3.0
(1 rating)
Program Description
I created this to do all the exercises I wanted to do and not try to find a program that fit the best
Program Overview
- LevelBeginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout40 minutes
- CreatedMar 04, 2025 03:04
- Last EditedMar 04, 2025 10:43
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
20 reps
-
2A
Calf Raise (Leg Press)
3
20 reps
-
3
Reverse Lunge (Barbell)
3
20 reps
-
4A
Goblet Squat
3
20 reps
-
5
Decline Sit Up (Weighted)
3
-
6
Russian Twist (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
20 reps
-
2A
Calf Raise (Leg Press)
3
20 reps
-
3
Reverse Lunge (Barbell)
3
20 reps
-
4A
Goblet Squat
3
20 reps
-
5
Decline Sit Up (Weighted)
3
-
6
Russian Twist (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
20 reps
-
2A
Calf Raise (Leg Press)
3
20 reps
-
3
Reverse Lunge (Barbell)
3
20 reps
-
4A
Goblet Squat
3
20 reps
-
5
Decline Sit Up (Weighted)
3
-
6
Russian Twist (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
20 reps
-
2A
Calf Raise (Leg Press)
3
20 reps
-
3
Reverse Lunge (Barbell)
3
20 reps
-
4A
Goblet Squat
3
20 reps
-
5
Decline Sit Up (Weighted)
3
-
6
Russian Twist (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
20 reps
-
2A
Calf Raise (Leg Press)
3
20 reps
-
3
Reverse Lunge (Barbell)
3
20 reps
-
4A
Goblet Squat
3
20 reps
-
5
Decline Sit Up (Weighted)
3
-
6
Russian Twist (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
20 reps
-
2A
Calf Raise (Leg Press)
3
20 reps
-
3
Reverse Lunge (Barbell)
3
20 reps
-
4A
Goblet Squat
3
20 reps
-
5
Decline Sit Up (Weighted)
3
-
6
Russian Twist (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
20 reps
-
2A
Calf Raise (Leg Press)
3
20 reps
-
3
Reverse Lunge (Barbell)
3
20 reps
-
4A
Goblet Squat
3
20 reps
-
5
Decline Sit Up (Weighted)
3
-
6
Russian Twist (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
20 reps
-
2A
Calf Raise (Leg Press)
3
20 reps
-
3
Reverse Lunge (Barbell)
3
20 reps
-
4A
Goblet Squat
3
20 reps
-
5
Decline Sit Up (Weighted)
3
-
6
Russian Twist (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
20 reps
-
2A
Push Press (Barbell)
3
20 reps
-
3
Bicep Curl (EZ Bar)
3
20 reps
-
4
Standing Shoulder Press (Dumbbell)
3
20 reps
-
5A
Front Raise
3
12 reps
-
6
Rear Delt Fly (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
21s (EZ Bar)
2
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
20 reps
-
2A
Push Press (Barbell)
3
20 reps
-
3
Bicep Curl (EZ Bar)
3
20 reps
-
4
Standing Shoulder Press (Dumbbell)
3
20 reps
-
5A
Front Raise
3
12 reps
-
6
Rear Delt Fly (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
21s (EZ Bar)
2
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
20 reps
-
2A
Push Press (Barbell)
3
20 reps
-
3
Bicep Curl (EZ Bar)
3
20 reps
-
4
Standing Shoulder Press (Dumbbell)
3
20 reps
-
5A
Front Raise
3
12 reps
-
6
Rear Delt Fly (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
21s (EZ Bar)
2
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
20 reps
-
2A
Push Press (Barbell)
3
20 reps
-
3
Bicep Curl (EZ Bar)
3
20 reps
-
4
Standing Shoulder Press (Dumbbell)
3
20 reps
-
5A
Front Raise
3
12 reps
-
6
Rear Delt Fly (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
21s (EZ Bar)
2
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
20 reps
-
2A
Push Press (Barbell)
3
20 reps
-
3
Bicep Curl (EZ Bar)
3
20 reps
-
4
Standing Shoulder Press (Dumbbell)
3
20 reps
-
5A
Front Raise
3
12 reps
-
6
Rear Delt Fly (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
21s (EZ Bar)
2
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
20 reps
-
2A
Push Press (Barbell)
3
20 reps
-
3
Bicep Curl (EZ Bar)
3
20 reps
-
4
Standing Shoulder Press (Dumbbell)
3
20 reps
-
5A
Front Raise
3
12 reps
-
6
Rear Delt Fly (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
21s (EZ Bar)
2
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
20 reps
-
2A
Push Press (Barbell)
3
20 reps
-
3
Bicep Curl (EZ Bar)
3
20 reps
-
4
Standing Shoulder Press (Dumbbell)
3
20 reps
-
5A
Front Raise
3
12 reps
-
6
Rear Delt Fly (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
21s (EZ Bar)
2
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
20 reps
-
2A
Push Press (Barbell)
3
20 reps
-
3
Bicep Curl (EZ Bar)
3
20 reps
-
4
Standing Shoulder Press (Dumbbell)
3
20 reps
-
5A
Front Raise
3
12 reps
-
6
Rear Delt Fly (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
21s (EZ Bar)
2
