logo
[The True Beast] 5 Day Antagonist Workout Program
by Ethan MacLean
78 athletes joined
Program Description
Get Massive with this Intense 5 day Antagonist Workout Program. High Intensity Moderate volume Arnold x Torso Limbs Split. Weekly Schedule: Day 1 Chest and Back Day 2 Shoulders and Arms Day 3 Legs Day 4 Rest or Cardio Day 5 Torso/ Chest, Back, Shoulders Day 6 Limbs/ Legs and Arms Day 7 Rest or Cardio Week 5 and 10 are deload weeks. So keep the RPE pretty low, like 5 or less RPE. Progression: Start the first week with the lower rep range then progressively add reps every week until you hit the highest rep range, then add weight to lower the rep range ect. For Example: Week 1 bench press 3x5 200lb Week 2 bench press 3x7 200lb Week 3 bench press 3x8 200lb Week 4 bench press 3x5 205lb Week 5 deload bench press 2x6 170lb Rest: Rest between 2-4 minutes on compound lifts with no superset. Rest between 1-3 minutes on isolation lifts with no superset. Rest between 30 sec to 2 min 30 sec on compound lifts with a superset. Rest between 0 sec to 2 min on isolation lifts with a superset. If you want to switch a few exercises that is fine, but make sure it is something similar to the original and stick to the exercise all the way through the program. For Example: You don't have a Smith machine, or you want to do something else like barbell, you can switch smith bench press with regular bench press. That would be completely fine. Key things: Stay Consistent (don't skip workouts unless necessary) Progress weekly if you can (in reps or weight) Have enough rest time during the workout Eat enough protein and I highly recommend a bulk if can Get enough sleep (like 7-9 hours a night) Preform good form on the exercises I hope for the best for you. Get those gains.
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
60 minutes
Created
Dec 30, 2023 05:55
Last Edited
Jun 09, 2024 10:38
down_app
Week 1
1 / 10 Weeks
Day 2
1A
AD Press
1 Set
1 Set
4-8 Reps
4-8 Reps
@8
@9
1B
Chin-Up (Weighted)
1 Set
1 Set
4-8 Reps
4-8 Reps
@8
@9
2A
JM Press
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@10
2B
Hammer Curl
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
3A
Lateral Raise (Cable)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
3B
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
Day 4
1A
Incline Bench Press (Barbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
@8
@9
1B
High Row
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
2A
Seated Overhead Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
2B
Lat Prayer
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
3
Lateral Raise (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
4A
Bent Over Row (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
4B
Chest Fly (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
Day 5
1
Stiff Leg Deadlift
1 Set
1 Set
4-8 Reps
4-8 Reps
@7
@8
2
Leg Press
1 Set
1 Set
4-8 Reps
4-8 Reps
@8
@9
3
Preacher Curl (Barbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
@8
@9
4A
Single Arm Overhead Tricep Extension (cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
4B
Upright Row (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Leg Extension
1 Set
1 Set
10-14 Reps
10-14 Reps
@9
@10
Day 1
1
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@7
@8
@9
2
Pendlay Row
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@7
@8
@9
3A
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
3B
Lat Pulldown (Neutral Grip)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
