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StrengthXMuscle PPL
by Jude D.
4 athletes joined
Program Description
A simple push, pull, leg split designed to rip apart your muscles and give them enough time to heal then get ripped apart again. I’m
Program Overview
Level
Intermediate
Goal
Muscle & Sculpting, Powerlifting
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
60 minutes
Created
Feb 13, 2024 11:12
Last Edited
Jun 10, 2024 12:47
down_app
Week 1
1 / 10 Weeks
Day 2
1
Bent Over Row (Barbell)
1 Set
1 Set
3 Sets
8-10 Reps
8-10 Reps
6-10 Reps
25%
50%
75%
2
Seated Dumbbell Curl
3 Sets
8-10 Reps
@9
3
Lat Pulldown
3 Sets
8-10 Reps
@8
4
Hammer Curl
4 Sets
8-12 Reps
@7.5
5
Back Extension
4 Sets
12-15 Reps
@7
6
Wide Grip Pull-Up
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
@8
@8
@8
@8
@8
@8
@8
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
7 Reps
8 Reps
6 Reps
5 Reps
4 Reps
3 Reps
20%
40%
50%
70%
80%
85%
90%
2
Leg Curl
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Seated Calf Raise
4 Sets
10-15 Reps
@8
4
Leg Extension
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@7
6
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8.5
7
Standing Calf Raise
4 Sets
15 Reps
@7
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Sets
1 Set
8 Reps
7 Reps
6 Reps
5 Reps
6 Reps
50%
60%
70%
85%
75%
2
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@7.5
3
Seated Shoulder Press (Dumbbell)
1 Set
3 Sets
6-8 Reps
8-12 Reps
@6
@8
4
Chest Fly (Cable)
4 Sets
10-15 Reps
@7
5
Seated Dip (Machine)
4 Sets
8-12 Reps
@8
6
Seated Shoulder Press(Smith Machine)
3 Sets
8-10 Reps
@8
7
Push Up
2 Sets
AMRAP
@10
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
5 Reps
4 Reps
3 Reps
2 Reps
5 Reps
40%
60%
75%
80%
90%
95%
70%
2
Preacher Curl (Barbell)
3 Sets
8 Reps
@10
3
Seated Row (Cable)
3 Sets
8-12 Reps
@8
5A
Wall Bicep Curls(EZ Bar)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@10
5B
Cross Body Hammer Curls
3 Sets
8-12 Reps
@7
6
Lat Prayer
3 Sets
8-12 Reps
@7
7
Face Pull
3 Sets
15 Reps
@9
Day 6
1
Romanian Deadlift (Barbell)
1 Set
3 Sets
6-8 Reps
8-12 Reps
@6
@8.5
2
Leg Press
4 Sets
6-8 Reps
@9
3
Seated Calf Raise
3 Sets
8-12 Reps
@8
4
Step-Up (Weighted)
4 Sets
6-8 Reps
@8
5
Bulgarian Split Squat (Dumbbell)
3 Sets
6-8 Reps
@8
6
Standing Calf Raise
3 Sets
10-15 Reps
@7
7
Wall Sit
1 Set
1 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
3 Sets
6-8 Reps
6-8 Reps
6-8 Reps
40%
60%
80%
2
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@7
3
Lateral Raise (Cable)
3 Sets
8-12 Reps
@6
4
Pec Deck (Machine)
4 Sets
8-10 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@7
6
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@7
7
Dip (Bodyweight)
1 Set
1 Set
AMRAP
AMRAP
@8
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
3 Sets
6-8 Reps
6-8 Reps
6-8 Reps
40%
60%
80%
2
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@7
3
Lateral Raise (Cable)
3 Sets
8-12 Reps
@6
4
Pec Deck (Machine)
4 Sets
8-10 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@7
6
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@7
7
Dip (Bodyweight)
1 Set
1 Set
AMRAP
AMRAP
@8
@10
Day 2
1
Bent Over Row (Barbell)
1 Set
1 Set
3 Sets
8-10 Reps
8-10 Reps
6-10 Reps
25%
50%
75%
2
Seated Dumbbell Curl
3 Sets
8-10 Reps
@9
3
Lat Pulldown
3 Sets
