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Arquitecto Potón
by Kikito L.
Program Description
Fullbody 3x week
Program Overview
Level
Intermediate, Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
90 minutes
Created
Mar 18, 2024 05:40
Last Edited
May 07, 2024 10:55
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Week 1
1 / 8 Weeks
Day 2
1A
Overhead Press (Barbell)
3 Sets
4-6 Reps
1B
Alternating Dumbbell Curl
3 Sets
5-10 Reps
2
Deadlift (Barbell)
2 Sets
4-6 Reps
3A
Lateral Raise (Cable)
3 Sets
8-12 Reps
3B
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
4
Leg Extension
3 Sets
8-12 Reps
5A
Chest Fly (Dumbbell)
2 Sets
8-15 Reps
5B
Pullover (Dumbbell)
2 Sets
8-15 Reps
6A
Leg Press Calf Raises
3 Sets
5-10 Reps
6B
Leg Raise (Captain's Chair)
3 Sets
6-15 Reps
Day 3
1A
Incline Bench Press (Barbell)
3 Sets
5-10 Reps
1B
Barbell Row
3 Sets
5-10 Reps
2
Hack Squat
3 Sets
8-12 Reps
3A
Push Up
2 Sets
5-20 Reps
3B
Lat Pulldown
2 Sets
8-12 Reps
4
Back Extension (Weighted)
2 Sets
8-12 Reps
5A
Preacher Curl (Barbell)
2 Sets
10-15 Reps
5B
French Press
2 Sets
10-15 Reps
6A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6B
Leg Press Calf Raises
3 Sets
10-15 Reps
Day 1
1
High Bar Squat (Barbell)
3 Sets
4-6 Reps
2A
Bench Press (Barbell)
3 Sets
4-6 Reps
2B
Pull-Up (Weighted)
3 Sets
4-6 Reps
3
Leg Curl
2 Sets
8-15 Reps
4A
Bench Press (Dumbbell)
2 Sets
5-10 Reps
4B
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
5A
Incline Curl (Dumbbell)
2 Sets
8-15 Reps
5B
Tricep Extension (Dumbbell)
2 Sets
8-15 Reps
6A
Lateral Raise (Machine)
3 Sets
10-15 Reps
6B
Dragon Flag
3 Sets
6-12 Reps
Day 1
1
High Bar Squat (Barbell)
3 Sets
4-6 Reps
2A
Bench Press (Barbell)
3 Sets
4-6 Reps
2B
Pull-Up (Weighted)
3 Sets
4-6 Reps
3
Leg Curl
2 Sets
8-15 Reps
4A
Bench Press (Dumbbell)
2 Sets
5-10 Reps
4B
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
5A
Incline Curl (Dumbbell)
2 Sets
8-15 Reps
5B
Tricep Extension (Dumbbell)
2 Sets
8-15 Reps
6A
Lateral Raise (Machine)
3 Sets
10-15 Reps
6B
Dragon Flag
3 Sets
6-12 Reps
Day 2
1A
Overhead Press (Barbell)
3 Sets
4-6 Reps
1B
Alternating Dumbbell Curl
3 Sets
5-10 Reps
2
Deadlift (Barbell)
2 Sets
4-6 Reps
3A
Lateral Raise (Cable)
3 Sets
8-12 Reps
3B
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
4
Leg Extension
3 Sets
8-12 Reps
5A
Chest Fly (Dumbbell)
2 Sets
8-15 Reps
5B
Pullover (Dumbbell)
2 Sets
8-15 Reps
6A
Leg Press Calf Raises
3 Sets
5-10 Reps
6B
Leg Raise (Captain's Chair)
3 Sets
6-15 Reps
Day 3
1A
Incline Bench Press (Barbell)
3 Sets
5-10 Reps
1B
Barbell Row
3 Sets
5-10 Reps
2
Hack Squat
3 Sets
8-12 Reps
3A
Push Up
2 Sets
