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NSuns/Metallicadpa hybrid program
by Henry M.
557 athletes joined
5.0
(1 rating)
Program Description
Mix the hypertrophy training of MetallicaDPA with the compound training of NSuns
Program Overview
Level
Intermediate
Goal
Bodybuilding, Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
80 minutes
Created
Dec 31, 2023 10:19
Last Edited
Jun 17, 2024 04:04
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Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@6.5
4
Leg Press
3 Sets
12 Reps
@6.5
5
Leg Curl
3 Sets
12 Reps
@6.5
6
Seated Calf Raise
1 Set
1 Set
3 Sets
12 Reps
12 Reps
12 Reps
@6.5
@7
@7.5
7
Cable Crunch
3 Sets
12 Reps
@7.5
Day 3
1
Overhead Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@6.5
4
Tricep Extension (Cable)
3 Sets
12 Reps
@7
5
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7.5
Day 4
1
Deadlift (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lat Pulldown
3 Sets
12 Reps
@7.5
4
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@7
5
Face Pull
5 Sets
15 Reps
@7
6
Seated Row (Cable)
3 Sets
12 Reps
@7.5
7
Single Arm High Row (Cable)
3 Sets
12 Reps
@6.5
Day 5
1
Bench Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
4
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
@7
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@7
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@6.5
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
3 Sets
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
65%
75%
85%
80%
70%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
@6.5
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@6.5
5
Bicep Curl (Cable)
3 Sets
12 Reps
@7
6
Hammer Curl
4 Sets
12 Reps
@6.5
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
3 Sets
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
65%
75%
85%
80%
70%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
@6.5
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@6.5
5
Bicep Curl (Cable)
3 Sets
12 Reps
@7
6
Hammer Curl
4 Sets
12 Reps
@6.5
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@6.5
4
Leg Press
3 Sets
12 Reps
@6.5
5
Leg Curl
3 Sets
12 Reps
@6.5
6
Seated Calf Raise
1 Set
1 Set
3 Sets
12 Reps
12 Reps
12 Reps
@6.5
@7
@7.5
7
Cable Crunch
3 Sets
12 Reps
@7.5
Day 3
1
Overhead Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@6.5
4
Tricep Extension (Cable)
3 Sets
12 Reps
@7
5
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7.5
Day 4
1
Deadlift (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lat Pulldown
3 Sets
12 Reps
@7.5
4
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@7
5
Face Pull
5 Sets
15 Reps
@7
6
Seated Row (Cable)
3 Sets
12 Reps
@7.5
7
Single Arm High Row (Cable)
3 Sets
12 Reps
@6.5
Day 5
1
Bench Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
4
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
@7
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@7
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@6.5
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
3 Sets
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
65%
75%
85%
80%
70%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
@6.5
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@6.5
5
Bicep Curl (Cable)
3 Sets
12 Reps
@7
6
Hammer Curl
4 Sets
12 Reps
@6.5
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@6.5
4
Leg Press
3 Sets
12 Reps
@6.5
5
Leg Curl
3 Sets
12 Reps
@6.5
6
Seated Calf Raise
1 Set
1 Set
3 Sets
12 Reps
12 Reps
12 Reps
@6.5
@7
@7.5
7
Cable Crunch
3 Sets
12 Reps
@7.5
Day 3
1
Overhead Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@6.5
4
Tricep Extension (Cable)
3 Sets
12 Reps
@7
5
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7.5
Day 4
1
Deadlift (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lat Pulldown
3 Sets
12 Reps
@7.5
4
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@7
5
Face Pull
5 Sets
15 Reps
@7
6
Seated Row (Cable)
3 Sets
12 Reps
@7.5
7
Single Arm High Row (Cable)
3 Sets
12 Reps
@6.5
Day 5
1
Bench Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
4
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
@7
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@7
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@6.5
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
3 Sets
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
65%
75%
85%
80%
70%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
@6.5
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@6.5
5
Bicep Curl (Cable)
3 Sets
12 Reps
@7
6
Hammer Curl
4 Sets
12 Reps
@6.5
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@6.5
4
Leg Press
3 Sets
12 Reps
@6.5
5
Leg Curl
3 Sets
12 Reps
@6.5
6
Seated Calf Raise
1 Set
1 Set
3 Sets
12 Reps
12 Reps
12 Reps
@6.5
@7
@7.5
7
Cable Crunch
3 Sets
12 Reps
@7.5
Day 3
1
Overhead Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@6.5
4
Tricep Extension (Cable)
3 Sets
12 Reps
@7
5
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7.5
Day 4
1
Deadlift (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lat Pulldown
3 Sets
12 Reps
@7.5
4
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@7
5
Face Pull
5 Sets
15 Reps
@7
6
Seated Row (Cable)
