Program Description
Muscle growth
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout80 minutes
- CreatedJul 01, 2024 05:20
- Last EditedJul 04, 2024 05:38
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
2
Incline Bench Press (Barbell)
3
12 reps
3
Chest Fly (Cable)
3
12 reps
4
Pullover (EZ Bar)
3
12 reps
5
Tricep Rope Push Down (Cable)
3
12 reps
6
Lying Tricep Extension (Barbell)
3
12 reps
7
Hanging Leg Raise
3
15 reps
8
Decline Crunch (Weighted)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
2
Incline Bench Press (Barbell)
3
12 reps
3
Chest Fly (Cable)
3
12 reps
4
Pullover (EZ Bar)
3
12 reps
5
Tricep Rope Push Down (Cable)
3
12 reps
6
Lying Tricep Extension (Barbell)
3
12 reps
7
Side Crunch (Cable)
3
20 reps
8
Decline Crunch
3
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
2
Incline Bench Press (Barbell)
3
12 reps
3
Chest Fly (Cable)
3
12 reps
4
Pullover (EZ Bar)
3
12 reps
5
Tricep Rope Push Down (Cable)
3
12 reps
6
Lying Tricep Extension (Barbell)
3
12 reps
7
Side Crunch (Cable)
3
20 reps
8
Decline Crunch
3
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
2
Incline Bench Press (Barbell)
3
12 reps
3
Chest Fly (Cable)
3
12 reps
4
Pullover (EZ Bar)
3
12 reps
5
Tricep Rope Push Down (Cable)
3
12 reps
6
Lying Tricep Extension (Barbell)
3
12 reps
7
Side Crunch (Cable)
3
20 reps
8
Decline Crunch
3
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
2
Incline Bench Press (Barbell)
3
12 reps
3
Chest Fly (Cable)
3
12 reps
4
Pullover (EZ Bar)
3
12 reps
5
Tricep Rope Push Down (Cable)
3
12 reps
6
Lying Tricep Extension (Barbell)
3
12 reps
7
Side Crunch (Cable)
3
20 reps
8
Decline Crunch
3
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
2
Incline Bench Press (Barbell)
3
12 reps
3
Chest Fly (Cable)
3
12 reps
4
Pullover (EZ Bar)
3
12 reps
5
Tricep Rope Push Down (Cable)
3
12 reps
6
Lying Tricep Extension (Barbell)
3
12 reps
7
Side Crunch (Cable)
3
20 reps
8
Decline Crunch
3
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
2
Incline Bench Press (Barbell)
3
12 reps
3
Chest Fly (Cable)
3
12 reps
4
Pullover (EZ Bar)
3
12 reps
5
Tricep Rope Push Down (Cable)
3
12 reps
6
Lying Tricep Extension (Barbell)
3
12 reps
7
Side Crunch (Cable)
3
20 reps
8
Decline Crunch
3
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
2
Incline Bench Press (Barbell)
3
12 reps
3
Chest Fly (Cable)
3
12 reps
4
Pullover (EZ Bar)
3
12 reps
5
Tricep Rope Push Down (Cable)
3
12 reps
6
Lying Tricep Extension (Barbell)
3
12 reps
7
Side Crunch (Cable)
3
20 reps
8
Decline Crunch
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
2
Leg Extension
4
15 reps
3
Lying Leg Curl
4
15 reps
4
Squat (Barbell)
4
8 reps
5
Standing Calf Raise
4
15 reps
6
Hyperextension
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
2
Leg Extension
4
15 reps
3
Lying Leg Curl
1
4
Romanian Deadlift (Barbell)
4
8 reps
5
Squat (Barbell)
4
8 reps
6
Standing Calf Raise
4
15 reps
7
Hyperextension
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
2
Leg Extension
4
15 reps
3
Lying Leg Curl
1
4
Romanian Deadlift (Barbell)
4
8 reps
5
Squat (Barbell)
4
8 reps
6
Standing Calf Raise
4
15 reps
7
Hyperextension
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
2
Leg Extension
4
15 reps
3
Lying Leg Curl
1
4
Romanian Deadlift (Barbell)
4
8 reps
5
Squat (Barbell)
4
8 reps
6
Standing Calf Raise
4
15 reps
7
Hyperextension
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
2
Leg Extension
4
15 reps
3
Lying Leg Curl
1
4
Romanian Deadlift (Barbell)
4
8 reps
5
Squat (Barbell)
4
8 reps
6
Standing Calf Raise
4
15 reps
7
Hyperextension
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
2
Leg Extension
4
15 reps
3
Lying Leg Curl
1
4
Romanian Deadlift (Barbell)
4
8 reps
5
Squat (Barbell)
4
8 reps
6
Standing Calf Raise
4
15 reps
7
Hyperextension
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
2
Leg Extension
4
15 reps
3
Lying Leg Curl
1
4
Romanian Deadlift (Barbell)
4
8 reps
5
Squat (Barbell)
4
8 reps
6
Standing Calf Raise
4
15 reps
7
Hyperextension
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
2
Leg Extension
4
15 reps
3
Lying Leg Curl
1
4
Romanian Deadlift (Barbell)
4
8 reps
5
Squat (Barbell)
4
8 reps
6
Standing Calf Raise
4
15 reps
7
Hyperextension
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
12 reps
2
Lateral Raise (Dumbbell)
4
12 reps
3
Front Raise
3
12 reps
4
Military Press (Barbell)
3
12 reps
5
Hanging Leg Raise
4
15 reps
6
Decline Crunch (Weighted)
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
2
