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Sculpt By Science 5 Day Training Split
by Katleho M.
33 athletes joined
Program Description
It is easy to lose fat by using diet alone, but nearly impossible to build muscle without weight training. Weight training is paramount to building muscle and improving body composition. This program has been built in a way that the overall volume and intensity is there to drive muscle protein synthesis, build muscle, and allow your body to recover which is equally important. The program is a 5-day program split into upper body, lower body , Push A(chest,shoulders,triceps), Pull (back and biceps) and legs.
Program Overview
Level
Novice, Intermediate, Advanced
Goal
Muscle & Sculpting, Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Mar 07, 2024 09:28
Last Edited
Jun 15, 2024 11:51
down_app
Week 1
1 / 12 Weeks
Day 3
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
3
Pec Deck (Machine)
4 Sets
10 Reps
4
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
5
Tricep Kick Back
4 Sets
10 Reps
6
Pullover (EZ Bar)
1 Set
2 Sets
12 Reps
10 Reps
7
Abs Crunch (Weighted)
1 Set
3 Sets
12 Reps
10 Reps
8
Cable Woodchopper
1 Set
3 Sets
12 Reps
10 Reps
Day 2
1A
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2A
Goblet Squat
4 Sets
10 Reps
3A
Stiff Leg Deadlift
4 Sets
10 Reps
4A
Leg Extension
4 Sets
8 Reps
5A
Leg Press (45 Degrees)
1 Set
3 Sets
12 Reps
10 Reps
6A
Leg Press (45 Degrees)
1 Set
3 Sets
12 Reps
10 Reps
7
Seated Calf Raise
4 Sets
12 Reps
8
Cable Woodchopper
1 Set
3 Sets
12 Reps
10 Reps
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2
Pendlay Row
4 Sets
10 Reps
3
Wide Grip Lat Pulldown
4 Sets
10 Reps
4
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
5A
Hammer Curl
4 Sets
10 Reps
6A
Concentration Curl
4 Sets
10 Reps
7A
Rope Crunches
1 Set
3 Sets
12 Reps
10 Reps
8A
Cable Woodchopper
1 Set
3 Sets
12 Reps
10 Reps
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2
Lunge (Barbell)
4 Sets
10 Reps
3A
Walking Lunge (Dumbbell)
4 Sets
10 Reps
4A
Leg Extension
4 Sets
15 Reps
5A
Leg Press (45 Degrees)
1 Set
3 Sets
12 Reps
10 Reps
6A
Leg Press (45 Degrees)
1 Set
3 Sets
12 Reps
10 Reps
7
Standing Calf Raise
1 Set
3 Sets
12 Reps
10 Reps
8
Lying Leg Raise
4 Sets
12 Reps
9
Cable Woodchopper
1 Set
3 Sets
12 Reps
10 Reps
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2
Lat Pulldown
4 Sets
10 Reps
4A
Front Raise
4 Sets
10 Reps
5A
Lateral Raise (Dumbbell)
4 Sets
10 Reps
6
Seated Row (Cable)
4 Sets
10 Reps
7
Face Pull
4 Sets
10 Reps
8
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
9
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
10
Bicep Curl (Cable)
4 Sets
10 Reps
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2
Lat Pulldown
4 Sets
10 Reps
4A
Front Raise
4 Sets
10 Reps
5A
Lateral Raise (Dumbbell)
4 Sets
10 Reps
6
Seated Row (Cable)
4 Sets
10 Reps
7
