logo
PPL1
by qu.anhphv
5 athletes joined
Program Description
Strength & Size
Program Overview
Level
Novice, Intermediate, Advanced
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Jan 17, 2024 09:18
Last Edited
Jun 18, 2024 08:06
down_app
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
3
Leg Extension
4 Sets
15 Reps
4
Leg Curl
4 Sets
15 Reps
5A
Back Extension (Weighted)
5 Sets
20 Reps
5B
Seated Calf Raise
5 Sets
15 Reps
Day 4
1
Squat (Barbell)
3 Sets
10 Reps
2
Hip Thrust (Barbell)
3 Sets
10 Reps
3
Leg Extension
4 Sets
15 Reps
4
Lying Leg Curl
4 Sets
15 Reps
5A
Standing Calf Raise
5 Sets
15 Reps
5B
Back Extension (Weighted)
5 Sets
20 Reps
Day 6
1
Seated Row (Machine)
3 Sets
12 Reps
2
Lat Pulldown (Single Arm)
3 Sets
12 Reps
3
T-Bar Row
3 Sets
12 Reps
4
Lat Prayer
3 Sets
15 Reps
5A
Hammer Curl
4 Sets
12 Reps
5B
Shrug (Dumbbell)
4 Sets
15 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4A
Pec Deck (Machine)
2 Sets
15 Reps
4B
Reverse Pec Deck
3 Sets
15 Reps
5A
Tricep Pushdown (Cable)
3 Sets
15 Reps
5B
Lateral Raise (Cable)
3 Sets
15 Reps
Day 5
1
Overhead Press (Barbell)
3 Sets
6 Reps
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
3
Bench Press (Dumbbell)
3 Sets
10 Reps
4A
Pec Deck (Machine)
2 Sets
15 Reps
4B
Reverse Pec Deck
3 Sets
15 Reps
5A
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
5B
Lateral Raise (Cable)
3 Sets
15 Reps
Day 3
1
Lat Pulldown
3 Sets
10 Reps
2
Seated Row (Machine)
3 Sets
12 Reps
3
T-Bar Row
3 Sets
12 Reps
4
Lat Prayer
2 Sets
15 Reps
5A
Bicep Curl (Cable)
4 Sets
12 Reps
5B
Shrug (Dumbbell)
4 Sets
15 Reps
Day 1
1
Hack Squat
4 Sets
10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
3
Leg Extension
4 Sets
15 Reps
4
Leg Curl
4 Sets
15 Reps
5A
Back Extension (Weighted)
5 Sets
20 Reps
5B
Seated Calf Raise
5 Sets
15 Reps
Day 2
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
2
Shoulder Press (Machine)
3 Sets
10 Reps
3
Chest Fly (Cable)
3 Sets
15 Reps
4A
Tricep Pushdown (Cable)
4 Sets
15 Reps
4B
Lateral Raise (Cable)
4 Sets
15 Reps
5A
Pec Deck (Machine)
3 Sets
15 Reps
5B
Reverse Pec Deck
3 Sets
15 Reps
6A
Decline Crunch
4 Sets
20 Reps
6B
Side Bend (Dumbbell)
4 Sets
20 Reps
Day 3
1
Lat Prayer
2 Sets
20 Reps
2
Lat Pulldown
4 Sets
10 Reps
3
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
4
Seated Row (Cable)
3 Sets
12 Reps
5A
Hammer Curl
3 Sets
12 Reps
5B
Shrug (Dumbbell)
3 Sets
15 Reps
6A
Bicep Curl (Barbell)
3 Sets
12 Reps
6B
Hanging Leg Raise
3 Sets
20 Reps
Day 4
1
Leg Press
4 Sets
15 Reps
2
Hip Thrust (Barbell)
3 Sets
12 Reps
3
Leg Extension
4 Sets
15 Reps
4
Leg Curl
4 Sets
15 Reps
5A
Standing Calf Raise
5 Sets
15 Reps
5B
Back Extension (Weighted)
5 Sets
20 Reps
Day 5
1
Overhead Press (Barbell)
3 Sets
1 Set
8 Reps
