Program Description
Organised set of workouts
Program Overview
- LevelIntermediate
- GoalBodybuilding, Powerbuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout120 minutes
- CreatedFeb 11, 2025 09:12
- Last EditedJun 18, 2025 09:25

Summary
Unlock your potential with the WW gymbros (W Workout), a dynamic 5-week program designed for those ready to elevate their fitness game. Committing to five days a week, you'll engage in targeted workouts focusing on major muscle groups, including chest, triceps, back, and biceps, using a variety of equipment from barbells to machines. Each session is crafted to maximize strength and hypertrophy, ensuring you build muscle effectively while keeping your workouts fresh and challenging. Get ready to transform your physique and boost your confidence!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Machine)
2
-
3
Incline Chest Press (Machine)
2
-
4
Seated Dip (Machine)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Tricep Extension (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Machine)
2
-
3
Incline Chest Press (Machine)
2
-
4
Seated Dip (Machine)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Tricep Extension (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Machine)
2
-
3
Incline Chest Press (Machine)
2
-
4
Seated Dip (Machine)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Tricep Extension (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Machine)
2
-
3
Incline Chest Press (Machine)
2
-
4
Seated Dip (Machine)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Tricep Extension (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Machine)
2
-
3
Incline Chest Press (Machine)
2
-
4
Seated Dip (Machine)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Tricep Extension (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
-
2
Incline Curl (Dumbbell)
2
-
3
Hammer Curl
3
-
4
Lat Pulldown
3
-
5
Shrug (Dumbbell)
2
-
6
Bent Over Row (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
-
2
Incline Curl (Dumbbell)
2
-
3
Hammer Curl
3
-
4
Lat Pulldown
3
-
5
Shrug (Dumbbell)
2
-
6
Bent Over Row (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
-
2
Incline Curl (Dumbbell)
2
-
3
Hammer Curl
3
-
4
Lat Pulldown
3
-
5
Shrug (Dumbbell)
2
-
6
Bent Over Row (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
-
2
Incline Curl (Dumbbell)
2
-
3
Hammer Curl
3
-
4
Lat Pulldown
3
-
5
Shrug (Dumbbell)
2
-
6
Bent Over Row (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
-
2
Incline Curl (Dumbbell)
2
-
3
Hammer Curl
3
-
4
Lat Pulldown
3
-
5
Shrug (Dumbbell)
2
-
6
Bent Over Row (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Seated Hamstring Curl
2
-
5
Leg Press
2
-
6
Back Extension
3
-
7
Hip Abductor (Machine)
2
-
8
Glute Kickback (Cable)
2
-
9
Hip Bridge March
2
-
10
Hip Thrust (Dumbbell)
2
-
11
Decline Crunch (Weighted)
2
-
12
Decline Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Seated Hamstring Curl
2
-
5
Leg Press
2
-
6
Back Extension
3
-
7
Hip Abductor (Machine)
2
-
8
Glute Kickback (Cable)
2
-
9
Hip Bridge March
2
-
10
Hip Thrust (Dumbbell)
2
-
11
Decline Crunch (Weighted)
2
-
12
Decline Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Seated Hamstring Curl
2
-
5
Leg Press
2
-
6
Back Extension
