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Lif, laf, lift - 6 day PPL
by Cam
2 athletes joined
Program Description
Get swole to use ya pole
Program Overview
Level
Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
70 minutes
Created
Feb 11, 2024 10:49
Last Edited
May 07, 2024 10:38
down_app
Week 1
1 / 10 Weeks
Day 1
1
Chest Press (Machine)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@10
3
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
@8
4
Dip (Bodyweight)
3 Sets
15 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
6 Reps
@10
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@8
Day 2
1
Lat Pulldown (Single Arm)
3 Sets
8 Reps
@8
2
Chin-Up (Bodyweight)
1 Set
5 Reps
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Chin-Up (Bodyweight)
1 Set
5
Single Arm Iso Row
3 Sets
6 Reps
@10
6
Chin-Up (Bodyweight)
1 Set
7
Face Pull
3 Sets
15 Reps
@8
8
Chin-Up (Bodyweight)
1 Set
9
Hammer Curl
3 Sets
6 Reps
@10
10
Chin-Up (Bodyweight)
1 Set
11
Preacher Curl (Barbell)
3 Sets
10 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@10
2
Bench Press (Barbell)
3 Sets
8 Reps
@8
3
Shoulder Press (Machine)
1 Set
6 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
5
Rear Delt Fly (Machine)
3 Sets
10 Reps
@8
6
Lateral Raise (Cable)
3 Sets
6 Reps
@8
Day 5
1
Seated Row (Cable)
3 Sets
10 Reps
@8
2
Pull-Up (Bodyweight)
1 Set
5 Reps
3
Lat Pulldown
3 Sets
15 Reps
@8
4
Pull-Up (Bodyweight)
1 Set
5 Reps
5
Bent Over Row (Barbell)
3 Sets
6 Reps
@10
6
Pull-Up (Bodyweight)
1 Set
5 Reps
7
Hammer Curl
3 Sets
15 Reps
@8
8
Pull-Up (Bodyweight)
1 Set
5 Reps
9
Preacher Curl (Barbell)
3 Sets
6 Reps
@10
10
Bicep Curl (Cable)
1 Set
10 Reps
@8
Day 3
1
Hack Squat
3 Sets
8 Reps
@8
2
Deadlift (Barbell)
3 Sets
5 Reps
3
Leg Extension
3 Sets
10 Reps
@8
4
Seated Hamstring Curl
3 Sets
10 Reps
@8
5
Pendulum Squat
3 Sets
8 Reps
@10
6
Standing Calf Raise
3 Sets
10 Reps
@10
Day 6
1
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@8
2
Squat (Barbell)
3 Sets
6 Reps
@8
4A
Leg Extension
3 Sets
20 Reps
@8
4B
Leg Press
3 Sets
20 Reps
@8
5A
Seated Hamstring Curl
3 Sets
20 Reps
@8
5B
Stiff Leg Deadlift (Dumbbell)
3 Sets
20 Reps
@8
6
Hip Thrust (Barbell)
3 Sets
15 Reps
@8
Day 1
1
Chest Press (Machine)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@10
3
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
@8
4
Dip (Bodyweight)
3 Sets
15 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
6 Reps
@10
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@8
Day 2
1
Lat Pulldown (Single Arm)
3 Sets
8 Reps
@8
2
Chin-Up (Bodyweight)
1 Set
5 Reps
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Chin-Up (Bodyweight)
1 Set
5
Single Arm Iso Row
3 Sets
6 Reps
@10
6
Chin-Up (Bodyweight)
1 Set
7
Face Pull
3 Sets
15 Reps
@8
8
Chin-Up (Bodyweight)
1 Set
9
Hammer Curl
3 Sets
6 Reps
@10
10
Chin-Up (Bodyweight)
1 Set
11
Preacher Curl (Barbell)
3 Sets
10 Reps
@8
Day 3
1
Hack Squat
3 Sets
8 Reps
@8
2
Leg Extension
