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Push/pull/legs/abs
by Noxious1
1 athletes joined
Program Description
Push/pull/legs with optional cardio workout Replace bodyweight/assisted workouts with weighted. Get Rip-Ripperty-Ripped
Program Overview
Level
Novice, Beginner, Intermediate
Goal
Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
80 minutes
Created
Jun 02, 2024 11:13
Last Edited
Jun 16, 2024 11:30
down_app
Week 1
1 / 6 Weeks
Day 1
1
Chest Fly (Cable)
2 Sets
10 Reps
@6
2
Dip (Bodyweight)
2 Sets
8 Reps
@6
3
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@6
4
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@6
5
Standing Shoulder Press (Dumbbell)
2 Sets
10 Reps
@6
6
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@6
7
Shrug (Dumbbell)
2 Sets
10 Reps
@6
Day 2
1
Wide Grip Lat Pulldown
2 Sets
10 Reps
@6
2
Wide Grip Assisted Pull Up
2 Sets
8 Reps
@6
3
Calf Raise (Bodyweight)
3 Sets
12 Reps
@6
4
Lat Prayer
2 Sets
10 Reps
@6
5
Seated Wide-Grip Row (Cable)
2 Sets
10 Reps
@6
6
Rear Delt Fly (Machine)
2 Sets
10 Reps
@6
7
Concentration Curl
2 Sets
10 Reps
@6
8
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@6
Day 3
1
Dragon Flag
2 Sets
10 Reps
@6
2
Oblique Crunch
2 Sets
12 Reps
@6
3
Abs Crunch (Machine)
2 Sets
10 Reps
@6
4
Cardio
1 Set
20-30 mins
@7
5
Lying Leg Curl
2 Sets
10 Reps
@6
6
Squat (Barbell)
2 Sets
10 Reps
@6
7
Leg Press (45 Degrees)
2 Sets
10 Reps
@6
Day 4
1
Chest Fly (Cable)
2 Sets
10 Reps
@6
2
Incline Bench Press (Smith Machine)
2 Sets
10 Reps
@6
3
Tricep Pushdown (Cable)
2 Sets
10 Reps
@6
4
Single Arm Tricep Extension (Cable)
2 Sets
10 Reps
@6
5
Standing Shoulder Press (Dumbbell)
2 Sets
10 Reps
@6
6
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@6
7
Shrug (Dumbbell)
2 Sets
10 Reps
@6
8
One Arm Lateral Raise (Cable)
2 Sets
10 Reps
@6
Day 5
1
Lat Pulldown (Close Grip)
2 Sets
10 Reps
@6
2
Pull-Up (Assisted)
2 Sets
10 Reps
@6
3
Calf Raise (Bodyweight)
3 Sets
12 Reps
@6
4
Seated Row (Cable)
2 Sets
10 Reps
@6
5
Rear Delt Fly (Machine)
2 Sets
10 Reps
@6
6
Face Pull
2 Sets
10 Reps
@6
7
Concentration Curl
2 Sets
10 Reps
@6
8
Bicep Curl (Cable)
2 Sets
10 Reps
@6
Day 6
1
Dragon Flag
2 Sets
10 Reps
@6
2
Oblique Crunch
2 Sets
12 Reps
@6
3
Abs Crunch (Machine)
2 Sets
10 Reps
@6
4
Cardio
1 Set
20-30 mins
@7
5
Lying Leg Curl
2 Sets
10 Reps
@6
6
Squat (Barbell)
2 Sets
10 Reps
@6
7
Leg Press (45 Degrees)
2 Sets
10 Reps
@6
Day 1
1
Chest Fly (Cable)
3 Sets
10 Reps
@7
2
Dip (Bodyweight)
3 Sets
8 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
4
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@7
5
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
7
Shrug (Dumbbell)
3 Sets
10 Reps
@7
Day 2
1
Wide Grip Lat Pulldown
3 Sets
10 Reps
@7
2
Wide Grip Assisted Pull Up
3 Sets
8 Reps
@7
3
Calf Raise (Bodyweight)
4 Sets
12 Reps
@7
4
Lat Prayer
3 Sets
10 Reps
@7
5
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@7
