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Mediterranean super soldier program
by Gabriel E.
10 athletes joined
Program Description
Total fitness, progression linear 8-7-6 rep range and 5-4-3 rep range for strength and hypertrophy
Program Overview
Level
Intermediate, Advanced
Goal
Powerbuilding, Bodybuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
120 minutes
Created
Apr 22, 2024 09:53
Last Edited
Jun 09, 2024 09:47
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Week 1
1 / 12 Weeks
Day 3
1
Farmer's Walk (Weighted)
5 Sets
1 mins
@8
2
Wrist Curls
3 Sets
20 Reps
@8
3
Reverse Wrist Curl (Dumbbell)
3 Sets
20 Reps
@8
Day 7
1
Walk
1 Set
20 mins
@6
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
2
Dip (Weighted)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
3
Chin-Up (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Barbell Row
1 Set
1 Set
12 Reps
12 Reps
@9
@10
5
Military Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
6
Chinese Lateral Elevations
2 Sets
15 Reps
@10
7
Skull Crusher
3 Sets
12 Reps
@10
8
Bicep Curl (Barbell)
2 Sets
10 Reps
@10
9
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
3
Lunge (Dumbbell)
2 Sets
20 Reps
@10
4
Deadlift (Deficit)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
5
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@9
@10
6
Chinese Plank
2 Sets
3 mins
@8
7
Bear Hug
1 Set
4 mins
@8
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
2
Bench Press (Paused)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
3
Dip (Weighted)
1 Set
1 Set
15 Reps
15 Reps
@9
@10
4
Military Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
5
Standing Behind Neck Shoulder Press (Barbell)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
6
French Press
1 Set
1 Set
12 Reps
12 Reps
@9
@10
7
Tricep Pushdown (Cable)
1 Set
1 Set
15 Reps
15 Reps
@9
@10
8
Skull Crusher
1 Set
1 Set
12 Reps
12 Reps
@9
@10
Day 5
1
Chin-Up (Weighted)
2 Sets
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
2
Pull-Up (Weighted)
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3
Bent Over Row (Barbell, Paused)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
4
Barbell Row
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
5
Bicep Curl (Barbell)
2 Sets
12 Reps
@10
6
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
7
Hammer Curl
1 Set
1 Set
20 Reps
20 Reps
@9
@10
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
3
Lunge (Dumbbell)
2 Sets
20 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
2 Sets
20 Reps
@9
5
Chinese Plank
2 Sets
3 mins
@8
6
Bear Hug
1 Set
4 mins
@8
Day 3
1
Farmer's Walk (Weighted)
5 Sets
1 mins
@8
2
Wrist Curls
3 Sets
20 Reps
@8
3
Reverse Wrist Curl (Dumbbell)
3 Sets
20 Reps
@8
Day 5
1
Chin-Up (Weighted)
2 Sets
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
2
Pull-Up (Weighted)
4 Sets
15 Reps
@10
3
Bent Over Row (Barbell, Paused)
1 Set
1 Set
10 Reps
10 Reps
@8
@10
4
Barbell Row
3 Sets
8 Reps
@10
5
Bicep Curl (Barbell)
2 Sets
12 Reps
@10
6
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
7
Hammer Curl
1 Set
1 Set
20 Reps
20 Reps
@8
@10
Day 7
1
Walk
1 Set
20 mins
@6
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@8
@9
@10
2
Dip (Weighted)
1 Set
1 Set
7 Reps
7 Reps
@9
@10
3
Chin-Up (Weighted)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@8
@9
@10
4
Barbell Row
1 Set
1 Set
12 Reps
12 Reps
@9
@10
5
Military Press (Barbell)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@8
@9
@10
6
Chinese Lateral Elevations
1 Set
1 Set
15 Reps
15 Reps
@9
@10
7
Skull Crusher
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
8
Bicep Curl (Barbell)
2 Sets
10 Reps
