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PPL Super Squats
by Ben B.
20 athletes joined
3.0
(1 rating)
Program Description
Traditional PPL with Super Squat Leg Day
Program Overview
Level
Advanced
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Feb 18, 2024 06:19
Last Edited
Jun 24, 2024 05:45
down_app
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
1 Set
3 Reps
3 Reps
3 Reps
@7
@8
@9
2
Bench Press (Barbell)
1 Set
AMRAP
80%
3
Standing Behind Neck Shoulder Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
@7
@7
@8
4
Dip (Weighted)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
5
Cable Crossover
5 Sets
10 Reps
@7
6
Tricep Rope Push Down (Cable)
5 Sets
10 Reps
@7
7
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@7
Day 2
1
Deadlift (Barbell)
4 Sets
1 Set
3 Reps
3 Reps
@7
@8
2
Chin-Up (Weighted)
3 Sets
10 Reps
@7
3
Kroc Row
2 Sets
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
4
Shrug (Barbell)
5 Sets
10 Reps
@7
5
Bicep Curl (EZ Bar)
5 Sets
10 Reps
@7
6
Rear Delt Fly (Dumbbell)
5 Sets
10 Reps
@7
Day 3
1
Squat (Barbell)
1 Set
20 Reps
75%
2
Seated Calf Raise
3 Sets
15 Reps
@7
3
Back Extension
3 Sets
12 Reps
@7
4
Glute Kickback
3 Sets
15 Reps
@7
5
Leg Extension
2 Sets
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@8
Day 4
1
Barbell Row
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@8.5
2
Incline Bench Press (Smith Machine)
3 Sets
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@7
@8
@8.5
3
Coffin Press Dumbbell
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
4
Chest Press (Machine)
4 Sets
12 Reps
@7
5A
Lat Pulldown
4 Sets
12 Reps
@7
5B
Underhand Lat Pulldown
4 Sets
12 Reps
@7
6
Standing Pullover (Cable)
5 Sets
10 Reps
@7
7
Chest Fly (Machine)
5 Sets
10 Reps
@7
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
2 Sets
5 Reps
5 Reps
@7
@8
2
Hamstring Curl
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@7
@7
@7
3
Back Extension
4 Sets
10 Reps
@6
4
Hammer Curl
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
8-10 Reps
@7
@8
@8
5
Single arm Cable High Curl
3 Sets
12 Reps
@7
6A
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7
6B
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@7
6C
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@7
6D
Bicep Curl (Dumbbell)
3 Sets
30 Reps
@7
7
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@7
8
Front Raise
3 Sets
12 Reps
@7
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
1 Set
3 Reps
3 Reps
3 Reps
@7
@8
@9
2
Bench Press (Barbell)
1 Set
AMRAP
80%
3
Standing Behind Neck Shoulder Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
@7
@7
@8
4
Dip (Weighted)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
5
Cable Crossover
5 Sets
10 Reps
@7
6
Tricep Rope Push Down (Cable)
5 Sets
10 Reps
@7
7
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@7
Day 2
1
Deadlift (Barbell)
4 Sets
1 Set
3 Reps
3 Reps
@7
@8
2
Chin-Up (Weighted)
3 Sets
10 Reps
@7
3
Kroc Row
2 Sets
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
4
Shrug (Barbell)
5 Sets
10 Reps
@7
5
Bicep Curl (EZ Bar)
5 Sets
10 Reps
@7
6
Rear Delt Fly (Dumbbell)
5 Sets
10 Reps
@7
Day 3
1
Squat (Barbell)
1 Set
20 Reps
75%
2
Seated Calf Raise
3 Sets
15 Reps
@7
3
Back Extension
3 Sets
12 Reps
@7
4
Glute Kickback
3 Sets
15 Reps
@7
5
Leg Extension
2 Sets
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@8
Day 4
1
Barbell Row
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@8.5
2
Incline Bench Press (Smith Machine)
3 Sets
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@7
@8
@8.5
3
Coffin Press Dumbbell
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
4
Chest Press (Machine)
4 Sets
12 Reps
@7
5A
Lat Pulldown
4 Sets
12 Reps
@7
5B
Underhand Lat Pulldown
4 Sets
12 Reps
@7
6
Standing Pullover (Cable)
5 Sets
10 Reps
@7
7
Chest Fly (Machine)
5 Sets
10 Reps
@7
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
2 Sets
5 Reps
5 Reps
@7
@8
2
Hamstring Curl
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@7
@7
@7
3
Back Extension
4 Sets
10 Reps
@6
4
Hammer Curl
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
