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PLOPL
by Johnnyutah99
Program Description
To add muscle and strength
Program Overview
Level
Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
40 minutes
Created
Mar 05, 2024 12:49
Last Edited
May 07, 2024 10:45
down_app
Week 1
1 / 12 Weeks
Day 2
1
Goblet Squat
2 Sets
6-12 Reps
@8
2
Nordic Curl
3 Sets
10-15 Reps
@9
3
Leg Extension
2 Sets
6-10 Reps
@9
4
Standing Calf Raise
2 Sets
15-20 Reps
@9
5
Squat (Barbell)
3 Sets
6-10 Reps
@9.5
6
Hip Thrust (Barbell)
2 Sets
6-10 Reps
@8.5
7
Hyperextension
2 Sets
6-10 Reps
@9.5
Day 4
1
Standing Pullover (Cable)
2 Sets
6-10 Reps
@8.5
2
Chin-Up (Weighted)
2 Sets
6-10 Reps
@10
3
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@9
4
Barbell Row
2 Sets
6-10 Reps
@9
5
Shrug (Dumbbell)
1 Set
AMRAP
@10
6
Dumbbell Bench Pullover
2 Sets
6-10 Reps
@8.5
7
Face Pull
2 Sets
6-10 Reps
@9
8
Bicep Curl (EZ Bar)
1 Set
AMRAP
@9.5
Day 5
1
Single Leg Hip Thrust
2 Sets
AMRAP
@9
2
Nordic Curl
2 Sets
6-10 Reps
@9.5
3
Trap Bar Deadlift
3 Sets
6-10 Reps
@9
4
Goblet Squat
3 Sets
6-10 Reps
@8.5
5
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
@9.5
6
Hip Abductor (Machine)
2 Sets
6-10 Reps
@9
7
Abs Crunch (Weighted)
2 Sets
20 Reps
@9
Day 3
1
Run
1 Set
25 mins
@6
2
Suitcase Carry
2 Sets
1 mins
@8
3
Hanging Toes To Bar
3 Sets
6-10 Reps
4
Copenhagen Plank
2 Sets
1 mins
@8
5
Lying Rear Lateral Raise
3 Sets
6-10 Reps
@8
6
Shoulder Press (Plate Loaded)
2 Sets
6-10 Reps
@9
7
Russian Twist (Dumbbell)
2 Sets
AMRAP
Day 1
1
Single Arm Tricep Extension (Cable)
2 Sets
10+ Reps
@9.5
2
Reverse Bicep Curl (EZ Bar)
2 Sets
10 Reps
@9.5
3
Dip (Weighted)
3 Sets
6-10 Reps
@10
4
Push Up
1 Set
AMRAP
@10
5
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@9.5
6
Reverse Abs Crunch (Bodyweight)
2 Sets
25-35 Reps
@9
7
Chest Fly (Cable)
2 Sets
6-10 Reps
@9.5
Day 1
1
Single Arm Tricep Extension (Cable)
2 Sets
10+ Reps
@9.5
2
Reverse Bicep Curl (EZ Bar)
2 Sets
10 Reps
@9.5
3
Dip (Weighted)
3 Sets
6-10 Reps
@10
4
Push Up
1 Set
AMRAP
@10
5
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@9.5
6
Reverse Abs Crunch (Bodyweight)
2 Sets
25-35 Reps
@9
7
Chest Fly (Cable)
2 Sets
6-10 Reps
@9.5
Day 2
1
Goblet Squat
2 Sets
6-12 Reps
@8
2
Nordic Curl
3 Sets
10-15 Reps
@9
3
Leg Extension
2 Sets
6-10 Reps
@9
4
Standing Calf Raise
2 Sets
15-20 Reps
@9
5
Squat (Barbell)
