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Strength Sprinkled with Size
by Max D.
Program Description
Maintain and build strength gradually with the added emphasis of building size. The main focus is to progressively overload while maintaining good form and power throughout each lift.
Program Overview
Level
Novice
Goal
Athletics, Muscle & Sculpting, Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Feb 13, 2024 09:20
Last Edited
May 08, 2024 02:32
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Week 1
1 / 12 Weeks
Day 1
1
Overhead Press (Barbell)
3 Sets
5 Reps
80%
2
Overhead Press (Barbell)
3 Sets
8 Reps
65%
3A
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
@8
3B
Incline Chest Fly (Dumbbell)
4 Sets
18-20 Reps
@7
4A
Rear Delt Fly (Dumbbell)
4 Sets
10 Reps
@7
4B
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7
5
Rotator Cuff (Seated - Kneesovertoes)
3 Sets
6-8 Reps
@8.5
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
80%
2
Deadlift (Barbell)
3 Sets
8 Reps
65%
3A
Hamstring Curl
4 Sets
8-10 Reps
@8
3B
Kettlebell Swing
4 Sets
18-20 Reps
@8
4
Standing Calf Raise
4 Sets
20 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
80%
2
Bench Press (Barbell)
3 Sets
8 Reps
65%
3A
Pec Fly (Dumbbell)
4 Sets
8-10 Reps
@8
3B
Tricep Pushdown (Cable)
4 Sets
18-20 Reps
@8
4A
Rear Delt Fly (Dumbbell)
4 Sets
8-10 Reps
@8
4B
Lateral Raise (Dumbbell)
4 Sets
8-10 Reps
@8
5
Rotator Cuff (Seated - Kneesovertoes)
4 Sets
6-8 Reps
@8
Day 2
1
Bent Over Row (Barbell)
3 Sets
5 Reps
80%
2
Bent Over Row (Barbell)
3 Sets
8 Reps
65%
3A
Single Arm Row (Dumbbell)
4 Sets
8-10 Reps
@8
3B
Lat Pulldown (Single Arm)
4 Sets
18-20 Reps
@8
4
Standing Calf Raise
4 Sets
20 Reps
@8
Day 5
1
Pull-Up (Weighted)
3 Sets
5 Reps
80%
2
Pull-Up (Weighted)
3 Sets
8 Reps
65%
3A
Pull-Up (Assisted)
4 Sets
8-10 Reps
@8
3B
Shrug (Dumbbell)
4 Sets
18-20 Reps
@8
4
Standing Calf Raise
4 Sets
20 Reps
@8
Day 6
1
Squat (Barbell)
3 Sets
5 Reps
80%
2
Squat (Barbell)
3 Sets
8 Reps
65%
3A
Bulgarian Split Squat (Dumbbell)
4 Sets
8-10 Reps
@8
3B
Goblet Squat
4 Sets
18-20 Reps
@8
4
Standing Calf Raise
4 Sets
20 Reps
@8
Day 1
1
Overhead Press (Barbell)
3 Sets
5 Reps
80%
2
Overhead Press (Barbell)
3 Sets
8 Reps
65%
3A
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
@8
3B
Incline Chest Fly (Dumbbell)
4 Sets
18-20 Reps
@7
4A
Rear Delt Fly (Dumbbell)
4 Sets
10 Reps
@7
4B
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7
5
Rotator Cuff (Seated - Kneesovertoes)
3 Sets
6-8 Reps
@8.5
Day 2
1
Bent Over Row (Barbell)
3 Sets
5 Reps
80%
2
Bent Over Row (Barbell)
3 Sets
8 Reps
65%
3A
Single Arm Row (Dumbbell)
4 Sets
8-10 Reps
@8
3B
Lat Pulldown (Single Arm)
4 Sets
18-20 Reps
@8
4
Standing Calf Raise
4 Sets
20 Reps
@8
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
80%
2
