4.0
(1 rating)
Program Description
Starting Strength program adapted over a 6 day cycle to include hypertrophy training. Take rest days after workouts 3 and 6.
Program Overview
- LevelNovice
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMay 18, 2024 12:25
- Last EditedOct 26, 2024 10:26
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)
3
5 reps
2
Bench Press (Barbell)
3
5 reps
3
Deadlift (Barbell)
1
5 reps
4
Lat Pulldown
3
8 reps
5
Face Pull
3
15 reps
6
Sit Up
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Bench Press (Barbell)
3
5 reps
3
Deadlift (Barbell)
1
5 reps
4
Lat Pulldown
3
8 reps
5
Face Pull
3
15 reps
6
Sit Up
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Bench Press (Barbell)
3
5 reps
3
Deadlift (Barbell)
1
5 reps
4
Lat Pulldown
3
8 reps
5
Face Pull
3
15 reps
6
Sit Up
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Bench Press (Barbell)
3
5 reps
3
Deadlift (Barbell)
1
5 reps
4
Lat Pulldown
3
8 reps
5
Face Pull
3
15 reps
6
Sit Up
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Bench Press (Barbell)
3
5 reps
3
Deadlift (Barbell)
1
5 reps
4
Lat Pulldown
3
8 reps
5
Face Pull
3
15 reps
6
Sit Up
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Bench Press (Barbell)
3
5 reps
3
Deadlift (Barbell)
1
5 reps
4
Lat Pulldown
3
8 reps
5
Face Pull
3
15 reps
6
Sit Up
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Bench Press (Barbell)
3
5 reps
3
Deadlift (Barbell)
1
5 reps
4
Lat Pulldown
3
8 reps
5
Face Pull
3
15 reps
6
Sit Up
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Bench Press (Barbell)
3
5 reps
3
Deadlift (Barbell)
1
5 reps
4
Lat Pulldown
3
8 reps
5
Face Pull
3
15 reps
6
Sit Up
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Bench Press (Barbell)
3
5 reps
3
Deadlift (Barbell)
1
5 reps
4
Lat Pulldown
3
8 reps
5
Face Pull
3
15 reps
6
Sit Up
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Bench Press (Barbell)
3
5 reps
3
Deadlift (Barbell)
1
5 reps
4
Lat Pulldown
3
8 reps
5
Face Pull
3
15 reps
6
Sit Up
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Bench Press (Barbell)
3
5 reps
3
Deadlift (Barbell)
1
5 reps
4
Lat Pulldown
3
8 reps
5
Face Pull
3
15 reps
6
Sit Up
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Bench Press (Barbell)
3
5 reps
3
Deadlift (Barbell)
1
5 reps
4
Lat Pulldown
3
8 reps
5
Face Pull
3
15 reps
6
Sit Up
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Overhead Press (Dumbbell)
3
8 reps
3
Chest Fly (Cable)
3
12 reps
4
Lateral Raise (Cable)
3
12 reps
5
Front Raise
3
12 reps
6
Tricep Rope Push Down (Cable)
3
12 reps
7
Bicep Curl (Cable)
3
12 reps
8
Hack Squat
4
12 reps
9
Seated Calf Raise
4
12 reps
10
Hip Abductor (Machine)
3
12 reps
11
Hip Adductor (Machine)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8 reps
2
Pec Fly (Dumbbell)
3
8 reps
3
Lateral Raise (Cable)
3
12 reps
4
Front Raise
3
12 reps
5
Bicep Curl (Cable)
3
12 reps
6
Tricep Rope Push Down (Cable)
3
12 reps
7
Leg Press
3
12 reps
8
Seated Calf Raise
3
12 reps
9
Leg Curl
3
8 reps
10
Leg Extension
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8 reps
2
Pec Fly (Dumbbell)
3
8 reps
3
Lateral Raise (Cable)
3
12 reps
4
Front Raise
3
12 reps
5
Bicep Curl (Cable)
3
12 reps
6
Tricep Rope Push Down (Cable)
3
12 reps
7
Leg Press
3
12 reps
8
Seated Calf Raise
3
12 reps
9
Leg Curl
3
8 reps
10
Leg Extension
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Overhead Press (Dumbbell)
