Johnathen Litchenberg

by

1 athletes joined

Program Description

3 days on 1 day off rotate the 2 leg days

Program Overview

Level
Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
100 minutes
Created
Jan 21, 2026 12:00
Last Edited
Jan 21, 2026 06:40

Muscle Engagement

Front

Back

MuscleSet

Triceps

12.9%

Front Delts

9.4%

Quadriceps

8.4%

Upper Back

8.1%

Glutes

8.1%

Hamstrings

7.8%

Biceps

6.8%

Chest

5.8%

Abductors

5.5%

Middle Delts

4.5%

Lats

4.5%

Calves

4.5%

Adductors

4.5%

Rear Delts

2.9%

Forearms

2.3%

Lower Back

1.9%

Abs

1.9%

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WEEK 1

Day 1

1

Stiff Leg Deadlift

3

8 reps

-

2

Seated Hamstring Curl

3

12 reps

-

3

Sumo Leg Press

4

15 reps

-

4

Hip Abductor (Machine)

4

12 reps

-

5

Calf Raise (Machine)

1

1

1

8 reps

10 reps

12 reps

-

-

-

6

Leg Extension

3

10 reps

-

7

Hip Adductor (Machine)

3

12 reps

-

Day 2

1

Incline Chest Press (Machine)

1

2

8 reps

10 reps

-

-

2

Pec Deck (3-4 Second Eccentric)

4

12 reps

-

3

Chest Press (Machine)

3

10 reps

-

4

Shoulder Press (Machine)

4

12 reps

-

5

Rear Delt Fly (Dumbbell)

3

10 reps

-

6

Lateral Raise (Cable)

3

15 reps

-

Day 3

1

Lat Pulldown

4

12 reps

-

2

T-Bar Row

1

2

8 reps

10 reps

-

-

3

Shrug (Dumbbell)

4

12 reps

-

4

LAT PULL OVER

3

12 reps

-

Day 4

1

Bench Press (Close Grip)

3

8 reps

-

2

Drag Curl

1

2

8 reps

10 reps

-

-

3

V-Handle Tricep Pushdown (Cable)

1

2

8 reps

12 reps

-

-

4

Hammer Curl (Dumbbell)

4

10 reps

-

5

Bicep Curl (Cable)

3

10 reps

-

6

Single Arm Tricep Extension (Cable)

4

12 reps

-

Day 5

1

Hack Squat

3

8 reps

-

2

Leg Extension

1

2

1

10 reps

12 reps

15 reps

-

-

-

3

Leg Press

1

1

1

8 reps

10 reps

12 reps

-

-

-

4

Calf Raise (Machine)

1

1

2

8 reps

10 reps

12 reps

-

-

-

5

Hip Adductor (Machine)

4

12 reps

-

6

Hip Abductor (Machine)

3

12 reps

-

Day 2

1

Incline Chest Press (Machine)

1 Set

2 Sets

8 Reps

10 Reps

-

-

2

Pec Deck (3-4 Second Eccentric)

4 Sets

12 Reps

-

3

Chest Press (Machine)

3 Sets

10 Reps

-

4

Shoulder Press (Machine)

4 Sets

12 Reps

-

5

Rear Delt Fly (Dumbbell)

3 Sets

10 Reps

-

6

Lateral Raise (Cable)

3 Sets

15 Reps

-

Day 3

1

Lat Pulldown

4 Sets

12 Reps

-

2

T-Bar Row

1 Set

2 Sets

8 Reps

10 Reps

-

-

3

Shrug (Dumbbell)

4 Sets

12 Reps

-

4

LAT PULL OVER

3 Sets

12 Reps

-

Day 4

1

Bench Press (Close Grip)

3 Sets

8 Reps

-

2

Drag Curl

1 Set

2 Sets

8 Reps

10 Reps

-

-

3

V-Handle Tricep Pushdown (Cable)

1 Set

2 Sets

8 Reps

12 Reps

-

-

4

Hammer Curl (Dumbbell)

4 Sets

10 Reps

-

5

Bicep Curl (Cable)

3 Sets

10 Reps

-

6

Single Arm Tricep Extension (Cable)

4 Sets

12 Reps

-

Day 1

1

Stiff Leg Deadlift

3 Sets

8 Reps

-

2

Seated Hamstring Curl

3 Sets

12 Reps

-

3

Sumo Leg Press

4 Sets

15 Reps

-

4

Hip Abductor (Machine)

4 Sets

12 Reps

-

5

Calf Raise (Machine)

1 Set

1 Set

1 Set

8 Reps

10 Reps

12 Reps

-

-

-

6

Leg Extension

3 Sets

10 Reps

-

7

Hip Adductor (Machine)

3 Sets

12 Reps

-

Day 5

1

Hack Squat

3 Sets

8 Reps

-

2

Leg Extension

1 Set

2 Sets

1 Set

10 Reps

12 Reps

15 Reps

-

-

-

3

Leg Press

1 Set

1 Set

1 Set

8 Reps

10 Reps

12 Reps

-

-

-

4

Calf Raise (Machine)

1 Set

1 Set

2 Sets

8 Reps

10 Reps

12 Reps

-

-

-

5

Hip Adductor (Machine)

4 Sets

12 Reps

-

6

Hip Abductor (Machine)

3 Sets

12 Reps

-