logo
LUALPRP
by Jude K.
1 athletes joined
Program Description
Lower/Upper/Arms/Lower/Push/Pull/Rest Given I don’t know how someone can do push pull consecutively. Oh hell no. Plus it is summer and I have time. And I want to pass intermediate level. According to the father himself Mike Israetel if u got harry potter arms dedicate a day for them. So I did. Plus this is max frequency I went through all the muscles in my head. I did not put incline bench since i do not bench 225 yet so i was like fuck it more bench till i hit that.
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
120 minutes
Created
May 14, 2024 02:13
Last Edited
May 14, 2024 06:26
down_app
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
@8.5
2
Clean Deadlift
3 Sets
5 Reps
@8.5
3
Leg Curl
4 Sets
8 Reps
@9
4
Leg Extension
4 Sets
8 Reps
@9
5
Seated Calf Raise
4 Sets
8 Reps
@8.5
Day 2
1
Pull-Up (Weighted)
4 Sets
8 Reps
@8.5
2
Bench Press (Barbell)
3 Sets
5 Reps
@8.5
3
Barbell Row
3 Sets
5 Reps
@8.5
4
Dip (Weighted)
4 Sets
8 Reps
@9
Day 3
1
Bayesian Curl
4 Sets
12 Reps
@8.5
2
Skull Crusher
4 Sets
8 Reps
@8.5
3
Preacher Curl (Dumbbell)
4 Sets
8 Reps
@8.5
4
Tricep Extension (Dumbbell)
4 Sets
12 Reps
@8.5
5
Wrist Curls
4 Sets
12 Reps
@9
6
Reverse Wrist Curl (Dumbbell)
4 Sets
15 Reps
@9
Day 4
1
Hip Thrust (Barbell)
3 Sets
8 Reps
@8.5
2
Leg Press (45 Degrees)
3 Sets
8 Reps
@8.5
3
Leg Extension
4 Sets
12 Reps
@8.5
4
Leg Curl
4 Sets
12 Reps
@8.5
5
Standing Calf Raise
4 Sets
15 Reps
@8.5
Day 6
No exercises added to this day
Day 5
1
Bench Press (Dumbbell)
3 Sets
8 Reps
@8.5
2
Chest Fly (Cable)
3 Sets
12 Reps
@8.5
3
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
@8.5
4
Lateral Raise (Cable)
4 Sets
15 Reps
@8.5
5
Neck Curl
4 Sets
15 Reps
@8.5
6
Tricep Extension (Cable)
4 Sets
12 Reps
@8.5
Day 7
1
Lat Pulldown
3 Sets
8 Reps
@8.5
2
Seated Row (Cable)
3 Sets
8 Reps
@8.5
3
Back Extension
3 Sets
12 Reps
@8.5
4
Shrug (Dumbbell)
4 Sets
8 Reps
@8.5
5
Face Pull
4 Sets
12 Reps
@9
6
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@8.5
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
@8.5
2
Clean Deadlift
3 Sets
5 Reps
@8.5
3
Leg Curl
4 Sets
8 Reps
@9
4
Leg Extension
4 Sets
8 Reps
@9
5
Seated Calf Raise
4 Sets
8 Reps
@8.5
Day 2
1
Pull-Up (Weighted)
4 Sets
8 Reps
@8.5
2
Bench Press (Barbell)
3 Sets
5 Reps
@8.5
3
Barbell Row
3 Sets
5 Reps
@8.5
4
Dip (Weighted)
4 Sets
