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Errrabb
by Souhail
3 athletes joined
Program Description
wotigigig
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jun 04, 2024 07:54
Last Edited
Jun 07, 2024 09:26
down_app
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
6-10 Reps
3A
Leg Extension
3 Sets
6-8 Reps
@10
3B
Sissy Squat
3 Sets
10+ Reps
@10
4
Stiff Leg Deadlift
3 Sets
6-8 Reps
5
Lying Leg Curl
3 Sets
6-8 Reps
6
Standing Calf Raise
4 Sets
6-8 Reps
Day 2
1
Bench Press (Dumbbell)
3 Sets
7-10 Reps
2
Chest Fly (Cable)
3 Sets
8-12 Reps
3
Dip (Bodyweight)
3 Sets
8-12 Reps
4
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
@10
5
Tricep Extension (Cable)
2 Sets
8-12 Reps
6
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
Day 4
1A
Lateral Raise (Cable)
3 Sets
10 Reps
1B
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
2
Rear Delt Row
3 Sets
10 Reps
3
Shrug (Dumbbell)
4 Sets
7-10 Reps
4
Wrist Curls
3 Sets
12 Reps
5
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
6
Abs Crunch (Weighted)
1 Set
12 Reps
7
Plank
1 Set
1 mins
Day 3
1A
T-Bar Row
3 Sets
7-10 Reps
1B
Shrug (Dumbbell)
3 Sets
10 Reps
2
Wide Grip Lat Pulldown
3 Sets
7-10 Reps
3
Seated Row (Cable)
3 Sets
7-10 Reps
4
Single Arm Row (Dumbbell)
3 Sets
7-10 Reps
5
Hammer Curl
3 Sets
10 Reps
6
Bicep Curl (Barbell)
3 Sets
10 Reps
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 1
1
Squat (Barbell)
3 Sets
6-10 Reps
3A
Leg Extension
3 Sets
6-8 Reps
@10
3B
Sissy Squat
3 Sets
10+ Reps
@10
4
Stiff Leg Deadlift
3 Sets
6-8 Reps
5
Lying Leg Curl
3 Sets
6-8 Reps
6
Standing Calf Raise
4 Sets
6-8 Reps
Day 2
1
Bench Press (Dumbbell)
3 Sets
7-10 Reps
2
Chest Fly (Cable)
3 Sets
8-12 Reps
3
Dip (Bodyweight)
3 Sets
8-12 Reps
4
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
@10
5
Tricep Extension (Cable)
2 Sets
8-12 Reps
6
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
Day 3
1A
T-Bar Row
3 Sets
7-10 Reps
1B
Shrug (Dumbbell)
3 Sets
10 Reps
2
Wide Grip Lat Pulldown
3 Sets
7-10 Reps
3
Seated Row (Cable)
3 Sets
7-10 Reps
4
Single Arm Row (Dumbbell)
3 Sets
7-10 Reps
5
Hammer Curl
3 Sets
10 Reps
6
Bicep Curl (Barbell)
3 Sets
10 Reps
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 4
1A
Lateral Raise (Cable)
3 Sets
10 Reps
1B
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
2
Rear Delt Row
3 Sets
10 Reps
3
Shrug (Dumbbell)
4 Sets
7-10 Reps
4
Wrist Curls
3 Sets
12 Reps
5
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
6
Abs Crunch (Weighted)
1 Set
12 Reps
7
Plank
1 Set
1 mins
Day 1
1
Squat (Barbell)
3 Sets
6-10 Reps
3A
Leg Extension
3 Sets
6-8 Reps
@10
3B
Sissy Squat
3 Sets
10+ Reps
@10
4
Stiff Leg Deadlift
3 Sets
6-8 Reps
5
Lying Leg Curl
3 Sets
6-8 Reps
6
Standing Calf Raise
4 Sets
6-8 Reps
Day 2
1
Bench Press (Dumbbell)
