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Pushing the limits
by Matthew W.
Program Description
OHP-DIPS-ROWS-TRAP BAR DEADS-MILE we
Program Overview
Level
Novice, Intermediate, Beginner
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
70 minutes
Created
Jun 11, 2024 05:08
Last Edited
Jun 11, 2024 06:49
down_app
Week 1
1 / 8 Weeks
Day 2
1A
Walk
1 Set
10 mins
@7.5
1B
Yoga
1 Set
10 mins
2A
Kettlebell Swing
2 Sets
3A
Trap Bar Deadlift
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@7
@8
@9
4
Kroc Row
3 Sets
5
Pull-Up (Weighted)
3 Sets
6
Spider Curl
3 Sets
7
Bicep Curl (Barbell)
3 Sets
8
Hammer Curl
3 Sets
Day 3
1A
2km Row
1 Set
10 mins
1B
Yoga
1 Set
1C
Dip (Weighted)
3 Sets
2A
Bench Press (Dumbbell)
3 Sets
2B
Bulgarian Split Squat (Dumbbell)
3 Sets
3A
Chest Fly (Cable)
3 Sets
3B
Standing Calf Raise
3 Sets
4
Tricep Pushdown (Cable)
3 Sets
5
Overhead Tricep Extension (Cable)
3 Sets
6
Skull Crusher (Barbell)
3 Sets
7A
Plank
3 Sets
7B
Lying Leg Raise
3 Sets
7C
Hanging Leg Raise
3 Sets
Day 1
1
Jog
1 Set
8 mins
@7.5
2
Yoga
1 Set
10 mins
@7.5
3A
Military Press (Barbell)
3 Sets
3B
Sissy Squat
3 Sets
4A
Lateral Raise (Dumbbell)
3 Sets
4B
Lateral Box Jump
3 Sets
5A
Single Arm Shoulder Press
3 Sets
5B
Romanian Deadlift (Dumbbell)
3 Sets
6A
Face Pull
4 Sets
6B
Wall Sit
3 Sets
7A
Shrug (Trap Bar)
3 Sets
Day 1
1
Jog
1 Set
8 mins
@7.5
2
Yoga
1 Set
10 mins
@7.5
3A
Military Press (Barbell)
3 Sets
3B
Sissy Squat
3 Sets
4A
Lateral Raise (Dumbbell)
3 Sets
4B
Lateral Box Jump
3 Sets
5A
Single Arm Shoulder Press
3 Sets
5B
Romanian Deadlift (Dumbbell)
3 Sets
6A
Face Pull
4 Sets
6B
Wall Sit
3 Sets
7A
Shrug (Trap Bar)
3 Sets
Day 2
1A
Walk
1 Set
10 mins
@7.5
1B
Yoga
1 Set
10 mins
2A
Kettlebell Swing
2 Sets
3A
Trap Bar Deadlift
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@7
@8
@9
4
Kroc Row
3 Sets
5
Pull-Up (Weighted)
3 Sets
6
Spider Curl
3 Sets
7
Bicep Curl (Barbell)
3 Sets
8
Hammer Curl
3 Sets
Day 3
1A
2km Row
1 Set
10 mins
1B
Yoga
1 Set
1C
Dip (Weighted)
3 Sets
2A
Bench Press (Dumbbell)
3 Sets
2B
Bulgarian Split Squat (Dumbbell)
3 Sets
3A
Chest Fly (Cable)
3 Sets
3B
Standing Calf Raise
3 Sets
4
Tricep Pushdown (Cable)
3 Sets
5
Overhead Tricep Extension (Cable)
3 Sets
6
Skull Crusher (Barbell)
3 Sets
7A
Plank
3 Sets
7B
Lying Leg Raise
3 Sets
7C
Hanging Leg Raise
3 Sets
Day 1
1
Jog
1 Set
8 mins
@7.5
2
Yoga
1 Set
10 mins
@7.5
3A
Military Press (Barbell)
3 Sets
3B
Sissy Squat
3 Sets
4A
Lateral Raise (Dumbbell)
3 Sets
4B
Lateral Box Jump
3 Sets
5A
Single Arm Shoulder Press
3 Sets
5B
Romanian Deadlift (Dumbbell)
3 Sets
6A
Face Pull
4 Sets
6B
Wall Sit
3 Sets
7A
Shrug (Trap Bar)
3 Sets
Day 2
1A
Walk
1 Set
10 mins
@7.5
1B
Yoga
1 Set
10 mins
2A
Kettlebell Swing
2 Sets
3A
Trap Bar Deadlift
