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The Regimen p/p/l
by Geordi S.
4.0
(1 rating)
Program Description
To increase musculature
Program Overview
Level
Intermediate
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
60 minutes
Created
Apr 29, 2024 06:50
Last Edited
May 07, 2024 10:29
down_app
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Wide Grip)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@6.5
@7
@7.5
@8
2
Shoulder Press (Machine)
3 Sets
15 Reps
@7.5
3
Dip (Bodyweight)
3 Sets
8 Reps
@7
4
Skull Crusher
3 Sets
10 Reps
@6.5
5
Lateral Raise (Cable)
3 Sets
12 Reps
@7
6
Tricep Extension (Cable)
3 Sets
20 Reps
@6.5
Day 2
1
Lat Pulldown
3 Sets
6 Reps
@8.5
2
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7.5
@8
3
Standing Pullover (Cable)
3 Sets
20 Reps
@7
4
Hammer Curl
3 Sets
10 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7.5
7
Bayesian Curl
3 Sets
12 Reps
@7.5
Day 4
1
Seated Overhead Press (Dumbbell)
4 Sets
4 Reps
80%
2
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
3
Pec Deck (Machine)
3 Sets
12 Reps
@8
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
777 Reps
@8.5
6
Bicep Curl (Barbell)
3 Sets
12 Reps
@8
7
Reverse Wrist Curl (Barbell)
3 Sets
12 Reps
@8
Day 3
1
Squat (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Sets
10 Reps
5 Reps
4 Reps
3 Reps
2 Reps
4 Reps
10%
30%
50%
65%
75%
80%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7.5
3
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7.5
@8
4
Leg Extension
2 Sets
1 Set
12 Reps
15 Reps
@8
@8
5
Lying Leg Curl
3 Sets
10 Reps
@8
6
Seated Calf Raise
3 Sets
12 Reps
@7.5
7
Cable Crunch
3 Sets
15 Reps
@7.5
8
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@6
Day 5
1
Lat Pulldown
3 Sets
12 Reps
@8.5
2
Chest Supported Row (Machine)
3 Sets
12 Reps
@8
3
Face Pull
3 Sets
20 Reps
@7.5
4
Shrug (Dumbbell)
3 Sets
20 Reps
@7.5
5
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
6
Reverse Wrist Curl (Barbell)
3 Sets
10 Reps
@8
Day 1
1
Bench Press (Wide Grip)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@6.5
@7
@7.5
@8
2
Shoulder Press (Machine)
3 Sets
15 Reps
@7.5
3
Dip (Bodyweight)
3 Sets
8 Reps
@7
4
Skull Crusher
3 Sets
10 Reps
@6.5
5
Lateral Raise (Cable)
3 Sets
12 Reps
@7
6
Tricep Extension (Cable)
3 Sets
20 Reps
@6.5
Day 2
1
Lat Pulldown
3 Sets
6 Reps
@8.5
2
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7.5
@8
3
Standing Pullover (Cable)
3 Sets
20 Reps
@7
4
Hammer Curl
3 Sets
10 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7.5
7
Bayesian Curl
3 Sets
12 Reps
@7.5
Day 3
1
Squat (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Sets
10 Reps
5 Reps
4 Reps
3 Reps
2 Reps
4 Reps
10%
30%
50%
65%
75%
80%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7.5
3
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7.5
@8
4
Leg Extension
2 Sets
1 Set
12 Reps
15 Reps
@8
@8
5
Lying Leg Curl
3 Sets
10 Reps
@8
6
Seated Calf Raise
3 Sets
12 Reps
@7.5
7
Cable Crunch
3 Sets
15 Reps
@7.5
8
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@6
Day 4
1
Seated Overhead Press (Dumbbell)
4 Sets
4 Reps
80%
2
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
3
Pec Deck (Machine)
3 Sets
12 Reps
@8
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
777 Reps
@8.5
6
Bicep Curl (Barbell)
3 Sets
12 Reps
@8
7
Reverse Wrist Curl (Barbell)
3 Sets
