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Strong PPL
by NEON DEION
3 athletes joined
Program Description
A Push/ Pull/ Leg split to get you stronger
Program Overview
Level
Beginner, Novice
Goal
Athletics, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Feb 26, 2024 09:12
Last Edited
May 08, 2024 02:23
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Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
1 Set
8 Reps
6 Reps
3A
Military Press (Barbell)
5 Sets
8 Reps
3B
Lateral Raise (Dumbbell)
5 Sets
8 Reps
4A
Chest Press (Machine)
2 Sets
3 Sets
10 Reps
8 Reps
4B
Tricep Rope Push Down (Cable)
5 Sets
8 Reps
5A
Chest Fly (Cable)
2 Sets
2 Sets
12 Reps
10 Reps
5B
Push Up
2 Sets
2 Sets
12 Reps
10 Reps
Day 3
1
Squat (Barbell)
1 Set
2 Sets
2 Sets
12 Reps
10 Reps
8 Reps
2
Front Squat (Barbell)
3 Sets
12 Reps
3
Hack Squat
4 Sets
12 Reps
4
Hip Bridge March
5 Sets
12 Reps
5
Hanging Leg Raise
3 Sets
2 Sets
12 Reps
10 Reps
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
1 Set
8 Reps
6 Reps
3A
Military Press (Barbell)
5 Sets
8 Reps
3B
Lateral Raise (Dumbbell)
5 Sets
8 Reps
4A
Chest Press (Machine)
2 Sets
3 Sets
10 Reps
8 Reps
4B
Tricep Rope Push Down (Cable)
5 Sets
8 Reps
5A
Tricep Extension (Dumbbell)
5 Sets
8 Reps
5B
Push Up
5 Sets
8 Reps
Day 2
1
Wide Grip Pull-Up
1 Set
4 Sets
10 Reps
8 Reps
2
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
1 Reps
3
Bent Over Row (Barbell)
5 Sets
8 Reps
4A
Lat Pulldown
3 Sets
2 Sets
10 Reps
8 Reps
4B
Seated Row (Cable)
3 Sets
2 Sets
10 Reps
8 Reps
5A
Seated Row (Machine)
4 Sets
12 Reps
5B
Reverse Pec Deck
4 Sets
12 Reps
6
Alternating Dumbbell Curl
5 Sets
8 Reps
Day 5
1
Wide Grip Pull-Up
1 Set
4 Sets
10 Reps
8 Reps
2
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
1 Reps
3
Bent Over Row (Barbell)
5 Sets
8 Reps
4A
Lat Pulldown
3 Sets
2 Sets
10 Reps
8 Reps
4B
Seated Row (Cable)
3 Sets
2 Sets
10 Reps
8 Reps
5A
Seated Row (Machine)
4 Sets
12 Reps
5B
Reverse Pec Deck
4 Sets
12 Reps
6A
Hammer Curl
4 Sets
12 Reps
6B
Bicep Curl (Cable)
4 Sets
12 Reps
Day 6
1
Squat (Barbell)
5 Sets
8 Reps
2
Belt Squat
5 Sets
5 Reps
3
Hack Squat
3 Sets
12 Reps
4
Hip Bridge March
5 Sets
12 Reps
5
Hanging Leg Raise
5 Sets
12 Reps
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
1 Set
8 Reps
6 Reps
3A
Military Press (Barbell)
5 Sets
8 Reps
3B
Lateral Raise (Dumbbell)
5 Sets
8 Reps
4A
Chest Press (Machine)
2 Sets
3 Sets
10 Reps
8 Reps
4B
Tricep Rope Push Down (Cable)
5 Sets
8 Reps
5A
Chest Fly (Cable)
2 Sets
2 Sets
12 Reps
10 Reps
5B
Push Up
2 Sets
2 Sets
12 Reps
10 Reps
Day 2
1
Wide Grip Pull-Up
1 Set
4 Sets