8-10 Reps
@8
4
Hammer Curl
4 Sets
8-12 Reps
@7.5
5
Back Extension
4 Sets
12-15 Reps
@7
6
Wide Grip Pull-Up
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
@8
@8
@8
@8
@8
@8
@8
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
7 Reps
8 Reps
6 Reps
5 Reps
4 Reps
3 Reps
20%
40%
50%
70%
80%
85%
90%
2
Leg Curl
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Seated Calf Raise
4 Sets
10-15 Reps
@8
4
Leg Extension
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@7
6
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8.5
7
Standing Calf Raise
4 Sets
15 Reps
@7
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Sets
1 Set
8 Reps
7 Reps
6 Reps
5 Reps
6 Reps
50%
60%
70%
85%
75%
2
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@7.5
3
Seated Shoulder Press (Dumbbell)
1 Set
3 Sets
6-8 Reps
8-12 Reps
@6
@8
4
Chest Fly (Cable)
4 Sets
10-15 Reps
@7
5
Seated Dip (Machine)
4 Sets
8-12 Reps
@8
6
Seated Shoulder Press(Smith Machine)
3 Sets
8-10 Reps
@8
7
Push Up
2 Sets
AMRAP
@10
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
5 Reps
4 Reps
3 Reps
2 Reps
5 Reps
40%
60%
75%
80%
90%
95%
70%
2
Preacher Curl (Barbell)
3 Sets
8 Reps
@10
3
Seated Row (Cable)
3 Sets
8-12 Reps
@8
5A
Wall Bicep Curls(EZ Bar)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@10
5B
Cross Body Hammer Curls
3 Sets
8-12 Reps
@7
6
Lat Prayer
3 Sets
8-12 Reps
@7
7
Face Pull
3 Sets
15 Reps
@9
Day 6
1
Romanian Deadlift (Barbell)
1 Set
3 Sets
6-8 Reps
8-12 Reps
@6
@8.5
2
Leg Press
4 Sets
6-8 Reps
@9
3
Seated Calf Raise
3 Sets
8-12 Reps
@8
4
Step-Up (Weighted)
4 Sets
6-8 Reps
@8
5
Bulgarian Split Squat (Dumbbell)
3 Sets
6-8 Reps
@8
6
Standing Calf Raise
3 Sets
10-15 Reps
@7
7
Wall Sit
1 Set
1 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
3 Sets
6-8 Reps
6-8 Reps
6-8 Reps
40%
60%
80%
2
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@7
3
Lateral Raise (Cable)
3 Sets
8-12 Reps
@6
4
Pec Deck (Machine)
4 Sets
8-10 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@7
6
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@7
7
Dip (Bodyweight)
1 Set
1 Set
AMRAP
AMRAP
@8
@10
Day 2
1
Bent Over Row (Barbell)
1 Set
1 Set
3 Sets
8-10 Reps
8-10 Reps
6-10 Reps
25%
50%
75%
2
Seated Dumbbell Curl
3 Sets
8-10 Reps
@9
3
Lat Pulldown
3 Sets
8-10 Reps
@8
4
Hammer Curl
4 Sets
8-12 Reps
@7.5
5
Back Extension
4 Sets
12-15 Reps
@7
6
Wide Grip Pull-Up
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
@8
@8
@8
@8
@8
@8
@8
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
7 Reps
8 Reps
6 Reps
5 Reps
4 Reps
3 Reps
20%
40%
50%
70%
80%
85%
90%
2
Leg Curl
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Seated Calf Raise
4 Sets
10-15 Reps
@8
4
Leg Extension
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@7
6
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8.5
7
Standing Calf Raise
4 Sets
15 Reps
@7
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Sets
1 Set
8 Reps
7 Reps
6 Reps
5 Reps
6 Reps
50%
60%
70%
85%
75%
2
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@7.5
3
Seated Shoulder Press (Dumbbell)
1 Set
3 Sets
6-8 Reps
8-12 Reps
@6
@8
4
Chest Fly (Cable)
4 Sets
10-15 Reps
@7
5
Seated Dip (Machine)
4 Sets
8-12 Reps
@8
6
Seated Shoulder Press(Smith Machine)
3 Sets
8-10 Reps
@8
7
Push Up
2 Sets
AMRAP
@10
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
