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Leo's amazing split
by SUPLFT
1 athletes joined
Program Description
Build muscle and enjoy lifting at the gym
Program Overview
Level
Novice, Intermediate
Goal
Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
May 20, 2024 08:24
Last Edited
May 21, 2024 11:52
down_app
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
12 Reps
60%
2
Pec Deck (Machine)
4 Sets
10 Reps
@7
3
Bench Press (Dumbbell)
3 Sets
8 Reps
@8
4
Incline Chest Fly (Dumbbell)
2 Sets
15 Reps
@8.5
5
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@9
Day 3
1
Deadlift (Barbell)
2 Sets
1 Set
5 Reps
4 Reps
65%
70%
2
Lat Pulldown
4 Sets
1 Set
12 Reps
12 Reps
@7.5
@8
3
T-Bar Row
2 Sets
1 Set
10 Reps
5 Reps
@8
@9
4
Seated Row (Cable)
4 Sets
12 Reps
@7.5
5
Bent Over Row (Dumbbell)
4 Sets
10 Reps
@7.5
6
Farmer's Walk (Weighted)
1 Set
AMRAP
@10
Day 2
1
Leg Press (45 Degrees)
2 Sets
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
50%
60%
70%
75%
2
Leg Extension
3 Sets
1 Set
10 Reps
10 Reps
@7.5
@8
3
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
5 Reps
50%
60%
70%
4
Leg Curl
4 Sets
12 Reps
@8
5
Hip Thrust (Barbell)
3 Sets
10 Reps
@6.5
Day 4
1
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
2
Face Pull
3 Sets
12 Reps
@9.5
3
Overhead Press (Machine)
3 Sets
10 Reps
@7.5
4
Arnold Press
1 Set
2 Sets
15 Reps
12 Reps
@8
@7
5
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
6
Bicep Curl (Cable)
1 Set
2 Sets
15 Reps
12 Reps
@8.5
@7
7
Tricep Extension (Cable)
3 Sets
15 Reps
@8
8
Wrist Curls
2 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
4 Sets
12 Reps
60%
2
Pec Deck (Machine)
4 Sets
10 Reps
@7
3
Bench Press (Dumbbell)
3 Sets
8 Reps
@8
4
Incline Chest Fly (Dumbbell)
2 Sets
15 Reps
@8.5
5
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@9
Day 2
1
Leg Press (45 Degrees)
2 Sets
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
50%
60%
70%
75%
2
Leg Extension
3 Sets
1 Set
10 Reps
10 Reps
@7.5
@8
3
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
5 Reps
50%
60%
70%
4
Leg Curl
4 Sets
12 Reps
@8
5
Hip Thrust (Barbell)
3 Sets
10 Reps
@6.5
Day 3
1
Deadlift (Barbell)
2 Sets
1 Set
5 Reps
4 Reps
65%
70%
2
Lat Pulldown
4 Sets
1 Set
12 Reps
12 Reps
@7.5
@8
3
T-Bar Row
2 Sets
1 Set
10 Reps
5 Reps
@8
@9
4
Seated Row (Cable)
4 Sets
12 Reps
@7.5
5
Bent Over Row (Dumbbell)
4 Sets
10 Reps
@7.5
6
Farmer's Walk (Weighted)
1 Set
AMRAP
@10
Day 4
1
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
2
Face Pull
3 Sets
12 Reps
@9.5
3
Overhead Press (Machine)
3 Sets
10 Reps
@7.5
4
Arnold Press
1 Set
2 Sets
15 Reps
12 Reps
@8
@7
5
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
6
Bicep Curl (Cable)
1 Set
2 Sets
15 Reps
12 Reps
@8.5
@7
7
Tricep Extension (Cable)
3 Sets
15 Reps
@8
8
Wrist Curls
2 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
4 Sets
12 Reps
60%
2
Pec Deck (Machine)
4 Sets
10 Reps
@7
3
Bench Press (Dumbbell)
3 Sets
8 Reps
@8
4
Incline Chest Fly (Dumbbell)
2 Sets
15 Reps
@8.5
5
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@9
