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Ethan 3 day
by Mike F.
2 athletes joined
Program Description
Hypertrophy/Strength
Program Overview
Level
Novice
Goal
Athletics, Powerbuilding
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
100 minutes
Created
May 12, 2024 01:17
Last Edited
Jun 02, 2024 02:05
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Week 1
1 / 10 Weeks
Day 2
1
Hack Squat
3 Sets
8-12 Reps
2
Leg Extension
3 Sets
8-12 Reps
3
Seated Calf Raise
3 Sets
10-15 Reps
4
Skull Crusher
4 Sets
10-15 Reps
5
Bicep Curl (EZ Bar)
4 Sets
10-15 Reps
Day 3
1
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3
Underhand Lat Pulldown
3 Sets
10-15 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
2 Sets
6-10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
3
Pec Deck (Machine)
2 Sets
8-12 Reps
4
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
6
Seated Hamstring Curl
4 Sets
8-12 Reps
7
Cardio Of Choice
1 Set
15 mins
Day 1
1
Bench Press (Barbell)
2 Sets
6-10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
3
Pec Deck (Machine)
2 Sets
8-12 Reps
4
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
6
Seated Hamstring Curl
4 Sets
8-12 Reps
7
Cardio Of Choice
1 Set
15 mins
Day 2
1
Hack Squat
3 Sets
8-12 Reps
2
Leg Extension
3 Sets
8-12 Reps
3
Seated Calf Raise
3 Sets
10-15 Reps
4
Skull Crusher
4 Sets
10-15 Reps
5
Bicep Curl (EZ Bar)
4 Sets
10-15 Reps
Day 3
1
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3
Underhand Lat Pulldown
3 Sets
10-15 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
2 Sets
6-10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
3
Pec Deck (Machine)
2 Sets
8-12 Reps
4
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
6
Seated Hamstring Curl
4 Sets
8-12 Reps
7
Cardio Of Choice
1 Set
15 mins
Day 2
1
Hack Squat
3 Sets
8-12 Reps
2
Leg Extension
3 Sets
8-12 Reps
3
Seated Calf Raise
3 Sets
10-15 Reps
4
Skull Crusher
4 Sets
10-15 Reps
5
Bicep Curl (EZ Bar)
4 Sets
10-15 Reps
Day 3
1
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3
Underhand Lat Pulldown
3 Sets
10-15 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
2 Sets
6-10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
3
Pec Deck (Machine)
2 Sets
8-12 Reps
4
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
6
Seated Hamstring Curl
4 Sets
8-12 Reps
7
Cardio Of Choice
1 Set
15 mins
Day 2
1
Hack Squat
3 Sets
8-12 Reps
2
Leg Extension
3 Sets
8-12 Reps
3
Seated Calf Raise
3 Sets
10-15 Reps
4
Skull Crusher
4 Sets
10-15 Reps
5
Bicep Curl (EZ Bar)
4 Sets
10-15 Reps
Day 3
1
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3
Underhand Lat Pulldown
3 Sets
10-15 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
2 Sets
6-10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
3
Pec Deck (Machine)
2 Sets
8-12 Reps
4
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
6
Seated Hamstring Curl
4 Sets
8-12 Reps
7
Cardio Of Choice
1 Set
15 mins
Day 2
1
Hack Squat
3 Sets
8-12 Reps
2
Leg Extension
3 Sets
8-12 Reps
3
Seated Calf Raise
3 Sets
10-15 Reps
4
Skull Crusher
4 Sets
10-15 Reps
5
Bicep Curl (EZ Bar)
4 Sets
10-15 Reps
Day 3
1
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3
Underhand Lat Pulldown
3 Sets
10-15 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
2 Sets
