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Pool Ready in 9 Weeks
by Hunter Z.
2 athletes joined
Program Description
We get big
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
9 weeks
Time Per Workout
70 minutes
Created
Apr 23, 2024 03:59
Last Edited
May 07, 2024 10:16
down_app
Week 1
1 / 9 Weeks
Day 1
1
Chin-Up (Assisted)
3 Sets
12 Reps
@8
2
Dip (Assisted)
3 Sets
12 Reps
@8
3
Seated Dumbbell Curl
3 Sets
8 Reps
@9.5
4
Concentration Curl
3 Sets
12 Reps
@9.5
5
Tricep Extension (Cable)
3 Sets
12 Reps
@9.5
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@9.5
7
T-Bar Row
3 Sets
12 Reps
@9.5
8
Lateral Raise (Cable)
6 Sets
15 Reps
@9.5
Day 2
1
Leg Press
3 Sets
10 Reps
@9.5
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@9.5
3
Back Extension
3 Sets
12 Reps
@9.5
4
Seated Hamstring Curl
3 Sets
12 Reps
@9.5
5
Hip Abductor (Machine)
3 Sets
15 Reps
@9.5
Day 3
1
Seated Dumbbell Curl
3 Sets
8 Reps
@9.5
2
Preacher Curl (Barbell)
3 Sets
12 Reps
@9.5
3
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@9.5
4
Tricep Extension (Cable)
3 Sets
12 Reps
@9.5
5
Tricep Extension (Barbell)
3 Sets
12 Reps
@9.5
6
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9.5
@9.5
@9.5
7
Lat Pulldown
3 Sets
8 Reps
@9.5
8
Lateral Raise (Cable)
3 Sets
15 Reps
@9.5
Day 5
1
Hack Squat
3 Sets
8 Reps
@9.5
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@9.5
3
Back Extension
3 Sets
8 Reps
@9.5
4
Leg Extension
3 Sets
8 Reps
@9.5
5
Hip Abductor (Machine)
3 Sets
15 Reps
@9.5
Day 4
1
Tricep Extension (Cable)
3 Sets
12 Reps
@9.5
2
Hammer Curl
3 Sets
12 Reps
@9.5
3
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@9.5
4
Lat Pulldown
3 Sets
12 Reps
@9.5
5
Chest Fly (Machine)
3 Sets
15 Reps
@9.5
6
Lateral Raise (Cable)
3 Sets
15 Reps
@9.5
7
Bent Over Row (Barbell)
3 Sets
8 Reps
@9.5
8
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@9.5
Day 1
1
Chin-Up (Assisted)
3 Sets
12 Reps
@8
2
Dip (Assisted)
3 Sets
12 Reps
@8
3
Seated Dumbbell Curl
3 Sets
8 Reps
@9.5
4
Concentration Curl
3 Sets
12 Reps
@9.5
5
Tricep Extension (Cable)
3 Sets
12 Reps
@9.5
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@9.5
7
T-Bar Row
3 Sets
12 Reps
@9.5
8
Lateral Raise (Cable)
6 Sets
15 Reps
@9.5
Day 2
1
Leg Press
3 Sets
10 Reps
@9.5
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@9.5
3
Back Extension
3 Sets
12 Reps
@9.5
4
Seated Hamstring Curl
3 Sets
12 Reps
@9.5
5
Hip Abductor (Machine)
3 Sets
15 Reps
@9.5
Day 3
1
Seated Dumbbell Curl
3 Sets
8 Reps
@9.5
2
Preacher Curl (Barbell)
3 Sets
12 Reps
@9.5
3
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@9.5
4
Tricep Extension (Cable)
3 Sets
12 Reps
@9.5
5
Tricep Extension (Barbell)
3 Sets
12 Reps
@9.5
6
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9.5
@9.5
@9.5
7
Lat Pulldown
3 Sets
8 Reps
@9.5
8
Lateral Raise (Cable)
3 Sets
15 Reps
@9.5
Day 4
1
Tricep Extension (Cable)
3 Sets
12 Reps
@9.5
2
Front Raise
3 Sets
12 Reps
@9.5
3
Hammer Curl
3 Sets
12 Reps
@9.5
4
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@9.5
5
Lat Pulldown
3 Sets
12 Reps
@9.5
6
Chest Fly (Machine)
3 Sets
15 Reps
@9.5
7
Lateral Raise (Cable)
3 Sets
15 Reps
@9.5
8
Bent Over Row (Barbell)
3 Sets
8 Reps
@9.5
Day 5
1
Hack Squat
3 Sets
8 Reps
@9.5
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@9.5
3
Back Extension
3 Sets
8 Reps
@9.5
4
Leg Extension
3 Sets
8 Reps
@9.5
5
Hip Abductor (Machine)
3 Sets
15 Reps
@9.5
Day 1
1
Chin-Up (Assisted)
3 Sets
12 Reps
@8
2
Dip (Assisted)
3 Sets
12 Reps
@8
3
Seated Dumbbell Curl
3 Sets
8 Reps
@9.5
4
Concentration Curl
3 Sets
12 Reps
@9.5
5
Tricep Extension (Cable)
3 Sets
12 Reps
@9.5
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@9.5
7
T-Bar Row
3 Sets
12 Reps
@9.5
8
Lateral Raise (Cable)
6 Sets
15 Reps
@9.5
Day 2
1
Leg Press
3 Sets
10 Reps
@9.5
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@9.5
3
Back Extension
3 Sets
12 Reps
@9.5
4
Seated Hamstring Curl
3 Sets
12 Reps
@9.5
5
Hip Abductor (Machine)
3 Sets
15 Reps
@9.5
Day 3
1
Seated Dumbbell Curl
3 Sets
8 Reps
@9.5
2
Preacher Curl (Barbell)
3 Sets
12 Reps
@9.5
3
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@9.5
4
Tricep Extension (Cable)
3 Sets
12 Reps
@9.5
5
Tricep Extension (Barbell)
3 Sets
12 Reps
@9.5
6
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9.5
@9.5
@9.5
7
Lat Pulldown
3 Sets
8 Reps
@9.5
8
Lateral Raise (Cable)
3 Sets
15 Reps
@9.5
Day 4
1
Tricep Extension (Cable)
3 Sets
12 Reps
@9.5
2
Front Raise
3 Sets
12 Reps
@9.5
3
Hammer Curl
3 Sets
12 Reps
@9.5
4
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@9.5
5
Lat Pulldown
3 Sets
12 Reps
@9.5
6
Chest Fly (Machine)
3 Sets
15 Reps
@9.5
7
Lateral Raise (Cable)
3 Sets
15 Reps
@9.5
8
Bent Over Row (Barbell)
3 Sets
8 Reps
@9.5
Day 5
1
Hack Squat
3 Sets
8 Reps
@9.5
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@9.5
3
Back Extension
3 Sets
8 Reps
@9.5
4
Leg Extension
3 Sets
8 Reps
@9.5
5
Hip Abductor (Machine)
3 Sets
15 Reps
@9.5
Day 1
1
Chin-Up (Assisted)
3 Sets
12 Reps
@8
2
Dip (Assisted)
3 Sets
12 Reps
@8
3
Seated Dumbbell Curl
3 Sets
8 Reps
@9.5
4
Concentration Curl
3 Sets
12 Reps
@9.5
5
Tricep Extension (Cable)
3 Sets
12 Reps
@9.5
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@9.5
7
T-Bar Row
3 Sets
12 Reps
@9.5
8
Lateral Raise (Cable)
6 Sets
15 Reps
@9.5
Day 2
1
Leg Press
3 Sets
10 Reps
@9.5
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@9.5
3
Back Extension
3 Sets
12 Reps
@9.5
4
Seated Hamstring Curl
3 Sets
12 Reps
@9.5
5
Hip Abductor (Machine)
3 Sets
15 Reps
@9.5
Day 3
1
Seated Dumbbell Curl
3 Sets
8 Reps
@9.5
2
Preacher Curl (Barbell)
3 Sets
12 Reps
@9.5
3
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@9.5
