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amine
by Amine D.
Program Description
programe for amateur
Program Overview
Level
Intermediate
Goal
Bodybuilding, Powerbuilding, Powerlifting
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
60 minutes
Created
May 10, 2024 10:01
Last Edited
May 14, 2024 03:06
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Week 1
1 / 5 Weeks
Day 1
1
Pendlay Row
4 Sets
8+ Reps
2
Bent Over Row (Dumbbell)
4 Sets
8+ Reps
3
Chest Supported Row (Machine)
3 Sets
1 Set
12+ Reps
4
Seated Row (Cable)
3 Sets
12+ Reps
5
Lat Pulldown
2 Sets
15+ Reps
6
Skull Crusher
4 Sets
12 Reps
7
Single Arm Pushdown
3 Sets
12 Reps
8
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
9
Push Up
3 Sets
15 Reps
Day 2
1
Squat (Paused)
4 Sets
8+ Reps
2
Hack Squat
3 Sets
12+ Reps
3
Leg Extension
3 Sets
15 Reps
4
Stiff Leg Deadlift
3 Sets
8+ Reps
5
Lying Leg Curl
3 Sets
12 Reps
6
Leg Curl
2 Sets
1 Set
15 Reps
7
Standing Calf Raise
3 Sets
12 Reps
Day 3
1
Bench Press (Dumbbell)
4 Sets
8+ Reps
2
Incline Bench Press (Dumbbell)
4 Sets
8+ Reps
3
Spoto Press
3 Sets
12 Reps
4
Chest Press (Machine)
3 Sets
12 Reps
5
Chest Fly (Machine)
3 Sets
15 Reps
6
Preacher Curl (Barbell)
3 Sets
12 Reps
7
Hammer Curl
3 Sets
12 Reps
8
Bicep Curl (Machine)
3 Sets
15 Reps
9
Spider Curl
2 Sets
20 Reps
Day 4
1
Squat (Barbell)
4 Sets
8 Reps
2
Hack Squat
3 Sets
12 Reps
3
Leg Press
3 Sets
15 Reps
4
Leg Extension
2 Sets
20 Reps
5
Stiff Leg Deadlift
4 Sets
8 Reps
6
Lying Leg Curl
1 Set
2 Sets
1215 Reps
12 Reps
7
Leg Curl
3 Sets
15 Reps
8
Standing Calf Raise
3 Sets
12 Reps
9
Seated Calf Raise
3 Sets
12 Reps
Day 5
1
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
2
Lateral Raise (Cable)
3 Sets
12 Reps
3
Face Pull
3 Sets
12 Reps
4
Upright Row (Dumbbell)
3 Sets
15 Reps
5
Lateral Raise (Machine)
2 Sets
6
Bicep Curl (Barbell)
2 Sets
1 Set
12 Reps
7
Hammer Curl
3 Sets
12 Reps
8
Incline Curl (Dumbbell)
2 Sets
15 Reps
9
Dumbbell Bench Pullover
3 Sets
12 Reps
10
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
Day 1
1
Pendlay Row
4 Sets
8+ Reps
2
Bent Over Row (Dumbbell)
4 Sets
8+ Reps
3
Chest Supported Row (Machine)
3 Sets
1 Set
12+ Reps
4
Seated Row (Cable)
3 Sets
12+ Reps
5
Lat Pulldown
2 Sets
15+ Reps
6
Skull Crusher
4 Sets
12 Reps
7
Single Arm Pushdown
3 Sets
12 Reps
8
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
9
Push Up
3 Sets
15 Reps
Day 2
1
Squat (Paused)
4 Sets
8+ Reps
2
Hack Squat
3 Sets
12+ Reps
3
Leg Extension
3 Sets
15 Reps
4
Stiff Leg Deadlift
3 Sets
8+ Reps
5
Lying Leg Curl
3 Sets
12 Reps
6
Leg Curl
2 Sets
1 Set
15 Reps
7
Standing Calf Raise
3 Sets
12 Reps
Day 3
1
Bench Press (Dumbbell)
4 Sets
8+ Reps
2
Incline Bench Press (Dumbbell)
4 Sets
8+ Reps
3
Spoto Press
3 Sets
12 Reps
4
Chest Press (Machine)
3 Sets
12 Reps
5
Chest Fly (Machine)
3 Sets
15 Reps
6
Preacher Curl (Barbell)
3 Sets
12 Reps
7
Hammer Curl
