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FIRST EVER FULL PROGRAM
by Dom W.
2 athletes joined
5.0
(1 rating)
Program Description
3 week cycle
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Powerbuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
90 minutes
Created
Nov 28, 2023 05:59
Last Edited
May 07, 2024 10:23
down_app
Week 1
1 / 3 Weeks
Day 2
1
Lat Pulldown
4 Sets
10 Reps
@8
2
T-Bar Row
3 Sets
8-12 Reps
@7.5
3
Chest Supported Row (Dumbbell)
3 Sets
12-15 Reps
@8
4
Rear Delt Fly (Machine)
5 Sets
15-20 Reps
@7
5
Hammer Curl
4 Sets
8-10 Reps
@8
6
Preacher Curl (Barbell)
4 Sets
12-15 Reps
@9
Day 3
1
Bench Press (Barbell)
4 Sets
10 Reps
@8
2
Military Press (Barbell)
3 Sets
8-12 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7
4
Incline Bench Press (Barbell)
2 Sets
AMRAP
@10
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7.5
6
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8
7
Lateral Raise (Cable)
3 Sets
20+ Reps
@9.5
8
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@8
Day 5
1
Lat Pulldown
4 Sets
10 Reps
@8
2
T-Bar Row
3 Sets
8-12 Reps
@7.5
3
Chest Supported Row (Dumbbell)
3 Sets
12-15 Reps
@8
4
Rear Delt Fly (Machine)
5 Sets
15-20 Reps
@7
5
Hammer Curl
4 Sets
8-10 Reps
@8
6
Preacher Curl (Barbell)
4 Sets
12-15 Reps
@9
Day 6
1
Military Press (Barbell)
4 Sets
10 Reps
@8
2
Bench Press (Barbell)
3 Sets
8-12 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7
4
Incline Bench Press (Barbell)
2 Sets
AMRAP
@10
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7.5
6
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8
7
Lateral Raise (Cable)
3 Sets
20+ Reps
@9.5
8
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@8
Day 1
1
Leg Curl
3 Sets
8-12 Reps
@9
2
Squat (Barbell)
3 Sets
6 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
4
Glute-Ham Raise
3 Sets
10 Reps
5
Leg Press
3 Sets
8-12 Reps
@9
6
Leg Extension
2 Sets
AMRAP
@9.5
7
Seated Calf Raise
5 Sets
8-12 Reps
@8
Day 4
1
Leg Curl
3 Sets
8-12 Reps
@9
2
Squat (Barbell)
3 Sets
10 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
4
Glute-Ham Raise
3 Sets
10 Reps
5
Leg Press
3 Sets
8-12 Reps
@9
6
Leg Extension
2 Sets
AMRAP
@9.5
7
Seated Calf Raise
5 Sets
8-12 Reps
@8
Day 2
1
Lat Pulldown
4 Sets
8 Reps
@8
2
T-Bar Row
3 Sets
8-12 Reps
@7.5
3
Chest Supported Row (Dumbbell)
3 Sets
12-15 Reps
@8
4
Rear Delt Fly (Machine)
5 Sets
15-20 Reps
@7
5
Hammer Curl
4 Sets
8-10 Reps
@8
6
Preacher Curl (Barbell)
4 Sets
12-15 Reps
@9
Day 3
1
Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Military Press (Barbell)
3 Sets
8-12 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7
4
Incline Bench Press (Barbell)
2 Sets
AMRAP
@10
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7.5
6
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8
7
Lateral Raise (Cable)
3 Sets
20+ Reps
@9.5
8
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@8
Day 5
1
Lat Pulldown
4 Sets
8 Reps
@8
2
T-Bar Row
3 Sets
8-12 Reps
@7.5
3
Chest Supported Row (Dumbbell)
3 Sets
12-15 Reps
@8
4
Rear Delt Fly (Machine)
5 Sets
15-20 Reps
@7
5
Hammer Curl
4 Sets
8-10 Reps
@8
6
Preacher Curl (Barbell)
4 Sets
12-15 Reps
@9
Day 6
1
Military Press (Barbell)
4 Sets
8 Reps
@8
2
Bench Press (Barbell)
3 Sets
8-12 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7
4
Incline Bench Press (Barbell)
2 Sets
AMRAP
@10
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7.5
6
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8
7
Lateral Raise (Cable)
3 Sets
20+ Reps
@9.5
8
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@8
Day 1
1
Leg Curl
3 Sets
8-12 Reps
@9
2
Squat (Barbell)
3 Sets
6 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
4
Glute-Ham Raise
3 Sets
10 Reps
5
Leg Press
3 Sets
8-12 Reps
@9
6
Leg Extension
2 Sets
AMRAP
@9.5
7
Seated Calf Raise
5 Sets
8-12 Reps
@8
Day 4
1
Leg Curl
3 Sets
8-12 Reps
@9
2
Squat (Barbell)
3 Sets
6 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
4
Glute-Ham Raise
3 Sets
10 Reps
5
Leg Press
3 Sets
8-12 Reps
@9
6
Leg Extension
2 Sets
AMRAP
@9.5
7
Seated Calf Raise
5 Sets
8-12 Reps
@8
Day 2
1
Lat Pulldown
5 Sets
5 Reps
@8
2
T-Bar Row
3 Sets
8-12 Reps
@7.5
3
Chest Supported Row (Dumbbell)
3 Sets
12-15 Reps
@8
4
Rear Delt Fly (Machine)
5 Sets
15-20 Reps
@7
5
Hammer Curl
4 Sets
8-10 Reps
@8
6
Preacher Curl (Barbell)
4 Sets
12-15 Reps
@9
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
@8
2
Military Press (Barbell)
3 Sets
8-12 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7
4
Incline Bench Press (Barbell)
2 Sets
AMRAP
@10
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7.5
6
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8
7
Lateral Raise (Cable)
3 Sets
20+ Reps
@9.5
8
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@8
Day 5
1
Lat Pulldown
5 Sets
5 Reps
@8
2
T-Bar Row
3 Sets
8-12 Reps
@7.5
3
Chest Supported Row (Dumbbell)
3 Sets
12-15 Reps
@8
4
Rear Delt Fly (Machine)
5 Sets
15-20 Reps
@7
5
Hammer Curl
4 Sets
8-10 Reps
@8
6
Preacher Curl (Barbell)
4 Sets
12-15 Reps
@9
Day 6
1
Military Press (Barbell)
5 Sets
5 Reps
@8
2
Bench Press (Barbell)
3 Sets
8-12 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7
4
Incline Bench Press (Barbell)
2 Sets
AMRAP
@10
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7.5
6
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8
7
Lateral Raise (Cable)
3 Sets
20+ Reps
@9.5
8
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@8
Day 1
1
Leg Curl
3 Sets
8-12 Reps
@9
2
Squat (Barbell)
3 Sets
6 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
4
Glute-Ham Raise
3 Sets
10 Reps
5
Leg Press
3 Sets
8-12 Reps
@9
6
Leg Extension
2 Sets
AMRAP
@9.5
7
Seated Calf Raise
5 Sets
8-12 Reps
@8
Day 4
1
Leg Curl
3 Sets
8-12 Reps
@9
2
Squat (Barbell)
3 Sets
6 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
4
Glute-Ham Raise
3 Sets
10 Reps
5
Leg Press
3 Sets
8-12 Reps
@9
6
Leg Extension
2 Sets
AMRAP
@9.5
7
Seated Calf Raise
5 Sets
8-12 Reps
@8