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Rise of the phoenix
by Joe W.
2 athletes joined
Program Description
Full body training for size and strength This program consists of heavy, light and medium days to take you through a wide variety of exercises and rep selections throughout a 5 day week to keep progression moving along. Ideally the program would be run as Monday: heavy Tuesday: light Wednesday: medium Thursday: rest Friday: heavy Saturday: light Sunday: rest Then repeat the same the next weeks. Adding weight to the bar once all reps in the sets have been reached. This approach will give you the opportunity to hit all muscles 60 times within a 12 week period, plenty of times to make improvements in both strength and size.
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
80 minutes
Created
Mar 24, 2024 04:50
Last Edited
May 07, 2024 10:40
down_app
Week 1
1 / 12 Weeks
Day 1
4A
High Bar Squat (Barbell)
3 Sets
5 Reps
@10
4B
Bench Press (Barbell)
3 Sets
5 Reps
@10
5A
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@10
5B
Overhead Press (Barbell)
3 Sets
5 Reps
@10
6A
Pull-Up (Weighted)
3 Sets
5 Reps
@10
6B
Lying Tricep Extension (Barbell)
3 Sets
5 Reps
@10
7A
Bicep Curl (Barbell)
3 Sets
5 Reps
@10
7B
Cable Crunch
3 Sets
AMRAP
@10
Day 2
1A
Leg Extension
3 Sets
12-15 Reps
@10
1B
Leg Curl
3 Sets
12-15 Reps
@10
2A
Cable Crossover
3 Sets
12-15 Reps
@10
2B
Chest Supported Row (Machine)
3 Sets
12-15 Reps
@10
3A
Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
3B
Lat Pulldown
3 Sets
12-15 Reps
@10
4A
V-Handle Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
4B
Preacher Curl (Barbell)
3 Sets
12-15 Reps
@10
5A
Seated Calf Raise
3 Sets
12-15 Reps
@10
5B
Cable Crunch
3 Sets
AMRAP
@10
6
Dead Hang
3 Sets
1 mins
@10
Day 3
1A
Leg Press
3 Sets
8-12 Reps
@10
1B
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
2A
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@10
2B
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
@10
3A
Glute Bridge (Barbell)
3 Sets
8-12 Reps
@10
3B
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@10
4A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
5A
Seated Row (Cable)
3 Sets
8-12 Reps
@10
5B
Cable Crunch
3 Sets
AMRAP
@10
Day 4
1A
High Bar Squat (Barbell)
3 Sets
5-7 Reps
@10
1B
Bench Press (Barbell)
3 Sets
5-7 Reps
@10
2A
Pull-Up (Weighted)
3 Sets
5-7 Reps
@10
2B
Upright Row (Barbell)
3 Sets
5-7 Reps
@10
3A
Romanian Deadlift (Barbell)
3 Sets
5-7 Reps
@10
3B
Hanging Leg Raise
3 Sets
AMRAP
@10
4A
Chest Supported Row (Machine)
3 Sets
5-7 Reps
@10
4B
Lateral Raise (Machine)
3 Sets
6-10 Reps
@10
5A
Bicep Curl (Barbell)
3 Sets
6-8 Reps
@10
5B
JM Press
3 Sets
6-8 Reps
@10
6
Cable Crunch
3 Sets
AMRAP
@10
Day 5
1A
Leg Extension
3 Sets
12-20 Reps
@10
1B
Leg Curl
3 Sets
12-20 Reps
@10
2A
Pec Deck (Machine)
3 Sets
12-20 Reps
@10
2B
Wide Grip Pull-Up
3 Sets
AMRAP
@10
3A
Lateral Raise (Machine)
3 Sets
12-20 Reps
@10
3B
Seated Row (Cable)
3 Sets
12-20 Reps
@10
4A
Spider Curl
3 Sets
12-20 Reps
@10
4B
Tricep Rope Push Down (Cable)
3 Sets
12-20 Reps
@10
5A
Dead Hang
1 Set
5B
Cable Crunch
1 Set
Day 1
4A
High Bar Squat (Barbell)
3 Sets
5 Reps
@10
4B
Bench Press (Barbell)
3 Sets
5 Reps
@10
5A
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@10
5B
Overhead Press (Barbell)
3 Sets
5 Reps
@10
6A
Pull-Up (Weighted)
3 Sets
5 Reps
@10
6B
Lying Tricep Extension (Barbell)
3 Sets
5 Reps
@10
7A