4A
Chest Fly (Machine)
1 Set
6-10 Reps
@10
4B
Reverse Pec Deck
1 Set
8-12 Reps
@10
Day 3
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@7
@8
@9
2
Good Morning
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
3A
Split Squat (Smith Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
3B
Leg Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
4A
Standing Calf Raise
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
4B
Decline Crunch (Weighted)
1 Set
6-10 Reps
@9
Day 1
1
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@8
@9
@10
2
Pendlay Row
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@8
@9
@10
3A
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
3B
Lat Pulldown (Neutral Grip)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
4A
Chest Fly (Machine)
1 Set
6-10 Reps
@10
4B
Reverse Pec Deck
1 Set
8-12 Reps
@10
Day 2
1A
AD Press
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@10
1B
Chin-Up (Weighted)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@10
2A
JM Press
2 Sets
4-8 Reps
@10
2B
Hammer Curl
2 Sets
6-10 Reps
@10
3A
Lateral Raise (Cable)
2 Sets
6-10 Reps
@10
3B
V-Handle Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
Day 4
1A
Incline Bench Press (Barbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@10
1B
High Row
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
2A
Seated Overhead Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
2B
Lat Prayer
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
3
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
4A
Bent Over Row (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
4B
Chest Fly (Dumbbell)
2 Sets
6-10 Reps
@10
Day 5
1
Stiff Leg Deadlift
1 Set
1 Set
4-8 Reps
4-8 Reps
@8
@9
2
Leg Press
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@10
3
Preacher Curl (Barbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@10
4A
Single Arm Overhead Tricep Extension (cable)
2 Sets
8-12 Reps
@10
4B
Upright Row (Cable)
2 Sets
8-12 Reps
@10
5
Leg Extension
2 Sets
10-14 Reps
@10
Day 3
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@8
@9
@10
2
Good Morning
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
3A
Split Squat (Smith Machine)
2 Sets
6-10 Reps
@10
3B
Leg Curl
2 Sets
8-12 Reps
@10
4A
Standing Calf Raise
2 Sets
6-10 Reps
@10
4B
Decline Crunch (Weighted)
1 Set
6-10 Reps
@10
Day 1
1
Bench Press (Smith Machine)
1 Set
2 Sets
4-8 Reps
4-8 Reps
@9
@10
2
Pendlay Row
1 Set
2 Sets
4-8 Reps
4-8 Reps
@9
@10
3A
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
3B
Lat Pulldown (Neutral Grip)
2 Sets
6-10 Reps
@10
4A
Chest Fly (Machine)
1 Set
6-10 Reps
@10
4B
Reverse Pec Deck
1 Set
8-12 Reps
@10
Day 2
1A
AD Press
2 Sets
4-8 Reps
@10
1B
Chin-Up (Weighted)
2 Sets
4-8 Reps
@10
2A
JM Press
2 Sets
4-8 Reps
@10
2B
Hammer Curl
2 Sets
6-10 Reps
@10
3A
Lateral Raise (Cable)
2 Sets
6-10 Reps
@10
3B
V-Handle Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
Day 4
1A
Incline Bench Press (Barbell)
2 Sets
4-8 Reps
@10
1B
High Row
2 Sets
6-10 Reps
@10
2A
Seated Overhead Press (Dumbbell)
2 Sets
6-10 Reps
@10
2B
Lat Prayer
2 Sets
6-10 Reps
@10
3
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
4A
Bent Over Row (Dumbbell)
2 Sets
6-10 Reps
@10
4B
Chest Fly (Dumbbell)
2 Sets
6-10 Reps
@10
Day 5
1
Stiff Leg Deadlift
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@10
2
Leg Press
2 Sets
4-8 Reps
@10
3
Preacher Curl (Barbell)
2 Sets
4-8 Reps
@10
4A
Single Arm Overhead Tricep Extension (cable)
2 Sets
8-12 Reps
@10
