Program Description
Get jacked. NOTE: All belt squat on leg days can be substituted for barbell back squat, barbell front squat, or leg press.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedDec 12, 2024 04:04
- Last EditedJun 18, 2025 08:12

Summary
Logan's Program v1.1 is an 8-week strength training journey designed for those ready to elevate their fitness game. With a commitment of 5 days per week, this program focuses on building muscle and enhancing overall strength through a balanced mix of upper body, lower body, and pull workouts. Each session incorporates a variety of exercises, including barbell and dumbbell movements, ensuring comprehensive muscle engagement. Get ready to challenge yourself and witness significant gains as you progress through this structured and motivating training plan!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10-12 reps
-
2
Bent Over Row (Dumbbell)
2
10-12 reps
-
3
Chest Fly (Cable)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Shoulder Press (Machine)
3
12-15 reps
-
6
Face Pull
2
10-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-10 reps
-
8
Overhead Tricep Extension (Cable)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
-
2
Bent Over Row (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Shoulder Press (Machine)
3
12-15 reps
-
6
Face Pull
2
10-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-10 reps
-
8
Overhead Tricep Extension (Cable)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2
Bent Over Row (Dumbbell)
3
8-10 reps
-
3
Chest Fly (Cable)
4
10-12 reps
-
4
Lat Pulldown
4
10-12 reps
-
5
Shoulder Press (Machine)
3
12-15 reps
-
6
Face Pull
3
10-12 reps
-
7
Bicep Curl (Dumbbell)
3
10-12 reps
-
8
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Bent Over Row (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Cable)
4
10-12 reps
-
4
Lat Pulldown
4
10-12 reps
-
5
Shoulder Press (Machine)
3
12-15 reps
-
6
Face Pull
3
10-12 reps
-
7
Bicep Curl (Dumbbell)
4
10-12 reps
-
8
Overhead Tricep Extension (Cable)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10-12 reps
-
2
Bent Over Row (Barbell)
2
10-12 reps
-
3
Chest Fly (Cable)
3
10-12 reps
-
4
Underhand Lat Pulldown
3
10-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
6
Face Pull
2
10-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-10 reps
-
8
Tricep Pushdown (Cable)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Bent Over Row (Barbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
10-12 reps
-
4
Underhand Lat Pulldown
3
10-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
6
Face Pull
2
10-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-10 reps
-
8
Tricep Pushdown (Cable)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Chest Fly (Cable)
4
10-12 reps
-
4
Underhand Lat Pulldown
4
10-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
6
Face Pull
3
10-12 reps
-
7
Bicep Curl (Dumbbell)
3
10-12 reps
-
8
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Bent Over Row (Barbell)
4
8-10 reps
-
3
Chest Fly (Cable)
4
10-12 reps
-
4
Underhand Lat Pulldown
4
10-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
6
Face Pull
3
10-12 reps
-
7
Bicep Curl (Dumbbell)
4
10-12 reps
-
8
Tricep Pushdown (Cable)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-10 reps
-
2
Bulgarian Split Squat (Barbell)
2
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
2
12-15 reps
-
4
Leg Extension
3
10-12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Seated Calf Raise
2
12-15 reps
-
7
Abs
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
7-10 reps
-
2
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
4
Leg Extension
3
10-12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
7
Abs
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
8-10 reps
-
2
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
4
Leg Extension
3
10-12 reps
-
5
Leg Curl
4
10-12 reps
-
6
Seated Calf Raise
4
12-15 reps
-
7
Abs
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
8-10 reps
-
2
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
