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Poverty Ghost’s Push Pull Legs
by Wale Osinubi
1 athletes joined
Program Description
Hypertrophy, hopefully. Stay safe.
Program Overview
Level
Novice, Beginner
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Apr 05, 2024 10:46
Last Edited
May 13, 2024 10:31
down_app
Week 1
1 / 12 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
5 Reps
@7-9
2
Pull-Up (Weighted)
3 Sets
10 Reps
@7-9
3
Seated Row (Cable)
3 Sets
10 Reps
@7-9
4
Standing Pullover (Cable)
3 Sets
10 Reps
@7-9
5
Cable Crunch
5 Sets
10 Reps
@7-9
6
Dumbbell Row
3 Sets
10 Reps
@7-9
7
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@7-9
8
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7-9
9
Wrist Curls
5 Sets
10 Reps
@7-9
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@7-9
2
Overhead Press (Barbell)
3 Sets
10 Reps
@7-9
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7-9
4
Dip (Weighted)
3 Sets
10 Reps
@7-9
5
Lateral Raise (Dumbbell)
6 Sets
10 Reps
@7-9
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7-9
7
Chest Fly (Cable)
3 Sets
10 Reps
@7-9
8
Cable Crunch
5 Sets
10 Reps
@7-9
9
Wrist Curls
5 Sets
10 Reps
@7-9
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
@7-9
2
Anterior Tibialis Raises
5 Sets
10 Reps
@7-9
3
Leg Press
3 Sets
10 Reps
@7-9
4
Leg Extension
3 Sets
10 Reps
@7-9
5
Leg Curl
3 Sets
10 Reps
@7-9
6
Glute-Ham Raise
3 Sets
10 Reps
@7-9
7
Standing Calf Raise
5 Sets
10 Reps
@7-9
8
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7-9
9
Jefferson Curl
3 Sets
10 Reps
@7
Day 4
1
Bench Press (Barbell)
3 Sets
8 Reps
@7-9
2
Overhead Press (Barbell)
3 Sets
10 Reps
@7-9
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7-9
4
Dip (Weighted)
3 Sets
10 Reps
@7-9
5
Lateral Raise (Dumbbell)
6 Sets
10 Reps
@7-9
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7-9
7
Chest Fly (Cable)
3 Sets
10 Reps
@7-9
8
Cable Crunch
5 Sets
10 Reps
@7-9
9
Wrist Curls
5 Sets
10 Reps
@7-9
Day 5
1
Deadlift (Barbell)
1 Set
5 Reps
@7-9
2
Pull-Up (Weighted)
3 Sets
10 Reps
@7-9
3
Seated Row (Cable)
3 Sets
10 Reps
@7-9
4
Standing Pullover (Cable)
3 Sets
10 Reps
@7-9
5
Cable Crunch
5 Sets
10 Reps
@7-9
6
Dumbbell Row
3 Sets
10 Reps
@7-9
7
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@7-9
8
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7-9
9
Wrist Curls
5 Sets
10 Reps
@7-9
Day 6
1
Squat (Barbell)
3 Sets
8 Reps
@7-9
2
Anterior Tibialis Raises
5 Sets
10 Reps
@7-9
3
Leg Press
3 Sets
10 Reps
@7-9
4
Leg Extension
3 Sets
10 Reps
@7-9
5
Leg Curl
3 Sets
10 Reps
@7-9
6
Glute-Ham Raise
3 Sets
10 Reps
@7-9
7
Standing Calf Raise
5 Sets
10 Reps
@7-9
8
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7-9
9
Jefferson Curl
3 Sets
10 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@7-9
2
Overhead Press (Barbell)
3 Sets
10 Reps
@7-9
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7-9
4
Dip (Weighted)
3 Sets
10 Reps
@7-9
5
Lateral Raise (Dumbbell)
6 Sets
10 Reps
@7-9
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7-9
7
Chest Fly (Cable)
3 Sets
10 Reps
@7-9
8
Cable Crunch
5 Sets
10 Reps
@7-9
9
Wrist Curls
5 Sets
10 Reps
@7-9
Day 2
1
Deadlift (Barbell)
1 Set
5 Reps
@7-9
2
Pull-Up (Weighted)
3 Sets
10 Reps
@7-9
3
Seated Row (Cable)
3 Sets
10 Reps
@7-9
4
Standing Pullover (Cable)
3 Sets
10 Reps
@7-9
5
Cable Crunch
5 Sets
10 Reps
@7-9
6
Dumbbell Row
3 Sets
10 Reps
@7-9
7
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@7-9
8
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7-9
9
Wrist Curls
5 Sets
10 Reps
@7-9
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
