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HIGH INTENSITY BODYBUILDING PROGRAM
by Sumant S.
93 athletes joined
Program Description
To build muscle and increase strength , as we know a stronger muscle is a bigger muscle and a bigger muscle is a stronger muscle
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jan 17, 2024 08:34
Last Edited
Jun 07, 2024 01:31
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Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@10
2
Chest Press (Machine)
2 Sets
9 Reps
@10
3
Tricep Pushdown (Cable)
2 Sets
10 Reps
@10
4
Pec Deck (Machine)
1 Set
10 Reps
@10
5
Skull Crusher
1 Set
9 Reps
@10
6
Overhead Tricep Extension (Cable)
1 Set
10 Reps
@10
Day 2
1
Wide Grip Lat Pulldown
2 Sets
9 Reps
@10
2
Chest Supported Row (Machine)
2 Sets
9 Reps
@10
3
Seated Row (Cable)
2 Sets
9 Reps
@10
4
Lat Pulldown
1 Set
9 Reps
@10
5
Reverse Pec Deck
2 Sets
12 Reps
@10
Day 3
1
Bicep Curl (Dumbbell)
1 Set
10 Reps
@10
2
Bicep Curl (Cable)
1 Set
3
Lateral Raise (Cable)
2 Sets
12 Reps
@10
4
Incline Curl (Dumbbell)
1 Set
10 Reps
@10
5
Hammer Curl
1 Set
10 Reps
@10
6
Lateral Raise (Dumbbell)
1 Set
12 Reps
@10
Day 4
1
Hack Squat
1 Set
9 Reps
@10
2
Leg Press
2 Sets
10 Reps
@10
3
Leg Curl
2 Sets
12 Reps
@10
4
Leg Extension
2 Sets
12 Reps
@10
5
Standing Calf Raise
2 Sets
12 Reps
@10
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@10
2
Chest Press (Machine)
2 Sets
9 Reps
@10
3
Tricep Pushdown (Cable)
2 Sets
10 Reps
@10
4
Pec Deck (Machine)
1 Set
10 Reps
@10
5
Skull Crusher
1 Set
9 Reps
@10
6
Overhead Tricep Extension (Cable)
1 Set
10 Reps
@10
Day 2
1
Wide Grip Lat Pulldown
2 Sets
9 Reps
@10
2
Chest Supported Row (Machine)
2 Sets
9 Reps
@10
3
Seated Row (Cable)
2 Sets
9 Reps
@10
4
Lat Pulldown
1 Set
9 Reps
@10
5
Reverse Pec Deck
2 Sets
12 Reps
@10
Day 3
1
Bicep Curl (Dumbbell)
1 Set
10 Reps
@10
2
Bicep Curl (Cable)
1 Set
3
Lateral Raise (Cable)
2 Sets
12 Reps
@10
4
Incline Curl (Dumbbell)
1 Set
10 Reps
@10
5
Hammer Curl
1 Set
10 Reps
@10
6
Lateral Raise (Dumbbell)
1 Set
12 Reps
@10
Day 4
1
Leg Curl
2 Sets
12 Reps
@10
2
Stiff Leg Deadlift
1 Set
9 Reps
@10
3
Leg Press
2 Sets
10 Reps
@10
4
Leg Extension
2 Sets
12 Reps
@10
5
Standing Calf Raise
2 Sets
12 Reps
@10
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@10
2
Chest Press (Machine)
2 Sets
9 Reps
@10
3
Tricep Pushdown (Cable)
2 Sets
10 Reps
@10
4
Pec Deck (Machine)
1 Set
10 Reps
@10
5
Skull Crusher
1 Set
9 Reps
@10
6
Overhead Tricep Extension (Cable)
1 Set
10 Reps
@10
Day 2
1
Wide Grip Lat Pulldown
2 Sets
9 Reps
@10
2
Chest Supported Row (Machine)
2 Sets
9 Reps
@10
3
Seated Row (Cable)
2 Sets
9 Reps
@10
4
Lat Pulldown
1 Set
9 Reps
@10
5
Reverse Pec Deck
2 Sets
12 Reps
@10
Day 3
1
Bicep Curl (Dumbbell)
1 Set
10 Reps
@10
2
Bicep Curl (Cable)
1 Set
3
Lateral Raise (Cable)
