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Overall strength
by Marina M.
7 athletes joined
Program Description
Strength
Program Overview
Level
Novice
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Mar 12, 2024 04:00
Last Edited
May 15, 2024 07:55
down_app
Week 1
1 / 12 Weeks
Day 1
1
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
2
Push Up
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
3
Lunge (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
4
Hammer Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
5
Goblet Squat
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
2
Side Bend (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
4
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
5
Pull-Up (Assisted)
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
Day 3
1
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
2
Lat Pulldown
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
3
Tricep Pushdown (Cable)
1 Set
4
Back Extension
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
5
Glute Bridge (Barbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
6
Plank
3 Sets
1 mins
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
2
Side Bend (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
4
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
5
Pull-Up (Assisted)
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
Day 1
1
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
2
Push Up
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
3
Lunge (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
4
Hammer Curl
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
5
Goblet Squat
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
Day 3
1
Back Extension
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
2
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
3
Lat Pulldown
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
4
Plank
3 Sets
1 mins
5
1km Row
3 Sets
10 mins
Day 1
1
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
2
Push Up
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
3
Lunge (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
4
Hammer Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
5
Goblet Squat
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
2
Side Bend (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
4
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
5
Pull-Up (Assisted)
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
Day 3
1
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
2
Lat Pulldown
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
3
Tricep Pushdown (Cable)
1 Set
4
Back Extension
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
5
Glute Bridge (Barbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
6
Plank
3 Sets
1 mins
Day 1
1
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
2
Push Up
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
3
Lunge (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
4
Hammer Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
5
Goblet Squat
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
2
Side Bend (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
4
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
5
Pull-Up (Assisted)
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
Day 3
1
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
2
Lat Pulldown
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
3
Tricep Pushdown (Cable)
1 Set
4
Back Extension
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
5
Glute Bridge (Barbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
6
Plank
3 Sets
1 mins
Day 1
1
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
2
Push Up
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
3
Lunge (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
4
Hammer Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
5
Goblet Squat
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
2
Side Bend (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
4
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
5
Pull-Up (Assisted)
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
Day 3
1
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
2
Lat Pulldown
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
3
Tricep Pushdown (Cable)
1 Set
4
Back Extension
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
5
Glute Bridge (Barbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
6
Plank
3 Sets
1 mins
Day 1
1
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
2
Push Up
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
3
Lunge (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
4
Hammer Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
5
Goblet Squat
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
2
Side Bend (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
4
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
5
Pull-Up (Assisted)
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
Day 3
1
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
2
Lat Pulldown
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
3
Tricep Pushdown (Cable)
1 Set
4
Back Extension
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
5
Glute Bridge (Barbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
6
Plank
3 Sets
1 mins
Day 1
1
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
2
Push Up
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
3
Lunge (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
4
Hammer Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
5
Goblet Squat
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
2
Side Bend (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
4
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
5
Pull-Up (Assisted)
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
Day 3
1
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
2
Lat Pulldown
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
3
Tricep Pushdown (Cable)
1 Set
4
Back Extension
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
5
Glute Bridge (Barbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
6
Plank
3 Sets
1 mins
Day 1
1
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
2
Push Up
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
3
Lunge (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
4
Hammer Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
5
Goblet Squat
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
2
Side Bend (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
4
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
5
Pull-Up (Assisted)
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
Day 3
1
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
2
Lat Pulldown
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
3
Tricep Pushdown (Cable)
1 Set
4
Back Extension
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
5
Glute Bridge (Barbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
6
Plank
3 Sets
1 mins
Day 1
1
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
2
Push Up
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
3
Lunge (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
4
Hammer Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
5
Goblet Squat
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
2
Side Bend (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
4
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
5
Pull-Up (Assisted)
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
Day 3
1
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
2
Lat Pulldown
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
3
Tricep Pushdown (Cable)
1 Set
4
Back Extension
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
5
Glute Bridge (Barbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
6
Plank
3 Sets
1 mins
Day 1
1
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
2
Push Up
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
3
Lunge (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
4
Hammer Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
5
Goblet Squat
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
2
Side Bend (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
4
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
5
Pull-Up (Assisted)
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
Day 3
1
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
2
Lat Pulldown
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
3
Tricep Pushdown (Cable)
1 Set
4
Back Extension
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
5
Glute Bridge (Barbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
6
Plank
3 Sets
1 mins
Day 1
1
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
2
Push Up
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
3
Lunge (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
4
Hammer Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
5
Goblet Squat
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
2
Side Bend (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
4
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
5
Pull-Up (Assisted)
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
Day 3
1
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
2
Lat Pulldown
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
3
Tricep Pushdown (Cable)
1 Set
4
Back Extension
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
5
Glute Bridge (Barbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
6
Plank
3 Sets
1 mins
Day 1
1
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
2
Push Up
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
3
Lunge (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
4
Hammer Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
5
Goblet Squat
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
2
Side Bend (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
4
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
5
Pull-Up (Assisted)
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
Day 3
1
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
2
Lat Pulldown
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
3
Tricep Pushdown (Cable)
1 Set
4
Back Extension
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
5
Glute Bridge (Barbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
6
Plank
3 Sets
1 mins