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Six Day PPL
by Derrick G.
5.0
(1 rating)
Program Description
Build strength and size. Just a good baseline of exercises to do if you are having trouble finding a good split. Nothing to crazy or new. Helped me gain quite a bit of size after running through it twice.
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Mar 22, 2023 08:40
Last Edited
May 27, 2024 09:30
down_app
Week 1
1 / 12 Weeks
Day 2
1
T-Bar Row
4 Sets
8-12 Reps
2
Lat Pulldown
4 Sets
8-12 Reps
3
Seated Row (Cable)
4 Sets
8-12 Reps
4
Face Pull
4 Sets
10-15 Reps
5
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
6
Reverse Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
7
Preacher Curl (Barbell)
4 Sets
8-12 Reps
8
Pull-Up (Assisted)
4 Sets
8-12 Reps
9
Lat Pulldown (Close Grip)
3 Sets
Day 3
1
Squat (Barbell)
4 Sets
1 Set
8-12 Reps
8-12 Reps
2
Leg Curl
4 Sets
8-12 Reps
3
Hack Squat
4 Sets
1 Set
8-12 Reps
8-12 Reps
4
Lying Leg Curl
4 Sets
8-12 Reps
5
Leg Extension
4 Sets
8-12 Reps
6
Leg Press
4 Sets
10-15 Reps
7
Seated Calf Raise
4 Sets
15-20 Reps
8
Romanian Deadlift (Dumbbell)
4 Sets
8-12 Reps
9
Standing Calf Raise
4 Sets
Day 4
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
2
Chest Fly (Machine)
4 Sets
8-12 Reps
3
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
4
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
5
Rear Delt Fly (Machine)
4 Sets
8-12 Reps
6
Dip (Assisted)
4 Sets
8-12 Reps
7
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
8
Incline Bench Press (Dumbbell)
4 Sets
9
Tricep Rope Push Down (Cable)
4 Sets
10
Incline Bench Press (Dumbbell)
4 Sets
11
Shoulder Press (Machine)
4 Sets
12
Bench Press (Smith Machine)
5 Sets
Day 5
1
T-Bar Row
4 Sets
8-12 Reps
2
Lat Pulldown
4 Sets
8-12 Reps
3
Seated Row (Cable)
4 Sets
8-12 Reps
4
Face Pull
4 Sets
10-15 Reps
5
Hammer Curl
4 Sets
8-12 Reps
6
Bicep Curl (Cable)
4 Sets
8-12 Reps
7
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
8
Pull-Up (Assisted)
4 Sets
8-12 Reps
9
Bicep Curl (Barbell)
4 Sets
10
Lat Pulldown (Close Grip)
3 Sets
1 Set
8 Reps
11
Reverse Bicep Curl (EZ Bar)
4 Sets
12
Shrug (Dumbbell)
4 Sets
Day 6
1
Squat (Barbell)
4 Sets
8-12 Reps
2
Leg Curl
4 Sets
8-12 Reps
3
Hack Squat
4 Sets
8-12 Reps
4
Lying Leg Curl
4 Sets
8-12 Reps
5
Leg Extension
4 Sets
8-12 Reps
6
Leg Press
4 Sets
10-15 Reps
7
Seated Calf Raise
4 Sets
15-20 Reps
8
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
9
Standing Calf Raise
4 Sets
Day 1
1
Bench Press (Barbell)
4 Sets
8-12 Reps
2
Decline Bench Press (Barbell)
4 Sets
8-12 Reps
3
Chest Fly (Machine)
4 Sets
8-12 Reps
4
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
6
Dip (Assisted)
4 Sets
8-12 Reps
7
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
8
Tricep Extension (Dumbbell)
4 Sets
9
Tricep Extension (Barbell)
4 Sets
10
Incline Tricep Extension (Dumbbell)
4 Sets
Day 1
1
Bench Press (Barbell)
4 Sets
8-12 Reps
2
Decline Bench Press (Barbell)
4 Sets
1 Set
8-12 Reps
8-12 Reps
3
Chest Fly (Machine)
4 Sets
8-12 Reps
4
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
6
Dip (Assisted)
4 Sets
8-12 Reps
7
Tricep Pushdown (Cable)
5 Sets
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8
Tricep Extension (Dumbbell)
4 Sets
9
Shoulder Press (Machine)
4 Sets
10
Tricep Extension (Barbell)
4 Sets
11
Incline Tricep Extension (Dumbbell)
4 Sets
Day 2
1
T-Bar Row
4 Sets
8-12 Reps
2
Lat Pulldown
4 Sets
8-12 Reps
3
Seated Row (Cable)
4 Sets
8-12 Reps
4
Face Pull
4 Sets
10-15 Reps
5
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
6
Reverse Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
7
Preacher Curl (Barbell)
4 Sets
8-12 Reps
8
Pull-Up (Assisted)
4 Sets
8-12 Reps
9
Lat Pulldown (Close Grip)
3 Sets
Day 3
1
Squat (Barbell)
4 Sets
1 Set
8-12 Reps
8-12 Reps
2
Leg Curl