Bicep Curl (Barbell)
3 Sets
5 Reps
@10
7B
Cable Crunch
3 Sets
AMRAP
@10
Day 2
1A
Leg Extension
3 Sets
12-15 Reps
@10
1B
Leg Curl
3 Sets
12-15 Reps
@10
2A
Cable Crossover
3 Sets
12-15 Reps
@10
2B
Chest Supported Row (Machine)
3 Sets
12-15 Reps
@10
3A
Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
3B
Lat Pulldown
3 Sets
12-15 Reps
@10
4A
V-Handle Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
4B
Preacher Curl (Barbell)
3 Sets
12-15 Reps
@10
5A
Seated Calf Raise
3 Sets
12-15 Reps
@10
5B
Cable Crunch
3 Sets
AMRAP
@10
6
Dead Hang
3 Sets
1 mins
@10
Day 3
1A
Leg Press
3 Sets
8-12 Reps
@10
1B
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
2A
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@10
2B
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
@10
3A
Glute Bridge (Barbell)
3 Sets
8-12 Reps
@10
3B
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@10
4A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
5A
Seated Row (Cable)
3 Sets
8-12 Reps
@10
5B
Cable Crunch
3 Sets
AMRAP
@10
Day 4
1A
High Bar Squat (Barbell)
3 Sets
5-7 Reps
@10
1B
Bench Press (Barbell)
3 Sets
5-7 Reps
@10
2A
Pull-Up (Weighted)
3 Sets
5-7 Reps
@10
2B
Upright Row (Barbell)
3 Sets
5-7 Reps
@10
3A
Romanian Deadlift (Barbell)
3 Sets
5-7 Reps
@10
3B
Hanging Leg Raise
3 Sets
AMRAP
@10
4A
Chest Supported Row (Machine)
3 Sets
5-7 Reps
@10
4B
Lateral Raise (Machine)
3 Sets
6-10 Reps
@10
5A
Bicep Curl (Barbell)
3 Sets
6-8 Reps
@10
5B
JM Press
3 Sets
6-8 Reps
@10
6
Cable Crunch
3 Sets
AMRAP
@10
Day 5
1A
Leg Extension
3 Sets
12-20 Reps
@10
1B
Leg Curl
3 Sets
12-20 Reps
@10
2A
Pec Deck (Machine)
3 Sets
12-20 Reps
@10
2B
Wide Grip Pull-Up
3 Sets
AMRAP
@10
3A
Lateral Raise (Machine)
3 Sets
12-20 Reps
@10
3B
Seated Row (Cable)
3 Sets
12-20 Reps
@10
4A
Spider Curl
3 Sets
12-20 Reps
@10
4B
Tricep Rope Push Down (Cable)
3 Sets
12-20 Reps
@10
5A
Dead Hang
1 Set
5B
Cable Crunch
1 Set
Day 1
4A
High Bar Squat (Barbell)
3 Sets
5 Reps
@10
4B
Bench Press (Barbell)
3 Sets
5 Reps
@10
5A
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@10
5B
Overhead Press (Barbell)
3 Sets
5 Reps
@10
6A
Pull-Up (Weighted)
3 Sets
5 Reps
@10
6B
Lying Tricep Extension (Barbell)
3 Sets
5 Reps
@10
7A
Bicep Curl (Barbell)
3 Sets
5 Reps
@10
7B
Cable Crunch
3 Sets
AMRAP
@10
Day 2
1A
Leg Extension
3 Sets
12-15 Reps
@10
1B
Leg Curl
3 Sets
12-15 Reps
@10
2A
Cable Crossover
3 Sets
12-15 Reps
@10
2B
Chest Supported Row (Machine)
3 Sets
12-15 Reps
@10
3A
Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
3B
Lat Pulldown
3 Sets
12-15 Reps
@10
4A
V-Handle Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
4B
Preacher Curl (Barbell)
3 Sets
12-15 Reps
@10
5A
Seated Calf Raise
3 Sets
12-15 Reps
@10
5B
Cable Crunch
3 Sets
AMRAP
@10
6
Dead Hang
3 Sets
1 mins
@10
Day 3
1A
Leg Press
3 Sets
8-12 Reps
@10
1B
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
2A
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@10
2B
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
@10
3A
Glute Bridge (Barbell)
3 Sets
8-12 Reps
@10
3B
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@10
4A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
5A
Seated Row (Cable)
3 Sets
8-12 Reps
@10
5B
Cable Crunch
3 Sets
AMRAP
@10
Day 4
1A
High Bar Squat (Barbell)
3 Sets
5-7 Reps
@10
1B
Bench Press (Barbell)
3 Sets
5-7 Reps
@10
2A
Pull-Up (Weighted)
3 Sets
5-7 Reps
@10
2B
Upright Row (Barbell)
3 Sets
5-7 Reps
@10
3A