12 Reps
@8
Day 5
1
Lat Pulldown
3 Sets
12 Reps
@8.5
2
Chest Supported Row (Machine)
3 Sets
12 Reps
@8
3
Face Pull
3 Sets
20 Reps
@7.5
4
Shrug (Dumbbell)
3 Sets
20 Reps
@7.5
5
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
6
Reverse Wrist Curl (Barbell)
3 Sets
10 Reps
@8
Day 1
1
Bench Press (Wide Grip)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@6.5
@7
@7.5
@8
2
Shoulder Press (Machine)
3 Sets
15 Reps
@7.5
3
Dip (Bodyweight)
3 Sets
8 Reps
@7
4
Skull Crusher
3 Sets
10 Reps
@6.5
5
Lateral Raise (Cable)
3 Sets
12 Reps
@7
6
Tricep Extension (Cable)
3 Sets
20 Reps
@6.5
Day 2
1
Lat Pulldown
3 Sets
6 Reps
@8.5
2
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7.5
@8
3
Standing Pullover (Cable)
3 Sets
20 Reps
@7
4
Hammer Curl
3 Sets
10 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7.5
7
Bayesian Curl
3 Sets
12 Reps
@7.5
Day 3
1
Squat (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Sets
10 Reps
5 Reps
4 Reps
3 Reps
2 Reps
4 Reps
10%
30%
50%
65%
75%
80%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7.5
3
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7.5
@8
4
Leg Extension
2 Sets
1 Set
12 Reps
15 Reps
@8
@8
5
Lying Leg Curl
3 Sets
10 Reps
@8
6
Seated Calf Raise
3 Sets
12 Reps
@7.5
7
Cable Crunch
3 Sets
15 Reps
@7.5
8
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@6
Day 4
1
Seated Overhead Press (Dumbbell)
4 Sets
4 Reps
80%
2
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
3
Pec Deck (Machine)
3 Sets
12 Reps
@8
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
777 Reps
@8.5
6
Bicep Curl (Barbell)
3 Sets
12 Reps
@8
7
Reverse Wrist Curl (Barbell)
3 Sets
12 Reps
@8
Day 5
1
Lat Pulldown
3 Sets
12 Reps
@8.5
2
Chest Supported Row (Machine)
3 Sets
12 Reps
@8
3
Face Pull
3 Sets
20 Reps
@7.5
4
Shrug (Dumbbell)
3 Sets
20 Reps
@7.5
5
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
6
Reverse Wrist Curl (Barbell)
3 Sets
10 Reps
@8
Day 1
1
Bench Press (Wide Grip)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@6.5
@7
@7.5
@8
2
Shoulder Press (Machine)
3 Sets
15 Reps
@7.5
3
Dip (Bodyweight)
3 Sets
8 Reps
@7
4
Skull Crusher
3 Sets
10 Reps
@6.5
5
Lateral Raise (Cable)
3 Sets
12 Reps
@7
6
Tricep Extension (Cable)
3 Sets
20 Reps
@6.5
Day 2
1
Lat Pulldown
3 Sets
6 Reps
@8.5
2
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7.5
@8
3
Standing Pullover (Cable)
3 Sets
20 Reps
@7
4
Hammer Curl
3 Sets
10 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7.5
7
Bayesian Curl
3 Sets
12 Reps
@7.5
Day 3
1
Squat (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Sets
10 Reps
5 Reps
4 Reps
3 Reps
2 Reps
4 Reps
10%
30%
50%
65%
75%
80%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7.5
3
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7.5
@8
4
Leg Extension
2 Sets
1 Set
12 Reps
15 Reps
@8
@8
5
Lying Leg Curl
3 Sets
10 Reps
@8
6
Seated Calf Raise
3 Sets
12 Reps
@7.5
7
Cable Crunch
3 Sets
15 Reps
@7.5
8
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@6
Day 4
1
Seated Overhead Press (Dumbbell)
4 Sets
4 Reps
80%
2
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
3
Pec Deck (Machine)
3 Sets
12 Reps
@8
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
777 Reps
@8.5
6
Bicep Curl (Barbell)
3 Sets
12 Reps
@8
7
Reverse Wrist Curl (Barbell)
3 Sets
12 Reps
@8
Day 5
1
Lat Pulldown
3 Sets
12 Reps
@8.5
2
Chest Supported Row (Machine)
