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Gym new
by Joshua M.
2 athletes joined
Program Description
Build muscle
Program Overview
Level
Advanced, Intermediate
Goal
Muscle & Sculpting, Bodyweight Fitness
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
180 minutes
Created
Apr 04, 2024 02:49
Last Edited
May 09, 2024 02:18
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Week 1
1 / 12 Weeks
Day 1
1
Preacher Curl (Barbell)
1 Set
2
Overhead Tricep Extension (Cable)
1 Set
3
Bicep Curl (Cable)
1 Set
4
V-Handle Tricep Pushdown (Cable)
1 Set
5
Skull Crusher
1 Set
6
Hammer Curl
1 Set
7
Seated Shoulder Press (Dumbbell)
1 Set
8
Lateral Raise (Dumbbell)
1 Set
9
Rear Delt Fly (Machine)
1 Set
Day 2
1
Leg Press (45 Degrees)
1 Set
2
Leg Extension
1 Set
3
Leg Raise (Captain's Chair)
1 Set
4
Seated Calf Raise
1 Set
Day 3
1
Bench Press (Barbell)
1 Set
2
Incline Bench Press (Dumbbell)
1 Set
3
Pec Deck (Machine)
1 Set
4
Lat Pulldown
1 Set
5
Seated Row (Cable)
1 Set
Day 4
1
Preacher Curl (Barbell)
1 Set
2
Overhead Tricep Extension (Cable)
1 Set
3
Bicep Curl (Cable)
1 Set
4
V-Handle Tricep Pushdown (Cable)
1 Set
5
Skull Crusher
1 Set
6
Hammer Curl
1 Set
7
Seated Shoulder Press (Dumbbell)
1 Set
8
Lateral Raise (Dumbbell)
1 Set
9
Rear Delt Fly (Machine)
1 Set
Day 5
1
Bench Press (Barbell)
1 Set
2
Incline Bench Press (Dumbbell)
1 Set
3
Pec Deck (Machine)
1 Set
4
Lat Pulldown
1 Set
5
Seated Row (Cable)
1 Set
Day 1
1
Preacher Curl (Barbell)
1 Set
2
Overhead Tricep Extension (Cable)
1 Set
3
Bicep Curl (Cable)
1 Set
4
V-Handle Tricep Pushdown (Cable)
1 Set
5
Skull Crusher
1 Set
6
Hammer Curl
1 Set
7
Seated Shoulder Press (Dumbbell)
1 Set
8
Lateral Raise (Dumbbell)
1 Set
9
Rear Delt Fly (Machine)
1 Set
Day 2
1
Leg Press (45 Degrees)
1 Set
2
Leg Extension
1 Set
3
Leg Raise (Captain's Chair)
1 Set
4
Seated Calf Raise
1 Set
Day 3
1
Bench Press (Barbell)
1 Set
2
Incline Bench Press (Dumbbell)
1 Set
3
Pec Deck (Machine)
1 Set
4
Lat Pulldown
1 Set
5
Seated Row (Cable)
1 Set
Day 4
1
Preacher Curl (Barbell)
1 Set
2
Overhead Tricep Extension (Cable)
1 Set
3
Bicep Curl (Cable)
1 Set
4
V-Handle Tricep Pushdown (Cable)
1 Set
5
Skull Crusher
1 Set
6
Hammer Curl
1 Set
7
Seated Shoulder Press (Dumbbell)
1 Set
8
Lateral Raise (Dumbbell)
1 Set
9
Rear Delt Fly (Machine)
1 Set
Day 5
1
Bench Press (Barbell)
1 Set
2
Incline Bench Press (Dumbbell)
1 Set
3
Pec Deck (Machine)
1 Set
4
Lat Pulldown
1 Set
5
Seated Row (Cable)
1 Set
Day 1
1
Preacher Curl (Barbell)
1 Set
2
Overhead Tricep Extension (Cable)
