Program Description
Shredded as fvck
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalPowerbuilding, Powerlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedApr 19, 2024 11:25
- Last EditedAug 21, 2024 03:42
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4
20 reps
10 reps
6 reps
6 reps
4 reps
1%
10%
20%
25%
30%
2
Leg Press (45 Degrees)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
2%
3%
4%
5%
3
Leg Extension
1
1
1
1
12 reps
10 reps
8 reps
8 reps
40%
50%
70%
80%
4
Pendlay Row
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
10%
10%
15%
20%
5
Standing Calf Raise
1
1
1
1
1
15-20 reps
8-10 reps
6-8 reps
6-8 reps
6-8 reps
1%
10%
20%
25%
30%
6
Seated Calf Raise
1
1
1
1
1
8-10 reps
6-8 reps
4-6 reps
4-6 reps
4-6 reps
10%
15%
20%
25%
30%
7
Side Crunch (Cable)
1
1
1
1
1
12-15 reps
10-12 reps
8-10 reps
8-10 reps
8-10 reps
35%
45%
55%
60%
70%
8
Leg Raise (Captain's Chair)
1
2
8-10 reps
6-8 reps
1%
5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4
20 reps
10 reps
6 reps
6 reps
4 reps
1%
10%
20%
25%
30%
2
Leg Press (45 Degrees)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
2%
3%
4%
5%
3
Leg Extension
1
1
1
1
12 reps
10 reps
8 reps
8 reps
40%
50%
70%
80%
4
Pendlay Row
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
10%
10%
15%
20%
5
Standing Calf Raise
1
1
1
1
1
15-20 reps
8-10 reps
6-8 reps
6-8 reps
6-8 reps
1%
10%
20%
25%
30%
6
Seated Calf Raise
1
1
1
1
1
8-10 reps
6-8 reps
4-6 reps
4-6 reps
4-6 reps
10%
15%
20%
25%
30%
7
Side Crunch (Cable)
1
1
1
1
1
12-15 reps
10-12 reps
8-10 reps
8-10 reps
8-10 reps
35%
45%
55%
60%
70%
8
Leg Raise (Captain's Chair)
1
2
8-10 reps
6-8 reps
1%
5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4
20 reps
10 reps
6 reps
6 reps
4 reps
1%
10%
20%
25%
30%
2
Leg Press (45 Degrees)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
2%
3%
4%
5%
3
Leg Extension
1
1
1
1
12 reps
10 reps
8 reps
8 reps
40%
50%
70%
80%
4
Pendlay Row
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
10%
10%
15%
20%
5
Standing Calf Raise
1
1
1
1
1
15-20 reps
8-10 reps
6-8 reps
6-8 reps
6-8 reps
1%
10%
20%
25%
30%
6
Seated Calf Raise
1
1
1
1
1
8-10 reps
6-8 reps
4-6 reps
4-6 reps
4-6 reps
10%
15%
20%
25%
30%
7
Side Crunch (Cable)
1
1
1
1
1
12-15 reps
10-12 reps
8-10 reps
8-10 reps
8-10 reps
35%
45%
55%
60%
70%
8
Leg Raise (Captain's Chair)
1
2
8-10 reps
6-8 reps
1%
5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4
20 reps
10 reps
6 reps
6 reps
4 reps
1%
10%
20%
25%
30%
2
Leg Press (45 Degrees)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
2%
3%
4%
5%
3
Leg Extension
1
1
1
1
12 reps
10 reps
8 reps
8 reps
40%
50%
70%
80%
4
Pendlay Row
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
10%
10%
15%
20%
5
Standing Calf Raise
1
1
1
1
1
15-20 reps
8-10 reps
6-8 reps
6-8 reps
6-8 reps
1%
10%
20%
25%
30%
6
Seated Calf Raise
1
1
1
1
1
8-10 reps
6-8 reps
4-6 reps
4-6 reps
4-6 reps
10%
15%
20%
25%
30%
7
Side Crunch (Cable)
1
1
1
1
1
12-15 reps
10-12 reps
8-10 reps
8-10 reps
8-10 reps
35%
45%
55%
60%
70%
8
Leg Raise (Captain's Chair)
1
2
8-10 reps
6-8 reps
1%
5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4
20 reps
10 reps
6 reps
4 reps
2
Leg Press (45 Degrees)
1
1
2
10-12 reps
8-10 reps
6-8 reps
3
Leg Extension
1
1
2
12 reps
10 reps
8 reps
4
Pendlay Row
1
1
2
10-12 reps
8-10 reps
6-8 reps
5
Standing Calf Raise
1
1
3
15-20 reps
8-10 reps
6-8 reps
6
Seated Calf Raise
1
1
3
8-10 reps
6-8 reps
4-6 reps
7
Side Crunch (Cable)
1
1
3
12-15 reps
10-12 reps
8-10 reps
8
Leg Raise (Captain's Chair)
1
2
8-10 reps
6-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4
20 reps
10 reps
6 reps
4 reps
2
Leg Press (45 Degrees)
1
1
2
10-12 reps
8-10 reps
6-8 reps
3
Leg Extension
1
1
2
12 reps
10 reps
8 reps
4
Pendlay Row
1
1
2
10-12 reps
8-10 reps
6-8 reps
5
Standing Calf Raise
1
1
3
15-20 reps
8-10 reps
6-8 reps
6
Seated Calf Raise
1
1
3
8-10 reps
6-8 reps
4-6 reps
7
Side Crunch (Cable)
1
1
3
12-15 reps
10-12 reps
8-10 reps
8
Leg Raise (Captain's Chair)
1
2
8-10 reps
