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Програма Живко
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Program Description
Програма за Живко
Program Overview
Level
Intermediate, Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Apr 24, 2024 07:30
Last Edited
May 07, 2024 10:24
down_app
Week 1
1 / 8 Weeks
Day 2
1
Larsen Press (Barbell)
2 Sets
10-12 Reps
2
Underhand Lat Pulldown
3 Sets
10-12 Reps
3
Pec Deck (Machine)
2 Sets
12+ Reps
4
Chest Supported Row (Machine)
3 Sets
15 Reps
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15+ Reps
6+ Reps
5+ Reps
6
Rear Delt Neck Supported
1 Set
1 Set
1 Set
15+ Reps
6+ Reps
5+ Reps
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12+ Reps
6+ Reps
5+ Reps
8
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12+ Reps
6+ Reps
5+ Reps
Day 4
1
Wide Grip Pull-Up
3 Sets
AMRAP
2
Shoulder Press (Plate Loaded)
2 Sets
10-12 Reps
3
Seated Row (Cable)
3 Sets
12+ Reps
4
Dip (Weighted)
2 Sets
12-15 Reps
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12+ Reps
6+ Reps
5+ Reps
6
Reverse Pec Deck
1 Set
1 Set
1 Set
15 Reps
6 Reps
5 Reps
7
Skull Crusher
3 Sets
10-12 Reps
8
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
2
Romanian Deadlift (Barbell)
2 Sets
10-12 Reps
3
Leg Extension
2 Sets
12-15 Reps
4A
Leg Raise (Captain's Chair)
2 Sets
AMRAP
5
Walking Lunge (Dumbbell)
2 Sets
20 Reps
6A
Neck Curl
2 Sets
20+ Reps
7
Standing Calf Raise
3 Sets
12 Reps
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
2
Romanian Deadlift (Barbell)
2 Sets
10-12 Reps
3
Leg Press (45 Degrees)
2 Sets
12-15 Reps
4A
Neck Curl
2 Sets
20+ Reps
5
Lying Leg Curl
2 Sets
12-15 Reps
6
Standing Calf Raise
3 Sets
12 Reps
7
Decline Crunch (Weighted)
2 Sets
AMRAP
Day 2
1
Larsen Press (Barbell)
2 Sets
10-12 Reps
2
Underhand Lat Pulldown
3 Sets
10-12 Reps
3
Pec Deck (Machine)
2 Sets
12+ Reps
4
Chest Supported Row (Machine)
3 Sets
15 Reps
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15+ Reps
6+ Reps
5+ Reps
6
Rear Delt Neck Supported
1 Set
1 Set
1 Set
15+ Reps
6+ Reps
5+ Reps
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12+ Reps
6+ Reps
5+ Reps
8
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12+ Reps
6+ Reps
5+ Reps
Day 4
1
Wide Grip Pull-Up
3 Sets
AMRAP
2
Shoulder Press (Plate Loaded)
2 Sets
10-12 Reps
3
Seated Row (Cable)
3 Sets
12+ Reps
4
Dip (Weighted)
2 Sets
12-15 Reps
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12+ Reps
6+ Reps
5+ Reps
6
Reverse Pec Deck
1 Set
1 Set
1 Set
15 Reps
6 Reps
5 Reps
7
Skull Crusher
3 Sets
10-12 Reps
8
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
2
Romanian Deadlift (Barbell)
2 Sets
10-12 Reps
3
Leg Extension
2 Sets
12-15 Reps
4A
Leg Raise (Captain's Chair)
2 Sets
AMRAP
5
Walking Lunge (Dumbbell)
2 Sets
20 Reps
6A
Neck Curl
2 Sets
20+ Reps
7
Standing Calf Raise
3 Sets
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
