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MARTYR
by Montana K.
3 athletes joined
Program Description
Upper/Lower Gentleman Split with an upper body emphasis. This program utilizes super sets to save time and to ensure adequate volume and frequency for muscle groups. The use of super sets and giant sets will also target "floater" muscle groups like the neck, calves, and abs. This program will have you in the gym 4 days a week. It is intended to be ran with a day of rest in between each day with the only exception being the 3rd and 4th day which will be back to back. Build a body of hulking mass and DIE praising the Lord with that blessed body. Psalms 18:34-45 - "He teaches my hands to make war, So that my arms can bend a bow of bronze. You have also given me the shield of Your salvation; Your right hand has held me up, Your gentleness has made me great. You enlarged my path under me, So my feet did not slip."
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Feb 14, 2024 11:26
Last Edited
May 16, 2024 02:39
down_app
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
3-6 Reps
6-8 Reps
2A
Pullover (Dumbbell)
4 Sets
6-10 Reps
3
Overhead Press (Barbell)
3 Sets
6-10 Reps
4A
Neck Curl
4 Sets
12-20 Reps
5
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
6A
Knee Raise (Captain's Chair)
3 Sets
12 Reps
7
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
8A
Bicep Curl (Barbell)
4 Sets
6 Reps
Day 2
1
JM Press
1 Set
Day 3
1
Deadlift (Barbell)
3 Sets
1-6 Reps
2A
Bench Press (Close Grip)
3 Sets
4-10 Reps
3A
Face Pull
4 Sets
12-20 Reps
4
Pull-Up (Weighted)
4 Sets
5-10 Reps
5A
Squat (Paused)
3 Sets
6-10 Reps
6
Pinwheel Curl
4 Sets
6-12 Reps
7A
Reverse Wrist Curl (Barbell)
4 Sets
6-10 Reps
8
Seated Hamstring Curl
3 Sets
8-12 Reps
9A
Leg Extension
3 Sets
10-15 Reps
10A
Seated Calf Raise
4 Sets
10-15 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
1 Set
3-6 Reps
6-8 Reps
2A
Pullover (Dumbbell)
4 Sets
6-10 Reps
3A
Preacher Curl (Barbell)
4 Sets
6-12 Reps
4
Overhead Press (Barbell)
4 Sets
5-10 Reps
5A
Pinwheel Curl
4 Sets
6-12 Reps
6A
Neck Curl
4 Sets
12-20 Reps
7
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
8A
Wrist Curls
4 Sets
6-10 Reps
9
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
10A
Knee Raise (Captain's Chair)
3 Sets
12-20 Reps
Day 5
1
Squat (Barbell)
4 Sets
3-8 Reps
2A
Face Pull
4 Sets
12-20 Reps
3
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
4A
Seated Calf Raise
4 Sets
10-15 Reps
5
Pull-Up (Weighted)
4 Sets
5-10 Reps
6A
Reverse Wrist Curl (Barbell)
4 Sets
6-10 Reps
7
Farmer's Walk (Weighted)
3 Sets
Day 2
1
Deadlift (Barbell)
3 Sets
1-6 Reps
@9
2A
Bench Press (Close Grip)
4 Sets
4-10 Reps
@9-10
3A
Face Pull
