logo
Mindset over Grindset
by Joseph D.
1 athletes joined
Program Description
A good mix of hypertrophy and body building
Program Overview
Level
Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Feb 21, 2024 01:47
Last Edited
Jun 06, 2024 04:06
down_app
Week 1
1 / 12 Weeks
Day 2
1
Bent Over Row (Barbell)
4 Sets
8 Reps
@8.5
2
Lat Pulldown
4 Sets
10 Reps
@8.5
3
Bicep Curl (Cable)
4 Sets
25 Reps
@9.5
4
Bicep Curl (Machine)
4 Sets
12 Reps
@9
5
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8.5
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
@9
2
Leg Press
4 Sets
12 Reps
@8.5
3
Leg Extension
4 Sets
12 Reps
@8.5
4
Leg Curl
4 Sets
12 Reps
@8.5
5
Walk
1 Set
15 mins
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
8 Reps
4 Reps
1 Reps
@9
@9
@9
@9.5
@10
2
Pec Deck (Machine)
4 Sets
12 Reps
@9
3
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@8.5
4
Overhead Press (Machine)
3 Sets
12 Reps
@8.5
5
Lateral Raise (Cable)
2 Sets
15 Reps
@9
Day 5
1
Seated Row (Cable)
4 Sets
12 Reps
@9
2
Standing Pullover (Cable)
4 Sets
12 Reps
@8.5
3
Bicep Curl (Cable)
4 Sets
15 Reps
@9.5
4
Bicep Curl (Machine)
3 Sets
12 Reps
@9
5
Rear Delt Fly (Machine)
3 Sets
12 Reps
@8.5
6
Pull-Up (Bodyweight)
3 Sets
8 Reps
Day 6
1
Pallof Press
4 Sets
10 Reps
2
Decline Crunch (Weighted)
4 Sets
12 Reps
3
Cable Crunch
4 Sets
12 Reps
4
Side Plank
3 Sets
2 mins
5
Kettlebell Swing
1 Set
20 Reps
@10
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@9.5
2
Incline Chest Press (Machine)
4 Sets
8 Reps
@8.5
3
Seated Dip (Machine)
4 Sets
12 Reps
@8.5
4
Tricep Extension (Cable)
3 Sets
15 Reps
@9
5
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@9
Day 2
1
Bent Over Row (Barbell)
4 Sets
8 Reps
@8.5
2
Lat Pulldown
4 Sets
10 Reps
@8.5
3
Bicep Curl (Cable)
4 Sets
25 Reps
@9.5
4
Bicep Curl (Machine)
4 Sets
12 Reps
@9
5
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8.5
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
@9
2
Leg Press
4 Sets
12 Reps
@8.5
3
Leg Extension
4 Sets
12 Reps
@8.5
4
Leg Curl
4 Sets
12 Reps
@8.5
5
Walk
1 Set
15 mins
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
8 Reps
4 Reps
1 Reps
@9
@9
@9
@9.5
@10
2
Pec Deck (Machine)
4 Sets
12 Reps
@9
3
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@8.5
4
Overhead Press (Machine)
3 Sets
12 Reps
@8.5
5
Lateral Raise (Cable)
2 Sets
15 Reps
@9
Day 5
1
Seated Row (Cable)
4 Sets
12 Reps
@9
2
Standing Pullover (Cable)
4 Sets
12 Reps
@8.5
3
Bicep Curl (Cable)
4 Sets
15 Reps
@9.5
4
Bicep Curl (Machine)
3 Sets
12 Reps
@9
5
Rear Delt Fly (Machine)
3 Sets
12 Reps
@8.5
6
Pull-Up (Bodyweight)
3 Sets
8 Reps
Day 6
1
Pallof Press
4 Sets
10 Reps
2
Decline Crunch (Weighted)
4 Sets
12 Reps
3
Cable Crunch
4 Sets
12 Reps
4
Side Plank
3 Sets
2 mins
5
Kettlebell Swing
1 Set
20 Reps
@10