4 Sets
8-12 Reps
3
Hack Squat
4 Sets
1 Set
8-12 Reps
8-12 Reps
4
Lying Leg Curl
4 Sets
8-12 Reps
5
Leg Extension
4 Sets
8-12 Reps
6
Leg Press
4 Sets
10-15 Reps
7
Seated Calf Raise
4 Sets
15-20 Reps
8
Romanian Deadlift (Dumbbell)
4 Sets
8-12 Reps
9
Standing Calf Raise
4 Sets
Day 4
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
2
Chest Fly (Machine)
4 Sets
8-12 Reps
3
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
4
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
5
Rear Delt Fly (Machine)
4 Sets
8-12 Reps
6
Dip (Assisted)
4 Sets
8-12 Reps
7
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
8
Incline Bench Press (Dumbbell)
4 Sets
9
Tricep Rope Push Down (Cable)
4 Sets
10
Incline Bench Press (Dumbbell)
4 Sets
11
Shoulder Press (Machine)
4 Sets
12
Bench Press (Smith Machine)
5 Sets
Day 5
1
T-Bar Row
4 Sets
8-12 Reps
2
Lat Pulldown
4 Sets
8-12 Reps
3
Seated Row (Cable)
4 Sets
8-12 Reps
4
Face Pull
4 Sets
10-15 Reps
5
Hammer Curl
4 Sets
8-12 Reps
6
Bicep Curl (Cable)
4 Sets
8-12 Reps
7
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
8
Pull-Up (Assisted)
4 Sets
8-12 Reps
9
Bicep Curl (Barbell)
4 Sets
10
Lat Pulldown (Close Grip)
3 Sets
1 Set
8 Reps
11
Reverse Bicep Curl (EZ Bar)
4 Sets
12
Shrug (Dumbbell)
4 Sets
Day 6
1
Squat (Barbell)
4 Sets
8-12 Reps
2
Leg Curl
4 Sets
8-12 Reps
3
Hack Squat
4 Sets
8-12 Reps
4
Lying Leg Curl
4 Sets
8-12 Reps
5
Leg Extension
4 Sets
8-12 Reps
6
Leg Press
4 Sets
10-15 Reps
7
Seated Calf Raise
4 Sets
15-20 Reps
8
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
9
Standing Calf Raise
4 Sets
Day 1
1
Bench Press (Barbell)
4 Sets
8-12 Reps
2
Decline Bench Press (Barbell)
4 Sets
1 Set
8-12 Reps
8-12 Reps
3
Chest Fly (Machine)
4 Sets
8-12 Reps
4
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
6
Dip (Assisted)
4 Sets
8-12 Reps
7
Tricep Pushdown (Cable)
5 Sets
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8
Tricep Extension (Dumbbell)
4 Sets
9
Shoulder Press (Machine)
4 Sets
10
Tricep Extension (Barbell)
4 Sets
11
Incline Tricep Extension (Dumbbell)
4 Sets
Day 2
1
T-Bar Row
4 Sets
8-12 Reps
2
Lat Pulldown
4 Sets
8-12 Reps
3
Seated Row (Cable)
4 Sets
8-12 Reps
4
Face Pull
4 Sets
10-15 Reps
5
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
6
Reverse Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
7
Preacher Curl (Barbell)
4 Sets
8-12 Reps
8
Pull-Up (Assisted)
4 Sets
8-12 Reps
9
Lat Pulldown (Close Grip)
3 Sets
Day 3
1
Squat (Barbell)
4 Sets
1 Set
8-12 Reps
8-12 Reps
2
Leg Curl
4 Sets
8-12 Reps
3
Hack Squat
4 Sets
1 Set
8-12 Reps
8-12 Reps
4
Lying Leg Curl
4 Sets
8-12 Reps
5
Leg Extension
4 Sets
8-12 Reps
6
Leg Press
4 Sets
10-15 Reps
7
Seated Calf Raise
4 Sets
15-20 Reps
8
Romanian Deadlift (Dumbbell)
4 Sets
8-12 Reps
9
Standing Calf Raise
4 Sets
Day 4
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
2
Chest Fly (Machine)
4 Sets
8-12 Reps
3
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
4
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
5
Rear Delt Fly (Machine)
4 Sets
8-12 Reps
6
Dip (Assisted)
4 Sets
8-12 Reps
7
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
8
Incline Bench Press (Dumbbell)
4 Sets
9
Tricep Rope Push Down (Cable)
4 Sets
10
Incline Bench Press (Dumbbell)
4 Sets
11
Shoulder Press (Machine)
4 Sets
12
Bench Press (Smith Machine)
5 Sets
Day 5
1
T-Bar Row
4 Sets
8-12 Reps
2
Lat Pulldown
4 Sets
8-12 Reps
3
Seated Row (Cable)
4 Sets
8-12 Reps
4
Face Pull
4 Sets
10-15 Reps
5
Hammer Curl
4 Sets
8-12 Reps
6
Bicep Curl (Cable)
4 Sets
8-12 Reps
7
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
8
Pull-Up (Assisted)
4 Sets
8-12 Reps
9
Bicep Curl (Barbell)
4 Sets
10
Lat Pulldown (Close Grip)
3 Sets
1 Set
8 Reps
11
Reverse Bicep Curl (EZ Bar)
4 Sets
12
Shrug (Dumbbell)
4 Sets
Day 6
1
Squat (Barbell)
4 Sets
8-12 Reps
