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Free personalized workout plan
Day 1: Rest | Day 2: Muscle Group(s): None... | Day 3: Rest | Day 4: Muscle Group(s): None... | Day 5: Rest | Day 6: Muscle Group(s): None... | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 6 sets | 10 reps | 60s | |
2. Leg Extensions | 3 sets | 10 reps | 60s | RPE 8 |
3. Paused Barbell Bench Press | 6 sets | 7 reps | 60s | 4 secs pause |
4. Cable Chest Flye![]() | 3 sets | 10 reps | 60s | RPE 8
Any flye variation will do |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Close-Grip Bench Press![]() | 6 sets | 10 reps | 60s | |
2. Chest Dips![]() | 4 sets | 6 - 8 reps | 60s | |
3. Hyperextension![]() | 3 sets | 8 - 12 reps | 60s | RPE 6 |
4. Barbell Deadlift | 6 sets | 10 reps | 60s | |
5. Lying Leg Curls | 3 sets | 8 - 10 reps | 60s | Any variation would do RPE 8 |
6. Pull-up | 3 sets | 8 - 10 reps | 60s | You can also swap the exercise with lat pull down |
7. Seated Cable Row![]() | 3 sets | 8 - 10 reps | 60s | RPE 8 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Pause Squat | 6 sets | 7 reps | 60s | |
2. Wide-Grip Barbell Bench Press | 6 sets | 10 reps | 60s | |
3. Rope Pressdown | 3 sets | 8 - 10 reps | 60s | RPE 8 |
4. Barbell Paused Deadlift | 6 sets | 7 reps | 60s | 4 secs pause |
5. Romanian Deadlift | 3 sets | 8 - 12 reps | 60s | RPE 8 |
6. Hanging Leg Raise![]() | 3 sets | 8 - 12 reps | 60s | RPE 8 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 6 sets | 10 reps | 60s | +10lbs |
2. Leg Extensions | 3 sets | 10 reps | 60s | RPE 8 |
3. Paused Barbell Bench Press | 6 sets | 7 reps | 60s | 4 secs pause
+5lbs |
4. Cable Chest Flye![]() | 3 sets | 10 reps | 60s | RPE 8
Any flye variation will do |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Close-Grip Bench Press![]() | 6 sets | 10 reps | 60s | +5lbs |
2. Chest Dips![]() | 4 sets | 6 - 8 reps | 60s | |
3. Hyperextension![]() | 3 sets | 8 - 12 reps | 60s | RPE 6 |
4. Barbell Deadlift | 6 sets | 10 reps | 60s | +7lbs |
5. Lying Leg Curls | 3 sets | 8 - 10 reps | 60s | Any variation would do RPE 8 |
6. Pull-up | 3 sets | 8 - 10 reps | 60s | You can also swap the exercise with lat pull down |
7. Seated Cable Row![]() | 3 sets | 8 - 10 reps | 60s | RPE 8 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Pause Squat | 6 sets | 7 reps | 60s | +5lbs |
2. Wide-Grip Barbell Bench Press | 6 sets | 10 reps | 60s | +5lbs |
3. Rope Pressdown | 3 sets | 8 - 10 reps | 60s | RPE 8 |
4. Barbell Paused Deadlift | 6 sets | 7 reps | 60s | 4 secs pause
+5lbs |
5. Romanian Deadlift | 3 sets | 8 - 12 reps | 60s | RPE 8 |
6. Hanging Leg Raise![]() | 3 sets | 8 - 12 reps | 60s | RPE 8 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 4 sets | 10 reps | 60s | +10lbs |
2. Leg Extensions | 3 sets | 10 reps | 60s | RPE 8 |
3. Paused Barbell Bench Press | 4 sets | 7 reps | 60s | 4 secs pause
+5lbs |
4. Cable Chest Flye![]() | 3 sets | 10 reps | 60s | RPE 8
Any flye variation will do |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Close-Grip Bench Press![]() | 4 sets | 10 reps | 60s | +5lbs |
2. Chest Dips![]() | 4 sets | 6 - 8 reps | 60s | |
3. Hyperextension![]() | 3 sets | 8 - 12 reps | 60s | RPE 6 |
4. Barbell Deadlift | 4 sets | 10 reps | 60s | +5lbs |
5. Lying Leg Curls | 3 sets | 8 - 10 reps | 60s | Any variation would do RPE 8 |
6. Pull-up | 3 sets | 8 - 10 reps | 60s | You can also swap the exercise with lat pull down |
7. Seated Cable Row![]() | 3 sets | 8 - 10 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Pause Squat | 6 sets | 7 reps | 60s | +5lbs |
2. Wide-Grip Barbell Bench Press | 6 sets | 10 reps | 60s | +5lbs |
3. Rope Pressdown | 3 sets | 8 - 10 reps | 60s | RPE 8 |
4. Barbell Paused Deadlift | 4 sets | 7 reps | 60s | 4 secs pause
+5lbs |
5. Romanian Deadlift | 3 sets | 8 - 12 reps | 60s | RPE 8 |
6. Hanging Leg Raise![]() | 3 sets | 8 - 12 reps | 60s | RPE 8 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 6 sets | 8 reps | 60s | +10lbs |
2. Leg Extensions | 3 sets | 10 reps | 60s | RPE 8 |
3. Paused Barbell Bench Press | 6 sets | 5 reps | 60s | 4 secs pause
+5lbs |
4. Cable Chest Flye![]() | 3 sets | 10 reps | 60s | RPE 8
Any flye variation will do |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Close-Grip Bench Press![]() | 6 sets | 8 reps | 60s | +5lbs |
2. Chest Dips![]() | 4 sets | 6 - 8 reps | 60s | |
3. Hyperextension![]() | 3 sets | 8 - 12 reps | 60s | RPE 6 |
4. Barbell Deadlift | 6 sets | 8 reps | 60s | +5lbs |
5. Lying Leg Curls | 3 sets | 8 - 10 reps | 60s | Any variation would do RPE 8 |
6. Pull-up | 3 sets | 8 - 10 reps | 60s | You can also swap the exercise with lat pull down |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Pause Squat | 6 sets | 5 reps | 60s | +5lbs |
2. Wide-Grip Barbell Bench Press | 6 sets | 8 reps | 60s | +5lbs |
3. Rope Pressdown | 3 sets | 8 - 10 reps | 60s | RPE 8 |
4. Barbell Paused Deadlift | 6 sets | 5 reps | 60s | 4 secs pause
+5lbs |
5. Romanian Deadlift | 3 sets | 7 - 10 reps | 60s | RPE 8 |
6. Hanging Leg Raise![]() | 3 sets | 8 - 12 reps | 60s | RPE 8 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 6 sets | 8 reps | 60s | +10lbs |
2. Leg Extensions | 3 sets | 10 reps | 60s | RPE 8 |
3. Paused Barbell Bench Press | 6 sets | 5 reps | 60s | 4 secs pause
+5lbs |
4. Cable Chest Flye![]() | 3 sets | 10 reps | 60s | RPE 8
Any flye variation will do |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Close-Grip Bench Press![]() | 6 sets | 8 reps | 60s | +5lbs |
2. Chest Dips![]() | 4 sets | 6 - 8 reps | 60s | |
3. Hyperextension![]() | 3 sets | 8 - 12 reps | 60s | RPE 6 |
4. Barbell Deadlift | 6 sets | 8 reps | 60s | +5lbs |
5. Lying Leg Curls | 3 sets | 8 - 10 reps | 60s | Any variation would do RPE 8 |
6. Pull-up | 3 sets | 8 - 10 reps | 60s | You can also swap the exercise with lat pull down |
7. Seated Cable Row![]() | 3 sets | 8 - 10 reps | 60s | RPE 8 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Pause Squat | 6 sets | 5 reps | 60s | +5lbs |
2. Wide-Grip Barbell Bench Press | 6 sets | 8 reps | 60s | +5lbs |
3. Rope Pressdown | 3 sets | 8 - 10 reps | 60s | RPE 8 |
4. Barbell Paused Deadlift | 6 sets | 5 reps | 60s | 4 secs pause
+5lbs |
5. Romanian Deadlift | 3 sets | 7 - 10 reps | 60s | RPE 8 |
6. Hanging Leg Raise![]() | 3 sets | 8 - 12 reps | 60s | RPE 8 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 4 sets | 8 reps | 60s | -10lbs |
2. Leg Extensions | 3 sets | 10 reps | 60s | RPE 8 |
3. Paused Barbell Bench Press | 4 sets | 5 reps | 60s | 4 secs pause
+5lbs |
4. Cable Chest Flye![]() | 3 sets | 10 reps | 60s | RPE 8
