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Moeder
by Franclin D.
1 athletes joined
Program Description
.
Program Overview
Level
Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
40 minutes
Created
Apr 30, 2024 12:58
Last Edited
May 14, 2024 03:11
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Week 1
1 / 12 Weeks
Day 1
1
Goblet Squat
3 Sets
8-15 Reps
2
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
12-15 Reps
3
Hyperextension
2 Sets
8+ Reps
Day 2
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Chest Fly (Machine)
3 Sets
12+ Reps
3
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
4
Rear Delt Row
2 Sets
15+ Reps
Day 3
1
Deadlift (Barbell)
4 Sets
5 Reps
2
Hip Adductor (Machine)
2 Sets
15-20 Reps
3
Romanian Deadlift (Dumbbell)
2 Sets
10-20 Reps
4
Leg Extension
2 Sets
12+ Reps
Day 4
1
Rear Delt Row
3 Sets
15+ Reps
2
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
3
Bench Press (Dumbbell)
2 Sets
8-12 Reps
4
Chest Fly (Machine)
2 Sets
12+ Reps
Day 1
1
Goblet Squat
3 Sets
8-15 Reps
2
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
12-15 Reps
3
Hyperextension
2 Sets
8+ Reps
Day 2
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Chest Fly (Machine)
3 Sets
12+ Reps
3
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
4
Rear Delt Row
2 Sets
15+ Reps
Day 3
1
Deadlift (Barbell)
4 Sets
5 Reps
2
Hip Adductor (Machine)
2 Sets
15-20 Reps
3
Romanian Deadlift (Dumbbell)
2 Sets
10-20 Reps
4
Leg Extension
2 Sets
12+ Reps
Day 4
1
Rear Delt Row
3 Sets
15+ Reps
2
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
3
Bench Press (Dumbbell)
2 Sets
8-12 Reps
4
Chest Fly (Machine)
2 Sets
12+ Reps
Day 1
1
Goblet Squat
3 Sets
8-15 Reps
2
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
12-15 Reps
3
Hyperextension
2 Sets
8+ Reps
Day 2
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Chest Fly (Machine)
3 Sets
12+ Reps
3
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
4
Rear Delt Row
2 Sets
15+ Reps
Day 3
1
Deadlift (Barbell)
4 Sets
5 Reps
2
Hip Adductor (Machine)
2 Sets
15-20 Reps
3
Romanian Deadlift (Dumbbell)
2 Sets
10-20 Reps
4
Leg Extension
2 Sets
12+ Reps
Day 4
1
Rear Delt Row
3 Sets
15+ Reps
2
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
3
Bench Press (Dumbbell)
2 Sets
8-12 Reps
4
Chest Fly (Machine)
2 Sets
12+ Reps
Day 1
1
Goblet Squat
3 Sets
8-15 Reps
2
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
12-15 Reps
3
Hyperextension
2 Sets
8+ Reps
Day 2
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Chest Fly (Machine)
3 Sets
12+ Reps
3
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
4
Rear Delt Row
2 Sets
15+ Reps
Day 3
1
Deadlift (Barbell)
4 Sets
5 Reps
2
Hip Adductor (Machine)
2 Sets
15-20 Reps
3
Romanian Deadlift (Dumbbell)
2 Sets
10-20 Reps
4
Leg Extension
2 Sets
12+ Reps
Day 4
1
Rear Delt Row
3 Sets
15+ Reps
2
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
3
Bench Press (Dumbbell)
2 Sets
8-12 Reps
4
Chest Fly (Machine)
2 Sets
12+ Reps
Day 1
1
Goblet Squat
3 Sets
8-15 Reps
2
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
12-15 Reps
3
Hyperextension
2 Sets
8+ Reps
Day 2
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Chest Fly (Machine)
3 Sets
12+ Reps
3
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
4
Rear Delt Row
2 Sets
15+ Reps
Day 3
1
Deadlift (Barbell)
4 Sets
5 Reps
2
Hip Adductor (Machine)
2 Sets
15-20 Reps
3
Romanian Deadlift (Dumbbell)
2 Sets
10-20 Reps
4
Leg Extension
2 Sets
12+ Reps
Day 4
1
Rear Delt Row
3 Sets
15+ Reps
2
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
3
Bench Press (Dumbbell)
2 Sets
8-12 Reps
4
Chest Fly (Machine)
2 Sets
12+ Reps
Day 1
1
Goblet Squat
3 Sets
8-15 Reps
2
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
12-15 Reps
3
Hyperextension
2 Sets
8+ Reps
Day 2
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Chest Fly (Machine)
3 Sets
12+ Reps
3
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
4
Rear Delt Row
2 Sets
15+ Reps
Day 3
1
Deadlift (Barbell)
4 Sets
5 Reps
2
Hip Adductor (Machine)
2 Sets
15-20 Reps
3
Romanian Deadlift (Dumbbell)
2 Sets
10-20 Reps
4
Leg Extension
2 Sets
12+ Reps
Day 4
