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Power building
by Saptarshi B.
1 athletes joined
Program Description
Building a functionally strong and asthetic physique. The program specialises in big 3 lifts with sove accessory work and extra arm and rear delt day
Program Overview
Level
Novice, Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Apr 23, 2024 09:18
Last Edited
May 08, 2024 02:38
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Week 1
1 / 12 Weeks
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
3 Sets
10 Reps
8 Reps
@8
@8
2A
Push Up
2 Sets
10 Reps
@9
2B
Chest Fly (Cable)
2 Sets
12 Reps
@8
3
One Arm Lateral Raise (Cable)
1 Set
2 Sets
15 Reps
12 Reps
@7
@7
4
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8.5
@8.5
@8.5
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8.5
@8.5
@8.5
Day 2
1
Squat (Low Bar)
3 Sets
6 Reps
@7
2
Deadlift (Barbell)
2 Sets
1 Set
5 Reps
1 Reps
@7
@9
3A
Leg Extension
1 Set
1 Set
15 Reps
12 Reps
@8.5
@8.5
3B
Leg Curl
1 Set
1 Set
15 Reps
12 Reps
@8.5
@8.5
4
Decline Crunch
3 Sets
30 Reps
@9
Day 4
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@8
@8
3A
Leg Extension
1 Set
1 Set
15 Reps
12 Reps
@8
@8
3B
Lying Leg Curl
1 Set
1 Set
15 Reps
12 Reps
@8
@8
4
Reverse Abs Crunch (Bodyweight)
3 Sets
30 Reps
@9
Day 5
1
Alternating Dumbbell Curl
1 Set
1 Set
10 Reps
8 Reps
@8
@8
2
Single Arm Tricep Press down
1 Set
1 Set
12 Reps
10 Reps
@8
@8
3
Bayesian Curl
1 Set
1 Set
15 Reps
12 Reps
@8
@8
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
15 Reps
12 Reps
@8
@8
5A
Rear Delt Fly (Machine)
2 Sets
12 Reps
@8
5B
Face Pull
2 Sets
12 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
@7
2
Pull-Up (Band)
3 Sets
8 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
4
Chest Supported Row (Machine)
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
4 Sets
15 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
@7
2
Pull-Up (Band)
3 Sets
8 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
4
Chest Supported Row (Machine)
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
4 Sets
15 Reps
@7
Day 2
1
Squat (Low Bar)
3 Sets
6 Reps
@7
2
Deadlift (Barbell)
2 Sets
1 Set
5 Reps
1 Reps
@7
@9
3A
Leg Extension
1 Set
1 Set
15 Reps
12 Reps
@8.5
@8.5
3B
Leg Curl
1 Set
1 Set
15 Reps
12 Reps
@8.5
@8.5
4
Decline Crunch
3 Sets
30 Reps
@9
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
3 Sets
10 Reps
8 Reps
@8
@8
2A
Push Up
2 Sets
10 Reps
@9
2B
Chest Fly (Cable)
2 Sets
12 Reps
@8
3
One Arm Lateral Raise (Cable)
1 Set
2 Sets
15 Reps
12 Reps
@7
@7
4
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8.5
@8.5
@8.5
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8.5
@8.5
@8.5
Day 4
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@8
@8
3A
Leg Extension
1 Set
1 Set
15 Reps
12 Reps
@8
@8
3B
Lying Leg Curl
1 Set
1 Set
15 Reps
12 Reps
@8
@8
4
Reverse Abs Crunch (Bodyweight)
3 Sets
30 Reps
@9
Day 5
1
Alternating Dumbbell Curl
1 Set
1 Set
10 Reps
8 Reps
@8
@8
2
Single Arm Tricep Press down
1 Set
1 Set
12 Reps
10 Reps
@8
@8
3
Bayesian Curl
1 Set
1 Set
15 Reps
12 Reps
@8
@8
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
15 Reps
12 Reps
@8
@8
5A
Rear Delt Fly (Machine)
