Legs/Torso/Arms 6 day mostly dumbbells and barbells.

by Ramiro A.

17 athletes joined

Program Description

Hypertrophy, old school long time proven exercises. Nothing fancy. Mostly barbells and dumbbells.

Program Overview

Level
Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
100 minutes
Created
Mar 08, 2024 11:37
Last Edited
Sep 10, 2024 12:30

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WEEK 1

Day 1

1

Squat (Low Bar)

1

2

5-8 reps

5-8 reps

RPE 7

RPE 8

2

Bulgarian Split Squat (Dumbbell)

2

8-12 reps

RPE 9

3

Leg Extension

3

10-15 reps

RPE 10

4

Seated Hamstring Curl

3

10-15 reps

RPE 10

5

Lying Leg Curl

3

15-20 reps

RPE 8.5

Day 2

1

Bench Press (Barbell)

3

5-8 reps

RPE 9

2

Incline Bench Press (Barbell)

3

8-12 reps

RPE 9

3

Chest Fly (Dumbbell)

3

10-15 reps

RPE 9

4

Barbell Row

3

6-10 reps

RPE 9

5

Chin-Up (Bodyweight)

3

AMRAP

RPE 10

Day 3

1

Military Press (Barbell)

3

5-8 reps

RPE 10

2

JM Press

3

6-10 reps

RPE 10

3

Bicep Curl (Cable)

3

10-15 reps

RPE 10

4

Overhead Tricep Extension (Cable)

3

10-15 reps

RPE 10

5

Incline Curl (Dumbbell)

3

5-8 reps

RPE 10

6

One Arm Lateral Raise (Dumbbell)

3

10-15 reps

RPE 8

Day 4

1

Squat (Smith Machine)

3

5-8 reps

RPE 9

2

Split Squat (Smith Machine)

2

8-12 reps

RPE 9

3

Standing Calf Raise

3

15-20 reps

RPE 10

4

Romanian Deadlift (Barbell)

2

10-15 reps

RPE 8

5

Hyperextension

3

10-15 reps

RPE 9

6

Hamstring Curl

2

10-15 reps

RPE 10

Day 5

1

Pull-Up (Bodyweight)

4

AMRAP

RPE 10

2

Meadow Row

2

6-10 reps

RPE 10

3

Dumbbell Row

3

10-15 reps

RPE 9

4

Incline Bench Press (Dumbbell)

3

8-12 reps

RPE 8

5

Incline Chest Fly (Dumbbell)

3

8-12 reps

RPE 8

Day 6

1

Standing Behind Neck Shoulder Press (Barbell)

3

5-8 reps

RPE 10

2

Preacher Curl (Barbell)

3

5-8 reps

RPE 10

3

French Press

3

8-12 reps

RPE 10

4

Spider Curl

3

8-12 reps

RPE 9

5

Tricep Pushdown (Cable)

3

10-15 reps

RPE 10

6

Lateral Raise (Cable)

3

10-15 reps

RPE 9

Day 5

1

Pull-Up (Bodyweight)

4 Sets

AMRAP

@10

2

Meadow Row

2 Sets

6-10 Reps

@10

3

Dumbbell Row

3 Sets

10-15 Reps

@9

4

Incline Bench Press (Dumbbell)

3 Sets

8-12 Reps

@8

5

Incline Chest Fly (Dumbbell)

3 Sets

8-12 Reps

@8

Day 6

1

Standing Behind Neck Shoulder Press (Barbell)

3 Sets

5-8 Reps

@10

2

Preacher Curl (Barbell)

3 Sets

5-8 Reps

@10

3

French Press

3 Sets

8-12 Reps

@10

4

Spider Curl

3 Sets

8-12 Reps

@9

5

Tricep Pushdown (Cable)

3 Sets

10-15 Reps

@10

6

Lateral Raise (Cable)

3 Sets

10-15 Reps

@9

Day 4

1

Squat (Smith Machine)

3 Sets

5-8 Reps

@9

2

Split Squat (Smith Machine)

2 Sets

8-12 Reps

@9

3

Standing Calf Raise

3 Sets

15-20 Reps

@10

4

Romanian Deadlift (Barbell)

2 Sets

10-15 Reps

@8

5

Hyperextension

3 Sets

10-15 Reps

@9

6

Hamstring Curl

2 Sets

10-15 Reps

@10

Day 2

1

Bench Press (Barbell)

3 Sets

5-8 Reps

@9

2

Incline Bench Press (Barbell)

3 Sets

8-12 Reps

@9

3

Chest Fly (Dumbbell)

3 Sets

10-15 Reps

@9

4

Barbell Row

3 Sets

6-10 Reps

@9

5

Chin-Up (Bodyweight)

3 Sets

AMRAP

@10

Day 3

1

Military Press (Barbell)

3 Sets

5-8 Reps

@10

2

JM Press

3 Sets

6-10 Reps

@10

3

Bicep Curl (Cable)

3 Sets

10-15 Reps

@10

4

Overhead Tricep Extension (Cable)

3 Sets

10-15 Reps

@10

5

Incline Curl (Dumbbell)

3 Sets

5-8 Reps

@10

6

One Arm Lateral Raise (Dumbbell)

3 Sets

10-15 Reps

@8

Day 1

1

Squat (Low Bar)

1 Set

2 Sets

5-8 Reps

5-8 Reps

@7

@8

2

Bulgarian Split Squat (Dumbbell)

2 Sets

8-12 Reps

@9

3

Leg Extension

3 Sets

10-15 Reps

@10

4

Seated Hamstring Curl

3 Sets

10-15 Reps

@10

5

Lying Leg Curl

3 Sets

15-20 Reps

@8.5