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Programmation Emilio 3 mois
by Cedrian
1 athletes joined
Program Description
Emilio
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
May 06, 2024 05:28
Last Edited
Jun 04, 2024 02:49
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8-12 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Overhead Press (Barbell)
3 Sets
8-12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
Day 2
1
Goblet Squat
3 Sets
8-12 Reps
2
Leg Press
3 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
12-15 Reps
4
Leg Curl
3 Sets
12-15 Reps
5
Kettlebell Swing
1 Set
AMRAP
Day 3
1
Pull-Up (Weighted)
3 Sets
8-12 Reps
2
Barbell Row
3 Sets
8-12 Reps
3
Bicep Curl (Barbell)
3 Sets
12-15 Reps
4
Hammer Curl
3 Sets
8-12 Reps
Day 4
1
Dip (Weighted)
3 Sets
12-15 Reps
2
Push Up
3 Sets
15-20 Reps
3
Walking Lunge (Dumbbell)
3 Sets
12-15 Reps
4
Leg Curl
3 Sets
12-15 Reps
Day 5
1A
Leg Extension
3 Sets
12-15 Reps
1B
Leg Curl
3 Sets
12-15 Reps
2A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
2B
Single Leg Romanian Deadlift
3 Sets
8-12 Reps
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Chest Fly (Cable)
3 Sets
12-15 Reps
5
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
6
Face Pull
3 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
8-12 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Overhead Press (Barbell)
4 Sets
8-12 Reps
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
Day 2
1
Goblet Squat
3 Sets
8-12 Reps
2
Leg Press
4 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
12-15 Reps
4
Leg Curl
4 Sets
12-15 Reps
5
Kettlebell Swing
1 Set
AMRAP
Day 3
1
Pull-Up (Weighted)
4 Sets
8-12 Reps
2
Barbell Row
3 Sets
8-12 Reps
3
Bicep Curl (Barbell)
4 Sets
12-15 Reps
4
Hammer Curl
3 Sets
8-12 Reps
Day 4
1
Dip (Weighted)
4 Sets
12-15 Reps
2
Push Up
3 Sets
15-20 Reps
3
Walking Lunge (Dumbbell)
4 Sets
12-15 Reps
4
Leg Curl
4 Sets
12-15 Reps
Day 5
1A
Leg Extension
3 Sets
12-15 Reps
1B
Leg Curl
3 Sets
12-15 Reps
2A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
2B
Single Leg Romanian Deadlift
3 Sets
8-12 Reps
3
Bench Press (Dumbbell)
4 Sets
8-12 Reps
4
Chest Fly (Cable)
3 Sets
12-15 Reps
5
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
6
Face Pull
3 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
8-12 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Overhead Press (Barbell)
4 Sets
8-12 Reps
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
Day 2
1
Goblet Squat
3 Sets
8-12 Reps
2
Leg Press
4 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
12-15 Reps
4
Leg Curl
4 Sets
12-15 Reps
5
Kettlebell Swing
1 Set
AMRAP
Day 3
1
Pull-Up (Weighted)
4 Sets
8-12 Reps
2
Barbell Row
3 Sets
8-12 Reps
3
Bicep Curl (Barbell)
4 Sets
12-15 Reps
4
Hammer Curl
3 Sets
8-12 Reps
Day 4
1
Dip (Weighted)
4 Sets
12-15 Reps
2
Push Up
3 Sets
15-20 Reps
3
Walking Lunge (Dumbbell)
4 Sets
12-15 Reps
4
Leg Curl
4 Sets
12-15 Reps
Day 5
1A
Leg Extension
3 Sets
12-15 Reps
1B
Leg Curl
3 Sets
12-15 Reps
2A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
2B
Single Leg Romanian Deadlift
3 Sets
8-12 Reps
3
Bench Press (Dumbbell)
4 Sets
