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Women workout
by Filipemonteiro_pt
13 athletes joined
Program Description
Grow your fuckin glutes
Program Overview
Level
Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
120 minutes
Created
Mar 27, 2024 09:18
Last Edited
Jun 12, 2024 02:02
down_app
Week 1
1 / 8 Weeks
Day 1
1
Seated Calf Raise
1 Set
1 Set
1 Set
20-15 Reps
20-15 Reps
20-15 Reps
@6.5
@8
@9
2
Squat (Paused)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@7
@8
@10
3
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
10 Reps
8 Reps
@6.5
@8
@9
@10
4A
Leg Extension
1 Set
1 Set
1 Set
1 Set
1 Set
20-18 Reps
10-8 Reps
8-6 Reps
6-4 Reps
800-800 Reps
@8
@8
@10
@10
@8
4B
Sissy Squat
2 Sets
1 Set
1 Set
1 Set
8-6 Reps
8-6 Reps
6-4 Reps
800-800 Reps
@8
@10
@10
@10
5
Leg Curl
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
20 Reps
@7
@8
@9
@10
6
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
20 Reps
@8.5
@8
@9.5
@10
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12-10 Reps
8-6 Reps
6-4 Reps
@7
@9
@10
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
15-10 Reps
6-8 Reps
6-4 Reps
15-10 Reps
@6.5
@8
@10
@8
3
Chest Fly (Machine)
1 Set
1 mins
@10
4
Arnold Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
@8
@9
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@8
@10
6
Bar Skull Crusher
1 Set
1 Set
1 Set
20-15 Reps
15-12 Reps
12-10 Reps
@8.5
@9
@10
7A
Triceps Rope Above Head
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8.5
@9
@10
7B
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8.5
@9
@10
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@9
@10
2
Seated Row (Cable)
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@8.5
@10
3
Pull-Up (Weighted)
3 Sets
AMRAP
4
Barbell Row
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@6.5
@8
@10
5
Hammer Curl
1 Set
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
6-4 Reps
12-10 Reps
@6.5
@8
@9
@10
6
Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
6-4 Reps
12-10 Reps
@6.5
@8
@9.5
@10
7
Upright Row (Cable)
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@8.5
@10
8
Hip Extension
1 Set
1 Set
1 Set
1 Set
15-12 Reps
12-8 Reps
8-6 Reps
15-12 Reps
@7
@8
@8.5
@10
Day 4
1
Seated Calf Raise
1 Set
1 Set
1 Set
15-10 Reps
15-10 Reps
15-10 Reps
@6
@7
@7.5
2
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
12-10 Reps
@6.5
@8
@9
@10
3
Clean Deadlift
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@7
@8
@9
@9.5
4
Stiff Leg Deadlift
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@8.5
@9.5
5
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
18-16 Reps
16-14 Reps
12-10 Reps
@6.5
@8
@10
6
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9.5
7
Standing Calf Raise
1 Set
1 Set
1 Set
20-15 Reps
20-15 Reps
20-15 Reps
@8
@9
@10
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
6-4 Reps
@7
@9.5
@8.5
2
Bench Press (Paused)
1 Set
1 Set
1 Set
10-8 Reps
6-4 Reps
4-2 Reps
@8
@9
@10
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@8.5
@9.5
4
Front Raise
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@8.5
@9.5
5
Lat Pulldown
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@8.5
@9
6
Pull-Up (Weighted)
3 Sets
AMRAP
7
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
10-8 Reps
@8
@9.5
@10
Day 1
1
Seated Calf Raise
1 Set
1 Set
1 Set
20-15 Reps
20-15 Reps
20-15 Reps
@6.5
@8
@9
2
Squat (Paused)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@7
@8
@10
3
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
10 Reps
8 Reps
@6.5
@8
@9
@10
4A
Leg Extension
1 Set
1 Set
1 Set
1 Set
1 Set
20-18 Reps
10-8 Reps
8-6 Reps
6-4 Reps
800-800 Reps
@8
@8
@10
@10
@8
4B
Sissy Squat
2 Sets
1 Set
1 Set
1 Set
8-6 Reps
8-6 Reps
6-4 Reps
800-800 Reps
@8
@10
@10
@10
5
Leg Curl
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
20 Reps
@7
@8
@9
@10
6
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
20 Reps
@8.5
@8
@9.5
@10
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12-10 Reps
8-6 Reps
6-4 Reps
