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(Rock Lee) Work Hard To Be Strong
by Landon N.
3 athletes joined
Program Description
The purpose for this program is to target weaknesses in lifts and gain strength very quickly while still gaining muscle size and looking good.
Program Overview
Level
Intermediate
Goal
Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
120 minutes
Created
May 25, 2024 04:53
Last Edited
Jun 07, 2024 03:44
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Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@7
@9
2
Incline Bench Press (Smith Machine)
2 Sets
1 Set
8 Reps
8 Reps
@8.5
@9.5
3
Sumo Deadlift (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@7
@9
4
Lat Pulldown
2 Sets
1 Set
10 Reps
8 Reps
@8.5
@10
5
Chest Supported Row (Machine)
2 Sets
1 Set
10 Reps
8 Reps
@8.5
@10
6
Standing Pullover (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@10
Day 2
1
Seated Shoulder Press (Dumbbell)
2 Sets
8 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
3
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8.5
@9
@10
5
Skull Crusher
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8.5
@9
@10
6
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@8
@9
@10
7
Incline Curl (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@10
8
Preacher Curl (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@7
@8.5
@9
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8.5
@10
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@8
@9.5
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@10
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@9
@10
6
Skull Crusher
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@9
@10
Day 5
1
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@9
@10
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@9
@10
3
Standing Pullover (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@9
@9
@10
4
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8.5
@9
@10
5
Hammer Curl
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@9
@10
6
Incline Curl (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
@8
@10
7
Preacher Curl (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
@9
@10
Day 6
1
Tempo Bench Press
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Squat (Low Bar)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@8
@9
@10
3
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@10
4
Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@9
5
Romanian Deadlift (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@7
@8
6
Seated Calf Raise
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@9
@9
@10
Day 3
1
Squat (Low Bar)
4 Sets
1 Set
5 Reps
5 Reps
@7
@9
2
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@8
@9
@10
3
Hamstring Curl
2 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8.5
@9
@9.5
5
Seated Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8.5
@9
@9.5
Day 1
1
Bench Press (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@7
@9
2
Incline Bench Press (Smith Machine)
2 Sets
1 Set
8 Reps
8 Reps
@8.5
@9.5
3
Sumo Deadlift (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@7
@9
4
Lat Pulldown
2 Sets
1 Set
10 Reps
8 Reps
@8.5
@10
5
Chest Supported Row (Machine)
2 Sets
1 Set
10 Reps
8 Reps
@8.5
@10
6
Standing Pullover (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@10
Day 2
1
Seated Shoulder Press (Dumbbell)
2 Sets
8 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
3
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8.5
@9
@10
5
Skull Crusher
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8.5
@9
@10
6
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@8
@9
@10
7
Incline Curl (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@10
8
Preacher Curl (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
Day 3
1
Squat (Low Bar)
4 Sets
1 Set
5 Reps
5 Reps
@7
@9
2
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@8
@9
@10
3
Hamstring Curl
2 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8.5
@9
@9.5
5
Seated Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8.5
@9
@9.5
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@7
@8.5
@9
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8.5
@10
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@8
@9.5
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@10
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@9
@10
6
Skull Crusher
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@9
@10
Day 5
1
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@9
@10
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@9
@10
3
Standing Pullover (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@9
@9
@10
4
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8.5
@9
@10
5
Hammer Curl