5 Reps
4 Reps
3 Reps
2 Reps
5 Reps
40%
60%
75%
80%
90%
95%
70%
2
Preacher Curl (Barbell)
3 Sets
8 Reps
@10
3
Seated Row (Cable)
3 Sets
8-12 Reps
@8
5A
Wall Bicep Curls(EZ Bar)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@10
5B
Cross Body Hammer Curls
3 Sets
8-12 Reps
@7
6
Lat Prayer
3 Sets
8-12 Reps
@7
7
Face Pull
3 Sets
15 Reps
@9
Day 6
1
Romanian Deadlift (Barbell)
1 Set
3 Sets
6-8 Reps
8-12 Reps
@6
@8.5
2
Leg Press
4 Sets
6-8 Reps
@9
3
Seated Calf Raise
3 Sets
8-12 Reps
@8
4
Step-Up (Weighted)
4 Sets
6-8 Reps
@8
5
Bulgarian Split Squat (Dumbbell)
3 Sets
6-8 Reps
@8
6
Standing Calf Raise
3 Sets
10-15 Reps
@7
7
Wall Sit
1 Set
1 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
3 Sets
6-8 Reps
6-8 Reps
6-8 Reps
40%
60%
80%
2
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@7
3
Lateral Raise (Cable)
3 Sets
8-12 Reps
@6
4
Pec Deck (Machine)
4 Sets
8-10 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@7
6
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@7
7
Dip (Bodyweight)
1 Set
1 Set
AMRAP
AMRAP
@8
@10
Day 2
1
Bent Over Row (Barbell)
1 Set
1 Set
3 Sets
8-10 Reps
8-10 Reps
6-10 Reps
25%
50%
75%
2
Seated Dumbbell Curl
3 Sets
8-10 Reps
@9
3
Lat Pulldown
3 Sets
8-10 Reps
@8
4
Hammer Curl
4 Sets
8-12 Reps
@7.5
5
Back Extension
4 Sets
12-15 Reps
@7
6
Wide Grip Pull-Up
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
@8
@8
@8
@8
@8
@8
@8
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
7 Reps
8 Reps
6 Reps
5 Reps
4 Reps
3 Reps
20%
40%
50%
70%
80%
85%
90%
2
Leg Curl
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Seated Calf Raise
4 Sets
10-15 Reps
@8
4
Leg Extension
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@7
6
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8.5
7
Standing Calf Raise
4 Sets
15 Reps
@7
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Sets
1 Set
8 Reps
7 Reps
6 Reps
5 Reps
6 Reps
50%
60%
70%
85%
75%
2
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@7.5
3
Seated Shoulder Press (Dumbbell)
1 Set
3 Sets
6-8 Reps
8-12 Reps
@6
@8
4
Chest Fly (Cable)
4 Sets
10-15 Reps
@7
5
Seated Dip (Machine)
4 Sets
8-12 Reps
@8
6
Seated Shoulder Press(Smith Machine)
3 Sets
8-10 Reps
@8
7
Push Up
2 Sets
AMRAP
@10
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
5 Reps
4 Reps
3 Reps
2 Reps
5 Reps
40%
60%
75%
80%
90%
95%
70%
2
Preacher Curl (Barbell)
3 Sets
8 Reps
@10
3
Seated Row (Cable)
3 Sets
8-12 Reps
@8
5A
Wall Bicep Curls(EZ Bar)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@10
5B
Cross Body Hammer Curls
3 Sets
8-12 Reps
@7
6
Lat Prayer
3 Sets
8-12 Reps
@7
7
Face Pull
3 Sets
15 Reps
@9
Day 6
1
Romanian Deadlift (Barbell)
1 Set
3 Sets
6-8 Reps
8-12 Reps
@6
@8.5
2
Leg Press
4 Sets
6-8 Reps
@9
3
Seated Calf Raise
3 Sets
8-12 Reps
@8
4
Step-Up (Weighted)
4 Sets
6-8 Reps
@8
5
Bulgarian Split Squat (Dumbbell)
3 Sets
6-8 Reps
@8
6
Standing Calf Raise
3 Sets
10-15 Reps
@7
7
Wall Sit
1 Set
1 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
3 Sets
6-8 Reps
6-8 Reps
6-8 Reps
40%
60%
80%
2
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@7
3
Lateral Raise (Cable)
3 Sets
8-12 Reps
@6
4
Pec Deck (Machine)
4 Sets
8-10 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@7
6
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@7
7
Dip (Bodyweight)
1 Set
