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The Escanor Project
by Mr. Pickles_Esq
1 athletes joined
Program Description
Powerbuilding cutting program. Program was made to prepare for cosplay of the character of Escanor hence the name, but the principals within are effective for both Hypertrophy and building and maintaining strength in a deficit. Please note cardio protocols are not included but are strongly suggested. Cardio doesn't matter much, just do something.
Program Overview
Level
Advanced, Intermediate
Goal
Powerlifting, Powerbuilding, Athletics
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
130 minutes
Created
Feb 16, 2024 05:28
Last Edited
May 09, 2024 03:12
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
4 Sets
5 Reps
10 Reps
@8.5
@7
2
Ring Dip
3 Sets
8-10 Reps
@8
3
Bench Press (Dumbbell)
2 Sets
15-20 Reps
@9
4
Lateral Raise (Cable)
2 Sets
12-15 Reps
@8
5
Lying Rear Lateral Raise
3 Sets
10 Reps
@7
Day 2
1
Safety Bar Squat
5 Sets
8 Reps
@6.5
2
Zercher Split Squar
3 Sets
10-12 Reps
@8
3
Standing Calf Raise
4 Sets
15 Reps
@9.5
4
Pull Through (Cable)
3 Sets
12-15 Reps
@7.5
Day 3
1
Deadlift (Barbell)
2 Sets
4 Sets
5 Reps
8 Reps
@7.5
@6.5
2
Bent Over Row (Barbell, Paused)
3 Sets
8 Reps
@8
3
Lat Pulldown
3 Sets
12-15 Reps
@10
4
Rear Delt Row
2 Sets
8-10 Reps
@7.5
5
Back Extension (Weighted)
2 Sets
12 Reps
@8
6
Anti Grav Row
3 Sets
12 Reps
@8.5
Day 4
1
Incline Bench Press (Barbell)
4 Sets
8-10 Reps
@8.5
2
Upright Row (Cable)
3 Sets
10-12 Reps
@8
3
Band Fly
3 Sets
15-20 Reps
@9.5
4
Face Pull
2 Sets
15 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
6
Lu Raises
2 Sets
10-15 Reps
@8.5
Day 5
1
Squat (Barbell)
2 Sets
4 Sets
5 Reps
8 Reps
@8
@6.5
2
Stiff Leg Deadlift
3 Sets
10 Reps
@7.5
3
Pistol Squat
2 Sets
8-10 Reps
@7.5
4
Ab Wheel
3 Sets
8-10 Reps
@9.5
5
Reverse Lunge (Barbell)
3 Sets
8-10 Reps
@8
6
Leg Pull-In
3 Sets
6-8 Reps
@9.5
Day 6
1
Deadlift (Paused)
4 Sets
8 Reps
@7.5
2
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
@8.5
3
Meadow Row
4 Sets
10-15 Reps
@8.5
4
Spider Curl
5 Sets
12 Reps
@8.5
5
Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
6
Hammer Curl
2 Sets
12-15 Reps
@9
7
Skull Crusher
3 Sets
8-10 Reps
@8.5
Day 1
1
Bench Press (Barbell)
2 Sets
4 Sets
5 Reps
10 Reps
@8.5
@7
2
Ring Dip
3 Sets
8-10 Reps
@8
3
Bench Press (Dumbbell)
2 Sets
15-20 Reps
@9
4
Lateral Raise (Cable)
2 Sets
12-15 Reps
@8
5
Lying Rear Lateral Raise
3 Sets
10 Reps
@7
Day 2
1
Safety Bar Squat
5 Sets
8 Reps
@6.5
2
Zercher Split Squar
3 Sets
10-12 Reps
@8
3
Standing Calf Raise
4 Sets
15 Reps
@9.5
4
Pull Through (Cable)
3 Sets
12-15 Reps
@7.5
Day 3
1
Deadlift (Barbell)
2 Sets
4 Sets
5 Reps
8 Reps
@7.5
@6.5
2
Bent Over Row (Barbell, Paused)
3 Sets
8 Reps
@8
3
Lat Pulldown
