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Massacre 2.0
by nicolas S.
1 athletes joined
5.0
(1 rating)
Program Description
Upper lower split with a small arm day (5 days per week workout )
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
70 minutes
Created
May 09, 2024 04:54
Last Edited
May 14, 2024 06:27
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Week 1
1 / 8 Weeks
Day 1
1
Chest Press (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
2A
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
2B
Pinwheel Curl
3 Sets
8-12 Reps
@10
3
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@10
4
Skull Crusher
3 Sets
10-15 Reps
@10
5
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@10
2
Pullover (Dumbbell)
3 Sets
8-12 Reps
@9
3
Chest Fly (Machine)
3 Sets
10-15 Reps
@10
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
Day 4
1
Split Squat (Dumbbell)
3 Sets
8-12 Reps
@10
2
Arnold Press
3 Sets
8-12 Reps
@10
3
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
4
Leg Extension
2 Sets
10-15 Reps
@10
5
Face Pull
3 Sets
8-12 Reps
@9
6
Lying Leg Curl
2 Sets
8-12 Reps
@10
7
Shrug (Dumbbell)
3 Sets
5-10 Reps
@10
Day 2
1A
Split Squat (Dumbbell)
3 Sets
8-12 Reps
@10
1B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
2A
Shoulder Press (Machine)
3 Sets
8-12 Reps
@10
2B
Hanging Leg Raise
3 Sets
10 Reps
@9.5
3
Leg Press
3 Sets
8-12 Reps
@10
4
Back Extension
3 Sets
8-12 Reps
@8.5
5
Seated Calf Raise
3 Sets
15-20 Reps
@10
Day 5
1
Chin-Up (Bodyweight)
2 Sets
8-12 Reps
@10
2
Bench Press (Close Grip)
2 Sets
8-12 Reps
@10
3
Hammer Curl
2 Sets
8-12 Reps
@10
4
French Press
2 Sets
8-12 Reps
@10
5
Wrist Curls
3 Sets
10-15 Reps
@10
Day 1
1
Chest Press (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
2A
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
2B
Pinwheel Curl
3 Sets
8-12 Reps
@10
3
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@10
4
Skull Crusher
3 Sets
10-15 Reps
@10
5
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@10
Day 2
1A
Split Squat (Dumbbell)
3 Sets
8-12 Reps
@10
1B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
2A
Shoulder Press (Machine)
3 Sets
8-12 Reps
@10
2B
Hanging Leg Raise
3 Sets
10 Reps
@9.5
3
Leg Press
3 Sets
8-12 Reps
@10
4
Back Extension
3 Sets
8-12 Reps
@8.5
5
Seated Calf Raise
3 Sets
15-20 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@10
2
Pullover (Dumbbell)
3 Sets
8-12 Reps
@9
3
Chest Fly (Machine)
3 Sets
10-15 Reps
@10
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
Day 4
1
Split Squat (Dumbbell)
3 Sets
8-12 Reps
@10
2
Arnold Press
3 Sets
8-12 Reps
@10
3
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
4
Leg Extension
2 Sets
10-15 Reps
@10
5
Face Pull
3 Sets
8-12 Reps
@9
6
Lying Leg Curl
2 Sets
8-12 Reps
@10
7
Shrug (Dumbbell)
3 Sets
5-10 Reps
@10
Day 5
1
Chin-Up (Bodyweight)
2 Sets
8-12 Reps
@10
2
Bench Press (Close Grip)
2 Sets
8-12 Reps
@10
3
Hammer Curl
2 Sets
8-12 Reps
@10
4
French Press
2 Sets
8-12 Reps
@10
5
Wrist Curls
3 Sets
10-15 Reps
@10
Day 1
1
Chest Press (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
2A
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
2B
Pinwheel Curl
3 Sets
8-12 Reps
@10
3
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@10
4
Skull Crusher
3 Sets
10-15 Reps
@10
5
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@10
Day 2
1A
Split Squat (Dumbbell)
3 Sets
8-12 Reps
@10
1B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
2A
Shoulder Press (Machine)
3 Sets
8-12 Reps
@10
2B
Hanging Leg Raise
3 Sets
10 Reps
@9.5
3
Leg Press
3 Sets
8-12 Reps
@10
4
Back Extension
3 Sets
8-12 Reps
@8.5
5
Seated Calf Raise
3 Sets
