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Good Morning LFG
by Javi S.
1 athletes joined
Program Description
Strength & Hypertrophy with emphasis on flexibility
Program Overview
Level
Novice
Goal
Powerbuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
90 minutes
Created
Apr 26, 2024 02:55
Last Edited
May 07, 2024 10:21
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Week 1
1 / 8 Weeks
Day 1
1
Good Morning
2 Sets
5 Reps
@6
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
12 Reps
@7
@8
@8.5
@9
@6
3
Front Squat (Barbell)
3 Sets
10 Reps
@7
4
Leg Extension
3 Sets
10 Reps
@7
5
Split Squat (Dumbbell)
3 Sets
10 Reps
@6.5
6
Seated Row (Cable)
3 Sets
12 Reps
@7
7
Curl To Press
3 Sets
12 Reps
@6
8
Standing Calf Raise
3 Sets
10 Reps
@6
Day 2
1
Good Morning
2 Sets
5 Reps
@6
2
Dumbbell External Rotation
2 Sets
8 Reps
@6
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
12 Reps
@7
@8
@8.5
@9
@6
4
Front Raise
2 Sets
12 Reps
@7
5
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@7
6
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7
7
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@6
8
Goblet Squat
3 Sets
12 Reps
@7.5
9
Overhead Press (Dumbbell)
3 Sets
10 Reps
@8
10
Push Up
1 Set
30 Reps
Day 3
1
Good Morning
2 Sets
5 Reps
@6
2
Dumbbell External Rotation
2 Sets
8 Reps
@6
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
12 Reps
@7
@7.5
@8
@9
@6
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@6
5
Lat Pulldown
3 Sets
10 Reps
@7
6
Hamstring Curl
3 Sets
12 Reps
@8
7
Hammer Curl
3 Sets
10 Reps
@6
8A
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
8B
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
9
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@8
Day 1
1
Good Morning
2 Sets
5 Reps
@6
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
12 Reps
@7
@8
@8.5
@9
@6
3
Front Squat (Barbell)
3 Sets
10 Reps
@7
4
Leg Extension
3 Sets
10 Reps
@7
5
Split Squat (Dumbbell)
3 Sets
10 Reps
@6.5
6
Seated Row (Cable)
3 Sets
12 Reps
@7
7
Curl To Press
3 Sets
12 Reps
@6
8
Standing Calf Raise
3 Sets
10 Reps
@6
Day 2
1
Good Morning
2 Sets
5 Reps
@6
2
Dumbbell External Rotation
2 Sets
8 Reps
@6
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
12 Reps
@7
@8
@8.5
@9
@6
4
Front Raise
2 Sets
12 Reps
@7
5
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@7
6
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7
7
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@6
8
Goblet Squat
3 Sets
12 Reps
@7.5
9
Overhead Press (Dumbbell)
3 Sets
10 Reps
@8
10
Push Up
1 Set
30 Reps
Day 3
1
Good Morning
2 Sets
5 Reps
@6
2
Dumbbell External Rotation
2 Sets
8 Reps
@6
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
12 Reps
@7
@7.5
@8
@9
@6
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@6
5
Lat Pulldown
3 Sets
10 Reps
@7
6
Hamstring Curl
3 Sets
12 Reps
@8
7
Hammer Curl
3 Sets
10 Reps
@6
8A
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
8B
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
9
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@8
Day 1
1
Good Morning
2 Sets
5 Reps
@6
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
12 Reps
@7
@8
@8.5
@9
@6
3
Front Squat (Barbell)
3 Sets
10 Reps
@7
4
Leg Extension
3 Sets
10 Reps
@7
5
Split Squat (Dumbbell)
3 Sets
10 Reps
@6.5
6
Seated Row (Cable)
3 Sets
12 Reps
@7
7
Curl To Press
3 Sets
12 Reps
@6
8
Standing Calf Raise
3 Sets
10 Reps
@6
Day 2
1
Good Morning
2 Sets
5 Reps
@6
2
Dumbbell External Rotation
2 Sets
8 Reps
@6
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
12 Reps
@7
@8
@8.5
@9
@6
4
Front Raise
2 Sets
12 Reps
@7
5
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@7
