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Mass Monster PPL
by Pascal
11 athletes joined
Program Description
A Pull / Push / Legs program designed to pack on loads of mass.
Program Overview
Level
Advanced, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Apr 09, 2024 10:52
Last Edited
Jun 09, 2024 09:31
down_app
Week 1
1 / 12 Weeks
Day 2
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
1B
Reverse Pec Deck
3 Sets
10-15 Reps
2A
Shoulder Press (Machine)
4 Sets
8-12 Reps
2B
Pec Deck (Machine)
4 Sets
10-15 Reps
3A
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
3B
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
4A
Shrug (Dumbbell)
3 Sets
10-15 Reps
4B
Lying Decline Tricep Extension
3 Sets
8-12 Reps
Day 4
1A
Pull-Up (Weighted)
3 Sets
4-8 Reps
1B
Face Pull
3 Sets
10-15 Reps
2A
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
2B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
3A
Kroc Row
4 Sets
6-12 Reps
3B
Hammer Curl
4 Sets
6-12 Reps
4A
Incline Shrug (Dumbbell)
3 Sets
8-12 Reps
4B
Wrist Curls
3 Sets
10-15 Reps
Day 5
1A
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
1B
Decline Crunch (Weighted)
3 Sets
AMRAP
2A
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2B
Neck Curl
3 Sets
15-20 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
4A
Powell Raise
3 Sets
10-15 Reps
4B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
5
French Press
3 Sets
8-12 Reps
Day 1
1
T-Bar Row
3 Sets
6-10 Reps
2A
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
2B
Upright Row (Cable)
3 Sets
10-15 Reps
3A
Pullover (Machine)
4 Sets
12-15 Reps
3B
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
4A
Neck Curl
3 Sets
15-20 Reps
4B
Hammer Preacher Curl
3 Sets
10-15 Reps
5
Abs Crunch (Machine)
4 Sets
10-15 Reps
Day 6
1
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
10-15 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Shrug (Barbell)
3 Sets
10-15 Reps
4
Lying Leg Curl
3 Sets
10-15 Reps
5A
Hip Adductor (Machine)
3 Sets
12-15 Reps
5B
Seated Calf Raise
3 Sets
15-20 Reps
6A
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
6B
Wrist Roller Extensions
3 Sets
AMRAP
Day 3
1
Hack Squat
3 Sets
6-10 Reps
2
Single Leg Press
2 Sets
10-15 Reps
3A
Hyperextension
3 Sets
15-20 Reps
3B
Leg Extension
3 Sets
10-15 Reps
4A
Standing Calf Raise
4 Sets
15-20 Reps
4B
Leg Raise (Captain's Chair)
4 Sets
AMRAP
5
Neck Extension
3 Sets
15-20 Reps
Day 1
1
T-Bar Row
3 Sets
6-10 Reps
2A
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
2B
Upright Row (Cable)
3 Sets
10-15 Reps
3A
Pullover (Machine)
4 Sets
12-15 Reps
3B
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
4A
Neck Curl
3 Sets
15-20 Reps
4B
Hammer Preacher Curl
3 Sets
10-15 Reps
5
Abs Crunch (Machine)
4 Sets
10-15 Reps
Day 2
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
1B
Reverse Pec Deck
3 Sets
10-15 Reps
2A
Shoulder Press (Machine)
4 Sets
8-12 Reps
2B
Pec Deck (Machine)
4 Sets
10-15 Reps
3A
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
3B
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
4A
Shrug (Dumbbell)
3 Sets
10-15 Reps
4B
Lying Decline Tricep Extension
3 Sets
8-12 Reps
Day 3
1
Hack Squat
3 Sets
6-10 Reps
2
Single Leg Press
2 Sets
10-15 Reps
3A
Hyperextension
3 Sets
15-20 Reps
3B
Leg Extension
3 Sets
10-15 Reps
4A
Standing Calf Raise
4 Sets
15-20 Reps
4B
Leg Raise (Captain's Chair)
4 Sets
AMRAP
5
Neck Extension
3 Sets
15-20 Reps
Day 4
1A
Pull-Up (Weighted)
3 Sets
4-8 Reps
1B
Face Pull
3 Sets
10-15 Reps
2A
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
2B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