Deadlift (Barbell)
3 Sets
8 Reps
65%
3A
Hamstring Curl
4 Sets
8-10 Reps
@8
3B
Kettlebell Swing
4 Sets
18-20 Reps
@8
4
Standing Calf Raise
4 Sets
20 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
80%
2
Bench Press (Barbell)
3 Sets
8 Reps
65%
3A
Pec Fly (Dumbbell)
4 Sets
8-10 Reps
@8
3B
Tricep Pushdown (Cable)
4 Sets
18-20 Reps
@8
4A
Rear Delt Fly (Dumbbell)
4 Sets
8-10 Reps
@8
4B
Lateral Raise (Dumbbell)
4 Sets
8-10 Reps
@8
5
Rotator Cuff (Seated - Kneesovertoes)
4 Sets
6-8 Reps
@8
Day 5
1
Pull-Up (Weighted)
3 Sets
5 Reps
80%
2
Pull-Up (Weighted)
3 Sets
8 Reps
65%
3A
Pull-Up (Assisted)
4 Sets
8-10 Reps
@8
3B
Shrug (Dumbbell)
4 Sets
18-20 Reps
@8
4
Standing Calf Raise
4 Sets
20 Reps
@8
Day 6
1
Squat (Barbell)
3 Sets
5 Reps
80%
2
Squat (Barbell)
3 Sets
8 Reps
65%
3A
Bulgarian Split Squat (Dumbbell)
4 Sets
8-10 Reps
@8
3B
Goblet Squat
4 Sets
18-20 Reps
@8
4
Standing Calf Raise
4 Sets
20 Reps
@8
Day 1
1
Overhead Press (Barbell)
3 Sets
5 Reps
80%
2
Overhead Press (Barbell)
3 Sets
8 Reps
65%
3A
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
@8
3B
Incline Chest Fly (Dumbbell)
4 Sets
18-20 Reps
@7
4A
Rear Delt Fly (Dumbbell)
4 Sets
10 Reps
@7
4B
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7
5
Rotator Cuff (Seated - Kneesovertoes)
3 Sets
6-8 Reps
@8.5
Day 2
1
Bent Over Row (Barbell)
3 Sets
5 Reps
80%
2
Bent Over Row (Barbell)
3 Sets
8 Reps
65%
3A
Single Arm Row (Dumbbell)
4 Sets
8-10 Reps
@8
3B
Lat Pulldown (Single Arm)
4 Sets
18-20 Reps
@8
4
Standing Calf Raise
4 Sets
20 Reps
@8
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
80%
2
Deadlift (Barbell)
3 Sets
8 Reps
65%
3A
Hamstring Curl
4 Sets
8-10 Reps
@8
3B
Kettlebell Swing
4 Sets
18-20 Reps
@8
4
Standing Calf Raise
4 Sets
20 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
80%
2
Bench Press (Barbell)
3 Sets
8 Reps
65%
3A
Pec Fly (Dumbbell)
4 Sets
8-10 Reps
@8
3B
Tricep Pushdown (Cable)
4 Sets
18-20 Reps
@8
4A
Rear Delt Fly (Dumbbell)
4 Sets
8-10 Reps
@8
4B
Lateral Raise (Dumbbell)
4 Sets
8-10 Reps
@8
5
Rotator Cuff (Seated - Kneesovertoes)
4 Sets
6-8 Reps
@8
Day 5
1
Pull-Up (Weighted)
3 Sets
5 Reps
80%
2
Pull-Up (Weighted)
3 Sets
8 Reps
65%
3A
Pull-Up (Assisted)
4 Sets
8-10 Reps
@8
3B
Shrug (Dumbbell)
4 Sets
18-20 Reps
@8
4
Standing Calf Raise
4 Sets
20 Reps
@8
Day 6
1
Squat (Barbell)
3 Sets
5 Reps
80%
2
Squat (Barbell)
3 Sets
8 Reps
65%
3A
Bulgarian Split Squat (Dumbbell)
4 Sets
8-10 Reps
@8
3B
Goblet Squat
4 Sets
18-20 Reps
@8
4
Standing Calf Raise
4 Sets
20 Reps
@8
Day 1
1
Overhead Press (Barbell)
3 Sets
5 Reps
80%
2
Overhead Press (Barbell)
3 Sets
8 Reps
65%
3A
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
@8
3B
Incline Chest Fly (Dumbbell)
4 Sets
18-20 Reps
@7
4A
Rear Delt Fly (Dumbbell)
4 Sets
10 Reps
@7
4B
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7
