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Spring Bulk
by Connor P.
1 athletes joined
Program Description
5 day per week bodybuilding split.
Program Overview
Level
Advanced, Intermediate, Novice
Goal
Bodybuilding, Athletics, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
80 minutes
Created
Mar 08, 2024 10:40
Last Edited
Jun 08, 2024 11:51
down_app
Week 1
1 / 12 Weeks
Day 2
1
Chest Press (Machine)
4 Sets
8-12 Reps
@9.5
2
Chest Fly (Cable)
4 Sets
10-15 Reps
@9.5
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9.5
4
Tricep Pressdown (V-bar)
3 Sets
8-12 Reps
@9.5
5
Skull Crusher (EZ Bar)
3 Sets
8-12 Reps
@9.5
6
Ab Wheel
3 Sets
10-30 Reps
@9.5
Day 1
1
Hamstring Curl
3 Sets
6-12 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@9
3
Box Jump
3 Sets
6 Reps
@8
4
Leg Extension - Single Leg
3 Sets
8-10 Reps
@9.5
5
Leg Extension
3 Sets
10-15 Reps
@10
6A
Hip Adductor (Machine)
3 Sets
8-12 Reps
@10
6B
Hip Abductor (Machine)
3 Sets
8-12 Reps
@10
7
Seated Calf Raise
4 Sets
6-10 Reps
@10
8
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
@9.5
Day 4
1
Seated Hamstring Curl
3 Sets
8-12 Reps
@9.5
2
Squat (Barbell)
3 Sets
6-12 Reps
@9.5
3
Box Jump
3 Sets
6 Reps
@8
4
Leg Extension
3 Sets
10-20 Reps
@9.5
5
Hamstring Curl
3 Sets
12-15 Reps
@9.5
6A
Hip Adductor (Machine)
3 Sets
8-12 Reps
@9.5
6B
Hip Abductor (Machine)
3 Sets
8-12 Reps
@9.5
7
Seated Calf Raise
4 Sets
6-12 Reps
@9.5
8
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
@9.5
Day 3
1
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@9.5
2
Seated Row (Cable)
3 Sets
8-10 Reps
@9.5
3
Pull-Up (Bodyweight)
3 Sets
6-15 Reps
@10
4
Seated Back Fly (Dumbbell)
3 Sets
10-20 Reps
@9.5
5
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9.5
6
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
@9.5
7
Decline Sit-up
3 Sets
10-30 Reps
@9.5
Day 5
1
Underhand Lat Pulldown
3 Sets
8-12 Reps
@9.5
2
Chest Press (Machine)
3 Sets
10-12 Reps
@9.5
3
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
@9
4
Slight Incline Fly Press (Dumbbell)
3 Sets
8-12 Reps
@9.5
5
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@9.5
6
Bicep Curl (Machine)
3 Sets
8-12 Reps
@9.5
7
Seated Dip (Machine)
3 Sets
8-15 Reps
@9.5
8
Ab Wheel
3 Sets
10-30 Reps
@9.5
Day 1
1
Hamstring Curl
3 Sets
6-12 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@9
3
Box Jump
3 Sets
6 Reps
@8
4
Leg Extension - Single Leg
3 Sets
8-10 Reps
@9.5
5
Leg Extension
3 Sets
10-15 Reps
@10
6A
Hip Adductor (Machine)
3 Sets
8-12 Reps
@10
6B
Hip Abductor (Machine)
3 Sets
8-12 Reps
@10
7
Seated Calf Raise
4 Sets
6-10 Reps
@10
8
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
@9.5
Day 2
1
Chest Press (Machine)
4 Sets
8-12 Reps
@9.5
2
Chest Fly (Cable)
4 Sets
10-15 Reps
@9.5
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9.5
4
Tricep Pressdown (V-bar)
3 Sets