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@7
@8
@9
4
Kroc Row
3 Sets
5
Pull-Up (Weighted)
3 Sets
6
Spider Curl
3 Sets
7
Bicep Curl (Barbell)
3 Sets
8
Hammer Curl
3 Sets
Day 3
1A
2km Row
1 Set
10 mins
1B
Yoga
1 Set
1C
Dip (Weighted)
3 Sets
2A
Bench Press (Dumbbell)
3 Sets
2B
Bulgarian Split Squat (Dumbbell)
3 Sets
3A
Chest Fly (Cable)
3 Sets
3B
Standing Calf Raise
3 Sets
4
Tricep Pushdown (Cable)
3 Sets
5
Overhead Tricep Extension (Cable)
3 Sets
6
Skull Crusher (Barbell)
3 Sets
7A
Plank
3 Sets
7B
Lying Leg Raise
3 Sets
7C
Hanging Leg Raise
3 Sets
Day 1
1
Jog
1 Set
8 mins
@7.5
2
Yoga
1 Set
10 mins
@7.5
3A
Military Press (Barbell)
3 Sets
3B
Sissy Squat
3 Sets
4A
Lateral Raise (Dumbbell)
3 Sets
4B
Lateral Box Jump
3 Sets
5A
Single Arm Shoulder Press
3 Sets
5B
Romanian Deadlift (Dumbbell)
3 Sets
6A
Face Pull
4 Sets
6B
Wall Sit
3 Sets
7A
Shrug (Trap Bar)
3 Sets
Day 2
1A
Walk
1 Set
10 mins
@7.5
1B
Yoga
1 Set
10 mins
2A
Kettlebell Swing
2 Sets
3A
Trap Bar Deadlift
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@7
@8
@9
4
Kroc Row
3 Sets
5
Pull-Up (Weighted)
3 Sets
6
Spider Curl
3 Sets
7
Bicep Curl (Barbell)
3 Sets
8
Hammer Curl
3 Sets
Day 3
1A
2km Row
1 Set
10 mins
1B
Yoga
1 Set
1C
Dip (Weighted)
3 Sets
2A
Bench Press (Dumbbell)
3 Sets
2B
Bulgarian Split Squat (Dumbbell)
3 Sets
3A
Chest Fly (Cable)
3 Sets
3B
Standing Calf Raise
3 Sets
4
Tricep Pushdown (Cable)
3 Sets
5
Overhead Tricep Extension (Cable)
3 Sets
6
Skull Crusher (Barbell)
3 Sets
7A
Plank
3 Sets
7B
Lying Leg Raise
3 Sets
7C
Hanging Leg Raise
3 Sets
Day 1
1
Jog
1 Set
8 mins
@7.5
2
Yoga
1 Set
10 mins
@7.5
3A
Military Press (Barbell)
3 Sets
3B
Sissy Squat
3 Sets
4A
Lateral Raise (Dumbbell)
3 Sets
4B
Lateral Box Jump
3 Sets
5A
Single Arm Shoulder Press
3 Sets
5B
Romanian Deadlift (Dumbbell)
3 Sets
6A
Face Pull
4 Sets
6B
Wall Sit
3 Sets
7A
Shrug (Trap Bar)
3 Sets
Day 2
1A
Walk
1 Set
10 mins
@7.5
1B
Yoga
1 Set
10 mins
2A
Kettlebell Swing
2 Sets
3A
Trap Bar Deadlift
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@7
@8
@9
4
Kroc Row
3 Sets
5
Pull-Up (Weighted)
3 Sets
6
Spider Curl
3 Sets
7
Bicep Curl (Barbell)
3 Sets
8
Hammer Curl
3 Sets
Day 3
1A
2km Row
1 Set
10 mins
1B
Yoga
1 Set
1C
Dip (Weighted)
3 Sets
2A
Bench Press (Dumbbell)
3 Sets
2B
Bulgarian Split Squat (Dumbbell)
3 Sets
3A
Chest Fly (Cable)
3 Sets
3B
Standing Calf Raise
3 Sets
4
Tricep Pushdown (Cable)
3 Sets
5
Overhead Tricep Extension (Cable)
3 Sets
6
Skull Crusher (Barbell)
3 Sets
7A
Plank
3 Sets
7B
Lying Leg Raise
3 Sets
7C
Hanging Leg Raise
3 Sets
Day 1
1
Jog
1 Set
8 mins
@7.5
2
Yoga
1 Set
10 mins
@7.5
3A
Military Press (Barbell)
3 Sets
3B
Sissy Squat
3 Sets
4A
Lateral Raise (Dumbbell)
3 Sets
4B
Lateral Box Jump
3 Sets
5A
Single Arm Shoulder Press
3 Sets
