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Bodybuilding overload
by Chicken soup
2 athletes joined
Program Description
3x10 3 times per week. Start light and go up 5 pound each time doing each exercise.
Program Overview
Level
Novice, Intermediate, Advanced
Goal
Bodybuilding, Muscle & Sculpting, Athletics
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Mar 21, 2024 05:37
Last Edited
May 28, 2024 10:20
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Week 1
1 / 12 Weeks
Day 3
1
Overhead Press (Barbell)
3 Sets
10 Reps
2
Pec Fly (Dumbbell)
3 Sets
8-10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
4
Dip (Weighted)
2 Sets
5 Reps
5
Leg Press
3 Sets
10 Reps
6
Skull Crusher
3 Sets
10 Reps
7
Leg Extension
3 Sets
15-20 Reps
8
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 2
1
Pull-Up (Weighted)
2 Sets
5 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Barbell Row
3 Sets
10 Reps
4
Preacher Curl (Barbell)
3 Sets
10 Reps
5
Lat Pulldown
3 Sets
8-10 Reps
6
Reverse Cable Fly
3 Sets
8-10 Reps
7
Bicep Curl (Barbell)
3 Sets
10 Reps
8
Forearm Curl
3 Sets
10 Reps
Day 1
1
Safety Bar Squat
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Bench Press (Barbell)
3 Sets
10 Reps
4
Deadlift (Barbell)
3 Sets
10 Reps
5
Dead Hang
2 Sets
1 mins
6
Standing Calf Raise
3 Sets
10 Reps
Day 1
1
Safety Bar Squat
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Bench Press (Barbell)
3 Sets
10 Reps
4
Deadlift (Barbell)
3 Sets
10 Reps
5
Dead Hang
2 Sets
1 mins
6
Standing Calf Raise
3 Sets
10 Reps
Day 2
1
Pull-Up (Weighted)
2 Sets
5 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Barbell Row
3 Sets
10 Reps
4
Preacher Curl (Barbell)
3 Sets
10 Reps
5
Lat Pulldown
3 Sets
8-10 Reps
6
Reverse Cable Fly
3 Sets
8-10 Reps
7
Bicep Curl (Barbell)
3 Sets
10 Reps
8
Forearm Curl
3 Sets
10 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
10 Reps
2
Pec Fly (Dumbbell)
3 Sets
8-10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
4
Dip (Weighted)
2 Sets
5 Reps
5
Leg Press
3 Sets
10 Reps
6
Skull Crusher
3 Sets
10 Reps
7
Leg Extension
3 Sets
15-20 Reps
8
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 1
1
Safety Bar Squat
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Bench Press (Barbell)
3 Sets
10 Reps
4
Deadlift (Barbell)
3 Sets
10 Reps
5
Dead Hang
2 Sets
1 mins
6
Standing Calf Raise
3 Sets
10 Reps
Day 2
1
Pull-Up (Weighted)
2 Sets
5 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Barbell Row
3 Sets
10 Reps
4
Preacher Curl (Barbell)
3 Sets
10 Reps
5
Lat Pulldown
3 Sets
8-10 Reps
6
Reverse Cable Fly
3 Sets
8-10 Reps
7
Bicep Curl (Barbell)
3 Sets
10 Reps
8
Forearm Curl
3 Sets
10 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
10 Reps
2
Pec Fly (Dumbbell)
3 Sets
8-10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
4
Dip (Weighted)
2 Sets
5 Reps
5
Leg Press
3 Sets
10 Reps
6
Skull Crusher
3 Sets
10 Reps
7
Leg Extension
3 Sets
15-20 Reps
8
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 1
1
Safety Bar Squat
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Bench Press (Barbell)
3 Sets
10 Reps
4
Deadlift (Barbell)
3 Sets
10 Reps
5
Dead Hang
2 Sets
1 mins
6
Standing Calf Raise
3 Sets
10 Reps
Day 2
1
Pull-Up (Weighted)
2 Sets
5 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Barbell Row
3 Sets
10 Reps
4
Preacher Curl (Barbell)
3 Sets
10 Reps
5
Lat Pulldown
3 Sets
8-10 Reps
6
Reverse Cable Fly
3 Sets
8-10 Reps
7
Bicep Curl (Barbell)
3 Sets
10 Reps
8
Forearm Curl
3 Sets
