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Your Final Form (Torso/Legs)
by Cori F.
3 athletes joined
5.0
(1 rating)
Program Description
Lift weights and assume your final form
Program Overview
Level
Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Apr 25, 2024 02:05
Last Edited
May 08, 2024 02:33
down_app
Week 1
1 / 12 Weeks
Day 1
1
Y Raise
4 Sets
12-20 Reps
@10
2
Rear Delt Fly (Machine)
4 Sets
12-20 Reps
@10
3A
Bench Press (Barbell)
1 Set
3 Sets
12-15 Reps
8-12 Reps
@6
@9
3B
Seated Row (Cable)
1 Set
3 Sets
12-15 Reps
8-12 Reps
@6
@9
4
Chest Fly (Cable)
3 Sets
10-12 Reps
@10
5
Pull-Up (Bodyweight)
3 Sets
8-15 Reps
@10
6
Ring Dip
3 Sets
8-15 Reps
@10
7
Hanging Leg Raise
3 Sets
8-20 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
4 Sets
12-15 Reps
8-12 Reps
@6
@10
2
Good Morning
1 Set
4 Sets
12-20 Reps
10-15 Reps
@6
@9
3A
Standing Calf Raise
4 Sets
AMRAP
@10
3B
Bicep Curl (EZ Bar)
1 Set
3 Sets
12-20 Reps
8-12 Reps
@6
@10
4
Tricep Kickback
1 Set
3 Sets
12-20 Reps
8-12 Reps
@8
@10
5A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
5B
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9
6
Preacher Curl (Barbell)
3 Sets
12-20 Reps
@9
Day 3
1
Lateral Raise (Cable)
3 Sets
AMRAP
@10
2
Rear Delt Row
3 Sets
AMRAP
@10
3
Lat Pulldown (Single Arm)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@10
4
Cable Crunch
3 Sets
10-20 Reps
@10
5
Hanging Toes To Bar
3 Sets
10-20 Reps
@10
Day 4
1
Trap Bar Deadlift
1 Set
4 Sets
12-15 Reps
8-10 Reps
@6
@10
2
Reverse Lunge (Barbell)
3 Sets
8-12 Reps
@10
3A
Standing Calf Raise
4 Sets
AMRAP
@10
3B
Tricep Pushdown (Cable)
1 Set
3 Sets
15-20 Reps
10-15 Reps
@7
@10
4
Bicep Curl (Cable)
1 Set
3 Sets
12-20 Reps
10-15 Reps
@7
@10
5A
Skull Crusher
3 Sets
8-12 Reps
@9
5B
Hammer Curl
3 Sets
8-12 Reps
@9
6
Preacher Curl (Barbell)
3 Sets
12-15 Reps
@9
Day 5
1
Lateral Raise (Cable)
3 Sets
AMRAP
@10
2
Face Pull
3 Sets
AMRAP
@10
3
Pull-Up (Bodyweight)
3 Sets
8-15 Reps
@10
4A
T-Bar Row
1 Set
3 Sets
12-20 Reps
8-12 Reps
@6
@9
4B
Ring Dip
4 Sets
8-15 Reps
@10
5A
Lat Prayer
3 Sets
10-12 Reps
@9
5B
Landmine Press
3 Sets
8-12 Reps
@9
6
Cable Crunch
3 Sets
10-12 Reps
@10
Day 1
1
Y Raise
4 Sets
12-20 Reps
@10
2
Rear Delt Fly (Machine)
4 Sets
12-20 Reps
@10
3A
Bench Press (Barbell)
1 Set
3 Sets
12-15 Reps
8-12 Reps
@6
@9
3B
Seated Row (Cable)
1 Set
3 Sets
12-15 Reps
8-12 Reps
@6
@9
4
Chest Fly (Cable)
3 Sets
10-12 Reps
@10
5
Pull-Up (Bodyweight)
3 Sets
8-15 Reps
@10
6
Ring Dip
3 Sets
8-15 Reps
@10
7
Hanging Leg Raise
3 Sets
8-20 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
4 Sets
12-15 Reps
8-12 Reps
@6
@10
2
Good Morning
1 Set
4 Sets
12-20 Reps
10-15 Reps
@6
@9
3A
Standing Calf Raise
4 Sets
AMRAP
@10
3B
Bicep Curl (EZ Bar)
1 Set
3 Sets
12-20 Reps
8-12 Reps
@6
@10
4
Tricep Kickback
