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neuro
by Max V.
Program Description
gains
Program Overview
Level
Intermediate, Novice
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Mar 04, 2024 06:43
Last Edited
May 08, 2024 02:23
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Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
15 Reps
@9
2
Lat Pulldown
3 Sets
15 Reps
@9
3
Chest Press (Machine)
3 Sets
15 Reps
@9
4
Barbell Row
3 Sets
15 Reps
@9
5
Pec Deck (Machine)
3 Sets
15 Reps
@10
6
Lat Prayer
3 Sets
15 Reps
@10
Day 2
1
Seated Hamstring Curl
3 Sets
15 Reps
@9
2
Squat (Smith Machine)
3 Sets
8 Reps
@9
3
Leg Extension
3 Sets
15 Reps
@9
4
Standing Calf Raise
3 Sets
15 Reps
@9
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
15 Reps
@9
2
Bulgarian Split Squat (Dumbbell)
2 Sets
15 Reps
@9
3
Leg Press
3 Sets
15 Reps
@9
4
Standing Calf Raise
2 Sets
15 Reps
@10
Day 3
1
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
15 Reps
@9
2
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@9
3
Sikahauis
3 Sets
24 Reps
@8-10
4
Tricep Extension (Cable)
3 Sets
15 Reps
@9
5
Lateral Raise (Cable)
3 Sets
15 Reps
@9
6
Shrug (Barbell)
3 Sets
15 Reps
@7
Day 6
1
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
2
Bicep Curl (Barbell)
3 Sets
15 Reps
@9
3
Upright Row (Cable)
3 Sets
15 Reps
@9
4
Tricep Pushdown (Cable)
3 Sets
15 Reps
@9
Day 4
1
Bench Press (Barbell)
3 Sets
10 Reps
@9
2
Chin-Up (Bodyweight)
1 Set
20 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
@9
4
Chest Supported Row (Machine)
3 Sets
15 Reps
@9
5
Pec Deck (Machine)
3 Sets
15 Reps
@9
6
Lat Pulldown (Single Arm)
3 Sets
15 Reps
@9
Day 6
1
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
2
Bicep Curl (Barbell)
3 Sets
15 Reps
@9
3
Upright Row (Cable)
3 Sets
15 Reps
@9
4
Tricep Pushdown (Cable)
3 Sets
15 Reps
@9
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
@9
2
Lat Pulldown
3 Sets
10 Reps
@9
3
Chest Press (Machine)
3 Sets
15 Reps
@9
4
Barbell Row
3 Sets
15 Reps
@9
5
Pec Deck (Machine)
3 Sets
15 Reps
@10
6
Lat Prayer
3 Sets
15 Reps
@10
Day 2
1
Seated Hamstring Curl
3 Sets
10 Reps
@9
2
Squat (Smith Machine)
3 Sets
6 Reps
@9
3
Leg Extension
3 Sets
15 Reps
@9
4
Standing Calf Raise
3 Sets
15 Reps
@9
Day 3
1
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
10 Reps
@9
2
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@9
3
Sikahauis
3 Sets
24 Reps
@8-10
4
Tricep Extension (Cable)
3 Sets
15 Reps
@9
5
Lateral Raise (Cable)
3 Sets
15 Reps
@9
6
Shrug (Barbell)
3 Sets
15 Reps
@7
Day 4
1
Bench Press (Barbell)
3 Sets
8 Reps
@9
2
Chin-Up (Bodyweight)
1 Set
20 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
@9
4
Chest Supported Row (Machine)
3 Sets
15 Reps
@9
5
Pec Deck (Machine)
3 Sets
15 Reps
@9
6
Lat Pulldown (Single Arm)
3 Sets
15 Reps
@9
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9