3 Sets
12-15 Reps
@10
4
Rear Delt Row
2 Sets
8-10 Reps
@7.5
5
Back Extension (Weighted)
2 Sets
12 Reps
@8
6
Anti Grav Row
3 Sets
12 Reps
@8.5
Day 4
1
Incline Bench Press (Barbell)
4 Sets
8-10 Reps
@8.5
2
Upright Row (Cable)
3 Sets
10-12 Reps
@8
3
Band Fly
3 Sets
15-20 Reps
@9.5
4
Face Pull
2 Sets
15 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
6
Lu Raises
2 Sets
10-15 Reps
@8.5
Day 5
1
Squat (Barbell)
2 Sets
4 Sets
5 Reps
8 Reps
@8
@6.5
2
Stiff Leg Deadlift
3 Sets
10 Reps
@7.5
3
Pistol Squat
2 Sets
8-10 Reps
@7.5
4
Ab Wheel
3 Sets
8-10 Reps
@9.5
5
Reverse Lunge (Barbell)
3 Sets
8-10 Reps
@8
6
Leg Pull-In
3 Sets
6-8 Reps
@9.5
Day 6
1
Deadlift (Paused)
4 Sets
8 Reps
@7.5
2
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
@8.5
3
Meadow Row
4 Sets
10-15 Reps
@8.5
4
Spider Curl
5 Sets
12 Reps
@8.5
5
Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
6
Hammer Curl
2 Sets
12-15 Reps
@9
7
Skull Crusher
3 Sets
8-10 Reps
@8.5
Day 7
1
Bench Press (Barbell)
2 Sets
4 Sets
5 Reps
10 Reps
@8.5
@7
2
Ring Dip
3 Sets
8-10 Reps
@8
3
Bench Press (Dumbbell)
2 Sets
15-20 Reps
@9
4
Lateral Raise (Cable)
2 Sets
12-15 Reps
@8
5
Lying Rear Lateral Raise
3 Sets
10 Reps
@7
Day 8
1
Safety Bar Squat
5 Sets
8 Reps
@6.5
2
Zercher Split Squar
3 Sets
10-12 Reps
@8
3
Standing Calf Raise
4 Sets
15 Reps
@9.5
4
Pull Through (Cable)
3 Sets
12-15 Reps
@7.5
Day 9
1
Deadlift (Barbell)
2 Sets
4 Sets
5 Reps
8 Reps
@7.5
@6.5
2
Bent Over Row (Barbell, Paused)
3 Sets
8 Reps
@8
3
Lat Pulldown
3 Sets
12-15 Reps
@10
4
Rear Delt Row
2 Sets
8-10 Reps
@7.5
5
Back Extension (Weighted)
2 Sets
12 Reps
@8
6
Anti Grav Row
3 Sets
12 Reps
@8.5
Day 10
1
Incline Bench Press (Barbell)
4 Sets
8-10 Reps
@8.5
2
Upright Row (Cable)
3 Sets
10-12 Reps
@8
3
Band Fly
3 Sets
15-20 Reps
@9.5
4
Face Pull
2 Sets
15 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
6
Lu Raises
2 Sets
10-15 Reps
@8.5
Day 11
1
Squat (Barbell)
2 Sets
4 Sets
5 Reps
8 Reps
@8
@6.5
2
Stiff Leg Deadlift
3 Sets
10 Reps
@7.5
3
Pistol Squat
2 Sets
8-10 Reps
@7.5
4
Ab Wheel
3 Sets
8-10 Reps
@9.5
5
Reverse Lunge (Barbell)
3 Sets
8-10 Reps
@8
6
Leg Pull-In
3 Sets
6-8 Reps
@9.5
Day 12
1
Deadlift (Paused)
4 Sets
8 Reps
@7.5
2
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
@8.5
3
Meadow Row
4 Sets
10-15 Reps
@8.5
4
Spider Curl
5 Sets
12 Reps
@8.5
5
Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
6
Hammer Curl
2 Sets
12-15 Reps
@9
7
Skull Crusher
3 Sets
8-10 Reps
@8.5
Day 1
1
Bench Press (Barbell)
2 Sets
4 Sets
5 Reps
10 Reps
@8.5
@7
2
Ring Dip
3 Sets
8-10 Reps
@8
3
Bench Press (Dumbbell)
2 Sets
15-20 Reps
@9
4
Lateral Raise (Cable)
2 Sets
12-15 Reps
@8
5
Lying Rear Lateral Raise
3 Sets
10 Reps
@7
Day 2
1
Safety Bar Squat
5 Sets
8 Reps
@6.5
2
Zercher Split Squar
