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PPL - High Barbell / Low Dumbell
by Jeremiah Zgliczynski
4 athletes joined
Program Description
Alternating between higher weight/lower reps with Lowe weight/higher reps. Most heavy weight is under the bar and most lighter weight is single arm/leg or dumbbell.
Program Overview
Level
Advanced
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Mar 26, 2024 05:38
Last Edited
May 08, 2024 02:23
down_app
Week 1
1 / 12 Weeks
Day 2
1
Lat Pulldown (Neutral Grip)
2 Sets
2 Sets
15 Reps
12 Reps
2
T-Bar Row
2 Sets
2 Sets
15 Reps
12 Reps
3
Lat Pulldown (Single Arm)
2 Sets
2 Sets
15 Reps
12 Reps
4
Single Arm Iso Row
2 Sets
2 Sets
15 Reps
12 Reps
5
Alternating Dumbbell Curl
2 Sets
2 Sets
15 Reps
12 Reps
6
Face Pull
2 Sets
2 Sets
15 Reps
12 Reps
7
Preacher Curl (Barbell)
2 Sets
2 Sets
15 Reps
12 Reps
8
Pull-Up (Bodyweight)
5 Sets
10 Reps
Day 3
1
Squat (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
2
Front Squat (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
3
Deadlift (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
4
Leg Press
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
5
Seated Calf Raise
5 Sets
10 Reps
Day 4
1
Single Arm Overhead Tricep Extension
2 Sets
2 Sets
15 Reps
12 Reps
2
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
15 Reps
12 Reps
3
Bench Press (Dumbbell)
2 Sets
2 Sets
15 Reps
12 Reps
4
Pec Fly (Dumbbell)
2 Sets
2 Sets
15 Reps
12 Reps
5
Arnold Press
2 Sets
2 Sets
15 Reps
12 Reps
6
Shrug (Dumbbell)
2 Sets
2 Sets
15 Reps
12 Reps
7A
Pullover (EZ Bar)
4 Sets
10 Reps
7B
Bench Press (Paused)
4 Sets
10 Reps
8
Dip (Bodyweight)
5 Sets
10 Reps
Day 6
1
Squat (Barbell)
2 Sets
2 Sets
15 Reps
12 Reps
2
Power Clean
2 Sets
2 Sets
15 Reps
12 Reps
3
Lunge (Barbell)
2 Sets
2 Sets
15 Reps
12 Reps
4
Leg Extension
2 Sets
2 Sets
15 Reps
12 Reps
5
Leg Curl
2 Sets
2 Sets
15 Reps
12 Reps
6
Hip Abductor (Machine)
2 Sets
2 Sets
15 Reps
12 Reps
7
Hip Adductor (Machine)
2 Sets
2 Sets
15 Reps
12 Reps
8
Seated Calf Raise
2 Sets
2 Sets
15 Reps
12 Reps
Day 5
1
Wide Grip Lat Pulldown
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
2
Seated Row (Cable)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
3
Lat Pulldown (Close Grip)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
4
Seated Wide-Grip Row (Cable)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
5
Bicep Curl (Cable)
4 Sets
10 Reps
6
Rear Delt Fly (Machine)
4 Sets
10 Reps
7
Bicep Curl (EZ Bar)
1 Set
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
8
Pull-Up (Bodyweight)
5 Sets
10 Reps
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
2
Bench Press (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
3
Chest Fly (Machine)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
4
Shoulder Press (Machine)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
5A
Front Raise
4 Sets
10 Reps
5B
Lateral Raise (Dumbbell)
4 Sets
10 Reps
6
Tricep Pushdown (Cable)
1 Set
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
7A
Dip (Bodyweight)
5 Sets
10 Reps
7B
Leg Raise (Captain's Chair)
5 Sets
15 Reps
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
2
Bench Press (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
3
Chest Fly (Machine)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
4
Shoulder Press (Machine)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
5A
Front Raise
4 Sets
10 Reps
5B
Lateral Raise (Dumbbell)
4 Sets
10 Reps
6
Tricep Pushdown (Cable)
1 Set
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
7A
Dip (Bodyweight)
5 Sets
10 Reps
7B
Leg Raise (Captain's Chair)
5 Sets
15 Reps
Day 2
1
Lat Pulldown (Neutral Grip)
2 Sets
2 Sets
15 Reps
12 Reps
2
T-Bar Row
2 Sets
2 Sets
15 Reps
12 Reps
3
Lat Pulldown (Single Arm)
2 Sets
2 Sets
15 Reps
12 Reps
4
Single Arm Iso Row
2 Sets
2 Sets
15 Reps
12 Reps
5
Alternating Dumbbell Curl
2 Sets
2 Sets
15 Reps
12 Reps
6
Face Pull
2 Sets
2 Sets
15 Reps
12 Reps
7
Preacher Curl (Barbell)
2 Sets
2 Sets
15 Reps