@10
9
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@8
@9
@10
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@8
@9
@10
3
Lunge (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@9
@10
4
Deadlift (Deficit)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@8
@9
@10
5
Bulgarian Split Squat (Dumbbell)
2 Sets
20 Reps
@10
6
Chinese Plank
2 Sets
3 mins
@8
7
Bear Hug
1 Set
4 mins
@8
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
@8
@9
@10
2
Bench Press (Paused)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
3
Dip (Weighted)
1 Set
1 Set
15 Reps
15 Reps
@9
@10
4
Military Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
5
Standing Behind Neck Shoulder Press (Barbell)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
6
French Press
2 Sets
12 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
15 Reps
@10
8
Skull Crusher
2 Sets
12 Reps
@10
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
@8
@9
@10
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
@8
@9
@10
3
Lunge (Dumbbell)
2 Sets
20 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
2 Sets
20 Reps
@9
5
Chinese Plank
2 Sets
3 mins
@8
6
Bear Hug
1 Set
4 mins
@8
Day 3
1
Farmer's Walk (Weighted)
5 Sets
1 mins
@8
2
Wrist Curls
3 Sets
20 Reps
@8
3
Reverse Wrist Curl (Dumbbell)
3 Sets
20 Reps
@8
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
2
Bench Press (Paused)
2 Sets
10 Reps
@10
3
Dip (Weighted)
2 Sets
15 Reps
@10
4
Military Press (Barbell)
2 Sets
10 Reps
@10
5
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
12 Reps
@10
6
French Press
2 Sets
12 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
15 Reps
@10
8
Skull Crusher
2 Sets
12 Reps
@10
Day 5
1
Chin-Up (Weighted)
2 Sets
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
2
Pull-Up (Weighted)
4 Sets
15 Reps
@10
3
Bent Over Row (Barbell, Paused)
1 Set
1 Set
10 Reps
10 Reps
@8
@10
4
Barbell Row
3 Sets
8 Reps
@10
5
Bicep Curl (Barbell)
2 Sets
12 Reps
@10
6
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
7
Hammer Curl
1 Set
1 Set
20 Reps
20 Reps
@8
@10
Day 7
1
Walk
1 Set
20 mins
@6
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
@10
2
Deadlift (Barbell)
3 Sets
6 Reps
@10
3
Lunge (Dumbbell)
2 Sets
20 Reps
@10
4
Deadlift (Deficit)
3 Sets
6 Reps
@10
5
Bulgarian Split Squat (Dumbbell)
2 Sets
20 Reps
@10
6
Chinese Plank
2 Sets
3 mins
@8
7
Bear Hug
1 Set
4 mins
@8
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@8
@9
@10
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@8
@9
@10
3
Lunge (Dumbbell)
2 Sets
20 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
2 Sets
20 Reps
@9
5
Chinese Plank
2 Sets
3 mins
@8
6
Bear Hug
1 Set
4 mins
@8.5
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@9
@10
2
Dip (Weighted)
1 Set
1 Set
6 Reps
6 Reps
@9
@10
3
Chin-Up (Weighted)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@9
@10
4
Barbell Row
1 Set
1 Set
12 Reps
12 Reps
@9
@10
5
Military Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@9
@10
6
Chinese Lateral Elevations
2 Sets
15 Reps
@10
7
Skull Crusher
3 Sets
12 Reps
@10
8
Bicep Curl (Barbell)
2 Sets
10 Reps
@10
9
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
2
Dip (Weighted)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
3
Chin-Up (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Barbell Row
1 Set
1 Set
12 Reps
12 Reps
@9
@10
5
Military Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
6
Chinese Lateral Elevations
2 Sets
15 Reps
@10
7
Skull Crusher
3 Sets
12 Reps
@10
8
Bicep Curl (Barbell)
2 Sets
10 Reps
@10
9
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
3
Lunge (Dumbbell)
2 Sets
20 Reps
@10
4