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@9.5
2
Incline Chest Press (Machine)
4 Sets
8 Reps
@8.5
3
Seated Dip (Machine)
4 Sets
12 Reps
@8.5
4
Tricep Extension (Cable)
3 Sets
15 Reps
@9
5
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@9
Day 2
1
Bent Over Row (Barbell)
4 Sets
8 Reps
@8.5
2
Lat Pulldown
4 Sets
10 Reps
@8.5
3
Bicep Curl (Cable)
4 Sets
25 Reps
@9.5
4
Bicep Curl (Machine)
4 Sets
12 Reps
@9
5
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8.5
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
@9
2
Leg Press
4 Sets
12 Reps
@8.5
3
Leg Extension
4 Sets
12 Reps
@8.5
4
Leg Curl
4 Sets
12 Reps
@8.5
5
Walk
1 Set
15 mins
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
8 Reps
4 Reps
1 Reps
@9
@9
@9
@9.5
@10
2
Pec Deck (Machine)
4 Sets
12 Reps
@9
3
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@8.5
4
Overhead Press (Machine)
3 Sets
12 Reps
@8.5
5
Lateral Raise (Cable)
2 Sets
15 Reps
@9
Day 5
1
Seated Row (Cable)
4 Sets
12 Reps
@9
2
Standing Pullover (Cable)
4 Sets
12 Reps
@8.5
3
Bicep Curl (Cable)
4 Sets
15 Reps
@9.5
4
Bicep Curl (Machine)
3 Sets
12 Reps
@9
5
Rear Delt Fly (Machine)
3 Sets
12 Reps
@8.5
6
Pull-Up (Bodyweight)
3 Sets
8 Reps
Day 6
1
Pallof Press
4 Sets
10 Reps
2
Decline Crunch (Weighted)
4 Sets
12 Reps
3
Cable Crunch
4 Sets
12 Reps
4
Side Plank
3 Sets
2 mins
5
Kettlebell Swing
1 Set
20 Reps
@10
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@9.5
2
Incline Chest Press (Machine)
4 Sets
8 Reps
@8.5
3
Seated Dip (Machine)
4 Sets
12 Reps
@8.5
4
Tricep Extension (Cable)
3 Sets
15 Reps
@9
5
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@9
Day 2
1
Bent Over Row (Barbell)
4 Sets
8 Reps
@8.5
2
Lat Pulldown
4 Sets
10 Reps
@8.5
3
Bicep Curl (Cable)
4 Sets
25 Reps
@9.5
4
Bicep Curl (Machine)
4 Sets
12 Reps
@9
5
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8.5
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
@9
2
Leg Press
4 Sets
12 Reps
@8.5
3
Leg Extension
4 Sets
12 Reps
@8.5
4
Leg Curl
4 Sets
12 Reps
@8.5
5
Walk
1 Set
15 mins
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
8 Reps
4 Reps
1 Reps
@9
@9
@9
@9.5
@10
2
Pec Deck (Machine)
4 Sets
12 Reps
@9
3
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@8.5
4
Overhead Press (Machine)
3 Sets
12 Reps
@8.5
5
Lateral Raise (Cable)
2 Sets
15 Reps
@9
Day 5
1
Seated Row (Cable)
4 Sets
12 Reps
@9
2
Standing Pullover (Cable)
4 Sets
12 Reps
@8.5
3
Bicep Curl (Cable)
4 Sets
15 Reps
@9.5
4
Bicep Curl (Machine)
3 Sets
12 Reps
@9
5
Rear Delt Fly (Machine)
3 Sets
12 Reps
@8.5
6
Pull-Up (Bodyweight)
3 Sets
8 Reps
Day 6
1
Pallof Press
4 Sets
10 Reps
2
Decline Crunch (Weighted)
4 Sets
12 Reps
3
Cable Crunch
4 Sets
12 Reps
4
Side Plank
3 Sets
2 mins
5
Kettlebell Swing
1 Set
20 Reps
@10
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@9.5
2
