Mark

by

Program Description

Mark

Program Overview

Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
140 minutes
Created
Dec 04, 2025 02:20
Last Edited
Dec 09, 2025 04:42

Muscle Engagement

Front

Back

MuscleSet

Triceps

12.8%

Chest

12%

Upper Back

9.9%

Front Delts

9.6%

Hamstrings

8.7%

Biceps

7.7%

Quadriceps

7.5%

Middle Delts

6.8%

Glutes

5.4%

Lats

4.8%

Adductors

3.2%

Calves

3%

Rear Delts

2.7%

Abductors

2.3%

Forearms

1.4%

Abs

1.4%

Lower Back

0.9%

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Bench Press (Barbell)

3

8 reps

-

2

Incline Bench Press (Dumbbell)

3

10 reps

-

3

Dip (Weighted)

2

-

4

Pec Deck (Machine)

4

12 reps

-

Day 2

1

Squat (Smith Machine)

3

8 reps

-

2

Calf Raise (Machine)

1

1

2

8 reps

10 reps

12 reps

-

-

-

3

Hack Squat

3

12 reps

-

4

Leg Extension

1

3

12 reps

15 reps

-

-

5

Seated Hamstring Curl

1

2

1

8 reps

12 reps

20 reps

-

-

-

6

Hip Adductor (Machine)

3

12 reps

-

7

Hip Abductor (Machine)

3

12 reps

-

8

Lying Leg Curl

2

1

1

10 reps

12 reps

15 reps

-

-

-

Day 3

1

Bench Press (Close Grip)

3

-

2

Bicep Curl (Dumbbell)

3

-

3

Tricep Pushdown (Cable)

3

-

4

Hammer Curl

2

-

5

Single Arm Tricep Extension (Cable)

3

-

6

Bicep Curl (Cable)

4

-

Day 4

1

Overhead Press (Barbell)

3

-

2

Lateral Raise (Dumbbell)

3

-

3

Seated Shoulder Press (Dumbbell)

3

-

4

Rear Delt Fly (Dumbbell)

3

-

Day 5

1

Pull-Up (Weighted)

3

-

2

Barbell Row

2

-

3

Shrug (Dumbbell)

4

-

4

Standing Pullover (Cable)

3

-

5

Shrug (Dumbbell)

3

-

Day 1

1

Bench Press (Barbell)

3 Sets

8 Reps

-

2

Incline Bench Press (Dumbbell)

3 Sets

10 Reps

-

3

Dip (Weighted)

2 Sets

-

4

Pec Deck (Machine)

4 Sets

12 Reps

-

Day 2

1

Squat (Smith Machine)

3 Sets

8 Reps

-

2

Calf Raise (Machine)

1 Set

1 Set

2 Sets

8 Reps

10 Reps

12 Reps

-

-

-

3

Hack Squat

3 Sets

12 Reps

-

4

Leg Extension

1 Set

3 Sets

12 Reps

15 Reps

-

-

5

Seated Hamstring Curl

1 Set

2 Sets

1 Set

8 Reps

12 Reps

20 Reps

-

-

-

6

Hip Adductor (Machine)

3 Sets

12 Reps

-

7

Hip Abductor (Machine)

3 Sets

12 Reps

-

8

Lying Leg Curl

2 Sets

1 Set

1 Set

10 Reps

12 Reps

15 Reps

-

-

-

Day 3

1

Bench Press (Close Grip)

3 Sets

-

2

Bicep Curl (Dumbbell)

3 Sets

-

3

Tricep Pushdown (Cable)

3 Sets

-

4

Hammer Curl

2 Sets

-

5

Single Arm Tricep Extension (Cable)

3 Sets

-

6

Bicep Curl (Cable)

4 Sets

-

Day 4

1

Overhead Press (Barbell)

3 Sets

-

2

Lateral Raise (Dumbbell)

3 Sets

-

3

Seated Shoulder Press (Dumbbell)

3 Sets

-

4

Rear Delt Fly (Dumbbell)

3 Sets

-

Day 5

1

Pull-Up (Weighted)

3 Sets

-

2

Barbell Row

2 Sets

-

3

Shrug (Dumbbell)

4 Sets

-

4

Standing Pullover (Cable)

3 Sets

-

5

Shrug (Dumbbell)

3 Sets

-