logo
The Dragon Slayer
by Duy T.
5 athletes joined
5.0
(1 rating)
Program Description
The purpose of this program is to provide a base to achieve a dragon slayer physique
Program Overview
Level
Novice, Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Dec 31, 2023 03:11
Last Edited
May 08, 2024 02:25
down_app
Week 1
1 / 12 Weeks
Day 1
1
Lat Pulldown
2 Sets
10-15 Reps
@6
2
Barbell Row
4 Sets
5-12 Reps
@8
3
Wide Grip Pull-Up
2 Sets
AMRAP
@7
4
Power Shrug
3 Sets
5-12 Reps
@8.5
5
Shoulder Press (Plate Loaded)
2 Sets
8-15 Reps
@7.5
6
One Arm Lateral Raise (Cable)
3 Sets
6-20 Reps
@7
7
Reverse Pec Deck
3 Sets
5-10 Reps
@7
8A
Face Pull
2 Sets
8-20 Reps
@7
9A
Standing Pullover (Cable)
2 Sets
5-10 Reps
@7.5
10
High Row
3 Sets
5-10 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
3-8 Reps
@9.5
2
Incline Chest Press (Machine)
3 Sets
6-12 Reps
@8
3
Pec Deck (Machine)
3 Sets
8-15 Reps
@7.5
4
Skull Crusher
3 Sets
6-12 Reps
@8
5A
Tricep Rope Push Down (Cable)
3 Sets
6-15 Reps
@7
6A
Bicep Curl (Cable)
3 Sets
6-15 Reps
@7
7A
Preacher Curl (Barbell)
3 Sets
6-12 Reps
@8
8A
Single Arm Overhead Tricep Extension
3 Sets
6-12 Reps
@7
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@9.5
2
Hack Squat
3 Sets
8-20 Reps
@8.5
3A
Wrist Curls
3 Sets
10-20 Reps
@6.5
4A
Leg Raise (Captain's Chair)
3 Sets
20-30 Reps
@7.5
5A
Sit Up
3 Sets
3-15 Reps
@7
6A
Reverse Bicep Curl (EZ Bar)
3 Sets
6-12 Reps
@7.5
7
Leg Extension
2 Sets
10-20 Reps
@6.5
8
Lying Leg Curl
2 Sets
8-20 Reps
@6.5
Day 4
1
Overhead Press (Barbell)
3 Sets
4-8 Reps
@8
2
Seated Row (Cable)
2 Sets
7-12 Reps
@7
3A
Lateral Raise (Dumbbell)
4 Sets
8-20 Reps
@7
4A
Kroc Row
3 Sets
6-12 Reps
@8
5
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@7.5
6
Wide Grip Lat Pulldown
3 Sets
6-12 Reps
@7.5
7
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@7
Day 6
1
Deadlift (Barbell)
3 Sets
3-8 Reps
@9.5
2A
Rear Delt Fly (Machine)
3 Sets
8-15 Reps
@7
3A
Tricep Pushdown (Cable)
3 Sets
6-12 Reps
@7.5
4A
Hammer Curl
3 Sets
6-12 Reps
@7.5
5A
Neck Curl
3 Sets
8-20 Reps
@6.5
6A
Sit Up
3 Sets
4-12 Reps
@7.5
7A
Reverse Wrist Curl (Dumbbell)
3 Sets
8-15 Reps
@7
8
Lateral Raise (Machine)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@9.5
@7
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
5-12 Reps
@9
2
Bicep Curl (Barbell)
3 Sets
4-10 Reps
@7.5
3
Single Arm Pushdown
3 Sets
6-12 Reps
@7
4A
Chest Press (Machine)
3 Sets
6-12 Reps
@7.5
5A
Pinwheel Curl
3 Sets
6-12 Reps
@7
6A
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
@7.5
7A
Tricep Extension (Barbell)
3 Sets
6-12 Reps
@7.5
8
Chest Fly (Cable)
4 Sets
8-15 Reps
@7.5
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@9.5
2
Hack Squat
3 Sets
8-20 Reps
@8.5
3A
Wrist Curls
3 Sets
10-20 Reps
@6.5
4A
Leg Raise (Captain's Chair)
3 Sets
20-30 Reps
@7.5
5A
Sit Up
3 Sets
3-15 Reps
@7
6A
Reverse Bicep Curl (EZ Bar)
3 Sets
6-12 Reps
@7.5
7
Leg Extension
2 Sets
10-20 Reps
@6.5
8
Lying Leg Curl
2 Sets
8-20 Reps
@6.5
Day 6
1
Rack Pull (Barbell)
3 Sets
5-8 Reps
@9
2A
Rear Delt Fly (Machine)
3 Sets
8-15 Reps
@7
3A
Tricep Pushdown (Cable)
3 Sets
6-12 Reps
@7.5
4A
Hammer Curl
3 Sets
6-12 Reps
@7.5
5A
Neck Curl
3 Sets
8-20 Reps
@6.5
6A
Sit Up
3 Sets
4-12 Reps
@7.5
7A
Reverse Wrist Curl (Dumbbell)
3 Sets
8-15 Reps
@7
8
Lateral Raise (Machine)
3 Sets
6-12 Reps
@7
Day 2
1
Bench Press (Close Grip)
