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PHUL 12 Week Program!
by Luke N.
7 athletes joined
Program Description
The Purpose of this program is to build size and strength at the same time. This 4 day split includes an upper body strength day and a lower body strength day. These will mainly include the compound movements with a couple of isolation movements as well. It then also includes a upper and a lower hypertrophy day. This will mean higher reps with less weight.
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
80 minutes
Created
Mar 12, 2024 11:53
Last Edited
Jun 18, 2024 03:55
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
8-10 Reps
3-5 Reps
@7.5
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8.5-9.5
3
Bent Over Row (Barbell)
1 Set
3 Sets
6-8 Reps
3-5 Reps
@8
@9
4
Lat Pulldown (Neutral Grip)
3 Sets
6-10 Reps
@8.5
5
Overhead Press (Barbell)
1 Set
3 Sets
6-8 Reps
4-6 Reps
@8-9
@9-10
6
Bicep Curl (Barbell)
2 Sets
6-10 Reps
@7.5-8.5
7
Tricep Rope Push Down (Cable)
2 Sets
6-10 Reps
@7.5-8.5
Day 2
1
Squat (Barbell)
1 Set
3 Sets
4-8 Reps
3-5 Reps
@8
@9.5
2
Lunge (Barbell)
1 Set
3 Sets
4-8 Reps
3-5 Reps
@8
@9.5
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@9
4
Leg Curl
3 Sets
6-10 Reps
@9
5
Standing Calf Raise
4 Sets
10-12 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2
Chest Fly (Cable)
3 Sets
8-12 Reps
@9
3
Seated Row (Cable)
3 Sets
8-12 Reps
@9
4
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
7
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
Day 4
1
Box Squat (Barbell)
3 Sets
8-12 Reps
@9
2
Lunge (Barbell)
3 Sets
8-12 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@9
4
Leg Curl
3 Sets
10-15 Reps
@9
5
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@9
6
Standing Calf Raise
3 Sets
10-12 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
8-10 Reps
3-5 Reps
@7.5
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8.5-9.5
3
Bent Over Row (Barbell)
1 Set
3 Sets
6-8 Reps
3-5 Reps
@8
@9
4
Lat Pulldown (Neutral Grip)
3 Sets
6-10 Reps
@8.5
5
Overhead Press (Barbell)
1 Set
3 Sets
6-8 Reps
4-6 Reps
@8-9
@9-10
6
Bicep Curl (Barbell)
2 Sets
6-10 Reps
@7.5-8.5
7
Tricep Rope Push Down (Cable)
2 Sets
6-10 Reps
@7.5-8.5
Day 2
1
Squat (Barbell)
1 Set
3 Sets
4-8 Reps
3-5 Reps
@8
@9.5
2
Lunge (Barbell)
1 Set
3 Sets
4-8 Reps
3-5 Reps
@8
@9.5
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@9
4
Leg Curl
3 Sets
6-10 Reps
@9
5
Standing Calf Raise
4 Sets
10-12 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2
Chest Fly (Cable)
3 Sets
8-12 Reps
@9
3
Seated Row (Cable)
3 Sets
8-12 Reps
@9
4
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
7
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
Day 4
1
Box Squat (Barbell)
3 Sets
8-12 Reps
@9
2
Lunge (Barbell)
3 Sets
8-12 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@9
4
Leg Curl
3 Sets
10-15 Reps
@9
5
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@9
6
Standing Calf Raise
3 Sets
10-12 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
8-10 Reps
3-5 Reps
@7.5
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8.5-9.5
3
Bent Over Row (Barbell)
1 Set
3 Sets
6-8 Reps
3-5 Reps
@8
@9
4
Lat Pulldown (Neutral Grip)
3 Sets
6-10 Reps
@8.5
5
Overhead Press (Barbell)
1 Set
3 Sets
6-8 Reps
4-6 Reps
@8-9
@9-10
6
Bicep Curl (Barbell)
2 Sets
6-10 Reps
@7.5-8.5
7
Tricep Rope Push Down (Cable)
2 Sets
6-10 Reps
@7.5-8.5
Day 2
1
Squat (Barbell)
1 Set
3 Sets
4-8 Reps
3-5 Reps
@8
@9.5
2
Lunge (Barbell)
1 Set
3 Sets
4-8 Reps
3-5 Reps
@8
@9.5
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@9
4
Leg Curl
3 Sets
6-10 Reps
@9
5
Standing Calf Raise
4 Sets
10-12 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2