1
Rear Delt Row
3 Sets
15+ Reps
2
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
3
Bench Press (Dumbbell)
2 Sets
8-12 Reps
4
Chest Fly (Machine)
2 Sets
12+ Reps
Day 1
1
Goblet Squat
3 Sets
8-15 Reps
2
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
12-15 Reps
3
Hyperextension
2 Sets
8+ Reps
Day 2
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Chest Fly (Machine)
3 Sets
12+ Reps
3
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
4
Rear Delt Row
2 Sets
15+ Reps
Day 3
1
Deadlift (Barbell)
4 Sets
5 Reps
2
Hip Adductor (Machine)
2 Sets
15-20 Reps
3
Romanian Deadlift (Dumbbell)
2 Sets
10-20 Reps
4
Leg Extension
2 Sets
12+ Reps
Day 4
1
Rear Delt Row
3 Sets
15+ Reps
2
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
3
Bench Press (Dumbbell)
2 Sets
8-12 Reps
4
Chest Fly (Machine)
2 Sets
12+ Reps
Day 1
1
Goblet Squat
3 Sets
8-15 Reps
2
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
12-15 Reps
3
Hyperextension
2 Sets
8+ Reps
Day 2
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Chest Fly (Machine)
3 Sets
12+ Reps
3
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
4
Rear Delt Row
2 Sets
15+ Reps
Day 3
1
Deadlift (Barbell)
4 Sets
5 Reps
2
Hip Adductor (Machine)
2 Sets
15-20 Reps
3
Romanian Deadlift (Dumbbell)
2 Sets
10-20 Reps
4
Leg Extension
2 Sets
12+ Reps
Day 4
1
Rear Delt Row
3 Sets
15+ Reps
2
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
3
Bench Press (Dumbbell)
2 Sets
8-12 Reps
4
Chest Fly (Machine)
2 Sets
12+ Reps
Day 1
1
Goblet Squat
3 Sets
8-15 Reps
2
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
12-15 Reps
3
Hyperextension
2 Sets
8+ Reps
Day 2
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Chest Fly (Machine)
3 Sets
12+ Reps
3
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
4
Rear Delt Row
2 Sets
15+ Reps
Day 3
1
Deadlift (Barbell)
4 Sets
5 Reps
2
Hip Adductor (Machine)
2 Sets
15-20 Reps
3
Romanian Deadlift (Dumbbell)
2 Sets
10-20 Reps
4
Leg Extension
2 Sets
12+ Reps
Day 4
1
Rear Delt Row
3 Sets
15+ Reps
2
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
3
Bench Press (Dumbbell)
2 Sets
8-12 Reps
4
Chest Fly (Machine)
2 Sets
12+ Reps
Day 1
1
Goblet Squat
3 Sets
8-15 Reps
2
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
12-15 Reps
3
Hyperextension
2 Sets
8+ Reps
Day 2
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Chest Fly (Machine)
3 Sets
12+ Reps
3
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
4
Rear Delt Row
2 Sets
15+ Reps
Day 3
1
Deadlift (Barbell)
4 Sets
5 Reps
2
Hip Adductor (Machine)
2 Sets
15-20 Reps
3
Romanian Deadlift (Dumbbell)
2 Sets
10-20 Reps
4
Leg Extension
2 Sets
12+ Reps
Day 4
1
Rear Delt Row
3 Sets
15+ Reps
2
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
3
Bench Press (Dumbbell)
2 Sets
8-12 Reps
4
Chest Fly (Machine)
2 Sets
12+ Reps
Day 1
1
Goblet Squat
3 Sets
8-15 Reps
2
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
12-15 Reps
3
Hyperextension
2 Sets
8+ Reps
Day 2
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Chest Fly (Machine)
3 Sets
12+ Reps
3
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
4
Rear Delt Row
2 Sets
15+ Reps
Day 3
1
Deadlift (Barbell)
4 Sets
5 Reps
2
Hip Adductor (Machine)
2 Sets
15-20 Reps
3
Romanian Deadlift (Dumbbell)
2 Sets
10-20 Reps
4
Leg Extension
2 Sets
12+ Reps
Day 4
1
Rear Delt Row
3 Sets
15+ Reps
2
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
3
Bench Press (Dumbbell)
2 Sets
8-12 Reps
4
Chest Fly (Machine)
2 Sets
12+ Reps
Day 1
1
Goblet Squat
3 Sets
8-15 Reps
2
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
12-15 Reps
3
Hyperextension
2 Sets
8+ Reps
Day 2
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Chest Fly (Machine)
3 Sets
12+ Reps
3
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
4
Rear Delt Row
2 Sets
15+ Reps
Day 3
1
Deadlift (Barbell)
4 Sets
5 Reps
2
Hip Adductor (Machine)
2 Sets
15-20 Reps
3
Romanian Deadlift (Dumbbell)
2 Sets
10-20 Reps
4
Leg Extension
2 Sets
12+ Reps
Day 4
1
Rear Delt Row
3 Sets
15+ Reps
2
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
3
Bench Press (Dumbbell)
2 Sets
8-12 Reps
4
Chest Fly (Machine)
2 Sets
12+ Reps