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Captain America Program
by AAB
4 athletes joined
Program Description
A hybrid of hypertrophy focused workouts and functional fitness. The goal of this program is to increase cardio/endurance while also increasing muscle mass. This program is structured as a 4 day upper/lower split with each workout ending with a functional fitness circuit.
Program Overview
Level
Intermediate, Advanced
Goal
Athletics, Bodybuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
Apr 08, 2024 09:09
Last Edited
Jun 02, 2024 04:21
down_app
Week 1
1 / 6 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
@7
2
Inverted Row
3 Sets
AMRAP
@10
3
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@7
4
Bicep Curl (Cable)
3 Sets
12 Reps
@7
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7
6
500m Row
4 Sets
1 Reps
7
Back Extension (Weighted)
4 Sets
10 Reps
@8
Day 1
1
Belt Squat
3 Sets
10 Reps
@8
2
Goblet Squat
3 Sets
12 Reps
@7
3
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@7
4
Standing Calf Raise
3 Sets
AMRAP
@10
5
Run
1 Set
1 Reps
6
Jump Rope
1 Set
100 Reps
Day 3
1
Belt Squat
3 Sets
5 Reps
@9
2
Lunge (Bodyweight)
3 Sets
AMRAP
@10
3
Hamstring Curl
3 Sets
12 Reps
@7
4
Standing Calf Raise
3 Sets
AMRAP
@10
5
Box Jump
4 Sets
10 Reps
6
Reverse Abs Crunch (Bodyweight)
4 Sets
10 Reps
Day 4
1
Seated Row (Cable)
3 Sets
10 Reps
@7
2
Shrug (Dumbbell)
3 Sets
AMRAP
@10
3
Preacher Curl (Dumbbell)
3 Sets
10 Reps
@7
4
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@7
5
Reverse Wrist Curl (Dumbbell)
4 Sets
AMRAP
6
500m Row
4 Sets
1 Reps
7
Ab Wheel
4 Sets
6 Reps
Day 1
1
Belt Squat
3 Sets
10 Reps
@8
2
Goblet Squat
3 Sets
12 Reps
@7
3
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@7
4
Standing Calf Raise
3 Sets
AMRAP
@10
5
Run
1 Set
1 Reps
6
Jump Rope
1 Set
100 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
@7
2
Inverted Row
3 Sets
AMRAP
@10
3
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@7
4
Bicep Curl (Cable)
3 Sets
12 Reps
@7
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7
6
500m Row
4 Sets
1 Reps
7
Back Extension (Weighted)
4 Sets
10 Reps
@8
Day 3
1
Belt Squat
3 Sets
5 Reps
@9
2
Lunge (Bodyweight)
3 Sets
AMRAP
@10
3
Hamstring Curl
3 Sets
12 Reps
@7
4
Standing Calf Raise
3 Sets
AMRAP
@10
5
Box Jump
4 Sets
10 Reps
6
Reverse Abs Crunch (Bodyweight)
4 Sets
10 Reps
Day 4
1
Seated Row (Cable)
3 Sets
10 Reps
@7
2
Shrug (Dumbbell)
3 Sets
AMRAP
@10
3
Preacher Curl (Dumbbell)
3 Sets
10 Reps
@7
4
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@7
5
Reverse Wrist Curl (Dumbbell)
4 Sets
AMRAP
6
500m Row
4 Sets
1 Reps
7
Ab Wheel
4 Sets
6 Reps
Day 1
1
Belt Squat
3 Sets
10 Reps
@8
2
Goblet Squat
3 Sets
12 Reps
@7
3
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@7
4
Standing Calf Raise
3 Sets
AMRAP
@10
5
Run
1 Set
1 Reps
6
Jump Rope
1 Set
100 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
@7
2
Inverted Row
3 Sets
AMRAP
@10
3
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@7
4
Bicep Curl (Cable)
3 Sets
12 Reps
@7
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7
6
500m Row
4 Sets
1 Reps
7
Back Extension (Weighted)
4 Sets
10 Reps
@8
Day 3
1
Belt Squat
3 Sets
5 Reps
@9
2
Lunge (Bodyweight)
3 Sets
AMRAP
@10
3
Hamstring Curl
3 Sets
12 Reps
@7
4
Standing Calf Raise
3 Sets
AMRAP
@10
5
Box Jump
4 Sets
10 Reps
6
Reverse Abs Crunch (Bodyweight)
