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Pure hypertrophy
by Soul
1 athletes joined
5.0
(1 rating)
Program Description
Pure hypertrophy program
Program Overview
Level
Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
120 minutes
Created
Apr 19, 2024 09:51
Last Edited
Jun 09, 2024 04:50
down_app
Week 1
1 / 10 Weeks
Day 1
1
Cable Y Raise
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2
Lat Pullaround Cross Body
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Incline Chest Press (Machine)
3 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Chest Supported Row (Machine)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Lat Prayer
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Pec Deck (Machine)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 2
1
Seated Hamstring Curl
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
2
Hip Adductor (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Hack Squat
1 Set
1 Set
1 Set
4 Reps
6 Reps
8 Reps
@9
@9
@10
4
Leg Extension
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Standing Calf Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 3
1
Seated Wide-Grip Row (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2
Shoulder Press (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Lat Pulldown
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Decline Bench Press (Barbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Hammer Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Reverse Pec Deck
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
Day 4
1
Seated Hamstring Curl
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
2
Leg Press
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
3
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@7-8
4
Hip Adductor (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Leg Extension
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Standing Calf Raise
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 5
1
Chest Fly (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2
Chest Press (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Bayesian Curl
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Skull Crusher
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
5
Spider Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
6
Tricep Kickback
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Cable Crunch
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 1
1
Cable Y Raise
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2
Lat Pullaround Cross Body
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Incline Chest Press (Machine)
3 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Chest Supported Row (Machine)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Lat Prayer
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Pec Deck (Machine)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 2
1
Seated Hamstring Curl
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
2
Hip Adductor (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Hack Squat
1 Set
1 Set
1 Set
4 Reps
6 Reps
8 Reps
@9
@9
@10
4
Leg Extension
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Standing Calf Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 3
1
Seated Wide-Grip Row (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2
Shoulder Press (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Lat Pulldown
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Decline Bench Press (Barbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Hammer Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Reverse Pec Deck
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
Day 4
1
Seated Hamstring Curl
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
2
Leg Press
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
3
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@7-8
4
Hip Adductor (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Leg Extension
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Standing Calf Raise
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 5
1
Chest Fly (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2
Chest Press (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Bayesian Curl
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Skull Crusher
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
5
Spider Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
6
Tricep Kickback
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Cable Crunch
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 1
1
Cable Y Raise
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2
Lat Pullaround Cross Body
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Incline Chest Press (Machine)
3 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Chest Supported Row (Machine)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Lat Prayer
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Pec Deck (Machine)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 2
1
Seated Hamstring Curl
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
2
Hip Adductor (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Hack Squat
1 Set
1 Set
1 Set
4 Reps
6 Reps
8 Reps
@9
@9
@10
4
Leg Extension
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Standing Calf Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 3
1
Seated Wide-Grip Row (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2
Shoulder Press (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Lat Pulldown
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Decline Bench Press (Barbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Hammer Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Reverse Pec Deck
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
Day 4
1
Seated Hamstring Curl
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
2
Leg Press
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
3
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@7-8
4
Hip Adductor (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Leg Extension
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Standing Calf Raise
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 5
1
Chest Fly (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2
Chest Press (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Bayesian Curl
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Skull Crusher
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
5
Spider Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
6
Tricep Kickback
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Cable Crunch
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 1
1
Cable Y Raise
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2
Lat Pullaround Cross Body
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Incline Chest Press (Machine)
3 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Chest Supported Row (Machine)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Lat Prayer
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Pec Deck (Machine)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 2
1
Seated Hamstring Curl
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
2
Hip Adductor (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Hack Squat
1 Set
1 Set
1 Set
4 Reps
6 Reps
8 Reps
@9
@9
@10
4
Leg Extension
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Standing Calf Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 3
1
Seated Wide-Grip Row (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2
Shoulder Press (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Lat Pulldown
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Decline Bench Press (Barbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Hammer Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Reverse Pec Deck
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
Day 4
1
Seated Hamstring Curl
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
2
Leg Press
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
3
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@7-8
4
Hip Adductor (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Leg Extension
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Standing Calf Raise
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 5
1
Chest Fly (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2
Chest Press (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Bayesian Curl
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Skull Crusher
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
5
Spider Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
6
Tricep Kickback
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Cable Crunch
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 1
1
Cable Y Raise
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2
Lat Pullaround Cross Body
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Incline Chest Press (Machine)
3 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Chest Supported Row (Machine)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Lat Prayer
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Pec Deck (Machine)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 2
1
Seated Hamstring Curl
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
2
Hip Adductor (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Hack Squat
1 Set
1 Set
1 Set
4 Reps
6 Reps
8 Reps
@9
@9
@10
4
Leg Extension
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Standing Calf Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 3
1
Seated Wide-Grip Row (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2
Shoulder Press (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Lat Pulldown
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Decline Bench Press (Barbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Hammer Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Reverse Pec Deck
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
Day 4
1
Seated Hamstring Curl
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
2
Leg Press
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
3
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@7-8
4
Hip Adductor (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Leg Extension
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Standing Calf Raise
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 5
1
Chest Fly (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2
