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Strength and hypertrophy
by Ben R.
Program Description
In phase 2 and 3 of the opt model
Program Overview
Level
Novice, Intermediate, Advanced
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
May 06, 2024 03:35
Last Edited
May 07, 2024 10:22
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Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)
4 Sets
8 Reps
@8.5
2
Leg Press (45 Degrees)
4 Sets
12 Reps
@8
3
Underhand Lat Pulldown
3 Sets
8 Reps
@8
4
Seated Row (Machine)
3 Sets
8 Reps
@8
5
Straight Arm Push down
3 Sets
12 Reps
@8
6
Glute-Ham Raise
3 Sets
12 Reps
@8
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
Day 2
1
Bench Press (Paused)
3 Sets
8 Reps
@8.5
2
Overhead Press (Barbell)
3 Sets
8 Reps
@8
3
Seated Dip (Machine)
3 Sets
8 Reps
@8
4
Pec Deck (Machine)
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
3 Sets
12 Reps
@8.5
6
Skull Crusher
3 Sets
8 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
@8
2
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
@8
3
Leg Extension
3 Sets
12 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8
5
Spider Curl
3 Sets
12 Reps
@8
6
Farmer's Walk (Weighted)
3 Sets
2 Reps
@9.5
Day 4
1
Run
1 Set
20 mins
@7
Day 5
1
Deadlift (Barbell)
4 Sets
8 Reps
@8.5
2
Leg Press (45 Degrees)
4 Sets
12 Reps
@8
3
Underhand Lat Pulldown
3 Sets
8 Reps
@8
4
Seated Row (Machine)
3 Sets
8 Reps
@8
5
Straight Arm Push down
3 Sets
12 Reps
@8
6
Glute-Ham Raise
3 Sets
12 Reps
@8
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
Day 6
1
Bench Press (Paused)
3 Sets
8 Reps
@8.5
2
Overhead Press (Barbell)
3 Sets
8 Reps
@8
3
Seated Dip (Machine)
3 Sets
8 Reps
@8
4
Pec Deck (Machine)
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
3 Sets
12 Reps
@8.5
6
Skull Crusher
3 Sets
8 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 7
1
Squat (Barbell)
4 Sets
8 Reps
@8
2
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
@8
3
Leg Extension
3 Sets
12 Reps
@8
4
Farmer's Walk (Weighted)
3 Sets
2 Reps
@9.5
Day 1
1
Deadlift (Barbell)
4 Sets
8 Reps
@8.5
2
Leg Press (45 Degrees)
4 Sets
12 Reps
@8
3
Underhand Lat Pulldown
3 Sets
8 Reps
@8
4
Seated Row (Machine)
3 Sets
8 Reps
@8
5
Straight Arm Push down
3 Sets
12 Reps
@8
6
Glute-Ham Raise
3 Sets
12 Reps
@8
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
Day 2
1
Bench Press (Paused)
3 Sets
8 Reps
@8.5
2
Overhead Press (Barbell)
3 Sets
8 Reps
@8
3
Seated Dip (Machine)
3 Sets
8 Reps
@8
4
Pec Deck (Machine)
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
3 Sets
12 Reps
@8.5
6
Skull Crusher
3 Sets
8 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
@8
2
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
@8
3
Leg Extension
3 Sets
12 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8
5
Spider Curl
3 Sets
12 Reps
@8
6
Farmer's Walk (Weighted)
3 Sets
2 Reps
@9.5
Day 4
1
Run
1 Set
20 mins
@7
Day 5
1
Deadlift (Barbell)
4 Sets
8 Reps
@8.5
2
Leg Press (45 Degrees)
4 Sets
12 Reps
@8
3
Underhand Lat Pulldown
3 Sets
8 Reps
@8
4
Seated Row (Machine)
3 Sets
8 Reps
@8
5
Straight Arm Push down
3 Sets
12 Reps
@8
6
Glute-Ham Raise
3 Sets
12 Reps
@8
