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Silver Era Full Body The Secret for Muscle and Strength
by Mauro
23 athletes joined
4.0
(1 rating)
Program Description
Muscle and Strength gains Used Method of Progression: Double Progression Compound movements: Starting at 5 reps using a weigth that is your 10 rep max you will add 1 rep each week until you reach 10, then you will add more weigth, 2.5kg for one hand exercises and 5kg for two hand exercises and start over at 5 reps and keep doing the same Isolation movements: Starting at 8 reps using a weigth that is your 12 rep max you will add one rep each week until you reach 12, then do 12 for 2 weeks and add more weigth and start over at 8 reps The program can be used indefinitely, the program is only written until week 6, after that just do the same as before DELOAD after week 6, deload doesn t count as a training week so restart the program at week 7
Program Overview
Level
Intermediate
Goal
Bodybuilding, Powerbuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
80 minutes
Created
Mar 07, 2024 03:50
Last Edited
Jun 08, 2024 05:27
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Week 1
1 / 12 Weeks
Day 4
1
High Pull
3 Sets
5 Reps
@6
2
Rear Delt Fly (Machine)
3 Sets
8 Reps
@6
3
Incline Bench Press (Barbell)
3 Sets
5 Reps
@6
4
Dumbbell Row
3 Sets
5 Reps
@6
5
Lat Pulldown
3 Sets
5 Reps
@6
6
Concentration Curl
3 Sets
8 Reps
@6
7
Skull Crusher
3 Sets
8 Reps
@6
8
Hack Squat
3 Sets
5 Reps
@6
9
Leg Extension
3 Sets
8 Reps
@6
10
Wrist Curls
3 Sets
8 Reps
@6
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
5 Reps
@6
2
Chest Fly (Machine)
3 Sets
8 Reps
@6
3
Incline Chest Fly (Dumbbell)
3 Sets
8 Reps
@6
4
Wide Grip Pull-Up
3 Sets
5 Reps
@6
5
Hammer Curl
3 Sets
8 Reps
@6
6
Tricep Extension (Cable)
3 Sets
8 Reps
@6
7
Leg Press
3 Sets
5 Reps
@6
8
Deadlift (Barbell)
3 Sets
5 Reps
@6
9
Hyperextension
3 Sets
10 Reps
@6
10
Standing Calf Raise
3 Sets
10 Reps
@6
Day 2
1
Upright Row (Barbell)
3 Sets
5 Reps
@6
2
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@6
3
Dip (Weighted)
3 Sets
5 Reps
@6
4
Pendlay Row
3 Sets
5 Reps
@6
5
Chin-Up (Weighted)
3 Sets
5 Reps
@6
6
Shrug (Barbell)
3 Sets
8 Reps
@6
7
Incline Curl (Dumbbell)
3 Sets
8 Reps
@6
8
Tricep Pushdown (Cable)
3 Sets
8 Reps
@6
9
Split Squat (Smith Machine)
3 Sets
5 Reps
@6
10
Leg Curl
3 Sets
8 Reps
@6
Day 1
1
Overhead Press (Barbell)
3 Sets
5 Reps
@6
2
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@6
3
Seated Row (Cable)
3 Sets
5 Reps
@6
4
Bicep Curl (Cable)
3 Sets
8 Reps
@6
5
French Press
3 Sets
8 Reps
