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Medusa's Revenge
by E B.
1 athletes joined
Program Description
General fitness and muscle growth.
Program Overview
Level
Novice, Intermediate
Goal
Powerbuilding, Muscle & Sculpting, Powerlifting
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Mar 07, 2024 03:12
Last Edited
May 07, 2024 10:12
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Week 1
1 / 12 Weeks
Day 3
1
Overhead Press (Barbell)
2 Sets
10 Reps
@6
2
Push Up
1 Set
10 Reps
@6
3
Standing Behind Neck Shoulder Press (Barbell)
1 Set
10 Reps
@6
4
Lateral Raise (Dumbbell)
1 Set
12 Reps
@6
5
Bent Over Row (Dumbbell)
1 Set
12 Reps
@6
6
Seated Shoulder Press (Dumbbell)
1 Set
10 Reps
@6
7
Shrug (Dumbbell)
1 Set
12 Reps
@6
Day 4
1
Deadlift (Barbell)
2 Sets
10 Reps
@6
2
Romanian Deadlift (Barbell)
1 Set
10 Reps
@6
3
Good Morning
1 Set
10 Reps
@6
4
Bent Over Row (Barbell)
1 Set
10 Reps
@6
5
Chest Supported Row (Dumbbell)
1 Set
10 Reps
@6
6
Lat Pulldown (Close Grip)
1 Set
10 Reps
@6
7
Glute Bridge (Dumbbell)
1 Set
10 Reps
@6
8
Goblet Squat
1 Set
10 Reps
@6
Day 2
1
Hyperextension
2 Sets
15 Reps
@6
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@6
3
Squat (Barbell)
2 Sets
10 Reps
@6
4
Sumo Squat
1 Set
10 Reps
@6
5
Goblet Squat
1 Set
10 Reps
@6
6
Lunge (Dumbbell)
1 Set
10 Reps
@6
7
Glute Bridge (Barbell)
1 Set
12 Reps
@6
8
Sit Up
1 Set
15 Reps
@6
Day 1
1
Lat Pulldown
2 Sets
15 Reps
@6
2
Tricep Rope Push Down (Cable)
2 Sets
15 Reps
@6
3
Bench Press (Barbell)
2 Sets
10 Reps
@6
4
Bench Press (Wide Grip)
1 Set
10 Reps
@6
5
Incline Bench Press (Dumbbell)
1 Set
10 Reps
@6
6
Bent Over Row (Barbell)
1 Set
12 Reps
@6
7
Hammer Curl
1 Set
12 Reps
@6
Day 1
1
Lat Pulldown
2 Sets
15 Reps
@6
2
Tricep Rope Push Down (Cable)
2 Sets
15 Reps
@6
3
Bench Press (Barbell)
3 Sets
10 Reps
@6
4
Bench Press (Wide Grip)
2 Sets
10 Reps
@6
5
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@6
6
Bent Over Row (Barbell)
2 Sets
12 Reps
@6
7
Hammer Curl
2 Sets
12 Reps
@6
Day 2
1
Hyperextension
2 Sets
15 Reps
@6
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@6
3
Squat (Barbell)
3 Sets
10 Reps
@6
4
Sumo Squat
2 Sets
10 Reps
@6
5
Goblet Squat
2 Sets
10 Reps
@6
6
Lunge (Dumbbell)
2 Sets
10 Reps
@6
7
Glute Bridge (Barbell)
2 Sets
12 Reps
@6
8
Sit Up
2 Sets
15 Reps
@6
Day 3
1
Overhead Press (Barbell)
3 Sets
10 Reps
@6
2
Push Up
2 Sets
10 Reps
@6
3
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
10 Reps
@6
4
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@6
5
Bent Over Row (Dumbbell)
2 Sets
12 Reps
@6
6
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@6
7
Shrug (Dumbbell)
2 Sets
12 Reps
@6
Day 4
1
Deadlift (Barbell)
3 Sets