1 Set
3 Sets
12-20 Reps
8-12 Reps
@8
@10
5A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
5B
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9
6
Preacher Curl (Barbell)
3 Sets
12-20 Reps
@9
Day 3
1
Lateral Raise (Cable)
3 Sets
AMRAP
@10
2
Rear Delt Row
3 Sets
AMRAP
@10
3
Lat Pulldown (Single Arm)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@10
4
Cable Crunch
3 Sets
10-20 Reps
@10
5
Hanging Toes To Bar
3 Sets
10-20 Reps
@10
Day 4
1
Trap Bar Deadlift
1 Set
4 Sets
12-15 Reps
8-10 Reps
@6
@10
2
Reverse Lunge (Barbell)
3 Sets
8-12 Reps
@10
3A
Standing Calf Raise
4 Sets
AMRAP
@10
3B
Tricep Pushdown (Cable)
1 Set
3 Sets
15-20 Reps
10-15 Reps
@7
@10
4
Bicep Curl (Cable)
1 Set
3 Sets
12-20 Reps
10-15 Reps
@7
@10
5A
Skull Crusher
3 Sets
8-12 Reps
@9
5B
Hammer Curl
3 Sets
8-12 Reps
@9
6
Preacher Curl (Barbell)
3 Sets
12-15 Reps
@9
Day 5
1
Lateral Raise (Cable)
3 Sets
AMRAP
@10
2
Face Pull
3 Sets
AMRAP
@10
3
Pull-Up (Bodyweight)
3 Sets
8-15 Reps
@10
4A
T-Bar Row
1 Set
3 Sets
12-20 Reps
8-12 Reps
@6
@9
4B
Ring Dip
4 Sets
8-15 Reps
@10
5A
Lat Prayer
3 Sets
10-12 Reps
@9
5B
Landmine Press
3 Sets
8-12 Reps
@9
6
Cable Crunch
3 Sets
10-12 Reps
@10
Day 1
1
Y Raise
4 Sets
12-20 Reps
@10
2
Rear Delt Fly (Machine)
4 Sets
12-20 Reps
@10
3A
Bench Press (Barbell)
1 Set
3 Sets
12-15 Reps
8-12 Reps
@6
@9
3B
Seated Row (Cable)
1 Set
3 Sets
12-15 Reps
8-12 Reps
@6
@9
4
Chest Fly (Cable)
3 Sets
10-12 Reps
@10
5
Pull-Up (Bodyweight)
3 Sets
8-15 Reps
@10
6
Ring Dip
3 Sets
8-15 Reps
@10
7
Hanging Leg Raise
3 Sets
8-20 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
4 Sets
12-15 Reps
8-12 Reps
@6
@10
2
Good Morning
1 Set
4 Sets
12-20 Reps
10-15 Reps
@6
@9
3A
Standing Calf Raise
4 Sets
AMRAP
@10
3B
Bicep Curl (EZ Bar)
1 Set
3 Sets
12-20 Reps
8-12 Reps
@6
@10
4
Tricep Kickback
1 Set
3 Sets
12-20 Reps
8-12 Reps
@8
@10
5A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
5B
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9
6
Preacher Curl (Barbell)
3 Sets
12-20 Reps
@9
Day 3
1
Lateral Raise (Cable)
3 Sets
AMRAP
@10
2
Rear Delt Row
3 Sets
AMRAP
@10
3
Lat Pulldown (Single Arm)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@10
4
Cable Crunch
3 Sets
10-20 Reps
@10
5
Hanging Toes To Bar
3 Sets
10-20 Reps
@10
Day 4
1
Trap Bar Deadlift
1 Set
4 Sets
12-15 Reps
8-10 Reps
@6
@10
2
Reverse Lunge (Barbell)
3 Sets
8-12 Reps
@10
3A
Standing Calf Raise
4 Sets
AMRAP
@10
3B
Tricep Pushdown (Cable)
1 Set
3 Sets
15-20 Reps
10-15 Reps
@7
@10
4
Bicep Curl (Cable)
1 Set
3 Sets
12-20 Reps
10-15 Reps
@7
@10
5A
Skull Crusher
3 Sets
8-12 Reps
@9
5B
Hammer Curl
3 Sets
8-12 Reps
@9
6
Preacher Curl (Barbell)
3 Sets
12-15 Reps
@9
Day 5
1
Lateral Raise (Cable)
3 Sets
AMRAP
@10
2
Face Pull
3 Sets
AMRAP
@10
3
Pull-Up (Bodyweight)
3 Sets