12 Reps
2
Bench Press (Barbell)
3 Sets
10 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
15 Reps
4
Dip (Bodyweight)
3 Sets
10 Reps
5A
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
5B
Lateral Raise (Cable)
3 Sets
15 Reps
6A
Side Bend (Dumbbell)
4 Sets
15 Reps
6B
Decline Crunch
4 Sets
15 Reps
Day 6
1
Lat Prayer
2 Sets
20 Reps
2
Barbell Row
3 Sets
8 Reps
3
Lat Pulldown (Single Arm)
4 Sets
15 Reps
4
Seated Row (Cable)
3 Sets
15 Reps
5A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
5B
Shrug (Dumbbell)
3 Sets
15 Reps
6A
Hammer Curl
3 Sets
15 Reps
6B
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
7A
Hanging Leg Raise
3 Sets
20 Reps
7B
Dead Hang
3 Sets
30 Reps
Day 1
1
Hack Squat
4 Sets
10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
3
Leg Extension
4 Sets
15 Reps
4
Leg Curl
4 Sets
15 Reps
5A
Back Extension (Weighted)
5 Sets
20 Reps
5B
Seated Calf Raise
5 Sets
15 Reps
Day 2
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
2
Shoulder Press (Machine)
3 Sets
10 Reps
3
Chest Fly (Cable)
3 Sets
15 Reps
4A
Tricep Pushdown (Cable)
4 Sets
15 Reps
4B
Lateral Raise (Cable)
4 Sets
15 Reps
5A
Pec Deck (Machine)
3 Sets
15 Reps
5B
Reverse Pec Deck
3 Sets
15 Reps
6A
Decline Crunch
4 Sets
20 Reps
6B
Side Bend (Dumbbell)
4 Sets
20 Reps
Day 3
1
Lat Prayer
2 Sets
20 Reps
2
Lat Pulldown
4 Sets
10 Reps
3
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
4
Seated Row (Cable)
3 Sets
12 Reps
5A
Hammer Curl
3 Sets
12 Reps
5B
Shrug (Dumbbell)
3 Sets
15 Reps
6A
Bicep Curl (Barbell)
3 Sets
12 Reps
6B
Hanging Leg Raise
3 Sets
20 Reps
Day 4
1
Leg Press
4 Sets
15 Reps
2
Hip Thrust (Barbell)
3 Sets
12 Reps
3
Leg Extension
4 Sets
15 Reps
4
Leg Curl
4 Sets
15 Reps
5A
Standing Calf Raise
5 Sets
15 Reps
5B
Back Extension (Weighted)
5 Sets
20 Reps
Day 5
1
Overhead Press (Barbell)
3 Sets
1 Set
8 Reps
12 Reps
2
Bench Press (Barbell)
3 Sets
10 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
15 Reps
4
Dip (Bodyweight)
3 Sets
10 Reps
5A
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
5B
Lateral Raise (Cable)
3 Sets
15 Reps
6A
Side Bend (Dumbbell)
4 Sets
15 Reps
6B
Decline Crunch
4 Sets
15 Reps
Day 6
1
Lat Prayer
2 Sets
20 Reps
2
Barbell Row
3 Sets
8 Reps
3
Lat Pulldown (Single Arm)
4 Sets
15 Reps
4
Seated Row (Cable)
3 Sets
15 Reps
5A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
5B
Shrug (Dumbbell)
3 Sets
15 Reps
6A
Hammer Curl
3 Sets
15 Reps
6B
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
7A
Hanging Leg Raise
3 Sets
20 Reps
7B
Dead Hang
3 Sets
30 Reps
Day 1
1
Hack Squat
4 Sets
10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
3
Leg Extension
4 Sets
15 Reps
4
Leg Curl
4 Sets
15 Reps
5A
Back Extension (Weighted)
5 Sets
20 Reps
5B
