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DO IT KAKAROT
by Udit G.
1 athletes joined
Program Description
Hard work and recovery..
Program Overview
Level
Intermediate, Novice, Beginner, Advanced
Goal
Bodybuilding, Powerbuilding, Bodyweight Fitness, Powerlifting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jun 09, 2024 01:37
Last Edited
Jun 15, 2024 08:52
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Week 1
1 / 12 Weeks
Day 4
1
Lying Leg Curl
3 Sets
10-15 Reps
@9
2
Squat (Barbell)
3 Sets
6-10 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@10
4
Single Leg Press
3 Sets
15+ Reps
@10
5
Standing Calf Raise
3 Sets
8-12 Reps
@10
Day 1
1
Pec Deck (Machine)
3 Sets
10-15 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
3
Dip (Weighted)
3 Sets
8-12 Reps
@9
4
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@9
6
Cable Crunch
3 Sets
10+ Reps
@10
7
Ab Wheel
3 Sets
10+ Reps
@10
Day 3
1
Reverse Pec Deck
3 Sets
10-15 Reps
@9
2
Seated Overhead Press (Barbell)
3 Sets
8-12 Reps
@9
3
Lateral Raise (Cable)
3 Sets
10-15 Reps
@9
4
Preacher Curl (Barbell)
3 Sets
10-15 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@9
6
Abs Crunch (Machine)
3 Sets
10+ Reps
@10
7
Ab Wheel
3 Sets
10+ Reps
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
8+ Reps
@9
2
Rack Pull (Barbell)
3 Sets
6-10 Reps
@10
3
Seated Row (Cable)
3 Sets
8-12 Reps
@9
4
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
@9
5
Shrug (Barbell)
3 Sets
8-12 Reps
@9
Day 1
1
Pec Deck (Machine)
3 Sets
10-15 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
3
Dip (Weighted)
3 Sets
8-12 Reps
@9
4
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@9
6
Cable Crunch
3 Sets
10+ Reps
@10
7
Ab Wheel
3 Sets
10+ Reps
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
8+ Reps
@9
2
Seated Row (Cable)
3 Sets
8-12 Reps
@9
3
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
@9
4
Shrug (Barbell)
3 Sets
8-12 Reps
@9
5
Rack Pull (Barbell)
3 Sets
6-10 Reps
@10
Day 3
1
Reverse Pec Deck
3 Sets
10-15 Reps
@9
2
Seated Overhead Press (Barbell)
3 Sets
8-12 Reps
@9
3
Lateral Raise (Cable)
3 Sets
10-15 Reps
@9
4
Preacher Curl (Barbell)
3 Sets
10-15 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@9
6
Abs Crunch (Machine)
3 Sets
10+ Reps
@10
7
Ab Wheel
3 Sets
10+ Reps
@10
Day 4
1
Lying Leg Curl
3 Sets
10-15 Reps
@9
2
Squat (Barbell)
3 Sets
6-10 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@10
4
Single Leg Press
3 Sets
15+ Reps
@10
5
Standing Calf Raise
3 Sets
8-12 Reps
@10
Day 1
1
Pec Deck (Machine)
3 Sets
10-15 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
3
Dip (Weighted)
3 Sets
8-12 Reps
@9
4
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@9
6
Cable Crunch
3 Sets
10+ Reps
@10
7
Ab Wheel
3 Sets
10+ Reps
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
8+ Reps
@9
2
Seated Row (Cable)
3 Sets
8-12 Reps
@9
3
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
@9
4
Shrug (Barbell)
3 Sets
8-12 Reps
@9
5
Rack Pull (Barbell)
3 Sets
6-10 Reps
@10
Day 3
1
Reverse Pec Deck
3 Sets
10-15 Reps
@9
2
Seated Overhead Press (Barbell)
3 Sets
8-12 Reps
@9
3
Lateral Raise (Cable)
3 Sets
10-15 Reps
@9
4
Preacher Curl (Barbell)
3 Sets
