logo
Personal program
by Jakob F.
3 athletes joined
Program Description
A program i made and use feel free to try it if you want too
Program Overview
Level
Beginner, Novice, Intermediate, Advanced
Goal
Bodybuilding, Muscle & Sculpting, Bodyweight Fitness, Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Feb 12, 2024 02:10
Last Edited
May 07, 2024 10:27
down_app
Week 1
1 / 4 Weeks
Day 2
1
Dip (Weighted)
3 Sets
6-10 Reps
2
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
4
Skull Crusher
3 Sets
8-10 Reps
Day 3
1
Front Squat (Barbell)
3 Sets
6-10 Reps
2
Cossack Squat
2 Sets
8-10 Reps
3
Lunge (Dumbbell)
2 Sets
8-10 Reps
4
Leg Extension
3 Sets
6-10 Reps
5
Standing Calf Raise
4 Sets
10-15 Reps
Day 1
1
Chin-Up (Weighted)
3 Sets
6-10 Reps
2
Barbell Row
3 Sets
8-10 Reps
3A
Concentration Curl
2 Sets
8-10 Reps
3B
Reverse Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
Day 1
1
Overhead Press (Barbell)
4 Sets
3-5 Reps
2
Legs Up Bench Press (Barbell)
3 Sets
6-8 Reps
3A
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
3B
Skull Crusher
1 Set
8-10 Reps
4
Chin-Up (Weighted)
3 Sets
6-10 Reps
Day 3
1
Bench Press (Paused)
4 Sets
3-5 Reps
2
Seated Overhead Press (Barbell)
3 Sets
6-8 Reps
3A
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
3B
Skull Crusher
1 Set
8-10 Reps
4
Chin-Up (Weighted)
3 Sets
6-10 Reps
Day 4
1
Deadlift (Deficit)
4 Sets
3-5 Reps
2
Front Squat (Barbell)
3 Sets
6-8 Reps
3A
Leg Extension
2 Sets
6-10 Reps
3B
Back Extension
2 Sets
8-10 Reps
4
Standing Calf Raise
1 Set
Day 2
1
Squat (Low Bar)
4 Sets
3-5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
3
Leg Extension
3 Sets
6-10 Reps
4
Standing Calf Raise
3 Sets
10-15 Reps
Day 1
1
Dip (Weighted)
4 Sets
6-8 Reps
2
Chin-Up (Weighted)
4 Sets
6-8 Reps
3
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
4
Dumbbell Row
2 Sets
6-10 Reps
Day 3
1
Dip (Weighted)
4 Sets
6-8 Reps
2
Chin-Up (Weighted)
4 Sets
6-8 Reps
3
Skull Crusher
3 Sets
8-10 Reps
4
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
Day 4
1
Squat (Low Bar)
3 Sets
6-8 Reps
2
Back Extension
3 Sets
8-10 Reps
3
Leg Extension
3 Sets
8-10 Reps
4
Standing Calf Raise
3 Sets
10-15 Reps
Day 2
1
Cossack Squat
3 Sets
8-10 Reps
2
Lunge (Dumbbell)
3 Sets
8-10 Reps
3
Sissy Squat
3 Sets
6-10 Reps
4
Standing Calf Raise
3 Sets
10-15 Reps
Day 1
1
Chin-Up (Weighted)
3 Sets
6-10 Reps
2
Barbell Row
3 Sets
8-10 Reps
3A
Concentration Curl
2 Sets
8-10 Reps
3B
Reverse Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
Day 2
1
Dip (Weighted)
3 Sets
6-10 Reps
2
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
4
Skull Crusher
3 Sets
8-10 Reps
Day 3
1
Front Squat (Barbell)
3 Sets
6-10 Reps
2
Cossack Squat
2 Sets
8-10 Reps
3
Lunge (Dumbbell)
2 Sets
8-10 Reps
4
Leg Extension
3 Sets
6-10 Reps
5
Standing Calf Raise
4 Sets
10-15 Reps