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Phenom
by Callum D.
20 athletes joined
Program Description
This is a Arnold split and you may run it everyday if you want to! Inspired by GVS!
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Bodyweight Fitness
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Jan 01, 2024 06:17
Last Edited
May 19, 2024 12:17
down_app
Week 1
1 / 12 Weeks
Day 3
1
Squat (Barbell)
2 Sets
5-8 Reps
@8
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
3A
Sissy Squat
2 Sets
10-20 Reps
@10
3B
Lying Leg Curl
2 Sets
8-12 Reps
@10
4A
Neck Curl
2 Sets
15-20 Reps
@9
4B
Sit Up
2 Sets
AMRAP
@10
Day 5
1A
Hammer Curl
2 Sets
8-12 Reps
@10
1B
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
2A
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@10
2B
Katana Extension
2 Sets
8-12 Reps
@10
3
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
4
Face Pull
2 Sets
10-15 Reps
@10
Day 2
1A
Hammer Curl
2 Sets
8-15 Reps
@10
1B
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
2A
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@10
2B
Tricep Extension (Barbell)
2 Sets
8-12 Reps
@10
3
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
4
Rear Delt Fly (Dumbbell)
2 Sets
10-15 Reps
@10
Day 6
1
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
2
Front Squat (Barbell)
2 Sets
5-8 Reps
@8
3A
Lying Leg Curl
2 Sets
8-12 Reps
@10
3B
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@10
4A
Neck Extension
2 Sets
15-20 Reps
@9
4B
Leg Raise (Captain's Chair)
2 Sets
AMRAP
@10
Day 1
1A
Bench Press (Dumbbell)
2 Sets
5-8 Reps
@9
1B
Pull-Up (Bodyweight)
3 Sets
3-10 Reps
@10
2A
Overhead Press (Barbell)
2 Sets
6-10 Reps
@8
2B
Dumbbell Row
3 Sets
8-12 Reps
@10
3A
Ring Push Up
2 Sets
AMRAP
@10
3B
Wide Grip Pull-Up
3 Sets
3-10 Reps
@10
4
Chest Fly (Dumbbell)
2 Sets
10-15 Reps
@10
Day 4
1A
Seated Overhead Press (Dumbbell)
2 Sets
6-10 Reps
@9
1B
Pull-Up (Bodyweight)
3 Sets
3-10 Reps
@10
2A
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@9
2B
Chest Supported Row (Machine)
3 Sets
8-12 Reps
3A
Ring Push Up
2 Sets
AMRAP
@10
3B
Pullover (Dumbbell)
3 Sets
10-15 Reps
@10
4
Chest Fly (Dumbbell)
2 Sets
10-15 Reps
@10
Day 1
1A
Bench Press (Dumbbell)
2 Sets
5-8 Reps
@9
1B
Pull-Up (Bodyweight)
3 Sets
3-10 Reps
@10
2A
Overhead Press (Barbell)
2 Sets
6-10 Reps
@8
2B
Dumbbell Row
2 Sets
8-12 Reps
@10
3A
Ring Push Up
2 Sets
AMRAP
@10
3B
Wide Grip Pull-Up
2 Sets
3-10 Reps
@10
4
Chest Fly (Dumbbell)
2 Sets
10-15 Reps
@10
Day 2
1A
Hammer Curl
2 Sets
8-15 Reps
@10
1B
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
2A
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@10
2B
Tricep Extension (Barbell)
2 Sets
8-12 Reps
@10
3
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
4
Rear Delt Fly (Dumbbell)
2 Sets
10-15 Reps
@10
Day 3
1
Squat (Barbell)
2 Sets
5-8 Reps
@8
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
3A
Sissy Squat
2 Sets
10-20 Reps
@10
3B
Lying Leg Curl
2 Sets
8-12 Reps
@10
4A
Neck Curl
2 Sets
15-20 Reps
@9
4B
Sit Up
2 Sets
AMRAP
@10
Day 4
1A
Seated Overhead Press (Dumbbell)
2 Sets
6-10 Reps
@9
1B
