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Short Kings Powerbuilding
by David Williams
3 athletes joined
Program Description
Powerbuilding
Program Overview
Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jan 20, 2024 02:22
Last Edited
May 25, 2024 07:56
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
70%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
Dip (Bodyweight)
1 Set
50 Reps
@8
4
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Hammer Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
Day 2
1
Deadlift (Barbell)
3 Sets
8 Reps
70%
2
Box Squat (Barbell)
3 Sets
8 Reps
@8
3
Leg Curl
1 Set
50 Reps
@8
4
Seated Calf Raise
1 Set
50 Reps
@7
5
Hanging Leg Raise
1 Set
50 Reps
@7
Day 3
1
Overhead Press (Barbell)
3 Sets
8 Reps
70%
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
Lateral Raise (Cable)
1 Set
50 Reps
@7
4
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
@7
@7
@7
Day 4
1
Pull-Up (Bodyweight)
1 Set
50 Reps
@7
2
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
4
Face Pull
1 Set
1 Set
1 Set
15 Reps
18 Reps
20 Reps
@7
@7
@7
5
Shrug (Dumbbell)
1 Set
50 Reps
@8
Day 5
1
Squat (Barbell)
3 Sets
8 Reps
70%
2
Hack Squat
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
Leg Extension
1 Set
50 Reps
@7
4
Standing Calf Raise
1 Set
50 Reps
@7
5
Decline Crunch
1 Set
50 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
80%
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
12 Reps
13 Reps
15 Reps
@7
@7
@7
4
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Bicep Curl (Cable)
1 Set
50 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
80%
2
Stiff Leg Deadlift
3 Sets
8 Reps
@8
3
Glute-Ham Raise
1 Set
50 Reps
@8
4
Seated Calf Raise
1 Set
50 Reps
@8
5
Cable Crunch
1 Set
50 Reps
@8
Day 3
1
Overhead Press (Barbell)
3 Sets
5 Reps
80%
2
Shoulder Press (Machine)
1 Set
1 Set
1 Set
12 Reps
13 Reps
15 Reps
@7
@7
@7
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
@8
@8
@8
4
Tricep Extension (Cable)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Dip (Bodyweight)
1 Set
50 Reps
@8
Day 4
1
Chin-Up (Bodyweight)
1 Set
50 Reps
@8
2
Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8 Reps
18 Reps
12 Reps
@8
@8
@8
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
15 Reps
18 Reps
20 Reps
@7
@7
@7
5
Shrug (Barbell)
1 Set
1 Set
1 Set
15 Reps
18 Reps
20 Reps
@7
@7
@7
Day 5
1
Squat (Barbell)
3 Sets
5 Reps
80%
2
Leg Press
3 Sets
20 Reps
@8
3
Leg Extension
1 Set
50 Reps
@7
4
Standing Calf Raise
1 Set
50 Reps
@7
5
Decline Crunch
1 Set
50 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
2 Reps
90%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
Chest Press (Machine)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
4
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Hammer Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
Day 2
1
Deadlift (Barbell)
3 Sets
2 Reps
90%
2
Good Morning
3 Sets
8 Reps
@8
3
Leg Curl
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
@8
@8
@8
4
Seated Calf Raise
1 Set
50 Reps
@8
5
AB Rollout
1 Set
50 Reps
@8
Day 3
1
Overhead Press (Barbell)
3 Sets
2 Reps
90%
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
Lateral Raise (Cable)
1 Set
50 Reps
@7
4
Dip (Weighted)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Bench Press (Close Grip)
3 Sets
15 Reps
@7
Day 4
1
Pull-Up (Bodyweight)
1 Set
50 Reps
@8
2
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
T-Bar Row
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
4
Reverse Pec Deck
1 Set
50 Reps
@7
5
Shrug (Dumbbell)
1 Set
50 Reps
@8
Day 5
