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Project: Hercules
by Mikael Tamim Baraky
2 athletes joined
Program Description
Workout Plan: Muscle Mass and Definition This 4-day workout plan is designed to help you build muscle mass and achieve a well-defined physique. Combining high-intensity training with periodization and individualized adjustments, this program maximizes gains in the shortest time. Features: 1. **Balanced Training:** Focuses on specific muscle groups each day. 2. **Intensity & Volume:** Mixes heavy, moderate, and light sets. 3. **Progressive Overload:** Gradual weight increases for continuous challenge. 4. **Periodization:** Regularly varies exercises and intensity to prevent plateaus. 5. **Individualization:** Adjustable exercises and weights for all fitness levels. 6. **Efficient:** Quality-focused, ideal for busy schedules. Benefits: - **Muscle Growth:** Heavy compounds and targeted isolation exercises. - **Definition:** Higher reps and varied intensity for muscle toning. - **Strength:** Fundamental strength-building exercises. - **Recovery:** Balanced workout and rest days. Structure: 1. **Day 1:** Upper Body Push - Chest, shoulders, triceps. 2. **Day 2:** Lower Body - Quads, hamstrings, glutes, calves. 3. **Day 3:** Rest/Active Recovery. 4. **Day 4:** Upper Body Pull - Back, biceps. 5. **Day 5:** Lower Body. 6. **Day 6:** Rest/Active Recovery. 7. **Day 7:** Rest. Ideal for those seeking a structured, science-backed routine to build muscle and achieve definition.
Program Overview
Level
Intermediate, Advanced, Novice
Goal
Athletics, Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
May 27, 2024 10:26
Last Edited
Jun 12, 2024 06:41
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7
3
Chest Fly (Dumbbell)
2 Sets
12-15 Reps
@6
4
Seated Overhead Press (Dumbbell)
3 Sets
6-8 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7
6
Rear Delt Fly (Dumbbell)
2 Sets
15-20 Reps
@6
7
Skull Crusher
2 Sets
8-12 Reps
@7
8
Dip (Bodyweight)
2 Sets
AMRAP
@10
Day 2
1
Squat (Barbell)
3 Sets
6-8 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@8
3
Leg Extension
2 Sets
12-15 Reps
@6
4
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@10
5
Leg Curl
3 Sets
12-15 Reps
@6
6
Standing Calf Raise
3 Sets
12-15 Reps
@6
Day 3
1
Deadlift (Barbell)
3 Sets
6-8 Reps
@10
2
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@7
4
Face Pull
2 Sets
12-15 Reps
@7
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@8
6
Hammer Curl
3 Sets
12-15 Reps
@8
Day 4
1
Front Squat (Barbell)
3 Sets
6-8 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
12-15 Reps
@6
4
Stiff Leg Deadlift
3 Sets
6-8 Reps
@10
5
Leg Curl
3 Sets
12-15 Reps
@6
6
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@7
7
Calf Raise (Leg Press)
3 Sets
12-15 Reps
@7
Day 1
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7
3
Chest Fly (Dumbbell)
2 Sets
12-15 Reps
@6
4
Seated Overhead Press (Dumbbell)
3 Sets
6-8 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7
6
Rear Delt Fly (Dumbbell)
2 Sets
15-20 Reps
@6
7
Skull Crusher
2 Sets
8-12 Reps
@7
8
Dip (Bodyweight)
2 Sets
AMRAP
@10
Day 2
1
Squat (Barbell)
3 Sets
6-8 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@8
3
Leg Extension
2 Sets
12-15 Reps
@6
4
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@10
5
Leg Curl
3 Sets
12-15 Reps
@6
6
Standing Calf Raise
3 Sets
12-15 Reps
@6
Day 3
1
Deadlift (Barbell)
3 Sets
6-8 Reps
@10
2
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@7
4
Face Pull
2 Sets
12-15 Reps
@7
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@8
6
Hammer Curl
3 Sets
12-15 Reps
@8
Day 4
1
Front Squat (Barbell)
3 Sets
6-8 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
12-15 Reps
@6
4
Stiff Leg Deadlift
