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Parsley
by Irakli M.
1 athletes joined
Program Description
Building muscle 💪🏼
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Dec 30, 2023 07:11
Last Edited
May 09, 2024 03:11
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Week 1
1 / 12 Weeks
Day 1
1
Decline Crunch (Weighted)
3 Sets
10-15 Reps
@9
2A
Seated Overhead Press (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2B
Lat Pulldown
3 Sets
10-15 Reps
@10
3A
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3B
Seated Row (Machine)
3 Sets
10-15 Reps
@10
4A
Dip (Bodyweight)
1 Set
2 Sets
AMRAP
AMRAP
@9
@10
4B
Standing Pullover (Cable)
3 Sets
10-15 Reps
@10
5A
Upright Row (Cable)
1 Set
2 Sets
15-20 Reps
15-20 Reps
@8.5
@10
5B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
Day 2
1
Hanging Leg Raise
3 Sets
10-15 Reps
@9
2A
Spider Curl
3 Sets
10-15 Reps
@10
2B
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@9
3A
Preacher Curl (Barbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3B
Overhead Extension (Dumbbell)
3 Sets
10-15 Reps
@9
4A
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@10
4B
Wrist Curls
3 Sets
10-15 Reps
@10
5A
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
5B
Neck Curl
2 Sets
10-15 Reps
@9
6A
Leg Extension
2 Sets
10-15 Reps
@10
6B
Hip Adductor (Machine)
3 Sets
10-15 Reps
@9
Day 3
1A
Bench Press (Barbell)
3 Sets
4-8 Reps
@9
1B
Wide Grip Pull-Up
3 Sets
6-10 Reps
@10
2A
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
@10
2B
Barbell Row
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8.5
@9
3A
Incline Fly Press (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
3B
Pullover (Dumbbell)
3 Sets
8-12 Reps
@10
4A
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
4B
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@10
5
Overhead Press (Machine)
3 Sets
6-10 Reps
@10
Day 4
1
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@9
2A
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
2B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
3A
Incline Curl (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
3B
JM Press
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@9
4A
Hammer Curl
3 Sets
8-12 Reps
@10
4B
Wrist Curls
3 Sets
10-15 Reps
@10
5
Squat (Smith Machine)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@9.5
6
Neck Curl
3 Sets
10-15 Reps
@9
7A
Leg Extension
3 Sets
6-20 Reps
@10
7B
Seated Hamstring Curl
3 Sets
6-10 Reps
@9
7C
Seated Calf Raise
3 Sets
8-12 Reps
@10
Day 1
1
Decline Crunch (Weighted)
3 Sets
10-15 Reps
@9
2A
Seated Overhead Press (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2B
Lat Pulldown
3 Sets
10-15 Reps
@10
3A
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3B
Seated Row (Machine)
3 Sets
10-15 Reps
@10
4A
Dip (Bodyweight)
1 Set
2 Sets
AMRAP
AMRAP
@9
@10
4B
Standing Pullover (Cable)
3 Sets
10-15 Reps
@10
5A
Upright Row (Cable)
1 Set
2 Sets
15-20 Reps
15-20 Reps
@8.5
@10
5B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
Day 2
1
Hanging Leg Raise
3 Sets
10-15 Reps
@9
2A
Spider Curl
3 Sets
10-15 Reps
@10
2B
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@9
3A
Preacher Curl (Barbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3B
Overhead Extension (Dumbbell)
3 Sets
10-15 Reps
@9
4A
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@10
4B
Wrist Curls
3 Sets
10-15 Reps
@10
5A
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
5B
Neck Curl
2 Sets
10-15 Reps
@9
6A
Leg Extension
2 Sets
10-15 Reps
@10
6B
Hip Adductor (Machine)
3 Sets
10-15 Reps
@9
Day 3
1A
Bench Press (Barbell)
3 Sets
4-8 Reps
@9
1B
Wide Grip Pull-Up
3 Sets
6-10 Reps
@10
2A
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
@10
2B
Barbell Row
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8.5
@9
3A
Incline Fly Press (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
3B
Pullover (Dumbbell)
3 Sets
8-12 Reps
@10
4A
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
4B
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@10
5
Overhead Press (Machine)
3 Sets
6-10 Reps
@10
Day 4
1
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@9
2A
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
2B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
3A
Incline Curl (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
3B
JM Press
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@9
4A
Hammer Curl
3 Sets
8-12 Reps
@10
4B
Wrist Curls
3 Sets
10-15 Reps
@10
5
Squat (Smith Machine)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@9.5
6
Neck Curl
3 Sets
10-15 Reps
@9
7A
Leg Extension
3 Sets
6-20 Reps
@10
7B
Seated Hamstring Curl
3 Sets
6-10 Reps
@9
7C
Seated Calf Raise
3 Sets
8-12 Reps
@10
Day 1
1
Decline Crunch (Weighted)
3 Sets
10-15 Reps
@9
2A
Seated Overhead Press (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2B
Lat Pulldown
3 Sets
10-15 Reps
@10
3A
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3B
Seated Row (Machine)
3 Sets
10-15 Reps
@10
4A
Dip (Bodyweight)
1 Set
2 Sets
AMRAP
AMRAP
@9
@10
4B
Standing Pullover (Cable)
3 Sets
10-15 Reps
@10
5A
Upright Row (Cable)
1 Set
2 Sets
15-20 Reps
15-20 Reps
@8.5
@10
5B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
Day 2
1
Hanging Leg Raise
3 Sets
10-15 Reps
@9
2A
Spider Curl
3 Sets
10-15 Reps
@10
2B
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@9
3A
Preacher Curl (Barbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3B
Overhead Extension (Dumbbell)
3 Sets
10-15 Reps
@9
4A
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@10
4B
Wrist Curls
3 Sets
10-15 Reps
@10
5A
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
5B
Neck Curl
2 Sets
10-15 Reps
@9
6A
Leg Extension
2 Sets
10-15 Reps
@10
6B
Hip Adductor (Machine)
3 Sets
10-15 Reps
@9
Day 3
1A
Bench Press (Barbell)
3 Sets
4-8 Reps
@9
1B
Wide Grip Pull-Up
3 Sets
6-10 Reps
@10
2A
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
@10
2B
Barbell Row
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8.5
@9
3A
Incline Fly Press (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
3B
Pullover (Dumbbell)
3 Sets
8-12 Reps
@10
4A
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
4B
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@10
5
Overhead Press (Machine)
3 Sets
6-10 Reps
@10
Day 4
1
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@9
2A
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
2B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
3A
Incline Curl (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
3B
JM Press
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@9
4A
Hammer Curl
3 Sets
8-12 Reps
@10
4B
Wrist Curls
3 Sets
10-15 Reps
@10
5
Squat (Smith Machine)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@9.5
6
Neck Curl
3 Sets
10-15 Reps
@9
7A
Leg Extension
3 Sets
6-20 Reps
@10
7B
Seated Hamstring Curl
3 Sets
6-10 Reps
@9
7C
Seated Calf Raise
3 Sets
8-12 Reps
@10
Day 1
1
Decline Crunch (Weighted)
3 Sets
10-15 Reps
@9
2A
Seated Overhead Press (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2B
Lat Pulldown
3 Sets
10-15 Reps
@10
3A
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3B
Seated Row (Machine)
3 Sets
10-15 Reps
@10
4A
Dip (Bodyweight)
1 Set
2 Sets
AMRAP
AMRAP
@9
@10
4B
Standing Pullover (Cable)
3 Sets
10-15 Reps
@10
5A
Upright Row (Cable)
1 Set
2 Sets
15-20 Reps
15-20 Reps
@8.5
@10
5B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
Day 2
1
Hanging Leg Raise
3 Sets
10-15 Reps
@9
2A
Spider Curl
3 Sets
10-15 Reps
@10
2B
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@9
3A
Preacher Curl (Barbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3B
