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RAVAGE 2.0 6 Day Bodybuilding Split
by Alex B.
12 athletes joined
5.0
(1 rating)
Program Description
Hypertrophy
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Apr 28, 2024 12:59
Last Edited
Jun 03, 2024 12:13
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Week 1
1 / 12 Weeks
Day 3
1
Bicep Curl (Barbell)
3 Sets
10-15 Reps
@8
2
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@8
3
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@8
4
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
5
Lateral Raise (Machine)
3 Sets
15-20 Reps
@8
6
Upright Row (Barbell)
3 Sets
15-20 Reps
@8
Day 6
1
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@8
2
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
3
Preacher Curl (Barbell)
3 Sets
10-15 Reps
@8
4
Tricep Extension (Machine)
3 Sets
10-15 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@8
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
@8
Day 1
1
Hack Squat
1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Seated Hamstring Curl
3 Sets
10-15 Reps
@8
3
Back Extension (Weighted)
3 Sets
10-15 Reps
@8
4
Walking Lunge (Dumbbell)
2 Sets
20-30 Reps
5
Seated Calf Raise
3 Sets
15-20 Reps
@8
Day 2
1
Incline Bench Press (Barbell)
1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
@8
3
Chest Press (Machine)
3 Sets
10-15 Reps
@8
4
Wide Grip Lat Pulldown
3 Sets
10-15 Reps
@8
5
Chest Fly (Machine)
2 Sets
15-20 Reps
@8
6
Seated Row (Cable)
2 Sets
10-15 Reps
@8
Day 5
1
Bench Press (Barbell)
1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Wide Grip Lat Pulldown
3 Sets
10-15 Reps
@8
3
Incline Bench Press (Smith Machine)
3 Sets
10-15 Reps
@8
4
T-Bar Row
2 Sets
10-15 Reps
@8
5
Dumbbell Row
2 Sets
10-15 Reps
@8
Day 4
1
Squat (Barbell)
1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Romanian Deadlift (Barbell)
3 Sets
10-15 Reps
@8
3
Glute Kickback
2 Sets
10-15 Reps
@8
4
Leg Extension
2 Sets
15-20 Reps
@8
5
Seated Hamstring Curl
2 Sets
10-15 Reps
@8
6
Seated Calf Raise
2 Sets
15-20 Reps
@8
Day 1
1
Hack Squat
1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Seated Hamstring Curl
3 Sets
10-15 Reps
@8
3
Back Extension (Weighted)
3 Sets
10-15 Reps
@8
4
Walking Lunge (Dumbbell)
2 Sets
20-30 Reps
5
Seated Calf Raise
3 Sets
15-20 Reps
@8
Day 2
1
Incline Bench Press (Barbell)
1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
@8
3
Chest Press (Machine)
3 Sets
10-15 Reps
@8
4
Wide Grip Lat Pulldown
3 Sets
10-15 Reps
@8
5
Chest Fly (Machine)
2 Sets
15-20 Reps
@8
6
Seated Row (Cable)
2 Sets
10-15 Reps
@8
Day 3
1
Bicep Curl (Barbell)
3 Sets
10-15 Reps
@8
2
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@8
3
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@8
4
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
5
Lateral Raise (Machine)
3 Sets
15-20 Reps
@8
6
Upright Row (Barbell)
3 Sets
15-20 Reps
@8
Day 4
1
Squat (Barbell)
1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Romanian Deadlift (Barbell)
3 Sets
10-15 Reps
@8
3
Glute Kickback
2 Sets
10-15 Reps
@8
4
Seated Hamstring Curl
2 Sets
10-15 Reps
@8
5
Leg Extension
2 Sets
10-15 Reps
@8
6
Seated Calf Raise
2 Sets
15-20 Reps
@8
Day 5
1
Bench Press (Barbell)
1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Wide Grip Lat Pulldown
3 Sets
10-15 Reps
@8
3
Incline Bench Press (Smith Machine)
3 Sets
10-15 Reps
@8
4
T-Bar Row
2 Sets
10-15 Reps
@8
5
Dumbbell Row
2 Sets
10-15 Reps
@8
Day 6
1
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@8
2