4 Sets
5-8 Reps
@9
2
Incline Chest Press (Machine)
3 Sets
6-12 Reps
@8
3
Pec Deck (Machine)
3 Sets
8-15 Reps
@7.5
4
Skull Crusher
3 Sets
6-12 Reps
@8
5A
Tricep Rope Push Down (Cable)
3 Sets
6-15 Reps
@7
6A
Bicep Curl (Cable)
3 Sets
6-15 Reps
@7
7A
Preacher Curl (Barbell)
3 Sets
6-12 Reps
@8
8A
Single Arm Overhead Tricep Extension
3 Sets
6-12 Reps
@7
Day 1
1
Lat Pulldown
2 Sets
10-15 Reps
@6
2
Chest Supported Row (Dumbbell)
4 Sets
5-12 Reps
@8.5
3
Wide Grip Pull-Up
2 Sets
AMRAP
@7
4
Power Shrug
3 Sets
5-12 Reps
@8.5
5
Overhead Press (Barbell)
2 Sets
8-15 Reps
@7.5
6
One Arm Lateral Raise (Cable)
3 Sets
6-20 Reps
@7
7
Reverse Pec Deck
3 Sets
5-10 Reps
@7
8A
Face Pull
2 Sets
8-20 Reps
@7
9A
Standing Pullover (Cable)
2 Sets
5-10 Reps
@7.5
10
Upright Row (Barbell)
2 Sets
8-15 Reps
@7
Day 4
1
Seated Overhead Press (Dumbbell)
3 Sets
5-10 Reps
@9
2
Seated Row (Cable)
2 Sets
7-12 Reps
@7
3A
Lateral Raise (Dumbbell)
4 Sets
8-20 Reps
@7
4A
Kroc Row
3 Sets
6-12 Reps
@8
5
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@7.5
6
Wide Grip Lat Pulldown
3 Sets
6-12 Reps
@7.5
7
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@7
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
5-12 Reps
@9
2
Bicep Curl (Barbell)
3 Sets
4-10 Reps
@7.5
3
Single Arm Pushdown
3 Sets
6-12 Reps
@7
4A
Chest Press (Machine)
3 Sets
6-12 Reps
@7.5
5A
Pinwheel Curl
3 Sets
6-12 Reps
@7
6A
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
@7.5
7A
Tricep Extension (Barbell)
3 Sets
6-12 Reps
@7.5
8
Chest Fly (Cable)
4 Sets
8-15 Reps
@7.5
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@9.5
2
Hack Squat
3 Sets
8-20 Reps
@8.5
3A
Wrist Curls
3 Sets
10-20 Reps
@6.5
4A
Leg Raise (Captain's Chair)
3 Sets
20-30 Reps
@7.5
5A
Sit Up
3 Sets
3-15 Reps
@7
6A
Reverse Bicep Curl (EZ Bar)
3 Sets
6-12 Reps
@7.5
7
Leg Extension
2 Sets
10-20 Reps
@6.5
8
Lying Leg Curl
2 Sets
8-20 Reps
@6.5
Day 4
1
Overhead Press (Barbell)
3 Sets
4-8 Reps
@8
2
Seated Row (Cable)
2 Sets
7-12 Reps
@7
3A
Lateral Raise (Dumbbell)
4 Sets
8-20 Reps
@7
4A
Kroc Row
3 Sets
6-12 Reps
@8
5
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@7.5
6
Wide Grip Lat Pulldown
3 Sets
6-12 Reps
@7.5
7
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@7
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
5-12 Reps
@9
2
Bicep Curl (Barbell)
3 Sets
4-10 Reps
@7.5
3
Single Arm Pushdown
3 Sets
6-12 Reps
@7
4A
Chest Press (Machine)
3 Sets
6-12 Reps
@7.5
5A
Pinwheel Curl
3 Sets
6-12 Reps
@7
6A
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
@7.5
7A
Tricep Extension (Barbell)
3 Sets
6-12 Reps
@7.5
8
Chest Fly (Cable)
4 Sets
8-15 Reps
@7.5
Day 1
1
Lat Pulldown
2 Sets
10-15 Reps
@6
2
T-Bar Row
4 Sets
3-10 Reps
@9
3
Wide Grip Pull-Up
2 Sets
AMRAP
@7
4
Power Shrug
3 Sets
5-12 Reps
@8.5
5
Shoulder Press (Plate Loaded)
2 Sets
8-15 Reps
@7.5
6
One Arm Lateral Raise (Cable)
3 Sets
6-20 Reps
@7
7
Reverse Pec Deck
3 Sets
5-10 Reps
@7
8A
Face Pull
2 Sets
8-20 Reps
@7
9A
Standing Pullover (Cable)
2 Sets
5-10 Reps
@7.5
10
High Row
3 Sets
5-10 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
3-8 Reps
@9.5
2
Bench Press (Paused)
2 Sets
7-15 Reps
@8
3
Incline Chest Press (Machine)
3 Sets
6-12 Reps
@8
4
Pec Deck (Machine)
3 Sets
8-15 Reps
@7.5
5
Skull Crusher
3 Sets
6-12 Reps
@8
6A
Tricep Rope Push Down (Cable)
3 Sets
6-15 Reps
@7