Pull-Up (Bodyweight)
2 Sets
3-10 Reps
@10
2A
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@9
2B
Chest Supported Row (Machine)
2 Sets
8-12 Reps
3A
Ring Push Up
2 Sets
AMRAP
@10
3B
Pullover (Dumbbell)
2 Sets
10-15 Reps
@10
4
Chest Fly (Dumbbell)
2 Sets
10-15 Reps
@10
Day 5
1A
Hammer Curl
2 Sets
8-12 Reps
@10
1B
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
2A
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@10
2B
Katana Extension
2 Sets
8-12 Reps
@10
3
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
4
Face Pull
2 Sets
10-15 Reps
@10
Day 6
1
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
2
Front Squat (Barbell)
2 Sets
5-8 Reps
@8
3A
Lying Leg Curl
2 Sets
8-12 Reps
@10
3B
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@10
4A
Neck Extension
2 Sets
15-20 Reps
@9
4B
Leg Raise (Captain's Chair)
2 Sets
AMRAP
@10
Day 1
1A
Bench Press (Dumbbell)
2 Sets
5-8 Reps
@9
1B
Pull-Up (Bodyweight)
3 Sets
3-10 Reps
@10
2A
Overhead Press (Barbell)
2 Sets
6-10 Reps
@8
2B
Dumbbell Row
2 Sets
8-12 Reps
@10
3A
Ring Push Up
2 Sets
AMRAP
@10
3B
Wide Grip Pull-Up
2 Sets
3-10 Reps
@10
4
Chest Fly (Dumbbell)
2 Sets
10-15 Reps
@10
Day 2
1A
Hammer Curl
2 Sets
8-15 Reps
@10
1B
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
2A
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@10
2B
Tricep Extension (Barbell)
2 Sets
8-12 Reps
@10
3
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
4
Rear Delt Fly (Dumbbell)
2 Sets
10-15 Reps
@10
Day 3
1
Squat (Barbell)
2 Sets
5-8 Reps
@8
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
3A
Sissy Squat
2 Sets
10-20 Reps
@10
3B
Lying Leg Curl
2 Sets
8-12 Reps
@10
4A
Neck Curl
2 Sets
15-20 Reps
@9
4B
Sit Up
2 Sets
AMRAP
@10
Day 4
1A
Seated Overhead Press (Dumbbell)
2 Sets
6-10 Reps
@9
1B
Pull-Up (Bodyweight)
2 Sets
3-10 Reps
@10
2A
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@9
2B
Chest Supported Row (Machine)
2 Sets
8-12 Reps
3A
Ring Push Up
2 Sets
AMRAP
@10
3B
Pullover (Dumbbell)
2 Sets
10-15 Reps
@10
4
Chest Fly (Dumbbell)
2 Sets
10-15 Reps
@10
Day 5
1A
Hammer Curl
2 Sets
8-12 Reps
@10
1B
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
2A
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@10
2B
Katana Extension
2 Sets
8-12 Reps
@10
3
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
4
Face Pull
2 Sets
10-15 Reps
@10
Day 6
1
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
2
Front Squat (Barbell)
2 Sets
5-8 Reps
@8
3A
Lying Leg Curl
2 Sets
8-12 Reps
@10
3B
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@10
4A
Neck Extension
2 Sets
15-20 Reps
@9
4B
Leg Raise (Captain's Chair)
2 Sets
AMRAP
@10
Day 1
1A
Bench Press (Dumbbell)
2 Sets
5-8 Reps
@9
1B
Pull-Up (Bodyweight)
3 Sets
3-10 Reps
@10
2A
Overhead Press (Barbell)
2 Sets
6-10 Reps
@8
2B
Dumbbell Row
2 Sets
8-12 Reps
@10
3A
Ring Push Up
2 Sets
AMRAP
@10
3B
Wide Grip Pull-Up
2 Sets
3-10 Reps
@10
4
Chest Fly (Dumbbell)
2 Sets
10-15 Reps
@10
Day 2
1A
Hammer Curl
2 Sets
8-15 Reps
@10
1B
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
2A
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@10
2B
