Program Description
Ebbu's program for the next level after the first.
Program Overview
- LevelIntermediate
- GoalAthletics, Bodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedOct 29, 2024 08:02
- Last EditedOct 29, 2024 09:24
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
Incline Bench Press (Smith Machine)
3
15 reps
2
21s (EZ Bar)
3
15 reps
3
Bench Press (Barbell)
3
15 reps
4
Hammer Bar Curl
3
15 reps
5
Chest Fly (Cable)
3
15 reps
6
Bicep Curl (Cable)
3
15 reps
7
Decline Bench Press (Barbell)
3
15 reps
8
Bicep Curl (Cable)
3
15 reps
9
Incline Chest Fly (Dumbbell)
3
15 reps
10
Bicep Curl (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
15 reps
2
21s (EZ Bar)
3
15 reps
3
Bench Press (Barbell)
3
15 reps
4
Hammer Bar Curl
3
15 reps
5
Chest Fly (Cable)
3
15 reps
6
Bicep Curl (Cable)
3
15 reps
7
Decline Bench Press (Barbell)
3
15 reps
8
Bicep Curl (Cable)
3
15 reps
9
Incline Chest Fly (Dumbbell)
3
15 reps
10
Bicep Curl (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
15 reps
2
21s (EZ Bar)
3
15 reps
3
Bench Press (Barbell)
3
15 reps
4
Hammer Bar Curl
3
15 reps
5
Chest Fly (Cable)
3
15 reps
6
Bicep Curl (Cable)
3
15 reps
7
Decline Bench Press (Barbell)
3
15 reps
8
Bicep Curl (Cable)
3
15 reps
9
Incline Chest Fly (Dumbbell)
3
15 reps
10
Bicep Curl (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
15 reps
2
21s (EZ Bar)
3
15 reps
3
Bench Press (Barbell)
3
15 reps
4
Hammer Bar Curl
3
15 reps
5
Chest Fly (Cable)
3
15 reps
6
Bicep Curl (Cable)
3
15 reps
7
Decline Bench Press (Barbell)
3
15 reps
8
Bicep Curl (Cable)
3
15 reps
9
Incline Chest Fly (Dumbbell)
3
15 reps
10
Bicep Curl (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
15 reps
2
21s (EZ Bar)
3
15 reps
3
Bench Press (Barbell)
3
15 reps
4
Hammer Bar Curl
3
15 reps
5
Chest Fly (Cable)
3
15 reps
6
Bicep Curl (Cable)
3
15 reps
7
Decline Bench Press (Barbell)
3
15 reps
8
Bicep Curl (Cable)
3
15 reps
9
Incline Chest Fly (Dumbbell)
3
15 reps
10
Bicep Curl (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
15 reps
2
21s (EZ Bar)
3
15 reps
3
Bench Press (Barbell)
3
15 reps
4
Hammer Bar Curl
3
15 reps
5
Chest Fly (Cable)
3
15 reps
6
Bicep Curl (Cable)
3
15 reps
7
Decline Bench Press (Barbell)
3
15 reps
8
Bicep Curl (Cable)
3
15 reps
9
Incline Chest Fly (Dumbbell)
3
15 reps
10
Bicep Curl (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
15 reps
2
21s (EZ Bar)
3
15 reps
3
Bench Press (Barbell)
3
15 reps
4
Hammer Bar Curl
3
15 reps
5
Chest Fly (Cable)
3
15 reps
6
Bicep Curl (Cable)
3
15 reps
7
Decline Bench Press (Barbell)
3
15 reps
8
Bicep Curl (Cable)
3
15 reps
9
Incline Chest Fly (Dumbbell)
3
15 reps
10
Bicep Curl (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
15 reps
2
21s (EZ Bar)
3
15 reps
3
Bench Press (Barbell)
3
15 reps
4
Hammer Bar Curl
3
15 reps
5
Chest Fly (Cable)
3
15 reps
6