3 Sets
10 Reps
@8
3
Seated Hamstring Curl
3 Sets
10 Reps
@8
4
Pendulum Squat
3 Sets
8 Reps
@10
5
Standing Calf Raise
3 Sets
10 Reps
@10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@10
2
Bench Press (Barbell)
3 Sets
8 Reps
@8
3
Shoulder Press (Machine)
1 Set
6 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
5
Rear Delt Fly (Machine)
3 Sets
10 Reps
@8
6
Lateral Raise (Cable)
3 Sets
6 Reps
@8
Day 5
1
Seated Row (Cable)
3 Sets
10 Reps
@8
2
Pull-Up (Bodyweight)
1 Set
5 Reps
3
Lat Pulldown
3 Sets
15 Reps
@8
4
Pull-Up (Bodyweight)
1 Set
5 Reps
5
Bent Over Row (Barbell)
3 Sets
6 Reps
@10
6
Pull-Up (Bodyweight)
1 Set
5 Reps
7
Hammer Curl
3 Sets
15 Reps
@8
8
Pull-Up (Bodyweight)
1 Set
5 Reps
9
Preacher Curl (Barbell)
3 Sets
6 Reps
@10
10
Bicep Curl (Cable)
1 Set
10 Reps
@8
Day 6
2A
Leg Extension
3 Sets
20 Reps
@8
2B
Leg Press
3 Sets
20 Reps
@8
3A
Seated Hamstring Curl
3 Sets
20 Reps
@8
3B
Stiff Leg Deadlift (Dumbbell)
3 Sets
20 Reps
@8
4
Pendulum Squat
3 Sets
15 Reps
@8
5
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@8
6
Hip Thrust (Barbell)
3 Sets
15 Reps
@8
Day 7
1
Chest Press (Machine)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@10
3
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
@8
4
Dip (Bodyweight)
3 Sets
15 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
6 Reps
@10
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@8
Day 8
1
Lat Pulldown (Single Arm)
3 Sets
8 Reps
@8
2
Chin-Up (Bodyweight)
1 Set
5 Reps
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Chin-Up (Bodyweight)
1 Set
5
Single Arm Iso Row
3 Sets
6 Reps
@10
6
Chin-Up (Bodyweight)
1 Set
7
Face Pull
3 Sets
15 Reps
@8
8
Chin-Up (Bodyweight)
1 Set
9
Hammer Curl
3 Sets
6 Reps
@10
10
Chin-Up (Bodyweight)
1 Set
11
Preacher Curl (Barbell)
3 Sets
10 Reps
@8
Day 9
1
Hack Squat
3 Sets
8 Reps
@8
2
Deadlift (Barbell)
3 Sets
5 Reps
3
Leg Extension
3 Sets
10 Reps
@8
4
Seated Hamstring Curl
3 Sets
10 Reps
@8
5
Pendulum Squat
3 Sets
8 Reps
@10
6
Standing Calf Raise
3 Sets
10 Reps
@10
Day 10
1
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@10
2
Bench Press (Barbell)
3 Sets
8 Reps
@8
3
Shoulder Press (Machine)
1 Set
6 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
5
Rear Delt Fly (Machine)
3 Sets
10 Reps
@8
6
Lateral Raise (Cable)
3 Sets
6 Reps
@8
Day 11
1
Seated Row (Cable)
3 Sets
10 Reps
@8
2
Pull-Up (Bodyweight)
1 Set
5 Reps
3
Lat Pulldown
3 Sets
15 Reps
@8
4
Pull-Up (Bodyweight)
1 Set
5 Reps
5
Bent Over Row (Barbell)
3 Sets
6 Reps
@10
6
Pull-Up (Bodyweight)
1 Set
5 Reps
7
Hammer Curl
3 Sets
15 Reps
@8
8
Pull-Up (Bodyweight)
1 Set
5 Reps
9
Preacher Curl (Barbell)
3 Sets
6 Reps
@10
10
Bicep Curl (Cable)
1 Set
10 Reps
@8
Day 12
1
Squat (Barbell)
3 Sets
6 Reps
@8
3A
Leg Extension
3 Sets
20 Reps
@8
3B
Leg Press
3 Sets
20 Reps
@8
4A
Seated Hamstring Curl
3 Sets
20 Reps
@8
4B
Stiff Leg Deadlift (Dumbbell)
3 Sets
20 Reps
@8
5
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@8
6