Deadlift (Deficit)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
5
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@9
@10
6
Chinese Plank
2 Sets
3 mins
@8
7
Bear Hug
1 Set
4 mins
@8
Day 3
1
Farmer's Walk (Weighted)
5 Sets
1 mins
@8
2
Wrist Curls
3 Sets
20 Reps
@8
3
Reverse Wrist Curl (Dumbbell)
3 Sets
20 Reps
@8
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
2
Bench Press (Paused)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
3
Dip (Weighted)
1 Set
1 Set
15 Reps
15 Reps
@9
@10
4
Military Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
5
Standing Behind Neck Shoulder Press (Barbell)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
6
French Press
1 Set
1 Set
12 Reps
12 Reps
@9
@10
7
Tricep Pushdown (Cable)
1 Set
1 Set
15 Reps
15 Reps
@9
@10
8
Skull Crusher
1 Set
1 Set
12 Reps
12 Reps
@9
@10
Day 5
1
Chin-Up (Weighted)
2 Sets
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
2
Pull-Up (Weighted)
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3
Bent Over Row (Barbell, Paused)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
4
Barbell Row
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
5
Bicep Curl (Barbell)
2 Sets
12 Reps
@10
6
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
7
Hammer Curl
1 Set
1 Set
20 Reps
20 Reps
@9
@10
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
3
Lunge (Dumbbell)
2 Sets
20 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
2 Sets
20 Reps
@9
5
Chinese Plank
2 Sets
3 mins
@8
6
Bear Hug
1 Set
4 mins
@8
Day 7
1
Walk
1 Set
20 mins
@6
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@8
@9
@10
2
Dip (Weighted)
1 Set
1 Set
7 Reps
7 Reps
@9
@10
3
Chin-Up (Weighted)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@8
@9
@10
4
Barbell Row
1 Set
1 Set
12 Reps
12 Reps
@9
@10
5
Military Press (Barbell)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@8
@9
@10
6
Chinese Lateral Elevations
1 Set
1 Set
15 Reps
15 Reps
@9
@10
7
Skull Crusher
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
8
Bicep Curl (Barbell)
2 Sets
10 Reps
@10
9
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@8
@9
@10
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@8
@9
@10
3
Lunge (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@9
@10
4
Deadlift (Deficit)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@8
@9
@10
5
Bulgarian Split Squat (Dumbbell)
2 Sets
20 Reps
@10
6
Chinese Plank
2 Sets
3 mins
@8
7
Bear Hug
1 Set
4 mins
@8
Day 3
1
Farmer's Walk (Weighted)
5 Sets
1 mins
@8
2
Wrist Curls
3 Sets
20 Reps
@8
3
Reverse Wrist Curl (Dumbbell)
3 Sets
20 Reps
@8
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
@8
@9
@10
2
Bench Press (Paused)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
3
Dip (Weighted)
1 Set
1 Set
15 Reps
15 Reps
@9
@10
4
Military Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
5
Standing Behind Neck Shoulder Press (Barbell)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
6
French Press
2 Sets
12 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
15 Reps
@10
8
Skull Crusher
2 Sets
12 Reps
@10
Day 5
1
Chin-Up (Weighted)
2 Sets
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
2
Pull-Up (Weighted)
4 Sets
15 Reps
@10
3
Bent Over Row (Barbell, Paused)
1 Set
1 Set
10 Reps
10 Reps
@8
@10
4
Barbell Row
3 Sets
8 Reps
@10
5
Bicep Curl (Barbell)
2 Sets
12 Reps
@10
6
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
7
Hammer Curl
1 Set
1 Set
20 Reps
20 Reps
@8
@10
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
@8
@9
@10
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
@8
@9
@10
3
Lunge (Dumbbell)
2 Sets