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
@7
7
Concentration Curl
3 Sets
10 Reps
@7
8
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@7
Day 3
1
Dragon Flag
2 Sets
12 Reps
@7
2
Oblique Crunch
2 Sets
14 Reps
@7
3
Abs Crunch (Machine)
3 Sets
10 Reps
@7
4
Cardio
1 Set
20-30 mins
@7
5
Lying Leg Curl
3 Sets
10 Reps
@7
6
Squat (Barbell)
3 Sets
10 Reps
@7
7
Leg Press (45 Degrees)
3 Sets
10 Reps
@7
Day 4
1
Chest Fly (Cable)
3 Sets
10 Reps
@7
2
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
@7
3
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
4
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
@7
5
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
7
Shrug (Dumbbell)
3 Sets
10 Reps
@7
8
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@7
Day 5
1
Lat Pulldown (Close Grip)
3 Sets
10 Reps
@7
2
Pull-Up (Assisted)
3 Sets
10 Reps
@7
3
Calf Raise (Bodyweight)
4 Sets
12 Reps
@7
4
Seated Row (Cable)
3 Sets
10 Reps
@7
5
Rear Delt Fly (Machine)
3 Sets
10 Reps
@7
6
Face Pull
3 Sets
10 Reps
@7
7
Concentration Curl
3 Sets
10 Reps
@7
8
Bicep Curl (Cable)
3 Sets
10 Reps
@7
Day 6
1
Dragon Flag
2 Sets
12 Reps
@7
2
Oblique Crunch
2 Sets
14 Reps
@7
3
Abs Crunch (Machine)
3 Sets
10 Reps
@7
4
Cardio
1 Set
20-30 mins
@7
5
Lying Leg Curl
3 Sets
10 Reps
@7
6
Squat (Barbell)
3 Sets
10 Reps
@7
7
Leg Press (45 Degrees)
3 Sets
10 Reps
@7
Day 1
1
Chest Fly (Cable)
3 Sets
12 Reps
@7
2
Dip (Bodyweight)
3 Sets
10 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@7
5
Standing Shoulder Press (Dumbbell)
3 Sets
12 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
7
Shrug (Dumbbell)
3 Sets
15 Reps
@7
Day 2
1
Wide Grip Lat Pulldown
3 Sets
12 Reps
@7
2
Wide Grip Assisted Pull Up
3 Sets
10 Reps
@7
3
Calf Raise (Bodyweight)
4 Sets
14 Reps
@7
4
Lat Prayer
3 Sets
12 Reps
@7
5
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@7
6
Rear Delt Fly (Machine)
3 Sets
12 Reps
@7
7
Concentration Curl
3 Sets
12 Reps
@7
8
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@7
Day 3
1
Dragon Flag
2 Sets
14 Reps
@7
2
Oblique Crunch
2 Sets
16 Reps
@7
3
Abs Crunch (Machine)
3 Sets
12 Reps
@7
4
Cardio
1 Set
20-30 mins
@7
5
Lying Leg Curl
3 Sets
12 Reps
@7
6
Squat (Barbell)
3 Sets
12 Reps
@7
7
Leg Press (45 Degrees)
3 Sets
12 Reps
@7
Day 4
1
Chest Fly (Cable)
3 Sets
12 Reps
@7
2
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
@7
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
4
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@7
5
Standing Shoulder Press (Dumbbell)
3 Sets
12 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
7
Shrug (Dumbbell)
3 Sets
15 Reps
@7
8
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@7
Day 5
1
Lat Pulldown (Close Grip)
3 Sets
12 Reps
@7
2
Pull-Up (Assisted)
3 Sets
12 Reps
@7
3
Calf Raise (Bodyweight)
4 Sets
14 Reps
@7
4
Seated Row (Cable)
3 Sets
12 Reps
@7
5
Rear Delt Fly (Machine)
3 Sets
12 Reps