4
Leg Extension
2
10-12 reps
-
5
Leg Curl
4
10-12 reps
-
6
Seated Calf Raise
4
12-15 reps
-
7
Abs
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-10 reps
-
2
Bulgarian Split Squat (Barbell)
2
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
2
12-15 reps
-
4
Leg Extension
3
10-12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Seated Calf Raise
2
12-15 reps
-
7
Abs
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
7-10 reps
-
2
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
4
Leg Extension
3
10-12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
7
Abs
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
8-10 reps
-
2
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
4
Leg Extension
3
10-12 reps
-
5
Leg Curl
4
10-12 reps
-
6
Seated Calf Raise
4
12-15 reps
-
7
Abs
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
8-10 reps
-
2
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
4
Leg Extension
2
10-12 reps
-
5
Leg Curl
4
10-12 reps
-
6
Seated Calf Raise
4
12-15 reps
-
7
Abs
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Lat Pulldown
2
10-12 reps
-
4
Shrug (Barbell)
2
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Hammer Curl (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
10-12 reps
-
3
Lat Pulldown
3
10-12 reps
-
4
Shrug (Barbell)
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Hammer Curl (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-12 reps
-
2
Chest Supported Row (Machine)
3
10-12 reps
-
3
Lat Pulldown
3
10-12 reps
-
4
Shrug (Barbell)
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
4
8-10 reps
-
6
Hammer Curl (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Chest Supported Row (Machine)
4
10-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4
Shrug (Barbell)
4
12-15 reps
-
5
Bicep Curl (Dumbbell)
4
10-12 reps
-
6
Hammer Curl (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8-12 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Lat Pulldown (Single Arm)
2
10-12 reps
-
4
Shrug (Dumbbell)
2
12-15 reps
-
5
Hammer Curl
3
10-12 reps
-
6
Preacher Curl (Dumbbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Lat Pulldown (Single Arm)
3
10-12 reps
-
4
Shrug (Dumbbell)
3
12-15 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Preacher Curl (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
8-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Lat Pulldown (Single Arm)
3
10-12 reps
-
4
Shrug (Dumbbell)
3
12-15 reps
-
5
Hammer Curl
4
8-10 reps
-
6
Preacher Curl (Dumbbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8-12 reps
-
2
Seated Row (Cable)
4
10-12 reps
-
3
Lat Pulldown (Single Arm)
4
10-12 reps
-
4
Shrug (Dumbbell)
4
12-15 reps
-
5
Hammer Curl
4
10-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
-
2
Incline Chest Press (Machine)
2
10-12 reps
-
3
Chest Fly (Dumbbell)
3
10-12 reps
-
4
Dip (Weighted)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
7
Tricep Kickback
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
-
2
Incline Chest Press (Machine)
3
10-12 reps
-
3
Chest Fly (Dumbbell)
3
10-12 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Tricep Kickback
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
-
2
Incline Chest Press (Machine)
4
8-10 reps
-
3
Chest Fly (Dumbbell)
2
10-12 reps
-
4
Dip (Weighted)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Skull Crusher (Barbell)
3
12-15 reps
-
7
Tricep Kickback
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8-10 reps
-
2
Incline Chest Press (Machine)
3
10-12 reps
-
3
Chest Fly (Dumbbell)
3
10-12 reps
-
4
Dip (Weighted)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Skull Crusher (Barbell)
4
8-12 reps
-
7
Tricep Kickback
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Chest Press (Machine)
2
10-12 reps
-
3
Chest Fly (Dumbbell)
3
10-12 reps
-
4
Dip (Weighted)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Tricep Rope Push Down (Cable)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Incline Chest Press (Machine)
3
10-12 reps
-
3
Chest Fly (Dumbbell)