12 Reps
8
Pull-Up (Bodyweight)
5 Sets
10 Reps
Day 3
1
Squat (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
2
Front Squat (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
3
Deadlift (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
4
Leg Press
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
5
Seated Calf Raise
5 Sets
10 Reps
Day 4
1
Single Arm Overhead Tricep Extension
2 Sets
2 Sets
15 Reps
12 Reps
2
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
15 Reps
12 Reps
3
Bench Press (Dumbbell)
2 Sets
2 Sets
15 Reps
12 Reps
4
Pec Fly (Dumbbell)
2 Sets
2 Sets
15 Reps
12 Reps
5
Arnold Press
2 Sets
2 Sets
15 Reps
12 Reps
6
Shrug (Dumbbell)
2 Sets
2 Sets
15 Reps
12 Reps
7A
Pullover (EZ Bar)
4 Sets
10 Reps
7B
Bench Press (Paused)
4 Sets
10 Reps
8
Dip (Bodyweight)
5 Sets
10 Reps
Day 5
1
Wide Grip Lat Pulldown
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
2
Seated Row (Cable)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
3
Lat Pulldown (Close Grip)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
4
Seated Wide-Grip Row (Cable)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
5
Bicep Curl (Cable)
4 Sets
10 Reps
6
Rear Delt Fly (Machine)
4 Sets
10 Reps
7
Bicep Curl (EZ Bar)
1 Set
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
8
Pull-Up (Bodyweight)
5 Sets
10 Reps
Day 6
1
Squat (Barbell)
2 Sets
2 Sets
15 Reps
12 Reps
2
Power Clean
2 Sets
2 Sets
15 Reps
12 Reps
3
Lunge (Barbell)
2 Sets
2 Sets
15 Reps
12 Reps
4
Leg Extension
2 Sets
2 Sets
15 Reps
12 Reps
5
Leg Curl
2 Sets
2 Sets
15 Reps
12 Reps
6
Hip Abductor (Machine)
2 Sets
2 Sets
15 Reps
12 Reps
7
Hip Adductor (Machine)
2 Sets
2 Sets
15 Reps
12 Reps
8
Seated Calf Raise
2 Sets
2 Sets
15 Reps
12 Reps
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
2
Bench Press (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
3
Chest Fly (Machine)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
4
Shoulder Press (Machine)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
5A
Front Raise
4 Sets
10 Reps
5B
Lateral Raise (Dumbbell)
4 Sets
10 Reps
6
Tricep Pushdown (Cable)
1 Set
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
7A
Dip (Bodyweight)
5 Sets
10 Reps
7B
Leg Raise (Captain's Chair)
5 Sets
15 Reps
Day 2
1
Lat Pulldown (Neutral Grip)
2 Sets
2 Sets
15 Reps
12 Reps
2
T-Bar Row
2 Sets
2 Sets
15 Reps
12 Reps
3
Lat Pulldown (Single Arm)
2 Sets
2 Sets
15 Reps
12 Reps
4
Single Arm Iso Row
2 Sets
2 Sets
15 Reps
12 Reps
5
Alternating Dumbbell Curl
2 Sets
2 Sets
15 Reps
12 Reps
6
Face Pull
2 Sets
2 Sets
15 Reps
12 Reps
7
Preacher Curl (Barbell)
2 Sets
2 Sets
15 Reps
12 Reps
8
Pull-Up (Bodyweight)
5 Sets
10 Reps
Day 3
1
Squat (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
2
Front Squat (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
3
Deadlift (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
4
Leg Press
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
5
Seated Calf Raise
5 Sets
10 Reps
Day 4
1
Single Arm Overhead Tricep Extension
2 Sets
2 Sets
15 Reps
12 Reps
2
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
15 Reps
12 Reps
3
Bench Press (Dumbbell)
2 Sets
2 Sets
15 Reps
12 Reps
4
Pec Fly (Dumbbell)
2 Sets
2 Sets
15 Reps
12 Reps
5
Arnold Press
2 Sets
2 Sets
15 Reps
12 Reps
6
Shrug (Dumbbell)
2 Sets
2 Sets
15 Reps
12 Reps
7A
Pullover (EZ Bar)
4 Sets
10 Reps
7B
Bench Press (Paused)
4 Sets
10 Reps
8
Dip (Bodyweight)
5 Sets
10 Reps
Day 5
1
Wide Grip Lat Pulldown
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
2
Seated Row (Cable)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
3
Lat Pulldown (Close Grip)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
4
Seated Wide-Grip Row (Cable)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
5
Bicep Curl (Cable)
4 Sets
10 Reps
6
Rear Delt Fly (Machine)
4 Sets
10 Reps
7
Bicep Curl (EZ Bar)
1 Set
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
8
Pull-Up (Bodyweight)
5 Sets
10 Reps
Day 6
1
Squat (Barbell)
2 Sets
2 Sets