2
Leg Curl
4 Sets
8-12 Reps
3
Hack Squat
4 Sets
8-12 Reps
4
Lying Leg Curl
4 Sets
8-12 Reps
5
Leg Extension
4 Sets
8-12 Reps
6
Leg Press
4 Sets
10-15 Reps
7
Seated Calf Raise
4 Sets
15-20 Reps
8
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
9
Standing Calf Raise
4 Sets
Day 1
1
Bench Press (Barbell)
4 Sets
8-12 Reps
2
Decline Bench Press (Barbell)
4 Sets
1 Set
8-12 Reps
8-12 Reps
3
Chest Fly (Machine)
4 Sets
8-12 Reps
4
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
6
Dip (Assisted)
4 Sets
8-12 Reps
7
Tricep Pushdown (Cable)
5 Sets
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8
Tricep Extension (Dumbbell)
4 Sets
9
Shoulder Press (Machine)
4 Sets
10
Tricep Extension (Barbell)
4 Sets
11
Incline Tricep Extension (Dumbbell)
4 Sets
Day 2
1
T-Bar Row
4 Sets
8-12 Reps
2
Lat Pulldown
4 Sets
8-12 Reps
3
Seated Row (Cable)
4 Sets
8-12 Reps
4
Face Pull
4 Sets
10-15 Reps
5
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
6
Reverse Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
7
Preacher Curl (Barbell)
4 Sets
8-12 Reps
8
Pull-Up (Assisted)
4 Sets
8-12 Reps
9
Lat Pulldown (Close Grip)
3 Sets
Day 3
1
Squat (Barbell)
4 Sets
1 Set
8-12 Reps
8-12 Reps
2
Leg Curl
4 Sets
8-12 Reps
3
Hack Squat
4 Sets
1 Set
8-12 Reps
8-12 Reps
4
Lying Leg Curl
4 Sets
8-12 Reps
5
Leg Extension
4 Sets
8-12 Reps
6
Leg Press
4 Sets
10-15 Reps
7
Seated Calf Raise
4 Sets
15-20 Reps
8
Romanian Deadlift (Dumbbell)
4 Sets
8-12 Reps
9
Standing Calf Raise
4 Sets
Day 4
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
2
Chest Fly (Machine)
4 Sets
8-12 Reps
3
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
4
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
5
Rear Delt Fly (Machine)
4 Sets
8-12 Reps
6
Dip (Assisted)
4 Sets
8-12 Reps
7
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
8
Incline Bench Press (Dumbbell)
4 Sets
9
Tricep Rope Push Down (Cable)
4 Sets
10
Incline Bench Press (Dumbbell)
4 Sets
11
Shoulder Press (Machine)
4 Sets
12
Bench Press (Smith Machine)
5 Sets
Day 5
1
T-Bar Row
4 Sets
8-12 Reps
2
Lat Pulldown
4 Sets
8-12 Reps
3
Seated Row (Cable)
4 Sets
8-12 Reps
4
Face Pull
4 Sets
10-15 Reps
5
Hammer Curl
4 Sets
8-12 Reps
6
Bicep Curl (Cable)
4 Sets
8-12 Reps
7
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
8
Pull-Up (Assisted)
4 Sets
8-12 Reps
9
Bicep Curl (Barbell)
4 Sets
10
Lat Pulldown (Close Grip)
3 Sets
1 Set
8 Reps
11
Reverse Bicep Curl (EZ Bar)
4 Sets
12
Shrug (Dumbbell)
4 Sets
Day 6
1
Squat (Barbell)
4 Sets
8-12 Reps
2
Leg Curl
4 Sets
8-12 Reps
3
Hack Squat
4 Sets
8-12 Reps
4
Lying Leg Curl
4 Sets
8-12 Reps
5
Leg Extension
4 Sets
8-12 Reps
6
Leg Press
4 Sets
10-15 Reps
7
Seated Calf Raise
4 Sets
15-20 Reps
8
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
9
Standing Calf Raise
4 Sets
Day 1
1
Bench Press (Barbell)
4 Sets
8-12 Reps
2
Decline Bench Press (Barbell)
4 Sets
1 Set
8-12 Reps
8-12 Reps
3
Chest Fly (Machine)
4 Sets
8-12 Reps
4
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
6
Dip (Assisted)
4 Sets
8-12 Reps
7
Tricep Pushdown (Cable)
5 Sets
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8
Tricep Extension (Dumbbell)
4 Sets
9
Shoulder Press (Machine)
4 Sets
10
Tricep Extension (Barbell)
4 Sets
11
Incline Tricep Extension (Dumbbell)
4 Sets
Day 2
1
T-Bar Row
4 Sets
8-12 Reps
2
Lat Pulldown
4 Sets
8-12 Reps
3
Seated Row (Cable)
4 Sets
8-12 Reps
4
Face Pull
4 Sets
10-15 Reps
5
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
6
Reverse Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
7
Preacher Curl (Barbell)
4 Sets
8-12 Reps
8
Pull-Up (Assisted)
4 Sets
8-12 Reps
9
Lat Pulldown (Close Grip)
3 Sets
Day 3
1
Squat (Barbell)
4 Sets
1 Set
8-12 Reps
8-12 Reps
2
Leg Curl
4 Sets
8-12 Reps
3
Hack Squat
4 Sets
1 Set
8-12 Reps
8-12 Reps
4
Lying Leg Curl
4 Sets
8-12 Reps
