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Faresarnold
by Marwan H.
3 athletes joined
Program Description
Get jacked
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
May 01, 2024 07:50
Last Edited
May 07, 2024 10:47
down_app
Week 1
1 / 12 Weeks
Day 1
1
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
2
Leg Press
1 Set
2 Sets
30 Reps
15 Reps
@10
@10
3
Straight Leg Calf Raise
1 Set
1 Set
12-15 Reps
-
@10
@10
4
Single Leg Hip Thrust
1 Set
1 Set
10-12 Reps
-
@10
@10
Day 2
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
-
-
@9
@9
@10
2
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
3
Cable Chest Press
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
4
Bicep Curl (Cable)
1 Set
1 Set
10-12 Reps
-
@10
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
-
@10
@10
Day 3
1
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
8-10 Reps
-
@9
@9
2
Leg Extension
1 Set
2 Sets
30 Reps
15 Reps
@10
@10
3
Single Leg Hip Thrust
1 Set
1 Set
10-12 Reps
-
@10
@10
4
Straight Leg Calf Raise
1 Set
1 Set
12-15 Reps
-
@10
@10
Day 4
1
Single Arm High Row (Cable)
1 Set
2 Sets
8-12 Reps
-
@9
@9
2
Chest Fly (Cable)
1 Set
2 Sets
8-12 Reps
-
@9
@9
3
Lateral Raise (Cable)
1 Set
2 Sets
10-12 Reps
-
@10
4
Preacher Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
-
@10
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
-
@10
@10
Day 2
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
-
-
@9
@9
@10
2
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
3
Cable Chest Press
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
4
Bicep Curl (Cable)
1 Set
1 Set
10-12 Reps
-
@10
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
-
@10
@10
Day 3
1
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
8-10 Reps
-
@9
@9
2
Leg Extension
1 Set
2 Sets
30 Reps
15 Reps
@10
@10
3
Single Leg Hip Thrust
1 Set
1 Set
10-12 Reps
-
@10
@10
4
Straight Leg Calf Raise
1 Set
1 Set
12-15 Reps
-
@10
@10
Day 4
1
Single Arm High Row (Cable)
1 Set
2 Sets
8-12 Reps
-
@9
@9
2
Chest Fly (Cable)
1 Set
2 Sets
8-12 Reps
-
@9
@9
3
Lateral Raise (Cable)
1 Set
2 Sets
10-12 Reps
-
@10
4
Preacher Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
-
@10
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
-
@10
@10
Day 1
1
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
2
Leg Press
1 Set
2 Sets
30 Reps
15 Reps
@10
@10
3
Straight Leg Calf Raise
1 Set
1 Set
12-15 Reps
-
@10
@10
4
Single Leg Hip Thrust
1 Set
1 Set
10-12 Reps
-
@10
@10
Day 1
1
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
2
Leg Press
1 Set
2 Sets
30 Reps
15 Reps
@10
@10
3
Straight Leg Calf Raise
1 Set
1 Set
12-15 Reps
-
@10
@10
4
Single Leg Hip Thrust
1 Set
1 Set
10-12 Reps
-
@10
@10
Day 2
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
-
-
@9
@9
@10
2
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
3
Cable Chest Press
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
4
Bicep Curl (Cable)
1 Set
1 Set
10-12 Reps
-
@10
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
-
@10
@10
Day 3
1
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
8-10 Reps
-
@9
@9
2
Leg Extension
1 Set
2 Sets
30 Reps
15 Reps
@10
@10
3
Single Leg Hip Thrust
1 Set
1 Set
10-12 Reps
-
@10
@10
4
Straight Leg Calf Raise
1 Set
1 Set
12-15 Reps
-
@10
@10
Day 4
1
Single Arm High Row (Cable)
1 Set
2 Sets
8-12 Reps
-
@9
@9
2
Chest Fly (Cable)
1 Set
2 Sets
8-12 Reps
