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Phat Ape
by Frank T.
2 athletes joined
5.0
(1 rating)
Program Description
Linear Wave Progression Body building program based on Eric Helm’s Intermediate sample program.
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Apr 05, 2024 08:32
Last Edited
May 08, 2024 02:15
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Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
6 Reps
6 Reps
@8
2
Pendlay Row
1 Set
3 Sets
6 Reps
6 Reps
@8
3
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@8
4
Chin-Up (Weighted)
1 Set
2 Sets
8 Reps
8 Reps
@8
5
Bicep Curl (Cable)
1 Set
2 Sets
12 Reps
12 Reps
@8
6
Overhead Tricep Extension (Cable)
1 Set
2 Sets
12 Reps
12 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
3 Sets
6 Reps
6 Reps
@8
2
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@8
3
Leg Extension
1 Set
2 Sets
12 Reps
12 Reps
@8
4
Dip (Weighted)
1 Set
2 Sets
12 Reps
12 Reps
@8
5
Cable Crunch
1 Set
2 Sets
12 Reps
12 Reps
@8
6
Seated Calf Raise
1 Set
2 Sets
20 Reps
20 Reps
@10
Day 1
1
Deadlift (Barbell)
1 Set
3 Sets
6 Reps
6 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@8
3
Leg Press
1 Set
2 Sets
16 Reps
16 Reps
@8
4
Seated Hamstring Curl
1 Set
2 Sets
12 Reps
12 Reps
@8
5
Standing Calf Raise
1 Set
2 Sets
3 Sets
1 Set
1 Set
1 Set
30 Reps
15 Reps
10 Reps
20 Reps
6 Reps
5 Reps
@10
6
Face Pull
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
Day 4
1
Overhead Press (Barbell)
4 Sets
7 Reps
2
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
4
Incline Chest Fly (Dumbbell)
3 Sets
12-15 Reps
5
Shrug (Barbell)
3 Sets
12-15 Reps
6
Lat Pulldown (Close Grip)
3 Sets
12-15 Reps
7
Skull Crusher
3 Sets
12-15 Reps
Day 1
1
Deadlift (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8
3
Leg Press
1 Set
2 Sets
14 Reps
14 Reps
@8
4
Seated Hamstring Curl
1 Set
2 Sets
10 Reps
10 Reps
@8
5
Standing Calf Raise
1 Set
2 Sets
3 Sets
1 Set
1 Set
1 Set
30 Reps
15 Reps
10 Reps
20 Reps
6 Reps
5 Reps
@10
6
Face Pull
3 Sets
12-15 Reps
@8
Day 4
1
Overhead Press (Barbell)
4 Sets
6 Reps
2
Incline Bench Press (Barbell)
3 Sets
7 Reps
3
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
4
Incline Chest Fly (Dumbbell)
3 Sets
12-15 Reps
5
Shrug (Barbell)
3 Sets
12-15 Reps
6
Lat Pulldown (Close Grip)
3 Sets
12-15 Reps
7
Skull Crusher
3 Sets
12-15 Reps
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
@8
2
Pendlay Row
1 Set
3 Sets
5 Reps
5 Reps
@8
3
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@8
4
Chin-Up (Weighted)
1 Set
2 Sets
7 Reps
7 Reps
@8
5
Bicep Curl (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
@8
2
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@8
3
Leg Extension
1 Set
2 Sets
10 Reps
10 Reps
@8
4
Dip (Weighted)
1 Set
2 Sets
10 Reps
10 Reps
@8
5
Cable Crunch
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
6
Seated Calf Raise
1 Set
2 Sets
3 Sets
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
5 Reps
8 Reps
6 Reps
@10
Day 1
1
Deadlift (Barbell)
1 Set
3 Sets
4 Reps
4 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
6 Reps
6 Reps
