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Pull Ups & Bench Press Master
by Στέλιος Α.
23 athletes joined
Program Description
Program focused on bench press and pull ups. Great for upper body strength and size ,while maintaining legs in good shape. Also good for conditioning and weights loss.
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Powerbuilding, Athletics
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Feb 15, 2024 06:13
Last Edited
Jun 11, 2024 02:23
down_app
Week 1
1 / 12 Weeks
Day 2
1
Leg Extension
2 Sets
8-12 Reps
@9
2
Lying Leg Curl
3 Sets
8-12 Reps
@9
3
Hack Squat
4 Sets
6-10 Reps
@9
4
Leg Press (45 Degrees)
5 Sets
6-10 Reps
@8.5
5
Hip Abductor (Machine)
4 Sets
8-12 Reps
@8
6
Seated Calf Raise
5 Sets
10-15 Reps
@8.5
Day 3
1
Seated Military Press (Barbell)
3 Sets
4-6 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8.5
3
Bench Press (Close Grip)
3 Sets
6-10 Reps
@9
4
Chin-Up (Weighted)
3 Sets
5-10 Reps
@9
5
Hammer Curl
3 Sets
6-12 Reps
@8
6
Skull Crusher
3 Sets
6-12 Reps
@8
Day 4
1
Run
1 Set
30-60 mins
@8.5
Day 6
1
Run
1 Set
25-45 mins
@8
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
3
Box Squat (Barbell)
3 Sets
6-10 Reps
@8
Day 5
1
Bench Press (Barbell)
3 Sets
2-6 Reps
@9
2
Deadlift (Barbell)
2 Sets
15-25 Reps
@9
3
Chest Fly (Machine)
3 Sets
10-15 Reps
@9
4
Pull-Up (Weighted)
4 Sets
5-10 Reps
@10
5
Chest Press (Machine)
3 Sets
8-12 Reps
@9
6
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@8
7
Standing Calf Raise
4 Sets
10-15 Reps
@9
Day 1
2A
Bent Over Row (Barbell)
3 Sets
4-8 Reps
@9
2B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3A
Spoto Press
3 Sets
5-12 Reps
@9
3B
Dip (Bodyweight)
3 Sets
AMRAP
@10
4
Rack Pull (Barbell)
1 Set
1 Set
1 Set
1 Set
20-25 Reps
15-20 Reps
12-15 Reps
10-12 Reps
@9
@9
@9
@9
5
Bench Press (Paused)
4 Sets
8-10 Reps
@8
6
Wide Grip Pull-Up
3 Sets
AMRAP
@10
7
Ring Push Up
3 Sets
AMRAP
@10
Day 2
1
Leg Extension
2 Sets
8-12 Reps
@9
2
Lying Leg Curl
3 Sets
8-12 Reps
@9
3
Hack Squat
4 Sets
6-10 Reps
@9
4
Leg Press (45 Degrees)
5 Sets
6-10 Reps
@8.5
5
Hip Abductor (Machine)
4 Sets
8-12 Reps
@8
6
Seated Calf Raise
5 Sets
10-15 Reps
@8.5
Day 3
1
Seated Military Press (Barbell)
3 Sets
4-6 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8.5
3
Bench Press (Close Grip)
3 Sets
6-10 Reps
@9
4
Chin-Up (Weighted)
3 Sets
5-10 Reps
@9
5
Hammer Curl
3 Sets
6-12 Reps
@8
6
Skull Crusher
3 Sets
6-12 Reps
@8
Day 4
1
Run
1 Set
30-60 mins
@8.5
Day 6
1
Run
1 Set
25-45 mins
@8
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
3
Box Squat (Barbell)
3 Sets
6-10 Reps
@8
Day 1
2A
Bent Over Row (Barbell)
3 Sets
4-8 Reps
@9
2B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3A
Spoto Press
3 Sets
5-12 Reps
@9
3B
Dip (Bodyweight)
3 Sets
AMRAP
@10
4
Rack Pull (Barbell)
1 Set
1 Set
1 Set
1 Set
20-25 Reps
15-20 Reps
