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Ppl
by L .
1 athletes joined
Program Description
Powerbuilding basics
Program Overview
Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
110 minutes
Created
Apr 06, 2024 08:01
Last Edited
May 14, 2024 03:16
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Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
3-5 Reps
6-10 Reps
@9.5
@9
2
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
3
Dip (Assisted)
3 Sets
8-12 Reps
@10
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
5
Tricep Rope Push Down (Cable)
4 Sets
12-15 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
2 Sets
3-5 Reps
5-8 Reps
@9
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@9.5
3
Leg Extension
3 Sets
12-15 Reps
@10
4
Lying Leg Curl
3 Sets
8-12 Reps
@10
5
Straight Leg Calf Raise
3 Sets
12-15 Reps
@10
Day 5
1
Bench Press (Barbell)
1 Set
3 Sets
1-3 Reps
6-8 Reps
@8
@9
2
Overhead Press (Barbell)
1 Set
2 Sets
4-6 Reps
8-12 Reps
@9
@9
3
Chest Fly (Machine)
3 Sets
12-15 Reps
@10
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@10
Day 6
1
Sumo Deadlift (Barbell)
2 Sets
3-5 Reps
@9
2
Hack Squat
3 Sets
8-12 Reps
@10
3
Lying Leg Curl
3 Sets
6-10 Reps
@10
4
Leg Extension
3 Sets
8-12 Reps
@10
5
Seated Calf Raise
3 Sets
10-15 Reps
@10
Day 4
1
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
2
Bent Over Row (Dumbbell)
3 Sets
10-12 Reps
@10
3
Preacher Curl (Barbell)
3 Sets
10-15 Reps
@10
4
Lat Pulldown (Neutral Grip)
4 Sets
8-12 Reps
@10
5
Shrug (Dumbbell)
2 Sets
8-12 Reps
@10
Day 1
1
Bent Over Row (Barbell)
1 Set
2 Sets
6-8 Reps
10-12 Reps
@9
@9.5
2
Lat Pulldown
4 Sets
12-15 Reps
@10
3
Shrug (Dumbbell)
1 Set
6-8 Reps
@10
4
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
5
Preacher Curl (Barbell)
4 Sets
6-10 Reps
@10
Day 1
1
Bent Over Row (Barbell)
1 Set
2 Sets
6-8 Reps
10-12 Reps
@9
@9.5
2
Lat Pulldown
4 Sets
12-15 Reps
@10
3
Shrug (Dumbbell)
1 Set
6-8 Reps
@10
4
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
5
Preacher Curl (Barbell)
4 Sets
6-10 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
3-5 Reps
6-10 Reps
@9.5
@9
2
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
3
Dip (Assisted)
3 Sets
8-12 Reps
@10
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
5
Tricep Rope Push Down (Cable)
4 Sets
12-15 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
2 Sets
3-5 Reps
5-8 Reps
@9
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@9.5
3
Leg Extension
3 Sets
12-15 Reps
@10
4
Lying Leg Curl
3 Sets
8-12 Reps
@10
5
Straight Leg Calf Raise
3 Sets
12-15 Reps
@10
Day 4
1
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
2
Bent Over Row (Dumbbell)
3 Sets
10-12 Reps
@10
3
Preacher Curl (Barbell)
3 Sets
10-15 Reps
@10
4
Lat Pulldown (Neutral Grip)
4 Sets
8-12 Reps
@10
5
Shrug (Dumbbell)
2 Sets
8-12 Reps
@10
Day 5
1
Bench Press (Barbell)
1 Set
3 Sets
1-3 Reps
6-8 Reps
@8
@9
2
Overhead Press (Barbell)
1 Set
2 Sets
4-6 Reps
8-12 Reps
@9
@9
3
Chest Fly (Machine)
3 Sets