8-15 Reps
@10
4A
T-Bar Row
1 Set
3 Sets
12-20 Reps
8-12 Reps
@6
@9
4B
Ring Dip
4 Sets
8-15 Reps
@10
5A
Lat Prayer
3 Sets
10-12 Reps
@9
5B
Landmine Press
3 Sets
8-12 Reps
@9
6
Cable Crunch
3 Sets
10-12 Reps
@10
Day 1
1
Y Raise
4 Sets
12-20 Reps
@10
2
Rear Delt Fly (Machine)
4 Sets
12-20 Reps
@10
3A
Bench Press (Barbell)
1 Set
3 Sets
12-15 Reps
8-12 Reps
@6
@9
3B
Seated Row (Cable)
1 Set
3 Sets
12-15 Reps
8-12 Reps
@6
@9
4
Chest Fly (Cable)
3 Sets
10-12 Reps
@10
5
Pull-Up (Bodyweight)
3 Sets
8-15 Reps
@10
6
Ring Dip
3 Sets
8-15 Reps
@10
7
Hanging Leg Raise
3 Sets
8-20 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
4 Sets
12-15 Reps
8-12 Reps
@6
@10
2
Good Morning
1 Set
4 Sets
12-20 Reps
10-15 Reps
@6
@9
3A
Standing Calf Raise
4 Sets
AMRAP
@10
3B
Bicep Curl (EZ Bar)
1 Set
3 Sets
12-20 Reps
8-12 Reps
@6
@10
4
Tricep Kickback
1 Set
3 Sets
12-20 Reps
8-12 Reps
@8
@10
5A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
5B
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9
6
Preacher Curl (Barbell)
3 Sets
12-20 Reps
@9
Day 3
1
Lateral Raise (Cable)
3 Sets
AMRAP
@10
2
Rear Delt Row
3 Sets
AMRAP
@10
3
Lat Pulldown (Single Arm)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@10
4
Cable Crunch
3 Sets
10-20 Reps
@10
5
Hanging Toes To Bar
3 Sets
10-20 Reps
@10
Day 4
1
Trap Bar Deadlift
1 Set
4 Sets
12-15 Reps
8-10 Reps
@6
@10
2
Reverse Lunge (Barbell)
3 Sets
8-12 Reps
@10
3A
Standing Calf Raise
4 Sets
AMRAP
@10
3B
Tricep Pushdown (Cable)
1 Set
3 Sets
15-20 Reps
10-15 Reps
@7
@10
4
Bicep Curl (Cable)
1 Set
3 Sets
12-20 Reps
10-15 Reps
@7
@10
5A
Skull Crusher
3 Sets
8-12 Reps
@9
5B
Hammer Curl
3 Sets
8-12 Reps
@9
6
Preacher Curl (Barbell)
3 Sets
12-15 Reps
@9
Day 5
1
Lateral Raise (Cable)
3 Sets
AMRAP
@10
2
Face Pull
3 Sets
AMRAP
@10
3
Pull-Up (Bodyweight)
3 Sets
8-15 Reps
@10
4A
T-Bar Row
1 Set
3 Sets
12-20 Reps
8-12 Reps
@6
@9
4B
Ring Dip
4 Sets
8-15 Reps
@10
5A
Lat Prayer
3 Sets
10-12 Reps
@9
5B
Landmine Press
3 Sets
8-12 Reps
@9
6
Cable Crunch
3 Sets
10-12 Reps
@10
Day 1
1
Y Raise
4 Sets
12-20 Reps
@10
2
Rear Delt Fly (Machine)
4 Sets
12-20 Reps
@10
3A
Bench Press (Barbell)
1 Set
3 Sets
12-15 Reps
8-12 Reps
@6
@9
3B
Seated Row (Cable)
1 Set
3 Sets
12-15 Reps
8-12 Reps
@6
@9
4
Chest Fly (Cable)
3 Sets
10-12 Reps
@10
5
Pull-Up (Bodyweight)
3 Sets
8-15 Reps
@10
6
Ring Dip
3 Sets
8-15 Reps
@10
7
Hanging Leg Raise
3 Sets
8-20 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
4 Sets
12-15 Reps
8-12 Reps
@6
@10
2
Good Morning
1 Set
4 Sets
12-20 Reps
10-15 Reps
@6
@9
3A
Standing Calf Raise
4 Sets
AMRAP
@10
3B
Bicep Curl (EZ Bar)
1 Set
3 Sets
12-20 Reps
8-12 Reps
@6
@10
4
Tricep Kickback
1 Set
3 Sets
12-20 Reps
8-12 Reps
@8
@10
5A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
5B