2
Bulgarian Split Squat (Dumbbell)
2 Sets
15 Reps
@9
3
Leg Press
3 Sets
15 Reps
@9
4
Standing Calf Raise
2 Sets
15 Reps
@10
Day 3
1
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
15 Reps
@9
2
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@9
3
Sikahauis
3 Sets
24 Reps
@8-10
4
Tricep Extension (Cable)
3 Sets
15 Reps
@9
5
Lateral Raise (Cable)
3 Sets
15 Reps
@9
6
Shrug (Barbell)
3 Sets
15 Reps
@7
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
15 Reps
@9
2
Bulgarian Split Squat (Dumbbell)
2 Sets
15 Reps
@9
3
Leg Press
3 Sets
15 Reps
@9
4
Standing Calf Raise
2 Sets
15 Reps
@10
Day 6
1
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
2
Bicep Curl (Barbell)
3 Sets
15 Reps
@9
3
Upright Row (Cable)
3 Sets
15 Reps
@9
4
Tricep Pushdown (Cable)
3 Sets
15 Reps
@9
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
6 Reps
@9
2
Lat Pulldown
3 Sets
8 Reps
@9
3
Chest Press (Machine)
3 Sets
15 Reps
@9
4
Barbell Row
3 Sets
15 Reps
@9
5
Pec Deck (Machine)
3 Sets
15 Reps
@10
6
Lat Prayer
3 Sets
15 Reps
@10
Day 2
1
Seated Hamstring Curl
3 Sets
15 Reps
@9
2
Squat (Smith Machine)
3 Sets
6 Reps
@9
3
Leg Extension
3 Sets
15 Reps
@9
4
Standing Calf Raise
3 Sets
15 Reps
@9
Day 4
1
Bench Press (Barbell)
3 Sets
6 Reps
@9
2
Chin-Up (Bodyweight)
1 Set
20 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
@9
4
Chest Supported Row (Machine)
3 Sets
15 Reps
@9
5
Pec Deck (Machine)
3 Sets
15 Reps
@9
6
Lat Pulldown (Single Arm)
3 Sets
15 Reps
@9
Day 3
1
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
15 Reps
@9
2
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@9
3
Sikahauis
3 Sets
24 Reps
@8-10
4
Tricep Extension (Cable)
3 Sets
15 Reps
@9
5
Lateral Raise (Cable)
3 Sets
15 Reps
@9
6
Shrug (Barbell)
3 Sets
15 Reps
@7
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
15 Reps
@9
2
Bulgarian Split Squat (Dumbbell)
2 Sets
15 Reps
@9
3
Leg Press
3 Sets
15 Reps
@9
4
Standing Calf Raise
2 Sets
15 Reps
@10
Day 6
1
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
2
Bicep Curl (Barbell)
3 Sets
15 Reps
@9
3
Upright Row (Cable)
3 Sets
15 Reps
@9
4
Tricep Pushdown (Cable)
3 Sets
15 Reps
@9
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
4 Reps
6 Reps
8 Reps
@9
@9
@9
2
Lat Pulldown
3 Sets
15 Reps
@9
3
Chest Press (Machine)
3 Sets
15 Reps
@9
4
Barbell Row
3 Sets
15 Reps
@9
5
Pec Deck (Machine)
3 Sets
15 Reps
@10
6
Lat Prayer
3 Sets
15 Reps
@10
Day 2
1
Seated Hamstring Curl
3 Sets
15 Reps
@9
2
Squat (Smith Machine)
3 Sets
4 Reps
@9
3
Leg Extension
3 Sets
15 Reps
@9
4
Standing Calf Raise
3 Sets
15 Reps
@9
Day 4
1
Bench Press (Barbell)
3 Sets
4 Reps
@9
2
Chin-Up (Bodyweight)
1 Set
20 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
@9
4
Chest Supported Row (Machine)
3 Sets
15 Reps
@9
5
Pec Deck (Machine)
3 Sets
15 Reps
@9
6
Lat Pulldown (Single Arm)
3 Sets
15 Reps
@9