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Upper MO Lower FAT
by Cristian Moreno
1 athletes joined
Program Description
The journey is the destination
Program Overview
Level
Novice
Goal
Bodybuilding, Muscle & Sculpting, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Apr 29, 2024 02:52
Last Edited
May 14, 2024 11:38
down_app
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
6-10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@7.5
3A
Leg Extension
3 Sets
12-15 Reps
@10
3B
Leg Curl
3 Sets
12-15 Reps
@10
4A
Hip Abductor (Machine)
3 Sets
6-10 Reps
@10
4B
Hip Adductor (Machine)
3 Sets
6-10 Reps
@10
5
Cable Crunch
3 Sets
25+ Reps
@9
6
Standing Calf Raise
4 Sets
20+ Reps
@8.5
Day 3
1
Deadlift (Barbell)
3 Sets
6-10 Reps
@8
2
Pullover (Dumbbell)
3 Sets
6-12 Reps
@8
3
Single Leg Curl
3 Sets
10-15 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
5
Ab Wheel
3 Sets
AMRAP
@9
6
Seated Calf Raise
3 Sets
20+ Reps
@9
7
Leg Press
3 Sets
8-12 Reps
@8
Day 2
1
Incline Chest Press (Machine)
3 Sets
6-10 Reps
@9.5
2
Shoulder Press (Machine)
3 Sets
8-12 Reps
@9
3
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
@10
4
Pinwheel Curl
4 Sets
12-15 Reps
@8.5
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
6
Chest Fly (Machine)
3 Sets
12-15 Reps
@10
7
Chest Supported Row (Machine)
3 Sets
12-15 Reps
@9
8
V-Handle Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
9
Leg Raise (Captain's Chair)
3 Sets
20+ Reps
@10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8.5
2
Preacher Curl (Barbell)
4 Sets
10-15 Reps
@9
3
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
4
Lateral Raise (Cable)
3 Sets
15-20 Reps
@10
5
Pull-Up (Weighted)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Skull Crusher
3 Sets
8-12 Reps
@9
7
Reverse Bicep Curl (EZ Bar)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8.5
@8.5
8
Decline Crunch (Weighted)
3 Sets
AMRAP
@10
9
Single Arm Row (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@10
Day 1
1
Squat (Barbell)
3 Sets
6-10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@7.5
3A
Leg Extension
3 Sets
12-15 Reps
@10
3B
Leg Curl
3 Sets
12-15 Reps
@10
4A
Hip Abductor (Machine)
3 Sets
6-10 Reps
@10
4B
Hip Adductor (Machine)
3 Sets
6-10 Reps
@10
5
Cable Crunch
3 Sets
25+ Reps
@9
6
Standing Calf Raise
4 Sets
20+ Reps
@8.5
Day 2
1
Bench Press (Barbell)
3 Sets
6-10 Reps
@8
2
Shoulder Press (Machine)
3 Sets
8-12 Reps
@9
3
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
@10
4
Pinwheel Curl
4 Sets
12-15 Reps
@8.5
5
French Press
4 Sets
8-12 Reps
@9
6
Chest Fly (Machine)
3 Sets
12-15 Reps
@10
7
Chest Supported Row (Machine)
3 Sets
12-15 Reps
@9
8
V-Handle Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
9
Leg Raise (Captain's Chair)
3 Sets
20+ Reps
@10
Day 3
1
Deadlift (Barbell)
3 Sets
6-10 Reps
@8
2
Pullover (Dumbbell)
3 Sets
6-12 Reps
@8
3
Single Leg Curl
3 Sets
10-15 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
5
Ab Wheel
3 Sets
AMRAP
@9
6
Seated Calf Raise
3 Sets
20+ Reps
@9
7
Leg Press
3 Sets
8-12 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8.5
2
Preacher Curl (Barbell)
4 Sets
10-15 Reps
@9
3
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
4
Lateral Raise (Cable)
3 Sets
15-20 Reps
@10
5
Pull-Up (Weighted)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Dip (Assisted)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
