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Taylormade Six Day Strength and Size
by Richard T.
1 athletes joined
Program Description
Increase overall strength in the Core 4 barbell lifts, with extra focus on squats and overhead press. Use’s linear progression on main lift and double progression on accessories. Make sure to eat and rest plenty due to the high frequency. If more rest is needed, skip the second squat and overhead press days.
Program Overview
Level
Novice
Goal
Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Apr 02, 2024 06:59
Last Edited
May 07, 2024 10:11
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Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
60%
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7
3
Leg Extension
3 Sets
8-12 Reps
@7
4
Leg Curl
3 Sets
8-12 Reps
@7
Day 2
1
Overhead Press (Barbell)
3 Sets
5 Reps
60%
2
Underhand Lat Pulldown
3 Sets
8-12 Reps
@7
3
Chest Press (Machine)
3 Sets
8-12 Reps
@7
4
Seated Row (Cable)
3 Sets
8-12 Reps
@7
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@7
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
60%
2
Hack Squat
3 Sets
8-12 Reps
@7
3
Leg Curl
3 Sets
8-12 Reps
@7
4
Leg Extension
3 Sets
8-12 Reps
@7
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
60%
2
Chest Supported Row (Machine)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@7
3
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@7
4
Single Arm High Row (Cable)
3 Sets
8-12 Reps
@7
5
Hammer Curl
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@7
Day 5
1
Squat (Barbell)
3 Sets
5 Reps
60%
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7
3
Leg Extension
3 Sets
8-12 Reps
@7
4
Leg Curl
3 Sets
8-12 Reps
@7
Day 6
1
Overhead Press (Barbell)
3 Sets
5 Reps
60%
2
Underhand Lat Pulldown
3 Sets
8-12 Reps
@7
3
Chest Press (Machine)
3 Sets
8-12 Reps
@7
4
Seated Row (Cable)
3 Sets
8-12 Reps
@7
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@7
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
60%
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7
3
Leg Extension
3 Sets
8-12 Reps
@7
4
Leg Curl
3 Sets
8-12 Reps
@7
Day 2
1
Overhead Press (Barbell)
3 Sets
5 Reps
60%
2
Underhand Lat Pulldown
3 Sets
8-12 Reps
@7
3
Chest Press (Machine)
3 Sets
8-12 Reps
@7
4
Seated Row (Cable)
3 Sets
8-12 Reps
@7
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@7
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
60%
2
Hack Squat
3 Sets
8-12 Reps
@7
3
Leg Curl
3 Sets
8-12 Reps
@7
4
Leg Extension
3 Sets
8-12 Reps
@7
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
60%
2
Chest Supported Row (Machine)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@7
3
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@7
4
Single Arm High Row (Cable)
3 Sets
8-12 Reps
@7
5
Hammer Curl
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@7
Day 5
1
Squat (Barbell)
3 Sets
5 Reps
60%
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7
3
Leg Extension
3 Sets
8-12 Reps
@7
4
Leg Curl
3 Sets
8-12 Reps
@7
Day 6
1
Overhead Press (Barbell)
3 Sets
5 Reps
60%
2
Underhand Lat Pulldown
3 Sets
8-12 Reps
@7
3
Chest Press (Machine)
3 Sets
8-12 Reps
@7
4
Seated Row (Cable)
3 Sets
8-12 Reps
@7
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@7
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
60%
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7
3
Leg Extension
3 Sets
8-12 Reps
@7
4
Leg Curl
3 Sets
8-12 Reps
@7
Day 2
1
Overhead Press (Barbell)
3 Sets
5 Reps
60%
2
Underhand Lat Pulldown
3 Sets
8-12 Reps
@7
3
Chest Press (Machine)
3 Sets
8-12 Reps
@7
4
Seated Row (Cable)
3 Sets
8-12 Reps
@7
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@7
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
60%
2
Hack Squat
3 Sets
8-12 Reps
@7
3
Leg Curl
3 Sets
8-12 Reps
@7
4
Leg Extension
3 Sets
8-12 Reps
@7
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
60%
2
Chest Supported Row (Machine)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@7
3
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@7
4
Single Arm High Row (Cable)
3 Sets