3 Sets
12 Reps
@8
3
Face Pull
3 Sets
20 Reps
@7.5
4
Shrug (Dumbbell)
3 Sets
20 Reps
@7.5
5
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
6
Reverse Wrist Curl (Barbell)
3 Sets
10 Reps
@8
Day 1
1
Bench Press (Wide Grip)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@6.5
@7
@7.5
@8
2
Shoulder Press (Machine)
3 Sets
15 Reps
@7.5
3
Dip (Bodyweight)
3 Sets
8 Reps
@7
4
Skull Crusher
3 Sets
10 Reps
@6.5
5
Lateral Raise (Cable)
3 Sets
12 Reps
@7
6
Tricep Extension (Cable)
3 Sets
20 Reps
@6.5
Day 2
1
Lat Pulldown
3 Sets
6 Reps
@8.5
2
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7.5
@8
3
Standing Pullover (Cable)
3 Sets
20 Reps
@7
4
Hammer Curl
3 Sets
10 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7.5
7
Bayesian Curl
3 Sets
12 Reps
@7.5
Day 3
1
Squat (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Sets
10 Reps
5 Reps
4 Reps
3 Reps
2 Reps
4 Reps
10%
30%
50%
65%
75%
80%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7.5
3
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7.5
@8
4
Leg Extension
2 Sets
1 Set
12 Reps
15 Reps
@8
@8
5
Lying Leg Curl
3 Sets
10 Reps
@8
6
Seated Calf Raise
3 Sets
12 Reps
@7.5
7
Cable Crunch
3 Sets
15 Reps
@7.5
8
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@6
Day 4
1
Seated Overhead Press (Dumbbell)
4 Sets
4 Reps
80%
2
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
3
Pec Deck (Machine)
3 Sets
12 Reps
@8
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
777 Reps
@8.5
6
Bicep Curl (Barbell)
3 Sets
12 Reps
@8
7
Reverse Wrist Curl (Barbell)
3 Sets
12 Reps
@8
Day 5
1
Lat Pulldown
3 Sets
12 Reps
@8.5
2
Chest Supported Row (Machine)
3 Sets
12 Reps
@8
3
Face Pull
3 Sets
20 Reps
@7.5
4
Shrug (Dumbbell)
3 Sets
20 Reps
@7.5
5
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
6
Reverse Wrist Curl (Barbell)
3 Sets
10 Reps
@8
Day 1
1
Bench Press (Wide Grip)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@6.5
@7
@7.5
@8
2
Shoulder Press (Machine)
3 Sets
15 Reps
@7.5
3
Dip (Bodyweight)
3 Sets
8 Reps
@7
4
Skull Crusher
3 Sets
10 Reps
@6.5
5
Lateral Raise (Cable)
3 Sets
12 Reps
@7
6
Tricep Extension (Cable)
3 Sets
20 Reps
@6.5
Day 2
1
Lat Pulldown
3 Sets
6 Reps
@8.5
2
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7.5
@8
3
Standing Pullover (Cable)
3 Sets
20 Reps
@7
4
Hammer Curl
3 Sets
10 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7.5
7
Bayesian Curl
3 Sets
12 Reps
@7.5
Day 3
1
Squat (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Sets
10 Reps
5 Reps
4 Reps
3 Reps
2 Reps
4 Reps
10%
30%
50%
65%
75%
80%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7.5
3
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7.5
@8
4
Leg Extension
2 Sets
1 Set
12 Reps
15 Reps
@8
@8
5
Lying Leg Curl
3 Sets
10 Reps
@8
6
Seated Calf Raise
3 Sets
12 Reps
@7.5
7
Cable Crunch
3 Sets
15 Reps
@7.5
8
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@6
Day 4
1
Seated Overhead Press (Dumbbell)
4 Sets
4 Reps
80%
2
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
3
Pec Deck (Machine)
3 Sets
12 Reps
@8
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
777 Reps
@8.5
6
Bicep Curl (Barbell)
3 Sets
12 Reps
@8
7
Reverse Wrist Curl (Barbell)
3 Sets
12 Reps
@8
Day 5
1
Lat Pulldown
3 Sets
12 Reps
@8.5
2
Chest Supported Row (Machine)
3 Sets
12 Reps
@8
3
Face Pull
3 Sets
20 Reps
@7.5
4