1 Set
AMRAP
AMRAP
@8
@10
Day 2
1
Bent Over Row (Barbell)
1 Set
1 Set
3 Sets
8-10 Reps
8-10 Reps
6-10 Reps
25%
50%
75%
2
Seated Dumbbell Curl
3 Sets
8-10 Reps
@9
3
Lat Pulldown
3 Sets
8-10 Reps
@8
4
Hammer Curl
4 Sets
8-12 Reps
@7.5
5
Back Extension
4 Sets
12-15 Reps
@7
6
Wide Grip Pull-Up
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
@8
@8
@8
@8
@8
@8
@8
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
7 Reps
8 Reps
6 Reps
5 Reps
4 Reps
3 Reps
20%
40%
50%
70%
80%
85%
90%
2
Leg Curl
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Seated Calf Raise
4 Sets
10-15 Reps
@8
4
Leg Extension
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@7
6
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8.5
7
Standing Calf Raise
4 Sets
15 Reps
@7
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Sets
1 Set
8 Reps
7 Reps
6 Reps
5 Reps
6 Reps
50%
60%
70%
85%
75%
2
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@7.5
3
Seated Shoulder Press (Dumbbell)
1 Set
3 Sets
6-8 Reps
8-12 Reps
@6
@8
4
Chest Fly (Cable)
4 Sets
10-15 Reps
@7
5
Seated Dip (Machine)
4 Sets
8-12 Reps
@8
6
Seated Shoulder Press(Smith Machine)
3 Sets
8-10 Reps
@8
7
Push Up
2 Sets
AMRAP
@10
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
5 Reps
4 Reps
3 Reps
2 Reps
5 Reps
40%
60%
75%
80%
90%
95%
70%
2
Preacher Curl (Barbell)
3 Sets
8 Reps
@10
3
Seated Row (Cable)
3 Sets
8-12 Reps
@8
5A
Wall Bicep Curls(EZ Bar)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@10
5B
Cross Body Hammer Curls
3 Sets
8-12 Reps
@7
6
Lat Prayer
3 Sets
8-12 Reps
@7
7
Face Pull
3 Sets
15 Reps
@9
Day 6
1
Romanian Deadlift (Barbell)
1 Set
3 Sets
6-8 Reps
8-12 Reps
@6
@8.5
2
Leg Press
4 Sets
6-8 Reps
@9
3
Seated Calf Raise
3 Sets
8-12 Reps
@8
4
Step-Up (Weighted)
4 Sets
6-8 Reps
@8
5
Bulgarian Split Squat (Dumbbell)
3 Sets
6-8 Reps
@8
6
Standing Calf Raise
3 Sets
10-15 Reps
@7
7
Wall Sit
1 Set
1 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
3 Sets
6-8 Reps
6-8 Reps
6-8 Reps
40%
60%
80%
2
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@7
3
Lateral Raise (Cable)
3 Sets
8-12 Reps
@6
4
Pec Deck (Machine)
4 Sets
8-10 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@7
6
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@7
7
Dip (Bodyweight)
1 Set
1 Set
AMRAP
AMRAP
@8
@10
Day 2
1
Bent Over Row (Barbell)
1 Set
1 Set
3 Sets
8-10 Reps
8-10 Reps
6-10 Reps
25%
50%
75%
2
Seated Dumbbell Curl
3 Sets
8-10 Reps
@9
3
Lat Pulldown
3 Sets
8-10 Reps
@8
4
Hammer Curl
4 Sets
8-12 Reps
@7.5
5
Back Extension
4 Sets
12-15 Reps
@7
6
Wide Grip Pull-Up
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
@8
@8
@8
@8
@8
@8
@8
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
7 Reps
8 Reps
6 Reps
5 Reps
4 Reps
3 Reps
20%
40%
50%
70%
80%
85%
90%
2
Leg Curl
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Seated Calf Raise
4 Sets
10-15 Reps
@8
4
Leg Extension
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@7
6
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8.5
7
Standing Calf Raise
4 Sets
15 Reps
@7
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Sets
1 Set
8 Reps
7 Reps
6 Reps
5 Reps
6 Reps
50%
60%
70%
85%
75%
2
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@7.5
3
Seated Shoulder Press (Dumbbell)
1 Set
3 Sets
6-8 Reps
8-12 Reps
@6
@8
4
Chest Fly (Cable)
4 Sets