8-12 Reps
@7
5
Hammer Curl
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@7
Day 5
1
Squat (Barbell)
3 Sets
5 Reps
60%
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7
3
Leg Extension
3 Sets
8-12 Reps
@7
4
Leg Curl
3 Sets
8-12 Reps
@7
Day 6
1
Overhead Press (Barbell)
3 Sets
5 Reps
60%
2
Underhand Lat Pulldown
3 Sets
8-12 Reps
@7
3
Chest Press (Machine)
3 Sets
8-12 Reps
@7
4
Seated Row (Cable)
3 Sets
8-12 Reps
@7
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@7
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
60%
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7
3
Leg Extension
3 Sets
8-12 Reps
@7
4
Leg Curl
3 Sets
8-12 Reps
@7
Day 2
1
Overhead Press (Barbell)
3 Sets
5 Reps
60%
2
Underhand Lat Pulldown
3 Sets
8-12 Reps
@7
3
Chest Press (Machine)
3 Sets
8-12 Reps
@7
4
Seated Row (Cable)
3 Sets
8-12 Reps
@7
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@7
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
60%
2
Hack Squat
3 Sets
8-12 Reps
@7
3
Leg Curl
3 Sets
8-12 Reps
@7
4
Leg Extension
3 Sets
8-12 Reps
@7
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
60%
2
Chest Supported Row (Machine)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@7
3
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@7
4
Single Arm High Row (Cable)
3 Sets
8-12 Reps
@7
5
Hammer Curl
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@7
Day 5
1
Squat (Barbell)
3 Sets
5 Reps
60%
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7
3
Leg Extension
3 Sets
8-12 Reps
@7
4
Leg Curl
3 Sets
8-12 Reps
@7
Day 6
1
Overhead Press (Barbell)
3 Sets
5 Reps
60%
2
Underhand Lat Pulldown
3 Sets
8-12 Reps
@7
3
Chest Press (Machine)
3 Sets
8-12 Reps
@7
4
Seated Row (Cable)
3 Sets
8-12 Reps
@7
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@7
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
60%
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7
3
Leg Extension
3 Sets
8-12 Reps
@7
4
Leg Curl
3 Sets
8-12 Reps
@7
Day 2
1
Overhead Press (Barbell)
3 Sets
5 Reps
60%
2
Underhand Lat Pulldown
3 Sets
8-12 Reps
@7
3
Chest Press (Machine)
3 Sets
8-12 Reps
@7
4
Seated Row (Cable)
3 Sets
8-12 Reps
@7
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@7
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
60%
2
Hack Squat
3 Sets
8-12 Reps
@7
3
Leg Curl
3 Sets
8-12 Reps
@7
4
Leg Extension
3 Sets
8-12 Reps
@7
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
60%
2
Chest Supported Row (Machine)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@7
3
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@7
4
Single Arm High Row (Cable)
3 Sets
8-12 Reps
@7
5
Hammer Curl
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@7
Day 5
1
Squat (Barbell)
3 Sets
5 Reps
60%
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7
3
Leg Extension
3 Sets
8-12 Reps
@7
4
Leg Curl
3 Sets
8-12 Reps
@7
Day 6
1
Overhead Press (Barbell)
3 Sets
5 Reps
60%
2
Underhand Lat Pulldown
3 Sets
8-12 Reps
@7
3
Chest Press (Machine)
3 Sets
8-12 Reps
@7
4
Seated Row (Cable)
3 Sets
8-12 Reps
@7
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@7
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
60%
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7
3
Leg Extension
3 Sets
8-12 Reps
@7
4
Leg Curl
3 Sets
8-12 Reps
@7
Day 2
1
Overhead Press (Barbell)
3 Sets
5 Reps
60%
2
Underhand Lat Pulldown
3 Sets
8-12 Reps
@7
3
Chest Press (Machine)
3 Sets
8-12 Reps
@7
4
Seated Row (Cable)
3 Sets
8-12 Reps
@7
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@7
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
60%
2
Hack Squat
3 Sets
8-12 Reps
@7
3
Leg Curl
3 Sets
8-12 Reps
@7
4
Leg Extension
3 Sets
8-12 Reps
@7
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
60%
2
Chest Supported Row (Machine)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@7
3
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@7
4
Single Arm High Row (Cable)
3 Sets
8-12 Reps
@7
5
Hammer Curl
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@7
Day 5
1
Squat (Barbell)
3 Sets
5 Reps
60%
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7
