Program Description
Just to make a quick but good workout programme with several workouts
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Athletics, Muscle & Sculpting
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedJul 01, 2024 06:50
- Last EditedJul 08, 2024 03:08
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
2
Incline Bench Press (Dumbbell)
4
8-12 reps
3
Decline Bench Press (Barbell)
4
8-12 reps
4
Chest Fly (Dumbbell)
4
10 reps
5
Cable Crossover
4
12 reps
6
Incline Chest Fly (Dumbbell)
4
10-12 reps
7
Reverse Abs Crunch (Bodyweight)
3
25 reps
8
Plank
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
2
Chin-Up (Bodyweight)
4
10 reps
3
Dumbbell Row
4
10-12 reps
4
Romanian Deadlift (Barbell)
4
8-10 reps
5
Face Pull
4
10-15 reps
6
Meadow Row
4
10-12 reps
7
Plank
4
8
Sit Up
4
10-25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8-12 reps
2
High Pull
4
5-8 reps
3
Lateral Raise (Dumbbell)
4
10-12 reps
4
Rear Delt Row
4
10-12 reps
5
Face Pull
4
10-15 reps
6
Shrug (Dumbbell)
4
10 reps
7
Abs Crunch (Bodyweight)
4
10-15 reps
8
Plank
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
4
5-8 reps
2
Squat (Smith Machine)
4
8-10 reps
3
Split Squat (Smith Machine)
4
5-8 reps
4
Back Extension (Weighted)
4
10-15 reps
5
Hip Abductor (Machine)
4
8-10 reps
6
Lunge (Kettlebell)
4
8-10 reps
7
Plank
4
8
Wood Chop
4
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-15 reps
2
Single Arm Pushdown
4
8-12 reps
3
Skull Crusher (Barbell)
4
8-10 reps
4
Tricep Rope Push Down (Cable)
4
10-15 reps
5
Alternating Dumbbell Curl
4
8-10 reps
6
Bicep Curl (EZ Bar)
4
8-10 reps
7
Cable Crunch
4
8-12 reps
8
Russian Twist
4
8-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
2
Incline Bench Press (Dumbbell)
4
8-12 reps
3
Decline Bench Press (Barbell)
4
8-12 reps
4
Chest Fly (Dumbbell)
4
10 reps
5
Cable Crossover
4
12 reps
6
Incline Chest Fly (Dumbbell)
4
10-12 reps
7
Reverse Abs Crunch (Bodyweight)
3
25 reps
8
Plank
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10-12 reps
2
Dumbbell Row
4
8-10 reps
3
Underhand Lat Pulldown
4
10-12 reps
4
Seated Wide-Grip Row (Cable)
4
10-12 reps
5
Deadlift (Smith Machine)
4
8-10 reps
6
Hyperextension
4
8-15 reps
7
Side Bend (Dumbbell)
4
15-20 reps
8
V-Up
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-10 reps
2
One Arm Lateral Raise (Dumbbell)
4
10-12 reps
3
Rear Delt Fly (Dumbbell)
4
8-12 reps
4
Push Press (Barbell)
4
10-12 reps
5
Seated Overhead Press (Dumbbell)
4
8-10 reps
6
Shrug (Dumbbell)
4
10-15 reps
7
Plank
4
8
V-Up
4
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
8-10 reps
2
Leg Extension
4
10-15 reps
3
Leg Press
4
8-10 reps
4
Hamstring Curl
4
8-10 reps
5
Hip Thrust (Barbell)
4
8-12 reps
6
Standing Calf Raise
4
10-15 reps
7
Reverse Abs Crunch (Bodyweight)
4
10-25 reps
8
Side Bend (Dumbbell)
4
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10-12 reps
2
Dip (Bodyweight)
4
8-12 reps
3
Bicep Curl (Cable)
4
8-10 reps
4
Hammer Curl
4
8-12 reps
5
Single Arm Pushdown
4
8-10 reps
6
Tricep Extension (Cable)
4
8-12 reps
7
Side Bend (Dumbbell)
4
10-15 reps
8
Plank
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
2
Incline Bench Press (Dumbbell)
4
10-12 reps
3
Dip (Bodyweight)
3
4
Dumbbell Bench Pullover
4
8-10 reps
5
Pec Fly (Dumbbell)
4
8-10 reps
6
Push Up
4
10-25 reps
7
Plank
3
8
Side Plank
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10-12 reps
2
Dumbbell Row
4
8-10 reps
3
Underhand Lat Pulldown
4
10-12 reps
4
Seated Wide-Grip Row (Cable)
4
10-12 reps
5
Deadlift (Smith Machine)
4
8-10 reps
6
Hyperextension
4
8-15 reps
7
Side Bend (Dumbbell)
4
15-20 reps
8
V-Up
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8-12 reps
2
High Pull
4
5-8 reps
3
Lateral Raise (Dumbbell)
4
10-12 reps
4
Rear Delt Row
4
10-12 reps
5
Face Pull
4
10-15 reps
6
Shrug (Dumbbell)
4
10 reps
7
Abs Crunch (Bodyweight)
4
10-15 reps
8
Plank
4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
4
5-8 reps
2
Squat (Smith Machine)
4
8-10 reps
3
Split Squat (Smith Machine)
4
5-8 reps
4
Back Extension (Weighted)
4
10-15 reps
5
Hip Abductor (Machine)
4
8-10 reps
6
Lunge (Kettlebell)
4
8-10 reps
7
Plank
4
8
Wood Chop
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-15 reps
2
Single Arm Pushdown
4
8-12 reps
3
Skull Crusher (Barbell)
4
8-10 reps
4
Tricep Rope Push Down (Cable)
4
10-15 reps
5
Alternating Dumbbell Curl
4
8-10 reps
6
Bicep Curl (EZ Bar)
4
8-10 reps
7
Cable Crunch
4
8-12 reps
8
Russian Twist
4
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
2
Incline Bench Press (Dumbbell)
4
8-12 reps
3
Decline Bench Press (Barbell)
4
8-12 reps
4
Chest Fly (Dumbbell)
4
10 reps
5
Cable Crossover
4
12 reps
6
Incline Chest Fly (Dumbbell)
4
10-12 reps
7
Reverse Abs Crunch (Bodyweight)
3
25 reps
8
Plank
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
2
Chin-Up (Bodyweight)
4
10 reps
3
Dumbbell Row
4
10-12 reps
4
Romanian Deadlift (Barbell)
4
8-10 reps
5
Face Pull
4
10-15 reps
6
Meadow Row
4
10-12 reps
7
Plank
4
8
Sit Up
4
10-25 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8-12 reps
2
High Pull
4
5-8 reps
3
Lateral Raise (Dumbbell)
4
10-12 reps
4
Rear Delt Row
4
10-12 reps
5
Face Pull
4
10-15 reps
6
Shrug (Dumbbell)
4
10 reps
7
Abs Crunch (Bodyweight)
4
10-15 reps
8
Plank
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
8-10 reps
2
Leg Extension
4
10-15 reps
3
Leg Press
4
8-10 reps
4
Hamstring Curl
4
8-10 reps
5
Hip Thrust (Barbell)
4
8-12 reps
6
Standing Calf Raise
4
10-15 reps
7
Reverse Abs Crunch (Bodyweight)
4
10-25 reps
8
Side Bend (Dumbbell)
4
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10-12 reps
2
Dip (Bodyweight)
4
8-12 reps
3
Bicep Curl (Cable)
4
8-10 reps
4
Hammer Curl
4
8-12 reps
5
Single Arm Pushdown
4
8-10 reps
6
Tricep Extension (Cable)
4
8-12 reps
7
Side Bend (Dumbbell)
4
10-15 reps
8
Plank
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
2
Incline Bench Press (Dumbbell)
4
10-12 reps
3
Dip (Bodyweight)
3
4
Dumbbell Bench Pullover
4
8-10 reps
5
Pec Fly (Dumbbell)
4
8-10 reps
6
Push Up
4
