Focus on the long game

by David S.

4 athletes joined

Program Description

Balanced workout with a combination of free weights and machines.

Program Overview

Level
Beginner, Intermediate
Goal
Muscle
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Dec 13, 2025 01:06
Last Edited
Mar 15, 2026 03:45

Muscle Engagement

Front

Back

MuscleSet

Triceps

12.6%

Hamstrings

11.7%

Quadriceps

10.9%

Glutes

10%

Front Delts

7.5%

Biceps

7.5%

Calves

5%

Chest

5%

Lats

5%

Upper Back

5%

Abs

3.8%

Forearms

3.8%

Middle Delts

3.3%

Adductors

2.9%

Abductors

2.5%

Lower Back

2.5%

Rear Delts

0.8%

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WEEK 1

Day 1

1

Squat (Bodyweight)

1

10 reps

-

2

Squat (Barbell)

2

6-8 reps

-

3

Leg Press (45 Degrees)

2

8 reps

-

4

Leg Extension

2

8 reps

-

5

Lying Leg Curl

2

8 reps

-

6

Hip Adductor (Machine)

2

8 reps

-

7

Standing Calf Raise

3

8 reps

-

Day 2

1

Bench Press (Barbell)

2

8 reps

-

2

Incline Bench Press (Smith Machine)

2

6 reps

-

3

Lat Pulldown

2

8 reps

-

4

Seated Row (Machine)

2

8 reps

-

5

Lateral Raise (Dumbbell)

2

8 reps

-

6

V-Handle Tricep Pushdown (Cable)

2

8 reps

-

7

Seated Dumbbell Curl

2

8 reps

-

Day 3

1

Romanian Deadlift (Barbell)

2

6 reps

-

2

Hack Squat

2

8 reps

-

3

Hip Thrust (Machine)

2

8-12 reps

-

4

Lying Leg Curl

2

8 reps

-

5

Leg Extension

2

8 reps

-

6

Hip Abductor (Machine)

2

8 reps

-

7

Standing Calf Raise

3

8-12 reps

-

Day 4

1

Bent Over Row (Barbell)

2

6 reps

-

2

Incline Chest Press (Machine)

2

8 reps

-

3

Shoulder Press (Machine)

2

8 reps

-

4

Hammer Curl (Dumbbell)

2

8 reps

-

5

Bicep Curl (EZ Bar)

2

8 reps

-

6

V-Handle Tricep Pushdown (Cable)

2

8 reps

-

7

Skull Crusher (Dumbbell)

3

8-12 reps

-

Day 1

1

Squat (Bodyweight)

1 Set

10 Reps

-

2

Squat (Barbell)

1 Set

1 Set

6-8 Reps

6-8 Reps

-

-

3

Leg Press (45 Degrees)

1 Set

1 Set

8 Reps

8 Reps

-

-

4

Leg Extension

1 Set

1 Set

8 Reps

8 Reps

-

-

5

Lying Leg Curl

1 Set

1 Set

8 Reps

8 Reps

-

-

6

Hip Adductor (Machine)

1 Set

1 Set

8 Reps

8 Reps

-

-

7

Standing Calf Raise

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

-

-

-

Day 2

1

Bench Press (Barbell)

1 Set

1 Set

8 Reps

8 Reps

-

-

2

Incline Bench Press (Smith Machine)

1 Set

1 Set

6 Reps

6 Reps

-

-

3

Lat Pulldown

1 Set

1 Set

8 Reps

8 Reps

-

-

4

Seated Row (Machine)

1 Set

1 Set

8 Reps

8 Reps

-

-

5

Lateral Raise (Dumbbell)

1 Set

1 Set

8 Reps

8 Reps

-

-

6

V-Handle Tricep Pushdown (Cable)

1 Set

1 Set

8 Reps

8 Reps

-

-

7

Seated Dumbbell Curl

1 Set

1 Set

8 Reps

8 Reps

-

-

Day 3

1

Romanian Deadlift (Barbell)

1 Set

1 Set

6 Reps

6 Reps

-

-

2

Hack Squat

1 Set

1 Set

8 Reps

8 Reps

-

-

3

Hip Thrust (Machine)

1 Set

1 Set

8-12 Reps

8-12 Reps

-

-

4

Lying Leg Curl

1 Set

1 Set

8 Reps

8 Reps

-

-

5

Leg Extension

1 Set

1 Set

8 Reps

8 Reps

-

-

6

Hip Abductor (Machine)

1 Set

1 Set

8 Reps

8 Reps

-

-

7

Standing Calf Raise

1 Set

1 Set

1 Set

8-12 Reps

8-12 Reps

8-12 Reps

-

-

-

Day 4

1

Bent Over Row (Barbell)

1 Set

1 Set

6 Reps

6 Reps

-

-

2

Incline Chest Press (Machine)

1 Set

1 Set

8 Reps

8 Reps

-

-

3

Shoulder Press (Machine)

1 Set

1 Set

8 Reps

8 Reps

-

-

4

Hammer Curl (Dumbbell)

1 Set

1 Set

8 Reps

8 Reps

-

-

5

Bicep Curl (EZ Bar)

1 Set

1 Set

8 Reps

8 Reps

-

-

6

V-Handle Tricep Pushdown (Cable)

1 Set

1 Set

8 Reps

8 Reps

-

-

7

Skull Crusher (Dumbbell)

1 Set

1 Set

1 Set

8-12 Reps

8-12 Reps

8-12 Reps

-

-

-