logo
Maximus
by Max N.
1 athletes joined
Program Description
Strength and volume
Program Overview
Level
Advanced, Intermediate, Novice
Goal
Bodybuilding, Powerlifting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Feb 16, 2024 07:15
Last Edited
May 08, 2024 02:16
down_app
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Lat Pulldown
3 Sets
10 Reps
3
Chest Supported Row (Machine)
3 Sets
10 Reps
4
Pullover (Dumbbell)
3 Sets
10 Reps
5
Face Pull
3 Sets
15 Reps
6
Bicep Curl (EZ Bar)
4 Sets
12 Reps
7
Bicep Curl (Dumbbell)
4 Sets
15 Reps
8
Abs Crunch (Bodyweight)
4 Sets
20 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Dip (Bodyweight)
3 Sets
15 Reps
4
Chest Fly (Cable)
3 Sets
15 Reps
5
Skull Crusher
4 Sets
12 Reps
6
Tricep Extension (Cable)
4 Sets
15 Reps
7
Abs Crunch (Bodyweight)
4 Sets
20 Reps
Day 5
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Lat Pulldown
3 Sets
10 Reps
3
Chest Supported Row (Machine)
3 Sets
10 Reps
4
Pullover (Dumbbell)
3 Sets
10 Reps
5
Face Pull
3 Sets
15 Reps
6
Bicep Curl (EZ Bar)
4 Sets
12 Reps
7
Bicep Curl (Dumbbell)
4 Sets
15 Reps
8
Abs Crunch (Bodyweight)
4 Sets
20 Reps
Day 6
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Dip (Bodyweight)
3 Sets
15 Reps
4
Chest Fly (Cable)
3 Sets
15 Reps
5
Skull Crusher
4 Sets
12 Reps
6
Tricep Extension (Cable)
4 Sets
15 Reps
7
Abs Crunch (Bodyweight)
4 Sets
20 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Lunge (Dumbbell)
3 Sets
10 Reps
3
Lying Leg Curl
3 Sets
12 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
6
Sit Up
4 Sets
20 Reps
Day 4
1
Overhead Press (Barbell)
5 Sets
5 Reps
2
Clean and Press
3 Sets
10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
4
Shrug (Dumbbell)
3 Sets
12 Reps
5
Upright Row (Dumbbell)
3 Sets
15 Reps
6
Rear Delt Fly (Machine)
3 Sets
15 Reps
7
Wrist Curls
3 Sets
15 Reps
8
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
9
Abs Crunch (Bodyweight)
4 Sets
20 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Lunge (Dumbbell)
3 Sets
10 Reps
3
Lying Leg Curl
3 Sets
12 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
6
Sit Up
4 Sets
20 Reps
Day 2
1
Overhead Press (Barbell)
5 Sets
5 Reps
2
Clean and Press
3 Sets
10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
4
Shrug (Dumbbell)
3 Sets
12 Reps
5
Upright Row (Dumbbell)
3 Sets
15 Reps
6
Rear Delt Fly (Machine)
3 Sets
15 Reps
7
Wrist Curls
3 Sets
15 Reps
8
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
9
Abs Crunch (Bodyweight)
4 Sets
20 Reps
Day 3
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Lat Pulldown
3 Sets
10 Reps
3
Chest Supported Row (Machine)
3 Sets
10 Reps
4
Pullover (Dumbbell)
3 Sets
10 Reps
5
Face Pull
3 Sets
15 Reps
6
Bicep Curl (EZ Bar)
4 Sets
12 Reps
7
Bicep Curl (Dumbbell)
4 Sets
15 Reps
8
Abs Crunch (Bodyweight)
4 Sets
20 Reps
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Dip (Bodyweight)
3 Sets
15 Reps
4
Chest Fly (Cable)
3 Sets
15 Reps
5
Skull Crusher
4 Sets
12 Reps
6
Tricep Extension (Cable)
4 Sets
15 Reps
7
Abs Crunch (Bodyweight)
4 Sets
20 Reps
Day 5
1
Squat (Barbell)
5 Sets
5 Reps
2
Lunge (Dumbbell)
3 Sets
10 Reps
3
Lying Leg Curl
3 Sets
12 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
6
Sit Up
4 Sets
20 Reps
Day 6
1
Overhead Press (Barbell)
5 Sets
5 Reps
2
Clean and Press
3 Sets
10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
4
Shrug (Dumbbell)
