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Liftma
by Anonymous
1 athletes joined
Program Description
Rip my pants
Program Overview
Level
Beginner, Intermediate, Advanced, Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
May 28, 2024 08:43
Last Edited
May 29, 2024 08:33
down_app
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
2
Pull-Up (Bodyweight)
3 Sets
@8
3
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
4
Barbell Row
3 Sets
6-10 Reps
5
Chest Fly (Machine)
3 Sets
8-12 Reps
6
Reverse Pec Deck
3 Sets
8-12 Reps
Day 2
1
Incline Curl (Dumbbell)
3 Sets
10-20 Reps
2
Skull Crusher
3 Sets
8-12 Reps
3
Overhead Press (Barbell)
3 Sets
6-10 Reps
4
Bicep Curl (Cable)
3 Sets
8-12 Reps
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
Day 3
1
Lying Leg Curl
3 Sets
8-12 Reps
2
High Bar Squat (Barbell)
4 Sets
6-10 Reps
3
Seated Calf Raise
3 Sets
10-15 Reps
4
Leg Press (45 Degrees)
3 Sets
8-12 Reps
5
Leg Extension
3 Sets
8-12 Reps
Day 4
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
3
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
7
Chest Fly (Cable)
4 Sets
8-12 Reps
Day 5
1
Lat Pulldown
4 Sets
6-10 Reps
2
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Hammer Curl
3 Sets
8-12 Reps
5
Chest Supported Row (Machine)
3 Sets
8-12 Reps
6
Face Pull
3 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
2
Pull-Up (Bodyweight)
3 Sets
@8
3
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
4
Barbell Row
3 Sets
6-10 Reps
5
Chest Fly (Machine)
3 Sets
8-12 Reps
6
Reverse Pec Deck
3 Sets
8-12 Reps
Day 2
1
Incline Curl (Dumbbell)
3 Sets
10-20 Reps
2
Skull Crusher
3 Sets
8-12 Reps
3
Overhead Press (Barbell)
3 Sets
6-10 Reps
4
Bicep Curl (Cable)
3 Sets
8-12 Reps
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
Day 3
1
Lying Leg Curl
3 Sets
8-12 Reps
2
High Bar Squat (Barbell)
4 Sets
6-10 Reps
3
Seated Calf Raise
3 Sets
10-15 Reps
4
Leg Press (45 Degrees)
3 Sets
8-12 Reps
5
Leg Extension
3 Sets
8-12 Reps
Day 4
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
3
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
7
Chest Fly (Cable)
4 Sets
8-12 Reps
Day 5
1
Lat Pulldown
4 Sets
6-10 Reps
2
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Hammer Curl
3 Sets
8-12 Reps
5
Chest Supported Row (Machine)
3 Sets
8-12 Reps
6
Face Pull
3 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
2
Pull-Up (Bodyweight)
3 Sets
@8
3
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
4
Barbell Row
3 Sets
6-10 Reps
5
Chest Fly (Machine)
3 Sets
8-12 Reps
6
Reverse Pec Deck
3 Sets
8-12 Reps
Day 2
1
Incline Curl (Dumbbell)
3 Sets
10-20 Reps
2
Skull Crusher
3 Sets
8-12 Reps
3
Overhead Press (Barbell)
3 Sets
6-10 Reps
4
Bicep Curl (Cable)
3 Sets
8-12 Reps
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
Day 3
1
Lying Leg Curl
3 Sets
8-12 Reps
2
High Bar Squat (Barbell)
4 Sets
6-10 Reps
3
Seated Calf Raise
3 Sets
10-15 Reps
4
Leg Press (45 Degrees)
3 Sets
8-12 Reps
5
Leg Extension
3 Sets
8-12 Reps
Day 4
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
3
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
7
Chest Fly (Cable)
4 Sets
8-12 Reps
Day 5
1
Lat Pulldown
4 Sets
6-10 Reps
2
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Hammer Curl
3 Sets
8-12 Reps
5
Chest Supported Row (Machine)
3 Sets
8-12 Reps
6
Face Pull
3 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
2
Pull-Up (Bodyweight)
3 Sets
@8
3
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
4
Barbell Row
3 Sets
6-10 Reps
5
Chest Fly (Machine)
3 Sets
8-12 Reps
6
Reverse Pec Deck
3 Sets
8-12 Reps
Day 2
1
Incline Curl (Dumbbell)
3 Sets
10-20 Reps
2
Skull Crusher
3 Sets
8-12 Reps
3
Overhead Press (Barbell)
3 Sets
6-10 Reps
4
Bicep Curl (Cable)
3 Sets
8-12 Reps
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
Day 3
1
Lying Leg Curl
3 Sets
8-12 Reps
2
High Bar Squat (Barbell)
4 Sets
6-10 Reps
3
Seated Calf Raise
3 Sets
10-15 Reps
4
Leg Press (45 Degrees)
3 Sets
8-12 Reps
5
Leg Extension
3 Sets
8-12 Reps
Day 4
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
3
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
7
Chest Fly (Cable)
4 Sets
8-12 Reps
Day 5
1
Lat Pulldown
4 Sets
6-10 Reps
2
