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Hawks wings
by Jake H.
4 athletes joined
Program Description
Get big obviously
Program Overview
Level
Intermediate
Goal
Athletics, Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
May 14, 2024 04:51
Last Edited
May 17, 2024 06:02
down_app
Week 1
1 / 12 Weeks
Day 2
1
Pull-Up (Weighted)
1 Set
2
Lat Pulldown
3 Sets
12 Reps
3
Bent Over Row (Barbell)
2 Sets
8 Reps
4
Seated Row (Cable)
2 Sets
6.8 Reps
5
Rear Delt Fly (Machine)
2 Sets
10 Reps
Day 4
1
Leg Press
3 Sets
10 Reps
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
3
Leg Extension
3 Sets
10 Reps
4
Seated Calf Raise
3 Sets
15 Reps
5
Standing Calf Raise
3 Sets
15 Reps
Day 5
1
Run
1 Set
45 mins
2
Bear Crawl
3 Sets
1 Reps
3
Russian Twist
3 Sets
15 Reps
4
Oblique Crunch
3 Sets
15 Reps
5
Windshield Wipers
3 Sets
15 Reps
6
Abs Crunch (Bodyweight)
3 Sets
15 Reps
Day 1
1
Overhead Press (Barbell)
3 Sets
8 Reps
2
Lateral Raise (Dumbbell)
2 Sets
10 Reps
3
Tricep Pushdown (Cable)
1 Set
2 Sets
12 Reps
10 Reps
4
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
5
Tricep Extension (Cable)
3 Sets
10 Reps
6
Shrug (Barbell)
2 Sets
10 Reps
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
2
Incline Curl (Dumbbell)
2 Sets
1 Set
10 Reps
8 Reps
3
Chest Press (Machine)
1 Set
2 Sets
10 Reps
8 Reps
4
Hammer Curl
2 Sets
1 Set
10 Reps
8 Reps
5
Chest Fly (Machine)
3 Sets
10 Reps
6
Bicep Curl (Barbell)
1 Set
1 Set
10 Reps
8 Reps
Day 1
1
Overhead Press (Barbell)
3 Sets
8 Reps
2
Lateral Raise (Dumbbell)
2 Sets
10 Reps
3
Tricep Pushdown (Cable)
1 Set
2 Sets
12 Reps
10 Reps
4
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
5
Tricep Extension (Cable)
3 Sets
10 Reps
6
Shrug (Barbell)
2 Sets
10 Reps
Day 2
1
Pull-Up (Weighted)
1 Set
2
Lat Pulldown
3 Sets
12 Reps
3
Bent Over Row (Barbell)
2 Sets
8 Reps
4
Seated Row (Cable)
2 Sets
6.8 Reps
5
Rear Delt Fly (Machine)
2 Sets
10 Reps
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
2
Incline Curl (Dumbbell)
2 Sets
1 Set
10 Reps
8 Reps
3
Chest Press (Machine)
1 Set
2 Sets
10 Reps
8 Reps
4
Hammer Curl
2 Sets
1 Set
10 Reps
8 Reps
5
Chest Fly (Machine)
3 Sets
10 Reps
6
Bicep Curl (Barbell)
1 Set
1 Set
10 Reps
8 Reps
Day 4
1
Leg Press
3 Sets
10 Reps
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
3
Leg Extension
3 Sets
10 Reps
4
Seated Calf Raise
3 Sets
15 Reps
5
Standing Calf Raise
3 Sets
15 Reps
Day 5
1
Run
1 Set
45 mins
2
Bear Crawl
3 Sets
1 Reps
3
Russian Twist
3 Sets
15 Reps
4
Oblique Crunch
3 Sets
15 Reps
5
Windshield Wipers
3 Sets
15 Reps
6
Abs Crunch (Bodyweight)
3 Sets
15 Reps
Day 1
1
Overhead Press (Barbell)
3 Sets
8 Reps
2
Lateral Raise (Dumbbell)
2 Sets
10 Reps
3
Tricep Pushdown (Cable)
1 Set
2 Sets
12 Reps
10 Reps
4
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
