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Bionic Brutality 2
by Bionic B.
1 athletes joined
5.0
(1 rating)
Program Description
Full body Hypertrophy program for the time poor. Train insane or remain the same. This program is designed to get as much done as possible for as many muscle groups as possible in 2 days. There is then a third optional day to hit body parts that are lacking or that you want to prioritise, assuming they are recovered/ing in time. Ideally have 2 rest days between full body workouts. I do 3 months on the same program before altering exercise choice/orders/sets/reps. This is not for the light-hearted. The 2 main workouts are long and gruelling.
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
120 minutes
Created
Jun 17, 2024 01:12
Last Edited
Jun 24, 2024 06:47
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Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9.5
@10
1B
Single Arm Iso Row
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3
Squat (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@9.5
4A
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
4B
Pull-Up (Weighted)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
5A
Nordic Curl
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
5B
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
6A
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
6B
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
7A
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@10
7B
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
7C
Ab Wheel
2 Sets
8-15 Reps
@9.5
Day 2
1A
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@9.5
1B
Lat Pulldown (Neutral Grip)
2 Sets
8-12 Reps
@9.5
2A
Incline Bench Press (Smith Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
2B
Lat Pulldown (Neutral Grip)
1 Set
8-12 Reps
@10
3
Stiff Leg Deadlift
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@9.5
4A
Single Arm Iso Row
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
4B
Chest Press (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
5A
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@9.5
5B
Standing Calf Raise
2 Sets
10-15 Reps
@9.5
6A
Hack Squat
2 Sets
10-15 Reps
@9.5
6B
Standing Calf Raise
1 Set
10-15 Reps
@10
7A
Spider Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
7B
Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
8A
Chest Fly (Machine)
2 Sets
8-12 Reps
@10
8B
Seated Hamstring Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@9.5
@10
9A
Hip Adductor (Machine)
2 Sets
6-10 Reps
@9.5
9B
Decline Crunch (Weighted)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9.5
Day 3
1
Lat Pulldown (Neutral Grip)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
2
Shoulder Press (Machine)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@9
@9.5
3A
Preacher Curl (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3B
Rear Delt Fly (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
4A
Lying Tricep Extension (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
4B
One Arm Lateral Raise (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
5A
Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
@10
6
Shrug (Barbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9.5
@10
Day 1
1A
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9.5
@10
1B
Single Arm Iso Row
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3
Squat (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@9.5
4A
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
4B
Pull-Up (Weighted)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
5A
Nordic Curl
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
5B
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
6A
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
6B
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
7A
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@10
7B
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
7C
Ab Wheel
2 Sets
8-15 Reps
@9.5
Day 2
1A
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@9.5
1B
Lat Pulldown (Neutral Grip)
2 Sets
8-12 Reps
@9.5
2A
Incline Bench Press (Smith Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
2B
Lat Pulldown (Neutral Grip)
1 Set
8-12 Reps
@10
3
Stiff Leg Deadlift
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@9.5
4A
Single Arm Iso Row
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
4B
Chest Press (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
5A
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@9.5
5B
Standing Calf Raise
2 Sets
10-15 Reps
@9.5
6A
Hack Squat
2 Sets
10-15 Reps
@9.5
6B
Standing Calf Raise
1 Set
10-15 Reps
@10
7A
Spider Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
7B
Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
8A
Chest Fly (Machine)
2 Sets
8-12 Reps
@10
8B
Seated Hamstring Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@9.5
@10
9A
Hip Adductor (Machine)
2 Sets
6-10 Reps
@9.5
9B
Decline Crunch (Weighted)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9.5
Day 3
1
Lat Pulldown (Neutral Grip)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
2
Shoulder Press (Machine)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@9
@9.5
3A
Preacher Curl (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3B
Rear Delt Fly (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
4A
Lying Tricep Extension (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
4B
One Arm Lateral Raise (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
5A
Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
@10
6
Shrug (Barbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9.5
@10
Day 1
1A
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9.5
@10
1B
Single Arm Iso Row
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3
Squat (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@9.5
4A
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
4B
Pull-Up (Weighted)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
5A
Nordic Curl
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
5B
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
6A
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
6B
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
7A
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@10
7B
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
7C
Ab Wheel
2 Sets
8-15 Reps
@9.5
Day 2
1A
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@9.5
1B
Lat Pulldown (Neutral Grip)
2 Sets
8-12 Reps
@9.5
2A
Incline Bench Press (Smith Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
2B
Lat Pulldown (Neutral Grip)
1 Set
8-12 Reps
@10
3
Stiff Leg Deadlift
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@9.5
4A
Single Arm Iso Row
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
4B
Chest Press (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
5A
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@9.5
5B
Standing Calf Raise
2 Sets
10-15 Reps
@9.5
6A
Hack Squat
2 Sets
10-15 Reps
@9.5
6B
Standing Calf Raise
1 Set
10-15 Reps
@10
7A
Spider Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
7B
Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
8A
Chest Fly (Machine)
2 Sets
8-12 Reps
@10
8B
Seated Hamstring Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@9.5
@10
9A
Hip Adductor (Machine)
2 Sets
6-10 Reps
@9.5
9B
Decline Crunch (Weighted)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9.5
Day 3
1
Lat Pulldown (Neutral Grip)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
2
Shoulder Press (Machine)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@9
@9.5
3A
Preacher Curl (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3B
Rear Delt Fly (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
4A
Lying Tricep Extension (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
4B
One Arm Lateral Raise (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
5A
Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
@10
6
Shrug (Barbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9.5
@10
Day 1
1A
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9.5
@10
1B
Single Arm Iso Row
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3
Squat (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@9.5
4A
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
4B
Pull-Up (Weighted)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
5A
Nordic Curl
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
5B
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
6A
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
6B
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
7A
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@10
7B
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
7C
Ab Wheel
2 Sets
8-15 Reps
@9.5
Day 2
1A
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@9.5
1B
Lat Pulldown (Neutral Grip)
2 Sets
8-12 Reps
@9.5
2A
Incline Bench Press (Smith Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
2B
Lat Pulldown (Neutral Grip)
1 Set
8-12 Reps
@10
3
Stiff Leg Deadlift
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@9.5
4A
Single Arm Iso Row
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
4B
Chest Press (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
5A
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@9.5
5B
Standing Calf Raise
2 Sets
10-15 Reps
@9.5
6A
Hack Squat
2 Sets
10-15 Reps
@9.5
6B
Standing Calf Raise
1 Set
10-15 Reps
@10
7A
Spider Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
7B
Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
8A
Chest Fly (Machine)
2 Sets
8-12 Reps
@10
8B
Seated Hamstring Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@9.5
@10
9A
Hip Adductor (Machine)
2 Sets
6-10 Reps
@9.5
9B
Decline Crunch (Weighted)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9.5
Day 3
1
Lat Pulldown (Neutral Grip)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
2
Shoulder Press (Machine)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@9
@9.5
3A
Preacher Curl (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3B
Rear Delt Fly (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
4A
Lying Tricep Extension (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
4B
One Arm Lateral Raise (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
5A
Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
@10
6
Shrug (Barbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9.5
@10
Day 1
1A
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9.5
@10
1B
Single Arm Iso Row
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3
Squat (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@9.5
4A
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
4B
Pull-Up (Weighted)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
5A
Nordic Curl
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
5B
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
6A
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
6B
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
7A
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@10
7B
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
7C
Ab Wheel
2 Sets
8-15 Reps
@9.5
Day 2
1A
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@9.5
1B
Lat Pulldown (Neutral Grip)
2 Sets
8-12 Reps
@9.5
2A
Incline Bench Press (Smith Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
2B
Lat Pulldown (Neutral Grip)
1 Set
8-12 Reps
@10
3
Stiff Leg Deadlift
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@9.5
4A
Single Arm Iso Row
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
4B
Chest Press (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
5A
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@9.5
5B
Standing Calf Raise
2 Sets
10-15 Reps
@9.5
6A
Hack Squat
2 Sets
10-15 Reps
@9.5
6B
Standing Calf Raise
1 Set
10-15 Reps
@10
7A