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Hammer Curl
3 Sets
8-12 Reps
5
Chest Supported Row (Machine)
3 Sets
8-12 Reps
6
Face Pull
3 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
2
Pull-Up (Bodyweight)
3 Sets
@8
3
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
4
Barbell Row
3 Sets
6-10 Reps
5
Chest Fly (Machine)
3 Sets
8-12 Reps
6
Reverse Pec Deck
3 Sets
8-12 Reps
Day 2
1
Incline Curl (Dumbbell)
3 Sets
10-20 Reps
2
Skull Crusher
3 Sets
8-12 Reps
3
Overhead Press (Barbell)
3 Sets
6-10 Reps
4
Bicep Curl (Cable)
3 Sets
8-12 Reps
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
Day 3
1
Lying Leg Curl
3 Sets
8-12 Reps
2
High Bar Squat (Barbell)
4 Sets
6-10 Reps
3
Seated Calf Raise
3 Sets
10-15 Reps
4
Leg Press (45 Degrees)
3 Sets
8-12 Reps
5
Leg Extension
3 Sets
8-12 Reps
Day 4
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
3
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
7
Chest Fly (Cable)
4 Sets
8-12 Reps
Day 5
1
Lat Pulldown
4 Sets
6-10 Reps
2
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Hammer Curl
3 Sets
8-12 Reps
5
Chest Supported Row (Machine)
3 Sets
8-12 Reps
6
Face Pull
3 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
2
Pull-Up (Bodyweight)
3 Sets
@8
3
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
4
Barbell Row
3 Sets
6-10 Reps
5
Chest Fly (Machine)
3 Sets
8-12 Reps
6
Reverse Pec Deck
3 Sets
8-12 Reps
Day 2
1
Incline Curl (Dumbbell)
3 Sets
10-20 Reps
2
Skull Crusher
3 Sets
8-12 Reps
3
Overhead Press (Barbell)
3 Sets
6-10 Reps
4
Bicep Curl (Cable)
3 Sets
8-12 Reps
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
Day 3
1
Lying Leg Curl
3 Sets
8-12 Reps
2
High Bar Squat (Barbell)
4 Sets
6-10 Reps
3
Seated Calf Raise
3 Sets
10-15 Reps
4
Leg Press (45 Degrees)
3 Sets
8-12 Reps
5
Leg Extension
3 Sets
8-12 Reps
Day 4
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
3
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
7
Chest Fly (Cable)
4 Sets
8-12 Reps
Day 5
1
Lat Pulldown
4 Sets
6-10 Reps
2
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Hammer Curl
3 Sets
8-12 Reps
5
Chest Supported Row (Machine)
3 Sets
8-12 Reps
6
Face Pull
3 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
2
Pull-Up (Bodyweight)
3 Sets
@8
3
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
4
Barbell Row
3 Sets
6-10 Reps
5
Chest Fly (Machine)
3 Sets
8-12 Reps
6
Reverse Pec Deck
3 Sets
8-12 Reps
Day 2
1
Incline Curl (Dumbbell)
3 Sets
10-20 Reps
2
Skull Crusher
3 Sets
8-12 Reps
3
Overhead Press (Barbell)
3 Sets
6-10 Reps
4
Bicep Curl (Cable)
3 Sets
8-12 Reps
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
Day 3
1
Lying Leg Curl
3 Sets
8-12 Reps
2
High Bar Squat (Barbell)
4 Sets
6-10 Reps
3
Seated Calf Raise
3 Sets
10-15 Reps
4
Leg Press (45 Degrees)
3 Sets
8-12 Reps
5
Leg Extension
3 Sets
8-12 Reps
Day 4
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
3
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
7
Chest Fly (Cable)
4 Sets
8-12 Reps
Day 5
1
Lat Pulldown
4 Sets
6-10 Reps
2
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Hammer Curl
3 Sets
8-12 Reps
5
Chest Supported Row (Machine)
3 Sets
8-12 Reps
6
Face Pull
3 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
2
Pull-Up (Bodyweight)
3 Sets
@8
3
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
4
Barbell Row
3 Sets
6-10 Reps
5
Chest Fly (Machine)
3 Sets
8-12 Reps
6
Reverse Pec Deck
3 Sets
8-12 Reps
Day 2
1
Incline Curl (Dumbbell)
3 Sets
10-20 Reps
2
Skull Crusher
3 Sets
8-12 Reps
3
Overhead Press (Barbell)
3 Sets
6-10 Reps
4
Bicep Curl (Cable)
3 Sets
8-12 Reps
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
Day 3
1
Lying Leg Curl
3 Sets
8-12 Reps
2
High Bar Squat (Barbell)
4 Sets
6-10 Reps
3
Seated Calf Raise
3 Sets
10-15 Reps
4
Leg Press (45 Degrees)
3 Sets
8-12 Reps
5
Leg Extension
3 Sets
8-12 Reps
Day 4
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
3
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
7
Chest Fly (Cable)
4 Sets
8-12 Reps
Day 5
1
Lat Pulldown
4 Sets
6-10 Reps
2
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Hammer Curl
3 Sets
8-12 Reps
5
Chest Supported Row (Machine)
3 Sets
8-12 Reps
6
Face Pull
3 Sets
10-15 Reps