5.0
(1 rating)
Program Description
Efficient Muscle
Program Overview
- LevelBeginner, Intermediate, Novice
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedJun 07, 2024 07:20
- Last EditedNov 30, 2024 03:50
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Incline Chest Press (Machine)
2
6-10 reps
-
4
Barbell Row
3
6-10 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
6
Rotary Torso
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Incline Chest Press (Machine)
2
6-10 reps
-
4
Barbell Row
3
6-10 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
6
Rotary Torso
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Incline Chest Press (Machine)
2
6-10 reps
-
4
Barbell Row
3
6-10 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
6
Rotary Torso
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Incline Chest Press (Machine)
2
6-10 reps
-
4
Barbell Row
3
6-10 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
6
Rotary Torso
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Incline Chest Press (Machine)
2
6-10 reps
-
4
Barbell Row
3
6-10 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
6
Rotary Torso
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Incline Chest Press (Machine)
2
6-10 reps
-
4
Barbell Row
3
6-10 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
6
Rotary Torso
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Incline Chest Press (Machine)
2
6-10 reps
-
4
Barbell Row
3
6-10 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
6
Rotary Torso
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Incline Chest Press (Machine)
2
6-10 reps
-
4
Barbell Row
3
6-10 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
6
Rotary Torso
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Curl
2
10-15 reps
-
4
Leg Extension
2
10-15 reps
-
5
Standing Calf Raise
4
10-15 reps
-
6
Hip Abductor (Machine)
3
6-10 reps
-
7
Hip Adductor (Machine)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Curl
2
10-15 reps
-
4
Leg Extension
2
10-15 reps
-
5
Standing Calf Raise
4
10-15 reps
-
6
Hip Abductor (Machine)
3
6-10 reps
-
7
Hip Adductor (Machine)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Curl
2
10-15 reps
-
4
Leg Extension
2
10-15 reps
-
5
Standing Calf Raise
4
10-15 reps
-
6
Hip Abductor (Machine)
3
6-10 reps
-
7
Hip Adductor (Machine)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Curl
2
10-15 reps
-
4
Leg Extension
2
10-15 reps
-
5
Standing Calf Raise
4
10-15 reps
-
6
Hip Abductor (Machine)
3
6-10 reps
-
7
Hip Adductor (Machine)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Curl
2
10-15 reps
-
4
Leg Extension
2
10-15 reps
-
5
Standing Calf Raise
4
10-15 reps
-
6
Hip Abductor (Machine)
3
6-10 reps
-
7
Hip Adductor (Machine)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Curl
2
10-15 reps
-
4
Leg Extension
2
10-15 reps
-
5
Standing Calf Raise
4
10-15 reps
-
6
Hip Abductor (Machine)
3
6-10 reps
-
7
Hip Adductor (Machine)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Curl
2
10-15 reps
-
4
Leg Extension
2
10-15 reps
-
5
Standing Calf Raise
4
10-15 reps
-
6
Hip Abductor (Machine)
3
6-10 reps
-
7
Hip Adductor (Machine)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Curl
2
10-15 reps
-
4
Leg Extension
2
10-15 reps
-
5
Standing Calf Raise
4
10-15 reps
-
6
Hip Abductor (Machine)
3
6-10 reps
-
7
Hip Adductor (Machine)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
6-10 reps
-
3
Bicep Curl (Cable)
3
6-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Rear Delt Fly (Dumbbell)
3
8-10 reps
-
7
Farmer's Walk (Weighted)
3
40 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
6-10 reps
-
3
Bicep Curl (Cable)
3
6-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Rear Delt Fly (Dumbbell)
3
8-10 reps
-
7
Farmer's Walk (Weighted)
3
40 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
6-10 reps
-
3
Bicep Curl (Cable)
3
6-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Rear Delt Fly (Dumbbell)
3
8-10 reps
-
7
Farmer's Walk (Weighted)
3
40 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
6-10 reps
-
3
Bicep Curl (Cable)
3
6-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Rear Delt Fly (Dumbbell)
3
8-10 reps
-
7
Farmer's Walk (Weighted)
3
40 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
6-10 reps
-
3
Bicep Curl (Cable)
3
6-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Rear Delt Fly (Dumbbell)
3
8-10 reps
-
7
Farmer's Walk (Weighted)
3
40 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
6-10 reps
-
3
Bicep Curl (Cable)
3
6-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Rear Delt Fly (Dumbbell)
3
8-10 reps
-
7
Farmer's Walk (Weighted)
3
40 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
6-10 reps
-
3
Bicep Curl (Cable)
3
6-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Rear Delt Fly (Dumbbell)
3
8-10 reps
-
7
Farmer's Walk (Weighted)
3
40 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
6-10 reps
-
3
Bicep Curl (Cable)
3
6-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Rear Delt Fly (Dumbbell)
3
8-10 reps
-
7
Farmer's Walk (Weighted)
3
40 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
6-10 Reps
-
2
Lat Pulldown3 Sets
8-10 Reps
-
3
Incline Chest Press (Machine)2 Sets
6-10 Reps
-
4
Barbell Row3 Sets
6-10 Reps
-
5
Abs Crunch (Machine)3 Sets
10-15 Reps
-
6
Rotary Torso4 Sets
10-15 Reps
-
Day 2
1
Leg Press3 Sets
8-10 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
6-10 Reps
-
3
Leg Curl2 Sets
10-15 Reps
-
4
Leg Extension2 Sets
10-15 Reps
-
5
Standing Calf Raise4 Sets
10-15 Reps
-
6
Hip Abductor (Machine)3 Sets
6-10 Reps
-
7
Hip Adductor (Machine)3 Sets
6-10 Reps
-
Day 3
1
Dip (Assisted)3 Sets
6-10 Reps
-
2
Lateral Raise (Dumbbell)3 Sets
6-10 Reps
-
3
Bicep Curl (Cable)3 Sets
6-10 Reps
-
4
V-Handle Tricep Pushdown (Cable)3 Sets
8-10 Reps
-
5
Reverse Bicep Curl (EZ Bar)3 Sets
8-10 Reps
-
6
Rear Delt Fly (Dumbbell)3 Sets
8-10 Reps
-
7
Farmer's Walk (Weighted)3 Sets
40 Reps
-