@7-9
2
Anterior Tibialis Raises
5 Sets
10 Reps
@7-9
3
Leg Press
3 Sets
10 Reps
@7-9
4
Leg Extension
3 Sets
10 Reps
@7-9
5
Leg Curl
3 Sets
10 Reps
@7-9
6
Glute-Ham Raise
3 Sets
10 Reps
@7-9
7
Standing Calf Raise
5 Sets
10 Reps
@7-9
8
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7-9
9
Jefferson Curl
3 Sets
10 Reps
@7
Day 4
1
Bench Press (Barbell)
3 Sets
8 Reps
@7-9
2
Overhead Press (Barbell)
3 Sets
10 Reps
@7-9
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7-9
4
Dip (Weighted)
3 Sets
10 Reps
@7-9
5
Lateral Raise (Dumbbell)
6 Sets
10 Reps
@7-9
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7-9
7
Chest Fly (Cable)
3 Sets
10 Reps
@7-9
8
Cable Crunch
5 Sets
10 Reps
@7-9
9
Wrist Curls
5 Sets
10 Reps
@7-9
Day 5
1
Deadlift (Barbell)
1 Set
5 Reps
@7-9
2
Pull-Up (Weighted)
3 Sets
10 Reps
@7-9
3
Seated Row (Cable)
3 Sets
10 Reps
@7-9
4
Standing Pullover (Cable)
3 Sets
10 Reps
@7-9
5
Cable Crunch
5 Sets
10 Reps
@7-9
6
Dumbbell Row
3 Sets
10 Reps
@7-9
7
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@7-9
8
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7-9
9
Wrist Curls
5 Sets
10 Reps
@7-9
Day 6
1
Squat (Barbell)
3 Sets
8 Reps
@7-9
2
Anterior Tibialis Raises
5 Sets
10 Reps
@7-9
3
Leg Press
3 Sets
10 Reps
@7-9
4
Leg Extension
3 Sets
10 Reps
@7-9
5
Leg Curl
3 Sets
10 Reps
@7-9
6
Glute-Ham Raise
3 Sets
10 Reps
@7-9
7
Standing Calf Raise
5 Sets
10 Reps
@7-9
8
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7-9
9
Jefferson Curl
3 Sets
10 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@7-9
2
Overhead Press (Barbell)
3 Sets
10 Reps
@7-9
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7-9
4
Dip (Weighted)
3 Sets
10 Reps
@7-9
5
Lateral Raise (Dumbbell)
6 Sets
10 Reps
@7-9
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7-9
7
Chest Fly (Cable)
3 Sets
10 Reps
@7-9
8
Cable Crunch
5 Sets
10 Reps
@7-9
9
Wrist Curls
5 Sets
10 Reps
@7-9
Day 2
1
Deadlift (Barbell)
1 Set
5 Reps
@7-9
2
Pull-Up (Weighted)
3 Sets
10 Reps
@7-9
3
Seated Row (Cable)
3 Sets
10 Reps
@7-9
4
Standing Pullover (Cable)
3 Sets
10 Reps
@7-9
5
Cable Crunch
5 Sets
10 Reps
@7-9
6
Dumbbell Row
3 Sets
10 Reps
@7-9
7
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@7-9
8
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7-9
9
Wrist Curls
5 Sets
10 Reps
@7-9
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
@7-9
2
Anterior Tibialis Raises
5 Sets
10 Reps
@7-9
3
Leg Press
3 Sets
10 Reps
@7-9
4
Leg Extension
3 Sets
10 Reps
@7-9
5
Leg Curl
3 Sets
10 Reps
@7-9
6
Glute-Ham Raise
3 Sets
10 Reps
@7-9
7
Standing Calf Raise
5 Sets
10 Reps
@7-9
8
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7-9
9
Jefferson Curl
3 Sets
10 Reps
@7
Day 4
1
Bench Press (Barbell)
3 Sets
8 Reps
@7-9
2
Overhead Press (Barbell)
3 Sets
10 Reps
@7-9
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7-9
4
Dip (Weighted)
3 Sets
10 Reps
@7-9
5
Lateral Raise (Dumbbell)
6 Sets
10 Reps
@7-9
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7-9
7
Chest Fly (Cable)
3 Sets
10 Reps
@7-9
8
Cable Crunch
5 Sets
10 Reps
@7-9
9
Wrist Curls
5 Sets
10 Reps
@7-9
Day 5
1
Deadlift (Barbell)
1 Set
5 Reps
@7-9
2
Pull-Up (Weighted)
3 Sets
10 Reps
@7-9
3
Seated Row (Cable)
3 Sets
10 Reps
@7-9
4
Standing Pullover (Cable)
3 Sets
10 Reps
@7-9
5
Cable Crunch
5 Sets
10 Reps
@7-9
6
Dumbbell Row
3 Sets
10 Reps
@7-9
7
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@7-9
8
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7-9
9
Wrist Curls
5 Sets
10 Reps
@7-9
Day 6
1
Squat (Barbell)
3 Sets
8 Reps
@7-9
2
Anterior Tibialis Raises
5 Sets
10 Reps