@7
@9
@10
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
15-10 Reps
6-8 Reps
6-4 Reps
15-10 Reps
@6.5
@8
@10
@8
3
Chest Fly (Machine)
1 Set
1 mins
@10
4
Arnold Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
@8
@9
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@8
@10
6
Bar Skull Crusher
1 Set
1 Set
1 Set
20-15 Reps
15-12 Reps
12-10 Reps
@8.5
@9
@10
7A
Triceps Rope Above Head
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8.5
@9
@10
7B
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8.5
@9
@10
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@9
@10
2
Seated Row (Cable)
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@8.5
@10
3
Pull-Up (Weighted)
3 Sets
AMRAP
4
Barbell Row
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@6.5
@8
@10
5
Hammer Curl
1 Set
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
6-4 Reps
12-10 Reps
@6.5
@8
@9
@10
6
Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
6-4 Reps
12-10 Reps
@6.5
@8
@9.5
@10
7
Upright Row (Cable)
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@8.5
@10
8
Hip Extension
1 Set
1 Set
1 Set
1 Set
15-12 Reps
12-8 Reps
8-6 Reps
15-12 Reps
@7
@8
@8.5
@10
Day 4
1
Seated Calf Raise
1 Set
1 Set
1 Set
15-10 Reps
15-10 Reps
15-10 Reps
@6
@7
@7.5
2
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
12-10 Reps
@6.5
@8
@9
@10
3
Clean Deadlift
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@7
@8
@9
@9.5
4
Stiff Leg Deadlift
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@8.5
@9.5
5
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
18-16 Reps
16-14 Reps
12-10 Reps
@6.5
@8
@10
6
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9.5
7
Standing Calf Raise
1 Set
1 Set
1 Set
20-15 Reps
20-15 Reps
20-15 Reps
@8
@9
@10
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
6-4 Reps
@7
@9.5
@8.5
2
Bench Press (Paused)
1 Set
1 Set
1 Set
10-8 Reps
6-4 Reps
4-2 Reps
@8
@9
@10
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@8.5
@9.5
4
Front Raise
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@8.5
@9.5
5
Lat Pulldown
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@8.5
@9
6
Pull-Up (Weighted)
3 Sets
AMRAP
7
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
10-8 Reps
@8
@9.5
@10
Day 1
1
Seated Calf Raise
1 Set
1 Set
1 Set
20-15 Reps
20-15 Reps
20-15 Reps
@6.5
@8
@9
2
Squat (Paused)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@7
@8
@10
3
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
10 Reps
8 Reps
@6.5
@8
@9
@10
4A
Leg Extension
1 Set
1 Set
1 Set
1 Set
1 Set
20-18 Reps
10-8 Reps
8-6 Reps
6-4 Reps
800-800 Reps
@8
@8
@10
@10
@8
4B
Sissy Squat
2 Sets
1 Set
1 Set
1 Set
8-6 Reps
8-6 Reps
6-4 Reps
800-800 Reps
@8
@10
@10
@10
5
Leg Curl
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
20 Reps
@7
@8
@9
@10
6
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
20 Reps
@8.5
@8
@9.5
@10
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12-10 Reps
8-6 Reps
6-4 Reps
@7
@9
@10
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
15-10 Reps
6-8 Reps
6-4 Reps
15-10 Reps
@6.5
@8
@10
@8
3
Chest Fly (Machine)
1 Set
1 mins
@10
4
Arnold Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
@8
@9
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@8
@10
6
Bar Skull Crusher
1 Set
1 Set
1 Set
20-15 Reps
15-12 Reps
12-10 Reps
@8.5
@9
@10
7A
Triceps Rope Above Head
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8.5
@9
@10
7B
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8.5
@9
@10
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@9
@10
2
Seated Row (Cable)
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@8.5
@10
3
Pull-Up (Weighted)
3 Sets
AMRAP
4
Barbell Row
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@6.5
@8
@10
5
Hammer Curl
1 Set
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
6-4 Reps
12-10 Reps
@6.5
@8
@9
@10
6
Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
6-4 Reps
12-10 Reps
@6.5
@8
@9.5
@10
7
Upright Row (Cable)
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@8.5
@10
8
Hip Extension
1 Set
1 Set
1 Set
1 Set
15-12 Reps
12-8 Reps
8-6 Reps
15-12 Reps
@7
@8
@8.5
@10
Day 4
1
Seated Calf Raise
1 Set
1 Set
1 Set
15-10 Reps
15-10 Reps
15-10 Reps
@6
@7
@7.5
2
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
12-10 Reps
@6.5
@8
@9
@10
3
Clean Deadlift
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@7
@8
@9
@9.5
4
Stiff Leg Deadlift
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@8.5
@9.5
5
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
18-16 Reps
16-14 Reps
12-10 Reps
@6.5
@8
@10
6
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9.5
7
Standing Calf Raise
1 Set
1 Set
1 Set
20-15 Reps
20-15 Reps
20-15 Reps
@8
@9
@10
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
6-4 Reps
@7
@9.5
@8.5
2
Bench Press (Paused)
1 Set
1 Set
1 Set
10-8 Reps
6-4 Reps
4-2 Reps
@8
@9
@10
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@8.5
@9.5
4
Front Raise
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@8.5
@9.5
5
Lat Pulldown
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@8.5
@9
6
Pull-Up (Weighted)
3 Sets
AMRAP
7
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
10-8 Reps
@8
@9.5
@10
Day 1
1
Seated Calf Raise
1 Set
1 Set
1 Set
20-15 Reps
20-15 Reps
20-15 Reps
@6.5
@8
@9
2
Squat (Paused)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@7
@8
@10
3
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
10 Reps
8 Reps
@6.5
@8
@9
@10
4A
Leg Extension
1 Set
1 Set
1 Set
1 Set
1 Set
20-18 Reps
10-8 Reps
8-6 Reps
6-4 Reps
800-800 Reps
@8
@8
@10
@10
@8
4B
Sissy Squat
2 Sets
1 Set
1 Set
1 Set
8-6 Reps
8-6 Reps
6-4 Reps
800-800 Reps
@8
@10
@10
@10
5
Leg Curl
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
20 Reps
@7
@8
@9
@10
6
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
20 Reps
@8.5
@8
@9.5
@10
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12-10 Reps
8-6 Reps
6-4 Reps
@7
@9
@10
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
15-10 Reps
6-8 Reps
6-4 Reps
15-10 Reps
@6.5
@8
@10
@8
3
Chest Fly (Machine)
1 Set
1 mins
@10
4
Arnold Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
@8
@9
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@8
@10
6
Bar Skull Crusher
1 Set
1 Set
1 Set
20-15 Reps
15-12 Reps
12-10 Reps
@8.5
@9
@10
7A
Triceps Rope Above Head
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8.5
@9
@10
7B
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8.5
@9
@10
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@9
@10
2
Seated Row (Cable)
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@8.5
@10
3
Pull-Up (Weighted)
3 Sets
AMRAP
4
Barbell Row
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@6.5
@8
@10
5
Hammer Curl
1 Set
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
6-4 Reps
12-10 Reps
@6.5
@8
@9
@10
6
Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
6-4 Reps
12-10 Reps
@6.5
@8
@9.5
@10
7
Upright Row (Cable)
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@8.5
@10
8
Hip Extension
1 Set
1 Set
1 Set
1 Set
15-12 Reps
12-8 Reps
8-6 Reps
15-12 Reps
@7
@8
@8.5
@10
Day 4
1
Seated Calf Raise
1 Set
1 Set
1 Set
15-10 Reps
15-10 Reps
15-10 Reps
@6
@7
@7.5
2
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
12-10 Reps
@6.5
@8
@9
@10
3
Clean Deadlift
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@7
@8
@9
@9.5
4
Stiff Leg Deadlift
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@8.5
@9.5
5
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
18-16 Reps
16-14 Reps
12-10 Reps
@6.5
@8
@10
6
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9.5
7
Standing Calf Raise
1 Set
1 Set
1 Set
20-15 Reps
20-15 Reps
20-15 Reps
@8
@9
@10
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
6-4 Reps
@7
@9.5
@8.5
2
Bench Press (Paused)
1 Set
1 Set
1 Set
10-8 Reps
6-4 Reps
4-2 Reps
@8
@9
@10
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@8.5
@9.5
4
Front Raise
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@8.5
@9.5
5
Lat Pulldown
