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PUSH/PULL HYPERTROPHY
by Czarek
Program Description
If you can all reps from range add minimum weight on next week Focus upper body
Program Overview
Level
Intermediate, Novice
Goal
Bodybuilding, Athletics
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Apr 02, 2024 07:24
Last Edited
May 07, 2024 10:47
down_app
Week 1
1 / 12 Weeks
Day 2
1
Chin-Up (Weighted)
4 Sets
6-7 Reps
@9
2
Seated Row (Cable)
3 Sets
10-12 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
4
Y Raise
3 Sets
8-10 Reps
@8
5
Bicep Curl (Barbell)
3 Sets
8-10 Reps
@8
6
Bicep Curl (Cable)
2 Sets
10-12 Reps
@8.5
7
Cable Crunch
3 Sets
10-12 Reps
@8.5
Day 4
1
Pull-Up (Bodyweight)
4 Sets
10-12 Reps
@8.5
2
Barbell Row
4 Sets
8 Reps
@8
3
Seated Hamstring Curl
3 Sets
10-12 Reps
@8
4A
Bicep Curl (Dumbbell)
4 Sets
8-10 Reps
@8
4B
Face Pull
3 Sets
10-12 Reps
@7.5
5
Pallof Press
3 Sets
12 Reps
@8
6
Hollow Hold
3 Sets
2 mins
@9
Day 3
1
Front Squat (Barbell)
3 Sets
6-8 Reps
@8.5
2
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8.5
3
Dip (Weighted)
3 Sets
6-8 Reps
@8
4
Chest Fly (Cable)
3 Sets
10-12 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
6A
Walking Lunge
3 Sets
15 Reps
@8
6B
Lying Tricep Extension (Barbell)
3 Sets
8-10 Reps
@8
7A
Hanging Leg Raise
2 Sets
AMRAP
@9
7B
Push Up
2 Sets
AMRAP
@9
Day 1
1
Squat (Barbell)
4 Sets
6-8 Reps
@8
2
Bench Press (Barbell)
4 Sets
6-8 Reps
@8
3
Overhead Press (Barbell)
3 Sets
6-8 Reps
@8
4
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
@8
5
Tricep Extension (Dumbbell)
3 Sets
10-12 Reps
@8
6A
Tricep Rope Push Down (Cable)
2 Sets
1 Set
10-12 Reps
10-10 Reps
@8
@8
6B
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@7.5
7
Plank
2 Sets
2 mins
@8.5
Day 1
1
Squat (Barbell)
4 Sets
6-8 Reps
@8
2
Bench Press (Barbell)
4 Sets
6-8 Reps
@8
3
Overhead Press (Barbell)
3 Sets
6-8 Reps
@8
4
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
@8
5
Tricep Extension (Barbell)
3 Sets
8-10 Reps
@7.5
6A
Tricep Rope Push Down (Cable)
2 Sets
1 Set
10-12 Reps
10-10 Reps
@8
@8
6B
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@7.5
7
Plank
2 Sets
2 mins
@8.5
Day 2
1
Chin-Up (Weighted)
4 Sets
6-7 Reps
@9
2
Seated Row (Cable)
3 Sets
10-12 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
4
Y Raise
3 Sets
8-10 Reps
@8
5
Bicep Curl (Barbell)
3 Sets
8-10 Reps
@8
6
Bicep Curl (Cable)
2 Sets
10-12 Reps
@8.5
7
Cable Crunch
3 Sets
10-12 Reps
@8.5
Day 3
1
Front Squat (Barbell)
3 Sets
6-8 Reps
@8.5
2
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8.5
3
Dip (Weighted)
3 Sets
6-8 Reps
@8
4
Chest Fly (Cable)
3 Sets
10-12 Reps
@8
5A
Walking Lunge
3 Sets
15 Reps
@8
5B
Lying Tricep Extension (Barbell)
