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Legs Back Arms focus
by Luis S.
15 athletes joined
Program Description
De-prioritize chest and shoulder for recovery Everything else, to be trained as starting point of the year
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
70 minutes
Created
Jan 02, 2024 08:28
Last Edited
May 09, 2024 04:51
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Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
@8
2
Stiff Leg Deadlift
3 Sets
10 Reps
@8
3
Lunge (Dumbbell)
3 Sets
12 Reps
@8
4
Glute Kickback
3 Sets
12 Reps
@8
5
Leg Extension
3 Sets
15 Reps
@8.5
6
Seated Calf Raise
3 Sets
15 Reps
@9
Day 2
1
Bent Over Row (Barbell)
3 Sets
8 Reps
@8
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Seated Row (Cable)
3 Sets
12 Reps
@8
4
Preacher Curl (Barbell)
3 Sets
12 Reps
@8
5
Concentration Curl
3 Sets
15 Reps
@8
6
Tricep Kickback
3 Sets
15 Reps
@9
Day 3
1
Leg Press (45 Degrees)
3 Sets
8 Reps
@8
2
Good Morning
3 Sets
10 Reps
@8
3
Seated Calf Raise
3 Sets
12 Reps
@9
4
Chest Press (Machine)
3 Sets
12 Reps
@8
5
Pec Deck (Machine)
3 Sets
15 Reps
@8
6
DB Hip Hugger
3 Sets
15 Reps
@9
Day 4
1
Deadlift (Barbell)
3 Sets
8 Reps
@8
2
Hack Squat
3 Sets
10 Reps
@8
3
Sissy Squat
3 Sets
12 Reps
@8
4
Leg Curl
3 Sets
12 Reps
@8
5
Standing Calf Raise
3 Sets
15 Reps
@8
6
Hip Adductor (Machine)
3 Sets
15 Reps
@9
Day 5
1
Pull-Up (Weighted)
3 Sets
8 Reps
@8
2
T-Bar Row
3 Sets
10 Reps
@8
3
Lat Prayer
3 Sets
12 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8
5
Tricep Extension (Machine)
3 Sets
15 Reps
@8
6
Spider Curl
3 Sets
15 Reps
@9
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
@8
2
Stiff Leg Deadlift
3 Sets
10 Reps
@8
3
Lunge (Dumbbell)
3 Sets
12 Reps
@8
4
Glute Kickback
3 Sets
12 Reps
@8
5
Leg Extension
3 Sets
15 Reps
@8.5
6
Seated Calf Raise
3 Sets
15 Reps
@9
Day 2
1
Bent Over Row (Barbell)
3 Sets
8 Reps
@8
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Seated Row (Cable)
3 Sets
12 Reps
@8
4
Preacher Curl (Barbell)
3 Sets
12 Reps
@8
5
Concentration Curl
3 Sets
15 Reps
@8
6
Tricep Kickback
3 Sets
15 Reps
@9
Day 3
1
Leg Press (45 Degrees)
3 Sets
8 Reps
@8
2
Good Morning
3 Sets
10 Reps
@8
3
Seated Calf Raise
3 Sets
12 Reps
@9
4
Chest Press (Machine)
3 Sets
12 Reps
@8
5
Pec Deck (Machine)
3 Sets
15 Reps
@8
6
DB Hip Hugger
3 Sets
15 Reps
@9
Day 4
1
Deadlift (Barbell)
3 Sets
8 Reps
@8
2
Hack Squat
3 Sets
10 Reps
@8
3
Sissy Squat
3 Sets
12 Reps
@8
4
Leg Curl
3 Sets
12 Reps
@8
5
Standing Calf Raise
3 Sets
15 Reps
@8
6
Hip Adductor (Machine)
3 Sets
15 Reps
@9
Day 5
1
Pull-Up (Weighted)
