logo
NEW year NEW gains 🤝🏼
by Laura S.
75 athletes joined
Program Description
This program will be a 3 day split day to get toned on every part of the body!
Program Overview
Level
Beginner
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
90 minutes
Created
Jan 02, 2024 11:08
Last Edited
Jun 22, 2024 05:32
down_app
Week 1
1 / 6 Weeks
Day 1
1
Seated Wide-Grip Row (Cable)
3 Sets
6 Reps
@10
2
Wide Grip Lat Pulldown
3 Sets
6 Reps
@10
3
Shoulder Press (Machine)
3 Sets
6 Reps
@10
4
Bicep Curl (EZ Bar)
3 Sets
6 Reps
@10
5
Abs Crunch (Weighted)
4 Sets
6 Reps
@10
Day 2
1
Split Squat (Smith Machine)
3 Sets
6 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
6 Reps
@10
3
Quad extensions
3 Sets
6 Reps
@10
4
Leg Extension
3 Sets
6 Reps
@10
5
Glute Bridge (Barbell)
3 Sets
6 Reps
@10
Day 3
1
Bench Press (Smith Machine)
3 Sets
6 Reps
@10
2
Chest Press (Machine)
3 Sets
6 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
6 Reps
@10
4
Clean Deadlift
3 Sets
6 Reps
@10
Day 1
1
Seated Wide-Grip Row (Cable)
3 Sets
6 Reps
@10
2
Wide Grip Lat Pulldown
3 Sets
6 Reps
@10
3
Shoulder Press (Machine)
3 Sets
6 Reps
@10
4
Bicep Curl (EZ Bar)
3 Sets
6 Reps
@10
5
Abs Crunch (Weighted)
4 Sets
6 Reps
@10
Day 2
1
Split Squat (Smith Machine)
3 Sets
6 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
6 Reps
@10
3
Quad extensions
3 Sets
6 Reps
@10
4
Leg Extension
3 Sets
6 Reps
@10
5
Glute Bridge (Barbell)
3 Sets
6 Reps
@10
Day 3
1
Bench Press (Smith Machine)
3 Sets
6 Reps
@10
2
Chest Press (Machine)
3 Sets
6 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
6 Reps
@10
4
Clean Deadlift
3 Sets
6 Reps
@10
5
Plank
3 Sets
1 mins
Day 1
1
Seated Wide-Grip Row (Cable)
3 Sets
6 Reps
@10
2
Wide Grip Lat Pulldown
3 Sets
6 Reps
@10
3
Shoulder Press (Machine)
3 Sets
6 Reps
@10
4
Bicep Curl (EZ Bar)
3 Sets
6 Reps
@10
5
Abs Crunch (Weighted)
4 Sets
6 Reps
@10
Day 2
1
Split Squat (Smith Machine)
3 Sets
6 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
6 Reps
@10
3
Quad extensions
3 Sets
6 Reps
@10
4
Leg Extension
3 Sets
6 Reps
@10
5
Glute Bridge (Barbell)
3 Sets
6 Reps
@10
Day 3
1
Bench Press (Smith Machine)
3 Sets
6 Reps
@10
2
Chest Press (Machine)
3 Sets
6 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
6 Reps
@10
4
Clean Deadlift
3 Sets
6 Reps
@10
Day 1
1
Seated Wide-Grip Row (Cable)
3 Sets
6 Reps
@10
2
Wide Grip Lat Pulldown
3 Sets
6 Reps
@10
3
Shoulder Press (Machine)
3 Sets
6 Reps
@10
4
Bicep Curl (EZ Bar)
3 Sets
6 Reps
@10
5
Abs Crunch (Weighted)
4 Sets
6 Reps
@10
Day 2
1
Split Squat (Smith Machine)
3 Sets
6 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
6 Reps
@10
3
Quad extensions
3 Sets
6 Reps
@10
4
Leg Extension
3 Sets
6 Reps
@10
5
Glute Bridge (Barbell)
3 Sets
6 Reps
@10
Day 3
1
Bench Press (Smith Machine)
3 Sets
6 Reps
@10
2
Chest Press (Machine)
3 Sets
6 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
6 Reps
@10
4
Clean Deadlift
3 Sets
6 Reps
@10
Day 1
1
Seated Wide-Grip Row (Cable)
3 Sets
6 Reps
@10
2
Wide Grip Lat Pulldown
3 Sets
6 Reps
@10
3
Shoulder Press (Machine)
3 Sets
6 Reps
@10
4
Bicep Curl (EZ Bar)
3 Sets
6 Reps
@10
5
Abs Crunch (Weighted)
4 Sets
6 Reps
@10
Day 2
1
Split Squat (Smith Machine)
3 Sets
6 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
6 Reps
@10
3
Quad extensions
3 Sets
6 Reps
@10
4
Leg Extension
3 Sets
6 Reps
@10
5
Glute Bridge (Barbell)
3 Sets
6 Reps
@10
Day 3
1
Bench Press (Smith Machine)
3 Sets
6 Reps
@10
2
Chest Press (Machine)
3 Sets
6 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
6 Reps
@10
4
Clean Deadlift
3 Sets
6 Reps
@10
Day 1
1
Seated Wide-Grip Row (Cable)
3 Sets
6 Reps
@10
2
Wide Grip Lat Pulldown
3 Sets
6 Reps
@10
3
Shoulder Press (Machine)
3 Sets
6 Reps
@10
4
Bicep Curl (EZ Bar)
3 Sets
6 Reps
@10
5
Abs Crunch (Weighted)
4 Sets
6 Reps
@10
Day 2
1
Split Squat (Smith Machine)
3 Sets
6 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
6 Reps
@10
3
Quad extensions
3 Sets
6 Reps
@10
4
Leg Extension
3 Sets
6 Reps
@10
5
Glute Bridge (Barbell)
3 Sets
6 Reps
@10
Day 3
1
Bench Press (Smith Machine)
3 Sets
6 Reps
@10
2
Chest Press (Machine)
3 Sets
6 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
6 Reps
@10
4
Clean Deadlift
3 Sets
6 Reps
@10