Program Description
Gain muscle and strength
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout70 minutes
- CreatedMar 25, 2024 03:37
- Last EditedMay 14, 2024 03:10
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
Bench Press (Dumbbell)
3
3 reps
2
Seated Shoulder Press (Dumbbell)
3
8 reps
3
Incline Bench Press (Dumbbell)
3
8 reps
4
Incline Bench Press (Barbell)
2
12 reps
5
Chest Fly (Cable)
2
15 reps
6
Upright Row (Cable)
2
12 reps
7
Lateral Raise (Cable)
2
15 reps
8
Tricep Extension (Barbell)
3
8 reps
9
Tricep Rope Push Down (Cable)
2
12 reps
10
Tricep Kickback
2
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
2
Seated Shoulder Press (Dumbbell)
3
8 reps
3
Incline Bench Press (Dumbbell)
3
8 reps
4
Incline Bench Press (Barbell)
2
12 reps
5
Chest Fly (Cable)
2
15 reps
6
Upright Row (Cable)
2
12 reps
7
Lateral Raise (Cable)
2
15 reps
8
Tricep Extension (Barbell)
3
8 reps
9
Tricep Rope Push Down (Cable)
2
12 reps
10
Tricep Kickback
2
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
2
Seated Shoulder Press (Dumbbell)
3
8 reps
3
Incline Bench Press (Dumbbell)
3
8 reps
4
Incline Bench Press (Barbell)
2
12 reps
5
Chest Fly (Cable)
2
15 reps
6
Upright Row (Cable)
2
12 reps
7
Lateral Raise (Cable)
2
15 reps
8
Tricep Extension (Barbell)
3
8 reps
9
Tricep Rope Push Down (Cable)
2
12 reps
10
Tricep Kickback
2
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
2
Seated Shoulder Press (Dumbbell)
3
8 reps
3
Incline Bench Press (Dumbbell)
3
8 reps
4
Incline Bench Press (Barbell)
2
12 reps
5
Chest Fly (Cable)
2
15 reps
6
Upright Row (Cable)
2
12 reps
7
Lateral Raise (Cable)
2
15 reps
8
Tricep Extension (Barbell)
3
8 reps
9
Tricep Rope Push Down (Cable)
2
12 reps
10
Tricep Kickback
2
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
2
Seated Shoulder Press (Dumbbell)
3
8 reps
3
Incline Bench Press (Dumbbell)
3
8 reps
4
Incline Bench Press (Barbell)
2
12 reps
5
Chest Fly (Cable)
2
15 reps
6
Upright Row (Cable)
2
12 reps
7
Lateral Raise (Cable)
2
15 reps
8
Tricep Extension (Barbell)
3
8 reps
9
Tricep Rope Push Down (Cable)
2
12 reps
10
Tricep Kickback
2
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
2
Seated Shoulder Press (Dumbbell)
3
8 reps
3
Incline Bench Press (Dumbbell)
3
8 reps
4
Incline Bench Press (Barbell)
2
12 reps
5
Chest Fly (Cable)
2
15 reps
6
Upright Row (Cable)
2
12 reps
7
Lateral Raise (Cable)
2
15 reps
8
Tricep Extension (Barbell)
3
8 reps
9
Tricep Rope Push Down (Cable)
2
12 reps
10
Tricep Kickback
2
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
2
Seated Shoulder Press (Dumbbell)
3
8 reps
3
Incline Bench Press (Dumbbell)
3
8 reps
4
Incline Bench Press (Barbell)
2
12 reps
5
Chest Fly (Cable)
2
15 reps
6
Upright Row (Cable)
2
12 reps
7
Lateral Raise (Cable)
2
15 reps
8
Tricep Extension (Barbell)
3
8 reps
9
Tricep Rope Push Down (Cable)
2
12 reps
10
Tricep Kickback
2
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
2
Seated Shoulder Press (Dumbbell)
3
8 reps
3
Incline Bench Press (Dumbbell)
3
8 reps
4
Incline Bench Press (Barbell)
2
12 reps
5
Chest Fly (Cable)
2