4 Sets
10 Reps
Day 4
1
Seated Row (Cable)
3 Sets
10 Reps
@7
2
Shrug (Dumbbell)
3 Sets
AMRAP
@10
3
Preacher Curl (Dumbbell)
3 Sets
10 Reps
@7
4
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@7
5
Reverse Wrist Curl (Dumbbell)
4 Sets
AMRAP
6
500m Row
4 Sets
1 Reps
7
Ab Wheel
4 Sets
6 Reps
Day 1
1
Belt Squat
3 Sets
10 Reps
@8
2
Goblet Squat
3 Sets
12 Reps
@7
3
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@7
4
Standing Calf Raise
3 Sets
AMRAP
@10
5
Run
1 Set
1 Reps
6
Jump Rope
1 Set
100 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
@7
2
Inverted Row
3 Sets
AMRAP
@10
3
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@7
4
Bicep Curl (Cable)
3 Sets
12 Reps
@7
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7
6
500m Row
4 Sets
1 Reps
7
Back Extension (Weighted)
4 Sets
10 Reps
@8
Day 3
1
Belt Squat
3 Sets
5 Reps
@9
2
Lunge (Bodyweight)
3 Sets
AMRAP
@10
3
Hamstring Curl
3 Sets
12 Reps
@7
4
Standing Calf Raise
3 Sets
AMRAP
@10
5
Box Jump
4 Sets
10 Reps
6
Reverse Abs Crunch (Bodyweight)
4 Sets
10 Reps
Day 4
1
Seated Row (Cable)
3 Sets
10 Reps
@7
2
Shrug (Dumbbell)
3 Sets
AMRAP
@10
3
Preacher Curl (Dumbbell)
3 Sets
10 Reps
@7
4
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@7
5
Reverse Wrist Curl (Dumbbell)
4 Sets
AMRAP
6
500m Row
4 Sets
1 Reps
7
Ab Wheel
4 Sets
6 Reps
Day 1
1
Belt Squat
3 Sets
10 Reps
@8
2
Goblet Squat
3 Sets
12 Reps
@7
3
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@7
4
Standing Calf Raise
3 Sets
AMRAP
@10
5
Run
1 Set
1 Reps
6
Jump Rope
1 Set
100 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
@7
2
Inverted Row
3 Sets
AMRAP
@10
3
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@7
4
Bicep Curl (Cable)
3 Sets
12 Reps
@7
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7
6
500m Row
4 Sets
1 Reps
7
Back Extension (Weighted)
4 Sets
10 Reps
@8
Day 3
1
Belt Squat
3 Sets
5 Reps
@9
2
Lunge (Bodyweight)
3 Sets
AMRAP
@10
3
Hamstring Curl
3 Sets
12 Reps
@7
4
Standing Calf Raise
3 Sets
AMRAP
@10
5
Box Jump
4 Sets
10 Reps
6
Reverse Abs Crunch (Bodyweight)
4 Sets
10 Reps
Day 4
1
Seated Row (Cable)
3 Sets
10 Reps
@7
2
Shrug (Dumbbell)
3 Sets
AMRAP
@10
3
Preacher Curl (Dumbbell)
3 Sets
10 Reps
@7
4
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@7
5
Reverse Wrist Curl (Dumbbell)
4 Sets
AMRAP
6
500m Row
4 Sets
1 Reps
7
Ab Wheel
4 Sets
6 Reps
Day 1
1
Belt Squat
3 Sets
10 Reps
@8
2
Goblet Squat
3 Sets
12 Reps
@7
3
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@7
4
Standing Calf Raise
3 Sets
AMRAP
@10
5
Run
1 Set
1 Reps
6
Jump Rope
1 Set
100 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
@7
2
Inverted Row
3 Sets
AMRAP
@10
3
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@7
4
Bicep Curl (Cable)
3 Sets
12 Reps
@7
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7
6
500m Row
4 Sets
1 Reps
7
Back Extension (Weighted)
4 Sets
10 Reps
@8
Day 3
1
Belt Squat
3 Sets
5 Reps
@9
2
Lunge (Bodyweight)
3 Sets
AMRAP
@10
3
Hamstring Curl
3 Sets
12 Reps
@7
4
Standing Calf Raise
3 Sets
AMRAP
@10
5
Box Jump
4 Sets
10 Reps
6
Reverse Abs Crunch (Bodyweight)
4 Sets
10 Reps
Day 4
1
Seated Row (Cable)
3 Sets
10 Reps
@7
2
Shrug (Dumbbell)
3 Sets
AMRAP
@10
3
Preacher Curl (Dumbbell)
3 Sets
10 Reps
@7
4
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@7
5
Reverse Wrist Curl (Dumbbell)
4 Sets
AMRAP
6
500m Row
4 Sets
1 Reps
7
Ab Wheel
4 Sets
6 Reps