logo
Muscle Mashle Program (Chest Focus)
by Aminulloh M.
25 athletes joined
Program Description
To stay consistent and build muscle while staying lean.
Program Overview
Level
Novice
Goal
Powerbuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
100 minutes
Created
Feb 20, 2024 01:36
Last Edited
Jun 12, 2024 09:08
down_app
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
6 Reps
6 Reps
6 Reps
@6
@8
@9
@10
2
Chest Press (Machine)
1 Set
2 Sets
10 Reps
8 Reps
@8
@10
3
Pec Deck (Machine)
2 Sets
2 Sets
12 Reps
10 Reps
@8
@9
4
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8
@9
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@7
@8
6
Bench Press (Close Grip)
1 Set
2 Sets
8 Reps
8 Reps
@8
@9
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
@9.5
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
5 Reps
@6.5
@9
@9.5
@10
2
Chest Supported Row (Machine)
3 Sets
10 Reps
@8
3
Seated Row (Cable)
3 Sets
10 Reps
@8.5
4
Single Arm High Row (Cable)
2 Sets
2 Sets
12 Reps
12 Reps
@7.5
@8
5
Reverse Pec Deck
2 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@6.5
@7
6
Incline Curl (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
7
Bicep Curl (Cable)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@8
@8.5
@9
Day 3
1
Leg Extension
1 Set
2 Sets
1 Set
12 Reps
12 Reps
6 Reps
@6
@8.5
@10
2
Hamstring Curl
1 Set
2 Sets
1 Set
10 Reps
10 Reps
6 Reps
@6
@8.5
@10
3
Leg Press
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
6 Reps
@6
@8
@8.5
@10
4
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
6 Reps
@6
@8
@8.5
@10
5
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@6
@7.5
@8.5
6
Standing Calf Raise
1 Set
2 Sets
15 Reps
20 Reps
@7
@7
Day 4
1
Chest Fly (Cable)
1 Set
3 Sets
12 Reps
12 Reps
@6.5
@8
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
8 Reps
@7
@8
@9
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
4
Chest Fly (Cable)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
8 Reps
@6.5
@7
@7.5
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@9.5
6
Tricep Extension (Cable)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
8 Reps
@7
@8
@8.5
7
Spider Curl
3 Sets
10 Reps
@7.5
8
Preacher Curl (Barbell)
1 Set
2 Sets
1 Set
12 Reps
12 Reps
10 Reps
@7
@8
@9.5
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
6 Reps
6 Reps
6 Reps
@6
@8
@9
@10
2
Chest Press (Machine)
1 Set
2 Sets
10 Reps
8 Reps
@8
@10
3
Pec Deck (Machine)
2 Sets
2 Sets
12 Reps
10 Reps
@8
@9
4
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8
@9
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@7
@8
6
Bench Press (Close Grip)
1 Set
2 Sets
8 Reps
8 Reps
@8
@9
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
@9.5
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
5 Reps
@6.5
@9
@9.5
@10
2
Chest Supported Row (Machine)
3 Sets
10 Reps
@8
3
Seated Row (Cable)
3 Sets
10 Reps
@8.5
4
Single Arm High Row (Cable)
2 Sets
2 Sets
12 Reps
12 Reps
@7.5
@8
5
Reverse Pec Deck
2 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@6.5
@7
6
Incline Curl (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
7
Bicep Curl (Cable)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@8
@8.5
@9
Day 3
1
Leg Extension
1 Set
2 Sets
1 Set
12 Reps
12 Reps
6 Reps
@6
@8.5
@10
2
Hamstring Curl
1 Set
2 Sets
1 Set
10 Reps
10 Reps
6 Reps
@6
@8.5
@10
3
Leg Press
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
6 Reps
@6
@8
@8.5
@10
4
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
6 Reps
@6
@8
@8.5
@10
5
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@6
@7.5
@8.5
6
Standing Calf Raise
1 Set
2 Sets
15 Reps
20 Reps
@7
@7
Day 4
1
Chest Fly (Cable)
1 Set
3 Sets
12 Reps
12 Reps
@6.5
@8
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
8 Reps
@7
@8
@9
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
4
Chest Fly (Cable)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
8 Reps
@6.5
@7