3 Sets
12 Reps
@7.5
7
Single Arm High Row (Cable)
3 Sets
12 Reps
@6.5
Day 5
1
Bench Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
4
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
@7
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@7
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@6.5
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
3 Sets
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
65%
75%
85%
80%
70%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
@6.5
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@6.5
5
Bicep Curl (Cable)
3 Sets
12 Reps
@7
6
Hammer Curl
4 Sets
12 Reps
@6.5
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@6.5
4
Leg Press
3 Sets
12 Reps
@6.5
5
Leg Curl
3 Sets
12 Reps
@6.5
6
Seated Calf Raise
1 Set
1 Set
3 Sets
12 Reps
12 Reps
12 Reps
@6.5
@7
@7.5
7
Cable Crunch
3 Sets
12 Reps
@7.5
Day 3
1
Overhead Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@6.5
4
Tricep Extension (Cable)
3 Sets
12 Reps
@7
5
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7.5
Day 4
1
Deadlift (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lat Pulldown
3 Sets
12 Reps
@7.5
4
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@7
5
Face Pull
5 Sets
15 Reps
@7
6
Seated Row (Cable)
3 Sets
12 Reps
@7.5
7
Single Arm High Row (Cable)
3 Sets
12 Reps
@6.5
Day 5
1
Bench Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
4
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
@7
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@7
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@6.5
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
3 Sets
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
65%
75%
85%
80%
70%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
@6.5
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@6.5
5
Bicep Curl (Cable)
3 Sets
12 Reps
@7
6
Hammer Curl
4 Sets
12 Reps
@6.5
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@6.5
4
Leg Press
3 Sets
12 Reps
@6.5
5
Leg Curl
3 Sets
12 Reps
@6.5
6
Seated Calf Raise
1 Set
1 Set
3 Sets
12 Reps
12 Reps
12 Reps
@6.5
@7
@7.5
7
Cable Crunch
3 Sets
12 Reps
@7.5
Day 3
1
Overhead Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@6.5
4
Tricep Extension (Cable)
3 Sets
12 Reps
@7
5
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7.5
Day 4
1
Deadlift (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lat Pulldown
3 Sets
12 Reps
@7.5
4
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@7
5
Face Pull
5 Sets
15 Reps
@7
6
Seated Row (Cable)
3 Sets
12 Reps
@7.5
7
Single Arm High Row (Cable)
3 Sets
12 Reps
@6.5
Day 5
1
Bench Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
4
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
@7
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@7
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@6.5
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
3 Sets
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
65%
75%
85%
80%
70%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
@6.5
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@6.5
5
Bicep Curl (Cable)
3 Sets
12 Reps
@7
6
Hammer Curl
4 Sets
12 Reps
@6.5
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@6.5
4
Leg Press
3 Sets
12 Reps
@6.5
5
Leg Curl
3 Sets
12 Reps
@6.5
6
Seated Calf Raise
1 Set
1 Set
3 Sets
12 Reps
12 Reps
12 Reps
@6.5
@7
@7.5
7
Cable Crunch
3 Sets
12 Reps
@7.5
Day 3
1
Overhead Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@6.5
4
Tricep Extension (Cable)
3 Sets
12 Reps
@7
5
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7.5
Day 4
1
Deadlift (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lat Pulldown
3 Sets
12 Reps
@7.5
4
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@7
5
Face Pull
5 Sets
15 Reps
@7
6
Seated Row (Cable)
3 Sets
12 Reps
@7.5
7
Single Arm High Row (Cable)
3 Sets
12 Reps
@6.5
Day 5
1
Bench Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
4
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
@7
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@7
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@6.5
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
3 Sets
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
65%
75%
85%
80%
70%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
@6.5
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@6.5
5
Bicep Curl (Cable)
3 Sets
12 Reps
@7
6
Hammer Curl
4 Sets
12 Reps
@6.5
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@6.5
4
Leg Press
3 Sets
12 Reps
@6.5
5
Leg Curl
3 Sets
12 Reps
@6.5
6
Seated Calf Raise
1 Set
1 Set
3 Sets
12 Reps
12 Reps
12 Reps
@6.5
@7
@7.5
7
Cable Crunch
3 Sets
12 Reps
@7.5
Day 3
1
Overhead Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@6.5
4
Tricep Extension (Cable)
3 Sets
12 Reps
@7
5
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7.5
Day 4
1
Deadlift (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lat Pulldown
3 Sets
12 Reps
@7.5
4
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@7
5
Face Pull
5 Sets
15 Reps
@7
6
Seated Row (Cable)
3 Sets
12 Reps
@7.5
7
Single Arm High Row (Cable)
3 Sets
12 Reps
@6.5
Day 5
1
Bench Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
4