Hip Thrust (Barbell)
3 Sets
15 Reps
@8
Day 1
1
Chest Press (Machine)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@10
3
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
@8
4
Dip (Bodyweight)
3 Sets
15 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
6 Reps
@10
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@8
Day 2
1
Hack Squat
3 Sets
8 Reps
@8
2
Leg Extension
3 Sets
10 Reps
@8
3
Seated Hamstring Curl
3 Sets
10 Reps
@8
4
Pendulum Squat
3 Sets
8 Reps
@10
5
Standing Calf Raise
3 Sets
10 Reps
@10
Day 3
1
Lat Pulldown (Single Arm)
3 Sets
8 Reps
@8
2
Chin-Up (Bodyweight)
1 Set
5 Reps
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Chin-Up (Bodyweight)
1 Set
5
Single Arm Iso Row
3 Sets
6 Reps
@10
6
Chin-Up (Bodyweight)
1 Set
7
Face Pull
3 Sets
15 Reps
@8
8
Chin-Up (Bodyweight)
1 Set
9
Hammer Curl
3 Sets
6 Reps
@10
10
Chin-Up (Bodyweight)
1 Set
11
Preacher Curl (Barbell)
3 Sets
10 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@10
2
Bench Press (Barbell)
3 Sets
8 Reps
@8
3
Shoulder Press (Machine)
1 Set
6 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
5
Rear Delt Fly (Machine)
3 Sets
10 Reps
@8
6
Lateral Raise (Cable)
3 Sets
6 Reps
@8
Day 5
2A
Leg Extension
3 Sets
20 Reps
@8
2B
Leg Press
3 Sets
20 Reps
@8
3A
Seated Hamstring Curl
3 Sets
20 Reps
@8
3B
Stiff Leg Deadlift (Dumbbell)
3 Sets
20 Reps
@8
4
Pendulum Squat
3 Sets
15 Reps
@8
5
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@8
6
Hip Thrust (Barbell)
3 Sets
15 Reps
@8
Day 6
1
Seated Row (Cable)
3 Sets
10 Reps
@8
2
Pull-Up (Bodyweight)
1 Set
5 Reps
3
Lat Pulldown
3 Sets
15 Reps
@8
4
Pull-Up (Bodyweight)
1 Set
5 Reps
5
Bent Over Row (Barbell)
3 Sets
6 Reps
@10
6
Pull-Up (Bodyweight)
1 Set
5 Reps
7
Hammer Curl
3 Sets
15 Reps
@8
8
Pull-Up (Bodyweight)
1 Set
5 Reps
9
Preacher Curl (Barbell)
3 Sets
6 Reps
@10
10
Bicep Curl (Cable)
1 Set
10 Reps
@8
Day 1
1
Chest Press (Machine)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@10
3
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
@8
4
Dip (Bodyweight)
3 Sets
15 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
6 Reps
@10
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@8
Day 2
1
Hack Squat
3 Sets
8 Reps
@8
2
Leg Extension
3 Sets
10 Reps
@8
3
Seated Hamstring Curl
3 Sets
10 Reps
@8
4
Pendulum Squat
3 Sets
8 Reps
@10
5
Standing Calf Raise
3 Sets
10 Reps
@10
Day 3
1
Lat Pulldown (Single Arm)
3 Sets
8 Reps
@8
2
Chin-Up (Bodyweight)
1 Set
5 Reps
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Chin-Up (Bodyweight)
1 Set
5
Single Arm Iso Row
3 Sets
6 Reps
@10
6
Chin-Up (Bodyweight)
1 Set
7
Face Pull
3 Sets
15 Reps
@8
8
Chin-Up (Bodyweight)
1 Set
9
Hammer Curl
3 Sets
6 Reps
@10
10
Chin-Up (Bodyweight)
1 Set
11
Preacher Curl (Barbell)
3 Sets
10 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@10
2
Bench Press (Barbell)
3 Sets
8 Reps
@8
3
Shoulder Press (Machine)
1 Set
6 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
5
