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God’s Warrior
by XOChain
1 athletes joined
Program Description
Rapidly paced, purposeful hypertrophy program. Get big, get strong, get moving, get out of your beginner gains.
Program Overview
Level
Novice, Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
90 minutes
Created
Jun 04, 2024 05:06
Last Edited
Jun 04, 2024 11:27
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Week 1
1 / 6 Weeks
Day 1
1
Bent Over Row (Barbell)
2 Sets
8-10 Reps
@7.5
2
Bench Press (Dumbbell)
2 Sets
8-10 Reps
@7.5
3
Lat Pulldown
2 Sets
8-10 Reps
@7.5
4
Overhead Press (Machine)
2 Sets
8-10 Reps
@7.5
5
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@7.5
6
Bayesian Curl
2 Sets
8-10 Reps
@7.5
7
Lateral Raise (Cable)
2 Sets
8-10 Reps
@7.5
8
Chest Fly (Machine)
2 Sets
8-10 Reps
@7.5
Day 3
1A
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
1B
Dumbbell Bench Pullover
2 Sets
8-10 Reps
@7.5
2
Incline Bench Press (Smith Machine)
2 Sets
8-10 Reps
@7.5
3
Seated Row (Cable)
2 Sets
8-10 Reps
@7.5
4
Overhead Press (Barbell)
2 Sets
8-10 Reps
@7.5
5
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@9
6
Bayesian Curl
2 Sets
8-10 Reps
@9
7
Lateral Raise (Cable)
2 Sets
8-10 Reps
@9
Day 4
1
Squat (Smith Machine)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@7.5
@10
2
Romanian Deadlift (Dumbbell)
3 Sets
1 Set
10-12 Reps
10-12 Reps
@7.5
@10
3
Lying Leg Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Leg Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Upright Row (Barbell)
2 Sets
10-15 Reps
@8
6
Cable Crunch
3 Sets
1 Set
12 Reps
12 Reps
@9
@10
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@7.5
@10
2
Hack Squat
2 Sets
1 Set
10-12 Reps
10-12 Reps
@7.5
@10
3
Lying Leg Curl
3 Sets
8-12 Reps
@10
4
Leg Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
5
Face Pull
2 Sets
10-15 Reps
@9
6
Cable Crunch
3 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
Day 1
1
Bent Over Row (Barbell)
2 Sets
8-10 Reps
@8.5
2
Bench Press (Dumbbell)
2 Sets
8-10 Reps
@8.5
3
Lat Pulldown
2 Sets
8-10 Reps
@8.5
4
Overhead Press (Machine)
2 Sets
8-10 Reps
@8.5
5
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@8.5
6
Bayesian Curl
2 Sets
8-10 Reps
@8.5
7
Lateral Raise (Cable)
2 Sets
8-10 Reps
@8.5
8
Chest Fly (Machine)
2 Sets
8-10 Reps
@8.5
Day 2
1
Romanian Deadlift (Barbell)
4 Sets
6-8 Reps
@8.5
2
Hack Squat
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8.5
@10
3
Lying Leg Curl
3 Sets
8-12 Reps
@10
4
Leg Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
5
Face Pull
2 Sets
10-15 Reps
@9
6
Cable Crunch
3 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
Day 3
1A
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
1B
Dumbbell Bench Pullover
3 Sets
8-10 Reps
@8.5
2
Incline Bench Press (Smith Machine)
2 Sets
8-10 Reps
@8.5
3
Seated Row (Cable)
2 Sets
8-10 Reps
@8.5
4
Overhead Press (Barbell)
2 Sets
8-10 Reps
@8.5
5
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@9
6
Bayesian Curl
2 Sets
8-10 Reps
@9
7
Lateral Raise (Cable)
2 Sets
8-10 Reps
@9
Day 4
1
Squat (Smith Machine)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@8.5
@10
2
Romanian Deadlift (Dumbbell)
3 Sets
1 Set
10-12 Reps
10-12 Reps
@8.5
@10
3
Lying Leg Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Leg Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Upright Row (Barbell)
2 Sets
10-15 Reps
@8
6
Cable Crunch
3 Sets
1 Set
12 Reps
12 Reps
@9
@10
Day 1
1
Bent Over Row (Barbell)
2 Sets
8 Reps
@10
2
Bench Press (Dumbbell)
2 Sets
8 Reps
@10
3
Lat Pulldown
2 Sets
8 Reps
@10
4
Overhead Press (Machine)
2 Sets
8 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
8 Reps
@9
6
Bayesian Curl
2 Sets
8 Reps
@9
7
Lateral Raise (Cable)
2 Sets
8 Reps
@9
8
Chest Fly (Machine)
2 Sets
8 Reps
@9
Day 2
1
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@9.5
2
Hack Squat
3 Sets
10 Reps
@9.5
3
Lying Leg Curl
3 Sets
8-12 Reps
@10
4
Leg Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
5
Face Pull
2 Sets
10-15 Reps
@9
6
Cable Crunch
3 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
Day 3
1A
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
1B
Dumbbell Bench Pullover
3 Sets
8 Reps
@9.5
2
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@9.5
3
Seated Row (Cable)
2 Sets
8 Reps
@9.5
4
Overhead Press (Barbell)
2 Sets
8 Reps
@9.5
5
Overhead Tricep Extension (Cable)
2 Sets
8 Reps
@9
6
Bayesian Curl
2 Sets
8 Reps
@9
7
Lateral Raise (Cable)
2 Sets
8 Reps
@9
Day 4
1
Squat (Smith Machine)
3 Sets
1 Set
6 Reps
6 Reps
@9.5
@10
2
Romanian Deadlift (Dumbbell)
3 Sets
1 Set
10 Reps
10 Reps
@9.5
@10
3
Lying Leg Curl
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
4
Leg Extension