10-15 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@9
6
Abs Crunch (Machine)
3 Sets
10+ Reps
@10
7
Ab Wheel
3 Sets
10+ Reps
@10
Day 4
1
Lying Leg Curl
3 Sets
10-15 Reps
@9
2
Squat (Barbell)
3 Sets
6-10 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@10
4
Single Leg Press
3 Sets
15+ Reps
@10
5
Standing Calf Raise
3 Sets
8-12 Reps
@10
Day 1
1
Pec Deck (Machine)
3 Sets
10-15 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
3
Dip (Weighted)
3 Sets
8-12 Reps
@9
4
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@9
6
Cable Crunch
3 Sets
10+ Reps
@10
7
Ab Wheel
3 Sets
10+ Reps
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
8+ Reps
@9
2
Seated Row (Cable)
3 Sets
8-12 Reps
@9
3
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
@9
4
Shrug (Barbell)
3 Sets
8-12 Reps
@9
5
Rack Pull (Barbell)
3 Sets
6-10 Reps
@10
Day 3
1
Reverse Pec Deck
3 Sets
10-15 Reps
@9
2
Seated Overhead Press (Barbell)
3 Sets
8-12 Reps
@9
3
Lateral Raise (Cable)
3 Sets
10-15 Reps
@9
4
Preacher Curl (Barbell)
3 Sets
10-15 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@9
6
Abs Crunch (Machine)
3 Sets
10+ Reps
@10
7
Ab Wheel
3 Sets
10+ Reps
@10
Day 4
1
Lying Leg Curl
3 Sets
10-15 Reps
@9
2
Squat (Barbell)
3 Sets
6-10 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@10
4
Single Leg Press
3 Sets
15+ Reps
@10
5
Standing Calf Raise
3 Sets
8-12 Reps
@10
Day 1
1
Pec Deck (Machine)
3 Sets
10-15 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
3
Dip (Weighted)
3 Sets
8-12 Reps
@9
4
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@9
6
Cable Crunch
3 Sets
10+ Reps
@10
7
Ab Wheel
3 Sets
10+ Reps
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
8+ Reps
@9
2
Seated Row (Cable)
3 Sets
8-12 Reps
@9
3
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
@9
4
Shrug (Barbell)
3 Sets
8-12 Reps
@9
5
Rack Pull (Barbell)
3 Sets
6-10 Reps
@10
Day 3
1
Reverse Pec Deck
3 Sets
10-15 Reps
@9
2
Seated Overhead Press (Barbell)
3 Sets
8-12 Reps
@9
3
Lateral Raise (Cable)
3 Sets
10-15 Reps
@9
4
Preacher Curl (Barbell)
3 Sets
10-15 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@9
6
Abs Crunch (Machine)
3 Sets
10+ Reps
@10
7
Ab Wheel
3 Sets
10+ Reps
@10
Day 4
1
Lying Leg Curl
3 Sets
10-15 Reps
@9
2
Squat (Barbell)
3 Sets
6-10 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@10
4
Single Leg Press
3 Sets
15+ Reps
@10
5
Standing Calf Raise
3 Sets
8-12 Reps
@10
Day 1
1
Pec Deck (Machine)
3 Sets
10-15 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
3
Dip (Weighted)
3 Sets
8-12 Reps
@9
4
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@9
6
Cable Crunch
3 Sets
10+ Reps
@10
7
Ab Wheel
3 Sets
10+ Reps
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
8+ Reps
@9
2
Seated Row (Cable)
3 Sets
8-12 Reps
@9
3
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
@9
4
Shrug (Barbell)
3 Sets
8-12 Reps
@9
5
Rack Pull (Barbell)
3 Sets
6-10 Reps
@10
Day 3
1
Reverse Pec Deck
3 Sets
10-15 Reps
@9
2
Seated Overhead Press (Barbell)
3 Sets
8-12 Reps
@9
3
Lateral Raise (Cable)
3 Sets
10-15 Reps
@9
4
Preacher Curl (Barbell)
3 Sets
10-15 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@9
6
Abs Crunch (Machine)
3 Sets
10+ Reps
@10
7
Ab Wheel
3 Sets