7A
Bicep Curl (Cable)
3 Sets
6-15 Reps
@7
8A
Preacher Curl (Barbell)
3 Sets
6-12 Reps
@8
9A
Single Arm Overhead Tricep Extension
3 Sets
6-12 Reps
@7
Day 6
1
Deadlift (Deficit)
3 Sets
5-10 Reps
@9.5
2A
Rear Delt Fly (Machine)
3 Sets
8-15 Reps
@7
3A
Tricep Pushdown (Cable)
3 Sets
6-12 Reps
@7.5
4A
Hammer Curl
3 Sets
6-12 Reps
@7.5
5A
Neck Curl
3 Sets
8-20 Reps
@6.5
6A
Sit Up
3 Sets
4-12 Reps
@7.5
7A
Reverse Wrist Curl (Dumbbell)
3 Sets
8-15 Reps
@7
8
Lateral Raise (Machine)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@9.5
@7
Day 2
1
Bench Press (Close Grip)
4 Sets
5-8 Reps
@9
2
Incline Chest Press (Machine)
3 Sets
6-12 Reps
@8
3
Pec Deck (Machine)
3 Sets
8-15 Reps
@7.5
4
Skull Crusher
3 Sets
6-12 Reps
@8
5A
Tricep Rope Push Down (Cable)
3 Sets
6-15 Reps
@7
6A
Bicep Curl (Cable)
3 Sets
6-15 Reps
@7
7A
Preacher Curl (Barbell)
3 Sets
6-12 Reps
@8
8A
Single Arm Overhead Tricep Extension
3 Sets
6-12 Reps
@7
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@9.5
2
Hack Squat
3 Sets
8-20 Reps
@8.5
3A
Wrist Curls
3 Sets
10-20 Reps
@6.5
4A
Leg Raise (Captain's Chair)
3 Sets
20-30 Reps
@7.5
5A
Sit Up
3 Sets
3-15 Reps
@7
6A
Reverse Bicep Curl (EZ Bar)
3 Sets
6-12 Reps
@7.5
7
Leg Extension
2 Sets
10-20 Reps
@6.5
8
Lying Leg Curl
2 Sets
8-20 Reps
@6.5
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
5-12 Reps
@9
2
Bicep Curl (Barbell)
3 Sets
4-10 Reps
@7.5
3
Single Arm Pushdown
3 Sets
6-12 Reps
@7
4A
Chest Press (Machine)
3 Sets
6-12 Reps
@7.5
5A
Pinwheel Curl
3 Sets
6-12 Reps
@7
6A
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
@7.5
7A
Tricep Extension (Barbell)
3 Sets
6-12 Reps
@7.5
8
Chest Fly (Cable)
4 Sets
8-15 Reps
@7.5
Day 6
1
Rack Pull (Barbell)
3 Sets
5-8 Reps
@9
2A
Rear Delt Fly (Machine)
3 Sets
8-15 Reps
@7
3A
Tricep Pushdown (Cable)
3 Sets
6-12 Reps
@7.5
4A
Hammer Curl
3 Sets
6-12 Reps
@7.5
5A
Neck Curl
3 Sets
8-20 Reps
@6.5
6A
Sit Up
3 Sets
4-12 Reps
@7.5
7A
Reverse Wrist Curl (Dumbbell)
3 Sets
8-15 Reps
@7
8
Lateral Raise (Machine)
3 Sets
6-12 Reps
@7
Day 1
1
Lat Pulldown
2 Sets
10-15 Reps
@6
2
Chest Supported Row (Machine)
4 Sets
6-12 Reps
@7.5
3
Wide Grip Pull-Up
2 Sets
AMRAP
@7
4
Power Shrug
3 Sets
5-12 Reps
@8.5
5
Overhead Press (Barbell)
2 Sets
8-15 Reps
@7.5
6
One Arm Lateral Raise (Cable)
3 Sets
6-20 Reps
@7
7
Reverse Pec Deck
3 Sets
5-10 Reps
@7
8A
Face Pull
2 Sets
8-20 Reps
@7
9A
Standing Pullover (Cable)
2 Sets
5-10 Reps
@7.5
10
Upright Row (Barbell)
2 Sets
8-15 Reps
@7
Day 4
1
Seated Overhead Press (Dumbbell)
3 Sets
5-10 Reps
@9
2
Seated Row (Cable)
3 Sets
7-12 Reps
@7
3A
Lateral Raise (Dumbbell)
4 Sets
8-20 Reps
@7
4A
Kroc Row
2 Sets
6-12 Reps
@8
5
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@7.5
6
Wide Grip Lat Pulldown
3 Sets
6-12 Reps
@7.5
7
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@7
Day 1
1
Lat Pulldown
2 Sets
10-15 Reps
@6
2
Barbell Row
4 Sets
5-12 Reps
@8
3
Wide Grip Pull-Up
2 Sets
AMRAP
@7
4
Power Shrug
3 Sets
5-12 Reps
@8.5
5
Shoulder Press (Plate Loaded)
2 Sets
8-15 Reps
@7.5
6
One Arm Lateral Raise (Cable)
3 Sets
6-20 Reps
@7
7
Reverse Pec Deck
3 Sets
5-10 Reps
@7
8A
Face Pull
2 Sets
8-20 Reps
@7
9A
Standing Pullover (Cable)
2 Sets
5-10 Reps
@7.5
10
High Row
3 Sets
5-10 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
3-8 Reps
@9.5
2
Incline Chest Press (Machine)
3 Sets
6-12 Reps
@8
3
