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Modified PPL
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1 athletes joined
Program Description
Muscle Build
Program Overview
Level
Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Apr 21, 2024 03:42
Last Edited
May 09, 2024 03:12
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Week 1
1 / 12 Weeks
Day 4
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
8-12 Reps
6-10 Reps
4-6 Reps
@6.5
@8
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
3
Leg Press
3 Sets
8-12 Reps
@8
4
Lying Leg Curl
3 Sets
12 Reps
@8
5
Seated Calf Raise
5 Sets
15-20 Reps
@8
6
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@8
Day 1
1
Leg Curl
3 Sets
8-12 Reps
@8
2
Squat (Barbell)
2 Sets
1 Set
2 Sets
8-12 Reps
6-8 Reps
5-5 Reps
@6
@8
@9
3
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8.5
4
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
5
Standing Calf Raise
2 Sets
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@6.5
@7
@7.5
@8
6
Hip Adductor (Machine)
3 Sets
8-10 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
5-5 Reps
@6.5
@7
@8
@9
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@9
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@9.5
5
Skull Crusher
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
8-8 Reps
@7.5
@9
@9
6
Tricep Pushdown (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9.5
Day 3
1
Barbell Row
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
10-8 Reps
6-8 Reps
@7
@7.5
@8
@9
@9.5
2
Underhand Lat Pulldown
1 Set
1 Set
1 Set
12-15 Reps
8-12 Reps
8-10 Reps
@8
@8.5
@9.5
3
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@8
4
Face Pull
3 Sets
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8.5
@9
5
Hammer Curl
1 Set
2 Sets
12-15 Reps
10-12 Reps
@8
@8
6
Spider Curl
1 Set
2 Sets
12-15 Reps
12-10 Reps
@8
@9.5
Day 5
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
5-5 Reps
@7.5
@7.5
@8
@9
2
Chest Press (Machine)
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
10-12 Reps
@8
@8.5
@9
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
12-15 Reps
@8
@8.5
@9
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-12 Reps
8-12 Reps
@8
@9.5
5
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8-12 Reps
6-10 Reps
6-10 Reps
@7.5
@8.5
@9.5
6
Tricep Kickback
3 Sets
8-12 Reps
@8
Day 6
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@7.5
@8
@9
@9.5
2
Lat Pulldown
3 Sets
10-12 Reps
@8
3
Seated Row (Cable)
3 Sets
8-12 Reps
@8
4
Reverse Pec Deck
3 Sets
2 Sets
15-20 Reps
15-20 Reps
@7.5
@8.5
5
Bayesian Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@9.5
Day 1
1
Leg Curl
3 Sets
8-12 Reps
@8
2
Squat (Barbell)
2 Sets
1 Set
2 Sets
8-12 Reps
6-8 Reps
5-5 Reps
@6
@8
@9
3
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8.5
4
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
5
Standing Calf Raise
2 Sets
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@6.5
@7
@7.5
@8
6
Hip Adductor (Machine)
3 Sets
8-10 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
5-5 Reps
@6.5
@7
@8
@9
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@9
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@9.5
5
Skull Crusher
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
8-8 Reps
@7.5
@9
@9
6
Tricep Pushdown (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9.5
Day 3
1
Barbell Row
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
10-8 Reps
6-8 Reps
@7
@7.5
@8
@9
@9.5
2
Underhand Lat Pulldown
1 Set
1 Set
1 Set
12-15 Reps
8-12 Reps
8-10 Reps
@8
@8.5
@9.5
3
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@8
4
Face Pull
3 Sets
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8.5
@9
5
Hammer Curl
1 Set
2 Sets
12-15 Reps
10-12 Reps
@8
@8
6
Spider Curl
1 Set
2 Sets
12-15 Reps
12-10 Reps
@8
@9.5
Day 4
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
8-12 Reps
6-10 Reps
4-6 Reps
@6.5
@8