2 Sets
12 Reps
@8
5B
Face Pull
2 Sets
12 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
@7
2
Pull-Up (Band)
3 Sets
8 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
4
Chest Supported Row (Machine)
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
4 Sets
15 Reps
@7
Day 2
1
Squat (Low Bar)
3 Sets
6 Reps
@7
2
Deadlift (Barbell)
2 Sets
1 Set
5 Reps
1 Reps
@7
@9
3A
Leg Extension
1 Set
1 Set
15 Reps
12 Reps
@8.5
@8.5
3B
Leg Curl
1 Set
1 Set
15 Reps
12 Reps
@8.5
@8.5
4
Decline Crunch
3 Sets
30 Reps
@9
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
3 Sets
10 Reps
8 Reps
@8
@8
2A
Push Up
2 Sets
10 Reps
@9
2B
Chest Fly (Cable)
2 Sets
12 Reps
@8
3
One Arm Lateral Raise (Cable)
1 Set
2 Sets
15 Reps
12 Reps
@7
@7
4
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8.5
@8.5
@8.5
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8.5
@8.5
@8.5
Day 4
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@8
@8
3A
Leg Extension
1 Set
1 Set
15 Reps
12 Reps
@8
@8
3B
Lying Leg Curl
1 Set
1 Set
15 Reps
12 Reps
@8
@8
4
Reverse Abs Crunch (Bodyweight)
3 Sets
30 Reps
@9
Day 5
1
Alternating Dumbbell Curl
1 Set
1 Set
10 Reps
8 Reps
@8
@8
2
Single Arm Tricep Press down
1 Set
1 Set
12 Reps
10 Reps
@8
@8
3
Bayesian Curl
1 Set
1 Set
15 Reps
12 Reps
@8
@8
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
15 Reps
12 Reps
@8
@8
5A
Rear Delt Fly (Machine)
2 Sets
12 Reps
@8
5B
Face Pull
2 Sets
12 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
@7
2
Pull-Up (Band)
3 Sets
8 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
4
Chest Supported Row (Machine)
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
4 Sets
15 Reps
@7
Day 2
1
Squat (Low Bar)
3 Sets
6 Reps
@7
2
Deadlift (Barbell)
2 Sets
1 Set
5 Reps
1 Reps
@7
@9
3A
Leg Extension
1 Set
1 Set
15 Reps
12 Reps
@8.5
@8.5
3B
Leg Curl
1 Set
1 Set
15 Reps
12 Reps
@8.5
@8.5
4
Decline Crunch
3 Sets
30 Reps
@9
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
3 Sets
10 Reps
8 Reps
@8
@8
2A
Push Up
2 Sets
10 Reps
@9
2B
Chest Fly (Cable)
2 Sets
12 Reps
@8
3
One Arm Lateral Raise (Cable)
1 Set
2 Sets
15 Reps
12 Reps
@7
@7
4
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8.5
@8.5
@8.5
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8.5
@8.5
@8.5
Day 4
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@8
@8
3A
Leg Extension
1 Set
1 Set
15 Reps
12 Reps
@8
@8
3B
Lying Leg Curl
1 Set
1 Set
15 Reps
12 Reps
@8
@8
4
Reverse Abs Crunch (Bodyweight)
3 Sets
30 Reps
@9
Day 5
1
Alternating Dumbbell Curl
1 Set
1 Set
10 Reps
8 Reps
@8
@8
2
Single Arm Tricep Press down
1 Set
1 Set
12 Reps
10 Reps
@8
@8
3
Bayesian Curl
1 Set
1 Set
15 Reps
12 Reps
@8
@8
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
15 Reps
12 Reps
@8
@8
5A
Rear Delt Fly (Machine)
2 Sets
12 Reps
@8
5B
Face Pull
2 Sets
12 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
@7
2
Pull-Up (Band)
3 Sets
8 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
4
Chest Supported Row (Machine)
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
4 Sets
15 Reps
@7
Day 2
1
Squat (Low Bar)
3 Sets
6 Reps
@7
2
Deadlift (Barbell)
2 Sets
1 Set
5 Reps
1 Reps
@7
@9
3A
Leg Extension
1 Set
1 Set
15 Reps
12 Reps
@8.5
