Alpha Progression

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3-Sets-Fullbody

Fullbody-1 · 12 exercises · 34 sets

Seated Leg Curls · Machine

3 sets · 15 reps · 0 RIR
Hip Adduction · Machine

2 sets · 40 reps · 0 RIR · Supersets
Hip Abduction · Machine

2 sets · 40 reps · 0 RIR · Supersets
Romanian Deadlifts · Barbell

3 sets · 15 reps · 0 RIR
Leg Extensions · Machine

3 sets · 15 reps · 0 RIR
Pullovers · Machine

3 sets · 15 reps · 0 RIR
Lateral Raises · Machine

3 sets · 15 reps · 0 RIR
Reverse Flys · Cable

3 sets · 15 reps · 0 RIR · Supersets
Butterfly with Wide Grip · Machine

3 sets · 15 reps · 0 RIR · Supersets
Chest-Supported Low Rows with Overhand Grip · Machine

3 sets · 15 reps · 0 RIR
Hammer Curls · Dumbbells

3 sets · 15 reps · 0 RIR
Overhead Triceps Extensions · Cable

3 sets · 15 reps · 0 RIR

Auxillary-1 · 10 exercises · 31 sets

Hip Abduction · Machine

3 sets · 15 reps · 0 RIR · Supersets
Hip Adduction · Machine

3 sets · 15 reps · 0 RIR · Supersets
Lying Leg Curls · Machine

2 sets · 25 reps · 5+ RIR
Leg Extensions · Machine

2 sets · 25 reps · 5+ RIR
Front Raises · Cable

3 sets · 15 reps · 0 RIR
Shrugs · Machine

3 sets · 15 reps · 0 RIR
Standing Calf Raises · Smith machine

6 sets · 35 reps · 0 RIR
Glute Kickbacks · Cable

3 sets · 15 reps · 0 RIR
Reverse Wrist Curls on Bench · Dumbbells

3 sets · 20 reps · 0 RIR · Supersets
Wrist Curls on Bench · Dumbbells

3 sets · 20 reps · 0 RIR · Supersets

Off-Low-Intensity · 1 exercise · 4 sets

Running on Treadmill · Machine

4 sets · 1 mi

Fullbody-2 · 12 exercises · 34 sets

Seated Leg Curls · Machine

3 sets · 15 reps · 0 RIR
Hip Adduction · Machine

2 sets · 40 reps · 0 RIR · Supersets
Hip Abduction · Machine

2 sets · 40 reps · 0 RIR · Supersets
Hyperextensions on Roman Chair · Bodyweight

3 sets · 15 reps · 0 RIR
Hack Squats · Machine

3 sets · 15 reps · 0 RIR
Lat Pulldowns with Close Neutral Grip · Cable

3 sets · 15 reps · 0 RIR
Upright Rows · Barbell

3 sets · 15 reps · 0 RIR
Reverse Flys · Cable

3 sets · 15 reps · 0 RIR · Supersets
Incline Chest Press · Machine

3 sets · 15 reps · 0 RIR · Supersets
Chest-Supported T-Bar Rows with Wide Grip · Machine

3 sets · 15 reps · 0 RIR
Preacher Curls · Machine

3 sets · 15 reps · 0 RIR
Overhead Triceps Extensions · Cable

3 sets · 15 reps · 0 RIR

Auxillary-1 · 9 exercises · 28 sets

Hip Abduction · Machine

3 sets · 15 reps · 0 RIR · Supersets
Hip Adduction · Machine

3 sets · 15 reps · 0 RIR · Supersets
Lying Leg Curls · Machine

2 sets · 25 reps · 5+ RIR
Leg Extensions · Machine

2 sets · 25 reps · 5+ RIR
Deadlifts · Machine

3 sets · 15 reps · 0 RIR
Front Raises · Cable

3 sets · 15 reps · 0 RIR
Standing Calf Raises · Smith machine

6 sets · 35 reps · 0 RIR
Reverse Wrist Curls on Bench · Dumbbells

3 sets · 20 reps · 0 RIR · Supersets
Wrist Curls on Bench · Dumbbells

3 sets · 20 reps · 0 RIR · Supersets

Off-Low-Intensity · 1 exercise · 4 sets

Running on Treadmill · Machine

4 sets · 1 mi

Fullbody-3 · 12 exercises · 36 sets

Seated Leg Curls · Machine

3 sets · 15 reps · 0 RIR
Hip Adduction · Machine

2 sets · 40 reps · 0 RIR · Supersets
Hip Abduction · Machine

2 sets · 40 reps · 0 RIR · Supersets
Squats · Barbell

5 sets · 5 reps · 5+ RIR
Romanian Deadlifts · Barbell

3 sets · 15 reps · 0 RIR
Pullovers · Machine

3 sets · 15 reps · 0 RIR
Lateral Raises · Machine

3 sets · 15 reps · 0 RIR
Reverse Flys · Cable

3 sets · 15 reps · 0 RIR · Supersets
Butterfly with Wide Grip · Machine

3 sets · 15 reps · 0 RIR · Supersets
Chest-Supported Low Rows with Overhand Grip · Machine

3 sets · 15 reps · 0 RIR
Hammer Curls · Dumbbells

3 sets · 15 reps · 0 RIR
Overhead Triceps Extensions · Cable

3 sets · 15 reps · 0 RIR

Auxillary-1 · 10 exercises · 31 sets

Hip Abduction · Machine

3 sets · 15 reps · 0 RIR · Supersets
Hip Adduction · Machine

3 sets · 15 reps · 0 RIR · Supersets
Lying Leg Curls · Machine

2 sets · 25 reps · 5+ RIR
Leg Extensions · Machine

2 sets · 25 reps · 5+ RIR
Front Raises · Cable

3 sets · 15 reps · 0 RIR
Shrugs · Machine

3 sets · 15 reps · 0 RIR
Standing Calf Raises · Smith machine

6 sets · 35 reps · 0 RIR
Glute Kickbacks · Cable

3 sets · 15 reps · 0 RIR
Reverse Wrist Curls on Bench · Dumbbells

3 sets · 20 reps · 0 RIR · Supersets
Wrist Curls on Bench · Dumbbells

3 sets · 20 reps · 0 RIR · Supersets

Off-Low-Intensity · 1 exercise · 4 sets

Running on Treadmill · Machine

4 sets · 1 mi