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PPLUL
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12 athletes joined
Program Description
Build muscle
Program Overview
Level
Intermediate, Novice
Goal
Bodybuilding, Athletics, Powerlifting
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
70 minutes
Created
Feb 26, 2024 08:23
Last Edited
Jun 18, 2024 08:27
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Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
1 Set
10 Reps
8 Reps
5 Reps
5 Reps
@6
@6.5
@8
@9
2
Seated Overhead Press (Barbell)
1 Set
1 Set
2 Sets
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6.5
@7.5
@8.5
4
Tricep Pushdown (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@7
@8
5
Lateral Raise (Machine)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@7
@8
6
Tricep Kickback
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@8
@8.5
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
5 Reps
5 Reps
@6
@6
@8
@9
@9.5
2
Lat Pulldown
1 Set
1 Set
2 Sets
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@8
@9
4
Face Pull
1 Set
2 Sets
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@7
@8
5
Hammer Curl
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@7.5
6
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
Day 3
1
Hack Squat
1 Set
1 Set
2 Sets
10 Reps
8 Reps
8 Reps
@6
@7
@8
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
3
Leg Press
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@8
4
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
5
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
6
Standing Calf Raise
2 Sets
1 Set
15-20 Reps
15-20 Reps
@7
@7.5
Day 5
1
Leg Press
1 Set
2 Sets
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
2
Lunge (Barbell)
1 Set
2 Sets
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
3
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
4
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
5
Seated Calf Raise
3 Sets
10-12 Reps
@7
6
Standing Calf Raise
3 Sets
12-15 Reps
@7
Day 4
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
8 Reps
@6
@6
@7
@8
2
Chest Fly (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
3
Seated Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
4
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@7
@7.5
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@7
@7.5
6
Rear Delt Fly (Machine)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@6
@7
7
Incline Curl (Dumbbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@6
@7
8
Tricep Extension (Cable)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@6
@7
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
1 Set
10 Reps
8 Reps
5 Reps
5 Reps
@6
@6.5
@8
@9
2
Seated Overhead Press (Barbell)
1 Set
1 Set
2 Sets
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6.5
@7.5
@8.5
4
Tricep Pushdown (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@7
@8
5
Lateral Raise (Machine)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@7
@8
6
Tricep Kickback
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@8
@8.5
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
5 Reps
5 Reps
@6
@6
@8
@9
@9.5
2
Lat Pulldown
1 Set
1 Set
2 Sets
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@8
@9
4
Face Pull
1 Set
2 Sets
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@7
@8
5
Hammer Curl
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@7.5
6
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
Day 3
1
Hack Squat
1 Set
1 Set
2 Sets
10 Reps
8 Reps
8 Reps
@6
@7
@8
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
3
Leg Press
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@8
4
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
5
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
6
Standing Calf Raise
2 Sets
1 Set
15-20 Reps
15-20 Reps
@7
@7.5
Day 4
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
8 Reps
@6
@6
@7
@8
2
Chest Fly (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
3
Seated Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
4
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@7
@7.5
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@7
@7.5
6
Rear Delt Fly (Machine)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@6
@7
7
Incline Curl (Dumbbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@6
@7
8
Tricep Extension (Cable)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@6
@7
Day 5
1
Leg Press
1 Set
2 Sets
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
2
Lunge (Barbell)
1 Set
2 Sets
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
3
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
4
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
5
Seated Calf Raise
3 Sets
10-12 Reps
@7
6
Standing Calf Raise
3 Sets
12-15 Reps
@7
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
1 Set
10 Reps
8 Reps
5 Reps
5 Reps
@6
@6.5
@8
@9
2
Seated Overhead Press (Barbell)
1 Set
1 Set
2 Sets
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6.5
@7.5
@8.5
4
Tricep Pushdown (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@7
@8
5
Lateral Raise (Machine)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@7
@8
6
Tricep Kickback
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@8
@8.5
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
5 Reps
5 Reps
@6
@6
@8
@9
@9.5
2
Lat Pulldown
1 Set
1 Set
2 Sets
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@8
@9
4
Face Pull
1 Set
2 Sets
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@7
@8
5
Hammer Curl
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@7.5
6
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
Day 3
1
Hack Squat
1 Set
1 Set
2 Sets
10 Reps
8 Reps
8 Reps
@6
@7
@8
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
3
Leg Press
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@8
4
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
5
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
6
