Mark Ochoa

by

1 athletes joined

Program Description

Mark

Program Overview

Level
Novice, Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
120 minutes
Created
Jan 28, 2026 02:40
Last Edited
Jan 28, 2026 04:06

Muscle Engagement

Front

Back

MuscleSet

Triceps

13.6%

Front Delts

11.5%

Upper Back

11.5%

Biceps

10%

Chest

9.3%

Quadriceps

7.2%

Hamstrings

7.2%

Lats

7.2%

Glutes

4.3%

Middle Delts

4.3%

Rear Delts

3.6%

Forearms

3.2%

Calves

2.9%

Abs

2.2%

Adductors

1.1%

Lower Back

1.1%

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Squat (Smith Machine)

3

8 reps

-

2

Calf Raise (Machine)

1

2

1

8 reps

10 reps

12 reps

-

-

-

3

Leg Extension

1

2

1

10 reps

12 reps

20 reps

-

-

-

4

Seated Hamstring Curl

4

12 reps

-

5

Romanian Deadlift (Dumbbell)

3

12 reps

-

Day 2

1

Bench Press (Barbell)

3

8 reps

-

2

Incline Chest Press (Machine)

1

2

8 reps

10 reps

-

-

3

Pec Deck (Machine)

4

12 reps

-

Day 3

No exercises added to this day

Day 4

1

T-Bar Row

1

2

1

8 reps

10 reps

12 reps

-

-

-

2

Lat Pulldown

3

12 reps

-

3

Wide Grip Pull-Up

3

-

4

Shrug (Dumbbell)

4

10 reps

-

Day 5

1

Bicep Curl (Dumbbell)

1

2

10 reps

12 reps

-

-

2

V-Handle Tricep Pushdown (Cable)

1

2

10 reps

12 reps

-

-

3A

Preacher Curl (EZ Bar)

3

12 reps

-

3B

Single Arm Tricep Extension (Cable)

3

12 reps

-

4

Bicep Curl (Cable)

3

12 reps

-

5

Bench Press (Close Grip)

3

8 reps

-

Day 6

1

Shoulder Press (Machine)

4

12 reps

-

2

Lateral Raise (Cable)

2

20 reps

-

3

Rear Delt Fly (Dumbbell)

4

10 reps

-

Day 7

No exercises added to this day

Day 3

No exercises added to this day

Day 7

No exercises added to this day

Day 1

1

Squat (Smith Machine)

3 Sets

8 Reps

-

2

Calf Raise (Machine)

1 Set

2 Sets

1 Set

8 Reps

10 Reps

12 Reps

-

-

-

3

Leg Extension

1 Set

2 Sets

1 Set

10 Reps

12 Reps

20 Reps

-

-

-

4

Seated Hamstring Curl

4 Sets

12 Reps

-

5

Romanian Deadlift (Dumbbell)

3 Sets

12 Reps

-

Day 2

1

Bench Press (Barbell)

3 Sets

8 Reps

-

2

Incline Chest Press (Machine)

1 Set

2 Sets

8 Reps

10 Reps

-

-

3

Pec Deck (Machine)

4 Sets

12 Reps

-

Day 4

1

T-Bar Row

1 Set

2 Sets

1 Set

8 Reps

10 Reps

12 Reps

-

-

-

2

Lat Pulldown

3 Sets

12 Reps

-

3

Wide Grip Pull-Up

3 Sets

-

4

Shrug (Dumbbell)

4 Sets

10 Reps

-

Day 5

1

Bicep Curl (Dumbbell)

1 Set

2 Sets

10 Reps

12 Reps

-

-

2

V-Handle Tricep Pushdown (Cable)

1 Set

2 Sets

10 Reps

12 Reps

-

-

3A

Preacher Curl (EZ Bar)

3 Sets

12 Reps

-

3B

Single Arm Tricep Extension (Cable)

3 Sets

12 Reps

-

4

Bicep Curl (Cable)

3 Sets

12 Reps

-

5

Bench Press (Close Grip)

3 Sets

8 Reps

-

Day 6

1

Shoulder Press (Machine)

4 Sets

12 Reps

-

2

Lateral Raise (Cable)

2 Sets

20 Reps

-

3

Rear Delt Fly (Dumbbell)

4 Sets

10 Reps

-