Program Description
Hypertrophy + Strength Gains
Program Overview
- LevelIntermediate
- GoalPowerlifting, Bodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length11 weeks
- Time Per Workout60 minutes
- CreatedJan 16, 2024 02:59
- Last EditedSep 07, 2024 04:17
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
15 reps
55%
2
Incline Bench Press (Dumbbell)
3
15 reps
3
Chest Press (Machine)
3
15 reps
4
Dip (Bodyweight)
3
12 reps
5
Lat Pulldown
3
15 reps
6
Single Arm Iso Row
3
15 reps
7
Chest Supported Row (Machine)
3
15 reps
8
Rear Delt Fly (Dumbbell)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
15 reps
60%
2
Incline Bench Press (Dumbbell)
3
15 reps
3
Chest Press (Machine)
3
15 reps
4
Dip (Bodyweight)
3
12 reps
5
Lat Pulldown
3
15 reps
6
Single Arm Iso Row
3
15 reps
7
Chest Supported Row (Machine)
3
15 reps
8
Rear Delt Fly (Dumbbell)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
15 reps
65%
2
Incline Bench Press (Dumbbell)
3
15 reps
3
Chest Press (Machine)
3
15 reps
4
Dip (Bodyweight)
3
12 reps
5
Lat Pulldown
3
15 reps
6
Single Arm Iso Row
3
15 reps
7
Chest Supported Row (Machine)
3
15 reps
8
Rear Delt Fly (Dumbbell)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Incline Bench Press (Dumbbell)
3
12 reps
3
Chest Press (Machine)
3
12 reps
4
Dip (Bodyweight)
3
12 reps
5
Lat Pulldown
3
12 reps
6
Single Arm Iso Row
3
12 reps
7
Chest Supported Row (Machine)
3
12 reps
8
Rear Delt Fly (Dumbbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Incline Bench Press (Dumbbell)
3
12 reps
3
Chest Press (Machine)
3
12 reps
4
Dip (Bodyweight)
3
12 reps
5
Lat Pulldown
3
12 reps
6
Single Arm Iso Row
3
12 reps
7
Chest Supported Row (Machine)
3
12 reps
8
Rear Delt Fly (Dumbbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Chest Press (Machine)
3
10 reps
4
Dip (Bodyweight)
3
10 reps
5
Lat Pulldown
3
10 reps
6
Single Arm Iso Row
3
10 reps
7
Chest Supported Row (Machine)
3
10 reps
8
Rear Delt Fly (Dumbbell)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Chest Press (Machine)
3
10 reps
4
Dip (Bodyweight)
3
10 reps
5
Lat Pulldown
3
10 reps
6
Single Arm Iso Row
3
10 reps
7
Chest Supported Row (Machine)
3
10 reps
8
Rear Delt Fly (Dumbbell)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
3 reps
3 reps
85%
75%
2
Incline Bench Press (Dumbbell)
3
8 reps
3
Chest Press (Machine)
3
8 reps
4
Dip (Bodyweight)
3
8 reps
5
Lat Pulldown
3
8 reps
6
Single Arm Iso Row
3
8 reps
7
Chest Supported Row (Machine)
3
8 reps
8
Rear Delt Fly (Dumbbell)
3
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
2 reps
2 reps
90%
85%
2
Incline Bench Press (Dumbbell)
3
8 reps
3
Chest Press (Machine)
3
8 reps
4
Dip (Bodyweight)
3
8 reps
5
Lat Pulldown
3
8 reps
6
Single Arm Iso Row
3
8 reps
7
Chest Supported Row (Machine)
3
8 reps
8
Rear Delt Fly (Dumbbell)
3
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
1 reps
2 reps
95%
85%
2
Incline Bench Press (Dumbbell)
3
8 reps
3
Chest Press (Machine)
3
8 reps
4
Dip (Bodyweight)
3
8 reps
5
Lat Pulldown
3
8 reps
6
Single Arm Iso Row
3
8 reps
7
Chest Supported Row (Machine)
3
8 reps
8
Rear Delt Fly (Dumbbell)
3
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Chest Press (Machine)
3
8 reps
3
Dip (Bodyweight)
3
8 reps
4
Lat Pulldown
3
8 reps
5
