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Jacked Mini Wheat
by Davyswoll
5 athletes joined
Program Description
Gain muscle, recomp bodyfat. Build adherence and consistency. Bigger Bench & Delts. Biceps. Abs. Bigger Squat. Glute & Quad growth. Avoid knee pain. Be able to do pull-ups unassisted(back strength).
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Powerlifting, Powerbuilding, Bodyweight Fitness, Muscle & Sculpting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Feb 20, 2024 10:51
Last Edited
Jun 17, 2024 05:49
down_app
Week 1
1 / 4 Weeks
Day 1
1
Single Leg Romanian Deadlift
2 Sets
12 Reps
2
Bulgarian Split Squat (Bodyweight)
2 Sets
10 Reps
3
Hip Adductor (Machine)
2 Sets
15-20 Reps
@8.5-10
4
Squat (Paused)
2 Sets
8-10 Reps
@7-9
5A
Squat (Barbell)
1 Set
AMRAP
@10
6
Hamstring Curl
2 Sets
10-12 Reps
@8-9
7
Leg Extension
2 Sets
12-15 Reps
@8-9
8A
Leg Extension
1 Set
AMRAP
@10
9
Single Leg Press
2 Sets
15-20 Reps
@8-9
10
Walking Lunge
1 Set
AMRAP
@10
Day 2
1
Kettlebell Press
2 Sets
10 Reps
2
Bench Press (Paused)
2 Sets
6-8 Reps
@8-9
3A
Bench Press (Barbell)
1 Set
AMRAP
@10
4
Tricep Pushdown (Cable)
2 Sets
12-14 Reps
@9-10
5
Incline Chest Press (Machine)
2 Sets
8-10 Reps
@8-9
6
Overhead Tricep Extension (Cable)
2 Sets
12-14 Reps
@8-9
7
Dip (Bodyweight)
2 Sets
AMRAP
@10
8
Chest Fly (Cable)
2 Sets
15-20 Reps
@7.5-8.5
9A
Chest Fly (Cable)
1 Set
AMRAP
@10
Day 3
1
Seated Row (Cable)
2 Sets
15 Reps
2
Pull-Up (Assisted)
2 Sets
AMRAP
@10
3A
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
4
Bicep Curl (Cable)
3 Sets
12-15 Reps
@8-9
5
Single Arm High Row (Cable)
3 Sets
10-12 Reps
@8-9
6
Incline Curl (Dumbbell)
2 Sets
15-20 Reps
@8-9
7
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@8-9
Day 4
1
Walk
1 Set
20 mins
@6
2
Decline Crunch (Weighted)
2 Sets
15-20 Reps
@8-9
3A
Decline Crunch
1 Set
AMRAP
@10
4
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
5
Russian Twist
2 Sets
12-15 Reps
@8-9
6
Stairmaster
1 Set
30 mins
Day 5
1
Hip Adductor (Machine)
1 Set
AMRAP
@10
2
Goblet Squat
1 Set
10-15 Reps
3
Split Squat (Dumbbell)
2 Sets
10-12 Reps
@8.5
4
Leg Press
2 Sets
6-10 Reps
@8-9
5A
Leg Press
1 Set
25-30 Reps
@9.5
6
Romanian Deadlift (Dumbbell)
2 Sets
10-12 Reps
@8-9
7
Hip Abductor (Machine)
2 Sets
15-20 Reps
@8.5-9.5
8
Seated Calf Raise
2 Sets
15-25 Reps
@8-9
9A
Seated Calf Raise
1 Set
AMRAP
@10
11
Back Extension
2 Sets
8-10 Reps
@9-10
Day 6
1