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
3
Preacher Curl (Barbell)
3 Sets
10-15 Reps
@8
4
Tricep Extension (Machine)
3 Sets
10-15 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@8
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
@8
Day 1
1
Hack Squat
1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Seated Hamstring Curl
3 Sets
10-15 Reps
@8
3
Back Extension (Weighted)
3 Sets
10-15 Reps
@8
4
Walking Lunge (Dumbbell)
2 Sets
20-30 Reps
5
Seated Calf Raise
3 Sets
15-20 Reps
@8
Day 2
1
Incline Bench Press (Barbell)
1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
@8
3
Chest Press (Machine)
3 Sets
10-15 Reps
@8
4
Wide Grip Lat Pulldown
3 Sets
10-15 Reps
@8
5
Chest Fly (Machine)
2 Sets
15-20 Reps
@8
6
Seated Row (Cable)
2 Sets
10-15 Reps
@8
Day 3
1
Bicep Curl (Barbell)
3 Sets
10-15 Reps
@8
2
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@8
3
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@8
4
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
5
Lateral Raise (Machine)
3 Sets
15-20 Reps
@8
6
Upright Row (Barbell)
3 Sets
15-20 Reps
@8
Day 4
1
Squat (Barbell)
1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Romanian Deadlift (Barbell)
3 Sets
10-15 Reps
@8
3
Glute Kickback
2 Sets
10-15 Reps
@8
4
Seated Hamstring Curl
2 Sets
10-15 Reps
@8
5
Leg Extension
2 Sets
10-15 Reps
@8
6
Seated Calf Raise
2 Sets
15-20 Reps
@8
Day 5
1
Bench Press (Barbell)
1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Wide Grip Lat Pulldown
3 Sets
10-15 Reps
@8
3
Incline Bench Press (Smith Machine)
3 Sets
10-15 Reps
@8
4
T-Bar Row
2 Sets
10-15 Reps
@8
5
Dumbbell Row
2 Sets
10-15 Reps
@8
Day 6
1
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@8
2
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
3
Preacher Curl (Barbell)
3 Sets
10-15 Reps
@8
4
Tricep Extension (Machine)
3 Sets
10-15 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@8
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
@8
Day 1
1
Hack Squat
1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Seated Hamstring Curl
3 Sets
10-15 Reps
@8
3
Back Extension (Weighted)
3 Sets
10-15 Reps
@8
4
Walking Lunge (Dumbbell)
2 Sets
20-30 Reps
5
Seated Calf Raise
3 Sets
15-20 Reps
@8
Day 2
1
Incline Bench Press (Barbell)
1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
@8
3
Chest Press (Machine)
3 Sets
10-15 Reps
@8
4
Wide Grip Lat Pulldown
3 Sets
10-15 Reps
@8
5
Chest Fly (Machine)
2 Sets
15-20 Reps
@8
6
Seated Row (Cable)
2 Sets
10-15 Reps
@8
Day 3
1
Bicep Curl (Barbell)
3 Sets
10-15 Reps
@8
2
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@8
3
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@8
4
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
5
Lateral Raise (Machine)
3 Sets
15-20 Reps
@8
6
Upright Row (Barbell)
3 Sets
15-20 Reps
@8
Day 4
1
Squat (Barbell)
1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Romanian Deadlift (Barbell)
3 Sets
10-15 Reps
@8
3
Glute Kickback
2 Sets
10-15 Reps
@8
4
Seated Hamstring Curl
2 Sets
10-15 Reps
@8
5
Leg Extension
2 Sets
10-15 Reps
@8
6
Seated Calf Raise
2 Sets
15-20 Reps
@8
Day 5
1
Bench Press (Barbell)
1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Wide Grip Lat Pulldown
3 Sets
10-15 Reps
@8
3
Incline Bench Press (Smith Machine)
3 Sets
10-15 Reps
@8
4
T-Bar Row
2 Sets
10-15 Reps
@8
5
Dumbbell Row
2 Sets
10-15 Reps
@8
Day 6
1
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@8
2
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
3
Preacher Curl (Barbell)
3 Sets
10-15 Reps
@8
4
Tricep Extension (Machine)
3 Sets