Seated Calf Raise
5 Sets
15 Reps
Day 2
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
2
Shoulder Press (Machine)
3 Sets
10 Reps
3
Chest Fly (Cable)
3 Sets
15 Reps
4A
Tricep Pushdown (Cable)
4 Sets
15 Reps
4B
Lateral Raise (Cable)
4 Sets
15 Reps
5A
Pec Deck (Machine)
3 Sets
15 Reps
5B
Reverse Pec Deck
3 Sets
15 Reps
6A
Decline Crunch
4 Sets
20 Reps
6B
Side Bend (Dumbbell)
4 Sets
20 Reps
Day 3
1
Lat Prayer
2 Sets
20 Reps
2
Lat Pulldown
4 Sets
10 Reps
3
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
4
Seated Row (Cable)
3 Sets
12 Reps
5A
Hammer Curl
3 Sets
12 Reps
5B
Shrug (Dumbbell)
3 Sets
15 Reps
6A
Bicep Curl (Barbell)
3 Sets
12 Reps
6B
Hanging Leg Raise
3 Sets
20 Reps
Day 4
1
Leg Press
4 Sets
15 Reps
2
Hip Thrust (Barbell)
3 Sets
12 Reps
3
Leg Extension
4 Sets
15 Reps
4
Leg Curl
4 Sets
15 Reps
5A
Standing Calf Raise
5 Sets
15 Reps
5B
Back Extension (Weighted)
5 Sets
20 Reps
Day 5
1
Overhead Press (Barbell)
3 Sets
1 Set
8 Reps
12 Reps
2
Bench Press (Barbell)
3 Sets
10 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
15 Reps
4
Dip (Bodyweight)
3 Sets
10 Reps
5A
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
5B
Lateral Raise (Cable)
3 Sets
15 Reps
6A
Side Bend (Dumbbell)
4 Sets
15 Reps
6B
Decline Crunch
4 Sets
15 Reps
Day 6
1
Lat Prayer
2 Sets
20 Reps
2
Barbell Row
3 Sets
8 Reps
3
Lat Pulldown (Single Arm)
4 Sets
15 Reps
4
Seated Row (Cable)
3 Sets
15 Reps
5A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
5B
Shrug (Dumbbell)
3 Sets
15 Reps
6A
Hammer Curl
3 Sets
15 Reps
6B
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
7A
Hanging Leg Raise
3 Sets
20 Reps
7B
Dead Hang
3 Sets
30 Reps
Day 1
1
Hack Squat
4 Sets
10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
3
Leg Extension
4 Sets
15 Reps
4
Leg Curl
4 Sets
15 Reps
5A
Back Extension (Weighted)
5 Sets
20 Reps
5B
Seated Calf Raise
5 Sets
15 Reps
Day 2
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
2
Shoulder Press (Machine)
3 Sets
10 Reps
3
Chest Fly (Cable)
3 Sets
15 Reps
4A
Tricep Pushdown (Cable)
4 Sets
15 Reps
4B
Lateral Raise (Cable)
4 Sets
15 Reps
5A
Pec Deck (Machine)
3 Sets
15 Reps
5B
Reverse Pec Deck
3 Sets
15 Reps
6A
Decline Crunch
4 Sets
20 Reps
6B
Side Bend (Dumbbell)
4 Sets
20 Reps
Day 3
1
Lat Prayer
2 Sets
20 Reps
2
Lat Pulldown
4 Sets
10 Reps
3
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
4
Seated Row (Cable)
3 Sets
12 Reps
5A
Hammer Curl
3 Sets
12 Reps
5B
Shrug (Dumbbell)
3 Sets
15 Reps
6A
Bicep Curl (Barbell)
3 Sets
12 Reps
6B
Hanging Leg Raise
3 Sets
20 Reps
Day 4
1
Leg Press
4 Sets
15 Reps
2
Hip Thrust (Barbell)
3 Sets
12 Reps
3
Leg Extension
4 Sets
15 Reps
4
Leg Curl
4 Sets
15 Reps
5A
Standing Calf Raise
5 Sets
15 Reps
5B
Back Extension (Weighted)