6-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4
20 reps
10 reps
6 reps
4 reps
2
Leg Press (45 Degrees)
1
1
2
10-12 reps
8-10 reps
6-8 reps
3
Leg Extension
1
1
2
12 reps
10 reps
8 reps
4
Pendlay Row
1
1
2
10-12 reps
8-10 reps
6-8 reps
5
Standing Calf Raise
1
1
3
15-20 reps
8-10 reps
6-8 reps
6
Seated Calf Raise
1
1
3
8-10 reps
6-8 reps
4-6 reps
7
Side Crunch (Cable)
1
1
3
12-15 reps
10-12 reps
8-10 reps
8
Leg Raise (Captain's Chair)
1
2
8-10 reps
6-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4
20 reps
10 reps
6 reps
4 reps
2
Leg Press (45 Degrees)
1
1
2
10-12 reps
8-10 reps
6-8 reps
3
Leg Extension
1
1
2
12 reps
10 reps
8 reps
4
Pendlay Row
1
1
2
10-12 reps
8-10 reps
6-8 reps
5
Standing Calf Raise
1
1
3
15-20 reps
8-10 reps
6-8 reps
6
Seated Calf Raise
1
1
3
8-10 reps
6-8 reps
4-6 reps
7
Side Crunch (Cable)
1
1
3
12-15 reps
10-12 reps
8-10 reps
8
Leg Raise (Captain's Chair)
1
2
8-10 reps
6-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4
20 reps
10 reps
6 reps
4 reps
2
Leg Press (45 Degrees)
1
1
2
10-12 reps
8-10 reps
6-8 reps
3
Leg Extension
1
1
2
12 reps
10 reps
8 reps
4
Pendlay Row
1
1
2
10-12 reps
8-10 reps
6-8 reps
5
Standing Calf Raise
1
1
3
15-20 reps
8-10 reps
6-8 reps
6
Seated Calf Raise
1
1
3
8-10 reps
6-8 reps
4-6 reps
7
Side Crunch (Cable)
1
1
3
12-15 reps
10-12 reps
8-10 reps
8
Leg Raise (Captain's Chair)
1
2
8-10 reps
6-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4
20 reps
10 reps
6 reps
4 reps
2
Leg Press (45 Degrees)
1
1
2
10-12 reps
8-10 reps
6-8 reps
3
Leg Extension
1
1
2
12 reps
10 reps
8 reps
4
Pendlay Row
1
1
2
10-12 reps
8-10 reps
6-8 reps
5
Standing Calf Raise
1
1
3
15-20 reps
8-10 reps
6-8 reps
6
Seated Calf Raise
1
1
3
8-10 reps
6-8 reps
4-6 reps
7
Side Crunch (Cable)
1
1
3
12-15 reps
10-12 reps
8-10 reps
8
Leg Raise (Captain's Chair)
1
2
8-10 reps
6-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4
20 reps
10 reps
6 reps
4 reps
2
Leg Press (45 Degrees)
1
1
2
10-12 reps
8-10 reps
6-8 reps
3
Leg Extension
1
1
2
12 reps
10 reps
8 reps
4
Pendlay Row
1
1
2
10-12 reps
8-10 reps
6-8 reps
5
Standing Calf Raise
1
1
3
15-20 reps
8-10 reps
6-8 reps
6
Seated Calf Raise
1
1
3
8-10 reps
6-8 reps
4-6 reps
7
Side Crunch (Cable)
1
1
3
12-15 reps
10-12 reps
8-10 reps
8
Leg Raise (Captain's Chair)
1
2
8-10 reps
6-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4
20 reps
10 reps
6 reps
4 reps
2
Leg Press (45 Degrees)
1
1
2
10-12 reps
8-10 reps
6-8 reps
3
Leg Extension
1
1
2
12 reps
10 reps
8 reps
4
Pendlay Row
1
1
2
10-12 reps
8-10 reps
6-8 reps
5
Standing Calf Raise
1
1
3
15-20 reps
8-10 reps
6-8 reps
6
Seated Calf Raise
1
1
3
8-10 reps
6-8 reps
4-6 reps
7
Side Crunch (Cable)
1
1
3
12-15 reps
10-12 reps
8-10 reps
8
Leg Raise (Captain's Chair)
1
2
8-10 reps
6-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
4
10 reps
8 reps
6 reps
4 reps
10%
15%
20%
30%
2
Incline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
6-8 reps
14%
20%
24%
28%
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
12%
16%
20%
24%
4
Lateral Raise (Cable)
2
1
1
8-10 reps
6-8 reps
6-8 reps
1%
2%
3%
5
Lying Tricep Extension (Barbell)
1
1
1
4-6 reps
2-4 reps
4-6 reps
20%
26%
30%
6
Overhead Tricep Extension (Cable)
1
1
1
10-12 reps
6-8 reps
6-8 reps
4%
6%
8%
7
Tricep Rope Push Down (Cable)
1
1
1
10-12 reps
6-8 reps
6-8 reps
30%
45%
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
4
10 reps
8 reps
6 reps
4 reps
10%
15%
20%
30%
2
Incline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
6-8 reps
14%
20%
24%
28%
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
12%
16%
20%
24%
4
Lateral Raise (Cable)
2
1
1
8-10 reps
6-8 reps
6-8 reps
1%
2%
3%
5
Lying Tricep Extension (Barbell)
1
1
1
4-6 reps
2-4 reps
4-6 reps
20%
26%
30%
6
Overhead Tricep Extension (Cable)
1
1
1
10-12 reps
6-8 reps
6-8 reps
4%
6%
8%
7
Tricep Rope Push Down (Cable)
1
1
1
10-12 reps
6-8 reps
6-8 reps
30%
45%
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
4
10 reps
8 reps
6 reps
4 reps
10%
15%
20%
30%
2