@6
6
Reverse Bicep Curl (EZ Bar)
3 Sets
8 Reps
@6
7
Lunge (Barbell)
3 Sets
5 Reps
@6
8
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@6
9
Seated Calf Raise
3 Sets
8 Reps
@6
Day 1
1
Overhead Press (Barbell)
3 Sets
6 Reps
@6.5
2
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@6.5
3
Seated Row (Cable)
3 Sets
6 Reps
@6.5
4
Bicep Curl (Cable)
3 Sets
9 Reps
@7
5
French Press
3 Sets
9 Reps
@7
6
Reverse Bicep Curl (EZ Bar)
3 Sets
9 Reps
@7
7
Lunge (Barbell)
3 Sets
6 Reps
@6.5
8
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@6.5
9
Seated Calf Raise
3 Sets
9 Reps
@7
Day 2
1
Upright Row (Barbell)
3 Sets
6 Reps
@6.5
2
Lateral Raise (Dumbbell)
3 Sets
9 Reps
@7
3
Dip (Weighted)
3 Sets
6 Reps
@6.5
4
Pendlay Row
3 Sets
6 Reps
@6.5
5
Chin-Up (Weighted)
3 Sets
6 Reps
@6.5
6
Shrug (Barbell)
3 Sets
9 Reps
@7
7
Incline Curl (Dumbbell)
3 Sets
9 Reps
@7
8
Tricep Pushdown (Cable)
3 Sets
9 Reps
@7
9
Split Squat (Smith Machine)
3 Sets
6 Reps
@6.5
10
Leg Curl
3 Sets
9 Reps
@7
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
6 Reps
@6.5
2
Chest Fly (Machine)
3 Sets
9 Reps
@7
3
Incline Chest Fly (Dumbbell)
3 Sets
9 Reps
@7
4
Wide Grip Pull-Up
3 Sets
6 Reps
@6.5
5
Hammer Curl
3 Sets
9 Reps
@7
6
Tricep Extension (Cable)
3 Sets
9 Reps
@7
7
Leg Press
3 Sets
6 Reps
@6.5
8
Deadlift (Barbell)
3 Sets
6 Reps
@6.5
9
Hyperextension
3 Sets
11 Reps
@6.5
10
Standing Calf Raise
3 Sets
11 Reps
@6.5
Day 4
1
High Pull
3 Sets
6 Reps
@6.5
2
Rear Delt Fly (Machine)
3 Sets
9 Reps
@7
3
Incline Bench Press (Barbell)
3 Sets
6 Reps
@6.5
4
Dumbbell Row
3 Sets
6 Reps
@6.5
5
Lat Pulldown
3 Sets
6 Reps
@6.5
6
Concentration Curl
3 Sets
9 Reps
@7
7
Skull Crusher
3 Sets
9 Reps
@7
8
Hack Squat
3 Sets
6 Reps
@6.5
9
Leg Extension
3 Sets
9 Reps
@7
10
Wrist Curls
3 Sets
9 Reps
@7
Day 1
1
Overhead Press (Barbell)
3 Sets
7 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
7 Reps
@7
3
Seated Row (Cable)
3 Sets
7 Reps
@7
4
Bicep Curl (Cable)
3 Sets
10 Reps
@8
5
French Press
3 Sets
10 Reps
@8
6
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
7
Lunge (Barbell)
3 Sets
7 Reps
@7
8
Romanian Deadlift (Barbell)
3 Sets
7 Reps
@7
9
Seated Calf Raise
3 Sets
10 Reps
@8
Day 2
1
Upright Row (Barbell)
3 Sets
7 Reps
@7
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
3
Dip (Weighted)
3 Sets
7 Reps
@7
4
Pendlay Row
3 Sets
7 Reps
@7
5
Chin-Up (Weighted)
3 Sets
7 Reps
@7
6
Shrug (Barbell)
3 Sets
10 Reps
@8
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8
8
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
9
Split Squat (Smith Machine)
3 Sets
7 Reps
@7