12-15 Reps
@10
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@10
Day 6
1
Sumo Deadlift (Barbell)
2 Sets
3-5 Reps
@9
2
Hack Squat
3 Sets
8-12 Reps
@10
3
Lying Leg Curl
3 Sets
6-10 Reps
@10
4
Leg Extension
3 Sets
8-12 Reps
@10
5
Seated Calf Raise
3 Sets
10-15 Reps
@10
Day 1
1
Bent Over Row (Barbell)
1 Set
2 Sets
6-8 Reps
10-12 Reps
@9
@9.5
2
Lat Pulldown
4 Sets
12-15 Reps
@10
3
Shrug (Dumbbell)
1 Set
6-8 Reps
@10
4
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
5
Preacher Curl (Barbell)
4 Sets
6-10 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
3-5 Reps
6-10 Reps
@9.5
@9
2
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
3
Dip (Assisted)
3 Sets
8-12 Reps
@10
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
5
Tricep Rope Push Down (Cable)
4 Sets
12-15 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
2 Sets
3-5 Reps
5-8 Reps
@9
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@9.5
3
Leg Extension
3 Sets
12-15 Reps
@10
4
Lying Leg Curl
3 Sets
8-12 Reps
@10
5
Straight Leg Calf Raise
3 Sets
12-15 Reps
@10
Day 4
1
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
2
Bent Over Row (Dumbbell)
3 Sets
10-12 Reps
@10
3
Preacher Curl (Barbell)
3 Sets
10-15 Reps
@10
4
Lat Pulldown (Neutral Grip)
4 Sets
8-12 Reps
@10
5
Shrug (Dumbbell)
2 Sets
8-12 Reps
@10
Day 5
1
Bench Press (Barbell)
1 Set
3 Sets
1-3 Reps
6-8 Reps
@8
@9
2
Overhead Press (Barbell)
1 Set
2 Sets
4-6 Reps
8-12 Reps
@9
@9
3
Chest Fly (Machine)
3 Sets
12-15 Reps
@10
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@10
Day 6
1
Sumo Deadlift (Barbell)
2 Sets
3-5 Reps
@9
2
Hack Squat
3 Sets
8-12 Reps
@10
3
Lying Leg Curl
3 Sets
6-10 Reps
@10
4
Leg Extension
3 Sets
8-12 Reps
@10
5
Seated Calf Raise
3 Sets
10-15 Reps
@10
Day 1
1
Bent Over Row (Barbell)
1 Set
2 Sets
6-8 Reps
10-12 Reps
@9
@9.5
2
Lat Pulldown
4 Sets
12-15 Reps
@10
3
Shrug (Dumbbell)
1 Set
6-8 Reps
@10
4
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
5
Preacher Curl (Barbell)
4 Sets
6-10 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
3-5 Reps
6-10 Reps
@9.5
@9
2
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
3
Dip (Assisted)
3 Sets
8-12 Reps
@10
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
5
Tricep Rope Push Down (Cable)
4 Sets
12-15 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
2 Sets
3-5 Reps
5-8 Reps
@9
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@9.5
3
Leg Extension
3 Sets
12-15 Reps
@10
4
Lying Leg Curl
3 Sets
8-12 Reps
@10
5
Straight Leg Calf Raise
3 Sets
12-15 Reps
@10
Day 4
1
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
2
Bent Over Row (Dumbbell)
3 Sets
10-12 Reps
@10
3
Preacher Curl (Barbell)
3 Sets
10-15 Reps
@10
4
Lat Pulldown (Neutral Grip)
4 Sets
8-12 Reps
@10
5
Shrug (Dumbbell)
2 Sets
8-12 Reps
@10
Day 5
1
Bench Press (Barbell)
1 Set
3 Sets
1-3 Reps
6-8 Reps
@8
@9
2
Overhead Press (Barbell)
1 Set
2 Sets
4-6 Reps
8-12 Reps
@9
@9
3
Chest Fly (Machine)
3 Sets
12-15 Reps
@10
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@10
