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Athlean-X Old School Iron
Bulking
Intermediate
Dumbbell
Plan Details
The Athlean-X Old School Iron routine by MDogg922 is a 74 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Total Body Workout A
Est. 65 min
5 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 10 Reps
Day 2
Old School Abs/Classic Correctives
Est. 42 min
6 exercises
Hanging Leg Raise
6 Sets x 6 Reps
Hanging Leg Spirals
6 Sets x 6 Reps
Cable Kneeling Crunch
6 Sets x 6 Reps
Facepulls
3 Sets x 15 Reps
Reverse Hyper (Flat Bench)
3 Sets x 25 Reps
Hip Band Ladders
3 Sets x 42 Reps
Day 3
Total Body Workout B
Est. 61 min
5 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Dumbell Bulgarian Split Squats
3 Sets x 10 Reps
Day 4
Old School Abs/Classic Correctives
Est. 33 min
6 exercises
Frog Kicks
6 Sets x 6 Reps
Dumbell Russian Press
6 Sets x 6 Reps
Dumbell Single Arm Otis Up
6 Sets x 6 Reps
Band Pull Aparts
3 Sets x 15 Reps
Angels and Devils
3 Sets x 15 Reps
Clam Shells
3 Sets x 15 Reps
Day 5
Total Body Workout A
Est. 65 min
5 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 10 Reps
Day 8
Total Body Workout B
Est. 63 min
5 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Barbell Curl
3 Sets x 8 Reps
Dip
3 Sets x 10 Reps
Dumbell Bulgarian Split Squats
3 Sets x 10 Reps
Day 9
Old School Abs/Classic Correctives
Est. 41 min
6 exercises
Scissor Kicks
6 Sets x 6 Reps
Broomstick Twists
6 Sets x 6 Reps
Bench Weighted Decline Crunch
6 Sets x 6 Reps
Facepulls
3 Sets x 15 Reps
Reverse Hyper (Flat Bench)
3 Sets x 25 Reps
Hip Band Ladders
3 Sets x 42 Reps
Day 10
Total Body Workout A
Est. 65 min
5 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 10 Reps
Day 11
Old School Abs/Classic Correctives
Est. 33 min
6 exercises
Hands Free Knee Tucks
6 Sets x 6 Reps
Dumbell Russian V-Ups
6 Sets x 6 Reps
Dumbell Levitation Crunch
6 Sets x 6 Reps
Band Pull Aparts
3 Sets x 15 Reps
Angels and Devils
3 Sets x 15 Reps
Clam Shells
3 Sets x 15 Reps
Day 12
Total Body Workout B
Est. 63 min
5 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Barbell Curl
3 Sets x 8 Reps
Dip
3 Sets x 10 Reps
Dumbell Bulgarian Split Squats
3 Sets x 10 Reps
Day 15
Total Body Workout C
Est. 62 min
5 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Day 16
Old School Abs/Classic Correctives
Est. 42 min
6 exercises
Hanging Leg Raise
6 Sets x 6 Reps
Hanging Leg Spirals
6 Sets x 6 Reps
Cable Kneeling Crunch
6 Sets x 6 Reps
Facepulls
3 Sets x 15 Reps
Reverse Hyper (Flat Bench)
3 Sets x 25 Reps
Hip Band Ladders
3 Sets x 42 Reps
Day 17
Total Body Workout D
Est. 61 min
5 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Alternating Reverse Barbell Lunges
3 Sets x 10 Reps
Day 18
Old School Abs/Classic Correctives
Est. 33 min
6 exercises
Frog Kicks
6 Sets x 6 Reps
Dumbell Russian Press
6 Sets x 6 Reps
Dumbell Single Arm Otis Up
6 Sets x 6 Reps
Band Pull Aparts
3 Sets x 15 Reps
Angels and Devils
3 Sets x 15 Reps
Clam Shells
3 Sets x 15 Reps
Day 19
Total Body Workout C
Est. 62 min
5 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Day 22
Total Body Workout D
Est. 61 min
5 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Alternating Reverse Barbell Lunges
