logo
3 day Full Body Supersets Newborn Baby edition
by WB
1 athletes joined
5.0
(1 rating)
Program Description
Maintaining mass when your life gets turned upside down. Run this twice a week, or more. Try to keep at least 1 rest day between sessions. Go heavy, go hard. You will also work on conditioning.
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
80 minutes
Created
May 18, 2024 04:42
Last Edited
Jun 13, 2024 08:44
down_app
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
2A
Goblet Squat
3 Sets
10 Reps
2B
Romanian Deadlift (Barbell)
3 Sets
10 Reps
3A
Lat Pulldown
3 Sets
3B
Lateral Raise (Dumbbell)
3 Sets
4A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
4B
Tricep Pushdown (Cable)
3 Sets
12 Reps
Day 2
1
Box Squat (Barbell)
5 Sets
10 Reps
2A
Hamstring Curl
3 Sets
2B
Chest Fly (Dumbbell)
3 Sets
3A
Neck Work
4 Sets
3B
Standing Calf Raise
4 Sets
4A
Parralel Pullup
3 Sets
4B
Rear Delt Fly (Machine)
3 Sets
5A
Hammer Curl
3 Sets
5B
Overhead Tricep Extension (Cable)
3 Sets
Day 3
1A
Chest Supported Row (Machine)
10 Sets
10 Reps
1B
Hammer Strength Bench Press
10 Sets
10 Reps
2A
Face Pull
4 Sets
15 Reps
2B
Neck Work Cable
4 Sets
20 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
2A
Goblet Squat
3 Sets
10 Reps
2B
Romanian Deadlift (Barbell)
3 Sets
10 Reps
3A
Lat Pulldown
3 Sets
3B
Lateral Raise (Dumbbell)
3 Sets
4A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
4B
Tricep Pushdown (Cable)
3 Sets
12 Reps
Day 2
1
Box Squat (Barbell)
5 Sets
10 Reps
2A
Hamstring Curl
3 Sets
2B
Chest Fly (Dumbbell)
3 Sets
3A
Neck Work
4 Sets
3B
Standing Calf Raise
4 Sets
4A
Parralel Pullup
3 Sets
4B
Rear Delt Fly (Machine)
3 Sets
5A
Hammer Curl
3 Sets
5B
Overhead Tricep Extension (Cable)
3 Sets
Day 3
1A
Chest Supported Row (Machine)
10 Sets
10 Reps
1B
Hammer Strength Bench Press
10 Sets
10 Reps
2A
Face Pull
4 Sets
15 Reps
2B
Neck Work Cable
4 Sets
20 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
2A
Goblet Squat
3 Sets
10 Reps
2B
Romanian Deadlift (Barbell)
3 Sets
10 Reps
3A
Lat Pulldown
3 Sets
3B
Lateral Raise (Dumbbell)
3 Sets
4A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
4B
Tricep Pushdown (Cable)
3 Sets
12 Reps
Day 2
1
Box Squat (Barbell)
5 Sets
10 Reps
2A
Hamstring Curl
3 Sets
2B
Chest Fly (Dumbbell)
3 Sets
3A
Neck Work
4 Sets
3B
Standing Calf Raise
4 Sets
4A
Parralel Pullup
3 Sets
4B
Rear Delt Fly (Machine)
3 Sets
5A
Hammer Curl
3 Sets
5B
Overhead Tricep Extension (Cable)
3 Sets
Day 3
1A
Chest Supported Row (Machine)
10 Sets
10 Reps
1B
Hammer Strength Bench Press
10 Sets
10 Reps
2A
Face Pull
4 Sets
15 Reps
2B
Neck Work Cable
4 Sets
20 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
2A
Goblet Squat
3 Sets
10 Reps
2B
Romanian Deadlift (Barbell)
3 Sets
10 Reps
3A
Lat Pulldown
3 Sets
3B
Lateral Raise (Dumbbell)
3 Sets
4A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
4B
Tricep Pushdown (Cable)
3 Sets
12 Reps
Day 2
1
Box Squat (Barbell)
5 Sets
10 Reps
2A
Hamstring Curl
3 Sets
2B
Chest Fly (Dumbbell)
3 Sets
3A
Neck Work
4 Sets
3B
Standing Calf Raise
4 Sets
4A
Parralel Pullup
3 Sets
4B
Rear Delt Fly (Machine)
3 Sets
5A
