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Power Mountaindog Strength with arm train
by Jeonghwan K.
2 athletes joined
Program Description
Body sculpture with strength. Please Read‼️❗️❗️ For squat, bench, and deadlift, if you succeed 2 reps at 95% set, You can update ur 1rm by increasing 5lbs. For military press and barbell row, update their 1rm by increasing 5lbs every 2 weeks.
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
140 minutes
Created
May 29, 2024 03:02
Last Edited
May 30, 2024 03:18
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Week 1
1 / 12 Weeks
Day 1
1
Pec Deck (Machine)
4 Sets
10 Reps
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
5 Reps
3 Reps
3 Reps
5 Reps
75%
85%
95%
90%
85%
80%
70%
65%
3
Chest Press (Machine)
4 Sets
10 Reps
@10
4
Chest Fly (Cable)
6 Sets
10-15 Reps
@6-8
5
Seated Shoulder Press (Dumbbell)
5 Sets
8-12 Reps
@8
6
Lateral Raise (Machine)
4 Sets
15 Reps
@8
7
V-Handle Tricep Pushdown (Cable)
5 Sets
8-12 Reps
@9
Day 7
1
Squat (Barbell)
1 Set
10 Reps
40%
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
3
Leg Press
4 Sets
10 Reps
@10
4
Lying Leg Curl
5 Sets
8-12 Reps
@8
5
Leg Extension
5 Sets
8-12 Reps
@8
6
Seated Calf Raise
5 Sets
8-12 Reps
@8
Day 2
1
Arm Pull Down
3 Sets
10 Reps
@6
2
Pull-Up (Bodyweight)
2 Sets
2 Sets
1 Set
10-15 Reps
9-15 Reps
8-15 Reps
@10
@10
@10
3
High Row
5 Sets
12-15 Reps
@8.5
4
Seated Row (Cable)
4 Sets
10 Reps
@10
5
Lat Pulldown
4 Sets
12-15 Reps
@8
6
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@8.5
7
Preacher Curl (Barbell)
4 Sets
8-12 Reps
@9
8
Dumbbell Row
4 Sets
12-15 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
10 Reps
40%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
75%
85%
95%
90%
80%
75%
70%
65%
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@10
4
Stiff Leg Deadlift
5 Sets
8-12 Reps
@8.5
5
Leg Extension
5 Sets
8-12 Reps
@9
6
Hip Abductor (Machine)
4 Sets
8-12 Reps
@8
Day 5
1
Lateral Raise (Machine)
4 Sets
10 Reps
@8
2
Military Press (Barbell)
2 Sets
1 Set
2 Sets
1 Set
1 Set
6 Reps
6 Reps
6 Reps
5 Reps
5 Reps
65%
70%
75%
75%
80%
3
Shoulder Press (Machine)
4 Sets
10 Reps
@10
4
Incline Bench Press (Barbell)
6 Sets
8-12 Reps
@8.5
5
Chest Fly (Machine)
4 Sets
8-15 Reps
@8
6A
Tricep Rope Push Down (Cable)
2 Sets
2 Sets
1 Set
10-12 Reps
9-12 Reps
8-12 Reps
@8
@8
@8
6B
Overhead Tricep Extension (Cable)
5 Sets
8-12 Reps
@10
Day 6
1
Arm Pull Down
3 Sets
10 Reps
@6
2
Pull-Up (Bodyweight)
2 Sets
2 Sets
1 Set
10-12 Reps
9-12 Reps
8-12 Reps
@10
@10
@10
3
Barbell Row
2 Sets
1 Set
2 Sets
1 Set
2 Sets
8 Reps
7 Reps
6 Reps
5 Reps
5 Reps
65%
70%
75%
75%
80%
4
Lat Pulldown
4 Sets
10 Reps
@10
5
Bicep Curl (Dumbbell)
5 Sets
8-12 Reps
@8.5
6
Hammer Curl
5 Sets
8-12 Reps
@8.5
7
Low Row
4 Sets
8-12 Reps
@8.5
8
Rear Delt Fly (Machine)
4 Sets
12-15 Reps
@8
Day 4
1
Bicep Curl (Cable)
4 Sets
8-12 Reps
@9
2
Bicep Curl (Cable)
4 Sets
8-12 Reps
@9
3
Lying Tricep Extension (Barbell)
4 Sets
12-15 Reps
@7.5
4
Hip Adductor (Machine)
4 Sets
8-12 Reps
@8
5
Run
1 Set
25 mins
@7.5
Day 1
1
Pec Deck (Machine)
4 Sets
10 Reps
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
5 Reps
3 Reps
3 Reps
5 Reps
75%
85%
95%
90%
85%
80%
70%
65%
3
Chest Press (Machine)
4 Sets
10 Reps
@10
4
Chest Fly (Cable)
6 Sets
10-15 Reps
@6-8
5
Seated Shoulder Press (Dumbbell)
5 Sets
8-12 Reps
@8
6
Lateral Raise (Machine)
4 Sets
15 Reps
@8
7
V-Handle Tricep Pushdown (Cable)
5 Sets
8-12 Reps
@9
Day 2
1
Arm Pull Down
3 Sets
10 Reps
@6
2
Pull-Up (Bodyweight)
2 Sets
2 Sets
1 Set
10-15 Reps
9-15 Reps
8-15 Reps
@10
@10
@10
3
High Row
5 Sets
12-15 Reps
@8.5
4
Seated Row (Cable)
4 Sets
10 Reps
@10
5
Lat Pulldown
4 Sets
12-15 Reps
@8
6
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@8.5
7
