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Powerbuild
by Noah M.
Program Description
Size and strength
Program Overview
Level
Intermediate, Advanced
Goal
Powerbuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
70 minutes
Created
Apr 19, 2024 08:49
Last Edited
May 08, 2024 02:31
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Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
3-6 Reps
@10
2
Incline Bench Press (Dumbbell)
2 Sets
10-20 Reps
@10
3
Ez Bar Skull Crusher
3 Sets
3-7 Reps
@10
4
Ez Bar Skull Crusher
3 Sets
10-15 Reps
@10
5
Chest Press (Machine)
3 Sets
2-6 Reps
@10
6
Chest Press (Machine)
3 Sets
9-15 Reps
@10
7
V-Handle Tricep Pushdown (Cable)
2 Sets
4-10 Reps
@10
8
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@10
9
Pec Deck (Machine)
2 Sets
8-15 Reps
@7
10
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@6
Day 2
1
Pull-Up (Bodyweight)
3 Sets
1-999 Reps
@10
2
Wide Grip Pull-Up
3 Sets
1-999 Reps
@10
3
Underhand Lat Pulldown
4 Sets
4-7 Reps
@10
4
Underhand Lat Pulldown
3 Sets
12-20 Reps
@10
5
Lat Pulldown (Close Grip)
3 Sets
4-7 Reps
@10
6
Lat Pulldown (Close Grip)
3 Sets
12-20 Reps
@10
7
Low Row
3 Sets
5-7 Reps
@10
8
Low Row
3 Sets
12-15 Reps
@10
9
Bicep Curl (EZ Bar)
3 Sets
4-8 Reps
@10
10
Bicep Curl (Barbell)
3 Sets
12-20 Reps
@10
11
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
@10
12
Shrug (Dumbbell)
4 Sets
10 Reps
@10
13
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@6.5
Day 3
1
Overhead Press (Machine)
3 Sets
4-7 Reps
@10
2
Overhead Press (Machine)
3 Sets
10-15 Reps
@10
3
Hack Squat
3 Sets
10 Reps
@8.5
4
Lateral Raise (Cable)
5 Sets
12 Reps
@10
5
Leg Extension
3 Sets
12 Reps
@10
6
Face Pull
4 Sets
10 Reps
@8.5
7
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@10
8
Front Raise
4 Sets
10 Reps
@10
9
Leg Raise (Captain's Chair)
3 Sets
8 Reps
@9.5
Day 4
1
Forearms Curl
10 Sets
5 Reps
@6.5
2
Leg Raise (Captain's Chair)
4 Sets
8 Reps
@10
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
3-6 Reps
@10
2
Incline Bench Press (Dumbbell)
2 Sets
10-20 Reps
@10
3
Ez Bar Skull Crusher
3 Sets
3-7 Reps
@10
4
Ez Bar Skull Crusher
3 Sets
10-15 Reps
@10
5
Chest Press (Machine)
3 Sets
2-6 Reps
@10
6
Chest Press (Machine)
3 Sets
9-15 Reps
@10
7
V-Handle Tricep Pushdown (Cable)
2 Sets
4-10 Reps
@10
8
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@10
9
Pec Deck (Machine)
2 Sets
8-15 Reps
@7
10
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@6
Day 6
1
Pull-Up (Bodyweight)
3 Sets
1-999 Reps
@10
2
Wide Grip Pull-Up
3 Sets
1-999 Reps
@10
3
Underhand Lat Pulldown
4 Sets
4-7 Reps
@10
4
Underhand Lat Pulldown
3 Sets
12-20 Reps
@10
5
Lat Pulldown (Close Grip)
3 Sets
4-7 Reps
@10
6
