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Fight ya dad this christmas
by Cam
1 athletes joined
Program Description
Look good, feel shit, rest tomorrow
Program Overview
Level
Intermediate, Novice
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
70 minutes
Created
May 25, 2024 10:38
Last Edited
May 27, 2024 07:45
down_app
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
3 Sets
10 Reps
6 Reps
@5
@10
2
Chest Fly (Machine)
3 Sets
10 Reps
@8
3
Single Arm Rear Delt Fly
3 Sets
8 Reps
@8
4
Lateral Raise (Cable)
3 Sets
8 Reps
@8
5A
Upright Row (Barbell)
3 Sets
10 Reps
@8
5B
Push Press (Barbell)
3 Sets
10 Reps
@8
6
Dip (Bodyweight)
1 Set
20 Reps
@10
Day 2
1
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@5
2
Belt Squat Stiff Leg Deadlifts
1 Set
3 Sets
10 Reps
10 Reps
@5
@8
3
Belt Squat
1 Set
3 Sets
10 Reps
12 Reps
@5
@10
4
Leg Extension
2 Sets
1 Set
10 Reps
20 Reps
@8
@10
Day 3
1
Lat Pulldown
1 Set
3 Sets
10 Reps
10 Reps
@5
@8
2
Chest Supported Row (Machine)
3 Sets
10 Reps
@10
3
Underhand Lat Pulldown
3 Sets
10 Reps
@8
4
Bicep Curl (Cable)
3 Sets
1 Set
8 Reps
15 Reps
@8
@10
5
Hammer Curl
3 Sets
6 Reps
@10
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
3 Sets
10 Reps
6 Reps
@5
@10
2
Chest Fly (Cable)
3 Sets
8 Reps
@8
3
Single Arm Incline Press
3 Sets
6 Reps
@8
4
Tricep Kickback
3 Sets
8 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
6 Reps
@10
6
Dip (Bodyweight)
3 Sets
15 Reps
@10
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
10 Reps
5 Reps
5 Reps
5 Reps
@5
@6
@8
@10
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
3
Seated Hamstring Curl
3 Sets
10 Reps
@8
4
Glute-Ham Raise
3 Sets
10 Reps
@8
5
Abs Crunch (Weighted)
3 Sets
10 Reps
@10
Day 6
1
Lat Pulldown (Single Arm)
1 Set
3 Sets
10 Reps
6 Reps
@5
@10
2
Meadow Row
3 Sets
6 Reps
@8
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8
4
Bicep Curl (Cable)
3 Sets
8 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
6 Reps
@10
6
Cable Shrugs
3 Sets
10 Reps
@8
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
3 Sets
10 Reps
6 Reps
@5
@10
2
Chest Fly (Machine)
3 Sets
10 Reps
@8
3
Single Arm Rear Delt Fly
3 Sets
8 Reps
@8
4
Lateral Raise (Cable)
3 Sets
8 Reps
@8
5A
Upright Row (Barbell)
3 Sets
10 Reps
@8
5B
Push Press (Barbell)
3 Sets
10 Reps
@8
6
Dip (Bodyweight)
1 Set
20 Reps
@10
Day 2
1
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@5
2
Belt Squat Stiff Leg Deadlifts
1 Set
3 Sets
10 Reps
10 Reps
@5
@8
3
Belt Squat
1 Set
3 Sets
10 Reps
12 Reps
@5
@10
4
Leg Extension
2 Sets
1 Set
10 Reps
20 Reps
@8
@10
Day 3
1
Lat Pulldown
1 Set
3 Sets
10 Reps
10 Reps
@5
@8
2
Chest Supported Row (Machine)
3 Sets
10 Reps
@10
3
Underhand Lat Pulldown
3 Sets
10 Reps
@8
4
Bicep Curl (Cable)
3 Sets
1 Set
8 Reps
15 Reps
@8
@10
5
Hammer Curl
3 Sets
6 Reps
@10
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
3 Sets
10 Reps
6 Reps
@5
@10
2
Chest Fly (Cable)
3 Sets
8 Reps
@8
3
Single Arm Incline Press
3 Sets
6 Reps
@8
4
Tricep Kickback
3 Sets
8 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
6 Reps
@10
6
Dip (Bodyweight)
3 Sets
15 Reps
@10
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
10 Reps
5 Reps
5 Reps
5 Reps
@5
@6
@8
@10
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
3
Seated Hamstring Curl
3 Sets
10 Reps
@8
4
Glute-Ham Raise
3 Sets
10 Reps
@8
5
Abs Crunch (Weighted)
3 Sets
10 Reps
@10
Day 6
1
Lat Pulldown (Single Arm)
