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My MagaChad Split
by Titouan B.
3 athletes joined
Program Description
This is just my personal program to get bigger
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jan 03, 2024 09:07
Last Edited
May 07, 2024 10:23
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Week 1
1 / 12 Weeks
Day 1
1A
Squat (Barbell)
3 Sets
6-10 Reps
1B
Neck Curl
3 Sets
15-20 Reps
2A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
2B
Decline Crunch (Weighted)
3 Sets
10-15 Reps
3A
Standing Calf Raise
3 Sets
10-15 Reps
3B
Neck Extension
3 Sets
10-15 Reps
4A
Back Extension (Weighted)
3 Sets
10-15 Reps
4B
Farmer's Walk (Weighted)
1 Set
1 mins
Day 2
1A
Pull-Up (Weighted)
3 Sets
6-10 Reps
1B
Hanging Leg Raise
3 Sets
10-15 Reps
2A
Dumbbell Row
3 Sets
8-12 Reps
2B
Neck Curl
3 Sets
10-15 Reps
3A
Preacher Curl (Barbell)
3 Sets
6-10 Reps
3B
Upright Row (Barbell)
3 Sets
10-12 Reps
Day 3
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
1B
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
2A
Overhead Press (Barbell)
4 Sets
6-10 Reps
2B
Reverse Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
3A
Chest Fly (Machine)
3 Sets
8-12 Reps
3B
Katana Extension
3 Sets
8-12 Reps
3C
Lateral Raise (Cable)
3 Sets
8-12 Reps
Day 4
1A
Skull Crusher
3 Sets
6-12 Reps
1B
Bicep Curl (EZ Bar)
3 Sets
6-12 Reps
2A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
2B
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
3A
Reverse Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
3B
Dead Hang
3 Sets
AMRAP
Day 5
1
Deadlift (Barbell)
1 Set
3-5 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2B
Side Bend (Dumbbell)
3 Sets
10-15 Reps
3A
Squat (Smith Machine)
3 Sets
8-12 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
4A
Standing Calf Raise
3 Sets
8-12 Reps
4B
Plank
3 Sets
2 mins
Day 1
1A
Pull-Up (Weighted)
3 Sets
6-10 Reps
1B
Hanging Leg Raise
3 Sets
10-15 Reps
2A
Dumbbell Row
3 Sets
8-12 Reps
2B
Neck Curl
3 Sets
10-15 Reps
3A
Preacher Curl (Barbell)
3 Sets
6-10 Reps
3B
Upright Row (Barbell)
3 Sets
10-12 Reps
Day 2
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
1B
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
2A
Overhead Press (Barbell)
4 Sets
6-10 Reps
2B
Reverse Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
3A
Chest Fly (Machine)
3 Sets
8-12 Reps
3B
Katana Extension
3 Sets
8-12 Reps
3C
Lateral Raise (Cable)
3 Sets
8-12 Reps
Day 3
1A
Squat (Barbell)
3 Sets
6-10 Reps
1B
Neck Curl
3 Sets
15-20 Reps
2A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
2B
Decline Crunch (Weighted)
3 Sets
10-15 Reps
3A
Standing Calf Raise
3 Sets
10-15 Reps
3B
Neck Extension
3 Sets
10-15 Reps
4A
Back Extension (Weighted)
3 Sets
10-15 Reps
4B
Farmer's Walk (Weighted)
1 Set
1 mins
Day 4
1A
Skull Crusher
3 Sets
6-12 Reps
1B
Bicep Curl (EZ Bar)
3 Sets
6-12 Reps
2A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
2B
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
3A
Reverse Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
3B
Dead Hang
3 Sets
AMRAP
Day 5
1
Deadlift (Barbell)
1 Set
3-5 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2B
Side Bend (Dumbbell)
3 Sets
10-15 Reps
3A
Squat (Smith Machine)
3 Sets
8-12 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
4A
Standing Calf Raise
