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Bodybuilding Phase 1
by George K.
3 athletes joined
Program Description
To help jumpstart you to see growth in 4 weeks.
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
50 minutes
Created
Mar 15, 2024 06:00
Last Edited
May 07, 2024 10:49
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Week 1
1 / 4 Weeks
Day 2
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
@9.5
2
Incline Chest Fly (Dumbbell)
4 Sets
12-15 Reps
@9
3
Pullover (Dumbbell)
4 Sets
8-12 Reps
@9
4
Wide Grip Lat Pulldown
4 Sets
8-12 Reps
@9.5
5
Wide Grip Pull-Up
3 Sets
10-12 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9.5
7
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@9.5
8
Shrug (Dumbbell)
3 Sets
8-12 Reps
@10
Day 1
1
Squat (Barbell)
4 Sets
8-12 Reps
@9.5
2
Leg Press (45 Degrees)
4 Sets
8-12 Reps
@9.5
3
Leg Extension
4 Sets
8-12 Reps
@10
4
Lying Leg Curl
4 Sets
8-12 Reps
@10
5
Standing Calf Raise
3 Sets
12-15 Reps
@9.5
6
Hack Squat
3 Sets
12-15 Reps
@10
7
Cable Crunch
4 Sets
20 Reps
@9
Day 3
1
Skull Crusher
4 Sets
8-12 Reps
@10
2
Tricep Extension (Cable)
4 Sets
8-12 Reps
@10
3
Dip (Bodyweight)
3 Sets
15-20 Reps
@10
4
Alternating Dumbbell Curl
4 Sets
8-12 Reps
@10
5
Spider Curl
4 Sets
8-12 Reps
@10
6
Preacher Curl (Barbell)
4 Sets
8-12 Reps
@10
7
Light Jog
1 Set
2 mins
@6.5
Day 4
1
Squat (Barbell)
4 Sets
8-12 Reps
@9.5
2
Leg Press (45 Degrees)
4 Sets
8-12 Reps
@9.5
3
Leg Extension
4 Sets
8-12 Reps
@10
4
Leg Curl
4 Sets
8-12 Reps
@10
5
Standing Calf Raise
3 Sets
15-20 Reps
@10
6
Hack Squat
3 Sets
12-15 Reps
@10
7
Cable Crunch
3 Sets
15-20 Reps
@10
Day 5
1
Pull-Up (Weighted)
3 Sets
8-12 Reps
@10
2
Bench Press (Barbell)
4 Sets
8-12 Reps
@9.5
3
Pec Fly (Dumbbell)
4 Sets
8-12 Reps
@9.5
4
Bench Press (Wide Grip)
3 Sets
15-20 Reps
@9.5
5
Upright Row (Dumbbell)
4 Sets
8-12 Reps
@9.5
6
Rear Delt Fly (Dumbbell)
4 Sets
8-12 Reps
@9.5
7
Lateral Raise (Machine)
4 Sets
8-12 Reps
@10
8
Face Pull
4 Sets
8-12 Reps
@9
9
Shrug (Dumbbell)
4 Sets
8-12 Reps
@10
Day 6
1
Skull Crusher
4 Sets
8-12 Reps
@10
2
Dip (Weighted)
3 Sets
15-20 Reps
@10
3
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@10
4
Hammer Curl
4 Sets
8-1 Reps
@10
5
Concentration Curl
4 Sets
8-12 Reps
@10
6
Preacher Curl (Dumbbell)
4 Sets
8-12 Reps
@10
7
Light Jog
1 Set
2 mins
Day 1
1
Squat (Barbell)
4 Sets
12-15 Reps
@9.5
2
Leg Press (45 Degrees)
4 Sets
12-15 Reps
@9.5
3
Leg Extension
4 Sets
12-15 Reps
@10
4
Lying Leg Curl
4 Sets
12-15 Reps
@10
5
Standing Calf Raise
3 Sets
12-15 Reps
@9.5
6
Hack Squat
3 Sets
12-15 Reps
@10
7
Cable Crunch
4 Sets
20 Reps
@9
Day 2
1
Incline Bench Press (Barbell)
4 Sets
12-15 Reps
@9.5
2
Incline Chest Fly (Dumbbell)
4 Sets
12-15 Reps
@9
3
Pullover (Dumbbell)