Preacher Curl (Barbell)
4 Sets
8-12 Reps
@9
8
Dumbbell Row
4 Sets
12-15 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
10 Reps
40%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
75%
85%
95%
90%
80%
75%
70%
65%
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@10
4
Stiff Leg Deadlift
5 Sets
8-12 Reps
@8.5
5
Leg Extension
5 Sets
8-12 Reps
@9
6
Hip Abductor (Machine)
4 Sets
8-12 Reps
@8
Day 4
1
Bicep Curl (Cable)
4 Sets
8-12 Reps
@9
2
Bicep Curl (Cable)
4 Sets
8-12 Reps
@9
3
Lying Tricep Extension (Barbell)
4 Sets
12-15 Reps
@7.5
4
Hip Adductor (Machine)
4 Sets
8-12 Reps
@8
5
Run
1 Set
25 mins
@7.5
Day 5
1
Lateral Raise (Machine)
4 Sets
10 Reps
@8
2
Military Press (Barbell)
2 Sets
1 Set
2 Sets
1 Set
1 Set
6 Reps
6 Reps
6 Reps
5 Reps
5 Reps
65%
70%
75%
75%
80%
3
Shoulder Press (Machine)
4 Sets
10 Reps
@10
4
Incline Bench Press (Barbell)
6 Sets
8-12 Reps
@8.5
5
Chest Fly (Machine)
4 Sets
8-15 Reps
@8
6A
Tricep Rope Push Down (Cable)
2 Sets
2 Sets
1 Set
10-12 Reps
9-12 Reps
8-12 Reps
@8
@8
@8
6B
Overhead Tricep Extension (Cable)
5 Sets
8-12 Reps
@10
Day 6
1
Arm Pull Down
3 Sets
10 Reps
@6
2
Pull-Up (Bodyweight)
2 Sets
2 Sets
1 Set
10-12 Reps
9-12 Reps
8-12 Reps
@10
@10
@10
3
Barbell Row
2 Sets
1 Set
2 Sets
1 Set
2 Sets
8 Reps
7 Reps
6 Reps
5 Reps
5 Reps
65%
70%
75%
75%
80%
4
Lat Pulldown
4 Sets
10 Reps
@10
5
Bicep Curl (Dumbbell)
5 Sets
8-12 Reps
@8.5
6
Hammer Curl
5 Sets
8-12 Reps
@8.5
7
Low Row
4 Sets
8-12 Reps
@8.5
8
Rear Delt Fly (Machine)
4 Sets
12-15 Reps
@8
Day 7
1
Squat (Barbell)
1 Set
10 Reps
40%
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
3
Leg Press
4 Sets
10 Reps
@10
4
Lying Leg Curl
5 Sets
8-12 Reps
@8
5
Leg Extension
5 Sets
8-12 Reps
@8
6
Seated Calf Raise
5 Sets
8-12 Reps
@8
Day 1
1
Pec Deck (Machine)
4 Sets
10 Reps
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
5 Reps
3 Reps
3 Reps
5 Reps
75%
85%
95%
90%
85%
80%
70%
65%
3
Chest Press (Machine)
4 Sets
10 Reps
@10
4
Chest Fly (Cable)
6 Sets
10-15 Reps
@6-8
5
Seated Shoulder Press (Dumbbell)
5 Sets
8-12 Reps
@8
6
Lateral Raise (Machine)
4 Sets
15 Reps
@8
7
V-Handle Tricep Pushdown (Cable)
5 Sets
8-12 Reps
@9
Day 2
1
Arm Pull Down
3 Sets
10 Reps
@6
2
Pull-Up (Bodyweight)
2 Sets
2 Sets
1 Set
10-15 Reps
9-15 Reps
8-15 Reps
@10
@10
@10
3
High Row
5 Sets
12-15 Reps
@8.5
4
Seated Row (Cable)
4 Sets
10 Reps
@10
5
Lat Pulldown
4 Sets
12-15 Reps
@8
6
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@8.5
7
Preacher Curl (Barbell)
4 Sets
8-12 Reps
@9
8
Dumbbell Row
4 Sets
12-15 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
10 Reps
40%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
75%
85%
95%
90%
80%
75%
70%
65%
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@10
4
Stiff Leg Deadlift
5 Sets
8-12 Reps
@8.5
5
Leg Extension
5 Sets
8-12 Reps
@9
6
Hip Abductor (Machine)
4 Sets
8-12 Reps
@8
Day 4
1
Bicep Curl (Cable)
4 Sets
8-12 Reps
@9
2
Bicep Curl (Cable)
4 Sets
8-12 Reps
@9
3
Lying Tricep Extension (Barbell)
4 Sets
12-15 Reps
@7.5
4
Hip Adductor (Machine)
4 Sets
8-12 Reps
@8
5
Run
1 Set
25 mins
@7.5
Day 5
1
Lateral Raise (Machine)
4 Sets
10 Reps
@8
2
Military Press (Barbell)
2 Sets
1 Set
2 Sets
1 Set
1 Set
6 Reps
6 Reps
6 Reps
5 Reps
5 Reps
65%
70%
75%
75%
80%
3
Shoulder Press (Machine)
4 Sets
10 Reps
@10
4
Incline Bench Press (Barbell)
6 Sets
8-12 Reps
@8.5
5
Chest Fly (Machine)
4 Sets
8-15 Reps
@8
6A
Tricep Rope Push Down (Cable)
2 Sets
2 Sets
1 Set
10-12 Reps
9-12 Reps
8-12 Reps
@8
@8
@8
6B
Overhead Tricep Extension (Cable)
5 Sets
8-12 Reps
@10
Day 6
1
Arm Pull Down
3 Sets
10 Reps
@6
2
Pull-Up (Bodyweight)
2 Sets
2 Sets
1 Set
10-12 Reps
9-12 Reps
8-12 Reps
@10
@10
@10
3
Barbell Row
2 Sets
1 Set
2 Sets
1 Set
2 Sets
8 Reps
7 Reps
6 Reps
5 Reps
5 Reps
65%
70%
75%
