Program Description
dudu bombado a lenda
Program Overview
- LevelIntermediate, Novice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout90 minutes
- CreatedJul 26, 2024 10:34
- Last EditedJul 26, 2024 11:08
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
4-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
4-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
4-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
4-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
6-8 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Bent Over Row (Barbell)4 Sets
4-6 Reps
@10
Day 2
1
Incline Bench Press (Barbell)4 Sets
4-6 Reps
@10
Day 3
1
Hack Squat3 Sets
4-6 Reps
@10
Day 4
1
Seated Shoulder Press (Dumbbell)3 Sets
5-8 Reps
@10
Day 5
1
Seated Calf Raise1 Set
6-8 Reps
@10