@8.5
3B
Leg Curl
1 Set
1 Set
15 Reps
12 Reps
@8.5
@8.5
4
Decline Crunch
3 Sets
30 Reps
@9
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
3 Sets
10 Reps
8 Reps
@8
@8
2A
Push Up
2 Sets
10 Reps
@9
2B
Chest Fly (Cable)
2 Sets
12 Reps
@8
3
One Arm Lateral Raise (Cable)
1 Set
2 Sets
15 Reps
12 Reps
@7
@7
4
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8.5
@8.5
@8.5
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8.5
@8.5
@8.5
Day 4
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@8
@8
3A
Leg Extension
1 Set
1 Set
15 Reps
12 Reps
@8
@8
3B
Lying Leg Curl
1 Set
1 Set
15 Reps
12 Reps
@8
@8
4
Reverse Abs Crunch (Bodyweight)
3 Sets
30 Reps
@9
Day 5
1
Alternating Dumbbell Curl
1 Set
1 Set
10 Reps
8 Reps
@8
@8
2
Single Arm Tricep Press down
1 Set
1 Set
12 Reps
10 Reps
@8
@8
3
Bayesian Curl
1 Set
1 Set
15 Reps
12 Reps
@8
@8
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
15 Reps
12 Reps
@8
@8
5A
Rear Delt Fly (Machine)
2 Sets
12 Reps
@8
5B
Face Pull
2 Sets
12 Reps
@8
Day 5
1
Alternating Dumbbell Curl
1 Set
1 Set
10 Reps
8 Reps
@8
@8
2
Single Arm Tricep Press down
1 Set
1 Set
12 Reps
10 Reps
@8
@8
3
Bayesian Curl
1 Set
1 Set
15 Reps
12 Reps
@8
@8
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
15 Reps
12 Reps
@8
@8
5A
Rear Delt Fly (Machine)
2 Sets
12 Reps
@8
5B
Face Pull
2 Sets
12 Reps
@8
Day 1
1
Bench Press (Barbell)
2 Sets
10 Reps
@6
2
Pull-Up (Band)
2 Sets
5 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
@6
4
Chest Supported Row (Machine)
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
4 Sets
15 Reps
@7
Day 2
1
Squat (Low Bar)
3 Sets
10 Reps
@6
2
Deadlift (Barbell)
1 Set
6 Reps
@6
3A
Leg Extension
1 Set
1 Set
15 Reps
12 Reps
@8.5
@8.5
3B
Leg Curl
1 Set
1 Set
15 Reps
12 Reps
@8.5
@8.5
4
Decline Crunch
3 Sets
30 Reps
@9
Day 4
1
Leg Press (45 Degrees)
1 Set
1 Set
15 Reps
12 Reps
@8
@8
2
Romanian Deadlift (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@8
@8
3A
Leg Extension
1 Set
1 Set
15 Reps
12 Reps
@8
@8
3B
Lying Leg Curl
1 Set
1 Set
15 Reps
12 Reps
@8
@8
4
Reverse Abs Crunch (Bodyweight)
3 Sets
30 Reps
@9
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
10 Reps
8 Reps
@8
@8
2A
Push Up
2 Sets
10 Reps
@9
2B
Chest Fly (Cable)
2 Sets
12 Reps
@8
3
One Arm Lateral Raise (Cable)
1 Set
2 Sets
15 Reps
12 Reps
@7
@7
4
Lat Pulldown
1 Set
1 Set
15 Reps
12 Reps
@8.5
@8.5
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
12 Reps
10 Reps
@8.5
@8.5
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
3 Sets
10 Reps
8 Reps
@8
@8
2A
Push Up
2 Sets
10 Reps
@9
2B
Chest Fly (Cable)
2 Sets
12 Reps
@8
3
One Arm Lateral Raise (Cable)
1 Set
2 Sets
15 Reps
12 Reps
@7
@7
4
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8.5
@8.5
@8.5
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8.5
@8.5
@8.5
Day 4
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@8
@8
3A
Leg Extension
1 Set
1 Set
15 Reps
12 Reps
@8
@8
3B
Lying Leg Curl
1 Set
1 Set
15 Reps
12 Reps
@8
@8
4
Reverse Abs Crunch (Bodyweight)
3 Sets
30 Reps
@9
Day 5
1
Alternating Dumbbell Curl
1 Set
1 Set
10 Reps
8 Reps
@8
@8
2
Single Arm Tricep Press down
1 Set
1 Set
12 Reps
10 Reps
@8
@8
3
Bayesian Curl
1 Set
1 Set
15 Reps
12 Reps
