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GreeK God Program By Alex Eubank Week 1 Muscle Exercise Sets Reps Day 1 Chest Day 1 Back Pec Deck Straight Arm Pulldown 2 2 15 15 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Chest Back Chest Back Chest Back Incline DB Bench BB Row Flat BB Bench Wide Grip Pulldown Cable Flys (high to low) Underhand Pulldown 5 5 4 4 4 4 12,8,6,6,6 12,8,6,6,6 10,10,10,10 12,12,12,12 12,12,12,12 10,10,10,10 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Shoulder Shoulder Shoulder Bicep Tricep Bicep Tricep Lateral Raises DB Shoulder Press Rear Delt Fly (cable) BB Curl BB Skullcrusher Incline DB Curl Rope Extension 5 5 3 5 5 5 5 20,15,15,12,12 12,8,8,6,6 15,12,12 12,12,10,8,8 12,12,10,8,8 12,12,12,10,10 12,12,12,10,10 Day 3 Day 3 Day 3 Day 3 Day 3 Leg Leg Leg Leg Leg Leg Extension BB Squat Leg Press Leg Curl Seated Calf Raise 4 5 4 4 4 15,15,12,12 12,10,6,6,6 15,15,12,12 12,12,12,12 15,15,12,12 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Back Chest Back Chest Back Chest Back Chest Wide Grip Pulldown Incline DB Bench Close Grip Pulldown Flat DB Flys Seated Cable Row (close grip) Plate Loaded Bench Flat Straight Arm Pulldown Pushups 4 4 4 4 4 4 3 3 15,12,12,12 12,12,10,10 12,12,10,10 12,12,10,10 10,10,10,10 10,10,10,10 12,12,12 AMRAP Day 5 Day 5 Day 5 Day 5 Shoulder Shoulder Shoulder Bicep Seated Lateral Raises Smith machine Shoulder Press Upright Rows DB Curl (alternate) 5 5 3 5 20,15,15,12,12 12,12,12,12,12 12,12,12 12,12,10,8,8 Day 5 Tricep Day 5 Bicep Day 5 Tricep Straight Bar Extension Cable BB Curl DB Skullcrusher 5 5 5 12,12,10,8,8 12,12,12,10,10 12,12,12,10,10 Day 6 Day 6 Day 6 Day 6 Day 6 Leg Curl Deadlift Leg Press Leg Extension Standing Calf Raise 4 5 4 4 4 15,15,12,12 12,10,6,6,6 15,15,12,12 12,12,12,12 15,15,12,12 2 2 5 5 4 4 4 4 Reps 15 15 12,8,6,6,6 12,8,6,6,6 10,10,10,10 12,12,12,12 12,12,12,12 10,10,10,10 Leg Leg Leg Leg Leg Week 2 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Muscle Chest Back Chest Back Chest Back Chest Back Exercise Cable Flys (high to low) Straight Arm Pulldown Incline DB Bench BB Row Plate Loaded Bench Decline Underhand Pulldown Pec Deck DB Row Sets Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Shoulder Shoulder Shoulder Bicep Tricep Bicep Tricep Lateral Raises DB Shoulder Press Rear Delt Fly (DB) BB Curl BB Skullcrusher Cable Hammer Curl Close Grip Bench 5 5 3 5 5 5 5 20,15,15,12,12 12,8,8,6,6 15,12,12 12,12,10,8,8 12,12,10,8,8 12,12,12,10,10 12,12,12,10,10 Day 3 Day 3 Day 3 Day 3 Day 3 Leg Leg Leg Leg Leg Leg Extension BB Squat Leg Press Leg Curl Seated Calf Raise 4 5 4 4 4 15,15,12,12 12,10,6,6,6 15,15,12,12 12,12,12,12 15,15,12,12 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Back Chest Back Chest Back Chest Seated Cable Row (wide grip) Flat DB Bench Seated Cable Row (close grip) Plate Loaded Bench Incline Close Grip Pulldown Cable Flys (high to low) 4 4 4 4 4 4 15,12,12,12 12,12,10,10 12,12,10,10 12,12,10,10 10,10,10,10 10,10,10,10 Day 4 Back Day 4 Chest Straight Arm Pulldown Pec Deck 3 3 12,12,12 12,12,12 Day 5 Day 5 Day 5 Day 5 Day 5 Day 5 Day 5 Shoulder Shoulder Shoulder Bicep Tricep