Program Description
Aesthetics and general fitness
Program Overview
- LevelBeginner, Intermediate, Advanced, Novice
- GoalAthletics, Bodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout90 minutes
- CreatedJul 06, 2024 04:00
- Last EditedJul 08, 2024 01:39
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2
Chin-Up (Weighted)
4
3
Decline Push Up
4
4
Kettlebell Swing
4
5
Lateral Raise (Dumbbell)
4
6
Farmer's Walk (Weighted)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2
Chin-Up (Weighted)
4
3
Decline Push Up
4
4
Kettlebell Swing
4
5
Lateral Raise (Dumbbell)
4
6
Farmer's Walk (Weighted)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2
Chin-Up (Weighted)
4
3
Decline Push Up
4
4
Kettlebell Swing
4
5
Lateral Raise (Dumbbell)
4
6
Farmer's Walk (Weighted)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2
Chin-Up (Weighted)
4
3
Decline Push Up
4
4
Kettlebell Swing
4
5
Lateral Raise (Dumbbell)
4
6
Farmer's Walk (Weighted)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2
Chin-Up (Weighted)
4
3
Decline Push Up
4
4
Kettlebell Swing
4
5
Lateral Raise (Dumbbell)
4
6
Farmer's Walk (Weighted)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2
Chin-Up (Weighted)
4
3
Decline Push Up
4
4
Kettlebell Swing
4
5
Lateral Raise (Dumbbell)
4
6
Farmer's Walk (Weighted)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
2
Barbell Row
4
3
Romanian Deadlift (Dumbbell)
4
4
Bulgarian Split Squat (Bodyweight)
4
5
Face Pull
4
6
Leg Raise (Captain's Chair)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
2
Barbell Row
4
3
Romanian Deadlift (Dumbbell)
4
4
Bulgarian Split Squat (Bodyweight)
4
5
Face Pull
4
6
Leg Raise (Captain's Chair)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
2
Barbell Row
4
3
Romanian Deadlift (Dumbbell)
4
4
Bulgarian Split Squat (Bodyweight)
4
5
Face Pull
4
6
Leg Raise (Captain's Chair)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
2
Barbell Row
4
3
Romanian Deadlift (Dumbbell)
4
4
Bulgarian Split Squat (Bodyweight)
4
5
Face Pull
4
6
Leg Raise (Captain's Chair)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
2
Barbell Row
4
3
Romanian Deadlift (Dumbbell)
4
4
Bulgarian Split Squat (Bodyweight)
4
5
Face Pull
4
6
Leg Raise (Captain's Chair)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
2
Barbell Row
4
3
Romanian Deadlift (Dumbbell)
4
4
Bulgarian Split Squat (Bodyweight)
4
5
Face Pull
4
6
Leg Raise (Captain's Chair)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
2
Military Press (Barbell)
4
3
Pull-Up (Weighted)
4
4
Dip (Bodyweight)
4
5
Lunge (Dumbbell)
4
6
Lateral Raise (Dumbbell)
3
7
Rear Delt Fly (Dumbbell)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
2
Military Press (Barbell)
4
3
Pull-Up (Weighted)
4
4
Dip (Bodyweight)
4
5
Lunge (Dumbbell)
4
6
Lateral Raise (Dumbbell)
3
7
Rear Delt Fly (Dumbbell)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
2
Military Press (Barbell)
4
3
Pull-Up (Weighted)
4
4
Dip (Bodyweight)
4
5
Lunge (Dumbbell)
4
6
Lateral Raise (Dumbbell)
3
7
Rear Delt Fly (Dumbbell)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
2
Military Press (Barbell)
4
3
Pull-Up (Weighted)
4
4
Dip (Bodyweight)
4
5
Lunge (Dumbbell)
4
6
Lateral Raise (Dumbbell)
3
7
Rear Delt Fly (Dumbbell)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
2
Military Press (Barbell)
4
3
Pull-Up (Weighted)
4
4
Dip (Bodyweight)
4
5
Lunge (Dumbbell)
4
6
Lateral Raise (Dumbbell)
3
7
Rear Delt Fly (Dumbbell)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
2
Military Press (Barbell)
4
3
Pull-Up (Weighted)
4
4
Dip (Bodyweight)
4
5
Lunge (Dumbbell)
4
6
Lateral Raise (Dumbbell)
3
7
Rear Delt Fly (Dumbbell)
3
Week 1
1 / 6 Weeks
Day 2
1
Incline Bench Press (Barbell)4 Sets
2
Barbell Row4 Sets
3
Romanian Deadlift (Dumbbell)4 Sets
4
Bulgarian Split Squat (Bodyweight)4 Sets
5
Face Pull4 Sets
6
Leg Raise (Captain's Chair)3 Sets
Day 1
1
Squat (Barbell)4 Sets
2
Chin-Up (Weighted)4 Sets
3
Decline Push Up4 Sets
4
Kettlebell Swing4 Sets
5
Lateral Raise (Dumbbell)4 Sets
6
Farmer's Walk (Weighted)3 Sets
Day 3
1
Clean Deadlift4 Sets
2
Military Press (Barbell)4 Sets
3
Pull-Up (Weighted)4 Sets
4
Dip (Bodyweight)4 Sets
5
Lunge (Dumbbell)4 Sets
6
Lateral Raise (Dumbbell)3 Sets
7
Rear Delt Fly (Dumbbell)3 Sets