3 Sets
6-8 Reps
@10
5
Leg Curl
3 Sets
12-15 Reps
@6
6
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@7
7
Calf Raise (Leg Press)
3 Sets
12-15 Reps
@7
Day 1
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7
3
Chest Fly (Dumbbell)
2 Sets
12-15 Reps
@6
4
Seated Overhead Press (Dumbbell)
3 Sets
6-8 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7
6
Rear Delt Fly (Dumbbell)
2 Sets
15-20 Reps
@6
7
Skull Crusher
2 Sets
8-12 Reps
@7
8
Dip (Bodyweight)
2 Sets
AMRAP
@10
Day 2
1
Squat (Barbell)
3 Sets
6-8 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@8
3
Leg Extension
2 Sets
12-15 Reps
@6
4
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@10
5
Leg Curl
3 Sets
12-15 Reps
@6
6
Standing Calf Raise
3 Sets
12-15 Reps
@6
Day 3
1
Deadlift (Barbell)
3 Sets
6-8 Reps
@10
2
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@7
4
Face Pull
2 Sets
12-15 Reps
@7
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@8
6
Hammer Curl
3 Sets
12-15 Reps
@8
Day 4
1
Front Squat (Barbell)
3 Sets
6-8 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
12-15 Reps
@6
4
Stiff Leg Deadlift
3 Sets
6-8 Reps
@10
5
Leg Curl
3 Sets
12-15 Reps
@6
6
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@7
7
Calf Raise (Leg Press)
3 Sets
12-15 Reps
@7
Day 1
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7
3
Chest Fly (Dumbbell)
2 Sets
12-15 Reps
@6
4
Seated Overhead Press (Dumbbell)
3 Sets
6-8 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7
6
Rear Delt Fly (Dumbbell)
2 Sets
15-20 Reps
@6
7
Skull Crusher
2 Sets
8-12 Reps
@7
8
Dip (Bodyweight)
2 Sets
AMRAP
@10
Day 2
1
Squat (Barbell)
3 Sets
6-8 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@8
3
Leg Extension
2 Sets
12-15 Reps
@6
4
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@10
5
Leg Curl
3 Sets
12-15 Reps
@6
6
Standing Calf Raise
3 Sets
12-15 Reps
@6
Day 3
1
Deadlift (Barbell)
3 Sets
6-8 Reps
@10
2
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@7
4
Face Pull
2 Sets
12-15 Reps
@7
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@8
6
Hammer Curl
3 Sets
12-15 Reps
@8
Day 4
1
Front Squat (Barbell)
3 Sets
6-8 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
12-15 Reps
@6
4
Stiff Leg Deadlift
3 Sets
6-8 Reps
@10
5
Leg Curl
3 Sets
12-15 Reps
@6
6
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@7
7
Calf Raise (Leg Press)
3 Sets
12-15 Reps
@7
Day 1
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7
3
Chest Fly (Dumbbell)
2 Sets
12-15 Reps
@6
4
Seated Overhead Press (Dumbbell)
3 Sets
6-8 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7
6
Rear Delt Fly (Dumbbell)
2 Sets
15-20 Reps
@6
7
Skull Crusher
2 Sets
8-12 Reps
@7
8
Dip (Bodyweight)
2 Sets
AMRAP
@10
Day 2
1
Squat (Barbell)
3 Sets
6-8 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@8
3
Leg Extension
2 Sets
12-15 Reps
@6
4
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@10
5
Leg Curl
3 Sets
12-15 Reps
@6
6
Standing Calf Raise
3 Sets
12-15 Reps
@6
Day 3
1
Deadlift (Barbell)
3 Sets
6-8 Reps
@10
2
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@7
4
Face Pull
2 Sets
12-15 Reps
@7
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@8
6
Hammer Curl
3 Sets
12-15 Reps
@8
Day 4
1
Front Squat (Barbell)
3 Sets
6-8 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
12-15 Reps
@6
4
Stiff Leg Deadlift
3 Sets
6-8 Reps
@10
5
Leg Curl
3 Sets
12-15 Reps
@6
6
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@7
7
Calf Raise (Leg Press)
3 Sets
12-15 Reps
@7
Day 1
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7
3
Chest Fly (Dumbbell)
2 Sets
12-15 Reps
@6
4
Seated Overhead Press (Dumbbell)
3 Sets
6-8 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7
6
Rear Delt Fly (Dumbbell)
2 Sets
15-20 Reps
@6
7