1 Set
3
Bicep Curl (Cable)
1 Set
4
V-Handle Tricep Pushdown (Cable)
1 Set
5
Skull Crusher
1 Set
6
Hammer Curl
1 Set
7
Seated Shoulder Press (Dumbbell)
1 Set
8
Lateral Raise (Dumbbell)
1 Set
9
Rear Delt Fly (Machine)
1 Set
Day 2
1
Leg Press (45 Degrees)
1 Set
2
Leg Extension
1 Set
3
Leg Raise (Captain's Chair)
1 Set
4
Seated Calf Raise
1 Set
Day 3
1
Bench Press (Barbell)
1 Set
2
Incline Bench Press (Dumbbell)
1 Set
3
Pec Deck (Machine)
1 Set
4
Lat Pulldown
1 Set
5
Seated Row (Cable)
1 Set
Day 4
1
Preacher Curl (Barbell)
1 Set
2
Overhead Tricep Extension (Cable)
1 Set
3
Bicep Curl (Cable)
1 Set
4
V-Handle Tricep Pushdown (Cable)
1 Set
5
Skull Crusher
1 Set
6
Hammer Curl
1 Set
7
Seated Shoulder Press (Dumbbell)
1 Set
8
Lateral Raise (Dumbbell)
1 Set
9
Rear Delt Fly (Machine)
1 Set
Day 5
1
Bench Press (Barbell)
1 Set
2
Incline Bench Press (Dumbbell)
1 Set
3
Pec Deck (Machine)
1 Set
4
Lat Pulldown
1 Set
5
Seated Row (Cable)
1 Set
Day 1
1
Preacher Curl (Barbell)
1 Set
2
Overhead Tricep Extension (Cable)
1 Set
3
Bicep Curl (Cable)
1 Set
4
V-Handle Tricep Pushdown (Cable)
1 Set
5
Skull Crusher
1 Set
6
Hammer Curl
1 Set
7
Seated Shoulder Press (Dumbbell)
1 Set
8
Lateral Raise (Dumbbell)
1 Set
9
Rear Delt Fly (Machine)
1 Set
Day 2
1
Leg Press (45 Degrees)
1 Set
2
Leg Extension
1 Set
3
Leg Raise (Captain's Chair)
1 Set
4
Seated Calf Raise
1 Set
Day 3
1
Bench Press (Barbell)
1 Set
2
Incline Bench Press (Dumbbell)
1 Set
3
Pec Deck (Machine)
1 Set
4
Lat Pulldown
1 Set
5
Seated Row (Cable)
1 Set
Day 4
1
Preacher Curl (Barbell)
1 Set
2
Overhead Tricep Extension (Cable)
1 Set
3
Bicep Curl (Cable)
1 Set
4
V-Handle Tricep Pushdown (Cable)
1 Set
5
Skull Crusher
1 Set
6
Hammer Curl
1 Set
7
Seated Shoulder Press (Dumbbell)
1 Set
8
Lateral Raise (Dumbbell)
1 Set
9
Rear Delt Fly (Machine)
1 Set
Day 5
1
Bench Press (Barbell)
1 Set
2
Incline Bench Press (Dumbbell)
1 Set
3
Pec Deck (Machine)
1 Set
4
Lat Pulldown
1 Set
5
Seated Row (Cable)
1 Set
Day 1
1
Preacher Curl (Barbell)
1 Set
2
Overhead Tricep Extension (Cable)
1 Set
3
Bicep Curl (Cable)
1 Set
4
V-Handle Tricep Pushdown (Cable)
1 Set
5
Skull Crusher
1 Set
6
Hammer Curl
1 Set
7
Seated Shoulder Press (Dumbbell)
1 Set
8
Lateral Raise (Dumbbell)
1 Set
9
Rear Delt Fly (Machine)
1 Set
Day 2
1
Leg Press (45 Degrees)
1 Set
2
Leg Extension
1 Set
3
Leg Raise (Captain's Chair)
1 Set
4
Seated Calf Raise
1 Set
Day 3
1
Bench Press (Barbell)
1 Set
2
Incline Bench Press (Dumbbell)
1 Set
3
Pec Deck (Machine)
1 Set
4
Lat Pulldown
1 Set
5
Seated Row (Cable)
1 Set
Day 4
1
Preacher Curl (Barbell)
1 Set
2
Overhead Tricep Extension (Cable)
1 Set
3
Bicep Curl (Cable)
1 Set
4
V-Handle Tricep Pushdown (Cable)
1 Set
5
Skull Crusher
1 Set
6
Hammer Curl
1 Set
7
Seated Shoulder Press (Dumbbell)
1 Set
8
Lateral Raise (Dumbbell)
1 Set
9
Rear Delt Fly (Machine)
1 Set
Day 5
1
Bench Press (Barbell)
1 Set
2
Incline Bench Press (Dumbbell)
1 Set
3
Pec Deck (Machine)
1 Set
4
Lat Pulldown
1 Set
5
Seated Row (Cable)
1 Set
Day 1
1
Preacher Curl (Barbell)
1 Set
2
Overhead Tricep Extension (Cable)
1 Set
3
Bicep Curl (Cable)
1 Set
4
V-Handle Tricep Pushdown (Cable)
1 Set
5
Skull Crusher
1 Set
6
Hammer Curl
1 Set
7
Seated Shoulder Press (Dumbbell)
1 Set
8
Lateral Raise (Dumbbell)
1 Set
9
Rear Delt Fly (Machine)
1 Set
Day 2
1
Leg Press (45 Degrees)
1 Set
2
Leg Extension
1 Set
3
Leg Raise (Captain's Chair)
1 Set
4
Seated Calf Raise
1 Set
Day 3
1
Bench Press (Barbell)
1 Set
2
Incline Bench Press (Dumbbell)
1 Set
3
Pec Deck (Machine)
1 Set
4
Lat Pulldown
1 Set
5
Seated Row (Cable)
1 Set
Day 4
1
Preacher Curl (Barbell)
1 Set
2
Overhead Tricep Extension (Cable)
1 Set
3
Bicep Curl (Cable)
1 Set
4
V-Handle Tricep Pushdown (Cable)
1 Set
5
Skull Crusher
1 Set
6
Hammer Curl
1 Set
7
Seated Shoulder Press (Dumbbell)
1 Set
8
Lateral Raise (Dumbbell)
1 Set
9
Rear Delt Fly (Machine)
1 Set
Day 5
1
Bench Press (Barbell)
1 Set
2
Incline Bench Press (Dumbbell)
1 Set
3
Pec Deck (Machine)
1 Set
4
Lat Pulldown
1 Set
5
Seated Row (Cable)
1 Set
Day 1
1
Preacher Curl (Barbell)
1 Set
2
Overhead Tricep Extension (Cable)
1 Set
3
Bicep Curl (Cable)
1 Set
4
V-Handle Tricep Pushdown (Cable)
1 Set
5
Skull Crusher
1 Set
6
Hammer Curl
1 Set
7
Seated Shoulder Press (Dumbbell)
1 Set
8
Lateral Raise (Dumbbell)
1 Set
9
Rear Delt Fly (Machine)
1 Set
Day 2
1
Leg Press (45 Degrees)
1 Set
2
Leg Extension
1 Set
3
Leg Raise (Captain's Chair)
1 Set
4
Seated Calf Raise
1 Set
Day 3
1
Bench Press (Barbell)
1 Set
2
Incline Bench Press (Dumbbell)
1 Set
3
Pec Deck (Machine)
1 Set
4
Lat Pulldown
1 Set
5
Seated Row (Cable)
1 Set
Day 4
1
Preacher Curl (Barbell)
1 Set
2
Overhead Tricep Extension (Cable)
1 Set
3
Bicep Curl (Cable)
1 Set
4
V-Handle Tricep Pushdown (Cable)
1 Set
5
Skull Crusher
1 Set
6
Hammer Curl
1 Set
7
Seated Shoulder Press (Dumbbell)
1 Set
8
Lateral Raise (Dumbbell)
1 Set
9
Rear Delt Fly (Machine)
1 Set
Day 5
1
Bench Press (Barbell)
1 Set
2
Incline Bench Press (Dumbbell)
1 Set
3
Pec Deck (Machine)
1 Set
4
Lat Pulldown
1 Set
5
Seated Row (Cable)
1 Set
Day 1
1
Preacher Curl (Barbell)
1 Set