Tricep Extension (Barbell)
2 Sets
8-12 Reps
@10
3
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
4
Rear Delt Fly (Dumbbell)
2 Sets
10-15 Reps
@10
Day 3
1
Squat (Barbell)
2 Sets
5-8 Reps
@8
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
3A
Sissy Squat
2 Sets
10-20 Reps
@10
3B
Lying Leg Curl
2 Sets
8-12 Reps
@10
4A
Neck Curl
2 Sets
15-20 Reps
@9
4B
Sit Up
2 Sets
AMRAP
@10
Day 4
1A
Seated Overhead Press (Dumbbell)
2 Sets
6-10 Reps
@9
1B
Pull-Up (Bodyweight)
2 Sets
3-10 Reps
@10
2A
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@9
2B
Chest Supported Row (Machine)
2 Sets
8-12 Reps
3A
Ring Push Up
2 Sets
AMRAP
@10
3B
Pullover (Dumbbell)
2 Sets
10-15 Reps
@10
4
Chest Fly (Dumbbell)
2 Sets
10-15 Reps
@10
Day 5
1A
Hammer Curl
2 Sets
8-12 Reps
@10
1B
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
2A
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@10
2B
Katana Extension
2 Sets
8-12 Reps
@10
3
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
4
Face Pull
2 Sets
10-15 Reps
@10
Day 6
1
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
2
Front Squat (Barbell)
2 Sets
5-8 Reps
@8
3A
Lying Leg Curl
2 Sets
8-12 Reps
@10
3B
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@10
4A
Neck Extension
2 Sets
15-20 Reps
@9
4B
Leg Raise (Captain's Chair)
2 Sets
AMRAP
@10
Day 1
1A
Bench Press (Dumbbell)
2 Sets
5-8 Reps
@9
1B
Pull-Up (Bodyweight)
3 Sets
3-10 Reps
@10
2A
Overhead Press (Barbell)
2 Sets
6-10 Reps
@8
2B
Dumbbell Row
2 Sets
8-12 Reps
@10
3A
Ring Push Up
2 Sets
AMRAP
@10
3B
Wide Grip Pull-Up
2 Sets
3-10 Reps
@10
4
Chest Fly (Dumbbell)
2 Sets
10-15 Reps
@10
Day 2
1A
Hammer Curl
2 Sets
8-15 Reps
@10
1B
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
2A
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@10
2B
Tricep Extension (Barbell)
2 Sets
8-12 Reps
@10
3
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
4
Rear Delt Fly (Dumbbell)
2 Sets
10-15 Reps
@10
Day 3
1
Squat (Barbell)
2 Sets
5-8 Reps
@8
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
3A
Sissy Squat
2 Sets
10-20 Reps
@10
3B
Lying Leg Curl
2 Sets
8-12 Reps
@10
4A
Neck Curl
2 Sets
15-20 Reps
@9
4B
Sit Up
2 Sets
AMRAP
@10
Day 4
1A
Seated Overhead Press (Dumbbell)
2 Sets
6-10 Reps
@9
1B
Pull-Up (Bodyweight)
2 Sets
3-10 Reps
@10
2A
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@9
2B
Chest Supported Row (Machine)
2 Sets
8-12 Reps
3A
Ring Push Up
2 Sets
AMRAP
@10
3B
Pullover (Dumbbell)
2 Sets
10-15 Reps
@10
4
Chest Fly (Dumbbell)
2 Sets
10-15 Reps
@10
Day 5
1A
Hammer Curl
2 Sets
8-12 Reps
@10
1B
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
2A
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@10
2B
Katana Extension
2 Sets
8-12 Reps
@10
3
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
4
Face Pull
2 Sets
10-15 Reps
@10
Day 6
1
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
2
Front Squat (Barbell)
2 Sets
5-8 Reps
@8
3A
Lying Leg Curl
2 Sets
8-12 Reps
@10
3B
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@10
4A
Neck Extension
2 Sets
15-20 Reps
@9
4B
Leg Raise (Captain's Chair)
2 Sets
AMRAP
@10
Day 1
1A
Bench Press (Dumbbell)