3 Sets
6-10 Reps
@9.5
6
Hip Thrust (Barbell)
2 Sets
6-10 Reps
@8.5
7
Hyperextension
2 Sets
6-10 Reps
@9.5
Day 3
1
Run
1 Set
25 mins
@6
2
Suitcase Carry
2 Sets
1 mins
@8
3
Hanging Toes To Bar
3 Sets
6-10 Reps
4
Copenhagen Plank
2 Sets
1 mins
@8
5
Lying Rear Lateral Raise
3 Sets
6-10 Reps
@8
6
Shoulder Press (Plate Loaded)
2 Sets
6-10 Reps
@9
7
Russian Twist (Dumbbell)
2 Sets
AMRAP
Day 4
1
Standing Pullover (Cable)
2 Sets
6-10 Reps
@8.5
2
Chin-Up (Weighted)
2 Sets
6-10 Reps
@10
3
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@9
4
Barbell Row
2 Sets
6-10 Reps
@9
5
Shrug (Dumbbell)
1 Set
AMRAP
@10
6
Dumbbell Bench Pullover
2 Sets
6-10 Reps
@8.5
7
Face Pull
2 Sets
6-10 Reps
@9
8
Bicep Curl (EZ Bar)
1 Set
AMRAP
@9.5
Day 5
1
Single Leg Hip Thrust
2 Sets
AMRAP
@9
2
Nordic Curl
2 Sets
6-10 Reps
@9.5
3
Trap Bar Deadlift
3 Sets
6-10 Reps
@9
4
Goblet Squat
3 Sets
6-10 Reps
@8.5
5
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
@9.5
6
Hip Abductor (Machine)
2 Sets
6-10 Reps
@9
7
Abs Crunch (Weighted)
2 Sets
20 Reps
@9
Day 1
1
Single Arm Tricep Extension (Cable)
2 Sets
10+ Reps
@9.5
2
Reverse Bicep Curl (EZ Bar)
2 Sets
10 Reps
@9.5
3
Dip (Weighted)
3 Sets
6-10 Reps
@10
4
Push Up
1 Set
AMRAP
@10
5
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@9.5
6
Reverse Abs Crunch (Bodyweight)
2 Sets
25-35 Reps
@9
7
Chest Fly (Cable)
2 Sets
6-10 Reps
@9.5
Day 2
1
Goblet Squat
2 Sets
6-12 Reps
@8
2
Nordic Curl
3 Sets
10-15 Reps
@9
3
Leg Extension
2 Sets
6-10 Reps
@9
4
Standing Calf Raise
2 Sets
15-20 Reps
@9
5
Squat (Barbell)
3 Sets
6-10 Reps
@9.5
6
Hip Thrust (Barbell)
2 Sets
6-10 Reps
@8.5
7
Hyperextension
2 Sets
6-10 Reps
@9.5
Day 3
1
Run
1 Set
25 mins
@6
2
Suitcase Carry
2 Sets
1 mins
@8
3
Hanging Toes To Bar
3 Sets
6-10 Reps
4
Copenhagen Plank
2 Sets
1 mins
@8
5
Lying Rear Lateral Raise
3 Sets
6-10 Reps
@8
6
Shoulder Press (Plate Loaded)
2 Sets
6-10 Reps
@9
7
Russian Twist (Dumbbell)
2 Sets
AMRAP
Day 4
1
Standing Pullover (Cable)
2 Sets
6-10 Reps
@8.5
2
Chin-Up (Weighted)
2 Sets
6-10 Reps
@10
3
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@9
4
Barbell Row
2 Sets
6-10 Reps
@9
5
Shrug (Dumbbell)
1 Set
AMRAP
@10
6
Dumbbell Bench Pullover
2 Sets
6-10 Reps
@8.5
7
Face Pull
2 Sets
6-10 Reps
@9
8
Bicep Curl (EZ Bar)
1 Set
AMRAP
@9.5
Day 5
1
Single Leg Hip Thrust
2 Sets
AMRAP
@9
2
Nordic Curl
2 Sets
6-10 Reps
@9.5
3