Face Pull
4 Sets
10 Reps
8
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
9
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
10
Bicep Curl (EZ Bar)
4 Sets
10 Reps
11
Bicep Curl (Cable)
4 Sets
10 Reps
Day 2
1A
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2A
Goblet Squat
4 Sets
10 Reps
3A
Stiff Leg Deadlift
4 Sets
10 Reps
4A
Leg Extension
4 Sets
8 Reps
5A
Leg Press (45 Degrees)
1 Set
3 Sets
12 Reps
10 Reps
6A
Leg Press (45 Degrees)
1 Set
3 Sets
12 Reps
10 Reps
7
Seated Calf Raise
4 Sets
12 Reps
8
Cable Woodchopper
1 Set
3 Sets
12 Reps
10 Reps
Day 3
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
3
Pec Deck (Machine)
4 Sets
10 Reps
4
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
5
Tricep Kick Back
4 Sets
10 Reps
6
Pullover (EZ Bar)
1 Set
2 Sets
12 Reps
10 Reps
7
Abs Crunch (Weighted)
1 Set
3 Sets
12 Reps
10 Reps
8
Cable Woodchopper
1 Set
3 Sets
12 Reps
10 Reps
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2
Pendlay Row
4 Sets
10 Reps
3
Wide Grip Lat Pulldown
4 Sets
10 Reps
4
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
5A
Hammer Curl
4 Sets
10 Reps
6A
Concentration Curl
4 Sets
10 Reps
7A
Rope Crunches
1 Set
3 Sets
12 Reps
10 Reps
8A
Cable Woodchopper
1 Set
3 Sets
12 Reps
10 Reps
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2
Lunge (Barbell)
4 Sets
10 Reps
3A
Walking Lunge (Dumbbell)
4 Sets
10 Reps
4A
Leg Extension
4 Sets
15 Reps
5A
Leg Press (45 Degrees)
1 Set
3 Sets
12 Reps
10 Reps
6A
Leg Press (45 Degrees)
1 Set
3 Sets
12 Reps
10 Reps
7
Standing Calf Raise
1 Set
3 Sets
12 Reps
10 Reps
8
Lying Leg Raise
4 Sets
12 Reps
9
Cable Woodchopper
1 Set
3 Sets
12 Reps
10 Reps
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2
Lat Pulldown
4 Sets
10 Reps
4A
Front Raise
4 Sets
10 Reps
5A
Lateral Raise (Dumbbell)
4 Sets
10 Reps
6
Seated Row (Cable)
4 Sets
10 Reps
7
Face Pull
4 Sets
10 Reps
8
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
9
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
10
Bicep Curl (EZ Bar)
4 Sets
10 Reps
11
Bicep Curl (Cable)
4 Sets
10 Reps
Day 2
1A
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2A
Goblet Squat
4 Sets
10 Reps
3A
Stiff Leg Deadlift
4 Sets
10 Reps
4A
Leg Extension
4 Sets
8 Reps
5A
Leg Press (45 Degrees)
1 Set
3 Sets
12 Reps
10 Reps
6A
Leg Press (45 Degrees)
1 Set
3 Sets
12 Reps
10 Reps
7
Seated Calf Raise
4 Sets
12 Reps
8
Cable Woodchopper
1 Set
3 Sets
12 Reps
10 Reps
Day 3
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
3
Pec Deck (Machine)
4 Sets
10 Reps
4
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
5
Tricep Kick Back
4 Sets
10 Reps
6
Pullover (EZ Bar)
1 Set
2 Sets
12 Reps
10 Reps
7
Abs Crunch (Weighted)
1 Set
3 Sets
12 Reps
10 Reps
8
Cable Woodchopper
1 Set
3 Sets
12 Reps
10 Reps
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2
Pendlay Row
4 Sets
10 Reps
3
Wide Grip Lat Pulldown
4 Sets
10 Reps
