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Super squats
by Ricardo M.
10 athletes joined
Program Description
Better squats and overall health
Program Overview
Level
Intermediate, Novice
Goal
Bodyweight Fitness
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
50 minutes
Created
Mar 10, 2024 08:09
Last Edited
Jun 17, 2024 08:24
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Week 1
1 / 12 Weeks
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3
Bent Over Row (Barbell)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
4
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@8
5
Squat (Barbell)
1 Set
20 Reps
@9
6
Chest Fly (Machine)
1 Set
1 Set
20 Reps
20 Reps
@8
@9
7
Stiff Leg Deadlift
1 Set
20 Reps
@8
8
Standing Calf Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@8
@9
9
Abs Crunch (Bodyweight)
1 Set
25 Reps
@8
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3
Bent Over Row (Barbell)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
4
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@8
5
Squat (Barbell)
1 Set
20 Reps
@9
6
Chest Fly (Machine)
1 Set
1 Set
20 Reps
20 Reps
@8
@9
7
Stiff Leg Deadlift
1 Set
20 Reps
@8
8
Standing Calf Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@8
@9
9
Abs Crunch (Bodyweight)
1 Set
25 Reps
@8
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3
Bent Over Row (Barbell)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
4
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@8
5
Squat (Barbell)
1 Set
20 Reps
@9
6
Chest Fly (Machine)
1 Set
1 Set
20 Reps
20 Reps
@8
@9
7
Stiff Leg Deadlift
1 Set
20 Reps
@8
8
Standing Calf Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@8
@9
9
Abs Crunch (Bodyweight)
1 Set
25 Reps
@8
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3
Bent Over Row (Barbell)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
4
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@8
5
Squat (Barbell)
1 Set
20 Reps
@9
6
Chest Fly (Machine)
1 Set
1 Set
20 Reps
20 Reps
@8
@9
7
Stiff Leg Deadlift
1 Set
20 Reps
@8
8
Standing Calf Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@8
@9
9
Abs Crunch (Bodyweight)
1 Set
25 Reps
@8
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3
Bent Over Row (Barbell)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
4
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@8
5
Squat (Barbell)
1 Set
20 Reps
@9
6
Chest Fly (Machine)
1 Set
1 Set
20 Reps
20 Reps
@8
@9
7
Stiff Leg Deadlift
1 Set
20 Reps
@8
8
Standing Calf Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@8
@9
9
Abs Crunch (Bodyweight)
1 Set
25 Reps
@8
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3
Bent Over Row (Barbell)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
4
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@8
5
Squat (Barbell)
1 Set
20 Reps
@9
6
Chest Fly (Machine)
1 Set
1 Set
20 Reps
20 Reps
@8
@9
7
Stiff Leg Deadlift
1 Set
20 Reps
@8
8
Standing Calf Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@8
@9
9
Abs Crunch (Bodyweight)
1 Set
25 Reps
@8
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3
Bent Over Row (Barbell)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
4
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@8
5
Squat (Barbell)
1 Set
20 Reps
@9
6
Chest Fly (Machine)
1 Set
1 Set
20 Reps
20 Reps
@8
@9
7
Stiff Leg Deadlift
1 Set
20 Reps
@8
8
Standing Calf Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@8
@9
9
Abs Crunch (Bodyweight)
1 Set
25 Reps
@8
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3
Bent Over Row (Barbell)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
4
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@8
5
Squat (Barbell)
1 Set
20 Reps
@9
6
Chest Fly (Machine)
1 Set
1 Set
20 Reps
20 Reps
@8
@9
7
Stiff Leg Deadlift
1 Set
20 Reps
@8
8
Standing Calf Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@8
@9
9
Abs Crunch (Bodyweight)
1 Set
25 Reps
@8
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3
Bent Over Row (Barbell)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
4
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@8
5
Squat (Barbell)
1 Set
20 Reps
@9
6
Chest Fly (Machine)
1 Set
1 Set
20 Reps
20 Reps
@8
@9
7
Stiff Leg Deadlift
1 Set
20 Reps
@8
8
Standing Calf Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@8
@9
9
Abs Crunch (Bodyweight)
1 Set
25 Reps
@8
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3
Bent Over Row (Barbell)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
4
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@8
5
Squat (Barbell)
1 Set
20 Reps
@9
6
Chest Fly (Machine)
1 Set
1 Set
20 Reps
20 Reps
@8
@9
7
Stiff Leg Deadlift
1 Set
20 Reps
@8
8
Standing Calf Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@8
@9
9
Abs Crunch (Bodyweight)
1 Set
25 Reps
@8
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3
Bent Over Row (Barbell)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
4
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@8
5
Squat (Barbell)
1 Set
20 Reps
@9
6
Chest Fly (Machine)
1 Set
1 Set
20 Reps
20 Reps
@8
@9
7
Stiff Leg Deadlift
1 Set
20 Reps
@8
8
Standing Calf Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@8
@9
9
Abs Crunch (Bodyweight)
1 Set
25 Reps
@8
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3
Bent Over Row (Barbell)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
4
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@8