3 Sets
10-12 Reps
@8
3
Standing Calf Raise
4 Sets
15 Reps
@9.5
4
Pull Through (Cable)
3 Sets
12-15 Reps
@7.5
Day 3
1
Deadlift (Barbell)
2 Sets
4 Sets
5 Reps
8 Reps
@7.5
@6.5
2
Bent Over Row (Barbell, Paused)
3 Sets
8 Reps
@8
3
Lat Pulldown
3 Sets
12-15 Reps
@10
4
Rear Delt Row
2 Sets
8-10 Reps
@7.5
5
Back Extension (Weighted)
2 Sets
12 Reps
@8
6
Anti Grav Row
3 Sets
12 Reps
@8.5
Day 4
1
Incline Bench Press (Barbell)
4 Sets
8-10 Reps
@8.5
2
Upright Row (Cable)
3 Sets
10-12 Reps
@8
3
Band Fly
3 Sets
15-20 Reps
@9.5
4
Face Pull
2 Sets
15 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
6
Lu Raises
2 Sets
10-15 Reps
@8.5
Day 5
1
Squat (Barbell)
2 Sets
4 Sets
5 Reps
8 Reps
@8
@6.5
2
Stiff Leg Deadlift
3 Sets
10 Reps
@7.5
3
Pistol Squat
2 Sets
8-10 Reps
@7.5
4
Ab Wheel
3 Sets
8-10 Reps
@9.5
5
Reverse Lunge (Barbell)
3 Sets
8-10 Reps
@8
6
Leg Pull-In
3 Sets
6-8 Reps
@9.5
Day 6
1
Deadlift (Paused)
4 Sets
8 Reps
@7.5
2
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
@8.5
3
Meadow Row
4 Sets
10-15 Reps
@8.5
4
Spider Curl
5 Sets
12 Reps
@8.5
5
Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
6
Hammer Curl
2 Sets
12-15 Reps
@9
7
Skull Crusher
3 Sets
8-10 Reps
@8.5
Day 7
1
Bench Press (Barbell)
2 Sets
4 Sets
5 Reps
10 Reps
@8.5
@7
2
Ring Dip
3 Sets
8-10 Reps
@8
3
Bench Press (Dumbbell)
2 Sets
15-20 Reps
@9
4
Lateral Raise (Cable)
2 Sets
12-15 Reps
@8
5
Lying Rear Lateral Raise
3 Sets
10 Reps
@7
Day 8
1
Safety Bar Squat
5 Sets
8 Reps
@6.5
2
Zercher Split Squar
3 Sets
10-12 Reps
@8
3
Standing Calf Raise
4 Sets
15 Reps
@9.5
4
Pull Through (Cable)
3 Sets
12-15 Reps
@7.5
Day 9
1
Deadlift (Barbell)
2 Sets
4 Sets
5 Reps
8 Reps
@7.5
@6.5
2
Bent Over Row (Barbell, Paused)
3 Sets
8 Reps
@8
3
Lat Pulldown
3 Sets
12-15 Reps
@10
4
Rear Delt Row
2 Sets
8-10 Reps
@7.5
5
Back Extension (Weighted)
2 Sets
12 Reps
@8
6
Anti Grav Row
3 Sets
12 Reps
@8.5
Day 10
1
Incline Bench Press (Barbell)
4 Sets
8-10 Reps
@8.5
2
Upright Row (Cable)
3 Sets
10-12 Reps
@8
3
Band Fly
3 Sets
15-20 Reps
@9.5
4
Face Pull
2 Sets
15 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
6
Lu Raises
2 Sets
10-15 Reps
@8.5
Day 11
1
Squat (Barbell)
2 Sets
4 Sets
5 Reps
8 Reps
@8
@6.5
2
Stiff Leg Deadlift
3 Sets
10 Reps
@7.5
3
Pistol Squat
2 Sets
8-10 Reps
@7.5
4
Ab Wheel
3 Sets
8-10 Reps
@9.5
5
Reverse Lunge (Barbell)
3 Sets
8-10 Reps
@8
6
Leg Pull-In
3 Sets
6-8 Reps
@9.5
Day 12
1
Deadlift (Paused)
4 Sets
8 Reps
@7.5
2
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
@8.5
3
Meadow Row
4 Sets
10-15 Reps
@8.5
4
Spider Curl
5 Sets
12 Reps
@8.5
5
Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
6
Hammer Curl
2 Sets
12-15 Reps
@9
7
Skull Crusher
3 Sets
8-10 Reps
@8.5
Day 1
1
Bench Press (Barbell)
2 Sets
4 Sets
5 Reps
