Program Description
Hugeness
Program Overview
- LevelIntermediate
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedMar 09, 2024 06:33
- Last EditedAug 02, 2024 02:14
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
Bench Press (Barbell)
1
3
3-5 reps
3-5 reps
RPE 9
2A
Overhead Press (Barbell)
3
4-8 reps
2B
Pull-Up (Weighted)
3
4-8 reps
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
3B
Chest Fly (Dumbbell)
3
10-15 reps
4A
Preacher Curl (Dumbbell)
3
6-12 reps
4B
Tricep Extension (Dumbbell)
3
6-12 reps
5
Lateral Raise (Machine)
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3-5 reps
3-5 reps
RPE 9
2A
Overhead Press (Barbell)
3
4-8 reps
2B
Pull-Up (Weighted)
3
4-8 reps
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
3B
Chest Fly (Dumbbell)
3
10-15 reps
4A
Preacher Curl (Dumbbell)
3
6-12 reps
4B
Tricep Extension (Dumbbell)
3
6-12 reps
5
Lateral Raise (Machine)
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3-5 reps
3-5 reps
RPE 9
2A
Overhead Press (Barbell)
3
4-8 reps
2B
Pull-Up (Weighted)
3
4-8 reps
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
3B
Chest Fly (Dumbbell)
3
10-15 reps
4A
Preacher Curl (Dumbbell)
3
6-12 reps
4B
Tricep Extension (Dumbbell)
3
6-12 reps
5
Lateral Raise (Machine)
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3-5 reps
3-5 reps
RPE 9
2A
Overhead Press (Barbell)
3
4-8 reps
2B
Pull-Up (Weighted)
3
4-8 reps
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
3B
Chest Fly (Dumbbell)
3
10-15 reps
4A
Preacher Curl (Dumbbell)
3
6-12 reps
4B
Tricep Extension (Dumbbell)
3
6-12 reps
5
Lateral Raise (Machine)
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3-5 reps
3-5 reps
RPE 9
2A
Overhead Press (Barbell)
3
4-8 reps
2B
Pull-Up (Weighted)
3
4-8 reps
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
3B
Chest Fly (Dumbbell)
3
10-15 reps
4A
Preacher Curl (Dumbbell)
3
6-12 reps
4B
Tricep Extension (Dumbbell)
3
6-12 reps
5
Lateral Raise (Machine)
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3-5 reps
3-5 reps
RPE 9
2A
Overhead Press (Barbell)
3
4-8 reps
2B
Pull-Up (Weighted)
3
4-8 reps
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
3B
Chest Fly (Dumbbell)
3
10-15 reps
4A
Preacher Curl (Dumbbell)
3
6-12 reps
4B
Tricep Extension (Dumbbell)
3
6-12 reps
5
Lateral Raise (Machine)
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3-5 reps
3-5 reps
RPE 9
2A
Overhead Press (Barbell)
3
4-8 reps
2B
Pull-Up (Weighted)
3
4-8 reps
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
3B
Chest Fly (Dumbbell)
3
10-15 reps
4A
Preacher Curl (Dumbbell)
3
6-12 reps
4B
Tricep Extension (Dumbbell)
3
6-12 reps
5
Lateral Raise (Machine)
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3-5 reps
3-5 reps
RPE 9
2A
Overhead Press (Barbell)
3
4-8 reps
2B
Pull-Up (Weighted)
3
4-8 reps
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
3B
Chest Fly (Dumbbell)
3
10-15 reps
4A
Preacher Curl (Dumbbell)
3
6-12 reps
4B
Tricep Extension (Dumbbell)
3
6-12 reps
5
Lateral Raise (Machine)
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3-5 reps
3-5 reps
RPE 9
2A
Overhead Press (Barbell)
3
4-8 reps
2B
Pull-Up (Weighted)
3
4-8 reps
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
3B
Chest Fly (Dumbbell)
3
10-15 reps
4A
Preacher Curl (Dumbbell)
3
6-12 reps
4B
Tricep Extension (Dumbbell)
3
6-12 reps
5
Lateral Raise (Machine)
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3-5 reps
3-5 reps
RPE 9
2A
Overhead Press (Barbell)
3
