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Off season 1
by Lyle C.
2 athletes joined
Program Description
dying for inspiration
Program Overview
Level
Intermediate
Goal
Olympic Weightlifting, Muscle & Sculpting, Bodybuilding, Powerlifting, Athletics, Powerbuilding, Bodyweight Fitness
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
100 minutes
Created
Apr 13, 2024 03:31
Last Edited
May 08, 2024 02:31
down_app
Week 1
1 / 12 Weeks
Day 1
1
Overhead Press (Barbell)
5 Sets
5 Reps
@7
2
Barbell Row
3 Sets
7-10 Reps
@8
3
Overhead Press (Machine)
2 Sets
12-15 Reps
@7.5
4
Single Arm Pushdown
3 Sets
10-15 Reps
@9
5
Chest Fly (Machine)
1 Set
2 Sets
8-15 Reps
8-15 Reps
@9
@9
6
Nautilus Single Arm Curl
2 Sets
12-20 Reps
@10
7
Wrist Roller
2 Sets
1 Set
1 Reps
1 Reps
@9
@10
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
3 Reps
6 Reps
6 Reps
@7
@7
@8
2
Overhead Press (Barbell)
3 Sets
6-10 Reps
@7
3
Chest Fly (Machine)
2 Sets
8-15 Reps
@8
4
Chest Fly (Machine)
3 Sets
7-12 Reps
@9
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@9
6
Upright Row (Cable)
2 Sets
10-15 Reps
@9
7
Side Bend (Dumbbell)
3 Sets
10-15 Reps
@9
8
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
Day 2
1
Squat (Low Bar)
1 Set
1 Set
1 Set
2 Sets
4 Reps
3 Reps
2 Reps
5 Reps
@6
@6.5
@7
@7
2
Stiff Leg Deadlift
1 Set
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
4-8 Reps
@6
@6.5
@7
@7.5
3
Split Squat (Dumbbell)
3 Sets
7-12 Reps
@8
4
Leg Extension
2 Sets
15-25 Reps
@8.5
5
Hanging Leg Raise
2 Sets
1 Set
10-20 Reps
10-20 Reps
@9
@10
6
Lat Pulldown (Close Grip)
2 Sets
8-15 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
3 Sets
1 Set
2 Reps
3 Reps
5 Reps
@6.5
@7
@6
2
High Bar Squat (Barbell)
3 Sets
6-10 Reps
@7
3
Pendlay Row
2 Sets
5-8 Reps
@8
4
Single Leg Romanian Deadlift
3 Sets
6-12 Reps
@7.5
5
Seated Row (Cable)
2 Sets
10-15 Reps
@8
6
Decline Crunch (Weighted)
3 Sets
10-20 Reps
@8.5
7
Seated Calf Raise
2 Sets
AMRAP
@10
Day 5
1
Wide Grip Pull-Up
3 Sets
2 Sets
3-7 Reps
3-7 Reps
@7.5
@9
2
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
5-8 Reps
@7
3
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
4
Skull Crusher
3 Sets
6-10 Reps
@9
5
Preacher Curl (Barbell)
5 Sets
3-6 Reps
@9
6
Face Pull
3 Sets
1 Set
15-25 Reps
15-25 Reps
@9
@10
7
Hammer Curl
3 Sets
8-12 Reps
@9
8
Front Raise
2 Sets
10-15 Reps
@9
Day 6
1
Walking Lunge
3 Sets
10-20 Reps
@6
2
Band Pull Apart
3 Sets
20-40 Reps
@6
3
Tricep Pushdown (Cable)
3 Sets
30-60 Reps
@6
4
Wide Grip Rear Pull-Up
3 Sets
8-15 Reps
@6
5
Swim
1 Set
15 mins
@6
6
Y Raise
3 Sets
6-10 Reps
@8
7
Dumbbell Bench Pullover
3 Sets
7-12 Reps
@6
Day 2
1
Squat (Low Bar)
1 Set
1 Set
1 Set
2 Sets
4 Reps
3 Reps
2 Reps
5 Reps
@6.5
@7.5
@7
@7
2
Stiff Leg Deadlift
1 Set
1 Set
2 Sets
4-8 Reps
4-8 Reps
4-8 Reps
@6.5
@7
@7.5
3
Split Squat (Dumbbell)
3 Sets
7-12 Reps
@8
4
Leg Extension
2 Sets
15-25 Reps
@8.5
5
Hanging Leg Raise
2 Sets
1 Set
10-20 Reps
10-20 Reps
@9
@10