1
Squat (Barbell)
3 Sets
2 Reps
90%
2
Goblet Squat
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
Leg Extension
1 Set
50 Reps
@7
4
Standing Calf Raise
1 Set
50 Reps
@7
5
Decline Crunch
1 Set
50 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
70%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
Dip (Bodyweight)
1 Set
50 Reps
@8
4
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Hammer Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
Day 2
1
Deadlift (Barbell)
3 Sets
8 Reps
70%
2
Box Squat (Barbell)
3 Sets
8 Reps
@8
3
Leg Curl
1 Set
50 Reps
@8
4
Seated Calf Raise
1 Set
50 Reps
@7
5
Hanging Leg Raise
1 Set
50 Reps
@7
Day 3
1
Overhead Press (Barbell)
3 Sets
8 Reps
70%
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
Lateral Raise (Cable)
1 Set
50 Reps
@7
4
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
@7
@7
@7
Day 4
1
Pull-Up (Bodyweight)
1 Set
50 Reps
@7
2
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
4
Face Pull
1 Set
1 Set
1 Set
15 Reps
18 Reps
20 Reps
@7
@7
@7
5
Shrug (Dumbbell)
1 Set
50 Reps
@8
Day 5
1
Squat (Barbell)
3 Sets
8 Reps
70%
2
Hack Squat
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
Leg Extension
1 Set
50 Reps
@7
4
Standing Calf Raise
1 Set
50 Reps
@7
5
Decline Crunch
1 Set
50 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
80%
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
12 Reps
13 Reps
15 Reps
@7
@7
@7
4
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Bicep Curl (Cable)
1 Set
50 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
80%
2
Stiff Leg Deadlift
3 Sets
8 Reps
@8
3
Glute-Ham Raise
1 Set
50 Reps
@8
4
Seated Calf Raise
1 Set
50 Reps
@8
5
Cable Crunch
1 Set
50 Reps
@8
Day 3
1
Overhead Press (Barbell)
3 Sets
5 Reps
80%
2
Shoulder Press (Machine)
1 Set
1 Set
1 Set
12 Reps
13 Reps
15 Reps
@7
@7
@7
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
@8
@8
@8
4
Tricep Extension (Cable)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Dip (Bodyweight)
1 Set
50 Reps
@8
Day 4
1
Chin-Up (Bodyweight)
1 Set
50 Reps
@8
2
Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8 Reps
18 Reps
12 Reps
@8
@8
@8
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
15 Reps
18 Reps
20 Reps
@7
@7
@7
5
Shrug (Barbell)
1 Set
1 Set
1 Set
15 Reps
18 Reps
20 Reps
@7
@7
@7
Day 5
1
Squat (Barbell)
3 Sets
5 Reps
80%
2
Leg Press
3 Sets
20 Reps
@8
3
Leg Extension
1 Set
50 Reps
@7
4
Standing Calf Raise
1 Set
50 Reps
@7
5
Decline Crunch
1 Set
50 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
2 Reps
90%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
Chest Press (Machine)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
4
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Hammer Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
Day 2
1
Deadlift (Barbell)
3 Sets
2 Reps
90%
2
Good Morning
3 Sets
8 Reps
@8
3
Leg Curl
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
@8
@8
@8
4
Seated Calf Raise
1 Set
50 Reps
@8
5
AB Rollout
1 Set
50 Reps
@8
Day 3
1
Overhead Press (Barbell)
3 Sets
2 Reps
90%
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
Lateral Raise (Cable)
1 Set
50 Reps
@7
4
Dip (Weighted)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Bench Press (Close Grip)
3 Sets
15 Reps
@7
Day 4
1
Pull-Up (Bodyweight)
1 Set
50 Reps
@8
2
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
T-Bar Row
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
4
Reverse Pec Deck
1 Set
50 Reps
@7
5
Shrug (Dumbbell)
1 Set
50 Reps
@8
Day 5
1
Squat (Barbell)
3 Sets
2 Reps
90%
2
Goblet Squat