10
Leg Curl
3 Sets
10 Reps
@8
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
7 Reps
@7
2
Chest Fly (Machine)
3 Sets
10 Reps
@8
3
Incline Chest Fly (Dumbbell)
3 Sets
10 Reps
@8
4
Wide Grip Pull-Up
3 Sets
7 Reps
@7
5
Hammer Curl
3 Sets
10 Reps
@8
6
Tricep Extension (Cable)
3 Sets
10 Reps
@8
7
Leg Press
3 Sets
7 Reps
@7
8
Deadlift (Barbell)
3 Sets
7 Reps
@7
9
Hyperextension
3 Sets
12 Reps
@7
10
Standing Calf Raise
3 Sets
12 Reps
@7
Day 4
1
High Pull
3 Sets
7 Reps
@7
2
Rear Delt Fly (Machine)
3 Sets
10 Reps
@8
3
Incline Bench Press (Barbell)
3 Sets
7 Reps
@7
4
Dumbbell Row
3 Sets
7 Reps
@7
5
Lat Pulldown
3 Sets
7 Reps
@7
6
Concentration Curl
3 Sets
10 Reps
@8
7
Skull Crusher
3 Sets
10 Reps
@8
8
Hack Squat
3 Sets
7 Reps
@7
9
Leg Extension
3 Sets
10 Reps
@8
10
Wrist Curls
3 Sets
10 Reps
@8
Day 1
1
Overhead Press (Barbell)
3 Sets
8 Reps
@7.5
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7.5
3
Seated Row (Cable)
3 Sets
8 Reps
@7.5
4
Bicep Curl (Cable)
3 Sets
11 Reps
@8
5
French Press
3 Sets
11 Reps
@8
6
Reverse Bicep Curl (EZ Bar)
3 Sets
11 Reps
@8
7
Lunge (Barbell)
3 Sets
8 Reps
@7.5
8
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7.5
9
Seated Calf Raise
3 Sets
11 Reps
@8
Day 2
1
Upright Row (Barbell)
3 Sets
8 Reps
@7.5
2
Lateral Raise (Dumbbell)
3 Sets
11 Reps
@8
3
Dip (Weighted)
3 Sets
8 Reps
@7.5
4
Pendlay Row
3 Sets
8 Reps
@7.5
5
Chin-Up (Weighted)
3 Sets
8 Reps
@7.5
6
Shrug (Barbell)
3 Sets
11 Reps
@8
7
Incline Curl (Dumbbell)
3 Sets
11 Reps
@8
8
Tricep Pushdown (Cable)
3 Sets
11 Reps
@8
9
Split Squat (Smith Machine)
3 Sets
8 Reps
@7.5
10
Leg Curl
3 Sets
11 Reps
@8
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@7.5
2
Chest Fly (Machine)
3 Sets
11 Reps
@8
3
Incline Chest Fly (Dumbbell)
3 Sets
11 Reps
@8
4
Wide Grip Pull-Up
3 Sets
8 Reps
@7.5
5
Hammer Curl
3 Sets
11 Reps
@8
6
Tricep Extension (Cable)
3 Sets
11 Reps
@8
7
Leg Press
3 Sets
8 Reps
@7.5
8
Deadlift (Barbell)
3 Sets
8 Reps
@7.5
9
Hyperextension
3 Sets
13 Reps
@8
10
Standing Calf Raise
3 Sets
13 Reps
@8
Day 4
1
High Pull
3 Sets
8 Reps
@7.5
2
Rear Delt Fly (Machine)
3 Sets
11 Reps
@8
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
@7.5
4
Dumbbell Row
3 Sets
8 Reps
@7.5
5
Lat Pulldown
3 Sets
8 Reps
@7.5
6
Concentration Curl
3 Sets
11 Reps
@8
7
Skull Crusher
3 Sets
11 Reps
@8
8
Hack Squat
3 Sets
8 Reps
@7.5
9
Leg Extension
3 Sets
11 Reps
@8
10
Wrist Curls
3 Sets
11 Reps
@8
Day 1
1
Overhead Press (Barbell)
3 Sets
9 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
9 Reps
@8
3
Seated Row (Cable)
3 Sets
9 Reps
@8
4
Bicep Curl (Cable)