Incline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
6-8 reps
14%
20%
24%
28%
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
12%
16%
20%
24%
4
Lateral Raise (Cable)
2
1
1
8-10 reps
6-8 reps
6-8 reps
1%
2%
3%
5
Lying Tricep Extension (Barbell)
1
1
1
4-6 reps
2-4 reps
4-6 reps
20%
26%
30%
6
Overhead Tricep Extension (Cable)
1
1
1
10-12 reps
6-8 reps
6-8 reps
4%
6%
8%
7
Tricep Rope Push Down (Cable)
1
1
1
10-12 reps
6-8 reps
6-8 reps
30%
45%
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
4
10 reps
8 reps
6 reps
4 reps
10%
15%
20%
30%
2
Incline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
6-8 reps
14%
20%
24%
28%
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
12%
16%
20%
24%
4
Lateral Raise (Cable)
2
1
1
8-10 reps
6-8 reps
6-8 reps
1%
2%
3%
5
Lying Tricep Extension (Barbell)
1
1
1
4-6 reps
2-4 reps
4-6 reps
20%
26%
30%
6
Overhead Tricep Extension (Cable)
1
1
1
10-12 reps
6-8 reps
6-8 reps
4%
6%
8%
7
Tricep Rope Push Down (Cable)
1
1
1
10-12 reps
6-8 reps
6-8 reps
30%
45%
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
4
10 reps
8 reps
6 reps
4 reps
2
Incline Bench Press (Dumbbell)
2
2
8-10 reps
6-8 reps
3
Seated Shoulder Press (Dumbbell)
1
1
2
10-12 reps
8-10 reps
6-8 reps
4
Lateral Raise (Cable)
2
2
8-10 reps
6-8 reps
5
Lying Tricep Extension (Barbell)
2
1
4-6 reps
2-4 reps
6
Overhead Tricep Extension (Cable)
1
2
10-12 reps
6-8 reps
7
Tricep Rope Push Down (Cable)
1
2
10-12 reps
6-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
4
10 reps
8 reps
6 reps
4 reps
2
Incline Bench Press (Dumbbell)
2
2
8-10 reps
6-8 reps
3
Seated Shoulder Press (Dumbbell)
1
1
2
10-12 reps
8-10 reps
6-8 reps
4
Lateral Raise (Cable)
2
2
8-10 reps
6-8 reps
5
Lying Tricep Extension (Barbell)
2
1
4-6 reps
2-4 reps
6
Overhead Tricep Extension (Cable)
1
2
10-12 reps
6-8 reps
7
Tricep Rope Push Down (Cable)
1
2
10-12 reps
6-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
4
10 reps
8 reps
6 reps
4 reps
2
Incline Bench Press (Dumbbell)
2
2
8-10 reps
6-8 reps
3
Seated Shoulder Press (Dumbbell)
1
1
2
10-12 reps
8-10 reps
6-8 reps
4
Lateral Raise (Cable)
2
2
8-10 reps
6-8 reps
5
Lying Tricep Extension (Barbell)
2
1
4-6 reps
2-4 reps
6
Overhead Tricep Extension (Cable)
1
2
10-12 reps
6-8 reps
7
Tricep Rope Push Down (Cable)
1
2
10-12 reps
6-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
4
10 reps
8 reps
6 reps
4 reps
2
Incline Bench Press (Dumbbell)
2
2
8-10 reps
6-8 reps
3
Seated Shoulder Press (Dumbbell)
1
1
2
10-12 reps
8-10 reps
6-8 reps
4
Lateral Raise (Cable)
2
2
8-10 reps
6-8 reps
5
Lying Tricep Extension (Barbell)
2
1
4-6 reps
2-4 reps
6
Overhead Tricep Extension (Cable)
1
2
10-12 reps
6-8 reps
7
Tricep Rope Push Down (Cable)
1
2
10-12 reps
6-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
4
10 reps
8 reps
6 reps
4 reps
2
Incline Bench Press (Dumbbell)
2
2
8-10 reps
6-8 reps
3
Seated Shoulder Press (Dumbbell)
1
1
2
10-12 reps
8-10 reps
6-8 reps
4
Lateral Raise (Cable)
2
2
8-10 reps
6-8 reps
5
Lying Tricep Extension (Barbell)
2
1
4-6 reps
2-4 reps
6
Overhead Tricep Extension (Cable)
1
2
10-12 reps
6-8 reps
7
Tricep Rope Push Down (Cable)
1
2
10-12 reps
6-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
4
10 reps
8 reps
6 reps
4 reps
2
Incline Bench Press (Dumbbell)
2
2
8-10 reps
6-8 reps
3
Seated Shoulder Press (Dumbbell)
1
1
2
10-12 reps
8-10 reps
6-8 reps
4
Lateral Raise (Cable)
2
2
8-10 reps
6-8 reps
5
Lying Tricep Extension (Barbell)
2
1
4-6 reps
2-4 reps
6
Overhead Tricep Extension (Cable)
1
2
10-12 reps
6-8 reps
7
Tricep Rope Push Down (Cable)
1
2
10-12 reps
6-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
4
10 reps
8 reps
6 reps
4 reps
2
Incline Bench Press (Dumbbell)
2
2
8-10 reps
6-8 reps
3
Seated Shoulder Press (Dumbbell)
1
1
2
10-12 reps
8-10 reps
6-8 reps
4
Lateral Raise (Cable)
2
2
8-10 reps
6-8 reps
5
Lying Tricep Extension (Barbell)
2
1
4-6 reps
2-4 reps
6
Overhead Tricep Extension (Cable)
1
2
10-12 reps
6-8 reps
7
Tricep Rope Push Down (Cable)
1
2
10-12 reps