4B
Upright Row (Cable)
2 Sets
8-12 Reps
@10
5
Leg Extension
2 Sets
10-14 Reps
@10
Day 3
1
High Bar Squat (Barbell)
1 Set
2 Sets
4-8 Reps
4-8 Reps
@9
@10
2
Good Morning
2 Sets
6-10 Reps
@10
3A
Split Squat (Smith Machine)
2 Sets
6-10 Reps
@10
3B
Leg Curl
2 Sets
8-12 Reps
@10
4A
Standing Calf Raise
2 Sets
6-10 Reps
@10
4B
Decline Crunch (Weighted)
1 Set
6-10 Reps
@10
Day 1
1
Bench Press (Smith Machine)
3 Sets
4-8 Reps
@10
2
Pendlay Row
3 Sets
4-8 Reps
@10
3A
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
3B
Lat Pulldown (Neutral Grip)
2 Sets
6-10 Reps
@10
4A
Chest Fly (Machine)
1 Set
6-10 Reps
@10
4B
Reverse Pec Deck
1 Set
8-12 Reps
@10
Day 2
1A
AD Press
2 Sets
4-8 Reps
@10
1B
Chin-Up (Weighted)
2 Sets
4-8 Reps
@10
2A
JM Press
2 Sets
4-8 Reps
@10
2B
Hammer Curl
2 Sets
6-10 Reps
@10
3A
Lateral Raise (Cable)
2 Sets
6-10 Reps
@10
3B
V-Handle Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
Day 4
1A
Incline Bench Press (Barbell)
2 Sets
4-8 Reps
@10
1B
High Row
2 Sets
6-10 Reps
@10
2A
Seated Overhead Press (Dumbbell)
2 Sets
6-10 Reps
@10
2B
Lat Prayer
2 Sets
6-10 Reps
@10
3
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
4A
Bent Over Row (Dumbbell)
2 Sets
6-10 Reps
@10
4B
Chest Fly (Dumbbell)
2 Sets
6-10 Reps
@10
Day 5
1
Stiff Leg Deadlift
2 Sets
4-8 Reps
@10
2
Leg Press
2 Sets
4-8 Reps
@10
3
Preacher Curl (Barbell)
2 Sets
4-8 Reps
@10
4A
Single Arm Overhead Tricep Extension (cable)
2 Sets
8-12 Reps
@10
4B
Upright Row (Cable)
2 Sets
8-12 Reps
@10
5
Leg Extension
2 Sets
10-14 Reps
@10
Day 3
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
@10
2
Good Morning
2 Sets
6-10 Reps
@10
3A
Split Squat (Smith Machine)
2 Sets
6-10 Reps
@10
3B
Leg Curl
2 Sets
8-12 Reps
@10
4A
Standing Calf Raise
2 Sets
6-10 Reps
@10
4B
Decline Crunch (Weighted)
1 Set
6-10 Reps
@10
Day 2
1A
AD Press
1 Set
4-8 Reps
1B
Chin-Up (Weighted)
1 Set
4-8 Reps
2A
JM Press
1 Set
4-8 Reps
2B
Hammer Curl
1 Set
6-10 Reps
3A
Lateral Raise (Cable)
1 Set
6-10 Reps
3B
V-Handle Tricep Pushdown (Cable)
1 Set
6-10 Reps
Day 4
1A
Incline Bench Press (Barbell)
1 Set
4-8 Reps
1B
High Row
1 Set
6-10 Reps
2A
Seated Overhead Press (Dumbbell)
1 Set
6-10 Reps
2B
Lat Prayer
1 Set
6-10 Reps
3
Lateral Raise (Dumbbell)
1 Set
8-12 Reps
4A
Bent Over Row (Dumbbell)
1 Set
6-10 Reps
4B
Chest Fly (Dumbbell)
1 Set
6-10 Reps
Day 5
1
Stiff Leg Deadlift
1 Set
4-8 Reps
2
Leg Press
1 Set
4-8 Reps
3
Preacher Curl (Barbell)
1 Set
4-8 Reps
4A
Single Arm Overhead Tricep Extension (cable)
1 Set
8-12 Reps
4B
Upright Row (Cable)
1 Set
8-12 Reps
5
Leg Extension
1 Set
10-14 Reps
Day 1
1
Bench Press (Smith Machine)
2 Sets
4-8 Reps
2
Pendlay Row
2 Sets
4-8 Reps
3A
Incline Bench Press (Dumbbell)
1 Set
6-10 Reps
3B
Lat Pulldown (Neutral Grip)
1 Set
6-10 Reps
4A
Chest Fly (Machine)
1 Set
6-10 Reps
4B
Reverse Pec Deck
1 Set
8-12 Reps
Day 3
1
High Bar Squat (Barbell)
2 Sets
4-8 Reps
2
Good Morning
1 Set
6-10 Reps
3A
Split Squat (Smith Machine)
1 Set
6-10 Reps
3B
Leg Curl
1 Set
8-12 Reps
4A
Standing Calf Raise
1 Set
6-10 Reps
4B
Decline Crunch (Weighted)
1 Set
6-10 Reps
Day 1
1
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2
Pendlay Row
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
3A
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3B
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
4A
Chest Fly (Machine)
1 Set
8-12 Reps
@10
4B
Reverse Pec Deck
1 Set
10-14 Reps
@10
Day 2
1A
AD Press
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
1B
Chin-Up (Weighted)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
