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(MASS MONSTER) High Intensity 4 Day Upper Lower Program
by Ethan MacLean
58 athletes joined
4.0
(1 rating)
Program Description
Build tones of muscular with this high intensity 4 day upper lower workout routine. Weekly Setup: Day 1 - Upper Push Focus Day 2 - Lower Quad Focus Day 3 - Rest/Active Recovery Day 4 - Upper Pull Focus Day 5 - Rest/Active Recovery Day 6 - Lower Hamstring Focus Day 7 - Rest/Active Recovery Muscle Groups |Sets Per Week Back - 10 Shoulders - 10 Chest - 9 Quads - 9 Hamstrings - 9 Glutes - 9 Biceps - 7 Triceps - 7 Lower Back - 4 Calves - 4 Abs - 4
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Powerbuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Jan 20, 2024 10:23
Last Edited
Jun 14, 2024 05:09
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Week 1
1 / 12 Weeks
Day 5
1
Walk
1 Set
30-60 mins
Day 7
1
Walk
1 Set
30-60 mins
Day 3
1
Walk
1 Set
30-60 mins
Day 2
1
Squat (Paused)
2 Sets
5-8 Reps
@10
2
Good Morning
1 Set
6-10 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
1 Set
6-10 Reps
@10
4
Standing Calf Raise
2 Sets
8-12 Reps
@10
5A
Leg Extension
2 Sets
8-12 Reps
@10
5B
Leg Curl
2 Sets
8-12 Reps
@10
6
Hanging Leg Raise
2 Sets
6-10 Reps
@10
7
Upright Row (Barbell)
2 Sets
1 Set
6-10 Reps
8-12 Reps
@10
@10
Day 1
1
Bench Press (Paused)
2 Sets
5-8 Reps
@10
2
Pull-Up (Weighted)
2 Sets
5-8 Reps
@10
3A
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
3B
Chest Supported Row (Dumbbell)
2 Sets
6-10 Reps
@10
4A
Chest Fly (Machine)
1 Set
10-15 Reps
@10
4B
Rear Delt Fly (Machine)
1 Set
10-15 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
6-10 Reps
8-12 Reps
@10
@10
6A
Hammer Curl
2 Sets
6-10 Reps
@10
6B
V-Handle Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
7A
Incline Curl (Dumbbell)
1 Set
10-15 Reps
@10
7B
Incline Tricep Extension (Dumbbell)
1 Set
10-15 Reps
@10
Day 4
1
AD Press
2 Sets
5-8 Reps
@10
2
Pendlay Row
2 Sets
5-8 Reps
@10
3
Pec Fly (Dumbbell)
2 Sets
6-10 Reps
@10
4
Lat Pulldown (Single Arm)
2 Sets
6-10 Reps
@10
5A
Dip (Weighted)
2 Sets
6-10 Reps
@10
5B
Chest Supported Row (Machine)
2 Sets
6-10 Reps
@10
6
Lateral Raise (Machine)
2 Sets
8-12 Reps
@10
7A
Bicep Curl (Barbell)
2 Sets
6-10 Reps
@10
7B
Skull Crusher
2 Sets
6-10 Reps
@10
Day 6
1
Deadlift (Barbell)
1 Set
1 Set
3-5 Reps
5-8 Reps
@10
@10
2
Leg Press (45 Degrees)
2 Sets
6-10 Reps
@10
3A
Leg Extension
2 Sets
6-10 Reps
@10
3B
Lying Leg Curl
2 Sets
6-10 Reps
@10
4
Seated Calf Raise
2 Sets
10-15 Reps
@10
5
Hip Adductor (Machine)
1 Set
6-10 Reps
@10
6
Hip Abductor (Machine)
1 Set
6-10 Reps
@10
7
Abs Crunch (Weighted)
2 Sets
8-12 Reps
@10
8
Face Pull
2 Sets
8-12 Reps
@10
Day 1
1
Bench Press (Paused)
2 Sets
5-8 Reps
@10
2
Pull-Up (Weighted)
2 Sets
5-8 Reps
@10
3A
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
3B
Chest Supported Row (Dumbbell)
2 Sets
6-10 Reps
@10
4A
Chest Fly (Machine)