5
Leg Extension
4 Sets
8-12 Reps
6
Leg Press
4 Sets
10-15 Reps
7
Seated Calf Raise
4 Sets
15-20 Reps
8
Romanian Deadlift (Dumbbell)
4 Sets
8-12 Reps
9
Standing Calf Raise
4 Sets
Day 4
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
2
Chest Fly (Machine)
4 Sets
8-12 Reps
3
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
4
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
5
Rear Delt Fly (Machine)
4 Sets
8-12 Reps
6
Dip (Assisted)
4 Sets
8-12 Reps
7
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
8
Incline Bench Press (Dumbbell)
4 Sets
9
Tricep Rope Push Down (Cable)
4 Sets
10
Incline Bench Press (Dumbbell)
4 Sets
11
Shoulder Press (Machine)
4 Sets
12
Bench Press (Smith Machine)
5 Sets
Day 5
1
T-Bar Row
4 Sets
8-12 Reps
2
Lat Pulldown
4 Sets
8-12 Reps
3
Seated Row (Cable)
4 Sets
8-12 Reps
4
Face Pull
4 Sets
10-15 Reps
5
Hammer Curl
4 Sets
8-12 Reps
6
Bicep Curl (Cable)
4 Sets
8-12 Reps
7
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
8
Pull-Up (Assisted)
4 Sets
8-12 Reps
9
Bicep Curl (Barbell)
4 Sets
10
Lat Pulldown (Close Grip)
3 Sets
1 Set
8 Reps
11
Reverse Bicep Curl (EZ Bar)
4 Sets
12
Shrug (Dumbbell)
4 Sets
Day 6
1
Squat (Barbell)
4 Sets
8-12 Reps
2
Leg Curl
4 Sets
8-12 Reps
3
Hack Squat
4 Sets
8-12 Reps
4
Lying Leg Curl
4 Sets
8-12 Reps
5
Leg Extension
4 Sets
8-12 Reps
6
Leg Press
4 Sets
10-15 Reps
7
Seated Calf Raise
4 Sets
15-20 Reps
8
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
9
Standing Calf Raise
4 Sets
Day 1
1
Bench Press (Barbell)
4 Sets
8-12 Reps
2
Decline Bench Press (Barbell)
4 Sets
1 Set
8-12 Reps
8-12 Reps
3
Chest Fly (Machine)
4 Sets
8-12 Reps
4
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
6
Dip (Assisted)
4 Sets
8-12 Reps
7
Tricep Pushdown (Cable)
5 Sets
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8
Tricep Extension (Dumbbell)
4 Sets
9
Shoulder Press (Machine)
4 Sets
10
Tricep Extension (Barbell)
4 Sets
11
Incline Tricep Extension (Dumbbell)
4 Sets
Day 2
1
T-Bar Row
4 Sets
8-12 Reps
2
Lat Pulldown
4 Sets
8-12 Reps
3
Seated Row (Cable)
4 Sets
8-12 Reps
4
Face Pull
4 Sets
10-15 Reps
5
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
6
Reverse Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
7
Preacher Curl (Barbell)
4 Sets
8-12 Reps
8
Pull-Up (Assisted)
4 Sets
8-12 Reps
9
Lat Pulldown (Close Grip)
3 Sets
Day 3
1
Squat (Barbell)
4 Sets
1 Set
8-12 Reps
8-12 Reps
2
Leg Curl
4 Sets
8-12 Reps
3
Hack Squat
4 Sets
1 Set
8-12 Reps
8-12 Reps
4
Lying Leg Curl
4 Sets
8-12 Reps
5
Leg Extension
4 Sets
8-12 Reps
6
Leg Press
4 Sets
10-15 Reps
7
Seated Calf Raise
4 Sets
15-20 Reps
8
Romanian Deadlift (Dumbbell)
4 Sets
8-12 Reps
9
Standing Calf Raise
4 Sets
Day 4
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
2
Chest Fly (Machine)
4 Sets
8-12 Reps
3
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
4
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
5
Rear Delt Fly (Machine)
4 Sets
8-12 Reps
6
Dip (Assisted)
4 Sets
8-12 Reps
7
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
8
Incline Bench Press (Dumbbell)
4 Sets
9
Tricep Rope Push Down (Cable)
4 Sets
10
Incline Bench Press (Dumbbell)
4 Sets
11
Shoulder Press (Machine)
4 Sets
12
Bench Press (Smith Machine)
5 Sets
Day 5
1
T-Bar Row
4 Sets
8-12 Reps
2
Lat Pulldown
4 Sets
8-12 Reps
3
Seated Row (Cable)
4 Sets
8-12 Reps
4
Face Pull
4 Sets
10-15 Reps
5
Hammer Curl
4 Sets
8-12 Reps
6
Bicep Curl (Cable)
4 Sets
8-12 Reps
7
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
8
Pull-Up (Assisted)
4 Sets
8-12 Reps
9
Bicep Curl (Barbell)
4 Sets
10
Lat Pulldown (Close Grip)
3 Sets
1 Set
8 Reps
11
Reverse Bicep Curl (EZ Bar)
4 Sets
12
Shrug (Dumbbell)
4 Sets
Day 6
1
Squat (Barbell)
4 Sets
8-12 Reps
2
Leg Curl
4 Sets
8-12 Reps
3
Hack Squat
4 Sets
8-12 Reps
4
Lying Leg Curl
4 Sets
8-12 Reps