2 Sets
5-8 Reps
@9
1B
Pull-Up (Bodyweight)
3 Sets
3-10 Reps
@10
2A
Overhead Press (Barbell)
2 Sets
6-10 Reps
@8
2B
Dumbbell Row
2 Sets
8-12 Reps
@10
3A
Ring Push Up
2 Sets
AMRAP
@10
3B
Wide Grip Pull-Up
2 Sets
3-10 Reps
@10
4
Chest Fly (Dumbbell)
2 Sets
10-15 Reps
@10
Day 2
1A
Hammer Curl
2 Sets
8-15 Reps
@10
1B
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
2A
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@10
2B
Tricep Extension (Barbell)
2 Sets
8-12 Reps
@10
3
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
4
Rear Delt Fly (Dumbbell)
2 Sets
10-15 Reps
@10
Day 3
1
Squat (Barbell)
2 Sets
5-8 Reps
@8
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
3A
Sissy Squat
2 Sets
10-20 Reps
@10
3B
Lying Leg Curl
2 Sets
8-12 Reps
@10
4A
Neck Curl
2 Sets
15-20 Reps
@9
4B
Sit Up
2 Sets
AMRAP
@10
Day 4
1A
Seated Overhead Press (Dumbbell)
2 Sets
6-10 Reps
@9
1B
Pull-Up (Bodyweight)
2 Sets
3-10 Reps
@10
2A
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@9
2B
Chest Supported Row (Machine)
2 Sets
8-12 Reps
3A
Ring Push Up
2 Sets
AMRAP
@10
3B
Pullover (Dumbbell)
2 Sets
10-15 Reps
@10
4
Chest Fly (Dumbbell)
2 Sets
10-15 Reps
@10
Day 5
1A
Hammer Curl
2 Sets
8-12 Reps
@10
1B
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
2A
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@10
2B
Katana Extension
2 Sets
8-12 Reps
@10
3
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
4
Face Pull
2 Sets
10-15 Reps
@10
Day 6
1
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
2
Front Squat (Barbell)
2 Sets
5-8 Reps
@8
3A
Lying Leg Curl
2 Sets
8-12 Reps
@10
3B
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@10
4A
Neck Extension
2 Sets
15-20 Reps
@9
4B
Leg Raise (Captain's Chair)
2 Sets
AMRAP
@10
Day 1
1A
Bench Press (Dumbbell)
2 Sets
5-8 Reps
@9
1B
Pull-Up (Bodyweight)
3 Sets
3-10 Reps
@10
2A
Overhead Press (Barbell)
2 Sets
6-10 Reps
@8
2B
Dumbbell Row
2 Sets
8-12 Reps
@10
3A
Ring Push Up
2 Sets
AMRAP
@10
3B
Wide Grip Pull-Up
2 Sets
3-10 Reps
@10
4
Chest Fly (Dumbbell)
2 Sets
10-15 Reps
@10
Day 2
1A
Hammer Curl
2 Sets
8-15 Reps
@10
1B
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
2A
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@10
2B
Tricep Extension (Barbell)
2 Sets
8-12 Reps
@10
3
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
4
Rear Delt Fly (Dumbbell)
2 Sets
10-15 Reps
@10
Day 3
1
Squat (Barbell)
2 Sets
5-8 Reps
@8
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
3A
Sissy Squat
2 Sets
10-20 Reps
@10
3B
Lying Leg Curl
2 Sets
8-12 Reps
@10
4A
Neck Curl
2 Sets
15-20 Reps
@9
4B
Sit Up
2 Sets
AMRAP
@10
Day 4
1A
Seated Overhead Press (Dumbbell)
2 Sets
6-10 Reps
@9
1B
Pull-Up (Bodyweight)
2 Sets
3-10 Reps
@10
2A
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@9
2B
Chest Supported Row (Machine)
2 Sets
8-12 Reps
3A
Ring Push Up
2 Sets
AMRAP
@10
3B
Pullover (Dumbbell)
2 Sets
10-15 Reps
@10
4
Chest Fly (Dumbbell)
2 Sets
10-15 Reps
@10
Day 5
1A
Hammer Curl
2 Sets
8-12 Reps
@10
1B
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
2A
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@10
