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Will Tennyson's 5 Day Workout
by Carl Peters
180 athletes joined
4.0
(1 rating)
Program Description
Taken from the YouTube RP Channel interview
Program Overview
Level
Intermediate, Novice
Goal
Muscle & Sculpting, Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
40 minutes
Created
Feb 07, 2024 02:52
Last Edited
Jun 17, 2024 04:41
down_app
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
@7-9
2
Pull-Up (Weighted)
3 Sets
8-10 Reps
@7-9
3
Chest Press (Machine)
3 Sets
12-15 Reps
@7-9
4
T-Bar Row
3 Sets
12-15 Reps
@7-9
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@6-8
6
Y Raise
3 Sets
10-20 Reps
@6-8
Day 2
1
Hamstring Curl
3 Sets
10-20 Reps
@7-9
2
Leg Extension
3 Sets
10-20 Reps
@7-9
3
Leg Press
3 Sets
12-15 Reps
@7-9
4
Hack Squat
2 Sets
8-12 Reps
@7-9
5
Spider Curl
3 Sets
10-20 Reps
@7-9
6
Bicep Curl (Cable)
2 Sets
1 Set
8-12 Reps
12-20 Reps
@7-9
@6-8
7
Skull Crusher
2 Sets
1 Set
8-12 Reps
12-20 Reps
@7-9
@6-8
Day 4
1
Seated Hamstring Curl
3 Sets
10-20 Reps
@7-9
2
Leg Press
3 Sets
12-15 Reps
@7-9
3
Squat (Smith Machine)
2 Sets
8-12 Reps
@7-9
4
Bicep Curl (EZ Bar)
3 Sets
10-20 Reps
@7-9
5
Tricep Rope Push Down (Cable)
3 Sets
10-20 Reps
@7-9
6
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@7-9
Day 5
1
Pec Deck (Machine)
3 Sets
12-15 Reps
@7-9
2
Seated Row (Cable)
3 Sets
12-15 Reps
@7-9
3
Chest Press (Machine)
3 Sets
12-15 Reps
@7-9
4
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
@7-9
5
Lateral Raise (Cable)
3 Sets
AMRAP
@7-9
6
Lateral Raise (Machine)
3 Sets
AMRAP
@7-9
Day 3
1
Bench Press (Smith Machine)
3 Sets
10-12 Reps
@7-9
2
Seal Row
3 Sets
12-15 Reps
@7-9
3
Dip (Weighted)
2 Sets
10-12 Reps
@7-9
4
Lat Pulldown (Neutral Grip)
3 Sets
10-20 Reps
@7-9
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@7-9
6
Face Pull
3 Sets
AMRAP
@7-9
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
@7-9
2
Pull-Up (Weighted)
3 Sets
8-10 Reps
@7-9
3
Chest Press (Machine)
3 Sets
12-15 Reps
@7-9
4
T-Bar Row
3 Sets
12-15 Reps
@7-9
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@6-8
6
Y Raise
3 Sets
10-20 Reps
@6-8
Day 2
1
Hamstring Curl
3 Sets
10-20 Reps
@7-9
2
Leg Extension
3 Sets
10-20 Reps
@7-9
3
Leg Press
3 Sets
12-15 Reps
@7-9
4
Hack Squat
2 Sets
8-12 Reps
@7-9
5
Spider Curl
3 Sets
10-20 Reps
@7-9
6
Bicep Curl (Cable)
2 Sets
1 Set
8-12 Reps
12-20 Reps
@7-9
@6-8
7
Skull Crusher
2 Sets
1 Set
8-12 Reps
12-20 Reps
@7-9
@6-8
Day 3
1
Bench Press (Smith Machine)
3 Sets
10-12 Reps
@7-9
2
Seal Row
3 Sets
12-15 Reps
@7-9
3
Dip (Weighted)
2 Sets
10-12 Reps
@7-9
4
Lat Pulldown (Neutral Grip)