1 Set
3 Sets
10 Reps
6 Reps
@5
@10
2
Meadow Row
3 Sets
6 Reps
@8
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8
4
Bicep Curl (Cable)
3 Sets
8 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
6 Reps
@10
6
Cable Shrugs
3 Sets
10 Reps
@8
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
3 Sets
10 Reps
6 Reps
@5
@10
2
Chest Fly (Machine)
3 Sets
10 Reps
@8
3
Single Arm Rear Delt Fly
3 Sets
8 Reps
@8
4
Lateral Raise (Cable)
3 Sets
8 Reps
@8
5A
Upright Row (Barbell)
3 Sets
10 Reps
@8
5B
Push Press (Barbell)
3 Sets
10 Reps
@8
6
Dip (Bodyweight)
1 Set
20 Reps
@10
Day 2
1
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@5
2
Belt Squat Stiff Leg Deadlifts
1 Set
3 Sets
10 Reps
10 Reps
@5
@8
3
Belt Squat
1 Set
3 Sets
10 Reps
12 Reps
@5
@10
4
Leg Extension
2 Sets
1 Set
10 Reps
20 Reps
@8
@10
Day 3
1
Lat Pulldown
1 Set
3 Sets
10 Reps
10 Reps
@5
@8
2
Chest Supported Row (Machine)
3 Sets
10 Reps
@10
3
Underhand Lat Pulldown
3 Sets
10 Reps
@8
4
Bicep Curl (Cable)
3 Sets
1 Set
8 Reps
15 Reps
@8
@10
5
Hammer Curl
3 Sets
6 Reps
@10
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
3 Sets
10 Reps
6 Reps
@5
@10
2
Chest Fly (Cable)
3 Sets
8 Reps
@8
3
Single Arm Incline Press
3 Sets
6 Reps
@8
4
Tricep Kickback
3 Sets
8 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
6 Reps
@10
6
Dip (Bodyweight)
3 Sets
15 Reps
@10
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
10 Reps
5 Reps
5 Reps
5 Reps
@5
@6
@8
@10
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
3
Seated Hamstring Curl
3 Sets
10 Reps
@8
4
Glute-Ham Raise
3 Sets
10 Reps
@8
5
Abs Crunch (Weighted)
3 Sets
10 Reps
@10
Day 6
1
Lat Pulldown (Single Arm)
1 Set
3 Sets
10 Reps
6 Reps
@5
@10
2
Meadow Row
3 Sets
6 Reps
@8
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8
4
Bicep Curl (Cable)
3 Sets
8 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
6 Reps
@10
6
Cable Shrugs
3 Sets
10 Reps
@8
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
3 Sets
10 Reps
6 Reps
@5
@10
2
Chest Fly (Machine)
3 Sets
10 Reps
@8
3
Single Arm Rear Delt Fly
3 Sets
8 Reps
@8
4
Lateral Raise (Cable)
3 Sets
8 Reps
@8
5A
Upright Row (Barbell)
3 Sets
10 Reps
@8
5B
Push Press (Barbell)
3 Sets
10 Reps
@8
6
Dip (Bodyweight)
1 Set
20 Reps
@10
Day 2
1
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@5
2
Belt Squat Stiff Leg Deadlifts
1 Set
3 Sets
10 Reps
10 Reps
@5
@8
3
Belt Squat
1 Set
3 Sets
10 Reps
12 Reps
@5
@10
4
Leg Extension
2 Sets
1 Set
10 Reps
20 Reps
@8
@10
Day 3
1
Lat Pulldown
1 Set
3 Sets
10 Reps
10 Reps
@5
@8
2
Chest Supported Row (Machine)
3 Sets
10 Reps
@10
3
Underhand Lat Pulldown
3 Sets
10 Reps
@8
4
Bicep Curl (Cable)
3 Sets
1 Set
8 Reps
15 Reps
@8
@10
5
Hammer Curl
3 Sets
6 Reps
@10
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
3 Sets
10 Reps
6 Reps
@5
@10
2
Chest Fly (Cable)
3 Sets
8 Reps
@8
3
Single Arm Incline Press
3 Sets
6 Reps
@8
4
Tricep Kickback
3 Sets
8 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
6 Reps
@10
6
Dip (Bodyweight)
3 Sets
15 Reps
@10
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
10 Reps
5 Reps
5 Reps
5 Reps
@5
@6
@8
@10
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
3
Seated Hamstring Curl
3 Sets
10 Reps
@8
4
Glute-Ham Raise
3 Sets
10 Reps
@8
5
Abs Crunch (Weighted)
3 Sets
10 Reps
@10
Day 6
1
Lat Pulldown (Single Arm)
1 Set
3 Sets
10 Reps
6 Reps
@5
@10
2
Meadow Row
3 Sets
6 Reps
@8