10 Reps
8 Reps
2
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
1 Reps
3
Bent Over Row (Barbell)
5 Sets
8 Reps
4A
Lat Pulldown
3 Sets
2 Sets
10 Reps
8 Reps
4B
Seated Row (Cable)
3 Sets
2 Sets
10 Reps
8 Reps
5A
Seated Row (Machine)
4 Sets
12 Reps
5B
Reverse Pec Deck
4 Sets
12 Reps
6
Alternating Dumbbell Curl
5 Sets
8 Reps
Day 3
1
Squat (Barbell)
1 Set
2 Sets
2 Sets
12 Reps
10 Reps
8 Reps
2
Front Squat (Barbell)
3 Sets
12 Reps
3
Hack Squat
4 Sets
12 Reps
4
Hip Bridge March
5 Sets
12 Reps
5
Hanging Leg Raise
3 Sets
2 Sets
12 Reps
10 Reps
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
1 Set
8 Reps
6 Reps
3A
Military Press (Barbell)
5 Sets
8 Reps
3B
Lateral Raise (Dumbbell)
5 Sets
8 Reps
4A
Chest Press (Machine)
2 Sets
3 Sets
10 Reps
8 Reps
4B
Tricep Rope Push Down (Cable)
5 Sets
8 Reps
5A
Tricep Extension (Dumbbell)
5 Sets
8 Reps
5B
Push Up
5 Sets
8 Reps
Day 5
1
Wide Grip Pull-Up
1 Set
4 Sets
10 Reps
8 Reps
2
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
1 Reps
3
Bent Over Row (Barbell)
5 Sets
8 Reps
4A
Lat Pulldown
3 Sets
2 Sets
10 Reps
8 Reps
4B
Seated Row (Cable)
3 Sets
2 Sets
10 Reps
8 Reps
5A
Seated Row (Machine)
4 Sets
12 Reps
5B
Reverse Pec Deck
4 Sets
12 Reps
6A
Hammer Curl
4 Sets
12 Reps
6B
Bicep Curl (Cable)
4 Sets
12 Reps
Day 6
1
Squat (Barbell)
5 Sets
8 Reps
2
Belt Squat
5 Sets
5 Reps
3
Hack Squat
3 Sets
12 Reps
4
Hip Bridge March
5 Sets
12 Reps
5
Hanging Leg Raise
5 Sets
12 Reps
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
1 Set
8 Reps
6 Reps
3A
Military Press (Barbell)
5 Sets
8 Reps
3B
Lateral Raise (Dumbbell)
5 Sets
8 Reps
4A
Chest Press (Machine)
2 Sets
3 Sets
10 Reps
8 Reps
4B
Tricep Rope Push Down (Cable)
5 Sets
8 Reps
5A
Chest Fly (Cable)
2 Sets
2 Sets
12 Reps
10 Reps
5B
Push Up
2 Sets
2 Sets
12 Reps
10 Reps
Day 2
1
Wide Grip Pull-Up
1 Set
4 Sets
10 Reps
8 Reps
2
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
1 Reps
3
Bent Over Row (Barbell)
5 Sets
8 Reps
4A
Lat Pulldown
3 Sets
2 Sets
10 Reps
8 Reps
4B
Seated Row (Cable)
3 Sets
2 Sets
10 Reps
8 Reps
5A
Seated Row (Machine)
4 Sets
12 Reps
5B
Reverse Pec Deck
4 Sets
12 Reps
6
Alternating Dumbbell Curl
5 Sets
8 Reps
Day 3
1
Squat (Barbell)
1 Set
2 Sets
2 Sets
12 Reps
10 Reps
8 Reps
2
Front Squat (Barbell)
3 Sets
12 Reps
3
Hack Squat
4 Sets
12 Reps
4
Hip Bridge March
5 Sets
12 Reps
5
Hanging Leg Raise
3 Sets
2 Sets
12 Reps
10 Reps
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
1 Set
8 Reps
6 Reps
3A
Military Press (Barbell)
5 Sets
8 Reps
3B
Lateral Raise (Dumbbell)
5 Sets
8 Reps
4A
Chest Press (Machine)
2 Sets
3 Sets
10 Reps
8 Reps
4B