10 Reps
@8.5
@7
2
Ring Dip
3 Sets
8-10 Reps
@8
3
Bench Press (Dumbbell)
2 Sets
15-20 Reps
@9
4
Lateral Raise (Cable)
2 Sets
12-15 Reps
@8
5
Lying Rear Lateral Raise
3 Sets
10 Reps
@7
Day 2
1
Safety Bar Squat
5 Sets
8 Reps
@6.5
2
Zercher Split Squar
3 Sets
10-12 Reps
@8
3
Standing Calf Raise
4 Sets
15 Reps
@9.5
4
Pull Through (Cable)
3 Sets
12-15 Reps
@7.5
Day 3
1
Deadlift (Barbell)
2 Sets
4 Sets
5 Reps
8 Reps
@7.5
@6.5
2
Bent Over Row (Barbell, Paused)
3 Sets
8 Reps
@8
3
Lat Pulldown
3 Sets
12-15 Reps
@10
4
Rear Delt Row
2 Sets
8-10 Reps
@7.5
5
Back Extension (Weighted)
2 Sets
12 Reps
@8
6
Anti Grav Row
3 Sets
12 Reps
@8.5
Day 4
1
Incline Bench Press (Barbell)
4 Sets
8-10 Reps
@8.5
2
Upright Row (Cable)
3 Sets
10-12 Reps
@8
3
Band Fly
3 Sets
15-20 Reps
@9.5
4
Face Pull
2 Sets
15 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
6
Lu Raises
2 Sets
10-15 Reps
@8.5
Day 5
1
Squat (Barbell)
2 Sets
4 Sets
5 Reps
8 Reps
@8
@6.5
2
Stiff Leg Deadlift
3 Sets
10 Reps
@7.5
3
Pistol Squat
2 Sets
8-10 Reps
@7.5
4
Ab Wheel
3 Sets
8-10 Reps
@9.5
5
Reverse Lunge (Barbell)
3 Sets
8-10 Reps
@8
6
Leg Pull-In
3 Sets
6-8 Reps
@9.5
Day 6
1
Deadlift (Paused)
4 Sets
8 Reps
@7.5
2
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
@8.5
3
Meadow Row
4 Sets
10-15 Reps
@8.5
4
Spider Curl
5 Sets
12 Reps
@8.5
5
Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
6
Hammer Curl
2 Sets
12-15 Reps
@9
7
Skull Crusher
3 Sets
8-10 Reps
@8.5
Day 1
1
Bench Press (Barbell)
2 Sets
3 Sets
3 Reps
10 Reps
@8.5
@6.5
2
Football Bar Bench
3 Sets
12 Reps
@7.5
3
Ring Push Up
2 Sets
10-15 Reps
@8
4
Incline Fly Press (Dumbbell)
2 Sets
8-10 Reps
@8
5
Lu Raises
3 Sets
15 Reps
@9.5
Day 2
1
High Bar Squat (Barbell)
4 Sets
10 Reps
@7
2
Good Morning
3 Sets
8 Reps
@8
3
Single Leg Deadlift
2 Sets
12 Reps
@7
4
Standing Calf Raise
2 Sets
15-20 Reps
@8.5
5
Dragon Flag
3 Sets
8-10 Reps
@8
Day 3
1
Deadlift (Barbell)
2 Sets
4 Sets
3 Reps
8 Reps
@8
@6.5
2
Pull-Up (Weighted)
3 Sets
6-8 Reps
@8.5
3
Seated Row (Cable)
2 Sets
12-15 Reps
@8
4
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@9.5
Day 4
1
Incline Bench Press (Barbell)
4 Sets
10 Reps
@8.5
2
Upper Back Row
3 Sets
10-12 Reps
@8.5
3
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
@8.5
4
Cable Y Raise
3 Sets
10-15 Reps
@9.5
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@9
Day 5
1
Squat (Barbell)
2 Sets
4 Sets
3 Reps
10 Reps
@8
@6
2
Stiff Leg Deadlift
3 Sets
8 Reps
@7
3
Hatfield Squat
2 Sets
10-12 Reps
@8
4
Pull Through (Cable)
3 Sets
15-20 Reps
@7
5
Standing Calf Raise
2 Sets
20 Reps
@8
Day 6
1
Deadlift (Paused)
4 Sets
10 Reps
@7.5
2
Kroc Row
2 Sets
15-20 Reps
@10
3
Yates Row
3 Sets
10-12 Reps
@8.5
4
Tricep Rope Push Down (Cable)
3 Sets
15-20 Reps
@8.5
6A
