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PHUL Full Body
by Naruto
20 athletes joined
Program Description
Full body variant of the PHUL program. Combines halves of strength and hypertrophy days of opposing muscle groups from the original program into single day workouts for less fatigue (might not work for everyone). Original: Day 1: Upper Strength Day 2: Lower Strength Day 3: Upper Hypertrophy Day 4: Lower Hypertrophy Full Body: Day 1: Half of Upper Strength + Half of Lower Hypertrophy Day 2: Half of Lower Strength + Half of Upper Hypertrophy Day 3: Remaining Half of Lower Hypertrophy + Remaining Half of Upper Strength Day 4: Remaining Half of Upper Hypertrophy + Remaining Half of Upper Lower
Program Overview
Level
Novice, Intermediate, Beginner
Goal
Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jan 05, 2024 06:37
Last Edited
Jun 18, 2024 08:56
down_app
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
3
Leg Press
4 Sets
10-15 Reps
@9
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
5
Deadlift (Barbell)
3 Sets
3-5 Reps
@9
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
Day 3
1
Lat Pulldown
3 Sets
6-10 Reps
@9
2
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
@9
3
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
@9
4
Leg Extension
3 Sets
10-15 Reps
@9
5
Skull Crusher
3 Sets
6-10 Reps
@9
6
Front Squat (Barbell)
3 Sets
8-12 Reps
@9
Day 4
1
Leg Curl
3 Sets
6-10 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
3
Standing Calf Raise
4 Sets
6-10 Reps
@9
4
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
@9
5
Seated Row (Cable)
3 Sets
8-12 Reps
@9
6
One Arm Bent Over Row
3 Sets
8-12 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1-5 Reps
6-15 Reps
15-20 Reps
@9
@9
@9
2
Leg Curl
1 Set
1 Set
1 Set
1-5 Reps
6-15 Reps
15-20 Reps
@9
@9
@9
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1-5 Reps
6-15 Reps
15-20 Reps
@9
@9
@9
4
Seated Calf Raise
1 Set
1 Set
1 Set
1-5 Reps
6-15 Reps
15-20 Reps
@9
@9
@9
5
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1-5 Reps
6-15 Reps
15-20 Reps
@9
@9
@9
6
Standing Calf Raise
1 Set
1 Set
1 Set
1-5 Reps
6-15 Reps
15-20 Reps
@9
@9
@9
7
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
1-5 Reps
6-15 Reps
15-20 Reps
@9
@9
@9
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@9
2
Leg Curl
3 Sets
10-15 Reps
@9
3
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@9
4
Seated Calf Raise
3 Sets
8-12 Reps
@9
5
Overhead Press (Barbell)
3 Sets
5-8 Reps
@9
6
Standing Calf Raise
3 Sets
8-12 Reps
@9
7
Bent Over Row (Dumbbell)
3 Sets
3-5 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
3
Leg Press
4 Sets
10-15 Reps
@9
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
5
Deadlift (Barbell)
3 Sets
3-5 Reps
@9
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
Day 3
1
Lat Pulldown
3 Sets
6-10 Reps
@9
2
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
@9
3
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
@9
4
Leg Extension
3 Sets
10-15 Reps
@9
5
Skull Crusher
3 Sets
6-10 Reps
@9
6
Front Squat (Barbell)
3 Sets
8-12 Reps
@9
Day 4
1
Leg Curl
3 Sets
6-10 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
3
Standing Calf Raise
4 Sets
6-10 Reps
@9
4
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
@9
5
Seated Row (Cable)
3 Sets
8-12 Reps
@9
6
One Arm Bent Over Row
3 Sets
8-12 Reps
@9
Day 5
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@9
2
Leg Curl
3 Sets
10-15 Reps
@9
3
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@9
4
Seated Calf Raise
3 Sets
8-12 Reps
@9
5
Overhead Press (Barbell)
3 Sets
5-8 Reps
@9
6
Standing Calf Raise
3 Sets
8-12 Reps
@9
7
Bent Over Row (Dumbbell)
3 Sets
3-5 Reps
@9
Day 6
1
Squat (Barbell)
3 Sets
3-5 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
3
Leg Press
4 Sets
10-15 Reps
@9
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
5
Deadlift (Barbell)
3 Sets
3-5 Reps
@9
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
Day 7
1
Lat Pulldown
3 Sets
6-10 Reps
@9
2
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
@9
3
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
@9
4
Leg Extension