2 Sets
12 Reps
@10
4
Incline Curl (Dumbbell)
1 Set
10 Reps
@10
5
Hammer Curl
1 Set
10 Reps
@10
6
Lateral Raise (Dumbbell)
1 Set
12 Reps
@10
Day 4
1
Hack Squat
1 Set
9 Reps
@10
2
Leg Press
2 Sets
10 Reps
@10
3
Leg Curl
2 Sets
12 Reps
@10
4
Leg Extension
2 Sets
12 Reps
@10
5
Standing Calf Raise
2 Sets
12 Reps
@10
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@10
2
Chest Press (Machine)
2 Sets
9 Reps
@10
3
Tricep Pushdown (Cable)
2 Sets
10 Reps
@10
4
Pec Deck (Machine)
1 Set
10 Reps
@10
5
Skull Crusher
1 Set
9 Reps
@10
6
Overhead Tricep Extension (Cable)
1 Set
10 Reps
@10
Day 2
1
Wide Grip Lat Pulldown
2 Sets
9 Reps
@10
2
Chest Supported Row (Machine)
2 Sets
9 Reps
@10
3
Seated Row (Cable)
2 Sets
9 Reps
@10
4
Lat Pulldown
1 Set
9 Reps
@10
5
Reverse Pec Deck
2 Sets
12 Reps
@10
Day 3
1
Bicep Curl (Dumbbell)
1 Set
10 Reps
@10
2
Bicep Curl (Cable)
1 Set
3
Lateral Raise (Cable)
2 Sets
12 Reps
@10
4
Incline Curl (Dumbbell)
1 Set
10 Reps
@10
5
Hammer Curl
1 Set
10 Reps
@10
6
Lateral Raise (Dumbbell)
1 Set
12 Reps
@10
Day 4
1
Leg Curl
2 Sets
12 Reps
@10
2
Stiff Leg Deadlift
1 Set
9 Reps
@10
3
Leg Press
2 Sets
10 Reps
@10
4
Leg Extension
2 Sets
12 Reps
@10
5
Standing Calf Raise
2 Sets
12 Reps
@10
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@10
2
Chest Press (Machine)
2 Sets
9 Reps
@10
3
Tricep Pushdown (Cable)
2 Sets
10 Reps
@10
4
Pec Deck (Machine)
1 Set
10 Reps
@10
5
Skull Crusher
1 Set
9 Reps
@10
6
Overhead Tricep Extension (Cable)
1 Set
10 Reps
@10
Day 2
1
Wide Grip Lat Pulldown
2 Sets
9 Reps
@10
2
Chest Supported Row (Machine)
2 Sets
9 Reps
@10
3
Seated Row (Cable)
2 Sets
9 Reps
@10
4
Lat Pulldown
1 Set
9 Reps
@10
5
Reverse Pec Deck
2 Sets
12 Reps
@10
Day 3
1
Bicep Curl (Dumbbell)
1 Set
10 Reps
@10
2
Bicep Curl (Cable)
1 Set
3
Lateral Raise (Cable)
2 Sets
12 Reps
@10
4
Incline Curl (Dumbbell)
1 Set
10 Reps
@10
5
Hammer Curl
1 Set
10 Reps
@10
6
Lateral Raise (Dumbbell)
1 Set
12 Reps
@10
Day 4
1
Hack Squat
1 Set
9 Reps
@10
2
Leg Press
2 Sets
10 Reps
@10
3
Leg Curl
2 Sets
12 Reps
@10
4
Leg Extension
2 Sets
12 Reps
@10
5
Standing Calf Raise
2 Sets
12 Reps
@10
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@10
2
Chest Press (Machine)
2 Sets
9 Reps
@10
3
Tricep Pushdown (Cable)
2 Sets
10 Reps
@10
4
Pec Deck (Machine)
1 Set
10 Reps
@10
5
Skull Crusher
1 Set
9 Reps
@10
6
Overhead Tricep Extension (Cable)
1 Set
10 Reps
@10
Day 2
1
Wide Grip Lat Pulldown
2 Sets
9 Reps
@10
2
Chest Supported Row (Machine)
2 Sets
9 Reps
@10
3
Seated Row (Cable)
2 Sets
9 Reps
@10
4
Lat Pulldown
1 Set
9 Reps
@10
5
Reverse Pec Deck
2 Sets
12 Reps
@10
Day 3
1
Bicep Curl (Dumbbell)
1 Set
10 Reps
@10
2
Bicep Curl (Cable)
1 Set
3
Lateral Raise (Cable)
2 Sets
12 Reps
@10
4
Incline Curl (Dumbbell)
1 Set
10 Reps
@10
5
Hammer Curl
1 Set
10 Reps
@10
6
