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Teddy UL Program Beg U/L Prg
by Ted Ngaleu
1 athletes joined
Program Description
To get big
Program Overview
Level
Beginner, Novice
Goal
Bodyweight Fitness, Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
May 17, 2024 10:03
Last Edited
May 21, 2024 11:53
down_app
Week 1
1 / 12 Weeks
Day 1
1
Decline Push Up
3 Sets
10-12 Reps
@9
2
Pull-Up (Band)
3 Sets
6-10 Reps
@9
3
Chin-Up Band
3 Sets
6-10 Reps
@9
4
Overhead Press (Barbell)
3 Sets
8-10 Reps
@9
5
Dip (Assisted)
3 Sets
6-10 Reps
@9
6
Inverted Row
3 Sets
10-12 Reps
@9
7
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
8
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@9
Day 2
1
Squat (Smith Machine)
3 Sets
8-10 Reps
@9
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@9
3
Deficit Push Up
3 Sets
10-12 Reps
@9
4
Bulgarian Split Squat (Barbell)
3 Sets
10-12 Reps
@9
5
Seated Calf Raise
3 Sets
15-20 Reps
@9
6
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@9
7
Bicep Curl (Machine)
3 Sets
10-12 Reps
@9
Day 3
1
Decline Push Up
3 Sets
10-12 Reps
@9
2
Pull-Up (Band)
3 Sets
6-10 Reps
@9
3
Chin-Up Band
3 Sets
6-10 Reps
@9
4
Overhead Press (Barbell)
3 Sets
8-10 Reps
@9
5
Dip (Assisted)
3 Sets
6-10 Reps
@9
6
Inverted Row
3 Sets
10-12 Reps
@9
7
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
8
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@9
Day 4
1
Squat (Smith Machine)
3 Sets
8-10 Reps
@9
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@9
3
Deficit Push Up
3 Sets
10-12 Reps
@9
4
Bulgarian Split Squat (Barbell)
3 Sets
10-12 Reps
@9
5
Seated Calf Raise
3 Sets
15-20 Reps
@9
6
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@9
7
Bicep Curl (Machine)
3 Sets
10-12 Reps
@9
Day 1
1
Decline Push Up
3 Sets
10-12 Reps
@9
2
Pull-Up (Band)
3 Sets
6-10 Reps
@9
3
Chin-Up Band
3 Sets
6-10 Reps
@9
4
Overhead Press (Barbell)
3 Sets
8-10 Reps
@9
5
Dip (Assisted)
3 Sets
6-10 Reps
@9
6
Inverted Row
3 Sets
10-12 Reps
@9
7
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
8
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@9
Day 2
1
Squat (Smith Machine)
3 Sets
8-10 Reps
@9
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@9
3
Deficit Push Up
3 Sets
10-12 Reps
@9
4
Bulgarian Split Squat (Barbell)
3 Sets
10-12 Reps
@9
5
Seated Calf Raise
3 Sets
15-20 Reps
@9
6
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@9
7
Bicep Curl (Machine)
3 Sets
10-12 Reps
@9
Day 3
1
Decline Push Up
3 Sets
10-12 Reps
@9
2
Pull-Up (Band)
3 Sets
6-10 Reps
@9
3
Chin-Up Band
3 Sets
6-10 Reps
@9
4
Overhead Press (Barbell)
3 Sets
8-10 Reps
@9
5
Dip (Assisted)
3 Sets
6-10 Reps
@9
6
Inverted Row
3 Sets
10-12 Reps
@9
7
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
8
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@9
Day 4
1
Squat (Smith Machine)
3 Sets
8-10 Reps
@9
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@9
3
Deficit Push Up
3 Sets
10-12 Reps
@9
4
Bulgarian Split Squat (Barbell)
3 Sets
10-12 Reps
@9
5
Seated Calf Raise
3 Sets
15-20 Reps
@9
6
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@9
7
Bicep Curl (Machine)
3 Sets
10-12 Reps
@9
Day 1
1
Decline Push Up
3 Sets
10-12 Reps
@9
2
Pull-Up (Band)
3 Sets
6-10 Reps
@9
3
Chin-Up Band
3 Sets
6-10 Reps
@9
4
Overhead Press (Barbell)
3 Sets
8-10 Reps
@9
5
Dip (Assisted)
3 Sets
6-10 Reps
@9
6
Inverted Row
3 Sets
10-12 Reps
@9
7
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
