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[ { "Day": 1, "Exercises": [ { "Exercise": "Overhead Dumbbell Press", "Reps": "7 - 10", "Sets": 3 }, { "Exercise": "Tricep Pushdowns", "Reps": "10 - 14", "Sets": 4 }, { "Exercise": "Dumbbell Lateral Raises", "Reps": "6 - 11", "Sets": 4 }, { "Exercise": "Incline Dumbbell Press", "Reps": "8 - 12", "Sets": 3 }, { "Exercise": "Barbell Bench Press", "Reps": "5 - 8", "Sets": 3 }, { "Exercise": "Pec Deck", "Reps": "6 - 11", "Sets": 2 } ], "Type": "Push" }, { "Day": 2, "Exercises": [ { "Exercise": "Single Arm Rows", "Reps": "6 - 8", "Sets": 3 }, { "Exercise": "Reverse Pec Deck", "Reps": "5 - 10", "Sets": 3 }, { "Exercise": "Face Pulls", "Reps": "5 - 10", "Sets": 2 }, { "Exercise": "Hammer Curls", "Reps": "9 - 11", "Sets": 2 }, { "Exercise": "Seated Cable Rows", "Reps": "8 - 11", "Sets": 2 }, { "Exercise": "Dumbbell Curls", "Reps": "6 - 8", "Sets": 2 }, { "Exercise": "Pull-Ups", "Reps": "6 - 10", "Sets": 4 } ], "Type": "Pull" }, { "Day": 3, "Exercises": [ { "Exercise": "Hamstring Curls", "Reps": "10 - 13", "Sets": 4 }, { "Exercise": "Standing Calf Raises", "Reps": "9 - 12", "Sets": 2 }, { "Exercise": "Bodyweight Squats", "Reps": "5 - 9", "Sets": 2 }, { "Exercise": "Glute Bridges", "Reps": "7 - 12", "Sets": 3 }, { "Exercise": "Leg Extensions", "Reps": "7 - 11", "Sets": 4 }, { "Exercise": "Goblet Squats", "Reps": "9 - 14", "Sets": 4 }, { "Exercise": "Leg Press", "Reps": "5 - 8", "Sets": 4 } ], "Type": "Legs" }, { "Day": 4, "Exercises": [ { "Exercise": "Barbell Bench Press", "Reps": "7 - 9", "Sets": 2 }, { "Exercise": "Overhead Dumbbell Press", "Reps": "10 - 13", "Sets": 3 }, { "Exercise": "Tricep Pushdowns", "Reps": "10 - 12", "Sets": 2 }, { "Exercise": "Dumbbell Lateral Raises", "Reps": "8 - 10", "Sets": 2 }, { "Exercise": "Overhead Dumbbell Extensions", "Reps": "9 - 12", "Sets": 2 }, { "Exercise": "Pec Deck", "Reps": "9 - 14", "Sets": 4 } ], "Type": "Push" }, { "Day": 5, "Exercises": [ { "Exercise": "Barbell Shrugs", "Reps": "8 - 13", "Sets": 4 }, { "Exercise": "Seated Cable Rows", "Reps": "7 - 9", "Sets": 4 }, { "Exercise": "Reverse Pec Deck", "Reps": "10 - 12", "Sets": 3 }, { "Exercise": "Hammer Curls", "Reps": "7 - 10", "Sets": 4 }, { "Exercise": "Pull-Ups", "Reps": "10 - 13", "Sets": 4 } ], "Type": "Pull" }, { "Day": 6, "Exercises": [ { "Exercise": "Leg Press", "Reps": "7 - 12", "Sets": 2 }, { "Exercise": "Glute Bridges", "Reps": "6 - 9", "Sets": 3 }, { "Exercise": "Leg Extensions", "Reps": "8 - 10", "Sets": 4 }, { "Exercise": "Hamstring Curls", "Reps": "5 - 9", "Sets": 2 }, { "Exercise": "Goblet Squats", "Reps": "5 - 8", "Sets": 4 } ], "Type": "Legs" }, { "Day": 7, "Exercises": [], "Type": "Rest" } ]

[ { "Day": 1, "Exercises": [ { "Exercise": "Dumbbell Bench Press", "Reps": "8 - 10", "Sets": 2 }, { "Exercise": "Dumbbell Pullover", "Reps": "7 - 11", "Sets": 4 }, { "Exercise": "Skull Crushers", "Reps": "10 - 15", "Sets": 2 }, { "Exercise": "Dumbbell Lateral Raises", "Reps": "5 - 10", "Sets": 3 }, { "Exercise": "Cable Lateral Raises", "Reps": "9 - 11", "Sets": 4 }, { "Exercise": "Military Press", "Reps": "10 - 13", "Sets": 3 }, { "Exercise": "Incline Barbell Press", "Reps": "6 - 9", "Sets": 4 } ], "Type": "Push" }, { "Day": 2, "Exercises": [ { "Exercise": "Preacher Curls", "Reps": "9 - 13", "Sets": 2 }, { "Exercise": "Reverse Curls", "Reps": "8 - 10", "Sets": 3 }, { "Exercise": "Bent Over Rows", "Reps": "6 - 9", "Sets": 2 }, { "Exercise": "Rear Delt Flyes", "Reps": "7 - 10", "Sets": 4 }, { "Exercise": "Cable Curls", "Reps": "7 - 11", "Sets": 4 }, { "Exercise": "T-bar Rows", "Reps": "6 - 9", "Sets": 2 }, { "Exercise": "Deadlifts", "Reps": "9 - 12", "Sets": 4 } ], "Type": "Pull" }, { "Day": 3, "Exercises": [ { "Exercise": "Leg Extensions", "Reps": "9 - 14", "Sets": 3 }, { "Exercise": "Sitting Calf Raises", "Reps": "7 - 10", "Sets": 2 }, { "Exercise": "Leg Press", "Reps": "6 - 9", "Sets": 3 }, { "Exercise": "Lunges", "Reps": "10 - 14", "Sets": 3 }, { "Exercise": "Romanian Deadlift", "Reps": "7 - 10", "Sets": 2 } ], "Type": "Legs" }, { "Day": 4, "Exercises": [ { "Exercise": "Military Press", "Reps": "10 - 12", "Sets": 3 }, { "Exercise": "Dumbbell Bench Press", "Reps": "8 - 10", "Sets": 4 }, { "Exercise": "Cable Lateral Raises", "Reps": "9 - 12", "Sets": 2 }, { "Exercise": "Dumbbell Pullover", "Reps": "6 - 9", "Sets": 2 }, { "Exercise": "Incline Barbell Press", "Reps": "9 - 14", "Sets": 3 } ], "Type": "Push" }, { "Day": 5, "Exercises": [ { "Exercise": "Face Pulls", "Reps": "6 - 8", "Sets": 4 }, { "Exercise": "Cable Curls", "Reps": "9 - 11", "Sets": 4 }, { "Exercise": "Rear Delt Flyes", "Reps": "9 - 13", "Sets": 4 }, { "Exercise": "Preacher Curls", "Reps": "6 - 9", "Sets": 3 }, { "Exercise": "Deadlifts", "Reps": "7 - 10", "Sets": 2 } ], "Type": "Pull" }, { "Day": 6, "Exercises": [ { "Exercise": "Leg Extensions", "Reps": "9 - 12", "Sets": 3 }, { "Exercise": "Romanian Deadlift", "Reps": "5 - 7", "Sets": 3 }, { "Exercise": "Squats", "Reps": "6 - 11", "Sets": 3 }, { "Exercise": "Leg Press", "Reps": "9 - 11", "Sets": 4 }, { "Exercise": "Lunges", "Reps": "9 - 12", "Sets": 4 }, { "Exercise": "Sitting Calf Raises", "Reps": "5 - 7", "Sets": 2 }, { "Exercise": "Hamstring Curls", "Reps": "10 - 13", "Sets": 3 } ], "Type": "Legs" }, { "Day": 7, "Exercises": [], "Type": "Rest" } ]