-
@9
@9
3
Lateral Raise (Cable)
1 Set
2 Sets
10-12 Reps
-
@10
4
Preacher Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
-
@10
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
-
@10
@10
Day 1
1
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
2
Leg Press
1 Set
2 Sets
30 Reps
15 Reps
@10
@10
3
Straight Leg Calf Raise
1 Set
1 Set
12-15 Reps
-
@10
@10
4
Single Leg Hip Thrust
1 Set
1 Set
10-12 Reps
-
@10
@10
Day 2
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
-
-
@9
@9
@10
2
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
3
Cable Chest Press
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
4
Bicep Curl (Cable)
1 Set
1 Set
10-12 Reps
-
@10
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
-
@10
@10
Day 3
1
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
8-10 Reps
-
@9
@9
2
Leg Extension
1 Set
2 Sets
30 Reps
15 Reps
@10
@10
3
Single Leg Hip Thrust
1 Set
1 Set
10-12 Reps
-
@10
@10
4
Straight Leg Calf Raise
1 Set
1 Set
12-15 Reps
-
@10
@10
Day 4
1
Single Arm High Row (Cable)
1 Set
2 Sets
8-12 Reps
-
@9
@9
2
Chest Fly (Cable)
1 Set
2 Sets
8-12 Reps
-
@9
@9
3
Lateral Raise (Cable)
1 Set
2 Sets
10-12 Reps
-
@10
4
Preacher Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
-
@10
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
-
@10
@10
Day 1
1
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
2
Leg Press
1 Set
2 Sets
30 Reps
15 Reps
@10
@10
3
Straight Leg Calf Raise
1 Set
1 Set
12-15 Reps
-
@10
@10
4
Single Leg Hip Thrust
1 Set
1 Set
10-12 Reps
-
@10
@10
Day 2
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
-
-
@9
@9
@10
2
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
3
Cable Chest Press
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
4
Bicep Curl (Cable)
1 Set
1 Set
10-12 Reps
-
@10
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
-
@10
@10
Day 3
1
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
8-10 Reps
-
@9
@9
2
Leg Extension
1 Set
2 Sets
30 Reps
15 Reps
@10
@10
3
Single Leg Hip Thrust
1 Set
1 Set
10-12 Reps
-
@10
@10
4
Straight Leg Calf Raise
1 Set
1 Set
12-15 Reps
-
@10
@10
Day 4
1
Single Arm High Row (Cable)
1 Set
2 Sets
8-12 Reps
-
@9
@9
2
Chest Fly (Cable)
1 Set
2 Sets
8-12 Reps
-
@9
@9
3
Lateral Raise (Cable)
1 Set
2 Sets
10-12 Reps
-
@10
4
Preacher Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
-
@10
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
-
@10
@10
Day 1
1
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
2
Leg Press
1 Set
2 Sets
30 Reps
15 Reps
@10
@10
3
Straight Leg Calf Raise
1 Set
1 Set
12-15 Reps
-
@10
@10
4
Single Leg Hip Thrust
1 Set
1 Set
10-12 Reps
-
@10
@10
Day 2
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
-
-
@9
@9
@10
2
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
3
Cable Chest Press
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
4
Bicep Curl (Cable)
1 Set
1 Set
10-12 Reps
-
@10
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
-
@10
@10
Day 3
1
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
8-10 Reps
-
@9
@9
2
Leg Extension
1 Set
2 Sets
30 Reps
15 Reps
@10
@10
3
Single Leg Hip Thrust
1 Set
1 Set
10-12 Reps
-
@10
@10
4
Straight Leg Calf Raise
1 Set
1 Set
12-15 Reps
-
@10
@10
Day 4
1
Single Arm High Row (Cable)
1 Set
2 Sets
8-12 Reps
-
@9
@9
2
Chest Fly (Cable)
1 Set
2 Sets
8-12 Reps
-
@9
@9
3
Lateral Raise (Cable)
1 Set
2 Sets
10-12 Reps
-
@10
4
