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MUSCLE MUSCLE
by thundo I.
Program Description
Strength Maxing and fat loss
Program Overview
Level
Intermediate
Goal
Muscle & Sculpting, Powerbuilding
Equipment
Garage Gym
Program Length
5 weeks
Time Per Workout
50 minutes
Created
Apr 18, 2024 10:40
Last Edited
May 09, 2024 03:04
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Week 1
1 / 5 Weeks
Day 2
1
Dumbbell Row
1 Set
50 Reps
@8
2
Arnold Press
1 Set
50 Reps
@8
3
Bench Press (Dumbbell)
1 Set
50 Reps
@8
4
Wrist Curls
2 Sets
50 Reps
@8
5
Hammer Curl
1 Set
50 Reps
@10
6
Wide Grip Pull-Up
1 Set
50 Reps
@10
7
Dips Between Chairs
1 Set
50 Reps
@10
8
Deadlift (Dumbbell)
1 Set
50 Reps
@10
9
Wide Grip Rear Pull-Up
1 Set
50 Reps
@10
Day 1
1
Bench Press (Wide Grip)
1 Set
1 Set
1 Set
70 Reps
140 Reps
200 Reps
@10
@10
@10
2
Push Up
3 Sets
1 Set
20 Reps
5 Reps
@10
@10
3
Face Pull
3 Sets
5 Reps
@8
4
Pull-Up (Bodyweight)
1 Set
50 Reps
@10
5
Chin-Up (Bodyweight)
1 Set
50 Reps
@10
6
Wide Grip Rear Pull-Up
1 Set
50 Reps
@10
7
Preacher Curl (Dumbbell)
1 Set
50 Reps
@10
8
Rear Delt Fly (Dumbbell)
1 Set
50 Reps
@10
9
Single Arm High Row (Cable)
1 Set
50 Reps
@10
Day 3
1
Sit Up
1 Set
100 Reps
@10
2
Plank
3 Sets
2 mins
@10
3
Push Up
1 Set
50 Reps
@10
4
Dead Hang
1 Set
5 Reps
@10
5
Side Plank
2 Sets
1 mins
@10
6
Hollow Rock
2 Sets
1 mins
@10
7
Reverse Plank
2 Sets
1 mins
@10
8
Russian Twist
2 Sets
25 Reps
@10
9
Hanging Leg Raise
3 Sets
10 Reps
@8
Day 1
1
Bench Press (Wide Grip)
1 Set
1 Set
1 Set
70 Reps
140 Reps
200 Reps
@10
@10
@10
2
Push Up
3 Sets
1 Set
20 Reps
5 Reps
@10
@10
3
Face Pull
3 Sets
5 Reps
@8
4
Pull-Up (Bodyweight)
1 Set
50 Reps
@10
5
Chin-Up (Bodyweight)
1 Set
50 Reps
@10
6
Wide Grip Rear Pull-Up
1 Set
50 Reps
@10
7
Preacher Curl (Dumbbell)
1 Set
50 Reps
@10
8
Rear Delt Fly (Dumbbell)
1 Set
50 Reps
@10
9
Single Arm High Row (Cable)
1 Set
50 Reps
@10
Day 2
1
Dumbbell Row
1 Set
50 Reps
@8
2
Arnold Press
1 Set
50 Reps
@8
3
Bench Press (Dumbbell)
1 Set
50 Reps
@8
4
Wrist Curls
2 Sets
50 Reps
@8
5
Hammer Curl
1 Set
50 Reps
@10
6
Wide Grip Pull-Up
1 Set
50 Reps
@10
7
Dips Between Chairs
1 Set
50 Reps
@10
8
Deadlift (Dumbbell)
1 Set
50 Reps
@10
9
Wide Grip Rear Pull-Up
1 Set
50 Reps
@10
Day 3
1
Sit Up
1 Set
100 Reps
@10
2
Plank
3 Sets
2 mins
@10
3
Push Up
1 Set
50 Reps
@10
4
Dead Hang
1 Set
5 Reps
@10
5
Side Plank
2 Sets
1 mins
@10
6
Hollow Rock
2 Sets
1 mins
@10
7
Reverse Plank
2 Sets
1 mins
@10
8
Russian Twist
2 Sets
25 Reps
@10
9
Hanging Leg Raise
3 Sets
10 Reps
@8
Day 1
1
Bench Press (Wide Grip)
1 Set
1 Set
1 Set
70 Reps
140 Reps
200 Reps
@10
@10
@10
2
Push Up
3 Sets
1 Set
20 Reps
5 Reps
@10
@10
3
Face Pull
3 Sets
5 Reps
@8
4
Pull-Up (Bodyweight)
1 Set
50 Reps
@10
5
Chin-Up (Bodyweight)
1 Set
50 Reps
@10
6
Wide Grip Rear Pull-Up
1 Set
50 Reps
@10
7
Preacher Curl (Dumbbell)
1 Set