3 Sets
8-12 Reps
4B
Plank
3 Sets
2 mins
Day 6
1A
Squat (Barbell)
3 Sets
6-10 Reps
1B
Neck Curl
3 Sets
15-20 Reps
2A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
2B
Decline Crunch (Weighted)
3 Sets
10-15 Reps
3A
Standing Calf Raise
3 Sets
10-15 Reps
3B
Neck Extension
3 Sets
10-15 Reps
4A
Back Extension (Weighted)
3 Sets
10-15 Reps
4B
Farmer's Walk (Weighted)
1 Set
1 mins
Day 7
1A
Pull-Up (Weighted)
3 Sets
6-10 Reps
1B
Hanging Leg Raise
3 Sets
10-15 Reps
2A
Dumbbell Row
3 Sets
8-12 Reps
2B
Neck Curl
3 Sets
10-15 Reps
3A
Preacher Curl (Barbell)
3 Sets
6-10 Reps
3B
Upright Row (Barbell)
3 Sets
10-12 Reps
Day 8
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
1B
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
2A
Overhead Press (Barbell)
4 Sets
6-10 Reps
2B
Reverse Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
3A
Chest Fly (Machine)
3 Sets
8-12 Reps
3B
Katana Extension
3 Sets
8-12 Reps
3C
Lateral Raise (Cable)
3 Sets
8-12 Reps
Day 9
1A
Skull Crusher
3 Sets
6-12 Reps
1B
Bicep Curl (EZ Bar)
3 Sets
6-12 Reps
2A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
2B
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
3A
Reverse Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
3B
Dead Hang
3 Sets
AMRAP
Day 10
1
Deadlift (Barbell)
1 Set
3-5 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2B
Side Bend (Dumbbell)
3 Sets
10-15 Reps
3A
Squat (Smith Machine)
3 Sets
8-12 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
4A
Standing Calf Raise
3 Sets
8-12 Reps
4B
Plank
3 Sets
2 mins
Day 1
1A
Pull-Up (Weighted)
3 Sets
6-10 Reps
1B
Hanging Leg Raise
3 Sets
10-15 Reps
2A
Dumbbell Row
3 Sets
8-12 Reps
2B
Neck Curl
3 Sets
10-15 Reps
3A
Preacher Curl (Barbell)
3 Sets
6-10 Reps
3B
Upright Row (Barbell)
3 Sets
10-12 Reps
Day 2
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
1B
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
2A
Overhead Press (Barbell)
4 Sets
6-10 Reps
2B
Reverse Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
3A
Chest Fly (Machine)
3 Sets
8-12 Reps
3B
Katana Extension
3 Sets
8-12 Reps
3C
Lateral Raise (Cable)
3 Sets
8-12 Reps
Day 3
1A
Squat (Barbell)
3 Sets
6-10 Reps
1B
Neck Curl
3 Sets
15-20 Reps
2A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
2B
Decline Crunch (Weighted)
3 Sets
10-15 Reps
3A
Standing Calf Raise
3 Sets
10-15 Reps
3B
Neck Extension
3 Sets
10-15 Reps
4A
Back Extension (Weighted)
3 Sets
10-15 Reps
4B
Farmer's Walk (Weighted)
1 Set
1 mins
Day 4
1A
Skull Crusher
3 Sets
6-12 Reps
1B
Bicep Curl (EZ Bar)
3 Sets
6-12 Reps
2A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
2B
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
3A
Reverse Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
3B
Dead Hang
3 Sets
AMRAP
Day 5
1
Deadlift (Barbell)
1 Set
3-5 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2B
Side Bend (Dumbbell)
3 Sets
10-15 Reps
3A
Squat (Smith Machine)
3 Sets
8-12 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
4A
Standing Calf Raise
3 Sets
8-12 Reps
4B
Plank
3 Sets
2 mins
Day 1
1A
Pull-Up (Weighted)
3 Sets
6-10 Reps
1B
Hanging Leg Raise
3 Sets
10-15 Reps
2A
Dumbbell Row
3 Sets
8-12 Reps
2B
Neck Curl
3 Sets
10-15 Reps
3A
Preacher Curl (Barbell)
3 Sets
6-10 Reps
3B
Upright Row (Barbell)
3 Sets
10-12 Reps
Day 2
