logo
BoostcampPNG
Bricked Up
by Blain D.
3 athletes joined
Program Description
The Idea: The goal for putting this program together was to make a well rounded four day upper/lower split with just enough volume to keep seeing meaningful results. Running The Program: While running this program try to do the exercises the way they are arranged. These workouts can also be done super setting the exercises. For example on any of the workouts, exercises 1/2, 3/4, 5/6, 7/8 can be done as super sets to save you some time. I’d recommend de loading every six weeks. For compound lifts try to stay in a 6-8 rep range. For smaller muscle groups and isolation exercises stay in a 8-12 or a 12-15 rep range. Feel free to swap out any exercises but just make sure it’s working the same muscle group. Also use the double progression system. The Focus: This program focuses on 8 muscle groups. Biceps, triceps, chest, shoulders, back, quads, hamstrings, glutes. If you’re up for training abs and calves with whatever gets you motivated to do them, please do. I could suggest that on your rest days you could do 35-45 min on an incline treadmill for some cardio and even get a little training in for you calves putting them in lengthened position. Warm Ups: Lower 5-10 minute cardio to get the HR up and promote blood flow (incline treadmill, bike, row etc…) 90-90 hip switches (10/side) Worlds greatest stretch (30-60 seconds/side) Monster walk forward/backward (20-30 seconds each direction Monster walk left/right (20-30 seconds each direction) Upper 5-10 minute cardio to get the HR up and promote blood flow (incline treadmill, bike, row etc…) PVC pipe pass throughs (5-10reps) PVC pipe pass throughs w/ around the world (5/side) PVC lat stretch (30-60 seconds per side) Scorpion chest opener (5/side) Supinated band pull apart (10-15 reps) Pronated band pull apart (10-15 reps) Scapular pull ups (5-10 reps) On compound lifts pyramid up the weight to your heavy sets. Do 1 light set, 1 medium set, 2 heavy sets. Planning your workouts: I try to run this split Mon, Wed, Fri, Sat because this works well with my schedule and I recover well while on my days off work, this is just an example. You could also run this by taking a 1 day break in between each work out. So one week you work out 4 days and the next week you work out 3 days. All that matters is do whatever works best for you and try to stay consistent. I wish I could use RIR instead of RPE to indicate the level of intensity for each set because I feel like that’s a lot easier to gauge but the app won’t let me… I’d suggest 2-3 RIR for first two or three sets then 0-2 RIR on the final set for each exercise.
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Jul 10, 2024 01:45
Last Edited
Jul 16, 2024 11:33
down_app
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@7
@9
2
Flat Bench Curls
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3
Incline Cable Flys
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
Kelso Shrug (cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
6
Reverse Grip Preacher Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
7
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
8
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
Day 2
1
Neutral Grip Pull Up
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
3
Hack Squat
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@7
@9
4
Pullover (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
Romanian Deadlift (Barbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@7
@9
6
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
7
Pull-Up (Assisted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
8
Bulgarian Split Squat (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
Day 3
1
Incline Chest Press (Machine)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
4
Dip (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
5
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
6
Pec Deck (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
8
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
Day 4
1
Yates Row
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Lying Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
3
Belt Squat
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7
@8
@9
4
Single Arm Iso Row
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
Safety Bar Good Morning
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7
@8
@9
6
Sissy Squat
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
7
Pull-Up (Assisted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
8
Single Leg Hip Thrust
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@7
@9
2
Flat Bench Curls
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3
Incline Cable Flys
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
Kelso Shrug (cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
6
Reverse Grip Preacher Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
7
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
8
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
Day 3
1
Incline Chest Press (Machine)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
4
Dip (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
5
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
6
Pec Deck (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
8
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
Day 4
1
Yates Row
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Lying Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
3
Belt Squat
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7
@8
@9
4
Single Arm Iso Row
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
Safety Bar Good Morning
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7
@8
@9
6
Sissy Squat
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
7
Pull-Up (Assisted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
8
Single Leg Hip Thrust
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
Day 2
1
Neutral Grip Pull Up
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
3
Hack Squat
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@7
@9
4
Pullover (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
Romanian Deadlift (Barbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@7
@9
6
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
7
Pull-Up (Assisted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
8
Bulgarian Split Squat (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@7
@9
2
Flat Bench Curls
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3
Incline Cable Flys
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
Kelso Shrug (cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
6
Reverse Grip Preacher Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
7
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
8
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
Day 2
1
Neutral Grip Pull Up
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
3
Hack Squat
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@7
@9
4
Pullover (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
Romanian Deadlift (Barbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@7
@9
6
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
7
Pull-Up (Assisted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
8
Bulgarian Split Squat (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
Day 3
1
Incline Chest Press (Machine)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
4
Dip (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
5
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
6
Pec Deck (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
8
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
Day 4
1
Yates Row
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Lying Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
3
Belt Squat
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7
@8
@9
4
Single Arm Iso Row
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
Safety Bar Good Morning
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7
@8
@9
6
Sissy Squat
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
7
Pull-Up (Assisted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
8
Single Leg Hip Thrust
