logo
Chest,back,arms,legs
by Samuel H.
183 athletes joined
Program Description
To build strength and muscle at the same time Simple.
Program Overview
Level
Novice, Intermediate, Advanced
Goal
Bodybuilding, Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Jan 05, 2024 12:22
Last Edited
Jun 17, 2024 01:37
down_app
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
12-15 Reps
8-10 Reps
3-7 Reps
60%
55%
65%
80%
2
Pec Fly (Dumbbell)
1 Set
12-20 Reps
50%
3
Incline Bench Press (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
70%
55%
4
Incline Bench Press (Dumbbell)
1 Set
5-8 Reps
80%
5
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
60%
60%
50%
6
Arnold Press
1 Set
15-20 Reps
50%
7
Lateral Raise (Dumbbell)
1 Set
10-20 Reps
50%
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
5-8 Reps
8-10 Reps
12-15 Reps
75%
70%
65%
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
12-15 Reps
10-12 Reps
75%
60%
65%
3
Deadlift (Barbell)
2 Sets
1 Set
5-8 Reps
12-15 Reps
65%
50%
4
Inverted Row
1 Set
1 Set
8-10 Reps
12-15 Reps
100%
100%
5
Lying Rear Lateral Raise
1 Set
1 Set
5-8 Reps
12-20 Reps
80%
60%
6
Sit Up
1 Set
5-8 Reps
100%
7
Side Crunch (Cable)
1 Set
15-20 Reps
100%
Day 3
1
Bicep Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
12-15 Reps
65%
70%
2
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
5-8 Reps
10-12 Reps
60%
80%
65%
3
Hammer Curl
1 Set
8-12 Reps
65%
4
Lateral Raise (Dumbbell)
1 Set
1 Set
5-8 Reps
12-15 Reps
75%
60%
5
One Arm Lateral Raise (Cable)
1 Set
12-20 Reps
55%
6
Single Arm Pushdown
1 Set
12-15 Reps
50%
7
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
8-10 Reps
5-8 Reps
65%
80%
8
French Press
1 Set
1 Set
8-10 Reps
5-8 Reps
50%
65%
Day 4
1
Squat (Bodyweight)
1 Set
10-12 Reps
100%
2
Lunge (Barbell)
1 Set
1 Set
5-8 Reps
12-15 Reps
70%
60%
3
Lying Leg Curl
1 Set
1 Set
1 Set
8-10 Reps
12-15 Reps
15-20 Reps
65%
55%
50%
4
Squat (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
12-15 Reps
60%
65%
65%
5
Zercher Squat (Barbell)
2 Sets
12-15 Reps
60%
6
Overhead Squat
1 Set
-
100%
7
Standing Calf Raise
1 Set
15-30 Reps
60%