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Mass Monster Experiment
by LSD
6 athletes joined
4.0
(1 rating)
Program Description
Powerlifting focused program, that tries to not leave any muscle group out. This program is first and foremost experimental and a GZCL adaptation. To start enter your 5 Rm values (NOT YOUR 1RM VALUES). T1(85%) and T2 (70-75%) progression: Squat progression +5kg every week Deadlifts progression +5kg every week Overhead Press +2.5kg every week Bench Press +2.5kg every week Preacher curl +2.5kg every week Skull crushers +2.5kg every week T bar Row +2.5 kg every week Lat Pulldown +2.5kg every week T3 Progression: Choose a weight for 10 reps and once you can do 15 increase the weight to the smallest incremment possible Fail Protocol: T1 (85% exercises) - if you fail to reach the rep goal in one of the sets (true failure) Stop and the next week keep the same weight but instead of the 5 sets 3 reps > 6 sets 2 reps > 10 sets 1 rep. T2 (70% 75% exercises) if you fail to reach the rep goal in one of the sets (true failure) Stop and the next week keep the same weight but instead of the 3 sets 10 reps > 3 sets 8 reps > 3 sets 6 reps.
Program Overview
Level
Beginner
Goal
Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Apr 15, 2024 11:37
Last Edited
May 26, 2024 08:56
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Week 1
1 / 12 Weeks
Day 2
1
Overhead Press (Barbell)
5 Sets
3 Reps
85%
2
Deadlift (Barbell)
3 Sets
10 Reps
70%
3
T-Bar Row
3 Sets
10 Reps
75%
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5
Leg Curl
3 Sets
10-15 Reps
6
Barbell Row
3 Sets
10-15 Reps
Day 3
1
Preacher Curl (Barbell)
5 Sets
3 Reps
85%
2
Skull Crusher
3 Sets
10 Reps
70%
3
Abs Crunch (Weighted)
3 Sets
10-15 Reps
4
Hammer Curl
3 Sets
10-15 Reps
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
6
Wrist Curls (Cable)
3 Sets
10-15 Reps
Day 5
1
Deadlift (Barbell)
5 Sets
3 Reps
85%
2
Overhead Press (Barbell)
3 Sets
10 Reps
70%
3
T-Bar Row
3 Sets
10 Reps
75%
4
Leg Curl
3 Sets
10-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6
Barbell Row
3 Sets
10-15 Reps
Day 6
1
Skull Crusher
5 Sets
3 Reps
85%
2
Preacher Curl (Barbell)
3 Sets
10 Reps
70%
3
Abs Crunch (Weighted)
3 Sets
10-15 Reps
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
5
Hammer Curl
3 Sets
10-15 Reps
6
Wrist Curls (Cable)
3 Sets
10-15 Reps
Day 1
1
Squat (Barbell)
5 Sets
3 Reps
85%
2
Bench Press (Barbell)
3 Sets
10 Reps
70%
3
Lat Pulldown
3 Sets
10 Reps
75%
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
5
Dip (Weighted)
3 Sets
10-15 Reps
6
Wide Grip Pull-Up
3 Sets
AMRAP
Day 4
1
Bench Press (Barbell)
5 Sets
3 Reps
85%
2
Squat (Barbell)
3 Sets
10 Reps
70%
3
Lat Pulldown
3 Sets
10 Reps
75%
4
Dip (Weighted)
3 Sets
10-15 Reps
5
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
6
Wide Grip Pull-Up
3 Sets
AMRAP
Day 1
1
Squat (Barbell)
5 Sets
3 Reps
85%
2
Bench Press (Barbell)
3 Sets
10 Reps
70%
3
Lat Pulldown
3 Sets
10 Reps
75%
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
5
Dip (Weighted)
3 Sets
10-15 Reps
6
Wide Grip Pull-Up
3 Sets
10-15 Reps
Day 2
1
Overhead Press (Barbell)
5 Sets
3 Reps
85%
2
Deadlift (Barbell)