Incline Chest Press (Machine)
4 Sets
8 Reps
@8.5
3
Seated Dip (Machine)
4 Sets
12 Reps
@8.5
4
Tricep Extension (Cable)
3 Sets
15 Reps
@9
5
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@9
Day 2
1
Bent Over Row (Barbell)
4 Sets
8 Reps
@8.5
2
Lat Pulldown
4 Sets
10 Reps
@8.5
3
Bicep Curl (Cable)
4 Sets
25 Reps
@9.5
4
Bicep Curl (Machine)
4 Sets
12 Reps
@9
5
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8.5
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
@9
2
Leg Press
4 Sets
12 Reps
@8.5
3
Leg Extension
4 Sets
12 Reps
@8.5
4
Leg Curl
4 Sets
12 Reps
@8.5
5
Walk
1 Set
15 mins
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
8 Reps
4 Reps
1 Reps
@9
@9
@9
@9.5
@10
2
Pec Deck (Machine)
4 Sets
12 Reps
@9
3
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@8.5
4
Overhead Press (Machine)
3 Sets
12 Reps
@8.5
5
Lateral Raise (Cable)
2 Sets
15 Reps
@9
Day 5
1
Seated Row (Cable)
4 Sets
12 Reps
@9
2
Standing Pullover (Cable)
4 Sets
12 Reps
@8.5
3
Bicep Curl (Cable)
4 Sets
15 Reps
@9.5
4
Bicep Curl (Machine)
3 Sets
12 Reps
@9
5
Rear Delt Fly (Machine)
3 Sets
12 Reps
@8.5
6
Pull-Up (Bodyweight)
3 Sets
8 Reps
Day 6
1
Pallof Press
4 Sets
10 Reps
2
Decline Crunch (Weighted)
4 Sets
12 Reps
3
Cable Crunch
4 Sets
12 Reps
4
Side Plank
3 Sets
2 mins
5
Kettlebell Swing
1 Set
20 Reps
@10
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@9.5
2
Incline Chest Press (Machine)
4 Sets
8 Reps
@8.5
3
Seated Dip (Machine)
4 Sets
12 Reps
@8.5
4
Tricep Extension (Cable)
3 Sets
15 Reps
@9
5
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@9
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@9.5
2
Incline Chest Press (Machine)
4 Sets
8 Reps
@8.5
3
Seated Dip (Machine)
4 Sets
12 Reps
@8.5
4
Tricep Extension (Cable)
3 Sets
15 Reps
@9
5
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@9
Day 2
1
Bent Over Row (Barbell)
4 Sets
8 Reps
@8.5
2
Lat Pulldown
4 Sets
10 Reps
@8.5
3
Bicep Curl (Cable)
4 Sets
25 Reps
@9.5
4
Bicep Curl (Machine)
4 Sets
12 Reps
@9
5
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8.5
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
@9
2
Leg Press
4 Sets
12 Reps
@8.5
3
Leg Extension
4 Sets
12 Reps
@8.5
4
Leg Curl
4 Sets
12 Reps
@8.5
5
Walk
1 Set
15 mins
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
8 Reps
4 Reps
1 Reps
@9
@9
@9
@9.5
@10
2
Pec Deck (Machine)
4 Sets
12 Reps
@9
3
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@8.5
4
Overhead Press (Machine)
3 Sets
12 Reps
@8.5
5
Lateral Raise (Cable)
2 Sets
15 Reps
@9
Day 5
1
Seated Row (Cable)
4 Sets
12 Reps
@9
2
Standing Pullover (Cable)
4 Sets
12 Reps
@8.5
3
Bicep Curl (Cable)
4 Sets
15 Reps
@9.5
4
Bicep Curl (Machine)
3 Sets
12 Reps
@9
5
Rear Delt Fly (Machine)
3 Sets
12 Reps
@8.5
6
Pull-Up (Bodyweight)
3 Sets
8 Reps
Day 6
1
Pallof Press
4 Sets
10 Reps
