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Ms. Pac-Man's Training Protocol
by Colby Moore
2 athletes joined
Program Description
If you ain't first, your last. If you had some bad sets on an exercise, add a lightweight set to failure. Try to add 5 lbs each workout, atleast 2.5 lbs. Start with heaviest set and lower weight each set that adds reps.
Program Overview
Level
Intermediate, Novice
Goal
Athletics, Bodybuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jun 09, 2024 12:42
Last Edited
Jun 09, 2024 02:17
down_app
Week 1
1 / 12 Weeks
Day 2
1
Good Morning
1 Set
1 Set
6-8 Reps
8-10 Reps
2
Bent Over Row (Barbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
3
One Arm Bent Over Row
1 Set
1 Set
8-10 Reps
10-12 Reps
4
Hammer Curl
1 Set
AMRAP
5
Bicep Curl (EZ Bar)
1 Set
AMRAP
Day 1
1
Rear Delt Fly (Dumbbell)
1 Set
AMRAP
2
Overhead Press (Barbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
3
Incline Bench Press (Barbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
4
French Press
1 Set
1 Set
8-10 Reps
10-12 Reps
5
Lateral Raise (Dumbbell)
1 Set
AMRAP
Day 3
1
Lying Leg Curl
1 Set
1 Set
8-10 Reps
10-12 Reps
2
Squat (Barbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
3
Leg Extension
1 Set
1 Set
8-10 Reps
10-12 Reps
4
Standing Calf Raise
2 Sets
AMRAP
Day 2
1
Good Morning
1 Set
1 Set
6-8 Reps
8-10 Reps
2
Bent Over Row (Barbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
3
One Arm Bent Over Row
1 Set
1 Set
8-10 Reps
10-12 Reps
4
Hammer Curl
1 Set
AMRAP
5
Bicep Curl (EZ Bar)
1 Set
AMRAP
Day 1
1
Rear Delt Fly (Dumbbell)
1 Set
AMRAP
2
Overhead Press (Barbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
3
Incline Bench Press (Barbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
4
French Press
1 Set
1 Set
8-10 Reps
10-12 Reps
5
Lateral Raise (Dumbbell)
1 Set
AMRAP
Day 3
1
Lying Leg Curl
1 Set
1 Set
8-10 Reps
10-12 Reps
2
Squat (Barbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
3
Leg Extension
1 Set
1 Set
8-10 Reps
10-12 Reps
4
Standing Calf Raise
2 Sets
AMRAP
Day 2
1
Good Morning
1 Set
1 Set
6-8 Reps
8-10 Reps
2
Bent Over Row (Barbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
3
One Arm Bent Over Row
1 Set
1 Set
8-10 Reps
10-12 Reps
4
Hammer Curl
1 Set
AMRAP
5
Bicep Curl (EZ Bar)
2 Sets
AMRAP
Day 1
1
Rear Delt Fly (Dumbbell)
2 Sets
AMRAP
2
Overhead Press (Barbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
3
Incline Bench Press (Barbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
4
French Press
1 Set
1 Set
8-10 Reps
10-12 Reps
5
Lateral Raise (Dumbbell)
1 Set
AMRAP
Day 3
1
Lying Leg Curl
1 Set
1 Set
8-10 Reps
10-12 Reps
2
Squat (Barbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
3
Leg Extension
1 Set
1 Set
8-10 Reps
10-12 Reps
4
Standing Calf Raise
3 Sets
AMRAP
Day 2
1
Good Morning
1 Set
1 Set
6-8 Reps
8-10 Reps
2
Bent Over Row (Barbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
3
One Arm Bent Over Row
1 Set
1 Set
8-10 Reps
10-12 Reps
4
Hammer Curl
1 Set
AMRAP
5
Bicep Curl (EZ Bar)
2 Sets
AMRAP
Day 1
1
Rear Delt Fly (Dumbbell)
2 Sets
AMRAP
2
Overhead Press (Barbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
3
Incline Bench Press (Barbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
4
French Press
1 Set
1 Set
8-10 Reps
10-12 Reps
5
Lateral Raise (Dumbbell)
1 Set
AMRAP
Day 3
1
Lying Leg Curl
1 Set
1 Set
8-10 Reps
10-12 Reps
2
Squat (Barbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
3
Leg Extension
1 Set
1 Set
8-10 Reps
10-12 Reps
4
Standing Calf Raise
3 Sets
AMRAP
Day 1
1
Rear Delt Fly (Dumbbell)
2 Sets
AMRAP
2
Incline Bench Press (Barbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
3
Overhead Press (Barbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
4
French Press
1 Set
1 Set
8-10 Reps
10-12 Reps
5
Lateral Raise (Dumbbell)
2 Sets
AMRAP
Day 2
1
Good Morning
1 Set
1 Set
6-8 Reps
8-10 Reps
2
Bent Over Row (Barbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
3
One Arm Bent Over Row
1 Set
1 Set
8-10 Reps
10-12 Reps
4
Bicep Curl (EZ Bar)
2 Sets
AMRAP
5
Hammer Curl
2 Sets
AMRAP
Day 3
1
Lying Leg Curl
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
2
Squat (Barbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
3
Leg Extension
1 Set
1 Set
8-10 Reps
10-12 Reps
4
Standing Calf Raise
3 Sets
AMRAP
Day 1
1
Rear Delt Fly (Dumbbell)
2 Sets
AMRAP
2
Incline Bench Press (Barbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
3
Overhead Press (Barbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
4
French Press
1 Set
1 Set
8-10 Reps
10-12 Reps
5
Lateral Raise (Dumbbell)
2 Sets
AMRAP
Day 2
1
Good Morning
1 Set
1 Set
6-8 Reps
8-10 Reps
2
Bent Over Row (Barbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
3
One Arm Bent Over Row
1 Set
1 Set
8-10 Reps
10-12 Reps
4
Bicep Curl (EZ Bar)
2 Sets
AMRAP
5
Hammer Curl
2 Sets
AMRAP
Day 3
1
Lying Leg Curl
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
2