@7-9
3
Leg Press
3 Sets
10 Reps
@7-9
4
Leg Extension
3 Sets
10 Reps
@7-9
5
Leg Curl
3 Sets
10 Reps
@7-9
6
Glute-Ham Raise
3 Sets
10 Reps
@7-9
7
Standing Calf Raise
5 Sets
10 Reps
@7-9
8
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7-9
9
Jefferson Curl
3 Sets
10 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@7-9
2
Overhead Press (Barbell)
3 Sets
10 Reps
@7-9
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7-9
4
Dip (Weighted)
3 Sets
10 Reps
@7-9
5
Lateral Raise (Dumbbell)
6 Sets
10 Reps
@7-9
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7-9
7
Chest Fly (Cable)
3 Sets
10 Reps
@7-9
8
Cable Crunch
5 Sets
10 Reps
@7-9
9
Wrist Curls
5 Sets
10 Reps
@7-9
Day 2
1
Deadlift (Barbell)
1 Set
5 Reps
@7-9
2
Pull-Up (Weighted)
3 Sets
10 Reps
@7-9
3
Seated Row (Cable)
3 Sets
10 Reps
@7-9
4
Standing Pullover (Cable)
3 Sets
10 Reps
@7-9
5
Cable Crunch
5 Sets
10 Reps
@7-9
6
Dumbbell Row
3 Sets
10 Reps
@7-9
7
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@7-9
8
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7-9
9
Wrist Curls
5 Sets
10 Reps
@7-9
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
@7-9
2
Anterior Tibialis Raises
5 Sets
10 Reps
@7-9
3
Leg Press
3 Sets
10 Reps
@7-9
4
Leg Extension
3 Sets
10 Reps
@7-9
5
Leg Curl
3 Sets
10 Reps
@7-9
6
Glute-Ham Raise
3 Sets
10 Reps
@7-9
7
Standing Calf Raise
5 Sets
10 Reps
@7-9
8
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7-9
9
Jefferson Curl
3 Sets
10 Reps
@7
Day 4
1
Bench Press (Barbell)
3 Sets
8 Reps
@7-9
2
Overhead Press (Barbell)
3 Sets
10 Reps
@7-9
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7-9
4
Dip (Weighted)
3 Sets
10 Reps
@7-9
5
Lateral Raise (Dumbbell)
6 Sets
10 Reps
@7-9
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7-9
7
Chest Fly (Cable)
3 Sets
10 Reps
@7-9
8
Cable Crunch
5 Sets
10 Reps
@7-9
9
Wrist Curls
5 Sets
10 Reps
@7-9
Day 5
1
Deadlift (Barbell)
1 Set
5 Reps
@7-9
2
Pull-Up (Weighted)
3 Sets
10 Reps
@7-9
3
Seated Row (Cable)
3 Sets
10 Reps
@7-9
4
Standing Pullover (Cable)
3 Sets
10 Reps
@7-9
5
Cable Crunch
5 Sets
10 Reps
@7-9
6
Dumbbell Row
3 Sets
10 Reps
@7-9
7
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@7-9
8
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7-9
9
Wrist Curls
5 Sets
10 Reps
@7-9
Day 6
1
Squat (Barbell)
3 Sets
8 Reps
@7-9
2
Anterior Tibialis Raises
5 Sets
10 Reps
@7-9
3
Leg Press
3 Sets
10 Reps
@7-9
4
Leg Extension
3 Sets
10 Reps
@7-9
5
Leg Curl
3 Sets
10 Reps
@7-9
6
Glute-Ham Raise
3 Sets
10 Reps
@7-9
7
Standing Calf Raise
5 Sets
10 Reps
@7-9
8
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7-9
9
Jefferson Curl
3 Sets
10 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@7-9
2
Overhead Press (Barbell)
3 Sets
10 Reps
@7-9
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7-9
4
Dip (Weighted)
3 Sets
10 Reps
@7-9
5
Lateral Raise (Dumbbell)
6 Sets
10 Reps
@7-9
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7-9
7
Chest Fly (Cable)
3 Sets
10 Reps
@7-9
8
Cable Crunch
5 Sets
10 Reps
@7-9
9
Wrist Curls
5 Sets
10 Reps
@7-9
Day 2
1
Deadlift (Barbell)
1 Set
5 Reps
@7-9
2
Pull-Up (Weighted)
3 Sets
10 Reps
@7-9
3
Seated Row (Cable)
3 Sets
10 Reps
@7-9
4
Standing Pullover (Cable)
3 Sets
10 Reps
@7-9
5
Cable Crunch
5 Sets
10 Reps
@7-9
6
Dumbbell Row
3 Sets
10 Reps
@7-9
7
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@7-9
8
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7-9
9
Wrist Curls
5 Sets
10 Reps
@7-9
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
@7-9
2
Anterior Tibialis Raises
5 Sets
10 Reps
@7-9
3
Leg Press
3 Sets
10 Reps
@7-9
4