2A
JM Press
2 Sets
6-10 Reps
@10
2B
Hammer Curl
2 Sets
8-12 Reps
@10
3A
Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
3B
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
Day 4
1A
Incline Bench Press (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
1B
High Row
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
2A
Seated Overhead Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
2B
Lat Prayer
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Lateral Raise (Dumbbell)
2 Sets
10-14 Reps
@10
4A
Bent Over Row (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
4B
Chest Fly (Dumbbell)
2 Sets
8-12 Reps
@10
Day 5
1
Stiff Leg Deadlift
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
2
Leg Press
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
3
Preacher Curl (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
4A
Single Arm Overhead Tricep Extension (cable)
2 Sets
10-14 Reps
@10
4B
Upright Row (Cable)
2 Sets
10-14 Reps
@10
5
Leg Extension
2 Sets
12-16 Reps
@10
Day 3
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2
Good Morning
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3A
Split Squat (Smith Machine)
2 Sets
8-12 Reps
@10
3B
Leg Curl
2 Sets
10-14 Reps
@10
4A
Standing Calf Raise
2 Sets
8-12 Reps
@10
4B
Decline Crunch (Weighted)
1 Set
8-12 Reps
@10
Day 4
1A
Incline Bench Press (Barbell)
2 Sets
6-10 Reps
@10
1B
High Row
2 Sets
8-12 Reps
@10
2A
Seated Overhead Press (Dumbbell)
2 Sets
8-12 Reps
@10
2B
Lat Prayer
2 Sets
8-12 Reps
@10
3
Lateral Raise (Dumbbell)
2 Sets
10-14 Reps
@10
4A
Bent Over Row (Dumbbell)
2 Sets
8-12 Reps
@10
4B
Chest Fly (Dumbbell)
2 Sets
8-12 Reps
@10
Day 5
1
Stiff Leg Deadlift
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
2
Leg Press
2 Sets
6-10 Reps
@10
3
Preacher Curl (Barbell)
2 Sets
6-10 Reps
@10
4A
Single Arm Overhead Tricep Extension (cable)
2 Sets
10-14 Reps
@10
4B
Upright Row (Cable)
2 Sets
10-14 Reps
@10
5
Leg Extension
2 Sets
12-16 Reps
@10
Day 1
1
Bench Press (Smith Machine)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@9
@10
2
Pendlay Row
1 Set
2 Sets
6-10 Reps
6-10 Reps
@9
@10
3A
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
3B
Lat Pulldown (Neutral Grip)
2 Sets
8-12 Reps
@10
4A
Chest Fly (Machine)
1 Set
8-12 Reps
@10
4B
Reverse Pec Deck
1 Set
10-14 Reps
@10
Day 2
1A
AD Press
2 Sets
6-10 Reps
@10
1B
Chin-Up (Weighted)
2 Sets
6-10 Reps
@10
2A
JM Press
2 Sets
6-10 Reps
@10
2B
Hammer Curl
2 Sets
8-12 Reps
@10
3A
Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
3B
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
Day 3
1
High Bar Squat (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@9
@10
2
Good Morning
2 Sets
8-12 Reps
@10
3A
Split Squat (Smith Machine)
2 Sets
8-12 Reps
@10
3B
Leg Curl
2 Sets
10-14 Reps
@10
4A
Standing Calf Raise
2 Sets
8-12 Reps
@10
4B
Decline Crunch (Weighted)
1 Set
8-12 Reps
@10
Day 4
1A
Incline Bench Press (Barbell)
2 Sets
6-10 Reps
@10
1B
High Row
2 Sets
8-12 Reps
@10
2A
Seated Overhead Press (Dumbbell)
2 Sets
8-12 Reps
@10
2B
Lat Prayer
2 Sets
8-12 Reps
@10
3
Lateral Raise (Dumbbell)
2 Sets
10-14 Reps
@10
4A
Bent Over Row (Dumbbell)
2 Sets
8-12 Reps
@10
4B
Chest Fly (Dumbbell)
2 Sets
8-12 Reps
@10
Day 1
1
Bench Press (Smith Machine)
3 Sets
6-10 Reps
@10
2
Pendlay Row
3 Sets
6-10 Reps
@10
3A
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
3B
Lat Pulldown (Neutral Grip)
2 Sets
8-12 Reps
@10
4A
Chest Fly (Machine)
1 Set
8-12 Reps
@10
4B
Reverse Pec Deck
1 Set
10-14 Reps
@10
Day 2
