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CATWOMAN
by Omar Ejjeh
3 athletes joined
Program Description
2-day full-body split. For beginners looking to make the gym a consistent habit. Set counts (only counting direct work): - Chest: 4-6 - Back: 4-6 - Side delts: 2-3 - Rear delts: 2-3 - Hip Hinge: 4-6 - Squat: 4-6
Program Overview
Level
Beginner, Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
May 27, 2024 05:44
Last Edited
Jun 09, 2024 08:17
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Week 1
1 / 12 Weeks
Day 1
1
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@7-9
2
Back Extension
2 Sets
15-20 Reps
@7-8
3
Underhand Lat Pulldown
2 Sets
8-12 Reps
@7-9
4
Leg Press
2 Sets
10-15 Reps
@7-9
5
Modified Dragon Fly
2 Sets
8-20 Reps
@9
6
Face Pull
3 Sets
10-15 Reps
@9-10
Day 2
1
Chest Press (Machine)
2 Sets
8-12 Reps
@7-9
2
Leg Press
2 Sets
10-15 Reps
@7-9
3
Underhand Lat Pulldown
2 Sets
8-12 Reps
@8-10
4
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@7-8
5
Modified Dragon Fly
2 Sets
8-20 Reps
@9
6
Lateral Raise (Machine)
3 Sets
15-20 Reps
@9-10
Day 1
1
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@7-9
2
Back Extension
2 Sets
15-20 Reps
@7-8
3
Underhand Lat Pulldown
2 Sets
8-12 Reps
@7-9
4
Leg Press
2 Sets
10-15 Reps
@7-9
5
Modified Dragon Fly
2 Sets
8-20 Reps
@9
6
Face Pull
3 Sets
10-15 Reps
@9-10
Day 2
1
Chest Press (Machine)
2 Sets
8-12 Reps
@7-9
2
Leg Press
2 Sets
10-15 Reps
@7-9
3
Underhand Lat Pulldown
2 Sets
8-12 Reps
@8-10
4
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@7-8
5
Modified Dragon Fly
2 Sets
8-20 Reps
@9
6
Lateral Raise (Machine)
3 Sets
15-20 Reps
@9-10
Day 1
1
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@7-9
2
Back Extension
2 Sets
15-20 Reps
@7-8
3
Underhand Lat Pulldown
2 Sets
8-12 Reps
@7-9
4
Leg Press
2 Sets
10-15 Reps
@7-9
5
Modified Dragon Fly
2 Sets
8-20 Reps
@9
6
Face Pull
3 Sets
10-15 Reps
@9-10
Day 2
1
Chest Press (Machine)
2 Sets
8-12 Reps
@7-9
2
Leg Press
2 Sets
10-15 Reps
@7-9
3
Underhand Lat Pulldown
2 Sets
8-12 Reps
@8-10
4
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@7-8
5
Modified Dragon Fly
2 Sets
8-20 Reps
@9
6
Lateral Raise (Machine)
3 Sets
15-20 Reps
@9-10
Day 1
1
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@7-9
2
Back Extension
2 Sets
15-20 Reps
@7-8
3
Underhand Lat Pulldown
2 Sets
8-12 Reps
@7-9
4
Leg Press
2 Sets
10-15 Reps
@7-9
5
Modified Dragon Fly
2 Sets
8-20 Reps
@9
6
Face Pull
3 Sets
10-15 Reps
@9-10
Day 2
1
Chest Press (Machine)
2 Sets
8-12 Reps
@7-9
2
Leg Press
2 Sets
10-15 Reps
@7-9
3
Underhand Lat Pulldown
2 Sets
8-12 Reps
@8-10
4
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@7-8
5
Modified Dragon Fly
2 Sets
8-20 Reps
@9
6
Lateral Raise (Machine)
3 Sets
15-20 Reps
@9-10
Day 1
1
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@7-9
2
Back Extension
2 Sets
15-20 Reps
@7-8
3
Underhand Lat Pulldown
2 Sets
8-12 Reps
@7-9
4
Leg Press
2 Sets
10-15 Reps
@7-9
5
Modified Dragon Fly
2 Sets
8-20 Reps
@9
6
Face Pull
3 Sets
10-15 Reps
@9-10
Day 2
1
Chest Press (Machine)
2 Sets
8-12 Reps
@7-9
2
Leg Press
2 Sets
10-15 Reps
@7-9
3
Underhand Lat Pulldown
2 Sets
8-12 Reps
@8-10
4
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@7-8
5
Modified Dragon Fly
2 Sets
8-20 Reps
@9
6
Lateral Raise (Machine)
3 Sets
15-20 Reps
@9-10
Day 1
1
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@7-9
2
Back Extension
2 Sets
15-20 Reps
@7-8
3
Underhand Lat Pulldown
2 Sets
8-12 Reps
@7-9
4
Leg Press
2 Sets
10-15 Reps
@7-9
5
Modified Dragon Fly
2 Sets
8-20 Reps
@9
6
Face Pull
3 Sets
10-15 Reps
@9-10
Day 2
1