Bicep Curl (Cable)
3
15 reps
7
Decline Bench Press (Barbell)
3
15 reps
8
Bicep Curl (Cable)
3
15 reps
9
Incline Chest Fly (Dumbbell)
3
15 reps
10
Bicep Curl (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
15 reps
2
21s (EZ Bar)
3
15 reps
3
Bench Press (Barbell)
3
15 reps
4
Hammer Bar Curl
3
15 reps
5
Chest Fly (Cable)
3
15 reps
6
Bicep Curl (Cable)
3
15 reps
7
Decline Bench Press (Barbell)
3
15 reps
8
Bicep Curl (Cable)
3
15 reps
9
Incline Chest Fly (Dumbbell)
3
15 reps
10
Bicep Curl (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
15 reps
2
21s (EZ Bar)
3
15 reps
3
Bench Press (Barbell)
3
15 reps
4
Hammer Bar Curl
3
15 reps
5
Chest Fly (Cable)
3
15 reps
6
Bicep Curl (Cable)
3
15 reps
7
Decline Bench Press (Barbell)
3
15 reps
8
Bicep Curl (Cable)
3
15 reps
9
Incline Chest Fly (Dumbbell)
3
15 reps
10
Bicep Curl (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
15 reps
2
21s (EZ Bar)
3
15 reps
3
Bench Press (Barbell)
3
15 reps
4
Hammer Bar Curl
3
15 reps
5
Chest Fly (Cable)
3
15 reps
6
Bicep Curl (Cable)
3
15 reps
7
Decline Bench Press (Barbell)
3
15 reps
8
Bicep Curl (Cable)
3
15 reps
9
Incline Chest Fly (Dumbbell)
3
15 reps
10
Bicep Curl (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
15 reps
2
21s (EZ Bar)
3
15 reps
3
Bench Press (Barbell)
3
15 reps
4
Hammer Bar Curl
3
15 reps
5
Chest Fly (Cable)
3
15 reps
6
Bicep Curl (Cable)
3
15 reps
7
Decline Bench Press (Barbell)
3
15 reps
8
Bicep Curl (Cable)
3
15 reps
9
Incline Chest Fly (Dumbbell)
3
15 reps
10
Bicep Curl (Cable)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
2
Clean and Press
3
15 reps
3
Seated Row (Cable)
3
15 reps
4
Lying Rear Lateral Raise
3
15 reps
5
Bent Over Row (Dumbbell)
3
15 reps
6
Arnold Press
3
15 reps
7
Lat Pulldown (Close Grip)
3
15 reps
8
Face Pull
3
15 reps
9
Deadlift (Dumbbell)
3
15 reps
10
Tricep Pushdown (Cable)
3
15 reps
11
Pull-Up (Assisted)
3
15 reps
12
Tricep Extension (Barbell)
3
15 reps
13
Hyperextension
3
15 reps
14
Tricep Rope Push Down (Cable)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
2
Clean and Press
3
15 reps
3
Seated Row (Cable)
3
15 reps
4
Lying Rear Lateral Raise
3
15 reps
5
Bent Over Row (Dumbbell)
3
15 reps
6
Arnold Press
3
15 reps
7
Lat Pulldown (Close Grip)
3
15 reps
8
Face Pull
3
15 reps
9
Deadlift (Dumbbell)
3
15 reps
10
Tricep Pushdown (Cable)
3
15 reps
11
Pull-Up (Assisted)
3
15 reps
12
Tricep Extension (Barbell)
3
15 reps
13
Hyperextension
3
15 reps
14
Tricep Rope Push Down (Cable)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
2
Clean and Press
3
15 reps
3
Seated Row (Cable)
3
15 reps
4
Lying Rear Lateral Raise
3
15 reps
5
Bent Over Row (Dumbbell)
3
15 reps
6
Arnold Press
3
15 reps
7
Lat Pulldown (Close Grip)
3
15 reps
8
Face Pull
3
15 reps
9
Deadlift (Dumbbell)
3
15 reps
10
Tricep Pushdown (Cable)
3
15 reps
11
Pull-Up (Assisted)
3
