5.0
(1 rating)
Program Description
This program is centered around Bald Omni Man adding 5-10 lbs of mass, while mataining 14-17% bodyfat (maintaining a "Beach Lean" physique). As such, he is pushing lower body volume to the limit, as this is the area that has the most size potential on my body. His program in general was created based on attacking his "lowest hanging fruits" so thathe can create the Ultimate Omni Man. Volumes are very high across the board, featuring THREE ARM DAYS as well, and a lot of ab volume.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout90 minutes
- CreatedApr 15, 2024 11:31
- Last EditedSep 07, 2024 01:18
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
20-
10-12 reps
RPE 10
2
Seated Calf Raise
4
8-15 reps
3
Hack Squat
1
1
20-
10-12 reps
RPE 10
4
Paused Single Leg Press
3
8-15 reps
5
Seated Hamstring Curl
3
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
15-
-
RPE 10
RPE 7
2
Seated Calf Raise
4
8-15 reps
3
Hack Squat
1
2
15-
-
RPE 10
RPE 7
4
Paused Single Leg Press
3
8-15 reps
5
Seated Hamstring Curl
3
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
12-
-
RPE 10
RPE 7
2
Seated Calf Raise
4
8-15 reps
3
Hack Squat
1
2
12-
-
RPE 10
RPE 7
4
Paused Single Leg Press
3
8-15 reps
5
Seated Hamstring Curl
3
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10-
-
RPE 10
RPE 7
2
Seated Calf Raise
4
8-15 reps
3
Hack Squat
1
2
10-
-
RPE 10
RPE 7
4
Paused Single Leg Press
3
8-15 reps
5
Seated Hamstring Curl
3
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8-
-
RPE 10
RPE 7
2
Seated Calf Raise
4
8-15 reps
3
Hack Squat
1
2
8-
-
RPE 10
RPE 7
4
Paused Single Leg Press
3
8-15 reps
5
Seated Hamstring Curl
3
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5+ reps
2
Seated Calf Raise
4
8-15 reps
3
Hack Squat
3
5+ reps
4
Paused Single Leg Press
3
8-15 reps
5
Seated Hamstring Curl
3
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
20-
10-12 reps
RPE 10
2
Seated Calf Raise
4
8-15 reps
3
Hack Squat
1
1
20-
10-12 reps
RPE 10
4
Paused Single Leg Press
3
8-15 reps
5
Seated Hamstring Curl
3
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
15-
-
RPE 10
RPE 7
2
Seated Calf Raise
4
8-15 reps
3
Hack Squat
1
2
15-
-
RPE 10
RPE 7
4
Paused Single Leg Press
3
8-15 reps
5
Seated Hamstring Curl
3
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
12-
8-
RPE 10
RPE 7
2
Seated Calf Raise
4
8-15 reps
3
Hack Squat
1
2
12-
8-
RPE 10
RPE 7
4
Paused Single Leg Press
3
8-15 reps
5
Seated Hamstring Curl
3
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10-
7-
RPE 10
RPE 7
2
Seated Calf Raise
4
8-15 reps
3
Hack Squat
1
2
10-
7-
RPE 10
RPE 7
4
Paused Single Leg Press
3
8-15 reps
5
Seated Hamstring Curl
3
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
60%
2
Standing Or Seated Alternating Dumbbell Curl
1
1
20-
10-12 reps
RPE 10
3
French Press
1
1
20-
10-12 reps
RPE 10
4
V Bar Pressdown
3
6-10 reps
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
6
Weighted Sit-Ups
4
10-15 reps
7
Leg Raise (Captain's Chair)
4
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
63%
2
Standing Or Seated Alternating Dumbbell Curl
1
2
15-
-
RPE 10
RPE 7
3
French Press
1
2
15-
-
RPE 10
RPE 7
4
V Bar Pressdown
3
6-10 reps
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
6
Weighted Sit-Ups
4
10-15 reps
7
Leg Raise (Captain's Chair)
4
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
66%
2
Standing Or Seated Alternating Dumbbell Curl
1
2
12-
-
RPE 10
RPE 7
3
French Press
1
2
12-
-
RPE 10
RPE 7
4
V Bar Pressdown
3
6-10 reps
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