10-15 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@8
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
@8
Day 1
1
Hack Squat
1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Seated Hamstring Curl
3 Sets
10-15 Reps
@8
3
Back Extension (Weighted)
3 Sets
10-15 Reps
@8
4
Walking Lunge (Dumbbell)
2 Sets
20-30 Reps
5
Seated Calf Raise
3 Sets
15-20 Reps
@8
Day 2
1
Incline Bench Press (Barbell)
1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
@8
3
Chest Press (Machine)
3 Sets
10-15 Reps
@8
4
Wide Grip Lat Pulldown
3 Sets
10-15 Reps
@8
5
Chest Fly (Machine)
2 Sets
15-20 Reps
@8
6
Seated Row (Cable)
2 Sets
10-15 Reps
@8
Day 3
1
Bicep Curl (Barbell)
3 Sets
10-15 Reps
@8
2
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@8
3
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@8
4
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
5
Lateral Raise (Machine)
3 Sets
15-20 Reps
@8
6
Upright Row (Barbell)
3 Sets
15-20 Reps
@8
Day 4
1
Squat (Barbell)
1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Romanian Deadlift (Barbell)
3 Sets
10-15 Reps
@8
3
Glute Kickback
2 Sets
10-15 Reps
@8
4
Seated Hamstring Curl
2 Sets
10-15 Reps
@8
5
Leg Extension
2 Sets
10-15 Reps
@8
6
Seated Calf Raise
2 Sets
15-20 Reps
@8
Day 5
1
Bench Press (Barbell)
1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Wide Grip Lat Pulldown
3 Sets
10-15 Reps
@8
3
Incline Bench Press (Smith Machine)
3 Sets
10-15 Reps
@8
4
T-Bar Row
2 Sets
10-15 Reps
@8
5
Dumbbell Row
2 Sets
10-15 Reps
@8
Day 6
1
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@8
2
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
3
Preacher Curl (Barbell)
3 Sets
10-15 Reps
@8
4
Tricep Extension (Machine)
3 Sets
10-15 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@8
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
@8
Day 1
1
Hack Squat
1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Seated Hamstring Curl
3 Sets
10-15 Reps
@8
3
Back Extension (Weighted)
3 Sets
10-15 Reps
@8
4
Walking Lunge (Dumbbell)
2 Sets
20-30 Reps
5
Seated Calf Raise
3 Sets
15-20 Reps
@8
Day 2
1
Incline Bench Press (Barbell)
1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
@8
3
Chest Press (Machine)
3 Sets
10-15 Reps
@8
4
Wide Grip Lat Pulldown
3 Sets
10-15 Reps
@8
5
Chest Fly (Machine)
2 Sets
15-20 Reps
@8
6
Seated Row (Cable)
2 Sets
10-15 Reps
@8
Day 3
1
Bicep Curl (Barbell)
3 Sets
10-15 Reps
@8
2
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@8
3
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@8
4
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
5
Lateral Raise (Machine)
3 Sets
15-20 Reps
@8
6
Upright Row (Barbell)
3 Sets
15-20 Reps
@8
Day 4
1
Squat (Barbell)
1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Romanian Deadlift (Barbell)
3 Sets
10-15 Reps
@8
3
Glute Kickback
2 Sets
10-15 Reps
@8
4
Seated Hamstring Curl
2 Sets
10-15 Reps
@8
5
Leg Extension
2 Sets
10-15 Reps
@8
6
Seated Calf Raise
2 Sets
15-20 Reps
@8
Day 5
1
Bench Press (Barbell)
1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Wide Grip Lat Pulldown
3 Sets
10-15 Reps
@8
3
Incline Bench Press (Smith Machine)
3 Sets
10-15 Reps
@8
4
T-Bar Row
2 Sets
10-15 Reps
@8
5
Dumbbell Row
2 Sets
10-15 Reps
@8
Day 6
1
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@8
2
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
3
Preacher Curl (Barbell)
3 Sets
10-15 Reps
@8
4
Tricep Extension (Machine)
3 Sets
10-15 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@8
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
