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Not lookin like Mikey
by Kaleb C.
1 athletes joined
Program Description
No pencil neck stuff
Program Overview
Level
Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
90 minutes
Created
Mar 12, 2024 06:02
Last Edited
May 08, 2024 02:35
down_app
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8.5
@9
@10
2
Chest Fly (Cable)
2 Sets
8-10 Reps
@9.5
3
Dip (Bodyweight)
2 Sets
6-8 Reps
@9.5
4
Shoulder Press (Machine)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@9
@9.5
@10
5
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
@9
6
Hammer Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
Day 2
1
Pull-Up (Bodyweight)
2 Sets
6-8 Reps
@10
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8.5
@9.5
@10
3
Lat Pulldown
1 Set
1 Set
6-8 Reps
6-8 Reps
@9.5
@10
4
Shrug (Barbell)
2 Sets
8-10 Reps
@10
5
JM Press
1 Set
1 Set
5 Reps
5 Reps
@8
@8.5
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
Day 3
1
Hack Squat
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8.5
@9.5
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9.5
3
Leg Extension
2 Sets
10 Reps
@10
4
Leg Curl
2 Sets
10 Reps
@10
5
Standing Calf Raise
1 Set
1 Set
1 Set
6-8 Reps
6-10 Reps
6-12 Reps
@8.5
@9
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8.5
@9
@10
2
Chest Fly (Cable)
2 Sets
8-10 Reps
@9.5
3
Dip (Bodyweight)
2 Sets
6-8 Reps
@9.5
4
Shoulder Press (Machine)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@9
@9.5
@10
5
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
@9
6
Hammer Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
Day 2
1
Pull-Up (Bodyweight)
2 Sets
6-8 Reps
@10
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8.5
@9.5
@10
3
Lat Pulldown
1 Set
1 Set
6-8 Reps
6-8 Reps
@9.5
@10
4
Shrug (Barbell)
2 Sets
8-10 Reps
@10
5
JM Press
1 Set
1 Set
5 Reps
5 Reps
@8
@8.5
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
Day 3
1
Hack Squat
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8.5
@9.5
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9.5
3
Leg Extension
2 Sets
10 Reps
@10
4
Leg Curl
2 Sets
10 Reps
@10
5
Standing Calf Raise
1 Set
1 Set
1 Set
6-8 Reps
6-10 Reps
6-12 Reps
@8.5
@9
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8.5
@9
@10
2
Chest Fly (Cable)
2 Sets
8-10 Reps
@9.5
3
Dip (Bodyweight)
2 Sets
6-8 Reps
@9.5
4
Shoulder Press (Machine)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@9
@9.5
@10
5
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
@9
6
Hammer Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
Day 2
1
Pull-Up (Bodyweight)
2 Sets
6-8 Reps
@10
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8.5
@9.5
@10
3
Lat Pulldown
1 Set
1 Set
6-8 Reps
6-8 Reps
@9.5
@10
4
Shrug (Barbell)
2 Sets
8-10 Reps
@10
5
JM Press
1 Set
1 Set
5 Reps
5 Reps
@8
@8.5
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
Day 3
1
Hack Squat
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8.5
@9.5
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9.5
3
Leg Extension
2 Sets
10 Reps
@10
4
Leg Curl
2 Sets
10 Reps
@10
5
Standing Calf Raise
1 Set
1 Set
1 Set
6-8 Reps
6-10 Reps
6-12 Reps
@8.5
@9
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8.5
@9
@10
2
Chest Fly (Cable)
2 Sets
8-10 Reps
@9.5
3
Dip (Bodyweight)
2 Sets
6-8 Reps
@9.5
4
Shoulder Press (Machine)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@9
@9.5
@10
5
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
@9
6
Hammer Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
Day 2
1
Pull-Up (Bodyweight)
2 Sets
6-8 Reps
@10
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8.5
@9.5
@10
3
Lat Pulldown
1 Set
1 Set
6-8 Reps
6-8 Reps
@9.5
@10
4
Shrug (Barbell)
2 Sets
8-10 Reps
@10
5
JM Press
1 Set
1 Set
5 Reps
5 Reps
@8
@8.5
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
Day 3
1
Hack Squat
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8.5
@9.5
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9.5
3
Leg Extension
2 Sets
10 Reps
@10
4
Leg Curl
2 Sets
10 Reps
@10
5
Standing Calf Raise
1 Set
1 Set
1 Set
6-8 Reps
6-10 Reps
6-12 Reps
@8.5
@9
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8.5
@9
@10
2
Chest Fly (Cable)
2 Sets
8-10 Reps
@9.5
3
Dip (Bodyweight)
2 Sets
6-8 Reps
@9.5
4
Shoulder Press (Machine)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@9
@9.5
@10
5
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
@9
6
Hammer Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
Day 2
1
Pull-Up (Bodyweight)
2 Sets
6-8 Reps
@10
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8.5
@9.5
@10
3
Lat Pulldown
1 Set
1 Set
6-8 Reps
6-8 Reps
@9.5
@10
4
Shrug (Barbell)
2 Sets
8-10 Reps
@10
5
JM Press
1 Set
1 Set
5 Reps
5 Reps
@8
@8.5
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
Day 3
1
Hack Squat
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8.5
@9.5
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9.5
