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Day 1: Muscle Group(s): None... | Day 2: Rest | Day 3: Muscle Group(s): None... | Day 4: Rest | Day 5: Muscle Group(s): None... | Day 6: Rest | Day 7: Rest |
Physiological effect: Morphological gains. Increase in muscle volume by increases in cellular muscle structures.
Training characteristics: Do the exercises until you can not contract the muscles anymore.
Tempo: 2''/4'' (Concentric and Eccentric parts of the movement)
Rest between workouts (of the same muscle group): 48 to 72 hours
Increase load on 2, 3 and 4 Set
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Close-Grip Front Lat Pulldown![]() | 4 sets | 16, 14, 12, 10 reps | 90s | |
1B. Dante Row![]() | 4 sets | 16, 14, 12, 10 reps | 90s | |
2A. Weighted Pullup![]() | 4 sets | 16, 14, 12, 10 reps | 90s | |
2B. Kneeling Ab Wheel![]() | 4 sets | 16, 14, 12, 10 reps | 90s | |
3A. Suspended Inverted Row | 4 sets | 16, 14, 12, 10 reps | 90s | |
3B. Reverse Grip Machine T-Bar Row | 4 sets | 16, 14, 12, 10 reps | 90s | |
4A. Reverse-Grip Barbell Biceps Curl | 4 sets | 14, 12, 10, 8 reps | 90s | |
4B. Preacher Hammer Dumbbell Curl | 4 sets | 14, 12, 10, 8 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Close-Grip Front Lat Pulldown![]() | 4 sets | 16, 14, 12, 10 reps | 90s | |
1B. Dante Row![]() | 4 sets | 16, 14, 12, 10 reps | 90s | |
2A. Weighted Pullup![]() | 4 sets | 16, 14, 12, 10 reps | 90s | |
2B. Kneeling Ab Wheel![]() | 4 sets | 16, 14, 12, 10 reps | 90s | |
3A. Suspended Inverted Row | 4 sets | 16, 14, 12, 10 reps | 90s | |
3B. Reverse Grip Machine T-Bar Row | 4 sets | 16, 14, 12, 10 reps | 90s | |
4A. Reverse-Grip Barbell Biceps Curl | 4 sets | 14, 12, 10, 8 reps | 90s | |
4B. Preacher Hammer Dumbbell Curl | 4 sets | 14, 12, 10, 8 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Close-Grip Front Lat Pulldown![]() | 4 sets | 16, 14, 12, 10 reps | 90s | |
1B. Dante Row![]() | 4 sets | 16, 14, 12, 10 reps | 90s | |
2A. Weighted Pullup![]() | 4 sets | 16, 14, 12, 10 reps | 90s | |
2B. Kneeling Ab Wheel![]() | 4 sets | 16, 14, 12, 10 reps | 90s | |
3A. Suspended Inverted Row | 4 sets | 16, 14, 12, 10 reps | 90s | |
3B. Reverse Grip Machine T-Bar Row | 4 sets | 16, 14, 12, 10 reps | 90s | |
4A. Reverse-Grip Barbell Biceps Curl | 4 sets | 14, 12, 10, 8 reps | 90s | |
4B. Preacher Hammer Dumbbell Curl | 4 sets | 14, 12, 10, 8 reps | 90s |
Load: Increase by 10 to 20% in all exercises except Biceps exercises where you should increase by 5 to 15%
Tempo: 2''/4'' (Concentric and Eccentric parts of the movement)
Rest between workouts (of the same muscle group): 48 to 72 hours
Increase load on 2, 3 and 4 Set
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Close-Grip Front Lat Pulldown![]() | 4 sets | 16, 14, 12, 10 reps | 90s | |
1B. Dante Row![]() | 4 sets | 16, 14, 12, 10 reps | 90s | |
2A. Weighted Pullup![]() | 4 sets | 16, 14, 12, 10 reps | 90s | |
2B. Kneeling Ab Wheel![]() | 4 sets | 16, 14, 12, 10 reps | 90s | |
3A. Suspended Inverted Row | 4 sets | 16, 14, 12, 10 reps | 90s | |
3B. Reverse Grip Machine T-Bar Row | 4 sets | 16, 14, 12, 10 reps | 90s | |
4A. Reverse-Grip Barbell Biceps Curl | 4 sets | 14, 12, 10, 8 reps | 90s | |
4B. Preacher Hammer Dumbbell Curl | 4 sets | 14, 12, 10, 8 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Close-Grip Front Lat Pulldown![]() | 4 sets | 16, 14, 12, 10 reps | 90s | |
1B. Dante Row![]() | 4 sets | 16, 14, 12, 10 reps | 90s | |
2A. Weighted Pullup![]() | 4 sets | 16, 14, 12, 10 reps | 90s | |
2B. Kneeling Ab Wheel![]() | 4 sets | 16, 14, 12, 10 reps | 90s | |