6-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
4
10 reps
8 reps
6 reps
4 reps
2
Incline Bench Press (Dumbbell)
2
2
8-10 reps
6-8 reps
3
Seated Shoulder Press (Dumbbell)
1
1
2
10-12 reps
8-10 reps
6-8 reps
4
Lateral Raise (Cable)
2
2
8-10 reps
6-8 reps
5
Lying Tricep Extension (Barbell)
2
1
4-6 reps
2-4 reps
6
Overhead Tricep Extension (Cable)
1
2
10-12 reps
6-8 reps
7
Tricep Rope Push Down (Cable)
1
2
10-12 reps
6-8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4
20 reps
10 reps
8 reps
4 reps
6 reps
100%
1%
2%
2%
3%
2
Pendlay Row
1
1
2
8-10 reps
6-8 reps
4-6 reps
10%
15%
20%
3
Dumbbell Row
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
14%
16%
20%
24%
4
Shrug (Dumbbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
20%
24%
28%
32%
5
Bicep Curl (Barbell)
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
7%
10%
13%
15%
6
Preacher Curl (Barbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
1%
2%
3%
4%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4
20 reps
10 reps
8 reps
4 reps
6 reps
100%
1%
2%
2%
3%
2
Pendlay Row
1
1
2
8-10 reps
6-8 reps
4-6 reps
10%
15%
20%
3
Dumbbell Row
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
14%
16%
20%
24%
4
Shrug (Dumbbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
20%
24%
28%
32%
5
Bicep Curl (Barbell)
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
7%
10%
13%
15%
6
Preacher Curl (Barbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
1%
2%
3%
4%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4
20 reps
10 reps
8 reps
4 reps
6 reps
100%
1%
2%
2%
3%
2
Pendlay Row
1
1
2
8-10 reps
6-8 reps
4-6 reps
10%
15%
20%
3
Dumbbell Row
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
14%
16%
20%
24%
4
Shrug (Dumbbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
20%
24%
28%
32%
5
Bicep Curl (Barbell)
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
7%
10%
13%
15%
6
Preacher Curl (Barbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
1%
2%
3%
4%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4
20 reps
10 reps
8 reps
4 reps
6 reps
100%
1%
2%
2%
3%
2
Pendlay Row
1
1
2
8-10 reps
6-8 reps
4-6 reps
10%
15%
20%
3
Dumbbell Row
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
14%
16%
20%
24%
4
Shrug (Dumbbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
20%
24%
28%
32%
5
Bicep Curl (Barbell)
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
7%
10%
13%
15%
6
Preacher Curl (Barbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
1%
2%
3%
4%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4
20 reps
10 reps
8 reps
4 reps
6 reps
2
Pendlay Row
1
1
2
8-10 reps
6-8 reps
4-6 reps
3
Dumbbell Row
1
1
2
10-12 reps
8-10 reps
6-8 reps
4
Shrug (Dumbbell)
1
1
2
10-12 reps
8-10 reps
6-8 reps
5
Bicep Curl (Barbell)
1
2
1
8-10 reps
6-8 reps
4-6 reps
6
Preacher Curl (Barbell)
2
1
1
10-12 reps
8-10 reps
6-8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4
20 reps
10 reps
8 reps
4 reps
6 reps
2
Pendlay Row
1
1
2
8-10 reps
6-8 reps
4-6 reps
3
Dumbbell Row
1
1
2
10-12 reps
8-10 reps
6-8 reps
4
Shrug (Dumbbell)
1
1
2
10-12 reps
8-10 reps
6-8 reps
5
Bicep Curl (Barbell)
1
2
1
8-10 reps
6-8 reps
4-6 reps
6
Preacher Curl (Barbell)
2
1
1
10-12 reps
8-10 reps
6-8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4
20 reps
10 reps
8 reps
4 reps
6 reps
2
Pendlay Row
1
1
2
8-10 reps
6-8 reps
4-6 reps
3
Dumbbell Row
1
1
2
10-12 reps
8-10 reps
6-8 reps
4
Shrug (Dumbbell)
1
1
2
10-12 reps
8-10 reps
6-8 reps
5
Bicep Curl (Barbell)
1
2
1
8-10 reps
6-8 reps
4-6 reps
6
Preacher Curl (Barbell)
2
1
1
10-12 reps
8-10 reps
6-8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4
20 reps
10 reps
8 reps
4 reps
6 reps
2
Pendlay Row
1
1
2
8-10 reps
6-8 reps
4-6 reps
3
Dumbbell Row
1
1
2
10-12 reps
8-10 reps
6-8 reps
4
Shrug (Dumbbell)
1
1
2
10-12 reps
8-10 reps
6-8 reps
5
Bicep Curl (Barbell)
1
2
1
8-10 reps
6-8 reps
4-6 reps
6
Preacher Curl (Barbell)
2
1
1
10-12 reps
8-10 reps
6-8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4
20 reps
10 reps