4 Sets
12-20 Reps
@10
4
Pull-Up (Weighted)
4 Sets
5-10 Reps
@9.5
5A
Squat (Paused)
3 Sets
6-10 Reps
@9
6
Pinwheel Curl
4 Sets
6-12 Reps
@9.5
7A
Reverse Wrist Curl (Barbell)
4 Sets
6-10 Reps
@9.5
8
Seated Hamstring Curl
3 Sets
8-12 Reps
@10
9A
Leg Extension
3 Sets
10-15 Reps
@10
10A
Seated Calf Raise
4 Sets
10-15 Reps
@10
Day 3
1
Bench Press (Barbell)
3 Sets
1 Set
3-6 Reps
6-8 Reps
@9
@10
2A
Pullover (Dumbbell)
4 Sets
6-10 Reps
@9.5
3A
Preacher Curl (Barbell)
4 Sets
6-12 Reps
@10
4
Overhead Press (Barbell)
4 Sets
5-10 Reps
@10
5A
Pinwheel Curl
4 Sets
6-12 Reps
@10
6A
Neck Curl
4 Sets
12-20 Reps
@9.5
7
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
@9.5
8A
Wrist Curls
4 Sets
6-10 Reps
@10
9
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@10
10A
Knee Raise (Captain's Chair)
3 Sets
12-20 Reps
@10
Day 4
1
Squat (Barbell)
4 Sets
3-8 Reps
@9
2A
Face Pull
4 Sets
12-20 Reps
@10
3
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@9
4A
Seated Calf Raise
4 Sets
10-15 Reps
@10
5
Pull-Up (Weighted)
4 Sets
5-10 Reps
@9.5
6A
Reverse Wrist Curl (Barbell)
4 Sets
6-10 Reps
@10
7
Leg Extension
3 Sets
8-15 Reps
@10
8A
Seated Hamstring Curl
3 Sets
8-12 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
3-6 Reps
6-8 Reps
2A
Pullover (Dumbbell)
4 Sets
6-10 Reps
3
Overhead Press (Barbell)
3 Sets
6-10 Reps
4A
Neck Curl
4 Sets
12-20 Reps
5
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
6A
Knee Raise (Captain's Chair)
3 Sets
12 Reps
7
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
8A
Bicep Curl (Barbell)
4 Sets
6 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
1-6 Reps
@9
2A
Bench Press (Close Grip)
4 Sets
4-10 Reps
@9-10
3A
Face Pull
4 Sets
12-20 Reps
@10
4
Pull-Up (Weighted)
4 Sets
5-10 Reps
@9.5
5A
Squat (Paused)
3 Sets
6-10 Reps
@9
6
Pinwheel Curl
4 Sets
6-12 Reps
@9.5
7A
Reverse Wrist Curl (Barbell)
4 Sets
6-10 Reps
@9.5
8
Seated Hamstring Curl
3 Sets
8-12 Reps
@10
9A
Leg Extension
3 Sets
10-15 Reps
@10
10A
Seated Calf Raise
4 Sets
10-15 Reps
@10
Day 3
1
Bench Press (Barbell)
3 Sets
1 Set
3-6 Reps
6-8 Reps
@9
@10
2A
Pullover (Dumbbell)
4 Sets
6-10 Reps
@9.5
3A
Preacher Curl (Barbell)
4 Sets
6-12 Reps
@10
4
Overhead Press (Barbell)
4 Sets
5-10 Reps
@10
5A
Pinwheel Curl
4 Sets
6-12 Reps
@10
6A
Neck Curl
4 Sets
12-20 Reps
@9.5
7
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
@9.5
8A
Wrist Curls
4 Sets
6-10 Reps
@10
9
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@10
10A
Knee Raise (Captain's Chair)
3 Sets
12-20 Reps
@10
Day 4
1
Squat (Barbell)
4 Sets
3-8 Reps
@9
2A
Face Pull
4 Sets
12-20 Reps
@10
3
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@9
4A
Seated Calf Raise
4 Sets
10-15 Reps
@10
5
Pull-Up (Weighted)
