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Sticky_Strength
by Leo R.
1 athletes joined
Program Description
Combine aspects of PHUL with 5/3/1 programming and seperation of DL and squat days
Program Overview
Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
80 minutes
Created
May 28, 2024 08:48
Last Edited
May 30, 2024 07:27
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
3 Reps
1 Reps
5 Reps
70%
80%
95%
80%
2
Incline Bench Press (Barbell)
4 Sets
6-10 Reps
@9
3
Overhead Press (Barbell)
3 Sets
5-8 Reps
@9
4
Bent Over Row (Barbell)
4 Sets
3-5 Reps
@9
5
Lat Pulldown
4 Sets
6-10 Reps
@9
6
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
@9
7
Skull Crusher
3 Sets
6-10 Reps
@9
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
3 Reps
1 Reps
5 Reps
70%
80%
95%
80%
2
Leg Curl
4 Sets
6-10 Reps
@9
3
Leg Extension
4 Sets
6-10 Reps
@9
4
Leg Press
4 Sets
10-15 Reps
@9
5
Hip Abductor (Machine)
1 Set
8-12 Reps
@9
6
Hip Adductor (Machine)
1 Set
8-12 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
@9
2
Chest Fly (Dumbbell)
4 Sets
8-12 Reps
@9
3
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
4
Preacher Curl (EZ Bar)
4 Sets
8-12 Reps
@9
5
Seated Row (Cable)
4 Sets
8-12 Reps
@9
6
Tricep Extension (Cable)
4 Sets
8-12 Reps
@9
7
Pull-Up (Bodyweight)
4 Sets
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
3 Reps
1 Reps
5 Reps
70%
80%
95%
80%
2
Front Squat (Barbell)
4 Sets
8-12 Reps
@9
3
Standing Calf Raise
4 Sets
8-12 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
@9
5
Leg Curl
4 Sets
8-12 Reps
@9
6
Good Morning
3 Sets
8-12 Reps
@9
7
Kettlebell Swing
3 Sets
6-10 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
3 Reps
1 Reps
5 Reps
70%
80%
95%
80%
2
Incline Bench Press (Barbell)
4 Sets
6-10 Reps
@9
3
Overhead Press (Barbell)
3 Sets
5-8 Reps
@9
4
Bent Over Row (Barbell)
4 Sets
3-5 Reps
@9
5
Lat Pulldown
4 Sets
6-10 Reps
@9
6
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
@9
7
Skull Crusher
3 Sets
6-10 Reps
@9
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
3 Reps
1 Reps
5 Reps
70%
80%
95%
80%
2
Leg Curl
4 Sets
6-10 Reps
@9
3
Leg Extension
4 Sets
6-10 Reps
@9
4
Leg Press
4 Sets
10-15 Reps
@9
5
Hip Abductor (Machine)
1 Set
8-12 Reps
@9
6
Hip Adductor (Machine)
1 Set
8-12 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
@9
2
Chest Fly (Dumbbell)
4 Sets
8-12 Reps
@9
3
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
4
Preacher Curl (EZ Bar)
4 Sets
8-12 Reps
@9
5
Seated Row (Cable)
4 Sets
8-12 Reps
@9
6
Tricep Extension (Cable)
4 Sets
8-12 Reps
@9
7
Pull-Up (Bodyweight)
4 Sets
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
3 Reps
1 Reps
5 Reps
70%
80%
95%
80%
2
Front Squat (Barbell)
4 Sets
8-12 Reps
@9
3
Standing Calf Raise
4 Sets
8-12 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
@9
5
Leg Curl
4 Sets
8-12 Reps
@9
6
Good Morning
3 Sets
8-12 Reps
@9
7
Kettlebell Swing
3 Sets
6-10 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
3 Reps
1 Reps
5 Reps
70%
80%
95%
80%
2
Incline Bench Press (Barbell)
4 Sets
6-10 Reps
@9
3
Overhead Press (Barbell)
3 Sets
5-8 Reps
@9
4
Bent Over Row (Barbell)
4 Sets
3-5 Reps
@9
5
