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Short Cut To Size (from.Jim Stoppani)
by 김성진
22 athletes joined
Program Description
Power and Hypertrophy Program
Program Overview
Level
Beginner
Goal
Bodybuilding, Powerbuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
80 minutes
Created
Apr 14, 2024 03:20
Last Edited
Jun 12, 2024 09:42
down_app
Week 1
1 / 12 Weeks
Day 2
1
Bent Over Row (Dumbbell)
3 Sets
12-15 Reps
60%
2
Bent Over Row (Dumbbell)
2 Sets
AMRAP
60%
3
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
60%
4
Wide Grip Lat Pulldown
2 Sets
AMRAP
60%
5
Standing Pulldown
2 Sets
12-15 Reps
60%
6
Standing Pulldown
2 Sets
AMRAP
60%
7
Arm Pull Down
2 Sets
12-15 Reps
60%
8
Arm Pull Down
2 Sets
AMRAP
60%
9
Bicep Curl (Barbell)
2 Sets
12-15 Reps
60%
10
Bicep Curl (Barbell)
2 Sets
AMRAP
60%
11
Incline Curl (Dumbbell)
2 Sets
12-15 Reps
60%
12
Incline Curl (Dumbbell)
2 Sets
AMRAP
60%
13
One-Arm High Cable Curl
2 Sets
12-15 Reps
60%
14
One-Arm High Cable Curl
2 Sets
AMRAP
60%
15
Hip Thrust (Bodyweight)
2 Sets
20-30 Reps
60%
16
Hip Thrust (Bodyweight)
2 Sets
AMRAP
60%
17
Abs Crunch (Bodyweight)
2 Sets
20-30 Reps
60%
18
Abs Crunch (Bodyweight)
2 Sets
AMRAP
60%
19
Oblique Crunch
2 Sets
20-30 Reps
60%
20
Oblique Crunch
2 Sets
AMRAP
60%
Day 1
1
Bench Press (Barbell)
3 Sets
12-15 Reps
60%
2
Bench Press (Barbell)
2 Sets
AMRAP
60%
3
Incline Bench Press (Barbell)
2 Sets
12-15 Reps
60%
4
Incline Bench Press (Barbell)
2 Sets
AMRAP
60%
5
Incline Chest Fly (Dumbbell)
2 Sets
12-15 Reps
60%
6
Incline Chest Fly (Dumbbell)
2 Sets
AMRAP
60%
7
Cable Crossover
2 Sets
12-15 Reps
60%
8
Cable Crossover
2 Sets
AMRAP
60%
9
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
60%
10
Tricep Pushdown (Cable)
2 Sets
AMRAP
60%
11
Lying Tricep Extension (Barbell)
2 Sets
12-15 Reps
60%
12
Lying Tricep Extension (Barbell)
2 Sets
AMRAP
60%
13
Overhead Tricep Extension (Cable)
2 Sets
12-15 Reps
60%
14
Overhead Tricep Extension (Cable)
2 Sets
AMRAP
60%
15
Standing Calf Raise
3 Sets
25-30 Reps
60%
16
Standing Calf Raise
2 Sets
AMRAP
60%
17
Seated Calf Raise
3 Sets
25-30 Reps
60%
18
Seated Calf Raise
2 Sets
AMRAP
60%
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
12-15 Reps
60%
2
Seated Shoulder Press (Dumbbell)
2 Sets
AMRAP
60%
3
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
60%
4
Lateral Raise (Dumbbell)
2 Sets
AMRAP
60%
5
Front Raise
2 Sets
12-15 Reps
60%
6
Front Raise
2 Sets
AMRAP
60%
7
Rear Delt Fly (Machine)
2 Sets
12-15 Reps
60%
8
Rear Delt Fly (Machine)
2 Sets
AMRAP
60%
9
Shrug (Dumbbell)
3 Sets
12-15 Reps
60%
10
Shrug (Dumbbell)
2 Sets
AMRAP
60%
11
Seated Calf Raise
3 Sets
25-30 Reps
60%
12
Seated Calf Raise
2 Sets
AMRAP
60%
13
Leg Press
3 Sets
25-30 Reps
60%
14
Leg Press
2 Sets
AMRAP
60%
Day 4
1
Squat (Barbell)
3 Sets
12-15 Reps
60%
2
Squat (Barbell)
2 Sets
AMRAP
60%
3
Single Leg Press
2 Sets
12-15 Reps
60%
4
Single Leg Press
2 Sets
AMRAP
60%
5
Leg Extension
2 Sets
12-15 Reps
60%
6
Leg Extension
2 Sets
AMRAP
60%
7
Romanian Deadlift (Barbell)
3 Sets
12-15 Reps
60%
8
Romanian Deadlift (Barbell)
2 Sets
AMRAP
60%
9
Lying Leg Curl
2 Sets
12-15 Reps
60%
10
Lying Leg Curl
2 Sets
AMRAP
60%
11
Hip Thrust (Bodyweight)
2 Sets
20-30 Reps
60%
12
Hip Thrust (Bodyweight)
2 Sets
AMRAP
60%
13
Abs Crunch (Bodyweight)
2 Sets
20-30 Reps
60%
14
Abs Crunch (Bodyweight)
2 Sets
AMRAP
60%
15
Plank
2 Sets
1 mins
60%
16
Plank
2 Sets
AMRAP
60%
Day 1
1
Bench Press (Barbell)
3 Sets
9-11 Reps
70%
2
Bench Press (Barbell)
2 Sets
AMRAP
70%
3
Incline Bench Press (Barbell)
2 Sets
9-11 Reps
70%
4
Incline Bench Press (Barbell)
2 Sets
AMRAP
70%
5
Incline Chest Fly (Dumbbell)
2 Sets
9-11 Reps
70%
6
Incline Chest Fly (Dumbbell)
2 Sets
AMRAP
70%
7
Cable Crossover
2 Sets
9-11 Reps
70%
8
Cable Crossover
2 Sets
AMRAP
70%
9
Tricep Pushdown (Cable)
2 Sets
9-11 Reps
70%
10
Tricep Pushdown (Cable)
2 Sets
AMRAP
70%
11
Lying Tricep Extension (Barbell)
2 Sets
9-11 Reps
70%
12
Lying Tricep Extension (Barbell)
2 Sets
AMRAP
70%
13
Overhead Tricep Extension (Cable)
2 Sets
9-11 Reps
70%
14
Overhead Tricep Extension (Cable)
2 Sets
AMRAP
70%
15
Standing Calf Raise
3 Sets
15-20 Reps
70%
16
Standing Calf Raise
2 Sets
AMRAP
70%
17
Seated Calf Raise
3 Sets
15-20 Reps
70%
18
Seated Calf Raise
2 Sets
AMRAP
70%
Day 2
1
Bent Over Row (Dumbbell)
3 Sets
9-11 Reps
70%
2
Bent Over Row (Dumbbell)
2 Sets
AMRAP
70%
3
Wide Grip Lat Pulldown
2 Sets
9-11 Reps
70%
4
Wide Grip Lat Pulldown
2 Sets