4
Tricep Extension (Cable)
3 Sets
12 Reps
@9.5
5
Tricep Extension (Barbell)
3 Sets
12 Reps
@9.5
6
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9.5
@9.5
@9.5
7
Lat Pulldown
3 Sets
8 Reps
@9.5
8
Lateral Raise (Cable)
3 Sets
15 Reps
@9.5
Day 4
1
Tricep Extension (Cable)
3 Sets
12 Reps
@9.5
2
Front Raise
3 Sets
12 Reps
@9.5
3
Hammer Curl
3 Sets
12 Reps
@9.5
4
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@9.5
5
Lat Pulldown
3 Sets
12 Reps
@9.5
6
Chest Fly (Machine)
3 Sets
15 Reps
@9.5
7
Lateral Raise (Cable)
3 Sets
15 Reps
@9.5
8
Bent Over Row (Barbell)
3 Sets
8 Reps
@9.5
Day 5
1
Hack Squat
3 Sets
8 Reps
@9.5
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@9.5
3
Back Extension
3 Sets
8 Reps
@9.5
4
Leg Extension
3 Sets
8 Reps
@9.5
5
Hip Abductor (Machine)
3 Sets
15 Reps
@9.5
Day 1
1
Chin-Up (Assisted)
3 Sets
12 Reps
@8
2
Dip (Assisted)
3 Sets
12 Reps
@8
3
Seated Dumbbell Curl
3 Sets
8 Reps
@9.5
4
Concentration Curl
3 Sets
12 Reps
@9.5
5
Tricep Extension (Cable)
3 Sets
12 Reps
@9.5
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@9.5
7
T-Bar Row
3 Sets
12 Reps
@9.5
8
Lateral Raise (Cable)
6 Sets
15 Reps
@9.5
Day 2
1
Leg Press
3 Sets
10 Reps
@9.5
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@9.5
3
Back Extension
3 Sets
12 Reps
@9.5
4
Seated Hamstring Curl
3 Sets
12 Reps
@9.5
5
Hip Abductor (Machine)
3 Sets
15 Reps
@9.5
Day 3
1
Seated Dumbbell Curl
3 Sets
8 Reps
@9.5
2
Preacher Curl (Barbell)
3 Sets
12 Reps
@9.5
3
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@9.5
4
Tricep Extension (Cable)
3 Sets
12 Reps
@9.5
5
Tricep Extension (Barbell)
3 Sets
12 Reps
@9.5
6
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9.5
@9.5
@9.5
7
Lat Pulldown
3 Sets
8 Reps
@9.5
8
Lateral Raise (Cable)
3 Sets
15 Reps
@9.5
Day 4
1
Tricep Extension (Cable)
3 Sets
12 Reps
@9.5
2
Front Raise
3 Sets
12 Reps
@9.5
3
Hammer Curl
3 Sets
12 Reps
@9.5
4
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@9.5
5
Lat Pulldown
3 Sets
12 Reps
@9.5
6
Chest Fly (Machine)
3 Sets
15 Reps
@9.5
7
Lateral Raise (Cable)
3 Sets
15 Reps
@9.5
8
Bent Over Row (Barbell)
3 Sets
8 Reps
@9.5
Day 5
1
Hack Squat
3 Sets
8 Reps
@9.5
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@9.5
3
Back Extension
3 Sets
8 Reps
@9.5
4
Leg Extension
3 Sets
8 Reps
@9.5
5
Hip Abductor (Machine)
3 Sets
15 Reps
@9.5
Day 1
1
Chin-Up (Assisted)
3 Sets
12 Reps
@8
2
Dip (Assisted)
3 Sets
12 Reps
@8
3
Seated Dumbbell Curl
3 Sets
8 Reps
@9.5
4
Concentration Curl
3 Sets
12 Reps
@9.5
5
Tricep Extension (Cable)
3 Sets
12 Reps
@9.5
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@9.5
7
T-Bar Row
3 Sets
12 Reps
@9.5
8
Lateral Raise (Cable)
6 Sets
15 Reps
@9.5
Day 2
1
Leg Press
3 Sets
10 Reps
@9.5
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@9.5
3
Back Extension
3 Sets
12 Reps
