logo
Less time more muscles
by Mateusz Kwiatkowski
Program Description
Muscle mass - 3 days a week with no deload (but can be done if needed )
Program Overview
Level
Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
90 minutes
Created
Mar 29, 2024 06:08
Last Edited
May 14, 2024 03:07
down_app
Week 1
1 / 8 Weeks
Day 2
2A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8
2B
Bent Over Row (Barbell)
4 Sets
8-10 Reps
@8
3
Deadlift (Barbell)
3 Sets
6-8 Reps
@7
4A
Lying Leg Curl
3 Sets
8-10 Reps
@8-9
4B
Upright Row (Barbell)
3 Sets
10-12 Reps
@8-9
4C
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@9-10
5A
Decline Crunch
3 Sets
15-20 Reps
@10
5B
Neck Extension
3 Sets
12 Reps
@8
5C
Reverse Wrist Curl (Dumbbell)
3 Sets
15-20 Reps
@10
Day 3
1A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-8 Reps
@7-8
1B
Chin-Up (Weighted)
3 Sets
6-8 Reps
@8-9
2A
High Bar Squat (Barbell)
3 Sets
8-10 Reps
@7
2B
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
3A
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
@8-9
3B
Lying Leg Curl
3 Sets
8-10 Reps
@8-9
3C
Hammer Curl
3 Sets
10-12 Reps
@9-10
3D
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@9-10
4
Neck Extension
3 Sets
12-15 Reps
@7
Day 1
1A
Incline Bench Press (Smith Machine)
3 Sets
8-10 Reps
@8-9
1B
Underhand Lat Pulldown
3 Sets
10-12 Reps
@8-9
2A
High Bar Squat (Barbell)
3 Sets
8-10 Reps
@7-8
2B
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
3A
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@8-9
3B
Cable Crunch
3 Sets
15-20 Reps
@10
Day 1
1A
Incline Bench Press (Smith Machine)
3 Sets
8-10 Reps
@8-9
1B
Underhand Lat Pulldown
3 Sets
10-12 Reps
@8-9
2A
High Bar Squat (Barbell)
3 Sets
8-10 Reps
@7-8
2B
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
3A
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@8-9
3B
Cable Crunch
3 Sets
15-20 Reps
@10
Day 2
2A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8
2B
Bent Over Row (Barbell)
4 Sets
8-10 Reps
@8
3
Deadlift (Barbell)
3 Sets
6-8 Reps
@7
4A
Lying Leg Curl
3 Sets
8-10 Reps
@8-9
4B
Upright Row (Barbell)
3 Sets
10-12 Reps
@8-9
4C
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@9-10
5A
Decline Crunch
3 Sets
15-20 Reps
@10
5B
Neck Extension
3 Sets
12 Reps
@8
5C
Reverse Wrist Curl (Dumbbell)
3 Sets
15-20 Reps
@10
Day 3
1A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-8 Reps
@7-8
1B
Chin-Up (Weighted)
3 Sets
6-8 Reps
@8-9
2A
High Bar Squat (Barbell)
3 Sets
8-10 Reps
@7
2B
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
3A
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
@8-9
3B
Lying Leg Curl
3 Sets
8-10 Reps
@8-9
3C
Hammer Curl
3 Sets
10-12 Reps
@9-10
3D
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@9-10
4
Neck Extension
3 Sets
12-15 Reps
@7
Day 1
1A
Incline Bench Press (Smith Machine)
3 Sets
8-10 Reps
@8-9
1B
Underhand Lat Pulldown
3 Sets
10-12 Reps
@8-9
2A
High Bar Squat (Barbell)
3 Sets
8-10 Reps
@7-8
2B
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
3A
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@8-9
3B
Cable Crunch
3 Sets
15-20 Reps
@10
Day 2
2A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8
2B
Bent Over Row (Barbell)
4 Sets
8-10 Reps
@8
3
Deadlift (Barbell)
3 Sets
6-8 Reps
@7
4A
Lying Leg Curl
3 Sets
8-10 Reps
@8-9
4B
Upright Row (Barbell)
3 Sets
10-12 Reps
@8-9
4C
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@9-10