Squat (Barbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
3
Leg Extension
1 Set
1 Set
8-10 Reps
10-12 Reps
4
Standing Calf Raise
3 Sets
AMRAP
Day 3
1
Lying Leg Curl
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
2
Leg Extension
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
3
Squat (Barbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
4
Standing Calf Raise
3 Sets
AMRAP
Day 1
1
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
2
Incline Bench Press (Barbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
3
Overhead Press (Barbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
4
French Press
1 Set
1 Set
8-10 Reps
10-12 Reps
5
Lateral Raise (Dumbbell)
2 Sets
AMRAP
Day 2
1
Good Morning
1 Set
1 Set
6-8 Reps
8-10 Reps
2
Bent Over Row (Barbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
3
One Arm Bent Over Row
1 Set
1 Set
8-10 Reps
10-12 Reps
4
Bicep Curl (EZ Bar)
3 Sets
AMRAP
5
Hammer Curl
2 Sets
AMRAP
Day 3
1
Lying Leg Curl
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
2
Leg Extension
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
3
Squat (Barbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
4
Standing Calf Raise
3 Sets
AMRAP
Day 1
1
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
2
Incline Bench Press (Barbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
3
Overhead Press (Barbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
4
French Press
1 Set
1 Set
8-10 Reps
10-12 Reps
5
Lateral Raise (Dumbbell)
2 Sets
AMRAP
Day 2
1
Good Morning
1 Set
1 Set
6-8 Reps
8-10 Reps
2
Bent Over Row (Barbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
3
One Arm Bent Over Row
1 Set
1 Set
8-10 Reps
10-12 Reps
4
Bicep Curl (EZ Bar)
3 Sets
AMRAP
5
Hammer Curl
2 Sets
AMRAP
Day 3
1
Lying Leg Curl
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
2
Leg Extension
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
3
Squat (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
4
Standing Calf Raise
3 Sets
AMRAP
Day 1
1
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
2
French Press
1 Set
1 Set
8-10 Reps
10-12 Reps
3
Overhead Press (Barbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
4
Incline Bench Press (Barbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
AMRAP
Day 2
1
Good Morning
1 Set
1 Set
6-8 Reps
8-10 Reps
2
Hammer Curl
3 Sets
AMRAP
3
Bent Over Row (Barbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
4
One Arm Bent Over Row
1 Set
1 Set
8-10 Reps
10-12 Reps
5
Bicep Curl (EZ Bar)
3 Sets
AMRAP
Day 3
1
Lying Leg Curl
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
2
Leg Extension
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
3
Squat (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
4
Standing Calf Raise
3 Sets
AMRAP
Day 1
1
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
2
French Press
1 Set
1 Set
8-10 Reps
10-12 Reps
3
Overhead Press (Barbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
4
Incline Bench Press (Barbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
AMRAP
Day 2
1
Good Morning
1 Set
1 Set
6-8 Reps
8-10 Reps
2
Hammer Curl
3 Sets
AMRAP
3
Bent Over Row (Barbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
4
One Arm Bent Over Row
1 Set
1 Set
8-10 Reps
10-12 Reps
5
Bicep Curl (EZ Bar)
3 Sets
AMRAP
Day 3
1
Lying Leg Curl
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
2
Leg Extension
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
3
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
12-15 Reps
4
Standing Calf Raise
3 Sets
AMRAP
Day 1
1
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
2
French Press
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
3
Overhead Press (Barbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
4
Incline Bench Press (Barbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
AMRAP
Day 2
1
Good Morning
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
2
Hammer Curl
3 Sets
AMRAP
3
Bent Over Row (Barbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
4
One Arm Bent Over Row
1 Set
1 Set
8-10 Reps
10-12 Reps
5
Bicep Curl (EZ Bar)
3 Sets
AMRAP
Day 3
1
Lying Leg Curl
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
2
Leg Extension
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
3
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
12-15 Reps
4
Standing Calf Raise
3 Sets
AMRAP
Day 1
1
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
2
French Press
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
3
Overhead Press (Barbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
4
Incline Bench Press (Barbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
AMRAP
Day 2
1
Good Morning
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
2
Hammer Curl
3 Sets
AMRAP
3
Bent Over Row (Barbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
4
One Arm Bent Over Row
1 Set
1 Set
8-10 Reps
10-12 Reps
5
Bicep Curl (EZ Bar)
3 Sets
AMRAP