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Full body
by Owen Watt
1 athletes joined
Program Description
Muscle
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Mar 20, 2024 03:49
Last Edited
May 27, 2024 03:02
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Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
10 Reps
5 Reps
@9
@10
2
One Arm Lateral Raise (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
3
Bicep Curl (Barbell)
3 Sets
10 Reps
@9
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9
5
Wrist Curls
3 Sets
12 Reps
@10
6
Lat Pulldown
3 Sets
10 Reps
@9
Day 2
1
Shrug (Barbell)
3 Sets
12 Reps
@9
2
Tricep Pushdown (Cable)
3 Sets
12 Reps
@9.5
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@9
4
Seated Calf Raise
3 Sets
12 Reps
@10
5
Cable Crunch
3 Sets
12 Reps
@10
6
Hammer Curl
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9
2
Bench Press (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
3
Skull Crusher
3 Sets
10 Reps
@9
4
Pull-Up (Bodyweight)
1 Set
50 Reps
@10
5
Lateral Raise (Cable)
3 Sets
12 Reps
@10
6
Dumbbell Row
3 Sets
12 Reps
@9
Day 4
1
Bicep Curl (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
2
Wrist Curls
3 Sets
12 Reps
@10
3
Lat Pulldown
3 Sets
10 Reps
@9
4
Ab Wheel
3 Sets
15 Reps
@10
5
Squat (Barbell)
3 Sets
10 Reps
@9
6
Dip (Bodyweight)
1 Set
50 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
10 Reps
5 Reps
@9
@10
2
One Arm Lateral Raise (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
3
Bicep Curl (Barbell)
3 Sets
10 Reps
@9
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9
5
Wrist Curls
3 Sets
12 Reps
@10
6
Lat Pulldown
3 Sets
10 Reps
@9
Day 2
1
Shrug (Barbell)
3 Sets
12 Reps
@9
2
Tricep Pushdown (Cable)
3 Sets
12 Reps
@9.5
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@9
4
Seated Calf Raise
3 Sets
12 Reps
@10
5
Cable Crunch
3 Sets
12 Reps
@10
6
Hammer Curl
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9
2
Bench Press (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
3
Skull Crusher
3 Sets
10 Reps
@9
4
Pull-Up (Bodyweight)
1 Set
50 Reps
@10
5
Lateral Raise (Cable)
3 Sets
12 Reps
@10
6
Dumbbell Row
3 Sets
12 Reps
@9
Day 4
1
Bicep Curl (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
2
Wrist Curls
3 Sets
12 Reps
@10
3
Lat Pulldown
3 Sets
10 Reps
@9
4
Ab Wheel
3 Sets
15 Reps
@10
5
Squat (Barbell)
3 Sets
10 Reps
@9
6
Dip (Bodyweight)
1 Set
50 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
10 Reps
5 Reps
@9
@10
2
One Arm Lateral Raise (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
3
Bicep Curl (Barbell)
3 Sets
10 Reps
@9
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9
5
Wrist Curls
3 Sets
12 Reps
@10
6
Lat Pulldown
3 Sets
10 Reps
@9
Day 2
1
Shrug (Barbell)
3 Sets
12 Reps
@9
2
Tricep Pushdown (Cable)
3 Sets
12 Reps
@9.5
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@9
4
Seated Calf Raise
3 Sets
12 Reps
@10
5
Cable Crunch
3 Sets
12 Reps
@10
6
Hammer Curl
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9
2
Bench Press (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
3
Skull Crusher
3 Sets
10 Reps
@9
4
Pull-Up (Bodyweight)
1 Set
50 Reps
@10
5
Lateral Raise (Cable)
3 Sets
12 Reps
@10
6
Dumbbell Row
3 Sets
12 Reps
@9
Day 4
1
Bicep Curl (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
2
Wrist Curls
3 Sets
12 Reps
@10
3
Lat Pulldown
3 Sets
10 Reps
@9
4
Ab Wheel
3 Sets
15 Reps
@10
5
Squat (Barbell)
3 Sets
10 Reps
@9
6
Dip (Bodyweight)
1 Set
50 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
10 Reps
5 Reps
@9
@10
2
One Arm Lateral Raise (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
3
Bicep Curl (Barbell)
3 Sets
10 Reps
@9
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9
5
Wrist Curls
3 Sets
12 Reps
@10
6
Lat Pulldown
3 Sets
10 Reps
@9
Day 2
1
Shrug (Barbell)
3 Sets
12 Reps
@9
2
Tricep Pushdown (Cable)
3 Sets
12 Reps
@9.5
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@9
4
Seated Calf Raise
3 Sets
12 Reps
@10
5
Cable Crunch
3 Sets
12 Reps
@10
6
Hammer Curl
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9
2
Bench Press (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
3
Skull Crusher
3 Sets
10 Reps
@9
4
Pull-Up (Bodyweight)
1 Set
50 Reps
@10
5
Lateral Raise (Cable)
3 Sets
12 Reps
@10
6
Dumbbell Row
3 Sets
12 Reps
@9
Day 4
1
Bicep Curl (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
2
Wrist Curls
3 Sets
12 Reps
@10
3
Lat Pulldown
3 Sets
10 Reps
@9
4
Ab Wheel
3 Sets
15 Reps
@10
5
Squat (Barbell)
3 Sets
10 Reps
@9
6
Dip (Bodyweight)
1 Set
50 Reps
@10