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Meliodas x Greek God
by trenbolonesandwich
Program Description
Becoming nothing shy of great
Program Overview
Level
Novice, Beginner
Goal
Muscle & Sculpting, Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
May 19, 2024 01:00
Last Edited
May 21, 2024 11:52
down_app
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-12 Reps
@10
2
Chest Fly (Cable)
3 Sets
6-12 Reps
@10
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
@10
6
One Arm Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
8-12 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@10
3
Face Pull
3 Sets
8-12 Reps
@10
4
Seated Row (Machine)
3 Sets
6-10 Reps
@10
5
Lying Rear Lateral Raise
3 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
7
Spider Curl
3 Sets
8-10 Reps
@10
8
Hammer Curl
2 Sets
6-10 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
60%
70%
80%
2
Seated Calf Raise
2 Sets
AMRAP
@10
3
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
3-5 Reps
75%
80%
90%
4
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@10
5
Leg Extension
3 Sets
6-10 Reps
@10
6
Leg Curl
3 Sets
6-12 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6-12 Reps
@10
2
Chest Fly (Cable)
3 Sets
6-12 Reps
@10
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
@10
6
One Arm Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
Day 5
1
Lat Pulldown
3 Sets
8-12 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@10
3
Face Pull
3 Sets
8-12 Reps
@10
4
Seated Row (Machine)
3 Sets
6-10 Reps
@10
5
Lying Rear Lateral Raise
3 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
7
Spider Curl
3 Sets
8-10 Reps
@10
8
Hammer Curl
2 Sets
6-10 Reps
@10
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
60%
70%
80%
2
Seated Calf Raise
2 Sets
AMRAP
@10
3
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
3-5 Reps
75%
80%
90%
4
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@10
5
Leg Extension
3 Sets
6-10 Reps
@10
6
Leg Curl
3 Sets
6-12 Reps
@10
Day 7
1
Rest
1 Set
1440 mins
100%
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-12 Reps
@10
2
Chest Fly (Cable)
3 Sets
6-12 Reps
@10
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
@10
6
One Arm Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
8-12 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@10
3
Face Pull
3 Sets
8-12 Reps
@10
4
Seated Row (Machine)
3 Sets
6-10 Reps
@10
5
Lying Rear Lateral Raise
3 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
7
Spider Curl
3 Sets
8-10 Reps
@10
8
Hammer Curl
2 Sets
6-10 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
60%
70%
80%
2
Seated Calf Raise
2 Sets
AMRAP
@10
3
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
3-5 Reps
75%
80%
90%
4
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@10
5
Leg Extension
3 Sets
6-10 Reps
@10
6
Leg Curl
3 Sets
6-12 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6-12 Reps
@10
2
Chest Fly (Cable)
3 Sets
6-12 Reps
@10
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
@10
6
One Arm Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
Day 5
1
Lat Pulldown
3 Sets
8-12 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@10
3
Face Pull
3 Sets
8-12 Reps
@10
4
Seated Row (Machine)
3 Sets
6-10 Reps
@10
5
Lying Rear Lateral Raise
3 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
7
Spider Curl
3 Sets
8-10 Reps
@10
8
Hammer Curl
2 Sets
6-10 Reps
@10
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
60%
70%
80%
2
Seated Calf Raise
2 Sets
AMRAP
@10
3
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
3-5 Reps
75%
80%
90%
4
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@10
5
Leg Extension
3 Sets
6-10 Reps
@10
6
Leg Curl
3 Sets
6-12 Reps
@10
Day 7
1
Rest
1 Set
1440 mins
100%
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-12 Reps
@10
2
Chest Fly (Cable)
3 Sets
6-12 Reps
@10
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
@10
6
One Arm Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
8-12 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@10
3
Face Pull
3 Sets
8-12 Reps
@10
4
Seated Row (Machine)
3 Sets
6-10 Reps
@10
5
Lying Rear Lateral Raise
3 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
7
Spider Curl
3 Sets
8-10 Reps
@10
8
Hammer Curl
2 Sets
6-10 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
60%
70%
80%
2
Seated Calf Raise
2 Sets
AMRAP
@10
3
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
3-5 Reps
75%
80%
90%
4
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@10
5
Leg Extension
3 Sets
6-10 Reps
@10
6
Leg Curl
3 Sets
6-12 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6-12 Reps
@10
2
Chest Fly (Cable)
3 Sets
6-12 Reps
@10
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
@10
6
One Arm Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
Day 5
1
Lat Pulldown
3 Sets
8-12 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@10
3
Face Pull
3 Sets
8-12 Reps
@10
4
Seated Row (Machine)
3 Sets
6-10 Reps
@10
5
Lying Rear Lateral Raise
3 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
7
Spider Curl
3 Sets
8-10 Reps
@10
8
Hammer Curl
2 Sets
6-10 Reps
@10
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
60%
70%
80%
2
Seated Calf Raise
2 Sets
AMRAP
@10
3
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
3-5 Reps
75%
80%
90%
4
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@10
5
Leg Extension
3 Sets
6-10 Reps
@10
6
Leg Curl
3 Sets
6-12 Reps
@10
Day 7
1
Rest
1 Set
1440 mins
100%
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-12 Reps
@10
2
Chest Fly (Cable)
3 Sets
6-12 Reps
@10
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
@10
6
One Arm Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
8-12 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@10
3
Face Pull
3 Sets
8-12 Reps
@10
4
Seated Row (Machine)
3 Sets
6-10 Reps
@10
5
Lying Rear Lateral Raise
3 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
7
Spider Curl
3 Sets
8-10 Reps
@10
8
Hammer Curl
2 Sets
6-10 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
60%
70%
80%
2
Seated Calf Raise
2 Sets
AMRAP
@10
3
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
3-5 Reps
75%
80%
90%
4
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@10
5
Leg Extension
3 Sets
6-10 Reps
@10
6
Leg Curl
3 Sets
6-12 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6-12 Reps
@10
2
Chest Fly (Cable)
3 Sets
6-12 Reps
@10
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
@10
6
One Arm Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
Day 5
1
Lat Pulldown
3 Sets
8-12 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@10
3
Face Pull
3 Sets
8-12 Reps
@10
4
Seated Row (Machine)
3 Sets
6-10 Reps
@10
5
Lying Rear Lateral Raise
3 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
7
Spider Curl
3 Sets
8-10 Reps
@10
8
Hammer Curl
2 Sets
6-10 Reps
@10
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
60%
70%
80%
2
Seated Calf Raise
2 Sets
AMRAP
@10
3
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
3-5 Reps
75%
80%
90%
4
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@10
5
Leg Extension
3 Sets
6-10 Reps
@10
6
Leg Curl
3 Sets
6-12 Reps
@10
Day 7
1
Rest
1 Set
1440 mins
100%
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-12 Reps
@10
2
Chest Fly (Cable)
3 Sets
6-12 Reps
@10
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
@10
6
One Arm Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
8-12 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@10
3
Face Pull
3 Sets
8-12 Reps
@10
4
Seated Row (Machine)
3 Sets
6-10 Reps
@10
5
Lying Rear Lateral Raise
3 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
7
Spider Curl
3 Sets
8-10 Reps
@10
8
Hammer Curl
2 Sets
6-10 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
60%
70%
80%
2
Seated Calf Raise
2 Sets
AMRAP
@10
3
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
3-5 Reps
75%
80%
90%
4
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@10
5
Leg Extension
3 Sets
6-10 Reps
@10
6
Leg Curl
3 Sets
6-12 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6-12 Reps
@10
2
Chest Fly (Cable)
3 Sets
6-12 Reps
@10
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
@10
6
One Arm Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
Day 5
1
Lat Pulldown
3 Sets
8-12 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@10
3
Face Pull
3 Sets
8-12 Reps
@10
4
