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Rambo’s Retaliation
by Ryan L.
3 athletes joined
Program Description
Gain all the muscle
Program Overview
Level
Advanced
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Jan 23, 2024 02:40
Last Edited
May 07, 2024 10:33
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Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
6 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
6 Reps
@10
3
Pec Deck (Machine)
2 Sets
12 Reps
@10
4
Lateral Raise (Cable)
2 Sets
8 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@10
Day 2
1
Lat Pulldown
2 Sets
7 Reps
@10
2
Lat Pulldown (Close Grip)
2 Sets
7 Reps
@10
3
Seated Row (Cable)
2 Sets
6 Reps
@10
4
Seal Row
2 Sets
6 Reps
@10
5
Shrug (Barbell)
2 Sets
6 Reps
@10
6
Pec Deck (Machine)
2 Sets
8 Reps
@10
Day 3
1
Bicep Curl (EZ Bar)
2 Sets
8 Reps
@10
2
Basyian Curl
2 Sets
8 Reps
@10
3
Preacher Curl (Barbell)
2 Sets
8 Reps
@10
4
Single Arm Tricep Extension (Cable)
2 Sets
8 Reps
@10
5
Skull Crusher
2 Sets
8 Reps
@10
6
Overhead Tricep Extension (Cable)
2 Sets
8 Reps
@10
Day 4
1
Leg Extension
2 Sets
10 Reps
@10
2
Sissy Squat
2 Sets
10 Reps
@10
3
Seated Hamstring Curl
2 Sets
10 Reps
@10
4
Standing Calf Raise
2 Sets
30 Reps
@10
5
Seated Calf Raise
2 Sets
20 Reps
@10
Day 1
1
Bench Press (Barbell)
2 Sets
6 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
6 Reps
@10
3
Pec Deck (Machine)
2 Sets
12 Reps
@10
4
Lateral Raise (Cable)
2 Sets
8 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@10
Day 2
1
Lat Pulldown
2 Sets
7 Reps
@10
2
Lat Pulldown (Close Grip)
2 Sets
7 Reps
@10
3
Seated Row (Cable)
2 Sets
6 Reps
@10
4
Seal Row
2 Sets
6 Reps
@10
5
Shrug (Barbell)
2 Sets
6 Reps
@10
6
Pec Deck (Machine)
2 Sets
8 Reps
@10
Day 3
1
Bicep Curl (EZ Bar)
2 Sets
8 Reps
@10
2
Basyian Curl
2 Sets
8 Reps
@10
3
Preacher Curl (Barbell)
2 Sets
8 Reps
@10
4
Single Arm Tricep Extension (Cable)
2 Sets
8 Reps
@10
5
Skull Crusher
2 Sets
8 Reps
@10
6
Overhead Tricep Extension (Cable)
2 Sets
8 Reps
@10
Day 4
1
Leg Extension
2 Sets
10 Reps
@10
2
Sissy Squat
2 Sets
10 Reps
@10
3
Seated Hamstring Curl
2 Sets
10 Reps
@10
4
Standing Calf Raise
2 Sets
30 Reps
@10
5
Seated Calf Raise
2 Sets
20 Reps
@10
Day 1
1
Bench Press (Barbell)
2 Sets
6 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
6 Reps
@10
3
Pec Deck (Machine)
2 Sets
12 Reps
@10
4
Lateral Raise (Cable)
2 Sets
8 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@10
Day 2
1
Lat Pulldown
2 Sets
7 Reps
@10
2
Lat Pulldown (Close Grip)
2 Sets
7 Reps
@10
3
Seated Row (Cable)
2 Sets
6 Reps
@10
4
Seal Row
2 Sets
6 Reps
@10