5
Tricep Extension (Cable)
3 Sets
10 Reps
6
Shrug (Barbell)
2 Sets
10 Reps
Day 2
1
Pull-Up (Weighted)
1 Set
2
Lat Pulldown
3 Sets
12 Reps
3
Bent Over Row (Barbell)
2 Sets
8 Reps
4
Seated Row (Cable)
2 Sets
6.8 Reps
5
Rear Delt Fly (Machine)
2 Sets
10 Reps
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
2
Incline Curl (Dumbbell)
2 Sets
1 Set
10 Reps
8 Reps
3
Chest Press (Machine)
1 Set
2 Sets
10 Reps
8 Reps
4
Hammer Curl
2 Sets
1 Set
10 Reps
8 Reps
5
Chest Fly (Machine)
3 Sets
10 Reps
6
Bicep Curl (Barbell)
1 Set
1 Set
10 Reps
8 Reps
Day 4
1
Leg Press
3 Sets
10 Reps
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
3
Leg Extension
3 Sets
10 Reps
4
Seated Calf Raise
3 Sets
15 Reps
5
Standing Calf Raise
3 Sets
15 Reps
Day 5
1
Run
1 Set
45 mins
2
Bear Crawl
3 Sets
1 Reps
3
Russian Twist
3 Sets
15 Reps
4
Oblique Crunch
3 Sets
15 Reps
5
Windshield Wipers
3 Sets
15 Reps
6
Abs Crunch (Bodyweight)
3 Sets
15 Reps
Day 1
1
Overhead Press (Barbell)
3 Sets
8 Reps
2
Lateral Raise (Dumbbell)
2 Sets
10 Reps
3
Tricep Pushdown (Cable)
1 Set
2 Sets
12 Reps
10 Reps
4
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
5
Tricep Extension (Cable)
3 Sets
10 Reps
6
Shrug (Barbell)
2 Sets
10 Reps
Day 2
1
Pull-Up (Weighted)
1 Set
2
Lat Pulldown
3 Sets
12 Reps
3
Bent Over Row (Barbell)
2 Sets
8 Reps
4
Seated Row (Cable)
2 Sets
6.8 Reps
5
Rear Delt Fly (Machine)
2 Sets
10 Reps
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
2
Incline Curl (Dumbbell)
2 Sets
1 Set
10 Reps
8 Reps
3
Chest Press (Machine)
1 Set
2 Sets
10 Reps
8 Reps
4
Hammer Curl
2 Sets
1 Set
10 Reps
8 Reps
5
Chest Fly (Machine)
3 Sets
10 Reps
6
Bicep Curl (Barbell)
1 Set
1 Set
10 Reps
8 Reps
Day 4
1
Leg Press
3 Sets
10 Reps
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
3
Leg Extension
3 Sets
10 Reps
4
Seated Calf Raise
3 Sets
15 Reps
5
Standing Calf Raise
3 Sets
15 Reps
Day 5
1
Run
1 Set
45 mins
2
Bear Crawl
3 Sets
1 Reps
3
Russian Twist
3 Sets
15 Reps
4
Oblique Crunch
3 Sets
15 Reps
5
Windshield Wipers
3 Sets
15 Reps
6
Abs Crunch (Bodyweight)
3 Sets
15 Reps
Day 1
1
Overhead Press (Barbell)
3 Sets
8 Reps
2
Lateral Raise (Dumbbell)
2 Sets
10 Reps
3
Tricep Pushdown (Cable)
1 Set
2 Sets
12 Reps
10 Reps
4
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
5
Tricep Extension (Cable)
3 Sets
10 Reps
6
Shrug (Barbell)
2 Sets
10 Reps
Day 2
1
Pull-Up (Weighted)
1 Set
2
Lat Pulldown
3 Sets
12 Reps
3
Bent Over Row (Barbell)
2 Sets
8 Reps
4
Seated Row (Cable)
2 Sets
6.8 Reps
5
Rear Delt Fly (Machine)
2 Sets
10 Reps
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
2
Incline Curl (Dumbbell)
2 Sets
1 Set
10 Reps
8 Reps
3
Chest Press (Machine)
1 Set
2 Sets
10 Reps
8 Reps
4
Hammer Curl
2 Sets
1 Set
10 Reps
8 Reps
5
Chest Fly (Machine)
3 Sets
10 Reps
6
Bicep Curl (Barbell)