75%
80%
4
Lat Pulldown
4 Sets
10 Reps
@10
5
Bicep Curl (Dumbbell)
5 Sets
8-12 Reps
@8.5
6
Hammer Curl
5 Sets
8-12 Reps
@8.5
7
Low Row
4 Sets
8-12 Reps
@8.5
8
Rear Delt Fly (Machine)
4 Sets
12-15 Reps
@8
Day 7
1
Squat (Barbell)
1 Set
10 Reps
40%
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
3
Leg Press
4 Sets
10 Reps
@10
4
Lying Leg Curl
5 Sets
8-12 Reps
@8
5
Leg Extension
5 Sets
8-12 Reps
@8
6
Seated Calf Raise
5 Sets
8-12 Reps
@8
Day 1
1
Pec Deck (Machine)
4 Sets
10 Reps
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
5 Reps
3 Reps
3 Reps
5 Reps
75%
85%
95%
90%
85%
80%
70%
65%
3
Chest Press (Machine)
4 Sets
10 Reps
@10
4
Chest Fly (Cable)
6 Sets
10-15 Reps
@6-8
5
Seated Shoulder Press (Dumbbell)
5 Sets
8-12 Reps
@8
6
Lateral Raise (Machine)
4 Sets
15 Reps
@8
7
V-Handle Tricep Pushdown (Cable)
5 Sets
8-12 Reps
@9
Day 2
1
Arm Pull Down
3 Sets
10 Reps
@6
2
Pull-Up (Bodyweight)
2 Sets
2 Sets
1 Set
10-15 Reps
9-15 Reps
8-15 Reps
@10
@10
@10
3
High Row
5 Sets
12-15 Reps
@8.5
4
Seated Row (Cable)
4 Sets
10 Reps
@10
5
Lat Pulldown
4 Sets
12-15 Reps
@8
6
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@8.5
7
Preacher Curl (Barbell)
4 Sets
8-12 Reps
@9
8
Dumbbell Row
4 Sets
12-15 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
10 Reps
40%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
75%
85%
95%
90%
80%
75%
70%
65%
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@10
4
Stiff Leg Deadlift
5 Sets
8-12 Reps
@8.5
5
Leg Extension
5 Sets
8-12 Reps
@9
6
Hip Abductor (Machine)
4 Sets
8-12 Reps
@8
Day 4
1
Bicep Curl (Cable)
4 Sets
8-12 Reps
@9
2
Bicep Curl (Cable)
4 Sets
8-12 Reps
@9
3
Lying Tricep Extension (Barbell)
4 Sets
12-15 Reps
@7.5
4
Hip Adductor (Machine)
4 Sets
8-12 Reps
@8
5
Run
1 Set
25 mins
@7.5
Day 5
1
Lateral Raise (Machine)
4 Sets
10 Reps
@8
2
Military Press (Barbell)
2 Sets
1 Set
2 Sets
1 Set
1 Set
6 Reps
6 Reps
6 Reps
5 Reps
5 Reps
65%
70%
75%
75%
80%
3
Shoulder Press (Machine)
4 Sets
10 Reps
@10
4
Incline Bench Press (Barbell)
6 Sets
8-12 Reps
@8.5
5
Chest Fly (Machine)
4 Sets
8-15 Reps
@8
6A
Tricep Rope Push Down (Cable)
2 Sets
2 Sets
1 Set
10-12 Reps
9-12 Reps
8-12 Reps
@8
@8
@8
6B
Overhead Tricep Extension (Cable)
5 Sets
8-12 Reps
@10
Day 6
1
Arm Pull Down
3 Sets
10 Reps
@6
2
Pull-Up (Bodyweight)
2 Sets
2 Sets
1 Set
10-12 Reps
9-12 Reps
8-12 Reps
@10
@10
@10
3
Barbell Row
2 Sets
1 Set
2 Sets
1 Set
2 Sets
8 Reps
7 Reps
6 Reps
5 Reps
5 Reps
65%
70%
75%
75%
80%
4
Lat Pulldown
4 Sets
10 Reps
@10
5
Bicep Curl (Dumbbell)
5 Sets
8-12 Reps
@8.5
6
Hammer Curl
5 Sets
8-12 Reps
@8.5
7
Low Row
4 Sets
8-12 Reps
@8.5
8
Rear Delt Fly (Machine)
4 Sets
12-15 Reps
@8
Day 7
1
Squat (Barbell)
1 Set
10 Reps
40%
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
3
Leg Press
4 Sets
10 Reps
@10
4
Lying Leg Curl
5 Sets
8-12 Reps
@8
5
Leg Extension
5 Sets
8-12 Reps
@8
6
Seated Calf Raise
5 Sets
8-12 Reps
@8
Day 1
1
Pec Deck (Machine)
4 Sets
10 Reps
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
5 Reps
3 Reps
3 Reps
5 Reps
75%
85%
95%
90%
85%
80%
70%
65%
3
Chest Press (Machine)
4 Sets
10 Reps
@10
4
Chest Fly (Cable)
6 Sets
10-15 Reps
@6-8
5
Seated Shoulder Press (Dumbbell)
5 Sets
8-12 Reps
@8
6
Lateral Raise (Machine)
4 Sets
15 Reps
@8
7
V-Handle Tricep Pushdown (Cable)
5 Sets
8-12 Reps
@9
Day 2
1
Arm Pull Down
3 Sets
10 Reps
@6
2
Pull-Up (Bodyweight)
2 Sets
2 Sets
1 Set
10-15 Reps
9-15 Reps
8-15 Reps
@10
@10
@10
3
High Row
5 Sets
12-15 Reps
@8.5
4
Seated Row (Cable)
4 Sets
10 Reps
@10
5
Lat Pulldown
4 Sets
12-15 Reps
@8
6
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@8.5
7
Preacher Curl (Barbell)
4 Sets
8-12 Reps
@9
8
Dumbbell Row
4 Sets
12-15 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
10 Reps