@8
3
Leg Press
1 Set
2 Sets
12 Reps
12 Reps
@8
4
Seated Hamstring Curl
1 Set
2 Sets
8 Reps
8 Reps
@8
5
Standing Calf Raise
1 Set
2 Sets
3 Sets
1 Set
1 Set
1 Set
30 Reps
15 Reps
10 Reps
20 Reps
6 Reps
5 Reps
@10
6
Face Pull
3 Sets
12-15 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
4 Reps
4 Reps
@8
2
Pendlay Row
1 Set
3 Sets
4 Reps
4 Reps
@8
3
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8
4
Chin-Up (Weighted)
1 Set
2 Sets
6 Reps
6 Reps
@8
5
Bicep Curl (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
6
Overhead Tricep Extension (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
3 Sets
4 Reps
4 Reps
@8
2
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8
3
Leg Extension
1 Set
2 Sets
8 Reps
8 Reps
@8
4
Dip (Weighted)
1 Set
2 Sets
8 Reps
8 Reps
@8
5
Cable Crunch
3 Sets
12-15 Reps
@8
6
Seated Calf Raise
1 Set
2 Sets
3 Sets
2 Sets
1 Set
20 Reps
15 Reps
10 Reps
8 Reps
6 Reps
@10
Day 4
1
Overhead Press (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
6 Reps
3
Chest Supported Row (Dumbbell)
3 Sets
8 Reps
4
Incline Chest Fly (Dumbbell)
3 Sets
12-15 Reps
5
Shrug (Barbell)
3 Sets
12-15 Reps
6
Lat Pulldown (Close Grip)
3 Sets
12-15 Reps
7
Skull Crusher
3 Sets
12-15 Reps
Day 1
1
Deadlift (Barbell)
2 Sets
4 Reps
2
Bulgarian Split Squat (Dumbbell)
2 Sets
6 Reps
3
Leg Press
2 Sets
12 Reps
4
Seated Hamstring Curl
2 Sets
8 Reps
5
Standing Calf Raise
1 Set
1 Set
2 Sets
1 Set
1 Set
30 Reps
15 Reps
10 Reps
20 Reps
6 Reps
@10
6
Face Pull
2 Sets
12-15 Reps
Day 2
1
Bench Press (Barbell)
2 Sets
4 Reps
2
Pendlay Row
2 Sets
4 Reps
3
Seated Overhead Press (Dumbbell)
2 Sets
8 Reps
4
Chin-Up (Weighted)
2 Sets
6 Reps
5
Bicep Curl (Cable)
2 Sets
12-15 Reps
6
Overhead Tricep Extension (Cable)
2 Sets
12-15 Reps
Day 3
1
Squat (Barbell)
2 Sets
4 Reps
2
Romanian Deadlift (Dumbbell)
2 Sets
8 Reps
3
Leg Extension
2 Sets
8 Reps
4
Dip (Weighted)
2 Sets
8 Reps
5
Cable Crunch
2 Sets
12-15 Reps
6
Seated Calf Raise
1 Set
2 Sets
2 Sets
1 Set
20 Reps
15 Reps
10 Reps
8 Reps
@10
Day 4
1
Overhead Press (Barbell)
2 Sets
5 Reps
2
Incline Bench Press (Barbell)
2 Sets
6 Reps
3
Chest Supported Row (Dumbbell)
2 Sets
8 Reps
4
Incline Chest Fly (Dumbbell)
2 Sets
12-15 Reps
5
Shrug (Barbell)
2 Sets
12-15 Reps
6
Lat Pulldown (Close Grip)
2 Sets
12-15 Reps
7
Skull Crusher
2 Sets
12-15 Reps
Day 1
1
Deadlift (Barbell)
1 Set
3 Sets
6 Reps
6 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@8
3
Leg Press
1 Set
2 Sets
16 Reps
16 Reps
@8
4
Seated Hamstring Curl
1 Set
2 Sets
12 Reps
12 Reps
@8
5
Standing Calf Raise
1 Set
2 Sets
3 Sets
1 Set
1 Set
1 Set
30 Reps
15 Reps
10 Reps
20 Reps
6 Reps
5 Reps
@10
6
Face Pull
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
6 Reps
6 Reps
@8
2
Pendlay Row
1 Set
3 Sets
6 Reps
6 Reps
@8
3
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@8
4
Chin-Up (Weighted)
1 Set
2 Sets
8 Reps
8 Reps
@8
5
Bicep Curl (Cable)
1 Set
2 Sets
12 Reps
12 Reps
@8
6
Overhead Tricep Extension (Cable)
1 Set
2 Sets
12 Reps
12 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
3 Sets
6 Reps
6 Reps
@8
2
