Program Description
To build my muscles and to be fit
Program Overview
- LevelNovice, Beginner, Intermediate, Advanced
- GoalAthletics, Bodybuilding, Powerlifting, Muscle & Sculpting, Bodyweight Fitness, Olympic Weightlifting, Powerbuilding
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout40 minutes
- CreatedJun 25, 2024 04:14
- Last EditedJun 25, 2024 04:36
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
1
2
Single Arm Pushdown
1
3
One Arm Bent Over Row
1
4
Farmer's Walk (Weighted)
1
5
Lat Pulldown (Single Arm)
1
6
Single Arm Row (Dumbbell)
1
7
Single Arm High Row (Cable)
1
8
One Arm Lateral Raise (Cable)
1
9
One Arm Lateral Raise (Dumbbell)
1
10
Single Arm Tricep Extension (Cable)
1
11
Single Arm Overhead Tricep Extension
1
12
Single Arm Shoulder Press
1
13
Single Arm Kettlebell Swing
1
14
Single Arm Push Press (Dumbbell)
1
15
Arm Circle
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
1
2
Single Arm Pushdown
1
3
One Arm Bent Over Row
1
4
Farmer's Walk (Weighted)
1
5
Lat Pulldown (Single Arm)
1
6
Single Arm Row (Dumbbell)
1
7
Single Arm High Row (Cable)
1
8
One Arm Lateral Raise (Cable)
1
9
One Arm Lateral Raise (Dumbbell)
1
10
Single Arm Tricep Extension (Cable)
1
11
Single Arm Overhead Tricep Extension
1
12
Single Arm Shoulder Press
1
13
Single Arm Kettlebell Swing
1
14
Single Arm Push Press (Dumbbell)
1
15
Arm Circle
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
1
2
Single Arm Pushdown
1
3
One Arm Bent Over Row
1
4
Farmer's Walk (Weighted)
1
5
Lat Pulldown (Single Arm)
1
6
Single Arm Row (Dumbbell)
1
7
Single Arm High Row (Cable)
1
8
One Arm Lateral Raise (Cable)
1
9
One Arm Lateral Raise (Dumbbell)
1
10
Single Arm Tricep Extension (Cable)
1
11
Single Arm Overhead Tricep Extension
1
12
Single Arm Shoulder Press
1
13
Single Arm Kettlebell Swing
1
14
Single Arm Push Press (Dumbbell)
1
15
Arm Circle
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
1
2
Single Arm Pushdown
1
3
One Arm Bent Over Row
1
4
Farmer's Walk (Weighted)
1
5
Lat Pulldown (Single Arm)
1
6
Single Arm Row (Dumbbell)
1
7
Single Arm High Row (Cable)
1
8
One Arm Lateral Raise (Cable)
1
9
One Arm Lateral Raise (Dumbbell)
1
10
Single Arm Tricep Extension (Cable)
1
11
Single Arm Overhead Tricep Extension
1
12
Single Arm Shoulder Press
1
13
Single Arm Kettlebell Swing
1
14
Single Arm Push Press (Dumbbell)
1
15
Arm Circle
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
1
2
Single Arm Pushdown
1
3
One Arm Bent Over Row
1
4
Farmer's Walk (Weighted)
1
5
Lat Pulldown (Single Arm)
1
6
Single Arm Row (Dumbbell)
1
7
Single Arm High Row (Cable)
1
8
One Arm Lateral Raise (Cable)
1
9
One Arm Lateral Raise (Dumbbell)
1
10
Single Arm Tricep Extension (Cable)
1
11
Single Arm Overhead Tricep Extension
1
12
Single Arm Shoulder Press
1
13
Single Arm Kettlebell Swing
1
14
Single Arm Push Press (Dumbbell)
1
15
Arm Circle
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
2
Glute Kickback
1
3
Tricep Kickback
1
4
Glute Kickback (Cable)
1
5
Back Extension (Weighted)
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
2
Glute Kickback
1
3
Tricep Kickback
1
4
Glute Kickback (Cable)