4
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
5A
Hammer Curl
4 Sets
10 Reps
6A
Concentration Curl
4 Sets
10 Reps
7A
Rope Crunches
1 Set
3 Sets
12 Reps
10 Reps
8A
Cable Woodchopper
1 Set
3 Sets
12 Reps
10 Reps
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2
Lunge (Barbell)
4 Sets
10 Reps
3A
Walking Lunge (Dumbbell)
4 Sets
10 Reps
4A
Leg Extension
4 Sets
15 Reps
5A
Leg Press (45 Degrees)
1 Set
3 Sets
12 Reps
10 Reps
6A
Leg Press (45 Degrees)
1 Set
3 Sets
12 Reps
10 Reps
7
Standing Calf Raise
1 Set
3 Sets
12 Reps
10 Reps
8
Lying Leg Raise
4 Sets
12 Reps
9
Cable Woodchopper
1 Set
3 Sets
12 Reps
10 Reps
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2
Lat Pulldown
4 Sets
10 Reps
4A
Front Raise
4 Sets
10 Reps
5A
Lateral Raise (Dumbbell)
4 Sets
10 Reps
6
Seated Row (Cable)
4 Sets
10 Reps
7
Face Pull
4 Sets
10 Reps
8
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
9
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
10
Bicep Curl (EZ Bar)
4 Sets
10 Reps
11
Bicep Curl (Cable)
4 Sets
10 Reps
Day 2
1A
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2A
Goblet Squat
4 Sets
10 Reps
3A
Stiff Leg Deadlift
4 Sets
10 Reps
4A
Leg Extension
4 Sets
8 Reps
5A
Leg Press (45 Degrees)
1 Set
3 Sets
12 Reps
10 Reps
6A
Leg Press (45 Degrees)
1 Set
3 Sets
12 Reps
10 Reps
7
Seated Calf Raise
4 Sets
12 Reps
8
Cable Woodchopper
1 Set
3 Sets
12 Reps
10 Reps
Day 3
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
3
Pec Deck (Machine)
4 Sets
10 Reps
4
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
5
Tricep Kick Back
4 Sets
10 Reps
6
Pullover (EZ Bar)
1 Set
2 Sets
12 Reps
10 Reps
7
Abs Crunch (Weighted)
1 Set
3 Sets
12 Reps
10 Reps
8
Cable Woodchopper
1 Set
3 Sets
12 Reps
10 Reps
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2
Pendlay Row
4 Sets
10 Reps
3
Wide Grip Lat Pulldown
4 Sets
10 Reps
4
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
5A
Hammer Curl
4 Sets
10 Reps
6A
Concentration Curl
4 Sets
10 Reps
7A
Rope Crunches
1 Set
3 Sets
12 Reps
10 Reps
8A
Cable Woodchopper
1 Set
3 Sets
12 Reps
10 Reps
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2
Lunge (Barbell)
4 Sets
10 Reps
3A
Walking Lunge (Dumbbell)
4 Sets
10 Reps
4A
Leg Extension
4 Sets
15 Reps
5A
Leg Press (45 Degrees)
1 Set
3 Sets
12 Reps
10 Reps
6A
Leg Press (45 Degrees)
1 Set
3 Sets
12 Reps
10 Reps
7
Standing Calf Raise
1 Set
3 Sets
12 Reps
10 Reps
8
Lying Leg Raise
4 Sets
12 Reps
9
Cable Woodchopper
1 Set
3 Sets
12 Reps
10 Reps
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2
Lat Pulldown
4 Sets
10 Reps
4A
Front Raise
4 Sets
10 Reps
5A
Lateral Raise (Dumbbell)
4 Sets
10 Reps
6
Seated Row (Cable)
4 Sets
10 Reps
7
Face Pull
4 Sets
10 Reps
8
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
9
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
10
Bicep Curl (EZ Bar)
4 Sets
10 Reps
11
Bicep Curl (Cable)
4 Sets
10 Reps