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
3
Leg Press
3 Sets
8-12 Reps
@8
4
Lying Leg Curl
3 Sets
12 Reps
@8
5
Seated Calf Raise
5 Sets
15-20 Reps
@8
6
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@8
Day 5
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
5-5 Reps
@7.5
@7.5
@8
@9
2
Chest Press (Machine)
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
10-12 Reps
@8
@8.5
@9
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
12-15 Reps
@8
@8.5
@9
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-12 Reps
8-12 Reps
@8
@9.5
5
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8-12 Reps
6-10 Reps
6-10 Reps
@7.5
@8.5
@9.5
6
Tricep Kickback
3 Sets
8-12 Reps
@8
Day 6
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@7.5
@8
@9
@9.5
2
Lat Pulldown
3 Sets
10-12 Reps
@8
3
Seated Row (Cable)
3 Sets
8-12 Reps
@8
4
Reverse Pec Deck
3 Sets
2 Sets
15-20 Reps
15-20 Reps
@7.5
@8.5
5
Bayesian Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@9.5
Day 1
1
Leg Curl
3 Sets
8-12 Reps
@8
2
Squat (Barbell)
2 Sets
1 Set
2 Sets
8-12 Reps
6-8 Reps
5-5 Reps
@6
@8
@9
3
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8.5
4
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
5
Standing Calf Raise
2 Sets
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@6.5
@7
@7.5
@8
6
Hip Adductor (Machine)
3 Sets
8-10 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
5-5 Reps
@6.5
@7
@8
@9
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@9
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@9.5
5
Skull Crusher
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
8-8 Reps
@7.5
@9
@9
6
Tricep Pushdown (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9.5
Day 3
1
Barbell Row
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
10-8 Reps
6-8 Reps
@7
@7.5
@8
@9
@9.5
2
Underhand Lat Pulldown
1 Set
1 Set
1 Set
12-15 Reps
8-12 Reps
8-10 Reps
@8
@8.5
@9.5
3
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@8
4
Face Pull
3 Sets
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8.5
@9
5
Hammer Curl
1 Set
2 Sets
12-15 Reps
10-12 Reps
@8
@8
6
Spider Curl
1 Set
2 Sets
12-15 Reps
12-10 Reps
@8
@9.5
Day 4
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
8-12 Reps
6-10 Reps
4-6 Reps
@6.5
@8
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
3
Leg Press
3 Sets
8-12 Reps
@8
4
Lying Leg Curl
3 Sets
12 Reps
@8
5
Seated Calf Raise
5 Sets
15-20 Reps
@8
6
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@8
Day 5
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
5-5 Reps
@7.5
@7.5
@8
@9
2
Chest Press (Machine)
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
10-12 Reps
@8
@8.5
@9
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
12-15 Reps
@8
@8.5
@9
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-12 Reps
8-12 Reps
@8
@9.5
5
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8-12 Reps
6-10 Reps
6-10 Reps
@7.5
@8.5
@9.5
6
Tricep Kickback
3 Sets
8-12 Reps
@8
Day 6
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@7.5
@8
@9
@9.5
2
Lat Pulldown
3 Sets
10-12 Reps
@8
3
Seated Row (Cable)
3 Sets
8-12 Reps
@8
4
Reverse Pec Deck
3 Sets
2 Sets
15-20 Reps
15-20 Reps
@7.5
@8.5
5
Bayesian Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@9.5
Day 1
1
Leg Curl
3 Sets
8-12 Reps
@8
2
Squat (Barbell)
2 Sets
1 Set
2 Sets
8-12 Reps
6-8 Reps
5-5 Reps
@6
@8
@9
3
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8.5
4
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
5
Standing Calf Raise
2 Sets
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@6.5
@7
@7.5
@8
6
Hip Adductor (Machine)
3 Sets
8-10 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
5-5 Reps
@6.5
@7
@8
@9
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@9
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@9.5
5
Skull Crusher
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
8-8 Reps
@7.5
@9
@9
6
Tricep Pushdown (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9.5