8 Reps
@9
Day 3
1
Bayesian Curl
4 Sets
12 Reps
@8.5
2
Skull Crusher
4 Sets
8 Reps
@8.5
3
Preacher Curl (Dumbbell)
4 Sets
8 Reps
@8.5
4
Tricep Extension (Dumbbell)
4 Sets
12 Reps
@8.5
5
Wrist Curls
4 Sets
12 Reps
@9
6
Reverse Wrist Curl (Dumbbell)
4 Sets
15 Reps
@9
Day 4
1
Hip Thrust (Barbell)
3 Sets
8 Reps
@8.5
2
Leg Press (45 Degrees)
3 Sets
8 Reps
@8.5
3
Leg Extension
4 Sets
12 Reps
@8.5
4
Leg Curl
4 Sets
12 Reps
@8.5
5
Standing Calf Raise
4 Sets
15 Reps
@8.5
Day 5
1
Bench Press (Dumbbell)
3 Sets
8 Reps
@8.5
2
Chest Fly (Cable)
3 Sets
12 Reps
@8.5
3
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
@8.5
4
Lateral Raise (Cable)
4 Sets
15 Reps
@8.5
5
Neck Curl
4 Sets
15 Reps
@8.5
6
Tricep Extension (Cable)
4 Sets
12 Reps
@8.5
Day 6
1
Lat Pulldown
3 Sets
8 Reps
@8.5
2
Seated Row (Cable)
3 Sets
8 Reps
@8.5
3
Back Extension
3 Sets
12 Reps
@8.5
4
Shrug (Dumbbell)
4 Sets
8 Reps
@8.5
5
Face Pull
4 Sets
12 Reps
@9
6
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@8.5
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
@8.5
2
Clean Deadlift
3 Sets
5 Reps
@8.5
3
Leg Curl
4 Sets
8 Reps
@9
4
Leg Extension
4 Sets
8 Reps
@9
5
Seated Calf Raise
4 Sets
8 Reps
@8.5
Day 2
1
Pull-Up (Weighted)
4 Sets
8 Reps
@8.5
2
Bench Press (Barbell)
3 Sets
5 Reps
@8.5
3
Barbell Row
3 Sets
5 Reps
@8.5
4
Dip (Weighted)
4 Sets
8 Reps
@9
Day 3
1
Bayesian Curl
4 Sets
12 Reps
@8.5
2
Skull Crusher
4 Sets
8 Reps
@8.5
3
Preacher Curl (Dumbbell)
4 Sets
8 Reps
@8.5
4
Tricep Extension (Dumbbell)
4 Sets
12 Reps
@8.5
5
Wrist Curls
4 Sets
12 Reps
@9
6
Reverse Wrist Curl (Dumbbell)
4 Sets
15 Reps
@9
Day 4
1
Hip Thrust (Barbell)
3 Sets
8 Reps
@8.5
2
Leg Press (45 Degrees)
3 Sets
8 Reps
@8.5
3
Leg Extension
4 Sets
12 Reps
@8.5
4
Leg Curl
4 Sets
12 Reps
@8.5
5
Standing Calf Raise
4 Sets
15 Reps
@8.5
Day 5
1
Bench Press (Dumbbell)
3 Sets
8 Reps
@8.5
2
Chest Fly (Cable)
3 Sets
12 Reps
@8.5
3
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
@8.5
4
Lateral Raise (Cable)
4 Sets
15 Reps
@8.5
5
Neck Curl
4 Sets
15 Reps
@8.5
6
Tricep Extension (Cable)
4 Sets
12 Reps
@8.5
Day 6
1
Lat Pulldown
3 Sets
8 Reps
@8.5
2
Seated Row (Cable)
3 Sets
8 Reps
@8.5
3
Back Extension
3 Sets
12 Reps
@8.5
4
Shrug (Dumbbell)
4 Sets
8 Reps
@8.5
5
Face Pull
4 Sets
12 Reps
@9
6
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@8.5
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
@8.5
2
Clean Deadlift
3 Sets
5 Reps
@8.5
3
Leg Curl
4 Sets
8 Reps
@9
4
Leg Extension
4 Sets
8 Reps
@9
5
Seated Calf Raise
4 Sets
8 Reps
@8.5
Day 2
1
Pull-Up (Weighted)
4 Sets
8 Reps
@8.5
2
Bench Press (Barbell)
3 Sets
5 Reps
@8.5
3
Barbell Row
3 Sets
5 Reps
@8.5
4
Dip (Weighted)
4 Sets
8 Reps
@9
Day 3
1
Bayesian Curl
4 Sets
12 Reps
@8.5
2
Skull Crusher
4 Sets
8 Reps
@8.5
3
Preacher Curl (Dumbbell)
4 Sets
8 Reps
@8.5
4
Tricep Extension (Dumbbell)
4 Sets
12 Reps
@8.5
5
Wrist Curls
4 Sets
12 Reps
@9
6
Reverse Wrist Curl (Dumbbell)
4 Sets
15 Reps
@9
Day 4
1
Hip Thrust (Barbell)
3 Sets
8 Reps
@8.5
2
Leg Press (45 Degrees)
3 Sets
8 Reps
@8.5
3
Leg Extension
4 Sets
12 Reps
@8.5
4
Leg Curl
4 Sets
12 Reps
@8.5
5
Standing Calf Raise
4 Sets
15 Reps
@8.5
Day 5
1
Bench Press (Dumbbell)
3 Sets
8 Reps
@8.5
2
Chest Fly (Cable)
3 Sets
12 Reps
@8.5
3
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
@8.5
4
Lateral Raise (Cable)
4 Sets
15 Reps
@8.5
5
Neck Curl
4 Sets
15 Reps
@8.5
6
Tricep Extension (Cable)
4 Sets
12 Reps
@8.5
Day 6
1
Lat Pulldown
3 Sets
8 Reps
@8.5
2
Seated Row (Cable)
3 Sets
8 Reps
@8.5
3
Back Extension
3 Sets
12 Reps
@8.5
4
Shrug (Dumbbell)
4 Sets
8 Reps
@8.5
5
Face Pull
4 Sets
12 Reps
@9
6
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@8.5
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
@8.5
2
Clean Deadlift
3 Sets
5 Reps
@8.5
3
Leg Curl
4 Sets
8 Reps
@9
4
Leg Extension
4 Sets
8 Reps
@9
5
Seated Calf Raise
4 Sets
8 Reps
@8.5
Day 2
1
Pull-Up (Weighted)
4 Sets
8 Reps
@8.5
2
Bench Press (Barbell)
3 Sets
5 Reps
@8.5
3
Barbell Row
3 Sets
5 Reps
@8.5
4
Dip (Weighted)
4 Sets
8 Reps
@9
Day 3
1
Bayesian Curl
4 Sets
12 Reps
@8.5
2
Skull Crusher
4 Sets
8 Reps
@8.5
3
Preacher Curl (Dumbbell)
4 Sets
8 Reps
@8.5
4
Tricep Extension (Dumbbell)
4 Sets
12 Reps
@8.5
5
Wrist Curls
4 Sets
12 Reps
@9
6
Reverse Wrist Curl (Dumbbell)
4 Sets
15 Reps
@9
Day 4
1
Hip Thrust (Barbell)
3 Sets
8 Reps
@8.5
2
Leg Press (45 Degrees)
3 Sets
8 Reps
@8.5
3
Leg Extension
4 Sets
12 Reps
@8.5
4
Leg Curl
4 Sets
12 Reps
@8.5
5
Standing Calf Raise
4 Sets
15 Reps
@8.5
Day 5
1
Bench Press (Dumbbell)
3 Sets
8 Reps
@8.5
2
Chest Fly (Cable)
3 Sets
12 Reps
@8.5
3
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
@8.5
4
Lateral Raise (Cable)
4 Sets
15 Reps
@8.5
5
Neck Curl
4 Sets
15 Reps
@8.5
6
Tricep Extension (Cable)
4 Sets
12 Reps
@8.5
Day 6
1
Lat Pulldown
3 Sets
8 Reps
