10.8.6.4

Strength and Muscle

4 weeks / 6 days per week

4 weeks of 5x10. 4x8. 3x6. 2x4.

Reviews

0 reviews

Week 1

Chin-up

Assistance

1 x 10 reps

Hatfield Squat

Main

5 x 10 reps

Bench Press

Main

5 x 10 reps

Curl

Assistance

3 x 10 reps

Bent Over • Tricep Extension

Assistance

3 x 10 reps

Wrist curl dumbbell

Assistance

1 x 40 reps

Chin-up

Assistance

1 x 10 reps

Overhead • Press

Main

5 x 10 reps

Yates Row

Assistance

5 x 5 reps

Preacher Curl

Assistance

3 x 10 reps

Lying • Tricep Extension

Assistance

3 x 10 reps

Lying leg curl

Assistance

1 x 40 reps

Chin-up

Assistance

1 x 10 reps

Hatfield Squat

Main

5 x 10 reps

Bench Press

Main

5 x 10 reps

Hammer Curl

Assistance

3 x 10 reps

Lateral • Raise

Assistance

3 x 10 reps

Wrist curl dumbbell reverse

Assistance

1 x 40 reps

Chin-up

Assistance

1 x 10 reps

Overhead • Press

Main

5 x 10 reps

Seated Good Morning

Assistance

3 x 10 reps

Pullover

Assistance

3 x 10 reps

Leg Extension

Assistance

3 x 10 reps

Incline Dumbbell Curls

Assistance

1 x 20 reps

Chin-up

Assistance

1 x 10 reps

Hatfield Squat

Main

5 x 10 reps

Bench Press

Main

5 x 10 reps

Front • Raise

Assistance

3 x 10 reps

Incline • Reverse Fly

Assistance

3 x 10 reps

Wrist curl with cable

Assistance

1 x 30 reps

Chin-up

Assistance

1 x 10 reps

Overhead • Press

Main

5 x 10 reps

Shrug

Assistance

5 x 5 reps

Reverse Grip • Curl

Assistance

3 x 10 reps

Standing • Triceps Extension

Assistance

3 x 10 reps

Pulldown

Assistance

3 x 10 reps

Week 2

Chin-up

Assistance

1 x 10 reps

Hatfield Squat

Main

4 x 8 reps

Bench Press

Main

4 x 8 reps

Curl

Assistance

3 x 10 reps

Bent Over • Tricep Extension

Assistance

3 x 10 reps

Wrist curl dumbbell

Assistance

1 x 40 reps

Chin-up

Assistance

1 x 10 reps

Overhead • Press

Main

4 x 8 reps

Yates Row

Assistance

5 x 5 reps

Preacher Curl

Assistance

3 x 10 reps

Lying • Tricep Extension

Assistance

3 x 10 reps

Lying leg curl

Assistance

1 x 40 reps

Chin-up

Assistance

1 x 10 reps

Hatfield Squat

Main

4 x 8 reps

Bench Press

Main

4 x 8 reps

Hammer Curl

Assistance

3 x 10 reps

Lateral • Raise

Assistance

3 x 10 reps

Wrist curl dumbbell reverse

Assistance

1 x 40 reps

Chin-up

Assistance

1 x 10 reps

Overhead • Press

Main

4 x 8 reps

Seated Good Morning

Assistance

3 x 10 reps

Pullover

Assistance

3 x 10 reps

Leg Extension

Assistance

3 x 10 reps

Incline Dumbbell Curls

Assistance

1 x 20 reps

Chin-up

Assistance

1 x 10 reps

Hatfield Squat

Main

4 x 8 reps

Bench Press

Main

4 x 8 reps

Front • Raise

Assistance

3 x 10 reps

Incline • Reverse Fly

Assistance

3 x 10 reps

Wrist curl with cable

Assistance

1 x 30 reps

Chin-up

Assistance

1 x 10 reps

Overhead • Press

Main

4 x 8 reps

Shrug

Assistance

5 x 5 reps

Reverse Grip • Curl

Assistance

3 x 10 reps

Standing • Triceps Extension

Assistance

3 x 10 reps

Pulldown

Assistance

3 x 10 reps

Week 3

Chin-up

Assistance

1 x 10 reps

Hatfield Squat

Main

3 x 6 reps

Bench Press

Main

3 x 6 reps

Curl

Assistance

3 x 10 reps

Bent Over • Tricep Extension

Assistance

3 x 10 reps

Wrist curl dumbbell

Assistance

1 x 40 reps

Chin-up

Assistance

1 x 10 reps

Overhead • Press

Main

3 x 6 reps

Yates Row

Assistance

5 x 5 reps

Preacher Curl

Assistance

3 x 10 reps

Lying • Tricep Extension

Assistance

3 x 10 reps

Lying leg curl

Assistance

1 x 40 reps

Chin-up

Assistance

1 x 10 reps

Hatfield Squat

Main

3 x 6 reps

Bench Press