Leg Extension
3 Sets
10 Reps
@7-9
5
Leg Curl
3 Sets
10 Reps
@7-9
6
Glute-Ham Raise
3 Sets
10 Reps
@7-9
7
Standing Calf Raise
5 Sets
10 Reps
@7-9
8
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7-9
9
Jefferson Curl
3 Sets
10 Reps
@7
Day 4
1
Bench Press (Barbell)
3 Sets
8 Reps
@7-9
2
Overhead Press (Barbell)
3 Sets
10 Reps
@7-9
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7-9
4
Dip (Weighted)
3 Sets
10 Reps
@7-9
5
Lateral Raise (Dumbbell)
6 Sets
10 Reps
@7-9
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7-9
7
Chest Fly (Cable)
3 Sets
10 Reps
@7-9
8
Cable Crunch
5 Sets
10 Reps
@7-9
9
Wrist Curls
5 Sets
10 Reps
@7-9
Day 5
1
Deadlift (Barbell)
1 Set
5 Reps
@7-9
2
Pull-Up (Weighted)
3 Sets
10 Reps
@7-9
3
Seated Row (Cable)
3 Sets
10 Reps
@7-9
4
Standing Pullover (Cable)
3 Sets
10 Reps
@7-9
5
Cable Crunch
5 Sets
10 Reps
@7-9
6
Dumbbell Row
3 Sets
10 Reps
@7-9
7
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@7-9
8
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7-9
9
Wrist Curls
5 Sets
10 Reps
@7-9
Day 6
1
Squat (Barbell)
3 Sets
8 Reps
@7-9
2
Anterior Tibialis Raises
5 Sets
10 Reps
@7-9
3
Leg Press
3 Sets
10 Reps
@7-9
4
Leg Extension
3 Sets
10 Reps
@7-9
5
Leg Curl
3 Sets
10 Reps
@7-9
6
Glute-Ham Raise
3 Sets
10 Reps
@7-9
7
Standing Calf Raise
5 Sets
10 Reps
@7-9
8
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7-9
9
Jefferson Curl
3 Sets
10 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@7-9
2
Overhead Press (Barbell)
3 Sets
10 Reps
@7-9
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7-9
4
Dip (Weighted)
3 Sets
10 Reps
@7-9
5
Lateral Raise (Dumbbell)
6 Sets
10 Reps
@7-9
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7-9
7
Chest Fly (Cable)
3 Sets
10 Reps
@7-9
8
Cable Crunch
5 Sets
10 Reps
@7-9
9
Wrist Curls
5 Sets
10 Reps
@7-9
Day 2
1
Deadlift (Barbell)
1 Set
5 Reps
@7-9
2
Pull-Up (Weighted)
3 Sets
10 Reps
@7-9
3
Seated Row (Cable)
3 Sets
10 Reps
@7-9
4
Standing Pullover (Cable)
3 Sets
10 Reps
@7-9
5
Cable Crunch
5 Sets
10 Reps
@7-9
6
Dumbbell Row
3 Sets
10 Reps
@7-9
7
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@7-9
8
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7-9
9
Wrist Curls
5 Sets
10 Reps
@7-9
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
@7-9
2
Anterior Tibialis Raises
5 Sets
10 Reps
@7-9
3
Leg Press
3 Sets
10 Reps
@7-9
4
Leg Extension
3 Sets
10 Reps
@7-9
5
Leg Curl
3 Sets
10 Reps
@7-9
6
Glute-Ham Raise
3 Sets
10 Reps
@7-9
7
Standing Calf Raise
5 Sets
10 Reps
@7-9
8
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7-9
9
Jefferson Curl
3 Sets
10 Reps
@7
Day 4
1
Bench Press (Barbell)
3 Sets
8 Reps
@7-9
2
Overhead Press (Barbell)
3 Sets
10 Reps
@7-9
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7-9
4
Dip (Weighted)
3 Sets
10 Reps
@7-9
5
Lateral Raise (Dumbbell)
6 Sets
10 Reps
@7-9
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7-9
7
Chest Fly (Cable)
3 Sets
10 Reps
@7-9
8
Cable Crunch
5 Sets
10 Reps
@7-9
9
Wrist Curls
5 Sets
10 Reps
@7-9
Day 5
1
Deadlift (Barbell)
1 Set
5 Reps
@7-9
2
Pull-Up (Weighted)
3 Sets
10 Reps
@7-9
3
Seated Row (Cable)
3 Sets
10 Reps
@7-9
4
Standing Pullover (Cable)
3 Sets
10 Reps
@7-9
5
Cable Crunch
5 Sets
10 Reps
@7-9
6
Dumbbell Row
3 Sets
10 Reps
@7-9
7
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@7-9
8
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7-9
9
Wrist Curls
5 Sets
10 Reps
@7-9
Day 6
1
Squat (Barbell)
3 Sets
8 Reps
@7-9
2
Anterior Tibialis Raises
5 Sets
10 Reps
@7-9
3
Leg Press
3 Sets
10 Reps
@7-9
4
Leg Extension
3 Sets
10 Reps
@7-9
5
Leg Curl
3 Sets
