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PPLF vvvvcd
by Khoa D.
Program Description
.
Program Overview
Level
Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
Jan 15, 2024 07:19
Last Edited
May 07, 2024 10:53
down_app
Week 1
1 / 6 Weeks
Day 4
No exercises added to this day
Day 7
1
Lying Leg Curl
1 Set
2 Sets
12 Reps
10 Reps
@10
@10
2
Leg Extension
3 Sets
10 Reps
@10
3
Single Leg Press
3 Sets
10 Reps
@10
4
Leg Curl
3 Sets
10 Reps
@10
5
Seated Calf Raise
3 Sets
15 Reps
@10
6
Standing Calf Raise
3 Sets
15 Reps
@10
Day 3
1
Lying Leg Curl
1 Set
2 Sets
12 Reps
10 Reps
@10
@10
2
Leg Extension
3 Sets
10 Reps
@10
3
Single Leg Press
3 Sets
10 Reps
@10
4
Leg Curl
3 Sets
10 Reps
@10
5
Seated Calf Raise
3 Sets
15 Reps
@10
6
Standing Calf Raise
3 Sets
15 Reps
@10
Day 1
1
Wide Grip Lat Pulldown
2 Sets
1 Set
10 Reps
20 Reps
@10
@10
2
Seated Row (Cable)
3 Sets
10 Reps
@10
3
Single Arm High Row (Cable)
3 Sets
10 Reps
@10
4
Single Arm Iso Row
3 Sets
10 Reps
@10
5
Reverse Pec Deck
3 Sets
15 Reps
@10
6A
Lying Pullover (Cable)
1 Set
12 Reps
@10
6B
Inverted Row
1 Set
AMRAP
@10
Day 6
1
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
@10
2
Chest Fly (Machine)
3 Sets
12 Reps
@10
3
Incline Chest Press (Machine)
3 Sets
12 Reps
@10
4
Decline Bench Press (Barbell)
3 Sets
10 Reps
@10
5
Seated Dip (Machine)
3 Sets
10 Reps
@10
6A
Incline Chest Fly (Dumbbell)
1 Set
5 Reps
@6
6B
Pec Fly (Dumbbell)
1 Set
AMRAP
@10
6C
Push Up
1 Set
AMRAP
@10
7
Lateral Raise (Machine)
3 Sets
15 Reps
@10
8
Rear Delt Fly (Machine)
3 Sets
15 Reps
@10
Day 2
1
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
@10
2
Chest Fly (Machine)
3 Sets
12 Reps
@10
3
Incline Chest Press (Machine)
3 Sets
12 Reps
@10
4
Decline Bench Press (Barbell)
3 Sets
10 Reps
@10
5
Seated Dip (Machine)
3 Sets
10 Reps
@10
6A
Incline Chest Fly (Dumbbell)
1 Set
5 Reps
@6
6B
Pec Fly (Dumbbell)
1 Set
AMRAP
@10
6C
Push Up
1 Set
AMRAP
@10
7
Lateral Raise (Machine)
3 Sets
15 Reps
@10
8
Rear Delt Fly (Machine)
3 Sets
15 Reps
@10
Day 5
1
Wide Grip Lat Pulldown
2 Sets
1 Set
10 Reps
20 Reps
@10
@10
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@10
3
Single Arm High Row (Cable)
3 Sets
10 Reps
@10
4
Single Arm Iso Row
3 Sets
10 Reps
@10
5
Standing Pullover (Cable)
3 Sets
10 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
@10
7A
Lying Pullover (Cable)
2 Sets
AMRAP
@10
7B
Inverted Row
2 Sets
AMRAP
@10
Day 1
1
Wide Grip Lat Pulldown
2 Sets
1 Set
10 Reps
20 Reps
@10
@10
2
Seated Row (Cable)
3 Sets
10 Reps
@10
3
Single Arm High Row (Cable)
3 Sets
10 Reps
@10
4
Single Arm Iso Row
3 Sets
10 Reps
@10
5
Reverse Pec Deck
3 Sets
15 Reps
@10
6A
Lying Pullover (Cable)
1 Set
12 Reps
@10
6B
Inverted Row
1 Set
AMRAP
@10
Day 2
1
Wide Grip Lat Pulldown
2 Sets
1 Set
10 Reps
20 Reps
@10
@10
2
Seated Row (Cable)
3 Sets
10 Reps
@10
3
Single Arm High Row (Cable)
3 Sets
10 Reps
@10
4
Single Arm Iso Row
3 Sets
10 Reps
@10
5
Reverse Pec Deck
3 Sets
15 Reps
@10
6A
Lying Pullover (Cable)
1 Set
12 Reps
@10
6B
Inverted Row
1 Set
AMRAP
@10
Day 3
1
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