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
Day 6
1
Bench Press (Paused)
3 Sets
8 Reps
@8.5
2
Overhead Press (Barbell)
3 Sets
8 Reps
@8
3
Seated Dip (Machine)
3 Sets
8 Reps
@8
4
Pec Deck (Machine)
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
3 Sets
12 Reps
@8.5
6
Skull Crusher
3 Sets
8 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 7
1
Squat (Barbell)
4 Sets
8 Reps
@8
2
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
@8
3
Leg Extension
3 Sets
12 Reps
@8
4
Farmer's Walk (Weighted)
3 Sets
2 Reps
@9.5
Day 1
1
Deadlift (Barbell)
4 Sets
8 Reps
@8.5
2
Leg Press (45 Degrees)
4 Sets
12 Reps
@8
3
Underhand Lat Pulldown
3 Sets
8 Reps
@8
4
Seated Row (Machine)
3 Sets
8 Reps
@8
5
Straight Arm Push down
3 Sets
12 Reps
@8
6
Glute-Ham Raise
3 Sets
12 Reps
@8
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
Day 2
1
Bench Press (Paused)
3 Sets
8 Reps
@8.5
2
Overhead Press (Barbell)
3 Sets
8 Reps
@8
3
Seated Dip (Machine)
3 Sets
8 Reps
@8
4
Pec Deck (Machine)
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
3 Sets
12 Reps
@8.5
6
Skull Crusher
3 Sets
8 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
@8
2
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
@8
3
Leg Extension
3 Sets
12 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8
5
Spider Curl
3 Sets
12 Reps
@8
6
Farmer's Walk (Weighted)
3 Sets
2 Reps
@9.5
Day 4
1
Run
1 Set
20 mins
@7
Day 5
1
Deadlift (Barbell)
4 Sets
8 Reps
@8.5
2
Leg Press (45 Degrees)
4 Sets
12 Reps
@8
3
Underhand Lat Pulldown
3 Sets
8 Reps
@8
4
Seated Row (Machine)
3 Sets
8 Reps
@8
5
Straight Arm Push down
3 Sets
12 Reps
@8
6
Glute-Ham Raise
3 Sets
12 Reps
@8
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
Day 6
1
Bench Press (Paused)
3 Sets
8 Reps
@8.5
2
Overhead Press (Barbell)
3 Sets
8 Reps
@8
3
Seated Dip (Machine)
3 Sets
8 Reps
@8
4
Pec Deck (Machine)
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
3 Sets
12 Reps
@8.5
6
Skull Crusher
3 Sets
8 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 7
1
Squat (Barbell)
4 Sets
8 Reps
@8
2
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
@8
3
Leg Extension
3 Sets
12 Reps
@8
4
Farmer's Walk (Weighted)
3 Sets
2 Reps
@9.5
Day 1
1
Deadlift (Barbell)
4 Sets
8 Reps
@8.5
2
Leg Press (45 Degrees)
4 Sets
12 Reps
@8
3
Underhand Lat Pulldown
3 Sets
8 Reps
@8
4
Seated Row (Machine)
3 Sets
8 Reps
@8
5
Straight Arm Push down
3 Sets
12 Reps
@8
6
Glute-Ham Raise
3 Sets
12 Reps
@8
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
Day 2
1
Bench Press (Paused)
3 Sets
8 Reps
@8.5
2
Overhead Press (Barbell)
3 Sets
8 Reps
@8
3
Seated Dip (Machine)
3 Sets
8 Reps
@8
4
Pec Deck (Machine)
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
3 Sets
12 Reps
@8.5
6
Skull Crusher
3 Sets
8 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
@8
2
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
@8
3
Leg Extension
3 Sets
12 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8
5
Spider Curl
3 Sets
12 Reps
@8
6
Farmer's Walk (Weighted)
3 Sets
2 Reps
@9.5
Day 4
1
Run
1 Set
20 mins
@7
Day 5
1
Deadlift (Barbell)
4 Sets
8 Reps
@8.5
2
Leg Press (45 Degrees)
4 Sets
12 Reps
@8
3
Underhand Lat Pulldown
3 Sets