Tricep Rope Push Down (Cable)
5 Sets
8 Reps
5A
Tricep Extension (Dumbbell)
5 Sets
8 Reps
5B
Push Up
5 Sets
8 Reps
Day 5
1
Wide Grip Pull-Up
1 Set
4 Sets
10 Reps
8 Reps
2
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
1 Reps
3
Bent Over Row (Barbell)
5 Sets
8 Reps
4A
Lat Pulldown
3 Sets
2 Sets
10 Reps
8 Reps
4B
Seated Row (Cable)
3 Sets
2 Sets
10 Reps
8 Reps
5A
Seated Row (Machine)
4 Sets
12 Reps
5B
Reverse Pec Deck
4 Sets
12 Reps
6A
Hammer Curl
4 Sets
12 Reps
6B
Bicep Curl (Cable)
4 Sets
12 Reps
Day 6
1
Squat (Barbell)
5 Sets
8 Reps
2
Belt Squat
5 Sets
5 Reps
3
Hack Squat
3 Sets
12 Reps
4
Hip Bridge March
5 Sets
12 Reps
5
Hanging Leg Raise
5 Sets
12 Reps
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
1 Set
8 Reps
6 Reps
3A
Military Press (Barbell)
5 Sets
8 Reps
3B
Lateral Raise (Dumbbell)
5 Sets
8 Reps
4A
Chest Press (Machine)
2 Sets
3 Sets
10 Reps
8 Reps
4B
Tricep Rope Push Down (Cable)
5 Sets
8 Reps
5A
Chest Fly (Cable)
2 Sets
2 Sets
12 Reps
10 Reps
5B
Push Up
2 Sets
2 Sets
12 Reps
10 Reps
Day 2
1
Wide Grip Pull-Up
1 Set
4 Sets
10 Reps
8 Reps
2
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
1 Reps
3
Bent Over Row (Barbell)
5 Sets
8 Reps
4A
Lat Pulldown
3 Sets
2 Sets
10 Reps
8 Reps
4B
Seated Row (Cable)
3 Sets
2 Sets
10 Reps
8 Reps
5A
Seated Row (Machine)
4 Sets
12 Reps
5B
Reverse Pec Deck
4 Sets
12 Reps
6
Alternating Dumbbell Curl
5 Sets
8 Reps
Day 3
1
Squat (Barbell)
1 Set
2 Sets
2 Sets
12 Reps
10 Reps
8 Reps
2
Front Squat (Barbell)
3 Sets
12 Reps
3
Hack Squat
4 Sets
12 Reps
4
Hip Bridge March
5 Sets
12 Reps
5
Hanging Leg Raise
3 Sets
2 Sets
12 Reps
10 Reps
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
1 Set
8 Reps
6 Reps
3A
Military Press (Barbell)
5 Sets
8 Reps
3B
Lateral Raise (Dumbbell)
5 Sets
8 Reps
4A
Chest Press (Machine)
2 Sets
3 Sets
10 Reps
8 Reps
4B
Tricep Rope Push Down (Cable)
5 Sets
8 Reps
5A
Tricep Extension (Dumbbell)
5 Sets
8 Reps
5B
Push Up
5 Sets
8 Reps
Day 5
1
Wide Grip Pull-Up
1 Set
4 Sets
10 Reps
8 Reps
2
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
1 Reps
3
Bent Over Row (Barbell)
5 Sets
8 Reps
4A
Lat Pulldown
3 Sets
2 Sets
10 Reps
8 Reps
4B
Seated Row (Cable)
3 Sets
2 Sets
10 Reps
8 Reps
5A
Seated Row (Machine)
4 Sets
12 Reps
5B
Reverse Pec Deck
4 Sets
12 Reps
6A
Hammer Curl
4 Sets
12 Reps
6B
Bicep Curl (Cable)
4 Sets
12 Reps
Day 6
1
Squat (Barbell)
5 Sets
8 Reps
2
Belt Squat
5 Sets
5 Reps
3
Hack Squat
3 Sets
12 Reps
4
Hip Bridge March
5 Sets
12 Reps
5
Hanging Leg Raise
5 Sets
12 Reps
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
1 Set
8 Reps
6 Reps
3A
Military Press (Barbell)