@10
2
Chest Fly (Machine)
3 Sets
12 Reps
@10
3
Incline Chest Press (Machine)
3 Sets
12 Reps
@10
4
Decline Bench Press (Barbell)
3 Sets
10 Reps
@10
5
Seated Dip (Machine)
3 Sets
10 Reps
@10
6A
Incline Chest Fly (Dumbbell)
1 Set
5 Reps
@6
6B
Pec Fly (Dumbbell)
1 Set
AMRAP
@10
6C
Push Up
1 Set
AMRAP
@10
7
Lateral Raise (Machine)
3 Sets
15 Reps
@10
8
Rear Delt Fly (Machine)
3 Sets
15 Reps
@10
Day 4
1
Lying Leg Curl
1 Set
2 Sets
12 Reps
10 Reps
@10
@10
2
Leg Extension
3 Sets
10 Reps
@10
3
Single Leg Press
3 Sets
10 Reps
@10
4
Leg Curl
3 Sets
10 Reps
@10
5
Seated Calf Raise
3 Sets
15 Reps
@10
6
Standing Calf Raise
3 Sets
15 Reps
@10
Day 5
1
Wide Grip Lat Pulldown
2 Sets
1 Set
10 Reps
20 Reps
@10
@10
2
Seated Row (Cable)
3 Sets
10 Reps
@10
3
Single Arm High Row (Cable)
3 Sets
10 Reps
@10
4
Single Arm Iso Row
3 Sets
10 Reps
@10
5
Reverse Pec Deck
3 Sets
15 Reps
@10
6A
Lying Pullover (Cable)
1 Set
12 Reps
@10
6B
Inverted Row
1 Set
AMRAP
@10
Day 6
1
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
@10
2
Chest Fly (Machine)
3 Sets
12 Reps
@10
3
Incline Chest Press (Machine)
3 Sets
12 Reps
@10
4
Decline Bench Press (Barbell)
3 Sets
10 Reps
@10
5
Seated Dip (Machine)
3 Sets
10 Reps
@10
6A
Incline Chest Fly (Dumbbell)
1 Set
5 Reps
@6
6B
Pec Fly (Dumbbell)
1 Set
AMRAP
@10
6C
Push Up
1 Set
AMRAP
@10
7
Lateral Raise (Machine)
3 Sets
15 Reps
@10
8
Rear Delt Fly (Machine)
3 Sets
15 Reps
@10
Day 7
1
Lying Leg Curl
1 Set
2 Sets
12 Reps
10 Reps
@10
@10
2
Leg Extension
3 Sets
10 Reps
@10
3
Single Leg Press
3 Sets
10 Reps
@10
4
Leg Curl
3 Sets
10 Reps
@10
5
Seated Calf Raise
3 Sets
15 Reps
@10
6
Standing Calf Raise
3 Sets
15 Reps
@10
Day 8
1
Wide Grip Lat Pulldown
2 Sets
1 Set
10 Reps
20 Reps
@10
@10
2
Seated Row (Cable)
3 Sets
10 Reps
@10
3
Single Arm High Row (Cable)
3 Sets
10 Reps
@10
4
Single Arm Iso Row
3 Sets
10 Reps
@10
5
Reverse Pec Deck
3 Sets
15 Reps
@10
6A
Lying Pullover (Cable)
1 Set
12 Reps
@10
6B
Inverted Row
1 Set
AMRAP
@10
Day 9
1
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
@10
2
Chest Fly (Machine)
3 Sets
12 Reps
@10
3
Incline Chest Press (Machine)
3 Sets
12 Reps
@10
4
Decline Bench Press (Barbell)
3 Sets
10 Reps
@10
5
Seated Dip (Machine)
3 Sets
10 Reps
@10
6A
Incline Chest Fly (Dumbbell)
1 Set
5 Reps
@6
6B
Pec Fly (Dumbbell)
1 Set
AMRAP
@10
6C
Push Up
1 Set
AMRAP
@10
7
Lateral Raise (Machine)
3 Sets
15 Reps
@10
8
Rear Delt Fly (Machine)
3 Sets
15 Reps
@10
Day 10
1
Lying Leg Curl
1 Set
2 Sets
12 Reps
10 Reps
@10
@10
2
Leg Extension
3 Sets
10 Reps
@10
3
Single Leg Press
3 Sets
10 Reps
@10
4
Leg Curl
3 Sets
10 Reps
@10
5
Seated Calf Raise
3 Sets
15 Reps
@10
6
Standing Calf Raise
3 Sets
15 Reps
@10
Day 11
1
Wide Grip Lat Pulldown
2 Sets
1 Set
10 Reps
20 Reps
@10
@10
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@10
3
Single Arm High Row (Cable)
3 Sets
10 Reps
@10
4
Single Arm Iso Row
3 Sets
10 Reps
@10
5
Standing Pullover (Cable)
3 Sets
10 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
@10
7A
Lying Pullover (Cable)
2 Sets
AMRAP
@10
7B
Inverted Row
2 Sets
AMRAP
@10
Day 12
1
