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Upper/Lower ARMSMAXXED
by Anirudh P.M
4 athletes joined
Program Description
(⚠️:You may not be able to fit into your clothes after running this program) This Program is to help the population of lifters whose arms are disproportionately smaller than their torso or the people who just want Huge arms,while also being jacked overall. If you're a Beginner,I recommend doing a basic full body or Upper/Lower routine for 6-12 months before doing this Program. After Day 2, take a rest day. Make sure you're doing the basics right (7-8 hrs Sleep,calorie surplus,required protein,Consistency) to get the best results. Progression used:Dynamic Double Progression A rep range will be given for each exercise.When you're able to hit the end of the range, increase the weight next week.Each set progresses individually. For example,if we take the rep range 8-12:- 1st week: Set 1- 50 KG x 12(add weight next week) Set 2- 50 KG x 11(this set has to hit 12 reps in order to add weight) 2nd week: Set 1- 55 KG x 9 (stay in the 8-12 range when adding weight) Set 2- 50 KG x 12 (now this set can also increase in weight next week)
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Apr 17, 2024 03:41
Last Edited
Jun 10, 2024 01:52
down_app
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Barbell)
3 Sets
5-8 Reps
@9
1B
Dumbbell Row
3 Sets
8-12 Reps
@9
2A
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@10
@9
2B
Wide Grip Lat Pulldown
1 Set
2 Sets
10-15 Reps
10-15 Reps
@10
@9
3A
Lateral Raise (Dumbbell)
3 Sets
12-18 Reps
@10
3B
Rear Delt Fly (Dumbbell)
3 Sets
12-18 Reps
@10
4A
Bicep Curl (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4B
Lying Tricep Extension (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 2
1
Squat (Barbell)
2 Sets
1 Set
4-8 Reps
4-8 Reps
@8
@9
2
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3A
Leg Extension
2 Sets
1 Set
12-16 Reps
12-16 Reps
@9
@10
3B
Leg Curl
2 Sets
1 Set
12-16 Reps
12-16 Reps
@9
@10
4A
Hanging Leg Raise
3 Sets
AMRAP
4B
Standing Calf Raise
3 Sets
15-20 Reps
@10
Day 3
1A
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@9
1B
Chin-Up (Weighted)
3 Sets
6-10 Reps
@9
2A
Seated Wide-Grip Row (Cable)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@10
@9
2B
Chest Fly (Cable)
1 Set
2 Sets
12-18 Reps
12-18 Reps
@10
@9
3A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
@9
3B
Hammer Curl
3 Sets
8-12 Reps
@10
4A
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
4B
Wrist Curls
3 Sets
15-20 Reps
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
2
Leg Press (45 Degrees)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Bulgarian Split Squat (Barbell)
3 Sets
10-15 Reps
@8.5
4
Lying Leg Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5A
Hanging Leg Raise
3 Sets
AMRAP
5B
Standing Calf Raise
3 Sets
10-15 Reps
@10
Day 5
1A
Underhand Lat Pulldown
2 Sets
6-10 Reps
@10
1B
JM Press
2 Sets
8-12 Reps
@10
2A
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
2B
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@10
3A
Single Arm Pushdown
3 Sets
10-15 Reps
@10
3B
Shrug (Dumbbell)
3 Sets
12-15 Reps
@10
Day 1
1A
Bench Press (Barbell)
3 Sets
5-8 Reps
@9
1B
Dumbbell Row
3 Sets
8-12 Reps
@9
2A
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@10
@9
2B
Wide Grip Lat Pulldown
1 Set
2 Sets
10-15 Reps
10-15 Reps
@10
@9
3A
Lateral Raise (Dumbbell)
3 Sets
12-18 Reps
@10
3B
Rear Delt Fly (Dumbbell)
3 Sets
12-18 Reps
@10
4A
Bicep Curl (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4B
Lying Tricep Extension (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 2
1
Squat (Barbell)
2 Sets
1 Set
4-8 Reps
4-8 Reps
@8
@9
2
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3A
Leg Extension
2 Sets
1 Set
12-16 Reps
12-16 Reps
@9
@10
3B
Leg Curl
2 Sets
1 Set
12-16 Reps
12-16 Reps
@9
@10
4A
Hanging Leg Raise
3 Sets
AMRAP
4B
Standing Calf Raise
3 Sets
15-20 Reps
@10
Day 3
1A
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@9
1B
Chin-Up (Weighted)
3 Sets