40%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
75%
85%
95%
90%
80%
75%
70%
65%
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@10
4
Stiff Leg Deadlift
5 Sets
8-12 Reps
@8.5
5
Leg Extension
5 Sets
8-12 Reps
@9
6
Hip Abductor (Machine)
4 Sets
8-12 Reps
@8
Day 4
1
Bicep Curl (Cable)
4 Sets
8-12 Reps
@9
2
Bicep Curl (Cable)
4 Sets
8-12 Reps
@9
3
Lying Tricep Extension (Barbell)
4 Sets
12-15 Reps
@7.5
4
Hip Adductor (Machine)
4 Sets
8-12 Reps
@8
5
Run
1 Set
25 mins
@7.5
Day 5
1
Lateral Raise (Machine)
4 Sets
10 Reps
@8
2
Military Press (Barbell)
2 Sets
1 Set
2 Sets
1 Set
1 Set
6 Reps
6 Reps
6 Reps
5 Reps
5 Reps
65%
70%
75%
75%
80%
3
Shoulder Press (Machine)
4 Sets
10 Reps
@10
4
Incline Bench Press (Barbell)
6 Sets
8-12 Reps
@8.5
5
Chest Fly (Machine)
4 Sets
8-15 Reps
@8
6A
Tricep Rope Push Down (Cable)
2 Sets
2 Sets
1 Set
10-12 Reps
9-12 Reps
8-12 Reps
@8
@8
@8
6B
Overhead Tricep Extension (Cable)
5 Sets
8-12 Reps
@10
Day 6
1
Arm Pull Down
3 Sets
10 Reps
@6
2
Pull-Up (Bodyweight)
2 Sets
2 Sets
1 Set
10-12 Reps
9-12 Reps
8-12 Reps
@10
@10
@10
3
Barbell Row
2 Sets
1 Set
2 Sets
1 Set
2 Sets
8 Reps
7 Reps
6 Reps
5 Reps
5 Reps
65%
70%
75%
75%
80%
4
Lat Pulldown
4 Sets
10 Reps
@10
5
Bicep Curl (Dumbbell)
5 Sets
8-12 Reps
@8.5
6
Hammer Curl
5 Sets
8-12 Reps
@8.5
7
Low Row
4 Sets
8-12 Reps
@8.5
8
Rear Delt Fly (Machine)
4 Sets
12-15 Reps
@8
Day 7
1
Squat (Barbell)
1 Set
10 Reps
40%
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
3
Leg Press
4 Sets
10 Reps
@10
4
Lying Leg Curl
5 Sets
8-12 Reps
@8
5
Leg Extension
5 Sets
8-12 Reps
@8
6
Seated Calf Raise
5 Sets
8-12 Reps
@8
Day 1
1
Pec Deck (Machine)
4 Sets
10 Reps
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
5 Reps
3 Reps
3 Reps
5 Reps
75%
85%
95%
90%
85%
80%
70%
65%
3
Chest Press (Machine)
4 Sets
10 Reps
@10
4
Chest Fly (Cable)
6 Sets
10-15 Reps
@6-8
5
Seated Shoulder Press (Dumbbell)
5 Sets
8-12 Reps
@8
6
Lateral Raise (Machine)
4 Sets
15 Reps
@8
7
V-Handle Tricep Pushdown (Cable)
5 Sets
8-12 Reps
@9
Day 2
1
Arm Pull Down
3 Sets
10 Reps
@6
2
Pull-Up (Bodyweight)
2 Sets
2 Sets
1 Set
10-15 Reps
9-15 Reps
8-15 Reps
@10
@10
@10
3
High Row
5 Sets
12-15 Reps
@8.5
4
Seated Row (Cable)
4 Sets
10 Reps
@10
5
Lat Pulldown
4 Sets
12-15 Reps
@8
6
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@8.5
7
Preacher Curl (Barbell)
4 Sets
8-12 Reps
@9
8
Dumbbell Row
4 Sets
12-15 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
10 Reps
40%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
75%
85%
95%
90%
80%
75%
70%
65%
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@10
4
Stiff Leg Deadlift
5 Sets
8-12 Reps
@8.5
5
Leg Extension
5 Sets
8-12 Reps
@9
6
Hip Abductor (Machine)
4 Sets
8-12 Reps
@8
Day 4
1
Bicep Curl (Cable)
4 Sets
8-12 Reps
@9
2
Bicep Curl (Cable)
4 Sets
8-12 Reps
@9
3
Lying Tricep Extension (Barbell)
4 Sets
12-15 Reps
@7.5
4
Hip Adductor (Machine)
4 Sets
8-12 Reps
@8
5
Run
1 Set
25 mins
@7.5
Day 5
1
Lateral Raise (Machine)
4 Sets
10 Reps
@8
2
Military Press (Barbell)
2 Sets
1 Set
2 Sets
1 Set
1 Set
6 Reps
6 Reps
6 Reps
5 Reps
5 Reps
65%
70%
75%
75%
80%
3
Shoulder Press (Machine)
4 Sets
10 Reps
@10
4
Incline Bench Press (Barbell)
6 Sets
8-12 Reps
@8.5
5
Chest Fly (Machine)
4 Sets
8-15 Reps
@8
6A
Tricep Rope Push Down (Cable)
2 Sets
2 Sets
1 Set
10-12 Reps
9-12 Reps
8-12 Reps
@8
@8
@8
6B
Overhead Tricep Extension (Cable)
5 Sets
8-12 Reps
@10
Day 6
1
Arm Pull Down
3 Sets
10 Reps
@6
2
Pull-Up (Bodyweight)
2 Sets
2 Sets
1 Set
10-12 Reps
9-12 Reps
8-12 Reps
@10
@10
@10
3
Barbell Row
2 Sets
1 Set
2 Sets
1 Set
2 Sets
8 Reps
7 Reps
6 Reps
5 Reps
5 Reps
65%
70%
75%
75%
80%
4
Lat Pulldown
4 Sets
10 Reps
@10
5
Bicep Curl (Dumbbell)
5 Sets
8-12 Reps
@8.5
6
Hammer Curl
5 Sets
8-12 Reps
@8.5
7
Low Row
4 Sets
8-12 Reps