3 Sets x 10 Reps
Day 23
Old School Abs/Classic Correctives
Est. 41 min
6 exercises
Scissor Kicks
6 Sets x 6 Reps
Broomstick Twists
6 Sets x 6 Reps
Bench Weighted Decline Crunch
6 Sets x 6 Reps
Facepulls
3 Sets x 15 Reps
Reverse Hyper (Flat Bench)
3 Sets x 25 Reps
Hip Band Ladders
3 Sets x 42 Reps
Day 24
Total Body Workout C
Est. 60 min
5 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Pull-Up
3 Sets x 10 Reps
Dumbell Arnold Press
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Day 25
Old School Abs/Classic Correctives
Est. 33 min
6 exercises
Hands Free Knee Tucks
6 Sets x 6 Reps
Dumbell Russian V-Ups
6 Sets x 6 Reps
Dumbell Levitation Crunch
6 Sets x 6 Reps
Band Pull Aparts
3 Sets x 15 Reps
Angels and Devils
3 Sets x 15 Reps
Clam Shells
3 Sets x 15 Reps
Day 26
Total Body Workout D
Est. 61 min
5 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Alternating Reverse Barbell Lunges
3 Sets x 10 Reps
Day 29
Pull 1A
Est. 85 min
15 exercises
Barbell Deadlift
1 Set x 5 Reps
Barbell Deadlift
1 Set x 1 Rep
Barbell Deadlift
1 Set x 5 Reps
Barbell Deadlift
1 Set x 1 Rep
Barbell Deadlift
1 Set x 5 Reps
Barbell Deadlift
1 Set x 1 Rep
Cable Lat Pulldown (Wide Grip)
2 Sets x 5 Reps
Abduction Row
2 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
2 Sets x 20 Reps
EZ-Bar Strict Curls
3 Sets x 5 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 20 Reps
Barbell Snatch Shrug
3 Sets x 5 Reps
Barbell Shrug
3 Sets x 10 Reps
Weight Plate High Front Raise
3 Sets x 20 Reps
Day 30
Push 1A
Est. 79 min
15 exercises
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 1 Rep
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 1 Rep
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 1 Rep
Dumbbell Incline Bench Press
2 Sets x 5 Reps
Dumbell Floor Flys
2 Sets x 10 Reps
Dumbell Floor Press
2 Sets x 20 Reps
Dumbbell Shoulder Press
3 Sets x 5 Reps
Dumbell Side Laterals
3 Sets x 10 Reps
Pike Push-Ups
3 Sets x 20 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 5 Reps
Dumbbell Tate Press
3 Sets x 10 Reps
Single-Leg Bench Dip
3 Sets x 20 Reps
Day 31
Legs 1A
Est. 81 min
15 exercises
Barbell Squat
1 Set x 5 Reps
Barbell Squat
1 Set x 1 Rep
Barbell Squat
1 Set x 5 Reps
Barbell Squat
1 Set x 1 Rep
Barbell Squat
1 Set x 5 Reps
Barbell Squat
1 Set x 1 Rep
Dumbbell Reverse Lunge
2 Sets x 5 Reps
Dumbbell Step-Up
2 Sets x 10 Reps
Dumbbell Jump Squat
2 Sets x 20 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 5 Reps
Dumbell Hip Thrusts
3 Sets x 10 Reps
Kettlebell Swing
3 Sets x 20 Reps
Dumbell Single Leg Calf Raise
3 Sets x 5 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Dumbbell Seated Calf Raise
3 Sets x 20 Reps
Day 33
Pull 2A
Est. 78 min
15 exercises
Barbell Deadlift
1 Set x 5 Reps
Barbell Deadlift
1 Set x 1 Rep
Barbell Deadlift
1 Set x 5 Reps
Barbell Deadlift
1 Set x 1 Rep
Barbell Deadlift
1 Set x 5 Reps
Barbell Deadlift
1 Set x 1 Rep
Cable Seated Row
2 Sets x 5 Reps
1 Arm High Cable Row
2 Sets x 10 Reps
Cable Shoulder Extension
2 Sets x 20 Reps
Chin-Up with Knee Raise
3 Sets x 5 Reps
Dumbell Straight Bar Reverse Curls
3 Sets x 10 Reps
Dumbell Straight Bar Curls
3 Sets x 20 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 5 Reps
Dumbell High Pulls
3 Sets x 10 Reps
Seated Dumbell Shrug
3 Sets x 20 Reps
Day 34
Push 2A
Est. 77 min
15 exercises
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 1 Rep
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 1 Rep
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 1 Rep
Dumbell Incline Static Press
2 Sets x 5 Reps
Dumbell Incline Squeeze Press
2 Sets x 10 Reps
Push-Up
2 Sets x 20 Reps
Dumbell Cheat Laterals
3 Sets x 5 Reps
Dumbell Side Laterals
3 Sets x 10 Reps
Seated Rear Delt Rows
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 5 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 10 Reps
Cobra Push-Ups
3 Sets x 20 Reps
Day 35
Legs 2A
Est. 77 min
15 exercises
Barbell Squat
1 Set x 5 Reps
Barbell Squat
1 Set x 1 Rep
Barbell Squat
1 Set x 5 Reps
Barbell Squat
1 Set x 1 Rep
Barbell Squat
1 Set x 5 Reps
Barbell Squat
1 Set x 1 Rep
Dumbell Bulgarian Split Squats
2 Sets x 5 Reps
Dumbell Offset Lunge
2 Sets x 10 Reps
Dumbell Goblet Squat
2 Sets x 20 Reps
Eccentric Only Glute Ham Raise
3 Sets x 5 Reps
Slick Floor Bridge Curls
3 Sets x 10 Reps
Frog Press
3 Sets x 20 Reps
Dumbell Single Leg Calf Raise
3 Sets x 5 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Donkey Calf Raise
3 Sets x 20 Reps
Day 37
Pull 3A
Est. 75 min
15 exercises
Barbell Deadlift
1 Set x 5 Reps
Barbell Deadlift
1 Set x 1 Rep
Barbell Deadlift
1 Set x 5 Reps
Barbell Deadlift
1 Set x 1 Rep
Barbell Deadlift
1 Set x 5 Reps
Barbell Deadlift
1 Set x 1 Rep
Pull-Up
1 Set x 5 Reps
Dumbell Stretch Pullovers
1 Set x 10 Reps
Dumbbell Prone Incline Shrug
1 Set x 20 Reps
Barbell Cheat Curl
3 Sets x 5 Reps
Dumbell Waiter Curls
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 20 Reps
Below the Knee Rack Pulls
3 Sets x 5 Reps
Barbell Shrug
3 Sets x 10 Reps
Dumbell Urlachers
3 Sets x 20 Reps
Day 38
Push 3A
Est. 72 min
15 exercises
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 1 Rep
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 1 Rep
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 1 Rep
Cable Lower Chest Raise
1 Set x 5 Reps
Cable Mid Chest Crossover
1 Set x 10 Reps
Kneeling Cable High to Low Crossovers
1 Set x 20 Reps
Dumbell Push Press
3 Sets x 5 Reps
Dumbell Scoop Press
3 Sets x 10 Reps
Dumbell W Raises
3 Sets x 20 Reps
Dumbell Skullcrushers
3 Sets x 5 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Standing Dumbell Row Kickback
3 Sets x 20 Reps
Day 39
Legs 3A
Est. 73 min
15 exercises
Barbell Squat
1 Set x 5 Reps
Barbell Squat
1 Set x 1 Rep
Barbell Squat
1 Set x 5 Reps
Barbell Squat
1 Set x 1 Rep
Barbell Squat
1 Set x 5 Reps
Barbell Squat
1 Set x 1 Rep
Alternating Reverse Barbell Lunges
1 Set x 5 Reps
Barbell Front Squat
1 Set x 10 Reps
Bodyweight Sprinter Lunge
1 Set x 20 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 5 Reps
Dumbell Alternating Reverse Sprinter Lunges
3 Sets x 10 Reps
Bridge and Reach Over
3 Sets x 20 Reps
Barbell Standing Calf Raise
3 Sets x 5 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Bodyweight Calf Raise
3 Sets x 20 Reps
Day 41
Pull 1B
Est. 85 min
15 exercises
Barbell Deadlift
1 Set x 1 Rep
Barbell Deadlift
1 Set x 6 Reps