3 Sets
12 Reps
5
Upright Row (Dumbbell)
3 Sets
15 Reps
6
Rear Delt Fly (Machine)
3 Sets
15 Reps
7
Wrist Curls
3 Sets
15 Reps
8
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
9
Abs Crunch (Bodyweight)
4 Sets
20 Reps
Day 1
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Lat Pulldown
3 Sets
10 Reps
3
Chest Supported Row (Machine)
3 Sets
10 Reps
4
Pullover (Dumbbell)
3 Sets
10 Reps
5
Face Pull
3 Sets
15 Reps
6
Bicep Curl (EZ Bar)
4 Sets
12 Reps
7
Bicep Curl (Dumbbell)
4 Sets
15 Reps
8
Abs Crunch (Bodyweight)
4 Sets
20 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Dip (Bodyweight)
3 Sets
15 Reps
4
Chest Fly (Cable)
3 Sets
15 Reps
5
Skull Crusher
4 Sets
12 Reps
6
Tricep Extension (Cable)
4 Sets
15 Reps
7
Abs Crunch (Bodyweight)
4 Sets
20 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Lunge (Dumbbell)
3 Sets
10 Reps
3
Lying Leg Curl
3 Sets
12 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
6
Sit Up
4 Sets
20 Reps
Day 4
1
Overhead Press (Barbell)
5 Sets
5 Reps
2
Clean and Press
3 Sets
10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
4
Shrug (Dumbbell)
3 Sets
12 Reps
5
Upright Row (Dumbbell)
3 Sets
15 Reps
6
Rear Delt Fly (Machine)
3 Sets
15 Reps
7
Wrist Curls
3 Sets
15 Reps
8
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
9
Abs Crunch (Bodyweight)
4 Sets
20 Reps
Day 5
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Lat Pulldown
3 Sets
10 Reps
3
Chest Supported Row (Machine)
3 Sets
10 Reps
4
Pullover (Dumbbell)
3 Sets
10 Reps
5
Face Pull
3 Sets
15 Reps
6
Bicep Curl (EZ Bar)
4 Sets
12 Reps
7
Bicep Curl (Dumbbell)
4 Sets
15 Reps
8
Abs Crunch (Bodyweight)
4 Sets
20 Reps
Day 6
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Dip (Bodyweight)
3 Sets
15 Reps
4
Chest Fly (Cable)
3 Sets
15 Reps
5
Skull Crusher
4 Sets
12 Reps
6
Tricep Extension (Cable)
4 Sets
15 Reps
7
Abs Crunch (Bodyweight)
4 Sets
20 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Lunge (Dumbbell)
3 Sets
10 Reps
3
Lying Leg Curl
3 Sets
12 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
6
Sit Up
4 Sets
20 Reps
Day 2
1
Overhead Press (Barbell)
5 Sets
5 Reps
2
Clean and Press
3 Sets
10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
4
Shrug (Dumbbell)
3 Sets
12 Reps
5
Upright Row (Dumbbell)
3 Sets
15 Reps
6
Rear Delt Fly (Machine)
3 Sets
15 Reps
7
Wrist Curls
3 Sets
15 Reps
8
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
9
Abs Crunch (Bodyweight)
4 Sets
20 Reps
Day 3
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Lat Pulldown
3 Sets
10 Reps
3
Chest Supported Row (Machine)
3 Sets
10 Reps
4
Pullover (Dumbbell)
3 Sets
10 Reps
5
Face Pull
3 Sets
15 Reps
6
Bicep Curl (EZ Bar)
4 Sets
12 Reps
7
Bicep Curl (Dumbbell)
4 Sets
15 Reps
8
Abs Crunch (Bodyweight)
4 Sets
20 Reps
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Dip (Bodyweight)
3 Sets
15 Reps
4
Chest Fly (Cable)
3 Sets
15 Reps
5
Skull Crusher
4 Sets
12 Reps
6
Tricep Extension (Cable)
4 Sets
15 Reps
7
Abs Crunch (Bodyweight)
4 Sets
20 Reps
Day 5
1
Squat (Barbell)
5 Sets
5 Reps
2
Lunge (Dumbbell)
3 Sets
10 Reps
3
Lying Leg Curl
3 Sets
12 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
6
Sit Up
4 Sets
20 Reps
Day 6
1
Overhead Press (Barbell)
5 Sets
5 Reps
2
Clean and Press
3 Sets
10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
4
Shrug (Dumbbell)
3 Sets
12 Reps
5
Upright Row (Dumbbell)
3 Sets
15 Reps
6
Rear Delt Fly (Machine)
3 Sets
15 Reps
7
Wrist Curls
3 Sets
15 Reps
8
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
9
Abs Crunch (Bodyweight)
4 Sets
20 Reps
Day 1
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Lat Pulldown
3 Sets
10 Reps
3
Chest Supported Row (Machine)
3 Sets
10 Reps
4
Pullover (Dumbbell)
3 Sets
10 Reps
5
Face Pull
3 Sets
15 Reps
6
Bicep Curl (EZ Bar)
4 Sets
12 Reps
7
Bicep Curl (Dumbbell)
4 Sets
15 Reps
8
Abs Crunch (Bodyweight)
4 Sets
20 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Dip (Bodyweight)
3 Sets
15 Reps
4
Chest Fly (Cable)
3 Sets
15 Reps
5
Skull Crusher
4 Sets
12 Reps
6
Tricep Extension (Cable)
4 Sets
15 Reps
7
Abs Crunch (Bodyweight)
4 Sets
20 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Lunge (Dumbbell)
3 Sets
10 Reps
3
Lying Leg Curl
3 Sets
12 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
6
Sit Up
4 Sets
20 Reps
Day 4
1
Overhead Press (Barbell)
5 Sets
5 Reps
2
Clean and Press
3 Sets
10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
4
Shrug (Dumbbell)
3 Sets
12 Reps
5
Upright Row (Dumbbell)
3 Sets
15 Reps
6
Rear Delt Fly (Machine)
3 Sets
15 Reps
7
Wrist Curls
3 Sets
15 Reps
8
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
9
Abs Crunch (Bodyweight)
4 Sets
20 Reps
Day 5
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Lat Pulldown
3 Sets
10 Reps
3
Chest Supported Row (Machine)
3 Sets
10 Reps
4
Pullover (Dumbbell)
3 Sets
10 Reps
5
Face Pull
3 Sets
15 Reps
6
Bicep Curl (EZ Bar)
4 Sets
12 Reps
7
Bicep Curl (Dumbbell)
4 Sets
15 Reps
8
Abs Crunch (Bodyweight)
4 Sets
20 Reps
Day 6
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Dip (Bodyweight)
3 Sets
15 Reps
4
Chest Fly (Cable)
3 Sets
15 Reps
5
Skull Crusher
4 Sets
12 Reps
6
Tricep Extension (Cable)
4 Sets
15 Reps
7
Abs Crunch (Bodyweight)
4 Sets
20 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Lunge (Dumbbell)
3 Sets
10 Reps
3
Lying Leg Curl
3 Sets
12 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
6
Sit Up
4 Sets
20 Reps
Day 2
1
Overhead Press (Barbell)
5 Sets
5 Reps
2
Clean and Press
3 Sets
10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
4
Shrug (Dumbbell)
3 Sets
12 Reps
5
Upright Row (Dumbbell)
3 Sets
15 Reps
6
Rear Delt Fly (Machine)
3 Sets
15 Reps
7
Wrist Curls
3 Sets
15 Reps
8
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
9
Abs Crunch (Bodyweight)
4 Sets
20 Reps
Day 3
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Lat Pulldown
3 Sets
10 Reps
3
Chest Supported Row (Machine)
3 Sets
10 Reps
4
Pullover (Dumbbell)
3 Sets
10 Reps
5
Face Pull
3 Sets
15 Reps
6
Bicep Curl (EZ Bar)
4 Sets
12 Reps
7
Bicep Curl (Dumbbell)
4 Sets
15 Reps
8
Abs Crunch (Bodyweight)
4 Sets
20 Reps
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Dip (Bodyweight)
3 Sets
15 Reps
4
Chest Fly (Cable)
3 Sets
15 Reps
5
Skull Crusher
4 Sets
12 Reps
6
Tricep Extension (Cable)
4 Sets
15 Reps
7
Abs Crunch (Bodyweight)
4 Sets
20 Reps
Day 5
1
Squat (Barbell)
5 Sets
5 Reps
2
Lunge (Dumbbell)
3 Sets
10 Reps
3
Lying Leg Curl
3 Sets
12 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
6
Sit Up
4 Sets
20 Reps
Day 6
1
Overhead Press (Barbell)
5 Sets
5 Reps
2
Clean and Press
3 Sets
10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
4
Shrug (Dumbbell)
3 Sets
12 Reps
5
Upright Row (Dumbbell)
3 Sets
15 Reps
6
Rear Delt Fly (Machine)
3 Sets