10 Reps
@6
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@6
3
Good Morning
2 Sets
10 Reps
@6
4
Bent Over Row (Barbell)
2 Sets
10 Reps
@6
5
Chest Supported Row (Dumbbell)
2 Sets
10 Reps
@6
6
Lat Pulldown (Close Grip)
2 Sets
10 Reps
@6
7
Glute Bridge (Dumbbell)
2 Sets
10 Reps
@6
8
Goblet Squat
2 Sets
10 Reps
@6
Day 1
1
Lat Pulldown
2 Sets
15 Reps
@6
2
Tricep Rope Push Down (Cable)
2 Sets
15 Reps
@6
3
Bench Press (Barbell)
4 Sets
10 Reps
@6
4
Bench Press (Wide Grip)
3 Sets
10 Reps
@6
5
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@6
6
Bent Over Row (Barbell)
3 Sets
12 Reps
@6
7
Hammer Curl
3 Sets
12 Reps
@6
Day 2
1
Hyperextension
2 Sets
15 Reps
@6
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@6
3
Squat (Barbell)
4 Sets
10 Reps
@6
4
Sumo Squat
3 Sets
10 Reps
@6
5
Goblet Squat
3 Sets
10 Reps
@6
6
Lunge (Dumbbell)
3 Sets
10 Reps
@6
7
Glute Bridge (Barbell)
3 Sets
12 Reps
@6
8
Sit Up
3 Sets
15 Reps
@6
Day 4
1
Deadlift (Barbell)
4 Sets
10 Reps
@6
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@6
3
Good Morning
3 Sets
10 Reps
@6
4
Bent Over Row (Barbell)
3 Sets
10 Reps
@6
5
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
@6
6
Lat Pulldown (Close Grip)
3 Sets
10 Reps
@6
7
Glute Bridge (Dumbbell)
3 Sets
10 Reps
@6
8
Goblet Squat
3 Sets
10 Reps
@6
Day 3
1
Overhead Press (Barbell)
4 Sets
10 Reps
@6
2
Push Up
3 Sets
10 Reps
@6
3
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
10 Reps
@6
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@6
5
Bent Over Row (Dumbbell)
3 Sets
12 Reps
@6
6
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@6
7
Shrug (Dumbbell)
3 Sets
12 Reps
@6
Day 1
1
Lat Pulldown
2 Sets
15 Reps
@6
2
Tricep Rope Push Down (Cable)
2 Sets
15 Reps
@6
3
Bench Press (Barbell)
2 Sets
8 Reps
@7
4
Bench Press (Wide Grip)
1 Set
8 Reps
@7
5
Incline Bench Press (Dumbbell)
1 Set
8 Reps
@7
6
Bent Over Row (Barbell)
1 Set
12 Reps
@7
7
Hammer Curl
1 Set
12 Reps
@7
Day 2
1
Hyperextension
2 Sets
15 Reps
@6
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@6
3
Squat (Barbell)
2 Sets
8 Reps
@7
4
Sumo Squat
1 Set
8 Reps
@7
5
Goblet Squat
1 Set
8 Reps
@7
6
Lunge (Dumbbell)
1 Set
10 Reps
@7
7
Glute Bridge (Barbell)
1 Set
12 Reps
@7
8
Sit Up
1 Set
15 Reps
@7
Day 3
1
Overhead Press (Barbell)
2 Sets
8 Reps
@7
2
Push Up
1 Set
8 Reps
@6
3
Standing Behind Neck Shoulder Press (Barbell)
1 Set
8 Reps
@7
4
Lateral Raise (Dumbbell)
1 Set
12 Reps
@7
5
Bent Over Row (Dumbbell)
1 Set
12 Reps
@7
6
Seated Shoulder Press (Dumbbell)
1 Set
10 Reps
@7
7
Shrug (Dumbbell)
1 Set
12 Reps
@7
Day 4
1
Deadlift (Barbell)
2 Sets
8 Reps
@7
2
Romanian Deadlift (Barbell)
1 Set
8 Reps
@7
3
Good Morning
1 Set
8 Reps
@7
4