5
Leg Extension
4 Sets
8-12 Reps
6
Leg Press
4 Sets
10-15 Reps
7
Seated Calf Raise
4 Sets
15-20 Reps
8
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
9
Standing Calf Raise
4 Sets
Day 1
1
Bench Press (Barbell)
4 Sets
8-12 Reps
2
Decline Bench Press (Barbell)
4 Sets
1 Set
8-12 Reps
8-12 Reps
3
Chest Fly (Machine)
4 Sets
8-12 Reps
4
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
6
Dip (Assisted)
4 Sets
8-12 Reps
7
Tricep Pushdown (Cable)
5 Sets
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8
Tricep Extension (Dumbbell)
4 Sets
9
Shoulder Press (Machine)
4 Sets
10
Tricep Extension (Barbell)
4 Sets
11
Incline Tricep Extension (Dumbbell)
4 Sets
Day 2
1
T-Bar Row
4 Sets
8-12 Reps
2
Lat Pulldown
4 Sets
8-12 Reps
3
Seated Row (Cable)
4 Sets
8-12 Reps
4
Face Pull
4 Sets
10-15 Reps
5
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
6
Reverse Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
7
Preacher Curl (Barbell)
4 Sets
8-12 Reps
8
Pull-Up (Assisted)
4 Sets
8-12 Reps
9
Lat Pulldown (Close Grip)
3 Sets
Day 3
1
Squat (Barbell)
4 Sets
1 Set
8-12 Reps
8-12 Reps
2
Leg Curl
4 Sets
8-12 Reps
3
Hack Squat
4 Sets
1 Set
8-12 Reps
8-12 Reps
4
Lying Leg Curl
4 Sets
8-12 Reps
5
Leg Extension
4 Sets
8-12 Reps
6
Leg Press
4 Sets
10-15 Reps
7
Seated Calf Raise
4 Sets
15-20 Reps
8
Romanian Deadlift (Dumbbell)
4 Sets
8-12 Reps
9
Standing Calf Raise
4 Sets
Day 4
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
2
Chest Fly (Machine)
4 Sets
8-12 Reps
3
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
4
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
5
Rear Delt Fly (Machine)
4 Sets
8-12 Reps
6
Dip (Assisted)
4 Sets
8-12 Reps
7
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
8
Incline Bench Press (Dumbbell)
4 Sets
9
Tricep Rope Push Down (Cable)
4 Sets
10
Incline Bench Press (Dumbbell)
4 Sets
11
Shoulder Press (Machine)
4 Sets
12
Bench Press (Smith Machine)
5 Sets
Day 5
1
T-Bar Row
4 Sets
8-12 Reps
2
Lat Pulldown
4 Sets
8-12 Reps
3
Seated Row (Cable)
4 Sets
8-12 Reps
4
Face Pull
4 Sets
10-15 Reps
5
Hammer Curl
4 Sets
8-12 Reps
6
Bicep Curl (Cable)
4 Sets
8-12 Reps
7
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
8
Pull-Up (Assisted)
4 Sets
8-12 Reps
9
Bicep Curl (Barbell)
4 Sets
10
Lat Pulldown (Close Grip)
3 Sets
1 Set
8 Reps
11
Reverse Bicep Curl (EZ Bar)
4 Sets
12
Shrug (Dumbbell)
4 Sets
Day 6
1
Squat (Barbell)
4 Sets
8-12 Reps
2
Leg Curl
4 Sets
8-12 Reps
3
Hack Squat
4 Sets
8-12 Reps
4
Lying Leg Curl
4 Sets
8-12 Reps
5
Leg Extension
4 Sets
8-12 Reps
6
Leg Press
4 Sets
10-15 Reps
7
Seated Calf Raise
4 Sets
15-20 Reps
8
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
9
Standing Calf Raise
4 Sets
Day 1
1
Bench Press (Barbell)
4 Sets
8-12 Reps
2
Decline Bench Press (Barbell)
4 Sets
1 Set
8-12 Reps
8-12 Reps
3
Chest Fly (Machine)
4 Sets
8-12 Reps
4
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
6
Dip (Assisted)
4 Sets
8-12 Reps
7
Tricep Pushdown (Cable)
5 Sets
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8
Tricep Extension (Dumbbell)
4 Sets
9
Shoulder Press (Machine)
4 Sets
10
Tricep Extension (Barbell)
4 Sets
11
Incline Tricep Extension (Dumbbell)
4 Sets
Day 2
1
T-Bar Row
4 Sets
8-12 Reps
2
Lat Pulldown
4 Sets
8-12 Reps
3
Seated Row (Cable)
4 Sets
8-12 Reps
4
Face Pull
4 Sets
10-15 Reps
5
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
6
Reverse Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
7
Preacher Curl (Barbell)
4 Sets
8-12 Reps
8
Pull-Up (Assisted)
4 Sets
8-12 Reps
9
Lat Pulldown (Close Grip)
3 Sets
Day 3
1
Squat (Barbell)
4 Sets
1 Set
8-12 Reps
8-12 Reps
2
Leg Curl
4 Sets
8-12 Reps
3
Hack Squat
4 Sets
1 Set
8-12 Reps
8-12 Reps
4
Lying Leg Curl
4 Sets
8-12 Reps
5
Leg Extension
4 Sets
8-12 Reps
6
Leg Press
4 Sets
10-15 Reps
7
Seated Calf Raise
4 Sets
