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Max Intensity PPL/UL
by Charlie W.
4 athletes joined
Program Description
PPl/UL weekly based hypertrophy that mixes the two programs to attempt to address drawbacks of both (overdeveloped top or bottom) Assumes a weekly split with rest days on Thursday and Sunday. Lots of high intensity techniques but with plenty of time for affected muscle groups to rest before use again. Day 1 - Pull Day 2 - Push Day 3 - Legs Day 4 - Upper Day 5 - Lower
Program Overview
Level
Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Apr 10, 2024 09:14
Last Edited
May 09, 2024 03:08
down_app
Week 1
1 / 12 Weeks
Day 1
1
Bent Over Row (Barbell)
3 Sets
6-10 Reps
@7-9
2
Seated Row (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7-9
@8-9
3
Single Arm High Row (Cable)
3 Sets
10-15 Reps
@10
4
Rear Delt Fly (Dumbbell)
1 Set
10-15 Reps
@10
5
Rear Delt Row
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7-9
@8-10
6
Reverse Pec Deck
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
7
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
8
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
9
Hammer Curl
3 Sets
6-10 Reps
@10
10
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
Day 2
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@7-9
2
Incline Bench Press (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@9.5
3
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
4
Pec Fly (Dumbbell)
3 Sets
10-15 Reps
@10
5A
Overhead Tricep Extension (Cable)
3 Sets
10-18 Reps
@10
5B
Cable Crunch
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@9.5
6
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
7
Front Raise
1 Set
8-12 Reps
@10
Day 3
1
Front Squat (Barbell)
3 Sets
6-10 Reps
@7-9
2
Leg Press
3 Sets
8-12 Reps
@9
3
Sissy Squat
2 Sets
AMRAP
@10
4
Leg Extension
1 Set
2 Sets
12-20 Reps
12-20 Reps
@9
@10
5
Standing Calf Raise
1 Set
1 Set
2 Sets
10-15 Reps
15-20 Reps
10-15 Reps
@9
@10
@10
Day 4
1A
Pec Deck (Machine)
2 Sets
2 Sets
10-15 Reps
10-15 Reps
@9
@10
1B
Reverse Pec Deck
3 Sets
10-15 Reps
@10
2
Front Raise
1 Set
10-15 Reps
@10
3
Lateral Raise (Cable)
1 Set
10-15 Reps
@10
4
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
10-18 Reps
10-18 Reps
@7-9
@9-10
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
6A
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
6B
Hammer Curl
2 Sets
8-12 Reps
@10
6C
Tricep Pushdown (Cable)
2 Sets
1 Set
12-18 Reps
12-18 Reps
@8-10
@10-10
6D
Bicep Curl (Cable)
2 Sets
1 Set
12-18 Reps
12-18 Reps
@8-10
@10-10
7
Cable Crunch
2 Sets
8-12 Reps
@9.5
Day 5
1
Hip Thrust (Barbell)
2 Sets
8-12 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7-9
3
Glute Kickback (Cable)
2 Sets
10-15 Reps
@9
4
Good Morning
2 Sets
8-12 Reps
@7-9
5
Reverse Lunge (Barbell)
2 Sets
6-10 Reps
@8-10
6
Leg Curl
2 Sets
1 Set
12-20 Reps
8-12 Reps
@10
@10
7
Jump Squat
2 Sets
10-15 Reps
@10
8
Seated Calf Raise
3 Sets
8-13 Reps
@10
Day 1
1
Bent Over Row (Barbell)
3 Sets
6-10 Reps
@7-9
2
Seated Row (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7-9
@8-9
3
Single Arm High Row (Cable)
3 Sets
10-15 Reps
@10
4
Rear Delt Fly (Dumbbell)
1 Set
10-15 Reps
@10
5
Rear Delt Row
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7-9
@8-10
6
Reverse Pec Deck
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
7
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
8
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
9
Hammer Curl
3 Sets
6-10 Reps
@10
10
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
Day 2
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@7-9
2
Incline Bench Press (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@9.5
3
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
4
Pec Fly (Dumbbell)
3 Sets
10-15 Reps
@10
5A
Overhead Tricep Extension (Cable)
3 Sets
10-18 Reps
@10
5B
Cable Crunch
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@9.5
