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Upper lower garage gym powerbuilding
by Marco S.
2 athletes joined
Program Description
DISCLAIMER: I’M NOT A LICENSED COACH NOR A PHYSICIAN. SO, RUN THIS PROGRAM UNDER YOUR OWN RESPONSIBILITY AND AT YOUR OWN RISK This is an unfocused powerbuilding program. By “unfocused” I mean that it is not optimal for hypertrophy nor pure strength but tries to give results in both. Any session should last between 60 to 70 minutes. It is conceived for working people. It consists in three session per week, adopting basically the “upper/lower” scheme, trying to touch every muscle two times per microcicle. A microcycle could last from 7 to 12 days, so it is possible to train two times per week. Rest days between sessions are mandatory: at least one (24 hours). Cluster the 8+ reps sets if/when necessary but don't increase the weight until you can complete the prescribed reps in a straight set! I wouldn't recommend clusters for the pullover. PROGRESSION: provided you stay in the reps range prescribed, you can progress anyway you prefer: add weight (linear, one step forward, two back etc etc.); reps in the fashion you decide (double progression, dynamic double progression and the like). If you stale, change the way (example: pass from double progression to linear et similia). As you can see, intensity microcycles (with series of singles/triplets) are alternated with volume ones, changing the main movements. That should prevent the necessity of deloads. In case you want to deload, just cut out the isolation movements or 1/2 of the strip sets.
Program Overview
Level
Beginner, Advanced, Novice, Intermediate
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Feb 28, 2024 03:46
Last Edited
May 08, 2024 02:35
down_app
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
2
Behind-the-Neck Push Press
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3A
Hang Power Clean
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3B
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
5-8 Reps
5-8 Reps
8-12 Reps
@8
@9
@8
4A
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4B
Incline Curl (Dumbbell)
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@8
@9
Day 4
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
2
Larsen Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3A
Hang Power Clean
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3B
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
4A
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4B
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
Day 1
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
2
Romanian Deadlift (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
3A
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3B
Back Extension (Weighted)
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@8
@9
4A
Leg Extension
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4B
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4C
Pullover (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
Day 3
1
Trap Bar Deadlift
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3A
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3B
Back Extension (Weighted)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4A
Leg Extension
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4B
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4C
Pullover (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1-2 Reps
1-2 Reps
2-5 Reps
@8
@9
@9
2
Behind-the-Neck Push Press
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3A
Hang Power Clean
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3B
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
5-8 Reps
5-8 Reps
8-12 Reps
@8
@9
@8
4A
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4B
Incline Curl (Dumbbell)
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@8
@9
Day 4
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1-2 Reps
1-2 Reps
2-5 Reps
@8
@9
@9
2
Larsen Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3A
Hang Power Clean
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3B
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
4A
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4B
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
Day 1
1A
Squat (Low Bar)
1 Set
1 Set
1 Set
1-2 Reps
1-2 Reps
2-5 Reps
@8
@9
@9
2
Romanian Deadlift (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
3A
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3B
Back Extension (Weighted)
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@8
@9
4A
Leg Extension
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4B
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4C
Pullover (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
Day 3
1
Deficit Deadlift (Barbell)
1 Set
1 Set
1 Set
1-3 Reps
1-3 Reps
3-5 Reps
@8
@9
@9
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3A
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3B
Back Extension (Weighted)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4A
Leg Extension
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4B
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4C
Pullover (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
Day 1
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
2
Romanian Deadlift (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
3A
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3B
Back Extension (Weighted)
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@8
@9
4A
Leg Extension
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4B
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4C
Pullover (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
2
Behind-the-Neck Push Press
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3A
Hang Power Clean
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3B
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
5-8 Reps
5-8 Reps
8-12 Reps
@8
@9
@8
4A
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4B
Incline Curl (Dumbbell)
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@8
@9
Day 3
1
Trap Bar Deadlift
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3A
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3B
Back Extension (Weighted)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4A
Leg Extension
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4B
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4C
Pullover (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
Day 4
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
2
Larsen Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3A
Hang Power Clean
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3B
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
4A
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4B
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1-2 Reps
1-2 Reps
2-5 Reps
@8
@9
@9
2
Behind-the-Neck Push Press
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3A
Hang Power Clean
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3B
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
5-8 Reps
5-8 Reps
8-12 Reps
@8
@9
@8
4A
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4B
Incline Curl (Dumbbell)
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@8
@9
Day 4
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1-2 Reps
1-2 Reps
2-5 Reps
@8
@9
@9
2
Larsen Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3A
