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Black swordman
by Bri
Program Description
Modified ppl with arm day/ heavy bench focus
Program Overview
Level
Intermediate
Goal
Bodybuilding, Powerbuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
70 minutes
Created
May 10, 2024 01:43
Last Edited
May 22, 2024 04:56
down_app
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
6 Reps
9 Reps
@9
@7
2
Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
4
Push Up
3 Sets
AMRAP
@10
Day 3
1
Hack Squat
1 Set
2 Sets
7-10 Reps
7-10 Reps
@9.5
@8
2
Back Extension (Weighted)
3 Sets
AMRAP
@8
3
Pallof Press
3 Sets
AMRAP
@9
4
Hamstring Curl
3 Sets
8-12 Reps
@10
5
Leg Extension
2 Sets
AMRAP
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
7-10 Reps
7-10 Reps
@10
@7
3
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@10
4
Pullover (Dumbbell)
3 Sets
AMRAP
@10
Day 4
1
Bent Over Row (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@9.5
@8.5
2
Incline Bench Press (Barbell)
3 Sets
5-8 Reps
@9
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
4
Upright Row (Barbell)
3 Sets
AMRAP
@10
5
Pullover (Dumbbell)
2 Sets
AMRAP
@10
6
Push Up
2 Sets
1 Set
AMRAP
AMRAP
@10
@9
Day 5
1
Bench Press (Barbell)
3 Sets
3-6 Reps
@9.5
2
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@10
3
Incline Curl (Dumbbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@10
@9
4
Skull Crusher
3 Sets
8-12 Reps
@10
5
Hammer Curl
3 Sets
AMRAP
@10
6
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
6 Reps
9 Reps
@9
@7
2
Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
4
Push Up
3 Sets
AMRAP
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
7-10 Reps
7-10 Reps
@10
@7
3
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@10
4
Pullover (Dumbbell)
3 Sets
AMRAP
@10
Day 3
1
Hack Squat
1 Set
2 Sets
7-10 Reps
7-10 Reps
@9.5
@8
2
Back Extension (Weighted)
3 Sets
AMRAP
@8
3
Pallof Press
3 Sets
AMRAP
@9
4
Hamstring Curl
3 Sets
8-12 Reps
@10
5
Leg Extension
2 Sets
AMRAP
@10
Day 4
1
Bent Over Row (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@9.5
@8.5
2
Incline Bench Press (Barbell)
3 Sets
5-8 Reps
@9
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
4
Upright Row (Barbell)
3 Sets
AMRAP
@10
5
Pullover (Dumbbell)
2 Sets
AMRAP
@10
6
Push Up
2 Sets
1 Set
AMRAP
AMRAP
@10
@9
Day 5
1
Bench Press (Barbell)
3 Sets
3-6 Reps
@9.5
2
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@10
3
Incline Curl (Dumbbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@10
@9
4
Skull Crusher
3 Sets
8-12 Reps
@10
5
Hammer Curl
3 Sets
AMRAP
@10
6
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
6 Reps
9 Reps
@9
@7
2
Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
4
Push Up
3 Sets
AMRAP
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
7-10 Reps
7-10 Reps
@10
@7
3
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@10
4
Pullover (Dumbbell)
3 Sets
AMRAP
@10
Day 3
1
Hack Squat
1 Set
2 Sets
7-10 Reps
7-10 Reps
@9.5
@8
2
Back Extension (Weighted)
3 Sets
AMRAP
@8
3
Pallof Press
3 Sets
AMRAP
@9
4
Hamstring Curl
3 Sets
8-12 Reps
@10
5
Leg Extension
2 Sets
AMRAP
@10
Day 4
1
Bent Over Row (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@9.5
@8.5
2
Incline Bench Press (Barbell)
3 Sets
5-8 Reps
@9
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
4
Upright Row (Barbell)
3 Sets
AMRAP
@10
5
Pullover (Dumbbell)
2 Sets
AMRAP
@10
6
Push Up
2 Sets
1 Set
AMRAP
AMRAP
@10
@9
Day 5
1
Bench Press (Barbell)
3 Sets
3-6 Reps
@9.5
2
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@10
3
Incline Curl (Dumbbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@10
@9
4
Skull Crusher
3 Sets
8-12 Reps
@10
5
Hammer Curl
3 Sets
AMRAP
@10
6
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
6 Reps
9 Reps
@9
@7
2
Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
4
Push Up
3 Sets
AMRAP
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
7-10 Reps
7-10 Reps
@10
@7
3
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@10
4
Pullover (Dumbbell)
3 Sets
AMRAP
@10
Day 3
1
Hack Squat
1 Set
2 Sets
7-10 Reps
7-10 Reps
@9.5
@8
2
Back Extension (Weighted)
3 Sets
AMRAP
@8
3
Pallof Press
3 Sets
AMRAP
@9
4
Hamstring Curl
3 Sets
8-12 Reps
@10
5
Leg Extension
2 Sets
AMRAP
@10
Day 4
1
Bent Over Row (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@9.5
@8.5
2
Incline Bench Press (Barbell)
3 Sets
5-8 Reps
@9
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
4
Upright Row (Barbell)
3 Sets
AMRAP
@10
5
Pullover (Dumbbell)
2 Sets
AMRAP
@10
6
Push Up
2 Sets
1 Set
AMRAP
AMRAP
@10
@9
Day 5
1
Bench Press (Barbell)
3 Sets
3-6 Reps
@9.5
2
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@10
3