15 Reps
12 Reps
2
Power Clean
2 Sets
2 Sets
15 Reps
12 Reps
3
Lunge (Barbell)
2 Sets
2 Sets
15 Reps
12 Reps
4
Leg Extension
2 Sets
2 Sets
15 Reps
12 Reps
5
Leg Curl
2 Sets
2 Sets
15 Reps
12 Reps
6
Hip Abductor (Machine)
2 Sets
2 Sets
15 Reps
12 Reps
7
Hip Adductor (Machine)
2 Sets
2 Sets
15 Reps
12 Reps
8
Seated Calf Raise
2 Sets
2 Sets
15 Reps
12 Reps
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
2
Bench Press (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
3
Chest Fly (Machine)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
4
Shoulder Press (Machine)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
5A
Front Raise
4 Sets
10 Reps
5B
Lateral Raise (Dumbbell)
4 Sets
10 Reps
6
Tricep Pushdown (Cable)
1 Set
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
7A
Dip (Bodyweight)
5 Sets
10 Reps
7B
Leg Raise (Captain's Chair)
5 Sets
15 Reps
Day 2
1
Lat Pulldown (Neutral Grip)
2 Sets
2 Sets
15 Reps
12 Reps
2
T-Bar Row
2 Sets
2 Sets
15 Reps
12 Reps
3
Lat Pulldown (Single Arm)
2 Sets
2 Sets
15 Reps
12 Reps
4
Single Arm Iso Row
2 Sets
2 Sets
15 Reps
12 Reps
5
Alternating Dumbbell Curl
2 Sets
2 Sets
15 Reps
12 Reps
6
Face Pull
2 Sets
2 Sets
15 Reps
12 Reps
7
Preacher Curl (Barbell)
2 Sets
2 Sets
15 Reps
12 Reps
8
Pull-Up (Bodyweight)
5 Sets
10 Reps
Day 3
1
Squat (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
2
Front Squat (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
3
Deadlift (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
4
Leg Press
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
5
Seated Calf Raise
5 Sets
10 Reps
Day 4
1
Single Arm Overhead Tricep Extension
2 Sets
2 Sets
15 Reps
12 Reps
2
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
15 Reps
12 Reps
3
Bench Press (Dumbbell)
2 Sets
2 Sets
15 Reps
12 Reps
4
Pec Fly (Dumbbell)
2 Sets
2 Sets
15 Reps
12 Reps
5
Arnold Press
2 Sets
2 Sets
15 Reps
12 Reps
6
Shrug (Dumbbell)
2 Sets
2 Sets
15 Reps
12 Reps
7A
Pullover (EZ Bar)
4 Sets
10 Reps
7B
Bench Press (Paused)
4 Sets
10 Reps
8
Dip (Bodyweight)
5 Sets
10 Reps
Day 5
1
Wide Grip Lat Pulldown
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
2
Seated Row (Cable)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
3
Lat Pulldown (Close Grip)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
4
Seated Wide-Grip Row (Cable)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
5
Bicep Curl (Cable)
4 Sets
10 Reps
6
Rear Delt Fly (Machine)
4 Sets
10 Reps
7
Bicep Curl (EZ Bar)
1 Set
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
8
Pull-Up (Bodyweight)
5 Sets
10 Reps
Day 6
1
Squat (Barbell)
2 Sets
2 Sets
15 Reps
12 Reps
2
Power Clean
2 Sets
2 Sets
15 Reps
12 Reps
3
Lunge (Barbell)
2 Sets
2 Sets
15 Reps
12 Reps
4
Leg Extension
2 Sets
2 Sets
15 Reps
12 Reps
5
Leg Curl
2 Sets
2 Sets
15 Reps
12 Reps
6
Hip Abductor (Machine)
2 Sets
2 Sets
15 Reps
12 Reps
7
Hip Adductor (Machine)
2 Sets
2 Sets
15 Reps
12 Reps
8
Seated Calf Raise
2 Sets
2 Sets
15 Reps
12 Reps
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
2
Bench Press (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
3
Chest Fly (Machine)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
4
Shoulder Press (Machine)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
5A
Front Raise
4 Sets
10 Reps
5B
Lateral Raise (Dumbbell)
4 Sets
10 Reps
6
Tricep Pushdown (Cable)
1 Set
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
7A
Dip (Bodyweight)
5 Sets
10 Reps
7B
Leg Raise (Captain's Chair)
5 Sets
15 Reps
Day 2
1
Lat Pulldown (Neutral Grip)
2 Sets
2 Sets
15 Reps
12 Reps
2
T-Bar Row
2 Sets
2 Sets
15 Reps
12 Reps
3
Lat Pulldown (Single Arm)
2 Sets
2 Sets
15 Reps
12 Reps
4
Single Arm Iso Row
2 Sets
2 Sets
15 Reps
12 Reps
5
Alternating Dumbbell Curl
2 Sets
2 Sets
15 Reps
12 Reps
6
Face Pull
2 Sets
2 Sets
15 Reps
12 Reps
7
Preacher Curl (Barbell)
2 Sets
2 Sets
15 Reps
12 Reps
8
Pull-Up (Bodyweight)
5 Sets
10 Reps
Day 3
1
Squat (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
2