2
Romanian Deadlift (Barbell)
2 Sets
10-12 Reps
3
Leg Press (45 Degrees)
2 Sets
12-15 Reps
4A
Neck Curl
2 Sets
20+ Reps
5
Lying Leg Curl
2 Sets
12-15 Reps
6
Standing Calf Raise
3 Sets
12 Reps
7
Decline Crunch (Weighted)
2 Sets
AMRAP
Day 2
1
Larsen Press (Barbell)
2 Sets
10-12 Reps
2
Underhand Lat Pulldown
3 Sets
10-12 Reps
3
Pec Deck (Machine)
2 Sets
12+ Reps
4
Chest Supported Row (Machine)
3 Sets
15 Reps
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15+ Reps
6+ Reps
5+ Reps
6
Rear Delt Neck Supported
1 Set
1 Set
1 Set
15+ Reps
6+ Reps
5+ Reps
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12+ Reps
6+ Reps
5+ Reps
8
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12+ Reps
6+ Reps
5+ Reps
Day 4
1
Wide Grip Pull-Up
3 Sets
AMRAP
2
Shoulder Press (Plate Loaded)
2 Sets
10-12 Reps
3
Seated Row (Cable)
3 Sets
12+ Reps
4
Dip (Weighted)
2 Sets
12-15 Reps
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12+ Reps
6+ Reps
5+ Reps
6
Reverse Pec Deck
1 Set
1 Set
1 Set
15 Reps
6 Reps
5 Reps
7
Skull Crusher
3 Sets
10-12 Reps
8
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
2
Romanian Deadlift (Barbell)
2 Sets
10-12 Reps
3
Leg Extension
2 Sets
12-15 Reps
4A
Leg Raise (Captain's Chair)
2 Sets
AMRAP
5
Walking Lunge (Dumbbell)
2 Sets
20 Reps
6A
Neck Curl
2 Sets
20+ Reps
7
Standing Calf Raise
3 Sets
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
2
Romanian Deadlift (Barbell)
2 Sets
10-12 Reps
3
Leg Press (45 Degrees)
2 Sets
12-15 Reps
4A
Neck Curl
2 Sets
20+ Reps
5
Lying Leg Curl
2 Sets
12-15 Reps
6
Standing Calf Raise
3 Sets
12 Reps
7
Decline Crunch (Weighted)
2 Sets
AMRAP
Day 2
1
Larsen Press (Barbell)
2 Sets
10-12 Reps
2
Underhand Lat Pulldown
3 Sets
10-12 Reps
3
Pec Deck (Machine)
2 Sets
12+ Reps
4
Chest Supported Row (Machine)
3 Sets
15 Reps
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15+ Reps
6+ Reps
5+ Reps
6
Rear Delt Neck Supported
1 Set
1 Set
1 Set
15+ Reps
6+ Reps
5+ Reps
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12+ Reps
6+ Reps
5+ Reps
8
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12+ Reps
6+ Reps
5+ Reps
Day 4
1
Wide Grip Pull-Up
3 Sets
AMRAP
2
Shoulder Press (Plate Loaded)
2 Sets
10-12 Reps
3
Seated Row (Cable)
3 Sets
12+ Reps
4
Dip (Weighted)
2 Sets
12-15 Reps
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12+ Reps
6+ Reps
5+ Reps
6
Reverse Pec Deck
1 Set
1 Set
1 Set
15 Reps
6 Reps
5 Reps
7
Skull Crusher
3 Sets
10-12 Reps
8
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
2
Romanian Deadlift (Barbell)
2 Sets
10-12 Reps
3
Leg Extension
2 Sets
12-15 Reps
4A
Leg Raise (Captain's Chair)
2 Sets
AMRAP
5
Walking Lunge (Dumbbell)
2 Sets
20 Reps
6A
Neck Curl
2 Sets
20+ Reps
7
Standing Calf Raise
3 Sets
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
2
Romanian Deadlift (Barbell)
2 Sets
10-12 Reps
3
Leg Press (45 Degrees)