4 Sets
12-15 Reps
@9
4
Wide Grip Lat Pulldown
4 Sets
12-15 Reps
@9.5
5
Wide Grip Pull-Up
3 Sets
10-12 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9.5
7
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@9.5
8
Shrug (Dumbbell)
3 Sets
12-15 Reps
@10
Day 3
1
Skull Crusher
4 Sets
12-15 Reps
@10
2
Tricep Extension (Cable)
4 Sets
12-15 Reps
@10
3
Dip (Bodyweight)
3 Sets
15-20 Reps
@10
4
Alternating Dumbbell Curl
4 Sets
12-15 Reps
@10
5
Spider Curl
4 Sets
12-15 Reps
@10
6
Preacher Curl (Barbell)
4 Sets
12-15 Reps
@10
7
Light Jog
1 Set
2 mins
@6.5
Day 4
1
Squat (Barbell)
4 Sets
12-15 Reps
@9.5
2
Leg Press (45 Degrees)
4 Sets
12-15 Reps
@9.5
3
Leg Extension
4 Sets
12-15 Reps
@10
4
Leg Curl
3 Sets
1 Set
12-15 Reps
12-15 Reps
@10
5
Standing Calf Raise
3 Sets
15-20 Reps
@10
6
Hack Squat
3 Sets
12-15 Reps
@10
7
Cable Crunch
3 Sets
15-20 Reps
@10
Day 5
1
Pull-Up (Weighted)
3 Sets
8-12 Reps
@10
2
Bench Press (Barbell)
4 Sets
12-15 Reps
@9.5
3
Pec Fly (Dumbbell)
4 Sets
12-15 Reps
@9.5
4
Bench Press (Wide Grip)
3 Sets
15-20 Reps
@9.5
5
Upright Row (Dumbbell)
4 Sets
12-15 Reps
@9.5
6
Rear Delt Fly (Dumbbell)
4 Sets
12-15 Reps
@9.5
7
Lateral Raise (Machine)
4 Sets
12-15 Reps
@10
8
Face Pull
4 Sets
12-15 Reps
@9
9
Shrug (Dumbbell)
4 Sets
12-15 Reps
@10
Day 6
1
Skull Crusher
4 Sets
12-15 Reps
@10
2
Dip (Weighted)
3 Sets
15-20 Reps
@10
3
Tricep Pushdown (Cable)
4 Sets
12-15 Reps
@10
4
Hammer Curl
4 Sets
12-15 Reps
@10
5
Concentration Curl
4 Sets
12-15 Reps
@10
6
Preacher Curl (Dumbbell)
4 Sets
12-15 Reps
@10
7
Light Jog
1 Set
2 mins
Day 1
1
Squat (Barbell)
4 Sets
8-12 Reps
@9.5
2
Leg Press (45 Degrees)
4 Sets
8-12 Reps
@9.5
3
Leg Extension
4 Sets
8-12 Reps
@10
4
Lying Leg Curl
4 Sets
8-12 Reps
@10
5
Standing Calf Raise
3 Sets
12-15 Reps
@9.5
6
Hack Squat
3 Sets
12-15 Reps
@10
7
Cable Crunch
4 Sets
20 Reps
@9
Day 2
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
@9.5
2
Incline Chest Fly (Dumbbell)
4 Sets
12-15 Reps
@9
3
Pullover (Dumbbell)
4 Sets
8-12 Reps
@9
4
Wide Grip Lat Pulldown
4 Sets
8-12 Reps
@9.5
5
Wide Grip Pull-Up
3 Sets
10-12 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9.5
7
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@9.5
8
Shrug (Dumbbell)
3 Sets
8-12 Reps
@10
Day 3
1
Skull Crusher
4 Sets
8-12 Reps
@10
2
Tricep Extension (Cable)
4 Sets
8-12 Reps
@10
3
Dip (Bodyweight)
3 Sets
15-20 Reps
@10
4
Alternating Dumbbell Curl
4 Sets
8-12 Reps
@10
5
Spider Curl
4 Sets
8-12 Reps
@10
6
Preacher Curl (Barbell)
4 Sets
8-12 Reps
@10
7
Light Jog
1 Set
2 mins
@6.5
Day 4
1
Squat (Barbell)
4 Sets
8-12 Reps
@9.5
2
Leg Press (45 Degrees)
4 Sets
8-12 Reps
@9.5
3
Leg Extension
4 Sets
8-12 Reps
@10
4
Leg Curl
4 Sets
8-12 Reps
@10
5
Standing Calf Raise
3 Sets
15-20 Reps
@10
6