Chest Fly (Cable)
3 Sets
8-12 Reps
@9
3
Seated Row (Cable)
3 Sets
8-12 Reps
@9
4
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
7
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
Day 4
1
Box Squat (Barbell)
3 Sets
8-12 Reps
@9
2
Lunge (Barbell)
3 Sets
8-12 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@9
4
Leg Curl
3 Sets
10-15 Reps
@9
5
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@9
6
Standing Calf Raise
3 Sets
10-12 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
8-10 Reps
3-5 Reps
@7.5
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8.5-9.5
3
Bent Over Row (Barbell)
1 Set
3 Sets
6-8 Reps
3-5 Reps
@8
@9
4
Lat Pulldown (Neutral Grip)
3 Sets
6-10 Reps
@8.5
5
Overhead Press (Barbell)
1 Set
3 Sets
6-8 Reps
4-6 Reps
@8-9
@9-10
6
Bicep Curl (Barbell)
2 Sets
6-10 Reps
@7.5-8.5
7
Tricep Rope Push Down (Cable)
2 Sets
6-10 Reps
@7.5-8.5
Day 2
1
Squat (Barbell)
1 Set
3 Sets
4-8 Reps
3-5 Reps
@8
@9.5
2
Lunge (Barbell)
1 Set
3 Sets
4-8 Reps
3-5 Reps
@8
@9.5
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@9
4
Leg Curl
3 Sets
6-10 Reps
@9
5
Standing Calf Raise
4 Sets
10-12 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2
Chest Fly (Cable)
3 Sets
8-12 Reps
@9
3
Seated Row (Cable)
3 Sets
8-12 Reps
@9
4
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
7
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
Day 4
1
Box Squat (Barbell)
3 Sets
8-12 Reps
@9
2
Lunge (Barbell)
3 Sets
8-12 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@9
4
Leg Curl
3 Sets
10-15 Reps
@9
5
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@9
6
Standing Calf Raise
3 Sets
10-12 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
8-10 Reps
3-5 Reps
@7.5
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8.5-9.5
3
Bent Over Row (Barbell)
1 Set
3 Sets
6-8 Reps
3-5 Reps
@8
@9
4
Lat Pulldown (Neutral Grip)
3 Sets
6-10 Reps
@8.5
5
Overhead Press (Barbell)
1 Set
3 Sets
6-8 Reps
4-6 Reps
@8-9
@9-10
6
Bicep Curl (Barbell)
2 Sets
6-10 Reps
@7.5-8.5
7
Tricep Rope Push Down (Cable)
2 Sets
6-10 Reps
@7.5-8.5
Day 2
1
Squat (Barbell)
1 Set
3 Sets
4-8 Reps
3-5 Reps
@8
@9.5
2
Lunge (Barbell)
1 Set
3 Sets
4-8 Reps
3-5 Reps
@8
@9.5
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@9
4
Leg Curl
3 Sets
6-10 Reps
@9
5
Standing Calf Raise
4 Sets
10-12 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2
Chest Fly (Cable)
3 Sets
8-12 Reps
@9
3
Seated Row (Cable)
3 Sets
8-12 Reps
@9
4
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
7
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
Day 4
1
Box Squat (Barbell)
3 Sets
8-12 Reps
@9
2
Lunge (Barbell)
3 Sets
8-12 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@9
4
Leg Curl
3 Sets
10-15 Reps
@9
5
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@9
6
Standing Calf Raise
3 Sets
10-12 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
8-10 Reps
3-5 Reps
@7.5
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8.5-9.5
3
Bent Over Row (Barbell)
1 Set
3 Sets
6-8 Reps
3-5 Reps
@8
@9
4
Lat Pulldown (Neutral Grip)
3 Sets
6-10 Reps
@8.5
5
Overhead Press (Barbell)
1 Set
3 Sets
6-8 Reps
4-6 Reps
@8-9
@9-10
6
Bicep Curl (Barbell)
2 Sets
6-10 Reps
@7.5-8.5
7
Tricep Rope Push Down (Cable)
2 Sets
6-10 Reps
@7.5-8.5
Day 2
1
Squat (Barbell)
1 Set
3 Sets
4-8 Reps
3-5 Reps
@8
@9.5
2
Lunge (Barbell)
1 Set
3 Sets
4-8 Reps
3-5 Reps
@8
@9.5
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@9
4
Leg Curl
3 Sets
6-10 Reps
@9
5
Standing Calf Raise
4 Sets
10-12 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2
Chest Fly (Cable)
3 Sets
8-12 Reps
@9
3
Seated Row (Cable)
3 Sets
8-12 Reps
@9
4
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
7
