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Guaranteed muscle growth
by Aakarsh S.
1 athletes joined
Program Description
This can be done all in one week, but I split it up since I spend 2 hours in the gym. I do a 4 second eccentric on every exercise except for leg day for 2 weeks, then normal lifting deload for 2 weeks. Rinse and repeat.
Program Overview
Level
Intermediate
Goal
Athletics, Bodybuilding
Equipment
Full Gym
Program Length
2 weeks
Time Per Workout
50 minutes
Created
Jan 02, 2024 04:36
Last Edited
May 07, 2024 10:39
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Week 1
1 / 2 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
6-10 Reps
2
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
3
Incline Cable Chest Fly On Bench
1 Set
35 Reps
4
Pec Deck (Machine)
2 Sets
6-10 Reps
5A
Dip (Weighted)
2 Sets
6-10 Reps
5B
Chest Press (Machine)
2 Sets
6-10 Reps
6
Cable Crossover
1 Set
35 Reps
Day 2
1
V-Handle Tricep Pushdown (Cable)
5 Sets
6-10 Reps
2
Seated Dip (Machine)
1 Set
35 Reps
3
Hammer Curl
5 Sets
6-10 Reps
4
Spider Curl
1 Set
35 Reps
5
Hammer Curl
2 Sets
6-10 Reps
6
Reverse Bicep Curl (EZ Bar)
1 Set
35 Reps
Day 3
1
Seated Calf Raise
5 Sets
1 Set
6-10 Reps
25-35 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
3
Seated Hamstring Curl
5 Sets
6-10 Reps
4
Hip Adductor (Machine)
5 Sets
6-10 Reps
5
Hip Abductor (Machine)
5 Sets
6-10 Reps
6
Kettlebell Tibialis Raises
3 Sets
6-10 Reps
7
Trap Bar Jumps
3 Sets
5 Reps
Day 4
1
Trap Bar Deadlift
3 Sets
6-10 Reps
2
Lat Pulldown
3 Sets
6-10 Reps
3
Lat Pulldown (Close Grip)
5 Sets
6-10 Reps
4
T-Bar Row
1 Set
35 Reps
Day 5
1
Seated Military Press (Barbell)
5 Sets
6-10 Reps
2
Front Raise
1 Set
35 Reps
3
Lateral Raise (Dumbbell)
5 Sets
6-10 Reps
4
Lateral Raise (Machine)
2 Sets
6-10 Reps
5
Rear Delt Fly (Dumbbell)
1 Set
35 Reps
Day 6
1
Bench Press (Close Grip)
5 Sets
6 Reps
2
Tricep Kickback
3 Sets
12-15 Reps
3
Overhead Extension (Dumbbell)
3 Sets
8-10 Reps
4
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
Day 7
1
Bicep Curl (Barbell)
4 Sets
8 Reps
2
Preacher Curl (Barbell)
4 Sets
8 Reps
3
Hammer Curl
4 Sets
10 Reps
4
Concentration Curl
3 Sets
12 Reps
5
Reverse Wrist Curl (Barbell)
3 Sets
8 Reps
Day 2
No exercises added to this day
Day 3
No exercises added to this day
Day 4
No exercises added to this day
Day 5
No exercises added to this day
Day 6
1
Bench Press (Close Grip)
5 Sets
6 Reps
2
Tricep Kickback
3 Sets
12-15 Reps
3
Overhead Extension (Dumbbell)
3 Sets
8-10 Reps
4
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
Day 7
1
Bicep Curl (Barbell)
4 Sets
8 Reps
2
Preacher Curl (Barbell)
4 Sets
8 Reps
3
Hammer Curl
4 Sets
10 Reps
4
Concentration Curl
3 Sets
12 Reps
5
Reverse Wrist Curl (Barbell)
3 Sets
8 Reps
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps