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Win Today
by Rhino9
3 athletes joined
Program Description
5x full body Sprint 3x out of week Powerbuilding
Program Overview
Level
Beginner, Novice, Intermediate, Advanced
Goal
Powerbuilding, Bodybuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
80 minutes
Created
Jan 31, 2024 10:58
Last Edited
May 08, 2024 02:15
down_app
Week 1
1 / 4 Weeks
Day 5
1
Deadlift (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
@9.5
@9.5
2
High Bar Squat (Barbell)
2 Sets
1 Set
4-6 Reps
6-8 Reps
@8.5
@8.5
3
Stiff Leg Deadlift
2 Sets
8-12 Reps
@8
4
Incline Bench Press (Barbell)
2 Sets
1 Set
12 Reps
8 Reps
@9
@9
5
Chest Supported Row (Machine)
3 Sets
12 Reps
@9
6A
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
10 Reps
@9
@9
@9
6B
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
12 Reps
15 Reps
@9.5
@9.5
@9.5
6C
Rear Delt Row
1 Set
1 Set
1 Set
12 Reps
15 Reps
10 Reps
@9.5
@9.5
@9.5
7A
Underhand Lat Pulldown
1 Set
1 Set
12 Reps
10 Reps
@9.5
@9.5
7B
Skull Crusher
1 Set
1 Set
10 Reps
12 Reps
@9.5
@9.5
7C
Reverse Wrist Curl (Barbell)
2 Sets
12 Reps
@9.5
8A
Cable Crunch
1 Set
1 Set
1 Set
8 Reps
12 Reps
15 Reps
@9.5
@9.5
@9.5
8B
Standing Calf Raise
1 Set
1 Set
16 Reps
8 Reps
@9.5
@9.5
Day 4
1
Larsen Press (Barbell)
1 Set
1 Set
4-6 Reps
6-8 Reps
@9
@9
2
Spoto Press
1 Set
1 Set
4-6 Reps
5-7 Reps
@9
@9
3
Barbell Row
1 Set
1 Set
1 Set
8-12 Reps
12-16 Reps
14-18 Reps
@9.5
@9.5
@9.5
4A
Push Press (Barbell)
2 Sets
8 Reps
@9
4B
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
15 Reps
20 Reps
12 Reps
@9.5
@9.5
@9.5
4C
Standing Calf Raise
1 Set
1 Set
1 Set
12 Reps
15 Reps
8 Reps
@9
@9
@9
5
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@7.5
6A
Bicep Curl (Cable)
2 Sets
1 Set
12 Reps
15 Reps
@9
@9
6B
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
@9
@9
@9
6C
Hammer Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@9.5
@9.5
@9.5
7
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
12 Reps
14 Reps
8 Reps
@9
@9
@9
Day 3
1
Box Squat (Barbell)
1 Set
1 Set
4-6 Reps
6-8 Reps
@9
@9
2
Squat (Paused)
1 Set
1 Set
4-6 Reps
6-8 Reps
@9
@9
3A
Seated Overhead Press (Barbell)
2 Sets
10 Reps
@9
3B
Lateral Raise (Cable)
2 Sets
8-12 Reps
@9.5
3C
Rear Delt Fly (Dumbbell)
2 Sets
10 Reps
@9
4
Good Morning
1 Set
1 Set
6-10 Reps
4-8 Reps
@9
@9
5
Pull-Up (Weighted)
2 Sets
1 Set
4-6 Reps
6-8 Reps
@9.5
@9.5
6A
Bicep Curl (Barbell)
1 Set
1 Set
10 Reps
12 Reps
@9.5
@9.5
6B
Reverse Wrist Curl (Barbell)
1 Set
1 Set
10 Reps
12 Reps
@9.5
@9.5
6C