5
Squat (Barbell)
1 Set
20 Reps
@9
6
Chest Fly (Machine)
1 Set
1 Set
20 Reps
20 Reps
@8
@9
7
Stiff Leg Deadlift
1 Set
20 Reps
@8
8
Standing Calf Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@8
@9
9
Abs Crunch (Bodyweight)
1 Set
25 Reps
@8
Day 2
1
Overhead Press (Dumbbell)
2 Sets
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@9
2
Bench Press (Dumbbell)
2 Sets
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@9
3
Incline Bench Press (Barbell)
2 Sets
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@9
4
Rear Delt Fly (Machine)
2 Sets
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@9
5
Alternating Dumbbell Curl
2 Sets
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@9
6
High Bar Squat (Barbell)
2 Sets
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@9
7
Dumbbell Bench Pullover
2 Sets
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@9
8
Leg Extension
2 Sets
25 Reps
@8
Day 1
1
Overhead Press (Dumbbell)
2 Sets
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@9
2
Bench Press (Dumbbell)
2 Sets
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@9
3
Incline Bench Press (Barbell)
2 Sets
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@9
4
Rear Delt Fly (Machine)
2 Sets
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@9
5
Alternating Dumbbell Curl
2 Sets
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@9
6
High Bar Squat (Barbell)
2 Sets
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@9
7
Dumbbell Bench Pullover
2 Sets
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@9
8
Leg Extension
2 Sets
25 Reps
@8
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3
Bent Over Row (Barbell)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
4
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@8
5
Squat (Barbell)
1 Set
20 Reps
@9
6
Chest Fly (Machine)
1 Set
1 Set
20 Reps
20 Reps
@8
@9
7
Stiff Leg Deadlift
1 Set
20 Reps
@8
8
Standing Calf Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@8
@9
9
Abs Crunch (Bodyweight)
1 Set
25 Reps
@8
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3
Bent Over Row (Barbell)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
4
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@8
5
Squat (Barbell)
1 Set
20 Reps
@9
6
Chest Fly (Machine)
1 Set
1 Set
20 Reps
20 Reps
@8
@9
7
Stiff Leg Deadlift
1 Set
20 Reps
@8
8
Standing Calf Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@8
@9
9
Abs Crunch (Bodyweight)
1 Set
25 Reps
@8
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3
Bent Over Row (Barbell)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
4
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@8
5
Squat (Barbell)
1 Set
20 Reps
@9
6
Chest Fly (Machine)
1 Set
1 Set
20 Reps
20 Reps
@8
@9
7
Stiff Leg Deadlift
1 Set
20 Reps
@8
8
Standing Calf Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@8
@9
9
Abs Crunch (Bodyweight)
1 Set
25 Reps
@8
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3
Bent Over Row (Barbell)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
4
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@8
5
Squat (Barbell)
1 Set
20 Reps
@9
6
Chest Fly (Machine)
1 Set
1 Set
20 Reps
20 Reps
@8
@9
7
Stiff Leg Deadlift
1 Set
20 Reps
@8
8
Standing Calf Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@8
@9
9
Abs Crunch (Bodyweight)
1 Set
25 Reps
@8
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3
Bent Over Row (Barbell)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
4
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@8
5
Squat (Barbell)
1 Set
20 Reps
@9
6
Chest Fly (Machine)
1 Set
1 Set
20 Reps
20 Reps
@8
@9
7
Stiff Leg Deadlift
1 Set
20 Reps
@8
8
Standing Calf Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@8
@9
9
Abs Crunch (Bodyweight)
1 Set
25 Reps
@8
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3
Bent Over Row (Barbell)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
4
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@8
5
Squat (Barbell)
1 Set
20 Reps
@9
6
Chest Fly (Machine)
1 Set
1 Set
20 Reps
20 Reps
@8
@9
7
Stiff Leg Deadlift
1 Set
20 Reps
@8
8
Standing Calf Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@8
@9
9
Abs Crunch (Bodyweight)
1 Set
25 Reps
@8
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3
Bent Over Row (Barbell)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
4
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@8
5
Squat (Barbell)
1 Set
20 Reps
@9
6
Chest Fly (Machine)
1 Set
1 Set
20 Reps
20 Reps
@8
@9
7
Stiff Leg Deadlift
1 Set
20 Reps
@8
8
Standing Calf Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@8
@9
9
Abs Crunch (Bodyweight)
1 Set
25 Reps
@8
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3
Bent Over Row (Barbell)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
4
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@8
5
Squat (Barbell)
1 Set
20 Reps
@9
6
Chest Fly (Machine)
1 Set
1 Set
20 Reps
20 Reps
@8
@9
7
Stiff Leg Deadlift
1 Set
20 Reps
@8
8
Standing Calf Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@8
@9
9
Abs Crunch (Bodyweight)
1 Set
25 Reps
@8
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3
Bent Over Row (Barbell)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
4
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@8
5
Squat (Barbell)
1 Set
20 Reps
@9
6
Chest Fly (Machine)
1 Set
1 Set
20 Reps
20 Reps
@8
@9
7
Stiff Leg Deadlift
1 Set
