Michael

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1 athletes joined

Program Description

Michael Ramos

Program Overview

Level
Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
180 minutes
Created
Jun 18, 2025 02:36
Last Edited
Jun 18, 2025 03:25

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Bench Press (Barbell)

3

8 reps

-

2

Incline Chest Press (Machine)

2

12 reps

-

3

Pec Deck (Machine)

3

12 reps

-

4

Shoulder Press (Machine)

3

8 reps

-

5

Lateral Raise (Dumbbell)

3

12 reps

-

6

Lying Rear Lateral Raise

3

10 reps

-

7

Lateral Raise (Cable)

2

15 reps

-

Day 2

1

Squat (Barbell)

3

8 reps

-

2

Hack Squat

2

10 reps

-

3

Calf Raise (Machine)

1

1

2

8 reps

10 reps

12 reps

-

-

-

4

Leg Extension

4

12 reps

-

5

Leg Press (45 Degrees)

2

10 reps

-

Day 3

No exercises added to this day

Day 4

1

Chest Fly (Cable)

3

12 reps

-

2

Chest Press (Machine)

2

10 reps

-

3

Pec Deck (Machine)

3

12 reps

-

4

Bicep Curl (Dumbbell)

3

8 reps

-

5

Face Away Cable Curl

4

10 reps

-

6

Preacher Curl (Barbell)

3

12 reps

-

7

Tricep Pushdown (Cable)

3

8 reps

-

8

Skull Crusher (Barbell)

3

10 reps

-

9

Single Arm Tricep Extension (Cable)

3

12 reps

-

Day 5

1

Stiff Leg Deadlift

3

10 reps

-

2

Seated Hamstring Curl

1

2

8 reps

12 reps

-

-

3

Hyperextension

4

-

4

Hip Thrust (Machine)

2

12 reps

-

5

Romanian Deadlift (Dumbbell)

3

10 reps

-

Day 6

1

T-Bar Row

1

2

8 reps

10 reps

-

-

2

Standing Pullover (Cable)

4

12 reps

-

3

Lat Pulldown

3

12 reps

-

4

Shrug (Dumbbell)

3

8 reps

-

5

Dumbbell Row

1

2

8 reps

10 reps

-

-

Day 2

1

Squat (Barbell)

3 Sets

8 Reps

-

2

Hack Squat

2 Sets

10 Reps

-

3

Calf Raise (Machine)

1 Set

1 Set

2 Sets

8 Reps

10 Reps

12 Reps

-

-

-

4

Leg Extension

4 Sets

12 Reps

-

5

Leg Press (45 Degrees)

2 Sets

10 Reps

-

Day 3

No exercises added to this day

Day 1

1

Bench Press (Barbell)

3 Sets

8 Reps

-

2

Incline Chest Press (Machine)

2 Sets

12 Reps

-

3

Pec Deck (Machine)

3 Sets

12 Reps

-

4

Shoulder Press (Machine)

3 Sets

8 Reps

-

5

Lateral Raise (Dumbbell)

3 Sets

12 Reps

-

6

Lying Rear Lateral Raise

3 Sets

10 Reps

-

7

Lateral Raise (Cable)

2 Sets

15 Reps

-

Day 4

1

Chest Fly (Cable)

3 Sets

12 Reps

-

2

Chest Press (Machine)

2 Sets

10 Reps

-

3

Pec Deck (Machine)

3 Sets

12 Reps

-

4

Bicep Curl (Dumbbell)

3 Sets

8 Reps

-

5

Face Away Cable Curl

4 Sets

10 Reps

-

6

Preacher Curl (Barbell)

3 Sets

12 Reps

-

7

Tricep Pushdown (Cable)

3 Sets

8 Reps

-

8

Skull Crusher (Barbell)

3 Sets

10 Reps

-

9

Single Arm Tricep Extension (Cable)

3 Sets

12 Reps

-

Day 5

1

Stiff Leg Deadlift

3 Sets

10 Reps

-

2

Seated Hamstring Curl

1 Set

2 Sets

8 Reps

12 Reps

-

-

3

Hyperextension

4 Sets

-

4

Hip Thrust (Machine)

2 Sets

12 Reps

-

5

Romanian Deadlift (Dumbbell)

3 Sets

10 Reps

-

Day 6

1

T-Bar Row

1 Set

2 Sets

8 Reps

10 Reps

-

-

2

Standing Pullover (Cable)

4 Sets

12 Reps

-

3

Lat Pulldown

3 Sets

12 Reps

-

4

Shrug (Dumbbell)

3 Sets

8 Reps

-

5

Dumbbell Row

1 Set

2 Sets

8 Reps

10 Reps

-

-