3 Sets
10-15 Reps
@9
5
Skull Crusher
3 Sets
6-10 Reps
@9
6
Front Squat (Barbell)
3 Sets
8-12 Reps
@9
Day 8
1
Leg Curl
3 Sets
6-10 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
3
Standing Calf Raise
4 Sets
6-10 Reps
@9
4
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
@9
5
Seated Row (Cable)
3 Sets
8-12 Reps
@9
6
One Arm Bent Over Row
3 Sets
8-12 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@9
2
Leg Curl
3 Sets
10-15 Reps
@9
3
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@9
4
Seated Calf Raise
3 Sets
8-12 Reps
@9
5
Overhead Press (Barbell)
3 Sets
5-8 Reps
@9
6
Standing Calf Raise
3 Sets
8-12 Reps
@9
7
Bent Over Row (Dumbbell)
3 Sets
3-5 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
3
Leg Press
4 Sets
10-15 Reps
@9
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
5
Deadlift (Barbell)
3 Sets
3-5 Reps
@9
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
Day 3
1
Lat Pulldown
3 Sets
6-10 Reps
@9
2
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
@9
3
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
@9
4
Leg Extension
3 Sets
10-15 Reps
@9
5
Skull Crusher
3 Sets
6-10 Reps
@9
6
Front Squat (Barbell)
3 Sets
8-12 Reps
@9
Day 4
1
Leg Curl
3 Sets
6-10 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
3
Standing Calf Raise
4 Sets
6-10 Reps
@9
4
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
@9
5
Seated Row (Cable)
3 Sets
8-12 Reps
@9
6
One Arm Bent Over Row
3 Sets
8-12 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@9
2
Leg Curl
3 Sets
10-15 Reps
@9
3
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@9
4
Seated Calf Raise
3 Sets
8-12 Reps
@9
5
Overhead Press (Barbell)
3 Sets
5-8 Reps
@9
6
Standing Calf Raise
3 Sets
8-12 Reps
@9
7
Bent Over Row (Dumbbell)
3 Sets
3-5 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
3
Leg Press
4 Sets
10-15 Reps
@9
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
5
Deadlift (Barbell)
3 Sets
3-5 Reps
@9
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
Day 3
1
Lat Pulldown
3 Sets
6-10 Reps
@9
2
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
@9
3
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
@9
4
Leg Extension
3 Sets
10-15 Reps
@9
5
Skull Crusher
3 Sets
6-10 Reps
@9
6
Front Squat (Barbell)
3 Sets
8-12 Reps
@9
Day 4
1
Leg Curl
3 Sets
6-10 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
3
Standing Calf Raise
4 Sets
6-10 Reps
@9
4
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
@9
5
Seated Row (Cable)
3 Sets
8-12 Reps
@9
6
One Arm Bent Over Row
3 Sets
8-12 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@9
2
Leg Curl
3 Sets
10-15 Reps
@9
3
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@9
4
Seated Calf Raise
3 Sets
8-12 Reps
@9
5
Overhead Press (Barbell)
3 Sets
5-8 Reps
@9
6
Standing Calf Raise
3 Sets
8-12 Reps
@9
7
Bent Over Row (Dumbbell)
3 Sets
3-5 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
3
Leg Press
4 Sets
10-15 Reps
@9
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
5
Deadlift (Barbell)
3 Sets
3-5 Reps
@9
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
Day 3
1
Lat Pulldown
3 Sets
6-10 Reps
@9
2
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
@9
3
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
@9
4
Leg Extension
3 Sets
10-15 Reps
@9
5
Skull Crusher
3 Sets
6-10 Reps
@9
6
Front Squat (Barbell)
3 Sets
8-12 Reps
@9
Day 4
1
Leg Curl
3 Sets
6-10 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
3
Standing Calf Raise
4 Sets
6-10 Reps
@9
4
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
@9
5
Seated Row (Cable)
3 Sets
8-12 Reps
@9
6
One Arm Bent Over Row
3 Sets
8-12 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@9
2
Leg Curl
3 Sets
10-15 Reps
@9
3
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@9
4
Seated Calf Raise
3 Sets
8-12 Reps
@9
5
Overhead Press (Barbell)
3 Sets
5-8 Reps
@9
6
Standing Calf Raise
3 Sets
8-12 Reps
@9
7
Bent Over Row (Dumbbell)
3 Sets
3-5 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
3
Leg Press
4 Sets
10-15 Reps
@9
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
5
Deadlift (Barbell)
3 Sets
3-5 Reps
@9