12-15 Reps
10-12 Reps
@9
@9
@9
@9
5
Bench Press (Paused)
4 Sets
8-10 Reps
@8
6
Wide Grip Pull-Up
3 Sets
AMRAP
@10
7
Ring Push Up
3 Sets
AMRAP
@10
Day 5
1
Bench Press (Barbell)
3 Sets
2-6 Reps
@9
2
Deadlift (Barbell)
2 Sets
10-15 Reps
@9.5
3
Chest Fly (Machine)
3 Sets
10-15 Reps
@9
4
Pull-Up (Weighted)
4 Sets
5-10 Reps
@10
5
Chest Press (Machine)
3 Sets
8-12 Reps
@9
6
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@8
7
Standing Calf Raise
4 Sets
10-15 Reps
@9
Day 2
1
Leg Extension
2 Sets
8-12 Reps
@9
2
Lying Leg Curl
3 Sets
8-12 Reps
@9
3
Hack Squat
4 Sets
6-10 Reps
@9
4
Leg Press (45 Degrees)
5 Sets
6-10 Reps
@8.5
5
Hip Abductor (Machine)
4 Sets
8-12 Reps
@8
6
Seated Calf Raise
5 Sets
10-15 Reps
@8.5
Day 3
1
Seated Military Press (Barbell)
3 Sets
4-6 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8.5
3
Bench Press (Close Grip)
3 Sets
6-10 Reps
@9
4
Chin-Up (Weighted)
3 Sets
5-10 Reps
@9
5
Hammer Curl
3 Sets
6-12 Reps
@8
6
Skull Crusher
3 Sets
6-12 Reps
@8
Day 4
1
Run
1 Set
30-60 mins
@8.5
Day 6
1
Run
1 Set
25-45 mins
@8
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
3
Box Squat (Barbell)
3 Sets
6-10 Reps
@8
Day 1
2A
Bent Over Row (Barbell)
3 Sets
4-8 Reps
@9
2B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3A
Spoto Press
3 Sets
5-12 Reps
@9
3B
Dip (Bodyweight)
3 Sets
AMRAP
@10
4
Rack Pull (Barbell)
1 Set
1 Set
1 Set
1 Set
20-25 Reps
15-20 Reps
12-15 Reps
10-12 Reps
@9
@9
@9
@9
5
Bench Press (Paused)
4 Sets
8-10 Reps
@8
6
Wide Grip Pull-Up
3 Sets
AMRAP
@10
7
Ring Push Up
3 Sets
AMRAP
@10
Day 5
1
Bench Press (Barbell)
3 Sets
2-6 Reps
@9
2
Deadlift (Barbell)
2 Sets
8-10 Reps
@9.5
3
Chest Fly (Machine)
3 Sets
10-15 Reps
@9
4
Pull-Up (Weighted)
4 Sets
5-10 Reps
@10
5
Chest Press (Machine)
3 Sets
8-12 Reps
@9
6
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@8
7
Standing Calf Raise
4 Sets
10-15 Reps
@9
Day 2
1
Leg Extension
2 Sets
8-12 Reps
@9
2
Lying Leg Curl
3 Sets
8-12 Reps
@9
3
Hack Squat
4 Sets
6-10 Reps
@9
4
Leg Press (45 Degrees)
5 Sets
6-10 Reps
@8.5
5
Hip Abductor (Machine)
4 Sets
8-12 Reps
@8
6
Seated Calf Raise
5 Sets
10-15 Reps
@8.5
Day 3
1
Seated Military Press (Barbell)
3 Sets
4-6 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8.5
3
Bench Press (Close Grip)
3 Sets
6-10 Reps
@9
4
Chin-Up (Weighted)
3 Sets
5-10 Reps
@9
5
Hammer Curl
3 Sets
6-12 Reps
@8
6
Skull Crusher
3 Sets
6-12 Reps
@8
Day 4
1
Run
1 Set
30-60 mins
@8.5
Day 6
1
Run
1 Set
25-45 mins
@8
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
3
Box Squat (Barbell)
3 Sets
6-10 Reps
@8
Day 1
2A
Bent Over Row (Barbell)
3 Sets
4-8 Reps
@9
2B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3A
Spoto Press
3 Sets
5-12 Reps
@9
3B
Dip (Bodyweight)
3 Sets
AMRAP
@10
4
Rack Pull (Barbell)
1 Set
1 Set
1 Set
1 Set
20-25 Reps
15-20 Reps
12-15 Reps
10-12 Reps
@9
@9
@9
@9
5