3 Sets
12 Reps
8
Bicep Curl (Machine)
3 Sets
15 Reps
9
Spider Curl
2 Sets
20 Reps
Day 4
1
Squat (Barbell)
4 Sets
8 Reps
2
Hack Squat
3 Sets
12 Reps
3
Leg Press
3 Sets
15 Reps
4
Leg Extension
2 Sets
20 Reps
5
Stiff Leg Deadlift
4 Sets
8 Reps
6
Lying Leg Curl
1 Set
2 Sets
1215 Reps
12 Reps
7
Leg Curl
3 Sets
15 Reps
8
Standing Calf Raise
3 Sets
12 Reps
9
Seated Calf Raise
3 Sets
12 Reps
Day 5
1
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
2
Lateral Raise (Cable)
3 Sets
12 Reps
3
Face Pull
3 Sets
12 Reps
4
Upright Row (Dumbbell)
3 Sets
15 Reps
5
Lateral Raise (Machine)
2 Sets
20 Reps
6
Bicep Curl (Barbell)
3 Sets
12 Reps
7
Hammer Curl
3 Sets
12 Reps
8
Incline Curl (Dumbbell)
2 Sets
15 Reps
9
Dumbbell Bench Pullover
3 Sets
12 Reps
10
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
Day 1
1
Pendlay Row
4 Sets
8+ Reps
2
Bent Over Row (Dumbbell)
4 Sets
8+ Reps
3
Chest Supported Row (Machine)
3 Sets
1 Set
12+ Reps
4
Seated Row (Cable)
3 Sets
12+ Reps
5
Lat Pulldown
2 Sets
15+ Reps
6
Skull Crusher
4 Sets
12 Reps
7
Single Arm Pushdown
3 Sets
12 Reps
8
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
9
Push Up
3 Sets
15 Reps
Day 2
1
Squat (Paused)
4 Sets
8+ Reps
2
Hack Squat
3 Sets
12+ Reps
3
Leg Extension
3 Sets
15 Reps
4
Stiff Leg Deadlift
3 Sets
8+ Reps
5
Lying Leg Curl
3 Sets
12 Reps
6
Leg Curl
2 Sets
1 Set
15 Reps
7
Standing Calf Raise
3 Sets
12 Reps
Day 3
1
Bench Press (Dumbbell)
4 Sets
8+ Reps
2
Incline Bench Press (Dumbbell)
4 Sets
8+ Reps
3
Spoto Press
3 Sets
12 Reps
4
Chest Press (Machine)
3 Sets
12 Reps
5
Chest Fly (Machine)
3 Sets
15 Reps
6
Preacher Curl (Barbell)
3 Sets
12 Reps
7
Hammer Curl
3 Sets
12 Reps
8
Bicep Curl (Machine)
3 Sets
15 Reps
9
Spider Curl
2 Sets
20 Reps
Day 4
1
Squat (Barbell)
4 Sets
8 Reps
2
Hack Squat
3 Sets
12 Reps
3
Leg Press
3 Sets
15 Reps
4
Leg Extension
2 Sets
20 Reps
5
Stiff Leg Deadlift
4 Sets
8 Reps
6
Lying Leg Curl
1 Set
2 Sets
1215 Reps
12 Reps
7
Leg Curl
3 Sets
15 Reps
8
Standing Calf Raise
3 Sets
12 Reps
9
Seated Calf Raise
3 Sets
12 Reps
Day 5
1
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
2
Lateral Raise (Cable)
3 Sets
12 Reps
3
Face Pull
3 Sets
12 Reps
4
Upright Row (Dumbbell)
3 Sets
15 Reps
5
Lateral Raise (Machine)
2 Sets
20 Reps
6
Bicep Curl (Barbell)
3 Sets
12 Reps
7
Hammer Curl
3 Sets
12 Reps
8
Incline Curl (Dumbbell)
2 Sets
15 Reps
9
Dumbbell Bench Pullover
3 Sets
12 Reps
10
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
Day 1
1
Pendlay Row
4 Sets
8+ Reps
2
Bent Over Row (Dumbbell)
4 Sets
8+ Reps
3
Chest Supported Row (Machine)
3 Sets
1 Set
12+ Reps
4
Seated Row (Cable)
3 Sets
12+ Reps
5
Lat Pulldown
2 Sets
15+ Reps
6
Skull Crusher
4 Sets
12 Reps
7
Single Arm Pushdown
3 Sets
12 Reps
8
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
9
Push Up
3 Sets
15 Reps
Day 2
1
Squat (Paused)
4 Sets
8+ Reps
2
Hack Squat
3 Sets
12+ Reps
3
