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4x Full body + 1x weak parts
by Andio
3 athletes joined
Program Description
Hypertrophy
Program Overview
Level
Advanced
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Apr 19, 2024 07:45
Last Edited
May 27, 2024 02:57
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Week 1
1 / 4 Weeks
Day 5
1
Pec Deck (Machine)
2 Sets
10 Reps
@8.5
2
Incline Bench Press (Smith Machine)
2 Sets
10 Reps
@8.5
3
Seated Calf Raise
2 Sets
12 Reps
@8
4
Straight Leg Calf Raise
2 Sets
12 Reps
@8
5
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@8
6
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@8
7
Lateral Raise (Cable)
2 Sets
10 Reps
@8
8
Cable Crunch
2 Sets
10 Reps
@8
Day 4
1
Chest Press (Machine)
2 Sets
8 Reps
@8.5
2
Chin-Up (Weighted)
2 Sets
8 Reps
@8.5
3
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@8.5
4
Chest Supported Row (Machine)
2 Sets
10 Reps
@8
5
Leg Extension
2 Sets
10 Reps
@8
6
Face Pull
2 Sets
10 Reps
@8
7
Tricep Rope Push Down (Cable)
2 Sets
10 Reps
@8
8
Hanging Toes To Bar
2 Sets
15 Reps
@8
Day 3
1
Seated Overhead Press (Barbell)
2 Sets
8 Reps
@8.5
2
Seated Row (Cable)
2 Sets
10 Reps
@8.5
3
Leg Curl
2 Sets
10 Reps
@8.5
4
Seated Dip (Machine)
2 Sets
10 Reps
@8
5
Reverse Nordic Curl
2 Sets
10 Reps
@8
6
Pec Deck (Machine)
2 Sets
10 Reps
@8
7
Hammer Curl
2 Sets
10 Reps
@8
8
Single Arm Tricep Extension (Cable)
2 Sets
10 Reps
@8
Day 2
1
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@8.5
2
Single Arm High Row (Cable)
2 Sets
10 Reps
@8.5
3
Hack Squat
2 Sets
8 Reps
@8.5
4
Lat Pulldown (Close Grip)
2 Sets
8 Reps
@8
5
Straight Leg Calf Raise
2 Sets
15 Reps
@8
6
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@8
7
Skull Crusher
2 Sets
10 Reps
@8
8
Preacher Curl (Barbell)
2 Sets
10 Reps
@8
Day 1
1
Dip (Weighted)
2 Sets
8 Reps
@8.5
2
Single Arm Row (Dumbbell)
2 Sets
10 Reps
@8.5
3
Bulgarian Split Squat (Bodyweight)
2 Sets
8 Reps
@8.5
4
Shoulder Press (Machine)
2 Sets
10 Reps
@8
5
Nordic Curl
2 Sets
10 Reps
@8
6
Pullover (Dumbbell)
2 Sets
8 Reps
@8
7
Seated Dumbbell Curl
2 Sets
10 Reps
@8
8
Straight Leg Calf Raise
2 Sets
15 Reps
@8
Day 1
1
Dip (Weighted)
2 Sets
1 Set
8 Reps
12 Reps
@8.5
@8.5
2
Single Arm Row (Dumbbell)
2 Sets
1 Set
10 Reps
12 Reps
@8.5
@8.5
3
Bulgarian Split Squat (Bodyweight)
2 Sets
1 Set
8 Reps
12 Reps
@8.5
@8.5
4
Shoulder Press (Machine)
2 Sets
10 Reps
@8
5
Nordic Curl
2 Sets
10 Reps
@8
6
Pullover (Dumbbell)
2 Sets
8 Reps
@8
7
Seated Dumbbell Curl
2 Sets
10 Reps
@8
8
Straight Leg Calf Raise
2 Sets
15 Reps
@8