Day 3
1
Barbell Row
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
10-8 Reps
6-8 Reps
@7
@7.5
@8
@9
@9.5
2
Underhand Lat Pulldown
1 Set
1 Set
1 Set
12-15 Reps
8-12 Reps
8-10 Reps
@8
@8.5
@9.5
3
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@8
4
Face Pull
3 Sets
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8.5
@9
5
Hammer Curl
1 Set
2 Sets
12-15 Reps
10-12 Reps
@8
@8
6
Spider Curl
1 Set
2 Sets
12-15 Reps
12-10 Reps
@8
@9.5
Day 4
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
8-12 Reps
6-10 Reps
4-6 Reps
@6.5
@8
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
3
Leg Press
3 Sets
8-12 Reps
@8
4
Lying Leg Curl
3 Sets
12 Reps
@8
5
Seated Calf Raise
5 Sets
15-20 Reps
@8
6
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@8
Day 5
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
5-5 Reps
@7.5
@7.5
@8
@9
2
Chest Press (Machine)
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
10-12 Reps
@8
@8.5
@9
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
12-15 Reps
@8
@8.5
@9
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-12 Reps
8-12 Reps
@8
@9.5
5
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8-12 Reps
6-10 Reps
6-10 Reps
@7.5
@8.5
@9.5
6
Tricep Kickback
3 Sets
8-12 Reps
@8
Day 6
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@7.5
@8
@9
@9.5
2
Lat Pulldown
3 Sets
10-12 Reps
@8
3
Seated Row (Cable)
3 Sets
8-12 Reps
@8
4
Reverse Pec Deck
3 Sets
2 Sets
15-20 Reps
15-20 Reps
@7.5
@8.5
5
Bayesian Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@9.5
Day 1
1
Leg Curl
3 Sets
8-12 Reps
@8
2
Squat (Barbell)
2 Sets
1 Set
2 Sets
8-12 Reps
6-8 Reps
5-5 Reps
@6
@8
@9
3
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8.5
4
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
5
Standing Calf Raise
2 Sets
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@6.5
@7
@7.5
@8
6
Hip Adductor (Machine)
3 Sets
8-10 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
5-5 Reps
@6.5
@7
@8
@9
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@9
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@9.5
5
Skull Crusher
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
8-8 Reps
@7.5
@9
@9
6
Tricep Pushdown (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9.5
Day 3
1
Barbell Row
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
10-8 Reps
6-8 Reps
@7
@7.5
@8
@9
@9.5
2
Underhand Lat Pulldown
1 Set
1 Set
1 Set
12-15 Reps
8-12 Reps
8-10 Reps
@8
@8.5
@9.5
3
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@8
4
Face Pull
3 Sets
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8.5
@9
5
Hammer Curl
1 Set
2 Sets
12-15 Reps
10-12 Reps
@8
@8
6
Spider Curl
1 Set
2 Sets
12-15 Reps
12-10 Reps
@8
@9.5
Day 4
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
8-12 Reps
6-10 Reps
4-6 Reps
@6.5
@8
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
3
Leg Press
3 Sets
8-12 Reps
@8
4
Lying Leg Curl
3 Sets
12 Reps
@8
5
Seated Calf Raise
5 Sets
15-20 Reps
@8
6
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@8
Day 5
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
5-5 Reps
@7.5
@7.5
@8
@9
2
Chest Press (Machine)
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
10-12 Reps
@8
@8.5
@9
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
12-15 Reps
@8
@8.5
@9
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-12 Reps
8-12 Reps
@8
@9.5
5
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8-12 Reps
6-10 Reps
6-10 Reps
@7.5
@8.5
@9.5
6
Tricep Kickback
3 Sets
8-12 Reps
@8
Day 6
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@7.5
@8
@9
@9.5
2
Lat Pulldown
3 Sets
10-12 Reps
@8
3
Seated Row (Cable)
3 Sets
8-12 Reps
@8
4
Reverse Pec Deck
3 Sets
2 Sets
15-20 Reps
15-20 Reps
@7.5
@8.5
5
Bayesian Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@9.5
Day 1
1
Leg Curl
3 Sets
8-12 Reps
@8
2
Squat (Barbell)
2 Sets
1 Set
2 Sets
8-12 Reps
6-8 Reps
5-5 Reps
@6
@8