@7
6
Face Pull
3 Sets
12 Reps
@7
7
Concentration Curl
3 Sets
12 Reps
@7
8
Bicep Curl (Cable)
3 Sets
12 Reps
@7
Day 6
1
Dragon Flag
2 Sets
14 Reps
@7
2
Oblique Crunch
2 Sets
16 Reps
@7
3
Abs Crunch (Machine)
3 Sets
12 Reps
@7
4
Cardio
1 Set
20-30 mins
@7
5
Lying Leg Curl
3 Sets
12 Reps
@7
6
Squat (Barbell)
3 Sets
12 Reps
@7
7
Leg Press (45 Degrees)
3 Sets
12 Reps
@7
Day 1
1
Chest Fly (Cable)
3 Sets
12 Reps
@7
2
Dip (Bodyweight)
3 Sets
10 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@7
5
Standing Shoulder Press (Dumbbell)
3 Sets
12 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
7
Shrug (Dumbbell)
3 Sets
15 Reps
@7
Day 2
1
Wide Grip Lat Pulldown
3 Sets
12 Reps
@7
2
Wide Grip Assisted Pull Up
3 Sets
10 Reps
@7
3
Calf Raise (Bodyweight)
4 Sets
14 Reps
@7
4
Lat Prayer
3 Sets
12 Reps
@7
5
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@7
6
Rear Delt Fly (Machine)
3 Sets
12 Reps
@7
7
Concentration Curl
3 Sets
12 Reps
@7
8
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@7
Day 3
1
Dragon Flag
2 Sets
14 Reps
@7
2
Oblique Crunch
2 Sets
16 Reps
@7
3
Abs Crunch (Machine)
3 Sets
12 Reps
@7
4
Cardio
1 Set
20-30 mins
@7
5
Lying Leg Curl
3 Sets
12 Reps
@7
6
Squat (Barbell)
3 Sets
12 Reps
@7
7
Leg Press (45 Degrees)
3 Sets
12 Reps
@7
Day 4
1
Chest Fly (Cable)
3 Sets
12 Reps
@7
2
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
@7
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
4
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@7
5
Standing Shoulder Press (Dumbbell)
3 Sets
12 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
7
Shrug (Dumbbell)
3 Sets
15 Reps
@7
8
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@7
Day 5
1
Lat Pulldown (Close Grip)
3 Sets
12 Reps
@7
2
Pull-Up (Assisted)
3 Sets
12 Reps
@7
3
Calf Raise (Bodyweight)
4 Sets
14 Reps
@7
4
Seated Row (Cable)
3 Sets
12 Reps
@7
5
Rear Delt Fly (Machine)
3 Sets
12 Reps
@7
6
Face Pull
3 Sets
12 Reps
@7
7
Concentration Curl
3 Sets
12 Reps
@7
8
Bicep Curl (Cable)
3 Sets
12 Reps
@7
Day 6
1
Dragon Flag
2 Sets
14 Reps
@7
2
Oblique Crunch
2 Sets
16 Reps
@7
3
Abs Crunch (Machine)
3 Sets
12 Reps
@7
4
Cardio
1 Set
20-30 mins
@7
5
Lying Leg Curl
3 Sets
12 Reps
@7
6
Squat (Barbell)
3 Sets
12 Reps
@7
7
Leg Press (45 Degrees)
3 Sets
12 Reps
@7
Day 1
1
Chest Fly (Cable)
3 Sets
12 Reps
@9
2
Dip (Bodyweight)
3 Sets
10 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@9
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@9
5
Standing Shoulder Press (Dumbbell)
3 Sets
12 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
7
Shrug (Dumbbell)
3 Sets
20 Reps
@10
Day 2
1
Wide Grip Lat Pulldown
3 Sets
12 Reps
@9
2
Wide Grip Assisted Pull Up
3 Sets
10 Reps
@9
3
Calf Raise (Bodyweight)
4 Sets
14 Reps
@9
4
Lat Prayer
3 Sets
12 Reps
@9
5
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@9
6
Rear Delt Fly (Machine)
3 Sets
12 Reps
@9
7
Concentration Curl
3 Sets
12 Reps
