Set 1 2 3 4 5 To Save: File --> Downlo

Rang
Wt. Reps Reps Reps Reps Reps
e
Week/Date
Day 1 - Upper Power
Barbell Bench Press 3-5
Inclined Dumbbell Bench Press 6-10
Bent Over Row 3-5
Lat Pull Down 6-10
Overhead Press 5-8
Barbell Curl 6-10
Skullcrusher 6-10
Day 2 - Lower Power
Squat 3-5
Deadlift 3-5
Leg Press 10-15
Leg Curl 6-10
Calf Exercise 6-10
Day 3 - Rest
Day 4 - Upper Hypertrophy
Inclined Barbell Bench Press 8-12
Flat Bench Dumbell Flye 8-12
Seated Cable Row 8-12
One Armed Dumbbell Row 8-12
Dumbbell Lateral Raise 8-12
Seated Inclined Dumbbell Curl 8-12
Cable Tricep Extension 8-12
Day 5 - Lower Hypertrophy
Front Squat 8-12
Barbell Lunge 8-12
Leg Extension 10-15
Leg Curl 10-15
Seated Calf Raise 8-12
Calf Press 8-12
Day 6 - Rest
Day 7 - Rest
To Save: File --> Download as --> Microsoft excel (.xlsx) | DrWorkout.fitness
 Set 1 2 3 4 5
Rang
Wt. Reps Reps Reps Reps Reps
e
Week/Date
Day 1 - Upper Power
Barbell Bench Press 3-5
Inclined Dumbbell Bench Press 6-10
Bent Over Row 3-5
Lat Pull Down 6-10
Overhead Press 5-8
Barbell Curl 6-10
Skullcrusher 6-10
Day 2 - Lower Power
Squat 3-5
Deadlift 3-5
Leg Press 10-15
Leg Curl 6-10
Calf Exercise 6-10
Day 3 - Rest
Day 4 - Upper Hypertrophy
Inclined Barbell Bench Press 8-12
Flat Bench Dumbell Flye 8-12
Seated Cable Row 8-12
One Armed Dumbbell Row 8-12
Dumbbell Lateral Raise 8-12
Seated Inclined Dumbbell Curl 8-12
Cable Tricep Extension 8-12
Day 5 - Lower Hypertrophy
Front Squat 8-12
Barbell Lunge 8-12
Leg Extension 10-15
Leg Curl 10-15
Seated Calf Raise 8-12
Calf Press 8-12
Day 6 - Rest
Day 7 - Rest