15-20 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@10
2
Pullover (Dumbbell)
3 Sets
8-12 Reps
@9
3
Chest Fly (Machine)
3 Sets
10-15 Reps
@10
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
Day 4
1
Split Squat (Dumbbell)
3 Sets
8-12 Reps
@10
2
Arnold Press
3 Sets
8-12 Reps
@10
3
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
4
Leg Extension
2 Sets
10-15 Reps
@10
5
Face Pull
3 Sets
8-12 Reps
@9
6
Lying Leg Curl
2 Sets
8-12 Reps
@10
7
Shrug (Dumbbell)
3 Sets
5-10 Reps
@10
Day 5
1
Chin-Up (Bodyweight)
2 Sets
8-12 Reps
@10
2
Bench Press (Close Grip)
2 Sets
8-12 Reps
@10
3
Hammer Curl
2 Sets
8-12 Reps
@10
4
French Press
2 Sets
8-12 Reps
@10
5
Wrist Curls
3 Sets
10-15 Reps
@10
Day 1
1
Chest Press (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
2A
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
2B
Pinwheel Curl
3 Sets
8-12 Reps
@10
3
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@10
4
Skull Crusher
3 Sets
10-15 Reps
@10
5
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@10
Day 2
1A
Split Squat (Dumbbell)
3 Sets
8-12 Reps
@10
1B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
2A
Shoulder Press (Machine)
3 Sets
8-12 Reps
@10
2B
Hanging Leg Raise
3 Sets
10 Reps
@9.5
3
Leg Press
3 Sets
8-12 Reps
@10
4
Back Extension
3 Sets
8-12 Reps
@8.5
5
Seated Calf Raise
3 Sets
15-20 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@10
2
Pullover (Dumbbell)
3 Sets
8-12 Reps
@9
3
Chest Fly (Machine)
3 Sets
10-15 Reps
@10
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
Day 4
1
Split Squat (Dumbbell)
3 Sets
8-12 Reps
@10
2
Arnold Press
3 Sets
8-12 Reps
@10
3
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
4
Leg Extension
2 Sets
10-15 Reps
@10
5
Face Pull
3 Sets
8-12 Reps
@9
6
Lying Leg Curl
2 Sets
8-12 Reps
@10
7
Shrug (Dumbbell)
3 Sets
5-10 Reps
@10
Day 5
1
Chin-Up (Bodyweight)
2 Sets
8-12 Reps
@10
2
Bench Press (Close Grip)
2 Sets
8-12 Reps
@10
3
Hammer Curl
2 Sets
8-12 Reps
@10
4
French Press
2 Sets
8-12 Reps
@10
5
Wrist Curls
3 Sets
10-15 Reps
@10
Day 1
1
Chest Press (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
2A
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
2B
Pinwheel Curl
3 Sets
8-12 Reps
@10
3
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@10
4
Skull Crusher
3 Sets
10-15 Reps
@10
5
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@10
Day 2
1A
Split Squat (Dumbbell)
3 Sets
8-12 Reps
@10
1B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
2A
Shoulder Press (Machine)
3 Sets
8-12 Reps
@10
2B
Hanging Leg Raise
3 Sets
10 Reps
@9.5
3
Leg Press
3 Sets
8-12 Reps
@10
4
Back Extension
3 Sets
8-12 Reps
@8.5
5
Seated Calf Raise
3 Sets
15-20 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@10
2
Pullover (Dumbbell)
3 Sets
8-12 Reps
@9
3
Chest Fly (Machine)
3 Sets
10-15 Reps
@10
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
Day 4
1
Split Squat (Dumbbell)
3 Sets
8-12 Reps
@10
2
Arnold Press
3 Sets
8-12 Reps
@10
3
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
4
Leg Extension
2 Sets
10-15 Reps
@10
5
Face Pull
3 Sets
8-12 Reps
@9
6
Lying Leg Curl
2 Sets
8-12 Reps
@10
7
Shrug (Dumbbell)
3 Sets
5-10 Reps
@10
Day 5
1
Chin-Up (Bodyweight)
2 Sets
8-12 Reps
@10
2
Bench Press (Close Grip)
2 Sets
8-12 Reps
@10
3
Hammer Curl
2 Sets
8-12 Reps
@10
4
French Press
2 Sets
8-12 Reps
@10
5
Wrist Curls
3 Sets
10-15 Reps
@10
Day 1
1
Chest Press (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
2A
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
2B
Pinwheel Curl
3 Sets
8-12 Reps
@10
3
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@10
4
Skull Crusher
3 Sets
10-15 Reps
@10
5
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@10