4 Sets
5-10 Reps
@9.5
6A
Reverse Wrist Curl (Barbell)
4 Sets
6-10 Reps
@10
7
Leg Extension
3 Sets
8-15 Reps
@10
8A
Seated Hamstring Curl
3 Sets
8-12 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
3-6 Reps
6-8 Reps
2A
Pullover (Dumbbell)
4 Sets
6-10 Reps
3
Overhead Press (Barbell)
3 Sets
6-10 Reps
4A
Neck Curl
4 Sets
12-20 Reps
5
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
6A
Knee Raise (Captain's Chair)
3 Sets
12 Reps
7
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
8A
Bicep Curl (Barbell)
4 Sets
6 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
1-6 Reps
@9
2A
Bench Press (Close Grip)
4 Sets
4-10 Reps
@9-10
3A
Face Pull
4 Sets
12-20 Reps
@10
4
Pull-Up (Weighted)
4 Sets
5-10 Reps
@9.5
5A
Squat (Paused)
3 Sets
6-10 Reps
@9
6
Pinwheel Curl
4 Sets
6-12 Reps
@9.5
7A
Reverse Wrist Curl (Barbell)
4 Sets
6-10 Reps
@9.5
8
Seated Hamstring Curl
3 Sets
8-12 Reps
@10
9A
Leg Extension
3 Sets
10-15 Reps
@10
10A
Seated Calf Raise
4 Sets
10-15 Reps
@10
Day 3
1
Bench Press (Barbell)
3 Sets
1 Set
3-6 Reps
6-8 Reps
@9
@10
2A
Pullover (Dumbbell)
4 Sets
6-10 Reps
@9.5
3A
Preacher Curl (Barbell)
4 Sets
6-12 Reps
@10
4
Overhead Press (Barbell)
4 Sets
5-10 Reps
@10
5A
Pinwheel Curl
4 Sets
6-12 Reps
@10
6A
Neck Curl
4 Sets
12-20 Reps
@9.5
7
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
@9.5
8A
Wrist Curls
4 Sets
6-10 Reps
@10
9
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@10
10A
Knee Raise (Captain's Chair)
3 Sets
12-20 Reps
@10
Day 4
1
Squat (Barbell)
4 Sets
3-8 Reps
@9
2A
Face Pull
4 Sets
12-20 Reps
@10
3
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@9
4A
Seated Calf Raise
4 Sets
10-15 Reps
@10
5
Pull-Up (Weighted)
4 Sets
5-10 Reps
@9.5
6A
Reverse Wrist Curl (Barbell)
4 Sets
6-10 Reps
@10
7
Leg Extension
3 Sets
8-15 Reps
@10
8A
Seated Hamstring Curl
3 Sets
8-12 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
3-6 Reps
6-8 Reps
2A
Pullover (Dumbbell)
4 Sets
6-10 Reps
3
Overhead Press (Barbell)
3 Sets
6-10 Reps
4A
Neck Curl
4 Sets
12-20 Reps
5
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
6A
Knee Raise (Captain's Chair)
3 Sets
12 Reps
7
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
8A
Bicep Curl (Barbell)
4 Sets
6 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
3-6 Reps
6-8 Reps
@9-9.5
@9.5-10
2A
Pullover (Dumbbell)
4 Sets
6-10 Reps
@9.5
3A
Lateral Raise (Dumbbell)
4 Sets
12-20 Reps
@10
4
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9.5
5A
Neck Curl
4 Sets
12-20 Reps
@10
6
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9.5
7A
Knee Raise (Captain's Chair)
3 Sets
12 Reps
@10
8
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
@10
9A
Bicep Curl (Barbell)
4 Sets
6 Reps
@10
Day 2
