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Left/Right Split for Hypertrophy
by Big Al
1 athletes joined
Program Description
This plan alternates between training the left and right side of your body using only unilateral movements. So instead of U/L/U/L/U/L/R as in an upper/lower split, you have L/R/L/R/L/R/rest. There is no scientific basis for this approach. Nothing about it has any reason to be superior to existing methods of structuring workouts. There is a good chance you will over time develop some form of muscular imbalance due to uneven fatigue management. But what if… what if a left/right split was secretly the most hypertrophic approach to lifting, and you missed out on a groundbreaking discovery simply because you were scared of spending 8 weeks doing unoptimal training. Food for thought.
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
130 minutes
Created
Jan 03, 2024 05:45
Last Edited
May 14, 2024 06:27
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Week 1
1 / 8 Weeks
Day 1
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
2
Dumbbell Row
3 Sets
10 Reps
@7
3
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
4
Seated Hamstring Curl
3 Sets
12 Reps
@7
5
Bayesian Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8
@9.5
Day 2
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
2
Dumbbell Row
3 Sets
10 Reps
@7
3
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
4
Seated Hamstring Curl
3 Sets
12 Reps
@7
5
Bayesian Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8
@9.5
Day 3
1
Single Leg Deadlift
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7.5
@8
@8.5
2
Bench Press (Dumbbell)
3 Sets
12 Reps
@7.5
3
Lat Pulldown (Single Arm)
1 Set
2 Sets
10 Reps
10 Reps
@7
@7.5
4
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
5
Skull Crusher
3 Sets
10 Reps
@7.5
Day 4
1
Single Leg Deadlift
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7.5
@8
@8.5
2
Bench Press (Dumbbell)
3 Sets
12 Reps
@7.5
3
Lat Pulldown (Single Arm)
1 Set
2 Sets
10 Reps
10 Reps
@7
@7.5
4
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
5
Skull Crusher
3 Sets
10 Reps
@7.5
Day 5
1
Single Leg Press
2 Sets
1 Set
10 Reps
10 Reps
@7.5
@8
2
Seated Hamstring Curl
2 Sets
1 Set
12 Reps
12 Reps
@7
@7.5
3
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
@7.5
4
Kroc Row
2 Sets
1 Set
8 Reps
8 Reps
@8
@8.5
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7.5
@8
Day 6
1
Single Leg Press
2 Sets
1 Set
10 Reps
10 Reps
@7.5
@8
2
Seated Hamstring Curl
2 Sets
1 Set
12 Reps
12 Reps
@7
@7.5
3
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
@7.5
4
Kroc Row
2 Sets
1 Set
8 Reps
8 Reps
@8
@8.5
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7.5
@8
Day 1
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7.5
@7.5
@8
2
Dumbbell Row
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
3
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7.5
@7.5
@8
4
Seated Hamstring Curl
2 Sets
1 Set
12 Reps
12 Reps
@7
@7.5
5
Bayesian Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8
@9.5
Day 2
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7.5
@7.5
@8
2
Dumbbell Row
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
3
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7.5
@7.5
@8
4
Seated Hamstring Curl
2 Sets
1 Set
12 Reps
12 Reps
@7
@7.5
5
Bayesian Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8
@9.5
Day 3
1
Single Leg Deadlift
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7.5
@8
@8.5
2
Bench Press (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@7.5
@8
3
Lat Pulldown (Single Arm)
3 Sets
10 Reps
@7.5
4
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
5
Skull Crusher
2 Sets
1 Set
10 Reps
10 Reps
@7.5
@8
Day 4
1
Single Leg Deadlift
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7.5
@8
@8.5
2
Bench Press (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@7.5
@8
3
Lat Pulldown (Single Arm)
3 Sets
10 Reps
@7.5
4
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
5
Skull Crusher
2 Sets
1 Set
10 Reps
10 Reps
@7.5
@8
Day 5
1
Single Leg Press
1 Set
2 Sets
10 Reps
10 Reps
@7.5
@8
2
Seated Hamstring Curl
1 Set
2 Sets
12 Reps
12 Reps
@7
@7.5
3
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
@7.5
4
Kroc Row
1 Set
2 Sets
8 Reps
8 Reps
@8
@8.5
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7.5
@8
Day 6
1
Single Leg Press
1 Set
2 Sets
10 Reps
10 Reps
@7.5
@8
2
Seated Hamstring Curl
1 Set
2 Sets
12 Reps
12 Reps
@7
@7.5
3
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
@7.5
4
Kroc Row
1 Set
2 Sets
8 Reps
8 Reps
@8
@8.5
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7.5
@8
Day 2
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
11 Reps
9 Reps
8 Reps
@7.5
@8
@8
2
Dumbbell Row
1 Set
2 Sets
9 Reps
9 Reps
@7
@7.5
3
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
11 Reps
9 Reps
8 Reps
@7.5
@8
@8
4
Seated Hamstring Curl
2 Sets
1 Set
12 Reps
12 Reps
@7
@7.5
5
Bayesian Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8
@9.5
Day 3
1
Single Leg Deadlift
2 Sets
1 Set
7 Reps
7 Reps
@8
@8.5
2
Bench Press (Dumbbell)
1 Set
2 Sets
11 Reps
11 Reps
@7.5
@8
3
Lat Pulldown (Single Arm)
1 Set
2 Sets
9 Reps
9 Reps
@7.5
@8
4
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
5
Skull Crusher
1 Set
2 Sets
9 Reps
9 Reps
@7.5
@8
Day 4
1
Single Leg Deadlift
2 Sets
1 Set
7 Reps
7 Reps
@8
@8.5
2
Bench Press (Dumbbell)
1 Set
2 Sets
11 Reps
11 Reps
@7.5
@8
3
Lat Pulldown (Single Arm)
1 Set
2 Sets
9 Reps
9 Reps
@7.5
@8
4
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
5
Skull Crusher
1 Set
2 Sets
9 Reps
9 Reps
@7.5
@8
Day 5
1
Single Leg Press
2 Sets
1 Set
9 Reps
9 Reps
@8
@8.5
2
Seated Hamstring Curl
3 Sets
11 Reps
@7.5
3
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
9 Reps
9 Reps
@7.5
@8
4
Kroc Row
3 Sets
7 Reps
@8.5
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7.5
@8
Day 6
1
Single Leg Press
2 Sets
1 Set
9 Reps
9 Reps
@8
@8.5
2
Seated Hamstring Curl
3 Sets
11 Reps
@7.5
3
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
9 Reps
9 Reps
@7.5
@8
4
Kroc Row
3 Sets
7 Reps
@8.5
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7.5
@8
Day 1
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
11 Reps
9 Reps
8 Reps
@7.5
@8
@8
2
Dumbbell Row
1 Set
2 Sets
9 Reps
9 Reps
@7
@7.5
3
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
11 Reps
9 Reps
8 Reps
@7.5
@8
@8
4
Seated Hamstring Curl
2 Sets
1 Set
12 Reps
12 Reps
@7
@7.5
5
Bayesian Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8
@9.5
Day 2
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
@8
@8
@8
2
Dumbbell Row
2 Sets
1 Set
8 Reps
8 Reps
@7.5
@8
3
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
@8
@8
@8
4
Seated Hamstring Curl
1 Set
2 Sets
12 Reps
12 Reps
@7
@7.5
5
Bayesian Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8
@9.5
Day 1
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
@8
@8
@8
2
Dumbbell Row
2 Sets
1 Set
8 Reps
8 Reps
@7.5
@8
3
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
@8
@8
@8
4
Seated Hamstring Curl
1 Set
2 Sets
12 Reps
12 Reps
@7
@7.5
5
Bayesian Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8
@9.5
Day 3
1
Single Leg Deadlift
1 Set
2 Sets
7 Reps
7 Reps
@8
@8.5
2
Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
3
Lat Pulldown (Single Arm)
2 Sets
1 Set
8 Reps
8 Reps
@8
@8.5
4
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
5
Skull Crusher
3 Sets
8 Reps
@8
Day 4
1
Single Leg Deadlift
1 Set
2 Sets
7 Reps
7 Reps
@8
@8.5
2
Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
3
Lat Pulldown (Single Arm)
2 Sets
1 Set
8 Reps
8 Reps
@8
@8.5
4
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
5
Skull Crusher
3 Sets
8 Reps
@8
Day 6
1
Single Leg Press
1 Set
2 Sets
8 Reps
8 Reps
@8
@8.5
2
Seated Hamstring Curl
1 Set
2 Sets
10 Reps
10 Reps
@7.5
@8
3
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@7.5
@8
4
Kroc Row
2 Sets
1 Set
7 Reps