Day 3
1
Seated Overhead Press (Barbell)
2 Sets
1 Set
8 Reps
12 Reps
@8.5
@8.5
2
Seated Row (Cable)
2 Sets
1 Set
10 Reps
12 Reps
@8.5
@8.5
3
Leg Curl
2 Sets
1 Set
10 Reps
12 Reps
@8.5
@8.5
4
Seated Dip (Machine)
2 Sets
10 Reps
@8
5
Reverse Nordic Curl
2 Sets
10 Reps
@8
6
Pec Deck (Machine)
2 Sets
10 Reps
@8
7
Hammer Curl
2 Sets
10 Reps
@8
8
Single Arm Tricep Extension (Cable)
2 Sets
10 Reps
@8
Day 4
1
Chest Press (Machine)
2 Sets
1 Set
8 Reps
12 Reps
@8.5
@8.5
2
Chin-Up (Weighted)
2 Sets
1 Set
8 Reps
12 Reps
@8.5
@8.5
3
Romanian Deadlift (Barbell)
2 Sets
1 Set
8 Reps
10 Reps
@8.5
@8.5
4
Chest Supported Row (Machine)
2 Sets
10 Reps
@8
5
Leg Extension
2 Sets
10 Reps
@8
6
Face Pull
2 Sets
10 Reps
@8
7
Tricep Rope Push Down (Cable)
2 Sets
10 Reps
@8
8
Hanging Toes To Bar
2 Sets
15 Reps
@8
Day 2
1
Incline Bench Press (Smith Machine)
2 Sets
1 Set
8 Reps
12 Reps
@8.5
@8.5
2
Single Arm High Row (Cable)
2 Sets
1 Set
10 Reps
12 Reps
@8.5
@8.5
3
Hack Squat
2 Sets
1 Set
8 Reps
10 Reps
@8.5
@8.5
4
Lat Pulldown (Close Grip)
2 Sets
8 Reps
@8
5
Straight Leg Calf Raise
2 Sets
15 Reps
@8
6
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@8
7
Skull Crusher
2 Sets
10 Reps
@8
8
Preacher Curl (Barbell)
2 Sets
10 Reps
@8
Day 5
1
Pec Deck (Machine)
2 Sets
1 Set
10 Reps
12 Reps
@8.5
@8.5
2
Incline Bench Press (Smith Machine)
2 Sets
1 Set
10 Reps
12 Reps
@8.5
@8.5
3
Seated Calf Raise
2 Sets
1 Set
12 Reps
15 Reps
@8
@8
4
Straight Leg Calf Raise
2 Sets
1 Set
12 Reps
15 Reps
@8
@8
5
Bicep Curl (Dumbbell)
2 Sets
1 Set
10 Reps
12 Reps
@8
@8
6
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10 Reps
12 Reps
@8
@8
7
Lateral Raise (Cable)
2 Sets
1 Set
10 Reps
12 Reps
@8
@8
8
Cable Crunch
2 Sets
1 Set
10 Reps
12 Reps
@8
@8
Day 1
1
Dip (Weighted)
2 Sets
1 Set
8 Reps
12 Reps
@8.5
@8.5
2
Single Arm Row (Dumbbell)
2 Sets
1 Set
10 Reps
12 Reps
@8.5
@8.5
3
Bulgarian Split Squat (Bodyweight)
2 Sets
1 Set
8 Reps
12 Reps
@8.5
@8.5
4
Shoulder Press (Machine)
2 Sets
1 Set
10 Reps
12 Reps
@8
@8
5
Nordic Curl
2 Sets
1 Set
10 Reps
12 Reps
@8
@8
6
Pullover (Dumbbell)
2 Sets
1 Set
8 Reps
10 Reps
@8
@8
7
Seated Dumbbell Curl
2 Sets
1 Set
10 Reps
12 Reps
@8
@8
8
Straight Leg Calf Raise
2 Sets
1 Set
15 Reps
20 Reps
@8
@8
Day 2
1
Incline Bench Press (Smith Machine)
2 Sets
1 Set
8 Reps
12 Reps
@8.5
@8.5
2
Single Arm High Row (Cable)
2 Sets
1 Set
10 Reps
12 Reps
@8.5
@8.5
3
Hack Squat
2 Sets
1 Set
8 Reps
10 Reps
@8.5
@8.5
4
Lat Pulldown (Close Grip)
2 Sets
1 Set
8 Reps
10 Reps
@8
@8
5
Straight Leg Calf Raise
2 Sets
1 Set
15 Reps
20 Reps
@8
@8
