Devin Adams

by

Program Description

Prep

Program Overview

Program Length
1 week
Time Per Workout
180 minutes
Created
Feb 23, 2026 04:56
Last Edited
Feb 23, 2026 05:04

Muscle Engagement

Front

Back

MuscleSet

Triceps

13.1%

Front Delts

11.3%

Hamstrings

9.5%

Upper Back

8.9%

Biceps

8.3%

Chest

7.7%

Middle Delts

7.7%

Lats

7.1%

Glutes

6.3%

Quadriceps

6%

Rear Delts

4.2%

Adductors

2.7%

Forearms

2.7%

Lower Back

1.8%

Abs

1.8%

Abductors

0.9%

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WEEK 1

Day 1

1

Stiff Leg Deadlift

3

8 reps

-

2

Chest Supported Row (Machine)

1

1

2

8 reps

10 reps

12 reps

-

-

-

3

Standing Pullover (Cable)

4

12 reps

-

4

Seated Hamstring Curl

1

2

1

10 reps

12 reps

20 reps

-

-

-

5

Hip Adductor (Machine)

3

12 reps

-

Day 2

1

Incline Chest Press (Machine)

1

2

8 reps

10 reps

-

-

2

Bench Press (Dumbbell)

3

10 reps

-

3

Tricep Pushdown (Cable)

1

2

10 reps

12 reps

-

-

4

Shoulder Press (Machine)

4

12 reps

-

5

Lateral Raise (Cable)

3

20 reps

-

Day 3

No exercises added to this day

Day 4

1

Squat (Smith Machine)

3

8 reps

-

2

Leg Extension

3

1

12 reps

20 reps

-

-

3

Leg Press

3

12 reps

-

4

Hamstring Curl

3

15 reps

-

Day 5

1

Lat Pulldown

1

2

10 reps

12 reps

-

-

2

Chest Supported Row (Machine)

3

10 reps

-

3

Shrug (Dumbbell)

3

12 reps

-

4

Bicep Curl (Dumbbell)

3

8 reps

-

5

Bicep Curl (Cable)

3

10 reps

-

6

Preacher Curl (Machine)

3

12 reps

-

Day 6

1

Lateral Raise (Cable)

3

20 reps

-

2

Close Grip Bench Press (Smith Machine)

3

8 reps

-

3

Single Arm Tricep Extension (Cable)

3

12 reps

-

4

Rear Delt Fly (Dumbbell)

4

12 reps

-

5

Shoulder Press (Machine)

3

10 reps

-

Day 1

1

Stiff Leg Deadlift

3 Sets

8 Reps

-

2

Chest Supported Row (Machine)

1 Set

1 Set

2 Sets

8 Reps

10 Reps

12 Reps

-

-

-

3

Standing Pullover (Cable)

4 Sets

12 Reps

-

4

Seated Hamstring Curl

1 Set

2 Sets

1 Set

10 Reps

12 Reps

20 Reps

-

-

-

5

Hip Adductor (Machine)

3 Sets

12 Reps

-

Day 2

1

Incline Chest Press (Machine)

1 Set

2 Sets

8 Reps

10 Reps

-

-

2

Bench Press (Dumbbell)

3 Sets

10 Reps

-

3

Tricep Pushdown (Cable)

1 Set

2 Sets

10 Reps

12 Reps

-

-

4

Shoulder Press (Machine)

4 Sets

12 Reps

-

5

Lateral Raise (Cable)

3 Sets

20 Reps

-

Day 3

No exercises added to this day

Day 4

1

Squat (Smith Machine)

3 Sets

8 Reps

-

2

Leg Extension

3 Sets

1 Set

12 Reps

20 Reps

-

-

3

Leg Press

3 Sets

12 Reps

-

4

Hamstring Curl

3 Sets

15 Reps

-

Day 5

1

Lat Pulldown

1 Set

2 Sets

10 Reps

12 Reps

-

-

2

Chest Supported Row (Machine)

3 Sets

10 Reps

-

3

Shrug (Dumbbell)

3 Sets

12 Reps

-

4

Bicep Curl (Dumbbell)

3 Sets

8 Reps

-

5

Bicep Curl (Cable)

3 Sets

10 Reps

-

6

Preacher Curl (Machine)

3 Sets

12 Reps

-

Day 6

1

Lateral Raise (Cable)

3 Sets

20 Reps

-

2

Close Grip Bench Press (Smith Machine)

3 Sets

8 Reps

-

3

Single Arm Tricep Extension (Cable)

3 Sets

12 Reps

-

4

Rear Delt Fly (Dumbbell)

4 Sets

12 Reps

-

5

Shoulder Press (Machine)

3 Sets

10 Reps

-