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John Weak to John Strong
by VRJ
2 athletes joined
Program Description
Muscle building
Program Overview
Level
Intermediate
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
7 weeks
Time Per Workout
70 minutes
Created
Dec 30, 2023 11:56
Last Edited
May 14, 2024 03:09
down_app
Week 1
1 / 7 Weeks
Day 1
1A
Bench Press (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8-9
@9-10
1B
Wide Grip Pull-Up
2 Sets
8-12 Reps
@10
2A
Seated Dumbbell Press
2 Sets
8-12 Reps
@9-10
2B
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
3A
Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
3B
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
4A
Seated Row (Cable)
2 Sets
10-15 Reps
@10
4B
Leg Raise (Captain's Chair)
2 Sets
10-15 Reps
@10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
75%
80%
2A
Romanian Deadlift (Barbell)
5 Sets
10 Reps
@6-7
2B
Cable Wrist Curls
5 Sets
15-20 Reps
@10
2C
Standing Calf Raise
5 Sets
15-20 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
75%
80%
2A
Squat (Barbell)
5 Sets
10 Reps
50%
2B
Close The Gripper
5 Sets
1-20 Reps
@10
2C
Seated Calf Raise
5 Sets
10-15 Reps
@8-10
Day 5
1A
Incline Bench Press (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8-9
@9-10
1B
Pull-Up (Weighted)
2 Sets
4-8 Reps
@10
2A
Chest Supported Row (Machine)
2 Sets
12-15 Reps
@10
2B
Push Up (Weighted)
2 Sets
8-15 Reps
@10
3A
Tricep Extension (Barbell)
2 Sets
8-12 Reps
@10
3B
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@10
4A
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
4B
Decline Crunch
2 Sets
10-15 Reps
@10
Day 3
1A
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
@10
1B
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@10
2A
JM Press
2 Sets
8-12 Reps
@10
2B
Hammer Curl
2 Sets
10-15 Reps
@10
3A
Upright Row (Cable)
2 Sets
10-15 Reps
@10
3B
Standing Pullover (Cable)
2 Sets
10-15 Reps
@10
4A
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
4B
Y Raise
2 Sets
10-15 Reps
@10
5
Lying Leg Raise
2 Sets
10-15 Reps
@10
Day 1
1A
Bench Press (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8-9
@9-10
1B
Wide Grip Pull-Up
2 Sets
8-12 Reps
@10
2A
Seated Dumbbell Press
2 Sets
8-12 Reps
@9-10
2B
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
3A
Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
3B
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
4A
Seated Row (Cable)
2 Sets
10-15 Reps
@10
4B
Leg Raise (Captain's Chair)
2 Sets
10-15 Reps
@10
Day 5
1A
Incline Bench Press (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8-9
@9-10
1B
Pull-Up (Weighted)
2 Sets
4-8 Reps
@10
2A
Chest Supported Row (Machine)
2 Sets
12-15 Reps
@10
2B
Push Up (Weighted)
2 Sets
8-15 Reps
@10
3A
Tricep Extension (Barbell)
2 Sets
8-12 Reps
@10
3B
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@10
4A
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
4B
Decline Crunch
2 Sets
10-15 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
75%
80%
85%
2A
Squat (Barbell)
5 Sets
10 Reps
50%
2B
Close The Gripper
5 Sets
1-20 Reps
@10
2C
Seated Calf Raise
5 Sets
10-15 Reps
@8-10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
75%
80%
85%
2A
Romanian Deadlift (Barbell)
5 Sets
10 Reps
@6-7
2B
Cable Wrist Curls
5 Sets
15-20 Reps
@10
2C
Standing Calf Raise
5 Sets
15-20 Reps
@10
Day 3
1A
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
@10
1B
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@10
2A
JM Press
2 Sets
8-12 Reps
@10
2B
Hammer Curl
2 Sets
10-15 Reps
@10
3A
Upright Row (Cable)
2 Sets
10-15 Reps
@10
3B
Standing Pullover (Cable)
2 Sets
10-15 Reps
@10
4A
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
4B
Y Raise
2 Sets
10-15 Reps
@10
5
Lying Leg Raise
2 Sets