3
Leg Extension
2 Sets
10 Reps
@10
4
Leg Curl
2 Sets
10 Reps
@10
5
Standing Calf Raise
1 Set
1 Set
1 Set
6-8 Reps
6-10 Reps
6-12 Reps
@8.5
@9
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8.5
@9
@10
2
Chest Fly (Cable)
2 Sets
8-10 Reps
@9.5
3
Dip (Bodyweight)
2 Sets
6-8 Reps
@9.5
4
Shoulder Press (Machine)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@9
@9.5
@10
5
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
@9
6
Hammer Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
Day 2
1
Pull-Up (Bodyweight)
2 Sets
6-8 Reps
@10
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8.5
@9.5
@10
3
Lat Pulldown
1 Set
1 Set
6-8 Reps
6-8 Reps
@9.5
@10
4
Shrug (Barbell)
2 Sets
8-10 Reps
@10
5
JM Press
1 Set
1 Set
5 Reps
5 Reps
@8
@8.5
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
Day 3
1
Hack Squat
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8.5
@9.5
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9.5
3
Leg Extension
2 Sets
10 Reps
@10
4
Leg Curl
2 Sets
10 Reps
@10
5
Standing Calf Raise
1 Set
1 Set
1 Set
6-8 Reps
6-10 Reps
6-12 Reps
@8.5
@9
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8.5
@9
@10
2
Chest Fly (Cable)
2 Sets
8-10 Reps
@9.5
3
Dip (Bodyweight)
2 Sets
6-8 Reps
@9.5
4
Shoulder Press (Machine)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@9
@9.5
@10
5
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
@9
6
Hammer Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
Day 2
1
Pull-Up (Bodyweight)
2 Sets
6-8 Reps
@10
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8.5
@9.5
@10
3
Lat Pulldown
1 Set
1 Set
6-8 Reps
6-8 Reps
@9.5
@10
4
Shrug (Barbell)
2 Sets
8-10 Reps
@10
5
JM Press
1 Set
1 Set
5 Reps
5 Reps
@8
@8.5
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
Day 3
1
Hack Squat
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8.5
@9.5
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9.5
3
Leg Extension
2 Sets
10 Reps
@10
4
Leg Curl
2 Sets
10 Reps
@10
5
Standing Calf Raise
1 Set
1 Set
1 Set
6-8 Reps
6-10 Reps
6-12 Reps
@8.5
@9
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8.5
@9
@10
2
Chest Fly (Cable)
2 Sets
8-10 Reps
@9.5
3
Dip (Bodyweight)
2 Sets
6-8 Reps
@9.5
4
Shoulder Press (Machine)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@9
@9.5
@10
5
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
@9
6
Hammer Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
Day 2
1
Pull-Up (Bodyweight)
2 Sets
6-8 Reps
@10
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8.5
@9.5
@10
3
Lat Pulldown
1 Set
1 Set
6-8 Reps
6-8 Reps
@9.5
@10
4
Shrug (Barbell)
2 Sets
8-10 Reps
@10
5
JM Press
1 Set
1 Set
5 Reps
5 Reps
@8
@8.5
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
Day 3
1
Hack Squat
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8.5
@9.5
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9.5
3
Leg Extension
2 Sets
10 Reps
@10
4
Leg Curl
2 Sets
10 Reps
@10
5
Standing Calf Raise
1 Set
1 Set
1 Set
6-8 Reps
6-10 Reps
6-12 Reps
@8.5
@9
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8.5
@9
@10
2
Chest Fly (Cable)
2 Sets
8-10 Reps
@9.5
3
Dip (Bodyweight)
2 Sets
6-8 Reps
@9.5
4
Shoulder Press (Machine)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@9
@9.5
@10
5
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
@9
6
Hammer Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
Day 2
1
Pull-Up (Bodyweight)
2 Sets
6-8 Reps
@10
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8.5
@9.5
@10
3
Lat Pulldown
1 Set
1 Set
6-8 Reps
6-8 Reps
@9.5
@10
4
Shrug (Barbell)
2 Sets
8-10 Reps
@10
5
JM Press
1 Set
1 Set
5 Reps
5 Reps
@8
@8.5
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
Day 3
1
Hack Squat
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8.5
@9.5
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9.5
3
Leg Extension
2 Sets
10 Reps
@10
4
Leg Curl
2 Sets
10 Reps
@10
5
Standing Calf Raise
1 Set
1 Set
1 Set
6-8 Reps
6-10 Reps
6-12 Reps
@8.5
@9
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8.5
@9
@10
2
Chest Fly (Cable)
2 Sets
8-10 Reps
@9.5
3
Dip (Bodyweight)
2 Sets
6-8 Reps
@9.5
4
Shoulder Press (Machine)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@9
@9.5
@10
5
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
@9
6
Hammer Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
Day 2
1
Pull-Up (Bodyweight)
2 Sets
6-8 Reps
@10
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8.5
@9.5
@10
3
Lat Pulldown
1 Set
1 Set
6-8 Reps
6-8 Reps
@9.5
@10
4
Shrug (Barbell)
2 Sets
8-10 Reps
@10
5
JM Press
1 Set
1 Set
5 Reps
5 Reps
@8
@8.5
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
Day 3
1
Hack Squat
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8.5
@9.5
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9.5
3
Leg Extension
2 Sets
10 Reps
@10
4
Leg Curl
2 Sets
10 Reps
@10
5
Standing Calf Raise
1 Set
1 Set
1 Set
6-8 Reps
6-10 Reps
6-12 Reps
@8.5
@9
@10