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Actual Gains Lvl 1 Meso-Cycle
by Ebenezer A.
2 athletes joined
Program Description
True Hypertrophy for a modern physique. This is part one. You should be able to compete this program in most gyms. Nothing fancy here, you’ll be able to hit all body parts twice a week with this so the workouts aren’t designed to kill you or over tax your muscles. The program is designed for rewarding those who are consistent and show up everyday.
Program Overview
Level
Novice
Goal
Bodybuilding, Muscle & Sculpting, Athletics
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Apr 06, 2024 06:40
Last Edited
May 07, 2024 10:16
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Week 1
1 / 8 Weeks
Day 3
1
Leg Press (45 Degrees)
4 Sets
2
Leg Curl
3 Sets
3
Leg Extension
3 Sets
4
Hanging Leg Raise
3 Sets
5
Cable Crunch
3 Sets
Day 6
1
Pull-Up (Assisted)
3 Sets
2
Seated Row (Cable)
3 Sets
3
High Row
3 Sets
4
Preacher Curl (Barbell)
3 Sets
5
Bicep Curl (Cable)
3 Sets
Day 7
1
Squat (Barbell)
4 Sets
2
Lying Leg Curl
3 Sets
3
Single Leg Press
3 Sets
4
Lying Leg Raise
3 Sets
5
Decline Crunch
3 Sets
Day 1
1
Incline Bench Press (Barbell)
4 Sets
2
Chest Fly (Machine)
3 Sets
3
Seated Shoulder Press (Dumbbell)
3 Sets
4
Lateral Raise (Dumbbell)
3 Sets
5
Lying Tricep Extension (Barbell)
3 Sets
6
V-Handle Tricep Pushdown (Cable)
3 Sets
Day 5
1
Incline Bench Press (Dumbbell)
4 Sets
2
Chest Fly (Cable)
3 Sets
3
Shoulder Press (Plate Loaded)
3 Sets
4
One Arm Lateral Raise (Cable)
3 Sets
5
Single Arm Tricep Extension (Cable)
3 Sets
6
Dip (Bodyweight)
3 Sets
Day 2
1
Chin-Up (Assisted)
3 Sets
2
Chest Supported Row (Machine)
3 Sets
3
Lat Pulldown
3 Sets
4
Bicep Curl (EZ Bar)
3 Sets
5
Seated Dumbbell Curl
4 Sets
Day 4
1
Shadow Boxing
5 Sets
5 mins
2
Run
1 Set
30 mins
3
Yoga
1 Set
30 mins
@6.5
Day 1
1
Incline Bench Press (Barbell)
4 Sets
2
Chest Fly (Machine)
3 Sets
3
Seated Shoulder Press (Dumbbell)
3 Sets
4
Lateral Raise (Dumbbell)
3 Sets
5
Lying Tricep Extension (Barbell)
3 Sets
6
V-Handle Tricep Pushdown (Cable)
3 Sets
Day 2
1
Chin-Up (Assisted)
3 Sets
2
Chest Supported Row (Machine)
3 Sets
3
Lat Pulldown
3 Sets
4
Bicep Curl (EZ Bar)
3 Sets
5
Seated Dumbbell Curl
4 Sets
Day 3
1
Leg Press (45 Degrees)
4 Sets
2
Leg Curl
3 Sets
3
Leg Extension
3 Sets
4
Hanging Leg Raise
3 Sets
5
Cable Crunch
3 Sets
Day 4
1
Shadow Boxing
