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Pushing pixels harder, better, faster, stronger
by Matthew
2 athletes joined
Program Description
Workout routine for extreme product designers. #PushUpsBeforePixels Use the pomodoro technique throughout the workday. During breaks hit push-ups, arms, shoulders. Take a long walk break at lunch. Eat lunch while You are working. By
Program Overview
Level
Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
May 13, 2024 11:08
Last Edited
Jun 11, 2024 01:49
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Week 1
1 / 12 Weeks
Day 1
1
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
2
Standing Calf Raise
4 Sets
12 Reps
3
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
4
Hip Thrust (Barbell)
4 Sets
12 Reps
5
Pull-Up (Weighted)
4 Sets
12 Reps
6
Tricep Pushdown (Cable)
4 Sets
12 Reps
7
Side Crunch (Cable)
4 Sets
12 Reps
Day 2
1
Overhead Press (Barbell)
4 Sets
8 Reps
2
Deficit Deadlift (Barbell)
4 Sets
12 Reps
3
Rear Delt Fly (Machine)
4 Sets
12 Reps
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
5
Bent Over Row (Barbell)
4 Sets
12 Reps
6
Hammer Curl
4 Sets
12 Reps
7
Hanging Leg Raise
4 Sets
12 Reps
Day 3
1
Deadlift (Barbell)
4 Sets
8 Reps
2
Bench Press (Close Grip)
4 Sets
12 Reps
3
Leg Press (45 Degrees)
4 Sets
12 Reps
4
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
5
Seated Row (Cable)
4 Sets
12 Reps
6
Tricep Extension (Cable)
4 Sets
12 Reps
7
Leg Raise (Captain's Chair)
4 Sets
12 Reps
Day 4
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Walking Lunge
4 Sets
12 Reps
3
Chest Fly (Dumbbell)
4 Sets
12 Reps
4
Shrug (Dumbbell)
4 Sets
12 Reps
5
Wide Grip Lat Pulldown
4 Sets
12 Reps
6
Bicep Curl (Dumbbell)
3 Sets
1 Set
12 Reps
1 Reps
7
Hanging Leg Raise
4 Sets
12 Reps
Day 1
1
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
2
Bench Press (Barbell)
3 Sets
12 Reps
3
Pull-Up (Weighted)
3 Sets
12 Reps
4
Hip Thrust (Barbell)
3 Sets
12 Reps
Day 2
1
Overhead Press (Barbell)
4 Sets
8 Reps
2
Deadlift (Barbell)
3 Sets
12 Reps
3
Bent Over Row (Barbell)
4 Sets
12 Reps
4
Hanging Leg Raise
4 Sets
12 Reps
Day 3
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Leg Press (45 Degrees)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
12 Reps
4
Cable Crunch
4 Sets
12 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
8 Reps
2
Overhead Press (Barbell)
4 Sets
12 Reps
3
Seated Row (Cable)
4 Sets
12 Reps
4
Leg Raise (Captain's Chair)
4 Sets
12 Reps
Day 1
1
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
2
Bench Press (Barbell)
3 Sets
12 Reps
3
Pull-Up (Weighted)
3 Sets
12 Reps
4
Hip Thrust (Barbell)
3 Sets
12 Reps
Day 2
1
Overhead Press (Barbell)
4 Sets
8 Reps
2
Deadlift (Barbell)
3 Sets
12 Reps
3
Bent Over Row (Barbell)
4 Sets
12 Reps
4
Hanging Leg Raise
4 Sets
12 Reps
Day 3
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Leg Press (45 Degrees)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
12 Reps
4
Cable Crunch
4 Sets
12 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
8 Reps
2
Overhead Press (Barbell)
4 Sets
12 Reps
3
Seated Row (Cable)
4 Sets
12 Reps
4
Leg Raise (Captain's Chair)
4 Sets
12 Reps
Day 1
1
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
2
Bench Press (Barbell)
3 Sets
12 Reps
3
Pull-Up (Weighted)
3 Sets
12 Reps
4
Hip Thrust (Barbell)
3 Sets
12 Reps
Day 2
1
Overhead Press (Barbell)
4 Sets
8 Reps
2
Deadlift (Barbell)
3 Sets
12 Reps
3
Bent Over Row (Barbell)
4 Sets
12 Reps
4
Hanging Leg Raise
4 Sets
12 Reps
Day 3
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Leg Press (45 Degrees)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
12 Reps
4
Cable Crunch
4 Sets
12 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
8 Reps
2
Overhead Press (Barbell)
4 Sets
12 Reps
3
Seated Row (Cable)
4 Sets
12 Reps
4
Leg Raise (Captain's Chair)
4 Sets
12 Reps
Day 1
1
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
2
Bench Press (Barbell)
3 Sets
12 Reps
3
Pull-Up (Weighted)
3 Sets
12 Reps
4
Hip Thrust (Barbell)
3 Sets
12 Reps
Day 2
1
Overhead Press (Barbell)
4 Sets
8 Reps
2
Deadlift (Barbell)
3 Sets
12 Reps
3
Bent Over Row (Barbell)
4 Sets
12 Reps
4
Hanging Leg Raise
4 Sets
12 Reps
Day 3
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Leg Press (45 Degrees)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
12 Reps
4
Cable Crunch
4 Sets
12 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
8 Reps
2
Overhead Press (Barbell)
4 Sets
12 Reps
3
Seated Row (Cable)
4 Sets
12 Reps
4
Leg Raise (Captain's Chair)
4 Sets
12 Reps
Day 1
1
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
2
Bench Press (Barbell)
3 Sets
12 Reps
3
Pull-Up (Weighted)
3 Sets
12 Reps
4