Lat Pulldown (Close Grip)
3 Sets
12-20 Reps
@10
7
Low Row
3 Sets
5-7 Reps
@10
8
Low Row
3 Sets
12-15 Reps
@10
9
Bicep Curl (EZ Bar)
3 Sets
4-8 Reps
@10
10
Bicep Curl (Barbell)
3 Sets
12-20 Reps
@10
11
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
@10
12
Shrug (Dumbbell)
4 Sets
10 Reps
@10
13
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@6.5
Day 7
1
Overhead Press (Machine)
3 Sets
4-7 Reps
@10
2
Overhead Press (Machine)
3 Sets
10-15 Reps
@10
3
Hack Squat
3 Sets
10 Reps
@8.5
4
Lateral Raise (Cable)
5 Sets
12 Reps
@10
5
Leg Extension
3 Sets
12 Reps
@10
6
Face Pull
4 Sets
10 Reps
@8.5
7
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@10
8
Front Raise
4 Sets
10 Reps
@10
9
Leg Raise (Captain's Chair)
3 Sets
8 Reps
@9.5
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
3-6 Reps
@10
2
Incline Bench Press (Dumbbell)
2 Sets
10-20 Reps
@10
3
Ez Bar Skull Crusher
3 Sets
3-7 Reps
@10
4
Ez Bar Skull Crusher
3 Sets
10-15 Reps
@10
5
Chest Press (Machine)
3 Sets
2-6 Reps
@10
6
Chest Press (Machine)
3 Sets
9-15 Reps
@10
7
V-Handle Tricep Pushdown (Cable)
2 Sets
4-10 Reps
@10
8
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@10
9
Pec Deck (Machine)
2 Sets
8-15 Reps
@7
10
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@6
Day 2
1
Pull-Up (Bodyweight)
3 Sets
1-999 Reps
@10
2
Wide Grip Pull-Up
3 Sets
1-999 Reps
@10
3
Underhand Lat Pulldown
4 Sets
4-7 Reps
@10
4
Underhand Lat Pulldown
3 Sets
12-20 Reps
@10
5
Lat Pulldown (Close Grip)
3 Sets
4-7 Reps
@10
6
Lat Pulldown (Close Grip)
3 Sets
12-20 Reps
@10
7
Low Row
3 Sets
5-7 Reps
@10
8
Low Row
3 Sets
12-15 Reps
@10
9
Bicep Curl (EZ Bar)
3 Sets
4-8 Reps
@10
10
Bicep Curl (Barbell)
3 Sets
12-20 Reps
@10
11
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
@10
12
Shrug (Dumbbell)
4 Sets
10 Reps
@10
13
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@6.5
Day 3
1
Overhead Press (Machine)
3 Sets
4-7 Reps
@10
2
Overhead Press (Machine)
3 Sets
10-15 Reps
@10
3
Hack Squat
3 Sets
10 Reps
@8.5
4
Lateral Raise (Cable)
5 Sets
12 Reps
@10
5
Leg Extension
3 Sets
12 Reps
@10
6
Face Pull
4 Sets
10 Reps
@8.5
7
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@10
8
Front Raise
4 Sets
10 Reps
@10
9
Leg Raise (Captain's Chair)
3 Sets
8 Reps
@9.5
Day 4
1
Forearms Curl
10 Sets
5 Reps
@6.5
2
Leg Raise (Captain's Chair)
4 Sets
8 Reps
@10
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
3-6 Reps
@10
2
Incline Bench Press (Dumbbell)
2 Sets
10-20 Reps
@10
3
Ez Bar Skull Crusher
3 Sets
3-7 Reps
@10
4
Ez Bar Skull Crusher
3 Sets
10-15 Reps
@10
5
Chest Press (Machine)
3 Sets
2-6 Reps
@10
6
Chest Press (Machine)
3 Sets
9-15 Reps
@10
7
V-Handle Tricep Pushdown (Cable)
2 Sets
4-10 Reps
@10
8