Overhead Extension (Dumbbell)
3 Sets
10-15 Reps
@9
4A
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@10
4B
Wrist Curls
3 Sets
10-15 Reps
@10
5A
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
5B
Neck Curl
2 Sets
10-15 Reps
@9
6A
Leg Extension
2 Sets
10-15 Reps
@10
6B
Hip Adductor (Machine)
3 Sets
10-15 Reps
@9
Day 3
1A
Bench Press (Barbell)
3 Sets
4-8 Reps
@9
1B
Wide Grip Pull-Up
3 Sets
6-10 Reps
@10
2A
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
@10
2B
Barbell Row
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8.5
@9
3A
Incline Fly Press (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
3B
Pullover (Dumbbell)
3 Sets
8-12 Reps
@10
4A
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
4B
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@10
5
Overhead Press (Machine)
3 Sets
6-10 Reps
@10
Day 4
1
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@9
2A
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
2B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
3A
Incline Curl (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
3B
JM Press
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@9
4A
Hammer Curl
3 Sets
8-12 Reps
@10
4B
Wrist Curls
3 Sets
10-15 Reps
@10
5
Squat (Smith Machine)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@9.5
6
Neck Curl
3 Sets
10-15 Reps
@9
7A
Leg Extension
3 Sets
6-20 Reps
@10
7B
Seated Hamstring Curl
3 Sets
6-10 Reps
@9
7C
Seated Calf Raise
3 Sets
8-12 Reps
@10
Day 1
1
Decline Crunch (Weighted)
3 Sets
10-15 Reps
@9
2A
Seated Overhead Press (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2B
Lat Pulldown
3 Sets
10-15 Reps
@10
3A
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3B
Seated Row (Machine)
3 Sets
10-15 Reps
@10
4A
Dip (Bodyweight)
1 Set
2 Sets
AMRAP
AMRAP
@9
@10
4B
Standing Pullover (Cable)
3 Sets
10-15 Reps
@10
5A
Upright Row (Cable)
1 Set
2 Sets
15-20 Reps
15-20 Reps
@8.5
@10
5B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
Day 2
1
Hanging Leg Raise
3 Sets
10-15 Reps
@9
2A
Spider Curl
3 Sets
10-15 Reps
@10
2B
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@9
3A
Preacher Curl (Barbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3B
Overhead Extension (Dumbbell)
3 Sets
10-15 Reps
@9
4A
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@10
4B
Wrist Curls
3 Sets
10-15 Reps
@10
5A
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
5B
Neck Curl
2 Sets
10-15 Reps
@9
6A
Leg Extension
2 Sets
10-15 Reps
@10
6B
Hip Adductor (Machine)
3 Sets
10-15 Reps
@9
Day 3
1A
Bench Press (Barbell)
3 Sets
4-8 Reps
@9
1B
Wide Grip Pull-Up
3 Sets
6-10 Reps
@10
2A
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
@10
2B
Barbell Row
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8.5
@9
3A
Incline Fly Press (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
3B
Pullover (Dumbbell)
3 Sets
8-12 Reps
@10
4A
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
4B
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@10
5
Overhead Press (Machine)
3 Sets
6-10 Reps
@10
Day 4
1
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@9
2A
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
2B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
3A
Incline Curl (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
3B
JM Press
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@9
4A
Hammer Curl
3 Sets
8-12 Reps
@10
4B
Wrist Curls
3 Sets
10-15 Reps
@10
5
Squat (Smith Machine)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@9.5
6
Neck Curl
3 Sets
10-15 Reps
@9
7A
Leg Extension
3 Sets
6-20 Reps
@10
7B
Seated Hamstring Curl
3 Sets
6-10 Reps
@9
7C
Seated Calf Raise
3 Sets
8-12 Reps
@10
Day 1
1
Decline Crunch (Weighted)
3 Sets
10-15 Reps
@9
2A
Seated Overhead Press (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2B