5 Sets
20 Reps
Day 5
1
Overhead Press (Barbell)
3 Sets
1 Set
8 Reps
12 Reps
2
Bench Press (Barbell)
3 Sets
10 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
15 Reps
4
Dip (Bodyweight)
3 Sets
10 Reps
5A
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
5B
Lateral Raise (Cable)
3 Sets
15 Reps
6A
Side Bend (Dumbbell)
4 Sets
15 Reps
6B
Decline Crunch
4 Sets
15 Reps
Day 6
1
Lat Prayer
2 Sets
20 Reps
2
Barbell Row
3 Sets
8 Reps
3
Lat Pulldown (Single Arm)
4 Sets
15 Reps
4
Seated Row (Cable)
3 Sets
15 Reps
5A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
5B
Shrug (Dumbbell)
3 Sets
15 Reps
6A
Hammer Curl
3 Sets
15 Reps
6B
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
7A
Hanging Leg Raise
3 Sets
20 Reps
7B
Dead Hang
3 Sets
30 Reps
Day 1
1
Hack Squat
4 Sets
10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
3
Leg Extension
4 Sets
15 Reps
4
Leg Curl
4 Sets
15 Reps
5A
Back Extension (Weighted)
5 Sets
20 Reps
5B
Seated Calf Raise
5 Sets
15 Reps
Day 2
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
2
Shoulder Press (Machine)
3 Sets
10 Reps
3
Chest Fly (Cable)
3 Sets
15 Reps
4A
Tricep Pushdown (Cable)
4 Sets
15 Reps
4B
Lateral Raise (Cable)
4 Sets
15 Reps
5A
Pec Deck (Machine)
3 Sets
15 Reps
5B
Reverse Pec Deck
3 Sets
15 Reps
6A
Decline Crunch
4 Sets
20 Reps
6B
Side Bend (Dumbbell)
4 Sets
20 Reps
Day 3
1
Lat Prayer
2 Sets
20 Reps
2
Lat Pulldown
4 Sets
10 Reps
3
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
4
Seated Row (Cable)
3 Sets
12 Reps
5A
Hammer Curl
3 Sets
12 Reps
5B
Shrug (Dumbbell)
3 Sets
15 Reps
6A
Bicep Curl (Barbell)
3 Sets
12 Reps
6B
Hanging Leg Raise
3 Sets
20 Reps
Day 4
1
Leg Press
4 Sets
15 Reps
2
Hip Thrust (Barbell)
3 Sets
12 Reps
3
Leg Extension
4 Sets
15 Reps
4
Leg Curl
4 Sets
15 Reps
5A
Standing Calf Raise
5 Sets
15 Reps
5B
Back Extension (Weighted)
5 Sets
20 Reps
Day 5
1
Overhead Press (Barbell)
3 Sets
1 Set
8 Reps
12 Reps
2
Bench Press (Barbell)
3 Sets
10 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
15 Reps
4
Dip (Bodyweight)
3 Sets
10 Reps
5A
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
5B
Lateral Raise (Cable)
3 Sets
15 Reps
6A
Side Bend (Dumbbell)
4 Sets
15 Reps
6B
Decline Crunch
4 Sets
15 Reps
Day 6
1
Lat Prayer
2 Sets
20 Reps
2
Barbell Row
3 Sets
8 Reps
3
Lat Pulldown (Single Arm)
4 Sets
15 Reps
4
Seated Row (Cable)
3 Sets
15 Reps
5A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
5B
Shrug (Dumbbell)
3 Sets
15 Reps
6A
Hammer Curl
3 Sets
15 Reps
6B
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
7A
Hanging Leg Raise
3 Sets
20 Reps
7B
Dead Hang
3 Sets
30 Reps
Day 1
1
Hack Squat
4 Sets
10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
3
Leg Extension
4 Sets
15 Reps
4
Leg Curl