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
Leg Extension
1 Set
50 Reps
@7
4
Standing Calf Raise
1 Set
50 Reps
@7
5
Decline Crunch
1 Set
50 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
70%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
Dip (Bodyweight)
1 Set
50 Reps
@8
4
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Hammer Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
Day 2
1
Deadlift (Barbell)
3 Sets
8 Reps
70%
2
Box Squat (Barbell)
3 Sets
8 Reps
@8
3
Leg Curl
1 Set
50 Reps
@8
4
Seated Calf Raise
1 Set
50 Reps
@7
5
Hanging Leg Raise
1 Set
50 Reps
@7
Day 3
1
Overhead Press (Barbell)
3 Sets
8 Reps
70%
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
Lateral Raise (Cable)
1 Set
50 Reps
@7
4
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
@7
@7
@7
Day 4
1
Pull-Up (Bodyweight)
1 Set
50 Reps
@7
2
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
4
Face Pull
1 Set
1 Set
1 Set
15 Reps
18 Reps
20 Reps
@7
@7
@7
5
Shrug (Dumbbell)
1 Set
50 Reps
@8
Day 5
1
Squat (Barbell)
3 Sets
8 Reps
70%
2
Hack Squat
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
Leg Extension
1 Set
50 Reps
@7
4
Standing Calf Raise
1 Set
50 Reps
@7
5
Decline Crunch
1 Set
50 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
80%
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
12 Reps
13 Reps
15 Reps
@7
@7
@7
4
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Bicep Curl (Cable)
1 Set
50 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
80%
2
Stiff Leg Deadlift
3 Sets
8 Reps
@8
3
Glute-Ham Raise
1 Set
50 Reps
@8
4
Seated Calf Raise
1 Set
50 Reps
@8
5
Cable Crunch
1 Set
50 Reps
@8
Day 3
1
Overhead Press (Barbell)
3 Sets
5 Reps
80%
2
Shoulder Press (Machine)
1 Set
1 Set
1 Set
12 Reps
13 Reps
15 Reps
@7
@7
@7
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
@8
@8
@8
4
Tricep Extension (Cable)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Dip (Bodyweight)
1 Set
50 Reps
@8
Day 4
1
Chin-Up (Bodyweight)
1 Set
50 Reps
@8
2
Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8 Reps
18 Reps
12 Reps
@8
@8
@8
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
15 Reps
18 Reps
20 Reps
@7
@7
@7
5
Shrug (Barbell)
1 Set
1 Set
1 Set
15 Reps
18 Reps
20 Reps
@7
@7
@7
Day 5
1
Squat (Barbell)
3 Sets
5 Reps
80%
2
Leg Press
3 Sets
20 Reps
@8
3
Leg Extension
1 Set
50 Reps
@7
4
Standing Calf Raise
1 Set
50 Reps
@7
5
Decline Crunch
1 Set
50 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
2 Reps
90%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
Chest Press (Machine)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
4
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Hammer Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
Day 2
1
Deadlift (Barbell)
3 Sets
2 Reps
90%
2
Good Morning
3 Sets
8 Reps
@8
3
Leg Curl
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
@8
@8
@8
4
Seated Calf Raise
1 Set
50 Reps
@8
5
AB Rollout
1 Set
50 Reps
@8
Day 3
1
Overhead Press (Barbell)
3 Sets
2 Reps
90%
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
Lateral Raise (Cable)
1 Set
50 Reps
@7
4
Dip (Weighted)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Bench Press (Close Grip)
3 Sets
15 Reps
@7
Day 4
1
Pull-Up (Bodyweight)
1 Set
50 Reps
@8
2
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
T-Bar Row
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
4
Reverse Pec Deck
1 Set
50 Reps
@7
5
Shrug (Dumbbell)
1 Set
50 Reps
@8
Day 5
1
Squat (Barbell)
3 Sets
2 Reps
90%
2
Goblet Squat
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
Leg Extension
1 Set
50 Reps
@7
4