10-15 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
80%
85%
90%
2A
Squat (Barbell)
5 Sets
10 Reps
50%
2B
Close The Gripper
5 Sets
1-20 Reps
@10
2C
Seated Calf Raise
5 Sets
10-15 Reps
@8-10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
80%
85%
90%
2A
Romanian Deadlift (Barbell)
5 Sets
10 Reps
@6-7
2B
Cable Wrist Curls
5 Sets
15-20 Reps
@10
2C
Standing Calf Raise
5 Sets
15-20 Reps
@10
Day 5
1A
Incline Bench Press (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8-9
@9-10
1B
Pull-Up (Weighted)
2 Sets
4-8 Reps
@10
2A
Chest Supported Row (Machine)
2 Sets
12-15 Reps
@10
2B
Push Up (Weighted)
2 Sets
8-15 Reps
@10
3A
Tricep Extension (Barbell)
2 Sets
8-12 Reps
@10
3B
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@10
4A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
4B
Decline Crunch
3 Sets
10-15 Reps
@10
Day 3
1A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@10
1B
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
2A
JM Press
2 Sets
8-12 Reps
@10
2B
Hammer Curl
2 Sets
10-15 Reps
@10
3A
Upright Row (Cable)
2 Sets
10-15 Reps
@10
3B
Standing Pullover (Cable)
2 Sets
10-15 Reps
@10
4A
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
4B
Y Raise
2 Sets
10-15 Reps
@10
5
Lying Leg Raise
2 Sets
10-15 Reps
@10
Day 1
1A
Bench Press (Barbell)
1 Set
2 Sets
6-8 Reps
6-8 Reps
@8-9
@9-10
1B
Wide Grip Pull-Up
3 Sets
8-12 Reps
@10
2A
Seated Dumbbell Press
2 Sets
8-12 Reps
@9-10
2B
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
3A
Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
3B
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
4A
Seated Row (Cable)
2 Sets
10-15 Reps
@10
4B
Leg Raise (Captain's Chair)
2 Sets
10-15 Reps
@10
Day 1
1A
Bench Press (Barbell)
1 Set
2 Sets
6-8 Reps
6-8 Reps
@8-9
@9-10
1B
Wide Grip Pull-Up
3 Sets
8-12 Reps
@10
2A
Seated Dumbbell Press
2 Sets
8-12 Reps
@9-10
2B
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
3A
Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
3B
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
4A
Seated Row (Cable)
2 Sets
10-15 Reps
@10
4B
Leg Raise (Captain's Chair)
2 Sets
10-15 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
75%
80%
85%
2A
Squat (Barbell)
5 Sets
10 Reps
60%
2B
Close The Gripper
5 Sets
1-20 Reps
@10
2C
Seated Calf Raise
5 Sets
10-15 Reps
@8-10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
75%
80%
85%
2A
Romanian Deadlift (Barbell)
5 Sets
10 Reps
@7-8
2B
Cable Wrist Curls
5 Sets
15-20 Reps
@10
2C
Standing Calf Raise
5 Sets
15-20 Reps
@10
Day 5
1A
Incline Bench Press (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8-9
@9-10
1B
Pull-Up (Weighted)
2 Sets
4-8 Reps
@10
2A
Chest Supported Row (Machine)
2 Sets
12-15 Reps
@10
2B
Push Up (Weighted)
2 Sets
8-15 Reps
@10
3A
Tricep Extension (Barbell)
2 Sets
8-12 Reps
@10
3B
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@10
4A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
4B
Decline Crunch
3 Sets
10-15 Reps
@10
Day 3
1A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@10
1B
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
2A
JM Press
2 Sets
8-12 Reps
@10
2B
Hammer Curl
2 Sets
10-15 Reps
@10
3A
Upright Row (Cable)
2 Sets
10-15 Reps
@10
3B
Standing Pullover (Cable)
2 Sets
10-15 Reps
@10
4A
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
4B
Y Raise
2 Sets
10-15 Reps
@10
5
Lying Leg Raise
2 Sets
10-15 Reps
@10
Day 1
1A
Bench Press (Barbell)
1 Set
2 Sets
6-8 Reps
6-8 Reps
@8-9
@9-10
1B
Wide Grip Pull-Up
3 Sets
8-12 Reps
@10
2A
Seated Dumbbell Press
3 Sets
8-12 Reps
@9-10
2B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
3A
Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
3B
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
4A
Seated Row (Cable)