AMRAP
70%
5
Standing Pulldown
2 Sets
9-11 Reps
70%
6
Standing Pulldown
2 Sets
AMRAP
70%
7
Arm Pull Down
2 Sets
9-11 Reps
70%
8
Arm Pull Down
2 Sets
AMRAP
70%
9
Bicep Curl (Barbell)
2 Sets
9-11 Reps
70%
10
Bicep Curl (Barbell)
2 Sets
AMRAP
70%
11
Incline Curl (Dumbbell)
2 Sets
9-11 Reps
70%
12
Incline Curl (Dumbbell)
2 Sets
AMRAP
70%
13
One-Arm High Cable Curl
2 Sets
9-11 Reps
70%
14
One-Arm High Cable Curl
2 Sets
AMRAP
70%
15
Hanging Leg Raise
2 Sets
15-19 Reps
70%
16
Hanging Leg Raise
2 Sets
AMRAP
70%
17
Abs Crunch (Weighted)
2 Sets
15-19 Reps
70%
18
Abs Crunch (Weighted)
2 Sets
AMRAP
70%
19
Side Bend (Dumbbell)
2 Sets
15-19 Reps
70%
20
Side Bend (Dumbbell)
2 Sets
AMRAP
70%
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
9-11 Reps
70%
2
Seated Shoulder Press (Dumbbell)
2 Sets
AMRAP
70%
3
Lateral Raise (Dumbbell)
2 Sets
9-11 Reps
70%
4
Lateral Raise (Dumbbell)
2 Sets
AMRAP
70%
5
Front Raise
2 Sets
9-11 Reps
70%
6
Front Raise
2 Sets
AMRAP
70%
7
Rear Delt Fly (Machine)
2 Sets
9-11 Reps
70%
8
Rear Delt Fly (Machine)
2 Sets
AMRAP
70%
9
Shrug (Dumbbell)
3 Sets
9-11 Reps
70%
10
Shrug (Dumbbell)
2 Sets
AMRAP
70%
11
Seated Calf Raise
3 Sets
15-20 Reps
70%
12
Seated Calf Raise
2 Sets
AMRAP
70%
13
Leg Press
3 Sets
15-20 Reps
70%
14
Leg Press
2 Sets
AMRAP
70%
Day 4
1
Squat (Barbell)
3 Sets
9-11 Reps
70%
2
Squat (Barbell)
2 Sets
AMRAP
70%
3
Single Leg Press
2 Sets
9-11 Reps
70%
4
Single Leg Press
2 Sets
AMRAP
70%
5
Leg Extension
2 Sets
9-11 Reps
70%
6
Leg Extension
2 Sets
AMRAP
70%
7
Romanian Deadlift (Barbell)
3 Sets
9-11 Reps
70%
8
Romanian Deadlift (Barbell)
2 Sets
AMRAP
70%
9
Lying Leg Curl
2 Sets
9-11 Reps
70%
10
Lying Leg Curl
2 Sets
AMRAP
70%
11
Hanging Leg Raise
2 Sets
15-19 Reps
70%
12
Hanging Leg Raise
2 Sets
AMRAP
70%
13
Abs Crunch (Weighted)
2 Sets
15-19 Reps
70%
14
Abs Crunch (Weighted)
2 Sets
AMRAP
70%
15
Side Plank
2 Sets
1 mins
70%
16
Side Plank
2 Sets
AMRAP
70%
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
6-8 Reps
6-15 Reps
75%
75%
2
Bench Press (Barbell)
1 Set
AMRAP
60%
3
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
75%
4
Incline Bench Press (Barbell)
1 Set
AMRAP
60%
5
Incline Chest Fly (Dumbbell)
3 Sets
6-8 Reps
75%
6
Incline Chest Fly (Dumbbell)
1 Set
AMRAP
60%
7
Cable Crossover
3 Sets
6-8 Reps
75%
8
Cable Crossover
1 Set
AMRAP
60%
9
Tricep Pushdown (Cable)
3 Sets
6-8 Reps
75%
10
Tricep Pushdown (Cable)
1 Set
AMRAP
60%
11
Lying Tricep Extension (Barbell)
3 Sets
6-8 Reps
75%
12
Lying Tricep Extension (Barbell)
1 Set
AMRAP
60%
13
Overhead Tricep Extension (Cable)
3 Sets
6-8 Reps
75%
14
Overhead Tricep Extension (Cable)
1 Set
AMRAP
60%
15
Standing Calf Raise
4 Sets
10-14 Reps
75%
16
Standing Calf Raise
1 Set
AMRAP
60%
17
Seated Calf Raise
4 Sets
10-14 Reps
75%
18
Seated Calf Raise
1 Set
AMRAP
60%
Day 2
1
Bent Over Row (Dumbbell)
4 Sets
6-8 Reps
75%
2
Bent Over Row (Dumbbell)
1 Set
AMRAP
60%
3
Wide Grip Lat Pulldown
3 Sets
6-8 Reps
75%
4
Wide Grip Lat Pulldown
1 Set
AMRAP
60%
5
Standing Pulldown
3 Sets
6-8 Reps
75%
6
Standing Pulldown
1 Set
AMRAP
60%
7
Arm Pull Down
3 Sets
6-8 Reps
75%
8
Arm Pull Down
1 Set
AMRAP
60%
9
Bicep Curl (Barbell)
3 Sets
6-8 Reps
75%
10
Bicep Curl (Barbell)
1 Set
AMRAP
60%
11
Incline Curl (Dumbbell)
3 Sets
6-8 Reps
75%
12
Incline Curl (Dumbbell)
1 Set
AMRAP
60%
13
One-Arm High Cable Curl
3 Sets
6-8 Reps
75%
14
One-Arm High Cable Curl
1 Set
AMRAP
60%
15
Hip Thrust (Barbell)
3 Sets
10-14 Reps
75%
16
Hip Thrust (Barbell)
1 Set
AMRAP
60%
17
Cable Crunch
3 Sets
10-14 Reps
75%
18
Cable Crunch
1 Set
AMRAP
60%
19
Side Crunch (Cable)
3 Sets
10-14 Reps
75%
20
Side Crunch (Cable)
1 Set
AMRAP
60%
Day 3
1
Seated Shoulder Press (Dumbbell)
4 Sets
6-8 Reps
75%
2
Seated Shoulder Press (Dumbbell)
1 Set
AMRAP
60%
3
Lateral Raise (Dumbbell)
3 Sets
6-8 Reps
75%
4
Lateral Raise (Dumbbell)
1 Set
AMRAP
60%
5
Front Raise
3 Sets
6-8 Reps
75%
6
Front Raise
1 Set
AMRAP
60%
7
Rear Delt Fly (Machine)
3 Sets
6-8 Reps
75%
8
Rear Delt Fly (Machine)
1 Set
AMRAP
60%
9
Shrug (Dumbbell)
4 Sets
6-8 Reps
75%
10
Shrug (Dumbbell)
1 Set
AMRAP
60%
11
Seated Calf Raise
4 Sets
10-14 Reps
75%
12
Seated Calf Raise
1 Set
AMRAP
60%
13
Leg Press
4 Sets
10-14 Reps
75%
14
Leg Press
1 Set
AMRAP
60%
Day 4
1
Squat (Barbell)
4 Sets
6-8 Reps
75%
2
Squat (Barbell)
1 Set
AMRAP
60%
3
Single Leg Press
3 Sets
6-8 Reps
75%
4
Single Leg Press
1 Set
AMRAP
60%
5
Leg Extension
3 Sets
6-8 Reps
75%
6
Leg Extension
1 Set
AMRAP
60%
7