5
Shrug (Barbell)
2 Sets
6 Reps
@10
6
Pec Deck (Machine)
2 Sets
8 Reps
@10
Day 3
1
Bicep Curl (EZ Bar)
2 Sets
8 Reps
@10
2
Basyian Curl
2 Sets
8 Reps
@10
3
Preacher Curl (Barbell)
2 Sets
8 Reps
@10
4
Single Arm Tricep Extension (Cable)
2 Sets
8 Reps
@10
5
Skull Crusher
2 Sets
8 Reps
@10
6
Overhead Tricep Extension (Cable)
2 Sets
8 Reps
@10
Day 4
1
Leg Extension
2 Sets
10 Reps
@10
2
Sissy Squat
2 Sets
10 Reps
@10
3
Seated Hamstring Curl
2 Sets
10 Reps
@10
4
Standing Calf Raise
2 Sets
30 Reps
@10
5
Seated Calf Raise
2 Sets
20 Reps
@10
Day 1
1
Bench Press (Barbell)
2 Sets
6 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
6 Reps
@10
3
Pec Deck (Machine)
2 Sets
12 Reps
@10
4
Lateral Raise (Cable)
2 Sets
8 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@10
Day 2
1
Lat Pulldown
2 Sets
7 Reps
@10
2
Lat Pulldown (Close Grip)
2 Sets
7 Reps
@10
3
Seated Row (Cable)
2 Sets
6 Reps
@10
4
Seal Row
2 Sets
6 Reps
@10
5
Shrug (Barbell)
2 Sets
6 Reps
@10
6
Pec Deck (Machine)
2 Sets
8 Reps
@10
Day 3
1
Bicep Curl (EZ Bar)
2 Sets
8 Reps
@10
2
Basyian Curl
2 Sets
8 Reps
@10
3
Preacher Curl (Barbell)
2 Sets
8 Reps
@10
4
Single Arm Tricep Extension (Cable)
2 Sets
8 Reps
@10
5
Skull Crusher
2 Sets
8 Reps
@10
6
Overhead Tricep Extension (Cable)
2 Sets
8 Reps
@10
Day 4
1
Leg Extension
2 Sets
10 Reps
@10
2
Sissy Squat
2 Sets
10 Reps
@10
3
Seated Hamstring Curl
2 Sets
10 Reps
@10
4
Standing Calf Raise
2 Sets
30 Reps
@10
5
Seated Calf Raise
2 Sets
20 Reps
@10
Day 1
1
Bench Press (Barbell)
2 Sets
6 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
6 Reps
@10
3
Pec Deck (Machine)
2 Sets
12 Reps
@10
4
Lateral Raise (Cable)
2 Sets
8 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@10
Day 2
1
Lat Pulldown
2 Sets
7 Reps
@10
2
Lat Pulldown (Close Grip)
2 Sets
7 Reps
@10
3
Seated Row (Cable)
2 Sets
6 Reps
@10
4
Seal Row
2 Sets
6 Reps
@10
5
Shrug (Barbell)
2 Sets
6 Reps
@10
6
Pec Deck (Machine)
2 Sets
8 Reps
@10
Day 3
1
Bicep Curl (EZ Bar)
2 Sets
8 Reps
@10
2
Basyian Curl
2 Sets
8 Reps
@10
3
Preacher Curl (Barbell)
2 Sets
8 Reps
@10
4
Single Arm Tricep Extension (Cable)
2 Sets
8 Reps
@10
5
Skull Crusher
2 Sets
8 Reps
@10
6
Overhead Tricep Extension (Cable)
2 Sets
8 Reps
@10
Day 4
1
Leg Extension
2 Sets
10 Reps
@10
2
Sissy Squat
2 Sets
10 Reps
@10
3
Seated Hamstring Curl
2 Sets
10 Reps
@10
4
Standing Calf Raise
2 Sets
30 Reps
@10
5
Seated Calf Raise
2 Sets
20 Reps
@10
Day 1
1
Bench Press (Barbell)
2 Sets
6 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
6 Reps
@10
3
Pec Deck (Machine)
2 Sets
12 Reps
@10
4
Lateral Raise (Cable)
2 Sets