3 Sets
8-10 Reps
@8
6A
Hanging Leg Raise
2 Sets
AMRAP
@9
6B
Push Up
2 Sets
AMRAP
@9
Day 4
1
Pull-Up (Bodyweight)
4 Sets
10-12 Reps
@8.5
2
Barbell Row
4 Sets
8 Reps
@8
3
Seated Hamstring Curl
3 Sets
10-12 Reps
@8
4A
Bicep Curl (Dumbbell)
4 Sets
8-10 Reps
@8
4B
Face Pull
3 Sets
10-12 Reps
@7.5
5
Pallof Press
3 Sets
12 Reps
@8
6
Hollow Hold
3 Sets
2 mins
@9
Day 1
1
Squat (Barbell)
4 Sets
6-8 Reps
@8
2
Bench Press (Barbell)
4 Sets
6-8 Reps
@8
3
Overhead Press (Barbell)
3 Sets
6-8 Reps
@8
4
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
@8
5
Tricep Extension (Barbell)
3 Sets
8-10 Reps
@7.5
6A
Tricep Rope Push Down (Cable)
2 Sets
1 Set
10-12 Reps
10-10 Reps
@8
@8
6B
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@7.5
7
Plank
2 Sets
2 mins
@8.5
Day 2
1
Chin-Up (Weighted)
4 Sets
6-7 Reps
@9
2
Seated Row (Cable)
3 Sets
10-12 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
4
Y Raise
3 Sets
8-10 Reps
@8
5
Bicep Curl (Barbell)
3 Sets
8-10 Reps
@8
6
Bicep Curl (Cable)
2 Sets
10-12 Reps
@8.5
7
Cable Crunch
3 Sets
10-12 Reps
@8.5
Day 3
1
Front Squat (Barbell)
3 Sets
6-8 Reps
@8.5
2
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8.5
3
Dip (Weighted)
3 Sets
6-8 Reps
@8
4
Chest Fly (Cable)
3 Sets
10-12 Reps
@8
5A
Walking Lunge
3 Sets
15 Reps
@8
5B
Lying Tricep Extension (Barbell)
3 Sets
8-10 Reps
@8
6A
Hanging Leg Raise
2 Sets
AMRAP
@9
6B
Push Up
2 Sets
AMRAP
@9
Day 4
1
Pull-Up (Bodyweight)
4 Sets
10-12 Reps
@8.5
2
Barbell Row
4 Sets
8 Reps
@8
3
Seated Hamstring Curl
3 Sets
10-12 Reps
@8
4A
Bicep Curl (Dumbbell)
4 Sets
8-10 Reps
@8
4B
Face Pull
3 Sets
10-12 Reps
@7.5
5
Pallof Press
3 Sets
12 Reps
@8
6
Hollow Hold
3 Sets
2 mins
@9
Day 1
1
Squat (Barbell)
4 Sets
6-8 Reps
@8
2
Bench Press (Barbell)
4 Sets
6-8 Reps
@8
3
Overhead Press (Barbell)
3 Sets
6-8 Reps
@8
4
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
@8
5
Tricep Extension (Barbell)
3 Sets
8-10 Reps
@7.5
6A
Tricep Rope Push Down (Cable)
2 Sets
1 Set
10-12 Reps
10-10 Reps
@8
@8
6B
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@7.5
7
Plank
2 Sets
2 mins
@8.5
Day 2
1
Chin-Up (Weighted)
4 Sets
6-7 Reps
@9
2
Seated Row (Cable)
3 Sets
10-12 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
4
Y Raise
3 Sets
8-10 Reps
@8
5
Bicep Curl (Barbell)
3 Sets
8-10 Reps
@8
6
Bicep Curl (Cable)
2 Sets
10-12 Reps
@8.5
7
Cable Crunch
3 Sets
10-12 Reps
@8.5
Day 3
1
Front Squat (Barbell)
3 Sets
6-8 Reps
@8.5
2
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8.5
3
Dip (Weighted)
3 Sets
6-8 Reps
@8
4
Chest Fly (Cable)
3 Sets
10-12 Reps
@8
5A
Walking Lunge
3 Sets
15 Reps
@8
5B
Lying Tricep Extension (Barbell)
3 Sets
8-10 Reps
@8
6A
Hanging Leg Raise
2 Sets
AMRAP
@9
6B
Push Up