@9.5
4
Seated Hamstring Curl
3 Sets
12 Reps
@9.5
5
Hip Abductor (Machine)
3 Sets
15 Reps
@9.5
Day 3
1
Seated Dumbbell Curl
3 Sets
8 Reps
@9.5
2
Preacher Curl (Barbell)
3 Sets
12 Reps
@9.5
3
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@9.5
4
Tricep Extension (Cable)
3 Sets
12 Reps
@9.5
5
Tricep Extension (Barbell)
3 Sets
12 Reps
@9.5
6
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9.5
@9.5
@9.5
7
Lat Pulldown
3 Sets
8 Reps
@9.5
8
Lateral Raise (Cable)
3 Sets
15 Reps
@9.5
Day 4
1
Tricep Extension (Cable)
3 Sets
12 Reps
@9.5
2
Front Raise
3 Sets
12 Reps
@9.5
3
Hammer Curl
3 Sets
12 Reps
@9.5
4
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@9.5
5
Lat Pulldown
3 Sets
12 Reps
@9.5
6
Chest Fly (Machine)
3 Sets
15 Reps
@9.5
7
Lateral Raise (Cable)
3 Sets
15 Reps
@9.5
8
Bent Over Row (Barbell)
3 Sets
8 Reps
@9.5
Day 5
1
Hack Squat
3 Sets
8 Reps
@9.5
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@9.5
3
Back Extension
3 Sets
8 Reps
@9.5
4
Leg Extension
3 Sets
8 Reps
@9.5
5
Hip Abductor (Machine)
3 Sets
15 Reps
@9.5
Day 1
1
Chin-Up (Assisted)
3 Sets
12 Reps
@8
2
Dip (Assisted)
3 Sets
12 Reps
@8
3
Seated Dumbbell Curl
3 Sets
8 Reps
@9.5
4
Concentration Curl
3 Sets
12 Reps
@9.5
5
Tricep Extension (Cable)
3 Sets
12 Reps
@9.5
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@9.5
7
T-Bar Row
3 Sets
12 Reps
@9.5
8
Lateral Raise (Cable)
6 Sets
15 Reps
@9.5
Day 2
1
Leg Press
3 Sets
10 Reps
@9.5
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@9.5
3
Back Extension
3 Sets
12 Reps
@9.5
4
Seated Hamstring Curl
3 Sets
12 Reps
@9.5
5
Hip Abductor (Machine)
3 Sets
15 Reps
@9.5
Day 3
1
Seated Dumbbell Curl
3 Sets
8 Reps
@9.5
2
Preacher Curl (Barbell)
3 Sets
12 Reps
@9.5
3
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@9.5
4
Tricep Extension (Cable)
3 Sets
12 Reps
@9.5
5
Tricep Extension (Barbell)
3 Sets
12 Reps
@9.5
6
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9.5
@9.5
@9.5
7
Lat Pulldown
3 Sets
8 Reps
@9.5
8
Lateral Raise (Cable)
3 Sets
15 Reps
@9.5
Day 4
1
Tricep Extension (Cable)
3 Sets
12 Reps
@9.5
2
Front Raise
3 Sets
12 Reps
@9.5
3
Hammer Curl
3 Sets
12 Reps
@9.5
4
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@9.5
5
Lat Pulldown
3 Sets
12 Reps
@9.5
6
Chest Fly (Machine)
3 Sets
15 Reps
@9.5
7
Lateral Raise (Cable)
3 Sets
15 Reps
@9.5
8
Bent Over Row (Barbell)
3 Sets
8 Reps
@9.5
Day 5
1
Hack Squat
3 Sets
8 Reps
@9.5
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@9.5
3
Back Extension
3 Sets
8 Reps
@9.5
4
Leg Extension
3 Sets
8 Reps
@9.5
5
Hip Abductor (Machine)
3 Sets
15 Reps
@9.5
Day 1
1
Chin-Up (Assisted)
3 Sets
12 Reps
@8
2
Dip (Assisted)
3 Sets
12 Reps
@8
3
Seated Dumbbell Curl
3 Sets
8 Reps
@9.5
4
Concentration Curl
3 Sets
12 Reps
@9.5
5
Tricep Extension (Cable)
3 Sets
12 Reps
@9.5