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
Day 4
1
Box Squat (Barbell)
3 Sets
8-12 Reps
@9
2
Lunge (Barbell)
3 Sets
8-12 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@9
4
Leg Curl
3 Sets
10-15 Reps
@9
5
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@9
6
Standing Calf Raise
3 Sets
10-12 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
8-10 Reps
3-5 Reps
@7.5
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8.5-9.5
3
Bent Over Row (Barbell)
1 Set
3 Sets
6-8 Reps
3-5 Reps
@8
@9
4
Lat Pulldown (Neutral Grip)
3 Sets
6-10 Reps
@8.5
5
Overhead Press (Barbell)
1 Set
3 Sets
6-8 Reps
4-6 Reps
@8-9
@9-10
6
Bicep Curl (Barbell)
2 Sets
6-10 Reps
@7.5-8.5
7
Tricep Rope Push Down (Cable)
2 Sets
6-10 Reps
@7.5-8.5
Day 2
1
Squat (Barbell)
1 Set
3 Sets
4-8 Reps
3-5 Reps
@8
@9.5
2
Lunge (Barbell)
1 Set
3 Sets
4-8 Reps
3-5 Reps
@8
@9.5
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@9
4
Leg Curl
3 Sets
6-10 Reps
@9
5
Standing Calf Raise
4 Sets
10-12 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2
Chest Fly (Cable)
3 Sets
8-12 Reps
@9
3
Seated Row (Cable)
3 Sets
8-12 Reps
@9
4
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
7
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
Day 4
1
Box Squat (Barbell)
3 Sets
8-12 Reps
@9
2
Lunge (Barbell)
3 Sets
8-12 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@9
4
Leg Curl
3 Sets
10-15 Reps
@9
5
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@9
6
Standing Calf Raise
3 Sets
10-12 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
8-10 Reps
3-5 Reps
@7.5
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8.5-9.5
3
Bent Over Row (Barbell)
1 Set
3 Sets
6-8 Reps
3-5 Reps
@8
@9
4
Lat Pulldown (Neutral Grip)
3 Sets
6-10 Reps
@8.5
5
Overhead Press (Barbell)
1 Set
3 Sets
6-8 Reps
4-6 Reps
@8-9
@9-10
6
Bicep Curl (Barbell)
2 Sets
6-10 Reps
@7.5-8.5
7
Tricep Rope Push Down (Cable)
2 Sets
6-10 Reps
@7.5-8.5
Day 2
1
Squat (Barbell)
1 Set
3 Sets
4-8 Reps
3-5 Reps
@8
@9.5
2
Lunge (Barbell)
1 Set
3 Sets
4-8 Reps
3-5 Reps
@8
@9.5
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@9
4
Leg Curl
3 Sets
6-10 Reps
@9
5
Standing Calf Raise
4 Sets
10-12 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2
Chest Fly (Cable)
3 Sets
8-12 Reps
@9
3
Seated Row (Cable)
3 Sets
8-12 Reps
@9
4
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
7
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
Day 4
1
Box Squat (Barbell)
3 Sets
8-12 Reps
@9
2
Lunge (Barbell)
3 Sets
8-12 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@9
4
Leg Curl
3 Sets
10-15 Reps
@9
5
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@9
6
Standing Calf Raise
3 Sets
10-12 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
8-10 Reps
3-5 Reps
@7.5
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8.5-9.5
3
Bent Over Row (Barbell)
1 Set
3 Sets
6-8 Reps
3-5 Reps
@8
@9
4
Lat Pulldown (Neutral Grip)
3 Sets
6-10 Reps
@8.5
5
Overhead Press (Barbell)
1 Set
3 Sets
6-8 Reps
4-6 Reps
@8-9
@9-10
6
Bicep Curl (Barbell)
2 Sets
6-10 Reps
@7.5-8.5
7
Tricep Rope Push Down (Cable)
2 Sets
6-10 Reps
@7.5-8.5
Day 2
1
Squat (Barbell)
1 Set
3 Sets
4-8 Reps
3-5 Reps
@8
@9.5
2
Lunge (Barbell)
1 Set
3 Sets
4-8 Reps
3-5 Reps
@8
@9.5
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@9
4
Leg Curl
3 Sets
6-10 Reps
@9
5
Standing Calf Raise
4 Sets
10-12 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2
Chest Fly (Cable)
3 Sets
8-12 Reps
@9
3
Seated Row (Cable)
3 Sets
8-12 Reps
@9
4
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
7
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
Day 4
1
Box Squat (Barbell)
3 Sets
8-12 Reps
@9
2
Lunge (Barbell)
3 Sets
8-12 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@9
