5.0
(1 rating)
Program Description
Become the Rooser from the Alice in Chains song
Program Overview
- LevelIntermediate
- GoalBodybuilding, Bodyweight Fitness
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedJan 04, 2024 08:59
- Last EditedJun 18, 2025 08:40

Summary
**The Rooster** is an intense 8-week program designed to elevate your strength and conditioning through a balanced 5-day weekly routine. Each session focuses on targeted muscle groups, utilizing a mix of free weights and machines to maximize gains. From weighted dips to hack squats and supersets, this program is structured to challenge your limits and build muscle effectively. Get ready to transform your physique and unleash your inner strength with every workout!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6 reps
RPE 8
2
Hack Squat
3
8 reps
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Tricep Rope Push Down (Cable)
2
12 reps
-
5
Tricep Extension (Dumbbell)
2
10 reps
-
6
Leg Extension
2
12 reps
-
7A
Y Raise
2
10 reps
-
7B
Lateral Raise (Machine)
2
10 reps
-
8
Ab Wheel
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
7 reps
RPE 8
2
Hack Squat
3
9 reps
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Tricep Rope Push Down (Cable)
2
12 reps
-
5
Tricep Extension (Dumbbell)
2
10 reps
-
6
Leg Extension
2
12 reps
-
7A
Y Raise
2
10 reps
-
7B
Lateral Raise (Machine)
2
10 reps
-
8
Ab Wheel
3
11 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8 reps
RPE 8
2
Hack Squat
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Tricep Rope Push Down (Cable)
2
12 reps
-
5
Tricep Extension (Dumbbell)
2
10 reps
-
6
Leg Extension
2
12 reps
-
7A
Y Raise
2
10 reps
-
7B
Lateral Raise (Machine)
2
10 reps
-
8
Ab Wheel
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
9 reps
RPE 8
2
Hack Squat
3
11 reps
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Tricep Rope Push Down (Cable)
2
12 reps
-
5
Tricep Extension (Dumbbell)
2
10 reps
-
6
Leg Extension
2
12 reps
-
7A
Y Raise
2
10 reps
-
7B
Lateral Raise (Machine)
2
10 reps
-
8
Ab Wheel
3
13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6 reps
RPE 8
2
Squat (Smith Machine)
3
8 reps
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Tricep Rope Push Down (Cable)
2
12 reps
-
5
Tricep Extension (Dumbbell)
2
10 reps
-
6
Leg Extension
2
12 reps
-
7A
Y Raise
2
10 reps
-
7B
Lateral Raise (Machine)
2
10 reps
-
8
Ab Wheel
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
7 reps
RPE 8
2
Squat (Smith Machine)
3
9 reps
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Tricep Rope Push Down (Cable)
2
12 reps
-
5
Tricep Extension (Dumbbell)
2
10 reps
-
6
Leg Extension
2
12 reps
-
7A
Y Raise
2
10 reps
-
7B
Lateral Raise (Machine)
2
10 reps
-
8
Ab Wheel
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8 reps
RPE 8
2
Squat (Smith Machine)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Tricep Rope Push Down (Cable)
2
12 reps
-
5
Tricep Extension (Dumbbell)
2
10 reps
-
6
Leg Extension
2
12 reps
-
7A
Y Raise
2
10 reps
-
7B
Lateral Raise (Machine)
2
10 reps
-
8
Ab Wheel
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8 reps
RPE 8
2
Squat (Smith Machine)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Tricep Rope Push Down (Cable)
2
12 reps
-
5
Tricep Extension (Dumbbell)
2
10 reps
-
6
Leg Extension
2
12 reps
-
7A
Y Raise
2
10 reps
-
7B
Lateral Raise (Machine)
2
10 reps
-
8
Ab Wheel
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 8.5
2
Back Extension
2
12 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
2
12 reps
-
5A
Alternating Dumbbell Curl
3
16 reps
-
5B
Lying Leg Curl
3
10 reps
-
6
Pullover (Dumbbell)
2
12 reps
-
7
Hip Thrust (machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
7 reps
RPE 8.5
2
Back Extension
2
12 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
2
12 reps
-
5A
Alternating Dumbbell Curl
3
16 reps
-
5B
Lying Leg Curl
3
10 reps
-
6
Pullover (Dumbbell)
2
12 reps
-
7