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9
6
Preacher Curl (Barbell)
3 Sets
12-20 Reps
@9
Day 3
1
Lateral Raise (Cable)
3 Sets
AMRAP
@10
2
Rear Delt Row
3 Sets
AMRAP
@10
3
Lat Pulldown (Single Arm)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@10
4
Cable Crunch
3 Sets
10-20 Reps
@10
5
Hanging Toes To Bar
3 Sets
10-20 Reps
@10
Day 4
1
Trap Bar Deadlift
1 Set
4 Sets
12-15 Reps
8-10 Reps
@6
@10
2
Reverse Lunge (Barbell)
3 Sets
8-12 Reps
@10
3A
Standing Calf Raise
4 Sets
AMRAP
@10
3B
Tricep Pushdown (Cable)
1 Set
3 Sets
15-20 Reps
10-15 Reps
@7
@10
4
Bicep Curl (Cable)
1 Set
3 Sets
12-20 Reps
10-15 Reps
@7
@10
5A
Skull Crusher
3 Sets
8-12 Reps
@9
5B
Hammer Curl
3 Sets
8-12 Reps
@9
6
Preacher Curl (Barbell)
3 Sets
12-15 Reps
@9
Day 5
1
Lateral Raise (Cable)
3 Sets
AMRAP
@10
2
Face Pull
3 Sets
AMRAP
@10
3
Pull-Up (Bodyweight)
3 Sets
8-15 Reps
@10
4A
T-Bar Row
1 Set
3 Sets
12-20 Reps
8-12 Reps
@6
@9
4B
Ring Dip
4 Sets
8-15 Reps
@10
5A
Lat Prayer
3 Sets
10-12 Reps
@9
5B
Landmine Press
3 Sets
8-12 Reps
@9
6
Cable Crunch
3 Sets
10-12 Reps
@10
Day 1
1
Y Raise
4 Sets
12-20 Reps
@10
2
Rear Delt Fly (Machine)
4 Sets
12-20 Reps
@10
3A
Bench Press (Barbell)
1 Set
3 Sets
12-15 Reps
8-12 Reps
@6
@9
3B
Seated Row (Cable)
1 Set
3 Sets
12-15 Reps
8-12 Reps
@6
@9
4
Chest Fly (Cable)
3 Sets
10-12 Reps
@10
5
Pull-Up (Bodyweight)
3 Sets
8-15 Reps
@10
6
Ring Dip
3 Sets
8-15 Reps
@10
7
Hanging Leg Raise
3 Sets
8-20 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
4 Sets
12-15 Reps
8-12 Reps
@6
@10
2
Good Morning
1 Set
4 Sets
12-20 Reps
10-15 Reps
@6
@9
3A
Standing Calf Raise
4 Sets
AMRAP
@10
3B
Bicep Curl (EZ Bar)
1 Set
3 Sets
12-20 Reps
8-12 Reps
@6
@10
4
Tricep Kickback
1 Set
3 Sets
12-20 Reps
8-12 Reps
@8
@10
5A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
5B
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9
6
Preacher Curl (Barbell)
3 Sets
12-20 Reps
@9
Day 3
1
Lateral Raise (Cable)
3 Sets
AMRAP
@10
2
Rear Delt Row
3 Sets
AMRAP
@10
3
Lat Pulldown (Single Arm)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@10
4
Cable Crunch
3 Sets
10-20 Reps
@10
5
Hanging Toes To Bar
3 Sets
10-20 Reps
@10
Day 4
1
Trap Bar Deadlift
1 Set
4 Sets
12-15 Reps
8-10 Reps
@6
@10
2
Reverse Lunge (Barbell)
3 Sets
8-12 Reps
@10
3A
Standing Calf Raise
4 Sets
AMRAP
@10
3B
Tricep Pushdown (Cable)
1 Set
3 Sets
15-20 Reps
10-15 Reps
@7
@10
4
Bicep Curl (Cable)
1 Set
3 Sets
12-20 Reps
10-15 Reps
@7
@10
5A
Skull Crusher
3 Sets
8-12 Reps
@9
5B
Hammer Curl
3 Sets
8-12 Reps
@9
6
Preacher Curl (Barbell)
3 Sets
12-15 Reps
@9
Day 5
1
Lateral Raise (Cable)
3 Sets
AMRAP
@10
2
Face Pull
3 Sets
AMRAP
@10
3
Pull-Up (Bodyweight)
3 Sets
8-15 Reps
@10
4A
T-Bar Row
1 Set
3 Sets
12-20 Reps
8-12 Reps
@6
@9
4B
Ring Dip
4 Sets
8-15 Reps
@10
5A
Lat Prayer
3 Sets
10-12 Reps
@9