Romanian Deadlift (Barbell)
4 Sets
6-8 Reps
75%
8
Romanian Deadlift (Barbell)
1 Set
AMRAP
60%
9
Lying Leg Curl
3 Sets
6-8 Reps
75%
10
Lying Leg Curl
1 Set
AMRAP
60%
11
Hip Thrust (Barbell)
3 Sets
10-14 Reps
75%
12
Hip Thrust (Barbell)
1 Set
AMRAP
60%
13
Cable Crunch
3 Sets
10-14 Reps
75%
14
Cable Crunch
1 Set
AMRAP
60%
15
Wood Chop
3 Sets
10-14 Reps
75%
16
Wood Chop
1 Set
AMRAP
60%
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
85%
2
Bench Press (Barbell)
1 Set
AMRAP
60%
3
Incline Bench Press (Barbell)
3 Sets
3-5 Reps
85%
4
Incline Bench Press (Barbell)
1 Set
AMRAP
60%
5
Incline Chest Fly (Dumbbell)
3 Sets
3-5 Reps
85%
6
Incline Chest Fly (Dumbbell)
1 Set
AMRAP
60%
7
Cable Crossover
3 Sets
3-5 Reps
85%
8
Cable Crossover
1 Set
AMRAP
60%
9
Tricep Pushdown (Cable)
3 Sets
3-5 Reps
85%
10
Tricep Pushdown (Cable)
1 Set
AMRAP
60%
11
Lying Tricep Extension (Barbell)
3 Sets
3-5 Reps
85%
12
Lying Tricep Extension (Barbell)
1 Set
AMRAP
60%
13
Overhead Tricep Extension (Cable)
3 Sets
3-5 Reps
85%
14
Overhead Tricep Extension (Cable)
1 Set
AMRAP
60%
15
Standing Calf Raise
4 Sets
6-9 Reps
85%
16
Standing Calf Raise
1 Set
AMRAP
60%
17
Seated Calf Raise
4 Sets
6-9 Reps
85%
18
Seated Calf Raise
1 Set
AMRAP
60%
Day 2
1
Bent Over Row (Dumbbell)
4 Sets
3-5 Reps
85%
2
Bent Over Row (Dumbbell)
1 Set
AMRAP
60%
3
Wide Grip Lat Pulldown
3 Sets
3-5 Reps
85%
4
Wide Grip Lat Pulldown
1 Set
AMRAP
60%
5
Standing Pulldown
3 Sets
3-5 Reps
85%
6
Standing Pulldown
1 Set
AMRAP
60%
7
Arm Pull Down
3 Sets
3-5 Reps
85%
8
Arm Pull Down
1 Set
AMRAP
60%
9
Bicep Curl (Barbell)
3 Sets
3-5 Reps
85%
10
Bicep Curl (Barbell)
1 Set
AMRAP
60%
11
Incline Curl (Dumbbell)
3 Sets
3-5 Reps
85%
12
Incline Curl (Dumbbell)
1 Set
AMRAP
60%
13
One-Arm High Cable Curl
3 Sets
3-5 Reps
85%
14
One-Arm High Cable Curl
1 Set
AMRAP
60%
15
Hip Thrust (Barbell)
3 Sets
6-9 Reps
85%
16
Hip Thrust (Barbell)
1 Set
AMRAP
60%
17
Cable Crunch
3 Sets
6-9 Reps
85%
18
Cable Crunch
1 Set
AMRAP
60%
19
Wood Chop
3 Sets
6-9 Reps
85%
20
Wood Chop
1 Set
AMRAP
60%
Day 3
1
Seated Shoulder Press (Dumbbell)
4 Sets
3-5 Reps
85%
2
Seated Shoulder Press (Dumbbell)
1 Set
AMRAP
60%
3
Lateral Raise (Dumbbell)
3 Sets
3-5 Reps
85%
4
Lateral Raise (Dumbbell)
1 Set
AMRAP
60%
5
Front Raise
3 Sets
3-5 Reps
85%
6
Front Raise
1 Set
AMRAP
60%
7
Rear Delt Fly (Machine)
3 Sets
3-5 Reps
85%
8
Rear Delt Fly (Machine)
1 Set
AMRAP
60%
9
Shrug (Dumbbell)
4 Sets
3-5 Reps
85%
10
Shrug (Dumbbell)
1 Set
AMRAP
60%
11
Seated Calf Raise
4 Sets
6-9 Reps
85%
12
Seated Calf Raise
1 Set
AMRAP
60%
13
Leg Press
4 Sets
6-9 Reps
85%
14
Leg Press
1 Set
AMRAP
60%
Day 4
1
Squat (Barbell)
4 Sets
3-5 Reps
85%
2
Squat (Barbell)
1 Set
AMRAP
60%
3
Single Leg Press
3 Sets
3-5 Reps
85%
4
Single Leg Press
1 Set
AMRAP
60%
5
Leg Extension
3 Sets
3-5 Reps
85%
6
Leg Extension
1 Set
AMRAP
60%
7
Romanian Deadlift (Barbell)
4 Sets
3-5 Reps
85%
8
Romanian Deadlift (Barbell)
1 Set
AMRAP
60%
9
Lying Leg Curl
3 Sets
3-5 Reps
85%
10
Lying Leg Curl
1 Set
AMRAP
60%
11
Hip Thrust (Barbell)
3 Sets
6-9 Reps
85%
12
Hip Thrust (Barbell)
1 Set
AMRAP
60%
13
Cable Crunch
3 Sets
6-9 Reps
85%
14
Cable Crunch
1 Set
6-9 Reps
60%
15
Plank
3 Sets
0.7 mins
85%
16
Plank
1 Set
AMRAP
60%
Day 1
1
Bench Press (Barbell)
3 Sets
12-15 Reps
65%
2
Bench Press (Barbell)
2 Sets
AMRAP
65%
3
Incline Bench Press (Barbell)
2 Sets
12-15 Reps
65%
4
Incline Bench Press (Barbell)
2 Sets
AMRAP
65%
5
Incline Chest Fly (Dumbbell)
2 Sets
12-15 Reps
65%
6
Incline Chest Fly (Dumbbell)
2 Sets
AMRAP
65%
7
Cable Crossover
2 Sets
12-15 Reps
65%
8
Cable Crossover
2 Sets
AMRAP
65%
9
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
65%
10
Tricep Pushdown (Cable)
2 Sets
AMRAP
65%
11
Lying Tricep Extension (Barbell)
2 Sets
12-15 Reps
65%
12
Lying Tricep Extension (Barbell)
2 Sets
AMRAP
65%
13
Overhead Tricep Extension (Cable)
2 Sets
12-15 Reps
65%
14
Overhead Tricep Extension (Cable)
2 Sets
AMRAP
65%
15
Standing Calf Raise
3 Sets
25-30 Reps
65%
16
Standing Calf Raise
2 Sets
AMRAP
65%
17
Seated Calf Raise
3 Sets
25-30 Reps
65%
18
Seated Calf Raise
2 Sets
AMRAP
65%
Day 2
1
Bent Over Row (Dumbbell)
3 Sets
12-15 Reps
65%
2
Bent Over Row (Dumbbell)
2 Sets
AMRAP
65%
3
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
65%
4
Wide Grip Lat Pulldown
2 Sets
AMRAP
65%
5
Standing Pulldown
2 Sets
12-15 Reps
65%
6
Standing Pulldown
2 Sets
AMRAP
65%
7
Arm Pull Down
2 Sets
12-15 Reps
65%
8
Arm Pull Down
2 Sets
AMRAP