8 reps
4 reps
6 reps
2
Pendlay Row
1
1
2
8-10 reps
6-8 reps
4-6 reps
3
Dumbbell Row
1
1
2
10-12 reps
8-10 reps
6-8 reps
4
Shrug (Dumbbell)
1
1
2
10-12 reps
8-10 reps
6-8 reps
5
Bicep Curl (Barbell)
1
2
1
8-10 reps
6-8 reps
4-6 reps
6
Preacher Curl (Barbell)
2
1
1
10-12 reps
8-10 reps
6-8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4
20 reps
10 reps
8 reps
4 reps
6 reps
2
Pendlay Row
1
1
2
8-10 reps
6-8 reps
4-6 reps
3
Dumbbell Row
1
1
2
10-12 reps
8-10 reps
6-8 reps
4
Shrug (Dumbbell)
1
1
2
10-12 reps
8-10 reps
6-8 reps
5
Bicep Curl (Barbell)
1
2
1
8-10 reps
6-8 reps
4-6 reps
6
Preacher Curl (Barbell)
2
1
1
10-12 reps
8-10 reps
6-8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4
20 reps
10 reps
8 reps
4 reps
6 reps
2
Pendlay Row
1
1
2
8-10 reps
6-8 reps
4-6 reps
3
Dumbbell Row
1
1
2
10-12 reps
8-10 reps
6-8 reps
4
Shrug (Dumbbell)
1
1
2
10-12 reps
8-10 reps
6-8 reps
5
Bicep Curl (Barbell)
1
2
1
8-10 reps
6-8 reps
4-6 reps
6
Preacher Curl (Barbell)
2
1
1
10-12 reps
8-10 reps
6-8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4
20 reps
10 reps
8 reps
4 reps
6 reps
2
Pendlay Row
1
1
2
8-10 reps
6-8 reps
4-6 reps
3
Dumbbell Row
1
1
2
10-12 reps
8-10 reps
6-8 reps
4
Shrug (Dumbbell)
1
1
2
10-12 reps
8-10 reps
6-8 reps
5
Bicep Curl (Barbell)
1
2
1
8-10 reps
6-8 reps
4-6 reps
6
Preacher Curl (Barbell)
2
1
1
10-12 reps
8-10 reps
6-8 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
4
15 reps
8 reps
6 reps
3 reps
4 reps
1%
8%
10%
15%
20%
2
Lateral Raise (Dumbbell)
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
6-8 reps
6%
8%
10%
12%
14%
4
Reverse Pec Deck
1
1
1
2
8-10 reps
6-8 reps
6-8 reps
6-8 reps
35%
45%
60%
70%
5
Squat (Barbell)
1
1
2
15-20 reps
10-12 reps
10-12 reps
1%
10%
20%
6
Seated Calf Raise
1
1
2
10-12 reps
10-12 reps
6-8 reps
10%
15%
20%
7
Standing Calf Raise
1
1
1
1
1
10-12 reps
10-12 reps
6-10 reps
6-10 reps
6-10 reps
10%
15%
20%
25%
30%
8
Side Crunch (Cable)
1
1
1
1
1
10-12 reps
10-12 reps
6-8 reps
6-8 reps
6-8 reps
30%
50%
60%
65%
70%
9
Leg Raise (Captain's Chair)
1
2
10-12 reps
10-12 reps
1%
5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
4
15 reps
8 reps
6 reps
3 reps
4 reps
1%
8%
10%
15%
20%
2
Lateral Raise (Dumbbell)
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
6-8 reps
6%
8%
10%
12%
14%
4
Reverse Pec Deck
1
1
1
2
8-10 reps
6-8 reps
6-8 reps
6-8 reps
35%
45%
60%
70%
5
Squat (Barbell)
1
1
2
15-20 reps
10-12 reps
10-12 reps
1%
10%
20%
6
Seated Calf Raise
1
1
2
10-12 reps
10-12 reps
6-8 reps
10%
15%
20%
7
Standing Calf Raise
1
1
1
1
1
10-12 reps
10-12 reps
6-10 reps
6-10 reps
6-10 reps
10%
15%
20%
25%
30%
8
Side Crunch (Cable)
1
1
1
1
1
10-12 reps
10-12 reps
6-8 reps
6-8 reps
6-8 reps
30%
50%
60%
65%
70%
9
Leg Raise (Captain's Chair)
1
2
10-12 reps
10-12 reps
1%
5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
4
15 reps
8 reps
6 reps
3 reps
4 reps
1%
8%
10%
15%
20%
2
Lateral Raise (Dumbbell)
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
6-8 reps
6%
8%
10%
12%
14%
4
Reverse Pec Deck
1
1
1
2
8-10 reps
6-8 reps
6-8 reps
6-8 reps
35%
45%
60%
70%
5
Squat (Barbell)
1
1
2
15-20 reps
10-12 reps
10-12 reps
1%
10%
20%
6
Seated Calf Raise
1
1
2
10-12 reps
10-12 reps
6-8 reps
10%
15%
20%
7
Standing Calf Raise
1
1
1
1
1
10-12 reps
10-12 reps
6-10 reps
6-10 reps
6-10 reps
10%
15%
20%
25%
30%
8
Side Crunch (Cable)
1
1
1
1
1
10-12 reps
10-12 reps
6-8 reps
6-8 reps
6-8 reps
30%
50%
60%
65%
70%
9
Leg Raise (Captain's Chair)
1
2
10-12 reps
10-12 reps
1%
5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
4
15 reps
8 reps
6 reps
3 reps
4 reps
1%
8%
10%
15%
20%
2
Lateral Raise (Dumbbell)
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
6-8 reps
6%
8%
10%
12%
14%
4
Reverse Pec Deck
1
1
1
2
8-10 reps
6-8 reps
6-8 reps
6-8 reps
35%
45%
60%
70%
5
Squat (Barbell)
1
1
2
15-20 reps
10-12 reps
10-12 reps
1%
10%
20%
6
Seated Calf Raise
1
1
2
10-12 reps
10-12 reps
6-8 reps
10%
15%
20%
7
Standing Calf Raise
1
1
1
1
1
10-12 reps
10-12 reps
6-10 reps
6-10 reps
6-10 reps
10%