15 reps
6
Upright Row (Cable)
2
12 reps
7
Lateral Raise (Cable)
2
15 reps
8
Tricep Extension (Barbell)
3
8 reps
9
Tricep Rope Push Down (Cable)
2
12 reps
10
Tricep Kickback
2
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
2
Seated Shoulder Press (Dumbbell)
3
8 reps
3
Incline Bench Press (Dumbbell)
3
8 reps
4
Incline Bench Press (Barbell)
2
12 reps
5
Chest Fly (Cable)
2
15 reps
6
Upright Row (Cable)
2
12 reps
7
Lateral Raise (Cable)
2
15 reps
8
Tricep Extension (Barbell)
3
8 reps
9
Tricep Rope Push Down (Cable)
2
12 reps
10
Tricep Kickback
2
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
2
Seated Shoulder Press (Dumbbell)
3
8 reps
3
Incline Bench Press (Dumbbell)
3
8 reps
4
Incline Bench Press (Barbell)
2
12 reps
5
Chest Fly (Cable)
2
15 reps
6
Upright Row (Cable)
2
12 reps
7
Lateral Raise (Cable)
2
15 reps
8
Tricep Extension (Barbell)
3
8 reps
9
Tricep Rope Push Down (Cable)
2
12 reps
10
Tricep Kickback
2
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6 reps
2
Bent Over Row (Dumbbell)
3
8 reps
3
Chest Supported Row (Machine)
3
12 reps
4
Lat Pulldown
3
12 reps
5
Preacher Curl (Barbell)
3
8 reps
6
Incline Curl (Dumbbell)
3
12 reps
7
Concentration Curl
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6 reps
2
Bent Over Row (Dumbbell)
3
8 reps
3
Chest Supported Row (Machine)
3
12 reps
4
Lat Pulldown
3
12 reps
5
Preacher Curl (Barbell)
3
8 reps
6
Incline Curl (Dumbbell)
3
12 reps
7
Concentration Curl
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6 reps
2
Bent Over Row (Dumbbell)
3
8 reps
3
Chest Supported Row (Machine)
3
12 reps
4
Lat Pulldown
3
12 reps
5
Preacher Curl (Barbell)
3
8 reps
6
Incline Curl (Dumbbell)
3
12 reps
7
Concentration Curl
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6 reps
2
Bent Over Row (Dumbbell)
3
8 reps
3
Chest Supported Row (Machine)
3
12 reps
4
Lat Pulldown
3
12 reps
5
Preacher Curl (Barbell)
3
8 reps
6
Incline Curl (Dumbbell)
3
12 reps
7
Concentration Curl
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6 reps
2
Bent Over Row (Dumbbell)
3
8 reps
3
Chest Supported Row (Machine)
3
12 reps
4
Lat Pulldown
3
12 reps
5
Preacher Curl (Barbell)
3
8 reps
6
Incline Curl (Dumbbell)
3
12 reps
7
Concentration Curl
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6 reps
2
Bent Over Row (Dumbbell)
3
8 reps
3
Chest Supported Row (Machine)
3
12 reps
4
Lat Pulldown
3
12 reps
5
Preacher Curl (Barbell)
3
8 reps
6
Incline Curl (Dumbbell)
3
12 reps
7
Concentration Curl
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6 reps
2
Bent Over Row (Dumbbell)
3
8 reps
3
Chest Supported Row (Machine)
3
12 reps
4
Lat Pulldown
3
12 reps
5
Preacher Curl (Barbell)
3
8 reps
6
Incline Curl (Dumbbell)
3
12 reps
7
Concentration Curl
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6 reps
2
Bent Over Row (Dumbbell)
3
8 reps
3
Chest Supported Row (Machine)
3
12 reps
4
Lat Pulldown
3
12 reps
5
Preacher Curl (Barbell)
3
8 reps
6
Incline Curl (Dumbbell)
3
12 reps
7
Concentration Curl
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6 reps
2
Bent Over Row (Dumbbell)