Bent Over Row (Barbell)
1 Set
8 Reps
@7
5
Chest Supported Row (Dumbbell)
1 Set
10 Reps
@7
6
Lat Pulldown (Close Grip)
1 Set
10 Reps
@7
7
Glute Bridge (Dumbbell)
2 Sets
10 Reps
@7
8
Goblet Squat
2 Sets
10 Reps
@7
Day 1
1
Lat Pulldown
2 Sets
15 Reps
@6
2
Tricep Rope Push Down (Cable)
2 Sets
15 Reps
@6
3
Bench Press (Barbell)
3 Sets
8 Reps
@7
4
Bench Press (Wide Grip)
2 Sets
8 Reps
@7
5
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
@7
6
Bent Over Row (Barbell)
2 Sets
12 Reps
@7
7
Hammer Curl
2 Sets
12 Reps
@7
Day 2
1
Hyperextension
2 Sets
15 Reps
@6
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@6
3
Squat (Barbell)
3 Sets
8 Reps
@7
4
Sumo Squat
2 Sets
8 Reps
@7
5
Goblet Squat
2 Sets
8 Reps
@7
6
Lunge (Dumbbell)
2 Sets
10 Reps
@7
7
Glute Bridge (Barbell)
2 Sets
12 Reps
@7
8
Sit Up
2 Sets
15 Reps
@7
Day 3
1
Overhead Press (Barbell)
3 Sets
8 Reps
@7
2
Push Up
2 Sets
8 Reps
@6
3
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
8 Reps
@7
4
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@7
5
Bent Over Row (Dumbbell)
2 Sets
12 Reps
@7
6
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@7
7
Shrug (Dumbbell)
2 Sets
12 Reps
@7
Day 4
1
Deadlift (Barbell)
3 Sets
8 Reps
@7
2
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@7
3
Good Morning
2 Sets
8 Reps
@7
4
Bent Over Row (Barbell)
2 Sets
8 Reps
@7
5
Chest Supported Row (Dumbbell)
2 Sets
10 Reps
@7
6
Lat Pulldown (Close Grip)
2 Sets
10 Reps
@7
7
Glute Bridge (Dumbbell)
3 Sets
10 Reps
@7
8
Goblet Squat
3 Sets
10 Reps
@7
Day 1
1
Lat Pulldown
2 Sets
15 Reps
@6
2
Tricep Rope Push Down (Cable)
2 Sets
15 Reps
@6
3
Bench Press (Barbell)
4 Sets
8 Reps
@7
4
Bench Press (Wide Grip)
3 Sets
8 Reps
@7
5
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
6
Bent Over Row (Barbell)
3 Sets
12 Reps
@7
7
Hammer Curl
3 Sets
12 Reps
@7
Day 2
1
Hyperextension
2 Sets
15 Reps
@6
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@6
3
Squat (Barbell)
4 Sets
8 Reps
@7
4
Sumo Squat
3 Sets
8 Reps
@7
5
Goblet Squat
3 Sets
8 Reps
@7
6
Lunge (Dumbbell)
3 Sets
10 Reps
@7
7
Glute Bridge (Barbell)
3 Sets
12 Reps
@7
8
Sit Up
3 Sets
15 Reps
@7
Day 3
1
Overhead Press (Barbell)
4 Sets
8 Reps
@7
2
Push Up
3 Sets
8 Reps
@6
3
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
5
Bent Over Row (Dumbbell)
3 Sets
12 Reps
@7
6
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7
7
Shrug (Dumbbell)
3 Sets
12 Reps
@7
Day 4
1
Deadlift (Barbell)
4 Sets
8 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
3
Good Morning
3 Sets
8 Reps
@7
4
Bent Over Row (Barbell)
3 Sets
8 Reps
@7
5
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
@7
6
Lat Pulldown (Close Grip)
3 Sets
10 Reps
@7
7