1 Set
10-15 Reps
@10
4B
Rear Delt Fly (Machine)
1 Set
10-15 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
6-10 Reps
8-12 Reps
@10
@10
6A
Hammer Curl
2 Sets
6-10 Reps
@10
6B
V-Handle Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
7A
Incline Curl (Dumbbell)
1 Set
10-15 Reps
@10
7B
Incline Tricep Extension (Dumbbell)
1 Set
10-15 Reps
@10
Day 2
1
Squat (Paused)
2 Sets
5-8 Reps
@10
2
Good Morning
1 Set
6-10 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
1 Set
6-10 Reps
@10
4
Standing Calf Raise
2 Sets
8-12 Reps
@10
5A
Leg Extension
2 Sets
8-12 Reps
@10
5B
Leg Curl
2 Sets
8-12 Reps
@10
6
Hanging Leg Raise
2 Sets
6-10 Reps
@10
7
Upright Row (Barbell)
2 Sets
1 Set
6-10 Reps
8-12 Reps
@10
@10
Day 3
1
Walk
1 Set
30-60 mins
Day 4
1
AD Press
2 Sets
5-8 Reps
@10
2
Pendlay Row
2 Sets
5-8 Reps
@10
3
Pec Fly (Dumbbell)
2 Sets
6-10 Reps
@10
4
Lat Pulldown (Single Arm)
2 Sets
6-10 Reps
@10
5A
Dip (Weighted)
2 Sets
6-10 Reps
@10
5B
Chest Supported Row (Machine)
2 Sets
6-10 Reps
@10
6
Lateral Raise (Machine)
2 Sets
8-12 Reps
@10
7A
Bicep Curl (Barbell)
2 Sets
6-10 Reps
@10
7B
Skull Crusher
2 Sets
6-10 Reps
@10
Day 5
1
Walk
1 Set
30-60 mins
Day 6
1
Deadlift (Barbell)
1 Set
1 Set
3-5 Reps
5-8 Reps
@10
@10
2
Leg Press (45 Degrees)
2 Sets
6-10 Reps
@10
3A
Leg Extension
2 Sets
6-10 Reps
@10
3B
Lying Leg Curl
2 Sets
6-10 Reps
@10
4
Seated Calf Raise
2 Sets
10-15 Reps
@10
5
Hip Adductor (Machine)
1 Set
6-10 Reps
@10
6
Hip Abductor (Machine)
1 Set
6-10 Reps
@10
7
Abs Crunch (Weighted)
2 Sets
8-12 Reps
@10
8
Face Pull
2 Sets
8-12 Reps
@10
Day 7
1
Walk
1 Set
30-60 mins
Day 1
1
Bench Press (Paused)
2 Sets
5-8 Reps
@10
2
Pull-Up (Weighted)
2 Sets
5-8 Reps
@10
3A
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
3B
Chest Supported Row (Dumbbell)
2 Sets
6-10 Reps
@10
4A
Chest Fly (Machine)
1 Set
10-15 Reps
@10
4B
Rear Delt Fly (Machine)
1 Set
10-15 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
6-10 Reps
8-12 Reps
@10
@10
6A
Hammer Curl
2 Sets
6-10 Reps
@10
6B
V-Handle Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
7A
Incline Curl (Dumbbell)
1 Set
10-15 Reps
@10
7B
Incline Tricep Extension (Dumbbell)
1 Set
10-15 Reps
@10
Day 2
1
Squat (Paused)
2 Sets
5-8 Reps
@10
2
Good Morning
1 Set
6-10 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
1 Set
6-10 Reps
@10
4
Standing Calf Raise
2 Sets
8-12 Reps
@10
5A
Leg Extension
2 Sets
8-12 Reps
@10
5B
Leg Curl
2 Sets
8-12 Reps
@10
6
Hanging Leg Raise
2 Sets
6-10 Reps
@10
7
Upright Row (Barbell)
2 Sets
1 Set
6-10 Reps
8-12 Reps
@10
@10
Day 3
1
Walk
1 Set
30-60 mins
Day 4
1
AD Press
2 Sets
5-8 Reps
@10
2
Pendlay Row
2 Sets
5-8 Reps
@10
3
Pec Fly (Dumbbell)
2 Sets
6-10 Reps
@10
4
Lat Pulldown (Single Arm)
2 Sets
6-10 Reps
@10
5A
Dip (Weighted)
2 Sets
6-10 Reps
@10
5B
Chest Supported Row (Machine)
2 Sets
6-10 Reps
@10
6
Lateral Raise (Machine)
2 Sets
8-12 Reps
@10
7A
Bicep Curl (Barbell)
2 Sets
6-10 Reps