4
Leg Curl
3 Sets
10-15 Reps
@9
5
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@9
6
Standing Calf Raise
3 Sets
10-12 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
8-10 Reps
3-5 Reps
@7.5
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8.5-9.5
3
Bent Over Row (Barbell)
1 Set
3 Sets
6-8 Reps
3-5 Reps
@8
@9
4
Lat Pulldown (Neutral Grip)
3 Sets
6-10 Reps
@8.5
5
Overhead Press (Barbell)
1 Set
3 Sets
6-8 Reps
4-6 Reps
@8-9
@9-10
6
Bicep Curl (Barbell)
2 Sets
6-10 Reps
@7.5-8.5
7
Tricep Rope Push Down (Cable)
2 Sets
6-10 Reps
@7.5-8.5
Day 2
1
Squat (Barbell)
1 Set
3 Sets
4-8 Reps
3-5 Reps
@8
@9.5
2
Lunge (Barbell)
1 Set
3 Sets
4-8 Reps
3-5 Reps
@8
@9.5
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@9
4
Leg Curl
3 Sets
6-10 Reps
@9
5
Standing Calf Raise
4 Sets
10-12 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2
Chest Fly (Cable)
3 Sets
8-12 Reps
@9
3
Seated Row (Cable)
3 Sets
8-12 Reps
@9
4
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
7
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
Day 4
1
Box Squat (Barbell)
3 Sets
8-12 Reps
@9
2
Lunge (Barbell)
3 Sets
8-12 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@9
4
Leg Curl
3 Sets
10-15 Reps
@9
5
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@9
6
Standing Calf Raise
3 Sets
10-12 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
8-10 Reps
3-5 Reps
@7.5
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8.5-9.5
3
Bent Over Row (Barbell)
1 Set
3 Sets
6-8 Reps
3-5 Reps
@8
@9
4
Lat Pulldown (Neutral Grip)
3 Sets
6-10 Reps
@8.5
5
Overhead Press (Barbell)
1 Set
3 Sets
6-8 Reps
4-6 Reps
@8-9
@9-10
6
Bicep Curl (Barbell)
2 Sets
6-10 Reps
@7.5-8.5
7
Tricep Rope Push Down (Cable)
2 Sets
6-10 Reps
@7.5-8.5
Day 2
1
Squat (Barbell)
1 Set
3 Sets
4-8 Reps
3-5 Reps
@8
@9.5
2
Lunge (Barbell)
1 Set
3 Sets
4-8 Reps
3-5 Reps
@8
@9.5
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@9
4
Leg Curl
3 Sets
6-10 Reps
@9
5
Standing Calf Raise
4 Sets
10-12 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2
Chest Fly (Cable)
3 Sets
8-12 Reps
@9
3
Seated Row (Cable)
3 Sets
8-12 Reps
@9
4
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
7
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
Day 4
1
Box Squat (Barbell)
3 Sets
8-12 Reps
@9
2
Lunge (Barbell)
3 Sets
8-12 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@9
4
Leg Curl
3 Sets
10-15 Reps
@9
5
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@9
6
Standing Calf Raise
3 Sets
10-12 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
8-10 Reps
3-5 Reps
@7.5
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8.5-9.5
3
Bent Over Row (Barbell)
1 Set
3 Sets
6-8 Reps
3-5 Reps
@8
@9
4
Lat Pulldown (Neutral Grip)
3 Sets
6-10 Reps
@8.5
5
Overhead Press (Barbell)
1 Set
3 Sets
6-8 Reps
4-6 Reps
@8-9
@9-10
6
Bicep Curl (Barbell)
2 Sets
6-10 Reps
@7.5-8.5
7
Tricep Rope Push Down (Cable)
2 Sets
6-10 Reps
@7.5-8.5
Day 2
1
Squat (Barbell)
1 Set
3 Sets
4-8 Reps
3-5 Reps
@8
@9.5
2
Lunge (Barbell)
1 Set
3 Sets
4-8 Reps
3-5 Reps
@8
@9.5
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@9
4
Leg Curl
3 Sets
6-10 Reps
@9
5
Standing Calf Raise
4 Sets
10-12 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2
Chest Fly (Cable)
3 Sets
8-12 Reps
@9
3
Seated Row (Cable)
3 Sets
8-12 Reps
@9
4
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
7
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
Day 4
1
Box Squat (Barbell)
3 Sets
8-12 Reps
@9
2
Lunge (Barbell)
3 Sets
8-12 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@9
4
Leg Curl
3 Sets
10-15 Reps
@9
5
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@9
6
Standing Calf Raise
3 Sets
10-12 Reps
@9