1 Set
1 Set
10 Reps
8 Reps
Day 4
1
Leg Press
3 Sets
10 Reps
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
3
Leg Extension
3 Sets
10 Reps
4
Seated Calf Raise
3 Sets
15 Reps
5
Standing Calf Raise
3 Sets
15 Reps
Day 5
1
Run
1 Set
45 mins
2
Bear Crawl
3 Sets
1 Reps
3
Russian Twist
3 Sets
15 Reps
4
Oblique Crunch
3 Sets
15 Reps
5
Windshield Wipers
3 Sets
15 Reps
6
Abs Crunch (Bodyweight)
3 Sets
15 Reps
Day 1
1
Overhead Press (Barbell)
3 Sets
8 Reps
2
Lateral Raise (Dumbbell)
2 Sets
10 Reps
3
Tricep Pushdown (Cable)
1 Set
2 Sets
12 Reps
10 Reps
4
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
5
Tricep Extension (Cable)
3 Sets
10 Reps
6
Shrug (Barbell)
2 Sets
10 Reps
Day 2
1
Pull-Up (Weighted)
1 Set
2
Lat Pulldown
3 Sets
12 Reps
3
Bent Over Row (Barbell)
2 Sets
8 Reps
4
Seated Row (Cable)
2 Sets
6.8 Reps
5
Rear Delt Fly (Machine)
2 Sets
10 Reps
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
2
Incline Curl (Dumbbell)
2 Sets
1 Set
10 Reps
8 Reps
3
Chest Press (Machine)
1 Set
2 Sets
10 Reps
8 Reps
4
Hammer Curl
2 Sets
1 Set
10 Reps
8 Reps
5
Chest Fly (Machine)
3 Sets
10 Reps
6
Bicep Curl (Barbell)
1 Set
1 Set
10 Reps
8 Reps
Day 4
1
Leg Press
3 Sets
10 Reps
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
3
Leg Extension
3 Sets
10 Reps
4
Seated Calf Raise
3 Sets
15 Reps
5
Standing Calf Raise
3 Sets
15 Reps
Day 5
1
Run
1 Set
45 mins
2
Bear Crawl
3 Sets
1 Reps
3
Russian Twist
3 Sets
15 Reps
4
Oblique Crunch
3 Sets
15 Reps
5
Windshield Wipers
3 Sets
15 Reps
6
Abs Crunch (Bodyweight)
3 Sets
15 Reps
Day 1
1
Overhead Press (Barbell)
3 Sets
8 Reps
2
Lateral Raise (Dumbbell)
2 Sets
10 Reps
3
Tricep Pushdown (Cable)
1 Set
2 Sets
12 Reps
10 Reps
4
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
5
Tricep Extension (Cable)
3 Sets
10 Reps
6
Shrug (Barbell)
2 Sets
10 Reps
Day 2
1
Pull-Up (Weighted)
1 Set
2
Lat Pulldown
3 Sets
12 Reps
3
Bent Over Row (Barbell)
2 Sets
8 Reps
4
Seated Row (Cable)
2 Sets
6.8 Reps
5
Rear Delt Fly (Machine)
2 Sets
10 Reps
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
2
Incline Curl (Dumbbell)
2 Sets
1 Set
10 Reps
8 Reps
3
Chest Press (Machine)
1 Set
2 Sets
10 Reps
8 Reps
4
Hammer Curl
2 Sets
1 Set
10 Reps
8 Reps
5
Chest Fly (Machine)
3 Sets
10 Reps
6
Bicep Curl (Barbell)
1 Set
1 Set
10 Reps
8 Reps
Day 4
1
Leg Press
3 Sets
10 Reps
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
3
Leg Extension
3 Sets
10 Reps
4
Seated Calf Raise
3 Sets
15 Reps
5
Standing Calf Raise
3 Sets
15 Reps
Day 5
1
Run
1 Set
45 mins
2
Bear Crawl
3 Sets
1 Reps
3
Russian Twist
3 Sets
15 Reps
4
Oblique Crunch
3 Sets
15 Reps
5
Windshield Wipers
3 Sets
15 Reps
6
Abs Crunch (Bodyweight)
3 Sets
15 Reps
Day 1
1
Overhead Press (Barbell)
3 Sets
8 Reps
2
Lateral Raise (Dumbbell)
2 Sets
10 Reps
3
