Lethal anthropomorphic weapon

by Gabriel E.

Program Description

.

Program Overview

Level
Advanced
Goal
Bodybuilding, Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Sep 17, 2025 11:46
Last Edited
Sep 17, 2025 12:12

Muscle Engagement

Front

Back

MuscleSet

Abs

13.3%

Triceps

13.2%

Forearms

11.3%

Upper Back

9.4%

Biceps

9.2%

Lats

8.9%

Chest

7.5%

Quadriceps

7%

Glutes

6.5%

Hamstrings

6%

Lower Back

3.4%

Front Delts

2.8%

Adductors

1.4%

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Bench Press (Barbell)

3

4 reps

-

2

Pull-Up (Weighted)

2

1

5 reps

10 reps

-

-

3

Dip (Weighted)

2

1

5 reps

10 reps

-

-

4

Seal Row

3

10-20 reps

-

Day 1

1

Bench Press (Barbell)

3

3 reps

-

2

Pull-Up (Weighted)

2

1

4 reps

10 reps

-

-

3

Dip (Weighted)

2

1

4 reps

10 reps

-

-

4

Seal Row

3

10-20 reps

-

Day 1

1

Bench Press (Barbell)

3

2 reps

-

2

Pull-Up (Weighted)

2

1

3 reps

10 reps

-

-

3

Dip (Weighted)

2

1

3 reps

10 reps

-

-

4

Seal Row

3

10-20 reps

-

Day 1

1

Bench Press (Barbell)

3

1

1 reps

10 reps

-

-

2

Pull-Up (Weighted)

2

1

2 reps

10 reps

-

-

3

Dip (Weighted)

2

1

2 reps

10 reps

-

-

4

Seal Row

3

10-20 reps

-

Day 2

1

Squat (Barbell)

3

4 reps

-

2

Deadlift (Barbell)

3

4 reps

-

3

Ab Wheel

3

12-20 reps

-

4

Hanging Leg Raise

3

12-20 reps

-

Day 2

1

Squat (Barbell)

3

3 reps

-

2

Deadlift (Barbell)

3

3 reps

-

3

Ab Wheel

3

12-20 reps

-

4

Hanging Leg Raise

3

12-20 reps

-

Day 2

1

Squat (Barbell)

3

2 reps

-

2

Deadlift (Barbell)

3

2 reps

-

3

Ab Wheel

3

12-20 reps

-

4

Hanging Leg Raise

3

12-20 reps

-

Day 2

1

Squat (Barbell)

3

1 reps

-

2

Deadlift (Barbell)

3

1 reps

-

3

Ab Wheel

3

12-20 reps

-

4

Hanging Leg Raise

3

12-20 reps

-

Day 3

1

Incline Curl (Dumbbell)

3

12-20 reps

-

2

Hammer Curl (Dumbbell)

2

12-20 reps

-

3

Skull Crusher (Barbell)

2

8-12 reps

-

4

French Press

2

12-20 reps

-

Day 3

1

Incline Curl (Dumbbell)

3

12-20 reps

-

2

Hammer Curl (Dumbbell)

2

12-20 reps

-

3

Skull Crusher (Barbell)

2

8-12 reps

-

4

French Press

2

12-20 reps

-

Day 3

1

Incline Curl (Dumbbell)

3

12-20 reps

-

2

Hammer Curl (Dumbbell)

2

12-20 reps

-

3

Skull Crusher (Barbell)

2

8-12 reps

-

4

French Press

2

12-20 reps

-

Day 3

1

Incline Curl (Dumbbell)

3

12-20 reps

-

2

Hammer Curl (Dumbbell)

2

12-20 reps

-

3

Skull Crusher (Barbell)

2

8-12 reps

-

4

French Press

2

12-20 reps

-

Day 4

1

Reverse Wrist Curl (Barbell)

4

20 reps

-

2

Wrist Curls

2

40 reps

-

3

Farmer's Walk (Weighted)

2

0.7 mins

-

4

Ab Wheel

3

12-20 reps

-

Day 4

1

Reverse Wrist Curl (Barbell)

4

20 reps

-

2

Wrist Curls

2

40 reps

-

3

Farmer's Walk (Weighted)

2

0.7 mins

-

4

Ab Wheel

3

12-20 reps

-

Day 4

1

Reverse Wrist Curl (Barbell)

4

20 reps

-

2

Wrist Curls

2

40 reps

-

3

Farmer's Walk (Weighted)

2

0.7 mins

-

4

Ab Wheel

3

12-20 reps

-

Day 4

1

Reverse Wrist Curl (Barbell)

4

20 reps

-

2

Wrist Curls

2

40 reps

-

3

Farmer's Walk (Weighted)

2

0.7 mins

-

4

Ab Wheel

3

12-20 reps

-

Day 5

1

Dip (Weighted)

2

8 reps

-

2

Romanian Deadlift (Barbell)

2

8 reps

-

3

Pull-Up (Weighted)

2

12 reps

-

Day 5

1

Dip (Weighted)

2

7 reps

-

2

Romanian Deadlift (Barbell)

2

7 reps

-

3

Pull-Up (Weighted)

2

12 reps

-

Day 5

1

Dip (Weighted)

2

6 reps

-

2

Romanian Deadlift (Barbell)

2

6 reps

-

3

Pull-Up (Weighted)

2

12 reps

-

Day 5

1

Dip (Weighted)

2

5 reps

-

2

Romanian Deadlift (Barbell)

2

5 reps

-

3

Pull-Up (Weighted)

2

12 reps

-

Day 2

1

Squat (Barbell)

3 Sets

4 Reps

-

2

Deadlift (Barbell)

3 Sets

4 Reps

-

3

Ab Wheel

3 Sets

12-20 Reps

-

4

Hanging Leg Raise

3 Sets

12-20 Reps

-

Day 3

1

Incline Curl (Dumbbell)

3 Sets

12-20 Reps

-

2

Hammer Curl (Dumbbell)

2 Sets

12-20 Reps

-

3

Skull Crusher (Barbell)

2 Sets

8-12 Reps

-

4

French Press

2 Sets

12-20 Reps

-

Day 4

1

Reverse Wrist Curl (Barbell)

4 Sets

20 Reps

-

2

Wrist Curls

2 Sets

40 Reps

-

3

Farmer's Walk (Weighted)

2 Sets

0.7 mins

-

4

Ab Wheel

3 Sets

12-20 Reps

-

Day 5

1

Dip (Weighted)

2 Sets

8 Reps

-

2

Romanian Deadlift (Barbell)

2 Sets

8 Reps

-

3

Pull-Up (Weighted)

2 Sets

12 Reps

-

Day 1

1

Bench Press (Barbell)

3 Sets

4 Reps

-

2

Pull-Up (Weighted)

2 Sets

1 Set

5 Reps

10 Reps

-

-

3

Dip (Weighted)

2 Sets

1 Set

5 Reps

10 Reps

-

-

4

Seal Row

3 Sets

10-20 Reps

-