8-12 Reps
4
Chest Fly (Cable)
3 Sets
12-15 Reps
5
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
6
Face Pull
3 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
8-12 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
3
Overhead Press (Barbell)
4 Sets
8-12 Reps
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
Day 2
1
Goblet Squat
3 Sets
8-12 Reps
2
Leg Press
4 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
12-15 Reps
4
Leg Curl
4 Sets
12-15 Reps
5
Kettlebell Swing
1 Set
AMRAP
Day 3
1
Pull-Up (Weighted)
4 Sets
8-12 Reps
2
Barbell Row
3 Sets
8-12 Reps
3
Bicep Curl (Barbell)
4 Sets
12-15 Reps
4
Hammer Curl
4 Sets
8-12 Reps
Day 4
1A
Seated Dumbbell Curl
4 Sets
8-12 Reps
1B
Dip (Weighted)
4 Sets
12-15 Reps
2
Push Up
3 Sets
15-20 Reps
3
Walking Lunge (Dumbbell)
4 Sets
12-15 Reps
4
Leg Curl
4 Sets
12-15 Reps
5
Rear Delt Row
3 Sets
12-15 Reps
Day 5
1A
Leg Extension
3 Sets
12-15 Reps
1B
Leg Curl
3 Sets
12-15 Reps
2A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
2B
Single Leg Romanian Deadlift
3 Sets
8-12 Reps
3
Bench Press (Dumbbell)
4 Sets
8-12 Reps
4
Chest Fly (Cable)
3 Sets
12-15 Reps
5
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
6
Face Pull
3 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
8-12 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
3
Overhead Press (Barbell)
4 Sets
8-12 Reps
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
Day 2
1
Goblet Squat
4 Sets
8-12 Reps
2
Leg Press
4 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
4 Sets
12-15 Reps
4
Leg Curl
4 Sets
12-15 Reps
Day 3
1
Pull-Up (Weighted)
4 Sets
8-12 Reps
2
Barbell Row
4 Sets
8-12 Reps
3
Bicep Curl (Barbell)
4 Sets
12-15 Reps
4
Hammer Curl
4 Sets
8-12 Reps
Day 4
1A
Seated Dumbbell Curl
4 Sets
8-12 Reps
1B
Dip (Weighted)
4 Sets
12-15 Reps
2
Push Up
4 Sets
15-20 Reps
3
Walking Lunge (Dumbbell)
4 Sets
12-15 Reps
4
Leg Curl
4 Sets
12-15 Reps
5
Rear Delt Row
4 Sets
12-15 Reps
Day 5
1A
Leg Extension
4 Sets
12-15 Reps
1B
Leg Curl
4 Sets
12-15 Reps
2A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
2B
Single Leg Romanian Deadlift
3 Sets
8-12 Reps
3
Bench Press (Dumbbell)
4 Sets
8-12 Reps
4
Chest Fly (Cable)
3 Sets
12-15 Reps
5
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
6
Face Pull
4 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
8-12 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
3
Overhead Press (Barbell)
4 Sets
8-12 Reps
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
Day 2
1
Goblet Squat
4 Sets
8-12 Reps
2
Leg Press
4 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
4 Sets
12-15 Reps
4
Leg Curl
4 Sets
12-15 Reps
Day 3
1
Pull-Up (Weighted)
4 Sets
8-12 Reps
2
Barbell Row
4 Sets
8-12 Reps
3
Bicep Curl (Barbell)
4 Sets
12-15 Reps
4
Hammer Curl
4 Sets
8-12 Reps
Day 4
1A
Seated Dumbbell Curl
4 Sets
8-12 Reps
1B
Dip (Weighted)
4 Sets
12-15 Reps
2
Push Up
4 Sets
15-20 Reps
3
Walking Lunge (Dumbbell)
4 Sets
12-15 Reps
4
Leg Curl
4 Sets
12-15 Reps
5
Rear Delt Row
4 Sets
12-15 Reps
Day 5
1A
Leg Extension
4 Sets
12-15 Reps
1B
Leg Curl
4 Sets
12-15 Reps
2A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
2B