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
@10
2
Chest Fly (Machine)
3 Sets
12 Reps
@10
3
Incline Chest Press (Machine)
3 Sets
12 Reps
@10
4
Decline Bench Press (Barbell)
3 Sets
10 Reps
@10
5
Seated Dip (Machine)
3 Sets
10 Reps
@10
6A
Incline Chest Fly (Dumbbell)
1 Set
5 Reps
@6
6B
Pec Fly (Dumbbell)
1 Set
AMRAP
@10
6C
Push Up
1 Set
AMRAP
@10
7
Lateral Raise (Machine)
3 Sets
15 Reps
@10
8
Rear Delt Fly (Machine)
3 Sets
15 Reps
@10
Day 13
1
Lying Leg Curl
1 Set
2 Sets
12 Reps
10 Reps
@10
@10
2
Leg Extension
3 Sets
10 Reps
@10
3
Single Leg Press
3 Sets
10 Reps
@10
4
Leg Curl
3 Sets
10 Reps
@10
5
Seated Calf Raise
3 Sets
15 Reps
@10
6
Standing Calf Raise
3 Sets
15 Reps
@10
Day 1
1
Wide Grip Lat Pulldown
2 Sets
1 Set
10 Reps
20 Reps
@10
@10
2
Seated Row (Cable)
3 Sets
10 Reps
@10
3
Single Arm High Row (Cable)
3 Sets
10 Reps
@10
4
Single Arm Iso Row
3 Sets
10 Reps
@10
5
Reverse Pec Deck
3 Sets
15 Reps
@10
6A
Lying Pullover (Cable)
1 Set
12 Reps
@10
6B
Inverted Row
1 Set
AMRAP
@10
Day 2
1
Wide Grip Lat Pulldown
2 Sets
1 Set
10 Reps
20 Reps
@10
@10
2
Seated Row (Cable)
3 Sets
10 Reps
@10
3
Single Arm High Row (Cable)
3 Sets
10 Reps
@10
4
Single Arm Iso Row
3 Sets
10 Reps
@10
5
Reverse Pec Deck
3 Sets
15 Reps
@10
6A
Lying Pullover (Cable)
1 Set
12 Reps
@10
6B
Inverted Row
1 Set
AMRAP
@10
Day 3
1
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
@10
2
Chest Fly (Machine)
3 Sets
12 Reps
@10
3
Incline Chest Press (Machine)
3 Sets
12 Reps
@10
4
Decline Bench Press (Barbell)
3 Sets
10 Reps
@10
5
Seated Dip (Machine)
3 Sets
10 Reps
@10
6A
Incline Chest Fly (Dumbbell)
1 Set
5 Reps
@6
6B
Pec Fly (Dumbbell)
1 Set
AMRAP
@10
6C
Push Up
1 Set
AMRAP
@10
7
Lateral Raise (Machine)
3 Sets
15 Reps
@10
8
Rear Delt Fly (Machine)
3 Sets
15 Reps
@10
Day 4
1
Lying Leg Curl
1 Set
2 Sets
12 Reps
10 Reps
@10
@10
2
Leg Extension
3 Sets
10 Reps
@10
3
Single Leg Press
3 Sets
10 Reps
@10
4
Leg Curl
3 Sets
10 Reps
@10
5
Seated Calf Raise
3 Sets
15 Reps
@10
6
Standing Calf Raise
3 Sets
15 Reps
@10
Day 5
1
Wide Grip Lat Pulldown
2 Sets
1 Set
10 Reps
20 Reps
@10
@10
2
Seated Row (Cable)
3 Sets
10 Reps
@10
3
Single Arm High Row (Cable)
3 Sets
10 Reps
@10
4
Single Arm Iso Row
3 Sets
10 Reps
@10
5
Reverse Pec Deck
3 Sets
15 Reps
@10
6A
Lying Pullover (Cable)
1 Set
12 Reps
@10
6B
Inverted Row
1 Set
AMRAP
@10
Day 6
1
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
@10
2
Chest Fly (Machine)
3 Sets
12 Reps
@10
3
Incline Chest Press (Machine)
3 Sets
12 Reps
@10
4
Decline Bench Press (Barbell)
3 Sets
10 Reps
@10
5
Seated Dip (Machine)
3 Sets
10 Reps
@10
6A
Incline Chest Fly (Dumbbell)
1 Set
5 Reps
@6
6B
Pec Fly (Dumbbell)
1 Set
AMRAP
@10
6C
Push Up
1 Set
AMRAP
@10
7
Lateral Raise (Machine)
3 Sets
15 Reps
@10
8
Rear Delt Fly (Machine)
3 Sets
15 Reps
@10
Day 7
1
Lying Leg Curl
1 Set
2 Sets
12 Reps
10 Reps
@10
@10
2
Leg Extension
3 Sets
10 Reps
@10
3
Single Leg Press
3 Sets
10 Reps
@10
4
Leg Curl
3 Sets
10 Reps
@10
5
Seated Calf Raise
3 Sets
15 Reps
@10
6
Standing Calf Raise
3 Sets
15 Reps
@10
Day 8
1
Wide Grip Lat Pulldown
2 Sets
1 Set
10 Reps