Pec Deck (Machine)
3 Sets
8-15 Reps
@7.5
4
Skull Crusher
3 Sets
6-12 Reps
@8
5A
Tricep Rope Push Down (Cable)
3 Sets
6-15 Reps
@7
6A
Bicep Curl (Cable)
3 Sets
6-15 Reps
@7
7A
Preacher Curl (Barbell)
3 Sets
6-12 Reps
@8
8A
Single Arm Overhead Tricep Extension
3 Sets
6-12 Reps
@7
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@9.5
2
Hack Squat
3 Sets
8-20 Reps
@8.5
3A
Wrist Curls
3 Sets
10-20 Reps
@6.5
4A
Leg Raise (Captain's Chair)
3 Sets
20-30 Reps
@7.5
5A
Sit Up
3 Sets
3-15 Reps
@7
6A
Reverse Bicep Curl (EZ Bar)
3 Sets
6-12 Reps
@7.5
7
Leg Extension
2 Sets
10-20 Reps
@6.5
8
Lying Leg Curl
2 Sets
8-20 Reps
@6.5
Day 4
1
Overhead Press (Barbell)
3 Sets
4-8 Reps
@8
2
Seated Row (Cable)
2 Sets
7-12 Reps
@7
3A
Lateral Raise (Dumbbell)
4 Sets
8-20 Reps
@7
4A
Kroc Row
3 Sets
6-12 Reps
@8
5
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@7.5
6
Wide Grip Lat Pulldown
3 Sets
6-12 Reps
@7.5
7
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@7
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
5-12 Reps
@9
2
Bicep Curl (Barbell)
3 Sets
4-10 Reps
@7.5
3
Single Arm Pushdown
3 Sets
6-12 Reps
@7
4A
Chest Press (Machine)
3 Sets
6-12 Reps
@7.5
5A
Pinwheel Curl
3 Sets
6-12 Reps
@7
6
Chest Fly (Cable)
4 Sets
8-15 Reps
@7.5
Day 6
1
Rack Pull (Barbell)
3 Sets
5-8 Reps
@9
2A
Rear Delt Fly (Machine)
3 Sets
8-15 Reps
@7
3A
Tricep Pushdown (Cable)
3 Sets
6-12 Reps
@7.5
4A
Hammer Curl
3 Sets
6-12 Reps
@7.5
5A
Neck Curl
3 Sets
8-20 Reps
@6.5
6A
Sit Up
3 Sets
4-12 Reps
@7.5
7A
Reverse Wrist Curl (Dumbbell)
3 Sets
8-15 Reps
@7
8
Lateral Raise (Machine)
3 Sets
6-12 Reps
@7
Day 1
1
Lat Pulldown
2 Sets
10-15 Reps
@6
2
Barbell Row
4 Sets
5-12 Reps
@8
3
Wide Grip Pull-Up
2 Sets
AMRAP
@7
4
Power Shrug
3 Sets
5-12 Reps
@8.5
5
Shoulder Press (Plate Loaded)
2 Sets
8-15 Reps
@7.5
6
One Arm Lateral Raise (Cable)
3 Sets
6-20 Reps
@7
7
Reverse Pec Deck
3 Sets
5-10 Reps
@7
8A
Face Pull
2 Sets
8-20 Reps
@7
9A
Standing Pullover (Cable)
2 Sets
5-10 Reps
@7.5
10
High Row
3 Sets
5-10 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
3-8 Reps
@9.5
2
Incline Chest Press (Machine)
3 Sets
6-12 Reps
@8
3
Pec Deck (Machine)
3 Sets
8-15 Reps
@7.5
4
Skull Crusher
3 Sets
6-12 Reps
@8
5A
Tricep Rope Push Down (Cable)
3 Sets
6-15 Reps
@7
6A
Bicep Curl (Cable)
3 Sets
6-15 Reps
@7
7A
Preacher Curl (Barbell)
3 Sets
6-12 Reps
@8
8A
Single Arm Overhead Tricep Extension
3 Sets
6-12 Reps
@7
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@9.5
2
Hack Squat
3 Sets
8-20 Reps
@8.5
3A
Wrist Curls
3 Sets
10-20 Reps
@6.5
4A
Leg Raise (Captain's Chair)
3 Sets
20-30 Reps
@7.5
5A
Sit Up
3 Sets
3-15 Reps
@7
6A
Reverse Bicep Curl (EZ Bar)
3 Sets
6-12 Reps
@7.5
7
Leg Extension
2 Sets
10-20 Reps
@6.5
8
Lying Leg Curl
2 Sets
8-20 Reps
@6.5
Day 4
1
Overhead Press (Barbell)
3 Sets
4-8 Reps
@8
2
Seated Row (Cable)
2 Sets
7-12 Reps
@7
3A
Lateral Raise (Dumbbell)
4 Sets
8-20 Reps
@7
4A
Kroc Row
3 Sets
6-12 Reps
@8
5
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@7.5
6
Wide Grip Lat Pulldown
3 Sets
6-12 Reps
@7.5
7
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@7
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
5-12 Reps
@9
2
Bicep Curl (Barbell)
3 Sets
4-10 Reps
@7.5
3
Single Arm Pushdown
3 Sets
6-12 Reps
@7
4A
Chest Press (Machine)
3 Sets
6-12 Reps
@7.5
5A
Pinwheel Curl
3 Sets
6-12 Reps
@7
6