1A
AD Press
2 Sets
6-10 Reps
@10
1B
Chin-Up (Weighted)
2 Sets
6-10 Reps
@10
2A
JM Press
2 Sets
6-10 Reps
@10
2B
Hammer Curl
2 Sets
8-12 Reps
@10
3A
Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
3B
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
Day 5
1
Stiff Leg Deadlift
2 Sets
6-10 Reps
@10
2
Leg Press
2 Sets
6-10 Reps
@10
3
Preacher Curl (Barbell)
2 Sets
6-10 Reps
@10
4A
Single Arm Overhead Tricep Extension (cable)
2 Sets
10-14 Reps
@10
4B
Upright Row (Cable)
2 Sets
10-14 Reps
@10
5
Leg Extension
2 Sets
12-16 Reps
@10
Day 3
1
High Bar Squat (Barbell)
3 Sets
6-10 Reps
@10
2
Good Morning
2 Sets
8-12 Reps
@10
3A
Split Squat (Smith Machine)
2 Sets
8-12 Reps
@10
3B
Leg Curl
2 Sets
10-14 Reps
@10
4A
Standing Calf Raise
2 Sets
8-12 Reps
@10
4B
Decline Crunch (Weighted)
1 Set
8-12 Reps
@10
Day 1
1
Bench Press (Smith Machine)
3 Sets
6-10 Reps
@10
2
Pendlay Row
3 Sets
6-10 Reps
@10
3A
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
3B
Lat Pulldown (Neutral Grip)
2 Sets
8-12 Reps
@10
4A
Chest Fly (Machine)
1 Set
8-12 Reps
@10
4B
Reverse Pec Deck
1 Set
10-14 Reps
@10
Day 2
1A
AD Press
2 Sets
6-10 Reps
@10
1B
Chin-Up (Weighted)
2 Sets
6-10 Reps
@10
2A
JM Press
2 Sets
6-10 Reps
@10
2B
Hammer Curl
2 Sets
8-12 Reps
@10
3A
Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
3B
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
Day 4
1A
Incline Bench Press (Barbell)
2 Sets
6-10 Reps
@10
1B
High Row
2 Sets
8-12 Reps
@10
2A
Seated Overhead Press (Dumbbell)
2 Sets
8-12 Reps
@10
2B
Lat Prayer
2 Sets
8-12 Reps
@10
3
Lateral Raise (Dumbbell)
2 Sets
10-14 Reps
@10
4A
Bent Over Row (Dumbbell)
2 Sets
8-12 Reps
@10
4B
Chest Fly (Dumbbell)
2 Sets
8-12 Reps
@10
Day 5
1
Stiff Leg Deadlift
2 Sets
6-10 Reps
@10
2
Leg Press
2 Sets
6-10 Reps
@10
3
Preacher Curl (Barbell)
2 Sets
6-10 Reps
@10
4A
Single Arm Overhead Tricep Extension (cable)
2 Sets
10-14 Reps
@10
4B
Upright Row (Cable)
2 Sets
10-14 Reps
@10
5
Leg Extension
2 Sets
12-16 Reps
@10
Day 3
1
High Bar Squat (Barbell)
3 Sets
6-10 Reps
@10
2
Good Morning
2 Sets
8-12 Reps
@10
3A
Split Squat (Smith Machine)
2 Sets
8-12 Reps
@10
3B
Leg Curl
2 Sets
10-14 Reps
@10
4A
Standing Calf Raise
2 Sets
8-12 Reps
@10
4B
Decline Crunch (Weighted)
1 Set
8-12 Reps
@10
Day 1
1
Bench Press (Smith Machine)
2 Sets
6-10 Reps
2
Pendlay Row
2 Sets
6-10 Reps
3A
Incline Bench Press (Dumbbell)
1 Set
8-12 Reps
3B
Lat Pulldown (Neutral Grip)
1 Set
8-12 Reps
4A
Chest Fly (Machine)
1 Set
8-12 Reps
4B
Reverse Pec Deck
1 Set
10-14 Reps
Day 2
1A
AD Press
1 Set
6-10 Reps
1B
Chin-Up (Weighted)
1 Set
6-10 Reps
2A
JM Press
1 Set
6-10 Reps
2B
Hammer Curl
1 Set
8-12 Reps
3A
Lateral Raise (Cable)
1 Set
8-12 Reps
3B
V-Handle Tricep Pushdown (Cable)
1 Set
8-12 Reps
Day 4
1A
Incline Bench Press (Barbell)
1 Set
6-10 Reps
1B
High Row
1 Set
8-12 Reps
2A
Seated Overhead Press (Dumbbell)
1 Set
8-12 Reps
2B
Lat Prayer
1 Set
8-12 Reps
3
Lateral Raise (Dumbbell)
1 Set
10-14 Reps
4A
Bent Over Row (Dumbbell)
1 Set
8-12 Reps
4B
Chest Fly (Dumbbell)
1 Set
8-12 Reps
Day 5
1
Stiff Leg Deadlift
1 Set
6-10 Reps
2
Leg Press
1 Set
6-10 Reps
3
Preacher Curl (Barbell)
1 Set
6-10 Reps
4A
Single Arm Overhead Tricep Extension (cable)
1 Set
10-14 Reps
4B
Upright Row (Cable)
1 Set
10-14 Reps
5
Leg Extension
1 Set
12-16 Reps
Day 3
1
High Bar Squat (Barbell)
2 Sets
6-10 Reps
2
Good Morning
1 Set
8-12 Reps
3A
Split Squat (Smith Machine)
1 Set
8-12 Reps
3B
Leg Curl
1 Set
10-14 Reps
4A
Standing Calf Raise
1 Set
8-12 Reps
4B
Decline Crunch (Weighted)
1 Set
8-12 Reps