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Paul's PPL - 🤓☝️
by Adi
Program Description
Big boy program - chef's specialty
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
80 minutes
Created
Feb 28, 2024 12:31
Last Edited
May 07, 2024 10:05
down_app
Week 1
1 / 10 Weeks
Day 2
1
Seated Overhead Press (Barbell)
3 Sets
6-10 Reps
2
Dip (Weighted)
3 Sets
6-10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
5
Lateral Raise (Machine)
4 Sets
8-12 Reps
6
Chest Press (Machine)
3 Sets
10-15 Reps
7
Single Arm Tricep Extension (Cable)
3 Sets
10-15 Reps
Day 3
1
Leg Curl
3 Sets
8-12 Reps
2
Squat (Barbell)
3 Sets
6-10 Reps
3
Seated Calf Raise
3 Sets
AMRAP
4
Single Leg Press
3 Sets
8-12 Reps
5
Good Morning
2 Sets
AMRAP
6
Plank
4 Sets
1-3 mins
7
Leg Extension
3 Sets
AMRAP
Day 1
1
Pull-Up (Weighted)
3 Sets
6-10 Reps
2
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3
Wide Grip Pull-Up
3 Sets
AMRAP
4
Hammer Curl
3 Sets
8-12 Reps
5
Seated Row (Cable)
4 Sets
8-12 Reps
6
Wide Grip Cable Curls
3 Sets
10-15 Reps
7
Rear Delt Fly (Dumbbell)
4 Sets
AMRAP
Day 5
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-10 Reps
3
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
4
Incline Chest Press (Machine)
3 Sets
8-12 Reps
5
Upright Row (Cable)
4 Sets
10-15 Reps
6
Skull Crusher
3 Sets
10-15 Reps
7
Single Arm Tricep Extension (Cable)
2 Sets
AMRAP
Day 6
1
Deadlift (Barbell)
1 Set
AMRAP
2
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
3
Seated Calf Raise
3 Sets
AMRAP
4
Hack Squat
4 Sets
8-12 Reps
5
Sit Up
4 Sets
15-20 Reps
6
Leg Press
3 Sets
10-15 Reps
7
Hip Abductor (Machine)
4 Sets
10-15 Reps
Day 4
1
Underhand Lat Pulldown
3 Sets
6-10 Reps
2
Spider Curl
3 Sets
8-12 Reps
3
Chest Supported Row (Machine)
4 Sets
8-12 Reps
4
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
5
Standing Pullover (Cable)
3 Sets
10-15 Reps
6
Preacher Curl (Barbell)
3 Sets
10-15 Reps
7
Rear Delt Fly (Dumbbell)
4 Sets
AMRAP
Day 1
1
Pull-Up (Weighted)
3 Sets
6-10 Reps
2
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3
Wide Grip Pull-Up
3 Sets
AMRAP
4
Hammer Curl
3 Sets
8-12 Reps
5
Seated Row (Cable)
4 Sets
8-12 Reps
6
Wide Grip Cable Curls
3 Sets
10-15 Reps
7
Rear Delt Fly (Dumbbell)
4 Sets
AMRAP
Day 2
1
Seated Overhead Press (Barbell)
3 Sets
6-10 Reps
2
Dip (Weighted)
3 Sets
6-10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
5
Lateral Raise (Machine)
4 Sets
8-12 Reps
6
Chest Press (Machine)
3 Sets
10-15 Reps
7
Single Arm Tricep Extension (Cable)
3 Sets
10-15 Reps
Day 3
1
Leg Curl
3 Sets
8-12 Reps
2
Squat (Barbell)
3 Sets
6-10 Reps
3
Seated Calf Raise
3 Sets
AMRAP
4
Single Leg Press
3 Sets
8-12 Reps
5
Good Morning
2 Sets
AMRAP
6
Plank
4 Sets
1-3 mins
7
Leg Extension
3 Sets
AMRAP
Day 4
1
Underhand Lat Pulldown
3 Sets
6-10 Reps
2
Bicep Curl (Cable)
3 Sets
8-12 Reps
3
