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Phat 1 day arm Natural hyper
by
1 athletes joined
Program Description
Build muscle while adding a whole separate day
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Mar 19, 2024 04:55
Last Edited
May 07, 2024 10:23
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Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
70%
2
Pull-Up (Weighted)
2 Sets
6-10 Reps
3
Chest Supported Row (Machine)
2 Sets
6-10 Reps
4
Dip (Weighted)
2 Sets
6-10 Reps
5
Pendlay Row
3 Sets
3-5 Reps
6
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
7
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
8
Skull Crusher
3 Sets
6-10 Reps
9
Sit Up
4 Sets
20 Reps
Day 2
1
Barbell Row
6 Sets
3 Reps
65%
2
T-Bar Row
3 Sets
8-12 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Chest Supported Row (Machine)
2 Sets
12-15 Reps
5
Lat Pulldown
2 Sets
15-20 Reps
6
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
7
Upright Row (Dumbbell)
2 Sets
12-15 Reps
8
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
9
Plank
3 Sets
1 mins
Day 3
1
Bicep Curl (Cable)
2 Sets
15-20 Reps
2
Single Arm Tricep Extension (Cable)
2 Sets
15-20 Reps
3
JM Press
3 Sets
6-12 Reps
4
Dumbbell Bench Pullover
4 Sets
8-12 Reps
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
6
Overhead Tricep Extension (Cable)
2 Sets
10-12 Reps
7
Lateral Raise (Cable)
2 Sets
12-20 Reps
8
Windshield Wipers
3 Sets
10 Reps
9
Forearm
3 Sets
10-15 Reps
Day 4
1
Squat (Smith Machine)
2 Sets
3-5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Leg Press (45 Degrees)
2 Sets
12-15 Reps
4
Hack Squat
3 Sets
8-12 Reps
5
Leg Extension
3 Sets
15-20 Reps
6
Lying Leg Curl
2 Sets
12-15 Reps
7
Leg Curl
2 Sets
12-15 Reps
8
Standing Calf Raise
3 Sets
2 Sets
10-15 Reps
6-8 Reps
9
Side Crunch (Cable)
3 Sets
15 Reps
Day 5
1
Bench Press (Dumbbell)
6 Sets
3 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Incline Bench Press (Barbell)
3 Sets
12-15 Reps
4
Chest Fly (Cable)
2 Sets
15-20 Reps
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
6
Concentration Curl
2 Sets
12-15 Reps
7
Spider Curl
2 Sets
15-20 Reps
8
Lying Tricep Extension (Barbell)
3 Sets
8-12 Reps
9
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
10
Tricep Kickback
1 Set
15-20 Reps
Day 2
1
Barbell Row
6 Sets
3 Reps
65%
2
T-Bar Row
3 Sets
8-12 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Chest Supported Row (Machine)
2 Sets
12-15 Reps
5
Lat Pulldown
2 Sets
15-20 Reps
6
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
7
Upright Row (Dumbbell)
2 Sets
12-15 Reps
8
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
9
Plank
3 Sets
1 mins
Day 3
1
Bicep Curl (Cable)
2 Sets
15-20 Reps
2
Single Arm Tricep Extension (Cable)
2 Sets
15-20 Reps
3
JM Press
3 Sets
6-12 Reps
4
Dumbbell Bench Pullover
4 Sets
8-12 Reps
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
6
Overhead Tricep Extension (Cable)
2 Sets
10-12 Reps
7
Lateral Raise (Cable)
2 Sets
12-20 Reps
8
Windshield Wipers
3 Sets
10 Reps
9
Forearm
3 Sets
10-15 Reps
Day 4
1
Squat (Smith Machine)
2 Sets
3-5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Leg Press (45 Degrees)
2 Sets
12-15 Reps
4
Hack Squat
3 Sets
8-12 Reps
5
Leg Extension
3 Sets
15-20 Reps
6
Lying Leg Curl
2 Sets
12-15 Reps
7
Leg Curl
2 Sets
12-15 Reps
8
Standing Calf Raise
3 Sets
2 Sets
10-15 Reps
6-8 Reps
9
Side Crunch (Cable)
3 Sets
15 Reps
Day 5
1
Bench Press (Dumbbell)
6 Sets
3 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Incline Bench Press (Barbell)
3 Sets
12-15 Reps
4
Chest Fly (Cable)
2 Sets
15-20 Reps
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
6
Concentration Curl
2 Sets
12-15 Reps
7
Spider Curl
2 Sets
15-20 Reps
8
Lying Tricep Extension (Barbell)
3 Sets
8-12 Reps
9
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
10
Tricep Kickback
1 Set
15-20 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
73%
2
Pull-Up (Weighted)
2 Sets
6-10 Reps
3
Chest Supported Row (Machine)
2 Sets
6-10 Reps
4
Dip (Weighted)
2 Sets
6-10 Reps
5
Pendlay Row
3 Sets
3-5 Reps
6