3 Sets
12 Reps
@8.5
5
French Press
3 Sets
12 Reps
@8.5
6
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8.5
7
Lunge (Barbell)
3 Sets
9 Reps
@8
8
Romanian Deadlift (Barbell)
3 Sets
9 Reps
@8
9
Seated Calf Raise
3 Sets
12 Reps
@8.5
Day 2
1
Upright Row (Barbell)
3 Sets
9 Reps
@8
2
Lateral Raise (Dumbbell)
3 Sets
9 Reps
@8
3
Dip (Weighted)
3 Sets
9 Reps
@8
4
Pendlay Row
3 Sets
9 Reps
@8
5
Chin-Up (Weighted)
3 Sets
9 Reps
@8
6
Shrug (Barbell)
3 Sets
12 Reps
@8.5
7
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8.5
8
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8.5
9
Split Squat (Smith Machine)
3 Sets
9 Reps
@8
10
Leg Curl
3 Sets
12 Reps
@8.5
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
9 Reps
@8
2
Chest Fly (Machine)
3 Sets
12 Reps
@8.5
3
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
@8.5
4
Wide Grip Pull-Up
3 Sets
9 Reps
@8
5
Hammer Curl
3 Sets
12 Reps
@8.5
6
Tricep Extension (Cable)
3 Sets
12 Reps
@8.5
7
Leg Press
3 Sets
9 Reps
@8
8
Deadlift (Barbell)
3 Sets
9 Reps
@8
9
Hyperextension
3 Sets
14 Reps
@8.5
10
Standing Calf Raise
3 Sets
14 Reps
@8.5
Day 4
1
High Pull
3 Sets
9 Reps
@8
2
Rear Delt Fly (Machine)
3 Sets
12 Reps
@8.5
3
Incline Bench Press (Barbell)
3 Sets
9 Reps
@8
4
Dumbbell Row
3 Sets
9 Reps
@8
5
Lat Pulldown
3 Sets
9 Reps
@8
6
Concentration Curl
3 Sets
12 Reps
@8.5
7
Skull Crusher
3 Sets
12 Reps
@8.5
8
Hack Squat
3 Sets
9 Reps
@8
9
Leg Extension
3 Sets
12 Reps
@8.5
10
Wrist Curls
3 Sets
12 Reps
@8.5
Day 1
1
Overhead Press (Barbell)
3 Sets
10 Reps
@8.5
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8.5
3
Seated Row (Cable)
3 Sets
10 Reps
@8.5
4
Bicep Curl (Cable)
3 Sets
12 Reps
@8.5
5
French Press
3 Sets
12 Reps
@8.5
6
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8.5
7
Lunge (Barbell)
3 Sets
10 Reps
@8.5
8
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8.5
9
Seated Calf Raise
3 Sets
12 Reps
@8.5
Day 2
1
Upright Row (Barbell)
3 Sets
10 Reps
@8.5
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8.5
3
Dip (Weighted)
3 Sets
10 Reps
@8.5
4
Pendlay Row
3 Sets
10 Reps
@8.5
5
Chin-Up (Weighted)
3 Sets
10 Reps
@8.5
6
Shrug (Barbell)
3 Sets
12 Reps
@8.5
7
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8.5
8
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8.5
9
Split Squat (Smith Machine)
3 Sets
10 Reps
@8.5
10
Leg Curl
3 Sets
12 Reps
@8.5
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8.5
2
Chest Fly (Machine)
3 Sets
12 Reps
@8.5
3
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
@8.5
4
Wide Grip Pull-Up
3 Sets
10 Reps
@8.5
5
