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Slow recovery
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2 athletes joined
Program Description
This program is aimed at individuals with slow muscle development, weak muscle recovery, who are natural (non-hormonal users), and have a lot of free time during the day.
Program Overview
Level
Advanced, Novice, Intermediate
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Feb 22, 2024 10:07
Last Edited
May 07, 2024 10:04
down_app
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@7.5
@8
2
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
3
Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
4
Leg Press
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@8
@8.5
5
Romanian Deadlift (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@6
@7
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@7
@7.5
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
3
Incline Fly Press (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@6
@6.5
@7
4
Cable Crossover
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
5
Push Up
2 Sets
2 Sets
20 Reps
15 Reps
Day 3
1
Single Arm Iso Row
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@7
@7.5
@8
2
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@7.5
@8.5
3
Chin-Up (Assisted)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@7
@7.5
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7
@7.5
5
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
6
Seated Row (Cable)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@6
@6
@6
Day 4
1
Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@7.5
2
Monastery Tricep Extension
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@7
@7.5
3
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
20 Reps
@6
@7
@8
@6
4
Dip (Assisted)
2 Sets
2 Sets
18 Reps
15 Reps
5
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
12 Reps
@6
@7
@7.5
@8
6
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
7
Hammer Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
12 Reps
@6.5
@7
@7.5
Day 5
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
18 Reps
@6
@6.5
@7.5
2
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
3
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8-9.5
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7-8
@8-9
@8-9
5
High Pull
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7.5
@8
6
Plank
2 Sets
1 Set
1 mins
1.3 mins
7
Sit Up
1 Set
1 Set
1 Set
20 Reps
18 Reps
16 Reps
8
Decline Crunch
1 Set
1 Set
1 Set
18 Reps
15 Reps
12 Reps
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@7.5
@8
2
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
3
Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
4
Leg Press
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@8
@8.5
5
Romanian Deadlift (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@6
@7
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@7
@7.5
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
3
Incline Fly Press (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@6
@6.5
@7
4
Cable Crossover
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
5
Push Up
2 Sets
2 Sets
20 Reps
15 Reps
Day 3
1
Single Arm Iso Row
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@7
@7.5
@8
2
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@7.5
@8.5
3
Chin-Up (Assisted)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@7
@7.5
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7
@7.5
5
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
6
Seated Row (Cable)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@6
@6
@6
Day 4
1
Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@7.5
2
Monastery Tricep Extension
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@7
@7.5
3
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
20 Reps
@6
@7
@8
@6
4
Dip (Assisted)
2 Sets
2 Sets
18 Reps
15 Reps
5
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
12 Reps
@6
@7
@7.5
@8
6
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
7
Hammer Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
12 Reps
@6.5
@7
@7.5
Day 5
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
18 Reps
@6
@6.5
@7.5
2
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
3
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8-9.5
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7-8
@8-9
@8-9
5
High Pull
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7.5
@8
6
Plank
2 Sets
1 Set
1 mins
1.3 mins
7
Sit Up
1 Set
1 Set
1 Set
20 Reps
18 Reps
16 Reps
8
Decline Crunch
1 Set
1 Set
1 Set
18 Reps
15 Reps
12 Reps
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@7.5
@8
2
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
3
Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
4
Leg Press
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@8
@8.5
5
Romanian Deadlift (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@6
@7
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@7
@7.5
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
3
Incline Fly Press (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@6
@6.5
@7
4
Cable Crossover
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
5
Push Up
2 Sets
2 Sets
20 Reps
15 Reps
Day 3
1
Single Arm Iso Row
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@7
@7.5
@8
2
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@7.5
@8.5
3
Chin-Up (Assisted)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@7
@7.5
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7
@7.5
5
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
6
Seated Row (Cable)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@6