6
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
7
Front Raise
1 Set
8-12 Reps
@10
Day 3
1
Front Squat (Barbell)
3 Sets
6-10 Reps
@7-9
2
Leg Press
3 Sets
8-12 Reps
@9
3
Sissy Squat
2 Sets
AMRAP
@10
4
Leg Extension
1 Set
2 Sets
12-20 Reps
12-20 Reps
@9
@10
5
Standing Calf Raise
1 Set
1 Set
2 Sets
10-15 Reps
15-20 Reps
10-15 Reps
@9
@10
@10
Day 4
1A
Pec Deck (Machine)
2 Sets
2 Sets
10-15 Reps
10-15 Reps
@9
@10
1B
Reverse Pec Deck
3 Sets
10-15 Reps
@10
2
Front Raise
1 Set
10-15 Reps
@10
3
Lateral Raise (Cable)
1 Set
10-15 Reps
@10
4
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
10-18 Reps
10-18 Reps
@7-9
@9-10
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
6A
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
6B
Hammer Curl
2 Sets
8-12 Reps
@10
6C
Tricep Pushdown (Cable)
2 Sets
1 Set
12-18 Reps
12-18 Reps
@8-10
@10-10
6D
Bicep Curl (Cable)
2 Sets
1 Set
12-18 Reps
12-18 Reps
@8-10
@10-10
7
Cable Crunch
2 Sets
8-12 Reps
@9.5
Day 5
1
Hip Thrust (Barbell)
2 Sets
8-12 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7-9
3
Glute Kickback (Cable)
2 Sets
10-15 Reps
@9
4
Good Morning
2 Sets
8-12 Reps
@7-9
5
Reverse Lunge (Barbell)
2 Sets
6-10 Reps
@8-10
6
Leg Curl
2 Sets
1 Set
12-20 Reps
8-12 Reps
@10
@10
7
Jump Squat
2 Sets
10-15 Reps
@10
8
Seated Calf Raise
3 Sets
8-13 Reps
@10
Day 1
1
Bent Over Row (Barbell)
3 Sets
6-10 Reps
@7-9
2
Seated Row (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7-9
@8-9
3
Single Arm High Row (Cable)
3 Sets
10-15 Reps
@10
4
Rear Delt Fly (Dumbbell)
1 Set
10-15 Reps
@10
5
Rear Delt Row
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7-9
@8-10
6
Reverse Pec Deck
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
7
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
8
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
9
Hammer Curl
3 Sets
6-10 Reps
@10
10
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
Day 2
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@7-9
2
Incline Bench Press (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@9.5
3
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
4
Pec Fly (Dumbbell)
3 Sets
10-15 Reps
@10
5A
Overhead Tricep Extension (Cable)
3 Sets
10-18 Reps
@10
5B
Cable Crunch
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@9.5
6
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
7
Front Raise
1 Set
8-12 Reps
@10
Day 3
1
Front Squat (Barbell)
3 Sets
6-10 Reps
@7-9
2
Leg Press
3 Sets
8-12 Reps
@9
3
Sissy Squat
2 Sets
AMRAP
@10
4
Leg Extension
1 Set
2 Sets
12-20 Reps
12-20 Reps
@9
@10
5
Standing Calf Raise
1 Set
1 Set
2 Sets
10-15 Reps
15-20 Reps
10-15 Reps
@9
@10
@10
Day 4
1A
Pec Deck (Machine)
2 Sets
2 Sets
10-15 Reps
10-15 Reps
@9
@10
1B
Reverse Pec Deck
3 Sets
10-15 Reps
@10
2
Front Raise
1 Set
10-15 Reps
@10
3
Lateral Raise (Cable)
1 Set
10-15 Reps
@10
4
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
10-18 Reps
10-18 Reps
@7-9
@9-10
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
6A
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
6B
Hammer Curl
2 Sets
8-12 Reps
@10
6C
Tricep Pushdown (Cable)
2 Sets
1 Set
12-18 Reps
12-18 Reps
@8-10
@10-10
6D
Bicep Curl (Cable)
2 Sets
1 Set
12-18 Reps
12-18 Reps
@8-10
@10-10
7
Cable Crunch
2 Sets
8-12 Reps
@9.5
Day 5
1
Hip Thrust (Barbell)
2 Sets
8-12 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7-9
3
Glute Kickback (Cable)
2 Sets
10-15 Reps
@9
4
Good Morning
2 Sets
8-12 Reps
@7-9
5
Reverse Lunge (Barbell)
2 Sets
6-10 Reps
@8-10
6
Leg Curl
2 Sets
1 Set
12-20 Reps
8-12 Reps
@10
@10
7
Jump Squat
2 Sets
10-15 Reps
@10
8
Seated Calf Raise
3 Sets
8-13 Reps
@10
Day 1
1
Bent Over Row (Barbell)
3 Sets
6-10 Reps
@7-9
2
Seated Row (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7-9
@8-9
3
Single Arm High Row (Cable)
3 Sets
10-15 Reps
@8
4
Rear Delt Fly (Dumbbell)
1 Set
10-15 Reps
@8
5
Rear Delt Row