Trap Bar Deadlift
3 Sets
6-10 Reps
@9
4
Goblet Squat
3 Sets
6-10 Reps
@8.5
5
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
@9.5
6
Hip Abductor (Machine)
2 Sets
6-10 Reps
@9
7
Abs Crunch (Weighted)
2 Sets
20 Reps
@9
Day 1
1
Single Arm Tricep Extension (Cable)
2 Sets
10+ Reps
@9.5
2
Reverse Bicep Curl (EZ Bar)
2 Sets
10 Reps
@9.5
3
Dip (Weighted)
3 Sets
6-10 Reps
@10
4
Push Up
1 Set
AMRAP
@10
5
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@9.5
6
Reverse Abs Crunch (Bodyweight)
2 Sets
25-35 Reps
@9
7
Chest Fly (Cable)
2 Sets
6-10 Reps
@9.5
Day 2
1
Goblet Squat
2 Sets
6-12 Reps
@8
2
Nordic Curl
3 Sets
10-15 Reps
@9
3
Leg Extension
2 Sets
6-10 Reps
@9
4
Standing Calf Raise
2 Sets
15-20 Reps
@9
5
Squat (Barbell)
3 Sets
6-10 Reps
@9.5
6
Hip Thrust (Barbell)
2 Sets
6-10 Reps
@8.5
7
Hyperextension
2 Sets
6-10 Reps
@9.5
Day 3
1
Run
1 Set
25 mins
@6
2
Suitcase Carry
2 Sets
1 mins
@8
3
Hanging Toes To Bar
3 Sets
6-10 Reps
4
Copenhagen Plank
2 Sets
1 mins
@8
5
Lying Rear Lateral Raise
3 Sets
6-10 Reps
@8
6
Shoulder Press (Plate Loaded)
2 Sets
6-10 Reps
@9
7
Russian Twist (Dumbbell)
2 Sets
AMRAP
Day 4
1
Standing Pullover (Cable)
2 Sets
6-10 Reps
@8.5
2
Chin-Up (Weighted)
2 Sets
6-10 Reps
@10
3
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@9
4
Barbell Row
2 Sets
6-10 Reps
@9
5
Shrug (Dumbbell)
1 Set
AMRAP
@10
6
Dumbbell Bench Pullover
2 Sets
6-10 Reps
@8.5
7
Face Pull
2 Sets
6-10 Reps
@9
8
Bicep Curl (EZ Bar)
1 Set
AMRAP
@9.5
Day 5
1
Single Leg Hip Thrust
2 Sets
AMRAP
@9
2
Nordic Curl
2 Sets
6-10 Reps
@9.5
3
Trap Bar Deadlift
3 Sets
6-10 Reps
@9
4
Goblet Squat
3 Sets
6-10 Reps
@8.5
5
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
@9.5
6
Hip Abductor (Machine)
2 Sets
6-10 Reps
@9
7
Abs Crunch (Weighted)
2 Sets
20 Reps
@9
Day 1
1
Single Arm Tricep Extension (Cable)
2 Sets
10+ Reps
@9.5
2
Reverse Bicep Curl (EZ Bar)
2 Sets
10 Reps
@9.5
3
Dip (Weighted)
3 Sets
6-10 Reps
@10
4
Push Up
1 Set
AMRAP
@10
5
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@9.5
6
Reverse Abs Crunch (Bodyweight)
2 Sets
25-35 Reps
@9
7
Chest Fly (Cable)
2 Sets
6-10 Reps
@9.5
Day 2
1
Goblet Squat
2 Sets
6-12 Reps
@8
2
Nordic Curl
3 Sets
10-15 Reps
@9
3
Leg Extension
2 Sets
6-10 Reps
@9
4
Standing Calf Raise
2 Sets
15-20 Reps
@9
5
Squat (Barbell)
3 Sets
6-10 Reps
@9.5
6
Hip Thrust (Barbell)
2 Sets
6-10 Reps
@8.5
7
