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Dan-abolic Progress
by Davyswoll
1 athletes joined
Program Description
Grow Hams, Shoulders, and Booty. Lose fat but gain/maintain muscle. Have a consistent training plan
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Muscle & Sculpting, Powerbuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
90 minutes
Created
Apr 05, 2024 09:20
Last Edited
May 08, 2024 02:33
down_app
Week 1
1 / 8 Weeks
Day 1
1
Bulgarian Split Squat (Bodyweight)
1 Set
10 Reps
@6
2
Hip Adductor (Machine)
2 Sets
12-15 Reps
@9-10
3
Pendulum Squat
2 Sets
8-12 Reps
@9-10
4A
Pendulum Squat
1 Set
AMRAP
@10
5
Seated Calf Raise
3 Sets
15-20 Reps
@9-10
6
Goblet Squat
2 Sets
10-12 Reps
@9-10
7
Leg Extension
1 Set
12-15 Reps
@9-10
8A
Leg Extension
2 Sets
12-15 Reps
@10
Day 2
1
Lateral Raise (Cable)
2 Sets
12-15 Reps
@9-10
2
Incline Chest Press (Machine)
3 Sets
8-10 Reps
@9-10
3
Arnold Press
2 Sets
8-12 Reps
@9-10
4
Chest Fly (Machine)
2 Sets
12-15 Reps
@9-10
5
Viking Press
2 Sets
6-8 Reps
@9-10
6
Lateral Raise (Dumbbell)
2 Sets
10-14 Reps
@9-10
7A
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
Day 3
1
Walking Lunge
2 Sets
AMRAP
@6
2
Lying Leg Curl
3 Sets
10-12 Reps
@9-10
3
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@9-10
4
Standing Calf Raise
2 Sets
15-20 Reps
@9-10
5A
Standing Calf Raise
1 Set
AMRAP
@10
6
Leg Press
2 Sets
8-10 Reps
@9-10
7
Bulgarian Split Squat (Bodyweight)
2 Sets
AMRAP
@10
Day 4
1
Wide Grip Lat Pulldown
2 Sets
1 Set
8-12 Reps
10-15 Reps
@9-10
@9-10
2
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@9-10
3
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
4
Single Arm High Row (Cable)
2 Sets
10-12 Reps
@9-10
5
T-Bar Row
2 Sets
8-10 Reps
@9-10
6
Face Pull
2 Sets
10-14 Reps
@9-10
7A
Face Pull
1 Set
AMRAP
@10
Day 5
1
Hip Abductor (Machine)
2 Sets
12-15 Reps
@9-10
2
Single Leg Romanian Deadlift
2 Sets
8-12 Reps
@9-10
3
Hip Thrust (Barbell)
2 Sets
10-15 Reps
@9-10
4
Bicep Curl (Cable)
3 Sets
15-20 Reps
@9-10
5
Tricep Extension (Cable)
3 Sets
10-15 Reps
@9-10
6
Glute Kickback (Cable)
2 Sets
8-12 Reps
@9-10
7
Belt Squat
2 Sets
10-12 Reps
@9-10
Day 1
1
Bulgarian Split Squat (Bodyweight)
1 Set
10 Reps
@6
2
Hip Adductor (Machine)
2 Sets
12-15 Reps
@9-10
3
Pendulum Squat
2 Sets
8-12 Reps
@9-10
4A
Pendulum Squat
1 Set
AMRAP
@10
5
Seated Calf Raise
3 Sets
15-20 Reps
@9-10
6
Goblet Squat
2 Sets
10-12 Reps
@9-10
7
Leg Extension
1 Set
12-15 Reps
@9-10
8A
Leg Extension
2 Sets
12-15 Reps
@10
Day 2
1
Lateral Raise (Cable)
2 Sets
12-15 Reps
@9-10
2
Incline Chest Press (Machine)
3 Sets
8-10 Reps
@9-10
3
Arnold Press
2 Sets
8-12 Reps
@9-10
4
Chest Fly (Machine)
2 Sets
12-15 Reps
@9-10
5
Viking Press
2 Sets
6-8 Reps
@9-10
6
Lateral Raise (Dumbbell)
2 Sets
10-14 Reps
@9-10
7A