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@8
3
Leg Extension
1 Set
2 Sets
12 Reps
12 Reps
@8
4
Dip (Weighted)
1 Set
2 Sets
12 Reps
12 Reps
@8
5
Cable Crunch
1 Set
2 Sets
12 Reps
12 Reps
@8
6
Seated Calf Raise
1 Set
2 Sets
20 Reps
20 Reps
@10
Day 4
1
Overhead Press (Barbell)
4 Sets
7 Reps
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
3
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
4
Incline Chest Fly (Dumbbell)
3 Sets
12-15 Reps
5
Shrug (Barbell)
3 Sets
12-15 Reps
6
Lat Pulldown (Close Grip)
3 Sets
12-15 Reps
7
Skull Crusher
3 Sets
12-15 Reps
Day 1
1
Deadlift (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8
3
Leg Press
1 Set
2 Sets
14 Reps
14 Reps
@8
4
Seated Hamstring Curl
1 Set
2 Sets
10 Reps
10 Reps
@8
5
Standing Calf Raise
1 Set
2 Sets
3 Sets
1 Set
1 Set
1 Set
30 Reps
15 Reps
10 Reps
20 Reps
6 Reps
5 Reps
@10
6
Face Pull
3 Sets
12-15 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
@8
2
Pendlay Row
1 Set
3 Sets
5 Reps
5 Reps
@8
3
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@8
4
Chin-Up (Weighted)
1 Set
2 Sets
7 Reps
7 Reps
@8
5
Bicep Curl (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
@8
2
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@8
3
Leg Extension
1 Set
2 Sets
10 Reps
10 Reps
@8
4
Dip (Weighted)
1 Set
2 Sets
10 Reps
10 Reps
@8
5
Cable Crunch
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
6
Seated Calf Raise
1 Set
2 Sets
3 Sets
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
5 Reps
8 Reps
6 Reps
@10
Day 4
1
Overhead Press (Barbell)
4 Sets
6 Reps
2
Incline Bench Press (Barbell)
3 Sets
7 Reps
3
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
4
Incline Chest Fly (Dumbbell)
3 Sets
12-15 Reps
5
Shrug (Barbell)
3 Sets
12-15 Reps
6
Lat Pulldown (Close Grip)
3 Sets
12-15 Reps
7
Skull Crusher
3 Sets
12-15 Reps
Day 1
1
Deadlift (Barbell)
1 Set
3 Sets
4 Reps
4 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
6 Reps
6 Reps
@8
3
Leg Press
1 Set
2 Sets
12 Reps
12 Reps
@8
4
Seated Hamstring Curl
1 Set
2 Sets
8 Reps
8 Reps
@8
5
Standing Calf Raise
1 Set
2 Sets
3 Sets
1 Set
1 Set
1 Set
30 Reps
15 Reps
10 Reps
20 Reps
6 Reps
5 Reps
@10
6
Face Pull
3 Sets
12-15 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
4 Reps
4 Reps
@8
2
Pendlay Row
1 Set
3 Sets
4 Reps
4 Reps
@8
3
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8
4
Chin-Up (Weighted)
1 Set
2 Sets
6 Reps
6 Reps
@8
5
Bicep Curl (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
6
Overhead Tricep Extension (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
3 Sets
4 Reps
4 Reps
@8
2
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8
3
Leg Extension
1 Set
2 Sets
8 Reps
8 Reps
@8
4
Dip (Weighted)
1 Set
2 Sets
8 Reps
8 Reps
@8
5
Cable Crunch
3 Sets
12-15 Reps
@8
6
Seated Calf Raise
1 Set
2 Sets
3 Sets
2 Sets
1 Set
20 Reps
15 Reps
10 Reps
8 Reps
6 Reps
@10
Day 4
1
Overhead Press (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
6 Reps
3
Chest Supported Row (Dumbbell)
3 Sets
8 Reps
4
Incline Chest Fly (Dumbbell)
3 Sets
12-15 Reps
5
Shrug (Barbell)
3 Sets
12-15 Reps
6
Lat Pulldown (Close Grip)