@10
7B
Skull Crusher
2 Sets
6-10 Reps
@10
Day 5
1
Walk
1 Set
30-60 mins
Day 6
1
Deadlift (Barbell)
1 Set
1 Set
3-5 Reps
5-8 Reps
@10
@10
2
Leg Press (45 Degrees)
2 Sets
6-10 Reps
@10
3A
Leg Extension
2 Sets
6-10 Reps
@10
3B
Lying Leg Curl
2 Sets
6-10 Reps
@10
4
Seated Calf Raise
2 Sets
10-15 Reps
@10
5
Hip Adductor (Machine)
1 Set
6-10 Reps
@10
6
Hip Abductor (Machine)
1 Set
6-10 Reps
@10
7
Abs Crunch (Weighted)
2 Sets
8-12 Reps
@10
8
Face Pull
2 Sets
8-12 Reps
@10
Day 7
1
Walk
1 Set
30-60 mins
Day 1
1
Bench Press (Paused)
2 Sets
5-8 Reps
@10
2
Pull-Up (Weighted)
2 Sets
5-8 Reps
@10
3A
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
3B
Chest Supported Row (Dumbbell)
2 Sets
6-10 Reps
@10
4A
Chest Fly (Machine)
1 Set
10-15 Reps
@10
4B
Rear Delt Fly (Machine)
1 Set
10-15 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
6-10 Reps
8-12 Reps
@10
@10
6A
Hammer Curl
2 Sets
6-10 Reps
@10
6B
V-Handle Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
7A
Incline Curl (Dumbbell)
1 Set
10-15 Reps
@10
7B
Incline Tricep Extension (Dumbbell)
1 Set
10-15 Reps
@10
Day 2
1
Squat (Paused)
2 Sets
5-8 Reps
@10
2
Good Morning
1 Set
6-10 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
1 Set
6-10 Reps
@10
4
Standing Calf Raise
2 Sets
8-12 Reps
@10
5A
Leg Extension
2 Sets
8-12 Reps
@10
5B
Leg Curl
2 Sets
8-12 Reps
@10
6
Hanging Leg Raise
2 Sets
6-10 Reps
@10
7
Upright Row (Barbell)
2 Sets
1 Set
6-10 Reps
8-12 Reps
@10
@10
Day 3
1
Walk
1 Set
30-60 mins
Day 4
1
AD Press
2 Sets
5-8 Reps
@10
2
Pendlay Row
2 Sets
5-8 Reps
@10
3
Pec Fly (Dumbbell)
2 Sets
6-10 Reps
@10
4
Lat Pulldown (Single Arm)
2 Sets
6-10 Reps
@10
5A
Dip (Weighted)
2 Sets
6-10 Reps
@10
5B
Chest Supported Row (Machine)
2 Sets
6-10 Reps
@10
6
Lateral Raise (Machine)
2 Sets
8-12 Reps
@10
7A
Bicep Curl (Barbell)
2 Sets
6-10 Reps
@10
7B
Skull Crusher
2 Sets
6-10 Reps
@10
Day 5
1
Walk
1 Set
30-60 mins
Day 6
1
Deadlift (Barbell)
1 Set
1 Set
3-5 Reps
5-8 Reps
@10
@10
2
Leg Press (45 Degrees)
2 Sets
6-10 Reps
@10
3A
Leg Extension
2 Sets
6-10 Reps
@10
3B
Lying Leg Curl
2 Sets
6-10 Reps
@10
4
Seated Calf Raise
2 Sets
10-15 Reps
@10
5
Hip Adductor (Machine)
1 Set
6-10 Reps
@10
6
Hip Abductor (Machine)
1 Set
6-10 Reps
@10
7
Abs Crunch (Weighted)
2 Sets
8-12 Reps
@10
8
Face Pull
2 Sets
8-12 Reps
@10
Day 7
1
Walk
1 Set
30-60 mins
Day 1
1
Bench Press (Paused)
2 Sets
5-8 Reps
@10
2
Pull-Up (Weighted)
2 Sets
5-8 Reps
@10
3A
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
3B
Chest Supported Row (Dumbbell)
2 Sets
6-10 Reps
@10
4A
Chest Fly (Machine)
1 Set
10-15 Reps
@10
4B
Rear Delt Fly (Machine)
1 Set
10-15 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
6-10 Reps
8-12 Reps
@10
@10
6A
Hammer Curl
2 Sets
6-10 Reps
@10
6B
V-Handle Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
7A
Incline Curl (Dumbbell)
1 Set
10-15 Reps
@10
7B
Incline Tricep Extension (Dumbbell)
1 Set
10-15 Reps
@10
Day 2
1