3
-
7
Hip Abductor (Machine)
2
-
8
Glute Kickback (Cable)
2
-
9
Hip Bridge March
2
-
10
Hip Thrust (Dumbbell)
2
-
11
Decline Crunch (Weighted)
2
-
12
Decline Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Seated Hamstring Curl
2
-
5
Leg Press
2
-
6
Back Extension
3
-
7
Hip Abductor (Machine)
2
-
8
Glute Kickback (Cable)
2
-
9
Hip Bridge March
2
-
10
Hip Thrust (Dumbbell)
2
-
11
Decline Crunch (Weighted)
2
-
12
Decline Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Seated Hamstring Curl
2
-
5
Leg Press
2
-
6
Back Extension
3
-
7
Hip Abductor (Machine)
2
-
8
Glute Kickback (Cable)
2
-
9
Hip Bridge March
2
-
10
Hip Thrust (Dumbbell)
2
-
11
Decline Crunch (Weighted)
2
-
12
Decline Crunch
2
-
Day 4
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Front Raise
2
-
3
Lateral Raise (Dumbbell)
2
-
4
Lateral Raise (Machine)
2
-
5
Farmer's Walk (Weighted)
2
-
6
Bayesian Curl
2
-
7
Preacher Curl (Barbell)
2
3 reps
-
8
Hammer Curl
2
-
9
Tricep Extension (Cable)
2
-
10
Seated Dip (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Front Raise
2
-
3
Lateral Raise (Dumbbell)
2
-
4
Lateral Raise (Machine)
2
-
5
Farmer's Walk (Weighted)
2
-
6
Bayesian Curl
2
-
7
Preacher Curl (Barbell)
2
3 reps
-
8
Hammer Curl
2
-
9
Tricep Extension (Cable)
2
-
10
Seated Dip (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Front Raise
2
-
3
Lateral Raise (Dumbbell)
2
-
4
Lateral Raise (Machine)
2
-
5
Farmer's Walk (Weighted)
2
-
6
Bayesian Curl
2
-
7
Preacher Curl (Barbell)
2
3 reps
-
8
Hammer Curl
2
-
9
Tricep Extension (Cable)
2
-
10
Seated Dip (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Front Raise
2
-
3
Lateral Raise (Dumbbell)
2
-
4
Lateral Raise (Machine)
2
-
5
Farmer's Walk (Weighted)
2
-
6
Bayesian Curl
2
-
7
Preacher Curl (Barbell)
2
3 reps
-
8
Hammer Curl
2
-
9
Tricep Extension (Cable)
2
-
10
Seated Dip (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Front Raise
2
-
3
Lateral Raise (Dumbbell)
2
-
4
Lateral Raise (Machine)
2
-
5
Farmer's Walk (Weighted)
2
-
6
Bayesian Curl
2
-
7
Preacher Curl (Barbell)
2
3 reps
-
8
Hammer Curl
2
-
9
Tricep Extension (Cable)
2
-
10
Seated Dip (Machine)
2
-
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
-
2
Chest Fly (Machine)2 Sets
-
3
Incline Chest Press (Machine)2 Sets
-
4
Seated Dip (Machine)2 Sets
-
5
Tricep Pushdown (Cable)2 Sets
-
6
Tricep Extension (Machine)2 Sets
-
Day 2
1
Bayesian Curl3 Sets
-
2
Incline Curl (Dumbbell)2 Sets
-
3
Hammer Curl3 Sets
-
4
Lat Pulldown3 Sets
-
5
Shrug (Dumbbell)2 Sets
-
6
Bent Over Row (Barbell)2 Sets
-
Day 4
No exercises added to this day
Day 5
1
Shoulder Press (Machine)3 Sets
-
2
Front Raise2 Sets
-
3
Lateral Raise (Dumbbell)2 Sets
-
4
Lateral Raise (Machine)2 Sets
-
5
Farmer's Walk (Weighted)2 Sets
-
6
Bayesian Curl2 Sets
-
7
Preacher Curl (Barbell)2 Sets
3 Reps
-
8
Hammer Curl2 Sets
-
9
Tricep Extension (Cable)2 Sets
-
10
Seated Dip (Machine)2 Sets
-
Day 3
1
Squat (Barbell)3 Sets
-
2
Leg Curl2 Sets
-
3
Leg Extension2 Sets
-
4
Seated Hamstring Curl2 Sets
-
5
Leg Press2 Sets
-
6
Back Extension3 Sets
-
7
Hip Abductor (Machine)2 Sets
-
8
Glute Kickback (Cable)2 Sets
-
9
Hip Bridge March2 Sets
-
10
Hip Thrust (Dumbbell)2 Sets
-
11
Decline Crunch (Weighted)2 Sets
-
12
Decline Crunch2 Sets
-