3
8 reps
3
Chest Supported Row (Machine)
3
12 reps
4
Lat Pulldown
3
12 reps
5
Preacher Curl (Barbell)
3
8 reps
6
Incline Curl (Dumbbell)
3
12 reps
7
Concentration Curl
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6 reps
2
Bent Over Row (Dumbbell)
3
8 reps
3
Chest Supported Row (Machine)
3
12 reps
4
Lat Pulldown
3
12 reps
5
Preacher Curl (Barbell)
3
8 reps
6
Incline Curl (Dumbbell)
3
12 reps
7
Concentration Curl
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
2
Hack Squat
3
12 reps
3
Romanian Deadlift (Barbell)
3
6 reps
4
Leg Extension
3
12 reps
5
Seated Hamstring Curl
3
12 reps
6
Seated Calf Raise
3
12 reps
7
Standing Calf Raise
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
2
Hack Squat
3
12 reps
3
Romanian Deadlift (Barbell)
3
6 reps
4
Leg Extension
3
12 reps
5
Seated Hamstring Curl
3
12 reps
6
Seated Calf Raise
3
12 reps
7
Standing Calf Raise
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
2
Hack Squat
3
12 reps
3
Romanian Deadlift (Barbell)
3
6 reps
4
Leg Extension
3
12 reps
5
Seated Hamstring Curl
3
12 reps
6
Seated Calf Raise
3
12 reps
7
Standing Calf Raise
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
2
Hack Squat
3
12 reps
3
Romanian Deadlift (Barbell)
3
6 reps
4
Leg Extension
3
12 reps
5
Seated Hamstring Curl
3
12 reps
6
Seated Calf Raise
3
12 reps
7
Standing Calf Raise
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
2
Hack Squat
3
12 reps
3
Romanian Deadlift (Barbell)
3
6 reps
4
Leg Extension
3
12 reps
5
Seated Hamstring Curl
3
12 reps
6
Seated Calf Raise
3
12 reps
7
Standing Calf Raise
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
2
Hack Squat
3
12 reps
3
Romanian Deadlift (Barbell)
3
6 reps
4
Leg Extension
3
12 reps
5
Seated Hamstring Curl
3
12 reps
6
Seated Calf Raise
3
12 reps
7
Standing Calf Raise
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
2
Hack Squat
3
12 reps
3
Romanian Deadlift (Barbell)
3
6 reps
4
Leg Extension
3
12 reps
5
Seated Hamstring Curl
3
12 reps
6
Seated Calf Raise
3
12 reps
7
Standing Calf Raise
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
2
Hack Squat
3
12 reps
3
Romanian Deadlift (Barbell)
3
6 reps
4
Leg Extension
3
12 reps
5
Seated Hamstring Curl
3
12 reps
6
Seated Calf Raise
3
12 reps
7
Standing Calf Raise
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
2
Hack Squat
3
12 reps
3
Romanian Deadlift (Barbell)
3
6 reps
4
Leg Extension
3
12 reps
5
Seated Hamstring Curl
3
12 reps
6
Seated Calf Raise
3
12 reps
7
Standing Calf Raise
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
2
Hack Squat
3
12 reps
3
Romanian Deadlift (Barbell)
3
6 reps
4
Leg Extension
3
12 reps
5
Seated Hamstring Curl
3
12 reps
6
Seated Calf Raise
3
12 reps
7
Standing Calf Raise
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Arnold Press
3
8 reps
3
Incline Bench Press (Barbell)
3
8 reps
4
Incline Bench Press (Dumbbell)
3
12 reps
5
Front Raise
3
12 reps
6
Lateral Raise (Cable)
3
12 reps
7
Tricep Extension (Barbell)
3
8 reps
8
Dip (Weighted)
3
12 reps
9
Tricep Kickback
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Arnold Press