@8
Day 1
1
Hack Squat
1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Seated Hamstring Curl
3 Sets
10-15 Reps
@8
3
Back Extension (Weighted)
3 Sets
10-15 Reps
@8
4
Walking Lunge (Dumbbell)
2 Sets
20-30 Reps
5
Seated Calf Raise
3 Sets
15-20 Reps
@8
Day 2
1
Incline Bench Press (Barbell)
1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
@8
3
Chest Press (Machine)
3 Sets
10-15 Reps
@8
4
Wide Grip Lat Pulldown
3 Sets
10-15 Reps
@8
5
Chest Fly (Machine)
2 Sets
15-20 Reps
@8
6
Seated Row (Cable)
2 Sets
10-15 Reps
@8
Day 3
1
Bicep Curl (Barbell)
3 Sets
10-15 Reps
@8
2
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@8
3
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@8
4
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
5
Lateral Raise (Machine)
3 Sets
15-20 Reps
@8
6
Upright Row (Barbell)
3 Sets
15-20 Reps
@8
Day 4
1
Squat (Barbell)
1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Romanian Deadlift (Barbell)
3 Sets
10-15 Reps
@8
3
Glute Kickback
2 Sets
10-15 Reps
@8
4
Seated Hamstring Curl
2 Sets
10-15 Reps
@8
5
Leg Extension
2 Sets
10-15 Reps
@8
6
Seated Calf Raise
2 Sets
15-20 Reps
@8
Day 5
1
Bench Press (Barbell)
1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Wide Grip Lat Pulldown
3 Sets
10-15 Reps
@8
3
Incline Bench Press (Smith Machine)
3 Sets
10-15 Reps
@8
4
T-Bar Row
2 Sets
10-15 Reps
@8
5
Dumbbell Row
2 Sets
10-15 Reps
@8
Day 6
1
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@8
2
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
3
Preacher Curl (Barbell)
3 Sets
10-15 Reps
@8
4
Tricep Extension (Machine)
3 Sets
10-15 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@8
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
@8
Day 1
1
Hack Squat
1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Seated Hamstring Curl
3 Sets
10-15 Reps
@8
3
Back Extension (Weighted)
3 Sets
10-15 Reps
@8
4
Walking Lunge (Dumbbell)
2 Sets
20-30 Reps
5
Seated Calf Raise
3 Sets
15-20 Reps
@8
Day 2
1
Incline Bench Press (Barbell)
1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
@8
3
Chest Press (Machine)
3 Sets
10-15 Reps
@8
4
Wide Grip Lat Pulldown
3 Sets
10-15 Reps
@8
5
Chest Fly (Machine)
2 Sets
15-20 Reps
@8
6
Seated Row (Cable)
2 Sets
10-15 Reps
@8
Day 3
1
Bicep Curl (Barbell)
3 Sets
10-15 Reps
@8
2
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@8
3
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@8
4
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
5
Lateral Raise (Machine)
3 Sets
15-20 Reps
@8
6
Upright Row (Barbell)
3 Sets
15-20 Reps
@8
Day 4
1
Squat (Barbell)
1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Romanian Deadlift (Barbell)
3 Sets
10-15 Reps
@8
3
Glute Kickback
2 Sets
10-15 Reps
@8
4
Seated Hamstring Curl
2 Sets
10-15 Reps
@8
5
Leg Extension
2 Sets
10-15 Reps
@8
6
Seated Calf Raise
2 Sets
15-20 Reps
@8
Day 5
1
Bench Press (Barbell)
1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Wide Grip Lat Pulldown
3 Sets
10-15 Reps
@8
3
Incline Bench Press (Smith Machine)
3 Sets
10-15 Reps
@8
4
T-Bar Row
2 Sets
10-15 Reps
@8
5
Dumbbell Row
2 Sets
10-15 Reps
@8
Day 6
1
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@8
2
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
3
Preacher Curl (Barbell)
3 Sets
10-15 Reps
@8
4
Tricep Extension (Machine)
3 Sets
10-15 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@8
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
@8
Day 1
1
Hack Squat
1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Seated Hamstring Curl
3 Sets
