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PPL+PP Super Saiyan 2
by Alisson P.
17 athletes joined
5.0
(1 rating)
Program Description
Weighted pull-ups: 3 sets of 15kg 6 reps Bigger hams, bigger quads Bicep curl: 18kg each side Overhead press: 60kg Pullover: 60kg Deadlift: 130kg
Program Overview
Level
Intermediate
Goal
Muscle & Sculpting, Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
70 minutes
Created
Jan 30, 2024 04:47
Last Edited
Jun 14, 2024 01:52
down_app
Week 1
1 / 8 Weeks
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
4
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8
5
One Arm Lateral Raise (Cable)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@9
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
6-8 Reps
6-8 Reps
6-8 Reps
@8
@9
@10
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@9
@10
3
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@8
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@9
6
Squat (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@9
@10
7
Standing Calf Raise
3 Sets
12-20 Reps
@7
Day 3
1
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
16-24 Reps
16-24 Reps
16-24 Reps
@8
@9
@10
2
Hack Squat
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
3
Leg Press (45 Degrees)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
4
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
5
Standing Calf Raise
1 Set
1 Set
2 Sets
12-15 Reps
12-15 Reps
12-15 Reps
@8
@9
@10
Day 4
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@10
2
Seated Row (Machine)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@9
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
4
Incline Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
5
Concentration Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Hip Abductor (Machine)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@9
7
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
8
Decline Crunch
3 Sets
10-15 Reps
@8
Day 1
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
3
Bent Over Row (Barbell)
3 Sets
15-20 Reps
@8
4
Standing Pullover (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@9
5
Seated Hamstring Curl
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
6
Hammer Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
7
Abs Crunch (Bodyweight)
1 Set
2 Sets
20-30 Reps
20-30 Reps
@6
@7
8
Leg Curl
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
9
Decline Crunch
1 Set
2 Sets
15-20 Reps
15-20 Reps
@9
@10
Day 1
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
3
Bent Over Row (Barbell)
3 Sets
15-20 Reps
@8
4
Standing Pullover (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@9
5
Seated Hamstring Curl
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
6
Hammer Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
7
Abs Crunch (Bodyweight)
1 Set
2 Sets
20-30 Reps
20-30 Reps
@6
@7
8
Leg Curl
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
9
Decline Crunch
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@9
@10
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
4
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8
5
One Arm Lateral Raise (Cable)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@9
Day 3
1
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
16-24 Reps
16-24 Reps
16-24 Reps
@8
@9
@10
2
Hack Squat
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
3
Leg Press (45 Degrees)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
4
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
5
Standing Calf Raise
1 Set
1 Set
2 Sets
12-15 Reps
12-15 Reps
12-15 Reps
@8
@9
@10
Day 4
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@10
2
Seated Row (Machine)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@9
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
4
Incline Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
5
Concentration Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Hip Abductor (Machine)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@9
7
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
8
Decline Crunch
3 Sets
10-15 Reps
@7
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
6-8 Reps
6-8 Reps
6-8 Reps
@8
@9
@10
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@9
@10
3
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@8
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@9
6
Squat (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@9
@10
7
Standing Calf Raise
3 Sets
12-20 Reps
@7
Day 1
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
3
Bent Over Row (Barbell)
3 Sets
15-20 Reps
@8
4
Standing Pullover (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@9
5
Seated Hamstring Curl
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
6
Hammer Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
7
Abs Crunch (Bodyweight)
1 Set
2 Sets
20-30 Reps
20-30 Reps
@6
@7
8
Leg Curl
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
9
Decline Crunch
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@9
@10
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
4
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8
5
One Arm Lateral Raise (Cable)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@9
Day 3
1
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
16-24 Reps
16-24 Reps
16-24 Reps
@8
@9
@10
2
Hack Squat
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
3
Leg Press (45 Degrees)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
4
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
5
Standing Calf Raise
1 Set
1 Set
2 Sets
12-15 Reps
12-15 Reps
12-15 Reps
@8
@9
@10
Day 4
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@10
2
Seated Row (Machine)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@9
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
4
Incline Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
5
Concentration Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Hip Abductor (Machine)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@9
7
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
8
Decline Crunch
3 Sets
10-15 Reps
@7
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
6-8 Reps
6-8 Reps
6-8 Reps
@8
@9
@10
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@9
@10
3
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@8
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@9
6
Squat (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@9
@10
7
Standing Calf Raise
3 Sets
12-20 Reps
@7
Day 1
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
3
Bent Over Row (Barbell)
3 Sets
15-20 Reps
@8
4
Standing Pullover (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@9
5
Seated Hamstring Curl
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
6
Hammer Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
7
Abs Crunch (Bodyweight)
1 Set
2 Sets
20-30 Reps
20-30 Reps
@6
@7
8
Leg Curl
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
9
Decline Crunch
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@9
@10
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
4
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8
5
One Arm Lateral Raise (Cable)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@9
Day 3
1
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
16-24 Reps
16-24 Reps
16-24 Reps
@8
@9
@10
2
Hack Squat
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
3
Leg Press (45 Degrees)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
4
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
5
Standing Calf Raise
1 Set
1 Set
2 Sets
12-15 Reps
12-15 Reps
12-15 Reps
@8
@9
@10
Day 4
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@10
2
Seated Row (Machine)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@9
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
4
Incline Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
5
Concentration Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Hip Abductor (Machine)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@9
7
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
8
Decline Crunch
3 Sets
10-15 Reps
@7
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
6-8 Reps
6-8 Reps
6-8 Reps
@8
@9
@10
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@9
@10
3
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@8
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@9
