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Peak Ur Gainz
by ConT
7 athletes joined
5.0
(1 rating)
Program Description
Peak muscle & gain weight free fat mass
Program Overview
Level
Advanced
Goal
Bodybuilding, Powerlifting, Powerbuilding, Olympic Weightlifting
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
70 minutes
Created
Feb 16, 2024 09:45
Last Edited
Jun 16, 2024 09:44
down_app
Week 1
1 / 6 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
3 Reps
3 Reps
2 Reps
50%
60%
70%
80%
90%
95%
2
T-Bar Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
3
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8.5
@9
4
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@7.5
@8
@8.5
@9
5
Standing Pullover (Cable)
2 Sets
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@7
@7.5
@8
6
Back Extension (Weighted)
2 Sets
1 Set
8-15 Reps
8-15 Reps
@7.5
@8
Day 2
1
Abs Crunch (Bodyweight)
1 Set
10 mins
@6
2
Side Plank
3 Sets
0.3 mins
@7.5
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
3 Reps
60%
70%
80%
85%
90%
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
3
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
4
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
@8
@9
@10
@6.5
@6
5
Bicep Curl (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7.5
@8
6
Bicep Curl (Cable)
2 Sets
2 Sets
AMRAP
AMRAP
@8
@8.5
Day 4
1
Hyperextension
3 Sets
12 Reps
2
Stiff Leg Deadlift
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
50%
60%
70%
75%
3
Lying Leg Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@8.5
4
Glute-Ham Raise
3 Sets
AMRAP
@6.5
5
Hip Thrust (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@7.5
@8
6
Seated Hamstring Curl
2 Sets
1 Set
AMRAP
AMRAP
@7.5
@8
Day 5
1
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
5 Reps
3 Reps
50%
60%
70%
80%
90%
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
3
Lying Rear Lateral Raise
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
4
Front Raise
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
5
Face Pull
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
6
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
8 Reps
@7.5
@8
@8.5
@9
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@7
@8
@9
@10
8
Seated Dip (Machine)
2 Sets
AMRAP
@10
Day 6
1
Abs Crunch (Bodyweight)
3 Sets
AMRAP
2
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
3
Side Plank
2 Sets
1 mins
Day 7
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
3 Reps
3 Reps
3 Reps
50%
60%
70%
80%
90%
95%
2
Leg Extension
1 Set
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
@7.5
@8
@8.5
@9
@10
3
Leg Press
3 Sets
AMRAP
@10
4
Sissy Squat
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@8
@8.5
@9
@10
5
Split Squat (Smith Machine)
2 Sets
8-12 Reps
@8.5
6
Bulgarian Split Squat (Bodyweight)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8.5
Day 1
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
8 Reps
@7
@7.5
@8
@8.5
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
3
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@7
@7.5
@8
@8.5
4
Upright Row (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7.5
@8
5
Seated Row (Machine)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@7
@7.5
@8
@8.5
6
Spider Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9
7
Hammer Curl
4 Sets
AMRAP
Day 2
1
Abs Crunch (Bodyweight)
3 Sets
AMRAP
2
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
50%
60%
70%
2
Bench Press (Paused)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
75%
80%
85%
3
Pin Press Bench (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
90%
95%
100%
4
Incline Chest Fly (Dumbbell)
2 Sets
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@7.5
@8
@8.5
5
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@8
@8.5
@9
@9.5
6
Pec Deck (Machine)
2 Sets
AMRAP
7
Standing Behind Neck Shoulder Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
6-10 Reps
3-6 Reps
@8
@8.5
@9
8
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
@7.5
9
Batwing Row
2 Sets
AMRAP
Day 4
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7.5
@8
2
Good Morning
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
8 Reps
@6
@7
@8
@8.5
3
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
4
Seated Hamstring Curl
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@8.5
@9
@9.5
@10
5
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
6-10 Reps
3-6 Reps
@7.5
@8.5
@9.5
6
Lying Leg Curl
2 Sets
AMRAP
@7.5
7
Glute Kickback
2 Sets
AMRAP
@7.5
Day 5
1
Abs Crunch (Bodyweight)
3 Sets
AMRAP
2
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
Day 6
1
Shoulder Press (Plate Loaded)
2 Sets
1 Set
8-12 Reps
8-15 Reps
75%
75%
2
Cable Crossover
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
3
Dip (Bodyweight)
3 Sets
AMRAP
5A
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@7.5
5B
French Press
3 Sets
8-12 Reps
@7.5
6
Close Grip Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@7.5
@8
@8.5
@9
7
21s (EZ Bar)
3 Sets
AMRAP
@7.5
8
Tricep Extension (Barbell)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@7.5
@8
@8.5
Day 7
1
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
2
Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
3 Reps
50%
60%
70%