Day 2
1A
Split Squat (Dumbbell)
3 Sets
8-12 Reps
@10
1B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
2A
Shoulder Press (Machine)
3 Sets
8-12 Reps
@10
2B
Hanging Leg Raise
3 Sets
10 Reps
@9.5
3
Leg Press
3 Sets
8-12 Reps
@10
4
Back Extension
3 Sets
8-12 Reps
@8.5
5
Seated Calf Raise
3 Sets
15-20 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@10
2
Pullover (Dumbbell)
3 Sets
8-12 Reps
@9
3
Chest Fly (Machine)
3 Sets
10-15 Reps
@10
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
Day 4
1
Split Squat (Dumbbell)
3 Sets
8-12 Reps
@10
2
Arnold Press
3 Sets
8-12 Reps
@10
3
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
4
Leg Extension
2 Sets
10-15 Reps
@10
5
Face Pull
3 Sets
8-12 Reps
@9
6
Lying Leg Curl
2 Sets
8-12 Reps
@10
7
Shrug (Dumbbell)
3 Sets
5-10 Reps
@10
Day 5
1
Chin-Up (Bodyweight)
2 Sets
8-12 Reps
@10
2
Bench Press (Close Grip)
2 Sets
8-12 Reps
@10
3
Hammer Curl
2 Sets
8-12 Reps
@10
4
French Press
2 Sets
8-12 Reps
@10
5
Wrist Curls
3 Sets
10-15 Reps
@10
Day 1
1
Chest Press (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
2A
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
2B
Pinwheel Curl
3 Sets
8-12 Reps
@10
3
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@10
4
Skull Crusher
3 Sets
10-15 Reps
@10
5
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@10
Day 2
1A
Split Squat (Dumbbell)
3 Sets
8-12 Reps
@10
1B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
2A
Shoulder Press (Machine)
3 Sets
8-12 Reps
@10
2B
Hanging Leg Raise
3 Sets
10 Reps
@9.5
3
Leg Press
3 Sets
8-12 Reps
@10
4
Back Extension
3 Sets
8-12 Reps
@8.5
5
Seated Calf Raise
3 Sets
15-20 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@10
2
Pullover (Dumbbell)
3 Sets
8-12 Reps
@9
3
Chest Fly (Machine)
3 Sets
10-15 Reps
@10
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
Day 4
1
Split Squat (Dumbbell)
3 Sets
8-12 Reps
@10
2
Arnold Press
3 Sets
8-12 Reps
@10
3
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
4
Leg Extension
2 Sets
10-15 Reps
@10
5
Face Pull
3 Sets
8-12 Reps
@9
6
Lying Leg Curl
2 Sets
8-12 Reps
@10
7
Shrug (Dumbbell)
3 Sets
5-10 Reps
@10
Day 5
1
Chin-Up (Bodyweight)
2 Sets
8-12 Reps
@10
2
Bench Press (Close Grip)
2 Sets
8-12 Reps
@10
3
Hammer Curl
2 Sets
8-12 Reps
@10
4
French Press
2 Sets
8-12 Reps
@10
5
Wrist Curls
3 Sets
10-15 Reps
@10
Day 1
1
Chest Press (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
2A
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
2B
Pinwheel Curl
3 Sets
8-12 Reps
@10
3
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@10
4
Skull Crusher
3 Sets
10-15 Reps
@10
5
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@10
Day 2
1A
Split Squat (Dumbbell)
3 Sets
8-12 Reps
@10
1B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
2A
Shoulder Press (Machine)
3 Sets
8-12 Reps
@10
2B
Hanging Leg Raise
3 Sets
10 Reps
@9.5
3
Leg Press
3 Sets
8-12 Reps
@10
4
Back Extension
3 Sets
8-12 Reps
@8.5
5
Seated Calf Raise
3 Sets
15-20 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@10
2
Pullover (Dumbbell)
3 Sets
8-12 Reps
@9
3
Chest Fly (Machine)
3 Sets
10-15 Reps
@10
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
Day 4
1
Split Squat (Dumbbell)
3 Sets
8-12 Reps
@10
2
Arnold Press
3 Sets
8-12 Reps
@10
3
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
4
Leg Extension
2 Sets
10-15 Reps
@10
5
Face Pull
3 Sets
8-12 Reps
@9
6
Lying Leg Curl
2 Sets
8-12 Reps
@10
7
Shrug (Dumbbell)
3 Sets
5-10 Reps
@10
Day 5
1
Chin-Up (Bodyweight)
2 Sets
8-12 Reps
@10
2
Bench Press (Close Grip)
2 Sets
8-12 Reps
@10
3
Hammer Curl
2 Sets
8-12 Reps
@10
4
French Press
2 Sets
8-12 Reps
@10
5
Wrist Curls
3 Sets
10-15 Reps
@10