4 Sets
15 Reps
5A
Back Extension (Weighted)
5 Sets
20 Reps
5B
Seated Calf Raise
5 Sets
15 Reps
Day 2
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
2
Shoulder Press (Machine)
3 Sets
10 Reps
3
Chest Fly (Cable)
3 Sets
15 Reps
4A
Tricep Pushdown (Cable)
4 Sets
15 Reps
4B
Lateral Raise (Cable)
4 Sets
15 Reps
5A
Pec Deck (Machine)
3 Sets
15 Reps
5B
Reverse Pec Deck
3 Sets
15 Reps
6A
Decline Crunch
4 Sets
20 Reps
6B
Side Bend (Dumbbell)
4 Sets
20 Reps
Day 3
1
Lat Prayer
2 Sets
20 Reps
2
Lat Pulldown
4 Sets
10 Reps
3
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
4
Seated Row (Cable)
3 Sets
12 Reps
5A
Hammer Curl
3 Sets
12 Reps
5B
Shrug (Dumbbell)
3 Sets
15 Reps
6A
Bicep Curl (Barbell)
3 Sets
12 Reps
6B
Hanging Leg Raise
3 Sets
20 Reps
Day 4
1
Leg Press
4 Sets
15 Reps
2
Hip Thrust (Barbell)
3 Sets
12 Reps
3
Leg Extension
4 Sets
15 Reps
4
Leg Curl
4 Sets
15 Reps
5A
Standing Calf Raise
5 Sets
15 Reps
5B
Back Extension (Weighted)
5 Sets
20 Reps
Day 5
1
Overhead Press (Barbell)
3 Sets
1 Set
8 Reps
12 Reps
2
Bench Press (Barbell)
3 Sets
10 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
15 Reps
4
Dip (Bodyweight)
3 Sets
10 Reps
5A
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
5B
Lateral Raise (Cable)
3 Sets
15 Reps
6A
Side Bend (Dumbbell)
4 Sets
15 Reps
6B
Decline Crunch
4 Sets
15 Reps
Day 6
1
Lat Prayer
2 Sets
20 Reps
2
Barbell Row
3 Sets
8 Reps
3
Lat Pulldown (Single Arm)
4 Sets
15 Reps
4
Seated Row (Cable)
3 Sets
15 Reps
5A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
5B
Shrug (Dumbbell)
3 Sets
15 Reps
6A
Hammer Curl
3 Sets
15 Reps
6B
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
7A
Hanging Leg Raise
3 Sets
20 Reps
7B
Dead Hang
3 Sets
30 Reps
Day 1
1
Hack Squat
4 Sets
10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
3
Leg Extension
4 Sets
15 Reps
4
Leg Curl
4 Sets
15 Reps
5A
Back Extension (Weighted)
5 Sets
20 Reps
5B
Seated Calf Raise
5 Sets
15 Reps
Day 2
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
2
Shoulder Press (Machine)
3 Sets
10 Reps
3
Chest Fly (Cable)
3 Sets
15 Reps
4A
Tricep Pushdown (Cable)
4 Sets
15 Reps
4B
Lateral Raise (Cable)
4 Sets
15 Reps
5A
Pec Deck (Machine)
3 Sets
15 Reps
5B
Reverse Pec Deck
3 Sets
15 Reps
6A
Decline Crunch
4 Sets
20 Reps
6B
Side Bend (Dumbbell)
4 Sets
20 Reps
Day 3
1
Lat Prayer
2 Sets
20 Reps
2
Lat Pulldown
4 Sets
10 Reps
3
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
4
Seated Row (Cable)
3 Sets
12 Reps
5A
Hammer Curl
3 Sets
12 Reps
5B
Shrug (Dumbbell)
3 Sets
15 Reps
6A
Bicep Curl (Barbell)
3 Sets
12 Reps
6B
Hanging Leg Raise
3 Sets
20 Reps
Day 4
1
Leg Press
4 Sets
15 Reps
2
Hip Thrust (Barbell)
3 Sets
12 Reps
3
Leg Extension
4 Sets
15 Reps
4
Leg Curl
4 Sets
15 Reps
5A
