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Ivysaur Intermediate
by Kunal Satpute
4 athletes joined
Program Description
Strength gain
Program Overview
Level
Intermediate
Goal
Powerbuilding, Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Mar 02, 2024 08:36
Last Edited
Jun 16, 2024 04:05
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Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)
4 Sets
4 Reps
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Barbell Row
3 Sets
4 Reps
4
Bicep Curl (EZ Bar)
3 Sets
12 Reps
Day 4
1
Pull-Up (Weighted)
3 Sets
4 Reps
2
Bench Press (Barbell)
3 Sets
8 Reps
3
Barbell Row
3 Sets
8 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
4 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
4 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Chest Fly (Cable)
3 Sets
12 Reps
4
Single Arm Overhead Tricep Extension
3 Sets
12 Reps
5
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
6
Neck Curl
3 Sets
20 Reps
Day 3
1
Squat (Barbell)
4 Sets
4 Reps
2
Overhead Press (Barbell)
3 Sets
8 Reps
3
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
4
Standing Calf Raise
3 Sets
12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
6
Wrist Curls
3 Sets
15 Reps
7
Knee Raise (Captain's Chair)
3 Sets
15 Reps
Day 5
1
Squat (Barbell)
4 Sets
8 Reps
2
Overhead Press (Barbell)
3 Sets
4 Reps
3
Standing Calf Raise
3 Sets
12 Reps
4
Bicep Curl (EZ Bar)
3 Sets
12 Reps
5
Neck Curl
2 Sets
20 Reps
6
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
7
Cable Crunch
3 Sets
15 Reps
Day 1
1
Deadlift (Barbell)
5 Sets
4 Reps
2
Pull-Up (Bodyweight)
4 Sets
8 Reps
3
Barbell Row
4 Sets
4 Reps
4
Bicep Curl (EZ Bar)
4 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
4 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
3
Chest Fly (Cable)
4 Sets
12 Reps
4
Single Arm Overhead Tricep Extension
4 Sets
12 Reps
5
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
6
Neck Curl
3 Sets
20 Reps
Day 4
1
Pull-Up (Weighted)
4 Sets
4 Reps
2
Bench Press (Barbell)
4 Sets
8 Reps
3
Barbell Row
4 Sets
8 Reps
4
Incline Bench Press (Dumbbell)
4 Sets
4 Reps
Day 3
1
Squat (Barbell)
5 Sets
4 Reps
2
Overhead Press (Barbell)
4 Sets
8 Reps
3
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
4
Standing Calf Raise
4 Sets
12 Reps
5
Lateral Raise (Dumbbell)
4 Sets
12 Reps
6
Wrist Curls
3 Sets
15 Reps
7
Knee Raise (Captain's Chair)
3 Sets
15 Reps
Day 5
1
Squat (Barbell)
5 Sets
8 Reps
2
Overhead Press (Barbell)
4 Sets
4 Reps
3
Standing Calf Raise
4 Sets
12 Reps
4
Bicep Curl (EZ Bar)
4 Sets
12 Reps
5
Neck Curl
2 Sets
20 Reps
6
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
7
Cable Crunch
3 Sets
15 Reps
Day 1
1
Deadlift (Barbell)
6 Sets
4 Reps
2
Pull-Up (Bodyweight)
5 Sets
8 Reps
3
Barbell Row
5 Sets
4 Reps
4
Bicep Curl (EZ Bar)
5 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
4 Reps
2
Incline Bench Press (Dumbbell)
5 Sets
8 Reps
3
Chest Fly (Cable)
5 Sets
12 Reps
4
Single Arm Overhead Tricep Extension
5 Sets
12 Reps
5
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
6
Neck Curl
3 Sets
20 Reps
Day 4
1
Pull-Up (Weighted)
5 Sets
4 Reps
2
Bench Press (Barbell)
5 Sets
8 Reps
3
Barbell Row
5 Sets
8 Reps
4
Incline Bench Press (Dumbbell)
5 Sets
4 Reps
Day 5
1
Squat (Barbell)
6 Sets
8 Reps
2
Overhead Press (Barbell)
5 Sets
4 Reps
3
Standing Calf Raise
5 Sets
12 Reps
4
Bicep Curl (EZ Bar)
5 Sets
12 Reps
5
Neck Curl
2 Sets
20 Reps
6
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
7
Cable Crunch