3 Sets
10 Reps
70%
3
T-Bar Row
3 Sets
10 Reps
75%
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5
Leg Curl
3 Sets
10-15 Reps
6
Barbell Row
3 Sets
10-15 Reps
Day 3
1
Preacher Curl (Barbell)
5 Sets
3 Reps
85%
2
Skull Crusher
3 Sets
10 Reps
70%
3
Abs Crunch (Weighted)
3 Sets
10-15 Reps
4
Hammer Curl
3 Sets
10-15 Reps
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
6
Wrist Curls (Cable)
3 Sets
10-15 Reps
Day 4
1
Bench Press (Barbell)
5 Sets
3 Reps
85%
2
Squat (Barbell)
3 Sets
10 Reps
70%
3
Lat Pulldown
3 Sets
10 Reps
75%
4
Dip (Weighted)
3 Sets
10-15 Reps
5
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
6
Wide Grip Pull-Up
3 Sets
10-15 Reps
Day 5
1
Deadlift (Barbell)
5 Sets
3 Reps
85%
2
Overhead Press (Barbell)
3 Sets
10 Reps
70%
3
T-Bar Row
3 Sets
10 Reps
75%
4
Leg Curl
3 Sets
10-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6
Barbell Row
3 Sets
10-15 Reps
Day 6
1
Skull Crusher
5 Sets
3 Reps
85%
2
Preacher Curl (Barbell)
3 Sets
10 Reps
70%
3
Abs Crunch (Weighted)
3 Sets
10-15 Reps
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
5
Hammer Curl
3 Sets
10-15 Reps
6
Wrist Curls (Cable)
3 Sets
10-15 Reps
Day 1
1
Squat (Barbell)
5 Sets
3 Reps
85%
2
Bench Press (Barbell)
3 Sets
10 Reps
70%
3
Lat Pulldown
3 Sets
10 Reps
75%
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
5
Dip (Weighted)
3 Sets
10-15 Reps
6
Wide Grip Pull-Up
3 Sets
10-15 Reps
Day 2
1
Overhead Press (Barbell)
5 Sets
3 Reps
85%
2
Deadlift (Barbell)
3 Sets
10 Reps
70%
3
T-Bar Row
3 Sets
10 Reps
75%
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5
Leg Curl
3 Sets
10-15 Reps
6
Barbell Row
3 Sets
10-15 Reps
Day 3
1
Preacher Curl (Barbell)
5 Sets
3 Reps
85%
2
Skull Crusher
3 Sets
10 Reps
70%
3
Abs Crunch (Weighted)
3 Sets
10-15 Reps
4
Hammer Curl
3 Sets
10-15 Reps
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
6
Wrist Curls (Cable)
3 Sets
10-15 Reps
Day 4
1
Bench Press (Barbell)
5 Sets
3 Reps
85%
2
Squat (Barbell)
3 Sets
10 Reps
70%
3
Lat Pulldown
3 Sets
10 Reps
75%
4
Dip (Weighted)
3 Sets
10-15 Reps
5
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
6
Wide Grip Pull-Up
3 Sets
10-15 Reps
Day 5
1
Deadlift (Barbell)
5 Sets
3 Reps
85%
2
Overhead Press (Barbell)
3 Sets
10 Reps
70%
3
T-Bar Row
3 Sets
10 Reps
75%
4
Leg Curl
3 Sets
10-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6
Barbell Row
3 Sets
10-15 Reps
Day 6
1
Skull Crusher
5 Sets
3 Reps
85%
2
Preacher Curl (Barbell)
3 Sets
10 Reps
70%
3
Abs Crunch (Weighted)
3 Sets
10-15 Reps
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
5
Hammer Curl
3 Sets
10-15 Reps
6
Wrist Curls (Cable)
3 Sets
10-15 Reps
Day 1
1
Squat (Barbell)
5 Sets
3 Reps
85%
2
Bench Press (Barbell)
3 Sets
10 Reps
70%
3
Lat Pulldown
3 Sets
10 Reps
75%
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
5
Dip (Weighted)
3 Sets
10-15 Reps
6
Wide Grip Pull-Up
3 Sets
10-15 Reps
Day 2
1
Overhead Press (Barbell)
5 Sets
3 Reps
85%
2
Deadlift (Barbell)
3 Sets
10 Reps
70%
3
T-Bar Row
3 Sets
10 Reps
75%
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5
Leg Curl
3 Sets
10-15 Reps
6
Barbell Row
3 Sets
10-15 Reps
Day 3
1
Preacher Curl (Barbell)
5 Sets
3 Reps
85%
2
Skull Crusher