5
Rotator Cuff (Seated - Kneesovertoes)
3 Sets
6-8 Reps
@8.5
Day 2
1
Bent Over Row (Barbell)
3 Sets
5 Reps
80%
2
Bent Over Row (Barbell)
3 Sets
8 Reps
65%
3A
Single Arm Row (Dumbbell)
4 Sets
8-10 Reps
@8
3B
Lat Pulldown (Single Arm)
4 Sets
18-20 Reps
@8
4
Standing Calf Raise
4 Sets
20 Reps
@8
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
80%
2
Deadlift (Barbell)
3 Sets
8 Reps
65%
3A
Hamstring Curl
4 Sets
8-10 Reps
@8
3B
Kettlebell Swing
4 Sets
18-20 Reps
@8
4
Standing Calf Raise
4 Sets
20 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
80%
2
Bench Press (Barbell)
3 Sets
8 Reps
65%
3A
Pec Fly (Dumbbell)
4 Sets
8-10 Reps
@8
3B
Tricep Pushdown (Cable)
4 Sets
18-20 Reps
@8
4A
Rear Delt Fly (Dumbbell)
4 Sets
8-10 Reps
@8
4B
Lateral Raise (Dumbbell)
4 Sets
8-10 Reps
@8
5
Rotator Cuff (Seated - Kneesovertoes)
4 Sets
6-8 Reps
@8
Day 5
1
Pull-Up (Weighted)
3 Sets
5 Reps
80%
2
Pull-Up (Weighted)
3 Sets
8 Reps
65%
3A
Pull-Up (Assisted)
4 Sets
8-10 Reps
@8
3B
Shrug (Dumbbell)
4 Sets
18-20 Reps
@8
4
Standing Calf Raise
4 Sets
20 Reps
@8
Day 6
1
Squat (Barbell)
3 Sets
5 Reps
80%
2
Squat (Barbell)
3 Sets
8 Reps
65%
3A
Bulgarian Split Squat (Dumbbell)
4 Sets
8-10 Reps
@8
3B
Goblet Squat
4 Sets
18-20 Reps
@8
4
Standing Calf Raise
4 Sets
20 Reps
@8
Day 1
1
Overhead Press (Barbell)
3 Sets
5 Reps
80%
2
Overhead Press (Barbell)
3 Sets
8 Reps
65%
3A
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
@8
3B
Incline Chest Fly (Dumbbell)
4 Sets
18-20 Reps
@7
4A
Rear Delt Fly (Dumbbell)
4 Sets
10 Reps
@7
4B
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7
5
Rotator Cuff (Seated - Kneesovertoes)
3 Sets
6-8 Reps
@8.5
Day 2
1
Bent Over Row (Barbell)
3 Sets
5 Reps
80%
2
Bent Over Row (Barbell)
3 Sets
8 Reps
65%
3A
Single Arm Row (Dumbbell)
4 Sets
8-10 Reps
@8
3B
Lat Pulldown (Single Arm)
4 Sets
18-20 Reps
@8
4
Standing Calf Raise
4 Sets
20 Reps
@8
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
80%
2
Deadlift (Barbell)
3 Sets
8 Reps
65%
3A
Hamstring Curl
4 Sets
8-10 Reps
@8
3B
Kettlebell Swing
4 Sets
18-20 Reps
@8
4
Standing Calf Raise
4 Sets
20 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
80%
2
Bench Press (Barbell)
3 Sets
8 Reps
65%
3A
Pec Fly (Dumbbell)
4 Sets
8-10 Reps
@8
3B
Tricep Pushdown (Cable)
4 Sets
18-20 Reps
@8
4A
Rear Delt Fly (Dumbbell)
4 Sets
8-10 Reps
@8
4B
Lateral Raise (Dumbbell)
4 Sets
8-10 Reps
@8
5
Rotator Cuff (Seated - Kneesovertoes)
4 Sets
6-8 Reps
@8
Day 5
1
Pull-Up (Weighted)
3 Sets
5 Reps
80%
2
Pull-Up (Weighted)
3 Sets
8 Reps
65%
3A
Pull-Up (Assisted)
4 Sets
8-10 Reps
@8
3B
Shrug (Dumbbell)
4 Sets
18-20 Reps
@8
4
Standing Calf Raise
4 Sets
20 Reps
@8
Day 6
1
Squat (Barbell)
3 Sets
5 Reps
80%
2
Squat (Barbell)
3 Sets
8 Reps
65%
3A
Bulgarian Split Squat (Dumbbell)
4 Sets
8-10 Reps