6
Lat Pulldown (Close Grip)
2 Sets
8-15 Reps
@8
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
3 Reps
6 Reps
6 Reps
@7
@7.5
@8
2
Overhead Press (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@7
@8
3
Chest Fly (Machine)
2 Sets
8-15 Reps
@8
4
Chest Fly (Machine)
3 Sets
7-12 Reps
@9
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@9
6
Upright Row (Cable)
2 Sets
10-15 Reps
@9
7
Side Bend (Dumbbell)
3 Sets
10-15 Reps
@9
8
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
Day 4
1
Deadlift (Barbell)
1 Set
3 Sets
1 Set
2 Reps
3 Reps
5 Reps
@7.5
@7.5
@6
2
High Bar Squat (Barbell)
3 Sets
6-10 Reps
@7
3
Pendlay Row
2 Sets
5-8 Reps
@8
4
Single Leg Romanian Deadlift
3 Sets
6-12 Reps
@7.5
5
Seated Row (Cable)
2 Sets
10-15 Reps
@8
6
Decline Crunch (Weighted)
3 Sets
10-20 Reps
@8.5
7
Seated Calf Raise
2 Sets
AMRAP
@10
Day 5
1
Wide Grip Pull-Up
3 Sets
2 Sets
3-7 Reps
3-7 Reps
@8
@9
2
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
5-8 Reps
@7.5
3
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
4
Skull Crusher
3 Sets
6-10 Reps
@9
5
Preacher Curl (Barbell)
5 Sets
3-6 Reps
@9
6
Face Pull
3 Sets
1 Set
15-25 Reps
15-25 Reps
@9
@10
7
Hammer Curl
3 Sets
8-12 Reps
@9
8
Front Raise
2 Sets
10-15 Reps
@9
Day 1
1
Overhead Press (Barbell)
2 Sets
3 Sets
5 Reps
5 Reps
@8
@7
2
Barbell Row
3 Sets
7-10 Reps
@8
3
Overhead Press (Machine)
2 Sets
12-15 Reps
@7.5
4
Single Arm Pushdown
3 Sets
10-15 Reps
@9
5
Chest Fly (Machine)
1 Set
2 Sets
8-15 Reps
8-15 Reps
@9
@9
6
Nautilus Single Arm Curl
2 Sets
12-20 Reps
@10
7
Wrist Roller
2 Sets
1 Set
1 Reps
1 Reps
@9
@10
Day 1
1
Overhead Press (Barbell)
5 Sets
5 Reps
@8
2
Barbell Row
3 Sets
7-10 Reps
@9
3
Overhead Press (Machine)
2 Sets
12-15 Reps
@8
4
Single Arm Pushdown
3 Sets
10-15 Reps
@9
5
Chest Fly (Machine)
1 Set
2 Sets
8-15 Reps
8-15 Reps
@9
@9
6
Nautilus Single Arm Curl
2 Sets
12-20 Reps
@10
7
Wrist Roller
1 Set
2 Sets
1 Reps
1 Reps
@9
@10
Day 2
1
Squat (Low Bar)
1 Set
1 Set
1 Set
2 Sets
4 Reps
3 Reps
2 Reps
5 Reps
@6.5
@7.5
@8
@7.5
2
Stiff Leg Deadlift
1 Set
1 Set
2 Sets
4-8 Reps
4-8 Reps
4-8 Reps
@7.5
@8
@8.5
3
Split Squat (Dumbbell)
3 Sets
7-12 Reps
@8
4
Leg Extension
2 Sets
15-25 Reps
@8.5
5
Hanging Leg Raise
2 Sets
1 Set
10-20 Reps
10-20 Reps
@9
@10
6
Lat Pulldown (Close Grip)
2 Sets
8-15 Reps
@8
Day 3
1
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
6 Reps
@7
@8
2
Overhead Press (Barbell)
3 Sets
6-10 Reps
@8
3
Chest Fly (Machine)
2 Sets
8-15 Reps
@8
4
Chest Fly (Machine)
3 Sets
7-12 Reps
@9
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@9
6
Upright Row (Cable)
2 Sets
10-15 Reps
@9
7
Side Bend (Dumbbell)
3 Sets
10-15 Reps
@9
8
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
Day 4
1
Deadlift (Barbell)
1 Set
3 Sets
1 Set
2 Reps
3 Reps
5 Reps
@8
@8
@6
2
High Bar Squat (Barbell)
3 Sets
6-10 Reps
@7.5
3
Pendlay Row
2 Sets
5-8 Reps
@8
4
Single Leg Romanian Deadlift
3 Sets
6-12 Reps
@7.5
5
Seated Row (Cable)
2 Sets