5 Sets
8 Reps
3B
Lateral Raise (Dumbbell)
5 Sets
8 Reps
4A
Chest Press (Machine)
2 Sets
3 Sets
10 Reps
8 Reps
4B
Tricep Rope Push Down (Cable)
5 Sets
8 Reps
5A
Chest Fly (Cable)
2 Sets
2 Sets
12 Reps
10 Reps
5B
Push Up
2 Sets
2 Sets
12 Reps
10 Reps
Day 2
1
Wide Grip Pull-Up
1 Set
4 Sets
10 Reps
8 Reps
2
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
1 Reps
3
Bent Over Row (Barbell)
5 Sets
8 Reps
4A
Lat Pulldown
3 Sets
2 Sets
10 Reps
8 Reps
4B
Seated Row (Cable)
3 Sets
2 Sets
10 Reps
8 Reps
5A
Seated Row (Machine)
4 Sets
12 Reps
5B
Reverse Pec Deck
4 Sets
12 Reps
6
Alternating Dumbbell Curl
5 Sets
8 Reps
Day 3
1
Squat (Barbell)
1 Set
2 Sets
2 Sets
12 Reps
10 Reps
8 Reps
2
Front Squat (Barbell)
3 Sets
12 Reps
3
Hack Squat
4 Sets
12 Reps
4
Hip Bridge March
5 Sets
12 Reps
5
Hanging Leg Raise
3 Sets
2 Sets
12 Reps
10 Reps
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
1 Set
8 Reps
6 Reps
3A
Military Press (Barbell)
5 Sets
8 Reps
3B
Lateral Raise (Dumbbell)
5 Sets
8 Reps
4A
Chest Press (Machine)
2 Sets
3 Sets
10 Reps
8 Reps
4B
Tricep Rope Push Down (Cable)
5 Sets
8 Reps
5A
Tricep Extension (Dumbbell)
5 Sets
8 Reps
5B
Push Up
5 Sets
8 Reps
Day 5
1
Wide Grip Pull-Up
1 Set
4 Sets
10 Reps
8 Reps
2
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
1 Reps
3
Bent Over Row (Barbell)
5 Sets
8 Reps
4A
Lat Pulldown
3 Sets
2 Sets
10 Reps
8 Reps
4B
Seated Row (Cable)
3 Sets
2 Sets
10 Reps
8 Reps
5A
Seated Row (Machine)
4 Sets
12 Reps
5B
Reverse Pec Deck
4 Sets
12 Reps
6A
Hammer Curl
4 Sets
12 Reps
6B
Bicep Curl (Cable)
4 Sets
12 Reps
Day 6
1
Squat (Barbell)
5 Sets
8 Reps
2
Belt Squat
5 Sets
5 Reps
3
Hack Squat
3 Sets
12 Reps
4
Hip Bridge March
5 Sets
12 Reps
5
Hanging Leg Raise
5 Sets
12 Reps
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
1 Set
8 Reps
6 Reps
3A
Military Press (Barbell)
5 Sets
8 Reps
3B
Lateral Raise (Dumbbell)
5 Sets
8 Reps
4A
Chest Press (Machine)
2 Sets
3 Sets
10 Reps
8 Reps
4B
Tricep Rope Push Down (Cable)
5 Sets
8 Reps
5A
Chest Fly (Cable)
2 Sets
2 Sets
12 Reps
10 Reps
5B
Push Up
2 Sets
2 Sets
12 Reps
10 Reps
Day 2
1
Wide Grip Pull-Up
1 Set
4 Sets
10 Reps
8 Reps
2
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
1 Reps
3
Bent Over Row (Barbell)
5 Sets
8 Reps
4A
Lat Pulldown
3 Sets
2 Sets
10 Reps
8 Reps
4B
Seated Row (Cable)
3 Sets
2 Sets
10 Reps
8 Reps
5A
Seated Row (Machine)
4 Sets
12 Reps
5B
Reverse Pec Deck
4 Sets
12 Reps
6
Alternating Dumbbell Curl
5 Sets
8 Reps
Day 3
1
Squat (Barbell)
1 Set
2 Sets
2 Sets
12 Reps
10 Reps
8 Reps
2
Front Squat (Barbell)
3 Sets
12 Reps
3
Hack Squat
4 Sets
12 Reps
4