7
Reverse Bicep Curl (EZ Bar)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8.5
@8.5
8
Decline Crunch (Weighted)
3 Sets
AMRAP
@10
9
Single Arm Row (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@10
Day 1
1
Squat (Barbell)
3 Sets
6-10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@7.5
3A
Leg Extension
3 Sets
12-15 Reps
@10
3B
Leg Curl
3 Sets
12-15 Reps
@10
4A
Hip Abductor (Machine)
3 Sets
6-10 Reps
@10
4B
Hip Adductor (Machine)
3 Sets
6-10 Reps
@10
5
Cable Crunch
3 Sets
25+ Reps
@9
6
Standing Calf Raise
4 Sets
20+ Reps
@8.5
Day 2
1
Incline Chest Press (Machine)
3 Sets
6-10 Reps
@9.5
2
Shoulder Press (Machine)
3 Sets
8-12 Reps
@9
3
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
@10
4
Pinwheel Curl
4 Sets
12-15 Reps
@8.5
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
6
Chest Fly (Machine)
3 Sets
12-15 Reps
@10
7
Chest Supported Row (Machine)
3 Sets
12-15 Reps
@9
8
V-Handle Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
9
Leg Raise (Captain's Chair)
3 Sets
20+ Reps
@10
Day 3
1
Deadlift (Barbell)
3 Sets
6-10 Reps
@8
2
Pullover (Dumbbell)
3 Sets
6-12 Reps
@8
3
Single Leg Curl
3 Sets
10-15 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
5
Ab Wheel
3 Sets
AMRAP
@9
6
Seated Calf Raise
3 Sets
20+ Reps
@9
7
Leg Press
3 Sets
8-12 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8.5
2
Preacher Curl (Barbell)
4 Sets
10-15 Reps
@9
3
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
4
Lateral Raise (Cable)
3 Sets
15-20 Reps
@10
5
Pull-Up (Weighted)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Dip (Assisted)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
7
Reverse Bicep Curl (EZ Bar)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8.5
@8.5
8
Decline Crunch (Weighted)
3 Sets
AMRAP
@10
9
Single Arm Row (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@10
Day 1
1
Squat (Barbell)
3 Sets
6-10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@7.5
3A
Leg Extension
3 Sets
12-15 Reps
@10
3B
Leg Curl
3 Sets
12-15 Reps
@10
4A
Hip Abductor (Machine)
3 Sets
6-10 Reps
@10
4B
Hip Adductor (Machine)
3 Sets
6-10 Reps
@10
5
Cable Crunch
3 Sets
25+ Reps
@9
6
Standing Calf Raise
4 Sets
20+ Reps
@8.5
Day 2
1
Incline Chest Press (Machine)
3 Sets
6-10 Reps
@9.5
2
Shoulder Press (Machine)
3 Sets
8-12 Reps
@9
3
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
@10
4
Pinwheel Curl
4 Sets
12-15 Reps
@8.5
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
6
Chest Fly (Machine)
3 Sets
12-15 Reps
@10
7
Chest Supported Row (Machine)
3 Sets
12-15 Reps
@9
8
V-Handle Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
9
Leg Raise (Captain's Chair)
3 Sets
20+ Reps
@10
Day 3
1
Deadlift (Barbell)
3 Sets
6-10 Reps
@8
2
Pullover (Dumbbell)
3 Sets
6-12 Reps
@8
3
Single Leg Curl
3 Sets
10-15 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
5
Ab Wheel
3 Sets
AMRAP
@9
6
Seated Calf Raise
3 Sets
20+ Reps
@9
7
Leg Press
3 Sets
8-12 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8.5
2
Preacher Curl (Barbell)
4 Sets
10-15 Reps
@9
3
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
4
Lateral Raise (Cable)
3 Sets
15-20 Reps
@10
5
Pull-Up (Weighted)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Dip (Assisted)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
7