3 Sets
7-10 Reps
2
Chest Fly (Cable)
3 Sets
8-12 Reps
3
Dip (Bodyweight)
3 Sets
8-12 Reps
4
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
@10
5
Tricep Extension (Cable)
2 Sets
8-12 Reps
6
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
Day 3
1A
T-Bar Row
3 Sets
7-10 Reps
1B
Shrug (Dumbbell)
3 Sets
10 Reps
2
Wide Grip Lat Pulldown
3 Sets
7-10 Reps
3
Seated Row (Cable)
3 Sets
7-10 Reps
4
Single Arm Row (Dumbbell)
3 Sets
7-10 Reps
5
Hammer Curl
3 Sets
10 Reps
6
Bicep Curl (Barbell)
3 Sets
10 Reps
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 4
1A
Lateral Raise (Cable)
3 Sets
10 Reps
1B
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
2
Rear Delt Row
3 Sets
10 Reps
3
Shrug (Dumbbell)
4 Sets
7-10 Reps
4
Wrist Curls
3 Sets
12 Reps
5
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
6
Abs Crunch (Weighted)
1 Set
12 Reps
7
Plank
1 Set
1 mins
Day 1
1
Squat (Barbell)
3 Sets
6-10 Reps
3A
Leg Extension
3 Sets
6-8 Reps
@10
3B
Sissy Squat
3 Sets
10+ Reps
@10
4
Stiff Leg Deadlift
3 Sets
6-8 Reps
5
Lying Leg Curl
3 Sets
6-8 Reps
6
Standing Calf Raise
4 Sets
6-8 Reps
Day 2
1
Bench Press (Dumbbell)
3 Sets
7-10 Reps
2
Chest Fly (Cable)
3 Sets
8-12 Reps
3
Dip (Bodyweight)
3 Sets
8-12 Reps
4
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
@10
5
Tricep Extension (Cable)
2 Sets
8-12 Reps
6
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
Day 3
1A
T-Bar Row
3 Sets
7-10 Reps
1B
Shrug (Dumbbell)
3 Sets
10 Reps
2
Wide Grip Lat Pulldown
3 Sets
7-10 Reps
3
Seated Row (Cable)
3 Sets
7-10 Reps
4
Single Arm Row (Dumbbell)
3 Sets
7-10 Reps
5
Hammer Curl
3 Sets
10 Reps
6
Bicep Curl (Barbell)
3 Sets
10 Reps
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 4
1A
Lateral Raise (Cable)
3 Sets
10 Reps
1B
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
2
Rear Delt Row
3 Sets
10 Reps
3
Shrug (Dumbbell)
4 Sets
7-10 Reps
4
Wrist Curls
3 Sets
12 Reps
5
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
6
Abs Crunch (Weighted)
1 Set
12 Reps
7
Plank
1 Set
1 mins
Day 1
1
Squat (Barbell)
3 Sets
6-10 Reps
3A
Leg Extension
3 Sets
6-8 Reps
@10
3B
Sissy Squat
3 Sets
10+ Reps
@10
4
Stiff Leg Deadlift
3 Sets
6-8 Reps
5
Lying Leg Curl
3 Sets
6-8 Reps
6
Standing Calf Raise
4 Sets
6-8 Reps
Day 2
1
Bench Press (Dumbbell)
3 Sets
7-10 Reps
2
Chest Fly (Cable)
3 Sets
8-12 Reps
3
Dip (Bodyweight)
3 Sets
8-12 Reps
4
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
@10
5
Tricep Extension (Cable)
2 Sets
8-12 Reps
6
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
Day 3
1A
T-Bar Row
3 Sets
7-10 Reps
1B
Shrug (Dumbbell)
3 Sets
10 Reps
2
Wide Grip Lat Pulldown
3 Sets
7-10 Reps
3
Seated Row (Cable)
3 Sets
7-10 Reps
4
Single Arm Row (Dumbbell)
3 Sets
7-10 Reps
5
Hammer Curl
3 Sets
10 Reps
6
Bicep Curl (Barbell)