20 Reps
@10
@10
2
Seated Row (Cable)
3 Sets
10 Reps
@10
3
Single Arm High Row (Cable)
3 Sets
10 Reps
@10
4
Single Arm Iso Row
3 Sets
10 Reps
@10
5
Reverse Pec Deck
3 Sets
15 Reps
@10
6A
Lying Pullover (Cable)
1 Set
12 Reps
@10
6B
Inverted Row
1 Set
AMRAP
@10
Day 9
1
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
@10
2
Chest Fly (Machine)
3 Sets
12 Reps
@10
3
Incline Chest Press (Machine)
3 Sets
12 Reps
@10
4
Decline Bench Press (Barbell)
3 Sets
10 Reps
@10
5
Seated Dip (Machine)
3 Sets
10 Reps
@10
6A
Incline Chest Fly (Dumbbell)
1 Set
5 Reps
@6
6B
Pec Fly (Dumbbell)
1 Set
AMRAP
@10
6C
Push Up
1 Set
AMRAP
@10
7
Lateral Raise (Machine)
3 Sets
15 Reps
@10
8
Rear Delt Fly (Machine)
3 Sets
15 Reps
@10
Day 10
1
Lying Leg Curl
1 Set
2 Sets
12 Reps
10 Reps
@10
@10
2
Leg Extension
3 Sets
10 Reps
@10
3
Single Leg Press
3 Sets
10 Reps
@10
4
Leg Curl
3 Sets
10 Reps
@10
5
Seated Calf Raise
3 Sets
15 Reps
@10
6
Standing Calf Raise
3 Sets
15 Reps
@10
Day 11
1
Wide Grip Lat Pulldown
2 Sets
1 Set
10 Reps
20 Reps
@10
@10
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@10
3
Single Arm High Row (Cable)
3 Sets
10 Reps
@10
4
Single Arm Iso Row
3 Sets
10 Reps
@10
5
Standing Pullover (Cable)
3 Sets
10 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
@10
7A
Lying Pullover (Cable)
2 Sets
AMRAP
@10
7B
Inverted Row
2 Sets
AMRAP
@10
Day 12
1
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
@10
2
Chest Fly (Machine)
3 Sets
12 Reps
@10
3
Incline Chest Press (Machine)
3 Sets
12 Reps
@10
4
Decline Bench Press (Barbell)
3 Sets
10 Reps
@10
5
Seated Dip (Machine)
3 Sets
10 Reps
@10
6A
Incline Chest Fly (Dumbbell)
1 Set
5 Reps
@6
6B
Pec Fly (Dumbbell)
1 Set
AMRAP
@10
6C
Push Up
1 Set
AMRAP
@10
7
Lateral Raise (Machine)
3 Sets
15 Reps
@10
8
Rear Delt Fly (Machine)
3 Sets
15 Reps
@10
Day 13
1
Lying Leg Curl
1 Set
2 Sets
12 Reps
10 Reps
@10
@10
2
Leg Extension
3 Sets
10 Reps
@10
3
Single Leg Press
3 Sets
10 Reps
@10
4
Leg Curl
3 Sets
10 Reps
@10
5
Seated Calf Raise
3 Sets
15 Reps
@10
6
Standing Calf Raise
3 Sets
15 Reps
@10
Day 1
1
Wide Grip Lat Pulldown
2 Sets
1 Set
10 Reps
20 Reps
@10
@10
2
Seated Row (Cable)
3 Sets
10 Reps
@10
3
Single Arm High Row (Cable)
3 Sets
10 Reps
@10
4
Single Arm Iso Row
3 Sets
10 Reps
@10
5
Reverse Pec Deck
3 Sets
15 Reps
@10
6A
Lying Pullover (Cable)
1 Set
12 Reps
@10
6B
Inverted Row
1 Set
AMRAP
@10
Day 2
1
Wide Grip Lat Pulldown
2 Sets
1 Set
10 Reps
20 Reps
@10
@10
2
Seated Row (Cable)
3 Sets
10 Reps
@10
3
Single Arm High Row (Cable)
3 Sets
10 Reps
@10
4
Single Arm Iso Row
3 Sets
10 Reps
@10
5
Reverse Pec Deck
3 Sets
15 Reps
@10
6A
Lying Pullover (Cable)
1 Set
12 Reps
@10
6B
Inverted Row
1 Set
AMRAP
@10
Day 3
1
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
@10
2
Chest Fly (Machine)
3 Sets
12 Reps
@10
3
Incline Chest Press (Machine)
3 Sets
12 Reps
@10
4
Decline Bench Press (Barbell)
3 Sets
10 Reps
@10
5
Seated Dip (Machine)
3 Sets
10 Reps
@10
6A
Incline Chest Fly (Dumbbell)
1 Set
5 Reps
@6
6B
Pec Fly (Dumbbell)
1 Set
AMRAP
@10
6C
Push Up
1 Set
AMRAP
@10
7
Lateral Raise (Machine)
3 Sets