3 Sets
10 Reps
70%
3
Abs Crunch (Weighted)
3 Sets
10-15 Reps
4
Hammer Curl
3 Sets
10-15 Reps
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
6
Wrist Curls (Cable)
3 Sets
10-15 Reps
Day 4
1
Bench Press (Barbell)
5 Sets
3 Reps
85%
2
Squat (Barbell)
3 Sets
10 Reps
70%
3
Lat Pulldown
3 Sets
10 Reps
75%
4
Dip (Weighted)
3 Sets
10-15 Reps
5
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
6
Wide Grip Pull-Up
3 Sets
10-15 Reps
Day 5
1
Deadlift (Barbell)
5 Sets
3 Reps
85%
2
Overhead Press (Barbell)
3 Sets
10 Reps
70%
3
T-Bar Row
3 Sets
10 Reps
75%
4
Leg Curl
3 Sets
10-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6
Barbell Row
3 Sets
10-15 Reps
Day 6
1
Skull Crusher
5 Sets
3 Reps
85%
2
Preacher Curl (Barbell)
3 Sets
10 Reps
70%
3
Abs Crunch (Weighted)
3 Sets
10-15 Reps
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
5
Hammer Curl
3 Sets
10-15 Reps
6
Wrist Curls (Cable)
3 Sets
10-15 Reps
Day 1
1
Squat (Barbell)
5 Sets
3 Reps
85%
2
Bench Press (Barbell)
3 Sets
10 Reps
70%
3
Lat Pulldown
3 Sets
10 Reps
75%
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
5
Dip (Weighted)
3 Sets
10-15 Reps
6
Wide Grip Pull-Up
3 Sets
10-15 Reps
Day 2
1
Overhead Press (Barbell)
5 Sets
3 Reps
85%
2
Deadlift (Barbell)
3 Sets
10 Reps
70%
3
T-Bar Row
3 Sets
10 Reps
75%
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5
Leg Curl
3 Sets
10-15 Reps
6
Barbell Row
3 Sets
10-15 Reps
Day 3
1
Preacher Curl (Barbell)
5 Sets
3 Reps
85%
2
Skull Crusher
3 Sets
10 Reps
70%
3
Abs Crunch (Weighted)
3 Sets
10-15 Reps
4
Hammer Curl
3 Sets
10-15 Reps
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
6
Wrist Curls (Cable)
3 Sets
10-15 Reps
Day 4
1
Bench Press (Barbell)
5 Sets
3 Reps
85%
2
Squat (Barbell)
3 Sets
10 Reps
70%
3
Lat Pulldown
3 Sets
10 Reps
75%
4
Dip (Weighted)
3 Sets
10-15 Reps
5
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
6
Wide Grip Pull-Up
3 Sets
10-15 Reps
Day 5
1
Deadlift (Barbell)
5 Sets
3 Reps
85%
2
Overhead Press (Barbell)
3 Sets
10 Reps
70%
3
T-Bar Row
3 Sets
10 Reps
75%
4
Leg Curl
3 Sets
10-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6
Barbell Row
3 Sets
10-15 Reps
Day 6
1
Skull Crusher
5 Sets
3 Reps
85%
2
Preacher Curl (Barbell)
3 Sets
10 Reps
70%
3
Abs Crunch (Weighted)
3 Sets
10-15 Reps
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
5
Hammer Curl
3 Sets
10-15 Reps
6
Wrist Curls (Cable)
3 Sets
10-15 Reps
Day 1
1
Squat (Barbell)
5 Sets
3 Reps
85%
2
Bench Press (Barbell)
3 Sets
10 Reps
70%
3
Lat Pulldown
3 Sets
10 Reps
75%
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
5
Dip (Weighted)
3 Sets
10-15 Reps
6
Wide Grip Pull-Up
3 Sets
10-15 Reps
Day 2
1
Overhead Press (Barbell)
5 Sets
3 Reps
85%
2
Deadlift (Barbell)
3 Sets
10 Reps
70%
3
T-Bar Row
3 Sets
10 Reps
75%
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5
Leg Curl
3 Sets
10-15 Reps
6
Barbell Row
3 Sets
10-15 Reps
Day 3
1
Preacher Curl (Barbell)
5 Sets
3 Reps
85%
2
Skull Crusher
3 Sets
10 Reps
70%
3
Abs Crunch (Weighted)
3 Sets
10-15 Reps
4
Hammer Curl
3 Sets
10-15 Reps
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
6
Wrist Curls (Cable)
3 Sets
10-15 Reps
Day 4
1
Bench Press (Barbell)
5 Sets
