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JSS
by 전 승식
5 athletes joined
5.0
(1 rating)
Program Description
Bodybody
Program Overview
Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
90 minutes
Created
Mar 28, 2024 06:27
Last Edited
May 07, 2024 10:06
down_app
Week 1
1 / 5 Weeks
Day 2
1
Leg Extension
4 Sets
2
Hack Squat
4 Sets
3
Leg Press
4 Sets
4
Hip Thrust (Barbell)
3 Sets
5
Single Leg Press
3 Sets
6
Reverse Abs Crunch (Bodyweight)
3 Sets
7
Abs Crunch (Bodyweight)
3 Sets
Day 5
1
Deadlift (Barbell)
5 Sets
2
Leg Extension
4 Sets
3
Hack Squat
4 Sets
4
Single Leg Press
3 Sets
5
Reverse Abs Crunch (Bodyweight)
3 Sets
6
Abs Crunch (Bodyweight)
3 Sets
Day 1
1
Chest Fly (Machine)
3 Sets
2
Bench Press (Barbell)
5 Sets
3
Chest Press (Machine)
4 Sets
4
Overhead Press (Machine)
5 Sets
5
Chest Supported Row (Machine)
5 Sets
6
High Row
3 Sets
7
Lateral Raise (Cable)
4 Sets
8A
Bicep Curl (Cable)
3 Sets
8B
Tricep Pushdown (Cable)
3 Sets
Day 4
1
Pullover (Machine)
3 Sets
2
Lat Pulldown
5 Sets
3
Seated Wide-Grip Row (Cable)
5 Sets
4
Low Row
4 Sets
5
Lat Pulldown (Neutral Grip)
3 Sets
6
Arm Curl
3 Sets
7
Bicep Curl (Machine)
3 Sets
8
Hammer Curl
3 Sets
Day 3
1
Overhead Press (Machine)
5 Sets
2
Incline Chest Press (Machine)
5 Sets
3
Lateral Raise (Cable)
8 Sets
4
Shoulder Press (Machine)
3 Sets
5
Seated Dip (Machine)
3 Sets
6
Rear Delt Fly (Machine)
3 Sets
7
Face Pull
3 Sets
8
Bench Press (Close Grip)
3 Sets
9
Tricep Pushdown (Cable)
3 Sets
10
Tricep Rope Push Down (Cable)
3 Sets
Day 1
1
Chest Fly (Machine)
3 Sets
2
Bench Press (Barbell)
5 Sets
3
Chest Press (Machine)
4 Sets
4
Overhead Press (Machine)
5 Sets
5
Chest Supported Row (Machine)
5 Sets
6
High Row
3 Sets
7
Lateral Raise (Cable)
4 Sets
8A
Bicep Curl (Cable)
3 Sets
8B
Tricep Pushdown (Cable)
3 Sets
Day 2
1
Leg Extension
4 Sets
2
Hack Squat
4 Sets
3
Leg Press
4 Sets
4
Hip Thrust (Barbell)
3 Sets
5
Single Leg Press
3 Sets
6
Reverse Abs Crunch (Bodyweight)
3 Sets
7
Abs Crunch (Bodyweight)
3 Sets
Day 3
1
Overhead Press (Machine)
5 Sets
2
Incline Chest Press (Machine)
5 Sets
3
Lateral Raise (Cable)
8 Sets
4
Shoulder Press (Machine)
3 Sets
5
Seated Dip (Machine)
3 Sets
6
Rear Delt Fly (Machine)
3 Sets
7
Face Pull
3 Sets
8
Bench Press (Close Grip)
3 Sets
9
Tricep Pushdown (Cable)
3 Sets
10
Tricep Rope Push Down (Cable)
3 Sets
Day 4
1
Pullover (Machine)
3 Sets
2
Lat Pulldown
5 Sets
3
Seated Wide-Grip Row (Cable)
5 Sets
4
Low Row
4 Sets
5
Lat Pulldown (Neutral Grip)
3 Sets
6
Arm Curl
3 Sets
7
Bicep Curl (Machine)
3 Sets
8
Hammer Curl
3 Sets
Day 5
1
Deadlift (Barbell)
5 Sets
2
Leg Extension
4 Sets
3
Hack Squat
4 Sets
4
Single Leg Press
3 Sets
5
Reverse Abs Crunch (Bodyweight)
3 Sets
6
Abs Crunch (Bodyweight)
3 Sets
Day 1
1
Chest Fly (Machine)
3 Sets
2
Bench Press (Barbell)
5 Sets
3
Chest Press (Machine)
4 Sets
4
Overhead Press (Machine)
5 Sets
5
Chest Supported Row (Machine)
5 Sets
6
High Row
3 Sets
7
Lateral Raise (Cable)
4 Sets
8A
Bicep Curl (Cable)
3 Sets
8B
Tricep Pushdown (Cable)
3 Sets
Day 2
1
Leg Extension
4 Sets
2
Hack Squat
4 Sets
3
Leg Press
4 Sets
4
Hip Thrust (Barbell)
3 Sets
5
Single Leg Press
3 Sets
6
Reverse Abs Crunch (Bodyweight)
3 Sets
7
Abs Crunch (Bodyweight)
3 Sets
Day 3
1
Overhead Press (Machine)
5 Sets
2
Incline Chest Press (Machine)
5 Sets
3