Seated Row (Machine)
3 Sets
6-10 Reps
@10
5
Lying Rear Lateral Raise
3 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
7
Spider Curl
3 Sets
8-10 Reps
@10
8
Hammer Curl
2 Sets
6-10 Reps
@10
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
60%
70%
80%
2
Seated Calf Raise
2 Sets
AMRAP
@10
3
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
3-5 Reps
75%
80%
90%
4
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@10
5
Leg Extension
3 Sets
6-10 Reps
@10
6
Leg Curl
3 Sets
6-12 Reps
@10
Day 7
1
Rest
1 Set
1440 mins
100%
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-12 Reps
@10
2
Chest Fly (Cable)
3 Sets
6-12 Reps
@10
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
@10
6
One Arm Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
8-12 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@10
3
Face Pull
3 Sets
8-12 Reps
@10
4
Seated Row (Machine)
3 Sets
6-10 Reps
@10
5
Lying Rear Lateral Raise
3 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
7
Spider Curl
3 Sets
8-10 Reps
@10
8
Hammer Curl
2 Sets
6-10 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
60%
70%
80%
2
Seated Calf Raise
2 Sets
AMRAP
@10
3
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
3-5 Reps
75%
80%
90%
4
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@10
5
Leg Extension
3 Sets
6-10 Reps
@10
6
Leg Curl
3 Sets
6-12 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6-12 Reps
@10
2
Chest Fly (Cable)
3 Sets
6-12 Reps
@10
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
@10
6
One Arm Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
Day 5
1
Lat Pulldown
3 Sets
8-12 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@10
3
Face Pull
3 Sets
8-12 Reps
@10
4
Seated Row (Machine)
3 Sets
6-10 Reps
@10
5
Lying Rear Lateral Raise
3 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
7
Spider Curl
3 Sets
8-10 Reps
@10
8
Hammer Curl
2 Sets
6-10 Reps
@10
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
60%
70%
80%
2
Seated Calf Raise
2 Sets
AMRAP
@10
3
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
3-5 Reps
75%
80%
90%
4
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@10
5
Leg Extension
3 Sets
6-10 Reps
@10
6
Leg Curl
3 Sets
6-12 Reps
@10
Day 7
1
Rest
1 Set
1440 mins
100%
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-12 Reps
@10
2
Chest Fly (Cable)
3 Sets
6-12 Reps
@10
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
@10
6
One Arm Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
8-12 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@10
3
Face Pull
3 Sets
8-12 Reps
@10
4
Seated Row (Machine)
3 Sets
6-10 Reps
@10
5
Lying Rear Lateral Raise
3 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
7
Spider Curl
3 Sets
8-10 Reps
@10
8
Hammer Curl
2 Sets
6-10 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
60%
70%
80%
2
Seated Calf Raise
2 Sets
AMRAP
@10
3
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
3-5 Reps
75%
80%
90%
4
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@10
5
Leg Extension
3 Sets
6-10 Reps
@10
6
Leg Curl
3 Sets
6-12 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6-12 Reps
@10
2
Chest Fly (Cable)
3 Sets
6-12 Reps
@10
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
@10
6
One Arm Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
Day 5
1
Lat Pulldown
3 Sets
8-12 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@10
3
Face Pull
3 Sets
8-12 Reps
@10
4
Seated Row (Machine)
3 Sets
6-10 Reps
@10
5
Lying Rear Lateral Raise
3 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
7
Spider Curl
3 Sets
8-10 Reps
@10
8
Hammer Curl
2 Sets
6-10 Reps
@10
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
60%
70%
80%
2
Seated Calf Raise
2 Sets
AMRAP
@10
3
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
3-5 Reps
75%
80%
90%
4
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@10
5
Leg Extension
3 Sets
6-10 Reps
@10
6
Leg Curl
3 Sets
6-12 Reps
@10
Day 7
1
Rest
1 Set
1440 mins
100%
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-12 Reps
@10
2
Chest Fly (Cable)
3 Sets
6-12 Reps
@10
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
@10
6
One Arm Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
