Program Description
To build muscle quickly and naturally while doing other sports on the side (In my case it’s Martial Arts). Keep in mind that this workout is hard to get used to and may take months to see results. I just love pushing myself is all. And now, you can too🫵🏼
Program Overview
- LevelIntermediate, Novice, Advanced
- GoalAthletics, Bodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout100 minutes
- CreatedFeb 18, 2024 12:28
- Last EditedSep 01, 2024 01:25
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Chest Fly (Cable)
4
1
10 reps
RPE 8
3
Dip (Bodyweight)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 7.5
5
Seated Wide-Grip Row (Cable)
4
10 reps
RPE 7.5
6
Seated Row (Machine)
4
10 reps
RPE 7.5
7
Single Arm High Row (Cable)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Chest Fly (Cable)
4
1
10 reps
RPE 8
3
Dip (Bodyweight)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 7.5
5
Seated Wide-Grip Row (Cable)
4
10 reps
RPE 7.5
6
Seated Row (Machine)
4
10 reps
RPE 7.5
7
Single Arm High Row (Cable)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Chest Fly (Cable)
4
1
10 reps
RPE 8
3
Dip (Bodyweight)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 7.5
5
Seated Wide-Grip Row (Cable)
4
10 reps
RPE 7.5
6
Seated Row (Machine)
4
10 reps
RPE 7.5
7
Single Arm High Row (Cable)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Chest Fly (Cable)
4
1
10 reps
RPE 8
3
Dip (Bodyweight)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 7.5
5
Seated Wide-Grip Row (Cable)
4
10 reps
RPE 7.5
6
Seated Row (Machine)
4
10 reps
RPE 7.5
7
Single Arm High Row (Cable)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Chest Fly (Cable)
4
1
10 reps
RPE 8
3
Dip (Bodyweight)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 7.5
5
Seated Wide-Grip Row (Cable)
4
10 reps
RPE 7.5
6
Seated Row (Machine)
4
10 reps
RPE 7.5
7
Single Arm High Row (Cable)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Chest Fly (Cable)
4
1
10 reps
RPE 8
3
Dip (Bodyweight)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 7.5
5
Seated Wide-Grip Row (Cable)
4
10 reps
RPE 7.5
6
Seated Row (Machine)
4
10 reps
RPE 7.5
7
Single Arm High Row (Cable)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Chest Fly (Cable)
4
1
10 reps
RPE 8
3
Dip (Bodyweight)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 7.5
5
Seated Wide-Grip Row (Cable)
4
10 reps
RPE 7.5
6
Seated Row (Machine)
4
10 reps
RPE 7.5
7
Single Arm High Row (Cable)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Chest Fly (Cable)
4
1
10 reps
RPE 8
3
Dip (Bodyweight)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 7.5
5
Seated Wide-Grip Row (Cable)
4
10 reps
RPE 7.5
6
Seated Row (Machine)
4
10 reps
RPE 7.5
7
Single Arm High Row (Cable)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
RPE 8
2
Tricep Pushdown (Cable)
4
10 reps
RPE 8
3
Pull-Up (Bodyweight)
4
10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Machine)
4
10 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
8
Lateral Raise (Cable)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
RPE 8
2
Tricep Pushdown (Cable)
4
10 reps
RPE 8
3
Pull-Up (Bodyweight)
4
10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Machine)
4
10 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
8
Lateral Raise (Cable)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
RPE 8
2
Tricep Pushdown (Cable)
4
10 reps
RPE 8
3
Pull-Up (Bodyweight)
4
10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Machine)
4
10 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
8
Lateral Raise (Cable)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
RPE 8
2
Tricep Pushdown (Cable)
4
10 reps
RPE 8
3
Pull-Up (Bodyweight)
4
10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Machine)
4
10 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
8
Lateral Raise (Cable)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
RPE 8
2
Tricep Pushdown (Cable)
4
10 reps
RPE 8
3
Pull-Up (Bodyweight)
4
10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Machine)
4
10 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
8
Lateral Raise (Cable)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
RPE 8
2
Tricep Pushdown (Cable)
4
10 reps
RPE 8
3
Pull-Up (Bodyweight)
4
10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Machine)
4
10 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
8
Lateral Raise (Cable)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