3 Sets
10-20 Reps
@7-9
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@7-9
6
Face Pull
3 Sets
AMRAP
@7-9
Day 4
1
Seated Hamstring Curl
3 Sets
10-20 Reps
@7-9
2
Leg Press
3 Sets
12-15 Reps
@7-9
3
Squat (Smith Machine)
2 Sets
8-12 Reps
@7-9
4
Bicep Curl (EZ Bar)
3 Sets
10-20 Reps
@7-9
5
Tricep Rope Push Down (Cable)
3 Sets
10-20 Reps
@7-9
6
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@7-9
Day 5
1
Pec Deck (Machine)
3 Sets
12-15 Reps
@7-9
2
Seated Row (Cable)
3 Sets
12-15 Reps
@7-9
3
Chest Press (Machine)
3 Sets
12-15 Reps
@7-9
4
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
@7-9
5
Lateral Raise (Cable)
3 Sets
AMRAP
@7-9
6
Lateral Raise (Machine)
3 Sets
AMRAP
@7-9
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
@7-9
2
Pull-Up (Weighted)
3 Sets
8-10 Reps
@7-9
3
Chest Press (Machine)
3 Sets
12-15 Reps
@7-9
4
T-Bar Row
3 Sets
12-15 Reps
@7-9
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@6-8
6
Y Raise
3 Sets
10-20 Reps
@6-8
Day 2
1
Hamstring Curl
3 Sets
10-20 Reps
@7-9
2
Leg Extension
3 Sets
10-20 Reps
@7-9
3
Leg Press
3 Sets
12-15 Reps
@7-9
4
Hack Squat
2 Sets
8-12 Reps
@7-9
5
Spider Curl
3 Sets
10-20 Reps
@7-9
6
Bicep Curl (Cable)
2 Sets
1 Set
8-12 Reps
12-20 Reps
@7-9
@6-8
7
Skull Crusher
2 Sets
1 Set
8-12 Reps
12-20 Reps
@7-9
@6-8
Day 3
1
Bench Press (Smith Machine)
3 Sets
10-12 Reps
@7-9
2
Seal Row
3 Sets
12-15 Reps
@7-9
3
Dip (Weighted)
2 Sets
10-12 Reps
@7-9
4
Lat Pulldown (Neutral Grip)
3 Sets
10-20 Reps
@7-9
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@7-9
6
Face Pull
3 Sets
AMRAP
@7-9
Day 4
1
Seated Hamstring Curl
3 Sets
10-20 Reps
@7-9
2
Leg Press
3 Sets
12-15 Reps
@7-9
3
Squat (Smith Machine)
2 Sets
8-12 Reps
@7-9
4
Bicep Curl (EZ Bar)
3 Sets
10-20 Reps
@7-9
5
Tricep Rope Push Down (Cable)
3 Sets
10-20 Reps
@7-9
6
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@7-9
Day 5
1
Pec Deck (Machine)
3 Sets
12-15 Reps
@7-9
2
Seated Row (Cable)
3 Sets
12-15 Reps
@7-9
3
Chest Press (Machine)
3 Sets
12-15 Reps
@7-9
4
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
@7-9
5
Lateral Raise (Cable)
3 Sets
AMRAP
@7-9
6
Lateral Raise (Machine)
3 Sets
AMRAP
@7-9
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
@7-9
2
Pull-Up (Weighted)
3 Sets
8-10 Reps
@7-9
3
Chest Press (Machine)
3 Sets
12-15 Reps
@7-9
4
T-Bar Row
3 Sets
12-15 Reps
@7-9
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@6-8
6
Y Raise
3 Sets
10-20 Reps
@6-8
Day 2
1
Hamstring Curl
3 Sets
10-20 Reps
@7-9
2
Leg Extension
3 Sets
10-20 Reps
@7-9
3
Leg Press
3 Sets
12-15 Reps
@7-9
4
Hack Squat
2 Sets
8-12 Reps
@7-9
5