3
Leg Extension
3 Sets
8-12 Reps
@7
4
Leg Curl
3 Sets
8-12 Reps
@7
Day 6
1
Overhead Press (Barbell)
3 Sets
5 Reps
60%
2
Underhand Lat Pulldown
3 Sets
8-12 Reps
@7
3
Chest Press (Machine)
3 Sets
8-12 Reps
@7
4
Seated Row (Cable)
3 Sets
8-12 Reps
@7
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@7
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
60%
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7
3
Leg Extension
3 Sets
8-12 Reps
@7
4
Leg Curl
3 Sets
8-12 Reps
@7
Day 2
1
Overhead Press (Barbell)
3 Sets
5 Reps
60%
2
Underhand Lat Pulldown
3 Sets
8-12 Reps
@7
3
Chest Press (Machine)
3 Sets
8-12 Reps
@7
4
Seated Row (Cable)
3 Sets
8-12 Reps
@7
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@7
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
60%
2
Hack Squat
3 Sets
8-12 Reps
@7
3
Leg Curl
3 Sets
8-12 Reps
@7
4
Leg Extension
3 Sets
8-12 Reps
@7
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
60%
2
Chest Supported Row (Machine)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@7
3
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@7
4
Single Arm High Row (Cable)
3 Sets
8-12 Reps
@7
5
Hammer Curl
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@7
Day 5
1
Squat (Barbell)
3 Sets
5 Reps
60%
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7
3
Leg Extension
3 Sets
8-12 Reps
@7
4
Leg Curl
3 Sets
8-12 Reps
@7
Day 6
1
Overhead Press (Barbell)
3 Sets
5 Reps
60%
2
Underhand Lat Pulldown
3 Sets
8-12 Reps
@7
3
Chest Press (Machine)
3 Sets
8-12 Reps
@7
4
Seated Row (Cable)
3 Sets
8-12 Reps
@7
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@7
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
60%
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7
3
Leg Extension
3 Sets
8-12 Reps
@7
4
Leg Curl
3 Sets
8-12 Reps
@7
Day 2
1
Overhead Press (Barbell)
3 Sets
5 Reps
60%
2
Underhand Lat Pulldown
3 Sets
8-12 Reps
@7
3
Chest Press (Machine)
3 Sets
8-12 Reps
@7
4
Seated Row (Cable)
3 Sets
8-12 Reps
@7
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@7
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
60%
2
Hack Squat
3 Sets
8-12 Reps
@7
3
Leg Curl
3 Sets
8-12 Reps
@7
4
Leg Extension
3 Sets
8-12 Reps
@7
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
60%
2
Chest Supported Row (Machine)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@7
3
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@7
4
Single Arm High Row (Cable)
3 Sets
8-12 Reps
@7
5
Hammer Curl
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@7
Day 5
1
Squat (Barbell)
3 Sets
5 Reps
60%
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7
3
Leg Extension
3 Sets
8-12 Reps
@7
4
Leg Curl
3 Sets
8-12 Reps
@7
Day 6
1
Overhead Press (Barbell)
3 Sets
5 Reps
60%
2
Underhand Lat Pulldown
3 Sets
8-12 Reps
@7
3
Chest Press (Machine)
3 Sets
8-12 Reps
@7
4
Seated Row (Cable)
3 Sets
8-12 Reps
@7
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@7
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
60%
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7
3
Leg Extension
3 Sets
8-12 Reps
@7
4
Leg Curl
3 Sets
8-12 Reps
@7
Day 2
1
Overhead Press (Barbell)
3 Sets
5 Reps
60%
2
Underhand Lat Pulldown
3 Sets
8-12 Reps
@7
3
Chest Press (Machine)
3 Sets
8-12 Reps
@7
4
Seated Row (Cable)
3 Sets
8-12 Reps
@7
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@7
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
60%
2
Hack Squat
3 Sets
8-12 Reps
@7
3
Leg Curl
3 Sets
8-12 Reps
@7
4
Leg Extension
3 Sets
8-12 Reps
@7
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
60%
2
Chest Supported Row (Machine)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@7
3
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@7
4
Single Arm High Row (Cable)
3 Sets
8-12 Reps
@7
5
Hammer Curl
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@7
Day 5
1
Squat (Barbell)
3 Sets
5 Reps
60%
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7
3
Leg Extension
3 Sets
8-12 Reps
@7
4
Leg Curl
3 Sets
8-12 Reps
@7
Day 6
1
Overhead Press (Barbell)
3 Sets
5 Reps
60%
2
Underhand Lat Pulldown
