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Lee
by Lee S.
1 athletes joined
Program Description
Gainz
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Apr 15, 2024 10:15
Last Edited
May 07, 2024 10:51
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Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
12 Reps
@9.5
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
3
Pec Fly (Dumbbell)
3 Sets
12 Reps
4
Pec Deck (Machine)
3 Sets
12 Reps
5
Skull Crusher
4 Sets
12 Reps
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
Day 2
1
Bent Over Row (Barbell)
4 Sets
12 Reps
2
Lat Pulldown
3 Sets
12 Reps
3
T-Bar Row
3 Sets
12 Reps
4
Pullover (Machine)
3 Sets
12 Reps
5
Bicep Curl (Barbell)
4 Sets
12 Reps
6
Hammer Curl
3 Sets
12 Reps
7
Drag Curl
3 Sets
12 Reps
Day 3
1
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
3
Reverse Pec Deck
3 Sets
12 Reps
4
Front Raise
3 Sets
12 Reps
5
Cable Crunch
5 Sets
12 Reps
6
Hanging Leg Raise
4 Sets
12 Reps
Day 4
1
Squat (Barbell)
4 Sets
12 Reps
2
Single Leg Press
3 Sets
12 Reps
3
Leg Extension
3 Sets
12 Reps
4
Romanian Deadlift (Barbell)
4 Sets
12 Reps
5
Hamstring Curl
3 Sets
12 Reps
6
Standing Calf Raise
5 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
9 Reps
@9.5
2
Incline Bench Press (Dumbbell)
3 Sets
9 Reps
3
Pec Fly (Dumbbell)
3 Sets
9 Reps
4
Pec Deck (Machine)
3 Sets
9 Reps
5
Skull Crusher
4 Sets
9 Reps
6
Tricep Pushdown (Cable)
3 Sets
9 Reps
7
Overhead Tricep Extension (Cable)
3 Sets
9 Reps
Day 2
1
Bent Over Row (Barbell)
4 Sets
9 Reps
2
Lat Pulldown
3 Sets
9 Reps
3
T-Bar Row
3 Sets
9 Reps
4
Pullover (Machine)
3 Sets
9 Reps
5
Bicep Curl (Barbell)
4 Sets
9 Reps
6
Hammer Curl
3 Sets
9 Reps
7
Drag Curl
3 Sets
9 Reps
Day 3
1
Seated Shoulder Press (Dumbbell)
4 Sets
9 Reps
2
Lateral Raise (Dumbbell)
3 Sets
9 Reps
3
Reverse Pec Deck
3 Sets
9 Reps
4
Front Raise
3 Sets
9 Reps
5
Cable Crunch
5 Sets
9 Reps
6
Hanging Leg Raise
4 Sets
9 Reps
Day 4
1
Squat (Barbell)
4 Sets
9 Reps
2
Single Leg Press
3 Sets
9 Reps
3
Leg Extension
3 Sets
9 Reps
4
Romanian Deadlift (Barbell)
4 Sets
9 Reps
5
Hamstring Curl
3 Sets
9 Reps
6
Standing Calf Raise
5 Sets
9 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
@9.5
2
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
3
Pec Fly (Dumbbell)
3 Sets
6 Reps
4
Pec Deck (Machine)
3 Sets
6 Reps
5
Skull Crusher
4 Sets
6 Reps
6
Tricep Pushdown (Cable)
3 Sets
6 Reps
7
Overhead Tricep Extension (Cable)
3 Sets
6 Reps
Day 2
1
Bent Over Row (Barbell)
4 Sets
6 Reps
2
Lat Pulldown
3 Sets
6 Reps
3
T-Bar Row
3 Sets
6 Reps
4
Pullover (Machine)
3 Sets
6 Reps
5
Bicep Curl (Barbell)
4 Sets
6 Reps
6
Hammer Curl
3 Sets
6 Reps
7
Drag Curl
3 Sets
6 Reps
Day 3
1
Seated Shoulder Press (Dumbbell)
4 Sets
6 Reps
2
Lateral Raise (Dumbbell)
3 Sets
6 Reps
3
Reverse Pec Deck
3 Sets
6 Reps
4
Front Raise
3 Sets
6 Reps
5
Cable Crunch
5 Sets
6 Reps
6
Hanging Leg Raise
4 Sets
6 Reps
Day 4
1
Squat (Barbell)
4 Sets
6 Reps
2
Single Leg Press
3 Sets
6 Reps
3
Leg Extension
3 Sets
6 Reps
4
Romanian Deadlift (Barbell)
4 Sets
6 Reps
5
Hamstring Curl
3 Sets
6 Reps
6
Standing Calf Raise
5 Sets
6 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
3 Reps
@9.5
2
Incline Bench Press (Dumbbell)
3 Sets
3 Reps
3
Pec Fly (Dumbbell)
3 Sets
3 Reps
4
Pec Deck (Machine)
3 Sets
3 Reps
5
Skull Crusher
4 Sets
3 Reps
6
Tricep Pushdown (Cable)
3 Sets
3 Reps
7
Overhead Tricep Extension (Cable)
3 Sets
3 Reps
Day 2
1
Bent Over Row (Barbell)
4 Sets
3 Reps
2
Lat Pulldown
3 Sets
3 Reps
3
T-Bar Row
3 Sets
3 Reps
4
Pullover (Machine)
3 Sets
3 Reps
5
Bicep Curl (Barbell)
4 Sets
3 Reps
6
Hammer Curl
3 Sets
3 Reps
7
Drag Curl
3 Sets
3 Reps
Day 3
1
Seated Shoulder Press (Dumbbell)
4 Sets
3 Reps
2
Lateral Raise (Dumbbell)
3 Sets
3 Reps
3
Reverse Pec Deck
3 Sets
3 Reps
4
Front Raise
3 Sets
3 Reps
5
Cable Crunch
5 Sets
3 Reps
6
Hanging Leg Raise
4 Sets
3 Reps
Day 4
1
Squat (Barbell)
4 Sets
3 Reps
2
Single Leg Press
3 Sets
3 Reps
3
Leg Extension
3 Sets
3 Reps
4
Romanian Deadlift (Barbell)
4 Sets
3 Reps
5
Hamstring Curl
3 Sets
3 Reps
6
Standing Calf Raise
5 Sets
3 Reps