Any flye variation will do |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Close-Grip Bench Press![]() | 6 sets | 8 reps | 30s | -10lbs |
2. Chest Dips![]() | 4 sets | 6 - 8 reps | 60s | |
3. Hyperextension![]() | 3 sets | 8 - 12 reps | 60s | RPE 6 |
4. Barbell Deadlift | 4 sets | 8 reps | 60s | -10lbs |
5. Lying Leg Curls | 3 sets | 8 - 10 reps | 60s | Any variation would do RPE 8 |
6. Pull-up | 3 sets | 8 - 10 reps | 60s | You can also swap the exercise with lat pull down |
7. Seated Cable Row![]() | 3 sets | 8 - 10 reps | 60s | RPE 8 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Pause Squat | 4 sets | 5 reps | 60s | -10lbs |
2. Wide-Grip Barbell Bench Press | 4 sets | 10 reps | 60s | -10lbs |
3. Rope Pressdown | 3 sets | 8 - 10 reps | 60s | RPE 8 |
4. Barbell Deficit Deadlift![]() | 4 sets | 5 reps | 60s | |
5. Romanian Deadlift | 3 sets | 8 - 12 reps | 60s | RPE 8 |
6. Hanging Leg Raise![]() | 3 sets | 8 - 12 reps | 60s | RPE 8 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 6 sets | 7 reps | 60s | +15lbs |
2. Leg Extensions | 3 sets | 10 reps | 60s | RPE 8 |
3. Close-Grip Bench Press![]() | 6 sets | 7 reps | 60s | 4 secs pause
+15lbs |
4. Cable Chest Flye![]() | 3 sets | 10 reps | 60s | RPE 8
Any flye variation will do |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Close-Grip Bench Press![]() | 6 sets | 8 reps | 30s | -10lbs |
2. Chest Dips![]() | 4 sets | 6 - 8 reps | 60s | |
3. Hyperextension![]() | 3 sets | 8 - 12 reps | 60s | RPE 6 |
4. Barbell Deadlift | 6 sets | 7 reps | 60s | +15lbs |
5. Lying Leg Curls | 3 sets | 8 - 10 reps | 60s | Any variation would do RPE 8 |
6. Pull-up | 3 sets | 8 - 10 reps | 60s | You can also swap the exercise with lat pull down |
7. Seated Cable Row![]() | 3 sets | 8 - 10 reps | 60s | RPE 8 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Pause Squat | 6 sets | 4 reps | 60s | +15lbs |
2. Wide-Grip Barbell Bench Press | 6 sets | 7 reps | 60s | +15lbs |
3. Rope Pressdown | 3 sets | 8 - 10 reps | 60s | RPE 8 |
4. Barbell Deficit Deadlift![]() | 6 sets | 4 reps | 60s | +15lbs |
5. Romanian Deadlift | 3 sets | 7 - 10 reps | 60s | RPE 8 |
6. Hanging Leg Raise![]() | 3 sets | 8 - 12 reps | 60s | RPE 8 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 6 sets | 7 reps | 60s | +5lbs |
2. Leg Extensions | 3 sets | 10 reps | 60s | RPE 8 |
3. Close-Grip Bench Press![]() | 6 sets | 7 reps | 60s | +5lbs |
4. Cable Chest Flye![]() | 3 sets | 10 reps | 60s | RPE 8
Any flye variation will do |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Close-Grip Bench Press![]() | 6 sets | 7 reps | 30s | +3lbs |
2. Chest Dips![]() | 4 sets | 6 - 8 reps | 60s | |
3. Hyperextension![]() | 3 sets | 8 - 12 reps | 60s | RPE 6 |
4. Barbell Deadlift | 6 sets | 7 reps | 60s | +5lbs |
5. Lying Leg Curls | 3 sets | 8 - 10 reps | 60s | Any variation would do RPE 8 |
6. Pull-up | 3 sets | 8 - 10 reps | 60s | You can also swap the exercise with lat pull down |
7. Seated Cable Row![]() | 3 sets | 8 - 10 reps | 60s | RPE 8 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Pause Squat | 6 sets | 4 reps | 60s | +5lbs |
2. Wide-Grip Barbell Bench Press | 6 sets | 7 reps | 60s | +5lbs |
3. Rope Pressdown | 3 sets | 8 - 10 reps | 60s | RPE 8 |
4. Barbell Deficit Deadlift![]() | 6 sets | 4 reps | 60s | +5lbs |
5. Romanian Deadlift | 3 sets | 7 - 10 reps | 60s | RPE 8 |