@9
3
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8.5
4
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
5
Standing Calf Raise
2 Sets
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@6.5
@7
@7.5
@8
6
Hip Adductor (Machine)
3 Sets
8-10 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
5-5 Reps
@6.5
@7
@8
@9
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@9
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@9.5
5
Skull Crusher
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
8-8 Reps
@7.5
@9
@9
6
Tricep Pushdown (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9.5
Day 3
1
Barbell Row
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
10-8 Reps
6-8 Reps
@7
@7.5
@8
@9
@9.5
2
Underhand Lat Pulldown
1 Set
1 Set
1 Set
12-15 Reps
8-12 Reps
8-10 Reps
@8
@8.5
@9.5
3
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@8
4
Face Pull
3 Sets
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8.5
@9
5
Hammer Curl
1 Set
2 Sets
12-15 Reps
10-12 Reps
@8
@8
6
Spider Curl
1 Set
2 Sets
12-15 Reps
12-10 Reps
@8
@9.5
Day 4
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
8-12 Reps
6-10 Reps
4-6 Reps
@6.5
@8
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
3
Leg Press
3 Sets
8-12 Reps
@8
4
Lying Leg Curl
3 Sets
12 Reps
@8
5
Seated Calf Raise
5 Sets
15-20 Reps
@8
6
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@8
Day 5
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
5-5 Reps
@7.5
@7.5
@8
@9
2
Chest Press (Machine)
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
10-12 Reps
@8
@8.5
@9
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
12-15 Reps
@8
@8.5
@9
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-12 Reps
8-12 Reps
@8
@9.5
5
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8-12 Reps
6-10 Reps
6-10 Reps
@7.5
@8.5
@9.5
6
Tricep Kickback
3 Sets
8-12 Reps
@8
Day 6
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@7.5
@8
@9
@9.5
2
Lat Pulldown
3 Sets
10-12 Reps
@8
3
Seated Row (Cable)
3 Sets
8-12 Reps
@8
4
Reverse Pec Deck
3 Sets
2 Sets
15-20 Reps
15-20 Reps
@7.5
@8.5
5
Bayesian Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@9.5
Day 1
1
Leg Curl
3 Sets
8-12 Reps
@8
2
Squat (Barbell)
2 Sets
1 Set
2 Sets
8-12 Reps
6-8 Reps
5-5 Reps
@6
@8
@9
3
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8.5
4
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
5
Standing Calf Raise
2 Sets
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@6.5
@7
@7.5
@8
6
Hip Adductor (Machine)
3 Sets
8-10 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
5-5 Reps
@6.5
@7
@8
@9
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@9
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@9.5
5
Skull Crusher
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
8-8 Reps
@7.5
@9
@9
6
Tricep Pushdown (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9.5
Day 3
1
Barbell Row
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
10-8 Reps
6-8 Reps
@7
@7.5
@8
@9
@9.5
2
Underhand Lat Pulldown
1 Set
1 Set
1 Set
12-15 Reps
8-12 Reps
8-10 Reps
@8
@8.5
@9.5
3
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@8
4
Face Pull
3 Sets
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8.5
@9
5
Hammer Curl
1 Set
2 Sets
12-15 Reps
10-12 Reps
@8
@8
6
Spider Curl
1 Set
2 Sets
12-15 Reps
12-10 Reps
@8
@9.5
Day 4
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
8-12 Reps
6-10 Reps
4-6 Reps
@6.5
@8
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
3
Leg Press
3 Sets
8-12 Reps
@8
4
Lying Leg Curl
3 Sets
12 Reps
@8
5
Seated Calf Raise
5 Sets
15-20 Reps
@8
6
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@8
Day 5
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
5-5 Reps
@7.5
@7.5
@8
@9
2
Chest Press (Machine)
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
10-12 Reps
@8
@8.5
@9
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
12-15 Reps
@8
@8.5
@9