Chest Fly (Cable)
4 Sets
8-15 Reps
@7.5
Day 6
1
Rack Pull (Barbell)
3 Sets
5-8 Reps
@9
2A
Rear Delt Fly (Machine)
3 Sets
8-15 Reps
@7
3A
Tricep Pushdown (Cable)
3 Sets
6-12 Reps
@7.5
4A
Hammer Curl
3 Sets
6-12 Reps
@7.5
5A
Neck Curl
3 Sets
8-20 Reps
@6.5
6A
Sit Up
3 Sets
4-12 Reps
@7.5
7A
Reverse Wrist Curl (Dumbbell)
3 Sets
8-15 Reps
@7
8
Lateral Raise (Machine)
3 Sets
6-12 Reps
@7
Day 1
1
Lat Pulldown
2 Sets
10-15 Reps
@6
2
Barbell Row
4 Sets
5-12 Reps
@8
3
Wide Grip Pull-Up
2 Sets
AMRAP
@7
4
Power Shrug
3 Sets
5-12 Reps
@8.5
5
Shoulder Press (Plate Loaded)
2 Sets
8-15 Reps
@7.5
6
One Arm Lateral Raise (Cable)
3 Sets
6-20 Reps
@7
7
Reverse Pec Deck
3 Sets
5-10 Reps
@7
8A
Face Pull
2 Sets
8-20 Reps
@7
9A
Standing Pullover (Cable)
2 Sets
5-10 Reps
@7.5
10
High Row
3 Sets
5-10 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
3-8 Reps
@9.5
2
Incline Chest Press (Machine)
3 Sets
6-12 Reps
@8
3
Pec Deck (Machine)
3 Sets
8-15 Reps
@7.5
4
Skull Crusher
3 Sets
6-12 Reps
@8
5A
Tricep Rope Push Down (Cable)
3 Sets
6-15 Reps
@7
6A
Bicep Curl (Cable)
3 Sets
6-15 Reps
@7
7A
Preacher Curl (Barbell)
3 Sets
6-12 Reps
@8
8A
Single Arm Overhead Tricep Extension
3 Sets
6-12 Reps
@7
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@9.5
2
Hack Squat
3 Sets
8-20 Reps
@8.5
3A
Wrist Curls
3 Sets
10-20 Reps
@6.5
4A
Leg Raise (Captain's Chair)
3 Sets
20-30 Reps
@7.5
5A
Sit Up
3 Sets
3-15 Reps
@7
6A
Reverse Bicep Curl (EZ Bar)
3 Sets
6-12 Reps
@7.5
7
Leg Extension
2 Sets
10-20 Reps
@6.5
8
Lying Leg Curl
2 Sets
8-20 Reps
@6.5
Day 4
1
Overhead Press (Barbell)
3 Sets
4-8 Reps
@8
2
Seated Row (Cable)
2 Sets
7-12 Reps
@7
3A
Lateral Raise (Dumbbell)
4 Sets
8-20 Reps
@7
4A
Kroc Row
3 Sets
6-12 Reps
@8
5
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@7.5
6
Wide Grip Lat Pulldown
3 Sets
6-12 Reps
@7.5
7
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@7
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
5-12 Reps
@9
2
Bicep Curl (Barbell)
3 Sets
4-10 Reps
@7.5
3
Single Arm Pushdown
3 Sets
6-12 Reps
@7
4A
Chest Press (Machine)
3 Sets
6-12 Reps
@7.5
5A
Pinwheel Curl
3 Sets
6-12 Reps
@7
6
Chest Fly (Cable)
4 Sets
8-15 Reps
@7.5
Day 6
1
Rack Pull (Barbell)
3 Sets
5-8 Reps
@9
2A
Rear Delt Fly (Machine)
3 Sets
8-15 Reps
@7
3A
Tricep Pushdown (Cable)
3 Sets
6-12 Reps
@7.5
4A
Hammer Curl
3 Sets
6-12 Reps
@7.5
5A
Neck Curl
3 Sets
8-20 Reps
@6.5
6A
Sit Up
3 Sets
4-12 Reps
@7.5
7A
Reverse Wrist Curl (Dumbbell)
3 Sets
8-15 Reps
@7
8
Lateral Raise (Machine)
3 Sets
6-12 Reps
@7
Day 1
1
Lat Pulldown
2 Sets
10-15 Reps
@6
2
Barbell Row
4 Sets
5-12 Reps
@8
3
Wide Grip Pull-Up
2 Sets
AMRAP
@7
4
Power Shrug
3 Sets
5-12 Reps
@8.5
5
Shoulder Press (Plate Loaded)
2 Sets
8-15 Reps
@7.5
6
One Arm Lateral Raise (Cable)
3 Sets
6-20 Reps
@7
7
Reverse Pec Deck
3 Sets
5-10 Reps
@7
8A
Face Pull
2 Sets
8-20 Reps
@7
9A
Standing Pullover (Cable)
2 Sets
5-10 Reps
@7.5
10
High Row
3 Sets
5-10 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
3-8 Reps
@9.5
2
Incline Chest Press (Machine)
3 Sets
6-12 Reps
@8
3
Pec Deck (Machine)
3 Sets
8-15 Reps
@7.5
4
Skull Crusher
3 Sets
6-12 Reps
@8
5A
Tricep Rope Push Down (Cable)
3 Sets
6-15 Reps
@7
6A
Bicep Curl (Cable)
3 Sets
6-15 Reps
@7
7A
Preacher Curl (Barbell)
3 Sets
6-12 Reps
@8
8A
Single Arm Overhead Tricep Extension
3 Sets
6-12 Reps
@7