Chest Press (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Bayesian Curl
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Skull Crusher
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
5
Spider Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
6
Tricep Kickback
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Cable Crunch
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 1
1
Cable Y Raise
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2
Seated Row (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Chest Supported Row (Machine)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Pec Deck (Machine)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
6
1 Arm Lat Pullin
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 2
1
Seated Hamstring Curl
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
2
Hip Adductor (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Squat (Smith Machine)
1 Set
1 Set
1 Set
4 Reps
6 Reps
8 Reps
@9
@9
@10
4
Leg Extension
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Standing Calf Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 3
1
Lat Pulldown
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Chest Supported Row (Machine)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Decline Bench Press (Barbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Concentration Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Cable Y Raise
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
7
Rear Delt Fly (Machine)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 4
1
Seated Hamstring Curl
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
2
Lunge (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
3
Glute-Ham Raise
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
4
Hip Adductor (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Hip Abductor (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Standing Calf Raise
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 5
1
Chest Fly (Cable)
3 Sets
8-12 Reps
2
Chest Press (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Skull Crusher
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Bayesian Curl
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Tricep Kickback
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
6
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Cable Crunch
2 Sets
1 Set
10-20 Reps
10-20 Reps
@9
@10
Day 1
1
Cable Y Raise
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2
Seated Row (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Chest Supported Row (Machine)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Pec Deck (Machine)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
6
1 Arm Lat Pullin
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 2
1
Seated Hamstring Curl
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
2
Hip Adductor (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Squat (Smith Machine)
1 Set
1 Set
1 Set
4 Reps
6 Reps
8 Reps
@9
@9
@10
4
Leg Extension
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Standing Calf Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 3
1
Lat Pulldown
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Chest Supported Row (Machine)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Decline Bench Press (Barbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Concentration Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Cable Y Raise
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
7
Rear Delt Fly (Machine)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 4
1
Seated Hamstring Curl
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
2
Lunge (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
3
Glute-Ham Raise
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
4
Hip Adductor (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Hip Abductor (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Standing Calf Raise
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 5
1
Chest Fly (Cable)
3 Sets
8-12 Reps
2
Chest Press (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Skull Crusher
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Bayesian Curl
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Tricep Kickback
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
6
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Cable Crunch
2 Sets
1 Set
10-20 Reps
10-20 Reps
@9
@10
Day 1
1
Cable Y Raise
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2
Seated Row (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Chest Supported Row (Machine)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Pec Deck (Machine)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
6
1 Arm Lat Pullin
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 2
1
Seated Hamstring Curl
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
2
Hip Adductor (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Squat (Smith Machine)
1 Set
1 Set
1 Set
4 Reps
6 Reps
8 Reps
@9
@9
@10
4
Leg Extension
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Standing Calf Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 3
1
Lat Pulldown
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Chest Supported Row (Machine)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Decline Bench Press (Barbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Concentration Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Cable Y Raise
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
7
Rear Delt Fly (Machine)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 4
1
Seated Hamstring Curl
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
2
Lunge (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
3
Glute-Ham Raise
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
4
Hip Adductor (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Hip Abductor (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Standing Calf Raise
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 5
1
Chest Fly (Cable)
3 Sets
8-12 Reps
2
Chest Press (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Skull Crusher
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Bayesian Curl
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Tricep Kickback
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
6
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Cable Crunch
2 Sets
1 Set
10-20 Reps
10-20 Reps
@9
@10
Day 1
1
Cable Y Raise
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2
Seated Row (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Chest Supported Row (Machine)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Pec Deck (Machine)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
6
1 Arm Lat Pullin
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 2
1
Seated Hamstring Curl
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
2
Hip Adductor (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Squat (Smith Machine)
1 Set
1 Set
1 Set
4 Reps
6 Reps
8 Reps
@9
@9
@10
4
Leg Extension
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Standing Calf Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 3
1
Lat Pulldown
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Chest Supported Row (Machine)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Decline Bench Press (Barbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Concentration Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Cable Y Raise
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
7
Rear Delt Fly (Machine)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 4
1
Seated Hamstring Curl
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
2
Lunge (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
3
Glute-Ham Raise
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
4
Hip Adductor (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Hip Abductor (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Standing Calf Raise
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 5
1
Chest Fly (Cable)
3 Sets
8-12 Reps
2
Chest Press (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Skull Crusher
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Bayesian Curl
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Tricep Kickback
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
6
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Cable Crunch
2 Sets
1 Set
10-20 Reps
10-20 Reps
@9
@10
Day 1
1
Cable Y Raise
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2
Seated Row (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Chest Supported Row (Machine)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Pec Deck (Machine)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
6
1 Arm Lat Pullin
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 2
1
Seated Hamstring Curl
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
2
Hip Adductor (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Squat (Smith Machine)
1 Set
1 Set
1 Set
4 Reps
6 Reps
8 Reps
@9
@9
@10
4
Leg Extension
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Standing Calf Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 3
1
Lat Pulldown
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Chest Supported Row (Machine)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Decline Bench Press (Barbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Concentration Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Cable Y Raise
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
7
Rear Delt Fly (Machine)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 4
1
Seated Hamstring Curl
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
2
Lunge (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
3
Glute-Ham Raise
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
4
Hip Adductor (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Hip Abductor (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Standing Calf Raise
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 5
1
Chest Fly (Cable)
3 Sets
8-12 Reps
2
Chest Press (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Skull Crusher
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Bayesian Curl
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Tricep Kickback
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
6
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Cable Crunch
2 Sets
1 Set
10-20 Reps
10-20 Reps
@9
@10