15 Reps
@10
8
Rear Delt Fly (Machine)
3 Sets
15 Reps
@10
Day 4
1
Lying Leg Curl
1 Set
2 Sets
12 Reps
10 Reps
@10
@10
2
Leg Extension
3 Sets
10 Reps
@10
3
Single Leg Press
3 Sets
10 Reps
@10
4
Leg Curl
3 Sets
10 Reps
@10
5
Seated Calf Raise
3 Sets
15 Reps
@10
6
Standing Calf Raise
3 Sets
15 Reps
@10
Day 5
1
Wide Grip Lat Pulldown
2 Sets
1 Set
10 Reps
20 Reps
@10
@10
2
Seated Row (Cable)
3 Sets
10 Reps
@10
3
Single Arm High Row (Cable)
3 Sets
10 Reps
@10
4
Single Arm Iso Row
3 Sets
10 Reps
@10
5
Reverse Pec Deck
3 Sets
15 Reps
@10
6A
Lying Pullover (Cable)
1 Set
12 Reps
@10
6B
Inverted Row
1 Set
AMRAP
@10
Day 6
1
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
@10
2
Chest Fly (Machine)
3 Sets
12 Reps
@10
3
Incline Chest Press (Machine)
3 Sets
12 Reps
@10
4
Decline Bench Press (Barbell)
3 Sets
10 Reps
@10
5
Seated Dip (Machine)
3 Sets
10 Reps
@10
6A
Incline Chest Fly (Dumbbell)
1 Set
5 Reps
@6
6B
Pec Fly (Dumbbell)
1 Set
AMRAP
@10
6C
Push Up
1 Set
AMRAP
@10
7
Lateral Raise (Machine)
3 Sets
15 Reps
@10
8
Rear Delt Fly (Machine)
3 Sets
15 Reps
@10
Day 7
1
Lying Leg Curl
1 Set
2 Sets
12 Reps
10 Reps
@10
@10
2
Leg Extension
3 Sets
10 Reps
@10
3
Single Leg Press
3 Sets
10 Reps
@10
4
Leg Curl
3 Sets
10 Reps
@10
5
Seated Calf Raise
3 Sets
15 Reps
@10
6
Standing Calf Raise
3 Sets
15 Reps
@10
Day 8
1
Wide Grip Lat Pulldown
2 Sets
1 Set
10 Reps
20 Reps
@10
@10
2
Seated Row (Cable)
3 Sets
10 Reps
@10
3
Single Arm High Row (Cable)
3 Sets
10 Reps
@10
4
Single Arm Iso Row
3 Sets
10 Reps
@10
5
Reverse Pec Deck
3 Sets
15 Reps
@10
6A
Lying Pullover (Cable)
1 Set
12 Reps
@10
6B
Inverted Row
1 Set
AMRAP
@10
Day 9
1
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
@10
2
Chest Fly (Machine)
3 Sets
12 Reps
@10
3
Incline Chest Press (Machine)
3 Sets
12 Reps
@10
4
Decline Bench Press (Barbell)
3 Sets
10 Reps
@10
5
Seated Dip (Machine)
3 Sets
10 Reps
@10
6A
Incline Chest Fly (Dumbbell)
1 Set
5 Reps
@6
6B
Pec Fly (Dumbbell)
1 Set
AMRAP
@10
6C
Push Up
1 Set
AMRAP
@10
7
Lateral Raise (Machine)
3 Sets
15 Reps
@10
8
Rear Delt Fly (Machine)
3 Sets
15 Reps
@10
Day 10
1
Lying Leg Curl
1 Set
2 Sets
12 Reps
10 Reps
@10
@10
2
Leg Extension
3 Sets
10 Reps
@10
3
Single Leg Press
3 Sets
10 Reps
@10
4
Leg Curl
3 Sets
10 Reps
@10
5
Seated Calf Raise
3 Sets
15 Reps
@10
6
Standing Calf Raise
3 Sets
15 Reps
@10
Day 11
1
Wide Grip Lat Pulldown
2 Sets
1 Set
10 Reps
20 Reps
@10
@10
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@10
3
Single Arm High Row (Cable)
3 Sets
10 Reps
@10
4
Single Arm Iso Row
3 Sets
10 Reps
@10
5
Standing Pullover (Cable)
3 Sets
10 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
@10
7A
Lying Pullover (Cable)
2 Sets
AMRAP
@10
7B
Inverted Row
2 Sets
AMRAP
@10
Day 12
1
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
@10
2
Chest Fly (Machine)
3 Sets
12 Reps
@10
3
Incline Chest Press (Machine)
3 Sets
12 Reps
@10
4
Decline Bench Press (Barbell)
3 Sets
10 Reps
@10
5
Seated Dip (Machine)
3 Sets
10 Reps
@10
6A
Incline Chest Fly (Dumbbell)
1 Set
5 Reps
@6
6B
Pec Fly (Dumbbell)
1 Set
AMRAP
@10
6C
Push Up
1 Set
AMRAP