Day 6
1
Sumo Deadlift (Barbell)
2 Sets
3-5 Reps
@9
2
Hack Squat
3 Sets
8-12 Reps
@10
3
Lying Leg Curl
3 Sets
6-10 Reps
@10
4
Leg Extension
3 Sets
8-12 Reps
@10
5
Seated Calf Raise
3 Sets
10-15 Reps
@10
Day 1
1
Bent Over Row (Barbell)
1 Set
2 Sets
6-8 Reps
10-12 Reps
@9
@9.5
2
Lat Pulldown
4 Sets
12-15 Reps
@10
3
Shrug (Dumbbell)
1 Set
6-8 Reps
@10
4
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
5
Preacher Curl (Barbell)
4 Sets
6-10 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
3-5 Reps
6-10 Reps
@9.5
@9
2
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
3
Dip (Assisted)
3 Sets
8-12 Reps
@10
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
5
Tricep Rope Push Down (Cable)
4 Sets
12-15 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
2 Sets
3-5 Reps
5-8 Reps
@9
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@9.5
3
Leg Extension
3 Sets
12-15 Reps
@10
4
Lying Leg Curl
3 Sets
8-12 Reps
@10
5
Straight Leg Calf Raise
3 Sets
12-15 Reps
@10
Day 4
1
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
2
Bent Over Row (Dumbbell)
3 Sets
10-12 Reps
@10
3
Preacher Curl (Barbell)
3 Sets
10-15 Reps
@10
4
Lat Pulldown (Neutral Grip)
4 Sets
8-12 Reps
@10
5
Shrug (Dumbbell)
2 Sets
8-12 Reps
@10
Day 5
1
Bench Press (Barbell)
1 Set
3 Sets
1-3 Reps
6-8 Reps
@8
@9
2
Overhead Press (Barbell)
1 Set
2 Sets
4-6 Reps
8-12 Reps
@9
@9
3
Chest Fly (Machine)
3 Sets
12-15 Reps
@10
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@10
Day 6
1
Sumo Deadlift (Barbell)
2 Sets
3-5 Reps
@9
2
Hack Squat
3 Sets
8-12 Reps
@10
3
Lying Leg Curl
3 Sets
6-10 Reps
@10
4
Leg Extension
3 Sets
8-12 Reps
@10
5
Seated Calf Raise
3 Sets
10-15 Reps
@10
Day 1
1
Bent Over Row (Barbell)
1 Set
2 Sets
6-8 Reps
10-12 Reps
@9
@9.5
2
Lat Pulldown
4 Sets
12-15 Reps
@10
3
Shrug (Dumbbell)
1 Set
6-8 Reps
@10
4
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
5
Preacher Curl (Barbell)
4 Sets
6-10 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
3-5 Reps
6-10 Reps
@9.5
@9
2
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
3
Dip (Assisted)
3 Sets
8-12 Reps
@10
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
5
Tricep Rope Push Down (Cable)
4 Sets
12-15 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
2 Sets
3-5 Reps
5-8 Reps
@9
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@9.5
3
Leg Extension
3 Sets
12-15 Reps
@10
4
Lying Leg Curl
3 Sets
8-12 Reps
@10
5
Straight Leg Calf Raise
3 Sets
12-15 Reps
@10
Day 4
1
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
2
Bent Over Row (Dumbbell)
3 Sets
10-12 Reps
@10
3
Preacher Curl (Barbell)
3 Sets
10-15 Reps
@10
4
Lat Pulldown (Neutral Grip)
4 Sets
8-12 Reps
@10
5
Shrug (Dumbbell)
2 Sets
8-12 Reps
@10
Day 5
1
Bench Press (Barbell)
1 Set
3 Sets
1-3 Reps
6-8 Reps
@8
@9
2
Overhead Press (Barbell)
1 Set
2 Sets
4-6 Reps
8-12 Reps
@9
@9
3
Chest Fly (Machine)
3 Sets
12-15 Reps
@10
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@10
Day 6
1
Sumo Deadlift (Barbell)
2 Sets