Bicep Tricep Seated Lateral Raises DB Shoulder Press Smith machine Shoulder Press Hammer Curls Straight Bar Extension Preacher Curl One Arm Overhead Extension 5 5 3 5 5 5 5 20,15,15,12,12 12,12,12,12,12 12,12,12 12,12,10,8,8 12,12,10,8,8 12,12,12,10,10 12,12,12,10,10 Day 6 Day 6 Day 6 Day 6 Day 6 Leg Leg Leg Leg Leg Leg Curl Deadlift Hack Squat Leg Extension Standing Calf Raise 4 5 4 4 4 15,15,12,12 12,10,6,6,6 12,12,12,12 12,12,12,12 15,15,12,12 2 2 5 5 4 4 4 4 Reps 15 15 12,8,6,6,6 12,8,6,6,6 10,10,10,10 12,12,12,12 12,12,12,12 10,10,10,10 Week 3 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Muscle Chest Back Chest Back Chest Back Chest Back Exercise Pec Deck Straight Arm Pulldown Incline DB Bench BB Row Plate Loaded Bench Incline Wide Grip Pulldown Incline DB Flys Low Row Sets Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Shoulder Shoulder Shoulder Bicep Tricep Bicep Tricep Lateral Raises DB Shoulder Press Rear Delt Fly (cable) BB Curl BB Skullcrusher Reverse Grip Curl Rope Extension 5 5 3 5 5 5 5 20,15,15,12,12 12,8,8,6,6 15,12,12 12,12,10,8,8 12,12,10,8,8 12,12,12,10,10 12,12,12,10,10 Day 3 Day 3 Day 3 Day 3 Day 3 Leg Leg Leg Leg Leg Leg Extension BB Squat Leg Press Walking Lunges Seated Calf Raise 4 5 4 4 4 15,15,12,12 12,10,6,6,6 15,15,12,12 20,20,20,20 15,15,12,12 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Back Chest Back Chest Back Chest Back Chest Seated Cable Row (close grip) Flat BB Bench Close Grip Pulldown Plate Loaded Bench Flat One Arm Row Machine Cable Flys (low to high) Straight Arm Pulldown Dips 4 4 4 4 4 4 3 3 15,12,12,12 12,12,10,10 12,12,10,10 12,12,10,10 10,10,10,10 10,10,10,10 12,12,12 AMRAP Day 5 Day 5 Day 5 Day 5 Day 5 Day 5 Day 5 Shoulder Shoulder Shoulder Bicep Tricep Bicep Tricep Seated Lateral Raises Smith machine Shoulder Press Rear Delt Fly (DB) Incline DB Curl Cable Skulllcrusher DB Curl (alternate) DB Skullcrusher 5 5 3 5 5 5 5 20,15,15,12,12 12,12,12,12,12 12,12,12 12,12,10,8,8 12,12,10,8,8 12,12,12,10,10 12,12,12,10,10 Day 6 Day 6 Day 6 Day 6 Day 6 Day 1 Leg Leg Leg Leg Leg Leg Curl Deadlift Leg Extension Hack Squat Standing Calf Raise 4 5 4 4 4 15,15,12,12 12,10,6,6,6 12,12,12,12 12,12,12,12 15,15,12,12 2 2 5 5 4 4 4 4 Reps 25 15 12,8,6,6,6 12,8,6,6,6 10,10,10,10 12,12,12,12 12,12,12,12 10,10,10,10 5 5 3 5 5 5 5 20,15,15,12,12 12,8,8,6,6 15,12,12 12,12,10,8,8 12,12,10,8,8 12,12,12,10,10 12,12,12,10,10 Week 4 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Muscle Chest Back Chest Back Chest Back Chest Back Exercise Pushups Wide Grip Pulldown Incline DB Bench BB Row Flat BB Bench Close Grip Pulldown Pec Deck Seated Cable Row (close grip) Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Shoulder Shoulder Shoulder Bicep Tricep Bicep Tricep Lateral Raises DB Shoulder Press Upright Rows BB Curl BB Skullcrusher Cable BB Curl One Arm Overhead Extension Sets Day 3 Day 3 Day 3 Day 3 Day 3 Leg Leg Leg Leg Leg Leg Extension BB Squat Leg Curl Sissy Squat Seated Calf Raise 4 5 4 4 4 15,15,12,12 12,10,6,6,6 15,15,12,12 20,20,20,20 15,15,12,12 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Back Chest Back Chest Back Chest Back Chest Wide Grip