Squat (Paused)
2 Sets
5-8 Reps
@10
2
Good Morning
1 Set
6-10 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
1 Set
6-10 Reps
@10
4
Standing Calf Raise
2 Sets
8-12 Reps
@10
5A
Leg Extension
2 Sets
8-12 Reps
@10
5B
Leg Curl
2 Sets
8-12 Reps
@10
6
Hanging Leg Raise
2 Sets
6-10 Reps
@10
7
Upright Row (Barbell)
2 Sets
1 Set
6-10 Reps
8-12 Reps
@10
@10
Day 3
1
Walk
1 Set
30-60 mins
Day 4
1
AD Press
2 Sets
5-8 Reps
@10
2
Pendlay Row
2 Sets
5-8 Reps
@10
3
Pec Fly (Dumbbell)
2 Sets
6-10 Reps
@10
4
Lat Pulldown (Single Arm)
2 Sets
6-10 Reps
@10
5A
Dip (Weighted)
2 Sets
6-10 Reps
@10
5B
Chest Supported Row (Machine)
2 Sets
6-10 Reps
@10
6
Lateral Raise (Machine)
2 Sets
8-12 Reps
@10
7A
Bicep Curl (Barbell)
2 Sets
6-10 Reps
@10
7B
Skull Crusher
2 Sets
6-10 Reps
@10
Day 5
1
Walk
1 Set
30-60 mins
Day 6
1
Deadlift (Barbell)
1 Set
1 Set
3-5 Reps
5-8 Reps
@10
@10
2
Leg Press (45 Degrees)
2 Sets
6-10 Reps
@10
3A
Leg Extension
2 Sets
6-10 Reps
@10
3B
Lying Leg Curl
2 Sets
6-10 Reps
@10
4
Seated Calf Raise
2 Sets
10-15 Reps
@10
5
Hip Adductor (Machine)
1 Set
6-10 Reps
@10
6
Hip Abductor (Machine)
1 Set
6-10 Reps
@10
7
Abs Crunch (Weighted)
2 Sets
8-12 Reps
@10
8
Face Pull
2 Sets
8-12 Reps
@10
Day 7
1
Walk
1 Set
30-60 mins
Day 1
1
Bench Press (Paused)
2 Sets
5-8 Reps
@10
2
Pull-Up (Weighted)
2 Sets
5-8 Reps
@10
3A
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
3B
Chest Supported Row (Dumbbell)
2 Sets
6-10 Reps
@10
4A
Chest Fly (Machine)
1 Set
10-15 Reps
@10
4B
Rear Delt Fly (Machine)
1 Set
10-15 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
6-10 Reps
8-12 Reps
@10
@10
6A
Hammer Curl
2 Sets
6-10 Reps
@10
6B
V-Handle Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
7A
Incline Curl (Dumbbell)
1 Set
10-15 Reps
@10
7B
Incline Tricep Extension (Dumbbell)
1 Set
10-15 Reps
@10
Day 2
1
Squat (Paused)
2 Sets
5-8 Reps
@10
2
Good Morning
1 Set
6-10 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
1 Set
6-10 Reps
@10
4
Standing Calf Raise
2 Sets
8-12 Reps
@10
5A
Leg Extension
2 Sets
8-12 Reps
@10
5B
Leg Curl
2 Sets
8-12 Reps
@10
6
Hanging Leg Raise
2 Sets
6-10 Reps
@10
7
Upright Row (Barbell)
2 Sets
1 Set
6-10 Reps
8-12 Reps
@10
@10
Day 3
1
Walk
1 Set
30-60 mins
Day 4
1
AD Press
2 Sets
5-8 Reps
@10
2
Pendlay Row
2 Sets
5-8 Reps
@10
3
Pec Fly (Dumbbell)
2 Sets
6-10 Reps
@10
4
Lat Pulldown (Single Arm)
2 Sets
6-10 Reps
@10
5A
Dip (Weighted)
2 Sets
6-10 Reps
@10
5B
Chest Supported Row (Machine)
2 Sets
6-10 Reps
@10
6
Lateral Raise (Machine)
2 Sets
8-12 Reps
@10
7A
Bicep Curl (Barbell)
2 Sets
6-10 Reps
@10
7B
Skull Crusher
2 Sets
6-10 Reps
@10
Day 5
1
Walk
1 Set
30-60 mins
Day 6
1
Deadlift (Barbell)
1 Set
1 Set
3-5 Reps
5-8 Reps
@10
@10
2
Leg Press (45 Degrees)
2 Sets
6-10 Reps
@10
3A
Leg Extension
2 Sets
6-10 Reps
@10
3B
Lying Leg Curl
2 Sets
6-10 Reps
@10
4
Seated Calf Raise
2 Sets
10-15 Reps
@10
5
Hip Adductor (Machine)
1 Set
6-10 Reps
@10
6
Hip Abductor (Machine)