Hyperextension
2 Sets
6-10 Reps
@9.5
Day 3
1
Run
1 Set
25 mins
@6
2
Suitcase Carry
2 Sets
1 mins
@8
3
Hanging Toes To Bar
3 Sets
6-10 Reps
4
Copenhagen Plank
2 Sets
1 mins
@8
5
Lying Rear Lateral Raise
3 Sets
6-10 Reps
@8
6
Shoulder Press (Plate Loaded)
2 Sets
6-10 Reps
@9
7
Russian Twist (Dumbbell)
2 Sets
AMRAP
Day 4
1
Standing Pullover (Cable)
2 Sets
6-10 Reps
@8.5
2
Chin-Up (Weighted)
2 Sets
6-10 Reps
@10
3
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@9
4
Barbell Row
2 Sets
6-10 Reps
@9
5
Shrug (Dumbbell)
1 Set
AMRAP
@10
6
Dumbbell Bench Pullover
2 Sets
6-10 Reps
@8.5
7
Face Pull
2 Sets
6-10 Reps
@9
8
Bicep Curl (EZ Bar)
1 Set
AMRAP
@9.5
Day 5
1
Single Leg Hip Thrust
2 Sets
AMRAP
@9
2
Nordic Curl
2 Sets
6-10 Reps
@9.5
3
Trap Bar Deadlift
3 Sets
6-10 Reps
@9
4
Goblet Squat
3 Sets
6-10 Reps
@8.5
5
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
@9.5
6
Hip Abductor (Machine)
2 Sets
6-10 Reps
@9
7
Abs Crunch (Weighted)
2 Sets
20 Reps
@9
Day 1
1
Single Arm Tricep Extension (Cable)
2 Sets
10+ Reps
@9.5
2
Reverse Bicep Curl (EZ Bar)
2 Sets
10 Reps
@9.5
3
Dip (Weighted)
3 Sets
6-10 Reps
@10
4
Push Up
1 Set
AMRAP
@10
5
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@9.5
6
Reverse Abs Crunch (Bodyweight)
2 Sets
25-35 Reps
@9
7
Chest Fly (Cable)
2 Sets
6-10 Reps
@9.5
Day 2
1
Goblet Squat
2 Sets
6-12 Reps
@8
2
Nordic Curl
3 Sets
10-15 Reps
@9
3
Leg Extension
2 Sets
6-10 Reps
@9
4
Standing Calf Raise
2 Sets
15-20 Reps
@9
5
Squat (Barbell)
3 Sets
6-10 Reps
@9.5
6
Hip Thrust (Barbell)
2 Sets
6-10 Reps
@8.5
7
Hyperextension
2 Sets
6-10 Reps
@9.5
Day 3
1
Run
1 Set
25 mins
@6
2
Suitcase Carry
2 Sets
1 mins
@8
3
Hanging Toes To Bar
3 Sets
6-10 Reps
4
Copenhagen Plank
2 Sets
1 mins
@8
5
Lying Rear Lateral Raise
3 Sets
6-10 Reps
@8
6
Shoulder Press (Plate Loaded)
2 Sets
6-10 Reps
@9
7
Russian Twist (Dumbbell)
2 Sets
AMRAP
Day 4
1
Standing Pullover (Cable)
2 Sets
6-10 Reps
@8.5
2
Chin-Up (Weighted)
2 Sets
6-10 Reps
@10
3
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@9
4
Barbell Row
2 Sets
6-10 Reps
@9
5
Shrug (Dumbbell)
1 Set
AMRAP
@10
6
Dumbbell Bench Pullover
2 Sets
6-10 Reps
@8.5
7
Face Pull
2 Sets
6-10 Reps
@9
8
Bicep Curl (EZ Bar)
1 Set
AMRAP
@9.5
Day 5
1
Single Leg Hip Thrust
2 Sets
AMRAP
@9
2
Nordic Curl
2 Sets
6-10 Reps
@9.5
3
Trap Bar Deadlift
3 Sets
6-10 Reps
@9
4
Goblet Squat
3 Sets
6-10 Reps
@8.5
