logo
Nortons gym
by Norton W.
Program Description
Get big
Program Overview
Level
Novice
Goal
Powerbuilding, Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Mar 19, 2024 03:51
Last Edited
May 07, 2024 10:51
down_app
Week 1
1 / 12 Weeks
Day 2
1
Sumo Deadlift (Barbell)
2 Sets
6 Reps
@10
2
Lat Pulldown
2 Sets
12 Reps
@10
3
Barbell Row
2 Sets
12 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
12 Reps
@10
5
Shrug (Dumbbell)
2 Sets
12 Reps
@10
6
Bicep Curl (Barbell)
2 Sets
12 Reps
@10
7
Preacher Curl (Barbell)
2 Sets
12 Reps
@10
8
Hammer Curl
2 Sets
12 Reps
@10
9
Wrist Curls
2 Sets
12 Reps
@10
10
Reverse Wrist Curl (Dumbbell)
2 Sets
12 Reps
@10
Day 1
1
Bench Press (Barbell)
2 Sets
6 Reps
@10
2
Sumo Squat
2 Sets
8 Reps
@10
3
Romanian Deadlift (Barbell)
2 Sets
12 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
@10
5
Leg Extension
2 Sets
12 Reps
@10
6
Standing Calf Raise
2 Sets
12 Reps
@10
7
Sit Up
2 Sets
12 Reps
@10
8
Russian Twist
2 Sets
12 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
@10
2
Chest Press (Machine)
2 Sets
12 Reps
@10
3
Chest Fly (Cable)
2 Sets
12 Reps
@10
4
Shoulder Press (Machine)
2 Sets
12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@10
6
Rear Delt Fly (Machine)
2 Sets
12 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
12 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@10
9
Dip (Assisted)
2 Sets
12 Reps
@10
Day 1
1
Bench Press (Barbell)
2 Sets
6 Reps
@10
2
Sumo Squat
2 Sets
8 Reps
@10
3
Romanian Deadlift (Barbell)
2 Sets
12 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
@10
5
Leg Extension
2 Sets
12 Reps
@10
6
Standing Calf Raise
2 Sets
12 Reps
@10
7
Sit Up
2 Sets
12 Reps
@10
8
Russian Twist
2 Sets
12 Reps
@10
Day 2
1
Sumo Deadlift (Barbell)
2 Sets
6 Reps
@10
2
Lat Pulldown
2 Sets
12 Reps
@10
3
Barbell Row
2 Sets
12 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
12 Reps
@10
5
Shrug (Dumbbell)
2 Sets
12 Reps
@10
6
Bicep Curl (Barbell)
2 Sets
12 Reps
@10
7
Preacher Curl (Barbell)
2 Sets
12 Reps
@10
8
Hammer Curl
2 Sets
12 Reps
@10
9
Wrist Curls
2 Sets
12 Reps
@10
10
Reverse Wrist Curl (Dumbbell)
2 Sets
12 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
@10
2
Chest Press (Machine)
2 Sets
12 Reps
@10
3
Chest Fly (Cable)
2 Sets
12 Reps
@10
4
Shoulder Press (Machine)
2 Sets
12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@10
6
Rear Delt Fly (Machine)
2 Sets
12 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
12 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@10
9
Dip (Assisted)
2 Sets
12 Reps
@10
Day 1
1
Bench Press (Barbell)
2 Sets
6 Reps
@10
2
Sumo Squat
2 Sets
8 Reps
@10
3
Romanian Deadlift (Barbell)
2 Sets
12 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
@10
5
Leg Extension
2 Sets
12 Reps
@10
6
Standing Calf Raise
2 Sets
12 Reps
@10
7
Sit Up
2 Sets
12 Reps
@10
8
Russian Twist
2 Sets
12 Reps
@10
Day 2
1
Sumo Deadlift (Barbell)
2 Sets
6 Reps
@10
2
Lat Pulldown
2 Sets
12 Reps
@10
3
Barbell Row
2 Sets
12 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
12 Reps
@10
5
Shrug (Dumbbell)
2 Sets
12 Reps
@10
6
Bicep Curl (Barbell)
2 Sets
12 Reps
@10
7
Preacher Curl (Barbell)
2 Sets
12 Reps
@10
8
Hammer Curl
2 Sets
12 Reps
@10
9
Wrist Curls
2 Sets
12 Reps
@10
10
Reverse Wrist Curl (Dumbbell)
2 Sets
12 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
@10
2
Chest Press (Machine)
2 Sets
12 Reps
@10
3
Chest Fly (Cable)
2 Sets
12 Reps
@10
4
Shoulder Press (Machine)
2 Sets
12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@10
6