1 Set
6-10 Reps
@10
7
Abs Crunch (Weighted)
2 Sets
8-12 Reps
@10
8
Face Pull
2 Sets
8-12 Reps
@10
Day 7
1
Walk
1 Set
30-60 mins
Day 3
1
Walk
1 Set
30-60 mins
Day 5
1
Walk
1 Set
30-60 mins
Day 7
1
Walk
1 Set
30-60 mins
Day 1
1
Bench Press (Paused)
2 Sets
6-10 Reps
@10
2
Pull-Up (Weighted)
2 Sets
6-10 Reps
@10
3A
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
3B
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
@10
4A
Chest Fly (Machine)
1 Set
12-18 Reps
@10
4B
Rear Delt Fly (Machine)
1 Set
12-18 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
8-12 Reps
10-15 Reps
@10
@10
6A
Hammer Curl
2 Sets
8-12 Reps
@10
6B
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
7A
Incline Curl (Dumbbell)
1 Set
12-18 Reps
@10
7B
Incline Tricep Extension (Dumbbell)
1 Set
12-18 Reps
@10
Day 2
1
Squat (Paused)
2 Sets
6-10 Reps
@10
2
Good Morning
1 Set
8-12 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
1 Set
8-12 Reps
@10
4
Standing Calf Raise
2 Sets
10-15 Reps
@10
5A
Leg Extension
2 Sets
10-15 Reps
@10
5B
Leg Curl
2 Sets
10-15 Reps
@10
6
Hanging Leg Raise
2 Sets
8-12 Reps
@10
7
Upright Row (Barbell)
2 Sets
1 Set
8-12 Reps
10-15 Reps
@10
@10
Day 4
1
AD Press
2 Sets
6-10 Reps
@10
2
Pendlay Row
2 Sets
6-10 Reps
@10
3
Pec Fly (Dumbbell)
2 Sets
8-12 Reps
@10
4
Lat Pulldown (Single Arm)
2 Sets
8-12 Reps
@10
5A
Dip (Weighted)
2 Sets
8-12 Reps
@10
5B
Chest Supported Row (Machine)
2 Sets
8-12 Reps
@10
6
Lateral Raise (Machine)
2 Sets
10-15 Reps
@10
7A
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@10
7B
Skull Crusher
2 Sets
8-12 Reps
@10
Day 6
1
Deadlift (Barbell)
1 Set
1 Set
5-8 Reps
6-10 Reps
@10
@10
2
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@10
3A
Leg Extension
2 Sets
8-12 Reps
@10
3B
Lying Leg Curl
2 Sets
8-12 Reps
@10
4
Seated Calf Raise
2 Sets
12-18 Reps
@10
5
Hip Adductor (Machine)
1 Set
8-12 Reps
@10
6
Hip Abductor (Machine)
1 Set
8-12 Reps
@10
7
Abs Crunch (Weighted)
2 Sets
10-15 Reps
@10
8
Face Pull
2 Sets
10-15 Reps
@10
Day 1
1
Bench Press (Paused)
2 Sets
6-10 Reps
@10
2
Pull-Up (Weighted)
2 Sets
6-10 Reps
@10
3A
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
3B
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
@10
4A
Chest Fly (Machine)
1 Set
12-18 Reps
@10
4B
Rear Delt Fly (Machine)
1 Set
12-18 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
8-12 Reps
10-15 Reps
@10
@10
6A
Hammer Curl
2 Sets
8-12 Reps
@10
6B
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
7A
Incline Curl (Dumbbell)
1 Set
12-18 Reps
@10
7B
Incline Tricep Extension (Dumbbell)
1 Set
12-18 Reps
@10
Day 2
1
Squat (Paused)
2 Sets
6-10 Reps
@10
2
Good Morning
1 Set
8-12 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
1 Set
8-12 Reps
@10
4
Standing Calf Raise
2 Sets
10-15 Reps
@10
5A
Leg Extension
2 Sets
10-15 Reps
@10
5B
Leg Curl
2 Sets
10-15 Reps
@10
6
Hanging Leg Raise
2 Sets
8-12 Reps
@10
7
Upright Row (Barbell)
2 Sets