Romanian Deadlift (Barbell)
3 Sets
5-7 Reps
@10
3B
Hanging Leg Raise
3 Sets
AMRAP
@10
4A
Chest Supported Row (Machine)
3 Sets
5-7 Reps
@10
4B
Lateral Raise (Machine)
3 Sets
6-10 Reps
@10
5A
Bicep Curl (Barbell)
3 Sets
6-8 Reps
@10
5B
JM Press
3 Sets
6-8 Reps
@10
6
Cable Crunch
3 Sets
AMRAP
@10
Day 5
1A
Leg Extension
3 Sets
12-20 Reps
@10
1B
Leg Curl
3 Sets
12-20 Reps
@10
2A
Pec Deck (Machine)
3 Sets
12-20 Reps
@10
2B
Wide Grip Pull-Up
3 Sets
AMRAP
@10
3A
Lateral Raise (Machine)
3 Sets
12-20 Reps
@10
3B
Seated Row (Cable)
3 Sets
12-20 Reps
@10
4A
Spider Curl
3 Sets
12-20 Reps
@10
4B
Tricep Rope Push Down (Cable)
3 Sets
12-20 Reps
@10
5A
Dead Hang
1 Set
5B
Cable Crunch
1 Set
Day 1
4A
High Bar Squat (Barbell)
3 Sets
5 Reps
@10
4B
Bench Press (Barbell)
3 Sets
5 Reps
@10
5A
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@10
5B
Overhead Press (Barbell)
3 Sets
5 Reps
@10
6A
Pull-Up (Weighted)
3 Sets
5 Reps
@10
6B
Lying Tricep Extension (Barbell)
3 Sets
5 Reps
@10
7A
Bicep Curl (Barbell)
3 Sets
5 Reps
@10
7B
Cable Crunch
3 Sets
AMRAP
@10
Day 2
1A
Leg Extension
3 Sets
12-15 Reps
@10
1B
Leg Curl
3 Sets
12-15 Reps
@10
2A
Cable Crossover
3 Sets
12-15 Reps
@10
2B
Chest Supported Row (Machine)
3 Sets
12-15 Reps
@10
3A
Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
3B
Lat Pulldown
3 Sets
12-15 Reps
@10
4A
V-Handle Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
4B
Preacher Curl (Barbell)
3 Sets
12-15 Reps
@10
5A
Seated Calf Raise
3 Sets
12-15 Reps
@10
5B
Cable Crunch
3 Sets
AMRAP
@10
6
Dead Hang
3 Sets
1 mins
@10
Day 3
1A
Leg Press
3 Sets
8-12 Reps
@10
1B
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
2A
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@10
2B
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
@10
3A
Glute Bridge (Barbell)
3 Sets
8-12 Reps
@10
3B
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@10
4A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
5A
Seated Row (Cable)
3 Sets
8-12 Reps
@10
5B
Cable Crunch
3 Sets
AMRAP
@10
Day 4
1A
High Bar Squat (Barbell)
3 Sets
5-7 Reps
@10
1B
Bench Press (Barbell)
3 Sets
5-7 Reps
@10
2A
Pull-Up (Weighted)
3 Sets
5-7 Reps
@10
2B
Upright Row (Barbell)
3 Sets
5-7 Reps
@10
3A
Romanian Deadlift (Barbell)
3 Sets
5-7 Reps
@10
3B
Hanging Leg Raise
3 Sets
AMRAP
@10
4A
Chest Supported Row (Machine)
3 Sets
5-7 Reps
@10
4B
Lateral Raise (Machine)
3 Sets
6-10 Reps
@10
5A
Bicep Curl (Barbell)
3 Sets
6-8 Reps
@10
5B
JM Press
3 Sets
6-8 Reps
@10
6
Cable Crunch
3 Sets
AMRAP
@10
Day 5
1A
Leg Extension
3 Sets
12-20 Reps
@10
1B
Leg Curl
3 Sets
12-20 Reps
@10
2A
Pec Deck (Machine)
3 Sets
12-20 Reps
@10
2B
Wide Grip Pull-Up
3 Sets
AMRAP
@10
3A
Lateral Raise (Machine)
3 Sets
12-20 Reps
@10
3B
Seated Row (Cable)
3 Sets
12-20 Reps
@10
4A
Spider Curl
3 Sets
12-20 Reps
@10
4B
Tricep Rope Push Down (Cable)
3 Sets
12-20 Reps
@10
5A
Dead Hang
1 Set
5B
Cable Crunch
1 Set
Day 1
4A
High Bar Squat (Barbell)
3 Sets
5 Reps
@10
4B
Bench Press (Barbell)
3 Sets
5 Reps
@10
5A
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@10
5B
Overhead Press (Barbell)
3 Sets
5 Reps
@10
6A
Pull-Up (Weighted)
3 Sets
5 Reps
@10
6B
Lying Tricep Extension (Barbell)
3 Sets
5 Reps
@10
7A
Bicep Curl (Barbell)
3 Sets
5 Reps
@10
7B
Cable Crunch
3 Sets
AMRAP
@10
Day 2
1A
Leg Extension
3 Sets
12-15 Reps
@10
1B
Leg Curl
3 Sets
12-15 Reps
@10
2A
Cable Crossover
3 Sets
12-15 Reps
@10
2B
Chest Supported Row (Machine)
3 Sets