15-20 Reps
8
Romanian Deadlift (Dumbbell)
4 Sets
8-12 Reps
9
Standing Calf Raise
4 Sets
Day 4
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
2
Chest Fly (Machine)
4 Sets
8-12 Reps
3
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
4
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
5
Rear Delt Fly (Machine)
4 Sets
8-12 Reps
6
Dip (Assisted)
4 Sets
8-12 Reps
7
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
8
Incline Bench Press (Dumbbell)
4 Sets
9
Tricep Rope Push Down (Cable)
4 Sets
10
Incline Bench Press (Dumbbell)
4 Sets
11
Shoulder Press (Machine)
4 Sets
12
Bench Press (Smith Machine)
5 Sets
Day 5
1
T-Bar Row
4 Sets
8-12 Reps
2
Lat Pulldown
4 Sets
8-12 Reps
3
Seated Row (Cable)
4 Sets
8-12 Reps
4
Face Pull
4 Sets
10-15 Reps
5
Hammer Curl
4 Sets
8-12 Reps
6
Bicep Curl (Cable)
4 Sets
8-12 Reps
7
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
8
Pull-Up (Assisted)
4 Sets
8-12 Reps
9
Bicep Curl (Barbell)
4 Sets
10
Lat Pulldown (Close Grip)
3 Sets
1 Set
8 Reps
11
Reverse Bicep Curl (EZ Bar)
4 Sets
12
Shrug (Dumbbell)
4 Sets
Day 6
1
Squat (Barbell)
4 Sets
8-12 Reps
2
Leg Curl
4 Sets
8-12 Reps
3
Hack Squat
4 Sets
8-12 Reps
4
Lying Leg Curl
4 Sets
8-12 Reps
5
Leg Extension
4 Sets
8-12 Reps
6
Leg Press
4 Sets
10-15 Reps
7
Seated Calf Raise
4 Sets
15-20 Reps
8
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
9
Standing Calf Raise
4 Sets
Day 1
1
Bench Press (Barbell)
4 Sets
8-12 Reps
2
Decline Bench Press (Barbell)
4 Sets
1 Set
8-12 Reps
8-12 Reps
3
Chest Fly (Machine)
4 Sets
8-12 Reps
4
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
6
Dip (Assisted)
4 Sets
8-12 Reps
7
Tricep Pushdown (Cable)
5 Sets
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8
Tricep Extension (Dumbbell)
4 Sets
9
Shoulder Press (Machine)
4 Sets
10
Tricep Extension (Barbell)
4 Sets
11
Incline Tricep Extension (Dumbbell)
4 Sets
Day 2
1
T-Bar Row
4 Sets
8-12 Reps
2
Lat Pulldown
4 Sets
8-12 Reps
3
Seated Row (Cable)
4 Sets
8-12 Reps
4
Face Pull
4 Sets
10-15 Reps
5
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
6
Reverse Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
7
Preacher Curl (Barbell)
4 Sets
8-12 Reps
8
Pull-Up (Assisted)
4 Sets
8-12 Reps
9
Lat Pulldown (Close Grip)
3 Sets
Day 3
1
Squat (Barbell)
4 Sets
1 Set
8-12 Reps
8-12 Reps
2
Leg Curl
4 Sets
8-12 Reps
3
Hack Squat
4 Sets
1 Set
8-12 Reps
8-12 Reps
4
Lying Leg Curl
4 Sets
8-12 Reps
5
Leg Extension
4 Sets
8-12 Reps
6
Leg Press
4 Sets
10-15 Reps
7
Seated Calf Raise
4 Sets
15-20 Reps
8
Romanian Deadlift (Dumbbell)
4 Sets
8-12 Reps
9
Standing Calf Raise
4 Sets
Day 4
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
2
Chest Fly (Machine)
4 Sets
8-12 Reps
3
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
4
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
5
Rear Delt Fly (Machine)
4 Sets
8-12 Reps
6
Dip (Assisted)
4 Sets
8-12 Reps
7
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
8
Incline Bench Press (Dumbbell)
4 Sets
9
Tricep Rope Push Down (Cable)
4 Sets
10
Incline Bench Press (Dumbbell)
4 Sets
11
Shoulder Press (Machine)
4 Sets
12
Bench Press (Smith Machine)
5 Sets
Day 5
1
T-Bar Row
4 Sets
8-12 Reps
2
Lat Pulldown
4 Sets
8-12 Reps
3
Seated Row (Cable)
4 Sets
8-12 Reps
4
Face Pull
4 Sets
10-15 Reps
5
Hammer Curl
4 Sets
8-12 Reps
6
Bicep Curl (Cable)
4 Sets
8-12 Reps
7
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
8
Pull-Up (Assisted)
4 Sets
8-12 Reps
9
Bicep Curl (Barbell)
4 Sets
10
Lat Pulldown (Close Grip)
3 Sets
1 Set
8 Reps
11
Reverse Bicep Curl (EZ Bar)
4 Sets
12
Shrug (Dumbbell)
4 Sets
Day 6
1
Squat (Barbell)
4 Sets
8-12 Reps
2
Leg Curl
4 Sets
8-12 Reps
3
Hack Squat
4 Sets
8-12 Reps
4
Lying Leg Curl
4 Sets
8-12 Reps
5
Leg Extension
4 Sets
8-12 Reps
6
Leg Press
4 Sets
10-15 Reps
7
Seated Calf Raise
4 Sets
