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Going Ninja
by null
3 athletes joined
Program Description
Transforming you into a ripped assassin.
Program Overview
Level
Beginner, Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Feb 27, 2024 12:49
Last Edited
May 30, 2024 04:00
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Pendlay Row
4 Sets
12 Reps
3
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Dip (Bodyweight)
4 Sets
AMRAP
6
Bicep Curl (EZ Bar)
4 Sets
10 Reps
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
2
Seated Overhead Press (Dumbbell)
4 Sets
12 Reps
3
Deadlift (Barbell)
4 Sets
12 Reps
4
Lateral Raise (Cable)
4 Sets
12 Reps
5
Reverse Pec Deck
3 Sets
20 Reps
6
Tricep Extension (Dumbbell)
4 Sets
10 Reps
Day 3
1
Pull-Up (Bodyweight)
4 Sets
8 Reps
2
Incline Bench Press (Barbell)
4 Sets
12 Reps
3
Seated Row (Cable)
4 Sets
12 Reps
4
Dip (Bodyweight)
4 Sets
AMRAP
5
Chest Press (Machine)
3 Sets
12 Reps
6
Incline Curl (Dumbbell)
4 Sets
12 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
8 Reps
2
Trap Bar Deadlift
4 Sets
12 Reps
3
Lateral Raise (Dumbbell)
4 Sets
10 Reps
4
Leg Extension
4 Sets
12 Reps
5
Seated Hamstring Curl
3 Sets
12 Reps
6
Tricep Pushdown (Cable)
4 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Pendlay Row
4 Sets
12 Reps
3
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Dip (Bodyweight)
4 Sets
AMRAP
6
Bicep Curl (EZ Bar)
4 Sets
10 Reps
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
2
Seated Overhead Press (Dumbbell)
4 Sets
12 Reps
3
Deadlift (Barbell)
4 Sets
12 Reps
4
Lateral Raise (Cable)
4 Sets
12 Reps
5
Reverse Pec Deck
3 Sets
20 Reps
6
Tricep Extension (Dumbbell)
4 Sets
10 Reps
Day 3
1
Pull-Up (Bodyweight)
4 Sets
8 Reps
2
Incline Bench Press (Barbell)
4 Sets
12 Reps
3
Seated Row (Cable)
4 Sets
12 Reps
4
Dip (Bodyweight)
4 Sets
AMRAP
5
Chest Press (Machine)
3 Sets
12 Reps
6
Incline Curl (Dumbbell)
4 Sets
12 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
8 Reps
2
Trap Bar Deadlift
4 Sets
12 Reps
3
Lateral Raise (Dumbbell)
4 Sets
10 Reps
4
Leg Extension
4 Sets
12 Reps
5
Seated Hamstring Curl
3 Sets
12 Reps
6
Tricep Pushdown (Cable)
4 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Pendlay Row
4 Sets
12 Reps
3
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Dip (Bodyweight)
4 Sets
AMRAP
6
Bicep Curl (EZ Bar)
4 Sets
10 Reps
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
2
Seated Overhead Press (Dumbbell)
4 Sets
12 Reps
3
Deadlift (Barbell)
4 Sets
12 Reps
4
Lateral Raise (Cable)
4 Sets
12 Reps
5
Reverse Pec Deck
3 Sets
20 Reps
6
Tricep Extension (Dumbbell)
4 Sets
10 Reps
Day 3
1
Pull-Up (Bodyweight)
4 Sets
8 Reps
2
Incline Bench Press (Barbell)
4 Sets
12 Reps
3
Seated Row (Cable)
4 Sets
12 Reps
4
Dip (Bodyweight)
4 Sets
AMRAP
5
Chest Press (Machine)
3 Sets
12 Reps
6
Incline Curl (Dumbbell)
4 Sets