Day 2
1A
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2A
Goblet Squat
4 Sets
10 Reps
3A
Stiff Leg Deadlift
4 Sets
10 Reps
4A
Leg Extension
4 Sets
8 Reps
5A
Leg Press (45 Degrees)
1 Set
3 Sets
12 Reps
10 Reps
6A
Leg Press (45 Degrees)
1 Set
3 Sets
12 Reps
10 Reps
7
Seated Calf Raise
4 Sets
12 Reps
8
Cable Woodchopper
1 Set
3 Sets
12 Reps
10 Reps
Day 3
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
3
Pec Deck (Machine)
4 Sets
10 Reps
4
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
5
Tricep Kick Back
4 Sets
10 Reps
6
Pullover (EZ Bar)
1 Set
2 Sets
12 Reps
10 Reps
7
Abs Crunch (Weighted)
1 Set
3 Sets
12 Reps
10 Reps
8
Cable Woodchopper
1 Set
3 Sets
12 Reps
10 Reps
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2
Pendlay Row
4 Sets
10 Reps
3
Wide Grip Lat Pulldown
4 Sets
10 Reps
4
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
5A
Hammer Curl
4 Sets
10 Reps
6A
Concentration Curl
4 Sets
10 Reps
7A
Rope Crunches
1 Set
3 Sets
12 Reps
10 Reps
8A
Cable Woodchopper
1 Set
3 Sets
12 Reps
10 Reps
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2
Lunge (Barbell)
4 Sets
10 Reps
3A
Walking Lunge (Dumbbell)
4 Sets
10 Reps
4A
Leg Extension
4 Sets
15 Reps
5A
Leg Press (45 Degrees)
1 Set
3 Sets
12 Reps
10 Reps
6A
Leg Press (45 Degrees)
1 Set
3 Sets
12 Reps
10 Reps
7
Standing Calf Raise
1 Set
3 Sets
12 Reps
10 Reps
8
Lying Leg Raise
4 Sets
12 Reps
9
Cable Woodchopper
1 Set
3 Sets
12 Reps
10 Reps
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2
Lat Pulldown
4 Sets
10 Reps
4A
Front Raise
4 Sets
10 Reps
5A
Lateral Raise (Dumbbell)
4 Sets
10 Reps
6
Seated Row (Cable)
4 Sets
10 Reps
7
Face Pull
4 Sets
10 Reps
8
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
9
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
10
Bicep Curl (EZ Bar)
4 Sets
10 Reps
11
Bicep Curl (Cable)
4 Sets
10 Reps
Day 2
1A
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2A
Goblet Squat
4 Sets
10 Reps
3A
Stiff Leg Deadlift
4 Sets
10 Reps
4A
Leg Extension
4 Sets
8 Reps
5A
Leg Press (45 Degrees)
1 Set
3 Sets
12 Reps
10 Reps
6A
Leg Press (45 Degrees)
1 Set
3 Sets
12 Reps
10 Reps
7
Seated Calf Raise
4 Sets
12 Reps
8
Cable Woodchopper
1 Set
3 Sets
12 Reps
10 Reps
Day 3
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
3
Pec Deck (Machine)
4 Sets
10 Reps
4
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
5
Tricep Kick Back
4 Sets
10 Reps
6
Pullover (EZ Bar)
1 Set
2 Sets
12 Reps
10 Reps
7
Abs Crunch (Weighted)
1 Set
3 Sets
12 Reps
10 Reps
8
Cable Woodchopper
1 Set
3 Sets
12 Reps
10 Reps
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2
Pendlay Row
4 Sets
10 Reps
3
Wide Grip Lat Pulldown
4 Sets
10 Reps
4
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
5A
Hammer Curl
4 Sets
10 Reps
6A
Concentration Curl
4 Sets
10 Reps
7A
Rope Crunches
1 Set
3 Sets
12 Reps
10 Reps
8A
Cable Woodchopper
1 Set
3 Sets
12 Reps