Hip Thrust (machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8.5
2
Back Extension
2
12 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
2
12 reps
-
5A
Alternating Dumbbell Curl
3
16 reps
-
5B
Lying Leg Curl
3
10 reps
-
6
Pullover (Dumbbell)
2
12 reps
-
7
Hip Thrust (machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
9 reps
RPE 8.5
2
Back Extension
2
12 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
2
12 reps
-
5A
Alternating Dumbbell Curl
3
16 reps
-
5B
Lying Leg Curl
3
10 reps
-
6
Pullover (Dumbbell)
2
12 reps
-
7
Hip Thrust (machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 8.5
2
Back Extension
2
12 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
2
12 reps
-
5A
Alternating Dumbbell Curl
3
16 reps
-
5B
Lying Leg Curl
3
10 reps
-
6
Pullover (Dumbbell)
2
12 reps
-
7
Hip Thrust (machine)
2
12 reps
-
8
Reverse Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
7 reps
RPE 8.5
2
Back Extension
2
12 reps
-
3
Romanian Deadlift (Barbell)
3
11 reps
-
4
Lat Pulldown (Neutral Grip)
2
12 reps
-
5A
Alternating Dumbbell Curl
3
16 reps
-
5B
Lying Leg Curl
3
10 reps
-
6
Pullover (Dumbbell)
2
12 reps
-
7
Hip Thrust (machine)
2
12 reps
-
8
Reverse Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8.5
2
Back Extension
2
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Lat Pulldown (Neutral Grip)
2
12 reps
-
5A
Alternating Dumbbell Curl
3
16 reps
-
5B
Lying Leg Curl
3
10 reps
-
6
Pullover (Dumbbell)
2
12 reps
-
7
Hip Thrust (machine)
2
12 reps
-
8
Reverse Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 8.5
2
Back Extension
2
12 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
2
12 reps
-
5A
Alternating Dumbbell Curl
3
16 reps
-
5B
Lying Leg Curl
3
10 reps
-
6
Pullover (Dumbbell)
2
12 reps
-
7
Hip Thrust (machine)
2
12 reps
-
8
Reverse Hyperextension
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6 reps
RPE 8.5
1B
Sissy Squat
3
10 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3
JM Press
3
12 reps
-
4A
Lateral Raise (Dumbbell)
2
10 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Wrist Curls
2
12 reps
-
7
GHD Sit Up (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
7 reps
RPE 8.5
1B
Sissy Squat
3
10 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3
JM Press
3
12 reps
-
4A
Lateral Raise (Dumbbell)
2
10 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Wrist Curls
2
12 reps
-
7
GHD Sit Up (Weighted)
3
11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
8 reps
RPE 8.5
1B
Sissy Squat
3
10 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3
JM Press
3
12 reps
-
4A
Lateral Raise (Dumbbell)
2
10 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Wrist Curls
2
12 reps
-
7
GHD Sit Up (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
9 reps
RPE 8.5
1B
Sissy Squat
3
10 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3
JM Press
3
12 reps
-
4A
Lateral Raise (Dumbbell)
2
10 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Wrist Curls
2
12 reps
-
7
GHD Sit Up (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6 reps
RPE 8.5
1B
Sissy Squat
3
10 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3
JM Press
3
12 reps
-
4A
Lateral Raise (Dumbbell)
2
10 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Wrist Curls
2
12 reps
-
7
GHD Sit Up (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
7 reps
RPE 8.5
1B
Sissy Squat
3
10 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3
JM Press
3
12 reps
-
4A
Lateral Raise (Dumbbell)
2
10 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Wrist Curls
2
12 reps
-
7
GHD Sit Up (Weighted)
3
11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
8 reps
RPE 8.5
1B
Sissy Squat
3
10 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3
JM Press
3
12 reps
-
4A
Lateral Raise (Dumbbell)
2
10 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Wrist Curls
2
12 reps
-
7
GHD Sit Up (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6 reps
RPE 8.5
1B
Sissy Squat
3