3 Sets
8-12 Reps
@7
3
Chest Press (Machine)
3 Sets
8-12 Reps
@7
4
Seated Row (Cable)
3 Sets
8-12 Reps
@7
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@7
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
60%
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7
3
Leg Extension
3 Sets
8-12 Reps
@7
4
Leg Curl
3 Sets
8-12 Reps
@7
Day 2
1
Overhead Press (Barbell)
3 Sets
5 Reps
60%
2
Underhand Lat Pulldown
3 Sets
8-12 Reps
@7
3
Chest Press (Machine)
3 Sets
8-12 Reps
@7
4
Seated Row (Cable)
3 Sets
8-12 Reps
@7
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@7
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
60%
2
Hack Squat
3 Sets
8-12 Reps
@7
3
Leg Curl
3 Sets
8-12 Reps
@7
4
Leg Extension
3 Sets
8-12 Reps
@7
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
60%
2
Chest Supported Row (Machine)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@7
3
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@7
4
Single Arm High Row (Cable)
3 Sets
8-12 Reps
@7
5
Hammer Curl
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@7
Day 5
1
Squat (Barbell)
3 Sets
5 Reps
60%
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7
3
Leg Extension
3 Sets
8-12 Reps
@7
4
Leg Curl
3 Sets
8-12 Reps
@7
Day 6
1
Overhead Press (Barbell)
3 Sets
5 Reps
60%
2
Underhand Lat Pulldown
3 Sets
8-12 Reps
@7
3
Chest Press (Machine)
3 Sets
8-12 Reps
@7
4
Seated Row (Cable)
3 Sets
8-12 Reps
@7
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@7
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
60%
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7
3
Leg Extension
3 Sets
8-12 Reps
@7
4
Leg Curl
3 Sets
8-12 Reps
@7
Day 2
1
Overhead Press (Barbell)
3 Sets
5 Reps
60%
2
Underhand Lat Pulldown
3 Sets
8-12 Reps
@7
3
Chest Press (Machine)
3 Sets
8-12 Reps
@7
4
Seated Row (Cable)
3 Sets
8-12 Reps
@7
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@7
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
60%
2
Hack Squat
3 Sets
8-12 Reps
@7
3
Leg Curl
3 Sets
8-12 Reps
@7
4
Leg Extension
3 Sets
8-12 Reps
@7
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
60%
2
Chest Supported Row (Machine)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@7
3
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@7
4
Single Arm High Row (Cable)
3 Sets
8-12 Reps
@7
5
Hammer Curl
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@7
Day 5
1
Squat (Barbell)
3 Sets
5 Reps
60%
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7
3
Leg Extension
3 Sets
8-12 Reps
@7
4
Leg Curl
3 Sets
8-12 Reps
@7
Day 6
1
Overhead Press (Barbell)
3 Sets
5 Reps
60%
2
Underhand Lat Pulldown
3 Sets
8-12 Reps
@7
3
Chest Press (Machine)
3 Sets
8-12 Reps
@7
4
Seated Row (Cable)
3 Sets
8-12 Reps
@7
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@7
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
60%
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7
3
Leg Extension
3 Sets
8-12 Reps
@7
4
Leg Curl
3 Sets
8-12 Reps
@7
Day 2
1
Overhead Press (Barbell)
3 Sets
5 Reps
60%
2
Underhand Lat Pulldown
3 Sets
8-12 Reps
@7
3
Chest Press (Machine)
3 Sets
8-12 Reps
@7
4
Seated Row (Cable)
3 Sets
8-12 Reps
@7
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@7
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
60%
2
Hack Squat
3 Sets
8-12 Reps
@7
3
Leg Curl
3 Sets
8-12 Reps
@7
4
Leg Extension
3 Sets
8-12 Reps
@7
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
60%
2
Chest Supported Row (Machine)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@7
3
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@7
4
Single Arm High Row (Cable)
3 Sets
8-12 Reps
@7
5
Hammer Curl
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@7
Day 5
1
Squat (Barbell)
3 Sets
5 Reps
60%
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7
3
Leg Extension
3 Sets
8-12 Reps
@7
4
Leg Curl
3 Sets
8-12 Reps
@7
Day 6
1
Overhead Press (Barbell)
3 Sets
5 Reps
60%
2
Underhand Lat Pulldown
3 Sets
8-12 Reps
@7
3
Chest Press (Machine)
3 Sets
8-12 Reps
@7
4
Seated Row (Cable)
3 Sets
8-12 Reps
@7
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@7