Spider Curl
3 Sets
10-20 Reps
@7-9
6
Bicep Curl (Cable)
2 Sets
1 Set
8-12 Reps
12-20 Reps
@7-9
@6-8
7
Skull Crusher
2 Sets
1 Set
8-12 Reps
12-20 Reps
@7-9
@6-8
Day 3
1
Bench Press (Smith Machine)
3 Sets
10-12 Reps
@7-9
2
Seal Row
3 Sets
12-15 Reps
@7-9
3
Dip (Weighted)
2 Sets
10-12 Reps
@7-9
4
Lat Pulldown (Neutral Grip)
3 Sets
10-20 Reps
@7-9
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@7-9
6
Face Pull
3 Sets
AMRAP
@7-9
Day 4
1
Seated Hamstring Curl
3 Sets
10-20 Reps
@7-9
2
Leg Press
3 Sets
12-15 Reps
@7-9
3
Squat (Smith Machine)
2 Sets
8-12 Reps
@7-9
4
Bicep Curl (EZ Bar)
3 Sets
10-20 Reps
@7-9
5
Tricep Rope Push Down (Cable)
3 Sets
10-20 Reps
@7-9
6
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@7-9
Day 5
1
Pec Deck (Machine)
3 Sets
12-15 Reps
@7-9
2
Seated Row (Cable)
3 Sets
12-15 Reps
@7-9
3
Chest Press (Machine)
3 Sets
12-15 Reps
@7-9
4
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
@7-9
5
Lateral Raise (Cable)
3 Sets
AMRAP
@7-9
6
Lateral Raise (Machine)
3 Sets
AMRAP
@7-9
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
@7-9
2
Pull-Up (Weighted)
3 Sets
8-10 Reps
@7-9
3
Chest Press (Machine)
3 Sets
12-15 Reps
@7-9
4
T-Bar Row
3 Sets
12-15 Reps
@7-9
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@6-8
6
Y Raise
3 Sets
10-20 Reps
@6-8
Day 2
1
Hamstring Curl
3 Sets
10-20 Reps
@7-9
2
Leg Extension
3 Sets
10-20 Reps
@7-9
3
Leg Press
3 Sets
12-15 Reps
@7-9
4
Hack Squat
2 Sets
8-12 Reps
@7-9
5
Spider Curl
3 Sets
10-20 Reps
@7-9
6
Bicep Curl (Cable)
2 Sets
1 Set
8-12 Reps
12-20 Reps
@7-9
@6-8
7
Skull Crusher
2 Sets
1 Set
8-12 Reps
12-20 Reps
@7-9
@6-8
Day 3
1
Bench Press (Smith Machine)
3 Sets
10-12 Reps
@7-9
2
Seal Row
3 Sets
12-15 Reps
@7-9
3
Dip (Weighted)
2 Sets
10-12 Reps
@7-9
4
Lat Pulldown (Neutral Grip)
3 Sets
10-20 Reps
@7-9
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@7-9
6
Face Pull
3 Sets
AMRAP
@7-9
Day 4
1
Seated Hamstring Curl
3 Sets
10-20 Reps
@7-9
2
Leg Press
3 Sets
12-15 Reps
@7-9
3
Squat (Smith Machine)
2 Sets
8-12 Reps
@7-9
4
Bicep Curl (EZ Bar)
3 Sets
10-20 Reps
@7-9
5
Tricep Rope Push Down (Cable)
3 Sets
10-20 Reps
@7-9
6
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@7-9
Day 5
1
Pec Deck (Machine)
3 Sets
12-15 Reps
@7-9
2
Seated Row (Cable)
3 Sets
12-15 Reps
@7-9
3
Chest Press (Machine)
3 Sets
12-15 Reps
@7-9
4
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
@7-9
5
Lateral Raise (Cable)
3 Sets
AMRAP
@7-9
6
Lateral Raise (Machine)
3 Sets
AMRAP
@7-9
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
@7-9
2
Pull-Up (Weighted)
3 Sets
8-10 Reps
@7-9
3
Chest Press (Machine)
