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Offseason Mr Olympia
by Aryan Lifts
Program Description
Look aesthetic prioritising V Taper and Arm Growth.
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Apr 28, 2024 02:31
Last Edited
May 07, 2024 10:11
down_app
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
8 Reps
10 Reps
@9
@10
2
Pec Fly (Dumbbell)
1 Set
1 Set
12 Reps
14 Reps
@8
@10
3
Lateral Raise (Cable)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
4
Upright Row (Cable)
1 Set
1 Set
14 Reps
14 Reps
@8
@10
5
Lat Pulldown
1 Set
1 Set
8 Reps
12 Reps
@9
@10
Day 2
1
Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
12 Reps
@8
@10
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
12 Reps
14 Reps
@9
@10
3
Incline Curl (Dumbbell)
1 Set
1 Set
10 Reps
12 Reps
@9
@10
4
Hammer Curl
1 Set
1 Set
8 Reps
10 Reps
@8
@10
5
Wrist Curls
2 Sets
20 Reps
@10
Day 3
1
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
2
Seated Row (Cable)
1 Set
1 Set
8 Reps
10 Reps
@9
@10
3
Chest Press (Machine)
1 Set
1 Set
8 Reps
10 Reps
@9
@10
4
Incline Chest Fly (Dumbbell)
1 Set
1 Set
14 Reps
16 Reps
@9
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
10 Reps
12 Reps
@10
@10
Day 4
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@9
@9
@9.5
2
Leg Extension
2 Sets
1 Set
14 Reps
14 Reps
@8
@10
3
Leg Curl
3 Sets
12 Reps
@10
4
Standing Calf Raise
1 Set
1 Set
10 Reps
8 Reps
@8
@10
5
Abs Crunch (Weighted)
3 Sets
AMRAP
@10
Day 6
1
Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
12 Reps
@8
@10
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
12 Reps
14 Reps
@9
@10
3
Incline Curl (Dumbbell)
1 Set
1 Set
10 Reps
12 Reps
@9
@10
4
Hammer Curl
1 Set
1 Set
8 Reps
10 Reps
@8
@10
5
Wrist Curls
2 Sets
20 Reps
@10
Day 5
1
Lateral Raise (Cable)
2 Sets
10 Reps
@10
2
Lateral Raise (Machine)
1 Set
1 Set
12 Reps
12 Reps
@8
@10
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8 Reps
10 Reps
@8
@10
4
Lat Prayer
1 Set
1 Set
14 Reps
18 Reps
@8
@10
5
Bench Press (Dumbbell)
1 Set
1 Set
8 Reps
10 Reps
@8
@10
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
8 Reps
10 Reps
@9
@10
2
Pec Fly (Dumbbell)
1 Set
1 Set
12 Reps
14 Reps
@8
@10
3
Lateral Raise (Cable)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
4
Upright Row (Cable)
1 Set
1 Set
14 Reps
14 Reps
@8
@10
5
Lat Pulldown
1 Set
1 Set
8 Reps
12 Reps
@9
@10
Day 2
1
Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
12 Reps
@8
@10
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
12 Reps
14 Reps
@9
@10
3
Incline Curl (Dumbbell)
1 Set
1 Set
10 Reps
12 Reps
@9
@10
4
Hammer Curl
1 Set
1 Set
8 Reps
10 Reps
@8
@10
5
Wrist Curls
2 Sets
20 Reps
@10
Day 3
1
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
2
Seated Row (Cable)
1 Set
1 Set
8 Reps
10 Reps
@9
@10
3
Chest Press (Machine)
1 Set
1 Set
8 Reps
10 Reps
@9
@10
4
Incline Chest Fly (Dumbbell)
1 Set
1 Set
14 Reps
16 Reps
@9
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
10 Reps
12 Reps
@10
@10
Day 4
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@9
@9
@9.5
2
Leg Extension
2 Sets
1 Set
14 Reps
14 Reps
@8
@10
3
Leg Curl
3 Sets
12 Reps
@10
4
Standing Calf Raise
1 Set
1 Set
10 Reps
8 Reps
@8
@10
5
Abs Crunch (Weighted)
3 Sets
AMRAP
@10
Day 5
1
Lateral Raise (Cable)
2 Sets
10 Reps
@10
2
Lateral Raise (Machine)
1 Set
1 Set
12 Reps
12 Reps
@8
@10
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8 Reps
10 Reps
@8
@10
4
Lat Prayer
1 Set
1 Set
14 Reps
18 Reps
@8
@10
5
Bench Press (Dumbbell)
1 Set
1 Set
8 Reps
10 Reps
@8
@10
Day 6
1
Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
12 Reps
@8
@10
