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A genius is a guy like Norman Einstein
by Owen S.
Program Description
Sports science is a psyop
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Mar 21, 2024 01:43
Last Edited
May 07, 2024 10:39
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Week 1
1 / 4 Weeks
Day 5
1
Wide Grip Pull-Up
3 Sets
5-8 Reps
2
Pullover (Dumbbell)
3 Sets
8-12 Reps
3
Underhand Lat Pulldown
3 Sets
10-15 Reps
4
Upright Row (Barbell)
3 Sets
8-12 Reps
5
Incline Front Raise
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
7
Crunch Machine
3 Sets
15 Reps
Day 3
1
Single Arm Preacher Curl (Machine)
3 Sets
8-12 Reps
2
Squat (Barbell)
1 Set
2 Sets
3-5 Reps
5-8 Reps
3
Sissy Squat
3 Sets
10-15 Reps
4
Leg Extension
3 Sets
15-20 Reps
5
Lying Leg Curl
3 Sets
15-20 Reps
6
Crunch Machine
3 Sets
15 Reps
Day 6
1
Single Arm Preacher Curl (Machine)
3 Sets
8-12 Reps
2
Squat (Barbell)
1 Set
2 Sets
3-5 Reps
5-8 Reps
3
Sissy Squat
3 Sets
10-15 Reps
4
Leg Extension
3 Sets
15-20 Reps
5
Lying Leg Curl
3 Sets
15-20 Reps
6
Crunch Machine
3 Sets
15 Reps
Day 2
1
Bent Over Row (Barbell)
3 Sets
5-8 Reps
2
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
3
Chest Supported Row (Machine)
3 Sets
10-15 Reps
4
Upright Row (Barbell)
3 Sets
8-12 Reps
5
Incline Front Raise
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
7
Crunch Machine
3 Sets
15 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Incline Chest Fly (Dumbbell)
3 Sets
10-15 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
JM Press
3 Sets
5-8 Reps
5
French Press
3 Sets
8-12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15-20 Reps
7
Bicep Curl (Barbell)
5 Sets
8-12 Reps
8
Crunch Machine
3 Sets
15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Incline Chest Fly (Dumbbell)
3 Sets
10-15 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
JM Press
3 Sets
5-8 Reps
5
French Press
3 Sets
8-12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15-20 Reps
7
Bicep Curl (Barbell)
5 Sets
8-12 Reps
8
Crunch Machine
3 Sets
15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Incline Chest Fly (Dumbbell)
3 Sets
10-15 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
JM Press
3 Sets
5-8 Reps
5
French Press
3 Sets
8-12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15-20 Reps
7
Bicep Curl (Barbell)
5 Sets
8-12 Reps
8
Crunch Machine
3 Sets
15 Reps
Day 2
1
Bent Over Row (Barbell)
3 Sets
5-8 Reps
2
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
3
Chest Supported Row (Machine)
3 Sets
10-15 Reps
4
Upright Row (Barbell)
3 Sets
8-12 Reps
5
Incline Front Raise
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
7
Crunch Machine
3 Sets
15 Reps
Day 3
1
Single Arm Preacher Curl (Machine)
3 Sets
8-12 Reps
2
Squat (Barbell)
1 Set
2 Sets
3-5 Reps
5-8 Reps
3
Sissy Squat
3 Sets
10-15 Reps
4
Leg Extension
3 Sets
15-20 Reps
5
Lying Leg Curl
3 Sets
15-20 Reps
6
Crunch Machine
3 Sets
15 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Incline Chest Fly (Dumbbell)
3 Sets
10-15 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
JM Press
3 Sets
5-8 Reps
5
French Press
3 Sets
8-12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15-20 Reps
7
Bicep Curl (Barbell)
5 Sets
8-12 Reps
8
Crunch Machine
3 Sets
15 Reps
Day 5
1
Wide Grip Pull-Up
3 Sets
5-8 Reps
2
Pullover (Dumbbell)
3 Sets
8-12 Reps
3
Underhand Lat Pulldown
3 Sets
10-15 Reps
4
Upright Row (Barbell)
3 Sets
8-12 Reps
5
Incline Front Raise
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
7
Crunch Machine
3 Sets
15 Reps
Day 6
1
Single Arm Preacher Curl (Machine)
3 Sets
8-12 Reps
2
Squat (Barbell)
1 Set
2 Sets
3-5 Reps
5-8 Reps
3
Sissy Squat
3 Sets
10-15 Reps
4
Leg Extension
3 Sets
15-20 Reps
5
Lying Leg Curl
3 Sets
15-20 Reps
6
Crunch Machine
3 Sets
15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Incline Chest Fly (Dumbbell)
3 Sets
10-15 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
JM Press
3 Sets
5-8 Reps
5
French Press
3 Sets
8-12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15-20 Reps
7
Bicep Curl (Barbell)
5 Sets
8-12 Reps
8
Crunch Machine
3 Sets
15 Reps
Day 2
1
Bent Over Row (Barbell)
3 Sets
5-8 Reps
2
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
3
Chest Supported Row (Machine)
3 Sets
10-15 Reps
4
Upright Row (Barbell)
3 Sets
8-12 Reps
5
Incline Front Raise
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
7
Crunch Machine
3 Sets
15 Reps
Day 3
1
Single Arm Preacher Curl (Machine)
3 Sets
8-12 Reps
2
Squat (Barbell)
1 Set
2 Sets
3-5 Reps
5-8 Reps
3
Sissy Squat
3 Sets
10-15 Reps
4
Leg Extension
3 Sets
15-20 Reps
5
Lying Leg Curl
3 Sets
15-20 Reps
6
Crunch Machine
3 Sets
15 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Incline Chest Fly (Dumbbell)
3 Sets
10-15 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
JM Press
3 Sets
5-8 Reps
5
French Press
3 Sets
8-12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15-20 Reps
7
Bicep Curl (Barbell)
5 Sets
8-12 Reps
8
Crunch Machine
3 Sets
15 Reps
Day 5
1
Wide Grip Pull-Up
3 Sets
5-8 Reps
2
Pullover (Dumbbell)
3 Sets
8-12 Reps
3
Underhand Lat Pulldown
3 Sets
10-15 Reps
4
Upright Row (Barbell)
3 Sets
8-12 Reps
5
Incline Front Raise
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
7
Crunch Machine
3 Sets
15 Reps
Day 6
1
Single Arm Preacher Curl (Machine)
3 Sets
8-12 Reps
2
Squat (Barbell)
1 Set
2 Sets
3-5 Reps
5-8 Reps
3
Sissy Squat
3 Sets
10-15 Reps
4
Leg Extension
3 Sets
15-20 Reps
5
Lying Leg Curl
3 Sets
15-20 Reps
6
Crunch Machine
3 Sets
15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Incline Chest Fly (Dumbbell)
3 Sets
10-15 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
JM Press
3 Sets
5-8 Reps
5
French Press
3 Sets
8-12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15-20 Reps
7
Bicep Curl (Barbell)
5 Sets
8-12 Reps
8
Crunch Machine
3 Sets
15 Reps
Day 2
1
Bent Over Row (Barbell)
3 Sets
5-8 Reps
2
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
3
Chest Supported Row (Machine)
3 Sets
10-15 Reps
4
Upright Row (Barbell)
3 Sets
8-12 Reps
5
Incline Front Raise
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
7
Crunch Machine
3 Sets
15 Reps
Day 3
1
Single Arm Preacher Curl (Machine)
3 Sets
8-12 Reps
2
Squat (Barbell)
1 Set
2 Sets
3-5 Reps
5-8 Reps
3
Sissy Squat
3 Sets
10-15 Reps
4
Leg Extension
3 Sets
15-20 Reps
5
Lying Leg Curl
3 Sets
15-20 Reps
6
Crunch Machine
3 Sets
15 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Incline Chest Fly (Dumbbell)
3 Sets
10-15 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
JM Press
3 Sets
5-8 Reps
5
French Press
3 Sets
8-12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15-20 Reps
7
Bicep Curl (Barbell)
5 Sets
8-12 Reps
8
Crunch Machine
3 Sets
15 Reps
Day 5
1
Wide Grip Pull-Up
3 Sets
5-8 Reps
2
Pullover (Dumbbell)
3 Sets
8-12 Reps
3
Underhand Lat Pulldown
3 Sets
10-15 Reps
4
Upright Row (Barbell)
3 Sets
8-12 Reps
5
Incline Front Raise
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
7
Crunch Machine
3 Sets
15 Reps
Day 6
1
Single Arm Preacher Curl (Machine)
3 Sets
8-12 Reps
2
Squat (Barbell)
1 Set
2 Sets
3-5 Reps
5-8 Reps
3
Sissy Squat
3 Sets
10-15 Reps
4
Leg Extension
3 Sets
15-20 Reps
5
Lying Leg Curl
3 Sets
15-20 Reps
6
Crunch Machine
3 Sets
15 Reps