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My routine to train for the Grand National
by Owen S.
Program Description
God did🙏🛐🤲🔥🫡
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
May 02, 2024 01:27
Last Edited
May 09, 2024 03:16
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Week 1
1 / 4 Weeks
Day 2
1
Bicep Curl (Barbell)
3 Sets
8-12 Reps
2
Skull Crusher (EZ bar)
3 Sets
10-15 Reps
3
Single Arm Overhead Tricep Extension
3 Sets
10-15 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5
Bulgarian Split Squat (Barbell)
3 Sets
5-10 Reps
6
Walking Lunge (Dumbbell)
3 Sets
10-15 Reps
7
Romanian Deadlift (Dumbbell)
3 Sets
5-10 Reps
Day 3
1
Pull-Up (Weighted)
3 Sets
5-10 Reps
2
Pullover (Dumbbell)
3 Sets
15-20 Reps
3
Single Arm Row (Dumbbell)
3 Sets
5-10 Reps
4
Bench Press (Barbell)
3 Sets
5-10 Reps
5
Incline Chest Fly (Dumbbell)
3 Sets
15-20 Reps
6
Hanging Leg Raise
3 Sets
5-10 Reps
7
Crunch Machine
3 Sets
10-15 Reps
Day 4
1
Alternating Dumbbell Curl
3 Sets
8-12 Reps
2
Skull Crusher (EZ bar)
3 Sets
10-15 Reps
3
Single Arm Overhead Tricep Extension
3 Sets
10-15 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5
Bulgarian Split Squat (Barbell)
3 Sets
5-10 Reps
6
Walking Lunge (Dumbbell)
3 Sets
10-15 Reps
7
Romanian Deadlift (Dumbbell)
3 Sets
5-10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5-10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
5-10 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
15-20 Reps
4
Wide Grip Pull-Up
3 Sets
5-10 Reps
5
Single Arm Row (Dumbbell)
3 Sets
5-10 Reps
6
Hanging Leg Raise
3 Sets
5-10 Reps
7
Crunch Machine
3 Sets
10-15 Reps
Day 6
1
Bicep Curl (Barbell)
3 Sets
8-12 Reps
2
Skull Crusher (EZ bar)
3 Sets
10-15 Reps
3
Single Arm Overhead Tricep Extension
3 Sets
10-15 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5
Bulgarian Split Squat (Barbell)
3 Sets
5-10 Reps
6
Walking Lunge (Dumbbell)
3 Sets
10-15 Reps
7
Romanian Deadlift (Dumbbell)
3 Sets
5-10 Reps
Day 5
1
Bench Press (Barbell)
3 Sets
5-10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
5-10 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
15-20 Reps
4
Wide Grip Pull-Up
3 Sets
5-10 Reps
5
Single Arm Row (Dumbbell)
3 Sets
5-10 Reps
6
Hanging Leg Raise
3 Sets
5-10 Reps
7
Crunch Machine
3 Sets
10-15 Reps
Day 2
1
Bicep Curl (Barbell)
3 Sets
8-12 Reps
2
Skull Crusher (EZ bar)
3 Sets
10-15 Reps
3
Single Arm Overhead Tricep Extension
3 Sets
10-15 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5
Bulgarian Split Squat (Barbell)
3 Sets
5-10 Reps
6
Walking Lunge (Dumbbell)
3 Sets
10-15 Reps
7
Romanian Deadlift (Dumbbell)
3 Sets
5-10 Reps
Day 3
1
Pull-Up (Weighted)
3 Sets
5-10 Reps
2
Pullover (Dumbbell)
3 Sets
15-20 Reps
3
Single Arm Row (Dumbbell)
3 Sets
5-10 Reps
4
Bench Press (Barbell)
3 Sets
5-10 Reps
5
Incline Chest Fly (Dumbbell)
3 Sets
15-20 Reps
6
Hanging Leg Raise
3 Sets
5-10 Reps
7
Crunch Machine
3 Sets
10-15 Reps
Day 4
1
Alternating Dumbbell Curl
3 Sets
8-12 Reps
2
Skull Crusher (EZ bar)
3 Sets
10-15 Reps
3
Single Arm Overhead Tricep Extension
3 Sets
10-15 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5
Bulgarian Split Squat (Barbell)
3 Sets
5-10 Reps
6
Walking Lunge (Dumbbell)
3 Sets
10-15 Reps
7
Romanian Deadlift (Dumbbell)
3 Sets
5-10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5-10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
5-10 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
15-20 Reps
4
Wide Grip Pull-Up
3 Sets
5-10 Reps
5
Single Arm Row (Dumbbell)
3 Sets
5-10 Reps
6
Hanging Leg Raise
3 Sets
5-10 Reps
7
Crunch Machine
3 Sets
10-15 Reps
Day 6
1
Bicep Curl (Barbell)
3 Sets
8-12 Reps
2
Skull Crusher (EZ bar)
3 Sets
10-15 Reps
3
Single Arm Overhead Tricep Extension
3 Sets
10-15 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5
Bulgarian Split Squat (Barbell)
3 Sets
5-10 Reps
6
Walking Lunge (Dumbbell)
3 Sets
10-15 Reps
7
Romanian Deadlift (Dumbbell)
3 Sets
5-10 Reps
Day 5
1
Bench Press (Barbell)
3 Sets
5-10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
5-10 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
15-20 Reps
4
Wide Grip Pull-Up
3 Sets
5-10 Reps
5
Single Arm Row (Dumbbell)
3 Sets
5-10 Reps
6
Hanging Leg Raise
3 Sets
5-10 Reps
7
Crunch Machine
3 Sets