6-10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
3
Pec Deck (Machine)
2 Sets
8-12 Reps
4
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
6
Seated Hamstring Curl
4 Sets
8-12 Reps
7
Cardio Of Choice
1 Set
15 mins
Day 2
1
Hack Squat
3 Sets
8-12 Reps
2
Leg Extension
3 Sets
8-12 Reps
3
Seated Calf Raise
3 Sets
10-15 Reps
4
Skull Crusher
4 Sets
10-15 Reps
5
Bicep Curl (EZ Bar)
4 Sets
10-15 Reps
Day 3
1
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3
Underhand Lat Pulldown
3 Sets
10-15 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
3
Pec Deck (Machine)
3 Sets
8-12 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
6
Seated Hamstring Curl
3 Sets
8-12 Reps
7
Seated Hamstring Curl
3 Sets
10-15 Reps
8
Cardio Of Choice
1 Set
15 mins
Day 2
1
Hack Squat
3 Sets
3 Sets
8-12 Reps
10-15 Reps
2
Seated Calf Raise
3 Sets
10-15 Reps
3
Skull Crusher
5 Sets
10-15 Reps
4
Bicep Curl (EZ Bar)
5 Sets
10-15 Reps
5
Cardio Of Choice
1 Set
15 mins
Day 3
1
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
2
Lat Pulldown
4 Sets
8-12 Reps
3
Underhand Lat Pulldown
4 Sets
10-15 Reps
4
Chest Supported Row (Machine)
4 Sets
8-12 Reps
5
Incline Curl (Dumbbell)
4 Sets
10-15 Reps
6
Cardio Of Choice
1 Set
15 mins
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
3
Pec Deck (Machine)
3 Sets
8-12 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
6
Seated Hamstring Curl
3 Sets
8-12 Reps
7
Seated Hamstring Curl
3 Sets
10-15 Reps
8
Cardio Of Choice
1 Set
15 mins
Day 2
1
Hack Squat
3 Sets
3 Sets
8-12 Reps
10-15 Reps
2
Seated Calf Raise
3 Sets
10-15 Reps
3
Skull Crusher
5 Sets
10-15 Reps
4
Bicep Curl (EZ Bar)
5 Sets
10-15 Reps
5
Cardio Of Choice
1 Set
15 mins
Day 3
1
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
2
Lat Pulldown
4 Sets
8-12 Reps
3
Underhand Lat Pulldown
4 Sets
10-15 Reps
4
Chest Supported Row (Machine)
4 Sets
8-12 Reps
5
Incline Curl (Dumbbell)
4 Sets
10-15 Reps
6
Cardio Of Choice
1 Set
15 mins
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
3
Pec Deck (Machine)
3 Sets
8-12 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
6
Seated Hamstring Curl
3 Sets
8-12 Reps
7
Seated Hamstring Curl
3 Sets
10-15 Reps
8
Cardio Of Choice
1 Set
15 mins
Day 2
1
Hack Squat
3 Sets
3 Sets
8-12 Reps
10-15 Reps
2
Seated Calf Raise
3 Sets
10-15 Reps
3
Skull Crusher
5 Sets
10-15 Reps
4
Bicep Curl (EZ Bar)
5 Sets
10-15 Reps
5
Cardio Of Choice
1 Set
15 mins
Day 3
1
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
2
Lat Pulldown
4 Sets
8-12 Reps
3
Underhand Lat Pulldown
4 Sets
10-15 Reps
4
Chest Supported Row (Machine)
4 Sets
8-12 Reps
5
Incline Curl (Dumbbell)
4 Sets
10-15 Reps
6
Cardio Of Choice
1 Set
15 mins
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
2
Pec Deck (Machine)
2 Sets
8-12 Reps
3
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
4
Seated Hamstring Curl
3 Sets
8-12 Reps
5
Cardio Of Choice
1 Set
15 mins
Day 2
1
Hack Squat
3 Sets
8-12 Reps
2
Seated Calf Raise
3 Sets
10-15 Reps
3
Skull Crusher
3 Sets
10-15 Reps
4
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
Day 3
1
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
2
Lat Pulldown
2 Sets
8-12 Reps
3
Underhand Lat Pulldown
2 Sets
10-15 Reps
4
Chest Supported Row (Machine)
2 Sets
8-12 Reps
5
Incline Curl (Dumbbell)
3 Sets
10-15 Reps