7 Reps
@8.5
@9
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7.5
@8
Day 5
1
Single Leg Press
1 Set
2 Sets
8 Reps
8 Reps
@8
@8.5
2
Seated Hamstring Curl
1 Set
2 Sets
10 Reps
10 Reps
@7.5
@8
3
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@7.5
@8
4
Kroc Row
2 Sets
1 Set
7 Reps
7 Reps
@8.5
@9
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7.5
@8
Day 2
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7.5
@7.5
@8
2
Dumbbell Row
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
3
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7.5
@7.5
@8
4
Seated Hamstring Curl
2 Sets
1 Set
12 Reps
12 Reps
@7
@7.5
5
Bayesian Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8
@9.5
Day 3
1
Single Leg Deadlift
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7.5
@8
@8.5
2
Bench Press (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@7.5
@8
3
Lat Pulldown (Single Arm)
3 Sets
10 Reps
@7.5
4
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
5
Skull Crusher
2 Sets
1 Set
10 Reps
10 Reps
@7.5
@8
Day 4
1
Single Leg Deadlift
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7.5
@8
@8.5
2
Bench Press (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@7.5
@8
3
Lat Pulldown (Single Arm)
3 Sets
10 Reps
@7.5
4
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
5
Skull Crusher
2 Sets
1 Set
10 Reps
10 Reps
@7.5
@8
Day 5
1
Single Leg Press
1 Set
2 Sets
10 Reps
10 Reps
@7.5
@8
2
Seated Hamstring Curl
1 Set
2 Sets
12 Reps
12 Reps
@7
@7.5
3
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
@7.5
4
Kroc Row
1 Set
2 Sets
8 Reps
8 Reps
@8
@8.5
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7.5
@8
Day 6
1
Single Leg Press
1 Set
2 Sets
10 Reps
10 Reps
@7.5
@8
2
Seated Hamstring Curl
1 Set
2 Sets
12 Reps
12 Reps
@7
@7.5
3
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
@7.5
4
Kroc Row
1 Set
2 Sets
8 Reps
8 Reps
@8
@8.5
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7.5
@8
Day 1
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7.5
@7.5
@8
2
Dumbbell Row
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
3
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7.5
@7.5
@8
4
Seated Hamstring Curl
2 Sets
1 Set
12 Reps
12 Reps
@7
@7.5
5
Bayesian Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8
@9.5
Day 1
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
11 Reps
9 Reps
8 Reps
@7.5
@8
@8
2
Dumbbell Row
1 Set
2 Sets
9 Reps
9 Reps
@7
@7.5
3
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
11 Reps
9 Reps
8 Reps
@7.5
@8
@8
4
Seated Hamstring Curl
2 Sets
1 Set
12 Reps
12 Reps
@7
@7.5
5
Bayesian Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8
@9.5
Day 2
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
11 Reps
9 Reps
8 Reps
@7.5
@8
@8
2
Dumbbell Row
1 Set
2 Sets
9 Reps
9 Reps
@7
@7.5
3
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
11 Reps
9 Reps
8 Reps
@7.5
@8
@8
4
Seated Hamstring Curl
2 Sets
1 Set
12 Reps
12 Reps
@7
@7.5
5
Bayesian Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8
@9.5
Day 3
1
Single Leg Deadlift
2 Sets
1 Set
7 Reps
7 Reps
@8
@8.5
2
Bench Press (Dumbbell)
1 Set
2 Sets
11 Reps
11 Reps
@7.5
@8
3
Lat Pulldown (Single Arm)
1 Set
2 Sets
9 Reps
9 Reps
@7.5
@8
4
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
5
Skull Crusher
1 Set
2 Sets
9 Reps
9 Reps
@7.5
@8
Day 4
1
Single Leg Deadlift
2 Sets
1 Set
7 Reps
7 Reps
@8
@8.5
2
Bench Press (Dumbbell)
1 Set
2 Sets
11 Reps
11 Reps
@7.5
@8
3
Lat Pulldown (Single Arm)
1 Set
2 Sets
9 Reps
9 Reps
@7.5
@8
4
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
5
Skull Crusher
1 Set
2 Sets
9 Reps
9 Reps
@7.5
@8
Day 5
1
Single Leg Press
2 Sets
1 Set
9 Reps
9 Reps
@8
@8.5
2
Seated Hamstring Curl
3 Sets
11 Reps
@7.5
3
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
9 Reps
9 Reps
@7.5
@8
4
Kroc Row
3 Sets
7 Reps
@8.5
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7.5
@8
Day 6
1
Single Leg Press
2 Sets
1 Set
9 Reps
9 Reps
@8
@8.5
2
Seated Hamstring Curl