65%
9
Bicep Curl (Barbell)
2 Sets
12-15 Reps
65%
10
Bicep Curl (Barbell)
2 Sets
AMRAP
65%
11
Incline Curl (Dumbbell)
2 Sets
12-15 Reps
65%
12
Incline Curl (Dumbbell)
2 Sets
AMRAP
65%
13
One-Arm High Cable Curl
2 Sets
12-15 Reps
65%
14
One-Arm High Cable Curl
2 Sets
AMRAP
65%
15
Hip Thrust (Bodyweight)
2 Sets
20-30 Reps
65%
16
Hip Thrust (Bodyweight)
2 Sets
AMRAP
65%
17
Abs Crunch (Bodyweight)
2 Sets
20-30 Reps
65%
18
Abs Crunch (Bodyweight)
2 Sets
AMRAP
65%
19
Oblique Crunch
2 Sets
20-30 Reps
65%
20
Oblique Crunch
2 Sets
AMRAP
65%
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
12-15 Reps
65%
2
Seated Shoulder Press (Dumbbell)
2 Sets
AMRAP
65%
3
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
65%
4
Lateral Raise (Dumbbell)
2 Sets
AMRAP
65%
5
Front Raise
2 Sets
12-15 Reps
65%
6
Front Raise
2 Sets
AMRAP
65%
7
Rear Delt Fly (Machine)
2 Sets
12-15 Reps
65%
8
Rear Delt Fly (Machine)
2 Sets
AMRAP
65%
9
Shrug (Dumbbell)
3 Sets
12-15 Reps
65%
10
Shrug (Dumbbell)
2 Sets
AMRAP
65%
11
Seated Calf Raise
3 Sets
25-30 Reps
65%
12
Seated Calf Raise
2 Sets
AMRAP
65%
13
Leg Press
3 Sets
25-30 Reps
65%
14
Leg Press
2 Sets
AMRAP
65%
Day 4
1
Squat (Barbell)
3 Sets
12-15 Reps
65%
2
Squat (Barbell)
2 Sets
AMRAP
65%
3
Single Leg Press
2 Sets
12-15 Reps
65%
4
Single Leg Press
2 Sets
AMRAP
65%
5
Leg Extension
2 Sets
12-15 Reps
65%
6
Leg Extension
2 Sets
AMRAP
65%
7
Romanian Deadlift (Barbell)
3 Sets
12-15 Reps
65%
8
Romanian Deadlift (Barbell)
2 Sets
AMRAP
65%
9
Lying Leg Curl
2 Sets
12-15 Reps
65%
10
Lying Leg Curl
2 Sets
AMRAP
65%
11
Hip Thrust (Bodyweight)
2 Sets
20-30 Reps
65%
12
Hip Thrust (Bodyweight)
2 Sets
AMRAP
65%
13
Abs Crunch (Bodyweight)
2 Sets
20-30 Reps
65%
14
Abs Crunch (Bodyweight)
2 Sets
AMRAP
65%
15
Plank
2 Sets
1 mins
65%
16
Plank
2 Sets
AMRAP
65%
Day 1
1
Bench Press (Barbell)
3 Sets
9-11 Reps
75%
2
Bench Press (Barbell)
2 Sets
AMRAP
75%
3
Incline Bench Press (Barbell)
2 Sets
9-11 Reps
75%
4
Incline Bench Press (Barbell)
2 Sets
AMRAP
75%
5
Incline Chest Fly (Dumbbell)
2 Sets
9-11 Reps
75%
6
Incline Chest Fly (Dumbbell)
2 Sets
AMRAP
75%
7
Cable Crossover
2 Sets
9-11 Reps
75%
8
Cable Crossover
2 Sets
AMRAP
75%
9
Tricep Pushdown (Cable)
2 Sets
9-11 Reps
75%
10
Tricep Pushdown (Cable)
2 Sets
AMRAP
75%
11
Lying Tricep Extension (Barbell)
2 Sets
9-11 Reps
75%
12
Lying Tricep Extension (Barbell)
2 Sets
AMRAP
75%
13
Overhead Tricep Extension (Cable)
2 Sets
9-11 Reps
75%
14
Overhead Tricep Extension (Cable)
2 Sets
AMRAP
75%
15
Standing Calf Raise
3 Sets
15-20 Reps
75%
16
Standing Calf Raise
2 Sets
AMRAP
75%
17
Seated Calf Raise
3 Sets
15-20 Reps
75%
18
Seated Calf Raise
2 Sets
AMRAP
75%
Day 2
1
Bent Over Row (Dumbbell)
3 Sets
9-11 Reps
75%
2
Bent Over Row (Dumbbell)
2 Sets
AMRAP
75%
3
Wide Grip Lat Pulldown
2 Sets
9-11 Reps
75%
4
Wide Grip Lat Pulldown
2 Sets
AMRAP
75%
5
Standing Pulldown
2 Sets
9-11 Reps
75%
6
Standing Pulldown
2 Sets
AMRAP
75%
7
Arm Pull Down
2 Sets
9-11 Reps
75%
8
Arm Pull Down
2 Sets
AMRAP
75%
9
Bicep Curl (Barbell)
2 Sets
9-11 Reps
75%
10
Bicep Curl (Barbell)
2 Sets
AMRAP
75%
11
Incline Curl (Dumbbell)
2 Sets
9-11 Reps
75%
12
Incline Curl (Dumbbell)
2 Sets
AMRAP
75%
13
One-Arm High Cable Curl
2 Sets
9-11 Reps
75%
14
One-Arm High Cable Curl
2 Sets
AMRAP
75%
15
Hanging Leg Raise
2 Sets
15-19 Reps
75%
16
Hanging Leg Raise
2 Sets
AMRAP
75%
17
Abs Crunch (Weighted)
2 Sets
15-19 Reps
75%
18
Abs Crunch (Weighted)
2 Sets
AMRAP
75%
19
Side Bend (Dumbbell)
2 Sets
15-19 Reps
75%
20
Side Bend (Dumbbell)
2 Sets
AMRAP
75%
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
9-11 Reps
75%
2
Seated Shoulder Press (Dumbbell)
2 Sets
AMRAP
75%
3
Lateral Raise (Dumbbell)
2 Sets
9-11 Reps
75%
4
Lateral Raise (Dumbbell)
2 Sets
AMRAP
75%
5
Front Raise
2 Sets
9-11 Reps
75%
6
Front Raise
2 Sets
AMRAP
75%
7
Rear Delt Fly (Machine)
2 Sets
9-11 Reps
75%
8
Rear Delt Fly (Machine)
2 Sets
AMRAP
75%
9
Shrug (Dumbbell)
3 Sets
9-11 Reps
75%
10
Shrug (Dumbbell)
2 Sets
AMRAP
75%
11
Seated Calf Raise
3 Sets
15-20 Reps
75%
12
Seated Calf Raise
2 Sets
AMRAP
75%
13
Leg Press
3 Sets
15-20 Reps
75%
14
Leg Press
2 Sets
AMRAP
75%
Day 4
1
Squat (Barbell)
3 Sets
9-11 Reps
75%
2
Squat (Barbell)
2 Sets
AMRAP
75%
3
Single Leg Press
2 Sets
9-11 Reps
75%
4
Single Leg Press
2 Sets
AMRAP
75%
5
Leg Extension
2 Sets
9-11 Reps
75%
6
Leg Extension
2 Sets
AMRAP
75%
7
Romanian Deadlift (Barbell)
3 Sets
9-11 Reps
75%
8
Romanian Deadlift (Barbell)
2 Sets
AMRAP