Chest Supported Row (Machine)
4 Sets
8-12 Reps
4
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
5
Standing Pullover (Cable)
3 Sets
10-15 Reps
6
Preacher Curl (Barbell)
3 Sets
10-15 Reps
7
Rear Delt Fly (Dumbbell)
4 Sets
AMRAP
Day 5
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-10 Reps
3
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
4
Incline Chest Press (Machine)
3 Sets
8-12 Reps
5
Upright Row (Cable)
4 Sets
10-15 Reps
6
Skull Crusher
3 Sets
10-15 Reps
7
Single Arm Tricep Extension (Cable)
2 Sets
AMRAP
Day 6
1
Deadlift (Barbell)
1 Set
AMRAP
2
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
3
Seated Calf Raise
3 Sets
AMRAP
4
Hack Squat
4 Sets
8-12 Reps
5
Sit Up
4 Sets
15-20 Reps
6
Leg Press
3 Sets
10-15 Reps
7
Hip Abductor (Machine)
4 Sets
10-15 Reps
Day 1
1
Pull-Up (Weighted)
3 Sets
6-10 Reps
2
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3
Wide Grip Pull-Up
3 Sets
AMRAP
4
Hammer Curl
3 Sets
8-12 Reps
5
Seated Row (Cable)
4 Sets
8-12 Reps
6
Wide Grip Cable Curls
3 Sets
10-15 Reps
7
Rear Delt Fly (Dumbbell)
4 Sets
AMRAP
Day 2
1
Seated Overhead Press (Barbell)
3 Sets
6-10 Reps
2
Dip (Weighted)
3 Sets
6-10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
5
Lateral Raise (Machine)
4 Sets
8-12 Reps
6
Chest Press (Machine)
3 Sets
10-15 Reps
7
Single Arm Tricep Extension (Cable)
3 Sets
10-15 Reps
Day 3
1
Leg Curl
3 Sets
8-12 Reps
2
Squat (Barbell)
3 Sets
6-10 Reps
3
Seated Calf Raise
3 Sets
AMRAP
4
Single Leg Press
3 Sets
8-12 Reps
5
Good Morning
2 Sets
AMRAP
6
Plank
4 Sets
1-3 mins
7
Leg Extension
3 Sets
AMRAP
Day 4
1
Underhand Lat Pulldown
3 Sets
6-10 Reps
2
Bicep Curl (Cable)
3 Sets
8-12 Reps
3
Chest Supported Row (Machine)
4 Sets
8-12 Reps
4
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
5
Standing Pullover (Cable)
3 Sets
10-15 Reps
6
Preacher Curl (Barbell)
3 Sets
10-15 Reps
7
Rear Delt Fly (Dumbbell)
4 Sets
AMRAP
Day 5
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-10 Reps
3
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
4
Incline Chest Press (Machine)
3 Sets
8-12 Reps
5
Upright Row (Cable)
4 Sets
10-15 Reps
6
Skull Crusher
3 Sets
10-15 Reps
7
Single Arm Tricep Extension (Cable)
2 Sets
AMRAP
Day 6
1
Deadlift (Barbell)
1 Set
AMRAP
2
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
3
Seated Calf Raise
3 Sets
AMRAP
4
Hack Squat
4 Sets
8-12 Reps
5
Sit Up
4 Sets
15-20 Reps
6
Leg Press
3 Sets
10-15 Reps
7
Hip Abductor (Machine)
4 Sets
10-15 Reps
Day 1
1
Pull-Up (Weighted)
3 Sets
6-10 Reps
2
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3
Wide Grip Pull-Up
3 Sets
AMRAP
4
Hammer Curl
3 Sets
8-12 Reps
5
Seated Row (Cable)
4 Sets
8-12 Reps
6
Wide Grip Cable Curls
3 Sets
10-15 Reps
7
Rear Delt Fly (Dumbbell)
4 Sets
AMRAP
Day 2
1
Seated Overhead Press (Barbell)
3 Sets
6-10 Reps
2
Dip (Weighted)
3 Sets