Overhead Tricep Extension (Cable)
1 Set
1 Set
10 Reps
12 Reps
@9.5
@9.5
7A
Cable Crunch
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
@9.5
@9.5
@9.5
7B
Standing Calf Raise
1 Set
1 Set
1 Set
10 Reps
15 Reps
6 Reps
@9.5
@9.5
@9.5
7C
tibialis
1 Set
1 Set
1 Set
12 Reps
15 Reps
8 Reps
@9.5
@9.5
@9.5
Day 2
1
High Pull
1 Set
1 Set
6-10 Reps
10-15 Reps
@9
@9
2
Bench Press (Paused)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
5-8 Reps
@9
@9
@9
3
Chin-Up (Weighted)
1 Set
1 Set
5 Reps
8 Reps
@9
@9
4A
Skull Crusher
2 Sets
12 Reps
@9
4B
Barbell Reverse Curl
2 Sets
10 Reps
@8
4C
Leg Raise (Captain's Chair)
2 Sets
20 Reps
@9.5
5
Pull Through (Cable)
2 Sets
12 Reps
@9
6
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@9
7
Seated Wide-Grip Row (Cable)
1 Set
1 Set
8-12 Reps
12-16 Reps
@9
@9
8
Standing Calf Raise
1 Set
1 Set
12-20 Reps
6-12 Reps
@9
@9
Day 1
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
6-10 Reps
@9.5
@9
@8
2
Anderson squats
1 Set
1 Set
4-6 Reps
6-8 Reps
@8
@9.5
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
10-16 Reps
12-18 Reps
8-12 Reps
@9
@9
@9.5
4A
Underhand Lat Pulldown
1 Set
1 Set
15 Reps
12 Reps
@9
@9.5
4B
Tricep Pushdown (Cable)
1 Set
1 Set
12 Reps
8 Reps
@9.5
@9.5
4C
Hammer Curl
1 Set
1 Set
12 Reps
15 Reps
@9
@9.5
5A
AD Press
2 Sets
1 Set
5-8 Reps
8-12 Reps
@9
@9
5B
Lateral Raise (Dumbbell)
1 Set
1 Set
15 Reps
12 Reps
@9.5
@9.5
5C
Rear Delt Row
1 Set
1 Set
15 Reps
12 Reps
@9.5
@9.5
6A
Dip (Weighted)
1 Set
1 Set
8-12 Reps
5-8 Reps
@9.5
@9.5
6B
Leg Raise (Captain's Chair)
2 Sets
20 Reps
@9.5
Day 1
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
6-10 Reps
@9.5
@9
@8
2
Anderson squats
1 Set
1 Set
4-6 Reps
6-8 Reps
@8
@9.5
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
10-16 Reps
12-18 Reps
8-12 Reps
@9
@9
@9.5
4A
Underhand Lat Pulldown
1 Set
1 Set
15 Reps
12 Reps
@9
@9.5
4B
Tricep Pushdown (Cable)
1 Set
1 Set
12 Reps
8 Reps
@9.5
@9.5
4C
Hammer Curl
1 Set
1 Set
12 Reps
15 Reps
@9
@9.5
5A
AD Press
2 Sets
1 Set
5-8 Reps
8-12 Reps
@9
@9
5B
Lateral Raise (Dumbbell)
1 Set
1 Set
15 Reps
12 Reps
@9.5
@9.5
5C
Rear Delt Row
1 Set
1 Set
15 Reps
12 Reps
@9.5
@9.5
6A
Dip (Weighted)
1 Set
1 Set
8-12 Reps
5-8 Reps
@9.5
@9.5
6B
Leg Raise (Captain's Chair)
2 Sets
20 Reps
@9.5
Day 2
1
High Pull
1 Set
1 Set
6-10 Reps
10-15 Reps
@9
@9
2
Bench Press (Paused)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
5-8 Reps
@9
@9
@9
3
Chin-Up (Weighted)
1 Set
1 Set
5 Reps
8 Reps
@9
@9
4A
Skull Crusher
2 Sets
12 Reps
@9
4B
Barbell Reverse Curl