8
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@9
Day 2
1
Squat (Smith Machine)
3 Sets
8-10 Reps
@9
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@9
3
Deficit Push Up
3 Sets
10-12 Reps
@9
4
Bulgarian Split Squat (Barbell)
3 Sets
10-12 Reps
@9
5
Seated Calf Raise
3 Sets
15-20 Reps
@9
6
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@9
7
Bicep Curl (Machine)
3 Sets
10-12 Reps
@9
Day 3
1
Decline Push Up
3 Sets
10-12 Reps
@9
2
Pull-Up (Band)
3 Sets
6-10 Reps
@9
3
Chin-Up Band
3 Sets
6-10 Reps
@9
4
Overhead Press (Barbell)
3 Sets
8-10 Reps
@9
5
Dip (Assisted)
3 Sets
6-10 Reps
@9
6
Inverted Row
3 Sets
10-12 Reps
@9
7
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
8
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@9
Day 4
1
Squat (Smith Machine)
3 Sets
8-10 Reps
@9
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@9
3
Deficit Push Up
3 Sets
10-12 Reps
@9
4
Bulgarian Split Squat (Barbell)
3 Sets
10-12 Reps
@9
5
Seated Calf Raise
3 Sets
15-20 Reps
@9
6
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@9
7
Bicep Curl (Machine)
3 Sets
10-12 Reps
@9
Day 1
1
Decline Push Up
3 Sets
10-12 Reps
@9
2
Pull-Up (Band)
3 Sets
6-10 Reps
@9
3
Chin-Up Band
3 Sets
6-10 Reps
@9
4
Overhead Press (Barbell)
3 Sets
8-10 Reps
@9
5
Dip (Assisted)
3 Sets
6-10 Reps
@9
6
Inverted Row
3 Sets
10-12 Reps
@9
7
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
8
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@9
Day 2
1
Squat (Smith Machine)
3 Sets
8-10 Reps
@9
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@9
3
Deficit Push Up
3 Sets
10-12 Reps
@9
4
Bulgarian Split Squat (Barbell)
3 Sets
10-12 Reps
@9
5
Seated Calf Raise
3 Sets
15-20 Reps
@9
6
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@9
7
Bicep Curl (Machine)
3 Sets
10-12 Reps
@9
Day 3
1
Decline Push Up
3 Sets
10-12 Reps
@9
2
Pull-Up (Band)
3 Sets
6-10 Reps
@9
3
Chin-Up Band
3 Sets
6-10 Reps
@9
4
Overhead Press (Barbell)
3 Sets
8-10 Reps
@9
5
Dip (Assisted)
3 Sets
6-10 Reps
@9
6
Inverted Row
3 Sets
10-12 Reps
@9
7
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
8
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@9
Day 4
1
Squat (Smith Machine)
3 Sets
8-10 Reps
@9
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@9
3
Deficit Push Up
3 Sets
10-12 Reps
@9
4
Bulgarian Split Squat (Barbell)
3 Sets
10-12 Reps
@9
5
Seated Calf Raise
3 Sets
15-20 Reps
@9
6
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@9
7
Bicep Curl (Machine)
3 Sets
10-12 Reps
@9
Day 1
1
Decline Push Up
3 Sets
10-12 Reps
@9
2
Pull-Up (Band)
3 Sets
6-10 Reps
@9
3
Chin-Up Band
3 Sets
6-10 Reps
@9
4
Overhead Press (Barbell)
3 Sets
8-10 Reps
@9
5
Dip (Assisted)
3 Sets
6-10 Reps
@9
6
Inverted Row
3 Sets
10-12 Reps
@9
7
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
8
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@9
Day 2
1
Squat (Smith Machine)
3 Sets
8-10 Reps
@9
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@9
3
Deficit Push Up
3 Sets
10-12 Reps
@9
4
Bulgarian Split Squat (Barbell)
3 Sets
10-12 Reps
@9
5
Seated Calf Raise
3 Sets
15-20 Reps
@9
6
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@9
7
Bicep Curl (Machine)
3 Sets
10-12 Reps
@9
Day 3
1
Decline Push Up
3 Sets
10-12 Reps
@9
2
Pull-Up (Band)
3 Sets
6-10 Reps
@9
3
Chin-Up Band
3 Sets
6-10 Reps
@9
4
Overhead Press (Barbell)
3 Sets
8-10 Reps
@9
5
Dip (Assisted)
3 Sets
6-10 Reps
@9
6
Inverted Row