6-10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
5
Lateral Raise (Machine)
4 Sets
8-12 Reps
6
Chest Press (Machine)
3 Sets
10-15 Reps
7
Single Arm Tricep Extension (Cable)
3 Sets
10-15 Reps
Day 3
1
Leg Curl
3 Sets
8-12 Reps
2
Squat (Barbell)
3 Sets
6-10 Reps
3
Seated Calf Raise
3 Sets
AMRAP
4
Single Leg Press
3 Sets
8-12 Reps
5
Good Morning
2 Sets
AMRAP
6
Plank
4 Sets
1-3 mins
7
Leg Extension
3 Sets
AMRAP
Day 4
1
Underhand Lat Pulldown
3 Sets
6-10 Reps
2
Bicep Curl (Cable)
3 Sets
8-12 Reps
3
Chest Supported Row (Machine)
4 Sets
8-12 Reps
4
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
5
Standing Pullover (Cable)
3 Sets
10-15 Reps
6
Preacher Curl (Barbell)
3 Sets
10-15 Reps
7
Rear Delt Fly (Dumbbell)
4 Sets
AMRAP
Day 5
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-10 Reps
3
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
4
Incline Chest Press (Machine)
3 Sets
8-12 Reps
5
Upright Row (Cable)
4 Sets
10-15 Reps
6
Skull Crusher
3 Sets
10-15 Reps
7
Single Arm Tricep Extension (Cable)
2 Sets
AMRAP
Day 6
1
Deadlift (Barbell)
1 Set
AMRAP
2
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
3
Seated Calf Raise
3 Sets
AMRAP
4
Hack Squat
4 Sets
8-12 Reps
5
Sit Up
4 Sets
15-20 Reps
6
Leg Press
3 Sets
10-15 Reps
7
Hip Abductor (Machine)
4 Sets
10-15 Reps
Day 1
1
Pull-Up (Weighted)
3 Sets
6-10 Reps
2
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3
Wide Grip Pull-Up
3 Sets
AMRAP
4
Hammer Curl
3 Sets
8-12 Reps
5
Seated Row (Cable)
4 Sets
8-12 Reps
6
Wide Grip Cable Curls
3 Sets
10-15 Reps
7
Rear Delt Fly (Dumbbell)
4 Sets
AMRAP
Day 2
1
Seated Overhead Press (Barbell)
3 Sets
6-10 Reps
2
Dip (Weighted)
3 Sets
6-10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
5
Lateral Raise (Machine)
4 Sets
8-12 Reps
6
Chest Press (Machine)
3 Sets
10-15 Reps
7
Single Arm Tricep Extension (Cable)
3 Sets
10-15 Reps
Day 3
1
Leg Curl
3 Sets
8-12 Reps
2
Squat (Barbell)
3 Sets
6-10 Reps
3
Seated Calf Raise
3 Sets
AMRAP
4
Single Leg Press
3 Sets
8-12 Reps
5
Good Morning
2 Sets
AMRAP
6
Plank
4 Sets
1-3 mins
7
Leg Extension
3 Sets
AMRAP
Day 4
1
Underhand Lat Pulldown
3 Sets
6-10 Reps
2
Bicep Curl (Cable)
3 Sets
8-12 Reps
3
Chest Supported Row (Machine)
4 Sets
8-12 Reps
4
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
5
Standing Pullover (Cable)
3 Sets
10-15 Reps
6
Preacher Curl (Barbell)
3 Sets
10-15 Reps
7
Rear Delt Fly (Dumbbell)
4 Sets
AMRAP
Day 5
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-10 Reps
3
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
4
Incline Chest Press (Machine)
3 Sets
8-12 Reps
5
Upright Row (Cable)
4 Sets
10-15 Reps
6
Skull Crusher
3 Sets
10-15 Reps
7
Single Arm Tricep Extension (Cable)
2 Sets
AMRAP
Day 6
1
Deadlift (Barbell)
1 Set
AMRAP
2
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
3
Seated Calf Raise
3 Sets