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@8.5
@9
6
Pull-Up (Weighted)
3 Sets
AMRAP
7
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
10-8 Reps
@8
@9.5
@10
Day 1
1
Seated Calf Raise
1 Set
1 Set
1 Set
20-15 Reps
20-15 Reps
20-15 Reps
@6.5
@8
@9
2
Squat (Paused)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@7
@8
@10
3
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
10 Reps
8 Reps
@6.5
@8
@9
@10
4A
Leg Extension
1 Set
1 Set
1 Set
1 Set
1 Set
20-18 Reps
10-8 Reps
8-6 Reps
6-4 Reps
800-800 Reps
@8
@8
@10
@10
@8
4B
Sissy Squat
2 Sets
1 Set
1 Set
1 Set
8-6 Reps
8-6 Reps
6-4 Reps
800-800 Reps
@8
@10
@10
@10
5
Leg Curl
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
20 Reps
@7
@8
@9
@10
6
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
20 Reps
@8.5
@8
@9.5
@10
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12-10 Reps
8-6 Reps
6-4 Reps
@7
@9
@10
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
15-10 Reps
6-8 Reps
6-4 Reps
15-10 Reps
@6.5
@8
@10
@8
3
Chest Fly (Machine)
1 Set
1 mins
@10
4
Arnold Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
@8
@9
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@8
@10
6
Bar Skull Crusher
1 Set
1 Set
1 Set
20-15 Reps
15-12 Reps
12-10 Reps
@8.5
@9
@10
7A
Triceps Rope Above Head
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8.5
@9
@10
7B
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8.5
@9
@10
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@9
@10
2
Seated Row (Cable)
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@8.5
@10
3
Pull-Up (Weighted)
3 Sets
AMRAP
4
Barbell Row
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@6.5
@8
@10
5
Hammer Curl
1 Set
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
6-4 Reps
12-10 Reps
@6.5
@8
@9
@10
6
Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
6-4 Reps
12-10 Reps
@6.5
@8
@9.5
@10
7
Upright Row (Cable)
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@8.5
@10
8
Hip Extension
1 Set
1 Set
1 Set
1 Set
15-12 Reps
12-8 Reps
8-6 Reps
15-12 Reps
@7
@8
@8.5
@10
Day 4
1
Seated Calf Raise
1 Set
1 Set
1 Set
15-10 Reps
15-10 Reps
15-10 Reps
@6
@7
@7.5
2
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
12-10 Reps
@6.5
@8
@9
@10
3
Clean Deadlift
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@7
@8
@9
@9.5
4
Stiff Leg Deadlift
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@8.5
@9.5
5
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
18-16 Reps
16-14 Reps
12-10 Reps
@6.5
@8
@10
6
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9.5
7
Standing Calf Raise
1 Set
1 Set
1 Set
20-15 Reps
20-15 Reps
20-15 Reps
@8
@9
@10
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
6-4 Reps
@7
@9.5
@8.5
2
Bench Press (Paused)
1 Set
1 Set
1 Set
10-8 Reps
6-4 Reps
4-2 Reps
@8
@9
@10
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@8.5
@9.5
4
Front Raise
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@8.5
@9.5
5
Lat Pulldown
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@8.5
@9
6
Pull-Up (Weighted)
3 Sets
AMRAP
7
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
10-8 Reps
@8
@9.5
@10
Day 1
1
Seated Calf Raise
1 Set
1 Set
1 Set
20-15 Reps
20-15 Reps
20-15 Reps
@6.5
@8
@9
2
Squat (Paused)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@7
@8
@10
3
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
10 Reps
8 Reps
@6.5
@8
@9
@10
4A
Leg Extension
1 Set
1 Set
1 Set
1 Set
1 Set
20-18 Reps
10-8 Reps
8-6 Reps
6-4 Reps
800-800 Reps
@8
@8
@10
@10
@8
4B
Sissy Squat
2 Sets
1 Set
1 Set
1 Set
8-6 Reps
8-6 Reps
6-4 Reps
800-800 Reps
@8
@10
@10
@10
5
Leg Curl
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
20 Reps
@7
@8
@9
@10
6
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
20 Reps
@8.5
@8
@9.5
@10
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12-10 Reps
8-6 Reps
6-4 Reps
@7
@9
@10
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
15-10 Reps
6-8 Reps
6-4 Reps
15-10 Reps
@6.5
@8
@10
@8
3
Chest Fly (Machine)
1 Set
1 mins
@10