1
5
Back Extension (Weighted)
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
2
Glute Kickback
1
3
Tricep Kickback
1
4
Glute Kickback (Cable)
1
5
Back Extension (Weighted)
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
2
Glute Kickback
1
3
Tricep Kickback
1
4
Glute Kickback (Cable)
1
5
Back Extension (Weighted)
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
2
Glute Kickback
1
3
Tricep Kickback
1
4
Glute Kickback (Cable)
1
5
Back Extension (Weighted)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
2
Chest Fly (Machine)
1
3
Chest Fly (Dumbbell)
1
4
Chest Press (Machine)
1
5
Incline Chest Press (Machine)
1
6
Incline Chest Fly (Dumbbell)
1
7
Chest Supported Row (Machine)
1
8
Chest Supported Row (Dumbbell)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
2
Chest Fly (Machine)
1
3
Chest Fly (Dumbbell)
1
4
Chest Press (Machine)
1
5
Incline Chest Press (Machine)
1
6
Incline Chest Fly (Dumbbell)
1
7
Chest Supported Row (Machine)
1
8
Chest Supported Row (Dumbbell)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
2
Chest Fly (Machine)
1
3
Chest Fly (Dumbbell)
1
4
Chest Press (Machine)
1
5
Incline Chest Press (Machine)
1
6
Incline Chest Fly (Dumbbell)
1
7
Chest Supported Row (Machine)
1
8
Chest Supported Row (Dumbbell)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
2
Chest Fly (Machine)
1
3
Chest Fly (Dumbbell)
1
4
Chest Press (Machine)
1
5
Incline Chest Press (Machine)
1
6
Incline Chest Fly (Dumbbell)
1
7
Chest Supported Row (Machine)
1
8
Chest Supported Row (Dumbbell)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
2
Chest Fly (Machine)
1
3
Chest Fly (Dumbbell)
1
4
Chest Press (Machine)
1
5
Incline Chest Press (Machine)
1
6
Incline Chest Fly (Dumbbell)
1
7
Chest Supported Row (Machine)
1
8
Chest Supported Row (Dumbbell)
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
Leg Press
1
3
Leg Extension
1
4
Single Leg Press
1
5
Stiff Leg Deadlift
1
6
Single Leg Deadlift
1
7
Single-Leg Leg Curl
1
8
Single Leg Hip Thrust
1
9
Calf Raise (Leg Press)
1
10
Straight Leg Calf Raise
1
11
Lying Leg Curl
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
Leg Press
1
3
Leg Extension
1
4
Single Leg Press
1
5
Stiff Leg Deadlift
1
6
Single Leg Deadlift
1
7
Single-Leg Leg Curl
1
8
Single Leg Hip Thrust
1
9
Calf Raise (Leg Press)
1
10
Straight Leg Calf Raise
1
11
Lying Leg Curl
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
Leg Press
1
3
Leg Extension
1
4
Single Leg Press
1
5
Stiff Leg Deadlift
1
6
Single Leg Deadlift
1
7
Single-Leg Leg Curl
1
8
Single Leg Hip Thrust
1
9
Calf Raise (Leg Press)
1
10
Straight Leg Calf Raise
1
11
Lying Leg Curl
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
Leg Press
1
3
Leg Extension
1
4
Single Leg Press
1
5
Stiff Leg Deadlift
1
6
Single Leg Deadlift
1
7
Single-Leg Leg Curl
1
8
Single Leg Hip Thrust
1
9
Calf Raise (Leg Press)
1
10
Straight Leg Calf Raise
1
11
Lying Leg Curl
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
Leg Press
1
3
Leg Extension
1
4
Single Leg Press
1
5
Stiff Leg Deadlift
1
6
Single Leg Deadlift
1
7
Single-Leg Leg Curl
1
8
Single Leg Hip Thrust
1
9