12-15 Reps
@10
3A
Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
3B
Lat Pulldown
3 Sets
12-15 Reps
@10
4A
V-Handle Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
4B
Preacher Curl (Barbell)
3 Sets
12-15 Reps
@10
5A
Seated Calf Raise
3 Sets
12-15 Reps
@10
5B
Cable Crunch
3 Sets
AMRAP
@10
6
Dead Hang
3 Sets
1 mins
@10
Day 3
1A
Leg Press
3 Sets
8-12 Reps
@10
1B
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
2A
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@10
2B
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
@10
3A
Glute Bridge (Barbell)
3 Sets
8-12 Reps
@10
3B
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@10
4A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
5A
Seated Row (Cable)
3 Sets
8-12 Reps
@10
5B
Cable Crunch
3 Sets
AMRAP
@10
Day 4
1A
High Bar Squat (Barbell)
3 Sets
5-7 Reps
@10
1B
Bench Press (Barbell)
3 Sets
5-7 Reps
@10
2A
Pull-Up (Weighted)
3 Sets
5-7 Reps
@10
2B
Upright Row (Barbell)
3 Sets
5-7 Reps
@10
3A
Romanian Deadlift (Barbell)
3 Sets
5-7 Reps
@10
3B
Hanging Leg Raise
3 Sets
AMRAP
@10
4A
Chest Supported Row (Machine)
3 Sets
5-7 Reps
@10
4B
Lateral Raise (Machine)
3 Sets
6-10 Reps
@10
5A
Bicep Curl (Barbell)
3 Sets
6-8 Reps
@10
5B
JM Press
3 Sets
6-8 Reps
@10
6
Cable Crunch
3 Sets
AMRAP
@10
Day 5
1A
Leg Extension
3 Sets
12-20 Reps
@10
1B
Leg Curl
3 Sets
12-20 Reps
@10
2A
Pec Deck (Machine)
3 Sets
12-20 Reps
@10
2B
Wide Grip Pull-Up
3 Sets
AMRAP
@10
3A
Lateral Raise (Machine)
3 Sets
12-20 Reps
@10
3B
Seated Row (Cable)
3 Sets
12-20 Reps
@10
4A
Spider Curl
3 Sets
12-20 Reps
@10
4B
Tricep Rope Push Down (Cable)
3 Sets
12-20 Reps
@10
5A
Dead Hang
1 Set
5B
Cable Crunch
1 Set
Day 1
4A
High Bar Squat (Barbell)
3 Sets
5 Reps
@10
4B
Bench Press (Barbell)
3 Sets
5 Reps
@10
5A
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@10
5B
Overhead Press (Barbell)
3 Sets
5 Reps
@10
6A
Pull-Up (Weighted)
3 Sets
5 Reps
@10
6B
Lying Tricep Extension (Barbell)
3 Sets
5 Reps
@10
7A
Bicep Curl (Barbell)
3 Sets
5 Reps
@10
7B
Cable Crunch
3 Sets
AMRAP
@10
Day 2
1A
Leg Extension
3 Sets
12-15 Reps
@10
1B
Leg Curl
3 Sets
12-15 Reps
@10
2A
Cable Crossover
3 Sets
12-15 Reps
@10
2B
Chest Supported Row (Machine)
3 Sets
12-15 Reps
@10
3A
Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
3B
Lat Pulldown
3 Sets
12-15 Reps
@10
4A
V-Handle Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
4B
Preacher Curl (Barbell)
3 Sets
12-15 Reps
@10
5A
Seated Calf Raise
3 Sets
12-15 Reps
@10
5B
Cable Crunch
3 Sets
AMRAP
@10
6
Dead Hang
3 Sets
1 mins
@10
Day 3
1A
Leg Press
3 Sets
8-12 Reps
@10
1B
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
2A
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@10
2B
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
@10
3A
Glute Bridge (Barbell)
3 Sets
8-12 Reps
@10
3B
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@10
4A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
5A
Seated Row (Cable)
3 Sets
8-12 Reps
@10
5B
Cable Crunch
3 Sets
AMRAP
@10
Day 4
1A
High Bar Squat (Barbell)
3 Sets
5-7 Reps
@10
1B
Bench Press (Barbell)
3 Sets
5-7 Reps
@10
2A
Pull-Up (Weighted)
3 Sets
5-7 Reps
@10
2B
Upright Row (Barbell)
3 Sets
5-7 Reps
@10
3A
Romanian Deadlift (Barbell)
3 Sets
5-7 Reps
@10
3B
Hanging Leg Raise
3 Sets
AMRAP
@10
4A
Chest Supported Row (Machine)
3 Sets
5-7 Reps
@10
4B
Lateral Raise (Machine)
3 Sets
6-10 Reps
@10
5A
Bicep Curl (Barbell)
3 Sets
6-8 Reps
@10
