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Mass Annihilator
by Tanner W.
1 athletes joined
Program Description
Hypertrophy focused with moderate amount of compounds. No squats or deadlifts. Double progression is used for all lifts. You can superset everything but isn’t needed and I don’t recommend it. Your workouts will be 45-60 minutes without it. The baseline sets are 3 for almost everything but the 5th day. You can drop to 2 or up it to 4. The 3 sets isn’t a set in stone thing. Adjust your volume according to how you recover. Back movements can be interchanged, but prefer to stick to one horizontal pull and one vertical unless you want extra volume for either. Then you can adjust the sets for the movement or just switch one of them out. Abductor and adductor exercises are not required and can be removed. Only reason they’re in the is without squats and dead’s they can get neglected when doing hack squats and lunges. Obviously any of those and get swapped out with the Squat or leg press. There’s quite a bit of flexibility when it comes to exercises as long as the principles remain the same
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Mar 15, 2024 06:27
Last Edited
May 07, 2024 10:37
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Week 1
1 / 12 Weeks
Day 4
1
Lunge (Dumbbell)
3 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
3
Leg Extension
3 Sets
12-15 Reps
4
Leg Curl
3 Sets
12-15 Reps
5
Hip Abductor (Machine)
3 Sets
12-15 Reps
6
Abs Crunch (Weighted)
3 Sets
12-20 Reps
Day 2
1
Hack Squat
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
3
Leg Extension
3 Sets
12-15 Reps
4
Leg Curl
3 Sets
12-15 Reps
5
Hip Adductor (Machine)
3 Sets
12-15 Reps
6
Abs Crunch (Weighted)
3 Sets
12-20 Reps
Day 5
1
Hammer Curl
4 Sets
12-15 Reps
2
Tricep Pushdown (Cable)
4 Sets
12-15 Reps
3
Preacher Curl (Barbell)
4 Sets
12-15 Reps
4
Tricep Rope Push Down (Cable)
4 Sets
12-15 Reps
5
Upright Row (Barbell)
4 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
6-8 Reps
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
3
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
5
Bicep Curl (Barbell)
3 Sets
10-15 Reps
6
Skull Crusher
3 Sets
10-15 Reps
7
Rear Delt Fly (Dumbbell)
3 Sets
10-20 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
6-8 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
4
T-Bar Row
3 Sets
8-12 Reps
5
Hammer Curl
3 Sets
10-15 Reps
6
Tricep Extension (Cable)
3 Sets
10-15 Reps
7
Rear Delt Fly (Dumbbell)
3 Sets
10-20 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
6-8 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3
Overhead Press (Barbell)
3 Sets
6-8 Reps
4
T-Bar Row
3 Sets
8-12 Reps
5
Incline Chest Press (Machine)
3 Sets
8-12 Reps
6
Hammer Curl
3 Sets
12-15 Reps
7
Tricep Extension (Cable)
3 Sets
12-15 Reps
8
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
Day 2
1
Hack Squat
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
3
Leg Extension
3 Sets
12-15 Reps
4
Leg Curl
3 Sets
12-15 Reps
5
Hip Adductor (Machine)
3 Sets
12-15 Reps
6
Abs Crunch (Weighted)
3 Sets
12-20 Reps
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
3
Overhead Press (Dumbbell)
3 Sets
6-8 Reps
4
Dumbbell Row
3 Sets
8-12 Reps
5
Bench Press (Dumbbell)
3 Sets
12-15 Reps
6
Bicep Curl (Barbell)
3 Sets
12-15 Reps
7
Skull Crusher
3 Sets
12-15 Reps
8