2 Sets
12-15 Reps
4A
Neck Curl
2 Sets
20+ Reps
5
Lying Leg Curl
2 Sets
12-15 Reps
6
Standing Calf Raise
3 Sets
12 Reps
7
Decline Crunch (Weighted)
2 Sets
AMRAP
Day 2
1
Larsen Press (Barbell)
2 Sets
10-12 Reps
2
Underhand Lat Pulldown
3 Sets
10-12 Reps
3
Pec Deck (Machine)
2 Sets
12+ Reps
4
Chest Supported Row (Machine)
3 Sets
15 Reps
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15+ Reps
6+ Reps
5+ Reps
6
Rear Delt Neck Supported
1 Set
1 Set
1 Set
15+ Reps
6+ Reps
5+ Reps
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12+ Reps
6+ Reps
5+ Reps
8
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12+ Reps
6+ Reps
5+ Reps
Day 4
1
Wide Grip Pull-Up
3 Sets
AMRAP
2
Shoulder Press (Plate Loaded)
2 Sets
10-12 Reps
3
Seated Row (Cable)
3 Sets
12+ Reps
4
Dip (Weighted)
2 Sets
12-15 Reps
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12+ Reps
6+ Reps
5+ Reps
6
Reverse Pec Deck
1 Set
1 Set
1 Set
15 Reps
6 Reps
5 Reps
7
Skull Crusher
3 Sets
10-12 Reps
8
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
2
Romanian Deadlift (Barbell)
2 Sets
10-12 Reps
3
Leg Extension
2 Sets
12-15 Reps
4A
Leg Raise (Captain's Chair)
2 Sets
AMRAP
5
Walking Lunge (Dumbbell)
2 Sets
20 Reps
6A
Neck Curl
2 Sets
20+ Reps
7
Standing Calf Raise
3 Sets
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
2
Romanian Deadlift (Barbell)
2 Sets
10-12 Reps
3
Leg Press (45 Degrees)
2 Sets
12-15 Reps
4A
Neck Curl
2 Sets
20+ Reps
5
Lying Leg Curl
2 Sets
12-15 Reps
6
Standing Calf Raise
3 Sets
12 Reps
7
Decline Crunch (Weighted)
2 Sets
AMRAP
Day 2
1
Larsen Press (Barbell)
2 Sets
10-12 Reps
2
Underhand Lat Pulldown
3 Sets
10-12 Reps
3
Pec Deck (Machine)
2 Sets
12+ Reps
4
Chest Supported Row (Machine)
3 Sets
15 Reps
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15+ Reps
6+ Reps
5+ Reps
6
Rear Delt Neck Supported
1 Set
1 Set
1 Set
15+ Reps
6+ Reps
5+ Reps
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12+ Reps
6+ Reps
5+ Reps
8
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12+ Reps
6+ Reps
5+ Reps
Day 4
1
Wide Grip Pull-Up
3 Sets
AMRAP
2
Shoulder Press (Plate Loaded)
2 Sets
10-12 Reps
3
Seated Row (Cable)
3 Sets
12+ Reps
4
Dip (Weighted)
2 Sets
12-15 Reps
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12+ Reps
6+ Reps
5+ Reps
6
Reverse Pec Deck
1 Set
1 Set
1 Set
15 Reps
6 Reps
5 Reps
7
Skull Crusher
3 Sets
10-12 Reps
8
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
2
Romanian Deadlift (Barbell)
2 Sets
10-12 Reps
3
Leg Extension
2 Sets
12-15 Reps
4A
Leg Raise (Captain's Chair)
2 Sets
AMRAP
5
Walking Lunge (Dumbbell)
2 Sets
20 Reps
6A
Neck Curl
2 Sets
20+ Reps
7
Standing Calf Raise
3 Sets
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
2
Romanian Deadlift (Barbell)
2 Sets
10-12 Reps
3
Leg Press (45 Degrees)
2 Sets
12-15 Reps
4A
Neck Curl
2 Sets
20+ Reps
5
Lying Leg Curl
2 Sets
12-15 Reps
6