1
Deadlift (Barbell)
3 Sets
1-6 Reps
@9
2A
Bench Press (Close Grip)
4 Sets
4-10 Reps
@9-10
3A
Face Pull
4 Sets
12-20 Reps
@10
4
Pull-Up (Weighted)
4 Sets
5-10 Reps
@9.5
5A
Squat (Paused)
3 Sets
6-10 Reps
@9
6
Pinwheel Curl
4 Sets
6-12 Reps
@9.5
7A
Reverse Wrist Curl (Barbell)
4 Sets
6-10 Reps
@9.5
8
Seated Hamstring Curl
3 Sets
8-12 Reps
@10
9A
Leg Extension
3 Sets
10-15 Reps
@10
10A
Seated Calf Raise
4 Sets
10-15 Reps
@10
Day 3
1
Bench Press (Barbell)
3 Sets
1 Set
3-6 Reps
6-8 Reps
@9
@10
2A
Pullover (Dumbbell)
4 Sets
6-10 Reps
@9.5
3A
Preacher Curl (Barbell)
4 Sets
6-12 Reps
@10
4
Overhead Press (Barbell)
4 Sets
5-10 Reps
@10
5A
Pinwheel Curl
4 Sets
6-12 Reps
@10
6A
Neck Curl
4 Sets
12-20 Reps
@9.5
7
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
@9.5
8A
Wrist Curls
4 Sets
6-10 Reps
@10
9
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@10
10A
Knee Raise (Captain's Chair)
3 Sets
12-20 Reps
@10
Day 4
1
Squat (Barbell)
4 Sets
3-8 Reps
@9
2A
Face Pull
4 Sets
12-20 Reps
@10
3
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@9
4A
Seated Calf Raise
4 Sets
10-15 Reps
@10
5
Pull-Up (Weighted)
4 Sets
5-10 Reps
@9.5
6A
Reverse Wrist Curl (Barbell)
4 Sets
6-10 Reps
@10
7
Leg Extension
3 Sets
8-15 Reps
@10
8A
Seated Hamstring Curl
3 Sets
8-12 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
3-6 Reps
6-8 Reps
@9-9.5
@9.5-10
2A
Pullover (Dumbbell)
4 Sets
6-10 Reps
@9.5
3A
Lateral Raise (Dumbbell)
4 Sets
12-20 Reps
@10
4
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9.5
5A
Neck Curl
4 Sets
12-20 Reps
@10
6
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9.5
7A
Knee Raise (Captain's Chair)
3 Sets
12 Reps
@10
8
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
@10
9A
Bicep Curl (Barbell)
4 Sets
6 Reps
@10
Day 2
1
Deadlift (Barbell)
3 Sets
1-6 Reps
@9
2A
Bench Press (Close Grip)
4 Sets
4-10 Reps
@9-10
3A
Face Pull
4 Sets
12-20 Reps
@10
4
Pull-Up (Weighted)
4 Sets
5-10 Reps
@9.5
5A
Squat (Paused)
3 Sets
6-10 Reps
@9
6
Pinwheel Curl
4 Sets
6-12 Reps
@9.5
7A
Reverse Wrist Curl (Barbell)
4 Sets
6-10 Reps
@9.5
8
Seated Hamstring Curl
3 Sets
8-12 Reps
@10
9A
Leg Extension
3 Sets
10-15 Reps
@10
10A
Seated Calf Raise
4 Sets
10-15 Reps
@10
Day 3
1
Bench Press (Barbell)
3 Sets
1 Set
3-6 Reps
6-8 Reps
@9
@10
2A
Pullover (Dumbbell)
4 Sets
6-10 Reps
@9.5
3A
Preacher Curl (Barbell)
4 Sets
6-12 Reps
@10
4
Overhead Press (Barbell)
4 Sets
5-10 Reps
@10
5A
Pinwheel Curl
4 Sets
6-12 Reps
@10
6A
Neck Curl
4 Sets
12-20 Reps
@9.5
7
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
@9.5
8A
Wrist Curls
4 Sets
6-10 Reps
@10
9
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@10
10A
Knee Raise (Captain's Chair)
3 Sets
12-20 Reps
@10
Day 4
1