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@10
9
Pec Deck (Machine)
2 Sets
8-15 Reps
@7
10
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@6
Day 6
1
Pull-Up (Bodyweight)
3 Sets
1-999 Reps
@10
2
Wide Grip Pull-Up
3 Sets
1-999 Reps
@10
3
Underhand Lat Pulldown
4 Sets
4-7 Reps
@10
4
Underhand Lat Pulldown
3 Sets
12-20 Reps
@10
5
Lat Pulldown (Close Grip)
3 Sets
4-7 Reps
@10
6
Lat Pulldown (Close Grip)
3 Sets
12-20 Reps
@10
7
Low Row
3 Sets
5-7 Reps
@10
8
Low Row
3 Sets
12-15 Reps
@10
9
Bicep Curl (EZ Bar)
3 Sets
4-8 Reps
@10
10
Bicep Curl (Barbell)
3 Sets
12-20 Reps
@10
11
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
@10
12
Shrug (Dumbbell)
4 Sets
10 Reps
@10
13
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@6.5
Day 7
1
Overhead Press (Machine)
3 Sets
4-7 Reps
@10
2
Overhead Press (Machine)
3 Sets
10-15 Reps
@10
3
Hack Squat
3 Sets
10 Reps
@8.5
4
Lateral Raise (Cable)
5 Sets
12 Reps
@10
5
Leg Extension
3 Sets
12 Reps
@10
6
Face Pull
4 Sets
10 Reps
@8.5
7
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@10
8
Front Raise
4 Sets
10 Reps
@10
9
Leg Raise (Captain's Chair)
3 Sets
8 Reps
@9.5
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
3-6 Reps
@10
2
Incline Bench Press (Dumbbell)
2 Sets
10-20 Reps
@10
3
Ez Bar Skull Crusher
3 Sets
3-7 Reps
@10
4
Ez Bar Skull Crusher
3 Sets
10-15 Reps
@10
5
Chest Press (Machine)
3 Sets
2-6 Reps
@10
6
Chest Press (Machine)
3 Sets
9-15 Reps
@10
7
V-Handle Tricep Pushdown (Cable)
2 Sets
4-10 Reps
@10
8
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@10
9
Pec Deck (Machine)
2 Sets
8-15 Reps
@7
10
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@6
Day 2
1
Pull-Up (Bodyweight)
3 Sets
1-999 Reps
@10
2
Wide Grip Pull-Up
3 Sets
1-999 Reps
@10
3
Underhand Lat Pulldown
4 Sets
4-7 Reps
@10
4
Underhand Lat Pulldown
3 Sets
12-20 Reps
@10
5
Lat Pulldown (Close Grip)
3 Sets
4-7 Reps
@10
6
Lat Pulldown (Close Grip)
3 Sets
12-20 Reps
@10
7
Low Row
3 Sets
5-7 Reps
@10
8
Low Row
3 Sets
12-15 Reps
@10
9
Bicep Curl (EZ Bar)
3 Sets
4-8 Reps
@10
10
Bicep Curl (Barbell)
3 Sets
12-20 Reps
@10
11
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
@10
12
Shrug (Dumbbell)
4 Sets
10 Reps
@10
13
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@6.5
Day 3
1
Overhead Press (Machine)
3 Sets
4-7 Reps
@10
2
Overhead Press (Machine)
3 Sets
10-15 Reps
@10
3
Hack Squat
3 Sets
10 Reps
@8.5
4
Lateral Raise (Cable)
5 Sets
12 Reps
@10
5
Leg Extension
3 Sets
12 Reps
@10
6
Face Pull
4 Sets
10 Reps
@8.5
7
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@10
8
Front Raise
4 Sets
10 Reps
@10
9
Leg Raise (Captain's Chair)
3 Sets
8 Reps
@9.5
Day 4
1
Forearms Curl
10 Sets
5 Reps
@6.5
2
Leg Raise (Captain's Chair)
