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Best program 💪🏻
by Selina De Maaijer
6 athletes joined
Program Description
Gain muscle
Program Overview
Level
Intermediate
Goal
Muscle & Sculpting
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
10 minutes
Created
Mar 04, 2024 03:16
Last Edited
May 07, 2024 10:17
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Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
4 Sets
2
Incline Bench Press (Dumbbell)
4 Sets
3
Chest Fly (Cable)
3 Sets
4
Lying Tricep Extension (Barbell)
4 Sets
5
Tricep Extension (Cable)
4 Sets
6
Arnold Press
3 Sets
7
Lateral Raise (Dumbbell)
3 Sets
Day 1
1
Squat (Barbell)
4 Sets
2
Bulgarian Split Squat (Dumbbell)
3 Sets
3
Leg Extension
3 Sets
4
Goblet Squat
4 Sets
5
Lunge (Barbell)
3 Sets
6
Standing Calf Raise
4 Sets
Day 3
1
Pull-Up (Weighted)
3 Sets
2
Seated Row (Cable)
4 Sets
3
Lat Pulldown
4 Sets
4
Single Arm Row (Dumbbell)
4 Sets
5
Face Pull
4 Sets
6
Spider Curl
3 Sets
7
Bicep Curl (EZ Bar)
3 Sets
8
Reverse Bicep Curl (Dumbbell)
3 Sets
Day 4
1
Deadlift (Barbell)
4 Sets
2
Squat (Barbell)
4 Sets
3
Lying Leg Curl
4 Sets
4
Step-Up (Weighted)
3 Sets
5
Glute Kickback (Cable)
3 Sets
6
Hip Thrust (Barbell)
4 Sets
Day 5
1
Incline Bench Press (Barbell)
4 Sets
2
Bench Press (Dumbbell)
3 Sets
3
Seated Row (Cable)
4 Sets
4
Seated Wide-Grip Row (Cable)
3 Sets
5
Hanging Leg Raise
3 Sets
6
Plank
3 Sets
1 mins
Day 1
1
Squat (Barbell)
4 Sets
2
Bulgarian Split Squat (Dumbbell)
3 Sets
3
Leg Extension
3 Sets
4
Goblet Squat
4 Sets
5
Lunge (Barbell)
3 Sets
6
Standing Calf Raise
4 Sets
Day 2
1
Bench Press (Barbell)
4 Sets
2
Incline Bench Press (Dumbbell)
4 Sets
3
Chest Fly (Cable)
3 Sets
4
Lying Tricep Extension (Barbell)
4 Sets
5
Tricep Extension (Cable)
4 Sets
6
Arnold Press
3 Sets
7
Lateral Raise (Dumbbell)
3 Sets
Day 3
1
Pull-Up (Weighted)
3 Sets
2
Seated Row (Cable)
4 Sets
3
Lat Pulldown
4 Sets
4
Incline Curl (Dumbbell)
3 Sets
5
Single Arm Row (Dumbbell)
4 Sets
6
Bicep Curl (EZ Bar)
3 Sets
7
Face Pull
4 Sets
Day 4
1
Deadlift (Barbell)
4 Sets
2
Squat (Barbell)
4 Sets
3
Lying Leg Curl
4 Sets
4
Step-Up (Weighted)
3 Sets
5
Hip Thrust (Barbell)
4 Sets
Day 5
1
Incline Bench Press (Barbell)
4 Sets
2
Bent Over Row (Barbell)
4 Sets
3
Bench Press (Dumbbell)
3 Sets
4
Hanging Leg Raise
3 Sets
5
Seated Row (Cable)
4 Sets
6
Plank
3 Sets
1 mins