@8.5
2
Seated Row (Cable)
3 Sets
8 Reps
@8.5
3
Back Extension
3 Sets
12 Reps
@8.5
4
Shrug (Dumbbell)
4 Sets
8 Reps
@8.5
5
Face Pull
4 Sets
12 Reps
@9
6
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@8.5
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
@8.5
2
Clean Deadlift
3 Sets
5 Reps
@8.5
3
Leg Curl
4 Sets
8 Reps
@9
4
Leg Extension
4 Sets
8 Reps
@9
5
Seated Calf Raise
4 Sets
8 Reps
@8.5
Day 2
1
Pull-Up (Weighted)
4 Sets
8 Reps
@8.5
2
Bench Press (Barbell)
3 Sets
5 Reps
@8.5
3
Barbell Row
3 Sets
5 Reps
@8.5
4
Dip (Weighted)
4 Sets
8 Reps
@9
Day 3
1
Bayesian Curl
4 Sets
12 Reps
@8.5
2
Skull Crusher
4 Sets
8 Reps
@8.5
3
Preacher Curl (Dumbbell)
4 Sets
8 Reps
@8.5
4
Tricep Extension (Dumbbell)
4 Sets
12 Reps
@8.5
5
Wrist Curls
4 Sets
12 Reps
@9
6
Reverse Wrist Curl (Dumbbell)
4 Sets
15 Reps
@9
Day 4
1
Hip Thrust (Barbell)
3 Sets
8 Reps
@8.5
2
Leg Press (45 Degrees)
3 Sets
8 Reps
@8.5
3
Leg Extension
4 Sets
12 Reps
@8.5
4
Leg Curl
4 Sets
12 Reps
@8.5
5
Standing Calf Raise
4 Sets
15 Reps
@8.5
Day 5
1
Bench Press (Dumbbell)
3 Sets
8 Reps
@8.5
2
Chest Fly (Cable)
3 Sets
12 Reps
@8.5
3
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
@8.5
4
Lateral Raise (Cable)
4 Sets
15 Reps
@8.5
5
Neck Curl
4 Sets
15 Reps
@8.5
6
Tricep Extension (Cable)
4 Sets
12 Reps
@8.5
Day 6
1
Lat Pulldown
3 Sets
8 Reps
@8.5
2
Seated Row (Cable)
3 Sets
8 Reps
@8.5
3
Back Extension
3 Sets
12 Reps
@8.5
4
Shrug (Dumbbell)
4 Sets
8 Reps
@8.5
5
Face Pull
4 Sets
12 Reps
@9
6
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@8.5
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
@8.5
2
Clean Deadlift
3 Sets
5 Reps
@8.5
3
Leg Curl
4 Sets
8 Reps
@9
4
Leg Extension
4 Sets
8 Reps
@9
5
Seated Calf Raise
4 Sets
8 Reps
@8.5
Day 2
1
Pull-Up (Weighted)
4 Sets
8 Reps
@8.5
2
Bench Press (Barbell)
3 Sets
5 Reps
@8.5
3
Barbell Row
3 Sets
5 Reps
@8.5
4
Dip (Weighted)
4 Sets
8 Reps
@9
Day 3
1
Bayesian Curl
4 Sets
12 Reps
@8.5
2
Skull Crusher
4 Sets
8 Reps
@8.5
3
Preacher Curl (Dumbbell)
4 Sets
8 Reps
@8.5
4
Tricep Extension (Dumbbell)
4 Sets
12 Reps
@8.5
5
Wrist Curls
4 Sets
12 Reps
@9
6
Reverse Wrist Curl (Dumbbell)
4 Sets
15 Reps
@9
Day 4
1
Hip Thrust (Barbell)
3 Sets
8 Reps
@8.5
2
Leg Press (45 Degrees)
3 Sets
8 Reps
@8.5
3
Leg Extension
4 Sets
12 Reps
@8.5
4
Leg Curl
4 Sets
12 Reps
@8.5
5
Standing Calf Raise
4 Sets
15 Reps
@8.5
Day 5
1
Bench Press (Dumbbell)