4 Sets
8 Reps
@10
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
3-6 Reps
@10
2
Incline Bench Press (Dumbbell)
2 Sets
10-20 Reps
@10
3
Ez Bar Skull Crusher
3 Sets
3-7 Reps
@10
4
Ez Bar Skull Crusher
3 Sets
10-15 Reps
@10
5
Chest Press (Machine)
3 Sets
2-6 Reps
@10
6
Chest Press (Machine)
3 Sets
9-15 Reps
@10
7
V-Handle Tricep Pushdown (Cable)
2 Sets
4-10 Reps
@10
8
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@10
9
Pec Deck (Machine)
2 Sets
8-15 Reps
@7
10
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@6
Day 6
1
Pull-Up (Bodyweight)
3 Sets
1-999 Reps
@10
2
Wide Grip Pull-Up
3 Sets
1-999 Reps
@10
3
Underhand Lat Pulldown
4 Sets
4-7 Reps
@10
4
Underhand Lat Pulldown
3 Sets
12-20 Reps
@10
5
Lat Pulldown (Close Grip)
3 Sets
4-7 Reps
@10
6
Lat Pulldown (Close Grip)
3 Sets
12-20 Reps
@10
7
Low Row
3 Sets
5-7 Reps
@10
8
Low Row
3 Sets
12-15 Reps
@10
9
Bicep Curl (EZ Bar)
3 Sets
4-8 Reps
@10
10
Bicep Curl (Barbell)
3 Sets
12-20 Reps
@10
11
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
@10
12
Shrug (Dumbbell)
4 Sets
10 Reps
@10
13
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@6.5
Day 7
1
Overhead Press (Machine)
3 Sets
4-7 Reps
@10
2
Overhead Press (Machine)
3 Sets
10-15 Reps
@10
3
Hack Squat
3 Sets
10 Reps
@8.5
4
Lateral Raise (Cable)
5 Sets
12 Reps
@10
5
Leg Extension
3 Sets
12 Reps
@10
6
Face Pull
4 Sets
10 Reps
@8.5
7
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@10
8
Front Raise
4 Sets
10 Reps
@10
9
Leg Raise (Captain's Chair)
3 Sets
8 Reps
@9.5
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
3-6 Reps
@10
2
Incline Bench Press (Dumbbell)
2 Sets
10-20 Reps
@10
3
Ez Bar Skull Crusher
3 Sets
3-7 Reps
@10
4
Ez Bar Skull Crusher
3 Sets
10-15 Reps
@10
5
Chest Press (Machine)
3 Sets
2-6 Reps
@10
6
Chest Press (Machine)
3 Sets
9-15 Reps
@10
7
V-Handle Tricep Pushdown (Cable)
2 Sets
4-10 Reps
@10
8
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@10
9
Pec Deck (Machine)
2 Sets
8-15 Reps
@7
10
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@6
Day 2
1
Pull-Up (Bodyweight)
3 Sets
1-999 Reps
@10
2
Wide Grip Pull-Up
3 Sets
1-999 Reps
@10
3
Underhand Lat Pulldown
4 Sets
4-7 Reps
@10
4
Underhand Lat Pulldown
3 Sets
12-20 Reps
@10
5
Lat Pulldown (Close Grip)
3 Sets
4-7 Reps
@10
6
Lat Pulldown (Close Grip)
3 Sets
12-20 Reps
@10
7
Low Row
3 Sets
5-7 Reps
@10
8
Low Row
3 Sets
12-15 Reps
@10
9
Bicep Curl (EZ Bar)
3 Sets
4-8 Reps
@10
10
Bicep Curl (Barbell)
3 Sets
12-20 Reps
@10
11
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
@10
12
Shrug (Dumbbell)
4 Sets
10 Reps
@10
13
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@6.5
Day 3
1
Overhead Press (Machine)
3 Sets
4-7 Reps
@10
2