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@7
@9
2
Flat Bench Curls
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3
Incline Cable Flys
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
Kelso Shrug (cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
6
Reverse Grip Preacher Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
7
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
8
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
Day 2
1
Neutral Grip Pull Up
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
3
Hack Squat
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@7
@9
4
Pullover (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
Romanian Deadlift (Barbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@7
@9
6
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
7
Pull-Up (Assisted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
8
Bulgarian Split Squat (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
Day 3
1
Incline Chest Press (Machine)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
4
Dip (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
5
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
6
Pec Deck (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
8
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
Day 4
1
Yates Row
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Lying Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
3
Belt Squat
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7
@8
@9
4
Single Arm Iso Row
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
Safety Bar Good Morning
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7
@8
@9
6
Sissy Squat
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
7
Pull-Up (Assisted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
8
Single Leg Hip Thrust
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@7
@9
2
Flat Bench Curls
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3
Incline Cable Flys
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
Kelso Shrug (cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
6
Reverse Grip Preacher Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
7
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
8
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
Day 2
1
Neutral Grip Pull Up
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
3
Hack Squat
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@7
@9
4
Pullover (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
Romanian Deadlift (Barbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@7
@9
6
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
7
Pull-Up (Assisted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
8
Bulgarian Split Squat (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
Day 3
1
Incline Chest Press (Machine)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
4
Dip (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
5
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
6
Pec Deck (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
8
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
Day 4
1
Yates Row
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Lying Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
3
Belt Squat
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7
@8
@9
4
Single Arm Iso Row
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
Safety Bar Good Morning
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7
@8
@9
6
Sissy Squat
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
7
Pull-Up (Assisted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
8
Single Leg Hip Thrust
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@7
@9
2
Flat Bench Curls
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3
Incline Cable Flys
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
Kelso Shrug (cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
6
Reverse Grip Preacher Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
7
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
8
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
Day 2
1
Neutral Grip Pull Up
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
3
Hack Squat
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@7
@9
4
Pullover (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
Romanian Deadlift (Barbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@7
@9
6
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
7
Pull-Up (Assisted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
8
Bulgarian Split Squat (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
Day 3
1
Incline Chest Press (Machine)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
4
Dip (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
5
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
6
Pec Deck (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
8
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
Day 4
1
Yates Row
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Lying Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
3
Belt Squat
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7
@8
@9
4
Single Arm Iso Row
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
Safety Bar Good Morning
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7
@8
@9
6
Sissy Squat
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
7
Pull-Up (Assisted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
8
Single Leg Hip Thrust
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@7
@9
2
Flat Bench Curls
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3
Incline Cable Flys
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
Kelso Shrug (cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
6
Reverse Grip Preacher Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
7
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
8
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
Day 2
1
Neutral Grip Pull Up
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
3
Hack Squat
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@7
@9
4
Pullover (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
Romanian Deadlift (Barbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@7
@9
6
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
7
Pull-Up (Assisted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
8
Bulgarian Split Squat (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
Day 3
1
Incline Chest Press (Machine)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
4
Dip (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
5
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
6
Pec Deck (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
8
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
Day 4
1
Yates Row
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Lying Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
3
Belt Squat
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7
@8
@9
4
Single Arm Iso Row
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
Safety Bar Good Morning
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7
@8
@9
6
Sissy Squat
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
7
Pull-Up (Assisted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
8
Single Leg Hip Thrust
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@7
@9
2
Flat Bench Curls
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3
Incline Cable Flys
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
Kelso Shrug (cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
6
Reverse Grip Preacher Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
7
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
8
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
Day 2
1
Neutral Grip Pull Up
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
3
Hack Squat
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@7
@9
4
Pullover (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
Romanian Deadlift (Barbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@7
@9
6
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
7
Pull-Up (Assisted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
8
Bulgarian Split Squat (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