5A
Decline Crunch
3 Sets
15-20 Reps
@10
5B
Neck Extension
3 Sets
12 Reps
@8
5C
Reverse Wrist Curl (Dumbbell)
3 Sets
15-20 Reps
@10
Day 3
1A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-8 Reps
@7-8
1B
Chin-Up (Weighted)
3 Sets
6-8 Reps
@8-9
2A
High Bar Squat (Barbell)
3 Sets
8-10 Reps
@7
2B
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
3A
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
@8-9
3B
Lying Leg Curl
3 Sets
8-10 Reps
@8-9
3C
Hammer Curl
3 Sets
10-12 Reps
@9-10
3D
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@9-10
4
Neck Extension
3 Sets
12-15 Reps
@7
Day 1
1A
Incline Bench Press (Smith Machine)
3 Sets
8-10 Reps
@8-9
1B
Underhand Lat Pulldown
3 Sets
10-12 Reps
@8-9
2A
High Bar Squat (Barbell)
3 Sets
8-10 Reps
@7-8
2B
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
3A
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@8-9
3B
Cable Crunch
3 Sets
15-20 Reps
@10
Day 2
2A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8
2B
Bent Over Row (Barbell)
4 Sets
8-10 Reps
@8
3
Deadlift (Barbell)
3 Sets
6-8 Reps
@7
4A
Lying Leg Curl
3 Sets
8-10 Reps
@8-9
4B
Upright Row (Barbell)
3 Sets
10-12 Reps
@8-9
4C
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@9-10
5A
Decline Crunch
3 Sets
15-20 Reps
@10
5B
Neck Extension
3 Sets
12 Reps
@8
5C
Reverse Wrist Curl (Dumbbell)
3 Sets
15-20 Reps
@10
Day 3
1A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-8 Reps
@7-8
1B
Chin-Up (Weighted)
3 Sets
6-8 Reps
@8-9
2A
High Bar Squat (Barbell)
3 Sets
8-10 Reps
@7
2B
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
3A
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
@8-9
3B
Lying Leg Curl
3 Sets
8-10 Reps
@8-9
3C
Hammer Curl
3 Sets
10-12 Reps
@9-10
3D
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@9-10
4
Neck Extension
3 Sets
12-15 Reps
@7
Day 1
1A
Incline Bench Press (Smith Machine)
3 Sets
8-10 Reps
@8-9
1B
Underhand Lat Pulldown
3 Sets
10-12 Reps
@8-9
2A
High Bar Squat (Barbell)
3 Sets
8-10 Reps
@7-8
2B
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
3A
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@8-9
3B
Cable Crunch
3 Sets
15-20 Reps
@10
Day 2
2A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8
2B
Bent Over Row (Barbell)
4 Sets
8-10 Reps
@8
3
Deadlift (Barbell)
3 Sets
6-8 Reps
@7
4A
Lying Leg Curl
3 Sets
8-10 Reps
@8-9
4B
Upright Row (Barbell)
3 Sets
10-12 Reps
@8-9
4C
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@9-10
5A
Decline Crunch
3 Sets
15-20 Reps
@10
5B
Neck Extension
3 Sets
12 Reps
@8
5C
Reverse Wrist Curl (Dumbbell)
3 Sets
15-20 Reps
@10
Day 3
1A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-8 Reps
@7-8
1B
Chin-Up (Weighted)
3 Sets
6-8 Reps
@8-9
2A
High Bar Squat (Barbell)
3 Sets
8-10 Reps
@7
2B
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
3A
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
@8-9
3B
Lying Leg Curl
3 Sets
8-10 Reps
@8-9
3C
Hammer Curl
3 Sets
10-12 Reps
@9-10
3D
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@9-10
4
Neck Extension
3 Sets
12-15 Reps
@7
Day 1
1A
Incline Bench Press (Smith Machine)
3 Sets
8-10 Reps
@8-9
1B
Underhand Lat Pulldown
3 Sets
10-12 Reps
@8-9
2A
High Bar Squat (Barbell)
3 Sets
8-10 Reps
@7-8
2B
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
3A
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@8-9
3B
Cable Crunch