3
8 reps
3
Chest Fly (Cable)
3
12 reps
4
Lateral Raise (Cable)
3
12 reps
5
Front Raise
3
12 reps
6
Tricep Rope Push Down (Cable)
3
12 reps
7
Bicep Curl (Cable)
3
12 reps
8
Hack Squat
4
12 reps
9
Seated Calf Raise
4
12 reps
10
Hip Abductor (Machine)
3
12 reps
11
Hip Adductor (Machine)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Overhead Press (Dumbbell)
3
8 reps
3
Chest Fly (Cable)
3
12 reps
4
Lateral Raise (Cable)
3
12 reps
5
Front Raise
3
12 reps
6
Tricep Rope Push Down (Cable)
3
12 reps
7
Bicep Curl (Cable)
3
12 reps
8
Hack Squat
4
12 reps
9
Seated Calf Raise
4
12 reps
10
Hip Abductor (Machine)
3
12 reps
11
Hip Adductor (Machine)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Overhead Press (Dumbbell)
3
8 reps
3
Chest Fly (Cable)
3
12 reps
4
Lateral Raise (Cable)
3
12 reps
5
Front Raise
3
12 reps
6
Tricep Rope Push Down (Cable)
3
12 reps
7
Bicep Curl (Cable)
3
12 reps
8
Hack Squat
4
12 reps
9
Seated Calf Raise
4
12 reps
10
Hip Abductor (Machine)
3
12 reps
11
Hip Adductor (Machine)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Overhead Press (Dumbbell)
3
8 reps
3
Chest Fly (Cable)
3
12 reps
4
Lateral Raise (Cable)
3
12 reps
5
Front Raise
3
12 reps
6
Tricep Rope Push Down (Cable)
3
12 reps
7
Bicep Curl (Cable)
3
12 reps
8
Hack Squat
4
12 reps
9
Seated Calf Raise
4
12 reps
10
Hip Abductor (Machine)
3
12 reps
11
Hip Adductor (Machine)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Overhead Press (Dumbbell)
3
8 reps
3
Chest Fly (Cable)
3
12 reps
4
Lateral Raise (Cable)
3
12 reps
5
Front Raise
3
12 reps
6
Tricep Rope Push Down (Cable)
3
12 reps
7
Bicep Curl (Cable)
3
12 reps
8
Hack Squat
4
12 reps
9
Seated Calf Raise
4
12 reps
10
Hip Abductor (Machine)
3
12 reps
11
Hip Adductor (Machine)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Overhead Press (Dumbbell)
3
8 reps
3
Chest Fly (Cable)
3
12 reps
4
Lateral Raise (Cable)
3
12 reps
5
Front Raise
3
12 reps
6
Tricep Rope Push Down (Cable)
3
12 reps
7
Bicep Curl (Cable)
3
12 reps
8
Hack Squat
4
12 reps
9
Seated Calf Raise
4
12 reps
10
Hip Abductor (Machine)
3
12 reps
11
Hip Adductor (Machine)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Overhead Press (Dumbbell)
3
8 reps
3
Chest Fly (Cable)
3
12 reps
4
Lateral Raise (Cable)
3
12 reps
5
Front Raise
3
12 reps
6
Tricep Rope Push Down (Cable)
3
12 reps
7
Bicep Curl (Cable)
3
12 reps
8
Hack Squat
4
12 reps
9
Seated Calf Raise
4
12 reps
10
Hip Abductor (Machine)
3
12 reps
11
Hip Adductor (Machine)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Overhead Press (Dumbbell)
3
8 reps
3
Chest Fly (Cable)
3
12 reps
4
Lateral Raise (Cable)
3
12 reps
5
Front Raise
3
12 reps
6
Tricep Rope Push Down (Cable)
3
12 reps
7
Bicep Curl (Cable)
3
12 reps
8
Hack Squat
4
12 reps
9
Seated Calf Raise
4
12 reps
10
Hip Abductor (Machine)
3
12 reps
11
Hip Adductor (Machine)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Overhead Press (Dumbbell)
3
8 reps
3
Chest Fly (Cable)
3
12 reps
4
Lateral Raise (Cable)
3
12 reps
5
Front Raise
3
12 reps
6
Tricep Rope Push Down (Cable)
3
12 reps
7
Bicep Curl (Cable)
3
12 reps
8
Hack Squat
4
12 reps
9
Seated Calf Raise
4
12 reps
10
Hip Abductor (Machine)
3
12 reps
11
Hip Adductor (Machine)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
2
Overhead Press (Barbell)
3
5 reps
3
T-Bar Row
5
3 reps
4
Standing Pullover (Cable)
3