5B
Landmine Press
3 Sets
8-12 Reps
@9
6
Cable Crunch
3 Sets
10-12 Reps
@10
Day 1
1
Y Raise
4 Sets
12-20 Reps
@10
2
Rear Delt Fly (Machine)
4 Sets
12-20 Reps
@10
3A
Bench Press (Barbell)
1 Set
3 Sets
12-15 Reps
8-12 Reps
@6
@9
3B
Seated Row (Cable)
1 Set
3 Sets
12-15 Reps
8-12 Reps
@6
@9
4
Chest Fly (Cable)
3 Sets
10-12 Reps
@10
5
Pull-Up (Bodyweight)
3 Sets
8-15 Reps
@10
6
Ring Dip
3 Sets
8-15 Reps
@10
7
Hanging Leg Raise
3 Sets
8-20 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
4 Sets
12-15 Reps
8-12 Reps
@6
@10
2
Good Morning
1 Set
4 Sets
12-20 Reps
10-15 Reps
@6
@9
3A
Standing Calf Raise
4 Sets
AMRAP
@10
3B
Bicep Curl (EZ Bar)
1 Set
3 Sets
12-20 Reps
8-12 Reps
@6
@10
4
Tricep Kickback
1 Set
3 Sets
12-20 Reps
8-12 Reps
@8
@10
5A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
5B
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9
6
Preacher Curl (Barbell)
3 Sets
12-20 Reps
@9
Day 3
1
Lateral Raise (Cable)
3 Sets
AMRAP
@10
2
Rear Delt Row
3 Sets
AMRAP
@10
3
Lat Pulldown (Single Arm)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@10
4
Cable Crunch
3 Sets
10-20 Reps
@10
5
Hanging Toes To Bar
3 Sets
10-20 Reps
@10
Day 4
1
Trap Bar Deadlift
1 Set
4 Sets
12-15 Reps
8-10 Reps
@6
@10
2
Reverse Lunge (Barbell)
3 Sets
8-12 Reps
@10
3A
Standing Calf Raise
4 Sets
AMRAP
@10
3B
Tricep Pushdown (Cable)
1 Set
3 Sets
15-20 Reps
10-15 Reps
@7
@10
4
Bicep Curl (Cable)
1 Set
3 Sets
12-20 Reps
10-15 Reps
@7
@10
5A
Skull Crusher
3 Sets
8-12 Reps
@9
5B
Hammer Curl
3 Sets
8-12 Reps
@9
6
Preacher Curl (Barbell)
3 Sets
12-15 Reps
@9
Day 5
1
Lateral Raise (Cable)
3 Sets
AMRAP
@10
2
Face Pull
3 Sets
AMRAP
@10
3
Pull-Up (Bodyweight)
3 Sets
8-15 Reps
@10
4A
T-Bar Row
1 Set
3 Sets
12-20 Reps
8-12 Reps
@6
@9
4B
Ring Dip
4 Sets
8-15 Reps
@10
5A
Lat Prayer
3 Sets
10-12 Reps
@9
5B
Landmine Press
3 Sets
8-12 Reps
@9
6
Cable Crunch
3 Sets
10-12 Reps
@10
Day 1
1
Y Raise
4 Sets
12-20 Reps
@10
2
Rear Delt Fly (Machine)
4 Sets
12-20 Reps
@10
3A
Bench Press (Barbell)
1 Set
3 Sets
12-15 Reps
8-12 Reps
@6
@9
3B
Seated Row (Cable)
1 Set
3 Sets
12-15 Reps
8-12 Reps
@6
@9
4
Chest Fly (Cable)
3 Sets
10-12 Reps
@10
5
Pull-Up (Bodyweight)
3 Sets
8-15 Reps
@10
6
Ring Dip
3 Sets
8-15 Reps
@10
7
Hanging Leg Raise
3 Sets
8-20 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
4 Sets
12-15 Reps
8-12 Reps
@6
@10
2
Good Morning
1 Set
4 Sets
12-20 Reps
10-15 Reps
@6
@9
3A
Standing Calf Raise
4 Sets
AMRAP
@10
3B
Bicep Curl (EZ Bar)
1 Set
3 Sets
12-20 Reps
8-12 Reps
@6
@10
4
Tricep Kickback
1 Set
3 Sets
12-20 Reps
8-12 Reps
@8
@10
5A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
5B
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9
6
Preacher Curl (Barbell)
3 Sets
12-20 Reps
@9
Day 3
1
Lateral Raise (Cable)
3 Sets
AMRAP
@10
2
Rear Delt Row