Tricep Pushdown (Cable)
1 Set
2 Sets
12 Reps
10 Reps
4
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
5
Tricep Extension (Cable)
3 Sets
10 Reps
6
Shrug (Barbell)
2 Sets
10 Reps
Day 2
1
Pull-Up (Weighted)
1 Set
2
Lat Pulldown
3 Sets
12 Reps
3
Bent Over Row (Barbell)
2 Sets
8 Reps
4
Seated Row (Cable)
2 Sets
6.8 Reps
5
Rear Delt Fly (Machine)
2 Sets
10 Reps
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
2
Incline Curl (Dumbbell)
2 Sets
1 Set
10 Reps
8 Reps
3
Chest Press (Machine)
1 Set
2 Sets
10 Reps
8 Reps
4
Hammer Curl
2 Sets
1 Set
10 Reps
8 Reps
5
Chest Fly (Machine)
3 Sets
10 Reps
6
Bicep Curl (Barbell)
1 Set
1 Set
10 Reps
8 Reps
Day 4
1
Leg Press
3 Sets
10 Reps
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
3
Leg Extension
3 Sets
10 Reps
4
Seated Calf Raise
3 Sets
15 Reps
5
Standing Calf Raise
3 Sets
15 Reps
Day 5
1
Run
1 Set
45 mins
2
Bear Crawl
3 Sets
1 Reps
3
Russian Twist
3 Sets
15 Reps
4
Oblique Crunch
3 Sets
15 Reps
5
Windshield Wipers
3 Sets
15 Reps
6
Abs Crunch (Bodyweight)
3 Sets
15 Reps
Day 1
1
Overhead Press (Barbell)
3 Sets
8 Reps
2
Lateral Raise (Dumbbell)
2 Sets
10 Reps
3
Tricep Pushdown (Cable)
1 Set
2 Sets
12 Reps
10 Reps
4
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
5
Tricep Extension (Cable)
3 Sets
10 Reps
6
Shrug (Barbell)
2 Sets
10 Reps
Day 2
1
Pull-Up (Weighted)
1 Set
2
Lat Pulldown
3 Sets
12 Reps
3
Bent Over Row (Barbell)
2 Sets
8 Reps
4
Seated Row (Cable)
2 Sets
6.8 Reps
5
Rear Delt Fly (Machine)
2 Sets
10 Reps
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
2
Incline Curl (Dumbbell)
2 Sets
1 Set
10 Reps
8 Reps
3
Chest Press (Machine)
1 Set
2 Sets
10 Reps
8 Reps
4
Hammer Curl
2 Sets
1 Set
10 Reps
8 Reps
5
Chest Fly (Machine)
3 Sets
10 Reps
6
Bicep Curl (Barbell)
1 Set
1 Set
10 Reps
8 Reps
Day 4
1
Leg Press
3 Sets
10 Reps
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
3
Leg Extension
3 Sets
10 Reps
4
Seated Calf Raise
3 Sets
15 Reps
5
Standing Calf Raise
3 Sets
15 Reps
Day 5
1
Run
1 Set
45 mins
2
Bear Crawl
3 Sets
1 Reps
3
Russian Twist
3 Sets
15 Reps
4
Oblique Crunch
3 Sets
15 Reps
5
Windshield Wipers
3 Sets
15 Reps
6
Abs Crunch (Bodyweight)
3 Sets
15 Reps
Day 1
1
Overhead Press (Barbell)
3 Sets
8 Reps
2
Lateral Raise (Dumbbell)
2 Sets
10 Reps
3
Tricep Pushdown (Cable)
1 Set
2 Sets
12 Reps
10 Reps
4
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
5
Tricep Extension (Cable)
3 Sets
10 Reps
6
Shrug (Barbell)
2 Sets
10 Reps
Day 2
1
Pull-Up (Weighted)
1 Set
2
Lat Pulldown
3 Sets
12 Reps
3
Bent Over Row (Barbell)
2 Sets
8 Reps
4
Seated Row (Cable)
2 Sets
6.8 Reps
5
Rear Delt Fly (Machine)
2 Sets
10 Reps
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
2
Incline Curl (Dumbbell)
2 Sets
1 Set
10 Reps
8 Reps
3
Chest Press (Machine)
1 Set
2 Sets
10 Reps