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
Day 4
1
Lunge (Dumbbell)
3 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
3
Leg Extension
3 Sets
12-15 Reps
4
Leg Curl
3 Sets
12-15 Reps
5
Hip Abductor (Machine)
3 Sets
12-15 Reps
6
Abs Crunch (Weighted)
3 Sets
12-20 Reps
Day 5
1
Hammer Curl
4 Sets
12-15 Reps
2
Tricep Pushdown (Cable)
4 Sets
12-15 Reps
3
Preacher Curl (Barbell)
4 Sets
12-15 Reps
4
Tricep Rope Push Down (Cable)
4 Sets
12-15 Reps
5
Upright Row (Barbell)
4 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
6-8 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3
Overhead Press (Barbell)
3 Sets
6-8 Reps
4
T-Bar Row
3 Sets
8-12 Reps
5
Incline Chest Press (Machine)
3 Sets
8-12 Reps
6
Hammer Curl
3 Sets
12-15 Reps
7
Tricep Extension (Cable)
3 Sets
12-15 Reps
8
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
Day 2
1
Hack Squat
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
3
Leg Extension
3 Sets
12-15 Reps
4
Leg Curl
3 Sets
12-15 Reps
5
Hip Adductor (Machine)
3 Sets
12-15 Reps
6
Abs Crunch (Weighted)
3 Sets
12-20 Reps
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
2
Dumbbell Row
3 Sets
8-12 Reps
3
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
5
Bench Press (Dumbbell)
3 Sets
8-12 Reps
6
Bicep Curl (Barbell)
3 Sets
12-15 Reps
7
Skull Crusher
3 Sets
12-15 Reps
8
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
Day 4
1
Lunge (Dumbbell)
3 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
3
Leg Extension
3 Sets
12-15 Reps
4
Leg Curl
3 Sets
12-15 Reps
5
Hip Abductor (Machine)
3 Sets
12-15 Reps
6
Abs Crunch (Weighted)
3 Sets
12-20 Reps
Day 5
1
Hammer Curl
4 Sets
12-15 Reps
2
Tricep Pushdown (Cable)
4 Sets
12-15 Reps
3
Preacher Curl (Barbell)
4 Sets
12-15 Reps
4
Tricep Rope Push Down (Cable)
4 Sets
12-15 Reps
5
Upright Row (Barbell)
4 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
6-8 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3
Overhead Press (Barbell)
3 Sets
6-8 Reps
4
T-Bar Row
3 Sets
8-12 Reps
5
Incline Chest Press (Machine)
3 Sets
8-12 Reps
6
Hammer Curl
3 Sets
12-15 Reps
7
Tricep Extension (Cable)
3 Sets
12-15 Reps
8
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
Day 2
1
Hack Squat
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
3
Leg Extension
3 Sets
12-15 Reps
4
Leg Curl
3 Sets
12-15 Reps
5
Hip Adductor (Machine)
3 Sets
12-15 Reps
6
Abs Crunch (Weighted)
3 Sets
12-20 Reps
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
2
Dumbbell Row
3 Sets
8-12 Reps
3
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
5
Bench Press (Dumbbell)
3 Sets
8-12 Reps
6
Bicep Curl (Barbell)
3 Sets
12-15 Reps
7
Skull Crusher
3 Sets
12-15 Reps
8
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
Day 4
1
Lunge (Dumbbell)
3 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
3
Leg Extension
3 Sets
12-15 Reps
4
Leg Curl
3 Sets
12-15 Reps
5
Hip Abductor (Machine)
3 Sets
12-15 Reps
6
Abs Crunch (Weighted)
3 Sets
12-20 Reps
Day 5
1
Hammer Curl
4 Sets
12-15 Reps
2
Tricep Pushdown (Cable)
4 Sets
12-15 Reps
3
Preacher Curl (Barbell)
4 Sets
12-15 Reps
4
Tricep Rope Push Down (Cable)
4 Sets
12-15 Reps
5
Upright Row (Barbell)
4 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
6-8 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
4
T-Bar Row
3 Sets
8-12 Reps
5
Incline Chest Press (Machine)
3 Sets
8-12 Reps
6
Hammer Curl
3 Sets
12-15 Reps
7