@7.5
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@9.5
6
Tricep Extension (Cable)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
8 Reps
@7
@8
@8.5
7
Spider Curl
3 Sets
10 Reps
@7.5
8
Preacher Curl (Barbell)
1 Set
2 Sets
1 Set
12 Reps
12 Reps
10 Reps
@7
@8
@9.5
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
6 Reps
6 Reps
6 Reps
@6
@8
@9
@10
2
Chest Press (Machine)
1 Set
2 Sets
10 Reps
8 Reps
@8
@10
3
Pec Deck (Machine)
2 Sets
2 Sets
12 Reps
10 Reps
@8
@9
4
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8
@9
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@7
@8
6
Bench Press (Close Grip)
1 Set
2 Sets
8 Reps
8 Reps
@8
@9
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
@9.5
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
5 Reps
@6.5
@9
@9.5
@10
2
Chest Supported Row (Machine)
3 Sets
10 Reps
@8
3
Seated Row (Cable)
3 Sets
10 Reps
@8.5
4
Single Arm High Row (Cable)
2 Sets
2 Sets
12 Reps
12 Reps
@7.5
@8
5
Reverse Pec Deck
2 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@6.5
@7
6
Incline Curl (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
7
Bicep Curl (Cable)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@8
@8.5
@9
Day 3
1
Leg Extension
1 Set
2 Sets
1 Set
12 Reps
12 Reps
6 Reps
@6
@8.5
@10
2
Hamstring Curl
1 Set
2 Sets
1 Set
10 Reps
10 Reps
6 Reps
@6
@8.5
@10
3
Leg Press
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
6 Reps
@6
@8
@8.5
@10
4
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
6 Reps
@6
@8
@8.5
@10
5
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@6
@7.5
@8.5
6
Standing Calf Raise
1 Set
2 Sets
15 Reps
20 Reps
@7
@7
Day 4
1
Chest Fly (Cable)
1 Set
3 Sets
12 Reps
12 Reps
@6.5
@8
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
8 Reps
@7
@8
@9
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
4
Chest Fly (Cable)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
8 Reps
@6.5
@7
@7.5
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@9.5
6
Tricep Extension (Cable)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
8 Reps
@7
@8
@8.5
7
Spider Curl
3 Sets
10 Reps
@7.5
8
Preacher Curl (Barbell)
1 Set
2 Sets
1 Set
12 Reps
12 Reps
10 Reps
@7
@8
@9.5
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
6 Reps
6 Reps
6 Reps
@6
@8
@9
@10
2
Chest Press (Machine)
1 Set
2 Sets
10 Reps
8 Reps
@8
@10
3
Pec Deck (Machine)
2 Sets
2 Sets
12 Reps
10 Reps
@8
@9
4
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8
@9
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@7
@8
6
Bench Press (Close Grip)
1 Set
2 Sets
8 Reps
8 Reps
@8
@9
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
@9.5
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
5 Reps
@6.5
@9
@9.5
@10
2
Chest Supported Row (Machine)
3 Sets
10 Reps
@8
3
Seated Row (Cable)
3 Sets
10 Reps
@8.5
4
Single Arm High Row (Cable)
2 Sets
2 Sets
12 Reps
12 Reps
@7.5
@8
5
Reverse Pec Deck
2 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@6.5
@7
6
Incline Curl (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
7
Bicep Curl (Cable)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@8
@8.5
@9
Day 3
1
Leg Extension
1 Set
2 Sets
1 Set
12 Reps
12 Reps
6 Reps
@6
@8.5
@10
2
Hamstring Curl
1 Set
2 Sets
1 Set
10 Reps
10 Reps
6 Reps
@6
@8.5
@10
3
Leg Press
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
6 Reps
@6
@8
@8.5
@10
4
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
6 Reps
@6
@8
@8.5
@10
5
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@6
@7.5
@8.5
6
Standing Calf Raise
1 Set
2 Sets
15 Reps
20 Reps
@7
@7
Day 4
1
Chest Fly (Cable)
1 Set
3 Sets
12 Reps
12 Reps
@6.5
@8
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
8 Reps
@7
@8
@9
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
4
Chest Fly (Cable)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
8 Reps
@6.5
@7
@7.5
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@9.5
