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Day 1: Muscle Group(s): None... | Day 2: Muscle Group(s): None... | Day 3: Muscle Group(s): None... | Day 4: Muscle Group(s): None... | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 6 sets | 10, 10, 8, 8, 6, 6 reps | 60s | Set 1 - 2: 60% of 1RM
Set 3 - 4: 65% of 1RM
Set 5 - 6: 70% of 1RM |
2. One-Arm Bench Dumbbell Row | 5 sets | 10 reps | 60s | RPE 6-7 |
3. Crossed-Arm Barbell Front Squat![]() | 4 sets | 4 reps | 60s | RPE 5-6 |
4. Barbell Floor Press | 2 sets | 10 reps | 60s | 90% of lightest bench set this week |
5. Seated Cable Row![]() | 3 sets | 12 reps | 60s | RPE 5-6 |
6. Seated Dumbbell Shoulder Press![]() | 3 sets | 12 reps | 60s | RPE 5-6 |
7. Hyperextension![]() | 3 sets | 12 reps | 60s | RPE 5-6 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 5 sets | 4 reps | 60s | Pause at mid-shin level for 2-3 secs
RPE 6 |
2. Barbell Bench Press | 6 sets | 10, 10, 8, 8, 6, 6 reps | 60s | Set 1 - 2: 63% of 1RM
Set 3 - 4: 68% of 1RM
Set 5 - 6: 73% of 1RM |
3. Barbell Deadlift | 5 sets | 4 reps | 60s | RPE 6 |
4. Romanian Deadlift | 2 sets | 12 reps | 60s | 30% of 1RM |
5. Rope Pressdown | 3 sets | 12 reps | 60s | 50-60% |
6. Standing Dumbbell Biceps Curl | 3 sets | 12 reps | 60s | 50-60% |
7. Ab Crunch Machine | 3 sets | 12 reps | 60s | 50-60% |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 6 sets | 10, 10, 8, 8, 6, 6 reps | 60s | Set 1 - 2: 60% of 1RM
Set 3 - 4: 65% of 1RM
Set 5 - 6: 70% of 1RM |
2. One-Arm Bench Dumbbell Row | 5 sets | 10 reps | 60s | RPE 6-7 |
3. Crossed-Arm Barbell Front Squat![]() | 4 sets | 4 reps | 60s | RPE 5-6 |
4. Barbell Floor Press | 2 sets | 10 reps | 60s | 90% of lightest bench set this week |
5. Seated Cable Row![]() | 3 sets | 12 reps | 60s | RPE 5-6 |
6. Seated Dumbbell Shoulder Press![]() | 3 sets | 12 reps | 60s | RPE 5-6 |
7. Hyperextension![]() | 3 sets | 12 reps | 60s | RPE 5-6 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 5 sets | 4 reps | 60s | Pause at mid-shin level for 2-3 secs
RPE 6 |
2. Barbell Bench Press | 6 sets | 10, 10, 8, 8, 6, 6 reps | 60s | Set 1 - 2: 63% of 1RM
Set 3 - 4: 68% of 1RM
Set 5 - 6: 73% of 1RM |
3. Barbell Deadlift | 5 sets | 4 reps | 60s | RPE 6 |
4. Romanian Deadlift | 2 sets | 12 reps | 60s | 30% of 1RM |
5. Rope Pressdown | 3 sets | 12 reps | 60s | 50-60% |
6. Standing Dumbbell Biceps Curl | 3 sets | 12 reps | 60s | 50-60% |
7. Ab Crunch Machine | 3 sets | 12 reps | 60s | 50-60% |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 6 sets | 8, 8, 6, 6, 4, 4 reps | 60s | Set 1 - 2: 60% of 1RM
Set 3 - 4: 65% of 1RM
Set 5 - 6: 70% of 1RM |
2. One-Arm Bench Dumbbell Row | 6 sets | 6 reps | 60s | RPE 7-8 |
3. Crossed-Arm Barbell Front Squat![]() | 4 sets | 3 reps | 60s | RPE 6-7 |
4. Barbell Floor Press | 2 sets | 8 reps | 60s | 90% of lightest bench set this week |
5. Seated Cable Row![]() | 3 sets | 10 reps | 60s | 55-65% |
6. Seated Dumbbell Shoulder Press![]() | 3 sets | 10 reps | 60s | 55-65% |