3 Sets
15-20 Reps
@10
Day 2
2A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8
2B
Bent Over Row (Barbell)
4 Sets
8-10 Reps
@8
3
Deadlift (Barbell)
3 Sets
6-8 Reps
@7
4A
Lying Leg Curl
3 Sets
8-10 Reps
@8-9
4B
Upright Row (Barbell)
3 Sets
10-12 Reps
@8-9
4C
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@9-10
5A
Decline Crunch
3 Sets
15-20 Reps
@10
5B
Neck Extension
3 Sets
12 Reps
@8
5C
Reverse Wrist Curl (Dumbbell)
3 Sets
15-20 Reps
@10
Day 3
1A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-8 Reps
@7-8
1B
Chin-Up (Weighted)
3 Sets
6-8 Reps
@8-9
2A
High Bar Squat (Barbell)
3 Sets
8-10 Reps
@7
2B
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
3A
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
@8-9
3B
Lying Leg Curl
3 Sets
8-10 Reps
@8-9
3C
Hammer Curl
3 Sets
10-12 Reps
@9-10
3D
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@9-10
4
Neck Extension
3 Sets
12-15 Reps
@7
Day 1
1A
Incline Bench Press (Smith Machine)
3 Sets
8-10 Reps
@8-9
1B
Underhand Lat Pulldown
3 Sets
10-12 Reps
@8-9
2A
High Bar Squat (Barbell)
3 Sets
8-10 Reps
@7-8
2B
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
3A
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@8-9
3B
Cable Crunch
3 Sets
15-20 Reps
@10
Day 2
2A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8
2B
Bent Over Row (Barbell)
4 Sets
8-10 Reps
@8
3
Deadlift (Barbell)
3 Sets
6-8 Reps
@7
4A
Lying Leg Curl
3 Sets
8-10 Reps
@8-9
4B
Upright Row (Barbell)
3 Sets
10-12 Reps
@8-9
4C
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@9-10
5A
Decline Crunch
3 Sets
15-20 Reps
@10
5B
Neck Extension
3 Sets
12 Reps
@8
5C
Reverse Wrist Curl (Dumbbell)
3 Sets
15-20 Reps
@10
Day 3
1A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-8 Reps
@7-8
1B
Chin-Up (Weighted)
3 Sets
6-8 Reps
@8-9
2A
High Bar Squat (Barbell)
3 Sets
8-10 Reps
@7
2B
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
3A
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
@8-9
3B
Lying Leg Curl
3 Sets
8-10 Reps
@8-9
3C
Hammer Curl
3 Sets
10-12 Reps
@9-10
3D
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@9-10
4
Neck Extension
3 Sets
12-15 Reps
@7
Day 1
1A
Incline Bench Press (Smith Machine)
3 Sets
8-10 Reps
@8-9
1B
Underhand Lat Pulldown
3 Sets
10-12 Reps
@8-9
2A
High Bar Squat (Barbell)
3 Sets
8-10 Reps
@7-8
2B
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
3A
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@8-9
3B
Cable Crunch
3 Sets
15-20 Reps
@10
Day 2
2A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8
2B
Bent Over Row (Barbell)
4 Sets
8-10 Reps
@8
3
Deadlift (Barbell)
3 Sets
6-8 Reps
@7
4A
Lying Leg Curl
3 Sets
8-10 Reps
@8-9
4B
Upright Row (Barbell)
3 Sets
10-12 Reps
@8-9
4C
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@9-10
5A
Decline Crunch
3 Sets
15-20 Reps
@10
5B
Neck Extension
3 Sets
12 Reps
@8
5C
Reverse Wrist Curl (Dumbbell)
3 Sets
15-20 Reps
@10
Day 3
1A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-8 Reps
@7-8
1B
Chin-Up (Weighted)
3 Sets
6-8 Reps
@8-9
2A
High Bar Squat (Barbell)
3 Sets
8-10 Reps
@7
2B
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
3A
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
@8-9
3B
Lying Leg Curl
3 Sets
8-10 Reps
@8-9
3C
Hammer Curl
3 Sets
10-12 Reps
@9-10
3D
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@9-10
4
Neck Extension
3 Sets
12-15 Reps
@7