75%
9
Lying Leg Curl
2 Sets
9-11 Reps
75%
10
Lying Leg Curl
2 Sets
AMRAP
75%
11
Hanging Leg Raise
2 Sets
15-19 Reps
75%
12
Hanging Leg Raise
2 Sets
AMRAP
75%
13
Abs Crunch (Weighted)
2 Sets
15-19 Reps
75%
14
Abs Crunch (Weighted)
2 Sets
AMRAP
75%
15
Side Plank
2 Sets
1 mins
75%
16
Side Plank
2 Sets
AMRAP
75%
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
6-8 Reps
6-15 Reps
80%
80%
2
Bench Press (Barbell)
1 Set
AMRAP
65%
3
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
80%
4
Incline Bench Press (Barbell)
1 Set
AMRAP
65%
5
Incline Chest Fly (Dumbbell)
3 Sets
6-8 Reps
80%
6
Incline Chest Fly (Dumbbell)
1 Set
AMRAP
65%
7
Cable Crossover
3 Sets
6-8 Reps
80%
8
Cable Crossover
1 Set
AMRAP
65%
9
Tricep Pushdown (Cable)
3 Sets
6-8 Reps
80%
10
Tricep Pushdown (Cable)
1 Set
AMRAP
65%
11
Lying Tricep Extension (Barbell)
3 Sets
6-8 Reps
80%
12
Lying Tricep Extension (Barbell)
1 Set
AMRAP
65%
13
Overhead Tricep Extension (Cable)
3 Sets
6-8 Reps
80%
14
Overhead Tricep Extension (Cable)
1 Set
AMRAP
65%
15
Standing Calf Raise
4 Sets
10-14 Reps
80%
16
Standing Calf Raise
1 Set
AMRAP
65%
17
Seated Calf Raise
4 Sets
10-14 Reps
80%
18
Seated Calf Raise
1 Set
AMRAP
65%
Day 2
1
Bent Over Row (Dumbbell)
4 Sets
6-8 Reps
80%
2
Bent Over Row (Dumbbell)
1 Set
AMRAP
65%
3
Wide Grip Lat Pulldown
3 Sets
6-8 Reps
80%
4
Wide Grip Lat Pulldown
1 Set
AMRAP
65%
5
Standing Pulldown
3 Sets
6-8 Reps
80%
6
Standing Pulldown
1 Set
AMRAP
65%
7
Arm Pull Down
3 Sets
6-8 Reps
80%
8
Arm Pull Down
1 Set
AMRAP
65%
9
Bicep Curl (Barbell)
3 Sets
6-8 Reps
80%
10
Bicep Curl (Barbell)
1 Set
AMRAP
65%
11
Incline Curl (Dumbbell)
3 Sets
6-8 Reps
80%
12
Incline Curl (Dumbbell)
1 Set
AMRAP
65%
13
One-Arm High Cable Curl
3 Sets
6-8 Reps
80%
14
One-Arm High Cable Curl
1 Set
AMRAP
65%
15
Hip Thrust (Barbell)
3 Sets
10-14 Reps
80%
16
Hip Thrust (Barbell)
1 Set
AMRAP
65%
17
Cable Crunch
3 Sets
10-14 Reps
80%
18
Cable Crunch
1 Set
AMRAP
65%
19
Side Crunch (Cable)
3 Sets
10-14 Reps
80%
20
Side Crunch (Cable)
1 Set
AMRAP
65%
Day 3
1
Seated Shoulder Press (Dumbbell)
4 Sets
6-8 Reps
80%
2
Seated Shoulder Press (Dumbbell)
1 Set
AMRAP
65%
3
Lateral Raise (Dumbbell)
3 Sets
6-8 Reps
80%
4
Lateral Raise (Dumbbell)
1 Set
AMRAP
65%
5
Front Raise
3 Sets
6-8 Reps
80%
6
Front Raise
1 Set
AMRAP
65%
7
Rear Delt Fly (Machine)
3 Sets
6-8 Reps
80%
8
Rear Delt Fly (Machine)
1 Set
AMRAP
65%
9
Shrug (Dumbbell)
4 Sets
6-8 Reps
80%
10
Shrug (Dumbbell)
1 Set
AMRAP
65%
11
Seated Calf Raise
4 Sets
10-14 Reps
80%
12
Seated Calf Raise
1 Set
AMRAP
65%
13
Leg Press
4 Sets
10-14 Reps
80%
14
Leg Press
1 Set
AMRAP
65%
Day 4
1
Squat (Barbell)
4 Sets
6-8 Reps
80%
2
Squat (Barbell)
1 Set
AMRAP
65%
3
Single Leg Press
3 Sets
6-8 Reps
80%
4
Single Leg Press
1 Set
AMRAP
65%
5
Leg Extension
3 Sets
6-8 Reps
80%
6
Leg Extension
1 Set
AMRAP
65%
7
Romanian Deadlift (Barbell)
4 Sets
6-8 Reps
80%
8
Romanian Deadlift (Barbell)
1 Set
AMRAP
65%
9
Lying Leg Curl
3 Sets
6-8 Reps
80%
10
Lying Leg Curl
1 Set
AMRAP
65%
11
Hip Thrust (Barbell)
3 Sets
10-14 Reps
80%
12
Hip Thrust (Barbell)
1 Set
AMRAP
65%
13
Cable Crunch
3 Sets
10-14 Reps
80%
14
Cable Crunch
1 Set
AMRAP
65%
15
Wood Chop
3 Sets
10-14 Reps
80%
16
Wood Chop
1 Set
AMRAP
65%
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
90%
2
Bench Press (Barbell)
1 Set
AMRAP
65%
3
Incline Bench Press (Barbell)
3 Sets
3-5 Reps
90%
4
Incline Bench Press (Barbell)
1 Set
AMRAP
65%
5
Incline Chest Fly (Dumbbell)
3 Sets
3-5 Reps
90%
6
Incline Chest Fly (Dumbbell)
1 Set
AMRAP
65%
7
Cable Crossover
3 Sets
3-5 Reps
90%
8
Cable Crossover
1 Set
AMRAP
65%
9
Tricep Pushdown (Cable)
3 Sets
3-5 Reps
90%
10
Tricep Pushdown (Cable)
1 Set
AMRAP
65%
11
Lying Tricep Extension (Barbell)
3 Sets
3-5 Reps
90%
12
Lying Tricep Extension (Barbell)
1 Set
AMRAP
65%
13
Overhead Tricep Extension (Cable)
3 Sets
3-5 Reps
90%
14
Overhead Tricep Extension (Cable)
1 Set
AMRAP
65%
15
Standing Calf Raise
4 Sets
6-9 Reps
90%
16
Standing Calf Raise
1 Set
AMRAP
65%
17
Seated Calf Raise
4 Sets
6-9 Reps
90%
18
Seated Calf Raise
1 Set
AMRAP
65%
Day 2
1
Bent Over Row (Dumbbell)
4 Sets
3-5 Reps
90%
2
Bent Over Row (Dumbbell)
1 Set
AMRAP
65%
3
Wide Grip Lat Pulldown
3 Sets
3-5 Reps
90%
4
Wide Grip Lat Pulldown
1 Set
AMRAP
65%
5
Standing Pulldown
3 Sets
3-5 Reps
90%
6
Standing Pulldown
1 Set
AMRAP
65%
7
Arm Pull Down
3 Sets
3-5 Reps
90%
8
Arm Pull Down
1 Set
AMRAP
65%
9
Bicep Curl (Barbell)
3 Sets
3-5 Reps
90%
10
