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Julene
by Gabriel E.
1 athletes joined
Program Description
Julene guapa
Program Overview
Level
Beginner
Goal
Athletics, Powerbuilding, Bodyweight Fitness
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
50 minutes
Created
Apr 24, 2024 08:38
Last Edited
May 07, 2024 02:24
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Underhand Lat Pulldown
3 Sets
10 Reps
@8
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@9
@10
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
Walking Lunge
2 Sets
20 Reps
@8
3
Lying Leg Curl
2 Sets
15 Reps
@8
4
Hip Abductor (Machine)
2 Sets
AMRAP
@10
5
Hip Adductor (Machine)
2 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Underhand Lat Pulldown
3 Sets
10 Reps
@8
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@9
@10
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
Walking Lunge
2 Sets
20 Reps
@8
3
Lying Leg Curl
2 Sets
15 Reps
@8
4
Hip Abductor (Machine)
2 Sets
AMRAP
@10
5
Hip Adductor (Machine)
2 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Underhand Lat Pulldown
3 Sets
10 Reps
@8
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@9
@10
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
Walking Lunge
2 Sets
20 Reps
@8
3
Lying Leg Curl
2 Sets
15 Reps
@8
4
Hip Abductor (Machine)
2 Sets
AMRAP
@10
5
Hip Adductor (Machine)
2 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Underhand Lat Pulldown
3 Sets
10 Reps
@8
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@9
@10
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
Walking Lunge
2 Sets
20 Reps
@8
3
Lying Leg Curl
2 Sets
15 Reps
@8
4
Hip Abductor (Machine)
2 Sets
AMRAP
@10
5
Hip Adductor (Machine)
2 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Underhand Lat Pulldown
3 Sets
10 Reps
@8
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@9
@10
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
Walking Lunge
2 Sets
20 Reps
@8
3
Lying Leg Curl
2 Sets
15 Reps
@8
4
Hip Abductor (Machine)
2 Sets
AMRAP
@10
5
Hip Adductor (Machine)
2 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Underhand Lat Pulldown
3 Sets
10 Reps
@8
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@9
@10
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
Walking Lunge
2 Sets
20 Reps
@8
3
Lying Leg Curl
2 Sets
15 Reps
@8
4
Hip Abductor (Machine)
2 Sets
AMRAP
@10
5
Hip Adductor (Machine)
2 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Underhand Lat Pulldown
3 Sets
10 Reps
@8
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@9
@10
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
Walking Lunge
2 Sets
20 Reps
@8
3
Lying Leg Curl
2 Sets
15 Reps
@8
4
Hip Abductor (Machine)
2 Sets
AMRAP
@10
5
Hip Adductor (Machine)
2 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Underhand Lat Pulldown
3 Sets
10 Reps
@8
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@9
@10
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
Walking Lunge
2 Sets
20 Reps
@8
3
Lying Leg Curl
2 Sets
15 Reps
@8
4
Hip Abductor (Machine)
2 Sets
AMRAP
@10
5
Hip Adductor (Machine)
2 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Underhand Lat Pulldown
3 Sets
10 Reps
@8
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@9
@10
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
Walking Lunge
2 Sets
20 Reps
@8
3
Lying Leg Curl
2 Sets
15 Reps
@8
4
Hip Abductor (Machine)
2 Sets
AMRAP
@10
5
Hip Adductor (Machine)
2 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Underhand Lat Pulldown
3 Sets
10 Reps
@8
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@9
@10
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
Walking Lunge
2 Sets
20 Reps
@8
3
Lying Leg Curl
2 Sets
15 Reps
@8
4
Hip Abductor (Machine)
2 Sets
AMRAP
@10
5
Hip Adductor (Machine)
2 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Underhand Lat Pulldown
3 Sets
10 Reps
@8
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@9
@10
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
Walking Lunge
2 Sets
20 Reps
@8
3
Lying Leg Curl
2 Sets
15 Reps
@8
4
Hip Abductor (Machine)
2 Sets
AMRAP
@10
5
Hip Adductor (Machine)
2 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Underhand Lat Pulldown
3 Sets
10 Reps
@8
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@9
@10
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
Walking Lunge
2 Sets
20 Reps
@8
3
Lying Leg Curl
2 Sets
15 Reps
@8
4
Hip Abductor (Machine)
2 Sets
AMRAP
@10
5
Hip Adductor (Machine)
2 Sets
AMRAP
@10