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@8
6B
Rolling Tricep Extension (Dumbbell)
3 Sets
12-15 Reps
@8
7
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@8
Day 1
1
Bench Press (Barbell)
2 Sets
3 Sets
3 Reps
10 Reps
@8.5
@6.5
2
Football Bar Bench
3 Sets
12 Reps
@7.5
3
Ring Push Up
2 Sets
10-15 Reps
@8
4
Incline Fly Press (Dumbbell)
2 Sets
8-10 Reps
@8
5
Lu Raises
3 Sets
15 Reps
@9.5
Day 2
1
High Bar Squat (Barbell)
4 Sets
10 Reps
@7
2
Good Morning
3 Sets
8 Reps
@8
3
Single Leg Deadlift
2 Sets
12 Reps
@7
4
Standing Calf Raise
2 Sets
15-20 Reps
@8.5
5
Dragon Flag
3 Sets
8-10 Reps
@8
Day 3
1
Deadlift (Barbell)
2 Sets
4 Sets
3 Reps
8 Reps
@8
@6.5
2
Pull-Up (Weighted)
3 Sets
6-8 Reps
@8.5
3
Seated Row (Cable)
2 Sets
12-15 Reps
@8
4
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@9.5
Day 4
1
Incline Bench Press (Barbell)
4 Sets
10 Reps
@8.5
2
Upper Back Row
3 Sets
10-12 Reps
@8.5
3
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
@8.5
4
Cable Y Raise
3 Sets
10-15 Reps
@9.5
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@9
Day 5
1
Squat (Barbell)
2 Sets
4 Sets
3 Reps
10 Reps
@8
@6
2
Stiff Leg Deadlift
3 Sets
8 Reps
@7
3
Hatfield Squat
2 Sets
10-12 Reps
@8
4
Pull Through (Cable)
3 Sets
15-20 Reps
@7
5
Standing Calf Raise
2 Sets
20 Reps
@8
Day 6
1
Deadlift (Paused)
4 Sets
10 Reps
@7.5
2
Kroc Row
2 Sets
15-20 Reps
@10
3
Yates Row
3 Sets
10-12 Reps
@8.5
4
Tricep Rope Push Down (Cable)
3 Sets
15-20 Reps
@8.5
6A
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@8
6B
Rolling Tricep Extension (Dumbbell)
3 Sets
12-15 Reps
@8
7
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@8
Day 1
1
Bench Press (Barbell)
2 Sets
3 Sets
3 Reps
10 Reps
@8.5
@6.5
2
Football Bar Bench
3 Sets
12 Reps
@7.5
3
Ring Push Up
2 Sets
10-15 Reps
@8
4
Incline Fly Press (Dumbbell)
2 Sets
8-10 Reps
@8
5
Lu Raises
3 Sets
15 Reps
@9.5
Day 2
1
High Bar Squat (Barbell)
4 Sets
10 Reps
@7
2
Good Morning
3 Sets
8 Reps
@8
3
Single Leg Deadlift
2 Sets
12 Reps
@7
4
Standing Calf Raise
2 Sets
15-20 Reps
@8.5
5
Dragon Flag
3 Sets
8-10 Reps
@8
Day 3
1
Deadlift (Barbell)
2 Sets
4 Sets
3 Reps
8 Reps
@8
@6.5
2
Pull-Up (Weighted)
3 Sets
6-8 Reps
@8.5
3
Seated Row (Cable)
2 Sets
12-15 Reps
@8
4
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@9.5
Day 4
1
Incline Bench Press (Barbell)
4 Sets
10 Reps
@8.5
2
Upper Back Row
3 Sets
10-12 Reps
@8.5
3
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
@8.5
4
Cable Y Raise
3 Sets
10-15 Reps
@9.5
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@9
Day 5
1
Squat (Barbell)
2 Sets
4 Sets
3 Reps
10 Reps
@8
@6
2
Stiff Leg Deadlift
3 Sets
8 Reps
@7
3
Hatfield Squat
2 Sets
10-12 Reps
@8
4
Pull Through (Cable)
3 Sets
15-20 Reps
@7
5
Standing Calf Raise
2 Sets
20 Reps
@8
Day 6
1