2B
Katana Extension
2 Sets
8-12 Reps
@10
3
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
4
Face Pull
2 Sets
10-15 Reps
@10
Day 6
1
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
2
Front Squat (Barbell)
2 Sets
5-8 Reps
@8
3A
Lying Leg Curl
2 Sets
8-12 Reps
@10
3B
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@10
4A
Neck Extension
2 Sets
15-20 Reps
@9
4B
Leg Raise (Captain's Chair)
2 Sets
AMRAP
@10
Day 1
1A
Bench Press (Dumbbell)
2 Sets
5-8 Reps
@9
1B
Pull-Up (Bodyweight)
3 Sets
3-10 Reps
@10
2A
Overhead Press (Barbell)
2 Sets
6-10 Reps
@8
2B
Dumbbell Row
2 Sets
8-12 Reps
@10
3A
Ring Push Up
2 Sets
AMRAP
@10
3B
Wide Grip Pull-Up
2 Sets
3-10 Reps
@10
4
Chest Fly (Dumbbell)
2 Sets
10-15 Reps
@10
Day 2
1A
Hammer Curl
2 Sets
8-15 Reps
@10
1B
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
2A
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@10
2B
Tricep Extension (Barbell)
2 Sets
8-12 Reps
@10
3
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
4
Rear Delt Fly (Dumbbell)
2 Sets
10-15 Reps
@10
Day 3
1
Squat (Barbell)
2 Sets
5-8 Reps
@8
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
3A
Sissy Squat
2 Sets
10-20 Reps
@10
3B
Lying Leg Curl
2 Sets
8-12 Reps
@10
4A
Neck Curl
2 Sets
15-20 Reps
@9
4B
Sit Up
2 Sets
AMRAP
@10
Day 4
1A
Seated Overhead Press (Dumbbell)
2 Sets
6-10 Reps
@9
1B
Pull-Up (Bodyweight)
2 Sets
3-10 Reps
@10
2A
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@9
2B
Chest Supported Row (Machine)
2 Sets
8-12 Reps
3A
Ring Push Up
2 Sets
AMRAP
@10
3B
Pullover (Dumbbell)
2 Sets
10-15 Reps
@10
4
Chest Fly (Dumbbell)
2 Sets
10-15 Reps
@10
Day 5
1A
Hammer Curl
2 Sets
8-12 Reps
@10
1B
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
2A
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@10
2B
Katana Extension
2 Sets
8-12 Reps
@10
3
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
4
Face Pull
2 Sets
10-15 Reps
@10
Day 6
1
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
2
Front Squat (Barbell)
2 Sets
5-8 Reps
@8
3A
Lying Leg Curl
2 Sets
8-12 Reps
@10
3B
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@10
4A
Neck Extension
2 Sets
15-20 Reps
@9
4B
Leg Raise (Captain's Chair)
2 Sets
AMRAP
@10
Day 1
1A
Bench Press (Dumbbell)
2 Sets
5-8 Reps
@9
1B
Pull-Up (Bodyweight)
3 Sets
3-10 Reps
@10
2A
Overhead Press (Barbell)
2 Sets
6-10 Reps
@8
2B
Dumbbell Row
2 Sets
8-12 Reps
@10
3A
Ring Push Up
2 Sets
AMRAP
@10
3B
Wide Grip Pull-Up
2 Sets
3-10 Reps
@10
4
Chest Fly (Dumbbell)
2 Sets
10-15 Reps
@10
Day 2
1A
Hammer Curl
2 Sets
8-15 Reps
@10
1B
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
2A
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@10
2B
Tricep Extension (Barbell)
2 Sets
8-12 Reps
@10
3
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
4
Rear Delt Fly (Dumbbell)
2 Sets
10-15 Reps
@10
Day 3
1
Squat (Barbell)
2 Sets
5-8 Reps
@8
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
3A
Sissy Squat
2 Sets
10-20 Reps
@10
3B
Lying Leg Curl
2 Sets
8-12 Reps
@10
4A
Neck Curl
2 Sets
15-20 Reps
@9
4B
Sit Up
2 Sets
AMRAP
@10
Day 4
1A
Seated Overhead Press (Dumbbell)
2 Sets