6
Tricep Extension (Cable)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
8 Reps
@7
@8
@8.5
7
Spider Curl
3 Sets
10 Reps
@7.5
8
Preacher Curl (Barbell)
1 Set
2 Sets
1 Set
12 Reps
12 Reps
10 Reps
@7
@8
@9.5
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
6 Reps
6 Reps
6 Reps
@6
@8
@9
@10
2
Chest Press (Machine)
1 Set
2 Sets
10 Reps
8 Reps
@8
@10
3
Pec Deck (Machine)
2 Sets
2 Sets
12 Reps
10 Reps
@8
@9
4
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8
@9
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@7
@8
6
Bench Press (Close Grip)
1 Set
2 Sets
8 Reps
8 Reps
@8
@9
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
@9.5
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
5 Reps
@6.5
@9
@9.5
@10
2
Chest Supported Row (Machine)
3 Sets
10 Reps
@8
3
Seated Row (Cable)
3 Sets
10 Reps
@8.5
4
Single Arm High Row (Cable)
2 Sets
2 Sets
12 Reps
12 Reps
@7.5
@8
5
Reverse Pec Deck
2 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@6.5
@7
6
Incline Curl (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
7
Bicep Curl (Cable)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@8
@8.5
@9
Day 3
1
Leg Extension
1 Set
2 Sets
1 Set
12 Reps
12 Reps
6 Reps
@6
@8.5
@10
2
Hamstring Curl
1 Set
2 Sets
1 Set
10 Reps
10 Reps
6 Reps
@6
@8.5
@10
3
Leg Press
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
6 Reps
@6
@8
@8.5
@10
4
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
6 Reps
@6
@8
@8.5
@10
5
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@6
@7.5
@8.5
6
Standing Calf Raise
1 Set
2 Sets
15 Reps
20 Reps
@7
@7
Day 4
1
Chest Fly (Cable)
1 Set
3 Sets
12 Reps
12 Reps
@6.5
@8
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
8 Reps
@7
@8
@9
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
4
Chest Fly (Cable)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
8 Reps
@6.5
@7
@7.5
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@9.5
6
Tricep Extension (Cable)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
8 Reps
@7
@8
@8.5
7
Spider Curl
3 Sets
10 Reps
@7.5
8
Preacher Curl (Barbell)
1 Set
2 Sets
1 Set
12 Reps
12 Reps
10 Reps
@7
@8
@9.5
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
6 Reps
6 Reps
6 Reps
@6
@8
@9
@10
2
Chest Press (Machine)
1 Set
2 Sets
10 Reps
8 Reps
@8
@10
3
Pec Deck (Machine)
2 Sets
2 Sets
12 Reps
10 Reps
@8
@9
4
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8
@9
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@7
@8
6
Bench Press (Close Grip)
1 Set
2 Sets
8 Reps
8 Reps
@8
@9
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
@9.5
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
5 Reps
@6.5
@9
@9.5
@10
2
Chest Supported Row (Machine)
3 Sets
10 Reps
@8
3
Seated Row (Cable)
3 Sets
10 Reps
@8.5
4
Single Arm High Row (Cable)
2 Sets
2 Sets
12 Reps
12 Reps
@7.5
@8
5
Reverse Pec Deck
2 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@6.5
@7
6
Incline Curl (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
7
Bicep Curl (Cable)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@8
@8.5
@9
Day 3
1
Leg Extension
1 Set
2 Sets
1 Set
12 Reps
12 Reps
6 Reps
@6
@8.5
@10
2
Hamstring Curl
1 Set
2 Sets
1 Set
10 Reps
10 Reps
6 Reps
@6
@8.5
@10
3
Leg Press
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
6 Reps
@6
@8
@8.5
@10
4
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
6 Reps
@6
@8
@8.5
@10
5
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@6
@7.5
@8.5
6
Standing Calf Raise
1 Set
2 Sets
15 Reps
20 Reps
@7
@7
Day 4
1
Chest Fly (Cable)
1 Set
3 Sets
12 Reps
12 Reps
@6.5
@8
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
8 Reps
@7
@8
@9
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
4
Chest Fly (Cable)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
8 Reps
@6.5
@7
@7.5
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@9.5
6
Tricep Extension (Cable)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