Standing Calf Raise
2 Sets
1 Set
15-20 Reps
15-20 Reps
@7
@7.5
Day 4
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
8 Reps
@6
@6
@7
@8
2
Chest Fly (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
3
Seated Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
4
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@7
@7.5
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@7
@7.5
6
Rear Delt Fly (Machine)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@6
@7
7
Incline Curl (Dumbbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@6
@7
8
Tricep Extension (Cable)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@6
@7
Day 5
1
Leg Press
1 Set
2 Sets
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
2
Lunge (Barbell)
1 Set
2 Sets
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
3
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
4
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
5
Seated Calf Raise
3 Sets
10-12 Reps
@7
6
Standing Calf Raise
3 Sets
12-15 Reps
@7
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
1 Set
10 Reps
8 Reps
5 Reps
5 Reps
@6
@6.5
@8
@9
2
Seated Overhead Press (Barbell)
1 Set
1 Set
2 Sets
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6.5
@7.5
@8.5
4
Tricep Pushdown (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@7
@8
5
Lateral Raise (Machine)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@7
@8
6
Tricep Kickback
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@8
@8.5
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
5 Reps
5 Reps
@6
@6
@8
@9
@9.5
2
Lat Pulldown
1 Set
1 Set
2 Sets
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@8
@9
4
Face Pull
1 Set
2 Sets
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@7
@8
5
Hammer Curl
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@7.5
6
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
Day 3
1
Hack Squat
1 Set
1 Set
2 Sets
10 Reps
8 Reps
8 Reps
@6
@7
@8
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
3
Leg Press
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@8
4
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
5
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
6
Standing Calf Raise
2 Sets
1 Set
15-20 Reps
15-20 Reps
@7
@7.5
Day 4
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
8 Reps
@6
@6
@7
@8
2
Chest Fly (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
3
Seated Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
4
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@7
@7.5
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@7
@7.5
6
Rear Delt Fly (Machine)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@6
@7
7
Incline Curl (Dumbbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@6
@7
8
Tricep Extension (Cable)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@6
@7
Day 5
1
Leg Press
1 Set
2 Sets
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
2
Lunge (Barbell)
1 Set
2 Sets
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
3
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
4
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
5
Seated Calf Raise
3 Sets
10-12 Reps
@7
6
Standing Calf Raise
3 Sets
12-15 Reps
@7
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
1 Set
10 Reps
8 Reps
5 Reps
5 Reps
@6
@6.5
@8
@9
2
Seated Overhead Press (Barbell)
1 Set
1 Set
2 Sets
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6.5
@7.5
@8.5
4
Tricep Pushdown (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@7
@8
5
Lateral Raise (Machine)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@7
@8
6
Tricep Kickback
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@8
@8.5
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
5 Reps
5 Reps
@6
@6
@8
@9
@9.5
2
Lat Pulldown
1 Set
1 Set
2 Sets
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@8
@9
4
Face Pull
1 Set
2 Sets
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@7
@8
5
Hammer Curl
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@7.5
6
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
Day 3
1
Hack Squat
1 Set
1 Set
2 Sets
10 Reps
8 Reps
8 Reps
@6
@7
@8
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
3
Leg Press
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@8
4
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
5
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
6
Standing Calf Raise
2 Sets
1 Set
15-20 Reps
15-20 Reps
@7
@7.5
Day 4
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
8 Reps
@6
@6
@7
@8
2
Chest Fly (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
3
Seated Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
4
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@7
@7.5
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@7
@7.5
6
Rear Delt Fly (Machine)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@6
@7
7
Incline Curl (Dumbbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@6
@7
8
Tricep Extension (Cable)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@6
@7
Day 5
1
Leg Press
1 Set
2 Sets
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
2
Lunge (Barbell)
1 Set
2 Sets
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
3
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
4
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
5
Seated Calf Raise
3 Sets
10-12 Reps
@7
6
Standing Calf Raise
3 Sets
12-15 Reps
@7
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
1 Set
10 Reps
8 Reps
5 Reps
5 Reps
@6
@6.5
@8
@9
2
Seated Overhead Press (Barbell)
1 Set
1 Set
2 Sets
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6.5
@7.5
@8.5
4
Tricep Pushdown (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@7
@8
5
Lateral Raise (Machine)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@7
@8
6
Tricep Kickback
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@8
@8.5
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
5 Reps
5 Reps
@6
@6
@8
@9
@9.5
2
Lat Pulldown
1 Set
1 Set
2 Sets