3 Sets
12-15 Reps
7
Skull Crusher
3 Sets
12-15 Reps
Day 1
1
Deadlift (Barbell)
2 Sets
4 Reps
2
Bulgarian Split Squat (Dumbbell)
2 Sets
6 Reps
3
Leg Press
2 Sets
12 Reps
4
Seated Hamstring Curl
2 Sets
8 Reps
5
Standing Calf Raise
1 Set
1 Set
2 Sets
1 Set
1 Set
30 Reps
15 Reps
10 Reps
20 Reps
6 Reps
@10
6
Face Pull
2 Sets
12-15 Reps
Day 2
1
Bench Press (Barbell)
2 Sets
4 Reps
2
Pendlay Row
2 Sets
4 Reps
3
Seated Overhead Press (Dumbbell)
2 Sets
8 Reps
4
Chin-Up (Weighted)
2 Sets
6 Reps
5
Bicep Curl (Cable)
2 Sets
12-15 Reps
6
Overhead Tricep Extension (Cable)
2 Sets
12-15 Reps
Day 3
1
Squat (Barbell)
2 Sets
4 Reps
2
Romanian Deadlift (Dumbbell)
2 Sets
8 Reps
3
Leg Extension
2 Sets
8 Reps
4
Dip (Weighted)
2 Sets
8 Reps
5
Cable Crunch
2 Sets
12-15 Reps
6
Seated Calf Raise
1 Set
2 Sets
2 Sets
1 Set
20 Reps
15 Reps
10 Reps
8 Reps
@10
Day 4
1
Overhead Press (Barbell)
2 Sets
5 Reps
2
Incline Bench Press (Barbell)
2 Sets
6 Reps
3
Chest Supported Row (Dumbbell)
2 Sets
8 Reps
4
Incline Chest Fly (Dumbbell)
2 Sets
12-15 Reps
5
Shrug (Barbell)
2 Sets
12-15 Reps
6
Lat Pulldown (Close Grip)
2 Sets
12-15 Reps
7
Skull Crusher
2 Sets
12-15 Reps
Day 1
1
Deadlift (Barbell)
1 Set
3 Sets
6 Reps
6 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@8
3
Leg Press
1 Set
2 Sets
16 Reps
16 Reps
@8
4
Seated Hamstring Curl
1 Set
2 Sets
12 Reps
12 Reps
@8
5
Standing Calf Raise
1 Set
2 Sets
3 Sets
1 Set
1 Set
1 Set
30 Reps
15 Reps
10 Reps
20 Reps
6 Reps
5 Reps
@10
6
Face Pull
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
6 Reps
6 Reps
@8
2
Pendlay Row
1 Set
3 Sets
6 Reps
6 Reps
@8
3
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@8
4
Chin-Up (Weighted)
1 Set
2 Sets
8 Reps
8 Reps
@8
5
Bicep Curl (Cable)
1 Set
2 Sets
12 Reps
12 Reps
@8
6
Overhead Tricep Extension (Cable)
1 Set
2 Sets
12 Reps
12 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
3 Sets
6 Reps
6 Reps
@8
2
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@8
3
Leg Extension
1 Set
2 Sets
12 Reps
12 Reps
@8
4
Dip (Weighted)
1 Set
2 Sets
12 Reps
12 Reps
@8
5
Cable Crunch
1 Set
2 Sets
12 Reps
12 Reps
@8
6
Seated Calf Raise
1 Set
2 Sets
20 Reps
20 Reps
@10
Day 4
1
Overhead Press (Barbell)
4 Sets
7 Reps
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
3
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
4
Incline Chest Fly (Dumbbell)
3 Sets
12-15 Reps
5
Shrug (Barbell)
3 Sets
12-15 Reps
6
Lat Pulldown (Close Grip)
3 Sets
12-15 Reps
7
Skull Crusher
3 Sets
12-15 Reps
Day 1
1
Deadlift (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8
3
Leg Press
1 Set
2 Sets
14 Reps
14 Reps
@8
4
Seated Hamstring Curl
1 Set
2 Sets
10 Reps
10 Reps
@8
5
Standing Calf Raise
1 Set
2 Sets
3 Sets
1 Set
1 Set
1 Set
30 Reps
15 Reps
10 Reps
20 Reps
6 Reps
5 Reps
@10
6
Face Pull
3 Sets
12-15 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
@8
2
Pendlay Row
1 Set
3 Sets
5 Reps
5 Reps
@8
3
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@8
4
Chin-Up (Weighted)
1 Set
2 Sets
7 Reps
7 Reps
@8
5
Bicep Curl (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
@8
2
