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Pearly’s program
by Anonymous
10 athletes joined
Program Description
Time to organize that gym time! So I have this set up where you have an upper body day, a lower body, and a full body day. The upper and lower are ganna be mainly weight lifting to burn the most calories and get the most bang for out time. I also have some chill cardio on those days at the end if you still have time. The full body day will be parts of the upper and lower with a harder cardio session at the end(this ones not optional lol). If you have flat shoes like Chucks or Vans for the lower body lifting that’s best, but if not just the most stable workout shoes you have should be ok. VERY IMPORTANT!!!! Before the first lift on a muscle group you need to do at least 1 warm up set. This can be as simple as half the weight of a working set and the same reps. If you want more warm up you can 75% of the working weight for second warm up set. This is what will keep you safe and help your joints get used to the movement. When you do the second movement for that body part you can do another warm up set but you don’t have to. For all of the lifting movements I want you to use a weight where you feel like you can only do 1-3 more reps while still being in the target range. It’s ganna be tough but really try to push yourself. Try to control the weight the entire time, especially on the way down. This is for safety and to helps get you the most for your effort. You don’t have to be a nerd about it but half a second to a second on the way down is a good rule of thumb. If you are able to complete all the sets at the top of the rep range add 5-10lbs next time you do that movement. For the body weight stuff I’ll specify how to progress on those in the actual workouts. All the cardio is on the treadmill but you can swap it out for any other form of cardio if running is stressful on your joints. The Elliptical and row machines are great alternatives. Also any movement you don’t like or feel comfortable doing can de swapped for something similar. (Ex. Smith machine Squat changed to Goblet squat, Romanian deadlifts swapped for dumbbell stiff legged deadlifts) I can provide you some alternative if you’d like. If you click the name of the exercises it should show you a model or video of how to do them well but if you want something more I can send you something better or a video of me doing it. If you want to see if you are doing it right I can also check your form out too. If you have any questions just let me know :)
Program Overview
Level
Beginner, Novice
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Mar 21, 2024 06:59
Last Edited
May 10, 2024 03:46
down_app
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3
Suitcase Carry
2 Sets
30 secs
4
Push Up
2 Sets
15-25 Reps
5
Chest Supported Row (Machine)
2 Sets
15-25 Reps
6
Light Jog
1 Set
1 Set
1-3 mins
10-20 mins
Day 1
1
Squat (Smith Machine)
3 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Leg Raise (Captain's Chair)
3 Sets
5-30 Reps
4
Lunge (Dumbbell)
2 Sets
5-15 Reps
5
Back Extension (Weighted)
2 Sets
10-20 Reps
6
Walk
1 Set
10-20 mins
Day 3
1
Squat (Smith Machine)
2 Sets
8-12 Reps
2
Bench Press (Dumbbell)
2 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
4
Lat Pulldown
2 Sets
8-12 Reps
5
Sit Up
1 Set
AMRAP
6
Run
1 Set
1 Set
1-3 mins
20-30 mins
Day 1
1
Squat (Smith Machine)
3 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Leg Raise (Captain's Chair)
3 Sets
5-30 Reps
4
Lunge (Dumbbell)
2 Sets
5-15 Reps
5
Back Extension (Weighted)