2
Decline Crunch (Weighted)
4 Sets
12 Reps
3
Cable Crunch
4 Sets
12 Reps
4
Side Plank
3 Sets
2 mins
5
Kettlebell Swing
1 Set
20 Reps
@10
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@9.5
2
Incline Chest Press (Machine)
4 Sets
8 Reps
@8.5
3
Seated Dip (Machine)
4 Sets
12 Reps
@8.5
4
Tricep Extension (Cable)
3 Sets
15 Reps
@9
5
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@9
Day 2
1
Bent Over Row (Barbell)
4 Sets
8 Reps
@8.5
2
Lat Pulldown
4 Sets
10 Reps
@8.5
3
Bicep Curl (Cable)
4 Sets
25 Reps
@9.5
4
Bicep Curl (Machine)
4 Sets
12 Reps
@9
5
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8.5
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
@9
2
Leg Press
4 Sets
12 Reps
@8.5
3
Leg Extension
4 Sets
12 Reps
@8.5
4
Leg Curl
4 Sets
12 Reps
@8.5
5
Walk
1 Set
15 mins
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
8 Reps
4 Reps
1 Reps
@9
@9
@9
@9.5
@10
2
Pec Deck (Machine)
4 Sets
12 Reps
@9
3
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@8.5
4
Overhead Press (Machine)
3 Sets
12 Reps
@8.5
5
Lateral Raise (Cable)
2 Sets
15 Reps
@9
Day 5
1
Seated Row (Cable)
4 Sets
12 Reps
@9
2
Standing Pullover (Cable)
4 Sets
12 Reps
@8.5
3
Bicep Curl (Cable)
4 Sets
15 Reps
@9.5
4
Bicep Curl (Machine)
3 Sets
12 Reps
@9
5
Rear Delt Fly (Machine)
3 Sets
12 Reps
@8.5
6
Pull-Up (Bodyweight)
3 Sets
8 Reps
Day 6
1
Pallof Press
4 Sets
10 Reps
2
Decline Crunch (Weighted)
4 Sets
12 Reps
3
Cable Crunch
4 Sets
12 Reps
4
Side Plank
3 Sets
2 mins
5
Kettlebell Swing
1 Set
20 Reps
@10
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@9.5
2
Incline Chest Press (Machine)
4 Sets
8 Reps
@8.5
3
Seated Dip (Machine)
4 Sets
12 Reps
@8.5
4
Tricep Extension (Cable)
3 Sets
15 Reps
@9
5
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@9
Day 2
1
Bent Over Row (Barbell)
4 Sets
8 Reps
@8.5
2
Lat Pulldown
4 Sets
10 Reps
@8.5
3
Bicep Curl (Cable)
4 Sets
25 Reps
@9.5
4
Bicep Curl (Machine)
4 Sets
12 Reps
@9
5
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8.5
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
@9
2
Leg Press
4 Sets
12 Reps
@8.5
3
Leg Extension
4 Sets
12 Reps
@8.5
4
Leg Curl
4 Sets
12 Reps
@8.5
5
Walk
1 Set
15 mins
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
8 Reps
4 Reps
1 Reps
@9
@9
@9
@9.5
@10
2
Pec Deck (Machine)
4 Sets
12 Reps
@9
3
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@8.5
4
Overhead Press (Machine)
3 Sets
12 Reps
@8.5
5
Lateral Raise (Cable)
2 Sets
15 Reps
@9
Day 5
1
Seated Row (Cable)
4 Sets
12 Reps
@9
2
Standing Pullover (Cable)
4 Sets
12 Reps
@8.5
3
Bicep Curl (Cable)
4 Sets
15 Reps
@9.5
4
Bicep Curl (Machine)
3 Sets
12 Reps
@9
5
Rear Delt Fly (Machine)
3 Sets
12 Reps
@8.5
6
Pull-Up (Bodyweight)
3 Sets
8 Reps
Day 6
1
Pallof Press
4 Sets
10 Reps
2
Decline Crunch (Weighted)
4 Sets
12 Reps