3A
Kroc Row
4 Sets
6-12 Reps
3B
Hammer Curl
4 Sets
6-12 Reps
4A
Incline Shrug (Dumbbell)
3 Sets
8-12 Reps
4B
Wrist Curls
3 Sets
10-15 Reps
Day 5
1A
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
1B
Decline Crunch (Weighted)
3 Sets
AMRAP
2A
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2B
Neck Curl
3 Sets
15-20 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
4A
Powell Raise
3 Sets
10-15 Reps
4B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
5
French Press
3 Sets
8-12 Reps
Day 6
1
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
10-15 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Shrug (Barbell)
3 Sets
10-15 Reps
4
Lying Leg Curl
3 Sets
10-15 Reps
5A
Hip Adductor (Machine)
3 Sets
12-15 Reps
5B
Seated Calf Raise
3 Sets
15-20 Reps
6A
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
6B
Wrist Roller Extensions
3 Sets
AMRAP
Day 1
1
T-Bar Row
3 Sets
6-10 Reps
2A
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
2B
Upright Row (Cable)
3 Sets
10-15 Reps
3A
Pullover (Machine)
4 Sets
12-15 Reps
3B
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
4A
Neck Curl
3 Sets
15-20 Reps
4B
Hammer Preacher Curl
3 Sets
10-15 Reps
5
Abs Crunch (Machine)
4 Sets
10-15 Reps
Day 2
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
1B
Reverse Pec Deck
3 Sets
10-15 Reps
2A
Shoulder Press (Machine)
4 Sets
8-12 Reps
2B
Pec Deck (Machine)
4 Sets
10-15 Reps
3A
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
3B
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
4A
Shrug (Dumbbell)
3 Sets
10-15 Reps
4B
Lying Decline Tricep Extension
3 Sets
8-12 Reps
Day 3
1
Hack Squat
3 Sets
6-10 Reps
2
Single Leg Press
2 Sets
10-15 Reps
3A
Hyperextension
3 Sets
15-20 Reps
3B
Leg Extension
3 Sets
10-15 Reps
4A
Standing Calf Raise
4 Sets
15-20 Reps
4B
Leg Raise (Captain's Chair)
4 Sets
AMRAP
5
Neck Extension
3 Sets
15-20 Reps
Day 4
1A
Pull-Up (Weighted)
3 Sets
4-8 Reps
1B
Face Pull
3 Sets
10-15 Reps
2A
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
2B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
3A
Kroc Row
4 Sets
6-12 Reps
3B
Hammer Curl
4 Sets
6-12 Reps
4A
Incline Shrug (Dumbbell)
3 Sets
8-12 Reps
4B
Wrist Curls
3 Sets
10-15 Reps
Day 5
1A
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
1B
Decline Crunch (Weighted)
3 Sets
AMRAP
2A
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2B
Neck Curl
3 Sets
15-20 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
4A
Powell Raise
3 Sets
10-15 Reps
4B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
5
French Press
3 Sets
8-12 Reps
Day 6
1
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
10-15 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Shrug (Barbell)
3 Sets
10-15 Reps
4
Lying Leg Curl
3 Sets
10-15 Reps
5A
Hip Adductor (Machine)
3 Sets
12-15 Reps
5B
Seated Calf Raise
3 Sets
15-20 Reps
6A
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
6B
Wrist Roller Extensions
3 Sets
AMRAP
Day 1
1
T-Bar Row
3 Sets
6-10 Reps
2A
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
2B
Upright Row (Cable)
3 Sets
10-15 Reps
3A
Pullover (Machine)
4 Sets
12-15 Reps
3B
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
4A
Neck Curl
3 Sets
15-20 Reps
4B
Hammer Preacher Curl
3 Sets
10-15 Reps
5
Abs Crunch (Machine)
4 Sets
10-15 Reps
Day 2
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
1B
Reverse Pec Deck
3 Sets
10-15 Reps
2A
Shoulder Press (Machine)
4 Sets
8-12 Reps
2B
Pec Deck (Machine)
4 Sets
10-15 Reps
3A
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
3B
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
4A
Shrug (Dumbbell)
3 Sets
10-15 Reps
4B
Lying Decline Tricep Extension
3 Sets
8-12 Reps
Day 3
1
Hack Squat
3 Sets
6-10 Reps
2
Single Leg Press
2 Sets
10-15 Reps
3A
Hyperextension
3 Sets
15-20 Reps
3B
Leg Extension
3 Sets
10-15 Reps
4A
Standing Calf Raise
4 Sets
15-20 Reps
4B
Leg Raise (Captain's Chair)
4 Sets
AMRAP
5
Neck Extension
3 Sets
15-20 Reps
Day 4
1A
Pull-Up (Weighted)
3 Sets
4-8 Reps
1B
Face Pull
3 Sets
10-15 Reps
2A
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
2B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
3A
Kroc Row
4 Sets
6-12 Reps
3B
Hammer Curl
4 Sets
6-12 Reps
4A
Incline Shrug (Dumbbell)
3 Sets
8-12 Reps
4B
Wrist Curls
3 Sets
10-15 Reps
Day 5
1A
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
1B
Decline Crunch (Weighted)
3 Sets
AMRAP
2A
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2B
Neck Curl
3 Sets
15-20 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
4A
Powell Raise
3 Sets
10-15 Reps
4B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
5
French Press
3 Sets
8-12 Reps
Day 6
1
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
10-15 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Shrug (Barbell)
3 Sets
10-15 Reps
4
Lying Leg Curl
3 Sets
10-15 Reps
5A
Hip Adductor (Machine)
3 Sets
12-15 Reps
5B
Seated Calf Raise
3 Sets
15-20 Reps
6A
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
6B
Wrist Roller Extensions
3 Sets
AMRAP
Day 1
1
T-Bar Row
3 Sets
6-10 Reps
2A
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
2B
Upright Row (Cable)
3 Sets
10-15 Reps
3A
Pullover (Machine)
4 Sets
12-15 Reps
3B
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
4A
Neck Curl
3 Sets
15-20 Reps
4B
Hammer Preacher Curl
3 Sets
10-15 Reps
5
Abs Crunch (Machine)
4 Sets
10-15 Reps
Day 2
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
1B
Reverse Pec Deck
3 Sets
10-15 Reps
2A
Shoulder Press (Machine)
4 Sets
8-12 Reps
2B
Pec Deck (Machine)
4 Sets
10-15 Reps
3A
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
3B
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
4A
Shrug (Dumbbell)
3 Sets
10-15 Reps
4B
Lying Decline Tricep Extension
3 Sets
8-12 Reps
Day 3
1
Hack Squat
3 Sets
6-10 Reps
2
Single Leg Press
2 Sets
10-15 Reps
3A
Hyperextension
3 Sets
15-20 Reps
3B
Leg Extension
3 Sets
10-15 Reps
4A
Standing Calf Raise
4 Sets
15-20 Reps
4B
Leg Raise (Captain's Chair)
4 Sets
AMRAP
5
Neck Extension
3 Sets
15-20 Reps
Day 4
1A
Pull-Up (Weighted)
3 Sets
4-8 Reps
1B
Face Pull
3 Sets
10-15 Reps
2A
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
2B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
3A
Kroc Row
4 Sets
6-12 Reps
3B
Hammer Curl
4 Sets
6-12 Reps
4A
Incline Shrug (Dumbbell)
3 Sets
8-12 Reps
4B
Wrist Curls
3 Sets
10-15 Reps
Day 5
1A
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
1B
Decline Crunch (Weighted)
3 Sets
AMRAP
2A
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2B
Neck Curl
3 Sets
15-20 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
4A
Powell Raise
3 Sets
10-15 Reps
4B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
5
French Press
3 Sets
8-12 Reps
Day 6
1
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
10-15 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Shrug (Barbell)
3 Sets
10-15 Reps
4
Lying Leg Curl
3 Sets
10-15 Reps
5A
Hip Adductor (Machine)
3 Sets
12-15 Reps
5B
Seated Calf Raise
3 Sets
15-20 Reps
6A
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
6B
Wrist Roller Extensions
3 Sets
AMRAP
Day 1
1
T-Bar Row
3 Sets
6-10 Reps
2A
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
2B