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@9
@10
6
Incline Curl (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
@8
@10
7
Preacher Curl (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
@9
@10
Day 6
1
Tempo Bench Press
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Squat (Low Bar)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@8
@9
@10
3
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@10
4
Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@9
5
Romanian Deadlift (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@7
@8
6
Seated Calf Raise
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@9
@9
@10
Day 1
1
Bench Press (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@7
@9
2
Incline Bench Press (Smith Machine)
2 Sets
1 Set
8 Reps
8 Reps
@8.5
@9.5
3
Sumo Deadlift (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@7
@9
4
Lat Pulldown
2 Sets
1 Set
10 Reps
8 Reps
@8.5
@10
5
Chest Supported Row (Machine)
2 Sets
1 Set
10 Reps
8 Reps
@8.5
@10
6
Standing Pullover (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@10
Day 2
1
Seated Shoulder Press (Dumbbell)
2 Sets
8 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
3
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8.5
@9
@10
5
Skull Crusher
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8.5
@9
@10
6
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@8
@9
@10
7
Incline Curl (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@10
8
Preacher Curl (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
Day 3
1
Squat (Low Bar)
4 Sets
1 Set
5 Reps
5 Reps
@7
@9
2
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@8
@9
@10
3
Hamstring Curl
2 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8.5
@9
@9.5
5
Seated Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8.5
@9
@9.5
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@7
@8.5
@9
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8.5
@10
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@8
@9.5
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@10
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@9
@10
6
Skull Crusher
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@9
@10
Day 5
1
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@9
@10
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@9
@10
3
Standing Pullover (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@9
@9
@10
4
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8.5
@9
@10
5
Hammer Curl
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@9
@10
6
Incline Curl (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
@8
@10
7
Preacher Curl (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
@9
@10
Day 6
1
Tempo Bench Press
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Squat (Low Bar)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@8
@9
@10
3
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@10
4
Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@9
5
Romanian Deadlift (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@7
@8
6
Seated Calf Raise
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@9
@9
@10
Day 1
1
Bench Press (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@7
@9
2
Incline Bench Press (Smith Machine)
2 Sets
1 Set
8 Reps
8 Reps
@8.5
@9.5
3
Sumo Deadlift (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@7
@9
4
Lat Pulldown
2 Sets
1 Set
10 Reps
8 Reps
@8.5
@10
5
Chest Supported Row (Machine)
2 Sets
1 Set
10 Reps
8 Reps
@8.5
@10
6
Standing Pullover (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@10
Day 2
1
Seated Shoulder Press (Dumbbell)
2 Sets
8 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
3
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8.5
@9
@10
5
Skull Crusher
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8.5
@9
@10
6
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@8
@9
@10
7
Incline Curl (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@10
8
Preacher Curl (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
Day 3
1
Squat (Low Bar)
4 Sets
1 Set
5 Reps
5 Reps
@7
@9
2
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@8
@9
@10
3
Hamstring Curl
2 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8.5
@9
@9.5
5
Seated Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8.5
@9
@9.5
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@7
@8.5
@9
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8.5
@10
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@8
@9.5
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@10
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@9
@10
6
Skull Crusher
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@9
@10
Day 5
1
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@9
@10