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@9.5
2
Hack Squat
3 Sets
8-20 Reps
@8.5
3A
Wrist Curls
3 Sets
10-20 Reps
@6.5
4A
Leg Raise (Captain's Chair)
3 Sets
20-30 Reps
@7.5
5A
Sit Up
3 Sets
3-15 Reps
@7
6A
Reverse Bicep Curl (EZ Bar)
3 Sets
6-12 Reps
@7.5
7
Leg Extension
2 Sets
10-20 Reps
@6.5
8
Lying Leg Curl
2 Sets
8-20 Reps
@6.5
Day 4
1
Overhead Press (Barbell)
3 Sets
4-8 Reps
@8
2
Seated Row (Cable)
2 Sets
7-12 Reps
@7
3A
Lateral Raise (Dumbbell)
4 Sets
8-20 Reps
@7
4A
Kroc Row
3 Sets
6-12 Reps
@8
5
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@7.5
6
Wide Grip Lat Pulldown
3 Sets
6-12 Reps
@7.5
7
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@7
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
5-12 Reps
@9
2
Bicep Curl (Barbell)
3 Sets
4-10 Reps
@7.5
3
Single Arm Pushdown
3 Sets
6-12 Reps
@7
4A
Chest Press (Machine)
3 Sets
6-12 Reps
@7.5
5A
Pinwheel Curl
3 Sets
6-12 Reps
@7
6
Chest Fly (Cable)
4 Sets
8-15 Reps
@7.5
Day 6
1
Rack Pull (Barbell)
3 Sets
5-8 Reps
@9
2A
Rear Delt Fly (Machine)
3 Sets
8-15 Reps
@7
3A
Tricep Pushdown (Cable)
3 Sets
6-12 Reps
@7.5
4A
Hammer Curl
3 Sets
6-12 Reps
@7.5
5A
Neck Curl
3 Sets
8-20 Reps
@6.5
6A
Sit Up
3 Sets
4-12 Reps
@7.5
7A
Reverse Wrist Curl (Dumbbell)
3 Sets
8-15 Reps
@7
8
Lateral Raise (Machine)
3 Sets
6-12 Reps
@7
Day 1
1
Lat Pulldown
2 Sets
10-15 Reps
@6
2
Barbell Row
4 Sets
5-12 Reps
@8
3
Wide Grip Pull-Up
2 Sets
AMRAP
@7
4
Power Shrug
3 Sets
5-12 Reps
@8.5
5
Shoulder Press (Plate Loaded)
2 Sets
8-15 Reps
@7.5
6
One Arm Lateral Raise (Cable)
3 Sets
6-20 Reps
@7
7
Reverse Pec Deck
3 Sets
5-10 Reps
@7
8A
Face Pull
2 Sets
8-20 Reps
@7
9A
Standing Pullover (Cable)
2 Sets
5-10 Reps
@7.5
10
High Row
3 Sets
5-10 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
3-8 Reps
@9.5
2
Incline Chest Press (Machine)
3 Sets
6-12 Reps
@8
3
Pec Deck (Machine)
3 Sets
8-15 Reps
@7.5
4
Skull Crusher
3 Sets
6-12 Reps
@8
5A
Tricep Rope Push Down (Cable)
3 Sets
6-15 Reps
@7
6A
Bicep Curl (Cable)
3 Sets
6-15 Reps
@7
7A
Preacher Curl (Barbell)
3 Sets
6-12 Reps
@8
8A
Single Arm Overhead Tricep Extension
3 Sets
6-12 Reps
@7
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@9.5
2
Hack Squat
3 Sets
8-20 Reps
@8.5
3A
Wrist Curls
3 Sets
10-20 Reps
@6.5
4A
Leg Raise (Captain's Chair)
3 Sets
20-30 Reps
@7.5
5A
Sit Up
3 Sets
3-15 Reps
@7
6A
Reverse Bicep Curl (EZ Bar)
3 Sets
6-12 Reps
@7.5
7
Leg Extension
2 Sets
10-20 Reps
@6.5
8
Lying Leg Curl
2 Sets
8-20 Reps
@6.5
Day 4
1
Overhead Press (Barbell)
3 Sets
4-8 Reps
@8
2
Seated Row (Cable)
2 Sets
7-12 Reps
@7
3A
Lateral Raise (Dumbbell)
4 Sets
8-20 Reps
@7
4A
Kroc Row
3 Sets
6-12 Reps
@8
5
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@7.5
6
Wide Grip Lat Pulldown
3 Sets
6-12 Reps
@7.5
7
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@7
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
5-12 Reps
@9
2
Bicep Curl (Barbell)
3 Sets
4-10 Reps
@7.5
3
Single Arm Pushdown
3 Sets
6-12 Reps
@7
4A
Chest Press (Machine)
3 Sets
6-12 Reps
@7.5
5A
Pinwheel Curl
3 Sets
6-12 Reps
@7
6
Chest Fly (Cable)
4 Sets
8-15 Reps
@7.5
Day 6
1
Rack Pull (Barbell)
3 Sets
5-8 Reps
@9
2A
Rear Delt Fly (Machine)
3 Sets
8-15 Reps
@7
3A
Tricep Pushdown (Cable)
3 Sets
6-12 Reps
@7.5
4A
Hammer Curl
3 Sets
6-12 Reps
@7.5
5A
Neck Curl
3 Sets
8-20 Reps
@6.5
6A
Sit Up
3 Sets
4-12 Reps
@7.5
7A
