Rep and set

Exercise DAY1 WEEK2

range

Monday: Upper Body Power Day

Bent over rows 3 sets of 3-5 reps 3-5 rep = 8.5-9 RPE

Pull ups / pull downs 2 sets of 6-10 reps

Weighted Pull ups 2 sets of 6-10 reps

T-bar 2 sets of 6-10 reps

Flat bench press 3 sets of 3-5 reps

Dips 2 sets of 6-10 reps

Seated dumbbell presses 3 sets of 6-10 reps

Cambered bar curls 3 sets of 6-10 reps

Skull crushers 3 sets of 6-10 reps

Tuesday: Lower Body Power Day

Squats 3 sets of 3-5 reps

Hack Squats 2 sets of 6-10 reps

Leg extensions 2 sets of 6-10 reps

Deadlifts 3 sets of 5-8 reps

Lying leg curls 2 sets of 6-10 reps

Standing calf raise 3 sets of 6-10 reps

Seated calf raise 2 sets of 6-10 reps

Thursday: Back and Shoulders Hypertrophy Day

Bent over or Pendlay rows 6 sets of 3 reps

T-bar 3 sets of 8-12 reps

Seated cable row 3 sets of 8-12 reps

Dumbbell rows or shrugs 2 sets of 12-15 reps

Close grip pulldowns 2 sets of 15-20 reps

Seated dumbbell presses 3 sets of 8-12 reps

2 sets of 12-15
Upright rows
reps
Side lateral raises with dumbbells or 3 sets of 12-20
cables reps

Friday: Lower Body Hypertrophy Day

Squats 6 sets of 3 reps

Hack squats 3 sets of 8-12 reps

2 sets of 12-15
Leg presses
reps
3 sets of 15-20
Leg extensions
reps

Deadlifts 3 sets of 8-12 reps

4 sets of 12-15
Lying leg curls
reps
4 sets of 10-15
Standing calf raise
reps
3 sets of 15-20
Seated calf raises
reps

Saturday: Chest and Arms Hypertrophy Day

Flat bench presses 6 sets of 3 reps

Incline dumbbell presses 3 sets of 8-12 reps

Incline cable flies 3 sets of 12-15 reps

Cable flyes 2 sets of 15-20 reps

Cambered bar preacher curls 3 sets of 8-12 reps

Dumbbell concentration curls 2 sets of 12-15 reps

Spider curls 2 sets of 15-20 reps

Seated tricep extension with cambered b 3 sets of 8-12 reps

Cable pressdowns with rope 2 sets of 12-15 reps

Cable kickbacks 2 sets of 15-20 reps

 WEEK3 WEEK4 WEEK5 WEEK6

dy Power Day

ody Power Day

ders Hypertrophy Day

y Hypertrophy Day

ms Hypertrophy Day
Note: If you want this template go to: File -> Make a copy

TIPS:

1) less reps = heavier weight

2) You can edit these 5 days according to your convinence

3) record your weights each day in the boxes after the sets and reps to progressively overload each week and get stronger
ely overload each week and get stronger