10 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
10 Reps
2
Pec Fly (Dumbbell)
3 Sets
8-10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
4
Dip (Weighted)
2 Sets
5 Reps
5
Leg Press
3 Sets
10 Reps
6
Skull Crusher
3 Sets
10 Reps
7
Leg Extension
3 Sets
15-20 Reps
8
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 1
1
Safety Bar Squat
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Bench Press (Barbell)
3 Sets
10 Reps
4
Deadlift (Barbell)
3 Sets
10 Reps
5
Dead Hang
2 Sets
1 mins
6
Standing Calf Raise
3 Sets
10 Reps
Day 2
1
Pull-Up (Weighted)
2 Sets
5 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Barbell Row
3 Sets
10 Reps
4
Preacher Curl (Barbell)
3 Sets
10 Reps
5
Lat Pulldown
3 Sets
8-10 Reps
6
Reverse Cable Fly
3 Sets
8-10 Reps
7
Bicep Curl (Barbell)
3 Sets
10 Reps
8
Forearm Curl
3 Sets
10 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
10 Reps
2
Pec Fly (Dumbbell)
3 Sets
8-10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
4
Dip (Weighted)
2 Sets
5 Reps
5
Leg Press
3 Sets
10 Reps
6
Skull Crusher
3 Sets
10 Reps
7
Leg Extension
3 Sets
15-20 Reps
8
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 1
1
Safety Bar Squat
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Bench Press (Barbell)
3 Sets
10 Reps
4
Deadlift (Barbell)
3 Sets
10 Reps
5
Dead Hang
2 Sets
1 mins
6
Standing Calf Raise
3 Sets
10 Reps
Day 2
1
Pull-Up (Weighted)
2 Sets
5 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Barbell Row
3 Sets
10 Reps
4
Preacher Curl (Barbell)
3 Sets
10 Reps
5
Lat Pulldown
3 Sets
8-10 Reps
6
Reverse Cable Fly
3 Sets
8-10 Reps
7
Bicep Curl (Barbell)
3 Sets
10 Reps
8
Forearm Curl
3 Sets
10 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
10 Reps
2
Pec Fly (Dumbbell)
3 Sets
8-10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
4
Dip (Weighted)
2 Sets
5 Reps
5
Leg Press
3 Sets
10 Reps
6
Skull Crusher
3 Sets
10 Reps
7
Leg Extension
3 Sets
15-20 Reps
8
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 1
1
Safety Bar Squat
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Bench Press (Barbell)
3 Sets
10 Reps
4
Deadlift (Barbell)
3 Sets
10 Reps
5
Dead Hang
2 Sets
1 mins
6
Standing Calf Raise
3 Sets
10 Reps
Day 2
1
Pull-Up (Weighted)
2 Sets
5 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Barbell Row
3 Sets
10 Reps
4
Preacher Curl (Barbell)
3 Sets
10 Reps
5
Lat Pulldown
3 Sets
8-10 Reps
6
Reverse Cable Fly
3 Sets
8-10 Reps
7
Bicep Curl (Barbell)
3 Sets
10 Reps
8
Forearm Curl
3 Sets
10 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
10 Reps
2
Pec Fly (Dumbbell)
3 Sets
8-10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
4
Dip (Weighted)
2 Sets
5 Reps
5
Leg Press
3 Sets
10 Reps
6
Skull Crusher
3 Sets
10 Reps
7
Leg Extension
3 Sets
15-20 Reps
8
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 1
1
Safety Bar Squat
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Bench Press (Barbell)
3 Sets
10 Reps
4
Deadlift (Barbell)
3 Sets
10 Reps
5
Dead Hang
2 Sets
1 mins
6
Standing Calf Raise
3 Sets
10 Reps
Day 2
1
Pull-Up (Weighted)
2 Sets
5 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Barbell Row
3 Sets
10 Reps
4
Preacher Curl (Barbell)
3 Sets
10 Reps
5
Lat Pulldown
3 Sets
8-10 Reps
6
Reverse Cable Fly
3 Sets
8-10 Reps
7
Bicep Curl (Barbell)
3 Sets
10 Reps
8
Forearm Curl
3 Sets
10 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
10 Reps
2
Pec Fly (Dumbbell)
3 Sets
8-10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
4
