logo
Just a good prep
by Julika Kimberly K.
Program Description
In case you wish to keep your but moving and create progress at the speed you need.
Program Overview
Level
Novice
Goal
Bodybuilding, Powerlifting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Apr 15, 2024 08:01
Last Edited
May 08, 2024 02:36
down_app
Week 1
1 / 12 Weeks
Day 2
1
Deadlift (Barbell)
4 Sets
6-8 Reps
2
Pull-Up (Band)
3 Sets
3
Bent Over Row (Barbell)
3 Sets
8-10 Reps
4
Lat Pulldown
3 Sets
8-10 Reps
5
Bicep Curl (Barbell)
4 Sets
8-10 Reps
6
Hammer Curl
3 Sets
10-12 Reps
Day 3
1
Military Press (Barbell)
4 Sets
8-10 Reps
2
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
3
Rear Delt Fly (Dumbbell)
3 Sets
10-12 Reps
4
Front Raise
3 Sets
10-12 Reps
5
Plank
4 Sets
8-10 Reps
6
Hanging Leg Raise
3 Sets
10-12 Reps
Day 4
1
Squat (Barbell)
4 Sets
3-5 Reps
2
Lunge (Barbell)
3 Sets
8-10 Reps
3
Leg Press
3 Sets
10-12 Reps
4
Romanian Deadlift (Dumbbell)
4 Sets
8-10 Reps
5
Leg Curl
3 Sets
10-12 Reps
6
Seated Calf Raise
4 Sets
8-10 Reps
7
Cossack Squat Weighted
3 Sets
8
Russian Twist (Dumbbell)
3 Sets
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
3
Chest Fly (Dumbbell)
3 Sets
10-12 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
8-10 Reps
5
Skull Crusher
3 Sets
10-12 Reps
6
Russian Twist (Dumbbell)
3 Sets
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
3
Chest Fly (Dumbbell)
3 Sets
10-12 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
8-10 Reps
5
Skull Crusher
3 Sets
10-12 Reps
6
Russian Twist (Dumbbell)
3 Sets
Day 2
1
Deadlift (Barbell)
4 Sets
6-8 Reps
2
Pull-Up (Band)
3 Sets
3
Bent Over Row (Barbell)
3 Sets
8-10 Reps
4
Lat Pulldown
3 Sets
8-10 Reps
5
Bicep Curl (Barbell)
4 Sets
8-10 Reps
6
Hammer Curl
3 Sets
10-12 Reps
Day 3
1
Military Press (Barbell)
4 Sets
8-10 Reps
2
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
3
Rear Delt Fly (Dumbbell)
3 Sets
10-12 Reps
4
Front Raise
3 Sets
10-12 Reps
5
Plank
4 Sets
8-10 Reps
6
Hanging Leg Raise
3 Sets
10-12 Reps
Day 4
1
Squat (Barbell)
4 Sets
3-5 Reps
2
Lunge (Barbell)
3 Sets
8-10 Reps
3
Leg Press
3 Sets
10-12 Reps
4
Romanian Deadlift (Dumbbell)
4 Sets
8-10 Reps
5
Leg Curl
3 Sets
10-12 Reps
6
Seated Calf Raise
4 Sets
8-10 Reps
7
Cossack Squat Weighted
3 Sets
8
Russian Twist (Dumbbell)
3 Sets
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
3
Chest Fly (Dumbbell)
3 Sets
10-12 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
8-10 Reps
5
Skull Crusher
3 Sets
10-12 Reps
6
Russian Twist (Dumbbell)
3 Sets
Day 2
1
Deadlift (Barbell)
4 Sets
6-8 Reps
2
Pull-Up (Band)
3 Sets
3
Bent Over Row (Barbell)
3 Sets
8-10 Reps
4
Lat Pulldown
3 Sets
8-10 Reps
5
Bicep Curl (Barbell)
4 Sets
8-10 Reps
6
Hammer Curl
3 Sets
10-12 Reps
Day 3
1
Military Press (Barbell)
4 Sets
8-10 Reps
2
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
3
Rear Delt Fly (Dumbbell)
3 Sets
10-12 Reps
4
Front Raise
3 Sets
10-12 Reps
5
Plank
4 Sets
8-10 Reps
6
Hanging Leg Raise
3 Sets
10-12 Reps
Day 4
1
Squat (Barbell)
4 Sets