Lat Pulldown
4 Sets
6-10 Reps
@9
6
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
@9
7
Skull Crusher
3 Sets
6-10 Reps
@9
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
3 Reps
1 Reps
5 Reps
70%
80%
95%
80%
2
Leg Curl
4 Sets
6-10 Reps
@9
3
Leg Extension
4 Sets
6-10 Reps
@9
4
Leg Press
4 Sets
10-15 Reps
@9
5
Hip Abductor (Machine)
1 Set
8-12 Reps
@9
6
Hip Adductor (Machine)
1 Set
8-12 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
@9
2
Chest Fly (Dumbbell)
4 Sets
8-12 Reps
@9
3
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
4
Preacher Curl (EZ Bar)
4 Sets
8-12 Reps
@9
5
Seated Row (Cable)
4 Sets
8-12 Reps
@9
6
Tricep Extension (Cable)
4 Sets
8-12 Reps
@9
7
Pull-Up (Bodyweight)
4 Sets
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
3 Reps
1 Reps
5 Reps
70%
80%
95%
80%
2
Front Squat (Barbell)
4 Sets
8-12 Reps
@9
3
Standing Calf Raise
4 Sets
8-12 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
@9
5
Leg Curl
4 Sets
8-12 Reps
@9
6
Good Morning
3 Sets
8-12 Reps
@9
7
Kettlebell Swing
3 Sets
6-10 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
3 Reps
1 Reps
5 Reps
70%
80%
95%
80%
2
Incline Bench Press (Barbell)
4 Sets
6-10 Reps
@9
3
Overhead Press (Barbell)
3 Sets
5-8 Reps
@9
4
Bent Over Row (Barbell)
4 Sets
3-5 Reps
@9
5
Lat Pulldown
4 Sets
6-10 Reps
@9
6
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
@9
7
Skull Crusher
3 Sets
6-10 Reps
@9
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
3 Reps
1 Reps
5 Reps
70%
80%
95%
80%
2
Leg Curl
4 Sets
6-10 Reps
@9
3
Leg Extension
4 Sets
6-10 Reps
@9
4
Leg Press
4 Sets
10-15 Reps
@9
5
Hip Abductor (Machine)
1 Set
8-12 Reps
@9
6
Hip Adductor (Machine)
1 Set
8-12 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
@9
2
Chest Fly (Dumbbell)
4 Sets
8-12 Reps
@9
3
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
4
Preacher Curl (EZ Bar)
4 Sets
8-12 Reps
@9
5
Seated Row (Cable)
4 Sets
8-12 Reps
@9
6
Tricep Extension (Cable)
4 Sets
8-12 Reps
@9
7
Pull-Up (Bodyweight)
4 Sets
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
3 Reps
1 Reps
5 Reps
70%
80%
95%
80%
2
Front Squat (Barbell)
4 Sets
8-12 Reps
@9
3
Standing Calf Raise
4 Sets
8-12 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
@9
5
Leg Curl
4 Sets
8-12 Reps
@9
6
Good Morning
3 Sets
8-12 Reps
@9
7
Kettlebell Swing
3 Sets
6-10 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
3 Reps
1 Reps
5 Reps
70%
80%
95%
80%
2
Incline Bench Press (Barbell)
4 Sets
6-10 Reps
@9
3
Overhead Press (Barbell)
3 Sets
5-8 Reps
@9
4
Bent Over Row (Barbell)
4 Sets
3-5 Reps
@9
5
Lat Pulldown
4 Sets
6-10 Reps
@9
6
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
@9
7
Skull Crusher
3 Sets
6-10 Reps
@9
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
3 Reps
1 Reps
5 Reps
70%
80%
95%
80%
2
Leg Curl
4 Sets
6-10 Reps
@9
3
Leg Extension
4 Sets
6-10 Reps
@9
4
Leg Press
4 Sets
10-15 Reps
@9
5
Hip Abductor (Machine)
1 Set
8-12 Reps
@9
6
Hip Adductor (Machine)
1 Set
8-12 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
@9
2
Chest Fly (Dumbbell)
4 Sets
8-12 Reps
@9
3
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
4
Preacher Curl (EZ Bar)
4 Sets