2 Sets
10 Reps
@8
4C
Leg Raise (Captain's Chair)
2 Sets
20 Reps
@9.5
5
Pull Through (Cable)
2 Sets
12 Reps
@9
6
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@9
7
Seated Wide-Grip Row (Cable)
1 Set
1 Set
8-12 Reps
12-16 Reps
@9
@9
8
Standing Calf Raise
1 Set
1 Set
12-20 Reps
6-12 Reps
@9
@9
Day 3
1
Box Squat (Barbell)
1 Set
1 Set
4-6 Reps
6-8 Reps
@9
@9
2
Squat (Paused)
1 Set
1 Set
4-6 Reps
6-8 Reps
@9
@9
3A
Seated Overhead Press (Barbell)
2 Sets
10 Reps
@9
3B
Lateral Raise (Cable)
2 Sets
8-12 Reps
@9.5
3C
Rear Delt Fly (Dumbbell)
2 Sets
10 Reps
@9
4
Good Morning
1 Set
1 Set
6-10 Reps
4-8 Reps
@9
@9
5
Pull-Up (Weighted)
2 Sets
1 Set
4-6 Reps
6-8 Reps
@9.5
@9.5
6A
Bicep Curl (Barbell)
1 Set
1 Set
10 Reps
12 Reps
@9.5
@9.5
6B
Reverse Wrist Curl (Barbell)
1 Set
1 Set
10 Reps
12 Reps
@9.5
@9.5
6C
Overhead Tricep Extension (Cable)
1 Set
1 Set
10 Reps
12 Reps
@9.5
@9.5
7A
Cable Crunch
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
@9.5
@9.5
@9.5
7B
Standing Calf Raise
1 Set
1 Set
1 Set
10 Reps
15 Reps
6 Reps
@9.5
@9.5
@9.5
7C
tibialis
1 Set
1 Set
1 Set
12 Reps
15 Reps
8 Reps
@9.5
@9.5
@9.5
Day 4
1
Larsen Press (Barbell)
1 Set
1 Set
4-6 Reps
6-8 Reps
@9
@9
2
Spoto Press
1 Set
1 Set
4-6 Reps
5-7 Reps
@9
@9
3
Barbell Row
1 Set
1 Set
1 Set
8-12 Reps
12-16 Reps
14-18 Reps
@9.5
@9.5
@9.5
4A
Push Press (Barbell)
2 Sets
8 Reps
@9
4B
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
15 Reps
20 Reps
12 Reps
@9.5
@9.5
@9.5
4C
Standing Calf Raise
1 Set
1 Set
1 Set
12 Reps
15 Reps
8 Reps
@9
@9
@9
5
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@7.5
6A
Bicep Curl (Cable)
2 Sets
1 Set
12 Reps
15 Reps
@9
@9
6B
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
@9
@9
@9
6C
Hammer Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@9.5
@9.5
@9.5
7
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
12 Reps
14 Reps
8 Reps
@9
@9
@9
Day 5
1
Deadlift (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
@9.5
@9.5
2
High Bar Squat (Barbell)
2 Sets
1 Set
4-6 Reps
6-8 Reps
@8.5
@8.5
3
Stiff Leg Deadlift
2 Sets
8-12 Reps
@8
4
Incline Bench Press (Barbell)
2 Sets
1 Set
12 Reps
8 Reps
@9
@9
5
Chest Supported Row (Machine)
3 Sets
12 Reps
@9
6A
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
10 Reps
@9
@9
@9
6B
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
12 Reps
15 Reps
@9.5
@9.5
@9.5
6C
Rear Delt Row
1 Set
1 Set
1 Set
12 Reps
15 Reps
10 Reps
@9.5
@9.5
@9.5
7A
Underhand Lat Pulldown
1 Set
1 Set
12 Reps
10 Reps
@9.5
@9.5
7B
Skull Crusher
1 Set
1 Set
10 Reps