3-5 Reps
2
Lunge (Barbell)
3 Sets
8-10 Reps
3
Leg Press
3 Sets
10-12 Reps
4
Romanian Deadlift (Dumbbell)
4 Sets
8-10 Reps
5
Leg Curl
3 Sets
10-12 Reps
6
Seated Calf Raise
4 Sets
8-10 Reps
7
Cossack Squat Weighted
3 Sets
8
Russian Twist (Dumbbell)
3 Sets
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
3
Chest Fly (Dumbbell)
3 Sets
10-12 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
8-10 Reps
5
Skull Crusher
3 Sets
10-12 Reps
6
Russian Twist (Dumbbell)
3 Sets
Day 2
1
Deadlift (Barbell)
4 Sets
6-8 Reps
2
Pull-Up (Band)
3 Sets
3
Bent Over Row (Barbell)
3 Sets
8-10 Reps
4
Lat Pulldown
3 Sets
8-10 Reps
5
Bicep Curl (Barbell)
4 Sets
8-10 Reps
6
Hammer Curl
3 Sets
10-12 Reps
Day 3
1
Military Press (Barbell)
4 Sets
8-10 Reps
2
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
3
Rear Delt Fly (Dumbbell)
3 Sets
10-12 Reps
4
Front Raise
3 Sets
10-12 Reps
5
Plank
4 Sets
8-10 Reps
6
Hanging Leg Raise
3 Sets
10-12 Reps
Day 4
1
Squat (Barbell)
4 Sets
3-5 Reps
2
Lunge (Barbell)
3 Sets
8-10 Reps
3
Leg Press
3 Sets
10-12 Reps
4
Romanian Deadlift (Dumbbell)
4 Sets
8-10 Reps
5
Leg Curl
3 Sets
10-12 Reps
6
Seated Calf Raise
4 Sets
8-10 Reps
7
Cossack Squat Weighted
3 Sets
8
Russian Twist (Dumbbell)
3 Sets
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
3
Chest Fly (Dumbbell)
3 Sets
10-12 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
8-10 Reps
5
Skull Crusher
3 Sets
10-12 Reps
6
Russian Twist (Dumbbell)
3 Sets
Day 2
1
Deadlift (Barbell)
4 Sets
6-8 Reps
2
Pull-Up (Band)
3 Sets
3
Bent Over Row (Barbell)
3 Sets
8-10 Reps
4
Lat Pulldown
3 Sets
8-10 Reps
5
Bicep Curl (Barbell)
4 Sets
8-10 Reps
6
Hammer Curl
3 Sets
10-12 Reps
Day 3
1
Military Press (Barbell)
4 Sets
8-10 Reps
2
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
3
Rear Delt Fly (Dumbbell)
3 Sets
10-12 Reps
4
Front Raise
3 Sets
10-12 Reps
5
Plank
4 Sets
8-10 Reps
6
Hanging Leg Raise
3 Sets
10-12 Reps
Day 4
1
Squat (Barbell)
4 Sets
3-5 Reps
2
Lunge (Barbell)
3 Sets
8-10 Reps
3
Leg Press
3 Sets
10-12 Reps
4
Romanian Deadlift (Dumbbell)
4 Sets
8-10 Reps
5
Leg Curl
3 Sets
10-12 Reps
6
Seated Calf Raise
4 Sets
8-10 Reps
7
Cossack Squat Weighted
3 Sets
8
Russian Twist (Dumbbell)
3 Sets
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
3
Chest Fly (Dumbbell)
3 Sets
10-12 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
8-10 Reps
5
Skull Crusher
3 Sets
10-12 Reps
6
Russian Twist (Dumbbell)
3 Sets
Day 2
1
Deadlift (Barbell)
4 Sets
6-8 Reps
2
Pull-Up (Band)
3 Sets
3
Bent Over Row (Barbell)
3 Sets
8-10 Reps
4
Lat Pulldown
3 Sets
8-10 Reps
5
Bicep Curl (Barbell)
4 Sets
8-10 Reps
6
Hammer Curl
3 Sets
10-12 Reps
Day 3
1
Military Press (Barbell)
4 Sets
8-10 Reps
2
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
3
Rear Delt Fly (Dumbbell)
3 Sets
10-12 Reps
4
Front Raise
3 Sets
10-12 Reps
5
Plank
4 Sets
8-10 Reps
6
Hanging Leg Raise
3 Sets
10-12 Reps
Day 4
1
Squat (Barbell)
4 Sets
3-5 Reps
2
Lunge (Barbell)
3 Sets
8-10 Reps
3
Leg Press
3 Sets
10-12 Reps
4