Lat Pulldown
3 Sets
10-15 Reps
@10
3A
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3B
Seated Row (Machine)
3 Sets
10-15 Reps
@10
4A
Dip (Bodyweight)
1 Set
2 Sets
AMRAP
AMRAP
@9
@10
4B
Standing Pullover (Cable)
3 Sets
10-15 Reps
@10
5A
Upright Row (Cable)
1 Set
2 Sets
15-20 Reps
15-20 Reps
@8.5
@10
5B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
Day 2
1
Hanging Leg Raise
3 Sets
10-15 Reps
@9
2A
Spider Curl
3 Sets
10-15 Reps
@10
2B
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@9
3A
Preacher Curl (Barbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3B
Overhead Extension (Dumbbell)
3 Sets
10-15 Reps
@9
4A
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@10
4B
Wrist Curls
3 Sets
10-15 Reps
@10
5A
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
5B
Neck Curl
2 Sets
10-15 Reps
@9
6A
Leg Extension
2 Sets
10-15 Reps
@10
6B
Hip Adductor (Machine)
3 Sets
10-15 Reps
@9
Day 3
1A
Bench Press (Barbell)
3 Sets
4-8 Reps
@9
1B
Wide Grip Pull-Up
3 Sets
6-10 Reps
@10
2A
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
@10
2B
Barbell Row
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8.5
@9
3A
Incline Fly Press (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
3B
Pullover (Dumbbell)
3 Sets
8-12 Reps
@10
4A
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
4B
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@10
5
Overhead Press (Machine)
3 Sets
6-10 Reps
@10
Day 4
1
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@9
2A
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
2B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
3A
Incline Curl (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
3B
JM Press
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@9
4A
Hammer Curl
3 Sets
8-12 Reps
@10
4B
Wrist Curls
3 Sets
10-15 Reps
@10
5
Squat (Smith Machine)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@9.5
6
Neck Curl
3 Sets
10-15 Reps
@9
7A
Leg Extension
3 Sets
6-20 Reps
@10
7B
Seated Hamstring Curl
3 Sets
6-10 Reps
@9
7C
Seated Calf Raise
3 Sets
8-12 Reps
@10
Day 1
1
Decline Crunch (Weighted)
3 Sets
10-15 Reps
@9
2A
Seated Overhead Press (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2B
Lat Pulldown
3 Sets
10-15 Reps
@10
3A
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3B
Seated Row (Machine)
3 Sets
10-15 Reps
@10
4A
Dip (Bodyweight)
1 Set
2 Sets
AMRAP
AMRAP
@9
@10
4B
Standing Pullover (Cable)
3 Sets
10-15 Reps
@10
5A
Upright Row (Cable)
1 Set
2 Sets
15-20 Reps
15-20 Reps
@8.5
@10
5B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
Day 2
1
Hanging Leg Raise
3 Sets
10-15 Reps
@9
2A
Spider Curl
3 Sets
10-15 Reps
@10
2B
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@9
3A
Preacher Curl (Barbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3B
Overhead Extension (Dumbbell)
3 Sets
10-15 Reps
@9
4A
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@10
4B
Wrist Curls
3 Sets
10-15 Reps
@10
5A
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
5B
Neck Curl
2 Sets
10-15 Reps
@9
6A
Leg Extension
2 Sets
10-15 Reps
@10
6B
Hip Adductor (Machine)
3 Sets
10-15 Reps
@9
Day 3
1A
Bench Press (Barbell)
3 Sets
4-8 Reps
@9
1B
Wide Grip Pull-Up
3 Sets
6-10 Reps
@10
2A
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
@10
2B
Barbell Row
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8.5
@9
3A
Incline Fly Press (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
3B
Pullover (Dumbbell)
3 Sets
8-12 Reps
@10
4A
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
4B
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@10
5
Overhead Press (Machine)
3 Sets
6-10 Reps
@10
Day 4
1
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@9
2A
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
2B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
3A
