60 Mins
Time to Complete
Advanced
Difficulty Level
5
Sessions Per Week
Day 1 | Push A
Day 2 | Pull A
Day 3 | Legs A
Day 4| Push B
Day 5| Pull B
Day 6| Legs B
Day 1 | Push A
Exercise
Sets
Reps
Rest Time
Flat Barbell Bench Press
4 Sets
6-10 Reps
180 Seconds
Incline Dumbbell Press
4 Sets
8-12 Reps
120 Seconds
Machine Chest Press
3 Sets
8-12 Reps
120 Seconds
Pec Deck
3 Sets
12-15 Reps
60 Seconds
Overhead Tricep Extension
3 Sets
8-12 Reps
60 Seconds
Tricep Pushdown
3 Sets
10-15 Reps
60 Seconds
Dumbbell Lateral Raise
4 Sets
8-12 Reps
90 Seconds
Day 2 | Pull A
Exercise
Sets
Reps
Rest Time
Bent Over Barbell Row
4 Sets
6-8 Reps
180 Seconds
Wide Grip Lat Pull Down
2 Sets
8-12 Reps
120 Seconds
Supinated MAG Grip Cable Row
3 Sets
10-15 Reps
120 Seconds
Plate loaded T-Bar Row
2 Sets
8 Reps
60 Seconds
Neutral Grip Weighted Pull Ups
3 Sets
8 Reps
60 Seconds
Cable Rear Delt Flys
3 Sets
8 Reps
60 Seconds
Alternating Dumbbell Curl
3 Sets
10 Reps
60 Seconds
Incline Bench Dumbbell Curl
3 Sets
10-15 Reps
60 Seconds
Day 3 | Legs A
Exercise
Sets
Reps
Rest Time
Squat
4 Sets
6-10 Reps
180 Seconds
Leg Press
4 Sets
10-12 Reps
120 Seconds
Hyperextensions or GHR
3 Sets
8 Reps
120 Seconds
Leg Extension
4 Sets
12-15 Reps
60 Seconds
Lying Leg Curl
4 Sets
12-15 Reps
60 Seconds
Standing Calf Raise
4 Sets
8 Reps
60 Seconds
Medicine Ball Crunches
3 Sets
10-15 Reps
45 Seconds
Day 4 | Push B
Exercise
Sets
Reps
Rest Time
Incline Barbell Bench Press
4 Sets
6-10 Reps
180 Seconds
Flat Dumbbell Press
3 Sets
8-12 Reps
120 Seconds
Machine Shoulder Press
3 Sets
8-12 Reps
120 Seconds
Neutral Swiss Bar Close Grip Press
2 Sets
8-12 Reps
120 Seconds
Pec Deck
3 Sets
12-15 Reps
60 Seconds
Tricep Bar Skull Crushers
3 Sets
8-12 Reps
60 Seconds
Single Arm Pushdowns
2 Sets
10-15 Reps
60 Seconds
Cable Lateral Raise
4 Sets
8-12 Reps
90 Seconds
Day 5 | Pull B
Exercise
Sets
Reps
Rest Time
Supinated MAG Grip Down
4 Sets
8-12 Reps
120 Seconds
Plate loaded T-Bar Row
4 Sets
8 Reps
120 Seconds
Weighted Overhand Pull Ups
3 Sets
8 Reps
60 Seconds
Single Arm Cable Row
3 Sets
10-15 Reps
120 Seconds
Rope Pull over
4 Sets
10-15 Reps
120 Seconds
Rear Delt Pec Deck
3 Sets
8 Reps
60 Seconds
Rope Hammer Curl
3 Sets
10 Reps
60 Seconds
Incline Cable Curl
3 Sets
10-15 Reps
60 Seconds
Day 6 | Legs B
Exercise
Sets
Reps
Rest Time
Deadlift
2 Sets
6-10 Reps
180 Seconds
Romanian Deadlift
4 Sets
6-10 Reps
180 Seconds
Leg Press
4 Sets
10-12 Reps
120 Seconds
Machine Hip Thrust
3 Sets
8 Reps
120 Seconds
Leg Extension
4 Sets
12-15 Reps
60 Seconds
Lying Leg Curl
4 Sets
12-15 Reps
60 Seconds
Standing Calf Raise
4 Sets
8 Reps
60 Seconds
Hanging Leg Raises
3 Sets
10-15 Reps
45 Seconds
