets
10 Reps
@9
2
Lat Pulldown
2 Sets
1 Set
8-10 Reps
10-12 Reps
@9.5
@9.5
3
T-Bar Row
3 Sets
8-10 Reps
@9
4
Face Pull
3 Sets
16+ Reps
@10
5
Bicep Curl (Barbell)
3 Sets
10 Reps
@9
6
Hammer Curl
3 Sets
10 Reps
@9
7
Spider Curl
3 Sets
12+ Reps
@10
8
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@10
9
Tricep Rope Push Down (Cable)
2 Sets
15 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8.5
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@9
3
Dip (Assisted)
3 Sets
10 Reps
@9
4
Chest Press (Machine)
3 Sets
8-12 Reps
@9
5
Skull Crusher
3 Sets
12 Reps
@8.5
6
V-Handle Tricep Pushdown (Cable)
3 Sets
16+ Reps
@9.5
7
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
8
21s (EZ Bar)
2 Sets
7 Reps
@9
9
Bicep Curl (Cable)
3 Sets
12 Reps
@9.5
Day 5
1
Deadlift (Barbell)
2 Sets
1 Set
6 Reps
8 Reps
@9
@9
2
Seated Row (Cable)
3 Sets
12 Reps
@9.5
3
Pull-Up (Weighted)
3 Sets
8 Reps
@9
4
Bulgarian Split Squat (Barbell)
3 Sets
12 Reps
@9
5
Leg Press (45 Degrees)
3 Sets
16+ Reps
@10
6
Lying Leg Curl
3 Sets
10 Reps
@9
7
Standing Calf Raise
4 Sets
20 Reps
@10
8
Reverse Abs Crunch (Bodyweight)
3 Sets
20 Reps
@10
Day 1
1
Squat (Barbell)
2 Sets
1 Set
6-8 Reps
10-12 Reps
@9
@9
2
Hack Squat
3 Sets
16+ Reps
@9
3
Leg Extension
3 Sets
12-14 Reps
@9
4
Leg Curl
3 Sets
16+ Reps
@10
5
Leg Press
3 Sets
16+ Reps
@9
6
Standing Calf Raise
3 Sets
20+ Reps
@10
7
Seated Calf Raise
3 Sets
12 Reps
@8
8
Reverse Abs Crunch (Bodyweight)
3 Sets
20+ Reps
@10
Day 2
1
Bench Press (Barbell)
2 Sets
1 Set
6-8 Reps
10-12 Reps
@9
@10
2
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
@9.5
3
Cable Crossover
3 Sets
16+ Reps
@10
4
Chest Fly (Machine)
3 Sets
12 Reps
@8.5
5
Shoulder Press (Machine)
2 Sets
16+ Reps
@9
6
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
10-12 Reps
@9
@10
7
Upright Row (Dumbbell)
2 Sets
12 Reps
@10
8
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@9
9
Reverse Pec Deck
2 Sets
16+ Reps
@10
Day 3
1
Bent Over Row (Barbell)
3 Sets
10 Reps
@9
2
Lat Pulldown
2 Sets
1 Set
8-10 Reps
10-12 Reps
@9.5
@9.5
3
T-Bar Row
3 Sets
8-10 Reps
@9
4
Face Pull
3 Sets
16+ Reps
@10
5
Bicep Curl (Barbell)
3 Sets
10 Reps
@9
6
Hammer Curl
3 Sets
10 Reps
@9
7
Spider Curl
3 Sets
12+ Reps
@10
8
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@10
9
Tricep Rope Push Down (Cable)
2 Sets
15 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8.5
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@9
3
Dip (Assisted)
3 Sets
10 Reps
@9
4
Chest Press (Machine)
3 Sets
8-12 Reps
@9
5
Skull Crusher
3 Sets
12 Reps
@8.5
6
V-Handle Tricep Pushdown (Cable)
3 Sets
16+ Reps
@9.5
7
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
8
21s (EZ Bar)
2 Sets
7 Reps
@9
9
Bicep Curl (Cable)
3 Sets
12 Reps
@9.5
Day 5
1
Deadlift (Barbell)
2 Sets
1 Set
6 Reps
8 Reps
@9
@9
2
Seated Row (Cable)
3 Sets
12 Reps
@9.5
3
Pull-Up (Weighted)
3 Sets
8 Reps
@9
4
Bulgarian Split Squat (Barbell)
3 Sets
12 Reps
@9
5
Leg Press (45 Degrees)
3 Sets
16+ Reps
@10
6
Lying Leg Curl
3 Sets
10 Reps
@9
7
Standing Calf Raise
4 Sets
20 Reps
@10
8
Reverse Abs Crunch (Bodyweight)
3 Sets
20 Reps
@10
Day 1
1
Squat (Barbell)
2 Sets
1 Set
6-8 Reps
10-12 Reps
@9
@9
2
Hack Squat
3 Sets
16+ Reps
@9
3
Leg Extension
3 Sets
12-14 Reps
@9
4
Leg Curl
3 Sets
16+ Reps
@10
5
Leg Press
3 Sets
16+ Reps
@9
6
Standing Calf Raise
3 Sets
20+ Reps
@10
7
Seated Calf Raise
3 Sets
12 Reps
@8
8
Reverse Abs Crunch (Bodyweight)
3 Sets
20+ Reps
@10
Day 2
1
Bench Press (Barbell)
2 Sets
1 Set
6-8 Reps
10-12 Reps
@9
@10
2
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
@9.5
3
Cable Crossover
3 Sets
16+ Reps
@10
4
Chest Fly (Machine)
3 Sets
12 Reps
@8.5
5
Shoulder Press (Machine)
2 Sets
16+ Reps
@9
6
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
10-12 Reps
@9
@10
7
Upright Row (Dumbbell)
2 Sets
12 Reps
@10
8
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@9
9
Reverse Pec Deck
2 Sets
16+ Reps
@10
Day 3
1
Bent Over Row (Barbell)
3 Sets
10 Reps
@9
2
Lat Pulldown
2 Sets
1 Set
8-10 Reps
10-12 Reps
@9.5
@9.5
3
T-Bar Row
3 Sets
8-10 Reps
@9
4
Face Pull
3 Sets
16+ Reps
@10
5
Bicep Curl (Barbell)
3 Sets
10 Reps
@9
6
Hammer Curl
3 Sets
10 Reps
@9
7
Spider Curl
3 Sets
12+ Reps
@10
8
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@10
9
Tricep Rope Push Down (Cable)
2 Sets
15 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8.5
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@9
3
Dip (Assisted)
3 Sets
10 Reps
@9
4
Chest Press (Machine)
3 Sets
8-12 Reps
@9
5
Skull Crusher
3 Sets
12 Reps
@8.5
6
V-Handle Tricep Pushdown (Cable)
3 Sets
16+ Reps
@9.5
7
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
8
21s (EZ Bar)
2 Sets
7 Reps
@9
9
Bicep Curl (Cable)
3 Sets
12 Reps
@9.5
Day 5
1
Deadlift (Barbell)
2 Sets
1 Set
6 Reps
8 Reps
@9
@9
2
Seated Row (Cable)
3 Sets
12 Reps
@9.5
3
Pull-Up (Weighted)
3 Sets
8 Reps
@9
4
Bulgarian Split Squat (Barbell)
3 Sets
12 Reps
@9
5
Leg Press (45 Degrees)
3 Sets
16+ Reps
@10
6
Lying Leg Curl
3 Sets
10 Reps
@9
7
Standing Calf Raise
4 Sets
20 Reps
@10
8
Reverse Abs Crunch (Bodyweight)
3 Sets
20 Reps
@10