@10
7
Lateral Raise (Machine)
3 Sets
15 Reps
@10
8
Rear Delt Fly (Machine)
3 Sets
15 Reps
@10
Day 13
1
Lying Leg Curl
1 Set
2 Sets
12 Reps
10 Reps
@10
@10
2
Leg Extension
3 Sets
10 Reps
@10
3
Single Leg Press
3 Sets
10 Reps
@10
4
Leg Curl
3 Sets
10 Reps
@10
5
Seated Calf Raise
3 Sets
15 Reps
@10
6
Standing Calf Raise
3 Sets
15 Reps
@10
Day 1
1
Wide Grip Lat Pulldown
2 Sets
1 Set
10 Reps
20 Reps
@10
@10
2
Seated Row (Cable)
3 Sets
10 Reps
@10
3
Single Arm High Row (Cable)
3 Sets
10 Reps
@10
4
Single Arm Iso Row
3 Sets
10 Reps
@10
5
Reverse Pec Deck
3 Sets
15 Reps
@10
6A
Lying Pullover (Cable)
1 Set
12 Reps
@10
6B
Inverted Row
1 Set
AMRAP
@10
Day 2
1
Wide Grip Lat Pulldown
2 Sets
1 Set
10 Reps
20 Reps
@10
@10
2
Seated Row (Cable)
3 Sets
10 Reps
@10
3
Single Arm High Row (Cable)
3 Sets
10 Reps
@10
4
Single Arm Iso Row
3 Sets
10 Reps
@10
5
Reverse Pec Deck
3 Sets
15 Reps
@10
6A
Lying Pullover (Cable)
1 Set
12 Reps
@10
6B
Inverted Row
1 Set
AMRAP
@10
Day 3
1
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
@10
2
Chest Fly (Machine)
3 Sets
12 Reps
@10
3
Incline Chest Press (Machine)
3 Sets
12 Reps
@10
4
Decline Bench Press (Barbell)
3 Sets
10 Reps
@10
5
Seated Dip (Machine)
3 Sets
10 Reps
@10
6A
Incline Chest Fly (Dumbbell)
1 Set
5 Reps
@6
6B
Pec Fly (Dumbbell)
1 Set
AMRAP
@10
6C
Push Up
1 Set
AMRAP
@10
7
Lateral Raise (Machine)
3 Sets
15 Reps
@10
8
Rear Delt Fly (Machine)
3 Sets
15 Reps
@10
Day 4
1
Lying Leg Curl
1 Set
2 Sets
12 Reps
10 Reps
@10
@10
2
Leg Extension
3 Sets
10 Reps
@10
3
Single Leg Press
3 Sets
10 Reps
@10
4
Leg Curl
3 Sets
10 Reps
@10
5
Seated Calf Raise
3 Sets
15 Reps
@10
6
Standing Calf Raise
3 Sets
15 Reps
@10
Day 5
1
Wide Grip Lat Pulldown
2 Sets
1 Set
10 Reps
20 Reps
@10
@10
2
Seated Row (Cable)
3 Sets
10 Reps
@10
3
Single Arm High Row (Cable)
3 Sets
10 Reps
@10
4
Single Arm Iso Row
3 Sets
10 Reps
@10
5
Reverse Pec Deck
3 Sets
15 Reps
@10
6A
Lying Pullover (Cable)
1 Set
12 Reps
@10
6B
Inverted Row
1 Set
AMRAP
@10
Day 6
1
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
@10
2
Chest Fly (Machine)
3 Sets
12 Reps
@10
3
Incline Chest Press (Machine)
3 Sets
12 Reps
@10
4
Decline Bench Press (Barbell)
3 Sets
10 Reps
@10
5
Seated Dip (Machine)
3 Sets
10 Reps
@10
6A
Incline Chest Fly (Dumbbell)
1 Set
5 Reps
@6
6B
Pec Fly (Dumbbell)
1 Set
AMRAP
@10
6C
Push Up
1 Set
AMRAP
@10
7
Lateral Raise (Machine)
3 Sets
15 Reps
@10
8
Rear Delt Fly (Machine)
3 Sets
15 Reps
@10
Day 7
1
Lying Leg Curl
1 Set
2 Sets
12 Reps
10 Reps
@10
@10
2
Leg Extension
3 Sets
10 Reps
@10
3
Single Leg Press
3 Sets
10 Reps
@10
4
Leg Curl
3 Sets
10 Reps
@10
5
Seated Calf Raise
3 Sets
15 Reps
@10
6
Standing Calf Raise
3 Sets
15 Reps
@10
Day 8
1
Wide Grip Lat Pulldown
2 Sets
1 Set
10 Reps
20 Reps
@10
@10
2
Seated Row (Cable)
3 Sets
10 Reps
@10
3
Single Arm High Row (Cable)
3 Sets
10 Reps
@10
4
Single Arm Iso Row
3 Sets
10 Reps
@10
5
Reverse Pec Deck
3 Sets
15 Reps
@10
6A
Lying Pullover (Cable)
1 Set
12 Reps
@10
6B
Inverted Row
1 Set
AMRAP
@10
Day 9
1
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
@10
2
Chest Fly (Machine)
