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Poopy Workout Thing
by A. H.
1 athletes joined
Program Description
I need this for tracking w friends
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
May 29, 2024 05:22
Last Edited
May 30, 2024 12:07
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Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
4 Sets
10 Reps
8 Reps
2
Incline Bench Press (Barbell)
4 Sets
10 Reps
3
Chest Fly (Machine)
3 Sets
12 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Bent Over Row (Barbell)
4 Sets
10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
7
Bicep Curl (Barbell)
3 Sets
12 Reps
8
Lateral Raise (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@7.5
9
Shoulder Press (Machine)
1 Set
2 Sets
12 Reps
12 Reps
@7.5
Day 3
1
Military Press (Barbell)
2 Sets
4 Sets
10 Reps
8 Reps
2
Bent Over Row (Barbell)
4 Sets
10 Reps
3
Incline Bench Press (Barbell)
4 Sets
10 Reps
4
Chest Fly (Machine)
3 Sets
12 Reps
5
Lat Pulldown
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
7
Rear Delt Fly (Machine)
3 Sets
12 Reps
8
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
9
Bicep Curl (Barbell)
3 Sets
12 Reps
Day 4
1
Deadlift (Barbell)
2 Sets
4 Sets
10 Reps
8 Reps
2
Zercher Squat (Barbell)
4 Sets
12 Reps
3
Leg Extension
4 Sets
12 Reps
4
Leg Press
3 Sets
12 Reps
5
Leg Curl
4 Sets
12 Reps
6
Lying Leg Curl
3 Sets
12 Reps
7
Decline Crunch (Weighted)
3 Sets
12 Reps
Day 2
1
Squat (Barbell)
2 Sets
4 Sets
10 Reps
8 Reps
2
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
3
Leg Press
3 Sets
12 Reps
4
Seated Hamstring Curl
4 Sets
12 Reps
5
Lying Leg Curl
3 Sets
12 Reps
6
Leg Extension
4 Sets
12 Reps
7
Decline Crunch (Weighted)
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
2 Sets
4 Sets
10 Reps
8 Reps
2
Incline Bench Press (Barbell)
4 Sets
10 Reps
3
Chest Fly (Machine)
3 Sets
12 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Bent Over Row (Barbell)
4 Sets
10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
7
Bicep Curl (Barbell)
3 Sets
12 Reps
8
Lateral Raise (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@7.5
9
Shoulder Press (Machine)
1 Set
2 Sets
12 Reps
12 Reps
@7.5
Day 2
1
Squat (Barbell)
2 Sets
4 Sets
10 Reps
8 Reps
2
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
3
Leg Press
3 Sets
12 Reps
4
Seated Hamstring Curl
4 Sets
12 Reps
5
Lying Leg Curl
3 Sets
12 Reps
6
Leg Extension
4 Sets
12 Reps
7
Decline Crunch (Weighted)
3 Sets
12 Reps
Day 3
1
Military Press (Barbell)
2 Sets
4 Sets
10 Reps
8 Reps
2
Bent Over Row (Barbell)
4 Sets
10 Reps
3
Incline Bench Press (Barbell)
4 Sets
10 Reps
4
Chest Fly (Machine)
3 Sets
12 Reps
5
Lat Pulldown
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
7
Rear Delt Fly (Machine)
3 Sets
12 Reps
8
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
9
Bicep Curl (Barbell)
3 Sets
12 Reps
Day 4
1
Deadlift (Barbell)
2 Sets
4 Sets
10 Reps
8 Reps
2
Zercher Squat (Barbell)
4 Sets
12 Reps
3
Leg Extension
4 Sets
12 Reps
4
Leg Press
3 Sets
12 Reps
5
Leg Curl
4 Sets
12 Reps
6
Lying Leg Curl
3 Sets
12 Reps
7
Decline Crunch (Weighted)
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
2 Sets
4 Sets
10 Reps
8 Reps
2
Incline Bench Press (Barbell)
4 Sets
10 Reps
3
Chest Fly (Machine)
3 Sets
12 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Bent Over Row (Barbell)
4 Sets
10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
7
Bicep Curl (Barbell)
3 Sets
12 Reps
8
Lateral Raise (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@7.5
9
Shoulder Press (Machine)
1 Set
2 Sets
12 Reps
12 Reps
@7.5
Day 2
1
Squat (Barbell)
2 Sets
4 Sets
10 Reps
8 Reps
2
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
3
Leg Press
3 Sets
12 Reps
4
Seated Hamstring Curl
4 Sets
12 Reps
5
Lying Leg Curl
3 Sets
12 Reps
6
Leg Extension
4 Sets
12 Reps
7
