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GOT JUICE?
by Sam M.
9 athletes joined
Program Description
-Gain size and strength -Neglect Calves - Watch Old School Bodybuilding motivation videos Rest between days 4&5 and rest between 5&1
Program Overview
Level
Novice
Goal
Bodybuilding, Powerbuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
50 minutes
Created
Jan 05, 2024 11:37
Last Edited
May 14, 2024 03:14
down_app
Week 1
1 / 8 Weeks
Day 2
1
Bent Over Row (Barbell)
4 Sets
3-6 Reps
@8
2
Lat Pulldown
4 Sets
8-12 Reps
@8
3
Rear Delt Fly (Dumbbell)
4 Sets
12-15 Reps
@10
4
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@9
Day 3
1
Squat (Barbell)
4 Sets
3-5 Reps
@8.5
2
Stiff Leg Deadlift
3 Sets
6-12 Reps
@8
3
Leg Extension
4 Sets
8-12 Reps
@9
4
Lying Leg Curl
4 Sets
6-10 Reps
@8.5
5
Standing Calf Raise
5 Sets
15 Reps
@8.5
Day 4
1
Overhead Press (Barbell)
4 Sets
5-8 Reps
2
Bicep Curl (Cable)
4 Sets
8-20 Reps
3
Tricep Pushdown (Cable)
4 Sets
8-20 Reps
4
Monastery Tricep Extension
3 Sets
6-12 Reps
5
Spider Curl
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
6 Sets
8-15 Reps
@10
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
@9
3
Lateral Raise (Dumbbell)
9 Sets
8-15 Reps
@10
4
Tricep Extension (Barbell)
3 Sets
6-12 Reps
@9
Day 5
1
Deadlift (Barbell)
1 Set
3 Sets
3-5 Reps
3-5 Reps
@8
2
Dip (Weighted)
4 Sets
8-12 Reps
@8.5
3
Chin-Up (Weighted)
4 Sets
6-12 Reps
4
Leg Press
3 Sets
12-15 Reps
5
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
6
Chest Fly (Machine)
2 Sets
50+ Reps
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
@9
3
Lateral Raise (Dumbbell)
4 Sets
8-15 Reps
@10
4
Tricep Extension (Barbell)
3 Sets
6-12 Reps
@9
Day 2
1
Bent Over Row (Barbell)
4 Sets
3-6 Reps
@8
2
Lat Pulldown
4 Sets
8-12 Reps
@8
3
Rear Delt Fly (Dumbbell)
4 Sets
12-15 Reps
@10
4
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@9
Day 3
1
Squat (Barbell)
4 Sets
3-5 Reps
@8.5
2
Stiff Leg Deadlift
3 Sets
6-12 Reps
@8
3
Leg Extension
4 Sets
8-12 Reps
@9
4
Lying Leg Curl
4 Sets
6-10 Reps
@8.5
5
Standing Calf Raise
5 Sets
15 Reps
@8.5
Day 4
1
Overhead Press (Barbell)
4 Sets
5-8 Reps
2
Bicep Curl (Cable)
4 Sets
8-20 Reps
3
Tricep Pushdown (Cable)
4 Sets
8-20 Reps
4
Monastery Tricep Extension
3 Sets
6-12 Reps
5
Spider Curl
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
6 Sets
8-15 Reps
@10
Day 5
1
Deadlift (Barbell)
1 Set
3 Sets
3-5 Reps
3-5 Reps
@8
2
Dip (Weighted)
4 Sets
8-12 Reps
@8.5
3
Chin-Up (Weighted)
4 Sets
6-12 Reps
4
Leg Press
3 Sets
12-15 Reps
5
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
6
Chest Fly (Machine)
2 Sets
50+ Reps
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
@9
3
Lateral Raise (Dumbbell)
4 Sets
8-15 Reps
@10
4
Tricep Extension (Barbell)
3 Sets
6-12 Reps
@9
Day 2
1
Bent Over Row (Barbell)
4 Sets
3-6 Reps
@8
2
Lat Pulldown
4 Sets
8-12 Reps
@8
3
Rear Delt Fly (Dumbbell)
4 Sets
12-15 Reps
@10
4
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@9
Day 3
1
Squat (Barbell)
4 Sets
3-5 Reps
@8.5
2
Stiff Leg Deadlift