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
7
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
8
Skull Crusher
3 Sets
6-10 Reps
9
Sit Up
4 Sets
20 Reps
Day 2
1
Barbell Row
6 Sets
3 Reps
65%
2
T-Bar Row
3 Sets
8-12 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Chest Supported Row (Machine)
2 Sets
12-15 Reps
5
Lat Pulldown
2 Sets
15-20 Reps
6
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
7
Upright Row (Dumbbell)
2 Sets
12-15 Reps
8
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
9
Plank
3 Sets
1 mins
Day 3
1
Bicep Curl (Cable)
2 Sets
15-20 Reps
2
Single Arm Tricep Extension (Cable)
2 Sets
15-20 Reps
3
JM Press
3 Sets
6-12 Reps
4
Dumbbell Bench Pullover
4 Sets
8-12 Reps
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
6
Overhead Tricep Extension (Cable)
2 Sets
10-12 Reps
7
Lateral Raise (Cable)
2 Sets
12-20 Reps
8
Windshield Wipers
3 Sets
10 Reps
9
Forearm
3 Sets
10-15 Reps
Day 4
1
Squat (Smith Machine)
2 Sets
3-5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Leg Press (45 Degrees)
2 Sets
12-15 Reps
4
Hack Squat
3 Sets
8-12 Reps
5
Leg Extension
3 Sets
15-20 Reps
6
Lying Leg Curl
2 Sets
12-15 Reps
7
Leg Curl
2 Sets
12-15 Reps
8
Standing Calf Raise
3 Sets
2 Sets
10-15 Reps
6-8 Reps
9
Side Crunch (Cable)
3 Sets
15 Reps
Day 5
1
Bench Press (Dumbbell)
6 Sets
3 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Incline Bench Press (Barbell)
3 Sets
12-15 Reps
4
Chest Fly (Cable)
2 Sets
15-20 Reps
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
6
Concentration Curl
2 Sets
12-15 Reps
7
Spider Curl
2 Sets
15-20 Reps
8
Lying Tricep Extension (Barbell)
3 Sets
8-12 Reps
9
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
10
Tricep Kickback
1 Set
15-20 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
75%
2
Pull-Up (Weighted)
2 Sets
6-10 Reps
3
Chest Supported Row (Machine)
2 Sets
6-10 Reps
4
Dip (Weighted)
2 Sets
6-10 Reps
5
Pendlay Row
3 Sets
3-5 Reps
6
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
7
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
8
Skull Crusher
3 Sets
6-10 Reps
9
Sit Up
4 Sets
20 Reps
Day 2
1
Barbell Row
6 Sets
3 Reps
65%
2
T-Bar Row
3 Sets
8-12 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Chest Supported Row (Machine)
2 Sets
12-15 Reps
5
Lat Pulldown
2 Sets
15-20 Reps
6
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
7
Upright Row (Dumbbell)
2 Sets
12-15 Reps
8
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
9
Plank
3 Sets
1 mins
Day 3
1
Bicep Curl (Cable)
2 Sets
15-20 Reps
2
Single Arm Tricep Extension (Cable)
2 Sets
15-20 Reps
3
JM Press
3 Sets
6-12 Reps
4
Dumbbell Bench Pullover
4 Sets
8-12 Reps
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
6
Overhead Tricep Extension (Cable)
2 Sets
10-12 Reps
7
Lateral Raise (Cable)
2 Sets
12-20 Reps
8
Windshield Wipers
3 Sets
10 Reps
9
Forearm
3 Sets
10-15 Reps
Day 4
1
Squat (Smith Machine)
2 Sets
3-5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Leg Press (45 Degrees)
2 Sets
12-15 Reps
4
Hack Squat
3 Sets
8-12 Reps
5
Leg Extension
3 Sets
15-20 Reps
6
Lying Leg Curl
2 Sets
12-15 Reps
7
Leg Curl
2 Sets
12-15 Reps
8
Standing Calf Raise
3 Sets
2 Sets
10-15 Reps
6-8 Reps
9
Side Crunch (Cable)
3 Sets
15 Reps
Day 5
1
Bench Press (Dumbbell)
6 Sets
3 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Incline Bench Press (Barbell)
3 Sets
12-15 Reps
4
Chest Fly (Cable)
2 Sets
15-20 Reps
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
6
Concentration Curl
2 Sets
12-15 Reps
7
Spider Curl
2 Sets
15-20 Reps
8
Lying Tricep Extension (Barbell)
3 Sets
8-12 Reps
9
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
10
Tricep Kickback
1 Set
15-20 Reps
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
3-5 Reps
3-5 Reps
78%
80%
2
Pull-Up (Weighted)
2 Sets
6-10 Reps
3
Chest Supported Row (Machine)
2 Sets
6-10 Reps
4
Dip (Weighted)
2 Sets
6-10 Reps
5
Pendlay Row
3 Sets
3-5 Reps
6
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
7
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
8
Skull Crusher
3 Sets
6-10 Reps
9
Sit Up
4 Sets
20 Reps