Incline Curl (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
3B
JM Press
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@9
4A
Hammer Curl
3 Sets
8-12 Reps
@10
4B
Wrist Curls
3 Sets
10-15 Reps
@10
5
Squat (Smith Machine)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@9.5
6
Neck Curl
3 Sets
10-15 Reps
@9
7A
Leg Extension
3 Sets
6-20 Reps
@10
7B
Seated Hamstring Curl
3 Sets
6-10 Reps
@9
7C
Seated Calf Raise
3 Sets
8-12 Reps
@10
Day 1
1
Decline Crunch (Weighted)
3 Sets
10-15 Reps
@9
2A
Seated Overhead Press (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2B
Lat Pulldown
3 Sets
10-15 Reps
@10
3A
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3B
Seated Row (Machine)
3 Sets
10-15 Reps
@10
4A
Dip (Bodyweight)
1 Set
2 Sets
AMRAP
AMRAP
@9
@10
4B
Standing Pullover (Cable)
3 Sets
10-15 Reps
@10
5A
Upright Row (Cable)
1 Set
2 Sets
15-20 Reps
15-20 Reps
@8.5
@10
5B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
Day 2
1
Hanging Leg Raise
3 Sets
10-15 Reps
@9
2A
Spider Curl
3 Sets
10-15 Reps
@10
2B
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@9
3A
Preacher Curl (Barbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3B
Overhead Extension (Dumbbell)
3 Sets
10-15 Reps
@9
4A
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@10
4B
Wrist Curls
3 Sets
10-15 Reps
@10
5A
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
5B
Neck Curl
2 Sets
10-15 Reps
@9
6A
Leg Extension
2 Sets
10-15 Reps
@10
6B
Hip Adductor (Machine)
3 Sets
10-15 Reps
@9
Day 3
1A
Bench Press (Barbell)
3 Sets
4-8 Reps
@9
1B
Wide Grip Pull-Up
3 Sets
6-10 Reps
@10
2A
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
@10
2B
Barbell Row
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8.5
@9
3A
Incline Fly Press (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
3B
Pullover (Dumbbell)
3 Sets
8-12 Reps
@10
4A
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
4B
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@10
5
Overhead Press (Machine)
3 Sets
6-10 Reps
@10
Day 4
1
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@9
2A
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
2B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
3A
Incline Curl (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
3B
JM Press
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@9
4A
Hammer Curl
3 Sets
8-12 Reps
@10
4B
Wrist Curls
3 Sets
10-15 Reps
@10
5
Squat (Smith Machine)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@9.5
6
Neck Curl
3 Sets
10-15 Reps
@9
7A
Leg Extension
3 Sets
6-20 Reps
@10
7B
Seated Hamstring Curl
3 Sets
6-10 Reps
@9
7C
Seated Calf Raise
3 Sets
8-12 Reps
@10
Day 1
1
Decline Crunch (Weighted)
3 Sets
10-15 Reps
@9
2A
Seated Overhead Press (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2B
Lat Pulldown
3 Sets
10-15 Reps
@10
3A
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3B
Seated Row (Machine)
3 Sets
10-15 Reps
@10
4A
Dip (Bodyweight)
1 Set
2 Sets
AMRAP
AMRAP
@9
@10
4B
Standing Pullover (Cable)
3 Sets
10-15 Reps
@10
5A
Upright Row (Cable)
1 Set
2 Sets
15-20 Reps
15-20 Reps
@8.5
@10
5B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
Day 2
1
Hanging Leg Raise
3 Sets
10-15 Reps
@9
2A
Spider Curl
3 Sets
10-15 Reps
@10
2B
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@9
3A
Preacher Curl (Barbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3B
Overhead Extension (Dumbbell)
3 Sets
10-15 Reps
@9
4A
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@10
4B
Wrist Curls
3 Sets
10-15 Reps
@10
5A
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
5B
Neck Curl
2 Sets
10-15 Reps
@9
6A
Leg Extension
2 Sets
10-15 Reps
@10
6B
Hip Adductor (Machine)
3 Sets
10-15 Reps
@9
Day 3
1A
Bench Press (Barbell)
3 Sets
4-8 Reps
@9
1B
Wide Grip Pull-Up
3 Sets
6-10 Reps
@10
2A
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
@10
2B
Barbell Row
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8.5
@9
3A
Incline Fly Press (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
3B
Pullover (Dumbbell)
3 Sets
8-12 Reps
@10
4A
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
4B
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@10
5
Overhead Press (Machine)
3 Sets
6-10 Reps
@10
Day 4
1
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@9
2A
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
2B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
3A
Incline Curl (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
3B
JM Press
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@9
4A
Hammer Curl
3 Sets
8-12 Reps
@10
4B
Wrist Curls
3 Sets
10-15 Reps
@10
5
Squat (Smith Machine)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@9.5
6
Neck Curl
3 Sets
10-15 Reps
@9
7A
Leg Extension
3 Sets
6-20 Reps
@10
7B
Seated Hamstring Curl
3 Sets
6-10 Reps
@9
7C
Seated Calf Raise
3 Sets
8-12 Reps
@10
Day 1
1
Decline Crunch (Weighted)
3 Sets
10-15 Reps
@9
2A
Seated Overhead Press (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2B
Lat Pulldown
3 Sets
10-15 Reps
@10
3A
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3B
Seated Row (Machine)
3 Sets
10-15 Reps
@10
4A
Dip (Bodyweight)
1 Set
2 Sets
AMRAP
AMRAP
@9
@10
4B
Standing Pullover (Cable)
3 Sets
10-15 Reps
@10
5A
Upright Row (Cable)
1 Set
2 Sets
15-20 Reps
15-20 Reps
@8.5
@10
5B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
Day 2
1
Hanging Leg Raise
3 Sets
10-15 Reps
@9
2A
Spider Curl
3 Sets
10-15 Reps
@10
2B
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@9
3A
Preacher Curl (Barbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3B
Overhead Extension (Dumbbell)
3 Sets
10-15 Reps
@9
4A
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@10
4B
Wrist Curls
3 Sets
10-15 Reps
@10
5A
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
5B
Neck Curl
2 Sets
10-15 Reps
@9
6A
Leg Extension
2 Sets
10-15 Reps
@10
6B
Hip Adductor (Machine)
3 Sets
10-15 Reps
@9
Day 3
1A
Bench Press (Barbell)
3 Sets
4-8 Reps
@9
1B
Wide Grip Pull-Up
3 Sets
6-10 Reps
@10
2A
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
@10
2B
Barbell Row
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8.5
@9
3A
Incline Fly Press (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
3B
Pullover (Dumbbell)
3 Sets
8-12 Reps
@10
4A
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
4B
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@10
5
Overhead Press (Machine)
3 Sets
6-10 Reps
@10
Day 4
1
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@9
2A
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
2B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
3A
Incline Curl (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
3B
JM Press
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@9
4A
Hammer Curl
3 Sets
8-12 Reps
@10
4B
Wrist Curls
3 Sets
10-15 Reps
@10
5
Squat (Smith Machine)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@9.5
6
Neck Curl
3 Sets
10-15 Reps
@9
7A
Leg Extension
3 Sets
6-20 Reps
@10
7B
Seated Hamstring Curl
3 Sets
6-10 Reps
@9
7C
Seated Calf Raise
3 Sets
8-12 Reps
@10
Day 1
1
Decline Crunch (Weighted)
3 Sets
10-15 Reps
@9
2A
Seated Overhead Press (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2B
Lat Pulldown
3 Sets
10-15 Reps
@10
3A
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3B
Seated Row (Machine)
3 Sets
10-15 Reps
@10
4A
Dip (Bodyweight)
1 Set
2 Sets
AMRAP
AMRAP
@9
@10
4B
Standing Pullover (Cable)
3 Sets
10-15 Reps
@10
5A
Upright Row (Cable)
1 Set
2 Sets
15-20 Reps
15-20 Reps
@8.5
@10
5B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
Day 2
1
Hanging Leg Raise
3 Sets
10-15 Reps
@9
2A
Spider Curl
3 Sets
10-15 Reps