8-12 Reps
@9
5
Seated Row (Cable)
4 Sets
8-12 Reps
@9
6
Tricep Extension (Cable)
4 Sets
8-12 Reps
@9
7
Pull-Up (Bodyweight)
4 Sets
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
3 Reps
1 Reps
5 Reps
70%
80%
95%
80%
2
Front Squat (Barbell)
4 Sets
8-12 Reps
@9
3
Standing Calf Raise
4 Sets
8-12 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
@9
5
Leg Curl
4 Sets
8-12 Reps
@9
6
Good Morning
3 Sets
8-12 Reps
@9
7
Kettlebell Swing
3 Sets
6-10 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
3 Reps
1 Reps
5 Reps
70%
80%
95%
80%
2
Incline Bench Press (Barbell)
4 Sets
6-10 Reps
@9
3
Overhead Press (Barbell)
3 Sets
5-8 Reps
@9
4
Bent Over Row (Barbell)
4 Sets
3-5 Reps
@9
5
Lat Pulldown
4 Sets
6-10 Reps
@9
6
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
@9
7
Skull Crusher
3 Sets
6-10 Reps
@9
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
3 Reps
1 Reps
5 Reps
70%
80%
95%
80%
2
Leg Curl
4 Sets
6-10 Reps
@9
3
Leg Extension
4 Sets
6-10 Reps
@9
4
Leg Press
4 Sets
10-15 Reps
@9
5
Hip Abductor (Machine)
1 Set
8-12 Reps
@9
6
Hip Adductor (Machine)
1 Set
8-12 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
@9
2
Chest Fly (Dumbbell)
4 Sets
8-12 Reps
@9
3
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
4
Preacher Curl (EZ Bar)
4 Sets
8-12 Reps
@9
5
Seated Row (Cable)
4 Sets
8-12 Reps
@9
6
Tricep Extension (Cable)
4 Sets
8-12 Reps
@9
7
Pull-Up (Bodyweight)
4 Sets
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
3 Reps
1 Reps
5 Reps
70%
80%
95%
80%
2
Front Squat (Barbell)
4 Sets
8-12 Reps
@9
3
Standing Calf Raise
4 Sets
8-12 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
@9
5
Leg Curl
4 Sets
8-12 Reps
@9
6
Good Morning
3 Sets
8-12 Reps
@9
7
Kettlebell Swing
3 Sets
6-10 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
3 Reps
1 Reps
5 Reps
70%
80%
95%
80%
2
Incline Bench Press (Barbell)
4 Sets
6-10 Reps
@9
3
Overhead Press (Barbell)
3 Sets
5-8 Reps
@9
4
Bent Over Row (Barbell)
4 Sets
3-5 Reps
@9
5
Lat Pulldown
4 Sets
6-10 Reps
@9
6
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
@9
7
Skull Crusher
3 Sets
6-10 Reps
@9
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
3 Reps
1 Reps
5 Reps
70%
80%
95%
80%
2
Leg Curl
4 Sets
6-10 Reps
@9
3
Leg Extension
4 Sets
6-10 Reps
@9
4
Leg Press
4 Sets
10-15 Reps
@9
5
Hip Abductor (Machine)
1 Set
8-12 Reps
@9
6
Hip Adductor (Machine)
1 Set
8-12 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
@9
2
Chest Fly (Dumbbell)
4 Sets
8-12 Reps
@9
3
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
4
Preacher Curl (EZ Bar)
4 Sets
8-12 Reps
@9
5
Seated Row (Cable)
4 Sets
8-12 Reps
@9
6
Tricep Extension (Cable)
4 Sets
8-12 Reps
@9
7
Pull-Up (Bodyweight)
4 Sets
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
3 Reps
1 Reps
5 Reps
70%
80%
95%
80%
2
Front Squat (Barbell)
4 Sets
8-12 Reps
@9
3
Standing Calf Raise
4 Sets
8-12 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
@9
5
Leg Curl
4 Sets
8-12 Reps
@9
6
Good Morning
3 Sets
8-12 Reps
@9
7
Kettlebell Swing
3 Sets
6-10 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
3 Reps
1 Reps
5 Reps
70%
80%
95%
80%
2
Incline Bench Press (Barbell)