10 Reps
@7-9
6
Glute-Ham Raise
3 Sets
10 Reps
@7-9
7
Standing Calf Raise
5 Sets
10 Reps
@7-9
8
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7-9
9
Jefferson Curl
3 Sets
10 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@7-9
2
Overhead Press (Barbell)
3 Sets
10 Reps
@7-9
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7-9
4
Dip (Weighted)
3 Sets
10 Reps
@7-9
5
Lateral Raise (Dumbbell)
6 Sets
10 Reps
@7-9
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7-9
7
Chest Fly (Cable)
3 Sets
10 Reps
@7-9
8
Cable Crunch
5 Sets
10 Reps
@7-9
9
Wrist Curls
5 Sets
10 Reps
@7-9
Day 2
1
Deadlift (Barbell)
1 Set
5 Reps
@7-9
2
Pull-Up (Weighted)
3 Sets
10 Reps
@7-9
3
Seated Row (Cable)
3 Sets
10 Reps
@7-9
4
Standing Pullover (Cable)
3 Sets
10 Reps
@7-9
5
Cable Crunch
5 Sets
10 Reps
@7-9
6
Dumbbell Row
3 Sets
10 Reps
@7-9
7
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@7-9
8
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7-9
9
Wrist Curls
5 Sets
10 Reps
@7-9
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
@7-9
2
Anterior Tibialis Raises
5 Sets
10 Reps
@7-9
3
Leg Press
3 Sets
10 Reps
@7-9
4
Leg Extension
3 Sets
10 Reps
@7-9
5
Leg Curl
3 Sets
10 Reps
@7-9
6
Glute-Ham Raise
3 Sets
10 Reps
@7-9
7
Standing Calf Raise
5 Sets
10 Reps
@7-9
8
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7-9
9
Jefferson Curl
3 Sets
10 Reps
@7
Day 4
1
Bench Press (Barbell)
3 Sets
8 Reps
@7-9
2
Overhead Press (Barbell)
3 Sets
10 Reps
@7-9
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7-9
4
Dip (Weighted)
3 Sets
10 Reps
@7-9
5
Lateral Raise (Dumbbell)
6 Sets
10 Reps
@7-9
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7-9
7
Chest Fly (Cable)
3 Sets
10 Reps
@7-9
8
Cable Crunch
5 Sets
10 Reps
@7-9
9
Wrist Curls
5 Sets
10 Reps
@7-9
Day 5
1
Deadlift (Barbell)
1 Set
5 Reps
@7-9
2
Pull-Up (Weighted)
3 Sets
10 Reps
@7-9
3
Seated Row (Cable)
3 Sets
10 Reps
@7-9
4
Standing Pullover (Cable)
3 Sets
10 Reps
@7-9
5
Cable Crunch
5 Sets
10 Reps
@7-9
6
Dumbbell Row
3 Sets
10 Reps
@7-9
7
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@7-9
8
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7-9
9
Wrist Curls
5 Sets
10 Reps
@7-9
Day 6
1
Squat (Barbell)
3 Sets
8 Reps
@7-9
2
Anterior Tibialis Raises
5 Sets
10 Reps
@7-9
3
Leg Press
3 Sets
10 Reps
@7-9
4
Leg Extension
3 Sets
10 Reps
@7-9
5
Leg Curl
3 Sets
10 Reps
@7-9
6
Glute-Ham Raise
3 Sets
10 Reps
@7-9
7
Standing Calf Raise
5 Sets
10 Reps
@7-9
8
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7-9
9
Jefferson Curl
3 Sets
10 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@7-9
2
Overhead Press (Barbell)
3 Sets
10 Reps
@7-9
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7-9
4
Dip (Weighted)
3 Sets
10 Reps
@7-9
5
Lateral Raise (Dumbbell)
6 Sets
10 Reps
@7-9
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7-9
7
Chest Fly (Cable)
3 Sets
10 Reps
@7-9
8
Cable Crunch
5 Sets
10 Reps
@7-9
9
Wrist Curls
5 Sets
10 Reps
@7-9
Day 2
1
Deadlift (Barbell)
1 Set
5 Reps
@7-9
2
Pull-Up (Weighted)
3 Sets
10 Reps
@7-9
3
Seated Row (Cable)
3 Sets
10 Reps
@7-9
4
Standing Pullover (Cable)
3 Sets
10 Reps
@7-9
5
Cable Crunch
5 Sets
10 Reps
@7-9
6
Dumbbell Row
3 Sets
10 Reps
@7-9
7
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@7-9
8
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7-9
9
Wrist Curls
5 Sets
10 Reps
@7-9
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
@7-9
2
Anterior Tibialis Raises
5 Sets
10 Reps
@7-9
3
Leg Press
3 Sets
10 Reps
@7-9
4
Leg Extension
3 Sets
10 Reps
@7-9
5
Leg Curl
3 Sets
10 Reps
@7-9
6
Glute-Ham Raise
3 Sets