6. Hanging Leg Raise![]() | 3 sets | 8 - 12 reps | 60s | RPE 8 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 4 sets | 7 reps | 60s | -10lbs |
2. Leg Extensions | 3 sets | 10 reps | 60s | RPE 8 |
3. Close-Grip Bench Press![]() | 4 sets | 7 reps | 60s | -15lbs |
4. Cable Chest Flye![]() | 3 sets | 10 reps | 60s | RPE 8
Any flye variation will do |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Close-Grip Bench Press![]() | 4 sets | 7 reps | 30s | -15lbs |
2. Chest Dips![]() | 4 sets | 6 - 8 reps | 60s | |
3. Hyperextension![]() | 3 sets | 8 - 12 reps | 60s | RPE 6 |
4. Barbell Deadlift | 4 sets | 7 reps | 60s | -10lbs |
5. Lying Leg Curls | 3 sets | 8 - 10 reps | 60s | Any variation would do RPE 8 |
6. Pull-up | 3 sets | 8 - 10 reps | 60s | You can also swap the exercise with lat pull down |
7. Seated Cable Row![]() | 3 sets | 8 - 10 reps | 60s | RPE 8 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Pause Squat | 4 sets | 4 reps | 60s | -10lbs |
2. Wide-Grip Barbell Bench Press | 4 sets | 7 reps | 60s | -15lbs |
3. Rope Pressdown | 3 sets | 8 - 10 reps | 60s | RPE 8 |
4. Barbell Deficit Deadlift![]() | 4 sets | 4 reps | 60s | -10lbs |
5. Romanian Deadlift | 3 sets | 7 - 10 reps | 60s | RPE 8 |
6. Hanging Leg Raise![]() | 3 sets | 8 - 12 reps | 60s | RPE 8 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 6 sets | 6 reps | 60s | +15lbs |
2. Leg Extensions | 3 sets | 10 reps | 60s | RPE 8 |
3. Close-Grip Bench Press![]() | 6 sets | 6 reps | 60s | +15lbs |
4. Cable Chest Flye![]() | 3 sets | 10 reps | 60s | RPE 8
Any flye variation will do |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Close-Grip Bench Press![]() | 6 sets | 6 reps | 30s | +15lbs |
2. Chest Dips![]() | 4 sets | 6 - 8 reps | 60s | |
3. Hyperextension![]() | 3 sets | 8 - 12 reps | 60s | RPE 6 |
4. Barbell Deadlift | 6 sets | 6 reps | 60s | +15lbs |
5. Lying Leg Curls | 3 sets | 8 - 10 reps | 60s | Any variation would do RPE 8 |
6. Pull-up | 3 sets | 8 - 10 reps | 60s | You can also swap the exercise with lat pull down |
7. Seated Cable Row![]() | 3 sets | 8 - 10 reps | 60s | RPE 8 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Pause Squat | 6 sets | 3 reps | 60s | +15lbs |
2. Wide-Grip Barbell Bench Press | 6 sets | 6 reps | 60s | +15lbs |
3. Rope Pressdown | 3 sets | 8 - 10 reps | 60s | RPE 8 |
4. Barbell Deficit Deadlift![]() | 6 sets | 3 reps | 60s | +15lbs |
5. Romanian Deadlift | 3 sets | 7 - 10 reps | 60s | RPE 8 |
6. Hanging Leg Raise![]() | 3 sets | 8 - 12 reps | 60s | RPE 8 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 6 sets | 6 reps | 60s | +7lbs |
2. Leg Extensions | 3 sets | 10 reps | 60s | RPE 8 |
3. Close-Grip Bench Press![]() | 6 sets | 6 reps | 60s | +7lbs |
4. Cable Chest Flye![]() | 3 sets | 10 reps | 60s | RPE 8
Any flye variation will do |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Close-Grip Bench Press![]() | 6 sets | 6 reps | 30s | +5lbs |
2. Chest Dips![]() | 4 sets | 6 - 8 reps | 60s | |
3. Hyperextension![]() | 3 sets | 8 - 12 reps | 60s | RPE 6 |
4. Barbell Deadlift | 6 sets | 6 reps | 60s | +7lbs |
5. Lying Leg Curls | 3 sets | 8 - 10 reps | 60s | Any variation would do RPE 8 |
6. Pull-up | 3 sets | 8 - 10 reps | 60s | You can also swap the exercise with lat pull down |
7. Seated Cable Row![]() | 3 sets | 8 - 10 reps | 60s | RPE 8 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Pause Squat | 6 sets | 3 reps | 60s | +8lbs |