15 Reps
7
Wrist Curls
3 Sets
15 Reps
8
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
9
Abs Crunch (Bodyweight)
4 Sets
20 Reps
Day 1
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Lat Pulldown
3 Sets
10 Reps
3
Chest Supported Row (Machine)
3 Sets
10 Reps
4
Pullover (Dumbbell)
3 Sets
10 Reps
5
Face Pull
3 Sets
15 Reps
6
Bicep Curl (EZ Bar)
4 Sets
12 Reps
7
Bicep Curl (Dumbbell)
4 Sets
15 Reps
8
Abs Crunch (Bodyweight)
4 Sets
20 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Dip (Bodyweight)
3 Sets
15 Reps
4
Chest Fly (Cable)
3 Sets
15 Reps
5
Skull Crusher
4 Sets
12 Reps
6
Tricep Extension (Cable)
4 Sets
15 Reps
7
Abs Crunch (Bodyweight)
4 Sets
20 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Lunge (Dumbbell)
3 Sets
10 Reps
3
Lying Leg Curl
3 Sets
12 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
6
Sit Up
4 Sets
20 Reps
Day 4
1
Overhead Press (Barbell)
5 Sets
5 Reps
2
Clean and Press
3 Sets
10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
4
Shrug (Dumbbell)
3 Sets
12 Reps
5
Upright Row (Dumbbell)
3 Sets
15 Reps
6
Rear Delt Fly (Machine)
3 Sets
15 Reps
7
Wrist Curls
3 Sets
15 Reps
8
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
9
Abs Crunch (Bodyweight)
4 Sets
20 Reps
Day 5
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Lat Pulldown
3 Sets
10 Reps
3
Chest Supported Row (Machine)
3 Sets
10 Reps
4
Pullover (Dumbbell)
3 Sets
10 Reps
5
Face Pull
3 Sets
15 Reps
6
Bicep Curl (EZ Bar)
4 Sets
12 Reps
7
Bicep Curl (Dumbbell)
4 Sets
15 Reps
8
Abs Crunch (Bodyweight)
4 Sets
20 Reps
Day 6
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Dip (Bodyweight)
3 Sets
15 Reps
4
Chest Fly (Cable)
3 Sets
15 Reps
5
Skull Crusher
4 Sets
12 Reps
6
Tricep Extension (Cable)
4 Sets
15 Reps
7
Abs Crunch (Bodyweight)
4 Sets
20 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Lunge (Dumbbell)
3 Sets
10 Reps
3
Lying Leg Curl
3 Sets
12 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
6
Sit Up
4 Sets
20 Reps
Day 2
1
Overhead Press (Barbell)
5 Sets
5 Reps
2
Clean and Press
3 Sets
10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
4
Shrug (Dumbbell)
3 Sets
12 Reps
5
Upright Row (Dumbbell)
3 Sets
15 Reps
6
Rear Delt Fly (Machine)
3 Sets
15 Reps
7
Wrist Curls
3 Sets
15 Reps
8
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
9
Abs Crunch (Bodyweight)
4 Sets
20 Reps
Day 3
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Lat Pulldown
3 Sets
10 Reps
3
Chest Supported Row (Machine)
3 Sets
10 Reps
4
Pullover (Dumbbell)
3 Sets
10 Reps
5
Face Pull
3 Sets
15 Reps
6
Bicep Curl (EZ Bar)
4 Sets
12 Reps
7
Bicep Curl (Dumbbell)
4 Sets
15 Reps
8
Abs Crunch (Bodyweight)
4 Sets
20 Reps
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Dip (Bodyweight)
3 Sets
15 Reps
4
Chest Fly (Cable)
3 Sets
15 Reps
5
Skull Crusher
4 Sets
12 Reps
6
Tricep Extension (Cable)
4 Sets
15 Reps
7
Abs Crunch (Bodyweight)
4 Sets
20 Reps
Day 5
1
Squat (Barbell)
5 Sets
5 Reps
2
Lunge (Dumbbell)
3 Sets
10 Reps
3
Lying Leg Curl
3 Sets
12 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
6
Sit Up
4 Sets
20 Reps
Day 6
1
Overhead Press (Barbell)
5 Sets
5 Reps
2
Clean and Press
3 Sets
10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
4
Shrug (Dumbbell)
3 Sets
12 Reps
5
Upright Row (Dumbbell)
3 Sets
15 Reps
6
Rear Delt Fly (Machine)
3 Sets
15 Reps
7
Wrist Curls
3 Sets
15 Reps
8