20 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
2 Sets
20 Reps
@9
5
Chinese Plank
2 Sets
3 mins
@8
6
Bear Hug
1 Set
4 mins
@8
Day 7
1
Walk
1 Set
20 mins
@6
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@9
@10
2
Dip (Weighted)
1 Set
1 Set
6 Reps
6 Reps
@9
@10
3
Chin-Up (Weighted)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@9
@10
4
Barbell Row
1 Set
1 Set
12 Reps
12 Reps
@9
@10
5
Military Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@9
@10
6
Chinese Lateral Elevations
2 Sets
15 Reps
@10
7
Skull Crusher
3 Sets
12 Reps
@10
8
Bicep Curl (Barbell)
2 Sets
10 Reps
@10
9
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
@10
2
Deadlift (Barbell)
3 Sets
6 Reps
@10
3
Lunge (Dumbbell)
2 Sets
20 Reps
@10
4
Deadlift (Deficit)
3 Sets
6 Reps
@10
5
Bulgarian Split Squat (Dumbbell)
2 Sets
20 Reps
@10
6
Chinese Plank
2 Sets
3 mins
@8
7
Bear Hug
1 Set
4 mins
@8
Day 3
1
Farmer's Walk (Weighted)
5 Sets
1 mins
@8
2
Wrist Curls
3 Sets
20 Reps
@8
3
Reverse Wrist Curl (Dumbbell)
3 Sets
20 Reps
@8
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
2
Bench Press (Paused)
2 Sets
10 Reps
@10
3
Dip (Weighted)
2 Sets
15 Reps
@10
4
Military Press (Barbell)
2 Sets
10 Reps
@10
5
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
12 Reps
@10
6
French Press
2 Sets
12 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
15 Reps
@10
8
Skull Crusher
2 Sets
12 Reps
@10
Day 5
1
Chin-Up (Weighted)
2 Sets
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
2
Pull-Up (Weighted)
4 Sets
15 Reps
@10
3
Bent Over Row (Barbell, Paused)
1 Set
1 Set
10 Reps
10 Reps
@8
@10
4
Barbell Row
3 Sets
8 Reps
@10
5
Bicep Curl (Barbell)
2 Sets
12 Reps
@10
6
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
7
Hammer Curl
1 Set
1 Set
20 Reps
20 Reps
@8
@10
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@8
@9
@10
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@8
@9
@10
3
Lunge (Dumbbell)
2 Sets
20 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
2 Sets
20 Reps
@9
5
Chinese Plank
2 Sets
3 mins
@8
6
Bear Hug
1 Set
4 mins
@8.5
Day 7
1
Walk
1 Set
20 mins
@6
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
2
Dip (Weighted)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
3
Chin-Up (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Barbell Row
1 Set
1 Set
12 Reps
12 Reps
@9
@10
5
Military Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
6
Chinese Lateral Elevations
2 Sets
15 Reps
@10
7
Skull Crusher
3 Sets
12 Reps
@10
8
Bicep Curl (Barbell)
2 Sets
10 Reps
@10
9
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
3
Lunge (Dumbbell)
2 Sets
20 Reps
@10
4
Deadlift (Deficit)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
5
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@9
@10
6
Chinese Plank
2 Sets
3 mins
@8
7
Bear Hug
1 Set
4 mins
@8
Day 3
1
Farmer's Walk (Weighted)
5 Sets
1 mins
@8
2
Wrist Curls
3 Sets
20 Reps
@8
3
Reverse Wrist Curl (Dumbbell)
3 Sets
20 Reps
@8
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
2
Bench Press (Paused)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
3
Dip (Weighted)
1 Set
1 Set
15 Reps
15 Reps
@9
@10
4
Military Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
5
Standing Behind Neck Shoulder Press (Barbell)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
6
French Press
1 Set
1 Set
12 Reps
12 Reps
@9
@10
7
Tricep Pushdown (Cable)
1 Set
1 Set
15 Reps
15 Reps
@9
@10
8
Skull Crusher
1 Set
1 Set
12 Reps
12 Reps
@9
@10
Day 5
1
Chin-Up (Weighted)
2 Sets
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
2
Pull-Up (Weighted)
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3