2
Overhead Tricep Extension (Cable)
1 Set
3
Bicep Curl (Cable)
1 Set
4
V-Handle Tricep Pushdown (Cable)
1 Set
5
Skull Crusher
1 Set
6
Hammer Curl
1 Set
7
Seated Shoulder Press (Dumbbell)
1 Set
8
Lateral Raise (Dumbbell)
1 Set
9
Rear Delt Fly (Machine)
1 Set
Day 2
1
Leg Press (45 Degrees)
1 Set
2
Leg Extension
1 Set
3
Leg Raise (Captain's Chair)
1 Set
4
Seated Calf Raise
1 Set
Day 3
1
Bench Press (Barbell)
1 Set
2
Incline Bench Press (Dumbbell)
1 Set
3
Pec Deck (Machine)
1 Set
4
Lat Pulldown
1 Set
5
Seated Row (Cable)
1 Set
Day 4
1
Preacher Curl (Barbell)
1 Set
2
Overhead Tricep Extension (Cable)
1 Set
3
Bicep Curl (Cable)
1 Set
4
V-Handle Tricep Pushdown (Cable)
1 Set
5
Skull Crusher
1 Set
6
Hammer Curl
1 Set
7
Seated Shoulder Press (Dumbbell)
1 Set
8
Lateral Raise (Dumbbell)
1 Set
9
Rear Delt Fly (Machine)
1 Set
Day 5
1
Bench Press (Barbell)
1 Set
2
Incline Bench Press (Dumbbell)
1 Set
3
Pec Deck (Machine)
1 Set
4
Lat Pulldown
1 Set
5
Seated Row (Cable)
1 Set
Day 1
1
Preacher Curl (Barbell)
1 Set
2
Overhead Tricep Extension (Cable)
1 Set
3
Bicep Curl (Cable)
1 Set
4
V-Handle Tricep Pushdown (Cable)
1 Set
5
Skull Crusher
1 Set
6
Hammer Curl
1 Set
7
Seated Shoulder Press (Dumbbell)
1 Set
8
Lateral Raise (Dumbbell)
1 Set
9
Rear Delt Fly (Machine)
1 Set
Day 2
1
Leg Press (45 Degrees)
1 Set
2
Leg Extension
1 Set
3
Leg Raise (Captain's Chair)
1 Set
4
Seated Calf Raise
1 Set
Day 3
1
Bench Press (Barbell)
1 Set
2
Incline Bench Press (Dumbbell)
1 Set
3
Pec Deck (Machine)
1 Set
4
Lat Pulldown
1 Set
5
Seated Row (Cable)
1 Set
Day 4
1
Preacher Curl (Barbell)
1 Set
2
Overhead Tricep Extension (Cable)
1 Set
3
Bicep Curl (Cable)
1 Set
4
V-Handle Tricep Pushdown (Cable)
1 Set
5
Skull Crusher
1 Set
6
Hammer Curl
1 Set
7
Seated Shoulder Press (Dumbbell)
1 Set
8
Lateral Raise (Dumbbell)
1 Set
9
Rear Delt Fly (Machine)
1 Set
Day 5
1
Bench Press (Barbell)
1 Set
2
Incline Bench Press (Dumbbell)
1 Set
3
Pec Deck (Machine)
1 Set
4
Lat Pulldown
1 Set
5
Seated Row (Cable)
1 Set
Day 1
1
Preacher Curl (Barbell)
1 Set
2
Overhead Tricep Extension (Cable)
1 Set
3
Bicep Curl (Cable)
1 Set
4
V-Handle Tricep Pushdown (Cable)
1 Set
5
Skull Crusher
1 Set
6
Hammer Curl
1 Set
7
Seated Shoulder Press (Dumbbell)
1 Set
8
Lateral Raise (Dumbbell)
1 Set
9
Rear Delt Fly (Machine)
1 Set
Day 2
1
Leg Press (45 Degrees)
1 Set
2
Leg Extension
1 Set
3
Leg Raise (Captain's Chair)
1 Set
4
Seated Calf Raise
1 Set
Day 3
1
Bench Press (Barbell)
1 Set
2
Incline Bench Press (Dumbbell)
1 Set
3
Pec Deck (Machine)
1 Set
4