4 Sets
6-10 Reps
@9
3
Overhead Press (Barbell)
3 Sets
5-8 Reps
@9
4
Bent Over Row (Barbell)
4 Sets
3-5 Reps
@9
5
Lat Pulldown
4 Sets
6-10 Reps
@9
6
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
@9
7
Skull Crusher
3 Sets
6-10 Reps
@9
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
3 Reps
1 Reps
5 Reps
70%
80%
95%
80%
2
Leg Curl
4 Sets
6-10 Reps
@9
3
Leg Extension
4 Sets
6-10 Reps
@9
4
Leg Press
4 Sets
10-15 Reps
@9
5
Hip Abductor (Machine)
1 Set
8-12 Reps
@9
6
Hip Adductor (Machine)
1 Set
8-12 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
@9
2
Chest Fly (Dumbbell)
4 Sets
8-12 Reps
@9
3
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
4
Preacher Curl (EZ Bar)
4 Sets
8-12 Reps
@9
5
Seated Row (Cable)
4 Sets
8-12 Reps
@9
6
Tricep Extension (Cable)
4 Sets
8-12 Reps
@9
7
Pull-Up (Bodyweight)
4 Sets
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
3 Reps
1 Reps
5 Reps
70%
80%
95%
80%
2
Front Squat (Barbell)
4 Sets
8-12 Reps
@9
3
Standing Calf Raise
4 Sets
8-12 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
@9
5
Leg Curl
4 Sets
8-12 Reps
@9
6
Good Morning
3 Sets
8-12 Reps
@9
7
Kettlebell Swing
3 Sets
6-10 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
3 Reps
1 Reps
5 Reps
70%
80%
95%
80%
2
Incline Bench Press (Barbell)
4 Sets
6-10 Reps
@9
3
Overhead Press (Barbell)
3 Sets
5-8 Reps
@9
4
Bent Over Row (Barbell)
4 Sets
3-5 Reps
@9
5
Lat Pulldown
4 Sets
6-10 Reps
@9
6
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
@9
7
Skull Crusher
3 Sets
6-10 Reps
@9
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
3 Reps
1 Reps
5 Reps
70%
80%
95%
80%
2
Leg Curl
4 Sets
6-10 Reps
@9
3
Leg Extension
4 Sets
6-10 Reps
@9
4
Leg Press
4 Sets
10-15 Reps
@9
5
Hip Abductor (Machine)
1 Set
8-12 Reps
@9
6
Hip Adductor (Machine)
1 Set
8-12 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
@9
2
Chest Fly (Dumbbell)
4 Sets
8-12 Reps
@9
3
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
4
Preacher Curl (EZ Bar)
4 Sets
8-12 Reps
@9
5
Seated Row (Cable)
4 Sets
8-12 Reps
@9
6
Tricep Extension (Cable)
4 Sets
8-12 Reps
@9
7
Pull-Up (Bodyweight)
4 Sets
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
3 Reps
1 Reps
5 Reps
70%
80%
95%
80%
2
Front Squat (Barbell)
4 Sets
8-12 Reps
@9
3
Standing Calf Raise
4 Sets
8-12 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
@9
5
Leg Curl
4 Sets
8-12 Reps
@9
6
Good Morning
3 Sets
8-12 Reps
@9
7
Kettlebell Swing
3 Sets
6-10 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
3 Reps
1 Reps
5 Reps
70%
80%
95%
80%
2
Incline Bench Press (Barbell)
4 Sets
6-10 Reps
@9
3
Overhead Press (Barbell)
3 Sets
5-8 Reps
@9
4
Bent Over Row (Barbell)
4 Sets
3-5 Reps
@9
5
Lat Pulldown
4 Sets
6-10 Reps
@9
6
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
@9
7
Skull Crusher
3 Sets
6-10 Reps
@9
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
3 Reps
1 Reps
5 Reps
70%
80%
95%
80%
2
Leg Curl
4 Sets
6-10 Reps
@9
3
Leg Extension
4 Sets
6-10 Reps
@9
4
Leg Press
4 Sets
10-15 Reps
@9
5
Hip Abductor (Machine)
1 Set
8-12 Reps
@9
6
Hip Adductor (Machine)
1 Set
8-12 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
@9
2