5
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
@9.5
6
Hip Abductor (Machine)
2 Sets
6-10 Reps
@9
7
Abs Crunch (Weighted)
2 Sets
20 Reps
@9
Day 1
1
Single Arm Tricep Extension (Cable)
2 Sets
10+ Reps
@9.5
2
Reverse Bicep Curl (EZ Bar)
2 Sets
10 Reps
@9.5
3
Dip (Weighted)
3 Sets
6-10 Reps
@10
4
Push Up
1 Set
AMRAP
@10
5
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@9.5
6
Reverse Abs Crunch (Bodyweight)
2 Sets
25-35 Reps
@9
7
Chest Fly (Cable)
2 Sets
6-10 Reps
@9.5
Day 2
1
Goblet Squat
2 Sets
6-12 Reps
@8
2
Nordic Curl
3 Sets
10-15 Reps
@9
3
Leg Extension
2 Sets
6-10 Reps
@9
4
Standing Calf Raise
2 Sets
15-20 Reps
@9
5
Squat (Barbell)
3 Sets
6-10 Reps
@9.5
6
Hip Thrust (Barbell)
2 Sets
6-10 Reps
@8.5
7
Hyperextension
2 Sets
6-10 Reps
@9.5
Day 3
1
Run
1 Set
25 mins
@6
2
Suitcase Carry
2 Sets
1 mins
@8
3
Hanging Toes To Bar
3 Sets
6-10 Reps
4
Copenhagen Plank
2 Sets
1 mins
@8
5
Lying Rear Lateral Raise
3 Sets
6-10 Reps
@8
6
Shoulder Press (Plate Loaded)
2 Sets
6-10 Reps
@9
7
Russian Twist (Dumbbell)
2 Sets
AMRAP
Day 4
1
Standing Pullover (Cable)
2 Sets
6-10 Reps
@8.5
2
Chin-Up (Weighted)
2 Sets
6-10 Reps
@10
3
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@9
4
Barbell Row
2 Sets
6-10 Reps
@9
5
Shrug (Dumbbell)
1 Set
AMRAP
@10
6
Dumbbell Bench Pullover
2 Sets
6-10 Reps
@8.5
7
Face Pull
2 Sets
6-10 Reps
@9
8
Bicep Curl (EZ Bar)
1 Set
AMRAP
@9.5
Day 5
1
Single Leg Hip Thrust
2 Sets
AMRAP
@9
2
Nordic Curl
2 Sets
6-10 Reps
@9.5
3
Trap Bar Deadlift
3 Sets
6-10 Reps
@9
4
Goblet Squat
3 Sets
6-10 Reps
@8.5
5
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
@9.5
6
Hip Abductor (Machine)
2 Sets
6-10 Reps
@9
7
Abs Crunch (Weighted)
2 Sets
20 Reps
@9
Day 1
1
Single Arm Tricep Extension (Cable)
2 Sets
10+ Reps
@9.5
2
Reverse Bicep Curl (EZ Bar)
2 Sets
10 Reps
@9.5
3
Dip (Weighted)
3 Sets
6-10 Reps
@10
4
Push Up
1 Set
AMRAP
@10
5
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@9.5
6
Reverse Abs Crunch (Bodyweight)
2 Sets
25-35 Reps
@9
7
Chest Fly (Cable)
2 Sets
6-10 Reps
@9.5
Day 2
1
Goblet Squat
2 Sets
6-12 Reps
@8
2
Nordic Curl
3 Sets
10-15 Reps
@9
3
Leg Extension
2 Sets
6-10 Reps
@9
4
Standing Calf Raise
2 Sets
15-20 Reps
@9
5
Squat (Barbell)
3 Sets
6-10 Reps
@9.5
6
Hip Thrust (Barbell)
2 Sets
6-10 Reps
@8.5
7
Hyperextension
2 Sets
6-10 Reps
@9.5
Day 3
1
Run
1 Set
25 mins
@6
2
Suitcase Carry
