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lifterrrr 🤟🏼
by hannah M.
2 athletes joined
Program Description
increase weight by 2.5 lbs every other week. go until failure on the last set of each exercise.
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
90 minutes
Created
Feb 12, 2024 12:10
Last Edited
May 07, 2024 10:43
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Week 1
1 / 8 Weeks
Day 4
1
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@8
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
3
Front Raise
3 Sets
10 Reps
@8
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@8
5
Shrug (Barbell)
4 Sets
8 Reps
@8
Day 5
1
Reverse Bicep Curl (EZ Bar)
4 Sets
8 Reps
@8
2
Hammer Curl
3 Sets
10 Reps
@8
3
Skull Crusher
3 Sets
10 Reps
@8
4
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@8
5
Preacher Curl (Barbell)
4 Sets
8 Reps
@8
Day 1
1
Bench Press (Close Grip)
3 Sets
10 Reps
@8
2
Bench Press (Dumbbell)
4 Sets
8 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
5
Chest Fly (Machine)
3 Sets
10 Reps
@8
Day 2
1
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
2
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
@8
3
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@8
4
Standing Pullover (Cable)
3 Sets
10 Reps
@8
5
Single Arm High Row (Cable)
3 Sets
10 Reps
@8
Day 3
1
Hack Squat
3 Sets
10 Reps
@8
2
Leg Press (45 Degrees)
3 Sets
10 Reps
@8
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
4
elevated goblet squat ( dumbbell )
3 Sets
10 Reps
@8
5
Leg Extension
3 Sets
10 Reps
@8
6
Leg Curl
3 Sets
10 Reps
@8
Day 2
1
Deadlift (Barbell)
4 Sets
8 Reps
@8
2
Barbell Row
3 Sets
10 Reps
@8
3
T-Bar Row
3 Sets
10 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
5
Standing Pullover (Cable)
3 Sets
10 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
@8
2
Hack Squat
3 Sets
10 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
4
Leg Extension
3 Sets
10 Reps
@8
5
Leg Curl
3 Sets
10 Reps
@8
Day 4
1
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@8
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
3
Front Raise
3 Sets
10 Reps
@8
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@8
5
Shrug (Barbell)
4 Sets
8 Reps
@8
Day 5
1
Reverse Bicep Curl (EZ Bar)
4 Sets
8 Reps
@8
2
Hammer Curl
3 Sets
10 Reps
@8
3
Skull Crusher
3 Sets
10 Reps
@8
4
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@8
5
Preacher Curl (Barbell)
4 Sets
8 Reps
@8
Day 1
1
Bench Press (Close Grip)
3 Sets
10 Reps
@8
2
Bench Press (Dumbbell)
4 Sets
8 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
5
Chest Fly (Machine)
3 Sets
10 Reps
@8
Day 2
1
Deadlift (Barbell)
4 Sets
8 Reps
@8
2
Barbell Row
3 Sets
10 Reps
@8
3
T-Bar Row
3 Sets
10 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
5
Standing Pullover (Cable)
3 Sets
10 Reps
@8
Day 5
1
Reverse Bicep Curl (EZ Bar)
4 Sets
8 Reps
@8
2
Hammer Curl
3 Sets
10 Reps
@8
3
Skull Crusher
3 Sets
10 Reps
@8
4
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@8
5
Preacher Curl (Barbell)
4 Sets
8 Reps
@8
Day 1
1
Bench Press (Close Grip)
3 Sets
10 Reps
@8
2
Bench Press (Dumbbell)
4 Sets
8 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
5
Chest Fly (Machine)
3 Sets
10 Reps
@8
Day 3
1
Hack Squat
3 Sets
10 Reps
@8
2
Leg Press (45 Degrees)
3 Sets
10 Reps
@8
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
4
Leg Extension
3 Sets
10 Reps
@8
5
Leg Curl
3 Sets
10 Reps
@8
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
3
Shrug (Barbell)
3 Sets
10 Reps
@8
4
Lateral Raise (Cable)
3 Sets
10 Reps
@8
5
reverse flys
3 Sets
10 Reps
@8
Day 1
1
Bench Press (Close Grip)
3 Sets
10 Reps
@8
2
Bench Press (Dumbbell)
4 Sets
8 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
5
Chest Fly (Machine)
3 Sets
10 Reps
@8
Day 3
1
Hack Squat
3 Sets
10 Reps
@8
2
Leg Press (45 Degrees)
3 Sets
10 Reps
@8
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
4
Leg Extension
3 Sets
10 Reps
@8
5
Leg Curl
3 Sets
10 Reps
@8
Day 2
1
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
2
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
@8
3
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@8
4
Standing Pullover (Cable)
3 Sets
10 Reps
@8
5
Single Arm High Row (Cable)
3 Sets
10 Reps
@8
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
3
Lateral Raise (Cable)
3 Sets
10 Reps
@8
4
reverse flys
3 Sets
10 Reps
@8
5
Rear Delt Fly (Machine)
3 Sets
10 Reps
@8
Day 5
1
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
2
Hammer Curl
3 Sets