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
9
Abs Crunch (Bodyweight)
4 Sets
20 Reps
Day 1
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Lat Pulldown
3 Sets
10 Reps
3
Chest Supported Row (Machine)
3 Sets
10 Reps
4
Pullover (Dumbbell)
3 Sets
10 Reps
5
Face Pull
3 Sets
15 Reps
6
Bicep Curl (EZ Bar)
4 Sets
12 Reps
7
Bicep Curl (Dumbbell)
4 Sets
15 Reps
8
Abs Crunch (Bodyweight)
4 Sets
20 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Dip (Bodyweight)
3 Sets
15 Reps
4
Chest Fly (Cable)
3 Sets
15 Reps
5
Skull Crusher
4 Sets
12 Reps
6
Tricep Extension (Cable)
4 Sets
15 Reps
7
Abs Crunch (Bodyweight)
4 Sets
20 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Lunge (Dumbbell)
3 Sets
10 Reps
3
Lying Leg Curl
3 Sets
12 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
6
Sit Up
4 Sets
20 Reps
Day 4
1
Overhead Press (Barbell)
5 Sets
5 Reps
2
Clean and Press
3 Sets
10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
4
Shrug (Dumbbell)
3 Sets
12 Reps
5
Upright Row (Dumbbell)
3 Sets
15 Reps
6
Rear Delt Fly (Machine)
3 Sets
15 Reps
7
Wrist Curls
3 Sets
15 Reps
8
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
9
Abs Crunch (Bodyweight)
4 Sets
20 Reps
Day 5
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Lat Pulldown
3 Sets
10 Reps
3
Chest Supported Row (Machine)
3 Sets
10 Reps
4
Pullover (Dumbbell)
3 Sets
10 Reps
5
Face Pull
3 Sets
15 Reps
6
Bicep Curl (EZ Bar)
4 Sets
12 Reps
7
Bicep Curl (Dumbbell)
4 Sets
15 Reps
8
Abs Crunch (Bodyweight)
4 Sets
20 Reps
Day 6
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Dip (Bodyweight)
3 Sets
15 Reps
4
Chest Fly (Cable)
3 Sets
15 Reps
5
Skull Crusher
4 Sets
12 Reps
6
Tricep Extension (Cable)
4 Sets
15 Reps
7
Abs Crunch (Bodyweight)
4 Sets
20 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Lunge (Dumbbell)
3 Sets
10 Reps
3
Lying Leg Curl
3 Sets
12 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
6
Sit Up
4 Sets
20 Reps
Day 2
1
Overhead Press (Barbell)
5 Sets
5 Reps
2
Clean and Press
3 Sets
10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
4
Shrug (Dumbbell)
3 Sets
12 Reps
5
Upright Row (Dumbbell)
3 Sets
15 Reps
6
Rear Delt Fly (Machine)
3 Sets
15 Reps
7
Wrist Curls
3 Sets
15 Reps
8
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
9
Abs Crunch (Bodyweight)
4 Sets
20 Reps
Day 3
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Lat Pulldown
3 Sets
10 Reps
3
Chest Supported Row (Machine)
3 Sets
10 Reps
4
Pullover (Dumbbell)
3 Sets
10 Reps
5
Face Pull
3 Sets
15 Reps
6
Bicep Curl (EZ Bar)
4 Sets
12 Reps
7
Bicep Curl (Dumbbell)
4 Sets
15 Reps
8
Abs Crunch (Bodyweight)
4 Sets
20 Reps
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Dip (Bodyweight)
3 Sets
15 Reps
4
Chest Fly (Cable)
3 Sets
15 Reps
5
Skull Crusher
4 Sets
12 Reps
6
Tricep Extension (Cable)
4 Sets
15 Reps
7
Abs Crunch (Bodyweight)
4 Sets
20 Reps
Day 5
1
Squat (Barbell)
5 Sets
5 Reps
2
Lunge (Dumbbell)
3 Sets
10 Reps
3
Lying Leg Curl
3 Sets
12 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
6
Sit Up
4 Sets
20 Reps
Day 6
1
Overhead Press (Barbell)
5 Sets
5 Reps
2
Clean and Press
3 Sets
10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
4
Shrug (Dumbbell)
3 Sets
12 Reps
5
Upright Row (Dumbbell)
3 Sets
15 Reps
6
Rear Delt Fly (Machine)
3 Sets
15 Reps
7
Wrist Curls
3 Sets
15 Reps
8
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