3 Sets
12 Reps
@10
3
Incline Chest Press (Machine)
3 Sets
12 Reps
@10
4
Decline Bench Press (Barbell)
3 Sets
10 Reps
@10
5
Seated Dip (Machine)
3 Sets
10 Reps
@10
6A
Incline Chest Fly (Dumbbell)
1 Set
5 Reps
@6
6B
Pec Fly (Dumbbell)
1 Set
AMRAP
@10
6C
Push Up
1 Set
AMRAP
@10
7
Lateral Raise (Machine)
3 Sets
15 Reps
@10
8
Rear Delt Fly (Machine)
3 Sets
15 Reps
@10
Day 10
1
Lying Leg Curl
1 Set
2 Sets
12 Reps
10 Reps
@10
@10
2
Leg Extension
3 Sets
10 Reps
@10
3
Single Leg Press
3 Sets
10 Reps
@10
4
Leg Curl
3 Sets
10 Reps
@10
5
Seated Calf Raise
3 Sets
15 Reps
@10
6
Standing Calf Raise
3 Sets
15 Reps
@10
Day 11
1
Wide Grip Lat Pulldown
2 Sets
1 Set
10 Reps
20 Reps
@10
@10
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@10
3
Single Arm High Row (Cable)
3 Sets
10 Reps
@10
4
Single Arm Iso Row
3 Sets
10 Reps
@10
5
Standing Pullover (Cable)
3 Sets
10 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
@10
7A
Lying Pullover (Cable)
2 Sets
AMRAP
@10
7B
Inverted Row
2 Sets
AMRAP
@10
Day 12
1
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
@10
2
Chest Fly (Machine)
3 Sets
12 Reps
@10
3
Incline Chest Press (Machine)
3 Sets
12 Reps
@10
4
Decline Bench Press (Barbell)
3 Sets
10 Reps
@10
5
Seated Dip (Machine)
3 Sets
10 Reps
@10
6A
Incline Chest Fly (Dumbbell)
1 Set
5 Reps
@6
6B
Pec Fly (Dumbbell)
1 Set
AMRAP
@10
6C
Push Up
1 Set
AMRAP
@10
7
Lateral Raise (Machine)
3 Sets
15 Reps
@10
8
Rear Delt Fly (Machine)
3 Sets
15 Reps
@10
Day 13
1
Lying Leg Curl
1 Set
2 Sets
12 Reps
10 Reps
@10
@10
2
Leg Extension
3 Sets
10 Reps
@10
3
Single Leg Press
3 Sets
10 Reps
@10
4
Leg Curl
3 Sets
10 Reps
@10
5
Seated Calf Raise
3 Sets
15 Reps
@10
6
Standing Calf Raise
3 Sets
15 Reps
@10
Day 1
1
Wide Grip Lat Pulldown
2 Sets
1 Set
10 Reps
20 Reps
@10
@10
2
Seated Row (Cable)
3 Sets
10 Reps
@10
3
Single Arm High Row (Cable)
3 Sets
10 Reps
@10
4
Single Arm Iso Row
3 Sets
10 Reps
@10
5
Reverse Pec Deck
3 Sets
15 Reps
@10
6A
Lying Pullover (Cable)
1 Set
12 Reps
@10
6B
Inverted Row
1 Set
AMRAP
@10
Day 2
1
Wide Grip Lat Pulldown
2 Sets
1 Set
10 Reps
20 Reps
@10
@10
2
Seated Row (Cable)
3 Sets
10 Reps
@10
3
Single Arm High Row (Cable)
3 Sets
10 Reps
@10
4
Single Arm Iso Row
3 Sets
10 Reps
@10
5
Reverse Pec Deck
3 Sets
15 Reps
@10
6A
Lying Pullover (Cable)
1 Set
12 Reps
@10
6B
Inverted Row
1 Set
AMRAP
@10
Day 3
1
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
@10
2
Chest Fly (Machine)
3 Sets
12 Reps
@10
3
Incline Chest Press (Machine)
3 Sets
12 Reps
@10
4
Decline Bench Press (Barbell)
3 Sets
10 Reps
@10
5
Seated Dip (Machine)
3 Sets
10 Reps
@10
6A
Incline Chest Fly (Dumbbell)
1 Set
5 Reps
@6
6B
Pec Fly (Dumbbell)
1 Set
AMRAP
@10
6C
Push Up
1 Set
AMRAP
@10
7
Lateral Raise (Machine)
3 Sets
15 Reps
@10
8
Rear Delt Fly (Machine)
3 Sets
15 Reps
@10
Day 4
1
Lying Leg Curl
1 Set
2 Sets
12 Reps
10 Reps
@10
@10
2
Leg Extension
3 Sets
10 Reps
@10
3
Single Leg Press
3 Sets
10 Reps
@10
4
Leg Curl
3 Sets
10 Reps
@10
5
Seated Calf Raise
3 Sets
15 Reps
@10
6
Standing Calf Raise
3 Sets
15 Reps
@10
Day 5
1
Wide Grip Lat Pulldown
2 Sets