3 Sets
12-15 Reps
@7-9
4
T-Bar Row
3 Sets
12-15 Reps
@7-9
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@6-8
6
Y Raise
3 Sets
10-20 Reps
@6-8
Day 2
1
Hamstring Curl
3 Sets
10-20 Reps
@7-9
2
Leg Extension
3 Sets
10-20 Reps
@7-9
3
Leg Press
3 Sets
12-15 Reps
@7-9
4
Hack Squat
2 Sets
8-12 Reps
@7-9
5
Spider Curl
3 Sets
10-20 Reps
@7-9
6
Bicep Curl (Cable)
2 Sets
1 Set
8-12 Reps
12-20 Reps
@7-9
@6-8
7
Skull Crusher
2 Sets
1 Set
8-12 Reps
12-20 Reps
@7-9
@6-8
Day 3
1
Bench Press (Smith Machine)
3 Sets
10-12 Reps
@7-9
2
Seal Row
3 Sets
12-15 Reps
@7-9
3
Dip (Weighted)
2 Sets
10-12 Reps
@7-9
4
Lat Pulldown (Neutral Grip)
3 Sets
10-20 Reps
@7-9
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@7-9
6
Face Pull
3 Sets
AMRAP
@7-9
Day 4
1
Seated Hamstring Curl
3 Sets
10-20 Reps
@7-9
2
Leg Press
3 Sets
12-15 Reps
@7-9
3
Squat (Smith Machine)
2 Sets
8-12 Reps
@7-9
4
Bicep Curl (EZ Bar)
3 Sets
10-20 Reps
@7-9
5
Tricep Rope Push Down (Cable)
3 Sets
10-20 Reps
@7-9
6
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@7-9
Day 5
1
Pec Deck (Machine)
3 Sets
12-15 Reps
@7-9
2
Seated Row (Cable)
3 Sets
12-15 Reps
@7-9
3
Chest Press (Machine)
3 Sets
12-15 Reps
@7-9
4
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
@7-9
5
Lateral Raise (Cable)
3 Sets
AMRAP
@7-9
6
Lateral Raise (Machine)
3 Sets
AMRAP
@7-9
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
@7-9
2
Pull-Up (Weighted)
3 Sets
8-10 Reps
@7-9
3
Chest Press (Machine)
3 Sets
12-15 Reps
@7-9
4
T-Bar Row
3 Sets
12-15 Reps
@7-9
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@6-8
6
Y Raise
3 Sets
10-20 Reps
@6-8
Day 2
1
Hamstring Curl
3 Sets
10-20 Reps
@7-9
2
Leg Extension
3 Sets
10-20 Reps
@7-9
3
Leg Press
3 Sets
12-15 Reps
@7-9
4
Hack Squat
2 Sets
8-12 Reps
@7-9
5
Spider Curl
3 Sets
10-20 Reps
@7-9
6
Bicep Curl (Cable)
2 Sets
1 Set
8-12 Reps
12-20 Reps
@7-9
@6-8
7
Skull Crusher
2 Sets
1 Set
8-12 Reps
12-20 Reps
@7-9
@6-8
Day 3
1
Bench Press (Smith Machine)
3 Sets
10-12 Reps
@7-9
2
Seal Row
3 Sets
12-15 Reps
@7-9
3
Dip (Weighted)
2 Sets
10-12 Reps
@7-9
4
Lat Pulldown (Neutral Grip)
3 Sets
10-20 Reps
@7-9
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@7-9
6
Face Pull
3 Sets
AMRAP
@7-9
Day 4
1
Seated Hamstring Curl
3 Sets
10-20 Reps
@7-9
2
Leg Press
3 Sets
12-15 Reps
@7-9
3
Squat (Smith Machine)
2 Sets
8-12 Reps
@7-9
4
Bicep Curl (EZ Bar)
3 Sets
10-20 Reps
@7-9
5
Tricep Rope Push Down (Cable)
3 Sets
10-20 Reps
@7-9
6
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@7-9
Day 5
1
Pec Deck (Machine)
3 Sets
12-15 Reps
@7-9
2
Seated Row (Cable)
3 Sets
12-15 Reps
@7-9
3