85%
3
Leg Extension
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@7.5
@8.5
@9.5
@7
@6
4
Leg Press (45 Degrees)
3 Sets
AMRAP
@9
5
Split Squat (Smith Machine)
1 Set
1 Set
1 Set
1 mins
0.5 mins
0.3 mins
@7.5
@7
@6.5
6
Bulgarian Split Squat (Bodyweight)
2 Sets
0.3 mins
@6.5
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
3 Reps
3 Reps
2 Reps
50%
60%
70%
80%
90%
95%
2
T-Bar Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
3
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8.5
@9
4
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@7.5
@8
@8.5
@9
5
Standing Pullover (Cable)
2 Sets
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@7
@7.5
@8
6
Back Extension (Weighted)
2 Sets
1 Set
8-15 Reps
8-15 Reps
@7.5
@8
Day 2
1
Abs Crunch (Bodyweight)
1 Set
10 mins
@6
2
Side Plank
3 Sets
0.3 mins
@7.5
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
3 Reps
60%
70%
80%
85%
90%
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
3
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
4
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
@8
@9
@10
@6.5
@6
5
Bicep Curl (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7.5
@8
6
Bicep Curl (Cable)
2 Sets
2 Sets
AMRAP
AMRAP
@8
@8.5
Day 4
1
Hyperextension
3 Sets
12 Reps
2
Stiff Leg Deadlift
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
50%
60%
70%
75%
3
Lying Leg Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@8.5
4
Glute-Ham Raise
3 Sets
AMRAP
@6.5
5
Hip Thrust (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@7.5
@8
6
Seated Hamstring Curl
2 Sets
1 Set
AMRAP
AMRAP
@7.5
@8
Day 5
1
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
5 Reps
3 Reps
50%
60%
70%
80%
90%
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
3
Lying Rear Lateral Raise
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
4
Front Raise
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
5
Face Pull
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
6
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
8 Reps
@7.5
@8
@8.5
@9
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@7
@8
@9
@10
8
Seated Dip (Machine)
2 Sets
AMRAP
@10
Day 6
1
Abs Crunch (Bodyweight)
3 Sets
AMRAP
2
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
3
Side Plank
2 Sets
1 mins
Day 7
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
3 Reps
3 Reps
3 Reps
50%
60%
70%
80%
90%
95%
2
Leg Extension
1 Set
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
@7.5
@8
@8.5
@9
@10
3
Leg Press
3 Sets
AMRAP
@10
4
Sissy Squat
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@8
@8.5
@9
@10
5
Split Squat (Smith Machine)
2 Sets
8-12 Reps
@8.5
6
Bulgarian Split Squat (Bodyweight)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8.5
Day 1
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
8 Reps
@7
@7.5
@8
@8.5
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
3
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@7
@7.5
@8
@8.5
4
Upright Row (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7.5
@8
5
Seated Row (Machine)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@7
@7.5
@8
@8.5
6
Spider Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9
7
Hammer Curl
4 Sets
AMRAP
Day 2
1
Abs Crunch (Bodyweight)
3 Sets
AMRAP
2
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
50%
60%
70%
2
Bench Press (Paused)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
75%
80%
85%
3
Pin Press Bench (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
90%
95%
100%
4
Incline Chest Fly (Dumbbell)
2 Sets
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@7.5
@8
@8.5
5
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@8
@8.5
@9
@9.5
6
Pec Deck (Machine)
2 Sets
AMRAP
7
Standing Behind Neck Shoulder Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
6-10 Reps
3-6 Reps
@8
@8.5
@9
8
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
@7.5
9
Batwing Row
2 Sets
AMRAP
Day 4
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7.5
@8
2
Good Morning
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
8 Reps
@6
@7
@8
@8.5
3
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
4
Seated Hamstring Curl
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@8.5
@9
@9.5
@10
5
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
6-10 Reps
3-6 Reps
@7.5
@8.5
@9.5
6
Lying Leg Curl
2 Sets
AMRAP
@7.5
7
Glute Kickback
2 Sets
AMRAP
@7.5
Day 5
1
Abs Crunch (Bodyweight)
3 Sets
AMRAP
2
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
Day 6
1
Shoulder Press (Plate Loaded)
2 Sets
1 Set
8-12 Reps
8-15 Reps
75%
75%
2
Cable Crossover
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
3
Dip (Bodyweight)
3 Sets
AMRAP
5A
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@7.5
5B
French Press
3 Sets
8-12 Reps
@7.5
6
Close Grip Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@7.5
@8
@8.5
@9
7
21s (EZ Bar)
3 Sets
AMRAP
@7.5
8
Tricep Extension (Barbell)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@7.5
@8
@8.5
Day 7
1
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
2
Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
3 Reps
50%
60%
70%
85%
3
Leg Extension
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@7.5
@8.5
@9.5
@7
@6
4
Leg Press (45 Degrees)
3 Sets
AMRAP
@9
5