2. Wide-Grip Barbell Bench Press | 6 sets | 6 reps | 60s | +8lbs |
3. Rope Pressdown | 3 sets | 8 - 10 reps | 60s | RPE 8 |
4. Barbell Deficit Deadlift![]() | 6 sets | 3 reps | 60s | +8lbs |
5. Romanian Deadlift | 3 sets | 7 - 10 reps | 60s | RPE 8 |
6. Hanging Leg Raise![]() | 3 sets | 8 - 12 reps | 60s | RPE 8 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 6 sets | 6 reps | 60s | -10lbs |
2. Leg Extensions | 3 sets | 10 reps | 60s | RPE 8 |
3. Close-Grip Bench Press![]() | 6 sets | 6 reps | 60s | -15lbs |
4. Cable Chest Flye![]() | 3 sets | 10 reps | 60s | RPE 8
Any flye variation will do |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Close-Grip Bench Press![]() | 4 sets | 6 reps | 30s | -10lbs |
2. Chest Dips![]() | 4 sets | 6 - 8 reps | 60s | |
3. Hyperextension![]() | 3 sets | 8 - 12 reps | 60s | RPE 6 |
4. Barbell Deadlift | 4 sets | 6 reps | 60s | -10lbs |
5. Lying Leg Curls | 3 sets | 8 - 10 reps | 60s | Any variation would do RPE 8 |
6. Pull-up | 3 sets | 8 - 10 reps | 60s | You can also swap the exercise with lat pull down |
7. Seated Cable Row![]() | 3 sets | 8 - 10 reps | 60s | RPE 8 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Pause Squat | 3 sets | 3 reps | 60s | -10lbs |
2. Wide-Grip Barbell Bench Press | 4 sets | 6 reps | 60s | -10lbs |
3. Rope Pressdown | 3 sets | 8 - 10 reps | 60s | RPE 8 |
4. Barbell Deficit Deadlift![]() | 4 sets | 3 reps | 60s | -10lbs |
5. Romanian Deadlift | 3 sets | 7 - 10 reps | 60s | RPE 8 |
6. Hanging Leg Raise![]() | 3 sets | 8 - 12 reps | 60s | RPE 8 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 5 sets | 5 reps | 60s | +23lbs |
2. Close-Grip Bench Press![]() | 5 sets | 2 reps | 60s | +40lbs |
3. Cable Chest Flye![]() | 3 sets | 10 reps | 60s | RPE 8
Any flye variation will do |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Close-Grip Bench Press![]() | 6 sets | 4 reps | 30s | +10lbs |
2. Hyperextension![]() | 3 sets | 8 - 12 reps | 60s | RPE 6 |
3. Barbell Deadlift | 5 sets | 4 reps | 60s | +20lbs |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 6 sets | 4 reps | 60s | |
2. Wide-Grip Barbell Bench Press | 5 sets | 4 reps | 60s | +25lbs |
3. Barbell Deficit Deadlift![]() | 4 sets | 3 reps | 60s | +15lbs |
4. Rack Pull | 5 sets | 3 reps | 60s | You can also substitute it with block pulls |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 5 sets | 3 reps | 60s | +12lbs |
2. Close-Grip Bench Press![]() | 5 sets | 2 reps | 60s | |
3. Cable Chest Flye![]() | 3 sets | 10 reps | 60s | RPE 8
Any flye variation will do |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Close-Grip Bench Press![]() | 6 sets | 4 reps | 30s | +10lbs |
2. Hyperextension![]() | 3 sets | 8 - 12 reps | 60s | RPE 6 |
3. Barbell Deadlift | 5 sets | 4 reps | 60s | +12lbs |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 6 sets | 4 reps | 60s | |
2. Wide-Grip Barbell Bench Press | 5 sets | 4 reps | 60s | +10lbs |
3. Barbell Deficit Deadlift![]() | 4 sets | 3 reps | 60s | |
4. Rack Pull | 5 sets | 3 reps | 60s | You can also substitute it with block pulls
+10lbs |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 4 sets | 3 reps | 60s | -12lbs |
2. Close-Grip Bench Press![]() | 5 sets | 2 reps | 60s | |
3. Cable Chest Flye![]() | 3 sets | 10 reps | 60s | RPE 8