3 Sets
8 Reps
@8.5
2
Chest Fly (Cable)
3 Sets
12 Reps
@8.5
3
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
@8.5
4
Lateral Raise (Cable)
4 Sets
15 Reps
@8.5
5
Neck Curl
4 Sets
15 Reps
@8.5
6
Tricep Extension (Cable)
4 Sets
12 Reps
@8.5
Day 6
1
Lat Pulldown
3 Sets
8 Reps
@8.5
2
Seated Row (Cable)
3 Sets
8 Reps
@8.5
3
Back Extension
3 Sets
12 Reps
@8.5
4
Shrug (Dumbbell)
4 Sets
8 Reps
@8.5
5
Face Pull
4 Sets
12 Reps
@9
6
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@8.5
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
@8.5
2
Clean Deadlift
3 Sets
5 Reps
@8.5
3
Leg Curl
4 Sets
8 Reps
@9
4
Leg Extension
4 Sets
8 Reps
@9
5
Seated Calf Raise
4 Sets
8 Reps
@8.5
Day 2
1
Pull-Up (Weighted)
4 Sets
8 Reps
@8.5
2
Bench Press (Barbell)
3 Sets
5 Reps
@8.5
3
Barbell Row
3 Sets
5 Reps
@8.5
4
Dip (Weighted)
4 Sets
8 Reps
@9
Day 3
1
Bayesian Curl
4 Sets
12 Reps
@8.5
2
Skull Crusher
4 Sets
8 Reps
@8.5
3
Preacher Curl (Dumbbell)
4 Sets
8 Reps
@8.5
4
Tricep Extension (Dumbbell)
4 Sets
12 Reps
@8.5
5
Wrist Curls
4 Sets
12 Reps
@9
6
Reverse Wrist Curl (Dumbbell)
4 Sets
15 Reps
@9
Day 4
1
Hip Thrust (Barbell)
3 Sets
8 Reps
@8.5
2
Leg Press (45 Degrees)
3 Sets
8 Reps
@8.5
3
Leg Extension
4 Sets
12 Reps
@8.5
4
Leg Curl
4 Sets
12 Reps
@8.5
5
Standing Calf Raise
4 Sets
15 Reps
@8.5
Day 5
1
Bench Press (Dumbbell)
3 Sets
8 Reps
@8.5
2
Chest Fly (Cable)
3 Sets
12 Reps
@8.5
3
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
@8.5
4
Lateral Raise (Cable)
4 Sets
15 Reps
@8.5
5
Neck Curl
4 Sets
15 Reps
@8.5
6
Tricep Extension (Cable)
4 Sets
12 Reps
@8.5
Day 6
1
Lat Pulldown
3 Sets
8 Reps
@8.5
2
Seated Row (Cable)
3 Sets
8 Reps
@8.5
3
Back Extension
3 Sets
12 Reps
@8.5
4
Shrug (Dumbbell)
4 Sets
8 Reps
@8.5
5
Face Pull
4 Sets
12 Reps
@9
6
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@8.5
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
@8.5
2
Clean Deadlift
3 Sets
5 Reps
@8.5
3
Leg Curl
4 Sets
8 Reps
@9
4
Leg Extension
4 Sets
8 Reps
@9
5
Seated Calf Raise
4 Sets
8 Reps
@8.5
Day 2
1
Pull-Up (Weighted)
4 Sets
8 Reps
@8.5
2
Bench Press (Barbell)
3 Sets
5 Reps
@8.5
3
Barbell Row
3 Sets
5 Reps
@8.5
4
Dip (Weighted)
4 Sets
8 Reps
@9
Day 3
1
Bayesian Curl
4 Sets
12 Reps
@8.5
2
Skull Crusher
4 Sets
8 Reps
@8.5
3
Preacher Curl (Dumbbell)
4 Sets
8 Reps
@8.5
4
Tricep Extension (Dumbbell)
4 Sets
12 Reps
@8.5
5
Wrist Curls
4 Sets
12 Reps
@9