Standing Calf Raise
1 Set
50 Reps
@7
5
Decline Crunch
1 Set
50 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
70%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
Dip (Bodyweight)
1 Set
50 Reps
@8
4
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Hammer Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
Day 2
1
Deadlift (Barbell)
3 Sets
8 Reps
70%
2
Box Squat (Barbell)
3 Sets
8 Reps
@8
3
Leg Curl
1 Set
50 Reps
@8
4
Seated Calf Raise
1 Set
50 Reps
@7
5
Hanging Leg Raise
1 Set
50 Reps
@7
Day 3
1
Overhead Press (Barbell)
3 Sets
8 Reps
70%
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
Lateral Raise (Cable)
1 Set
50 Reps
@7
4
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
@7
@7
@7
Day 4
1
Pull-Up (Bodyweight)
1 Set
50 Reps
@7
2
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
4
Face Pull
1 Set
1 Set
1 Set
15 Reps
18 Reps
20 Reps
@7
@7
@7
5
Shrug (Dumbbell)
1 Set
50 Reps
@8
Day 5
1
Squat (Barbell)
3 Sets
8 Reps
70%
2
Hack Squat
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
Leg Extension
1 Set
50 Reps
@7
4
Standing Calf Raise
1 Set
50 Reps
@7
5
Decline Crunch
1 Set
50 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
80%
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
12 Reps
13 Reps
15 Reps
@7
@7
@7
4
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Bicep Curl (Cable)
1 Set
50 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
80%
2
Stiff Leg Deadlift
3 Sets
8 Reps
@8
3
Glute-Ham Raise
1 Set
50 Reps
@8
4
Seated Calf Raise
1 Set
50 Reps
@8
5
Cable Crunch
1 Set
50 Reps
@8
Day 3
1
Overhead Press (Barbell)
3 Sets
5 Reps
80%
2
Shoulder Press (Machine)
1 Set
1 Set
1 Set
12 Reps
13 Reps
15 Reps
@7
@7
@7
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
@8
@8
@8
4
Tricep Extension (Cable)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Dip (Bodyweight)
1 Set
50 Reps
@8
Day 4
1
Chin-Up (Bodyweight)
1 Set
50 Reps
@8
2
Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8 Reps
18 Reps
12 Reps
@8
@8
@8
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
15 Reps
18 Reps
20 Reps
@7
@7
@7
5
Shrug (Barbell)
1 Set
1 Set
1 Set
15 Reps
18 Reps
20 Reps
@7
@7
@7
Day 5
1
Squat (Barbell)
3 Sets
5 Reps
80%
2
Leg Press
3 Sets
20 Reps
@8
3
Leg Extension
1 Set
50 Reps
@7
4
Standing Calf Raise
1 Set
50 Reps
@7
5
Decline Crunch
1 Set
50 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
2 Reps
90%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
Chest Press (Machine)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
4
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Hammer Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
Day 2
1
Deadlift (Barbell)
3 Sets
2 Reps
90%
2
Good Morning
3 Sets
8 Reps
@8
3
Leg Curl
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
@8
@8
@8
4
Seated Calf Raise
1 Set
50 Reps
@8
5
AB Rollout
1 Set
50 Reps
@8
Day 3
1
Overhead Press (Barbell)
3 Sets
2 Reps
90%
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
Lateral Raise (Cable)
1 Set
50 Reps
@7
4
Dip (Weighted)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Bench Press (Close Grip)
3 Sets
15 Reps
@7
Day 4
1
Pull-Up (Bodyweight)
1 Set
50 Reps
@8
2
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
T-Bar Row
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
4
Reverse Pec Deck
1 Set
50 Reps
@7
5
Shrug (Dumbbell)
1 Set
50 Reps
@8
Day 5
1
Squat (Barbell)
3 Sets
2 Reps
90%
2
Goblet Squat
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
Leg Extension
1 Set
50 Reps
@7
4
Standing Calf Raise
1 Set
50 Reps
@7
5
Decline Crunch
1 Set
50 Reps
@7