Overhead Press (Machine)
3 Sets
10-15 Reps
@10
3
Hack Squat
3 Sets
10 Reps
@8.5
4
Lateral Raise (Cable)
5 Sets
12 Reps
@10
5
Leg Extension
3 Sets
12 Reps
@10
6
Face Pull
4 Sets
10 Reps
@8.5
7
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@10
8
Front Raise
4 Sets
10 Reps
@10
9
Leg Raise (Captain's Chair)
3 Sets
8 Reps
@9.5
Day 4
1
Forearms Curl
10 Sets
5 Reps
@6.5
2
Leg Raise (Captain's Chair)
4 Sets
8 Reps
@10
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
3-6 Reps
@10
2
Incline Bench Press (Dumbbell)
2 Sets
10-20 Reps
@10
3
Ez Bar Skull Crusher
3 Sets
3-7 Reps
@10
4
Ez Bar Skull Crusher
3 Sets
10-15 Reps
@10
5
Chest Press (Machine)
3 Sets
2-6 Reps
@10
6
Chest Press (Machine)
3 Sets
9-15 Reps
@10
7
V-Handle Tricep Pushdown (Cable)
2 Sets
4-10 Reps
@10
8
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@10
9
Pec Deck (Machine)
2 Sets
8-15 Reps
@7
10
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@6
Day 6
1
Pull-Up (Bodyweight)
3 Sets
1-999 Reps
@10
2
Wide Grip Pull-Up
3 Sets
1-999 Reps
@10
3
Underhand Lat Pulldown
4 Sets
4-7 Reps
@10
4
Underhand Lat Pulldown
3 Sets
12-20 Reps
@10
5
Lat Pulldown (Close Grip)
3 Sets
4-7 Reps
@10
6
Lat Pulldown (Close Grip)
3 Sets
12-20 Reps
@10
7
Low Row
3 Sets
5-7 Reps
@10
8
Low Row
3 Sets
12-15 Reps
@10
9
Bicep Curl (EZ Bar)
3 Sets
4-8 Reps
@10
10
Bicep Curl (Barbell)
3 Sets
12-20 Reps
@10
11
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
@10
12
Shrug (Dumbbell)
4 Sets
10 Reps
@10
13
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@6.5
Day 7
1
Overhead Press (Machine)
3 Sets
4-7 Reps
@10
2
Overhead Press (Machine)
3 Sets
10-15 Reps
@10
3
Hack Squat
3 Sets
10 Reps
@8.5
4
Lateral Raise (Cable)
5 Sets
12 Reps
@10
5
Leg Extension
3 Sets
12 Reps
@10
6
Face Pull
4 Sets
10 Reps
@8.5
7
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@10
8
Front Raise
4 Sets
10 Reps
@10
9
Leg Raise (Captain's Chair)
3 Sets
8 Reps
@9.5
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
3-6 Reps
@10
2
Incline Bench Press (Dumbbell)
2 Sets
10-20 Reps
@10
3
Ez Bar Skull Crusher
3 Sets
3-7 Reps
@10
4
Ez Bar Skull Crusher
3 Sets
10-15 Reps
@10
5
Chest Press (Machine)
3 Sets
2-6 Reps
@10
6
Chest Press (Machine)
3 Sets
9-15 Reps
@10
7
V-Handle Tricep Pushdown (Cable)
2 Sets
4-10 Reps
@10
8
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@10
9
Pec Deck (Machine)
2 Sets
8-15 Reps
@7
10
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@6
Day 2
1
Pull-Up (Bodyweight)
3 Sets
1-999 Reps
@10
2
Wide Grip Pull-Up
3 Sets
1-999 Reps
@10
3
Underhand Lat Pulldown
4 Sets
4-7 Reps
@10
4
Underhand Lat Pulldown
3 Sets
12-20 Reps
@10
5
Lat Pulldown (Close Grip)
3 Sets
4-7 Reps
@10
6
Lat Pulldown (Close Grip)
3 Sets
