Program Description
The purpose is really to keep it simple yet effective.
Program Overview
- LevelNovice
- GoalBodybuilding, Muscle & Sculpting, Bodyweight Fitness
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedJun 10, 2025 01:57
- Last EditedJun 18, 2025 08:33

Summary
Tony’s Program is a comprehensive 4-week training plan designed for those looking to build strength and muscle across all major muscle groups. With five sessions per week, you'll tackle targeted workouts like Chest and Arms, Leg Day, and more, utilizing a mix of dumbbells, barbells, and machines to maximize your gains. Each workout is structured with specific rep ranges to help you push your limits while ensuring proper form. Get ready to elevate your fitness journey and achieve the results you’ve been striving for!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
8-12 reps
-
5
Wrist Curls
3
-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
8-12 reps
-
5
Wrist Curls
3
-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
8-12 reps
-
5
Wrist Curls
3
-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
8-12 reps
-
5
Wrist Curls
3
-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Extension
4
6-10 reps
-
4
Hamstring Curl
4
6-10 reps
-
5
Standing Calf Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Extension
4
6-10 reps
-
4
Hamstring Curl
4
6-10 reps
-
5
Standing Calf Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Extension
4
6-10 reps
-
4
Hamstring Curl
4
6-10 reps
-
5
Standing Calf Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Extension
4
6-10 reps
-
4
Hamstring Curl
4
6-10 reps
-
5
Standing Calf Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Lat Pulldown (Close Grip)
3
6-10 reps
-
5
Rear Delt Fly (Machine)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Lat Pulldown (Close Grip)
3
6-10 reps
-
5
Rear Delt Fly (Machine)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Lat Pulldown (Close Grip)
3
6-10 reps
-
5
Rear Delt Fly (Machine)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Lat Pulldown (Close Grip)
3
6-10 reps
-
5
Rear Delt Fly (Machine)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Bench Press (Close Grip)
3
8-12 reps
-
3
Dip (Assisted)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Shrug (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Bench Press (Close Grip)
3
8-12 reps
-
3
Dip (Assisted)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Shrug (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Bench Press (Close Grip)
3
8-12 reps
-
3
Dip (Assisted)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Shrug (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Bench Press (Close Grip)
3
8-12 reps
-
3
Dip (Assisted)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Shrug (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-10 reps
-
2
Hack Squat
4
6-10 reps
-
3
Hamstring Curl
3
6-10 reps
-
4
Goblet Squat
3
8-12 reps
-
5
Leg Extension
3
-15 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-10 reps
-
2
Hack Squat
4
6-10 reps
-
3
Hamstring Curl
3
6-10 reps
-
4
Goblet Squat
3
8-12 reps
-
5
Leg Extension
3
-15 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-10 reps
-
2
Hack Squat
4
6-10 reps
-
3
Hamstring Curl
3
6-10 reps
-
4
Goblet Squat
3
8-12 reps
-
5
Leg Extension
3
-15 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-10 reps
-
2
Hack Squat
4
6-10 reps
-
3
Hamstring Curl
3
6-10 reps
-
4
Goblet Squat
3
8-12 reps
-
5
Leg Extension
3
-15 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Dumbbell)4 Sets
5-8 Reps
-
2
Incline Bench Press (Dumbbell)3 Sets
6-10 Reps
-
3
Tricep Pushdown (Cable)3 Sets
8-12 Reps
-
4
Overhead Tricep Extension (Cable)4 Sets
8-12 Reps
-
5
Wrist Curls3 Sets
-30 Reps
-
Day 2
1
Squat (Barbell)3 Sets
5-8 Reps
-
2
Deadlift (Dumbbell)3 Sets
6-10 Reps
-
3
Leg Extension4 Sets
6-10 Reps
-
4
Hamstring Curl4 Sets
6-10 Reps
-
5
Standing Calf Raise3 Sets
10-15 Reps
-
Day 3
1
Overhead Press (Dumbbell)4 Sets
8-12 Reps
-
2
Bent Over Row (Barbell)3 Sets
6-10 Reps
-
3
Lat Pulldown3 Sets
6-10 Reps
-
4
Lat Pulldown (Close Grip)3 Sets
6-10 Reps
-
5
Rear Delt Fly (Machine)4 Sets
8-12 Reps
-
Day 4
1
Pull-Up (Assisted)3 Sets
6-10 Reps
-
2
Bench Press (Close Grip)3 Sets
8-12 Reps
-
3
Dip (Assisted)3 Sets
8-12 Reps
-
4
Hammer Curl3 Sets
8-12 Reps
-
5
Incline Curl (Dumbbell)3 Sets
8-12 Reps
-
6
Shrug (Dumbbell)4 Sets
8-12 Reps
-
Day 5
1
Deadlift (Barbell)4 Sets
6-10 Reps
-
2
Hack Squat4 Sets
6-10 Reps
-
3
Hamstring Curl3 Sets
6-10 Reps
-
4
Goblet Squat3 Sets
8-12 Reps
-
5
Leg Extension3 Sets
-15 Reps
-
6
Standing Calf Raise3 Sets
8-12 Reps
-