4
Arnold Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
@8
@9
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@8
@10
6
Bar Skull Crusher
1 Set
1 Set
1 Set
20-15 Reps
15-12 Reps
12-10 Reps
@8.5
@9
@10
7A
Triceps Rope Above Head
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8.5
@9
@10
7B
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8.5
@9
@10
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@9
@10
2
Seated Row (Cable)
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@8.5
@10
3
Pull-Up (Weighted)
3 Sets
AMRAP
4
Barbell Row
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@6.5
@8
@10
5
Hammer Curl
1 Set
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
6-4 Reps
12-10 Reps
@6.5
@8
@9
@10
6
Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
6-4 Reps
12-10 Reps
@6.5
@8
@9.5
@10
7
Upright Row (Cable)
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@8.5
@10
8
Hip Extension
1 Set
1 Set
1 Set
1 Set
15-12 Reps
12-8 Reps
8-6 Reps
15-12 Reps
@7
@8
@8.5
@10
Day 4
1
Seated Calf Raise
1 Set
1 Set
1 Set
15-10 Reps
15-10 Reps
15-10 Reps
@6
@7
@7.5
2
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
12-10 Reps
@6.5
@8
@9
@10
3
Clean Deadlift
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@7
@8
@9
@9.5
4
Stiff Leg Deadlift
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@8.5
@9.5
5
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
18-16 Reps
16-14 Reps
12-10 Reps
@6.5
@8
@10
6
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9.5
7
Standing Calf Raise
1 Set
1 Set
1 Set
20-15 Reps
20-15 Reps
20-15 Reps
@8
@9
@10
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
6-4 Reps
@7
@9.5
@8.5
2
Bench Press (Paused)
1 Set
1 Set
1 Set
10-8 Reps
6-4 Reps
4-2 Reps
@8
@9
@10
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@8.5
@9.5
4
Front Raise
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@8.5
@9.5
5
Lat Pulldown
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@8.5
@9
6
Pull-Up (Weighted)
3 Sets
AMRAP
7
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
10-8 Reps
@8
@9.5
@10
Day 1
1
Seated Calf Raise
1 Set
1 Set
1 Set
20-15 Reps
20-15 Reps
20-15 Reps
@6.5
@8
@9
2
Squat (Paused)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@7
@8
@10
3
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
10 Reps
8 Reps
@6.5
@8
@9
@10
4A
Leg Extension
1 Set
1 Set
1 Set
1 Set
1 Set
20-18 Reps
10-8 Reps
8-6 Reps
6-4 Reps
800-800 Reps
@8
@8
@10
@10
@8
4B
Sissy Squat
2 Sets
1 Set
1 Set
1 Set
8-6 Reps
8-6 Reps
6-4 Reps
800-800 Reps
@8
@10
@10
@10
5
Leg Curl
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
20 Reps
@7
@8
@9
@10
6
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
20 Reps
@8.5
@8
@9.5
@10
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12-10 Reps
8-6 Reps
6-4 Reps
@7
@9
@10
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
15-10 Reps
6-8 Reps
6-4 Reps
15-10 Reps
@6.5
@8
@10
@8
3
Chest Fly (Machine)
1 Set
1 mins
@10
4
Arnold Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
@8
@9
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@8
@10
6
Bar Skull Crusher
1 Set
1 Set
1 Set
20-15 Reps
15-12 Reps
12-10 Reps
@8.5
@9
@10
7A
Triceps Rope Above Head
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8.5
@9
@10
7B
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8.5
@9
@10
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@9
@10
2
Seated Row (Cable)
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@8.5
@10
3
Pull-Up (Weighted)
3 Sets
AMRAP
4
Barbell Row
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@6.5
@8
@10
5
Hammer Curl
1 Set
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
6-4 Reps
12-10 Reps
@6.5
@8
@9
@10
6
Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
6-4 Reps
12-10 Reps
@6.5
@8
@9.5
@10
7
Upright Row (Cable)
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@8.5
@10
8
Hip Extension
1 Set
1 Set
1 Set
1 Set
15-12 Reps
12-8 Reps
8-6 Reps
15-12 Reps
@7
@8
@8.5
@10
Day 4
1
Seated Calf Raise