6-10 Reps
@9
2A
Seated Wide-Grip Row (Cable)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@10
@9
2B
Chest Fly (Cable)
1 Set
2 Sets
12-18 Reps
12-18 Reps
@10
@9
3A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
@9
3B
Hammer Curl
3 Sets
8-12 Reps
@10
4A
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
4B
Wrist Curls
3 Sets
15-20 Reps
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
2
Leg Press (45 Degrees)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Bulgarian Split Squat (Barbell)
3 Sets
10-15 Reps
@8.5
4
Lying Leg Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5A
Hanging Leg Raise
3 Sets
AMRAP
5B
Standing Calf Raise
3 Sets
10-15 Reps
@10
Day 5
1A
Underhand Lat Pulldown
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
1B
JM Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
2A
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
2B
Incline Curl (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3A
Single Arm Pushdown
3 Sets
10-15 Reps
@10
3B
Shrug (Dumbbell)
3 Sets
12-15 Reps
@10
Day 1
1A
Bench Press (Barbell)
3 Sets
5-8 Reps
@9
1B
Dumbbell Row
3 Sets
8-12 Reps
@9
2A
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@10
@9
2B
Wide Grip Lat Pulldown
1 Set
2 Sets
10-15 Reps
10-15 Reps
@10
@9
3A
Lateral Raise (Dumbbell)
3 Sets
12-18 Reps
@10
3B
Rear Delt Fly (Dumbbell)
3 Sets
12-18 Reps
@10
4A
Bicep Curl (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4B
Lying Tricep Extension (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 2
1
Squat (Barbell)
2 Sets
1 Set
4-8 Reps
4-8 Reps
@8
@9
2
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3A
Leg Extension
2 Sets
1 Set
12-16 Reps
12-16 Reps
@9
@10
3B
Leg Curl
2 Sets
1 Set
12-16 Reps
12-16 Reps
@9
@10
4A
Hanging Leg Raise
3 Sets
AMRAP
4B
Standing Calf Raise
3 Sets
15-20 Reps
@10
Day 3
1A
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@9
1B
Chin-Up (Weighted)
3 Sets
6-10 Reps
@9
2A
Seated Wide-Grip Row (Cable)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@10
@9
2B
Chest Fly (Cable)
1 Set
2 Sets
12-18 Reps
12-18 Reps
@10
@9
3A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
@9
3B
Hammer Curl
3 Sets
8-12 Reps
@10
4A
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
4B
Wrist Curls
3 Sets
15-20 Reps
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
2
Leg Press (45 Degrees)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Bulgarian Split Squat (Barbell)
3 Sets
10-15 Reps
@8.5
4
Lying Leg Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5A
Hanging Leg Raise
3 Sets
AMRAP
5B
Standing Calf Raise
3 Sets
10-15 Reps
@10
Day 5
1A
Underhand Lat Pulldown
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
1B
JM Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
2A
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
2B
Incline Curl (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3A
Single Arm Pushdown
3 Sets
10-15 Reps
@10
3B
Shrug (Dumbbell)
3 Sets
12-15 Reps
@10
Day 1
1A
Bench Press (Barbell)
3 Sets
5-8 Reps
@9
1B
Dumbbell Row
3 Sets
8-12 Reps
@9
2A
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@10
@9
2B
Wide Grip Lat Pulldown
1 Set
2 Sets
10-15 Reps
10-15 Reps
@10
@9
3A
Lateral Raise (Dumbbell)
3 Sets
12-18 Reps
@10
3B
Rear Delt Fly (Dumbbell)
3 Sets
12-18 Reps
@10
4A
Bicep Curl (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4B
Lying Tricep Extension (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 2
1
Squat (Barbell)
2 Sets
1 Set
4-8 Reps
4-8 Reps
@8
@9
2
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3A
Leg Extension
2 Sets
1 Set
12-16 Reps
12-16 Reps
@9
@10
3B
Leg Curl
2 Sets
1 Set
12-16 Reps
12-16 Reps
@9
@10
4A
Hanging Leg Raise
3 Sets
AMRAP
4B
Standing Calf Raise
3 Sets
15-20 Reps
@10
Day 3
1A
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@9
1B
Chin-Up (Weighted)
3 Sets
6-10 Reps
@9
2A
Seated Wide-Grip Row (Cable)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@10
@9
2B
Chest Fly (Cable)
1 Set
2 Sets
12-18 Reps
12-18 Reps
@10
@9
3A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