Skull Crusher
2 Sets
8-12 Reps
@7
8
Dip (Bodyweight)
2 Sets
AMRAP
@10
Day 2
1
Squat (Barbell)
3 Sets
6-8 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@8
3
Leg Extension
2 Sets
12-15 Reps
@6
4
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@10
5
Leg Curl
3 Sets
12-15 Reps
@6
6
Standing Calf Raise
3 Sets
12-15 Reps
@6
Day 3
1
Deadlift (Barbell)
3 Sets
6-8 Reps
@10
2
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@7
4
Face Pull
2 Sets
12-15 Reps
@7
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@8
6
Hammer Curl
3 Sets
12-15 Reps
@8
Day 4
1
Front Squat (Barbell)
3 Sets
6-8 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
12-15 Reps
@6
4
Stiff Leg Deadlift
3 Sets
6-8 Reps
@10
5
Leg Curl
3 Sets
12-15 Reps
@6
6
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@7
7
Calf Raise (Leg Press)
3 Sets
12-15 Reps
@7
Day 1
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7
3
Chest Fly (Dumbbell)
2 Sets
12-15 Reps
@6
4
Seated Overhead Press (Dumbbell)
3 Sets
6-8 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7
6
Rear Delt Fly (Dumbbell)
2 Sets
15-20 Reps
@6
7
Skull Crusher
2 Sets
8-12 Reps
@7
8
Dip (Bodyweight)
2 Sets
AMRAP
@10
Day 2
1
Squat (Barbell)
3 Sets
6-8 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@8
3
Leg Extension
2 Sets
12-15 Reps
@6
4
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@10
5
Leg Curl
3 Sets
12-15 Reps
@6
6
Standing Calf Raise
3 Sets
12-15 Reps
@6
Day 3
1
Deadlift (Barbell)
3 Sets
6-8 Reps
@10
2
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@7
4
Face Pull
2 Sets
12-15 Reps
@7
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@8
6
Hammer Curl
3 Sets
12-15 Reps
@8
Day 4
1
Front Squat (Barbell)
3 Sets
6-8 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
12-15 Reps
@6
4
Stiff Leg Deadlift
3 Sets
6-8 Reps
@10
5
Leg Curl
3 Sets
12-15 Reps
@6
6
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@7
7
Calf Raise (Leg Press)
3 Sets
12-15 Reps
@7
Day 1
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7
3
Chest Fly (Dumbbell)
2 Sets
12-15 Reps
@6
4
Seated Overhead Press (Dumbbell)
3 Sets
6-8 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7
6
Rear Delt Fly (Dumbbell)
2 Sets
15-20 Reps
@6
7
Skull Crusher
2 Sets
8-12 Reps
@7
8
Dip (Bodyweight)
2 Sets
AMRAP
@10
Day 2
1
Squat (Barbell)
3 Sets
6-8 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@8
3
Leg Extension
2 Sets
12-15 Reps
@6
4
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@10
5
Leg Curl
3 Sets
12-15 Reps
@6
6
Standing Calf Raise
3 Sets
12-15 Reps
@6
Day 3
1
Deadlift (Barbell)
3 Sets
6-8 Reps
@10
2
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@7
4
Face Pull
2 Sets
12-15 Reps
@7
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@8
6
Hammer Curl
3 Sets
12-15 Reps
@8
Day 4
1
Front Squat (Barbell)
3 Sets
6-8 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
12-15 Reps
@6
4
Stiff Leg Deadlift
3 Sets
6-8 Reps
@10
5
Leg Curl
3 Sets
12-15 Reps
@6
6
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@7
7
Calf Raise (Leg Press)
3 Sets
12-15 Reps
@7
Day 1
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7
3
Chest Fly (Dumbbell)
2 Sets
12-15 Reps
@6
4
Seated Overhead Press (Dumbbell)
3 Sets
6-8 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7
6
Rear Delt Fly (Dumbbell)
2 Sets
15-20 Reps
@6
7
Skull Crusher
2 Sets
8-12 Reps
@7
8
Dip (Bodyweight)
2 Sets
AMRAP
@10
Day 2
1
Squat (Barbell)
3 Sets
6-8 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@8
3
Leg Extension
2 Sets
12-15 Reps
@6
4
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@10
5
Leg Curl
3 Sets
12-15 Reps
@6
6
Standing Calf Raise
3 Sets
12-15 Reps
@6
Day 3
1
Deadlift (Barbell)
3 Sets
6-8 Reps
@10
2
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@7