@8.5
8
Rear Delt Fly (Machine)
4 Sets
12-15 Reps
@8
Day 7
1
Squat (Barbell)
1 Set
10 Reps
40%
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
3
Leg Press
4 Sets
10 Reps
@10
4
Lying Leg Curl
5 Sets
8-12 Reps
@8
5
Leg Extension
5 Sets
8-12 Reps
@8
6
Seated Calf Raise
5 Sets
8-12 Reps
@8
Day 1
1
Pec Deck (Machine)
4 Sets
10 Reps
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
5 Reps
3 Reps
3 Reps
5 Reps
75%
85%
95%
90%
85%
80%
70%
65%
3
Chest Press (Machine)
4 Sets
10 Reps
@10
4
Chest Fly (Cable)
6 Sets
10-15 Reps
@6-8
5
Seated Shoulder Press (Dumbbell)
5 Sets
8-12 Reps
@8
6
Lateral Raise (Machine)
4 Sets
15 Reps
@8
7
V-Handle Tricep Pushdown (Cable)
5 Sets
8-12 Reps
@9
Day 2
1
Arm Pull Down
3 Sets
10 Reps
@6
2
Pull-Up (Bodyweight)
2 Sets
2 Sets
1 Set
10-15 Reps
9-15 Reps
8-15 Reps
@10
@10
@10
3
High Row
5 Sets
12-15 Reps
@8.5
4
Seated Row (Cable)
4 Sets
10 Reps
@10
5
Lat Pulldown
4 Sets
12-15 Reps
@8
6
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@8.5
7
Preacher Curl (Barbell)
4 Sets
8-12 Reps
@9
8
Dumbbell Row
4 Sets
12-15 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
10 Reps
40%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
75%
85%
95%
90%
80%
75%
70%
65%
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@10
4
Stiff Leg Deadlift
5 Sets
8-12 Reps
@8.5
5
Leg Extension
5 Sets
8-12 Reps
@9
6
Hip Abductor (Machine)
4 Sets
8-12 Reps
@8
Day 4
1
Bicep Curl (Cable)
4 Sets
8-12 Reps
@9
2
Bicep Curl (Cable)
4 Sets
8-12 Reps
@9
3
Lying Tricep Extension (Barbell)
4 Sets
12-15 Reps
@7.5
4
Hip Adductor (Machine)
4 Sets
8-12 Reps
@8
5
Run
1 Set
25 mins
@7.5
Day 5
1
Lateral Raise (Machine)
4 Sets
10 Reps
@8
2
Military Press (Barbell)
2 Sets
1 Set
2 Sets
1 Set
1 Set
6 Reps
6 Reps
6 Reps
5 Reps
5 Reps
65%
70%
75%
75%
80%
3
Shoulder Press (Machine)
4 Sets
10 Reps
@10
4
Incline Bench Press (Barbell)
6 Sets
8-12 Reps
@8.5
5
Chest Fly (Machine)
4 Sets
8-15 Reps
@8
6A
Tricep Rope Push Down (Cable)
2 Sets
2 Sets
1 Set
10-12 Reps
9-12 Reps
8-12 Reps
@8
@8
@8
6B
Overhead Tricep Extension (Cable)
5 Sets
8-12 Reps
@10
Day 6
1
Arm Pull Down
3 Sets
10 Reps
@6
2
Pull-Up (Bodyweight)
2 Sets
2 Sets
1 Set
10-12 Reps
9-12 Reps
8-12 Reps
@10
@10
@10
3
Barbell Row
2 Sets
1 Set
2 Sets
1 Set
2 Sets
8 Reps
7 Reps
6 Reps
5 Reps
5 Reps
65%
70%
75%
75%
80%
4
Lat Pulldown
4 Sets
10 Reps
@10
5
Bicep Curl (Dumbbell)
5 Sets
8-12 Reps
@8.5
6
Hammer Curl
5 Sets
8-12 Reps
@8.5
7
Low Row
4 Sets
8-12 Reps
@8.5
8
Rear Delt Fly (Machine)
4 Sets
12-15 Reps
@8
Day 7
1
Squat (Barbell)
1 Set
10 Reps
40%
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
3
Leg Press
4 Sets
10 Reps
@10
4
Lying Leg Curl
5 Sets
8-12 Reps
@8
5
Leg Extension
5 Sets
8-12 Reps
@8
6
Seated Calf Raise
5 Sets
8-12 Reps
@8
Day 1
1
Pec Deck (Machine)
4 Sets
10 Reps
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
5 Reps
3 Reps
3 Reps
5 Reps
75%
85%
95%
90%
85%
80%
70%
65%
3
Chest Press (Machine)
4 Sets
10 Reps
@10
4
Chest Fly (Cable)
6 Sets
10-15 Reps
@6-8
5
Seated Shoulder Press (Dumbbell)
5 Sets
8-12 Reps
@8
6
Lateral Raise (Machine)
4 Sets
15 Reps
@8
7
V-Handle Tricep Pushdown (Cable)
5 Sets
8-12 Reps
@9
Day 2
1
Arm Pull Down
3 Sets
10 Reps
@6
2
Pull-Up (Bodyweight)
2 Sets
2 Sets
1 Set
10-15 Reps
9-15 Reps
8-15 Reps
@10
@10
@10
3
High Row
5 Sets
12-15 Reps
@8.5
4
Seated Row (Cable)
4 Sets
10 Reps
@10
5
Lat Pulldown
4 Sets
12-15 Reps
@8
6
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@8.5
7
Preacher Curl (Barbell)
4 Sets
8-12 Reps
@9
8
Dumbbell Row
4 Sets
12-15 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
10 Reps
40%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
75%
85%
95%
90%
80%
75%
70%
65%
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@10
4
Stiff Leg Deadlift