Glute Bridge (Dumbbell)
4 Sets
10 Reps
@7
8
Goblet Squat
4 Sets
10 Reps
@7
Day 1
1
Lat Pulldown
2 Sets
15 Reps
@6
2
Tricep Rope Push Down (Cable)
2 Sets
15 Reps
@6
3
Bench Press (Paused)
2 Sets
6 Reps
@8
4
Bench Press (Wide Grip)
1 Set
6 Reps
@8
5
Incline Bench Press (Barbell)
1 Set
6 Reps
@8
6
T-Bar Row
1 Set
10 Reps
@8
7
Bicep Curl (Dumbbell)
1 Set
10 Reps
@8
8
Skull Crusher
1 Set
10 Reps
@8
Day 2
1
Hyperextension
2 Sets
15 Reps
@6
2
Hamstring Curl
2 Sets
15 Reps
@6
3
Squat (Paused)
2 Sets
6 Reps
@8
4
Sumo Squat
1 Set
6 Reps
@8
5
Box Squat (Barbell)
1 Set
6 Reps
@8
6
Bulgarian Split Squat (Dumbbell)
1 Set
6 Reps
@8
7
Glute Bridge (Barbell)
1 Set
12 Reps
@8
8
Russian Twist (Dumbbell)
1 Set
15 Reps
@8
Day 3
1
Overhead Press (Barbell)
2 Sets
6 Reps
@8
2
Push Up
1 Set
10 Reps
@6
3
Push Press (Barbell)
1 Set
6 Reps
@8
4
Lateral Raise (Dumbbell)
1 Set
12 Reps
@8
5
Kroc Row
1 Set
10 Reps
@8
6
Seated Shoulder Press (Dumbbell)
1 Set
10 Reps
@8
7
Shrug (Barbell)
1 Set
10 Reps
@8
8
Rear Delt Fly (Dumbbell)
1 Set
10 Reps
@8
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@7
2
Deadlift (Barbell)
2 Sets
6 Reps
@8
3
Sumo Deadlift (Barbell)
1 Set
6 Reps
@8
4
Trap Bar Deadlift
1 Set
6 Reps
@8
5
Pendlay Row
1 Set
8 Reps
@7
6
Chest Supported Row (Dumbbell)
1 Set
10 Reps
@7
7
Glute Bridge (Dumbbell)
2 Sets
12 Reps
@8
8
Goblet Squat
2 Sets
12 Reps
@8
Day 1
1
Lat Pulldown
2 Sets
15 Reps
@6
2
Tricep Rope Push Down (Cable)
2 Sets
15 Reps
@6
3
Bench Press (Paused)
3 Sets
6 Reps
@8
4
Bench Press (Wide Grip)
2 Sets
6 Reps
@8
5
Incline Bench Press (Barbell)
2 Sets
6 Reps
@8
6
T-Bar Row
2 Sets
10 Reps
@8
7
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@8
8
Skull Crusher
2 Sets
10 Reps
@8
Day 2
1
Hyperextension
2 Sets
15 Reps
@6
2
Hamstring Curl
2 Sets
15 Reps
@6
3
Squat (Paused)
3 Sets
6 Reps
@8
4
Sumo Squat
2 Sets
6 Reps
@8
5
Box Squat (Barbell)
2 Sets
6 Reps
@8
6
Bulgarian Split Squat (Dumbbell)
2 Sets
6 Reps
@8
7
Glute Bridge (Barbell)
2 Sets
12 Reps
@8
8
Russian Twist (Dumbbell)
2 Sets
15 Reps
@8
Day 3
1
Overhead Press (Barbell)
3 Sets
6 Reps
@8
2
Push Up
2 Sets
10 Reps
@6
3
Push Press (Barbell)
2 Sets
6 Reps
@8
4
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@8
5
Kroc Row
2 Sets
10 Reps
@8
6
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@8
7
Shrug (Barbell)
2 Sets
10 Reps
@8
8
Rear Delt Fly (Dumbbell)
2 Sets
10 Reps
@8
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
2
Deadlift (Barbell)
3 Sets
6 Reps
@8
3
Sumo Deadlift (Barbell)
2 Sets
6 Reps
@8
4
Trap Bar Deadlift
2 Sets
6 Reps
@8
5
Pendlay Row
2 Sets
8 Reps
@7
6
Chest Supported Row (Dumbbell)
2 Sets
10 Reps
@7
7
Glute Bridge (Dumbbell)
4 Sets
12 Reps
@8
8