@9
3B
Hammer Curl
3 Sets
8-12 Reps
@10
4A
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
4B
Wrist Curls
3 Sets
15-20 Reps
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
2
Leg Press (45 Degrees)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Bulgarian Split Squat (Barbell)
3 Sets
10-15 Reps
@8.5
4
Lying Leg Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5A
Hanging Leg Raise
3 Sets
AMRAP
5B
Standing Calf Raise
3 Sets
10-15 Reps
@10
Day 5
1A
Underhand Lat Pulldown
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
1B
JM Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
2A
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
2B
Incline Curl (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3A
Single Arm Pushdown
3 Sets
10-15 Reps
@10
3B
Shrug (Dumbbell)
3 Sets
12-15 Reps
@10
Day 1
1A
Bench Press (Barbell)
3 Sets
5-8 Reps
@9
1B
Dumbbell Row
3 Sets
8-12 Reps
@9
2A
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@10
@9
2B
Wide Grip Lat Pulldown
1 Set
2 Sets
10-15 Reps
10-15 Reps
@10
@9
3A
Lateral Raise (Dumbbell)
3 Sets
12-18 Reps
@10
3B
Rear Delt Fly (Dumbbell)
3 Sets
12-18 Reps
@10
4A
Bicep Curl (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4B
Lying Tricep Extension (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 2
1
Squat (Barbell)
2 Sets
1 Set
4-8 Reps
4-8 Reps
@8
@9
2
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3A
Leg Extension
2 Sets
1 Set
12-16 Reps
12-16 Reps
@9
@10
3B
Leg Curl
2 Sets
1 Set
12-16 Reps
12-16 Reps
@9
@10
4A
Hanging Leg Raise
3 Sets
AMRAP
4B
Standing Calf Raise
3 Sets
15-20 Reps
@10
Day 3
1A
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@9
1B
Chin-Up (Weighted)
3 Sets
6-10 Reps
@9
2A
Seated Wide-Grip Row (Cable)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@10
@9
2B
Chest Fly (Cable)
1 Set
2 Sets
12-18 Reps
12-18 Reps
@10
@9
3A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
@9
3B
Hammer Curl
3 Sets
8-12 Reps
@10
4A
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
4B
Wrist Curls
3 Sets
15-20 Reps
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
2
Leg Press (45 Degrees)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Bulgarian Split Squat (Barbell)
3 Sets
10-15 Reps
@8.5
4
Lying Leg Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5A
Hanging Leg Raise
3 Sets
AMRAP
5B
Standing Calf Raise
3 Sets
10-15 Reps
@10
Day 5
1A
Underhand Lat Pulldown
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
1B
JM Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
2A
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
2B
Incline Curl (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3A
Single Arm Pushdown
3 Sets
10-15 Reps
@10
3B
Shrug (Dumbbell)
3 Sets
12-15 Reps
@10
Day 1
1A
Bench Press (Barbell)
3 Sets
5-8 Reps
@9
1B
Dumbbell Row
3 Sets
8-12 Reps
@9
2A
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@10
@9
2B
Wide Grip Lat Pulldown
1 Set
2 Sets
10-15 Reps
10-15 Reps
@10
@9
3A
Lateral Raise (Dumbbell)
3 Sets
12-18 Reps
@10
3B
Rear Delt Fly (Dumbbell)
3 Sets
12-18 Reps
@10
4A
Bicep Curl (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4B
Lying Tricep Extension (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 2
1
Squat (Barbell)
2 Sets
1 Set
4-8 Reps
4-8 Reps
@8
@9
2
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3A
Leg Extension
2 Sets
1 Set
12-16 Reps
12-16 Reps
@9
@10
3B
Leg Curl
2 Sets
1 Set
12-16 Reps
12-16 Reps
@9
@10
4A
Hanging Leg Raise
3 Sets
AMRAP
4B
Standing Calf Raise
3 Sets
15-20 Reps
@10
Day 3
1A
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@9
1B
Chin-Up (Weighted)
3 Sets
6-10 Reps
@9
2A
Seated Wide-Grip Row (Cable)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@10
@9
2B
Chest Fly (Cable)
1 Set
2 Sets
12-18 Reps
12-18 Reps
@10
@9
3A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
@9
3B
Hammer Curl
3 Sets
8-12 Reps
@10
4A
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
4B
Wrist Curls
3 Sets
15-20 Reps
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
2
