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Toji Fushiguro program
by Jaime A.
7 athletes joined
Program Description
Purpose of this Program is to resemble the Toji Fushiguro physique. How to run this program: Eat in a caloric surplus to build muscle and run the solit as I recommend: 2 days on, 1 day off for recovery. Make sure to train hard and DONT SKIP AB TRAINING
Program Overview
Level
Beginner, Novice, Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
100 minutes
Created
May 06, 2024 04:14
Last Edited
Jun 05, 2024 03:36
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Dumbbell Row
3 Sets
6-12 Reps
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
5-8 Reps
5
Chest Fly (Machine)
2 Sets
6-10 Reps
6
Sit Up (Weighted)
3 Sets
6-10 Reps
Day 2
1
Seated Overhead Press (Barbell)
3 Sets
5-8 Reps
2
Bicep Curl (Barbell)
3 Sets
6-10 Reps
3
Skull Crusher (Barbell)
3 Sets
8-12 Reps
4
Reverse Bicep Curl (EZ Bar)
2 Sets
6-12 Reps
5
Lateral Raise (Machine)
3 Sets
10-15 Reps
6
Reverse Pec Deck
3 Sets
10-15 Reps
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
High Bar Squat (Barbell)
3 Sets
5-8 Reps
3
Hanging Leg Raise
3 Sets
10-15 Reps
4
Standing Calf Raise (Smith Machine)
3 Sets
10-15 Reps
5
Leg Curl
2 Sets
6-12 Reps
6
Leg Extension
2 Sets
8-15 Reps
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
High Bar Squat (Barbell)
3 Sets
5-8 Reps
3
Hanging Leg Raise
3 Sets
10-15 Reps
4
Standing Calf Raise (Smith Machine)
3 Sets
10-15 Reps
5
Leg Curl
2 Sets
6-12 Reps
6
Leg Extension
2 Sets
8-15 Reps
Day 5
1
Seated Overhead Press (Barbell)
3 Sets
5-8 Reps
2
Bicep Curl (Barbell)
3 Sets
6-10 Reps
3
Skull Crusher (Barbell)
3 Sets
8-12 Reps
4
Reverse Bicep Curl (EZ Bar)
2 Sets
6-12 Reps
5
Lateral Raise (Machine)
3 Sets
10-15 Reps
6
Reverse Pec Deck
3 Sets
10-15 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Dumbbell Row
3 Sets
6-12 Reps
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
5-8 Reps
5
Chest Fly (Machine)
2 Sets
6-10 Reps
6
Sit Up (Weighted)
3 Sets
6-10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Dumbbell Row
3 Sets
6-12 Reps
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
5-8 Reps
5
Chest Fly (Machine)
2 Sets
6-10 Reps
6
Sit Up (Weighted)
3 Sets
6-10 Reps
Day 2
1
Seated Overhead Press (Barbell)
3 Sets
5-8 Reps
2
Bicep Curl (Barbell)
3 Sets
6-10 Reps
3
Skull Crusher (Barbell)
3 Sets
8-12 Reps
4
Reverse Bicep Curl (EZ Bar)
2 Sets
6-12 Reps
5
Lateral Raise (Machine)
3 Sets
10-15 Reps
6
Reverse Pec Deck
3 Sets
10-15 Reps
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
High Bar Squat (Barbell)
3 Sets
5-8 Reps
3
Hanging Leg Raise
3 Sets
10-15 Reps
4
Standing Calf Raise (Smith Machine)
3 Sets
10-15 Reps
5
Leg Curl
2 Sets
6-12 Reps
6
Leg Extension
2 Sets
8-15 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Dumbbell Row
3 Sets
6-12 Reps
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
5-8 Reps
5
Chest Fly (Machine)
2 Sets
6-10 Reps
6
Sit Up (Weighted)
3 Sets
6-10 Reps
Day 5
1
Seated Overhead Press (Barbell)
3 Sets
5-8 Reps