3 Reps
85%
2
Squat (Barbell)
3 Sets
10 Reps
70%
3
Lat Pulldown
3 Sets
10 Reps
75%
4
Dip (Weighted)
3 Sets
10-15 Reps
5
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
6
Wide Grip Pull-Up
3 Sets
10-15 Reps
Day 5
1
Deadlift (Barbell)
5 Sets
3 Reps
85%
2
Overhead Press (Barbell)
3 Sets
10 Reps
70%
3
T-Bar Row
3 Sets
10 Reps
75%
4
Leg Curl
3 Sets
10-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6
Barbell Row
3 Sets
10-15 Reps
Day 6
1
Skull Crusher
5 Sets
3 Reps
85%
2
Preacher Curl (Barbell)
3 Sets
10 Reps
70%
3
Abs Crunch (Weighted)
3 Sets
10-15 Reps
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
5
Hammer Curl
3 Sets
10-15 Reps
6
Wrist Curls (Cable)
3 Sets
10-15 Reps
Day 1
1
Squat (Barbell)
5 Sets
3 Reps
85%
2
Bench Press (Barbell)
3 Sets
10 Reps
70%
3
Lat Pulldown
3 Sets
10 Reps
75%
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
5
Dip (Weighted)
3 Sets
10-15 Reps
6
Wide Grip Pull-Up
3 Sets
10-15 Reps
Day 2
1
Overhead Press (Barbell)
5 Sets
3 Reps
85%
2
Deadlift (Barbell)
3 Sets
10 Reps
70%
3
T-Bar Row
3 Sets
10 Reps
75%
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5
Leg Curl
3 Sets
10-15 Reps
6
Barbell Row
3 Sets
10-15 Reps
Day 3
1
Preacher Curl (Barbell)
5 Sets
3 Reps
85%
2
Skull Crusher
3 Sets
10 Reps
70%
3
Abs Crunch (Weighted)
3 Sets
10-15 Reps
4
Hammer Curl
3 Sets
10-15 Reps
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
6
Wrist Curls (Cable)
3 Sets
10-15 Reps
Day 4
1
Bench Press (Barbell)
5 Sets
3 Reps
85%
2
Squat (Barbell)
3 Sets
10 Reps
70%
3
Lat Pulldown
3 Sets
10 Reps
75%
4
Dip (Weighted)
3 Sets
10-15 Reps
5
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
6
Wide Grip Pull-Up
3 Sets
10-15 Reps
Day 5
1
Deadlift (Barbell)
5 Sets
3 Reps
85%
2
Overhead Press (Barbell)
3 Sets
10 Reps
70%
3
T-Bar Row
3 Sets
10 Reps
75%
4
Leg Curl
3 Sets
10-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6
Barbell Row
3 Sets
10-15 Reps
Day 6
1
Skull Crusher
5 Sets
3 Reps
85%
2
Preacher Curl (Barbell)
3 Sets
10 Reps
70%
3
Abs Crunch (Weighted)
3 Sets
10-15 Reps
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
5
Hammer Curl
3 Sets
10-15 Reps
6
Wrist Curls (Cable)
3 Sets
10-15 Reps
Day 1
1
Squat (Barbell)
5 Sets
3 Reps
85%
2
Bench Press (Barbell)
3 Sets
10 Reps
70%
3
Lat Pulldown
3 Sets
10 Reps
75%
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
5
Dip (Weighted)
3 Sets
10-15 Reps
6
Wide Grip Pull-Up
3 Sets
10-15 Reps
Day 2
1
Overhead Press (Barbell)
5 Sets
3 Reps
85%
2
Deadlift (Barbell)
3 Sets
10 Reps
70%
3
T-Bar Row
3 Sets
10 Reps
75%
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5
Leg Curl
3 Sets
10-15 Reps
6
Barbell Row
3 Sets
10-15 Reps
Day 3
1
Preacher Curl (Barbell)
5 Sets
3 Reps
85%
2
Skull Crusher
3 Sets
10 Reps
70%
3
Abs Crunch (Weighted)
3 Sets
10-15 Reps
4
Hammer Curl
3 Sets
10-15 Reps
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
6
Wrist Curls (Cable)
3 Sets
10-15 Reps
Day 4
1
Bench Press (Barbell)
5 Sets
3 Reps
85%
2
Squat (Barbell)
3 Sets
10 Reps
70%
3
Lat Pulldown
3 Sets
10 Reps
75%
4
Dip (Weighted)
3 Sets
10-15 Reps
5
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
6
Wide Grip Pull-Up
3 Sets
10-15 Reps
Day 5
1
Deadlift (Barbell)