Upright Row (Cable)
3 Sets
10-15 Reps
3A
Pullover (Machine)
4 Sets
12-15 Reps
3B
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
4A
Neck Curl
3 Sets
15-20 Reps
4B
Hammer Preacher Curl
3 Sets
10-15 Reps
5
Abs Crunch (Machine)
4 Sets
10-15 Reps
Day 2
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
1B
Reverse Pec Deck
3 Sets
10-15 Reps
2A
Shoulder Press (Machine)
4 Sets
8-12 Reps
2B
Pec Deck (Machine)
4 Sets
10-15 Reps
3A
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
3B
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
4A
Shrug (Dumbbell)
3 Sets
10-15 Reps
4B
Lying Decline Tricep Extension
3 Sets
8-12 Reps
Day 3
1
Hack Squat
3 Sets
6-10 Reps
2
Single Leg Press
2 Sets
10-15 Reps
3A
Hyperextension
3 Sets
15-20 Reps
3B
Leg Extension
3 Sets
10-15 Reps
4A
Standing Calf Raise
4 Sets
15-20 Reps
4B
Leg Raise (Captain's Chair)
4 Sets
AMRAP
5
Neck Extension
3 Sets
15-20 Reps
Day 4
1A
Pull-Up (Weighted)
3 Sets
4-8 Reps
1B
Face Pull
3 Sets
10-15 Reps
2A
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
2B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
3A
Kroc Row
4 Sets
6-12 Reps
3B
Hammer Curl
4 Sets
6-12 Reps
4A
Incline Shrug (Dumbbell)
3 Sets
8-12 Reps
4B
Wrist Curls
3 Sets
10-15 Reps
Day 5
1A
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
1B
Decline Crunch (Weighted)
3 Sets
AMRAP
2A
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2B
Neck Curl
3 Sets
15-20 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
4A
Powell Raise
3 Sets
10-15 Reps
4B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
5
French Press
3 Sets
8-12 Reps
Day 6
1
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
10-15 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Shrug (Barbell)
3 Sets
10-15 Reps
4
Lying Leg Curl
3 Sets
10-15 Reps
5A
Hip Adductor (Machine)
3 Sets
12-15 Reps
5B
Seated Calf Raise
3 Sets
15-20 Reps
6A
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
6B
Wrist Roller Extensions
3 Sets
AMRAP
Day 1
1
T-Bar Row
3 Sets
6-10 Reps
2A
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
2B
Upright Row (Cable)
3 Sets
10-15 Reps
3A
Pullover (Machine)
4 Sets
12-15 Reps
3B
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
4A
Neck Curl
3 Sets
15-20 Reps
4B
Hammer Preacher Curl
3 Sets
10-15 Reps
5
Abs Crunch (Machine)
4 Sets
10-15 Reps
Day 2
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
1B
Reverse Pec Deck
3 Sets
10-15 Reps
2A
Shoulder Press (Machine)
4 Sets
8-12 Reps
2B
Pec Deck (Machine)
4 Sets
10-15 Reps
3A
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
3B
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
4A
Shrug (Dumbbell)
3 Sets
10-15 Reps
4B
Lying Decline Tricep Extension
3 Sets
8-12 Reps
Day 3
1
Hack Squat
3 Sets
6-10 Reps
2
Single Leg Press
2 Sets
10-15 Reps
3A
Hyperextension
3 Sets
15-20 Reps
3B
Leg Extension
3 Sets
10-15 Reps
4A
Standing Calf Raise
4 Sets
15-20 Reps
4B
Leg Raise (Captain's Chair)
4 Sets
AMRAP
5
Neck Extension
3 Sets
15-20 Reps
Day 4
1A
Pull-Up (Weighted)
3 Sets
4-8 Reps
1B
Face Pull
3 Sets
10-15 Reps
2A
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
2B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
3A
Kroc Row
4 Sets
6-12 Reps
3B
Hammer Curl
4 Sets
6-12 Reps
4A
Incline Shrug (Dumbbell)
3 Sets
8-12 Reps
4B
Wrist Curls
3 Sets
10-15 Reps
Day 5
1A
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
1B
Decline Crunch (Weighted)
3 Sets
AMRAP
2A
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2B
Neck Curl
3 Sets
15-20 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
4A
Powell Raise
3 Sets
10-15 Reps