10-15 Reps
@7
5
Seated Dip (Machine)
4 Sets
8-12 Reps
@8
6
Seated Shoulder Press(Smith Machine)
3 Sets
8-10 Reps
@8
7
Push Up
2 Sets
AMRAP
@10
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
5 Reps
4 Reps
3 Reps
2 Reps
5 Reps
40%
60%
75%
80%
90%
95%
70%
2
Preacher Curl (Barbell)
3 Sets
8 Reps
@10
3
Seated Row (Cable)
3 Sets
8-12 Reps
@8
5A
Wall Bicep Curls(EZ Bar)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@10
5B
Cross Body Hammer Curls
3 Sets
8-12 Reps
@7
6
Lat Prayer
3 Sets
8-12 Reps
@7
7
Face Pull
3 Sets
15 Reps
@9
Day 6
1
Romanian Deadlift (Barbell)
1 Set
3 Sets
6-8 Reps
8-12 Reps
@6
@8.5
2
Leg Press
4 Sets
6-8 Reps
@9
3
Seated Calf Raise
3 Sets
8-12 Reps
@8
4
Step-Up (Weighted)
4 Sets
6-8 Reps
@8
5
Bulgarian Split Squat (Dumbbell)
3 Sets
6-8 Reps
@8
6
Standing Calf Raise
3 Sets
10-15 Reps
@7
7
Wall Sit
1 Set
1 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
3 Sets
6-8 Reps
6-8 Reps
6-8 Reps
40%
60%
80%
2
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@7
3
Lateral Raise (Cable)
3 Sets
8-12 Reps
@6
4
Pec Deck (Machine)
4 Sets
8-10 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@7
6
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@7
7
Dip (Bodyweight)
1 Set
1 Set
AMRAP
AMRAP
@8
@10
Day 2
1
Bent Over Row (Barbell)
1 Set
1 Set
3 Sets
8-10 Reps
8-10 Reps
6-10 Reps
25%
50%
75%
2
Seated Dumbbell Curl
3 Sets
8-10 Reps
@9
3
Lat Pulldown
3 Sets
8-10 Reps
@8
4
Hammer Curl
4 Sets
8-12 Reps
@7.5
5
Back Extension
4 Sets
12-15 Reps
@7
6
Wide Grip Pull-Up
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
@8
@8
@8
@8
@8
@8
@8
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
7 Reps
8 Reps
6 Reps
5 Reps
4 Reps
3 Reps
20%
40%
50%
70%
80%
85%
90%
2
Leg Curl
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Seated Calf Raise
4 Sets
10-15 Reps
@8
4
Leg Extension
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@7
6
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8.5
7
Standing Calf Raise
4 Sets
15 Reps
@7
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Sets
1 Set
8 Reps
7 Reps
6 Reps
5 Reps
6 Reps
50%
60%
70%
85%
75%
2
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@7.5
3
Seated Shoulder Press (Dumbbell)
1 Set
3 Sets
6-8 Reps
8-12 Reps
@6
@8
4
Chest Fly (Cable)
4 Sets
10-15 Reps
@7
5
Seated Dip (Machine)
4 Sets
8-12 Reps
@8
6
Seated Shoulder Press(Smith Machine)
3 Sets
8-10 Reps
@8
7
Push Up
2 Sets
AMRAP
@10
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
5 Reps
4 Reps
3 Reps
2 Reps
5 Reps
40%
60%
75%
80%
90%
95%
70%
2
Preacher Curl (Barbell)
3 Sets
8 Reps
@10
3
Seated Row (Cable)
3 Sets
8-12 Reps
@8
5A
Wall Bicep Curls(EZ Bar)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@10
5B
Cross Body Hammer Curls
3 Sets
8-12 Reps
@7
6
Lat Prayer
3 Sets
8-12 Reps
@7
7
Face Pull
3 Sets
15 Reps
@9
Day 6
1
Romanian Deadlift (Barbell)
1 Set
3 Sets
6-8 Reps
8-12 Reps
@6
@8.5
2
Leg Press
4 Sets
6-8 Reps
@9
3
Seated Calf Raise
3 Sets
8-12 Reps
@8
4
Step-Up (Weighted)
4 Sets
6-8 Reps
@8
5
Bulgarian Split Squat (Dumbbell)
3 Sets
6-8 Reps
@8
6
Standing Calf Raise
3 Sets
10-15 Reps
@7
7
Wall Sit
1 Set
1 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
3 Sets
6-8 Reps
6-8 Reps
6-8 Reps
40%
60%
80%
2
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@7
3
Lateral Raise (Cable)
3 Sets