Rear Delt Fly (Machine)
2 Sets
12 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
12 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@10
9
Dip (Assisted)
2 Sets
12 Reps
@10
Day 1
1
Bench Press (Barbell)
2 Sets
6 Reps
@10
2
Sumo Squat
2 Sets
8 Reps
@10
3
Romanian Deadlift (Barbell)
2 Sets
12 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
@10
5
Leg Extension
2 Sets
12 Reps
@10
6
Standing Calf Raise
2 Sets
12 Reps
@10
7
Sit Up
2 Sets
12 Reps
@10
8
Russian Twist
2 Sets
12 Reps
@10
Day 2
1
Sumo Deadlift (Barbell)
2 Sets
6 Reps
@10
2
Lat Pulldown
2 Sets
12 Reps
@10
3
Barbell Row
2 Sets
12 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
12 Reps
@10
5
Shrug (Dumbbell)
2 Sets
12 Reps
@10
6
Bicep Curl (Barbell)
2 Sets
12 Reps
@10
7
Preacher Curl (Barbell)
2 Sets
12 Reps
@10
8
Hammer Curl
2 Sets
12 Reps
@10
9
Wrist Curls
2 Sets
12 Reps
@10
10
Reverse Wrist Curl (Dumbbell)
2 Sets
12 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
@10
2
Chest Press (Machine)
2 Sets
12 Reps
@10
3
Chest Fly (Cable)
2 Sets
12 Reps
@10
4
Shoulder Press (Machine)
2 Sets
12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@10
6
Rear Delt Fly (Machine)
2 Sets
12 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
12 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@10
9
Dip (Assisted)
2 Sets
12 Reps
@10
Day 1
1
Bench Press (Barbell)
2 Sets
6 Reps
@10
2
Sumo Squat
2 Sets
8 Reps
@10
3
Romanian Deadlift (Barbell)
2 Sets
12 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
@10
5
Leg Extension
2 Sets
12 Reps
@10
6
Standing Calf Raise
2 Sets
12 Reps
@10
7
Sit Up
2 Sets
12 Reps
@10
8
Russian Twist
2 Sets
12 Reps
@10
Day 2
1
Sumo Deadlift (Barbell)
2 Sets
6 Reps
@10
2
Lat Pulldown
2 Sets
12 Reps
@10
3
Barbell Row
2 Sets
12 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
12 Reps
@10
5
Shrug (Dumbbell)
2 Sets
12 Reps
@10
6
Bicep Curl (Barbell)
2 Sets
12 Reps
@10
7
Preacher Curl (Barbell)
2 Sets
12 Reps
@10
8
Hammer Curl
2 Sets
12 Reps
@10
9
Wrist Curls
2 Sets
12 Reps
@10
10
Reverse Wrist Curl (Dumbbell)
2 Sets
12 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
@10
2
Chest Press (Machine)
2 Sets
12 Reps
@10
3
Chest Fly (Cable)
2 Sets
12 Reps
@10
4
Shoulder Press (Machine)
2 Sets
12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@10
6
Rear Delt Fly (Machine)
2 Sets
12 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
12 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@10
9
Dip (Assisted)
2 Sets
12 Reps
@10
Day 1
1
Bench Press (Barbell)
2 Sets
6 Reps
@10
2
Sumo Squat
2 Sets
8 Reps
@10
3
Romanian Deadlift (Barbell)
2 Sets
12 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
@10
5
Leg Extension
2 Sets
12 Reps
@10
6
Standing Calf Raise
2 Sets
12 Reps
@10
7
Sit Up
2 Sets
12 Reps
@10
8
Russian Twist
2 Sets
12 Reps
@10
Day 2
1
Sumo Deadlift (Barbell)
2 Sets
6 Reps
@10
2
Lat Pulldown
2 Sets
12 Reps
@10
3
Barbell Row
2 Sets
12 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
12 Reps
@10
5
Shrug (Dumbbell)
2 Sets
12 Reps
@10
6
Bicep Curl (Barbell)
2 Sets
12 Reps
@10
7
Preacher Curl (Barbell)
2 Sets
12 Reps
@10
8
Hammer Curl
2 Sets
12 Reps
@10
9
Wrist Curls
2 Sets
12 Reps
@10
10
Reverse Wrist Curl (Dumbbell)
2 Sets
12 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
@10
2
Chest Press (Machine)
2 Sets
12 Reps
@10
3
Chest Fly (Cable)
2 Sets
12 Reps
@10
4
Shoulder Press (Machine)
2 Sets
12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@10
6
Rear Delt Fly (Machine)
2 Sets
12 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