@8
3B
Goblet Squat
4 Sets
18-20 Reps
@8
4
Standing Calf Raise
4 Sets
20 Reps
@8
Day 1
1
Overhead Press (Barbell)
3 Sets
5 Reps
80%
2
Overhead Press (Barbell)
3 Sets
8 Reps
65%
3A
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
@8
3B
Incline Chest Fly (Dumbbell)
4 Sets
18-20 Reps
@7
4A
Rear Delt Fly (Dumbbell)
4 Sets
10 Reps
@7
4B
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7
5
Rotator Cuff (Seated - Kneesovertoes)
3 Sets
6-8 Reps
@8.5
Day 2
1
Bent Over Row (Barbell)
3 Sets
5 Reps
80%
2
Bent Over Row (Barbell)
3 Sets
8 Reps
65%
3A
Single Arm Row (Dumbbell)
4 Sets
8-10 Reps
@8
3B
Lat Pulldown (Single Arm)
4 Sets
18-20 Reps
@8
4
Standing Calf Raise
4 Sets
20 Reps
@8
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
80%
2
Deadlift (Barbell)
3 Sets
8 Reps
65%
3A
Hamstring Curl
4 Sets
8-10 Reps
@8
3B
Kettlebell Swing
4 Sets
18-20 Reps
@8
4
Standing Calf Raise
4 Sets
20 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
80%
2
Bench Press (Barbell)
3 Sets
8 Reps
65%
3A
Pec Fly (Dumbbell)
4 Sets
8-10 Reps
@8
3B
Tricep Pushdown (Cable)
4 Sets
18-20 Reps
@8
4A
Rear Delt Fly (Dumbbell)
4 Sets
8-10 Reps
@8
4B
Lateral Raise (Dumbbell)
4 Sets
8-10 Reps
@8
5
Rotator Cuff (Seated - Kneesovertoes)
4 Sets
6-8 Reps
@8
Day 5
1
Pull-Up (Weighted)
3 Sets
5 Reps
80%
2
Pull-Up (Weighted)
3 Sets
8 Reps
65%
3A
Pull-Up (Assisted)
4 Sets
8-10 Reps
@8
3B
Shrug (Dumbbell)
4 Sets
18-20 Reps
@8
4
Standing Calf Raise
4 Sets
20 Reps
@8
Day 6
1
Squat (Barbell)
3 Sets
5 Reps
80%
2
Squat (Barbell)
3 Sets
8 Reps
65%
3A
Bulgarian Split Squat (Dumbbell)
4 Sets
8-10 Reps
@8
3B
Goblet Squat
4 Sets
18-20 Reps
@8
4
Standing Calf Raise
4 Sets
20 Reps
@8
Day 1
1
Overhead Press (Barbell)
3 Sets
5 Reps
80%
2
Overhead Press (Barbell)
3 Sets
8 Reps
65%
3A
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
@8
3B
Incline Chest Fly (Dumbbell)
4 Sets
18-20 Reps
@7
4A
Rear Delt Fly (Dumbbell)
4 Sets
10 Reps
@7
4B
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7
5
Rotator Cuff (Seated - Kneesovertoes)
3 Sets
6-8 Reps
@8.5
Day 2
1
Bent Over Row (Barbell)
3 Sets
5 Reps
80%
2
Bent Over Row (Barbell)
3 Sets
8 Reps
65%
3A
Single Arm Row (Dumbbell)
4 Sets
8-10 Reps
@8
3B
Lat Pulldown (Single Arm)
4 Sets
18-20 Reps
@8
4
Standing Calf Raise
4 Sets
20 Reps
@8
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
80%
2
Deadlift (Barbell)
3 Sets
8 Reps
65%
3A
Hamstring Curl
4 Sets
8-10 Reps
@8
3B
Kettlebell Swing
4 Sets
18-20 Reps
@8
4
Standing Calf Raise
4 Sets
20 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
80%
2
Bench Press (Barbell)
3 Sets
8 Reps
65%
3A
Pec Fly (Dumbbell)
4 Sets
8-10 Reps
@8
3B
Tricep Pushdown (Cable)
4 Sets
18-20 Reps
@8
4A
Rear Delt Fly (Dumbbell)
4 Sets
8-10 Reps
@8
4B
Lateral Raise (Dumbbell)
4 Sets
8-10 Reps
@8
5