6
Weighted Sit-Ups
4
10-15 reps
7
Leg Raise (Captain's Chair)
4
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
70%
2
Standing Or Seated Alternating Dumbbell Curl
1
2
10-
-
RPE 10
RPE 7
3
French Press
1
2
10-
-
RPE 10
RPE 7
4
V Bar Pressdown
3
6-10 reps
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
6
Weighted Sit-Ups
4
10-15 reps
7
Leg Raise (Captain's Chair)
4
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
73%
2
Standing Or Seated Alternating Dumbbell Curl
1
2
8-
-
RPE 10
RPE 7
3
French Press
1
2
8-
-
RPE 10
RPE 7
4
V Bar Pressdown
3
6-10 reps
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
6
Weighted Sit-Ups
4
10-15 reps
7
Leg Raise (Captain's Chair)
4
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
76%
2
Standing Or Seated Alternating Dumbbell Curl
3
5+ reps
3
French Press
3
5+ reps
4
V Bar Pressdown
3
6-10 reps
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
6
Weighted Sit-Ups
4
10-15 reps
7
Leg Raise (Captain's Chair)
4
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
80%
2
Standing Or Seated Alternating Dumbbell Curl
1
1
20-
10-12 reps
RPE 10
3
French Press
1
1
20-
10-12 reps
RPE 10
4
V Bar Pressdown
3
6-10 reps
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
6
Weighted Sit-Ups
4
10-15 reps
7
Leg Raise (Captain's Chair)
4
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
83%
2
Standing Or Seated Alternating Dumbbell Curl
1
2
15-
10-
RPE 10
RPE 7
3
French Press
1
2
15-
10-
RPE 10
RPE 7
4
V Bar Pressdown
3
6-10 reps
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
6
Weighted Sit-Ups
4
10-15 reps
7
Leg Raise (Captain's Chair)
4
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
85%
2
Standing Or Seated Alternating Dumbbell Curl
1
2
12-
8-
RPE 10
RPE 7
3
French Press
1
2
12-
8-
RPE 10
RPE 7
4
V Bar Pressdown
3
6-10 reps
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
6
Weighted Sit-Ups
4
10-15 reps
7
Leg Raise (Captain's Chair)
4
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
87%
2
Standing Or Seated Alternating Dumbbell Curl
1
2
10-
7-
RPE 10
RPE 7
3
French Press
1
2
10-
7-
RPE 10
RPE 7
4
V Bar Pressdown
3
6-10 reps
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
6
Weighted Sit-Ups
4
10-15 reps
7
Leg Raise (Captain's Chair)
4
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Bench OR Full Range Of Motion Dumbbell Press PAUSED
1
1
20-
10-12 reps
2
Seated Overhead Press (Barbell)
1
1
20-
10-12 reps
3A
Rear Delt Skier
3
8-15 reps
3B
Lateral Raise (Dumbbell)
3
8-15 reps
4
Hammer Curl
3
5-10 reps
5
Reverse Curl With Slow Negative
3
8-12 reps
6
V Bar Or Straight Bar Pressdown
3
8-12 reps
7A
Hanging Leg Raise
3
8-15 reps
7B
Decline Sit-Up
3
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Bench OR Full Range Of Motion Dumbbell Press PAUSED
1
2
15-
-
RPE 10
RPE 7
2
Seated Overhead Press (Barbell)
1
2
15-
-
RPE 10
RPE 7
3A
Rear Delt Skier
3
8-15 reps
3B
Lateral Raise (Dumbbell)
3
8-15 reps
4
Hammer Curl
3
5-10 reps
5
Reverse Curl With Slow Negative
3
8-12 reps
6
V Bar Or Straight Bar Pressdown
3
8-12 reps
7A
Hanging Leg Raise
3
8-15 reps
7B
Decline Sit-Up
3
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Bench OR Full Range Of Motion Dumbbell Press PAUSED
1
2
12-
-
RPE 10
RPE 7
2
Seated Overhead Press (Barbell)
1
2
12-
-
RPE 10
RPE 7
3A
Rear Delt Skier
3
8-15 reps
3B
Lateral Raise (Dumbbell)
3
8-15 reps
4
Hammer Curl
3
5-10 reps
5
Reverse Curl With Slow Negative
3
8-12 reps
6
V Bar Or Straight Bar Pressdown
3
8-12 reps
7A
Hanging Leg Raise
3
8-15 reps
7B
Decline Sit-Up