Chest Press (Machine)
2 Sets
8-12 Reps
@7-9
2
Leg Press
2 Sets
10-15 Reps
@7-9
3
Underhand Lat Pulldown
2 Sets
8-12 Reps
@8-10
4
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@7-8
5
Modified Dragon Fly
2 Sets
8-20 Reps
@9
6
Lateral Raise (Machine)
3 Sets
15-20 Reps
@9-10
Day 1
1
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@7-9
2
Back Extension
2 Sets
15-20 Reps
@7-8
3
Underhand Lat Pulldown
2 Sets
8-12 Reps
@7-9
4
Leg Press
2 Sets
10-15 Reps
@7-9
5
Modified Dragon Fly
2 Sets
8-20 Reps
@9
6
Face Pull
3 Sets
10-15 Reps
@9-10
Day 2
1
Chest Press (Machine)
2 Sets
8-12 Reps
@7-9
2
Leg Press
2 Sets
10-15 Reps
@7-9
3
Underhand Lat Pulldown
2 Sets
8-12 Reps
@8-10
4
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@7-8
5
Modified Dragon Fly
2 Sets
8-20 Reps
@9
6
Lateral Raise (Machine)
3 Sets
15-20 Reps
@9-10
Day 1
1
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@7-9
2
Back Extension
2 Sets
15-20 Reps
@7-8
3
Underhand Lat Pulldown
2 Sets
8-12 Reps
@7-9
4
Leg Press
2 Sets
10-15 Reps
@7-9
5
Modified Dragon Fly
2 Sets
8-20 Reps
@9
6
Face Pull
3 Sets
10-15 Reps
@9-10
Day 2
1
Chest Press (Machine)
2 Sets
8-12 Reps
@7-9
2
Leg Press
2 Sets
10-15 Reps
@7-9
3
Underhand Lat Pulldown
2 Sets
8-12 Reps
@8-10
4
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@7-8
5
Modified Dragon Fly
2 Sets
8-20 Reps
@9
6
Lateral Raise (Machine)
3 Sets
15-20 Reps
@9-10
Day 1
1
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@7-9
2
Back Extension
2 Sets
15-20 Reps
@7-8
3
Underhand Lat Pulldown
2 Sets
8-12 Reps
@7-9
4
Leg Press
2 Sets
10-15 Reps
@7-9
5
Modified Dragon Fly
2 Sets
8-20 Reps
@9
6
Face Pull
3 Sets
10-15 Reps
@9-10
Day 2
1
Chest Press (Machine)
2 Sets
8-12 Reps
@7-9
2
Leg Press
2 Sets
10-15 Reps
@7-9
3
Underhand Lat Pulldown
2 Sets
8-12 Reps
@8-10
4
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@7-8
5
Modified Dragon Fly
2 Sets
8-20 Reps
@9
6
Lateral Raise (Machine)
3 Sets
15-20 Reps
@9-10
Day 1
1
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@7-9
2
Back Extension
2 Sets
15-20 Reps
@7-8
3
Underhand Lat Pulldown
2 Sets
8-12 Reps
@7-9
4
Leg Press
2 Sets
10-15 Reps
@7-9
5
Modified Dragon Fly
2 Sets
8-20 Reps
@9
6
Face Pull
3 Sets
10-15 Reps
@9-10
Day 2
1
Chest Press (Machine)
2 Sets
8-12 Reps
@7-9
2
Leg Press
2 Sets
10-15 Reps
@7-9
3
Underhand Lat Pulldown
2 Sets
8-12 Reps
@8-10
4
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@7-8
5
Modified Dragon Fly
2 Sets
8-20 Reps
@9
6
Lateral Raise (Machine)
3 Sets
15-20 Reps
@9-10
Day 1
1
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@7-9
2
Back Extension
2 Sets
15-20 Reps
@7-8
3
Underhand Lat Pulldown
2 Sets
8-12 Reps
@7-9
4
Leg Press
2 Sets
10-15 Reps
@7-9
5
Modified Dragon Fly
2 Sets
8-20 Reps
@9
6
Face Pull
3 Sets
10-15 Reps
@9-10
Day 2
1
Chest Press (Machine)
2 Sets
8-12 Reps
@7-9
2
Leg Press
2 Sets
10-15 Reps
@7-9
3
Underhand Lat Pulldown
2 Sets
8-12 Reps
@8-10
4
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@7-8
5
Modified Dragon Fly
2 Sets
8-20 Reps
@9
6
Lateral Raise (Machine)
3 Sets
15-20 Reps
@9-10
Day 1
1
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@7-9
2
Back Extension
2 Sets
15-20 Reps
@7-8
3
Underhand Lat Pulldown
2 Sets
8-12 Reps
@7-9
4
Leg Press
2 Sets
10-15 Reps
@7-9
5
Modified Dragon Fly
2 Sets
8-20 Reps
@9
6
Face Pull
3 Sets
10-15 Reps
@9-10
Day 2
1
Chest Press (Machine)
2 Sets
8-12 Reps
@7-9
2
Leg Press
2 Sets
10-15 Reps
@7-9
3
Underhand Lat Pulldown
2 Sets
8-12 Reps
@8-10
4
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@7-8
5
Modified Dragon Fly
2 Sets
8-20 Reps
@9
6
Lateral Raise (Machine)
3 Sets
15-20 Reps
@9-10