15 reps
12
Tricep Extension (Barbell)
3
15 reps
13
Hyperextension
3
15 reps
14
Tricep Rope Push Down (Cable)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
2
Clean and Press
3
15 reps
3
Seated Row (Cable)
3
15 reps
4
Lying Rear Lateral Raise
3
15 reps
5
Bent Over Row (Dumbbell)
3
15 reps
6
Arnold Press
3
15 reps
7
Lat Pulldown (Close Grip)
3
15 reps
8
Face Pull
3
15 reps
9
Deadlift (Dumbbell)
3
15 reps
10
Tricep Pushdown (Cable)
3
15 reps
11
Pull-Up (Assisted)
3
15 reps
12
Tricep Extension (Barbell)
3
15 reps
13
Hyperextension
3
15 reps
14
Tricep Rope Push Down (Cable)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
2
Clean and Press
3
15 reps
3
Seated Row (Cable)
3
15 reps
4
Lying Rear Lateral Raise
3
15 reps
5
Bent Over Row (Dumbbell)
3
15 reps
6
Arnold Press
3
15 reps
7
Lat Pulldown (Close Grip)
3
15 reps
8
Face Pull
3
15 reps
9
Deadlift (Dumbbell)
3
15 reps
10
Tricep Pushdown (Cable)
3
15 reps
11
Pull-Up (Assisted)
3
15 reps
12
Tricep Extension (Barbell)
3
15 reps
13
Hyperextension
3
15 reps
14
Tricep Rope Push Down (Cable)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
2
Clean and Press
3
15 reps
3
Seated Row (Cable)
3
15 reps
4
Lying Rear Lateral Raise
3
15 reps
5
Bent Over Row (Dumbbell)
3
15 reps
6
Arnold Press
3
15 reps
7
Lat Pulldown (Close Grip)
3
15 reps
8
Face Pull
3
15 reps
9
Deadlift (Dumbbell)
3
15 reps
10
Tricep Pushdown (Cable)
3
15 reps
11
Pull-Up (Assisted)
3
15 reps
12
Tricep Extension (Barbell)
3
15 reps
13
Hyperextension
3
15 reps
14
Tricep Rope Push Down (Cable)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
2
Clean and Press
3
15 reps
3
Seated Row (Cable)
3
15 reps
4
Lying Rear Lateral Raise
3
15 reps
5
Bent Over Row (Dumbbell)
3
15 reps
6
Arnold Press
3
15 reps
7
Lat Pulldown (Close Grip)
3
15 reps
8
Face Pull
3
15 reps
9
Deadlift (Dumbbell)
3
15 reps
10
Tricep Pushdown (Cable)
3
15 reps
11
Pull-Up (Assisted)
3
15 reps
12
Tricep Extension (Barbell)
3
15 reps
13
Hyperextension
3
15 reps
14
Tricep Rope Push Down (Cable)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
2
Clean and Press
3
15 reps
3
Seated Row (Cable)
3
15 reps
4
Lying Rear Lateral Raise
3
15 reps
5
Bent Over Row (Dumbbell)
3
15 reps
6
Arnold Press
3
15 reps
7
Lat Pulldown (Close Grip)
3
15 reps
8
Face Pull
3
15 reps
9
Deadlift (Dumbbell)
3
15 reps
10
Tricep Pushdown (Cable)
3
15 reps
11
Pull-Up (Assisted)
3
15 reps
12
Tricep Extension (Barbell)
3
15 reps
13
Hyperextension
3
15 reps
14
Tricep Rope Push Down (Cable)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
2
Clean and Press
3
15 reps
3
Seated Row (Cable)
3
15 reps
4
Lying Rear Lateral Raise
3
15 reps
5
Bent Over Row (Dumbbell)
3
15 reps
6
Arnold Press
3
15 reps
7
Lat Pulldown (Close Grip)
3
15 reps
8
Face Pull
3
15 reps
9
Deadlift (Dumbbell)
3
15 reps
10
Tricep Pushdown (Cable)
3
15 reps
11
Pull-Up (Assisted)