Reverse Wrist Curl (Dumbbell)
3 Sets
8-15 Reps
@7
8
Lateral Raise (Machine)
3 Sets
6-12 Reps
@7
Day 1
1
Lat Pulldown
2 Sets
10-15 Reps
@6
2
Barbell Row
4 Sets
5-12 Reps
@8
3
Wide Grip Pull-Up
2 Sets
AMRAP
@7
4
Power Shrug
3 Sets
5-12 Reps
@8.5
5
Shoulder Press (Plate Loaded)
2 Sets
8-15 Reps
@7.5
6
One Arm Lateral Raise (Cable)
3 Sets
6-20 Reps
@7
7
Reverse Pec Deck
3 Sets
5-10 Reps
@7
8A
Face Pull
2 Sets
8-20 Reps
@7
9A
Standing Pullover (Cable)
2 Sets
5-10 Reps
@7.5
10
High Row
3 Sets
5-10 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
3-8 Reps
@9.5
2
Incline Chest Press (Machine)
3 Sets
6-12 Reps
@8
3
Pec Deck (Machine)
3 Sets
8-15 Reps
@7.5
4
Skull Crusher
3 Sets
6-12 Reps
@8
5A
Tricep Rope Push Down (Cable)
3 Sets
6-15 Reps
@7
6A
Bicep Curl (Cable)
3 Sets
6-15 Reps
@7
7A
Preacher Curl (Barbell)
3 Sets
6-12 Reps
@8
8A
Single Arm Overhead Tricep Extension
3 Sets
6-12 Reps
@7
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@9.5
2
Hack Squat
3 Sets
8-20 Reps
@8.5
3A
Wrist Curls
3 Sets
10-20 Reps
@6.5
4A
Leg Raise (Captain's Chair)
3 Sets
20-30 Reps
@7.5
5A
Sit Up
3 Sets
3-15 Reps
@7
6A
Reverse Bicep Curl (EZ Bar)
3 Sets
6-12 Reps
@7.5
7
Leg Extension
2 Sets
10-20 Reps
@6.5
8
Lying Leg Curl
2 Sets
8-20 Reps
@6.5
Day 4
1
Overhead Press (Barbell)
3 Sets
4-8 Reps
@8
2
Seated Row (Cable)
2 Sets
7-12 Reps
@7
3A
Lateral Raise (Dumbbell)
4 Sets
8-20 Reps
@7
4A
Kroc Row
3 Sets
6-12 Reps
@8
5
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@7.5
6
Wide Grip Lat Pulldown
3 Sets
6-12 Reps
@7.5
7
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@7
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
5-12 Reps
@9
2
Bicep Curl (Barbell)
3 Sets
4-10 Reps
@7.5
3
Single Arm Pushdown
3 Sets
6-12 Reps
@7
4A
Chest Press (Machine)
3 Sets
6-12 Reps
@7.5
5A
Pinwheel Curl
3 Sets
6-12 Reps
@7
6
Chest Fly (Cable)
4 Sets
8-15 Reps
@7.5
Day 6
1
Rack Pull (Barbell)
3 Sets
5-8 Reps
@9
2A
Rear Delt Fly (Machine)
3 Sets
8-15 Reps
@7
3A
Tricep Pushdown (Cable)
3 Sets
6-12 Reps
@7.5
4A
Hammer Curl
3 Sets
6-12 Reps
@7.5
5A
Neck Curl
3 Sets
8-20 Reps
@6.5
6A
Sit Up
3 Sets
4-12 Reps
@7.5
7A
Reverse Wrist Curl (Dumbbell)
3 Sets
8-15 Reps
@7
8
Lateral Raise (Machine)
3 Sets
6-12 Reps
@7
Day 1
1
Lat Pulldown
2 Sets
10-15 Reps
@6
2
Barbell Row
4 Sets
5-12 Reps
@8
3
Wide Grip Pull-Up
2 Sets
AMRAP
@7
4
Power Shrug
3 Sets
5-12 Reps
@8.5
5
Shoulder Press (Plate Loaded)
2 Sets
8-15 Reps
@7.5
6
One Arm Lateral Raise (Cable)
3 Sets
6-20 Reps
@7
7
Reverse Pec Deck
3 Sets
5-10 Reps
@7
8A
Face Pull
2 Sets
8-20 Reps
@7
9A
Standing Pullover (Cable)
2 Sets
5-10 Reps
@7.5
10
High Row
3 Sets
5-10 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
3-8 Reps
@9.5
2
Incline Chest Press (Machine)
3 Sets
6-12 Reps
@8
3
Pec Deck (Machine)
3 Sets
8-15 Reps
@7.5
4
Skull Crusher
3 Sets
6-12 Reps
@8
5A
Tricep Rope Push Down (Cable)
3 Sets
6-15 Reps
@7
6A
Bicep Curl (Cable)
3 Sets
6-15 Reps
@7
7A
Preacher Curl (Barbell)
3 Sets
6-12 Reps
@8
8A
Single Arm Overhead Tricep Extension
3 Sets
6-12 Reps
@7
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@9.5
2
Hack Squat
3 Sets
8-20 Reps
@8.5
3A
Wrist Curls
3 Sets
10-20 Reps
@6.5
4A
Leg Raise (Captain's Chair)
3 Sets
20-30 Reps
@7.5
5A
Sit Up
3 Sets
3-15 Reps
@7
6A
Reverse Bicep Curl (EZ Bar)
3 Sets
6-12 Reps
@7.5
7
Leg Extension
2 Sets
10-20 Reps
@6.5
8