3-5 Reps
@9
2
Hack Squat
3 Sets
8-12 Reps
@10
3
Lying Leg Curl
3 Sets
6-10 Reps
@10
4
Leg Extension
3 Sets
8-12 Reps
@10
5
Seated Calf Raise
3 Sets
10-15 Reps
@10
Day 1
1
Bent Over Row (Barbell)
1 Set
2 Sets
6-8 Reps
10-12 Reps
@9
@9.5
2
Lat Pulldown
4 Sets
12-15 Reps
@10
3
Shrug (Dumbbell)
1 Set
6-8 Reps
@10
4
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
5
Preacher Curl (Barbell)
4 Sets
6-10 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
3-5 Reps
6-10 Reps
@9.5
@9
2
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
3
Dip (Assisted)
3 Sets
8-12 Reps
@10
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
5
Tricep Rope Push Down (Cable)
4 Sets
12-15 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
2 Sets
3-5 Reps
5-8 Reps
@9
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@9.5
3
Leg Extension
3 Sets
12-15 Reps
@10
4
Lying Leg Curl
3 Sets
8-12 Reps
@10
5
Straight Leg Calf Raise
3 Sets
12-15 Reps
@10
Day 4
1
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
2
Bent Over Row (Dumbbell)
3 Sets
10-12 Reps
@10
3
Preacher Curl (Barbell)
3 Sets
10-15 Reps
@10
4
Lat Pulldown (Neutral Grip)
4 Sets
8-12 Reps
@10
5
Shrug (Dumbbell)
2 Sets
8-12 Reps
@10
Day 5
1
Bench Press (Barbell)
1 Set
3 Sets
1-3 Reps
6-8 Reps
@8
@9
2
Overhead Press (Barbell)
1 Set
2 Sets
4-6 Reps
8-12 Reps
@9
@9
3
Chest Fly (Machine)
3 Sets
12-15 Reps
@10
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@10
Day 6
1
Sumo Deadlift (Barbell)
2 Sets
3-5 Reps
@9
2
Hack Squat
3 Sets
8-12 Reps
@10
3
Lying Leg Curl
3 Sets
6-10 Reps
@10
4
Leg Extension
3 Sets
8-12 Reps
@10
5
Seated Calf Raise
3 Sets
10-15 Reps
@10
Day 1
1
Bent Over Row (Barbell)
1 Set
2 Sets
6-8 Reps
10-12 Reps
@9
@9.5
2
Lat Pulldown
4 Sets
12-15 Reps
@10
3
Shrug (Dumbbell)
1 Set
6-8 Reps
@10
4
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
5
Preacher Curl (Barbell)
4 Sets
6-10 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
3-5 Reps
6-10 Reps
@9.5
@9
2
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
3
Dip (Assisted)
3 Sets
8-12 Reps
@10
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
5
Tricep Rope Push Down (Cable)
4 Sets
12-15 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
2 Sets
3-5 Reps
5-8 Reps
@9
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@9.5
3
Leg Extension
3 Sets
12-15 Reps
@10
4
Lying Leg Curl
3 Sets
8-12 Reps
@10
5
Straight Leg Calf Raise
3 Sets
12-15 Reps
@10
Day 4
1
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
2
Bent Over Row (Dumbbell)
3 Sets
10-12 Reps
@10
3
Preacher Curl (Barbell)
3 Sets
10-15 Reps
@10
4
Lat Pulldown (Neutral Grip)
4 Sets
8-12 Reps
@10
5
Shrug (Dumbbell)
2 Sets
8-12 Reps
@10
Day 5
1
Bench Press (Barbell)
1 Set
3 Sets
1-3 Reps
6-8 Reps
@8
@9
2
Overhead Press (Barbell)
1 Set
2 Sets
4-6 Reps
8-12 Reps
@9
@9
3
Chest Fly (Machine)
3 Sets
12-15 Reps
@10
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@10
Day 6
1
Sumo Deadlift (Barbell)
2 Sets
3-5 Reps
@9
2
Hack Squat
3 Sets
8-12 Reps
@10
3