Decline Crunch (Weighted)
3 Sets
12 Reps
Day 3
1
Military Press (Barbell)
2 Sets
4 Sets
10 Reps
8 Reps
2
Bent Over Row (Barbell)
4 Sets
10 Reps
3
Incline Bench Press (Barbell)
4 Sets
10 Reps
4
Chest Fly (Machine)
3 Sets
12 Reps
5
Lat Pulldown
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
7
Rear Delt Fly (Machine)
3 Sets
12 Reps
8
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
9
Bicep Curl (Barbell)
3 Sets
12 Reps
Day 4
1
Deadlift (Barbell)
2 Sets
4 Sets
10 Reps
8 Reps
2
Zercher Squat (Barbell)
4 Sets
12 Reps
3
Leg Extension
4 Sets
12 Reps
4
Leg Press
3 Sets
12 Reps
5
Leg Curl
4 Sets
12 Reps
6
Lying Leg Curl
3 Sets
12 Reps
7
Decline Crunch (Weighted)
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
2 Sets
4 Sets
10 Reps
8 Reps
2
Incline Bench Press (Barbell)
4 Sets
10 Reps
3
Chest Fly (Machine)
3 Sets
12 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Bent Over Row (Barbell)
4 Sets
10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
7
Bicep Curl (Barbell)
3 Sets
12 Reps
8
Lateral Raise (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@7.5
9
Shoulder Press (Machine)
1 Set
2 Sets
12 Reps
12 Reps
@7.5
Day 2
1
Squat (Barbell)
2 Sets
4 Sets
10 Reps
8 Reps
2
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
3
Leg Press
3 Sets
12 Reps
4
Seated Hamstring Curl
4 Sets
12 Reps
5
Lying Leg Curl
3 Sets
12 Reps
6
Leg Extension
4 Sets
12 Reps
7
Decline Crunch (Weighted)
3 Sets
12 Reps
Day 3
1
Military Press (Barbell)
2 Sets
4 Sets
10 Reps
8 Reps
2
Bent Over Row (Barbell)
4 Sets
10 Reps
3
Incline Bench Press (Barbell)
4 Sets
10 Reps
4
Chest Fly (Machine)
3 Sets
12 Reps
5
Lat Pulldown
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
7
Rear Delt Fly (Machine)
3 Sets
12 Reps
8
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
9
Bicep Curl (Barbell)
3 Sets
12 Reps
Day 4
1
Deadlift (Barbell)
2 Sets
4 Sets
10 Reps
8 Reps
2
Zercher Squat (Barbell)
4 Sets
12 Reps
3
Leg Extension
4 Sets
12 Reps
4
Leg Press
3 Sets
12 Reps
5
Leg Curl
4 Sets
12 Reps
6
Lying Leg Curl
3 Sets
12 Reps
7
Decline Crunch (Weighted)
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
2 Sets
4 Sets
10 Reps
8 Reps
2
Incline Bench Press (Barbell)
4 Sets
10 Reps
3
Chest Fly (Machine)
3 Sets
12 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Bent Over Row (Barbell)
4 Sets
10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
7
Bicep Curl (Barbell)
3 Sets
12 Reps
8
Lateral Raise (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@7.5
9
Shoulder Press (Machine)
1 Set
2 Sets
12 Reps
12 Reps
@7.5
Day 2
1
Squat (Barbell)
2 Sets
4 Sets
10 Reps
8 Reps
2
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
3
Leg Press
3 Sets
12 Reps
4
Seated Hamstring Curl
4 Sets
12 Reps
5
Lying Leg Curl
3 Sets
12 Reps
6
Leg Extension
4 Sets
12 Reps
7
Decline Crunch (Weighted)
3 Sets
12 Reps
Day 3
1
Military Press (Barbell)
2 Sets
4 Sets
10 Reps
8 Reps
2
Bent Over Row (Barbell)
4 Sets
10 Reps
3
Incline Bench Press (Barbell)
4 Sets
10 Reps
4
Chest Fly (Machine)
3 Sets
12 Reps
5
Lat Pulldown
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
7
Rear Delt Fly (Machine)
3 Sets
12 Reps
8
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
9
Bicep Curl (Barbell)
3 Sets
12 Reps
Day 4
1
Deadlift (Barbell)
2 Sets
4 Sets
10 Reps
8 Reps
2
Zercher Squat (Barbell)
4 Sets
12 Reps
3
Leg Extension
4 Sets
12 Reps
4
Leg Press
3 Sets
12 Reps
5
Leg Curl
4 Sets
12 Reps
6
Lying Leg Curl
3 Sets
12 Reps
7
Decline Crunch (Weighted)
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
2 Sets
4 Sets
10 Reps
8 Reps
2
Incline Bench Press (Barbell)
4 Sets
10 Reps
3
Chest Fly (Machine)
3 Sets
12 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Bent Over Row (Barbell)
4 Sets
10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
7
Bicep Curl (Barbell)
3 Sets
12 Reps
8