12-20 Reps
@10
7
Low Row
3 Sets
5-7 Reps
@10
8
Low Row
3 Sets
12-15 Reps
@10
9
Bicep Curl (EZ Bar)
3 Sets
4-8 Reps
@10
10
Bicep Curl (Barbell)
3 Sets
12-20 Reps
@10
11
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
@10
12
Shrug (Dumbbell)
4 Sets
10 Reps
@10
13
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@6.5
Day 3
1
Overhead Press (Machine)
3 Sets
4-7 Reps
@10
2
Overhead Press (Machine)
3 Sets
10-15 Reps
@10
3
Hack Squat
3 Sets
10 Reps
@8.5
4
Lateral Raise (Cable)
5 Sets
12 Reps
@10
5
Leg Extension
3 Sets
12 Reps
@10
6
Face Pull
4 Sets
10 Reps
@8.5
7
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@10
8
Front Raise
4 Sets
10 Reps
@10
9
Leg Raise (Captain's Chair)
3 Sets
8 Reps
@9.5
Day 4
1
Forearms Curl
10 Sets
5 Reps
@6.5
2
Leg Raise (Captain's Chair)
4 Sets
8 Reps
@10
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
3-6 Reps
@10
2
Incline Bench Press (Dumbbell)
2 Sets
10-20 Reps
@10
3
Ez Bar Skull Crusher
3 Sets
3-7 Reps
@10
4
Ez Bar Skull Crusher
3 Sets
10-15 Reps
@10
5
Chest Press (Machine)
3 Sets
2-6 Reps
@10
6
Chest Press (Machine)
3 Sets
9-15 Reps
@10
7
V-Handle Tricep Pushdown (Cable)
2 Sets
4-10 Reps
@10
8
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@10
9
Pec Deck (Machine)
2 Sets
8-15 Reps
@7
10
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@6
Day 6
1
Pull-Up (Bodyweight)
3 Sets
1-999 Reps
@10
2
Wide Grip Pull-Up
3 Sets
1-999 Reps
@10
3
Underhand Lat Pulldown
4 Sets
4-7 Reps
@10
4
Underhand Lat Pulldown
3 Sets
12-20 Reps
@10
5
Lat Pulldown (Close Grip)
3 Sets
4-7 Reps
@10
6
Lat Pulldown (Close Grip)
3 Sets
12-20 Reps
@10
7
Low Row
3 Sets
5-7 Reps
@10
8
Low Row
3 Sets
12-15 Reps
@10
9
Bicep Curl (EZ Bar)
3 Sets
4-8 Reps
@10
10
Bicep Curl (Barbell)
3 Sets
12-20 Reps
@10
11
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
@10
12
Shrug (Dumbbell)
4 Sets
10 Reps
@10
13
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@6.5
Day 7
1
Overhead Press (Machine)
3 Sets
4-7 Reps
@10
2
Overhead Press (Machine)
3 Sets
10-15 Reps
@10
3
Hack Squat
3 Sets
10 Reps
@8.5
4
Lateral Raise (Cable)
5 Sets
12 Reps
@10
5
Leg Extension
3 Sets
12 Reps
@10
6
Face Pull
4 Sets
10 Reps
@8.5
7
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@10
8
Front Raise
4 Sets
10 Reps
@10
9
Leg Raise (Captain's Chair)
3 Sets
8 Reps
@9.5
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
3-6 Reps
@10
2
Incline Bench Press (Dumbbell)
2 Sets
10-20 Reps
@10
3
Ez Bar Skull Crusher
3 Sets
3-7 Reps
@10
4
Ez Bar Skull Crusher
3 Sets
10-15 Reps
@10
5
Chest Press (Machine)
3 Sets
2-6 Reps
@10
6
Chest Press (Machine)
3 Sets
9-15 Reps
@10
7
V-Handle Tricep Pushdown (Cable)
2 Sets
4-10 Reps
@10
8
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@10