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
20 reps
-
2A
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Pullover (Dumbbell)
3
20 reps
-
5A
Floor Press (Dumbbell)
3
12 reps
-
6
French Press
3
12 reps
-
7
Plank
1
-
8
Lying Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
20 reps
-
2A
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Pullover (Dumbbell)
3
20 reps
-
5A
Floor Press (Dumbbell)
3
12 reps
-
6
French Press
3
12 reps
-
7
Plank
1
-
8
Lying Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
20 reps
-
2A
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Pullover (Dumbbell)
3
20 reps
-
5A
Floor Press (Dumbbell)
3
12 reps
-
6
French Press
3
12 reps
-
7
Plank
1
-
8
Lying Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
20 reps
-
2A
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Pullover (Dumbbell)
3
20 reps
-
5A
Floor Press (Dumbbell)
3
12 reps
-
6
French Press
3
12 reps
-
7
Plank
1
-
8
Lying Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
20 reps
-
2A
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Pullover (Dumbbell)
3
20 reps
-
5A
Floor Press (Dumbbell)
3
12 reps
-
6
French Press
3
12 reps
-
7
Plank
1
-
8
Lying Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
20 reps
-
2A
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Pullover (Dumbbell)
3
20 reps
-
5A
Floor Press (Dumbbell)
3
12 reps
-
6
French Press
3
12 reps
-
7
Plank
1
-
8
Lying Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
20 reps
-
2A
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Pullover (Dumbbell)
3
20 reps
-
5A
Floor Press (Dumbbell)
3
12 reps
-
6
French Press
3
12 reps
-
7
Plank
1
-
8
Lying Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
20 reps
-
2A
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Pullover (Dumbbell)
3
20 reps
-
5A
Floor Press (Dumbbell)
3
12 reps
-
6
French Press
3
12 reps
-
7
Plank
1
-
8
Lying Leg Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
20 reps
-
2
Lat Pulldown (Single Arm)
3
12 reps
-
3
Face Pull
3
20 reps
-
4A
Seated Row (Cable)
3
20 reps
-
4B
Bent Over Row (Barbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
20 reps
-
2
Lat Pulldown (Single Arm)
3
12 reps
-
3
Face Pull
3
20 reps
-
4A
Seated Row (Cable)
3
20 reps
-
4B
Bent Over Row (Barbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
20 reps
-
2
Lat Pulldown (Single Arm)
3
12 reps
-
3
Face Pull
3
20 reps
-
4A
Seated Row (Cable)
3
20 reps
-
4B
Bent Over Row (Barbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
20 reps
-
2
Lat Pulldown (Single Arm)
3
12 reps
-
3
Face Pull
3
20 reps
-
4A
Seated Row (Cable)
3
20 reps
-
4B
Bent Over Row (Barbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
20 reps
-
2
Lat Pulldown (Single Arm)
3
12 reps
-
3
Face Pull
3
20 reps
-
4A
Seated Row (Cable)
3
20 reps
-
4B
Bent Over Row (Barbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
20 reps
-
2
Lat Pulldown (Single Arm)
3
12 reps
-
3
Face Pull
3
20 reps
-
4A
Seated Row (Cable)
3
20 reps
-
4B
Bent Over Row (Barbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
20 reps
-
2
Lat Pulldown (Single Arm)
3
12 reps
-
3
Face Pull
3
20 reps
-
4A
Seated Row (Cable)
3
20 reps
-
4B
Bent Over Row (Barbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
20 reps
-
2
Lat Pulldown (Single Arm)
3
12 reps
-
3
Face Pull
3
20 reps
-
4A
Seated Row (Cable)
3
20 reps
-
4B
Bent Over Row (Barbell)
3
20 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Hack Squat3 Sets
20 Reps
-
2A
Calf Raise (Leg Press)3 Sets
20 Reps
-
3
Reverse Lunge (Barbell)3 Sets
20 Reps
-
4A
Goblet Squat3 Sets
20 Reps
-
5
Decline Sit Up (Weighted)3 Sets
-
6
Russian Twist (Dumbbell)3 Sets
-
Day 2
1
Hammer Curl3 Sets
20 Reps
-
2A
Push Press (Barbell)3 Sets
20 Reps
-
3
Bicep Curl (EZ Bar)3 Sets
20 Reps
-
4
Standing Shoulder Press (Dumbbell)3 Sets
20 Reps
-
5A
Front Raise3 Sets
12 Reps
-
6
Rear Delt Fly (Dumbbell)3 Sets
12 Reps
-
7
Lateral Raise (Dumbbell)3 Sets
12 Reps
-
8
21s (EZ Bar)2 Sets
1 Reps
-
Day 3
1A
Bench Press (Barbell)3 Sets
20 Reps
-
2A
V-Handle Tricep Pushdown (Cable)3 Sets
20 Reps
-
3
Incline Bench Press (Dumbbell)3 Sets
12 Reps
-
4
Pullover (Dumbbell)3 Sets
20 Reps
-
5A
Floor Press (Dumbbell)3 Sets
12 Reps
-
6
French Press3 Sets
12 Reps
-
7
Plank1 Set
-
8
Lying Leg Raise1 Set
-
Day 4
1
T-Bar Row3 Sets
20 Reps
-
2
Lat Pulldown (Single Arm)3 Sets
12 Reps
-
3
Face Pull3 Sets
20 Reps
-
4A
Seated Row (Cable)3 Sets
20 Reps
-
4B
Bent Over Row (Barbell)3 Sets
20 Reps
-