Day 2
1
Leg Press (45 Degrees)
2 Sets
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
50%
60%
70%
75%
2
Leg Extension
3 Sets
1 Set
10 Reps
10 Reps
@7.5
@8
3
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
5 Reps
50%
60%
70%
4
Leg Curl
4 Sets
12 Reps
@8
5
Hip Thrust (Barbell)
3 Sets
10 Reps
@6.5
Day 3
1
Deadlift (Barbell)
2 Sets
1 Set
5 Reps
4 Reps
65%
70%
2
Lat Pulldown
4 Sets
1 Set
12 Reps
12 Reps
@7.5
@8
3
T-Bar Row
2 Sets
1 Set
10 Reps
5 Reps
@8
@9
4
Seated Row (Cable)
4 Sets
12 Reps
@7.5
5
Bent Over Row (Dumbbell)
4 Sets
10 Reps
@7.5
6
Farmer's Walk (Weighted)
1 Set
AMRAP
@10
Day 4
1
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
2
Face Pull
3 Sets
12 Reps
@9.5
3
Overhead Press (Machine)
3 Sets
10 Reps
@7.5
4
Arnold Press
1 Set
2 Sets
15 Reps
12 Reps
@8
@7
5
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
6
Bicep Curl (Cable)
1 Set
2 Sets
15 Reps
12 Reps
@8.5
@7
7
Tricep Extension (Cable)
3 Sets
15 Reps
@8
8
Wrist Curls
2 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
4 Sets
12 Reps
60%
2
Pec Deck (Machine)
4 Sets
10 Reps
@7
3
Bench Press (Dumbbell)
3 Sets
8 Reps
@8
4
Incline Chest Fly (Dumbbell)
2 Sets
15 Reps
@8.5
5
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@9
Day 2
1
Leg Press (45 Degrees)
2 Sets
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
50%
60%
70%
75%
2
Leg Extension
3 Sets
1 Set
10 Reps
10 Reps
@7.5
@8
3
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
5 Reps
50%
60%
70%
4
Leg Curl
4 Sets
12 Reps
@8
5
Hip Thrust (Barbell)
3 Sets
10 Reps
@6.5
Day 3
1
Deadlift (Barbell)
2 Sets
1 Set
5 Reps
4 Reps
65%
70%
2
Lat Pulldown
4 Sets
1 Set
12 Reps
12 Reps
@7.5
@8
3
T-Bar Row
2 Sets
1 Set
10 Reps
5 Reps
@8
@9
4
Seated Row (Cable)
4 Sets
12 Reps
@7.5
5
Bent Over Row (Dumbbell)
4 Sets
10 Reps
@7.5
6
Farmer's Walk (Weighted)
1 Set
AMRAP
@10
Day 4
1
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
2
Face Pull
3 Sets
12 Reps
@9.5
3
Overhead Press (Machine)
3 Sets
10 Reps
@7.5
4
Arnold Press
1 Set
2 Sets
15 Reps
12 Reps
@8
@7
5
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
6
Bicep Curl (Cable)
1 Set
2 Sets
15 Reps
12 Reps
@8.5
@7
7
Tricep Extension (Cable)
3 Sets
15 Reps
@8
8
Wrist Curls
2 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
4 Sets
12 Reps
60%
2
Pec Deck (Machine)
4 Sets
10 Reps
@7
3
Bench Press (Dumbbell)
3 Sets
8 Reps
@8
4
Incline Chest Fly (Dumbbell)
2 Sets
15 Reps
@8.5
5
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@9
Day 2
1
Leg Press (45 Degrees)
2 Sets
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
50%
60%
70%
75%
2
Leg Extension
3 Sets
1 Set
10 Reps
10 Reps
@7.5
@8
3
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
5 Reps
50%
60%
70%
4
Leg Curl
4 Sets
12 Reps
@8
5
Hip Thrust (Barbell)
3 Sets
10 Reps
@6.5
Day 3
1
Deadlift (Barbell)
2 Sets
1 Set
5 Reps
4 Reps
65%
70%
2
Lat Pulldown
4 Sets
1 Set
12 Reps
12 Reps
@7.5
@8
3
T-Bar Row
2 Sets
1 Set
10 Reps
5 Reps
@8
@9
4
Seated Row (Cable)
4 Sets
12 Reps
@7.5
5
Bent Over Row (Dumbbell)
