Program Description
The Purpose of the Program is to give you the most stimulus & most productive amount of effective reps per workout in the shortened time possible So you can get jacked & enjoy your vacation at the same time!
Program Overview
- LevelBeginner, Intermediate, Novice, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout90 minutes
- CreatedJun 18, 2024 12:20
- Last EditedSep 04, 2024 09:08
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
5-7 reps
2
AD Press (Smith Machine)
2
5-7 reps
3
Pull-Up (Weighted)
2
5-7 reps
4
Chest Supported Row (Machine)
2
6-8 reps
5
Overhead Tricep Extension (Cable)
2
10-13 reps
6
Bayesian Curl
2
7-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
5-7 reps
2
AD Press (Smith Machine)
2
5-7 reps
3
Pull-Up (Weighted)
2
5-7 reps
4
Chest Supported Row (Machine)
2
6-8 reps
5
Overhead Tricep Extension (Cable)
2
10-13 reps
6
Bayesian Curl
2
7-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
5-7 reps
2
AD Press (Smith Machine)
2
5-7 reps
3
Pull-Up (Weighted)
2
5-7 reps
4
Chest Supported Row (Machine)
2
6-8 reps
5
Overhead Tricep Extension (Cable)
2
10-13 reps
6
Bayesian Curl
2
7-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
5-7 reps
2
AD Press (Smith Machine)
2
5-7 reps
3
Pull-Up (Weighted)
2
5-7 reps
4
Chest Supported Row (Machine)
2
6-8 reps
5
Overhead Tricep Extension (Cable)
2
10-13 reps
6
Bayesian Curl
2
7-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
5-7 reps
2
AD Press (Smith Machine)
2
5-7 reps
3
Pull-Up (Weighted)
2
5-7 reps
4
Chest Supported Row (Machine)
2
6-8 reps
5
Overhead Tricep Extension (Cable)
2
10-13 reps
6
Bayesian Curl
2
7-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
5-7 reps
2
AD Press (Smith Machine)
2
5-7 reps
3
Pull-Up (Weighted)
2
5-7 reps
4
Chest Supported Row (Machine)
2
6-8 reps
5
Overhead Tricep Extension (Cable)
2
10-13 reps
6
Bayesian Curl
2
7-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-7 reps
2
Seated Hamstring Curl
2
7-10 reps
3
Hack Squat
2
5-7 reps
4
Leg Extension
2
10-13 reps
5
Hip Adductor (Machine)
2
10-13 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-7 reps
2
Seated Hamstring Curl
2
7-10 reps
3
Hack Squat
2
5-7 reps
4
Leg Extension
2
10-13 reps
5
Hip Adductor (Machine)
2
10-13 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-7 reps
2
Seated Hamstring Curl
2
7-10 reps
3
Hack Squat
2
5-7 reps
4
Leg Extension
2
10-13 reps
5
Hip Adductor (Machine)
2
10-13 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-7 reps
2
Seated Hamstring Curl
2
7-10 reps
3
Hack Squat
2
5-7 reps
4
Leg Extension
2
10-13 reps
5
Hip Adductor (Machine)
2
10-13 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-7 reps
2
Seated Hamstring Curl
2
7-10 reps
3
Hack Squat
2
5-7 reps
4
Leg Extension
2
10-13 reps
5
Hip Adductor (Machine)
2
10-13 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-7 reps
2
Seated Hamstring Curl
2
7-10 reps
3
Hack Squat
2
5-7 reps
4
Leg Extension
2
10-13 reps
5
Hip Adductor (Machine)
2
10-13 reps
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Smith Machine)2 Sets
5-7 Reps
2
AD Press (Smith Machine)2 Sets
5-7 Reps
3
Pull-Up (Weighted)2 Sets
5-7 Reps
4
Chest Supported Row (Machine)2 Sets
6-8 Reps
5
Overhead Tricep Extension (Cable)2 Sets
10-13 Reps
6
Bayesian Curl2 Sets
7-10 Reps
Day 2
1
Romanian Deadlift (Barbell)2 Sets
5-7 Reps
2
Seated Hamstring Curl2 Sets
7-10 Reps
3
Hack Squat2 Sets
5-7 Reps
4
Leg Extension2 Sets
10-13 Reps
5
Hip Adductor (Machine)2 Sets
10-13 Reps