AMRAP
4
Hack Squat
4 Sets
8-12 Reps
5
Sit Up
4 Sets
15-20 Reps
6
Leg Press
3 Sets
10-15 Reps
7
Hip Abductor (Machine)
4 Sets
10-15 Reps
Day 1
1
Pull-Up (Weighted)
3 Sets
6-10 Reps
2
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3
Wide Grip Pull-Up
3 Sets
AMRAP
4
Hammer Curl
3 Sets
8-12 Reps
5
Seated Row (Cable)
4 Sets
8-12 Reps
6
Wide Grip Cable Curls
3 Sets
10-15 Reps
7
Rear Delt Fly (Dumbbell)
4 Sets
AMRAP
Day 2
1
Seated Overhead Press (Barbell)
3 Sets
6-10 Reps
2
Dip (Weighted)
3 Sets
6-10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
5
Lateral Raise (Machine)
4 Sets
8-12 Reps
6
Chest Press (Machine)
3 Sets
10-15 Reps
7
Single Arm Tricep Extension (Cable)
3 Sets
10-15 Reps
Day 3
1
Leg Curl
3 Sets
8-12 Reps
2
Squat (Barbell)
3 Sets
6-10 Reps
3
Seated Calf Raise
3 Sets
AMRAP
4
Single Leg Press
3 Sets
8-12 Reps
5
Good Morning
2 Sets
AMRAP
6
Plank
4 Sets
1-3 mins
7
Leg Extension
3 Sets
AMRAP
Day 4
1
Underhand Lat Pulldown
3 Sets
6-10 Reps
2
Bicep Curl (Cable)
3 Sets
8-12 Reps
3
Chest Supported Row (Machine)
4 Sets
8-12 Reps
4
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
5
Standing Pullover (Cable)
3 Sets
10-15 Reps
6
Preacher Curl (Barbell)
3 Sets
10-15 Reps
7
Rear Delt Fly (Dumbbell)
4 Sets
AMRAP
Day 5
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-10 Reps
3
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
4
Incline Chest Press (Machine)
3 Sets
8-12 Reps
5
Upright Row (Cable)
4 Sets
10-15 Reps
6
Skull Crusher
3 Sets
10-15 Reps
7
Single Arm Tricep Extension (Cable)
2 Sets
AMRAP
Day 6
1
Deadlift (Barbell)
1 Set
AMRAP
2
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
3
Seated Calf Raise
3 Sets
AMRAP
4
Hack Squat
4 Sets
8-12 Reps
5
Sit Up
4 Sets
15-20 Reps
6
Leg Press
3 Sets
10-15 Reps
7
Hip Abductor (Machine)
4 Sets
10-15 Reps
Day 1
1
Pull-Up (Weighted)
3 Sets
6-10 Reps
2
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3
Wide Grip Pull-Up
3 Sets
AMRAP
4
Hammer Curl
3 Sets
8-12 Reps
5
Seated Row (Cable)
4 Sets
8-12 Reps
6
Wide Grip Cable Curls
3 Sets
10-15 Reps
7
Rear Delt Fly (Dumbbell)
4 Sets
AMRAP
Day 2
1
Seated Overhead Press (Barbell)
3 Sets
6-10 Reps
2
Dip (Weighted)
3 Sets
6-10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
5
Lateral Raise (Machine)
4 Sets
8-12 Reps
6
Chest Press (Machine)
3 Sets
10-15 Reps
7
Single Arm Tricep Extension (Cable)
3 Sets
10-15 Reps
Day 3
1
Leg Curl
3 Sets
8-12 Reps
2
Squat (Barbell)
3 Sets
6-10 Reps
3
Seated Calf Raise
3 Sets
AMRAP
4
Single Leg Press
3 Sets
8-12 Reps
5
Good Morning
2 Sets
AMRAP
6
Plank
4 Sets
1-3 mins
7
Leg Extension
3 Sets
AMRAP
Day 4
1
Underhand Lat Pulldown
3 Sets
6-10 Reps
2
Bicep Curl (Cable)
3 Sets
8-12 Reps
3
Chest Supported Row (Machine)
4 Sets
8-12 Reps
4
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
5
Standing Pullover (Cable)
3 Sets