5B
JM Press
3 Sets
6-8 Reps
@10
6
Cable Crunch
3 Sets
AMRAP
@10
Day 5
1A
Leg Extension
3 Sets
12-20 Reps
@10
1B
Leg Curl
3 Sets
12-20 Reps
@10
2A
Pec Deck (Machine)
3 Sets
12-20 Reps
@10
2B
Wide Grip Pull-Up
3 Sets
AMRAP
@10
3A
Lateral Raise (Machine)
3 Sets
12-20 Reps
@10
3B
Seated Row (Cable)
3 Sets
12-20 Reps
@10
4A
Spider Curl
3 Sets
12-20 Reps
@10
4B
Tricep Rope Push Down (Cable)
3 Sets
12-20 Reps
@10
5A
Dead Hang
1 Set
5B
Cable Crunch
1 Set
Day 1
4A
High Bar Squat (Barbell)
3 Sets
5 Reps
@10
4B
Bench Press (Barbell)
3 Sets
5 Reps
@10
5A
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@10
5B
Overhead Press (Barbell)
3 Sets
5 Reps
@10
6A
Pull-Up (Weighted)
3 Sets
5 Reps
@10
6B
Lying Tricep Extension (Barbell)
3 Sets
5 Reps
@10
7A
Bicep Curl (Barbell)
3 Sets
5 Reps
@10
7B
Cable Crunch
3 Sets
AMRAP
@10
Day 2
1A
Leg Extension
3 Sets
12-15 Reps
@10
1B
Leg Curl
3 Sets
12-15 Reps
@10
2A
Cable Crossover
3 Sets
12-15 Reps
@10
2B
Chest Supported Row (Machine)
3 Sets
12-15 Reps
@10
3A
Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
3B
Lat Pulldown
3 Sets
12-15 Reps
@10
4A
V-Handle Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
4B
Preacher Curl (Barbell)
3 Sets
12-15 Reps
@10
5A
Seated Calf Raise
3 Sets
12-15 Reps
@10
5B
Cable Crunch
3 Sets
AMRAP
@10
6
Dead Hang
3 Sets
1 mins
@10
Day 3
1A
Leg Press
3 Sets
8-12 Reps
@10
1B
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
2A
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@10
2B
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
@10
3A
Glute Bridge (Barbell)
3 Sets
8-12 Reps
@10
3B
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@10
4A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
5A
Seated Row (Cable)
3 Sets
8-12 Reps
@10
5B
Cable Crunch
3 Sets
AMRAP
@10
Day 4
1A
High Bar Squat (Barbell)
3 Sets
5-7 Reps
@10
1B
Bench Press (Barbell)
3 Sets
5-7 Reps
@10
2A
Pull-Up (Weighted)
3 Sets
5-7 Reps
@10
2B
Upright Row (Barbell)
3 Sets
5-7 Reps
@10
3A
Romanian Deadlift (Barbell)
3 Sets
5-7 Reps
@10
3B
Hanging Leg Raise
3 Sets
AMRAP
@10
4A
Chest Supported Row (Machine)
3 Sets
5-7 Reps
@10
4B
Lateral Raise (Machine)
3 Sets
6-10 Reps
@10
5A
Bicep Curl (Barbell)
3 Sets
6-8 Reps
@10
5B
JM Press
3 Sets
6-8 Reps
@10
6
Cable Crunch
3 Sets
AMRAP
@10
Day 5
1A
Leg Extension
3 Sets
12-20 Reps
@10
1B
Leg Curl
3 Sets
12-20 Reps
@10
2A
Pec Deck (Machine)
3 Sets
12-20 Reps
@10
2B
Wide Grip Pull-Up
3 Sets
AMRAP
@10
3A
Lateral Raise (Machine)
3 Sets
12-20 Reps
@10
3B
Seated Row (Cable)
3 Sets
12-20 Reps
@10
4A
Spider Curl
3 Sets
12-20 Reps
@10
4B
Tricep Rope Push Down (Cable)
3 Sets
12-20 Reps
@10
5A
Dead Hang
1 Set
5B
Cable Crunch
1 Set
Day 1
4A
High Bar Squat (Barbell)
3 Sets
5 Reps
@10
4B
Bench Press (Barbell)
3 Sets
5 Reps
@10
5A
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@10
5B
Overhead Press (Barbell)
3 Sets
5 Reps
@10
6A
Pull-Up (Weighted)
3 Sets
5 Reps
@10
6B
Lying Tricep Extension (Barbell)
3 Sets
5 Reps
@10
7A
Bicep Curl (Barbell)
3 Sets
5 Reps
@10
7B
Cable Crunch
3 Sets
AMRAP
@10
Day 2
1A
Leg Extension
3 Sets
12-15 Reps
@10
1B
Leg Curl
3 Sets
12-15 Reps
@10
2A
Cable Crossover
3 Sets
12-15 Reps
@10
2B
Chest Supported Row (Machine)
3 Sets
12-15 Reps
@10
3A
Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
3B
Lat Pulldown
3 Sets
12-15 Reps
@10
4A
V-Handle Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
4B
Preacher Curl (Barbell)
3 Sets
12-15 Reps
@10