Barbell Deadlift
1 Set x 1 Rep
Barbell Deadlift
1 Set x 6 Reps
Barbell Deadlift
1 Set x 1 Rep
Barbell Deadlift
1 Set x 6 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 5 Reps
Abduction Row
2 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
2 Sets x 20 Reps
EZ-Bar Strict Curls
3 Sets x 5 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 20 Reps
Barbell Snatch Shrug
3 Sets x 5 Reps
Barbell Shrug
3 Sets x 10 Reps
Weight Plate High Front Raise
3 Sets x 20 Reps
Day 42
Push 1B
Est. 79 min
15 exercises
Barbell Bench Press
1 Set x 1 Rep
Barbell Bench Press
1 Set x 6 Reps
Barbell Bench Press
1 Set x 1 Rep
Barbell Bench Press
1 Set x 6 Reps
Barbell Bench Press
1 Set x 1 Rep
Barbell Bench Press
1 Set x 6 Reps
Dumbbell Incline Bench Press
2 Sets x 5 Reps
Dumbell Floor Flys
2 Sets x 10 Reps
Dumbell Floor Press
2 Sets x 20 Reps
Dumbbell Shoulder Press
3 Sets x 5 Reps
Dumbell Side Laterals
3 Sets x 10 Reps
Pike Push-Ups
3 Sets x 20 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 5 Reps
Dumbbell Tate Press
3 Sets x 10 Reps
Single-Leg Bench Dip
3 Sets x 20 Reps
Day 43
Legs 1B
Est. 82 min
15 exercises
Barbell Squat
1 Set x 1 Rep
Barbell Squat
1 Set x 6 Reps
Barbell Squat
1 Set x 1 Rep
Barbell Squat
1 Set x 6 Reps
Barbell Squat
1 Set x 1 Rep
Barbell Squat
1 Set x 6 Reps
Dumbbell Reverse Lunge
2 Sets x 5 Reps
Dumbbell Step-Up
2 Sets x 10 Reps
Dumbbell Jump Squat
2 Sets x 20 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 5 Reps
Dumbell Hip Thrusts
3 Sets x 10 Reps
Kettlebell Swing
3 Sets x 20 Reps
Dumbell Single Leg Calf Raise
3 Sets x 5 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Dumbbell Seated Calf Raise
3 Sets x 20 Reps
Day 45
Pull 2B
Est. 78 min
15 exercises
Barbell Deadlift
1 Set x 1 Rep
Barbell Deadlift
1 Set x 6 Reps
Barbell Deadlift
1 Set x 1 Rep
Barbell Deadlift
1 Set x 6 Reps
Barbell Deadlift
1 Set x 1 Rep
Barbell Deadlift
1 Set x 6 Reps
Cable Seated Row
2 Sets x 5 Reps
1 Arm High Cable Row
2 Sets x 10 Reps
Cable Shoulder Extension
2 Sets x 20 Reps
Chin-Up with Knee Raise
3 Sets x 5 Reps
Dumbell Straight Bar Reverse Curls
3 Sets x 10 Reps
Dumbell Straight Bar Curls
3 Sets x 20 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 5 Reps
Dumbell High Pulls
3 Sets x 10 Reps
Seated Dumbell Shrug
3 Sets x 20 Reps
Day 46
Push 2B
Est. 78 min
15 exercises
Barbell Bench Press
1 Set x 1 Rep
Barbell Bench Press
1 Set x 6 Reps
Barbell Bench Press
1 Set x 1 Rep
Barbell Bench Press
1 Set x 6 Reps
Barbell Bench Press
1 Set x 1 Rep
Barbell Bench Press
1 Set x 6 Reps
Dumbell Incline Static Press
2 Sets x 5 Reps
Dumbell Incline Squeeze Press
2 Sets x 10 Reps
Push-Up
2 Sets x 20 Reps
Dumbell Cheat Laterals
3 Sets x 5 Reps
Dumbell Side Laterals
3 Sets x 10 Reps
Seated Rear Delt Rows
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 5 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 10 Reps
Cobra Push-Ups
3 Sets x 20 Reps
Day 47
Legs 2B
Est. 78 min
15 exercises
Barbell Squat
1 Set x 1 Rep
Barbell Squat
1 Set x 6 Reps
Barbell Squat
1 Set x 1 Rep
Barbell Squat
1 Set x 6 Reps
Barbell Squat
1 Set x 1 Rep
Barbell Squat
1 Set x 6 Reps
Dumbell Bulgarian Split Squats
2 Sets x 5 Reps
Dumbell Offset Lunge