1 Set
1 Set
1 Set
15-10 Reps
15-10 Reps
15-10 Reps
@6
@7
@7.5
2
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
12-10 Reps
@6.5
@8
@9
@10
3
Clean Deadlift
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@7
@8
@9
@9.5
4
Stiff Leg Deadlift
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@8.5
@9.5
5
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
18-16 Reps
16-14 Reps
12-10 Reps
@6.5
@8
@10
6
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9.5
7
Standing Calf Raise
1 Set
1 Set
1 Set
20-15 Reps
20-15 Reps
20-15 Reps
@8
@9
@10
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
6-4 Reps
@7
@9.5
@8.5
2
Bench Press (Paused)
1 Set
1 Set
1 Set
10-8 Reps
6-4 Reps
4-2 Reps
@8
@9
@10
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@8.5
@9.5
4
Front Raise
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@8.5
@9.5
5
Lat Pulldown
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@8.5
@9
6
Pull-Up (Weighted)
3 Sets
AMRAP
7
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
10-8 Reps
@8
@9.5
@10
Day 1
1
Seated Calf Raise
1 Set
1 Set
1 Set
20-15 Reps
20-15 Reps
20-15 Reps
@6.5
@8
@9
2
Squat (Paused)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@7
@8
@10
3
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
10 Reps
8 Reps
@6.5
@8
@9
@10
4A
Leg Extension
1 Set
1 Set
1 Set
1 Set
1 Set
20-18 Reps
10-8 Reps
8-6 Reps
6-4 Reps
800-800 Reps
@8
@8
@10
@10
@8
4B
Sissy Squat
2 Sets
1 Set
1 Set
1 Set
8-6 Reps
8-6 Reps
6-4 Reps
800-800 Reps
@8
@10
@10
@10
5
Leg Curl
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
20 Reps
@7
@8
@9
@10
6
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
20 Reps
@8.5
@8
@9.5
@10
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12-10 Reps
8-6 Reps
6-4 Reps
@7
@9
@10
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
15-10 Reps
6-8 Reps
6-4 Reps
15-10 Reps
@6.5
@8
@10
@8
3
Chest Fly (Machine)
1 Set
1 mins
@10
4
Arnold Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
@8
@9
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@8
@10
6
Bar Skull Crusher
1 Set
1 Set
1 Set
20-15 Reps
15-12 Reps
12-10 Reps
@8.5
@9
@10
7A
Triceps Rope Above Head
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8.5
@9
@10
7B
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8.5
@9
@10
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@9
@10
2
Seated Row (Cable)
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@8.5
@10
3
Pull-Up (Weighted)
3 Sets
AMRAP
4
Barbell Row
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@6.5
@8
@10
5
Hammer Curl
1 Set
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
6-4 Reps
12-10 Reps
@6.5
@8
@9
@10
6
Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
6-4 Reps
12-10 Reps
@6.5
@8
@9.5
@10
7
Upright Row (Cable)
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@8.5
@10
8
Hip Extension
1 Set
1 Set
1 Set
1 Set
15-12 Reps
12-8 Reps
8-6 Reps
15-12 Reps
@7
@8
@8.5
@10
Day 4
1
Seated Calf Raise
1 Set
1 Set
1 Set
15-10 Reps
15-10 Reps
15-10 Reps
@6
@7
@7.5
2
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
12-10 Reps
@6.5
@8
@9
@10
3
Clean Deadlift
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@7
@8
@9
@9.5
4
Stiff Leg Deadlift
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@8.5
@9.5
5
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
18-16 Reps
16-14 Reps
12-10 Reps
@6.5
@8
@10
6
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9.5
7
Standing Calf Raise
1 Set
1 Set
1 Set
20-15 Reps
20-15 Reps
20-15 Reps
@8
@9
@10
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
6-4 Reps
@7
@9.5
@8.5
2
Bench Press (Paused)
1 Set
1 Set
1 Set
10-8 Reps
6-4 Reps
4-2 Reps
@8
@9
@10
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@8.5
@9.5
4
Front Raise
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@8.5
@9.5
5
Lat Pulldown
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@8.5
@9
6
Pull-Up (Weighted)
3 Sets
AMRAP
7
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
10-8 Reps
@8
@9.5
@10