Lateral Raise (Dumbbell)
1 Set
12 Reps
@10
Day 4
1
Leg Curl
2 Sets
12 Reps
@10
2
Stiff Leg Deadlift
1 Set
9 Reps
@10
3
Leg Press
2 Sets
10 Reps
@10
4
Leg Extension
2 Sets
12 Reps
@10
5
Standing Calf Raise
2 Sets
12 Reps
@10
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@10
2
Chest Press (Machine)
2 Sets
9 Reps
@10
3
Tricep Pushdown (Cable)
2 Sets
10 Reps
@10
4
Pec Deck (Machine)
1 Set
10 Reps
@10
5
Skull Crusher
1 Set
9 Reps
@10
6
Overhead Tricep Extension (Cable)
1 Set
10 Reps
@10
Day 2
1
Wide Grip Lat Pulldown
2 Sets
9 Reps
@10
2
Chest Supported Row (Machine)
2 Sets
9 Reps
@10
3
Seated Row (Cable)
2 Sets
9 Reps
@10
4
Lat Pulldown
1 Set
9 Reps
@10
5
Reverse Pec Deck
2 Sets
12 Reps
@10
Day 3
1
Bicep Curl (Dumbbell)
1 Set
10 Reps
@10
2
Bicep Curl (Cable)
1 Set
3
Lateral Raise (Cable)
2 Sets
12 Reps
@10
4
Incline Curl (Dumbbell)
1 Set
10 Reps
@10
5
Hammer Curl
1 Set
10 Reps
@10
6
Lateral Raise (Dumbbell)
1 Set
12 Reps
@10
Day 4
1
Hack Squat
1 Set
9 Reps
@10
2
Leg Press
2 Sets
10 Reps
@10
3
Leg Curl
2 Sets
12 Reps
@10
4
Leg Extension
2 Sets
12 Reps
@10
5
Standing Calf Raise
2 Sets
12 Reps
@10
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@10
2
Chest Press (Machine)
2 Sets
9 Reps
@10
3
Tricep Pushdown (Cable)
2 Sets
10 Reps
@10
4
Pec Deck (Machine)
1 Set
10 Reps
@10
5
Skull Crusher
1 Set
9 Reps
@10
6
Overhead Tricep Extension (Cable)
1 Set
10 Reps
@10
Day 2
1
Wide Grip Lat Pulldown
2 Sets
9 Reps
@10
2
Chest Supported Row (Machine)
2 Sets
9 Reps
@10
3
Seated Row (Cable)
2 Sets
9 Reps
@10
4
Lat Pulldown
1 Set
9 Reps
@10
5
Reverse Pec Deck
2 Sets
12 Reps
@10
Day 3
1
Bicep Curl (Dumbbell)
1 Set
10 Reps
@10
2
Bicep Curl (Cable)
1 Set
3
Lateral Raise (Cable)
2 Sets
12 Reps
@10
4
Incline Curl (Dumbbell)
1 Set
10 Reps
@10
5
Hammer Curl
1 Set
10 Reps
@10
6
Lateral Raise (Dumbbell)
1 Set
12 Reps
@10
Day 4
1
Leg Curl
2 Sets
12 Reps
@10
2
Stiff Leg Deadlift
1 Set
9 Reps
@10
3
Leg Press
2 Sets
10 Reps
@10
4
Leg Extension
2 Sets
12 Reps
@10
5
Standing Calf Raise
2 Sets
12 Reps
@10
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@10
2
Chest Press (Machine)
2 Sets
9 Reps
@10
3
Tricep Pushdown (Cable)
2 Sets
10 Reps
@10
4
Pec Deck (Machine)
1 Set
10 Reps
@10
5
Skull Crusher
1 Set
9 Reps
@10
6
Overhead Tricep Extension (Cable)
1 Set
10 Reps
@10
Day 2
1
Wide Grip Lat Pulldown
2 Sets
9 Reps
@10
2
Chest Supported Row (Machine)
2 Sets
9 Reps
@10
3
Seated Row (Cable)
2 Sets
9 Reps
@10
4
Lat Pulldown
1 Set
9 Reps
@10
5
Reverse Pec Deck
2 Sets
12 Reps
@10
Day 3
1
Bicep Curl (Dumbbell)
1 Set
10 Reps
@10
2
Bicep Curl (Cable)
1 Set
3
Lateral Raise (Cable)
2 Sets
12 Reps
@10
4
Incline Curl (Dumbbell)
1 Set
10 Reps
@10
5
Hammer Curl
1 Set
10 Reps
@10
6
Lateral Raise (Dumbbell)
1 Set
12 Reps
@10
Day 4
1
Hack Squat
1 Set
9 Reps
@10
2
Leg Press
2 Sets
10 Reps
@10
3