8-12 Reps
@6
4
Pec Deck (Machine)
4 Sets
8-10 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@7
6
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@7
7
Dip (Bodyweight)
1 Set
1 Set
AMRAP
AMRAP
@8
@10
Day 2
1
Bent Over Row (Barbell)
1 Set
1 Set
3 Sets
8-10 Reps
8-10 Reps
6-10 Reps
25%
50%
75%
2
Seated Dumbbell Curl
3 Sets
8-10 Reps
@9
3
Lat Pulldown
3 Sets
8-10 Reps
@8
4
Hammer Curl
4 Sets
8-12 Reps
@7.5
5
Back Extension
4 Sets
12-15 Reps
@7
6
Wide Grip Pull-Up
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
@8
@8
@8
@8
@8
@8
@8
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
7 Reps
8 Reps
6 Reps
5 Reps
4 Reps
3 Reps
20%
40%
50%
70%
80%
85%
90%
2
Leg Curl
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Seated Calf Raise
4 Sets
10-15 Reps
@8
4
Leg Extension
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@7
6
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8.5
7
Standing Calf Raise
4 Sets
15 Reps
@7
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Sets
1 Set
8 Reps
7 Reps
6 Reps
5 Reps
6 Reps
50%
60%
70%
85%
75%
2
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@7.5
3
Seated Shoulder Press (Dumbbell)
1 Set
3 Sets
6-8 Reps
8-12 Reps
@6
@8
4
Chest Fly (Cable)
4 Sets
10-15 Reps
@7
5
Seated Dip (Machine)
4 Sets
8-12 Reps
@8
6
Seated Shoulder Press(Smith Machine)
3 Sets
8-10 Reps
@8
7
Push Up
2 Sets
AMRAP
@10
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
5 Reps
4 Reps
3 Reps
2 Reps
5 Reps
40%
60%
75%
80%
90%
95%
70%
2
Preacher Curl (Barbell)
3 Sets
8 Reps
@10
3
Seated Row (Cable)
3 Sets
8-12 Reps
@8
5A
Wall Bicep Curls(EZ Bar)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@10
5B
Cross Body Hammer Curls
3 Sets
8-12 Reps
@7
6
Lat Prayer
3 Sets
8-12 Reps
@7
7
Face Pull
3 Sets
15 Reps
@9
Day 6
1
Romanian Deadlift (Barbell)
1 Set
3 Sets
6-8 Reps
8-12 Reps
@6
@8.5
2
Leg Press
4 Sets
6-8 Reps
@9
3
Seated Calf Raise
3 Sets
8-12 Reps
@8
4
Step-Up (Weighted)
4 Sets
6-8 Reps
@8
5
Bulgarian Split Squat (Dumbbell)
3 Sets
6-8 Reps
@8
6
Standing Calf Raise
3 Sets
10-15 Reps
@7
7
Wall Sit
1 Set
1 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
3 Sets
6-8 Reps
6-8 Reps
6-8 Reps
40%
60%
80%
2
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@7
3
Lateral Raise (Cable)
3 Sets
8-12 Reps
@6
4
Pec Deck (Machine)
4 Sets
8-10 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@7
6
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@7
7
Dip (Bodyweight)
1 Set
1 Set
AMRAP
AMRAP
@8
@10
Day 2
1
Bent Over Row (Barbell)
1 Set
1 Set
3 Sets
8-10 Reps
8-10 Reps
6-10 Reps
25%
50%
75%
2
Seated Dumbbell Curl
3 Sets
8-10 Reps
@9
3
Lat Pulldown
3 Sets
8-10 Reps
@8
4
Hammer Curl
4 Sets
8-12 Reps
@7.5
5
Back Extension
4 Sets
12-15 Reps
@7
6
Wide Grip Pull-Up
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
@8
@8
@8
@8
@8
@8
@8
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
7 Reps
8 Reps
6 Reps
5 Reps
4 Reps
3 Reps
20%
40%
50%
70%
80%
85%
90%
2
Leg Curl
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Seated Calf Raise
4 Sets
10-15 Reps
@8
4
Leg Extension
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@7
6
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8.5
7
Standing Calf Raise
4 Sets
15 Reps
@7
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Sets
1 Set
8 Reps
7 Reps
6 Reps
5 Reps
