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Tyrone Transformer

by Wing
2 athletes joined

Program Description

Tyrone Goals: - 2 plate overhead press (100kg) - 3 plate bench press (140kg) - 3 plate pull-up (60kg) - 4 plate squat (180kg) - 4 plate RDLs (180kg) - full-stack pulldown, OHE, leg press, calf press, leg curl, CSR - Lateral raise 30kg - Incline curl 30kg

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 06, 2025 12:30
  • Last Edited
    Jul 23, 2025 07:50

Summary

Transform your physique in just 10 weeks with the Tyrone Transformer program! This dynamic 5-day-a-week regimen focuses on building strength and hypertrophy through a balanced mix of push and pull workouts. Each session is designed to challenge your muscles with a variety of barbell, cable, and machine exercises, ensuring comprehensive development. Get ready to unleash your potential and achieve the results you've always wanted!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.6%
Triceps
11.4%
Lats
11.2%
Biceps
10.1%
Middle Delts
8.1%
Front Delts
7.8%
Chest
7.8%
Hamstrings
6.4%
Quadriceps
5.4%
Glutes
4.6%
Rear Delts
3.4%
Calves
2.2%
Forearms
2%
Lower Back
1.8%
Abs
1.8%
Adductors
1.1%
Abductors
0.2%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Hammer Curl (Cable)
2
15 reps
-
7
Bayesian Curl
2
12 reps
-
8
Incline Curl (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Hammer Curl (Cable)
2
15 reps
-
7
Bayesian Curl
2
12 reps
-
8
Incline Curl (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Hammer Curl (Cable)
2
15 reps
-
7
Bayesian Curl
2
12 reps
-
8
Incline Curl (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Hammer Curl (Cable)
2
15 reps
-
7
Bayesian Curl
2
12 reps
-
8
Incline Curl (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Hammer Curl (Cable)
2
15 reps
-
7
Bayesian Curl
2
12 reps
-
8
Incline Curl (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Hammer Curl (Cable)
2
15 reps
-
7
Bayesian Curl
2
12 reps
-
8
Incline Curl (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Hammer Curl (Cable)
2
15 reps
-
7
Bayesian Curl
2
12 reps
-
8
Incline Curl (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Hammer Curl (Cable)
2
15 reps
-
7
Bayesian Curl
2
12 reps
-
8
Incline Curl (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Hammer Curl (Cable)
2
15 reps
-
7
Bayesian Curl
2
12 reps
-
8
Incline Curl (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Hammer Curl (Cable)
2
15 reps
-
7
Bayesian Curl
2
12 reps
-
8
Incline Curl (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hack Squat
2
12 reps
-
4
Leg Press
2
12 reps
-
5
Leg Curl
3
12 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hack Squat
2
12 reps
-
4
Leg Press
2
12 reps
-
5
Leg Curl
3
12 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hack Squat
2
12 reps
-
4
Leg Press
2
12 reps
-
5
Leg Curl
3
12 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hack Squat
2
12 reps
-
4
Leg Press
2
12 reps
-
5
Leg Curl
3
12 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hack Squat
2
12 reps
-
4
Leg Press
2
12 reps
-
5
Leg Curl
3
12 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hack Squat
2
12 reps
-
4
Leg Press
2
12 reps
-
5
Leg Curl
3
12 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hack Squat
2
12 reps
-
4
Leg Press
2
12 reps
-
5
Leg Curl
3
12 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hack Squat
2
12 reps
-
4
Leg Press
2
12 reps
-
5
Leg Curl
3
12 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hack Squat
2
12 reps
-
4
Leg Press
2
12 reps
-
5
Leg Curl
3
12 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hack Squat
2
12 reps
-
4
Leg Press
2
12 reps
-
5
Leg Curl
3
12 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Preacher Curl (Barbell)
2
15 reps
-
7
Reverse Wrist Curl (Barbell)
2
12 reps
-
8
Incline Curl (Dumbbell)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Preacher Curl (Barbell)
2
15 reps
-
7
Reverse Wrist Curl (Barbell)
2
12 reps
-
8
Incline Curl (Dumbbell)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Preacher Curl (Barbell)
2
15 reps
-
7
Reverse Wrist Curl (Barbell)
2
12 reps
-
8
Incline Curl (Dumbbell)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Preacher Curl (Barbell)
2
15 reps
-
7
Reverse Wrist Curl (Barbell)
2
12 reps
-
8
Incline Curl (Dumbbell)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Preacher Curl (Barbell)
2
15 reps
-
7
Reverse Wrist Curl (Barbell)
2
12 reps
-
8
Incline Curl (Dumbbell)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Preacher Curl (Barbell)
2
15 reps
-
7
Reverse Wrist Curl (Barbell)
2
12 reps
-
8
Incline Curl (Dumbbell)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Preacher Curl (Barbell)
2
15 reps
-
7
Reverse Wrist Curl (Barbell)
2
12 reps
-
8
Incline Curl (Dumbbell)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Preacher Curl (Barbell)
2
15 reps
-
7
Reverse Wrist Curl (Barbell)
2
12 reps
-
8
Incline Curl (Dumbbell)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Preacher Curl (Barbell)
2
15 reps
-
7
Reverse Wrist Curl (Barbell)
2
12 reps
-
8
Incline Curl (Dumbbell)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Preacher Curl (Barbell)
2
15 reps
-
7
Reverse Wrist Curl (Barbell)
2
12 reps
-
8
Incline Curl (Dumbbell)
2
10 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
-
2
Overhead Press (Barbell)
3 Sets
6 Reps
-
3
Chest Fly (Machine)
3 Sets
8 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
5
V-Handle Tricep Pushdown (Cable)
3 Sets
8 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
-
Day 2
1
Pull-Up (Weighted)
3 Sets
8 Reps
-
2
Bent Over Row (Barbell)
3 Sets
10 Reps
-
3
Lat Pulldown
2 Sets
10 Reps
-
4
Chest Supported Row (Machine)
2 Sets
10 Reps
-
5
Face Pull
3 Sets
15 Reps
-
6
Hammer Curl (Cable)
2 Sets
15 Reps
-
7
Bayesian Curl
2 Sets
12 Reps
-
8
Incline Curl (Dumbbell)
2 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
3
Hack Squat
2 Sets
12 Reps
-
4
Leg Press
2 Sets
12 Reps
-
5
Leg Curl
3 Sets
12 Reps
-
6
Seated Calf Raise
4 Sets
15 Reps
-
Day 4
1
Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
-
3
Pec Deck (Machine)
3 Sets
15-20 Reps
-
4
Lateral Raise (Cable)
3 Sets
15 Reps
-
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
Day 5
1
Pull-Up (Weighted)
5 Sets
5 Reps
-
2
Bent Over Row (Barbell)
3 Sets
8 Reps
-
3
Lat Pulldown
2 Sets
10 Reps
-
4
Chest Supported Row (Machine)
2 Sets
10 Reps
-
5
Face Pull
3 Sets
15 Reps
-
6
Preacher Curl (Barbell)
2 Sets
15 Reps
-
7
Reverse Wrist Curl (Barbell)
2 Sets
12 Reps
-
8
Incline Curl (Dumbbell)
2 Sets
10 Reps
-