2 Sets
AMRAP
@9
Day 4
1
Pull-Up (Bodyweight)
4 Sets
10-12 Reps
@8.5
2
Barbell Row
4 Sets
8 Reps
@8
3
Seated Hamstring Curl
3 Sets
10-12 Reps
@8
4A
Bicep Curl (Dumbbell)
4 Sets
8-10 Reps
@8
4B
Face Pull
3 Sets
10-12 Reps
@7.5
5
Pallof Press
3 Sets
12 Reps
@8
6
Hollow Hold
3 Sets
2 mins
@9
Day 1
1
Squat (Barbell)
4 Sets
6-8 Reps
@8
2
Bench Press (Barbell)
4 Sets
6-8 Reps
@8
3
Overhead Press (Barbell)
3 Sets
6-8 Reps
@8
4
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
@8
5
Tricep Extension (Barbell)
3 Sets
8-10 Reps
@7.5
6A
Tricep Rope Push Down (Cable)
2 Sets
1 Set
10-12 Reps
10-10 Reps
@8
@8
6B
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@7.5
7
Plank
2 Sets
2 mins
@8.5
Day 2
1
Chin-Up (Weighted)
4 Sets
6-7 Reps
@9
2
Seated Row (Cable)
3 Sets
10-12 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
4
Y Raise
3 Sets
8-10 Reps
@8
5
Bicep Curl (Barbell)
3 Sets
8-10 Reps
@8
6
Bicep Curl (Cable)
2 Sets
10-12 Reps
@8.5
7
Cable Crunch
3 Sets
10-12 Reps
@8.5
Day 3
1
Front Squat (Barbell)
3 Sets
6-8 Reps
@8.5
2
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8.5
3
Dip (Weighted)
3 Sets
6-8 Reps
@8
4
Chest Fly (Cable)
3 Sets
10-12 Reps
@8
5A
Walking Lunge
3 Sets
15 Reps
@8
5B
Lying Tricep Extension (Barbell)
3 Sets
8-10 Reps
@8
6A
Hanging Leg Raise
2 Sets
AMRAP
@9
6B
Push Up
2 Sets
AMRAP
@9
Day 4
1
Pull-Up (Bodyweight)
4 Sets
10-12 Reps
@8.5
2
Barbell Row
4 Sets
8 Reps
@8
3
Seated Hamstring Curl
3 Sets
10-12 Reps
@8
4A
Bicep Curl (Dumbbell)
4 Sets
8-10 Reps
@8
4B
Face Pull
3 Sets
10-12 Reps
@7.5
5
Pallof Press
3 Sets
12 Reps
@8
6
Hollow Hold
3 Sets
2 mins
@9
Day 1
1
Squat (Barbell)
4 Sets
6-8 Reps
@8
2
Bench Press (Barbell)
4 Sets
6-8 Reps
@8
3
Overhead Press (Barbell)
3 Sets
6-8 Reps
@8
4
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
@8
5
Tricep Extension (Barbell)
3 Sets
8-10 Reps
@7.5
6A
Tricep Rope Push Down (Cable)
2 Sets
1 Set
10-12 Reps
10-10 Reps
@8
@8
6B
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@7.5
7
Plank
2 Sets
2 mins
@8.5
Day 2
1
Chin-Up (Weighted)
4 Sets
6-7 Reps
@9
2
Seated Row (Cable)
3 Sets
10-12 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
4
Y Raise
3 Sets
8-10 Reps
@8
5
Bicep Curl (Barbell)
3 Sets
8-10 Reps
@8
6
Bicep Curl (Cable)
2 Sets
10-12 Reps
@8.5
7
Cable Crunch
3 Sets
10-12 Reps
@8.5
Day 3
1
Front Squat (Barbell)
3 Sets
6-8 Reps
@8.5
2
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8.5
3
Dip (Weighted)
3 Sets
6-8 Reps
@8
4
Chest Fly (Cable)
3 Sets
10-12 Reps
@8
5A
Walking Lunge
3 Sets
15 Reps
@8
5B
Lying Tricep Extension (Barbell)
3 Sets
8-10 Reps
@8
6A
Hanging Leg Raise
2 Sets
AMRAP
@9
6B
Push Up
2 Sets
AMRAP
@9
Day 4
1
Pull-Up (Bodyweight)
4 Sets
10-12 Reps
@8.5
2