2 Sets x 10 Reps
Dumbell Goblet Squat
2 Sets x 20 Reps
Eccentric Only Glute Ham Raise
3 Sets x 5 Reps
Slick Floor Bridge Curls
3 Sets x 10 Reps
Frog Press
3 Sets x 20 Reps
Dumbell Single Leg Calf Raise
3 Sets x 5 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Donkey Calf Raise
3 Sets x 20 Reps
Day 49
Pull 3B
Est. 75 min
15 exercises
Barbell Deadlift
1 Set x 1 Rep
Barbell Deadlift
1 Set x 6 Reps
Barbell Deadlift
1 Set x 1 Rep
Barbell Deadlift
1 Set x 6 Reps
Barbell Deadlift
1 Set x 1 Rep
Barbell Deadlift
1 Set x 6 Reps
Pull-Up
1 Set x 5 Reps
Dumbell Stretch Pullovers
1 Set x 10 Reps
Dumbbell Prone Incline Shrug
1 Set x 20 Reps
Barbell Cheat Curl
3 Sets x 5 Reps
Dumbell Waiter Curls
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 20 Reps
Below the Knee Rack Pulls
3 Sets x 5 Reps
Barbell Shrug
3 Sets x 10 Reps
Dumbell Urlachers
3 Sets x 20 Reps
Day 50
Push 3B
Est. 72 min
15 exercises
Barbell Bench Press
1 Set x 1 Rep
Barbell Bench Press
1 Set x 6 Reps
Barbell Bench Press
1 Set x 1 Rep
Barbell Bench Press
1 Set x 6 Reps
Barbell Bench Press
1 Set x 1 Rep
Barbell Bench Press
1 Set x 6 Reps
Cable Lower Chest Raise
1 Set x 5 Reps
Cable Mid Chest Crossover
1 Set x 10 Reps
Kneeling Cable High to Low Crossovers
1 Set x 20 Reps
Dumbell Push Press
3 Sets x 5 Reps
Dumbell Scoop Press
3 Sets x 10 Reps
Dumbell W Raises
3 Sets x 20 Reps
Dumbell Skullcrushers
3 Sets x 5 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Standing Dumbell Row Kickback
3 Sets x 20 Reps
Day 51
Legs 3B
Est. 74 min
15 exercises
Barbell Squat
1 Set x 1 Rep
Barbell Squat
1 Set x 6 Reps
Barbell Squat
1 Set x 1 Rep
Barbell Squat
1 Set x 6 Reps
Barbell Squat
1 Set x 1 Rep
Barbell Squat
1 Set x 6 Reps
Alternating Reverse Barbell Lunges
1 Set x 5 Reps
Barbell Front Squat
1 Set x 10 Reps
Bodyweight Sprinter Lunge
1 Set x 20 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 5 Reps
Dumbell Alternating Reverse Sprinter Lunges
3 Sets x 10 Reps
Bridge and Reach Over
3 Sets x 20 Reps
Barbell Standing Calf Raise
3 Sets x 5 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Bodyweight Calf Raise
3 Sets x 20 Reps
Day 57
Chest/Back (1)
Est. 71 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbell Floor Flys
3 Sets x 10 Reps
Dumbell Floor Press
3 Sets x 10 Reps
Push-Up
1 Set x 120 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Pull-Up
3 Sets x 10 Reps
Day 58
Quads/Hamstrings (1)
Est. 68 min
7 exercises
Barbell Front Squat
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Dumbell Bulgarian Split Squats
3 Sets x 10 Reps
Dumbell Alternating Reverse Lunges
3 Sets x 10 Reps
Dumbell Goblet Squat
10 Sets x 10 Reps
Barbell Deadlift
5 Sets x 5 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Day 59
Shoulders/Arms (1)
Est. 71 min
7 exercises
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbell High Pulls
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
3-Way Plate Pressouts
1 Set x 120 Reps
Barbell Curl
5 Sets x 5 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Day 61
Back/Chest (1)
Est. 66 min
7 exercises
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Abduction Row
3 Sets x 10 Reps
Dumbell Stretch Pullovers
3 Sets x 10 Reps
