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9 Week 15,12,10,8,5
Sport
Intermediate
Machine strength
Plan Details
The 9 Week 15,12,10,8,5 routine by johnson43 is a 63 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Starts with Week one 15 Reps,Week two 12 reps, Week three 10 reps, Weeks four 8, Week five got for max then does 3 set of 5 reps. Weeks 6-9 make your sets back up. Week ten sets of 8 the 3 drops of 10. Cardio every other day.
Routine detail
Day 1
Week 1: Upper Legs-Glutes-Abs 15Reps
Est. 61 min
9 exercises
Barbell Squat
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Smith Machine Split Squat
3 Sets x 15 Reps
Barbell Glute Bridge
3 Sets x 15 Reps
Glute Kickback (Kneeling)
3 Sets x 15 Reps
Air Bike
3 Sets x 15 Reps
Decline Crunch
3 Sets x 15 Reps
Plank
3 Sets
Day 2
Week 1: Cardio-Chest-Triceps 15 reps
Est. 92 min
9 exercises
Treadmill Running
1 Set
Barbell Bench Press
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Barbell Tricep Extension (Supine)
3 Sets x 15 Reps
Dip
3 Sets x 15 Reps
Push-Up
3 Sets x 15 Reps
Day 3
Week 1: Shoulders-Wrist-Abs 15 Reps
Est. 107 min
14 exercises
Barbell Shoulder Press
3 Sets x 15 Reps
Barbell Upright Row
3 Sets x 15 Reps
Dumbbell Reverse Fly
3 Sets x 15 Reps
Cable Deltoid Raise
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 15 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 15 Reps
Plank
1 Set
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Day 4
Week 1: Cardio-Back-Biceps 15 Reps
Est. 121 min
12 exercises
Treadmill Running
1 Set
Pull-Up
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Barbell Deadlift
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 15 Reps
Dumbbell Bent-Over Row
3 Sets x 15 Reps
Barbell Curl
3 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Barbell Preacher Curl
3 Sets x 15 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Day 5
Whole Body HIIT Day
Est. 121 min
8 exercises
Barbell Power Clean from Blocks
3 Sets x 15 Reps
Farmers Walk
3 Sets x 15 Reps
Box Jump Multiple Response
3 Sets x 15 Reps
Push-Up
3 Sets x 15 Reps
burpees
3 Sets x 15 Reps
Barbell Snatch
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Running
1 Set
Day 6
Rest
Est. 0 min
0 exercises
This day is empty
Day 7
Rest
Est. 0 min
0 exercises
This day is empty
Day 8
Week 2: Upper Legs-Glutes-Abs 12Reps
Est. 56 min
9 exercises
Barbell Squat
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Smith Machine Split Squat
3 Sets x 12 Reps
Barbell Glute Bridge
3 Sets x 12 Reps
Glute Kickback (Kneeling)
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Plank
3 Sets
Day 9
Week 2: Cardio-Chest-Triceps 12 reps
Est. 86 min
9 exercises
Treadmill Running
1 Set
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Day 10
Week 2: Shoulders-Wrist-Abs 12Reps
Est. 97 min
14 exercises
Barbell Shoulder Press
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Cable Deltoid Raise
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 12 Reps
Plank
1 Set
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Day 11
Week 2: Cardio-Back-Biceps 12 Reps
Est. 112 min
12 exercises
Treadmill Running
1 Set
Pull-Up
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Day 12
Whole Body HIIT Day
Est. 115 min
8 exercises
Barbell Power Clean from Blocks
3 Sets x 12 Reps
Farmers Walk
3 Sets x 12 Reps
Box Jump Multiple Response
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
burpees
3 Sets x 12 Reps
Barbell Snatch
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Running
1 Set
Day 13
Rest
Est. 0 min
0 exercises
This day is empty
Day 14
Rest
Est. 0 min
0 exercises
This day is empty
Day 15
Week 3: Upper Legs-Glutes-Abs 10 Reps
Est. 52 min
9 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Smith Machine Split Squat
3 Sets x 10 Reps
Barbell Glute Bridge
3 Sets x 10 Reps
Glute Kickback (Kneeling)
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Plank
3 Sets
Day 16
Week 3: Cardio-Chest-Triceps 10 reps
Est. 82 min
9 exercises
Treadmill Running
1 Set
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Day 17
Week 3: Shoulders-Wrist-Abs 10 Reps
Est. 91 min
14 exercises
Barbell Shoulder Press
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Cable Deltoid Raise
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 10 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 10 Reps
Plank
1 Set
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Day 18
Week 3: Cardio-Back-Biceps 10 Reps
Est. 106 min
12 exercises
Treadmill Running
1 Set
Pull-Up
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Day 19
Whole Body HIIT Day
Est. 111 min
8 exercises
Barbell Power Clean from Blocks
3 Sets x 10 Reps
Farmers Walk
3 Sets x 10 Reps
Box Jump Multiple Response
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
burpees
3 Sets x 10 Reps