10 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3
JM Press
3
12 reps
-
4A
Lateral Raise (Dumbbell)
2
10 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Wrist Curls
2
12 reps
-
7
GHD Sit Up (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Weighted Deficit Pushup
3
10 reps
-
1B
Chest Supported T Bar Row
3
10 reps
-
2A
Reverse Lunge (Dumbbell)
2
10 reps
-
2B
Single Leg Hamstring Curl
2
12 reps
-
3A
Incline Bench Press (Dumbbell)
2
12 reps
-
3B
Helms Row
2
12 reps
-
4
L Sit Chin Up
2
8 reps
-
5
Standing Calf Raise
2
12 reps
-
6
Seated Calf Raise
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Weighted Deficit Pushup
3
11 reps
-
1B
Chest Supported T Bar Row
3
10 reps
-
2A
Reverse Lunge (Dumbbell)
2
10 reps
-
2B
Single Leg Hamstring Curl
2
12 reps
-
3A
Incline Bench Press (Dumbbell)
2
12 reps
-
3B
Helms Row
2
12 reps
-
4
L Sit Chin Up
2
9 reps
-
5
Standing Calf Raise
2
12 reps
-
6
Seated Calf Raise
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Weighted Deficit Pushup
3
12 reps
-
1B
Chest Supported T Bar Row
3
10 reps
-
2A
Reverse Lunge (Dumbbell)
2
10 reps
-
2B
Single Leg Hamstring Curl
2
12 reps
-
3A
Incline Bench Press (Dumbbell)
2
12 reps
-
3B
Helms Row
2
12 reps
-
4
L Sit Chin Up
2
10 reps
-
5
Standing Calf Raise
2
12 reps
-
6
Seated Calf Raise
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Weighted Deficit Pushup
3
12 reps
-
1B
Chest Supported T Bar Row
3
10 reps
-
2A
Reverse Lunge (Dumbbell)
2
10 reps
-
2B
Single Leg Hamstring Curl
2
12 reps
-
3A
Incline Bench Press (Dumbbell)
2
12 reps
-
3B
Helms Row
2
12 reps
-
4
L Sit Chin Up
2
12 reps
-
5
Standing Calf Raise
2
12 reps
-
6
Seated Calf Raise
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
10 reps
-
1B
Bent Over Row (Barbell)
3
10 reps
-
2A
Reverse Lunge (Dumbbell)
2
10 reps
-
2B
Single Leg Hamstring Curl
2
12 reps
-
3A
Incline Bench Press (Dumbbell)
2
12 reps
-
3B
Helms Row
2
12 reps
-
4
L Sit Chin Up
2
8 reps
-
5
Standing Calf Raise
2
12 reps
-
6
Seated Calf Raise
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
11 reps
-
1B
Bent Over Row (Barbell)
3
11 reps
-
2A
Reverse Lunge (Dumbbell)
2
10 reps
-
2B
Single Leg Hamstring Curl
2
12 reps
-
3A
Incline Bench Press (Dumbbell)
2
12 reps
-
3B
Helms Row
2
12 reps
-
4
L Sit Chin Up
2
9 reps
-
5
Standing Calf Raise
2
12 reps
-
6
Seated Calf Raise
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
12 reps
-
1B
Bent Over Row (Barbell)
3
12 reps
-
2A
Reverse Lunge (Dumbbell)
2
10 reps
-
2B
Single Leg Hamstring Curl
2
12 reps
-
3A
Incline Bench Press (Dumbbell)
2
12 reps
-
3B
Helms Row
2
12 reps
-
4
L Sit Chin Up
2
10 reps
-
5
Standing Calf Raise
2
12 reps
-
6
Seated Calf Raise
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
10 reps
-
1B
Bent Over Row (Barbell)
3
10 reps
-
2A
Reverse Lunge (Dumbbell)
2
10 reps
-
2B
Single Leg Hamstring Curl
2
12 reps
-
3A
Incline Bench Press (Dumbbell)
2
12 reps
-
3B
Helms Row
2
12 reps
-
4
L Sit Chin Up
2
8 reps
-
5
Standing Calf Raise
2
12 reps
-
6
Seated Calf Raise
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
12 reps
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
ATG Dip
2
12 reps
-
4
Hip Abductor (Machine)
2
12 reps
-
5
Hip Adductor (Machine)
2
12 reps
-
6
ATG Split Squat
2
10 reps
-
7
Patrick Step Up
2
10 reps
-
8
Reverse Wrist Curl (Dumbbell)
2
12 reps
-
9A
Neck Curl
3
10 reps
-
9B
Neck Extension
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
12 reps
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
ATG Dip
2
12 reps
-
4
Hip Abductor (Machine)
2
12 reps
-
5
Hip Adductor (Machine)
2
12 reps
-
6
ATG Split Squat
2
10 reps
-
7
Patrick Step Up
2
10 reps
-
8
Reverse Wrist Curl (Dumbbell)
2
12 reps
-
9A
Neck Curl
3
10 reps
-
9B
Neck Extension
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
12 reps
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
ATG Dip
2
12 reps
-
4
Hip Abductor (Machine)
2
12 reps
-
5
Hip Adductor (Machine)
2
12 reps
-
6
ATG Split Squat
2
10 reps
-
7