4B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
5
French Press
3 Sets
8-12 Reps
Day 6
1
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
10-15 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Shrug (Barbell)
3 Sets
10-15 Reps
4
Lying Leg Curl
3 Sets
10-15 Reps
5A
Hip Adductor (Machine)
3 Sets
12-15 Reps
5B
Seated Calf Raise
3 Sets
15-20 Reps
6A
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
6B
Wrist Roller Extensions
3 Sets
AMRAP
Day 1
1
T-Bar Row
3 Sets
6-10 Reps
2A
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
2B
Upright Row (Cable)
3 Sets
10-15 Reps
3A
Pullover (Machine)
4 Sets
12-15 Reps
3B
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
4A
Neck Curl
3 Sets
15-20 Reps
4B
Hammer Preacher Curl
3 Sets
10-15 Reps
5
Abs Crunch (Machine)
4 Sets
10-15 Reps
Day 2
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
1B
Reverse Pec Deck
3 Sets
10-15 Reps
2A
Shoulder Press (Machine)
4 Sets
8-12 Reps
2B
Pec Deck (Machine)
4 Sets
10-15 Reps
3A
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
3B
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
4A
Shrug (Dumbbell)
3 Sets
10-15 Reps
4B
Lying Decline Tricep Extension
3 Sets
8-12 Reps
Day 3
1
Hack Squat
3 Sets
6-10 Reps
2
Single Leg Press
2 Sets
10-15 Reps
3A
Hyperextension
3 Sets
15-20 Reps
3B
Leg Extension
3 Sets
10-15 Reps
4A
Standing Calf Raise
4 Sets
15-20 Reps
4B
Leg Raise (Captain's Chair)
4 Sets
AMRAP
5
Neck Extension
3 Sets
15-20 Reps
Day 4
1A
Pull-Up (Weighted)
3 Sets
4-8 Reps
1B
Face Pull
3 Sets
10-15 Reps
2A
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
2B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
3A
Kroc Row
4 Sets
6-12 Reps
3B
Hammer Curl
4 Sets
6-12 Reps
4A
Incline Shrug (Dumbbell)
3 Sets
8-12 Reps
4B
Wrist Curls
3 Sets
10-15 Reps
Day 5
1A
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
1B
Decline Crunch (Weighted)
3 Sets
AMRAP
2A
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2B
Neck Curl
3 Sets
15-20 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
4A
Powell Raise
3 Sets
10-15 Reps
4B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
5
French Press
3 Sets
8-12 Reps
Day 6
1
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
10-15 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Shrug (Barbell)
3 Sets
10-15 Reps
4
Lying Leg Curl
3 Sets
10-15 Reps
5A
Hip Adductor (Machine)
3 Sets
12-15 Reps
5B
Seated Calf Raise
3 Sets
15-20 Reps
6A
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
6B
Wrist Roller Extensions
3 Sets
AMRAP
Day 1
1
T-Bar Row
3 Sets
6-10 Reps
2A
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
2B
Upright Row (Cable)
3 Sets
10-15 Reps
3A
Pullover (Machine)
4 Sets
12-15 Reps
3B
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
4A
Neck Curl
3 Sets
15-20 Reps
4B
Hammer Preacher Curl
3 Sets
10-15 Reps
5
Abs Crunch (Machine)
4 Sets
10-15 Reps
Day 2
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
1B
Reverse Pec Deck
3 Sets
10-15 Reps
2A
Shoulder Press (Machine)
4 Sets
8-12 Reps
2B
Pec Deck (Machine)
4 Sets
10-15 Reps
3A
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
3B
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
4A
Shrug (Dumbbell)
3 Sets
10-15 Reps
4B
Lying Decline Tricep Extension
3 Sets
8-12 Reps
Day 3
1
Hack Squat
3 Sets
6-10 Reps
2
Single Leg Press
2 Sets
10-15 Reps
3A
Hyperextension
3 Sets
15-20 Reps
3B
Leg Extension
3 Sets
10-15 Reps
4A
Standing Calf Raise
4 Sets
15-20 Reps
4B
Leg Raise (Captain's Chair)
4 Sets
AMRAP
5
Neck Extension
3 Sets
15-20 Reps
Day 4
1A
Pull-Up (Weighted)
3 Sets
4-8 Reps
1B
Face Pull
3 Sets
10-15 Reps
2A