Lat Pulldown
1 Set
5
Seated Row (Cable)
1 Set
Day 4
1
Preacher Curl (Barbell)
1 Set
2
Overhead Tricep Extension (Cable)
1 Set
3
Bicep Curl (Cable)
1 Set
4
V-Handle Tricep Pushdown (Cable)
1 Set
5
Skull Crusher
1 Set
6
Hammer Curl
1 Set
7
Seated Shoulder Press (Dumbbell)
1 Set
8
Lateral Raise (Dumbbell)
1 Set
9
Rear Delt Fly (Machine)
1 Set
Day 5
1
Bench Press (Barbell)
1 Set
2
Incline Bench Press (Dumbbell)
1 Set
3
Pec Deck (Machine)
1 Set
4
Lat Pulldown
1 Set
5
Seated Row (Cable)
1 Set
Day 1
1
Preacher Curl (Barbell)
1 Set
2
Overhead Tricep Extension (Cable)
1 Set
3
Bicep Curl (Cable)
1 Set
4
V-Handle Tricep Pushdown (Cable)
1 Set
5
Skull Crusher
1 Set
6
Hammer Curl
1 Set
7
Seated Shoulder Press (Dumbbell)
1 Set
8
Lateral Raise (Dumbbell)
1 Set
9
Rear Delt Fly (Machine)
1 Set
Day 2
1
Leg Press (45 Degrees)
1 Set
2
Leg Extension
1 Set
3
Leg Raise (Captain's Chair)
1 Set
4
Seated Calf Raise
1 Set
Day 3
1
Bench Press (Barbell)
1 Set
2
Incline Bench Press (Dumbbell)
1 Set
3
Pec Deck (Machine)
1 Set
4
Lat Pulldown
1 Set
5
Seated Row (Cable)
1 Set
Day 4
1
Preacher Curl (Barbell)
1 Set
2
Overhead Tricep Extension (Cable)
1 Set
3
Bicep Curl (Cable)
1 Set
4
V-Handle Tricep Pushdown (Cable)
1 Set
5
Skull Crusher
1 Set
6
Hammer Curl
1 Set
7
Seated Shoulder Press (Dumbbell)
1 Set
8
Lateral Raise (Dumbbell)
1 Set
9
Rear Delt Fly (Machine)
1 Set
Day 5
1
Bench Press (Barbell)
1 Set
2
Incline Bench Press (Dumbbell)
1 Set
3
Pec Deck (Machine)
1 Set
4
Lat Pulldown
1 Set
5
Seated Row (Cable)
1 Set
Day 1
1
Preacher Curl (Barbell)
1 Set
2
Overhead Tricep Extension (Cable)
1 Set
3
Bicep Curl (Cable)
1 Set
4
V-Handle Tricep Pushdown (Cable)
1 Set
5
Skull Crusher
1 Set
6
Hammer Curl
1 Set
7
Seated Shoulder Press (Dumbbell)
1 Set
8
Lateral Raise (Dumbbell)
1 Set
9
Rear Delt Fly (Machine)
1 Set
Day 2
1
Leg Press (45 Degrees)
1 Set
2
Leg Extension
1 Set
3
Leg Raise (Captain's Chair)
1 Set
4
Seated Calf Raise
1 Set
Day 3
1
Bench Press (Barbell)
1 Set
2
Incline Bench Press (Dumbbell)
1 Set
3
Pec Deck (Machine)
1 Set
4
Lat Pulldown
1 Set
5
Seated Row (Cable)
1 Set
Day 4
1
Preacher Curl (Barbell)
1 Set
2
Overhead Tricep Extension (Cable)
1 Set
3
Bicep Curl (Cable)
1 Set
4
V-Handle Tricep Pushdown (Cable)
1 Set
5
Skull Crusher
1 Set
6
Hammer Curl
1 Set
7
Seated Shoulder Press (Dumbbell)
1 Set
8
Lateral Raise (Dumbbell)
1 Set
9
Rear Delt Fly (Machine)
1 Set
Day 5
1
Bench Press (Barbell)
1 Set
2
Incline Bench Press (Dumbbell)
1 Set
3
Pec Deck (Machine)
1 Set
4
Lat Pulldown
1 Set
5
Seated Row (Cable)
1 Set