10-25 reps
7
Plank
3
8
Side Plank
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10-12 reps
2
Dumbbell Row
4
8-10 reps
3
Underhand Lat Pulldown
4
10-12 reps
4
Seated Wide-Grip Row (Cable)
4
10-12 reps
5
Deadlift (Smith Machine)
4
8-10 reps
6
Hyperextension
4
8-15 reps
7
Side Bend (Dumbbell)
4
15-20 reps
8
V-Up
4
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-10 reps
2
One Arm Lateral Raise (Dumbbell)
4
10-12 reps
3
Rear Delt Fly (Dumbbell)
4
8-12 reps
4
Push Press (Barbell)
4
10-12 reps
5
Seated Overhead Press (Dumbbell)
4
8-10 reps
6
Shrug (Dumbbell)
4
10-15 reps
7
Plank
4
8
V-Up
4
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
8-10 reps
2
Leg Extension
4
10-15 reps
3
Leg Press
4
8-10 reps
4
Hamstring Curl
4
8-10 reps
5
Hip Thrust (Barbell)
4
8-12 reps
6
Standing Calf Raise
4
10-15 reps
7
Reverse Abs Crunch (Bodyweight)
4
10-25 reps
8
Side Bend (Dumbbell)
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-15 reps
2
Single Arm Pushdown
4
8-12 reps
3
Skull Crusher (Barbell)
4
8-10 reps
4
Tricep Rope Push Down (Cable)
4
10-15 reps
5
Alternating Dumbbell Curl
4
8-10 reps
6
Bicep Curl (EZ Bar)
4
8-10 reps
7
Cable Crunch
4
8-12 reps
8
Russian Twist
4
8-10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
2
Incline Bench Press (Dumbbell)
4
8-12 reps
3
Decline Bench Press (Barbell)
4
8-12 reps
4
Chest Fly (Dumbbell)
4
10 reps
5
Cable Crossover
4
12 reps
6
Incline Chest Fly (Dumbbell)
4
10-12 reps
7
Reverse Abs Crunch (Bodyweight)
3
25 reps
8
Plank
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
2
Chin-Up (Bodyweight)
4
10 reps
3
Dumbbell Row
4
10-12 reps
4
Romanian Deadlift (Barbell)
4
8-10 reps
5
Face Pull
4
10-15 reps
6
Meadow Row
4
10-12 reps
7
Plank
4
8
Sit Up
4
10-25 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8-12 reps
2
High Pull
4
5-8 reps
3
Lateral Raise (Dumbbell)
4
10-12 reps
4
Rear Delt Row
4
10-12 reps
5
Face Pull
4
10-15 reps
6
Shrug (Dumbbell)
4
10 reps
7
Abs Crunch (Bodyweight)
4
10-15 reps
8
Plank
4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
4
5-8 reps
2
Squat (Smith Machine)
4
8-10 reps
3
Split Squat (Smith Machine)
4
5-8 reps
4
Back Extension (Weighted)
4
10-15 reps
5
Hip Abductor (Machine)
4
8-10 reps
6
Lunge (Kettlebell)
4
8-10 reps
7
Plank
4
8
Wood Chop
4
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-15 reps
2
Single Arm Pushdown
4
8-12 reps
3
Skull Crusher (Barbell)
4
8-10 reps
4
Tricep Rope Push Down (Cable)
4
10-15 reps
5
Alternating Dumbbell Curl
4
8-10 reps
6
Bicep Curl (EZ Bar)
4
8-10 reps
7
Cable Crunch
4
8-12 reps
8
Russian Twist
4
8-10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
2
Incline Bench Press (Dumbbell)
4
10-12 reps
3
Dip (Bodyweight)
3
4
Dumbbell Bench Pullover
4
8-10 reps
5
Pec Fly (Dumbbell)
4
8-10 reps
6
Push Up
4
10-25 reps
7
Plank
3
8
Side Plank
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10-12 reps
2
Dumbbell Row
4
8-10 reps
3
Underhand Lat Pulldown
4
10-12 reps
4
Seated Wide-Grip Row (Cable)
4
10-12 reps
5
Deadlift (Smith Machine)