Pull-Up
1 Set x 30 Reps
Barbell Bench Press
5 Sets x 5 Reps
Dip
3 Sets x 10 Reps
Day 62
Hamstrings/Quads (1)
Est. 70 min
8 exercises
Barbell Romanian Deadlift
3 Sets x 10 Reps
Physioball Leg/Hamstring Curls
3 Sets x 10 Reps
Glute Ham Raises
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Kettlebell Swing
1 Set x 75 Reps
Kettlebell One-Arm Swing
1 Set x 150 Reps
Barbell Squat
5 Sets x 5 Reps
Dumbell Cossack Squat
3 Sets x 10 Reps
Day 63
Arms/Shoulders (1)
Est. 67 min
7 exercises
Dumbbell Incline Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Spider Curl
3 Sets x 10 Reps
Chin-Up with Knee Raise
1 Set x 30 Reps
Barbell Military Press
5 Sets x 5 Reps
Dumbell Cheat Laterals
3 Sets x 10 Reps
Day 65
Chest/Back (2)
Est. 71 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbell Floor Flys
3 Sets x 10 Reps
Dumbell Floor Press
3 Sets x 10 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Pull-Up
3 Sets x 10 Reps
Push-Up
1 Set x 120 Reps
Day 66
Quads/Hamstrings (2)
Est. 68 min
7 exercises
Barbell Front Squat
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Dumbell Bulgarian Split Squats
3 Sets x 10 Reps
Dumbell Alternating Reverse Lunges
3 Sets x 10 Reps
Barbell Deadlift
5 Sets x 5 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Dumbell Goblet Squat
10 Sets x 10 Reps
Day 67
Shoulders/Arms (2)
Est. 71 min
7 exercises
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbell High Pulls
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Barbell Curl
5 Sets x 5 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
3-Way Plate Pressouts
1 Set x 120 Reps
Day 69
Back/Chest (2)
Est. 66 min
7 exercises
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Abduction Row
3 Sets x 10 Reps
Dumbell Stretch Pullovers
3 Sets x 10 Reps
Barbell Bench Press
5 Sets x 5 Reps
Dip
3 Sets x 10 Reps
Pull-Up
1 Set x 30 Reps
Day 70
Hamstrings/Quads (2)
Est. 70 min
8 exercises
Barbell Romanian Deadlift
3 Sets x 10 Reps
Physioball Leg/Hamstring Curls
3 Sets x 10 Reps
Glute Ham Raises
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Barbell Squat
5 Sets x 5 Reps
Dumbell Cossack Squat
3 Sets x 10 Reps
Kettlebell Swing
1 Set x 75 Reps
Kettlebell One-Arm Swing
1 Set x 150 Reps
Day 71
Arms/Shoulders (2)
Est. 67 min
7 exercises
Dumbbell Incline Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Spider Curl
3 Sets x 10 Reps
Barbell Military Press
5 Sets x 5 Reps
Dumbell Cheat Laterals
3 Sets x 10 Reps
Chin-Up with Knee Raise
1 Set x 30 Reps
Day 73
Chest/Back (3)
Est. 71 min
7 exercises
Push-Up
1 Set x 120 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbell Floor Flys
3 Sets x 10 Reps
Dumbell Floor Press
3 Sets x 10 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Pull-Up
3 Sets x 10 Reps
Day 74
Quads/Hamstrings (3)
Est. 68 min
7 exercises
Dumbell Goblet Squat
10 Sets x 10 Reps
Barbell Front Squat
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Dumbell Bulgarian Split Squats
3 Sets x 10 Reps
Dumbell Alternating Reverse Lunges
3 Sets x 10 Reps
Barbell Deadlift
5 Sets x 5 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Day 75
Shoulders/Arms (3)
Est. 71 min
7 exercises
3-Way Plate Pressouts