8 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@10
Day 2
1
Lat Pulldown
2 Sets
7 Reps
@10
2
Lat Pulldown (Close Grip)
2 Sets
7 Reps
@10
3
Seated Row (Cable)
2 Sets
6 Reps
@10
4
Seal Row
2 Sets
6 Reps
@10
5
Shrug (Barbell)
2 Sets
6 Reps
@10
6
Pec Deck (Machine)
2 Sets
8 Reps
@10
Day 3
1
Bicep Curl (EZ Bar)
2 Sets
8 Reps
@10
2
Basyian Curl
2 Sets
8 Reps
@10
3
Preacher Curl (Barbell)
2 Sets
8 Reps
@10
4
Single Arm Tricep Extension (Cable)
2 Sets
8 Reps
@10
5
Skull Crusher
2 Sets
8 Reps
@10
6
Overhead Tricep Extension (Cable)
2 Sets
8 Reps
@10
Day 4
1
Leg Extension
2 Sets
10 Reps
@10
2
Sissy Squat
2 Sets
10 Reps
@10
3
Seated Hamstring Curl
2 Sets
10 Reps
@10
4
Standing Calf Raise
2 Sets
30 Reps
@10
5
Seated Calf Raise
2 Sets
20 Reps
@10
Day 1
1
Bench Press (Barbell)
2 Sets
6 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
6 Reps
@10
3
Pec Deck (Machine)
2 Sets
12 Reps
@10
4
Lateral Raise (Cable)
2 Sets
8 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@10
Day 2
1
Lat Pulldown
2 Sets
7 Reps
@10
2
Lat Pulldown (Close Grip)
2 Sets
7 Reps
@10
3
Seated Row (Cable)
2 Sets
6 Reps
@10
4
Seal Row
2 Sets
6 Reps
@10
5
Shrug (Barbell)
2 Sets
6 Reps
@10
6
Pec Deck (Machine)
2 Sets
8 Reps
@10
Day 3
1
Bicep Curl (EZ Bar)
2 Sets
8 Reps
@10
2
Basyian Curl
2 Sets
8 Reps
@10
3
Preacher Curl (Barbell)
2 Sets
8 Reps
@10
4
Single Arm Tricep Extension (Cable)
2 Sets
8 Reps
@10
5
Skull Crusher
2 Sets
8 Reps
@10
6
Overhead Tricep Extension (Cable)
2 Sets
8 Reps
@10
Day 4
1
Leg Extension
2 Sets
10 Reps
@10
2
Sissy Squat
2 Sets
10 Reps
@10
3
Seated Hamstring Curl
2 Sets
10 Reps
@10
4
Standing Calf Raise
2 Sets
30 Reps
@10
5
Seated Calf Raise
2 Sets
20 Reps
@10
Day 1
1
Bench Press (Barbell)
2 Sets
6 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
6 Reps
@10
3
Pec Deck (Machine)
2 Sets
12 Reps
@10
4
Lateral Raise (Cable)
2 Sets
8 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@10
Day 2
1
Lat Pulldown
2 Sets
7 Reps
@10
2
Lat Pulldown (Close Grip)
2 Sets
7 Reps
@10
3
Seated Row (Cable)
2 Sets
6 Reps
@10
4
Seal Row
2 Sets
6 Reps
@10
5
Shrug (Barbell)
2 Sets
6 Reps
@10
6
Pec Deck (Machine)
2 Sets
8 Reps
@10
Day 3
1
Bicep Curl (EZ Bar)
2 Sets
8 Reps
@10
2
Basyian Curl
2 Sets
8 Reps
@10
3
Preacher Curl (Barbell)
2 Sets
8 Reps
@10
4
Single Arm Tricep Extension (Cable)
2 Sets
8 Reps
@10
5
Skull Crusher
2 Sets
8 Reps
@10
6
Overhead Tricep Extension (Cable)
2 Sets
8 Reps
@10
Day 4
1
Leg Extension
2 Sets
10 Reps
@10
2
Sissy Squat
2 Sets
10 Reps
@10
3
Seated Hamstring Curl
2 Sets
10 Reps
@10
4
Standing Calf Raise
2 Sets
30 Reps
@10
5
Seated Calf Raise
2 Sets
20 Reps
@10