3
15 reps
12
Tricep Extension (Barbell)
3
15 reps
13
Hyperextension
3
15 reps
14
Tricep Rope Push Down (Cable)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
2
Clean and Press
3
15 reps
3
Seated Row (Cable)
3
15 reps
4
Lying Rear Lateral Raise
3
15 reps
5
Bent Over Row (Dumbbell)
3
15 reps
6
Arnold Press
3
15 reps
7
Lat Pulldown (Close Grip)
3
15 reps
8
Face Pull
3
15 reps
9
Deadlift (Dumbbell)
3
15 reps
10
Tricep Pushdown (Cable)
3
15 reps
11
Pull-Up (Assisted)
3
15 reps
12
Tricep Extension (Barbell)
3
15 reps
13
Hyperextension
3
15 reps
14
Tricep Rope Push Down (Cable)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
2
Clean and Press
3
15 reps
3
Seated Row (Cable)
3
15 reps
4
Lying Rear Lateral Raise
3
15 reps
5
Bent Over Row (Dumbbell)
3
15 reps
6
Arnold Press
3
15 reps
7
Lat Pulldown (Close Grip)
3
15 reps
8
Face Pull
3
15 reps
9
Deadlift (Dumbbell)
3
15 reps
10
Tricep Pushdown (Cable)
3
15 reps
11
Pull-Up (Assisted)
3
15 reps
12
Tricep Extension (Barbell)
3
15 reps
13
Hyperextension
3
15 reps
14
Tricep Rope Push Down (Cable)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
2
Clean and Press
3
15 reps
3
Seated Row (Cable)
3
15 reps
4
Lying Rear Lateral Raise
3
15 reps
5
Bent Over Row (Dumbbell)
3
15 reps
6
Arnold Press
3
15 reps
7
Lat Pulldown (Close Grip)
3
15 reps
8
Face Pull
3
15 reps
9
Deadlift (Dumbbell)
3
15 reps
10
Tricep Pushdown (Cable)
3
15 reps
11
Pull-Up (Assisted)
3
15 reps
12
Tricep Extension (Barbell)
3
15 reps
13
Hyperextension
3
15 reps
14
Tricep Rope Push Down (Cable)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
2
Goblet Squat
3
15 reps
3
Leg Press (45 Degrees)
3
15 reps
4
Squat (Smith Machine)
3
15 reps
5
Lying Leg Curl
3
15 reps
6
Leg Press (45 Degrees)
3
15 reps
7
Hack Squat
3
15 reps
8
Standing Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
2
Goblet Squat
3
15 reps
3
Leg Press (45 Degrees)
3
15 reps
4
Squat (Smith Machine)
3
15 reps
5
Lying Leg Curl
3
15 reps
6
Leg Press (45 Degrees)
3
15 reps
7
Hack Squat
3
15 reps
8
Standing Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
2
Goblet Squat
3
15 reps
3
Leg Press (45 Degrees)
3
15 reps
4
Squat (Smith Machine)
3
15 reps
5
Lying Leg Curl
3
15 reps
6
Leg Press (45 Degrees)
3
15 reps
7
Hack Squat
3
15 reps
8
Standing Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
2
Goblet Squat
3
15 reps
3
Leg Press (45 Degrees)
3
15 reps
4
Squat (Smith Machine)
3
15 reps
5
Lying Leg Curl
3
15 reps
6
Leg Press (45 Degrees)
3
15 reps
7
Hack Squat
3
15 reps
8
Standing Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
2
Goblet Squat
3
15 reps
3
Leg Press (45 Degrees)
3
15 reps
4
Squat (Smith Machine)
3
15 reps
5
Lying Leg Curl
3
15 reps
6
Leg Press (45 Degrees)
3
15 reps
7
Hack Squat
3
15 reps
8
Standing Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
2
Goblet Squat
3
15 reps
3