Bench Press (Paused)
4 Sets
8-10 Reps
@8
6
Wide Grip Pull-Up
3 Sets
AMRAP
@10
7
Ring Push Up
3 Sets
AMRAP
@10
Day 5
1
Bench Press (Barbell)
3 Sets
2-6 Reps
@9
2
Deadlift (Barbell)
2 Sets
5-8 Reps
@9.5
3
Chest Fly (Machine)
3 Sets
10-15 Reps
@9
4
Pull-Up (Weighted)
4 Sets
5-10 Reps
@10
5
Chest Press (Machine)
3 Sets
8-12 Reps
@9
6
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@8
7
Standing Calf Raise
4 Sets
10-15 Reps
@9
Day 2
1
Leg Extension
2 Sets
8-12 Reps
@9
2
Lying Leg Curl
3 Sets
8-12 Reps
@9
3
Hack Squat
4 Sets
6-10 Reps
@9
4
Leg Press (45 Degrees)
5 Sets
6-10 Reps
@8.5
5
Hip Abductor (Machine)
4 Sets
8-12 Reps
@8
6
Seated Calf Raise
5 Sets
10-15 Reps
@8.5
Day 3
1
Seated Military Press (Barbell)
3 Sets
4-6 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8.5
3
Bench Press (Close Grip)
3 Sets
6-10 Reps
@9
4
Chin-Up (Weighted)
3 Sets
5-10 Reps
@9
5
Hammer Curl
3 Sets
6-12 Reps
@8
6
Skull Crusher
3 Sets
6-12 Reps
@8
Day 4
1
Run
1 Set
30-60 mins
@8.5
Day 6
1
Run
1 Set
25-45 mins
@8
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
3
Box Squat (Barbell)
3 Sets
6-10 Reps
@8
Day 1
2A
Bent Over Row (Barbell)
3 Sets
4-8 Reps
@9
2B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3A
Spoto Press
3 Sets
5-12 Reps
@9
3B
Dip (Bodyweight)
3 Sets
AMRAP
@10
4
Rack Pull (Barbell)
3 Sets
1 Set
15-20 Reps
8-12 Reps
@9
@9
5
Bench Press (Paused)
4 Sets
8-10 Reps
@8
6
Wide Grip Pull-Up
3 Sets
AMRAP
@10
7
Ring Push Up
3 Sets
AMRAP
@10
Day 5
1
Bench Press (Barbell)
3 Sets
2-6 Reps
@9
2
Deadlift (Barbell)
2 Sets
15-20 Reps
@9.5
3
Chest Fly (Machine)
3 Sets
10-15 Reps
@9
4
Pull-Up (Weighted)
4 Sets
5-10 Reps
@10
5
Chest Press (Machine)
3 Sets
8-12 Reps
@9
6
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@8
7
Standing Calf Raise
4 Sets
10-15 Reps
@9
Day 2
1
Leg Extension
2 Sets
8-12 Reps
@9
2
Lying Leg Curl
3 Sets
8-12 Reps
@9
3
Hack Squat
4 Sets
6-10 Reps
@9
4
Leg Press (45 Degrees)
5 Sets
6-10 Reps
@8.5
5
Hip Abductor (Machine)
4 Sets
8-12 Reps
@8
6
Seated Calf Raise
5 Sets
10-15 Reps
@8.5
Day 3
1
Seated Military Press (Barbell)
3 Sets
4-6 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8.5
3
Bench Press (Close Grip)
3 Sets
6-10 Reps
@9
4
Chin-Up (Weighted)
3 Sets
5-10 Reps
@9
5
Hammer Curl
3 Sets
6-12 Reps
@8
6
Skull Crusher
3 Sets
6-12 Reps
@8
Day 4
1
Run
1 Set
30-60 mins
@8.5
Day 6
1
Run
1 Set
25-45 mins
@8
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
3
Box Squat (Barbell)
3 Sets
6-10 Reps
@8
Day 1
2A
Bent Over Row (Barbell)
3 Sets
4-8 Reps
@9
2B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3A
Spoto Press
3 Sets
5-12 Reps
@9
3B
Dip (Bodyweight)
3 Sets
AMRAP
@10
4
Rack Pull (Barbell)
2 Sets
2 Sets
15-20 Reps
8-12 Reps
@9
@9
5
Bench Press (Paused)
4 Sets
8-10 Reps
@8
6
Wide Grip Pull-Up
3 Sets
AMRAP
@10
7
Ring Push Up
3 Sets
AMRAP
@10
Day 5
1