3 Sets
15 Reps
Day 3
1
Squat (Barbell)
6 Sets
4 Reps
2
Overhead Press (Barbell)
5 Sets
8 Reps
3
Rear Delt Fly (Dumbbell)
5 Sets
12 Reps
4
Standing Calf Raise
5 Sets
12 Reps
5
Lateral Raise (Dumbbell)
5 Sets
12 Reps
6
Wrist Curls
3 Sets
15 Reps
7
Knee Raise (Captain's Chair)
3 Sets
15 Reps
Day 1
1
Deadlift (Barbell)
4 Sets
4 Reps
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Barbell Row
3 Sets
4 Reps
4
Bicep Curl (EZ Bar)
3 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
4 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Chest Fly (Cable)
3 Sets
12 Reps
4
Single Arm Overhead Tricep Extension
3 Sets
12 Reps
5
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
6
Neck Curl
3 Sets
20 Reps
Day 3
1
Squat (Barbell)
4 Sets
4 Reps
2
Overhead Press (Barbell)
3 Sets
8 Reps
3
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
4
Standing Calf Raise
3 Sets
12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
6
Wrist Curls
3 Sets
15 Reps
7
Knee Raise (Captain's Chair)
3 Sets
15 Reps
Day 4
1
Pull-Up (Weighted)
3 Sets
4 Reps
2
Bench Press (Barbell)
3 Sets
8 Reps
3
Barbell Row
3 Sets
8 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
4 Reps
Day 5
1
Squat (Barbell)
4 Sets
8 Reps
2
Overhead Press (Barbell)
3 Sets
4 Reps
3
Standing Calf Raise
3 Sets
12 Reps
4
Bicep Curl (EZ Bar)
3 Sets
12 Reps
5
Neck Curl
2 Sets
20 Reps
6
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
7
Cable Crunch
3 Sets
15 Reps
Day 1
1
Deadlift (Barbell)
5 Sets
4 Reps
2
Pull-Up (Bodyweight)
4 Sets
8 Reps
3
Barbell Row
4 Sets
4 Reps
4
Bicep Curl (EZ Bar)
4 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
4 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
3
Chest Fly (Cable)
4 Sets
12 Reps
4
Single Arm Overhead Tricep Extension
4 Sets
12 Reps
5
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
6
Neck Curl
3 Sets
20 Reps
Day 3
1
Squat (Barbell)
5 Sets
4 Reps
2
Overhead Press (Barbell)
4 Sets
8 Reps
3
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
4
Standing Calf Raise
4 Sets
12 Reps
5
Lateral Raise (Dumbbell)
4 Sets
12 Reps
6
Wrist Curls
3 Sets
15 Reps
7
Knee Raise (Captain's Chair)
3 Sets
15 Reps
Day 4
1
Pull-Up (Weighted)
4 Sets
4 Reps
2
Bench Press (Barbell)
4 Sets
8 Reps
3
Barbell Row
4 Sets
8 Reps
4
Incline Bench Press (Dumbbell)
4 Sets
4 Reps
Day 5
1
Squat (Barbell)
5 Sets
8 Reps
2
Overhead Press (Barbell)
4 Sets
4 Reps
3
Standing Calf Raise
4 Sets
12 Reps
4
Bicep Curl (EZ Bar)
4 Sets
12 Reps
5
Neck Curl
2 Sets
20 Reps
6
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
7
Cable Crunch
3 Sets
15 Reps
Day 1
1
Deadlift (Barbell)
6 Sets
4 Reps
2
Pull-Up (Bodyweight)
5 Sets
8 Reps
3
Barbell Row
5 Sets
4 Reps
4
Bicep Curl (EZ Bar)
5 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
4 Reps
2
Incline Bench Press (Dumbbell)
5 Sets
8 Reps
3
Chest Fly (Cable)
5 Sets
12 Reps
4
Single Arm Overhead Tricep Extension
5 Sets
12 Reps
5
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
6
Neck Curl
3 Sets
20 Reps
Day 3
1
Squat (Barbell)
6 Sets
4 Reps
2
Overhead Press (Barbell)
5 Sets
8 Reps
3
Rear Delt Fly (Dumbbell)
5 Sets
12 Reps
4
Standing Calf Raise
5 Sets
12 Reps
5
Lateral Raise (Dumbbell)
5 Sets
12 Reps
6
Wrist Curls
3 Sets
15 Reps
7
Knee Raise (Captain's Chair)
3 Sets
15 Reps
Day 4
1
Pull-Up (Weighted)
5 Sets
4 Reps
2
Bench Press (Barbell)
5 Sets
8 Reps
3
Barbell Row
5 Sets
8 Reps
4
Incline Bench Press (Dumbbell)
5 Sets
4 Reps
Day 5
1
Squat (Barbell)
6 Sets
8 Reps
2
Overhead Press (Barbell)
5 Sets