8 Reps
@8
4
Seated Row (Machine)
3 Sets
8 Reps
@8
5
Straight Arm Push down
3 Sets
12 Reps
@8
6
Glute-Ham Raise
3 Sets
12 Reps
@8
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
Day 6
1
Bench Press (Paused)
3 Sets
8 Reps
@8.5
2
Overhead Press (Barbell)
3 Sets
8 Reps
@8
3
Seated Dip (Machine)
3 Sets
8 Reps
@8
4
Pec Deck (Machine)
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
3 Sets
12 Reps
@8.5
6
Skull Crusher
3 Sets
8 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 7
1
Squat (Barbell)
4 Sets
8 Reps
@8
2
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
@8
3
Leg Extension
3 Sets
12 Reps
@8
4
Farmer's Walk (Weighted)
3 Sets
2 Reps
@9.5
Day 1
1
Deficit Deadlift (Barbell)
3 Sets
12 Reps
@8
2
Seated Hamstring Curl
3 Sets
12 Reps
@8
3
Lat Pulldown
3 Sets
12 Reps
@8
4
Seated Row (Cable)
3 Sets
12 Reps
@8
5
Straight Arm Push down
3 Sets
12 Reps
@8
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8
7
Face Pull
3 Sets
12 Reps
@6
Day 2
1
Bench Press (Barbell)
3 Sets
12 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
3
High Pull
3 Sets
12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
5
Lying Overhead Tricep Extension (barbell)
3 Sets
12 Reps
@8
6
Tricep Kickback
3 Sets
15 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
@8
2
Leg Extension
3 Sets
12 Reps
@8
3
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8
5
Spider Curl
3 Sets
8 Reps
@8
Day 4
1
Run
1 Set
20 mins
@6
Day 5
1
Deficit Deadlift (Barbell)
3 Sets
12 Reps
@8
2
Seated Hamstring Curl
3 Sets
12 Reps
@8
3
Lat Pulldown
3 Sets
12 Reps
@8
4
Seated Row (Cable)
3 Sets
12 Reps
@8
5
Straight Arm Push down
3 Sets
12 Reps
@8
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8
7
Face Pull
3 Sets
12 Reps
@6
Day 6
1
Bench Press (Barbell)
3 Sets
12 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
3
High Pull
3 Sets
12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
5
Lying Overhead Tricep Extension (barbell)
3 Sets
12 Reps
@8
6
Tricep Kickback
3 Sets
15 Reps
@8
Day 7
1
Squat (Barbell)
3 Sets
8 Reps
@8
2
Leg Extension
3 Sets
12 Reps
@8
3
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@8
4
Suitcase Carry
1 Set
2 mins
@9.5
Day 1
1
Deficit Deadlift (Barbell)
3 Sets
12 Reps
@8
2
Seated Hamstring Curl
3 Sets
12 Reps
@8
3
Lat Pulldown
3 Sets
12 Reps
@8
4
Seated Row (Cable)
3 Sets
12 Reps
@8
5
Straight Arm Push down
3 Sets
12 Reps
@8
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8
7
Face Pull
3 Sets
12 Reps
@6
Day 2
1
Bench Press (Barbell)
3 Sets
12 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
3
High Pull
3 Sets
12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
5
Lying Overhead Tricep Extension (barbell)
3 Sets
12 Reps
@8
6
Tricep Kickback
3 Sets
15 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
@8
2
Leg Extension
3 Sets
12 Reps
@8
3
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8
5
Spider Curl
3 Sets
8 Reps
@8
Day 4
1
Run
1 Set
20 mins
@6
Day 5
1
Deficit Deadlift (Barbell)
3 Sets
12 Reps
@8
2
Seated Hamstring Curl
3 Sets
12 Reps
@8
3
Lat Pulldown
3 Sets
12 Reps
@8
4
Seated Row (Cable)
3 Sets
12 Reps
@8
5
Straight Arm Push down
3 Sets
12 Reps
@8