10 Reps
@7-9
7
Standing Calf Raise
5 Sets
10 Reps
@7-9
8
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7-9
9
Jefferson Curl
3 Sets
10 Reps
@7
Day 4
1
Bench Press (Barbell)
3 Sets
8 Reps
@7-9
2
Overhead Press (Barbell)
3 Sets
10 Reps
@7-9
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7-9
4
Dip (Weighted)
3 Sets
10 Reps
@7-9
5
Lateral Raise (Dumbbell)
6 Sets
10 Reps
@7-9
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7-9
7
Chest Fly (Cable)
3 Sets
10 Reps
@7-9
8
Cable Crunch
5 Sets
10 Reps
@7-9
9
Wrist Curls
5 Sets
10 Reps
@7-9
Day 5
1
Deadlift (Barbell)
1 Set
5 Reps
@7-9
2
Pull-Up (Weighted)
3 Sets
10 Reps
@7-9
3
Seated Row (Cable)
3 Sets
10 Reps
@7-9
4
Standing Pullover (Cable)
3 Sets
10 Reps
@7-9
5
Cable Crunch
5 Sets
10 Reps
@7-9
6
Dumbbell Row
3 Sets
10 Reps
@7-9
7
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@7-9
8
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7-9
9
Wrist Curls
5 Sets
10 Reps
@7-9
Day 6
1
Squat (Barbell)
3 Sets
8 Reps
@7-9
2
Anterior Tibialis Raises
5 Sets
10 Reps
@7-9
3
Leg Press
3 Sets
10 Reps
@7-9
4
Leg Extension
3 Sets
10 Reps
@7-9
5
Leg Curl
3 Sets
10 Reps
@7-9
6
Glute-Ham Raise
3 Sets
10 Reps
@7-9
7
Standing Calf Raise
5 Sets
10 Reps
@7-9
8
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7-9
9
Jefferson Curl
3 Sets
10 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@7-9
2
Overhead Press (Barbell)
3 Sets
10 Reps
@7-9
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7-9
4
Dip (Weighted)
3 Sets
10 Reps
@7-9
5
Lateral Raise (Dumbbell)
6 Sets
10 Reps
@7-9
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7-9
7
Chest Fly (Cable)
3 Sets
10 Reps
@7-9
8
Cable Crunch
5 Sets
10 Reps
@7-9
9
Wrist Curls
5 Sets
10 Reps
@7-9
Day 2
1
Deadlift (Barbell)
1 Set
5 Reps
@7-9
2
Pull-Up (Weighted)
3 Sets
10 Reps
@7-9
3
Seated Row (Cable)
3 Sets
10 Reps
@7-9
4
Standing Pullover (Cable)
3 Sets
10 Reps
@7-9
5
Cable Crunch
5 Sets
10 Reps
@7-9
6
Dumbbell Row
3 Sets
10 Reps
@7-9
7
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@7-9
8
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7-9
9
Wrist Curls
5 Sets
10 Reps
@7-9
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
@7-9
2
Anterior Tibialis Raises
5 Sets
10 Reps
@7-9
3
Leg Press
3 Sets
10 Reps
@7-9
4
Leg Extension
3 Sets
10 Reps
@7-9
5
Leg Curl
3 Sets
10 Reps
@7-9
6
Glute-Ham Raise
3 Sets
10 Reps
@7-9
7
Standing Calf Raise
5 Sets
10 Reps
@7-9
8
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7-9
9
Jefferson Curl
3 Sets
10 Reps
@7
Day 4
1
Bench Press (Barbell)
3 Sets
8 Reps
@7-9
2
Overhead Press (Barbell)
3 Sets
10 Reps
@7-9
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7-9
4
Dip (Weighted)
3 Sets
10 Reps
@7-9
5
Lateral Raise (Dumbbell)
6 Sets
10 Reps
@7-9
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7-9
7
Chest Fly (Cable)
3 Sets
10 Reps
@7-9
8
Cable Crunch
5 Sets
10 Reps
@7-9
9
Wrist Curls
5 Sets
10 Reps
@7-9
Day 5
1
Deadlift (Barbell)
1 Set
5 Reps
@7-9
2
Pull-Up (Weighted)
3 Sets
10 Reps
@7-9
3
Seated Row (Cable)
3 Sets
10 Reps
@7-9
4
Standing Pullover (Cable)
3 Sets
10 Reps
@7-9
5
Cable Crunch
5 Sets
10 Reps
@7-9
6
Dumbbell Row
3 Sets
10 Reps
@7-9
7
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@7-9
8
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7-9
9
Wrist Curls
5 Sets
10 Reps
@7-9
Day 6
1
Squat (Barbell)
3 Sets
8 Reps
@7-9
2
Anterior Tibialis Raises
5 Sets
10 Reps
@7-9
3
Leg Press
3 Sets
10 Reps
@7-9
4
Leg Extension
3 Sets
10 Reps
@7-9
5
Leg Curl
3 Sets
10 Reps
@7-9
6
Glute-Ham Raise
3 Sets
10 Reps
@7-9
7
Standing Calf Raise
5 Sets
10 Reps
@7-9
8