Day 1
1
Squat (Barbell)
4 Sets
2
Bulgarian Split Squat (Dumbbell)
3 Sets
3
Leg Extension
3 Sets
4
Goblet Squat
4 Sets
5
Lunge (Barbell)
3 Sets
6
Standing Calf Raise
4 Sets
Day 2
1
Bench Press (Barbell)
4 Sets
2
Incline Bench Press (Dumbbell)
4 Sets
3
Chest Fly (Cable)
3 Sets
4
Lying Tricep Extension (Barbell)
4 Sets
5
Tricep Extension (Cable)
4 Sets
6
Arnold Press
3 Sets
7
Lateral Raise (Dumbbell)
3 Sets
Day 3
1
Pull-Up (Weighted)
3 Sets
2
Seated Row (Cable)
4 Sets
3
Lat Pulldown
4 Sets
4
Incline Curl (Dumbbell)
3 Sets
5
Single Arm Row (Dumbbell)
4 Sets
6
Bicep Curl (EZ Bar)
3 Sets
7
Face Pull
4 Sets
Day 4
1
Deadlift (Barbell)
4 Sets
2
Squat (Barbell)
4 Sets
3
Lying Leg Curl
4 Sets
4
Step-Up (Weighted)
3 Sets
5
Hip Thrust (Barbell)
4 Sets
Day 5
1
Incline Bench Press (Barbell)
4 Sets
2
Bent Over Row (Barbell)
4 Sets
3
Bench Press (Dumbbell)
3 Sets
4
Hanging Leg Raise
3 Sets
5
Seated Row (Cable)
4 Sets
6
Plank
3 Sets
1 mins
Day 1
1
Squat (Barbell)
4 Sets
2
Bulgarian Split Squat (Dumbbell)
3 Sets
3
Leg Extension
3 Sets
4
Goblet Squat
4 Sets
5
Lunge (Barbell)
3 Sets
6
Standing Calf Raise
4 Sets
Day 2
1
Bench Press (Barbell)
4 Sets
2
Incline Bench Press (Dumbbell)
4 Sets
3
Chest Fly (Cable)
3 Sets
4
Lying Tricep Extension (Barbell)
4 Sets
5
Tricep Extension (Cable)
4 Sets
6
Arnold Press
3 Sets
7
Lateral Raise (Dumbbell)
3 Sets
Day 3
1
Pull-Up (Weighted)
3 Sets
2
Seated Row (Cable)
4 Sets
3
Lat Pulldown
4 Sets
4
Incline Curl (Dumbbell)
3 Sets
5
Single Arm Row (Dumbbell)
4 Sets
6
Bicep Curl (EZ Bar)
3 Sets
7
Face Pull
4 Sets
Day 4
1
Deadlift (Barbell)
4 Sets
2
Squat (Barbell)
4 Sets
3
Lying Leg Curl
4 Sets
4
Step-Up (Weighted)
3 Sets
5
Hip Thrust (Barbell)
4 Sets
Day 5
1
Incline Bench Press (Barbell)
4 Sets
2
Bent Over Row (Barbell)
4 Sets
3
Bench Press (Dumbbell)
3 Sets
4
Hanging Leg Raise
3 Sets
5
Seated Row (Cable)
4 Sets
6
Plank
3 Sets
1 mins
Day 1
1
Squat (Barbell)
4 Sets
2
Bulgarian Split Squat (Dumbbell)
3 Sets
3
Leg Extension
3 Sets
4
Goblet Squat
4 Sets
5
Lunge (Barbell)
3 Sets
6
Standing Calf Raise
4 Sets
Day 2
1
Bench Press (Barbell)
4 Sets
2
Incline Bench Press (Dumbbell)
4 Sets
3
Chest Fly (Cable)
3 Sets
4
Lying Tricep Extension (Barbell)
4 Sets
5
Tricep Extension (Cable)
4 Sets
6
Arnold Press
3 Sets
7
Lateral Raise (Dumbbell)
3 Sets
Day 3
1
Pull-Up (Weighted)
3 Sets
2
Seated Row (Cable)
4 Sets