Chest Press (Machine)
3 Sets
12-15 Reps
@7-9
4
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
@7-9
5
Lateral Raise (Cable)
3 Sets
AMRAP
@7-9
6
Lateral Raise (Machine)
3 Sets
AMRAP
@7-9
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
@7-9
2
Pull-Up (Weighted)
3 Sets
8-10 Reps
@7-9
3
Chest Press (Machine)
3 Sets
12-15 Reps
@7-9
4
T-Bar Row
3 Sets
12-15 Reps
@7-9
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@6-8
6
Y Raise
3 Sets
10-20 Reps
@6-8
Day 2
1
Hamstring Curl
3 Sets
10-20 Reps
@7-9
2
Leg Extension
3 Sets
10-20 Reps
@7-9
3
Leg Press
3 Sets
12-15 Reps
@7-9
4
Hack Squat
2 Sets
8-12 Reps
@7-9
5
Spider Curl
3 Sets
10-20 Reps
@7-9
6
Bicep Curl (Cable)
2 Sets
1 Set
8-12 Reps
12-20 Reps
@7-9
@6-8
7
Skull Crusher
2 Sets
1 Set
8-12 Reps
12-20 Reps
@7-9
@6-8
Day 3
1
Bench Press (Smith Machine)
3 Sets
10-12 Reps
@7-9
2
Seal Row
3 Sets
12-15 Reps
@7-9
3
Dip (Weighted)
2 Sets
10-12 Reps
@7-9
4
Lat Pulldown (Neutral Grip)
3 Sets
10-20 Reps
@7-9
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@7-9
6
Face Pull
3 Sets
AMRAP
@7-9
Day 4
1
Seated Hamstring Curl
3 Sets
10-20 Reps
@7-9
2
Leg Press
3 Sets
12-15 Reps
@7-9
3
Squat (Smith Machine)
2 Sets
8-12 Reps
@7-9
4
Bicep Curl (EZ Bar)
3 Sets
10-20 Reps
@7-9
5
Tricep Rope Push Down (Cable)
3 Sets
10-20 Reps
@7-9
6
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@7-9
Day 5
1
Pec Deck (Machine)
3 Sets
12-15 Reps
@7-9
2
Seated Row (Cable)
3 Sets
12-15 Reps
@7-9
3
Chest Press (Machine)
3 Sets
12-15 Reps
@7-9
4
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
@7-9
5
Lateral Raise (Cable)
3 Sets
AMRAP
@7-9
6
Lateral Raise (Machine)
3 Sets
AMRAP
@7-9
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
@7-9
2
Pull-Up (Weighted)
3 Sets
8-10 Reps
@7-9
3
Chest Press (Machine)
3 Sets
12-15 Reps
@7-9
4
T-Bar Row
3 Sets
12-15 Reps
@7-9
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@6-8
6
Y Raise
3 Sets
10-20 Reps
@6-8
Day 2
1
Hamstring Curl
3 Sets
10-20 Reps
@7-9
2
Leg Extension
3 Sets
10-20 Reps
@7-9
3
Leg Press
3 Sets
12-15 Reps
@7-9
4
Hack Squat
2 Sets
8-12 Reps
@7-9
5
Spider Curl
3 Sets
10-20 Reps
@7-9
6
Bicep Curl (Cable)
2 Sets
1 Set
8-12 Reps
12-20 Reps
@7-9
@6-8
7
Skull Crusher
2 Sets
1 Set
8-12 Reps
12-20 Reps
@7-9
@6-8
Day 3
1
Bench Press (Smith Machine)
3 Sets
10-12 Reps
@7-9
2
Seal Row
3 Sets
12-15 Reps
@7-9
3
Dip (Weighted)
2 Sets
10-12 Reps
@7-9
4
Lat Pulldown (Neutral Grip)
3 Sets
10-20 Reps
@7-9
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@7-9
6
Face Pull
3 Sets
AMRAP
@7-9
Day 4
1
Seated Hamstring Curl
3 Sets
10-20 Reps
@7-9
2
Leg Press
3 Sets
12-15 Reps
@7-9