Rotator Cuff (Seated - Kneesovertoes)
4 Sets
6-8 Reps
@8
Day 5
1
Pull-Up (Weighted)
3 Sets
5 Reps
80%
2
Pull-Up (Weighted)
3 Sets
8 Reps
65%
3A
Pull-Up (Assisted)
4 Sets
8-10 Reps
@8
3B
Shrug (Dumbbell)
4 Sets
18-20 Reps
@8
4
Standing Calf Raise
4 Sets
20 Reps
@8
Day 6
1
Squat (Barbell)
3 Sets
5 Reps
80%
2
Squat (Barbell)
3 Sets
8 Reps
65%
3A
Bulgarian Split Squat (Dumbbell)
4 Sets
8-10 Reps
@8
3B
Goblet Squat
4 Sets
18-20 Reps
@8
4
Standing Calf Raise
4 Sets
20 Reps
@8
Day 1
1
Overhead Press (Barbell)
3 Sets
5 Reps
80%
2
Overhead Press (Barbell)
3 Sets
8 Reps
65%
3A
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
@8
3B
Incline Chest Fly (Dumbbell)
4 Sets
18-20 Reps
@7
4A
Rear Delt Fly (Dumbbell)
4 Sets
10 Reps
@7
4B
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7
5
Rotator Cuff (Seated - Kneesovertoes)
3 Sets
6-8 Reps
@8.5
Day 2
1
Bent Over Row (Barbell)
3 Sets
5 Reps
80%
2
Bent Over Row (Barbell)
3 Sets
8 Reps
65%
3A
Single Arm Row (Dumbbell)
4 Sets
8-10 Reps
@8
3B
Lat Pulldown (Single Arm)
4 Sets
18-20 Reps
@8
4
Standing Calf Raise
4 Sets
20 Reps
@8
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
80%
2
Deadlift (Barbell)
3 Sets
8 Reps
65%
3A
Hamstring Curl
4 Sets
8-10 Reps
@8
3B
Kettlebell Swing
4 Sets
18-20 Reps
@8
4
Standing Calf Raise
4 Sets
20 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
80%
2
Bench Press (Barbell)
3 Sets
8 Reps
65%
3A
Pec Fly (Dumbbell)
4 Sets
8-10 Reps
@8
3B
Tricep Pushdown (Cable)
4 Sets
18-20 Reps
@8
4A
Rear Delt Fly (Dumbbell)
4 Sets
8-10 Reps
@8
4B
Lateral Raise (Dumbbell)
4 Sets
8-10 Reps
@8
5
Rotator Cuff (Seated - Kneesovertoes)
4 Sets
6-8 Reps
@8
Day 5
1
Pull-Up (Weighted)
3 Sets
5 Reps
80%
2
Pull-Up (Weighted)
3 Sets
8 Reps
65%
3A
Pull-Up (Assisted)
4 Sets
8-10 Reps
@8
3B
Shrug (Dumbbell)
4 Sets
18-20 Reps
@8
4
Standing Calf Raise
4 Sets
20 Reps
@8
Day 6
1
Squat (Barbell)
3 Sets
5 Reps
80%
2
Squat (Barbell)
3 Sets
8 Reps
65%
3A
Bulgarian Split Squat (Dumbbell)
4 Sets
8-10 Reps
@8
3B
Goblet Squat
4 Sets
18-20 Reps
@8
4
Standing Calf Raise
4 Sets
20 Reps
@8
Day 1
1
Overhead Press (Barbell)
3 Sets
5 Reps
80%
2
Overhead Press (Barbell)
3 Sets
8 Reps
65%
3A
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
@8
3B
Incline Chest Fly (Dumbbell)
4 Sets
18-20 Reps
@7
4A
Rear Delt Fly (Dumbbell)
4 Sets
10 Reps
@7
4B
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7
5
Rotator Cuff (Seated - Kneesovertoes)
3 Sets
6-8 Reps
@8.5
Day 2
1
Bent Over Row (Barbell)
3 Sets
5 Reps
80%
2
Bent Over Row (Barbell)
3 Sets
8 Reps
65%
3A
Single Arm Row (Dumbbell)
4 Sets
8-10 Reps
@8
3B
Lat Pulldown (Single Arm)
4 Sets
18-20 Reps
@8
4
Standing Calf Raise
4 Sets
20 Reps
@8
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
80%
2
Deadlift (Barbell)
3 Sets
8 Reps
65%
3A
Hamstring Curl
4 Sets
8-10 Reps
@8
3B