5 Sets
5 mins
2
Run
1 Set
30 mins
3
Yoga
1 Set
30 mins
@6.5
Day 5
1
Incline Bench Press (Dumbbell)
4 Sets
2
Chest Fly (Cable)
3 Sets
3
Shoulder Press (Plate Loaded)
3 Sets
4
One Arm Lateral Raise (Cable)
3 Sets
5
Single Arm Tricep Extension (Cable)
3 Sets
6
Dip (Bodyweight)
3 Sets
Day 6
1
Pull-Up (Assisted)
3 Sets
2
Seated Row (Cable)
3 Sets
3
High Row
3 Sets
4
Preacher Curl (Barbell)
3 Sets
5
Bicep Curl (Cable)
3 Sets
Day 7
1
Squat (Barbell)
4 Sets
2
Lying Leg Curl
3 Sets
3
Single Leg Press
3 Sets
4
Lying Leg Raise
3 Sets
5
Decline Crunch
3 Sets
Day 1
1
Incline Bench Press (Barbell)
4 Sets
2
Chest Fly (Machine)
3 Sets
3
Seated Shoulder Press (Dumbbell)
3 Sets
4
Lateral Raise (Dumbbell)
3 Sets
5
Lying Tricep Extension (Barbell)
3 Sets
6
V-Handle Tricep Pushdown (Cable)
3 Sets
Day 2
1
Chin-Up (Assisted)
3 Sets
2
Chest Supported Row (Machine)
3 Sets
3
Lat Pulldown
3 Sets
4
Bicep Curl (EZ Bar)
3 Sets
5
Seated Dumbbell Curl
4 Sets
Day 3
1
Leg Press (45 Degrees)
4 Sets
2
Leg Curl
3 Sets
3
Leg Extension
3 Sets
4
Hanging Leg Raise
3 Sets
5
Cable Crunch
3 Sets
Day 4
1
Shadow Boxing
5 Sets
5 mins
2
Run
1 Set
30 mins
3
Yoga
1 Set
30 mins
@6.5
Day 5
1
Incline Bench Press (Dumbbell)
4 Sets
2
Chest Fly (Cable)
3 Sets
3
Shoulder Press (Plate Loaded)
3 Sets
4
One Arm Lateral Raise (Cable)
3 Sets
5
Single Arm Tricep Extension (Cable)
3 Sets
6
Dip (Bodyweight)
3 Sets
Day 6
1
Pull-Up (Assisted)
3 Sets
2
Seated Row (Cable)
3 Sets
3
High Row
3 Sets
4
Preacher Curl (Barbell)
3 Sets
5
Bicep Curl (Cable)
3 Sets
Day 7
1
Squat (Barbell)
4 Sets
2
Lying Leg Curl
3 Sets
3
Single Leg Press
3 Sets
4
Lying Leg Raise
3 Sets
5
Decline Crunch
3 Sets
Day 1
1
Incline Bench Press (Barbell)
4 Sets
2
Chest Fly (Machine)
3 Sets
3
Seated Shoulder Press (Dumbbell)
3 Sets
4
Lateral Raise (Dumbbell)
3 Sets
5
Lying Tricep Extension (Barbell)
3 Sets
6
V-Handle Tricep Pushdown (Cable)
3 Sets
Day 2
1
Chin-Up (Assisted)
3 Sets
2
Chest Supported Row (Machine)
3 Sets
3
Lat Pulldown
3 Sets
4
Bicep Curl (EZ Bar)
3 Sets
5
Seated Dumbbell Curl
4 Sets
Day 3
1
Leg Press (45 Degrees)
4 Sets
2
Leg Curl
3 Sets
3
Leg Extension
3 Sets
4
Hanging Leg Raise
3 Sets
5
Cable Crunch
3 Sets
Day 4
1
Shadow Boxing
5 Sets
5 mins
2
Run
1 Set
30 mins
3
Yoga
1 Set
30 mins
@6.5
Day 5
1
Incline Bench Press (Dumbbell)
4 Sets
2
Chest Fly (Cable)
3 Sets
3
Shoulder Press (Plate Loaded)
3 Sets
4