Leg Press (45 Degrees)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Bulgarian Split Squat (Barbell)
3 Sets
10-15 Reps
@8.5
4
Lying Leg Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5A
Hanging Leg Raise
3 Sets
AMRAP
5B
Standing Calf Raise
3 Sets
10-15 Reps
@10
Day 5
1A
Underhand Lat Pulldown
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
1B
JM Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
2A
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
2B
Incline Curl (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3A
Single Arm Pushdown
3 Sets
10-15 Reps
@10
3B
Shrug (Dumbbell)
3 Sets
12-15 Reps
@10
Day 1
1A
Bench Press (Barbell)
3 Sets
5-8 Reps
@9
1B
Dumbbell Row
3 Sets
8-12 Reps
@9
2A
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@10
@9
2B
Wide Grip Lat Pulldown
1 Set
2 Sets
10-15 Reps
10-15 Reps
@10
@9
3A
Lateral Raise (Dumbbell)
3 Sets
12-18 Reps
@10
3B
Rear Delt Fly (Dumbbell)
3 Sets
12-18 Reps
@10
4A
Bicep Curl (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4B
Lying Tricep Extension (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 2
1
Squat (Barbell)
2 Sets
1 Set
4-8 Reps
4-8 Reps
@8
@9
2
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3A
Leg Extension
2 Sets
1 Set
12-16 Reps
12-16 Reps
@9
@10
3B
Leg Curl
2 Sets
1 Set
12-16 Reps
12-16 Reps
@9
@10
4A
Hanging Leg Raise
3 Sets
AMRAP
4B
Standing Calf Raise
3 Sets
15-20 Reps
@10
Day 3
1A
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@9
1B
Chin-Up (Weighted)
3 Sets
6-10 Reps
@9
2A
Seated Wide-Grip Row (Cable)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@10
@9
2B
Chest Fly (Cable)
1 Set
2 Sets
12-18 Reps
12-18 Reps
@10
@9
3A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
@9
3B
Hammer Curl
3 Sets
8-12 Reps
@10
4A
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
4B
Wrist Curls
3 Sets
15-20 Reps
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
2
Leg Press (45 Degrees)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Bulgarian Split Squat (Barbell)
3 Sets
10-15 Reps
@8.5
4
Lying Leg Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5A
Hanging Leg Raise
3 Sets
AMRAP
5B
Standing Calf Raise
3 Sets
10-15 Reps
@10
Day 5
1A
Underhand Lat Pulldown
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
1B
JM Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
2A
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
2B
Incline Curl (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3A
Single Arm Pushdown
3 Sets
10-15 Reps
@10
3B
Shrug (Dumbbell)
3 Sets
12-15 Reps
@10
Day 1
1A
Bench Press (Barbell)
3 Sets
5-8 Reps
@9
1B
Dumbbell Row
3 Sets
8-12 Reps
@9
2A
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@10
@9
2B
Wide Grip Lat Pulldown
1 Set
2 Sets
10-15 Reps
10-15 Reps
@10
@9
3A
Lateral Raise (Dumbbell)
3 Sets
12-18 Reps
@10
3B
Rear Delt Fly (Dumbbell)
3 Sets
12-18 Reps
@10
4A
Bicep Curl (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4B
Lying Tricep Extension (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 2
1
Squat (Barbell)
2 Sets
1 Set
4-8 Reps
4-8 Reps
@8
@9
2
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3A
Leg Extension
2 Sets
1 Set
12-16 Reps
12-16 Reps
@9
@10
3B
Leg Curl
2 Sets
1 Set
12-16 Reps
12-16 Reps
@9
@10
4A
Hanging Leg Raise
3 Sets
AMRAP
4B
Standing Calf Raise
3 Sets
15-20 Reps
@10
Day 3
1A
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@9
1B
Chin-Up (Weighted)
3 Sets
6-10 Reps
@9
2A
Seated Wide-Grip Row (Cable)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@10
@9
2B
Chest Fly (Cable)
1 Set
2 Sets
12-18 Reps
12-18 Reps
@10
@9
3A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
@9
3B
Hammer Curl
3 Sets
8-12 Reps
@10
4A
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
4B
Wrist Curls
3 Sets
15-20 Reps
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
2
Leg Press (45 Degrees)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Bulgarian Split Squat (Barbell)
3 Sets
10-15 Reps
@8.5
4
Lying Leg Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5A
Hanging Leg Raise