Any flye variation will do |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Close-Grip Bench Press![]() | 5 sets | 4 reps | 30s | |
2. Hyperextension![]() | 3 sets | 8 - 12 reps | 60s | RPE 6 |
3. Barbell Deadlift | 4 sets | 3 reps | 60s | -12lbs |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 5 sets | 4 reps | 60s | |
2. Wide-Grip Barbell Bench Press | 4 sets | 3 reps | 60s | -10lbs |
3. Dumbbell Deadlift![]() | 4 sets | 4 reps | 60s | |
4. Rack Pull | 4 sets | 2 reps | 60s | You can also substitute it with block pulls
-10lbs |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 5 sets | 2 reps | 60s | +22lbs |
2. Close-Grip Bench Press![]() | 5 sets | 2 reps | 60s | |
3. Cable Chest Flye![]() | 3 sets | 10 reps | 60s | RPE 8
Any flye variation will do |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Close-Grip Bench Press![]() | 6 sets | 4 reps | 30s | |
2. Barbell Deadlift | 5 sets | 2 reps | 60s | +23lbs |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 5 sets | 4 reps | 60s | |
2. Wide-Grip Barbell Bench Press | 4 sets | 3 reps | 60s | +20lbs |
3. Dumbbell Deadlift![]() | 4 sets | 4 reps | 60s | To knees |
4. Rack Pull | 4 sets | 2 reps | 60s | You can also substitute it with block pulls
-10lbs |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 4 sets | 3 reps | 60s | -22lbs |
2. Close-Grip Bench Press![]() | 5 sets | 2 reps | 60s | |
3. Cable Chest Flye![]() | 3 sets | 10 reps | 60s | RPE 8
Any flye variation will do |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Close-Grip Bench Press![]() | 6 sets | 4 reps | 30s | |
2. Barbell Deadlift | 3 sets | 2 reps | 60s | +10lbs |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 6 sets | 4 reps | 60s | |
2. Wide-Grip Barbell Bench Press | 6 sets | 3 reps | 60s | -20lbs |
3. Dumbbell Deadlift![]() | 4 sets | 4 reps | 60s | To knees |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 5 sets | 3 reps | 60s | -10lbs |
2. Close-Grip Bench Press![]() | 5 sets | 2 reps | 60s | |
3. Cable Chest Flye![]() | 3 sets | 10 reps | 60s | RPE 8
Any flye variation will do |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Close-Grip Bench Press![]() | 5 sets | 4 reps | 30s | |
2. Barbell Deadlift | 4 sets | 2 reps | 60s | -32lbs |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 2 reps | 60s | +53 |
2. Wide-Grip Barbell Bench Press | 4 sets | 3 reps | 60s | -10lbs |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 4 sets | 3 reps | 60s | -10lbs |
2. Close-Grip Bench Press![]() | 5 sets | 2 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Close-Grip Bench Press![]() | 5 sets | 4 reps | 30s | |
2. Barbell Deadlift | 3 sets | 2 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 4 sets | 3 reps | 60s | -32lbs |
2. Wide-Grip Barbell Bench Press | 4 sets | 2 reps | 60s | +30lbs |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 4 sets | 3 reps | 60s | +10lbs |
2. Close-Grip Bench Press![]() | 5 sets | 3 reps | 60s | -20lbs |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 2 reps | 60s | -10lbs from day 2 this week |
2. Close-Grip Bench Press![]() | 4 sets | 2 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 4 sets | 3 reps | 60s | -32lbs |
2. Wide-Grip Barbell Bench Press | 4 sets | 2 reps | 60s | +30lbs |
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