15%
20%
25%
30%
8
Side Crunch (Cable)
1
1
1
1
1
10-12 reps
10-12 reps
6-8 reps
6-8 reps
6-8 reps
30%
50%
60%
65%
70%
9
Leg Raise (Captain's Chair)
1
2
10-12 reps
10-12 reps
1%
5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
4
15 reps
8 reps
6 reps
3 reps
4 reps
2
Lateral Raise (Dumbbell)
1
1
3
10-12 reps
8-10 reps
6-8 reps
4
Reverse Pec Deck
1
4
8-10 reps
6-8 reps
5
Squat (Barbell)
1
3
15-20 reps
10-12 reps
6
Seated Calf Raise
2
2
10-12 reps
6-8 reps
7
Standing Calf Raise
2
3
10-12 reps
6-10 reps
8
Side Crunch (Cable)
2
3
10-12 reps
6-8 reps
9
Leg Raise (Captain's Chair)
3
10-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
4
15 reps
8 reps
6 reps
3 reps
4 reps
2
Lateral Raise (Dumbbell)
1
1
3
10-12 reps
8-10 reps
6-8 reps
4
Reverse Pec Deck
1
4
8-10 reps
6-8 reps
5
Squat (Barbell)
1
3
15-20 reps
10-12 reps
6
Seated Calf Raise
2
2
10-12 reps
6-8 reps
7
Standing Calf Raise
2
3
10-12 reps
6-10 reps
8
Side Crunch (Cable)
2
3
10-12 reps
6-8 reps
9
Leg Raise (Captain's Chair)
3
10-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
4
15 reps
8 reps
6 reps
3 reps
4 reps
2
Lateral Raise (Dumbbell)
1
1
3
10-12 reps
8-10 reps
6-8 reps
4
Reverse Pec Deck
1
4
8-10 reps
6-8 reps
5
Squat (Barbell)
1
3
15-20 reps
10-12 reps
6
Seated Calf Raise
2
2
10-12 reps
6-8 reps
7
Standing Calf Raise
2
3
10-12 reps
6-10 reps
8
Side Crunch (Cable)
2
3
10-12 reps
6-8 reps
9
Leg Raise (Captain's Chair)
3
10-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
4
15 reps
8 reps
6 reps
3 reps
4 reps
2
Lateral Raise (Dumbbell)
1
1
3
10-12 reps
8-10 reps
6-8 reps
4
Reverse Pec Deck
1
4
8-10 reps
6-8 reps
5
Squat (Barbell)
1
3
15-20 reps
10-12 reps
6
Seated Calf Raise
2
2
10-12 reps
6-8 reps
7
Standing Calf Raise
2
3
10-12 reps
6-10 reps
8
Side Crunch (Cable)
2
3
10-12 reps
6-8 reps
9
Leg Raise (Captain's Chair)
3
10-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
4
15 reps
8 reps
6 reps
3 reps
4 reps
2
Lateral Raise (Dumbbell)
1
1
3
10-12 reps
8-10 reps
6-8 reps
4
Reverse Pec Deck
1
4
8-10 reps
6-8 reps
5
Squat (Barbell)
1
3
15-20 reps
10-12 reps
6
Seated Calf Raise
2
2
10-12 reps
6-8 reps
7
Standing Calf Raise
2
3
10-12 reps
6-10 reps
8
Side Crunch (Cable)
2
3
10-12 reps
6-8 reps
9
Leg Raise (Captain's Chair)
3
10-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
4
15 reps
8 reps
6 reps
3 reps
4 reps
2
Lateral Raise (Dumbbell)
1
1
3
10-12 reps
8-10 reps
6-8 reps
4
Reverse Pec Deck
1
4
8-10 reps
6-8 reps
5
Squat (Barbell)
1
3
15-20 reps
10-12 reps
6
Seated Calf Raise
2
2
10-12 reps
6-8 reps
7
Standing Calf Raise
2
3
10-12 reps
6-10 reps
8
Side Crunch (Cable)
2
3
10-12 reps
6-8 reps
9
Leg Raise (Captain's Chair)
3
10-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
4
15 reps
8 reps
6 reps
3 reps
4 reps
2
Lateral Raise (Dumbbell)
1
1
3
10-12 reps
8-10 reps
6-8 reps
4
Reverse Pec Deck
1
4
8-10 reps
6-8 reps
5
Squat (Barbell)
1
3
15-20 reps
10-12 reps
6
Seated Calf Raise
2
2
10-12 reps
6-8 reps
7
Standing Calf Raise
2
3
10-12 reps
6-10 reps
8
Side Crunch (Cable)
2
3
10-12 reps
6-8 reps
9
Leg Raise (Captain's Chair)
3
10-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
4
15 reps
8 reps
6 reps
3 reps
4 reps
2
Lateral Raise (Dumbbell)
1
1
3
10-12 reps
8-10 reps
6-8 reps
4
Reverse Pec Deck
1
4
8-10 reps
6-8 reps
5
Squat (Barbell)
1
3
15-20 reps
10-12 reps
6
Seated Calf Raise
2
2
10-12 reps
6-8 reps
7
Standing Calf Raise
2
3
10-12 reps
6-10 reps
8
Side Crunch (Cable)
2
3
10-12 reps
6-8 reps
9
Leg Raise (Captain's Chair)
3
10-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
20 reps
10 reps
6 reps
1%
10%
20%
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
16%
20%
24%
28%
3
Lying Tricep Extension (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
10%
12%
15%
20%
4
Bicep Curl (Barbell)
1
1
1
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
7%
10%
12%
15%
5
Wrist Curls
1
1
1
1
1
4-6 reps
4-6 reps
6-8 reps
6-8 reps
6-8 reps
3%
5%
8%
10%
12%
6
Reverse Wrist Curl (Dumbbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
