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Nasser program
by
2 athletes joined
Program Description
sculpting & cutting
Program Overview
Level
Intermediate
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Apr 27, 2024 10:29
Last Edited
Jun 11, 2024 07:35
down_app
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
12+ Reps
@10
2
Chest Fly (Machine)
3 Sets
12 Reps
@10
3
Bench Press (Barbell)
3 Sets
12 Reps
@10
4
Decline Bench Press (Barbell)
3 Sets
12 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@10
6
French Press
3 Sets
12 Reps
@10
7
Single Arm Overhead Tricep Extension
3 Sets
12 Reps
@10
Day 2
1
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
5 Reps
@10
3
Wide Grip Lat Pulldown
3 Sets
10 Reps
@10
4
Underhand Lat Pulldown
3 Sets
10 Reps
@10
5
Back Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
@10
@10
6
Single Arm Iso Row
3 Sets
12 Reps
@10
7
Pullover (Dumbbell)
3 Sets
12 Reps
@10
8
Spider Curl
3 Sets
10 Reps
@10
9
Hammer Curl
3 Sets
8 Reps
@10
10
Incline Curl (Dumbbell)
3 Sets
10 Reps
@10
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
2
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@10
3
Push Up
3 Sets
10 Reps
@10
4
Shoulder Press (Machine)
3 Sets
12 Reps
@10
5
Face Pull
3 Sets
1 Set
12 Reps
15 Reps
@10
@10
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
7
Face Pull
4 Sets
12 Reps
@10
8
Push Up
3 Sets
10 Reps
@10
9
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@10
10
Landmine Press
3 Sets
10 Reps
@10
11
Shoulder Press (Machine)
4 Sets
12 Reps
@10
12
Lateral Raise (Machine)
4 Sets
12 Reps
@10
13
Dead Hang
1 Set
AMRAP
@10
Day 3
1
Hip Adductor (Machine)
1 Set
AMRAP
@10
2
Standing Calf Raise
2 Sets
AMRAP
@10
3
Romanian Deadlift (Barbell)
2 Sets
5 Reps
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Decline Crunch (Weighted)
2 Sets
AMRAP
@10
6
Hack Squat
3 Sets
12 Reps
@10
7
Glute Bridge (Bodyweight)
3 Sets
15 Reps
@10
8
Leg Extension
3 Sets
12 Reps
@10
9
Leg Curl
3 Sets
12 Reps
@10
10
Farmer's Walk (Weighted)
3 Sets
24 Reps
@10
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
12+ Reps
@10
2
Chest Fly (Machine)
3 Sets
12 Reps
@10
3
Bench Press (Barbell)
3 Sets
12 Reps
@10
4
Decline Bench Press (Barbell)
3 Sets
12 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@10
6
French Press
3 Sets
12 Reps
@10
7
Single Arm Overhead Tricep Extension
3 Sets
12 Reps
@10
Day 2
1
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
5 Reps
@10
3
Wide Grip Lat Pulldown
3 Sets
10 Reps
@10
4
Underhand Lat Pulldown
3 Sets
10 Reps
@10
5
Back Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
@10
@10
6
Single Arm Iso Row
3 Sets
12 Reps
@10
7
Pullover (Dumbbell)
3 Sets
12 Reps
@10
8
Spider Curl
3 Sets
10 Reps
@10
9
Hammer Curl
3 Sets
8 Reps
@10
10
Incline Curl (Dumbbell)
3 Sets
10 Reps
@10
Day 3
1
Hip Adductor (Machine)
1 Set
AMRAP
@10
2
Standing Calf Raise
2 Sets
AMRAP
@10
3
Romanian Deadlift (Barbell)
2 Sets
5 Reps
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Decline Crunch (Weighted)
2 Sets
AMRAP
@10
6
Hack Squat
3 Sets
12 Reps
@10
7
Glute Bridge (Bodyweight)
3 Sets
15 Reps
@10
8
Leg Extension
3 Sets
12 Reps
@10
9
Leg Curl
3 Sets
12 Reps
@10
10
Farmer's Walk (Weighted)
3 Sets
24 Reps
@10
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
2