8-12 Reps
@9.5
5
Skull Crusher (EZ Bar)
3 Sets
8-12 Reps
@9.5
6
Ab Wheel
3 Sets
10-30 Reps
@9.5
Day 3
1
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@9.5
2
Seated Row (Cable)
3 Sets
8-10 Reps
@9.5
3
Pull-Up (Bodyweight)
3 Sets
6-15 Reps
@10
4
Seated Back Fly (Dumbbell)
3 Sets
10-20 Reps
@9.5
5
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9.5
6
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
@9.5
7
Decline Sit-up
3 Sets
10-30 Reps
@9.5
Day 4
1
Seated Hamstring Curl
3 Sets
8-12 Reps
@9.5
2
Squat (Barbell)
3 Sets
6-12 Reps
@9.5
3
Box Jump
3 Sets
6 Reps
@8
4
Leg Extension
3 Sets
10-20 Reps
@9.5
5
Hamstring Curl
3 Sets
12-15 Reps
@9.5
6A
Hip Adductor (Machine)
3 Sets
8-12 Reps
@9.5
6B
Hip Abductor (Machine)
3 Sets
8-12 Reps
@9.5
7
Seated Calf Raise
4 Sets
6-12 Reps
@9.5
8
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
@9.5
Day 5
1
Underhand Lat Pulldown
3 Sets
8-12 Reps
@9.5
2
Chest Press (Machine)
3 Sets
10-12 Reps
@9.5
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@9.5
4
Slight Incline Fly Press (Dumbbell)
3 Sets
8-12 Reps
@9.5
5
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@9.5
6
Bicep Curl (Machine)
3 Sets
8-12 Reps
@9.5
7
Seated Dip (Machine)
3 Sets
8-15 Reps
@9.5
8
Ab Wheel
3 Sets
10-30 Reps
@9.5
Day 1
1
Hamstring Curl
3 Sets
6-12 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@9
3
Box Jump
3 Sets
6 Reps
@8
4
Leg Extension - Single Leg
3 Sets
8-10 Reps
@9.5
5
Leg Extension
3 Sets
10-15 Reps
@10
6A
Hip Adductor (Machine)
3 Sets
8-12 Reps
@10
6B
Hip Abductor (Machine)
3 Sets
8-12 Reps
@10
7
Seated Calf Raise
4 Sets
6-10 Reps
@10
8
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
@9.5
Day 2
1
Chest Press (Machine)
4 Sets
8-12 Reps
@9.5
2
Chest Fly (Cable)
4 Sets
10-15 Reps
@9.5
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9.5
4
Tricep Pressdown (V-bar)
3 Sets
8-12 Reps
@9.5
5
Skull Crusher (EZ Bar)
3 Sets
8-12 Reps
@9.5
6
Ab Wheel
3 Sets
10-30 Reps
@9.5
Day 3
1
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@9.5
2
Seated Row (Cable)
3 Sets
8-10 Reps
@9.5
3
Pull-Up (Bodyweight)
3 Sets
6-15 Reps
@10
4
Seated Back Fly (Dumbbell)
3 Sets
10-20 Reps
@9.5
5
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9.5
6
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
@9.5
7
Decline Sit-up
3 Sets
10-30 Reps
@9.5
Day 4
1
Seated Hamstring Curl
3 Sets
8-12 Reps
@9.5
2
Squat (Barbell)
3 Sets
6-12 Reps
@9.5
3
Box Jump
3 Sets
6 Reps
@8
4
Leg Extension
3 Sets
10-20 Reps
@9.5
5
Hamstring Curl
3 Sets
12-15 Reps
@9.5
6A
Hip Adductor (Machine)
3 Sets
8-12 Reps
@9.5
6B
Hip Abductor (Machine)
3 Sets
8-12 Reps
@9.5
7
Seated Calf Raise
4 Sets
6-12 Reps
@9.5
8
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
@9.5
Day 5
1
Underhand Lat Pulldown
3 Sets
8-12 Reps
@9.5
2
Chest Press (Machine)
3 Sets
10-12 Reps
@9.5
3