3 Sets
10 Reps
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 4
1A
Lateral Raise (Cable)
3 Sets
10 Reps
1B
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
2
Rear Delt Row
3 Sets
10 Reps
3
Shrug (Dumbbell)
4 Sets
7-10 Reps
4
Wrist Curls
3 Sets
12 Reps
5
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
6
Abs Crunch (Weighted)
1 Set
12 Reps
7
Plank
1 Set
1 mins
Day 1
1
Squat (Barbell)
3 Sets
6-10 Reps
3A
Leg Extension
3 Sets
6-8 Reps
@10
3B
Sissy Squat
3 Sets
10+ Reps
@10
4
Stiff Leg Deadlift
3 Sets
6-8 Reps
5
Lying Leg Curl
3 Sets
6-8 Reps
6
Standing Calf Raise
4 Sets
6-8 Reps
Day 2
1
Bench Press (Dumbbell)
3 Sets
7-10 Reps
2
Chest Fly (Cable)
3 Sets
8-12 Reps
3
Dip (Bodyweight)
3 Sets
8-12 Reps
4
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
@10
5
Tricep Extension (Cable)
2 Sets
8-12 Reps
6
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
Day 3
1A
T-Bar Row
3 Sets
7-10 Reps
1B
Shrug (Dumbbell)
3 Sets
10 Reps
2
Wide Grip Lat Pulldown
3 Sets
7-10 Reps
3
Seated Row (Cable)
3 Sets
7-10 Reps
4
Single Arm Row (Dumbbell)
3 Sets
7-10 Reps
5
Hammer Curl
3 Sets
10 Reps
6
Bicep Curl (Barbell)
3 Sets
10 Reps
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 4
1A
Lateral Raise (Cable)
3 Sets
10 Reps
1B
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
2
Rear Delt Row
3 Sets
10 Reps
3
Shrug (Dumbbell)
4 Sets
7-10 Reps
4
Wrist Curls
3 Sets
12 Reps
5
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
6
Abs Crunch (Weighted)
1 Set
12 Reps
7
Plank
1 Set
1 mins
Day 1
1
Squat (Barbell)
3 Sets
6-10 Reps
3A
Leg Extension
3 Sets
6-8 Reps
@10
3B
Sissy Squat
3 Sets
10+ Reps
@10
4
Stiff Leg Deadlift
3 Sets
6-8 Reps
5
Lying Leg Curl
3 Sets
6-8 Reps
6
Standing Calf Raise
4 Sets
6-8 Reps
Day 2
1
Bench Press (Dumbbell)
3 Sets
7-10 Reps
2
Chest Fly (Cable)
3 Sets
8-12 Reps
3
Dip (Bodyweight)
3 Sets
8-12 Reps
4
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
@10
5
Tricep Extension (Cable)
2 Sets
8-12 Reps
6
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
Day 3
1A
T-Bar Row
3 Sets
7-10 Reps
1B
Shrug (Dumbbell)
3 Sets
10 Reps
2
Wide Grip Lat Pulldown
3 Sets
7-10 Reps
3
Seated Row (Cable)
3 Sets
7-10 Reps
4
Single Arm Row (Dumbbell)
3 Sets
7-10 Reps
5
Hammer Curl
3 Sets
10 Reps
6
Bicep Curl (Barbell)
3 Sets
10 Reps
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 4
1A
Lateral Raise (Cable)
3 Sets
10 Reps
1B
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
2
Rear Delt Row
3 Sets
10 Reps
3
Shrug (Dumbbell)
4 Sets
7-10 Reps
4
Wrist Curls
3 Sets
12 Reps
5
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
6
Abs Crunch (Weighted)
1 Set
12 Reps
7
Plank
1 Set
1 mins
Day 1
1
Squat (Barbell)
3 Sets
6-10 Reps
3A
Leg Extension
3 Sets
6-8 Reps
@10
3B
Sissy Squat
3 Sets
10+ Reps
@10
4