8 Reps
@7
@8
@8.5
7
Spider Curl
3 Sets
10 Reps
@7.5
8
Preacher Curl (Barbell)
1 Set
2 Sets
1 Set
12 Reps
12 Reps
10 Reps
@7
@8
@9.5
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
6 Reps
6 Reps
6 Reps
@6
@8
@9
@10
2
Chest Press (Machine)
1 Set
2 Sets
10 Reps
8 Reps
@8
@10
3
Pec Deck (Machine)
2 Sets
2 Sets
12 Reps
10 Reps
@8
@9
4
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8
@9
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@7
@8
6
Bench Press (Close Grip)
1 Set
2 Sets
8 Reps
8 Reps
@8
@9
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
@9.5
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
5 Reps
@6.5
@9
@9.5
@10
2
Chest Supported Row (Machine)
3 Sets
10 Reps
@8
3
Seated Row (Cable)
3 Sets
10 Reps
@8.5
4
Single Arm High Row (Cable)
2 Sets
2 Sets
12 Reps
12 Reps
@7.5
@8
5
Reverse Pec Deck
2 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@6.5
@7
6
Incline Curl (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
7
Bicep Curl (Cable)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@8
@8.5
@9
Day 3
1
Leg Extension
1 Set
2 Sets
1 Set
12 Reps
12 Reps
6 Reps
@6
@8.5
@10
2
Hamstring Curl
1 Set
2 Sets
1 Set
10 Reps
10 Reps
6 Reps
@6
@8.5
@10
3
Leg Press
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
6 Reps
@6
@8
@8.5
@10
4
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
6 Reps
@6
@8
@8.5
@10
5
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@6
@7.5
@8.5
6
Standing Calf Raise
1 Set
2 Sets
15 Reps
20 Reps
@7
@7
Day 4
1
Chest Fly (Cable)
1 Set
3 Sets
12 Reps
12 Reps
@6.5
@8
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
8 Reps
@7
@8
@9
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
4
Chest Fly (Cable)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
8 Reps
@6.5
@7
@7.5
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@9.5
6
Tricep Extension (Cable)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
8 Reps
@7
@8
@8.5
7
Spider Curl
3 Sets
10 Reps
@7.5
8
Preacher Curl (Barbell)
1 Set
2 Sets
1 Set
12 Reps
12 Reps
10 Reps
@7
@8
@9.5
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
6 Reps
6 Reps
6 Reps
@6
@8
@9
@10
2
Chest Press (Machine)
1 Set
2 Sets
10 Reps
8 Reps
@8
@10
3
Pec Deck (Machine)
2 Sets
2 Sets
12 Reps
10 Reps
@8
@9
4
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8
@9
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@7
@8
6
Bench Press (Close Grip)
1 Set
2 Sets
8 Reps
8 Reps
@8
@9
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
@9.5
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
5 Reps
@6.5
@9
@9.5
@10
2
Chest Supported Row (Machine)
3 Sets
10 Reps
@8
3
Seated Row (Cable)
3 Sets
10 Reps
@8.5
4
Single Arm High Row (Cable)
2 Sets
2 Sets
12 Reps
12 Reps
@7.5
@8
5
Reverse Pec Deck
2 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@6.5
@7
6
Incline Curl (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
7
Bicep Curl (Cable)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@8
@8.5
@9
Day 3
1
Leg Extension
1 Set
2 Sets
1 Set
12 Reps
12 Reps
6 Reps
@6
@8.5
@10
2
Hamstring Curl
1 Set
2 Sets
1 Set
10 Reps
10 Reps
6 Reps
@6
@8.5
@10
3
Leg Press
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
6 Reps
@6
@8
@8.5
@10
4
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
6 Reps
@6
@8
@8.5
@10
5
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@6
@7.5
@8.5
6
Standing Calf Raise
1 Set
2 Sets
15 Reps
20 Reps
@7
@7
Day 4
1
Chest Fly (Cable)
1 Set
3 Sets
12 Reps
12 Reps
@6.5
@8
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
8 Reps
@7
@8
@9
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
4
Chest Fly (Cable)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
8 Reps
@6.5
@7
@7.5
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@9.5
6
Tricep Extension (Cable)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
8 Reps
@7
@8
@8.5
7