Pullup Flat DB Bench Seated Cable Row (wide grip) Incline BB Bench Low Row Flat DB Flys Straight Arm Pulldown Pushups 4 4 4 4 4 4 3 3 15,12,12,12 12,12,10,10 12,12,10,10 12,12,10,10 10,10,10,10 10,10,10,10 12,12,12 AMRAP Day 5 Day 5 Day 5 Day 5 Day 5 Day 5 Day 5 Shoulder Shoulder Shoulder Bicep Tricep Bicep Tricep Seated Lateral Raises DB Shoulder Press Smith machine Shoulder Press Cable Hammer Curl DB Skullcrusher Preacher Curl Rope Extension 5 5 3 5 5 5 5 20,15,15,12,12 12,12,12,12,12 12,12,12 12,12,10,8,8 12,12,10,8,8 12,12,12,10,10 12,12,12,10,10 Day 6 Day 6 Day 6 Day 6 Day 6 Leg Leg Leg Leg Leg Leg Curl Deadlift Hack Squat Leg Extension Standing Calf Raise 4 5 4 4 4 15,15,12,12 12,10,6,6,6 12,12,12,12 12,12,12,12 15,15,12,12 2 2 5 5 4 4 4 4 Reps 15 15 12,8,6,6,6 12,8,6,6,6 10,10,10,10 12,12,12,12 12,12,12,12 10,10,10,10 5 5 20,15,15,12,12 12,8,8,6,6 Week 5 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Muscle Chest Back Chest Back Chest Back Chest Back Exercise Pec Deck Straight Arm Pulldown Incline DB Bench BB Row Plate Loaded Bench Decline Low Row Flat DB Flys Close Grip Pulldown Day 2 Shoulder Lateral Raises Day 2 Shoulder DB Shoulder Press Sets Day 2 Day 2 Day 2 Day 2 Day 2 Shoulder Bicep Tricep Bicep Tricep Rear Delt Fly (DB) BB Curl BB Skullcrusher Incline DB Curl Rope Extension 3 5 5 5 5 15,12,12 12,12,10,8,8 12,12,10,8,8 12,12,12,10,10 12,12,12,10,10 Day 3 Day 3 Day 3 Day 3 Day 3 Leg Leg Leg Leg Leg Leg Extension BB Squat Leg Press Leg Curl Seated Calf Raise 4 5 4 4 4 15,15,12,12 12,10,6,6,6 15,15,12,12 20,20,20,20 15,15,12,12 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Back Chest Back Chest Back Chest Back Chest Seated Cable Row (close grip) Incline BB Bench Wide Grip Pulldown Pec Deck DB Row Incline DB Flys Underhand Pulldown Dips 4 4 4 4 4 4 3 3 15,12,12,12 12,12,10,10 12,12,10,10 12,12,10,10 10,10,10,10 10,10,10,10 12,12,12 AMRAP Day 5 Day 5 Day 5 Day 5 Day 5 Day 5 Day 5 Shoulder Shoulder Shoulder Bicep Tricep Bicep Tricep Seated Lateral Raises Smith machine Shoulder Press DB Front Raise Hammer Curls DB Skullcrusher Reverse Grip Curl Straight Bar Extension 5 5 3 5 5 5 5 20,15,15,12,12 12,12,12,12,12 12,12,12 12,12,10,8,8 12,12,10,8,8 12,12,12,10,10 12,12,12,10,10 Day 6 Day 6 Day 6 Day 6 Day 6 Leg Leg Leg Leg Leg Leg Curl Deadlift Leg Press Sissy Squat Standing Calf Raise 4 5 4 4 4 15,15,12,12 12,10,6,6,6 12,12,12,12 20,20,20,20 15,15,12,12 2 2 5 5 4 Reps 15 15 12,8,6,6,6 12,8,6,6,6 10,10,10,10 Week 6 Day 1 Day 1 Day 1 Day 1 Day 1 Muscle Chest Back Chest Back Chest Exercise Cable Flys (high to low) Wide Grip Pullup Incline DB Bench BB Row Plate Loaded Bench Incline Sets Day 1 Back Day 1 Chest Day 1 Back Underhand Pulldown Pec Deck Seated Cable Row (wide grip) 4 4 4 12,12,12,12 12,12,12,12 10,10,10,10 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Shoulder Shoulder Shoulder Bicep Tricep Bicep Tricep Lateral Raises DB Shoulder Press Rear Delt Fly (cable) BB Curl BB Skullcrusher Cable Hammer Curl Close Grip Bench 5 5 3 5 5 5 5 20,15,15,12,12 12,8,8,6,6 15,12,12 12,12,10,8,8 12,12,10,8,8 12,12,12,10,10 12,12,12,10,10 Day 3 Day 3 Day 3 Day 3 Day 3 Leg Leg Leg Leg Leg Leg