Front Squat (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
3
Deadlift (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
4
Leg Press
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
5
Seated Calf Raise
5 Sets
10 Reps
Day 4
1
Single Arm Overhead Tricep Extension
2 Sets
2 Sets
15 Reps
12 Reps
2
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
15 Reps
12 Reps
3
Bench Press (Dumbbell)
2 Sets
2 Sets
15 Reps
12 Reps
4
Pec Fly (Dumbbell)
2 Sets
2 Sets
15 Reps
12 Reps
5
Arnold Press
2 Sets
2 Sets
15 Reps
12 Reps
6
Shrug (Dumbbell)
2 Sets
2 Sets
15 Reps
12 Reps
7A
Pullover (EZ Bar)
4 Sets
10 Reps
7B
Bench Press (Paused)
4 Sets
10 Reps
8
Dip (Bodyweight)
5 Sets
10 Reps
Day 5
1
Wide Grip Lat Pulldown
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
2
Seated Row (Cable)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
3
Lat Pulldown (Close Grip)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
4
Seated Wide-Grip Row (Cable)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
5
Bicep Curl (Cable)
4 Sets
10 Reps
6
Rear Delt Fly (Machine)
4 Sets
10 Reps
7
Bicep Curl (EZ Bar)
1 Set
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
8
Pull-Up (Bodyweight)
5 Sets
10 Reps
Day 6
1
Squat (Barbell)
2 Sets
2 Sets
15 Reps
12 Reps
2
Power Clean
2 Sets
2 Sets
15 Reps
12 Reps
3
Lunge (Barbell)
2 Sets
2 Sets
15 Reps
12 Reps
4
Leg Extension
2 Sets
2 Sets
15 Reps
12 Reps
5
Leg Curl
2 Sets
2 Sets
15 Reps
12 Reps
6
Hip Abductor (Machine)
2 Sets
2 Sets
15 Reps
12 Reps
7
Hip Adductor (Machine)
2 Sets
2 Sets
15 Reps
12 Reps
8
Seated Calf Raise
2 Sets
2 Sets
15 Reps
12 Reps
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
2
Bench Press (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
3
Chest Fly (Machine)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
4
Shoulder Press (Machine)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
5A
Front Raise
4 Sets
10 Reps
5B
Lateral Raise (Dumbbell)
4 Sets
10 Reps
6
Tricep Pushdown (Cable)
1 Set
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
7A
Dip (Bodyweight)
5 Sets
10 Reps
7B
Leg Raise (Captain's Chair)
5 Sets
15 Reps
Day 2
1
Lat Pulldown (Neutral Grip)
2 Sets
2 Sets
15 Reps
12 Reps
2
T-Bar Row
2 Sets
2 Sets
15 Reps
12 Reps
3
Lat Pulldown (Single Arm)
2 Sets
2 Sets
15 Reps
12 Reps
4
Single Arm Iso Row
2 Sets
2 Sets
15 Reps
12 Reps
5
Alternating Dumbbell Curl
2 Sets
2 Sets
15 Reps
12 Reps
6
Face Pull
2 Sets
2 Sets
15 Reps
12 Reps
7
Preacher Curl (Barbell)
2 Sets
2 Sets
15 Reps
12 Reps
8
Pull-Up (Bodyweight)
5 Sets
10 Reps
Day 3
1
Squat (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
2
Front Squat (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
3
Deadlift (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
4
Leg Press
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
5
Seated Calf Raise
5 Sets
10 Reps
Day 4
1
Single Arm Overhead Tricep Extension
2 Sets
2 Sets
15 Reps
12 Reps
2
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
15 Reps
12 Reps
3
Bench Press (Dumbbell)
2 Sets
2 Sets
15 Reps
12 Reps
4
Pec Fly (Dumbbell)
2 Sets
2 Sets
15 Reps
12 Reps
5
Arnold Press
2 Sets
2 Sets
15 Reps
12 Reps
6
Shrug (Dumbbell)
2 Sets
2 Sets
15 Reps
12 Reps
7A
Pullover (EZ Bar)
4 Sets
10 Reps
7B
Bench Press (Paused)
4 Sets
10 Reps
8
Dip (Bodyweight)
5 Sets
10 Reps
Day 5
1
Wide Grip Lat Pulldown
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
2
Seated Row (Cable)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
3
Lat Pulldown (Close Grip)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
4
Seated Wide-Grip Row (Cable)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
5
Bicep Curl (Cable)
4 Sets
10 Reps
6
Rear Delt Fly (Machine)
4 Sets
10 Reps
7
Bicep Curl (EZ Bar)
1 Set
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
8
Pull-Up (Bodyweight)
5 Sets
10 Reps
Day 6
1
Squat (Barbell)
2 Sets
2 Sets
15 Reps
12 Reps
2
Power Clean
2 Sets
2 Sets
15 Reps
12 Reps
3
Lunge (Barbell)
2 Sets
2 Sets
15 Reps
12 Reps
4
