logo
Paragone Full Body
by Joseph Paragone
1 athletes joined
Program Description
Muscle Hypertrophy
Program Overview
Level
Novice, Beginner, Intermediate
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Feb 21, 2024 12:16
Last Edited
May 27, 2024 03:01
down_app
Week 1
1 / 4 Weeks
Day 1
1
Seated Overhead Press (Barbell)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@7-8
@9-10
2
Bench Press (Barbell)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@7-8
@9-10
3
Pull-Up (Bodyweight)
4 Sets
1 Set
3-5 Reps
3-5 Reps
@7-8
@9-10
4
Squat (Low Bar)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@7-8
@9-10
5
Romanian Deadlift (Barbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@7-8
@9-10
6
Skull Crusher
2 Sets
1 Set
10-12 Reps
10-12 Reps
@7-8
@9-10
7
Bicep Curl (Barbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@7-8
@9-10
Day 2
1
Single Leg Deadlift
3 Sets
15-20 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
15-20 Reps
@8
3
Bent Over Row (Dumbbell)
1 Set
2 Sets
15-20 Reps
15-20 Reps
@8
@8
4
Incline Bench Press (Dumbbell)
2 Sets
15-20 Reps
@8
5
Seated Shoulder Press (Dumbbell)
3 Sets
15-20 Reps
@8
6
Incline Curl (Dumbbell)
3 Sets
15-20 Reps
@8
7
Single Arm Overhead Tricep Extension
3 Sets
15-20 Reps
@8
Day 3
1
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8
2
Hammer Curl
3 Sets
10-12 Reps
@8
3
Overhead Extension (Dumbbell)
3 Sets
10-12 Reps
@8
4
Kroc Row
3 Sets
10-12 Reps
@8
5
Pendlay Row
3 Sets
10-12 Reps
@8
6
Power Clean
2 Sets
1 Set
5-8 Reps
3-5 Reps
@8
@8
7
Standing Calf Raise
3 Sets
20-30 Reps
@8
Day 1
1
Seated Overhead Press (Barbell)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@7-8
@9-10
2
Bench Press (Barbell)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@7-8
@9-10
3
Pull-Up (Bodyweight)
4 Sets
1 Set
3-5 Reps
3-5 Reps
@7-8
@9-10
4
Squat (Low Bar)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@7-8
@9-10
5
Romanian Deadlift (Barbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@7-8
@9-10
6
Skull Crusher
2 Sets
1 Set
10-12 Reps
10-12 Reps
@7-8
@9-10
7
Bicep Curl (Barbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@7-8
@9-10
Day 2
1
Single Leg Deadlift
3 Sets
15-20 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
15-20 Reps
@8
3
Bent Over Row (Dumbbell)
1 Set
2 Sets
15-20 Reps
15-20 Reps
@8
@8
4
Incline Bench Press (Dumbbell)
2 Sets
15-20 Reps
@8
5
Seated Shoulder Press (Dumbbell)
3 Sets
15-20 Reps
@8
6
Incline Curl (Dumbbell)
3 Sets
15-20 Reps
@8
7
Single Arm Overhead Tricep Extension
3 Sets
15-20 Reps
@8
Day 3
1
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8
2
Hammer Curl
3 Sets
10-12 Reps
@8
3
Overhead Extension (Dumbbell)
3 Sets
10-12 Reps
@8
4
Kroc Row
3 Sets
10-12 Reps
@8
5
Pendlay Row
3 Sets
10-12 Reps
@8
6
Power Clean
2 Sets
1 Set
5-8 Reps
3-5 Reps
@8
@8
7
Standing Calf Raise
3 Sets
20-30 Reps
@8
Day 1
1
Seated Overhead Press (Barbell)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@7-8
@9-10
2
Bench Press (Barbell)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@7-8
@9-10
3
Pull-Up (Bodyweight)
4 Sets
1 Set
3-5 Reps
3-5 Reps
@7-8
@9-10
4
Squat (Low Bar)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@7-8
@9-10
5
Romanian Deadlift (Barbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@7-8
@9-10
6
Skull Crusher
2 Sets
1 Set
10-12 Reps
10-12 Reps
@7-8
@9-10
7
Bicep Curl (Barbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@7-8
@9-10
Day 2
1
Single Leg Deadlift
3 Sets
15-20 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
15-20 Reps
@8
3
Bent Over Row (Dumbbell)
1 Set
2 Sets
15-20 Reps
15-20 Reps
@8
@8
4
Incline Bench Press (Dumbbell)
2 Sets
15-20 Reps
@8
5
Seated Shoulder Press (Dumbbell)
3 Sets
15-20 Reps
@8
6
Incline Curl (Dumbbell)
3 Sets
15-20 Reps
@8
7
Single Arm Overhead Tricep Extension
3 Sets
15-20 Reps
@8
Day 3
1
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8
2
Hammer Curl
3 Sets
10-12 Reps
@8
3
Overhead Extension (Dumbbell)
3 Sets
10-12 Reps
@8
4
Kroc Row
3 Sets
10-12 Reps
@8
5
Pendlay Row
3 Sets
10-12 Reps
@8
6
Power Clean
2 Sets
1 Set
5-8 Reps
3-5 Reps
@8
@8
7
Standing Calf Raise
3 Sets
20-30 Reps
@8
Day 1
1
Seated Overhead Press (Barbell)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@7-8
@9-10
2
Bench Press (Barbell)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@7-8
@9-10
3
Pull-Up (Bodyweight)
4 Sets
1 Set
3-5 Reps
3-5 Reps
@7-8
@9-10
4
Squat (Low Bar)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@7-8
@9-10
5
Romanian Deadlift (Barbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@7-8
@9-10
6
Skull Crusher
2 Sets
1 Set
10-12 Reps
10-12 Reps
@7-8
@9-10
7
Bicep Curl (Barbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@7-8
@9-10
Day 2
1
Single Leg Deadlift
3 Sets
15-20 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
15-20 Reps
@8
3
Bent Over Row (Dumbbell)
1 Set
2 Sets
15-20 Reps
15-20 Reps
@8
@8
4
Incline Bench Press (Dumbbell)
2 Sets
15-20 Reps
@8
5
Seated Shoulder Press (Dumbbell)
3 Sets
15-20 Reps
@8
6
Incline Curl (Dumbbell)
3 Sets
15-20 Reps
@8
7
Single Arm Overhead Tricep Extension
3 Sets
15-20 Reps
@8
Day 3
1
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8
2
Hammer Curl
3 Sets
10-12 Reps
@8
3
Overhead Extension (Dumbbell)
3 Sets
10-12 Reps
@8
4
Kroc Row
3 Sets
10-12 Reps
@8
5
Pendlay Row
3 Sets
10-12 Reps
@8
6
Power Clean
2 Sets
1 Set
5-8 Reps
3-5 Reps
@8
@8
7
Standing Calf Raise
3 Sets
20-30 Reps
@8