Lying Leg Curl
3 Sets
6-10 Reps
@10
4
Leg Extension
3 Sets
8-12 Reps
@10
5
Seated Calf Raise
3 Sets
10-15 Reps
@10
Day 1
1
Bent Over Row (Barbell)
1 Set
2 Sets
6-8 Reps
10-12 Reps
@9
@9.5
2
Lat Pulldown
4 Sets
12-15 Reps
@10
3
Shrug (Dumbbell)
1 Set
6-8 Reps
@10
4
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
5
Preacher Curl (Barbell)
4 Sets
6-10 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
3-5 Reps
6-10 Reps
@9.5
@9
2
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
3
Dip (Assisted)
3 Sets
8-12 Reps
@10
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
5
Tricep Rope Push Down (Cable)
4 Sets
12-15 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
2 Sets
3-5 Reps
5-8 Reps
@9
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@9.5
3
Leg Extension
3 Sets
12-15 Reps
@10
4
Lying Leg Curl
3 Sets
8-12 Reps
@10
5
Straight Leg Calf Raise
3 Sets
12-15 Reps
@10
Day 4
1
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
2
Bent Over Row (Dumbbell)
3 Sets
10-12 Reps
@10
3
Preacher Curl (Barbell)
3 Sets
10-15 Reps
@10
4
Lat Pulldown (Neutral Grip)
4 Sets
8-12 Reps
@10
5
Shrug (Dumbbell)
2 Sets
8-12 Reps
@10
Day 5
1
Bench Press (Barbell)
1 Set
3 Sets
1-3 Reps
6-8 Reps
@8
@9
2
Overhead Press (Barbell)
1 Set
2 Sets
4-6 Reps
8-12 Reps
@9
@9
3
Chest Fly (Machine)
3 Sets
12-15 Reps
@10
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@10
Day 6
1
Sumo Deadlift (Barbell)
2 Sets
3-5 Reps
@9
2
Hack Squat
3 Sets
8-12 Reps
@10
3
Lying Leg Curl
3 Sets
6-10 Reps
@10
4
Leg Extension
3 Sets
8-12 Reps
@10
5
Seated Calf Raise
3 Sets
10-15 Reps
@10
Day 1
1
Bent Over Row (Barbell)
1 Set
2 Sets
6-8 Reps
10-12 Reps
@9
@9.5
2
Lat Pulldown
4 Sets
12-15 Reps
@10
3
Shrug (Dumbbell)
1 Set
6-8 Reps
@10
4
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
5
Preacher Curl (Barbell)
4 Sets
6-10 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
3-5 Reps
6-10 Reps
@9.5
@9
2
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
3
Dip (Assisted)
3 Sets
8-12 Reps
@10
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
5
Tricep Rope Push Down (Cable)
4 Sets
12-15 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
2 Sets
3-5 Reps
5-8 Reps
@9
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@9.5
3
Leg Extension
3 Sets
12-15 Reps
@10
4
Lying Leg Curl
3 Sets
8-12 Reps
@10
5
Straight Leg Calf Raise
3 Sets
12-15 Reps
@10
Day 4
1
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
2
Bent Over Row (Dumbbell)
3 Sets
10-12 Reps
@10
3
Preacher Curl (Barbell)
3 Sets
10-15 Reps
@10
4
Lat Pulldown (Neutral Grip)
4 Sets
8-12 Reps
@10
5
Shrug (Dumbbell)
2 Sets
8-12 Reps
@10
Day 5
1
Bench Press (Barbell)
1 Set
3 Sets
1-3 Reps
6-8 Reps
@8
@9
2
Overhead Press (Barbell)
1 Set
2 Sets
4-6 Reps
8-12 Reps
@9
@9
3
Chest Fly (Machine)
3 Sets
12-15 Reps
@10
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@10
Day 6
1
Sumo Deadlift (Barbell)
2 Sets
3-5 Reps
@9
2
Hack Squat
3 Sets
8-12 Reps
@10
3
Lying Leg Curl
3 Sets
6-10 Reps
@10
4
Leg Extension
3 Sets