Kettlebell Swing
4 Sets
18-20 Reps
@8
4
Standing Calf Raise
4 Sets
20 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
80%
2
Bench Press (Barbell)
3 Sets
8 Reps
65%
3A
Pec Fly (Dumbbell)
4 Sets
8-10 Reps
@8
3B
Tricep Pushdown (Cable)
4 Sets
18-20 Reps
@8
4A
Rear Delt Fly (Dumbbell)
4 Sets
8-10 Reps
@8
4B
Lateral Raise (Dumbbell)
4 Sets
8-10 Reps
@8
5
Rotator Cuff (Seated - Kneesovertoes)
4 Sets
6-8 Reps
@8
Day 5
1
Pull-Up (Weighted)
3 Sets
5 Reps
80%
2
Pull-Up (Weighted)
3 Sets
8 Reps
65%
3A
Pull-Up (Assisted)
4 Sets
8-10 Reps
@8
3B
Shrug (Dumbbell)
4 Sets
18-20 Reps
@8
4
Standing Calf Raise
4 Sets
20 Reps
@8
Day 6
1
Squat (Barbell)
3 Sets
5 Reps
80%
2
Squat (Barbell)
3 Sets
8 Reps
65%
3A
Bulgarian Split Squat (Dumbbell)
4 Sets
8-10 Reps
@8
3B
Goblet Squat
4 Sets
18-20 Reps
@8
4
Standing Calf Raise
4 Sets
20 Reps
@8
Day 1
1
Overhead Press (Barbell)
3 Sets
5 Reps
80%
2
Overhead Press (Barbell)
3 Sets
8 Reps
65%
3A
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
@8
3B
Incline Chest Fly (Dumbbell)
4 Sets
18-20 Reps
@7
4A
Rear Delt Fly (Dumbbell)
4 Sets
10 Reps
@7
4B
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7
5
Rotator Cuff (Seated - Kneesovertoes)
3 Sets
6-8 Reps
@8.5
Day 2
1
Bent Over Row (Barbell)
3 Sets
5 Reps
80%
2
Bent Over Row (Barbell)
3 Sets
8 Reps
65%
3A
Single Arm Row (Dumbbell)
4 Sets
8-10 Reps
@8
3B
Lat Pulldown (Single Arm)
4 Sets
18-20 Reps
@8
4
Standing Calf Raise
4 Sets
20 Reps
@8
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
80%
2
Deadlift (Barbell)
3 Sets
8 Reps
65%
3A
Hamstring Curl
4 Sets
8-10 Reps
@8
3B
Kettlebell Swing
4 Sets
18-20 Reps
@8
4
Standing Calf Raise
4 Sets
20 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
80%
2
Bench Press (Barbell)
3 Sets
8 Reps
65%
3A
Pec Fly (Dumbbell)
4 Sets
8-10 Reps
@8
3B
Tricep Pushdown (Cable)
4 Sets
18-20 Reps
@8
4A
Rear Delt Fly (Dumbbell)
4 Sets
8-10 Reps
@8
4B
Lateral Raise (Dumbbell)
4 Sets
8-10 Reps
@8
5
Rotator Cuff (Seated - Kneesovertoes)
4 Sets
6-8 Reps
@8
Day 5
1
Pull-Up (Weighted)
3 Sets
5 Reps
80%
2
Pull-Up (Weighted)
3 Sets
8 Reps
65%
3A
Pull-Up (Assisted)
4 Sets
8-10 Reps
@8
3B
Shrug (Dumbbell)
4 Sets
18-20 Reps
@8
4
Standing Calf Raise
4 Sets
20 Reps
@8
Day 6
1
Squat (Barbell)
3 Sets
5 Reps
80%
2
Squat (Barbell)
3 Sets
8 Reps
65%
3A
Bulgarian Split Squat (Dumbbell)
4 Sets
8-10 Reps
@8
3B
Goblet Squat
4 Sets
18-20 Reps
@8
4
Standing Calf Raise
4 Sets
20 Reps
@8
Day 1
1
Overhead Press (Barbell)
3 Sets
5 Reps
80%
2
Overhead Press (Barbell)
3 Sets
8 Reps
65%
3A
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
@8
3B
Incline Chest Fly (Dumbbell)
4 Sets
18-20 Reps
@7
4A
Rear Delt Fly (Dumbbell)
4 Sets
10 Reps
@7
4B
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7
5
Rotator Cuff (Seated - Kneesovertoes)
3 Sets
6-8 Reps
@8.5