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8
7
Face Pull
3 Sets
12 Reps
@6
Day 6
1
Bench Press (Barbell)
3 Sets
12 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
3
High Pull
3 Sets
12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
5
Lying Overhead Tricep Extension (barbell)
3 Sets
12 Reps
@8
6
Tricep Kickback
3 Sets
15 Reps
@8
Day 7
1
Squat (Barbell)
3 Sets
8 Reps
@8
2
Leg Extension
3 Sets
12 Reps
@8
3
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@8
4
Suitcase Carry
1 Set
2 mins
@9.5
Day 1
1
Deficit Deadlift (Barbell)
3 Sets
12 Reps
@8
2
Seated Hamstring Curl
3 Sets
12 Reps
@8
3
Lat Pulldown
3 Sets
12 Reps
@8
4
Seated Row (Cable)
3 Sets
12 Reps
@8
5
Straight Arm Push down
3 Sets
12 Reps
@8
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8
7
Face Pull
3 Sets
12 Reps
@6
Day 2
1
Bench Press (Barbell)
3 Sets
12 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
3
High Pull
3 Sets
12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
5
Lying Overhead Tricep Extension (barbell)
3 Sets
12 Reps
@8
6
Tricep Kickback
3 Sets
15 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
@8
2
Leg Extension
3 Sets
12 Reps
@8
3
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8
5
Spider Curl
3 Sets
8 Reps
@8
Day 4
1
Run
1 Set
20 mins
@6
Day 5
1
Deficit Deadlift (Barbell)
3 Sets
12 Reps
@8
2
Seated Hamstring Curl
3 Sets
12 Reps
@8
3
Lat Pulldown
3 Sets
12 Reps
@8
4
Seated Row (Cable)
3 Sets
12 Reps
@8
5
Straight Arm Push down
3 Sets
12 Reps
@8
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8
7
Face Pull
3 Sets
12 Reps
@6
Day 6
1
Bench Press (Barbell)
3 Sets
12 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
3
High Pull
3 Sets
12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
5
Lying Overhead Tricep Extension (barbell)
3 Sets
12 Reps
@8
6
Tricep Kickback
3 Sets
15 Reps
@8
Day 7
1
Squat (Barbell)
3 Sets
8 Reps
@8
2
Leg Extension
3 Sets
12 Reps
@8
3
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@8
4
Suitcase Carry
1 Set
2 mins
@9.5
Day 1
1
Deficit Deadlift (Barbell)
3 Sets
12 Reps
@8
2
Seated Hamstring Curl
3 Sets
12 Reps
@8
3
Lat Pulldown
3 Sets
12 Reps
@8
4
Seated Row (Cable)
3 Sets
12 Reps
@8
5
Straight Arm Push down
3 Sets
12 Reps
@8
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8
7
Face Pull
3 Sets
12 Reps
@6
Day 2
1
Bench Press (Barbell)
3 Sets
12 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
3
High Pull
3 Sets
12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
5
Lying Overhead Tricep Extension (barbell)
3 Sets
12 Reps
@8
6
Tricep Kickback
3 Sets
15 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
@8
2
Leg Extension
3 Sets
12 Reps
@8
3
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8
5
Spider Curl
3 Sets
8 Reps
@8
Day 4
1
Run
1 Set
20 mins
@6
Day 5
1
Deficit Deadlift (Barbell)
3 Sets
12 Reps
@8
2
Seated Hamstring Curl
3 Sets
12 Reps
@8
3
Lat Pulldown
3 Sets
12 Reps
@8
4
Seated Row (Cable)
3 Sets
12 Reps
@8
5
Straight Arm Push down
3 Sets
12 Reps
@8
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8
7
Face Pull
3 Sets
12 Reps
@6
Day 6
1
Bench Press (Barbell)
3 Sets
12 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
3
High Pull