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
Day 3
1
Walking Lunge
2 Sets
AMRAP
@6
2
Lying Leg Curl
3 Sets
10-12 Reps
@9-10
3
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@9-10
4
Standing Calf Raise
2 Sets
15-20 Reps
@9-10
5A
Standing Calf Raise
1 Set
AMRAP
@10
6
Leg Press
2 Sets
8-10 Reps
@9-10
7
Bulgarian Split Squat (Bodyweight)
2 Sets
AMRAP
@10
Day 4
1
Wide Grip Lat Pulldown
2 Sets
1 Set
8-12 Reps
10-15 Reps
@9-10
@9-10
2
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@9-10
3
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
4
Single Arm High Row (Cable)
2 Sets
10-12 Reps
@9-10
5
T-Bar Row
2 Sets
8-10 Reps
@9-10
6
Face Pull
2 Sets
10-14 Reps
@9-10
7A
Face Pull
1 Set
AMRAP
@10
Day 5
1
Hip Abductor (Machine)
2 Sets
12-15 Reps
@9-10
2
Single Leg Romanian Deadlift
2 Sets
8-12 Reps
@9-10
3
Hip Thrust (Barbell)
2 Sets
10-15 Reps
@9-10
4
Bicep Curl (Cable)
3 Sets
15-20 Reps
@9-10
5
Tricep Extension (Cable)
3 Sets
10-15 Reps
@9-10
6
Glute Kickback (Cable)
2 Sets
8-12 Reps
@9-10
7
Belt Squat
2 Sets
10-12 Reps
@9-10
Day 1
1
Bulgarian Split Squat (Bodyweight)
1 Set
10 Reps
@6
2
Hip Adductor (Machine)
2 Sets
12-15 Reps
@9-10
3
Pendulum Squat
2 Sets
8-12 Reps
@9-10
4A
Pendulum Squat
1 Set
AMRAP
@10
5
Seated Calf Raise
3 Sets
15-20 Reps
@9-10
6
Goblet Squat
2 Sets
10-12 Reps
@9-10
7
Leg Extension
1 Set
12-15 Reps
@9-10
8A
Leg Extension
2 Sets
12-15 Reps
@10
Day 2
1
Lateral Raise (Cable)
2 Sets
12-15 Reps
@9-10
2
Incline Chest Press (Machine)
3 Sets
8-10 Reps
@9-10
3
Arnold Press
2 Sets
8-12 Reps
@9-10
4
Chest Fly (Machine)
2 Sets
12-15 Reps
@9-10
5
Viking Press
2 Sets
6-8 Reps
@9-10
6
Lateral Raise (Dumbbell)
2 Sets
10-14 Reps
@9-10
7A
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
Day 3
1
Walking Lunge
2 Sets
AMRAP
@6
2
Lying Leg Curl
3 Sets
10-12 Reps
@9-10
3
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@9-10
4
Standing Calf Raise
2 Sets
15-20 Reps
@9-10
5A
Standing Calf Raise
1 Set
AMRAP
@10
6
Leg Press
2 Sets
8-10 Reps
@9-10
7
Bulgarian Split Squat (Bodyweight)
2 Sets
AMRAP
@10
Day 4
1
Wide Grip Lat Pulldown
2 Sets
1 Set
8-12 Reps
10-15 Reps
@9-10
@9-10
2
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@9-10
3
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
4
Single Arm High Row (Cable)
2 Sets
10-12 Reps
@9-10
5
T-Bar Row
2 Sets
8-10 Reps
@9-10
6
Face Pull
2 Sets
10-14 Reps
@9-10
7A
Face Pull
1 Set
AMRAP
@10
Day 5
1
Hip Abductor (Machine)
2 Sets
12-15 Reps
@9-10
2
Single Leg Romanian Deadlift
2 Sets
8-12 Reps
@9-10
3
Hip Thrust (Barbell)
2 Sets
10-15 Reps
@9-10
4
Bicep Curl (Cable)
3 Sets
15-20 Reps
@9-10
5
Tricep Extension (Cable)
3 Sets
10-15 Reps
@9-10
6
Glute Kickback (Cable)
2 Sets
8-12 Reps
@9-10
7
Belt Squat
2 Sets
10-12 Reps
@9-10
Day 1
1
Bulgarian Split Squat (Bodyweight)
1 Set
10 Reps
@6
2
Hip Adductor (Machine)
2 Sets
12-15 Reps
@9-10
3
Pendulum Squat
2 Sets
8-12 Reps
@9-10
4A
Pendulum Squat
1 Set
AMRAP
@10
5
Seated Calf Raise
3 Sets
15-20 Reps
@9-10
6
Goblet Squat
2 Sets
10-12 Reps
@9-10
7
Leg Extension
1 Set
12-15 Reps
@9-10
8A
Leg Extension
2 Sets
12-15 Reps
@10
Day 2
1
Lateral Raise (Cable)
2 Sets
12-15 Reps
@9-10
2
Incline Chest Press (Machine)
3 Sets
8-10 Reps
@9-10
3
Arnold Press
2 Sets
8-12 Reps
@9-10
4
Chest Fly (Machine)
2 Sets
12-15 Reps
@9-10
5
Viking Press
2 Sets
6-8 Reps
@9-10
6
Lateral Raise (Dumbbell)
2 Sets
10-14 Reps
@9-10
7A
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
Day 3
1
Walking Lunge
2 Sets
AMRAP
@6
2
Lying Leg Curl
3 Sets
10-12 Reps
@9-10
3
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@9-10
4
Standing Calf Raise
2 Sets
15-20 Reps
@9-10
5A
Standing Calf Raise
1 Set
AMRAP
@10
6
Leg Press
2 Sets
8-10 Reps
@9-10
7
Bulgarian Split Squat (Bodyweight)
2 Sets
AMRAP
@10
Day 4
1
Wide Grip Lat Pulldown
2 Sets
1 Set
8-12 Reps
10-15 Reps
@9-10
@9-10
2
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@9-10
3
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
4
Single Arm High Row (Cable)
2 Sets
10-12 Reps
@9-10
5
T-Bar Row
2 Sets
8-10 Reps
@9-10
6
Face Pull
2 Sets
10-14 Reps
@9-10
7A
Face Pull
1 Set
AMRAP
@10
Day 5
1
Hip Abductor (Machine)
2 Sets
12-15 Reps
@9-10
2
Single Leg Romanian Deadlift
2 Sets
8-12 Reps
@9-10
3
Hip Thrust (Barbell)
2 Sets
10-15 Reps
@9-10
4
Bicep Curl (Cable)
3 Sets
15-20 Reps
@9-10
5
Tricep Extension (Cable)
3 Sets
10-15 Reps
@9-10
6
Glute Kickback (Cable)
2 Sets
8-12 Reps
@9-10
7
Belt Squat
2 Sets
10-12 Reps
@9-10
Day 1
1
Bulgarian Split Squat (Bodyweight)
1 Set
10 Reps
@6
2
Hip Adductor (Machine)
2 Sets
12-15 Reps
@9-10
3
Pendulum Squat
2 Sets
8-12 Reps
@9-10
4A
Pendulum Squat
1 Set
AMRAP
@10
5
Seated Calf Raise
3 Sets
15-20 Reps
@9-10
6
Goblet Squat
2 Sets
10-12 Reps
@9-10
7
Leg Extension
1 Set
12-15 Reps
@9-10
8A
Leg Extension
2 Sets
12-15 Reps
@10
Day 2
1
Lateral Raise (Cable)
2 Sets
12-15 Reps
@9-10
2
Incline Chest Press (Machine)
3 Sets
8-10 Reps
@9-10
3
Arnold Press
2 Sets
8-12 Reps
@9-10
4
Chest Fly (Machine)
2 Sets
12-15 Reps
@9-10
5
Viking Press
2 Sets
6-8 Reps
@9-10
6
Lateral Raise (Dumbbell)
2 Sets
10-14 Reps
@9-10
7A
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
Day 3
1
Walking Lunge
2 Sets
AMRAP
@6
2
Lying Leg Curl
3 Sets
10-12 Reps
@9-10
3
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@9-10
4
Standing Calf Raise
2 Sets
15-20 Reps
@9-10
5A
Standing Calf Raise
1 Set
AMRAP
@10
6
Leg Press
2 Sets
8-10 Reps
@9-10
7
Bulgarian Split Squat (Bodyweight)
2 Sets
AMRAP
@10
Day 4
1
Wide Grip Lat Pulldown
2 Sets
1 Set
8-12 Reps
10-15 Reps
@9-10
@9-10
2
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@9-10
3