Standing Calf Raise
5 Sets
15 Reps
5B
Back Extension (Weighted)
5 Sets
20 Reps
Day 5
1
Overhead Press (Barbell)
3 Sets
1 Set
8 Reps
12 Reps
2
Bench Press (Barbell)
3 Sets
10 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
15 Reps
4
Dip (Bodyweight)
3 Sets
10 Reps
5A
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
5B
Lateral Raise (Cable)
3 Sets
15 Reps
6A
Side Bend (Dumbbell)
4 Sets
15 Reps
6B
Decline Crunch
4 Sets
15 Reps
Day 6
1
Lat Prayer
2 Sets
20 Reps
2
Barbell Row
3 Sets
8 Reps
3
Lat Pulldown (Single Arm)
4 Sets
15 Reps
4
Seated Row (Cable)
3 Sets
15 Reps
5A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
5B
Shrug (Dumbbell)
3 Sets
15 Reps
6A
Hammer Curl
3 Sets
15 Reps
6B
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
7A
Hanging Leg Raise
3 Sets
20 Reps
7B
Dead Hang
3 Sets
30 Reps
Day 1
1
Hack Squat
4 Sets
10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
3
Leg Extension
4 Sets
15 Reps
4
Leg Curl
4 Sets
15 Reps
5A
Back Extension (Weighted)
5 Sets
20 Reps
5B
Seated Calf Raise
5 Sets
15 Reps
Day 2
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
2
Shoulder Press (Machine)
3 Sets
10 Reps
3
Chest Fly (Cable)
3 Sets
15 Reps
4A
Tricep Pushdown (Cable)
4 Sets
15 Reps
4B
Lateral Raise (Cable)
4 Sets
15 Reps
5A
Pec Deck (Machine)
3 Sets
15 Reps
5B
Reverse Pec Deck
3 Sets
15 Reps
6A
Decline Crunch
4 Sets
20 Reps
6B
Side Bend (Dumbbell)
4 Sets
20 Reps
Day 3
1
Lat Prayer
2 Sets
20 Reps
2
Lat Pulldown
4 Sets
10 Reps
3
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
4
Seated Row (Cable)
3 Sets
12 Reps
5A
Hammer Curl
3 Sets
12 Reps
5B
Shrug (Dumbbell)
3 Sets
15 Reps
6A
Bicep Curl (Barbell)
3 Sets
12 Reps
6B
Hanging Leg Raise
3 Sets
20 Reps
Day 4
1
Leg Press
4 Sets
15 Reps
2
Hip Thrust (Barbell)
3 Sets
12 Reps
3
Leg Extension
4 Sets
15 Reps
4
Leg Curl
4 Sets
15 Reps
5A
Standing Calf Raise
5 Sets
15 Reps
5B
Back Extension (Weighted)
5 Sets
20 Reps
Day 5
1
Overhead Press (Barbell)
3 Sets
1 Set
8 Reps
12 Reps
2
Bench Press (Barbell)
3 Sets
10 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
15 Reps
4
Dip (Bodyweight)
3 Sets
10 Reps
5A
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
5B
Lateral Raise (Cable)
3 Sets
15 Reps
6A
Side Bend (Dumbbell)
4 Sets
15 Reps
6B
Decline Crunch
4 Sets
15 Reps
Day 6
1
Lat Prayer
2 Sets
20 Reps
2
Barbell Row
3 Sets
8 Reps
3
Lat Pulldown (Single Arm)
4 Sets
15 Reps
4
Seated Row (Cable)
3 Sets
15 Reps
5A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
5B
Shrug (Dumbbell)
3 Sets
15 Reps
6A
Hammer Curl
3 Sets
15 Reps
6B
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
7A
Hanging Leg Raise
3 Sets
20 Reps
7B
Dead Hang
3 Sets
30 Reps
Day 1
1
Hack Squat
4 Sets
10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