Single Leg Romanian Deadlift
3 Sets
8-12 Reps
3
Bench Press (Dumbbell)
4 Sets
8-12 Reps
4
Chest Fly (Cable)
3 Sets
12-15 Reps
5
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
6
Face Pull
4 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
8-12 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Overhead Press (Barbell)
3 Sets
8-12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
Day 2
1
Goblet Squat
3 Sets
8-12 Reps
2
Leg Press
4 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
12-15 Reps
4
Leg Curl
4 Sets
12-15 Reps
Day 3
1
Pull-Up (Weighted)
4 Sets
8-12 Reps
2
Barbell Row
4 Sets
8-12 Reps
3
Bicep Curl (Barbell)
4 Sets
12-15 Reps
4
Hammer Curl
4 Sets
8-12 Reps
Day 4
1A
Seated Dumbbell Curl
4 Sets
8-12 Reps
1B
Dip (Weighted)
4 Sets
12-15 Reps
2
Push Up
3 Sets
15-20 Reps
3
Walking Lunge (Dumbbell)
4 Sets
12-15 Reps
4
Leg Curl
4 Sets
12-15 Reps
5
Rear Delt Row
4 Sets
12-15 Reps
Day 5
1A
Leg Extension
4 Sets
12-15 Reps
1B
Leg Curl
4 Sets
12-15 Reps
2A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
2B
Single Leg Romanian Deadlift
3 Sets
8-12 Reps
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Chest Fly (Cable)
3 Sets
12-15 Reps
5
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
6
Face Pull
4 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
8-12 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Overhead Press (Barbell)
3 Sets
8-12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
Day 2
1
Goblet Squat
3 Sets
8-12 Reps
2
Leg Press
4 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
12-15 Reps
4
Leg Curl
4 Sets
12-15 Reps
Day 3
1
Pull-Up (Weighted)
4 Sets
8-12 Reps
2
Barbell Row
4 Sets
8-12 Reps
3
Bicep Curl (Barbell)
4 Sets
12-15 Reps
4
Hammer Curl
4 Sets
8-12 Reps
Day 4
1A
Seated Dumbbell Curl
4 Sets
8-12 Reps
1B
Dip (Weighted)
4 Sets
12-15 Reps
2
Push Up
3 Sets
15-20 Reps
3
Walking Lunge (Dumbbell)
4 Sets
12-15 Reps
4
Leg Curl
4 Sets
12-15 Reps
5
Rear Delt Row
4 Sets
12-15 Reps
Day 5
1A
Leg Extension
4 Sets
12-15 Reps
1B
Leg Curl
4 Sets
12-15 Reps
2A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
2B
Single Leg Romanian Deadlift
3 Sets
8-12 Reps
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Chest Fly (Cable)
3 Sets
12-15 Reps
5
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
6
Face Pull
4 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
8-12 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Overhead Press (Barbell)
3 Sets
8-12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
Day 2
1
Goblet Squat
3 Sets
8-12 Reps
2
Leg Press
3 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
12-15 Reps
4
Leg Curl
3 Sets
12-15 Reps
Day 3
1
Pull-Up (Weighted)
3 Sets
8-12 Reps
2
Barbell Row
3 Sets
8-12 Reps
3
Bicep Curl (Barbell)
3 Sets
12-15 Reps
4
Hammer Curl
3 Sets
8-12 Reps
Day 4
1
Dip (Weighted)
3 Sets
12-15 Reps
2
Push Up
3 Sets
15-20 Reps
3
Walking Lunge (Dumbbell)
3 Sets
12-15 Reps
4
Leg Curl
3 Sets
12-15 Reps
Day 5
1A
Leg Extension
3 Sets
12-15 Reps
1B
Leg Curl
3 Sets
12-15 Reps
2A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
2B
Single Leg Romanian Deadlift
3 Sets
8-12 Reps