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
1B
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
2A
Overhead Press (Barbell)
4 Sets
6-10 Reps
2B
Reverse Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
3A
Chest Fly (Machine)
3 Sets
8-12 Reps
3B
Katana Extension
3 Sets
8-12 Reps
3C
Lateral Raise (Cable)
3 Sets
8-12 Reps
Day 3
1A
Squat (Barbell)
3 Sets
6-10 Reps
1B
Neck Curl
3 Sets
15-20 Reps
2A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
2B
Decline Crunch (Weighted)
3 Sets
10-15 Reps
3A
Standing Calf Raise
3 Sets
10-15 Reps
3B
Neck Extension
3 Sets
10-15 Reps
4A
Back Extension (Weighted)
3 Sets
10-15 Reps
4B
Farmer's Walk (Weighted)
1 Set
1 mins
Day 4
1A
Skull Crusher
3 Sets
6-12 Reps
1B
Bicep Curl (EZ Bar)
3 Sets
6-12 Reps
2A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
2B
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
3A
Reverse Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
3B
Dead Hang
3 Sets
AMRAP
Day 5
1
Deadlift (Barbell)
1 Set
3-5 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2B
Side Bend (Dumbbell)
3 Sets
10-15 Reps
3A
Squat (Smith Machine)
3 Sets
8-12 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
4A
Standing Calf Raise
3 Sets
8-12 Reps
4B
Plank
3 Sets
2 mins
Day 1
1A
Pull-Up (Weighted)
3 Sets
6-10 Reps
1B
Hanging Leg Raise
3 Sets
10-15 Reps
2A
Dumbbell Row
3 Sets
8-12 Reps
2B
Neck Curl
3 Sets
10-15 Reps
3A
Preacher Curl (Barbell)
3 Sets
6-10 Reps
3B
Upright Row (Barbell)
3 Sets
10-12 Reps
Day 2
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
1B
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
2A
Overhead Press (Barbell)
4 Sets
6-10 Reps
2B
Reverse Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
3A
Chest Fly (Machine)
3 Sets
8-12 Reps
3B
Katana Extension
3 Sets
8-12 Reps
3C
Lateral Raise (Cable)
3 Sets
8-12 Reps
Day 3
1A
Squat (Barbell)
3 Sets
6-10 Reps
1B
Neck Curl
3 Sets
15-20 Reps
2A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
2B
Decline Crunch (Weighted)
3 Sets
10-15 Reps
3A
Standing Calf Raise
3 Sets
10-15 Reps
3B
Neck Extension
3 Sets
10-15 Reps
4A
Back Extension (Weighted)
3 Sets
10-15 Reps
4B
Farmer's Walk (Weighted)
1 Set
1 mins
Day 4
1A
Skull Crusher
3 Sets
6-12 Reps
1B
Bicep Curl (EZ Bar)
3 Sets
6-12 Reps
2A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
2B
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
3A
Reverse Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
3B
Dead Hang
3 Sets
AMRAP
Day 5
1
Deadlift (Barbell)
1 Set
3-5 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2B
Side Bend (Dumbbell)
3 Sets
10-15 Reps
3A
Squat (Smith Machine)
3 Sets
8-12 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
4A
Standing Calf Raise
3 Sets
8-12 Reps
4B
Plank
3 Sets
2 mins
Day 1
1A
Pull-Up (Weighted)
3 Sets
6-10 Reps
1B
Hanging Leg Raise
3 Sets
10-15 Reps
2A
Dumbbell Row
3 Sets
8-12 Reps
2B
Neck Curl
3 Sets
10-15 Reps
3A
Preacher Curl (Barbell)
3 Sets
6-10 Reps
3B
Upright Row (Barbell)
3 Sets
10-12 Reps
Day 2
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
1B
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
2A
Overhead Press (Barbell)
4 Sets
6-10 Reps
2B
Reverse Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
3A
Chest Fly (Machine)
3 Sets
8-12 Reps
3B
Katana Extension
3 Sets
8-12 Reps
3C
Lateral Raise (Cable)
3 Sets