12 Reps
@9.5
@9.5
7C
Reverse Wrist Curl (Barbell)
2 Sets
12 Reps
@9.5
8A
Cable Crunch
1 Set
1 Set
1 Set
8 Reps
12 Reps
15 Reps
@9.5
@9.5
@9.5
8B
Standing Calf Raise
1 Set
1 Set
16 Reps
8 Reps
@9.5
@9.5
Day 1
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
6-10 Reps
@9.5
@9
@8
2
Anderson squats
1 Set
1 Set
4-6 Reps
6-8 Reps
@8
@9.5
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
10-16 Reps
12-18 Reps
8-12 Reps
@9
@9
@9.5
4A
Underhand Lat Pulldown
1 Set
1 Set
15 Reps
12 Reps
@9
@9.5
4B
Tricep Pushdown (Cable)
1 Set
1 Set
12 Reps
8 Reps
@9.5
@9.5
4C
Hammer Curl
1 Set
1 Set
12 Reps
15 Reps
@9
@9.5
5A
AD Press
2 Sets
1 Set
5-8 Reps
8-12 Reps
@9
@9
5B
Lateral Raise (Dumbbell)
1 Set
1 Set
15 Reps
12 Reps
@9.5
@9.5
5C
Rear Delt Row
1 Set
1 Set
15 Reps
12 Reps
@9.5
@9.5
6A
Dip (Weighted)
1 Set
1 Set
8-12 Reps
5-8 Reps
@9.5
@9.5
6B
Leg Raise (Captain's Chair)
2 Sets
20 Reps
@9.5
Day 2
1
High Pull
1 Set
1 Set
6-10 Reps
10-15 Reps
@9
@9
2
Bench Press (Paused)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
5-8 Reps
@9
@9
@9
3
Chin-Up (Weighted)
1 Set
1 Set
5 Reps
8 Reps
@9
@9
4A
Skull Crusher
2 Sets
12 Reps
@9
4B
Barbell Reverse Curl
2 Sets
10 Reps
@8
4C
Leg Raise (Captain's Chair)
2 Sets
20 Reps
@9.5
5
Pull Through (Cable)
2 Sets
12 Reps
@9
6
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@9
7
Seated Wide-Grip Row (Cable)
1 Set
1 Set
8-12 Reps
12-16 Reps
@9
@9
8
Standing Calf Raise
1 Set
1 Set
12-20 Reps
6-12 Reps
@9
@9
Day 3
1
Box Squat (Barbell)
1 Set
1 Set
4-6 Reps
6-8 Reps
@9
@9
2
Squat (Paused)
1 Set
1 Set
4-6 Reps
6-8 Reps
@9
@9
3A
Seated Overhead Press (Barbell)
2 Sets
10 Reps
@9
3B
Lateral Raise (Cable)
2 Sets
8-12 Reps
@9.5
3C
Rear Delt Fly (Dumbbell)
2 Sets
10 Reps
@9
4
Good Morning
1 Set
1 Set
6-10 Reps
4-8 Reps
@9
@9
5
Pull-Up (Weighted)
2 Sets
1 Set
4-6 Reps
6-8 Reps
@9.5
@9.5
6A
Bicep Curl (Barbell)
1 Set
1 Set
10 Reps
12 Reps
@9.5
@9.5
6B
Reverse Wrist Curl (Barbell)
1 Set
1 Set
10 Reps
12 Reps
@9.5
@9.5
6C
Overhead Tricep Extension (Cable)
1 Set
1 Set
10 Reps
12 Reps
@9.5
@9.5
7A
Cable Crunch
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
@9.5
@9.5
@9.5
7B
Standing Calf Raise
1 Set
1 Set
1 Set
10 Reps
15 Reps
6 Reps
@9.5
@9.5
@9.5
7C
tibialis
1 Set
1 Set
1 Set
12 Reps
15 Reps
8 Reps
@9.5
@9.5
@9.5
Day 4
1
Larsen Press (Barbell)
1 Set
1 Set
4-6 Reps
6-8 Reps
@9
@9
2
Spoto Press
1 Set
1 Set
4-6 Reps
5-7 Reps
@9
@9
3
Barbell Row
1 Set
1 Set
1 Set
8-12 Reps
12-16 Reps
14-18 Reps
@9.5
@9.5
@9.5
4A
Push Press (Barbell)
2 Sets
8 Reps
@9
4B