5-20 Reps
3B
Lat Pulldown
2 Sets
8-12 Reps
4
Back Extension (Weighted)
2 Sets
8-12 Reps
5A
Preacher Curl (Barbell)
2 Sets
10-15 Reps
5B
French Press
2 Sets
10-15 Reps
6A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6B
Leg Press Calf Raises
3 Sets
10-15 Reps
Day 1
1
High Bar Squat (Barbell)
3 Sets
4-6 Reps
2A
Bench Press (Barbell)
3 Sets
4-6 Reps
2B
Pull-Up (Weighted)
3 Sets
4-6 Reps
3
Leg Curl
2 Sets
8-15 Reps
4A
Bench Press (Dumbbell)
2 Sets
5-10 Reps
4B
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
5A
Incline Curl (Dumbbell)
2 Sets
8-15 Reps
5B
Tricep Extension (Dumbbell)
2 Sets
8-15 Reps
6A
Lateral Raise (Machine)
3 Sets
10-15 Reps
6B
Dragon Flag
3 Sets
6-12 Reps
Day 2
1A
Overhead Press (Barbell)
3 Sets
4-6 Reps
1B
Alternating Dumbbell Curl
3 Sets
5-10 Reps
2
Deadlift (Barbell)
2 Sets
4-6 Reps
3A
Lateral Raise (Cable)
3 Sets
8-12 Reps
3B
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
4
Leg Extension
3 Sets
8-12 Reps
5A
Chest Fly (Dumbbell)
2 Sets
8-15 Reps
5B
Pullover (Dumbbell)
2 Sets
8-15 Reps
6A
Leg Press Calf Raises
3 Sets
5-10 Reps
6B
Leg Raise (Captain's Chair)
3 Sets
6-15 Reps
Day 3
1A
Incline Bench Press (Barbell)
3 Sets
5-10 Reps
1B
Barbell Row
3 Sets
5-10 Reps
2
Hack Squat
3 Sets
8-12 Reps
3A
Push Up
2 Sets
5-20 Reps
3B
Lat Pulldown
2 Sets
8-12 Reps
4
Back Extension (Weighted)
2 Sets
8-12 Reps
5A
Preacher Curl (Barbell)
2 Sets
10-15 Reps
5B
French Press
2 Sets
10-15 Reps
6A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6B
Leg Press Calf Raises
3 Sets
10-15 Reps
Day 1
1
High Bar Squat (Barbell)
3 Sets
4-6 Reps
2A
Bench Press (Barbell)
3 Sets
4-6 Reps
2B
Pull-Up (Weighted)
3 Sets
4-6 Reps
3
Leg Curl
2 Sets
8-15 Reps
4A
Bench Press (Dumbbell)
2 Sets
5-10 Reps
4B
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
5A
Incline Curl (Dumbbell)
2 Sets
8-15 Reps
5B
Tricep Extension (Dumbbell)
2 Sets
8-15 Reps
6A
Lateral Raise (Machine)
3 Sets
10-15 Reps
6B
Dragon Flag
3 Sets
6-12 Reps
Day 2
1A
Overhead Press (Barbell)
3 Sets
4-6 Reps
1B
Alternating Dumbbell Curl
3 Sets
5-10 Reps
2
Deadlift (Barbell)
2 Sets
4-6 Reps
3A
Lateral Raise (Cable)
3 Sets
8-12 Reps
3B
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
4
Leg Extension
3 Sets
8-12 Reps
5A
Chest Fly (Dumbbell)
2 Sets
8-15 Reps
5B
Pullover (Dumbbell)
2 Sets
8-15 Reps
6A
Leg Press Calf Raises
3 Sets
5-10 Reps
6B
Leg Raise (Captain's Chair)
3 Sets
6-15 Reps
Day 3
1A
Incline Bench Press (Barbell)
3 Sets
5-10 Reps
1B
Barbell Row
3 Sets
5-10 Reps
2
Hack Squat
3 Sets
8-12 Reps
3A
Push Up
2 Sets
5-20 Reps
3B
Lat Pulldown
2 Sets
8-12 Reps
4
Back Extension (Weighted)
2 Sets
8-12 Reps