5A
Seated Calf Raise
3 Sets
12-15 Reps
@10
5B
Cable Crunch
3 Sets
AMRAP
@10
6
Dead Hang
3 Sets
1 mins
@10
Day 3
1A
Leg Press
3 Sets
8-12 Reps
@10
1B
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
2A
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@10
2B
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
@10
3A
Glute Bridge (Barbell)
3 Sets
8-12 Reps
@10
3B
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@10
4A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
5A
Seated Row (Cable)
3 Sets
8-12 Reps
@10
5B
Cable Crunch
3 Sets
AMRAP
@10
Day 4
1A
High Bar Squat (Barbell)
3 Sets
5-7 Reps
@10
1B
Bench Press (Barbell)
3 Sets
5-7 Reps
@10
2A
Pull-Up (Weighted)
3 Sets
5-7 Reps
@10
2B
Upright Row (Barbell)
3 Sets
5-7 Reps
@10
3A
Romanian Deadlift (Barbell)
3 Sets
5-7 Reps
@10
3B
Hanging Leg Raise
3 Sets
AMRAP
@10
4A
Chest Supported Row (Machine)
3 Sets
5-7 Reps
@10
4B
Lateral Raise (Machine)
3 Sets
6-10 Reps
@10
5A
Bicep Curl (Barbell)
3 Sets
6-8 Reps
@10
5B
JM Press
3 Sets
6-8 Reps
@10
6
Cable Crunch
3 Sets
AMRAP
@10
Day 5
1A
Leg Extension
3 Sets
12-20 Reps
@10
1B
Leg Curl
3 Sets
12-20 Reps
@10
2A
Pec Deck (Machine)
3 Sets
12-20 Reps
@10
2B
Wide Grip Pull-Up
3 Sets
AMRAP
@10
3A
Lateral Raise (Machine)
3 Sets
12-20 Reps
@10
3B
Seated Row (Cable)
3 Sets
12-20 Reps
@10
4A
Spider Curl
3 Sets
12-20 Reps
@10
4B
Tricep Rope Push Down (Cable)
3 Sets
12-20 Reps
@10
5A
Dead Hang
1 Set
5B
Cable Crunch
1 Set
Day 1
4A
High Bar Squat (Barbell)
3 Sets
5 Reps
@10
4B
Bench Press (Barbell)
3 Sets
5 Reps
@10
5A
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@10
5B
Overhead Press (Barbell)
3 Sets
5 Reps
@10
6A
Pull-Up (Weighted)
3 Sets
5 Reps
@10
6B
Lying Tricep Extension (Barbell)
3 Sets
5 Reps
@10
7A
Bicep Curl (Barbell)
3 Sets
5 Reps
@10
7B
Cable Crunch
3 Sets
AMRAP
@10
Day 2
1A
Leg Extension
3 Sets
12-15 Reps
@10
1B
Leg Curl
3 Sets
12-15 Reps
@10
2A
Cable Crossover
3 Sets
12-15 Reps
@10
2B
Chest Supported Row (Machine)
3 Sets
12-15 Reps
@10
3A
Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
3B
Lat Pulldown
3 Sets
12-15 Reps
@10
4A
V-Handle Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
4B
Preacher Curl (Barbell)
3 Sets
12-15 Reps
@10
5A
Seated Calf Raise
3 Sets
12-15 Reps
@10
5B
Cable Crunch
3 Sets
AMRAP
@10
6
Dead Hang
3 Sets
1 mins
@10
Day 3
1A
Leg Press
3 Sets
8-12 Reps
@10
1B
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
2A
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@10
2B
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
@10
3A
Glute Bridge (Barbell)
3 Sets
8-12 Reps
@10
3B
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@10
4A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
5A
Seated Row (Cable)
3 Sets
8-12 Reps
@10
5B
Cable Crunch
3 Sets
AMRAP
@10
Day 4
1A
High Bar Squat (Barbell)
3 Sets
5-7 Reps
@10
1B
Bench Press (Barbell)
3 Sets
5-7 Reps
@10
2A
Pull-Up (Weighted)
3 Sets
5-7 Reps
@10
2B
Upright Row (Barbell)
3 Sets
5-7 Reps
@10
3A
Romanian Deadlift (Barbell)
3 Sets
5-7 Reps
@10
3B
Hanging Leg Raise
3 Sets
AMRAP
@10
4A
Chest Supported Row (Machine)
3 Sets
5-7 Reps
@10
4B
Lateral Raise (Machine)
3 Sets
6-10 Reps
@10
5A
Bicep Curl (Barbell)
3 Sets
6-8 Reps
@10
5B
JM Press
3 Sets
6-8 Reps
@10
6
Cable Crunch
3 Sets
AMRAP
@10
Day 5
1A
Leg Extension
3 Sets
12-20 Reps
@10
1B
Leg Curl
3 Sets
12-20 Reps
@10
2A
Pec Deck (Machine)
3 Sets
12-20 Reps
@10
2B
Wide Grip Pull-Up
3 Sets
AMRAP
@10