Rear Delt Fly (Machine)
3 Sets
10 Reps
@8
6
Lateral Raise (Cable)
3 Sets
6 Reps
@8
Day 5
2A
Leg Extension
3 Sets
20 Reps
@8
2B
Leg Press
3 Sets
20 Reps
@8
3A
Seated Hamstring Curl
3 Sets
20 Reps
@8
3B
Stiff Leg Deadlift (Dumbbell)
3 Sets
20 Reps
@8
4
Pendulum Squat
3 Sets
15 Reps
@8
5
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@8
6
Hip Thrust (Barbell)
3 Sets
15 Reps
@8
Day 6
1
Seated Row (Cable)
3 Sets
10 Reps
@8
2
Pull-Up (Bodyweight)
1 Set
5 Reps
3
Lat Pulldown
3 Sets
15 Reps
@8
4
Pull-Up (Bodyweight)
1 Set
5 Reps
5
Bent Over Row (Barbell)
3 Sets
6 Reps
@10
6
Pull-Up (Bodyweight)
1 Set
5 Reps
7
Hammer Curl
3 Sets
15 Reps
@8
8
Pull-Up (Bodyweight)
1 Set
5 Reps
9
Preacher Curl (Barbell)
3 Sets
6 Reps
@10
10
Bicep Curl (Cable)
1 Set
10 Reps
@8
Day 1
1
Chest Press (Machine)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@10
3
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
@8
4
Dip (Bodyweight)
3 Sets
15 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
6 Reps
@10
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@8
Day 2
1
Hack Squat
3 Sets
8 Reps
@8
2
Leg Extension
3 Sets
10 Reps
@8
3
Seated Hamstring Curl
3 Sets
10 Reps
@8
4
Pendulum Squat
3 Sets
8 Reps
@10
5
Standing Calf Raise
3 Sets
10 Reps
@10
Day 3
1
Lat Pulldown (Single Arm)
3 Sets
8 Reps
@8
2
Chin-Up (Bodyweight)
1 Set
5 Reps
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Chin-Up (Bodyweight)
1 Set
5
Single Arm Iso Row
3 Sets
6 Reps
@10
6
Chin-Up (Bodyweight)
1 Set
7
Face Pull
3 Sets
15 Reps
@8
8
Chin-Up (Bodyweight)
1 Set
9
Hammer Curl
3 Sets
6 Reps
@10
10
Chin-Up (Bodyweight)
1 Set
11
Preacher Curl (Barbell)
3 Sets
10 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@10
2
Bench Press (Barbell)
3 Sets
8 Reps
@8
3
Shoulder Press (Machine)
1 Set
6 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
5
Rear Delt Fly (Machine)
3 Sets
10 Reps
@8
6
Lateral Raise (Cable)
3 Sets
6 Reps
@8
Day 5
2A
Leg Extension
3 Sets
20 Reps
@8
2B
Leg Press
3 Sets
20 Reps
@8
3A
Seated Hamstring Curl
3 Sets
20 Reps
@8
3B
Stiff Leg Deadlift (Dumbbell)
3 Sets
20 Reps
@8
4
Pendulum Squat
3 Sets
15 Reps
@8
5
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@8
6
Hip Thrust (Barbell)
3 Sets
15 Reps
@8
Day 6
1
Seated Row (Cable)
3 Sets
10 Reps
@8
2
Pull-Up (Bodyweight)
1 Set
5 Reps
3
Lat Pulldown
3 Sets
15 Reps
@8
4
Pull-Up (Bodyweight)
1 Set
5 Reps
5
Bent Over Row (Barbell)
3 Sets
6 Reps
@10
6
Pull-Up (Bodyweight)
1 Set
5 Reps
7
Hammer Curl
3 Sets
15 Reps
@8
8
Pull-Up (Bodyweight)
1 Set
5 Reps
9
Preacher Curl (Barbell)
3 Sets
6 Reps
@10
10
Bicep Curl (Cable)
1 Set
10 Reps
@8
Day 1
1
Chest Press (Machine)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@10
3
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
@8
4
Dip (Bodyweight)
3 Sets
15 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
6 Reps
@10
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@8
Day 2
1
Hack Squat
3 Sets
8 Reps
@8
2
Leg Extension
