Program Description
Lihaskasvu
Program Overview
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedOct 10, 2024 04:20
- Last EditedOct 10, 2024 04:41
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
2
Leg Press
4
20 reps
3
Lunge (Bodyweight)
3
10 reps
4
Leg Curl
4
20 reps
5
Bulgarian Split Squat (Bodyweight)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
2
Leg Press
4
20 reps
3
Lunge (Bodyweight)
3
10 reps
4
Leg Curl
4
20 reps
5
Bulgarian Split Squat (Bodyweight)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
2
Leg Press
4
20 reps
3
Lunge (Bodyweight)
3
10 reps
4
Leg Curl
4
20 reps
5
Bulgarian Split Squat (Bodyweight)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
2
Leg Press
4
20 reps
3
Lunge (Bodyweight)
3
10 reps
4
Leg Curl
4
20 reps
5
Bulgarian Split Squat (Bodyweight)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
2
Leg Press
4
20 reps
3
Lunge (Bodyweight)
3
10 reps
4
Leg Curl
4
20 reps
5
Bulgarian Split Squat (Bodyweight)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
2
Leg Press
4
20 reps
3
Lunge (Bodyweight)
3
10 reps
4
Leg Curl
4
20 reps
5
Bulgarian Split Squat (Bodyweight)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
2
Leg Press
4
20 reps
3
Lunge (Bodyweight)
3
10 reps
4
Leg Curl
4
20 reps
5
Bulgarian Split Squat (Bodyweight)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
2
Leg Press
4
20 reps
3
Lunge (Bodyweight)
3
10 reps
4
Leg Curl
4
20 reps
5
Bulgarian Split Squat (Bodyweight)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
2
Leg Press
4
20 reps
3
Lunge (Bodyweight)
3
10 reps
4
Leg Curl
4
20 reps
5
Bulgarian Split Squat (Bodyweight)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
2
Leg Press
4
20 reps
3
Lunge (Bodyweight)
3
10 reps
4
Leg Curl
4
20 reps
5
Bulgarian Split Squat (Bodyweight)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
2
Leg Press
4
20 reps
3
Lunge (Bodyweight)
3
10 reps
4
Leg Curl
4
20 reps
5
Bulgarian Split Squat (Bodyweight)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
2
Leg Press
4
20 reps
3
Lunge (Bodyweight)
3
10 reps
4
Leg Curl
4
20 reps
5
Bulgarian Split Squat (Bodyweight)
4
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
2
Dumbbell Row
3
10 reps
3
Bench Press (Close Grip)
3
10 reps
4
Front Raise
4
15 reps
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
2
Dumbbell Row
3
10 reps
3
Bench Press (Close Grip)
3
10 reps
4
Front Raise
4
15 reps
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
2
Dumbbell Row
3
10 reps
3
Bench Press (Close Grip)
3
10 reps
4
Front Raise
4
15 reps
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
2
Dumbbell Row
3
10 reps
3
Bench Press (Close Grip)
3
10 reps
4
Front Raise
4
15 reps
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
2
Dumbbell Row
3
10 reps
3
Bench Press (Close Grip)
3
10 reps
4
Front Raise
4
15 reps
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
2
Dumbbell Row
3
10 reps
3
Bench Press (Close Grip)
3
10 reps
4
Front Raise
4
15 reps
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
2
Dumbbell Row
3
10 reps
3
Bench Press (Close Grip)
3
10 reps
4
Front Raise
4
15 reps
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
2
Dumbbell Row
3
10 reps
3
Bench Press (Close Grip)
3
10 reps
4
Front Raise
4
15 reps
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
2
Dumbbell Row
3
10 reps
3
Bench Press (Close Grip)
3
10 reps
4
Front Raise
4
15 reps
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
2
Dumbbell Row
3
10 reps
3
Bench Press (Close Grip)
3
10 reps
4
Front Raise
4
15 reps
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
2
Dumbbell Row
3
10 reps
3
Bench Press (Close Grip)
3
10 reps
4
Front Raise
4
15 reps
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
2
Dumbbell Row
3
10 reps
3
Bench Press (Close Grip)
3
10 reps
4
Front Raise
4
15 reps
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
2
Single Leg Press
2
20 reps
3
Romanian Deadlift (Dumbbell)
4
12 reps
4
Leg Curl
3
12 reps
5
Walking Lunge
3
60 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
2
Single Leg Press
2
20 reps
3
Romanian Deadlift (Dumbbell)
4
12 reps
4
Leg Curl
3
12 reps
5