8-12 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@10
3
Face Pull
3 Sets
8-12 Reps
@10
4
Seated Row (Machine)
3 Sets
6-10 Reps
@10
5
Lying Rear Lateral Raise
3 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
7
Spider Curl
3 Sets
8-10 Reps
@10
8
Hammer Curl
2 Sets
6-10 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
60%
70%
80%
2
Seated Calf Raise
2 Sets
AMRAP
@10
3
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
3-5 Reps
75%
80%
90%
4
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@10
5
Leg Extension
3 Sets
6-10 Reps
@10
6
Leg Curl
3 Sets
6-12 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6-12 Reps
@10
2
Chest Fly (Cable)
3 Sets
6-12 Reps
@10
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
@10
6
One Arm Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
Day 5
1
Lat Pulldown
3 Sets
8-12 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@10
3
Face Pull
3 Sets
8-12 Reps
@10
4
Seated Row (Machine)
3 Sets
6-10 Reps
@10
5
Lying Rear Lateral Raise
3 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
7
Spider Curl
3 Sets
8-10 Reps
@10
8
Hammer Curl
2 Sets
6-10 Reps
@10
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
60%
70%
80%
2
Seated Calf Raise
2 Sets
AMRAP
@10
3
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
3-5 Reps
75%
80%
90%
4
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@10
5
Leg Extension
3 Sets
6-10 Reps
@10
6
Leg Curl
3 Sets
6-12 Reps
@10
Day 7
1
Rest
1 Set
1440 mins
100%
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-12 Reps
@10
2
Chest Fly (Cable)
3 Sets
6-12 Reps
@10
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
@10
6
One Arm Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
8-12 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@10
3
Face Pull
3 Sets
8-12 Reps
@10
4
Seated Row (Machine)
3 Sets
6-10 Reps
@10
5
Lying Rear Lateral Raise
3 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
7
Spider Curl
3 Sets
8-10 Reps
@10
8
Hammer Curl
2 Sets
6-10 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
60%
70%
80%
2
Seated Calf Raise
2 Sets
AMRAP
@10
3
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
3-5 Reps
75%
80%
90%
4
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@10
5
Leg Extension
3 Sets
6-10 Reps
@10
6
Leg Curl
3 Sets
6-12 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6-12 Reps
@10
2
Chest Fly (Cable)
3 Sets
6-12 Reps
@10
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
@10
6
One Arm Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
Day 5
1
Lat Pulldown
3 Sets
8-12 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@10
3
Face Pull
3 Sets
8-12 Reps
@10
4
Seated Row (Machine)
3 Sets
6-10 Reps
@10
5
Lying Rear Lateral Raise
3 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
7
Spider Curl
3 Sets
8-10 Reps
@10
8
Hammer Curl
2 Sets
6-10 Reps
@10
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
60%
70%
80%
2
Seated Calf Raise
2 Sets
AMRAP
@10
3
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
3-5 Reps
75%
80%
90%
4
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@10
5
Leg Extension
3 Sets
6-10 Reps
@10
6
Leg Curl
3 Sets
6-12 Reps
@10
Day 7
1
Rest
1 Set
1440 mins
100%
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-12 Reps
@10
2
Chest Fly (Cable)
3 Sets
6-12 Reps
@10
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
@10
6
One Arm Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
8-12 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@10
3
Face Pull
3 Sets
8-12 Reps
@10
4
Seated Row (Machine)
3 Sets
6-10 Reps
@10
5
Lying Rear Lateral Raise
3 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
7
Spider Curl
3 Sets
8-10 Reps
@10
8
Hammer Curl
2 Sets
6-10 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
60%
70%
80%
2
Seated Calf Raise
2 Sets
AMRAP
@10
3
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
3-5 Reps
75%
80%
90%
4
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@10
5
Leg Extension
3 Sets
6-10 Reps
@10
6
Leg Curl
3 Sets
6-12 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6-12 Reps
@10
2
Chest Fly (Cable)
3 Sets
6-12 Reps
@10
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