3 Sets
10-12 Reps
@9
7
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
8
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@9
Day 4
1
Squat (Smith Machine)
3 Sets
8-10 Reps
@9
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@9
3
Deficit Push Up
3 Sets
10-12 Reps
@9
4
Bulgarian Split Squat (Barbell)
3 Sets
10-12 Reps
@9
5
Seated Calf Raise
3 Sets
15-20 Reps
@9
6
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@9
7
Bicep Curl (Machine)
3 Sets
10-12 Reps
@9
Day 1
1
Decline Push Up
3 Sets
10-12 Reps
@9
2
Pull-Up (Band)
3 Sets
6-10 Reps
@9
3
Chin-Up Band
3 Sets
6-10 Reps
@9
4
Overhead Press (Barbell)
3 Sets
8-10 Reps
@9
5
Dip (Assisted)
3 Sets
6-10 Reps
@9
6
Inverted Row
3 Sets
10-12 Reps
@9
7
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
8
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@9
Day 2
1
Squat (Smith Machine)
3 Sets
8-10 Reps
@9
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@9
3
Deficit Push Up
3 Sets
10-12 Reps
@9
4
Bulgarian Split Squat (Barbell)
3 Sets
10-12 Reps
@9
5
Seated Calf Raise
3 Sets
15-20 Reps
@9
6
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@9
7
Bicep Curl (Machine)
3 Sets
10-12 Reps
@9
Day 3
1
Decline Push Up
3 Sets
10-12 Reps
@9
2
Pull-Up (Band)
3 Sets
6-10 Reps
@9
3
Chin-Up Band
3 Sets
6-10 Reps
@9
4
Overhead Press (Barbell)
3 Sets
8-10 Reps
@9
5
Dip (Assisted)
3 Sets
6-10 Reps
@9
6
Inverted Row
3 Sets
10-12 Reps
@9
7
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
8
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@9
Day 4
1
Squat (Smith Machine)
3 Sets
8-10 Reps
@9
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@9
3
Deficit Push Up
3 Sets
10-12 Reps
@9
4
Bulgarian Split Squat (Barbell)
3 Sets
10-12 Reps
@9
5
Seated Calf Raise
3 Sets
15-20 Reps
@9
6
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@9
7
Bicep Curl (Machine)
3 Sets
10-12 Reps
@9
Day 1
1
Decline Push Up
3 Sets
10-12 Reps
@9
2
Pull-Up (Band)
3 Sets
6-10 Reps
@9
3
Chin-Up Band
3 Sets
6-10 Reps
@9
4
Overhead Press (Barbell)
3 Sets
8-10 Reps
@9
5
Dip (Assisted)
3 Sets
6-10 Reps
@9
6
Inverted Row
3 Sets
10-12 Reps
@9
7
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
8
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@9
Day 2
1
Squat (Smith Machine)
3 Sets
8-10 Reps
@9
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@9
3
Deficit Push Up
3 Sets
10-12 Reps
@9
4
Bulgarian Split Squat (Barbell)
3 Sets
10-12 Reps
@9
5
Seated Calf Raise
3 Sets
15-20 Reps
@9
6
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@9
7
Bicep Curl (Machine)
3 Sets
10-12 Reps
@9
Day 3
1
Decline Push Up
3 Sets
10-12 Reps
@9
2
Pull-Up (Band)
3 Sets
6-10 Reps
@9
3
Chin-Up Band
3 Sets
6-10 Reps
@9
4
Overhead Press (Barbell)
3 Sets
8-10 Reps
@9
5
Dip (Assisted)
3 Sets
6-10 Reps
@9
6
Inverted Row
3 Sets
10-12 Reps
@9
7
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
8
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@9
Day 4
1
Squat (Smith Machine)
3 Sets
8-10 Reps
@9
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@9
3
Deficit Push Up
3 Sets
10-12 Reps
@9
4
Bulgarian Split Squat (Barbell)
3 Sets
10-12 Reps
@9
5
Seated Calf Raise
3 Sets
15-20 Reps
@9
6
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@9
7
Bicep Curl (Machine)
3 Sets
10-12 Reps
@9
Day 1
1
Decline Push Up
3 Sets
10-12 Reps
@9
2
Pull-Up (Band)
3 Sets
6-10 Reps
@9
3
Chin-Up Band
3 Sets
6-10 Reps
@9
4
Overhead Press (Barbell)