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
Day 3
1
Lat Pulldown
3 Sets
6-10 Reps
@9
2
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
@9
3
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
@9
4
Leg Extension
3 Sets
10-15 Reps
@9
5
Skull Crusher
3 Sets
6-10 Reps
@9
6
Front Squat (Barbell)
3 Sets
8-12 Reps
@9
Day 4
1
Leg Curl
3 Sets
6-10 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
3
Standing Calf Raise
4 Sets
6-10 Reps
@9
4
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
@9
5
Seated Row (Cable)
3 Sets
8-12 Reps
@9
6
One Arm Bent Over Row
3 Sets
8-12 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@9
2
Leg Curl
3 Sets
10-15 Reps
@9
3
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@9
4
Seated Calf Raise
3 Sets
8-12 Reps
@9
5
Overhead Press (Barbell)
3 Sets
5-8 Reps
@9
6
Standing Calf Raise
3 Sets
8-12 Reps
@9
7
Bent Over Row (Dumbbell)
3 Sets
3-5 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
3
Leg Press
4 Sets
10-15 Reps
@9
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
5
Deadlift (Barbell)
3 Sets
3-5 Reps
@9
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
Day 3
1
Lat Pulldown
3 Sets
6-10 Reps
@9
2
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
@9
3
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
@9
4
Leg Extension
3 Sets
10-15 Reps
@9
5
Skull Crusher
3 Sets
6-10 Reps
@9
6
Front Squat (Barbell)
3 Sets
8-12 Reps
@9
Day 4
1
Leg Curl
3 Sets
6-10 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
3
Standing Calf Raise
4 Sets
6-10 Reps
@9
4
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
@9
5
Seated Row (Cable)
3 Sets
8-12 Reps
@9
6
One Arm Bent Over Row
3 Sets
8-12 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@9
2
Leg Curl
3 Sets
10-15 Reps
@9
3
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@9
4
Seated Calf Raise
3 Sets
8-12 Reps
@9
5
Overhead Press (Barbell)
3 Sets
5-8 Reps
@9
6
Standing Calf Raise
3 Sets
8-12 Reps
@9
7
Bent Over Row (Dumbbell)
3 Sets
3-5 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
3
Leg Press
4 Sets
10-15 Reps
@9
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
5
Deadlift (Barbell)
3 Sets
3-5 Reps
@9
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
Day 3
1
Lat Pulldown
3 Sets
6-10 Reps
@9
2
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
@9
3
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
@9
4
Leg Extension
3 Sets
10-15 Reps
@9
5
Skull Crusher
3 Sets
6-10 Reps
@9
6
Front Squat (Barbell)
3 Sets
8-12 Reps
@9
Day 4
1
Leg Curl
3 Sets
6-10 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
3
Standing Calf Raise
4 Sets
6-10 Reps
@9
4
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
@9
5
Seated Row (Cable)
3 Sets
8-12 Reps
@9
6
One Arm Bent Over Row
3 Sets
8-12 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@9
2
Leg Curl
3 Sets
10-15 Reps
@9
3
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@9
4
Seated Calf Raise
3 Sets
8-12 Reps
@9
5
Overhead Press (Barbell)
3 Sets
5-8 Reps
@9
6
Standing Calf Raise
3 Sets
8-12 Reps
@9
7
Bent Over Row (Dumbbell)
3 Sets
3-5 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
3
Leg Press
4 Sets
10-15 Reps
@9
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
5
Deadlift (Barbell)
3 Sets
3-5 Reps
@9
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
Day 3
1
Lat Pulldown
3 Sets
6-10 Reps
@9
2
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
@9
3
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
@9
4
Leg Extension
3 Sets
10-15 Reps
@9
5
Skull Crusher
3 Sets
6-10 Reps
@9
6
Front Squat (Barbell)
3 Sets
8-12 Reps
@9
Day 4
1
Leg Curl
3 Sets
6-10 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
3
Standing Calf Raise
4 Sets
6-10 Reps
@9
4
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
@9
5
Seated Row (Cable)
3 Sets
8-12 Reps
@9
6
One Arm Bent Over Row
3 Sets
8-12 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@9
2
Leg Curl
3 Sets
10-15 Reps
@9
3
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@9
4
Seated Calf Raise
3 Sets
8-12 Reps
@9
5
Overhead Press (Barbell)
3 Sets
5-8 Reps
@9
6
Standing Calf Raise
3 Sets
8-12 Reps
@9
7