10+ Reps
@10
Day 4
1
Lying Leg Curl
3 Sets
10-15 Reps
@9
2
Squat (Barbell)
3 Sets
6-10 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@10
4
Single Leg Press
3 Sets
15+ Reps
@10
5
Standing Calf Raise
3 Sets
8-12 Reps
@10
Day 1
1
Pec Deck (Machine)
3 Sets
10-15 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
3
Dip (Weighted)
3 Sets
8-12 Reps
@9
4
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@9
6
Cable Crunch
3 Sets
10+ Reps
@10
7
Ab Wheel
3 Sets
10+ Reps
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
8+ Reps
@9
2
Seated Row (Cable)
3 Sets
8-12 Reps
@9
3
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
@9
4
Shrug (Barbell)
3 Sets
8-12 Reps
@9
5
Rack Pull (Barbell)
3 Sets
6-10 Reps
@10
Day 3
1
Reverse Pec Deck
3 Sets
10-15 Reps
@9
2
Seated Overhead Press (Barbell)
3 Sets
8-12 Reps
@9
3
Lateral Raise (Cable)
3 Sets
10-15 Reps
@9
4
Preacher Curl (Barbell)
3 Sets
10-15 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@9
6
Abs Crunch (Machine)
3 Sets
10+ Reps
@10
7
Ab Wheel
3 Sets
10+ Reps
@10
Day 4
1
Lying Leg Curl
3 Sets
10-15 Reps
@9
2
Squat (Barbell)
3 Sets
6-10 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@10
4
Single Leg Press
3 Sets
15+ Reps
@10
5
Standing Calf Raise
3 Sets
8-12 Reps
@10
Day 1
1
Pec Deck (Machine)
3 Sets
10-15 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
3
Dip (Weighted)
3 Sets
8-12 Reps
@9
4
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@9
6
Cable Crunch
3 Sets
10+ Reps
@10
7
Ab Wheel
3 Sets
10+ Reps
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
8+ Reps
@9
2
Seated Row (Cable)
3 Sets
8-12 Reps
@9
3
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
@9
4
Shrug (Barbell)
3 Sets
8-12 Reps
@9
5
Rack Pull (Barbell)
3 Sets
6-10 Reps
@10
Day 3
1
Reverse Pec Deck
3 Sets
10-15 Reps
@9
2
Seated Overhead Press (Barbell)
3 Sets
8-12 Reps
@9
3
Lateral Raise (Cable)
3 Sets
10-15 Reps
@9
4
Preacher Curl (Barbell)
3 Sets
10-15 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@9
6
Abs Crunch (Machine)
3 Sets
10+ Reps
@10
7
Ab Wheel
3 Sets
10+ Reps
@10
Day 4
1
Lying Leg Curl
3 Sets
10-15 Reps
@9
2
Squat (Barbell)
3 Sets
6-10 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@10
4
Single Leg Press
3 Sets
15+ Reps
@10
5
Standing Calf Raise
3 Sets
8-12 Reps
@10
Day 1
1
Pec Deck (Machine)
3 Sets
10-15 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
3
Dip (Weighted)
3 Sets
8-12 Reps
@9
4
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@9
6
Cable Crunch
3 Sets
10+ Reps
@10
7
Ab Wheel
3 Sets
10+ Reps
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
8+ Reps
@9
2
Seated Row (Cable)
3 Sets
8-12 Reps
@9
3
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
@9
4
Shrug (Barbell)
3 Sets
8-12 Reps
@9
5
Rack Pull (Barbell)
3 Sets
6-10 Reps
@10
Day 3
1
Reverse Pec Deck
3 Sets
10-15 Reps
@9
2
Seated Overhead Press (Barbell)
3 Sets
8-12 Reps
@9
3
Lateral Raise (Cable)
3 Sets
10-15 Reps
@9
4
Preacher Curl (Barbell)
3 Sets
10-15 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@9
6
Abs Crunch (Machine)
3 Sets
10+ Reps
@10
7
Ab Wheel
3 Sets
10+ Reps
@10
Day 4
1
Lying Leg Curl
3 Sets
10-15 Reps
@9
2
Squat (Barbell)
3 Sets
6-10 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@10