Preacher Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
-
@10
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
-
@10
@10
Day 1
1
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
2
Leg Press
1 Set
2 Sets
30 Reps
15 Reps
@10
@10
3
Straight Leg Calf Raise
1 Set
1 Set
12-15 Reps
-
@10
@10
4
Single Leg Hip Thrust
1 Set
1 Set
10-12 Reps
-
@10
@10
Day 2
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
-
-
@9
@9
@10
2
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
3
Cable Chest Press
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
4
Bicep Curl (Cable)
1 Set
1 Set
10-12 Reps
-
@10
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
-
@10
@10
Day 3
1
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
8-10 Reps
-
@9
@9
2
Leg Extension
1 Set
2 Sets
30 Reps
15 Reps
@10
@10
3
Single Leg Hip Thrust
1 Set
1 Set
10-12 Reps
-
@10
@10
4
Straight Leg Calf Raise
1 Set
1 Set
12-15 Reps
-
@10
@10
Day 4
1
Single Arm High Row (Cable)
1 Set
2 Sets
8-12 Reps
-
@9
@9
2
Chest Fly (Cable)
1 Set
2 Sets
8-12 Reps
-
@9
@9
3
Lateral Raise (Cable)
1 Set
2 Sets
10-12 Reps
-
@10
4
Preacher Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
-
@10
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
-
@10
@10
Day 1
1
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
2
Leg Press
1 Set
2 Sets
30 Reps
15 Reps
@10
@10
3
Straight Leg Calf Raise
1 Set
1 Set
12-15 Reps
-
@10
@10
4
Single Leg Hip Thrust
1 Set
1 Set
10-12 Reps
-
@10
@10
Day 2
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
-
-
@9
@9
@10
2
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
3
Cable Chest Press
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
4
Bicep Curl (Cable)
1 Set
1 Set
10-12 Reps
-
@10
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
-
@10
@10
Day 3
1
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
8-10 Reps
-
@9
@9
2
Leg Extension
1 Set
2 Sets
30 Reps
15 Reps
@10
@10
3
Single Leg Hip Thrust
1 Set
1 Set
10-12 Reps
-
@10
@10
4
Straight Leg Calf Raise
1 Set
1 Set
12-15 Reps
-
@10
@10
Day 4
1
Single Arm High Row (Cable)
1 Set
2 Sets
8-12 Reps
-
@9
@9
2
Chest Fly (Cable)
1 Set
2 Sets
8-12 Reps
-
@9
@9
3
Lateral Raise (Cable)
1 Set
2 Sets
10-12 Reps
-
@10
4
Preacher Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
-
@10
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
-
@10
@10
Day 1
1
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
2
Leg Press
1 Set
2 Sets
30 Reps
15 Reps
@10
@10
3
Straight Leg Calf Raise
1 Set
1 Set
12-15 Reps
-
@10
@10
4
Single Leg Hip Thrust
1 Set
1 Set
10-12 Reps
-
@10
@10
Day 2
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
-
-
@9
@9
@10
2
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
3
Cable Chest Press
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
4
Bicep Curl (Cable)
1 Set
1 Set
10-12 Reps
-
@10
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
-
@10
@10
Day 3
1
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
8-10 Reps
-
@9
@9
2
Leg Extension
1 Set
2 Sets
30 Reps
15 Reps
@10
@10
3
Single Leg Hip Thrust
1 Set
1 Set
10-12 Reps
-
@10
@10
4
Straight Leg Calf Raise
1 Set
1 Set
12-15 Reps
-
@10
@10
Day 4
1
Single Arm High Row (Cable)
1 Set
2 Sets
8-12 Reps
-
@9
@9
2
Chest Fly (Cable)
1 Set
2 Sets
8-12 Reps
-
@9
@9
3
Lateral Raise (Cable)
1 Set
2 Sets
10-12 Reps
-
@10
4
Preacher Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
-
@10