6
Squat (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@9
@10
7
Standing Calf Raise
3 Sets
12-20 Reps
@7
Day 1
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
3
Bent Over Row (Barbell)
3 Sets
15-20 Reps
@8
4
Standing Pullover (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@9
5
Seated Hamstring Curl
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
6
Hammer Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
7
Abs Crunch (Bodyweight)
1 Set
2 Sets
20-30 Reps
20-30 Reps
@6
@7
8
Leg Curl
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
9
Decline Crunch
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@9
@10
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
4
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8
5
One Arm Lateral Raise (Cable)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@9
Day 3
1
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
16-24 Reps
16-24 Reps
16-24 Reps
@8
@9
@10
2
Hack Squat
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
3
Leg Press (45 Degrees)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
4
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
5
Standing Calf Raise
1 Set
1 Set
2 Sets
12-15 Reps
12-15 Reps
12-15 Reps
@8
@9
@10
Day 4
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@10
2
Seated Row (Machine)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@9
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
4
Incline Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
5
Concentration Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Hip Abductor (Machine)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@9
7
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
8
Decline Crunch
3 Sets
10-15 Reps
@7
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
6-8 Reps
6-8 Reps
6-8 Reps
@8
@9
@10
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@9
@10
3
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@8
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@9
6
Squat (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@9
@10
7
Standing Calf Raise
3 Sets
12-20 Reps
@7
Day 1
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
3
Bent Over Row (Barbell)
3 Sets
15-20 Reps
@8
4
Standing Pullover (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@9
5
Seated Hamstring Curl
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
6
Hammer Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
7
Abs Crunch (Bodyweight)
1 Set
2 Sets
20-30 Reps
20-30 Reps
@6
@7
8
Leg Curl
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
9
Decline Crunch
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@9
@10
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
4
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8
5
One Arm Lateral Raise (Cable)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@9
Day 3
1
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
16-24 Reps
16-24 Reps
16-24 Reps
@8
@9
@10
2
Hack Squat
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
3
Leg Press (45 Degrees)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
4
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
5
Standing Calf Raise
1 Set
1 Set
2 Sets
12-15 Reps
12-15 Reps
12-15 Reps
@8
@9
@10
Day 4
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@10
2
Seated Row (Machine)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@9
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
4
Incline Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
5
Concentration Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Hip Abductor (Machine)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@9
7
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
8
Decline Crunch
3 Sets
10-15 Reps
@7
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
6-8 Reps
6-8 Reps
6-8 Reps
@8
@9
@10
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@9
@10
3
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@8
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@9
6
Squat (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@9
@10
7
Standing Calf Raise
3 Sets
12-20 Reps
@7
Day 1
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
3
Bent Over Row (Barbell)
3 Sets
15-20 Reps
@8
4
Standing Pullover (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@9
5
Seated Hamstring Curl
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
6
Hammer Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
7
Abs Crunch (Bodyweight)
1 Set
2 Sets
20-30 Reps
20-30 Reps
@6
@7
8
Leg Curl
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
9
Decline Crunch
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@9
@10
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
4
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8
5
One Arm Lateral Raise (Cable)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@9
Day 3
1
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
16-24 Reps
16-24 Reps
16-24 Reps
@8
@9
@10
2
Hack Squat
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
3
Leg Press (45 Degrees)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
4
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
5
Standing Calf Raise
1 Set
1 Set
2 Sets
12-15 Reps
12-15 Reps
12-15 Reps
@8
@9
@10
Day 4
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@10
2
Seated Row (Machine)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@9
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
4
Incline Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
5
Concentration Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Hip Abductor (Machine)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@9
7
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
8
Decline Crunch
3 Sets
10-15 Reps
@7
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
6-8 Reps
6-8 Reps
6-8 Reps
@8
@9
@10
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@9
@10
3
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@8
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@9
6
Squat (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@9
@10
7
Standing Calf Raise
3 Sets
12-20 Reps
@7
Day 1
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
3
Bent Over Row (Barbell)
3 Sets
15-20 Reps
@8
4
Standing Pullover (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@9
5
Seated Hamstring Curl
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
6
Hammer Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
7
Abs Crunch (Bodyweight)
1 Set
2 Sets
20-30 Reps
20-30 Reps
@6
@7
8
Leg Curl
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
9
Decline Crunch
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@9
@10
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
4
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8
5
One Arm Lateral Raise (Cable)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@9
Day 3
1
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
16-24 Reps
16-24 Reps
16-24 Reps
@8
@9
@10
2
Hack Squat
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
3
Leg Press (45 Degrees)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
4
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
5
Standing Calf Raise
1 Set
1 Set
2 Sets
12-15 Reps
12-15 Reps
12-15 Reps
@8
@9
@10
Day 4
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@10
2
Seated Row (Machine)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@9
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
4
Incline Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
5
Concentration Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Hip Abductor (Machine)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@9
7
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
8
Decline Crunch
3 Sets
10-15 Reps
@7
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
6-8 Reps
6-8 Reps
6-8 Reps
@8
@9
@10
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@9
@10
3
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@8
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@9
6
Squat (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@9
@10
7
Standing Calf Raise
3 Sets
12-20 Reps
@7
What People Are Saying(1 rating)
Only ratings with written feedback are displayed here.
5.00/ 5
Alisson P.Age 28, Man
5 days ago
4 weeks complete
4 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
This program is optimized even in the details!! Amazing!