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-12 Reps
8-12 Reps
@8
@9.5
5
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8-12 Reps
6-10 Reps
6-10 Reps
@7.5
@8.5
@9.5
6
Tricep Kickback
3 Sets
8-12 Reps
@8
Day 6
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@7.5
@8
@9
@9.5
2
Lat Pulldown
3 Sets
10-12 Reps
@8
3
Seated Row (Cable)
3 Sets
8-12 Reps
@8
4
Reverse Pec Deck
3 Sets
2 Sets
15-20 Reps
15-20 Reps
@7.5
@8.5
5
Bayesian Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@9.5
Day 1
1
Leg Curl
3 Sets
8-12 Reps
@8
2
Squat (Barbell)
2 Sets
1 Set
2 Sets
8-12 Reps
6-8 Reps
5-5 Reps
@6
@8
@9
3
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8.5
4
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
5
Standing Calf Raise
2 Sets
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@6.5
@7
@7.5
@8
6
Hip Adductor (Machine)
3 Sets
8-10 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
5-5 Reps
@6.5
@7
@8
@9
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@9
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@9.5
5
Skull Crusher
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
8-8 Reps
@7.5
@9
@9
6
Tricep Pushdown (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9.5
Day 3
1
Barbell Row
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
10-8 Reps
6-8 Reps
@7
@7.5
@8
@9
@9.5
2
Underhand Lat Pulldown
1 Set
1 Set
1 Set
12-15 Reps
8-12 Reps
8-10 Reps
@8
@8.5
@9.5
3
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@8
4
Face Pull
3 Sets
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8.5
@9
5
Hammer Curl
1 Set
2 Sets
12-15 Reps
10-12 Reps
@8
@8
6
Spider Curl
1 Set
2 Sets
12-15 Reps
12-10 Reps
@8
@9.5
Day 4
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
8-12 Reps
6-10 Reps
4-6 Reps
@6.5
@8
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
3
Leg Press
3 Sets
8-12 Reps
@8
4
Lying Leg Curl
3 Sets
12 Reps
@8
5
Seated Calf Raise
5 Sets
15-20 Reps
@8
6
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@8
Day 5
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
5-5 Reps
@7.5
@7.5
@8
@9
2
Chest Press (Machine)
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
10-12 Reps
@8
@8.5
@9
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
12-15 Reps
@8
@8.5
@9
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-12 Reps
8-12 Reps
@8
@9.5
5
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8-12 Reps
6-10 Reps
6-10 Reps
@7.5
@8.5
@9.5
6
Tricep Kickback
3 Sets
8-12 Reps
@8
Day 6
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@7.5
@8
@9
@9.5
2
Lat Pulldown
3 Sets
10-12 Reps
@8
3
Seated Row (Cable)
3 Sets
8-12 Reps
@8
4
Reverse Pec Deck
3 Sets
2 Sets
15-20 Reps
15-20 Reps
@7.5
@8.5
5
Bayesian Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@9.5
Day 1
1
Leg Curl
3 Sets
8-12 Reps
@8
2
Squat (Barbell)
2 Sets
1 Set
2 Sets
8-12 Reps
6-8 Reps
5-5 Reps
@6
@8
@9
3
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8.5
4
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
5
Standing Calf Raise
2 Sets
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@6.5
@7
@7.5
@8
6
Hip Adductor (Machine)
3 Sets
8-10 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
5-5 Reps
@6.5
@7
@8
@9
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@9
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@9.5
5
Skull Crusher
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
8-8 Reps
@7.5
@9
@9
6
Tricep Pushdown (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9.5
Day 3
1
Barbell Row
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
10-8 Reps
6-8 Reps
@7
@7.5
@8
@9
@9.5
2
Underhand Lat Pulldown
1 Set
1 Set
1 Set
12-15 Reps
8-12 Reps
8-10 Reps
@8
@8.5
@9.5
3
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@8
4
Face Pull
3 Sets
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8.5
@9
5
Hammer Curl
1 Set
2 Sets
12-15 Reps
10-12 Reps
@8
@8
6
Spider Curl
1 Set
2 Sets
12-15 Reps
12-10 Reps
@8
@9.5
Day 4