One Arm Lateral Raise (Cable)
3 Sets
5
Single Arm Tricep Extension (Cable)
3 Sets
6
Dip (Bodyweight)
3 Sets
Day 6
1
Pull-Up (Assisted)
3 Sets
2
Seated Row (Cable)
3 Sets
3
High Row
3 Sets
4
Preacher Curl (Barbell)
3 Sets
5
Bicep Curl (Cable)
3 Sets
Day 7
1
Squat (Barbell)
4 Sets
2
Lying Leg Curl
3 Sets
3
Single Leg Press
3 Sets
4
Lying Leg Raise
3 Sets
5
Decline Crunch
3 Sets
Day 1
1
Incline Bench Press (Barbell)
4 Sets
2
Chest Fly (Machine)
3 Sets
3
Seated Shoulder Press (Dumbbell)
3 Sets
4
Lateral Raise (Dumbbell)
3 Sets
5
Lying Tricep Extension (Barbell)
3 Sets
6
V-Handle Tricep Pushdown (Cable)
3 Sets
Day 2
1
Chin-Up (Assisted)
3 Sets
2
Chest Supported Row (Machine)
3 Sets
3
Lat Pulldown
3 Sets
4
Bicep Curl (EZ Bar)
3 Sets
5
Seated Dumbbell Curl
4 Sets
Day 3
1
Leg Press (45 Degrees)
4 Sets
2
Leg Curl
3 Sets
3
Leg Extension
3 Sets
4
Hanging Leg Raise
3 Sets
5
Cable Crunch
3 Sets
Day 4
1
Shadow Boxing
5 Sets
5 mins
2
Run
1 Set
30 mins
3
Yoga
1 Set
30 mins
@6.5
Day 5
1
Incline Bench Press (Dumbbell)
4 Sets
2
Chest Fly (Cable)
3 Sets
3
Shoulder Press (Plate Loaded)
3 Sets
4
One Arm Lateral Raise (Cable)
3 Sets
5
Single Arm Tricep Extension (Cable)
3 Sets
6
Dip (Bodyweight)
3 Sets
Day 6
1
Pull-Up (Assisted)
3 Sets
2
Seated Row (Cable)
3 Sets
3
High Row
3 Sets
4
Preacher Curl (Barbell)
3 Sets
5
Bicep Curl (Cable)
3 Sets
Day 7
1
Squat (Barbell)
4 Sets
2
Lying Leg Curl
3 Sets
3
Single Leg Press
3 Sets
4
Lying Leg Raise
3 Sets
5
Decline Crunch
3 Sets
Day 1
1
Incline Bench Press (Barbell)
4 Sets
2
Chest Fly (Machine)
3 Sets
3
Seated Shoulder Press (Dumbbell)
3 Sets
4
Lateral Raise (Dumbbell)
3 Sets
5
Lying Tricep Extension (Barbell)
3 Sets
6
V-Handle Tricep Pushdown (Cable)
3 Sets
Day 2
1
Chin-Up (Assisted)
3 Sets
2
Chest Supported Row (Machine)
3 Sets
3
Lat Pulldown
3 Sets
4
Bicep Curl (EZ Bar)
3 Sets
5
Seated Dumbbell Curl
4 Sets
Day 3
1
Leg Press (45 Degrees)
4 Sets
2
Leg Curl
3 Sets
3
Leg Extension
3 Sets
4
Hanging Leg Raise
3 Sets
5
Cable Crunch
3 Sets
Day 4
1
Shadow Boxing
5 Sets
5 mins
2
Run
1 Set
30 mins
3
Yoga
1 Set
30 mins
@6.5
Day 5
1
Incline Bench Press (Dumbbell)
4 Sets
2
Chest Fly (Cable)
3 Sets
3
Shoulder Press (Plate Loaded)
3 Sets
4
One Arm Lateral Raise (Cable)
3 Sets
5
Single Arm Tricep Extension (Cable)
3 Sets
6
Dip (Bodyweight)
3 Sets
Day 6
1
Pull-Up (Assisted)
3 Sets
2
Seated Row (Cable)
3 Sets
3
High Row
3 Sets
4
Preacher Curl (Barbell)
3 Sets
5
Bicep Curl (Cable)
3 Sets
Day 7
1
Squat (Barbell)
4 Sets
2
Lying Leg Curl
3 Sets
3
Single Leg Press
3 Sets
4
Lying Leg Raise
3 Sets
5
Decline Crunch
3 Sets
Day 1
1
Incline Bench Press (Barbell)
4 Sets
2
Chest Fly (Machine)
3 Sets
3
Seated Shoulder Press (Dumbbell)
3 Sets
4
Lateral Raise (Dumbbell)
3 Sets
5
Lying Tricep Extension (Barbell)
3 Sets
6
V-Handle Tricep Pushdown (Cable)
3 Sets
Day 2
1
Chin-Up (Assisted)
3 Sets
2
Chest Supported Row (Machine)
3 Sets
3
Lat Pulldown
3 Sets
4
Bicep Curl (EZ Bar)
3 Sets
5
Seated Dumbbell Curl
4 Sets
Day 3
1
Leg Press (45 Degrees)
4 Sets
2
Leg Curl
3 Sets
3
Leg Extension
3 Sets
4
Hanging Leg Raise
3 Sets
5
Cable Crunch
3 Sets
Day 4
1
Shadow Boxing
5 Sets
5 mins
2
Run
1 Set
30 mins
3
Yoga
1 Set
30 mins
@6.5
Day 5
1
Incline Bench Press (Dumbbell)
4 Sets
2
Chest Fly (Cable)
3 Sets
3
Shoulder Press (Plate Loaded)
3 Sets
4
One Arm Lateral Raise (Cable)
3 Sets
5
Single Arm Tricep Extension (Cable)
3 Sets
6
Dip (Bodyweight)
3 Sets
Day 6
1
Pull-Up (Assisted)
3 Sets
2
Seated Row (Cable)
3 Sets
3
High Row
3 Sets
4
Preacher Curl (Barbell)
3 Sets
5
Bicep Curl (Cable)
3 Sets
Day 7
1
Squat (Barbell)
4 Sets
2
Lying Leg Curl
3 Sets
3
Single Leg Press
3 Sets
4
Lying Leg Raise
3 Sets
5
Decline Crunch
3 Sets
Day 1
1
Incline Bench Press (Barbell)
4 Sets
2
Chest Fly (Machine)
3 Sets
3
Seated Shoulder Press (Dumbbell)
3 Sets
4
Lateral Raise (Dumbbell)
3 Sets
5
Lying Tricep Extension (Barbell)
3 Sets
6
V-Handle Tricep Pushdown (Cable)
3 Sets
Day 2
1
Chin-Up (Assisted)
3 Sets
2
Chest Supported Row (Machine)
3 Sets
3
Lat Pulldown
3 Sets
4
Bicep Curl (EZ Bar)
3 Sets
5
Seated Dumbbell Curl
4 Sets
Day 3
1
Leg Press (45 Degrees)
4 Sets
2
Leg Curl
3 Sets
3
Leg Extension
3 Sets
4
Hanging Leg Raise
3 Sets
5
Cable Crunch
3 Sets
Day 4
1
Shadow Boxing
5 Sets
5 mins
2
Run
1 Set
30 mins
3
Yoga
1 Set
30 mins
@6.5
Day 5
1
Incline Bench Press (Dumbbell)
4 Sets
2
Chest Fly (Cable)
3 Sets
3
Shoulder Press (Plate Loaded)
3 Sets
4
One Arm Lateral Raise (Cable)
3 Sets
5
Single Arm Tricep Extension (Cable)
3 Sets
6
Dip (Bodyweight)
3 Sets
Day 6
1
Pull-Up (Assisted)
3 Sets
2
Seated Row (Cable)
3 Sets
3
High Row
3 Sets
4
Preacher Curl (Barbell)
3 Sets
5
Bicep Curl (Cable)
3 Sets
Day 7
1
Squat (Barbell)
4 Sets
2
Lying Leg Curl
3 Sets
3
Single Leg Press
3 Sets
4
Lying Leg Raise
3 Sets
5
Decline Crunch
3 Sets