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7-9
@8-10
6
Reverse Pec Deck
3 Sets
6-10 Reps
@8
7
Bicep Curl (Cable)
3 Sets
10-15 Reps
@8
8
Reverse Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@8
9
Hammer Curl
3 Sets
6-10 Reps
@8
Day 2
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@7-9
2
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@8
3
Lateral Raise (Cable)
3 Sets
8-12 Reps
@9
4
Pec Fly (Dumbbell)
3 Sets
10-15 Reps
@8
5A
Overhead Tricep Extension (Cable)
3 Sets
10-18 Reps
@8
5B
Cable Crunch
3 Sets
8-12 Reps
@8
6
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@8
Day 3
1
Front Squat (Barbell)
3 Sets
6-10 Reps
@7-8
2
Leg Press
3 Sets
8-12 Reps
@8
3
Leg Extension
3 Sets
12-20 Reps
@9
4
Standing Calf Raise
3 Sets
10-15 Reps
@8
Day 4
1A
Pec Deck (Machine)
3 Sets
10-15 Reps
@8
1B
Reverse Pec Deck
3 Sets
10-15 Reps
@8
2
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
10-18 Reps
10-18 Reps
@7-8
@7-9
3
Lateral Raise (Cable)
3 Sets
8-12 Reps
@8
4A
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@8
4B
Hammer Curl
2 Sets
8-12 Reps
@8
4C
Tricep Pushdown (Cable)
3 Sets
12-18 Reps
@8
4D
Bicep Curl (Cable)
3 Sets
12-18 Reps
@8
5
Cable Crunch
2 Sets
8-12 Reps
@8
Day 5
1
Hip Thrust (Barbell)
2 Sets
8-12 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7-8
3
Glute Kickback (Cable)
2 Sets
10-15 Reps
@8
4
Good Morning
2 Sets
8-12 Reps
@7-8
5
Reverse Lunge (Barbell)
2 Sets
6-10 Reps
@8
6
Leg Curl
3 Sets
12-20 Reps
@8
7
Seated Calf Raise
3 Sets
8-13 Reps
@8
Day 1
1
Pull-Up (Weighted)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8-9
@10-10
2
Rear Delt Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3
Barbell Row
3 Sets
8-12 Reps
@7-9
4
Face Pull
2 Sets
1 Set
12-18 Reps
12-18 Reps
@8-9
@9-10
5
Meadow Row
2 Sets
10-15 Reps
@10
6
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
7
Hammer Curl
3 Sets
6-10 Reps
@7-9
8
Reverse Bicep Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
9
Bicep Curl (Cable)
3 Sets
10-15 Reps
@10
Day 2
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@7-9
2
Incline Bench Press (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@9.5
3
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
4
Pec Fly (Dumbbell)
3 Sets
10-15 Reps
@10
5A
Overhead Tricep Extension (Cable)
3 Sets
10-18 Reps
@10
5B
Cable Crunch
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@9.5
6
Pec Deck (Machine)
1 Set
12-20 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
8
Front Raise
2 Sets
8-12 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
@7-9
2
Glute Bridge (Barbell)
2 Sets
10-15 Reps
@10
3
Front Squat (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7-9
@9-10
4
Leg Press
3 Sets
10-15 Reps
@7-9
5
Lunge (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8-9
@9-10
6A
Sissy Squat
2 Sets
AMRAP
@10
6B
Leg Extension
2 Sets
12-18 Reps
@10
7
Standing Calf Raise
4 Sets
10-15 Reps
@10
Day 4
1
Pec Deck (Machine)
3 Sets
8-12 Reps
@10
2
Lateral Raise (Cable)
1 Set
10-15 Reps
@10
3
Front Raise
1 Set
10-15 Reps
@10
4
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8.5
@9
@10
5
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
6
Seated Row (Cable)
2 Sets
10-15 Reps
@10
7A
Overhead Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
7B
Reverse Bicep Curl (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9.5
@10
7C
Tricep Pushdown (Cable)
2 Sets
1 Set
12-18 Reps
12-18 Reps
@9.5
@10
7D
Bicep Curl (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
Day 5
1
Hip Thrust (Barbell)
2 Sets
8-12 Reps
@10
2
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@7-9
3
Glute Kickback (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
4
Good Morning
3 Sets
8-12 Reps
@7-9
5
Reverse Lunge (Barbell)
3 Sets
6-10 Reps
@8-9
6
Leg Curl
2 Sets
1 Set
12-20 Reps
8-12 Reps
@10
@10
7
Seated Calf Raise
3 Sets
8-13 Reps
@10
Day 1
1
Pull-Up (Weighted)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8-9
