Test -Charlotte & Nathan

by Nathan L.

1 athletes joined

Program Description

sdsaa

Program Overview

Level
Advanced
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Aug 28, 2025 02:30
Last Edited
Aug 28, 2025 08:33

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Squat (Smith Machine)

1

2

6-8 reps

7-10 reps

-

-

2

Push Press (Barbell)

2

8-12 reps

-

3A

Front-Foot Elevated Split Squats

3

8-12 reps

-

3B

Military Press (Barbell)

3

8-12 reps

-

4A

Single Leg Knee Raise

3

10-15 reps

-

4B

Katana Extension

3

10-15 reps

-

5A

SkiErg

1

4 reps

-

5B

500m Row

1

4 reps

-

Day 2

1

SkiErg 1km

1

1 reps

-

2

Sled Push

1

5 reps

-

3

Sled Pull

1

5 reps

-

4

Burpee Broad Jump

1

8 reps

-

5

1km Row

1

1 reps

-

6

Farmer's Walk (Weighted)

1

20 reps

-

7

Lunge (Kettlebell)

1

10 reps

-

8

Wall Balls

1

100 reps

-

Day 3

1

Bench Press (Dumbbell)

1

2

6-8 reps

7-10 reps

-

-

2

Lat Pulldown (Close Grip)

3

8-12 reps

-

3A

Dumbbell Row

2

8-12 reps

-

3B

Incline Bench Press (Dumbbell)

2

8-12 reps

-

4A

Overhead Tricep Extension (Cable)

2

1

7-10 reps

10-15 reps

-

-

4B

Bicep Curl (Cable)

2

1

7-10 reps

10-15 reps

-

-

5A

Lateral Raise (Cable)

3

8-12 reps

-

5B

Face Pull

3

8-12 reps

-

Day 4

1

Lat Pulldown (Neutral Grip)

1

2

6-10 reps

7-10 reps

-

-

2

Romanian Deadlift (Barbell)

3

8-12 reps

-

3A

Single Leg Hip Trust

2

8-12 reps

-

3B

Inverted Row

2

8-12 reps

-

4A

Step-Up (Weighted)

3

8-12 reps

-

4B

Bicep Curl (Dumbbell)

3

8-12 reps

-

5A

Calf Raise (Bodyweight)

3

10-15 reps

-

5B

Cable Crunch

3

10-15 reps

-

Day 1

1

Squat (Smith Machine)

1 Set

2 Sets

6-8 Reps

7-10 Reps

-

-

2

Push Press (Barbell)

2 Sets

8-12 Reps

-

3A

Front-Foot Elevated Split Squats

3 Sets

8-12 Reps

-

3B

Military Press (Barbell)

3 Sets

8-12 Reps

-

4A

Single Leg Knee Raise

3 Sets

10-15 Reps

-

4B

Katana Extension

3 Sets

10-15 Reps

-

5A

SkiErg

1 Set

4 Reps

-

5B

500m Row

1 Set

4 Reps

-

Day 2

1

SkiErg 1km

1 Set

1 Reps

-

2

Sled Push

1 Set

5 Reps

-

3

Sled Pull

1 Set

5 Reps

-

4

Burpee Broad Jump

1 Set

8 Reps

-

5

1km Row

1 Set

1 Reps

-

6

Farmer's Walk (Weighted)

1 Set

20 Reps

-

7

Lunge (Kettlebell)

1 Set

10 Reps

-

8

Wall Balls

1 Set

100 Reps

-

Day 3

1

Bench Press (Dumbbell)

1 Set

2 Sets

6-8 Reps

7-10 Reps

-

-

2

Lat Pulldown (Close Grip)

3 Sets

8-12 Reps

-

3A

Dumbbell Row

2 Sets

8-12 Reps

-

3B

Incline Bench Press (Dumbbell)

2 Sets

8-12 Reps

-

4A

Overhead Tricep Extension (Cable)

2 Sets

1 Set

7-10 Reps

10-15 Reps

-

-

4B

Bicep Curl (Cable)

2 Sets

1 Set

7-10 Reps

10-15 Reps

-

-

5A

Lateral Raise (Cable)

3 Sets

8-12 Reps

-

5B

Face Pull

3 Sets

8-12 Reps

-

Day 4

1

Lat Pulldown (Neutral Grip)

1 Set

2 Sets

6-10 Reps

7-10 Reps

-

-

2

Romanian Deadlift (Barbell)

3 Sets

8-12 Reps

-

3A

Single Leg Hip Trust

2 Sets

8-12 Reps

-

3B

Inverted Row

2 Sets

8-12 Reps

-

4A

Step-Up (Weighted)

3 Sets

8-12 Reps

-

4B

Bicep Curl (Dumbbell)

3 Sets

8-12 Reps

-

5A

Calf Raise (Bodyweight)

3 Sets

10-15 Reps

-

5B

Cable Crunch

3 Sets

10-15 Reps

-