8-10 Reps
@7
@8
@8
5
Single arm Cable High Curl
3 Sets
12 Reps
@7
6A
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7
6B
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@7
6C
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@7
6D
Bicep Curl (Dumbbell)
3 Sets
30 Reps
@7
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
1 Set
3 Reps
3 Reps
3 Reps
@7
@8
@9
2
Bench Press (Barbell)
1 Set
AMRAP
80%
3
Standing Behind Neck Shoulder Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
@7
@7
@8
4
Dip (Weighted)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
5
Cable Crossover
5 Sets
10 Reps
@7
6
Tricep Rope Push Down (Cable)
5 Sets
10 Reps
@7
7
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@7
Day 2
1
Deadlift (Barbell)
4 Sets
1 Set
3 Reps
3 Reps
@7
@8
2
Chin-Up (Weighted)
3 Sets
10 Reps
@7
3
Kroc Row
2 Sets
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
4
Shrug (Barbell)
5 Sets
10 Reps
@7
5
Bicep Curl (EZ Bar)
5 Sets
10 Reps
@7
6
Rear Delt Fly (Dumbbell)
5 Sets
10 Reps
@7
Day 3
1
Squat (Barbell)
1 Set
20 Reps
75%
2
Seated Calf Raise
3 Sets
15 Reps
@7
3
Back Extension
3 Sets
12 Reps
@7
4
Glute Kickback
3 Sets
15 Reps
@7
5
Leg Extension
2 Sets
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@8
Day 4
1
Barbell Row
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@8.5
2
Incline Bench Press (Smith Machine)
3 Sets
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@7
@8
@8.5
3
Coffin Press Dumbbell
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
4
Chest Press (Machine)
4 Sets
12 Reps
@7
5A
Lat Pulldown
4 Sets
12 Reps
@7
5B
Underhand Lat Pulldown
4 Sets
12 Reps
@7
6
Standing Pullover (Cable)
5 Sets
10 Reps
@7
7
Chest Fly (Machine)
5 Sets
10 Reps
@7
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
2 Sets
5 Reps
5 Reps
@7
@8
2
Hamstring Curl
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@7
@7
@7
3
Back Extension
4 Sets
10 Reps
@6
4
Hammer Curl
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
8-10 Reps
@7
@8
@8
5
Single arm Cable High Curl
3 Sets
12 Reps
@7
6A
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7
6B
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@7
6C
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@7
6D
Bicep Curl (Dumbbell)
3 Sets
30 Reps
@7
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
1 Set
3 Reps
3 Reps
3 Reps
@7
@8
@9
2
Bench Press (Barbell)
1 Set
AMRAP
80%
3
Standing Behind Neck Shoulder Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
@7
@7
@8
4
Dip (Weighted)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
5
Cable Crossover
5 Sets
10 Reps
@7
6
Tricep Rope Push Down (Cable)
5 Sets
10 Reps
@7
7
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@7
Day 2
1
Deadlift (Barbell)
4 Sets
1 Set
3 Reps
3 Reps
@7
@8
2
Chin-Up (Weighted)
3 Sets
10 Reps
@7
3
Kroc Row
2 Sets
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
4
Shrug (Barbell)
5 Sets
10 Reps
@7
5
Bicep Curl (EZ Bar)
5 Sets
10 Reps
@7
6
Rear Delt Fly (Dumbbell)
5 Sets
10 Reps
@7
Day 3
1
Squat (Barbell)
1 Set
20 Reps
75%
2
Seated Calf Raise
3 Sets
15 Reps
@7
3
Back Extension
3 Sets
12 Reps
@7
4
Glute Kickback
3 Sets
15 Reps
@7
5
Leg Extension
2 Sets
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@8
Day 4
1
Barbell Row
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@8.5
2
Incline Bench Press (Smith Machine)
3 Sets
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@7
@8
@8.5
3
Coffin Press Dumbbell
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
4
Chest Press (Machine)
4 Sets
12 Reps
@7
5A
Lat Pulldown
4 Sets
12 Reps
@7
5B
Underhand Lat Pulldown
4 Sets
12 Reps
@7
6
Standing Pullover (Cable)
5 Sets
10 Reps
@7
7
Chest Fly (Machine)
5 Sets
10 Reps
@7
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
2 Sets
5 Reps
5 Reps
@7
@8
2
Hamstring Curl
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@7
@7
@7
3
Back Extension
4 Sets
10 Reps
@6
4
Hammer Curl
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
8-10 Reps
@7
@8
@8
5
Single arm Cable High Curl
3 Sets
12 Reps
@7
6A