3A. Suspended Inverted Row | 4 sets | 16, 14, 12, 10 reps | 90s | |
3B. Reverse Grip Machine T-Bar Row | 4 sets | 16, 14, 12, 10 reps | 90s | |
4A. Reverse-Grip Barbell Biceps Curl | 4 sets | 14, 12, 10, 8 reps | 90s | |
4B. Preacher Hammer Dumbbell Curl | 4 sets | 14, 12, 10, 8 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Close-Grip Front Lat Pulldown![]() | 4 sets | 16, 14, 12, 10 reps | 90s | |
1B. Dante Row![]() | 4 sets | 16, 14, 12, 10 reps | 90s | |
2A. Weighted Pullup![]() | 4 sets | 16, 14, 12, 10 reps | 90s | |
2B. Kneeling Ab Wheel![]() | 4 sets | 16, 14, 12, 10 reps | 90s | |
3A. Suspended Inverted Row | 4 sets | 16, 14, 12, 10 reps | 90s | |
3B. Reverse Grip Machine T-Bar Row | 4 sets | 16, 14, 12, 10 reps | 90s | |
4A. Reverse-Grip Barbell Biceps Curl | 4 sets | 14, 12, 10, 8 reps | 90s | |
4B. Preacher Hammer Dumbbell Curl | 4 sets | 14, 12, 10, 8 reps | 90s |
Load: Increase by decreasing rest time to 60''
Tempo: 2''/4'' (Concentric and Eccentric parts of the movement)
Rest between workouts (of the same muscle group): 48 to 72 hours
Increase load on 2, 3 and 4 Set
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Close-Grip Front Lat Pulldown![]() | 4 sets | 16, 14, 12, 10 reps | 60s | |
1B. Dante Row![]() | 4 sets | 16, 14, 12, 10 reps | 60s | |
2A. Weighted Pullup![]() | 4 sets | 16, 14, 12, 10 reps | 60s | |
2B. Kneeling Ab Wheel![]() | 4 sets | 16, 14, 12, 10 reps | 60s | |
3A. Suspended Inverted Row | 4 sets | 16, 14, 12, 10 reps | 60s | |
3B. Reverse Grip Machine T-Bar Row | 4 sets | 16, 14, 12, 10 reps | 60s | |
4A. Reverse-Grip Barbell Biceps Curl | 4 sets | 14, 12, 10, 8 reps | 60s | |
4B. Preacher Hammer Dumbbell Curl | 4 sets | 14, 12, 10, 8 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Close-Grip Front Lat Pulldown![]() | 4 sets | 16, 14, 12, 10 reps | 60s | |
1B. Dante Row![]() | 4 sets | 16, 14, 12, 10 reps | 60s | |
2A. Weighted Pullup![]() | 4 sets | 16, 14, 12, 10 reps | 60s | |
2B. Kneeling Ab Wheel![]() | 4 sets | 16, 14, 12, 10 reps | 60s | |
3A. Suspended Inverted Row | 4 sets | 16, 14, 12, 10 reps | 60s | |
3B. Reverse Grip Machine T-Bar Row | 4 sets | 16, 14, 12, 10 reps | 60s | |
4A. Reverse-Grip Barbell Biceps Curl | 4 sets | 14, 12, 10, 8 reps | 60s | |
4B. Preacher Hammer Dumbbell Curl | 4 sets | 14, 12, 10, 8 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Close-Grip Front Lat Pulldown![]() | 4 sets | 16, 14, 12, 10 reps | 60s | |
1B. Dante Row![]() | 4 sets | 16, 14, 12, 10 reps | 60s | |
2A. Weighted Pullup![]() | 4 sets | 16, 14, 12, 10 reps | 60s | |
2B. Kneeling Ab Wheel![]() | 4 sets | 16, 14, 12, 10 reps | 60s | |
3A. Suspended Inverted Row | 4 sets | 16, 14, 12, 10 reps | 60s | |
3B. Reverse Grip Machine T-Bar Row | 4 sets | 16, 14, 12, 10 reps | 60s | |
4A. Reverse-Grip Barbell Biceps Curl | 4 sets | 14, 12, 10, 8 reps | 60s | |
4B. Preacher Hammer Dumbbell Curl | 4 sets | 14, 12, 10, 8 reps | 60s |
Load: Increase by 10 to 20% in all exercises except Biceps exercises where you should increase by 5 to 15%
Tempo: 2''/4'' (Concentric and Eccentric parts of the movement)
Rest between workouts (of the same muscle group): 48 to 72 hours
Increase load on 2, 3 and 4 Set
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Close-Grip Front Lat Pulldown![]() | 4 sets | 16, 14, 12, 10 reps | 60s | |
1B. Dante Row![]() | 4 sets | 16, 14, 12, 10 reps | 60s | |
2A. Weighted Pullup![]() | 4 sets | 16, 14, 12, 10 reps | 60s | |
2B. Kneeling Ab Wheel![]() | 4 sets | 16, 14, 12, 10 reps | 60s | |