Chest Fly (Dumbbell)
4 Sets
8-12 Reps
@9
3
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
4
Preacher Curl (EZ Bar)
4 Sets
8-12 Reps
@9
5
Seated Row (Cable)
4 Sets
8-12 Reps
@9
6
Tricep Extension (Cable)
4 Sets
8-12 Reps
@9
7
Pull-Up (Bodyweight)
4 Sets
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
3 Reps
1 Reps
5 Reps
70%
80%
95%
80%
2
Front Squat (Barbell)
4 Sets
8-12 Reps
@9
3
Standing Calf Raise
4 Sets
8-12 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
@9
5
Leg Curl
4 Sets
8-12 Reps
@9
6
Good Morning
3 Sets
8-12 Reps
@9
7
Kettlebell Swing
3 Sets
6-10 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
3 Reps
1 Reps
5 Reps
70%
80%
95%
80%
2
Incline Bench Press (Barbell)
4 Sets
6-10 Reps
@9
3
Overhead Press (Barbell)
3 Sets
5-8 Reps
@9
4
Bent Over Row (Barbell)
4 Sets
3-5 Reps
@9
5
Lat Pulldown
4 Sets
6-10 Reps
@9
6
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
@9
7
Skull Crusher
3 Sets
6-10 Reps
@9
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
3 Reps
1 Reps
5 Reps
70%
80%
95%
80%
2
Leg Curl
4 Sets
6-10 Reps
@9
3
Leg Extension
4 Sets
6-10 Reps
@9
4
Leg Press
4 Sets
10-15 Reps
@9
5
Hip Abductor (Machine)
1 Set
8-12 Reps
@9
6
Hip Adductor (Machine)
1 Set
8-12 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
@9
2
Chest Fly (Dumbbell)
4 Sets
8-12 Reps
@9
3
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
4
Preacher Curl (EZ Bar)
4 Sets
8-12 Reps
@9
5
Seated Row (Cable)
4 Sets
8-12 Reps
@9
6
Tricep Extension (Cable)
4 Sets
8-12 Reps
@9
7
Pull-Up (Bodyweight)
4 Sets
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
3 Reps
1 Reps
5 Reps
70%
80%
95%
80%
2
Front Squat (Barbell)
4 Sets
8-12 Reps
@9
3
Standing Calf Raise
4 Sets
8-12 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
@9
5
Leg Curl
4 Sets
8-12 Reps
@9
6
Good Morning
3 Sets
8-12 Reps
@9
7
Kettlebell Swing
3 Sets
6-10 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
3 Reps
1 Reps
5 Reps
70%
80%
95%
80%
2
Incline Bench Press (Barbell)
4 Sets
6-10 Reps
@9
3
Overhead Press (Barbell)
3 Sets
5-8 Reps
@9
4
Bent Over Row (Barbell)
4 Sets
3-5 Reps
@9
5
Lat Pulldown
4 Sets
6-10 Reps
@9
6
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
@9
7
Skull Crusher
3 Sets
6-10 Reps
@9
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
3 Reps
1 Reps
5 Reps
70%
80%
95%
80%
2
Leg Curl
4 Sets
6-10 Reps
@9
3
Leg Extension
4 Sets
6-10 Reps
@9
4
Leg Press
4 Sets
10-15 Reps
@9
5
Hip Abductor (Machine)
1 Set
8-12 Reps
@9
6
Hip Adductor (Machine)
1 Set
8-12 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
@9
2
Chest Fly (Dumbbell)
4 Sets
8-12 Reps
@9
3
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
4
Preacher Curl (EZ Bar)
4 Sets
8-12 Reps
@9
5
Seated Row (Cable)
4 Sets
8-12 Reps
@9
6
Tricep Extension (Cable)
4 Sets
8-12 Reps
@9
7
Pull-Up (Bodyweight)
4 Sets
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
3 Reps
1 Reps
5 Reps
70%
80%
95%
80%
2
Front Squat (Barbell)
4 Sets
8-12 Reps
@9
3
Standing Calf Raise
4 Sets
8-12 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
@9
5
Leg Curl
4 Sets
8-12 Reps
@9
6
Good Morning
3 Sets
8-12 Reps
@9
7
Kettlebell Swing
3 Sets
6-10 Reps
@9