3 Sets
10 Reps
@8
3
Seated Hamstring Curl
3 Sets
10 Reps
@8
4
Pendulum Squat
3 Sets
8 Reps
@10
5
Standing Calf Raise
3 Sets
10 Reps
@10
Day 3
1
Lat Pulldown (Single Arm)
3 Sets
8 Reps
@8
2
Chin-Up (Bodyweight)
1 Set
5 Reps
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Chin-Up (Bodyweight)
1 Set
5
Single Arm Iso Row
3 Sets
6 Reps
@10
6
Chin-Up (Bodyweight)
1 Set
7
Face Pull
3 Sets
15 Reps
@8
8
Chin-Up (Bodyweight)
1 Set
9
Hammer Curl
3 Sets
6 Reps
@10
10
Chin-Up (Bodyweight)
1 Set
11
Preacher Curl (Barbell)
3 Sets
10 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@10
2
Bench Press (Barbell)
3 Sets
8 Reps
@8
3
Shoulder Press (Machine)
1 Set
6 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
5
Rear Delt Fly (Machine)
3 Sets
10 Reps
@8
6
Lateral Raise (Cable)
3 Sets
6 Reps
@8
Day 5
2A
Leg Extension
3 Sets
20 Reps
@8
2B
Leg Press
3 Sets
20 Reps
@8
3A
Seated Hamstring Curl
3 Sets
20 Reps
@8
3B
Stiff Leg Deadlift (Dumbbell)
3 Sets
20 Reps
@8
4
Pendulum Squat
3 Sets
15 Reps
@8
5
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@8
6
Hip Thrust (Barbell)
3 Sets
15 Reps
@8
Day 6
1
Seated Row (Cable)
3 Sets
10 Reps
@8
2
Pull-Up (Bodyweight)
1 Set
5 Reps
3
Lat Pulldown
3 Sets
15 Reps
@8
4
Pull-Up (Bodyweight)
1 Set
5 Reps
5
Bent Over Row (Barbell)
3 Sets
6 Reps
@10
6
Pull-Up (Bodyweight)
1 Set
5 Reps
7
Hammer Curl
3 Sets
15 Reps
@8
8
Pull-Up (Bodyweight)
1 Set
5 Reps
9
Preacher Curl (Barbell)
3 Sets
6 Reps
@10
10
Bicep Curl (Cable)
1 Set
10 Reps
@8
Day 1
1
Chest Press (Machine)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@10
3
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
@8
4
Dip (Bodyweight)
3 Sets
15 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
6 Reps
@10
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@8
Day 2
1
Hack Squat
3 Sets
8 Reps
@8
2
Leg Extension
3 Sets
10 Reps
@8
3
Seated Hamstring Curl
3 Sets
10 Reps
@8
4
Pendulum Squat
3 Sets
8 Reps
@10
5
Standing Calf Raise
3 Sets
10 Reps
@10
Day 3
1
Lat Pulldown (Single Arm)
3 Sets
8 Reps
@8
2
Chin-Up (Bodyweight)
1 Set
5 Reps
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Chin-Up (Bodyweight)
1 Set
5
Single Arm Iso Row
3 Sets
6 Reps
@10
6
Chin-Up (Bodyweight)
1 Set
7
Face Pull
3 Sets
15 Reps
@8
8
Chin-Up (Bodyweight)
1 Set
9
Hammer Curl
3 Sets
6 Reps
@10
10
Chin-Up (Bodyweight)
1 Set
11
Preacher Curl (Barbell)
3 Sets
10 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@10
2
Bench Press (Barbell)
3 Sets
8 Reps
@8
3
Shoulder Press (Machine)
1 Set
6 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
5
Rear Delt Fly (Machine)
3 Sets
10 Reps
@8
6
Lateral Raise (Cable)
3 Sets
6 Reps
@8
Day 5
2A
Leg Extension
3 Sets
20 Reps
@8
2B
Leg Press
3 Sets
20 Reps
@8
3A
Seated Hamstring Curl
3 Sets
20 Reps
@8
3B
Stiff Leg Deadlift (Dumbbell)
3 Sets
20 Reps
@8
4
Pendulum Squat
3 Sets
15 Reps
@8
5
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@8
6
Hip Thrust (Barbell)
3 Sets
15 Reps
@8