3A
Lateral Raise (Machine)
3 Sets
12-20 Reps
@10
3B
Seated Row (Cable)
3 Sets
12-20 Reps
@10
4A
Spider Curl
3 Sets
12-20 Reps
@10
4B
Tricep Rope Push Down (Cable)
3 Sets
12-20 Reps
@10
5A
Dead Hang
1 Set
5B
Cable Crunch
1 Set
Day 1
4A
High Bar Squat (Barbell)
3 Sets
5 Reps
@10
4B
Bench Press (Barbell)
3 Sets
5 Reps
@10
5A
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@10
5B
Overhead Press (Barbell)
3 Sets
5 Reps
@10
6A
Pull-Up (Weighted)
3 Sets
5 Reps
@10
6B
Lying Tricep Extension (Barbell)
3 Sets
5 Reps
@10
7A
Bicep Curl (Barbell)
3 Sets
5 Reps
@10
7B
Cable Crunch
3 Sets
AMRAP
@10
Day 2
1A
Leg Extension
3 Sets
12-15 Reps
@10
1B
Leg Curl
3 Sets
12-15 Reps
@10
2A
Cable Crossover
3 Sets
12-15 Reps
@10
2B
Chest Supported Row (Machine)
3 Sets
12-15 Reps
@10
3A
Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
3B
Lat Pulldown
3 Sets
12-15 Reps
@10
4A
V-Handle Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
4B
Preacher Curl (Barbell)
3 Sets
12-15 Reps
@10
5A
Seated Calf Raise
3 Sets
12-15 Reps
@10
5B
Cable Crunch
3 Sets
AMRAP
@10
6
Dead Hang
3 Sets
1 mins
@10
Day 3
1A
Leg Press
3 Sets
8-12 Reps
@10
1B
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
2A
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@10
2B
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
@10
3A
Glute Bridge (Barbell)
3 Sets
8-12 Reps
@10
3B
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@10
4A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
5A
Seated Row (Cable)
3 Sets
8-12 Reps
@10
5B
Cable Crunch
3 Sets
AMRAP
@10
Day 4
1A
High Bar Squat (Barbell)
3 Sets
5-7 Reps
@10
1B
Bench Press (Barbell)
3 Sets
5-7 Reps
@10
2A
Pull-Up (Weighted)
3 Sets
5-7 Reps
@10
2B
Upright Row (Barbell)
3 Sets
5-7 Reps
@10
3A
Romanian Deadlift (Barbell)
3 Sets
5-7 Reps
@10
3B
Hanging Leg Raise
3 Sets
AMRAP
@10
4A
Chest Supported Row (Machine)
3 Sets
5-7 Reps
@10
4B
Lateral Raise (Machine)
3 Sets
6-10 Reps
@10
5A
Bicep Curl (Barbell)
3 Sets
6-8 Reps
@10
5B
JM Press
3 Sets
6-8 Reps
@10
6
Cable Crunch
3 Sets
AMRAP
@10
Day 5
1A
Leg Extension
3 Sets
12-20 Reps
@10
1B
Leg Curl
3 Sets
12-20 Reps
@10
2A
Pec Deck (Machine)
3 Sets
12-20 Reps
@10
2B
Wide Grip Pull-Up
3 Sets
AMRAP
@10
3A
Lateral Raise (Machine)
3 Sets
12-20 Reps
@10
3B
Seated Row (Cable)
3 Sets
12-20 Reps
@10
4A
Spider Curl
3 Sets
12-20 Reps
@10
4B
Tricep Rope Push Down (Cable)
3 Sets
12-20 Reps
@10
5A
Dead Hang
1 Set
5B
Cable Crunch
1 Set
Day 1
4A
High Bar Squat (Barbell)
3 Sets
5 Reps
@10
4B
Bench Press (Barbell)
3 Sets
5 Reps
@10
5A
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@10
5B
Overhead Press (Barbell)
3 Sets
5 Reps
@10
6A
Pull-Up (Weighted)
3 Sets
5 Reps
@10
6B
Lying Tricep Extension (Barbell)
3 Sets
5 Reps
@10
7A
Bicep Curl (Barbell)
3 Sets
5 Reps
@10
7B
Cable Crunch
3 Sets
AMRAP
@10
Day 2
1A
Leg Extension
3 Sets
12-15 Reps
@10
1B
Leg Curl
3 Sets
12-15 Reps
@10
2A
Cable Crossover
3 Sets
12-15 Reps
@10
2B
Chest Supported Row (Machine)
3 Sets
12-15 Reps
@10
3A
Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
3B
Lat Pulldown
3 Sets
12-15 Reps
@10
4A
V-Handle Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
4B
Preacher Curl (Barbell)
3 Sets
12-15 Reps
@10
5A
Seated Calf Raise
3 Sets
12-15 Reps
@10
5B
Cable Crunch
3 Sets
AMRAP
@10
6
Dead Hang
3 Sets
1 mins
@10
Day 3
1A
Leg Press
3 Sets
8-12 Reps
@10
1B
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
2A