Romanian Deadlift (Dumbbell)
4 Sets
8-10 Reps
5
Leg Curl
3 Sets
10-12 Reps
6
Seated Calf Raise
4 Sets
8-10 Reps
7
Cossack Squat Weighted
3 Sets
8
Russian Twist (Dumbbell)
3 Sets
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
3
Chest Fly (Dumbbell)
3 Sets
10-12 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
8-10 Reps
5
Skull Crusher
3 Sets
10-12 Reps
6
Russian Twist (Dumbbell)
3 Sets
Day 2
1
Deadlift (Barbell)
4 Sets
6-8 Reps
2
Pull-Up (Band)
3 Sets
3
Bent Over Row (Barbell)
3 Sets
8-10 Reps
4
Lat Pulldown
3 Sets
8-10 Reps
5
Bicep Curl (Barbell)
4 Sets
8-10 Reps
6
Hammer Curl
3 Sets
10-12 Reps
Day 3
1
Military Press (Barbell)
4 Sets
8-10 Reps
2
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
3
Rear Delt Fly (Dumbbell)
3 Sets
10-12 Reps
4
Front Raise
3 Sets
10-12 Reps
5
Plank
4 Sets
8-10 Reps
6
Hanging Leg Raise
3 Sets
10-12 Reps
Day 4
1
Squat (Barbell)
4 Sets
3-5 Reps
2
Lunge (Barbell)
3 Sets
8-10 Reps
3
Leg Press
3 Sets
10-12 Reps
4
Romanian Deadlift (Dumbbell)
4 Sets
8-10 Reps
5
Leg Curl
3 Sets
10-12 Reps
6
Seated Calf Raise
4 Sets
8-10 Reps
7
Cossack Squat Weighted
3 Sets
8
Russian Twist (Dumbbell)
3 Sets
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
3
Chest Fly (Dumbbell)
3 Sets
10-12 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
8-10 Reps
5
Skull Crusher
3 Sets
10-12 Reps
6
Russian Twist (Dumbbell)
3 Sets
Day 2
1
Deadlift (Barbell)
4 Sets
6-8 Reps
2
Pull-Up (Band)
3 Sets
3
Bent Over Row (Barbell)
3 Sets
8-10 Reps
4
Lat Pulldown
3 Sets
8-10 Reps
5
Bicep Curl (Barbell)
4 Sets
8-10 Reps
6
Hammer Curl
3 Sets
10-12 Reps
Day 3
1
Military Press (Barbell)
4 Sets
8-10 Reps
2
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
3
Rear Delt Fly (Dumbbell)
3 Sets
10-12 Reps
4
Front Raise
3 Sets
10-12 Reps
5
Plank
4 Sets
8-10 Reps
6
Hanging Leg Raise
3 Sets
10-12 Reps
Day 4
1
Squat (Barbell)
4 Sets
3-5 Reps
2
Lunge (Barbell)
3 Sets
8-10 Reps
3
Leg Press
3 Sets
10-12 Reps
4
Romanian Deadlift (Dumbbell)
4 Sets
8-10 Reps
5
Leg Curl
3 Sets
10-12 Reps
6
Seated Calf Raise
4 Sets
8-10 Reps
7
Cossack Squat Weighted
3 Sets
8
Russian Twist (Dumbbell)
3 Sets
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
3
Chest Fly (Dumbbell)
3 Sets
10-12 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
8-10 Reps
5
Skull Crusher
3 Sets
10-12 Reps
6
Russian Twist (Dumbbell)
3 Sets
Day 2
1
Deadlift (Barbell)
4 Sets
6-8 Reps
2
Pull-Up (Band)
3 Sets
3
Bent Over Row (Barbell)
3 Sets
8-10 Reps
4
Lat Pulldown
3 Sets
8-10 Reps
5
Bicep Curl (Barbell)
4 Sets
8-10 Reps
6
Hammer Curl
3 Sets
10-12 Reps
Day 3
1
Military Press (Barbell)
4 Sets
8-10 Reps
2
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
3
Rear Delt Fly (Dumbbell)
3 Sets
10-12 Reps
4
Front Raise
3 Sets
10-12 Reps
5
Plank
4 Sets
8-10 Reps
6
Hanging Leg Raise
3 Sets
10-12 Reps
Day 4
1
Squat (Barbell)
4 Sets
3-5 Reps
2
Lunge (Barbell)
3 Sets
8-10 Reps
3
Leg Press
3 Sets
10-12 Reps
4
Romanian Deadlift (Dumbbell)
4 Sets
8-10 Reps
5
Leg Curl
3 Sets
10-12 Reps
6
Seated Calf Raise