3 Sets
11 Reps
@7.5
3
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
9 Reps
9 Reps
@7.5
@8
4
Kroc Row
3 Sets
7 Reps
@8.5
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7.5
@8
Day 2
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
@8
@8
@8
2
Dumbbell Row
2 Sets
1 Set
8 Reps
8 Reps
@7.5
@8
3
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
@8
@8
@8
4
Seated Hamstring Curl
1 Set
2 Sets
12 Reps
12 Reps
@7
@7.5
5
Bayesian Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8
@9.5
Day 3
1
Single Leg Deadlift
1 Set
2 Sets
7 Reps
7 Reps
@8
@8.5
2
Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
3
Lat Pulldown (Single Arm)
2 Sets
1 Set
8 Reps
8 Reps
@8
@8.5
4
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
5
Skull Crusher
3 Sets
8 Reps
@8
Day 4
1
Single Leg Deadlift
1 Set
2 Sets
7 Reps
7 Reps
@8
@8.5
2
Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
3
Lat Pulldown (Single Arm)
2 Sets
1 Set
8 Reps
8 Reps
@8
@8.5
4
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
5
Skull Crusher
3 Sets
8 Reps
@8
Day 5
1
Single Leg Press
1 Set
2 Sets
8 Reps
8 Reps
@8
@8.5
2
Seated Hamstring Curl
1 Set
2 Sets
10 Reps
10 Reps
@7.5
@8
3
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@7.5
@8
4
Kroc Row
2 Sets
1 Set
7 Reps
7 Reps
@8.5
@9
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7.5
@8
Day 6
1
Single Leg Press
1 Set
2 Sets
8 Reps
8 Reps
@8
@8.5
2
Seated Hamstring Curl
1 Set
2 Sets
10 Reps
10 Reps
@7.5
@8
3
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@7.5
@8
4
Kroc Row
2 Sets
1 Set
7 Reps
7 Reps
@8.5
@9
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7.5
@8
Day 1
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
@8
@8
@8
2
Dumbbell Row
2 Sets
1 Set
8 Reps
8 Reps
@7.5
@8
3
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
@8
@8
@8
4
Seated Hamstring Curl
1 Set
2 Sets
12 Reps
12 Reps
@7
@7.5
5
Bayesian Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8
@9.5
Day 2
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
9 Reps
9 Reps
@8
@8
@8.5
2
Dumbbell Row
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7.5
@8
@8.5
3
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
10 Reps
9 Reps
9 Reps
@8
@8
@8.5
4
Seated Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7.5
@8
5
Bayesian Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8
@9.5
Day 1
1
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
10 Reps
9 Reps
@8
@8.5
2
Dumbbell Row
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7.5
@8
@8.5
3
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
10 Reps
9 Reps
9 Reps
@8
@8
@8.5
4
Seated Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7.5
@8
5
Bayesian Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8
@9.5
Day 4
1
Single Leg Deadlift
1 Set
1 Set
1 Set
7 Reps
7 Reps
8 Reps
@8
@8.5
@9
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
3
Lat Pulldown (Single Arm)
1 Set
2 Sets
8 Reps
8 Reps
@8
@8.5
4
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
5
Skull Crusher
1 Set
2 Sets
8 Reps
8 Reps
@8
@8.5
Day 3
1
Single Leg Deadlift
1 Set
1 Set
1 Set
7 Reps
7 Reps
8 Reps
@8
@8.5
@9
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
3
Lat Pulldown (Single Arm)
1 Set
2 Sets
8 Reps
8 Reps
@8
@8.5
4
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
5
Skull Crusher
2 Sets
1 Set
8 Reps
8 Reps
@8
@8.5
Day 5
1
Single Leg Press
2 Sets
1 Set
8 Reps
8 Reps
@8.5
@9
2
Seated Hamstring Curl
2 Sets
1 Set
10 Reps
12 Reps
@8
@8
3
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7.5
@8
@8.5
4
Kroc Row
1 Set
2 Sets
7 Reps
7 Reps
@8.5
@9
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7.5
@8
Day 6
1
Single Leg Press
1 Set
1 Set
1 Set
8 Reps
8 Reps
9 Reps
@8
@8.5
@9
2
Seated Hamstring Curl
2 Sets
1 Set
10 Reps
12 Reps
@8
@8
3
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7.5
@8
@8.5
4
Kroc Row
1 Set
2 Sets
7 Reps
7 Reps
@8.5
@9
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7.5
@8