12 reps
5
Rear Delt Fly (Machine)
3
12 reps
6
Good Morning
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
2
Overhead Press (Barbell)
3
5 reps
3
T-Bar Row
5
3 reps
4
Standing Pullover (Cable)
3
12 reps
5
Rear Delt Fly (Machine)
3
12 reps
6
Back Extension (Weighted)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
2
Overhead Press (Barbell)
3
5 reps
3
T-Bar Row
5
3 reps
4
Standing Pullover (Cable)
3
12 reps
5
Rear Delt Fly (Machine)
3
12 reps
6
Back Extension (Weighted)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
2
Overhead Press (Barbell)
3
5 reps
3
T-Bar Row
5
3 reps
4
Standing Pullover (Cable)
3
12 reps
5
Rear Delt Fly (Machine)
3
12 reps
6
Good Morning
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
2
Overhead Press (Barbell)
3
5 reps
3
T-Bar Row
5
3 reps
4
Standing Pullover (Cable)
3
12 reps
5
Rear Delt Fly (Machine)
3
12 reps
6
Good Morning
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
2
Overhead Press (Barbell)
3
5 reps
3
T-Bar Row
5
3 reps
4
Standing Pullover (Cable)
3
12 reps
5
Rear Delt Fly (Machine)
3
12 reps
6
Good Morning
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
2
Overhead Press (Barbell)
3
5 reps
3
T-Bar Row
5
3 reps
4
Standing Pullover (Cable)
3
12 reps
5
Rear Delt Fly (Machine)
3
12 reps
6
Good Morning
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
2
Overhead Press (Barbell)
3
5 reps
3
T-Bar Row
5
3 reps
4
Standing Pullover (Cable)
3
12 reps
5
Rear Delt Fly (Machine)
3
12 reps
6
Good Morning
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
2
Overhead Press (Barbell)
3
5 reps
3
T-Bar Row
5
3 reps
4
Standing Pullover (Cable)
3
12 reps
5
Rear Delt Fly (Machine)
3
12 reps
6
Good Morning
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
2
Overhead Press (Barbell)
3
5 reps
3
T-Bar Row
5
3 reps
4
Standing Pullover (Cable)
3
12 reps
5
Rear Delt Fly (Machine)
3
12 reps
6
Good Morning
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
2
Overhead Press (Barbell)
3
5 reps
3
T-Bar Row
5
3 reps
4
Standing Pullover (Cable)
3
12 reps
5
Rear Delt Fly (Machine)
3
12 reps
6
Good Morning
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
2
Overhead Press (Barbell)
3
5 reps
3
T-Bar Row
5
3 reps
4
Standing Pullover (Cable)
3
12 reps
5
Rear Delt Fly (Machine)
3
12 reps
6
Good Morning
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Bench Press (Barbell)
3
5 reps
3
Deadlift (Barbell)
1
5 reps
4
Seated Row (Machine)
3
8 reps
5
Decline Crunch (Weighted)
3
15 reps
6
Face Pull
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Bench Press (Barbell)
3
5 reps
3
Deadlift (Barbell)
1
5 reps
4
Bent Over Row (Barbell)
3
8 reps
5
Hanging Leg Raise
3
12 reps
6
Face Pull
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Bench Press (Barbell)
3
5 reps
3
Deadlift (Barbell)
1
5 reps
4
Bent Over Row (Dumbbell)
3
8 reps
5
Hanging Leg Raise
3
12 reps
6
Face Pull
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Bench Press (Barbell)
3
5 reps
3
Deadlift (Barbell)
1
5 reps
4
Seated Row (Machine)
3
8 reps
5
Decline Crunch (Weighted)
3
15 reps
6
Face Pull
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Bench Press (Barbell)
3
5 reps
3
Deadlift (Barbell)
1
5 reps
4
Seated Row (Machine)
3
8 reps
5
Decline Crunch (Weighted)
3
15 reps
6
Face Pull
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Bench Press (Barbell)
3
5 reps
3
Deadlift (Barbell)
1