3
8 reps
3
Incline Bench Press (Barbell)
3
8 reps
4
Incline Bench Press (Dumbbell)
3
12 reps
5
Front Raise
3
12 reps
6
Lateral Raise (Cable)
3
12 reps
7
Tricep Extension (Barbell)
3
8 reps
8
Dip (Weighted)
3
12 reps
9
Tricep Kickback
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Arnold Press
3
8 reps
3
Incline Bench Press (Barbell)
3
8 reps
4
Incline Bench Press (Dumbbell)
3
12 reps
5
Front Raise
3
12 reps
6
Lateral Raise (Cable)
3
12 reps
7
Tricep Extension (Barbell)
3
8 reps
8
Dip (Weighted)
3
12 reps
9
Tricep Kickback
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Arnold Press
3
8 reps
3
Incline Bench Press (Barbell)
3
8 reps
4
Incline Bench Press (Dumbbell)
3
12 reps
5
Front Raise
3
12 reps
6
Lateral Raise (Cable)
3
12 reps
7
Tricep Extension (Barbell)
3
8 reps
8
Dip (Weighted)
3
12 reps
9
Tricep Kickback
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Arnold Press
3
8 reps
3
Incline Bench Press (Barbell)
3
8 reps
4
Incline Bench Press (Dumbbell)
3
12 reps
5
Front Raise
3
12 reps
6
Lateral Raise (Cable)
3
12 reps
7
Tricep Extension (Barbell)
3
8 reps
8
Dip (Weighted)
3
12 reps
9
Tricep Kickback
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Arnold Press
3
8 reps
3
Incline Bench Press (Barbell)
3
8 reps
4
Incline Bench Press (Dumbbell)
3
12 reps
5
Front Raise
3
12 reps
6
Lateral Raise (Cable)
3
12 reps
7
Tricep Extension (Barbell)
3
8 reps
8
Dip (Weighted)
3
12 reps
9
Tricep Kickback
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Arnold Press
3
8 reps
3
Incline Bench Press (Barbell)
3
8 reps
4
Incline Bench Press (Dumbbell)
3
12 reps
5
Front Raise
3
12 reps
6
Lateral Raise (Cable)
3
12 reps
7
Tricep Extension (Barbell)
3
8 reps
8
Dip (Weighted)
3
12 reps
9
Tricep Kickback
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Arnold Press
3
8 reps
3
Incline Bench Press (Barbell)
3
8 reps
4
Incline Bench Press (Dumbbell)
3
12 reps
5
Front Raise
3
12 reps
6
Lateral Raise (Cable)
3
12 reps
7
Tricep Extension (Barbell)
3
8 reps
8
Dip (Weighted)
3
12 reps
9
Tricep Kickback
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Arnold Press
3
8 reps
3
Incline Bench Press (Barbell)
3
8 reps
4
Incline Bench Press (Dumbbell)
3
12 reps
5
Front Raise
3
12 reps
6
Lateral Raise (Cable)
3
12 reps
7
Tricep Extension (Barbell)
3
8 reps
8
Dip (Weighted)
3
12 reps
9
Tricep Kickback
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Arnold Press
3
8 reps
3
Incline Bench Press (Barbell)
3
8 reps
4
Incline Bench Press (Dumbbell)
3
12 reps
5
Front Raise
3
12 reps
6
Lateral Raise (Cable)
3
12 reps
7
Tricep Extension (Barbell)
3
8 reps
8
Dip (Weighted)
3
12 reps
9
Tricep Kickback
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
6 reps
2
Bent Over Row (Dumbbell)
3
8 reps
3
Chest Supported Row (Machine)
2
12 reps
4
Lat Pulldown
2
12 reps
5
Preacher Curl (Barbell)
3
8 reps
6
Hammer Curl
2
12 reps
7
Bicep Curl (Cable)
2
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
6 reps
2
Bent Over Row (Dumbbell)
3
8 reps
3
Chest Supported Row (Machine)
2
12 reps
4
Lat Pulldown
2
12 reps
5
