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Optimizing muscle groups
by Yeshe Gould G.
Program Description
To gain strength and muscle and also to optimize your muscles so that they can function properly and better
Program Overview
Level
Intermediate, Novice
Goal
Athletics, Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
50 minutes
Created
Mar 22, 2024 01:10
Last Edited
May 07, 2024 10:11
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Week 1
1 / 8 Weeks
Day 3
1
Dip (Bodyweight)
1 Set
@8
2
Chest Fly (Dumbbell)
1 Set
@9.5
3
Push Up
1 Set
@9.5
4
Overhead Press (Barbell)
1 Set
@8
5
Lateral Raise (Dumbbell)
1 Set
@8.5
6
Bench Press (Barbell)
1 Set
@8.5
Day 2
1
Pull-Up (Bodyweight)
1 Set
@8
2
Chin-Up (Bodyweight)
1 Set
@8
3
Bicep Curl (Barbell)
1 Set
@8.5
4
High Pull
1 Set
@8
5
Pull On Ball Exercise
1 Set
@9.5
Day 4
1
Lunge (Dumbbell)
3 Sets
2
Deadlift (Paused)
1 Set
3
Couch Stretch with Reachovers
1 Set
4
World's Greatest Stretch
1 Set
5
Stretching
1 Set
5 mins
@8.5
Day 1
1
Squat (Barbell)
1 Set
@8
2
Deadlift (Dumbbell)
1 Set
@7.5
3
Lateral Lunge
1 Set
@7.5
4
Lunge (Dumbbell)
1 Set
@7
5
Split Squat (Dumbbell)
1 Set
@7
6
Sit Up
1 Set
@8
7
Suitcase Carry
1 Set
0.1 mins
@7.5
8
Hip Thrust (Barbell)
1 Set
@8.5
9
Knee Raise (Captain's Chair)
1 Set
@8
Day 5
1
Sprint
1 Set
20 mins
Day 1
1
Squat (Barbell)
1 Set
@8
2
Deadlift (Dumbbell)
1 Set
@7.5
3
Lateral Lunge
1 Set
@7.5
4
Lunge (Dumbbell)
1 Set
@7
5
Split Squat (Dumbbell)
1 Set
@7
6
Sit Up
1 Set
@8
7
Suitcase Carry
1 Set
0.1 mins
@7.5
8
Hip Thrust (Barbell)
1 Set
@8.5
9
Knee Raise (Captain's Chair)
1 Set
@8
Day 2
1
Pull-Up (Bodyweight)
1 Set
@8
2
Chin-Up (Bodyweight)
1 Set
@8
3
Bicep Curl (Barbell)
1 Set
@8.5
4
High Pull
1 Set
@8
5
Pull On Ball Exercise
1 Set
@9.5
Day 3
1
Dip (Bodyweight)
1 Set
@8
2
Chest Fly (Dumbbell)
1 Set
@9.5
3
Push Up
1 Set
@9.5
4
Overhead Press (Barbell)
1 Set
@8
5
Lateral Raise (Dumbbell)
1 Set
@8.5
6
Bench Press (Barbell)
1 Set
@8.5
Day 4
1
Lunge (Dumbbell)
3 Sets
2
Deadlift (Paused)
1 Set
3
Couch Stretch with Reachovers
1 Set
4
World's Greatest Stretch
1 Set
5
Stretching
1 Set
5 mins
@8.5
Day 5
1
Sprint
1 Set
20 mins
Day 1
1
Squat (Barbell)
1 Set
@8
2
Deadlift (Dumbbell)
1 Set
@7.5
3
Lateral Lunge
1 Set
@7.5
4
Lunge (Dumbbell)
1 Set
@7
5
Split Squat (Dumbbell)
1 Set
@7
6
Sit Up
1 Set
@8
7
Suitcase Carry
1 Set
0.1 mins
@7.5
8
Hip Thrust (Barbell)