[ { "Day": 1, "Exercises": [ { "Exercise": "Cable Lateral Raises", "Reps": "8 - 11", "Sets": 2 }, { "Exercise": "Dumbbell Bench Press", "Reps": "9 - 13", "Sets": 4 }, { "Exercise": "Chest Flyes", "Reps": "5 - 9", "Sets": 4 }, { "Exercise": "Skull Crushers", "Reps": "7 - 10", "Sets": 2 }, { "Exercise": "Incline Dumbbell Press", "Reps": "6 - 9", "Sets": 2 }, { "Exercise": "Military Press", "Reps": "9 - 13", "Sets": 4 }, { "Exercise": "Tricep Pushdowns", "Reps": "10 - 12", "Sets": 2 } ], "Type": "Push" }, { "Day": 2, "Exercises": [ { "Exercise": "Cable Curls", "Reps": "5 - 10", "Sets": 2 }, { "Exercise": "Deadlifts", "Reps": "9 - 11", "Sets": 3 }, { "Exercise": "Hammer Curls", "Reps": "10 - 13", "Sets": 2 }, { "Exercise": "Pull-Ups", "Reps": "8 - 13", "Sets": 4 }, { "Exercise": "Incline Curls", "Reps": "7 - 11", "Sets": 3 } ], "Type": "Pull" }, { "Day": 3, "Exercises": [ { "Exercise": "Sitting Calf RaisesSitting Hamstring Curls", "Reps": "9 - 13", "Sets": 3 }, { "Exercise": "Bulgarian Split Squats", "Reps": "7 - 9", "Sets": 3 }, { "Exercise": "Squats", "Reps": "7 - 11", "Sets": 4 }, { "Exercise": "Hip Thrust", "Reps": "7 - 11", "Sets": 3 }, { "Exercise": "Standing Calf Raises", "Reps": "5 - 10", "Sets": 4 } ], "Type": "Legs" }, { "Day": 4, "Exercises": [ { "Exercise": "Tricep Pushdowns", "Reps": "10 - 13", "Sets": 2 }, { "Exercise": "Incline Dumbbell Press", "Reps": "7 - 12", "Sets": 4 }, { "Exercise": "Military Press", "Reps": "6 - 11", "Sets": 2 }, { "Exercise": "Dumbbell Lateral Raises", "Reps": "7 - 10", "Sets": 3 }, { "Exercise": "Skull Crushers", "Reps": "6 - 11", "Sets": 2 }, { "Exercise": "Dumbbell Bench Press", "Reps": "8 - 13", "Sets": 4 } ], "Type": "Push" }, { "Day": 5, "Exercises": [ { "Exercise": "Hammer Curls", "Reps": "6 - 9", "Sets": 3 }, { "Exercise": "Deadlifts", "Reps": "5 - 10", "Sets": 2 }, { "Exercise": "Pull-Ups", "Reps": "5 - 9", "Sets": 4 }, { "Exercise": "Face Pulls", "Reps": "10 - 12", "Sets": 4 }, { "Exercise": "Single Arm Pulldowns", "Reps": "8 - 10", "Sets": 2 }, { "Exercise": "Cable Curls", "Reps": "9 - 12", "Sets": 3 }, { "Exercise": "Incline Curls", "Reps": "8 - 10", "Sets": 3 } ], "Type": "Pull" }, { "Day": 6, "Exercises": [ { "Exercise": "Hip Thrust", "Reps": "10 - 14", "Sets": 2 }, { "Exercise": "Leg Extensions", "Reps": "6 - 11", "Sets": 4 }, { "Exercise": "Standing Calf Raises", "Reps": "6 - 9", "Sets": 2 }, { "Exercise": "Squats", "Reps": "8 - 11", "Sets": 3 }, { "Exercise": "Sitting Calf RaisesSitting Hamstring Curls", "Reps": "5 - 10", "Sets": 2 }, { "Exercise": "Bulgarian Split Squats", "Reps": "7 - 11", "Sets": 4 } ], "Type": "Legs" }, { "Day": 7, "Exercises": [], "Type": "Rest" } ]

[ { "Day": 1, "Exercises": [ { "Exercise": "Tricep Pushdowns", "Reps": "8 - 12", "Sets": 4 }, { "Exercise": "Overhead Dumbbell Extensions", "Reps": "7 - 11", "Sets": 3 }, { "Exercise": "Pec Deck", "Reps": "10 - 15", "Sets": 3 }, { "Exercise": "Dumbbell Lateral Raises", "Reps": "6 - 10", "Sets": 2 }, { "Exercise": "Barbell Bench Press", "Reps": "10 - 12", "Sets": 3 }, { "Exercise": "Incline Dumbbell Press", "Reps": "8 - 11", "Sets": 4 }, { "Exercise": "Overhead Dumbbell Press", "Reps": "10 - 15", "Sets": 3 } ], "Type": "Push" }, { "Day": 2, "Exercises": [ { "Exercise": "Dumbbell Curls", "Reps": "5 - 10", "Sets": 2 }, { "Exercise": "Face Pulls", "Reps": "6 - 9", "Sets": 3 }, { "Exercise": "Pull-Ups", "Reps": "6 - 10", "Sets": 2 }, { "Exercise": "Reverse Pec Deck", "Reps": "7 - 9", "Sets": 4 }, { "Exercise": "Hammer Curls", "Reps": "7 - 9", "Sets": 2 }, { "Exercise": "Single Arm Rows", "Reps": "5 - 10", "Sets": 4 }, { "Exercise": "Seated Cable Rows", "Reps": "9 - 13", "Sets": 4 } ], "Type": "Pull" }, { "Day": 3, "Exercises": [ { "Exercise": "Glute Bridges", "Reps": "5 - 9", "Sets": 2 }, { "Exercise": "Leg Press", "Reps": "7 - 9", "Sets": 4 }, { "Exercise": "Standing Calf Raises", "Reps": "6 - 8", "Sets": 2 }, { "Exercise": "Hamstring Curls", "Reps": "7 - 9", "Sets": 3 }, { "Exercise": "Goblet Squats", "Reps": "8 - 11", "Sets": 3 }, { "Exercise": "Bodyweight Squats", "Reps": "6 - 10", "Sets": 2 } ], "Type": "Legs" }, { "Day": 4, "Exercises": [ { "Exercise": "Incline Dumbbell Press", "Reps": "7 - 9", "Sets": 3 }, { "Exercise": "Pec Deck", "Reps": "10 - 15", "Sets": 2 }, { "Exercise": "Tricep Pushdowns", "Reps": "5 - 8", "Sets": 2 }, { "Exercise": "Barbell Bench Press", "Reps": "6 - 8", "Sets": 3 }, { "Exercise": "Dumbbell Lateral Raises", "Reps": "10 - 14", "Sets": 2 }, { "Exercise": "Overhead Dumbbell Press", "Reps": "7 - 11", "Sets": 3 }, { "Exercise": "Overhead Dumbbell Extensions", "Reps": "5 - 9", "Sets": 4 } ], "Type": "Push" }, { "Day": 5, "Exercises": [ { "Exercise": "Reverse Pec Deck", "Reps": "8 - 13", "Sets": 2 }, { "Exercise": "Face Pulls", "Reps": "6 - 9", "Sets": 3 }, { "Exercise": "Dumbbell Curls", "Reps": "9 - 11", "Sets": 4 }, { "Exercise": "Single Arm Rows", "Reps": "10 - 15", "Sets": 3 }, { "Exercise": "Pull-Ups", "Reps": "6 - 9", "Sets": 2 } ], "Type": "Pull" }, { "Day": 6, "Exercises": [ { "Exercise": "Bodyweight Squats", "Reps": "8 - 11", "Sets": 3 }, { "Exercise": "Leg Press", "Reps": "10 - 12", "Sets": 3 }, { "Exercise": "Leg Extensions", "Reps": "8 - 11", "Sets": 3 }, { "Exercise": "Glute Bridges", "Reps": "7 - 10", "Sets": 3 }, { "Exercise": "Goblet Squats", "Reps": "9 - 11", "Sets": 2 }, { "Exercise": "Hamstring Curls", "Reps": "8 - 10", "Sets": 3 }, { "Exercise": "Standing Calf Raises", "Reps": "10 - 12", "Sets": 2 } ], "Type": "Legs" }, { "Day": 7, "Exercises": [], "Type": "Rest" } ]

[ { "Day": 1, "Exercises": [ { "Exercise": "Tricep Pushdowns", "Reps": "9 - 14", "Sets": 3 }, { "Exercise": "Military Press", "Reps": "8 - 13", "Sets": 3 }, { "Exercise": "Cable Lateral Raises", "Reps": "10 - 12", "Sets": 2 }, { "Exercise": "Dumbbell Pullover", "Reps": "5 - 10", "Sets": 4 }, { "Exercise": "Dumbbell Lateral Raises", "Reps": "8 - 12", "Sets": 2 } ], "Type": "Push" }, { "Day": 2, "Exercises": [ { "Exercise": "Deadlifts", "Reps": "7 - 9", "Sets": 4 }, { "Exercise": "Preacher Curls", "Reps": "8 - 11", "Sets": 3 }, { "Exercise": "Cable Curls", "Reps": "6 - 8", "Sets": 3 }, { "Exercise": "Pull-Ups", "Reps": "5 - 7", "Sets": 4 }, { "Exercise": "Rear Delt Flyes", "Reps": "9 - 13", "Sets": 3 } ], "Type": "Pull" }, { "Day": 3, "Exercises": [ { "Exercise": "Sitting Calf Raises", "Reps": "7 - 11", "Sets": 4 }, { "Exercise": "Romanian Deadlift", "Reps": "7 - 9", "Sets": 3 }, { "Exercise": "Leg Extensions", "Reps": "6 - 10", "Sets": 2 }, { "Exercise": "Leg Press", "Reps": "8 - 11", "Sets": 4 }, { "Exercise": "Squats", "Reps": "7 - 9", "Sets": 4 }, { "Exercise": "Lunges", "Reps": "8 - 12", "Sets": 3 }, { "Exercise": "Hamstring Curls", "Reps": "7 - 9", "Sets": 2 } ], "Type": "Legs" }, { "Day": 4, "Exercises": [ { "Exercise": "Dumbbell Pullover", "Reps": "6 - 10", "Sets": 3 }, { "Exercise": "Military Press", "Reps": "10 - 13", "Sets": 3 }, { "Exercise": "Cable Lateral Raises", "Reps": "6 - 10", "Sets": 3 }, { "Exercise": "Dumbbell Bench Press", "Reps": "5 - 9", "Sets": 4 }, { "Exercise": "Tricep Pushdowns", "Reps": "6 - 8", "Sets": 2 }, { "Exercise": "Skull Crushers", "Reps": "8 - 11", "Sets": 4 }, { "Exercise": "Incline Barbell Press", "Reps": "6 - 10", "Sets": 4 } ], "Type": "Push" }, { "Day": 5, "Exercises": [ { "Exercise": "Rear Delt Flyes", "Reps": "7 - 11", "Sets": 2 }, { "Exercise": "T-bar Rows", "Reps": "7 - 9", "Sets": 2 }, { "Exercise": "Deadlifts", "Reps": "8 - 11", "Sets": 3 }, { "Exercise": "Pull-Ups", "Reps": "6 - 10", "Sets": 2 }, { "Exercise": "Reverse Curls", "Reps": "7 - 12", "Sets": 2 }, { "Exercise": "Cable Curls", "Reps": "8 - 10", "Sets": 2 } ], "Type": "Pull" }, { "Day": 6, "Exercises": [ { "Exercise": "Squats", "Reps": "6 - 10", "Sets": 3 }, { "Exercise": "Hamstring Curls", "Reps": "7 - 11", "Sets": 2 }, { "Exercise": "Sitting Calf Raises", "Reps": "10 - 12", "Sets": 3 }, { "Exercise": "Lunges", "Reps": "7 - 12", "Sets": 2 }, { "Exercise": "Romanian Deadlift", "Reps": "5 - 10", "Sets": 4 }, { "Exercise": "Leg Press", "Reps": "7 - 12", "Sets": 2 } ], "Type": "Legs" }, { "Day": 7, "Exercises": [], "Type": "Rest" } ]

[ { "Day": 1, "Exercises": [ { "Exercise": "Dumbbell Lateral Raises", "Reps": "9 - 13", "Sets": 2 }, { "Exercise": "Chest Flyes", "Reps": "5 - 7", "Sets": 4 }, { "Exercise": "Skull Crushers", "Reps": "5 - 10", "Sets": 2 }, { "Exercise": "Cable Lateral Raises", "Reps": "6 - 10", "Sets": 2 }, { "Exercise": "Military Press", "Reps": "6 - 9", "Sets": 4 }, { "Exercise": "Tricep Pushdowns", "Reps": "7 - 11", "Sets": 2 } ], "Type": "Push" }, { "Day": 2, "Exercises": [ { "Exercise": "Cable Curls", "Reps": "8 - 13", "Sets": 2 }, { "Exercise": "Hammer Curls", "Reps": "8 - 10", "Sets": 4 }, { "Exercise": "Deadlifts", "Reps": "8 - 12", "Sets": 3 }, { "Exercise": "Single Arm Pulldowns", "Reps": "5 - 9", "Sets": 4 }, { "Exercise": "Incline Curls", "Reps": "10 - 15", "Sets": 4 }, { "Exercise": "Pull-Ups", "Reps": "6 - 8", "Sets": 2 } ], "Type": "Pull" }, { "Day": 3, "Exercises": [ { "Exercise": "Bulgarian Split Squats", "Reps": "5 - 7", "Sets": 2 }, { "Exercise": "Standing Calf Raises", "Reps": "9 - 13", "Sets": 2 }, { "Exercise": "Leg Extensions", "Reps": "7 - 10", "Sets": 3 }, { "Exercise": "Hip Thrust", "Reps": "8 - 10", "Sets": 2 }, { "Exercise": "Sitting Calf RaisesSitting Hamstring Curls", "Reps": "9 - 14", "Sets": 2 } ], "Type": "Legs" }, { "Day": 4, "Exercises": [ { "Exercise": "Military Press", "Reps": "5 - 7", "Sets": 3 }, { "Exercise": "Chest Flyes", "Reps": "7 - 9", "Sets": 3 }, { "Exercise": "Cable Lateral Raises", "Reps": "9 - 12", "Sets": 2 }, { "Exercise": "Tricep Pushdowns", "Reps": "9 - 14", "Sets": 4 }, { "Exercise": "Skull Crushers", "Reps": "8 - 12", "Sets": 3 } ], "Type": "Push" }, { "Day": 5, "Exercises": [ { "Exercise": "Hammer Curls", "Reps": "6 - 8", "Sets": 4 }, { "Exercise": "Bent Over Rows", "Reps": "6 - 10", "Sets": 2 }, { "Exercise": "Deadlifts", "Reps": "6 - 11", "Sets": 3 }, { "Exercise": "Single Arm Pulldowns", "Reps": "10 - 13", "Sets": 2 }, { "Exercise": "Incline Curls", "Reps": "6 - 11", "Sets": 3 }, { "Exercise": "Pull-Ups", "Reps": "5 - 9", "Sets": 3 }, { "Exercise": "Cable Curls", "Reps": "10 - 14", "Sets": 2 } ], "Type": "Pull" }, { "Day": 6, "Exercises": [ { "Exercise": "Hip Thrust", "Reps": "10 - 15", "Sets": 2 }, { "Exercise": "Standing Calf Raises", "Reps": "6 - 9", "Sets": 3 }, { "Exercise": "Sitting Calf RaisesSitting Hamstring Curls", "Reps": "7 - 10", "Sets": 4 }, { "Exercise": "Leg Extensions", "Reps": "5 - 10", "Sets": 3 }, { "Exercise": "Squats", "Reps": "5 - 8", "Sets": 3 }, { "Exercise": "Bulgarian Split Squats", "Reps": "7 - 10", "Sets": 2 } ], "Type": "Legs" }, { "Day": 7, "Exercises": [], "Type": "Rest" } ]

[ { "Day": 1, "Exercises": [ { "Exercise": "Tricep Pushdowns", "Reps": "5 - 9", "Sets": 2 }, { "Exercise": "Overhead Dumbbell Press", "Reps": "9 - 14", "Sets": 3 }, { "Exercise": "Dumbbell Lateral Raises", "Reps": "9 - 11", "Sets": 2 }, { "Exercise": "Pec Deck", "Reps": "10 - 15", "Sets": 3 }, { "Exercise": "Incline Dumbbell Press", "Reps": "10 - 13", "Sets": 3 } ], "Type": "Push" }, { "Day": 2, "Exercises": [ { "Exercise": "Dumbbell Curls", "Reps": "9 - 12", "Sets": 4 }, { "Exercise": "Pull-Ups", "Reps": "8 - 13", "Sets": 3 }, { "Exercise": "Face Pulls", "Reps": "9 - 12", "Sets": 4 }, { "Exercise": "Seated Cable Rows", "Reps": "8 - 11", "Sets": 4 }, { "Exercise": "Reverse Pec Deck", "Reps": "10 - 12", "Sets": 3 } ], "Type": "Pull" }, { "Day": 3, "Exercises": [ { "Exercise": "Standing Calf Raises", "Reps": "8 - 12", "Sets": 2 }, { "Exercise": "Leg Press", "Reps": "7 - 11", "Sets": 4 }, { "Exercise": "Leg Extensions", "Reps": "5 - 8", "Sets": 3 }, { "Exercise": "Glute Bridges", "Reps": "8 - 12", "Sets": 4 }, { "Exercise": "Goblet Squats", "Reps": "6 - 11", "Sets": 3 }, { "Exercise": "Hamstring Curls", "Reps": "7 - 11", "Sets": 3 } ], "Type": "Legs" }, { "Day": 4, "Exercises": [ { "Exercise": "Pec Deck", "Reps": "7 - 10", "Sets": 3 }, { "Exercise": "Dumbbell Lateral Raises", "Reps": "7 - 12", "Sets": 2 }, { "Exercise": "Barbell Bench Press", "Reps": "5 - 7", "Sets": 4 }, { "Exercise": "Tricep Pushdowns", "Reps": "9 - 12", "Sets": 3 }, { "Exercise": "Overhead Dumbbell Extensions", "Reps": "9 - 14", "Sets": 4 } ], "Type": "Push" }, { "Day": 5, "Exercises": [ { "Exercise": "Seated Cable Rows", "Reps": "9 - 14", "Sets": 4 }, { "Exercise": "Hammer Curls", "Reps": "9 - 14", "Sets": 3 }, { "Exercise": "Single Arm Rows", "Reps": "5 - 8", "Sets": 2 }, { "Exercise": "Dumbbell Curls", "Reps": "10 - 13", "Sets": 3 }, { "Exercise": "Barbell Shrugs", "Reps": "9 - 11", "Sets": 3 }, { "Exercise": "Reverse Pec Deck", "Reps": "7 - 12", "Sets": 3 } ], "Type": "Pull" }, { "Day": 6, "Exercises": [ { "Exercise": "Goblet Squats", "Reps": "7 - 10", "Sets": 4 }, { "Exercise": "Bodyweight Squats", "Reps": "5 - 10", "Sets": 2 }, { "Exercise": "Leg Press", "Reps": "8 - 10", "Sets": 3 }, { "Exercise": "Hamstring Curls", "Reps": "8 - 11", "Sets": 2 }, { "Exercise": "Glute Bridges", "Reps": "8 - 12", "Sets": 2 } ], "Type": "Legs" }, { "Day": 7, "Exercises": [], "Type": "Rest" } ]

[ { "Day": 1, "Exercises": [ { "Exercise": "Skull Crushers", "Reps": "7 - 9", "Sets": 3 }, { "Exercise": "Incline Barbell Press", "Reps": "7 - 9", "Sets": 4 }, { "Exercise": "Tricep Pushdowns", "Reps": "7 - 10", "Sets": 3 }, { "Exercise": "Dumbbell Lateral Raises", "Reps": "9 - 12", "Sets": 2 }, { "Exercise": "Military Press", "Reps": "9 - 12", "Sets": 2 }, { "Exercise": "Dumbbell Pullover", "Reps": "6 - 8", "Sets": 2 } ], "Type": "Push" }, { "Day": 2, "Exercises": [ { "Exercise": "Bent Over Rows", "Reps": "10 - 15", "Sets": 2 }, { "Exercise": "Cable Curls", "Reps": "8 - 12", "Sets": 2 }, { "Exercise": "T-bar Rows", "Reps": "6 - 10", "Sets": 3 }, { "Exercise": "Face Pulls", "Reps": "10 - 12", "Sets": 4 }, { "Exercise": "Pull-Ups", "Reps": "8 - 10", "Sets": 3 }, { "Exercise": "Preacher Curls", "Reps": "6 - 8", "Sets": 4 }, { "Exercise": "Rear Delt Flyes", "Reps": "5 - 7", "Sets": 2 } ], "Type": "Pull" }, { "Day": 3, "Exercises": [ { "Exercise": "Leg Extensions", "Reps": "10 - 14", "Sets": 2 }, { "Exercise": "Leg Press", "Reps": "8 - 13", "Sets": 3 }, { "Exercise": "Sitting Calf Raises", "Reps": "9 - 14", "Sets": 4 }, { "Exercise": "Hamstring Curls", "Reps": "8 - 10", "Sets": 3 }, { "Exercise": "Lunges", "Reps": "8 - 10", "Sets": 2 }, { "Exercise": "Squats", "Reps": "7 - 10", "Sets": 4 } ], "Type": "Legs" }, { "Day": 4, "Exercises": [ { "Exercise": "Incline Barbell Press", "Reps": "9 - 14", "Sets": 2 }, { "Exercise": "Skull Crushers", "Reps": "9 - 13", "Sets": 2 }, { "Exercise": "Dumbbell Pullover", "Reps": "8 - 10", "Sets": 4 }, { "Exercise": "Military Press", "Reps": "10 - 14", "Sets": 2 }, { "Exercise": "Dumbbell Bench Press", "Reps": "9 - 14", "Sets": 2 }, { "Exercise": "Cable Lateral Raises", "Reps": "7 - 10", "Sets": 2 } ], "Type": "Push" }, { "Day": 5, "Exercises": [ { "Exercise": "Pull-Ups", "Reps": "7 - 12", "Sets": 4 }, { "Exercise": "Rear Delt Flyes", "Reps": "5 - 7", "Sets": 4 }, { "Exercise": "Face Pulls", "Reps": "9 - 13", "Sets": 3 }, { "Exercise": "Bent Over Rows", "Reps": "7 - 12", "Sets": 4 }, { "Exercise": "Cable Curls", "Reps": "9 - 11", "Sets": 4 } ], "Type": "Pull" }, { "Day": 6, "Exercises": [ { "Exercise": "Squats", "Reps": "9 - 13", "Sets": 2 }, { "Exercise": "Leg Extensions", "Reps": "9 - 12", "Sets": 2 }, { "Exercise": "Sitting Calf Raises", "Reps": "6 - 11", "Sets": 3 }, { "Exercise": "Lunges", "Reps": "5 - 8", "Sets": 4 }, { "Exercise": "Romanian Deadlift", "Reps": "5 - 8", "Sets": 2 }, { "Exercise": "Hamstring Curls", "Reps": "9 - 13", "Sets": 3 } ], "Type": "Legs" }, { "Day": 7, "Exercises": [], "Type": "Rest" } ]

[ { "Day": 1, "Exercises": [ { "Exercise": "Dumbbell Lateral Raises", "Reps": "6 - 8", "Sets": 4 }, { "Exercise": "Tricep Pushdowns", "Reps": "9 - 13", "Sets": 2 }, { "Exercise": "Military Press", "Reps": "5 - 9", "Sets": 3 }, { "Exercise": "Dumbbell Bench Press", "Reps": "7 - 11", "Sets": 4 }, { "Exercise": "Cable Lateral Raises", "Reps": "7 - 11", "Sets": 3 } ], "Type": "Push" }, { "Day": 2, "Exercises": [ { "Exercise": "Incline Curls", "Reps": "5 - 7", "Sets": 4 }, { "Exercise": "Hammer Curls", "Reps": "5 - 7", "Sets": 2 }, { "Exercise": "Deadlifts", "Reps": "6 - 9", "Sets": 3 }, { "Exercise": "Single Arm Pulldowns", "Reps": "6 - 8", "Sets": 2 }, { "Exercise": "Cable Curls", "Reps": "5 - 8", "Sets": 4 }, { "Exercise": "Pull-Ups", "Reps": "5 - 9", "Sets": 3 }, { "Exercise": "Face Pulls", "Reps": "10 - 13", "Sets": 3 } ], "Type": "Pull" }, { "Day": 3, "Exercises": [ { "Exercise": "Squats", "Reps": "7 - 9", "Sets": 4 }, { "Exercise": "Bulgarian Split Squats", "Reps": "6 - 11", "Sets": 4 }, { "Exercise": "Hip Thrust", "Reps": "6 - 9", "Sets": 3 }, { "Exercise": "Standing Calf Raises", "Reps": "10 - 14", "Sets": 3 }, { "Exercise": "Sitting Calf RaisesSitting Hamstring Curls", "Reps": "8 - 13", "Sets": 2 }, { "Exercise": "Leg Extensions", "Reps": "6 - 8", "Sets": 2 } ], "Type": "Legs" }, { "Day": 4, "Exercises": [ { "Exercise": "Chest Flyes", "Reps": "10 - 12", "Sets": 3 }, { "Exercise": "Skull Crushers", "Reps": "6 - 11", "Sets": 3 }, { "Exercise": "Incline Dumbbell Press", "Reps": "10 - 14", "Sets": 3 }, { "Exercise": "Tricep Pushdowns", "Reps": "9 - 12", "Sets": 4 }, { "Exercise": "Military Press", "Reps": "10 - 13", "Sets": 3 }, { "Exercise": "Dumbbell Bench Press", "Reps": "6 - 10", "Sets": 2 }, { "Exercise": "Cable Lateral Raises", "Reps": "8 - 11", "Sets": 2 } ], "Type": "Push" }, { "Day": 5, "Exercises": [ { "Exercise": "Cable Curls", "Reps": "5 - 9", "Sets": 4 }, { "Exercise": "Hammer Curls", "Reps": "6 - 8", "Sets": 3 }, { "Exercise": "Bent Over Rows", "Reps": "6 - 9", "Sets": 3 }, { "Exercise": "Face Pulls", "Reps": "8 - 12", "Sets": 4 }, { "Exercise": "Pull-Ups", "Reps": "7 - 10", "Sets": 4 }, { "Exercise": "Deadlifts", "Reps": "10 - 15", "Sets": 2 }, { "Exercise": "Incline Curls", "Reps": "5 - 9", "Sets": 4 } ], "Type": "Pull" }, { "Day": 6, "Exercises": [ { "Exercise": "Standing Calf Raises", "Reps": "6 - 9", "Sets": 4 }, { "Exercise": "Leg Extensions", "Reps": "5 - 10", "Sets": 4 }, { "Exercise": "Squats", "Reps": "6 - 11", "Sets": 3 }, { "Exercise": "Sitting Calf RaisesSitting Hamstring Curls", "Reps": "9 - 11", "Sets": 2 }, { "Exercise": "Hip Thrust", "Reps": "10 - 15", "Sets": 3 } ], "Type": "Legs" }, { "Day": 7, "Exercises": [], "Type": "Rest" } ]