3%
4%
5%
6%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
20 reps
10 reps
6 reps
1%
10%
20%
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
16%
20%
24%
28%
3
Lying Tricep Extension (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
10%
12%
15%
20%
4
Bicep Curl (Barbell)
1
1
1
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
7%
10%
12%
15%
5
Wrist Curls
1
1
1
1
1
4-6 reps
4-6 reps
6-8 reps
6-8 reps
6-8 reps
3%
5%
8%
10%
12%
6
Reverse Wrist Curl (Dumbbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
3%
4%
5%
6%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
20 reps
10 reps
6 reps
1%
10%
20%
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
16%
20%
24%
28%
3
Lying Tricep Extension (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
10%
12%
15%
20%
4
Bicep Curl (Barbell)
1
1
1
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
7%
10%
12%
15%
5
Wrist Curls
1
1
1
1
1
4-6 reps
4-6 reps
6-8 reps
6-8 reps
6-8 reps
3%
5%
8%
10%
12%
6
Reverse Wrist Curl (Dumbbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
3%
4%
5%
6%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
20 reps
10 reps
6 reps
1%
10%
20%
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
16%
20%
24%
28%
3
Lying Tricep Extension (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
10%
12%
15%
20%
4
Bicep Curl (Barbell)
1
1
1
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
7%
10%
12%
15%
5
Wrist Curls
1
1
1
1
1
4-6 reps
4-6 reps
6-8 reps
6-8 reps
6-8 reps
3%
5%
8%
10%
12%
6
Reverse Wrist Curl (Dumbbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
3%
4%
5%
6%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
20 reps
10 reps
6 reps
2
Incline Bench Press (Dumbbell)
2
1
1
10-12 reps
8-10 reps
6-8 reps
3
Lying Tricep Extension (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
4
Bicep Curl (Barbell)
1
1
2
8-10 reps
6-8 reps
4-8 reps
5
Wrist Curls
2
3
4-6 reps
6-8 reps
6
Reverse Wrist Curl (Dumbbell)
4
6-8 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
20 reps
10 reps
6 reps
2
Incline Bench Press (Dumbbell)
2
1
1
10-12 reps
8-10 reps
6-8 reps
3
Lying Tricep Extension (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
4
Bicep Curl (Barbell)
1
1
2
8-10 reps
6-8 reps
4-8 reps
5
Wrist Curls
2
3
4-6 reps
6-8 reps
6
Reverse Wrist Curl (Dumbbell)
4
6-8 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
20 reps
10 reps
6 reps
2
Incline Bench Press (Dumbbell)
2
1
1
10-12 reps
8-10 reps
6-8 reps
3
Lying Tricep Extension (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
4
Bicep Curl (Barbell)
1
1
2
8-10 reps
6-8 reps
4-8 reps
5
Wrist Curls
2
3
4-6 reps
6-8 reps
6
Reverse Wrist Curl (Dumbbell)
4
6-8 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
20 reps
10 reps
6 reps
2
Incline Bench Press (Dumbbell)
2
1
1
10-12 reps
8-10 reps
6-8 reps
3
Lying Tricep Extension (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
4
Bicep Curl (Barbell)
1
1
2
8-10 reps
6-8 reps
4-8 reps
5
Wrist Curls
2
3
4-6 reps
6-8 reps
6
Reverse Wrist Curl (Dumbbell)
4
6-8 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
20 reps
10 reps
6 reps
2
Incline Bench Press (Dumbbell)
2
1
1
10-12 reps
8-10 reps
6-8 reps
3
Lying Tricep Extension (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
4
Bicep Curl (Barbell)
1
1
2
8-10 reps
6-8 reps
4-8 reps
5
Wrist Curls
2
3
4-6 reps
6-8 reps
6
Reverse Wrist Curl (Dumbbell)
4
6-8 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
20 reps
10 reps
6 reps
2
Incline Bench Press (Dumbbell)
2
1
1
10-12 reps
8-10 reps
6-8 reps
3
Lying Tricep Extension (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
4
Bicep Curl (Barbell)
1
1
2
8-10 reps
6-8 reps
4-8 reps
5
Wrist Curls
2
3
4-6 reps
6-8 reps
6
Reverse Wrist Curl (Dumbbell)
4
6-8 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
20 reps
10 reps
6 reps
2
Incline Bench Press (Dumbbell)
2
1
1
10-12 reps
8-10 reps
6-8 reps
3
Lying Tricep Extension (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
4