3 Sets
8-10 Reps
@9
5
Dip (Assisted)
3 Sets
6-10 Reps
@9
6
Inverted Row
3 Sets
10-12 Reps
@9
7
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
8
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@9
Day 2
1
Squat (Smith Machine)
3 Sets
8-10 Reps
@9
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@9
3
Deficit Push Up
3 Sets
10-12 Reps
@9
4
Bulgarian Split Squat (Barbell)
3 Sets
10-12 Reps
@9
5
Seated Calf Raise
3 Sets
15-20 Reps
@9
6
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@9
7
Bicep Curl (Machine)
3 Sets
10-12 Reps
@9
Day 3
1
Decline Push Up
3 Sets
10-12 Reps
@9
2
Pull-Up (Band)
3 Sets
6-10 Reps
@9
3
Chin-Up Band
3 Sets
6-10 Reps
@9
4
Overhead Press (Barbell)
3 Sets
8-10 Reps
@9
5
Dip (Assisted)
3 Sets
6-10 Reps
@9
6
Inverted Row
3 Sets
10-12 Reps
@9
7
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
8
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@9
Day 4
1
Squat (Smith Machine)
3 Sets
8-10 Reps
@9
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@9
3
Deficit Push Up
3 Sets
10-12 Reps
@9
4
Bulgarian Split Squat (Barbell)
3 Sets
10-12 Reps
@9
5
Seated Calf Raise
3 Sets
15-20 Reps
@9
6
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@9
7
Bicep Curl (Machine)
3 Sets
10-12 Reps
@9
Day 1
1
Decline Push Up
3 Sets
10-12 Reps
@9
2
Pull-Up (Band)
3 Sets
6-10 Reps
@9
3
Chin-Up Band
3 Sets
6-10 Reps
@9
4
Overhead Press (Barbell)
3 Sets
8-10 Reps
@9
5
Dip (Assisted)
3 Sets
6-10 Reps
@9
6
Inverted Row
3 Sets
10-12 Reps
@9
7
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
8
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@9
Day 2
1
Squat (Smith Machine)
3 Sets
8-10 Reps
@9
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@9
3
Deficit Push Up
3 Sets
10-12 Reps
@9
4
Bulgarian Split Squat (Barbell)
3 Sets
10-12 Reps
@9
5
Seated Calf Raise
3 Sets
15-20 Reps
@9
6
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@9
7
Bicep Curl (Machine)
3 Sets
10-12 Reps
@9
Day 3
1
Decline Push Up
3 Sets
10-12 Reps
@9
2
Pull-Up (Band)
3 Sets
6-10 Reps
@9
3
Chin-Up Band
3 Sets
6-10 Reps
@9
4
Overhead Press (Barbell)
3 Sets
8-10 Reps
@9
5
Dip (Assisted)
3 Sets
6-10 Reps
@9
6
Inverted Row
3 Sets
10-12 Reps
@9
7
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
8
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@9
Day 4
1
Squat (Smith Machine)
3 Sets
8-10 Reps
@9
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@9
3
Deficit Push Up
3 Sets
10-12 Reps
@9
4
Bulgarian Split Squat (Barbell)
3 Sets
10-12 Reps
@9
5
Seated Calf Raise
3 Sets
15-20 Reps
@9
6
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@9
7
Bicep Curl (Machine)
3 Sets
10-12 Reps
@9
Day 1
1
Decline Push Up
3 Sets
10-12 Reps
@9
2
Pull-Up (Band)
3 Sets
6-10 Reps
@9
3
Chin-Up Band
3 Sets
6-10 Reps
@9
4
Overhead Press (Barbell)
3 Sets
8-10 Reps
@9
5
Dip (Assisted)
3 Sets
6-10 Reps
@9
6
Inverted Row
3 Sets
10-12 Reps
@9
7
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
8
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@9
Day 2
1
Squat (Smith Machine)
3 Sets
8-10 Reps
@9
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@9
3
Deficit Push Up
3 Sets
10-12 Reps
@9
4
Bulgarian Split Squat (Barbell)
3 Sets
10-12 Reps
@9
5
Seated Calf Raise
3 Sets
15-20 Reps
@9
6
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@9
7
Bicep Curl (Machine)
3 Sets
10-12 Reps
@9
Day 3
1
Decline Push Up
3 Sets
10-12 Reps
@9
2
Pull-Up (Band)
3 Sets