@8
@8
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
15 Reps
12 Reps
@8
@8
5A
Rear Delt Fly (Machine)
2 Sets
12 Reps
@8
5B
Face Pull
2 Sets
12 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
@8
2
Pull-Up (Band)
3 Sets
8 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
4
Chest Supported Row (Machine)
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
4 Sets
15 Reps
@7
Day 2
1
Squat (Low Bar)
3 Sets
5 Reps
@8
2
Deadlift (Barbell)
2 Sets
1 Set
5 Reps
1 Reps
@7
@9
3A
Leg Extension
1 Set
1 Set
15 Reps
12 Reps
@8.5
@8.5
3B
Leg Curl
1 Set
1 Set
15 Reps
12 Reps
@8.5
@8.5
4
Decline Crunch
3 Sets
30 Reps
@9
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
3 Sets
10 Reps
8 Reps
@8
@8
2A
Push Up
2 Sets
10 Reps
@9
2B
Chest Fly (Cable)
2 Sets
12 Reps
@8
3
One Arm Lateral Raise (Cable)
1 Set
2 Sets
15 Reps
12 Reps
@7
@7
4
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8.5
@8.5
@8.5
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8.5
@8.5
@8.5
Day 4
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@8
@8
3A
Leg Extension
1 Set
1 Set
15 Reps
12 Reps
@8
@8
3B
Lying Leg Curl
1 Set
1 Set
15 Reps
12 Reps
@8
@8
4
Reverse Abs Crunch (Bodyweight)
3 Sets
30 Reps
@9
Day 5
1
Alternating Dumbbell Curl
1 Set
1 Set
10 Reps
8 Reps
@8
@8
2
Single Arm Tricep Press down
1 Set
1 Set
12 Reps
10 Reps
@8
@8
3
Bayesian Curl
1 Set
1 Set
15 Reps
12 Reps
@8
@8
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
15 Reps
12 Reps
@8
@8
5A
Rear Delt Fly (Machine)
2 Sets
12 Reps
@8
5B
Face Pull
2 Sets
12 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
4 Reps
@8
2
Pull-Up (Band)
3 Sets
8 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
4
Chest Supported Row (Machine)
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
4 Sets
15 Reps
@7
Day 2
1
Squat (Low Bar)
3 Sets
4 Reps
@8
2
Deadlift (Barbell)
2 Sets
1 Set
3 Reps
1 Reps
@8
@9
3A
Leg Extension
1 Set
1 Set
15 Reps
12 Reps
@8.5
@8.5
3B
Leg Curl
1 Set
1 Set
15 Reps
12 Reps
@8.5
@8.5
4
Decline Crunch
3 Sets
30 Reps
@9
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
3 Sets
10 Reps
8 Reps
@8
@8
2A
Push Up
2 Sets
10 Reps
@9
2B
Chest Fly (Cable)
2 Sets
12 Reps
@8
3
One Arm Lateral Raise (Cable)
1 Set
2 Sets
15 Reps
12 Reps
@7
@7
4
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8.5
@8.5
@8.5
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8.5
@8.5
@8.5
Day 4
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@8
@8
3A
Leg Extension
1 Set
1 Set
15 Reps
12 Reps
@8
@8
3B
Lying Leg Curl
1 Set
1 Set
15 Reps
12 Reps
@8
@8
4
Reverse Abs Crunch (Bodyweight)
3 Sets
30 Reps
@9
Day 5
1
Alternating Dumbbell Curl
1 Set
1 Set
10 Reps
8 Reps
@8
@8
2
Single Arm Tricep Press down
1 Set
1 Set
12 Reps
10 Reps
@8
@8
3
Bayesian Curl
1 Set
1 Set
15 Reps
12 Reps
@8
@8
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
15 Reps
12 Reps
@8
@8
5A
Rear Delt Fly (Machine)
2 Sets
12 Reps
@8
5B
Face Pull
2 Sets
12 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
3 Reps
@8.5
2
Pull-Up (Band)
3 Sets
8 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
4
Chest Supported Row (Machine)
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
4 Sets
15 Reps
@7
Day 2
1
Squat (Low Bar)