Hang Power Clean
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3B
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
4A
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4B
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
Day 1
1A
Squat (Low Bar)
1 Set
1 Set
1 Set
1-2 Reps
1-2 Reps
2-5 Reps
@8
@9
@9
2
Romanian Deadlift (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
3A
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3B
Back Extension (Weighted)
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@8
@9
4A
Leg Extension
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4B
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4C
Pullover (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
Day 3
1
Deficit Deadlift (Barbell)
1 Set
1 Set
1 Set
1-3 Reps
1-3 Reps
3-5 Reps
@8
@9
@9
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3A
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3B
Back Extension (Weighted)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4A
Leg Extension
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4B
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4C
Pullover (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
Day 1
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
2
Romanian Deadlift (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
3A
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3B
Back Extension (Weighted)
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@8
@9
4A
Leg Extension
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4B
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4C
Pullover (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
2
Behind-the-Neck Push Press
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3A
Hang Power Clean
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3B
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
5-8 Reps
5-8 Reps
8-12 Reps
@8
@9
@8
4A
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4B
Incline Curl (Dumbbell)
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@8
@9
Day 3
1
Trap Bar Deadlift
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3A
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3B
Back Extension (Weighted)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4A
Leg Extension
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4B
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4C
Pullover (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
Day 4
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
2
Larsen Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3A
Hang Power Clean
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3B
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
4A
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4B
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1-2 Reps
1-2 Reps
2-5 Reps
@8
@9
@9
2
Behind-the-Neck Push Press
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3A
Hang Power Clean
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3B
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
5-8 Reps
5-8 Reps
8-12 Reps
@8
@9
@8
4A
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4B
Incline Curl (Dumbbell)
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@8
@9
Day 4
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1-2 Reps
1-2 Reps
2-5 Reps
@8
@9
@9
2
Larsen Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3A
Hang Power Clean
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3B
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
4A
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4B
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
Day 1
1A
Squat (Low Bar)
1 Set
1 Set
1 Set
1-2 Reps
1-2 Reps
2-5 Reps
@8
@9
@9
2
Romanian Deadlift (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
3A
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3B
Back Extension (Weighted)
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@8
@9
4A
Leg Extension
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4B
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4C
Pullover (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
Day 3
1
Deficit Deadlift (Barbell)
1 Set
1 Set
1 Set
1-3 Reps
1-3 Reps
3-5 Reps
@8
@9
@9
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3A
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3B
Back Extension (Weighted)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4A
Leg Extension
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4B
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4C
Pullover (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
Day 1
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
2
Romanian Deadlift (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
3A
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3B
Back Extension (Weighted)
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@8
@9
4A
Leg Extension
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4B
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4C
Pullover (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
2
Behind-the-Neck Push Press
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3A
Hang Power Clean
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3B
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
5-8 Reps
5-8 Reps
8-12 Reps
@8
@9
@8
4A
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4B
Incline Curl (Dumbbell)
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@8
@9
Day 3
1
Trap Bar Deadlift
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3A
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3B
Back Extension (Weighted)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4A
Leg Extension
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4B
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4C
Pullover (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
Day 4
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
2
Larsen Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3A
Hang Power Clean
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3B
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
4A
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4B
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1-2 Reps
1-2 Reps
2-5 Reps
@8
@9
@9
2
Behind-the-Neck Push Press
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3A
Hang Power Clean
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3B
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
5-8 Reps
5-8 Reps
8-12 Reps
@8
@9
@8
4A
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4B
Incline Curl (Dumbbell)
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@8
@9
Day 4
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1-2 Reps
1-2 Reps
2-5 Reps
@8
@9
@9
2
Larsen Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3A
Hang Power Clean
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3B
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
4A
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4B
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
Day 1
1A
Squat (Low Bar)
1 Set
1 Set
1 Set
1-2 Reps
1-2 Reps
2-5 Reps
@8
@9
@9
2
Romanian Deadlift (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
3A
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3B
Back Extension (Weighted)
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@8
@9
4A
Leg Extension
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4B