Bent Over Row (Dumbbell)
3 Sets
3-5 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
3
Leg Press
4 Sets
10-15 Reps
@9
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
5
Deadlift (Barbell)
3 Sets
3-5 Reps
@9
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
Day 3
1
Lat Pulldown
3 Sets
6-10 Reps
@9
2
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
@9
3
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
@9
4
Leg Extension
3 Sets
10-15 Reps
@9
5
Skull Crusher
3 Sets
6-10 Reps
@9
6
Front Squat (Barbell)
3 Sets
8-12 Reps
@9
Day 4
1
Leg Curl
3 Sets
6-10 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
3
Standing Calf Raise
4 Sets
6-10 Reps
@9
4
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
@9
5
Seated Row (Cable)
3 Sets
8-12 Reps
@9
6
One Arm Bent Over Row
3 Sets
8-12 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@9
2
Leg Curl
3 Sets
10-15 Reps
@9
3
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@9
4
Seated Calf Raise
3 Sets
8-12 Reps
@9
5
Overhead Press (Barbell)
3 Sets
5-8 Reps
@9
6
Standing Calf Raise
3 Sets
8-12 Reps
@9
7
Bent Over Row (Dumbbell)
3 Sets
3-5 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
3
Leg Press
4 Sets
10-15 Reps
@9
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
5
Deadlift (Barbell)
3 Sets
3-5 Reps
@9
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
Day 3
1
Lat Pulldown
3 Sets
6-10 Reps
@9
2
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
@9
3
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
@9
4
Leg Extension
3 Sets
10-15 Reps
@9
5
Skull Crusher
3 Sets
6-10 Reps
@9
6
Front Squat (Barbell)
3 Sets
8-12 Reps
@9
Day 4
1
Leg Curl
3 Sets
6-10 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
3
Standing Calf Raise
4 Sets
6-10 Reps
@9
4
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
@9
5
Seated Row (Cable)
3 Sets
8-12 Reps
@9
6
One Arm Bent Over Row
3 Sets
8-12 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@9
2
Leg Curl
3 Sets
10-15 Reps
@9
3
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@9
4
Seated Calf Raise
3 Sets
8-12 Reps
@9
5
Overhead Press (Barbell)
3 Sets
5-8 Reps
@9
6
Standing Calf Raise
3 Sets
8-12 Reps
@9
7
Bent Over Row (Dumbbell)
3 Sets
3-5 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
3
Leg Press
4 Sets
10-15 Reps
@9
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
5
Deadlift (Barbell)
3 Sets
3-5 Reps
@9
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
Day 3
1
Lat Pulldown
3 Sets
6-10 Reps
@9
2
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
@9
3
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
@9
4
Leg Extension
3 Sets
10-15 Reps
@9
5
Skull Crusher
3 Sets
6-10 Reps
@9
6
Front Squat (Barbell)
3 Sets
8-12 Reps
@9
Day 4
1
Leg Curl
3 Sets
6-10 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
3
Standing Calf Raise
4 Sets
6-10 Reps
@9
4
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
@9
5
Seated Row (Cable)
3 Sets
8-12 Reps
@9
6
One Arm Bent Over Row
3 Sets
8-12 Reps
@9
Day 5
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@9
2
Leg Curl
3 Sets
10-15 Reps
@9
3
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@9
4
Seated Calf Raise
3 Sets
8-12 Reps
@9
5
Overhead Press (Barbell)
3 Sets
5-8 Reps
@9
6
Standing Calf Raise
3 Sets
8-12 Reps
@9
7
Bent Over Row (Dumbbell)
3 Sets
3-5 Reps
@9
Day 6
1
Squat (Barbell)
3 Sets
3-5 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
3
Leg Press
4 Sets
10-15 Reps
@9
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
5
Deadlift (Barbell)
3 Sets
3-5 Reps
@9
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
Day 7
1
Lat Pulldown
3 Sets
6-10 Reps
@9
2
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
@9
3
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
@9
4
Leg Extension
3 Sets
10-15 Reps
@9
5
Skull Crusher
3 Sets
6-10 Reps
@9
6
Front Squat (Barbell)
3 Sets
8-12 Reps
@9
Day 8
1
Leg Curl
3 Sets
6-10 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
3
Standing Calf Raise
4 Sets
6-10 Reps
@9
4
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
@9
5
Seated Row (Cable)
3 Sets
8-12 Reps
@9
6
One Arm Bent Over Row
3 Sets
8-12 Reps
@9