Lateral Raise (Cable)
8 Sets
4
Shoulder Press (Machine)
3 Sets
5
Seated Dip (Machine)
3 Sets
6
Rear Delt Fly (Machine)
3 Sets
7
Face Pull
3 Sets
8
Bench Press (Close Grip)
3 Sets
9
Tricep Pushdown (Cable)
3 Sets
10
Tricep Rope Push Down (Cable)
3 Sets
Day 4
1
Pullover (Machine)
3 Sets
2
Lat Pulldown
5 Sets
3
Seated Wide-Grip Row (Cable)
5 Sets
4
Low Row
4 Sets
5
Lat Pulldown (Neutral Grip)
3 Sets
6
Arm Curl
3 Sets
7
Bicep Curl (Machine)
3 Sets
8
Hammer Curl
3 Sets
Day 5
1
Deadlift (Barbell)
5 Sets
2
Leg Extension
4 Sets
3
Hack Squat
4 Sets
4
Single Leg Press
3 Sets
5
Reverse Abs Crunch (Bodyweight)
3 Sets
6
Abs Crunch (Bodyweight)
3 Sets
Day 1
1
Chest Fly (Machine)
3 Sets
2
Bench Press (Barbell)
5 Sets
3
Chest Press (Machine)
4 Sets
4
Overhead Press (Machine)
5 Sets
5
Chest Supported Row (Machine)
5 Sets
6
High Row
3 Sets
7
Lateral Raise (Cable)
4 Sets
8A
Bicep Curl (Cable)
3 Sets
8B
Tricep Pushdown (Cable)
3 Sets
Day 2
1
Leg Extension
4 Sets
2
Hack Squat
4 Sets
3
Leg Press
4 Sets
4
Hip Thrust (Barbell)
3 Sets
5
Single Leg Press
3 Sets
6
Reverse Abs Crunch (Bodyweight)
3 Sets
7
Abs Crunch (Bodyweight)
3 Sets
Day 3
1
Overhead Press (Machine)
5 Sets
2
Incline Chest Press (Machine)
5 Sets
3
Lateral Raise (Cable)
8 Sets
4
Shoulder Press (Machine)
3 Sets
5
Seated Dip (Machine)
3 Sets
6
Rear Delt Fly (Machine)
3 Sets
7
Face Pull
3 Sets
8
Bench Press (Close Grip)
3 Sets
9
Tricep Pushdown (Cable)
3 Sets
10
Tricep Rope Push Down (Cable)
3 Sets
Day 4
1
Pullover (Machine)
3 Sets
2
Lat Pulldown
5 Sets
3
Seated Wide-Grip Row (Cable)
5 Sets
4
Low Row
4 Sets
5
Lat Pulldown (Neutral Grip)
3 Sets
6
Arm Curl
3 Sets
7
Bicep Curl (Machine)
3 Sets
8
Hammer Curl
3 Sets
Day 5
1
Deadlift (Barbell)
5 Sets
2
Leg Extension
4 Sets
3
Hack Squat
4 Sets
4
Single Leg Press
3 Sets
5
Reverse Abs Crunch (Bodyweight)
3 Sets
6
Abs Crunch (Bodyweight)
3 Sets
Day 1
1
Chest Fly (Machine)
3 Sets
2
Bench Press (Barbell)
5 Sets
3
Chest Press (Machine)
4 Sets
4
Overhead Press (Machine)
5 Sets
5
Chest Supported Row (Machine)
5 Sets
6
High Row
3 Sets
7
Lateral Raise (Cable)
4 Sets
8A
Bicep Curl (Cable)
3 Sets
8B
Tricep Pushdown (Cable)
3 Sets
Day 2
1
Leg Extension
4 Sets
2
Hack Squat
4 Sets
3
Leg Press
4 Sets
4
Hip Thrust (Barbell)
3 Sets
5
Single Leg Press
3 Sets
6
Reverse Abs Crunch (Bodyweight)
3 Sets
7
Abs Crunch (Bodyweight)
3 Sets
Day 3
1
Overhead Press (Machine)
5 Sets
2
Incline Chest Press (Machine)
5 Sets
3
Lateral Raise (Cable)
8 Sets
4
Shoulder Press (Machine)
3 Sets
5
Seated Dip (Machine)
3 Sets
6
Rear Delt Fly (Machine)
3 Sets
7
Face Pull
3 Sets
8
Bench Press (Close Grip)
3 Sets
9
Tricep Pushdown (Cable)
3 Sets
10
Tricep Rope Push Down (Cable)
3 Sets
Day 4
1
Pullover (Machine)
3 Sets
2
Lat Pulldown
5 Sets
3
Seated Wide-Grip Row (Cable)
5 Sets
4
Low Row
4 Sets
5
Lat Pulldown (Neutral Grip)
3 Sets
6
Arm Curl
3 Sets
7
Bicep Curl (Machine)
3 Sets
8
Hammer Curl
3 Sets
Day 5
1
Deadlift (Barbell)
5 Sets
2
Leg Extension
4 Sets
3
Hack Squat
4 Sets
4
Single Leg Press
3 Sets
5
Reverse Abs Crunch (Bodyweight)
3 Sets
6
Abs Crunch (Bodyweight)
3 Sets
What People Are Saying(1 rating)
Only ratings with written feedback are displayed here.
5.00/ 5
전 승식Man
2 months ago
1 week complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
None modifications
Fucking crazy