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Intellectual Chad

by Jakob White
2 athletes joined

Program Description

777

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 06, 2025 06:04
  • Last Edited
    Aug 06, 2025 10:11
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Dumbbell Row
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Dumbbell Row
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Dumbbell Row
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Dumbbell Row
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
12 reps
-
2
Tricep Rope Push Down (Cable)
3
12 reps
-
3
Hammer Curl (Cable)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
12 reps
-
2
Tricep Rope Push Down (Cable)
3
12 reps
-
3
Hammer Curl (Cable)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
12 reps
-
2
Tricep Rope Push Down (Cable)
3
12 reps
-
3
Hammer Curl (Cable)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
12 reps
-
2
Tricep Rope Push Down (Cable)
3
12 reps
-
3
Hammer Curl (Cable)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
12 reps
10 reps
-
-
2
Seated Row (Cable)
3
12 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Lat Pulldown (Neutral Grip)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
12 reps
10 reps
-
-
2
Seated Row (Cable)
3
12 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Lat Pulldown (Neutral Grip)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
12 reps
10 reps
-
-
2
Seated Row (Cable)
3
12 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Lat Pulldown (Neutral Grip)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
12 reps
10 reps
-
-
2
Seated Row (Cable)
3
12 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Lat Pulldown (Neutral Grip)
3
12 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Pull-Up (Weighted)
3 Sets
8 Reps
-
2
Seated Row (Machine)
3 Sets
12 Reps
-
3
Lateral Raise (Cable)
3 Sets
12 Reps
-
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
-
5
Seated Row (Cable)
3 Sets
12 Reps
-
6
Dumbbell Row
3 Sets
12 Reps
-
Day 2
1
Dip (Weighted)
3 Sets
12 Reps
-
2
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
3
Hammer Curl (Cable)
3 Sets
12 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
5
Tricep Extension (Cable)
3 Sets
12 Reps
-
Day 3
1
Bench Press (Barbell)
3 Sets
5 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Lateral Raise (Cable)
3 Sets
12 Reps
-
4
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
5
Tricep Extension (Cable)
3 Sets
10 Reps
-
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
-
Day 4
1
Pull-Up (Bodyweight)
1 Set
2 Sets
12 Reps
10 Reps
-
-
2
Seated Row (Cable)
3 Sets
12 Reps
-
3
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
4
Hammer Curl (Dumbbell)
3 Sets
12 Reps
-
5
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
-