Barbell Snatch
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Running
1 Set
Day 20
Rest
Est. 0 min
0 exercises
This day is empty
Day 21
Rest
Est. 0 min
0 exercises
This day is empty
Day 22
Week 4: Upper Legs-Glutes-Abs 8 Reps
Est. 48 min
9 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Plank
3 Sets
Day 23
Week 4: Cardio-Chest-Triceps 8 reps
Est. 78 min
9 exercises
Treadmill Running
1 Set
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Day 24
Week 4: Shoulders-Wrist-Abs 8 Reps
Est. 84 min
14 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
Plank
1 Set
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Day 25
Week 4: Cardio-Back-Biceps 8 Reps
Est. 101 min
12 exercises
Treadmill Running
1 Set
Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Day 26
Whole Body HIIT Day
Est. 108 min
8 exercises
Barbell Power Clean from Blocks
3 Sets x 8 Reps
Farmers Walk
3 Sets x 8 Reps
Box Jump Multiple Response
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
burpees
3 Sets x 8 Reps
Barbell Snatch
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Running
1 Set
Day 27
Rest
Est. 0 min
0 exercises
This day is empty
Day 28
Rest
Est. 0 min
0 exercises
This day is empty
Day 29
Week 5: Upper Legs-Glutes-Abs Max Rep/5reps to drop set
Est. 66 min
13 exercises
Barbell Squat
4 Sets x 1,5,5,5 Reps
Barbell Squat
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 5 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 5 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Smith Machine Split Squat
3 Sets x 5 Reps
Smith Machine Split Squat
3 Sets x 10 Reps
Barbell Glute Bridge
3 Sets x 10 Reps
Glute Kickback (Kneeling)
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Plank
3 Sets
Day 30
Week 5: Cardio-Chest-Triceps Max rep/ 5 reps/ drops
Est. 88 min
13 exercises
Treadmill Running
1 Set
Barbell Bench Press
4 Sets x 1,5,5,5 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 5 Reps
Dumbbell Fly
3 Sets x 5 Reps
Cable Cross-Over
3 Sets x 5 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 5 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dip
3 Sets x 5 Reps
Push-Up
3 Sets x 5 Reps
Day 31
Week 5: Shoulders-Wrist-Abs Max/5 Reps Drop
Est. 108 min
21 exercises
Barbell Shoulder Press
4 Sets x 1,5,5,5 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 5 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 5 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Cable Deltoid Raise
3 Sets x 5 Reps
Cable Deltoid Raise
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 5 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 5 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 10 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 10 Reps
Plank
1 Set
Cable Kneeling Crunch (Rope)
3 Sets x 5 Reps
Machine Ab Crunch
3 Sets x 5 Reps
Dumbbell Side Bend
3 Sets x 5 Reps
Day 32
Week 5: Cardio-Back-Biceps Max/5 Reps drop
Est. 129 min
20 exercises
Treadmill Running
1 Set
Pull-Up
5 Sets x 5 Reps
Barbell Deadlift
4 Sets x 1,5,5,5 Reps
Barbell Deadlift
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 5 Reps
Cable Seated Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 5 Reps
Dumbbell Bent-Over Row
3 Sets x 5 Reps
Barbell Curl
4 Sets x 1,5,5,5 Reps
Barbell Curl
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 5 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 5 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 5 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 5 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Day 33
Whole Body HIIT Day
Est. 111 min
10 exercises
Barbell Power Clean from Blocks
4 Sets x 1,5,5,5 Reps
Farmers Walk
3 Sets x 5 Reps
Box Jump Multiple Response
3 Sets x 5 Reps
Push-Up
3 Sets x 5 Reps
burpees
3 Sets x 5 Reps
Barbell Snatch
3 Sets x 5 Reps
Barbell Snatch
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 5 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Running
1 Set
Day 34
Rest
Est. 0 min
0 exercises
This day is empty
Day 35
Rest
Est. 0 min
0 exercises
This day is empty
Day 36
Week 6: Upper Legs-Glutes-Abs 8 Reps
Est. 48 min
9 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Plank
3 Sets
Day 37
Week 6: Cardio-Chest-Triceps 8 reps
Est. 78 min
9 exercises
Treadmill Running
1 Set
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Day 38
Week 6: Shoulders-Wrist-Abs 8 Reps
Est. 84 min
14 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
Plank
1 Set
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Day 39
Week 6: Cardio-Back-Biceps 8 Reps
Est. 101 min
12 exercises
Treadmill Running
1 Set
Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Day 40
Whole Body HIIT Day
Est. 108 min
8 exercises
Barbell Power Clean from Blocks
3 Sets x 8 Reps
Farmers Walk
3 Sets x 8 Reps
Box Jump Multiple Response
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
