Program Description
Help my angel babe
Program Overview
- LevelIntermediate
- GoalPowerbuilding, Bodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJul 01, 2024 08:18
- Last EditedJul 16, 2024 03:34
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
2
Leg Extension
1
1
1
15 reps
12 reps
10 reps
3
Lying Leg Curl
1
1
15 reps
12 reps
4
Glute Kickback
1
1
1
15 reps
12 reps
10 reps
5
Abs Crunch (Machine)
1
1
1
15 reps
12 reps
10 reps
6
Machine Hip Thrust
1
1
15 reps
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
2
Leg Extension
1
1
1
15 reps
12 reps
10 reps
3
Lying Leg Curl
1
1
15 reps
12 reps
4
Glute Kickback
1
1
1
15 reps
12 reps
10 reps
5
Abs Crunch (Machine)
1
1
1
15 reps
12 reps
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
2
Leg Extension
1
1
1
15 reps
12 reps
10 reps
3
Lying Leg Curl
1
1
15 reps
12 reps
4
Glute Kickback
1
1
1
15 reps
12 reps
10 reps
5
Abs Crunch (Machine)
1
1
1
15 reps
12 reps
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
2
Leg Extension
1
1
1
15 reps
12 reps
10 reps
3
Lying Leg Curl
1
1
15 reps
12 reps
4
Glute Kickback
1
1
1
15 reps
12 reps
10 reps
5
Abs Crunch (Machine)
1
1
1
15 reps
12 reps
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
2
Leg Extension
1
1
1
15 reps
12 reps
10 reps
3
Lying Leg Curl
1
1
15 reps
12 reps
4
Glute Kickback
1
1
1
15 reps
12 reps
10 reps
5
Abs Crunch (Machine)
1
1
1
15 reps
12 reps
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
2
Leg Extension
1
1
1
15 reps
12 reps
10 reps
3
Lying Leg Curl
1
1
15 reps
12 reps
4
Glute Kickback
1
1
1
15 reps
12 reps
10 reps
5
Abs Crunch (Machine)
1
1
1
15 reps
12 reps
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
2
Leg Extension
1
1
1
15 reps
12 reps
10 reps
3
Lying Leg Curl
1
1
15 reps
12 reps
4
Glute Kickback
1
1
1
15 reps
12 reps
10 reps
5
Abs Crunch (Machine)
1
1
1
15 reps
12 reps
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
2
Leg Extension
1
1
1
15 reps
12 reps
10 reps
3
Lying Leg Curl
1
1
15 reps
12 reps
4
Glute Kickback
1
1
1
15 reps
12 reps
10 reps
5
Abs Crunch (Machine)
1
1
1
15 reps
12 reps
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
2
Leg Extension
1
1
1
15 reps
12 reps
10 reps
3
Lying Leg Curl
1
1
15 reps
12 reps
4
Glute Kickback
1
1
1
15 reps
12 reps
10 reps
5
Abs Crunch (Machine)
1
1
1
15 reps
12 reps
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
2
Leg Extension
1
1
1
15 reps
12 reps
10 reps
3
Lying Leg Curl
1
1
15 reps
12 reps
4
Glute Kickback
1
1
1
15 reps
12 reps
10 reps
5
Abs Crunch (Machine)
1
1
1
15 reps
12 reps
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
2
Leg Extension
1
1
1
15 reps
12 reps
10 reps
3
Lying Leg Curl
1
1
15 reps
12 reps
4
Glute Kickback
1
1
1
15 reps
12 reps
10 reps
5
Abs Crunch (Machine)
1
1
1
15 reps
12 reps
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
2
Leg Extension
1
1
1
15 reps
12 reps
10 reps
3
Lying Leg Curl
1
1
15 reps
12 reps
4
Glute Kickback
1
1
1
15 reps
12 reps
10 reps
5
Abs Crunch (Machine)
1
1
1
15 reps
12 reps
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
3
Chest Supported Row (Machine)
3
15 reps
4
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
3
Chest Supported Row (Machine)
3
15 reps
4
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
3
Chest Supported Row (Machine)
3
15 reps
4
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
3
Chest Supported Row (Machine)
3
15 reps
4
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
3
Chest Supported Row (Machine)
3
15 reps
4
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
3
Chest Supported Row (Machine)
3
15 reps
4
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
3
Chest Supported Row (Machine)
3
15 reps
4
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
3
Chest Supported Row (Machine)
3
15 reps
4
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
3
Chest Supported Row (Machine)
3
15 reps
4
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
3
Chest Supported Row (Machine)
3
15 reps
4
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
3
Chest Supported Row (Machine)
3
15 reps
4
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
3
Chest Supported Row (Machine)
3
15 reps
4
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
2
Lateral Raise (Dumbbell)
3
12 reps
3
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
5
Glute Kickback
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
2
Lateral Raise (Dumbbell)
3
12 reps
3
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
5
Glute Kickback
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
2
Lateral Raise (Dumbbell)
3
12 reps
3
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
5
Glute Kickback
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
2
Lateral Raise (Dumbbell)
3
12 reps
3
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
5
Glute Kickback
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
2
Lateral Raise (Dumbbell)
3
12 reps
3
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
5
Glute Kickback
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
2
Lateral Raise (Dumbbell)
3
12 reps
3
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
5
Glute Kickback
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
2
Lateral Raise (Dumbbell)
3
12 reps
3
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
5
Glute Kickback
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
2
Lateral Raise (Dumbbell)
3
12 reps
3
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
5
Glute Kickback
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
2
Lateral Raise (Dumbbell)
3
12 reps
3
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
5
Glute Kickback
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
2
Lateral Raise (Dumbbell)
3
12 reps
3
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
5
Glute Kickback
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
2
Lateral Raise (Dumbbell)
3
12 reps
3
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
5
Glute Kickback
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
2
Lateral Raise (Dumbbell)
3
12 reps
3
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
5
Glute Kickback
3
15 reps
Week 1
1 / 12 Weeks
Day 2
1
Lat Pulldown1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
2
Seated Row (Cable)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Chest Supported Row (Machine)3 Sets
15 Reps
4
Bicep Curl (Barbell)1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
Day 3
1
Seated Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Lateral Raise (Dumbbell)3 Sets
12 Reps
3
Tricep Pushdown (Cable)1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
4
Tricep Rope Push Down (Cable)1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
5
Glute Kickback3 Sets
15 Reps
Day 1
1
Squat (Barbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Leg Extension1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
3
Lying Leg Curl1 Set
1 Set
15 Reps
12 Reps
4
Glute Kickback1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
5
Abs Crunch (Machine)1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
6
Machine Hip Thrust1 Set
1 Set
15 Reps
12 Reps