10 Reps
@8
3
French Press
3 Sets
10 Reps
@8
4
Bicep Curl (Cable)
3 Sets
10 Reps
@8
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
Day 3
1
Hack Squat
3 Sets
10 Reps
@8
2
Leg Press (45 Degrees)
3 Sets
10 Reps
@8
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
4
Leg Extension
3 Sets
10 Reps
@8
5
Leg Curl
3 Sets
10 Reps
@8
Day 2
1
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
2
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
@8
3
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@8
4
Standing Pullover (Cable)
3 Sets
10 Reps
@8
5
Single Arm High Row (Cable)
3 Sets
10 Reps
@8
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
3
Lateral Raise (Cable)
3 Sets
10 Reps
@8
4
reverse flys
3 Sets
10 Reps
@8
5
Rear Delt Fly (Machine)
3 Sets
10 Reps
@8
Day 5
1
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
2
Hammer Curl
3 Sets
10 Reps
@8
3
French Press
3 Sets
10 Reps
@8
4
Bicep Curl (Cable)
3 Sets
10 Reps
@8
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
Day 1
1
Bench Press (Close Grip)
3 Sets
10 Reps
@8
2
Bench Press (Dumbbell)
4 Sets
8 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
5
Chest Fly (Cable)
3 Sets
10 Reps
@8
Day 2
1
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
2
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
@8
3
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@8
4
Standing Pullover (Cable)
3 Sets
10 Reps
@8
5
Single Arm High Row (Cable)
3 Sets
10 Reps
@8
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
3
Lateral Raise (Cable)
3 Sets
10 Reps
@8
4
reverse flys
3 Sets
10 Reps
@8
5
Rear Delt Fly (Machine)
3 Sets
10 Reps
@8
Day 5
1
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
2
Hammer Curl
3 Sets
10 Reps
@8
3
French Press
3 Sets
10 Reps
@8
4
Bicep Curl (Cable)
3 Sets
10 Reps
@8
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
Day 1
1
Bench Press (Close Grip)
3 Sets
10 Reps
@8
2
Bench Press (Dumbbell)
4 Sets
8 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
5
Chest Fly (Cable)
3 Sets
10 Reps
@8
Day 3
1
Hack Squat
3 Sets
10 Reps
@8
2
Leg Press (45 Degrees)
3 Sets
10 Reps
@8
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
4
elevated goblet squat ( dumbbell )
3 Sets
10 Reps
@8
5
Leg Extension
3 Sets
10 Reps
@8
6
Leg Curl
3 Sets
10 Reps
@8
Day 2
1
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
2
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
@8
3
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@8
4
Standing Pullover (Cable)
3 Sets
10 Reps
@8
5
Single Arm High Row (Cable)
3 Sets
10 Reps
@8
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
3
Lateral Raise (Cable)
3 Sets
10 Reps
@8
4
reverse flys
3 Sets
10 Reps
@8
5
Rear Delt Fly (Machine)
3 Sets
10 Reps
@8
Day 5
1
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
2
Hammer Curl
3 Sets
10 Reps
@8
3
French Press
3 Sets
10 Reps
@8
4
Bicep Curl (Cable)
3 Sets
10 Reps
@8
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
Day 1
1
Bench Press (Close Grip)
3 Sets
10 Reps
@8
2
Bench Press (Dumbbell)
4 Sets
8 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
5
Chest Fly (Cable)
3 Sets
10 Reps
@8
Day 3
1
Hack Squat
3 Sets
10 Reps
@8
2
Leg Press (45 Degrees)
3 Sets
10 Reps
@8
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
4
elevated goblet squat ( dumbbell )
3 Sets
10 Reps
@8
5
Leg Extension
3 Sets
10 Reps
@8
6
Leg Curl
3 Sets
10 Reps
@8
Day 2
1
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
2
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
@8
3
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@8
4
Standing Pullover (Cable)
3 Sets
10 Reps
@8
5
Single Arm High Row (Cable)
3 Sets
10 Reps
@8
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
3
Lateral Raise (Cable)
3 Sets
10 Reps
@8
4
reverse flys
3 Sets
10 Reps
@8
5
Rear Delt Fly (Machine)
3 Sets
10 Reps
@8
Day 5
1
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
2
Hammer Curl
3 Sets
10 Reps
@8
3
French Press
3 Sets
10 Reps
@8
4
Bicep Curl (Cable)
3 Sets
10 Reps
@8
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
Day 1
1
Bench Press (Close Grip)
3 Sets
10 Reps
@8
2
Bench Press (Dumbbell)
4 Sets
8 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
5
Chest Fly (Cable)
3 Sets
10 Reps
@8
Day 3
1
Hack Squat
3 Sets
10 Reps
@8
2
Leg Press (45 Degrees)
3 Sets
10 Reps
@8
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
4
elevated goblet squat ( dumbbell )
3 Sets
10 Reps
@8
5
Leg Extension
3 Sets
10 Reps
@8
6
Leg Curl
3 Sets
10 Reps
@8