Extension BB Squat Hack Squat Leg Press Seated Calf Raise 4 5 4 4 4 15,15,12,12 12,10,6,6,6 10,10,10,10 15,15,12,12 15,15,12,12 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Back Chest Back Chest Back Chest Back Chest Straight Arm Pulldown Flat DB Flys Wide Grip Pulldown Flat BB Bench One Arm Row Machine Incline DB Bench Close Grip Pulldown Cable Flys (high to low) 4 4 4 4 4 4 3 3 15,12,12,12 12,12,10,10 12,12,10,10 12,12,10,10 10,10,10,10 10,10,10,10 12,12,12 12,12,12 Day 5 Day 5 Day 5 Day 5 Day 5 Day 5 Day 5 Shoulder Shoulder Shoulder Bicep Tricep Bicep Tricep Seated Lateral Raises DB Shoulder Press Upright Rows Cable BB Curl One Arm Overhead Extension Preacher Curl Cable Skulllcrusher 5 5 3 5 5 5 5 20,15,15,12,12 12,12,12,12,12 12,12,12 12,12,10,8,8 12,12,10,8,8 12,12,12,10,10 12,12,12,10,10 Day 6 Day 6 Day 6 Day 6 Day 6 Leg Leg Leg Leg Leg Leg Curl Deadlift Leg Press Hack Squat Standing Calf Raise 4 5 4 4 4 15,15,12,12 12,10,6,6,6 12,12,12,12 20,20,20,20 15,15,12,12 Week 7 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Muscle Chest Back Chest Back Chest Back Chest Back Exercise Cable Flys (low to high) Straight Arm Pulldown Incline DB Bench BB Row Plate Loaded Bench Flat Wide Grip Pulldown Pec Deck Seated Cable Row (close grip) Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Shoulder Shoulder Shoulder Bicep Tricep Bicep Tricep Day 3 Day 3 Day 3 Day 3 Day 3 2 2 5 5 4 4 4 4 Reps 15 15 12,8,6,6,6 12,8,6,6,6 10,10,10,10 12,12,12,12 12,12,12,12 10,10,10,10 Lateral Raises DB Shoulder Press Rear Delt Fly (DB) BB Curl BB Skullcrusher Preacher Curl DB Skullcrusher 5 5 3 5 5 5 5 20,15,15,12,12 12,8,8,6,6 15,12,12 12,12,10,8,8 12,12,10,8,8 12,12,12,10,10 12,12,12,10,10 Leg Leg Leg Leg Leg Leg Extension BB Squat Leg Press Leg Curl Seated Calf Raise 4 5 4 4 4 15,15,12,12 12,10,6,6,6 10,10,10,10 15,15,12,12 15,15,12,12 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Back Chest Back Chest Back Chest Back Chest Straight Arm Pulldown Plate Loaded Bench Incline Underhand Pulldown Flat DB Bench Seated Cable Row (close grip) Plate Loaded Bench Flat DB Row Pushups 4 4 4 4 4 4 3 3 15,12,12,12 12,12,10,10 12,12,10,10 12,12,10,10 10,10,10,10 10,10,10,10 12,12,12 AMRAP Day 5 Day 5 Day 5 Day 5 Day 5 Day 5 Day 5 Shoulder Shoulder Shoulder Bicep Tricep Bicep Tricep Upright Rows DB Shoulder Press Lateral Raises DB Curl (alternate) One Arm Cable Extension Cable BB Curl Cable Skulllcrusher 5 5 3 5 5 5 5 20,15,15,12,12 12,12,12,12,12 12,12,12 12,12,10,8,8 12,12,10,8,8 12,12,12,10,10 12,12,12,10,10 Leg Curl 4 15,15,12,12 Day 6 Leg Sets Day 6 Day 6 Day 6 Day 6 Leg Leg Leg Leg Deadlift Hack Squat Walking Lunges Standing Calf Raise 5 4 4 4 12,10,6,6,6 12,12,12,12 AMRAP 15,15,12,12 2 2 5 5 4 4 4 4 Reps 15 15 12,8,6,6,6 12,8,6,6,6 10,10,10,10 12,12,12,12 12,12,12,12 10,10,10,10 Week 8 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Muscle Chest Back Chest Back Chest Back Chest Back Exercise Pec Deck Wide Grip Pullup Incline DB Bench BB Row Plate Loaded Bench Decline Close Grip Pulldown Flat DB Flys DB Row Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Shoulder Shoulder Shoulder Bicep Tricep Bicep Tricep