Barbell Row
4 Sets
8 Reps
@8
3
Seated Hamstring Curl
3 Sets
10-12 Reps
@8
4A
Bicep Curl (Dumbbell)
4 Sets
8-10 Reps
@8
4B
Face Pull
3 Sets
10-12 Reps
@7.5
5
Pallof Press
3 Sets
12 Reps
@8
6
Hollow Hold
3 Sets
2 mins
@9
Day 1
1
Squat (Barbell)
4 Sets
6-8 Reps
@8
2
Bench Press (Barbell)
4 Sets
6-8 Reps
@8
3
Overhead Press (Barbell)
3 Sets
6-8 Reps
@8
4
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
@8
5
Tricep Extension (Barbell)
3 Sets
8-10 Reps
@7.5
6A
Tricep Rope Push Down (Cable)
2 Sets
1 Set
10-12 Reps
10-10 Reps
@8
@8
6B
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@7.5
7
Plank
2 Sets
2 mins
@8.5
Day 2
1
Chin-Up (Weighted)
4 Sets
6-7 Reps
@9
2
Seated Row (Cable)
3 Sets
10-12 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
4
Y Raise
3 Sets
8-10 Reps
@8
5
Bicep Curl (Barbell)
3 Sets
8-10 Reps
@8
6
Bicep Curl (Cable)
2 Sets
10-12 Reps
@8.5
7
Cable Crunch
3 Sets
10-12 Reps
@8.5
Day 3
1
Front Squat (Barbell)
3 Sets
6-8 Reps
@8.5
2
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8.5
3
Dip (Weighted)
3 Sets
6-8 Reps
@8
4
Chest Fly (Cable)
3 Sets
10-12 Reps
@8
5A
Walking Lunge
3 Sets
15 Reps
@8
5B
Lying Tricep Extension (Barbell)
3 Sets
8-10 Reps
@8
6A
Hanging Leg Raise
2 Sets
AMRAP
@9
6B
Push Up
2 Sets
AMRAP
@9
Day 4
1
Pull-Up (Bodyweight)
4 Sets
10-12 Reps
@8.5
2
Barbell Row
4 Sets
8 Reps
@8
3
Seated Hamstring Curl
3 Sets
10-12 Reps
@8
4A
Bicep Curl (Dumbbell)
4 Sets
8-10 Reps
@8
4B
Face Pull
3 Sets
10-12 Reps
@7.5
5
Pallof Press
3 Sets
12 Reps
@8
6
Hollow Hold
3 Sets
2 mins
@9
Day 1
1
Squat (Barbell)
4 Sets
6-8 Reps
@8
2
Bench Press (Barbell)
4 Sets
6-8 Reps
@8
3
Overhead Press (Barbell)
3 Sets
6-8 Reps
@8
4
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
@8
5
Tricep Extension (Barbell)
3 Sets
8-10 Reps
@7.5
6A
Tricep Rope Push Down (Cable)
2 Sets
1 Set
10-12 Reps
10-10 Reps
@8
@8
6B
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@7.5
7
Plank
2 Sets
2 mins
@8.5
Day 2
1
Chin-Up (Weighted)
4 Sets
6-7 Reps
@9
2
Seated Row (Cable)
3 Sets
10-12 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
4
Y Raise
3 Sets
8-10 Reps
@8
5
Bicep Curl (Barbell)
3 Sets
8-10 Reps
@8
6
Bicep Curl (Cable)
2 Sets
10-12 Reps
@8.5
7
Cable Crunch
3 Sets
10-12 Reps
@8.5
Day 3
1
Front Squat (Barbell)
3 Sets
6-8 Reps
@8.5
2
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8.5
3
Dip (Weighted)
3 Sets
6-8 Reps
@8
4
Chest Fly (Cable)
3 Sets
10-12 Reps
@8
5A
Walking Lunge
3 Sets
15 Reps
@8
5B
Lying Tricep Extension (Barbell)
3 Sets
8-10 Reps
@8
6A
Hanging Leg Raise
2 Sets
AMRAP
@9
6B
Push Up
2 Sets
AMRAP
@9
Day 4
1
Pull-Up (Bodyweight)
4 Sets
10-12 Reps
@8.5
2
Barbell Row
4 Sets
8 Reps
@8
3
Seated Hamstring Curl
3 Sets
10-12 Reps
@8