6 Reps
50%
60%
70%
85%
75%
2
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@7.5
3
Seated Shoulder Press (Dumbbell)
1 Set
3 Sets
6-8 Reps
8-12 Reps
@6
@8
4
Chest Fly (Cable)
4 Sets
10-15 Reps
@7
5
Seated Dip (Machine)
4 Sets
8-12 Reps
@8
6
Seated Shoulder Press(Smith Machine)
3 Sets
8-10 Reps
@8
7
Push Up
2 Sets
AMRAP
@10
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
5 Reps
4 Reps
3 Reps
2 Reps
5 Reps
40%
60%
75%
80%
90%
95%
70%
2
Preacher Curl (Barbell)
3 Sets
8 Reps
@10
3
Seated Row (Cable)
3 Sets
8-12 Reps
@8
5A
Wall Bicep Curls(EZ Bar)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@10
5B
Cross Body Hammer Curls
3 Sets
8-12 Reps
@7
6
Lat Prayer
3 Sets
8-12 Reps
@7
7
Face Pull
3 Sets
15 Reps
@9
Day 6
1
Romanian Deadlift (Barbell)
1 Set
3 Sets
6-8 Reps
8-12 Reps
@6
@8.5
2
Leg Press
4 Sets
6-8 Reps
@9
3
Seated Calf Raise
3 Sets
8-12 Reps
@8
4
Step-Up (Weighted)
4 Sets
6-8 Reps
@8
5
Bulgarian Split Squat (Dumbbell)
3 Sets
6-8 Reps
@8
6
Standing Calf Raise
3 Sets
10-15 Reps
@7
7
Wall Sit
1 Set
1 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
3 Sets
6-8 Reps
6-8 Reps
6-8 Reps
40%
60%
80%
2
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@7
3
Lateral Raise (Cable)
3 Sets
8-12 Reps
@6
4
Pec Deck (Machine)
4 Sets
8-10 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@7
6
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@7
7
Dip (Bodyweight)
1 Set
1 Set
AMRAP
AMRAP
@8
@10
Day 2
1
Bent Over Row (Barbell)
1 Set
1 Set
3 Sets
8-10 Reps
8-10 Reps
6-10 Reps
25%
50%
75%
2
Seated Dumbbell Curl
3 Sets
8-10 Reps
@9
3
Lat Pulldown
3 Sets
8-10 Reps
@8
4
Hammer Curl
4 Sets
8-12 Reps
@7.5
5
Back Extension
4 Sets
12-15 Reps
@7
6
Wide Grip Pull-Up
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
@8
@8
@8
@8
@8
@8
@8
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
7 Reps
8 Reps
6 Reps
5 Reps
4 Reps
3 Reps
20%
40%
50%
70%
80%
85%
90%
2
Leg Curl
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Seated Calf Raise
4 Sets
10-15 Reps
@8
4
Leg Extension
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@7
6
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8.5
7
Standing Calf Raise
4 Sets
15 Reps
@7
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Sets
1 Set
8 Reps
7 Reps
6 Reps
5 Reps
6 Reps
50%
60%
70%
85%
75%
2
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@7.5
3
Seated Shoulder Press (Dumbbell)
1 Set
3 Sets
6-8 Reps
8-12 Reps
@6
@8
4
Chest Fly (Cable)
4 Sets
10-15 Reps
@7
5
Seated Dip (Machine)
4 Sets
8-12 Reps
@8
6
Seated Shoulder Press(Smith Machine)
3 Sets
8-10 Reps
@8
7
Push Up
2 Sets
AMRAP
@10
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
5 Reps
4 Reps
3 Reps
2 Reps
5 Reps
40%
60%
75%
80%
90%
95%
70%
2
Preacher Curl (Barbell)
3 Sets
8 Reps
@10
3
Seated Row (Cable)
3 Sets
8-12 Reps
@8
5A
Wall Bicep Curls(EZ Bar)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@10
5B
Cross Body Hammer Curls
3 Sets
8-12 Reps
@7
6
Lat Prayer
3 Sets
8-12 Reps
@7
7
Face Pull
3 Sets
15 Reps
@9
Day 6
1
Romanian Deadlift (Barbell)
1 Set
3 Sets
6-8 Reps
8-12 Reps
@6
@8.5
2
Leg Press
4 Sets
6-8 Reps
@9
3
Seated Calf Raise
3 Sets
8-12 Reps
@8
4
Step-Up (Weighted)
4 Sets
6-8 Reps
@8
5
Bulgarian Split Squat (Dumbbell)
3 Sets
6-8 Reps
@8
6
Standing Calf Raise
3 Sets
10-15 Reps
@7
7
Wall Sit
1 Set
1 Reps
@10