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
@9
4
Slight Incline Fly Press (Dumbbell)
3 Sets
8-12 Reps
@9.5
5
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@9.5
6
Bicep Curl (Machine)
3 Sets
8-12 Reps
@9.5
7
Seated Dip (Machine)
3 Sets
8-15 Reps
@9.5
8
Ab Wheel
3 Sets
10-30 Reps
@9.5
Day 1
1
Hamstring Curl
3 Sets
6-12 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@9
3
Box Jump
3 Sets
6 Reps
@8
4
Leg Extension - Single Leg
3 Sets
8-10 Reps
@9.5
5
Leg Extension
3 Sets
10-15 Reps
@10
6A
Hip Adductor (Machine)
3 Sets
8-12 Reps
@10
6B
Hip Abductor (Machine)
3 Sets
8-12 Reps
@10
7
Seated Calf Raise
4 Sets
6-10 Reps
@10
8
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
@9.5
Day 2
1
Chest Press (Machine)
4 Sets
8-12 Reps
@9.5
2
Chest Fly (Cable)
4 Sets
10-15 Reps
@9.5
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9.5
4
Tricep Pressdown (V-bar)
3 Sets
8-12 Reps
@9.5
5
Skull Crusher (EZ Bar)
3 Sets
8-12 Reps
@9.5
6
Ab Wheel
3 Sets
10-30 Reps
@9.5
Day 3
1
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@9.5
2
Seated Row (Cable)
3 Sets
8-10 Reps
@9.5
3
Pull-Up (Bodyweight)
3 Sets
6-15 Reps
@10
4
Seated Back Fly (Dumbbell)
3 Sets
10-20 Reps
@9.5
5
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9.5
6
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
@9.5
7
Decline Sit-up
3 Sets
10-30 Reps
@9.5
Day 4
1
Seated Hamstring Curl
3 Sets
8-12 Reps
@9.5
2
Squat (Barbell)
3 Sets
6-12 Reps
@9.5
3
Box Jump
3 Sets
6 Reps
@8
4
Leg Extension
3 Sets
10-20 Reps
@9.5
5
Hamstring Curl
3 Sets
12-15 Reps
@9.5
6A
Hip Adductor (Machine)
3 Sets
8-12 Reps
@9.5
6B
Hip Abductor (Machine)
3 Sets
8-12 Reps
@9.5
7
Seated Calf Raise
4 Sets
6-12 Reps
@9.5
8
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
@9.5
Day 5
1
Underhand Lat Pulldown
3 Sets
8-12 Reps
@9.5
2
Chest Press (Machine)
3 Sets
10-12 Reps
@9.5
3
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
@9
4
Slight Incline Fly Press (Dumbbell)
3 Sets
8-12 Reps
@9.5
5
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@9.5
6
Bicep Curl (Machine)
3 Sets
8-12 Reps
@9.5
7
Seated Dip (Machine)
3 Sets
8-15 Reps
@9.5
8
Ab Wheel
3 Sets
10-30 Reps
@9.5
Day 1
1
Hamstring Curl
3 Sets
6-12 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@9
3
Box Jump
3 Sets
6 Reps
@8
4
Leg Extension - Single Leg
3 Sets
8-10 Reps
@9.5
5
Leg Extension
3 Sets
10-15 Reps
@10
6A
Hip Adductor (Machine)
3 Sets
8-12 Reps
@10
6B
Hip Abductor (Machine)
3 Sets
8-12 Reps
@10
7
Seated Calf Raise
4 Sets
6-10 Reps
@10
8
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
@9.5
Day 2
1
Chest Press (Machine)
4 Sets
8-12 Reps
@9.5
2
Chest Fly (Cable)
4 Sets
10-15 Reps
@9.5
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9.5
4
Tricep Pressdown (V-bar)
3 Sets
8-12 Reps
@9.5
5
Skull Crusher (EZ Bar)
3 Sets
8-12 Reps
@9.5
6
Ab Wheel
3 Sets
10-30 Reps
@9.5