Spider Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
7B
Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
8A
Chest Fly (Machine)
2 Sets
8-12 Reps
@10
8B
Seated Hamstring Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@9.5
@10
9A
Hip Adductor (Machine)
2 Sets
6-10 Reps
@9.5
9B
Decline Crunch (Weighted)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9.5
Day 3
1
Lat Pulldown (Neutral Grip)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
2
Shoulder Press (Machine)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@9
@9.5
3A
Preacher Curl (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3B
Rear Delt Fly (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
4A
Lying Tricep Extension (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
4B
One Arm Lateral Raise (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
5A
Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
@10
6
Shrug (Barbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9.5
@10
Day 1
1A
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9.5
@10
1B
Single Arm Iso Row
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3
Squat (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@9.5
4A
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
4B
Pull-Up (Weighted)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
5A
Nordic Curl
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
5B
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
6A
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
6B
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
7A
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@10
7B
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
7C
Ab Wheel
2 Sets
8-15 Reps
@9.5
Day 2
1A
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@9.5
1B
Lat Pulldown (Neutral Grip)
2 Sets
8-12 Reps
@9.5
2A
Incline Bench Press (Smith Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
2B
Lat Pulldown (Neutral Grip)
1 Set
8-12 Reps
@10
3
Stiff Leg Deadlift
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@9.5
4A
Single Arm Iso Row
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
4B
Chest Press (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
5A
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@9.5
5B
Standing Calf Raise
2 Sets
10-15 Reps
@9.5
6A
Hack Squat
2 Sets
10-15 Reps
@9.5
6B
Standing Calf Raise
1 Set
10-15 Reps
@10
7A
Spider Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
7B
Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
8A
Chest Fly (Machine)
2 Sets
8-12 Reps
@10
8B
Seated Hamstring Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@9.5
@10
9A
Hip Adductor (Machine)
2 Sets
6-10 Reps
@9.5
9B
Decline Crunch (Weighted)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9.5
Day 3
1
Lat Pulldown (Neutral Grip)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
2
Shoulder Press (Machine)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@9
@9.5
3A
Preacher Curl (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3B
Rear Delt Fly (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
4A
Lying Tricep Extension (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
4B
One Arm Lateral Raise (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
5A
Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
@10
6
Shrug (Barbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9.5
@10
Day 1
1A
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9.5
@10
1B
Single Arm Iso Row
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3
Squat (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@9.5
4A
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
4B
Pull-Up (Weighted)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
5A
Nordic Curl
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
5B
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
6A
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
6B
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
7A
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@10
7B
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
7C
Ab Wheel
2 Sets
8-15 Reps
@9.5
Day 2
1A
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@9.5
1B
Lat Pulldown (Neutral Grip)
2 Sets
8-12 Reps
@9.5
2A
Incline Bench Press (Smith Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
2B
Lat Pulldown (Neutral Grip)
1 Set
8-12 Reps
@10
3
Stiff Leg Deadlift
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@9.5
4A
Single Arm Iso Row
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
4B
Chest Press (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
5A
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@9.5
5B
Standing Calf Raise
2 Sets
10-15 Reps
@9.5
6A
Hack Squat
2 Sets
10-15 Reps
@9.5
6B
Standing Calf Raise
1 Set
10-15 Reps
@10
7A
Spider Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
7B
Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
8A
Chest Fly (Machine)
2 Sets
8-12 Reps
@10
8B
Seated Hamstring Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@9.5
@10
9A
Hip Adductor (Machine)
2 Sets
6-10 Reps
@9.5
9B
Decline Crunch (Weighted)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9.5
Day 3
1
Lat Pulldown (Neutral Grip)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
2
Shoulder Press (Machine)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@9
@9.5
3A
Preacher Curl (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3B
Rear Delt Fly (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
4A
Lying Tricep Extension (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
4B
One Arm Lateral Raise (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
5A
Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
@10
6
Shrug (Barbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9.5
@10
Day 1
1A
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9.5
@10
1B
Single Arm Iso Row
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3