4
8-10 reps
6
Hyperextension
4
8-15 reps
7
Side Bend (Dumbbell)
4
15-20 reps
8
V-Up
4
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-10 reps
2
One Arm Lateral Raise (Dumbbell)
4
10-12 reps
3
Rear Delt Fly (Dumbbell)
4
8-12 reps
4
Push Press (Barbell)
4
10-12 reps
5
Seated Overhead Press (Dumbbell)
4
8-10 reps
6
Shrug (Dumbbell)
4
10-15 reps
7
Plank
4
8
V-Up
4
10-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
8-10 reps
2
Leg Extension
4
10-15 reps
3
Leg Press
4
8-10 reps
4
Hamstring Curl
4
8-10 reps
5
Hip Thrust (Barbell)
4
8-12 reps
6
Standing Calf Raise
4
10-15 reps
7
Reverse Abs Crunch (Bodyweight)
4
10-25 reps
8
Side Bend (Dumbbell)
4
10-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10-12 reps
2
Dip (Bodyweight)
4
8-12 reps
3
Bicep Curl (Cable)
4
8-10 reps
4
Hammer Curl
4
8-12 reps
5
Single Arm Pushdown
4
8-10 reps
6
Tricep Extension (Cable)
4
8-12 reps
7
Side Bend (Dumbbell)
4
10-15 reps
8
Plank
4
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
2
Incline Bench Press (Dumbbell)
4
10-12 reps
3
Dip (Bodyweight)
3
4
Dumbbell Bench Pullover
4
8-10 reps
5
Pec Fly (Dumbbell)
4
8-10 reps
6
Push Up
4
10-25 reps
7
Plank
3
8
Side Plank
3
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
8-12 Reps
2
Incline Bench Press (Dumbbell)4 Sets
8-12 Reps
3
Decline Bench Press (Barbell)4 Sets
8-12 Reps
4
Chest Fly (Dumbbell)4 Sets
10 Reps
5
Cable Crossover4 Sets
12 Reps
6
Incline Chest Fly (Dumbbell)4 Sets
10-12 Reps
7
Reverse Abs Crunch (Bodyweight)3 Sets
25 Reps
8
Plank3 Sets
Day 2
1
Bent Over Row (Barbell)4 Sets
10-12 Reps
2
Dumbbell Row4 Sets
8-10 Reps
3
Underhand Lat Pulldown4 Sets
10-12 Reps
4
Seated Wide-Grip Row (Cable)4 Sets
10-12 Reps
5
Deadlift (Smith Machine)4 Sets
8-10 Reps
6
Hyperextension4 Sets
8-15 Reps
7
Side Bend (Dumbbell)4 Sets
15-20 Reps
8
V-Up4 Sets
10 Reps
Day 6
1
Bench Press (Dumbbell)4 Sets
10-12 Reps
2
Incline Bench Press (Dumbbell)4 Sets
10-12 Reps
3
Dip (Bodyweight)3 Sets
4
Dumbbell Bench Pullover4 Sets
8-10 Reps
5
Pec Fly (Dumbbell)4 Sets
8-10 Reps
6
Push Up4 Sets
10-25 Reps
7
Plank3 Sets
8
Side Plank3 Sets
Day 3
1
Military Press (Barbell)4 Sets
8-12 Reps
2
High Pull4 Sets
5-8 Reps
3
Lateral Raise (Dumbbell)4 Sets
10-12 Reps
4
Rear Delt Row4 Sets
10-12 Reps
5
Face Pull4 Sets
10-15 Reps
6
Shrug (Dumbbell)4 Sets
10 Reps
7
Abs Crunch (Bodyweight)4 Sets
10-15 Reps
8
Plank4 Sets
Day 4
1
Squat (Low Bar)4 Sets
8-10 Reps
2
Leg Extension4 Sets
10-15 Reps
3
Leg Press4 Sets
8-10 Reps
4
Hamstring Curl4 Sets
8-10 Reps
5
Hip Thrust (Barbell)4 Sets
8-12 Reps
6
Standing Calf Raise4 Sets
10-15 Reps
7
Reverse Abs Crunch (Bodyweight)4 Sets
10-25 Reps
8
Side Bend (Dumbbell)4 Sets
10-15 Reps
Day 5
1
Tricep Pushdown (Cable)4 Sets
10-15 Reps
2
Single Arm Pushdown4 Sets
8-12 Reps
3
Skull Crusher (Barbell)4 Sets
8-10 Reps
4
Tricep Rope Push Down (Cable)4 Sets
10-15 Reps
5
Alternating Dumbbell Curl4 Sets
8-10 Reps
6
Bicep Curl (EZ Bar)4 Sets
8-10 Reps
7
Cable Crunch4 Sets
8-12 Reps
8
Russian Twist4 Sets
8-10 Reps