15-20 Reps
8
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
9
Standing Calf Raise
4 Sets
Day 1
1
Bench Press (Barbell)
4 Sets
8-12 Reps
2
Decline Bench Press (Barbell)
4 Sets
1 Set
8-12 Reps
8-12 Reps
3
Chest Fly (Machine)
4 Sets
8-12 Reps
4
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
6
Dip (Assisted)
4 Sets
8-12 Reps
7
Tricep Pushdown (Cable)
5 Sets
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8
Tricep Extension (Dumbbell)
4 Sets
9
Shoulder Press (Machine)
4 Sets
10
Tricep Extension (Barbell)
4 Sets
11
Incline Tricep Extension (Dumbbell)
4 Sets
Day 2
1
T-Bar Row
4 Sets
8-12 Reps
2
Lat Pulldown
4 Sets
8-12 Reps
3
Seated Row (Cable)
4 Sets
8-12 Reps
4
Face Pull
4 Sets
10-15 Reps
5
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
6
Reverse Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
7
Preacher Curl (Barbell)
4 Sets
8-12 Reps
8
Pull-Up (Assisted)
4 Sets
8-12 Reps
9
Lat Pulldown (Close Grip)
3 Sets
Day 3
1
Squat (Barbell)
4 Sets
1 Set
8-12 Reps
8-12 Reps
2
Leg Curl
4 Sets
8-12 Reps
3
Hack Squat
4 Sets
1 Set
8-12 Reps
8-12 Reps
4
Lying Leg Curl
4 Sets
8-12 Reps
5
Leg Extension
4 Sets
8-12 Reps
6
Leg Press
4 Sets
10-15 Reps
7
Seated Calf Raise
4 Sets
15-20 Reps
8
Romanian Deadlift (Dumbbell)
4 Sets
8-12 Reps
9
Standing Calf Raise
4 Sets
Day 4
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
2
Chest Fly (Machine)
4 Sets
8-12 Reps
3
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
4
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
5
Rear Delt Fly (Machine)
4 Sets
8-12 Reps
6
Dip (Assisted)
4 Sets
8-12 Reps
7
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
8
Incline Bench Press (Dumbbell)
4 Sets
9
Tricep Rope Push Down (Cable)
4 Sets
10
Incline Bench Press (Dumbbell)
4 Sets
11
Shoulder Press (Machine)
4 Sets
12
Bench Press (Smith Machine)
5 Sets
Day 5
1
T-Bar Row
4 Sets
8-12 Reps
2
Lat Pulldown
4 Sets
8-12 Reps
3
Seated Row (Cable)
4 Sets
8-12 Reps
4
Face Pull
4 Sets
10-15 Reps
5
Hammer Curl
4 Sets
8-12 Reps
6
Bicep Curl (Cable)
4 Sets
8-12 Reps
7
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
8
Pull-Up (Assisted)
4 Sets
8-12 Reps
9
Bicep Curl (Barbell)
4 Sets
10
Lat Pulldown (Close Grip)
3 Sets
1 Set
8 Reps
11
Reverse Bicep Curl (EZ Bar)
4 Sets
12
Shrug (Dumbbell)
4 Sets
Day 6
1
Squat (Barbell)
4 Sets
8-12 Reps
2
Leg Curl
4 Sets
8-12 Reps
3
Hack Squat
4 Sets
8-12 Reps
4
Lying Leg Curl
4 Sets
8-12 Reps
5
Leg Extension
4 Sets
8-12 Reps
6
Leg Press
4 Sets
10-15 Reps
7
Seated Calf Raise
4 Sets
15-20 Reps
8
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
9
Standing Calf Raise
4 Sets
Day 1
1
Bench Press (Barbell)
4 Sets
8-12 Reps
2
Decline Bench Press (Barbell)
4 Sets
1 Set
8-12 Reps
8-12 Reps
3
Chest Fly (Machine)
4 Sets
8-12 Reps
4
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
6
Dip (Assisted)
4 Sets
8-12 Reps
7
Tricep Pushdown (Cable)
5 Sets
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8
Tricep Extension (Dumbbell)
4 Sets
9
Shoulder Press (Machine)
4 Sets
10
Tricep Extension (Barbell)
4 Sets
11
Incline Tricep Extension (Dumbbell)
4 Sets
Day 2
1
T-Bar Row
4 Sets
8-12 Reps
2
Lat Pulldown
4 Sets
8-12 Reps
3
Seated Row (Cable)
4 Sets
8-12 Reps
4
Face Pull
4 Sets
10-15 Reps
5
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
6
Reverse Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
7
Preacher Curl (Barbell)
4 Sets
8-12 Reps
8
Pull-Up (Assisted)
4 Sets
8-12 Reps
9
Lat Pulldown (Close Grip)
3 Sets
Day 3
1
Squat (Barbell)
4 Sets
1 Set
8-12 Reps
8-12 Reps
2
Leg Curl
4 Sets
8-12 Reps
3
Hack Squat
4 Sets
1 Set
8-12 Reps
8-12 Reps
4
Lying Leg Curl
4 Sets
8-12 Reps
5
Leg Extension
4 Sets
8-12 Reps
6
Leg Press
4 Sets
10-15 Reps
7
Seated Calf Raise
4 Sets
15-20 Reps
8
Romanian Deadlift (Dumbbell)
4 Sets
8-12 Reps
9
Standing Calf Raise
4 Sets
Day 4