Single Arm Iso Row
3
8 reps
6
Chest Supported Row (Machine)
3
8 reps
7
Rear Delt Fly (Dumbbell)
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
15 reps
2
Leg Press
3
15 reps
3
Romanian Deadlift (Barbell)
3
15 reps
4
Leg Curl
3
15 reps
5
Leg Extension
3
15 reps
6
Seated Calf Raise
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
15 reps
2
Leg Press
3
15 reps
3
Romanian Deadlift (Barbell)
3
15 reps
4
Leg Curl
3
15 reps
5
Leg Extension
3
15 reps
6
Seated Calf Raise
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
15 reps
2
Leg Press
3
15 reps
3
Romanian Deadlift (Barbell)
3
15 reps
4
Leg Curl
3
15 reps
5
Leg Extension
3
15 reps
6
Seated Calf Raise
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
2
Leg Press
3
12 reps
3
Romanian Deadlift (Barbell)
3
12 reps
4
Leg Curl
3
12 reps
5
Leg Extension
3
12 reps
6
Seated Calf Raise
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
2
Leg Press
3
12 reps
3
Romanian Deadlift (Barbell)
3
12 reps
4
Leg Curl
3
12 reps
5
Leg Extension
3
12 reps
6
Seated Calf Raise
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
2
Leg Press
3
10 reps
3
Romanian Deadlift (Barbell)
3
10 reps
4
Leg Curl
3
10 reps
5
Leg Extension
3
10 reps
6
Seated Calf Raise
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
2
Leg Press
3
10 reps
3
Romanian Deadlift (Barbell)
3
10 reps
4
Leg Curl
3
10 reps
5
Leg Extension
3
10 reps
6
Seated Calf Raise
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
2
Leg Press
3
8 reps
3
Romanian Deadlift (Barbell)
3
8 reps
4
Leg Curl
3
8 reps
5
Leg Extension
3
8 reps
6
Seated Calf Raise
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
2
Leg Press
3
8 reps
3
Romanian Deadlift (Barbell)
3
8 reps
4
Leg Curl
3
8 reps
5
Leg Extension
3
8 reps
6
Seated Calf Raise
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
2
Leg Press
3
8 reps
3
Romanian Deadlift (Barbell)
3
8 reps
4
Leg Curl
3
8 reps
5
Leg Extension
3
8 reps
6
Seated Calf Raise
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
8 reps
6 reps
4 reps
2
Leg Press
1
1
1
8 reps
6 reps
4 reps
3
Romanian Deadlift (Barbell)
3
8 reps
4
Leg Curl
3
8 reps
5
Leg Extension
3
8 reps
6
Seated Calf Raise
3
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
15 reps
2
Skull Crusher
3
15 reps
3
Upright Row (Barbell)
3
15 reps
4
Shoulder Press (Plate Loaded)
3
15 reps
5
Seated Military Press (Barbell)
3
12 reps
6
Incline Curl (Dumbbell)
3
15 reps
7
Preacher Curl (Barbell)
2
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
15 reps
2
Skull Crusher
3
15 reps
3
Upright Row (Barbell)
3
15 reps
4
Shoulder Press (Plate Loaded)
3
15 reps
5
Seated Military Press (Barbell)
3
12 reps
6
Incline Curl (Dumbbell)
3
15 reps
7
Preacher Curl (Barbell)
2
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
15 reps
2
Skull Crusher
3
15 reps
3
Upright Row (Barbell)
3
15 reps
4
Shoulder Press (Plate Loaded)
3
15 reps
5
Seated Military Press (Barbell)
3
12 reps
6
Incline Curl (Dumbbell)
3
15 reps
7
Preacher Curl (Barbell)
2
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
2
Skull Crusher
3
12 reps
3
Upright Row (Barbell)
3
12 reps
4
Shoulder Press (Plate Loaded)
3
12 reps
5
Seated Military Press (Barbell)
3
10 reps
6
Incline Curl (Dumbbell)
3
12 reps
7
Preacher Curl (Barbell)