6-10 Reps
@9
3
Chin-Up Band
3 Sets
6-10 Reps
@9
4
Overhead Press (Barbell)
3 Sets
8-10 Reps
@9
5
Dip (Assisted)
3 Sets
6-10 Reps
@9
6
Inverted Row
3 Sets
10-12 Reps
@9
7
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
8
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@9
Day 4
1
Squat (Smith Machine)
3 Sets
8-10 Reps
@9
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@9
3
Deficit Push Up
3 Sets
10-12 Reps
@9
4
Bulgarian Split Squat (Barbell)
3 Sets
10-12 Reps
@9
5
Seated Calf Raise
3 Sets
15-20 Reps
@9
6
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@9
7
Bicep Curl (Machine)
3 Sets
10-12 Reps
@9
Day 1
1
Decline Push Up
3 Sets
10-12 Reps
@9
2
Pull-Up (Band)
3 Sets
6-10 Reps
@9
3
Chin-Up Band
3 Sets
6-10 Reps
@9
4
Overhead Press (Barbell)
3 Sets
8-10 Reps
@9
5
Dip (Assisted)
3 Sets
6-10 Reps
@9
6
Inverted Row
3 Sets
10-12 Reps
@9
7
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
8
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@9
Day 2
1
Squat (Smith Machine)
3 Sets
8-10 Reps
@9
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@9
3
Deficit Push Up
3 Sets
10-12 Reps
@9
4
Bulgarian Split Squat (Barbell)
3 Sets
10-12 Reps
@9
5
Seated Calf Raise
3 Sets
15-20 Reps
@9
6
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@9
7
Bicep Curl (Machine)
3 Sets
10-12 Reps
@9
Day 3
1
Decline Push Up
3 Sets
10-12 Reps
@9
2
Pull-Up (Band)
3 Sets
6-10 Reps
@9
3
Chin-Up Band
3 Sets
6-10 Reps
@9
4
Overhead Press (Barbell)
3 Sets
8-10 Reps
@9
5
Dip (Assisted)
3 Sets
6-10 Reps
@9
6
Inverted Row
3 Sets
10-12 Reps
@9
7
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
8
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@9
Day 4
1
Squat (Smith Machine)
3 Sets
8-10 Reps
@9
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@9
3
Deficit Push Up
3 Sets
10-12 Reps
@9
4
Bulgarian Split Squat (Barbell)
3 Sets
10-12 Reps
@9
5
Seated Calf Raise
3 Sets
15-20 Reps
@9
6
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@9
7
Bicep Curl (Machine)
3 Sets
10-12 Reps
@9
Day 1
1
Decline Push Up
3 Sets
10-12 Reps
@9
2
Pull-Up (Band)
3 Sets
6-10 Reps
@9
3
Chin-Up Band
3 Sets
6-10 Reps
@9
4
Overhead Press (Barbell)
3 Sets
8-10 Reps
@9
5
Dip (Assisted)
3 Sets
6-10 Reps
@9
6
Inverted Row
3 Sets
10-12 Reps
@9
7
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
8
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@9
Day 2
1
Squat (Smith Machine)
3 Sets
8-10 Reps
@9
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@9
3
Deficit Push Up
3 Sets
10-12 Reps
@9
4
Bulgarian Split Squat (Barbell)
3 Sets
10-12 Reps
@9
5
Seated Calf Raise
3 Sets
15-20 Reps
@9
6
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@9
7
Bicep Curl (Machine)
3 Sets
10-12 Reps
@9
Day 3
1
Decline Push Up
3 Sets
10-12 Reps
@9
2
Pull-Up (Band)
3 Sets
6-10 Reps
@9
3
Chin-Up Band
3 Sets
6-10 Reps
@9
4
Overhead Press (Barbell)
3 Sets
8-10 Reps
@9
5
Dip (Assisted)
3 Sets
6-10 Reps
@9
6
Inverted Row
3 Sets
10-12 Reps
@9
7
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
8
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@9
Day 4
1
Squat (Smith Machine)
3 Sets
8-10 Reps
@9
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@9
3
Deficit Push Up
3 Sets
10-12 Reps
@9
4
Bulgarian Split Squat (Barbell)
3 Sets
10-12 Reps
@9
5
Seated Calf Raise
3 Sets
15-20 Reps
@9
6
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@9
7
Bicep Curl (Machine)
3 Sets
10-12 Reps
@9