Dip (Weighted)
2 Sets
5 Reps
5
Leg Press
3 Sets
10 Reps
6
Skull Crusher
3 Sets
10 Reps
7
Leg Extension
3 Sets
15-20 Reps
8
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 1
1
Safety Bar Squat
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Bench Press (Barbell)
3 Sets
10 Reps
4
Deadlift (Barbell)
3 Sets
10 Reps
5
Dead Hang
2 Sets
1 mins
6
Standing Calf Raise
3 Sets
10 Reps
Day 2
1
Pull-Up (Weighted)
2 Sets
5 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Barbell Row
3 Sets
10 Reps
4
Preacher Curl (Barbell)
3 Sets
10 Reps
5
Lat Pulldown
3 Sets
8-10 Reps
6
Reverse Cable Fly
3 Sets
8-10 Reps
7
Bicep Curl (Barbell)
3 Sets
10 Reps
8
Forearm Curl
3 Sets
10 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
10 Reps
2
Pec Fly (Dumbbell)
3 Sets
8-10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
4
Dip (Weighted)
2 Sets
5 Reps
5
Leg Press
3 Sets
10 Reps
6
Skull Crusher
3 Sets
10 Reps
7
Leg Extension
3 Sets
15-20 Reps
8
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 1
1
Safety Bar Squat
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Bench Press (Barbell)
3 Sets
10 Reps
4
Deadlift (Barbell)
3 Sets
10 Reps
5
Dead Hang
2 Sets
1 mins
6
Standing Calf Raise
3 Sets
10 Reps
Day 2
1
Pull-Up (Weighted)
2 Sets
5 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Barbell Row
3 Sets
10 Reps
4
Preacher Curl (Barbell)
3 Sets
10 Reps
5
Lat Pulldown
3 Sets
8-10 Reps
6
Reverse Cable Fly
3 Sets
8-10 Reps
7
Bicep Curl (Barbell)
3 Sets
10 Reps
8
Forearm Curl
3 Sets
10 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
10 Reps
2
Pec Fly (Dumbbell)
3 Sets
8-10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
4
Dip (Weighted)
2 Sets
5 Reps
5
Leg Press
3 Sets
10 Reps
6
Skull Crusher
3 Sets
10 Reps
7
Leg Extension
3 Sets
15-20 Reps
8
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 1
1
Safety Bar Squat
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Bench Press (Barbell)
3 Sets
10 Reps
4
Deadlift (Barbell)
3 Sets
10 Reps
5
Dead Hang
2 Sets
1 mins
6
Standing Calf Raise
3 Sets
10 Reps
Day 2
1
Pull-Up (Weighted)
2 Sets
5 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Barbell Row
3 Sets
10 Reps
4
Preacher Curl (Barbell)
3 Sets
10 Reps
5
Lat Pulldown
3 Sets
8-10 Reps
6
Reverse Cable Fly
3 Sets
8-10 Reps
7
Bicep Curl (Barbell)
3 Sets
10 Reps
8
Forearm Curl
3 Sets
10 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
10 Reps
2
Pec Fly (Dumbbell)
3 Sets
8-10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
4
Dip (Weighted)
2 Sets
5 Reps
5
Leg Press
3 Sets
10 Reps
6
Skull Crusher
3 Sets
10 Reps
7
Leg Extension
3 Sets
15-20 Reps
8
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 1
1
Safety Bar Squat
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Bench Press (Barbell)
3 Sets
10 Reps
4
Deadlift (Barbell)
3 Sets
10 Reps
5
Dead Hang
2 Sets
1 mins
6
Standing Calf Raise
3 Sets
10 Reps
Day 2
1
Pull-Up (Weighted)
2 Sets
5 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Barbell Row
3 Sets
10 Reps
4
Preacher Curl (Barbell)
3 Sets
10 Reps
5
Lat Pulldown
3 Sets
8-10 Reps
6
Reverse Cable Fly
3 Sets
8-10 Reps
7
Bicep Curl (Barbell)
3 Sets
10 Reps
8
Forearm Curl
3 Sets
10 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
10 Reps
2
Pec Fly (Dumbbell)
3 Sets
8-10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
4
Dip (Weighted)
2 Sets
5 Reps
5
Leg Press
3 Sets
10 Reps
6
Skull Crusher
3 Sets
10 Reps
7
Leg Extension
3 Sets
15-20 Reps
8
Tricep Pushdown (Cable)
3 Sets
10 Reps