5 Sets
8-12 Reps
@8.5
5
Leg Extension
5 Sets
8-12 Reps
@9
6
Hip Abductor (Machine)
4 Sets
8-12 Reps
@8
Day 4
1
Bicep Curl (Cable)
4 Sets
8-12 Reps
@9
2
Bicep Curl (Cable)
4 Sets
8-12 Reps
@9
3
Lying Tricep Extension (Barbell)
4 Sets
12-15 Reps
@7.5
4
Hip Adductor (Machine)
4 Sets
8-12 Reps
@8
5
Run
1 Set
25 mins
@7.5
Day 5
1
Lateral Raise (Machine)
4 Sets
10 Reps
@8
2
Military Press (Barbell)
2 Sets
1 Set
2 Sets
1 Set
1 Set
6 Reps
6 Reps
6 Reps
5 Reps
5 Reps
65%
70%
75%
75%
80%
3
Shoulder Press (Machine)
4 Sets
10 Reps
@10
4
Incline Bench Press (Barbell)
6 Sets
8-12 Reps
@8.5
5
Chest Fly (Machine)
4 Sets
8-15 Reps
@8
6A
Tricep Rope Push Down (Cable)
2 Sets
2 Sets
1 Set
10-12 Reps
9-12 Reps
8-12 Reps
@8
@8
@8
6B
Overhead Tricep Extension (Cable)
5 Sets
8-12 Reps
@10
Day 6
1
Arm Pull Down
3 Sets
10 Reps
@6
2
Pull-Up (Bodyweight)
2 Sets
2 Sets
1 Set
10-12 Reps
9-12 Reps
8-12 Reps
@10
@10
@10
3
Barbell Row
2 Sets
1 Set
2 Sets
1 Set
2 Sets
8 Reps
7 Reps
6 Reps
5 Reps
5 Reps
65%
70%
75%
75%
80%
4
Lat Pulldown
4 Sets
10 Reps
@10
5
Bicep Curl (Dumbbell)
5 Sets
8-12 Reps
@8.5
6
Hammer Curl
5 Sets
8-12 Reps
@8.5
7
Low Row
4 Sets
8-12 Reps
@8.5
8
Rear Delt Fly (Machine)
4 Sets
12-15 Reps
@8
Day 7
1
Squat (Barbell)
1 Set
10 Reps
40%
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
3
Leg Press
4 Sets
10 Reps
@10
4
Lying Leg Curl
5 Sets
8-12 Reps
@8
5
Leg Extension
5 Sets
8-12 Reps
@8
6
Seated Calf Raise
5 Sets
8-12 Reps
@8
Day 1
1
Pec Deck (Machine)
4 Sets
10 Reps
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
5 Reps
3 Reps
3 Reps
5 Reps
75%
85%
95%
90%
85%
80%
70%
65%
3
Chest Press (Machine)
4 Sets
10 Reps
@10
4
Chest Fly (Cable)
6 Sets
10-15 Reps
@6-8
5
Seated Shoulder Press (Dumbbell)
5 Sets
8-12 Reps
@8
6
Lateral Raise (Machine)
4 Sets
15 Reps
@8
7
V-Handle Tricep Pushdown (Cable)
5 Sets
8-12 Reps
@9
Day 2
1
Arm Pull Down
3 Sets
10 Reps
@6
2
Pull-Up (Bodyweight)
2 Sets
2 Sets
1 Set
10-15 Reps
9-15 Reps
8-15 Reps
@10
@10
@10
3
High Row
5 Sets
12-15 Reps
@8.5
4
Seated Row (Cable)
4 Sets
10 Reps
@10
5
Lat Pulldown
4 Sets
12-15 Reps
@8
6
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@8.5
7
Preacher Curl (Barbell)
4 Sets
8-12 Reps
@9
8
Dumbbell Row
4 Sets
12-15 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
10 Reps
40%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
75%
85%
95%
90%
80%
75%
70%
65%
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@10
4
Stiff Leg Deadlift
5 Sets
8-12 Reps
@8.5
5
Leg Extension
5 Sets
8-12 Reps
@9
6
Hip Abductor (Machine)
4 Sets
8-12 Reps
@8
Day 4
1
Bicep Curl (Cable)
4 Sets
8-12 Reps
@9
2
Bicep Curl (Cable)
4 Sets
8-12 Reps
@9
3
Lying Tricep Extension (Barbell)
4 Sets
12-15 Reps
@7.5
4
Hip Adductor (Machine)
4 Sets
8-12 Reps
@8
5
Run
1 Set
25 mins
@7.5
Day 5
1
Lateral Raise (Machine)
4 Sets
10 Reps
@8
2
Military Press (Barbell)
2 Sets
1 Set
2 Sets
1 Set
1 Set
6 Reps
6 Reps
6 Reps
5 Reps
5 Reps
65%
70%
75%
75%
80%
3
Shoulder Press (Machine)
4 Sets
10 Reps
@10
4
Incline Bench Press (Barbell)
6 Sets
8-12 Reps
@8.5
5
Chest Fly (Machine)
4 Sets
8-15 Reps
@8
6A
Tricep Rope Push Down (Cable)
2 Sets
2 Sets
1 Set
10-12 Reps
9-12 Reps
8-12 Reps
@8
@8
@8
6B
Overhead Tricep Extension (Cable)
5 Sets
8-12 Reps
@10
Day 6
1
Arm Pull Down
3 Sets
10 Reps
@6
2
Pull-Up (Bodyweight)
2 Sets
2 Sets
1 Set
10-12 Reps
9-12 Reps
8-12 Reps
@10
@10
@10
3
Barbell Row
2 Sets
1 Set
2 Sets
1 Set
2 Sets
8 Reps
7 Reps
6 Reps
5 Reps
5 Reps
65%
70%
75%
75%
80%
4
Lat Pulldown
4 Sets
10 Reps
@10
5
Bicep Curl (Dumbbell)
5 Sets
8-12 Reps
@8.5
6
Hammer Curl
5 Sets
8-12 Reps
@8.5
7
Low Row
4 Sets
8-12 Reps
@8.5
8
Rear Delt Fly (Machine)
4 Sets
12-15 Reps
@8
Day 7
1
Squat (Barbell)
1 Set
10 Reps
40%
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