8-12 Reps
Day 3
1A
Squat (Barbell)
3 Sets
6-10 Reps
1B
Neck Curl
3 Sets
15-20 Reps
2A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
2B
Decline Crunch (Weighted)
3 Sets
10-15 Reps
3A
Standing Calf Raise
3 Sets
10-15 Reps
3B
Neck Extension
3 Sets
10-15 Reps
4A
Back Extension (Weighted)
3 Sets
10-15 Reps
4B
Farmer's Walk (Weighted)
1 Set
1 mins
Day 4
1A
Skull Crusher
3 Sets
6-12 Reps
1B
Bicep Curl (EZ Bar)
3 Sets
6-12 Reps
2A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
2B
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
3A
Reverse Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
3B
Dead Hang
3 Sets
AMRAP
Day 5
1
Deadlift (Barbell)
1 Set
3-5 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2B
Side Bend (Dumbbell)
3 Sets
10-15 Reps
3A
Squat (Smith Machine)
3 Sets
8-12 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
4A
Standing Calf Raise
3 Sets
8-12 Reps
4B
Plank
3 Sets
2 mins
Day 1
1A
Pull-Up (Weighted)
3 Sets
6-10 Reps
1B
Hanging Leg Raise
3 Sets
10-15 Reps
2A
Dumbbell Row
3 Sets
8-12 Reps
2B
Neck Curl
3 Sets
10-15 Reps
3A
Preacher Curl (Barbell)
3 Sets
6-10 Reps
3B
Upright Row (Barbell)
3 Sets
10-12 Reps
Day 2
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
1B
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
2A
Overhead Press (Barbell)
4 Sets
6-10 Reps
2B
Reverse Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
3A
Chest Fly (Machine)
3 Sets
8-12 Reps
3B
Katana Extension
3 Sets
8-12 Reps
3C
Lateral Raise (Cable)
3 Sets
8-12 Reps
Day 3
1A
Squat (Barbell)
3 Sets
6-10 Reps
1B
Neck Curl
3 Sets
15-20 Reps
2A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
2B
Decline Crunch (Weighted)
3 Sets
10-15 Reps
3A
Standing Calf Raise
3 Sets
10-15 Reps
3B
Neck Extension
3 Sets
10-15 Reps
4A
Back Extension (Weighted)
3 Sets
10-15 Reps
4B
Farmer's Walk (Weighted)
1 Set
1 mins
Day 4
1A
Skull Crusher
3 Sets
6-12 Reps
1B
Bicep Curl (EZ Bar)
3 Sets
6-12 Reps
2A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
2B
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
3A
Reverse Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
3B
Dead Hang
3 Sets
AMRAP
Day 5
1
Deadlift (Barbell)
1 Set
3-5 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2B
Side Bend (Dumbbell)
3 Sets
10-15 Reps
3A
Squat (Smith Machine)
3 Sets
8-12 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
4A
Standing Calf Raise
3 Sets
8-12 Reps
4B
Plank
3 Sets
2 mins
Day 1
1A
Pull-Up (Weighted)
3 Sets
6-10 Reps
1B
Hanging Leg Raise
3 Sets
10-15 Reps
2A
Dumbbell Row
3 Sets
8-12 Reps
2B
Neck Curl
3 Sets
10-15 Reps
3A
Preacher Curl (Barbell)
3 Sets
6-10 Reps
3B
Upright Row (Barbell)
3 Sets
10-12 Reps
Day 2
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
1B
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
2A
Overhead Press (Barbell)
4 Sets
6-10 Reps
2B
Reverse Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
3A
Chest Fly (Machine)
3 Sets
8-12 Reps
3B
Katana Extension
3 Sets
8-12 Reps
3C
Lateral Raise (Cable)
3 Sets
8-12 Reps
Day 3
1A
Squat (Barbell)
3 Sets
6-10 Reps
1B
Neck Curl
3 Sets
15-20 Reps
2A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
2B
Decline Crunch (Weighted)
3 Sets
10-15 Reps
3A
Standing Calf Raise
3 Sets
10-15 Reps
3B
Neck Extension
3 Sets
10-15 Reps
4A
Back Extension (Weighted)
3 Sets
10-15 Reps