3A. Suspended Inverted Row | 4 sets | 16, 14, 12, 10 reps | 60s | |
3B. Reverse Grip Machine T-Bar Row | 4 sets | 16, 14, 12, 10 reps | 60s | |
4A. Reverse-Grip Barbell Biceps Curl | 4 sets | 14, 12, 10, 8 reps | 60s | |
4B. Preacher Hammer Dumbbell Curl | 4 sets | 14, 12, 10, 8 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Close-Grip Front Lat Pulldown![]() | 4 sets | 16, 14, 12, 10 reps | 60s | |
1B. Dante Row![]() | 4 sets | 16, 14, 12, 10 reps | 60s | |
2A. Weighted Pullup![]() | 4 sets | 16, 14, 12, 10 reps | 60s | |
2B. Kneeling Ab Wheel![]() | 4 sets | 16, 14, 12, 10 reps | 60s | |
3A. Suspended Inverted Row | 4 sets | 16, 14, 12, 10 reps | 60s | |
3B. Reverse Grip Machine T-Bar Row | 4 sets | 16, 14, 12, 10 reps | 60s | |
4A. Reverse-Grip Barbell Biceps Curl | 4 sets | 14, 12, 10, 8 reps | 60s | |
4B. Preacher Hammer Dumbbell Curl | 4 sets | 14, 12, 10, 8 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Close-Grip Front Lat Pulldown![]() | 4 sets | 16, 14, 12, 10 reps | 60s | |
1B. Dante Row![]() | 4 sets | 16, 14, 12, 10 reps | 60s | |
2A. Weighted Pullup![]() | 4 sets | 16, 14, 12, 10 reps | 60s | |
2B. Kneeling Ab Wheel![]() | 4 sets | 16, 14, 12, 10 reps | 60s | |
3A. Suspended Inverted Row | 4 sets | 16, 14, 12, 10 reps | 60s | |
3B. Reverse Grip Machine T-Bar Row | 4 sets | 16, 14, 12, 10 reps | 60s | |
4A. Reverse-Grip Barbell Biceps Curl | 4 sets | 14, 12, 10, 8 reps | 60s | |
4B. Preacher Hammer Dumbbell Curl | 4 sets | 14, 12, 10, 8 reps | 60s |
Load: Deload week - Do the same load and rest as Week 1
Tempo: 2''/4'' (Concentric and Eccentric parts of the movement)
Rest between workouts (of the same muscle group): 48 to 72 hours
Increase load on 2, 3 and 4 Set
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Close-Grip Front Lat Pulldown![]() | 4 sets | 16, 14, 12, 10 reps | 90s | |
1B. Dante Row![]() | 4 sets | 16, 14, 12, 10 reps | 90s | |
2A. Weighted Pullup![]() | 4 sets | 16, 14, 12, 10 reps | 90s | |
2B. Kneeling Ab Wheel![]() | 4 sets | 16, 14, 12, 10 reps | 90s | |
3A. Suspended Inverted Row | 4 sets | 16, 14, 12, 10 reps | 90s | |
3B. Reverse Grip Machine T-Bar Row | 4 sets | 16, 14, 12, 10 reps | 90s | |
4A. Reverse-Grip Barbell Biceps Curl | 4 sets | 14, 12, 10, 8 reps | 90s | |
4B. Preacher Hammer Dumbbell Curl | 4 sets | 14, 12, 10, 8 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Close-Grip Front Lat Pulldown![]() | 4 sets | 16, 14, 12, 10 reps | 90s | |
1B. Dante Row![]() | 4 sets | 16, 14, 12, 10 reps | 90s | |
2A. Weighted Pullup![]() | 4 sets | 16, 14, 12, 10 reps | 90s | |
2B. Kneeling Ab Wheel![]() | 4 sets | 16, 14, 12, 10 reps | 90s | |
3A. Suspended Inverted Row | 4 sets | 16, 14, 12, 10 reps | 90s | |
3B. Reverse Grip Machine T-Bar Row | 4 sets | 16, 14, 12, 10 reps | 90s | |
4A. Reverse-Grip Barbell Biceps Curl | 4 sets | 14, 12, 10, 8 reps | 90s | |
4B. Preacher Hammer Dumbbell Curl | 4 sets | 14, 12, 10, 8 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Close-Grip Front Lat Pulldown![]() | 4 sets | 16, 14, 12, 10 reps | 90s | |
1B. Dante Row![]() | 4 sets | 16, 14, 12, 10 reps | 90s | |
2A. Weighted Pullup![]() | 4 sets | 16, 14, 12, 10 reps | 90s | |
2B. Kneeling Ab Wheel![]() | 4 sets | 16, 14, 12, 10 reps | 90s | |
3A. Suspended Inverted Row | 4 sets | 16, 14, 12, 10 reps | 90s | |
3B. Reverse Grip Machine T-Bar Row | 4 sets | 16, 14, 12, 10 reps | 90s | |
4A. Reverse-Grip Barbell Biceps Curl | 4 sets | 14, 12, 10, 8 reps | 90s | |
4B. Preacher Hammer Dumbbell Curl | 4 sets | 14, 12, 10, 8 reps | 90s |
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