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
8-12 Reps
6-10 Reps
4-6 Reps
@6.5
@8
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
3
Leg Press
3 Sets
8-12 Reps
@8
4
Lying Leg Curl
3 Sets
12 Reps
@8
5
Seated Calf Raise
5 Sets
15-20 Reps
@8
6
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@8
Day 5
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
5-5 Reps
@7.5
@7.5
@8
@9
2
Chest Press (Machine)
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
10-12 Reps
@8
@8.5
@9
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
12-15 Reps
@8
@8.5
@9
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-12 Reps
8-12 Reps
@8
@9.5
5
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8-12 Reps
6-10 Reps
6-10 Reps
@7.5
@8.5
@9.5
6
Tricep Kickback
3 Sets
8-12 Reps
@8
Day 6
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@7.5
@8
@9
@9.5
2
Lat Pulldown
3 Sets
10-12 Reps
@8
3
Seated Row (Cable)
3 Sets
8-12 Reps
@8
4
Reverse Pec Deck
3 Sets
2 Sets
15-20 Reps
15-20 Reps
@7.5
@8.5
5
Bayesian Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@9.5
Day 1
1
Leg Curl
3 Sets
8-12 Reps
@8
2
Squat (Barbell)
2 Sets
1 Set
2 Sets
8-12 Reps
6-8 Reps
5-5 Reps
@6
@8
@9
3
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8.5
4
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
5
Standing Calf Raise
2 Sets
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@6.5
@7
@7.5
@8
6
Hip Adductor (Machine)
3 Sets
8-10 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
5-5 Reps
@6.5
@7
@8
@9
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@9
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@9.5
5
Skull Crusher
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
8-8 Reps
@7.5
@9
@9
6
Tricep Pushdown (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9.5
Day 3
1
Barbell Row
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
10-8 Reps
6-8 Reps
@7
@7.5
@8
@9
@9.5
2
Underhand Lat Pulldown
1 Set
1 Set
1 Set
12-15 Reps
8-12 Reps
8-10 Reps
@8
@8.5
@9.5
3
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@8
4
Face Pull
3 Sets
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8.5
@9
5
Hammer Curl
1 Set
2 Sets
12-15 Reps
10-12 Reps
@8
@8
6
Spider Curl
1 Set
2 Sets
12-15 Reps
12-10 Reps
@8
@9.5
Day 4
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
8-12 Reps
6-10 Reps
4-6 Reps
@6.5
@8
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
3
Leg Press
3 Sets
8-12 Reps
@8
4
Lying Leg Curl
3 Sets
12 Reps
@8
5
Seated Calf Raise
5 Sets
15-20 Reps
@8
6
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@8
Day 5
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
5-5 Reps
@7.5
@7.5
@8
@9
2
Chest Press (Machine)
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
10-12 Reps
@8
@8.5
@9
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
12-15 Reps
@8
@8.5
@9
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-12 Reps
8-12 Reps
@8
@9.5
5
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8-12 Reps
6-10 Reps
6-10 Reps
@7.5
@8.5
@9.5
6
Tricep Kickback
3 Sets
8-12 Reps
@8
Day 6
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@7.5
@8
@9
@9.5
2
Lat Pulldown
3 Sets
10-12 Reps
@8
3
Seated Row (Cable)
3 Sets
8-12 Reps
@8
4
Reverse Pec Deck
3 Sets
2 Sets
15-20 Reps
15-20 Reps
@7.5
@8.5
5
Bayesian Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@9.5
Day 1
1
Leg Curl
3 Sets
8-12 Reps
@8
2
Squat (Barbell)
2 Sets
1 Set
2 Sets
8-12 Reps
6-8 Reps
5-5 Reps
@6
@8
@9
3
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8.5
4
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
5
Standing Calf Raise
2 Sets
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@6.5
@7
@7.5
@8
6
Hip Adductor (Machine)
3 Sets
8-10 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
5-5 Reps
@6.5
@7
@8
@9
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@9
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@9.5
5
Skull Crusher