Lateral Raise (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@7.5
9
Shoulder Press (Machine)
1 Set
2 Sets
12 Reps
12 Reps
@7.5
Day 2
1
Squat (Barbell)
2 Sets
4 Sets
10 Reps
8 Reps
2
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
3
Leg Press
3 Sets
12 Reps
4
Seated Hamstring Curl
4 Sets
12 Reps
5
Lying Leg Curl
3 Sets
12 Reps
6
Leg Extension
4 Sets
12 Reps
7
Decline Crunch (Weighted)
3 Sets
12 Reps
Day 3
1
Military Press (Barbell)
2 Sets
4 Sets
10 Reps
8 Reps
2
Bent Over Row (Barbell)
4 Sets
10 Reps
3
Incline Bench Press (Barbell)
4 Sets
10 Reps
4
Chest Fly (Machine)
3 Sets
12 Reps
5
Lat Pulldown
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
7
Rear Delt Fly (Machine)
3 Sets
12 Reps
8
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
9
Bicep Curl (Barbell)
3 Sets
12 Reps
Day 4
1
Deadlift (Barbell)
2 Sets
4 Sets
10 Reps
8 Reps
2
Zercher Squat (Barbell)
4 Sets
12 Reps
3
Leg Extension
4 Sets
12 Reps
4
Leg Press
3 Sets
12 Reps
5
Leg Curl
4 Sets
12 Reps
6
Lying Leg Curl
3 Sets
12 Reps
7
Decline Crunch (Weighted)
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
2 Sets
4 Sets
10 Reps
8 Reps
2
Incline Bench Press (Barbell)
4 Sets
10 Reps
3
Chest Fly (Machine)
3 Sets
12 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Bent Over Row (Barbell)
4 Sets
10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
7
Bicep Curl (Barbell)
3 Sets
12 Reps
8
Lateral Raise (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@7.5
9
Shoulder Press (Machine)
1 Set
2 Sets
12 Reps
12 Reps
@7.5
Day 2
1
Squat (Barbell)
2 Sets
4 Sets
10 Reps
8 Reps
2
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
3
Leg Press
3 Sets
12 Reps
4
Seated Hamstring Curl
4 Sets
12 Reps
5
Lying Leg Curl
3 Sets
12 Reps
6
Leg Extension
4 Sets
12 Reps
7
Decline Crunch (Weighted)
3 Sets
12 Reps
Day 3
1
Military Press (Barbell)
2 Sets
4 Sets
10 Reps
8 Reps
2
Bent Over Row (Barbell)
4 Sets
10 Reps
3
Incline Bench Press (Barbell)
4 Sets
10 Reps
4
Chest Fly (Machine)
3 Sets
12 Reps
5
Lat Pulldown
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
7
Rear Delt Fly (Machine)
3 Sets
12 Reps
8
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
9
Bicep Curl (Barbell)
3 Sets
12 Reps
Day 4
1
Deadlift (Barbell)
2 Sets
4 Sets
10 Reps
8 Reps
2
Zercher Squat (Barbell)
4 Sets
12 Reps
3
Leg Extension
4 Sets
12 Reps
4
Leg Press
3 Sets
12 Reps
5
Leg Curl
4 Sets
12 Reps
6
Lying Leg Curl
3 Sets
12 Reps
7
Decline Crunch (Weighted)
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
2 Sets
4 Sets
10 Reps
8 Reps
2
Incline Bench Press (Barbell)
4 Sets
10 Reps
3
Chest Fly (Machine)
3 Sets
12 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Bent Over Row (Barbell)
4 Sets
10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
7
Bicep Curl (Barbell)
3 Sets
12 Reps
8
Lateral Raise (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@7.5
9
Shoulder Press (Machine)
1 Set
2 Sets
12 Reps
12 Reps
@7.5
Day 2
1
Squat (Barbell)
2 Sets
4 Sets
10 Reps
8 Reps
2
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
3
Leg Press
3 Sets
12 Reps
4
Seated Hamstring Curl
4 Sets
12 Reps
5
Lying Leg Curl
3 Sets
12 Reps
6
Leg Extension
4 Sets
12 Reps
7
Decline Crunch (Weighted)
3 Sets
12 Reps
Day 3
1
Military Press (Barbell)
2 Sets
4 Sets
10 Reps
8 Reps
2
Bent Over Row (Barbell)
4 Sets
10 Reps
3
Incline Bench Press (Barbell)
4 Sets
10 Reps
4
Chest Fly (Machine)
3 Sets
12 Reps
5
Lat Pulldown
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
7
Rear Delt Fly (Machine)
3 Sets
12 Reps
8
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
9
Bicep Curl (Barbell)
3 Sets
12 Reps
Day 4
1
Deadlift (Barbell)
2 Sets
4 Sets
10 Reps
8 Reps
2
Zercher Squat (Barbell)
4 Sets
12 Reps
3
Leg Extension
4 Sets
12 Reps
4
Leg Press
3 Sets
12 Reps
5
Leg Curl
4 Sets
12 Reps
6
Lying Leg Curl
3 Sets
12 Reps
7
Decline Crunch (Weighted)
3 Sets
12 Reps