3
10-12 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Tricep Rope Push Down (Cable)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Chest Press (Machine)
4
8-10 reps
-
3
Chest Fly (Dumbbell)
2
10-12 reps
-
4
Dip (Weighted)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
7
Tricep Rope Push Down (Cable)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Incline Chest Press (Machine)
3
10-12 reps
-
3
Chest Fly (Dumbbell)
3
10-12 reps
-
4
Dip (Weighted)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
7
Tricep Rope Push Down (Cable)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
10-12 reps
-
2
Single Leg Press
2
10-12 reps
-
3
Back Extension (Weighted)
3
10-12 reps
-
4
Leg Extension
2
AMRAP
-
5
Leg Curl
2
AMRAP
-
6
Single Leg Calf Raise
3
12-15 reps
-
7
Abs Crunch (Machine)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
12-15 reps
-
2
Single Leg Press
2
10-12 reps
-
3
Back Extension (Weighted)
3
12-15 reps
-
4
Leg Extension
2
AMRAP
-
5
Leg Curl
2
AMRAP
-
6
Single Leg Calf Raise
3
12-15 reps
-
7
Abs Crunch (Machine)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
8-10 reps
-
2
Single Leg Press
2
12-15 reps
-
3
Back Extension (Weighted)
3
12-15 reps
-
4
Leg Extension
2
AMRAP
-
5
Leg Curl
2
AMRAP
-
6
Single Leg Calf Raise
4
12-15 reps
-
7
Abs Crunch (Machine)
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
10-12 reps
-
2
Single Leg Press
2
12-15 reps
-
3
Back Extension (Weighted)
4
10-12 reps
-
4
Leg Extension
2
AMRAP
-
5
Leg Curl
2
AMRAP
-
6
Single Leg Calf Raise
4
12-15 reps
-
7
Abs Crunch (Machine)
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
10-12 reps
-
2
Single Leg Press
2
10-12 reps
-
3
Back Extension (Weighted)
3
10-12 reps
-
4
Leg Extension
2
AMRAP
-
5
Leg Curl
2
AMRAP
-
6
Single Leg Calf Raise
3
12-15 reps
-
7
Abs Crunch (Machine)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
12-15 reps
-
2
Single Leg Press
2
10-12 reps
-
3
Back Extension (Weighted)
3
12-15 reps
-
4
Leg Extension
2
AMRAP
-
5
Leg Curl
2
AMRAP
-
6
Single Leg Calf Raise
3
12-15 reps
-
7
Abs Crunch (Machine)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
8-10 reps
-
2
Single Leg Press
2
12-15 reps
-
3
Back Extension (Weighted)
3
12-15 reps
-
4
Leg Extension
2
AMRAP
-
5
Leg Curl
2
AMRAP
-
6
Single Leg Calf Raise
4
12-15 reps
-
7
Abs Crunch (Machine)
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
10-12 reps
-
2
Single Leg Press
2
12-15 reps
-
3
Back Extension (Weighted)
4
10-12 reps
-
4
Leg Extension
2
AMRAP
-
5
Leg Curl
2
AMRAP
-
6
Single Leg Calf Raise
4
12-15 reps
-
7
Abs Crunch (Machine)
4
12-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Barbell)2 Sets
10-12 Reps
-
2
Bent Over Row (Dumbbell)2 Sets
10-12 Reps
-
3
Chest Fly (Cable)3 Sets
10-12 Reps
-
4
Lat Pulldown3 Sets
10-12 Reps
-
5
Shoulder Press (Machine)3 Sets
12-15 Reps
-
6
Face Pull2 Sets
10-12 Reps
-
7
Bicep Curl (Dumbbell)3 Sets
8-10 Reps
-
8
Overhead Tricep Extension (Cable)3 Sets
8-10 Reps
-
Day 2
1
Belt Squat3 Sets
6-10 Reps
-
2
Bulgarian Split Squat (Barbell)2 Sets
10-12 Reps
-
3
Romanian Deadlift (Dumbbell)2 Sets
12-15 Reps
-
4
Leg Extension3 Sets
10-12 Reps
-
5
Leg Curl3 Sets
10-12 Reps
-
6
Seated Calf Raise2 Sets
12-15 Reps
-
7
Abs3 Sets
AMRAP
-
Day 3
1
Pull-Up (Weighted)3 Sets
8-12 Reps
-
2
Chest Supported Row (Machine)3 Sets
8-10 Reps
-
3
Lat Pulldown2 Sets
10-12 Reps
-
4
Shrug (Barbell)2 Sets
12-15 Reps
-
5
Bicep Curl (Dumbbell)3 Sets
10-12 Reps
-
6
Hammer Curl (Cable)2 Sets
8-10 Reps
-
Day 4
1
Bench Press (Close Grip)3 Sets
6-8 Reps
-
2
Incline Chest Press (Machine)2 Sets
10-12 Reps
-
3
Chest Fly (Dumbbell)3 Sets
10-12 Reps
-
4
Dip (Weighted)2 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
-
6
Skull Crusher (Barbell)3 Sets
8-12 Reps
-
7
Tricep Kickback2 Sets
10-12 Reps
-
Day 5
1
Belt Squat3 Sets
10-12 Reps
-
2
Single Leg Press2 Sets
10-12 Reps
-
3
Back Extension (Weighted)3 Sets
10-12 Reps
-
4
Leg Extension2 Sets
AMRAP
-
5
Leg Curl2 Sets
AMRAP
-
6
Single Leg Calf Raise3 Sets
12-15 Reps
-
7
Abs Crunch (Machine)3 Sets
12-15 Reps
-