Squat (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@9.5
4A
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
4B
Pull-Up (Weighted)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
5A
Nordic Curl
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
5B
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
6A
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
6B
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
7A
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@10
7B
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
7C
Ab Wheel
2 Sets
8-15 Reps
@9.5
Day 2
1A
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@9.5
1B
Lat Pulldown (Neutral Grip)
2 Sets
8-12 Reps
@9.5
2A
Incline Bench Press (Smith Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
2B
Lat Pulldown (Neutral Grip)
1 Set
8-12 Reps
@10
3
Stiff Leg Deadlift
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@9.5
4A
Single Arm Iso Row
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
4B
Chest Press (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
5A
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@9.5
5B
Standing Calf Raise
2 Sets
10-15 Reps
@9.5
6A
Hack Squat
2 Sets
10-15 Reps
@9.5
6B
Standing Calf Raise
1 Set
10-15 Reps
@10
7A
Spider Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
7B
Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
8A
Chest Fly (Machine)
2 Sets
8-12 Reps
@10
8B
Seated Hamstring Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@9.5
@10
9A
Hip Adductor (Machine)
2 Sets
6-10 Reps
@9.5
9B
Decline Crunch (Weighted)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9.5
Day 3
1
Lat Pulldown (Neutral Grip)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
2
Shoulder Press (Machine)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@9
@9.5
3A
Preacher Curl (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3B
Rear Delt Fly (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
4A
Lying Tricep Extension (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
4B
One Arm Lateral Raise (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
5A
Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
@10
6
Shrug (Barbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9.5
@10
Day 1
1A
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9.5
@10
1B
Single Arm Iso Row
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3
Squat (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@9.5
4A
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
4B
Pull-Up (Weighted)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
5A
Nordic Curl
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
5B
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
6A
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
6B
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
7A
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@10
7B
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
7C
Ab Wheel
2 Sets
8-15 Reps
@9.5
Day 2
1A
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@9.5
1B
Lat Pulldown (Neutral Grip)
2 Sets
8-12 Reps
@9.5
2A
Incline Bench Press (Smith Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
2B
Lat Pulldown (Neutral Grip)
1 Set
8-12 Reps
@10
3
Stiff Leg Deadlift
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@9.5
4A
Single Arm Iso Row
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
4B
Chest Press (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
5A
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@9.5
5B
Standing Calf Raise
2 Sets
10-15 Reps
@9.5
6A
Hack Squat
2 Sets
10-15 Reps
@9.5
6B
Standing Calf Raise
1 Set
10-15 Reps
@10
7A
Spider Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
7B
Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
8A
Chest Fly (Machine)
2 Sets
8-12 Reps
@10
8B
Seated Hamstring Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@9.5
@10
9A
Hip Adductor (Machine)
2 Sets
6-10 Reps
@9.5
9B
Decline Crunch (Weighted)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9.5
Day 3
1
Lat Pulldown (Neutral Grip)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
2
Shoulder Press (Machine)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@9
@9.5
3A
Preacher Curl (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3B
Rear Delt Fly (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
4A
Lying Tricep Extension (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
4B
One Arm Lateral Raise (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
5A
Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
@10
6
Shrug (Barbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9.5
@10
Day 1
1A
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9.5
@10
1B
Single Arm Iso Row
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3
Squat (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@9.5
4A
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
4B
Pull-Up (Weighted)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
5A
Nordic Curl
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
5B
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
6A
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
6B
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
7A
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@10
7B
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
7C
Ab Wheel
2 Sets
8-15 Reps
@9.5
Day 2
1A
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@9.5
1B
Lat Pulldown (Neutral Grip)
2 Sets
8-12 Reps
@9.5
2A
Incline Bench Press (Smith Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
2B
Lat Pulldown (Neutral Grip)
1 Set
8-12 Reps
@10
3
Stiff Leg Deadlift
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@9.5
4A
Single Arm Iso Row
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
4B
Chest Press (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
5A
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@9.5