Day 6
1
Seated Row (Cable)
3 Sets
10 Reps
@8
2
Pull-Up (Bodyweight)
1 Set
5 Reps
3
Lat Pulldown
3 Sets
15 Reps
@8
4
Pull-Up (Bodyweight)
1 Set
5 Reps
5
Bent Over Row (Barbell)
3 Sets
6 Reps
@10
6
Pull-Up (Bodyweight)
1 Set
5 Reps
7
Hammer Curl
3 Sets
15 Reps
@8
8
Pull-Up (Bodyweight)
1 Set
5 Reps
9
Preacher Curl (Barbell)
3 Sets
6 Reps
@10
10
Bicep Curl (Cable)
1 Set
10 Reps
@8
Day 1
1
Chest Press (Machine)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@10
3
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
@8
4
Dip (Bodyweight)
3 Sets
15 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
6 Reps
@10
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@8
Day 2
1
Hack Squat
3 Sets
8 Reps
@8
2
Leg Extension
3 Sets
10 Reps
@8
3
Seated Hamstring Curl
3 Sets
10 Reps
@8
4
Pendulum Squat
3 Sets
8 Reps
@10
5
Standing Calf Raise
3 Sets
10 Reps
@10
Day 3
1
Lat Pulldown (Single Arm)
3 Sets
8 Reps
@8
2
Chin-Up (Bodyweight)
1 Set
5 Reps
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Chin-Up (Bodyweight)
1 Set
5
Single Arm Iso Row
3 Sets
6 Reps
@10
6
Chin-Up (Bodyweight)
1 Set
7
Face Pull
3 Sets
15 Reps
@8
8
Chin-Up (Bodyweight)
1 Set
9
Hammer Curl
3 Sets
6 Reps
@10
10
Chin-Up (Bodyweight)
1 Set
11
Preacher Curl (Barbell)
3 Sets
10 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@10
2
Bench Press (Barbell)
3 Sets
8 Reps
@8
3
Shoulder Press (Machine)
1 Set
6 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
5
Rear Delt Fly (Machine)
3 Sets
10 Reps
@8
6
Lateral Raise (Cable)
3 Sets
6 Reps
@8
Day 5
2A
Leg Extension
3 Sets
20 Reps
@8
2B
Leg Press
3 Sets
20 Reps
@8
3A
Seated Hamstring Curl
3 Sets
20 Reps
@8
3B
Stiff Leg Deadlift (Dumbbell)
3 Sets
20 Reps
@8
4
Pendulum Squat
3 Sets
15 Reps
@8
5
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@8
6
Hip Thrust (Barbell)
3 Sets
15 Reps
@8
Day 6
1
Seated Row (Cable)
3 Sets
10 Reps
@8
2
Pull-Up (Bodyweight)
1 Set
5 Reps
3
Lat Pulldown
3 Sets
15 Reps
@8
4
Pull-Up (Bodyweight)
1 Set
5 Reps
5
Bent Over Row (Barbell)
3 Sets
6 Reps
@10
6
Pull-Up (Bodyweight)
1 Set
5 Reps
7
Hammer Curl
3 Sets
15 Reps
@8
8
Pull-Up (Bodyweight)
1 Set
5 Reps
9
Preacher Curl (Barbell)
3 Sets
6 Reps
@10
10
Bicep Curl (Cable)
1 Set
10 Reps
@8
Day 1
1
Chest Press (Machine)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@10
3
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
@8
4
Dip (Bodyweight)
3 Sets
15 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
6 Reps
@10
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@8
Day 2
1
Hack Squat
3 Sets
8 Reps
@8
2
Leg Extension
3 Sets
10 Reps
@8
3
Seated Hamstring Curl
3 Sets
10 Reps
@8
4
Pendulum Squat
3 Sets
8 Reps
@10
5
Standing Calf Raise
3 Sets
10 Reps
@10
Day 3
1
Lat Pulldown (Single Arm)
3 Sets
8 Reps
@8
2
Chin-Up (Bodyweight)
1 Set
5 Reps
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Chin-Up (Bodyweight)
1 Set
5
Single Arm Iso Row
3 Sets
6 Reps
@10
6
Chin-Up (Bodyweight)
1 Set
7