4-8 reps
2B
Pull-Up (Weighted)
3
4-8 reps
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
3B
Chest Fly (Dumbbell)
3
10-15 reps
4A
Preacher Curl (Dumbbell)
3
6-12 reps
4B
Tricep Extension (Dumbbell)
3
6-12 reps
5
Lateral Raise (Machine)
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3-5 reps
3-5 reps
RPE 9
2A
Overhead Press (Barbell)
3
4-8 reps
2B
Pull-Up (Weighted)
3
4-8 reps
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
3B
Chest Fly (Dumbbell)
3
10-15 reps
4A
Preacher Curl (Dumbbell)
3
6-12 reps
4B
Tricep Extension (Dumbbell)
3
6-12 reps
5
Lateral Raise (Machine)
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3-5 reps
3-5 reps
RPE 9
2A
Overhead Press (Barbell)
3
4-8 reps
2B
Pull-Up (Weighted)
3
4-8 reps
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
3B
Chest Fly (Dumbbell)
3
10-15 reps
4A
Preacher Curl (Dumbbell)
3
6-12 reps
4B
Tricep Extension (Dumbbell)
3
6-12 reps
5
Lateral Raise (Machine)
4
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
3-5 reps
3-5 reps
RPE 9
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
4
Leg Press Calf Raises
3
2
8-12 reps
-
5
Decline Crunch (Weighted)
3
6-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
3-5 reps
3-5 reps
RPE 9
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
4
Leg Press Calf Raises
3
2
8-12 reps
-
5
Decline Crunch (Weighted)
3
6-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
3-5 reps
3-5 reps
RPE 9
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
4
Leg Press Calf Raises
3
2
8-12 reps
-
5
Decline Crunch (Weighted)
3
6-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
3-5 reps
3-5 reps
RPE 9
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
4
Leg Press Calf Raises
3
2
8-12 reps
-
5
Decline Crunch (Weighted)
3
6-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
3-5 reps
3-5 reps
RPE 9
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
4
Leg Press Calf Raises
3
2
8-12 reps
-
5
Decline Crunch (Weighted)
3
6-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
3-5 reps
3-5 reps
RPE 9
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
4
Leg Press Calf Raises
3
2
8-12 reps
-
5
Decline Crunch (Weighted)
3
6-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
3-5 reps
3-5 reps
RPE 9
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
4
Leg Press Calf Raises
3
2
8-12 reps
-
5
Decline Crunch (Weighted)
3
6-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
3-5 reps
3-5 reps
RPE 9
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
4
Leg Press Calf Raises
3
2
8-12 reps
-
5
Decline Crunch (Weighted)
3
6-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
3-5 reps
3-5 reps
RPE 9
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
4
Leg Press Calf Raises
3
2
8-12 reps
-
5
Decline Crunch (Weighted)
3
6-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
3-5 reps
3-5 reps
RPE 9
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
4
Leg Press Calf Raises
3
2
8-12 reps
-
5
Decline Crunch (Weighted)
3
6-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
3-5 reps
3-5 reps
RPE 9
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
4
Leg Press Calf Raises
3
2
8-12 reps
-
5
Decline Crunch (Weighted)
3
6-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
3-5 reps
3-5 reps
RPE 9
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
4
Leg Press Calf Raises
3
2
8-12 reps
-
5
Decline Crunch (Weighted)
3
6-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
2