Stiff Leg Deadlift
3 Sets
6-8 Reps
5
Lying Leg Curl
3 Sets
6-8 Reps
6
Standing Calf Raise
4 Sets
6-8 Reps
Day 2
1
Bench Press (Dumbbell)
3 Sets
7-10 Reps
2
Chest Fly (Cable)
3 Sets
8-12 Reps
3
Dip (Bodyweight)
3 Sets
8-12 Reps
4
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
@10
5
Tricep Extension (Cable)
2 Sets
8-12 Reps
6
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
Day 3
1A
T-Bar Row
3 Sets
7-10 Reps
1B
Shrug (Dumbbell)
3 Sets
10 Reps
2
Wide Grip Lat Pulldown
3 Sets
7-10 Reps
3
Seated Row (Cable)
3 Sets
7-10 Reps
4
Single Arm Row (Dumbbell)
3 Sets
7-10 Reps
5
Hammer Curl
3 Sets
10 Reps
6
Bicep Curl (Barbell)
3 Sets
10 Reps
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 4
1A
Lateral Raise (Cable)
3 Sets
10 Reps
1B
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
2
Rear Delt Row
3 Sets
10 Reps
3
Shrug (Dumbbell)
4 Sets
7-10 Reps
4
Wrist Curls
3 Sets
12 Reps
5
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
6
Abs Crunch (Weighted)
1 Set
12 Reps
7
Plank
1 Set
1 mins
Day 1
1
Squat (Barbell)
3 Sets
6-10 Reps
3A
Leg Extension
3 Sets
6-8 Reps
@10
3B
Sissy Squat
3 Sets
10+ Reps
@10
4
Stiff Leg Deadlift
3 Sets
6-8 Reps
5
Lying Leg Curl
3 Sets
6-8 Reps
6
Standing Calf Raise
4 Sets
6-8 Reps
Day 2
1
Bench Press (Dumbbell)
3 Sets
7-10 Reps
2
Chest Fly (Cable)
3 Sets
8-12 Reps
3
Dip (Bodyweight)
3 Sets
8-12 Reps
4
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
@10
5
Tricep Extension (Cable)
2 Sets
8-12 Reps
6
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
Day 3
1A
T-Bar Row
3 Sets
7-10 Reps
1B
Shrug (Dumbbell)
3 Sets
10 Reps
2
Wide Grip Lat Pulldown
3 Sets
7-10 Reps
3
Seated Row (Cable)
3 Sets
7-10 Reps
4
Single Arm Row (Dumbbell)
3 Sets
7-10 Reps
5
Hammer Curl
3 Sets
10 Reps
6
Bicep Curl (Barbell)
3 Sets
10 Reps
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 4
1A
Lateral Raise (Cable)
3 Sets
10 Reps
1B
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
2
Rear Delt Row
3 Sets
10 Reps
3
Shrug (Dumbbell)
4 Sets
7-10 Reps
4
Wrist Curls
3 Sets
12 Reps
5
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
6
Abs Crunch (Weighted)
1 Set
12 Reps
7
Plank
1 Set
1 mins
Day 1
1
Squat (Barbell)
3 Sets
6-10 Reps
3A
Leg Extension
3 Sets
6-8 Reps
@10
3B
Sissy Squat
3 Sets
10+ Reps
@10
4
Stiff Leg Deadlift
3 Sets
6-8 Reps
5
Lying Leg Curl
3 Sets
6-8 Reps
6
Standing Calf Raise
4 Sets
6-8 Reps
Day 2
1
Bench Press (Dumbbell)
3 Sets
7-10 Reps
2
Chest Fly (Cable)
3 Sets
8-12 Reps
3
Dip (Bodyweight)
3 Sets
8-12 Reps
4
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
@10
5
Tricep Extension (Cable)
2 Sets
8-12 Reps
6
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
Day 3
1A
T-Bar Row
3 Sets
7-10 Reps
1B
Shrug (Dumbbell)
3 Sets
10 Reps
2
Wide Grip Lat Pulldown
3 Sets
7-10 Reps
3
