Comeback (1)

by Vivek Sharma

1 athletes joined

Program Description

To make new friends

Program Overview

Level
Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
90 minutes
Created
Jan 19, 2026 01:19
Last Edited
Jan 19, 2026 01:23

Muscle Engagement

Front

Back

MuscleSet

Chest

22.5%

Lats

21.1%

Upper Back

18.3%

Front Delts

14.1%

Triceps

11.3%

Biceps

7%

Lower Back

2.8%

Glutes

1.4%

Hamstrings

1.4%

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

1

Incline Bench Press (Dumbbell)

3

-

2

Incline Chest Fly (Dumbbell)

2

-

3

Bench Press (Barbell)

3

-

4

Pec Deck (Machine)

3

-

5

Chest Fly (Cable)

3

-

6

Dumbbell Bench Pullover

2

-

Day 1

1

Incline Bench Press (Dumbbell)

3

-

2

Incline Chest Fly (Dumbbell)

2

-

3

Bench Press (Barbell)

3

-

4

Pec Deck (Machine)

3

-

5

Chest Fly (Cable)

3

-

6

Dumbbell Bench Pullover

2

-

Day 1

1

Incline Bench Press (Dumbbell)

3

-

2

Incline Chest Fly (Dumbbell)

2

-

3

Bench Press (Barbell)

3

-

4

Pec Deck (Machine)

3

-

5

Chest Fly (Cable)

3

-

6

Dumbbell Bench Pullover

2

-

Day 1

1

Incline Bench Press (Dumbbell)

3

-

2

Incline Chest Fly (Dumbbell)

2

-

3

Bench Press (Barbell)

3

-

4

Pec Deck (Machine)

3

-

5

Chest Fly (Cable)

3

-

6

Dumbbell Bench Pullover

2

-

Day 1

1

Incline Bench Press (Dumbbell)

3

-

2

Incline Chest Fly (Dumbbell)

2

-

3

Bench Press (Barbell)

3

-

4

Pec Deck (Machine)

3

-

5

Chest Fly (Cable)

3

-

6

Dumbbell Bench Pullover

2

-

Day 1

1

Incline Bench Press (Dumbbell)

3

-

2

Incline Chest Fly (Dumbbell)

2

-

3

Bench Press (Barbell)

3

-

4

Pec Deck (Machine)

3

-

5

Chest Fly (Cable)

3

-

6

Dumbbell Bench Pullover

2

-

Day 2

1

Lat Pulldown

3

-

2

Barbell Row

3

-

3

Single Arm Row (Dumbbell)

1

-

4

Seated Row (Cable)

3

-

5

Lat Pulldown (Close Grip)

3

-

6

Hyperextension

2

-

Day 2

1

Lat Pulldown

3

-

2

Barbell Row

3

-

3

Single Arm Row (Dumbbell)

1

-

4

Seated Row (Cable)

3

-

5

Lat Pulldown (Close Grip)

3

-

6

Hyperextension

2

-

Day 2

1

Lat Pulldown

3

-

2

Barbell Row

3

-

3

Single Arm Row (Dumbbell)

1

-

4

Seated Row (Cable)

3

-

5

Lat Pulldown (Close Grip)

3

-

6

Hyperextension

2

-

Day 2

1

Lat Pulldown

3

-

2

Barbell Row

3

-

3

Single Arm Row (Dumbbell)

1

-

4

Seated Row (Cable)

3

-

5

Lat Pulldown (Close Grip)

3

-

6

Hyperextension

2

-

Day 2

1

Lat Pulldown

3

-

2

Barbell Row

3

-

3

Single Arm Row (Dumbbell)

1

-

4

Seated Row (Cable)

3

-

5

Lat Pulldown (Close Grip)

3

-

6

Hyperextension

2

-

Day 2

1

Lat Pulldown

3

-

2

Barbell Row

3

-

3

Single Arm Row (Dumbbell)

1

-

4

Seated Row (Cable)

3

-

5

Lat Pulldown (Close Grip)

3

-

6

Hyperextension

2

-

Day 1

1

Incline Bench Press (Dumbbell)

3 Sets

-

2

Incline Chest Fly (Dumbbell)

2 Sets

-

3

Bench Press (Barbell)

3 Sets

-

4

Pec Deck (Machine)

3 Sets

-

5

Chest Fly (Cable)

3 Sets

-

6

Dumbbell Bench Pullover

2 Sets

-

Day 2

1

Lat Pulldown

3 Sets

-

2

Barbell Row

3 Sets

-

3

Single Arm Row (Dumbbell)

1 Set

-

4

Seated Row (Cable)

3 Sets

-

5

Lat Pulldown (Close Grip)

3 Sets

-

6

Hyperextension

2 Sets

-