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@8
3
Leg Extension
1 Set
2 Sets
10 Reps
10 Reps
@8
4
Dip (Weighted)
1 Set
2 Sets
10 Reps
10 Reps
@8
5
Cable Crunch
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
6
Seated Calf Raise
1 Set
2 Sets
3 Sets
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
5 Reps
8 Reps
6 Reps
@10
Day 4
1
Overhead Press (Barbell)
4 Sets
6 Reps
2
Incline Bench Press (Barbell)
3 Sets
7 Reps
3
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
4
Incline Chest Fly (Dumbbell)
3 Sets
12-15 Reps
5
Shrug (Barbell)
3 Sets
12-15 Reps
6
Lat Pulldown (Close Grip)
3 Sets
12-15 Reps
7
Skull Crusher
3 Sets
12-15 Reps
Day 1
1
Deadlift (Barbell)
1 Set
3 Sets
4 Reps
4 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
6 Reps
6 Reps
@8
3
Leg Press
1 Set
2 Sets
12 Reps
12 Reps
@8
4
Seated Hamstring Curl
1 Set
2 Sets
8 Reps
8 Reps
@8
5
Standing Calf Raise
1 Set
2 Sets
3 Sets
1 Set
1 Set
1 Set
30 Reps
15 Reps
10 Reps
20 Reps
6 Reps
5 Reps
@10
6
Face Pull
3 Sets
12-15 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
4 Reps
4 Reps
@8
2
Pendlay Row
1 Set
3 Sets
4 Reps
4 Reps
@8
3
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8
4
Chin-Up (Weighted)
1 Set
2 Sets
6 Reps
6 Reps
@8
5
Bicep Curl (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
6
Overhead Tricep Extension (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
3 Sets
4 Reps
4 Reps
@8
2
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8
3
Leg Extension
1 Set
2 Sets
8 Reps
8 Reps
@8
4
Dip (Weighted)
1 Set
2 Sets
8 Reps
8 Reps
@8
5
Cable Crunch
3 Sets
12-15 Reps
@8
6
Seated Calf Raise
1 Set
2 Sets
3 Sets
2 Sets
1 Set
20 Reps
15 Reps
10 Reps
8 Reps
6 Reps
@10
Day 4
1
Overhead Press (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
6 Reps
3
Chest Supported Row (Dumbbell)
3 Sets
8 Reps
4
Incline Chest Fly (Dumbbell)
3 Sets
12-15 Reps
5
Shrug (Barbell)
3 Sets
12-15 Reps
6
Lat Pulldown (Close Grip)
3 Sets
12-15 Reps
7
Skull Crusher
3 Sets
12-15 Reps
Day 1
1
Deadlift (Barbell)
2 Sets
4 Reps
2
Bulgarian Split Squat (Dumbbell)
2 Sets
6 Reps
3
Leg Press
2 Sets
12 Reps
4
Seated Hamstring Curl
2 Sets
8 Reps
5
Standing Calf Raise
1 Set
1 Set
2 Sets
1 Set
1 Set
30 Reps
15 Reps
10 Reps
20 Reps
6 Reps
@10
6
Face Pull
2 Sets
12-15 Reps
Day 2
1
Bench Press (Barbell)
2 Sets
4 Reps
2
Pendlay Row
2 Sets
4 Reps
3
Seated Overhead Press (Dumbbell)
2 Sets
8 Reps
4
Chin-Up (Weighted)
2 Sets
6 Reps
5
Bicep Curl (Cable)
2 Sets
12-15 Reps
6
Overhead Tricep Extension (Cable)
2 Sets
12-15 Reps
Day 3
1
Squat (Barbell)
2 Sets
4 Reps
2
Romanian Deadlift (Dumbbell)
2 Sets
8 Reps
3
Leg Extension
2 Sets
8 Reps
4
Dip (Weighted)
2 Sets
8 Reps
5
Cable Crunch
2 Sets
12-15 Reps
6
Seated Calf Raise
1 Set
2 Sets
2 Sets
1 Set
20 Reps
15 Reps
10 Reps
8 Reps
@10
Day 4
1
Overhead Press (Barbell)
2 Sets
5 Reps
2
Incline Bench Press (Barbell)
2 Sets
6 Reps
3
Chest Supported Row (Dumbbell)
2 Sets
8 Reps
4
Incline Chest Fly (Dumbbell)
2 Sets
12-15 Reps
5
Shrug (Barbell)
2 Sets
12-15 Reps
6
Lat Pulldown (Close Grip)
2 Sets
12-15 Reps
7
Skull Crusher
2 Sets
12-15 Reps