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
2B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
3A
Kroc Row
4 Sets
6-12 Reps
3B
Hammer Curl
4 Sets
6-12 Reps
4A
Incline Shrug (Dumbbell)
3 Sets
8-12 Reps
4B
Wrist Curls
3 Sets
10-15 Reps
Day 5
1A
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
1B
Decline Crunch (Weighted)
3 Sets
AMRAP
2A
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2B
Neck Curl
3 Sets
15-20 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
4A
Powell Raise
3 Sets
10-15 Reps
4B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
5
French Press
3 Sets
8-12 Reps
Day 6
1
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
10-15 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Shrug (Barbell)
3 Sets
10-15 Reps
4
Lying Leg Curl
3 Sets
10-15 Reps
5A
Hip Adductor (Machine)
3 Sets
12-15 Reps
5B
Seated Calf Raise
3 Sets
15-20 Reps
6A
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
6B
Wrist Roller Extensions
3 Sets
AMRAP
Day 1
1
T-Bar Row
3 Sets
6-10 Reps
2A
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
2B
Upright Row (Cable)
3 Sets
10-15 Reps
3A
Pullover (Machine)
4 Sets
12-15 Reps
3B
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
4A
Neck Curl
3 Sets
15-20 Reps
4B
Hammer Preacher Curl
3 Sets
10-15 Reps
5
Abs Crunch (Machine)
4 Sets
10-15 Reps
Day 2
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
1B
Reverse Pec Deck
3 Sets
10-15 Reps
2A
Shoulder Press (Machine)
4 Sets
8-12 Reps
2B
Pec Deck (Machine)
4 Sets
10-15 Reps
3A
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
3B
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
4A
Shrug (Dumbbell)
3 Sets
10-15 Reps
4B
Lying Decline Tricep Extension
3 Sets
8-12 Reps
Day 3
1
Hack Squat
3 Sets
6-10 Reps
2
Single Leg Press
2 Sets
10-15 Reps
3A
Hyperextension
3 Sets
15-20 Reps
3B
Leg Extension
3 Sets
10-15 Reps
4A
Standing Calf Raise
4 Sets
15-20 Reps
4B
Leg Raise (Captain's Chair)
4 Sets
AMRAP
5
Neck Extension
3 Sets
15-20 Reps
Day 4
1A
Pull-Up (Weighted)
3 Sets
4-8 Reps
1B
Face Pull
3 Sets
10-15 Reps
2A
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
2B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
3A
Kroc Row
4 Sets
6-12 Reps
3B
Hammer Curl
4 Sets
6-12 Reps
4A
Incline Shrug (Dumbbell)
3 Sets
8-12 Reps
4B
Wrist Curls
3 Sets
10-15 Reps
Day 5
1A
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
1B
Decline Crunch (Weighted)
3 Sets
AMRAP
2A
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2B
Neck Curl
3 Sets
15-20 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
4A
Powell Raise
3 Sets
10-15 Reps
4B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
5
French Press
3 Sets
8-12 Reps
Day 6
1
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
10-15 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Shrug (Barbell)
3 Sets
10-15 Reps
4
Lying Leg Curl
3 Sets
10-15 Reps
5A
Hip Adductor (Machine)
3 Sets
12-15 Reps
5B
Seated Calf Raise
3 Sets
15-20 Reps
6A
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
6B
Wrist Roller Extensions
3 Sets
AMRAP
Day 1
1
T-Bar Row
3 Sets
6-10 Reps
2A
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
2B
Upright Row (Cable)
3 Sets
10-15 Reps
3A
Pullover (Machine)
4 Sets
12-15 Reps
3B
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
4A
Neck Curl
3 Sets
15-20 Reps
4B
Hammer Preacher Curl
3 Sets
10-15 Reps
5
Abs Crunch (Machine)
4 Sets
10-15 Reps
Day 2
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
1B
Reverse Pec Deck
3 Sets
10-15 Reps
2A
Shoulder Press (Machine)
4 Sets
8-12 Reps
2B
Pec Deck (Machine)
4 Sets
10-15 Reps
3A