6-10 Reps
@9
1B
Pull-Up (Bodyweight)
2 Sets
3-10 Reps
@10
2A
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@9
2B
Chest Supported Row (Machine)
2 Sets
8-12 Reps
3A
Ring Push Up
2 Sets
AMRAP
@10
3B
Pullover (Dumbbell)
2 Sets
10-15 Reps
@10
4
Chest Fly (Dumbbell)
2 Sets
10-15 Reps
@10
Day 5
1A
Hammer Curl
2 Sets
8-12 Reps
@10
1B
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
2A
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@10
2B
Katana Extension
2 Sets
8-12 Reps
@10
3
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
4
Face Pull
2 Sets
10-15 Reps
@10
Day 6
1
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
2
Front Squat (Barbell)
2 Sets
5-8 Reps
@8
3A
Lying Leg Curl
2 Sets
8-12 Reps
@10
3B
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@10
4A
Neck Extension
2 Sets
15-20 Reps
@9
4B
Leg Raise (Captain's Chair)
2 Sets
AMRAP
@10
Day 1
1A
Bench Press (Dumbbell)
2 Sets
5-8 Reps
@9
1B
Pull-Up (Bodyweight)
3 Sets
3-10 Reps
@10
2A
Overhead Press (Barbell)
2 Sets
6-10 Reps
@8
2B
Dumbbell Row
2 Sets
8-12 Reps
@10
3A
Ring Push Up
2 Sets
AMRAP
@10
3B
Wide Grip Pull-Up
2 Sets
3-10 Reps
@10
4
Chest Fly (Dumbbell)
2 Sets
10-15 Reps
@10
Day 2
1A
Hammer Curl
2 Sets
8-15 Reps
@10
1B
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
2A
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@10
2B
Tricep Extension (Barbell)
2 Sets
8-12 Reps
@10
3
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
4
Rear Delt Fly (Dumbbell)
2 Sets
10-15 Reps
@10
Day 3
1
Squat (Barbell)
2 Sets
5-8 Reps
@8
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
3A
Sissy Squat
2 Sets
10-20 Reps
@10
3B
Lying Leg Curl
2 Sets
8-12 Reps
@10
4A
Neck Curl
2 Sets
15-20 Reps
@9
4B
Sit Up
2 Sets
AMRAP
@10
Day 4
1A
Seated Overhead Press (Dumbbell)
2 Sets
6-10 Reps
@9
1B
Pull-Up (Bodyweight)
2 Sets
3-10 Reps
@10
2A
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@9
2B
Chest Supported Row (Machine)
2 Sets
8-12 Reps
3A
Ring Push Up
2 Sets
AMRAP
@10
3B
Pullover (Dumbbell)
2 Sets
10-15 Reps
@10
4
Chest Fly (Dumbbell)
2 Sets
10-15 Reps
@10
Day 5
1A
Hammer Curl
2 Sets
8-12 Reps
@10
1B
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
2A
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@10
2B
Katana Extension
2 Sets
8-12 Reps
@10
3
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
4
Face Pull
2 Sets
10-15 Reps
@10
Day 6
1
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
2
Front Squat (Barbell)
2 Sets
5-8 Reps
@8
3A
Lying Leg Curl
2 Sets
8-12 Reps
@10
3B
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@10
4A
Neck Extension
2 Sets
15-20 Reps
@9
4B
Leg Raise (Captain's Chair)
2 Sets
AMRAP
@10
Day 1
1A
Bench Press (Dumbbell)
2 Sets
5-8 Reps
@9
1B
Pull-Up (Bodyweight)
3 Sets
3-10 Reps
@10
2A
Overhead Press (Barbell)
2 Sets
6-10 Reps
@8
2B
Dumbbell Row
2 Sets
8-12 Reps
@10
3A
Ring Push Up
2 Sets
AMRAP
@10
3B
Wide Grip Pull-Up
2 Sets
3-10 Reps
@10
4
Chest Fly (Dumbbell)
2 Sets
10-15 Reps
@10
Day 2
1A
Hammer Curl
2 Sets
8-15 Reps
@10
1B
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
2A
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@10