Hammer Curl
3 Sets
12 Reps
@8.5
6
Tricep Extension (Cable)
3 Sets
12 Reps
@8.5
7
Leg Press
3 Sets
10 Reps
@8.5
8
Deadlift (Barbell)
3 Sets
10 Reps
@8.5
9
Hyperextension
3 Sets
15 Reps
@8.5
10
Standing Calf Raise
3 Sets
15 Reps
@8.5
Day 4
1
High Pull
3 Sets
10 Reps
@8.5
2
Rear Delt Fly (Machine)
3 Sets
12 Reps
@8.5
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8.5
4
Dumbbell Row
3 Sets
10 Reps
@8.5
5
Lat Pulldown
3 Sets
10 Reps
@8.5
6
Concentration Curl
3 Sets
12 Reps
@8.5
7
Skull Crusher
3 Sets
12 Reps
@8.5
8
Hack Squat
3 Sets
10 Reps
@8.5
9
Leg Extension
3 Sets
12 Reps
@8.5
10
Wrist Curls
3 Sets
12 Reps
@8.5
Day 1
1
Overhead Press (Barbell)
3 Sets
5 Reps
@6
2
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@6
3
Seated Row (Cable)
3 Sets
5 Reps
@6
4
Bicep Curl (Cable)
3 Sets
8 Reps
@6
5
French Press
3 Sets
8 Reps
@6
6
Reverse Bicep Curl (EZ Bar)
3 Sets
8 Reps
@6
7
Lunge (Barbell)
3 Sets
5 Reps
@6
8
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@6
9
Seated Calf Raise
3 Sets
8 Reps
@6
Day 2
1
Upright Row (Barbell)
3 Sets
5 Reps
@6
2
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@6
3
Dip (Weighted)
3 Sets
5 Reps
@6
4
Pendlay Row
3 Sets
5 Reps
@6
5
Chin-Up (Weighted)
3 Sets
5 Reps
@6
6
Shrug (Barbell)
3 Sets
8 Reps
@6
7
Incline Curl (Dumbbell)
3 Sets
8 Reps
@6
8
Tricep Pushdown (Cable)
3 Sets
8 Reps
@6
9
Split Squat (Smith Machine)
3 Sets
5 Reps
@6
10
Leg Curl
3 Sets
8 Reps
@6
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
5 Reps
@6
2
Chest Fly (Machine)
3 Sets
8 Reps
@6
3
Incline Chest Fly (Dumbbell)
3 Sets
8 Reps
@6
4
Wide Grip Pull-Up
3 Sets
5 Reps
@6
5
Hammer Curl
3 Sets
8 Reps
@6
6
Tricep Extension (Cable)
3 Sets
8 Reps
@6
7
Leg Press
3 Sets
5 Reps
@6
8
Deadlift (Barbell)
3 Sets
5 Reps
@6
9
Hyperextension
3 Sets
10 Reps
@6
10
Standing Calf Raise
3 Sets
10 Reps
@6
Day 4
1
High Pull
3 Sets
5 Reps
@6
2
Rear Delt Fly (Machine)
3 Sets
8 Reps
@6
3
Incline Bench Press (Barbell)
3 Sets
5 Reps
@6
4
Dumbbell Row
3 Sets
5 Reps
@6
5
Lat Pulldown
3 Sets
5 Reps
@6
6
Concentration Curl
3 Sets
8 Reps
@6
7
Skull Crusher
3 Sets
8 Reps
@6
8
Hack Squat
3 Sets
5 Reps
@6
9
Leg Extension
3 Sets
8 Reps
@6
10
Wrist Curls
3 Sets
8 Reps
@6
Day 1
1
Overhead Press (Barbell)
3 Sets
5 Reps
@6
2
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@6
3
Seated Row (Cable)
3 Sets
5 Reps
@6
4
Bicep Curl (Cable)
3 Sets
8 Reps
@6
5
French Press
3 Sets
8 Reps
@6
6
Reverse Bicep Curl (EZ Bar)
3 Sets
8 Reps
@6
7
Lunge (Barbell)
3 Sets
5 Reps
@6
8
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@6
9
Seated Calf Raise