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@9
@10
3
Standing Pullover (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@9
@9
@10
4
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8.5
@9
@10
5
Hammer Curl
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@9
@10
6
Incline Curl (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
@8
@10
7
Preacher Curl (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
@9
@10
Day 6
1
Tempo Bench Press
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Squat (Low Bar)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@8
@9
@10
3
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@10
4
Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@9
5
Romanian Deadlift (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@7
@8
6
Seated Calf Raise
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@9
@9
@10
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
3 Reps
3 Reps
@7
@9
2
Incline Bench Press (Smith Machine)
2 Sets
1 Set
6 Reps
6 Reps
@7
@9
3
Sumo Deadlift (Barbell)
3 Sets
1 Set
3 Reps
3 Reps
@7
@9
4
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@9
5
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@9
6
Standing Pullover (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@9
@9
@8
Day 3
1
Squat (Low Bar)
3 Sets
1 Set
3 Reps
3 Reps
@8
@9
2
Sumo Deadlift (Barbell)
2 Sets
1 Set
2 Reps
2 Reps
@9
@9.5
3
Seated Hamstring Curl
3 Sets
8 Reps
@9
4
Leg Extension
3 Sets
8 Reps
@9
5
Seated Calf Raise
3 Sets
15 Reps
@9
Day 4
1
Bench Press (Barbell)
2 Sets
1 Set
2 Reps
2 Reps
@9
@9.5
2
Incline Bench Press (Smith Machine)
3 Sets
6 Reps
@9
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
6 Reps
6 Reps
@8
@9
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
5
Tricep Pushdown (Cable)
2 Sets
1 Set
6 Reps
6 Reps
@8
@9
6
Skull Crusher
3 Sets
6 Reps
@9
Day 2
1
Seated Shoulder Press (Dumbbell)
2 Sets
6 Reps
@8
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
3
Tricep Pushdown (Cable)
2 Sets
1 Set
8 Reps
6 Reps
@8
@9
4
Skull Crusher
2 Sets
1 Set
8 Reps
6 Reps
@8
@9
5
Incline Curl (Dumbbell)
3 Sets
8 Reps
@9
6
Hammer Curl
3 Sets
8 Reps
@9
7
Preacher Curl (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
8
Rear Delt Fly (Machine)
3 Sets
10 Reps
@9
Day 5
1
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@9
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@9
3
Standing Pullover (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@9
@9
@10
4
Rear Delt Fly (Machine)
1 Set
2 Sets
10 Reps
10 Reps
@9
@10
5
Hammer Curl
2 Sets
1 Set
8 Reps
8 Reps
@8.5
@10
6
Incline Curl (Dumbbell)
2 Sets
8 Reps
@9
7
Preacher Curl (Dumbbell)
2 Sets
8 Reps
@9
Day 6
1
Bench Press (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@7
@8
2
Squat (Low Bar)
2 Sets
1 Set
2 Reps
2 Reps
@8
@9
3
Leg Extension
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
4
Seated Hamstring Curl
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
5
Romanian Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
@9
@10
6
Seated Calf Raise
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
3 Reps
3 Reps
@7
@9
2
Incline Bench Press (Smith Machine)
2 Sets
1 Set
6 Reps
6 Reps
@7
@9
3
Sumo Deadlift (Barbell)
3 Sets
1 Set
3 Reps
3 Reps
@7
@9
4
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@9
5
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@9
6
Standing Pullover (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@9
@9
@8
Day 2
1
Seated Shoulder Press (Dumbbell)
2 Sets
6 Reps
@8
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
3
Tricep Pushdown (Cable)
2 Sets
1 Set
8 Reps
6 Reps
@8
@9
4
Skull Crusher
2 Sets
1 Set
8 Reps
6 Reps
@8
@9
5
Incline Curl (Dumbbell)
3 Sets
8 Reps
@9
6
Hammer Curl
3 Sets
8 Reps
@9
7
Preacher Curl (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
8
Rear Delt Fly (Machine)
3 Sets
10 Reps
@9
Day 3
1
Squat (Low Bar)
3 Sets
1 Set
3 Reps
3 Reps
@8
@9
2
Sumo Deadlift (Barbell)
2 Sets
1 Set
2 Reps
2 Reps
@9
@9.5
3
Seated Hamstring Curl
3 Sets
8 Reps
@9
4
Leg Extension
3 Sets
8 Reps
@9
5
Seated Calf Raise
3 Sets
15 Reps
@9
Day 4
1
Bench Press (Barbell)
2 Sets
1 Set
2 Reps
2 Reps
@9
@9.5
2
Incline Bench Press (Smith Machine)
3 Sets
6 Reps
@9
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
6 Reps
6 Reps
@8
@9
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
5
Tricep Pushdown (Cable)
2 Sets
1 Set
6 Reps
6 Reps
@8
@9
6
Skull Crusher
3 Sets
6 Reps
@9
Day 5
1
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@9
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@9
3
Standing Pullover (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@9
@9
@10
4
Rear Delt Fly (Machine)
1 Set
2 Sets
10 Reps
10 Reps
@9
@10
5
Hammer Curl
2 Sets
1 Set
8 Reps
8 Reps
@8.5
@10
6
Incline Curl (Dumbbell)
2 Sets
8 Reps
@9
7
Preacher Curl (Dumbbell)
2 Sets
8 Reps
@9
Day 6
1
Bench Press (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@7
@8
2
Squat (Low Bar)
2 Sets
1 Set
2 Reps
2 Reps
@8
@9
3
Leg Extension
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
4
Seated Hamstring Curl
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
5
Romanian Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
@9
@10
6
Seated Calf Raise
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
3 Reps
3 Reps
@7
@9
2
Incline Bench Press (Smith Machine)
2 Sets
1 Set
6 Reps
6 Reps
@7
@9
3
Sumo Deadlift (Barbell)
3 Sets
1 Set
3 Reps
3 Reps
@7
@9
4
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@9
5
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@9
6
Standing Pullover (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@9
@9
@8
Day 2
1
Seated Shoulder Press (Dumbbell)
2 Sets
6 Reps
@8
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
3
Tricep Pushdown (Cable)
2 Sets
1 Set
8 Reps
6 Reps
@8
@9
4
Skull Crusher
2 Sets
1 Set
8 Reps
6 Reps
@8
@9
5
Incline Curl (Dumbbell)
3 Sets
8 Reps
@9
6
Hammer Curl
3 Sets
8 Reps
@9
7
Preacher Curl (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
8
Rear Delt Fly (Machine)
3 Sets
10 Reps
@9
Day 3
1
Squat (Low Bar)
3 Sets
1 Set
3 Reps
3 Reps
@8
@9
2
Sumo Deadlift (Barbell)
2 Sets
1 Set
2 Reps
2 Reps
@9
@9.5
3
Seated Hamstring Curl
3 Sets
8 Reps
@9
4
Leg Extension
3 Sets
8 Reps
@9
5
Seated Calf Raise
3 Sets
15 Reps
@9
Day 4
1
Bench Press (Barbell)
2 Sets
1 Set
2 Reps
2 Reps
@9
@9.5
2
Incline Bench Press (Smith Machine)
3 Sets
6 Reps
@9
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
6 Reps
6 Reps
@8
@9
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
5
Tricep Pushdown (Cable)
2 Sets
1 Set
6 Reps
6 Reps
@8
@9
6
Skull Crusher
3 Sets
6 Reps
@9
Day 5
1
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@9
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@9
3
Standing Pullover (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@9
@9
@10
4
Rear Delt Fly (Machine)
1 Set
2 Sets
10 Reps
10 Reps
@9
@10
5
Hammer Curl
2 Sets
1 Set
8 Reps
8 Reps
@8.5
@10
6
Incline Curl (Dumbbell)
2 Sets
8 Reps
@9
7
Preacher Curl (Dumbbell)
2 Sets
8 Reps
@9
Day 6
1
Bench Press (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@7
@8
2
Squat (Low Bar)
2 Sets
1 Set
2 Reps
2 Reps
@8
@9
3
Leg Extension
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
4
Seated Hamstring Curl
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
5
Romanian Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
@9
@10
6
Seated Calf Raise
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
3 Reps
3 Reps
@7
@9
2
Incline Bench Press (Smith Machine)
2 Sets
1 Set
6 Reps
6 Reps
@7
@9
3
Sumo Deadlift (Barbell)
3 Sets
1 Set
3 Reps
3 Reps
@7
@9
4
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@9
5
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@9
6
Standing Pullover (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@9
@9
@8
Day 2
1
Seated Shoulder Press (Dumbbell)
2 Sets
6 Reps
@8
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
3
Tricep Pushdown (Cable)
2 Sets
1 Set
8 Reps
6 Reps
@8
@9
4
Skull Crusher
2 Sets
1 Set
8 Reps
6 Reps
@8
@9
5
Incline Curl (Dumbbell)
3 Sets
8 Reps
@9
6
Hammer Curl
3 Sets
8 Reps
@9
7
Preacher Curl (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
8
Rear Delt Fly (Machine)
3 Sets
10 Reps
@9
Day 3
1
Squat (Low Bar)
3 Sets
1 Set
3 Reps
3 Reps
@8
@9
2
Sumo Deadlift (Barbell)
2 Sets
1 Set
2 Reps
2 Reps
@9
@9.5
3
Seated Hamstring Curl
3 Sets
8 Reps
@9
4
Leg Extension
3 Sets
8 Reps
@9
5
Seated Calf Raise
3 Sets
15 Reps
@9
Day 4
1
Bench Press (Barbell)
2 Sets
1 Set
2 Reps
2 Reps
@9
@9.5
2
Incline Bench Press (Smith Machine)
3 Sets
6 Reps
@9
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
6 Reps
6 Reps
@8
@9
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
5
Tricep Pushdown (Cable)
2 Sets
1 Set
6 Reps
6 Reps
@8
@9
6
Skull Crusher
3 Sets
6 Reps
@9
Day 5
1
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@9
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@9
3
Standing Pullover (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@9
@9
@10
4
Rear Delt Fly (Machine)
1 Set
2 Sets
10 Reps
10 Reps
@9
@10
5
Hammer Curl
2 Sets
1 Set
8 Reps
8 Reps
@8.5
@10
6
Incline Curl (Dumbbell)
2 Sets
8 Reps
@9
7
Preacher Curl (Dumbbell)
2 Sets
8 Reps
@9
Day 6
1
Bench Press (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@7
@8
2
Squat (Low Bar)
2 Sets
1 Set
2 Reps
2 Reps
@8
@9
3
Leg Extension
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
4
Seated Hamstring Curl
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
5
Romanian Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
@9
@10
6
Seated Calf Raise
2 Sets
1 Set
15 Reps
15 Reps
@8
@10