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
8-8 Reps
@7.5
@9
@9
6
Tricep Pushdown (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9.5
Day 3
1
Barbell Row
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
10-8 Reps
6-8 Reps
@7
@7.5
@8
@9
@9.5
2
Underhand Lat Pulldown
1 Set
1 Set
1 Set
12-15 Reps
8-12 Reps
8-10 Reps
@8
@8.5
@9.5
3
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@8
4
Face Pull
3 Sets
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8.5
@9
5
Hammer Curl
1 Set
2 Sets
12-15 Reps
10-12 Reps
@8
@8
6
Spider Curl
1 Set
2 Sets
12-15 Reps
12-10 Reps
@8
@9.5
Day 4
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
8-12 Reps
6-10 Reps
4-6 Reps
@6.5
@8
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
3
Leg Press
3 Sets
8-12 Reps
@8
4
Lying Leg Curl
3 Sets
12 Reps
@8
5
Seated Calf Raise
5 Sets
15-20 Reps
@8
6
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@8
Day 5
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
5-5 Reps
@7.5
@7.5
@8
@9
2
Chest Press (Machine)
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
10-12 Reps
@8
@8.5
@9
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
12-15 Reps
@8
@8.5
@9
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-12 Reps
8-12 Reps
@8
@9.5
5
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8-12 Reps
6-10 Reps
6-10 Reps
@7.5
@8.5
@9.5
6
Tricep Kickback
3 Sets
8-12 Reps
@8
Day 6
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@7.5
@8
@9
@9.5
2
Lat Pulldown
3 Sets
10-12 Reps
@8
3
Seated Row (Cable)
3 Sets
8-12 Reps
@8
4
Reverse Pec Deck
3 Sets
2 Sets
15-20 Reps
15-20 Reps
@7.5
@8.5
5
Bayesian Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@9.5
Day 1
1
Leg Curl
3 Sets
8-12 Reps
@8
2
Squat (Barbell)
2 Sets
1 Set
2 Sets
8-12 Reps
6-8 Reps
5-5 Reps
@6
@8
@9
3
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8.5
4
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
5
Standing Calf Raise
2 Sets
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@6.5
@7
@7.5
@8
6
Hip Adductor (Machine)
3 Sets
8-10 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
5-5 Reps
@6.5
@7
@8
@9
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@9
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@9.5
5
Skull Crusher
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
8-8 Reps
@7.5
@9
@9
6
Tricep Pushdown (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9.5
Day 3
1
Barbell Row
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
10-8 Reps
6-8 Reps
@7
@7.5
@8
@9
@9.5
2
Underhand Lat Pulldown
1 Set
1 Set
1 Set
12-15 Reps
8-12 Reps
8-10 Reps
@8
@8.5
@9.5
3
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@8
4
Face Pull
3 Sets
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8.5
@9
5
Hammer Curl
1 Set
2 Sets
12-15 Reps
10-12 Reps
@8
@8
6
Spider Curl
1 Set
2 Sets
12-15 Reps
12-10 Reps
@8
@9.5
Day 4
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
8-12 Reps
6-10 Reps
4-6 Reps
@6.5
@8
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
3
Leg Press
3 Sets
8-12 Reps
@8
4
Lying Leg Curl
3 Sets
12 Reps
@8
5
Seated Calf Raise
5 Sets
15-20 Reps
@8
6
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@8
Day 5
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
5-5 Reps
@7.5
@7.5
@8
@9
2
Chest Press (Machine)
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
10-12 Reps
@8
@8.5
@9
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
12-15 Reps
@8
@8.5
@9
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-12 Reps
8-12 Reps
@8
@9.5
5
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8-12 Reps
6-10 Reps
6-10 Reps
@7.5
@8.5
@9.5
6
Tricep Kickback
3 Sets
8-12 Reps
@8
Day 6
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@7.5
@8
@9
@9.5
2
Lat Pulldown
3 Sets
10-12 Reps
@8
3
Seated Row (Cable)
3 Sets
8-12 Reps
@8
4
Reverse Pec Deck
3 Sets
2 Sets
15-20 Reps
15-20 Reps
@7.5
@8.5
5
Bayesian Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@9.5