Alpha Progression

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JNs Pure BB

Day 1 · 9 exercises · 25 sets

Lying Leg Curls · Machine

2 sets · 10 reps
Bulgarian Split Squats · Smith machine

3 sets · 8 reps · Supersets
Chest Press · Machine

3 sets · 12 reps · Supersets
Lat Pulldowns with Close Neutral Grip · Cable

2 sets · 15 reps
Skull Crushers · EZ bar

3 sets · 12 reps · Supersets
Seated Face Pulls with Rope · Cable

3 sets · 15 reps · Supersets
Standing Calf Raises · Smith machine

3 sets · 8 reps
Wrist Curls on Bench · Dumbbells

3 sets · 20 reps
N

Neck extension · Misc

3 sets · 20 reps

Day 2 · 6 exercises · 20 sets

Seated Shoulder Press · Dumbbells

3 sets · 10 reps
Romanian Deadlifts · Barbell

3 sets · 8 reps · Supersets
Lean Away Lateral Raises · Cable

4 sets · 12 reps · Supersets
Hammer Curls · Dumbbells

4 sets · 12 reps · Supersets
Overhead Triceps Extensions · Cable

3 sets · 10 reps · Dropsets · Supersets
Rows with Wide Grip · Cable

3 sets · 12 reps · Dropsets

Day 3 · 7 exercises · 24 sets

Lat Pulldowns with Reverse Grip · Cable

4 sets · 10 reps · Supersets
Decline Bench Press · Smith machine

4 sets · 10 reps · Supersets
Lying Leg Curls · Machine

3 sets · 12 reps · Supersets
R

Reverse nordic curl (med band) · Resistance bands

3 sets · 12 reps · Supersets
C

Concentration Curls · Cable

4 sets · 12 reps · Supersets
Decline Crunches · Bodyweight

3 sets · 15 reps · Supersets
Shrugs · Smith machine

3 sets · 12 reps

Day 4 · 7 exercises · 20 sets

Incline Bench Press · Dumbbells

2 sets · 12 reps
Incline Flys · Dumbbells

3 sets · 15 reps
B

Baysian Curls - Single · Cable

3 sets · 12 reps · Supersets
Triceps Pushdowns · Cable

3 sets · 8 reps · Dropsets · Supersets
Preacher Curls · Dumbbells

3 sets · 15 reps · Supersets
O

Overhead Triceps Extensions - Single · Cable

3 sets · 15 reps · Supersets
Standing Calf Raises · Smith machine

3 sets · 15 reps

Day 5 · 7 exercises · 21 sets

Rows with Close Grip · Cable

3 sets · 12 reps
Incline Bench Press · Smith machine

3 sets · 12 reps · Dropsets
Squats · Smith machine

3 sets · 8 reps
Kneeling Crunches · Cable

3 sets · 12 reps · Dropsets · Supersets
Incline Reverse Flys · Dumbbells

3 sets · 15 reps · Supersets
N

Neck flexion · Misc

3 sets · 20 reps
Reverse Wrist Curls on Bench · Dumbbells

3 sets · 20 reps