@9
8
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@9
Day 3
1
Dragon Flag
2 Sets
16 Reps
@9
2
Oblique Crunch
2 Sets
18 Reps
@9
3
Abs Crunch (Machine)
3 Sets
12 Reps
@9
4
Cardio
1 Set
20-30 mins
@9
5
Lying Leg Curl
3 Sets
12 Reps
@9
6
Squat (Barbell)
3 Sets
12 Reps
@9
7
Leg Press (45 Degrees)
3 Sets
12 Reps
@9
Day 4
1
Chest Fly (Cable)
3 Sets
12 Reps
@9
2
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
@9
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
@9
4
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@9
5
Standing Shoulder Press (Dumbbell)
3 Sets
12 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
7
Shrug (Dumbbell)
3 Sets
20 Reps
@10
8
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@9
Day 5
1
Lat Pulldown (Close Grip)
3 Sets
12 Reps
@9
2
Pull-Up (Assisted)
3 Sets
12 Reps
@9
3
Calf Raise (Bodyweight)
4 Sets
14 Reps
@9
4
Seated Row (Cable)
3 Sets
12 Reps
@9
5
Rear Delt Fly (Machine)
3 Sets
12 Reps
@9
6
Face Pull
3 Sets
12 Reps
@9
7
Concentration Curl
3 Sets
12 Reps
@9
8
Bicep Curl (Cable)
3 Sets
12 Reps
@9
Day 6
1
Dragon Flag
2 Sets
16 Reps
@9
2
Oblique Crunch
2 Sets
18 Reps
@9
3
Abs Crunch (Machine)
3 Sets
12 Reps
@9
4
Cardio
1 Set
20-30 mins
@9
5
Lying Leg Curl
3 Sets
12 Reps
@9
6
Squat (Barbell)
3 Sets
12 Reps
@9
7
Leg Press (45 Degrees)
3 Sets
12 Reps
@9
Day 1
1
Chest Fly (Cable)
2 Sets
6 Reps
@6
2
Incline Bench Press (Dumbbell)
2 Sets
6 Reps
@6
3
Overhead Tricep Extension (Cable)
2 Sets
6 Reps
@6
4
Standing Shoulder Press (Dumbbell)
2 Sets
6 Reps
@6
5
Shrug (Dumbbell)
2 Sets
10 Reps
@6
Day 2
1
Wide Grip Lat Pulldown
2 Sets
6 Reps
@6
2
Calf Raise (Bodyweight)
3 Sets
12 Reps
@6
3
Lat Prayer
2 Sets
6 Reps
@6
4
Seated Wide-Grip Row (Cable)
2 Sets
6 Reps
@6
5
Rear Delt Fly (Machine)
2 Sets
6 Reps
@6
6
Concentration Curl
2 Sets
6 Reps
@6
Day 3
1
Dragon Flag
2 Sets
10 Reps
@6
2
Oblique Crunch
2 Sets
12 Reps
@6
3
Abs Crunch (Machine)
2 Sets
10 Reps
@6
4
Cardio
1 Set
20-30 mins
@7
5
Lying Leg Curl
2 Sets
6 Reps
@6
6
Squat (Barbell)
2 Sets
6 Reps
@6
7
Leg Press (45 Degrees)
2 Sets
6 Reps
@6
Day 4
1
Chest Fly (Cable)
2 Sets
6 Reps
@6
2
Incline Bench Press (Smith Machine)
2 Sets
6 Reps
@6
3
Tricep Pushdown (Cable)
2 Sets
6 Reps
@6
4
Single Arm Tricep Extension (Cable)
2 Sets
6 Reps
@6
5
Standing Shoulder Press (Dumbbell)
2 Sets
6 Reps
@6
6
Shrug (Dumbbell)
2 Sets
10 Reps
@6
7
One Arm Lateral Raise (Cable)
2 Sets
6 Reps
@6
Day 5
1
Lat Pulldown (Close Grip)
2 Sets
6 Reps
@6
2
Calf Raise (Bodyweight)
3 Sets
12 Reps
@6
3
Seated Row (Cable)
2 Sets
6 Reps
@6
4
Rear Delt Fly (Machine)
2 Sets
6 Reps
@6
5
Face Pull
2 Sets
6 Reps
@6
6
Bicep Curl (Cable)
2 Sets
6 Reps
@6
Day 6
1
Dragon Flag
2 Sets
10 Reps
@6
2
Oblique Crunch
2 Sets
12 Reps
@6
3
Abs Crunch (Machine)
2 Sets
10 Reps
@6
4
Cardio
1 Set
20-30 mins
@7
5
Lying Leg Curl
2 Sets
6 Reps
@6
6
Squat (Barbell)
2 Sets
6 Reps
@6
7
Leg Press (45 Degrees)
2 Sets
6 Reps
@6