3 Sets
6-12 Reps
@8
3
Leg Extension
4 Sets
8-12 Reps
@9
4
Lying Leg Curl
4 Sets
6-10 Reps
@8.5
5
Standing Calf Raise
5 Sets
15 Reps
@8.5
Day 4
1
Overhead Press (Barbell)
4 Sets
5-8 Reps
2
Bicep Curl (Cable)
4 Sets
8-20 Reps
3
Tricep Pushdown (Cable)
4 Sets
8-20 Reps
4
Monastery Tricep Extension
3 Sets
6-12 Reps
5
Spider Curl
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
6 Sets
8-15 Reps
@10
Day 5
1
Deadlift (Barbell)
1 Set
3 Sets
3-5 Reps
3-5 Reps
@8
2
Dip (Weighted)
4 Sets
8-12 Reps
@8.5
3
Chin-Up (Weighted)
4 Sets
6-12 Reps
4
Leg Press
3 Sets
12-15 Reps
5
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
6
Chest Fly (Machine)
2 Sets
50+ Reps
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
@9
3
Lateral Raise (Dumbbell)
4 Sets
8-15 Reps
@10
4
Tricep Extension (Barbell)
3 Sets
6-12 Reps
@9
Day 2
1
Bent Over Row (Barbell)
4 Sets
3-6 Reps
@8
2
Lat Pulldown
4 Sets
8-12 Reps
@8
3
Rear Delt Fly (Dumbbell)
4 Sets
12-15 Reps
@10
4
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@9
Day 3
1
Squat (Barbell)
4 Sets
3-5 Reps
@8.5
2
Stiff Leg Deadlift
3 Sets
6-12 Reps
@8
3
Leg Extension
4 Sets
8-12 Reps
@9
4
Lying Leg Curl
4 Sets
6-10 Reps
@8.5
5
Standing Calf Raise
5 Sets
15 Reps
@8.5
Day 4
1
Overhead Press (Barbell)
4 Sets
5-8 Reps
2
Bicep Curl (Cable)
4 Sets
8-20 Reps
3
Tricep Pushdown (Cable)
4 Sets
8-20 Reps
4
Monastery Tricep Extension
3 Sets
6-12 Reps
5
Spider Curl
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
6 Sets
8-15 Reps
@10
Day 5
1
Deadlift (Barbell)
1 Set
3 Sets
3-5 Reps
3-5 Reps
@8
2
Dip (Weighted)
4 Sets
8-12 Reps
@8.5
3
Chin-Up (Weighted)
4 Sets
6-12 Reps
4
Leg Press
3 Sets
12-15 Reps
5
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
6
Chest Fly (Machine)
2 Sets
50+ Reps
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
@9
3
Lateral Raise (Dumbbell)
4 Sets
8-15 Reps
@10
4
Tricep Extension (Barbell)
3 Sets
6-12 Reps
@9
Day 2
1
Bent Over Row (Barbell)
4 Sets
3-6 Reps
@8
2
Lat Pulldown
4 Sets
8-12 Reps
@8
3
Rear Delt Fly (Dumbbell)
4 Sets
12-15 Reps
@10
4
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@9
Day 3
1
Squat (Barbell)
4 Sets
3-5 Reps
@8.5
2
Stiff Leg Deadlift
3 Sets
6-12 Reps
@8
3
Leg Extension
4 Sets
8-12 Reps
@9
4
Lying Leg Curl
4 Sets
6-10 Reps
@8.5
5
Standing Calf Raise
5 Sets
15 Reps
@8.5
Day 4
1
Overhead Press (Barbell)
4 Sets
5-8 Reps
2
Bicep Curl (Cable)
4 Sets
8-20 Reps
3
Tricep Pushdown (Cable)
4 Sets
8-20 Reps
4
Monastery Tricep Extension
3 Sets
6-12 Reps
5
Spider Curl
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
6 Sets
8-15 Reps
@10
Day 5
1
Deadlift (Barbell)
1 Set
3 Sets
3-5 Reps
3-5 Reps
@8
2
Dip (Weighted)
4 Sets
8-12 Reps
@8.5
3
Chin-Up (Weighted)
4 Sets
6-12 Reps
4
Leg Press
3 Sets
12-15 Reps
5
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
6
Chest Fly (Machine)
2 Sets
50+ Reps
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
@9
3
Lateral Raise (Dumbbell)
4 Sets
8-15 Reps
@10
4
Tricep Extension (Barbell)
3 Sets
6-12 Reps
@9
Day 2
1
Bent Over Row (Barbell)
4 Sets
3-6 Reps
@8
2