Lateral Raises DB Shoulder Press Rear Delt Fly (DB) BB Curl BB Skullcrusher Preacher Curl DB Skullcrusher 5 5 3 5 5 5 5 20,15,15,12,12 12,8,8,6,6 15,12,12 12,12,10,8,8 12,12,10,8,8 12,12,12,10,10 12,12,12,10,10 Day 3 Day 3 Day 3 Day 3 Day 3 Leg Leg Leg Leg Leg Leg Extension BB Squat Leg Curl Leg Press Seated Calf Raise 4 5 4 4 4 15,15,12,12 12,10,6,6,6 10,10,10,10 15,15,12,12 15,15,12,12 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Back Chest Back Chest Back Chest Back Chest Wide Grip Pulldown Plate Loaded Bench Flat Seated Cable Row (close grip) Incline DB Bench Low Row Flat BB Bench Straight Arm Pulldown Dips 4 4 4 4 4 4 3 3 15,12,12,12 12,12,10,10 12,12,10,10 12,12,10,10 10,10,10,10 10,10,10,10 12,12,12 AMRAP 5 5 3 20,15,15,12,12 12,12,12,12,12 12,12,12 Day 5 Shoulder Seated Lateral Raises Day 5 Shoulder DB Shoulder Press Day 5 Shoulder Upright Rows Sets Day 5 Day 5 Day 5 Day 5 Bicep Tricep Bicep Tricep Cable BB Curl Rope Extension Reverse Grip Curl Close Grip Bench 5 5 5 5 12,12,10,8,8 12,12,10,8,8 12,12,12,10,10 10,10,10,10,10 Day 6 Day 6 Day 6 Day 6 Day 6 Leg Leg Leg Leg Leg Leg Curl Deadlift Hack Squat Leg Press Standing Calf Raise 4 5 4 4 4 15,15,12,12 12,10,6,6,6 12,12,12,12 12,12,12,12 15,15,12,12 2 2 5 5 4 4 4 4 Reps 15 15 12,8,6,6,6 12,8,6,6,6 10,10,10,10 12,12,12,12 12,12,12,12 10,10,10,10 Week 9 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Muscle Chest Back Chest Back Chest Back Chest Back Exercise Flat DB Flys Straight Arm Pulldown Incline DB Bench BB Row Plate Loaded Bench Incline Wide Grip Pulldown Pec Deck Seated Cable Row (close grip) Sets Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Shoulder Shoulder Shoulder Bicep Tricep Bicep Tricep Lateral Raises DB Shoulder Press Rear Delt Fly (DB) BB Curl BB Skullcrusher Cable BB Curl Cable Skulllcrusher 5 5 3 5 5 5 5 20,15,15,12,12 12,8,8,6,6 15,12,12 12,12,10,8,8 12,12,10,8,8 12,12,12,10,10 12,12,12,10,10 Day 3 Day 3 Day 3 Day 3 Day 3 Leg Leg Leg Leg Leg Leg Extension BB Squat Leg Press Hack Squat Seated Calf Raise 4 5 4 4 4 15,15,12,12 12,10,6,6,6 10,10,10,10 15,15,12,12 15,15,12,12 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Back Chest Back Chest Back Chest Underhand Pulldown Flat BB Bench Close Grip Pulldown Plate Loaded Bench Incline DB Row Incline DB Bench 4 4 4 4 4 4 15,12,12,12 12,12,10,10 12,12,10,10 12,12,10,10 10,10,10,10 10,10,10,10 Day 4 Back Day 4 Chest Seated Cable Row (wide grip) Pushups 3 3 12,12,12 AMRAP Day 5 Day 5 Day 5 Day 5 Day 5 Day 5 Day 5 Shoulder Shoulder Shoulder Bicep Tricep Bicep Tricep Seated Lateral Raises Upright Rows DB Shoulder Press Incline DB Curl DB Skullcrusher Hammer Curls One Arm Overhead Extension 5 5 3 5 5 5 5 20,15,15,12,12 12,12,12,12,12 12,12,12 12,12,10,8,8 12,12,10,8,8 12,12,12,10,10 10,10,10,10,10 Day 6 Day 6 Day 6 Day 6 Day 6 Leg Leg Leg Leg Leg Leg Curl Deadlift Leg Press Walking Lunges Standing Calf Raise 4 5 4 4 4 15,15,12,12 12,10,6,6,6 12,12,12,12 AMRAP 15,15,12,12 2 2 5 5 4 4 4 4 Reps 15 15 12,8,6,6,6 12,8,6,6,6 10,10,10,10 12,12,12,12 12,12,12,12 10,10,10,10 Week 10 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Muscle Chest Back Chest Back Chest