1 Set
8-12 Reps
10-15 Reps
@10
@10
Day 3
1
Walk
1 Set
30-60 mins
Day 4
1
AD Press
2 Sets
6-10 Reps
@10
2
Pendlay Row
2 Sets
6-10 Reps
@10
3
Pec Fly (Dumbbell)
2 Sets
8-12 Reps
@10
4
Lat Pulldown (Single Arm)
2 Sets
8-12 Reps
@10
5A
Dip (Weighted)
2 Sets
8-12 Reps
@10
5B
Chest Supported Row (Machine)
2 Sets
8-12 Reps
@10
6
Lateral Raise (Machine)
2 Sets
10-15 Reps
@10
7A
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@10
7B
Skull Crusher
2 Sets
8-12 Reps
@10
Day 5
1
Walk
1 Set
30-60 mins
Day 6
1
Deadlift (Barbell)
1 Set
1 Set
5-8 Reps
6-10 Reps
@10
@10
2
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@10
3A
Leg Extension
2 Sets
8-12 Reps
@10
3B
Lying Leg Curl
2 Sets
8-12 Reps
@10
4
Seated Calf Raise
2 Sets
12-18 Reps
@10
5
Hip Adductor (Machine)
1 Set
8-12 Reps
@10
6
Hip Abductor (Machine)
1 Set
8-12 Reps
@10
7
Abs Crunch (Weighted)
2 Sets
10-15 Reps
@10
8
Face Pull
2 Sets
10-15 Reps
@10
Day 7
1
Walk
1 Set
30-60 mins
Day 1
1
Bench Press (Paused)
2 Sets
6-10 Reps
@10
2
Pull-Up (Weighted)
2 Sets
6-10 Reps
@10
3A
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
3B
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
@10
4A
Chest Fly (Machine)
1 Set
12-18 Reps
@10
4B
Rear Delt Fly (Machine)
1 Set
12-18 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
8-12 Reps
10-15 Reps
@10
@10
6A
Hammer Curl
2 Sets
8-12 Reps
@10
6B
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
7A
Incline Curl (Dumbbell)
1 Set
12-18 Reps
@10
7B
Incline Tricep Extension (Dumbbell)
1 Set
12-18 Reps
@10
Day 2
1
Squat (Paused)
2 Sets
6-10 Reps
@10
2
Good Morning
1 Set
8-12 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
1 Set
8-12 Reps
@10
4
Standing Calf Raise
2 Sets
10-15 Reps
@10
5A
Leg Extension
2 Sets
10-15 Reps
@10
5B
Leg Curl
2 Sets
10-15 Reps
@10
6
Hanging Leg Raise
2 Sets
8-12 Reps
@10
7
Upright Row (Barbell)
2 Sets
1 Set
8-12 Reps
10-15 Reps
@10
@10
Day 3
1
Walk
1 Set
30-60 mins
Day 4
1
AD Press
2 Sets
6-10 Reps
@10
2
Pendlay Row
2 Sets
6-10 Reps
@10
3
Pec Fly (Dumbbell)
2 Sets
8-12 Reps
@10
4
Lat Pulldown (Single Arm)
2 Sets
8-12 Reps
@10
5A
Dip (Weighted)
2 Sets
8-12 Reps
@10
5B
Chest Supported Row (Machine)
2 Sets
8-12 Reps
@10
6
Lateral Raise (Machine)
2 Sets
10-15 Reps
@10
7A
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@10
7B
Skull Crusher
2 Sets
8-12 Reps
@10
Day 5
1
Walk
1 Set
30-60 mins
Day 6
1
Deadlift (Barbell)
1 Set
1 Set
5-8 Reps
6-10 Reps
@10
@10
2
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@10
3A
Leg Extension
2 Sets
8-12 Reps
@10
3B
Lying Leg Curl
2 Sets
8-12 Reps
@10
4
Seated Calf Raise
2 Sets
12-18 Reps
@10
5
Hip Adductor (Machine)
1 Set
8-12 Reps
@10
6
Hip Abductor (Machine)
1 Set
8-12 Reps
@10
7
Abs Crunch (Weighted)
2 Sets
10-15 Reps
@10
8
Face Pull
2 Sets
10-15 Reps
@10
Day 7
1
Walk
1 Set
30-60 mins
Day 1
1
Bench Press (Paused)
2 Sets
6-10 Reps
@10
2
Pull-Up (Weighted)
2 Sets
6-10 Reps
@10
3A