Squat (Barbell)
4 Sets
3-8 Reps
@9
2A
Face Pull
4 Sets
12-20 Reps
@10
3
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@9
4A
Seated Calf Raise
4 Sets
10-15 Reps
@10
5
Pull-Up (Weighted)
4 Sets
5-10 Reps
@9.5
6A
Reverse Wrist Curl (Barbell)
4 Sets
6-10 Reps
@10
7
Leg Extension
3 Sets
8-15 Reps
@10
8A
Seated Hamstring Curl
3 Sets
8-12 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
3-6 Reps
6-8 Reps
@9-9.5
@9.5-10
2A
Pullover (Dumbbell)
4 Sets
6-10 Reps
@9.5
3A
Lateral Raise (Dumbbell)
4 Sets
12-20 Reps
@10
4
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9.5
5A
Neck Curl
4 Sets
12-20 Reps
@10
6
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9.5
7A
Knee Raise (Captain's Chair)
3 Sets
12 Reps
@10
8
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
@10
9A
Bicep Curl (Barbell)
4 Sets
6 Reps
@10
Day 2
1
Deadlift (Barbell)
3 Sets
1-6 Reps
@9
2A
Bench Press (Close Grip)
4 Sets
4-10 Reps
@9-10
3A
Face Pull
4 Sets
12-20 Reps
@10
4
Pull-Up (Weighted)
4 Sets
5-10 Reps
@9.5
5A
Squat (Paused)
3 Sets
6-10 Reps
@9
6
Pinwheel Curl
4 Sets
6-12 Reps
@9.5
7A
Reverse Wrist Curl (Barbell)
4 Sets
6-10 Reps
@9.5
8
Seated Hamstring Curl
3 Sets
8-12 Reps
@10
9A
Leg Extension
3 Sets
10-15 Reps
@10
10A
Seated Calf Raise
4 Sets
10-15 Reps
@10
Day 3
1
Bench Press (Barbell)
3 Sets
1 Set
3-6 Reps
6-8 Reps
@9
@10
2A
Pullover (Dumbbell)
4 Sets
6-10 Reps
@9.5
3A
Preacher Curl (Barbell)
4 Sets
6-12 Reps
@10
4
Overhead Press (Barbell)
4 Sets
5-10 Reps
@10
5A
Pinwheel Curl
4 Sets
6-12 Reps
@10
6A
Neck Curl
4 Sets
12-20 Reps
@9.5
7
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
@9.5
8A
Wrist Curls
4 Sets
6-10 Reps
@10
9
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@10
10A
Knee Raise (Captain's Chair)
3 Sets
12-20 Reps
@10
Day 4
1
Squat (Barbell)
4 Sets
3-8 Reps
@9
2A
Face Pull
4 Sets
12-20 Reps
@10
3
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@9
4A
Seated Calf Raise
4 Sets
10-15 Reps
@10
5
Pull-Up (Weighted)
4 Sets
5-10 Reps
@9.5
6A
Reverse Wrist Curl (Barbell)
4 Sets
6-10 Reps
@10
7
Leg Extension
3 Sets
8-15 Reps
@10
8A
Seated Hamstring Curl
3 Sets
8-12 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
3-6 Reps
6-8 Reps
@9-9.5
@9.5-10
2A
Pullover (Dumbbell)
4 Sets
6-10 Reps
@9.5
3A
Lateral Raise (Dumbbell)
4 Sets
12-20 Reps
@10
4
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9.5
5A
Neck Curl
4 Sets
12-20 Reps
@10
6
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9.5
7A
Knee Raise (Captain's Chair)
3 Sets
12 Reps
@10
8
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
@10
9A
Bicep Curl (Barbell)
4 Sets
6 Reps
@10
Day 2
1
Deadlift (Barbell)
3 Sets
1-6 Reps
@9
2A
Bench Press (Close Grip)
4 Sets
4-10 Reps
@9-10
3A