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
@7
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@7
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@6.5
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
3 Sets
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
65%
75%
85%
80%
70%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
@6.5
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@6.5
5
Bicep Curl (Cable)
3 Sets
12 Reps
@7
6
Hammer Curl
4 Sets
12 Reps
@6.5
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@6.5
4
Leg Press
3 Sets
12 Reps
@6.5
5
Leg Curl
3 Sets
12 Reps
@6.5
6
Seated Calf Raise
1 Set
1 Set
3 Sets
12 Reps
12 Reps
12 Reps
@6.5
@7
@7.5
7
Cable Crunch
3 Sets
12 Reps
@7.5
Day 3
1
Overhead Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@6.5
4
Tricep Extension (Cable)
3 Sets
12 Reps
@7
5
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7.5
Day 4
1
Deadlift (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lat Pulldown
3 Sets
12 Reps
@7.5
4
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@7
5
Face Pull
5 Sets
15 Reps
@7
6
Seated Row (Cable)
3 Sets
12 Reps
@7.5
7
Single Arm High Row (Cable)
3 Sets
12 Reps
@6.5
Day 5
1
Bench Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
4
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
@7
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@7
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@6.5
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
3 Sets
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
65%
75%
85%
80%
70%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
@6.5
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@6.5
5
Bicep Curl (Cable)
3 Sets
12 Reps
@7
6
Hammer Curl
4 Sets
12 Reps
@6.5
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@6.5
4
Leg Press
3 Sets
12 Reps
@6.5
5
Leg Curl
3 Sets
12 Reps
@6.5
6
Seated Calf Raise
1 Set
1 Set
3 Sets
12 Reps
12 Reps
12 Reps
@6.5
@7
@7.5
7
Cable Crunch
3 Sets
12 Reps
@7.5
Day 3
1
Overhead Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@6.5
4
Tricep Extension (Cable)
3 Sets
12 Reps
@7
5
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7.5
Day 4
1
Deadlift (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lat Pulldown
3 Sets
12 Reps
@7.5
4
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@7
5
Face Pull
5 Sets
15 Reps
@7
6
Seated Row (Cable)
3 Sets
12 Reps
@7.5
7
Single Arm High Row (Cable)
3 Sets
12 Reps
@6.5
Day 5
1
Bench Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
4
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
@7
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@7
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@6.5
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
3 Sets
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
65%
75%
85%
80%
70%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
@6.5
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@6.5
5
Bicep Curl (Cable)
3 Sets
12 Reps
@7
6
Hammer Curl
4 Sets
12 Reps
@6.5
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@6.5
4
Leg Press
3 Sets
12 Reps
@6.5
5
Leg Curl
3 Sets
12 Reps
@6.5
6
Seated Calf Raise
1 Set
1 Set
3 Sets
12 Reps
12 Reps
12 Reps
@6.5
@7
@7.5
7
Cable Crunch
3 Sets
12 Reps
@7.5
Day 3
1
Overhead Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@6.5
4
Tricep Extension (Cable)
3 Sets
12 Reps
@7
5
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7.5
Day 4
1
Deadlift (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lat Pulldown
3 Sets
12 Reps
@7.5
4
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@7
5
Face Pull
5 Sets
15 Reps
@7
6
Seated Row (Cable)
3 Sets
12 Reps
@7.5
7
Single Arm High Row (Cable)
3 Sets
12 Reps
@6.5
Day 5
1
Bench Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
4
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
@7
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@7
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@6.5
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
3 Sets
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
65%
75%
85%
80%
70%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
@6.5
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@6.5
5
Bicep Curl (Cable)
3 Sets
12 Reps
@7
6
Hammer Curl
4 Sets
12 Reps
@6.5
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@6.5
4
Leg Press
3 Sets
12 Reps
@6.5
5
Leg Curl
3 Sets
12 Reps
@6.5
6
Seated Calf Raise
1 Set
1 Set
3 Sets
12 Reps
12 Reps
12 Reps
@6.5
@7
@7.5
7
Cable Crunch
3 Sets
12 Reps
@7.5
Day 3
1
Overhead Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@6.5
4
Tricep Extension (Cable)
3 Sets
12 Reps
@7
5
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7.5
Day 4
1
Deadlift (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lat Pulldown
3 Sets
12 Reps
@7.5
4
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@7
5
Face Pull
5 Sets
15 Reps
@7
6
Seated Row (Cable)
3 Sets
12 Reps
@7.5
7
Single Arm High Row (Cable)
3 Sets
12 Reps
@6.5
Day 5
1
Bench Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
4
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
@7
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@7
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@6.5