Wide Grip Lat Pulldown
3
8-12 reps
3
Incline Bench Press (Dumbbell)
3
6-10 reps
4
Seated Row (Cable)
3
10-15 reps
5
Lateral Raise (Cable)
4
8-15 reps
6A
Bayesian Curl
3
8-15 reps
6B
Overhead Tricep Extension (Cable)
3
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
2
Wide Grip Lat Pulldown
3
8-12 reps
3
Incline Bench Press (Dumbbell)
3
6-10 reps
4
Seated Row (Cable)
3
10-15 reps
5
Lateral Raise (Cable)
4
8-15 reps
6A
Bayesian Curl
3
8-15 reps
6B
Overhead Tricep Extension (Cable)
3
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
2
Wide Grip Lat Pulldown
3
8-12 reps
3
Incline Bench Press (Dumbbell)
3
6-10 reps
4
Seated Row (Cable)
3
10-15 reps
5
Lateral Raise (Cable)
4
8-15 reps
6A
Bayesian Curl
3
8-15 reps
6B
Overhead Tricep Extension (Cable)
3
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
2
Wide Grip Lat Pulldown
3
8-12 reps
3
Incline Bench Press (Dumbbell)
3
6-10 reps
4
Seated Row (Cable)
3
10-15 reps
5
Lateral Raise (Cable)
4
8-15 reps
6A
Bayesian Curl
3
8-15 reps
6B
Overhead Tricep Extension (Cable)
3
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
2
Wide Grip Lat Pulldown
3
8-12 reps
3
Incline Bench Press (Dumbbell)
3
6-10 reps
4
Seated Row (Cable)
3
10-15 reps
5
Lateral Raise (Cable)
4
8-15 reps
6A
Bayesian Curl
3
8-15 reps
6B
Overhead Tricep Extension (Cable)
3
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
2
Wide Grip Lat Pulldown
3
8-12 reps
3
Incline Bench Press (Dumbbell)
3
6-10 reps
4
Seated Row (Cable)
3
10-15 reps
5
Lateral Raise (Cable)
4
8-15 reps
6A
Bayesian Curl
3
8-15 reps
6B
Overhead Tricep Extension (Cable)
3
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
2
Wide Grip Lat Pulldown
3
8-12 reps
3
Incline Bench Press (Dumbbell)
3
6-10 reps
4
Seated Row (Cable)
3
10-15 reps
5
Lateral Raise (Cable)
4
8-15 reps
6A
Bayesian Curl
3
8-15 reps
6B
Overhead Tricep Extension (Cable)
3
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
2
Wide Grip Lat Pulldown
3
8-12 reps
3
Incline Bench Press (Dumbbell)
3
6-10 reps
4
Seated Row (Cable)
3
10-15 reps
5
Lateral Raise (Cable)
4
8-15 reps
6A
Bayesian Curl
3
8-15 reps
6B
Overhead Tricep Extension (Cable)
3
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
2
Wide Grip Lat Pulldown
3
8-12 reps
3
Incline Bench Press (Dumbbell)
3
6-10 reps
4
Seated Row (Cable)
3
10-15 reps
5
Lateral Raise (Cable)
4
8-15 reps
6A
Bayesian Curl
3
8-15 reps
6B
Overhead Tricep Extension (Cable)
3
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
2
Wide Grip Lat Pulldown
3
8-12 reps
3
Incline Bench Press (Dumbbell)
3
6-10 reps
4
Seated Row (Cable)
3
10-15 reps
5
Lateral Raise (Cable)
4
8-15 reps
6A
Bayesian Curl
3
8-15 reps
6B
Overhead Tricep Extension (Cable)
3
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
2
Wide Grip Lat Pulldown
3
8-12 reps
3
Incline Bench Press (Dumbbell)
3
6-10 reps
4
Seated Row (Cable)
3
10-15 reps
5
Lateral Raise (Cable)
4
8-15 reps
6A
Bayesian Curl
3
8-15 reps
6B
Overhead Tricep Extension (Cable)
3
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
2
Wide Grip Lat Pulldown
3
8-12 reps
3
Incline Bench Press (Dumbbell)
3
6-10 reps
4
Seated Row (Cable)
3
10-15 reps
5
Lateral Raise (Cable)
4
8-15 reps
6A
Bayesian Curl
3
8-15 reps
6B
Overhead Tricep Extension (Cable)
3
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2
Romanian Deadlift (Barbell)
3
4-8 reps
3
Leg Extension
3
10-15 reps
4
Leg Curl
3
10-15 reps
5A
Leg Press Calf Raises
3
2
8-12 reps
-
5B
Dragon Flag
3