Walking Lunge
3
60 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
2
Single Leg Press
2
20 reps
3
Romanian Deadlift (Dumbbell)
4
12 reps
4
Leg Curl
3
12 reps
5
Walking Lunge
3
60 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
2
Single Leg Press
2
20 reps
3
Romanian Deadlift (Dumbbell)
4
12 reps
4
Leg Curl
3
12 reps
5
Walking Lunge
3
60 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
2
Single Leg Press
2
20 reps
3
Romanian Deadlift (Dumbbell)
4
12 reps
4
Leg Curl
3
12 reps
5
Walking Lunge
3
60 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
2
Single Leg Press
2
20 reps
3
Romanian Deadlift (Dumbbell)
4
12 reps
4
Leg Curl
3
12 reps
5
Walking Lunge
3
60 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
2
Single Leg Press
2
20 reps
3
Romanian Deadlift (Dumbbell)
4
12 reps
4
Leg Curl
3
12 reps
5
Walking Lunge
3
60 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
2
Single Leg Press
2
20 reps
3
Romanian Deadlift (Dumbbell)
4
12 reps
4
Leg Curl
3
12 reps
5
Walking Lunge
3
60 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
2
Single Leg Press
2
20 reps
3
Romanian Deadlift (Dumbbell)
4
12 reps
4
Leg Curl
3
12 reps
5
Walking Lunge
3
60 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
2
Single Leg Press
2
20 reps
3
Romanian Deadlift (Dumbbell)
4
12 reps
4
Leg Curl
3
12 reps
5
Walking Lunge
3
60 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
2
Single Leg Press
2
20 reps
3
Romanian Deadlift (Dumbbell)
4
12 reps
4
Leg Curl
3
12 reps
5
Walking Lunge
3
60 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
2
Single Leg Press
2
20 reps
3
Romanian Deadlift (Dumbbell)
4
12 reps
4
Leg Curl
3
12 reps
5
Walking Lunge
3
60 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
10 reps
2
Seated Row (Cable)
4
10 reps
3
Lat Pulldown
3
12 reps
4
Lateral Raise (Dumbbell)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
10 reps
2
Seated Row (Cable)
4
10 reps
3
Lat Pulldown
3
12 reps
4
Lateral Raise (Dumbbell)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
10 reps
2
Seated Row (Cable)
4
10 reps
3
Lat Pulldown
3
12 reps
4
Lateral Raise (Dumbbell)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
10 reps
2
Seated Row (Cable)
4
10 reps
3
Lat Pulldown
3
12 reps
4
Lateral Raise (Dumbbell)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
10 reps
2
Seated Row (Cable)
4
10 reps
3
Lat Pulldown
3
12 reps
4
Lateral Raise (Dumbbell)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
10 reps
2
Seated Row (Cable)
4
10 reps
3
Lat Pulldown
3
12 reps
4
Lateral Raise (Dumbbell)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
10 reps
2
Seated Row (Cable)
4
10 reps
3
Lat Pulldown
3
12 reps
4
Lateral Raise (Dumbbell)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
10 reps
2
Seated Row (Cable)
4
10 reps
3
Lat Pulldown
3
12 reps
4
Lateral Raise (Dumbbell)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
10 reps
2
Seated Row (Cable)
4
10 reps
3
Lat Pulldown
3
12 reps
4
Lateral Raise (Dumbbell)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
10 reps
2
Seated Row (Cable)
4
10 reps
3
Lat Pulldown
3
12 reps
4
Lateral Raise (Dumbbell)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
10 reps
2
Seated Row (Cable)
4
10 reps
3
Lat Pulldown
3
12 reps
4
Lateral Raise (Dumbbell)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
10 reps
2
Seated Row (Cable)
4
10 reps
3
Lat Pulldown
3
12 reps
4
Lateral Raise (Dumbbell)
4
15 reps
Week 1
1 / 12 Weeks
Day 1
1
Romanian Deadlift (Barbell)4 Sets
10 Reps
2
Leg Press4 Sets
20 Reps
3
Lunge (Bodyweight)3 Sets
10 Reps
4
Leg Curl4 Sets
20 Reps
5
Bulgarian Split Squat (Bodyweight)4 Sets
12 Reps
Day 2
1
T-Bar Row3 Sets
10 Reps
2
Dumbbell Row3 Sets
10 Reps
3
Bench Press (Close Grip)3 Sets
10 Reps
4
Front Raise4 Sets
15 Reps
5
V-Handle Tricep Pushdown (Cable)3 Sets
12 Reps
Day 3
1
Squat (Smith Machine)4 Sets
10 Reps
2
Single Leg Press2 Sets
20 Reps
3
Romanian Deadlift (Dumbbell)4 Sets
12 Reps
4
Leg Curl3 Sets
12 Reps
5
Walking Lunge3 Sets
60 Reps
Day 4
1
Push Press (Barbell)4 Sets
10 Reps
2
Seated Row (Cable)4 Sets
10 Reps
3
Lat Pulldown3 Sets
12 Reps
4
Lateral Raise (Dumbbell)4 Sets
15 Reps