2
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
2
Skull Crusher
3
12 reps
3
Upright Row (Barbell)
3
12 reps
4
Shoulder Press (Plate Loaded)
3
12 reps
5
Seated Military Press (Barbell)
3
10 reps
6
Incline Curl (Dumbbell)
3
12 reps
7
Preacher Curl (Barbell)
2
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
10 reps
2
Skull Crusher
3
10 reps
3
Upright Row (Barbell)
3
10 reps
4
Shoulder Press (Plate Loaded)
3
10 reps
5
Seated Military Press (Barbell)
3
8 reps
6
Incline Curl (Dumbbell)
3
10 reps
7
Preacher Curl (Barbell)
2
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
10 reps
2
Skull Crusher
3
10 reps
3
Upright Row (Barbell)
3
10 reps
4
Shoulder Press (Plate Loaded)
3
10 reps
5
Seated Military Press (Barbell)
3
8 reps
6
Incline Curl (Dumbbell)
3
10 reps
7
Preacher Curl (Barbell)
2
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8 reps
2
Skull Crusher
3
8 reps
3
Upright Row (Barbell)
3
8 reps
4
Shoulder Press (Plate Loaded)
3
8 reps
5
Seated Military Press (Barbell)
3
8 reps
6
Incline Curl (Dumbbell)
3
8 reps
7
Preacher Curl (Barbell)
2
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8 reps
2
Skull Crusher
3
8 reps
3
Upright Row (Barbell)
3
8 reps
4
Shoulder Press (Plate Loaded)
3
8 reps
5
Seated Military Press (Barbell)
3
8 reps
6
Incline Curl (Dumbbell)
3
8 reps
7
Preacher Curl (Barbell)
2
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8 reps
2
Skull Crusher
3
8 reps
3
Upright Row (Barbell)
3
8 reps
4
Shoulder Press (Plate Loaded)
3
8 reps
5
Seated Military Press (Barbell)
3
8 reps
6
Incline Curl (Dumbbell)
3
8 reps
7
Preacher Curl (Barbell)
2
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8 reps
2
Skull Crusher
3
8 reps
3
Upright Row (Barbell)
3
8 reps
4
Shoulder Press (Plate Loaded)
3
8 reps
5
Seated Military Press (Barbell)
1
1
1
8 reps
4 reps
1 reps
6
Incline Curl (Dumbbell)
3
8 reps
7
Preacher Curl (Barbell)
2
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
15 reps
50%
2
Bench Press (Close Grip)
2
12 reps
3
Bench Press (Paused)
2
12 reps
4
JM Press
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
15 reps
60%
2
Bench Press (Close Grip)
2
12 reps
3
Bench Press (Paused)
2
12 reps
4
JM Press
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
15 reps
65%
2
Bench Press (Close Grip)
2
12 reps
3
Bench Press (Paused)
2
12 reps
4
JM Press
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Bench Press (Close Grip)
2
10 reps
3
Bench Press (Paused)
2
10 reps
4
JM Press
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Bench Press (Close Grip)
2
10 reps
3
Bench Press (Paused)
2
10 reps
4
JM Press
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
80%
2
Bench Press (Close Grip)
2
8 reps
3
Bench Press (Paused)
2
8 reps
4
JM Press
3
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Bench Press (Close Grip)
2
8 reps
3
Bench Press (Paused)
2
8 reps
4
JM Press
3
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
80%
2
Bench Press (Close Grip)
2
6 reps
3
Bench Press (Paused)
2
6 reps
4
JM Press
3
6 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
2 reps
85%
2
Bench Press (Close Grip)
2
6 reps
3
Bench Press (Paused)
2
6 reps
4
JM Press
3
6 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2 reps
90%
2
Bench Press (Close Grip)