Reverse Bicep Curl (EZ Bar)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8.5
@8.5
8
Decline Crunch (Weighted)
3 Sets
AMRAP
@10
9
Single Arm Row (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@10
Day 1
1
Squat (Barbell)
3 Sets
6-10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@7.5
3A
Leg Extension
3 Sets
12-15 Reps
@10
3B
Leg Curl
3 Sets
12-15 Reps
@10
4A
Hip Abductor (Machine)
3 Sets
6-10 Reps
@10
4B
Hip Adductor (Machine)
3 Sets
6-10 Reps
@10
5
Cable Crunch
3 Sets
25+ Reps
@9
6
Standing Calf Raise
4 Sets
20+ Reps
@8.5
Day 2
1
Incline Chest Press (Machine)
3 Sets
6-10 Reps
@9.5
2
Shoulder Press (Machine)
3 Sets
8-12 Reps
@9
3
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
@10
4
Pinwheel Curl
4 Sets
12-15 Reps
@8.5
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
6
Chest Fly (Machine)
3 Sets
12-15 Reps
@10
7
Chest Supported Row (Machine)
3 Sets
12-15 Reps
@9
8
V-Handle Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
9
Leg Raise (Captain's Chair)
3 Sets
20+ Reps
@10
Day 3
1
Deadlift (Barbell)
3 Sets
6-10 Reps
@8
2
Pullover (Dumbbell)
3 Sets
6-12 Reps
@8
3
Single Leg Curl
3 Sets
10-15 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
5
Ab Wheel
3 Sets
AMRAP
@9
6
Seated Calf Raise
3 Sets
20+ Reps
@9
7
Leg Press
3 Sets
8-12 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8.5
2
Preacher Curl (Barbell)
4 Sets
10-15 Reps
@9
3
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
4
Lateral Raise (Cable)
3 Sets
15-20 Reps
@10
5
Pull-Up (Weighted)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Dip (Assisted)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
7
Reverse Bicep Curl (EZ Bar)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8.5
@8.5
8
Decline Crunch (Weighted)
3 Sets
AMRAP
@10
9
Single Arm Row (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@10
Day 1
1
Squat (Barbell)
3 Sets
6-10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@7.5
3A
Leg Extension
3 Sets
12-15 Reps
@10
3B
Leg Curl
3 Sets
12-15 Reps
@10
4A
Hip Abductor (Machine)
3 Sets
6-10 Reps
@10
4B
Hip Adductor (Machine)
3 Sets
6-10 Reps
@10
5
Cable Crunch
3 Sets
25+ Reps
@9
6
Standing Calf Raise
4 Sets
20+ Reps
@8.5
Day 2
1
Incline Chest Press (Machine)
3 Sets
6-10 Reps
@9.5
2
Shoulder Press (Machine)
3 Sets
8-12 Reps
@9
3
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
@10
4
Pinwheel Curl
4 Sets
12-15 Reps
@8.5
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
6
Chest Fly (Machine)
3 Sets
12-15 Reps
@10
7
Chest Supported Row (Machine)
3 Sets
12-15 Reps
@9
8
V-Handle Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
9
Leg Raise (Captain's Chair)
3 Sets
20+ Reps
@10
Day 3
1
Deadlift (Barbell)
3 Sets
6-10 Reps
@8
2
Pullover (Dumbbell)
3 Sets
6-12 Reps
@8
3
Single Leg Curl
3 Sets
10-15 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
5
Ab Wheel
3 Sets
AMRAP
@9
6
Seated Calf Raise
3 Sets
20+ Reps
@9
7
Leg Press
3 Sets
8-12 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8.5
2
Preacher Curl (Barbell)
4 Sets
10-15 Reps
@9
3
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
4
Lateral Raise (Cable)
3 Sets
15-20 Reps
@10
5
Pull-Up (Weighted)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Dip (Assisted)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
7
Reverse Bicep Curl (EZ Bar)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8.5