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
3B
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
4A
Shrug (Dumbbell)
3 Sets
10-15 Reps
4B
Lying Decline Tricep Extension
3 Sets
8-12 Reps
Day 3
1
Hack Squat
3 Sets
6-10 Reps
2
Single Leg Press
2 Sets
10-15 Reps
3A
Hyperextension
3 Sets
15-20 Reps
3B
Leg Extension
3 Sets
10-15 Reps
4A
Standing Calf Raise
4 Sets
15-20 Reps
4B
Leg Raise (Captain's Chair)
4 Sets
AMRAP
5
Neck Extension
3 Sets
15-20 Reps
Day 4
1A
Pull-Up (Weighted)
3 Sets
4-8 Reps
1B
Face Pull
3 Sets
10-15 Reps
2A
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
2B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
3A
Kroc Row
4 Sets
6-12 Reps
3B
Hammer Curl
4 Sets
6-12 Reps
4A
Incline Shrug (Dumbbell)
3 Sets
8-12 Reps
4B
Wrist Curls
3 Sets
10-15 Reps
Day 5
1A
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
1B
Decline Crunch (Weighted)
3 Sets
AMRAP
2A
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2B
Neck Curl
3 Sets
15-20 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
4A
Powell Raise
3 Sets
10-15 Reps
4B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
5
French Press
3 Sets
8-12 Reps
Day 6
1
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
10-15 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Shrug (Barbell)
3 Sets
10-15 Reps
4
Lying Leg Curl
3 Sets
10-15 Reps
5A
Hip Adductor (Machine)
3 Sets
12-15 Reps
5B
Seated Calf Raise
3 Sets
15-20 Reps
6A
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
6B
Wrist Roller Extensions
3 Sets
AMRAP
Day 1
1
T-Bar Row
3 Sets
6-10 Reps
2A
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
2B
Upright Row (Cable)
3 Sets
10-15 Reps
3A
Pullover (Machine)
4 Sets
12-15 Reps
3B
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
4A
Neck Curl
3 Sets
15-20 Reps
4B
Hammer Preacher Curl
3 Sets
10-15 Reps
5
Abs Crunch (Machine)
4 Sets
10-15 Reps
Day 2
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
1B
Reverse Pec Deck
3 Sets
10-15 Reps
2A
Shoulder Press (Machine)
4 Sets
8-12 Reps
2B
Pec Deck (Machine)
4 Sets
10-15 Reps
3A
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
3B
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
4A
Shrug (Dumbbell)
3 Sets
10-15 Reps
4B
Lying Decline Tricep Extension
3 Sets
8-12 Reps
Day 3
1
Hack Squat
3 Sets
6-10 Reps
2
Single Leg Press
2 Sets
10-15 Reps
3A
Hyperextension
3 Sets
15-20 Reps
3B
Leg Extension
3 Sets
10-15 Reps
4A
Standing Calf Raise
4 Sets
15-20 Reps
4B
Leg Raise (Captain's Chair)
4 Sets
AMRAP
5
Neck Extension
3 Sets
15-20 Reps
Day 4
1A
Pull-Up (Weighted)
3 Sets
4-8 Reps
1B
Face Pull
3 Sets
10-15 Reps
2A
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
2B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
3A
Kroc Row
4 Sets
6-12 Reps
3B
Hammer Curl
4 Sets
6-12 Reps
4A
Incline Shrug (Dumbbell)
3 Sets
8-12 Reps
4B
Wrist Curls
3 Sets
10-15 Reps
Day 5
1A
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
1B
Decline Crunch (Weighted)
3 Sets
AMRAP
2A
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2B
Neck Curl
3 Sets
15-20 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
4A
Powell Raise
3 Sets
10-15 Reps
4B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
5
French Press
3 Sets
8-12 Reps
Day 6
1
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
10-15 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Shrug (Barbell)
3 Sets
10-15 Reps
4
Lying Leg Curl
3 Sets
10-15 Reps
5A
Hip Adductor (Machine)
3 Sets
12-15 Reps
5B
Seated Calf Raise
3 Sets
15-20 Reps
6A
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
6B
Wrist Roller Extensions
3 Sets
AMRAP