Bent Over Row (Barbell, Paused)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
4
Barbell Row
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
5
Bicep Curl (Barbell)
2 Sets
12 Reps
@10
6
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
7
Hammer Curl
1 Set
1 Set
20 Reps
20 Reps
@9
@10
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
3
Lunge (Dumbbell)
2 Sets
20 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
2 Sets
20 Reps
@9
5
Chinese Plank
2 Sets
3 mins
@8
6
Bear Hug
1 Set
4 mins
@8
Day 7
1
Walk
1 Set
20 mins
@6
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@8
@9
@10
2
Dip (Weighted)
1 Set
1 Set
7 Reps
7 Reps
@9
@10
3
Chin-Up (Weighted)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@8
@9
@10
4
Barbell Row
1 Set
1 Set
12 Reps
12 Reps
@9
@10
5
Military Press (Barbell)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@8
@9
@10
6
Chinese Lateral Elevations
1 Set
1 Set
15 Reps
15 Reps
@9
@10
7
Skull Crusher
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
8
Bicep Curl (Barbell)
2 Sets
10 Reps
@10
9
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@8
@9
@10
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@8
@9
@10
3
Lunge (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@9
@10
4
Deadlift (Deficit)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@8
@9
@10
5
Bulgarian Split Squat (Dumbbell)
2 Sets
20 Reps
@10
6
Chinese Plank
2 Sets
3 mins
@8
7
Bear Hug
1 Set
4 mins
@8
Day 3
1
Farmer's Walk (Weighted)
5 Sets
1 mins
@8
2
Wrist Curls
3 Sets
20 Reps
@8
3
Reverse Wrist Curl (Dumbbell)
3 Sets
20 Reps
@8
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
@8
@9
@10
2
Bench Press (Paused)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
3
Dip (Weighted)
1 Set
1 Set
15 Reps
15 Reps
@9
@10
4
Military Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
5
Standing Behind Neck Shoulder Press (Barbell)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
6
French Press
2 Sets
12 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
15 Reps
@10
8
Skull Crusher
2 Sets
12 Reps
@10
Day 5
1
Chin-Up (Weighted)
2 Sets
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
2
Pull-Up (Weighted)
4 Sets
15 Reps
@10
3
Bent Over Row (Barbell, Paused)
1 Set
1 Set
10 Reps
10 Reps
@8
@10
4
Barbell Row
3 Sets
8 Reps
@10
5
Bicep Curl (Barbell)
2 Sets
12 Reps
@10
6
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
7
Hammer Curl
1 Set
1 Set
20 Reps
20 Reps
@8
@10
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
@8
@9
@10
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
@8
@9
@10
3
Lunge (Dumbbell)
2 Sets
20 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
2 Sets
20 Reps
@9
5
Chinese Plank
2 Sets
3 mins
@8
6
Bear Hug
1 Set
4 mins
@8
Day 7
1
Walk
1 Set
20 mins
@6
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@9
@10
2
Dip (Weighted)
1 Set
1 Set
6 Reps
6 Reps
@9
@10
3
Chin-Up (Weighted)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@9
@10
4
Barbell Row
1 Set
1 Set
12 Reps
12 Reps
@9
@10
5
Military Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@9
@10
6
Chinese Lateral Elevations
2 Sets
15 Reps
@10
7
Skull Crusher
3 Sets
12 Reps
@10
8
Bicep Curl (Barbell)
2 Sets
10 Reps
@10
9
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
@10
2
Deadlift (Barbell)
3 Sets
6 Reps
@10
3
Lunge (Dumbbell)
2 Sets
20 Reps
@10
4
Deadlift (Deficit)
3 Sets
6 Reps
@10
5
Bulgarian Split Squat (Dumbbell)
2 Sets
20 Reps
@10
6
Chinese Plank
2 Sets
3 mins
@8
7
Bear Hug
1 Set
4 mins
@8
Day 3
1
Farmer's Walk (Weighted)
5 Sets
1 mins
@8
2
Wrist Curls
3 Sets
20 Reps
@8
3
Reverse Wrist Curl (Dumbbell)
3 Sets
20 Reps
@8
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