[ { "Day": 1, "Exercises": [ { "Exercise": "Incline Dumbbell Press", "Reps": "8 - 12", "Sets": 2 }, { "Exercise": "Pec Deck", "Reps": "7 - 9", "Sets": 4 }, { "Exercise": "Tricep Pushdowns", "Reps": "8 - 10", "Sets": 4 }, { "Exercise": "Dumbbell Lateral Raises", "Reps": "7 - 9", "Sets": 4 }, { "Exercise": "Overhead Dumbbell Press", "Reps": "8 - 12", "Sets": 4 }, { "Exercise": "Barbell Bench Press", "Reps": "9 - 12", "Sets": 3 }, { "Exercise": "Overhead Dumbbell Extensions", "Reps": "8 - 11", "Sets": 3 } ], "Type": "Push" }, { "Day": 2, "Exercises": [ { "Exercise": "Face Pulls", "Reps": "10 - 14", "Sets": 2 }, { "Exercise": "Reverse Pec Deck", "Reps": "9 - 11", "Sets": 2 }, { "Exercise": "Hammer Curls", "Reps": "9 - 14", "Sets": 3 }, { "Exercise": "Barbell Shrugs", "Reps": "10 - 12", "Sets": 4 }, { "Exercise": "Seated Cable Rows", "Reps": "5 - 8", "Sets": 3 }, { "Exercise": "Pull-Ups", "Reps": "9 - 13", "Sets": 3 }, { "Exercise": "Single Arm Rows", "Reps": "10 - 12", "Sets": 4 } ], "Type": "Pull" }, { "Day": 3, "Exercises": [ { "Exercise": "Hamstring Curls", "Reps": "10 - 14", "Sets": 3 }, { "Exercise": "Glute Bridges", "Reps": "8 - 13", "Sets": 3 }, { "Exercise": "Bodyweight Squats", "Reps": "8 - 10", "Sets": 3 }, { "Exercise": "Goblet Squats", "Reps": "9 - 12", "Sets": 2 }, { "Exercise": "Leg Press", "Reps": "7 - 10", "Sets": 4 }, { "Exercise": "Standing Calf Raises", "Reps": "8 - 12", "Sets": 2 }, { "Exercise": "Leg Extensions", "Reps": "8 - 10", "Sets": 2 } ], "Type": "Legs" }, { "Day": 4, "Exercises": [ { "Exercise": "Dumbbell Lateral Raises", "Reps": "10 - 12", "Sets": 2 }, { "Exercise": "Tricep Pushdowns", "Reps": "6 - 10", "Sets": 4 }, { "Exercise": "Pec Deck", "Reps": "6 - 10", "Sets": 2 }, { "Exercise": "Overhead Dumbbell Press", "Reps": "10 - 13", "Sets": 2 }, { "Exercise": "Incline Dumbbell Press", "Reps": "9 - 12", "Sets": 4 }, { "Exercise": "Barbell Bench Press", "Reps": "8 - 11", "Sets": 2 } ], "Type": "Push" }, { "Day": 5, "Exercises": [ { "Exercise": "Reverse Pec Deck", "Reps": "9 - 12", "Sets": 4 }, { "Exercise": "Single Arm Rows", "Reps": "6 - 10", "Sets": 3 }, { "Exercise": "Seated Cable Rows", "Reps": "5 - 10", "Sets": 4 }, { "Exercise": "Pull-Ups", "Reps": "6 - 11", "Sets": 2 }, { "Exercise": "Hammer Curls", "Reps": "5 - 8", "Sets": 2 } ], "Type": "Pull" }, { "Day": 6, "Exercises": [ { "Exercise": "Goblet Squats", "Reps": "9 - 11", "Sets": 3 }, { "Exercise": "Bodyweight Squats", "Reps": "5 - 8", "Sets": 2 }, { "Exercise": "Glute Bridges", "Reps": "6 - 10", "Sets": 4 }, { "Exercise": "Leg Extensions", "Reps": "10 - 12", "Sets": 2 }, { "Exercise": "Leg Press", "Reps": "7 - 11", "Sets": 4 }, { "Exercise": "Hamstring Curls", "Reps": "7 - 10", "Sets": 3 }, { "Exercise": "Standing Calf Raises", "Reps": "10 - 12", "Sets": 4 } ], "Type": "Legs" }, { "Day": 7, "Exercises": [], "Type": "Rest" } ]

[ { "Day": 1, "Exercises": [ { "Exercise": "Tricep Pushdowns", "Reps": "5 - 10", "Sets": 4 }, { "Exercise": "Dumbbell Bench Press", "Reps": "6 - 8", "Sets": 3 }, { "Exercise": "Military Press", "Reps": "9 - 11", "Sets": 2 }, { "Exercise": "Dumbbell Pullover", "Reps": "9 - 13", "Sets": 2 }, { "Exercise": "Incline Barbell Press", "Reps": "6 - 8", "Sets": 4 }, { "Exercise": "Cable Lateral Raises", "Reps": "7 - 10", "Sets": 2 }, { "Exercise": "Skull Crushers", "Reps": "6 - 10", "Sets": 2 } ], "Type": "Push" }, { "Day": 2, "Exercises": [ { "Exercise": "Pull-Ups", "Reps": "10 - 15", "Sets": 3 }, { "Exercise": "Rear Delt Flyes", "Reps": "5 - 10", "Sets": 4 }, { "Exercise": "Reverse Curls", "Reps": "7 - 10", "Sets": 2 }, { "Exercise": "Face Pulls", "Reps": "7 - 11", "Sets": 2 }, { "Exercise": "Cable Curls", "Reps": "6 - 11", "Sets": 2 }, { "Exercise": "Preacher Curls", "Reps": "9 - 13", "Sets": 2 } ], "Type": "Pull" }, { "Day": 3, "Exercises": [ { "Exercise": "Leg Press", "Reps": "6 - 8", "Sets": 2 }, { "Exercise": "Romanian Deadlift", "Reps": "10 - 13", "Sets": 3 }, { "Exercise": "Lunges", "Reps": "5 - 10", "Sets": 3 }, { "Exercise": "Sitting Calf Raises", "Reps": "9 - 14", "Sets": 3 }, { "Exercise": "Hamstring Curls", "Reps": "6 - 8", "Sets": 2 } ], "Type": "Legs" }, { "Day": 4, "Exercises": [ { "Exercise": "Incline Barbell Press", "Reps": "5 - 10", "Sets": 3 }, { "Exercise": "Dumbbell Pullover", "Reps": "10 - 12", "Sets": 4 }, { "Exercise": "Military Press", "Reps": "5 - 7", "Sets": 4 }, { "Exercise": "Tricep Pushdowns", "Reps": "6 - 10", "Sets": 3 }, { "Exercise": "Cable Lateral Raises", "Reps": "10 - 12", "Sets": 4 } ], "Type": "Push" }, { "Day": 5, "Exercises": [ { "Exercise": "T-bar Rows", "Reps": "6 - 8", "Sets": 3 }, { "Exercise": "Cable Curls", "Reps": "5 - 9", "Sets": 4 }, { "Exercise": "Face Pulls", "Reps": "8 - 12", "Sets": 3 }, { "Exercise": "Reverse Curls", "Reps": "8 - 10", "Sets": 4 }, { "Exercise": "Rear Delt Flyes", "Reps": "10 - 13", "Sets": 3 } ], "Type": "Pull" }, { "Day": 6, "Exercises": [ { "Exercise": "Leg Extensions", "Reps": "10 - 15", "Sets": 2 }, { "Exercise": "Leg Press", "Reps": "10 - 15", "Sets": 2 }, { "Exercise": "Hamstring Curls", "Reps": "7 - 12", "Sets": 3 }, { "Exercise": "Sitting Calf Raises", "Reps": "9 - 14", "Sets": 2 }, { "Exercise": "Lunges", "Reps": "5 - 8", "Sets": 2 } ], "Type": "Legs" }, { "Day": 7, "Exercises": [], "Type": "Rest" } ]

