Main Goal
Build Muscle
Workout Type
Split
Training Level
Intermediate
Program Duration10 weeks
Days Per Week
5
Time Per Workout45-60 minutes
Equipment Required
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
Target GenderMale & Female
Recommended Supps
| Exercise | Sets | Reps |
|---|---|---|
| 1. Deadlift | 4 | 6 |
| 2. Lat Pull Down | 4 | 8-12 |
| 3. Dumbbell Row | 4 | 8-12 |
| 4. Hammer Strength Machine Row | 4 | 10 |
| 5. One Arm Cable Row | 3 | 12 |
| 6. Straight Arm Cable Pull Down | 2 | 15 |
| Exercise | Sets | Reps |
|---|---|---|
| 1. Incline Bench Press | 4 | 6 |
| 2. Decline Bench Press | 4 | 8-12 |
| 3. Machine Bench Press | 3 | 6-12 |
| 4. Machine Fly | 3 | 12-15 |
| 5. Push Ups | 3 | Failure |
| 6. Machine Crunch | 3 | 15 |
| 7. Hanging Leg Raise | 3 | 12-15 |
| Exercise | Sets | Reps |
|---|---|---|
| 1. Barbell Back Squat | 5 | 6 |
| 2. Romanian Deadlift | 4 | 8-12 |
| 3. Leg Press | 3 | 10-15 |
| 4. Leg Curl | 3 | 12-15 |
| 5. Walking Lunge | 3 | 15 Each |
| 6. Smith Machine Calf Raise | 4 | 20 |