1 Set x 120 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbell High Pulls
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Barbell Curl
5 Sets x 5 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Day 77
Back/Chest (3)
Est. 66 min
7 exercises
Pull-Up
1 Set x 30 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Abduction Row
3 Sets x 10 Reps
Dumbell Stretch Pullovers
3 Sets x 10 Reps
Barbell Bench Press
5 Sets x 5 Reps
Dip
3 Sets x 10 Reps
Day 78
Hamstrings/Quads (3)
Est. 70 min
8 exercises
Kettlebell Swing
1 Set x 75 Reps
Kettlebell One-Arm Swing
1 Set x 150 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Physioball Leg/Hamstring Curls
3 Sets x 10 Reps
Glute Ham Raises
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Barbell Squat
5 Sets x 5 Reps
Dumbell Cossack Squat
3 Sets x 10 Reps
Day 79
Arms/Shoulders (3)
Est. 67 min
7 exercises
Chin-Up with Knee Raise
1 Set x 30 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Spider Curl
3 Sets x 10 Reps
Barbell Military Press
5 Sets x 5 Reps
Dumbell Cheat Laterals
3 Sets x 10 Reps
Day 85
Chest
Est. 60 min
7 exercises
Squeeze Ups
3 Sets x 10 Reps
Svend Press
3 Sets x 10 Reps
Dumbell Floor Flys
4 Sets x 12 Reps
Dumbell Floor Press
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Day 86
Back
Est. 56 min
6 exercises
Haney Shrugs
3 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
1 Arm High Cable Row
4 Sets x 12 Reps
Dumbell Stretch Pullovers
4 Sets x 12 Reps
Dumbell Dead Rows
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Day 87
Quads
Est. 75 min
7 exercises
Feet Together Squats
3 Sets x 12 Reps
Dumbell Goblet Squat
4 Sets x 20 Reps
Dumbell Bulgarian Split Squats
4 Sets x 20 Reps
Dumbell Sumo Drop Squat
4 Sets x 20 Reps
Dumbell Alternating Reverse Lunges
4 Sets x 20 Reps
Barbell Front Squat
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Day 88
Shoulders
Est. 53 min
6 exercises
Barbell Z-Press
3 Sets x 12 Reps
Dumbell Side Laterals
4 Sets x 12 Reps
Dumbell Cheat Laterals
4 Sets x 12 Reps
Dumbell Front Raises
4 Sets x 12 Reps
Dumbell Scoop Press
4 Sets x 12 Reps
Dumbell Arnold Press
3 Sets x 12 Reps
Day 89
Arms
Est. 78 min
8 exercises
Gironda Drag Curls
3 Sets x 12 Reps
Dumbell No Money Curls
4 Sets x 12 Reps
Behind the Neck Chin-Ups
4 Sets x 12 Reps
Dumbell Waiter Curls
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 12 Reps
Dumbell Inverted Kickback
4 Sets x 12 Reps
Dumbell Incline JM Press
4 Sets x 12 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 12 Reps
Day 90
Glutes/Hams
Est. 75 min
7 exercises
Barbell Jefferson Squat
4 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Dumbell Alternating Reverse Sprinter Lunges
4 Sets x 12 Reps
Frog Glute Press
4 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Dumbell Romanian Deadlift
3 Sets x 12 Reps
Dumbell Seated Calf Raise
3 Sets x 12 Reps
Day 92
Chest
Est. 53 min
7 exercises
Dumbell Underhand Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 3 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 6 Reps
Day 93
Back
Est. 52 min
7 exercises
Gironda Sternum Pull-Up
3 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 3 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Day 94