7. Hyperextension![]() | 3 sets | 10 reps | 60s | 55-65% |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 5 sets | 4 reps | 60s | Pause at mid-shin level for 2-3 secs
RPE 7 |
2. Barbell Bench Press | 6 sets | 6, 6, 5, 5, 4, 4 reps | 60s | Set 1 - 2: 73% of 1RM
Set 3 - 4: 78% of 1RM
Set 5 - 6: 83% of 1RM |
3. Barbell Deadlift | 4 sets | 3 reps | 60s | 75% of 1RM |
4. Romanian Deadlift | 2 sets | 10 reps | 60s | 40% of 1RM |
5. Rope Pressdown | 3 sets | 10 reps | 60s | 55-65% |
6. Standing Dumbbell Biceps Curl | 3 sets | 10 reps | 60s | 55-65% |
7. Ab Crunch Machine | 3 sets | 10 reps | 60s | 55-65% |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 6 sets | 8, 8, 6, 6, 4, 4 reps | 60s | Set 1 - 2: 65% of 1RM
Set 3 - 4: 70% of 1RM
Set 5 - 6: 75% of 1RM |
2. One-Arm Bench Dumbbell Row | 6 sets | 6 reps | 60s | RPE 7-8 |
3. Crossed-Arm Barbell Front Squat![]() | 4 sets | 3 reps | 60s | RPE 6-7 |
4. Barbell Floor Press | 2 sets | 8 reps | 60s | 90% of lightest bench set this week |
5. Seated Cable Row![]() | 3 sets | 10 reps | 60s | 55-65% |
6. Seated Dumbbell Shoulder Press![]() | 3 sets | 10 reps | 60s | 55-65% |
7. Hyperextension![]() | 3 sets | 10 reps | 60s | 55-65% |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 5 sets | 4 reps | 60s | Pause at mid-shin level for 2-3 secs
RPE 6 |
2. Barbell Bench Press | 6 sets | 10, 10, 8, 8, 6, 6 reps | 60s | Set 1 - 2: 63% of 1RM
Set 3 - 4: 68% of 1RM
Set 5 - 6: 73% of 1RM |
3. Barbell Deadlift | 5 sets | 4 reps | 60s | RPE 6 |
4. Romanian Deadlift | 2 sets | 12 reps | 60s | 30% of 1RM |
5. Rope Pressdown | 3 sets | 12 reps | 60s | 50-60% |
6. Standing Dumbbell Biceps Curl | 3 sets | 12 reps | 60s | 50-60% |
7. Ab Crunch Machine | 3 sets | 12 reps | 60s | 50-60% |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 6 sets | 6, 6, 5, 5, 4, 4 reps | 60s | Set 1 - 2: 70% of 1RM
Set 3 - 4: 75% of 1RM
Set 5 - 6: 80% of 1RM |
2. One-Arm Bench Dumbbell Row | 5 sets | 10 reps | 60s | RPE 6-7 |
3. Crossed-Arm Barbell Front Squat![]() | 4 sets | 2 reps | 60s | RPE 7-8 |
4. Barbell Floor Press | 2 sets | 10 reps | 60s | 90% of lightest bench set this week |
5. Seated Cable Row![]() | 3 sets | 8 reps | 60s | 60-70% |
6. Seated Dumbbell Shoulder Press![]() | 3 sets | 8 reps | 60s | 60-70% |
7. Hyperextension![]() | 3 sets | 8 reps | 60s | 60-70% |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 2 sets | 2 reps | 60s | Pause at mid-shin level for 2-3 secs
80% of 1RM |
2. Barbell Bench Press | 6 sets | 8, 8, 6, 6, 4, 4 reps | 60s | Set 1 - 2: 70% of 1RM
Set 3 - 4: 75% of 1RM
Set 5 - 6: 80% of 1RM |
3. Barbell Deadlift | 1 set | AMAP reps | 60s | 85% of 1RM |
4. Rope Pressdown | 3 sets | 8 reps | 60s | 60-70% |
5. Standing Dumbbell Biceps Curl | 3 sets | 8 reps | 60s | 60-70% |
6. Ab Crunch Machine | 3 sets | 8 reps | 60s | 60-70% |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 6 sets | 6, 6, 5, 5, 4, 4 reps | 60s | Set 1 - 2: 70% of 1RM