12 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
8 Reps
2
Trap Bar Deadlift
4 Sets
12 Reps
3
Lateral Raise (Dumbbell)
4 Sets
10 Reps
4
Leg Extension
4 Sets
12 Reps
5
Seated Hamstring Curl
3 Sets
12 Reps
6
Tricep Pushdown (Cable)
4 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Pendlay Row
4 Sets
12 Reps
3
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Dip (Bodyweight)
4 Sets
AMRAP
6
Bicep Curl (EZ Bar)
4 Sets
10 Reps
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
2
Seated Overhead Press (Dumbbell)
4 Sets
12 Reps
3
Deadlift (Barbell)
4 Sets
12 Reps
4
Lateral Raise (Cable)
4 Sets
12 Reps
5
Reverse Pec Deck
3 Sets
20 Reps
6
Tricep Extension (Dumbbell)
4 Sets
10 Reps
Day 3
1
Pull-Up (Bodyweight)
4 Sets
8 Reps
2
Incline Bench Press (Barbell)
4 Sets
12 Reps
3
Seated Row (Cable)
4 Sets
12 Reps
4
Dip (Bodyweight)
4 Sets
AMRAP
5
Chest Press (Machine)
3 Sets
12 Reps
6
Incline Curl (Dumbbell)
4 Sets
12 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
8 Reps
2
Trap Bar Deadlift
4 Sets
12 Reps
3
Lateral Raise (Dumbbell)
4 Sets
10 Reps
4
Leg Extension
4 Sets
12 Reps
5
Seated Hamstring Curl
3 Sets
12 Reps
6
Tricep Pushdown (Cable)
4 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Pendlay Row
4 Sets
12 Reps
3
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Dip (Bodyweight)
4 Sets
AMRAP
6
Bicep Curl (EZ Bar)
4 Sets
10 Reps
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
2
Seated Overhead Press (Dumbbell)
4 Sets
12 Reps
3
Deadlift (Barbell)
4 Sets
12 Reps
4
Lateral Raise (Cable)
4 Sets
12 Reps
5
Reverse Pec Deck
3 Sets
20 Reps
6
Tricep Extension (Dumbbell)
4 Sets
10 Reps
Day 3
1
Pull-Up (Bodyweight)
4 Sets
8 Reps
2
Incline Bench Press (Barbell)
4 Sets
12 Reps
3
Seated Row (Cable)
4 Sets
12 Reps
4
Dip (Bodyweight)
4 Sets
AMRAP
5
Chest Press (Machine)
3 Sets
12 Reps
6
Incline Curl (Dumbbell)
4 Sets
12 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
8 Reps
2
Trap Bar Deadlift
4 Sets
12 Reps
3
Lateral Raise (Dumbbell)
4 Sets
10 Reps
4
Leg Extension
4 Sets
12 Reps
5
Seated Hamstring Curl
3 Sets
12 Reps
6
Tricep Pushdown (Cable)
4 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Pendlay Row
4 Sets
12 Reps
3
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Dip (Bodyweight)
4 Sets
AMRAP
6
Bicep Curl (EZ Bar)
4 Sets
10 Reps
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
2
Seated Overhead Press (Dumbbell)
4 Sets
12 Reps
3
Deadlift (Barbell)
4 Sets
12 Reps
4
Lateral Raise (Cable)
4 Sets
12 Reps
5
Reverse Pec Deck
3 Sets
20 Reps
6
Tricep Extension (Dumbbell)
4 Sets
10 Reps
Day 3
1
Pull-Up (Bodyweight)
4 Sets
8 Reps
2
Incline Bench Press (Barbell)
4 Sets
12 Reps
3
Seated Row (Cable)
4 Sets
12 Reps
4
Dip (Bodyweight)
4 Sets
AMRAP
5
Chest Press (Machine)
3 Sets
12 Reps
6
Incline Curl (Dumbbell)
4 Sets
12 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
8 Reps
2
Trap Bar Deadlift
4 Sets
12 Reps
3