Tricep Extension (Cable)
3 Sets
12-15 Reps
8
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
Day 2
1
Hack Squat
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
3
Leg Extension
3 Sets
12-15 Reps
4
Leg Curl
3 Sets
12-15 Reps
5
Hip Adductor (Machine)
3 Sets
12-15 Reps
6
Abs Crunch (Weighted)
3 Sets
12-20 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
6-8 Reps
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
3
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
5
Bench Press (Dumbbell)
3 Sets
8-12 Reps
6
Bicep Curl (Barbell)
3 Sets
12-15 Reps
7
Skull Crusher
3 Sets
12-15 Reps
8
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
Day 4
1
Lunge (Dumbbell)
3 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
3
Leg Extension
3 Sets
12-15 Reps
4
Leg Curl
3 Sets
12-15 Reps
5
Hip Abductor (Machine)
3 Sets
12-15 Reps
6
Abs Crunch (Weighted)
3 Sets
12-20 Reps
Day 5
1
Hammer Curl
4 Sets
12-15 Reps
2
Tricep Pushdown (Cable)
4 Sets
12-15 Reps
3
Preacher Curl (Barbell)
4 Sets
12-15 Reps
4
Tricep Rope Push Down (Cable)
4 Sets
12-15 Reps
5
Upright Row (Barbell)
4 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
6-8 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
4
T-Bar Row
3 Sets
8-12 Reps
5
Hammer Curl
3 Sets
10-15 Reps
6
Tricep Extension (Cable)
3 Sets
10-15 Reps
7
Rear Delt Fly (Dumbbell)
3 Sets
10-20 Reps
Day 2
1
Hack Squat
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
3
Leg Extension
3 Sets
12-15 Reps
4
Leg Curl
3 Sets
12-15 Reps
5
Hip Adductor (Machine)
3 Sets
12-15 Reps
6
Abs Crunch (Weighted)
3 Sets
12-20 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
6-8 Reps
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
3
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
5
Bicep Curl (Barbell)
3 Sets
10-15 Reps
6
Skull Crusher
3 Sets
10-15 Reps
7
Rear Delt Fly (Dumbbell)
3 Sets
10-20 Reps
Day 4
1
Lunge (Dumbbell)
3 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
3
Leg Extension
3 Sets
12-15 Reps
4
Leg Curl
3 Sets
12-15 Reps
5
Hip Abductor (Machine)
3 Sets
12-15 Reps
6
Abs Crunch (Weighted)
3 Sets
12-20 Reps
Day 5
1
Hammer Curl
4 Sets
10-15 Reps
2
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
3
Preacher Curl (Barbell)
4 Sets
10-15 Reps
4
Tricep Rope Push Down (Cable)
4 Sets
10-15 Reps
5
Upright Row (Barbell)
4 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
4 Sets
10-20 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
6-8 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
4
T-Bar Row
3 Sets
8-12 Reps
5
Hammer Curl
3 Sets
10-15 Reps
6
Tricep Extension (Cable)
3 Sets
10-15 Reps
7
Rear Delt Fly (Dumbbell)
3 Sets
10-20 Reps
Day 2
1
Hack Squat
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
3
Leg Extension
3 Sets
12-15 Reps
4
Leg Curl
3 Sets
12-15 Reps
5
Hip Adductor (Machine)
3 Sets
12-15 Reps
6
Abs Crunch (Weighted)
3 Sets
12-20 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
6-8 Reps
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
3
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
5
Bicep Curl (Barbell)
3 Sets
10-15 Reps
6
Skull Crusher
3 Sets
10-15 Reps
7
Rear Delt Fly (Dumbbell)
3 Sets
10-20 Reps
Day 4
1
Lunge (Dumbbell)
3 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
3
Leg Extension
3 Sets
12-15 Reps
4
Leg Curl
3 Sets
12-15 Reps
5
Hip Abductor (Machine)
3 Sets
12-15 Reps
6
Abs Crunch (Weighted)
3 Sets