Day 2
1
Bent Over Row (Barbell)
3 Sets
5 Reps
80%
2
Bent Over Row (Barbell)
3 Sets
8 Reps
65%
3A
Single Arm Row (Dumbbell)
4 Sets
8-10 Reps
@8
3B
Lat Pulldown (Single Arm)
4 Sets
18-20 Reps
@8
4
Standing Calf Raise
4 Sets
20 Reps
@8
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
80%
2
Deadlift (Barbell)
3 Sets
8 Reps
65%
3A
Hamstring Curl
4 Sets
8-10 Reps
@8
3B
Kettlebell Swing
4 Sets
18-20 Reps
@8
4
Standing Calf Raise
4 Sets
20 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
80%
2
Bench Press (Barbell)
3 Sets
8 Reps
65%
3A
Pec Fly (Dumbbell)
4 Sets
8-10 Reps
@8
3B
Tricep Pushdown (Cable)
4 Sets
18-20 Reps
@8
4A
Rear Delt Fly (Dumbbell)
4 Sets
8-10 Reps
@8
4B
Lateral Raise (Dumbbell)
4 Sets
8-10 Reps
@8
5
Rotator Cuff (Seated - Kneesovertoes)
4 Sets
6-8 Reps
@8
Day 5
1
Pull-Up (Weighted)
3 Sets
5 Reps
80%
2
Pull-Up (Weighted)
3 Sets
8 Reps
65%
3A
Pull-Up (Assisted)
4 Sets
8-10 Reps
@8
3B
Shrug (Dumbbell)
4 Sets
18-20 Reps
@8
4
Standing Calf Raise
4 Sets
20 Reps
@8
Day 6
1
Squat (Barbell)
3 Sets
5 Reps
80%
2
Squat (Barbell)
3 Sets
8 Reps
65%
3A
Bulgarian Split Squat (Dumbbell)
4 Sets
8-10 Reps
@8
3B
Goblet Squat
4 Sets
18-20 Reps
@8
4
Standing Calf Raise
4 Sets
20 Reps
@8
Day 1
1
Overhead Press (Barbell)
3 Sets
5 Reps
80%
2
Overhead Press (Barbell)
3 Sets
8 Reps
65%
3A
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
@8
3B
Incline Chest Fly (Dumbbell)
4 Sets
18-20 Reps
@7
4A
Rear Delt Fly (Dumbbell)
4 Sets
10 Reps
@7
4B
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7
5
Rotator Cuff (Seated - Kneesovertoes)
3 Sets
6-8 Reps
@8.5
Day 2
1
Bent Over Row (Barbell)
3 Sets
5 Reps
80%
2
Bent Over Row (Barbell)
3 Sets
8 Reps
65%
3A
Single Arm Row (Dumbbell)
4 Sets
8-10 Reps
@8
3B
Lat Pulldown (Single Arm)
4 Sets
18-20 Reps
@8
4
Standing Calf Raise
4 Sets
20 Reps
@8
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
80%
2
Deadlift (Barbell)
3 Sets
8 Reps
65%
3A
Hamstring Curl
4 Sets
8-10 Reps
@8
3B
Kettlebell Swing
4 Sets
18-20 Reps
@8
4
Standing Calf Raise
4 Sets
20 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
80%
2
Bench Press (Barbell)
3 Sets
8 Reps
65%
3A
Pec Fly (Dumbbell)
4 Sets
8-10 Reps
@8
3B
Tricep Pushdown (Cable)
4 Sets
18-20 Reps
@8
4A
Rear Delt Fly (Dumbbell)
4 Sets
8-10 Reps
@8
4B
Lateral Raise (Dumbbell)
4 Sets
8-10 Reps
@8
5
Rotator Cuff (Seated - Kneesovertoes)
4 Sets
6-8 Reps
@8
Day 5
1
Pull-Up (Weighted)
3 Sets
5 Reps
80%
2
Pull-Up (Weighted)
3 Sets
8 Reps
65%
3A
Pull-Up (Assisted)
4 Sets
8-10 Reps
@8
3B
Shrug (Dumbbell)
4 Sets
18-20 Reps
@8
4
Standing Calf Raise
4 Sets
20 Reps
@8
Day 6
1
Squat (Barbell)
3 Sets
5 Reps
80%
2
Squat (Barbell)
3 Sets
8 Reps
65%
3A
Bulgarian Split Squat (Dumbbell)
4 Sets
8-10 Reps
@8
3B
Goblet Squat
4 Sets
18-20 Reps
@8
4
Standing Calf Raise
4 Sets
20 Reps
@8