1 Set
@8.5
9
Knee Raise (Captain's Chair)
1 Set
@8
Day 2
1
Pull-Up (Bodyweight)
1 Set
@8
2
Chin-Up (Bodyweight)
1 Set
@8
3
Bicep Curl (Barbell)
1 Set
@8.5
4
High Pull
1 Set
@8
5
Pull On Ball Exercise
1 Set
@9.5
Day 3
1
Dip (Bodyweight)
1 Set
@8
2
Chest Fly (Dumbbell)
1 Set
@9.5
3
Push Up
1 Set
@9.5
4
Overhead Press (Barbell)
1 Set
@8
5
Lateral Raise (Dumbbell)
1 Set
@8.5
6
Bench Press (Barbell)
1 Set
@8.5
Day 4
1
Lunge (Dumbbell)
3 Sets
2
Deadlift (Paused)
1 Set
3
Couch Stretch with Reachovers
1 Set
4
World's Greatest Stretch
1 Set
5
Stretching
1 Set
5 mins
@8.5
Day 5
1
Sprint
1 Set
20 mins
Day 1
1
Squat (Barbell)
1 Set
@8
2
Deadlift (Dumbbell)
1 Set
@7.5
3
Lateral Lunge
1 Set
@7.5
4
Lunge (Dumbbell)
1 Set
@7
5
Split Squat (Dumbbell)
1 Set
@7
6
Sit Up
1 Set
@8
7
Suitcase Carry
1 Set
0.1 mins
@7.5
8
Hip Thrust (Barbell)
1 Set
@8.5
9
Knee Raise (Captain's Chair)
1 Set
@8
Day 2
1
Pull-Up (Bodyweight)
1 Set
@8
2
Chin-Up (Bodyweight)
1 Set
@8
3
Bicep Curl (Barbell)
1 Set
@8.5
4
High Pull
1 Set
@8
5
Pull On Ball Exercise
1 Set
@9.5
Day 3
1
Dip (Bodyweight)
1 Set
@8
2
Chest Fly (Dumbbell)
1 Set
@9.5
3
Push Up
1 Set
@9.5
4
Overhead Press (Barbell)
1 Set
@8
5
Lateral Raise (Dumbbell)
1 Set
@8.5
6
Bench Press (Barbell)
1 Set
@8.5
Day 4
1
Lunge (Dumbbell)
3 Sets
2
Deadlift (Paused)
1 Set
3
Couch Stretch with Reachovers
1 Set
4
World's Greatest Stretch
1 Set
5
Stretching
1 Set
5 mins
@8.5
Day 5
1
Sprint
1 Set
20 mins
Day 1
1
Squat (Barbell)
1 Set
@8
2
Deadlift (Dumbbell)
1 Set
@7.5
3
Lateral Lunge
1 Set
@7.5
4
Lunge (Dumbbell)
1 Set
@7
5
Split Squat (Dumbbell)
1 Set
@7
6
Sit Up
1 Set
@8
7
Suitcase Carry
1 Set
0.1 mins
@7.5
8
Hip Thrust (Barbell)
1 Set
@8.5
9
Knee Raise (Captain's Chair)
1 Set
@8
Day 2
1
Pull-Up (Bodyweight)
1 Set
@8
2
Chin-Up (Bodyweight)
1 Set
@8
3
Bicep Curl (Barbell)
1 Set
@8.5
4
High Pull
1 Set
@8
5
Pull On Ball Exercise
1 Set
@9.5
Day 3
1
Dip (Bodyweight)
1 Set
@8
2
Chest Fly (Dumbbell)
1 Set
@9.5
3
Push Up
1 Set
@9.5
4
Overhead Press (Barbell)
1 Set
@8
5
Lateral Raise (Dumbbell)
1 Set
@8.5
6
Bench Press (Barbell)
1 Set
@8.5
Day 4
1
Lunge (Dumbbell)
3 Sets
2
Deadlift (Paused)
1 Set
3
Couch Stretch with Reachovers
1 Set
4
World's Greatest Stretch
1 Set
5
Stretching
1 Set
5 mins
@8.5
Day 5
1
Sprint
1 Set
20 mins
Day 1
1
Squat (Barbell)
1 Set
@8
2
Deadlift (Dumbbell)
1 Set
@7.5
3
Lateral Lunge
1 Set
@7.5
4
Lunge (Dumbbell)
1 Set
