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No BS Hypertrophy Pt.1
by iammarpar
19 athletes joined
5.0
(1 rating)
Program Description
Promote overall muscle growth and strength through a well-rounded approach. The program focuses on both upper and lower body exercises, incorporating compound movements and isolation exercises to target various muscle groups. The key objectives include: Muscle Hypertrophy: The program is designed to stimulate muscle growth by incorporating moderate to high rep ranges, promoting metabolic stress, and ensuring sufficient time under tension. Upper and Lower Body Balance: The workout structure ensures a balanced development between the upper and lower body, targeting major muscle groups in each session. Strength Development: Compound exercises like squats, deadlifts, and bench presses are included to promote strength gains, while isolation exercises help target specific muscle groups. Variety and Adaptation: The inclusion of different exercises and rep ranges introduces variety, preventing plateaus and promoting continual adaptation. Flexibility for Individual Preferences: The program is flexible, allowing for adjustments based on individual preferences and progress. Exercises can be substituted, and weights can be adjusted to accommodate various fitness levels. Comprehensive Fitness: By incorporating both strength and hypertrophy training, the program aims to enhance overall fitness, muscular endurance, and functional strength.
Program Overview
Level
Intermediate, Novice
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
60 minutes
Created
Jan 15, 2024 06:41
Last Edited
Jun 18, 2024 07:49
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Week 1
1 / 10 Weeks
Day 3
1
Leg Press (45 Degrees)
4 Sets
6-10 Reps
@9
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@9
@10
3
Chin-Up (Weighted)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
4
Dip (Weighted)
4 Sets
6-10 Reps
@9
5
Glute Bridge (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Face Pull
3 Sets
10-15 Reps
@9
7
Leg Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
8
Bicep Curl (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 1
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2
Squat (Barbell)
3 Sets
1 Set
5-8 Reps
5-8 Reps
@9
@10
3
Seated Row (Cable)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Split Squat (Barbell)
3 Sets
8-12 Reps
@9
5
Seated Calf Raise
1 Set
2 Sets
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
6
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Upright Row (Cable)
2 Sets
6-10 Reps
@9
8
Lateral Raise (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 2
1
Bench Press (Barbell)
5 Sets
5-8 Reps
@9
2
Lat Pulldown
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Standing Pullover (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Incline Chest Fly (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
5
Bent Over Row (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
6
Upright Row (Cable)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
7
Bicep Curl (EZ Bar)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
8
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
2
Squat (Barbell)
1 Set
2 Sets
5-8 Reps
5-8 Reps
@8
@9
3
Single Arm Row (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Split Squat (Barbell)
3 Sets
8-12 Reps
@9
5
Seated Calf Raise
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
6
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Lateral Raise (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 2
1
Bench Press (Barbell)
5 Sets
5-8 Reps
@9
2
Lat Pulldown
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@9
@10
3
Standing Pullover (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Bicep Curl (EZ Bar)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Tricep Pushdown (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Upright Row (Cable)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
7
Incline Chest Fly (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
8
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
@9
Day 3
1
Leg Press
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@9
@10
3
Chin-Up (Weighted)
4 Sets
6-10 Reps
@9
4
Dip (Weighted)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
5
Glute Bridge (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
6
Face Pull
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Leg Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
2
Squat (Barbell)
1 Set
2 Sets
5-8 Reps
5-8 Reps
@8
@9
3
Seated Row (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Split Squat (Barbell)
3 Sets
8-12 Reps
@9
5
Seated Calf Raise
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
6
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Lateral Raise (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 3
1
Leg Press (45 Degrees)
4 Sets
6-10 Reps
@9
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@9
@10
3
Chin-Up (Weighted)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
4
Dip (Weighted)
4 Sets
6-10 Reps
@9
5
Glute Bridge (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Face Pull
3 Sets
10-15 Reps
@9
7
Leg Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
8
Bicep Curl (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 2
1
Bench Press (Barbell)
5 Sets
5-8 Reps
@9
2
Lat Pulldown
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@9
@10
3
Standing Pullover (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Bicep Curl (EZ Bar)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Tricep Pushdown (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Upright Row (Cable)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
7
Lateral Raise (Dumbbell)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@9
@10
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
2
Squat (Barbell)
1 Set
2 Sets
5-8 Reps
5-8 Reps
@8
@9
3
Seated Row (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Split Squat (Barbell)
3 Sets
8-12 Reps
@9
5
Seated Calf Raise
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
6
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Lateral Raise (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 3
1
Leg Press (45 Degrees)
4 Sets
6-10 Reps
@9
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@9
@10
3
Chin-Up (Weighted)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
4
Dip (Weighted)
4 Sets
6-10 Reps
@9
5
Glute Bridge (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Face Pull
3 Sets
10-15 Reps
@9
7
Leg Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
8
Bicep Curl (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 2
1
Bench Press (Barbell)
5 Sets
5-8 Reps
@9
2
Lat Pulldown
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@9
@10
3
Standing Pullover (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Bicep Curl (EZ Bar)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Tricep Pushdown (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Upright Row (Cable)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
7
Lateral Raise (Dumbbell)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@9
@10
Day 3
1
Leg Press (45 Degrees)
4 Sets
6-10 Reps
@9
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@9
@10
3
Chin-Up (Weighted)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
4
Dip (Weighted)
4 Sets
6-10 Reps
@9
5
Glute Bridge (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Face Pull
