Black Adam

by Ami B.

1 athletes joined

Program Description

Intermediate body building workouts

Program Overview

Level
Intermediate
Goal
Muscle & Sculpting, Bodybuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Apr 07, 2025 03:24
Last Edited
Apr 07, 2025 03:49

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Chest Fly (Cable)

4

12 reps

-

2

Bench Press (Dumbbell)

4

20 reps

-

3

Incline Bench Press (Barbell)

4

8 reps

-

4

Incline Bench Press (Dumbbell)

4

12 reps

-

5A

Pec Fly (Dumbbell)

3

8 reps

-

5B

Neutral Grip Dumbbell Bench Press

3

8 reps

-

5C

Dip (Bodyweight)

3

-

Day 1

1

Chest Fly (Cable)

4

12 reps

-

2

Bench Press (Dumbbell)

4

20 reps

-

3

Incline Bench Press (Barbell)

4

8 reps

-

4

Incline Bench Press (Dumbbell)

4

12 reps

-

5A

Pec Fly (Dumbbell)

3

8 reps

-

5B

Neutral Grip Dumbbell Bench Press

3

8 reps

-

5C

Dip (Bodyweight)

3

-

Day 1

1

Chest Fly (Cable)

4

12 reps

-

2

Bench Press (Dumbbell)

4

20 reps

-

3

Incline Bench Press (Barbell)

4

8 reps

-

4

Incline Bench Press (Dumbbell)

4

12 reps

-

5A

Pec Fly (Dumbbell)

3

8 reps

-

5B

Neutral Grip Dumbbell Bench Press

3

8 reps

-

5C

Dip (Bodyweight)

3

-

Day 1

1

Chest Fly (Cable)

4

12 reps

-

2

Bench Press (Dumbbell)

4

20 reps

-

3

Incline Bench Press (Barbell)

4

8 reps

-

4

Incline Bench Press (Dumbbell)

4

12 reps

-

5A

Pec Fly (Dumbbell)

3

8 reps

-

5B

Neutral Grip Dumbbell Bench Press

3

8 reps

-

5C

Dip (Bodyweight)

3

-

Day 2

1

Lat Pulldown

4

12 reps

-

2

Cable Low Row

3

8 reps

-

3

T-Bar Row

4

20 reps

-

4

Dumbbell Row

4

12 reps

-

5

Wide Grip Pull-Up

4

-

6A

Seated Row (Cable)

3

8 reps

-

6B

Seated Wide-Grip Row (Cable)

3

8 reps

-

6C

Face Pull

3

8 reps

-

Day 2

1

Lat Pulldown

4

12 reps

-

2

Cable Low Row

3

8 reps

-

3

T-Bar Row

4

20 reps

-

4

Dumbbell Row

4

12 reps

-

5

Wide Grip Pull-Up

4

-

6A

Seated Row (Cable)

3

8 reps

-

6B

Seated Wide-Grip Row (Cable)

3

8 reps

-

6C

Face Pull

3

8 reps

-

Day 2

1

Lat Pulldown

4

12 reps

-

2

Cable Low Row

3

8 reps

-

3

T-Bar Row

4

20 reps

-

4

Dumbbell Row

4

12 reps

-

5

Wide Grip Pull-Up

4

-

6A

Seated Row (Cable)

3

8 reps

-

6B

Seated Wide-Grip Row (Cable)

3

8 reps

-

6C

Face Pull

3

8 reps

-

Day 2

1

Lat Pulldown

4

12 reps

-

2

Cable Low Row

3

8 reps

-

3

T-Bar Row

4

20 reps

-

4

Dumbbell Row

4

12 reps

-

5

Wide Grip Pull-Up

4

-

6A

Seated Row (Cable)

3

8 reps

-

6B

Seated Wide-Grip Row (Cable)

3

8 reps

-

6C

Face Pull

3

8 reps

-

Day 1

1

Chest Fly (Cable)

4 Sets

12 Reps

-

2

Bench Press (Dumbbell)

4 Sets

20 Reps

-

3

Incline Bench Press (Barbell)

4 Sets

8 Reps

-

4

Incline Bench Press (Dumbbell)

4 Sets

12 Reps

-

5A

Pec Fly (Dumbbell)

3 Sets

8 Reps

-

5B

Neutral Grip Dumbbell Bench Press

3 Sets

8 Reps

-

5C

Dip (Bodyweight)

3 Sets

-

Day 2

1

Lat Pulldown

4 Sets

12 Reps

-

2

Cable Low Row

3 Sets

8 Reps

-

3

T-Bar Row

4 Sets

20 Reps

-

4

Dumbbell Row

4 Sets

12 Reps

-

5

Wide Grip Pull-Up

4 Sets

-

6A

Seated Row (Cable)

3 Sets

8 Reps

-

6B

Seated Wide-Grip Row (Cable)

3 Sets

8 Reps

-

6C

Face Pull

3 Sets

8 Reps

-