Leg Curl
2 Sets
12 Reps
@10
4
Leg Extension
2 Sets
12 Reps
@10
5
Standing Calf Raise
2 Sets
12 Reps
@10
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@10
2
Chest Press (Machine)
2 Sets
9 Reps
@10
3
Tricep Pushdown (Cable)
2 Sets
10 Reps
@10
4
Pec Deck (Machine)
1 Set
10 Reps
@10
5
Skull Crusher
1 Set
9 Reps
@10
6
Overhead Tricep Extension (Cable)
1 Set
10 Reps
@10
Day 2
1
Wide Grip Lat Pulldown
2 Sets
9 Reps
@10
2
Chest Supported Row (Machine)
2 Sets
9 Reps
@10
3
Seated Row (Cable)
2 Sets
9 Reps
@10
4
Lat Pulldown
1 Set
9 Reps
@10
5
Reverse Pec Deck
2 Sets
12 Reps
@10
Day 3
1
Bicep Curl (Dumbbell)
1 Set
10 Reps
@10
2
Bicep Curl (Cable)
1 Set
3
Lateral Raise (Cable)
2 Sets
12 Reps
@10
4
Incline Curl (Dumbbell)
1 Set
10 Reps
@10
5
Hammer Curl
1 Set
10 Reps
@10
6
Lateral Raise (Dumbbell)
1 Set
12 Reps
@10
Day 4
1
Leg Curl
2 Sets
12 Reps
@10
2
Stiff Leg Deadlift
1 Set
9 Reps
@10
3
Leg Press
2 Sets
10 Reps
@10
4
Leg Extension
2 Sets
12 Reps
@10
5
Standing Calf Raise
2 Sets
12 Reps
@10
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@10
2
Chest Press (Machine)
2 Sets
9 Reps
@10
3
Tricep Pushdown (Cable)
2 Sets
10 Reps
@10
4
Pec Deck (Machine)
1 Set
10 Reps
@10
5
Skull Crusher
1 Set
9 Reps
@10
6
Overhead Tricep Extension (Cable)
1 Set
10 Reps
@10
Day 2
1
Wide Grip Lat Pulldown
2 Sets
9 Reps
@10
2
Chest Supported Row (Machine)
2 Sets
9 Reps
@10
3
Seated Row (Cable)
2 Sets
9 Reps
@10
4
Lat Pulldown
1 Set
9 Reps
@10
5
Reverse Pec Deck
2 Sets
12 Reps
@10
Day 3
1
Bicep Curl (Dumbbell)
1 Set
10 Reps
@10
2
Bicep Curl (Cable)
1 Set
3
Lateral Raise (Cable)
2 Sets
12 Reps
@10
4
Incline Curl (Dumbbell)
1 Set
10 Reps
@10
5
Hammer Curl
1 Set
10 Reps
@10
6
Lateral Raise (Dumbbell)
1 Set
12 Reps
@10
Day 4
1
Hack Squat
1 Set
9 Reps
@10
2
Leg Press
2 Sets
10 Reps
@10
3
Leg Curl
2 Sets
12 Reps
@10
4
Leg Extension
2 Sets
12 Reps
@10
5
Standing Calf Raise
2 Sets
12 Reps
@10
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@10
2
Chest Press (Machine)
2 Sets
9 Reps
@10
3
Tricep Pushdown (Cable)
2 Sets
10 Reps
@10
4
Pec Deck (Machine)
1 Set
10 Reps
@10
5
Skull Crusher
1 Set
9 Reps
@10
6
Overhead Tricep Extension (Cable)
1 Set
10 Reps
@10
Day 2
1
Wide Grip Lat Pulldown
2 Sets
9 Reps
@10
2
Chest Supported Row (Machine)
2 Sets
9 Reps
@10
3
Seated Row (Cable)
2 Sets
9 Reps
@10
4
Lat Pulldown
1 Set
9 Reps
@10
5
Reverse Pec Deck
2 Sets
12 Reps
@10
Day 3
1
Bicep Curl (Dumbbell)
1 Set
10 Reps
@10
2
Bicep Curl (Cable)
1 Set
3
Lateral Raise (Cable)
2 Sets
12 Reps
@10
4
Incline Curl (Dumbbell)
1 Set
10 Reps
@10
5
Hammer Curl
1 Set
10 Reps
@10
6
Lateral Raise (Dumbbell)
1 Set
12 Reps
@10
Day 4
1
Leg Curl
2 Sets
12 Reps
@10
2
Stiff Leg Deadlift
1 Set
9 Reps
@10
3
Leg Press
2 Sets
10 Reps
@10
4
Leg Extension
2 Sets
12 Reps
@10
5
Standing Calf Raise
2 Sets
12 Reps
@10