3
Leg Extension
4 Sets
15 Reps
4
Leg Curl
4 Sets
15 Reps
5A
Back Extension (Weighted)
5 Sets
20 Reps
5B
Seated Calf Raise
5 Sets
15 Reps
Day 2
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
2
Shoulder Press (Machine)
3 Sets
10 Reps
3
Chest Fly (Cable)
3 Sets
15 Reps
4A
Tricep Pushdown (Cable)
4 Sets
15 Reps
4B
Lateral Raise (Cable)
4 Sets
15 Reps
5A
Pec Deck (Machine)
3 Sets
15 Reps
5B
Reverse Pec Deck
3 Sets
15 Reps
6A
Decline Crunch
4 Sets
20 Reps
6B
Side Bend (Dumbbell)
4 Sets
20 Reps
Day 3
1
Lat Prayer
2 Sets
20 Reps
2
Lat Pulldown
4 Sets
10 Reps
3
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
4
Seated Row (Cable)
3 Sets
12 Reps
5A
Hammer Curl
3 Sets
12 Reps
5B
Shrug (Dumbbell)
3 Sets
15 Reps
6A
Bicep Curl (Barbell)
3 Sets
12 Reps
6B
Hanging Leg Raise
3 Sets
20 Reps
Day 4
1
Leg Press
4 Sets
15 Reps
2
Hip Thrust (Barbell)
3 Sets
12 Reps
3
Leg Extension
4 Sets
15 Reps
4
Leg Curl
4 Sets
15 Reps
5A
Standing Calf Raise
5 Sets
15 Reps
5B
Back Extension (Weighted)
5 Sets
20 Reps
Day 5
1
Overhead Press (Barbell)
3 Sets
1 Set
8 Reps
12 Reps
2
Bench Press (Barbell)
3 Sets
10 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
15 Reps
4
Dip (Bodyweight)
3 Sets
10 Reps
5A
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
5B
Lateral Raise (Cable)
3 Sets
15 Reps
6A
Side Bend (Dumbbell)
4 Sets
15 Reps
6B
Decline Crunch
4 Sets
15 Reps
Day 6
1
Lat Prayer
2 Sets
20 Reps
2
Barbell Row
3 Sets
8 Reps
3
Lat Pulldown (Single Arm)
4 Sets
15 Reps
4
Seated Row (Cable)
3 Sets
15 Reps
5A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
5B
Shrug (Dumbbell)
3 Sets
15 Reps
6A
Hammer Curl
3 Sets
15 Reps
6B
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
7A
Hanging Leg Raise
3 Sets
20 Reps
7B
Dead Hang
3 Sets
30 Reps
Day 1
1
Hack Squat
4 Sets
10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
3
Leg Extension
4 Sets
15 Reps
4
Leg Curl
4 Sets
15 Reps
5A
Back Extension (Weighted)
5 Sets
20 Reps
5B
Seated Calf Raise
5 Sets
15 Reps
Day 2
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
2
Shoulder Press (Machine)
3 Sets
10 Reps
3
Chest Fly (Cable)
3 Sets
15 Reps
4A
Tricep Pushdown (Cable)
4 Sets
15 Reps
4B
Lateral Raise (Cable)
4 Sets
15 Reps
5A
Pec Deck (Machine)
3 Sets
15 Reps
5B
Reverse Pec Deck
3 Sets
15 Reps
6A
Decline Crunch
4 Sets
20 Reps
6B
Side Bend (Dumbbell)
4 Sets
20 Reps
Day 3
1
Lat Prayer
2 Sets
20 Reps
2
Lat Pulldown
4 Sets
10 Reps
3
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
4
Seated Row (Cable)
3 Sets
12 Reps
5A
Hammer Curl
3 Sets
12 Reps
5B
Shrug (Dumbbell)
3 Sets
15 Reps
6A
Bicep Curl (Barbell)
3 Sets
12 Reps
6B
Hanging Leg Raise
3 Sets
20 Reps
Day 4
1
Leg Press
4 Sets
15 Reps
2
Hip Thrust (Barbell)
3 Sets
12 Reps