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@8
@9
4
Face Pull
1 Set
2 Sets
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@7
@8
5
Hammer Curl
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@7.5
6
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
Day 3
1
Hack Squat
1 Set
1 Set
2 Sets
10 Reps
8 Reps
8 Reps
@6
@7
@8
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
3
Leg Press
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@8
4
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
5
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
6
Standing Calf Raise
2 Sets
1 Set
15-20 Reps
15-20 Reps
@7
@7.5
Day 4
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
8 Reps
@6
@6
@7
@8
2
Chest Fly (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
3
Seated Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
4
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@7
@7.5
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@7
@7.5
6
Rear Delt Fly (Machine)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@6
@7
7
Incline Curl (Dumbbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@6
@7
8
Tricep Extension (Cable)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@6
@7
Day 5
1
Leg Press
1 Set
2 Sets
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
2
Lunge (Barbell)
1 Set
2 Sets
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
3
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
4
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
5
Seated Calf Raise
3 Sets
10-12 Reps
@7
6
Standing Calf Raise
3 Sets
12-15 Reps
@7
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
1 Set
10 Reps
8 Reps
5 Reps
5 Reps
@6
@6.5
@8
@9
2
Seated Overhead Press (Barbell)
1 Set
1 Set
2 Sets
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6.5
@7.5
@8.5
4
Tricep Pushdown (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@7
@8
5
Lateral Raise (Machine)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@7
@8
6
Tricep Kickback
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@8
@8.5
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
5 Reps
5 Reps
@6
@6
@8
@9
@9.5
2
Lat Pulldown
1 Set
1 Set
2 Sets
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@8
@9
4
Face Pull
1 Set
2 Sets
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@7
@8
5
Hammer Curl
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@7.5
6
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
Day 3
1
Hack Squat
1 Set
1 Set
2 Sets
10 Reps
8 Reps
8 Reps
@6
@7
@8
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
3
Leg Press
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@8
4
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
5
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
6
Standing Calf Raise
2 Sets
1 Set
15-20 Reps
15-20 Reps
@7
@7.5
Day 4
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
8 Reps
@6
@6
@7
@8
2
Chest Fly (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
3
Seated Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
4
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@7
@7.5
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@7
@7.5
6
Rear Delt Fly (Machine)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@6
@7
7
Incline Curl (Dumbbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@6
@7
8
Tricep Extension (Cable)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@6
@7
Day 5
1
Leg Press
1 Set
2 Sets
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
2
Lunge (Barbell)
1 Set
2 Sets
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
3
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
4
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
5
Seated Calf Raise
3 Sets
10-12 Reps
@7
6
Standing Calf Raise
3 Sets
12-15 Reps
@7
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
1 Set
10 Reps
8 Reps
5 Reps
5 Reps
@6
@6.5
@8
@9
2
Seated Overhead Press (Barbell)
1 Set
1 Set
2 Sets
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6.5
@7.5
@8.5
4
Tricep Pushdown (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@7
@8
5
Lateral Raise (Machine)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@7
@8
6
Tricep Kickback
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@8
@8.5
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
5 Reps
5 Reps
@6
@6
@8
@9
@9.5
2
Lat Pulldown
1 Set
1 Set
2 Sets
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@8
@9
4
Face Pull
1 Set
2 Sets
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@7
@8
5
Hammer Curl
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@7.5
6
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
Day 3
1
Hack Squat
1 Set
1 Set
2 Sets
10 Reps
8 Reps
8 Reps
@6
@7
@8
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
3
Leg Press
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@8
4
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
5
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
6
Standing Calf Raise
2 Sets
1 Set
15-20 Reps
15-20 Reps
@7
@7.5
Day 4
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
8 Reps
@6
@6
@7
@8
2
Chest Fly (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
3
Seated Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
4
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@7
@7.5
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@7
@7.5
6
Rear Delt Fly (Machine)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@6
@7
7
Incline Curl (Dumbbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@6
@7
8
Tricep Extension (Cable)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@6
@7
Day 5
1
Leg Press
1 Set
2 Sets
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
2
Lunge (Barbell)
1 Set
2 Sets
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
3
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
4
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
5
Seated Calf Raise
3 Sets
10-12 Reps
@7
6
Standing Calf Raise
3 Sets
12-15 Reps
@7