10-15 Reps
@8
6
Decline Crunch (Weighted)
3 Sets
10-20 Reps
@8.5
7
Seated Calf Raise
2 Sets
AMRAP
@10
Day 5
1
Wide Grip Pull-Up
1 Set
4 Sets
3-7 Reps
3-7 Reps
@8
@9
2
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
5-8 Reps
@8
3
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
4
Skull Crusher
3 Sets
6-10 Reps
@9
5
Preacher Curl (Barbell)
5 Sets
3-6 Reps
@9
6
Face Pull
3 Sets
1 Set
15-25 Reps
15-25 Reps
@9
@10
7
Hammer Curl
3 Sets
8-12 Reps
@9
8
Front Raise
2 Sets
10-15 Reps
@9
Day 1
1
Overhead Press (Barbell)
1 Set
4 Sets
5 Reps
5 Reps
@10
@8
2
Barbell Row
3 Sets
7-10 Reps
@9
3
Overhead Press (Machine)
2 Sets
12-15 Reps
@8
4
Single Arm Pushdown
3 Sets
10-15 Reps
@9
5
Chest Fly (Machine)
1 Set
2 Sets
8-15 Reps
8-15 Reps
@9
@9
6
Nautilus Single Arm Curl
2 Sets
12-20 Reps
@10
7
Wrist Roller
3 Sets
1 Reps
@10
Day 2
1
Squat (Low Bar)
1 Set
1 Set
1 Set
2 Sets
4 Reps
3 Reps
2 Reps
5 Reps
@7
@8.5
@8.5
@7.5
2
Stiff Leg Deadlift
1 Set
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
4-8 Reps
@8
@8
@8.5
@9
3
Split Squat (Dumbbell)
3 Sets
7-12 Reps
@8
4
Leg Extension
2 Sets
15-25 Reps
@8.5
5
Hanging Leg Raise
2 Sets
1 Set
10-20 Reps
10-20 Reps
@9
@10
6
Lat Pulldown (Close Grip)
2 Sets
8-15 Reps
@9
Day 3
1
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
6 Reps
@8
@8
2
Overhead Press (Barbell)
3 Sets
6-10 Reps
@8
3
Chest Fly (Machine)
2 Sets
8-15 Reps
@8
4
Chest Fly (Machine)
3 Sets
7-12 Reps
@9
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@9
6
Upright Row (Cable)
2 Sets
10-15 Reps
@9
7
Side Bend (Dumbbell)
3 Sets
10-15 Reps
@9
8
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
Day 4
1
Deadlift (Barbell)
1 Set
3 Sets
1 Set
2 Reps
3 Reps
5 Reps
@9
@8
@6
2
High Bar Squat (Barbell)
3 Sets
6-10 Reps
@8
3
Pendlay Row
2 Sets
5-8 Reps
@8
4
Single Leg Romanian Deadlift
3 Sets
6-12 Reps
@7.5
5
Seated Row (Cable)
2 Sets
10-15 Reps
@8
6
Decline Crunch (Weighted)
3 Sets
10-20 Reps
@8.5
7
Seated Calf Raise
2 Sets
AMRAP
@10
Day 5
1
Wide Grip Pull-Up
3 Sets
2 Sets
3-7 Reps
3-7 Reps
@9
@10
2
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
5-8 Reps
@8
3
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
4
Skull Crusher
3 Sets
6-10 Reps
@9
5
Preacher Curl (Barbell)
5 Sets
3-6 Reps
@9
6
Face Pull
3 Sets
1 Set
15-25 Reps
15-25 Reps
@9
@10
7
Hammer Curl
3 Sets
8-12 Reps
@9
8
Front Raise
2 Sets
10-15 Reps
@9
Day 5
1
Wide Grip Pull-Up
3 Sets
2 Sets
3-7 Reps
3-7 Reps
@7.5
@9
2
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
5-8 Reps
@7
3
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
4
Skull Crusher
3 Sets
6-10 Reps
@9
5
Preacher Curl (Barbell)
5 Sets
3-6 Reps
@9
6
Face Pull
3 Sets
1 Set
15-25 Reps
15-25 Reps
@9
@10
7
Hammer Curl
3 Sets
8-12 Reps
@9
8
Front Raise
2 Sets
10-15 Reps
@9
Day 1
1
Overhead Press (Barbell)
2 Sets
3 Sets
3 Reps
5 Reps
@7
@7
2
Barbell Row
3 Sets
7-10 Reps
@8
3
Overhead Press (Machine)
3 Sets
12-15 Reps
@7.5
4
Single Arm Pushdown
3 Sets
10-15 Reps
@9
5
Chest Fly (Machine)
1 Set
2 Sets
8-15 Reps
8-15 Reps
@9
@9
6
Nautilus Single Arm Curl
2 Sets
12-20 Reps
@10
7
Wrist Roller
2 Sets
1 Set
1 Reps
1 Reps
@9
@10
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
2 Reps
3 Reps
6 Reps
@6
@6
@7
2
Larsen Press (Barbell)
1 Set
7-10 Reps
@7
3
Overhead Press (Barbell)
3 Sets
4-8 Reps
@7
4
Chest Fly (Machine)
2 Sets
8-15 Reps
@8
5
Chest Fly (Machine)
2 Sets
7-12 Reps
@9
6
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@9
7
Upright Row (Cable)
2 Sets
10-15 Reps
@9
8
Side Bend (Dumbbell)
3 Sets
10-15 Reps
@9
9
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@6
@6.5
@7
2
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
@7
3
Squat (Paused)
2 Sets
3-6 Reps
@7
4
High Bar Squat (Barbell)
2 Sets
4-8 Reps
@6
5
Pendlay Row
2 Sets
5-8 Reps
@8
6
Hamstring Curl
3 Sets
10-15 Reps
@8
7
Seated Row (Cable)
2 Sets
10-15 Reps
@8
8
Decline Crunch (Weighted)
3 Sets
10-20 Reps
@8.5
9
Seated Calf Raise
2 Sets
AMRAP
@10
Day 2
1
Squat (Low Bar)
1 Set
2 Sets
1 Set
1 Set
5 Reps
2 Reps
2 Reps
5 Reps
@6
@6
@6.5
@6.5
2
Deadlift (Paused)
4 Sets
3-5 Reps
@6
3
Lunge (Barbell)
3 Sets
1 Reps
@8
4
Leg Extension
2 Sets
15-25 Reps
@8.5
5
Hanging Leg Raise
2 Sets
1 Set
10-20 Reps
10-20 Reps
@9
@10
6
Single Arm Iso Row
2 Sets
8-15 Reps
@9
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
3 Reps
6 Reps
6 Reps
@7
@7
@8
2
Overhead Press (Barbell)
3 Sets
6-10 Reps
@7
3
Chest Fly (Machine)
2 Sets
8-15 Reps
@8
4
Chest Fly (Machine)
3 Sets
7-12 Reps
@9
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@9
6
Upright Row (Cable)
2 Sets
10-15 Reps
@9
7
Side Bend (Dumbbell)
3 Sets
10-15 Reps
@9
8
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
Day 4
1
Deadlift (Barbell)
1 Set
3 Sets
1 Set
2 Reps
3 Reps
5 Reps
@6.5
@7
@6
2
High Bar Squat (Barbell)
3 Sets
6-10 Reps
@7
3
Pendlay Row
2 Sets
5-8 Reps
@8
4
Single Leg Romanian Deadlift
3 Sets
6-12 Reps
@7.5
5
Seated Row (Cable)
2 Sets
10-15 Reps
@8
6
Decline Crunch (Weighted)
3 Sets
10-20 Reps
@8.5
7
Seated Calf Raise
2 Sets
AMRAP
@10
Day 5
1
Wide Grip Pull-Up
3 Sets
2 Sets
3-7 Reps
3-7 Reps
@7.5
@9
2
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
5-8 Reps
@7
3
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
4
Skull Crusher
3 Sets
6-10 Reps
@9
5
Preacher Curl (Barbell)
5 Sets
3-6 Reps
@9
6
Face Pull
3 Sets
1 Set
15-25 Reps
15-25 Reps
@9
@10
7
Hammer Curl
3 Sets
8-12 Reps
@9
8
Front Raise
2 Sets
10-15 Reps
@9
Day 2
1
Squat (Low Bar)
2 Sets
1 Set
2 Sets
5 Reps
2 Reps
2 Reps
@6
@6.5
@7
2
Stiff Leg Deadlift
1 Set
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
4-8 Reps
@6
@6.5
@7
@7.5
3
Split Squat (Dumbbell)
3 Sets
7-12 Reps
@8
4
Leg Extension
2 Sets
15-25 Reps
@8.5
5
Hanging Leg Raise
2 Sets
1 Set
10-20 Reps
10-20 Reps
@9
@10
6
Lat Pulldown (Close Grip)
2 Sets
8-15 Reps
@8
Day 1
1
Overhead Press (Barbell)
2 Sets
3 Sets
3 Reps
5 Reps
@7.5
@7
2
Barbell Row
3 Sets
7-10 Reps
@8
3
Overhead Press (Machine)
2 Sets
12-15 Reps
@7.5
4
Single Arm Pushdown
3 Sets
10-15 Reps
@9
5
Chest Fly (Machine)
1 Set
2 Sets
8-15 Reps
8-15 Reps
@9
@9
6
Nautilus Single Arm Curl
2 Sets
12-20 Reps
@10
7
Wrist Roller
2 Sets
1 Set
1 Reps
1 Reps
@9
@10
Day 2
1
Squat (Low Bar)
1 Set
1 Set
1 Set
2 Sets
4 Reps
3 Reps
2 Reps
5 Reps
@6
@6.5
@7
@7
2
Stiff Leg Deadlift
1 Set
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
4-8 Reps
@6
@6.5
@7
@7.5
3
Split Squat (Dumbbell)
3 Sets
7-12 Reps
@8
4
Leg Extension
2 Sets
15-25 Reps
@8.5
5
Hanging Leg Raise
2 Sets
1 Set
10-20 Reps
10-20 Reps
@9
@10
6
Lat Pulldown (Close Grip)
2 Sets
8-15 Reps
@8
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
3 Reps
6 Reps
6 Reps
@7
@7
@8
2
Overhead Press (Barbell)
3 Sets
6-10 Reps
@7
3
Chest Fly (Machine)
2 Sets
8-15 Reps
@8
4
Chest Fly (Machine)
3 Sets
7-12 Reps
@9
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@9
6
Upright Row (Cable)
2 Sets
10-15 Reps
@9
7
Side Bend (Dumbbell)
3 Sets
10-15 Reps
@9
8
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
Day 4
1
Deadlift (Barbell)
1 Set
3 Sets
1 Set
2 Reps
3 Reps
5 Reps
@6.5
@7
@6
2
High Bar Squat (Barbell)
3 Sets
6-10 Reps
@7
3
Pendlay Row
2 Sets
5-8 Reps
@8
4
Single Leg Romanian Deadlift
3 Sets
6-12 Reps
@7.5
5
Seated Row (Cable)
2 Sets
10-15 Reps
@8
6
Decline Crunch (Weighted)
3 Sets
10-20 Reps
@8.5
7
Seated Calf Raise
2 Sets
AMRAP
@10
Day 5
1
Wide Grip Pull-Up
3 Sets
2 Sets
3-7 Reps
3-7 Reps
@7.5
@9
2
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
5-8 Reps
@7
3
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
4
Skull Crusher
3 Sets
6-10 Reps
@9
5
Preacher Curl (Barbell)
5 Sets
3-6 Reps
@9
6
Face Pull
3 Sets
1 Set
15-25 Reps
15-25 Reps
@9
@10
7
Hammer Curl
3 Sets
8-12 Reps
@9
8
Front Raise
2 Sets
10-15 Reps
@9
Day 1
1
Overhead Press (Barbell)
2 Sets
3 Sets
3 Reps
5 Reps
@8
@7
2
Barbell Row
3 Sets
7-10 Reps
@8
3
Overhead Press (Machine)
2 Sets
12-15 Reps
@7.5
4
Single Arm Pushdown
3 Sets
10-15 Reps
@9
5
Chest Fly (Machine)
1 Set
2 Sets
8-15 Reps
8-15 Reps
@9
@9
6
Nautilus Single Arm Curl
2 Sets
12-20 Reps
@10
7
Wrist Roller
2 Sets
1 Set
1 Reps
1 Reps
@9
@10
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
3 Reps
3 Reps
5 Reps
@6
@7
@7
2
Barbell Row
3 Sets
7-10 Reps
@8
3
Overhead Press (Machine)
3 Sets
12-15 Reps
@7.5
4
Single Arm Pushdown
3 Sets
10-15 Reps
@9
5
Chest Fly (Machine)
1 Set
2 Sets
8-15 Reps
8-15 Reps
@9
@9
6
Nautilus Single Arm Curl
2 Sets
12-20 Reps
@10
7
Wrist Roller
2 Sets
1 Set
1 Reps
1 Reps
@9
@10
Day 2
1
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
2 Sets
5 Reps
2 Reps
2 Reps
2 Reps
5 Reps
@6
@6.5
@7
@7.5
@7
2
Deadlift (Paused)
3 Sets
1 Set
3-5 Reps
3-5 Reps
@6
@7
3
Split Squat (Dumbbell)
3 Sets
7-12 Reps
@8
4
Leg Extension
3 Sets
15-25 Reps
@8.5
5
Hanging Leg Raise
2 Sets
1 Set
10-20 Reps
10-20 Reps
@9
@10
6
Single Arm Iso Row
2 Sets
8-15 Reps
@9
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
2 Reps
3 Reps
6 Reps
@7
@7
@7
2
Larsen Press (Barbell)
1 Set
7-10 Reps
@7
3
Overhead Press (Barbell)
3 Sets
6-10 Reps
@7
4
Chest Fly (Machine)
2 Sets
8-15 Reps
@8
5
Chest Fly (Machine)
3 Sets
7-12 Reps
@9
6
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@9
7
Upright Row (Cable)
2 Sets
10-15 Reps
@9
8
Side Bend (Dumbbell)
3 Sets
10-15 Reps
@9
9
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
Day 4
1
Deadlift (Barbell)
1 Set
2 Sets
2 Sets
1 Reps
1 Reps
3 Reps
@6
@6.5
@6
2
Squat (Paused)
2 Sets
3-6 Reps
@7
3
High Bar Squat (Barbell)
2 Sets
4-8 Reps
@6
4
Pendlay Row
2 Sets
5-8 Reps
@8
5
Hamstring Curl
3 Sets
10-15 Reps
@8
6
Seated Row (Cable)
2 Sets
10-15 Reps
@8
7
Decline Crunch (Weighted)
3 Sets
10-20 Reps
@8.5
8
Seated Calf Raise
2 Sets
AMRAP
@10
Day 5
1
Wide Grip Pull-Up
3 Sets
2 Sets
3-7 Reps
3-7 Reps
@7.5
@9
2
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
5-8 Reps
@7
3
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
4
Skull Crusher
3 Sets
6-10 Reps
@9
5
Preacher Curl (Barbell)
5 Sets
3-6 Reps
@9
6
Face Pull
3 Sets
1 Set
15-25 Reps
15-25 Reps
@9
@10
7
Hammer Curl
3 Sets
8-12 Reps
@9
8
Front Raise
2 Sets
10-15 Reps
@9
Day 5
1
Chin-Up (Weighted)
2 Sets
2 Sets
2 Sets
4-10 Reps
4-10 Reps
4-10 Reps
@7
@7.5
@8
2
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
5-8 Reps
@7
3
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
4
Skull Crusher
3 Sets
6-10 Reps
@9
5
Preacher Curl (Barbell)
5 Sets
3-6 Reps
@9
6
Face Pull
3 Sets
1 Set
15-25 Reps
15-25 Reps
@9
@10
7
Hammer Curl
3 Sets
8-12 Reps
@9
8
Front Raise
2 Sets
10-15 Reps
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
1 Reps
1 Reps
1 Reps
4 Reps
@7.5
@7
@6.5
@6
2
Tempo Squat (Barbell)
3 Sets
3-5 Reps
@6
3
Belt Squat
2 Sets
8-15 Reps
@7
4
Pullover (Machine)
3 Sets
10-20 Reps
@8
5
T-Bar Row
2 Sets
6-10 Reps
@7.5
6
Single Leg Romanian Deadlift
2 Sets
6-12 Reps
@7.5
7
Decline Crunch (Weighted)
3 Sets
10-20 Reps
@8.5
8
Seated Calf Raise
2 Sets
AMRAP
@10
Day 1
1
Overhead Press (Barbell)
2 Sets
3 Sets
1 Reps
3 Reps
@8
@7
2
Barbell Row
3 Sets
5-8 Reps
@8
3
Overhead Press (Machine)
2 Sets
12-15 Reps
@7.5
4
Seated Dip (Machine)
3 Sets
8-12 Reps
@9
5
Chest Fly (Machine)
1 Set
2 Sets
8-15 Reps
8-15 Reps
@9
@9
6
Nautilus Single Arm Curl
2 Sets
12-20 Reps
@10
7
Wrist Roller
2 Sets
1 Set
1 Reps
1 Reps
@9
@10
Day 2
1
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
1 Reps
2 Reps
3 Reps
5 Reps
@6
@6.5
@7
@7
2
Snatch Deadlift
4 Sets
3-8 Reps
@7
3
Split Squat (Dumbbell)
3 Sets
AMRAP
@8
4
Reverse Hyperextension
3 Sets
AMRAP
@8
5
Leg Extension
2 Sets
15-25 Reps
@8.5
6
Hanging Leg Raise
2 Sets
1 Set
10-20 Reps
10-20 Reps
@9
@10
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
3 Reps
3 Reps
6 Reps
@6
@6.5
@7
2
Larsen Press (Barbell)
1 Set
7-12 Reps
@8
3
Overhead Press (Barbell)
4 Sets
4-8 Reps
@7
4
Chest Fly (Machine)
2 Sets
8-15 Reps
@8
5
Chest Fly (Machine)
2 Sets
7-12 Reps
@9
6
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@9
7
Upright Row (Cable)
2 Sets
10-15 Reps
@9
8
Side Bend (Dumbbell)
3 Sets
10-15 Reps
@9
9
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
Day 1
1
Overhead Press (Barbell)
5 Sets
3 Reps
@8
2
Barbell Row
3 Sets
5-8 Reps
@8
3
Overhead Press (Machine)
2 Sets
12-15 Reps
@7.5
4
Seated Dip (Machine)
3 Sets
8-12 Reps
@9
5
Chest Fly (Machine)
1 Set
2 Sets
8-15 Reps
8-15 Reps
@9
@9
6
Nautilus Single Arm Curl
2 Sets
12-20 Reps
@10
7
Wrist Roller
2 Sets
1 Set
1 Reps
1 Reps
@9
@10
Day 2
1
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
1 Reps
2 Reps
3 Reps
5 Reps
@6
@6.5
@7
@7
2
Snatch Deadlift
4 Sets
3-8 Reps
@7
3
Split Squat (Dumbbell)
3 Sets
7-12 Reps
@8
4
Reverse Hyperextension
3 Sets
AMRAP
@8
5
Leg Extension
2 Sets
15-25 Reps
@8.5
6
Hanging Leg Raise
2 Sets
1 Set
10-20 Reps
10-20 Reps
@9
@10
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
3 Reps
3 Reps
6 Reps
@6
@6.5
@7
2
Larsen Press (Barbell)
1 Set
7-12 Reps
@8
3
Overhead Press (Barbell)
1 Set
3 Sets
4-4 Reps
4-8 Reps
@7
@7
4
Chest Fly (Machine)
2 Sets
8-15 Reps
@8
5
Chest Fly (Machine)
2 Sets
7-12 Reps
@9
6
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@9
7
Upright Row (Cable)
2 Sets
10-15 Reps
@9
8
Side Bend (Dumbbell)
3 Sets
10-15 Reps
@9
9
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
1 Reps
1 Reps
1 Reps
4 Reps
@7.5
@7
@6.5
@6
2
Tempo Squat (Barbell)
3 Sets
3-5 Reps
@6
3
Belt Squat
2 Sets
8-15 Reps
@7
4
Pullover (Machine)
3 Sets
10-20 Reps
@8
5
T-Bar Row
2 Sets
6-10 Reps
@7.5
6
Single Leg Romanian Deadlift
2 Sets
6-12 Reps
@7.5
7
Decline Crunch (Weighted)
3 Sets
10-20 Reps
@8.5
8
Seated Calf Raise
2 Sets
AMRAP
@10
Day 5
1
Chin-Up (Weighted)
2 Sets
2 Sets
2 Sets
4-10 Reps
4-10 Reps
4-10 Reps
@7
@7.5
@8
2
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
5-8 Reps
@7
3
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
4
Skull Crusher
3 Sets
6-10 Reps
@9
5
Preacher Curl (Barbell)
5 Sets
3-6 Reps
@9
6
Face Pull
3 Sets
1 Set
15-25 Reps
15-25 Reps
@9
@10
7
Hammer Curl
3 Sets
8-12 Reps
@9
8
Front Raise
2 Sets
10-15 Reps
@9
Day 1
1
Overhead Press (Barbell)
5 Sets
3 Reps
@8
2
Barbell Row
3 Sets
5-8 Reps
@8
3
Overhead Press (Machine)
2 Sets
12-15 Reps
@7.5
4
Seated Dip (Machine)
3 Sets
8-12 Reps
@9
5
Chest Fly (Machine)
1 Set
2 Sets
8-15 Reps
8-15 Reps
@9
@9
6
Nautilus Single Arm Curl
2 Sets
12-20 Reps
@10
7
Wrist Roller
2 Sets
1 Set
1 Reps
1 Reps
@9
@10
Day 2
1
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
1 Reps
2 Reps
3 Reps
5 Reps
@6
@6.5
@7
@7
2
Snatch Deadlift
4 Sets
3-8 Reps
@7
3
Split Squat (Dumbbell)
3 Sets
7-12 Reps
@8
4
Reverse Hyperextension
3 Sets
AMRAP
@8
5
Leg Extension
2 Sets
15-25 Reps
@8.5
6
Hanging Leg Raise
2 Sets
1 Set
10-20 Reps
10-20 Reps
@9
@10
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
3 Reps
3 Reps
6 Reps
@6
@6.5
@7
2
Larsen Press (Barbell)
1 Set
7-12 Reps
@8
3
Overhead Press (Barbell)
1 Set
3 Sets
4-4 Reps
4-8 Reps
@7
@7
4