2 Sets
1 mins
@8
3
Hanging Toes To Bar
3 Sets
6-10 Reps
4
Copenhagen Plank
2 Sets
1 mins
@8
5
Lying Rear Lateral Raise
3 Sets
6-10 Reps
@8
6
Shoulder Press (Plate Loaded)
2 Sets
6-10 Reps
@9
7
Russian Twist (Dumbbell)
2 Sets
AMRAP
Day 4
1
Standing Pullover (Cable)
2 Sets
6-10 Reps
@8.5
2
Chin-Up (Weighted)
2 Sets
6-10 Reps
@10
3
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@9
4
Barbell Row
2 Sets
6-10 Reps
@9
5
Shrug (Dumbbell)
1 Set
AMRAP
@10
6
Dumbbell Bench Pullover
2 Sets
6-10 Reps
@8.5
7
Face Pull
2 Sets
6-10 Reps
@9
8
Bicep Curl (EZ Bar)
1 Set
AMRAP
@9.5
Day 5
1
Single Leg Hip Thrust
2 Sets
AMRAP
@9
2
Nordic Curl
2 Sets
6-10 Reps
@9.5
3
Trap Bar Deadlift
3 Sets
6-10 Reps
@9
4
Goblet Squat
3 Sets
6-10 Reps
@8.5
5
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
@9.5
6
Hip Abductor (Machine)
2 Sets
6-10 Reps
@9
7
Abs Crunch (Weighted)
2 Sets
20 Reps
@9
Day 1
1
Single Arm Tricep Extension (Cable)
2 Sets
10+ Reps
@9.5
2
Reverse Bicep Curl (EZ Bar)
2 Sets
10 Reps
@9.5
3
Dip (Weighted)
3 Sets
6-10 Reps
@10
4
Push Up
1 Set
AMRAP
@10
5
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@9.5
6
Reverse Abs Crunch (Bodyweight)
2 Sets
25-35 Reps
@9
7
Chest Fly (Cable)
2 Sets
6-10 Reps
@9.5
Day 2
1
Goblet Squat
2 Sets
6-12 Reps
@8
2
Nordic Curl
3 Sets
10-15 Reps
@9
3
Leg Extension
2 Sets
6-10 Reps
@9
4
Standing Calf Raise
2 Sets
15-20 Reps
@9
5
Squat (Barbell)
3 Sets
6-10 Reps
@9.5
6
Hip Thrust (Barbell)
2 Sets
6-10 Reps
@8.5
7
Hyperextension
2 Sets
6-10 Reps
@9.5
Day 3
1
Run
1 Set
25 mins
@6
2
Suitcase Carry
2 Sets
1 mins
@8
3
Hanging Toes To Bar
3 Sets
6-10 Reps
4
Copenhagen Plank
2 Sets
1 mins
@8
5
Lying Rear Lateral Raise
3 Sets
6-10 Reps
@8
6
Shoulder Press (Plate Loaded)
2 Sets
6-10 Reps
@9
7
Russian Twist (Dumbbell)
2 Sets
AMRAP
Day 4
1
Standing Pullover (Cable)
2 Sets
6-10 Reps
@8.5
2
Chin-Up (Weighted)
2 Sets
6-10 Reps
@10
3
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@9
4
Barbell Row
2 Sets
6-10 Reps
@9
5
Shrug (Dumbbell)
1 Set
AMRAP
@10
6
Dumbbell Bench Pullover
2 Sets
6-10 Reps
@8.5
7
Face Pull
2 Sets
6-10 Reps
@9
8
Bicep Curl (EZ Bar)
1 Set
AMRAP
@9.5
Day 5
1
Single Leg Hip Thrust
2 Sets
AMRAP
@9
2
Nordic Curl
2 Sets
6-10 Reps
@9.5
3
Trap Bar Deadlift
3 Sets
6-10 Reps
@9
4
Goblet Squat
3 Sets
6-10 Reps
@8.5
5
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
@9.5
6
