Program Description
Muscle Gain and Cardio
Program Overview
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout70 minutes
- CreatedMay 20, 2024 10:25
- Last EditedSep 10, 2024 07:24
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
2
Bench Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
3
Incline Bench Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
4
Chest Fly (Cable)
1
5
Dip (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
7
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
2
Bench Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
3
Incline Bench Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
4
Chest Fly (Cable)
1
5
Dip (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
7
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
2
Bench Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
3
Incline Bench Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
4
Chest Fly (Cable)
1
5
Dip (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
7
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
2
Bench Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
3
Incline Bench Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
4
Chest Fly (Cable)
1
5
Dip (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
7
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
2
Romanian Deadlift (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
3
Prowler Push
3
4
Walking Lunge (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
5
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
6
Reverse Wrist Curl (Barbell)
3
20 reps
7
Reverse Wrist Curl (Dumbbell)
3
20 reps
8
Wrist Curls
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
2
Romanian Deadlift (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
3
Prowler Push
3
4
Walking Lunge (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
5
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
6
Reverse Wrist Curl (Barbell)
3
20 reps
7
Reverse Wrist Curl (Dumbbell)
3
20 reps
8
Wrist Curls
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
2
Romanian Deadlift (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
3
Prowler Push
3
4
Walking Lunge (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
5
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
6
Reverse Wrist Curl (Barbell)
3
20 reps
7
Reverse Wrist Curl (Dumbbell)
3
20 reps
8
Wrist Curls
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
2
Romanian Deadlift (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
3
Prowler Push
3
4
Walking Lunge (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
5
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
6
Reverse Wrist Curl (Barbell)
3
20 reps
7
Reverse Wrist Curl (Dumbbell)
3
20 reps
8
Wrist Curls
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
2
Wide Grip Lat Pulldown
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
3
Seated Row (Cable)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
4
Underhand Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
5
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
6
Good Morning
1
1
1
12 reps
10 reps
8 reps
7
Chin-Up (Bodyweight)
3
10 reps
8
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
9
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
10
Reverse Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
2
Wide Grip Lat Pulldown
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
3
Seated Row (Cable)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
4
Underhand Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
5
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
6
Good Morning
1
1
1
12 reps
10 reps
8 reps
7
Chin-Up (Bodyweight)
3
10 reps
8
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
9
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
10
Reverse Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
2
Wide Grip Lat Pulldown
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
3
Seated Row (Cable)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
4
Underhand Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
5
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
6
Good Morning
1
1
1
12 reps
10 reps
8 reps
7
Chin-Up (Bodyweight)
3
10 reps
8
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
9
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
10
Reverse Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
2
Wide Grip Lat Pulldown
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
3
Seated Row (Cable)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
4
Underhand Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
5
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
6
Good Morning
1
1
1
12 reps
10 reps
8 reps
7
Chin-Up (Bodyweight)
3
10 reps
8
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
9
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
10
Reverse Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
15 reps
2
Pull-Up (Bodyweight)
1
15 reps
3
Burpee
1
15 reps
4
Overhead Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
6
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
7
Med Ball Slam
1
15 reps
8
Lateral Med Ball Throw
1
15 reps
9
Chin-Up (Bodyweight)
1
15 reps
10
Pistol Squat
1
15 reps
11
Box Jump
1
15 reps
12
Leg Press
1
1
1
12 reps
10 reps
8 reps
13
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
14
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
15 reps
2
Pull-Up (Bodyweight)
1
15 reps
3
Burpee
1
15 reps
4
Overhead Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
6
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
7
Med Ball Slam
1
15 reps
8
Lateral Med Ball Throw
1
15 reps
9
Chin-Up (Bodyweight)
1
15 reps
10
Pistol Squat
1
15 reps
11
Box Jump
1
15 reps
12
Leg Press
1
1
1
12 reps
10 reps
8 reps
13
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
14
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
15 reps
2
Pull-Up (Bodyweight)
1
15 reps
3
Burpee
1
15 reps
4
Overhead Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
6
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
7
Med Ball Slam
1
15 reps
8
Lateral Med Ball Throw
1
15 reps
9
Chin-Up (Bodyweight)
1
15 reps
10
Pistol Squat
1
15 reps
11
Box Jump
1
15 reps
12
Leg Press
1
1
1
12 reps
10 reps
8 reps
13
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
14
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
15 reps
2
Pull-Up (Bodyweight)
1
15 reps
3
Burpee
1
15 reps
4
Overhead Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
6
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
7
Med Ball Slam
1
15 reps
8
Lateral Med Ball Throw
1
15 reps
9
Chin-Up (Bodyweight)
1
15 reps
10
Pistol Squat
1
15 reps
11
Box Jump
1
15 reps
12
Leg Press
1
1
1
12 reps
10 reps
8 reps
13
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
14
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
Week 1
1 / 4 Weeks
Day 1
1
Push Up3 Sets
10 Reps
2
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
3
Incline Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
4
Chest Fly (Cable)1 Set
5
Dip (Bodyweight)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Tricep Rope Push Down (Cable)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
7
Single Arm Tricep Extension (Cable)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
Day 2
1
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
2
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
3
Prowler Push3 Sets
4
Walking Lunge (Dumbbell)1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
5
Standing Calf Raise1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
6
Reverse Wrist Curl (Barbell)3 Sets
20 Reps
7
Reverse Wrist Curl (Dumbbell)3 Sets
20 Reps
8
Wrist Curls3 Sets
20 Reps
Day 3
1
Pull-Up (Bodyweight)3 Sets
10 Reps
2
Wide Grip Lat Pulldown1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
3
Seated Row (Cable)1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
4
Underhand Lat Pulldown1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Single Arm Row (Dumbbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Good Morning1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
7
Chin-Up (Bodyweight)3 Sets
10 Reps
8
Bicep Curl (Barbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
9
Preacher Curl (Dumbbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
10
Reverse Bicep Curl (EZ Bar)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
Day 4
1
Push Up1 Set
15 Reps
2
Pull-Up (Bodyweight)1 Set
15 Reps
3
Burpee1 Set
15 Reps
4
Overhead Press (Barbell)1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
5
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Rear Delt Fly (Dumbbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
7
Med Ball Slam1 Set
15 Reps
8
Lateral Med Ball Throw1 Set
15 Reps
9
Chin-Up (Bodyweight)1 Set
15 Reps
10
Pistol Squat1 Set
15 Reps
11
Box Jump1 Set
15 Reps
12
Leg Press1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
13
Hamstring Curl1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
14
Standing Calf Raise1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps