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Piss and Vinegar 2.0
by Kanskje Noir
Program Description
4 weeks breakout
Program Overview
Level
Novice
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Jan 16, 2024 10:09
Last Edited
May 07, 2024 10:47
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Week 1
1 / 4 Weeks
Day 6
1
Walk
1 Set
20 mins
2
Chest Press (Machine)
3 Sets
12 Reps
3
Shoulder Press (Machine)
3 Sets
12 Reps
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
5
Lunge (Dumbbell)
3 Sets
12 Reps
6
Standing Calf Raise
3 Sets
20 Reps
7
Hammer Curl
3 Sets
12 Reps
8
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
Day 5
1
Walk
1 Set
20 mins
2
Leg Extension
3 Sets
12 Reps
3
Hamstring Curl
3 Sets
12 Reps
4
Pec Deck (Machine)
3 Sets
12 Reps
5
Bicep Curl (Machine)
3 Sets
12 Reps
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
7
Lat Pulldown
3 Sets
12 Reps
8
Cable Crunch
3 Sets
12 Reps
Day 2
1
Walk
1 Set
5 mins
2
Bench Press (Barbell)
1 Set
AMRAP
3
Chest Press (Machine)
3 Sets
12 Reps
4
Shoulder Press (Machine)
3 Sets
12 Reps
5
Pull-Up (Bodyweight)
3 Sets
AMRAP
6
Lunge (Dumbbell)
3 Sets
12 Reps
7
Standing Calf Raise
3 Sets
20 Reps
8
Hammer Curl
3 Sets
12 Reps
9
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
Day 1
1
Walk
1 Set
5 mins
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
1 Reps
3
Leg Extension
3 Sets
12 Reps
4
Hamstring Curl
3 Sets
12 Reps
5
Pec Deck (Machine)
3 Sets
12 Reps
6
Bicep Curl (Machine)
3 Sets
12 Reps
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
8
Lat Pulldown
3 Sets
12 Reps
9
Cable Crunch
3 Sets
12 Reps
Day 3
1
Walk
1 Set
5 mins
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
1 Reps
80%
90%
100%
100%
3
Leg Extension
3 Sets
12 Reps
4
Hamstring Curl
3 Sets
12 Reps
5
Pec Deck (Machine)
3 Sets
12 Reps
6
Bicep Curl (Machine)
3 Sets
12 Reps
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
8
Lat Pulldown
3 Sets
12 Reps
9
Cable Crunch
3 Sets
12 Reps
Day 4
1
Walk
1 Set
20 mins
2
Overhead Press (Barbell)
1 Set
2 Sets
1 Set
5 Reps
3 Reps
2 Reps
3
Chest Press (Machine)
3 Sets
12 Reps
4
Shoulder Press (Machine)
3 Sets
12 Reps
5
Pull-Up (Bodyweight)
3 Sets
AMRAP
6
Lunge (Dumbbell)
3 Sets
12 Reps
7
Standing Calf Raise
3 Sets
20 Reps
8
Hammer Curl
3 Sets
12 Reps
9
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
Day 1
1
Walk
1 Set
5 mins
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
1 Reps
3
Leg Extension
3 Sets
12 Reps
4
Hamstring Curl
3 Sets
12 Reps
5
Pec Deck (Machine)
3 Sets
12 Reps
6
Bicep Curl (Machine)
3 Sets
12 Reps
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
8
Lat Pulldown
3 Sets
12 Reps
9
Cable Crunch
3 Sets
12 Reps
Day 2
1
Walk
1 Set
5 mins
2
Bench Press (Barbell)
1 Set
AMRAP
3
Chest Press (Machine)
3 Sets
12 Reps
4
Shoulder Press (Machine)
3 Sets
12 Reps
5
Pull-Up (Bodyweight)
3 Sets
AMRAP
6
Lunge (Dumbbell)
3 Sets
12 Reps
7
Standing Calf Raise
3 Sets
20 Reps
8
Hammer Curl
3 Sets
12 Reps
9
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
Day 3
1
Walk
1 Set
5 mins
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
1 Reps
80%
90%
100%
100%
3
Leg Extension
3 Sets
12 Reps
4
Hamstring Curl
3 Sets
12 Reps
5
Pec Deck (Machine)
3 Sets
12 Reps
6
Bicep Curl (Machine)
3 Sets
12 Reps
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
8
Lat Pulldown
3 Sets
12 Reps
9
Cable Crunch
3 Sets
12 Reps
Day 4
1
Walk
1 Set
20 mins
2
Overhead Press (Barbell)
1 Set
2 Sets
1 Set
5 Reps
3 Reps
2 Reps
3
Chest Press (Machine)
3 Sets
12 Reps
4
Shoulder Press (Machine)
3 Sets
12 Reps
5
Pull-Up (Bodyweight)
3 Sets
AMRAP
6
Lunge (Dumbbell)
3 Sets
12 Reps
7
Standing Calf Raise
3 Sets
20 Reps
8
Hammer Curl
3 Sets
12 Reps
9
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
Day 5
1
Walk
1 Set
20 mins
2
Leg Extension
3 Sets
12 Reps
3
Hamstring Curl
3 Sets
12 Reps
4
Pec Deck (Machine)
3 Sets
12 Reps
5
Bicep Curl (Machine)
3 Sets
12 Reps
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
7
Lat Pulldown
3 Sets
12 Reps
8
Cable Crunch
3 Sets
12 Reps
Day 6
1
Walk
1 Set
20 mins
2
Chest Press (Machine)
3 Sets
12 Reps
3
Shoulder Press (Machine)
3 Sets
12 Reps
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