Chest Fly (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
3
One Arm Lateral Raise (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
4
Side Crunch (Cable)
4
15 reps
5
Hanging Leg Raise
3
15 reps
6
Decline Crunch (Weighted)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
2
Chest Fly (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
3
One Arm Lateral Raise (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
4
Side Crunch (Cable)
4
15 reps
5
Hanging Leg Raise
3
15 reps
6
Decline Crunch (Weighted)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
2
Chest Fly (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
3
One Arm Lateral Raise (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
4
Side Crunch (Cable)
4
15 reps
5
Hanging Leg Raise
3
15 reps
6
Decline Crunch (Weighted)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
2
Chest Fly (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
3
One Arm Lateral Raise (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
4
Side Crunch (Cable)
4
15 reps
5
Hanging Leg Raise
3
15 reps
6
Decline Crunch (Weighted)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
2
Chest Fly (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
3
One Arm Lateral Raise (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
4
Side Crunch (Cable)
4
15 reps
5
Hanging Leg Raise
3
15 reps
6
Decline Crunch (Weighted)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
2
Chest Fly (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
3
One Arm Lateral Raise (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
4
Side Crunch (Cable)
4
15 reps
5
Hanging Leg Raise
3
15 reps
6
Decline Crunch (Weighted)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
2
Chest Fly (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
3
One Arm Lateral Raise (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
4
Side Crunch (Cable)
4
15 reps
5
Hanging Leg Raise
3
15 reps
6
Decline Crunch (Weighted)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
2
Single Arm High Row (Cable)
3
3
Lat Pulldown
4
15 reps
4
Wide Grip Pull-Up
4
15 reps
5
Bicep Curl (EZ Bar)
3
6
Preacher Curl (Dumbbell)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
15 reps
2
Lat Pulldown
4
15 reps
3
Dumbbell Row
4
15 reps
4
Underhand Lat Pulldown
4
15 reps
5
Seated Row (Cable)
4
15 reps
6
Wide Grip Pull-Up
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
15 reps
2
Lat Pulldown
4
15 reps
3
Dumbbell Row
4
15 reps
4
Underhand Lat Pulldown
4
15 reps
5
Seated Row (Cable)
4
15 reps
6
Wide Grip Pull-Up
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
15 reps
2
Lat Pulldown
4
15 reps
3
Dumbbell Row
4
15 reps
4
Underhand Lat Pulldown
4
15 reps
5
Seated Row (Cable)
4
15 reps
6
Wide Grip Pull-Up
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
15 reps
2
Lat Pulldown
4
15 reps
3
Dumbbell Row
4
15 reps
4
Underhand Lat Pulldown
4
15 reps
5
Seated Row (Cable)
4
15 reps
6
Wide Grip Pull-Up
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
15 reps
2
Lat Pulldown
4
15 reps
3
Dumbbell Row
4
15 reps
4
Underhand Lat Pulldown
4
15 reps
5
Seated Row (Cable)
4
15 reps
6
Wide Grip Pull-Up
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
15 reps
2
Lat Pulldown
4
15 reps
3
Dumbbell Row
4
15 reps
4
Underhand Lat Pulldown
4
15 reps
5
Seated Row (Cable)
4
15 reps
6
Wide Grip Pull-Up
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
15 reps
2
Lat Pulldown
4
15 reps
3
Dumbbell Row
4
15 reps
4
Underhand Lat Pulldown
4
15 reps
5
Seated Row (Cable)
4
15 reps
6
Wide Grip Pull-Up
4
15 reps
Week 1
1 / 8 Weeks
Day 2
1
Leg Press3 Sets
15 Reps
2
Leg Extension4 Sets
15 Reps
3
Lying Leg Curl4 Sets
15 Reps
4
Squat (Barbell)4 Sets
8 Reps
5
Standing Calf Raise4 Sets
15 Reps
6
Hyperextension3 Sets
15 Reps
Day 1
1
Bench Press (Barbell)3 Sets
12 Reps
2
Incline Bench Press (Barbell)3 Sets
12 Reps
3
Chest Fly (Cable)3 Sets
12 Reps
4
Pullover (EZ Bar)3 Sets
12 Reps
5
Tricep Rope Push Down (Cable)3 Sets
12 Reps
6
Lying Tricep Extension (Barbell)3 Sets
12 Reps
7
Hanging Leg Raise3 Sets
15 Reps
8
Decline Crunch (Weighted)3 Sets
15 Reps
Day 4
1
Romanian Deadlift (Barbell)4 Sets
8 Reps
2
Single Arm High Row (Cable)3 Sets
3
Lat Pulldown4 Sets
15 Reps
4
Wide Grip Pull-Up4 Sets
15 Reps
5
Bicep Curl (EZ Bar)3 Sets
6
Preacher Curl (Dumbbell)3 Sets
Day 3
1
Rear Delt Fly (Dumbbell)4 Sets
12 Reps
2
Lateral Raise (Dumbbell)4 Sets
12 Reps
3
Front Raise3 Sets
12 Reps
4
Military Press (Barbell)3 Sets
12 Reps
5
Hanging Leg Raise4 Sets
15 Reps
6
Decline Crunch (Weighted)4 Sets
15 Reps