Shrug (Dumbbell)
3 Sets
20 Reps
@7.5
5
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
6
Reverse Wrist Curl (Barbell)
3 Sets
10 Reps
@8
Day 1
1
Bench Press (Wide Grip)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@6.5
@7
@7.5
@8
2
Shoulder Press (Machine)
3 Sets
15 Reps
@7.5
3
Dip (Bodyweight)
3 Sets
8 Reps
@7
4
Skull Crusher
3 Sets
10 Reps
@6.5
5
Lateral Raise (Cable)
3 Sets
12 Reps
@7
6
Tricep Extension (Cable)
3 Sets
20 Reps
@6.5
Day 2
1
Lat Pulldown
3 Sets
6 Reps
@8.5
2
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7.5
@8
3
Standing Pullover (Cable)
3 Sets
20 Reps
@7
4
Hammer Curl
3 Sets
10 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7.5
7
Bayesian Curl
3 Sets
12 Reps
@7.5
Day 3
1
Squat (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Sets
10 Reps
5 Reps
4 Reps
3 Reps
2 Reps
4 Reps
10%
30%
50%
65%
75%
80%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7.5
3
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7.5
@8
4
Leg Extension
2 Sets
1 Set
12 Reps
15 Reps
@8
@8
5
Lying Leg Curl
3 Sets
10 Reps
@8
6
Seated Calf Raise
3 Sets
12 Reps
@7.5
7
Cable Crunch
3 Sets
15 Reps
@7.5
8
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@6
Day 4
1
Seated Overhead Press (Dumbbell)
4 Sets
4 Reps
80%
2
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
3
Pec Deck (Machine)
3 Sets
12 Reps
@8
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
777 Reps
@8.5
6
Bicep Curl (Barbell)
3 Sets
12 Reps
@8
7
Reverse Wrist Curl (Barbell)
3 Sets
12 Reps
@8
Day 5
1
Lat Pulldown
3 Sets
12 Reps
@8.5
2
Chest Supported Row (Machine)
3 Sets
12 Reps
@8
3
Face Pull
3 Sets
20 Reps
@7.5
4
Shrug (Dumbbell)
3 Sets
20 Reps
@7.5
5
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
6
Reverse Wrist Curl (Barbell)
3 Sets
10 Reps
@8
Day 1
1
Bench Press (Wide Grip)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@6.5
@7
@7.5
@8
2
Shoulder Press (Machine)
3 Sets
15 Reps
@7.5
3
Dip (Bodyweight)
3 Sets
8 Reps
@7
4
Skull Crusher
3 Sets
10 Reps
@6.5
5
Lateral Raise (Cable)
3 Sets
12 Reps
@7
6
Tricep Extension (Cable)
3 Sets
20 Reps
@6.5
Day 2
1
Lat Pulldown
3 Sets
6 Reps
@8.5
2
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7.5
@8
3
Standing Pullover (Cable)
3 Sets
20 Reps
@7
4
Hammer Curl
3 Sets
10 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7.5
7
Bayesian Curl
3 Sets
12 Reps
@7.5
Day 3
1
Squat (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Sets
10 Reps
5 Reps
4 Reps
3 Reps
2 Reps
4 Reps
10%
30%
50%
65%
75%
80%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7.5
3
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7.5
@8
4
Leg Extension
2 Sets
1 Set
12 Reps
15 Reps
@8
@8
5
Lying Leg Curl
3 Sets
10 Reps
@8
6
Seated Calf Raise
3 Sets
12 Reps
@7.5
7
Cable Crunch
3 Sets
15 Reps
@7.5
8
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@6
Day 4
1
Seated Overhead Press (Dumbbell)
4 Sets
4 Reps
80%
2
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
3
Pec Deck (Machine)
3 Sets
12 Reps
@8
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
777 Reps
@8.5
6
Bicep Curl (Barbell)
3 Sets
12 Reps
@8
7
Reverse Wrist Curl (Barbell)
3 Sets
12 Reps
@8
Day 5
1
Lat Pulldown
3 Sets
12 Reps
@8.5
2
Chest Supported Row (Machine)
3 Sets
12 Reps
@8
3
Face Pull
3 Sets
20 Reps
@7.5
4
Shrug (Dumbbell)
3 Sets
20 Reps
@7.5
5
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