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
@8-9
2
Deadlift (Deficit)
1 Set
6-8 Reps
@8-9
3
Deadlift (Barbell)
2 Sets
4-6 Reps
@9
4
Lateral Raise (Cable)
2 Sets
12-15 Reps
@8-9
5A
Lateral Raise (Cable)
1 Set
AMRAP
@10
6
Viking Press
2 Sets
8-10 Reps
@8-9
7
Standing Pullover (Cable)
2 Sets
14-20 Reps
@8.5-9.5
8A
Standing Pullover (Cable)
1 Set
AMRAP
@10
10
Lateral Raise (Dumbbell)
2 Sets
12-14 Reps
@8-9
11A
Lateral Raise (Dumbbell)
1 Set
AMRAP
@10
Day 1
1
Single Leg Romanian Deadlift
2 Sets
12 Reps
2
Bulgarian Split Squat (Bodyweight)
2 Sets
10 Reps
3
Hip Adductor (Machine)
2 Sets
15-20 Reps
@8.5-10
4
Squat (Paused)
2 Sets
8-10 Reps
@7-9
5A
Squat (Barbell)
1 Set
AMRAP
@10
6
Hamstring Curl
2 Sets
10-12 Reps
@8-9
7
Leg Extension
2 Sets
12-15 Reps
@8-9
8A
Leg Extension
1 Set
AMRAP
@10
9
Single Leg Press
2 Sets
15-20 Reps
@8-9
10
Walking Lunge
1 Set
AMRAP
@10
Day 2
1
Kettlebell Press
2 Sets
10 Reps
2
Bench Press (Paused)
2 Sets
6-8 Reps
@8-9
3A
Bench Press (Barbell)
1 Set
AMRAP
@10
4
Tricep Pushdown (Cable)
2 Sets
12-14 Reps
@9-10
5
Incline Chest Press (Machine)
2 Sets
8-10 Reps
@8-9
6
Overhead Tricep Extension (Cable)
2 Sets
12-14 Reps
@8-9
7
Dip (Bodyweight)
2 Sets
AMRAP
@10
8
Chest Fly (Cable)
2 Sets
15-20 Reps
@7.5-8.5
9A
Chest Fly (Cable)
1 Set
AMRAP
@10
Day 3
1
Seated Row (Cable)
2 Sets
15 Reps
2
Pull-Up (Assisted)
2 Sets
AMRAP
@10
3A
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
4
Bicep Curl (Cable)
3 Sets
12-15 Reps
@8-9
5
Single Arm High Row (Cable)
3 Sets
10-12 Reps
@8-9
6
Incline Curl (Dumbbell)
2 Sets
15-20 Reps
@8-9
7
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@8-9
Day 4
1
Walk
1 Set
20 mins
@6
2
Decline Crunch (Weighted)
2 Sets
15-20 Reps
@8-9
3A
Decline Crunch
1 Set
AMRAP
@10
4
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
5
Russian Twist
2 Sets
12-15 Reps
@8-9
6
Stairmaster
1 Set
30 mins
Day 5
1
Hip Adductor (Machine)
1 Set
AMRAP
@10
2
Goblet Squat
1 Set
10-15 Reps
3
Split Squat (Dumbbell)
2 Sets
10-12 Reps
@8.5
4
Leg Press
2 Sets
6-10 Reps
@8-9
5A
Leg Press
1 Set
25-30 Reps
@9.5
6
Romanian Deadlift (Dumbbell)
2 Sets
10-12 Reps
@8-9
7
Hip Abductor (Machine)
2 Sets
15-20 Reps
@8.5-9.5
8
Seated Calf Raise
2 Sets
15-25 Reps
@8-9
9A
Seated Calf Raise
1 Set
AMRAP
@10
11
Back Extension
2 Sets
8-10 Reps
@9-10
Day 6
1
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
@8-9
2
Deadlift (Deficit)
1 Set
6-8 Reps
@8-9
3
Deadlift (Barbell)
2 Sets
4-6 Reps
@9
4