Hip Abductor (Machine)
2 Sets
6-10 Reps
@9
7
Abs Crunch (Weighted)
2 Sets
20 Reps
@9
Day 1
1
Single Arm Tricep Extension (Cable)
2 Sets
10+ Reps
@9.5
2
Reverse Bicep Curl (EZ Bar)
2 Sets
10 Reps
@9.5
3
Dip (Weighted)
3 Sets
6-10 Reps
@10
4
Push Up
1 Set
AMRAP
@10
5
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@9.5
6
Reverse Abs Crunch (Bodyweight)
2 Sets
25-35 Reps
@9
7
Chest Fly (Cable)
2 Sets
6-10 Reps
@9.5
Day 2
1
Goblet Squat
2 Sets
6-12 Reps
@8
2
Nordic Curl
3 Sets
10-15 Reps
@9
3
Leg Extension
2 Sets
6-10 Reps
@9
4
Standing Calf Raise
2 Sets
15-20 Reps
@9
5
Squat (Barbell)
3 Sets
6-10 Reps
@9.5
6
Hip Thrust (Barbell)
2 Sets
6-10 Reps
@8.5
7
Hyperextension
2 Sets
6-10 Reps
@9.5
Day 3
1
Run
1 Set
25 mins
@6
2
Suitcase Carry
2 Sets
1 mins
@8
3
Hanging Toes To Bar
3 Sets
6-10 Reps
4
Copenhagen Plank
2 Sets
1 mins
@8
5
Lying Rear Lateral Raise
3 Sets
6-10 Reps
@8
6
Shoulder Press (Plate Loaded)
2 Sets
6-10 Reps
@9
7
Russian Twist (Dumbbell)
2 Sets
AMRAP
Day 4
1
Standing Pullover (Cable)
2 Sets
6-10 Reps
@8.5
2
Chin-Up (Weighted)
2 Sets
6-10 Reps
@10
3
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@9
4
Barbell Row
2 Sets
6-10 Reps
@9
5
Shrug (Dumbbell)
1 Set
AMRAP
@10
6
Dumbbell Bench Pullover
2 Sets
6-10 Reps
@8.5
7
Face Pull
2 Sets
6-10 Reps
@9
8
Bicep Curl (EZ Bar)
1 Set
AMRAP
@9.5
Day 5
1
Single Leg Hip Thrust
2 Sets
AMRAP
@9
2
Nordic Curl
2 Sets
6-10 Reps
@9.5
3
Trap Bar Deadlift
3 Sets
6-10 Reps
@9
4
Goblet Squat
3 Sets
6-10 Reps
@8.5
5
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
@9.5
6
Hip Abductor (Machine)
2 Sets
6-10 Reps
@9
7
Abs Crunch (Weighted)
2 Sets
20 Reps
@9
Day 1
1
Single Arm Tricep Extension (Cable)
2 Sets
10+ Reps
@9.5
2
Reverse Bicep Curl (EZ Bar)
2 Sets
10 Reps
@9.5
3
Dip (Weighted)
3 Sets
6-10 Reps
@10
4
Push Up
1 Set
AMRAP
@10
5
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@9.5
6
Reverse Abs Crunch (Bodyweight)
2 Sets
25-35 Reps
@9
7
Chest Fly (Cable)
2 Sets
6-10 Reps
@9.5
Day 2
1
Goblet Squat
2 Sets
6-12 Reps
@8
2
Nordic Curl
3 Sets
10-15 Reps
@9
3
Leg Extension
2 Sets
6-10 Reps
@9
4
Standing Calf Raise
2 Sets
15-20 Reps
@9
5
Squat (Barbell)
3 Sets
6-10 Reps
@9.5
6
Hip Thrust (Barbell)
2 Sets
6-10 Reps
@8.5
7
Hyperextension
2 Sets
6-10 Reps
@9.5
Day 3
1
Run
1 Set
25 mins
@6
2
Suitcase Carry
2 Sets
1 mins
@8
3
Hanging Toes To Bar
3 Sets
6-10 Reps
4
Copenhagen Plank
2 Sets
1 mins
@8
5
Lying Rear Lateral Raise
3 Sets
6-10 Reps
@8
6
Shoulder Press (Plate Loaded)
2 Sets
6-10 Reps
@9
7
Russian Twist (Dumbbell)
2 Sets
AMRAP
Day 4
1
Standing Pullover (Cable)
2 Sets
6-10 Reps
@8.5
2
Chin-Up (Weighted)
2 Sets
6-10 Reps
@10
3
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@9
4
Barbell Row
2 Sets
6-10 Reps
@9
5
Shrug (Dumbbell)
1 Set
AMRAP
@10
6
Dumbbell Bench Pullover
2 Sets
6-10 Reps
@8.5
7
Face Pull
2 Sets
6-10 Reps
@9
8
Bicep Curl (EZ Bar)
1 Set
AMRAP
@9.5
Day 5
1
Single Leg Hip Thrust
2 Sets
AMRAP
@9
2
Nordic Curl
2 Sets
6-10 Reps
@9.5
3
Trap Bar Deadlift
3 Sets
6-10 Reps
@9
4
Goblet Squat
3 Sets
6-10 Reps
@8.5
5
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
@9.5
6
Hip Abductor (Machine)
2 Sets
6-10 Reps
@9
7
Abs Crunch (Weighted)
2 Sets
20 Reps
@9
Day 1
1
Single Arm Tricep Extension (Cable)
2 Sets
10+ Reps
@9.5
2
Reverse Bicep Curl (EZ Bar)
2 Sets
10 Reps
@9.5
3
Dip (Weighted)
3 Sets
6-10 Reps
@10
4
Push Up
1 Set
AMRAP
@10
5
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@9.5
6
Reverse Abs Crunch (Bodyweight)
2 Sets
25-35 Reps
@9
7
Chest Fly (Cable)
2 Sets
6-10 Reps
@9.5
Day 2
1
Goblet Squat
2 Sets
6-12 Reps
@8
2
Nordic Curl
3 Sets
10-15 Reps
@9
3
Leg Extension
2 Sets
6-10 Reps
@9
4
Standing Calf Raise
2 Sets
15-20 Reps
@9
5
Squat (Barbell)
3 Sets
6-10 Reps
@9.5
6
Hip Thrust (Barbell)
2 Sets
6-10 Reps
@8.5
7
Hyperextension
2 Sets
6-10 Reps
@9.5
Day 3
1
Run
1 Set
25 mins
@6
2
Suitcase Carry
2 Sets
1 mins
@8
3
Hanging Toes To Bar
3 Sets
6-10 Reps
4
Copenhagen Plank
2 Sets
1 mins
@8
5
Lying Rear Lateral Raise
3 Sets
6-10 Reps
@8
6
Shoulder Press (Plate Loaded)
2 Sets
6-10 Reps
@9
7
Russian Twist (Dumbbell)
2 Sets
AMRAP
Day 4
1
Standing Pullover (Cable)
2 Sets
6-10 Reps
@8.5
2
Chin-Up (Weighted)
2 Sets
6-10 Reps
@10
3
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@9
4
Barbell Row
2 Sets
6-10 Reps
@9
5
Shrug (Dumbbell)
1 Set
AMRAP
@10
6
Dumbbell Bench Pullover
2 Sets
6-10 Reps
@8.5
7
Face Pull
2 Sets
6-10 Reps
@9
8
Bicep Curl (EZ Bar)
1 Set
AMRAP
@9.5
Day 5
1
Single Leg Hip Thrust
2 Sets
AMRAP
@9
2
Nordic Curl
2 Sets
6-10 Reps
@9.5
3
Trap Bar Deadlift
3 Sets
6-10 Reps
@9
4
Goblet Squat
3 Sets
6-10 Reps
@8.5
5
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
@9.5
6
Hip Abductor (Machine)
2 Sets
6-10 Reps
@9
7
Abs Crunch (Weighted)
2 Sets
20 Reps
@9