9
Pec Deck (Machine)
2 Sets
8-15 Reps
@7
10
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@6
Day 2
1
Pull-Up (Bodyweight)
3 Sets
1-999 Reps
@10
2
Wide Grip Pull-Up
3 Sets
1-999 Reps
@10
3
Underhand Lat Pulldown
4 Sets
4-7 Reps
@10
4
Underhand Lat Pulldown
3 Sets
12-20 Reps
@10
5
Lat Pulldown (Close Grip)
3 Sets
4-7 Reps
@10
6
Lat Pulldown (Close Grip)
3 Sets
12-20 Reps
@10
7
Low Row
3 Sets
5-7 Reps
@10
8
Low Row
3 Sets
12-15 Reps
@10
9
Bicep Curl (EZ Bar)
3 Sets
4-8 Reps
@10
10
Bicep Curl (Barbell)
3 Sets
12-20 Reps
@10
11
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
@10
12
Shrug (Dumbbell)
4 Sets
10 Reps
@10
13
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@6.5
Day 3
1
Overhead Press (Machine)
3 Sets
4-7 Reps
@10
2
Overhead Press (Machine)
3 Sets
10-15 Reps
@10
3
Hack Squat
3 Sets
10 Reps
@8.5
4
Lateral Raise (Cable)
5 Sets
12 Reps
@10
5
Leg Extension
3 Sets
12 Reps
@10
6
Face Pull
4 Sets
10 Reps
@8.5
7
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@10
8
Front Raise
4 Sets
10 Reps
@10
9
Leg Raise (Captain's Chair)
3 Sets
8 Reps
@9.5
Day 4
1
Forearms Curl
10 Sets
5 Reps
@6.5
2
Leg Raise (Captain's Chair)
4 Sets
8 Reps
@10
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
3-6 Reps
@10
2
Incline Bench Press (Dumbbell)
2 Sets
10-20 Reps
@10
3
Ez Bar Skull Crusher
3 Sets
3-7 Reps
@10
4
Ez Bar Skull Crusher
3 Sets
10-15 Reps
@10
5
Chest Press (Machine)
3 Sets
2-6 Reps
@10
6
Chest Press (Machine)
3 Sets
9-15 Reps
@10
7
V-Handle Tricep Pushdown (Cable)
2 Sets
4-10 Reps
@10
8
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@10
9
Pec Deck (Machine)
2 Sets
8-15 Reps
@7
10
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@6
Day 6
1
Pull-Up (Bodyweight)
3 Sets
1-999 Reps
@10
2
Wide Grip Pull-Up
3 Sets
1-999 Reps
@10
3
Underhand Lat Pulldown
4 Sets
4-7 Reps
@10
4
Underhand Lat Pulldown
3 Sets
12-20 Reps
@10
5
Lat Pulldown (Close Grip)
3 Sets
4-7 Reps
@10
6
Lat Pulldown (Close Grip)
3 Sets
12-20 Reps
@10
7
Low Row
3 Sets
5-7 Reps
@10
8
Low Row
3 Sets
12-15 Reps
@10
9
Bicep Curl (EZ Bar)
3 Sets
4-8 Reps
@10
10
Bicep Curl (Barbell)
3 Sets
12-20 Reps
@10
11
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
@10
12
Shrug (Dumbbell)
4 Sets
10 Reps
@10
13
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@6.5
Day 7
1
Overhead Press (Machine)
3 Sets
4-7 Reps
@10
2
Overhead Press (Machine)
3 Sets
10-15 Reps
@10
3
Hack Squat
3 Sets
10 Reps
@8.5
4
Lateral Raise (Cable)
5 Sets
12 Reps
@10
5
Leg Extension
3 Sets
12 Reps
@10
6
Face Pull
4 Sets
10 Reps
@8.5
7
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@10
8
Front Raise
4 Sets
10 Reps
@10
9
Leg Raise (Captain's Chair)
3 Sets
8 Reps
@9.5