10-15 Reps
Day 3
1
Pull-Up (Weighted)
3 Sets
5-10 Reps
2
Pullover (Dumbbell)
3 Sets
15-20 Reps
3
Single Arm Row (Dumbbell)
3 Sets
5-10 Reps
4
Bench Press (Barbell)
3 Sets
5-10 Reps
5
Incline Chest Fly (Dumbbell)
3 Sets
15-20 Reps
6
Hanging Leg Raise
3 Sets
5-10 Reps
7
Crunch Machine
3 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5-10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
5-10 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
15-20 Reps
4
Wide Grip Pull-Up
3 Sets
5-10 Reps
5
Single Arm Row (Dumbbell)
3 Sets
5-10 Reps
6
Hanging Leg Raise
3 Sets
5-10 Reps
7
Crunch Machine
3 Sets
10-15 Reps
Day 2
1
Bicep Curl (Barbell)
3 Sets
8-12 Reps
2
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
3
Skull Crusher (EZ bar)
3 Sets
10-15 Reps
4
Single Arm Overhead Tricep Extension
3 Sets
10-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6
Bulgarian Split Squat (Barbell)
3 Sets
5-10 Reps
7
Walking Lunge (Dumbbell)
3 Sets
10-15 Reps
8
Romanian Deadlift (Dumbbell)
3 Sets
5-10 Reps
Day 4
1
Alternating Dumbbell Curl
3 Sets
8-12 Reps
2
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
3
Skull Crusher (EZ bar)
3 Sets
10-15 Reps
4
Single Arm Overhead Tricep Extension
3 Sets
10-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6
Bulgarian Split Squat (Barbell)
3 Sets
5-10 Reps
7
Walking Lunge (Dumbbell)
3 Sets
10-15 Reps
8
Romanian Deadlift (Dumbbell)
3 Sets
5-10 Reps
Day 6
1
Bicep Curl (Barbell)
3 Sets
8-12 Reps
2
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
3
Skull Crusher (EZ bar)
3 Sets
10-15 Reps
4
Single Arm Overhead Tricep Extension
3 Sets
10-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6
Bulgarian Split Squat (Barbell)
3 Sets
5-10 Reps
7
Walking Lunge (Dumbbell)
3 Sets
10-15 Reps
8
Romanian Deadlift (Dumbbell)
3 Sets
5-10 Reps
Day 5
1
Bench Press (Barbell)
3 Sets
5-10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
5-10 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
15-20 Reps
4
Wide Grip Pull-Up
3 Sets
5-10 Reps
5
Single Arm Row (Dumbbell)
3 Sets
5-10 Reps
6
Hanging Leg Raise
3 Sets
5-10 Reps
7
Crunch Machine
3 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5-10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
5-10 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
15-20 Reps
4
Wide Grip Pull-Up
3 Sets
5-10 Reps
5
Single Arm Row (Dumbbell)
3 Sets
5-10 Reps
6
Hanging Leg Raise
3 Sets
5-10 Reps
7
Crunch Machine
3 Sets
10-15 Reps
Day 3
1
Pull-Up (Weighted)
3 Sets
5-10 Reps
2
Pullover (Dumbbell)
3 Sets
15-20 Reps
3
Single Arm Row (Dumbbell)
3 Sets
5-10 Reps
4
Bench Press (Barbell)
3 Sets
5-10 Reps
5
Incline Chest Fly (Dumbbell)
3 Sets
15-20 Reps
6
Hanging Leg Raise
3 Sets
5-10 Reps
7
Crunch Machine
3 Sets
10-15 Reps
Day 5
1
Bench Press (Barbell)
3 Sets
5-10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
5-10 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
15-20 Reps
4
Wide Grip Pull-Up
3 Sets
5-10 Reps
5
Single Arm Row (Dumbbell)
3 Sets
5-10 Reps
6
Hanging Leg Raise
3 Sets
5-10 Reps
7
Crunch Machine
3 Sets
10-15 Reps
Day 2
1
Bicep Curl (Barbell)
3 Sets
8-12 Reps
2
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
3
Skull Crusher (EZ bar)
3 Sets
10-15 Reps
4
Single Arm Overhead Tricep Extension
3 Sets
10-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6
Bulgarian Split Squat (Barbell)
3 Sets
5-10 Reps
7
Walking Lunge (Dumbbell)
3 Sets
10-15 Reps
8
Romanian Deadlift (Dumbbell)
3 Sets
5-10 Reps
Day 4
1
Alternating Dumbbell Curl
3 Sets
8-12 Reps
2
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
3
Skull Crusher (EZ bar)
3 Sets
10-15 Reps
4
Single Arm Overhead Tricep Extension
3 Sets
10-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6
Bulgarian Split Squat (Barbell)
3 Sets
5-10 Reps
7
Walking Lunge (Dumbbell)
3 Sets
10-15 Reps
8
Romanian Deadlift (Dumbbell)
3 Sets
5-10 Reps
Day 6
1
Bicep Curl (Barbell)
3 Sets
8-12 Reps
2
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
3
Skull Crusher (EZ bar)
3 Sets
10-15 Reps
4
Single Arm Overhead Tricep Extension
3 Sets
10-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6
Bulgarian Split Squat (Barbell)
3 Sets
5-10 Reps
7
Walking Lunge (Dumbbell)
3 Sets
10-15 Reps
8
Romanian Deadlift (Dumbbell)
3 Sets
5-10 Reps