3
Squat (Smith Machine)
2 Sets
8-12 Reps
@7-9
4
Bicep Curl (EZ Bar)
3 Sets
10-20 Reps
@7-9
5
Tricep Rope Push Down (Cable)
3 Sets
10-20 Reps
@7-9
6
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@7-9
Day 5
1
Pec Deck (Machine)
3 Sets
12-15 Reps
@7-9
2
Seated Row (Cable)
3 Sets
12-15 Reps
@7-9
3
Chest Press (Machine)
3 Sets
12-15 Reps
@7-9
4
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
@7-9
5
Lateral Raise (Cable)
3 Sets
AMRAP
@7-9
6
Lateral Raise (Machine)
3 Sets
AMRAP
@7-9
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
@7-9
2
Pull-Up (Weighted)
3 Sets
8-10 Reps
@7-9
3
Chest Press (Machine)
3 Sets
12-15 Reps
@7-9
4
T-Bar Row
3 Sets
12-15 Reps
@7-9
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@6-8
6
Y Raise
3 Sets
10-20 Reps
@6-8
Day 2
1
Hamstring Curl
3 Sets
10-20 Reps
@7-9
2
Leg Extension
3 Sets
10-20 Reps
@7-9
3
Leg Press
3 Sets
12-15 Reps
@7-9
4
Hack Squat
2 Sets
8-12 Reps
@7-9
5
Spider Curl
3 Sets
10-20 Reps
@7-9
6
Bicep Curl (Cable)
2 Sets
1 Set
8-12 Reps
12-20 Reps
@7-9
@6-8
7
Skull Crusher
2 Sets
1 Set
8-12 Reps
12-20 Reps
@7-9
@6-8
Day 3
1
Bench Press (Smith Machine)
3 Sets
10-12 Reps
@7-9
2
Seal Row
3 Sets
12-15 Reps
@7-9
3
Dip (Weighted)
2 Sets
10-12 Reps
@7-9
4
Lat Pulldown (Neutral Grip)
3 Sets
10-20 Reps
@7-9
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@7-9
6
Face Pull
3 Sets
AMRAP
@7-9
Day 4
1
Seated Hamstring Curl
3 Sets
10-20 Reps
@7-9
2
Leg Press
3 Sets
12-15 Reps
@7-9
3
Squat (Smith Machine)
2 Sets
8-12 Reps
@7-9
4
Bicep Curl (EZ Bar)
3 Sets
10-20 Reps
@7-9
5
Tricep Rope Push Down (Cable)
3 Sets
10-20 Reps
@7-9
6
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@7-9
Day 5
1
Pec Deck (Machine)
3 Sets
12-15 Reps
@7-9
2
Seated Row (Cable)
3 Sets
12-15 Reps
@7-9
3
Chest Press (Machine)
3 Sets
12-15 Reps
@7-9
4
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
@7-9
5
Lateral Raise (Cable)
3 Sets
AMRAP
@7-9
6
Lateral Raise (Machine)
3 Sets
AMRAP
@7-9
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
@7-9
2
Pull-Up (Weighted)
3 Sets
8-10 Reps
@7-9
3
Chest Press (Machine)
3 Sets
12-15 Reps
@7-9
4
T-Bar Row
3 Sets
12-15 Reps
@7-9
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@6-8
6
Y Raise
3 Sets
10-20 Reps
@6-8
Day 2
1
Hamstring Curl
3 Sets
10-20 Reps
@7-9
2
Leg Extension
3 Sets
10-20 Reps
@7-9
3
Leg Press
3 Sets
12-15 Reps
@7-9
4
Hack Squat
2 Sets
8-12 Reps
@7-9
5
Spider Curl
3 Sets
10-20 Reps
@7-9
6
Bicep Curl (Cable)
2 Sets
1 Set
8-12 Reps
12-20 Reps
@7-9
@6-8
7
Skull Crusher
2 Sets
1 Set
8-12 Reps
12-20 Reps
@7-9
@6-8
Day 3
1
Bench Press (Smith Machine)
3 Sets
10-12 Reps