3
Leg Extension
4 Sets
15 Reps
4
Leg Curl
4 Sets
15 Reps
5A
Standing Calf Raise
5 Sets
15 Reps
5B
Back Extension (Weighted)
5 Sets
20 Reps
Day 5
1
Overhead Press (Barbell)
3 Sets
1 Set
8 Reps
12 Reps
2
Bench Press (Barbell)
3 Sets
10 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
15 Reps
4
Dip (Bodyweight)
3 Sets
10 Reps
5A
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
5B
Lateral Raise (Cable)
3 Sets
15 Reps
6A
Side Bend (Dumbbell)
4 Sets
15 Reps
6B
Decline Crunch
4 Sets
15 Reps
Day 6
1
Lat Prayer
2 Sets
20 Reps
2
Barbell Row
3 Sets
8 Reps
3
Lat Pulldown (Single Arm)
4 Sets
15 Reps
4
Seated Row (Cable)
3 Sets
15 Reps
5A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
5B
Shrug (Dumbbell)
3 Sets
15 Reps
6A
Hammer Curl
3 Sets
15 Reps
6B
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
7A
Hanging Leg Raise
3 Sets
20 Reps
7B
Dead Hang
3 Sets
30 Reps
Day 1
1
Hack Squat
4 Sets
10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
3
Leg Extension
4 Sets
15 Reps
4
Leg Curl
4 Sets
15 Reps
5A
Back Extension (Weighted)
5 Sets
20 Reps
5B
Seated Calf Raise
5 Sets
15 Reps
Day 2
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
2
Shoulder Press (Machine)
3 Sets
10 Reps
3
Chest Fly (Cable)
3 Sets
15 Reps
4A
Tricep Pushdown (Cable)
4 Sets
15 Reps
4B
Lateral Raise (Cable)
4 Sets
15 Reps
5A
Pec Deck (Machine)
3 Sets
15 Reps
5B
Reverse Pec Deck
3 Sets
15 Reps
6A
Decline Crunch
4 Sets
20 Reps
6B
Side Bend (Dumbbell)
4 Sets
20 Reps
Day 3
1
Lat Prayer
2 Sets
20 Reps
2
Lat Pulldown
4 Sets
10 Reps
3
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
4
Seated Row (Cable)
3 Sets
12 Reps
5A
Hammer Curl
3 Sets
12 Reps
5B
Shrug (Dumbbell)
3 Sets
15 Reps
6A
Bicep Curl (Barbell)
3 Sets
12 Reps
6B
Hanging Leg Raise
3 Sets
20 Reps
Day 4
1
Leg Press
4 Sets
15 Reps
2
Hip Thrust (Barbell)
3 Sets
12 Reps
3
Leg Extension
4 Sets
15 Reps
4
Leg Curl
4 Sets
15 Reps
5A
Standing Calf Raise
5 Sets
15 Reps
5B
Back Extension (Weighted)
5 Sets
20 Reps
Day 5
1
Overhead Press (Barbell)
3 Sets
1 Set
8 Reps
12 Reps
2
Bench Press (Barbell)
3 Sets
10 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
15 Reps
4
Dip (Bodyweight)
3 Sets
10 Reps
5A
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
5B
Lateral Raise (Cable)
3 Sets
15 Reps
6A
Side Bend (Dumbbell)
4 Sets
15 Reps
6B
Decline Crunch
4 Sets
15 Reps
Day 6
1
Lat Prayer
2 Sets
20 Reps
2
Barbell Row
3 Sets
8 Reps
3
Lat Pulldown (Single Arm)
4 Sets
15 Reps
4
Seated Row (Cable)
3 Sets
15 Reps
5A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
5B
Shrug (Dumbbell)
3 Sets
15 Reps
6A
Hammer Curl
3 Sets
15 Reps
6B
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
7A
Hanging Leg Raise
3 Sets
20 Reps
7B
Dead Hang
3 Sets
30 Reps