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Physique made of Marble.
by Braeden P.
Program Description
To craft the ultimate chiseled physique for the summer.
Program Overview
Level
Intermediate
Goal
Muscle & Sculpting, Bodybuilding, Powerbuilding, Powerlifting
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Mar 01, 2024 06:58
Last Edited
May 09, 2024 03:12
down_app
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-10 Reps
@9
@7
@7
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@9
@7
@7
3
Pec Deck (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@7
4
Chest Press (Machine)
1 Set
1 Set
6-8 Reps
8-12 Reps
@10
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@9
@7
@9
6
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-15 Reps
@9
@7
@9
Day 3
1
Pullover (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-15 Reps
@9
@7
@9
2
T-Bar Row
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@9
@7
@9
3
Lat Pulldown
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@9
@7
@10
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@9
@7
@9
5
Seated Row (Cable)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@10
@7
@10
Day 4
1
Skull Crusher
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7
@10
2
Bicep Curl (Machine)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
10-15 Reps
@9
@7
@9
3
Single Arm Overhead Tricep Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-15 Reps
@9
@7
@9
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@10
@7
@10
5
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@10
@7
@10
Day 5
1
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-15 Reps
@9
@7
@9
2
Hack Squat
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@9
@7
@9
3
Lying Leg Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-15 Reps
@9
@7
@9
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@9
@7
@10
5
Seated Calf Raise
2 Sets
1 Set
8-12 Reps
10-15 Reps
@10
@10
Day 2
1
Seated Calf Raise
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
15-20 Reps
@10
@7
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
@10
@7
@9
3
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
15-20 Reps
@9
@7
@9
4
Hack Squat
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@9
@7
@10
5
Hip Adductor (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
15-20 Reps
@9
@7
@9
Day 2
1
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
15-20 Reps
15-20 Reps
@10
@7
@10
@7
2
Squat (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
@10
@7
@10
3
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
15-20 Reps
@9
@7
@9
4
Hack Squat
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@10
@7
@10
5
Hip Adductor (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
15-20 Reps
@9
@7
@9
Day 3
1
Pullover (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-15 Reps
@9
@7
@9
2
T-Bar Row
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@9
@7
@9
3
Lat Pulldown
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@9
@7
@10
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@9
@7
@9
5
Seated Row (Cable)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@10
@7
@10
Day 5
1
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-15 Reps
@9
@7
@9
2
Hack Squat
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@10
@7
@10
3
Lying Leg Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-15 Reps
@9
@7
@10
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@9
@7
@9
@7
5
Seated Calf Raise
2 Sets
1 Set
8-12 Reps
10-15 Reps
@10
@10
Day 1
1
Shoulder Press (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@9
@7
@9
2
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-15 Reps
@9
@7
@9
3
Pec Deck (Machine)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@7
4
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@10
@7
@10
@7
5
Lateral Raise (Dumbbell)
1 Set
1 Set
2 Sets
6-8 Reps
6-8 Reps
8-12 Reps
@9
@7
@10
Day 4
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@9
@7
@10
@7
2
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@10
@7
@10
3
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@10
@7
@10
4
Hammer Curl
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@9
@7
@9
@7
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-10 Reps
8-10 Reps
@10
@7
@10
@7
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@10
@7
@10
3
Pec Deck (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-15 Reps
@9
@7
@7
4
Chest Press (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@10
@7
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@9
@7
@10
6
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-15 Reps
@9
@7
@9
Day 2
1
Seated Calf Raise
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
15-20 Reps
@10
@7
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@9
@7
@9
@7
3
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
15-20 Reps
@10
@7
@10
4
Hack Squat
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@9
@7
@10
5
Hip Adductor (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
15-20 Reps
@9
@7
@9
Day 3
1
Pullover (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-15 Reps
@9
@7
@9
2
T-Bar Row
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@9
@7
@9
3
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@10
@7
@10
@7
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@9
@7
@9
5
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
8-12 Reps
8-12 Reps
15-20 Reps
@10
@10
@7
@10
Day 4
1
Skull Crusher
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7
@10
2
Bicep Curl (Machine)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
8-12 Reps
8-12 Reps
@10
@7
@10
@7
3
Single Arm Overhead Tricep Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-15 Reps
@9
@7
@9
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@10
@7
@10
5
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@10
@7
@10
@7
Day 5
1
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-15 Reps
@9
@7
@9
2
Hack Squat
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@10
@7
@10
@7
3
Lying Leg Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-15 Reps
@9
@7
@9
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@10
@7
@10
@7
5
Seated Calf Raise
2 Sets
2 Sets
8-12 Reps
10-15 Reps
@10
@10
Day 3
1
Pullover (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-15 Reps
@9
@7
@9
2
T-Bar Row
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@9
@7
@9
3
Lat Pulldown
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@9
@7
@10
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@9
@7
@9
5
Seated Row (Cable)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@10
@7
@10
Day 1
1
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@10
@7
@10
@7
2
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-15 Reps
10-15 Reps
@10
@7
@10
@7
3
Pec Deck (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
@7
4
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@10
@7
@10
@7
5
Lateral Raise (Dumbbell)
1 Set
1 Set
2 Sets
6-8 Reps
6-8 Reps
8-12 Reps
@10
@7
@10
Day 2
1
Seated Calf Raise
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
15-20 Reps
@10
@7
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@10
@7
@10
@7
3
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
15-20 Reps
@9
@7
@10
4
Hack Squat
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@10
@7
@10
@7
5
Hip Adductor (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
15-20 Reps
@9
@7
@9
Day 4
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@10
@7
@10
@7
2
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@10
@7
@10
3
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@10
@7
@10
4
Hammer Curl
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@10
@7
@10
@7
Day 5
1
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-15 Reps
@9
@7
@9
2
Hack Squat
1 Set
1 Set
2 Sets
6-8 Reps
6-8 Reps
8-12 Reps
@10
@7
@10
3
Lying Leg Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-15 Reps
@9
@7
@9
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@10
@7
@10
@7
5
Seated Calf Raise
2 Sets
2 Sets
8-12 Reps
10-15 Reps
@10
@10
Day 2
1
Seated Calf Raise
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
15-20 Reps
@10
@7
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@9
@7
@9
@7
3
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
15-20 Reps
@10
@7
@10
4
Hack Squat
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@9
@7
@10
5
Hip Adductor (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
15-20 Reps
@9
@7
@9
Day 3
1
Pullover (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-15 Reps
@9
@7
@9
2
T-Bar Row
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@9
@7
@9
3
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@10
@7
@10
@7
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@9
@7
@9
5
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
8-12 Reps
8-12 Reps
15-20 Reps
@10
@10
@7
@10
Day 4
1
Skull Crusher
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7
@10
2
Bicep Curl (Machine)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
8-12 Reps
8-12 Reps
@10
@7
@10
@7
3
Single Arm Overhead Tricep Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-15 Reps
@9
@7
@9
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@10
@7
@10
5
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@10
@7
@10
@7
Day 5
1
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-15 Reps
@9
@7
@9
2
Hack Squat
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@10
@7
@10
@7
3
Lying Leg Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-15 Reps
@9
@7
@9
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@10
@7
@10
@7
5
Seated Calf Raise
2 Sets
2 Sets
8-12 Reps
10-15 Reps
@10
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-10 Reps
8-10 Reps
@10
@7
@10
@7
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@10
@7
@10
3
Pec Deck (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-15 Reps
@9
@7
@7
4
Chest Press (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@10
@7
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
2 Sets
6-8 Reps
6-8 Reps
8-12 Reps
@10
@7
@10
6
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-15 Reps
@9
@7
@9
Day 1
1
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@10
@7
@10
@7
2
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-15 Reps
10-15 Reps
@10
@7
@10
@7
3
Pec Deck (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
@7
4
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@10
@7
@10
@7
5
Lateral Raise (Dumbbell)
1 Set
1 Set
2 Sets
6-8 Reps
6-8 Reps
8-12 Reps
@10
@7
@10
Day 2
1
Seated Calf Raise
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
15-20 Reps
@10
@7