Bench Press (Barbell)
3 Sets
2-6 Reps
@9
2
Deadlift (Barbell)
1 Set
1 Set
15-20 Reps
12-15 Reps
@9.5
@9.5
3
Chest Fly (Machine)
3 Sets
10-15 Reps
@9
4
Pull-Up (Weighted)
4 Sets
5-10 Reps
@10
5
Chest Press (Machine)
3 Sets
8-12 Reps
@9
6
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@8
7
Standing Calf Raise
4 Sets
10-15 Reps
@9
Day 2
1
Leg Extension
2 Sets
8-12 Reps
@9
2
Lying Leg Curl
3 Sets
8-12 Reps
@9
3
Hack Squat
4 Sets
6-10 Reps
@9
4
Leg Press (45 Degrees)
5 Sets
6-10 Reps
@8.5
5
Hip Abductor (Machine)
4 Sets
8-12 Reps
@8
6
Seated Calf Raise
5 Sets
10-15 Reps
@8.5
Day 3
1
Seated Military Press (Barbell)
3 Sets
4-6 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8.5
3
Bench Press (Close Grip)
3 Sets
6-10 Reps
@9
4
Chin-Up (Weighted)
3 Sets
5-10 Reps
@9
5
Hammer Curl
3 Sets
6-12 Reps
@8
6
Skull Crusher
3 Sets
6-12 Reps
@8
Day 4
1
Run
1 Set
30-60 mins
@8.5
Day 6
1
Run
1 Set
25-45 mins
@8
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
3
Box Squat (Barbell)
3 Sets
6-10 Reps
@8
Day 1
2A
Bent Over Row (Barbell)
3 Sets
4-8 Reps
@9
2B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3A
Spoto Press
3 Sets
5-12 Reps
@9
3B
Dip (Bodyweight)
3 Sets
AMRAP
@10
4
Rack Pull (Barbell)
1 Set
3 Sets
15-20 Reps
8-12 Reps
@9
@9
5
Bench Press (Paused)
4 Sets
8-10 Reps
@8
6
Wide Grip Pull-Up
3 Sets
AMRAP
@10
7
Ring Push Up
3 Sets
AMRAP
@10
Day 5
1
Bench Press (Barbell)
3 Sets
2-6 Reps
@9
2
Deadlift (Barbell)
1 Set
1 Set
15-20 Reps
8-12 Reps
@9.5
@9.5
3
Chest Fly (Machine)
3 Sets
10-15 Reps
@9
4
Pull-Up (Weighted)
4 Sets
5-10 Reps
@10
5
Chest Press (Machine)
3 Sets
8-12 Reps
@9
6
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@8
7
Standing Calf Raise
4 Sets
10-15 Reps
@9
Day 2
1
Leg Extension
2 Sets
8-12 Reps
@9
2
Lying Leg Curl
3 Sets
8-12 Reps
@9
3
Hack Squat
4 Sets
6-10 Reps
@9
4
Leg Press (45 Degrees)
5 Sets
6-10 Reps
@8.5
5
Hip Abductor (Machine)
4 Sets
8-12 Reps
@8
6
Seated Calf Raise
5 Sets
10-15 Reps
@8.5
Day 3
1
Seated Military Press (Barbell)
3 Sets
4-6 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8.5
3
Bench Press (Close Grip)
3 Sets
6-10 Reps
@9
4
Chin-Up (Weighted)
3 Sets
5-10 Reps
@9
5
Hammer Curl
3 Sets
6-12 Reps
@8
6
Skull Crusher
3 Sets
6-12 Reps
@8
Day 4
1
Run
1 Set
30-60 mins
@8.5
Day 6
1
Run
1 Set
25-45 mins
@8
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
3
Box Squat (Barbell)
3 Sets
6-10 Reps
@8
Day 1
2A
Bent Over Row (Barbell)
3 Sets
4-8 Reps
@9
2B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3A
Spoto Press
3 Sets
5-12 Reps
@9
3B
Dip (Bodyweight)
3 Sets
AMRAP
@10
4
Rack Pull (Barbell)
4 Sets
8-12 Reps
@9
5
Bench Press (Paused)
4 Sets
8-10 Reps
@8
6
Wide Grip Pull-Up
3 Sets
AMRAP
@10
7
Ring Push Up
3 Sets
AMRAP
@10
Day 5
1
Bench Press (Barbell)
3 Sets
2-6 Reps
@9
2
Deadlift (Barbell)
1 Set
1 Set
15-20 Reps
5-8 Reps
@9.5