Back Chest Back Exercise Cable Flys (high to low) Wide Grip Pullup Incline DB Bench BB Row Flat DB Bench Close Grip Pulldown Flat DB Flys Straight Arm Pulldown Sets Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Shoulder Shoulder Shoulder Bicep Tricep Bicep Tricep Lateral Raises DB Shoulder Press Smith machine Shoulder Press BB Curl BB Skullcrusher Reverse Grip Curl Close Grip Bench 5 5 3 5 5 5 5 20,15,15,12,12 12,8,8,6,6 15,12,12 12,12,10,8,8 12,12,10,8,8 12,12,12,10,10 12,12,12,10,10 Day 3 Day 3 Day 3 Day 3 Day 3 Leg Leg Leg Leg Leg Leg Extension BB Squat Leg Press Hack Squat Seated Calf Raise 4 5 4 4 4 15,15,12,12 12,10,6,6,6 10,10,10,10 15,15,12,12 15,15,12,12 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Back Chest Back Chest Back Chest Back Chest Low Row Flat BB Bench Wide Grip Pulldown Incline DB Flys One Arm Row Machine Cable Flys (low to high) Seated Cable Row (close grip) Pushups 4 4 4 4 4 4 3 3 15,12,12,12 12,12,10,10 12,12,10,10 12,12,10,10 10,10,10,10 10,10,10,10 12,12,12 AMRAP Day 5 Day 5 Day 5 Day 5 Day 5 Day 5 Day 5 Shoulder Shoulder Shoulder Bicep Tricep Bicep Tricep DB Shoulder Press Lateral Raises Upright Rows Incline DB Curl Cable Skulllcrusher Reverse Grip Curl Close Grip Bench 5 5 3 5 5 5 5 20,15,15,12,12 12,12,12,12,12 12,12,12 12,12,10,8,8 12,12,10,8,8 12,12,12,10,10 10,10,10,10,10 Day 6 Day 6 Day 6 Day 6 Day 6 Leg Leg Leg Leg Leg Leg Curl Deadlift Leg Extension Hack Squat Standing Calf Raise 4 5 4 4 4 15,15,12,12 12,10,6,6,6 12,12,12,12 12,12,10,10 15,15,12,12 2 2 5 5 4 4 4 4 Reps 15 15 12,8,6,6,6 12,8,6,6,6 10,10,10,10 12,12,12,12 12,12,12,12 10,10,10,10 5 5 3 5 5 5 5 20,15,15,12,12 12,8,8,6,6 15,12,12 12,12,10,8,8 12,12,10,8,8 12,12,12,10,10 12,12,12,10,10 Week 11 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Muscle Chest Back Chest Back Chest Back Chest Back Exercise Pec Deck Straight Arm Pulldown Incline DB Bench BB Row Plate Loaded Bench Flat Seated Cable Row (close grip) Cable Flys (high to low) Wide Grip Pulldown Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Shoulder Shoulder Shoulder Bicep Tricep Bicep Tricep Seated Lateral Raises DB Shoulder Press Rear Delt Fly (DB) BB Curl BB Skullcrusher Hammer Curls DB Skullcrusher Sets Day 3 Day 3 Day 3 Day 3 Day 3 Leg Leg Leg Leg Leg Leg Extension BB Squat Leg Curl Leg Press Seated Calf Raise 4 5 4 4 4 15,15,12,12 12,10,6,6,6 12,12,12,12 15,15,12,12 15,15,12,12 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Back Chest Back Chest Back Chest Back Chest Seated Cable Row (close grip) Incline BB Bench DB Row Plate Loaded Bench Decline Wide Grip Pulldown Pec Deck Close Grip Pulldown Dips 4 4 4 4 4 4 3 3 15,12,12,12 12,12,10,10 12,12,10,10 12,12,10,10 10,10,10,10 10,10,10,10 12,12,12 AMRAP Day 5 Day 5 Day 5 Day 5 Day 5 Day 5 Day 5 Shoulder Shoulder Shoulder Bicep Tricep Bicep Tricep Upright Rows DB Shoulder Press Rear Delt Fly (cable) Preacher Curl Straight Bar Extension DB Curl (alternate) Rope Extension 5 5 3 5 5 5 5 20,15,15,12,12 12,12,12,12,12 12,12,12 12,12,10,8,8 12,12,10,8,8 12,12,12,10,10 10,10,10,10,10 Day 6 Day 6 Day 6 Day 6 Day 6 Leg Leg Leg Leg Leg Leg Curl Deadlift Leg Press Hack Squat Standing