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Full body
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Program Description
Bulking all the major muscle with focus on upper body
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
90 minutes
Created
May 31, 2024 03:53
Last Edited
May 31, 2024 10:32
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Week 1
1 / 3 Weeks
Day 1
1
Chest Press (Machine)
2 Sets
1 Set
8 Reps
12 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
3
Lat Pulldown
3 Sets
15 Reps
4A
Tricep Pushdown (Cable)
3 Sets
20 Reps
4B
Lateral Raise (Cable)
3 Sets
20 Reps
5
Preacher Curl (Dumbbell)
3 Sets
15 Reps
6
Lying Leg Curl
3 Sets
15 Reps
7
Leg Press (45 Degrees)
2 Sets
8 Reps
8
Abs Crunch (Machine)
1 Set
50 Reps
Day 2
1
Underhand Lat Pulldown
3 Sets
12 Reps
2
Dumbbell Row
3 Sets
12 Reps
3
Chest Press (Machine)
3 Sets
15 Reps
4
Hammer Curl
3 Sets
15 Reps
5A
Overhead Press (Barbell)
3 Sets
15 Reps
5B
Skull Crusher
3 Sets
15 Reps
6
Lying Leg Curl
3 Sets
8 Reps
7
Leg Press (45 Degrees)
3 Sets
20 Reps
8
Abs Crunch (Machine)
1 Set
50 Reps
Day 3
1
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
8 Reps
12 Reps
2
Face Pull
3 Sets
20 Reps
3
Bicep Curl (Barbell)
2 Sets
1 Set
8 Reps
12 Reps
4A
Skull Crusher
3 Sets
12 Reps
4B
Chest Fly (Cable)
3 Sets
20 Reps
5
Seated Row (Cable)
3 Sets
15 Reps
6
Lying Leg Curl
3 Sets
12 Reps
7
Leg Press (45 Degrees)
3 Sets
15 Reps
8
Abs Crunch (Machine)
1 Set
50 Reps
Day 1
1
Chest Press (Machine)
2 Sets
1 Set
8 Reps
12 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
3
Lat Pulldown
3 Sets
15 Reps
4A
Tricep Pushdown (Cable)
3 Sets
20 Reps
4B
Lateral Raise (Cable)
3 Sets
20 Reps
5
Preacher Curl (Dumbbell)
3 Sets
15 Reps
6
Lying Leg Curl
3 Sets
15 Reps
7
Leg Press (45 Degrees)
2 Sets
8 Reps
8
Abs Crunch (Machine)
1 Set
50 Reps
Day 2
1
Underhand Lat Pulldown
3 Sets
12 Reps
2
Dumbbell Row
3 Sets
12 Reps
3
Chest Press (Machine)
3 Sets
15 Reps
4
Hammer Curl
3 Sets
15 Reps
5A
Overhead Press (Barbell)
3 Sets
15 Reps
5B
Skull Crusher
3 Sets
15 Reps
6
Lying Leg Curl
3 Sets
8 Reps
7
Leg Press (45 Degrees)
3 Sets
20 Reps
8
Abs Crunch (Machine)
1 Set
50 Reps
Day 3
1
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
8 Reps
12 Reps
2
Face Pull
3 Sets
20 Reps
3
Bicep Curl (Barbell)
2 Sets
1 Set
8 Reps
12 Reps
4A
Skull Crusher
3 Sets
12 Reps
4B
Chest Fly (Cable)
3 Sets
20 Reps
5
Seated Row (Cable)
3 Sets
15 Reps
6
Lying Leg Curl
3 Sets
12 Reps
7
Leg Press (45 Degrees)
3 Sets
15 Reps
8
Abs Crunch (Machine)
1 Set
50 Reps
Day 1
1
Chest Press (Machine)
2 Sets
1 Set
8 Reps
12 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
3
Lat Pulldown
3 Sets
15 Reps
4A
Tricep Pushdown (Cable)
3 Sets
20 Reps
4B
Lateral Raise (Cable)
3 Sets
20 Reps
5
Preacher Curl (Dumbbell)
3 Sets
15 Reps
6
Lying Leg Curl
3 Sets
15 Reps
7
Leg Press (45 Degrees)
2 Sets
8 Reps
8
Abs Crunch (Machine)
1 Set
50 Reps
Day 2
1
Underhand Lat Pulldown
3 Sets
12 Reps
2
Dumbbell Row
3 Sets
12 Reps
3
Chest Press (Machine)
3 Sets
15 Reps
4
Hammer Curl
3 Sets
15 Reps
5A
Overhead Press (Barbell)
3 Sets
15 Reps
5B
Skull Crusher
3 Sets
15 Reps
6
Lying Leg Curl
3 Sets
8 Reps
7
Leg Press (45 Degrees)
3 Sets
20 Reps
8
Abs Crunch (Machine)
1 Set
50 Reps
Day 3
1
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
8 Reps
12 Reps
2
Face Pull
3 Sets
20 Reps
3
Bicep Curl (Barbell)
2 Sets
1 Set
8 Reps
12 Reps
4A
Skull Crusher
3 Sets
12 Reps
4B
Chest Fly (Cable)
3 Sets
20 Reps
5
Seated Row (Cable)
3 Sets
15 Reps
6
Lying Leg Curl
3 Sets
12 Reps
7
Leg Press (45 Degrees)
3 Sets
15 Reps
8
Abs Crunch (Machine)
1 Set
50 Reps