2 Sets
10-20 Reps
6
Walk
1 Set
10-20 mins
Day 2
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3
Suitcase Carry
2 Sets
30 secs
4
Push Up
2 Sets
15-25 Reps
5
Chest Supported Row (Machine)
2 Sets
15-25 Reps
6
Light Jog
1 Set
1 Set
1-3 mins
10-20 mins
Day 3
1
Squat (Smith Machine)
2 Sets
8-12 Reps
2
Bench Press (Dumbbell)
2 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
4
Lat Pulldown
2 Sets
8-12 Reps
5
Sit Up
1 Set
AMRAP
6
Run
1 Set
1 Set
1-3 mins
20-30 mins
Day 1
1
Squat (Smith Machine)
3 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Leg Raise (Captain's Chair)
3 Sets
5-30 Reps
4
Lunge (Dumbbell)
2 Sets
5-15 Reps
5
Back Extension (Weighted)
2 Sets
10-20 Reps
6
Walk
1 Set
10-20 mins
Day 2
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3
Suitcase Carry
2 Sets
30 secs
4
Push Up
2 Sets
15-25 Reps
5
Chest Supported Row (Machine)
2 Sets
15-25 Reps
6
Light Jog
1 Set
1 Set
1-3 mins
10-20 mins
Day 3
1
Squat (Smith Machine)
2 Sets
8-12 Reps
2
Bench Press (Dumbbell)
2 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
4
Lat Pulldown
2 Sets
8-12 Reps
5
Sit Up
1 Set
AMRAP
6
Run
1 Set
1 Set
1-3 mins
20-30 mins
Day 1
1
Squat (Smith Machine)
3 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Leg Raise (Captain's Chair)
3 Sets
5-30 Reps
4
Lunge (Dumbbell)
2 Sets
5-15 Reps
5
Back Extension (Weighted)
2 Sets
10-20 Reps
6
Walk
1 Set
10-20 mins
Day 2
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3
Suitcase Carry
2 Sets
30 secs
4
Push Up
2 Sets
15-25 Reps
5
Chest Supported Row (Machine)
2 Sets
15-25 Reps
6
Light Jog
1 Set
1 Set
1-3 mins
10-20 mins
Day 3
1
Squat (Smith Machine)
2 Sets
8-12 Reps
2
Bench Press (Dumbbell)
2 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
4
Lat Pulldown
2 Sets
8-12 Reps
5
Sit Up
1 Set
AMRAP
6
Run
1 Set
1 Set
1-3 mins
20-30 mins
Day 1
1
Squat (Smith Machine)
3 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Leg Raise (Captain's Chair)
3 Sets
5-30 Reps
4
Lunge (Dumbbell)
2 Sets
5-15 Reps
5
Back Extension (Weighted)
2 Sets
10-20 Reps
6
Walk
1 Set
10-20 mins
Day 2
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3
Suitcase Carry
2 Sets
30 secs
4
Push Up
2 Sets
15-25 Reps
5
Chest Supported Row (Machine)
2 Sets
15-25 Reps
6
Light Jog
1 Set
1 Set
1-3 mins
10-20 mins
Day 3
1
Squat (Smith Machine)
2 Sets
8-12 Reps
2
Bench Press (Dumbbell)
2 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
4
Lat Pulldown
2 Sets
8-12 Reps
5
Sit Up
1 Set
AMRAP
6
Run
1 Set
1 Set
1-3 mins
20-30 mins
Day 1
1
Squat (Smith Machine)
3 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Leg Raise (Captain's Chair)
3 Sets
5-30 Reps
4
Lunge (Dumbbell)
2 Sets
5-15 Reps
5
Back Extension (Weighted)
2 Sets
10-20 Reps
6
Walk
1 Set
10-20 mins
Day 2
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3
Suitcase Carry
2 Sets
30 secs
4
Push Up
2 Sets
15-25 Reps
5
Chest Supported Row (Machine)
2 Sets
15-25 Reps
6
Light Jog
1 Set
1 Set
1-3 mins
10-20 mins
Day 3
1
Squat (Smith Machine)
2 Sets
8-12 Reps
2
Bench Press (Dumbbell)
2 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
4
Lat Pulldown
2 Sets
8-12 Reps
5
Sit Up
1 Set
AMRAP
6
Run
1 Set
1 Set
1-3 mins
20-30 mins
Day 1
1
Squat (Smith Machine)
3 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Leg Raise (Captain's Chair)
3 Sets
5-30 Reps
4
Lunge (Dumbbell)
2 Sets
5-15 Reps
5
Back Extension (Weighted)
2 Sets
10-20 Reps
6
Walk
1 Set
10-20 mins
Day 2
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3
Suitcase Carry
2 Sets
30 secs
4
Push Up
2 Sets
15-25 Reps
5
Chest Supported Row (Machine)
2 Sets
15-25 Reps
6
Light Jog
1 Set
1 Set