10-15 Reps
6
Preacher Curl (Barbell)
3 Sets
10-15 Reps
7
Rear Delt Fly (Dumbbell)
4 Sets
AMRAP
Day 5
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-10 Reps
3
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
4
Incline Chest Press (Machine)
3 Sets
8-12 Reps
5
Upright Row (Cable)
4 Sets
10-15 Reps
6
Skull Crusher
3 Sets
10-15 Reps
7
Single Arm Tricep Extension (Cable)
2 Sets
AMRAP
Day 6
1
Deadlift (Barbell)
1 Set
AMRAP
2
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
3
Seated Calf Raise
3 Sets
AMRAP
4
Hack Squat
4 Sets
8-12 Reps
5
Sit Up
4 Sets
15-20 Reps
6
Leg Press
3 Sets
10-15 Reps
7
Hip Abductor (Machine)
4 Sets
10-15 Reps
Day 1
1
Pull-Up (Weighted)
3 Sets
6-10 Reps
2
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3
Wide Grip Pull-Up
3 Sets
AMRAP
4
Hammer Curl
3 Sets
8-12 Reps
5
Seated Row (Cable)
4 Sets
8-12 Reps
6
Wide Grip Cable Curls
3 Sets
10-15 Reps
7
Rear Delt Fly (Dumbbell)
4 Sets
AMRAP
Day 2
1
Seated Overhead Press (Barbell)
3 Sets
6-10 Reps
2
Dip (Weighted)
3 Sets
6-10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
5
Lateral Raise (Machine)
4 Sets
8-12 Reps
6
Chest Press (Machine)
3 Sets
10-15 Reps
7
Single Arm Tricep Extension (Cable)
3 Sets
10-15 Reps
Day 3
1
Leg Curl
3 Sets
8-12 Reps
2
Squat (Barbell)
3 Sets
6-10 Reps
3
Seated Calf Raise
3 Sets
AMRAP
4
Single Leg Press
3 Sets
8-12 Reps
5
Good Morning
2 Sets
AMRAP
6
Plank
4 Sets
1-3 mins
7
Leg Extension
3 Sets
AMRAP
Day 4
1
Underhand Lat Pulldown
3 Sets
6-10 Reps
2
Bicep Curl (Cable)
3 Sets
8-12 Reps
3
Chest Supported Row (Machine)
4 Sets
8-12 Reps
4
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
5
Standing Pullover (Cable)
3 Sets
10-15 Reps
6
Preacher Curl (Barbell)
3 Sets
10-15 Reps
7
Rear Delt Fly (Dumbbell)
4 Sets
AMRAP
Day 5
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-10 Reps
3
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
4
Incline Chest Press (Machine)
3 Sets
8-12 Reps
5
Upright Row (Cable)
4 Sets
10-15 Reps
6
Skull Crusher
3 Sets
10-15 Reps
7
Single Arm Tricep Extension (Cable)
2 Sets
AMRAP
Day 6
1
Deadlift (Barbell)
1 Set
AMRAP
2
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
3
Seated Calf Raise
3 Sets
AMRAP
4
Hack Squat
4 Sets
8-12 Reps
5
Sit Up
4 Sets
15-20 Reps
6
Leg Press
3 Sets
10-15 Reps
7
Hip Abductor (Machine)
4 Sets
10-15 Reps
Day 1
1
Pull-Up (Weighted)
3 Sets
6-10 Reps
2
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3
Wide Grip Pull-Up
3 Sets
AMRAP
4
Hammer Curl
3 Sets
8-12 Reps
5
Seated Row (Cable)
4 Sets
8-12 Reps
6
Wide Grip Cable Curls
3 Sets
10-15 Reps
7
Rear Delt Fly (Dumbbell)
4 Sets
AMRAP
Day 2
1
Seated Overhead Press (Barbell)
3 Sets
6-10 Reps
2
Dip (Weighted)
3 Sets
6-10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
5
Lateral Raise (Machine)
4 Sets
8-12 Reps
6
Chest Press (Machine)
3 Sets
10-15 Reps
