Program Description
You become bigger
Program Overview
- LevelBeginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length9 weeks
- Time Per Workout60 minutes
- CreatedJun 19, 2024 01:54
- Last EditedOct 21, 2024 07:39
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
2
Chest Fly (Cable)
3
3
Lateral Raise (Dumbbell)
2
4
Seated Overhead Press (Dumbbell)
2
5
Tricep Rope Push Down (Cable)
2
6
Reverse Abs Crunch (Bodyweight)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
2
Chest Fly (Cable)
3
3
Lateral Raise (Dumbbell)
2
4
Seated Overhead Press (Dumbbell)
2
5
Tricep Rope Push Down (Cable)
2
6
Reverse Abs Crunch (Bodyweight)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
2
Chest Fly (Cable)
3
3
Lateral Raise (Dumbbell)
2
4
Seated Overhead Press (Dumbbell)
2
5
Tricep Rope Push Down (Cable)
2
6
Reverse Abs Crunch (Bodyweight)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
2
Chest Fly (Cable)
3
3
Lateral Raise (Dumbbell)
2
4
Seated Overhead Press (Dumbbell)
2
5
Tricep Rope Push Down (Cable)
2
6
Reverse Abs Crunch (Bodyweight)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
2
Chest Fly (Cable)
3
3
Lateral Raise (Dumbbell)
2
4
Seated Overhead Press (Dumbbell)
2
5
Tricep Rope Push Down (Cable)
2
6
Reverse Abs Crunch (Bodyweight)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
2
Chest Fly (Cable)
3
3
Lateral Raise (Dumbbell)
2
4
Seated Overhead Press (Dumbbell)
2
5
Tricep Rope Push Down (Cable)
2
6
Reverse Abs Crunch (Bodyweight)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
2
Chest Fly (Cable)
3
3
Lateral Raise (Dumbbell)
2
4
Seated Overhead Press (Dumbbell)
2
5
Tricep Rope Push Down (Cable)
2
6
Reverse Abs Crunch (Bodyweight)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
2
Chest Fly (Cable)
3
3
Lateral Raise (Dumbbell)
2
4
Seated Overhead Press (Dumbbell)
2
5
Tricep Rope Push Down (Cable)
2
6
Reverse Abs Crunch (Bodyweight)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
2
Chest Fly (Cable)
3
3
Lateral Raise (Dumbbell)
2
4
Seated Overhead Press (Dumbbell)
2
5
Tricep Rope Push Down (Cable)
2
6
Reverse Abs Crunch (Bodyweight)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
2
Seated Wide-Grip Row (Cable)
3
3
Face Pull
2
4
Bicep Curl (Dumbbell)
2
5
Hammer Curl
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
2
Seated Wide-Grip Row (Cable)
3
3
Face Pull
2
4
Bicep Curl (Dumbbell)
2
5
Hammer Curl
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
2
Seated Wide-Grip Row (Cable)
3
3
Face Pull
2
4
Bicep Curl (Dumbbell)
2
5
Hammer Curl
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
2
Seated Wide-Grip Row (Cable)
3
3
Face Pull
2
4
Bicep Curl (Dumbbell)
2
5
Hammer Curl
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
2
Seated Wide-Grip Row (Cable)
3
3
Face Pull
2
4
Bicep Curl (Dumbbell)
2
5
Hammer Curl
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
2
Seated Wide-Grip Row (Cable)
3
3
Face Pull
2
4
Bicep Curl (Dumbbell)
2
5
Hammer Curl
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
2
Seated Wide-Grip Row (Cable)
3
3
Face Pull
2
4
Bicep Curl (Dumbbell)
2
5
Hammer Curl
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
2
Seated Wide-Grip Row (Cable)
3
3
Face Pull
2
4
Bicep Curl (Dumbbell)
2
5
Hammer Curl
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
2
Seated Wide-Grip Row (Cable)
3
3
Face Pull
2
4
Bicep Curl (Dumbbell)
2
5
Hammer Curl
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Leg Extension
1
3
Glute Kickback (Cable)
3
4
Hip Thrust (Barbell)
3
5
Romanian Deadlift (Dumbbell)
3
6
Seated Calf Raise
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Leg Extension
1
3
Glute Kickback (Cable)
3
4
Hip Thrust (Barbell)
3
5
Romanian Deadlift (Dumbbell)
3
6
Seated Calf Raise
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Leg Extension
1
3
Glute Kickback (Cable)
3
4
Hip Thrust (Barbell)
3
5
Romanian Deadlift (Dumbbell)
3
6
Seated Calf Raise
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Leg Extension
1
3
Glute Kickback (Cable)
3
4
Hip Thrust (Barbell)
3
5
Romanian Deadlift (Dumbbell)
3
6
Seated Calf Raise
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Leg Extension
1
3
Glute Kickback (Cable)
3
4
Hip Thrust (Barbell)
3
5
Romanian Deadlift (Dumbbell)
3
6
Seated Calf Raise
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Leg Extension
1
3
Glute Kickback (Cable)
3
4
Hip Thrust (Barbell)
3
5
Romanian Deadlift (Dumbbell)
3
6
Seated Calf Raise
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Leg Extension
1
3
Glute Kickback (Cable)
3
4
Hip Thrust (Barbell)
3
5
Romanian Deadlift (Dumbbell)
3
6
Seated Calf Raise
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Leg Extension
1
3
Glute Kickback (Cable)
3
4
Hip Thrust (Barbell)
3
5
Romanian Deadlift (Dumbbell)
3
6
Seated Calf Raise
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Leg Extension
1
3
Glute Kickback (Cable)
3
4
Hip Thrust (Barbell)
3
5
Romanian Deadlift (Dumbbell)
3
6
Seated Calf Raise
3
Week 1
1 / 9 Weeks
Day 1
1
Incline Bench Press (Dumbbell)3 Sets
2
Chest Fly (Cable)3 Sets
3
Lateral Raise (Dumbbell)2 Sets
4
Seated Overhead Press (Dumbbell)2 Sets
5
Tricep Rope Push Down (Cable)2 Sets
6
Reverse Abs Crunch (Bodyweight)3 Sets
Day 2
1
Lat Pulldown3 Sets
2
Seated Wide-Grip Row (Cable)3 Sets
3
Face Pull2 Sets
4
Bicep Curl (Dumbbell)2 Sets
5
Hammer Curl2 Sets
Day 3
1
Squat (Barbell)3 Sets
2
Leg Extension1 Set
3
Glute Kickback (Cable)3 Sets
4
Hip Thrust (Barbell)3 Sets
5
Romanian Deadlift (Dumbbell)3 Sets
6
Seated Calf Raise3 Sets