RPE 8
2
Tricep Pushdown (Cable)
4
10 reps
RPE 8
3
Pull-Up (Bodyweight)
4
10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Machine)
4
10 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
8
Lateral Raise (Cable)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
RPE 8
2
Tricep Pushdown (Cable)
4
10 reps
RPE 8
3
Pull-Up (Bodyweight)
4
10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Machine)
4
10 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
8
Lateral Raise (Cable)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
12 reps
RPE 9
2
Sit Up
4
12 reps
RPE 10
3
Russian Twist (Dumbbell)
4
12 reps
RPE 10
4
Squat (Barbell)
4
10 reps
RPE 8.5
5
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8.5
6
Leg Extension
4
10 reps
RPE 8
7
Leg Press
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
12 reps
RPE 9
2
Sit Up
4
12 reps
RPE 10
3
Russian Twist (Dumbbell)
4
12 reps
RPE 10
4
Squat (Barbell)
4
10 reps
RPE 8.5
5
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8.5
6
Leg Extension
4
10 reps
RPE 8
7
Leg Press
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
12 reps
RPE 9
2
Sit Up
4
12 reps
RPE 10
3
Russian Twist (Dumbbell)
4
12 reps
RPE 10
4
Squat (Barbell)
4
10 reps
RPE 8.5
5
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8.5
6
Leg Extension
4
10 reps
RPE 8
7
Leg Press
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
12 reps
RPE 9
2
Sit Up
4
12 reps
RPE 10
3
Russian Twist (Dumbbell)
4
12 reps
RPE 10
4
Squat (Barbell)
4
10 reps
RPE 8.5
5
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8.5
6
Leg Extension
4
10 reps
RPE 8
7
Leg Press
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
12 reps
RPE 9
2
Sit Up
4
12 reps
RPE 10
3
Russian Twist (Dumbbell)
4
12 reps
RPE 10
4
Squat (Barbell)
4
10 reps
RPE 8.5
5
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8.5
6
Leg Extension
4
10 reps
RPE 8
7
Leg Press
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
12 reps
RPE 9
2
Sit Up
4
12 reps
RPE 10
3
Russian Twist (Dumbbell)
4
12 reps
RPE 10
4
Squat (Barbell)
4
10 reps
RPE 8.5
5
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8.5
6
Leg Extension
4
10 reps
RPE 8
7
Leg Press
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
12 reps
RPE 9
2
Sit Up
4
12 reps
RPE 10
3
Russian Twist (Dumbbell)
4
12 reps
RPE 10
4
Squat (Barbell)
4
10 reps
RPE 8.5
5
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8.5
6
Leg Extension
4
10 reps
RPE 8
7
Leg Press
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
12 reps
RPE 9
2
Sit Up
4
12 reps
RPE 10
3
Russian Twist (Dumbbell)
4
12 reps
RPE 10
4
Squat (Barbell)
4
10 reps
RPE 8.5
5
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8.5
6
Leg Extension
4
10 reps
RPE 8
7
Leg Press
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Chest Fly (Cable)
4
1
10 reps
RPE 8
3
Dip (Bodyweight)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 7.5
5
Seated Wide-Grip Row (Cable)
4
10 reps
RPE 7.5
6
Seated Row (Machine)
4
10 reps
RPE 7.5
7
Single Arm High Row (Cable)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Chest Fly (Cable)
4
1
10 reps
RPE 8
3
Dip (Bodyweight)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 7.5
5
Seated Wide-Grip Row (Cable)
4
10 reps
RPE 7.5
6
Seated Row (Machine)
4
10 reps
RPE 7.5
7
Single Arm High Row (Cable)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Chest Fly (Cable)
4
1
10 reps
RPE 8
3
Dip (Bodyweight)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 7.5
5
Seated Wide-Grip Row (Cable)
4
10 reps
RPE 7.5
6
Seated Row (Machine)
4
10 reps
RPE 7.5
7
Single Arm High Row (Cable)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Chest Fly (Cable)
4
1
10 reps
RPE 8
3
Dip (Bodyweight)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 7.5
5
Seated Wide-Grip Row (Cable)
4
10 reps
RPE 7.5
6
Seated Row (Machine)
4
10 reps
RPE 7.5
7
Single Arm High Row (Cable)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Chest Fly (Cable)
4
1
10 reps
RPE 8
3
Dip (Bodyweight)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 7.5
5
Seated Wide-Grip Row (Cable)
4
10 reps
RPE 7.5
6
Seated Row (Machine)
4
10 reps
RPE 7.5
7
Single Arm High Row (Cable)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Chest Fly (Cable)
4
1
10 reps
RPE 8
3
Dip (Bodyweight)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 7.5
5
Seated Wide-Grip Row (Cable)
4
10 reps
RPE 7.5
6
Seated Row (Machine)
4
10 reps
RPE 7.5
7
Single Arm High Row (Cable)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Chest Fly (Cable)
4
1
10 reps
RPE 8
3
Dip (Bodyweight)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 7.5
5
Seated Wide-Grip Row (Cable)
4
10 reps
RPE 7.5
6
Seated Row (Machine)
4
10 reps
RPE 7.5
7
Single Arm High Row (Cable)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Chest Fly (Cable)
4
1
10 reps
RPE 8
3
Dip (Bodyweight)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 7.5
5
Seated Wide-Grip Row (Cable)
4
10 reps
RPE 7.5
6
Seated Row (Machine)
4
10 reps
RPE 7.5
7
Single Arm High Row (Cable)
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
RPE 8
2
Tricep Pushdown (Cable)
4
10 reps
RPE 8
3
Pull-Up (Bodyweight)
4
10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Machine)
4
10 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
8
Lateral Raise (Cable)
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
RPE 8
2
Tricep Pushdown (Cable)
4
10 reps
RPE 8
3
Pull-Up (Bodyweight)
4
10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Machine)
4
10 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
8
Lateral Raise (Cable)
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
RPE 8
2
Tricep Pushdown (Cable)
4
10 reps
RPE 8
3
Pull-Up (Bodyweight)
4
10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Machine)
4
10 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
8
Lateral Raise (Cable)
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
RPE 8
2
Tricep Pushdown (Cable)
4
10 reps
RPE 8
3
Pull-Up (Bodyweight)
4
10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Machine)
4
10 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
8
Lateral Raise (Cable)
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
RPE 8
2
Tricep Pushdown (Cable)
4
10 reps
RPE 8
3
Pull-Up (Bodyweight)
4
10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Machine)
4
10 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
8
Lateral Raise (Cable)
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
RPE 8
2
Tricep Pushdown (Cable)
4
10 reps
RPE 8
3
Pull-Up (Bodyweight)
4
10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Machine)
4
10 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
8
Lateral Raise (Cable)
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
RPE 8
2
Tricep Pushdown (Cable)
4
10 reps
RPE 8
3
Pull-Up (Bodyweight)
4
10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Machine)
4
10 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
8
Lateral Raise (Cable)
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
RPE 8
2
Tricep Pushdown (Cable)
4
10 reps
RPE 8
3
Pull-Up (Bodyweight)
4
10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Machine)
4
10 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
8
Lateral Raise (Cable)
4
10 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)3 Sets
10 Reps
@8
2
Chest Fly (Cable)4 Sets
1 Set
10 Reps
@8
3
Dip (Bodyweight)4 Sets
10 Reps
@8
4
Lat Pulldown4 Sets
10 Reps
@7.5
5
Seated Wide-Grip Row (Cable)4 Sets
10 Reps
@7.5
6
Seated Row (Machine)4 Sets
10 Reps
@7.5
7
Single Arm High Row (Cable)4 Sets
10 Reps
@8
Day 2
1
Dip (Bodyweight)3 Sets
10 Reps
@8
2
Tricep Pushdown (Cable)4 Sets
10 Reps
@8
3
Pull-Up (Bodyweight)4 Sets
10 Reps
@8
4
Incline Curl (Dumbbell)3 Sets
10 Reps
@8
5
Rear Delt Fly (Machine)4 Sets
10 Reps
@8
6
Standing Shoulder Press (Dumbbell)4 Sets
10 Reps
@8
7
Lateral Raise (Dumbbell)4 Sets
10 Reps
@8
8
Lateral Raise (Cable)4 Sets
10 Reps
@8
Day 3
1
Hanging Leg Raise4 Sets
12 Reps
@9
2
Sit Up4 Sets
12 Reps
@10
3
Russian Twist (Dumbbell)4 Sets
12 Reps
@10
4
Squat (Barbell)4 Sets
10 Reps
@8.5
5
Bulgarian Split Squat (Dumbbell)4 Sets
10 Reps
@8.5
6
Leg Extension4 Sets
10 Reps
@8
7
Leg Press4 Sets
10 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)3 Sets
10 Reps
@8
2
Chest Fly (Cable)4 Sets
1 Set
10 Reps
@8
3
Dip (Bodyweight)4 Sets
10 Reps
@8
4
Lat Pulldown4 Sets
10 Reps
@7.5
5
Seated Wide-Grip Row (Cable)4 Sets
10 Reps
@7.5
6
Seated Row (Machine)4 Sets
10 Reps
@7.5
7
Single Arm High Row (Cable)4 Sets
10 Reps
@8
Day 5
1
Dip (Bodyweight)3 Sets
10 Reps
@8
2
Tricep Pushdown (Cable)4 Sets
10 Reps
@8
3
Pull-Up (Bodyweight)4 Sets
10 Reps
@8
4
Incline Curl (Dumbbell)3 Sets
10 Reps
@8
5
Rear Delt Fly (Machine)4 Sets
10 Reps
@8
6
Standing Shoulder Press (Dumbbell)4 Sets
10 Reps
@8
7
Lateral Raise (Dumbbell)4 Sets
10 Reps
@8
8
Lateral Raise (Cable)4 Sets
10 Reps
@8