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
15 Reps
20 Reps
12 Reps
@9.5
@9.5
@9.5
4C
Standing Calf Raise
1 Set
1 Set
1 Set
12 Reps
15 Reps
8 Reps
@9
@9
@9
5
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@7.5
6A
Bicep Curl (Cable)
2 Sets
1 Set
12 Reps
15 Reps
@9
@9
6B
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
@9
@9
@9
6C
Hammer Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@9.5
@9.5
@9.5
7
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
12 Reps
14 Reps
8 Reps
@9
@9
@9
Day 5
1
Deadlift (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
@9.5
@9.5
2
High Bar Squat (Barbell)
2 Sets
1 Set
4-6 Reps
6-8 Reps
@8.5
@8.5
3
Stiff Leg Deadlift
2 Sets
8-12 Reps
@8
4
Incline Bench Press (Barbell)
2 Sets
1 Set
12 Reps
8 Reps
@9
@9
5
Chest Supported Row (Machine)
3 Sets
12 Reps
@9
6A
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
10 Reps
@9
@9
@9
6B
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
12 Reps
15 Reps
@9.5
@9.5
@9.5
6C
Rear Delt Row
1 Set
1 Set
1 Set
12 Reps
15 Reps
10 Reps
@9.5
@9.5
@9.5
7A
Underhand Lat Pulldown
1 Set
1 Set
12 Reps
10 Reps
@9.5
@9.5
7B
Skull Crusher
1 Set
1 Set
10 Reps
12 Reps
@9.5
@9.5
7C
Reverse Wrist Curl (Barbell)
2 Sets
12 Reps
@9.5
8A
Cable Crunch
1 Set
1 Set
1 Set
8 Reps
12 Reps
15 Reps
@9.5
@9.5
@9.5
8B
Standing Calf Raise
1 Set
1 Set
16 Reps
8 Reps
@9.5
@9.5
Day 1
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
6-10 Reps
@9.5
@9
@8
2
Anderson squats
1 Set
1 Set
4-6 Reps
6-8 Reps
@8
@9.5
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
10-16 Reps
12-18 Reps
8-12 Reps
@9
@9
@9.5
4A
Underhand Lat Pulldown
1 Set
1 Set
15 Reps
12 Reps
@9
@9.5
4B
Tricep Pushdown (Cable)
1 Set
1 Set
12 Reps
8 Reps
@9.5
@9.5
4C
Hammer Curl
1 Set
1 Set
12 Reps
15 Reps
@9
@9.5
5A
AD Press
2 Sets
1 Set
5-8 Reps
8-12 Reps
@9
@9
5B
Lateral Raise (Dumbbell)
1 Set
1 Set
15 Reps
12 Reps
@9.5
@9.5
5C
Rear Delt Row
1 Set
1 Set
15 Reps
12 Reps
@9.5
@9.5
6A
Dip (Weighted)
1 Set
1 Set
8-12 Reps
5-8 Reps
@9.5
@9.5
6B
Leg Raise (Captain's Chair)
2 Sets
20 Reps
@9.5
Day 2
1
High Pull
1 Set
1 Set
6-10 Reps
10-15 Reps
@9
@9
2
Bench Press (Paused)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
5-8 Reps
@9
@9
@9
3
Chin-Up (Weighted)
1 Set
1 Set
5 Reps
8 Reps
@9
@9
4A
Skull Crusher
2 Sets
12 Reps
@9
4B
Barbell Reverse Curl
2 Sets
10 Reps
@8
4C
Leg Raise (Captain's Chair)
2 Sets
20 Reps
@9.5
5
Pull Through (Cable)
2 Sets
12 Reps
@9
6
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@9
7
Seated Wide-Grip Row (Cable)