4B
Farmer's Walk (Weighted)
1 Set
1 mins
Day 4
1A
Skull Crusher
3 Sets
6-12 Reps
1B
Bicep Curl (EZ Bar)
3 Sets
6-12 Reps
2A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
2B
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
3A
Reverse Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
3B
Dead Hang
3 Sets
AMRAP
Day 5
1
Deadlift (Barbell)
1 Set
3-5 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2B
Side Bend (Dumbbell)
3 Sets
10-15 Reps
3A
Squat (Smith Machine)
3 Sets
8-12 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
4A
Standing Calf Raise
3 Sets
8-12 Reps
4B
Plank
3 Sets
2 mins
Day 1
1A
Pull-Up (Weighted)
3 Sets
6-10 Reps
1B
Hanging Leg Raise
3 Sets
10-15 Reps
2A
Dumbbell Row
3 Sets
8-12 Reps
2B
Neck Curl
3 Sets
10-15 Reps
3A
Preacher Curl (Barbell)
3 Sets
6-10 Reps
3B
Upright Row (Barbell)
3 Sets
10-12 Reps
Day 2
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
1B
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
2A
Overhead Press (Barbell)
4 Sets
6-10 Reps
2B
Reverse Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
3A
Chest Fly (Machine)
3 Sets
8-12 Reps
3B
Katana Extension
3 Sets
8-12 Reps
3C
Lateral Raise (Cable)
3 Sets
8-12 Reps
Day 3
1A
Squat (Barbell)
3 Sets
6-10 Reps
1B
Neck Curl
3 Sets
15-20 Reps
2A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
2B
Decline Crunch (Weighted)
3 Sets
10-15 Reps
3A
Standing Calf Raise
3 Sets
10-15 Reps
3B
Neck Extension
3 Sets
10-15 Reps
4A
Back Extension (Weighted)
3 Sets
10-15 Reps
4B
Farmer's Walk (Weighted)
1 Set
1 mins
Day 4
1A
Skull Crusher
3 Sets
6-12 Reps
1B
Bicep Curl (EZ Bar)
3 Sets
6-12 Reps
2A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
2B
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
3A
Reverse Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
3B
Dead Hang
3 Sets
AMRAP
Day 5
1
Deadlift (Barbell)
1 Set
3-5 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2B
Side Bend (Dumbbell)
3 Sets
10-15 Reps
3A
Squat (Smith Machine)
3 Sets
8-12 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
4A
Standing Calf Raise
3 Sets
8-12 Reps
4B
Plank
3 Sets
2 mins
Day 1
1A
Pull-Up (Weighted)
3 Sets
6-10 Reps
1B
Hanging Leg Raise
3 Sets
10-15 Reps
2A
Dumbbell Row
3 Sets
8-12 Reps
2B
Neck Curl
3 Sets
10-15 Reps
3A
Preacher Curl (Barbell)
3 Sets
6-10 Reps
3B
Upright Row (Barbell)
3 Sets
10-12 Reps
Day 2
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
1B
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
2A
Overhead Press (Barbell)
4 Sets
6-10 Reps
2B
Reverse Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
3A
Chest Fly (Machine)
3 Sets
8-12 Reps
3B
Katana Extension
3 Sets
8-12 Reps
3C
Lateral Raise (Cable)
3 Sets
8-12 Reps
Day 3
1A
Squat (Barbell)
3 Sets
6-10 Reps
1B
Neck Curl
3 Sets
15-20 Reps
2A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
2B
Decline Crunch (Weighted)
3 Sets
10-15 Reps
3A
Standing Calf Raise
3 Sets
10-15 Reps
3B
Neck Extension
3 Sets
10-15 Reps
4A
Back Extension (Weighted)
3 Sets
10-15 Reps
4B
Farmer's Walk (Weighted)
1 Set
1 mins
Day 4
1A
Skull Crusher
3 Sets
6-12 Reps
1B
Bicep Curl (EZ Bar)
3 Sets
6-12 Reps
2A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
2B
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
3A
Reverse Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
3B