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8
4
Bicep Curl (Cable)
3 Sets
8 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
6 Reps
@10
6
Cable Shrugs
3 Sets
10 Reps
@8
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
3 Sets
10 Reps
6 Reps
@5
@10
2
Chest Fly (Machine)
3 Sets
10 Reps
@8
3
Single Arm Rear Delt Fly
3 Sets
8 Reps
@8
4
Lateral Raise (Cable)
3 Sets
8 Reps
@8
5A
Upright Row (Barbell)
3 Sets
10 Reps
@8
5B
Push Press (Barbell)
3 Sets
10 Reps
@8
6
Dip (Bodyweight)
1 Set
20 Reps
@10
Day 2
1
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@5
2
Belt Squat Stiff Leg Deadlifts
1 Set
3 Sets
10 Reps
10 Reps
@5
@8
3
Belt Squat
1 Set
3 Sets
10 Reps
12 Reps
@5
@10
4
Leg Extension
2 Sets
1 Set
10 Reps
20 Reps
@8
@10
Day 3
1
Lat Pulldown
1 Set
3 Sets
10 Reps
10 Reps
@5
@8
2
Chest Supported Row (Machine)
3 Sets
10 Reps
@10
3
Underhand Lat Pulldown
3 Sets
10 Reps
@8
4
Bicep Curl (Cable)
3 Sets
1 Set
8 Reps
15 Reps
@8
@10
5
Hammer Curl
3 Sets
6 Reps
@10
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
3 Sets
10 Reps
6 Reps
@5
@10
2
Chest Fly (Cable)
3 Sets
8 Reps
@8
3
Single Arm Incline Press
3 Sets
6 Reps
@8
4
Tricep Kickback
3 Sets
8 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
6 Reps
@10
6
Dip (Bodyweight)
3 Sets
15 Reps
@10
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
10 Reps
5 Reps
5 Reps
5 Reps
@5
@6
@8
@10
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
3
Seated Hamstring Curl
3 Sets
10 Reps
@8
4
Glute-Ham Raise
3 Sets
10 Reps
@8
5
Abs Crunch (Weighted)
3 Sets
10 Reps
@10
Day 6
1
Lat Pulldown (Single Arm)
1 Set
3 Sets
10 Reps
6 Reps
@5
@10
2
Meadow Row
3 Sets
6 Reps
@8
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8
4
Bicep Curl (Cable)
3 Sets
8 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
6 Reps
@10
6
Cable Shrugs
3 Sets
10 Reps
@8
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
3 Sets
10 Reps
6 Reps
@5
@10
2
Chest Fly (Machine)
3 Sets
10 Reps
@8
3
Single Arm Rear Delt Fly
3 Sets
8 Reps
@8
4
Lateral Raise (Cable)
3 Sets
8 Reps
@8
5A
Upright Row (Barbell)
3 Sets
10 Reps
@8
5B
Push Press (Barbell)
3 Sets
10 Reps
@8
6
Dip (Bodyweight)
1 Set
20 Reps
@10
Day 2
1
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@5
2
Belt Squat Stiff Leg Deadlifts
1 Set
3 Sets
10 Reps
10 Reps
@5
@8
3
Belt Squat
1 Set
3 Sets
10 Reps
12 Reps
@5
@10
4
Leg Extension
2 Sets
1 Set
10 Reps
20 Reps
@8
@10
Day 3
1
Lat Pulldown
1 Set
3 Sets
10 Reps
10 Reps
@5
@8
2
Chest Supported Row (Machine)
3 Sets
10 Reps
@10
3
Underhand Lat Pulldown
3 Sets
10 Reps
@8
4
Bicep Curl (Cable)
3 Sets
1 Set
8 Reps
15 Reps
@8
@10
5
Hammer Curl
3 Sets
6 Reps
@10
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
3 Sets
10 Reps
6 Reps
@5
@10
2
Chest Fly (Cable)
3 Sets
8 Reps
@8
3
Single Arm Incline Press
3 Sets
6 Reps
@8
4
Tricep Kickback
3 Sets
8 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
6 Reps
@10
6
Dip (Bodyweight)
3 Sets
15 Reps
@10
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
10 Reps
5 Reps
5 Reps
5 Reps
@5
@6
@8
@10
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
3
Seated Hamstring Curl
3 Sets
10 Reps
@8
4
Glute-Ham Raise
3 Sets
10 Reps
@8
5
Abs Crunch (Weighted)
3 Sets
10 Reps
@10
Day 6
1
Lat Pulldown (Single Arm)
1 Set
3 Sets
10 Reps
6 Reps
@5
@10
2
Meadow Row
3 Sets
6 Reps
@8
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8
4
Bicep Curl (Cable)
3 Sets