Hip Bridge March
5 Sets
12 Reps
5
Hanging Leg Raise
3 Sets
2 Sets
12 Reps
10 Reps
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
1 Set
8 Reps
6 Reps
3A
Military Press (Barbell)
5 Sets
8 Reps
3B
Lateral Raise (Dumbbell)
5 Sets
8 Reps
4A
Chest Press (Machine)
2 Sets
3 Sets
10 Reps
8 Reps
4B
Tricep Rope Push Down (Cable)
5 Sets
8 Reps
5A
Tricep Extension (Dumbbell)
5 Sets
8 Reps
5B
Push Up
5 Sets
8 Reps
Day 5
1
Wide Grip Pull-Up
1 Set
4 Sets
10 Reps
8 Reps
2
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
1 Reps
3
Bent Over Row (Barbell)
5 Sets
8 Reps
4A
Lat Pulldown
3 Sets
2 Sets
10 Reps
8 Reps
4B
Seated Row (Cable)
3 Sets
2 Sets
10 Reps
8 Reps
5A
Seated Row (Machine)
4 Sets
12 Reps
5B
Reverse Pec Deck
4 Sets
12 Reps
6A
Hammer Curl
4 Sets
12 Reps
6B
Bicep Curl (Cable)
4 Sets
12 Reps
Day 6
1
Squat (Barbell)
5 Sets
8 Reps
2
Belt Squat
5 Sets
5 Reps
3
Hack Squat
3 Sets
12 Reps
4
Hip Bridge March
5 Sets
12 Reps
5
Hanging Leg Raise
5 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
1 Set
8 Reps
6 Reps
4A
Military Press (Barbell)
5 Sets
8 Reps
4B
Lateral Raise (Dumbbell)
5 Sets
8 Reps
5
Chest Fly (Cable)
5 Sets
12 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
1 Reps
2
Pull-Up (Weighted)
3 Sets
5 Reps
3
Bent Over Row (Barbell)
5 Sets
8 Reps
4A
Lat Pulldown
4 Sets
1 Set
8 Reps
6 Reps
5
Alternating Dumbbell Curl
5 Sets
8 Reps
Day 6
1
Squat (Barbell)
1 Set
2 Sets
2 Sets
12 Reps
10 Reps
8 Reps
2
Front Squat (Barbell)
3 Sets
12 Reps
3
Hack Squat
4 Sets
12 Reps
4
Hip Bridge March
5 Sets
12 Reps
5
Hanging Leg Raise
3 Sets
2 Sets
12 Reps
10 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Belt Squat
3 Sets
8 Reps
3
Hack Squat
3 Sets
8 Reps
4
Hip Bridge March
5 Sets
12 Reps
5
Hanging Leg Raise
3 Sets
2 Sets
12 Reps
10 Reps
Day 5
1
Wide Grip Pull-Up
1 Set
4 Sets
10 Reps
8 Reps
2
Bent Over Row (Barbell)
5 Sets
8 Reps
3A
Lat Pulldown
3 Sets
2 Sets
10 Reps
8 Reps
3B
Seated Row (Cable)
3 Sets
2 Sets
10 Reps
8 Reps
4
Alternating Dumbbell Curl
3 Sets
8 Reps
Day 4
1
Bench Press (Barbell)
4 Sets
10 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
1 Set
8 Reps
6 Reps
4A
Military Press (Barbell)
5 Sets
8 Reps
4B
Lateral Raise (Dumbbell)
5 Sets
8 Reps
5A
Chest Press (Machine)
2 Sets
3 Sets
10 Reps
8 Reps
5B
Tricep Rope Push Down (Cable)
5 Sets
8 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
1 Set
8 Reps
6 Reps
4A
Military Press (Barbell)
5 Sets
8 Reps
4B
Lateral Raise (Dumbbell)
5 Sets
8 Reps
5
Chest Fly (Cable)
5 Sets
12 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
1 Reps
2
Pull-Up (Weighted)
3 Sets
5 Reps
3
Bent Over Row (Barbell)