Set 3 - 4: 75% of 1RM
Set 5 - 6: 80% of 1RM |
2. One-Arm Bench Dumbbell Row | 5 sets | 10 reps | 60s | 60-70% |
3. Crossed-Arm Barbell Front Squat![]() | 4 sets | 2 reps | 60s | 70-80% |
4. Barbell Floor Press | 2 sets | 10 reps | 60s | 90% of lightest bench set this week |
5. Seated Cable Row![]() | 3 sets | 8 reps | 60s | 60-70% |
6. Seated Dumbbell Shoulder Press![]() | 3 sets | 8 reps | 60s | 60-70% |
7. Hyperextension![]() | 3 sets | 8 reps | 60s | 60-70% |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 6 sets | 8, 8, 6, 6, 4, 4 reps | 60s | Set 1 - 2: 70% of 1RM
Set 3 - 4: 75% of 1RM
Set 5 - 6: 80% of 1RM |
2. Romanian Deadlift | 4 sets | 8 reps | 60s | 45% of 1RM |
3. Rope Pressdown | 3 sets | 8 reps | 60s | 60-70% |
4. Standing Dumbbell Biceps Curl | 3 sets | 8 reps | 60s | 60-70% |
5. Ab Crunch Machine | 3 sets | 8 reps | 60s | 60-70% |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 5 sets | 3 reps | 60s | 85% of 1RM |
2. One-Arm Bench Dumbbell Row | 5 sets | 10 reps | 60s | RPE 6-7 |
3. Crossed-Arm Barbell Front Squat![]() | 4 sets | 4 reps | 60s | RPE 5-6 |
4. Barbell Floor Press | 2 sets | 10 reps | 60s | 90% of lightest bench set this week |
5. Seated Cable Row![]() | 3 sets | 12 reps | 60s | 50-60% |
6. Seated Dumbbell Shoulder Press![]() | 3 sets | 12 reps | 60s | 50-60% |
7. Hyperextension![]() | 3 sets | 12 reps | 60s | 50-60% |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 5 sets | 4 reps | 60s | Pause at mid-shin level for 2-3 secs
63% of 1RM |
2. Barbell Bench Press | 6 sets | 4, 4, 3, 3, 2, 2 reps | 60s | Set 1 - 2: 80% of 1RM
Set 3 - 4: 85% of 1RM
Set 5 - 6: 90% of 1RM |
3. Barbell Deadlift | 5 sets | 4 reps | 60s | 68% of 1RM |
4. Romanian Deadlift | 2 sets | 12 reps | 60s | 38% |
5. Rope Pressdown | 3 sets | 12 reps | 60s | 50-60% |
6. Standing Dumbbell Biceps Curl | 3 sets | 12 reps | 60s | 50-60% |
7. Ab Crunch Machine | 3 sets | 12 reps | 60s | 50-60% |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 5 sets | 3 reps | 60s | 85% of 1RM |
2. One-Arm Bench Dumbbell Row | 5 sets | 10 reps | 60s | 60-70% |
3. Crossed-Arm Barbell Front Squat![]() | 4 sets | 4 reps | 60s | 50-60% |
4. Barbell Floor Press | 2 sets | 10 reps | 60s | 90% of lightest bench set this week |
5. Seated Cable Row![]() | 3 sets | 12 reps | 60s | 50-60% |
6. Seated Dumbbell Shoulder Press![]() | 3 sets | 12 reps | 60s | 50-60% |
7. Hyperextension![]() | 3 sets | 12 reps | 60s | 50-60% |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 5 sets | 4 reps | 60s | Pause at mid-shin level for 2-3 secs
63% of 1RM |
2. Barbell Bench Press | 6 sets | 4, 4, 3, 3, 2, 2 reps | 60s | Set 1 - 2: 80% of 1RM
Set 3 - 4: 85% of 1RM
Set 5 - 6: 90% of 1RM |
3. Barbell Deadlift | 5 sets | 4 reps | 60s | 68% of 1RM |
4. Romanian Deadlift | 2 sets | 12 reps | 60s | 38% |
5. Rope Pressdown | 3 sets | 12 reps | 60s | 50-60% |
6. Standing Dumbbell Biceps Curl | 3 sets | 12 reps | 60s | 50-60% |
7. Ab Crunch Machine | 3 sets | 12 reps | 60s | 50-60% |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 5 sets | 4 reps | 60s | 85% of 1RM |
2. One-Arm Bench Dumbbell Row | 6 sets | 6 reps | 60s | 70-80% |
3. Crossed-Arm Barbell Front Squat![]() | 4 sets | 3 reps | 60s | 60-70% |
4. Barbell Floor Press | 2 sets | 8 reps | 60s | 90% of lightest bench set this week |
5. Seated Cable Row![]() | 3 sets | 10 reps | 60s | 55-65% |
6. Seated Dumbbell Shoulder Press![]() | 3 sets | 10 reps | 60s | 55-65% |
7. Hyperextension![]() | 3 sets | 10 reps | 60s | 55-65% |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 4 sets | 3 reps | 60s | Pause at mid-shin level for 2-3 secs
73% of 1RM |
2. Barbell Bench Press | 6 sets | 1, 3, 3, 3, 2, 2 reps | 60s | Set 1 RPE 8.5-9
-20kg from top single |
3. Barbell Deadlift | 4 sets | 3 reps | 60s | 78% of 1RM |
4. Romanian Deadlift | 2 sets | 12 reps | 60s | 43% |
5. Rope Pressdown | 3 sets | 10 reps | 60s | 55-65% |
6. Standing Dumbbell Biceps Curl | 3 sets | 10 reps | 60s | 55-65% |
7. Ab Crunch Machine | 3 sets | 10 reps | 60s | 55-65% |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 5 sets | 4 reps | 60s | 85% of 1RM |
2. One-Arm Bench Dumbbell Row | 6 sets | 6 reps | 60s | 70-80% |
3. Crossed-Arm Barbell Front Squat![]() | 4 sets | 3 reps | 60s | 60-70% |
4. Barbell Floor Press | 2 sets | 8 reps | 60s | 90% of lightest bench set this week |
5. Seated Cable Row![]() | 3 sets | 10 reps | 60s | 55-65% |
6. Seated Dumbbell Shoulder Press![]() | 3 sets | 10 reps | 60s | 55-65% |
7. Hyperextension![]() | 3 sets | 10 reps | 60s | 55-65% |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 4 sets | 3 reps | 60s | Pause at mid-shin level for 2-3 secs
73% of 1RM |
2. Barbell Bench Press | 6 sets | 1, 3, 3, 3, 3, 3 reps | 60s | RPE 8.5-9
-20kg from top single |
3. Barbell Deadlift | 4 sets | 3 reps | 60s | 78% of 1RM |
4. Romanian Deadlift | 2 sets | 10 reps | 60s | 43% |
5. Rope Pressdown | 3 sets | 10 reps | 60s | 55-65% |
6. Standing Dumbbell Biceps Curl | 3 sets | 10 reps | 60s | 55-65% |
7. Ab Crunch Machine | 3 sets | 10 reps | 60s | 55-65% |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 5 sets | 5 reps | 60s | 85% of 1RM |
2. One-Arm Bench Dumbbell Row | 5 sets | 10 reps | 60s | 60-70% |
3. Crossed-Arm Barbell Front Squat![]() | 4 sets | 2 reps | 60s | 70-80% |
4. Barbell Floor Press | 2 sets | 10 reps | 60s | 90% of lightest bench set this week |
5. Seated Cable Row![]() | 3 sets | 8 reps | 60s | 60-70% |
6. Seated Dumbbell Shoulder Press![]() | 3 sets | 8 reps | 60s | 60-70% |
7. Hyperextension![]() | 3 sets | 8 reps | 60s | 60-70% |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 2 sets | 2 reps | 60s | Pause at mid-shin level for 2-3 secs
80% of 1RM |
2. Barbell Bench Press | 6 sets | 6 reps | 60s | 60% of 1RM |
3. Barbell Deadlift | 1 set | AMAP reps | 60s | 85% of 1RM
rep out, keep one in the tank |
4. Rope Pressdown | 3 sets | 8 reps | 60s | 60-70% |
5. Standing Dumbbell Biceps Curl | 3 sets | 8 reps | 60s | 60-70% |
6. Ab Crunch Machine | 3 sets | 8 reps | 60s | 60-70% |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 5 sets | 5 reps | 60s | 85% of 1RM |
2. One-Arm Bench Dumbbell Row | 5 sets | 10 reps | 60s | 60-70% |
3. Crossed-Arm Barbell Front Squat![]() | 4 sets | 2 reps | 60s | 70-80% |
4. Barbell Floor Press | 2 sets | 10 reps | 60s | 90% of lightest bench set this week |
5. Seated Cable Row![]() | 3 sets | 8 reps | 60s | 60-70% |
6. Seated Dumbbell Shoulder Press![]() | 3 sets | 8 reps | 60s | 60-70% |
7. Hyperextension![]() | 3 sets | 8 reps | 60s | 60-70% |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 6 sets | 6 reps | 60s | 60% of 1RM |
2. Romanian Deadlift | 4 sets | 8 reps | 60s | 48% |
3. Rope Pressdown | 3 sets | 8 reps | 60s | 60-70% |
4. Standing Dumbbell Biceps Curl | 3 sets | 8 reps | 60s | 60-70% |
5. Ab Crunch Machine | 3 sets | 8 reps | 60s | 60-70% |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 4 reps | 60s | 80% of 1RM |
2. One-Arm Bench Dumbbell Row | 6 sets | 6 reps | 60s | 70-80% |
3. Barbell Floor Press | 2 sets | 8 reps | 60s | 90% of lightest bench set this week |
4. Seated Cable Row![]() | 3 sets | 12 reps | 60s | 50-60% |
5. Seated Dumbbell Shoulder Press![]() | 3 sets | 12 reps | 60s | 50-60% |
6. Hyperextension![]() | 3 sets | 12 reps | 60s | 50-60% |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 6 sets | 10, 10, 8, 8, 6, 6 reps | 60s | Set 1 - 2: 65%
Set 3 - 4: 70%
Set 5 - 6: 75% |
2. Rope Pressdown | 3 sets | 12 reps | 60s | 50-60% |
3. Standing Dumbbell Biceps Curl | 3 sets | 12 reps | 60s | 50-60% |
4. Ab Crunch Machine | 3 sets | 12 reps | 60s | 50-60% |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 4 reps | 60s | 80% of 1RM |
2. One-Arm Bench Dumbbell Row | 6 sets | 6 reps | 60s | 70-80% |
3. Barbell Floor Press | 2 sets | 10 reps | 60s | 90% of lightest bench set this week |
4. Seated Cable Row![]() | 3 sets | 12 reps | 60s | 50-60% |
5. Seated Dumbbell Shoulder Press![]() | 3 sets | 12 reps | 60s | 50-60% |
6. Hyperextension![]() | 3 sets | 12 reps | 60s | 50-60% |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 6 sets | 10, 10, 8, 8, 6, 6 reps | 60s | Set 1 - 2: 60%
Set 3 - 4: 65%
Set 5 - 6: 70% |
2. Rope Pressdown | 3 sets | 12 reps | 60s | 50-60% |
3. Standing Dumbbell Biceps Curl | 3 sets | 12 reps | 60s | 50-60% |
4. Ab Crunch Machine | 3 sets | 12 reps | 60s | 50-60% |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 5 sets | 6 reps | 60s | 85% of 1RM |
2. One-Arm Bench Dumbbell Row | 5 sets | 10 reps | 60s | 60-70% |
3. Barbell Floor Press | 2 sets | 8 reps | 60s | 90% of lightest bench set this week |
4. Seated Cable Row![]() | 3 sets | 10 reps | 60s | 55-65% |
5. Seated Dumbbell Shoulder Press![]() | 3 sets | 10 reps | 60s | 55-65% |
6. Hyperextension![]() | 3 sets | 10 reps | 60s | 55-65% |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 5 sets | 3 reps | 60s | Pause at mid-shin level for 2-3 secs
60% of 1RM |
2. Barbell Bench Press | 6 sets | 10, 10, 8, 8, 6, 6 reps | 60s | Set 1 - 2: 65%
Set 3 - 4: 70%
Set 5 - 6: 75% |
3. Barbell Deadlift | 4 sets | 3 reps | 60s | 65% of 1RM |
4. Romanian Deadlift | 2 sets | 10 reps | 60s | 35% |
5. Rope Pressdown | 3 sets | 10 reps | 60s | 55-65% |
6. Standing Dumbbell Biceps Curl | 3 sets | 10 reps | 60s | 55-65% |
7. Ab Crunch Machine | 3 sets | 10 reps | 60s | 55-65% |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 5 sets | 6 reps | 60s | 85% of 1RM |
2. One-Arm Bench Dumbbell Row | 5 sets | 10 reps | 60s | 60-70% |
3. Barbell Floor Press | 2 sets | 8 reps | 60s | 90% of lightest bench set this week |
4. Seated Cable Row![]() | 3 sets | 10 reps | 60s | 55-65% |
5. Seated Dumbbell Shoulder Press![]() | 3 sets | 10 reps | 60s | 60-70% |
6. Hyperextension![]() | 3 sets | 10 reps | 60s | 55-65% |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 5 sets | 4 reps | 60s | 60% of 1RM
Pause at mid-shin level for 2-3 secs |
2. Barbell Bench Press | 6 sets | 10, 10, 8, 8, 6, 6 reps | 60s | Set 1 - 2: 65%
Set 3 - 4: 70%
Set 5 - 6: 75% |
3. Barbell Deadlift | 4 sets | 3 reps | 60s | 65% |
4. Romanian Deadlift | 2 sets | 10 reps | 60s | 35% |
5. Rope Pressdown | 3 sets | 10 reps | 60s | 55-65% |
6. Standing Dumbbell Biceps Curl | 3 sets | 10 reps | 60s | 55-65% |
7. Ab Crunch Machine | 3 sets | 10 reps | 60s | 55-65% |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 5 sets | 4 reps | 60s | 90% of 1RM |
2. One-Arm Bench Dumbbell Row | 6 sets | 6 reps | 60s | 70-80% |
3. Barbell Floor Press | 2 sets | 8 reps | 60s | 90% of lightest bench set this week |
4. Seated Cable Row![]() | 3 sets | 8 reps | 60s | 60-70% |
5. Seated Dumbbell Shoulder Press![]() | 3 sets | 8 reps | 60s | 60-70% |
6. Hyperextension![]() | 3 sets | 8 reps | 60s | 60-70% |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 4 sets | 3 reps | 60s | Pause at mid-shin level for 2-3 secs
70% of 1RM |
2. Barbell Bench Press | 6 sets | 6, 6, 5, 5, 4, 4 reps | 60s | Set 1 - 2: 75%
Set 3 - 4: 80%
Set 5 - 6: 85% |
3. Barbell Deadlift | 4 sets | 3 reps | 60s | 75% of 1RM |
4. Romanian Deadlift | 2 sets | 10 reps | 60s | 40% |
5. Rope Pressdown | 3 sets | 8 reps | 60s | 60-70% |
6. Standing Dumbbell Biceps Curl | 3 sets | 8 reps | 60s | 60-70% |
7. Ab Crunch Machine | 3 sets | 8 reps | 60s | 60-70% |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 6 sets | 2 reps | 60s | 80% of 1RM |
2. One-Arm Bench Dumbbell Row | 6 sets | 6 reps | 60s | 70-80% |
3. Barbell Floor Press | 2 sets | 8 reps | 60s | 90% of lightest bench set this week |
4. Seated Cable Row![]() | 3 sets | 8 reps | 60s | 60-70% |
5. Seated Dumbbell Shoulder Press![]() | 3 sets | 8 reps | 60s | 60-70% |
6. Hyperextension![]() | 3 sets | 8 reps | 60s | 60-70% |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 4 sets | 3 reps | 60s | 70% of 1RM
Pause at mid-shin level for 2-3 secs |
2. Barbell Bench Press | 6 sets | 6, 6, 5, 5, 4, 4 reps | 60s | Set 1 - 2: 75%