4
Single Leg Press
3 Sets
15+ Reps
@10
5
Standing Calf Raise
3 Sets
8-12 Reps
@10
Day 1
1
Pec Deck (Machine)
3 Sets
10-15 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
3
Dip (Weighted)
3 Sets
8-12 Reps
@9
4
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@9
6
Cable Crunch
3 Sets
10+ Reps
@10
7
Ab Wheel
3 Sets
10+ Reps
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
8+ Reps
@9
2
Seated Row (Cable)
3 Sets
8-12 Reps
@9
3
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
@9
4
Shrug (Barbell)
3 Sets
8-12 Reps
@9
5
Rack Pull (Barbell)
3 Sets
6-10 Reps
@10
Day 3
1
Reverse Pec Deck
3 Sets
10-15 Reps
@9
2
Seated Overhead Press (Barbell)
3 Sets
8-12 Reps
@9
3
Lateral Raise (Cable)
3 Sets
10-15 Reps
@9
4
Preacher Curl (Barbell)
3 Sets
10-15 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@9
6
Abs Crunch (Machine)
3 Sets
10+ Reps
@10
7
Ab Wheel
3 Sets
10+ Reps
@10
Day 4
1
Lying Leg Curl
3 Sets
10-15 Reps
@9
2
Squat (Barbell)
3 Sets
6-10 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@10
4
Single Leg Press
3 Sets
15+ Reps
@10
5
Standing Calf Raise
3 Sets
8-12 Reps
@10
Day 1
1
Pec Deck (Machine)
3 Sets
10-15 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
3
Dip (Weighted)
3 Sets
8-12 Reps
@9
4
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@9
6
Cable Crunch
3 Sets
10+ Reps
@10
7
Ab Wheel
3 Sets
10+ Reps
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
8+ Reps
@9
2
Seated Row (Cable)
3 Sets
8-12 Reps
@9
3
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
@9
4
Shrug (Barbell)
3 Sets
8-12 Reps
@9
5
Rack Pull (Barbell)
3 Sets
6-10 Reps
@10
Day 3
1
Reverse Pec Deck
3 Sets
10-15 Reps
@9
2
Seated Overhead Press (Barbell)
3 Sets
8-12 Reps
@9
3
Lateral Raise (Cable)
3 Sets
10-15 Reps
@9
4
Preacher Curl (Barbell)
3 Sets
10-15 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@9
6
Abs Crunch (Machine)
3 Sets
10+ Reps
@10
7
Ab Wheel
3 Sets
10+ Reps
@10
Day 4
1
Lying Leg Curl
3 Sets
10-15 Reps
@9
2
Squat (Barbell)
3 Sets
6-10 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@10
4
Single Leg Press
3 Sets
15+ Reps
@10
5
Standing Calf Raise
3 Sets
8-12 Reps
@10
Day 1
1
Pec Deck (Machine)
3 Sets
10-15 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
3
Dip (Weighted)
3 Sets
8-12 Reps
@9
4
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@9
6
Cable Crunch
3 Sets
10+ Reps
@10
7
Ab Wheel
3 Sets
10+ Reps
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
8+ Reps
@9
2
Seated Row (Cable)
3 Sets
8-12 Reps
@9
3
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
@9
4
Shrug (Barbell)
3 Sets
8-12 Reps
@9
5
Rack Pull (Barbell)
3 Sets
6-10 Reps
@10
Day 3
1
Reverse Pec Deck
3 Sets
10-15 Reps
@9
2
Seated Overhead Press (Barbell)
3 Sets
8-12 Reps
@9
3
Lateral Raise (Cable)
3 Sets
10-15 Reps
@9
4
Preacher Curl (Barbell)
3 Sets
10-15 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@9
6
Abs Crunch (Machine)
3 Sets
10+ Reps
@10
7
Ab Wheel
3 Sets
10+ Reps
@10
Day 4
1
Lying Leg Curl
3 Sets
10-15 Reps
@9
2
Squat (Barbell)
3 Sets
6-10 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@10
4
Single Leg Press
3 Sets
15+ Reps
@10
5
Standing Calf Raise
3 Sets
8-12 Reps
@10