10 Reps
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2
Lunge (Barbell)
4 Sets
10 Reps
3A
Walking Lunge (Dumbbell)
4 Sets
10 Reps
4A
Leg Extension
4 Sets
15 Reps
5A
Leg Press (45 Degrees)
1 Set
3 Sets
12 Reps
10 Reps
6A
Leg Press (45 Degrees)
1 Set
3 Sets
12 Reps
10 Reps
7
Standing Calf Raise
1 Set
3 Sets
12 Reps
10 Reps
8
Lying Leg Raise
4 Sets
12 Reps
9
Cable Woodchopper
1 Set
3 Sets
12 Reps
10 Reps
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2
Lat Pulldown
4 Sets
10 Reps
4A
Front Raise
4 Sets
10 Reps
5A
Lateral Raise (Dumbbell)
4 Sets
10 Reps
6
Seated Row (Cable)
4 Sets
10 Reps
7
Face Pull
4 Sets
10 Reps
8
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
9
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
10
Bicep Curl (EZ Bar)
4 Sets
10 Reps
11
Bicep Curl (Cable)
4 Sets
10 Reps
Day 2
1A
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2A
Goblet Squat
4 Sets
10 Reps
3A
Stiff Leg Deadlift
4 Sets
10 Reps
4A
Leg Extension
4 Sets
8 Reps
5A
Leg Press (45 Degrees)
1 Set
3 Sets
12 Reps
10 Reps
6A
Leg Press (45 Degrees)
1 Set
3 Sets
12 Reps
10 Reps
7
Seated Calf Raise
4 Sets
12 Reps
8
Cable Woodchopper
1 Set
3 Sets
12 Reps
10 Reps
Day 3
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
3
Pec Deck (Machine)
4 Sets
10 Reps
4
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
5
Tricep Kick Back
4 Sets
10 Reps
6
Pullover (EZ Bar)
1 Set
2 Sets
12 Reps
10 Reps
7
Abs Crunch (Weighted)
1 Set
3 Sets
12 Reps
10 Reps
8
Cable Woodchopper
1 Set
3 Sets
12 Reps
10 Reps
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2
Pendlay Row
4 Sets
10 Reps
3
Wide Grip Lat Pulldown
4 Sets
10 Reps
4
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
5A
Hammer Curl
4 Sets
10 Reps
6A
Concentration Curl
4 Sets
10 Reps
7A
Rope Crunches
1 Set
3 Sets
12 Reps
10 Reps
8A
Cable Woodchopper
1 Set
3 Sets
12 Reps
10 Reps
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2
Lunge (Barbell)
4 Sets
10 Reps
3A
Walking Lunge (Dumbbell)
4 Sets
10 Reps
4A
Leg Extension
4 Sets
15 Reps
5A
Leg Press (45 Degrees)
1 Set
3 Sets
12 Reps
10 Reps
6A
Leg Press (45 Degrees)
1 Set
3 Sets
12 Reps
10 Reps
7
Standing Calf Raise
1 Set
3 Sets
12 Reps
10 Reps
8
Lying Leg Raise
4 Sets
12 Reps
9
Cable Woodchopper
1 Set
3 Sets
12 Reps
10 Reps
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2
Lat Pulldown
4 Sets
10 Reps
4A
Front Raise
4 Sets
10 Reps
5A
Lateral Raise (Dumbbell)
4 Sets
10 Reps
6
Seated Row (Cable)
4 Sets
10 Reps
7
Face Pull
4 Sets
10 Reps
8
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
9
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
10
Bicep Curl (EZ Bar)
4 Sets
10 Reps
11
Bicep Curl (Cable)
4 Sets
10 Reps
Day 2
1A
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2A
Goblet Squat
4 Sets
10 Reps
3A
Stiff Leg Deadlift
4 Sets
10 Reps
4A
Leg Extension
4 Sets
8 Reps
5A
Leg Press (45 Degrees)
1 Set
3 Sets