12 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@10
9
Dip (Assisted)
2 Sets
12 Reps
@10
Day 1
1
Bench Press (Barbell)
2 Sets
6 Reps
@10
2
Sumo Squat
2 Sets
8 Reps
@10
3
Romanian Deadlift (Barbell)
2 Sets
12 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
@10
5
Leg Extension
2 Sets
12 Reps
@10
6
Standing Calf Raise
2 Sets
12 Reps
@10
7
Sit Up
2 Sets
12 Reps
@10
8
Russian Twist
2 Sets
12 Reps
@10
Day 2
1
Sumo Deadlift (Barbell)
2 Sets
6 Reps
@10
2
Lat Pulldown
2 Sets
12 Reps
@10
3
Barbell Row
2 Sets
12 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
12 Reps
@10
5
Shrug (Dumbbell)
2 Sets
12 Reps
@10
6
Bicep Curl (Barbell)
2 Sets
12 Reps
@10
7
Preacher Curl (Barbell)
2 Sets
12 Reps
@10
8
Hammer Curl
2 Sets
12 Reps
@10
9
Wrist Curls
2 Sets
12 Reps
@10
10
Reverse Wrist Curl (Dumbbell)
2 Sets
12 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
@10
2
Chest Press (Machine)
2 Sets
12 Reps
@10
3
Chest Fly (Cable)
2 Sets
12 Reps
@10
4
Shoulder Press (Machine)
2 Sets
12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@10
6
Rear Delt Fly (Machine)
2 Sets
12 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
12 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@10
9
Dip (Assisted)
2 Sets
12 Reps
@10
Day 1
1
Bench Press (Barbell)
2 Sets
6 Reps
@10
2
Sumo Squat
2 Sets
8 Reps
@10
3
Romanian Deadlift (Barbell)
2 Sets
12 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
@10
5
Leg Extension
2 Sets
12 Reps
@10
6
Standing Calf Raise
2 Sets
12 Reps
@10
7
Sit Up
2 Sets
12 Reps
@10
8
Russian Twist
2 Sets
12 Reps
@10
Day 2
1
Sumo Deadlift (Barbell)
2 Sets
6 Reps
@10
2
Lat Pulldown
2 Sets
12 Reps
@10
3
Barbell Row
2 Sets
12 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
12 Reps
@10
5
Shrug (Dumbbell)
2 Sets
12 Reps
@10
6
Bicep Curl (Barbell)
2 Sets
12 Reps
@10
7
Preacher Curl (Barbell)
2 Sets
12 Reps
@10
8
Hammer Curl
2 Sets
12 Reps
@10
9
Wrist Curls
2 Sets
12 Reps
@10
10
Reverse Wrist Curl (Dumbbell)
2 Sets
12 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
@10
2
Chest Press (Machine)
2 Sets
12 Reps
@10
3
Chest Fly (Cable)
2 Sets
12 Reps
@10
4
Shoulder Press (Machine)
2 Sets
12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@10
6
Rear Delt Fly (Machine)
2 Sets
12 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
12 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@10
9
Dip (Assisted)
2 Sets
12 Reps
@10
Day 1
1
Bench Press (Barbell)
2 Sets
6 Reps
@10
2
Sumo Squat
2 Sets
8 Reps
@10
3
Romanian Deadlift (Barbell)
2 Sets
12 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
@10
5
Leg Extension
2 Sets
12 Reps
@10
6
Standing Calf Raise
2 Sets
12 Reps
@10
7
Sit Up
2 Sets
12 Reps
@10
8
Russian Twist
2 Sets
12 Reps
@10
Day 2
1
Sumo Deadlift (Barbell)
2 Sets
6 Reps
@10
2
Lat Pulldown
2 Sets
12 Reps
@10
3
Barbell Row
2 Sets
12 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
12 Reps
@10
5
Shrug (Dumbbell)
2 Sets
12 Reps
@10
6
Bicep Curl (Barbell)
2 Sets
12 Reps
@10
7
Preacher Curl (Barbell)
2 Sets
12 Reps
@10
8
Hammer Curl
2 Sets
12 Reps
@10
9
Wrist Curls
2 Sets
12 Reps
@10
10
Reverse Wrist Curl (Dumbbell)
2 Sets
12 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
@10
2
Chest Press (Machine)
2 Sets
12 Reps
@10
3
Chest Fly (Cable)
2 Sets
12 Reps
@10
4
Shoulder Press (Machine)
2 Sets
12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@10
6
Rear Delt Fly (Machine)
2 Sets
12 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
12 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@10