Day 3
1
Incline Chest Press (Machine)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
4
Dip (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
5
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
6
Pec Deck (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
8
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
Day 4
1
Yates Row
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Lying Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
3
Belt Squat
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7
@8
@9
4
Single Arm Iso Row
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
Safety Bar Good Morning
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7
@8
@9
6
Sissy Squat
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
7
Pull-Up (Assisted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
8
Single Leg Hip Thrust
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@7
@9
2
Flat Bench Curls
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3
Incline Cable Flys
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
Kelso Shrug (cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
6
Reverse Grip Preacher Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
7
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
8
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
Day 2
1
Neutral Grip Pull Up
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
3
Hack Squat
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@7
@9
4
Pullover (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
Romanian Deadlift (Barbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@7
@9
6
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
7
Pull-Up (Assisted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
8
Bulgarian Split Squat (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
Day 3
1
Incline Chest Press (Machine)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
4
Dip (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
5
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
6
Pec Deck (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
8
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
Day 4
1
Yates Row
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Lying Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
3
Belt Squat
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7
@8
@9
4
Single Arm Iso Row
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
Safety Bar Good Morning
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7
@8
@9
6
Sissy Squat
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
7
Pull-Up (Assisted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
8
Single Leg Hip Thrust
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@7
@9
2
Flat Bench Curls
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3
Incline Cable Flys
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
Kelso Shrug (cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
6
Reverse Grip Preacher Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
7
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
8
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
Day 2
1
Neutral Grip Pull Up
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
3
Hack Squat
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@7
@9
4
Pullover (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
Romanian Deadlift (Barbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@7
@9
6
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
7
Pull-Up (Assisted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
8
Bulgarian Split Squat (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
Day 3
1
Incline Chest Press (Machine)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
4
Dip (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
5
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
6
Pec Deck (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
8
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
Day 4
1
Yates Row
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Lying Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
3
Belt Squat
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7
@8
@9
4
Single Arm Iso Row
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
Safety Bar Good Morning
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7
@8
@9
6
Sissy Squat
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
7
Pull-Up (Assisted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
8
Single Leg Hip Thrust
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@7
@9
2
Flat Bench Curls
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3
Incline Cable Flys
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
Kelso Shrug (cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
6
Reverse Grip Preacher Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
7
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
8
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
Day 2
1
Neutral Grip Pull Up
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
3
Hack Squat
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@7
@9
4
Pullover (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
Romanian Deadlift (Barbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@7
@9
6
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
7
Pull-Up (Assisted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
8
Bulgarian Split Squat (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
Day 3
1
Incline Chest Press (Machine)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
4
Dip (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
5
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
6
Pec Deck (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
8
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
Day 4
1
Yates Row
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Lying Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
3
Belt Squat
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7
@8
@9
4
Single Arm Iso Row
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
Safety Bar Good Morning
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7
@8
@9
6
Sissy Squat
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
7
Pull-Up (Assisted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
8
Single Leg Hip Thrust
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@7
@9
2
Flat Bench Curls
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3
Incline Cable Flys
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
Kelso Shrug (cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
6
Reverse Grip Preacher Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
7
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
8
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
Day 2
1
Neutral Grip Pull Up
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
3
Hack Squat
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@7
@9
4
Pullover (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
Romanian Deadlift (Barbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@7
@9
6
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
7
Pull-Up (Assisted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
8
Bulgarian Split Squat (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
Day 3
1
Incline Chest Press (Machine)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
4
Dip (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
5
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
6
Pec Deck (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
8
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
Day 4
1
Yates Row
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Lying Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
3
Belt Squat
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7
@8
@9
4
Single Arm Iso Row
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
Safety Bar Good Morning
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7
@8
@9
6
Sissy Squat
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
7
Pull-Up (Assisted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
8
Single Leg Hip Thrust
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9