Leg Extension
2 Sets
2 Sets
15 Reps
12 Reps
5
Leg Curl
2 Sets
2 Sets
15 Reps
12 Reps
6
Hip Abductor (Machine)
2 Sets
2 Sets
15 Reps
12 Reps
7
Hip Adductor (Machine)
2 Sets
2 Sets
15 Reps
12 Reps
8
Seated Calf Raise
2 Sets
2 Sets
15 Reps
12 Reps
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
2
Bench Press (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
3
Chest Fly (Machine)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
4
Shoulder Press (Machine)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
5A
Front Raise
4 Sets
10 Reps
5B
Lateral Raise (Dumbbell)
4 Sets
10 Reps
6
Tricep Pushdown (Cable)
1 Set
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
7A
Dip (Bodyweight)
5 Sets
10 Reps
7B
Leg Raise (Captain's Chair)
5 Sets
15 Reps
Day 2
1
Lat Pulldown (Neutral Grip)
2 Sets
2 Sets
15 Reps
12 Reps
2
T-Bar Row
2 Sets
2 Sets
15 Reps
12 Reps
3
Lat Pulldown (Single Arm)
2 Sets
2 Sets
15 Reps
12 Reps
4
Single Arm Iso Row
2 Sets
2 Sets
15 Reps
12 Reps
5
Alternating Dumbbell Curl
2 Sets
2 Sets
15 Reps
12 Reps
6
Face Pull
2 Sets
2 Sets
15 Reps
12 Reps
7
Preacher Curl (Barbell)
2 Sets
2 Sets
15 Reps
12 Reps
8
Pull-Up (Bodyweight)
5 Sets
10 Reps
Day 3
1
Squat (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
2
Front Squat (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
3
Deadlift (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
4
Leg Press
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
5
Seated Calf Raise
5 Sets
10 Reps
Day 4
1
Single Arm Overhead Tricep Extension
2 Sets
2 Sets
15 Reps
12 Reps
2
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
15 Reps
12 Reps
3
Bench Press (Dumbbell)
2 Sets
2 Sets
15 Reps
12 Reps
4
Pec Fly (Dumbbell)
2 Sets
2 Sets
15 Reps
12 Reps
5
Arnold Press
2 Sets
2 Sets
15 Reps
12 Reps
6
Shrug (Dumbbell)
2 Sets
2 Sets
15 Reps
12 Reps
7A
Pullover (EZ Bar)
4 Sets
10 Reps
7B
Bench Press (Paused)
4 Sets
10 Reps
8
Dip (Bodyweight)
5 Sets
10 Reps
Day 5
1
Wide Grip Lat Pulldown
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
2
Seated Row (Cable)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
3
Lat Pulldown (Close Grip)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
4
Seated Wide-Grip Row (Cable)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
5
Bicep Curl (Cable)
4 Sets
10 Reps
6
Rear Delt Fly (Machine)
4 Sets
10 Reps
7
Bicep Curl (EZ Bar)
1 Set
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
8
Pull-Up (Bodyweight)
5 Sets
10 Reps
Day 6
1
Squat (Barbell)
2 Sets
2 Sets
15 Reps
12 Reps
2
Power Clean
2 Sets
2 Sets
15 Reps
12 Reps
3
Lunge (Barbell)
2 Sets
2 Sets
15 Reps
12 Reps
4
Leg Extension
2 Sets
2 Sets
15 Reps
12 Reps
5
Leg Curl
2 Sets
2 Sets
15 Reps
12 Reps
6
Hip Abductor (Machine)
2 Sets
2 Sets
15 Reps
12 Reps
7
Hip Adductor (Machine)
2 Sets
2 Sets
15 Reps
12 Reps
8
Seated Calf Raise
2 Sets
2 Sets
15 Reps
12 Reps
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
2
Bench Press (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
3
Chest Fly (Machine)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
4
Shoulder Press (Machine)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
5A
Front Raise
4 Sets
10 Reps
5B
Lateral Raise (Dumbbell)
4 Sets
10 Reps
6
Tricep Pushdown (Cable)
1 Set
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
7A
Dip (Bodyweight)
5 Sets
10 Reps
7B
Leg Raise (Captain's Chair)
5 Sets
15 Reps
Day 2
1
Lat Pulldown (Neutral Grip)
2 Sets
2 Sets
15 Reps
12 Reps
2
T-Bar Row
2 Sets
2 Sets
15 Reps
12 Reps
3
Lat Pulldown (Single Arm)
2 Sets
2 Sets
15 Reps
12 Reps
4
Single Arm Iso Row
2 Sets
2 Sets
15 Reps
12 Reps
5
Alternating Dumbbell Curl
2 Sets
2 Sets
15 Reps
12 Reps
6
Face Pull
2 Sets
2 Sets
15 Reps
12 Reps
7
Preacher Curl (Barbell)
2 Sets
2 Sets
15 Reps
12 Reps
8
Pull-Up (Bodyweight)
5 Sets
10 Reps
Day 3
1
Squat (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
2
Front Squat (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
3
Deadlift (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