@7-9
2
Seal Row
3 Sets
12-15 Reps
@7-9
3
Dip (Weighted)
2 Sets
10-12 Reps
@7-9
4
Lat Pulldown (Neutral Grip)
3 Sets
10-20 Reps
@7-9
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@7-9
6
Face Pull
3 Sets
AMRAP
@7-9
Day 4
1
Seated Hamstring Curl
3 Sets
10-20 Reps
@7-9
2
Leg Press
3 Sets
12-15 Reps
@7-9
3
Squat (Smith Machine)
2 Sets
8-12 Reps
@7-9
4
Bicep Curl (EZ Bar)
3 Sets
10-20 Reps
@7-9
5
Tricep Rope Push Down (Cable)
3 Sets
10-20 Reps
@7-9
6
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@7-9
Day 5
1
Pec Deck (Machine)
3 Sets
12-15 Reps
@7-9
2
Seated Row (Cable)
3 Sets
12-15 Reps
@7-9
3
Chest Press (Machine)
3 Sets
12-15 Reps
@7-9
4
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
@7-9
5
Lateral Raise (Cable)
3 Sets
AMRAP
@7-9
6
Lateral Raise (Machine)
3 Sets
AMRAP
@7-9
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
@7-9
2
Pull-Up (Weighted)
3 Sets
8-10 Reps
@7-9
3
Chest Press (Machine)
3 Sets
12-15 Reps
@7-9
4
T-Bar Row
3 Sets
12-15 Reps
@7-9
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@6-8
6
Y Raise
3 Sets
10-20 Reps
@6-8
Day 2
1
Hamstring Curl
3 Sets
10-20 Reps
@7-9
2
Leg Extension
3 Sets
10-20 Reps
@7-9
3
Leg Press
3 Sets
12-15 Reps
@7-9
4
Hack Squat
2 Sets
8-12 Reps
@7-9
5
Spider Curl
3 Sets
10-20 Reps
@7-9
6
Bicep Curl (Cable)
2 Sets
1 Set
8-12 Reps
12-20 Reps
@7-9
@6-8
7
Skull Crusher
2 Sets
1 Set
8-12 Reps
12-20 Reps
@7-9
@6-8
Day 3
1
Bench Press (Smith Machine)
3 Sets
10-12 Reps
@7-9
2
Seal Row
3 Sets
12-15 Reps
@7-9
3
Dip (Weighted)
2 Sets
10-12 Reps
@7-9
4
Lat Pulldown (Neutral Grip)
3 Sets
10-20 Reps
@7-9
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@7-9
6
Face Pull
3 Sets
AMRAP
@7-9
Day 4
1
Seated Hamstring Curl
3 Sets
10-20 Reps
@7-9
2
Leg Press
3 Sets
12-15 Reps
@7-9
3
Squat (Smith Machine)
2 Sets
8-12 Reps
@7-9
4
Bicep Curl (EZ Bar)
3 Sets
10-20 Reps
@7-9
5
Tricep Rope Push Down (Cable)
3 Sets
10-20 Reps
@7-9
6
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@7-9
Day 5
1
Pec Deck (Machine)
3 Sets
12-15 Reps
@7-9
2
Seated Row (Cable)
3 Sets
12-15 Reps
@7-9
3
Chest Press (Machine)
3 Sets
12-15 Reps
@7-9
4
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
@7-9
5
Lateral Raise (Cable)
3 Sets
AMRAP
@7-9
6
Lateral Raise (Machine)
3 Sets
AMRAP
@7-9
What People Are Saying(1 rating)
Only ratings with written feedback are displayed here.
4.00/ 5
Trym L.Age 30, Man
a month ago
0 weeks complete
8 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
Nice 'in between' programs routine. Unexpected upper arm gains. Mentally soothing program for when you need a break from your sbd lifts.