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BodyProject IMPROVE
by Tim Colledge
30 athletes joined
Program Description
Increase strength, build muscle and monitor progressive overload.
Program Overview
Level
Novice, Beginner, Intermediate
Goal
Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
50 minutes
Created
Apr 28, 2024 03:31
Last Edited
May 23, 2024 10:07
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Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
2 Sets
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7.5
@8
@9
Day 2
1
Military Press (Barbell)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@9
2
Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@9
Day 3
1
Deadlift (Barbell)
1 Set
3 Sets
1 Set
10 Reps
5 Reps
5 Reps
@7.5
@8
@10
Day 1
1
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
@8
2
Front Squat (Barbell)
4 Sets
8-10 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
5 Reps
5 Reps
@7.5
@8
@8.5
@10
Day 3
1
Deadlift (Dumbbell)
4 Sets
10 Reps
@8
2
Pull-Up (Assisted)
4 Sets
10-12 Reps
@8
Day 1
1
Stiff Leg Deadlift
4 Sets
10-12 Reps
@8
2
Sissy Squat
4 Sets
15 Reps
@8-9
Day 2
1
Push Press (Barbell)
1 Set
2 Sets
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8
@8.5
@9
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8
@8.5
@9
Day 3
1
Chest Supported Row (Dumbbell)
1 Set
2 Sets
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8.5
@9
2
Chin-Up (Weighted)
4 Sets
10 Reps
@8.5
Day 1
1
Front Squat (Paused)
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8.5
@9
Day 2
1
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
2
Dip (Weighted)
2 Sets
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
Day 3
1
Bent Over Row (Barbell, Paused)
2 Sets
2 Sets
8-10 Reps
8-10 Reps
@8
@9