3 Sets
8 Reps
@6
Day 2
1
Upright Row (Barbell)
3 Sets
5 Reps
@6
2
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@6
3
Dip (Weighted)
3 Sets
5 Reps
@6
4
Pendlay Row
3 Sets
5 Reps
@6
5
Chin-Up (Weighted)
3 Sets
5 Reps
@6
6
Shrug (Barbell)
3 Sets
8 Reps
@6
7
Incline Curl (Dumbbell)
3 Sets
8 Reps
@6
8
Tricep Pushdown (Cable)
3 Sets
8 Reps
@6
9
Split Squat (Smith Machine)
3 Sets
5 Reps
@6
10
Leg Curl
3 Sets
8 Reps
@6
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
5 Reps
@6
2
Chest Fly (Machine)
3 Sets
8 Reps
@6
3
Incline Chest Fly (Dumbbell)
3 Sets
8 Reps
@6
4
Wide Grip Pull-Up
3 Sets
5 Reps
@6
5
Hammer Curl
3 Sets
8 Reps
@6
6
Tricep Extension (Cable)
3 Sets
8 Reps
@6
7
Leg Press
3 Sets
5 Reps
@6
8
Deadlift (Barbell)
3 Sets
5 Reps
@6
9
Hyperextension
3 Sets
10 Reps
@6
10
Standing Calf Raise
3 Sets
10 Reps
@6
Day 4
1
High Pull
3 Sets
5 Reps
@6
2
Rear Delt Fly (Machine)
3 Sets
8 Reps
@6
3
Incline Bench Press (Barbell)
3 Sets
5 Reps
@6
4
Dumbbell Row
3 Sets
5 Reps
@6
5
Lat Pulldown
3 Sets
5 Reps
@6
6
Concentration Curl
3 Sets
8 Reps
@6
7
Skull Crusher
3 Sets
8 Reps
@6
8
Hack Squat
3 Sets
5 Reps
@6
9
Leg Extension
3 Sets
8 Reps
@6
10
Wrist Curls
3 Sets
8 Reps
@6
Day 1
1
Overhead Press (Barbell)
3 Sets
5 Reps
@6
2
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@6
3
Seated Row (Cable)
3 Sets
5 Reps
@6
4
Bicep Curl (Cable)
3 Sets
8 Reps
@6
5
French Press
3 Sets
8 Reps
@6
6
Reverse Bicep Curl (EZ Bar)
3 Sets
8 Reps
@6
7
Lunge (Barbell)
3 Sets
5 Reps
@6
8
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@6
9
Seated Calf Raise
3 Sets
8 Reps
@6
Day 2
1
Upright Row (Barbell)
3 Sets
5 Reps
@6
2
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@6
3
Dip (Weighted)
3 Sets
5 Reps
@6
4
Pendlay Row
3 Sets
5 Reps
@6
5
Chin-Up (Weighted)
3 Sets
5 Reps
@6
6
Shrug (Barbell)
3 Sets
8 Reps
@6
7
Incline Curl (Dumbbell)
3 Sets
8 Reps
@6
8
Tricep Pushdown (Cable)
3 Sets
8 Reps
@6
9
Split Squat (Smith Machine)
3 Sets
5 Reps
@6
10
Leg Curl
3 Sets
8 Reps
@6
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
5 Reps
@6
2
Chest Fly (Machine)
3 Sets
8 Reps
@6
3
Incline Chest Fly (Dumbbell)
3 Sets
8 Reps
@6
4
Wide Grip Pull-Up
3 Sets
5 Reps
@6
5
Hammer Curl
3 Sets
8 Reps
@6
6
Tricep Extension (Cable)
3 Sets
8 Reps
@6
7
Leg Press
3 Sets
5 Reps
@6
8
Deadlift (Barbell)
3 Sets
5 Reps
@6
9
Hyperextension
3 Sets
10 Reps
@6
10
Standing Calf Raise
3 Sets
10 Reps
@6
Day 4
1
High Pull
3 Sets
5 Reps
@6
2
Rear Delt Fly (Machine)
3 Sets
8 Reps
@6
3
Incline Bench Press (Barbell)
3 Sets
5 Reps
@6
4
Dumbbell Row
3 Sets
5 Reps
@6
5
Lat Pulldown