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@10
3
Push Up
3 Sets
10 Reps
@10
4
Shoulder Press (Machine)
3 Sets
12 Reps
@10
5
Face Pull
3 Sets
1 Set
12 Reps
15 Reps
@10
@10
6
Lateral Raise (Machine)
3 Sets
12 Reps
@10
7
One Arm Lateral Raise (Dumbbell)
4 Sets
12 Reps
@10
8
Dead Hang
1 Set
AMRAP
@10
9
Front Raise
4 Sets
12 Reps
@10
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
12+ Reps
@10
2
Chest Fly (Machine)
3 Sets
12 Reps
@10
3
Bench Press (Barbell)
3 Sets
12 Reps
@10
4
Decline Bench Press (Barbell)
3 Sets
12 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@10
6
French Press
3 Sets
12 Reps
@10
7
Single Arm Overhead Tricep Extension
3 Sets
12 Reps
@10
Day 2
1
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
5 Reps
@10
3
Wide Grip Lat Pulldown
3 Sets
10 Reps
@10
4
Underhand Lat Pulldown
3 Sets
10 Reps
@10
5
Back Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
@10
@10
6
Single Arm Iso Row
3 Sets
12 Reps
@10
7
Pullover (Dumbbell)
3 Sets
12 Reps
@10
8
Spider Curl
3 Sets
10 Reps
@10
9
Hammer Curl
3 Sets
8 Reps
@10
10
Incline Curl (Dumbbell)
3 Sets
10 Reps
@10
Day 3
1
Hip Adductor (Machine)
1 Set
AMRAP
@10
2
Standing Calf Raise
2 Sets
AMRAP
@10
3
Romanian Deadlift (Barbell)
2 Sets
5 Reps
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Decline Crunch (Weighted)
2 Sets
AMRAP
@10
6
Hack Squat
3 Sets
12 Reps
@10
7
Glute Bridge (Bodyweight)
3 Sets
15 Reps
@10
8
Leg Extension
3 Sets
12 Reps
@10
9
Leg Curl
3 Sets
12 Reps
@10
10
Farmer's Walk (Weighted)
3 Sets
24 Reps
@10
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
2
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@10
3
Push Up
3 Sets
10 Reps
@10
4
Shoulder Press (Machine)
3 Sets
12 Reps
@10
5
Face Pull
3 Sets
1 Set
12 Reps
15 Reps
@10
@10
6
Lateral Raise (Machine)
3 Sets
12 Reps
@10
7
One Arm Lateral Raise (Dumbbell)
4 Sets
12 Reps
@10
8
Dead Hang
1 Set
AMRAP
@10
9
Front Raise
4 Sets
12 Reps
@10
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
12+ Reps
@10
2
Chest Fly (Machine)
3 Sets
12 Reps
@10
3
Bench Press (Barbell)
3 Sets
12 Reps
@10
4
Decline Bench Press (Barbell)
3 Sets
12 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@10
6
French Press
3 Sets
12 Reps
@10
7
Single Arm Overhead Tricep Extension
3 Sets
12 Reps
@10
Day 2
1
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
5 Reps
@10
3
Wide Grip Lat Pulldown
3 Sets
10 Reps
@10
4
Underhand Lat Pulldown
3 Sets
10 Reps
@10
5
Back Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
@10
@10
6
Single Arm Iso Row
3 Sets
12 Reps
@10
7
Pullover (Dumbbell)
3 Sets
12 Reps
@10
8
Spider Curl
3 Sets
10 Reps
@10
9
Hammer Curl
3 Sets
8 Reps
@10
10
Incline Curl (Dumbbell)
3 Sets
10 Reps
@10
Day 3
1
Hip Adductor (Machine)
1 Set
AMRAP
@10
2
Standing Calf Raise
2 Sets
AMRAP
@10
3
Romanian Deadlift (Barbell)
2 Sets
5 Reps
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Decline Crunch (Weighted)
2 Sets
AMRAP
@10
6
Hack Squat
3 Sets
12 Reps
@10
7
Glute Bridge (Bodyweight)
3 Sets
15 Reps
@10
8
Leg Extension
3 Sets
12 Reps
@10
9
Leg Curl
3 Sets
12 Reps
@10
10
Farmer's Walk (Weighted)
3 Sets
24 Reps
@10
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
2
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@10
3
Push Up
3 Sets
10 Reps
@10
4
Shoulder Press (Machine)