Lateral Raise (Cable)
2 Sets
12-15 Reps
@8-9
5A
Lateral Raise (Cable)
1 Set
AMRAP
@10
6
Viking Press
2 Sets
8-10 Reps
@8-9
7
Standing Pullover (Cable)
2 Sets
14-20 Reps
@8.5-9.5
8A
Standing Pullover (Cable)
1 Set
AMRAP
@10
10
Lateral Raise (Dumbbell)
2 Sets
12-14 Reps
@8-9
11A
Lateral Raise (Dumbbell)
1 Set
AMRAP
@10
Day 1
1
Single Leg Romanian Deadlift
2 Sets
12 Reps
2
Bulgarian Split Squat (Bodyweight)
2 Sets
10 Reps
3
Hip Adductor (Machine)
2 Sets
15-20 Reps
@8.5-10
4
Squat (Paused)
2 Sets
8-10 Reps
@7-9
5A
Squat (Barbell)
1 Set
AMRAP
@10
6
Hamstring Curl
2 Sets
10-12 Reps
@8-9
7
Leg Extension
2 Sets
12-15 Reps
@8-9
8A
Leg Extension
1 Set
AMRAP
@10
9
Single Leg Press
2 Sets
15-20 Reps
@8-9
10
Walking Lunge
1 Set
AMRAP
@10
Day 2
1
Kettlebell Press
2 Sets
10 Reps
2
Bench Press (Paused)
2 Sets
6-8 Reps
@8-9
3A
Bench Press (Barbell)
1 Set
AMRAP
@10
4
Tricep Pushdown (Cable)
2 Sets
12-14 Reps
@9-10
5
Incline Chest Press (Machine)
2 Sets
8-10 Reps
@8-9
6
Overhead Tricep Extension (Cable)
2 Sets
12-14 Reps
@8-9
7
Dip (Bodyweight)
2 Sets
AMRAP
@10
8
Chest Fly (Cable)
2 Sets
15-20 Reps
@7.5-8.5
9A
Chest Fly (Cable)
1 Set
AMRAP
@10
Day 3
1
Seated Row (Cable)
2 Sets
15 Reps
2
Pull-Up (Assisted)
2 Sets
AMRAP
@10
3A
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
4
Bicep Curl (Cable)
3 Sets
12-15 Reps
@8-9
5
Single Arm High Row (Cable)
3 Sets
10-12 Reps
@8-9
6
Incline Curl (Dumbbell)
2 Sets
15-20 Reps
@8-9
7
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@8-9
Day 4
1
Walk
1 Set
20 mins
@6
2
Decline Crunch (Weighted)
2 Sets
15-20 Reps
@8-9
3A
Decline Crunch
1 Set
AMRAP
@10
4
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
5
Russian Twist
2 Sets
12-15 Reps
@8-9
6
Stairmaster
1 Set
30 mins
Day 5
1
Hip Adductor (Machine)
1 Set
AMRAP
@10
2
Goblet Squat
1 Set
10-15 Reps
3
Split Squat (Dumbbell)
2 Sets
10-12 Reps
@8.5
4
Leg Press
2 Sets
6-10 Reps
@8-9
5A
Leg Press
1 Set
25-30 Reps
@9.5
6
Romanian Deadlift (Dumbbell)
2 Sets
10-12 Reps
@8-9
7
Hip Abductor (Machine)
2 Sets
15-20 Reps
@8.5-9.5
8
Seated Calf Raise
2 Sets
15-25 Reps
@8-9
9A
Seated Calf Raise
1 Set
AMRAP
@10
11
Back Extension
2 Sets
8-10 Reps
@9-10
Day 6
1
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
@8-9
2
Deadlift (Deficit)
1 Set
6-8 Reps
@8-9
3
Deadlift (Barbell)
2 Sets
4-6 Reps
@9
4
Lateral Raise (Cable)
2 Sets
12-15 Reps
@8-9
5A
Lateral Raise (Cable)
1 Set
AMRAP
@10
6
Viking Press
2 Sets
8-10 Reps
@8-9
7