2
Bicep Curl (Barbell)
3 Sets
6-10 Reps
3
Skull Crusher (Barbell)
3 Sets
8-12 Reps
4
Reverse Bicep Curl (EZ Bar)
2 Sets
6-12 Reps
5
Lateral Raise (Machine)
3 Sets
10-15 Reps
6
Reverse Pec Deck
3 Sets
10-15 Reps
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
High Bar Squat (Barbell)
3 Sets
5-8 Reps
3
Hanging Leg Raise
3 Sets
10-15 Reps
4
Standing Calf Raise (Smith Machine)
3 Sets
10-15 Reps
5
Leg Curl
2 Sets
6-12 Reps
6
Leg Extension
2 Sets
8-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Dumbbell Row
3 Sets
6-12 Reps
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
5-8 Reps
5
Chest Fly (Machine)
2 Sets
6-10 Reps
6
Sit Up (Weighted)
3 Sets
6-10 Reps
Day 2
1
Seated Overhead Press (Barbell)
3 Sets
5-8 Reps
2
Bicep Curl (Barbell)
3 Sets
6-10 Reps
3
Skull Crusher (Barbell)
3 Sets
8-12 Reps
4
Reverse Bicep Curl (EZ Bar)
2 Sets
6-12 Reps
5
Lateral Raise (Machine)
3 Sets
10-15 Reps
6
Reverse Pec Deck
3 Sets
10-15 Reps
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
High Bar Squat (Barbell)
3 Sets
5-8 Reps
3
Hanging Leg Raise
3 Sets
10-15 Reps
4
Standing Calf Raise (Smith Machine)
3 Sets
10-15 Reps
5
Leg Curl
2 Sets
6-12 Reps
6
Leg Extension
2 Sets
8-15 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Dumbbell Row
3 Sets
6-12 Reps
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
5-8 Reps
5
Chest Fly (Machine)
2 Sets
6-10 Reps
6
Sit Up (Weighted)
3 Sets
6-10 Reps
Day 5
1
Seated Overhead Press (Barbell)
3 Sets
5-8 Reps
2
Bicep Curl (Barbell)
3 Sets
6-10 Reps
3
Skull Crusher (Barbell)
3 Sets
8-12 Reps
4
Reverse Bicep Curl (EZ Bar)
2 Sets
6-12 Reps
5
Lateral Raise (Machine)
3 Sets
10-15 Reps
6
Reverse Pec Deck
3 Sets
10-15 Reps
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
High Bar Squat (Barbell)
3 Sets
5-8 Reps
3
Hanging Leg Raise
3 Sets
10-15 Reps
4
Standing Calf Raise (Smith Machine)
3 Sets
10-15 Reps
5
Leg Curl
2 Sets
6-12 Reps
6
Leg Extension
2 Sets
8-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Dumbbell Row
3 Sets
6-12 Reps
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
5-8 Reps
5
Chest Fly (Machine)
2 Sets
6-10 Reps
6
Sit Up (Weighted)
3 Sets
6-10 Reps
Day 2
1
Seated Overhead Press (Barbell)
3 Sets
5-8 Reps
2
Bicep Curl (Barbell)
3 Sets
6-10 Reps
3
Skull Crusher (Barbell)
3 Sets
8-12 Reps
4
Reverse Bicep Curl (EZ Bar)
2 Sets
6-12 Reps
5
Lateral Raise (Machine)
3 Sets
10-15 Reps
6
Reverse Pec Deck
3 Sets
10-15 Reps
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
High Bar Squat (Barbell)
3 Sets
5-8 Reps
3
Hanging Leg Raise
3 Sets
10-15 Reps
4
Standing Calf Raise (Smith Machine)
3 Sets
10-15 Reps
5
Leg Curl
2 Sets
6-12 Reps
6
Leg Extension
2 Sets
8-15 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Dumbbell Row
3 Sets
6-12 Reps
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
5-8 Reps
5
Chest Fly (Machine)
2 Sets
6-10 Reps
6
Sit Up (Weighted)
3 Sets
6-10 Reps
Day 5
1
Seated Overhead Press (Barbell)
3 Sets
5-8 Reps
2
Bicep Curl (Barbell)
3 Sets
6-10 Reps
3
Skull Crusher (Barbell)
3 Sets
8-12 Reps
4