Bicep Curl (Barbell)
1 Set
AMRAP
65%
11
Incline Curl (Dumbbell)
3 Sets
3-5 Reps
90%
12
Incline Curl (Dumbbell)
1 Set
AMRAP
65%
13
One-Arm High Cable Curl
3 Sets
3-5 Reps
90%
14
One-Arm High Cable Curl
1 Set
AMRAP
65%
15
Hip Thrust (Barbell)
3 Sets
6-9 Reps
90%
16
Hip Thrust (Barbell)
1 Set
AMRAP
65%
17
Cable Crunch
3 Sets
6-9 Reps
90%
18
Cable Crunch
1 Set
AMRAP
65%
19
Wood Chop
3 Sets
6-9 Reps
90%
20
Wood Chop
1 Set
AMRAP
65%
Day 3
1
Seated Shoulder Press (Dumbbell)
4 Sets
3-5 Reps
90%
2
Seated Shoulder Press (Dumbbell)
1 Set
AMRAP
65%
3
Lateral Raise (Dumbbell)
3 Sets
3-5 Reps
90%
4
Lateral Raise (Dumbbell)
1 Set
AMRAP
65%
5
Front Raise
3 Sets
3-5 Reps
90%
6
Front Raise
1 Set
AMRAP
65%
7
Rear Delt Fly (Machine)
3 Sets
3-5 Reps
90%
8
Rear Delt Fly (Machine)
1 Set
AMRAP
65%
9
Shrug (Dumbbell)
4 Sets
3-5 Reps
90%
10
Shrug (Dumbbell)
1 Set
AMRAP
65%
11
Seated Calf Raise
4 Sets
6-9 Reps
90%
12
Seated Calf Raise
1 Set
AMRAP
65%
13
Leg Press
4 Sets
6-9 Reps
90%
14
Leg Press
1 Set
AMRAP
65%
Day 4
1
Squat (Barbell)
4 Sets
3-5 Reps
90%
2
Squat (Barbell)
1 Set
AMRAP
65%
3
Single Leg Press
3 Sets
3-5 Reps
90%
4
Single Leg Press
1 Set
AMRAP
65%
5
Leg Extension
3 Sets
3-5 Reps
90%
6
Leg Extension
1 Set
AMRAP
65%
7
Romanian Deadlift (Barbell)
4 Sets
3-5 Reps
90%
8
Romanian Deadlift (Barbell)
1 Set
AMRAP
65%
9
Lying Leg Curl
3 Sets
3-5 Reps
90%
10
Lying Leg Curl
1 Set
AMRAP
65%
11
Hip Thrust (Barbell)
3 Sets
6-9 Reps
90%
12
Hip Thrust (Barbell)
1 Set
AMRAP
65%
13
Cable Crunch
3 Sets
6-9 Reps
90%
14
Cable Crunch
1 Set
6-9 Reps
65%
15
Plank
3 Sets
0.7 mins
90%
16
Plank
1 Set
AMRAP
65%
Day 1
1
Bench Press (Barbell)
3 Sets
12-15 Reps
70%
2
Bench Press (Barbell)
2 Sets
AMRAP
70%
3
Incline Bench Press (Barbell)
2 Sets
12-15 Reps
70%
4
Incline Bench Press (Barbell)
2 Sets
AMRAP
70%
5
Incline Chest Fly (Dumbbell)
2 Sets
12-15 Reps
70%
6
Incline Chest Fly (Dumbbell)
2 Sets
AMRAP
70%
7
Cable Crossover
2 Sets
12-15 Reps
70%
8
Cable Crossover
2 Sets
AMRAP
70%
9
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
70%
10
Tricep Pushdown (Cable)
2 Sets
AMRAP
70%
11
Lying Tricep Extension (Barbell)
2 Sets
12-15 Reps
70%
12
Lying Tricep Extension (Barbell)
2 Sets
AMRAP
70%
13
Overhead Tricep Extension (Cable)
2 Sets
12-15 Reps
70%
14
Overhead Tricep Extension (Cable)
2 Sets
AMRAP
70%
15
Standing Calf Raise
3 Sets
25-30 Reps
70%
16
Standing Calf Raise
2 Sets
AMRAP
70%
17
Seated Calf Raise
3 Sets
25-30 Reps
70%
18
Seated Calf Raise
2 Sets
AMRAP
70%
Day 2
1
Bent Over Row (Dumbbell)
3 Sets
12-15 Reps
70%
2
Bent Over Row (Dumbbell)
2 Sets
AMRAP
70%
3
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
70%
4
Wide Grip Lat Pulldown
2 Sets
AMRAP
70%
5
Standing Pulldown
2 Sets
12-15 Reps
70%
6
Standing Pulldown
2 Sets
AMRAP
70%
7
Arm Pull Down
2 Sets
12-15 Reps
70%
8
Arm Pull Down
2 Sets
AMRAP
70%
9
Bicep Curl (Barbell)
2 Sets
12-15 Reps
70%
10
Bicep Curl (Barbell)
2 Sets
AMRAP
70%
11
Incline Curl (Dumbbell)
2 Sets
12-15 Reps
70%
12
Incline Curl (Dumbbell)
2 Sets
AMRAP
70%
13
One-Arm High Cable Curl
2 Sets
12-15 Reps
70%
14
One-Arm High Cable Curl
2 Sets
AMRAP
70%
15
Hip Thrust (Bodyweight)
2 Sets
20-30 Reps
70%
16
Hip Thrust (Bodyweight)
2 Sets
AMRAP
70%
17
Abs Crunch (Bodyweight)
2 Sets
20-30 Reps
70%
18
Abs Crunch (Bodyweight)
2 Sets
AMRAP
70%
19
Oblique Crunch
2 Sets
20-30 Reps
70%
20
Oblique Crunch
2 Sets
AMRAP
70%
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
12-15 Reps
70%
2
Seated Shoulder Press (Dumbbell)
2 Sets
AMRAP
70%
3
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
70%
4
Lateral Raise (Dumbbell)
2 Sets
AMRAP
70%
5
Front Raise
2 Sets
12-15 Reps
70%
6
Front Raise
2 Sets
AMRAP
70%
7
Rear Delt Fly (Machine)
2 Sets
12-15 Reps
70%
8
Rear Delt Fly (Machine)
2 Sets
AMRAP
70%
9
Shrug (Dumbbell)
3 Sets
12-15 Reps
70%
10
Shrug (Dumbbell)
2 Sets
AMRAP
70%
11
Seated Calf Raise
3 Sets
25-30 Reps
70%
12
Seated Calf Raise
2 Sets
AMRAP
70%
13
Leg Press
3 Sets
25-30 Reps
70%
14
Leg Press
2 Sets
AMRAP
70%
Day 4
1
Squat (Barbell)
3 Sets
12-15 Reps
70%
2
Squat (Barbell)
2 Sets
AMRAP
70%
3
Single Leg Press
2 Sets
12-15 Reps
70%
4
Single Leg Press
2 Sets
AMRAP
70%
5
Leg Extension
2 Sets
12-15 Reps
70%
6
Leg Extension
2 Sets
AMRAP
70%
7
Romanian Deadlift (Barbell)
3 Sets
12-15 Reps
70%
8
Romanian Deadlift (Barbell)
2 Sets
AMRAP
70%
9
Lying Leg Curl
2 Sets
12-15 Reps
70%
10
Lying Leg Curl
2 Sets
AMRAP
70%
11
Hip Thrust (Bodyweight)
2 Sets
20-30 Reps
70%