6
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7
7
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@6
8
Goblet Squat
3 Sets
12 Reps
@7.5
9
Overhead Press (Dumbbell)
3 Sets
10 Reps
@8
10
Push Up
1 Set
30 Reps
Day 3
1
Good Morning
2 Sets
5 Reps
@6
2
Dumbbell External Rotation
2 Sets
8 Reps
@6
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
12 Reps
@7
@7.5
@8
@9
@6
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@6
5
Lat Pulldown
3 Sets
10 Reps
@7
6
Hamstring Curl
3 Sets
12 Reps
@8
7
Hammer Curl
3 Sets
10 Reps
@6
8A
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
8B
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
9
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@8
Day 1
1
Good Morning
2 Sets
5 Reps
@6
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
12 Reps
@7
@8
@8.5
@9
@6
3
Front Squat (Barbell)
3 Sets
10 Reps
@7
4
Leg Extension
3 Sets
10 Reps
@7
5
Split Squat (Dumbbell)
3 Sets
10 Reps
@6.5
6
Seated Row (Cable)
3 Sets
12 Reps
@7
7
Curl To Press
3 Sets
12 Reps
@6
8
Standing Calf Raise
3 Sets
10 Reps
@6
Day 2
1
Good Morning
2 Sets
5 Reps
@6
2
Dumbbell External Rotation
2 Sets
8 Reps
@6
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
12 Reps
@7
@8
@8.5
@9
@6
4
Front Raise
2 Sets
12 Reps
@7
5
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@7
6
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7
7
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@6
8
Goblet Squat
3 Sets
12 Reps
@7.5
9
Overhead Press (Dumbbell)
3 Sets
10 Reps
@8
10
Push Up
1 Set
30 Reps
Day 3
1
Good Morning
2 Sets
5 Reps
@6
2
Dumbbell External Rotation
2 Sets
8 Reps
@6
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
12 Reps
@7
@7.5
@8
@9
@6
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@6
5
Lat Pulldown
3 Sets
10 Reps
@7
6
Hamstring Curl
3 Sets
12 Reps
@8
7
Hammer Curl
3 Sets
10 Reps
@6
8A
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
8B
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
9
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@8
Day 1
1
Good Morning
2 Sets
5 Reps
@6
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
12 Reps
@7
@8
@8.5
@9
@6
3
Front Squat (Barbell)
3 Sets
10 Reps
@7
4
Leg Extension
3 Sets
10 Reps
@7
5
Split Squat (Dumbbell)
3 Sets
10 Reps
@6.5
6
Seated Row (Cable)
3 Sets
12 Reps
@7
7
Curl To Press
3 Sets
12 Reps
@6
8
Standing Calf Raise
3 Sets
10 Reps
@6
Day 2
1
Good Morning
2 Sets
5 Reps
@6
2
Dumbbell External Rotation
2 Sets
8 Reps
@6
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
12 Reps
@7
@8
@8.5
@9
@6
4
Front Raise
2 Sets
12 Reps
@7
5
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@7
6
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7
7
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@6
8
Goblet Squat
3 Sets
12 Reps
@7.5
9
Overhead Press (Dumbbell)
3 Sets
10 Reps
@8
10
Push Up
1 Set
30 Reps
Day 3
1
Good Morning
2 Sets
5 Reps
@6
2
Dumbbell External Rotation
2 Sets
8 Reps
@6
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
12 Reps
@7
@7.5
@8
@9
@6
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@6
5
Lat Pulldown
3 Sets
10 Reps
@7
6
Hamstring Curl
3 Sets
12 Reps
@8
7
Hammer Curl
3 Sets
10 Reps
@6
8A
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
8B
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
9
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@8
Day 1
1
Good Morning
2 Sets
5 Reps
@6
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
12 Reps
@7
@8
@8.5
@9
@6
3
Front Squat (Barbell)
3 Sets
10 Reps
@7
4
Leg Extension
3 Sets
10 Reps
@7
5
Split Squat (Dumbbell)
3 Sets
10 Reps
@6.5
6
Seated Row (Cable)
3 Sets
12 Reps
@7
7
Curl To Press
3 Sets