Reverse Bicep Curl (EZ Bar)
2 Sets
6-12 Reps
5
Lateral Raise (Machine)
3 Sets
10-15 Reps
6
Reverse Pec Deck
3 Sets
10-15 Reps
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
High Bar Squat (Barbell)
3 Sets
5-8 Reps
3
Hanging Leg Raise
3 Sets
10-15 Reps
4
Standing Calf Raise (Smith Machine)
3 Sets
10-15 Reps
5
Leg Curl
2 Sets
6-12 Reps
6
Leg Extension
2 Sets
8-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Dumbbell Row
3 Sets
6-12 Reps
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
5-8 Reps
5
Chest Fly (Machine)
2 Sets
6-10 Reps
6
Sit Up (Weighted)
3 Sets
6-10 Reps
Day 2
1
Seated Overhead Press (Barbell)
3 Sets
5-8 Reps
2
Bicep Curl (Barbell)
3 Sets
6-10 Reps
3
Skull Crusher (Barbell)
3 Sets
8-12 Reps
4
Reverse Bicep Curl (EZ Bar)
2 Sets
6-12 Reps
5
Lateral Raise (Machine)
3 Sets
10-15 Reps
6
Reverse Pec Deck
3 Sets
10-15 Reps
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
High Bar Squat (Barbell)
3 Sets
5-8 Reps
3
Hanging Leg Raise
3 Sets
10-15 Reps
4
Standing Calf Raise (Smith Machine)
3 Sets
10-15 Reps
5
Leg Curl
2 Sets
6-12 Reps
6
Leg Extension
2 Sets
8-15 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Dumbbell Row
3 Sets
6-12 Reps
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
5-8 Reps
5
Chest Fly (Machine)
2 Sets
6-10 Reps
6
Sit Up (Weighted)
3 Sets
6-10 Reps
Day 5
1
Seated Overhead Press (Barbell)
3 Sets
5-8 Reps
2
Bicep Curl (Barbell)
3 Sets
6-10 Reps
3
Skull Crusher (Barbell)
3 Sets
8-12 Reps
4
Reverse Bicep Curl (EZ Bar)
2 Sets
6-12 Reps
5
Lateral Raise (Machine)
3 Sets
10-15 Reps
6
Reverse Pec Deck
3 Sets
10-15 Reps
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
High Bar Squat (Barbell)
3 Sets
5-8 Reps
3
Hanging Leg Raise
3 Sets
10-15 Reps
4
Standing Calf Raise (Smith Machine)
3 Sets
10-15 Reps
5
Leg Curl
2 Sets
6-12 Reps
6
Leg Extension
2 Sets
8-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Dumbbell Row
3 Sets
6-12 Reps
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
5-8 Reps
5
Chest Fly (Machine)
2 Sets
6-10 Reps
6
Sit Up (Weighted)
3 Sets
6-10 Reps
Day 2
1
Seated Overhead Press (Barbell)
3 Sets
5-8 Reps
2
Bicep Curl (Barbell)
3 Sets
6-10 Reps
3
Skull Crusher (Barbell)
3 Sets
8-12 Reps
4
Reverse Bicep Curl (EZ Bar)
2 Sets
6-12 Reps
5
Lateral Raise (Machine)
3 Sets
10-15 Reps
6
Reverse Pec Deck
3 Sets
10-15 Reps
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
High Bar Squat (Barbell)
3 Sets
5-8 Reps
3
Hanging Leg Raise
3 Sets
10-15 Reps
4
Standing Calf Raise (Smith Machine)
3 Sets
10-15 Reps
5
Leg Curl
2 Sets
6-12 Reps
6
Leg Extension
2 Sets
8-15 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Dumbbell Row
3 Sets
6-12 Reps
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
5-8 Reps
5
Chest Fly (Machine)
2 Sets
6-10 Reps
6
Sit Up (Weighted)
3 Sets
6-10 Reps
Day 5
1
Seated Overhead Press (Barbell)
3 Sets
5-8 Reps
2
Bicep Curl (Barbell)
3 Sets
6-10 Reps
3
Skull Crusher (Barbell)
3 Sets
8-12 Reps
4
Reverse Bicep Curl (EZ Bar)
2 Sets
6-12 Reps
5
Lateral Raise (Machine)
3 Sets
10-15 Reps
6