1 Set
1 Set
8-12 Reps
12-16 Reps
@9
@9
8
Standing Calf Raise
1 Set
1 Set
12-20 Reps
6-12 Reps
@9
@9
Day 3
1
Box Squat (Barbell)
1 Set
1 Set
4-6 Reps
6-8 Reps
@9
@9
2
Squat (Paused)
1 Set
1 Set
4-6 Reps
6-8 Reps
@9
@9
3A
Seated Overhead Press (Barbell)
2 Sets
10 Reps
@9
3B
Lateral Raise (Cable)
2 Sets
8-12 Reps
@9.5
3C
Rear Delt Fly (Dumbbell)
2 Sets
10 Reps
@9
4
Good Morning
1 Set
1 Set
6-10 Reps
4-8 Reps
@9
@9
5
Pull-Up (Weighted)
2 Sets
1 Set
4-6 Reps
6-8 Reps
@9.5
@9.5
6A
Bicep Curl (Barbell)
1 Set
1 Set
10 Reps
12 Reps
@9.5
@9.5
6B
Reverse Wrist Curl (Barbell)
1 Set
1 Set
10 Reps
12 Reps
@9.5
@9.5
6C
Overhead Tricep Extension (Cable)
1 Set
1 Set
10 Reps
12 Reps
@9.5
@9.5
7A
Cable Crunch
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
@9.5
@9.5
@9.5
7B
Standing Calf Raise
1 Set
1 Set
1 Set
10 Reps
15 Reps
6 Reps
@9.5
@9.5
@9.5
7C
tibialis
1 Set
1 Set
1 Set
12 Reps
15 Reps
8 Reps
@9.5
@9.5
@9.5
Day 4
1
Larsen Press (Barbell)
1 Set
1 Set
4-6 Reps
6-8 Reps
@9
@9
2
Spoto Press
1 Set
1 Set
4-6 Reps
5-7 Reps
@9
@9
3
Barbell Row
1 Set
1 Set
1 Set
8-12 Reps
12-16 Reps
14-18 Reps
@9.5
@9.5
@9.5
4A
Push Press (Barbell)
2 Sets
8 Reps
@9
4B
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
15 Reps
20 Reps
12 Reps
@9.5
@9.5
@9.5
4C
Standing Calf Raise
1 Set
1 Set
1 Set
12 Reps
15 Reps
8 Reps
@9
@9
@9
5
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@7.5
6A
Bicep Curl (Cable)
2 Sets
1 Set
12 Reps
15 Reps
@9
@9
6B
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
@9
@9
@9
6C
Hammer Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@9.5
@9.5
@9.5
7
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
12 Reps
14 Reps
8 Reps
@9
@9
@9
Day 5
1
Deadlift (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
@9.5
@9.5
2
High Bar Squat (Barbell)
2 Sets
1 Set
4-6 Reps
6-8 Reps
@8.5
@8.5
3
Stiff Leg Deadlift
2 Sets
8-12 Reps
@8
4
Incline Bench Press (Barbell)
2 Sets
1 Set
12 Reps
8 Reps
@9
@9
5
Chest Supported Row (Machine)
3 Sets
12 Reps
@9
6A
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
10 Reps
@9
@9
@9
6B
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
12 Reps
15 Reps
@9.5
@9.5
@9.5
6C
Rear Delt Row
1 Set
1 Set
1 Set
12 Reps
15 Reps
10 Reps
@9.5
@9.5
@9.5
7A
Underhand Lat Pulldown
1 Set
1 Set
12 Reps
10 Reps
@9.5
@9.5
7B
Skull Crusher
1 Set
1 Set
10 Reps
12 Reps
@9.5
@9.5
7C
Reverse Wrist Curl (Barbell)
2 Sets
12 Reps
@9.5
8A
Cable Crunch
1 Set
1 Set
1 Set
8 Reps
12 Reps
15 Reps
@9.5
@9.5
@9.5
8B
Standing Calf Raise
1 Set
1 Set
16 Reps
8 Reps
@9.5
@9.5