1-3 mins
10-20 mins
Day 3
1
Squat (Smith Machine)
2 Sets
8-12 Reps
2
Bench Press (Dumbbell)
2 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
4
Lat Pulldown
2 Sets
8-12 Reps
5
Sit Up
1 Set
AMRAP
6
Run
1 Set
1 Set
1-3 mins
20-30 mins
Day 1
1
Squat (Smith Machine)
3 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Leg Raise (Captain's Chair)
3 Sets
5-30 Reps
4
Lunge (Dumbbell)
2 Sets
5-15 Reps
5
Back Extension (Weighted)
2 Sets
10-20 Reps
6
Walk
1 Set
10-20 mins
Day 2
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3
Suitcase Carry
2 Sets
30 secs
4
Push Up
2 Sets
15-25 Reps
5
Chest Supported Row (Machine)
2 Sets
15-25 Reps
6
Light Jog
1 Set
1 Set
1-3 mins
10-20 mins
Day 3
1
Squat (Smith Machine)
2 Sets
8-12 Reps
2
Bench Press (Dumbbell)
2 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
4
Lat Pulldown
2 Sets
8-12 Reps
5
Sit Up
1 Set
AMRAP
6
Run
1 Set
1 Set
1-3 mins
20-30 mins
Day 1
1
Squat (Smith Machine)
3 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Leg Raise (Captain's Chair)
3 Sets
5-30 Reps
4
Lunge (Dumbbell)
2 Sets
5-15 Reps
5
Back Extension (Weighted)
2 Sets
10-20 Reps
6
Walk
1 Set
10-20 mins
Day 2
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3
Suitcase Carry
2 Sets
30 secs
4
Push Up
2 Sets
15-25 Reps
5
Chest Supported Row (Machine)
2 Sets
15-25 Reps
6
Light Jog
1 Set
1 Set
1-3 mins
10-20 mins
Day 3
1
Squat (Smith Machine)
2 Sets
8-12 Reps
2
Bench Press (Dumbbell)
2 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
4
Lat Pulldown
2 Sets
8-12 Reps
5
Sit Up
1 Set
AMRAP
6
Run
1 Set
1 Set
1-3 mins
20-30 mins
Day 1
1
Squat (Smith Machine)
3 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Leg Raise (Captain's Chair)
3 Sets
5-30 Reps
4
Lunge (Dumbbell)
2 Sets
5-15 Reps
5
Back Extension (Weighted)
2 Sets
10-20 Reps
6
Walk
1 Set
10-20 mins
Day 2
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3
Suitcase Carry
2 Sets
30 secs
4
Push Up
2 Sets
15-25 Reps
5
Chest Supported Row (Machine)
2 Sets
15-25 Reps
6
Light Jog
1 Set
1 Set
1-3 mins
10-20 mins
Day 3
1
Squat (Smith Machine)
2 Sets
8-12 Reps
2
Bench Press (Dumbbell)
2 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
4
Lat Pulldown
2 Sets
8-12 Reps
5
Sit Up
1 Set
AMRAP
6
Run
1 Set
1 Set
1-3 mins
20-30 mins
Day 1
1
Squat (Smith Machine)
3 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Leg Raise (Captain's Chair)
3 Sets
5-30 Reps
4
Lunge (Dumbbell)
2 Sets
5-15 Reps
5
Back Extension (Weighted)
2 Sets
10-20 Reps
6
Walk
1 Set
10-20 mins
Day 2
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3
Suitcase Carry
2 Sets
30 secs
4
Push Up
2 Sets
15-25 Reps
5
Chest Supported Row (Machine)
2 Sets
15-25 Reps
6
Light Jog
1 Set
1 Set
1-3 mins
10-20 mins
Day 3
1
Squat (Smith Machine)
2 Sets
8-12 Reps
2
Bench Press (Dumbbell)
2 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
4
Lat Pulldown
2 Sets
8-12 Reps
5
Sit Up
1 Set
AMRAP
6
Run
1 Set
1 Set
1-3 mins
20-30 mins
Day 1
1
Squat (Smith Machine)
3 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Leg Raise (Captain's Chair)
3 Sets
5-30 Reps
4
Lunge (Dumbbell)
2 Sets
5-15 Reps
5
Back Extension (Weighted)
2 Sets
10-20 Reps
6
Walk
1 Set
10-20 mins
Day 2
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3
Suitcase Carry
2 Sets
30 secs
4
Push Up
2 Sets
15-25 Reps
5
Chest Supported Row (Machine)
2 Sets
15-25 Reps
6
Light Jog
1 Set
1 Set
1-3 mins
10-20 mins
Day 3
1
Squat (Smith Machine)
2 Sets
8-12 Reps
2
Bench Press (Dumbbell)
2 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
4
Lat Pulldown
2 Sets
8-12 Reps
5
Sit Up
1 Set
AMRAP
6
Run
1 Set
1 Set
1-3 mins
20-30 mins