3
Lat Pulldown
4 Sets
4
Incline Curl (Dumbbell)
3 Sets
5
Single Arm Row (Dumbbell)
4 Sets
6
Bicep Curl (EZ Bar)
3 Sets
7
Face Pull
4 Sets
Day 4
1
Deadlift (Barbell)
4 Sets
2
Squat (Barbell)
4 Sets
3
Lying Leg Curl
4 Sets
4
Step-Up (Weighted)
3 Sets
5
Hip Thrust (Barbell)
4 Sets
Day 5
1
Incline Bench Press (Barbell)
4 Sets
2
Bent Over Row (Barbell)
4 Sets
3
Bench Press (Dumbbell)
3 Sets
4
Hanging Leg Raise
3 Sets
5
Seated Row (Cable)
4 Sets
6
Plank
3 Sets
1 mins
Day 1
1
Squat (Barbell)
4 Sets
2
Bulgarian Split Squat (Dumbbell)
3 Sets
3
Leg Extension
3 Sets
4
Goblet Squat
4 Sets
5
Lunge (Barbell)
3 Sets
6
Standing Calf Raise
4 Sets
Day 2
1
Bench Press (Barbell)
4 Sets
2
Incline Bench Press (Dumbbell)
4 Sets
3
Chest Fly (Cable)
3 Sets
4
Lying Tricep Extension (Barbell)
4 Sets
5
Tricep Extension (Cable)
4 Sets
6
Arnold Press
3 Sets
7
Lateral Raise (Dumbbell)
3 Sets
Day 3
1
Pull-Up (Weighted)
3 Sets
2
Seated Row (Cable)
4 Sets
3
Lat Pulldown
4 Sets
4
Incline Curl (Dumbbell)
3 Sets
5
Single Arm Row (Dumbbell)
4 Sets
6
Bicep Curl (EZ Bar)
3 Sets
7
Face Pull
4 Sets
Day 4
1
Deadlift (Barbell)
4 Sets
2
Squat (Barbell)
4 Sets
3
Lying Leg Curl
4 Sets
4
Step-Up (Weighted)
3 Sets
5
Hip Thrust (Barbell)
4 Sets
Day 5
1
Incline Bench Press (Barbell)
4 Sets
2
Bent Over Row (Barbell)
4 Sets
3
Bench Press (Dumbbell)
3 Sets
4
Hanging Leg Raise
3 Sets
5
Seated Row (Cable)
4 Sets
6
Plank
3 Sets
1 mins
Day 1
1
Squat (Barbell)
4 Sets
2
Bulgarian Split Squat (Dumbbell)
3 Sets
3
Leg Extension
3 Sets
4
Goblet Squat
4 Sets
5
Lunge (Barbell)
3 Sets
6
Standing Calf Raise
4 Sets
Day 2
1
Bench Press (Barbell)
4 Sets
2
Incline Bench Press (Dumbbell)
4 Sets
3
Chest Fly (Cable)
3 Sets
4
Lying Tricep Extension (Barbell)
4 Sets
5
Tricep Extension (Cable)
4 Sets
6
Arnold Press
3 Sets
7
Lateral Raise (Dumbbell)
3 Sets
Day 3
1
Pull-Up (Weighted)
3 Sets
2
Seated Row (Cable)
4 Sets
3
Lat Pulldown
4 Sets
4
Incline Curl (Dumbbell)
3 Sets
5
Single Arm Row (Dumbbell)
4 Sets
6
Bicep Curl (EZ Bar)
3 Sets
7
Face Pull
4 Sets
Day 4
1
Deadlift (Barbell)
4 Sets
2
Squat (Barbell)
4 Sets
3
Lying Leg Curl
4 Sets
4
Step-Up (Weighted)
3 Sets
5
Hip Thrust (Barbell)
4 Sets
Day 5
1
Incline Bench Press (Barbell)
4 Sets
2
Bent Over Row (Barbell)
4 Sets
3
Bench Press (Dumbbell)
3 Sets
4
Hanging Leg Raise
3 Sets
5
Seated Row (Cable)
4 Sets
6
Plank
3 Sets
1 mins