Face Pull
4 Sets
12-20 Reps
@10
4
Pull-Up (Weighted)
4 Sets
5-10 Reps
@9.5
5A
Squat (Paused)
3 Sets
6-10 Reps
@9
6
Pinwheel Curl
4 Sets
6-12 Reps
@9.5
7A
Reverse Wrist Curl (Barbell)
4 Sets
6-10 Reps
@9.5
8
Seated Hamstring Curl
3 Sets
8-12 Reps
@10
9A
Leg Extension
3 Sets
10-15 Reps
@10
10A
Seated Calf Raise
4 Sets
10-15 Reps
@10
Day 3
1
Bench Press (Barbell)
3 Sets
1 Set
3-6 Reps
6-8 Reps
@9
@10
2A
Pullover (Dumbbell)
4 Sets
6-10 Reps
@9.5
3A
Preacher Curl (Barbell)
4 Sets
6-12 Reps
@10
4
Overhead Press (Barbell)
4 Sets
5-10 Reps
@10
5A
Pinwheel Curl
4 Sets
6-12 Reps
@10
6A
Neck Curl
4 Sets
12-20 Reps
@9.5
7
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
@9.5
8A
Wrist Curls
4 Sets
6-10 Reps
@10
9
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@10
10A
Knee Raise (Captain's Chair)
3 Sets
12-20 Reps
@10
Day 4
1
Squat (Barbell)
4 Sets
3-8 Reps
@9
2A
Face Pull
4 Sets
12-20 Reps
@10
3
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@9
4A
Seated Calf Raise
4 Sets
10-15 Reps
@10
5
Pull-Up (Weighted)
4 Sets
5-10 Reps
@9.5
6A
Reverse Wrist Curl (Barbell)
4 Sets
6-10 Reps
@10
7
Leg Extension
3 Sets
8-15 Reps
@10
8A
Seated Hamstring Curl
3 Sets
8-12 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
3-6 Reps
6-8 Reps
@9-9.5
@9.5-10
2A
Pullover (Dumbbell)
4 Sets
6-10 Reps
@9.5
3A
Lateral Raise (Dumbbell)
4 Sets
12-20 Reps
@10
4
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9.5
5A
Neck Curl
4 Sets
12-20 Reps
@10
6
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9.5
7A
Knee Raise (Captain's Chair)
3 Sets
12 Reps
@10
8
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
@10
9A
Bicep Curl (Barbell)
4 Sets
6 Reps
@10
Day 2
1
Deadlift (Barbell)
3 Sets
1-6 Reps
@9
2A
Bench Press (Close Grip)
4 Sets
4-10 Reps
@9-10
3A
Face Pull
4 Sets
12-20 Reps
@10
4
Pull-Up (Weighted)
4 Sets
5-10 Reps
@9.5
5A
Squat (Paused)
3 Sets
6-10 Reps
@9
6
Pinwheel Curl
4 Sets
6-12 Reps
@9.5
7A
Reverse Wrist Curl (Barbell)
4 Sets
6-10 Reps
@9.5
8
Seated Hamstring Curl
3 Sets
8-12 Reps
@10
9A
Leg Extension
3 Sets
10-15 Reps
@10
10A
Seated Calf Raise
4 Sets
10-15 Reps
@10
Day 3
1
Bench Press (Barbell)
3 Sets
1 Set
3-6 Reps
6-8 Reps
@9
@10
2A
Pullover (Dumbbell)
4 Sets
6-10 Reps
@9.5
3A
Preacher Curl (Barbell)
4 Sets
6-12 Reps
@10
4
Overhead Press (Barbell)
4 Sets
5-10 Reps
@10
5A
Pinwheel Curl
4 Sets
6-12 Reps
@10
6A
Neck Curl
4 Sets
12-20 Reps
@9.5
7
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
@9.5
8A
Wrist Curls
4 Sets
6-10 Reps
@10
9
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@10
10A
Knee Raise (Captain's Chair)
3 Sets
12-20 Reps
@10
Day 4
1
Squat (Barbell)
4 Sets
3-8 Reps
@9
2A
Face Pull
4 Sets
12-20 Reps
@10
3
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@9
4A
Seated Calf Raise
4 Sets
10-15 Reps
@10
5
Pull-Up (Weighted)
4 Sets
5-10 Reps
@9.5
6A
Reverse Wrist Curl (Barbell)
4 Sets
6-10 Reps
@10
7
Leg Extension
3 Sets
8-15 Reps
@10
8A
Seated Hamstring Curl
3 Sets
8-12 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
3-6 Reps
6-8 Reps
@9-9.5
@9.5-10
2A
Pullover (Dumbbell)
4 Sets
6-10 Reps
@9.5
3A
Lateral Raise (Dumbbell)
4 Sets
12-20 Reps
@10
4
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9.5
5A
Neck Curl
4 Sets
12-20 Reps
@10
6
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9.5
7A
Knee Raise (Captain's Chair)
3 Sets
12 Reps
@10
8
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
@10
9A
Bicep Curl (Barbell)
4 Sets
6 Reps
@10
Day 2
1
Deadlift (Barbell)
3 Sets
1-6 Reps
@9
2A
Bench Press (Close Grip)
4 Sets
4-10 Reps
@9-10
3A
Face Pull
4 Sets
12-20 Reps
@10
4
Pull-Up (Weighted)
4 Sets
5-10 Reps
@9.5
5A
Squat (Paused)
3 Sets
6-10 Reps
@9
6
Pinwheel Curl
4 Sets
6-12 Reps
@9.5
7A
Reverse Wrist Curl (Barbell)
4 Sets
6-10 Reps
@9.5
8
Seated Hamstring Curl
3 Sets
8-12 Reps
@10
9A
Leg Extension
3 Sets
10-15 Reps
@10
10A
Seated Calf Raise
4 Sets
10-15 Reps
@10
Day 3
1
Bench Press (Barbell)
3 Sets
1 Set
3-6 Reps
6-8 Reps
@9
@10
2A
Pullover (Dumbbell)
4 Sets
6-10 Reps
@9.5
3A
Preacher Curl (Barbell)
4 Sets
6-12 Reps
@10
4
Overhead Press (Barbell)
4 Sets
5-10 Reps
@10
5A
Pinwheel Curl
4 Sets
6-12 Reps
@10
6A
Neck Curl
4 Sets
12-20 Reps
@9.5
7
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
@9.5
8A
Wrist Curls
4 Sets
6-10 Reps
@10
9
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@10
10A
Knee Raise (Captain's Chair)
3 Sets
12-20 Reps
@10
Day 4
1
Squat (Barbell)
4 Sets
3-8 Reps
@9
2A
Face Pull
4 Sets
12-20 Reps
@10
3
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@9
4A
Seated Calf Raise
4 Sets
10-15 Reps
@10
5
Pull-Up (Weighted)
4 Sets
5-10 Reps
@9.5
6A
Reverse Wrist Curl (Barbell)
4 Sets
6-10 Reps
@10
7
Leg Extension
3 Sets
8-15 Reps
@10
8A
Seated Hamstring Curl
3 Sets
8-12 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
3-6 Reps
6-8 Reps
@9-9.5
@9.5-10
2A
Pullover (Dumbbell)
4 Sets
6-10 Reps
@9.5
3A
Lateral Raise (Dumbbell)
4 Sets
12-20 Reps
@10
4
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9.5
5A
Neck Curl
4 Sets
12-20 Reps
@10
6
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9.5
7A
Knee Raise (Captain's Chair)
3 Sets
12 Reps
@10
8
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
@10
9A
Bicep Curl (Barbell)
4 Sets
6 Reps
@10
Day 2
1
Deadlift (Barbell)
3 Sets
1-6 Reps
@9
2A
Bench Press (Close Grip)
4 Sets
4-10 Reps
@9-10
3A
Face Pull
4 Sets
12-20 Reps
@10
4
Pull-Up (Weighted)
4 Sets
5-10 Reps
@9.5
5A
Squat (Paused)
3 Sets