2
6 reps
3
Bench Press (Paused)
2
6 reps
4
JM Press
3
6 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
55%
2
Romanian Deadlift (Dumbbell)
2
15 reps
3
Leg Extension
2
15 reps
4
Leg Curl
2
15 reps
5
Leg Press
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
55%
2
Romanian Deadlift (Dumbbell)
2
15 reps
3
Leg Extension
2
15 reps
4
Leg Curl
2
15 reps
5
Leg Press
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
55%
2
Romanian Deadlift (Dumbbell)
2
15 reps
3
Leg Extension
2
15 reps
4
Leg Curl
2
15 reps
5
Leg Press
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
65%
2
Romanian Deadlift (Dumbbell)
2
12 reps
3
Leg Extension
2
12 reps
4
Leg Curl
2
12 reps
5
Leg Press
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
65%
2
Romanian Deadlift (Dumbbell)
2
12 reps
3
Leg Extension
2
12 reps
4
Leg Curl
2
12 reps
5
Leg Press
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
2
Romanian Deadlift (Dumbbell)
2
12 reps
3
Leg Extension
2
12 reps
4
Leg Curl
2
12 reps
5
Leg Press
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
2
Romanian Deadlift (Dumbbell)
2
10 reps
3
Leg Extension
2
10 reps
4
Leg Curl
2
10 reps
5
Leg Press
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Romanian Deadlift (Dumbbell)
2
12 reps
3
Leg Extension
2
12 reps
4
Leg Curl
2
12 reps
5
Leg Press
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Romanian Deadlift (Dumbbell)
2
12 reps
3
Leg Extension
2
12 reps
4
Leg Curl
2
12 reps
5
Leg Press
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
3 reps
2
Romanian Deadlift (Dumbbell)
2
12 reps
3
Leg Extension
2
12 reps
4
Leg Curl
2
12 reps
5
Leg Press
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
6 reps
3
Leg Extension
2
8 reps
4
Leg Curl
2
8 reps
5
Leg Press
3
8 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
2
Bent Over Row (Dumbbell)
2
15 reps
3
Tricep Extension (Cable)
2
15 reps
4
Skull Crusher
2
15 reps
5
Preacher Curl (Barbell)
2
15 reps
6
Incline Curl (Dumbbell)
2
15 reps
7
Shoulder Press (Plate Loaded)
3
15 reps
8
Lateral Raise (Dumbbell)
3
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
2
Bent Over Row (Dumbbell)
2
15 reps
3
Tricep Extension (Cable)
2
15 reps
4
Skull Crusher
2
15 reps
5
Preacher Curl (Barbell)
2
15 reps
6
Incline Curl (Dumbbell)
2
15 reps
7
Shoulder Press (Plate Loaded)
3
15 reps
8
Lateral Raise (Dumbbell)
3
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
2
Bent Over Row (Dumbbell)
2
15 reps
3
Tricep Extension (Cable)
2
15 reps
4
Skull Crusher
2
15 reps
5
Preacher Curl (Barbell)
2
15 reps
6
Incline Curl (Dumbbell)
2
15 reps
7
Shoulder Press (Plate Loaded)
3
15 reps
8
Lateral Raise (Dumbbell)
3
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
2
Bent Over Row (Dumbbell)
2
12 reps
3
Tricep Extension (Cable)
2
12 reps
4
Skull Crusher
2
12 reps
5
Preacher Curl (Barbell)
2
12 reps
6
Incline Curl (Dumbbell)
2
12 reps
7
Shoulder Press (Plate Loaded)
3
12 reps
8
Lateral Raise (Dumbbell)
3
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
2
Bent Over Row (Dumbbell)
2
12 reps
3
Tricep Extension (Cable)
2
12 reps
4
Skull Crusher
2
12 reps
5
Preacher Curl (Barbell)
2
12 reps
6
Incline Curl (Dumbbell)
2
12 reps
7
Shoulder Press (Plate Loaded)
3
12 reps
8
Lateral Raise (Dumbbell)
3