Bicep Curl (Barbell)
1
1
2
8-10 reps
6-8 reps
4-8 reps
5
Wrist Curls
2
3
4-6 reps
6-8 reps
6
Reverse Wrist Curl (Dumbbell)
4
6-8 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
20 reps
10 reps
6 reps
2
Incline Bench Press (Dumbbell)
2
1
1
10-12 reps
8-10 reps
6-8 reps
3
Lying Tricep Extension (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
4
Bicep Curl (Barbell)
1
1
2
8-10 reps
6-8 reps
4-8 reps
5
Wrist Curls
2
3
4-6 reps
6-8 reps
6
Reverse Wrist Curl (Dumbbell)
4
6-8 reps
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Paused)1 Set
1 Set
1 Set
4 Sets
10 Reps
8 Reps
6 Reps
4 Reps
10%
15%
20%
30%
2
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
6-8 Reps
6-8 Reps
14%
20%
24%
28%
3
Seated Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
12%
16%
20%
24%
4
Lateral Raise (Cable)2 Sets
1 Set
1 Set
8-10 Reps
6-8 Reps
6-8 Reps
1%
2%
3%
5
Lying Tricep Extension (Barbell)1 Set
1 Set
1 Set
4-6 Reps
2-4 Reps
4-6 Reps
20%
26%
30%
6
Overhead Tricep Extension (Cable)1 Set
1 Set
1 Set
10-12 Reps
6-8 Reps
6-8 Reps
4%
6%
8%
7
Tricep Rope Push Down (Cable)1 Set
1 Set
1 Set
10-12 Reps
6-8 Reps
6-8 Reps
30%
45%
60%
Day 3
1
Run1 Set
15 mins
@6
Day 1
1
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
4 Sets
20 Reps
10 Reps
6 Reps
6 Reps
4 Reps
1%
10%
20%
25%
30%
2
Leg Press (45 Degrees)1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
2%
3%
4%
5%
3
Leg Extension1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
8 Reps
40%
50%
70%
80%
4
Pendlay Row1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
10%
10%
15%
20%
5
Standing Calf Raise1 Set
1 Set
1 Set
1 Set
1 Set
15-20 Reps
8-10 Reps
6-8 Reps
6-8 Reps
6-8 Reps
1%
10%
20%
25%
30%
6
Seated Calf Raise1 Set
1 Set
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
4-6 Reps
4-6 Reps
4-6 Reps
10%
15%
20%
25%
30%
7
Side Crunch (Cable)1 Set
1 Set
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
8-10 Reps
8-10 Reps
8-10 Reps
35%
45%
55%
60%
70%
8
Leg Raise (Captain's Chair)1 Set
2 Sets
8-10 Reps
6-8 Reps
1%
5%
Day 4
1
Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
4 Sets
20 Reps
10 Reps
8 Reps
4 Reps
6 Reps
100%
1%
2%
2%
3%
2
Pendlay Row1 Set
1 Set
2 Sets
8-10 Reps
6-8 Reps
4-6 Reps
10%
15%
20%
3
Dumbbell Row1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
14%
16%
20%
24%
4
Shrug (Dumbbell)1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
20%
24%
28%
32%
5
Bicep Curl (Barbell)1 Set
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
6-8 Reps
4-6 Reps
7%
10%
13%
15%
6
Preacher Curl (Barbell)1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
6-8 Reps
1%
2%
3%
4%
Day 5
1
Military Press (Barbell)1 Set
1 Set
1 Set
1 Set
4 Sets
15 Reps
8 Reps
6 Reps
3 Reps
4 Reps
1%
8%
10%
15%
20%
2
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
6-8 Reps
6%
8%
10%
12%
14%
4
Reverse Pec Deck1 Set
1 Set
1 Set
2 Sets
8-10 Reps
6-8 Reps
6-8 Reps
6-8 Reps
35%
45%
60%
70%
5
Squat (Barbell)1 Set
1 Set
2 Sets
15-20 Reps
10-12 Reps
10-12 Reps
1%
10%
20%
6
Seated Calf Raise1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
6-8 Reps
10%
15%
20%
7
Standing Calf Raise1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
6-10 Reps
6-10 Reps
6-10 Reps
10%
15%
20%
25%
30%
8
Side Crunch (Cable)1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
6-8 Reps
6-8 Reps
6-8 Reps
30%
50%
60%
65%
70%
9
Leg Raise (Captain's Chair)1 Set
2 Sets
10-12 Reps
10-12 Reps
1%
5%
Day 6
1
Bench Press (Paused)1 Set
1 Set
2 Sets
20 Reps
10 Reps
6 Reps
1%
10%
20%
2
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
6-8 Reps
16%
20%
24%
28%
3
Lying Tricep Extension (Barbell)1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
10%
12%
15%
20%
4
Bicep Curl (Barbell)1 Set
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
4-8 Reps
4-8 Reps
7%
10%
12%
15%
5
Wrist Curls1 Set
1 Set
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
6-8 Reps
6-8 Reps
6-8 Reps
3%
5%
8%
10%
12%
6
Reverse Wrist Curl (Dumbbell)1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
3%
4%
5%
6%