@10
2B
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@9
3A
Preacher Curl (Barbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3B
Overhead Extension (Dumbbell)
3 Sets
10-15 Reps
@9
4A
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@10
4B
Wrist Curls
3 Sets
10-15 Reps
@10
5A
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
5B
Neck Curl
2 Sets
10-15 Reps
@9
6A
Leg Extension
2 Sets
10-15 Reps
@10
6B
Hip Adductor (Machine)
3 Sets
10-15 Reps
@9
Day 3
1A
Bench Press (Barbell)
3 Sets
4-8 Reps
@9
1B
Wide Grip Pull-Up
3 Sets
6-10 Reps
@10
2A
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
@10
2B
Barbell Row
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8.5
@9
3A
Incline Fly Press (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
3B
Pullover (Dumbbell)
3 Sets
8-12 Reps
@10
4A
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
4B
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@10
5
Overhead Press (Machine)
3 Sets
6-10 Reps
@10
Day 4
1
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@9
2A
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
2B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
3A
Incline Curl (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
3B
JM Press
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@9
4A
Hammer Curl
3 Sets
8-12 Reps
@10
4B
Wrist Curls
3 Sets
10-15 Reps
@10
5
Squat (Smith Machine)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@9.5
6
Neck Curl
3 Sets
10-15 Reps
@9
7A
Leg Extension
3 Sets
6-20 Reps
@10
7B
Seated Hamstring Curl
3 Sets
6-10 Reps
@9
7C
Seated Calf Raise
3 Sets
8-12 Reps
@10
Day 1
1
Decline Crunch (Weighted)
3 Sets
10-15 Reps
@9
2A
Seated Overhead Press (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2B
Lat Pulldown
3 Sets
10-15 Reps
@10
3A
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3B
Seated Row (Machine)
3 Sets
10-15 Reps
@10
4A
Dip (Bodyweight)
1 Set
2 Sets
AMRAP
AMRAP
@9
@10
4B
Standing Pullover (Cable)
3 Sets
10-15 Reps
@10
5A
Upright Row (Cable)
1 Set
2 Sets
15-20 Reps
15-20 Reps
@8.5
@10
5B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
Day 2
1
Hanging Leg Raise
3 Sets
10-15 Reps
@9
2A
Spider Curl
3 Sets
10-15 Reps
@10
2B
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@9
3A
Preacher Curl (Barbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3B
Overhead Extension (Dumbbell)
3 Sets
10-15 Reps
@9
4A
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@10
4B
Wrist Curls
3 Sets
10-15 Reps
@10
5A
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
5B
Neck Curl
2 Sets
10-15 Reps
@9
6A
Leg Extension
2 Sets
10-15 Reps
@10
6B
Hip Adductor (Machine)
3 Sets
10-15 Reps
@9
Day 3
1A
Bench Press (Barbell)
3 Sets
4-8 Reps
@9
1B
Wide Grip Pull-Up
3 Sets
6-10 Reps
@10
2A
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
@10
2B
Barbell Row
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8.5
@9
3A
Incline Fly Press (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
3B
Pullover (Dumbbell)
3 Sets
8-12 Reps
@10
4A
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
4B
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@10
5
Overhead Press (Machine)
3 Sets
6-10 Reps
@10
Day 4
1
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@9
2A
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
2B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
3A
Incline Curl (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
3B
JM Press
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@9
4A
Hammer Curl
3 Sets
8-12 Reps
@10
4B
Wrist Curls
3 Sets
10-15 Reps
@10
5
Squat (Smith Machine)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@9.5
6
Neck Curl
3 Sets
10-15 Reps
@9
7A
Leg Extension
3 Sets
6-20 Reps
@10
7B
Seated Hamstring Curl
3 Sets
6-10 Reps
@9
7C
Seated Calf Raise
3 Sets
8-12 Reps
@10