Lying Leg Curl
2 Sets
8-20 Reps
@6.5
Day 4
1
Overhead Press (Barbell)
3 Sets
4-8 Reps
@8
2
Seated Row (Cable)
2 Sets
7-12 Reps
@7
3A
Lateral Raise (Dumbbell)
4 Sets
8-20 Reps
@7
4A
Kroc Row
3 Sets
6-12 Reps
@8
5
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@7.5
6
Wide Grip Lat Pulldown
3 Sets
6-12 Reps
@7.5
7
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@7
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
5-12 Reps
@9
2
Bicep Curl (Barbell)
3 Sets
4-10 Reps
@7.5
3
Single Arm Pushdown
3 Sets
6-12 Reps
@7
4A
Chest Press (Machine)
3 Sets
6-12 Reps
@7.5
5A
Pinwheel Curl
3 Sets
6-12 Reps
@7
6
Chest Fly (Cable)
4 Sets
8-15 Reps
@7.5
Day 6
1
Rack Pull (Barbell)
3 Sets
5-8 Reps
@9
2A
Rear Delt Fly (Machine)
3 Sets
8-15 Reps
@7
3A
Tricep Pushdown (Cable)
3 Sets
6-12 Reps
@7.5
4A
Hammer Curl
3 Sets
6-12 Reps
@7.5
5A
Neck Curl
3 Sets
8-20 Reps
@6.5
6A
Sit Up
3 Sets
4-12 Reps
@7.5
7A
Reverse Wrist Curl (Dumbbell)
3 Sets
8-15 Reps
@7
8
Lateral Raise (Machine)
3 Sets
6-12 Reps
@7
Day 1
1
Lat Pulldown
2 Sets
10-15 Reps
@6
2
Barbell Row
4 Sets
5-12 Reps
@8
3
Wide Grip Pull-Up
2 Sets
AMRAP
@7
4
Power Shrug
3 Sets
5-12 Reps
@8.5
5
Shoulder Press (Plate Loaded)
2 Sets
8-15 Reps
@7.5
6
One Arm Lateral Raise (Cable)
3 Sets
6-20 Reps
@7
7
Reverse Pec Deck
3 Sets
5-10 Reps
@7
8A
Face Pull
2 Sets
8-20 Reps
@7
9A
Standing Pullover (Cable)
2 Sets
5-10 Reps
@7.5
10
High Row
3 Sets
5-10 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
3-8 Reps
@9.5
2
Incline Chest Press (Machine)
3 Sets
6-12 Reps
@8
3
Pec Deck (Machine)
3 Sets
8-15 Reps
@7.5
4
Skull Crusher
3 Sets
6-12 Reps
@8
5A
Tricep Rope Push Down (Cable)
3 Sets
6-15 Reps
@7
6A
Bicep Curl (Cable)
3 Sets
6-15 Reps
@7
7A
Preacher Curl (Barbell)
3 Sets
6-12 Reps
@8
8A
Single Arm Overhead Tricep Extension
3 Sets
6-12 Reps
@7
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@9.5
2
Hack Squat
3 Sets
8-20 Reps
@8.5
3A
Wrist Curls
3 Sets
10-20 Reps
@6.5
4A
Leg Raise (Captain's Chair)
3 Sets
20-30 Reps
@7.5
5A
Sit Up
3 Sets
3-15 Reps
@7
6A
Reverse Bicep Curl (EZ Bar)
3 Sets
6-12 Reps
@7.5
7
Leg Extension
2 Sets
10-20 Reps
@6.5
8
Lying Leg Curl
2 Sets
8-20 Reps
@6.5
Day 4
1
Overhead Press (Barbell)
3 Sets
4-8 Reps
@8
2
Seated Row (Cable)
2 Sets
7-12 Reps
@7
3A
Lateral Raise (Dumbbell)
4 Sets
8-20 Reps
@7
4A
Kroc Row
3 Sets
6-12 Reps
@8
5
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@7.5
6
Wide Grip Lat Pulldown
3 Sets
6-12 Reps
@7.5
7
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@7
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
5-12 Reps
@9
2
Bicep Curl (Barbell)
3 Sets
4-10 Reps
@7.5
3
Single Arm Pushdown
3 Sets
6-12 Reps
@7
4A
Chest Press (Machine)
3 Sets
6-12 Reps
@7.5
5A
Pinwheel Curl
3 Sets
6-12 Reps
@7
6
Chest Fly (Cable)
4 Sets
8-15 Reps
@7.5
Day 6
1
Rack Pull (Barbell)
3 Sets
5-8 Reps
@9
2A
Rear Delt Fly (Machine)
3 Sets
8-15 Reps
@7
3A
Tricep Pushdown (Cable)
3 Sets
6-12 Reps
@7.5
4A
Hammer Curl
3 Sets
6-12 Reps
@7.5
5A
Neck Curl
3 Sets
8-20 Reps
@6.5
6A
Sit Up
3 Sets
4-12 Reps
@7.5
7A
Reverse Wrist Curl (Dumbbell)
3 Sets
8-15 Reps
@7
8
Lateral Raise (Machine)
3 Sets
6-12 Reps
@7
What People Are Saying(1 rating)
Only ratings with written feedback are displayed here.
5.00/ 5
Duy T.Age 29, Man
4 months ago
9 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Its a great program