Hip Thrust (Barbell)
3 Sets
12 Reps
Day 2
1
Overhead Press (Barbell)
4 Sets
8 Reps
2
Deadlift (Barbell)
3 Sets
12 Reps
3
Bent Over Row (Barbell)
4 Sets
12 Reps
4
Hanging Leg Raise
4 Sets
12 Reps
Day 3
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Leg Press (45 Degrees)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
12 Reps
4
Cable Crunch
4 Sets
12 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
8 Reps
2
Overhead Press (Barbell)
4 Sets
12 Reps
3
Seated Row (Cable)
4 Sets
12 Reps
4
Leg Raise (Captain's Chair)
4 Sets
12 Reps
Day 1
1
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
2
Bench Press (Barbell)
3 Sets
12 Reps
3
Pull-Up (Weighted)
3 Sets
12 Reps
4
Hip Thrust (Barbell)
3 Sets
12 Reps
Day 2
1
Overhead Press (Barbell)
4 Sets
8 Reps
2
Deadlift (Barbell)
3 Sets
12 Reps
3
Bent Over Row (Barbell)
4 Sets
12 Reps
4
Hanging Leg Raise
4 Sets
12 Reps
Day 3
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Leg Press (45 Degrees)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
12 Reps
4
Cable Crunch
4 Sets
12 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
8 Reps
2
Overhead Press (Barbell)
4 Sets
12 Reps
3
Seated Row (Cable)
4 Sets
12 Reps
4
Leg Raise (Captain's Chair)
4 Sets
12 Reps
Day 1
1
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
2
Bench Press (Barbell)
3 Sets
12 Reps
3
Pull-Up (Weighted)
3 Sets
12 Reps
4
Hip Thrust (Barbell)
3 Sets
12 Reps
Day 2
1
Overhead Press (Barbell)
4 Sets
8 Reps
2
Deadlift (Barbell)
3 Sets
12 Reps
3
Bent Over Row (Barbell)
4 Sets
12 Reps
4
Hanging Leg Raise
4 Sets
12 Reps
Day 3
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Leg Press (45 Degrees)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
12 Reps
4
Cable Crunch
4 Sets
12 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
8 Reps
2
Overhead Press (Barbell)
4 Sets
12 Reps
3
Seated Row (Cable)
4 Sets
12 Reps
4
Leg Raise (Captain's Chair)
4 Sets
12 Reps
Day 1
1
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
2
Bench Press (Barbell)
3 Sets
12 Reps
3
Pull-Up (Weighted)
3 Sets
12 Reps
4
Hip Thrust (Barbell)
3 Sets
12 Reps
Day 2
1
Overhead Press (Barbell)
4 Sets
8 Reps
2
Deadlift (Barbell)
3 Sets
12 Reps
3
Bent Over Row (Barbell)
4 Sets
12 Reps
4
Hanging Leg Raise
4 Sets
12 Reps
Day 3
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Leg Press (45 Degrees)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
12 Reps
4
Cable Crunch
4 Sets
12 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
8 Reps
2
Overhead Press (Barbell)
4 Sets
12 Reps
3
Seated Row (Cable)
4 Sets
12 Reps
4
Leg Raise (Captain's Chair)
4 Sets
12 Reps
Day 1
1
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
2
Bench Press (Barbell)
3 Sets
12 Reps
3
Pull-Up (Weighted)
3 Sets
12 Reps
4
Hip Thrust (Barbell)
3 Sets
12 Reps
Day 2
1
Overhead Press (Barbell)
4 Sets
8 Reps
2
Deadlift (Barbell)
3 Sets
12 Reps
3
Bent Over Row (Barbell)
4 Sets
12 Reps
4
Hanging Leg Raise
4 Sets
12 Reps
Day 3
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Leg Press (45 Degrees)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
12 Reps
4
Cable Crunch
4 Sets
12 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
8 Reps
2
Overhead Press (Barbell)
4 Sets
12 Reps
3
Seated Row (Cable)
4 Sets
12 Reps
4
Leg Raise (Captain's Chair)
4 Sets
12 Reps
Day 1
1
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
2
Bench Press (Barbell)
3 Sets
12 Reps
3
Pull-Up (Weighted)
3 Sets
12 Reps
4
Hip Thrust (Barbell)
3 Sets
12 Reps
Day 2
1
Overhead Press (Barbell)
4 Sets
8 Reps
2
Deadlift (Barbell)
3 Sets
12 Reps
3
Bent Over Row (Barbell)
4 Sets
12 Reps
4
Hanging Leg Raise
4 Sets
12 Reps
Day 3
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Leg Press (45 Degrees)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
12 Reps
4
Cable Crunch
4 Sets
12 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
8 Reps
2
Overhead Press (Barbell)
4 Sets
12 Reps
3
Seated Row (Cable)
4 Sets
12 Reps
4
Leg Raise (Captain's Chair)
4 Sets
12 Reps
Day 1
1
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
2
Bench Press (Barbell)
3 Sets
12 Reps
3
Pull-Up (Weighted)
3 Sets
12 Reps
4
Hip Thrust (Barbell)
3 Sets
12 Reps
Day 2
1
Overhead Press (Barbell)
4 Sets
8 Reps
2
Deadlift (Barbell)
3 Sets
12 Reps
3
Bent Over Row (Barbell)
4 Sets
12 Reps
4
Hanging Leg Raise
4 Sets
12 Reps
Day 3
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Leg Press (45 Degrees)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
12 Reps
4
Cable Crunch
4 Sets
12 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
8 Reps
2
Overhead Press (Barbell)
4 Sets
12 Reps
3
Seated Row (Cable)
4 Sets
12 Reps
4
Leg Raise (Captain's Chair)
4 Sets
12 Reps