5 Sets
3 Reps
85%
2
Overhead Press (Barbell)
3 Sets
10 Reps
70%
3
T-Bar Row
3 Sets
10 Reps
75%
4
Leg Curl
3 Sets
10-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6
Barbell Row
3 Sets
10-15 Reps
Day 6
1
Skull Crusher
5 Sets
3 Reps
85%
2
Preacher Curl (Barbell)
3 Sets
10 Reps
70%
3
Abs Crunch (Weighted)
3 Sets
10-15 Reps
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
5
Hammer Curl
3 Sets
10-15 Reps
6
Wrist Curls (Cable)
3 Sets
10-15 Reps
Day 1
1
Squat (Barbell)
5 Sets
3 Reps
85%
2
Bench Press (Barbell)
3 Sets
10 Reps
70%
3
Lat Pulldown
3 Sets
10 Reps
75%
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
5
Dip (Weighted)
3 Sets
10-15 Reps
6
Wide Grip Pull-Up
3 Sets
10-15 Reps
Day 2
1
Overhead Press (Barbell)
5 Sets
3 Reps
85%
2
Deadlift (Barbell)
3 Sets
10 Reps
70%
3
T-Bar Row
3 Sets
10 Reps
75%
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5
Leg Curl
3 Sets
10-15 Reps
6
Barbell Row
3 Sets
10-15 Reps
Day 3
1
Preacher Curl (Barbell)
5 Sets
3 Reps
85%
2
Skull Crusher
3 Sets
10 Reps
70%
3
Abs Crunch (Weighted)
3 Sets
10-15 Reps
4
Hammer Curl
3 Sets
10-15 Reps
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
6
Wrist Curls (Cable)
3 Sets
10-15 Reps
Day 4
1
Bench Press (Barbell)
5 Sets
3 Reps
85%
2
Squat (Barbell)
3 Sets
10 Reps
70%
3
Lat Pulldown
3 Sets
10 Reps
75%
4
Dip (Weighted)
3 Sets
10-15 Reps
5
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
6
Wide Grip Pull-Up
3 Sets
10-15 Reps
Day 5
1
Deadlift (Barbell)
5 Sets
3 Reps
85%
2
Overhead Press (Barbell)
3 Sets
10 Reps
70%
3
T-Bar Row
3 Sets
10 Reps
75%
4
Leg Curl
3 Sets
10-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6
Barbell Row
3 Sets
10-15 Reps
Day 6
1
Skull Crusher
5 Sets
3 Reps
85%
2
Preacher Curl (Barbell)
3 Sets
10 Reps
70%
3
Abs Crunch (Weighted)
3 Sets
10-15 Reps
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
5
Hammer Curl
3 Sets
10-15 Reps
6
Wrist Curls (Cable)
3 Sets
10-15 Reps
Day 1
1
Squat (Barbell)
5 Sets
3 Reps
85%
2
Bench Press (Barbell)
3 Sets
10 Reps
70%
3
Lat Pulldown
3 Sets
10 Reps
75%
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
5
Dip (Weighted)
3 Sets
10-15 Reps
6
Wide Grip Pull-Up
3 Sets
10-15 Reps
Day 2
1
Overhead Press (Barbell)
5 Sets
3 Reps
85%
2
Deadlift (Barbell)
3 Sets
10 Reps
70%
3
T-Bar Row
3 Sets
10 Reps
75%
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5
Leg Curl
3 Sets
10-15 Reps
6
Barbell Row
3 Sets
10-15 Reps
Day 3
1
Preacher Curl (Barbell)
5 Sets
3 Reps
85%
2
Skull Crusher
3 Sets
10 Reps
70%
3
Abs Crunch (Weighted)
3 Sets
10-15 Reps
4
Hammer Curl
3 Sets
10-15 Reps
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
6
Wrist Curls (Cable)
3 Sets
10-15 Reps
Day 4
1
Bench Press (Barbell)
5 Sets
3 Reps
85%
2
Squat (Barbell)
3 Sets
10 Reps
70%
3
Lat Pulldown
3 Sets
10 Reps
75%
4
Dip (Weighted)
3 Sets
10-15 Reps
5
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
6
Wide Grip Pull-Up
3 Sets
10-15 Reps
Day 5
1
Deadlift (Barbell)
5 Sets
3 Reps
85%
2
Overhead Press (Barbell)
3 Sets
10 Reps
70%
3
T-Bar Row
3 Sets
10 Reps
75%
4
Leg Curl
3 Sets
10-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6
Barbell Row
3 Sets
10-15 Reps
Day 6
1
Skull Crusher
