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My ADHD made me do this
by John M.
11 athletes joined
Program Description
Never get bored, but get bigger and stronger, and use every dang piece of equipment in the gym. Add arms to whatever day you like. I like heavy ez curls and heavy skull crushers to day 2 (1st UB day of the week) and cable bi and tri on day 4 (second upper body day). I usually do reverse squats and other hip flexor work plus calves to finish off lower body days. Core work I do during rest periods because I have puppy brain and can't sit still for two minutes but up to you when you mix in abs/core/accessories. Lower body warm-up options: Treadmill/bike/rower 5-10min Hip mobility exercises Kettlebell swings 2×10 Box jumps 2×4 Lat lunge 1-2×10 Curtsy Lunges 1-2×10 Single leg deadlift 1-2×10 Sled push/pull ×2 Lower body finisher options: Split Squat jumps Reverse squats Calf raises Upper body warm-up options: Walk/bike/rower Arm circles Shoulder dislocation Lu raises Lock 3 Banded pull aparts w/ 5-10 second holds Upside down, kettlebell presses
Program Overview
Level
Beginner, Novice, Intermediate
Goal
Athletics, Bodybuilding, Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
70 minutes
Created
Jun 10, 2024 02:29
Last Edited
Jun 14, 2024 11:54
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Week 1
1 / 4 Weeks
Day 3
1
Front Squat (Barbell)
4 Sets
8 Reps
70%
2
Lunge (Barbell)
3 Sets
6 Reps
75%
3
Deadlift (Barbell)
4 Sets
3 Reps
85%
Day 1
1
Squat (Barbell)
3 Sets
1 Set
1 Set
1 Set
1 Reps
3 Reps
6 Reps
18 Reps
90%
85%
75%
50%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
3
Romanian Deadlift (Barbell)
4 Sets
8 Reps
70%
Day 2
1
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
6 Reps
@8
2
Barbell Row
4 Sets
2 Sets
4 Reps
6 Reps
85%
75%
3
Bench Press (Barbell)
3 Sets
1 Set
1 Set
2 Sets
1 Set
1 Reps
3 Reps
6 Reps
6 Reps
18 Reps
95%
85%
80%
75%
55%
Day 4
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
2
Seated Row (Machine)
4 Sets
10 Reps
75%
3
Bench Press (Paused)
1 Set
2 Sets
1 Set
5 Reps
10 Reps
15 Reps
85%
75%
65%
4
Overhead Press (Barbell)
4 Sets
6 Reps
75%
Day 1
1
Safety Bar Squat
4 Sets
8 Reps
75%
2
Hack Squat
4 Sets
8 Reps
@8
3
Romanian Deadlift (Barbell)
4 Sets
8 Reps
70%
Day 3
1
Squat (Paused)
4 Sets
6 Reps
75%
2
Split Squat (Barbell)
3 Sets
6 Reps
75%
3
Sumo Deadlift (Barbell)
4 Sets
3 Reps
85%
Day 4
1
Lat Pulldown
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
2
Dumbbell Row
1 Set
1 Set
1 Set
15 Reps
10 Reps
5 Reps
50%
60%
70%
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
10 Reps
5 Reps
50%
60%
70%
4
Bench Press (Paused)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
80%
75%
70%
Day 2
1
Barbell Row
4 Sets
2 Sets
6 Reps
8 Reps
75%
70%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
4 Reps
6 Reps
7 Reps
8 Reps
12 Reps
85%
80%
75%
70%
65%
3
Chin-Up (Bodyweight)
3 Sets
8 Reps
@8
Day 3
1
Front Squat (Barbell)
4 Sets
8 Reps
70%
2
Lunge (Barbell)
3 Sets
6 Reps
75%
3
Trap Bar Deadlift
4 Sets
3 Reps
85%
Day 1
1
Squat (Barbell)
3 Sets
1 Set
1 Set
1 Set
1 Reps
3 Reps
6 Reps
18 Reps
95%
85%
75%
50%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
3
Romanian Deadlift (Barbell)
4 Sets
8 Reps
70%
Day 2
1
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
6 Reps
@8
2
Barbell Row
4 Sets
2 Sets
4 Reps
6 Reps
85%
75%
3
Bench Press (Barbell)
3 Sets
1 Set
1 Set
2 Sets
1 Set
1 Reps
3 Reps
6 Reps
6 Reps
18 Reps
95%
85%
80%
75%
55%
Day 4
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
2
Seated Row (Machine)
4 Sets
10 Reps
75%
3
Bench Press (Paused)
1 Set
2 Sets
1 Set
5 Reps
10 Reps
15 Reps
85%
75%
65%
4
Overhead Press (Barbell)
4 Sets
6 Reps
75%
Day 1
1
Safety Bar Squat
4 Sets
8 Reps
75%
2
Hack Squat
4 Sets
8 Reps
@8
3
Romanian Deadlift (Barbell)
4 Sets
8 Reps
70%
Day 3
1
Squat (Paused)
4 Sets
6 Reps
75%
2
Split Squat (Barbell)
3 Sets
6 Reps
75%
3
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
10 Reps
50%
60%
70%
80%
Day 4
1
Lat Pulldown
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
2
Dumbbell Row
1 Set
1 Set
1 Set
15 Reps
10 Reps
5 Reps
50%
60%
70%
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
10 Reps
5 Reps
50%
60%
70%
4
Bench Press (Paused)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
80%
75%
70%
Day 2
1
Barbell Row
4 Sets
2 Sets
6 Reps
8 Reps
75%
70%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
4 Reps
6 Reps
7 Reps
8 Reps
12 Reps
85%
80%
75%
70%
65%
3
Chin-Up (Bodyweight)
3 Sets
8 Reps
@8