Day 3
1
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@9.5
2
Seated Row (Cable)
3 Sets
8-10 Reps
@9.5
3
Pull-Up (Bodyweight)
3 Sets
6-15 Reps
@10
4
Seated Back Fly (Dumbbell)
3 Sets
10-20 Reps
@9.5
5
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9.5
6
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
@9.5
7
Decline Sit-up
3 Sets
10-30 Reps
@9.5
Day 4
1
Seated Hamstring Curl
3 Sets
8-12 Reps
@9.5
2
Squat (Barbell)
3 Sets
6-12 Reps
@9.5
3
Box Jump
3 Sets
6 Reps
@8
4
Leg Extension
3 Sets
10-20 Reps
@9.5
5
Hamstring Curl
3 Sets
12-15 Reps
@9.5
6A
Hip Adductor (Machine)
3 Sets
8-12 Reps
@9.5
6B
Hip Abductor (Machine)
3 Sets
8-12 Reps
@9.5
7
Seated Calf Raise
4 Sets
6-12 Reps
@9.5
8
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
@9.5
Day 5
1
Underhand Lat Pulldown
3 Sets
8-12 Reps
@9.5
2
Chest Press (Machine)
3 Sets
10-12 Reps
@9.5
3
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
@9
4
Slight Incline Fly Press (Dumbbell)
3 Sets
8-12 Reps
@9.5
5
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@9.5
6
Bicep Curl (Machine)
3 Sets
8-12 Reps
@9.5
7
Seated Dip (Machine)
3 Sets
8-15 Reps
@9.5
8
Ab Wheel
3 Sets
10-30 Reps
@9.5
Day 1
1
Hamstring Curl
3 Sets
6-12 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@9
3
Box Jump
3 Sets
6 Reps
@8
4
Leg Extension - Single Leg
3 Sets
8-10 Reps
@9.5
5
Leg Extension
3 Sets
10-15 Reps
@10
6A
Hip Adductor (Machine)
3 Sets
8-12 Reps
@10
6B
Hip Abductor (Machine)
3 Sets
8-12 Reps
@10
7
Seated Calf Raise
4 Sets
6-10 Reps
@10
8
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
@9.5
Day 2
1
Chest Press (Machine)
4 Sets
8-12 Reps
@9.5
2
Chest Fly (Cable)
4 Sets
10-15 Reps
@9.5
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9.5
4
Tricep Pressdown (V-bar)
3 Sets
8-12 Reps
@9.5
5
Skull Crusher (EZ Bar)
3 Sets
8-12 Reps
@9.5
6
Ab Wheel
3 Sets
10-30 Reps
@9.5
Day 3
1
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@9.5
2
Seated Row (Cable)
3 Sets
8-10 Reps
@9.5
3
Pull-Up (Bodyweight)
3 Sets
6-15 Reps
@10
4
Seated Back Fly (Dumbbell)
3 Sets
10-20 Reps
@9.5
5
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9.5
6
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
@9.5
7
Decline Sit-up
3 Sets
10-30 Reps
@9.5
Day 4
1
Seated Hamstring Curl
3 Sets
8-12 Reps
@9.5
2
Squat (Barbell)
3 Sets
6-12 Reps
@9.5
3
Box Jump
3 Sets
6 Reps
@8
4
Leg Extension
3 Sets
10-20 Reps
@9.5
5
Hamstring Curl
3 Sets
12-15 Reps
@9.5
6A
Hip Adductor (Machine)
3 Sets
8-12 Reps
@9.5
6B
Hip Abductor (Machine)
3 Sets
8-12 Reps
@9.5
7
Seated Calf Raise
4 Sets
6-12 Reps
@9.5
8
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
@9.5
Day 5
1
Underhand Lat Pulldown
3 Sets
8-12 Reps
@9.5
2
Chest Press (Machine)
3 Sets
10-12 Reps
@9.5
3
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
@9
4
Slight Incline Fly Press (Dumbbell)
3 Sets
8-12 Reps