Seated Row (Cable)
3 Sets
7-10 Reps
4
Single Arm Row (Dumbbell)
3 Sets
7-10 Reps
5
Hammer Curl
3 Sets
10 Reps
6
Bicep Curl (Barbell)
3 Sets
10 Reps
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 4
1A
Lateral Raise (Cable)
3 Sets
10 Reps
1B
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
2
Rear Delt Row
3 Sets
10 Reps
3
Shrug (Dumbbell)
4 Sets
7-10 Reps
4
Wrist Curls
3 Sets
12 Reps
5
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
6
Abs Crunch (Weighted)
1 Set
12 Reps
7
Plank
1 Set
1 mins
Day 1
1
Squat (Barbell)
3 Sets
6-10 Reps
3A
Leg Extension
3 Sets
6-8 Reps
@10
3B
Sissy Squat
3 Sets
10+ Reps
@10
4
Stiff Leg Deadlift
3 Sets
6-8 Reps
5
Lying Leg Curl
3 Sets
6-8 Reps
6
Standing Calf Raise
4 Sets
6-8 Reps
Day 2
1
Bench Press (Dumbbell)
3 Sets
7-10 Reps
2
Chest Fly (Cable)
3 Sets
8-12 Reps
3
Dip (Bodyweight)
3 Sets
8-12 Reps
4
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
@10
5
Tricep Extension (Cable)
2 Sets
8-12 Reps
6
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
Day 3
1A
T-Bar Row
3 Sets
7-10 Reps
1B
Shrug (Dumbbell)
3 Sets
10 Reps
2
Wide Grip Lat Pulldown
3 Sets
7-10 Reps
3
Seated Row (Cable)
3 Sets
7-10 Reps
4
Single Arm Row (Dumbbell)
3 Sets
7-10 Reps
5
Hammer Curl
3 Sets
10 Reps
6
Bicep Curl (Barbell)
3 Sets
10 Reps
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 4
1A
Lateral Raise (Cable)
3 Sets
10 Reps
1B
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
2
Rear Delt Row
3 Sets
10 Reps
3
Shrug (Dumbbell)
4 Sets
7-10 Reps
4
Wrist Curls
3 Sets
12 Reps
5
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
6
Abs Crunch (Weighted)
1 Set
12 Reps
7
Plank
1 Set
1 mins
Day 1
1
Squat (Barbell)
3 Sets
6-10 Reps
3A
Leg Extension
3 Sets
6-8 Reps
@10
3B
Sissy Squat
3 Sets
10+ Reps
@10
4
Stiff Leg Deadlift
3 Sets
6-8 Reps
5
Lying Leg Curl
3 Sets
6-8 Reps
6
Standing Calf Raise
4 Sets
6-8 Reps
Day 2
1
Bench Press (Dumbbell)
3 Sets
7-10 Reps
2
Chest Fly (Cable)
3 Sets
8-12 Reps
3
Dip (Bodyweight)
3 Sets
8-12 Reps
4
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
@10
5
Tricep Extension (Cable)
2 Sets
8-12 Reps
6
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
Day 3
1A
T-Bar Row
3 Sets
7-10 Reps
1B
Shrug (Dumbbell)
3 Sets
10 Reps
2
Wide Grip Lat Pulldown
3 Sets
7-10 Reps
3
Seated Row (Cable)
3 Sets
7-10 Reps
4
Single Arm Row (Dumbbell)
3 Sets
7-10 Reps
5
Hammer Curl
3 Sets
10 Reps
6
Bicep Curl (Barbell)
3 Sets
10 Reps
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 4
1A
Lateral Raise (Cable)
3 Sets
10 Reps
1B
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
2
Rear Delt Row
3 Sets
10 Reps
3
Shrug (Dumbbell)
4 Sets
7-10 Reps
4
Wrist Curls
3 Sets
12 Reps
5
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
6
Abs Crunch (Weighted)
1 Set
12 Reps
7
Plank
1 Set
1 mins