3 Sets
12 Reps
@10
5
Face Pull
3 Sets
1 Set
12 Reps
15 Reps
@10
@10
6
Lateral Raise (Machine)
3 Sets
12 Reps
@10
7
One Arm Lateral Raise (Dumbbell)
4 Sets
12 Reps
@10
8
Dead Hang
1 Set
AMRAP
@10
9
Front Raise
4 Sets
12 Reps
@10
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
12+ Reps
@10
2
Chest Fly (Machine)
3 Sets
12 Reps
@10
3
Bench Press (Barbell)
3 Sets
12 Reps
@10
4
Decline Bench Press (Barbell)
3 Sets
12 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@10
6
French Press
3 Sets
12 Reps
@10
7
Single Arm Overhead Tricep Extension
3 Sets
12 Reps
@10
Day 2
1
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
5 Reps
@10
3
Wide Grip Lat Pulldown
3 Sets
10 Reps
@10
4
Underhand Lat Pulldown
3 Sets
10 Reps
@10
5
Back Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
@10
@10
6
Single Arm Iso Row
3 Sets
12 Reps
@10
7
Pullover (Dumbbell)
3 Sets
12 Reps
@10
8
Spider Curl
3 Sets
10 Reps
@10
9
Hammer Curl
3 Sets
8 Reps
@10
10
Incline Curl (Dumbbell)
3 Sets
10 Reps
@10
Day 3
1
Hip Adductor (Machine)
1 Set
AMRAP
@10
2
Standing Calf Raise
2 Sets
AMRAP
@10
3
Romanian Deadlift (Barbell)
2 Sets
5 Reps
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Decline Crunch (Weighted)
2 Sets
AMRAP
@10
6
Hack Squat
3 Sets
12 Reps
@10
7
Glute Bridge (Bodyweight)
3 Sets
15 Reps
@10
8
Leg Extension
3 Sets
12 Reps
@10
9
Leg Curl
3 Sets
12 Reps
@10
10
Farmer's Walk (Weighted)
3 Sets
24 Reps
@10
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
2
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@10
3
Push Up
3 Sets
10 Reps
@10
4
Shoulder Press (Machine)
3 Sets
12 Reps
@10
5
Face Pull
3 Sets
1 Set
12 Reps
15 Reps
@10
@10
6
Lateral Raise (Machine)
3 Sets
12 Reps
@10
7
One Arm Lateral Raise (Dumbbell)
4 Sets
12 Reps
@10
8
Dead Hang
1 Set
AMRAP
@10
9
Front Raise
4 Sets
12 Reps
@10
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
12+ Reps
@10
2
Chest Fly (Machine)
3 Sets
12 Reps
@10
3
Bench Press (Barbell)
3 Sets
12 Reps
@10
4
Decline Bench Press (Barbell)
3 Sets
12 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@10
6
French Press
3 Sets
12 Reps
@10
7
Single Arm Overhead Tricep Extension
3 Sets
12 Reps
@10
Day 2
1
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
5 Reps
@10
3
Wide Grip Lat Pulldown
3 Sets
10 Reps
@10
4
Underhand Lat Pulldown
3 Sets
10 Reps
@10
5
Back Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
@10
@10
6
Single Arm Iso Row
3 Sets
12 Reps
@10
7
Pullover (Dumbbell)
3 Sets
12 Reps
@10
8
Spider Curl
3 Sets
10 Reps
@10
9
Hammer Curl
3 Sets
8 Reps
@10
10
Incline Curl (Dumbbell)
3 Sets
10 Reps
@10
Day 3
1
Hip Adductor (Machine)
1 Set
AMRAP
@10
2
Standing Calf Raise
2 Sets
AMRAP
@10
3
Romanian Deadlift (Barbell)
2 Sets
5 Reps
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Decline Crunch (Weighted)
2 Sets
AMRAP
@10
6
Hack Squat
3 Sets
12 Reps
@10
7
Glute Bridge (Bodyweight)
3 Sets
15 Reps
@10
8
Leg Extension
3 Sets
12 Reps
@10
9
Leg Curl
3 Sets
12 Reps
@10
10
Farmer's Walk (Weighted)
3 Sets
24 Reps
@10
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
2
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@10
3
Push Up
3 Sets
10 Reps
@10
4
Shoulder Press (Machine)
3 Sets
12 Reps
@10
5
Face Pull
3 Sets
1 Set
12 Reps
15 Reps
@10
@10
6
Lateral Raise (Machine)
3 Sets
12 Reps
@10
7