@10-10
2
Rear Delt Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3
Barbell Row
3 Sets
8-12 Reps
@7-9
4
Face Pull
2 Sets
1 Set
12-18 Reps
12-18 Reps
@8-9
@9-10
5
Meadow Row
2 Sets
10-15 Reps
@10
6
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
7
Hammer Curl
3 Sets
6-10 Reps
@7-9
8
Reverse Bicep Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
9
Bicep Curl (Cable)
3 Sets
10-15 Reps
@10
Day 2
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@7-9
2
Incline Bench Press (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@9.5
3
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
4
Pec Fly (Dumbbell)
3 Sets
10-15 Reps
@10
5A
Overhead Tricep Extension (Cable)
3 Sets
10-18 Reps
@10
5B
Cable Crunch
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@9.5
6
Pec Deck (Machine)
1 Set
12-20 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
8
Front Raise
2 Sets
8-12 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
@7-9
2
Glute Bridge (Barbell)
2 Sets
10-15 Reps
@10
3
Front Squat (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7-9
@9-10
4
Leg Press
3 Sets
10-15 Reps
@7-9
5
Lunge (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8-9
@9-10
6A
Sissy Squat
2 Sets
AMRAP
@10
6B
Leg Extension
2 Sets
12-18 Reps
@10
7
Standing Calf Raise
4 Sets
10-15 Reps
@10
Day 4
1
Pec Deck (Machine)
3 Sets
8-12 Reps
@10
2
Lateral Raise (Cable)
1 Set
10-15 Reps
@10
3
Front Raise
1 Set
10-15 Reps
@10
4
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8.5
@9
@10
5
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
6
Seated Row (Cable)
2 Sets
10-15 Reps
@10
7A
Overhead Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
7B
Reverse Bicep Curl (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9.5
@10
7C
Tricep Pushdown (Cable)
2 Sets
1 Set
12-18 Reps
12-18 Reps
@9.5
@10
7D
Bicep Curl (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
Day 5
1
Hip Thrust (Barbell)
2 Sets
8-12 Reps
@10
2
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@7-9
3
Glute Kickback (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
4
Good Morning
3 Sets
8-12 Reps
@7-9
5
Reverse Lunge (Barbell)
3 Sets
6-10 Reps
@8-9
6
Leg Curl
2 Sets
1 Set
12-20 Reps
8-12 Reps
@10
@10
7
Seated Calf Raise
3 Sets
8-13 Reps
@10
Day 1
1
Pull-Up (Weighted)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8-9
@10-10
2
Rear Delt Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3
Barbell Row
3 Sets
8-12 Reps
@7-9
4
Face Pull
2 Sets
1 Set
12-18 Reps
12-18 Reps
@8-9
@9-10
5
Meadow Row
2 Sets
10-15 Reps
@10
6
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
7
Hammer Curl
3 Sets
6-10 Reps
@7-9
8
Reverse Bicep Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
9
Bicep Curl (Cable)
3 Sets
10-15 Reps
@10
Day 2
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@7-9
2
Incline Bench Press (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@9.5
3
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
4
Pec Fly (Dumbbell)
3 Sets
10-15 Reps
@10
5A
Overhead Tricep Extension (Cable)
3 Sets
10-18 Reps
@10
5B
Cable Crunch
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@9.5
6
Pec Deck (Machine)
1 Set
12-20 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
8
Front Raise
2 Sets
8-12 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
@7-9
2
Glute Bridge (Barbell)
2 Sets
10-15 Reps
@10
3
Front Squat (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7-9
@9-10
4
Leg Press
3 Sets
10-15 Reps
@7-9
5
Lunge (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8-9
@9-10
6A
Sissy Squat
2 Sets
AMRAP
@10
6B
Leg Extension
2 Sets
12-18 Reps
@10
7
Standing Calf Raise
4 Sets
10-15 Reps
@10
Day 4
1
Pec Deck (Machine)
3 Sets
8-12 Reps
@10
2
Lateral Raise (Cable)
1 Set
10-15 Reps
@10
3
Front Raise
1 Set
10-15 Reps
@10
4
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8.5
@9
@10
5
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