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@10
@7
@10
@7
3
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
15-20 Reps
@9
@7
@10
4
Hack Squat
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@10
@7
@10
@7
5
Hip Adductor (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
15-20 Reps
@9
@7
@9
Day 3
1
Pullover (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-15 Reps
@9
@7
@9
2
T-Bar Row
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@9
@7
@9
3
Lat Pulldown
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@9
@7
@10
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@9
@7
@9
5
Seated Row (Cable)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@10
@7
@10
Day 5
1
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-15 Reps
@9
@7
@9
2
Hack Squat
1 Set
1 Set
2 Sets
6-8 Reps
6-8 Reps
8-12 Reps
@10
@7
@10
3
Lying Leg Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-15 Reps
@9
@7
@9
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@10
@7
@10
@7
5
Seated Calf Raise
2 Sets
2 Sets
8-12 Reps
10-15 Reps
@10
@10
Day 4
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@10
@7
@10
@7
2
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@10
@7
@10
3
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
2 Sets
6-8 Reps
6-8 Reps
8-12 Reps
@10
@7
@10
4
Hammer Curl
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@10
@7
@10
@7
Day 2
1
Seated Calf Raise
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
15-20 Reps
@10
@7
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@9
@7
@9
@7
3
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
15-20 Reps
@10
@7
@10
4
Hack Squat
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@9
@7
@10
5
Hip Adductor (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
15-20 Reps
@9
@7
@9
Day 3
1
Pullover (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-15 Reps
@9
@7
@9
2
T-Bar Row
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@9
@7
@9
3
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@10
@7
@10
@7
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@9
@7
@9
5
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
8-12 Reps
8-12 Reps
15-20 Reps
@10
@10
@7
@10
Day 4
1
Skull Crusher
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7
@10
2
Bicep Curl (Machine)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
8-12 Reps
8-12 Reps
@10
@7
@10
@7
3
Single Arm Overhead Tricep Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-15 Reps
@9
@7
@9
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@10
@7
@10
5
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@10
@7
@10
@7
Day 5
1
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-15 Reps
@9
@7
@9
2
Hack Squat
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@10
@7
@10
@7
3
Lying Leg Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-15 Reps
@9
@7
@9
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@10
@7
@10
@7
5
Seated Calf Raise
2 Sets
2 Sets
8-12 Reps
10-15 Reps
@10
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-10 Reps
8-10 Reps
@10
@7
@10
@7
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@10
@7
@10
3
Pec Deck (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-15 Reps
@9
@7
@7
4
Chest Press (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@10
@7
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
2 Sets
6-8 Reps
6-8 Reps
8-12 Reps
@10
@7
@10
6
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-15 Reps
@9
@7
@9
Day 1
1
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@10
@7
@10
@7
2
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-15 Reps
10-15 Reps
@10
@7
@10
@7
3
Pec Deck (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
@7
4
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@10
@7
@10
@7
5
Lateral Raise (Dumbbell)
1 Set
1 Set
2 Sets
6-8 Reps
6-8 Reps
8-12 Reps
@10
@7
@10
Day 2
1
Seated Calf Raise
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
15-20 Reps
@10
@7
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@10
@7
@10
@7
3
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
15-20 Reps
@9
@7
@10
4
Hack Squat
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@10
@7
@10
@7
5
Hip Adductor (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
15-20 Reps
@9
@7
@9
Day 3
1
Pullover (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-15 Reps
@9
@7
@9
2
T-Bar Row
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@9
@7
@9
3
Lat Pulldown
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@9
@7
@10
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@9
@7
@9
5
Seated Row (Cable)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@10
@7
@10
Day 5
1
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-15 Reps
@9
@7
@9
2
Hack Squat
1 Set
1 Set
2 Sets
6-8 Reps
6-8 Reps
8-12 Reps
@10
@7
@10
3
Lying Leg Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-15 Reps
@9
@7
@9
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@10
@7
@10
@7
5
Seated Calf Raise
2 Sets
2 Sets
8-12 Reps
10-15 Reps
@10
@10
Day 4
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@10
@7
@10
@7
2
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@10
@7
@10
3
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
2 Sets
6-8 Reps
6-8 Reps
8-12 Reps
@10
@7
@10
4
Hammer Curl
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@10
@7
@10
@7