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JYK Workout
by Junyoung K.
Program Description
Gain muscle
Program Overview
Level
Beginner
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
40 minutes
Created
Apr 24, 2024 02:38
Last Edited
May 07, 2024 10:36
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Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
@7.5
2
Pec Deck (Machine)
4 Sets
10 Reps
@7.5
3
Tricep Extension (Cable)
4 Sets
10 Reps
@7.5
4
Face Pull
4 Sets
10 Reps
@7.5
5
Run
1 Set
30 mins
Day 2
1
Deadlift (Barbell)
4 Sets
10 Reps
@7.5
2
Wide Grip Lat Pulldown
4 Sets
10 Reps
@7.5
3
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@7.5
4A
Front Raise
4 Sets
10 Reps
@7.5
4B
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7.5
5
Hanging Leg Raise
3 Sets
15 Reps
Day 3
1
Squat (Barbell)
4 Sets
10 Reps
@7.5
2
Incline Bench Press (Smith Machine)
4 Sets
10 Reps
@7.5
3
Dip (Assisted)
4 Sets
10 Reps
@7.5
4
Tricep Kickback
4 Sets
10 Reps
@7.5
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7.5
6
Lying Rear Lateral Raise
4 Sets
10 Reps
@7.5
Day 4
1
Pull-Up (Assisted)
4 Sets
10 Reps
@7.5
2
Barbell Row
4 Sets
10 Reps
@7.5
3
Overhead Press (Barbell)
4 Sets
10 Reps
@7.5
4
Bicep Curl (Barbell)
4 Sets
10 Reps
@7.5
5
Run
1 Set
30 mins
@7.5
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
@7.5
2
Pec Deck (Machine)
4 Sets
10 Reps
@7.5
3
Tricep Extension (Cable)
4 Sets
10 Reps
@7.5
4
Face Pull
4 Sets
10 Reps
@7.5
5
Run
1 Set
30 mins
Day 2
1
Deadlift (Barbell)
4 Sets
10 Reps
@7.5
2
Wide Grip Lat Pulldown
4 Sets
10 Reps
@7.5
3
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@7.5
4A
Front Raise
4 Sets
10 Reps
@7.5
4B
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7.5
5
Hanging Leg Raise
3 Sets
15 Reps
Day 3
1
Squat (Barbell)
4 Sets
10 Reps
@7.5
2
Incline Bench Press (Smith Machine)
4 Sets
10 Reps
@7.5
3
Dip (Assisted)
4 Sets
10 Reps
@7.5
4
Tricep Kickback
4 Sets
10 Reps
@7.5
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7.5
6
Lying Rear Lateral Raise
4 Sets
10 Reps
@7.5
Day 4
1
Pull-Up (Assisted)
4 Sets
10 Reps
@7.5
2
Barbell Row
4 Sets
10 Reps
@7.5
3
Overhead Press (Barbell)
4 Sets
10 Reps
@7.5
4
Bicep Curl (Barbell)
4 Sets
10 Reps
@7.5
5
Run
1 Set
30 mins
@7.5
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
@7.5
2
Pec Deck (Machine)
4 Sets
10 Reps
@7.5
3
Tricep Extension (Cable)
4 Sets
10 Reps
@7.5
4
Face Pull
4 Sets
10 Reps
@7.5
5
Run
1 Set
30 mins
Day 2
1
Deadlift (Barbell)
4 Sets
10 Reps
@7.5
2
Wide Grip Lat Pulldown
4 Sets
10 Reps
@7.5
3
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@7.5
4A
Front Raise
4 Sets
10 Reps
@7.5
4B
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7.5
5
Hanging Leg Raise
3 Sets
15 Reps
Day 3
1
Squat (Barbell)
4 Sets
10 Reps
@7.5
2
Incline Bench Press (Smith Machine)
4 Sets
10 Reps
@7.5
3
Dip (Assisted)
4 Sets
10 Reps
@7.5
4
Tricep Kickback
4 Sets
10 Reps
@7.5
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7.5
6
Lying Rear Lateral Raise
4 Sets
10 Reps
@7.5
Day 4
1
Pull-Up (Assisted)
4 Sets
10 Reps
@7.5
2
Barbell Row
4 Sets
10 Reps
@7.5
3
Overhead Press (Barbell)
4 Sets
10 Reps
@7.5
4
Bicep Curl (Barbell)
4 Sets
10 Reps
@7.5
5
Run
1 Set
30 mins
@7.5
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
@7.5
2
Pec Deck (Machine)
4 Sets
10 Reps
@7.5
3
Tricep Extension (Cable)
4 Sets
10 Reps
@7.5
4
Face Pull
4 Sets
10 Reps
@7.5
5
Run
1 Set
30 mins
Day 2
1
Deadlift (Barbell)
4 Sets
10 Reps
@7.5
2
Wide Grip Lat Pulldown
4 Sets
10 Reps
@7.5
3
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@7.5
4A
Front Raise
4 Sets
10 Reps
@7.5
4B
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7.5
5
Hanging Leg Raise
3 Sets
15 Reps
Day 3
1
Squat (Barbell)
4 Sets
10 Reps
@7.5
2
Incline Bench Press (Smith Machine)
4 Sets
10 Reps
@7.5
3
Dip (Assisted)
4 Sets
10 Reps
@7.5
4
Tricep Kickback
4 Sets
10 Reps
@7.5
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7.5
6
Lying Rear Lateral Raise
4 Sets
10 Reps
@7.5
Day 4
1
Pull-Up (Assisted)
4 Sets
10 Reps
@7.5
2
Barbell Row
4 Sets
10 Reps
@7.5
3
Overhead Press (Barbell)
4 Sets
10 Reps
@7.5
4
Bicep Curl (Barbell)
4 Sets
10 Reps
@7.5
5
Run
1 Set
30 mins
@7.5