5 reps
4
Seated Row (Machine)
3
8 reps
5
Decline Crunch (Weighted)
3
15 reps
6
Face Pull
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Bench Press (Barbell)
3
5 reps
3
Deadlift (Barbell)
1
5 reps
4
Seated Row (Machine)
3
8 reps
5
Decline Crunch (Weighted)
3
15 reps
6
Face Pull
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Bench Press (Barbell)
3
5 reps
3
Deadlift (Barbell)
1
5 reps
4
Seated Row (Machine)
3
8 reps
5
Decline Crunch (Weighted)
3
15 reps
6
Face Pull
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Bench Press (Barbell)
3
5 reps
3
Deadlift (Barbell)
1
5 reps
4
Seated Row (Machine)
3
8 reps
5
Decline Crunch (Weighted)
3
15 reps
6
Face Pull
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Bench Press (Barbell)
3
5 reps
3
Deadlift (Barbell)
1
5 reps
4
Seated Row (Machine)
3
8 reps
5
Decline Crunch (Weighted)
3
15 reps
6
Face Pull
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Bench Press (Barbell)
3
5 reps
3
Deadlift (Barbell)
1
5 reps
4
Seated Row (Machine)
3
8 reps
5
Decline Crunch (Weighted)
3
15 reps
6
Face Pull
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Bench Press (Barbell)
3
5 reps
3
Deadlift (Barbell)
1
5 reps
4
Seated Row (Machine)
3
8 reps
5
Decline Crunch (Weighted)
3
15 reps
6
Face Pull
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
2
Chest Fly (Machine)
3
12 reps
3
Pullover (Dumbbell)
3
12 reps
4
Seated Shoulder Press (Dumbbell)
4
12 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Y Raise
3
12 reps
7
Bent Over Row (Dumbbell)
3
12 reps
8
Bicep Curl (Dumbbell)
3
8 reps
9
Katana Extension
3
12 reps
10
Single Leg Press
4
8 reps
11
Seated Calf Raise
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Bicep Curl (Dumbbell)
3
8 reps
3
Rear Delt Fly (Dumbbell)
1
2
81 reps
8 reps
4
Lateral Raise (Dumbbell)
3
12 reps
5
Y Raise
3
12 reps
6
Katana Extension
3
12 reps
7
Single Leg Press
3
8 reps
8
Seated Calf Raise
3
12 reps
9
Hip Abductor (Machine)
3
12 reps
10
Hip Adductor (Machine)
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Bicep Curl (Dumbbell)
3
8 reps
3
Rear Delt Fly (Dumbbell)
1
2
81 reps
8 reps
4
Lateral Raise (Dumbbell)
3
12 reps
5
Y Raise
3
12 reps
6
Katana Extension
3
12 reps
7
Single Leg Press
3
8 reps
8
Seated Calf Raise
3
12 reps
9
Hip Abductor (Machine)
3
12 reps
10
Hip Adductor (Machine)
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
2
Chest Fly (Machine)
3
12 reps
3
Pullover (Dumbbell)
3
12 reps
4
Seated Shoulder Press (Dumbbell)
4
12 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Y Raise
3
12 reps
7
Bent Over Row (Dumbbell)
3
12 reps
8
Bicep Curl (Dumbbell)
3
8 reps
9
Katana Extension
3
12 reps
10
Single Leg Press
4
8 reps
11
Seated Calf Raise
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
2
Chest Fly (Machine)
3
12 reps
3
Pullover (Dumbbell)
3
12 reps
4
Seated Shoulder Press (Dumbbell)
4
12 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Y Raise
3
12 reps
7
Bent Over Row (Dumbbell)
3
12 reps
8
Bicep Curl (Dumbbell)
3
8 reps
9
Katana Extension
3
12 reps
10
Single Leg Press
4
8 reps
11
Seated Calf Raise
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
2
Chest Fly (Machine)
3
12 reps
3
Pullover (Dumbbell)
3
12 reps
4
Seated Shoulder Press (Dumbbell)
4
12 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Y Raise
3
12 reps
7
Bent Over Row (Dumbbell)
3
12 reps
8
Bicep Curl (Dumbbell)
3
8 reps