5
Lunge (Dumbbell)
3 Sets
12 Reps
6
Standing Calf Raise
3 Sets
20 Reps
7
Hammer Curl
3 Sets
12 Reps
8
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
Day 1
1
Walk
1 Set
5 mins
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
1 Reps
3
Leg Extension
3 Sets
12 Reps
4
Hamstring Curl
3 Sets
12 Reps
5
Pec Deck (Machine)
3 Sets
12 Reps
6
Bicep Curl (Machine)
3 Sets
12 Reps
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
8
Lat Pulldown
3 Sets
12 Reps
9
Cable Crunch
3 Sets
12 Reps
Day 2
1
Walk
1 Set
5 mins
2
Bench Press (Barbell)
1 Set
AMRAP
3
Chest Press (Machine)
3 Sets
12 Reps
4
Shoulder Press (Machine)
3 Sets
12 Reps
5
Pull-Up (Bodyweight)
3 Sets
AMRAP
6
Lunge (Dumbbell)
3 Sets
12 Reps
7
Standing Calf Raise
3 Sets
20 Reps
8
Hammer Curl
3 Sets
12 Reps
9
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
Day 3
1
Walk
1 Set
5 mins
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
1 Reps
80%
90%
100%
100%
3
Leg Extension
3 Sets
12 Reps
4
Hamstring Curl
3 Sets
12 Reps
5
Pec Deck (Machine)
3 Sets
12 Reps
6
Bicep Curl (Machine)
3 Sets
12 Reps
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
8
Lat Pulldown
3 Sets
12 Reps
9
Cable Crunch
3 Sets
12 Reps
Day 4
1
Walk
1 Set
20 mins
2
Overhead Press (Barbell)
1 Set
2 Sets
1 Set
5 Reps
3 Reps
2 Reps
3
Chest Press (Machine)
3 Sets
12 Reps
4
Shoulder Press (Machine)
3 Sets
12 Reps
5
Pull-Up (Bodyweight)
3 Sets
AMRAP
6
Lunge (Dumbbell)
3 Sets
12 Reps
7
Standing Calf Raise
3 Sets
20 Reps
8
Hammer Curl
3 Sets
12 Reps
9
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
Day 5
1
Walk
1 Set
20 mins
2
Leg Extension
3 Sets
12 Reps
3
Hamstring Curl
3 Sets
12 Reps
4
Pec Deck (Machine)
3 Sets
12 Reps
5
Bicep Curl (Machine)
3 Sets
12 Reps
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
7
Lat Pulldown
3 Sets
12 Reps
8
Cable Crunch
3 Sets
12 Reps
Day 6
1
Walk
1 Set
20 mins
2
Chest Press (Machine)
3 Sets
12 Reps
3
Shoulder Press (Machine)
3 Sets
12 Reps
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
5
Lunge (Dumbbell)
3 Sets
12 Reps
6
Standing Calf Raise
3 Sets
20 Reps
7
Hammer Curl
3 Sets
12 Reps
8
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
Day 1
1
Walk
1 Set
5 mins
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
1 Reps
3
Leg Extension
3 Sets
12 Reps
4
Hamstring Curl
3 Sets
12 Reps
5
Pec Deck (Machine)
3 Sets
12 Reps
6
Bicep Curl (Machine)
3 Sets
12 Reps
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
8
Lat Pulldown
3 Sets
12 Reps
9
Cable Crunch
3 Sets
12 Reps
Day 2
1
Walk
1 Set
5 mins
2
Bench Press (Barbell)
1 Set
AMRAP
3
Chest Press (Machine)
3 Sets
12 Reps
4
Shoulder Press (Machine)
3 Sets
12 Reps
5
Pull-Up (Bodyweight)
3 Sets
AMRAP
6
Lunge (Dumbbell)
3 Sets
12 Reps
7
Standing Calf Raise
3 Sets
20 Reps
8
Hammer Curl
3 Sets
12 Reps
9
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
Day 3
1
Walk
1 Set
5 mins
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
1 Reps
80%
90%
100%
100%
3
Leg Extension
3 Sets
12 Reps
4
Hamstring Curl
3 Sets
12 Reps
5
Pec Deck (Machine)
3 Sets
12 Reps
6
Bicep Curl (Machine)
3 Sets
12 Reps
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
8
Lat Pulldown
3 Sets
12 Reps
9
Cable Crunch
3 Sets
12 Reps
Day 4
1
Walk
1 Set
20 mins
2
Overhead Press (Barbell)
1 Set
2 Sets
1 Set
5 Reps
3 Reps
2 Reps
3
Chest Press (Machine)
3 Sets
12 Reps
4
Shoulder Press (Machine)
3 Sets
12 Reps
5
Pull-Up (Bodyweight)
3 Sets
AMRAP
6
Lunge (Dumbbell)
3 Sets
12 Reps
7
Standing Calf Raise
3 Sets
20 Reps
8
Hammer Curl
3 Sets
12 Reps
9
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
Day 5
1
Walk
1 Set
20 mins
2
Leg Extension
3 Sets
12 Reps
3
Hamstring Curl
3 Sets
12 Reps
4
Pec Deck (Machine)
3 Sets
12 Reps
5
Bicep Curl (Machine)
3 Sets
12 Reps
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
7
Lat Pulldown
3 Sets
12 Reps
8
Cable Crunch
3 Sets
12 Reps
Day 6
1
Walk
1 Set
20 mins
2
Chest Press (Machine)
3 Sets
12 Reps
3
Shoulder Press (Machine)
3 Sets
12 Reps
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
5
Lunge (Dumbbell)
3 Sets
12 Reps
6
Standing Calf Raise
3 Sets
20 Reps
7
Hammer Curl
3 Sets
12 Reps
8
Tricep Rope Push Down (Cable)
3 Sets
15 Reps