12-20 Reps
Day 5
1
Hammer Curl
4 Sets
10-15 Reps
2
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
3
Preacher Curl (Barbell)
4 Sets
10-15 Reps
4
Tricep Rope Push Down (Cable)
4 Sets
10-15 Reps
5
Upright Row (Barbell)
4 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
4 Sets
10-20 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
6-8 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
4
T-Bar Row
3 Sets
8-12 Reps
5
Hammer Curl
3 Sets
10-15 Reps
6
Tricep Extension (Cable)
3 Sets
10-15 Reps
7
Rear Delt Fly (Dumbbell)
3 Sets
10-20 Reps
Day 2
1
Hack Squat
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
3
Leg Extension
3 Sets
12-15 Reps
4
Leg Curl
3 Sets
12-15 Reps
5
Hip Adductor (Machine)
3 Sets
12-15 Reps
6
Abs Crunch (Weighted)
3 Sets
12-20 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
6-8 Reps
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
3
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
5
Bicep Curl (Barbell)
3 Sets
10-15 Reps
6
Skull Crusher
3 Sets
10-15 Reps
7
Rear Delt Fly (Dumbbell)
3 Sets
10-20 Reps
Day 4
1
Lunge (Dumbbell)
3 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
3
Leg Extension
3 Sets
12-15 Reps
4
Leg Curl
3 Sets
12-15 Reps
5
Hip Abductor (Machine)
3 Sets
12-15 Reps
6
Abs Crunch (Weighted)
3 Sets
12-20 Reps
Day 5
1
Hammer Curl
4 Sets
10-15 Reps
2
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
3
Preacher Curl (Barbell)
4 Sets
10-15 Reps
4
Tricep Rope Push Down (Cable)
4 Sets
10-15 Reps
5
Upright Row (Barbell)
4 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
4 Sets
10-20 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
6-8 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
4
T-Bar Row
3 Sets
8-12 Reps
5
Hammer Curl
3 Sets
10-15 Reps
6
Tricep Extension (Cable)
3 Sets
10-15 Reps
7
Rear Delt Fly (Dumbbell)
3 Sets
10-20 Reps
Day 2
1
Hack Squat
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
3
Leg Extension
3 Sets
12-15 Reps
4
Leg Curl
3 Sets
12-15 Reps
5
Hip Adductor (Machine)
3 Sets
12-15 Reps
6
Abs Crunch (Weighted)
3 Sets
12-20 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
6-8 Reps
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
3
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
5
Bicep Curl (Barbell)
3 Sets
10-15 Reps
6
Skull Crusher
3 Sets
10-15 Reps
7
Rear Delt Fly (Dumbbell)
3 Sets
10-20 Reps
Day 4
1
Lunge (Dumbbell)
3 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
3
Leg Extension
3 Sets
12-15 Reps
4
Leg Curl
3 Sets
12-15 Reps
5
Hip Abductor (Machine)
3 Sets
12-15 Reps
6
Abs Crunch (Weighted)
3 Sets
12-20 Reps
Day 5
1
Hammer Curl
4 Sets
10-15 Reps
2
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
3
Preacher Curl (Barbell)
4 Sets
10-15 Reps
4
Tricep Rope Push Down (Cable)
4 Sets
10-15 Reps
5
Upright Row (Barbell)
4 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
4 Sets
10-20 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
6-8 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
4
T-Bar Row
3 Sets
8-12 Reps
5
Hammer Curl
3 Sets
10-15 Reps
6
Tricep Extension (Cable)
3 Sets
10-15 Reps
7
Rear Delt Fly (Dumbbell)
3 Sets
10-20 Reps
Day 2
1
Hack Squat
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
3
Leg Extension
3 Sets
12-15 Reps
4
Leg Curl
3 Sets
12-15 Reps
5
Hip Adductor (Machine)
3 Sets
12-15 Reps
6
Abs Crunch (Weighted)
3 Sets