Main

3 x 6 reps

Hammer Curl

Assistance

3 x 10 reps

Lateral • Raise

Assistance

3 x 10 reps

Wrist curl dumbbell reverse

Assistance

1 x 40 reps

Chin-up

Assistance

1 x 10 reps

Overhead • Press

Main

3 x 6 reps

Seated Good Morning

Assistance

3 x 10 reps

Pullover

Assistance

3 x 10 reps

Leg Extension

Assistance

3 x 10 reps

Incline Dumbbell Curls

Assistance

1 x 20 reps

Chin-up

Assistance

1 x 10 reps

Hatfield Squat

Main

3 x 6 reps

Bench Press

Main

3 x 6 reps

Front • Raise

Assistance

3 x 10 reps

Incline • Reverse Fly

Assistance

3 x 10 reps

Wrist curl with cable

Assistance

1 x 30 reps

Chin-up

Assistance

1 x 10 reps

Overhead • Press

Main

3 x 6 reps

Shrug

Assistance

5 x 5 reps

Reverse Grip • Curl

Assistance

3 x 10 reps

Standing • Triceps Extension

Assistance

3 x 10 reps

Pulldown

Assistance

3 x 10 reps

Week 4

Chin-up

Assistance

1 x 10 reps

Hatfield Squat

Main

2 x 4 reps

Bench Press

Main

2 x 4 reps

Curl

Assistance

3 x 10 reps

Bent Over • Tricep Extension

Assistance

3 x 10 reps

Wrist curl dumbbell

Assistance

1 x 40 reps

Chin-up

Assistance

1 x 10 reps

Overhead • Press

Main

2 x 4 reps

Yates Row

Assistance

5 x 5 reps

Preacher Curl

Assistance

3 x 10 reps

Lying • Tricep Extension

Assistance

3 x 10 reps

Lying leg curl

Assistance

1 x 40 reps

Chin-up

Assistance

1 x 10 reps

Hatfield Squat

Main

2 x 4 reps

Bench Press

Main

2 x 4 reps

Hammer Curl

Assistance

3 x 10 reps

Lateral • Raise

Assistance

3 x 10 reps

Wrist curl dumbbell reverse

Assistance

1 x 40 reps

Chin-up

Assistance

1 x 10 reps

Overhead • Press

Main

2 x 4 reps

Seated Good Morning

Assistance

3 x 10 reps

Pullover

Assistance

3 x 10 reps

Leg Extension

Assistance

3 x 10 reps

Incline Dumbbell Curls

Assistance

1 x 20 reps

Chin-up

Assistance

1 x 10 reps

Hatfield Squat

Main

2 x 4 reps

Bench Press

Main

2 x 4 reps

Front • Raise

Assistance

3 x 10 reps

Incline • Reverse Fly

Assistance

3 x 10 reps

Wrist curl with cable

Assistance

1 x 30 reps

Chin-up

Assistance

1 x 10 reps

Overhead • Press

Main

2 x 4 reps

Shrug

Assistance

5 x 5 reps

Reverse Grip • Curl

Assistance

3 x 10 reps

Standing • Triceps Extension

Assistance

3 x 10 reps

Pulldown

Assistance

3 x 10 reps

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10.8.6.4

Strength and Muscle

4 weeks / 6 days per week

4 weeks of 5x10. 4x8. 3x6. 2x4.

Reviews

0 reviews

Week 1

Day 1

Chin-up

Hatfield Squat

Bench Press

Curl

Bent Over • Tricep Extension

Wrist curl dumbbell

Day 2

Chin-up

Overhead • Press

Yates Row

Preacher Curl

Lying • Tricep Extension

Lying leg curl

Day 3

Chin-up

Hatfield Squat

Bench Press

Hammer Curl

Lateral • Raise

Wrist curl dumbbell reverse

Day 4

Chin-up

Overhead • Press

Seated Good Morning

Pullover

Leg Extension

Incline Dumbbell Curls

Day 5

Chin-up

Hatfield Squat

Bench Press

Front • Raise

Incline • Reverse Fly

Wrist curl with cable

Day 6

Chin-up

Overhead • Press

Shrug

Reverse Grip • Curl

Standing • Triceps Extension

Pulldown

Week 2

Day 1

Chin-up

Hatfield Squat

Bench Press

Curl

Bent Over • Tricep Extension

Wrist curl dumbbell

Day 2

Chin-up

Overhead • Press

Yates Row

Preacher Curl

Lying • Tricep Extension

Lying leg curl

Day 3

Chin-up

Hatfield Squat

Bench Press

Hammer Curl

Lateral • Raise

Wrist curl dumbbell reverse

Day 4

Chin-up

Overhead • Press

Seated Good Morning

Pullover

Leg Extension

Incline Dumbbell Curls

Day 5

Chin-up