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
4
Single Arm High Row (Cable)
2 Sets
10-12 Reps
@9-10
5
T-Bar Row
2 Sets
8-10 Reps
@9-10
6
Face Pull
2 Sets
10-14 Reps
@9-10
7A
Face Pull
1 Set
AMRAP
@10
Day 5
1
Hip Abductor (Machine)
2 Sets
12-15 Reps
@9-10
2
Single Leg Romanian Deadlift
2 Sets
8-12 Reps
@9-10
3
Hip Thrust (Barbell)
2 Sets
10-15 Reps
@9-10
4
Bicep Curl (Cable)
3 Sets
15-20 Reps
@9-10
5
Tricep Extension (Cable)
3 Sets
10-15 Reps
@9-10
6
Glute Kickback (Cable)
2 Sets
8-12 Reps
@9-10
7
Belt Squat
2 Sets
10-12 Reps
@9-10
Day 1
1
Bulgarian Split Squat (Bodyweight)
1 Set
10 Reps
@6
2
Hip Adductor (Machine)
2 Sets
12-15 Reps
@9-10
3
Pendulum Squat
2 Sets
8-12 Reps
@9-10
4A
Pendulum Squat
1 Set
AMRAP
@10
5
Seated Calf Raise
3 Sets
15-20 Reps
@9-10
6
Goblet Squat
2 Sets
10-12 Reps
@9-10
7
Leg Extension
1 Set
12-15 Reps
@9-10
8A
Leg Extension
2 Sets
12-15 Reps
@10
Day 2
1
Lateral Raise (Cable)
2 Sets
12-15 Reps
@9-10
2
Incline Chest Press (Machine)
3 Sets
8-10 Reps
@9-10
3
Arnold Press
2 Sets
8-12 Reps
@9-10
4
Chest Fly (Machine)
2 Sets
12-15 Reps
@9-10
5
Viking Press
2 Sets
6-8 Reps
@9-10
6
Lateral Raise (Dumbbell)
2 Sets
10-14 Reps
@9-10
7A
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
Day 3
1
Walking Lunge
2 Sets
AMRAP
@6
2
Lying Leg Curl
3 Sets
10-12 Reps
@9-10
3
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@9-10
4
Standing Calf Raise
2 Sets
15-20 Reps
@9-10
5A
Standing Calf Raise
1 Set
AMRAP
@10
6
Leg Press
2 Sets
8-10 Reps
@9-10
7
Bulgarian Split Squat (Bodyweight)
2 Sets
AMRAP
@10
Day 4
1
Wide Grip Lat Pulldown
2 Sets
1 Set
8-12 Reps
10-15 Reps
@9-10
@9-10
2
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@9-10
3
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
4
Single Arm High Row (Cable)
2 Sets
10-12 Reps
@9-10
5
T-Bar Row
2 Sets
8-10 Reps
@9-10
6
Face Pull
2 Sets
10-14 Reps
@9-10
7A
Face Pull
1 Set
AMRAP
@10
Day 5
1
Hip Abductor (Machine)
2 Sets
12-15 Reps
@9-10
2
Single Leg Romanian Deadlift
2 Sets
8-12 Reps
@9-10
3
Hip Thrust (Barbell)
2 Sets
10-15 Reps
@9-10
4
Bicep Curl (Cable)
3 Sets
15-20 Reps
@9-10
5
Tricep Extension (Cable)
3 Sets
10-15 Reps
@9-10
6
Glute Kickback (Cable)
2 Sets
8-12 Reps
@9-10
7
Belt Squat
2 Sets
10-12 Reps
@9-10
Day 1
1
Bulgarian Split Squat (Bodyweight)
1 Set
10 Reps
@6
2
Hip Adductor (Machine)
2 Sets
12-15 Reps
@9-10
3
Pendulum Squat
2 Sets
8-12 Reps
@9-10
4A
Pendulum Squat
1 Set
AMRAP
@10
5
Seated Calf Raise
3 Sets
15-20 Reps
@9-10
6
Goblet Squat
2 Sets
10-12 Reps
@9-10
7
Leg Extension
1 Set
12-15 Reps
@9-10
8A
Leg Extension
2 Sets
12-15 Reps
@10
Day 2
1
Lateral Raise (Cable)
2 Sets
12-15 Reps
@9-10
2
Incline Chest Press (Machine)
3 Sets
8-10 Reps
@9-10
3
Arnold Press
2 Sets
8-12 Reps
@9-10
4
Chest Fly (Machine)
2 Sets
12-15 Reps
@9-10
5
Viking Press
2 Sets
6-8 Reps
@9-10
6
Lateral Raise (Dumbbell)
2 Sets
10-14 Reps
@9-10
7A
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
Day 3
1
Walking Lunge
2 Sets
AMRAP
@6
2
Lying Leg Curl
3 Sets
10-12 Reps
@9-10
3
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@9-10
4
Standing Calf Raise
2 Sets
15-20 Reps
@9-10
5A
Standing Calf Raise
1 Set
AMRAP
@10
6
Leg Press
2 Sets
8-10 Reps
@9-10
7
Bulgarian Split Squat (Bodyweight)
2 Sets
AMRAP
@10
Day 4
1
Wide Grip Lat Pulldown
2 Sets
1 Set
8-12 Reps
10-15 Reps
@9-10
@9-10
2
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@9-10
3
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
4
Single Arm High Row (Cable)
2 Sets
10-12 Reps
@9-10
5
T-Bar Row
2 Sets
8-10 Reps
@9-10
6
Face Pull
2 Sets
10-14 Reps
@9-10
7A
Face Pull
1 Set
AMRAP
@10
Day 5
1
Hip Abductor (Machine)
2 Sets
12-15 Reps
@9-10
2
Single Leg Romanian Deadlift
2 Sets
8-12 Reps
@9-10
3
Hip Thrust (Barbell)
2 Sets
10-15 Reps
@9-10
4
Bicep Curl (Cable)
3 Sets
15-20 Reps
@9-10
5
Tricep Extension (Cable)
3 Sets
10-15 Reps
@9-10
6
Glute Kickback (Cable)
2 Sets
8-12 Reps
@9-10
7
Belt Squat
2 Sets
10-12 Reps
@9-10
Day 1
1
Bulgarian Split Squat (Bodyweight)
1 Set
10 Reps
@6
2
Hip Adductor (Machine)
2 Sets
12-15 Reps
@9-10
3
Pendulum Squat
2 Sets
8-12 Reps
@9-10
4A
Pendulum Squat
1 Set
AMRAP
@10
5
Seated Calf Raise
3 Sets
15-20 Reps
@9-10
6
Goblet Squat
2 Sets
10-12 Reps
@9-10
7
Leg Extension
1 Set
12-15 Reps
@9-10
8A
Leg Extension
2 Sets
12-15 Reps
@10
Day 2
1
Lateral Raise (Cable)
2 Sets
12-15 Reps
@9-10
2
Incline Chest Press (Machine)
3 Sets
8-10 Reps
@9-10
3
Arnold Press
2 Sets
8-12 Reps
@9-10
4
Chest Fly (Machine)
2 Sets
12-15 Reps
@9-10
5
Viking Press
2 Sets
6-8 Reps
@9-10
6
Lateral Raise (Dumbbell)
2 Sets
10-14 Reps
@9-10
7A
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
Day 3
1
Walking Lunge
2 Sets
AMRAP
@6
2
Lying Leg Curl
3 Sets
10-12 Reps
@9-10
3
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@9-10
4
Standing Calf Raise
2 Sets
15-20 Reps
@9-10
5A
Standing Calf Raise
1 Set
AMRAP
@10
6
Leg Press
2 Sets
8-10 Reps
@9-10
7
Bulgarian Split Squat (Bodyweight)
2 Sets
AMRAP
@10
Day 4
1
Wide Grip Lat Pulldown
2 Sets
1 Set
8-12 Reps
10-15 Reps
@9-10
@9-10
2
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@9-10
3
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
4
Single Arm High Row (Cable)
2 Sets
10-12 Reps
@9-10
5
T-Bar Row
2 Sets
8-10 Reps
@9-10
6
Face Pull
2 Sets
10-14 Reps
@9-10
7A
Face Pull
1 Set
AMRAP
@10
Day 5
1
Hip Abductor (Machine)
2 Sets
12-15 Reps
@9-10
2
Single Leg Romanian Deadlift
2 Sets
8-12 Reps
@9-10
3
Hip Thrust (Barbell)
2 Sets
10-15 Reps
@9-10
4
Bicep Curl (Cable)
3 Sets
15-20 Reps
@9-10
5
Tricep Extension (Cable)
3 Sets
10-15 Reps
@9-10
6
Glute Kickback (Cable)
2 Sets
8-12 Reps
@9-10
7
Belt Squat
2 Sets
10-12 Reps
@9-10