9
Katana Extension
3
12 reps
10
Single Leg Press
4
8 reps
11
Seated Calf Raise
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
2
Chest Fly (Machine)
3
12 reps
3
Pullover (Dumbbell)
3
12 reps
4
Seated Shoulder Press (Dumbbell)
4
12 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Y Raise
3
12 reps
7
Bent Over Row (Dumbbell)
3
12 reps
8
Bicep Curl (Dumbbell)
3
8 reps
9
Katana Extension
3
12 reps
10
Single Leg Press
4
8 reps
11
Seated Calf Raise
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
2
Chest Fly (Machine)
3
12 reps
3
Pullover (Dumbbell)
3
12 reps
4
Seated Shoulder Press (Dumbbell)
4
12 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Y Raise
3
12 reps
7
Bent Over Row (Dumbbell)
3
12 reps
8
Bicep Curl (Dumbbell)
3
8 reps
9
Katana Extension
3
12 reps
10
Single Leg Press
4
8 reps
11
Seated Calf Raise
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
2
Chest Fly (Machine)
3
12 reps
3
Pullover (Dumbbell)
3
12 reps
4
Seated Shoulder Press (Dumbbell)
4
12 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Y Raise
3
12 reps
7
Bent Over Row (Dumbbell)
3
12 reps
8
Bicep Curl (Dumbbell)
3
8 reps
9
Katana Extension
3
12 reps
10
Single Leg Press
4
8 reps
11
Seated Calf Raise
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
2
Chest Fly (Machine)
3
12 reps
3
Pullover (Dumbbell)
3
12 reps
4
Seated Shoulder Press (Dumbbell)
4
12 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Y Raise
3
12 reps
7
Bent Over Row (Dumbbell)
3
12 reps
8
Bicep Curl (Dumbbell)
3
8 reps
9
Katana Extension
3
12 reps
10
Single Leg Press
4
8 reps
11
Seated Calf Raise
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
2
Chest Fly (Machine)
3
12 reps
3
Pullover (Dumbbell)
3
12 reps
4
Seated Shoulder Press (Dumbbell)
4
12 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Y Raise
3
12 reps
7
Bent Over Row (Dumbbell)
3
12 reps
8
Bicep Curl (Dumbbell)
3
8 reps
9
Katana Extension
3
12 reps
10
Single Leg Press
4
8 reps
11
Seated Calf Raise
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
2
Chest Fly (Machine)
3
12 reps
3
Pullover (Dumbbell)
3
12 reps
4
Seated Shoulder Press (Dumbbell)
4
12 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Y Raise
3
12 reps
7
Bent Over Row (Dumbbell)
3
12 reps
8
Bicep Curl (Dumbbell)
3
8 reps
9
Katana Extension
3
12 reps
10
Single Leg Press
4
8 reps
11
Seated Calf Raise
4
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
2
Overhead Press (Barbell)
3
5 reps
3
Pull-Up (Weighted)
3
5 reps
4
Dip (Weighted)
3
5 reps
5
V-Bar Pulldown
3
12 reps
6
Romanian Deadlift (Barbell)
4
8 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
2
Overhead Press (Barbell)
4
8 reps
3
Pull-Up (Bodyweight)
3
AMRAP
4
Dip (Bodyweight)
3
AMRAP
5
V-Bar Pulldown
3
12 reps
6
Chest Fly (Cable)
3
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
2
Overhead Press (Barbell)
4
8 reps
3
Pull-Up (Weighted)
3
5 reps
4
Dip (Weighted)
3
5 reps
5
V-Bar Pulldown
3
12 reps
6
Chest Fly (Cable)
3
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
2
Overhead Press (Barbell)
3
5 reps
3
Pull-Up (Bodyweight)
3
AMRAP
4
Dip (Bodyweight)
3
AMRAP
5
V-Bar Pulldown
3
12 reps
6
Deadlift (Deficit)
4
8 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
2
Overhead Press (Barbell)
3
5 reps
3
Pull-Up (Weighted)
3
5 reps
4
Dip (Weighted)
3
5 reps
5
V-Bar Pulldown
3
12 reps
6
Romanian Deadlift (Barbell)
4