Incline Curl (Dumbbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@10
@9
4
Skull Crusher
3 Sets
8-12 Reps
@10
5
Hammer Curl
3 Sets
AMRAP
@10
6
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
6 Reps
9 Reps
@9
@7
2
Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
4
Push Up
3 Sets
AMRAP
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
7-10 Reps
7-10 Reps
@10
@7
3
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@10
4
Pullover (Dumbbell)
3 Sets
AMRAP
@10
Day 3
1
Hack Squat
1 Set
2 Sets
7-10 Reps
7-10 Reps
@9.5
@8
2
Back Extension (Weighted)
3 Sets
AMRAP
@8
3
Pallof Press
3 Sets
AMRAP
@9
4
Hamstring Curl
3 Sets
8-12 Reps
@10
5
Leg Extension
2 Sets
AMRAP
@10
Day 4
1
Bent Over Row (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@9.5
@8.5
2
Incline Bench Press (Barbell)
3 Sets
5-8 Reps
@9
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
4
Upright Row (Barbell)
3 Sets
AMRAP
@10
5
Pullover (Dumbbell)
2 Sets
AMRAP
@10
6
Push Up
2 Sets
1 Set
AMRAP
AMRAP
@10
@9
Day 5
1
Bench Press (Barbell)
3 Sets
3-6 Reps
@9.5
2
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@10
3
Incline Curl (Dumbbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@10
@9
4
Skull Crusher
3 Sets
8-12 Reps
@10
5
Hammer Curl
3 Sets
AMRAP
@10
6
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
6 Reps
9 Reps
@9
@7
2
Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
4
Push Up
3 Sets
AMRAP
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
7-10 Reps
7-10 Reps
@10
@7
3
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@10
4
Pullover (Dumbbell)
3 Sets
AMRAP
@10
Day 3
1
Hack Squat
1 Set
2 Sets
7-10 Reps
7-10 Reps
@9.5
@8
2
Back Extension (Weighted)
3 Sets
AMRAP
@8
3
Pallof Press
3 Sets
AMRAP
@9
4
Hamstring Curl
3 Sets
8-12 Reps
@10
5
Leg Extension
2 Sets
AMRAP
@10
Day 4
1
Bent Over Row (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@9.5
@8.5
2
Incline Bench Press (Barbell)
3 Sets
5-8 Reps
@9
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
4
Upright Row (Barbell)
3 Sets
AMRAP
@10
5
Pullover (Dumbbell)
2 Sets
AMRAP
@10
6
Push Up
2 Sets
1 Set
AMRAP
AMRAP
@10
@9
Day 5
1
Bench Press (Barbell)
3 Sets
3-6 Reps
@9.5
2
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@10
3
Incline Curl (Dumbbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@10
@9
4
Skull Crusher
3 Sets
8-12 Reps
@10
5
Hammer Curl
3 Sets
AMRAP
@10
6
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
6 Reps
9 Reps
@9
@7
2
Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
4
Push Up
3 Sets
AMRAP
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
7-10 Reps
7-10 Reps
@10
@7
3
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@10
4
Pullover (Dumbbell)
3 Sets
AMRAP
@10
Day 3
1
Hack Squat
1 Set
2 Sets
7-10 Reps
7-10 Reps
@9.5
@8
2
Back Extension (Weighted)
3 Sets
AMRAP
@8
3
Pallof Press
3 Sets
AMRAP
@9
4
Hamstring Curl
3 Sets
8-12 Reps
@10
5
Leg Extension
2 Sets
AMRAP
@10
Day 4
1
Bent Over Row (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@9.5
@8.5
2
Incline Bench Press (Barbell)
3 Sets
5-8 Reps
@9
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
4
Upright Row (Barbell)
3 Sets
AMRAP
@10
5
Pullover (Dumbbell)
2 Sets
AMRAP
@10
6
Push Up
2 Sets
1 Set
AMRAP
AMRAP
@10
@9
Day 5
1
Bench Press (Barbell)
3 Sets
3-6 Reps
@9.5
2
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@10
3
Incline Curl (Dumbbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@10
@9
4
Skull Crusher
3 Sets
8-12 Reps
@10
5
Hammer Curl
3 Sets
AMRAP
@10
6
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
6 Reps
9 Reps
@9
@7
2
Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
4
Push Up
3 Sets
AMRAP
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
7-10 Reps
7-10 Reps
@10
@7
3
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@10
4
Pullover (Dumbbell)
3 Sets
AMRAP
@10
Day 3
1
Hack Squat
1 Set
2 Sets
7-10 Reps
7-10 Reps
@9.5
@8
2
Back Extension (Weighted)
3 Sets
AMRAP
@8
3
Pallof Press
3 Sets
AMRAP
@9
4
Hamstring Curl
3 Sets
8-12 Reps
@10
5
Leg Extension
2 Sets
AMRAP
@10
Day 4
1
Bent Over Row (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@9.5
@8.5
2
Incline Bench Press (Barbell)
3 Sets
5-8 Reps
@9
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
4
Upright Row (Barbell)
3 Sets
AMRAP
@10
5
Pullover (Dumbbell)
2 Sets
AMRAP
@10
6
Push Up
2 Sets
1 Set
AMRAP
AMRAP
@10
@9
Day 5
1
Bench Press (Barbell)
3 Sets
3-6 Reps
@9.5
2
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@10
3
Incline Curl (Dumbbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@10
@9
4
Skull Crusher
3 Sets
8-12 Reps
@10
5
Hammer Curl
3 Sets
AMRAP
@10
6
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10