Spider Curl
3 Sets
10 Reps
@7.5
8
Preacher Curl (Barbell)
1 Set
2 Sets
1 Set
12 Reps
12 Reps
10 Reps
@7
@8
@9.5
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
6 Reps
6 Reps
6 Reps
@6
@8
@9
@10
2
Chest Press (Machine)
1 Set
2 Sets
10 Reps
8 Reps
@8
@10
3
Pec Deck (Machine)
2 Sets
2 Sets
12 Reps
10 Reps
@8
@9
4
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8
@9
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@7
@8
6
Bench Press (Close Grip)
1 Set
2 Sets
8 Reps
8 Reps
@8
@9
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
@9.5
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
5 Reps
@6.5
@9
@9.5
@10
2
Chest Supported Row (Machine)
3 Sets
10 Reps
@8
3
Seated Row (Cable)
3 Sets
10 Reps
@8.5
4
Single Arm High Row (Cable)
2 Sets
2 Sets
12 Reps
12 Reps
@7.5
@8
5
Reverse Pec Deck
2 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@6.5
@7
6
Incline Curl (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
7
Bicep Curl (Cable)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@8
@8.5
@9
Day 3
1
Leg Extension
1 Set
2 Sets
1 Set
12 Reps
12 Reps
6 Reps
@6
@8.5
@10
2
Hamstring Curl
1 Set
2 Sets
1 Set
10 Reps
10 Reps
6 Reps
@6
@8.5
@10
3
Leg Press
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
6 Reps
@6
@8
@8.5
@10
4
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
6 Reps
@6
@8
@8.5
@10
5
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@6
@7.5
@8.5
6
Standing Calf Raise
1 Set
2 Sets
15 Reps
20 Reps
@7
@7
Day 4
1
Chest Fly (Cable)
1 Set
3 Sets
12 Reps
12 Reps
@6.5
@8
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
8 Reps
@7
@8
@9
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
4
Chest Fly (Cable)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
8 Reps
@6.5
@7
@7.5
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@9.5
6
Tricep Extension (Cable)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
8 Reps
@7
@8
@8.5
7
Spider Curl
3 Sets
10 Reps
@7.5
8
Preacher Curl (Barbell)
1 Set
2 Sets
1 Set
12 Reps
12 Reps
10 Reps
@7
@8
@9.5
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
6 Reps
6 Reps
6 Reps
@6
@8
@9
@10
2
Chest Press (Machine)
1 Set
2 Sets
10 Reps
8 Reps
@8
@10
3
Pec Deck (Machine)
2 Sets
2 Sets
12 Reps
10 Reps
@8
@9
4
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8
@9
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@7
@8
6
Bench Press (Close Grip)
1 Set
2 Sets
8 Reps
8 Reps
@8
@9
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
@9.5
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
5 Reps
@6.5
@9
@9.5
@10
2
Chest Supported Row (Machine)
3 Sets
10 Reps
@8
3
Seated Row (Cable)
3 Sets
10 Reps
@8.5
4
Single Arm High Row (Cable)
2 Sets
2 Sets
12 Reps
12 Reps
@7.5
@8
5
Reverse Pec Deck
2 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@6.5
@7
6
Incline Curl (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
7
Bicep Curl (Cable)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@8
@8.5
@9
Day 3
1
Leg Extension
1 Set
2 Sets
1 Set
12 Reps
12 Reps
6 Reps
@6
@8.5
@10
2
Hamstring Curl
1 Set
2 Sets
1 Set
10 Reps
10 Reps
6 Reps
@6
@8.5
@10
3
Leg Press
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
6 Reps
@6
@8
@8.5
@10
4
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
6 Reps
@6
@8
@8.5
@10
5
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@6
@7.5
@8.5
6
Standing Calf Raise
1 Set
2 Sets
15 Reps
20 Reps
@7
@7
Day 4
1
Chest Fly (Cable)
1 Set
3 Sets
12 Reps
12 Reps
@6.5
@8
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
8 Reps
@7
@8
@9
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
4
Chest Fly (Cable)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
8 Reps
@6.5
@7
@7.5
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@9.5
6
Tricep Extension (Cable)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
8 Reps
@7
@8
@8.5
7
Spider Curl
3 Sets
10 Reps
@7.5
8
Preacher Curl (Barbell)