Preacher Curl (Barbell)
3
8 reps
6
Hammer Curl
2
12 reps
7
Bicep Curl (Cable)
2
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
6 reps
2
Bent Over Row (Dumbbell)
3
8 reps
3
Chest Supported Row (Machine)
2
12 reps
4
Lat Pulldown
2
12 reps
5
Preacher Curl (Barbell)
3
8 reps
6
Hammer Curl
2
12 reps
7
Bicep Curl (Cable)
2
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
6 reps
2
Bent Over Row (Dumbbell)
3
8 reps
3
Chest Supported Row (Machine)
2
12 reps
4
Lat Pulldown
2
12 reps
5
Preacher Curl (Barbell)
3
8 reps
6
Hammer Curl
2
12 reps
7
Bicep Curl (Cable)
2
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
6 reps
2
Bent Over Row (Dumbbell)
3
8 reps
3
Chest Supported Row (Machine)
2
12 reps
4
Lat Pulldown
2
12 reps
5
Preacher Curl (Barbell)
3
8 reps
6
Hammer Curl
2
12 reps
7
Bicep Curl (Cable)
2
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
6 reps
2
Bent Over Row (Dumbbell)
3
8 reps
3
Chest Supported Row (Machine)
2
12 reps
4
Lat Pulldown
2
12 reps
5
Preacher Curl (Barbell)
3
8 reps
6
Hammer Curl
2
12 reps
7
Bicep Curl (Cable)
2
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
6 reps
2
Bent Over Row (Dumbbell)
3
8 reps
3
Chest Supported Row (Machine)
2
12 reps
4
Lat Pulldown
2
12 reps
5
Preacher Curl (Barbell)
3
8 reps
6
Hammer Curl
2
12 reps
7
Bicep Curl (Cable)
2
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
6 reps
2
Bent Over Row (Dumbbell)
3
8 reps
3
Chest Supported Row (Machine)
2
12 reps
4
Lat Pulldown
2
12 reps
5
Preacher Curl (Barbell)
3
8 reps
6
Hammer Curl
2
12 reps
7
Bicep Curl (Cable)
2
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
6 reps
2
Bent Over Row (Dumbbell)
3
8 reps
3
Chest Supported Row (Machine)
2
12 reps
4
Lat Pulldown
2
12 reps
5
Preacher Curl (Barbell)
3
8 reps
6
Hammer Curl
2
12 reps
7
Bicep Curl (Cable)
2
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
6 reps
2
Bent Over Row (Dumbbell)
3
8 reps
3
Chest Supported Row (Machine)
2
12 reps
4
Lat Pulldown
2
12 reps
5
Preacher Curl (Barbell)
3
8 reps
6
Hammer Curl
2
12 reps
7
Bicep Curl (Cable)
2
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
2
Hack Squat
3
12 reps
3
Romanian Deadlift (Barbell)
3
6 reps
4
Leg Extension
3
12 reps
5
Seated Hamstring Curl
3
12 reps
6
Seated Calf Raise
3
12 reps
7
Standing Calf Raise
3
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
2
Hack Squat
3
12 reps
3
Romanian Deadlift (Barbell)
3
6 reps
4
Leg Extension
3
12 reps
5
Seated Hamstring Curl
3
12 reps
6
Seated Calf Raise
3
12 reps
7
Standing Calf Raise
3
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
2
Hack Squat
3
12 reps
3
Romanian Deadlift (Barbell)
3
6 reps
4
Leg Extension
3
12 reps
5
Seated Hamstring Curl
3
12 reps
6
Seated Calf Raise
3
12 reps
7
Standing Calf Raise
3
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
2
Hack Squat
3
12 reps
3
Romanian Deadlift (Barbell)
3
6 reps
4
Leg Extension
3
12 reps
5
Seated Hamstring Curl
3
12 reps
6
Seated Calf Raise
3
12 reps
7
Standing Calf Raise
3
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
2
Hack Squat
3
12 reps
3
Romanian Deadlift (Barbell)