Patrick Step Up
2
10 reps
-
8
Reverse Wrist Curl (Dumbbell)
2
12 reps
-
9A
Neck Curl
3
10 reps
-
9B
Neck Extension
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
12 reps
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
ATG Dip
2
12 reps
-
4
Hip Abductor (Machine)
2
12 reps
-
5
Hip Adductor (Machine)
2
12 reps
-
6
ATG Split Squat
2
10 reps
-
7
Patrick Step Up
2
10 reps
-
8
Reverse Wrist Curl (Dumbbell)
2
12 reps
-
9A
Neck Curl
3
10 reps
-
9B
Neck Extension
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
12 reps
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
ATG Dip
2
12 reps
-
4
Hip Abductor (Machine)
2
12 reps
-
5
Hip Adductor (Machine)
2
12 reps
-
6
ATG Split Squat
2
10 reps
-
7
Patrick Step Up
2
10 reps
-
8
Reverse Wrist Curl (Dumbbell)
2
12 reps
-
9A
Neck Curl
3
10 reps
-
9B
Neck Extension
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
12 reps
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
ATG Dip
2
12 reps
-
4
Hip Abductor (Machine)
2
12 reps
-
5
Hip Adductor (Machine)
2
12 reps
-
6
ATG Split Squat
2
10 reps
-
7
Patrick Step Up
2
10 reps
-
8
Reverse Wrist Curl (Dumbbell)
2
12 reps
-
9A
Neck Curl
3
10 reps
-
9B
Neck Extension
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
12 reps
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
ATG Dip
2
12 reps
-
4
Hip Abductor (Machine)
2
12 reps
-
5
Hip Adductor (Machine)
2
12 reps
-
6
ATG Split Squat
2
10 reps
-
7
Patrick Step Up
2
10 reps
-
8
Reverse Wrist Curl (Dumbbell)
2
12 reps
-
9A
Neck Curl
3
10 reps
-
9B
Neck Extension
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
12 reps
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
ATG Dip
2
12 reps
-
4
Hip Abductor (Machine)
2
12 reps
-
5
Hip Adductor (Machine)
2
12 reps
-
6
ATG Split Squat
2
10 reps
-
7
Patrick Step Up
2
10 reps
-
8
Reverse Wrist Curl (Dumbbell)
2
12 reps
-
9A
Neck Curl
3
10 reps
-
9B
Neck Extension
3
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Dip (Weighted)3 Sets
6 Reps
@8
2
Hack Squat3 Sets
8 Reps
-
3
Incline Chest Fly (Dumbbell)2 Sets
12 Reps
-
4
Tricep Rope Push Down (Cable)2 Sets
12 Reps
-
5
Tricep Extension (Dumbbell)2 Sets
10 Reps
-
6
Leg Extension2 Sets
12 Reps
-
7A
Y Raise2 Sets
10 Reps
-
7B
Lateral Raise (Machine)2 Sets
10 Reps
-
8
Ab Wheel3 Sets
10 Reps
-
Day 4
1A
Weighted Deficit Pushup3 Sets
10 Reps
-
1B
Chest Supported T Bar Row3 Sets
10 Reps
-
2A
Reverse Lunge (Dumbbell)2 Sets
10 Reps
-
2B
Single Leg Hamstring Curl2 Sets
12 Reps
-
3A
Incline Bench Press (Dumbbell)2 Sets
12 Reps
-
3B
Helms Row2 Sets
12 Reps
-
4
L Sit Chin Up2 Sets
8 Reps
-
5
Standing Calf Raise2 Sets
12 Reps
-
6
Seated Calf Raise2 Sets
12 Reps
-
Day 2
1
Pull-Up (Weighted)4 Sets
6 Reps
@8.5
2
Back Extension2 Sets
12 Reps
-
3
Romanian Deadlift (Barbell)3 Sets
10 Reps
-
4
Lat Pulldown (Neutral Grip)2 Sets
12 Reps
-
5A
Alternating Dumbbell Curl3 Sets
16 Reps
-
5B
Lying Leg Curl3 Sets
10 Reps
-
6
Pullover (Dumbbell)2 Sets
12 Reps
-
7
Hip Thrust (machine)3 Sets
12 Reps
-
Day 5
1
Hanging Leg Raise3 Sets
12 Reps
-
2
Decline Bench Press (Dumbbell)3 Sets
10 Reps
-
3
ATG Dip2 Sets
12 Reps
-
4
Hip Abductor (Machine)2 Sets
12 Reps
-
5
Hip Adductor (Machine)2 Sets
12 Reps
-
6
ATG Split Squat2 Sets
10 Reps
-
7
Patrick Step Up2 Sets
10 Reps
-
8
Reverse Wrist Curl (Dumbbell)2 Sets
12 Reps
-
9A
Neck Curl3 Sets
10 Reps
-
9B
Neck Extension3 Sets
10 Reps
-
Day 3
1A
Seated Overhead Press (Barbell)3 Sets
6 Reps
@8.5
1B
Sissy Squat3 Sets
10 Reps
-
2
Preacher Curl (Barbell)3 Sets
10 Reps
-
3
JM Press3 Sets
12 Reps
-
4A
Lateral Raise (Dumbbell)2 Sets
10 Reps
-
4B
Reverse Bicep Curl (EZ Bar)3 Sets
10 Reps
-
5
Rear Delt Fly (Cable)2 Sets
10 Reps
-
6
Wrist Curls2 Sets
12 Reps
-
7
GHD Sit Up (Weighted)3 Sets
10 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00Â /Â 5
Gonzalo S.Age 27, Man
a year ago
6 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Amazing structure, modified some workouts but overall great pumps and a ton of volume.