Deadlift (Paused)
4 Sets
10 Reps
@7.5
2
Kroc Row
2 Sets
15-20 Reps
@10
3
Yates Row
3 Sets
10-12 Reps
@8.5
4
Tricep Rope Push Down (Cable)
3 Sets
15-20 Reps
@8.5
6A
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@8
6B
Rolling Tricep Extension (Dumbbell)
3 Sets
12-15 Reps
@8
7
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@8
Day 1
1
Bench Press (Barbell)
2 Sets
3 Sets
3 Reps
10 Reps
@8.5
@6.5
2
Football Bar Bench
3 Sets
12 Reps
@7.5
3
Ring Push Up
2 Sets
10-15 Reps
@8
4
Incline Fly Press (Dumbbell)
2 Sets
8-10 Reps
@8
5
Lu Raises
3 Sets
15 Reps
@9.5
Day 2
1
High Bar Squat (Barbell)
4 Sets
10 Reps
@7
2
Good Morning
3 Sets
8 Reps
@8
3
Single Leg Deadlift
2 Sets
12 Reps
@7
4
Standing Calf Raise
2 Sets
15-20 Reps
@8.5
5
Dragon Flag
3 Sets
8-10 Reps
@8
Day 3
1
Deadlift (Barbell)
2 Sets
4 Sets
3 Reps
8 Reps
@8
@6.5
2
Pull-Up (Weighted)
3 Sets
6-8 Reps
@8.5
3
Seated Row (Cable)
2 Sets
12-15 Reps
@8
4
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@9.5
Day 4
1
Incline Bench Press (Barbell)
4 Sets
10 Reps
@8.5
2
Upper Back Row
3 Sets
10-12 Reps
@8.5
3
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
@8.5
4
Cable Y Raise
3 Sets
10-15 Reps
@9.5
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@9
Day 5
1
Squat (Barbell)
2 Sets
4 Sets
3 Reps
10 Reps
@8
@6
2
Stiff Leg Deadlift
3 Sets
8 Reps
@7
3
Hatfield Squat
2 Sets
10-12 Reps
@8
4
Pull Through (Cable)
3 Sets
15-20 Reps
@7
5
Standing Calf Raise
2 Sets
20 Reps
@8
Day 6
1
Deadlift (Paused)
4 Sets
10 Reps
@7.5
2
Kroc Row
2 Sets
15-20 Reps
@10
3
Yates Row
3 Sets
10-12 Reps
@8.5
4
Tricep Rope Push Down (Cable)
3 Sets
15-20 Reps
@8.5
6A
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@8
6B
Rolling Tricep Extension (Dumbbell)
3 Sets
12-15 Reps
@8
7
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
4 Sets
5 Reps
10 Reps
@8.5
@6.5
2
Ring Dip
2 Sets
15-20 Reps
@8
3
Ring Push Up
2 Sets
20-25 Reps
@9.5
4
Seated Shoulder Press (Dumbbell)
3 Sets
10-15 Reps
@8
5A
Upright Row (Dumbbell)
3 Sets
15-20 Reps
@8.5
5B
Lateral Raise (Cable)
3 Sets
10 Reps
@8
Day 2
1
Banded Safety Bar Squat
3 Sets
10 Reps
@7
2
Zercher Split Squar
3 Sets
8-10 Reps
@7.5
3
Standing Calf Raise
2 Sets
15-20 Reps
@10
4
Ab Wheel
3 Sets
20-25 Reps
@8.5
5
Side Crunch (Cable)
3 Sets
15 Reps
@8.5
Day 3
1
Deadlift (Barbell)
1 Set
4 Sets
5 Reps
10 Reps
@8
@6.5
2
Ring Row (Weighted)
2 Sets
15 Reps
@8
3
Ring Pull Ups
3 Sets
8-15 Reps
@9.5
4
Meadow Row
3 Sets
12 Reps
@7
5
Standing Pullover (Cable)
2 Sets
15-20 Reps
@8.5
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
15-20 Reps
@9.5
2
Band Fly
3 Sets
20 Reps
@9.5
3
Dip (Weighted)
2 Sets
5-8 Reps
@8.5
4
Lu Raises
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8.5
@10
5A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9.5