Leg Press (45 Degrees)
3
15 reps
4
Squat (Smith Machine)
3
15 reps
5
Lying Leg Curl
3
15 reps
6
Leg Press (45 Degrees)
3
15 reps
7
Hack Squat
3
15 reps
8
Standing Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
2
Goblet Squat
3
15 reps
3
Leg Press (45 Degrees)
3
15 reps
4
Squat (Smith Machine)
3
15 reps
5
Lying Leg Curl
3
15 reps
6
Leg Press (45 Degrees)
3
15 reps
7
Hack Squat
3
15 reps
8
Standing Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
2
Goblet Squat
3
15 reps
3
Leg Press (45 Degrees)
3
15 reps
4
Squat (Smith Machine)
3
15 reps
5
Lying Leg Curl
3
15 reps
6
Leg Press (45 Degrees)
3
15 reps
7
Hack Squat
3
15 reps
8
Standing Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
2
Goblet Squat
3
15 reps
3
Leg Press (45 Degrees)
3
15 reps
4
Squat (Smith Machine)
3
15 reps
5
Lying Leg Curl
3
15 reps
6
Leg Press (45 Degrees)
3
15 reps
7
Hack Squat
3
15 reps
8
Standing Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
2
Goblet Squat
3
15 reps
3
Leg Press (45 Degrees)
3
15 reps
4
Squat (Smith Machine)
3
15 reps
5
Lying Leg Curl
3
15 reps
6
Leg Press (45 Degrees)
3
15 reps
7
Hack Squat
3
15 reps
8
Standing Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
2
Goblet Squat
3
15 reps
3
Leg Press (45 Degrees)
3
15 reps
4
Squat (Smith Machine)
3
15 reps
5
Lying Leg Curl
3
15 reps
6
Leg Press (45 Degrees)
3
15 reps
7
Hack Squat
3
15 reps
8
Standing Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
2
Goblet Squat
3
15 reps
3
Leg Press (45 Degrees)
3
15 reps
4
Squat (Smith Machine)
3
15 reps
5
Lying Leg Curl
3
15 reps
6
Leg Press (45 Degrees)
3
15 reps
7
Hack Squat
3
15 reps
8
Standing Calf Raise
3
15 reps
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)3 Sets
15 Reps
2
21s (EZ Bar)3 Sets
15 Reps
3
Bench Press (Barbell)3 Sets
15 Reps
4
Hammer Bar Curl3 Sets
15 Reps
5
Chest Fly (Cable)3 Sets
15 Reps
6
Bicep Curl (Cable)3 Sets
15 Reps
7
Decline Bench Press (Barbell)3 Sets
15 Reps
8
Bicep Curl (Cable)3 Sets
15 Reps
9
Incline Chest Fly (Dumbbell)3 Sets
15 Reps
10
Bicep Curl (Cable)3 Sets
15 Reps
Day 2
1
Lat Pulldown3 Sets
15 Reps
2
Clean and Press3 Sets
15 Reps
3
Seated Row (Cable)3 Sets
15 Reps
4
Lying Rear Lateral Raise3 Sets
15 Reps
5
Bent Over Row (Dumbbell)3 Sets
15 Reps
6
Arnold Press3 Sets
15 Reps
7
Lat Pulldown (Close Grip)3 Sets
15 Reps
8
Face Pull3 Sets
15 Reps
9
Deadlift (Dumbbell)3 Sets
15 Reps
10
Tricep Pushdown (Cable)3 Sets
15 Reps
11
Pull-Up (Assisted)3 Sets
15 Reps
12
Tricep Extension (Barbell)3 Sets
15 Reps
13
Hyperextension3 Sets
15 Reps
14
Tricep Rope Push Down (Cable)3 Sets
15 Reps
Day 3
1
Leg Extension3 Sets
15 Reps
2
Goblet Squat3 Sets
15 Reps
3
Leg Press (45 Degrees)3 Sets
15 Reps
4
Squat (Smith Machine)3 Sets
15 Reps
5
Lying Leg Curl3 Sets
15 Reps
6
Leg Press (45 Degrees)3 Sets
15 Reps
7
Hack Squat3 Sets
15 Reps
8
Standing Calf Raise3 Sets
15 Reps