Seth

by

Program Description

Seth

Program Overview

Level
Advanced, Intermediate, Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
80 minutes
Created
Mar 23, 2026 01:02
Last Edited
Mar 23, 2026 01:04

Muscle Engagement

Front

Back

MuscleSet

Triceps

13.8%

Front Delts

12%

Chest

9.7%

Biceps

8.9%

Quadriceps

8%

Hamstrings

8%

Upper Back

6.9%

Glutes

5.7%

Lats

5.2%

Calves

4.6%

Middle Delts

4%

Abductors

3.4%

Adductors

3.4%

Forearms

3.2%

Lower Back

1.1%

Abs

1.1%

Rear Delts

0.9%

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WEEK 1

Day 1

1

Calf Raise (Machine)

1

1

2

8 reps

10 reps

12 reps

-

-

-

2

Pendulum Squat

3

12 reps

-

3

Leg Extension

4

12 reps

-

4

Seated Hamstring Curl

1

2

1

10 reps

12 reps

20 reps

-

-

-

5

Hip Abductor (Machine)

3

12 reps

-

6

Hip Adductor (Machine)

3

12 reps

-

Day 2

1

Chest Press (Machine)

3

12 reps

-

2

Incline Bench Press (Dumbbell)

4

10 reps

-

3

Shoulder Press (Machine)

4

12 reps

-

4

Lateral Raise (Dumbbell)

3

20 reps

-

5

Tricep Pushdown (Cable)

3

12 reps

-

Day 3

1

T-Bar Row

1

1

1

8 reps

10 reps

12 reps

-

-

-

2

Lat Pulldown

3

12 reps

-

3

Bicep Curl (Dumbbell)

3

12 reps

-

4

Bicep Curl (Cable)

4

12 reps

-

5

Shrug (Dumbbell)

1

2

12 reps

15 reps

-

-

6

Seated Row (Cable)

3

12 reps

-

Day 4

No exercises added to this day

Day 5

1

Calf Raise (Machine)

1

1

2

8 reps

10 reps

12 reps

-

-

-

2

Stiff Leg Deadlift (Dumbbell)

4

12 reps

-

3

Seated Hamstring Curl

3

12 reps

-

4

Leg Extension

3

12 reps

-

5

Hip Adductor (Machine)

3

12 reps

-

6

Hip Abductor (Machine)

3

12 reps

-

Day 6

1

Bench Press (Close Grip)

4

8 reps

-

2

Incline Chest Press (Machine)

3

12 reps

-

3

Pec Deck (Machine)

3

12 reps

-

4

Hammer Curl (Dumbbell)

4

12 reps

-

5

Single Arm Tricep Extension (Cable)

3

12 reps

-

Day 1

1

Calf Raise (Machine)

1 Set

1 Set

2 Sets

8 Reps

10 Reps

12 Reps

-

-

-

2

Pendulum Squat

3 Sets

12 Reps

-

3

Leg Extension

4 Sets

12 Reps

-

4

Seated Hamstring Curl

1 Set

2 Sets

1 Set

10 Reps

12 Reps

20 Reps

-

-

-

5

Hip Abductor (Machine)

3 Sets

12 Reps

-

6

Hip Adductor (Machine)

3 Sets

12 Reps

-

Day 2

1

Chest Press (Machine)

3 Sets

12 Reps

-

2

Incline Bench Press (Dumbbell)

4 Sets

10 Reps

-

3

Shoulder Press (Machine)

4 Sets

12 Reps

-

4

Lateral Raise (Dumbbell)

3 Sets

20 Reps

-

5

Tricep Pushdown (Cable)

3 Sets

12 Reps

-

Day 3

1

T-Bar Row

1 Set

1 Set

1 Set

8 Reps

10 Reps

12 Reps

-

-

-

2

Lat Pulldown

3 Sets

12 Reps

-

3

Bicep Curl (Dumbbell)

3 Sets

12 Reps

-

4

Bicep Curl (Cable)

4 Sets

12 Reps

-

5

Shrug (Dumbbell)

1 Set

2 Sets

12 Reps

15 Reps

-

-

6

Seated Row (Cable)

3 Sets

12 Reps

-

Day 4

No exercises added to this day

Day 5

1

Calf Raise (Machine)

1 Set

1 Set

2 Sets

8 Reps

10 Reps

12 Reps

-

-

-

2

Stiff Leg Deadlift (Dumbbell)

4 Sets

12 Reps

-

3

Seated Hamstring Curl

3 Sets

12 Reps

-

4

Leg Extension

3 Sets

12 Reps

-

5

Hip Adductor (Machine)

3 Sets

12 Reps

-

6

Hip Abductor (Machine)

3 Sets

12 Reps

-

Day 6

1

Bench Press (Close Grip)

4 Sets

8 Reps

-

2

Incline Chest Press (Machine)

3 Sets

12 Reps

-

3

Pec Deck (Machine)

3 Sets

12 Reps

-

4

Hammer Curl (Dumbbell)

4 Sets

12 Reps

-

5

Single Arm Tricep Extension (Cable)

3 Sets

12 Reps

-