Split Squat (Smith Machine)
1 Set
1 Set
1 Set
1 mins
0.5 mins
0.3 mins
@7.5
@7
@6.5
6
Bulgarian Split Squat (Bodyweight)
2 Sets
0.3 mins
@6.5
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
3 Reps
3 Reps
2 Reps
50%
60%
70%
80%
90%
95%
2
T-Bar Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
3
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8.5
@9
4
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@7.5
@8
@8.5
@9
5
Standing Pullover (Cable)
2 Sets
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@7
@7.5
@8
6
Back Extension (Weighted)
2 Sets
1 Set
8-15 Reps
8-15 Reps
@7.5
@8
Day 2
1
Abs Crunch (Bodyweight)
1 Set
10 mins
@6
2
Side Plank
3 Sets
0.3 mins
@7.5
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
3 Reps
60%
70%
80%
85%
90%
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
3
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
4
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
@8
@9
@10
@6.5
@6
5
Bicep Curl (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7.5
@8
6
Bicep Curl (Cable)
2 Sets
2 Sets
AMRAP
AMRAP
@8
@8.5
Day 4
1
Hyperextension
3 Sets
12 Reps
2
Stiff Leg Deadlift
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
50%
60%
70%
75%
3
Lying Leg Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@8.5
4
Glute-Ham Raise
3 Sets
AMRAP
@6.5
5
Hip Thrust (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@7.5
@8
6
Seated Hamstring Curl
2 Sets
1 Set
AMRAP
AMRAP
@7.5
@8
Day 5
1
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
5 Reps
3 Reps
50%
60%
70%
80%
90%
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
3
Lying Rear Lateral Raise
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
4
Front Raise
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
5
Face Pull
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
6
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
8 Reps
@7.5
@8
@8.5
@9
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@7
@8
@9
@10
8
Seated Dip (Machine)
2 Sets
AMRAP
@10
Day 6
1
Abs Crunch (Bodyweight)
3 Sets
AMRAP
2
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
3
Side Plank
2 Sets
1 mins
Day 7
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
3 Reps
3 Reps
3 Reps
50%
60%
70%
80%
90%
95%
2
Leg Extension
1 Set
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
@7.5
@8
@8.5
@9
@10
3
Leg Press
3 Sets
AMRAP
@10
4
Sissy Squat
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@8
@8.5
@9
@10
5
Split Squat (Smith Machine)
2 Sets
8-12 Reps
@8.5
6
Bulgarian Split Squat (Bodyweight)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8.5
Day 1
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
8 Reps
@7
@7.5
@8
@8.5
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
3
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@7
@7.5
@8
@8.5
4
Upright Row (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7.5
@8
5
Seated Row (Machine)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@7
@7.5
@8
@8.5
6
Spider Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9
7
Hammer Curl
4 Sets
AMRAP
Day 2
1
Abs Crunch (Bodyweight)
3 Sets
AMRAP
2
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
50%
60%
70%
2
Bench Press (Paused)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
75%
80%
85%
3
Pin Press Bench (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
90%
95%
100%
4
Incline Chest Fly (Dumbbell)
2 Sets
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@7.5
@8
@8.5
5
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@8
@8.5
@9
@9.5
6
Pec Deck (Machine)
2 Sets
AMRAP
7
Standing Behind Neck Shoulder Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
6-10 Reps
3-6 Reps
@8
@8.5
@9
8
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
@7.5
9
Batwing Row
2 Sets
AMRAP
Day 4
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7.5
@8
2
Good Morning
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
8 Reps
@6
@7
@8
@8.5
3
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
4
Seated Hamstring Curl
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@8.5
@9
@9.5
@10
5
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
6-10 Reps
3-6 Reps
@7.5
@8.5
@9.5
6
Lying Leg Curl
2 Sets
AMRAP
@7.5
7
Glute Kickback
2 Sets
AMRAP
@7.5
Day 5
1
Abs Crunch (Bodyweight)
3 Sets
AMRAP
2
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
Day 6
1
Shoulder Press (Plate Loaded)
2 Sets
1 Set
8-12 Reps
8-15 Reps
75%
75%
2
Cable Crossover
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
3
Dip (Bodyweight)
3 Sets
AMRAP
5A
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@7.5
5B
French Press
3 Sets
8-12 Reps
@7.5
6
Close Grip Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@7.5
@8
@8.5
@9
7
21s (EZ Bar)
3 Sets
AMRAP
@7.5
8
Tricep Extension (Barbell)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@7.5
@8
@8.5
Day 7
1
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
2
Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
3 Reps
50%
60%
70%
85%
3
Leg Extension
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@7.5
@8.5
@9.5
@7
@6
4
Leg Press (45 Degrees)
3 Sets
AMRAP
@9
5
Split Squat (Smith Machine)
1 Set
1 Set
1 Set
1 mins
0.5 mins
0.3 mins
@7.5
@7
@6.5
6
Bulgarian Split Squat (Bodyweight)
2 Sets
0.3 mins
@6.5