Dead Hang
3 Sets
AMRAP
Day 5
1
Deadlift (Barbell)
1 Set
3-5 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2B
Side Bend (Dumbbell)
3 Sets
10-15 Reps
3A
Squat (Smith Machine)
3 Sets
8-12 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
4A
Standing Calf Raise
3 Sets
8-12 Reps
4B
Plank
3 Sets
2 mins
Day 1
1A
Pull-Up (Weighted)
3 Sets
6-10 Reps
1B
Hanging Leg Raise
3 Sets
10-15 Reps
2A
Dumbbell Row
3 Sets
8-12 Reps
2B
Neck Curl
3 Sets
10-15 Reps
3A
Preacher Curl (Barbell)
3 Sets
6-10 Reps
3B
Upright Row (Barbell)
3 Sets
10-12 Reps
Day 2
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
1B
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
2A
Overhead Press (Barbell)
4 Sets
6-10 Reps
2B
Reverse Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
3A
Chest Fly (Machine)
3 Sets
8-12 Reps
3B
Katana Extension
3 Sets
8-12 Reps
3C
Lateral Raise (Cable)
3 Sets
8-12 Reps
Day 3
1A
Squat (Barbell)
3 Sets
6-10 Reps
1B
Neck Curl
3 Sets
15-20 Reps
2A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
2B
Decline Crunch (Weighted)
3 Sets
10-15 Reps
3A
Standing Calf Raise
3 Sets
10-15 Reps
3B
Neck Extension
3 Sets
10-15 Reps
4A
Back Extension (Weighted)
3 Sets
10-15 Reps
4B
Farmer's Walk (Weighted)
1 Set
1 mins
Day 4
1A
Skull Crusher
3 Sets
6-12 Reps
1B
Bicep Curl (EZ Bar)
3 Sets
6-12 Reps
2A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
2B
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
3A
Reverse Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
3B
Dead Hang
3 Sets
AMRAP
Day 5
1
Deadlift (Barbell)
1 Set
3-5 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2B
Side Bend (Dumbbell)
3 Sets
10-15 Reps
3A
Squat (Smith Machine)
3 Sets
8-12 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
4A
Standing Calf Raise
3 Sets
8-12 Reps
4B
Plank
3 Sets
2 mins
Day 1
1A
Pull-Up (Weighted)
3 Sets
6-10 Reps
1B
Hanging Leg Raise
3 Sets
10-15 Reps
2A
Dumbbell Row
3 Sets
8-12 Reps
2B
Neck Curl
3 Sets
10-15 Reps
3A
Preacher Curl (Barbell)
3 Sets
6-10 Reps
3B
Upright Row (Barbell)
3 Sets
10-12 Reps
Day 2
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
1B
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
2A
Overhead Press (Barbell)
4 Sets
6-10 Reps
2B
Reverse Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
3A
Chest Fly (Machine)
3 Sets
8-12 Reps
3B
Katana Extension
3 Sets
8-12 Reps
3C
Lateral Raise (Cable)
3 Sets
8-12 Reps
Day 3
1A
Squat (Barbell)
3 Sets
6-10 Reps
1B
Neck Curl
3 Sets
15-20 Reps
2A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
2B
Decline Crunch (Weighted)
3 Sets
10-15 Reps
3A
Standing Calf Raise
3 Sets
10-15 Reps
3B
Neck Extension
3 Sets
10-15 Reps
4A
Back Extension (Weighted)
3 Sets
10-15 Reps
4B
Farmer's Walk (Weighted)
1 Set
1 mins
Day 4
1A
Skull Crusher
3 Sets
6-12 Reps
1B
Bicep Curl (EZ Bar)
3 Sets
6-12 Reps
2A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
2B
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
3A
Reverse Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
3B
Dead Hang
3 Sets
AMRAP
Day 5
1
Deadlift (Barbell)
1 Set
3-5 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2B
Side Bend (Dumbbell)
3 Sets
10-15 Reps
3A
Squat (Smith Machine)
3 Sets
8-12 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
4A
Standing Calf Raise
3 Sets
8-12 Reps
4B
Plank
3 Sets
2 mins