4 Sets
8-10 Reps
7
Cossack Squat Weighted
3 Sets
8
Russian Twist (Dumbbell)
3 Sets
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
3
Chest Fly (Dumbbell)
3 Sets
10-12 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
8-10 Reps
5
Skull Crusher
3 Sets
10-12 Reps
6
Russian Twist (Dumbbell)
3 Sets
Day 2
1
Deadlift (Barbell)
4 Sets
6-8 Reps
2
Pull-Up (Band)
3 Sets
3
Bent Over Row (Barbell)
3 Sets
8-10 Reps
4
Lat Pulldown
3 Sets
8-10 Reps
5
Bicep Curl (Barbell)
4 Sets
8-10 Reps
6
Hammer Curl
3 Sets
10-12 Reps
Day 3
1
Military Press (Barbell)
4 Sets
8-10 Reps
2
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
3
Rear Delt Fly (Dumbbell)
3 Sets
10-12 Reps
4
Front Raise
3 Sets
10-12 Reps
5
Plank
4 Sets
8-10 Reps
6
Hanging Leg Raise
3 Sets
10-12 Reps
Day 4
1
Squat (Barbell)
4 Sets
3-5 Reps
2
Lunge (Barbell)
3 Sets
8-10 Reps
3
Leg Press
3 Sets
10-12 Reps
4
Romanian Deadlift (Dumbbell)
4 Sets
8-10 Reps
5
Leg Curl
3 Sets
10-12 Reps
6
Seated Calf Raise
4 Sets
8-10 Reps
7
Cossack Squat Weighted
3 Sets
8
Russian Twist (Dumbbell)
3 Sets
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
3
Chest Fly (Dumbbell)
3 Sets
10-12 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
8-10 Reps
5
Skull Crusher
3 Sets
10-12 Reps
6
Russian Twist (Dumbbell)
3 Sets
Day 2
1
Deadlift (Barbell)
4 Sets
6-8 Reps
2
Pull-Up (Band)
3 Sets
3
Bent Over Row (Barbell)
3 Sets
8-10 Reps
4
Lat Pulldown
3 Sets
8-10 Reps
5
Bicep Curl (Barbell)
4 Sets
8-10 Reps
6
Hammer Curl
3 Sets
10-12 Reps
Day 3
1
Military Press (Barbell)
4 Sets
8-10 Reps
2
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
3
Rear Delt Fly (Dumbbell)
3 Sets
10-12 Reps
4
Front Raise
3 Sets
10-12 Reps
5
Plank
4 Sets
8-10 Reps
6
Hanging Leg Raise
3 Sets
10-12 Reps
Day 4
1
Squat (Barbell)
4 Sets
3-5 Reps
2
Lunge (Barbell)
3 Sets
8-10 Reps
3
Leg Press
3 Sets
10-12 Reps
4
Romanian Deadlift (Dumbbell)
4 Sets
8-10 Reps
5
Leg Curl
3 Sets
10-12 Reps
6
Seated Calf Raise
4 Sets
8-10 Reps
7
Cossack Squat Weighted
3 Sets
8
Russian Twist (Dumbbell)
3 Sets
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
3
Chest Fly (Dumbbell)
3 Sets
10-12 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
8-10 Reps
5
Skull Crusher
3 Sets
10-12 Reps
6
Russian Twist (Dumbbell)
3 Sets
Day 2
1
Deadlift (Barbell)
4 Sets
6-8 Reps
2
Pull-Up (Band)
3 Sets
3
Bent Over Row (Barbell)
3 Sets
8-10 Reps
4
Lat Pulldown
3 Sets
8-10 Reps
5
Bicep Curl (Barbell)
4 Sets
8-10 Reps
6
Hammer Curl
3 Sets
10-12 Reps
Day 3
1
Military Press (Barbell)
4 Sets
8-10 Reps
2
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
3
Rear Delt Fly (Dumbbell)
3 Sets
10-12 Reps
4
Front Raise
3 Sets
10-12 Reps
5
Plank
4 Sets
8-10 Reps
6
Hanging Leg Raise
3 Sets
10-12 Reps
Day 4
1
Squat (Barbell)
4 Sets
3-5 Reps
2
Lunge (Barbell)
3 Sets
8-10 Reps
3
Leg Press
3 Sets
10-12 Reps
4
Romanian Deadlift (Dumbbell)
4 Sets
8-10 Reps
5
Leg Curl
3 Sets
10-12 Reps
6
Seated Calf Raise
4 Sets
8-10 Reps
7
Cossack Squat Weighted
3 Sets
8
Russian Twist (Dumbbell)
3 Sets