3
6 reps
4
Leg Extension
3
12 reps
5
Seated Hamstring Curl
3
12 reps
6
Seated Calf Raise
3
12 reps
7
Standing Calf Raise
3
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
2
Hack Squat
3
12 reps
3
Romanian Deadlift (Barbell)
3
6 reps
4
Leg Extension
3
12 reps
5
Seated Hamstring Curl
3
12 reps
6
Seated Calf Raise
3
12 reps
7
Standing Calf Raise
3
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
2
Hack Squat
3
12 reps
3
Romanian Deadlift (Barbell)
3
6 reps
4
Leg Extension
3
12 reps
5
Seated Hamstring Curl
3
12 reps
6
Seated Calf Raise
3
12 reps
7
Standing Calf Raise
3
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
2
Hack Squat
3
12 reps
3
Romanian Deadlift (Barbell)
3
6 reps
4
Leg Extension
3
12 reps
5
Seated Hamstring Curl
3
12 reps
6
Seated Calf Raise
3
12 reps
7
Standing Calf Raise
3
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
2
Hack Squat
3
12 reps
3
Romanian Deadlift (Barbell)
3
6 reps
4
Leg Extension
3
12 reps
5
Seated Hamstring Curl
3
12 reps
6
Seated Calf Raise
3
12 reps
7
Standing Calf Raise
3
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
2
Hack Squat
3
12 reps
3
Romanian Deadlift (Barbell)
3
6 reps
4
Leg Extension
3
12 reps
5
Seated Hamstring Curl
3
12 reps
6
Seated Calf Raise
3
12 reps
7
Standing Calf Raise
3
12 reps
Week 1
1 / 10 Weeks
Day 3
1
Belt Squat3 Sets
6 Reps
2
Hack Squat3 Sets
12 Reps
3
Romanian Deadlift (Barbell)3 Sets
6 Reps
4
Leg Extension3 Sets
12 Reps
5
Seated Hamstring Curl3 Sets
12 Reps
6
Seated Calf Raise3 Sets
12 Reps
7
Standing Calf Raise3 Sets
12 Reps
Day 1
1
Bench Press (Dumbbell)3 Sets
3 Reps
2
Seated Shoulder Press (Dumbbell)3 Sets
8 Reps
3
Incline Bench Press (Dumbbell)3 Sets
8 Reps
4
Incline Bench Press (Barbell)2 Sets
12 Reps
5
Chest Fly (Cable)2 Sets
15 Reps
6
Upright Row (Cable)2 Sets
12 Reps
7
Lateral Raise (Cable)2 Sets
15 Reps
8
Tricep Extension (Barbell)3 Sets
8 Reps
9
Tricep Rope Push Down (Cable)2 Sets
12 Reps
10
Tricep Kickback2 Sets
15 Reps
Day 4
1
Bench Press (Barbell)3 Sets
5 Reps
2
Arnold Press3 Sets
8 Reps
3
Incline Bench Press (Barbell)3 Sets
8 Reps
4
Incline Bench Press (Dumbbell)3 Sets
12 Reps
5
Front Raise3 Sets
12 Reps
6
Lateral Raise (Cable)3 Sets
12 Reps
7
Tricep Extension (Barbell)3 Sets
8 Reps
8
Dip (Weighted)3 Sets
12 Reps
9
Tricep Kickback3 Sets
15 Reps
Day 6
1
Belt Squat3 Sets
6 Reps
2
Hack Squat3 Sets
12 Reps
3
Romanian Deadlift (Barbell)3 Sets
6 Reps
4
Leg Extension3 Sets
12 Reps
5
Seated Hamstring Curl3 Sets
12 Reps
6
Seated Calf Raise3 Sets
12 Reps
7
Standing Calf Raise3 Sets
12 Reps
Day 2
1
Chin-Up (Weighted)3 Sets
6 Reps
2
Bent Over Row (Dumbbell)3 Sets
8 Reps
3
Chest Supported Row (Machine)3 Sets
12 Reps
4
Lat Pulldown3 Sets
12 Reps
5
Preacher Curl (Barbell)3 Sets
8 Reps
6
Incline Curl (Dumbbell)3 Sets
12 Reps
7
Concentration Curl3 Sets
15 Reps
Day 5
1
Seated Row (Cable)3 Sets
6 Reps
2
Bent Over Row (Dumbbell)3 Sets
8 Reps
3
Chest Supported Row (Machine)2 Sets
12 Reps
4
Lat Pulldown2 Sets
12 Reps
5
Preacher Curl (Barbell)3 Sets
8 Reps
6
Hammer Curl2 Sets
12 Reps
7
Bicep Curl (Cable)2 Sets
15 Reps