@9.5
5
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@9.5
6
Bicep Curl (Machine)
3 Sets
8-12 Reps
@9.5
7
Seated Dip (Machine)
3 Sets
8-15 Reps
@9.5
8
Ab Wheel
3 Sets
10-30 Reps
@9.5
Day 1
1
Hamstring Curl
3 Sets
6-12 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@9
3
Box Jump
3 Sets
6 Reps
@8
4
Leg Extension - Single Leg
3 Sets
8-10 Reps
@9.5
5
Leg Extension
3 Sets
10-15 Reps
@10
6A
Hip Adductor (Machine)
3 Sets
8-12 Reps
@10
6B
Hip Abductor (Machine)
3 Sets
8-12 Reps
@10
7
Seated Calf Raise
4 Sets
6-10 Reps
@10
8
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
@9.5
Day 2
1
Chest Press (Machine)
4 Sets
8-12 Reps
@9.5
2
Chest Fly (Cable)
4 Sets
10-15 Reps
@9.5
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9.5
4
Tricep Pressdown (V-bar)
3 Sets
8-12 Reps
@9.5
5
Skull Crusher (EZ Bar)
3 Sets
8-12 Reps
@9.5
6
Ab Wheel
3 Sets
10-30 Reps
@9.5
Day 3
1
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@9.5
2
Seated Row (Cable)
3 Sets
8-10 Reps
@9.5
3
Pull-Up (Bodyweight)
3 Sets
6-15 Reps
@10
4
Seated Back Fly (Dumbbell)
3 Sets
10-20 Reps
@9.5
5
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9.5
6
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
@9.5
7
Decline Sit-up
3 Sets
10-30 Reps
@9.5
Day 4
1
Seated Hamstring Curl
3 Sets
8-12 Reps
@9.5
2
Squat (Barbell)
3 Sets
6-12 Reps
@9.5
3
Box Jump
3 Sets
6 Reps
@8
4
Leg Extension
3 Sets
10-20 Reps
@9.5
5
Hamstring Curl
3 Sets
12-15 Reps
@9.5
6A
Hip Adductor (Machine)
3 Sets
8-12 Reps
@9.5
6B
Hip Abductor (Machine)
3 Sets
8-12 Reps
@9.5
7
Seated Calf Raise
4 Sets
6-12 Reps
@9.5
8
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
@9.5
Day 5
1
Underhand Lat Pulldown
3 Sets
8-12 Reps
@9.5
2
Chest Press (Machine)
3 Sets
10-12 Reps
@9.5
3
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
@9
4
Slight Incline Fly Press (Dumbbell)
3 Sets
8-12 Reps
@9.5
5
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@9.5
6
Bicep Curl (Machine)
3 Sets
8-12 Reps
@9.5
7
Seated Dip (Machine)
3 Sets
8-15 Reps
@9.5
8
Ab Wheel
3 Sets
10-30 Reps
@9.5
Day 1
1
Hamstring Curl
3 Sets
6-12 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@9
3
Box Jump
3 Sets
6 Reps
@8
4
Leg Extension - Single Leg
3 Sets
8-10 Reps
@9.5
5
Leg Extension
3 Sets
10-15 Reps
@10
6A
Hip Adductor (Machine)
3 Sets
8-12 Reps
@10
6B
Hip Abductor (Machine)
3 Sets
8-12 Reps
@10
7
Seated Calf Raise
4 Sets
6-10 Reps
@10
8
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
@9.5
Day 2
1
Chest Press (Machine)
4 Sets
8-12 Reps
@9.5
2
Chest Fly (Cable)
4 Sets
10-15 Reps
@9.5
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9.5
4
Tricep Pressdown (V-bar)
3 Sets
8-12 Reps
@9.5
5
Skull Crusher (EZ Bar)
3 Sets
8-12 Reps
@9.5
6
Ab Wheel
3 Sets
10-30 Reps
@9.5
Day 3
1
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@9.5
2
Seated Row (Cable)
3 Sets