3
Leg Press
4 Sets
10 Reps
@10
4
Lying Leg Curl
5 Sets
8-12 Reps
@8
5
Leg Extension
5 Sets
8-12 Reps
@8
6
Seated Calf Raise
5 Sets
8-12 Reps
@8
Day 1
1
Pec Deck (Machine)
4 Sets
10 Reps
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
5 Reps
3 Reps
3 Reps
5 Reps
75%
85%
95%
90%
85%
80%
70%
65%
3
Chest Press (Machine)
4 Sets
10 Reps
@10
4
Chest Fly (Cable)
6 Sets
10-15 Reps
@6-8
5
Seated Shoulder Press (Dumbbell)
5 Sets
8-12 Reps
@8
6
Lateral Raise (Machine)
4 Sets
15 Reps
@8
7
V-Handle Tricep Pushdown (Cable)
5 Sets
8-12 Reps
@9
Day 2
1
Arm Pull Down
3 Sets
10 Reps
@6
2
Pull-Up (Bodyweight)
2 Sets
2 Sets
1 Set
10-15 Reps
9-15 Reps
8-15 Reps
@10
@10
@10
3
High Row
5 Sets
12-15 Reps
@8.5
4
Seated Row (Cable)
4 Sets
10 Reps
@10
5
Lat Pulldown
4 Sets
12-15 Reps
@8
6
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@8.5
7
Preacher Curl (Barbell)
4 Sets
8-12 Reps
@9
8
Dumbbell Row
4 Sets
12-15 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
10 Reps
40%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
75%
85%
95%
90%
80%
75%
70%
65%
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@10
4
Stiff Leg Deadlift
5 Sets
8-12 Reps
@8.5
5
Leg Extension
5 Sets
8-12 Reps
@9
6
Hip Abductor (Machine)
4 Sets
8-12 Reps
@8
Day 4
1
Bicep Curl (Cable)
4 Sets
8-12 Reps
@9
2
Bicep Curl (Cable)
4 Sets
8-12 Reps
@9
3
Lying Tricep Extension (Barbell)
4 Sets
12-15 Reps
@7.5
4
Hip Adductor (Machine)
4 Sets
8-12 Reps
@8
5
Run
1 Set
25 mins
@7.5
Day 5
1
Lateral Raise (Machine)
4 Sets
10 Reps
@8
2
Military Press (Barbell)
2 Sets
1 Set
2 Sets
1 Set
1 Set
6 Reps
6 Reps
6 Reps
5 Reps
5 Reps
65%
70%
75%
75%
80%
3
Shoulder Press (Machine)
4 Sets
10 Reps
@10
4
Incline Bench Press (Barbell)
6 Sets
8-12 Reps
@8.5
5
Chest Fly (Machine)
4 Sets
8-15 Reps
@8
6A
Tricep Rope Push Down (Cable)
2 Sets
2 Sets
1 Set
10-12 Reps
9-12 Reps
8-12 Reps
@8
@8
@8
6B
Overhead Tricep Extension (Cable)
5 Sets
8-12 Reps
@10
Day 6
1
Arm Pull Down
3 Sets
10 Reps
@6
2
Pull-Up (Bodyweight)
2 Sets
2 Sets
1 Set
10-12 Reps
9-12 Reps
8-12 Reps
@10
@10
@10
3
Barbell Row
2 Sets
1 Set
2 Sets
1 Set
2 Sets
8 Reps
7 Reps
6 Reps
5 Reps
5 Reps
65%
70%
75%
75%
80%
4
Lat Pulldown
4 Sets
10 Reps
@10
5
Bicep Curl (Dumbbell)
5 Sets
8-12 Reps
@8.5
6
Hammer Curl
5 Sets
8-12 Reps
@8.5
7
Low Row
4 Sets
8-12 Reps
@8.5
8
Rear Delt Fly (Machine)
4 Sets
12-15 Reps
@8
Day 7
1
Squat (Barbell)
1 Set
10 Reps
40%
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
3
Leg Press
4 Sets
10 Reps
@10
4
Lying Leg Curl
5 Sets
8-12 Reps
@8
5
Leg Extension
5 Sets
8-12 Reps
@8
6
Seated Calf Raise
5 Sets
8-12 Reps
@8
Day 1
1
Pec Deck (Machine)
4 Sets
10 Reps
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
5 Reps
3 Reps
3 Reps
5 Reps
75%
85%
95%
90%
85%
80%
70%
65%
3
Chest Press (Machine)
4 Sets
10 Reps
@10
4
Chest Fly (Cable)
6 Sets
10-15 Reps
@6-8
5
Seated Shoulder Press (Dumbbell)
5 Sets
8-12 Reps
@8
6
Lateral Raise (Machine)
4 Sets
15 Reps
@8
7
V-Handle Tricep Pushdown (Cable)
5 Sets
8-12 Reps
@9
Day 2
1
Arm Pull Down
3 Sets
10 Reps
@6
2
Pull-Up (Bodyweight)
2 Sets
2 Sets
1 Set
10-15 Reps
9-15 Reps
8-15 Reps
@10
@10
@10
3
High Row
5 Sets
12-15 Reps
@8.5
4
Seated Row (Cable)
4 Sets
10 Reps
@10
5
Lat Pulldown
4 Sets
12-15 Reps
@8
6
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@8.5
7
Preacher Curl (Barbell)
4 Sets
8-12 Reps
@9
8
Dumbbell Row
4 Sets
12-15 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
10 Reps
40%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
75%
85%
95%
90%
80%
75%
70%
65%
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@10
4
Stiff Leg Deadlift
5 Sets
8-12 Reps
@8.5
5
Leg Extension
5 Sets
8-12 Reps
@9
6
Hip Abductor (Machine)
4 Sets
8-12 Reps
@8
Day 4
1
Bicep Curl (Cable)
4 Sets
8-12 Reps