9
Abs Crunch (Bodyweight)
4 Sets
20 Reps
Day 1
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Lat Pulldown
3 Sets
10 Reps
3
Chest Supported Row (Machine)
3 Sets
10 Reps
4
Pullover (Dumbbell)
3 Sets
10 Reps
5
Face Pull
3 Sets
15 Reps
6
Bicep Curl (EZ Bar)
4 Sets
12 Reps
7
Bicep Curl (Dumbbell)
4 Sets
15 Reps
8
Abs Crunch (Bodyweight)
4 Sets
20 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Dip (Bodyweight)
3 Sets
15 Reps
4
Chest Fly (Cable)
3 Sets
15 Reps
5
Skull Crusher
4 Sets
12 Reps
6
Tricep Extension (Cable)
4 Sets
15 Reps
7
Abs Crunch (Bodyweight)
4 Sets
20 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Lunge (Dumbbell)
3 Sets
10 Reps
3
Lying Leg Curl
3 Sets
12 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
6
Sit Up
4 Sets
20 Reps
Day 4
1
Overhead Press (Barbell)
5 Sets
5 Reps
2
Clean and Press
3 Sets
10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
4
Shrug (Dumbbell)
3 Sets
12 Reps
5
Upright Row (Dumbbell)
3 Sets
15 Reps
6
Rear Delt Fly (Machine)
3 Sets
15 Reps
7
Wrist Curls
3 Sets
15 Reps
8
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
9
Abs Crunch (Bodyweight)
4 Sets
20 Reps
Day 5
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Lat Pulldown
3 Sets
10 Reps
3
Chest Supported Row (Machine)
3 Sets
10 Reps
4
Pullover (Dumbbell)
3 Sets
10 Reps
5
Face Pull
3 Sets
15 Reps
6
Bicep Curl (EZ Bar)
4 Sets
12 Reps
7
Bicep Curl (Dumbbell)
4 Sets
15 Reps
8
Abs Crunch (Bodyweight)
4 Sets
20 Reps
Day 6
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Dip (Bodyweight)
3 Sets
15 Reps
4
Chest Fly (Cable)
3 Sets
15 Reps
5
Skull Crusher
4 Sets
12 Reps
6
Tricep Extension (Cable)
4 Sets
15 Reps
7
Abs Crunch (Bodyweight)
4 Sets
20 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Lunge (Dumbbell)
3 Sets
10 Reps
3
Lying Leg Curl
3 Sets
12 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
6
Sit Up
4 Sets
20 Reps
Day 2
1
Overhead Press (Barbell)
5 Sets
5 Reps
2
Clean and Press
3 Sets
10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
4
Shrug (Dumbbell)
3 Sets
12 Reps
5
Upright Row (Dumbbell)
3 Sets
15 Reps
6
Rear Delt Fly (Machine)
3 Sets
15 Reps
7
Wrist Curls
3 Sets
15 Reps
8
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
9
Abs Crunch (Bodyweight)
4 Sets
20 Reps
Day 3
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Lat Pulldown
3 Sets
10 Reps
3
Chest Supported Row (Machine)
3 Sets
10 Reps
4
Pullover (Dumbbell)
3 Sets
10 Reps
5
Face Pull
3 Sets
15 Reps
6
Bicep Curl (EZ Bar)
4 Sets
12 Reps
7
Bicep Curl (Dumbbell)
4 Sets
15 Reps
8
Abs Crunch (Bodyweight)
4 Sets
20 Reps
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Dip (Bodyweight)
3 Sets
15 Reps
4
Chest Fly (Cable)
3 Sets
15 Reps
5
Skull Crusher
4 Sets
12 Reps
6
Tricep Extension (Cable)
4 Sets
15 Reps
7
Abs Crunch (Bodyweight)
4 Sets
20 Reps
Day 5
1
Squat (Barbell)
5 Sets
5 Reps
2
Lunge (Dumbbell)
3 Sets
10 Reps
3
Lying Leg Curl
3 Sets
12 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
6
Sit Up
4 Sets
20 Reps
Day 6
1
Overhead Press (Barbell)
5 Sets
5 Reps
2
Clean and Press
3 Sets
10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
4
Shrug (Dumbbell)
3 Sets
12 Reps
5
Upright Row (Dumbbell)
3 Sets
15 Reps
6
Rear Delt Fly (Machine)
3 Sets
15 Reps
7
Wrist Curls
3 Sets
15 Reps
8
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
9
Abs Crunch (Bodyweight)
4 Sets
20 Reps