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
2
Bent Over Row (Dumbbell)
2
12 reps
3
Tricep Extension (Cable)
2
12 reps
4
Skull Crusher
2
12 reps
5
Preacher Curl (Barbell)
2
12 reps
6
Incline Curl (Dumbbell)
2
12 reps
7
Shoulder Press (Plate Loaded)
3
12 reps
8
Lateral Raise (Dumbbell)
3
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
2
Bent Over Row (Dumbbell)
2
10 reps
3
Tricep Extension (Cable)
2
10 reps
4
Skull Crusher
2
10 reps
5
Preacher Curl (Barbell)
2
10 reps
6
Incline Curl (Dumbbell)
2
10 reps
7
Shoulder Press (Plate Loaded)
3
10 reps
8
Lateral Raise (Dumbbell)
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
2
Bent Over Row (Dumbbell)
2
12 reps
3
Tricep Extension (Cable)
2
12 reps
4
Skull Crusher
2
12 reps
5
Preacher Curl (Barbell)
2
12 reps
6
Incline Curl (Dumbbell)
2
12 reps
7
Shoulder Press (Plate Loaded)
3
12 reps
8
Lateral Raise (Dumbbell)
3
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
2
Bent Over Row (Dumbbell)
2
12 reps
3
Tricep Extension (Cable)
2
12 reps
4
Skull Crusher
2
12 reps
5
Preacher Curl (Barbell)
2
12 reps
6
Incline Curl (Dumbbell)
2
12 reps
7
Shoulder Press (Plate Loaded)
3
12 reps
8
Lateral Raise (Dumbbell)
3
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
2
Bent Over Row (Dumbbell)
2
12 reps
3
Tricep Extension (Cable)
2
12 reps
4
Skull Crusher
2
12 reps
5
Preacher Curl (Barbell)
2
12 reps
6
Incline Curl (Dumbbell)
2
12 reps
7
Shoulder Press (Plate Loaded)
3
12 reps
8
Lateral Raise (Dumbbell)
3
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
2
Bent Over Row (Dumbbell)
2
12 reps
3
Tricep Extension (Cable)
2
12 reps
4
Skull Crusher
2
12 reps
5
Preacher Curl (Barbell)
2
12 reps
6
Incline Curl (Dumbbell)
2
12 reps
7
Shoulder Press (Plate Loaded)
3
12 reps
8
Lateral Raise (Dumbbell)
3
12 reps
Week 1
1 / 11 Weeks
Day 2
1
Hack Squat3 Sets
15 Reps
2
Leg Press3 Sets
15 Reps
3
Romanian Deadlift (Barbell)3 Sets
15 Reps
4
Leg Curl3 Sets
15 Reps
5
Leg Extension3 Sets
15 Reps
6
Seated Calf Raise3 Sets
15 Reps
Day 1
1
Bench Press (Barbell)5 Sets
15 Reps
55%
2
Incline Bench Press (Dumbbell)3 Sets
15 Reps
3
Chest Press (Machine)3 Sets
15 Reps
4
Dip (Bodyweight)3 Sets
12 Reps
5
Lat Pulldown3 Sets
15 Reps
6
Single Arm Iso Row3 Sets
15 Reps
7
Chest Supported Row (Machine)3 Sets
15 Reps
8
Rear Delt Fly (Dumbbell)3 Sets
15 Reps
Day 4
1
Bench Press (Barbell)3 Sets
15 Reps
50%
2
Bench Press (Close Grip)2 Sets
12 Reps
3
Bench Press (Paused)2 Sets
12 Reps
4
JM Press3 Sets
12 Reps
Day 3
1
Tricep Pushdown (Cable)3 Sets
15 Reps
2
Skull Crusher3 Sets
15 Reps
3
Upright Row (Barbell)3 Sets
15 Reps
4
Shoulder Press (Plate Loaded)3 Sets
15 Reps
5
Seated Military Press (Barbell)3 Sets
12 Reps
6
Incline Curl (Dumbbell)3 Sets
15 Reps
7
Preacher Curl (Barbell)2 Sets
15 Reps
Day 5
1
Squat (Barbell)3 Sets
15 Reps
55%
2
Romanian Deadlift (Dumbbell)2 Sets
15 Reps
3
Leg Extension2 Sets
15 Reps
4
Leg Curl2 Sets
15 Reps
5
Leg Press3 Sets
15 Reps
Day 6
1
Lat Pulldown2 Sets
15 Reps
2
Bent Over Row (Dumbbell)2 Sets
15 Reps
3
Tricep Extension (Cable)2 Sets
15 Reps
4
Skull Crusher2 Sets
15 Reps
5
Preacher Curl (Barbell)2 Sets
15 Reps
6
Incline Curl (Dumbbell)2 Sets
15 Reps
7
Shoulder Press (Plate Loaded)3 Sets
15 Reps
8
Lateral Raise (Dumbbell)3 Sets
15 Reps