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
5
Upright Row (Barbell)
2 Sets
10-15 Reps
@8
6
Cable Crunch
3 Sets
1 Set
12 Reps
12 Reps
@9
@10
Day 4
1
Squat (Smith Machine)
3 Sets
1 Set
6 Reps
6 Reps
@9.5
@10
2
Romanian Deadlift (Dumbbell)
3 Sets
1 Set
10 Reps
10 Reps
@9.5
@10
3
Lying Leg Curl
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
4
Leg Extension
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
5
Upright Row (Barbell)
2 Sets
10-15 Reps
@8
6
Cable Crunch
3 Sets
1 Set
12 Reps
12 Reps
@9
@10
Day 1
1
Bent Over Row (Barbell)
3 Sets
6 Reps
@10
2
Bench Press (Dumbbell)
3 Sets
6 Reps
@10
3
Lat Pulldown
3 Sets
6 Reps
@10
4
Overhead Press (Machine)
3 Sets
6 Reps
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@9
6
Bayesian Curl
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@9
7
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@9
8
Chest Fly (Machine)
3 Sets
8 Reps
@9
Day 2
1
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@9.5
2
Hack Squat
4 Sets
8 Reps
@9.5
3
Lying Leg Curl
2 Sets
1 Set
10 Reps
10 Reps
@9.5
@10
4
Leg Extension
2 Sets
1 Set
10 Reps
10 Reps
@9.5
@10
5
Face Pull
2 Sets
10 Reps
@9
6
Cable Crunch
3 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
Day 3
1A
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
1B
Dumbbell Bench Pullover
4 Sets
6 Reps
@9.5
2
Incline Bench Press (Smith Machine)
3 Sets
6 Reps
@9.5
3
Seated Row (Cable)
3 Sets
6 Reps
@9.5
4
Overhead Press (Barbell)
3 Sets
6 Reps
@9.5
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@9
6
Bayesian Curl
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@9
7
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@9
Day 1
1
Bent Over Row (Barbell)
3 Sets
6 Reps
@10
2
Bench Press (Dumbbell)
3 Sets
6 Reps
@10
3
Lat Pulldown
3 Sets
6 Reps
@10
4
Overhead Press (Machine)
3 Sets
6 Reps
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@9
6
Bayesian Curl
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@9
7
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@9
8
Chest Fly (Machine)
3 Sets
8 Reps
@9
Day 2
1
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@9.5
2
Hack Squat
4 Sets
8 Reps
@9.5
3
Lying Leg Curl
2 Sets
1 Set
10 Reps
10 Reps
@9.5
@10
4
Leg Extension
2 Sets
1 Set
10 Reps
10 Reps
@9.5
@10
5
Face Pull
2 Sets
10 Reps
@9
6
Cable Crunch
3 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
Day 3
1A
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
1B
Dumbbell Bench Pullover
4 Sets
6 Reps
@9.5
2
Incline Bench Press (Smith Machine)
3 Sets
6 Reps
@9.5
3
Seated Row (Cable)
3 Sets
6 Reps
@9.5
4
Overhead Press (Barbell)
3 Sets
6 Reps
@9.5
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@9
6
Bayesian Curl
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@9
7
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@9
Day 4
1
Squat (Smith Machine)
3 Sets
1 Set
6 Reps
6 Reps
@9.5
@10
2
Romanian Deadlift (Dumbbell)
3 Sets
1 Set
10 Reps
10 Reps
@9.5
@10
3
Lying Leg Curl
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
4
Leg Extension
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
5
Upright Row (Barbell)
2 Sets
10-15 Reps
@8
6
Cable Crunch
3 Sets
1 Set
12 Reps
12 Reps
@9
@10
Day 1
1
Bent Over Row (Barbell)
3 Sets
6 Reps
@10
2
Bench Press (Dumbbell)
3 Sets
6 Reps
@10
3
Lat Pulldown
3 Sets
6 Reps
@10
4
Overhead Press (Machine)
3 Sets
6 Reps
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@9
6
Bayesian Curl
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@9
7
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@9
8
Chest Fly (Machine)
3 Sets
8 Reps
@9
Day 2
1
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@9.5
2
Hack Squat
4 Sets
8 Reps
@9.5
3
Lying Leg Curl
2 Sets
1 Set
10 Reps
10 Reps
@9.5
@10
4
Leg Extension
2 Sets
1 Set
10 Reps
10 Reps
@9.5
@10
5
Face Pull
2 Sets
10 Reps
@9
6
Cable Crunch
3 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
Day 3
1A
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
1B
Dumbbell Bench Pullover
4 Sets
6 Reps
@9.5
2
Incline Bench Press (Smith Machine)
3 Sets
6 Reps
@9.5
3
Seated Row (Cable)
3 Sets
6 Reps
@9.5
4
Overhead Press (Barbell)
3 Sets
6 Reps
@9.5
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@9
6
Bayesian Curl
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@9
7
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@9
Day 4
1
Squat (Smith Machine)
3 Sets
1 Set
6 Reps
6 Reps
@9.5
@10
2
Romanian Deadlift (Dumbbell)
3 Sets
1 Set
10 Reps
10 Reps
@9.5
@10
3
Lying Leg Curl
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
4
Leg Extension
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
5
Upright Row (Barbell)
2 Sets
10-15 Reps
@8
6
Cable Crunch
3 Sets
1 Set
12 Reps
12 Reps
@9
@10