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
-
@10
@10
Day 1
1
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
2
Leg Press
1 Set
2 Sets
30 Reps
15 Reps
@10
@10
3
Straight Leg Calf Raise
1 Set
1 Set
12-15 Reps
-
@10
@10
4
Single Leg Hip Thrust
1 Set
1 Set
10-12 Reps
-
@10
@10
Day 2
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
-
-
@9
@9
@10
2
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
3
Cable Chest Press
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
4
Bicep Curl (Cable)
1 Set
1 Set
10-12 Reps
-
@10
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
-
@10
@10
Day 3
1
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
8-10 Reps
-
@9
@9
2
Leg Extension
1 Set
2 Sets
30 Reps
15 Reps
@10
@10
3
Single Leg Hip Thrust
1 Set
1 Set
10-12 Reps
-
@10
@10
4
Straight Leg Calf Raise
1 Set
1 Set
12-15 Reps
-
@10
@10
Day 4
1
Single Arm High Row (Cable)
1 Set
2 Sets
8-12 Reps
-
@9
@9
2
Chest Fly (Cable)
1 Set
2 Sets
8-12 Reps
-
@9
@9
3
Lateral Raise (Cable)
1 Set
2 Sets
10-12 Reps
-
@10
4
Preacher Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
-
@10
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
-
@10
@10
Day 1
1
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
2
Leg Press
1 Set
2 Sets
30 Reps
15 Reps
@10
@10
3
Straight Leg Calf Raise
1 Set
1 Set
12-15 Reps
-
@10
@10
4
Single Leg Hip Thrust
1 Set
1 Set
10-12 Reps
-
@10
@10
Day 2
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
-
-
@9
@9
@10
2
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
3
Cable Chest Press
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
4
Bicep Curl (Cable)
1 Set
1 Set
10-12 Reps
-
@10
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
-
@10
@10
Day 3
1
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
8-10 Reps
-
@9
@9
2
Leg Extension
1 Set
2 Sets
30 Reps
15 Reps
@10
@10
3
Single Leg Hip Thrust
1 Set
1 Set
10-12 Reps
-
@10
@10
4
Straight Leg Calf Raise
1 Set
1 Set
12-15 Reps
-
@10
@10
Day 4
1
Single Arm High Row (Cable)
1 Set
2 Sets
8-12 Reps
-
@9
@9
2
Chest Fly (Cable)
1 Set
2 Sets
8-12 Reps
-
@9
@9
3
Lateral Raise (Cable)
1 Set
2 Sets
10-12 Reps
-
@10
4
Preacher Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
-
@10
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
-
@10
@10
Day 1
1
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
2
Leg Press
1 Set
2 Sets
30 Reps
15 Reps
@10
@10
3
Straight Leg Calf Raise
1 Set
1 Set
12-15 Reps
-
@10
@10
4
Single Leg Hip Thrust
1 Set
1 Set
10-12 Reps
-
@10
@10
Day 2
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
-
-
@9
@9
@10
2
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
3
Cable Chest Press
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
4
Bicep Curl (Cable)
1 Set
1 Set
10-12 Reps
-
@10
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
-
@10
@10
Day 3
1
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
8-10 Reps
-
@9
@9
2
Leg Extension
1 Set
2 Sets
30 Reps
15 Reps
@10
@10
3
Single Leg Hip Thrust
1 Set
1 Set
10-12 Reps
-
@10
@10
4
Straight Leg Calf Raise
1 Set
1 Set
12-15 Reps
-
@10
@10
Day 4
1
Single Arm High Row (Cable)
1 Set
2 Sets
8-12 Reps
-
@9
@9
2
Chest Fly (Cable)
1 Set
2 Sets
8-12 Reps
-
@9
@9
3
Lateral Raise (Cable)
1 Set
2 Sets
10-12 Reps
-
@10
4
Preacher Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
-
@10
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
-
@10
@10