Meh

by

1 athletes joined

Program Description

Meh

Program Overview

Level
Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
10 minutes
Created
Mar 22, 2025 04:04
Last Edited
Mar 22, 2025 05:06

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Bench Press (Barbell)

4

8 reps

-

2

Seated Shoulder Press (Dumbbell)

4

8 reps

-

3

Incline Bench Press (Dumbbell)

4

8 reps

-

4

Dips Between Chairs

3

6 reps

-

5

Lateral Raise (Dumbbell)

4

8 reps

-

6

Skull Crusher (Barbell)

4

8 reps

-

Day 2

1

Clean Deadlift

4

6 reps

-

2

Pull-Up (Weighted)

4

6 reps

-

3

Seated Row (Cable)

3

10 reps

-

4

Face Pull

3

12 reps

-

5

Bicep Curl (Dumbbell)

3

8 reps

-

Day 3

1

Squat (Smith Machine)

4

6 reps

-

2

Romanian Deadlift (Dumbbell)

3

6 reps

-

3

Leg Press

4

8 reps

-

4

Bulgarian Split Squat (Dumbbell)

3

8 reps

-

5

Seated Calf Raise

3

10 reps

-

6

Abs Crunch (Weighted)

3

10 reps

-

Day 4

1

Walk

1

10 mins

-

Day 5

1

Dip (Assisted)

4

6 reps

-

2

Pull-Up (Assisted)

4

6 reps

-

3

Incline Bench Press (Barbell)

1

3

88 reps

8 reps

-

-

4

Dumbbell Row

4

8 reps

-

5

Face Pull

4

10 reps

-

6

Tricep Extension (Cable)

3

10 reps

-

Day 6

1

Clean Deadlift

4

4 reps

-

2

Hack Squat

4

6 reps

-

3

Glute Bridge (Dumbbell)

3

6 reps

-

4

Lunge (Dumbbell)

3

8 reps

-

5

Seated Calf Raise

3

12 reps

-

6

Push Up

3

10 reps

-

Day 7

1

Walk

1

10 mins

-

Day 1

1

Bench Press (Barbell)

4 Sets

8 Reps

-

2

Seated Shoulder Press (Dumbbell)

4 Sets

8 Reps

-

3

Incline Bench Press (Dumbbell)

4 Sets

8 Reps

-

4

Dips Between Chairs

3 Sets

6 Reps

-

5

Lateral Raise (Dumbbell)

4 Sets

8 Reps

-

6

Skull Crusher (Barbell)

4 Sets

8 Reps

-

Day 2

1

Clean Deadlift

4 Sets

6 Reps

-

2

Pull-Up (Weighted)

4 Sets

6 Reps

-

3

Seated Row (Cable)

3 Sets

10 Reps

-

4

Face Pull

3 Sets

12 Reps

-

5

Bicep Curl (Dumbbell)

3 Sets

8 Reps

-

Day 3

1

Squat (Smith Machine)

4 Sets

6 Reps

-

2

Romanian Deadlift (Dumbbell)

3 Sets

6 Reps

-

3

Leg Press

4 Sets

8 Reps

-

4

Bulgarian Split Squat (Dumbbell)

3 Sets

8 Reps

-

5

Seated Calf Raise

3 Sets

10 Reps

-

6

Abs Crunch (Weighted)

3 Sets

10 Reps

-

Day 4

1

Walk

1 Set

10 mins

-

Day 6

1

Clean Deadlift

4 Sets

4 Reps

-

2

Hack Squat

4 Sets

6 Reps

-

3

Glute Bridge (Dumbbell)

3 Sets

6 Reps

-

4

Lunge (Dumbbell)

3 Sets

8 Reps

-

5

Seated Calf Raise

3 Sets

12 Reps

-

6

Push Up

3 Sets

10 Reps

-

Day 5

1

Dip (Assisted)

4 Sets

6 Reps

-

2

Pull-Up (Assisted)

4 Sets

6 Reps

-

3

Incline Bench Press (Barbell)

1 Set

3 Sets

88 Reps

8 Reps

-

-

4

Dumbbell Row

4 Sets

8 Reps

-

5

Face Pull

4 Sets

10 Reps

-

6

Tricep Extension (Cable)

3 Sets

10 Reps

-

Day 7

1

Walk

1 Set

10 mins

-