Hack Squat
3 Sets
12-15 Reps
@10
7
Cable Crunch
3 Sets
15-20 Reps
@10
Day 5
1
Pull-Up (Weighted)
3 Sets
8-12 Reps
@10
2
Bench Press (Barbell)
4 Sets
8-12 Reps
@9.5
3
Pec Fly (Dumbbell)
4 Sets
8-12 Reps
@9.5
4
Bench Press (Wide Grip)
3 Sets
15-20 Reps
@9.5
5
Upright Row (Dumbbell)
4 Sets
8-12 Reps
@9.5
6
Rear Delt Fly (Dumbbell)
4 Sets
8-12 Reps
@9.5
7
Lateral Raise (Machine)
4 Sets
8-12 Reps
@10
8
Face Pull
4 Sets
8-12 Reps
@9
9
Shrug (Dumbbell)
4 Sets
8-12 Reps
@10
Day 6
1
Skull Crusher
4 Sets
8-12 Reps
@10
2
Dip (Weighted)
3 Sets
15-20 Reps
@10
3
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@10
4
Hammer Curl
4 Sets
8-1 Reps
@10
5
Concentration Curl
4 Sets
8-12 Reps
@10
6
Preacher Curl (Dumbbell)
4 Sets
8-12 Reps
@10
7
Light Jog
1 Set
2 mins
Day 1
1
Squat (Barbell)
4 Sets
12-15 Reps
@9.5
2
Leg Press (45 Degrees)
4 Sets
12-15 Reps
@9.5
3
Leg Extension
4 Sets
12-15 Reps
@10
4
Lying Leg Curl
4 Sets
12-15 Reps
@10
5
Standing Calf Raise
3 Sets
12-15 Reps
@9.5
6
Hack Squat
3 Sets
12-15 Reps
@10
7
Cable Crunch
4 Sets
20 Reps
@9
Day 2
1
Incline Bench Press (Barbell)
4 Sets
12-15 Reps
@9.5
2
Incline Chest Fly (Dumbbell)
4 Sets
12-15 Reps
@9
3
Pullover (Dumbbell)
4 Sets
12-15 Reps
@9
4
Wide Grip Lat Pulldown
4 Sets
12-15 Reps
@9.5
5
Wide Grip Pull-Up
3 Sets
10-12 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9.5
7
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@9.5
8
Shrug (Dumbbell)
3 Sets
12-15 Reps
@10
Day 3
1
Skull Crusher
4 Sets
12-15 Reps
@10
2
Tricep Extension (Cable)
4 Sets
12-15 Reps
@10
3
Dip (Bodyweight)
3 Sets
15-20 Reps
@10
4
Alternating Dumbbell Curl
4 Sets
12-15 Reps
@10
5
Spider Curl
4 Sets
12-15 Reps
@10
6
Preacher Curl (Barbell)
4 Sets
12-15 Reps
@10
7
Light Jog
1 Set
2 mins
@6.5
Day 4
1
Squat (Barbell)
4 Sets
12-15 Reps
@9.5
2
Leg Press (45 Degrees)
4 Sets
12-15 Reps
@9.5
3
Leg Extension
4 Sets
12-15 Reps
@10
4
Leg Curl
3 Sets
1 Set
12-15 Reps
12-15 Reps
@10
5
Standing Calf Raise
3 Sets
15-20 Reps
@10
6
Hack Squat
3 Sets
12-15 Reps
@10
7
Cable Crunch
3 Sets
15-20 Reps
@10
Day 5
1
Pull-Up (Weighted)
3 Sets
8-12 Reps
@10
2
Bench Press (Barbell)
4 Sets
12-15 Reps
@9.5
3
Pec Fly (Dumbbell)
4 Sets
12-15 Reps
@9.5
4
Bench Press (Wide Grip)
3 Sets
15-20 Reps
@9.5
5
Upright Row (Dumbbell)
4 Sets
12-15 Reps
@9.5
6
Rear Delt Fly (Dumbbell)
4 Sets
12-15 Reps
@9.5
7
Lateral Raise (Machine)
4 Sets
12-15 Reps
@10
8
Face Pull
4 Sets
12-15 Reps
@9
9
Shrug (Dumbbell)
4 Sets
12-15 Reps
@10
Day 6
1
Skull Crusher
4 Sets
12-15 Reps
@10
2
Dip (Weighted)
3 Sets
15-20 Reps
@10
3
Tricep Pushdown (Cable)
4 Sets
12-15 Reps
@10
4
Hammer Curl
4 Sets
12-15 Reps
@10
5
Concentration Curl
4 Sets
12-15 Reps
@10
6
Preacher Curl (Dumbbell)
4 Sets
12-15 Reps
@10
7
Light Jog
1 Set
2 mins