4 Sets
10 Reps
@7.5
6
Farmer's Walk (Weighted)
1 Set
AMRAP
@10
Day 4
1
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
2
Face Pull
3 Sets
12 Reps
@9.5
3
Overhead Press (Machine)
3 Sets
10 Reps
@7.5
4
Arnold Press
1 Set
2 Sets
15 Reps
12 Reps
@8
@7
5
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
6
Bicep Curl (Cable)
1 Set
2 Sets
15 Reps
12 Reps
@8.5
@7
7
Tricep Extension (Cable)
3 Sets
15 Reps
@8
8
Wrist Curls
2 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
4 Sets
12 Reps
60%
2
Pec Deck (Machine)
4 Sets
10 Reps
@7
3
Bench Press (Dumbbell)
3 Sets
8 Reps
@8
4
Incline Chest Fly (Dumbbell)
2 Sets
15 Reps
@8.5
5
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@9
Day 2
1
Leg Press (45 Degrees)
2 Sets
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
50%
60%
70%
75%
2
Leg Extension
3 Sets
1 Set
10 Reps
10 Reps
@7.5
@8
3
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
5 Reps
50%
60%
70%
4
Leg Curl
4 Sets
12 Reps
@8
5
Hip Thrust (Barbell)
3 Sets
10 Reps
@6.5
Day 3
1
Deadlift (Barbell)
2 Sets
1 Set
5 Reps
4 Reps
65%
70%
2
Lat Pulldown
4 Sets
1 Set
12 Reps
12 Reps
@7.5
@8
3
T-Bar Row
2 Sets
1 Set
10 Reps
5 Reps
@8
@9
4
Seated Row (Cable)
4 Sets
12 Reps
@7.5
5
Bent Over Row (Dumbbell)
4 Sets
10 Reps
@7.5
6
Farmer's Walk (Weighted)
1 Set
AMRAP
@10
Day 4
1
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
2
Face Pull
3 Sets
12 Reps
@9.5
3
Overhead Press (Machine)
3 Sets
10 Reps
@7.5
4
Arnold Press
1 Set
2 Sets
15 Reps
12 Reps
@8
@7
5
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
6
Bicep Curl (Cable)
1 Set
2 Sets
15 Reps
12 Reps
@8.5
@7
7
Tricep Extension (Cable)
3 Sets
15 Reps
@8
8
Wrist Curls
2 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
4 Sets
12 Reps
60%
2
Pec Deck (Machine)
4 Sets
10 Reps
@7
3
Bench Press (Dumbbell)
3 Sets
8 Reps
@8
4
Incline Chest Fly (Dumbbell)
2 Sets
15 Reps
@8.5
5
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@9
Day 2
1
Leg Press (45 Degrees)
2 Sets
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
50%
60%
70%
75%
2
Leg Extension
3 Sets
1 Set
10 Reps
10 Reps
@7.5
@8
3
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
5 Reps
50%
60%
70%
4
Leg Curl
4 Sets
12 Reps
@8
5
Hip Thrust (Barbell)
3 Sets
10 Reps
@6.5
Day 3
1
Deadlift (Barbell)
2 Sets
1 Set
5 Reps
4 Reps
65%
70%
2
Lat Pulldown
4 Sets
1 Set
12 Reps
12 Reps
@7.5
@8
3
T-Bar Row
2 Sets
1 Set
10 Reps
5 Reps
@8
@9
4
Seated Row (Cable)
4 Sets
12 Reps
@7.5
5
Bent Over Row (Dumbbell)
4 Sets
10 Reps
@7.5
6
Farmer's Walk (Weighted)
1 Set
AMRAP
@10
Day 4
1
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
2
Face Pull
3 Sets
12 Reps
@9.5
3
Overhead Press (Machine)
3 Sets
10 Reps
@7.5
4
Arnold Press
1 Set
2 Sets
15 Reps
12 Reps
@8
@7
5
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
6
Bicep Curl (Cable)
1 Set
2 Sets
15 Reps
12 Reps
@8.5
@7
7
Tricep Extension (Cable)
3 Sets
15 Reps
@8
8
Wrist Curls
2 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
4 Sets
12 Reps
60%
2
Pec Deck (Machine)
4 Sets
10 Reps
@7
3
Bench Press (Dumbbell)