burpees
3 Sets x 8 Reps
Barbell Snatch
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Running
1 Set
Day 41
Rest
Est. 0 min
0 exercises
This day is empty
Day 42
Rest
Est. 0 min
0 exercises
This day is empty
Day 43
Week 7: Upper Legs-Glutes-Abs 10 Reps
Est. 61 min
9 exercises
Barbell Squat
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Smith Machine Split Squat
3 Sets x 15 Reps
Barbell Glute Bridge
3 Sets x 15 Reps
Glute Kickback (Kneeling)
3 Sets x 15 Reps
Air Bike
3 Sets x 15 Reps
Decline Crunch
3 Sets x 15 Reps
Plank
3 Sets
Day 44
Week 7: Cardio-Chest-Triceps 10 reps
Est. 82 min
9 exercises
Treadmill Running
1 Set
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Day 45
Week 7: Shoulders-Wrist-Abs 10 Reps
Est. 91 min
14 exercises
Barbell Shoulder Press
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Cable Deltoid Raise
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 10 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 10 Reps
Plank
1 Set
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Day 46
Week 7: Cardio-Back-Biceps 10 Reps
Est. 106 min
12 exercises
Treadmill Running
1 Set
Pull-Up
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Day 47
Whole Body HIIT Day
Est. 111 min
8 exercises
Barbell Power Clean from Blocks
3 Sets x 10 Reps
Farmers Walk
3 Sets x 10 Reps
Box Jump Multiple Response
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
burpees
3 Sets x 10 Reps
Barbell Snatch
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Running
1 Set
Day 48
Rest
Est. 0 min
0 exercises
This day is empty
Day 49
Rest
Est. 0 min
0 exercises
This day is empty
Day 50
Week 8: Upper Legs-Glutes-Abs 12Reps
Est. 56 min
9 exercises
Barbell Squat
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Smith Machine Split Squat
3 Sets x 12 Reps
Barbell Glute Bridge
3 Sets x 12 Reps
Glute Kickback (Kneeling)
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Plank
3 Sets
Day 51
Week 8: Cardio-Chest-Triceps 12 reps
Est. 86 min
9 exercises
Treadmill Running
1 Set
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Day 52
Week 8: Shoulders-Wrist-Abs 12Reps
Est. 97 min
14 exercises
Barbell Shoulder Press
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Cable Deltoid Raise
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 12 Reps
Plank
1 Set
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Day 53
Week 8: Cardio-Back-Biceps 12 Reps
Est. 112 min
12 exercises
Treadmill Running
1 Set
Pull-Up
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Day 54
Whole Body HIIT Day
Est. 115 min
8 exercises
Barbell Power Clean from Blocks
3 Sets x 12 Reps
Farmers Walk
3 Sets x 12 Reps
Box Jump Multiple Response
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
burpees
3 Sets x 12 Reps
Barbell Snatch
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Running
1 Set
Day 55
Rest
Est. 0 min
0 exercises
This day is empty
Day 56
Rest
Est. 0 min
0 exercises
This day is empty
Day 57
Week 9: Upper Legs-Glutes-Abs 15Reps
Est. 61 min
9 exercises
Barbell Squat
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Smith Machine Split Squat
3 Sets x 15 Reps
Barbell Glute Bridge
3 Sets x 15 Reps
Glute Kickback (Kneeling)
3 Sets x 15 Reps
Air Bike
3 Sets x 15 Reps
Decline Crunch
3 Sets x 15 Reps
Plank
3 Sets
Day 58
Week 9: Cardio-Chest-Triceps 15 reps
Est. 92 min
9 exercises
Treadmill Running
1 Set
Barbell Bench Press
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Barbell Tricep Extension (Supine)
3 Sets x 15 Reps
Dip
3 Sets x 15 Reps
Push-Up
3 Sets x 15 Reps
Day 59
Week 9: Shoulders-Wrist-Abs 15 Reps
Est. 107 min
14 exercises
Barbell Shoulder Press
3 Sets x 15 Reps
Barbell Upright Row
3 Sets x 15 Reps
Dumbbell Reverse Fly
3 Sets x 15 Reps
Cable Deltoid Raise
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 15 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 15 Reps
Plank
1 Set
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Day 60
Week 9: Cardio-Back-Biceps 15 Reps
Est. 121 min
12 exercises
Treadmill Running
1 Set
Pull-Up
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Barbell Deadlift
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 15 Reps
Dumbbell Bent-Over Row
3 Sets x 15 Reps
Barbell Curl
3 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Barbell Preacher Curl
3 Sets x 15 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Day 61
Whole Body HIIT Day
Est. 121 min
8 exercises
Barbell Power Clean from Blocks
3 Sets x 15 Reps
Farmers Walk
3 Sets x 15 Reps
Box Jump Multiple Response
3 Sets x 15 Reps
Push-Up
3 Sets x 15 Reps
burpees
3 Sets x 15 Reps
Barbell Snatch
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Running
1 Set
Day 62
Rest
Est. 0 min
0 exercises
This day is empty
Day 63
Rest
Est. 0 min
0 exercises
This day is empty
