Fun and Buff | Workout Programs

Fun and Buff

by Juzy B.

1 athletes joined

Program Description

Personalized program for me with the aim for: -Fun workouts -Building muscle -Deadlift strength without specializing too much -Dip strength (optional)

Program Overview

Level

Intermediate

Goal

Powerbuilding, Bodyweight Fitness

Equipment

Full Gym

Program Length

6 weeks

Time Per Workout

100 minutes

Created

Jan 05, 2024 09:43

Last Edited

May 08, 2024 02:13

Day 1

Deadlift (Barbell)

1 Set

2 Sets

1 Reps

3 Reps

100%

85%

Good Morning

1 Set

8-12 Reps

@10

Reverse Wrist Curl (Dumbbell)

3 Sets

AMRAP

@10

Wrist Curls

3 Sets

1 Set

AMRAP

@10

Hack Squat

1 Set

8-12 Reps

@10

Seated Calf Raise

3 Sets

AMRAP

@10

Lying Leg Raise

3 Sets

AMRAP

@10

Lying Leg Curl

3 Sets

AMRAP

@10

Hip Adductor (Machine)

3 Sets

AMRAP

@10

Neck Curl

2 Sets

AMRAP

@10

Neck Extension

2 Sets

AMRAP

@10

Day 2

Dip (Weighted)

3 Sets

8-12 Reps

Chin-Up (Weighted)

1 Set

6-10 Reps

@10

Incline Fly Press (Dumbbell)

1 Set

8-12 Reps

@10

Dumbbell Row

1 Set

8-12 Reps

@10

V-Handle Tricep Pushdown (Cable)

3 Sets

AMRAP

@10

Hammer Curl

3 Sets

1 Set

AMRAP

@10

Rear Delt Fly (Dumbbell)

3 Sets

AMRAP

@10

Pullover (Machine)

3 Sets

AMRAP

@10

Lateral Raise (Dumbbell)

3 Sets

AMRAP

@10

Overhead Tricep Extension (Cable)

3 Sets

AMRAP

@10

Preacher Curl (Barbell)

3 Sets

AMRAP

@10

Day 3

Burpee

1 Set

8 mins

@10

Box Jump

3 Sets

10 Reps

Day 4

Squat (Barbell)

1 Set

5-8 Reps

@7.5

@8.5

@9.5

Wrist Curls

3 Sets

AMRAP

@10

Reverse Wrist Curl (Dumbbell)

3 Sets

AMRAP

@10

Hip Thrust (Barbell)

1 Set

8-12 Reps

@10

Seated Calf Raise

3 Sets

AMRAP

@10

Decline Crunch

1 Set

15-20 Reps

Side Bend (Dumbbell)

3 Sets

AMRAP

@10

Leg Curl

3 Sets

AMRAP

@10

Hip Adductor (Machine)

3 Sets

AMRAP

@10

Neck Curl

2 Sets

AMRAP

@10

Neck Extension

2 Sets

AMRAP

@10

Day 5

Larsen Press (Barbell)

1 Set

8-12 Reps

Seated Row (Cable)

3 Sets

1 Set

AMRAP

@10

Seated Overhead Press (Barbell)

1 Set

8-12 Reps

@10

Wide Grip Pull-Up

1 Set

6-10 Reps

@10

Tricep Rope Push Down (Cable)

3 Sets

AMRAP

@10

Concentration Curl

3 Sets

AMRAP

@10

Rear Delt Fly (Dumbbell)

3 Sets

AMRAP

@10

Pullover (Machine)

3 Sets

AMRAP

@10

Lateral Raise (Dumbbell)

3 Sets

AMRAP

@10

Overhead Tricep Extension (Cable)

3 Sets

AMRAP

@10

Incline Curl (Dumbbell)

3 Sets

AMRAP

@10

Day 6

Run

1 Set

15 mins

Day 7

Run

1 Set

15 mins