3 Sets
5 Reps
@6
6
Concentration Curl
3 Sets
8 Reps
@6
7
Skull Crusher
3 Sets
8 Reps
@6
8
Hack Squat
3 Sets
5 Reps
@6
9
Leg Extension
3 Sets
8 Reps
@6
10
Wrist Curls
3 Sets
8 Reps
@6
Day 1
1
Overhead Press (Barbell)
3 Sets
5 Reps
@6
2
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@6
3
Seated Row (Cable)
3 Sets
5 Reps
@6
4
Bicep Curl (Cable)
3 Sets
8 Reps
@6
5
French Press
3 Sets
8 Reps
@6
6
Reverse Bicep Curl (EZ Bar)
3 Sets
8 Reps
@6
7
Lunge (Barbell)
3 Sets
5 Reps
@6
8
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@6
9
Seated Calf Raise
3 Sets
8 Reps
@6
Day 2
1
Upright Row (Barbell)
3 Sets
5 Reps
@6
2
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@6
3
Dip (Weighted)
3 Sets
5 Reps
@6
4
Pendlay Row
3 Sets
5 Reps
@6
5
Chin-Up (Weighted)
3 Sets
5 Reps
@6
6
Shrug (Barbell)
3 Sets
8 Reps
@6
7
Incline Curl (Dumbbell)
3 Sets
8 Reps
@6
8
Tricep Pushdown (Cable)
3 Sets
8 Reps
@6
9
Split Squat (Smith Machine)
3 Sets
5 Reps
@6
10
Leg Curl
3 Sets
8 Reps
@6
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
5 Reps
@6
2
Chest Fly (Machine)
3 Sets
8 Reps
@6
3
Incline Chest Fly (Dumbbell)
3 Sets
8 Reps
@6
4
Wide Grip Pull-Up
3 Sets
5 Reps
@6
5
Hammer Curl
3 Sets
8 Reps
@6
6
Tricep Extension (Cable)
3 Sets
8 Reps
@6
7
Leg Press
3 Sets
5 Reps
@6
8
Deadlift (Barbell)
3 Sets
5 Reps
@6
9
Hyperextension
3 Sets
10 Reps
@6
10
Standing Calf Raise
3 Sets
10 Reps
@6
Day 4
1
High Pull
3 Sets
5 Reps
@6
2
Rear Delt Fly (Machine)
3 Sets
8 Reps
@6
3
Incline Bench Press (Barbell)
3 Sets
5 Reps
@6
4
Dumbbell Row
3 Sets
5 Reps
@6
5
Lat Pulldown
3 Sets
5 Reps
@6
6
Concentration Curl
3 Sets
8 Reps
@6
7
Skull Crusher
3 Sets
8 Reps
@6
8
Hack Squat
3 Sets
5 Reps
@6
9
Leg Extension
3 Sets
8 Reps
@6
10
Wrist Curls
3 Sets
8 Reps
@6
Day 1
1
Overhead Press (Barbell)
3 Sets
5 Reps
@6
2
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@6
3
Seated Row (Cable)
3 Sets
5 Reps
@6
4
Bicep Curl (Cable)
3 Sets
8 Reps
@6
5
French Press
3 Sets
8 Reps
@6
6
Reverse Bicep Curl (EZ Bar)
3 Sets
8 Reps
@6
7
Lunge (Barbell)
3 Sets
5 Reps
@6
8
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@6
9
Seated Calf Raise
3 Sets
8 Reps
@6
Day 2
1
Upright Row (Barbell)
3 Sets
5 Reps
@6
2
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@6
3
Dip (Weighted)
3 Sets
5 Reps
@6
4
Pendlay Row
3 Sets
5 Reps
@6
5
Chin-Up (Weighted)
3 Sets
5 Reps
@6
6
Shrug (Barbell)
3 Sets
8 Reps
@6
7
Incline Curl (Dumbbell)
3 Sets
8 Reps
@6
8
Tricep Pushdown (Cable)
3 Sets
8 Reps
@6
9
Split Squat (Smith Machine)
3 Sets
5 Reps
@6
10
Leg Curl
3 Sets
8 Reps
@6