4A
Bicep Curl (Dumbbell)
4 Sets
8-10 Reps
@8
4B
Face Pull
3 Sets
10-12 Reps
@7.5
5
Pallof Press
3 Sets
12 Reps
@8
6
Hollow Hold
3 Sets
2 mins
@9
Day 1
1
Squat (Barbell)
4 Sets
6-8 Reps
@8
2
Bench Press (Barbell)
4 Sets
6-8 Reps
@8
3
Overhead Press (Barbell)
3 Sets
6-8 Reps
@8
4
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
@8
5
Tricep Extension (Barbell)
3 Sets
8-10 Reps
@7.5
6A
Tricep Rope Push Down (Cable)
2 Sets
1 Set
10-12 Reps
10-10 Reps
@8
@8
6B
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@7.5
7
Plank
2 Sets
2 mins
@8.5
Day 2
1
Chin-Up (Weighted)
4 Sets
6-7 Reps
@9
2
Seated Row (Cable)
3 Sets
10-12 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
4
Y Raise
3 Sets
8-10 Reps
@8
5
Bicep Curl (Barbell)
3 Sets
8-10 Reps
@8
6
Bicep Curl (Cable)
2 Sets
10-12 Reps
@8.5
7
Cable Crunch
3 Sets
10-12 Reps
@8.5
Day 3
1
Front Squat (Barbell)
3 Sets
6-8 Reps
@8.5
2
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8.5
3
Dip (Weighted)
3 Sets
6-8 Reps
@8
4
Chest Fly (Cable)
3 Sets
10-12 Reps
@8
5A
Walking Lunge
3 Sets
15 Reps
@8
5B
Lying Tricep Extension (Barbell)
3 Sets
8-10 Reps
@8
6A
Hanging Leg Raise
2 Sets
AMRAP
@9
6B
Push Up
2 Sets
AMRAP
@9
Day 4
1
Pull-Up (Bodyweight)
4 Sets
10-12 Reps
@8.5
2
Barbell Row
4 Sets
8 Reps
@8
3
Seated Hamstring Curl
3 Sets
10-12 Reps
@8
4A
Bicep Curl (Dumbbell)
4 Sets
8-10 Reps
@8
4B
Face Pull
3 Sets
10-12 Reps
@7.5
5
Pallof Press
3 Sets
12 Reps
@8
6
Hollow Hold
3 Sets
2 mins
@9
Day 1
1
Squat (Barbell)
4 Sets
6-8 Reps
@8
2
Bench Press (Barbell)
4 Sets
6-8 Reps
@8
3
Overhead Press (Barbell)
3 Sets
6-8 Reps
@8
4
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
@8
5
Tricep Extension (Barbell)
3 Sets
8-10 Reps
@7.5
6A
Tricep Rope Push Down (Cable)
2 Sets
1 Set
10-12 Reps
10-10 Reps
@8
@8
6B
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@7.5
7
Plank
2 Sets
2 mins
@8.5
Day 2
1
Chin-Up (Weighted)
4 Sets
6-7 Reps
@9
2
Seated Row (Cable)
3 Sets
10-12 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
4
Y Raise
3 Sets
8-10 Reps
@8
5
Bicep Curl (Barbell)
3 Sets
8-10 Reps
@8
6
Bicep Curl (Cable)
2 Sets
10-12 Reps
@8.5
7
Cable Crunch
3 Sets
10-12 Reps
@8.5
Day 3
1
Front Squat (Barbell)
3 Sets
6-8 Reps
@8.5
2
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8.5
3
Dip (Weighted)
3 Sets
6-8 Reps
@8
4
Chest Fly (Cable)
3 Sets
10-12 Reps
@8
5A
Walking Lunge
3 Sets
15 Reps
@8
5B
Lying Tricep Extension (Barbell)
3 Sets
8-10 Reps
@8
6A
Hanging Leg Raise
2 Sets
AMRAP
@9
6B
Push Up
2 Sets
AMRAP
@9
Day 4
1
Pull-Up (Bodyweight)
4 Sets
10-12 Reps
@8.5
2
Barbell Row
4 Sets
8 Reps
@8
3
Seated Hamstring Curl
3 Sets
10-12 Reps
@8
4A
Bicep Curl (Dumbbell)
4 Sets
8-10 Reps
@8
4B
Face Pull
3 Sets
10-12 Reps