8-10 Reps
@9.5
3
Pull-Up (Bodyweight)
3 Sets
6-15 Reps
@10
4
Seated Back Fly (Dumbbell)
3 Sets
10-20 Reps
@9.5
5
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9.5
6
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
@9.5
7
Decline Sit-up
3 Sets
10-30 Reps
@9.5
Day 4
1
Seated Hamstring Curl
3 Sets
8-12 Reps
@9.5
2
Squat (Barbell)
3 Sets
6-12 Reps
@9.5
3
Box Jump
3 Sets
6 Reps
@8
4
Leg Extension
3 Sets
10-20 Reps
@9.5
5
Hamstring Curl
3 Sets
12-15 Reps
@9.5
6A
Hip Adductor (Machine)
3 Sets
8-12 Reps
@9.5
6B
Hip Abductor (Machine)
3 Sets
8-12 Reps
@9.5
7
Seated Calf Raise
4 Sets
6-12 Reps
@9.5
8
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
@9.5
Day 5
1
Underhand Lat Pulldown
3 Sets
8-12 Reps
@9.5
2
Chest Press (Machine)
3 Sets
10-12 Reps
@9.5
3
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
@9
4
Slight Incline Fly Press (Dumbbell)
3 Sets
8-12 Reps
@9.5
5
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@9.5
6
Bicep Curl (Machine)
3 Sets
8-12 Reps
@9.5
7
Seated Dip (Machine)
3 Sets
8-15 Reps
@9.5
8
Ab Wheel
3 Sets
10-30 Reps
@9.5
Day 1
1
Hamstring Curl
3 Sets
6-12 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@9
3
Box Jump
3 Sets
6 Reps
@8
4
Leg Extension - Single Leg
3 Sets
8-10 Reps
@9.5
5
Leg Extension
3 Sets
10-15 Reps
@10
6A
Hip Adductor (Machine)
3 Sets
8-12 Reps
@10
6B
Hip Abductor (Machine)
3 Sets
8-12 Reps
@10
7
Seated Calf Raise
4 Sets
6-10 Reps
@10
8
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
@9.5
Day 2
1
Chest Press (Machine)
4 Sets
8-12 Reps
@9.5
2
Chest Fly (Cable)
4 Sets
10-15 Reps
@9.5
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9.5
4
Tricep Pressdown (V-bar)
3 Sets
8-12 Reps
@9.5
5
Skull Crusher (EZ Bar)
3 Sets
8-12 Reps
@9.5
6
Ab Wheel
3 Sets
10-30 Reps
@9.5
Day 3
1
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@9.5
2
Seated Row (Cable)
3 Sets
8-10 Reps
@9.5
3
Pull-Up (Bodyweight)
3 Sets
6-15 Reps
@10
4
Seated Back Fly (Dumbbell)
3 Sets
10-20 Reps
@9.5
5
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9.5
6
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
@9.5
7
Decline Sit-up
3 Sets
10-30 Reps
@9.5
Day 4
1
Seated Hamstring Curl
3 Sets
8-12 Reps
@9.5
2
Squat (Barbell)
3 Sets
6-12 Reps
@9.5
3
Box Jump
3 Sets
6 Reps
@8
4
Leg Extension
3 Sets
10-20 Reps
@9.5
5
Hamstring Curl
3 Sets
12-15 Reps
@9.5
6A
Hip Adductor (Machine)
3 Sets
8-12 Reps
@9.5
6B
Hip Abductor (Machine)
3 Sets
8-12 Reps
@9.5
7
Seated Calf Raise
4 Sets
6-12 Reps
@9.5
8
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
@9.5
Day 5
1
Underhand Lat Pulldown
3 Sets
8-12 Reps
@9.5
2
Chest Press (Machine)
3 Sets
10-12 Reps
@9.5
3
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
@9
4
Slight Incline Fly Press (Dumbbell)
3 Sets
8-12 Reps
@9.5
5
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@9.5
6
Bicep Curl (Machine)
3 Sets
