Alpha Progression

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Day 1 · 6 exercises · 19 sets

Bench Press · Dumbbells

4 sets · 10 reps
Butterfly with Wide Grip · Machine

3 sets · 10 reps
Chest Press · Machine

3 sets · 10 reps
Triceps Kickbacks · Dumbbells

3 sets · 10 reps
Triceps Pushdowns with Rope · Cable

3 sets · 10 reps
Triceps Pushdowns · Cable

3 sets · 10 reps

Day 2 · 7 exercises · 21 sets

Lying Leg Curls · Machine

3 sets · 10 reps
Romanian Deadlifts · Barbell

3 sets · 10 reps
Calf Raises on Leg Press · Machine

3 sets · 10 reps
Standing Calf Raises · Barbell

3 sets · 10 reps
Crunch Machine · Machine

3 sets · 10 reps
Twister · Machine

3 sets · 10 reps
Plank · Bodyweight

3 sets

Day 3 · 8 exercises · 24 sets

Rows with Close Grip · Cable

3 sets · 10 reps
One-Arm Rows · Dumbbells

3 sets · 10 reps
Assisted Pull-Ups with Close Overhand Grip · Machine

3 sets · 10 reps
Back Extensions · Machine

3 sets · 10 reps
Lat Pulldowns with Wide Overhand Grip · Cable

3 sets · 10 reps
Curls · Dumbbells

3 sets · 10 reps
Hammer Curls · Dumbbells

3 sets · 10 reps
Preacher Curls · EZ bar

3 sets · 10 reps

Day 4 · 8 exercises · 24 sets

Triceps Kickbacks · Dumbbells

3 sets · 10 reps
Triceps Pushdowns with Rope · Cable

3 sets · 10 reps
Curls · Dumbbells

3 sets · 10 reps
Hammer Curls · Dumbbells

3 sets · 10 reps
Shrugs · EZ bar

3 sets · 10 reps
Upright Rows · EZ bar

3 sets · 10 reps
Seated Face Pulls · Resistance bands

3 sets · 10 reps
Front Raises · Barbell

3 sets · 10 reps

Day 5 · 8 exercises · 24 sets

Squats · Barbell

3 sets · 10 reps
Leg Extensions · Machine

3 sets · 10 reps
Leg Press · Machine

3 sets · 10 reps
Glute Bridges · Bodyweight

3 sets · 10 reps
Calf Raises on Leg Press · Machine

3 sets · 10 reps
Standing Calf Raises · Barbell

3 sets · 10 reps
Hip Abduction · Machine

3 sets · 10 reps
Hip Abduction · Cable

3 sets · 10 reps