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@9.5
7
T-Bar Row
3 Sets
12 Reps
@9.5
8
Lateral Raise (Cable)
6 Sets
15 Reps
@9.5
Day 2
1
Leg Press
3 Sets
10 Reps
@9.5
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@9.5
3
Back Extension
3 Sets
12 Reps
@9.5
4
Seated Hamstring Curl
3 Sets
12 Reps
@9.5
5
Hip Abductor (Machine)
3 Sets
15 Reps
@9.5
Day 3
1
Seated Dumbbell Curl
3 Sets
8 Reps
@9.5
2
Preacher Curl (Barbell)
3 Sets
12 Reps
@9.5
3
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@9.5
4
Tricep Extension (Cable)
3 Sets
12 Reps
@9.5
5
Tricep Extension (Barbell)
3 Sets
12 Reps
@9.5
6
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9.5
@9.5
@9.5
7
Lat Pulldown
3 Sets
8 Reps
@9.5
8
Lateral Raise (Cable)
3 Sets
15 Reps
@9.5
Day 4
1
Tricep Extension (Cable)
3 Sets
12 Reps
@9.5
2
Front Raise
3 Sets
12 Reps
@9.5
3
Hammer Curl
3 Sets
12 Reps
@9.5
4
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@9.5
5
Lat Pulldown
3 Sets
12 Reps
@9.5
6
Chest Fly (Machine)
3 Sets
15 Reps
@9.5
7
Lateral Raise (Cable)
3 Sets
15 Reps
@9.5
8
Bent Over Row (Barbell)
3 Sets
8 Reps
@9.5
Day 5
1
Hack Squat
3 Sets
8 Reps
@9.5
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@9.5
3
Back Extension
3 Sets
8 Reps
@9.5
4
Leg Extension
3 Sets
8 Reps
@9.5
5
Hip Abductor (Machine)
3 Sets
15 Reps
@9.5
Day 1
1
Chin-Up (Assisted)
3 Sets
12 Reps
@8
2
Dip (Assisted)
3 Sets
12 Reps
@8
3
Seated Dumbbell Curl
3 Sets
8 Reps
@9.5
4
Concentration Curl
3 Sets
12 Reps
@9.5
5
Tricep Extension (Cable)
3 Sets
12 Reps
@9.5
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@9.5
7
T-Bar Row
3 Sets
12 Reps
@9.5
8
Lateral Raise (Cable)
6 Sets
15 Reps
@9.5
Day 2
1
Leg Press
3 Sets
10 Reps
@9.5
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@9.5
3
Back Extension
3 Sets
12 Reps
@9.5
4
Seated Hamstring Curl
3 Sets
12 Reps
@9.5
5
Hip Abductor (Machine)
3 Sets
15 Reps
@9.5
Day 3
1
Seated Dumbbell Curl
3 Sets
8 Reps
@9.5
2
Preacher Curl (Barbell)
3 Sets
12 Reps
@9.5
3
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@9.5
4
Tricep Extension (Cable)
3 Sets
12 Reps
@9.5
5
Tricep Extension (Barbell)
3 Sets
12 Reps
@9.5
6
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9.5
@9.5
@9.5
7
Lat Pulldown
3 Sets
8 Reps
@9.5
8
Lateral Raise (Cable)
3 Sets
15 Reps
@9.5
Day 4
1
Tricep Extension (Cable)
3 Sets
12 Reps
@9.5
2
Front Raise
3 Sets
12 Reps
@9.5
3
Hammer Curl
3 Sets
12 Reps
@9.5
4
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@9.5
5
Lat Pulldown
3 Sets
12 Reps
@9.5
6
Chest Fly (Machine)
3 Sets
15 Reps
@9.5
7
Lateral Raise (Cable)
3 Sets
15 Reps
@9.5
8
Bent Over Row (Barbell)
3 Sets
8 Reps
@9.5
Day 5
1
Hack Squat
3 Sets
8 Reps
@9.5
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@9.5
3
Back Extension
3 Sets
8 Reps
@9.5
4
Leg Extension
3 Sets
8 Reps
@9.5
5
Hip Abductor (Machine)
3 Sets
15 Reps
@9.5