8 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
6 Reps
@10
6
Cable Shrugs
3 Sets
10 Reps
@8
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
3 Sets
10 Reps
6 Reps
@5
@10
2
Chest Fly (Machine)
3 Sets
10 Reps
@8
3
Single Arm Rear Delt Fly
3 Sets
8 Reps
@8
4
Lateral Raise (Cable)
3 Sets
8 Reps
@8
5A
Upright Row (Barbell)
3 Sets
10 Reps
@8
5B
Push Press (Barbell)
3 Sets
10 Reps
@8
6
Dip (Bodyweight)
1 Set
20 Reps
@10
Day 2
1
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@5
2
Belt Squat Stiff Leg Deadlifts
1 Set
3 Sets
10 Reps
10 Reps
@5
@8
3
Belt Squat
1 Set
3 Sets
10 Reps
12 Reps
@5
@10
4
Leg Extension
2 Sets
1 Set
10 Reps
20 Reps
@8
@10
Day 3
1
Lat Pulldown
1 Set
3 Sets
10 Reps
10 Reps
@5
@8
2
Chest Supported Row (Machine)
3 Sets
10 Reps
@10
3
Underhand Lat Pulldown
3 Sets
10 Reps
@8
4
Bicep Curl (Cable)
3 Sets
1 Set
8 Reps
15 Reps
@8
@10
5
Hammer Curl
3 Sets
6 Reps
@10
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
3 Sets
10 Reps
6 Reps
@5
@10
2
Chest Fly (Cable)
3 Sets
8 Reps
@8
3
Single Arm Incline Press
3 Sets
6 Reps
@8
4
Tricep Kickback
3 Sets
8 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
6 Reps
@10
6
Dip (Bodyweight)
3 Sets
15 Reps
@10
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
10 Reps
5 Reps
5 Reps
5 Reps
@5
@6
@8
@10
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
3
Seated Hamstring Curl
3 Sets
10 Reps
@8
4
Glute-Ham Raise
3 Sets
10 Reps
@8
5
Abs Crunch (Weighted)
3 Sets
10 Reps
@10
Day 6
1
Lat Pulldown (Single Arm)
1 Set
3 Sets
10 Reps
6 Reps
@5
@10
2
Meadow Row
3 Sets
6 Reps
@8
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8
4
Bicep Curl (Cable)
3 Sets
8 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
6 Reps
@10
6
Cable Shrugs
3 Sets
10 Reps
@8
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
3 Sets
10 Reps
6 Reps
@5
@10
2
Chest Fly (Machine)
3 Sets
10 Reps
@8
3
Single Arm Rear Delt Fly
3 Sets
8 Reps
@8
4
Lateral Raise (Cable)
3 Sets
8 Reps
@8
5A
Upright Row (Barbell)
3 Sets
10 Reps
@8
5B
Push Press (Barbell)
3 Sets
10 Reps
@8
6
Dip (Bodyweight)
1 Set
20 Reps
@10
Day 2
1
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@5
2
Belt Squat Stiff Leg Deadlifts
1 Set
3 Sets
10 Reps
10 Reps
@5
@8
3
Belt Squat
1 Set
3 Sets
10 Reps
12 Reps
@5
@10
4
Leg Extension
2 Sets
1 Set
10 Reps
20 Reps
@8
@10
Day 3
1
Lat Pulldown
1 Set
3 Sets
10 Reps
10 Reps
@5
@8
2
Chest Supported Row (Machine)
3 Sets
10 Reps
@10
3
Underhand Lat Pulldown
3 Sets
10 Reps
@8
4
Bicep Curl (Cable)
3 Sets
1 Set
8 Reps
15 Reps
@8
@10
5
Hammer Curl
3 Sets
6 Reps
@10
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
3 Sets
10 Reps
6 Reps
@5
@10
2
Chest Fly (Cable)
3 Sets
8 Reps
@8
3
Single Arm Incline Press
3 Sets
6 Reps
@8
4
Tricep Kickback
3 Sets
8 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
6 Reps
@10
6
Dip (Bodyweight)
3 Sets
15 Reps
@10
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
10 Reps
5 Reps
5 Reps
5 Reps
@5
@6
@8
@10
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
3
Seated Hamstring Curl
3 Sets
10 Reps
@8
4
Glute-Ham Raise
3 Sets
10 Reps
@8
5
Abs Crunch (Weighted)
3 Sets
10 Reps
@10
Day 6
1
Lat Pulldown (Single Arm)
1 Set
3 Sets
10 Reps
6 Reps
@5
@10
2
Meadow Row
3 Sets
6 Reps
@8
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8
4
Bicep Curl (Cable)
3 Sets
8 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
6 Reps
@10
6
Cable Shrugs
3 Sets
10 Reps
@8