Lateral Raise (Dumbbell)
4 Sets
10 Reps
4
Leg Extension
4 Sets
12 Reps
5
Seated Hamstring Curl
3 Sets
12 Reps
6
Tricep Pushdown (Cable)
4 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Pendlay Row
4 Sets
12 Reps
3
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Dip (Bodyweight)
4 Sets
AMRAP
6
Bicep Curl (EZ Bar)
4 Sets
10 Reps
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
2
Seated Overhead Press (Dumbbell)
4 Sets
12 Reps
3
Deadlift (Barbell)
4 Sets
12 Reps
4
Lateral Raise (Cable)
4 Sets
12 Reps
5
Reverse Pec Deck
3 Sets
20 Reps
6
Tricep Extension (Dumbbell)
4 Sets
10 Reps
Day 3
1
Pull-Up (Bodyweight)
4 Sets
8 Reps
2
Incline Bench Press (Barbell)
4 Sets
12 Reps
3
Seated Row (Cable)
4 Sets
12 Reps
4
Dip (Bodyweight)
4 Sets
AMRAP
5
Chest Press (Machine)
3 Sets
12 Reps
6
Incline Curl (Dumbbell)
4 Sets
12 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
8 Reps
2
Trap Bar Deadlift
4 Sets
12 Reps
3
Lateral Raise (Dumbbell)
4 Sets
10 Reps
4
Leg Extension
4 Sets
12 Reps
5
Seated Hamstring Curl
3 Sets
12 Reps
6
Tricep Pushdown (Cable)
4 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Pendlay Row
4 Sets
12 Reps
3
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Dip (Bodyweight)
4 Sets
AMRAP
6
Bicep Curl (EZ Bar)
4 Sets
10 Reps
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
2
Seated Overhead Press (Dumbbell)
4 Sets
12 Reps
3
Deadlift (Barbell)
4 Sets
12 Reps
4
Lateral Raise (Cable)
4 Sets
12 Reps
5
Reverse Pec Deck
3 Sets
20 Reps
6
Tricep Extension (Dumbbell)
4 Sets
10 Reps
Day 3
1
Pull-Up (Bodyweight)
4 Sets
8 Reps
2
Incline Bench Press (Barbell)
4 Sets
12 Reps
3
Seated Row (Cable)
4 Sets
12 Reps
4
Dip (Bodyweight)
4 Sets
AMRAP
5
Chest Press (Machine)
3 Sets
12 Reps
6
Incline Curl (Dumbbell)
4 Sets
12 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
8 Reps
2
Trap Bar Deadlift
4 Sets
12 Reps
3
Lateral Raise (Dumbbell)
4 Sets
10 Reps
4
Leg Extension
4 Sets
12 Reps
5
Seated Hamstring Curl
3 Sets
12 Reps
6
Tricep Pushdown (Cable)
4 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Pendlay Row
4 Sets
12 Reps
3
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Dip (Bodyweight)
4 Sets
AMRAP
6
Bicep Curl (EZ Bar)
4 Sets
10 Reps
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
2
Seated Overhead Press (Dumbbell)
4 Sets
12 Reps
3
Deadlift (Barbell)
4 Sets
12 Reps
4
Lateral Raise (Cable)
4 Sets
12 Reps
5
Reverse Pec Deck
3 Sets
20 Reps
6
Tricep Extension (Dumbbell)
4 Sets
10 Reps
Day 3
1
Pull-Up (Bodyweight)
4 Sets
8 Reps
2
Incline Bench Press (Barbell)
4 Sets
12 Reps
3
Seated Row (Cable)
4 Sets
12 Reps
4
Dip (Bodyweight)
4 Sets
AMRAP
5
Chest Press (Machine)
3 Sets
12 Reps
6
Incline Curl (Dumbbell)
4 Sets
12 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
8 Reps
2
Trap Bar Deadlift
4 Sets
12 Reps
3
Lateral Raise (Dumbbell)
4 Sets
10 Reps
4
Leg Extension
4 Sets
12 Reps
5