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Chest Fly (Cable)
3 Sets
12-15 Reps
5
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
6
Face Pull
3 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
8-12 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Overhead Press (Barbell)
4 Sets
8-12 Reps
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
Day 2
1
Goblet Squat
3 Sets
8-12 Reps
2
Leg Press
4 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
12-15 Reps
4
Leg Curl
4 Sets
12-15 Reps
Day 3
1
Pull-Up (Weighted)
4 Sets
8-12 Reps
2
Barbell Row
3 Sets
8-12 Reps
3
Bicep Curl (Barbell)
4 Sets
12-15 Reps
4
Hammer Curl
3 Sets
8-12 Reps
Day 4
1
Dip (Weighted)
4 Sets
12-15 Reps
2
Push Up
3 Sets
15-20 Reps
3
Walking Lunge (Dumbbell)
4 Sets
12-15 Reps
4
Leg Curl
4 Sets
12-15 Reps
Day 5
1A
Leg Extension
3 Sets
12-15 Reps
1B
Leg Curl
3 Sets
12-15 Reps
2A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
2B
Single Leg Romanian Deadlift
3 Sets
8-12 Reps
3
Bench Press (Dumbbell)
4 Sets
8-12 Reps
4
Chest Fly (Cable)
3 Sets
12-15 Reps
5
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
6
Face Pull
3 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
8-12 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Overhead Press (Barbell)
4 Sets
8-12 Reps
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
Day 2
1
Goblet Squat
3 Sets
8-12 Reps
2
Leg Press
4 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
12-15 Reps
4
Leg Curl
4 Sets
12-15 Reps
Day 3
1
Pull-Up (Weighted)
4 Sets
8-12 Reps
2
Barbell Row
3 Sets
8-12 Reps
3
Bicep Curl (Barbell)
4 Sets
12-15 Reps
4
Hammer Curl
3 Sets
8-12 Reps
Day 4
1
Dip (Weighted)
4 Sets
12-15 Reps
2
Push Up
3 Sets
15-20 Reps
3
Walking Lunge (Dumbbell)
4 Sets
12-15 Reps
4
Leg Curl
4 Sets
12-15 Reps
Day 5
1A
Leg Extension
3 Sets
12-15 Reps
1B
Leg Curl
3 Sets
12-15 Reps
2A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
2B
Single Leg Romanian Deadlift
3 Sets
8-12 Reps
3
Bench Press (Dumbbell)
4 Sets
8-12 Reps
4
Chest Fly (Cable)
3 Sets
12-15 Reps
5
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
6
Face Pull
3 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
8-12 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
3
Overhead Press (Barbell)
4 Sets
8-12 Reps
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
Day 2
1
Goblet Squat
3 Sets
8-12 Reps
2
Leg Press
4 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
12-15 Reps
4
Leg Curl
4 Sets
12-15 Reps
Day 3
1
Pull-Up (Weighted)
4 Sets
8-12 Reps
2
Barbell Row
3 Sets
8-12 Reps
3
Bicep Curl (Barbell)
4 Sets
12-15 Reps
4
Hammer Curl
4 Sets
8-12 Reps
Day 4
1A
Seated Dumbbell Curl
4 Sets
8-12 Reps
1B
Dip (Weighted)
4 Sets
12-15 Reps
2
Push Up
3 Sets
15-20 Reps
3
Walking Lunge (Dumbbell)
4 Sets
12-15 Reps
4
Leg Curl
4 Sets
12-15 Reps
5
Rear Delt Row
3 Sets
12-15 Reps
Day 5
1A
Leg Extension
3 Sets
12-15 Reps
1B
Leg Curl
3 Sets
12-15 Reps
2A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
2B
Single Leg Romanian Deadlift
3 Sets
8-12 Reps
3
Bench Press (Dumbbell)
4 Sets
8-12 Reps
4
Chest Fly (Cable)
3 Sets
12-15 Reps
5
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
6
Face Pull
3 Sets
12-15 Reps