2 Sets
10-15 Reps
@10
4B
Leg Raise (Captain's Chair)
2 Sets
10-15 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
80%
85%
90%
2A
Squat (Barbell)
5 Sets
10 Reps
60%
2B
Close The Gripper
5 Sets
1-20 Reps
@10
2C
Seated Calf Raise
5 Sets
10-15 Reps
@8-10
Day 3
1A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@10
1B
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
2A
JM Press
2 Sets
8-12 Reps
@10
2B
Hammer Curl
2 Sets
10-15 Reps
@10
3A
Upright Row (Cable)
3 Sets
10-15 Reps
@10
3B
Standing Pullover (Cable)
2 Sets
10-15 Reps
@10
4A
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
4B
Y Raise
2 Sets
10-15 Reps
@10
5
Lying Leg Raise
3 Sets
10-15 Reps
@10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
80%
85%
90%
2A
Romanian Deadlift (Barbell)
5 Sets
10 Reps
@7-8
2B
Cable Wrist Curls
5 Sets
15-20 Reps
@10
2C
Standing Calf Raise
5 Sets
15-20 Reps
@10
Day 5
1A
Incline Bench Press (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8-9
@9-10
1B
Pull-Up (Weighted)
3 Sets
4-8 Reps
@10
2A
Chest Supported Row (Machine)
2 Sets
12-15 Reps
@10
2B
Push Up (Weighted)
2 Sets
8-15 Reps
@10
3A
Tricep Extension (Barbell)
2 Sets
8-12 Reps
@10
3B
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@10
4A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
4B
Decline Crunch
3 Sets
10-15 Reps
@10
Day 1
1A
Bench Press (Barbell)
1 Set
2 Sets
6-8 Reps
6-8 Reps
@8-9
@9-10
1B
Wide Grip Pull-Up
3 Sets
8-12 Reps
@10
2A
Seated Dumbbell Press
3 Sets
8-12 Reps
@9-10
2B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
3A
Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
3B
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
4A
Seated Row (Cable)
3 Sets
10-15 Reps
@10
4B
Leg Raise (Captain's Chair)
2 Sets
10-15 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
85%
90%
95%
2A
Squat (Barbell)
5 Sets
10 Reps
60%
2B
Close The Gripper
5 Sets
1-20 Reps
@10
2C
Seated Calf Raise
5 Sets
10-15 Reps
@8-10
Day 3
1A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@10
1B
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
2A
JM Press
2 Sets
8-12 Reps
@10
2B
Hammer Curl
2 Sets
10-15 Reps
@10
3A
Upright Row (Cable)
3 Sets
10-15 Reps
@10
3B
Standing Pullover (Cable)
2 Sets
10-15 Reps
@10
4A
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
4B
Y Raise
2 Sets
10-15 Reps
@10
5
Lying Leg Raise
3 Sets
10-15 Reps
@10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
85%
90%
95%
2A
Romanian Deadlift (Barbell)
5 Sets
10 Reps
@7-8
2B
Cable Wrist Curls
5 Sets
15-20 Reps
@10
2C
Standing Calf Raise
5 Sets
15-20 Reps
@10
Day 5
1A
Incline Bench Press (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8-9
@9-10
1B
Pull-Up (Weighted)
3 Sets
4-8 Reps
@10
2A
Chest Supported Row (Machine)
2 Sets
12-15 Reps
@10
2B
Push Up (Weighted)
2 Sets
8-15 Reps
@10
3A
Tricep Extension (Barbell)
2 Sets
8-12 Reps
@10
3B
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@10
4A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
4B
Decline Crunch
3 Sets
10-15 Reps
@10
Day 1
1A
Bench Press (Barbell)
2 Sets
5 Reps
50%
1B
Wide Grip Pull-Up
2 Sets
6 Reps
@6
2A
Seated Dumbbell Press
2 Sets
6 Reps
@6
2B
Incline Curl (Dumbbell)
2 Sets
6 Reps
@6
3
Leg Raise (Captain's Chair)
2 Sets
10-20 Reps
@6
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
50%
2
Deadlift (Barbell)
2 Sets
5 Reps
50%
3
Calf Raise (Bodyweight)
1 Set
AMRAP
@10
Day 3
1A
Incline Bench Press (Barbell)
1 Set
5 Reps
50%
1B
Pull-Up (Weighted)
1 Set
5 Reps
@6
2A
Chest Supported Row (Machine)
1 Set
10 Reps
@6
2B
Push Up (Weighted)
1 Set
6 Reps
@6
3A
Tricep Extension (Barbell)
1 Set
6 Reps
@6
3B
Preacher Curl (Barbell)
1 Set
6 Reps
@6
4A
Lateral Raise (Dumbbell)
1 Set
10 Reps
@6
4B
Decline Crunch
1 Set
10-15 Reps
@6