5B
Face Pull
3 Sets
20 Reps
@8.5
Day 5
1
Squat (Barbell)
1 Set
4 Sets
5 Reps
8 Reps
@8
@6.5
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
3
Standing Calf Raise
2 Sets
20-25 Reps
@10
4
Dragon Flag
3 Sets
20 Reps
@9.5
5
Sissy Squat
2 Sets
10-12 Reps
@7
Day 6
1
Sumo Deadlift (Paused)
5 Sets
10 Reps
@7
2
Pull-Up (Bodyweight)
3 Sets
12 Reps
@7.5
3
Anti Grav Row
3 Sets
8-10 Reps
@8
4
Lat Pulldown (Close Grip)
3 Sets
12 Reps
@10
5A
Skull Crusher
3 Sets
10 Reps
@8.5
5B
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8.5
6A
Tricep Pushdown (Cable)
2 Sets
15-20 Reps
@9.5
6B
Hammer Curl
2 Sets
20-25 Reps
@9.5
Day 1
1
Bench Press (Barbell)
1 Set
4 Sets
5 Reps
10 Reps
@8.5
@6.5
2
Ring Dip
2 Sets
15-20 Reps
@8
3
Ring Push Up
2 Sets
20-25 Reps
@9.5
4
Seated Shoulder Press (Dumbbell)
3 Sets
10-15 Reps
@8
5A
Upright Row (Dumbbell)
3 Sets
15-20 Reps
@8.5
5B
Lateral Raise (Cable)
3 Sets
10 Reps
@8
Day 2
1
Banded Safety Bar Squat
3 Sets
10 Reps
@7
2
Zercher Split Squar
3 Sets
8-10 Reps
@7.5
3
Standing Calf Raise
2 Sets
15-20 Reps
@10
4
Ab Wheel
3 Sets
20-25 Reps
@8.5
5
Side Crunch (Cable)
3 Sets
15 Reps
@8.5
Day 3
1
Deadlift (Barbell)
1 Set
4 Sets
5 Reps
10 Reps
@8
@6.5
2
Ring Row (Weighted)
2 Sets
15 Reps
@8
3
Ring Pull Ups
3 Sets
8-15 Reps
@9.5
4
Meadow Row
3 Sets
12 Reps
@7
5
Standing Pullover (Cable)
2 Sets
15-20 Reps
@8.5
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
15-20 Reps
@9.5
2
Band Fly
3 Sets
20 Reps
@9.5
3
Dip (Weighted)
2 Sets
5-8 Reps
@8.5
4
Lu Raises
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8.5
@10
5A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9.5
5B
Face Pull
3 Sets
20 Reps
@8.5
Day 5
1
Squat (Barbell)
1 Set
4 Sets
5 Reps
8 Reps
@8
@6.5
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
3
Standing Calf Raise
2 Sets
20-25 Reps
@10
4
Dragon Flag
3 Sets
20 Reps
@9.5
5
Sissy Squat
2 Sets
10-12 Reps
@7
Day 6
1
Sumo Deadlift (Paused)
5 Sets
10 Reps
@7
2
Pull-Up (Bodyweight)
3 Sets
12 Reps
@7.5
3
Anti Grav Row
3 Sets
8-10 Reps
@8
4
Lat Pulldown (Close Grip)
3 Sets
12 Reps
@10
5A
Skull Crusher
3 Sets
10 Reps
@8.5
5B
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8.5
6A
Tricep Pushdown (Cable)
2 Sets
15-20 Reps
@9.5
6B
Hammer Curl
2 Sets
20-25 Reps
@9.5
Day 1
1
Bench Press (Barbell)
1 Set
4 Sets
5 Reps
10 Reps
@8.5
@6.5
2
Ring Dip
2 Sets
15-20 Reps
@8
3
Ring Push Up
2 Sets
20-25 Reps
@9.5
4
Seated Shoulder Press (Dumbbell)
3 Sets
10-15 Reps
@8
5A
Upright Row (Dumbbell)
3 Sets
15-20 Reps
@8.5
5B
Lateral Raise (Cable)
3 Sets
10 Reps
@8
Day 2
1
Banded Safety Bar Squat
3 Sets
10 Reps
@7
2
Zercher Split Squar
3 Sets
8-10 Reps
@7.5
3
Standing Calf Raise
2 Sets
15-20 Reps
@10
4
Ab Wheel
3 Sets
20-25 Reps
@8.5
5
Side Crunch (Cable)
3 Sets