1 Set
2 Sets
1 Set
12 Reps
12 Reps
10 Reps
@7
@8
@9.5
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
6 Reps
6 Reps
6 Reps
@6
@8
@9
@10
2
Chest Press (Machine)
1 Set
2 Sets
10 Reps
8 Reps
@8
@10
3
Pec Deck (Machine)
2 Sets
2 Sets
12 Reps
10 Reps
@8
@9
4
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8
@9
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@7
@8
6
Bench Press (Close Grip)
1 Set
2 Sets
8 Reps
8 Reps
@8
@9
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
@9.5
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
5 Reps
@6.5
@9
@9.5
@10
2
Chest Supported Row (Machine)
3 Sets
10 Reps
@8
3
Seated Row (Cable)
3 Sets
10 Reps
@8.5
4
Single Arm High Row (Cable)
2 Sets
2 Sets
12 Reps
12 Reps
@7.5
@8
5
Reverse Pec Deck
2 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@6.5
@7
6
Incline Curl (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
7
Bicep Curl (Cable)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@8
@8.5
@9
Day 3
1
Leg Extension
1 Set
2 Sets
1 Set
12 Reps
12 Reps
6 Reps
@6
@8.5
@10
2
Hamstring Curl
1 Set
2 Sets
1 Set
10 Reps
10 Reps
6 Reps
@6
@8.5
@10
3
Leg Press
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
6 Reps
@6
@8
@8.5
@10
4
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
6 Reps
@6
@8
@8.5
@10
5
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@6
@7.5
@8.5
6
Standing Calf Raise
1 Set
2 Sets
15 Reps
20 Reps
@7
@7
Day 4
1
Chest Fly (Cable)
1 Set
3 Sets
12 Reps
12 Reps
@6.5
@8
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
8 Reps
@7
@8
@9
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
4
Chest Fly (Cable)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
8 Reps
@6.5
@7
@7.5
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@9.5
6
Tricep Extension (Cable)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
8 Reps
@7
@8
@8.5
7
Spider Curl
3 Sets
10 Reps
@7.5
8
Preacher Curl (Barbell)
1 Set
2 Sets
1 Set
12 Reps
12 Reps
10 Reps
@7
@8
@9.5
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
6 Reps
6 Reps
6 Reps
@6
@8
@9
@10
2
Chest Press (Machine)
1 Set
2 Sets
10 Reps
8 Reps
@8
@10
3
Pec Deck (Machine)
2 Sets
2 Sets
12 Reps
10 Reps
@8
@9
4
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8
@9
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@7
@8
6
Bench Press (Close Grip)
1 Set
2 Sets
8 Reps
8 Reps
@8
@9
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
@9.5
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
5 Reps
@6.5
@9
@9.5
@10
2
Chest Supported Row (Machine)
3 Sets
10 Reps
@8
3
Seated Row (Cable)
3 Sets
10 Reps
@8.5
4
Single Arm High Row (Cable)
2 Sets
2 Sets
12 Reps
12 Reps
@7.5
@8
5
Reverse Pec Deck
2 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@6.5
@7
6
Incline Curl (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
7
Bicep Curl (Cable)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@8
@8.5
@9
Day 3
1
Leg Extension
1 Set
2 Sets
1 Set
12 Reps
12 Reps
6 Reps
@6
@8.5
@10
2
Hamstring Curl
1 Set
2 Sets
1 Set
10 Reps
10 Reps
6 Reps
@6
@8.5
@10
3
Leg Press
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
6 Reps
@6
@8
@8.5
@10
4
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
6 Reps
@6
@8
@8.5
@10
5
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@6
@7.5
@8.5
6
Standing Calf Raise
1 Set
2 Sets
15 Reps
20 Reps
@7
@7
Day 4
1
Chest Fly (Cable)
1 Set
3 Sets
12 Reps
12 Reps
@6.5
@8
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
8 Reps
@7
@8
@9
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
4
Chest Fly (Cable)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
8 Reps
@6.5
@7
@7.5
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@9.5
6
Tricep Extension (Cable)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
8 Reps
@7
@8
@8.5
7
Spider Curl
3 Sets
10 Reps
@7.5
8
Preacher Curl (Barbell)
1 Set
2 Sets
1 Set
12 Reps
12 Reps
10 Reps
@7
@8
@9.5