4 Reps
3
Standing Calf Raise
5 Sets
12 Reps
4
Bicep Curl (EZ Bar)
5 Sets
12 Reps
5
Neck Curl
2 Sets
20 Reps
6
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
7
Cable Crunch
3 Sets
15 Reps
Day 1
1
Deadlift (Barbell)
4 Sets
4 Reps
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Barbell Row
3 Sets
4 Reps
4
Bicep Curl (EZ Bar)
3 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
4 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Chest Fly (Cable)
3 Sets
12 Reps
4
Single Arm Overhead Tricep Extension
3 Sets
12 Reps
5
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
6
Neck Curl
3 Sets
20 Reps
Day 3
1
Squat (Barbell)
4 Sets
4 Reps
2
Overhead Press (Barbell)
3 Sets
8 Reps
3
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
4
Standing Calf Raise
3 Sets
12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
6
Wrist Curls
3 Sets
15 Reps
7
Knee Raise (Captain's Chair)
3 Sets
15 Reps
Day 4
1
Pull-Up (Weighted)
3 Sets
4 Reps
2
Bench Press (Barbell)
3 Sets
8 Reps
3
Barbell Row
3 Sets
8 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
4 Reps
Day 5
1
Squat (Barbell)
4 Sets
8 Reps
2
Overhead Press (Barbell)
3 Sets
4 Reps
3
Standing Calf Raise
3 Sets
12 Reps
4
Bicep Curl (EZ Bar)
3 Sets
12 Reps
5
Neck Curl
2 Sets
20 Reps
6
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
7
Cable Crunch
3 Sets
15 Reps
Day 1
1
Deadlift (Barbell)
5 Sets
4 Reps
2
Pull-Up (Bodyweight)
4 Sets
8 Reps
3
Barbell Row
4 Sets
4 Reps
4
Bicep Curl (EZ Bar)
4 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
4 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
3
Chest Fly (Cable)
4 Sets
12 Reps
4
Single Arm Overhead Tricep Extension
4 Sets
12 Reps
5
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
6
Neck Curl
3 Sets
20 Reps
Day 3
1
Squat (Barbell)
5 Sets
4 Reps
2
Overhead Press (Barbell)
4 Sets
8 Reps
3
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
4
Standing Calf Raise
4 Sets
12 Reps
5
Lateral Raise (Dumbbell)
4 Sets
12 Reps
6
Wrist Curls
3 Sets
15 Reps
7
Knee Raise (Captain's Chair)
3 Sets
15 Reps
Day 4
1
Pull-Up (Weighted)
4 Sets
4 Reps
2
Bench Press (Barbell)
4 Sets
8 Reps
3
Barbell Row
4 Sets
8 Reps
4
Incline Bench Press (Dumbbell)
4 Sets
4 Reps
Day 5
1
Squat (Barbell)
5 Sets
8 Reps
2
Overhead Press (Barbell)
4 Sets
4 Reps
3
Standing Calf Raise
4 Sets
12 Reps
4
Bicep Curl (EZ Bar)
4 Sets
12 Reps
5
Neck Curl
2 Sets
20 Reps
6
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
7
Cable Crunch
3 Sets
15 Reps
Day 1
1
Deadlift (Barbell)
6 Sets
4 Reps
2
Pull-Up (Bodyweight)
5 Sets
8 Reps
3
Barbell Row
5 Sets
4 Reps
4
Bicep Curl (EZ Bar)
5 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
4 Reps
2
Incline Bench Press (Dumbbell)
5 Sets
8 Reps
3
Chest Fly (Cable)
5 Sets
12 Reps
4
Single Arm Overhead Tricep Extension
5 Sets
12 Reps
5
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
6
Neck Curl
3 Sets
20 Reps
Day 3
1
Squat (Barbell)
6 Sets
4 Reps
2
Overhead Press (Barbell)
5 Sets
8 Reps
3
Rear Delt Fly (Dumbbell)
5 Sets
12 Reps
4
Standing Calf Raise
5 Sets
12 Reps
5
Lateral Raise (Dumbbell)
5 Sets
12 Reps
6
Wrist Curls
3 Sets
15 Reps
7
Knee Raise (Captain's Chair)
3 Sets
15 Reps
Day 4
1
Pull-Up (Weighted)
5 Sets
4 Reps
2
Bench Press (Barbell)
5 Sets
8 Reps
3
Barbell Row
5 Sets
8 Reps
4
Incline Bench Press (Dumbbell)
5 Sets
4 Reps
Day 5
1
Squat (Barbell)
6 Sets
8 Reps
2
Overhead Press (Barbell)
5 Sets
4 Reps
3
Standing Calf Raise
5 Sets
12 Reps
4
Bicep Curl (EZ Bar)
5 Sets
12 Reps
5
Neck Curl