[ { "Day": 1, "Exercises": [ { "Exercise": "Military Press", "Reps": "8 - 11", "Sets": 3 }, { "Exercise": "Skull Crushers", "Reps": "5 - 8", "Sets": 3 }, { "Exercise": "Tricep Pushdowns", "Reps": "8 - 10", "Sets": 2 }, { "Exercise": "Chest Flyes", "Reps": "10 - 13", "Sets": 3 }, { "Exercise": "Dumbbell Lateral Raises", "Reps": "6 - 11", "Sets": 2 } ], "Type": "Push" }, { "Day": 2, "Exercises": [ { "Exercise": "Face Pulls", "Reps": "8 - 10", "Sets": 3 }, { "Exercise": "Pull-Ups", "Reps": "6 - 10", "Sets": 4 }, { "Exercise": "Hammer Curls", "Reps": "6 - 9", "Sets": 3 }, { "Exercise": "Cable Curls", "Reps": "8 - 13", "Sets": 2 }, { "Exercise": "Single Arm Pulldowns", "Reps": "5 - 8", "Sets": 2 } ], "Type": "Pull" }, { "Day": 3, "Exercises": [ { "Exercise": "Squats", "Reps": "9 - 11", "Sets": 4 }, { "Exercise": "Standing Calf Raises", "Reps": "6 - 10", "Sets": 2 }, { "Exercise": "Leg Extensions", "Reps": "10 - 12", "Sets": 3 }, { "Exercise": "Bulgarian Split Squats", "Reps": "10 - 12", "Sets": 4 }, { "Exercise": "Sitting Calf RaisesSitting Hamstring Curls", "Reps": "10 - 13", "Sets": 3 }, { "Exercise": "Hip Thrust", "Reps": "5 - 9", "Sets": 2 } ], "Type": "Legs" }, { "Day": 4, "Exercises": [ { "Exercise": "Cable Lateral Raises", "Reps": "9 - 11", "Sets": 4 }, { "Exercise": "Dumbbell Lateral Raises", "Reps": "8 - 11", "Sets": 2 }, { "Exercise": "Military Press", "Reps": "5 - 9", "Sets": 2 }, { "Exercise": "Incline Dumbbell Press", "Reps": "8 - 11", "Sets": 4 }, { "Exercise": "Tricep Pushdowns", "Reps": "7 - 9", "Sets": 3 }, { "Exercise": "Chest Flyes", "Reps": "6 - 8", "Sets": 4 } ], "Type": "Push" }, { "Day": 5, "Exercises": [ { "Exercise": "Bent Over Rows", "Reps": "6 - 8", "Sets": 2 }, { "Exercise": "Single Arm Pulldowns", "Reps": "8 - 11", "Sets": 2 }, { "Exercise": "Cable Curls", "Reps": "5 - 9", "Sets": 4 }, { "Exercise": "Deadlifts", "Reps": "10 - 13", "Sets": 4 }, { "Exercise": "Pull-Ups", "Reps": "10 - 13", "Sets": 3 } ], "Type": "Pull" }, { "Day": 6, "Exercises": [ { "Exercise": "Standing Calf Raises", "Reps": "8 - 11", "Sets": 2 }, { "Exercise": "Hip Thrust", "Reps": "10 - 14", "Sets": 2 }, { "Exercise": "Sitting Calf RaisesSitting Hamstring Curls", "Reps": "8 - 10", "Sets": 4 }, { "Exercise": "Leg Extensions", "Reps": "9 - 13", "Sets": 3 }, { "Exercise": "Squats", "Reps": "5 - 10", "Sets": 4 } ], "Type": "Legs" }, { "Day": 7, "Exercises": [], "Type": "Rest" } ]

[ { "Day": 1, "Exercises": [ { "Exercise": "Pec Deck", "Reps": "9 - 13", "Sets": 4 }, { "Exercise": "Incline Dumbbell Press", "Reps": "9 - 11", "Sets": 4 }, { "Exercise": "Tricep Pushdowns", "Reps": "6 - 11", "Sets": 4 }, { "Exercise": "Overhead Dumbbell Press", "Reps": "5 - 9", "Sets": 3 }, { "Exercise": "Overhead Dumbbell Extensions", "Reps": "7 - 12", "Sets": 2 }, { "Exercise": "Dumbbell Lateral Raises", "Reps": "8 - 13", "Sets": 2 } ], "Type": "Push" }, { "Day": 2, "Exercises": [ { "Exercise": "Dumbbell Curls", "Reps": "5 - 8", "Sets": 3 }, { "Exercise": "Reverse Pec Deck", "Reps": "6 - 11", "Sets": 2 }, { "Exercise": "Pull-Ups", "Reps": "10 - 15", "Sets": 4 }, { "Exercise": "Seated Cable Rows", "Reps": "9 - 11", "Sets": 4 }, { "Exercise": "Barbell Shrugs", "Reps": "5 - 9", "Sets": 3 }, { "Exercise": "Face Pulls", "Reps": "6 - 9", "Sets": 3 }, { "Exercise": "Single Arm Rows", "Reps": "6 - 11", "Sets": 4 } ], "Type": "Pull" }, { "Day": 3, "Exercises": [ { "Exercise": "Hamstring Curls", "Reps": "9 - 14", "Sets": 3 }, { "Exercise": "Bodyweight Squats", "Reps": "10 - 14", "Sets": 2 }, { "Exercise": "Leg Extensions", "Reps": "7 - 12", "Sets": 4 }, { "Exercise": "Standing Calf Raises", "Reps": "6 - 9", "Sets": 2 }, { "Exercise": "Leg Press", "Reps": "10 - 15", "Sets": 4 } ], "Type": "Legs" }, { "Day": 4, "Exercises": [ { "Exercise": "Incline Dumbbell Press", "Reps": "9 - 14", "Sets": 3 }, { "Exercise": "Tricep Pushdowns", "Reps": "9 - 13", "Sets": 2 }, { "Exercise": "Overhead Dumbbell Press", "Reps": "8 - 11", "Sets": 3 }, { "Exercise": "Pec Deck", "Reps": "10 - 14", "Sets": 4 }, { "Exercise": "Barbell Bench Press", "Reps": "10 - 15", "Sets": 4 }, { "Exercise": "Overhead Dumbbell Extensions", "Reps": "9 - 14", "Sets": 4 }, { "Exercise": "Dumbbell Lateral Raises", "Reps": "9 - 13", "Sets": 4 } ], "Type": "Push" }, { "Day": 5, "Exercises": [ { "Exercise": "Barbell Shrugs", "Reps": "5 - 8", "Sets": 2 }, { "Exercise": "Seated Cable Rows", "Reps": "10 - 15", "Sets": 4 }, { "Exercise": "Dumbbell Curls", "Reps": "8 - 12", "Sets": 2 }, { "Exercise": "Pull-Ups", "Reps": "6 - 8", "Sets": 3 }, { "Exercise": "Reverse Pec Deck", "Reps": "7 - 11", "Sets": 4 } ], "Type": "Pull" }, { "Day": 6, "Exercises": [ { "Exercise": "Leg Extensions", "Reps": "10 - 12", "Sets": 4 }, { "Exercise": "Bodyweight Squats", "Reps": "10 - 14", "Sets": 4 }, { "Exercise": "Leg Press", "Reps": "6 - 9", "Sets": 2 }, { "Exercise": "Hamstring Curls", "Reps": "5 - 9", "Sets": 2 }, { "Exercise": "Glute Bridges", "Reps": "5 - 7", "Sets": 2 } ], "Type": "Legs" }, { "Day": 7, "Exercises": [], "Type": "Rest" } ]