9
Dip (Assisted)
2 Sets
12 Reps
@10
Day 1
1
Bench Press (Barbell)
2 Sets
6 Reps
@10
2
Sumo Squat
2 Sets
8 Reps
@10
3
Romanian Deadlift (Barbell)
2 Sets
12 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
@10
5
Leg Extension
2 Sets
12 Reps
@10
6
Standing Calf Raise
2 Sets
12 Reps
@10
7
Sit Up
2 Sets
12 Reps
@10
8
Russian Twist
2 Sets
12 Reps
@10
Day 2
1
Sumo Deadlift (Barbell)
2 Sets
6 Reps
@10
2
Lat Pulldown
2 Sets
12 Reps
@10
3
Barbell Row
2 Sets
12 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
12 Reps
@10
5
Shrug (Dumbbell)
2 Sets
12 Reps
@10
6
Bicep Curl (Barbell)
2 Sets
12 Reps
@10
7
Preacher Curl (Barbell)
2 Sets
12 Reps
@10
8
Hammer Curl
2 Sets
12 Reps
@10
9
Wrist Curls
2 Sets
12 Reps
@10
10
Reverse Wrist Curl (Dumbbell)
2 Sets
12 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
@10
2
Chest Press (Machine)
2 Sets
12 Reps
@10
3
Chest Fly (Cable)
2 Sets
12 Reps
@10
4
Shoulder Press (Machine)
2 Sets
12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@10
6
Rear Delt Fly (Machine)
2 Sets
12 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
12 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@10
9
Dip (Assisted)
2 Sets
12 Reps
@10
Day 1
1
Bench Press (Barbell)
2 Sets
6 Reps
@10
2
Sumo Squat
2 Sets
8 Reps
@10
3
Romanian Deadlift (Barbell)
2 Sets
12 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
@10
5
Leg Extension
2 Sets
12 Reps
@10
6
Standing Calf Raise
2 Sets
12 Reps
@10
7
Sit Up
2 Sets
12 Reps
@10
8
Russian Twist
2 Sets
12 Reps
@10
Day 2
1
Sumo Deadlift (Barbell)
2 Sets
6 Reps
@10
2
Lat Pulldown
2 Sets
12 Reps
@10
3
Barbell Row
2 Sets
12 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
12 Reps
@10
5
Shrug (Dumbbell)
2 Sets
12 Reps
@10
6
Bicep Curl (Barbell)
2 Sets
12 Reps
@10
7
Preacher Curl (Barbell)
2 Sets
12 Reps
@10
8
Hammer Curl
2 Sets
12 Reps
@10
9
Wrist Curls
2 Sets
12 Reps
@10
10
Reverse Wrist Curl (Dumbbell)
2 Sets
12 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
@10
2
Chest Press (Machine)
2 Sets
12 Reps
@10
3
Chest Fly (Cable)
2 Sets
12 Reps
@10
4
Shoulder Press (Machine)
2 Sets
12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@10
6
Rear Delt Fly (Machine)
2 Sets
12 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
12 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@10
9
Dip (Assisted)
2 Sets
12 Reps
@10
Day 1
1
Bench Press (Barbell)
2 Sets
6 Reps
@10
2
Sumo Squat
2 Sets
8 Reps
@10
3
Romanian Deadlift (Barbell)
2 Sets
12 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
@10
5
Leg Extension
2 Sets
12 Reps
@10
6
Standing Calf Raise
2 Sets
12 Reps
@10
7
Sit Up
2 Sets
12 Reps
@10
8
Russian Twist
2 Sets
12 Reps
@10
Day 2
1
Sumo Deadlift (Barbell)
2 Sets
6 Reps
@10
2
Lat Pulldown
2 Sets
12 Reps
@10
3
Barbell Row
2 Sets
12 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
12 Reps
@10
5
Shrug (Dumbbell)
2 Sets
12 Reps
@10
6
Bicep Curl (Barbell)
2 Sets
12 Reps
@10
7
Preacher Curl (Barbell)
2 Sets
12 Reps
@10
8
Hammer Curl
2 Sets
12 Reps
@10
9
Wrist Curls
2 Sets
12 Reps
@10
10
Reverse Wrist Curl (Dumbbell)
2 Sets
12 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
@10
2
Chest Press (Machine)
2 Sets
12 Reps
@10
3
Chest Fly (Cable)
2 Sets
12 Reps
@10
4
Shoulder Press (Machine)
2 Sets
12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@10
6
Rear Delt Fly (Machine)
2 Sets
12 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
12 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@10
9
Dip (Assisted)
2 Sets
12 Reps
@10