Set 3 - 4: 80%
Set 5 - 6: 85% |
3. Barbell Deadlift | 4 sets | 3 reps | 60s | 75% |
4. Romanian Deadlift | 2 sets | 10 reps | 60s | 40% |
5. Rope Pressdown | 3 sets | 8 reps | 60s | 60-70% |
6. Standing Dumbbell Biceps Curl | 3 sets | 8 reps | 60s | 60-70% |
7. Ab Crunch Machine | 3 sets | 8 reps | 60s | 60-70% |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 4 reps | 60s | 95% of 1RM |
2. One-Arm Bench Dumbbell Row | 6 sets | 6 reps | 60s | 70-80% |
3. Barbell Floor Press | 2 sets | 8 reps | 60s | 90% of lightest bench set this week |
4. Seated Cable Row![]() | 3 sets | 12 reps | 60s | 50-60% |
5. Seated Dumbbell Shoulder Press![]() | 3 sets | 12 reps | 60s | 50-60% |
6. Hyperextension![]() | 3 sets | 12 reps | 60s | 50-60% |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 2 sets | 2 reps | 60s | Pause at mid-shin level for 2-3 secs
80% of 1RM |
2. Barbell Bench Press | 6 sets | 6, 6, 5, 5, 4, 4 reps | 60s | Set 1 - 2: 75%
Set 3 - 4: 80%
Set 5 - 6: 85% |
3. Barbell Deadlift | 1 set | AMAP reps | 60s | 85%
rep out, keep one in the tank |
4. Rope Pressdown | 3 sets | 12 reps | 60s | 50-60% |
5. Standing Dumbbell Biceps Curl | 3 sets | 12 reps | 60s | 50-60% |
6. Ab Crunch Machine | 3 sets | 12 reps | 60s | 50-60% |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 6 sets | 2 reps | 60s | 80% of 1RM |
2. One-Arm Bench Dumbbell Row | 6 sets | 6 reps | 60s | 70-80% |
3. Barbell Floor Press | 2 sets | 8 reps | 60s | 90% of lightest bench set this week |
4. Seated Cable Row![]() | 3 sets | 12 reps | 60s | 50-60% |
5. Seated Dumbbell Shoulder Press![]() | 3 sets | 12 reps | 60s | 50-60% |
6. Hyperextension![]() | 3 sets | 12 reps | 60s | 50-60% |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 6 sets | 6, 6, 5, 5, 4, 4 reps | 60s | Set 1 - 2: 75%
Set 3 - 4: 80%
Set 5 - 6: 85% |
2. Romanian Deadlift | 4 sets | 8 reps | 60s | 45% |
3. Rope Pressdown | 3 sets | 12 reps | 60s | 50-60% |
4. Standing Dumbbell Biceps Curl | 3 sets | 12 reps | 60s | 50-60% |
5. Ab Crunch Machine | 3 sets | 12 reps | 60s | 50-60% |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 2 sets | 3 reps | 60s | 100% of 1RM |
2. One-Arm Bench Dumbbell Row | 5 sets | 10 reps | 60s | 60-70% |
3. Barbell Floor Press | 2 sets | 8 reps | 60s | 90% of lightest bench set this week |
4. Seated Cable Row![]() | 3 sets | 10 reps | 60s | 55-65% |
5. Seated Dumbbell Shoulder Press![]() | 3 sets | 10 reps | 60s | 55-65% |
6. Hyperextension![]() | 3 sets | 10 reps | 60s | 55-65% |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 5 sets | 4 reps | 60s | Pause at mid-shin level for 2-3 secs
63% of 1RM |
2. Barbell Bench Press | 6 sets | 8, 8, 6, 6, 4, 4 reps | 60s | Set 1 - 2: 73%
Set 3 - 4: 78%
Set 5 - 6: 83% |
3. Barbell Deadlift | 5 sets | 4 reps | 60s | 68% |
4. Romanian Deadlift | 2 sets | 12 reps | 60s | 38% |
5. Rope Pressdown | 3 sets | 10 reps | 60s | 55-65% |
6. Standing Dumbbell Biceps Curl | 3 sets | 10 reps | 60s | 55-65% |