Reverse Pec Deck
3 Sets
10-15 Reps
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
High Bar Squat (Barbell)
3 Sets
5-8 Reps
3
Hanging Leg Raise
3 Sets
10-15 Reps
4
Standing Calf Raise (Smith Machine)
3 Sets
10-15 Reps
5
Leg Curl
2 Sets
6-12 Reps
6
Leg Extension
2 Sets
8-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Dumbbell Row
3 Sets
6-12 Reps
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
5-8 Reps
5
Chest Fly (Machine)
2 Sets
6-10 Reps
6
Sit Up (Weighted)
3 Sets
6-10 Reps
Day 2
1
Seated Overhead Press (Barbell)
3 Sets
5-8 Reps
2
Bicep Curl (Barbell)
3 Sets
6-10 Reps
3
Skull Crusher (Barbell)
3 Sets
8-12 Reps
4
Reverse Bicep Curl (EZ Bar)
2 Sets
6-12 Reps
5
Lateral Raise (Machine)
3 Sets
10-15 Reps
6
Reverse Pec Deck
3 Sets
10-15 Reps
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
High Bar Squat (Barbell)
3 Sets
5-8 Reps
3
Hanging Leg Raise
3 Sets
10-15 Reps
4
Standing Calf Raise (Smith Machine)
3 Sets
10-15 Reps
5
Leg Curl
2 Sets
6-12 Reps
6
Leg Extension
2 Sets
8-15 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Dumbbell Row
3 Sets
6-12 Reps
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
5-8 Reps
5
Chest Fly (Machine)
2 Sets
6-10 Reps
6
Sit Up (Weighted)
3 Sets
6-10 Reps
Day 5
1
Seated Overhead Press (Barbell)
3 Sets
5-8 Reps
2
Bicep Curl (Barbell)
3 Sets
6-10 Reps
3
Skull Crusher (Barbell)
3 Sets
8-12 Reps
4
Reverse Bicep Curl (EZ Bar)
2 Sets
6-12 Reps
5
Lateral Raise (Machine)
3 Sets
10-15 Reps
6
Reverse Pec Deck
3 Sets
10-15 Reps
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
High Bar Squat (Barbell)
3 Sets
5-8 Reps
3
Hanging Leg Raise
3 Sets
10-15 Reps
4
Standing Calf Raise (Smith Machine)
3 Sets
10-15 Reps
5
Leg Curl
2 Sets
6-12 Reps
6
Leg Extension
2 Sets
8-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Dumbbell Row
3 Sets
6-12 Reps
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
5-8 Reps
5
Chest Fly (Machine)
2 Sets
6-10 Reps
6
Sit Up (Weighted)
3 Sets
6-10 Reps
Day 2
1
Seated Overhead Press (Barbell)
3 Sets
5-8 Reps
2
Bicep Curl (Barbell)
3 Sets
6-10 Reps
3
Skull Crusher (Barbell)
3 Sets
8-12 Reps
4
Reverse Bicep Curl (EZ Bar)
2 Sets
6-12 Reps
5
Lateral Raise (Machine)
3 Sets
10-15 Reps
6
Reverse Pec Deck
3 Sets
10-15 Reps
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
High Bar Squat (Barbell)
3 Sets
5-8 Reps
3
Hanging Leg Raise
3 Sets
10-15 Reps
4
Standing Calf Raise (Smith Machine)
3 Sets
10-15 Reps
5
Leg Curl
2 Sets
6-12 Reps
6
Leg Extension
2 Sets
8-15 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Dumbbell Row
3 Sets
6-12 Reps
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
5-8 Reps
5
Chest Fly (Machine)
2 Sets
6-10 Reps
6
Sit Up (Weighted)
3 Sets
6-10 Reps
Day 5
1
Seated Overhead Press (Barbell)
3 Sets
5-8 Reps
2
Bicep Curl (Barbell)
3 Sets
6-10 Reps
3
Skull Crusher (Barbell)
3 Sets
8-12 Reps
4
Reverse Bicep Curl (EZ Bar)
2 Sets
6-12 Reps
5
Lateral Raise (Machine)
3 Sets
10-15 Reps
6
Reverse Pec Deck
3 Sets
10-15 Reps
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