3 Sets
AMRAP
5B
Standing Calf Raise
3 Sets
10-15 Reps
@10
Day 5
1A
Underhand Lat Pulldown
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
1B
JM Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
2A
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
2B
Incline Curl (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3A
Single Arm Pushdown
3 Sets
10-15 Reps
@10
3B
Shrug (Dumbbell)
3 Sets
12-15 Reps
@10
Day 1
1A
Bench Press (Barbell)
3 Sets
5-8 Reps
@9
1B
Dumbbell Row
3 Sets
8-12 Reps
@9
2A
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@10
@9
2B
Wide Grip Lat Pulldown
1 Set
2 Sets
10-15 Reps
10-15 Reps
@10
@9
3A
Lateral Raise (Dumbbell)
3 Sets
12-18 Reps
@10
3B
Rear Delt Fly (Dumbbell)
3 Sets
12-18 Reps
@10
4A
Bicep Curl (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4B
Lying Tricep Extension (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 2
1
Squat (Barbell)
2 Sets
1 Set
4-8 Reps
4-8 Reps
@8
@9
2
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3A
Leg Extension
2 Sets
1 Set
12-16 Reps
12-16 Reps
@9
@10
3B
Leg Curl
2 Sets
1 Set
12-16 Reps
12-16 Reps
@9
@10
4A
Hanging Leg Raise
3 Sets
AMRAP
4B
Standing Calf Raise
3 Sets
15-20 Reps
@10
Day 3
1A
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@9
1B
Chin-Up (Weighted)
3 Sets
6-10 Reps
@9
2A
Seated Wide-Grip Row (Cable)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@10
@9
2B
Chest Fly (Cable)
1 Set
2 Sets
12-18 Reps
12-18 Reps
@10
@9
3A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
@9
3B
Hammer Curl
3 Sets
8-12 Reps
@10
4A
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
4B
Wrist Curls
3 Sets
15-20 Reps
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
2
Leg Press (45 Degrees)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Bulgarian Split Squat (Barbell)
3 Sets
10-15 Reps
@8.5
4
Lying Leg Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5A
Hanging Leg Raise
3 Sets
AMRAP
5B
Standing Calf Raise
3 Sets
10-15 Reps
@10
Day 5
1A
Underhand Lat Pulldown
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
1B
JM Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
2A
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
2B
Incline Curl (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3A
Single Arm Pushdown
3 Sets
10-15 Reps
@10
3B
Shrug (Dumbbell)
3 Sets
12-15 Reps
@10
Day 1
1A
Bench Press (Barbell)
3 Sets
5-8 Reps
@9
1B
Dumbbell Row
3 Sets
8-12 Reps
@9
2A
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@10
@9
2B
Wide Grip Lat Pulldown
1 Set
2 Sets
10-15 Reps
10-15 Reps
@10
@9
3A
Lateral Raise (Dumbbell)
3 Sets
12-18 Reps
@10
3B
Rear Delt Fly (Dumbbell)
3 Sets
12-18 Reps
@10
4A
Bicep Curl (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4B
Lying Tricep Extension (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 2
1
Squat (Barbell)
2 Sets
1 Set
4-8 Reps
4-8 Reps
@8
@9
2
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3A
Leg Extension
2 Sets
1 Set
12-16 Reps
12-16 Reps
@9
@10
3B
Leg Curl
2 Sets
1 Set
12-16 Reps
12-16 Reps
@9
@10
4A
Hanging Leg Raise
3 Sets
AMRAP
4B
Standing Calf Raise
3 Sets
15-20 Reps
@10
Day 3
1A
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@9
1B
Chin-Up (Weighted)
3 Sets
6-10 Reps
@9
2A
Seated Wide-Grip Row (Cable)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@10
@9
2B
Chest Fly (Cable)
1 Set
2 Sets
12-18 Reps
12-18 Reps
@10
@9
3A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
@9
3B
Hammer Curl
3 Sets
8-12 Reps
@10
4A
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
4B
Wrist Curls
3 Sets
15-20 Reps
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
2
Leg Press (45 Degrees)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Bulgarian Split Squat (Barbell)
3 Sets
10-15 Reps
@8.5
4
Lying Leg Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5A
Hanging Leg Raise
3 Sets
AMRAP
5B
Standing Calf Raise
3 Sets
10-15 Reps
@10
Day 5
1A
Underhand Lat Pulldown
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
1B
JM Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
2A
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
2B
Incline Curl (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3A
Single Arm Pushdown
3 Sets
10-15 Reps
@10
3B
Shrug (Dumbbell)
3 Sets
12-15 Reps
@10
Day 1
1A
Bench Press (Barbell)
3 Sets
5-8 Reps
@9
1B
Dumbbell Row
3 Sets
8-12 Reps
@9
2A
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@10
@9
2B
Wide Grip Lat Pulldown
1 Set
2 Sets
10-15 Reps
10-15 Reps
@10
@9
3A
Lateral Raise (Dumbbell)
3 Sets
12-18 Reps
@10
3B
Rear Delt Fly (Dumbbell)
3 Sets
12-18 Reps
@10
4A
Bicep Curl (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4B
Lying Tricep Extension (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 2
1
Squat (Barbell)
2 Sets
1 Set
4-8 Reps
4-8 Reps
@8
@9
2
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3A
Leg Extension
2 Sets
1 Set
12-16 Reps
12-16 Reps
@9
@10
3B
Leg Curl
2 Sets
1 Set
12-16 Reps
12-16 Reps
@9
@10
4A
Hanging Leg Raise
3 Sets
AMRAP
4B
Standing Calf Raise
3 Sets
15-20 Reps
@10
Day 3
1A
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@9
1B
Chin-Up (Weighted)
3 Sets
6-10 Reps
@9
2A
Seated Wide-Grip Row (Cable)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@10
@9
2B
Chest Fly (Cable)
1 Set
2 Sets
12-18 Reps
12-18 Reps
@10
@9
3A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
@9
3B
Hammer Curl
3 Sets
8-12 Reps
@10
4A
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
4B
Wrist Curls
3 Sets
15-20 Reps
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
2
Leg Press (45 Degrees)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Bulgarian Split Squat (Barbell)
3 Sets
10-15 Reps
@8.5
4
Lying Leg Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5A
Hanging Leg Raise
3 Sets
AMRAP
5B
Standing Calf Raise
3 Sets
10-15 Reps
@10
Day 5
1A
Underhand Lat Pulldown
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
1B
JM Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
2A
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
2B
Incline Curl (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3A
Single Arm Pushdown
3 Sets
10-15 Reps
@10
3B
Shrug (Dumbbell)
3 Sets
12-15 Reps
@10
Day 1
1A
Bench Press (Barbell)
3 Sets
5-8 Reps
@9
1B
Dumbbell Row
3 Sets
8-12 Reps
@9
2A
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@10
@9
2B
Wide Grip Lat Pulldown
1 Set
2 Sets
10-15 Reps
10-15 Reps
@10
@9
3A
Lateral Raise (Dumbbell)
3 Sets
12-18 Reps
@10
3B
Rear Delt Fly (Dumbbell)
3 Sets
12-18 Reps
@10
4A
Bicep Curl (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4B
Lying Tricep Extension (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 2
1
Squat (Barbell)
2 Sets
1 Set
4-8 Reps
4-8 Reps
@8
@9
2
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3A
Leg Extension
2 Sets
1 Set
12-16 Reps
12-16 Reps
@9
@10
3B
Leg Curl
2 Sets
1 Set
12-16 Reps
12-16 Reps
@9
@10
4A
Hanging Leg Raise
3 Sets
AMRAP
4B
Standing Calf Raise
3 Sets
15-20 Reps
@10
Day 3
1A
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@9
1B
Chin-Up (Weighted)
3 Sets
6-10 Reps
@9
2A
Seated Wide-Grip Row (Cable)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@10
@9
2B
Chest Fly (Cable)
1 Set
2 Sets
12-18 Reps
12-18 Reps
@10
@9
3A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
@9
3B
Hammer Curl
3 Sets
8-12 Reps
@10
4A
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
4B
Wrist Curls
3 Sets
15-20 Reps
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
2
Leg Press (45 Degrees)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Bulgarian Split Squat (Barbell)
3 Sets
10-15 Reps
@8.5
4
Lying Leg Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5A
Hanging Leg Raise
3 Sets
AMRAP
5B
Standing Calf Raise
3 Sets
10-15 Reps
@10
Day 5
1A
Underhand Lat Pulldown
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
1B
JM Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
2A
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
2B
Incline Curl (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3A
Single Arm Pushdown
3 Sets
10-15 Reps
@10
3B
Shrug (Dumbbell)
3 Sets
12-15 Reps
@10