3 Sets
8 Reps
@8
2
T-Bar Row
3 Sets
10 Reps
@8
3
Lat Prayer
3 Sets
12 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8
5
Tricep Extension (Machine)
3 Sets
15 Reps
@8
6
Spider Curl
3 Sets
15 Reps
@9
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
@8
2
Stiff Leg Deadlift
3 Sets
10 Reps
@8
3
Lunge (Dumbbell)
3 Sets
12 Reps
@8
4
Glute Kickback
3 Sets
12 Reps
@8
5
Leg Extension
3 Sets
15 Reps
@8.5
6
Seated Calf Raise
3 Sets
15 Reps
@9
Day 2
1
Bent Over Row (Barbell)
3 Sets
8 Reps
@8
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Seated Row (Cable)
3 Sets
12 Reps
@8
4
Preacher Curl (Barbell)
3 Sets
12 Reps
@8
5
Concentration Curl
3 Sets
15 Reps
@8
6
Tricep Kickback
3 Sets
15 Reps
@9
Day 3
1
Leg Press (45 Degrees)
3 Sets
8 Reps
@8
2
Good Morning
3 Sets
10 Reps
@8
3
Seated Calf Raise
3 Sets
12 Reps
@9
4
Chest Press (Machine)
3 Sets
12 Reps
@8
5
Pec Deck (Machine)
3 Sets
15 Reps
@8
6
DB Hip Hugger
3 Sets
15 Reps
@9
Day 4
1
Deadlift (Barbell)
3 Sets
8 Reps
@8
2
Hack Squat
3 Sets
10 Reps
@8
3
Sissy Squat
3 Sets
12 Reps
@8
4
Leg Curl
3 Sets
12 Reps
@8
5
Standing Calf Raise
3 Sets
15 Reps
@8
6
Hip Adductor (Machine)
3 Sets
15 Reps
@9
Day 5
1
Pull-Up (Weighted)
3 Sets
8 Reps
@8
2
T-Bar Row
3 Sets
10 Reps
@8
3
Lat Prayer
3 Sets
12 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8
5
Tricep Extension (Machine)
3 Sets
15 Reps
@8
6
Spider Curl
3 Sets
15 Reps
@9
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
@8
2
Stiff Leg Deadlift
3 Sets
10 Reps
@8
3
Lunge (Dumbbell)
3 Sets
12 Reps
@8
4
Glute Kickback
3 Sets
12 Reps
@8
5
Leg Extension
3 Sets
15 Reps
@8.5
6
Seated Calf Raise
3 Sets
15 Reps
@9
Day 2
1
Bent Over Row (Barbell)
3 Sets
8 Reps
@8
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Seated Row (Cable)
3 Sets
12 Reps
@8
4
Preacher Curl (Barbell)
3 Sets
12 Reps
@8
5
Concentration Curl
3 Sets
15 Reps
@8
6
Tricep Kickback
3 Sets
15 Reps
@9
Day 3
1
Leg Press (45 Degrees)
3 Sets
8 Reps
@8
2
Good Morning
3 Sets
10 Reps
@8
3
Seated Calf Raise
3 Sets
12 Reps
@9
4
Chest Press (Machine)
3 Sets
12 Reps
@8
5
Pec Deck (Machine)
3 Sets
15 Reps
@8
6
DB Hip Hugger
3 Sets
15 Reps
@9
Day 4
1
Deadlift (Barbell)
3 Sets
8 Reps
@8
2
Hack Squat
3 Sets
10 Reps
@8
3
Sissy Squat
3 Sets
12 Reps
@8
4
Leg Curl
3 Sets
12 Reps
@8
5
Standing Calf Raise
3 Sets
15 Reps
@8
6
Hip Adductor (Machine)
3 Sets
15 Reps
@9
Day 5
1
Pull-Up (Weighted)
3 Sets
8 Reps
@8
2
T-Bar Row
3 Sets
10 Reps
@8
3
Lat Prayer
3 Sets
12 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8
5
Tricep Extension (Machine)
3 Sets
15 Reps
@8
6
Spider Curl
3 Sets
15 Reps
@9