logo
Muz
by Lachlan yule
2 athletes joined
Program Description
Designed to build a strength base, focused predominately on the lower body.
Program Overview
Level
Intermediate
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
70 minutes
Created
Jan 19, 2024 06:33
Last Edited
May 07, 2024 10:14
down_app
Week 1
1 / 6 Weeks
Day 2
1
Back Extension (Weighted)
3 Sets
12 Reps
@7
2
Oblique Crunch
3 Sets
15 Reps
@7
3
Abs Crunch (Weighted)
3 Sets
15 Reps
@7.5
4
Plank
3 Sets
1 mins
@6
5
Side Plank
3 Sets
0.5 mins
@7
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
15 Reps
12 Reps
12 Reps
12 Reps
@6.5
@7
@7.5
@8
2
Lat Pulldown
6 Sets
15 Reps
@7
3
Good Morning
3 Sets
10 Reps
@7
Day 4
1
Bench Press (Barbell)
1 Set
3 Sets
15 Reps
12 Reps
@6
@6.5
2
Military Press (Barbell)
3 Sets
15 Reps
@6
3
Tricep Rope Push Down (Cable)
4 Sets
15 Reps
@6
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
@6
@6.5
@7
@7.5
@8
2
Leg Press
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@6.5
@7
@7.5
3
Leg Extension
5 Sets
15 Reps
@7
Day 2
1
Back Extension (Weighted)
3 Sets
12 Reps
@7.5
2
Oblique Crunch
3 Sets
15 Reps
@7.5
3
Abs Crunch (Weighted)
3 Sets
15 Reps
@8
4
Plank
3 Sets
1 mins
@6.5
5
Side Plank
3 Sets
0.5 mins
@7.5
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
15 Reps
12 Reps
12 Reps
@7
@7.5
@8
2
Lat Pulldown
6 Sets
15 Reps
@7.5
3
Good Morning
3 Sets
10 Reps
@7.5
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
@6.5
@7
@7.5
@7.5
@8
2
Leg Press
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6.5
@7
@7.5
@7.5
3
Leg Extension
5 Sets
15 Reps
@7.5
Day 4
1
Bench Press (Barbell)
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@7
2
Military Press (Barbell)
3 Sets
15 Reps
@6.5
3
Tricep Rope Push Down (Cable)
4 Sets
15 Reps
@6.5
Day 2
1
Back Extension (Weighted)
3 Sets
12 Reps
@7
2
Oblique Crunch
3 Sets
15 Reps
@7
3
Abs Crunch (Weighted)
3 Sets
15 Reps
@7.5
4
Plank
3 Sets
1 mins
@6
5
Side Plank
3 Sets
0.5 mins
@7
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
15 Reps
12 Reps
12 Reps
12 Reps
@6.5
@7
@7.5
@8
2
Lat Pulldown
6 Sets
15 Reps
@7
3
Good Morning
3 Sets
10 Reps
@7
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
@6
@6.5
@7
@7.5
@8
2
Leg Press
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@6.5
@7
@7.5
3
Leg Extension
5 Sets
15 Reps
@7
Day 4
1
Bench Press (Barbell)
1 Set
3 Sets
15 Reps
12 Reps
@6
@6.5
2
Military Press (Barbell)
3 Sets
15 Reps
@6
3
Tricep Rope Push Down (Cable)
4 Sets
15 Reps
@6
Day 1
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
2
Box Jump
3 Sets
15 Reps
@7
3
Goblet Squat
3 Sets
15 Reps
@7
Day 2
1
Sit Up
2 Sets
2 Sets
25 Reps
30 Reps
@6
@7
2
Russian Twist
4 Sets
30 Reps
@6
3
Decline Crunch
4 Sets
15 Reps
@7
Day 3
1
Deadlift (Barbell)
2 Sets
2 Sets
1 Set
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
2
Seated Row (Cable)
3 Sets
15 Reps
@7
3
Hip Thrust (Barbell)
1 Set
3 Sets
1 Set
20 Reps
15 Reps
12 Reps
@6.5
@7
@7.5
Day 4
1
Bench Press (Barbell)
4 Sets
15 Reps
@7
2
Thruster (Barbell)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
@6
@6.5
@7
3
Push Up (Weighted)
3 Sets
15 Reps
@7
Day 1
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
15 Reps
12 Reps
10 Reps
@7.5
@8
@8.5
2
Box Jump
3 Sets
15 Reps
@8
3
Goblet Squat
3 Sets
15 Reps
@8
Day 2
1
Sit Up
2 Sets
2 Sets
25 Reps
30 Reps
@6.5
@7.5
2
Russian Twist
4 Sets
30 Reps
@7
3
Decline Crunch
4 Sets
15 Reps
@7
Day 3
1
Deadlift (Barbell)
2 Sets
2 Sets
1 Set
15 Reps
12 Reps
10 Reps
@7.5
@8
@8.5
2
Seated Row (Cable)
3 Sets
15 Reps
@7.5
3
Hip Thrust (Barbell)
1 Set
3 Sets
1 Set
20 Reps
15 Reps
12 Reps
@7
@7.5
@8
Day 4
1
Bench Press (Barbell)
4 Sets
15 Reps
@7.5
2
Thruster (Barbell)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
@6.5
@7
@7.5
3
Push Up (Weighted)
3 Sets
15 Reps
@8
Day 1
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
15 Reps
12 Reps
10 Reps
@7.5
@8
@8.5
2
Box Jump
3 Sets
15 Reps
@8
3
Goblet Squat
3 Sets
15 Reps
@8
Day 2
1
Sit Up
2 Sets
2 Sets
25 Reps
30 Reps
@6.5
@7.5
2
Russian Twist
4 Sets
30 Reps
@7
3
Decline Crunch
4 Sets
15 Reps
@8
Day 3
1
Deadlift (Barbell)
2 Sets
2 Sets
1 Set
15 Reps
12 Reps
10 Reps
@7.5
@8
@8.5
2
Seated Row (Cable)
3 Sets
15 Reps
@8
3
Hip Thrust (Barbell)
1 Set
3 Sets
1 Set
20 Reps
15 Reps
12 Reps
@7
@7.5
@8
Day 4
1
Bench Press (Barbell)
4 Sets
15 Reps
@8
2
Thruster (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
@8
3
Push Up (Weighted)
3 Sets
15 Reps
@9