4
Leg Press
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
5
Seated Calf Raise
5 Sets
10 Reps
Day 4
1
Single Arm Overhead Tricep Extension
2 Sets
2 Sets
15 Reps
12 Reps
2
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
15 Reps
12 Reps
3
Bench Press (Dumbbell)
2 Sets
2 Sets
15 Reps
12 Reps
4
Pec Fly (Dumbbell)
2 Sets
2 Sets
15 Reps
12 Reps
5
Arnold Press
2 Sets
2 Sets
15 Reps
12 Reps
6
Shrug (Dumbbell)
2 Sets
2 Sets
15 Reps
12 Reps
7A
Pullover (EZ Bar)
4 Sets
10 Reps
7B
Bench Press (Paused)
4 Sets
10 Reps
8
Dip (Bodyweight)
5 Sets
10 Reps
Day 5
1
Wide Grip Lat Pulldown
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
2
Seated Row (Cable)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
3
Lat Pulldown (Close Grip)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
4
Seated Wide-Grip Row (Cable)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
5
Bicep Curl (Cable)
4 Sets
10 Reps
6
Rear Delt Fly (Machine)
4 Sets
10 Reps
7
Bicep Curl (EZ Bar)
1 Set
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
8
Pull-Up (Bodyweight)
5 Sets
10 Reps
Day 6
1
Squat (Barbell)
2 Sets
2 Sets
15 Reps
12 Reps
2
Power Clean
2 Sets
2 Sets
15 Reps
12 Reps
3
Lunge (Barbell)
2 Sets
2 Sets
15 Reps
12 Reps
4
Leg Extension
2 Sets
2 Sets
15 Reps
12 Reps
5
Leg Curl
2 Sets
2 Sets
15 Reps
12 Reps
6
Hip Abductor (Machine)
2 Sets
2 Sets
15 Reps
12 Reps
7
Hip Adductor (Machine)
2 Sets
2 Sets
15 Reps
12 Reps
8
Seated Calf Raise
2 Sets
2 Sets
15 Reps
12 Reps
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
2
Bench Press (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
3
Chest Fly (Machine)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
4
Shoulder Press (Machine)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
5A
Front Raise
4 Sets
10 Reps
5B
Lateral Raise (Dumbbell)
4 Sets
10 Reps
6
Tricep Pushdown (Cable)
1 Set
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
7A
Dip (Bodyweight)
5 Sets
10 Reps
7B
Leg Raise (Captain's Chair)
5 Sets
15 Reps
Day 2
1
Lat Pulldown (Neutral Grip)
2 Sets
2 Sets
15 Reps
12 Reps
2
T-Bar Row
2 Sets
2 Sets
15 Reps
12 Reps
3
Lat Pulldown (Single Arm)
2 Sets
2 Sets
15 Reps
12 Reps
4
Single Arm Iso Row
2 Sets
2 Sets
15 Reps
12 Reps
5
Alternating Dumbbell Curl
2 Sets
2 Sets
15 Reps
12 Reps
6
Face Pull
2 Sets
2 Sets
15 Reps
12 Reps
7
Preacher Curl (Barbell)
2 Sets
2 Sets
15 Reps
12 Reps
8
Pull-Up (Bodyweight)
5 Sets
10 Reps
Day 3
1
Squat (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
2
Front Squat (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
3
Deadlift (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
4
Leg Press
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
5
Seated Calf Raise
5 Sets
10 Reps
Day 4
1
Single Arm Overhead Tricep Extension
2 Sets
2 Sets
15 Reps
12 Reps
2
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
15 Reps
12 Reps
3
Bench Press (Dumbbell)
2 Sets
2 Sets
15 Reps
12 Reps
4
Pec Fly (Dumbbell)
2 Sets
2 Sets
15 Reps
12 Reps
5
Arnold Press
2 Sets
2 Sets
15 Reps
12 Reps
6
Shrug (Dumbbell)
2 Sets
2 Sets
15 Reps
12 Reps
7A
Pullover (EZ Bar)
4 Sets
10 Reps
7B
Bench Press (Paused)
4 Sets
10 Reps
8
Dip (Bodyweight)
5 Sets
10 Reps
Day 5
1
Wide Grip Lat Pulldown
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
2
Seated Row (Cable)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
3
Lat Pulldown (Close Grip)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
4
Seated Wide-Grip Row (Cable)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
5
Bicep Curl (Cable)
4 Sets
10 Reps
6
Rear Delt Fly (Machine)
4 Sets
10 Reps
7
Bicep Curl (EZ Bar)
1 Set
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
8
Pull-Up (Bodyweight)
5 Sets
10 Reps
Day 6
1
Squat (Barbell)
2 Sets
2 Sets
15 Reps
12 Reps
2
Power Clean
2 Sets
2 Sets
15 Reps
12 Reps
3
Lunge (Barbell)
2 Sets
2 Sets
15 Reps
12 Reps
4
Leg Extension
2 Sets
2 Sets
15 Reps
12 Reps
5
Leg Curl
2 Sets
2 Sets
15 Reps
12 Reps
6
Hip Abductor (Machine)
2 Sets
2 Sets