3 Sets
AMRAP
@10
3
Lat Pulldown (Single Arm)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@10
4
Cable Crunch
3 Sets
10-20 Reps
@10
5
Hanging Toes To Bar
3 Sets
10-20 Reps
@10
Day 4
1
Trap Bar Deadlift
1 Set
4 Sets
12-15 Reps
8-10 Reps
@6
@10
2
Reverse Lunge (Barbell)
3 Sets
8-12 Reps
@10
3A
Standing Calf Raise
4 Sets
AMRAP
@10
3B
Tricep Pushdown (Cable)
1 Set
3 Sets
15-20 Reps
10-15 Reps
@7
@10
4
Bicep Curl (Cable)
1 Set
3 Sets
12-20 Reps
10-15 Reps
@7
@10
5A
Skull Crusher
3 Sets
8-12 Reps
@9
5B
Hammer Curl
3 Sets
8-12 Reps
@9
6
Preacher Curl (Barbell)
3 Sets
12-15 Reps
@9
Day 5
1
Lateral Raise (Cable)
3 Sets
AMRAP
@10
2
Face Pull
3 Sets
AMRAP
@10
3
Pull-Up (Bodyweight)
3 Sets
8-15 Reps
@10
4A
T-Bar Row
1 Set
3 Sets
12-20 Reps
8-12 Reps
@6
@9
4B
Ring Dip
4 Sets
8-15 Reps
@10
5A
Lat Prayer
3 Sets
10-12 Reps
@9
5B
Landmine Press
3 Sets
8-12 Reps
@9
6
Cable Crunch
3 Sets
10-12 Reps
@10
Day 1
1
Y Raise
4 Sets
12-20 Reps
@10
2
Rear Delt Fly (Machine)
4 Sets
12-20 Reps
@10
3A
Bench Press (Barbell)
1 Set
3 Sets
12-15 Reps
8-12 Reps
@6
@9
3B
Seated Row (Cable)
1 Set
3 Sets
12-15 Reps
8-12 Reps
@6
@9
4
Chest Fly (Cable)
3 Sets
10-12 Reps
@10
5
Pull-Up (Bodyweight)
3 Sets
8-15 Reps
@10
6
Ring Dip
3 Sets
8-15 Reps
@10
7
Hanging Leg Raise
3 Sets
8-20 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
4 Sets
12-15 Reps
8-12 Reps
@6
@10
2
Good Morning
1 Set
4 Sets
12-20 Reps
10-15 Reps
@6
@9
3A
Standing Calf Raise
4 Sets
AMRAP
@10
3B
Bicep Curl (EZ Bar)
1 Set
3 Sets
12-20 Reps
8-12 Reps
@6
@10
4
Tricep Kickback
1 Set
3 Sets
12-20 Reps
8-12 Reps
@8
@10
5A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
5B
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9
6
Preacher Curl (Barbell)
3 Sets
12-20 Reps
@9
Day 3
1
Lateral Raise (Cable)
3 Sets
AMRAP
@10
2
Rear Delt Row
3 Sets
AMRAP
@10
3
Lat Pulldown (Single Arm)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@10
4
Cable Crunch
3 Sets
10-20 Reps
@10
5
Hanging Toes To Bar
3 Sets
10-20 Reps
@10
Day 4
1
Trap Bar Deadlift
1 Set
4 Sets
12-15 Reps
8-10 Reps
@6
@10
2
Reverse Lunge (Barbell)
3 Sets
8-12 Reps
@10
3A
Standing Calf Raise
4 Sets
AMRAP
@10
3B
Tricep Pushdown (Cable)
1 Set
3 Sets
15-20 Reps
10-15 Reps
@7
@10
4
Bicep Curl (Cable)
1 Set
3 Sets
12-20 Reps
10-15 Reps
@7
@10
5A
Skull Crusher
3 Sets
8-12 Reps
@9
5B
Hammer Curl
3 Sets
8-12 Reps
@9
6
Preacher Curl (Barbell)
3 Sets
12-15 Reps
@9
Day 5
1
Lateral Raise (Cable)
3 Sets
AMRAP
@10
2
Face Pull
3 Sets
AMRAP
@10
3
Pull-Up (Bodyweight)
3 Sets
8-15 Reps
@10
4A
T-Bar Row
1 Set
3 Sets
12-20 Reps
8-12 Reps
@6
@9
4B
Ring Dip
4 Sets
8-15 Reps
@10
5A
Lat Prayer
3 Sets
10-12 Reps
@9
5B
Landmine Press
3 Sets
8-12 Reps
@9
6
Cable Crunch
3 Sets
10-12 Reps
@10
Day 1
1
Y Raise
4 Sets
12-20 Reps
@10
2
Rear Delt Fly (Machine)