3
Cable Crunch
4 Sets
12 Reps
4
Side Plank
3 Sets
2 mins
5
Kettlebell Swing
1 Set
20 Reps
@10
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@9.5
2
Incline Chest Press (Machine)
4 Sets
8 Reps
@8.5
3
Seated Dip (Machine)
4 Sets
12 Reps
@8.5
4
Tricep Extension (Cable)
3 Sets
15 Reps
@9
5
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@9
Day 2
1
Bent Over Row (Barbell)
4 Sets
8 Reps
@8.5
2
Lat Pulldown
4 Sets
10 Reps
@8.5
3
Bicep Curl (Cable)
4 Sets
25 Reps
@9.5
4
Bicep Curl (Machine)
4 Sets
12 Reps
@9
5
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8.5
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
@9
2
Leg Press
4 Sets
12 Reps
@8.5
3
Leg Extension
4 Sets
12 Reps
@8.5
4
Leg Curl
4 Sets
12 Reps
@8.5
5
Walk
1 Set
15 mins
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
8 Reps
4 Reps
1 Reps
@9
@9
@9
@9.5
@10
2
Pec Deck (Machine)
4 Sets
12 Reps
@9
3
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@8.5
4
Overhead Press (Machine)
3 Sets
12 Reps
@8.5
5
Lateral Raise (Cable)
2 Sets
15 Reps
@9
Day 5
1
Seated Row (Cable)
4 Sets
12 Reps
@9
2
Standing Pullover (Cable)
4 Sets
12 Reps
@8.5
3
Bicep Curl (Cable)
4 Sets
15 Reps
@9.5
4
Bicep Curl (Machine)
3 Sets
12 Reps
@9
5
Rear Delt Fly (Machine)
3 Sets
12 Reps
@8.5
6
Pull-Up (Bodyweight)
3 Sets
8 Reps
Day 6
1
Pallof Press
4 Sets
10 Reps
2
Decline Crunch (Weighted)
4 Sets
12 Reps
3
Cable Crunch
4 Sets
12 Reps
4
Side Plank
3 Sets
2 mins
5
Kettlebell Swing
1 Set
20 Reps
@10
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@9.5
2
Incline Chest Press (Machine)
4 Sets
8 Reps
@8.5
3
Seated Dip (Machine)
4 Sets
12 Reps
@8.5
4
Tricep Extension (Cable)
3 Sets
15 Reps
@9
5
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@9
Day 2
1
Bent Over Row (Barbell)
4 Sets
8 Reps
@8.5
2
Lat Pulldown
4 Sets
10 Reps
@8.5
3
Bicep Curl (Cable)
4 Sets
25 Reps
@9.5
4
Bicep Curl (Machine)
4 Sets
12 Reps
@9
5
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8.5
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
@9
2
Leg Press
4 Sets
12 Reps
@8.5
3
Leg Extension
4 Sets
12 Reps
@8.5
4
Leg Curl
4 Sets
12 Reps
@8.5
5
Walk
1 Set
15 mins
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
8 Reps
4 Reps
1 Reps
@9
@9
@9
@9.5
@10
2
Pec Deck (Machine)
4 Sets
12 Reps
@9
3
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@8.5
4
Overhead Press (Machine)
3 Sets
12 Reps
@8.5
5
Lateral Raise (Cable)
2 Sets
15 Reps
@9
Day 5
1
Seated Row (Cable)
4 Sets
12 Reps
@9
2
Standing Pullover (Cable)
4 Sets
12 Reps
@8.5
3
Bicep Curl (Cable)
4 Sets
15 Reps
@9.5
4
Bicep Curl (Machine)
3 Sets
12 Reps
@9
5
Rear Delt Fly (Machine)
3 Sets
12 Reps
@8.5
6
Pull-Up (Bodyweight)
3 Sets
8 Reps
Day 6
1
Pallof Press
4 Sets
10 Reps
2
Decline Crunch (Weighted)
4 Sets
12 Reps
3
Cable Crunch
4 Sets
12 Reps
4
Side Plank
3 Sets