15 Reps
12 Reps
7
Hip Adductor (Machine)
2 Sets
2 Sets
15 Reps
12 Reps
8
Seated Calf Raise
2 Sets
2 Sets
15 Reps
12 Reps
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
2
Bench Press (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
3
Chest Fly (Machine)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
4
Shoulder Press (Machine)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
5A
Front Raise
4 Sets
10 Reps
5B
Lateral Raise (Dumbbell)
4 Sets
10 Reps
6
Tricep Pushdown (Cable)
1 Set
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
7A
Dip (Bodyweight)
5 Sets
10 Reps
7B
Leg Raise (Captain's Chair)
5 Sets
15 Reps
Day 2
1
Lat Pulldown (Neutral Grip)
2 Sets
2 Sets
15 Reps
12 Reps
2
T-Bar Row
2 Sets
2 Sets
15 Reps
12 Reps
3
Lat Pulldown (Single Arm)
2 Sets
2 Sets
15 Reps
12 Reps
4
Single Arm Iso Row
2 Sets
2 Sets
15 Reps
12 Reps
5
Alternating Dumbbell Curl
2 Sets
2 Sets
15 Reps
12 Reps
6
Face Pull
2 Sets
2 Sets
15 Reps
12 Reps
7
Preacher Curl (Barbell)
2 Sets
2 Sets
15 Reps
12 Reps
8
Pull-Up (Bodyweight)
5 Sets
10 Reps
Day 3
1
Squat (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
2
Front Squat (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
3
Deadlift (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
4
Leg Press
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
5
Seated Calf Raise
5 Sets
10 Reps
Day 4
1
Single Arm Overhead Tricep Extension
2 Sets
2 Sets
15 Reps
12 Reps
2
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
15 Reps
12 Reps
3
Bench Press (Dumbbell)
2 Sets
2 Sets
15 Reps
12 Reps
4
Pec Fly (Dumbbell)
2 Sets
2 Sets
15 Reps
12 Reps
5
Arnold Press
2 Sets
2 Sets
15 Reps
12 Reps
6
Shrug (Dumbbell)
2 Sets
2 Sets
15 Reps
12 Reps
7A
Pullover (EZ Bar)
4 Sets
10 Reps
7B
Bench Press (Paused)
4 Sets
10 Reps
8
Dip (Bodyweight)
5 Sets
10 Reps
Day 5
1
Wide Grip Lat Pulldown
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
2
Seated Row (Cable)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
3
Lat Pulldown (Close Grip)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
4
Seated Wide-Grip Row (Cable)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
5
Bicep Curl (Cable)
4 Sets
10 Reps
6
Rear Delt Fly (Machine)
4 Sets
10 Reps
7
Bicep Curl (EZ Bar)
1 Set
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
8
Pull-Up (Bodyweight)
5 Sets
10 Reps
Day 6
1
Squat (Barbell)
2 Sets
2 Sets
15 Reps
12 Reps
2
Power Clean
2 Sets
2 Sets
15 Reps
12 Reps
3
Lunge (Barbell)
2 Sets
2 Sets
15 Reps
12 Reps
4
Leg Extension
2 Sets
2 Sets
15 Reps
12 Reps
5
Leg Curl
2 Sets
2 Sets
15 Reps
12 Reps
6
Hip Abductor (Machine)
2 Sets
2 Sets
15 Reps
12 Reps
7
Hip Adductor (Machine)
2 Sets
2 Sets
15 Reps
12 Reps
8
Seated Calf Raise
2 Sets
2 Sets
15 Reps
12 Reps
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
2
Bench Press (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
3
Chest Fly (Machine)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
4
Shoulder Press (Machine)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
5A
Front Raise
4 Sets
10 Reps
5B
Lateral Raise (Dumbbell)
4 Sets
10 Reps
6
Tricep Pushdown (Cable)
1 Set
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
7A
Dip (Bodyweight)
5 Sets
10 Reps
7B
Leg Raise (Captain's Chair)
5 Sets
15 Reps
Day 2
1
Lat Pulldown (Neutral Grip)
2 Sets
2 Sets
15 Reps
12 Reps
2
T-Bar Row
2 Sets
2 Sets
15 Reps
12 Reps
3
Lat Pulldown (Single Arm)
2 Sets
2 Sets
15 Reps
12 Reps
4
Single Arm Iso Row
2 Sets
2 Sets
15 Reps
12 Reps
5
Alternating Dumbbell Curl
2 Sets
2 Sets
15 Reps
12 Reps
6
Face Pull
2 Sets
2 Sets
15 Reps
12 Reps
7
Preacher Curl (Barbell)
2 Sets
2 Sets
15 Reps
12 Reps
8
Pull-Up (Bodyweight)
5 Sets
10 Reps
Day 3
1
Squat (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
2
Front Squat (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
3
Deadlift (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
4
Leg Press
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
5
Seated Calf Raise
5 Sets
10 Reps
Day 4
1