5 Sets
8 Reps
4A
Lat Pulldown
4 Sets
1 Set
8 Reps
6 Reps
5
Alternating Dumbbell Curl
5 Sets
8 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Belt Squat
3 Sets
8 Reps
3
Hack Squat
3 Sets
8 Reps
4
Hip Bridge March
5 Sets
12 Reps
5
Hanging Leg Raise
3 Sets
2 Sets
12 Reps
10 Reps
Day 4
1
Bench Press (Barbell)
4 Sets
10 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
1 Set
8 Reps
6 Reps
4A
Military Press (Barbell)
5 Sets
8 Reps
4B
Lateral Raise (Dumbbell)
5 Sets
8 Reps
5A
Chest Press (Machine)
2 Sets
3 Sets
10 Reps
8 Reps
5B
Tricep Rope Push Down (Cable)
5 Sets
8 Reps
Day 5
1
Wide Grip Pull-Up
1 Set
4 Sets
10 Reps
8 Reps
2
Bent Over Row (Barbell)
5 Sets
8 Reps
3A
Lat Pulldown
3 Sets
2 Sets
10 Reps
8 Reps
3B
Seated Row (Cable)
3 Sets
2 Sets
10 Reps
8 Reps
4
Alternating Dumbbell Curl
3 Sets
8 Reps
Day 6
1
Squat (Barbell)
1 Set
2 Sets
2 Sets
12 Reps
10 Reps
8 Reps
2
Front Squat (Barbell)
3 Sets
12 Reps
3
Hack Squat
4 Sets
12 Reps
4
Hip Bridge March
5 Sets
12 Reps
5
Hanging Leg Raise
3 Sets
2 Sets
12 Reps
10 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
1 Set
8 Reps
6 Reps
4A
Military Press (Barbell)
5 Sets
8 Reps
4B
Lateral Raise (Dumbbell)
5 Sets
8 Reps
5
Chest Fly (Cable)
5 Sets
12 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
1 Reps
2
Pull-Up (Weighted)
3 Sets
5 Reps
3
Bent Over Row (Barbell)
5 Sets
8 Reps
4A
Lat Pulldown
4 Sets
1 Set
8 Reps
6 Reps
5
Alternating Dumbbell Curl
5 Sets
8 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Belt Squat
3 Sets
8 Reps
3
Hack Squat
3 Sets
8 Reps
4
Hip Bridge March
5 Sets
12 Reps
5
Hanging Leg Raise
3 Sets
2 Sets
12 Reps
10 Reps
Day 4
1
Bench Press (Barbell)
4 Sets
10 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
1 Set
8 Reps
6 Reps
4A
Military Press (Barbell)
5 Sets
8 Reps
4B
Lateral Raise (Dumbbell)
5 Sets
8 Reps
5A
Chest Press (Machine)
2 Sets
3 Sets
10 Reps
8 Reps
5B
Tricep Rope Push Down (Cable)
5 Sets
8 Reps
Day 5
1
Wide Grip Pull-Up
1 Set
4 Sets
10 Reps
8 Reps
2
Bent Over Row (Barbell)
5 Sets
8 Reps
3A
Lat Pulldown
3 Sets
2 Sets
10 Reps
8 Reps
3B
Seated Row (Cable)
3 Sets
2 Sets
10 Reps
8 Reps
4
Alternating Dumbbell Curl
3 Sets
8 Reps
Day 6
1
Squat (Barbell)
1 Set
2 Sets
2 Sets
12 Reps
10 Reps
8 Reps
2
Front Squat (Barbell)
3 Sets
12 Reps
3
Hack Squat
4 Sets
12 Reps
4
Hip Bridge March
5 Sets
12 Reps
5
Hanging Leg Raise
3 Sets
2 Sets
12 Reps
10 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
3A
Military Press (Barbell)
5 Sets
5 Reps
4
Chest Fly (Cable)
5 Sets
12 Reps
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
1 Set
8 Reps
6 Reps
4A