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7-9
9
Jefferson Curl
3 Sets
10 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@7-9
2
Overhead Press (Barbell)
3 Sets
10 Reps
@7-9
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7-9
4
Dip (Weighted)
3 Sets
10 Reps
@7-9
5
Lateral Raise (Dumbbell)
6 Sets
10 Reps
@7-9
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7-9
7
Chest Fly (Cable)
3 Sets
10 Reps
@7-9
8
Cable Crunch
5 Sets
10 Reps
@7-9
9
Wrist Curls
5 Sets
10 Reps
@7-9
Day 2
1
Deadlift (Barbell)
1 Set
5 Reps
@7-9
2
Pull-Up (Weighted)
3 Sets
10 Reps
@7-9
3
Seated Row (Cable)
3 Sets
10 Reps
@7-9
4
Standing Pullover (Cable)
3 Sets
10 Reps
@7-9
5
Cable Crunch
5 Sets
10 Reps
@7-9
6
Dumbbell Row
3 Sets
10 Reps
@7-9
7
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@7-9
8
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7-9
9
Wrist Curls
5 Sets
10 Reps
@7-9
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
@7-9
2
Anterior Tibialis Raises
5 Sets
10 Reps
@7-9
3
Leg Press
3 Sets
10 Reps
@7-9
4
Leg Extension
3 Sets
10 Reps
@7-9
5
Leg Curl
3 Sets
10 Reps
@7-9
6
Glute-Ham Raise
3 Sets
10 Reps
@7-9
7
Standing Calf Raise
5 Sets
10 Reps
@7-9
8
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7-9
9
Jefferson Curl
3 Sets
10 Reps
@7
Day 4
1
Bench Press (Barbell)
3 Sets
8 Reps
@7-9
2
Overhead Press (Barbell)
3 Sets
10 Reps
@7-9
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7-9
4
Dip (Weighted)
3 Sets
10 Reps
@7-9
5
Lateral Raise (Dumbbell)
6 Sets
10 Reps
@7-9
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7-9
7
Chest Fly (Cable)
3 Sets
10 Reps
@7-9
8
Cable Crunch
5 Sets
10 Reps
@7-9
9
Wrist Curls
5 Sets
10 Reps
@7-9
Day 5
1
Deadlift (Barbell)
1 Set
5 Reps
@7-9
2
Pull-Up (Weighted)
3 Sets
10 Reps
@7-9
3
Seated Row (Cable)
3 Sets
10 Reps
@7-9
4
Standing Pullover (Cable)
3 Sets
10 Reps
@7-9
5
Cable Crunch
5 Sets
10 Reps
@7-9
6
Dumbbell Row
3 Sets
10 Reps
@7-9
7
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@7-9
8
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7-9
9
Wrist Curls
5 Sets
10 Reps
@7-9
Day 6
1
Squat (Barbell)
3 Sets
8 Reps
@7-9
2
Anterior Tibialis Raises
5 Sets
10 Reps
@7-9
3
Leg Press
3 Sets
10 Reps
@7-9
4
Leg Extension
3 Sets
10 Reps
@7-9
5
Leg Curl
3 Sets
10 Reps
@7-9
6
Glute-Ham Raise
3 Sets
10 Reps
@7-9
7
Standing Calf Raise
5 Sets
10 Reps
@7-9
8
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7-9
9
Jefferson Curl
3 Sets
10 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@7-9
2
Overhead Press (Barbell)
3 Sets
10 Reps
@7-9
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7-9
4
Dip (Weighted)
3 Sets
10 Reps
@7-9
5
Lateral Raise (Dumbbell)
6 Sets
10 Reps
@7-9
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7-9
7
Chest Fly (Cable)
3 Sets
10 Reps
@7-9
8
Cable Crunch
5 Sets
10 Reps
@7-9
9
Wrist Curls
5 Sets
10 Reps
@7-9
Day 2
1
Deadlift (Barbell)
1 Set
5 Reps
@7-9
2
Pull-Up (Weighted)
3 Sets
10 Reps
@7-9
3
Seated Row (Cable)
3 Sets
10 Reps
@7-9
4
Standing Pullover (Cable)
3 Sets
10 Reps
@7-9
5
Cable Crunch
5 Sets
10 Reps
@7-9
6
Dumbbell Row
3 Sets
10 Reps
@7-9
7
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@7-9
8
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7-9
9
Wrist Curls
5 Sets
10 Reps
@7-9
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
@7-9
2
Anterior Tibialis Raises
5 Sets
10 Reps
@7-9
3
Leg Press
3 Sets
10 Reps
@7-9
4
Leg Extension
3 Sets
10 Reps
@7-9
5
Leg Curl
3 Sets
10 Reps
@7-9
6
Glute-Ham Raise
3 Sets
10 Reps
@7-9
7
Standing Calf Raise
5 Sets
10 Reps
@7-9
8
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7-9