5 Sets
3 Reps
85%
2
Preacher Curl (Barbell)
3 Sets
10 Reps
70%
3
Abs Crunch (Weighted)
3 Sets
10-15 Reps
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
5
Hammer Curl
3 Sets
10-15 Reps
6
Wrist Curls (Cable)
3 Sets
10-15 Reps
Day 1
1
Squat (Barbell)
5 Sets
3 Reps
85%
2
Bench Press (Barbell)
3 Sets
10 Reps
70%
3
Lat Pulldown
3 Sets
10 Reps
75%
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
5
Dip (Weighted)
3 Sets
10-15 Reps
6
Wide Grip Pull-Up
3 Sets
10-15 Reps
Day 2
1
Overhead Press (Barbell)
5 Sets
3 Reps
85%
2
Deadlift (Barbell)
3 Sets
10 Reps
70%
3
T-Bar Row
3 Sets
10 Reps
75%
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5
Leg Curl
3 Sets
10-15 Reps
6
Barbell Row
3 Sets
10-15 Reps
Day 3
1
Preacher Curl (Barbell)
5 Sets
3 Reps
85%
2
Skull Crusher
3 Sets
10 Reps
70%
3
Abs Crunch (Weighted)
3 Sets
10-15 Reps
4
Hammer Curl
3 Sets
10-15 Reps
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
6
Wrist Curls (Cable)
3 Sets
10-15 Reps
Day 4
1
Bench Press (Barbell)
5 Sets
3 Reps
85%
2
Squat (Barbell)
3 Sets
10 Reps
70%
3
Lat Pulldown
3 Sets
10 Reps
75%
4
Dip (Weighted)
3 Sets
10-15 Reps
5
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
6
Wide Grip Pull-Up
3 Sets
10-15 Reps
Day 5
1
Deadlift (Barbell)
5 Sets
3 Reps
85%
2
Overhead Press (Barbell)
3 Sets
10 Reps
70%
3
T-Bar Row
3 Sets
10 Reps
75%
4
Leg Curl
3 Sets
10-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6
Barbell Row
3 Sets
10-15 Reps
Day 6
1
Skull Crusher
5 Sets
3 Reps
85%
2
Preacher Curl (Barbell)
3 Sets
10 Reps
70%
3
Abs Crunch (Weighted)
3 Sets
10-15 Reps
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
5
Hammer Curl
3 Sets
10-15 Reps
6
Wrist Curls (Cable)
3 Sets
10-15 Reps
Day 1
1
Squat (Barbell)
5 Sets
3 Reps
85%
2
Bench Press (Barbell)
3 Sets
10 Reps
70%
3
Lat Pulldown
3 Sets
10 Reps
75%
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
5
Dip (Weighted)
3 Sets
10-15 Reps
6
Wide Grip Pull-Up
3 Sets
10-15 Reps
Day 2
1
Overhead Press (Barbell)
5 Sets
3 Reps
85%
2
Deadlift (Barbell)
3 Sets
10 Reps
70%
3
T-Bar Row
3 Sets
10 Reps
75%
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5
Leg Curl
3 Sets
10-15 Reps
6
Barbell Row
3 Sets
10-15 Reps
Day 3
1
Preacher Curl (Barbell)
5 Sets
3 Reps
85%
2
Skull Crusher
3 Sets
10 Reps
70%
3
Abs Crunch (Weighted)
3 Sets
10-15 Reps
4
Hammer Curl
3 Sets
10-15 Reps
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
6
Wrist Curls (Cable)
3 Sets
10-15 Reps
Day 4
1
Bench Press (Barbell)
5 Sets
3 Reps
85%
2
Squat (Barbell)
3 Sets
10 Reps
70%
3
Lat Pulldown
3 Sets
10 Reps
75%
4
Dip (Weighted)
3 Sets
10-15 Reps
5
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
6
Wide Grip Pull-Up
3 Sets
10-15 Reps
Day 5
1
Deadlift (Barbell)
5 Sets
3 Reps
85%
2
Overhead Press (Barbell)
3 Sets
10 Reps
70%
3
T-Bar Row
3 Sets
10 Reps
75%
4
Leg Curl
3 Sets
10-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6
Barbell Row
3 Sets
10-15 Reps
Day 6
1
Skull Crusher
5 Sets
3 Reps
85%
2
Preacher Curl (Barbell)
3 Sets
10 Reps
70%
3
Abs Crunch (Weighted)
3 Sets
10-15 Reps
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
5
Hammer Curl
3 Sets
10-15 Reps
6
Wrist Curls (Cable)
3 Sets
10-15 Reps