By Dr. Layne Norton
Advanced (3+ years) | |
69 minutes/day | 5 days/week | 4 weeks | |
Bodybuilding, Build Muscle, Gain Strength, Powerbuilding | |
Barbell, Flat Bench, Weight Plate, Other, 2 x Dumbbell, Squat Rack, Machine, Leg Extension Machine, Lying Leg Curl Machine, Steps, Bodyweight, Seated Calf Raise Machine, Row Cable Machine, Triangle Lat/Low Row Attachment, Lat Pulldown Cable Machine, 45 Degree Leg Press Machine, Seated Leg Curl Machine, Incline Bench, Incline Chest Press Machine, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, EZ Bar, Preacher Curl Bench, 1 x Dumbbell, Rope Cable Machine, Tricep Press Down Bar (V-Shaped) Attachment Show More |
Average Exertion | Average Cardio Intensity |
Description |
Exercise | Sets | Reps | Rest | |
1.Barbell Bench Press | 3 sets | 3-5 reps | 60s | |
2.Weighted Pullup | 2 sets | 6-10 reps | 60s | |
3.Bent Over Barbell Row | 2 sets | 6-10 reps | 60s | |
4.Weighted Chest Dip | 2 sets | 6-10 reps | 60s | |
5.Barbell Pendlay Row | 3 sets | 3-5 reps | 60s | |
6.Seated Dumbbell Shoulder Press | 3 sets | 6-10 reps | 60s | |
7.Barbell Biceps Curl See Exercise Notes | 3 sets | 6-10 reps | 60s | |
8.Dumbbell Skullcrusher | 3 sets | 6-10 reps | 60s |
Exercise | Sets | Reps | Rest | |
1.Barbell Back Squat | 3 sets | 3-5 reps | 60s | |
2.Machine Hack Squat | 2 sets | 6-10 reps | 60s | |
3.Leg Extensions | 2 sets | 6-10 reps | 60s | |
4.Stiff-Legged Barbell Deadlift | 3 sets | 5-8 reps | 60s | |
5.Lying Leg Curls | 2 sets | 6-10 reps | 60s | |
6.Standing Calf Raises | 3 sets | 6-10 reps | 60s | |
7.Seated Calf Raise Machine | 2 sets | 6-10 reps | 60s |
Exercise | Sets | Reps | Rest | |
1.Barbell Pendlay Row | 6 sets | 3 reps | 60s | |
2.Horizontal Row | 3 sets | 8-12 reps | 60s | |
3.Seated Cable Row | 3 sets | 8-12 reps | 60s | |
4.Bent Over Two-Dumbbell Row | 2 sets | 12-15 reps | 60s | |
5.Cable Close Grip Pulldown | 2 sets | 15-20 reps | 60s | |
6.Seated Dumbbell Shoulder Press | 3 sets | 8-12 reps | 60s | |
7.Barbell Upright Row | 2 sets | 12-15 reps | 60s | |
8.Dumbbell Lateral Raise | 3 sets | 12-20 reps | 60s |
Exercise | Sets | Reps | Rest | |
1.Barbell Back Squat See Exercise Notes | 6 sets | 3 reps | 60s | |
2.Machine Hack Squat | 3 sets | 8-12 reps | 60s | |
3.45 Degree Leg Press | 2 sets | 12-15 reps | 60s | |
4.Leg Extensions | 3 sets | 15-20 reps | 60s | |
5.Barbell Romanian Deadlift | 3 sets | 8-12 reps | 60s | |
6.Lying Leg Curls | 2 sets | 12-15 reps | 60s | |
7.Seated Leg Curl | 2 sets | 15-20 reps | 60s | |
8.Donkey Calf Raises - with Weight Plate | 4 sets | 10-15 reps | 60s | |
9.Seated Calf Raise Machine | 3 sets | 15-20 reps | 60s |
Exercise | Sets | Reps | Rest | |
1.Dumbbell Bench Press See Exercise Notes | 6 sets | 3 reps | 60s | |
2.Incline Dumbbell Press | 3 sets | 8-12 reps | 60s | |
3.Leverage Incline Chest Press | 3 sets | 12-15 reps | 60s | |
4.Incline Cable Flye | 2 sets | 15-20 reps | 60s | |
5.EZ-Bar Preacher Curl | 3 sets | 8-12 reps | 60s | |
6.One-Arm Dumbbell Concentration Curl | 2 sets | 12-15 reps | 60s | |
7.EZ Bar Spider Curl | 2 sets | 15-20 reps | 60s | |
8.Standing Overhead EZ Bar Tricep Extension See Exercise Notes | 3 sets | 8-12 reps | 60s | |
9.Cable Triceps Pressdown | 2 sets | 12-15 reps | 60s | |
10.Cable Kickback using Reverse Grip | 2 sets | 15-20 reps | 60s |
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