Calf Raise (Leg Press)
1
10
Straight Leg Calf Raise
1
11
Lying Leg Curl
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
2
Standing Shoulder Press (Dumbbell)
1
3
Standing Behind Neck Shoulder Press (Barbell)
1
4
Single Arm Shoulder Press
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
2
Standing Shoulder Press (Dumbbell)
1
3
Standing Behind Neck Shoulder Press (Barbell)
1
4
Single Arm Shoulder Press
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
2
Standing Shoulder Press (Dumbbell)
1
3
Standing Behind Neck Shoulder Press (Barbell)
1
4
Single Arm Shoulder Press
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
2
Standing Shoulder Press (Dumbbell)
1
3
Standing Behind Neck Shoulder Press (Barbell)
1
4
Single Arm Shoulder Press
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
2
Standing Shoulder Press (Dumbbell)
1
3
Standing Behind Neck Shoulder Press (Barbell)
1
4
Single Arm Shoulder Press
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
2
Abs Crunch (Weighted)
1
3
Abs Crunch (Bodyweight)
1
4
Reverse Abs Crunch (Bodyweight)
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
2
Abs Crunch (Weighted)
1
3
Abs Crunch (Bodyweight)
1
4
Reverse Abs Crunch (Bodyweight)
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
2
Abs Crunch (Weighted)
1
3
Abs Crunch (Bodyweight)
1
4
Reverse Abs Crunch (Bodyweight)
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
1
2
Abs Crunch (Machine)
1
3
Abs Crunch (Bodyweight)
1
4
Reverse Abs Crunch (Bodyweight)
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
1
2
Abs Crunch (Machine)
1
3
Abs Crunch (Weighted)
1
Week 1
1 / 5 Weeks
Day 1
1
Single Arm Iso Row1 Set
2
Single Arm Pushdown1 Set
3
One Arm Bent Over Row1 Set
4
Farmer's Walk (Weighted)1 Set
5
Lat Pulldown (Single Arm)1 Set
6
Single Arm Row (Dumbbell)1 Set
7
Single Arm High Row (Cable)1 Set
8
One Arm Lateral Raise (Cable)1 Set
9
One Arm Lateral Raise (Dumbbell)1 Set
10
Single Arm Tricep Extension (Cable)1 Set
11
Single Arm Overhead Tricep Extension1 Set
12
Single Arm Shoulder Press1 Set
13
Single Arm Kettlebell Swing1 Set
14
Single Arm Push Press (Dumbbell)1 Set
15
Arm Circle1 Set
Day 2
1
Back Extension1 Set
2
Glute Kickback1 Set
3
Tricep Kickback1 Set
4
Glute Kickback (Cable)1 Set
5
Back Extension (Weighted)1 Set
Day 3
1
Chest Fly (Cable)1 Set
2
Chest Fly (Machine)1 Set
3
Chest Fly (Dumbbell)1 Set
4
Chest Press (Machine)1 Set
5
Incline Chest Press (Machine)1 Set
6
Incline Chest Fly (Dumbbell)1 Set
7
Chest Supported Row (Machine)1 Set
8
Chest Supported Row (Dumbbell)1 Set
Day 4
1
Leg Curl1 Set
2
Leg Press1 Set
3
Leg Extension1 Set
4
Single Leg Press1 Set
5
Stiff Leg Deadlift1 Set
6
Single Leg Deadlift1 Set
7
Single-Leg Leg Curl1 Set
8
Single Leg Hip Thrust1 Set
9
Calf Raise (Leg Press)1 Set
10
Straight Leg Calf Raise1 Set
11
Lying Leg Curl1 Set
Day 5
1
Shoulder Press (Plate Loaded)1 Set
2
Standing Shoulder Press (Dumbbell)1 Set
3
Standing Behind Neck Shoulder Press (Barbell)1 Set
4
Single Arm Shoulder Press1 Set
Day 6
1
Abs Crunch (Machine)1 Set
2
Abs Crunch (Weighted)1 Set
3
Abs Crunch (Bodyweight)1 Set
4
Reverse Abs Crunch (Bodyweight)1 Set