5B
Romanian Deadlift (Dumbbell)
3 Sets
6A
Face Pull
4 Sets
6B
Wall Sit
3 Sets
7A
Shrug (Trap Bar)
3 Sets
Day 2
1A
Walk
1 Set
10 mins
@7.5
1B
Yoga
1 Set
10 mins
2A
Kettlebell Swing
2 Sets
3A
Trap Bar Deadlift
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@7
@8
@9
4
Kroc Row
3 Sets
5
Pull-Up (Weighted)
3 Sets
6
Spider Curl
3 Sets
7
Bicep Curl (Barbell)
3 Sets
8
Hammer Curl
3 Sets
Day 3
1A
2km Row
1 Set
10 mins
1B
Yoga
1 Set
1C
Dip (Weighted)
3 Sets
2A
Bench Press (Dumbbell)
3 Sets
2B
Bulgarian Split Squat (Dumbbell)
3 Sets
3A
Chest Fly (Cable)
3 Sets
3B
Standing Calf Raise
3 Sets
4
Tricep Pushdown (Cable)
3 Sets
5
Overhead Tricep Extension (Cable)
3 Sets
6
Skull Crusher (Barbell)
3 Sets
7A
Plank
3 Sets
7B
Lying Leg Raise
3 Sets
7C
Hanging Leg Raise
3 Sets
Day 1
1
Jog
1 Set
8 mins
@7.5
2
Yoga
1 Set
10 mins
@7.5
3A
Military Press (Barbell)
3 Sets
3B
Sissy Squat
3 Sets
4A
Lateral Raise (Dumbbell)
3 Sets
4B
Lateral Box Jump
3 Sets
5A
Single Arm Shoulder Press
3 Sets
5B
Romanian Deadlift (Dumbbell)
3 Sets
6A
Face Pull
4 Sets
6B
Wall Sit
3 Sets
7A
Shrug (Trap Bar)
3 Sets
Day 2
1A
Walk
1 Set
10 mins
@7.5
1B
Yoga
1 Set
10 mins
2A
Kettlebell Swing
2 Sets
3A
Trap Bar Deadlift
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@7
@8
@9
4
Kroc Row
3 Sets
5
Pull-Up (Weighted)
3 Sets
6
Spider Curl
3 Sets
7
Bicep Curl (Barbell)
3 Sets
8
Hammer Curl
3 Sets
Day 3
1A
2km Row
1 Set
10 mins
1B
Yoga
1 Set
1C
Dip (Weighted)
3 Sets
2A
Bench Press (Dumbbell)
3 Sets
2B
Bulgarian Split Squat (Dumbbell)
3 Sets
3A
Chest Fly (Cable)
3 Sets
3B
Standing Calf Raise
3 Sets
4
Tricep Pushdown (Cable)
3 Sets
5
Overhead Tricep Extension (Cable)
3 Sets
6
Skull Crusher (Barbell)
3 Sets
7A
Plank
3 Sets
7B
Lying Leg Raise
3 Sets
7C
Hanging Leg Raise
3 Sets
Day 1
1
Jog
1 Set
8 mins
@7.5
2
Yoga
1 Set
10 mins
@7.5
3A
Military Press (Barbell)
3 Sets
3B
Sissy Squat
3 Sets
4A
Lateral Raise (Dumbbell)
3 Sets
4B
Lateral Box Jump
3 Sets
5A
Single Arm Shoulder Press
3 Sets
5B
Romanian Deadlift (Dumbbell)
3 Sets
6A
Face Pull
4 Sets
6B
Wall Sit
3 Sets
7A
Shrug (Trap Bar)
3 Sets
Day 2
1A
Walk
1 Set
10 mins
@7.5
1B
Yoga
1 Set
10 mins
2A
Kettlebell Swing
2 Sets
3A
Trap Bar Deadlift
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@7
@8
@9
4
Kroc Row
3 Sets
5
Pull-Up (Weighted)
3 Sets
6
Spider Curl
3 Sets
7
Bicep Curl (Barbell)
3 Sets
8
Hammer Curl
3 Sets
Day 3
1A
2km Row
1 Set
10 mins
1B
Yoga
1 Set
1C
Dip (Weighted)
3 Sets
2A
Bench Press (Dumbbell)
3 Sets
2B
Bulgarian Split Squat (Dumbbell)
3 Sets
3A
Chest Fly (Cable)
3 Sets
3B
Standing Calf Raise
3 Sets
4
Tricep Pushdown (Cable)
3 Sets
5
Overhead Tricep Extension (Cable)
3 Sets
6
Skull Crusher (Barbell)
3 Sets
7A
Plank
3 Sets
7B
Lying Leg Raise
3 Sets
7C
Hanging Leg Raise
3 Sets