3 Sets
10-15 Reps
@9
7
Leg Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
8
Bicep Curl (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 2
1
Bench Press (Barbell)
5 Sets
5-8 Reps
@9
2
Lat Pulldown
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Standing Pullover (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Bicep Curl (EZ Bar)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Tricep Pushdown (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Upright Row (Cable)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
7
Incline Chest Fly (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
2
Squat (Barbell)
1 Set
2 Sets
5-8 Reps
5-8 Reps
@8
@9
3
Seated Row (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Split Squat (Barbell)
3 Sets
8-12 Reps
@9
5
Seated Calf Raise
3 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Lateral Raise (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
2
Squat (Barbell)
1 Set
2 Sets
5-8 Reps
5-8 Reps
@8
@9
3
Seated Row (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Split Squat (Barbell)
3 Sets
8-12 Reps
@9
5
Seated Calf Raise
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
6
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Lateral Raise (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 3
1
Leg Press (45 Degrees)
4 Sets
6-10 Reps
@9
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@9
@10
3
Chin-Up (Weighted)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
4
Dip (Weighted)
4 Sets
6-10 Reps
@9
5
Glute Bridge (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Face Pull
3 Sets
10-15 Reps
@9
7
Leg Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
8
Bicep Curl (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 2
1
Bench Press (Barbell)
5 Sets
5-8 Reps
@9
2
Lat Pulldown
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@9
@10
3
Standing Pullover (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Bicep Curl (EZ Bar)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Tricep Pushdown (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Upright Row (Cable)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
7
Lateral Raise (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
2
Squat (Barbell)
1 Set
2 Sets
5-8 Reps
5-8 Reps
@8
@9
3
Seated Row (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Split Squat (Barbell)
3 Sets
8-12 Reps
@9
5
Seated Calf Raise
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
6
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Lateral Raise (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 3
1
Leg Press (45 Degrees)
4 Sets
6-10 Reps
@9
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@9
@10
3
Chin-Up (Weighted)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
4
Dip (Weighted)
4 Sets
6-10 Reps
@9
5
Glute Bridge (Barbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Face Pull
3 Sets
10-15 Reps
@9
7
Leg Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
8
Bicep Curl (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 2
1
Bench Press (Barbell)
5 Sets
5-8 Reps
@9
2
Lat Pulldown
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@9
@10
3
Standing Pullover (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Bicep Curl (EZ Bar)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Tricep Pushdown (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Upright Row (Cable)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
7
Incline Chest Fly (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
2
Squat (Barbell)
1 Set
2 Sets
5-8 Reps
5-8 Reps
@8
@9
3
Seated Row (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Split Squat (Barbell)
3 Sets
8-12 Reps
@9
5
Seated Calf Raise
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
6
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Lateral Raise (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 2
1
Bench Press (Barbell)
5 Sets
5-8 Reps
@9
2
Lat Pulldown
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@9
@10
3
Standing Pullover (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Bicep Curl (EZ Bar)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Tricep Pushdown (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Upright Row (Cable)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
7
Incline Chest Fly (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 3
1
Leg Press (45 Degrees)
4 Sets
6-10 Reps
@9
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@9
@10
3
Chin-Up (Weighted)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
4
Dip (Weighted)
4 Sets
6-10 Reps
@9
5
Glute Bridge (Barbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Face Pull
3 Sets
10-15 Reps
@9
7
Leg Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
8
Bicep Curl (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
2
Squat (Barbell)
1 Set
2 Sets
5-8 Reps
5-8 Reps
@8
@9
3
Seated Row (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Split Squat (Barbell)
3 Sets
8-12 Reps
@9
5
Seated Calf Raise
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
6
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Lateral Raise (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 3
1
Leg Press (45 Degrees)
4 Sets
6-10 Reps
@9
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@9
@10
3
Chin-Up (Weighted)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
4
Dip (Weighted)
4 Sets
6-10 Reps
@9
5
Glute Bridge (Barbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Face Pull
3 Sets
10-15 Reps
@9
7
Leg Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
8
Bicep Curl (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 2
1
Bench Press (Barbell)
5 Sets
5-8 Reps
@9
2
Lat Pulldown
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@9
@10
3
Standing Pullover (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Bicep Curl (EZ Bar)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Tricep Pushdown (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Upright Row (Cable)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
7
Incline Chest Fly (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
2
Squat (Barbell)
1 Set
2 Sets
5-8 Reps
5-8 Reps
@8
@9
3
Seated Row (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Split Squat (Barbell)
3 Sets
8-12 Reps
@9
5
Seated Calf Raise
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
6
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Lateral Raise (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 2
1
Bench Press (Barbell)
5 Sets
5-8 Reps
@9
2
Lat Pulldown
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@9
@10
3
Standing Pullover (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Bicep Curl (EZ Bar)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Tricep Pushdown (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Upright Row (Cable)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
7
Incline Chest Fly (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 3
1
Leg Press (45 Degrees)
4 Sets
6-10 Reps
@9
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@9
@10
3
Chin-Up (Weighted)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
4
Dip (Weighted)
4 Sets
6-10 Reps
@9
5
Glute Bridge (Barbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Face Pull
3 Sets
10-15 Reps
@9
7
Leg Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
8
Bicep Curl (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10