High Bar Squat (Barbell)
3 Sets
5-8 Reps
3
Hanging Leg Raise
3 Sets
10-15 Reps
4
Standing Calf Raise (Smith Machine)
3 Sets
10-15 Reps
5
Leg Curl
2 Sets
6-12 Reps
6
Leg Extension
2 Sets
8-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Dumbbell Row
3 Sets
6-12 Reps
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
5-8 Reps
5
Chest Fly (Machine)
2 Sets
6-10 Reps
6
Sit Up (Weighted)
3 Sets
6-10 Reps
Day 2
1
Seated Overhead Press (Barbell)
3 Sets
5-8 Reps
2
Bicep Curl (Barbell)
3 Sets
6-10 Reps
3
Skull Crusher (Barbell)
3 Sets
8-12 Reps
4
Reverse Bicep Curl (EZ Bar)
2 Sets
6-12 Reps
5
Lateral Raise (Machine)
3 Sets
10-15 Reps
6
Reverse Pec Deck
3 Sets
10-15 Reps
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
High Bar Squat (Barbell)
3 Sets
5-8 Reps
3
Hanging Leg Raise
3 Sets
10-15 Reps
4
Standing Calf Raise (Smith Machine)
3 Sets
10-15 Reps
5
Leg Curl
2 Sets
6-12 Reps
6
Leg Extension
2 Sets
8-15 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Dumbbell Row
3 Sets
6-12 Reps
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
5-8 Reps
5
Chest Fly (Machine)
2 Sets
6-10 Reps
6
Sit Up (Weighted)
3 Sets
6-10 Reps
Day 5
1
Seated Overhead Press (Barbell)
3 Sets
5-8 Reps
2
Bicep Curl (Barbell)
3 Sets
6-10 Reps
3
Skull Crusher (Barbell)
3 Sets
8-12 Reps
4
Reverse Bicep Curl (EZ Bar)
2 Sets
6-12 Reps
5
Lateral Raise (Machine)
3 Sets
10-15 Reps
6
Reverse Pec Deck
3 Sets
10-15 Reps
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
High Bar Squat (Barbell)
3 Sets
5-8 Reps
3
Hanging Leg Raise
3 Sets
10-15 Reps
4
Standing Calf Raise (Smith Machine)
3 Sets
10-15 Reps
5
Leg Curl
2 Sets
6-12 Reps
6
Leg Extension
2 Sets
8-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Dumbbell Row
3 Sets
6-12 Reps
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
5-8 Reps
5
Chest Fly (Machine)
2 Sets
6-10 Reps
6
Sit Up (Weighted)
3 Sets
6-10 Reps
Day 2
1
Seated Overhead Press (Barbell)
3 Sets
5-8 Reps
2
Bicep Curl (Barbell)
3 Sets
6-10 Reps
3
Skull Crusher (Barbell)
3 Sets
8-12 Reps
4
Reverse Bicep Curl (EZ Bar)
2 Sets
6-12 Reps
5
Lateral Raise (Machine)
3 Sets
10-15 Reps
6
Reverse Pec Deck
3 Sets
10-15 Reps
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
High Bar Squat (Barbell)
3 Sets
5-8 Reps
3
Hanging Leg Raise
3 Sets
10-15 Reps
4
Standing Calf Raise (Smith Machine)
3 Sets
10-15 Reps
5
Leg Curl
2 Sets
6-12 Reps
6
Leg Extension
2 Sets
8-15 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Dumbbell Row
3 Sets
6-12 Reps
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
5-8 Reps
5
Chest Fly (Machine)
2 Sets
6-10 Reps
6
Sit Up (Weighted)
3 Sets
6-10 Reps
Day 5
1
Seated Overhead Press (Barbell)
3 Sets
5-8 Reps
2
Bicep Curl (Barbell)
3 Sets
6-10 Reps
3
Skull Crusher (Barbell)
3 Sets
8-12 Reps
4
Reverse Bicep Curl (EZ Bar)
2 Sets
6-12 Reps
5
Lateral Raise (Machine)
3 Sets
10-15 Reps
6
Reverse Pec Deck
3 Sets
10-15 Reps
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
High Bar Squat (Barbell)
3 Sets
5-8 Reps
3
Hanging Leg Raise
3 Sets
10-15 Reps
4
Standing Calf Raise (Smith Machine)