@6
@6
Day 4
1
Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@7.5
2
Monastery Tricep Extension
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@7
@7.5
3
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
20 Reps
@6
@7
@8
@6
4
Dip (Assisted)
2 Sets
2 Sets
18 Reps
15 Reps
5
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
12 Reps
@6
@7
@7.5
@8
6
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
7
Hammer Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
12 Reps
@6.5
@7
@7.5
Day 5
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
18 Reps
@6
@6.5
@7.5
2
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
3
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8-9.5
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7-8
@8-9
@8-9
5
High Pull
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7.5
@8
6
Plank
2 Sets
1 Set
1 mins
1.3 mins
7
Sit Up
1 Set
1 Set
1 Set
20 Reps
18 Reps
16 Reps
8
Decline Crunch
1 Set
1 Set
1 Set
18 Reps
15 Reps
12 Reps
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@7.5
@8
2
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
3
Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
4
Leg Press
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@8
@8.5
5
Romanian Deadlift (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@6
@7
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@7
@7.5
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
3
Incline Fly Press (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@6
@6.5
@7
4
Cable Crossover
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
5
Push Up
2 Sets
2 Sets
20 Reps
15 Reps
Day 3
1
Single Arm Iso Row
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@7
@7.5
@8
2
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@7.5
@8.5
3
Chin-Up (Assisted)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@7
@7.5
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7
@7.5
5
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
6
Seated Row (Cable)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@6
@6
@6
Day 4
1
Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@7.5
2
Monastery Tricep Extension
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@7
@7.5
3
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
20 Reps
@6
@7
@8
@6
4
Dip (Assisted)
2 Sets
2 Sets
18 Reps
15 Reps
5
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
12 Reps
@6
@7
@7.5
@8
6
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
7
Hammer Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
12 Reps
@6.5
@7
@7.5
Day 5
1
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7.5
@8
@8.5
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
18 Reps
@6
@6.5
@7.5
3
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8-9.5
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7-8
@8-9
@8-9
5
High Pull
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7.5
@8
6
Plank
2 Sets
1 Set
1 mins
1.3 mins
7
Sit Up
1 Set
1 Set
1 Set
20 Reps
18 Reps
16 Reps
8
Decline Crunch
1 Set
1 Set
1 Set
18 Reps
15 Reps
12 Reps
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@7
@7.5
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
3
Incline Fly Press (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@6
@6.5
@7
4
Cable Crossover
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
5
Push Up
2 Sets
2 Sets
20 Reps
15 Reps
Day 3
1
Single Arm Iso Row
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@7
@7.5
@8
2
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@7.5
@8.5
3
Chin-Up (Assisted)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@7
@7.5
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7
@7.5
5
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
6
Seated Row (Cable)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@6
@6
@6
Day 4
1
Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@7.5
2
Monastery Tricep Extension
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@7
@7.5
3
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
20 Reps
@6
@7
@8
@6
4
Dip (Assisted)
2 Sets
2 Sets
18 Reps
15 Reps
5
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
12 Reps
@6
@7
@7.5
@8
6
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
7
Hammer Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
12 Reps
@6.5
@7
@7.5
Day 5
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
18 Reps
@6
@6.5
@7.5
2
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
3
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8-9.5
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7-8
@8-9
@8-9
5
High Pull
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7.5
@8
6
Plank
2 Sets
1 Set
1 mins
1.3 mins
7
Sit Up
1 Set
1 Set
1 Set
20 Reps
18 Reps
16 Reps
8
Decline Crunch
1 Set
1 Set
1 Set
18 Reps
15 Reps
12 Reps
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@8
@8.5
2
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
3
Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
4
Leg Press
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@8
@8.5
5
Romanian Deadlift (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@6
@7
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@7.5
@8
2
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
3
Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
4
Leg Press
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@8
@8.5
5
Romanian Deadlift (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@6
@7
Day 3
1
Single Arm Iso Row
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@7
@7.5
@8
2
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@7.5
@8.5
3
Chin-Up (Assisted)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@7