3
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Bench OR Full Range Of Motion Dumbbell Press PAUSED
1
2
10-
-
RPE 10
RPE 7
2
Seated Overhead Press (Barbell)
1
2
10-
-
RPE 10
RPE 7
3A
Rear Delt Skier
3
8-15 reps
3B
Lateral Raise (Dumbbell)
3
8-15 reps
4
Hammer Curl
3
5-10 reps
5
Reverse Curl With Slow Negative
3
8-12 reps
6
V Bar Or Straight Bar Pressdown
3
8-12 reps
7A
Hanging Leg Raise
3
8-15 reps
7B
Decline Sit-Up
3
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Bench OR Full Range Of Motion Dumbbell Press PAUSED
1
2
8-
-
RPE 10
RPE 7
2
Seated Overhead Press (Barbell)
1
2
8-
-
RPE 10
RPE 7
3A
Rear Delt Skier
3
8-15 reps
3B
Lateral Raise (Dumbbell)
3
8-15 reps
4
Hammer Curl
3
5-10 reps
5
Reverse Curl With Slow Negative
3
8-12 reps
6
V Bar Or Straight Bar Pressdown
3
8-12 reps
7A
Hanging Leg Raise
3
8-15 reps
7B
Decline Sit-Up
3
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Bench OR Full Range Of Motion Dumbbell Press PAUSED
3
5+ reps
2
Seated Overhead Press (Barbell)
3
5+ reps
3A
Rear Delt Skier
3
8-15 reps
3B
Lateral Raise (Dumbbell)
3
8-15 reps
4
Hammer Curl
3
5-10 reps
5
Reverse Curl With Slow Negative
3
8-12 reps
6
V Bar Or Straight Bar Pressdown
3
8-12 reps
7A
Hanging Leg Raise
3
8-15 reps
7B
Decline Sit-Up
3
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Bench OR Full Range Of Motion Dumbbell Press PAUSED
1
1
20-
10-12 reps
2
Seated Overhead Press (Barbell)
1
1
20-
10-12 reps
3A
Rear Delt Skier
3
8-15 reps
3B
Lateral Raise (Dumbbell)
3
8-15 reps
4
Hammer Curl
3
5-10 reps
5
Reverse Curl With Slow Negative
3
8-12 reps
6
V Bar Or Straight Bar Pressdown
3
8-12 reps
7A
Hanging Leg Raise
3
8-15 reps
7B
Decline Sit-Up
3
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Bench OR Full Range Of Motion Dumbbell Press PAUSED
1
2
15-
10-
RPE 10
RPE 7
2
Seated Overhead Press (Barbell)
1
2
15-
10-
RPE 10
RPE 7
3A
Rear Delt Skier
3
8-15 reps
3B
Lateral Raise (Dumbbell)
3
8-15 reps
4
Hammer Curl
3
5-10 reps
5
Reverse Curl With Slow Negative
3
8-12 reps
6
V Bar Or Straight Bar Pressdown
3
8-12 reps
7A
Hanging Leg Raise
3
8-15 reps
7B
Decline Sit-Up
3
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Bench OR Full Range Of Motion Dumbbell Press PAUSED
1
2
12-
8-
RPE 10
RPE 7
2
Seated Overhead Press (Barbell)
1
2
12-
8-
RPE 10
RPE 7
3A
Rear Delt Skier
3
8-15 reps
3B
Lateral Raise (Dumbbell)
3
8-15 reps
4
Hammer Curl
3
5-10 reps
5
Reverse Curl With Slow Negative
3
8-12 reps
6
V Bar Or Straight Bar Pressdown
3
8-12 reps
7A
Hanging Leg Raise
3
8-15 reps
7B
Decline Sit-Up
3
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Bench OR Full Range Of Motion Dumbbell Press PAUSED
1
2
10-
7-
RPE 10
RPE 7
2
Seated Overhead Press (Barbell)
1
2
10-
7-
RPE 10
RPE 7
3A
Rear Delt Skier
3
8-15 reps
3B
Lateral Raise (Dumbbell)
3
8-15 reps
4
Hammer Curl
3
5-10 reps
5
Reverse Curl With Slow Negative
3
8-12 reps
6
V Bar Or Straight Bar Pressdown
3
8-12 reps
7A
Hanging Leg Raise
3
8-15 reps
7B
Decline Sit-Up
3
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
60%
2
Barbell Row
1
1
20-
10-12 reps
3
Lying Hamstring Curl
3
6-20 reps
4
Leg Press
3
10-15 reps
5
Hip Adductor (Machine)
2
8-12 reps
6
Standing Calf Raise
3
6-12 reps
7
Leg Extension
3
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
63%
2
Barbell Row
1
2
15-
-
RPE 7
3
Lying Hamstring Curl
3
6-20 reps
4
Leg Press
3
10-15 reps
5
Hip Adductor (Machine)
2
8-12 reps
6
Standing Calf Raise
3
6-12 reps
7
Leg Extension
3
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
66%
2
Barbell Row
1
2
12-
-
RPE 7
3