Calf Raise 4 5 4 4 4 15,15,12,12 12,10,6,6,6 12,12,12,12 12,12,10,10 15,15,12,12 2 2 5 5 4 4 4 4 Reps 15 15 12,8,6,6,6 12,8,6,6,6 10,10,10,10 12,12,12,12 12,12,12,12 10,10,10,10 5 5 20,15,15,12,12 12,8,8,6,6 Week 12 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Muscle Chest Back Chest Back Chest Back Chest Back Exercise Flat DB Flys Wide Grip Pullup Incline DB Bench BB Row Plate Loaded Bench Flat Close Grip Pulldown Pec Deck Wide Grip Pulldown Day 2 Shoulder Seated Lateral Raises Day 2 Shoulder DB Shoulder Press Sets Day 2 Day 2 Day 2 Day 2 Day 2 Shoulder Bicep Tricep Bicep Tricep Upright Rows BB Curl BB Skullcrusher Cable BB Curl Straight Bar Extension 3 5 5 5 5 15,12,12 12,12,10,8,8 12,12,10,8,8 12,12,12,10,10 12,12,12,10,10 Day 3 Day 3 Day 3 Day 3 Day 3 Leg Leg Leg Leg Leg Leg Extension BB Squat Leg Press Leg Extension Seated Calf Raise 4 5 4 4 4 15,15,12,12 12,10,6,6,6 12,12,12,12 15,15,12,12 15,15,12,12 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Back Chest Back Chest Back Chest Back Chest Wide Grip Pulldown Flat DB Bench DB Row Incline BB Bench Seated Cable Row (close grip) Cable Flys (high to low) Straight Arm Pulldown Pushups 4 4 4 4 4 4 3 3 15,12,12,12 12,12,10,10 12,12,10,10 12,12,10,10 10,10,10,10 10,10,10,10 12,12,12 AMRAP Day 5 Day 5 Day 5 Day 5 Day 5 Day 5 Day 5 Shoulder Shoulder Shoulder Bicep Tricep Bicep Tricep Seated Lateral Raises DB Shoulder Press Rear Delt Fly (DB) BB Curl Cable Skulllcrusher Hammer Curls DB Skullcrusher 5 5 3 5 5 5 5 20,15,15,12,12 12,12,12,12,12 12,12,12 12,12,10,8,8 12,12,10,8,8 12,12,12,10,10 10,10,10,10,10 Day 6 Day 6 Day 6 Day 6 Day 6 Leg Leg Leg Leg Leg Leg Curl Deadlift Hack Squat Leg Extension Standing Calf Raise 4 5 4 4 4 15,15,12,12 12,10,6,6,6 12,12,12,12 12,12,12,12 15,15,12,12 Rest Tempo 45 sec 45 sec 1,2,3 1,2,3 70 sec 70 sec 60 sec 60 sec 60 sec 60 sec 1,2,3 1,2,3 45 sec 60 sec 45 sec 60 sec 60 sec 45 sec 45 sec 1,2,3 1,2,3 45 sec 70 sec 60 sec 45 sec 45 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 45 sec 60 sec 45 sec 45 sec 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 45 sec 45 sec 45 sec 45 sec 70 sec 60 sec 45 sec 45 sec Rest 45 sec 45 sec 70 sec 70 sec 60 sec 60 sec 60 sec 60 sec 45 sec 60 sec 45 sec 60 sec 60 sec 45 sec 45 sec 45 sec 70 sec 60 sec 45 sec 45 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 1,2,3 1,1,3 1,2,3 Tempo 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 60 sec 60 sec 45 sec 60 sec 60 sec 45 sec 45 sec 45 sec 45 sec 45 sec 70 sec 60 sec 45 sec 45 sec Rest 45 sec 45 sec 70 sec 70 sec 60 sec 60 sec 60 sec 60 sec 45 sec 60 sec 45 sec 60 sec 60 sec 45 sec 45 sec 45 sec 70 sec 60 sec 45 sec 45 sec 1,2,3 1,2,3 1,2,3 1,1,3 1,2,3 Tempo 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 45 sec 60 sec 60 sec 45 sec 45 sec 45 sec 45 sec 45 sec 70 sec 45 sec 60 sec 45 sec Rest 45 sec 45 sec 70 sec 70 sec 60 sec 60 sec 60 sec 60 sec 45 sec 60 sec 45 sec 60 sec 60 sec 45 sec 45 sec 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 1,1,3 Tempo 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 45 sec 70 sec 45 sec 45 sec 45 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 45 