6
Reverse Wrist Curl (Dumbbell)
4 Sets
15 Reps
@9
Day 4
1
Hip Thrust (Barbell)
3 Sets
8 Reps
@8.5
2
Leg Press (45 Degrees)
3 Sets
8 Reps
@8.5
3
Leg Extension
4 Sets
12 Reps
@8.5
4
Leg Curl
4 Sets
12 Reps
@8.5
5
Standing Calf Raise
4 Sets
15 Reps
@8.5
Day 5
1
Bench Press (Dumbbell)
3 Sets
8 Reps
@8.5
2
Chest Fly (Cable)
3 Sets
12 Reps
@8.5
3
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
@8.5
4
Lateral Raise (Cable)
4 Sets
15 Reps
@8.5
5
Neck Curl
4 Sets
15 Reps
@8.5
6
Tricep Extension (Cable)
4 Sets
12 Reps
@8.5
Day 6
1
Lat Pulldown
3 Sets
8 Reps
@8.5
2
Seated Row (Cable)
3 Sets
8 Reps
@8.5
3
Back Extension
3 Sets
12 Reps
@8.5
4
Shrug (Dumbbell)
4 Sets
8 Reps
@8.5
5
Face Pull
4 Sets
12 Reps
@9
6
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@8.5
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
@8.5
2
Clean Deadlift
3 Sets
5 Reps
@8.5
3
Leg Curl
4 Sets
8 Reps
@9
4
Leg Extension
4 Sets
8 Reps
@9
5
Seated Calf Raise
4 Sets
8 Reps
@8.5
Day 2
1
Pull-Up (Weighted)
4 Sets
8 Reps
@8.5
2
Bench Press (Barbell)
3 Sets
5 Reps
@8.5
3
Barbell Row
3 Sets
5 Reps
@8.5
4
Dip (Weighted)
4 Sets
8 Reps
@9
Day 3
1
Bayesian Curl
4 Sets
12 Reps
@8.5
2
Skull Crusher
4 Sets
8 Reps
@8.5
3
Preacher Curl (Dumbbell)
4 Sets
8 Reps
@8.5
4
Tricep Extension (Dumbbell)
4 Sets
12 Reps
@8.5
5
Wrist Curls
4 Sets
12 Reps
@9
6
Reverse Wrist Curl (Dumbbell)
4 Sets
15 Reps
@9
Day 4
1
Hip Thrust (Barbell)
3 Sets
8 Reps
@8.5
2
Leg Press (45 Degrees)
3 Sets
8 Reps
@8.5
3
Leg Extension
4 Sets
12 Reps
@8.5
4
Leg Curl
4 Sets
12 Reps
@8.5
5
Standing Calf Raise
4 Sets
15 Reps
@8.5
Day 5
1
Bench Press (Dumbbell)
3 Sets
8 Reps
@8.5
2
Chest Fly (Cable)
3 Sets
12 Reps
@8.5
3
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
@8.5
4
Lateral Raise (Cable)
4 Sets
15 Reps
@8.5
5
Neck Curl
4 Sets
15 Reps
@8.5
6
Tricep Extension (Cable)
4 Sets
12 Reps
@8.5
Day 6
1
Lat Pulldown
3 Sets
8 Reps
@8.5
2
Seated Row (Cable)
3 Sets
8 Reps
@8.5
3
Back Extension
3 Sets
12 Reps
@8.5
4
Shrug (Dumbbell)
4 Sets
8 Reps
@8.5
5
Face Pull
4 Sets
12 Reps
@9
6
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@8.5
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
@8.5
2
Clean Deadlift
3 Sets
5 Reps
@8.5
3
Leg Curl
4 Sets
8 Reps
@9
4
Leg Extension
4 Sets
8 Reps
@9
5
Seated Calf Raise
4 Sets
8 Reps
@8.5
Day 2
1
Pull-Up (Weighted)
4 Sets
8 Reps
@8.5
2
Bench Press (Barbell)
3 Sets
5 Reps