Chest Fly (Machine)
2 Sets
8-15 Reps
@8
5
Chest Fly (Machine)
2 Sets
7-12 Reps
@9
6
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@9
7
Upright Row (Cable)
2 Sets
10-15 Reps
@9
8
Side Bend (Dumbbell)
3 Sets
10-15 Reps
@9
9
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
1 Reps
1 Reps
1 Reps
4 Reps
@7.5
@7
@6.5
@6
2
Tempo Squat (Barbell)
3 Sets
3-5 Reps
@6
3
Belt Squat
2 Sets
8-15 Reps
@7
4
Pullover (Machine)
3 Sets
10-20 Reps
@8
5
T-Bar Row
2 Sets
6-10 Reps
@7.5
6
Single Leg Romanian Deadlift
2 Sets
6-12 Reps
@7.5
7
Decline Crunch (Weighted)
3 Sets
10-20 Reps
@8.5
8
Seated Calf Raise
2 Sets
AMRAP
@10
Day 5
1
Chin-Up (Weighted)
2 Sets
2 Sets
2 Sets
4-10 Reps
4-10 Reps
4-10 Reps
@7
@7.5
@8
2
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
5-8 Reps
@7
3
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
4
Skull Crusher
3 Sets
6-10 Reps
@9
5
Preacher Curl (Barbell)
5 Sets
3-6 Reps
@9
6
Face Pull
3 Sets
1 Set
15-25 Reps
15-25 Reps
@9
@10
7
Hammer Curl
3 Sets
8-12 Reps
@9
8
Front Raise
2 Sets
10-15 Reps
@9
Day 1
1
Overhead Press (Barbell)
5 Sets
3 Reps
@8
2
Barbell Row
3 Sets
5-8 Reps
@8
3
Overhead Press (Machine)
2 Sets
12-15 Reps
@7.5
4
Seated Dip (Machine)
3 Sets
8-12 Reps
@9
5
Chest Fly (Machine)
1 Set
2 Sets
8-15 Reps
8-15 Reps
@9
@9
6
Nautilus Single Arm Curl
2 Sets
12-20 Reps
@10
7
Wrist Roller
2 Sets
1 Set
1 Reps
1 Reps
@9
@10
Day 2
1
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
1 Reps
2 Reps
3 Reps
5 Reps
@6
@6.5
@7
@7
2
Snatch Deadlift
4 Sets
3-8 Reps
@7
3
Split Squat (Dumbbell)
3 Sets
7-12 Reps
@8
4
Reverse Hyperextension
3 Sets
AMRAP
@8
5
Leg Extension
2 Sets
15-25 Reps
@8.5
6
Hanging Leg Raise
2 Sets
1 Set
10-20 Reps
10-20 Reps
@9
@10
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
3 Reps
3 Reps
6 Reps
@6
@6.5
@7
2
Larsen Press (Barbell)
1 Set
7-12 Reps
@8
3
Overhead Press (Barbell)
1 Set
3 Sets
4-4 Reps
4-8 Reps
@7
@7
4
Chest Fly (Machine)
2 Sets
8-15 Reps
@8
5
Chest Fly (Machine)
2 Sets
7-12 Reps
@9
6
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@9
7
Upright Row (Cable)
2 Sets
10-15 Reps
@9
8
Side Bend (Dumbbell)
3 Sets
10-15 Reps
@9
9
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
1 Reps
1 Reps
1 Reps
4 Reps
@7.5
@7
@6.5
@6
2
Tempo Squat (Barbell)
3 Sets
3-5 Reps
@6
3
Belt Squat
2 Sets
8-15 Reps
@7
4
Pullover (Machine)
3 Sets
10-20 Reps
@8
5
T-Bar Row
2 Sets
6-10 Reps
@7.5
6
Single Leg Romanian Deadlift
2 Sets
6-12 Reps
@7.5
7
Decline Crunch (Weighted)
3 Sets
10-20 Reps
@8.5
8
Seated Calf Raise
2 Sets
AMRAP
@10
Day 5
1
Chin-Up (Weighted)
2 Sets
2 Sets
2 Sets
4-10 Reps
4-10 Reps
4-10 Reps
@7
@7.5
@8
2
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
5-8 Reps
@7
3
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
4
Skull Crusher
3 Sets
6-10 Reps
@9
5
Preacher Curl (Barbell)
5 Sets
3-6 Reps
@9
6
Face Pull
3 Sets
1 Set
15-25 Reps
15-25 Reps
@9
@10
7
Hammer Curl
3 Sets
8-12 Reps
@9
8
Front Raise
2 Sets
10-15 Reps
@9