Lat Pulldown
4 Sets
8-12 Reps
@8
3
Rear Delt Fly (Dumbbell)
4 Sets
12-15 Reps
@10
4
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@9
Day 3
1
Squat (Barbell)
4 Sets
3-5 Reps
@8.5
2
Stiff Leg Deadlift
3 Sets
6-12 Reps
@8
3
Leg Extension
4 Sets
8-12 Reps
@9
4
Lying Leg Curl
4 Sets
6-10 Reps
@8.5
5
Standing Calf Raise
5 Sets
15 Reps
@8.5
Day 4
1
Overhead Press (Barbell)
4 Sets
5-8 Reps
2
Bicep Curl (Cable)
4 Sets
8-20 Reps
3
Tricep Pushdown (Cable)
4 Sets
8-20 Reps
4
Monastery Tricep Extension
3 Sets
6-12 Reps
5
Spider Curl
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
6 Sets
8-15 Reps
@10
Day 5
1
Deadlift (Barbell)
1 Set
3 Sets
3-5 Reps
3-5 Reps
@8
2
Dip (Weighted)
4 Sets
8-12 Reps
@8.5
3
Chin-Up (Weighted)
4 Sets
6-12 Reps
4
Leg Press
3 Sets
12-15 Reps
5
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
6
Chest Fly (Machine)
2 Sets
50+ Reps
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
@9
3
Lateral Raise (Dumbbell)
4 Sets
8-15 Reps
@10
4
Tricep Extension (Barbell)
3 Sets
6-12 Reps
@9
Day 2
1
Bent Over Row (Barbell)
4 Sets
3-6 Reps
@8
2
Lat Pulldown
4 Sets
8-12 Reps
@8
3
Rear Delt Fly (Dumbbell)
4 Sets
12-15 Reps
@10
4
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@9
Day 3
1
Squat (Barbell)
4 Sets
3-5 Reps
@8.5
2
Stiff Leg Deadlift
3 Sets
6-12 Reps
@8
3
Leg Extension
4 Sets
8-12 Reps
@9
4
Lying Leg Curl
4 Sets
6-10 Reps
@8.5
5
Standing Calf Raise
5 Sets
15 Reps
@8.5
Day 4
1
Overhead Press (Barbell)
4 Sets
5-8 Reps
2
Bicep Curl (Cable)
4 Sets
8-20 Reps
3
Tricep Pushdown (Cable)
4 Sets
8-20 Reps
4
Monastery Tricep Extension
3 Sets
6-12 Reps
5
Spider Curl
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
6 Sets
8-15 Reps
@10
Day 5
1
Deadlift (Barbell)
1 Set
3 Sets
3-5 Reps
3-5 Reps
@8
2
Dip (Weighted)
4 Sets
8-12 Reps
@8.5
3
Chin-Up (Weighted)
4 Sets
6-12 Reps
4
Leg Press
3 Sets
12-15 Reps
5
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
6
Chest Fly (Machine)
2 Sets
50+ Reps
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
@9
3
Lateral Raise (Dumbbell)
4 Sets
8-15 Reps
@10
4
Tricep Extension (Barbell)
3 Sets
6-12 Reps
@9
Day 2
1
Bent Over Row (Barbell)
4 Sets
3-6 Reps
@8
2
Lat Pulldown
4 Sets
8-12 Reps
@8
3
Rear Delt Fly (Dumbbell)
4 Sets
12-15 Reps
@10
4
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@9
Day 3
1
Squat (Barbell)
4 Sets
3-5 Reps
@8.5
2
Stiff Leg Deadlift
3 Sets
6-12 Reps
@8
3
Leg Extension
4 Sets
8-12 Reps
@9
4
Lying Leg Curl
4 Sets
6-10 Reps
@8.5
5
Standing Calf Raise
5 Sets
15 Reps
@8.5
Day 4
1
Overhead Press (Barbell)
4 Sets
5-8 Reps
2
Bicep Curl (Cable)
4 Sets
8-20 Reps
3
Tricep Pushdown (Cable)
4 Sets
8-20 Reps
4
Monastery Tricep Extension
3 Sets
6-12 Reps
5
Spider Curl
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
6 Sets
8-15 Reps
@10
Day 5
1
Deadlift (Barbell)
1 Set
3 Sets
3-5 Reps
3-5 Reps
@8
2
Dip (Weighted)
4 Sets
8-12 Reps
@8.5
3
Chin-Up (Weighted)
4 Sets
6-12 Reps
4
Leg Press
3 Sets
12-15 Reps
5
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
6
Chest Fly (Machine)
2 Sets
50+ Reps