@9.5
3
Chest Fly (Machine)
3 Sets
10-15 Reps
@9
4
Pull-Up (Weighted)
4 Sets
5-10 Reps
@10
5
Chest Press (Machine)
3 Sets
8-12 Reps
@9
6
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@8
7
Standing Calf Raise
4 Sets
10-15 Reps
@9
Day 2
1
Leg Extension
2 Sets
8-12 Reps
@9
2
Lying Leg Curl
3 Sets
8-12 Reps
@9
3
Hack Squat
4 Sets
6-10 Reps
@9
4
Leg Press (45 Degrees)
5 Sets
6-10 Reps
@8.5
5
Hip Abductor (Machine)
4 Sets
8-12 Reps
@8
6
Seated Calf Raise
5 Sets
10-15 Reps
@8.5
Day 3
1
Seated Military Press (Barbell)
3 Sets
4-6 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8.5
3
Bench Press (Close Grip)
3 Sets
6-10 Reps
@9
4
Chin-Up (Weighted)
3 Sets
5-10 Reps
@9
5
Hammer Curl
3 Sets
6-12 Reps
@8
6
Skull Crusher
3 Sets
6-12 Reps
@8
Day 4
1
Run
1 Set
30-60 mins
@8.5
Day 6
1
Run
1 Set
25-45 mins
@8
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
3
Box Squat (Barbell)
3 Sets
6-10 Reps
@8
Day 1
2A
Bent Over Row (Barbell)
3 Sets
4-8 Reps
@9
2B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3A
Spoto Press
3 Sets
5-12 Reps
@9
3B
Dip (Bodyweight)
3 Sets
AMRAP
@10
4
Rack Pull (Barbell)
3 Sets
1 Set
8-12 Reps
5-8 Reps
@9
@9
5
Bench Press (Paused)
4 Sets
8-10 Reps
@8
6
Wide Grip Pull-Up
3 Sets
AMRAP
@10
7
Ring Push Up
3 Sets
AMRAP
@10
Day 5
1
Bench Press (Barbell)
3 Sets
2-6 Reps
@9
2
Deadlift (Barbell)
1 Set
1 Set
12-15 Reps
5-8 Reps
@9.5
@9.5
3
Chest Fly (Machine)
3 Sets
10-15 Reps
@9
4
Pull-Up (Weighted)
4 Sets
5-10 Reps
@10
5
Chest Press (Machine)
3 Sets
8-12 Reps
@9
6
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@8
7
Standing Calf Raise
4 Sets
10-15 Reps
@9
Day 2
1
Leg Extension
2 Sets
8-12 Reps
@9
2
Lying Leg Curl
3 Sets
8-12 Reps
@9
3
Hack Squat
4 Sets
6-10 Reps
@9
4
Leg Press (45 Degrees)
5 Sets
6-10 Reps
@8.5
5
Hip Abductor (Machine)
4 Sets
8-12 Reps
@8
6
Seated Calf Raise
5 Sets
10-15 Reps
@8.5
Day 3
1
Seated Military Press (Barbell)
3 Sets
4-6 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8.5
3
Bench Press (Close Grip)
3 Sets
6-10 Reps
@9
4
Chin-Up (Weighted)
3 Sets
5-10 Reps
@9
5
Hammer Curl
3 Sets
6-12 Reps
@8
6
Skull Crusher
3 Sets
6-12 Reps
@8
Day 4
1
Run
1 Set
30-60 mins
@8.5
Day 6
1
Run
1 Set
25-45 mins
@8
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
3
Box Squat (Barbell)
3 Sets
6-10 Reps
@8
Day 5
1
Bench Press (Barbell)
3 Sets
2-6 Reps
@9
2
Deadlift (Barbell)
1 Set
1 Set
8-12 Reps
5-8 Reps
@9.5
@9.5
3
Chest Fly (Machine)
3 Sets
10-15 Reps
@9
4
Pull-Up (Weighted)
4 Sets
5-10 Reps
@10
5
Chest Press (Machine)
3 Sets
8-12 Reps
@9
6
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@8
7
Standing Calf Raise
4 Sets
10-15 Reps
@9
Day 1
2A
Bent Over Row (Barbell)
3 Sets
4-8 Reps
@9
2B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3A
Spoto Press
3 Sets
5-12 Reps
@9
3B
Dip (Bodyweight)
3 Sets
AMRAP
@10
4
Rack Pull (Barbell)
2 Sets