5A
Preacher Curl (Barbell)
2 Sets
10-15 Reps
5B
French Press
2 Sets
10-15 Reps
6A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6B
Leg Press Calf Raises
3 Sets
10-15 Reps
Day 1
1
High Bar Squat (Barbell)
3 Sets
4-6 Reps
2A
Bench Press (Barbell)
3 Sets
4-6 Reps
2B
Pull-Up (Weighted)
3 Sets
4-6 Reps
3
Leg Curl
2 Sets
8-15 Reps
4A
Bench Press (Dumbbell)
2 Sets
5-10 Reps
4B
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
5A
Incline Curl (Dumbbell)
2 Sets
8-15 Reps
5B
Tricep Extension (Dumbbell)
2 Sets
8-15 Reps
6A
Lateral Raise (Machine)
3 Sets
10-15 Reps
6B
Dragon Flag
3 Sets
6-12 Reps
Day 2
1A
Overhead Press (Barbell)
3 Sets
4-6 Reps
1B
Alternating Dumbbell Curl
3 Sets
5-10 Reps
2
Deadlift (Barbell)
2 Sets
4-6 Reps
3A
Lateral Raise (Cable)
3 Sets
8-12 Reps
3B
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
4
Leg Extension
3 Sets
8-12 Reps
5A
Chest Fly (Dumbbell)
2 Sets
8-15 Reps
5B
Pullover (Dumbbell)
2 Sets
8-15 Reps
6A
Leg Press Calf Raises
3 Sets
5-10 Reps
6B
Leg Raise (Captain's Chair)
3 Sets
6-15 Reps
Day 3
1A
Incline Bench Press (Barbell)
3 Sets
5-10 Reps
1B
Barbell Row
3 Sets
5-10 Reps
2
Hack Squat
3 Sets
8-12 Reps
3A
Push Up
2 Sets
5-20 Reps
3B
Lat Pulldown
2 Sets
8-12 Reps
4
Back Extension (Weighted)
2 Sets
8-12 Reps
5A
Preacher Curl (Barbell)
2 Sets
10-15 Reps
5B
French Press
2 Sets
10-15 Reps
6A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6B
Leg Press Calf Raises
3 Sets
10-15 Reps
Day 1
1
High Bar Squat (Barbell)
3 Sets
4-6 Reps
2A
Bench Press (Barbell)
3 Sets
4-6 Reps
2B
Pull-Up (Weighted)
3 Sets
4-6 Reps
3
Leg Curl
2 Sets
8-15 Reps
4A
Bench Press (Dumbbell)
2 Sets
5-10 Reps
4B
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
5A
Incline Curl (Dumbbell)
2 Sets
8-15 Reps
5B
Tricep Extension (Dumbbell)
2 Sets
8-15 Reps
6A
Lateral Raise (Machine)
3 Sets
10-15 Reps
6B
Dragon Flag
3 Sets
6-12 Reps
Day 2
1A
Overhead Press (Barbell)
3 Sets
4-6 Reps
1B
Alternating Dumbbell Curl
3 Sets
5-10 Reps
2
Deadlift (Barbell)
2 Sets
4-6 Reps
3A
Lateral Raise (Cable)
3 Sets
8-12 Reps
3B
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
4
Leg Extension
3 Sets
8-12 Reps
5A
Chest Fly (Dumbbell)
2 Sets
8-15 Reps
5B
Pullover (Dumbbell)
2 Sets
8-15 Reps
6A
Leg Press Calf Raises
3 Sets
5-10 Reps
6B
Leg Raise (Captain's Chair)
3 Sets
6-15 Reps
Day 3
1A
Incline Bench Press (Barbell)
3 Sets
5-10 Reps
1B
Barbell Row
3 Sets
5-10 Reps
2
Hack Squat
3 Sets
8-12 Reps
3A
Push Up
2 Sets
5-20 Reps
3B
Lat Pulldown
2 Sets
8-12 Reps
4
Back Extension (Weighted)
2 Sets
8-12 Reps
5A
Preacher Curl (Barbell)
2 Sets
10-15 Reps
5B
French Press
2 Sets
10-15 Reps