Standing Calf Raise
3 Sets
12 Reps
7
Decline Crunch (Weighted)
2 Sets
AMRAP
Day 2
1
Larsen Press (Barbell)
2 Sets
10-12 Reps
2
Underhand Lat Pulldown
3 Sets
10-12 Reps
3
Pec Deck (Machine)
2 Sets
12+ Reps
4
Chest Supported Row (Machine)
3 Sets
15 Reps
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15+ Reps
6+ Reps
5+ Reps
6
Rear Delt Neck Supported
1 Set
1 Set
1 Set
15+ Reps
6+ Reps
5+ Reps
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12+ Reps
6+ Reps
5+ Reps
8
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12+ Reps
6+ Reps
5+ Reps
Day 4
1
Wide Grip Pull-Up
3 Sets
AMRAP
2
Shoulder Press (Plate Loaded)
2 Sets
10-12 Reps
3
Seated Row (Cable)
3 Sets
12+ Reps
4
Dip (Weighted)
2 Sets
12-15 Reps
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12+ Reps
6+ Reps
5+ Reps
6
Reverse Pec Deck
1 Set
1 Set
1 Set
15 Reps
6 Reps
5 Reps
7
Skull Crusher
3 Sets
10-12 Reps
8
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
2
Romanian Deadlift (Barbell)
2 Sets
10-12 Reps
3
Leg Extension
2 Sets
12-15 Reps
4A
Leg Raise (Captain's Chair)
2 Sets
AMRAP
5
Walking Lunge (Dumbbell)
2 Sets
20 Reps
6A
Neck Curl
2 Sets
20+ Reps
7
Standing Calf Raise
3 Sets
12 Reps
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
2
Romanian Deadlift (Barbell)
2 Sets
10-12 Reps
3
Leg Press (45 Degrees)
2 Sets
12-15 Reps
4A
Neck Curl
2 Sets
20+ Reps
5
Lying Leg Curl
2 Sets
12-15 Reps
6
Standing Calf Raise
3 Sets
12 Reps
7
Decline Crunch (Weighted)
2 Sets
AMRAP
Day 2
1
Larsen Press (Barbell)
2 Sets
10-12 Reps
2
Underhand Lat Pulldown
3 Sets
10-12 Reps
3
Pec Deck (Machine)
2 Sets
12+ Reps
4
Chest Supported Row (Machine)
3 Sets
15 Reps
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15+ Reps
6+ Reps
5+ Reps
6
Rear Delt Neck Supported
1 Set
1 Set
1 Set
15+ Reps
6+ Reps
5+ Reps
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12+ Reps
6+ Reps
5+ Reps
8
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12+ Reps
6+ Reps
5+ Reps
Day 4
1
Wide Grip Pull-Up
3 Sets
AMRAP
2
Shoulder Press (Plate Loaded)
2 Sets
10-12 Reps
3
Seated Row (Cable)
3 Sets
12+ Reps
4
Dip (Weighted)
2 Sets
12-15 Reps
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12+ Reps
6+ Reps
5+ Reps
6
Reverse Pec Deck
1 Set
1 Set
1 Set
15 Reps
6 Reps
5 Reps
7
Skull Crusher
3 Sets
10-12 Reps
8
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
2
Romanian Deadlift (Barbell)
2 Sets
10-12 Reps
3
Leg Extension
2 Sets
12-15 Reps
4A
Leg Raise (Captain's Chair)
2 Sets
AMRAP
5
Walking Lunge (Dumbbell)
2 Sets
20 Reps
6A
Neck Curl
2 Sets
20+ Reps
7
Standing Calf Raise
3 Sets
12 Reps
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
2
Romanian Deadlift (Barbell)
2 Sets
10-12 Reps
3
Leg Press (45 Degrees)
2 Sets
12-15 Reps
4A
Neck Curl
2 Sets
20+ Reps
5
Lying Leg Curl
2 Sets
12-15 Reps
6
Standing Calf Raise
3 Sets
12 Reps
7
Decline Crunch (Weighted)
2 Sets
AMRAP