7
Single Arm Tricep Extension (Cable)
3 Sets
10-15 Reps
Day 3
1
Leg Curl
3 Sets
8-12 Reps
2
Squat (Barbell)
3 Sets
6-10 Reps
3
Seated Calf Raise
3 Sets
AMRAP
4
Single Leg Press
3 Sets
8-12 Reps
5
Good Morning
2 Sets
AMRAP
6
Plank
4 Sets
1-3 mins
7
Leg Extension
3 Sets
AMRAP
Day 4
1
Underhand Lat Pulldown
3 Sets
6-10 Reps
2
Bicep Curl (Cable)
3 Sets
8-12 Reps
3
Chest Supported Row (Machine)
4 Sets
8-12 Reps
4
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
5
Standing Pullover (Cable)
3 Sets
10-15 Reps
6
Preacher Curl (Barbell)
3 Sets
10-15 Reps
7
Rear Delt Fly (Dumbbell)
4 Sets
AMRAP
Day 5
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-10 Reps
3
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
4
Incline Chest Press (Machine)
3 Sets
8-12 Reps
5
Upright Row (Cable)
4 Sets
10-15 Reps
6
Skull Crusher
3 Sets
10-15 Reps
7
Single Arm Tricep Extension (Cable)
2 Sets
AMRAP
Day 6
1
Deadlift (Barbell)
1 Set
AMRAP
2
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
3
Seated Calf Raise
3 Sets
AMRAP
4
Hack Squat
4 Sets
8-12 Reps
5
Sit Up
4 Sets
15-20 Reps
6
Leg Press
3 Sets
10-15 Reps
7
Hip Abductor (Machine)
4 Sets
10-15 Reps
Day 1
1
Pull-Up (Weighted)
3 Sets
6-10 Reps
2
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3
Wide Grip Pull-Up
3 Sets
AMRAP
4
Hammer Curl
3 Sets
8-12 Reps
5
Seated Row (Cable)
4 Sets
8-12 Reps
6
Wide Grip Cable Curls
3 Sets
10-15 Reps
7
Rear Delt Fly (Dumbbell)
4 Sets
AMRAP
Day 2
1
Seated Overhead Press (Barbell)
3 Sets
6-10 Reps
2
Dip (Weighted)
3 Sets
6-10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
5
Lateral Raise (Machine)
4 Sets
8-12 Reps
6
Chest Press (Machine)
3 Sets
10-15 Reps
7
Single Arm Tricep Extension (Cable)
3 Sets
10-15 Reps
Day 3
1
Leg Curl
3 Sets
8-12 Reps
2
Squat (Barbell)
3 Sets
6-10 Reps
3
Seated Calf Raise
3 Sets
AMRAP
4
Single Leg Press
3 Sets
8-12 Reps
5
Good Morning
2 Sets
AMRAP
6
Plank
4 Sets
1-3 mins
7
Leg Extension
3 Sets
AMRAP
Day 4
1
Underhand Lat Pulldown
3 Sets
6-10 Reps
2
Bicep Curl (Cable)
3 Sets
8-12 Reps
3
Chest Supported Row (Machine)
4 Sets
8-12 Reps
4
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
5
Standing Pullover (Cable)
3 Sets
10-15 Reps
6
Preacher Curl (Barbell)
3 Sets
10-15 Reps
7
Rear Delt Fly (Dumbbell)
4 Sets
AMRAP
Day 5
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-10 Reps
3
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
4
Incline Chest Press (Machine)
3 Sets
8-12 Reps
5
Upright Row (Cable)
4 Sets
10-15 Reps
6
Skull Crusher
3 Sets
10-15 Reps
7
Single Arm Tricep Extension (Cable)
2 Sets
AMRAP
Day 6
1
Deadlift (Barbell)
1 Set
AMRAP
2
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
3
Seated Calf Raise
3 Sets
AMRAP
4
Hack Squat
4 Sets
8-12 Reps
5
Sit Up
4 Sets
15-20 Reps
6
Leg Press
3 Sets
10-15 Reps
7
Hip Abductor (Machine)
4 Sets
10-15 Reps