2B
Tricep Extension (Barbell)
2 Sets
8-12 Reps
@10
3
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
4
Rear Delt Fly (Dumbbell)
2 Sets
10-15 Reps
@10
Day 3
1
Squat (Barbell)
2 Sets
5-8 Reps
@8
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
3A
Sissy Squat
2 Sets
10-20 Reps
@10
3B
Lying Leg Curl
2 Sets
8-12 Reps
@10
4A
Neck Curl
2 Sets
15-20 Reps
@9
4B
Sit Up
2 Sets
AMRAP
@10
Day 4
1A
Seated Overhead Press (Dumbbell)
2 Sets
6-10 Reps
@9
1B
Pull-Up (Bodyweight)
2 Sets
3-10 Reps
@10
2A
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@9
2B
Chest Supported Row (Machine)
2 Sets
8-12 Reps
3A
Ring Push Up
2 Sets
AMRAP
@10
3B
Pullover (Dumbbell)
2 Sets
10-15 Reps
@10
4
Chest Fly (Dumbbell)
2 Sets
10-15 Reps
@10
Day 5
1A
Hammer Curl
2 Sets
8-12 Reps
@10
1B
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
2A
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@10
2B
Katana Extension
2 Sets
8-12 Reps
@10
3
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
4
Face Pull
2 Sets
10-15 Reps
@10
Day 6
1
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
2
Front Squat (Barbell)
2 Sets
5-8 Reps
@8
3A
Lying Leg Curl
2 Sets
8-12 Reps
@10
3B
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@10
4A
Neck Extension
2 Sets
15-20 Reps
@9
4B
Leg Raise (Captain's Chair)
2 Sets
AMRAP
@10
Day 1
1A
Bench Press (Dumbbell)
2 Sets
5-8 Reps
@9
1B
Pull-Up (Bodyweight)
3 Sets
3-10 Reps
@10
2A
Overhead Press (Barbell)
2 Sets
6-10 Reps
@8
2B
Dumbbell Row
2 Sets
8-12 Reps
@10
3A
Ring Push Up
2 Sets
AMRAP
@10
3B
Wide Grip Pull-Up
2 Sets
3-10 Reps
@10
4
Chest Fly (Dumbbell)
2 Sets
10-15 Reps
@10
Day 2
1A
Hammer Curl
2 Sets
8-15 Reps
@10
1B
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
2A
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@10
2B
Tricep Extension (Barbell)
2 Sets
8-12 Reps
@10
3
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
4
Rear Delt Fly (Dumbbell)
2 Sets
10-15 Reps
@10
Day 3
1
Squat (Barbell)
2 Sets
5-8 Reps
@8
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
3A
Sissy Squat
2 Sets
10-20 Reps
@10
3B
Lying Leg Curl
2 Sets
8-12 Reps
@10
4A
Neck Curl
2 Sets
15-20 Reps
@9
4B
Sit Up
2 Sets
AMRAP
@10
Day 4
1A
Seated Overhead Press (Dumbbell)
2 Sets
6-10 Reps
@9
1B
Pull-Up (Bodyweight)
2 Sets
3-10 Reps
@10
2A
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@9
2B
Chest Supported Row (Machine)
2 Sets
8-12 Reps
3A
Ring Push Up
2 Sets
AMRAP
@10
3B
Pullover (Dumbbell)
2 Sets
10-15 Reps
@10
4
Chest Fly (Dumbbell)
2 Sets
10-15 Reps
@10
Day 5
1A
Hammer Curl
2 Sets
8-12 Reps
@10
1B
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
2A
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@10
2B
Katana Extension
2 Sets
8-12 Reps
@10
3
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
4
Face Pull
2 Sets
10-15 Reps
@10
Day 6
1
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
2
Front Squat (Barbell)
2 Sets
5-8 Reps
@8
3A
Lying Leg Curl
2 Sets
8-12 Reps
@10
3B
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@10
4A
Neck Extension
2 Sets
15-20 Reps
@9
4B
Leg Raise (Captain's Chair)
2 Sets
AMRAP
@10