4 Sets
12-20 Reps
@10
3A
Bench Press (Barbell)
1 Set
3 Sets
12-15 Reps
8-12 Reps
@6
@9
3B
Seated Row (Cable)
1 Set
3 Sets
12-15 Reps
8-12 Reps
@6
@9
4
Chest Fly (Cable)
3 Sets
10-12 Reps
@10
5
Pull-Up (Bodyweight)
3 Sets
8-15 Reps
@10
6
Ring Dip
3 Sets
8-15 Reps
@10
7
Hanging Leg Raise
3 Sets
8-20 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
4 Sets
12-15 Reps
8-12 Reps
@6
@10
2
Good Morning
1 Set
4 Sets
12-20 Reps
10-15 Reps
@6
@9
3A
Standing Calf Raise
4 Sets
AMRAP
@10
3B
Bicep Curl (EZ Bar)
1 Set
3 Sets
12-20 Reps
8-12 Reps
@6
@10
4
Tricep Kickback
1 Set
3 Sets
12-20 Reps
8-12 Reps
@8
@10
5A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
5B
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9
6
Preacher Curl (Barbell)
3 Sets
12-20 Reps
@9
Day 3
1
Lateral Raise (Cable)
3 Sets
AMRAP
@10
2
Rear Delt Row
3 Sets
AMRAP
@10
3
Lat Pulldown (Single Arm)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@10
4
Cable Crunch
3 Sets
10-20 Reps
@10
5
Hanging Toes To Bar
3 Sets
10-20 Reps
@10
Day 4
1
Trap Bar Deadlift
1 Set
4 Sets
12-15 Reps
8-10 Reps
@6
@10
2
Reverse Lunge (Barbell)
3 Sets
8-12 Reps
@10
3A
Standing Calf Raise
4 Sets
AMRAP
@10
3B
Tricep Pushdown (Cable)
1 Set
3 Sets
15-20 Reps
10-15 Reps
@7
@10
4
Bicep Curl (Cable)
1 Set
3 Sets
12-20 Reps
10-15 Reps
@7
@10
5A
Skull Crusher
3 Sets
8-12 Reps
@9
5B
Hammer Curl
3 Sets
8-12 Reps
@9
6
Preacher Curl (Barbell)
3 Sets
12-15 Reps
@9
Day 5
1
Lateral Raise (Cable)
3 Sets
AMRAP
@10
2
Face Pull
3 Sets
AMRAP
@10
3
Pull-Up (Bodyweight)
3 Sets
8-15 Reps
@10
4A
T-Bar Row
1 Set
3 Sets
12-20 Reps
8-12 Reps
@6
@9
4B
Ring Dip
4 Sets
8-15 Reps
@10
5A
Lat Prayer
3 Sets
10-12 Reps
@9
5B
Landmine Press
3 Sets
8-12 Reps
@9
6
Cable Crunch
3 Sets
10-12 Reps
@10
Day 1
1
Y Raise
4 Sets
12-20 Reps
@10
2
Rear Delt Fly (Machine)
4 Sets
12-20 Reps
@10
3A
Bench Press (Barbell)
1 Set
3 Sets
12-15 Reps
8-12 Reps
@6
@9
3B
Seated Row (Cable)
1 Set
3 Sets
12-15 Reps
8-12 Reps
@6
@9
4
Chest Fly (Cable)
3 Sets
10-12 Reps
@10
5
Pull-Up (Bodyweight)
3 Sets
8-15 Reps
@10
6
Ring Dip
3 Sets
8-15 Reps
@10
7
Hanging Leg Raise
3 Sets
8-20 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
4 Sets
12-15 Reps
8-12 Reps
@6
@10
2
Good Morning
1 Set
4 Sets
12-20 Reps
10-15 Reps
@6
@9
3A
Standing Calf Raise
4 Sets
AMRAP
@10
3B
Bicep Curl (EZ Bar)
1 Set
3 Sets
12-20 Reps
8-12 Reps
@6
@10
4
Tricep Kickback
1 Set
3 Sets
12-20 Reps
8-12 Reps
@8
@10
5A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
5B
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9
6
Preacher Curl (Barbell)
3 Sets
12-20 Reps
@9
Day 3
1
Lateral Raise (Cable)
3 Sets
AMRAP
@10
2
Rear Delt Row
3 Sets
AMRAP
@10
3
Lat Pulldown (Single Arm)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@10
4
Cable Crunch
3 Sets