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
2
Chest Fly (Machine)
4 Sets
8-12 Reps
3
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
4
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
5
Rear Delt Fly (Machine)
4 Sets
8-12 Reps
6
Dip (Assisted)
4 Sets
8-12 Reps
7
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
8
Incline Bench Press (Dumbbell)
4 Sets
9
Tricep Rope Push Down (Cable)
4 Sets
10
Incline Bench Press (Dumbbell)
4 Sets
11
Shoulder Press (Machine)
4 Sets
12
Bench Press (Smith Machine)
5 Sets
Day 5
1
T-Bar Row
4 Sets
8-12 Reps
2
Lat Pulldown
4 Sets
8-12 Reps
3
Seated Row (Cable)
4 Sets
8-12 Reps
4
Face Pull
4 Sets
10-15 Reps
5
Hammer Curl
4 Sets
8-12 Reps
6
Bicep Curl (Cable)
4 Sets
8-12 Reps
7
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
8
Pull-Up (Assisted)
4 Sets
8-12 Reps
9
Bicep Curl (Barbell)
4 Sets
10
Lat Pulldown (Close Grip)
3 Sets
1 Set
8 Reps
11
Reverse Bicep Curl (EZ Bar)
4 Sets
12
Shrug (Dumbbell)
4 Sets
Day 6
1
Squat (Barbell)
4 Sets
8-12 Reps
2
Leg Curl
4 Sets
8-12 Reps
3
Hack Squat
4 Sets
8-12 Reps
4
Lying Leg Curl
4 Sets
8-12 Reps
5
Leg Extension
4 Sets
8-12 Reps
6
Leg Press
4 Sets
10-15 Reps
7
Seated Calf Raise
4 Sets
15-20 Reps
8
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
9
Standing Calf Raise
4 Sets
Day 1
1
Bench Press (Barbell)
4 Sets
8-12 Reps
2
Decline Bench Press (Barbell)
4 Sets
1 Set
8-12 Reps
8-12 Reps
3
Chest Fly (Machine)
4 Sets
8-12 Reps
4
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
6
Dip (Assisted)
4 Sets
8-12 Reps
7
Tricep Pushdown (Cable)
5 Sets
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8
Tricep Extension (Dumbbell)
4 Sets
9
Shoulder Press (Machine)
4 Sets
10
Tricep Extension (Barbell)
4 Sets
11
Incline Tricep Extension (Dumbbell)
4 Sets
Day 2
1
T-Bar Row
4 Sets
8-12 Reps
2
Lat Pulldown
4 Sets
8-12 Reps
3
Seated Row (Cable)
4 Sets
8-12 Reps
4
Face Pull
4 Sets
10-15 Reps
5
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
6
Reverse Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
7
Preacher Curl (Barbell)
4 Sets
8-12 Reps
8
Pull-Up (Assisted)
4 Sets
8-12 Reps
9
Lat Pulldown (Close Grip)
3 Sets
Day 3
1
Squat (Barbell)
4 Sets
1 Set
8-12 Reps
8-12 Reps
2
Leg Curl
4 Sets
8-12 Reps
3
Hack Squat
4 Sets
1 Set
8-12 Reps
8-12 Reps
4
Lying Leg Curl
4 Sets
8-12 Reps
5
Leg Extension
4 Sets
8-12 Reps
6
Leg Press
4 Sets
10-15 Reps
7
Seated Calf Raise
4 Sets
15-20 Reps
8
Romanian Deadlift (Dumbbell)
4 Sets
8-12 Reps
9
Standing Calf Raise
4 Sets
Day 4
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
2
Chest Fly (Machine)
4 Sets
8-12 Reps
3
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
4
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
5
Rear Delt Fly (Machine)
4 Sets
8-12 Reps
6
Dip (Assisted)
4 Sets
8-12 Reps
7
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
8
Incline Bench Press (Dumbbell)
4 Sets
9
Tricep Rope Push Down (Cable)
4 Sets
10
Incline Bench Press (Dumbbell)
4 Sets
11
Shoulder Press (Machine)
4 Sets
12
Bench Press (Smith Machine)
5 Sets
Day 5
1
T-Bar Row
4 Sets
8-12 Reps
2
Lat Pulldown
4 Sets
8-12 Reps
3
Seated Row (Cable)
4 Sets
8-12 Reps
4
Face Pull
4 Sets
10-15 Reps
5
Hammer Curl
4 Sets
8-12 Reps
6
Bicep Curl (Cable)
4 Sets
8-12 Reps
7
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
8
Pull-Up (Assisted)
4 Sets
8-12 Reps
9
Bicep Curl (Barbell)
4 Sets
10
Lat Pulldown (Close Grip)
3 Sets
1 Set
8 Reps
11
Reverse Bicep Curl (EZ Bar)
4 Sets
12
Shrug (Dumbbell)
4 Sets
Day 6
1
Squat (Barbell)
4 Sets
8-12 Reps
2
Leg Curl
4 Sets
8-12 Reps
3
Hack Squat
4 Sets
8-12 Reps
4
Lying Leg Curl
4 Sets
8-12 Reps
5
Leg Extension
4 Sets
8-12 Reps
6
Leg Press
4 Sets
10-15 Reps
7
Seated Calf Raise
4 Sets
15-20 Reps
8
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
9
Standing Calf Raise
4 Sets