@9
2
Bicep Curl (Cable)
4 Sets
8-12 Reps
@9
3
Lying Tricep Extension (Barbell)
4 Sets
12-15 Reps
@7.5
4
Hip Adductor (Machine)
4 Sets
8-12 Reps
@8
5
Run
1 Set
25 mins
@7.5
Day 5
1
Lateral Raise (Machine)
4 Sets
10 Reps
@8
2
Military Press (Barbell)
2 Sets
1 Set
2 Sets
1 Set
1 Set
6 Reps
6 Reps
6 Reps
5 Reps
5 Reps
65%
70%
75%
75%
80%
3
Shoulder Press (Machine)
4 Sets
10 Reps
@10
4
Incline Bench Press (Barbell)
6 Sets
8-12 Reps
@8.5
5
Chest Fly (Machine)
4 Sets
8-15 Reps
@8
6A
Tricep Rope Push Down (Cable)
2 Sets
2 Sets
1 Set
10-12 Reps
9-12 Reps
8-12 Reps
@8
@8
@8
6B
Overhead Tricep Extension (Cable)
5 Sets
8-12 Reps
@10
Day 6
1
Arm Pull Down
3 Sets
10 Reps
@6
2
Pull-Up (Bodyweight)
2 Sets
2 Sets
1 Set
10-12 Reps
9-12 Reps
8-12 Reps
@10
@10
@10
3
Barbell Row
2 Sets
1 Set
2 Sets
1 Set
2 Sets
8 Reps
7 Reps
6 Reps
5 Reps
5 Reps
65%
70%
75%
75%
80%
4
Lat Pulldown
4 Sets
10 Reps
@10
5
Bicep Curl (Dumbbell)
5 Sets
8-12 Reps
@8.5
6
Hammer Curl
5 Sets
8-12 Reps
@8.5
7
Low Row
4 Sets
8-12 Reps
@8.5
8
Rear Delt Fly (Machine)
4 Sets
12-15 Reps
@8
Day 7
1
Squat (Barbell)
1 Set
10 Reps
40%
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
3
Leg Press
4 Sets
10 Reps
@10
4
Lying Leg Curl
5 Sets
8-12 Reps
@8
5
Leg Extension
5 Sets
8-12 Reps
@8
6
Seated Calf Raise
5 Sets
8-12 Reps
@8
Day 1
1
Pec Deck (Machine)
4 Sets
10 Reps
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
5 Reps
3 Reps
3 Reps
5 Reps
75%
85%
95%
90%
85%
80%
70%
65%
3
Chest Press (Machine)
4 Sets
10 Reps
@10
4
Chest Fly (Cable)
6 Sets
10-15 Reps
@6-8
5
Seated Shoulder Press (Dumbbell)
5 Sets
8-12 Reps
@8
6
Lateral Raise (Machine)
4 Sets
15 Reps
@8
7
V-Handle Tricep Pushdown (Cable)
5 Sets
8-12 Reps
@9
Day 2
1
Arm Pull Down
3 Sets
10 Reps
@6
2
Pull-Up (Bodyweight)
2 Sets
2 Sets
1 Set
10-15 Reps
9-15 Reps
8-15 Reps
@10
@10
@10
3
High Row
5 Sets
12-15 Reps
@8.5
4
Seated Row (Cable)
4 Sets
10 Reps
@10
5
Lat Pulldown
4 Sets
12-15 Reps
@8
6
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@8.5
7
Preacher Curl (Barbell)
4 Sets
8-12 Reps
@9
8
Dumbbell Row
4 Sets
12-15 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
10 Reps
40%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
75%
85%
95%
90%
80%
75%
70%
65%
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@10
4
Stiff Leg Deadlift
5 Sets
8-12 Reps
@8.5
5
Leg Extension
5 Sets
8-12 Reps
@9
6
Hip Abductor (Machine)
4 Sets
8-12 Reps
@8
Day 4
1
Bicep Curl (Cable)
4 Sets
8-12 Reps
@9
2
Bicep Curl (Cable)
4 Sets
8-12 Reps
@9
3
Lying Tricep Extension (Barbell)
4 Sets
12-15 Reps
@7.5
4
Hip Adductor (Machine)
4 Sets
8-12 Reps
@8
5
Run
1 Set
25 mins
@7.5
Day 5
1
Lateral Raise (Machine)
4 Sets
10 Reps
@8
2
Military Press (Barbell)
2 Sets
1 Set
2 Sets
1 Set
1 Set
6 Reps
6 Reps
6 Reps
5 Reps
5 Reps
65%
70%
75%
75%
80%
3
Shoulder Press (Machine)
4 Sets
10 Reps
@10
4
Incline Bench Press (Barbell)
6 Sets
8-12 Reps
@8.5
5
Chest Fly (Machine)
4 Sets
8-15 Reps
@8
6A
Tricep Rope Push Down (Cable)
2 Sets
2 Sets
1 Set
10-12 Reps
9-12 Reps
8-12 Reps
@8
@8
@8
6B
Overhead Tricep Extension (Cable)
5 Sets
8-12 Reps
@10
Day 6
1
Arm Pull Down
3 Sets
10 Reps
@6
2
Pull-Up (Bodyweight)
2 Sets
2 Sets
1 Set
10-12 Reps
9-12 Reps
8-12 Reps
@10
@10
@10
3
Barbell Row
2 Sets
1 Set
2 Sets
1 Set
2 Sets
8 Reps
7 Reps
6 Reps
5 Reps
5 Reps
65%
70%
75%
75%
80%
4
Lat Pulldown
4 Sets
10 Reps
@10
5
Bicep Curl (Dumbbell)
5 Sets
8-12 Reps
@8.5
6
Hammer Curl
5 Sets
8-12 Reps
@8.5
7
Low Row
4 Sets
8-12 Reps
@8.5
8
Rear Delt Fly (Machine)
4 Sets
12-15 Reps
@8
Day 7
1
Squat (Barbell)
1 Set
10 Reps
40%
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
3
Leg Press
4 Sets
10 Reps
@10
4
Lying Leg Curl
5 Sets
8-12 Reps
@8
5
Leg Extension
5 Sets
8-12 Reps
@8
6
Seated Calf Raise
5 Sets
8-12 Reps
@8