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
3B
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
@10
4A
Chest Fly (Machine)
1 Set
12-18 Reps
@10
4B
Rear Delt Fly (Machine)
1 Set
12-18 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
8-12 Reps
10-15 Reps
@10
@10
6A
Hammer Curl
2 Sets
8-12 Reps
@10
6B
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
7A
Incline Curl (Dumbbell)
1 Set
12-18 Reps
@10
7B
Incline Tricep Extension (Dumbbell)
1 Set
12-18 Reps
@10
Day 2
1
Squat (Paused)
2 Sets
6-10 Reps
@10
2
Good Morning
1 Set
8-12 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
1 Set
8-12 Reps
@10
4
Standing Calf Raise
2 Sets
10-15 Reps
@10
5A
Leg Extension
2 Sets
10-15 Reps
@10
5B
Leg Curl
2 Sets
10-15 Reps
@10
6
Hanging Leg Raise
2 Sets
8-12 Reps
@10
7
Upright Row (Barbell)
2 Sets
1 Set
8-12 Reps
10-15 Reps
@10
@10
Day 3
1
Walk
1 Set
30-60 mins
Day 4
1
AD Press
2 Sets
6-10 Reps
@10
2
Pendlay Row
2 Sets
6-10 Reps
@10
3
Pec Fly (Dumbbell)
2 Sets
8-12 Reps
@10
4
Lat Pulldown (Single Arm)
2 Sets
8-12 Reps
@10
5A
Dip (Weighted)
2 Sets
8-12 Reps
@10
5B
Chest Supported Row (Machine)
2 Sets
8-12 Reps
@10
6
Lateral Raise (Machine)
2 Sets
10-15 Reps
@10
7A
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@10
7B
Skull Crusher
2 Sets
8-12 Reps
@10
Day 5
1
Walk
1 Set
30-60 mins
Day 6
1
Deadlift (Barbell)
1 Set
1 Set
5-8 Reps
6-10 Reps
@10
@10
2
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@10
3A
Leg Extension
2 Sets
8-12 Reps
@10
3B
Lying Leg Curl
2 Sets
8-12 Reps
@10
4
Seated Calf Raise
2 Sets
12-18 Reps
@10
5
Hip Adductor (Machine)
1 Set
8-12 Reps
@10
6
Hip Abductor (Machine)
1 Set
8-12 Reps
@10
7
Abs Crunch (Weighted)
2 Sets
10-15 Reps
@10
8
Face Pull
2 Sets
10-15 Reps
@10
Day 7
1
Walk
1 Set
30-60 mins
Day 1
1
Bench Press (Paused)
2 Sets
6-10 Reps
@10
2
Pull-Up (Weighted)
2 Sets
6-10 Reps
@10
3A
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
3B
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
@10
4A
Chest Fly (Machine)
1 Set
12-18 Reps
@10
4B
Rear Delt Fly (Machine)
1 Set
12-18 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
8-12 Reps
10-15 Reps
@10
@10
6A
Hammer Curl
2 Sets
8-12 Reps
@10
6B
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
7A
Incline Curl (Dumbbell)
1 Set
12-18 Reps
@10
7B
Incline Tricep Extension (Dumbbell)
1 Set
12-18 Reps
@10
Day 2
1
Squat (Paused)
2 Sets
6-10 Reps
@10
2
Good Morning
1 Set
8-12 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
1 Set
8-12 Reps
@10
4
Standing Calf Raise
2 Sets
10-15 Reps
@10
5A
Leg Extension
2 Sets
10-15 Reps
@10
5B
Leg Curl
2 Sets
10-15 Reps
@10
6
Hanging Leg Raise
2 Sets
8-12 Reps
@10
7
Upright Row (Barbell)
2 Sets
1 Set
8-12 Reps
10-15 Reps
@10
@10
Day 3
1
Walk
1 Set
30-60 mins
Day 4
1
AD Press
2 Sets
6-10 Reps
@10
2
Pendlay Row
2 Sets
6-10 Reps
@10
3
Pec Fly (Dumbbell)
2 Sets
8-12 Reps
@10
4
Lat Pulldown (Single Arm)
2 Sets
8-12 Reps
@10
5A
Dip (Weighted)