3 Sets
8 Reps
@8
4
Incline Chest Fly (Dumbbell)
2 Sets
15 Reps
@8.5
5
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@9
Day 2
1
Leg Press (45 Degrees)
2 Sets
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
50%
60%
70%
75%
2
Leg Extension
3 Sets
1 Set
10 Reps
10 Reps
@7.5
@8
3
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
5 Reps
50%
60%
70%
4
Leg Curl
4 Sets
12 Reps
@8
5
Hip Thrust (Barbell)
3 Sets
10 Reps
@6.5
Day 3
1
Deadlift (Barbell)
2 Sets
1 Set
5 Reps
4 Reps
65%
70%
2
Lat Pulldown
4 Sets
1 Set
12 Reps
12 Reps
@7.5
@8
3
T-Bar Row
2 Sets
1 Set
10 Reps
5 Reps
@8
@9
4
Seated Row (Cable)
4 Sets
12 Reps
@7.5
5
Bent Over Row (Dumbbell)
4 Sets
10 Reps
@7.5
6
Farmer's Walk (Weighted)
1 Set
AMRAP
@10
Day 4
1
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
2
Face Pull
3 Sets
12 Reps
@9.5
3
Overhead Press (Machine)
3 Sets
10 Reps
@7.5
4
Arnold Press
1 Set
2 Sets
15 Reps
12 Reps
@8
@7
5
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
6
Bicep Curl (Cable)
1 Set
2 Sets
15 Reps
12 Reps
@8.5
@7
7
Tricep Extension (Cable)
3 Sets
15 Reps
@8
8
Wrist Curls
2 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
4 Sets
12 Reps
60%
2
Pec Deck (Machine)
4 Sets
10 Reps
@7
3
Bench Press (Dumbbell)
3 Sets
8 Reps
@8
4
Incline Chest Fly (Dumbbell)
2 Sets
15 Reps
@8.5
5
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@9
Day 2
1
Leg Press (45 Degrees)
2 Sets
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
50%
60%
70%
75%
2
Leg Extension
3 Sets
1 Set
10 Reps
10 Reps
@7.5
@8
3
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
5 Reps
50%
60%
70%
4
Leg Curl
4 Sets
12 Reps
@8
5
Hip Thrust (Barbell)
3 Sets
10 Reps
@6.5
Day 3
1
Deadlift (Barbell)
2 Sets
1 Set
5 Reps
4 Reps
65%
70%
2
Lat Pulldown
4 Sets
1 Set
12 Reps
12 Reps
@7.5
@8
3
T-Bar Row
2 Sets
1 Set
10 Reps
5 Reps
@8
@9
4
Seated Row (Cable)
4 Sets
12 Reps
@7.5
5
Bent Over Row (Dumbbell)
4 Sets
10 Reps
@7.5
6
Farmer's Walk (Weighted)
1 Set
AMRAP
@10
Day 4
1
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
2
Face Pull
3 Sets
12 Reps
@9.5
3
Overhead Press (Machine)
3 Sets
10 Reps
@7.5
4
Arnold Press
1 Set
2 Sets
15 Reps
12 Reps
@8
@7
5
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
6
Bicep Curl (Cable)
1 Set
2 Sets
15 Reps
12 Reps
@8.5
@7
7
Tricep Extension (Cable)
3 Sets
15 Reps
@8
8
Wrist Curls
2 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
4 Sets
12 Reps
60%
2
Pec Deck (Machine)
4 Sets
10 Reps
@7
3
Bench Press (Dumbbell)
3 Sets
8 Reps
@8
4
Incline Chest Fly (Dumbbell)
2 Sets
15 Reps
@8.5
5
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@9
Day 2
1
Leg Press (45 Degrees)
2 Sets
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
50%
60%
70%
75%
2
Leg Extension
3 Sets
1 Set
10 Reps
10 Reps
@7.5
@8
3
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
5 Reps
50%
60%
70%
4
Leg Curl
4 Sets
12 Reps
@8
5
Hip Thrust (Barbell)
3 Sets
10 Reps
@6.5
Day 3
1
Deadlift (Barbell)
2 Sets
1 Set
5 Reps
4 Reps
65%
70%
2
Lat Pulldown
4 Sets
1 Set
12 Reps
12 Reps
@7.5
@8