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
15 Reps
20 Reps
@8
@8
7
Skull Crusher
2 Sets
1 Set
10 Reps
12 Reps
@8
@8
8
Preacher Curl (Barbell)
2 Sets
1 Set
10 Reps
12 Reps
@8
@8
Day 3
1
Seated Overhead Press (Barbell)
2 Sets
1 Set
8 Reps
12 Reps
@8.5
@8.5
2
Seated Row (Cable)
2 Sets
1 Set
10 Reps
12 Reps
@8.5
@8.5
3
Leg Curl
2 Sets
1 Set
10 Reps
12 Reps
@8.5
@8.5
4
Seated Dip (Machine)
2 Sets
1 Set
10 Reps
12 Reps
@8
@8
5
Reverse Nordic Curl
2 Sets
1 Set
10 Reps
12 Reps
@8
@8
6
Pec Deck (Machine)
2 Sets
1 Set
10 Reps
12 Reps
@8
@8
7
Hammer Curl
2 Sets
1 Set
10 Reps
12 Reps
@8
@8
8
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
10 Reps
12 Reps
@8
@8
Day 4
1
Chest Press (Machine)
2 Sets
1 Set
8 Reps
12 Reps
@8.5
@8.5
2
Chin-Up (Weighted)
2 Sets
1 Set
8 Reps
12 Reps
@8.5
@8.5
3
Romanian Deadlift (Barbell)
2 Sets
1 Set
8 Reps
10 Reps
@8.5
@8.5
4
Chest Supported Row (Machine)
2 Sets
1 Set
10 Reps
12 Reps
@8
@8
5
Leg Extension
2 Sets
1 Set
10 Reps
12 Reps
@8
@8
6
Face Pull
2 Sets
1 Set
10 Reps
12 Reps
@8
@8
7
Tricep Rope Push Down (Cable)
2 Sets
1 Set
10 Reps
12 Reps
@8
@8
8
Hanging Toes To Bar
2 Sets
1 Set
15 Reps
20 Reps
@8
@8
Day 5
1
Pec Deck (Machine)
2 Sets
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@8.5
@8.5
@8.5
2
Incline Bench Press (Smith Machine)
2 Sets
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@8.5
@8.5
@8.5
3
Seated Calf Raise
2 Sets
1 Set
1 Set
12 Reps
15 Reps
20 Reps
@8
@8
@8
4
Straight Leg Calf Raise
2 Sets
1 Set
1 Set
12 Reps
15 Reps
20 Reps
@8
@8
@8
5
Bicep Curl (Dumbbell)
2 Sets
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@8
@8
@8
6
Overhead Tricep Extension (Cable)
2 Sets
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@8
@8
@8
7
Lateral Raise (Cable)
2 Sets
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@8
@8
@8
8
Cable Crunch
2 Sets
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@8
@8
@8
Day 1
1
Dip (Weighted)
2 Sets
10 Reps
@6
2
Single Arm Row (Dumbbell)
2 Sets
10 Reps
@6
3
Leg Extension
2 Sets
10 Reps
@6
4
Shoulder Press (Machine)
2 Sets
10 Reps
@6
5
Leg Curl
2 Sets
10 Reps
@6
6
Pullover (Dumbbell)
2 Sets
10 Reps
@6
7
Seated Dumbbell Curl
2 Sets
12 Reps
@6
8
Straight Leg Calf Raise
2 Sets
15 Reps
@6
Day 2
1
Chest Press (Machine)
2 Sets
10 Reps
@6
2
Seated Row (Cable)
2 Sets
10 Reps
@6
3
Leg Curl
2 Sets
10 Reps
@6
4
Seated Dip (Machine)
2 Sets
10 Reps
@6
5
Leg Extension
2 Sets
10 Reps
@6
6
Pec Deck (Machine)
2 Sets
12 Reps
@6
7
Bicep Curl (Cable)
2 Sets
12 Reps
@6
8
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
@6