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4C
Pullover (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
Day 3
1
Deficit Deadlift (Barbell)
1 Set
1 Set
1 Set
1-3 Reps
1-3 Reps
3-5 Reps
@8
@9
@9
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3A
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3B
Back Extension (Weighted)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4A
Leg Extension
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4B
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4C
Pullover (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
Day 1
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
2
Romanian Deadlift (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
3A
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3B
Back Extension (Weighted)
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@8
@9
4A
Leg Extension
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4B
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4C
Pullover (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
2
Behind-the-Neck Push Press
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3A
Hang Power Clean
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3B
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
5-8 Reps
5-8 Reps
8-12 Reps
@8
@9
@8
4A
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4B
Incline Curl (Dumbbell)
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@8
@9
Day 3
1
Trap Bar Deadlift
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3A
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3B
Back Extension (Weighted)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4A
Leg Extension
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4B
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4C
Pullover (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
Day 4
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
2
Larsen Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3A
Hang Power Clean
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3B
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
4A
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4B
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1-2 Reps
1-2 Reps
2-5 Reps
@8
@9
@9
2
Behind-the-Neck Push Press
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3A
Hang Power Clean
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3B
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
5-8 Reps
5-8 Reps
8-12 Reps
@8
@9
@8
4A
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4B
Incline Curl (Dumbbell)
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@8
@9
Day 4
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1-2 Reps
1-2 Reps
2-5 Reps
@8
@9
@9
2
Larsen Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3A
Hang Power Clean
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3B
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
4A
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4B
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
Day 1
1A
Squat (Low Bar)
1 Set
1 Set
1 Set
1-2 Reps
1-2 Reps
2-5 Reps
@8
@9
@9
2
Romanian Deadlift (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
3A
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3B
Back Extension (Weighted)
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@8
@9
4A
Leg Extension
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4B
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4C
Pullover (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
Day 3
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
2A
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
2B
Back Extension (Weighted)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
3A
Leg Extension
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
3B
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
3C
Pullover (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4
Deficit Deadlift (Barbell)
1 Set
1 Set
1 Set
1-3 Reps
1-3 Reps
3-5 Reps
@8
@9
@9
Day 1
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
2
Romanian Deadlift (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
3A
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3B
Back Extension (Weighted)
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@8
@9
4A
Leg Extension
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4B
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4C
Pullover (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
2
Behind-the-Neck Push Press
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3A
Hang Power Clean
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3B
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
5-8 Reps
5-8 Reps
8-12 Reps
@8
@9
@8
4A
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4B
Incline Curl (Dumbbell)
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@8
@9
Day 3
1
Trap Bar Deadlift
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3A
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3B
Back Extension (Weighted)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4A
Leg Extension
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4B
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4C
Pullover (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
Day 4
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
2
Larsen Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3A
Hang Power Clean
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3B
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
4A
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4B
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1-2 Reps
1-2 Reps
2-5 Reps
@8
@9
@9
2
Behind-the-Neck Push Press
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3A
Hang Power Clean
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3B
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
5-8 Reps
5-8 Reps
8-12 Reps
@8
@9
@8
4A
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4B
Incline Curl (Dumbbell)
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@8
@9
Day 4
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1-2 Reps
1-2 Reps
2-5 Reps
@8
@9
@9
2
Larsen Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3A
Hang Power Clean
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3B
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
4A
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4B
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
Day 1
1A
Squat (Low Bar)
1 Set
1 Set
1 Set
1-2 Reps
1-2 Reps
2-5 Reps
@8
@9
@9
2
Romanian Deadlift (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
3A
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3B
Back Extension (Weighted)
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@8
@9
4A
Leg Extension
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4B
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4C
Pullover (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
Day 3
1
Deficit Deadlift (Barbell)
2 Sets
1 Set
1-3 Reps
3-5 Reps
@8
@8
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3A
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3B
Back Extension (Weighted)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4A
Leg Extension
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4B
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4C
Pullover (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9