7. Ab Crunch Machine | 3 sets | 10 reps | 60s | 55-65% |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 5 sets | 6 reps | 60s | 85% of 1RM |
2. One-Arm Bench Dumbbell Row | 5 sets | 10 reps | 60s | 60-70% |
3. Barbell Floor Press | 2 sets | 8 reps | 60s | 90% of lightest bench set this week |
4. Seated Cable Row![]() | 3 sets | 10 reps | 60s | 55-65% |
5. Seated Dumbbell Shoulder Press![]() | 3 sets | 10 reps | 60s | 55-65% |
6. Hyperextension![]() | 3 sets | 10 reps | 60s | 55-65% |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 5 sets | 4 reps | 60s | Pause at mid-shin level for 2-3 secs |
2. Barbell Bench Press | 6 sets | 8, 8, 6, 6, 4, 4 reps | 60s | Set 1 - 2: 73%
Set 3 - 4: 78%
Set 5 - 6: 83% |
3. Barbell Deadlift | 5 sets | 4 reps | 60s | 65% |
4. Romanian Deadlift | 2 sets | 12 reps | 60s | 38% |
5. Rope Pressdown | 3 sets | 10 reps | 60s | 55-65% |
6. Standing Dumbbell Biceps Curl | 3 sets | 10 reps | 60s | 55-65% |
7. Ab Crunch Machine | 3 sets | 10 reps | 60s | 55-65% |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 1 set | 3 reps | 60s | 105% of 1RM
Or Max out |
2. One-Arm Bench Dumbbell Row | 5 sets | 10 reps | 60s | 60-70% |
3. Barbell Floor Press | 2 sets | 8 reps | 60s | 90% of lightest bench set this week |
4. Seated Cable Row![]() | 3 sets | 12 reps | 60s | 50-60% |
5. Seated Dumbbell Shoulder Press![]() | 3 sets | 12 - 2 reps | 60s | 50-60% |
6. Hyperextension![]() | 3 sets | 12 reps | 60s | 50-60% |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 4 sets | 3 reps | 60s | Pause at mid-shin level for 2-3 secs
3% of 1RM |
2. Barbell Bench Press | 6 sets | 4, 4, 3, 3, 2, 2 reps | 60s | Set 1 - 2: 83%
Set 3 - 4: 88%
Set 5 - 6: 93% |
3. Barbell Deadlift | 4 sets | 3 reps | 60s | 78% of 1RM |
4. Romanian Deadlift | 2 sets | 10 - 0, 10 - 0 reps | 60s | 43% |
5. Rope Pressdown | 3 sets | 12 reps | 60s | 50-60% |
6. Standing Dumbbell Biceps Curl | 3 sets | 12 reps | 60s | 50-60% |
7. Ab Crunch Machine | 3 sets | 12 reps | 60s | 50-60% |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 6 sets | 6 reps | 60s | 50% of 1RM |
2. One-Arm Bench Dumbbell Row | 5 sets | 10 reps | 60s | 60-70% |
3. Barbell Floor Press | 2 sets | 8 reps | 60s | 90% of lightest bench set this week |
4. Seated Cable Row![]() | 3 sets | 12 reps | 60s | 50-60% |
5. Seated Dumbbell Shoulder Press![]() | 3 sets | 12 reps | 60s | 50-60% |
6. Hyperextension![]() | 3 sets | 12 reps | 60s | 50-60% |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 4 sets | 3 reps | 60s | Pause at mid-shin level for 2-3 secs
73% of 1RM |
2. Barbell Bench Press | 6 sets | 4, 4, 3, 3, 2, 2 reps | 60s | Set 1 - 2: 83%
Set 3 - 4: 88%
Set 5 - 6: 93% |
3. Barbell Deadlift | 4 sets | 3 reps | 60s | 78% |
4. Romanian Deadlift | 2 sets | 10 reps | 60s | 38% |
5. Rope Pressdown | 3 sets | 12 reps | 60s | 50-60% |
6. Standing Dumbbell Biceps Curl | 3 sets | 12 reps | 60s | 55-65% |
7. Ab Crunch Machine | 3 sets | 12 reps | 60s | 50-60% |