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@10
2B
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
@10
3A
Glute Bridge (Barbell)
3 Sets
8-12 Reps
@10
3B
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@10
4A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
5A
Seated Row (Cable)
3 Sets
8-12 Reps
@10
5B
Cable Crunch
3 Sets
AMRAP
@10
Day 4
1A
High Bar Squat (Barbell)
3 Sets
5-7 Reps
@10
1B
Bench Press (Barbell)
3 Sets
5-7 Reps
@10
2A
Pull-Up (Weighted)
3 Sets
5-7 Reps
@10
2B
Upright Row (Barbell)
3 Sets
5-7 Reps
@10
3A
Romanian Deadlift (Barbell)
3 Sets
5-7 Reps
@10
3B
Hanging Leg Raise
3 Sets
AMRAP
@10
4A
Chest Supported Row (Machine)
3 Sets
5-7 Reps
@10
4B
Lateral Raise (Machine)
3 Sets
6-10 Reps
@10
5A
Bicep Curl (Barbell)
3 Sets
6-8 Reps
@10
5B
JM Press
3 Sets
6-8 Reps
@10
6
Cable Crunch
3 Sets
AMRAP
@10
Day 5
1A
Leg Extension
3 Sets
12-20 Reps
@10
1B
Leg Curl
3 Sets
12-20 Reps
@10
2A
Pec Deck (Machine)
3 Sets
12-20 Reps
@10
2B
Wide Grip Pull-Up
3 Sets
AMRAP
@10
3A
Lateral Raise (Machine)
3 Sets
12-20 Reps
@10
3B
Seated Row (Cable)
3 Sets
12-20 Reps
@10
4A
Spider Curl
3 Sets
12-20 Reps
@10
4B
Tricep Rope Push Down (Cable)
3 Sets
12-20 Reps
@10
5A
Dead Hang
1 Set
5B
Cable Crunch
1 Set
Day 1
4A
High Bar Squat (Barbell)
3 Sets
5 Reps
@10
4B
Bench Press (Barbell)
3 Sets
5 Reps
@10
5A
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@10
5B
Overhead Press (Barbell)
3 Sets
5 Reps
@10
6A
Pull-Up (Weighted)
3 Sets
5 Reps
@10
6B
Lying Tricep Extension (Barbell)
3 Sets
5 Reps
@10
7A
Bicep Curl (Barbell)
3 Sets
5 Reps
@10
7B
Cable Crunch
3 Sets
AMRAP
@10
Day 2
1A
Leg Extension
3 Sets
12-15 Reps
@10
1B
Leg Curl
3 Sets
12-15 Reps
@10
2A
Cable Crossover
3 Sets
12-15 Reps
@10
2B
Chest Supported Row (Machine)
3 Sets
12-15 Reps
@10
3A
Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
3B
Lat Pulldown
3 Sets
12-15 Reps
@10
4A
V-Handle Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
4B
Preacher Curl (Barbell)
3 Sets
12-15 Reps
@10
5A
Seated Calf Raise
3 Sets
12-15 Reps
@10
5B
Cable Crunch
3 Sets
AMRAP
@10
6
Dead Hang
3 Sets
1 mins
@10
Day 3
1A
Leg Press
3 Sets
8-12 Reps
@10
1B
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
2A
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@10
2B
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
@10
3A
Glute Bridge (Barbell)
3 Sets
8-12 Reps
@10
3B
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@10
4A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
5A
Seated Row (Cable)
3 Sets
8-12 Reps
@10
5B
Cable Crunch
3 Sets
AMRAP
@10
Day 4
1A
High Bar Squat (Barbell)
3 Sets
5-7 Reps
@10
1B
Bench Press (Barbell)
3 Sets
5-7 Reps
@10
2A
Pull-Up (Weighted)
3 Sets
5-7 Reps
@10
2B
Upright Row (Barbell)
3 Sets
5-7 Reps
@10
3A
Romanian Deadlift (Barbell)
3 Sets
5-7 Reps
@10
3B
Hanging Leg Raise
3 Sets
AMRAP
@10
4A
Chest Supported Row (Machine)
3 Sets
5-7 Reps
@10
4B
Lateral Raise (Machine)
3 Sets
6-10 Reps
@10
5A
Bicep Curl (Barbell)
3 Sets
6-8 Reps
@10
5B
JM Press
3 Sets
6-8 Reps
@10
6
Cable Crunch
3 Sets
AMRAP
@10
Day 5
1A
Leg Extension
3 Sets
12-20 Reps
@10
1B
Leg Curl
3 Sets
12-20 Reps
@10
2A
Pec Deck (Machine)
3 Sets
12-20 Reps
@10
2B
Wide Grip Pull-Up
3 Sets
AMRAP
@10
3A
Lateral Raise (Machine)
3 Sets
12-20 Reps
@10
3B
Seated Row (Cable)
3 Sets
12-20 Reps
@10
4A
Spider Curl
3 Sets
12-20 Reps
@10
4B
Tricep Rope Push Down (Cable)
3 Sets
12-20 Reps
@10
5A
Dead Hang
1 Set
5B
Cable Crunch
1 Set