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
5 Reps
@6
2
Chest Fly (Machine)
3 Sets
8 Reps
@6
3
Incline Chest Fly (Dumbbell)
3 Sets
8 Reps
@6
4
Wide Grip Pull-Up
3 Sets
5 Reps
@6
5
Hammer Curl
3 Sets
8 Reps
@6
6
Tricep Extension (Cable)
3 Sets
8 Reps
@6
7
Leg Press
3 Sets
5 Reps
@6
8
Deadlift (Barbell)
3 Sets
5 Reps
@6
9
Hyperextension
3 Sets
10 Reps
@6
10
Standing Calf Raise
3 Sets
10 Reps
@6
Day 4
1
High Pull
3 Sets
5 Reps
@6
2
Rear Delt Fly (Machine)
3 Sets
8 Reps
@6
3
Incline Bench Press (Barbell)
3 Sets
5 Reps
@6
4
Dumbbell Row
3 Sets
5 Reps
@6
5
Lat Pulldown
3 Sets
5 Reps
@6
6
Concentration Curl
3 Sets
8 Reps
@6
7
Skull Crusher
3 Sets
8 Reps
@6
8
Hack Squat
3 Sets
5 Reps
@6
9
Leg Extension
3 Sets
8 Reps
@6
10
Wrist Curls
3 Sets
8 Reps
@6
Day 1
1
Overhead Press (Barbell)
3 Sets
5 Reps
@6
2
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@6
3
Seated Row (Cable)
3 Sets
5 Reps
@6
4
Bicep Curl (Cable)
3 Sets
8 Reps
@6
5
French Press
3 Sets
8 Reps
@6
6
Reverse Bicep Curl (EZ Bar)
3 Sets
8 Reps
@6
7
Lunge (Barbell)
3 Sets
5 Reps
@6
8
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@6
9
Seated Calf Raise
3 Sets
8 Reps
@6
Day 2
1
Upright Row (Barbell)
3 Sets
5 Reps
@6
2
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@6
3
Dip (Weighted)
3 Sets
5 Reps
@6
4
Pendlay Row
3 Sets
5 Reps
@6
5
Chin-Up (Weighted)
3 Sets
5 Reps
@6
6
Shrug (Barbell)
3 Sets
8 Reps
@6
7
Incline Curl (Dumbbell)
3 Sets
8 Reps
@6
8
Tricep Pushdown (Cable)
3 Sets
8 Reps
@6
9
Split Squat (Smith Machine)
3 Sets
5 Reps
@6
10
Leg Curl
3 Sets
8 Reps
@6
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
5 Reps
@6
2
Chest Fly (Machine)
3 Sets
8 Reps
@6
3
Incline Chest Fly (Dumbbell)
3 Sets
8 Reps
@6
4
Wide Grip Pull-Up
3 Sets
5 Reps
@6
5
Hammer Curl
3 Sets
8 Reps
@6
6
Tricep Extension (Cable)
3 Sets
8 Reps
@6
7
Leg Press
3 Sets
5 Reps
@6
8
Deadlift (Barbell)
3 Sets
5 Reps
@6
9
Hyperextension
3 Sets
10 Reps
@6
10
Standing Calf Raise
3 Sets
10 Reps
@6
Day 4
1
High Pull
3 Sets
5 Reps
@6
2
Rear Delt Fly (Machine)
3 Sets
8 Reps
@6
3
Incline Bench Press (Barbell)
3 Sets
5 Reps
@6
4
Dumbbell Row
3 Sets
5 Reps
@6
5
Lat Pulldown
3 Sets
5 Reps
@6
6
Concentration Curl
3 Sets
8 Reps
@6
7
Skull Crusher
3 Sets
8 Reps
@6
8
Hack Squat
3 Sets
5 Reps
@6
9
Leg Extension
3 Sets
8 Reps
@6
10
Wrist Curls
3 Sets
8 Reps
@6
What People Are Saying(1 rating)
Only ratings with written feedback are displayed here.
4.00/ 5
MauroAge 25, Man
a month ago
0 weeks complete
5 years of prior experience
As expected strength gains
More than expected muscle gains
None modifications
.