@7
5
Split Squat (Dumbbell)
1 Set
@7
6
Sit Up
1 Set
@8
7
Suitcase Carry
1 Set
0.1 mins
@7.5
8
Hip Thrust (Barbell)
1 Set
@8.5
9
Knee Raise (Captain's Chair)
1 Set
@8
Day 2
1
Pull-Up (Bodyweight)
1 Set
@8
2
Chin-Up (Bodyweight)
1 Set
@8
3
Bicep Curl (Barbell)
1 Set
@8.5
4
High Pull
1 Set
@8
5
Pull On Ball Exercise
1 Set
@9.5
Day 3
1
Dip (Bodyweight)
1 Set
@8
2
Chest Fly (Dumbbell)
1 Set
@9.5
3
Push Up
1 Set
@9.5
4
Overhead Press (Barbell)
1 Set
@8
5
Lateral Raise (Dumbbell)
1 Set
@8.5
6
Bench Press (Barbell)
1 Set
@8.5
Day 4
1
Lunge (Dumbbell)
3 Sets
2
Deadlift (Paused)
1 Set
3
Couch Stretch with Reachovers
1 Set
4
World's Greatest Stretch
1 Set
5
Stretching
1 Set
5 mins
@8.5
Day 5
1
Sprint
1 Set
20 mins
Day 1
1
Squat (Barbell)
1 Set
@8
2
Deadlift (Dumbbell)
1 Set
@7.5
3
Lateral Lunge
1 Set
@7.5
4
Lunge (Dumbbell)
1 Set
@7
5
Split Squat (Dumbbell)
1 Set
@7
6
Sit Up
1 Set
@8
7
Suitcase Carry
1 Set
0.1 mins
@7.5
8
Hip Thrust (Barbell)
1 Set
@8.5
9
Knee Raise (Captain's Chair)
1 Set
@8
Day 2
1
Pull-Up (Bodyweight)
1 Set
@8
2
Chin-Up (Bodyweight)
1 Set
@8
3
Bicep Curl (Barbell)
1 Set
@8.5
4
High Pull
1 Set
@8
5
Pull On Ball Exercise
1 Set
@9.5
Day 3
1
Dip (Bodyweight)
1 Set
@8
2
Chest Fly (Dumbbell)
1 Set
@9.5
3
Push Up
1 Set
@9.5
4
Overhead Press (Barbell)
1 Set
@8
5
Lateral Raise (Dumbbell)
1 Set
@8.5
6
Bench Press (Barbell)
1 Set
@8.5
Day 4
1
Lunge (Dumbbell)
3 Sets
2
Deadlift (Paused)
1 Set
3
Couch Stretch with Reachovers
1 Set
4
World's Greatest Stretch
1 Set
5
Stretching
1 Set
5 mins
@8.5
Day 5
1
Sprint
1 Set
20 mins
Day 1
1
Squat (Barbell)
1 Set
@8
2
Deadlift (Dumbbell)
1 Set
@7.5
3
Lateral Lunge
1 Set
@7.5
4
Lunge (Dumbbell)
1 Set
@7
5
Split Squat (Dumbbell)
1 Set
@7
6
Sit Up
1 Set
@8
7
Suitcase Carry
1 Set
0.1 mins
@7.5
8
Hip Thrust (Barbell)
1 Set
@8.5
9
Knee Raise (Captain's Chair)
1 Set
@8
Day 2
1
Pull-Up (Bodyweight)
1 Set
@8
2
Chin-Up (Bodyweight)
1 Set
@8
3
Bicep Curl (Barbell)
1 Set
@8.5
4
High Pull
1 Set
@8
5
Pull On Ball Exercise
1 Set
@9.5
Day 3
1
Dip (Bodyweight)
1 Set
@8
2
Chest Fly (Dumbbell)
1 Set
@9.5
3
Push Up
1 Set
@9.5
4
Overhead Press (Barbell)
1 Set
@8
5
Lateral Raise (Dumbbell)
1 Set
@8.5
6
Bench Press (Barbell)
1 Set
@8.5
Day 4
1
Lunge (Dumbbell)
3 Sets
2
Deadlift (Paused)
1 Set
3
Couch Stretch with Reachovers
1 Set
4
World's Greatest Stretch
1 Set
5
Stretching
1 Set
5 mins
@8.5
Day 5
1
Sprint
1 Set
20 mins