12
Hip Thrust (Bodyweight)
2 Sets
AMRAP
70%
13
Abs Crunch (Bodyweight)
2 Sets
20-30 Reps
70%
14
Abs Crunch (Bodyweight)
2 Sets
AMRAP
70%
15
Plank
2 Sets
1 mins
70%
16
Plank
2 Sets
AMRAP
70%
Day 1
1
Bench Press (Barbell)
3 Sets
9-11 Reps
80%
2
Bench Press (Barbell)
2 Sets
AMRAP
80%
3
Incline Bench Press (Barbell)
2 Sets
9-11 Reps
80%
4
Incline Bench Press (Barbell)
2 Sets
AMRAP
80%
5
Incline Chest Fly (Dumbbell)
2 Sets
9-11 Reps
80%
6
Incline Chest Fly (Dumbbell)
2 Sets
AMRAP
80%
7
Cable Crossover
2 Sets
9-11 Reps
80%
8
Cable Crossover
2 Sets
AMRAP
80%
9
Tricep Pushdown (Cable)
2 Sets
9-11 Reps
80%
10
Tricep Pushdown (Cable)
2 Sets
AMRAP
80%
11
Lying Tricep Extension (Barbell)
2 Sets
9-11 Reps
80%
12
Lying Tricep Extension (Barbell)
2 Sets
AMRAP
80%
13
Overhead Tricep Extension (Cable)
2 Sets
9-11 Reps
80%
14
Overhead Tricep Extension (Cable)
2 Sets
AMRAP
80%
15
Standing Calf Raise
3 Sets
15-20 Reps
80%
16
Standing Calf Raise
2 Sets
AMRAP
80%
17
Seated Calf Raise
3 Sets
15-20 Reps
80%
18
Seated Calf Raise
2 Sets
AMRAP
80%
Day 2
1
Bent Over Row (Dumbbell)
3 Sets
9-11 Reps
80%
2
Bent Over Row (Dumbbell)
2 Sets
AMRAP
80%
3
Wide Grip Lat Pulldown
2 Sets
9-11 Reps
80%
4
Wide Grip Lat Pulldown
2 Sets
AMRAP
80%
5
Standing Pulldown
2 Sets
9-11 Reps
80%
6
Standing Pulldown
2 Sets
AMRAP
80%
7
Arm Pull Down
2 Sets
9-11 Reps
80%
8
Arm Pull Down
2 Sets
AMRAP
80%
9
Bicep Curl (Barbell)
2 Sets
9-11 Reps
80%
10
Bicep Curl (Barbell)
2 Sets
AMRAP
80%
11
Incline Curl (Dumbbell)
2 Sets
9-11 Reps
80%
12
Incline Curl (Dumbbell)
2 Sets
AMRAP
80%
13
One-Arm High Cable Curl
2 Sets
9-11 Reps
80%
14
One-Arm High Cable Curl
2 Sets
AMRAP
80%
15
Hanging Leg Raise
2 Sets
15-19 Reps
80%
16
Hanging Leg Raise
2 Sets
AMRAP
80%
17
Abs Crunch (Weighted)
2 Sets
15-19 Reps
80%
18
Abs Crunch (Weighted)
2 Sets
AMRAP
80%
19
Side Bend (Dumbbell)
2 Sets
15-19 Reps
80%
20
Side Bend (Dumbbell)
2 Sets
AMRAP
80%
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
9-11 Reps
80%
2
Seated Shoulder Press (Dumbbell)
2 Sets
AMRAP
80%
3
Lateral Raise (Dumbbell)
2 Sets
9-11 Reps
80%
4
Lateral Raise (Dumbbell)
2 Sets
AMRAP
80%
5
Front Raise
2 Sets
9-11 Reps
80%
6
Front Raise
2 Sets
AMRAP
80%
7
Rear Delt Fly (Machine)
2 Sets
9-11 Reps
80%
8
Rear Delt Fly (Machine)
2 Sets
AMRAP
80%
9
Shrug (Dumbbell)
3 Sets
9-11 Reps
80%
10
Shrug (Dumbbell)
2 Sets
AMRAP
80%
11
Seated Calf Raise
3 Sets
15-20 Reps
80%
12
Seated Calf Raise
2 Sets
AMRAP
80%
13
Leg Press
3 Sets
15-20 Reps
80%
14
Leg Press
2 Sets
AMRAP
80%
Day 4
1
Squat (Barbell)
3 Sets
9-11 Reps
80%
2
Squat (Barbell)
2 Sets
AMRAP
80%
3
Single Leg Press
2 Sets
9-11 Reps
80%
4
Single Leg Press
2 Sets
AMRAP
80%
5
Leg Extension
2 Sets
9-11 Reps
80%
6
Leg Extension
2 Sets
AMRAP
80%
7
Romanian Deadlift (Barbell)
3 Sets
9-11 Reps
80%
8
Romanian Deadlift (Barbell)
2 Sets
AMRAP
80%
9
Lying Leg Curl
2 Sets
9-11 Reps
80%
10
Lying Leg Curl
2 Sets
AMRAP
80%
11
Hanging Leg Raise
2 Sets
15-19 Reps
80%
12
Hanging Leg Raise
2 Sets
AMRAP
80%
13
Abs Crunch (Weighted)
2 Sets
15-19 Reps
80%
14
Abs Crunch (Weighted)
2 Sets
AMRAP
80%
15
Side Plank
2 Sets
1 mins
80%
16
Side Plank
2 Sets
AMRAP
80%
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
6-8 Reps
6-15 Reps
85%
85%
2
Bench Press (Barbell)
1 Set
AMRAP
70%
3
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
85%
4
Incline Bench Press (Barbell)
1 Set
AMRAP
70%
5
Incline Chest Fly (Dumbbell)
3 Sets
6-8 Reps
85%
6
Incline Chest Fly (Dumbbell)
1 Set
AMRAP
70%
7
Cable Crossover
3 Sets
6-8 Reps
85%
8
Cable Crossover
1 Set
AMRAP
70%
9
Tricep Pushdown (Cable)
3 Sets
6-8 Reps
85%
10
Tricep Pushdown (Cable)
1 Set
AMRAP
70%
11
Lying Tricep Extension (Barbell)
3 Sets
6-8 Reps
85%
12
Lying Tricep Extension (Barbell)
1 Set
AMRAP
70%
13
Overhead Tricep Extension (Cable)
3 Sets
6-8 Reps
85%
14
Overhead Tricep Extension (Cable)
1 Set
AMRAP
70%
15
Standing Calf Raise
4 Sets
10-14 Reps
85%
16
Standing Calf Raise
1 Set
AMRAP
70%
17
Seated Calf Raise
4 Sets
10-14 Reps
85%
18
Seated Calf Raise
1 Set
AMRAP
70%
Day 2
1
Bent Over Row (Dumbbell)
4 Sets
6-8 Reps
85%
2
Bent Over Row (Dumbbell)
1 Set
AMRAP
70%
3
Wide Grip Lat Pulldown
3 Sets
6-8 Reps
85%
4
Wide Grip Lat Pulldown
1 Set
AMRAP
70%
5
Standing Pulldown
3 Sets
6-8 Reps
85%
6
Standing Pulldown
1 Set
AMRAP
70%
7
Arm Pull Down
3 Sets
6-8 Reps
85%
8
Arm Pull Down
1 Set
AMRAP
70%
9
Bicep Curl (Barbell)
3 Sets
6-8 Reps
85%
10
Bicep Curl (Barbell)
1 Set
AMRAP
70%
11