6-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2
Romanian Deadlift (Barbell)
3
4-8 reps
3
Leg Extension
3
10-15 reps
4
Leg Curl
3
10-15 reps
5A
Leg Press Calf Raises
3
2
8-12 reps
-
5B
Dragon Flag
3
6-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2
Romanian Deadlift (Barbell)
3
4-8 reps
3
Leg Extension
3
10-15 reps
4
Leg Curl
3
10-15 reps
5A
Leg Press Calf Raises
3
2
8-12 reps
-
5B
Dragon Flag
3
6-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2
Romanian Deadlift (Barbell)
3
4-8 reps
3
Leg Extension
3
10-15 reps
4
Leg Curl
3
10-15 reps
5A
Leg Press Calf Raises
3
2
8-12 reps
-
5B
Dragon Flag
3
6-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2
Romanian Deadlift (Barbell)
3
4-8 reps
3
Leg Extension
3
10-15 reps
4
Leg Curl
3
10-15 reps
5A
Leg Press Calf Raises
3
2
8-12 reps
-
5B
Dragon Flag
3
6-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2
Romanian Deadlift (Barbell)
3
4-8 reps
3
Leg Extension
3
10-15 reps
4
Leg Curl
3
10-15 reps
5A
Leg Press Calf Raises
3
2
8-12 reps
-
5B
Dragon Flag
3
6-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2
Romanian Deadlift (Barbell)
3
4-8 reps
3
Leg Extension
3
10-15 reps
4
Leg Curl
3
10-15 reps
5A
Leg Press Calf Raises
3
2
8-12 reps
-
5B
Dragon Flag
3
6-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2
Romanian Deadlift (Barbell)
3
4-8 reps
3
Leg Extension
3
10-15 reps
4
Leg Curl
3
10-15 reps
5A
Leg Press Calf Raises
3
2
8-12 reps
-
5B
Dragon Flag
3
6-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2
Romanian Deadlift (Barbell)
3
4-8 reps
3
Leg Extension
3
10-15 reps
4
Leg Curl
3
10-15 reps
5A
Leg Press Calf Raises
3
2
8-12 reps
-
5B
Dragon Flag
3
6-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2
Romanian Deadlift (Barbell)
3
4-8 reps
3
Leg Extension
3
10-15 reps
4
Leg Curl
3
10-15 reps
5A
Leg Press Calf Raises
3
2
8-12 reps
-
5B
Dragon Flag
3
6-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2
Romanian Deadlift (Barbell)
3
4-8 reps
3
Leg Extension
3
10-15 reps
4
Leg Curl
3
10-15 reps
5A
Leg Press Calf Raises
3
2
8-12 reps
-
5B
Dragon Flag
3
6-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2
Romanian Deadlift (Barbell)
3
4-8 reps
3
Leg Extension
3
10-15 reps
4
Leg Curl
3
10-15 reps
5A
Leg Press Calf Raises
3
2
8-12 reps
-
5B
Dragon Flag
3
6-12 reps
Week 1
1 / 12 Weeks
Day 3
1
Bench Press (Barbell)3 Sets
4-8 Reps
2
Wide Grip Lat Pulldown3 Sets
8-12 Reps
3
Incline Bench Press (Dumbbell)3 Sets
6-10 Reps
4
Seated Row (Cable)3 Sets
10-15 Reps
5
Lateral Raise (Cable)4 Sets
8-15 Reps
6A
Bayesian Curl3 Sets
8-15 Reps
6B
Overhead Tricep Extension (Cable)3 Sets
8-15 Reps
Day 4
1
High Bar Squat (Barbell)3 Sets
4-8 Reps
2
Romanian Deadlift (Barbell)3 Sets
4-8 Reps
3
Leg Extension3 Sets
10-15 Reps
4
Leg Curl3 Sets
10-15 Reps
5A
Leg Press Calf Raises3 Sets
2 Sets
8-12 Reps
-
5B
Dragon Flag3 Sets
6-12 Reps
Day 2
1
High Bar Squat (Barbell)1 Set
2 Sets
3-5 Reps
3-5 Reps
@9
2
Deadlift (Barbell)1 Set
1 Set
3-5 Reps
3-5 Reps
@9
3
Bulgarian Split Squat (Dumbbell)2 Sets
6-10 Reps
4
Leg Press Calf Raises3 Sets
2 Sets
8-12 Reps
-
5
Decline Crunch (Weighted)3 Sets
6-12 Reps
Day 1
1
Bench Press (Barbell)1 Set
3 Sets
3-5 Reps
3-5 Reps
@9
2A
Overhead Press (Barbell)3 Sets
4-8 Reps
2B
Pull-Up (Weighted)3 Sets
4-8 Reps
3A
Chest Supported Row (Dumbbell)3 Sets
8-12 Reps
3B
Chest Fly (Dumbbell)3 Sets
10-15 Reps
4A
Preacher Curl (Dumbbell)3 Sets
6-12 Reps
4B
Tricep Extension (Dumbbell)3 Sets
6-12 Reps
5
Lateral Raise (Machine)4 Sets
10-15 Reps