2 Sets
20 Reps
6
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
7
Cable Crunch
3 Sets
15 Reps
Day 1
1
Deadlift (Barbell)
4 Sets
4 Reps
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Barbell Row
3 Sets
4 Reps
4
Bicep Curl (EZ Bar)
3 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
4 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Chest Fly (Cable)
3 Sets
12 Reps
4
Single Arm Overhead Tricep Extension
3 Sets
12 Reps
5
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
6
Neck Curl
3 Sets
20 Reps
Day 3
1
Squat (Barbell)
4 Sets
4 Reps
2
Overhead Press (Barbell)
3 Sets
8 Reps
3
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
4
Standing Calf Raise
3 Sets
12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
6
Wrist Curls
3 Sets
15 Reps
7
Knee Raise (Captain's Chair)
3 Sets
15 Reps
Day 4
1
Pull-Up (Weighted)
3 Sets
4 Reps
2
Bench Press (Barbell)
3 Sets
8 Reps
3
Barbell Row
3 Sets
8 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
4 Reps
Day 5
1
Squat (Barbell)
4 Sets
8 Reps
2
Overhead Press (Barbell)
3 Sets
4 Reps
3
Standing Calf Raise
3 Sets
12 Reps
4
Bicep Curl (EZ Bar)
3 Sets
12 Reps
5
Neck Curl
2 Sets
20 Reps
6
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
7
Cable Crunch
3 Sets
15 Reps
Day 1
1
Deadlift (Barbell)
5 Sets
4 Reps
2
Pull-Up (Bodyweight)
4 Sets
8 Reps
3
Barbell Row
4 Sets
4 Reps
4
Bicep Curl (EZ Bar)
4 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
4 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
3
Chest Fly (Cable)
4 Sets
12 Reps
4
Single Arm Overhead Tricep Extension
4 Sets
12 Reps
5
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
6
Neck Curl
3 Sets
20 Reps
Day 3
1
Squat (Barbell)
5 Sets
4 Reps
2
Overhead Press (Barbell)
4 Sets
8 Reps
3
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
4
Standing Calf Raise
4 Sets
12 Reps
5
Lateral Raise (Dumbbell)
4 Sets
12 Reps
6
Wrist Curls
3 Sets
15 Reps
7
Knee Raise (Captain's Chair)
3 Sets
15 Reps
Day 4
1
Pull-Up (Weighted)
4 Sets
4 Reps
2
Bench Press (Barbell)
4 Sets
8 Reps
3
Barbell Row
4 Sets
8 Reps
4
Incline Bench Press (Dumbbell)
4 Sets
4 Reps
Day 5
1
Squat (Barbell)
5 Sets
8 Reps
2
Overhead Press (Barbell)
4 Sets
4 Reps
3
Standing Calf Raise
4 Sets
12 Reps
4
Bicep Curl (EZ Bar)
4 Sets
12 Reps
5
Neck Curl
2 Sets
20 Reps
6
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
7
Cable Crunch
3 Sets
15 Reps
Day 1
1
Deadlift (Barbell)
6 Sets
4 Reps
2
Pull-Up (Bodyweight)
5 Sets
8 Reps
3
Barbell Row
5 Sets
4 Reps
4
Bicep Curl (EZ Bar)
5 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
4 Reps
2
Incline Bench Press (Dumbbell)
5 Sets
8 Reps
3
Chest Fly (Cable)
5 Sets
12 Reps
4
Single Arm Overhead Tricep Extension
5 Sets
12 Reps
5
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
6
Neck Curl
3 Sets
20 Reps
Day 3
1
Squat (Barbell)
6 Sets
4 Reps
2
Overhead Press (Barbell)
5 Sets
8 Reps
3
Rear Delt Fly (Dumbbell)
5 Sets
12 Reps
4
Standing Calf Raise
5 Sets
12 Reps
5
Lateral Raise (Dumbbell)
5 Sets
12 Reps
6
Wrist Curls
3 Sets
15 Reps
7
Knee Raise (Captain's Chair)
3 Sets
15 Reps
Day 4
1
Pull-Up (Weighted)
5 Sets
4 Reps
2
Bench Press (Barbell)
5 Sets
8 Reps
3
Barbell Row
5 Sets
8 Reps
4
Incline Bench Press (Dumbbell)
5 Sets
4 Reps
Day 5
1
Squat (Barbell)
6 Sets
8 Reps
2
Overhead Press (Barbell)
5 Sets
4 Reps
3
Standing Calf Raise
5 Sets
12 Reps
4
Bicep Curl (EZ Bar)
5 Sets
12 Reps
5
Neck Curl
2 Sets
20 Reps
6
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
7
Cable Crunch
3 Sets
15 Reps