8 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
2
Overhead Press (Barbell)
3
5 reps
3
Pull-Up (Bodyweight)
3
AMRAP
4
Dip (Bodyweight)
3
AMRAP
5
V-Bar Pulldown
3
12 reps
6
Deadlift (Deficit)
4
8 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
2
Overhead Press (Barbell)
3
5 reps
3
Pull-Up (Weighted)
3
5 reps
4
Dip (Weighted)
3
5 reps
5
V-Bar Pulldown
3
12 reps
6
Romanian Deadlift (Barbell)
4
8 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
2
Overhead Press (Barbell)
3
5 reps
3
Pull-Up (Bodyweight)
3
AMRAP
4
Dip (Bodyweight)
3
AMRAP
5
V-Bar Pulldown
3
12 reps
6
Deadlift (Deficit)
4
8 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
2
Overhead Press (Barbell)
3
5 reps
3
Pull-Up (Weighted)
3
5 reps
4
Dip (Weighted)
3
5 reps
5
V-Bar Pulldown
3
12 reps
6
Romanian Deadlift (Barbell)
4
8 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
2
Overhead Press (Barbell)
3
5 reps
3
Pull-Up (Bodyweight)
3
AMRAP
4
Dip (Bodyweight)
3
AMRAP
5
V-Bar Pulldown
3
12 reps
6
Deadlift (Deficit)
4
8 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
2
Overhead Press (Barbell)
3
5 reps
3
Pull-Up (Weighted)
3
5 reps
4
Dip (Weighted)
3
5 reps
5
V-Bar Pulldown
3
12 reps
6
Romanian Deadlift (Barbell)
4
8 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
2
Overhead Press (Barbell)
3
5 reps
3
Pull-Up (Bodyweight)
3
AMRAP
4
Dip (Bodyweight)
3
AMRAP
5
V-Bar Pulldown
3
12 reps
6
Deadlift (Deficit)
4
8 reps
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)3 Sets
5 Reps
2
Bench Press (Barbell)3 Sets
5 Reps
3
Deadlift (Barbell)1 Set
5 Reps
4
Lat Pulldown3 Sets
8 Reps
5
Face Pull3 Sets
15 Reps
6
Sit Up3 Sets
AMRAP
Day 3
1
High Bar Squat (Barbell)4 Sets
8 Reps
2
Overhead Press (Barbell)3 Sets
5 Reps
3
T-Bar Row5 Sets
3 Reps
4
Standing Pullover (Cable)3 Sets
12 Reps
5
Rear Delt Fly (Machine)3 Sets
12 Reps
6
Good Morning3 Sets
15 Reps
Day 4
1
Squat (Barbell)3 Sets
5 Reps
2
Bench Press (Barbell)3 Sets
5 Reps
3
Deadlift (Barbell)1 Set
5 Reps
4
Seated Row (Machine)3 Sets
8 Reps
5
Decline Crunch (Weighted)3 Sets
15 Reps
6
Face Pull3 Sets
15 Reps
Day 5
1
Chest Press (Machine)4 Sets
8 Reps
2
Chest Fly (Machine)3 Sets
12 Reps
3
Pullover (Dumbbell)3 Sets
12 Reps
4
Seated Shoulder Press (Dumbbell)4 Sets
12 Reps
5
Lateral Raise (Dumbbell)3 Sets
12 Reps
6
Y Raise3 Sets
12 Reps
7
Bent Over Row (Dumbbell)3 Sets
12 Reps
8
Bicep Curl (Dumbbell)3 Sets
8 Reps
9
Katana Extension3 Sets
12 Reps
10
Single Leg Press4 Sets
8 Reps
11
Seated Calf Raise4 Sets
12 Reps
Day 6
1
High Bar Squat (Barbell)4 Sets
8 Reps
2
Overhead Press (Barbell)3 Sets
5 Reps
3
Pull-Up (Weighted)3 Sets
5 Reps
4
Dip (Weighted)3 Sets
5 Reps
5
V-Bar Pulldown3 Sets
12 Reps
6
Romanian Deadlift (Barbell)4 Sets
8 Reps
Day 2
1
Incline Bench Press (Dumbbell)3 Sets
8 Reps
2
Overhead Press (Dumbbell)3 Sets
8 Reps
3
Chest Fly (Cable)3 Sets
12 Reps
4
Lateral Raise (Cable)3 Sets
12 Reps
5
Front Raise3 Sets
12 Reps
6
Tricep Rope Push Down (Cable)3 Sets
12 Reps
7
Bicep Curl (Cable)3 Sets
12 Reps
8
Hack Squat4 Sets
12 Reps
9
Seated Calf Raise4 Sets
12 Reps
10
Hip Abductor (Machine)3 Sets
12 Reps
11
Hip Adductor (Machine)3 Sets
12 Reps
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00Â /Â 5
Chris F.Age 46, Man
3 months ago
3 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Flexibility. Easy to monitor results. Variety of exercises, while maintaining focus on primary lifts.