Military Press (Barbell)
5 Sets
5 Reps
5
Chest Fly (Cable)
5 Sets
12 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
1 Reps
2
Pull-Up (Weighted)
3 Sets
5 Reps
3
Bent Over Row (Barbell)
5 Sets
5 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Belt Squat
5 Sets
5 Reps
3
Hip Bridge March
5 Sets
12 Reps
4
Hanging Leg Raise
3 Sets
2 Sets
12 Reps
10 Reps
Day 5
1
Wide Grip Pull-Up
5 Sets
8 Reps
2
Bent Over Row (Barbell)
5 Sets
8 Reps
3A
Lat Pulldown
3 Sets
2 Sets
10 Reps
8 Reps
3B
Seated Row (Cable)
3 Sets
2 Sets
10 Reps
8 Reps
4
Alternating Dumbbell Curl
5 Sets
8 Reps
Day 6
1
Squat (Barbell)
5 Sets
5 Reps
2
Hack Squat
4 Sets
8 Reps
3
Hip Bridge March
5 Sets
12 Reps
4
Hanging Leg Raise
3 Sets
2 Sets
12 Reps
10 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
3A
Military Press (Barbell)
5 Sets
5 Reps
4
Chest Fly (Cable)
5 Sets
12 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
1 Reps
2
Pull-Up (Weighted)
3 Sets
5 Reps
3
Bent Over Row (Barbell)
5 Sets
5 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Belt Squat
5 Sets
5 Reps
3
Hip Bridge March
5 Sets
12 Reps
4
Hanging Leg Raise
3 Sets
2 Sets
12 Reps
10 Reps
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
1 Set
8 Reps
6 Reps
4A
Military Press (Barbell)
5 Sets
5 Reps
5
Chest Fly (Cable)
5 Sets
12 Reps
Day 5
1
Wide Grip Pull-Up
5 Sets
8 Reps
2
Bent Over Row (Barbell)
5 Sets
8 Reps
3A
Lat Pulldown
3 Sets
2 Sets
10 Reps
8 Reps
3B
Seated Row (Cable)
3 Sets
2 Sets
10 Reps
8 Reps
4
Alternating Dumbbell Curl
5 Sets
8 Reps
Day 6
1
Squat (Barbell)
5 Sets
5 Reps
2
Hack Squat
4 Sets
8 Reps
3
Hip Bridge March
5 Sets
12 Reps
4
Hanging Leg Raise
3 Sets
2 Sets
12 Reps
10 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
3A
Military Press (Barbell)
5 Sets
5 Reps
4
Chest Fly (Cable)
5 Sets
12 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
1 Reps
2
Pull-Up (Weighted)
3 Sets
5 Reps
3
Bent Over Row (Barbell)
5 Sets
5 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Belt Squat
5 Sets
5 Reps
3
Hip Bridge March
5 Sets
12 Reps
4
Hanging Leg Raise
3 Sets
2 Sets
12 Reps
10 Reps
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
1 Set
8 Reps
6 Reps
4A
Military Press (Barbell)
5 Sets
5 Reps
5
Chest Fly (Cable)
5 Sets
12 Reps
Day 5
1
Wide Grip Pull-Up
5 Sets
8 Reps
2
Bent Over Row (Barbell)
5 Sets
8 Reps
3A
Lat Pulldown
3 Sets
2 Sets
10 Reps
8 Reps
3B
Seated Row (Cable)
3 Sets
2 Sets
10 Reps
8 Reps
4
Alternating Dumbbell Curl
5 Sets
8 Reps
Day 6
1
Squat (Barbell)
5 Sets
5 Reps
2
Hack Squat
4 Sets
8 Reps
3
Hip Bridge March
5 Sets
12 Reps
4
Hanging Leg Raise
3 Sets
2 Sets
12 Reps
10 Reps