10-20 Reps
@10
5
Hanging Toes To Bar
3 Sets
10-20 Reps
@10
Day 4
1
Trap Bar Deadlift
1 Set
4 Sets
12-15 Reps
8-10 Reps
@6
@10
2
Reverse Lunge (Barbell)
3 Sets
8-12 Reps
@10
3A
Standing Calf Raise
4 Sets
AMRAP
@10
3B
Tricep Pushdown (Cable)
1 Set
3 Sets
15-20 Reps
10-15 Reps
@7
@10
4
Bicep Curl (Cable)
1 Set
3 Sets
12-20 Reps
10-15 Reps
@7
@10
5A
Skull Crusher
3 Sets
8-12 Reps
@9
5B
Hammer Curl
3 Sets
8-12 Reps
@9
6
Preacher Curl (Barbell)
3 Sets
12-15 Reps
@9
Day 5
1
Lateral Raise (Cable)
3 Sets
AMRAP
@10
2
Face Pull
3 Sets
AMRAP
@10
3
Pull-Up (Bodyweight)
3 Sets
8-15 Reps
@10
4A
T-Bar Row
1 Set
3 Sets
12-20 Reps
8-12 Reps
@6
@9
4B
Ring Dip
4 Sets
8-15 Reps
@10
5A
Lat Prayer
3 Sets
10-12 Reps
@9
5B
Landmine Press
3 Sets
8-12 Reps
@9
6
Cable Crunch
3 Sets
10-12 Reps
@10
Day 1
1
Y Raise
4 Sets
12-20 Reps
@10
2
Rear Delt Fly (Machine)
4 Sets
12-20 Reps
@10
3A
Bench Press (Barbell)
1 Set
3 Sets
12-15 Reps
8-12 Reps
@6
@9
3B
Seated Row (Cable)
1 Set
3 Sets
12-15 Reps
8-12 Reps
@6
@9
4
Chest Fly (Cable)
3 Sets
10-12 Reps
@10
5
Pull-Up (Bodyweight)
3 Sets
8-15 Reps
@10
6
Ring Dip
3 Sets
8-15 Reps
@10
7
Hanging Leg Raise
3 Sets
8-20 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
4 Sets
12-15 Reps
8-12 Reps
@6
@10
2
Good Morning
1 Set
4 Sets
12-20 Reps
10-15 Reps
@6
@9
3A
Standing Calf Raise
4 Sets
AMRAP
@10
3B
Bicep Curl (EZ Bar)
1 Set
3 Sets
12-20 Reps
8-12 Reps
@6
@10
4
Tricep Kickback
1 Set
3 Sets
12-20 Reps
8-12 Reps
@8
@10
5A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
5B
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9
6
Preacher Curl (Barbell)
3 Sets
12-20 Reps
@9
Day 3
1
Lateral Raise (Cable)
3 Sets
AMRAP
@10
2
Rear Delt Row
3 Sets
AMRAP
@10
3
Lat Pulldown (Single Arm)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@10
4
Cable Crunch
3 Sets
10-20 Reps
@10
5
Hanging Toes To Bar
3 Sets
10-20 Reps
@10
Day 4
1
Trap Bar Deadlift
1 Set
4 Sets
12-15 Reps
8-10 Reps
@6
@10
2
Reverse Lunge (Barbell)
3 Sets
8-12 Reps
@10
3A
Standing Calf Raise
4 Sets
AMRAP
@10
3B
Tricep Pushdown (Cable)
1 Set
3 Sets
15-20 Reps
10-15 Reps
@7
@10
4
Bicep Curl (Cable)
1 Set
3 Sets
12-20 Reps
10-15 Reps
@7
@10
5A
Skull Crusher
3 Sets
8-12 Reps
@9
5B
Hammer Curl
3 Sets
8-12 Reps
@9
6
Preacher Curl (Barbell)
3 Sets
12-15 Reps
@9
Day 5
1
Lateral Raise (Cable)
3 Sets
AMRAP
@10
2
Face Pull
3 Sets
AMRAP
@10
3
Pull-Up (Bodyweight)
3 Sets
8-15 Reps
@10
4A
T-Bar Row
1 Set
3 Sets
12-20 Reps
8-12 Reps
@6
@9
4B
Ring Dip
4 Sets
8-15 Reps
@10
5A
Lat Prayer
3 Sets
10-12 Reps
@9
5B
Landmine Press
3 Sets
8-12 Reps
@9
6
Cable Crunch
3 Sets
10-12 Reps
@10
What People Are Saying(1 rating)
Only ratings with written feedback are displayed here.
5.00/ 5
Cori F.Age 34, Man
a month ago
3 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
God Tier