@8.5
8
Decline Crunch (Weighted)
3 Sets
AMRAP
@10
9
Single Arm Row (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@10
Day 1
1
Squat (Barbell)
3 Sets
6-10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@7.5
3A
Leg Extension
3 Sets
12-15 Reps
@10
3B
Leg Curl
3 Sets
12-15 Reps
@10
4A
Hip Abductor (Machine)
3 Sets
6-10 Reps
@10
4B
Hip Adductor (Machine)
3 Sets
6-10 Reps
@10
5
Cable Crunch
3 Sets
25+ Reps
@9
6
Standing Calf Raise
4 Sets
20+ Reps
@8.5
Day 2
1
Incline Chest Press (Machine)
3 Sets
6-10 Reps
@9.5
2
Shoulder Press (Machine)
3 Sets
8-12 Reps
@9
3
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
@10
4
Pinwheel Curl
4 Sets
12-15 Reps
@8.5
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
6
Chest Fly (Machine)
3 Sets
12-15 Reps
@10
7
Chest Supported Row (Machine)
3 Sets
12-15 Reps
@9
8
V-Handle Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
9
Leg Raise (Captain's Chair)
3 Sets
20+ Reps
@10
Day 3
1
Deadlift (Barbell)
3 Sets
6-10 Reps
@8
2
Pullover (Dumbbell)
3 Sets
6-12 Reps
@8
3
Single Leg Curl
3 Sets
10-15 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
5
Ab Wheel
3 Sets
AMRAP
@9
6
Seated Calf Raise
3 Sets
20+ Reps
@9
7
Leg Press
3 Sets
8-12 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8.5
2
Preacher Curl (Barbell)
4 Sets
10-15 Reps
@9
3
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
4
Lateral Raise (Cable)
3 Sets
15-20 Reps
@10
5
Pull-Up (Weighted)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Dip (Assisted)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
7
Reverse Bicep Curl (EZ Bar)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8.5
@8.5
8
Decline Crunch (Weighted)
3 Sets
AMRAP
@10
9
Single Arm Row (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@10
Day 1
1
Squat (Barbell)
3 Sets
6-10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@7.5
3A
Leg Extension
3 Sets
12-15 Reps
@10
3B
Leg Curl
3 Sets
12-15 Reps
@10
4A
Hip Abductor (Machine)
3 Sets
6-10 Reps
@10
4B
Hip Adductor (Machine)
3 Sets
6-10 Reps
@10
5
Cable Crunch
3 Sets
25+ Reps
@9
6
Standing Calf Raise
4 Sets
20+ Reps
@8.5
Day 2
1
Incline Chest Press (Machine)
3 Sets
6-10 Reps
@9.5
2
Shoulder Press (Machine)
3 Sets
8-12 Reps
@9
3
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
@10
4
Pinwheel Curl
4 Sets
12-15 Reps
@8.5
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
6
Chest Fly (Machine)
3 Sets
12-15 Reps
@10
7
Chest Supported Row (Machine)
3 Sets
12-15 Reps
@9
8
V-Handle Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
9
Leg Raise (Captain's Chair)
3 Sets
20+ Reps
@10
Day 3
1
Deadlift (Barbell)
3 Sets
6-10 Reps
@8
2
Pullover (Dumbbell)
3 Sets
6-12 Reps
@8
3
Single Leg Curl
3 Sets
10-15 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
5
Ab Wheel
3 Sets
AMRAP
@9
6
Seated Calf Raise
3 Sets
20+ Reps
@9
7
Leg Press
3 Sets
8-12 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8.5
2
Preacher Curl (Barbell)
4 Sets
10-15 Reps
@9
3
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
4
Lateral Raise (Cable)
3 Sets
15-20 Reps
@10
5
Pull-Up (Weighted)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Dip (Assisted)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
7
Reverse Bicep Curl (EZ Bar)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8.5
@8.5
8
Decline Crunch (Weighted)