@10
6
One Arm Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
Day 5
1
Lat Pulldown
3 Sets
8-12 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@10
3
Face Pull
3 Sets
8-12 Reps
@10
4
Seated Row (Machine)
3 Sets
6-10 Reps
@10
5
Lying Rear Lateral Raise
3 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
7
Spider Curl
3 Sets
8-10 Reps
@10
8
Hammer Curl
2 Sets
6-10 Reps
@10
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
60%
70%
80%
2
Seated Calf Raise
2 Sets
AMRAP
@10
3
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
3-5 Reps
75%
80%
90%
4
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@10
5
Leg Extension
3 Sets
6-10 Reps
@10
6
Leg Curl
3 Sets
6-12 Reps
@10
Day 7
1
Rest
1 Set
1440 mins
100%
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-12 Reps
@10
2
Chest Fly (Cable)
3 Sets
6-12 Reps
@10
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
@10
6
One Arm Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
8-12 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@10
3
Face Pull
3 Sets
8-12 Reps
@10
4
Seated Row (Machine)
3 Sets
6-10 Reps
@10
5
Lying Rear Lateral Raise
3 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
7
Spider Curl
3 Sets
8-10 Reps
@10
8
Hammer Curl
2 Sets
6-10 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
60%
70%
80%
2
Seated Calf Raise
2 Sets
AMRAP
@10
3
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
3-5 Reps
75%
80%
90%
4
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@10
5
Leg Extension
3 Sets
6-10 Reps
@10
6
Leg Curl
3 Sets
6-12 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6-12 Reps
@10
2
Chest Fly (Cable)
3 Sets
6-12 Reps
@10
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
@10
6
One Arm Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
Day 5
1
Lat Pulldown
3 Sets
8-12 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@10
3
Face Pull
3 Sets
8-12 Reps
@10
4
Seated Row (Machine)
3 Sets
6-10 Reps
@10
5
Lying Rear Lateral Raise
3 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
7
Spider Curl
3 Sets
8-10 Reps
@10
8
Hammer Curl
2 Sets
6-10 Reps
@10
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
60%
70%
80%
2
Seated Calf Raise
2 Sets
AMRAP
@10
3
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
3-5 Reps
75%
80%
90%
4
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@10
5
Leg Extension
3 Sets
6-10 Reps
@10
6
Leg Curl
3 Sets
6-12 Reps
@10
Day 7
1
Rest
1 Set
1440 mins
100%
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-12 Reps
@10
2
Chest Fly (Cable)
3 Sets
6-12 Reps
@10
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
@10
6
One Arm Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
8-12 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@10
3
Face Pull
3 Sets
8-12 Reps
@10
4
Seated Row (Machine)
3 Sets
6-10 Reps
@10
5
Lying Rear Lateral Raise
3 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
7
Spider Curl
3 Sets
8-10 Reps
@10
8
Hammer Curl
2 Sets
6-10 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
60%
70%
80%
2
Seated Calf Raise
2 Sets
AMRAP
@10
3
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
3-5 Reps
75%
80%
90%
4
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@10
5
Leg Extension
3 Sets
6-10 Reps
@10
6
Leg Curl
3 Sets
6-12 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6-12 Reps
@10
2
Chest Fly (Cable)
3 Sets
6-12 Reps
@10
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
@10
6
One Arm Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
Day 5
1
Lat Pulldown
3 Sets
8-12 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@10
3
Face Pull
3 Sets
8-12 Reps
@10
4
Seated Row (Machine)
3 Sets
6-10 Reps
@10
5
Lying Rear Lateral Raise
3 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
7
Spider Curl
3 Sets
8-10 Reps
@10
8
Hammer Curl
2 Sets
6-10 Reps
@10
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
60%
70%
80%
2
Seated Calf Raise
2 Sets
AMRAP
@10
3
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
3-5 Reps
75%
80%
90%
4
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@10
5
Leg Extension
3 Sets
6-10 Reps
@10
6
Leg Curl
3 Sets
6-12 Reps
@10
Day 7
1
Rest
1 Set
1440 mins
100%