3 Sets
12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
5
Lying Overhead Tricep Extension (barbell)
3 Sets
12 Reps
@8
6
Tricep Kickback
3 Sets
15 Reps
@8
Day 7
1
Squat (Barbell)
3 Sets
8 Reps
@8
2
Leg Extension
3 Sets
12 Reps
@8
3
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@8
4
Suitcase Carry
1 Set
2 mins
@9.5
Day 1
1
Deficit Deadlift (Barbell)
3 Sets
12 Reps
@8
2
Seated Hamstring Curl
3 Sets
12 Reps
@8
3
Lat Pulldown
3 Sets
12 Reps
@8
4
Seated Row (Cable)
3 Sets
12 Reps
@8
5
Straight Arm Push down
3 Sets
12 Reps
@8
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8
7
Face Pull
3 Sets
12 Reps
@6
Day 2
1
Bench Press (Barbell)
3 Sets
12 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
3
High Pull
3 Sets
12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
5
Lying Overhead Tricep Extension (barbell)
3 Sets
12 Reps
@8
6
Tricep Kickback
3 Sets
15 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
@8
2
Leg Extension
3 Sets
12 Reps
@8
3
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8
5
Spider Curl
3 Sets
8 Reps
@8
Day 4
1
Run
1 Set
20 mins
@6
Day 5
1
Deficit Deadlift (Barbell)
3 Sets
12 Reps
@8
2
Seated Hamstring Curl
3 Sets
12 Reps
@8
3
Lat Pulldown
3 Sets
12 Reps
@8
4
Seated Row (Cable)
3 Sets
12 Reps
@8
5
Straight Arm Push down
3 Sets
12 Reps
@8
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8
7
Face Pull
3 Sets
12 Reps
@6
Day 6
1
Bench Press (Barbell)
3 Sets
12 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
3
High Pull
3 Sets
12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
5
Lying Overhead Tricep Extension (barbell)
3 Sets
12 Reps
@8
6
Tricep Kickback
3 Sets
15 Reps
@8
Day 7
1
Squat (Barbell)
3 Sets
8 Reps
@8
2
Leg Extension
3 Sets
12 Reps
@8
3
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@8
4
Suitcase Carry
1 Set
2 mins
@9.5
Day 1
1
Deficit Deadlift (Barbell)
3 Sets
12 Reps
@8
2
Seated Hamstring Curl
3 Sets
12 Reps
@8
3
Lat Pulldown
3 Sets
12 Reps
@8
4
Seated Row (Cable)
3 Sets
12 Reps
@8
5
Straight Arm Push down
3 Sets
12 Reps
@8
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8
7
Face Pull
3 Sets
12 Reps
@6
Day 2
1
Bench Press (Barbell)
3 Sets
12 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
3
High Pull
3 Sets
12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
5
Lying Overhead Tricep Extension (barbell)
3 Sets
12 Reps
@8
6
Tricep Kickback
3 Sets
15 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
@8
2
Leg Extension
3 Sets
12 Reps
@8
3
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8
5
Spider Curl
3 Sets
8 Reps
@8
Day 4
1
Run
1 Set
20 mins
@6
Day 5
1
Deficit Deadlift (Barbell)
3 Sets
12 Reps
@8
2
Seated Hamstring Curl
3 Sets
12 Reps
@8
3
Lat Pulldown
3 Sets
12 Reps
@8
4
Seated Row (Cable)
3 Sets
12 Reps
@8
5
Straight Arm Push down
3 Sets
12 Reps
@8
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8
7
Face Pull
3 Sets
12 Reps
@6
Day 6
1
Bench Press (Barbell)
3 Sets
12 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
3
High Pull
3 Sets
12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
5
Lying Overhead Tricep Extension (barbell)
3 Sets
12 Reps
@8
6
Tricep Kickback
3 Sets
15 Reps
@8