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7
6B
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@7
6C
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@7
6D
Bicep Curl (Dumbbell)
3 Sets
30 Reps
@7
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
1 Set
3 Reps
3 Reps
3 Reps
@7
@8
@9
2
Bench Press (Barbell)
1 Set
AMRAP
80%
3
Standing Behind Neck Shoulder Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
@7
@7
@8
4
Dip (Weighted)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
5
Cable Crossover
5 Sets
10 Reps
@7
6
Tricep Rope Push Down (Cable)
5 Sets
10 Reps
@7
7
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@7
Day 2
1
Deadlift (Barbell)
4 Sets
1 Set
3 Reps
3 Reps
@7
@8
2
Chin-Up (Weighted)
3 Sets
10 Reps
@7
3
Kroc Row
2 Sets
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
4
Shrug (Barbell)
5 Sets
10 Reps
@7
5
Bicep Curl (EZ Bar)
5 Sets
10 Reps
@7
6
Rear Delt Fly (Dumbbell)
5 Sets
10 Reps
@7
Day 3
1
Squat (Barbell)
1 Set
20 Reps
75%
2
Seated Calf Raise
3 Sets
15 Reps
@7
3
Back Extension
3 Sets
12 Reps
@7
4
Glute Kickback
3 Sets
15 Reps
@7
5
Leg Extension
2 Sets
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@8
Day 4
1
Barbell Row
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@8.5
2
Incline Bench Press (Smith Machine)
3 Sets
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@7
@8
@8.5
3
Coffin Press Dumbbell
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
4
Chest Press (Machine)
4 Sets
12 Reps
@7
5A
Lat Pulldown
4 Sets
12 Reps
@7
5B
Underhand Lat Pulldown
4 Sets
12 Reps
@7
6
Standing Pullover (Cable)
5 Sets
10 Reps
@7
7
Chest Fly (Machine)
5 Sets
10 Reps
@7
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
2 Sets
5 Reps
5 Reps
@7
@8
2
Hamstring Curl
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@7
@7
@7
3
Back Extension
4 Sets
10 Reps
@6
4
Hammer Curl
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
8-10 Reps
@7
@8
@8
5
Single arm Cable High Curl
3 Sets
12 Reps
@7
6A
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7
6B
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@7
6C
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@7
6D
Bicep Curl (Dumbbell)
3 Sets
30 Reps
@7
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
1 Set
3 Reps
3 Reps
3 Reps
@7
@8
@9
2
Bench Press (Barbell)
1 Set
AMRAP
80%
3
Standing Behind Neck Shoulder Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
@7
@7
@8
4
Dip (Weighted)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
5
Cable Crossover
5 Sets
10 Reps
@7
6
Tricep Rope Push Down (Cable)
5 Sets
10 Reps
@7
7
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@7
Day 2
1
Deadlift (Barbell)
4 Sets
1 Set
3 Reps
3 Reps
@7
@8
2
Chin-Up (Weighted)
3 Sets
10 Reps
@7
3
Kroc Row
2 Sets
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
4
Shrug (Barbell)
5 Sets
10 Reps
@7
5
Bicep Curl (EZ Bar)
5 Sets
10 Reps
@7
6
Rear Delt Fly (Dumbbell)
5 Sets
10 Reps
@7
Day 3
1
Squat (Barbell)
1 Set
20 Reps
75%
2
Seated Calf Raise
3 Sets
15 Reps
@7
3
Back Extension
3 Sets
12 Reps
@7
4
Glute Kickback
3 Sets
15 Reps
@7
5
Leg Extension
2 Sets
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@8
Day 4
1
Barbell Row
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@8.5
2
Incline Bench Press (Smith Machine)
3 Sets
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@7
@8
@8.5
3
Coffin Press Dumbbell
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
4
Chest Press (Machine)
4 Sets
12 Reps
@7
5A
Lat Pulldown
4 Sets
12 Reps
@7
5B
Underhand Lat Pulldown
4 Sets
12 Reps
@7
6
Standing Pullover (Cable)
5 Sets
10 Reps
@7
7
Chest Fly (Machine)
5 Sets
10 Reps
@7
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
2 Sets
5 Reps
5 Reps
@7
@8
2
Hamstring Curl
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@7
@7
@7
3
Back Extension
4 Sets
10 Reps
@6
4
Hammer Curl
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
8-10 Reps
@7
@8
@8
5
Single arm Cable High Curl
3 Sets
12 Reps
@7
6A
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7
6B
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@7