Hammer Curl
3 Sets
5B
Overhead Tricep Extension (Cable)
3 Sets
Day 3
1A
Chest Supported Row (Machine)
10 Sets
10 Reps
1B
Hammer Strength Bench Press
10 Sets
10 Reps
2A
Face Pull
4 Sets
15 Reps
2B
Neck Work Cable
4 Sets
20 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
2A
Goblet Squat
3 Sets
10 Reps
2B
Romanian Deadlift (Barbell)
3 Sets
10 Reps
3A
Lat Pulldown
3 Sets
3B
Lateral Raise (Dumbbell)
3 Sets
4A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
4B
Tricep Pushdown (Cable)
3 Sets
12 Reps
Day 2
1
Box Squat (Barbell)
5 Sets
10 Reps
2A
Hamstring Curl
3 Sets
2B
Chest Fly (Dumbbell)
3 Sets
3A
Neck Work
4 Sets
3B
Standing Calf Raise
4 Sets
4A
Parralel Pullup
3 Sets
4B
Rear Delt Fly (Machine)
3 Sets
5A
Hammer Curl
3 Sets
5B
Overhead Tricep Extension (Cable)
3 Sets
Day 3
1A
Chest Supported Row (Machine)
10 Sets
10 Reps
1B
Hammer Strength Bench Press
10 Sets
10 Reps
2A
Face Pull
4 Sets
15 Reps
2B
Neck Work Cable
4 Sets
20 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
2A
Goblet Squat
3 Sets
10 Reps
2B
Romanian Deadlift (Barbell)
3 Sets
10 Reps
3A
Lat Pulldown
3 Sets
3B
Lateral Raise (Dumbbell)
3 Sets
4A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
4B
Tricep Pushdown (Cable)
3 Sets
12 Reps
Day 2
1
Box Squat (Barbell)
5 Sets
10 Reps
2A
Hamstring Curl
3 Sets
2B
Chest Fly (Dumbbell)
3 Sets
3A
Neck Work
4 Sets
3B
Standing Calf Raise
4 Sets
4A
Parralel Pullup
3 Sets
4B
Rear Delt Fly (Machine)
3 Sets
5A
Hammer Curl
3 Sets
5B
Overhead Tricep Extension (Cable)
3 Sets
Day 3
1A
Chest Supported Row (Machine)
10 Sets
10 Reps
1B
Hammer Strength Bench Press
10 Sets
10 Reps
2A
Face Pull
4 Sets
15 Reps
2B
Neck Work Cable
4 Sets
20 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
2A
Goblet Squat
3 Sets
10 Reps
2B
Romanian Deadlift (Barbell)
3 Sets
10 Reps
3A
Lat Pulldown
3 Sets
3B
Lateral Raise (Dumbbell)
3 Sets
4A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
4B
Tricep Pushdown (Cable)
3 Sets
12 Reps
Day 2
1
Box Squat (Barbell)
5 Sets
10 Reps
2A
Hamstring Curl
3 Sets
2B
Chest Fly (Dumbbell)
3 Sets
3A
Neck Work
4 Sets
3B
Standing Calf Raise
4 Sets
4A
Parralel Pullup
3 Sets
4B
Rear Delt Fly (Machine)
3 Sets
5A
Hammer Curl
3 Sets
5B
Overhead Tricep Extension (Cable)
3 Sets
Day 3
1A
Chest Supported Row (Machine)
10 Sets
10 Reps
1B
Hammer Strength Bench Press
10 Sets
10 Reps
2A
Face Pull
4 Sets
15 Reps
2B
Neck Work Cable
4 Sets
20 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
2A
Goblet Squat
3 Sets
10 Reps
2B
Romanian Deadlift (Barbell)
3 Sets
10 Reps
3A
Lat Pulldown
3 Sets
3B
Lateral Raise (Dumbbell)
3 Sets
4A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
4B
Tricep Pushdown (Cable)
3 Sets
12 Reps
Day 2
1
Box Squat (Barbell)
5 Sets
10 Reps
2A
Hamstring Curl
3 Sets
2B
Chest Fly (Dumbbell)
3 Sets
3A
Neck Work
4 Sets
3B
Standing Calf Raise
4 Sets
4A
Parralel Pullup
3 Sets
4B
Rear Delt Fly (Machine)
3 Sets
5A
Hammer Curl
3 Sets
5B
Overhead Tricep Extension (Cable)
3 Sets
Day 3
1A
Chest Supported Row (Machine)
10 Sets
10 Reps
1B
Hammer Strength Bench Press
10 Sets
10 Reps
2A
Face Pull
4 Sets
15 Reps
2B
Neck Work Cable
4 Sets
20 Reps