8-12 Reps
@10
5
Seated Calf Raise
3 Sets
10-15 Reps
@10
Day 1
1
Bent Over Row (Barbell)
1 Set
2 Sets
6-8 Reps
10-12 Reps
@9
@9.5
2
Lat Pulldown
4 Sets
12-15 Reps
@10
3
Shrug (Dumbbell)
1 Set
6-8 Reps
@10
4
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
5
Preacher Curl (Barbell)
4 Sets
6-10 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
3-5 Reps
6-10 Reps
@9.5
@9
2
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
3
Dip (Assisted)
3 Sets
8-12 Reps
@10
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
5
Tricep Rope Push Down (Cable)
4 Sets
12-15 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
2 Sets
3-5 Reps
5-8 Reps
@9
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@9.5
3
Leg Extension
3 Sets
12-15 Reps
@10
4
Lying Leg Curl
3 Sets
8-12 Reps
@10
5
Straight Leg Calf Raise
3 Sets
12-15 Reps
@10
Day 4
1
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
2
Bent Over Row (Dumbbell)
3 Sets
10-12 Reps
@10
3
Preacher Curl (Barbell)
3 Sets
10-15 Reps
@10
4
Lat Pulldown (Neutral Grip)
4 Sets
8-12 Reps
@10
5
Shrug (Dumbbell)
2 Sets
8-12 Reps
@10
Day 5
1
Bench Press (Barbell)
1 Set
3 Sets
1-3 Reps
6-8 Reps
@8
@9
2
Overhead Press (Barbell)
1 Set
2 Sets
4-6 Reps
8-12 Reps
@9
@9
3
Chest Fly (Machine)
3 Sets
12-15 Reps
@10
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@10
Day 6
1
Sumo Deadlift (Barbell)
2 Sets
3-5 Reps
@9
2
Hack Squat
3 Sets
8-12 Reps
@10
3
Lying Leg Curl
3 Sets
6-10 Reps
@10
4
Leg Extension
3 Sets
8-12 Reps
@10
5
Seated Calf Raise
3 Sets
10-15 Reps
@10
Day 1
1
Bent Over Row (Barbell)
1 Set
2 Sets
6-8 Reps
10-12 Reps
@9
@9.5
2
Lat Pulldown
4 Sets
12-15 Reps
@10
3
Shrug (Dumbbell)
1 Set
6-8 Reps
@10
4
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
5
Preacher Curl (Barbell)
4 Sets
6-10 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
3-5 Reps
6-10 Reps
@9.5
@9
2
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
3
Dip (Assisted)
3 Sets
8-12 Reps
@10
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
5
Tricep Rope Push Down (Cable)
4 Sets
12-15 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
2 Sets
3-5 Reps
5-8 Reps
@9
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@9.5
3
Leg Extension
3 Sets
12-15 Reps
@10
4
Lying Leg Curl
3 Sets
8-12 Reps
@10
5
Straight Leg Calf Raise
3 Sets
12-15 Reps
@10
Day 4
1
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
2
Bent Over Row (Dumbbell)
3 Sets
10-12 Reps
@10
3
Preacher Curl (Barbell)
3 Sets
10-15 Reps
@10
4
Lat Pulldown (Neutral Grip)
4 Sets
8-12 Reps
@10
5
Shrug (Dumbbell)
2 Sets
8-12 Reps
@10
Day 5
1
Bench Press (Barbell)
1 Set
3 Sets
1-3 Reps
6-8 Reps
@8
@9
2
Overhead Press (Barbell)
1 Set
2 Sets
4-6 Reps
8-12 Reps
@9
@9
3
Chest Fly (Machine)
3 Sets
12-15 Reps
@10
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@10
Day 6
1
Sumo Deadlift (Barbell)
2 Sets
3-5 Reps
@9
2
Hack Squat
3 Sets
8-12 Reps
@10
3
Lying Leg Curl
3 Sets
6-10 Reps
@10
4
Leg Extension
3 Sets
8-12 Reps
@10
5
Seated Calf Raise
3 Sets
10-15 Reps
@10