Day 1
1
Squat (Barbell)
4 Sets
2
Bulgarian Split Squat (Dumbbell)
3 Sets
3
Leg Extension
3 Sets
4
Goblet Squat
4 Sets
5
Lunge (Barbell)
3 Sets
6
Standing Calf Raise
4 Sets
Day 2
1
Bench Press (Barbell)
4 Sets
2
Incline Bench Press (Dumbbell)
4 Sets
3
Chest Fly (Cable)
3 Sets
4
Lying Tricep Extension (Barbell)
4 Sets
5
Tricep Extension (Cable)
4 Sets
6
Arnold Press
3 Sets
7
Lateral Raise (Dumbbell)
3 Sets
Day 3
1
Pull-Up (Weighted)
3 Sets
2
Seated Row (Cable)
4 Sets
3
Lat Pulldown
4 Sets
4
Incline Curl (Dumbbell)
3 Sets
5
Single Arm Row (Dumbbell)
4 Sets
6
Bicep Curl (EZ Bar)
3 Sets
7
Face Pull
4 Sets
Day 4
1
Deadlift (Barbell)
4 Sets
2
Squat (Barbell)
4 Sets
3
Lying Leg Curl
4 Sets
4
Step-Up (Weighted)
3 Sets
5
Hip Thrust (Barbell)
4 Sets
Day 5
1
Incline Bench Press (Barbell)
4 Sets
2
Bent Over Row (Barbell)
4 Sets
3
Bench Press (Dumbbell)
3 Sets
4
Hanging Leg Raise
3 Sets
5
Seated Row (Cable)
4 Sets
6
Plank
3 Sets
1 mins
Day 1
1
Squat (Barbell)
4 Sets
2
Bulgarian Split Squat (Dumbbell)
3 Sets
3
Leg Extension
3 Sets
4
Goblet Squat
4 Sets
5
Lunge (Barbell)
3 Sets
6
Standing Calf Raise
4 Sets
Day 2
1
Bench Press (Barbell)
4 Sets
2
Incline Bench Press (Dumbbell)
4 Sets
3
Chest Fly (Cable)
3 Sets
4
Lying Tricep Extension (Barbell)
4 Sets
5
Tricep Extension (Cable)
4 Sets
6
Arnold Press
3 Sets
7
Lateral Raise (Dumbbell)
3 Sets
Day 3
1
Pull-Up (Weighted)
3 Sets
2
Seated Row (Cable)
4 Sets
3
Lat Pulldown
4 Sets
4
Incline Curl (Dumbbell)
3 Sets
5
Single Arm Row (Dumbbell)
4 Sets
6
Bicep Curl (EZ Bar)
3 Sets
7
Face Pull
4 Sets
Day 4
1
Deadlift (Barbell)
4 Sets
2
Squat (Barbell)
4 Sets
3
Lying Leg Curl
4 Sets
4
Step-Up (Weighted)
3 Sets
5
Hip Thrust (Barbell)
4 Sets
Day 5
1
Incline Bench Press (Barbell)
4 Sets
2
Bent Over Row (Barbell)
4 Sets
3
Bench Press (Dumbbell)
3 Sets
4
Hanging Leg Raise
3 Sets
5
Seated Row (Cable)
4 Sets
6
Plank
3 Sets
1 mins
Day 1
1
Squat (Barbell)
4 Sets
2
Bulgarian Split Squat (Dumbbell)
3 Sets
3
Leg Extension
3 Sets
4
Goblet Squat
4 Sets
5
Lunge (Barbell)
3 Sets
6
Standing Calf Raise
4 Sets
Day 2
1
Bench Press (Barbell)
4 Sets
2
Incline Bench Press (Dumbbell)
4 Sets
3
Chest Fly (Cable)
3 Sets
4
Lying Tricep Extension (Barbell)
4 Sets
5
Tricep Extension (Cable)
4 Sets
6
Arnold Press
3 Sets
7
Lateral Raise (Dumbbell)
3 Sets
Day 3
1
Pull-Up (Weighted)
3 Sets
2
Seated Row (Cable)
4 Sets
3
Lat Pulldown
4 Sets
4
Incline Curl (Dumbbell)
3 Sets
5
Single Arm Row (Dumbbell)
4 Sets
6
Bicep Curl (EZ Bar)
3 Sets
7
Face Pull
4 Sets
Day 4
1
Deadlift (Barbell)
4 Sets
2
Squat (Barbell)
4 Sets
3
Lying Leg Curl
4 Sets
4
Step-Up (Weighted)
3 Sets
5
Hip Thrust (Barbell)
4 Sets
Day 5
1
Incline Bench Press (Barbell)
4 Sets
2
Bent Over Row (Barbell)
4 Sets
3
Bench Press (Dumbbell)
3 Sets
4
Hanging Leg Raise
3 Sets
5
Seated Row (Cable)
4 Sets
6
Plank
3 Sets
1 mins
Day 1
1
Squat (Barbell)
4 Sets
2
Bulgarian Split Squat (Dumbbell)
3 Sets
3
Leg Extension
3 Sets
4
Goblet Squat
4 Sets
5
Lunge (Barbell)
3 Sets
6
Standing Calf Raise
4 Sets
Day 2
1
Bench Press (Barbell)
4 Sets
2
Incline Bench Press (Dumbbell)
4 Sets
3
Chest Fly (Cable)
3 Sets
4
Lying Tricep Extension (Barbell)
4 Sets
5
Tricep Extension (Cable)
4 Sets
6
Arnold Press
3 Sets
7
Lateral Raise (Dumbbell)
3 Sets
Day 3
1
Pull-Up (Weighted)
3 Sets
2
Seated Row (Cable)
4 Sets
3
Lat Pulldown
4 Sets
4
Incline Curl (Dumbbell)
3 Sets
5
Single Arm Row (Dumbbell)
4 Sets
6
Bicep Curl (EZ Bar)
3 Sets
7
Face Pull
4 Sets
Day 4
1
Deadlift (Barbell)
4 Sets
2
Squat (Barbell)
4 Sets
3
Lying Leg Curl
4 Sets
4
Step-Up (Weighted)
3 Sets
5
Hip Thrust (Barbell)
4 Sets
Day 5
1
Incline Bench Press (Barbell)
4 Sets
2
Bent Over Row (Barbell)
4 Sets
3
Bench Press (Dumbbell)
3 Sets
4
Hanging Leg Raise
3 Sets
5
Seated Row (Cable)
4 Sets
6
Plank
3 Sets
1 mins
Day 1
1
Squat (Barbell)
4 Sets
2
Bulgarian Split Squat (Dumbbell)
3 Sets
3
Leg Extension
3 Sets
4
Goblet Squat
4 Sets
5
Lunge (Barbell)
3 Sets
6
Standing Calf Raise
4 Sets
Day 2
1
Bench Press (Barbell)
4 Sets
2
Incline Bench Press (Dumbbell)
4 Sets
3
Chest Fly (Cable)
3 Sets
4
Lying Tricep Extension (Barbell)
4 Sets
5
Tricep Extension (Cable)
4 Sets
6
Arnold Press
3 Sets
7
Lateral Raise (Dumbbell)
3 Sets
Day 3
1
Pull-Up (Weighted)
3 Sets
2
Seated Row (Cable)
4 Sets
3
Lat Pulldown
4 Sets
4
Incline Curl (Dumbbell)
3 Sets
5
Single Arm Row (Dumbbell)
4 Sets
6
Bicep Curl (EZ Bar)
3 Sets
7
Face Pull
4 Sets
Day 4
1
Deadlift (Barbell)
4 Sets
2
Squat (Barbell)
4 Sets
3
Lying Leg Curl
4 Sets
4
Step-Up (Weighted)
3 Sets
5
Hip Thrust (Barbell)
4 Sets
Day 5
1
Incline Bench Press (Barbell)
4 Sets
2
Bent Over Row (Barbell)
4 Sets
3
Bench Press (Dumbbell)
3 Sets
4
Hanging Leg Raise
3 Sets
5
Seated Row (Cable)
4 Sets
6
Plank
3 Sets
1 mins