9
Jefferson Curl
3 Sets
10 Reps
@7
Day 4
1
Bench Press (Barbell)
3 Sets
8 Reps
@7-9
2
Overhead Press (Barbell)
3 Sets
10 Reps
@7-9
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7-9
4
Dip (Weighted)
3 Sets
10 Reps
@7-9
5
Lateral Raise (Dumbbell)
6 Sets
10 Reps
@7-9
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7-9
7
Chest Fly (Cable)
3 Sets
10 Reps
@7-9
8
Cable Crunch
5 Sets
10 Reps
@7-9
9
Wrist Curls
5 Sets
10 Reps
@7-9
Day 5
1
Deadlift (Barbell)
1 Set
5 Reps
@7-9
2
Pull-Up (Weighted)
3 Sets
10 Reps
@7-9
3
Seated Row (Cable)
3 Sets
10 Reps
@7-9
4
Standing Pullover (Cable)
3 Sets
10 Reps
@7-9
5
Cable Crunch
5 Sets
10 Reps
@7-9
6
Dumbbell Row
3 Sets
10 Reps
@7-9
7
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@7-9
8
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7-9
9
Wrist Curls
5 Sets
10 Reps
@7-9
Day 6
1
Squat (Barbell)
3 Sets
8 Reps
@7-9
2
Anterior Tibialis Raises
5 Sets
10 Reps
@7-9
3
Leg Press
3 Sets
10 Reps
@7-9
4
Leg Extension
3 Sets
10 Reps
@7-9
5
Leg Curl
3 Sets
10 Reps
@7-9
6
Glute-Ham Raise
3 Sets
10 Reps
@7-9
7
Standing Calf Raise
5 Sets
10 Reps
@7-9
8
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7-9
9
Jefferson Curl
3 Sets
10 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@7-9
2
Overhead Press (Barbell)
3 Sets
10 Reps
@7-9
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7-9
4
Dip (Weighted)
3 Sets
10 Reps
@7-9
5
Lateral Raise (Dumbbell)
6 Sets
10 Reps
@7-9
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7-9
7
Chest Fly (Cable)
3 Sets
10 Reps
@7-9
8
Cable Crunch
5 Sets
10 Reps
@7-9
9
Wrist Curls
5 Sets
10 Reps
@7-9
Day 2
1
Deadlift (Barbell)
1 Set
5 Reps
@7-9
2
Pull-Up (Weighted)
3 Sets
10 Reps
@7-9
3
Seated Row (Cable)
3 Sets
10 Reps
@7-9
4
Standing Pullover (Cable)
3 Sets
10 Reps
@7-9
5
Cable Crunch
5 Sets
10 Reps
@7-9
6
Dumbbell Row
3 Sets
10 Reps
@7-9
7
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@7-9
8
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7-9
9
Wrist Curls
5 Sets
10 Reps
@7-9
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
@7-9
2
Anterior Tibialis Raises
5 Sets
10 Reps
@7-9
3
Leg Press
3 Sets
10 Reps
@7-9
4
Leg Extension
3 Sets
10 Reps
@7-9
5
Leg Curl
3 Sets
10 Reps
@7-9
6
Glute-Ham Raise
3 Sets
10 Reps
@7-9
7
Standing Calf Raise
5 Sets
10 Reps
@7-9
8
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7-9
9
Jefferson Curl
3 Sets
10 Reps
@7
Day 4
1
Bench Press (Barbell)
3 Sets
8 Reps
@7-9
2
Overhead Press (Barbell)
3 Sets
10 Reps
@7-9
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7-9
4
Dip (Weighted)
3 Sets
10 Reps
@7-9
5
Lateral Raise (Dumbbell)
6 Sets
10 Reps
@7-9
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7-9
7
Chest Fly (Cable)
3 Sets
10 Reps
@7-9
8
Cable Crunch
5 Sets
10 Reps
@7-9
9
Wrist Curls
5 Sets
10 Reps
@7-9
Day 5
1
Deadlift (Barbell)
1 Set
5 Reps
@7-9
2
Pull-Up (Weighted)
3 Sets
10 Reps
@7-9
3
Seated Row (Cable)
3 Sets
10 Reps
@7-9
4
Standing Pullover (Cable)
3 Sets
10 Reps
@7-9
5
Cable Crunch
5 Sets
10 Reps
@7-9
6
Dumbbell Row
3 Sets
10 Reps
@7-9
7
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@7-9
8
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7-9
9
Wrist Curls
5 Sets
10 Reps
@7-9
Day 6
1
Squat (Barbell)
3 Sets
8 Reps
@7-9
2
Anterior Tibialis Raises
5 Sets
10 Reps
@7-9
3
Leg Press
3 Sets
10 Reps
@7-9
4
Leg Extension
3 Sets
10 Reps
@7-9
5
Leg Curl
3 Sets
10 Reps
@7-9
6
Glute-Ham Raise
3 Sets
10 Reps
@7-9
7
Standing Calf Raise
5 Sets
10 Reps
@7-9
8
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7-9
9
Jefferson Curl
3 Sets
10 Reps
@7