12 Reps
10 Reps
6A
Leg Press (45 Degrees)
1 Set
3 Sets
12 Reps
10 Reps
7
Seated Calf Raise
4 Sets
12 Reps
8
Cable Woodchopper
1 Set
3 Sets
12 Reps
10 Reps
Day 3
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
3
Pec Deck (Machine)
4 Sets
10 Reps
4
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
5
Tricep Kick Back
4 Sets
10 Reps
6
Pullover (EZ Bar)
1 Set
2 Sets
12 Reps
10 Reps
7
Abs Crunch (Weighted)
1 Set
3 Sets
12 Reps
10 Reps
8
Cable Woodchopper
1 Set
3 Sets
12 Reps
10 Reps
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2
Pendlay Row
4 Sets
10 Reps
3
Wide Grip Lat Pulldown
4 Sets
10 Reps
4
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
5A
Hammer Curl
4 Sets
10 Reps
6A
Concentration Curl
4 Sets
10 Reps
7A
Rope Crunches
1 Set
3 Sets
12 Reps
10 Reps
8A
Cable Woodchopper
1 Set
3 Sets
12 Reps
10 Reps
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2
Lunge (Barbell)
4 Sets
10 Reps
3A
Walking Lunge (Dumbbell)
4 Sets
10 Reps
4A
Leg Extension
4 Sets
15 Reps
5A
Leg Press (45 Degrees)
1 Set
3 Sets
12 Reps
10 Reps
6A
Leg Press (45 Degrees)
1 Set
3 Sets
12 Reps
10 Reps
7
Standing Calf Raise
1 Set
3 Sets
12 Reps
10 Reps
8
Lying Leg Raise
4 Sets
12 Reps
9
Cable Woodchopper
1 Set
3 Sets
12 Reps
10 Reps
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2
Lat Pulldown
4 Sets
10 Reps
4A
Front Raise
4 Sets
10 Reps
5A
Lateral Raise (Dumbbell)
4 Sets
10 Reps
6
Seated Row (Cable)
4 Sets
10 Reps
7
Face Pull
4 Sets
10 Reps
8
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
9
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
10
Bicep Curl (EZ Bar)
4 Sets
10 Reps
11
Bicep Curl (Cable)
4 Sets
10 Reps
Day 2
1A
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2A
Goblet Squat
4 Sets
10 Reps
3A
Stiff Leg Deadlift
4 Sets
10 Reps
4A
Leg Extension
4 Sets
8 Reps
5A
Leg Press (45 Degrees)
1 Set
3 Sets
12 Reps
10 Reps
6A
Leg Press (45 Degrees)
1 Set
3 Sets
12 Reps
10 Reps
7
Seated Calf Raise
4 Sets
12 Reps
8
Cable Woodchopper
1 Set
3 Sets
12 Reps
10 Reps
Day 3
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
3
Pec Deck (Machine)
4 Sets
10 Reps
4
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
5
Tricep Kick Back
4 Sets
10 Reps
6
Pullover (EZ Bar)
1 Set
2 Sets
12 Reps
10 Reps
7
Abs Crunch (Weighted)
1 Set
3 Sets
12 Reps
10 Reps
8
Cable Woodchopper
1 Set
3 Sets
12 Reps
10 Reps
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2
Pendlay Row
4 Sets
10 Reps
3
Wide Grip Lat Pulldown
4 Sets
10 Reps
4
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
5A
Hammer Curl
4 Sets
10 Reps
6A
Concentration Curl
4 Sets
10 Reps
7A
Rope Crunches
1 Set
3 Sets
12 Reps
10 Reps
8A
Cable Woodchopper
1 Set
3 Sets
12 Reps
10 Reps
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2
Lunge (Barbell)
4 Sets
10 Reps
3A
Walking Lunge (Dumbbell)
4 Sets
10 Reps
4A
Leg Extension
4 Sets
15 Reps
5A
Leg Press (45 Degrees)
1 Set