10-15 Reps
@8
3
Back Extension (Weighted)
3 Sets
10-15 Reps
@8
4
Walking Lunge (Dumbbell)
2 Sets
20-30 Reps
5
Seated Calf Raise
3 Sets
15-20 Reps
@8
Day 2
1
Incline Bench Press (Barbell)
1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
@8
3
Chest Press (Machine)
3 Sets
10-15 Reps
@8
4
Wide Grip Lat Pulldown
3 Sets
10-15 Reps
@8
5
Chest Fly (Machine)
2 Sets
15-20 Reps
@8
6
Seated Row (Cable)
2 Sets
10-15 Reps
@8
Day 3
1
Bicep Curl (Barbell)
3 Sets
10-15 Reps
@8
2
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@8
3
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@8
4
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
5
Lateral Raise (Machine)
3 Sets
15-20 Reps
@8
6
Upright Row (Barbell)
3 Sets
15-20 Reps
@8
Day 4
1
Squat (Barbell)
1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Romanian Deadlift (Barbell)
3 Sets
10-15 Reps
@8
3
Glute Kickback
2 Sets
10-15 Reps
@8
4
Seated Hamstring Curl
2 Sets
10-15 Reps
@8
5
Leg Extension
2 Sets
10-15 Reps
@8
6
Seated Calf Raise
2 Sets
15-20 Reps
@8
Day 5
1
Bench Press (Barbell)
1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Wide Grip Lat Pulldown
3 Sets
10-15 Reps
@8
3
Incline Bench Press (Smith Machine)
3 Sets
10-15 Reps
@8
4
T-Bar Row
2 Sets
10-15 Reps
@8
5
Dumbbell Row
2 Sets
10-15 Reps
@8
Day 6
1
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@8
2
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
3
Preacher Curl (Barbell)
3 Sets
10-15 Reps
@8
4
Tricep Extension (Machine)
3 Sets
10-15 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@8
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
@8
Day 1
1
Hack Squat
1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Seated Hamstring Curl
3 Sets
10-15 Reps
@8
3
Back Extension (Weighted)
3 Sets
10-15 Reps
@8
4
Walking Lunge (Dumbbell)
2 Sets
20-30 Reps
5
Seated Calf Raise
3 Sets
15-20 Reps
@8
Day 2
1
Incline Bench Press (Barbell)
1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
@8
3
Chest Press (Machine)
3 Sets
10-15 Reps
@8
4
Wide Grip Lat Pulldown
3 Sets
10-15 Reps
@8
5
Chest Fly (Machine)
2 Sets
15-20 Reps
@8
6
Seated Row (Cable)
2 Sets
10-15 Reps
@8
Day 3
1
Bicep Curl (Barbell)
3 Sets
10-15 Reps
@8
2
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@8
3
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@8
4
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
5
Lateral Raise (Machine)
3 Sets
15-20 Reps
@8
6
Upright Row (Barbell)
3 Sets
15-20 Reps
@8
Day 4
1
Squat (Barbell)
1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Romanian Deadlift (Barbell)
3 Sets
10-15 Reps
@8
3
Glute Kickback
2 Sets
10-15 Reps
@8
4
Seated Hamstring Curl
2 Sets
10-15 Reps
@8
5
Leg Extension
2 Sets
10-15 Reps
@8
6
Seated Calf Raise
2 Sets
15-20 Reps
@8
Day 5
1
Bench Press (Barbell)
1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Wide Grip Lat Pulldown
3 Sets
10-15 Reps
@8
3
Incline Bench Press (Smith Machine)
3 Sets
10-15 Reps
@8
4
T-Bar Row
2 Sets
10-15 Reps
@8
5
Dumbbell Row
2 Sets
10-15 Reps
@8
Day 6
1
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@8
2
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
3
Preacher Curl (Barbell)
3 Sets
10-15 Reps
@8
4
Tricep Extension (Machine)
3 Sets
10-15 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@8
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
@8
Day 1
1
Hack Squat
1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Seated Hamstring Curl
3 Sets
10-15 Reps
@8
3
Back Extension (Weighted)
3 Sets
10-15 Reps
@8
4
Walking Lunge (Dumbbell)
2 Sets
20-30 Reps
5