50 Reps
@10
8
Rear Delt Fly (Dumbbell)
1 Set
50 Reps
@10
9
Single Arm High Row (Cable)
1 Set
50 Reps
@10
Day 2
1
Dumbbell Row
1 Set
50 Reps
@8
2
Arnold Press
1 Set
50 Reps
@8
3
Bench Press (Dumbbell)
1 Set
50 Reps
@8
4
Wrist Curls
2 Sets
50 Reps
@8
5
Hammer Curl
1 Set
50 Reps
@10
6
Wide Grip Pull-Up
1 Set
50 Reps
@10
7
Dips Between Chairs
1 Set
50 Reps
@10
8
Deadlift (Dumbbell)
1 Set
50 Reps
@10
9
Wide Grip Rear Pull-Up
1 Set
50 Reps
@10
Day 3
1
Sit Up
1 Set
100 Reps
@10
2
Plank
3 Sets
2 mins
@10
3
Push Up
1 Set
50 Reps
@10
4
Dead Hang
1 Set
5 Reps
@10
5
Side Plank
2 Sets
1 mins
@10
6
Hollow Rock
2 Sets
1 mins
@10
7
Reverse Plank
2 Sets
1 mins
@10
8
Russian Twist
2 Sets
25 Reps
@10
9
Hanging Leg Raise
3 Sets
10 Reps
@8
Day 1
1
Bench Press (Wide Grip)
1 Set
1 Set
1 Set
70 Reps
140 Reps
200 Reps
@10
@10
@10
2
Push Up
3 Sets
1 Set
20 Reps
5 Reps
@10
@10
3
Face Pull
3 Sets
5 Reps
@8
4
Pull-Up (Bodyweight)
1 Set
50 Reps
@10
5
Chin-Up (Bodyweight)
1 Set
50 Reps
@10
6
Wide Grip Rear Pull-Up
1 Set
50 Reps
@10
7
Preacher Curl (Dumbbell)
1 Set
50 Reps
@10
8
Rear Delt Fly (Dumbbell)
1 Set
50 Reps
@10
9
Single Arm High Row (Cable)
1 Set
50 Reps
@10
Day 2
1
Dumbbell Row
1 Set
50 Reps
@8
2
Arnold Press
1 Set
50 Reps
@8
3
Bench Press (Dumbbell)
1 Set
50 Reps
@8
4
Wrist Curls
2 Sets
50 Reps
@8
5
Hammer Curl
1 Set
50 Reps
@10
6
Wide Grip Pull-Up
1 Set
50 Reps
@10
7
Dips Between Chairs
1 Set
50 Reps
@10
8
Deadlift (Dumbbell)
1 Set
50 Reps
@10
9
Wide Grip Rear Pull-Up
1 Set
50 Reps
@10
Day 3
1
Sit Up
1 Set
100 Reps
@10
2
Plank
3 Sets
2 mins
@10
3
Push Up
1 Set
50 Reps
@10
4
Dead Hang
1 Set
5 Reps
@10
5
Side Plank
2 Sets
1 mins
@10
6
Hollow Rock
2 Sets
1 mins
@10
7
Reverse Plank
2 Sets
1 mins
@10
8
Russian Twist
2 Sets
25 Reps
@10
9
Hanging Leg Raise
3 Sets
10 Reps
@8
Day 1
1
Bench Press (Wide Grip)
1 Set
1 Set
1 Set
70 Reps
140 Reps
200 Reps
@10
@10
@10
2
Push Up
3 Sets
1 Set
20 Reps
5 Reps
@10
@10
3
Face Pull
3 Sets
5 Reps
@8
4
Pull-Up (Bodyweight)
1 Set
50 Reps
@10
5
Chin-Up (Bodyweight)
1 Set
50 Reps
@10
6
Wide Grip Rear Pull-Up
1 Set
50 Reps
@10
7
Preacher Curl (Dumbbell)
1 Set
50 Reps
@10
8
Rear Delt Fly (Dumbbell)
1 Set
50 Reps
@10
9
Single Arm High Row (Cable)
1 Set
50 Reps
@10
Day 2
1
Dumbbell Row
1 Set
50 Reps
@8
2
Arnold Press
1 Set
50 Reps
@8
3
Bench Press (Dumbbell)
1 Set
50 Reps
@8
4
Wrist Curls
2 Sets
50 Reps
@8
5
Hammer Curl
1 Set
50 Reps
@10
6
Wide Grip Pull-Up
1 Set
50 Reps
@10
7
Dips Between Chairs
1 Set
50 Reps
@10
8
Deadlift (Dumbbell)
1 Set
50 Reps
@10
9
Wide Grip Rear Pull-Up
1 Set
50 Reps
@10
Day 3
1
Sit Up
1 Set
100 Reps
@10
2
Plank
3 Sets
2 mins
@10
3
Push Up
1 Set
50 Reps
@10
4
Dead Hang
1 Set
5 Reps
@10
5
Side Plank
2 Sets
1 mins
@10
6
Hollow Rock
2 Sets
1 mins
@10
7
Reverse Plank
2 Sets
1 mins
@10
8
Russian Twist
2 Sets
25 Reps
@10
9
Hanging Leg Raise
3 Sets
10 Reps
@8