Seated Hamstring Curl
3 Sets
12 Reps
6
Tricep Pushdown (Cable)
4 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Pendlay Row
4 Sets
12 Reps
3
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Dip (Bodyweight)
4 Sets
AMRAP
6
Bicep Curl (EZ Bar)
4 Sets
10 Reps
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
2
Seated Overhead Press (Dumbbell)
4 Sets
12 Reps
3
Deadlift (Barbell)
4 Sets
12 Reps
4
Lateral Raise (Cable)
4 Sets
12 Reps
5
Reverse Pec Deck
3 Sets
20 Reps
6
Tricep Extension (Dumbbell)
4 Sets
10 Reps
Day 3
1
Pull-Up (Bodyweight)
4 Sets
8 Reps
2
Incline Bench Press (Barbell)
4 Sets
12 Reps
3
Seated Row (Cable)
4 Sets
12 Reps
4
Dip (Bodyweight)
4 Sets
AMRAP
5
Chest Press (Machine)
3 Sets
12 Reps
6
Incline Curl (Dumbbell)
4 Sets
12 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
8 Reps
2
Trap Bar Deadlift
4 Sets
12 Reps
3
Lateral Raise (Dumbbell)
4 Sets
10 Reps
4
Leg Extension
4 Sets
12 Reps
5
Seated Hamstring Curl
3 Sets
12 Reps
6
Tricep Pushdown (Cable)
4 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Pendlay Row
4 Sets
12 Reps
3
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Dip (Bodyweight)
4 Sets
AMRAP
6
Bicep Curl (EZ Bar)
4 Sets
10 Reps
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
2
Seated Overhead Press (Dumbbell)
4 Sets
12 Reps
3
Deadlift (Barbell)
4 Sets
12 Reps
4
Lateral Raise (Cable)
4 Sets
12 Reps
5
Reverse Pec Deck
3 Sets
20 Reps
6
Tricep Extension (Dumbbell)
4 Sets
10 Reps
Day 3
1
Pull-Up (Bodyweight)
4 Sets
8 Reps
2
Incline Bench Press (Barbell)
4 Sets
12 Reps
3
Seated Row (Cable)
4 Sets
12 Reps
4
Dip (Bodyweight)
4 Sets
AMRAP
5
Chest Press (Machine)
3 Sets
12 Reps
6
Incline Curl (Dumbbell)
4 Sets
12 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
8 Reps
2
Trap Bar Deadlift
4 Sets
12 Reps
3
Lateral Raise (Dumbbell)
4 Sets
10 Reps
4
Leg Extension
4 Sets
12 Reps
5
Seated Hamstring Curl
3 Sets
12 Reps
6
Tricep Pushdown (Cable)
4 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Pendlay Row
4 Sets
12 Reps
3
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Dip (Bodyweight)
4 Sets
AMRAP
6
Bicep Curl (EZ Bar)
4 Sets
10 Reps
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
2
Seated Overhead Press (Dumbbell)
4 Sets
12 Reps
3
Deadlift (Barbell)
4 Sets
12 Reps
4
Lateral Raise (Cable)
4 Sets
12 Reps
5
Reverse Pec Deck
3 Sets
20 Reps
6
Tricep Extension (Dumbbell)
4 Sets
10 Reps
Day 3
1
Pull-Up (Bodyweight)
4 Sets
8 Reps
2
Incline Bench Press (Barbell)
4 Sets
12 Reps
3
Seated Row (Cable)
4 Sets
12 Reps
4
Dip (Bodyweight)
4 Sets
AMRAP
5
Chest Press (Machine)
3 Sets
12 Reps
6
Incline Curl (Dumbbell)
4 Sets
12 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
8 Reps
2
Trap Bar Deadlift
4 Sets
12 Reps
3
Lateral Raise (Dumbbell)
4 Sets
10 Reps
4
Leg Extension
4 Sets
12 Reps
5
Seated Hamstring Curl
3 Sets
12 Reps
6
Tricep Pushdown (Cable)
4 Sets
12 Reps