6
Reverse Wrist Curl (Barbell)
3 Sets
10 Reps
@8
Day 1
1
Bench Press (Wide Grip)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@6.5
@7
@7.5
@8
2
Shoulder Press (Machine)
3 Sets
15 Reps
@7.5
3
Dip (Bodyweight)
3 Sets
8 Reps
@7
4
Skull Crusher
3 Sets
10 Reps
@6.5
5
Lateral Raise (Cable)
3 Sets
12 Reps
@7
6
Tricep Extension (Cable)
3 Sets
20 Reps
@6.5
Day 2
1
Lat Pulldown
3 Sets
6 Reps
@8.5
2
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7.5
@8
3
Standing Pullover (Cable)
3 Sets
20 Reps
@7
4
Hammer Curl
3 Sets
10 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7.5
7
Bayesian Curl
3 Sets
12 Reps
@7.5
Day 3
1
Squat (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Sets
10 Reps
5 Reps
4 Reps
3 Reps
2 Reps
4 Reps
10%
30%
50%
65%
75%
80%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7.5
3
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7.5
@8
4
Leg Extension
2 Sets
1 Set
12 Reps
15 Reps
@8
@8
5
Lying Leg Curl
3 Sets
10 Reps
@8
6
Seated Calf Raise
3 Sets
12 Reps
@7.5
7
Cable Crunch
3 Sets
15 Reps
@7.5
8
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@6
Day 4
1
Seated Overhead Press (Dumbbell)
4 Sets
4 Reps
80%
2
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
3
Pec Deck (Machine)
3 Sets
12 Reps
@8
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
777 Reps
@8.5
6
Bicep Curl (Barbell)
3 Sets
12 Reps
@8
7
Reverse Wrist Curl (Barbell)
3 Sets
12 Reps
@8
Day 5
1
Lat Pulldown
3 Sets
12 Reps
@8.5
2
Chest Supported Row (Machine)
3 Sets
12 Reps
@8
3
Face Pull
3 Sets
20 Reps
@7.5
4
Shrug (Dumbbell)
3 Sets
20 Reps
@7.5
5
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
6
Reverse Wrist Curl (Barbell)
3 Sets
10 Reps
@8
Day 1
1
Bench Press (Wide Grip)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@6.5
@7
@7.5
@8
2
Shoulder Press (Machine)
3 Sets
15 Reps
@7.5
3
Dip (Bodyweight)
3 Sets
8 Reps
@7
4
Skull Crusher
3 Sets
10 Reps
@6.5
5
Lateral Raise (Cable)
3 Sets
12 Reps
@7
6
Tricep Extension (Cable)
3 Sets
20 Reps
@6.5
Day 2
1
Lat Pulldown
3 Sets
6 Reps
@8.5
2
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7.5
@8
3
Standing Pullover (Cable)
3 Sets
20 Reps
@7
4
Hammer Curl
3 Sets
10 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7.5
7
Bayesian Curl
3 Sets
12 Reps
@7.5
Day 3
1
Squat (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Sets
10 Reps
5 Reps
4 Reps
3 Reps
2 Reps
4 Reps
10%
30%
50%
65%
75%
80%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7.5
3
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7.5
@8
4
Leg Extension
2 Sets
1 Set
12 Reps
15 Reps
@8
@8
5
Lying Leg Curl
3 Sets
10 Reps
@8
6
Seated Calf Raise
3 Sets
12 Reps
@7.5
7
Cable Crunch
3 Sets
15 Reps
@7.5
8
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@6
Day 4
1
Seated Overhead Press (Dumbbell)
4 Sets
4 Reps
80%
2
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
3
Pec Deck (Machine)
3 Sets
12 Reps
@8
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
777 Reps
@8.5
6
Bicep Curl (Barbell)
3 Sets
12 Reps
@8
7
Reverse Wrist Curl (Barbell)
3 Sets
12 Reps
@8
Day 5
1
Lat Pulldown
3 Sets
12 Reps
@8.5
2
Chest Supported Row (Machine)
3 Sets
12 Reps
@8
3
Face Pull
3 Sets
20 Reps
@7.5
4
Shrug (Dumbbell)
3 Sets
20 Reps
@7.5
5
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
6
Reverse Wrist Curl (Barbell)
3 Sets
10 Reps
@8