3 Sets
10-15 Reps
5
Leg Curl
2 Sets
6-12 Reps
6
Leg Extension
2 Sets
8-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Dumbbell Row
3 Sets
6-12 Reps
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
5-8 Reps
5
Chest Fly (Machine)
2 Sets
6-10 Reps
6
Sit Up (Weighted)
3 Sets
6-10 Reps
Day 2
1
Seated Overhead Press (Barbell)
3 Sets
5-8 Reps
2
Bicep Curl (Barbell)
3 Sets
6-10 Reps
3
Skull Crusher (Barbell)
3 Sets
8-12 Reps
4
Reverse Bicep Curl (EZ Bar)
2 Sets
6-12 Reps
5
Lateral Raise (Machine)
3 Sets
10-15 Reps
6
Reverse Pec Deck
3 Sets
10-15 Reps
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
High Bar Squat (Barbell)
3 Sets
5-8 Reps
3
Hanging Leg Raise
3 Sets
10-15 Reps
4
Standing Calf Raise (Smith Machine)
3 Sets
10-15 Reps
5
Leg Curl
2 Sets
6-12 Reps
6
Leg Extension
2 Sets
8-15 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Dumbbell Row
3 Sets
6-12 Reps
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
5-8 Reps
5
Chest Fly (Machine)
2 Sets
6-10 Reps
6
Sit Up (Weighted)
3 Sets
6-10 Reps
Day 5
1
Seated Overhead Press (Barbell)
3 Sets
5-8 Reps
2
Bicep Curl (Barbell)
3 Sets
6-10 Reps
3
Skull Crusher (Barbell)
3 Sets
8-12 Reps
4
Reverse Bicep Curl (EZ Bar)
2 Sets
6-12 Reps
5
Lateral Raise (Machine)
3 Sets
10-15 Reps
6
Reverse Pec Deck
3 Sets
10-15 Reps
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
High Bar Squat (Barbell)
3 Sets
5-8 Reps
3
Hanging Leg Raise
3 Sets
10-15 Reps
4
Standing Calf Raise (Smith Machine)
3 Sets
10-15 Reps
5
Leg Curl
2 Sets
6-12 Reps
6
Leg Extension
2 Sets
8-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Dumbbell Row
3 Sets
6-12 Reps
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
5-8 Reps
5
Chest Fly (Machine)
2 Sets
6-10 Reps
6
Sit Up (Weighted)
3 Sets
6-10 Reps
Day 2
1
Seated Overhead Press (Barbell)
3 Sets
5-8 Reps
2
Bicep Curl (Barbell)
3 Sets
6-10 Reps
3
Skull Crusher (Barbell)
3 Sets
8-12 Reps
4
Reverse Bicep Curl (EZ Bar)
2 Sets
6-12 Reps
5
Lateral Raise (Machine)
3 Sets
10-15 Reps
6
Reverse Pec Deck
3 Sets
10-15 Reps
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
High Bar Squat (Barbell)
3 Sets
5-8 Reps
3
Hanging Leg Raise
3 Sets
10-15 Reps
4
Standing Calf Raise (Smith Machine)
3 Sets
10-15 Reps
5
Leg Curl
2 Sets
6-12 Reps
6
Leg Extension
2 Sets
8-15 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Dumbbell Row
3 Sets
6-12 Reps
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
5-8 Reps
5
Chest Fly (Machine)
2 Sets
6-10 Reps
6
Sit Up (Weighted)
3 Sets
6-10 Reps
Day 5
1
Seated Overhead Press (Barbell)
3 Sets
5-8 Reps
2
Bicep Curl (Barbell)
3 Sets
6-10 Reps
3
Skull Crusher (Barbell)
3 Sets
8-12 Reps
4
Reverse Bicep Curl (EZ Bar)
2 Sets
6-12 Reps
5
Lateral Raise (Machine)
3 Sets
10-15 Reps
6
Reverse Pec Deck
3 Sets
10-15 Reps
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
High Bar Squat (Barbell)
3 Sets
5-8 Reps
3
Hanging Leg Raise
3 Sets
10-15 Reps
4
Standing Calf Raise (Smith Machine)
3 Sets
10-15 Reps
5
Leg Curl
2 Sets
6-12 Reps
6
Leg Extension
2 Sets
8-15 Reps