Alpha Progression

This plan was shared via the Alpha Progression app.

Open in the app

Don't have the app yet?

Neuer Plan

Pull · 8 exercises · 24 sets

Chest-Supported Rows with Close Grip · Machine

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

3 sets · 10 reps
Chest-Supported T-Bar Rows with Wide Grip · Machine

3 sets · 10 reps
Chest-Supported High Rows with Reverse Grip · Machine

3 sets · 10 reps
Face Pulls with Rope · Cable

3 sets · 10 reps
Preacher Curls · Machine

3 sets · 10 reps
Behind-the-Back Curls · Cable

3 sets · 10 reps
Hammer Curls with Rope · Cable

3 sets · 10 reps

Leg · 7 exercises · 22 sets

Leg Press · Machine

4 sets · 10 reps
Romanian Deadlifts · Barbell

3 sets · 11 reps
Leg Extensions · Machine

3 sets · 10 reps · Dropsets · Supersets
Lying Leg Curls · Machine

3 sets · 10 reps · Supersets
Seated Calf Raises · Machine

3 sets · 10 reps
Hip Adduction · Machine

3 sets · 10 reps
Crunch Machine · Machine

3 sets · 12 reps

Push · 7 exercises · 22 sets

Bench Press · Barbell

3 sets · 7 reps
Incline Bench Press · Dumbbells

3 sets · 10 reps
Flys · Cable

3 sets · 10 reps
Lateral Raises · Cable

4 sets · 10 reps
Seated Shoulder Press · Dumbbells

3 sets · 10 reps
Triceps Pushdowns · Cable

3 sets · 10 reps
Incline Skull Crushers · Cable

3 sets · 10 reps

Pull GK · 7 exercises · 21 sets

Chest-Supported Rows with Close Grip · Machine

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

3 sets · 10 reps
Chest-Supported High Rows with Neutral Grip · Machine

3 sets · 10 reps
Leg Extensions · Machine

3 sets · 10 reps
Reverse Flys · Cable

3 sets · 10 reps
Preacher Curls · Machine

3 sets · 10 reps
Hammer Curls with Rope · Cable

3 sets · 10 reps

Push GK · 8 exercises · 22 sets

Lateral Raises · Dumbbells

3 sets · 10 reps
Bench Press · Barbell

3 sets · 10 reps
Incline Bench Press · Dumbbells

3 sets · 10 reps
Seated Shoulder Press · Dumbbells

3 sets · 10 reps
Overhead Triceps Extensions · EZ bar

2 sets · 10 reps
Bench Press with Close Grip · Barbell

2 sets · 10 reps
Glute Ham Raises on Bosu Ball · Bodyweight

3 sets · 10 reps · Supersets
Leg Raises · Bodyweight

3 sets · 10 reps · Supersets