2 Sets
8-12 Reps
@10
5B
Chest Supported Row (Machine)
2 Sets
8-12 Reps
@10
6
Lateral Raise (Machine)
2 Sets
10-15 Reps
@10
7A
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@10
7B
Skull Crusher
2 Sets
8-12 Reps
@10
Day 5
1
Walk
1 Set
30-60 mins
Day 6
1
Deadlift (Barbell)
1 Set
1 Set
5-8 Reps
6-10 Reps
@10
@10
2
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@10
3A
Leg Extension
2 Sets
8-12 Reps
@10
3B
Lying Leg Curl
2 Sets
8-12 Reps
@10
4
Seated Calf Raise
2 Sets
12-18 Reps
@10
5
Hip Adductor (Machine)
1 Set
8-12 Reps
@10
6
Hip Abductor (Machine)
1 Set
8-12 Reps
@10
7
Abs Crunch (Weighted)
2 Sets
10-15 Reps
@10
8
Face Pull
2 Sets
10-15 Reps
@10
Day 7
1
Walk
1 Set
30-60 mins
Day 1
1
Bench Press (Paused)
2 Sets
6-10 Reps
@10
2
Pull-Up (Weighted)
2 Sets
6-10 Reps
@10
3A
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
3B
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
@10
4A
Chest Fly (Machine)
1 Set
12-18 Reps
@10
4B
Rear Delt Fly (Machine)
1 Set
12-18 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
8-12 Reps
10-15 Reps
@10
@10
6A
Hammer Curl
2 Sets
8-12 Reps
@10
6B
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
7A
Incline Curl (Dumbbell)
1 Set
12-18 Reps
@10
7B
Incline Tricep Extension (Dumbbell)
1 Set
12-18 Reps
@10
Day 2
1
Squat (Paused)
2 Sets
6-10 Reps
@10
2
Good Morning
1 Set
8-12 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
1 Set
8-12 Reps
@10
4
Standing Calf Raise
2 Sets
10-15 Reps
@10
5A
Leg Extension
2 Sets
10-15 Reps
@10
5B
Leg Curl
2 Sets
10-15 Reps
@10
6
Hanging Leg Raise
2 Sets
8-12 Reps
@10
7
Upright Row (Barbell)
2 Sets
1 Set
8-12 Reps
10-15 Reps
@10
@10
Day 3
1
Walk
1 Set
30-60 mins
Day 4
1
AD Press
2 Sets
6-10 Reps
@10
2
Pendlay Row
2 Sets
6-10 Reps
@10
3
Pec Fly (Dumbbell)
2 Sets
8-12 Reps
@10
4
Lat Pulldown (Single Arm)
2 Sets
8-12 Reps
@10
5A
Dip (Weighted)
2 Sets
8-12 Reps
@10
5B
Chest Supported Row (Machine)
2 Sets
8-12 Reps
@10
6
Lateral Raise (Machine)
2 Sets
10-15 Reps
@10
7A
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@10
7B
Skull Crusher
2 Sets
8-12 Reps
@10
Day 5
1
Walk
1 Set
30-60 mins
Day 6
1
Deadlift (Barbell)
1 Set
1 Set
5-8 Reps
6-10 Reps
@10
@10
2
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@10
3A
Leg Extension
2 Sets
8-12 Reps
@10
3B
Lying Leg Curl
2 Sets
8-12 Reps
@10
4
Seated Calf Raise
2 Sets
12-18 Reps
@10
5
Hip Adductor (Machine)
1 Set
8-12 Reps
@10
6
Hip Abductor (Machine)
1 Set
8-12 Reps
@10
7
Abs Crunch (Weighted)
2 Sets
10-15 Reps
@10
8
Face Pull
2 Sets
10-15 Reps
@10
Day 7
1
Walk
1 Set
30-60 mins
What People Are Saying(1 rating)
Only ratings with written feedback are displayed here.
4.00/ 5
Ethan MacLean Man
4 months ago
3 weeks complete
4 years of prior experience
As expected strength gains
More than expected muscle gains
None modifications
I really recommend this program for those in the intermediate to advanced level who want to train hard.