2 mins
5
Kettlebell Swing
1 Set
20 Reps
@10
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@9.5
2
Incline Chest Press (Machine)
4 Sets
8 Reps
@8.5
3
Seated Dip (Machine)
4 Sets
12 Reps
@8.5
4
Tricep Extension (Cable)
3 Sets
15 Reps
@9
5
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@9
Day 2
1
Bent Over Row (Barbell)
4 Sets
8 Reps
@8.5
2
Lat Pulldown
4 Sets
10 Reps
@8.5
3
Bicep Curl (Cable)
4 Sets
25 Reps
@9.5
4
Bicep Curl (Machine)
4 Sets
12 Reps
@9
5
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8.5
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
@9
2
Leg Press
4 Sets
12 Reps
@8.5
3
Leg Extension
4 Sets
12 Reps
@8.5
4
Leg Curl
4 Sets
12 Reps
@8.5
5
Walk
1 Set
15 mins
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
8 Reps
4 Reps
1 Reps
@9
@9
@9
@9.5
@10
2
Pec Deck (Machine)
4 Sets
12 Reps
@9
3
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@8.5
4
Overhead Press (Machine)
3 Sets
12 Reps
@8.5
5
Lateral Raise (Cable)
2 Sets
15 Reps
@9
Day 5
1
Seated Row (Cable)
4 Sets
12 Reps
@9
2
Standing Pullover (Cable)
4 Sets
12 Reps
@8.5
3
Bicep Curl (Cable)
4 Sets
15 Reps
@9.5
4
Bicep Curl (Machine)
3 Sets
12 Reps
@9
5
Rear Delt Fly (Machine)
3 Sets
12 Reps
@8.5
6
Pull-Up (Bodyweight)
3 Sets
8 Reps
Day 6
1
Pallof Press
4 Sets
10 Reps
2
Decline Crunch (Weighted)
4 Sets
12 Reps
3
Cable Crunch
4 Sets
12 Reps
4
Side Plank
3 Sets
2 mins
5
Kettlebell Swing
1 Set
20 Reps
@10
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@9.5
2
Incline Chest Press (Machine)
4 Sets
8 Reps
@8.5
3
Seated Dip (Machine)
4 Sets
12 Reps
@8.5
4
Tricep Extension (Cable)
3 Sets
15 Reps
@9
5
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@9
Day 2
1
Bent Over Row (Barbell)
4 Sets
8 Reps
@8.5
2
Lat Pulldown
4 Sets
10 Reps
@8.5
3
Bicep Curl (Cable)
4 Sets
25 Reps
@9.5
4
Bicep Curl (Machine)
4 Sets
12 Reps
@9
5
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8.5
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
@9
2
Leg Press
4 Sets
12 Reps
@8.5
3
Leg Extension
4 Sets
12 Reps
@8.5
4
Leg Curl
4 Sets
12 Reps
@8.5
5
Walk
1 Set
15 mins
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
8 Reps
4 Reps
1 Reps
@9
@9
@9
@9.5
@10
2
Pec Deck (Machine)
4 Sets
12 Reps
@9
3
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@8.5
4
Overhead Press (Machine)
3 Sets
12 Reps
@8.5
5
Lateral Raise (Cable)
2 Sets
15 Reps
@9
Day 5
1
Seated Row (Cable)
4 Sets
12 Reps
@9
2
Standing Pullover (Cable)
4 Sets
12 Reps
@8.5
3
Bicep Curl (Cable)
4 Sets
15 Reps
@9.5
4
Bicep Curl (Machine)
3 Sets
12 Reps
@9
5
Rear Delt Fly (Machine)
3 Sets
12 Reps
@8.5
6
Pull-Up (Bodyweight)
3 Sets
8 Reps
Day 6
1
Pallof Press
4 Sets
10 Reps
2
Decline Crunch (Weighted)
4 Sets
12 Reps
3
Cable Crunch
4 Sets
12 Reps
4
Side Plank
3 Sets
2 mins
5
Kettlebell Swing
1 Set
20 Reps
@10