Standing Pullover (Cable)
2 Sets
14-20 Reps
@8.5-9.5
8A
Standing Pullover (Cable)
1 Set
AMRAP
@10
10
Lateral Raise (Dumbbell)
2 Sets
12-14 Reps
@8-9
11A
Lateral Raise (Dumbbell)
1 Set
AMRAP
@10
Day 1
1
Single Leg Romanian Deadlift
2 Sets
12 Reps
2
Bulgarian Split Squat (Bodyweight)
2 Sets
10 Reps
3
Hip Adductor (Machine)
2 Sets
15-20 Reps
@6-7
4
Squat (Paused)
2 Sets
8-10 Reps
@6-7
5A
Squat (Barbell)
1 Set
AMRAP
@6
6
Hamstring Curl
2 Sets
10-12 Reps
@6-7
7
Leg Extension
2 Sets
12-15 Reps
@6-7
8A
Leg Extension
1 Set
AMRAP
@6
9
Single Leg Press
2 Sets
15-20 Reps
@6-7
10
Walking Lunge
1 Set
AMRAP
@6
Day 2
1
Kettlebell Press
2 Sets
10 Reps
2
Bench Press (Paused)
2 Sets
6-8 Reps
@6-7
3A
Bench Press (Barbell)
1 Set
AMRAP
@6
4
Tricep Pushdown (Cable)
2 Sets
12-14 Reps
@6-7
5
Incline Chest Press (Machine)
2 Sets
8-10 Reps
@6-7
6
Overhead Tricep Extension (Cable)
2 Sets
12-14 Reps
@6-7
7
Dip (Bodyweight)
2 Sets
AMRAP
@6
8
Chest Fly (Cable)
2 Sets
15-20 Reps
@6-7
9A
Chest Fly (Cable)
1 Set
AMRAP
@6
Day 3
1
Seated Row (Cable)
2 Sets
15 Reps
2
Pull-Up (Assisted)
2 Sets
AMRAP
@6
3A
Pull-Up (Bodyweight)
1 Set
AMRAP
@6
4
Bicep Curl (Cable)
3 Sets
12-15 Reps
@6-7
5
Single Arm High Row (Cable)
3 Sets
10-12 Reps
@6-7
6
Incline Curl (Dumbbell)
2 Sets
15-20 Reps
@6-7
7
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@6-7
Day 4
1
Walk
1 Set
20 mins
@6
2
Cable Crunch
2 Sets
15-20 Reps
@6-7
3A
Cable Crunch
1 Set
AMRAP
@6
4
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@7
@6
5
Russian Twist
2 Sets
12-15 Reps
@6-7
6
Stairmaster
1 Set
30 mins
@6
Day 5
1
Hip Adductor (Machine)
1 Set
AMRAP
@10
2
Goblet Squat
1 Set
10-15 Reps
3
Split Squat (Dumbbell)
2 Sets
10-12 Reps
@6
4
Leg Press
2 Sets
6-10 Reps
@6-7
5A
Leg Press
1 Set
25-30 Reps
@6
6
Romanian Deadlift (Dumbbell)
2 Sets
10-12 Reps
@6-7
7
Hip Abductor (Machine)
2 Sets
15-20 Reps
@6-7
8
Seated Calf Raise
2 Sets
15-25 Reps
@6-7
9A
Seated Calf Raise
1 Set
AMRAP
@6
11
Back Extension
2 Sets
8-10 Reps
@6-7
Day 6
1
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
@6-7
2
Deadlift (Deficit)
1 Set
6-8 Reps
@6-7
3
Deadlift (Barbell)
2 Sets
4-6 Reps
@6
4
Lateral Raise (Cable)
2 Sets
12-15 Reps
@6-7
5A
Lateral Raise (Cable)
1 Set
AMRAP
@6
6
Viking Press
2 Sets
8-10 Reps
@6-7
7
Standing Pullover (Cable)
2 Sets
14-20 Reps
@6-7
8A
Standing Pullover (Cable)
1 Set
AMRAP
@6
10
Lateral Raise (Dumbbell)
2 Sets
12-14 Reps
@6-7
11A
Lateral Raise (Dumbbell)
1 Set
AMRAP
@6