sec 60 sec 60 sec 45 sec 45 sec 45 sec 45 sec 45 sec 70 sec 60 sec 45 sec 45 sec Rest 45 sec 45 sec 70 sec 70 sec 60 sec 60 sec 60 sec 60 sec 45 sec 60 sec 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 1,1,3 1,2,3 Tempo 1,2,3 1,2,3 1,2,3 1,2,3 45 sec 60 sec 60 sec 45 sec 45 sec 45 sec 70 sec 60 sec 45 sec 45 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 45 sec 60 sec 60 sec 45 sec 45 sec 45 sec 45 sec 45 sec 70 sec 60 sec 45 sec 45 sec Rest 45 sec 45 sec 70 sec 70 sec 60 sec 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 1,1,3 1,2,3 Tempo 1,2,3 1,2,3 60 sec 60 sec 60 sec 1,2,3 1,2,3 45 sec 60 sec 45 sec 60 sec 60 sec 45 sec 60 sec 1,2,3 1,2,3 45 sec 70 sec 60 sec 60 sec 45 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 45 sec 60 sec 60 sec 45 sec 45 sec 45 sec 45 sec 45 sec 70 sec 60 sec 60 sec 45 sec 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 1,1,3 1,2,3 Rest 45 sec 45 sec 70 sec 70 sec 60 sec 60 sec 60 sec 60 sec 45 sec 60 sec 45 sec 60 sec 60 sec 45 sec 45 sec 45 sec 70 sec 60 sec 45 sec 45 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 45 sec 60 sec 60 sec 45 sec 45 sec 45 sec 45 sec 45 sec Tempo 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 70 sec 60 sec 60 sec 45 sec Rest 45 sec 45 sec 70 sec 70 sec 60 sec 60 sec 60 sec 60 sec 45 sec 60 sec 45 sec 60 sec 60 sec 45 sec 45 sec 45 sec 70 sec 45 sec 60 sec 45 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 45 sec 60 sec 60 sec 1,1,3 Tempo 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 45 sec 45 sec 45 sec 60 sec 1,2,3 1,2,3 45 sec 70 sec 60 sec 60 sec 45 sec 1,2,3 Rest 45 sec 45 sec 70 sec 70 sec 60 sec 60 sec 60 sec 60 sec Tempo 1,2,3 1,2,3 45 sec 60 sec 45 sec 60 sec 60 sec 45 sec 45 sec 45 sec 70 sec 60 sec 60 sec 45 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 1,1,3 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 60 sec 60 sec 45 sec 60 sec 60 sec 45 sec 45 sec 45 sec 45 sec 1,2,3 1,2,3 1,2,3 45 sec 70 sec 60 sec 60 sec 45 sec 1,2,3 Rest 45 sec 45 sec 70 sec 70 sec 60 sec 60 sec 60 sec 60 sec Tempo 1,2,3 1,2,3 45 sec 60 sec 45 sec 60 sec 60 sec 45 sec 45 sec 45 sec 70 sec 60 sec 60 sec 45 sec 1,1,3 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 45 sec 60 sec 60 sec 45 sec 45 sec 45 sec 60 sec 45 sec 70 sec 45 sec 60 sec 45 sec Rest 45 sec 45 sec 70 sec 70 sec 60 sec 60 sec 60 sec 60 sec 45 sec 60 sec 45 sec 60 sec 60 sec 45 sec 45 sec 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 1,1,3 Tempo 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 45 sec 70 sec 45 sec 60 sec 45 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 45 sec 60 sec 60 sec 45 sec 45 sec 45 sec 45 sec 45 sec 70 sec 60 sec 60 sec 45 sec Rest 45 sec 45 sec 70 sec 70 sec 60 sec 60 sec 60 sec 60 sec 45 sec 60 sec 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 1,1,3 1,1,3 Tempo 1,2,3 1,2,3 1,2,3 1,2,3 45 sec 60 sec 60 sec 45 sec 45 sec 45 sec 70 sec 60 sec 45 sec 45 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 45 sec 60 sec 60 sec 45 sec 45 sec 45 sec 45 sec 45 sec 70 sec 60 sec 45 sec 45 sec 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 1,2,3 1,1,3 1,2,3