6A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6B
Leg Press Calf Raises
3 Sets
10-15 Reps
Day 1
1
High Bar Squat (Barbell)
3 Sets
4-6 Reps
2A
Bench Press (Barbell)
3 Sets
4-6 Reps
2B
Pull-Up (Weighted)
3 Sets
4-6 Reps
3
Leg Curl
2 Sets
8-15 Reps
4A
Bench Press (Dumbbell)
2 Sets
5-10 Reps
4B
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
5A
Incline Curl (Dumbbell)
2 Sets
8-15 Reps
5B
Tricep Extension (Dumbbell)
2 Sets
8-15 Reps
6A
Lateral Raise (Machine)
3 Sets
10-15 Reps
6B
Dragon Flag
3 Sets
6-12 Reps
Day 2
1A
Overhead Press (Barbell)
3 Sets
4-6 Reps
1B
Alternating Dumbbell Curl
3 Sets
5-10 Reps
2
Deadlift (Barbell)
2 Sets
4-6 Reps
3A
Lateral Raise (Cable)
3 Sets
8-12 Reps
3B
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
4
Leg Extension
3 Sets
8-12 Reps
5A
Chest Fly (Dumbbell)
2 Sets
8-15 Reps
5B
Pullover (Dumbbell)
2 Sets
8-15 Reps
6A
Leg Press Calf Raises
3 Sets
5-10 Reps
6B
Leg Raise (Captain's Chair)
3 Sets
6-15 Reps
Day 3
1A
Incline Bench Press (Barbell)
3 Sets
5-10 Reps
1B
Barbell Row
3 Sets
5-10 Reps
2
Hack Squat
3 Sets
8-12 Reps
3A
Push Up
2 Sets
5-20 Reps
3B
Lat Pulldown
2 Sets
8-12 Reps
4
Back Extension (Weighted)
2 Sets
8-12 Reps
5A
Preacher Curl (Barbell)
2 Sets
10-15 Reps
5B
French Press
2 Sets
10-15 Reps
6A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6B
Leg Press Calf Raises
3 Sets
10-15 Reps
Day 1
1
High Bar Squat (Barbell)
3 Sets
4-6 Reps
2A
Bench Press (Barbell)
3 Sets
4-6 Reps
2B
Pull-Up (Weighted)
3 Sets
4-6 Reps
3
Leg Curl
2 Sets
8-15 Reps
4A
Bench Press (Dumbbell)
2 Sets
5-10 Reps
4B
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
5A
Incline Curl (Dumbbell)
2 Sets
8-15 Reps
5B
Tricep Extension (Dumbbell)
2 Sets
8-15 Reps
6A
Lateral Raise (Machine)
3 Sets
10-15 Reps
6B
Dragon Flag
3 Sets
6-12 Reps
Day 2
1A
Overhead Press (Barbell)
3 Sets
4-6 Reps
1B
Alternating Dumbbell Curl
3 Sets
5-10 Reps
2
Deadlift (Barbell)
2 Sets
4-6 Reps
3A
Lateral Raise (Cable)
3 Sets
8-12 Reps
3B
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
4
Leg Extension
3 Sets
8-12 Reps
5A
Chest Fly (Dumbbell)
2 Sets
8-15 Reps
5B
Pullover (Dumbbell)
2 Sets
8-15 Reps
6A
Leg Press Calf Raises
3 Sets
5-10 Reps
6B
Leg Raise (Captain's Chair)
3 Sets
6-15 Reps
Day 3
1A
Incline Bench Press (Barbell)
3 Sets
5-10 Reps
1B
Barbell Row
3 Sets
5-10 Reps
2
Hack Squat
3 Sets
8-12 Reps
3A
Push Up
2 Sets
5-20 Reps
3B
Lat Pulldown
2 Sets
8-12 Reps
4
Back Extension (Weighted)
2 Sets
8-12 Reps
5A
Preacher Curl (Barbell)
2 Sets
10-15 Reps
5B
French Press
2 Sets
10-15 Reps
6A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6B
Leg Press Calf Raises
3 Sets
10-15 Reps