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
12 Reps
14 Reps
@9
@10
3
Incline Curl (Dumbbell)
1 Set
1 Set
10 Reps
12 Reps
@9
@10
4
Hammer Curl
1 Set
1 Set
8 Reps
10 Reps
@8
@10
5
Wrist Curls
2 Sets
20 Reps
@10
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
8 Reps
10 Reps
@9
@10
2
Pec Fly (Dumbbell)
1 Set
1 Set
12 Reps
14 Reps
@8
@10
3
Lateral Raise (Cable)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
4
Upright Row (Cable)
1 Set
1 Set
14 Reps
14 Reps
@8
@10
5
Lat Pulldown
1 Set
1 Set
8 Reps
12 Reps
@9
@10
Day 2
1
Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
12 Reps
@8
@10
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
12 Reps
14 Reps
@9
@10
3
Incline Curl (Dumbbell)
1 Set
1 Set
10 Reps
12 Reps
@9
@10
4
Hammer Curl
1 Set
1 Set
8 Reps
10 Reps
@8
@10
5
Wrist Curls
2 Sets
20 Reps
@10
Day 3
1
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
2
Seated Row (Cable)
1 Set
1 Set
8 Reps
10 Reps
@9
@10
3
Chest Press (Machine)
1 Set
1 Set
8 Reps
10 Reps
@9
@10
4
Incline Chest Fly (Dumbbell)
1 Set
1 Set
14 Reps
16 Reps
@9
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
10 Reps
12 Reps
@10
@10
Day 4
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@9
@9
@9.5
2
Leg Extension
2 Sets
1 Set
14 Reps
14 Reps
@8
@10
3
Leg Curl
3 Sets
12 Reps
@10
4
Standing Calf Raise
1 Set
1 Set
10 Reps
8 Reps
@8
@10
5
Abs Crunch (Weighted)
3 Sets
AMRAP
@10
Day 5
1
Lateral Raise (Cable)
2 Sets
10 Reps
@10
2
Lateral Raise (Machine)
1 Set
1 Set
12 Reps
12 Reps
@8
@10
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8 Reps
10 Reps
@8
@10
4
Lat Prayer
1 Set
1 Set
14 Reps
18 Reps
@8
@10
5
Bench Press (Dumbbell)
1 Set
1 Set
8 Reps
10 Reps
@8
@10
Day 6
1
Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
12 Reps
@8
@10
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
12 Reps
14 Reps
@9
@10
3
Incline Curl (Dumbbell)
1 Set
1 Set
10 Reps
12 Reps
@9
@10
4
Hammer Curl
1 Set
1 Set
8 Reps
10 Reps
@8
@10
5
Wrist Curls
2 Sets
20 Reps
@10
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
8 Reps
10 Reps
@9
@10
2
Pec Fly (Dumbbell)
1 Set
1 Set
12 Reps
14 Reps
@8
@10
3
Lateral Raise (Cable)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
4
Upright Row (Cable)
1 Set
1 Set
14 Reps
14 Reps
@8
@10
5
Lat Pulldown
1 Set
1 Set
8 Reps
12 Reps
@9
@10
Day 2
1
Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
12 Reps
@8
@10
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
12 Reps
14 Reps
@9
@10
3
Incline Curl (Dumbbell)
1 Set
1 Set
10 Reps
12 Reps
@9
@10
4
Hammer Curl
1 Set
1 Set
8 Reps
10 Reps
@8
@10
5
Wrist Curls
2 Sets
20 Reps
@10
Day 3
1
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
2
Seated Row (Cable)
1 Set
1 Set
8 Reps
10 Reps
@9
@10
3
Chest Press (Machine)
1 Set
1 Set
8 Reps
10 Reps
@9
@10
4
Incline Chest Fly (Dumbbell)
1 Set
1 Set
14 Reps
16 Reps
@9
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
10 Reps
12 Reps
@10
@10
Day 4
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@9
@9
@9.5
2
Leg Extension
2 Sets
1 Set
14 Reps
14 Reps
@8
@10
3
Leg Curl
3 Sets
12 Reps
@10
4
Standing Calf Raise
1 Set
1 Set
10 Reps
8 Reps
@8
@10
5
Abs Crunch (Weighted)
3 Sets
AMRAP
@10
Day 5
1
Lateral Raise (Cable)
2 Sets
10 Reps
@10
2
Lateral Raise (Machine)
1 Set
1 Set
12 Reps
12 Reps
@8
@10
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8 Reps
10 Reps
@8
@10
4
Lat Prayer
1 Set
1 Set
14 Reps
18 Reps
@8
@10
5
Bench Press (Dumbbell)
1 Set
1 Set
8 Reps
10 Reps
@8
@10
Day 6
1
Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
12 Reps
@8
@10
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
12 Reps
14 Reps
@9
@10
3
Incline Curl (Dumbbell)
1 Set
1 Set
10 Reps
12 Reps
@9
@10
4
Hammer Curl
1 Set
1 Set
8 Reps
10 Reps
@8
@10
5
Wrist Curls
2 Sets
20 Reps
@10
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
8 Reps
10 Reps
@9
@10
2
Pec Fly (Dumbbell)
1 Set
1 Set
12 Reps
14 Reps
@8
@10
3
Lateral Raise (Cable)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
4
Upright Row (Cable)
1 Set
1 Set
14 Reps
14 Reps
@8
@10
5
Lat Pulldown
1 Set
1 Set
8 Reps
12 Reps
@9
@10
Day 2
1
Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
12 Reps
@8
@10
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
12 Reps
14 Reps
@9
@10
3
Incline Curl (Dumbbell)
1 Set
1 Set
10 Reps
12 Reps
@9
@10
4
Hammer Curl
1 Set
1 Set
8 Reps
10 Reps
@8
@10
5
Wrist Curls
2 Sets
20 Reps
@10
Day 3
1
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
2
Seated Row (Cable)
1 Set
1 Set
8 Reps
10 Reps
@9
@10
3
Chest Press (Machine)
1 Set
1 Set
8 Reps
10 Reps
@9
@10
4
Incline Chest Fly (Dumbbell)
1 Set
1 Set
14 Reps
16 Reps
@9
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
10 Reps
12 Reps
@10
@10
Day 4
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@9
@9
@9.5
2
Leg Extension
2 Sets
1 Set
14 Reps
14 Reps
@8
@10
3
Leg Curl
3 Sets
12 Reps
@10
4
Standing Calf Raise
1 Set
1 Set
10 Reps
8 Reps
@8
@10
5
Abs Crunch (Weighted)
3 Sets
AMRAP
@10
Day 5
1
Lateral Raise (Cable)
2 Sets
10 Reps
@10
2
Lateral Raise (Machine)
1 Set
1 Set
12 Reps
12 Reps
@8
@10
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8 Reps
10 Reps
@8
@10
4
Lat Prayer
1 Set
1 Set
14 Reps
18 Reps
@8
@10
5
Bench Press (Dumbbell)
1 Set
1 Set
8 Reps
10 Reps
@8
@10
Day 6
1
Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
12 Reps
@8
@10
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
12 Reps
14 Reps
@9
@10
3
Incline Curl (Dumbbell)
1 Set
1 Set
10 Reps
12 Reps
@9
@10
4
Hammer Curl
1 Set
1 Set
8 Reps
10 Reps
@8
@10
5
Wrist Curls
2 Sets
20 Reps
@10
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
8 Reps
10 Reps
@9
@10
2
Pec Fly (Dumbbell)
1 Set
1 Set
12 Reps
14 Reps
@8
@10
3
Lateral Raise (Cable)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
4
Upright Row (Cable)
1 Set
1 Set
14 Reps
14 Reps
@8
@10
5
Lat Pulldown
1 Set
1 Set
8 Reps
12 Reps
@9
@10
Day 2
1
Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
12 Reps
@8
@10
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
12 Reps
14 Reps
@9
@10
3
Incline Curl (Dumbbell)
1 Set
1 Set
10 Reps
12 Reps
@9
@10
4
Hammer Curl
1 Set
1 Set
8 Reps
10 Reps
@8
@10
5
Wrist Curls
2 Sets
20 Reps
@10
Day 3
1
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
2
Seated Row (Cable)
1 Set
1 Set
8 Reps
10 Reps
@9
@10
3
Chest Press (Machine)
1 Set
1 Set
8 Reps
10 Reps
@9
@10
4
Incline Chest Fly (Dumbbell)
1 Set
1 Set
14 Reps
16 Reps
@9
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
10 Reps
12 Reps
@10
@10
Day 4
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@9
@9
@9.5
2
Leg Extension
2 Sets
1 Set
14 Reps
14 Reps
@8
@10
3
Leg Curl
3 Sets
12 Reps
@10
4
Standing Calf Raise
1 Set
1 Set
10 Reps
8 Reps
@8
@10
5
Abs Crunch (Weighted)
3 Sets
AMRAP
@10
Day 5
1
Lateral Raise (Cable)
2 Sets
10 Reps
@10
2
Lateral Raise (Machine)
1 Set
1 Set
12 Reps
12 Reps
@8
@10
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8 Reps
10 Reps
@8
@10
4
Lat Prayer
1 Set
1 Set
14 Reps
18 Reps
@8
@10
5
Bench Press (Dumbbell)
1 Set
1 Set
8 Reps
10 Reps
@8
@10
Day 6
1
Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
12 Reps
@8
@10
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
12 Reps
14 Reps
@9
@10
3
Incline Curl (Dumbbell)
1 Set
1 Set
10 Reps
12 Reps
@9
@10
4
Hammer Curl
1 Set
1 Set
8 Reps
10 Reps
@8
@10
5
Wrist Curls
2 Sets
20 Reps
@10
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
8 Reps
10 Reps
@9
@10
2
Pec Fly (Dumbbell)
1 Set
1 Set
12 Reps
14 Reps
@8
@10
3
Lateral Raise (Cable)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
4
Upright Row (Cable)
1 Set
1 Set
14 Reps
14 Reps
@8
@10
5
Lat Pulldown
1 Set
1 Set
8 Reps
12 Reps
@9
@10
Day 2
1
Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
12 Reps
@8
@10
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
12 Reps
14 Reps
@9
@10
3
Incline Curl (Dumbbell)
1 Set
1 Set
10 Reps
12 Reps
@9
@10
4
Hammer Curl
1 Set
1 Set
8 Reps
10 Reps
@8
@10
5
Wrist Curls
2 Sets
20 Reps
@10
Day 3
1
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
2
Seated Row (Cable)
1 Set
1 Set
8 Reps
10 Reps
@9
@10
3
Chest Press (Machine)
1 Set
1 Set
8 Reps
10 Reps
@9
@10
4
Incline Chest Fly (Dumbbell)
1 Set
1 Set
14 Reps
16 Reps
@9
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
10 Reps
12 Reps
@10
@10
Day 4
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@9
@9
@9.5
2
Leg Extension
2 Sets
1 Set
14 Reps
14 Reps
@8
@10
3
Leg Curl
3 Sets
12 Reps
@10
4
Standing Calf Raise
1 Set
1 Set
10 Reps
8 Reps
@8
@10
5
Abs Crunch (Weighted)
3 Sets
AMRAP
@10
Day 5
1
Lateral Raise (Cable)
2 Sets
10 Reps
@10
2
Lateral Raise (Machine)
1 Set
1 Set
12 Reps
12 Reps
@8
@10
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8 Reps
10 Reps
@8
@10
4
Lat Prayer
1 Set
1 Set
14 Reps
18 Reps
@8
@10
5
Bench Press (Dumbbell)
1 Set
1 Set
8 Reps
10 Reps
@8
@10
Day 6
1
Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
12 Reps
@8
@10
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
12 Reps
14 Reps
@9
@10
3
Incline Curl (Dumbbell)
1 Set
1 Set
10 Reps
12 Reps
@9
@10
4
Hammer Curl
1 Set
1 Set
8 Reps
10 Reps
@8
@10
5
Wrist Curls
2 Sets
20 Reps
@10
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
8 Reps
10 Reps
@9
@10
2
Pec Fly (Dumbbell)
1 Set
1 Set
12 Reps
14 Reps
@8
@10
3
Lateral Raise (Cable)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
4
Upright Row (Cable)
1 Set
1 Set
14 Reps
14 Reps
@8
@10
5
Lat Pulldown
1 Set
1 Set
8 Reps
12 Reps
@9
@10
Day 2
1
Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
12 Reps
@8
@10
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
12 Reps
14 Reps
@9
@10
3
Incline Curl (Dumbbell)
1 Set
1 Set
10 Reps
12 Reps
@9
@10
4
Hammer Curl
1 Set
1 Set
8 Reps
10 Reps
@8
@10
5
Wrist Curls
2 Sets
20 Reps
@10
Day 3
1
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
2
Seated Row (Cable)
1 Set
1 Set
8 Reps
10 Reps
@9
@10
3
Chest Press (Machine)
1 Set
1 Set
8 Reps
10 Reps
@9
@10
4
Incline Chest Fly (Dumbbell)
1 Set
1 Set
14 Reps
16 Reps
@9
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
10 Reps
12 Reps
@10
@10
Day 4
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@9
@9
@9.5
2
Leg Extension
2 Sets
1 Set
14 Reps
14 Reps
@8
@10
3
Leg Curl
3 Sets
12 Reps
@10
4
Standing Calf Raise
1 Set
1 Set
10 Reps
8 Reps
@8
@10
5
Abs Crunch (Weighted)
3 Sets
AMRAP
@10
Day 5
1
Lateral Raise (Cable)
2 Sets
10 Reps
@10
2
Lateral Raise (Machine)
1 Set
1 Set
12 Reps
12 Reps
@8
@10
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8 Reps
10 Reps
@8
@10
4
Lat Prayer
1 Set
1 Set
14 Reps
18 Reps
@8
@10
5
Bench Press (Dumbbell)
1 Set
1 Set
8 Reps
10 Reps
@8
@10
Day 6
1
Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
12 Reps
@8
@10
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
12 Reps
14 Reps
@9
@10
3
Incline Curl (Dumbbell)
1 Set
1 Set
10 Reps
12 Reps
@9
@10
4
Hammer Curl
1 Set
1 Set
8 Reps
10 Reps
@8
@10
5
Wrist Curls
2 Sets
20 Reps
@10