6C
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@7
6D
Bicep Curl (Dumbbell)
3 Sets
30 Reps
@7
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
1 Set
3 Reps
3 Reps
3 Reps
@7
@8
@9
2
Bench Press (Barbell)
1 Set
AMRAP
80%
3
Standing Behind Neck Shoulder Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
@7
@7
@8
4
Dip (Weighted)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
5
Cable Crossover
5 Sets
10 Reps
@7
6
Tricep Rope Push Down (Cable)
5 Sets
10 Reps
@7
7
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@7
Day 2
1
Deadlift (Barbell)
4 Sets
1 Set
3 Reps
3 Reps
@7
@8
2
Chin-Up (Weighted)
3 Sets
10 Reps
@7
3
Kroc Row
2 Sets
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
4
Shrug (Barbell)
5 Sets
10 Reps
@7
5
Bicep Curl (EZ Bar)
5 Sets
10 Reps
@7
6
Rear Delt Fly (Dumbbell)
5 Sets
10 Reps
@7
Day 3
1
Squat (Barbell)
1 Set
20 Reps
75%
2
Seated Calf Raise
3 Sets
15 Reps
@7
3
Back Extension
3 Sets
12 Reps
@7
4
Glute Kickback
3 Sets
15 Reps
@7
5
Leg Extension
2 Sets
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@8
Day 4
1
Barbell Row
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@8.5
2
Incline Bench Press (Smith Machine)
3 Sets
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@7
@8
@8.5
3
Coffin Press Dumbbell
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
4
Chest Press (Machine)
4 Sets
12 Reps
@7
5A
Lat Pulldown
4 Sets
12 Reps
@7
5B
Underhand Lat Pulldown
4 Sets
12 Reps
@7
6
Standing Pullover (Cable)
5 Sets
10 Reps
@7
7
Chest Fly (Machine)
5 Sets
10 Reps
@7
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
2 Sets
5 Reps
5 Reps
@7
@8
2
Hamstring Curl
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@7
@7
@7
3
Back Extension
4 Sets
10 Reps
@6
4
Hammer Curl
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
8-10 Reps
@7
@8
@8
5
Single arm Cable High Curl
3 Sets
12 Reps
@7
6A
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7
6B
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@7
6C
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@7
6D
Bicep Curl (Dumbbell)
3 Sets
30 Reps
@7
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
1 Set
3 Reps
3 Reps
3 Reps
@7
@8
@9
2
Bench Press (Barbell)
1 Set
AMRAP
80%
3
Standing Behind Neck Shoulder Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
@7
@7
@8
4
Dip (Weighted)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
5
Cable Crossover
5 Sets
10 Reps
@7
6
Tricep Rope Push Down (Cable)
5 Sets
10 Reps
@7
7
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@7
Day 2
1
Deadlift (Barbell)
4 Sets
1 Set
3 Reps
3 Reps
@7
@8
2
Chin-Up (Weighted)
3 Sets
10 Reps
@7
3
Kroc Row
2 Sets
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
4
Shrug (Barbell)
5 Sets
10 Reps
@7
5
Bicep Curl (EZ Bar)
5 Sets
10 Reps
@7
6
Rear Delt Fly (Dumbbell)
5 Sets
10 Reps
@7
Day 3
1
Squat (Barbell)
1 Set
20 Reps
75%
2
Seated Calf Raise
3 Sets
15 Reps
@7
3
Back Extension
3 Sets
12 Reps
@7
4
Glute Kickback
3 Sets
15 Reps
@7
5
Leg Extension
2 Sets
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@8
Day 4
1
Barbell Row
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@8.5
2
Incline Bench Press (Smith Machine)
3 Sets
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@7
@8
@8.5
3
Coffin Press Dumbbell
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
4
Chest Press (Machine)
4 Sets
12 Reps
@7
5A
Lat Pulldown
4 Sets
12 Reps
@7
5B
Underhand Lat Pulldown
4 Sets
12 Reps
@7
6
Standing Pullover (Cable)
5 Sets
10 Reps
@7
7
Chest Fly (Machine)
5 Sets
10 Reps
@7
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
2 Sets
5 Reps
5 Reps
@7
@8
2
Hamstring Curl
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@7
@7
@7
3
Back Extension
4 Sets
10 Reps
@6
4
Hammer Curl
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
8-10 Reps
@7
@8
@8
5
Single arm Cable High Curl
3 Sets
12 Reps
@7
6A
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7
6B
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@7
6C
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@7
6D
Bicep Curl (Dumbbell)
3 Sets
30 Reps
@7