6
Seated Row (Cable)
2 Sets
10-15 Reps
@10
7A
Overhead Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
7B
Reverse Bicep Curl (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9.5
@10
7C
Tricep Pushdown (Cable)
2 Sets
1 Set
12-18 Reps
12-18 Reps
@9.5
@10
7D
Bicep Curl (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
Day 5
1
Hip Thrust (Barbell)
2 Sets
8-12 Reps
@10
2
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@7-9
3
Glute Kickback (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
4
Good Morning
3 Sets
8-12 Reps
@7-9
5
Reverse Lunge (Barbell)
3 Sets
6-10 Reps
@8-9
6
Leg Curl
2 Sets
1 Set
12-20 Reps
8-12 Reps
@10
@10
7
Seated Calf Raise
3 Sets
8-13 Reps
@10
Day 1
1
Walk
1 Set
30-60 Reps
Day 1
1
Pull-Up (Weighted)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8-9
@10-10
2
Rear Delt Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3
Barbell Row
3 Sets
8-12 Reps
@7-9
4
Face Pull
2 Sets
1 Set
12-18 Reps
12-18 Reps
@8-9
@9-10
5
Meadow Row
2 Sets
10-15 Reps
@10
6
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
7
Hammer Curl
3 Sets
6-10 Reps
@7-9
8
Reverse Bicep Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
9
Bicep Curl (Cable)
3 Sets
10-15 Reps
@10
Day 2
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@7-9
2
Incline Bench Press (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@9.5
3
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
4
Pec Fly (Dumbbell)
3 Sets
10-15 Reps
@10
5A
Overhead Tricep Extension (Cable)
3 Sets
10-18 Reps
@10
5B
Cable Crunch
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@9.5
6
Pec Deck (Machine)
1 Set
12-20 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
8
Front Raise
2 Sets
8-12 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
@7-9
2
Glute Bridge (Barbell)
2 Sets
10-15 Reps
@10
3
Front Squat (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7-9
@9-10
4
Leg Press
3 Sets
10-15 Reps
@7-9
5
Lunge (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8-9
@9-10
6A
Sissy Squat
2 Sets
AMRAP
@10
6B
Leg Extension
2 Sets
12-18 Reps
@10
7
Standing Calf Raise
4 Sets
10-15 Reps
@10
Day 4
1
Pec Deck (Machine)
3 Sets
8-12 Reps
@10
2
Lateral Raise (Cable)
1 Set
10-15 Reps
@10
3
Front Raise
1 Set
10-15 Reps
@10
4
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8.5
@9
@10
5
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
6
Seated Row (Cable)
2 Sets
10-15 Reps
@10
7A
Overhead Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
7B
Reverse Bicep Curl (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9.5
@10
7C
Tricep Pushdown (Cable)
2 Sets
1 Set
12-18 Reps
12-18 Reps
@9.5
@10
7D
Bicep Curl (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
Day 5
1
Hip Thrust (Barbell)
2 Sets
8-12 Reps
@10
2
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@7-9
3
Glute Kickback (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
4
Good Morning
3 Sets
8-12 Reps
@7-9
5
Reverse Lunge (Barbell)
3 Sets
6-10 Reps
@8-9
6
Leg Curl
2 Sets
1 Set
12-20 Reps
8-12 Reps
@10
@10
7
Seated Calf Raise
3 Sets
8-13 Reps
@10
Day 1
1
Pull-Up (Weighted)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8-9
@10-10
2
Rear Delt Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3
Barbell Row
3 Sets
8-12 Reps
@7-9
4
Face Pull
2 Sets
1 Set
12-18 Reps
12-18 Reps
@8-9
@9-10
5
Meadow Row
2 Sets
10-15 Reps
@10
6
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
7
Hammer Curl
3 Sets
6-10 Reps
@7-9
8
Reverse Bicep Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
9
Bicep Curl (Cable)
3 Sets
10-15 Reps
@10
Day 2
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@7-9
2
Incline Bench Press (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@9.5
3
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
4
Pec Fly (Dumbbell)
3 Sets
10-15 Reps
@10
5A
Overhead Tricep Extension (Cable)
3 Sets
10-18 Reps
@10
5B
Cable Crunch