8-12 Reps
@9.5
7
Seated Dip (Machine)
3 Sets
8-15 Reps
@9.5
8
Ab Wheel
3 Sets
10-30 Reps
@9.5
Day 1
1
Hamstring Curl
3 Sets
6-12 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@9
3
Box Jump
3 Sets
6 Reps
@8
4
Leg Extension - Single Leg
3 Sets
8-10 Reps
@9.5
5
Leg Extension
3 Sets
10-15 Reps
@10
6A
Hip Adductor (Machine)
3 Sets
8-12 Reps
@10
6B
Hip Abductor (Machine)
3 Sets
8-12 Reps
@10
7
Seated Calf Raise
4 Sets
6-10 Reps
@10
8
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
@9.5
Day 2
1
Chest Press (Machine)
4 Sets
8-12 Reps
@9.5
2
Chest Fly (Cable)
4 Sets
10-15 Reps
@9.5
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9.5
4
Tricep Pressdown (V-bar)
3 Sets
8-12 Reps
@9.5
5
Skull Crusher (EZ Bar)
3 Sets
8-12 Reps
@9.5
6
Ab Wheel
3 Sets
10-30 Reps
@9.5
Day 3
1
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@9.5
2
Seated Row (Cable)
3 Sets
8-10 Reps
@9.5
3
Pull-Up (Bodyweight)
3 Sets
6-15 Reps
@10
4
Seated Back Fly (Dumbbell)
3 Sets
10-20 Reps
@9.5
5
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9.5
6
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
@9.5
7
Decline Sit-up
3 Sets
10-30 Reps
@9.5
Day 4
1
Seated Hamstring Curl
3 Sets
8-12 Reps
@9.5
2
Squat (Barbell)
3 Sets
6-12 Reps
@9.5
3
Box Jump
3 Sets
6 Reps
@8
4
Leg Extension
3 Sets
10-20 Reps
@9.5
5
Hamstring Curl
3 Sets
12-15 Reps
@9.5
6A
Hip Adductor (Machine)
3 Sets
8-12 Reps
@9.5
6B
Hip Abductor (Machine)
3 Sets
8-12 Reps
@9.5
7
Seated Calf Raise
4 Sets
6-12 Reps
@9.5
8
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
@9.5
Day 5
1
Underhand Lat Pulldown
3 Sets
8-12 Reps
@9.5
2
Chest Press (Machine)
3 Sets
10-12 Reps
@9.5
3
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
@9
4
Slight Incline Fly Press (Dumbbell)
3 Sets
8-12 Reps
@9.5
5
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@9.5
6
Bicep Curl (Machine)
3 Sets
8-12 Reps
@9.5
7
Seated Dip (Machine)
3 Sets
8-15 Reps
@9.5
8
Ab Wheel
3 Sets
10-30 Reps
@9.5
Day 1
1
Hamstring Curl
3 Sets
6-12 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@9
3
Box Jump
3 Sets
6 Reps
@8
4
Leg Extension - Single Leg
3 Sets
8-10 Reps
@9.5
5
Leg Extension
3 Sets
10-15 Reps
@10
6A
Hip Adductor (Machine)
3 Sets
8-12 Reps
@10
6B
Hip Abductor (Machine)
3 Sets
8-12 Reps
@10
7
Seated Calf Raise
4 Sets
6-10 Reps
@10
8
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
@9.5
Day 2
1
Chest Press (Machine)
4 Sets
8-12 Reps
@9.5
2
Chest Fly (Cable)
4 Sets
10-15 Reps
@9.5
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9.5
4
Tricep Pressdown (V-bar)
3 Sets
8-12 Reps
@9.5
5
Skull Crusher (EZ Bar)
3 Sets
8-12 Reps
@9.5
6
Ab Wheel
3 Sets
10-30 Reps
@9.5
Day 3
1
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@9.5
2
Seated Row (Cable)
3 Sets
8-10 Reps
@9.5
3
Pull-Up (Bodyweight)
3 Sets
6-15 Reps
@10
4
Seated Back Fly (Dumbbell)
3 Sets