20 Reps
@8
8
Standing Calf Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@8
@9
9
Abs Crunch (Bodyweight)
1 Set
25 Reps
@8
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3
Bent Over Row (Barbell)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
4
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@8
5
Squat (Barbell)
1 Set
20 Reps
@9
6
Chest Fly (Machine)
1 Set
1 Set
20 Reps
20 Reps
@8
@9
7
Stiff Leg Deadlift
1 Set
20 Reps
@8
8
Standing Calf Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@8
@9
9
Abs Crunch (Bodyweight)
1 Set
25 Reps
@8
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3
Bent Over Row (Barbell)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
4
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@8
5
Squat (Barbell)
1 Set
20 Reps
@9
6
Chest Fly (Machine)
1 Set
1 Set
20 Reps
20 Reps
@8
@9
7
Stiff Leg Deadlift
1 Set
20 Reps
@8
8
Standing Calf Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@8
@9
9
Abs Crunch (Bodyweight)
1 Set
25 Reps
@8
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3
Bent Over Row (Barbell)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
4
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@8
5
Squat (Barbell)
1 Set
20 Reps
@9
6
Chest Fly (Machine)
1 Set
1 Set
20 Reps
20 Reps
@8
@9
7
Stiff Leg Deadlift
1 Set
20 Reps
@8
8
Standing Calf Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@8
@9
9
Abs Crunch (Bodyweight)
1 Set
25 Reps
@8
Day 1
1
Overhead Press (Dumbbell)
2 Sets
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@9
2
Bench Press (Dumbbell)
2 Sets
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@9
3
Incline Bench Press (Barbell)
2 Sets
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@9
4
Rear Delt Fly (Machine)
2 Sets
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@9
5
Alternating Dumbbell Curl
2 Sets
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@9
6
High Bar Squat (Barbell)
2 Sets
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@9
7
Dumbbell Bench Pullover
2 Sets
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@9
8
Leg Extension
2 Sets
25 Reps
@8
Day 2
1
Overhead Press (Dumbbell)
2 Sets
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@9
2
Bench Press (Dumbbell)
2 Sets
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@9
3
Incline Bench Press (Barbell)
2 Sets
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@9
4
Rear Delt Fly (Machine)
2 Sets
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@9
5
Alternating Dumbbell Curl
2 Sets
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@9
6
High Bar Squat (Barbell)
2 Sets
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@9
7
Dumbbell Bench Pullover
2 Sets
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@9
8
Leg Extension
2 Sets
25 Reps
@8
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3
Bent Over Row (Barbell)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
4
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@8
5
Squat (Barbell)
1 Set
20 Reps
@9
6
Chest Fly (Machine)
1 Set
1 Set
20 Reps
20 Reps
@8
@9
7
Stiff Leg Deadlift
1 Set
20 Reps
@8
8
Standing Calf Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@8
@9
9
Abs Crunch (Bodyweight)
1 Set
25 Reps
@8
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3
Bent Over Row (Barbell)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
4
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@8
5
Squat (Barbell)
1 Set
20 Reps
@9
6
Chest Fly (Machine)
1 Set
1 Set
20 Reps
20 Reps
@8
@9
7
Stiff Leg Deadlift
1 Set
20 Reps
@8
8
Standing Calf Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@8
@9
9
Abs Crunch (Bodyweight)
1 Set
25 Reps
@8
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3
Bent Over Row (Barbell)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
4
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@8
5
Squat (Barbell)
1 Set
20 Reps
@9
6
Chest Fly (Machine)
1 Set
1 Set
20 Reps
20 Reps
@8
@9
7
Stiff Leg Deadlift
1 Set
20 Reps
@8
8
Standing Calf Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@8
@9
9
Abs Crunch (Bodyweight)
1 Set
25 Reps
@8
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3
Bent Over Row (Barbell)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
4
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@8
5
Squat (Barbell)
1 Set
20 Reps
@9
6
Chest Fly (Machine)
1 Set
1 Set
20 Reps
20 Reps
@8
@9
7
Stiff Leg Deadlift
1 Set
20 Reps
@8
8
Standing Calf Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@8
@9
9
Abs Crunch (Bodyweight)
1 Set
25 Reps
@8
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3
Bent Over Row (Barbell)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
4
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@8
5
Squat (Barbell)
1 Set
20 Reps
@9
6
Chest Fly (Machine)
1 Set
1 Set
20 Reps
20 Reps
@8
@9
7
Stiff Leg Deadlift
1 Set
20 Reps
@8
8
Standing Calf Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@8
@9
9
Abs Crunch (Bodyweight)
1 Set
25 Reps
@8
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3
Bent Over Row (Barbell)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
4
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@8
5
Squat (Barbell)
1 Set
20 Reps
@9
6
Chest Fly (Machine)
1 Set
1 Set
20 Reps
20 Reps
@8
@9
7
Stiff Leg Deadlift
1 Set
20 Reps
@8
8
Standing Calf Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@8
@9
9
Abs Crunch (Bodyweight)
1 Set
25 Reps
@8