@7.5
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7
@7.5
5
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
6
Seated Row (Cable)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@6
@6
@6
Day 4
1
Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@7.5
2
Monastery Tricep Extension
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@7
@7.5
3
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
20 Reps
@6
@7
@8
@6
4
Dip (Assisted)
2 Sets
2 Sets
18 Reps
15 Reps
5
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
12 Reps
@6
@7
@7.5
@8
6
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
7
Hammer Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
12 Reps
@6.5
@7
@7.5
Day 5
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
18 Reps
@6
@6.5
@7.5
2
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
3
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8-9.5
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7-8
@8-9
@8-9
5
High Pull
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7.5
@8
6
Plank
2 Sets
1 Set
1 mins
1.3 mins
7
Sit Up
1 Set
1 Set
1 Set
20 Reps
18 Reps
16 Reps
8
Decline Crunch
1 Set
1 Set
1 Set
18 Reps
15 Reps
12 Reps
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7.5
@8
@8.5
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
3
Incline Fly Press (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@6
@6.5
@7
4
Cable Crossover
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
5
Push Up
2 Sets
2 Sets
20 Reps
15 Reps
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@7.5
@8
2
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
3
Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
4
Leg Press
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@8
@8.5
5
Romanian Deadlift (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@6
@7
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@7
@7.5
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
3
Incline Fly Press (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@6
@6.5
@7
4
Cable Crossover
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
5
Push Up
2 Sets
2 Sets
20 Reps
15 Reps
Day 3
1
Single Arm Iso Row
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@7
@7.5
@8
2
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@7.5
@8.5
3
Chin-Up (Assisted)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@7
@7.5
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7
@7.5
5
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
6
Seated Row (Cable)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@6
@6
@6
Day 4
1
Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@7.5
2
Monastery Tricep Extension
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@7
@7.5
3
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
20 Reps
@6
@7
@8
@6
4
Dip (Assisted)
2 Sets
2 Sets
18 Reps
15 Reps
5
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
12 Reps
@6
@7
@7.5
@8
6
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
7
Hammer Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
12 Reps
@6.5
@7
@7.5
Day 5
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
18 Reps
@6
@6.5
@7.5
2
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
3
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8-9.5
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7-8
@8-9
@8-9
5
High Pull
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7.5
@8
6
Plank
2 Sets
1 Set
1 mins
1.3 mins
7
Sit Up
1 Set
1 Set
1 Set
20 Reps
18 Reps
16 Reps
8
Decline Crunch
1 Set
1 Set
1 Set
18 Reps
15 Reps
12 Reps
Day 3
1
Single Arm Iso Row
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@7
@7.5
@8
2
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@7.5
@8.5
3
Chin-Up (Assisted)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@7
@7.5
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7
@7.5
5
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
6
Seated Row (Cable)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@6
@6
@6
Day 4
1
Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@7.5
2
Monastery Tricep Extension
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@7
@7.5
3
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
20 Reps
@6
@7
@8
@6
4
Dip (Assisted)
2 Sets
2 Sets
18 Reps
15 Reps
5
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
12 Reps
@6
@7
@7.5
@8
6
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
7
Hammer Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
12 Reps
@6.5
@7
@7.5
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
2 Reps
1 Reps
@8
@8.5
@9
2
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
3
Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
4
Leg Press
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@8
@8.5
5
Romanian Deadlift (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@6
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@7.5
@8
@8.5
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@7
@7.5
3
Incline Fly Press (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@6
@6.5
@7
4
Cable Crossover
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
5
Push Up
2 Sets
2 Sets
20 Reps
15 Reps
Day 5
1
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7.5
@8
@8.5
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
18 Reps
@6
@6.5
@7.5
3
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8-9.5
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7-8
@8-9
@8-9
5
High Pull
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7.5
@8
6
Plank
2 Sets
1 Set
1 mins
1.3 mins
7
Sit Up
1 Set
1 Set
1 Set
20 Reps
18 Reps
16 Reps
8
Decline Crunch
1 Set
1 Set
1 Set
18 Reps
15 Reps
12 Reps