Goblet Squat
4 Sets
12 Reps
@8
Day 1
1
Lat Pulldown
2 Sets
15 Reps
@6
2
Tricep Rope Push Down (Cable)
2 Sets
15 Reps
@6
3
Bench Press (Paused)
4 Sets
6 Reps
@8
4
Bench Press (Wide Grip)
3 Sets
6 Reps
@8
5
Incline Bench Press (Barbell)
3 Sets
6 Reps
@8
6
T-Bar Row
3 Sets
10 Reps
@8
7
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
8
Skull Crusher
3 Sets
10 Reps
@8
Day 2
1
Hyperextension
2 Sets
15 Reps
@6
2
Hamstring Curl
2 Sets
15 Reps
@6
3
Squat (Paused)
4 Sets
6 Reps
@8
4
Sumo Squat
3 Sets
6 Reps
@8
5
Box Squat (Barbell)
3 Sets
6 Reps
@8
6
Bulgarian Split Squat (Dumbbell)
3 Sets
6 Reps
@8
7
Glute Bridge (Barbell)
3 Sets
12 Reps
@8
8
Russian Twist (Dumbbell)
3 Sets
15 Reps
@8
Day 3
1
Overhead Press (Barbell)
4 Sets
6 Reps
@8
2
Push Up
3 Sets
10 Reps
@6
3
Push Press (Barbell)
3 Sets
6 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
5
Kroc Row
3 Sets
10 Reps
@8
6
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
7
Shrug (Barbell)
3 Sets
10 Reps
@8
8
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@8
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
2
Deadlift (Barbell)
3 Sets
6 Reps
@8
3
Sumo Deadlift (Barbell)
2 Sets
6 Reps
@8
4
Trap Bar Deadlift
2 Sets
6 Reps
@8
5
Pendlay Row
2 Sets
8 Reps
@7
6
Chest Supported Row (Dumbbell)
2 Sets
10 Reps
@7
7
Glute Bridge (Dumbbell)
4 Sets
12 Reps
@8
8
Goblet Squat
4 Sets
12 Reps
@8
Day 1
1
Lat Pulldown
2 Sets
15 Reps
@6
2
Tricep Rope Push Down (Cable)
2 Sets
15 Reps
@6
3
Bench Press (Paused)
2 Sets
4 Reps
@9
4
Bench Press (Wide Grip)
1 Set
4 Reps
@9
5
Incline Bench Press (Barbell)
1 Set
4 Reps
@9
6
T-Bar Row
1 Set
10 Reps
@8
7
Bicep Curl (Dumbbell)
1 Set
10 Reps
@8
8
Skull Crusher
1 Set
10 Reps
@8
Day 2
1
Hyperextension
2 Sets
15 Reps
@6
2
Hamstring Curl
2 Sets
15 Reps
@6
3
Squat (Paused)
2 Sets
4 Reps
@9
4
Sumo Squat
1 Set
4 Reps
@9
5
Box Squat (Barbell)
1 Set
4 Reps
@9
6
Bulgarian Split Squat (Dumbbell)
1 Set
8 Reps
@7
7
Glute Bridge (Barbell)
1 Set
12 Reps
@8
8
Russian Twist (Dumbbell)
1 Set
15 Reps
@8
Day 3
1
Overhead Press (Barbell)
2 Sets
4 Reps
@9
2
Push Up
1 Set
10 Reps
@6
3
Push Press (Barbell)
1 Set
4 Reps
@9
4
Lateral Raise (Dumbbell)
1 Set
12 Reps
@8
5
Kroc Row
1 Set
10 Reps
@8
6
Seated Shoulder Press (Dumbbell)
1 Set
10 Reps
@8
7
Shrug (Barbell)
1 Set
10 Reps
@8
8
Rear Delt Fly (Dumbbell)
1 Set
10 Reps
@8
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@7
2
Deadlift (Barbell)
2 Sets
4 Reps
@9
3
Sumo Deadlift (Barbell)
1 Set
4 Reps
@9
4
Trap Bar Deadlift
1 Set
4 Reps
@9
5
Pendlay Row
1 Set
8 Reps
@7
6
Chest Supported Row (Dumbbell)
1 Set
10 Reps
@7
7
Glute Bridge (Dumbbell)
2 Sets
12 Reps
@8
8
Goblet Squat
2 Sets
12 Reps
@8
Day 1
1
Lat Pulldown