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@9.5
6
Pec Deck (Machine)
1 Set
12-20 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
8
Front Raise
2 Sets
8-12 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
@7-9
2
Glute Bridge (Barbell)
2 Sets
10-15 Reps
@10
3
Front Squat (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7-9
@9-10
4
Leg Press
3 Sets
10-15 Reps
@7-9
5
Lunge (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8-9
@9-10
6A
Sissy Squat
2 Sets
AMRAP
@10
6B
Leg Extension
2 Sets
12-18 Reps
@10
7
Standing Calf Raise
4 Sets
10-15 Reps
@10
Day 4
1
Pec Deck (Machine)
3 Sets
8-12 Reps
@10
2
Lateral Raise (Cable)
1 Set
10-15 Reps
@10
3
Front Raise
1 Set
10-15 Reps
@10
4
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8.5
@9
@10
5
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
6
Seated Row (Cable)
2 Sets
10-15 Reps
@10
7A
Overhead Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
7B
Reverse Bicep Curl (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9.5
@10
7C
Tricep Pushdown (Cable)
2 Sets
1 Set
12-18 Reps
12-18 Reps
@9.5
@10
7D
Bicep Curl (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
Day 5
1
Hip Thrust (Barbell)
2 Sets
8-12 Reps
@10
2
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@7-9
3
Glute Kickback (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
4
Good Morning
3 Sets
8-12 Reps
@7-9
5
Reverse Lunge (Barbell)
3 Sets
6-10 Reps
@8-9
6
Leg Curl
2 Sets
1 Set
12-20 Reps
8-12 Reps
@10
@10
7
Seated Calf Raise
3 Sets
8-13 Reps
@10
Day 1
1
Pull-Up (Weighted)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8-9
@10-10
2
Rear Delt Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3
Barbell Row
3 Sets
8-12 Reps
@7-9
4
Face Pull
2 Sets
1 Set
12-18 Reps
12-18 Reps
@8-9
@9-10
5
Meadow Row
2 Sets
10-15 Reps
@10
6
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
7
Hammer Curl
3 Sets
6-10 Reps
@7-9
8
Reverse Bicep Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
9
Bicep Curl (Cable)
3 Sets
10-15 Reps
@10
Day 2
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@7-9
2
Incline Bench Press (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@9.5
3
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
4
Pec Fly (Dumbbell)
3 Sets
10-15 Reps
@10
5A
Overhead Tricep Extension (Cable)
3 Sets
10-18 Reps
@10
5B
Cable Crunch
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@9.5
6
Pec Deck (Machine)
1 Set
12-20 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
8
Front Raise
2 Sets
8-12 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
@7-9
2
Glute Bridge (Barbell)
2 Sets
10-15 Reps
@10
3
Front Squat (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7-9
@9-10
4
Leg Press
3 Sets
10-15 Reps
@7-9
5
Lunge (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8-9
@9-10
6A
Sissy Squat
2 Sets
AMRAP
@10
6B
Leg Extension
2 Sets
12-18 Reps
@10
7
Standing Calf Raise
4 Sets
10-15 Reps
@10
Day 4
1
Pec Deck (Machine)
3 Sets
8-12 Reps
@10
2
Lateral Raise (Cable)
1 Set
10-15 Reps
@10
3
Front Raise
1 Set
10-15 Reps
@10
4
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8.5
@9
@10
5
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
6
Seated Row (Cable)
2 Sets
10-15 Reps
@10
7A
Overhead Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
7B
Reverse Bicep Curl (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9.5
@10
7C
Tricep Pushdown (Cable)
2 Sets
1 Set
12-18 Reps
12-18 Reps
@9.5
@10
7D
Bicep Curl (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
Day 5
1
Hip Thrust (Barbell)
2 Sets
8-12 Reps
@10
2
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@7-9
3
Glute Kickback (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
4
Good Morning
3 Sets
8-12 Reps
@7-9
5
Reverse Lunge (Barbell)
3 Sets
6-10 Reps
@8-9
6
Leg Curl
2 Sets
1 Set
12-20 Reps
8-12 Reps
@10
@10
7
Seated Calf Raise
3 Sets
8-13 Reps
@10
Day 1
1
Walk
1 Set
30-60 Reps