5B
Standing Calf Raise
2 Sets
10-15 Reps
@9.5
6A
Hack Squat
2 Sets
10-15 Reps
@9.5
6B
Standing Calf Raise
1 Set
10-15 Reps
@10
7A
Spider Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
7B
Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
8A
Chest Fly (Machine)
2 Sets
8-12 Reps
@10
8B
Seated Hamstring Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@9.5
@10
9A
Hip Adductor (Machine)
2 Sets
6-10 Reps
@9.5
9B
Decline Crunch (Weighted)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9.5
Day 3
1
Lat Pulldown (Neutral Grip)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
2
Shoulder Press (Machine)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@9
@9.5
3A
Preacher Curl (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3B
Rear Delt Fly (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
4A
Lying Tricep Extension (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
4B
One Arm Lateral Raise (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
5A
Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
@10
6
Shrug (Barbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9.5
@10
Day 1
1A
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9.5
@10
1B
Single Arm Iso Row
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3
Squat (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@9.5
4A
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
4B
Pull-Up (Weighted)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
5A
Nordic Curl
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
5B
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
6A
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
6B
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
7A
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@10
7B
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
7C
Ab Wheel
2 Sets
8-15 Reps
@9.5
Day 2
1A
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@9.5
1B
Lat Pulldown (Neutral Grip)
2 Sets
8-12 Reps
@9.5
2A
Incline Bench Press (Smith Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
2B
Lat Pulldown (Neutral Grip)
1 Set
8-12 Reps
@10
3
Stiff Leg Deadlift
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@9.5
4A
Single Arm Iso Row
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
4B
Chest Press (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
5A
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@9.5
5B
Standing Calf Raise
2 Sets
10-15 Reps
@9.5
6A
Hack Squat
2 Sets
10-15 Reps
@9.5
6B
Standing Calf Raise
1 Set
10-15 Reps
@10
7A
Spider Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
7B
Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
8A
Chest Fly (Machine)
2 Sets
8-12 Reps
@10
8B
Seated Hamstring Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@9.5
@10
9A
Hip Adductor (Machine)
2 Sets
6-10 Reps
@9.5
9B
Decline Crunch (Weighted)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9.5
Day 3
1
Lat Pulldown (Neutral Grip)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
2
Shoulder Press (Machine)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@9
@9.5
3A
Preacher Curl (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3B
Rear Delt Fly (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
4A
Lying Tricep Extension (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
4B
One Arm Lateral Raise (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
5A
Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
@10
6
Shrug (Barbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9.5
@10
Day 1
1A
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9.5
@10
1B
Single Arm Iso Row
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3
Squat (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@9.5
4A
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
4B
Pull-Up (Weighted)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
5A
Nordic Curl
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
5B
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
6A
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
6B
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
7A
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@10
7B
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
7C
Ab Wheel
2 Sets
8-15 Reps
@9.5
Day 2
1A
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@9.5
1B
Lat Pulldown (Neutral Grip)
2 Sets
8-12 Reps
@9.5
2A
Incline Bench Press (Smith Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
2B
Lat Pulldown (Neutral Grip)
1 Set
8-12 Reps
@10
3
Stiff Leg Deadlift
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@9.5
4A
Single Arm Iso Row
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
4B
Chest Press (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
5A
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@9.5
5B
Standing Calf Raise
2 Sets
10-15 Reps
@9.5
6A
Hack Squat
2 Sets
10-15 Reps
@9.5
6B
Standing Calf Raise
1 Set
10-15 Reps
@10
7A
Spider Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
7B
Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
8A
Chest Fly (Machine)
2 Sets
8-12 Reps
@10
8B
Seated Hamstring Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@9.5
@10
9A
Hip Adductor (Machine)
2 Sets
6-10 Reps
@9.5
9B
Decline Crunch (Weighted)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9.5
Day 3
1
Lat Pulldown (Neutral Grip)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
2
Shoulder Press (Machine)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@9
@9.5
3A
Preacher Curl (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3B
Rear Delt Fly (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
4A
Lying Tricep Extension (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
4B
One Arm Lateral Raise (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
5A
Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
@10
6
Shrug (Barbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9.5
@10