3 Sets
AMRAP
@10
9
Single Arm Row (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@10
Day 1
1
Squat (Barbell)
3 Sets
6-10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@7.5
3A
Leg Extension
3 Sets
12-15 Reps
@10
3B
Leg Curl
3 Sets
12-15 Reps
@10
4A
Hip Abductor (Machine)
3 Sets
6-10 Reps
@10
4B
Hip Adductor (Machine)
3 Sets
6-10 Reps
@10
5
Cable Crunch
3 Sets
25+ Reps
@9
6
Standing Calf Raise
4 Sets
20+ Reps
@8.5
Day 2
1
Incline Chest Press (Machine)
3 Sets
6-10 Reps
@9.5
2
Shoulder Press (Machine)
3 Sets
8-12 Reps
@9
3
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
@10
4
Pinwheel Curl
4 Sets
12-15 Reps
@8.5
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
6
Chest Fly (Machine)
3 Sets
12-15 Reps
@10
7
Chest Supported Row (Machine)
3 Sets
12-15 Reps
@9
8
V-Handle Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
9
Leg Raise (Captain's Chair)
3 Sets
20+ Reps
@10
Day 3
1
Deadlift (Barbell)
3 Sets
6-10 Reps
@8
2
Pullover (Dumbbell)
3 Sets
6-12 Reps
@8
3
Single Leg Curl
3 Sets
10-15 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
5
Ab Wheel
3 Sets
AMRAP
@9
6
Seated Calf Raise
3 Sets
20+ Reps
@9
7
Leg Press
3 Sets
8-12 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8.5
2
Preacher Curl (Barbell)
4 Sets
10-15 Reps
@9
3
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
4
Lateral Raise (Cable)
3 Sets
15-20 Reps
@10
5
Pull-Up (Weighted)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Dip (Assisted)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
7
Reverse Bicep Curl (EZ Bar)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8.5
@8.5
8
Decline Crunch (Weighted)
3 Sets
AMRAP
@10
9
Single Arm Row (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@10
Day 1
1
Squat (Barbell)
3 Sets
6-10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@7.5
3A
Leg Extension
3 Sets
12-15 Reps
@10
3B
Leg Curl
3 Sets
12-15 Reps
@10
4A
Hip Abductor (Machine)
3 Sets
6-10 Reps
@10
4B
Hip Adductor (Machine)
3 Sets
6-10 Reps
@10
5
Cable Crunch
3 Sets
25+ Reps
@9
6
Standing Calf Raise
4 Sets
20+ Reps
@8.5
Day 2
1
Incline Chest Press (Machine)
3 Sets
6-10 Reps
@9.5
2
Shoulder Press (Machine)
3 Sets
8-12 Reps
@9
3
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
@10
4
Pinwheel Curl
4 Sets
12-15 Reps
@8.5
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
6
Chest Fly (Machine)
3 Sets
12-15 Reps
@10
7
Chest Supported Row (Machine)
3 Sets
12-15 Reps
@9
8
V-Handle Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
9
Leg Raise (Captain's Chair)
3 Sets
20+ Reps
@10
Day 3
1
Deadlift (Barbell)
3 Sets
6-10 Reps
@8
2
Pullover (Dumbbell)
3 Sets
6-12 Reps
@8
3
Single Leg Curl
3 Sets
10-15 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
5
Ab Wheel
3 Sets
AMRAP
@9
6
Seated Calf Raise
3 Sets
20+ Reps
@9
7
Leg Press
3 Sets
8-12 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8.5
2
Preacher Curl (Barbell)
4 Sets
10-15 Reps
@9
3
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
4
Lateral Raise (Cable)
3 Sets
15-20 Reps
@10
5
Pull-Up (Weighted)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Dip (Assisted)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
7
Reverse Bicep Curl (EZ Bar)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8.5
@8.5
8
Decline Crunch (Weighted)
3 Sets
AMRAP
@10
9