Seated Calf Raise
3 Sets
15-20 Reps
@8
Day 2
1
Incline Bench Press (Barbell)
1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
@8
3
Chest Press (Machine)
3 Sets
10-15 Reps
@8
4
Wide Grip Lat Pulldown
3 Sets
10-15 Reps
@8
5
Chest Fly (Machine)
2 Sets
15-20 Reps
@8
6
Seated Row (Cable)
2 Sets
10-15 Reps
@8
Day 3
1
Bicep Curl (Barbell)
3 Sets
10-15 Reps
@8
2
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@8
3
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@8
4
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
5
Lateral Raise (Machine)
3 Sets
15-20 Reps
@8
6
Upright Row (Barbell)
3 Sets
15-20 Reps
@8
Day 4
1
Squat (Barbell)
1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Romanian Deadlift (Barbell)
3 Sets
10-15 Reps
@8
3
Glute Kickback
2 Sets
10-15 Reps
@8
4
Seated Hamstring Curl
2 Sets
10-15 Reps
@8
5
Leg Extension
2 Sets
10-15 Reps
@8
6
Seated Calf Raise
2 Sets
15-20 Reps
@8
Day 5
1
Bench Press (Barbell)
1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Wide Grip Lat Pulldown
3 Sets
10-15 Reps
@8
3
Incline Bench Press (Smith Machine)
3 Sets
10-15 Reps
@8
4
T-Bar Row
2 Sets
10-15 Reps
@8
5
Dumbbell Row
2 Sets
10-15 Reps
@8
Day 6
1
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@8
2
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
3
Preacher Curl (Barbell)
3 Sets
10-15 Reps
@8
4
Tricep Extension (Machine)
3 Sets
10-15 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@8
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
@8
Day 1
1
Hack Squat
1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Seated Hamstring Curl
3 Sets
10-15 Reps
@8
3
Back Extension (Weighted)
3 Sets
10-15 Reps
@8
4
Walking Lunge (Dumbbell)
2 Sets
20-30 Reps
5
Seated Calf Raise
3 Sets
15-20 Reps
@8
Day 2
1
Incline Bench Press (Barbell)
1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
@8
3
Chest Press (Machine)
3 Sets
10-15 Reps
@8
4
Wide Grip Lat Pulldown
3 Sets
10-15 Reps
@8
5
Chest Fly (Machine)
2 Sets
15-20 Reps
@8
6
Seated Row (Cable)
2 Sets
10-15 Reps
@8
Day 3
1
Bicep Curl (Barbell)
3 Sets
10-15 Reps
@8
2
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@8
3
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@8
4
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
5
Lateral Raise (Machine)
3 Sets
15-20 Reps
@8
6
Upright Row (Barbell)
3 Sets
15-20 Reps
@8
Day 4
1
Squat (Barbell)
1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Romanian Deadlift (Barbell)
3 Sets
10-15 Reps
@8
3
Glute Kickback
2 Sets
10-15 Reps
@8
4
Seated Hamstring Curl
2 Sets
10-15 Reps
@8
5
Leg Extension
2 Sets
10-15 Reps
@8
6
Seated Calf Raise
2 Sets
15-20 Reps
@8
Day 5
1
Bench Press (Barbell)
1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Wide Grip Lat Pulldown
3 Sets
10-15 Reps
@8
3
Incline Bench Press (Smith Machine)
3 Sets
10-15 Reps
@8
4
T-Bar Row
2 Sets
10-15 Reps
@8
5
Dumbbell Row
2 Sets
10-15 Reps
@8
Day 6
1
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@8
2
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
3
Preacher Curl (Barbell)
3 Sets
10-15 Reps
@8
4
Tricep Extension (Machine)
3 Sets
10-15 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@8
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
@8
What People Are Saying(1 rating)
Only ratings with written feedback are displayed here.
5.00/ 5
Alex B.Age 35, Man
22 days ago
1 week complete
8 years of prior experience
As expected strength gains
More than expected muscle gains
None modifications
Well structured high volume hypertrophy program that covers all the bases !