4
Face Pull
2 Sets
12-15 Reps
@7
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@8
6
Hammer Curl
3 Sets
12-15 Reps
@8
Day 4
1
Front Squat (Barbell)
3 Sets
6-8 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
12-15 Reps
@6
4
Stiff Leg Deadlift
3 Sets
6-8 Reps
@10
5
Leg Curl
3 Sets
12-15 Reps
@6
6
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@7
7
Calf Raise (Leg Press)
3 Sets
12-15 Reps
@7
Day 1
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7
3
Chest Fly (Dumbbell)
2 Sets
12-15 Reps
@6
4
Seated Overhead Press (Dumbbell)
3 Sets
6-8 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7
6
Rear Delt Fly (Dumbbell)
2 Sets
15-20 Reps
@6
7
Skull Crusher
2 Sets
8-12 Reps
@7
8
Dip (Bodyweight)
2 Sets
AMRAP
@10
Day 2
1
Squat (Barbell)
3 Sets
6-8 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@8
3
Leg Extension
2 Sets
12-15 Reps
@6
4
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@10
5
Leg Curl
3 Sets
12-15 Reps
@6
6
Standing Calf Raise
3 Sets
12-15 Reps
@6
Day 3
1
Deadlift (Barbell)
3 Sets
6-8 Reps
@10
2
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@7
4
Face Pull
2 Sets
12-15 Reps
@7
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@8
6
Hammer Curl
3 Sets
12-15 Reps
@8
Day 4
1
Front Squat (Barbell)
3 Sets
6-8 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
12-15 Reps
@6
4
Stiff Leg Deadlift
3 Sets
6-8 Reps
@10
5
Leg Curl
3 Sets
12-15 Reps
@6
6
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@7
7
Calf Raise (Leg Press)
3 Sets
12-15 Reps
@7
Day 1
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7
3
Chest Fly (Dumbbell)
2 Sets
12-15 Reps
@6
4
Seated Overhead Press (Dumbbell)
3 Sets
6-8 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7
6
Rear Delt Fly (Dumbbell)
2 Sets
15-20 Reps
@6
7
Skull Crusher
2 Sets
8-12 Reps
@7
8
Dip (Bodyweight)
2 Sets
AMRAP
@10
Day 2
1
Squat (Barbell)
3 Sets
6-8 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@8
3
Leg Extension
2 Sets
12-15 Reps
@6
4
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@10
5
Leg Curl
3 Sets
12-15 Reps
@6
6
Standing Calf Raise
3 Sets
12-15 Reps
@6
Day 3
1
Deadlift (Barbell)
3 Sets
6-8 Reps
@10
2
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@7
4
Face Pull
2 Sets
12-15 Reps
@7
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@8
6
Hammer Curl
3 Sets
12-15 Reps
@8
Day 4
1
Front Squat (Barbell)
3 Sets
6-8 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
12-15 Reps
@6
4
Stiff Leg Deadlift
3 Sets
6-8 Reps
@10
5
Leg Curl
3 Sets
12-15 Reps
@6
6
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@7
7
Calf Raise (Leg Press)
3 Sets
12-15 Reps
@7
Day 1
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7
3
Chest Fly (Dumbbell)
2 Sets
12-15 Reps
@6
4
Seated Overhead Press (Dumbbell)
3 Sets
6-8 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7
6
Rear Delt Fly (Dumbbell)
2 Sets
15-20 Reps
@6
7
Skull Crusher
2 Sets
8-12 Reps
@7
8
Dip (Bodyweight)
2 Sets
AMRAP
@10
Day 2
1
Squat (Barbell)
3 Sets
6-8 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@8
3
Leg Extension
2 Sets
12-15 Reps
@6
4
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@10
5
Leg Curl
3 Sets
12-15 Reps
@6
6
Standing Calf Raise
3 Sets
12-15 Reps
@6
Day 3
1
Deadlift (Barbell)
3 Sets
6-8 Reps
@10
2
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@7
4
Face Pull
2 Sets
12-15 Reps
@7
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@8
6
Hammer Curl
3 Sets
12-15 Reps
@8
Day 4
1
Front Squat (Barbell)
3 Sets
6-8 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
12-15 Reps
@6
4
Stiff Leg Deadlift
3 Sets
6-8 Reps
@10
5
Leg Curl
3 Sets
12-15 Reps
@6
6
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@7
7
Calf Raise (Leg Press)
3 Sets
12-15 Reps
@7