Incline Curl (Dumbbell)
3 Sets
6-8 Reps
85%
12
Incline Curl (Dumbbell)
1 Set
AMRAP
70%
13
One-Arm High Cable Curl
3 Sets
6-8 Reps
85%
14
One-Arm High Cable Curl
1 Set
AMRAP
70%
15
Hip Thrust (Barbell)
3 Sets
10-14 Reps
85%
16
Hip Thrust (Barbell)
1 Set
AMRAP
70%
17
Cable Crunch
3 Sets
10-14 Reps
85%
18
Cable Crunch
1 Set
AMRAP
70%
19
Side Crunch (Cable)
3 Sets
10-14 Reps
85%
20
Side Crunch (Cable)
1 Set
AMRAP
70%
Day 3
1
Seated Shoulder Press (Dumbbell)
4 Sets
6-8 Reps
85%
2
Seated Shoulder Press (Dumbbell)
1 Set
AMRAP
70%
3
Lateral Raise (Dumbbell)
3 Sets
6-8 Reps
85%
4
Lateral Raise (Dumbbell)
1 Set
AMRAP
70%
5
Front Raise
3 Sets
6-8 Reps
85%
6
Front Raise
1 Set
AMRAP
70%
7
Rear Delt Fly (Machine)
3 Sets
6-8 Reps
85%
8
Rear Delt Fly (Machine)
1 Set
AMRAP
70%
9
Shrug (Dumbbell)
4 Sets
6-8 Reps
85%
10
Shrug (Dumbbell)
1 Set
AMRAP
70%
11
Seated Calf Raise
4 Sets
10-14 Reps
85%
12
Seated Calf Raise
1 Set
AMRAP
70%
13
Leg Press
4 Sets
10-14 Reps
85%
14
Leg Press
1 Set
AMRAP
70%
Day 4
1
Squat (Barbell)
4 Sets
6-8 Reps
85%
2
Squat (Barbell)
1 Set
AMRAP
70%
3
Single Leg Press
3 Sets
6-8 Reps
85%
4
Single Leg Press
1 Set
AMRAP
70%
5
Leg Extension
3 Sets
6-8 Reps
85%
6
Leg Extension
1 Set
AMRAP
70%
7
Romanian Deadlift (Barbell)
4 Sets
6-8 Reps
85%
8
Romanian Deadlift (Barbell)
1 Set
AMRAP
70%
9
Lying Leg Curl
3 Sets
6-8 Reps
85%
10
Lying Leg Curl
1 Set
AMRAP
70%
11
Hip Thrust (Barbell)
3 Sets
10-14 Reps
85%
12
Hip Thrust (Barbell)
1 Set
AMRAP
70%
13
Cable Crunch
3 Sets
10-14 Reps
85%
14
Cable Crunch
1 Set
AMRAP
70%
15
Wood Chop
3 Sets
10-14 Reps
85%
16
Wood Chop
1 Set
AMRAP
70%
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
95%
2
Bench Press (Barbell)
1 Set
AMRAP
70%
3
Incline Bench Press (Barbell)
3 Sets
3-5 Reps
95%
4
Incline Bench Press (Barbell)
1 Set
AMRAP
70%
5
Incline Chest Fly (Dumbbell)
3 Sets
3-5 Reps
95%
6
Incline Chest Fly (Dumbbell)
1 Set
AMRAP
70%
7
Cable Crossover
3 Sets
3-5 Reps
95%
8
Cable Crossover
1 Set
AMRAP
70%
9
Tricep Pushdown (Cable)
3 Sets
3-5 Reps
95%
10
Tricep Pushdown (Cable)
1 Set
AMRAP
70%
11
Lying Tricep Extension (Barbell)
3 Sets
3-5 Reps
95%
12
Lying Tricep Extension (Barbell)
1 Set
AMRAP
70%
13
Overhead Tricep Extension (Cable)
3 Sets
3-5 Reps
95%
14
Overhead Tricep Extension (Cable)
1 Set
AMRAP
70%
15
Standing Calf Raise
4 Sets
6-9 Reps
95%
16
Standing Calf Raise
1 Set
AMRAP
70%
17
Seated Calf Raise
4 Sets
6-9 Reps
95%
18
Seated Calf Raise
1 Set
AMRAP
70%
Day 2
1
Bent Over Row (Dumbbell)
4 Sets
3-5 Reps
95%
2
Bent Over Row (Dumbbell)
1 Set
AMRAP
70%
3
Wide Grip Lat Pulldown
3 Sets
3-5 Reps
95%
4
Wide Grip Lat Pulldown
1 Set
AMRAP
70%
5
Standing Pulldown
3 Sets
3-5 Reps
95%
6
Standing Pulldown
1 Set
AMRAP
70%
7
Arm Pull Down
3 Sets
3-5 Reps
95%
8
Arm Pull Down
1 Set
AMRAP
70%
9
Bicep Curl (Barbell)
3 Sets
3-5 Reps
95%
10
Bicep Curl (Barbell)
1 Set
AMRAP
70%
11
Incline Curl (Dumbbell)
3 Sets
3-5 Reps
95%
12
Incline Curl (Dumbbell)
1 Set
AMRAP
70%
13
One-Arm High Cable Curl
3 Sets
3-5 Reps
95%
14
One-Arm High Cable Curl
1 Set
AMRAP
70%
15
Hip Thrust (Barbell)
3 Sets
6-9 Reps
95%
16
Hip Thrust (Barbell)
1 Set
AMRAP
70%
17
Cable Crunch
3 Sets
6-9 Reps
95%
18
Cable Crunch
1 Set
AMRAP
70%
19
Wood Chop
3 Sets
6-9 Reps
95%
20
Wood Chop
1 Set
AMRAP
70%
Day 3
1
Seated Shoulder Press (Dumbbell)
4 Sets
3-5 Reps
95%
2
Seated Shoulder Press (Dumbbell)
1 Set
AMRAP
70%
3
Lateral Raise (Dumbbell)
3 Sets
3-5 Reps
95%
4
Lateral Raise (Dumbbell)
1 Set
AMRAP
70%
5
Front Raise
3 Sets
3-5 Reps
95%
6
Front Raise
1 Set
AMRAP
70%
7
Rear Delt Fly (Machine)
3 Sets
3-5 Reps
95%
8
Rear Delt Fly (Machine)
1 Set
AMRAP
70%
9
Shrug (Dumbbell)
4 Sets
3-5 Reps
95%
10
Shrug (Dumbbell)
1 Set
AMRAP
70%
11
Seated Calf Raise
4 Sets
6-9 Reps
95%
12
Seated Calf Raise
1 Set
AMRAP
70%
13
Leg Press
4 Sets
6-9 Reps
95%
14
Leg Press
1 Set
AMRAP
70%
Day 4
1
Squat (Barbell)
4 Sets
3-5 Reps
95%
2
Squat (Barbell)
1 Set
AMRAP
70%
3
Single Leg Press
3 Sets
3-5 Reps
95%
4
Single Leg Press
1 Set
AMRAP
70%
5
Leg Extension
3 Sets
3-5 Reps
95%
6
Leg Extension
1 Set
AMRAP
70%
7
Romanian Deadlift (Barbell)
4 Sets
3-5 Reps
95%
8
Romanian Deadlift (Barbell)
1 Set
AMRAP
70%
9
Lying Leg Curl
3 Sets
3-5 Reps
95%
10
Lying Leg Curl
1 Set
AMRAP
70%
11
Hip Thrust (Barbell)
3 Sets
6-9 Reps
95%
12
Hip Thrust (Barbell)
1 Set
AMRAP
70%
13
Cable Crunch
3 Sets
6-9 Reps
95%
14
Cable Crunch
1 Set
6-9 Reps
70%
15
Plank
3 Sets
0.7 mins
95%
16
Plank
1 Set
AMRAP
70%