2 Sets
15 Reps
@6
2
Tricep Rope Push Down (Cable)
2 Sets
15 Reps
@6
3
Bench Press (Paused)
3 Sets
4 Reps
@9
4
Bench Press (Wide Grip)
2 Sets
4 Reps
@9
5
Incline Bench Press (Barbell)
2 Sets
4 Reps
@9
6
T-Bar Row
2 Sets
10 Reps
@8
7
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@8
8
Skull Crusher
2 Sets
10 Reps
@8
Day 2
1
Hyperextension
2 Sets
15 Reps
@6
2
Hamstring Curl
2 Sets
15 Reps
@6
3
Squat (Paused)
3 Sets
4 Reps
@9
4
Sumo Squat
2 Sets
4 Reps
@9
5
Box Squat (Barbell)
2 Sets
4 Reps
@9
6
Bulgarian Split Squat (Dumbbell)
2 Sets
8 Reps
@7
7
Glute Bridge (Barbell)
2 Sets
12 Reps
@8
8
Russian Twist (Dumbbell)
2 Sets
15 Reps
@8
Day 3
1
Overhead Press (Barbell)
3 Sets
4 Reps
@9
2
Push Up
2 Sets
10 Reps
@6
3
Push Press (Barbell)
2 Sets
4 Reps
@9
4
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@8
5
Kroc Row
2 Sets
10 Reps
@8
6
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@8
7
Shrug (Barbell)
2 Sets
10 Reps
@8
8
Rear Delt Fly (Dumbbell)
2 Sets
10 Reps
@8
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@7
2
Deadlift (Barbell)
3 Sets
4 Reps
@9
3
Sumo Deadlift (Barbell)
2 Sets
4 Reps
@9
4
Trap Bar Deadlift
2 Sets
4 Reps
@9
5
Pendlay Row
2 Sets
8 Reps
@7
6
Chest Supported Row (Dumbbell)
2 Sets
10 Reps
@7
7
Glute Bridge (Dumbbell)
3 Sets
12 Reps
@8
8
Goblet Squat
3 Sets
12 Reps
@8
Day 1
1
Lat Pulldown
2 Sets
15 Reps
@6
2
Tricep Rope Push Down (Cable)
2 Sets
15 Reps
@6
3
Bench Press (Paused)
4 Sets
4 Reps
@9
4
Bench Press (Wide Grip)
3 Sets
4 Reps
@9
5
Incline Bench Press (Barbell)
3 Sets
4 Reps
@9
6
T-Bar Row
3 Sets
10 Reps
@8
7
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
8
Skull Crusher
3 Sets
10 Reps
@8
Day 2
1
Hyperextension
2 Sets
15 Reps
@6
2
Hamstring Curl
2 Sets
15 Reps
@6
3
Squat (Paused)
4 Sets
4 Reps
@9
4
Sumo Squat
3 Sets
4 Reps
@9
5
Box Squat (Barbell)
3 Sets
4 Reps
@9
6
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@7
7
Glute Bridge (Barbell)
3 Sets
12 Reps
@8
8
Russian Twist (Dumbbell)
3 Sets
15 Reps
@8
Day 3
1
Overhead Press (Barbell)
4 Sets
4 Reps
@9
2
Push Up
3 Sets
10 Reps
@6
3
Push Press (Barbell)
3 Sets
4 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
5
Kroc Row
3 Sets
10 Reps
@8
6
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
7
Shrug (Barbell)
3 Sets
10 Reps
@8
8
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@8
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@7
2
Deadlift (Barbell)
4 Sets
4 Reps
@9
3
Sumo Deadlift (Barbell)
3 Sets
4 Reps
@9
4
Trap Bar Deadlift
3 Sets
4 Reps
@9
5
Pendlay Row
3 Sets
8 Reps
@7
6
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
@7
7
Glute Bridge (Dumbbell)
4 Sets
12 Reps
@8
8
Goblet Squat
4 Sets
12 Reps
@8