Leg Extension
3 Sets
15 Reps
4
Stiff Leg Deadlift
3 Sets
8+ Reps
5
Lying Leg Curl
3 Sets
12 Reps
6
Leg Curl
2 Sets
1 Set
15 Reps
7
Standing Calf Raise
3 Sets
12 Reps
Day 3
1
Bench Press (Dumbbell)
4 Sets
8+ Reps
2
Incline Bench Press (Dumbbell)
4 Sets
8+ Reps
3
Spoto Press
3 Sets
12 Reps
4
Chest Press (Machine)
3 Sets
12 Reps
5
Chest Fly (Machine)
3 Sets
15 Reps
6
Preacher Curl (Barbell)
3 Sets
12 Reps
7
Hammer Curl
3 Sets
12 Reps
8
Bicep Curl (Machine)
3 Sets
15 Reps
9
Spider Curl
2 Sets
20 Reps
Day 4
1
Squat (Barbell)
4 Sets
8 Reps
2
Hack Squat
3 Sets
12 Reps
3
Leg Press
3 Sets
15 Reps
4
Leg Extension
2 Sets
20 Reps
5
Stiff Leg Deadlift
4 Sets
8 Reps
6
Lying Leg Curl
1 Set
2 Sets
1215 Reps
12 Reps
7
Leg Curl
3 Sets
15 Reps
8
Standing Calf Raise
3 Sets
12 Reps
9
Seated Calf Raise
3 Sets
12 Reps
Day 5
1
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
2
Lateral Raise (Cable)
3 Sets
12 Reps
3
Face Pull
3 Sets
12 Reps
4
Upright Row (Dumbbell)
3 Sets
15 Reps
5
Lateral Raise (Machine)
2 Sets
20 Reps
6
Bicep Curl (Barbell)
3 Sets
12 Reps
7
Hammer Curl
3 Sets
12 Reps
8
Incline Curl (Dumbbell)
2 Sets
15 Reps
9
Dumbbell Bench Pullover
3 Sets
12 Reps
10
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
Day 1
1
Pendlay Row
4 Sets
8+ Reps
2
Bent Over Row (Dumbbell)
4 Sets
8+ Reps
3
Chest Supported Row (Machine)
3 Sets
1 Set
12+ Reps
4
Seated Row (Cable)
3 Sets
12+ Reps
5
Lat Pulldown
2 Sets
15+ Reps
6
Skull Crusher
4 Sets
12 Reps
7
Single Arm Pushdown
3 Sets
12 Reps
8
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
9
Push Up
3 Sets
15 Reps
Day 2
1
Squat (Paused)
4 Sets
8+ Reps
2
Hack Squat
3 Sets
12+ Reps
3
Leg Extension
3 Sets
15 Reps
4
Stiff Leg Deadlift
3 Sets
8+ Reps
5
Lying Leg Curl
3 Sets
12 Reps
6
Leg Curl
2 Sets
1 Set
15 Reps
7
Standing Calf Raise
3 Sets
12 Reps
Day 3
1
Bench Press (Dumbbell)
4 Sets
8+ Reps
2
Incline Bench Press (Dumbbell)
4 Sets
8+ Reps
3
Spoto Press
3 Sets
12 Reps
4
Chest Press (Machine)
3 Sets
12 Reps
5
Chest Fly (Machine)
3 Sets
15 Reps
6
Preacher Curl (Barbell)
3 Sets
12 Reps
7
Hammer Curl
3 Sets
12 Reps
8
Bicep Curl (Machine)
3 Sets
15 Reps
9
Spider Curl
2 Sets
20 Reps
Day 4
1
Squat (Barbell)
4 Sets
8 Reps
2
Hack Squat
3 Sets
12 Reps
3
Leg Press
3 Sets
15 Reps
4
Leg Extension
2 Sets
20 Reps
5
Stiff Leg Deadlift
4 Sets
8 Reps
6
Lying Leg Curl
1 Set
2 Sets
1215 Reps
12 Reps
7
Leg Curl
3 Sets
15 Reps
8
Standing Calf Raise
3 Sets
12 Reps
9
Seated Calf Raise
3 Sets
12 Reps
Day 5
1
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
2
Lateral Raise (Cable)
3 Sets
12 Reps
3
Face Pull
3 Sets
12 Reps
4
Upright Row (Dumbbell)
3 Sets
15 Reps
5
Lateral Raise (Machine)
2 Sets
20 Reps
6
Bicep Curl (Barbell)
3 Sets
12 Reps
7
Hammer Curl
3 Sets
12 Reps
8
Incline Curl (Dumbbell)
2 Sets
15 Reps
9
Dumbbell Bench Pullover
3 Sets
12 Reps
10
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps