Redemption

by Jonathan

Program Description

Bli sværingare

Program Overview

Level
Intermediate, Novice
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
80 minutes
Created
Jun 17, 2025 12:05
Last Edited
Jun 17, 2025 12:07

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Incline Bench Press (Dumbbell)

3

6 reps

-

2

Pull-Up (Weighted)

3

6 reps

-

3

T-Bar Row

3

8 reps

-

4

Lateral Raise (Dumbbell)

3

10 reps

-

5A

Meadows Curl

3

8 reps

-

5B

Overhead Tricep Extension (Cable)

3

8 reps

-

Day 2

1

Squat (Barbell)

2

4 reps

RPE 8

2

Pec Deck (Machine)

3

10 reps

-

3

Leg Extension

3

-

4

Leg Curl

3

-

5

Back Extension

2

-

Day 3

1

Pull-Up (Weighted)

1

1

2 reps

6 reps

-

-

2

Overhead Press (Barbell)

3

-

3

Rear Delt Fly (Cable)

2

-

4

Push Up (Defecit)

1

1

10 reps

12 reps

-

-

5A

Hammer Curl (Dumbbell)

3

-

5B

Tricep Pushdown (Cable)

3

-

Day 4

1

Dip (Weighted)

3

6 reps

-

2

Hamstring Curl

3

-

3

Leg Press

3

6 reps

-

4

Bulgarian Split Squat (Dumbbell)

2

-

5

Leg Extension

3

10 reps

-

Day 1

1

Incline Bench Press (Dumbbell)

3 Sets

6 Reps

-

2

Pull-Up (Weighted)

3 Sets

6 Reps

-

3

T-Bar Row

3 Sets

8 Reps

-

4

Lateral Raise (Dumbbell)

3 Sets

10 Reps

-

5A

Meadows Curl

3 Sets

8 Reps

-

5B

Overhead Tricep Extension (Cable)

3 Sets

8 Reps

-

Day 2

1

Squat (Barbell)

2 Sets

4 Reps

@8

2

Pec Deck (Machine)

3 Sets

10 Reps

-

3

Leg Extension

3 Sets

-

4

Leg Curl

3 Sets

-

5

Back Extension

2 Sets

-

Day 3

1

Pull-Up (Weighted)

1 Set

1 Set

2 Reps

6 Reps

-

-

2

Overhead Press (Barbell)

3 Sets

-

3

Rear Delt Fly (Cable)

2 Sets

-

4

Push Up (Defecit)

1 Set

1 Set

10 Reps

12 Reps

-

-

5A

Hammer Curl (Dumbbell)

3 Sets

-

5B

Tricep Pushdown (Cable)

3 Sets

-

Day 4

1

Dip (Weighted)

3 Sets

6 Reps

-

2

Hamstring Curl

3 Sets

-

3

Leg Press

3 Sets

6 Reps

-

4

Bulgarian Split Squat (Dumbbell)

2 Sets

-

5

Leg Extension

3 Sets

10 Reps

-