15 Reps
@8.5
Day 3
1
Deadlift (Barbell)
1 Set
4 Sets
5 Reps
10 Reps
@8
@6.5
2
Ring Row (Weighted)
2 Sets
15 Reps
@8
3
Ring Pull Ups
3 Sets
8-15 Reps
@9.5
4
Meadow Row
3 Sets
12 Reps
@7
5
Standing Pullover (Cable)
2 Sets
15-20 Reps
@8.5
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
15-20 Reps
@9.5
2
Band Fly
3 Sets
20 Reps
@9.5
3
Dip (Weighted)
2 Sets
5-8 Reps
@8.5
4
Lu Raises
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8.5
@10
5A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9.5
5B
Face Pull
3 Sets
20 Reps
@8.5
Day 5
1
Squat (Barbell)
1 Set
4 Sets
5 Reps
8 Reps
@8
@6.5
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
3
Standing Calf Raise
2 Sets
20-25 Reps
@10
4
Dragon Flag
3 Sets
20 Reps
@9.5
5
Sissy Squat
2 Sets
10-12 Reps
@7
Day 6
1
Sumo Deadlift (Paused)
5 Sets
10 Reps
@7
2
Pull-Up (Bodyweight)
3 Sets
12 Reps
@7.5
3
Anti Grav Row
3 Sets
8-10 Reps
@8
4
Lat Pulldown (Close Grip)
3 Sets
12 Reps
@10
5A
Skull Crusher
3 Sets
10 Reps
@8.5
5B
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8.5
6A
Tricep Pushdown (Cable)
2 Sets
15-20 Reps
@9.5
6B
Hammer Curl
2 Sets
20-25 Reps
@9.5
Day 1
1
Bench Press (Barbell)
1 Set
4 Sets
5 Reps
10 Reps
@8.5
@6.5
2
Ring Dip
2 Sets
15-20 Reps
@8
3
Ring Push Up
2 Sets
20-25 Reps
@9.5
4
Seated Shoulder Press (Dumbbell)
3 Sets
10-15 Reps
@8
5A
Upright Row (Dumbbell)
3 Sets
15-20 Reps
@8.5
5B
Lateral Raise (Cable)
3 Sets
10 Reps
@8
Day 2
1
Banded Safety Bar Squat
3 Sets
10 Reps
@7
2
Zercher Split Squar
3 Sets
8-10 Reps
@7.5
3
Standing Calf Raise
2 Sets
15-20 Reps
@10
4
Ab Wheel
3 Sets
20-25 Reps
@8.5
5
Side Crunch (Cable)
3 Sets
15 Reps
@8.5
Day 3
1
Deadlift (Barbell)
1 Set
4 Sets
5 Reps
10 Reps
@8
@6.5
2
Ring Row (Weighted)
2 Sets
15 Reps
@8
3
Ring Pull Ups
3 Sets
8-15 Reps
@9.5
4
Meadow Row
3 Sets
12 Reps
@7
5
Standing Pullover (Cable)
2 Sets
15-20 Reps
@8.5
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
15-20 Reps
@9.5
2
Band Fly
3 Sets
20 Reps
@9.5
3
Dip (Weighted)
2 Sets
5-8 Reps
@8.5
4
Lu Raises
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8.5
@10
5A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9.5
5B
Face Pull
3 Sets
20 Reps
@8.5
Day 5
1
Squat (Barbell)
1 Set
4 Sets
5 Reps
8 Reps
@8
@6.5
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
3
Standing Calf Raise
2 Sets
20-25 Reps
@10
4
Dragon Flag
3 Sets
20 Reps
@9.5
5
Sissy Squat
2 Sets
10-12 Reps
@7
Day 6
1
Sumo Deadlift (Paused)
5 Sets
10 Reps
@7
2
Pull-Up (Bodyweight)
3 Sets
12 Reps
@7.5
3
Anti Grav Row
3 Sets
8-10 Reps
@8
4
Lat Pulldown (Close Grip)
3 Sets
12 Reps
@10
5A
Skull Crusher
3 Sets
10 Reps
@8.5
5B
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8.5
6A
Tricep Pushdown (Cable)
2 Sets
15-20 Reps
@9.5
6B
Hammer Curl
2 Sets
20-25 Reps
@9.5