2
Bench Press (Paused)
2 Sets
10 Reps
@10
3
Dip (Weighted)
2 Sets
15 Reps
@10
4
Military Press (Barbell)
2 Sets
10 Reps
@10
5
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
12 Reps
@10
6
French Press
2 Sets
12 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
15 Reps
@10
8
Skull Crusher
2 Sets
12 Reps
@10
Day 5
1
Chin-Up (Weighted)
2 Sets
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
2
Pull-Up (Weighted)
4 Sets
15 Reps
@10
3
Bent Over Row (Barbell, Paused)
1 Set
1 Set
10 Reps
10 Reps
@8
@10
4
Barbell Row
3 Sets
8 Reps
@10
5
Bicep Curl (Barbell)
2 Sets
12 Reps
@10
6
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
7
Hammer Curl
1 Set
1 Set
20 Reps
20 Reps
@8
@10
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@8
@9
@10
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@8
@9
@10
3
Lunge (Dumbbell)
2 Sets
20 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
2 Sets
20 Reps
@9
5
Chinese Plank
2 Sets
3 mins
@8
6
Bear Hug
1 Set
4 mins
@8.5
Day 7
1
Walk
1 Set
20 mins
@6
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
2
Dip (Weighted)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
3
Chin-Up (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Barbell Row
1 Set
1 Set
12 Reps
12 Reps
@9
@10
5
Military Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
6
Chinese Lateral Elevations
2 Sets
15 Reps
@10
7
Skull Crusher
3 Sets
12 Reps
@10
8
Bicep Curl (Barbell)
2 Sets
10 Reps
@10
9
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
3
Lunge (Dumbbell)
2 Sets
20 Reps
@10
4
Deadlift (Deficit)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
5
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@9
@10
6
Chinese Plank
2 Sets
3 mins
@8
7
Bear Hug
1 Set
4 mins
@8
Day 3
1
Farmer's Walk (Weighted)
5 Sets
1 mins
@8
2
Wrist Curls
3 Sets
20 Reps
@8
3
Reverse Wrist Curl (Dumbbell)
3 Sets
20 Reps
@8
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
2
Bench Press (Paused)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
3
Dip (Weighted)
1 Set
1 Set
15 Reps
15 Reps
@9
@10
4
Military Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
5
Standing Behind Neck Shoulder Press (Barbell)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
6
French Press
1 Set
1 Set
12 Reps
12 Reps
@9
@10
7
Tricep Pushdown (Cable)
1 Set
1 Set
15 Reps
15 Reps
@9
@10
8
Skull Crusher
1 Set
1 Set
12 Reps
12 Reps
@9
@10
Day 5
1
Chin-Up (Weighted)
2 Sets
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
2
Pull-Up (Weighted)
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3
Bent Over Row (Barbell, Paused)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
4
Barbell Row
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
5
Bicep Curl (Barbell)
2 Sets
12 Reps
@10
6
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
7
Hammer Curl
1 Set
1 Set
20 Reps
20 Reps
@9
@10
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
3
Lunge (Dumbbell)
2 Sets
20 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
2 Sets
20 Reps
@9
5
Chinese Plank
2 Sets
3 mins
@8
6
Bear Hug
1 Set
4 mins
@8
Day 7
1
Walk
1 Set
20 mins
@6
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@8
@9
@10
2
Dip (Weighted)
1 Set
1 Set
7 Reps
7 Reps
@9
@10
3
Chin-Up (Weighted)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@8
@9
@10
4
Barbell Row
1 Set
1 Set
12 Reps
12 Reps
@9
@10
5
Military Press (Barbell)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@8
@9
@10
6
Chinese Lateral Elevations
1 Set
1 Set
15 Reps
15 Reps
@9
@10
7
Skull Crusher
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
8
Bicep Curl (Barbell)
2 Sets
10 Reps
@10
9