1 Set
10 Reps
20 Reps
@10
@10
2
Seated Row (Cable)
3 Sets
10 Reps
@10
3
Single Arm High Row (Cable)
3 Sets
10 Reps
@10
4
Single Arm Iso Row
3 Sets
10 Reps
@10
5
Reverse Pec Deck
3 Sets
15 Reps
@10
6A
Lying Pullover (Cable)
1 Set
12 Reps
@10
6B
Inverted Row
1 Set
AMRAP
@10
Day 6
1
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
@10
2
Chest Fly (Machine)
3 Sets
12 Reps
@10
3
Incline Chest Press (Machine)
3 Sets
12 Reps
@10
4
Decline Bench Press (Barbell)
3 Sets
10 Reps
@10
5
Seated Dip (Machine)
3 Sets
10 Reps
@10
6A
Incline Chest Fly (Dumbbell)
1 Set
5 Reps
@6
6B
Pec Fly (Dumbbell)
1 Set
AMRAP
@10
6C
Push Up
1 Set
AMRAP
@10
7
Lateral Raise (Machine)
3 Sets
15 Reps
@10
8
Rear Delt Fly (Machine)
3 Sets
15 Reps
@10
Day 7
1
Lying Leg Curl
1 Set
2 Sets
12 Reps
10 Reps
@10
@10
2
Leg Extension
3 Sets
10 Reps
@10
3
Single Leg Press
3 Sets
10 Reps
@10
4
Leg Curl
3 Sets
10 Reps
@10
5
Seated Calf Raise
3 Sets
15 Reps
@10
6
Standing Calf Raise
3 Sets
15 Reps
@10
Day 8
1
Wide Grip Lat Pulldown
2 Sets
1 Set
10 Reps
20 Reps
@10
@10
2
Seated Row (Cable)
3 Sets
10 Reps
@10
3
Single Arm High Row (Cable)
3 Sets
10 Reps
@10
4
Single Arm Iso Row
3 Sets
10 Reps
@10
5
Reverse Pec Deck
3 Sets
15 Reps
@10
6A
Lying Pullover (Cable)
1 Set
12 Reps
@10
6B
Inverted Row
1 Set
AMRAP
@10
Day 9
1
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
@10
2
Chest Fly (Machine)
3 Sets
12 Reps
@10
3
Incline Chest Press (Machine)
3 Sets
12 Reps
@10
4
Decline Bench Press (Barbell)
3 Sets
10 Reps
@10
5
Seated Dip (Machine)
3 Sets
10 Reps
@10
6A
Incline Chest Fly (Dumbbell)
1 Set
5 Reps
@6
6B
Pec Fly (Dumbbell)
1 Set
AMRAP
@10
6C
Push Up
1 Set
AMRAP
@10
7
Lateral Raise (Machine)
3 Sets
15 Reps
@10
8
Rear Delt Fly (Machine)
3 Sets
15 Reps
@10
Day 10
1
Lying Leg Curl
1 Set
2 Sets
12 Reps
10 Reps
@10
@10
2
Leg Extension
3 Sets
10 Reps
@10
3
Single Leg Press
3 Sets
10 Reps
@10
4
Leg Curl
3 Sets
10 Reps
@10
5
Seated Calf Raise
3 Sets
15 Reps
@10
6
Standing Calf Raise
3 Sets
15 Reps
@10
Day 11
1
Wide Grip Lat Pulldown
2 Sets
1 Set
10 Reps
20 Reps
@10
@10
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@10
3
Single Arm High Row (Cable)
3 Sets
10 Reps
@10
4
Single Arm Iso Row
3 Sets
10 Reps
@10
5
Standing Pullover (Cable)
3 Sets
10 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
@10
7A
Lying Pullover (Cable)
2 Sets
AMRAP
@10
7B
Inverted Row
2 Sets
AMRAP
@10
Day 12
1
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
@10
2
Chest Fly (Machine)
3 Sets
12 Reps
@10
3
Incline Chest Press (Machine)
3 Sets
12 Reps
@10
4
Decline Bench Press (Barbell)
3 Sets
10 Reps
@10
5
Seated Dip (Machine)
3 Sets
10 Reps
@10
6A
Incline Chest Fly (Dumbbell)
1 Set
5 Reps
@6
6B
Pec Fly (Dumbbell)
1 Set
AMRAP
@10
6C
Push Up
1 Set
AMRAP
@10
7
Lateral Raise (Machine)
3 Sets
15 Reps
@10
8
Rear Delt Fly (Machine)
3 Sets
15 Reps
@10
Day 13
1
Lying Leg Curl
1 Set
2 Sets
12 Reps
10 Reps
@10
@10
2
Leg Extension
3 Sets
10 Reps
@10
3
Single Leg Press
3 Sets
10 Reps
@10
4
Leg Curl
3 Sets
10 Reps
@10
5
Seated Calf Raise
3 Sets
15 Reps
@10
6
Standing Calf Raise
3 Sets
15 Reps
@10