3 Sets
3 Reps
@8.5
2
Deadlift (Barbell)
2 Sets
1 Set
2 Reps
1 Reps
@8.5
@9
3A
Leg Extension
1 Set
1 Set
15 Reps
12 Reps
@8.5
@8.5
3B
Leg Curl
1 Set
1 Set
15 Reps
12 Reps
@8.5
@8.5
4
Decline Crunch
3 Sets
30 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
3 Reps
@8.5
2
Pull-Up (Band)
3 Sets
8 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
4
Chest Supported Row (Machine)
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
4 Sets
15 Reps
@7
Day 2
1
Squat (Low Bar)
3 Sets
3 Reps
@8.5
2
Deadlift (Barbell)
2 Sets
1 Set
2 Reps
1 Reps
@8.5
@9
3A
Leg Extension
1 Set
1 Set
15 Reps
12 Reps
@8.5
@8.5
3B
Leg Curl
1 Set
1 Set
15 Reps
12 Reps
@8.5
@8.5
4
Decline Crunch
3 Sets
30 Reps
@9
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
3 Sets
10 Reps
8 Reps
@8
@8
2A
Push Up
2 Sets
10 Reps
@9
2B
Chest Fly (Cable)
2 Sets
12 Reps
@8
3
One Arm Lateral Raise (Cable)
1 Set
2 Sets
15 Reps
12 Reps
@7
@7
4
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8.5
@8.5
@8.5
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8.5
@8.5
@8.5
Day 4
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@8
@8
3A
Leg Extension
1 Set
1 Set
15 Reps
12 Reps
@8
@8
3B
Lying Leg Curl
1 Set
1 Set
15 Reps
12 Reps
@8
@8
4
Reverse Abs Crunch (Bodyweight)
3 Sets
30 Reps
@9
Day 5
1
Alternating Dumbbell Curl
1 Set
1 Set
10 Reps
8 Reps
@8
@8
2
Single Arm Tricep Press down
1 Set
1 Set
12 Reps
10 Reps
@8
@8
3
Bayesian Curl
1 Set
1 Set
15 Reps
12 Reps
@8
@8
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
15 Reps
12 Reps
@8
@8
5A
Rear Delt Fly (Machine)
2 Sets
12 Reps
@8
5B
Face Pull
2 Sets
12 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
1 Reps
@10
Day 2
1
Squat (Low Bar)
1 Set
1 Reps
@10
Day 3
1
Deadlift (Barbell)
1 Set
1 Reps
@10
Day 1
1
Bench Press (Barbell)
2 Sets
10 Reps
@6
2
Pull-Up (Band)
2 Sets
5 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
@6
4
Chest Supported Row (Machine)
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
4 Sets
15 Reps
@7
Day 2
1
Squat (Low Bar)
3 Sets
10 Reps
@6
2
Deadlift (Barbell)
1 Set
6 Reps
@6
3A
Leg Extension
1 Set
1 Set
15 Reps
12 Reps
@8.5
@8.5
3B
Leg Curl
1 Set
1 Set
15 Reps
12 Reps
@8.5
@8.5
4
Decline Crunch
3 Sets
30 Reps
@9
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
10 Reps
8 Reps
@8
@8
2A
Push Up
2 Sets
10 Reps
@9
2B
Chest Fly (Cable)
2 Sets
12 Reps
@8
3
One Arm Lateral Raise (Cable)
1 Set
2 Sets
15 Reps
12 Reps
@7
@7
4
Lat Pulldown
1 Set
1 Set
15 Reps
12 Reps
@8.5
@8.5
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
12 Reps
10 Reps
@8.5
@8.5
Day 4
1
Leg Press (45 Degrees)
1 Set
1 Set
15 Reps
12 Reps
@8
@8
2
Romanian Deadlift (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@8
@8
3A
Leg Extension
1 Set
1 Set
15 Reps
12 Reps
@8
@8
3B
Lying Leg Curl
1 Set
1 Set
15 Reps
12 Reps
@8
@8
4
Reverse Abs Crunch (Bodyweight)
3 Sets
30 Reps
@9
Day 5
1
Alternating Dumbbell Curl
1 Set
1 Set
10 Reps
8 Reps
@8
@8
2
Single Arm Tricep Press down
1 Set
1 Set
12 Reps
10 Reps
@8
@8
3
Bayesian Curl
1 Set
1 Set
15 Reps
12 Reps
@8
@8
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
15 Reps
12 Reps
@8
@8
5A
Rear Delt Fly (Machine)
2 Sets
12 Reps
@8
5B
Face Pull
2 Sets
12 Reps
@8