@8.5
3
Barbell Row
3 Sets
5 Reps
@8.5
4
Dip (Weighted)
4 Sets
8 Reps
@9
Day 3
1
Bayesian Curl
4 Sets
12 Reps
@8.5
2
Skull Crusher
4 Sets
8 Reps
@8.5
3
Preacher Curl (Dumbbell)
4 Sets
8 Reps
@8.5
4
Tricep Extension (Dumbbell)
4 Sets
12 Reps
@8.5
5
Wrist Curls
4 Sets
12 Reps
@9
6
Reverse Wrist Curl (Dumbbell)
4 Sets
15 Reps
@9
Day 4
1
Hip Thrust (Barbell)
3 Sets
8 Reps
@8.5
2
Leg Press (45 Degrees)
3 Sets
8 Reps
@8.5
3
Leg Extension
4 Sets
12 Reps
@8.5
4
Leg Curl
4 Sets
12 Reps
@8.5
5
Standing Calf Raise
4 Sets
15 Reps
@8.5
Day 5
1
Bench Press (Dumbbell)
3 Sets
8 Reps
@8.5
2
Chest Fly (Cable)
3 Sets
12 Reps
@8.5
3
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
@8.5
4
Lateral Raise (Cable)
4 Sets
15 Reps
@8.5
5
Neck Curl
4 Sets
15 Reps
@8.5
6
Tricep Extension (Cable)
4 Sets
12 Reps
@8.5
Day 6
1
Lat Pulldown
3 Sets
8 Reps
@8.5
2
Seated Row (Cable)
3 Sets
8 Reps
@8.5
3
Back Extension
3 Sets
12 Reps
@8.5
4
Shrug (Dumbbell)
4 Sets
8 Reps
@8.5
5
Face Pull
4 Sets
12 Reps
@9
6
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@8.5
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
@8.5
2
Clean Deadlift
3 Sets
5 Reps
@8.5
3
Leg Curl
4 Sets
8 Reps
@9
4
Leg Extension
4 Sets
8 Reps
@9
5
Seated Calf Raise
4 Sets
8 Reps
@8.5
Day 2
1
Pull-Up (Weighted)
4 Sets
8 Reps
@8.5
2
Bench Press (Barbell)
3 Sets
5 Reps
@8.5
3
Barbell Row
3 Sets
5 Reps
@8.5
4
Dip (Weighted)
4 Sets
8 Reps
@9
Day 3
1
Bayesian Curl
4 Sets
12 Reps
@8.5
2
Skull Crusher
4 Sets
8 Reps
@8.5
3
Preacher Curl (Dumbbell)
4 Sets
8 Reps
@8.5
4
Tricep Extension (Dumbbell)
4 Sets
12 Reps
@8.5
5
Wrist Curls
4 Sets
12 Reps
@9
6
Reverse Wrist Curl (Dumbbell)
4 Sets
15 Reps
@9
Day 4
1
Hip Thrust (Barbell)
3 Sets
8 Reps
@8.5
2
Leg Press (45 Degrees)
3 Sets
8 Reps
@8.5
3
Leg Extension
4 Sets
12 Reps
@8.5
4
Leg Curl
4 Sets
12 Reps
@8.5
5
Standing Calf Raise
4 Sets
15 Reps
@8.5
Day 5
1
Bench Press (Dumbbell)
3 Sets
8 Reps
@8.5
2
Chest Fly (Cable)
3 Sets
12 Reps
@8.5
3
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
@8.5
4
Lateral Raise (Cable)
4 Sets
15 Reps
@8.5
5
Neck Curl
4 Sets
15 Reps
@8.5
6
Tricep Extension (Cable)
4 Sets
12 Reps
@8.5
Day 6
1
Lat Pulldown
3 Sets
8 Reps
@8.5
2
Seated Row (Cable)
3 Sets
8 Reps
@8.5
3
Back Extension
3 Sets
12 Reps
@8.5
4
Shrug (Dumbbell)
4 Sets
8 Reps
@8.5
5
Face Pull
4 Sets
12 Reps
@9
6
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@8.5