3 Sets
12 Reps
10 Reps
6A
Leg Press (45 Degrees)
1 Set
3 Sets
12 Reps
10 Reps
7
Standing Calf Raise
1 Set
3 Sets
12 Reps
10 Reps
8
Lying Leg Raise
4 Sets
12 Reps
9
Cable Woodchopper
1 Set
3 Sets
12 Reps
10 Reps
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2
Lat Pulldown
4 Sets
10 Reps
4A
Front Raise
4 Sets
10 Reps
5A
Lateral Raise (Dumbbell)
4 Sets
10 Reps
6
Seated Row (Cable)
4 Sets
10 Reps
7
Face Pull
4 Sets
10 Reps
8
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
9
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
10
Bicep Curl (EZ Bar)
4 Sets
10 Reps
11
Bicep Curl (Cable)
4 Sets
10 Reps
Day 2
1A
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2A
Goblet Squat
4 Sets
10 Reps
3A
Stiff Leg Deadlift
4 Sets
10 Reps
4A
Leg Extension
4 Sets
8 Reps
5A
Leg Press (45 Degrees)
1 Set
3 Sets
12 Reps
10 Reps
6A
Leg Press (45 Degrees)
1 Set
3 Sets
12 Reps
10 Reps
7
Seated Calf Raise
4 Sets
12 Reps
8
Cable Woodchopper
1 Set
3 Sets
12 Reps
10 Reps
Day 3
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
3
Pec Deck (Machine)
4 Sets
10 Reps
4
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
5
Tricep Kick Back
4 Sets
10 Reps
6
Pullover (EZ Bar)
1 Set
2 Sets
12 Reps
10 Reps
7
Abs Crunch (Weighted)
1 Set
3 Sets
12 Reps
10 Reps
8
Cable Woodchopper
1 Set
3 Sets
12 Reps
10 Reps
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2
Pendlay Row
4 Sets
10 Reps
3
Wide Grip Lat Pulldown
4 Sets
10 Reps
4
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
5A
Hammer Curl
4 Sets
10 Reps
6A
Concentration Curl
4 Sets
10 Reps
7A
Rope Crunches
1 Set
3 Sets
12 Reps
10 Reps
8A
Cable Woodchopper
1 Set
3 Sets
12 Reps
10 Reps
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2
Lunge (Barbell)
4 Sets
10 Reps
3A
Walking Lunge (Dumbbell)
4 Sets
10 Reps
4A
Leg Extension
4 Sets
15 Reps
5A
Leg Press (45 Degrees)
1 Set
3 Sets
12 Reps
10 Reps
6A
Leg Press (45 Degrees)
1 Set
3 Sets
12 Reps
10 Reps
7
Standing Calf Raise
1 Set
3 Sets
12 Reps
10 Reps
8
Lying Leg Raise
4 Sets
12 Reps
9
Cable Woodchopper
1 Set
3 Sets
12 Reps
10 Reps
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2
Lat Pulldown
4 Sets
10 Reps
4A
Front Raise
4 Sets
10 Reps
5A
Lateral Raise (Dumbbell)
4 Sets
10 Reps
6
Seated Row (Cable)
4 Sets
10 Reps
7
Face Pull
4 Sets
10 Reps
8
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
9
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
10
Bicep Curl (EZ Bar)
4 Sets
10 Reps
11
Bicep Curl (Cable)
4 Sets
10 Reps
Day 2
1A
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2A
Goblet Squat
4 Sets
10 Reps
3A
Stiff Leg Deadlift
4 Sets
10 Reps
4A
Leg Extension
4 Sets
8 Reps
5A
Leg Press (45 Degrees)
1 Set
3 Sets
12 Reps
10 Reps
6A
Leg Press (45 Degrees)
1 Set
3 Sets
12 Reps
10 Reps
7
Seated Calf Raise
4 Sets
12 Reps
8
Cable Woodchopper
1 Set
3 Sets
12 Reps
10 Reps
Day 3
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