10-20 Reps
@9.5
5
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9.5
6
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
@9.5
7
Decline Sit-up
3 Sets
10-30 Reps
@9.5
Day 4
1
Seated Hamstring Curl
3 Sets
8-12 Reps
@9.5
2
Squat (Barbell)
3 Sets
6-12 Reps
@9.5
3
Box Jump
3 Sets
6 Reps
@8
4
Leg Extension
3 Sets
10-20 Reps
@9.5
5
Hamstring Curl
3 Sets
12-15 Reps
@9.5
6A
Hip Adductor (Machine)
3 Sets
8-12 Reps
@9.5
6B
Hip Abductor (Machine)
3 Sets
8-12 Reps
@9.5
7
Seated Calf Raise
4 Sets
6-12 Reps
@9.5
8
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
@9.5
Day 5
1
Underhand Lat Pulldown
3 Sets
8-12 Reps
@9.5
2
Chest Press (Machine)
3 Sets
10-12 Reps
@9.5
3
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
@9
4
Slight Incline Fly Press (Dumbbell)
3 Sets
8-12 Reps
@9.5
5
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@9.5
6
Bicep Curl (Machine)
3 Sets
8-12 Reps
@9.5
7
Seated Dip (Machine)
3 Sets
8-15 Reps
@9.5
8
Ab Wheel
3 Sets
10-30 Reps
@9.5
Day 1
1
Hamstring Curl
3 Sets
6-12 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@9
3
Box Jump
3 Sets
6 Reps
@8
4
Leg Extension - Single Leg
3 Sets
8-10 Reps
@9.5
5
Leg Extension
3 Sets
10-15 Reps
@10
6A
Hip Adductor (Machine)
3 Sets
8-12 Reps
@10
6B
Hip Abductor (Machine)
3 Sets
8-12 Reps
@10
7
Seated Calf Raise
4 Sets
6-10 Reps
@10
8
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
@9.5
Day 2
1
Chest Press (Machine)
4 Sets
8-12 Reps
@9.5
2
Chest Fly (Cable)
4 Sets
10-15 Reps
@9.5
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9.5
4
Tricep Pressdown (V-bar)
3 Sets
8-12 Reps
@9.5
5
Skull Crusher (EZ Bar)
3 Sets
8-12 Reps
@9.5
6
Ab Wheel
3 Sets
10-30 Reps
@9.5
Day 3
1
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@9.5
2
Seated Row (Cable)
3 Sets
8-10 Reps
@9.5
3
Pull-Up (Bodyweight)
3 Sets
6-15 Reps
@10
4
Seated Back Fly (Dumbbell)
3 Sets
10-20 Reps
@9.5
5
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9.5
6
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
@9.5
7
Decline Sit-up
3 Sets
10-30 Reps
@9.5
Day 4
1
Seated Hamstring Curl
3 Sets
8-12 Reps
@9.5
2
Squat (Barbell)
3 Sets
6-12 Reps
@9.5
3
Box Jump
3 Sets
6 Reps
@8
4
Leg Extension
3 Sets
10-20 Reps
@9.5
5
Hamstring Curl
3 Sets
12-15 Reps
@9.5
6A
Hip Adductor (Machine)
3 Sets
8-12 Reps
@9.5
6B
Hip Abductor (Machine)
3 Sets
8-12 Reps
@9.5
7
Seated Calf Raise
4 Sets
6-12 Reps
@9.5
8
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
@9.5
Day 5
1
Underhand Lat Pulldown
3 Sets
8-12 Reps
@9.5
2
Chest Press (Machine)
3 Sets
10-12 Reps
@9.5
3
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
@9
4
Slight Incline Fly Press (Dumbbell)
3 Sets
8-12 Reps
@9.5
5
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@9.5
6
Bicep Curl (Machine)
3 Sets
8-12 Reps
@9.5
7
Seated Dip (Machine)
3 Sets
8-15 Reps
@9.5
8
Ab Wheel
3 Sets
10-30 Reps
@9.5