Single Arm Overhead Tricep Extension
2 Sets
2 Sets
15 Reps
12 Reps
2
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
15 Reps
12 Reps
3
Bench Press (Dumbbell)
2 Sets
2 Sets
15 Reps
12 Reps
4
Pec Fly (Dumbbell)
2 Sets
2 Sets
15 Reps
12 Reps
5
Arnold Press
2 Sets
2 Sets
15 Reps
12 Reps
6
Shrug (Dumbbell)
2 Sets
2 Sets
15 Reps
12 Reps
7A
Pullover (EZ Bar)
4 Sets
10 Reps
7B
Bench Press (Paused)
4 Sets
10 Reps
8
Dip (Bodyweight)
5 Sets
10 Reps
Day 5
1
Wide Grip Lat Pulldown
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
2
Seated Row (Cable)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
3
Lat Pulldown (Close Grip)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
4
Seated Wide-Grip Row (Cable)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
5
Bicep Curl (Cable)
4 Sets
10 Reps
6
Rear Delt Fly (Machine)
4 Sets
10 Reps
7
Bicep Curl (EZ Bar)
1 Set
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
8
Pull-Up (Bodyweight)
5 Sets
10 Reps
Day 6
1
Squat (Barbell)
2 Sets
2 Sets
15 Reps
12 Reps
2
Power Clean
2 Sets
2 Sets
15 Reps
12 Reps
3
Lunge (Barbell)
2 Sets
2 Sets
15 Reps
12 Reps
4
Leg Extension
2 Sets
2 Sets
15 Reps
12 Reps
5
Leg Curl
2 Sets
2 Sets
15 Reps
12 Reps
6
Hip Abductor (Machine)
2 Sets
2 Sets
15 Reps
12 Reps
7
Hip Adductor (Machine)
2 Sets
2 Sets
15 Reps
12 Reps
8
Seated Calf Raise
2 Sets
2 Sets
15 Reps
12 Reps
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
2
Bench Press (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
3
Chest Fly (Machine)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
4
Shoulder Press (Machine)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
5A
Front Raise
4 Sets
10 Reps
5B
Lateral Raise (Dumbbell)
4 Sets
10 Reps
6
Tricep Pushdown (Cable)
1 Set
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
7A
Dip (Bodyweight)
5 Sets
10 Reps
7B
Leg Raise (Captain's Chair)
5 Sets
15 Reps
Day 2
1
Lat Pulldown (Neutral Grip)
2 Sets
2 Sets
15 Reps
12 Reps
2
T-Bar Row
2 Sets
2 Sets
15 Reps
12 Reps
3
Lat Pulldown (Single Arm)
2 Sets
2 Sets
15 Reps
12 Reps
4
Single Arm Iso Row
2 Sets
2 Sets
15 Reps
12 Reps
5
Alternating Dumbbell Curl
2 Sets
2 Sets
15 Reps
12 Reps
6
Face Pull
2 Sets
2 Sets
15 Reps
12 Reps
7
Preacher Curl (Barbell)
2 Sets
2 Sets
15 Reps
12 Reps
8
Pull-Up (Bodyweight)
5 Sets
10 Reps
Day 3
1
Squat (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
2
Front Squat (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
3
Deadlift (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
4
Leg Press
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
5
Seated Calf Raise
5 Sets
10 Reps
Day 4
1
Single Arm Overhead Tricep Extension
2 Sets
2 Sets
15 Reps
12 Reps
2
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
15 Reps
12 Reps
3
Bench Press (Dumbbell)
2 Sets
2 Sets
15 Reps
12 Reps
4
Pec Fly (Dumbbell)
2 Sets
2 Sets
15 Reps
12 Reps
5
Arnold Press
2 Sets
2 Sets
15 Reps
12 Reps
6
Shrug (Dumbbell)
2 Sets
2 Sets
15 Reps
12 Reps
7A
Pullover (EZ Bar)
4 Sets
10 Reps
7B
Bench Press (Paused)
4 Sets
10 Reps
8
Dip (Bodyweight)
5 Sets
10 Reps
Day 5
1
Wide Grip Lat Pulldown
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
2
Seated Row (Cable)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
3
Lat Pulldown (Close Grip)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
4
Seated Wide-Grip Row (Cable)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
5
Bicep Curl (Cable)
4 Sets
10 Reps
6
Rear Delt Fly (Machine)
4 Sets
10 Reps
7
Bicep Curl (EZ Bar)
1 Set
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
8
Pull-Up (Bodyweight)
5 Sets
10 Reps
Day 6
1
Squat (Barbell)
2 Sets
2 Sets
15 Reps
12 Reps
2
Power Clean
2 Sets
2 Sets
15 Reps
12 Reps
3
Lunge (Barbell)
2 Sets
2 Sets
15 Reps
12 Reps
4
Leg Extension
2 Sets
2 Sets
15 Reps
12 Reps
5
Leg Curl
2 Sets
2 Sets
15 Reps
12 Reps
6
Hip Abductor (Machine)
2 Sets
2 Sets
15 Reps
12 Reps
7
Hip Adductor (Machine)
2 Sets
2 Sets
15 Reps
12 Reps
8
Seated Calf Raise
2 Sets
2 Sets
15 Reps
12 Reps