Lying Hamstring Curl
3
6-20 reps
4
Leg Press
3
10-15 reps
5
Hip Adductor (Machine)
2
8-12 reps
6
Standing Calf Raise
3
6-12 reps
7
Leg Extension
3
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
70%
2
Barbell Row
1
2
10-
-
RPE 7
3
Lying Hamstring Curl
3
6-20 reps
4
Leg Press
3
10-15 reps
5
Hip Adductor (Machine)
2
8-12 reps
6
Standing Calf Raise
3
6-12 reps
7
Leg Extension
3
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
73%
2
Barbell Row
1
2
8-
-
RPE 7
3
Lying Hamstring Curl
3
6-20 reps
4
Leg Press
3
10-15 reps
5
Hip Adductor (Machine)
2
8-12 reps
6
Standing Calf Raise
3
6-12 reps
7
Leg Extension
3
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
76%
2
Barbell Row
3
5+ reps
3
Lying Hamstring Curl
3
6-20 reps
4
Leg Press
3
10-15 reps
5
Hip Adductor (Machine)
2
8-12 reps
6
Standing Calf Raise
3
6-12 reps
7
Leg Extension
3
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
80%
2
Barbell Row
1
1
20-
10-12 reps
3
Lying Hamstring Curl
3
6-20 reps
4
Leg Press
3
10-15 reps
5
Hip Adductor (Machine)
2
8-12 reps
6
Standing Calf Raise
3
6-12 reps
7
Leg Extension
3
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
83%
2
Barbell Row
1
2
15-
10-
RPE 7
3
Lying Hamstring Curl
3
6-20 reps
4
Leg Press
3
10-15 reps
5
Hip Adductor (Machine)
2
8-12 reps
6
Standing Calf Raise
3
6-12 reps
7
Leg Extension
3
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
85%
2
Barbell Row
1
2
12-
8-
RPE 10
RPE 7
3
Lying Hamstring Curl
3
6-20 reps
4
Leg Press
3
10-15 reps
5
Hip Adductor (Machine)
2
8-12 reps
6
Standing Calf Raise
3
6-12 reps
7
Leg Extension
3
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
87%
2
Barbell Row
1
2
10-
-
RPE 7
3
Lying Hamstring Curl
3
6-20 reps
4
Leg Press
3
10-15 reps
5
Hip Adductor (Machine)
2
8-12 reps
6
Standing Calf Raise
3
6-12 reps
7
Leg Extension
3
8-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench (Paused)
3
8-12 reps
2
Chin-Up (Bodyweight)
1
100 reps
3
Dip (Bodyweight)
1
100 reps
4
Tricep Rope Push Down (Cable)
3
8-12 reps
5
Bayesian Or Behind Back Cable Curl
2
10-15 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
7
Weighted Sit-Ups
4
10-15 reps
8
Leg Raise (Captain's Chair)
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench (Paused)
3
8-12 reps
2
Chin-Up (Bodyweight)
1
100 reps
3
Dip (Bodyweight)
1
100 reps
4
Tricep Rope Push Down (Cable)
3
8-12 reps
5
Bayesian Or Behind Back Cable Curl
2
10-15 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
7
Weighted Sit-Ups
4
10-15 reps
8
Leg Raise (Captain's Chair)
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench (Paused)
3
8-12 reps
2
Chin-Up (Bodyweight)
1
100 reps
3
Dip (Bodyweight)
1
100 reps
4
Tricep Rope Push Down (Cable)
3
8-12 reps
5
Bayesian Or Behind Back Cable Curl
2
10-15 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
7
Weighted Sit-Ups
4
10-15 reps
8
Leg Raise (Captain's Chair)
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench (Paused)
3
8-12 reps
2
Chin-Up (Bodyweight)
1
100 reps
3
Dip (Bodyweight)
1
100 reps
4
Tricep Rope Push Down (Cable)
3
8-12 reps
5
Bayesian Or Behind Back Cable Curl
2
10-15 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
7
Weighted Sit-Ups
4
10-15 reps
8
Leg Raise (Captain's Chair)
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench (Paused)
3
8-12 reps
2
Chin-Up (Bodyweight)
1
100 reps
3
Dip (Bodyweight)
1
100 reps
4
Tricep Rope Push Down (Cable)
3
8-12 reps
5
Bayesian Or Behind Back Cable Curl
2
10-15 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
7
Weighted Sit-Ups
4
10-15 reps
8
Leg Raise (Captain's Chair)