8 Reps
4
Hammer Curl
2 Sets
1 Set
10 Reps
8 Reps
5
Chest Fly (Machine)
3 Sets
10 Reps
6
Bicep Curl (Barbell)
1 Set
1 Set
10 Reps
8 Reps
Day 4
1
Leg Press
3 Sets
10 Reps
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
3
Leg Extension
3 Sets
10 Reps
4
Seated Calf Raise
3 Sets
15 Reps
5
Standing Calf Raise
3 Sets
15 Reps
Day 5
1
Run
1 Set
45 mins
2
Bear Crawl
3 Sets
1 Reps
3
Russian Twist
3 Sets
15 Reps
4
Oblique Crunch
3 Sets
15 Reps
5
Windshield Wipers
3 Sets
15 Reps
6
Abs Crunch (Bodyweight)
3 Sets
15 Reps
Day 1
1
Overhead Press (Barbell)
3 Sets
8 Reps
2
Lateral Raise (Dumbbell)
2 Sets
10 Reps
3
Tricep Pushdown (Cable)
1 Set
2 Sets
12 Reps
10 Reps
4
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
5
Tricep Extension (Cable)
3 Sets
10 Reps
6
Shrug (Barbell)
2 Sets
10 Reps
Day 2
1
Pull-Up (Weighted)
1 Set
2
Lat Pulldown
3 Sets
12 Reps
3
Bent Over Row (Barbell)
2 Sets
8 Reps
4
Seated Row (Cable)
2 Sets
6.8 Reps
5
Rear Delt Fly (Machine)
2 Sets
10 Reps
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
2
Incline Curl (Dumbbell)
2 Sets
1 Set
10 Reps
8 Reps
3
Chest Press (Machine)
1 Set
2 Sets
10 Reps
8 Reps
4
Hammer Curl
2 Sets
1 Set
10 Reps
8 Reps
5
Chest Fly (Machine)
3 Sets
10 Reps
6
Bicep Curl (Barbell)
1 Set
1 Set
10 Reps
8 Reps
Day 4
1
Leg Press
3 Sets
10 Reps
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
3
Leg Extension
3 Sets
10 Reps
4
Seated Calf Raise
3 Sets
15 Reps
5
Standing Calf Raise
3 Sets
15 Reps
Day 5
1
Run
1 Set
45 mins
2
Bear Crawl
3 Sets
1 Reps
3
Russian Twist
3 Sets
15 Reps
4
Oblique Crunch
3 Sets
15 Reps
5
Windshield Wipers
3 Sets
15 Reps
6
Abs Crunch (Bodyweight)
3 Sets
15 Reps
Day 1
1
Overhead Press (Barbell)
3 Sets
8 Reps
2
Lateral Raise (Dumbbell)
2 Sets
10 Reps
3
Tricep Pushdown (Cable)
1 Set
2 Sets
12 Reps
10 Reps
4
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
5
Tricep Extension (Cable)
3 Sets
10 Reps
6
Shrug (Barbell)
2 Sets
10 Reps
Day 2
1
Pull-Up (Weighted)
1 Set
2
Lat Pulldown
3 Sets
12 Reps
3
Bent Over Row (Barbell)
2 Sets
8 Reps
4
Seated Row (Cable)
2 Sets
6.8 Reps
5
Rear Delt Fly (Machine)
2 Sets
10 Reps
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
2
Incline Curl (Dumbbell)
2 Sets
1 Set
10 Reps
8 Reps
3
Chest Press (Machine)
1 Set
2 Sets
10 Reps
8 Reps
4
Hammer Curl
2 Sets
1 Set
10 Reps
8 Reps
5
Chest Fly (Machine)
3 Sets
10 Reps
6
Bicep Curl (Barbell)
1 Set
1 Set
10 Reps
8 Reps
Day 4
1
Leg Press
3 Sets
10 Reps
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
3
Leg Extension
3 Sets
10 Reps
4
Seated Calf Raise
3 Sets
15 Reps
5
Standing Calf Raise
3 Sets
15 Reps
Day 5
1
Run
1 Set
45 mins
2
Bear Crawl
3 Sets
1 Reps
3
Russian Twist
3 Sets
15 Reps
4
Oblique Crunch
3 Sets
15 Reps
5
Windshield Wipers
3 Sets
15 Reps
6
Abs Crunch (Bodyweight)
3 Sets
15 Reps