One Arm Lateral Raise (Dumbbell)
4 Sets
12 Reps
@10
8
Dead Hang
1 Set
AMRAP
@10
9
Front Raise
4 Sets
12 Reps
@10
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
12+ Reps
@10
2
Chest Fly (Machine)
3 Sets
12 Reps
@10
3
Bench Press (Barbell)
3 Sets
12 Reps
@10
4
Decline Bench Press (Barbell)
3 Sets
12 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@10
6
French Press
3 Sets
12 Reps
@10
7
Single Arm Overhead Tricep Extension
3 Sets
12 Reps
@10
Day 2
1
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
5 Reps
@10
3
Wide Grip Lat Pulldown
3 Sets
10 Reps
@10
4
Underhand Lat Pulldown
3 Sets
10 Reps
@10
5
Back Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
@10
@10
6
Single Arm Iso Row
3 Sets
12 Reps
@10
7
Pullover (Dumbbell)
3 Sets
12 Reps
@10
8
Spider Curl
3 Sets
10 Reps
@10
9
Hammer Curl
3 Sets
8 Reps
@10
10
Incline Curl (Dumbbell)
3 Sets
10 Reps
@10
Day 3
1
Hip Adductor (Machine)
1 Set
AMRAP
@10
2
Standing Calf Raise
2 Sets
AMRAP
@10
3
Romanian Deadlift (Barbell)
2 Sets
5 Reps
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Decline Crunch (Weighted)
2 Sets
AMRAP
@10
6
Hack Squat
3 Sets
12 Reps
@10
7
Glute Bridge (Bodyweight)
3 Sets
15 Reps
@10
8
Leg Extension
3 Sets
12 Reps
@10
9
Leg Curl
3 Sets
12 Reps
@10
10
Farmer's Walk (Weighted)
3 Sets
24 Reps
@10
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
2
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@10
3
Push Up
3 Sets
10 Reps
@10
4
Shoulder Press (Machine)
3 Sets
12 Reps
@10
5
Face Pull
3 Sets
1 Set
12 Reps
15 Reps
@10
@10
6
Lateral Raise (Machine)
3 Sets
12 Reps
@10
7
One Arm Lateral Raise (Dumbbell)
4 Sets
12 Reps
@10
8
Dead Hang
1 Set
AMRAP
@10
9
Front Raise
4 Sets
12 Reps
@10
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
12+ Reps
@10
2
Chest Fly (Machine)
3 Sets
12 Reps
@10
3
Bench Press (Barbell)
3 Sets
12 Reps
@10
4
Decline Bench Press (Barbell)
3 Sets
12 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@10
6
French Press
3 Sets
12 Reps
@10
7
Single Arm Overhead Tricep Extension
3 Sets
12 Reps
@10
Day 2
1
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
5 Reps
@10
3
Wide Grip Lat Pulldown
3 Sets
10 Reps
@10
4
Underhand Lat Pulldown
3 Sets
10 Reps
@10
5
Back Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
@10
@10
6
Single Arm Iso Row
3 Sets
12 Reps
@10
7
Pullover (Dumbbell)
3 Sets
12 Reps
@10
8
Spider Curl
3 Sets
10 Reps
@10
9
Hammer Curl
3 Sets
8 Reps
@10
10
Incline Curl (Dumbbell)
3 Sets
10 Reps
@10
Day 3
1
Hip Adductor (Machine)
1 Set
AMRAP
@10
2
Standing Calf Raise
2 Sets
AMRAP
@10
3
Romanian Deadlift (Barbell)
2 Sets
5 Reps
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Decline Crunch (Weighted)
2 Sets
AMRAP
@10
6
Hack Squat
3 Sets
12 Reps
@10
7
Glute Bridge (Bodyweight)
3 Sets
15 Reps
@10
8
Leg Extension
3 Sets
12 Reps
@10
9
Leg Curl
3 Sets
12 Reps
@10
10
Farmer's Walk (Weighted)
3 Sets
24 Reps
@10
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
2
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@10
3
Push Up
3 Sets
10 Reps
@10
4
Shoulder Press (Machine)
3 Sets
12 Reps
@10
5
Face Pull
3 Sets
1 Set
12 Reps
15 Reps
@10
@10
6
Lateral Raise (Machine)
3 Sets
12 Reps
@10
7
One Arm Lateral Raise (Dumbbell)
4 Sets
12 Reps
@10
8
Dead Hang
1 Set
AMRAP
@10
9
Front Raise
4 Sets
12 Reps
@10