Single Arm Row (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@10
Day 1
1
Squat (Barbell)
3 Sets
6-10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@7.5
3A
Leg Extension
3 Sets
12-15 Reps
@10
3B
Leg Curl
3 Sets
12-15 Reps
@10
4A
Hip Abductor (Machine)
3 Sets
6-10 Reps
@10
4B
Hip Adductor (Machine)
3 Sets
6-10 Reps
@10
5
Cable Crunch
3 Sets
25+ Reps
@9
6
Standing Calf Raise
4 Sets
20+ Reps
@8.5
Day 2
1
Incline Chest Press (Machine)
3 Sets
6-10 Reps
@9.5
2
Shoulder Press (Machine)
3 Sets
8-12 Reps
@9
3
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
@10
4
Pinwheel Curl
4 Sets
12-15 Reps
@8.5
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
6
Chest Fly (Machine)
3 Sets
12-15 Reps
@10
7
Chest Supported Row (Machine)
3 Sets
12-15 Reps
@9
8
V-Handle Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
9
Leg Raise (Captain's Chair)
3 Sets
20+ Reps
@10
Day 3
1
Deadlift (Barbell)
3 Sets
6-10 Reps
@8
2
Pullover (Dumbbell)
3 Sets
6-12 Reps
@8
3
Single Leg Curl
3 Sets
10-15 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
5
Ab Wheel
3 Sets
AMRAP
@9
6
Seated Calf Raise
3 Sets
20+ Reps
@9
7
Leg Press
3 Sets
8-12 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8.5
2
Preacher Curl (Barbell)
4 Sets
10-15 Reps
@9
3
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
4
Lateral Raise (Cable)
3 Sets
15-20 Reps
@10
5
Pull-Up (Weighted)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Dip (Assisted)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
7
Reverse Bicep Curl (EZ Bar)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8.5
@8.5
8
Decline Crunch (Weighted)
3 Sets
AMRAP
@10
9
Single Arm Row (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@10
Day 1
1
Squat (Barbell)
3 Sets
6-10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@7.5
3A
Leg Extension
3 Sets
12-15 Reps
@10
3B
Leg Curl
3 Sets
12-15 Reps
@10
4A
Hip Abductor (Machine)
3 Sets
6-10 Reps
@10
4B
Hip Adductor (Machine)
3 Sets
6-10 Reps
@10
5
Cable Crunch
3 Sets
25+ Reps
@9
6
Standing Calf Raise
4 Sets
20+ Reps
@8.5
Day 2
1
Incline Chest Press (Machine)
3 Sets
6-10 Reps
@9.5
2
Shoulder Press (Machine)
3 Sets
8-12 Reps
@9
3
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
@10
4
Pinwheel Curl
4 Sets
12-15 Reps
@8.5
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
6
Chest Fly (Machine)
3 Sets
12-15 Reps
@10
7
Chest Supported Row (Machine)
3 Sets
12-15 Reps
@9
8
V-Handle Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
9
Leg Raise (Captain's Chair)
3 Sets
20+ Reps
@10
Day 3
1
Deadlift (Barbell)
3 Sets
6-10 Reps
@8
2
Pullover (Dumbbell)
3 Sets
6-12 Reps
@8
3
Single Leg Curl
3 Sets
10-15 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
5
Ab Wheel
3 Sets
AMRAP
@9
6
Seated Calf Raise
3 Sets
20+ Reps
@9
7
Leg Press
3 Sets
8-12 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8.5
2
Preacher Curl (Barbell)
4 Sets
10-15 Reps
@9
3
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
4
Lateral Raise (Cable)
3 Sets
15-20 Reps
@10
5
Pull-Up (Weighted)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Dip (Assisted)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
7
Reverse Bicep Curl (EZ Bar)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8.5
@8.5
8
Decline Crunch (Weighted)
3 Sets
AMRAP
@10
9
Single Arm Row (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@10