3
Pec Deck (Machine)
4 Sets
10 Reps
4
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
5
Tricep Kick Back
4 Sets
10 Reps
6
Pullover (EZ Bar)
1 Set
2 Sets
12 Reps
10 Reps
7
Abs Crunch (Weighted)
1 Set
3 Sets
12 Reps
10 Reps
8
Cable Woodchopper
1 Set
3 Sets
12 Reps
10 Reps
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2
Pendlay Row
4 Sets
10 Reps
3
Wide Grip Lat Pulldown
4 Sets
10 Reps
4
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
5A
Hammer Curl
4 Sets
10 Reps
6A
Concentration Curl
4 Sets
10 Reps
7A
Rope Crunches
1 Set
3 Sets
12 Reps
10 Reps
8A
Cable Woodchopper
1 Set
3 Sets
12 Reps
10 Reps
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2
Lunge (Barbell)
4 Sets
10 Reps
3A
Walking Lunge (Dumbbell)
4 Sets
10 Reps
4A
Leg Extension
4 Sets
15 Reps
5A
Leg Press (45 Degrees)
1 Set
3 Sets
12 Reps
10 Reps
6A
Leg Press (45 Degrees)
1 Set
3 Sets
12 Reps
10 Reps
7
Standing Calf Raise
1 Set
3 Sets
12 Reps
10 Reps
8
Lying Leg Raise
4 Sets
12 Reps
9
Cable Woodchopper
1 Set
3 Sets
12 Reps
10 Reps
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2
Lat Pulldown
4 Sets
10 Reps
4A
Front Raise
4 Sets
10 Reps
5A
Lateral Raise (Dumbbell)
4 Sets
10 Reps
6
Seated Row (Cable)
4 Sets
10 Reps
7
Face Pull
4 Sets
10 Reps
8
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
9
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
10
Bicep Curl (EZ Bar)
4 Sets
10 Reps
11
Bicep Curl (Cable)
4 Sets
10 Reps
Day 2
1A
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2A
Goblet Squat
4 Sets
10 Reps
3A
Stiff Leg Deadlift
4 Sets
10 Reps
4A
Leg Extension
4 Sets
8 Reps
5A
Leg Press (45 Degrees)
1 Set
3 Sets
12 Reps
10 Reps
6A
Leg Press (45 Degrees)
1 Set
3 Sets
12 Reps
10 Reps
7
Seated Calf Raise
4 Sets
12 Reps
8
Cable Woodchopper
1 Set
3 Sets
12 Reps
10 Reps
Day 3
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
3
Pec Deck (Machine)
4 Sets
10 Reps
4
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
5
Tricep Kick Back
4 Sets
10 Reps
6
Pullover (EZ Bar)
1 Set
2 Sets
12 Reps
10 Reps
7
Abs Crunch (Weighted)
1 Set
3 Sets
12 Reps
10 Reps
8
Cable Woodchopper
1 Set
3 Sets
12 Reps
10 Reps
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2
Pendlay Row
4 Sets
10 Reps
3
Wide Grip Lat Pulldown
4 Sets
10 Reps
4
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
5A
Hammer Curl
4 Sets
10 Reps
6A
Concentration Curl
4 Sets
10 Reps
7A
Rope Crunches
1 Set
3 Sets
12 Reps
10 Reps
8A
Cable Woodchopper
1 Set
3 Sets
12 Reps
10 Reps
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2
Lunge (Barbell)
4 Sets
10 Reps
3A
Walking Lunge (Dumbbell)
4 Sets
10 Reps
4A
Leg Extension
4 Sets
15 Reps
5A
Leg Press (45 Degrees)
1 Set
3 Sets
12 Reps
10 Reps
6A
Leg Press (45 Degrees)
1 Set
3 Sets
12 Reps
10 Reps
7
Standing Calf Raise
1 Set
3 Sets
12 Reps
10 Reps
8
Lying Leg Raise
4 Sets
12 Reps
9
Cable Woodchopper
1 Set
3 Sets
12 Reps
10 Reps