6-10 Reps
@9
6
Pinwheel Curl
4 Sets
6-12 Reps
@9.5
7A
Reverse Wrist Curl (Barbell)
4 Sets
6-10 Reps
@9.5
8
Seated Hamstring Curl
3 Sets
8-12 Reps
@10
9A
Leg Extension
3 Sets
10-15 Reps
@10
10A
Seated Calf Raise
4 Sets
10-15 Reps
@10
Day 3
1
Bench Press (Barbell)
3 Sets
1 Set
3-6 Reps
6-8 Reps
@9
@10
2A
Pullover (Dumbbell)
4 Sets
6-10 Reps
@9.5
3A
Preacher Curl (Barbell)
4 Sets
6-12 Reps
@10
4
Overhead Press (Barbell)
4 Sets
5-10 Reps
@10
5A
Pinwheel Curl
4 Sets
6-12 Reps
@10
6A
Neck Curl
4 Sets
12-20 Reps
@9.5
7
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
@9.5
8A
Wrist Curls
4 Sets
6-10 Reps
@10
9
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@10
10A
Knee Raise (Captain's Chair)
3 Sets
12-20 Reps
@10
Day 4
1
Squat (Barbell)
4 Sets
3-8 Reps
@9
2A
Face Pull
4 Sets
12-20 Reps
@10
3
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@9
4A
Seated Calf Raise
4 Sets
10-15 Reps
@10
5
Pull-Up (Weighted)
4 Sets
5-10 Reps
@9.5
6A
Reverse Wrist Curl (Barbell)
4 Sets
6-10 Reps
@10
7
Leg Extension
3 Sets
8-15 Reps
@10
8A
Seated Hamstring Curl
3 Sets
8-12 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
3-6 Reps
6-8 Reps
2A
Pullover (Dumbbell)
4 Sets
6-10 Reps
3A
Lateral Raise (Dumbbell)
4 Sets
12-20 Reps
4
Overhead Press (Barbell)
3 Sets
6-10 Reps
5A
Neck Curl
4 Sets
12-20 Reps
6
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
7A
Knee Raise (Captain's Chair)
3 Sets
12 Reps
8
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
9A
Bicep Curl (Barbell)
4 Sets
6 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
1-6 Reps
2A
Bench Press (Close Grip)
4 Sets
4-10 Reps
3A
Face Pull
4 Sets
12-20 Reps
4
Pull-Up (Weighted)
4 Sets
5-10 Reps
5A
Squat (Paused)
3 Sets
6-10 Reps
6
Pinwheel Curl
4 Sets
6-12 Reps
7A
Reverse Wrist Curl (Barbell)
4 Sets
6-10 Reps
8
Seated Hamstring Curl
3 Sets
8-12 Reps
9A
Leg Extension
3 Sets
10-15 Reps
10A
Seated Calf Raise
4 Sets
10-15 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
1 Set
3-6 Reps
6-8 Reps
2A
Pullover (Dumbbell)
4 Sets
6-10 Reps
3A
Preacher Curl (Barbell)
4 Sets
6-12 Reps
4
Overhead Press (Barbell)
4 Sets
5-10 Reps
5A
Pinwheel Curl
4 Sets
6-12 Reps
6A
Neck Curl
4 Sets
12-20 Reps
7
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
8A
Wrist Curls
4 Sets
6-10 Reps
9
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
10A
Knee Raise (Captain's Chair)
3 Sets
12-20 Reps
Day 4
1
Squat (Barbell)
4 Sets
3-8 Reps
2A
Face Pull
4 Sets
12-20 Reps
3
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
4A
Seated Calf Raise
4 Sets
10-15 Reps
5
Pull-Up (Weighted)
4 Sets
5-10 Reps
6A
Reverse Wrist Curl (Barbell)
4 Sets
6-10 Reps
7
Leg Extension
3 Sets
8-15 Reps
8A
Seated Hamstring Curl
3 Sets
8-12 Reps