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CHATGPT PHD SCIENCE BASED PROTOCOL
by simon K.
Program Description
OPTIMIZED PROGRAM CREATED BY SCIENCE BASED AI TRAINED ON 200K+ PHD DATA POINTS
Program Overview
Level
Novice, Intermediate, Beginner
Goal
Athletics, Powerbuilding, Bodybuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
May 30, 2024 01:38
Last Edited
Jun 03, 2024 03:19
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Week 1
1 / 4 Weeks
Day 2
1
Ring Dip
3 Sets
7 Reps
2
Bench Press (Barbell)
4 Sets
7 Reps
3
Overhead Press (Barbell)
3 Sets
7 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
5
Face Pull
3 Sets
12 Reps
Day 1
1
High Bar Squat (Barbell)
5 Sets
7 Reps
2
Romanian Deadlift (Barbell)
3 Sets
7 Reps
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
4
Hanging Leg Raise
3 Sets
15 Reps
5
Plank
3 Sets
1 mins
Day 5
1
Stretching
1 Set
20 mins
Day 6
1
Pull-Up (Weighted)
4 Sets
7 Reps
2
Barbell Row
4 Sets
7 Reps
3
Dumbbell Row
3 Sets
10 Reps
4
Bicep Curl (EZ Bar)
3 Sets
12 Reps
Day 7
1
Walk
1 Set
30 mins
Day 3
1
Squat (Paused)
3 Sets
7 Reps
2
Deadlift (Barbell)
3 Sets
5 Reps
3
Pull-Up (Weighted)
3 Sets
7 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
Day 4
1
Ring Dip
2 Sets
7 Reps
2
Chin-Up (Weighted)
3 Sets
8 Reps
3
Skull Crusher
3 Sets
12 Reps
4
Hammer Curl
3 Sets
12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
6
Sprint
1 Set
20 mins
Day 1
1
High Bar Squat (Barbell)
5 Sets
7 Reps
2
Romanian Deadlift (Barbell)
3 Sets
7 Reps
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
4
Hanging Leg Raise
3 Sets
15 Reps
5
Plank
3 Sets
1 mins
Day 2
1
Ring Dip
3 Sets
7 Reps
2
Bench Press (Barbell)
4 Sets
7 Reps
3
Overhead Press (Barbell)
3 Sets
7 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
5
Face Pull
3 Sets
12 Reps
Day 3
1
Squat (Paused)
2 Sets
1 Set
7 Reps
2
Deadlift (Barbell)
3 Sets
5 Reps
3
Pull-Up (Weighted)
3 Sets
7 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
Day 4
1
Ring Dip
2 Sets
7 Reps
2
Chin-Up (Weighted)
3 Sets
8 Reps
3
Skull Crusher
3 Sets
12 Reps
4
Hammer Curl
3 Sets
12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
6
Sprint
1 Set
20 mins
Day 5
1
Stretching
1 Set
20 mins
Day 6
1
Pull-Up (Weighted)
4 Sets
7 Reps
2
Barbell Row
4 Sets
7 Reps
3
Dumbbell Row
3 Sets
10 Reps
4
Bicep Curl (EZ Bar)
3 Sets
12 Reps
Day 7
1
Walk
1 Set
30 mins
Day 1
1
High Bar Squat (Barbell)
5 Sets
7 Reps
2
Romanian Deadlift (Barbell)
3 Sets
7 Reps
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
4
Hanging Leg Raise
3 Sets
15 Reps
5
Plank
3 Sets
1 mins
Day 2
1
Ring Dip
3 Sets
7 Reps
2
Bench Press (Barbell)
4 Sets
7 Reps
3
Overhead Press (Barbell)
3 Sets
7 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
5
Face Pull
3 Sets
12 Reps
Day 3
1
Squat (Paused)
2 Sets
1 Set
7 Reps
2
Deadlift (Barbell)
3 Sets
5 Reps
3
Pull-Up (Weighted)
3 Sets
7 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
Day 4
1
Ring Dip
2 Sets
7 Reps
2
Chin-Up (Weighted)
3 Sets
8 Reps
3
Skull Crusher
3 Sets
12 Reps
4
Hammer Curl
3 Sets
12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
6
Sprint
1 Set
20 mins
Day 5
1
Stretching
1 Set
20 mins
Day 6
1
Pull-Up (Weighted)
4 Sets
7 Reps
2
Barbell Row
4 Sets
7 Reps
3
Dumbbell Row
3 Sets
10 Reps
4
Bicep Curl (EZ Bar)
3 Sets
12 Reps
Day 7
1
Walk
1 Set
30 mins
Day 1
1
High Bar Squat (Barbell)
5 Sets
7 Reps
2
Romanian Deadlift (Barbell)
3 Sets
7 Reps
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
4
Hanging Leg Raise
3 Sets
15 Reps
5
Plank
3 Sets
1 mins
Day 2
1
Ring Dip
3 Sets
7 Reps
2
Bench Press (Barbell)
4 Sets
7 Reps
3
Overhead Press (Barbell)
3 Sets
7 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
5
Face Pull
3 Sets
12 Reps
Day 3
1
Squat (Paused)
2 Sets
1 Set
7 Reps
2
Deadlift (Barbell)
3 Sets
5 Reps
3
Pull-Up (Weighted)
3 Sets
7 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
Day 4
1
Ring Dip
2 Sets
7 Reps
2
Chin-Up (Weighted)
3 Sets
8 Reps
3
Skull Crusher
3 Sets
12 Reps
4
Hammer Curl
3 Sets
12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
6
Sprint
1 Set
20 mins
Day 5
1
Stretching
1 Set
20 mins
Day 6
1
Pull-Up (Weighted)
4 Sets
7 Reps
2
Barbell Row
4 Sets
7 Reps
3
Dumbbell Row
3 Sets
10 Reps
4
Bicep Curl (EZ Bar)
3 Sets
12 Reps
Day 7
1
Walk
1 Set
30 mins