Day 7
1
Squat (Barbell)
3 Sets
8 Reps
@8
2
Leg Extension
3 Sets
12 Reps
@8
3
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@8
4
Suitcase Carry
1 Set
2 mins
@9.5
Day 1
1
Deficit Deadlift (Barbell)
3 Sets
12 Reps
@8
2
Seated Hamstring Curl
3 Sets
12 Reps
@8
3
Lat Pulldown
3 Sets
12 Reps
@8
4
Seated Row (Cable)
3 Sets
12 Reps
@8
5
Straight Arm Push down
3 Sets
12 Reps
@8
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8
7
Face Pull
3 Sets
12 Reps
@6
Day 2
1
Bench Press (Barbell)
3 Sets
12 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
3
High Pull
3 Sets
12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
5
Lying Overhead Tricep Extension (barbell)
3 Sets
12 Reps
@8
6
Tricep Kickback
3 Sets
15 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
@8
2
Leg Extension
3 Sets
12 Reps
@8
3
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8
5
Spider Curl
3 Sets
8 Reps
@8
Day 4
1
Run
1 Set
20 mins
@6
Day 5
1
Deficit Deadlift (Barbell)
3 Sets
12 Reps
@8
2
Seated Hamstring Curl
3 Sets
12 Reps
@8
3
Lat Pulldown
3 Sets
12 Reps
@8
4
Seated Row (Cable)
3 Sets
12 Reps
@8
5
Straight Arm Push down
3 Sets
12 Reps
@8
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8
7
Face Pull
3 Sets
12 Reps
@6
Day 6
1
Bench Press (Barbell)
3 Sets
12 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
3
High Pull
3 Sets
12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
5
Lying Overhead Tricep Extension (barbell)
3 Sets
12 Reps
@8
6
Tricep Kickback
3 Sets
15 Reps
@8
Day 7
1
Squat (Barbell)
3 Sets
8 Reps
@8
2
Leg Extension
3 Sets
12 Reps
@8
3
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@8
4
Suitcase Carry
1 Set
2 mins
@9.5
Day 1
1
Deficit Deadlift (Barbell)
3 Sets
12 Reps
@8
2
Seated Hamstring Curl
3 Sets
12 Reps
@8
3
Lat Pulldown
3 Sets
12 Reps
@8
4
Seated Row (Cable)
3 Sets
12 Reps
@8
5
Straight Arm Push down
3 Sets
12 Reps
@8
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8
7
Face Pull
3 Sets
12 Reps
@6
Day 2
1
Bench Press (Barbell)
3 Sets
12 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
3
High Pull
3 Sets
12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
5
Lying Overhead Tricep Extension (barbell)
3 Sets
12 Reps
@8
6
Tricep Kickback
3 Sets
15 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
@8
2
Leg Extension
3 Sets
12 Reps
@8
3
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8
5
Spider Curl
3 Sets
8 Reps
@8
Day 4
1
Run
1 Set
20 mins
@6
Day 5
1
Deficit Deadlift (Barbell)
3 Sets
12 Reps
@8
2
Seated Hamstring Curl
3 Sets
12 Reps
@8
3
Lat Pulldown
3 Sets
12 Reps
@8
4
Seated Row (Cable)
3 Sets
12 Reps
@8
5
Straight Arm Push down
3 Sets
12 Reps
@8
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8
7
Face Pull
3 Sets
12 Reps
@6
Day 6
1
Bench Press (Barbell)
3 Sets
12 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
3
High Pull
3 Sets
12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
5
Lying Overhead Tricep Extension (barbell)
3 Sets
12 Reps
@8
6
Tricep Kickback
3 Sets
15 Reps
@8
Day 7
1
Squat (Barbell)
3 Sets
8 Reps
@8
2
Leg Extension
3 Sets
12 Reps
@8
3
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@8
4
Suitcase Carry
1 Set
2 mins
@9.5