3
T-Bar Row
2 Sets
1 Set
10 Reps
5 Reps
@8
@9
4
Seated Row (Cable)
4 Sets
12 Reps
@7.5
5
Bent Over Row (Dumbbell)
4 Sets
10 Reps
@7.5
6
Farmer's Walk (Weighted)
1 Set
AMRAP
@10
Day 4
1
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
2
Face Pull
3 Sets
12 Reps
@9.5
3
Overhead Press (Machine)
3 Sets
10 Reps
@7.5
4
Arnold Press
1 Set
2 Sets
15 Reps
12 Reps
@8
@7
5
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
6
Bicep Curl (Cable)
1 Set
2 Sets
15 Reps
12 Reps
@8.5
@7
7
Tricep Extension (Cable)
3 Sets
15 Reps
@8
8
Wrist Curls
2 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
4 Sets
12 Reps
60%
2
Pec Deck (Machine)
4 Sets
10 Reps
@7
3
Bench Press (Dumbbell)
3 Sets
8 Reps
@8
4
Incline Chest Fly (Dumbbell)
2 Sets
15 Reps
@8.5
5
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@9
Day 2
1
Leg Press (45 Degrees)
2 Sets
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
50%
60%
70%
75%
2
Leg Extension
3 Sets
1 Set
10 Reps
10 Reps
@7.5
@8
3
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
5 Reps
50%
60%
70%
4
Leg Curl
4 Sets
12 Reps
@8
5
Hip Thrust (Barbell)
3 Sets
10 Reps
@6.5
Day 3
1
Deadlift (Barbell)
2 Sets
1 Set
5 Reps
4 Reps
65%
70%
2
Lat Pulldown
4 Sets
1 Set
12 Reps
12 Reps
@7.5
@8
3
T-Bar Row
2 Sets
1 Set
10 Reps
5 Reps
@8
@9
4
Seated Row (Cable)
4 Sets
12 Reps
@7.5
5
Bent Over Row (Dumbbell)
4 Sets
10 Reps
@7.5
6
Farmer's Walk (Weighted)
1 Set
AMRAP
@10
Day 4
1
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
2
Face Pull
3 Sets
12 Reps
@9.5
3
Overhead Press (Machine)
3 Sets
10 Reps
@7.5
4
Arnold Press
1 Set
2 Sets
15 Reps
12 Reps
@8
@7
5
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
6
Bicep Curl (Cable)
1 Set
2 Sets
15 Reps
12 Reps
@8.5
@7
7
Tricep Extension (Cable)
3 Sets
15 Reps
@8
8
Wrist Curls
2 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
4 Sets
12 Reps
60%
2
Pec Deck (Machine)
4 Sets
10 Reps
@7
3
Bench Press (Dumbbell)
3 Sets
8 Reps
@8
4
Incline Chest Fly (Dumbbell)
2 Sets
15 Reps
@8.5
5
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@9
Day 2
1
Leg Press (45 Degrees)
2 Sets
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
50%
60%
70%
75%
2
Leg Extension
3 Sets
1 Set
10 Reps
10 Reps
@7.5
@8
3
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
5 Reps
50%
60%
70%
4
Leg Curl
4 Sets
12 Reps
@8
5
Hip Thrust (Barbell)
3 Sets
10 Reps
@6.5
Day 3
1
Deadlift (Barbell)
2 Sets
1 Set
5 Reps
4 Reps
65%
70%
2
Lat Pulldown
4 Sets
1 Set
12 Reps
12 Reps
@7.5
@8
3
T-Bar Row
2 Sets
1 Set
10 Reps
5 Reps
@8
@9
4
Seated Row (Cable)
4 Sets
12 Reps
@7.5
5
Bent Over Row (Dumbbell)
4 Sets
10 Reps
@7.5
6
Farmer's Walk (Weighted)
1 Set
AMRAP
@10
Day 4
1
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
2
Face Pull
3 Sets
12 Reps
@9.5
3
Overhead Press (Machine)
3 Sets
10 Reps
@7.5
4
Arnold Press
1 Set
2 Sets
15 Reps
12 Reps
@8
@7
5
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
6
Bicep Curl (Cable)
1 Set
2 Sets
15 Reps
12 Reps
@8.5
@7
7
Tricep Extension (Cable)
3 Sets
15 Reps
@8
8
Wrist Curls
2 Sets
AMRAP
@10