12 Reps
@6
8
Standing Calf Raise
3 Sets
10 Reps
@6
Day 2
1
Good Morning
2 Sets
5 Reps
@6
2
Dumbbell External Rotation
2 Sets
8 Reps
@6
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
12 Reps
@7
@8
@8.5
@9
@6
4
Front Raise
2 Sets
12 Reps
@7
5
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@7
6
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7
7
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@6
8
Goblet Squat
3 Sets
12 Reps
@7.5
9
Overhead Press (Dumbbell)
3 Sets
10 Reps
@8
10
Push Up
1 Set
30 Reps
Day 3
1
Good Morning
2 Sets
5 Reps
@6
2
Dumbbell External Rotation
2 Sets
8 Reps
@6
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
12 Reps
@7
@7.5
@8
@9
@6
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@6
5
Lat Pulldown
3 Sets
10 Reps
@7
6
Hamstring Curl
3 Sets
12 Reps
@8
7
Hammer Curl
3 Sets
10 Reps
@6
8A
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
8B
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
9
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@8
Day 1
1
Good Morning
2 Sets
5 Reps
@6
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
12 Reps
@7
@8
@8.5
@9
@6
3
Front Squat (Barbell)
3 Sets
10 Reps
@7
4
Leg Extension
3 Sets
10 Reps
@7
5
Split Squat (Dumbbell)
3 Sets
10 Reps
@6.5
6
Seated Row (Cable)
3 Sets
12 Reps
@7
7
Curl To Press
3 Sets
12 Reps
@6
8
Standing Calf Raise
3 Sets
10 Reps
@6
Day 2
1
Good Morning
2 Sets
5 Reps
@6
2
Dumbbell External Rotation
2 Sets
8 Reps
@6
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
12 Reps
@7
@8
@8.5
@9
@6
4
Front Raise
2 Sets
12 Reps
@7
5
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@7
6
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7
7
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@6
8
Goblet Squat
3 Sets
12 Reps
@7.5
9
Overhead Press (Dumbbell)
3 Sets
10 Reps
@8
10
Push Up
1 Set
30 Reps
Day 3
1
Good Morning
2 Sets
5 Reps
@6
2
Dumbbell External Rotation
2 Sets
8 Reps
@6
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
12 Reps
@7
@7.5
@8
@9
@6
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@6
5
Lat Pulldown
3 Sets
10 Reps
@7
6
Hamstring Curl
3 Sets
12 Reps
@8
7
Hammer Curl
3 Sets
10 Reps
@6
8A
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
8B
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
9
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@8
Day 1
1
Good Morning
2 Sets
5 Reps
@6
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
12 Reps
@7
@8
@8.5
@9
@6
3
Front Squat (Barbell)
3 Sets
10 Reps
@7
4
Leg Extension
3 Sets
10 Reps
@7
5
Split Squat (Dumbbell)
3 Sets
10 Reps
@6.5
6
Seated Row (Cable)
3 Sets
12 Reps
@7
7
Curl To Press
3 Sets
12 Reps
@6
8
Standing Calf Raise
3 Sets
10 Reps
@6
Day 2
1
Good Morning
2 Sets
5 Reps
@6
2
Dumbbell External Rotation
2 Sets
8 Reps
@6
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
12 Reps
@7
@8
@8.5
@9
@6
4
Front Raise
2 Sets
12 Reps
@7
5
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@7
6
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7
7
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@6
8
Goblet Squat
3 Sets
12 Reps
@7.5
9
Overhead Press (Dumbbell)
3 Sets
10 Reps
@8
10
Push Up
1 Set
30 Reps
Day 3
1
Good Morning
2 Sets
5 Reps
@6
2
Dumbbell External Rotation
2 Sets
8 Reps
@6
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
12 Reps
@7
@7.5
@8
@9
@6
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@6
5
Lat Pulldown
3 Sets
10 Reps
@7
6
Hamstring Curl
3 Sets
12 Reps
@8
7
Hammer Curl
3 Sets
10 Reps
@6
8A
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
8B
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
9
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@8