12-20 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
6-8 Reps
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
3
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
5
Bicep Curl (Barbell)
3 Sets
10-15 Reps
6
Skull Crusher
3 Sets
10-15 Reps
7
Rear Delt Fly (Dumbbell)
3 Sets
10-20 Reps
Day 4
1
Lunge (Dumbbell)
3 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
3
Leg Extension
3 Sets
12-15 Reps
4
Leg Curl
3 Sets
12-15 Reps
5
Hip Abductor (Machine)
3 Sets
12-15 Reps
6
Abs Crunch (Weighted)
3 Sets
12-20 Reps
Day 5
1
Hammer Curl
4 Sets
10-15 Reps
2
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
3
Preacher Curl (Barbell)
4 Sets
10-15 Reps
4
Tricep Rope Push Down (Cable)
4 Sets
10-15 Reps
5
Upright Row (Barbell)
4 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
4 Sets
10-20 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
6-8 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
4
T-Bar Row
3 Sets
8-12 Reps
5
Hammer Curl
3 Sets
10-15 Reps
6
Tricep Extension (Cable)
3 Sets
10-15 Reps
7
Rear Delt Fly (Dumbbell)
3 Sets
10-20 Reps
Day 2
1
Hack Squat
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
3
Leg Extension
3 Sets
12-15 Reps
4
Leg Curl
3 Sets
12-15 Reps
5
Hip Adductor (Machine)
3 Sets
12-15 Reps
6
Abs Crunch (Weighted)
3 Sets
12-20 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
6-8 Reps
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
3
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
5
Bicep Curl (Barbell)
3 Sets
10-15 Reps
6
Skull Crusher
3 Sets
10-15 Reps
7
Rear Delt Fly (Dumbbell)
3 Sets
10-20 Reps
Day 4
1
Lunge (Dumbbell)
3 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
3
Leg Extension
3 Sets
12-15 Reps
4
Leg Curl
3 Sets
12-15 Reps
5
Hip Abductor (Machine)
3 Sets
12-15 Reps
6
Abs Crunch (Weighted)
3 Sets
12-20 Reps
Day 5
1
Hammer Curl
4 Sets
10-15 Reps
2
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
3
Preacher Curl (Barbell)
4 Sets
10-15 Reps
4
Tricep Rope Push Down (Cable)
4 Sets
10-15 Reps
5
Upright Row (Barbell)
4 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
4 Sets
10-20 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
6-8 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
4
T-Bar Row
3 Sets
8-12 Reps
5
Hammer Curl
3 Sets
10-15 Reps
6
Tricep Extension (Cable)
3 Sets
10-15 Reps
7
Rear Delt Fly (Dumbbell)
3 Sets
10-20 Reps
Day 2
1
Hack Squat
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
3
Leg Extension
3 Sets
12-15 Reps
4
Leg Curl
3 Sets
12-15 Reps
5
Hip Adductor (Machine)
3 Sets
12-15 Reps
6
Abs Crunch (Weighted)
3 Sets
12-20 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
6-8 Reps
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
3
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
5
Bicep Curl (Barbell)
3 Sets
10-15 Reps
6
Skull Crusher
3 Sets
10-15 Reps
7
Rear Delt Fly (Dumbbell)
3 Sets
10-20 Reps
Day 4
1
Lunge (Dumbbell)
3 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
3
Leg Extension
3 Sets
12-15 Reps
4
Leg Curl
3 Sets
12-15 Reps
5
Hip Abductor (Machine)
3 Sets
12-15 Reps
6
Abs Crunch (Weighted)
3 Sets
12-20 Reps
Day 5
1
Hammer Curl
4 Sets
10-15 Reps
2
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
3
Preacher Curl (Barbell)
4 Sets
10-15 Reps
4
Tricep Rope Push Down (Cable)
4 Sets
10-15 Reps
5
Upright Row (Barbell)
4 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
4 Sets
10-20 Reps