Quads
Est. 66 min
10 exercises
Barbell Hack Squat
3 Sets x 12 Reps
Dumbell Bulgarian Split Squat Hops
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Dumbell Banded Split Squats
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 3 Reps
Barbell Front Squat
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 6 Reps
Dumbbell Calf Raise
3 Sets x 3 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 6 Reps
Day 95
Shoulders
Est. 51 min
7 exercises
Dumbbell Lateral Raise (Side-Lying)
3 Sets x 12 Reps
Barbell Push Press
4 Sets x 8 Reps
Dumbell Cheat Laterals
4 Sets x 8 Reps
Wrap Around Rows
4 Sets x 8 Reps
Dumbell Arnold Press
3 Sets x 3 Reps
Dumbell Arnold Press
3 Sets x 8 Reps
Dumbell Arnold Press
3 Sets x 6 Reps
Day 96
Arms
Est. 89 min
12 exercises
Dumbbell Zottman Curl
3 Sets x 12 Reps
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Dumbell Waiter Curls
3 Sets x 3 Reps
Dumbell Waiter Curls
3 Sets x 8 Reps
Dumbell Waiter Curls
3 Sets x 6 Reps
Barbell JM Press
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable High Pulley Tricep Extension
4 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 3 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 6 Reps
Day 97
Glutes/Hams
Est. 67 min
10 exercises
Barbell Good Morning
3 Sets x 12 Reps
Barbell Deadlift
4 Sets x 8 Reps
Cable Pull Through
4 Sets x 8 Reps
GHR Push-Ups
4 Sets x 8 Reps
Dumbell Romanian Deadlift
3 Sets x 3 Reps
Dumbell Romanian Deadlift
3 Sets x 8 Reps
Dumbell Romanian Deadlift
3 Sets x 6 Reps
Dumbell Seated Calf Raise
3 Sets x 3 Reps
Dumbell Seated Calf Raise
3 Sets x 8 Reps
Dumbell Seated Calf Raise
3 Sets x 6 Reps
Day 99
Chest
Est. 60 min
5 exercises
Dumbell Floor Upper Chest Pullover
3 Sets x 12 Reps
Push-Up
4 Sets x 20 Reps
Dip
4 Sets x 20 Reps
Cable Cross-Over
4 Sets x 12 Reps
Dumbbell Bench Press
1 Set x 50 Reps
Day 100
Back
Est. 53 min
5 exercises
V-Handle Landmine Rows
3 Sets x 12 Reps
Meadows Row
4 Sets x 12 Reps
1 Arm High Cable Row
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 50 Reps
Day 101
Quads
Est. 70 min
6 exercises
Alternating Reverse Barbell Lunges
3 Sets x 20 Reps
Barbell Squat
4 Sets x 12 Reps
Dumbbell Step-Up
4 Sets x 12 Reps
Dumbell Bulgarian Split Squats
4 Sets x 12 Reps
Barbell Front Squat
1 Set x 50 Reps
Dumbbell Calf Raise
1 Set x 50 Reps
Day 102
Shoulders
Est. 53 min
5 exercises
Barbell Bradford Rocky Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Cable Stretch Front Raise
4 Sets x 12 Reps
Dumbell W Raises
4 Sets x 12 Reps
Dumbell Arnold Press
1 Set x 50 Reps
Day 103
Arms
Est. 88 min
8 exercises
Scott Curls
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Chin-Up with Knee Raise
4 Sets x 12 Reps
Dumbell Waiter Curls
1 Set x 50 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Single-Leg Bench Dip
4 Sets x 12 Reps
Dumbbell Tricep Extension (Floor, Supine)
1 Set x 50 Reps
Day 104
Glutes/Hams
Est. 61 min
6 exercises
Dumbell Bulgarian Split Squats
3 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Dumbell Single Leg Romanian Deadlift
4 Sets x 12 Reps
Physioball Leg/Hamstring Curls
4 Sets x 12 Reps
Dumbell Romanian Deadlift
1 Set x 50 Reps
Dumbell Seated Calf Raise
1 Set x 50 Reps