Face Pull
3 Sets
15 Reps
@8
8
Chin-Up (Bodyweight)
1 Set
9
Hammer Curl
3 Sets
6 Reps
@10
10
Chin-Up (Bodyweight)
1 Set
11
Preacher Curl (Barbell)
3 Sets
10 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@10
2
Bench Press (Barbell)
3 Sets
8 Reps
@8
3
Shoulder Press (Machine)
1 Set
6 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
5
Rear Delt Fly (Machine)
3 Sets
10 Reps
@8
6
Lateral Raise (Cable)
3 Sets
6 Reps
@8
Day 5
2A
Leg Extension
3 Sets
20 Reps
@8
2B
Leg Press
3 Sets
20 Reps
@8
3A
Seated Hamstring Curl
3 Sets
20 Reps
@8
3B
Stiff Leg Deadlift (Dumbbell)
3 Sets
20 Reps
@8
4
Pendulum Squat
3 Sets
15 Reps
@8
5
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@8
6
Hip Thrust (Barbell)
3 Sets
15 Reps
@8
Day 6
1
Seated Row (Cable)
3 Sets
10 Reps
@8
2
Pull-Up (Bodyweight)
1 Set
5 Reps
3
Lat Pulldown
3 Sets
15 Reps
@8
4
Pull-Up (Bodyweight)
1 Set
5 Reps
5
Bent Over Row (Barbell)
3 Sets
6 Reps
@10
6
Pull-Up (Bodyweight)
1 Set
5 Reps
7
Hammer Curl
3 Sets
15 Reps
@8
8
Pull-Up (Bodyweight)
1 Set
5 Reps
9
Preacher Curl (Barbell)
3 Sets
6 Reps
@10
10
Bicep Curl (Cable)
1 Set
10 Reps
@8
Day 1
1
Chest Press (Machine)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@10
3
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
@8
4
Dip (Bodyweight)
3 Sets
15 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
6 Reps
@10
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@8
Day 2
1
Hack Squat
3 Sets
8 Reps
@8
2
Leg Extension
3 Sets
10 Reps
@8
3
Seated Hamstring Curl
3 Sets
10 Reps
@8
4
Pendulum Squat
3 Sets
8 Reps
@10
5
Standing Calf Raise
3 Sets
10 Reps
@10
Day 3
1
Lat Pulldown (Single Arm)
3 Sets
8 Reps
@8
2
Chin-Up (Bodyweight)
1 Set
5 Reps
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Chin-Up (Bodyweight)
1 Set
5
Single Arm Iso Row
3 Sets
6 Reps
@10
6
Chin-Up (Bodyweight)
1 Set
7
Face Pull
3 Sets
15 Reps
@8
8
Chin-Up (Bodyweight)
1 Set
9
Hammer Curl
3 Sets
6 Reps
@10
10
Chin-Up (Bodyweight)
1 Set
11
Preacher Curl (Barbell)
3 Sets
10 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@10
2
Bench Press (Barbell)
3 Sets
8 Reps
@8
3
Shoulder Press (Machine)
1 Set
6 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
5
Rear Delt Fly (Machine)
3 Sets
10 Reps
@8
6
Lateral Raise (Cable)
3 Sets
6 Reps
@8
Day 5
2A
Leg Extension
3 Sets
20 Reps
@8
2B
Leg Press
3 Sets
20 Reps
@8
3A
Seated Hamstring Curl
3 Sets
20 Reps
@8
3B
Stiff Leg Deadlift (Dumbbell)
3 Sets
20 Reps
@8
4
Pendulum Squat
3 Sets
15 Reps
@8
5
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@8
6
Hip Thrust (Barbell)
3 Sets
15 Reps
@8
Day 6
1
Seated Row (Cable)
3 Sets
10 Reps
@8
2
Pull-Up (Bodyweight)
1 Set
5 Reps
3
Lat Pulldown
3 Sets
15 Reps
@8
4
Pull-Up (Bodyweight)
1 Set
5 Reps
5
Bent Over Row (Barbell)
3 Sets
6 Reps
@10
6
Pull-Up (Bodyweight)
1 Set
5 Reps
7
Hammer Curl
3 Sets
15 Reps
@8
8
Pull-Up (Bodyweight)
1 Set
5 Reps
9
Preacher Curl (Barbell)
3 Sets
6 Reps
@10
10
Bicep Curl (Cable)
1 Set
10 Reps
@8