@7.5
5
Pallof Press
3 Sets
12 Reps
@8
6
Hollow Hold
3 Sets
2 mins
@9
Day 1
1
Squat (Barbell)
4 Sets
6-8 Reps
@8
2
Bench Press (Barbell)
4 Sets
6-8 Reps
@8
3
Overhead Press (Barbell)
3 Sets
6-8 Reps
@8
4
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
@8
5
Tricep Extension (Barbell)
3 Sets
8-10 Reps
@7.5
6A
Tricep Rope Push Down (Cable)
2 Sets
1 Set
10-12 Reps
10-10 Reps
@8
@8
6B
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@7.5
7
Plank
2 Sets
2 mins
@8.5
Day 2
1
Chin-Up (Weighted)
4 Sets
6-7 Reps
@9
2
Seated Row (Cable)
3 Sets
10-12 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
4
Y Raise
3 Sets
8-10 Reps
@8
5
Bicep Curl (Barbell)
3 Sets
8-10 Reps
@8
6
Bicep Curl (Cable)
2 Sets
10-12 Reps
@8.5
7
Cable Crunch
3 Sets
10-12 Reps
@8.5
Day 3
1
Front Squat (Barbell)
3 Sets
6-8 Reps
@8.5
2
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8.5
3
Dip (Weighted)
3 Sets
6-8 Reps
@8
4
Chest Fly (Cable)
3 Sets
10-12 Reps
@8
5A
Walking Lunge
3 Sets
15 Reps
@8
5B
Lying Tricep Extension (Barbell)
3 Sets
8-10 Reps
@8
6A
Hanging Leg Raise
2 Sets
AMRAP
@9
6B
Push Up
2 Sets
AMRAP
@9
Day 4
1
Pull-Up (Bodyweight)
4 Sets
10-12 Reps
@8.5
2
Barbell Row
4 Sets
8 Reps
@8
3
Seated Hamstring Curl
3 Sets
10-12 Reps
@8
4A
Bicep Curl (Dumbbell)
4 Sets
8-10 Reps
@8
4B
Face Pull
3 Sets
10-12 Reps
@7.5
5
Pallof Press
3 Sets
12 Reps
@8
6
Hollow Hold
3 Sets
2 mins
@9
Day 1
1
Squat (Barbell)
4 Sets
6-8 Reps
@8
2
Bench Press (Barbell)
4 Sets
6-8 Reps
@8
3
Overhead Press (Barbell)
3 Sets
6-8 Reps
@8
4
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
@8
5
Tricep Extension (Barbell)
3 Sets
8-10 Reps
@7.5
6A
Tricep Rope Push Down (Cable)
2 Sets
1 Set
10-12 Reps
10-10 Reps
@8
@8
6B
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@7.5
7
Plank
2 Sets
2 mins
@8.5
Day 2
1
Chin-Up (Weighted)
4 Sets
6-7 Reps
@9
2
Seated Row (Cable)
3 Sets
10-12 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
4
Y Raise
3 Sets
8-10 Reps
@8
5
Bicep Curl (Barbell)
3 Sets
8-10 Reps
@8
6
Bicep Curl (Cable)
2 Sets
10-12 Reps
@8.5
7
Cable Crunch
3 Sets
10-12 Reps
@8.5
Day 3
1
Front Squat (Barbell)
3 Sets
6-8 Reps
@8.5
2
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8.5
3
Dip (Weighted)
3 Sets
6-8 Reps
@8
4
Chest Fly (Cable)
3 Sets
10-12 Reps
@8
5A
Walking Lunge
3 Sets
15 Reps
@8
5B
Lying Tricep Extension (Barbell)
3 Sets
8-10 Reps
@8
6A
Hanging Leg Raise
2 Sets
AMRAP
@9
6B
Push Up
2 Sets
AMRAP
@9
Day 4
1
Pull-Up (Bodyweight)
4 Sets
10-12 Reps
@8.5
2
Barbell Row
4 Sets
8 Reps
@8
3
Seated Hamstring Curl
3 Sets
10-12 Reps
@8
4A
Bicep Curl (Dumbbell)
4 Sets
8-10 Reps
@8
4B
Face Pull
3 Sets
10-12 Reps
@7.5
5
Pallof Press
3 Sets
12 Reps
@8
6
Hollow Hold
3 Sets
2 mins
@9