Program Description
Bowflex, 110lb bb max, light dbs
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting
- EquipmentAt Home
- Program Length8 weeks
- Time Per Workout40 minutes
- CreatedOct 22, 2024 12:43
- Last EditedJun 18, 2025 07:54

Summary
Embark on an 8-week fitness journey with Prog1, designed for those ready to elevate their strength training with just two sessions per week. This program combines targeted exercises like Pull Throughs, Squats, and Incline Bench Presses to sculpt your legs, chest, and back, ensuring balanced muscle development. Each workout is crafted to challenge you while fitting seamlessly into your schedule, making it perfect for at-home training. Get ready to transform your physique and build lasting strength!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Standing Shoulder Press (Dumbbell)
3
12 reps
-
4
Wide Grip Lat Pulldown
3
15 reps
-
5
Hip Thrust (Barbell)
3
15 reps
-
6
Face Pull
4
15 reps
-
7
Glute Kickback (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Standing Shoulder Press (Dumbbell)
3
12 reps
-
4
Wide Grip Lat Pulldown
3
15 reps
-
5
Hip Thrust (Barbell)
3
15 reps
-
6
Face Pull
4
15 reps
-
7
Glute Kickback (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Standing Shoulder Press (Dumbbell)
3
12 reps
-
4
Wide Grip Lat Pulldown
3
15 reps
-
5
Hip Thrust (Barbell)
3
15 reps
-
6
Face Pull
4
15 reps
-
7
Glute Kickback (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Standing Shoulder Press (Dumbbell)
3
12 reps
-
4
Wide Grip Lat Pulldown
3
15 reps
-
5
Hip Thrust (Barbell)
3
15 reps
-
6
Face Pull
4
15 reps
-
7
Glute Kickback (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Standing Shoulder Press (Dumbbell)
3
12 reps
-
4
Wide Grip Lat Pulldown
3
15 reps
-
5
Hip Thrust (Barbell)
3
15 reps
-
6
Face Pull
4
15 reps
-
7
Glute Kickback (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Standing Shoulder Press (Dumbbell)
3
12 reps
-
4
Wide Grip Lat Pulldown
3
15 reps
-
5
Hip Thrust (Barbell)
3
15 reps
-
6
Face Pull
4
15 reps
-
7
Glute Kickback (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Standing Shoulder Press (Dumbbell)
3
12 reps
-
4
Wide Grip Lat Pulldown
3
15 reps
-
5
Hip Thrust (Barbell)
3
15 reps
-
6
Face Pull
4
15 reps
-
7
Glute Kickback (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Standing Shoulder Press (Dumbbell)
3
12 reps
-
4
Wide Grip Lat Pulldown
3
15 reps
-
5
Hip Thrust (Barbell)
3
15 reps
-
6
Face Pull
4
15 reps
-
7
Glute Kickback (Cable)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
3
15 reps
-
2
Leg Extension
3
15 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Barbell Row
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
3
15 reps
-
2
Leg Extension
3
15 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Barbell Row
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
3
15 reps
-
2
Leg Extension
3
15 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Barbell Row
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
3
15 reps
-
2
Leg Extension
3
15 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Barbell Row
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
3
15 reps
-
2
Leg Extension
3
15 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Barbell Row
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
3
15 reps
-
2
Leg Extension
3
15 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Barbell Row
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
3
15 reps
-
2
Leg Extension
3
15 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Barbell Row
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
3
15 reps
-
2
Leg Extension
3
15 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Barbell Row
3
12 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Pull Through (Cable)3 Sets
15 Reps
-
2
Leg Extension3 Sets
15 Reps
-
3
Straight Leg Calf Raise3 Sets
15 Reps
-
4
Hip Abductor (Machine)3 Sets
15 Reps
-
5
Incline Bench Press (Dumbbell)3 Sets
12 Reps
-
6
Lateral Raise (Dumbbell)3 Sets
15 Reps
-
7
Barbell Row3 Sets
12 Reps
-
Day 1
1
Lying Leg Curl3 Sets
15 Reps
-
2
Squat (Barbell)3 Sets
8 Reps
-
3
Standing Shoulder Press (Dumbbell)3 Sets
12 Reps
-
4
Wide Grip Lat Pulldown3 Sets
15 Reps
-
5
Hip Thrust (Barbell)3 Sets
15 Reps
-
6
Face Pull4 Sets
15 Reps
-
7
Glute Kickback (Cable)2 Sets
15 Reps
-