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench (Paused)
3
8-12 reps
2
Chin-Up (Bodyweight)
1
100 reps
3
Dip (Bodyweight)
1
100 reps
4
Tricep Rope Push Down (Cable)
3
8-12 reps
5
Bayesian Or Behind Back Cable Curl
2
10-15 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
7
Weighted Sit-Ups
4
10-15 reps
8
Leg Raise (Captain's Chair)
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench (Paused)
3
8-12 reps
2
Chin-Up (Bodyweight)
1
100 reps
3
Dip (Bodyweight)
1
100 reps
4
Tricep Rope Push Down (Cable)
3
8-12 reps
5
Bayesian Or Behind Back Cable Curl
2
10-15 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
7
Weighted Sit-Ups
4
10-15 reps
8
Leg Raise (Captain's Chair)
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench (Paused)
3
8-12 reps
2
Chin-Up (Bodyweight)
1
100 reps
3
Dip (Bodyweight)
1
100 reps
4
Tricep Rope Push Down (Cable)
3
8-12 reps
5
Bayesian Or Behind Back Cable Curl
2
10-15 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
7
Weighted Sit-Ups
4
10-15 reps
8
Leg Raise (Captain's Chair)
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench (Paused)
3
8-12 reps
2
Chin-Up (Bodyweight)
1
100 reps
3
Dip (Bodyweight)
1
100 reps
4
Tricep Rope Push Down (Cable)
3
8-12 reps
5
Bayesian Or Behind Back Cable Curl
2
10-15 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
7
Weighted Sit-Ups
4
10-15 reps
8
Leg Raise (Captain's Chair)
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench (Paused)
3
8-12 reps
2
Chin-Up (Bodyweight)
1
100 reps
3
Dip (Bodyweight)
1
100 reps
4
Tricep Rope Push Down (Cable)
3
8-12 reps
5
Bayesian Or Behind Back Cable Curl
2
10-15 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
7
Weighted Sit-Ups
4
10-15 reps
8
Leg Raise (Captain's Chair)
4
10-15 reps
Week 1
1 / 10 Weeks
Day 1
1
Romanian Deadlift (Barbell)1 Set
1 Set
20-
10-12 Reps
@10
2
Seated Calf Raise4 Sets
8-15 Reps
3
Hack Squat1 Set
1 Set
20-
10-12 Reps
@10
4
Paused Single Leg Press3 Sets
8-15 Reps
5
Seated Hamstring Curl3 Sets
10-20 Reps
Day 2
1
Bench Press (Barbell)4 Sets
60%
2
Standing Or Seated Alternating Dumbbell Curl1 Set
1 Set
20-
10-12 Reps
@10
3
French Press1 Set
1 Set
20-
10-12 Reps
@10
4
V Bar Pressdown3 Sets
6-10 Reps
5
Reverse Bicep Curl (EZ Bar)3 Sets
8-12 Reps
6
Weighted Sit-Ups4 Sets
10-15 Reps
7
Leg Raise (Captain's Chair)4 Sets
10-15 Reps
Day 3
1
Camber Bar Bench OR Full Range Of Motion Dumbbell Press PAUSED1 Set
1 Set
20-
10-12 Reps
2
Seated Overhead Press (Barbell)1 Set
1 Set
20-
10-12 Reps
3A
Rear Delt Skier3 Sets
8-15 Reps
3B
Lateral Raise (Dumbbell)3 Sets
8-15 Reps
4
Hammer Curl3 Sets
5-10 Reps
5
Reverse Curl With Slow Negative3 Sets
8-12 Reps
6
V Bar Or Straight Bar Pressdown3 Sets
8-12 Reps
7A
Hanging Leg Raise3 Sets
8-15 Reps
7B
Decline Sit-Up3 Sets
8-15 Reps
Day 4
1
Squat (Barbell)4 Sets
60%
2
Barbell Row1 Set
1 Set
20-
10-12 Reps
3
Lying Hamstring Curl3 Sets
6-20 Reps
4
Leg Press3 Sets
10-15 Reps
5
Hip Adductor (Machine)2 Sets
8-12 Reps
6
Standing Calf Raise3 Sets
6-12 Reps
7
Leg Extension3 Sets
8-15 Reps
Day 5
1
Incline Bench (Paused)3 Sets
8-12 Reps
2
Chin-Up (Bodyweight)1 Set
100 Reps
3
Dip (Bodyweight)1 Set
100 Reps
4
Tricep Rope Push Down (Cable)3 Sets
8-12 Reps
5
Bayesian Or Behind Back Cable Curl2 Sets
10-15 Reps
6
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
7
Weighted Sit-Ups4 Sets
10-15 Reps
8
Leg Raise (Captain's Chair)4 Sets
10-15 Reps
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00Â /Â 5
Miki M.Age 21, Man
3 months ago
2 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Thanks bro