[ { "Day": 1, "Exercises": [ { "Exercise": "Skull Crushers", "Reps": "7 - 9", "Sets": 3 }, { "Exercise": "Dumbbell Lateral Raises", "Reps": "8 - 10", "Sets": 2 }, { "Exercise": "Tricep Pushdowns", "Reps": "6 - 9", "Sets": 4 }, { "Exercise": "Cable Lateral Raises", "Reps": "8 - 12", "Sets": 4 }, { "Exercise": "Incline Barbell Press", "Reps": "8 - 10", "Sets": 2 } ], "Type": "Push" }, { "Day": 2, "Exercises": [ { "Exercise": "Deadlifts", "Reps": "6 - 10", "Sets": 4 }, { "Exercise": "Rear Delt Flyes", "Reps": "5 - 10", "Sets": 4 }, { "Exercise": "Pull-Ups", "Reps": "9 - 12", "Sets": 3 }, { "Exercise": "Face Pulls", "Reps": "10 - 14", "Sets": 3 }, { "Exercise": "Bent Over Rows", "Reps": "7 - 11", "Sets": 3 } ], "Type": "Pull" }, { "Day": 3, "Exercises": [ { "Exercise": "Sitting Calf Raises", "Reps": "8 - 10", "Sets": 4 }, { "Exercise": "Lunges", "Reps": "5 - 9", "Sets": 3 }, { "Exercise": "Squats", "Reps": "10 - 12", "Sets": 2 }, { "Exercise": "Leg Press", "Reps": "8 - 10", "Sets": 2 }, { "Exercise": "Romanian Deadlift", "Reps": "6 - 9", "Sets": 3 }, { "Exercise": "Hamstring Curls", "Reps": "7 - 10", "Sets": 2 } ], "Type": "Legs" }, { "Day": 4, "Exercises": [ { "Exercise": "Dumbbell Lateral Raises", "Reps": "9 - 13", "Sets": 3 }, { "Exercise": "Incline Barbell Press", "Reps": "6 - 9", "Sets": 4 }, { "Exercise": "Dumbbell Bench Press", "Reps": "6 - 11", "Sets": 4 }, { "Exercise": "Dumbbell Pullover", "Reps": "8 - 10", "Sets": 2 }, { "Exercise": "Cable Lateral Raises", "Reps": "7 - 11", "Sets": 3 } ], "Type": "Push" }, { "Day": 5, "Exercises": [ { "Exercise": "Preacher Curls", "Reps": "8 - 13", "Sets": 3 }, { "Exercise": "Rear Delt Flyes", "Reps": "5 - 8", "Sets": 4 }, { "Exercise": "Reverse Curls", "Reps": "7 - 12", "Sets": 4 }, { "Exercise": "Deadlifts", "Reps": "9 - 12", "Sets": 3 }, { "Exercise": "Pull-Ups", "Reps": "5 - 7", "Sets": 2 }, { "Exercise": "T-bar Rows", "Reps": "6 - 11", "Sets": 4 }, { "Exercise": "Face Pulls", "Reps": "8 - 13", "Sets": 2 } ], "Type": "Pull" }, { "Day": 6, "Exercises": [ { "Exercise": "Romanian Deadlift", "Reps": "8 - 11", "Sets": 3 }, { "Exercise": "Sitting Calf Raises", "Reps": "7 - 10", "Sets": 3 }, { "Exercise": "Squats", "Reps": "10 - 15", "Sets": 3 }, { "Exercise": "Leg Extensions", "Reps": "5 - 8", "Sets": 2 }, { "Exercise": "Leg Press", "Reps": "8 - 11", "Sets": 2 } ], "Type": "Legs" }, { "Day": 7, "Exercises": [], "Type": "Rest" } ]

[ { "Day": 1, "Exercises": [ { "Exercise": "Skull Crushers", "Reps": "8 - 12", "Sets": 3 }, { "Exercise": "Incline Dumbbell Press", "Reps": "9 - 11", "Sets": 4 }, { "Exercise": "Cable Lateral Raises", "Reps": "8 - 11", "Sets": 4 }, { "Exercise": "Chest Flyes", "Reps": "7 - 12", "Sets": 4 }, { "Exercise": "Dumbbell Bench Press", "Reps": "5 - 9", "Sets": 3 } ], "Type": "Push" }, { "Day": 2, "Exercises": [ { "Exercise": "Deadlifts", "Reps": "8 - 10", "Sets": 4 }, { "Exercise": "Face Pulls", "Reps": "9 - 11", "Sets": 4 }, { "Exercise": "Incline Curls", "Reps": "8 - 11", "Sets": 3 }, { "Exercise": "Pull-Ups", "Reps": "6 - 11", "Sets": 3 }, { "Exercise": "Bent Over Rows", "Reps": "6 - 10", "Sets": 4 }, { "Exercise": "Hammer Curls", "Reps": "7 - 9", "Sets": 4 } ], "Type": "Pull" }, { "Day": 3, "Exercises": [ { "Exercise": "Squats", "Reps": "7 - 9", "Sets": 3 }, { "Exercise": "Bulgarian Split Squats", "Reps": "8 - 11", "Sets": 3 }, { "Exercise": "Leg Extensions", "Reps": "5 - 8", "Sets": 4 }, { "Exercise": "Sitting Calf RaisesSitting Hamstring Curls", "Reps": "8 - 11", "Sets": 4 }, { "Exercise": "Standing Calf Raises", "Reps": "6 - 9", "Sets": 4 } ], "Type": "Legs" }, { "Day": 4, "Exercises": [ { "Exercise": "Dumbbell Bench Press", "Reps": "10 - 15", "Sets": 2 }, { "Exercise": "Incline Dumbbell Press", "Reps": "6 - 8", "Sets": 3 }, { "Exercise": "Tricep Pushdowns", "Reps": "9 - 11", "Sets": 4 }, { "Exercise": "Chest Flyes", "Reps": "6 - 10", "Sets": 2 }, { "Exercise": "Dumbbell Lateral Raises", "Reps": "9 - 12", "Sets": 3 }, { "Exercise": "Skull Crushers", "Reps": "9 - 11", "Sets": 2 }, { "Exercise": "Military Press", "Reps": "8 - 11", "Sets": 4 } ], "Type": "Push" }, { "Day": 5, "Exercises": [ { "Exercise": "Bent Over Rows", "Reps": "10 - 13", "Sets": 3 }, { "Exercise": "Deadlifts", "Reps": "6 - 11", "Sets": 4 }, { "Exercise": "Cable Curls", "Reps": "6 - 11", "Sets": 4 }, { "Exercise": "Hammer Curls", "Reps": "7 - 12", "Sets": 4 }, { "Exercise": "Incline Curls", "Reps": "9 - 14", "Sets": 2 }, { "Exercise": "Single Arm Pulldowns", "Reps": "7 - 9", "Sets": 2 }, { "Exercise": "Pull-Ups", "Reps": "7 - 10", "Sets": 3 } ], "Type": "Pull" }, { "Day": 6, "Exercises": [ { "Exercise": "Squats", "Reps": "6 - 10", "Sets": 2 }, { "Exercise": "Leg Extensions", "Reps": "5 - 8", "Sets": 3 }, { "Exercise": "Hip Thrust", "Reps": "10 - 15", "Sets": 2 }, { "Exercise": "Sitting Calf RaisesSitting Hamstring Curls", "Reps": "10 - 14", "Sets": 2 }, { "Exercise": "Bulgarian Split Squats", "Reps": "7 - 10", "Sets": 2 }, { "Exercise": "Standing Calf Raises", "Reps": "5 - 10", "Sets": 4 } ], "Type": "Legs" }, { "Day": 7, "Exercises": [], "Type": "Rest" } ]