2 Sets
8-12 Reps
5-8 Reps
@9
@9
5
Bench Press (Paused)
4 Sets
8-10 Reps
@8
6
Wide Grip Pull-Up
3 Sets
AMRAP
@10
7
Ring Push Up
3 Sets
AMRAP
@10
Day 2
1
Leg Extension
2 Sets
8-12 Reps
@9
2
Lying Leg Curl
3 Sets
8-12 Reps
@9
3
Hack Squat
4 Sets
6-10 Reps
@9
4
Leg Press (45 Degrees)
5 Sets
6-10 Reps
@8.5
5
Hip Abductor (Machine)
4 Sets
8-12 Reps
@8
6
Seated Calf Raise
5 Sets
10-15 Reps
@8.5
Day 3
1
Seated Military Press (Barbell)
3 Sets
4-6 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8.5
3
Bench Press (Close Grip)
3 Sets
6-10 Reps
@9
4
Chin-Up (Weighted)
3 Sets
5-10 Reps
@9
5
Hammer Curl
3 Sets
6-12 Reps
@8
6
Skull Crusher
3 Sets
6-12 Reps
@8
Day 4
1
Run
1 Set
30-60 mins
@8.5
Day 6
1
Run
1 Set
25-45 mins
@8
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
3
Box Squat (Barbell)
3 Sets
6-10 Reps
@8
Day 5
1
Bench Press (Barbell)
3 Sets
2-6 Reps
@9
2
Deadlift (Barbell)
2 Sets
5-8 Reps
@9.5
3
Chest Fly (Machine)
3 Sets
10-15 Reps
@9
4
Pull-Up (Weighted)
4 Sets
5-10 Reps
@10
5
Chest Press (Machine)
3 Sets
8-12 Reps
@9
6
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@8
7
Standing Calf Raise
4 Sets
10-15 Reps
@9
Day 1
2A
Bent Over Row (Barbell)
3 Sets
4-8 Reps
@9
2B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3A
Spoto Press
3 Sets
5-12 Reps
@9
3B
Dip (Bodyweight)
3 Sets
AMRAP
@10
4
Rack Pull (Barbell)
1 Set
3 Sets
8-12 Reps
5-8 Reps
@9
@9
5
Bench Press (Paused)
4 Sets
8-10 Reps
@8
6
Wide Grip Pull-Up
3 Sets
AMRAP
@10
7
Ring Push Up
3 Sets
AMRAP
@10
Day 2
1
Leg Extension
2 Sets
8-12 Reps
@9
2
Lying Leg Curl
3 Sets
8-12 Reps
@9
3
Hack Squat
4 Sets
6-10 Reps
@9
4
Leg Press (45 Degrees)
5 Sets
6-10 Reps
@8.5
5
Hip Abductor (Machine)
4 Sets
8-12 Reps
@8
6
Seated Calf Raise
5 Sets
10-15 Reps
@8.5
Day 3
1
Seated Military Press (Barbell)
3 Sets
4-6 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8.5
3
Bench Press (Close Grip)
3 Sets
6-10 Reps
@9
4
Chin-Up (Weighted)
3 Sets
5-10 Reps
@9
5
Hammer Curl
3 Sets
6-12 Reps
@8
6
Skull Crusher
3 Sets
6-12 Reps
@8
Day 4
1
Run
1 Set
30-60 mins
@8.5
Day 6
1
Run
1 Set
25-45 mins
@8
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
3
Box Squat (Barbell)
3 Sets
6-10 Reps
@8
Day 1
2A
Bent Over Row (Barbell)
3 Sets
4-8 Reps
@9
2B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3A
Spoto Press
3 Sets
5-12 Reps
@9
3B
Dip (Bodyweight)
3 Sets
AMRAP
@10
4
Rack Pull (Barbell)
4 Sets
5-8 Reps
@9
5
Bench Press (Paused)
4 Sets
8-10 Reps
@8
6
Wide Grip Pull-Up
3 Sets
AMRAP
@10
7
Ring Push Up
3 Sets
AMRAP
@10
Day 5
1
Bench Press (Barbell)
3 Sets
2-6 Reps
@9
2
Deadlift (Barbell)
2 Sets
3-5 Reps
@9.5
3
Chest Fly (Machine)
3 Sets
10-15 Reps
@9
4
Pull-Up (Weighted)
4 Sets
5-10 Reps
@10
5
Chest Press (Machine)
3 Sets
8-12 Reps
@9
6
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@8
7
Standing Calf Raise
4 Sets
10-15 Reps
@9