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@8
@9
@10
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@8
@9
@10
3
Lunge (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@9
@10
4
Deadlift (Deficit)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@8
@9
@10
5
Bulgarian Split Squat (Dumbbell)
2 Sets
20 Reps
@10
6
Chinese Plank
2 Sets
3 mins
@8
7
Bear Hug
1 Set
4 mins
@8
Day 3
1
Farmer's Walk (Weighted)
5 Sets
1 mins
@8
2
Wrist Curls
3 Sets
20 Reps
@8
3
Reverse Wrist Curl (Dumbbell)
3 Sets
20 Reps
@8
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
@8
@9
@10
2
Bench Press (Paused)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
3
Dip (Weighted)
1 Set
1 Set
15 Reps
15 Reps
@9
@10
4
Military Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
5
Standing Behind Neck Shoulder Press (Barbell)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
6
French Press
2 Sets
12 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
15 Reps
@10
8
Skull Crusher
2 Sets
12 Reps
@10
Day 5
1
Chin-Up (Weighted)
2 Sets
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
2
Pull-Up (Weighted)
4 Sets
15 Reps
@10
3
Bent Over Row (Barbell, Paused)
1 Set
1 Set
10 Reps
10 Reps
@8
@10
4
Barbell Row
3 Sets
8 Reps
@10
5
Bicep Curl (Barbell)
2 Sets
12 Reps
@10
6
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
7
Hammer Curl
1 Set
1 Set
20 Reps
20 Reps
@8
@10
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
@8
@9
@10
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
@8
@9
@10
3
Lunge (Dumbbell)
2 Sets
20 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
2 Sets
20 Reps
@9
5
Chinese Plank
2 Sets
3 mins
@8
6
Bear Hug
1 Set
4 mins
@8
Day 7
1
Walk
1 Set
20 mins
@6
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@9
@10
2
Dip (Weighted)
1 Set
1 Set
6 Reps
6 Reps
@9
@10
3
Chin-Up (Weighted)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@9
@10
4
Barbell Row
1 Set
1 Set
12 Reps
12 Reps
@9
@10
5
Military Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@9
@10
6
Chinese Lateral Elevations
2 Sets
15 Reps
@10
7
Skull Crusher
3 Sets
12 Reps
@10
8
Bicep Curl (Barbell)
2 Sets
10 Reps
@10
9
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
@10
2
Deadlift (Barbell)
3 Sets
6 Reps
@10
3
Lunge (Dumbbell)
2 Sets
20 Reps
@10
4
Deadlift (Deficit)
3 Sets
6 Reps
@10
5
Bulgarian Split Squat (Dumbbell)
2 Sets
20 Reps
@10
6
Chinese Plank
2 Sets
3 mins
@8
7
Bear Hug
1 Set
4 mins
@8
Day 3
1
Farmer's Walk (Weighted)
5 Sets
1 mins
@8
2
Wrist Curls
3 Sets
20 Reps
@8
3
Reverse Wrist Curl (Dumbbell)
3 Sets
20 Reps
@8
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
2
Bench Press (Paused)
2 Sets
10 Reps
@10
3
Dip (Weighted)
2 Sets
15 Reps
@10
4
Military Press (Barbell)
2 Sets
10 Reps
@10
5
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
12 Reps
@10
6
French Press
2 Sets
12 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
15 Reps
@10
8
Skull Crusher
2 Sets
12 Reps
@10
Day 5
1
Chin-Up (Weighted)
2 Sets
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
2
Pull-Up (Weighted)
4 Sets
15 Reps
@10
3
Bent Over Row (Barbell, Paused)
1 Set
1 Set
10 Reps
10 Reps
@8
@10
4
Barbell Row
3 Sets
8 Reps
@10
5
Bicep Curl (Barbell)
2 Sets
12 Reps
@10
6
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
7
Hammer Curl
1 Set
1 Set
20 Reps
20 Reps
@8
@10
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@8
@9
@10
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@8
@9
@10
3
Lunge (Dumbbell)
2 Sets
20 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
2 Sets
20 Reps
@9
5
Chinese Plank
2 Sets
3 mins
@8
6
Bear Hug
1 Set
4 mins
@8.5
Day 7
1
Walk
1 Set
20 mins
@6