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‼️ 👺REALM PORTAL👺‼️
by TheDon_145506
1 athletes joined
Program Description
Enter the REALM. BECOME THE DEMON.
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
50 minutes
Created
Feb 04, 2024 07:52
Last Edited
May 07, 2024 10:02
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Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
8 Reps
12 Reps
@9
@9
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
12 Reps
3
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
8 Reps
12 Reps
@9
@9
4
V-Handle Tricep Pushdown (Cable)
1 Set
2 Sets
15 Reps
12 Reps
@9
@9
5
Skull Crusher
1 Set
2 Sets
15 Reps
12 Reps
@9
@9
6
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
@9
Day 3
1
Squat (Barbell)
1 Set
2 Sets
8 Reps
12 Reps
@9
@9
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
8 Reps
12 Reps
@9
@9
3
Leg Extension
1 Set
2 Sets
12 Reps
15 Reps
4
Leg Curl
3 Sets
15 Reps
@9
5
Seated Calf Raise
3 Sets
15 Reps
@9
6
Cable Crunch
3 Sets
20 Reps
@10
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
12 Reps
12 Reps
@9
@9
@10
2
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
8 Reps
12 Reps
@9
@9
3
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
12 Reps
4
V-Handle Tricep Pushdown (Cable)
1 Set
2 Sets
15 Reps
12 Reps
@9
@9
5
Skull Crusher
1 Set
2 Sets
15 Reps
12 Reps
@9
@9
6
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
@9
Day 5
1
Chest Supported Row (Machine)
1 Set
2 Sets
8 Reps
12 Reps
2
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
3
Lat Pulldown
3 Sets
12 Reps
4
Face Pull
3 Sets
15 Reps
@9
5
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@9
6
Concentration Curl
2 Sets
1 Set
12 Reps
12 Reps
@9
Day 6
1
Squat (Barbell)
1 Set
2 Sets
8 Reps
12 Reps
@9
@9
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
8 Reps
12 Reps
@9
@9
3
Leg Extension
3 Sets
15 Reps
4
Leg Curl
3 Sets
15 Reps
@9
5
Seated Calf Raise
3 Sets
15 Reps
@9
6
Leg Raise (Captain's Chair)
3 Sets
20 Reps
@9
Day 2
1
Lat Pulldown
1 Set
2 Sets
8 Reps
12 Reps
2
Seated Wide-Grip Row (Cable)
1 Set
2 Sets
8 Reps
12 Reps
3
Chest Supported Row (Machine)
1 Set
2 Sets
8 Reps
12 Reps
4
Face Pull
3 Sets
15 Reps
@9
5
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@9
6
Hammer Curl
3 Sets
15 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
12 Reps
12 Reps
@9
@10
2
Incline Bench Press (Barbell)
3 Sets
1 Set
12 Reps
12 Reps
@9
@10
3
Seated Shoulder Press (Dumbbell)
3 Sets
1 Set
12 Reps
12 Reps
@9
@10
4
V-Handle Tricep Pushdown (Cable)
1 Set
2 Sets
1 Set
15 Reps
12 Reps
12 Reps
@9
@9
@10
5
Skull Crusher
1 Set
3 Sets
15 Reps
12 Reps
@9
@9
6
One Arm Lateral Raise (Cable)
4 Sets
15 Reps
@9
Day 2
1
Bent Over Row (Barbell)
3 Sets
1 Set
12 Reps
12 Reps
@9
@10
2
Seated Row (Cable)
3 Sets
1 Set
12 Reps
12 Reps
@9
@10
3
Lat Pulldown (Single Arm)
3 Sets
1 Set
12 Reps
12 Reps
@9
@10
4
Face Pull
3 Sets
1 Set
15 Reps
15 Reps
@9
@10
5
Bicep Curl (Dumbbell)
3 Sets
1 Set
15 Reps
15 Reps
@9
@10
6
Hammer Curl
3 Sets
1 Set
15 Reps
15 Reps
@9
@10
Day 3
1
Squat (Barbell)
3 Sets
1 Set
12 Reps
12 Reps
@9
@10
2
Leg Press
3 Sets
1 Set
12 Reps
12 Reps
@9
@10
3
Romanian Deadlift (Barbell)
3 Sets
1 Set
12 Reps
12 Reps
@9
@10
4
Leg Curl
3 Sets
1 Set
15 Reps
15 Reps
@9
@10
5
Seated Calf Raise
3 Sets
1 Set
15 Reps
15 Reps
@9
@10
6
Cable Crunch
4 Sets
20 Reps
@10
Day 4
1
Overhead Press (Barbell)
3 Sets
1 Set
12 Reps
12 Reps
@9
@10
2
Seated Shoulder Press (Dumbbell)
3 Sets
1 Set
12 Reps
12 Reps
@9
@10
3
Incline Bench Press (Barbell)
3 Sets
1 Set
12 Reps
12 Reps
@9
@10
4
V-Handle Tricep Pushdown (Cable)
1 Set
2 Sets
1 Set
15 Reps
12 Reps
12 Reps
@9
@9
@10
5
Skull Crusher
1 Set
3 Sets
15 Reps
12 Reps
@9
@9
6
One Arm Lateral Raise (Cable)
4 Sets
15 Reps
@9
Day 5
1
Bent Over Row (Barbell)
3 Sets
1 Set
12 Reps
12 Reps
@9
@10
2
Seated Row (Cable)
3 Sets
1 Set
12 Reps
12 Reps
@9
@10
3
Lat Pulldown (Single Arm)
3 Sets
1 Set
12 Reps
12 Reps
@9
@10
4
Face Pull
3 Sets
1 Set
15 Reps
15 Reps
@9
@10
5
Bicep Curl (Dumbbell)
3 Sets
1 Set
15 Reps
15 Reps
@9
@10
6
Hammer Curl
3 Sets
1 Set
15 Reps
15 Reps
@9
@10
Day 6
1
Squat (Barbell)
3 Sets
1 Set
12 Reps
12 Reps
@9
@10
2
Leg Press
3 Sets
1 Set
12 Reps
12 Reps
@9
@10
3
Romanian Deadlift (Barbell)
3 Sets
1 Set
12 Reps
12 Reps
@9
@10
4
Leg Curl
3 Sets
1 Set
15 Reps
15 Reps
@9
@10
5
Seated Calf Raise
3 Sets
1 Set
15 Reps
15 Reps
@9
@10
6
Leg Raise (Captain's Chair)
3 Sets
1 Set
20 Reps
20 Reps
@9
@10
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
8 Reps
12 Reps
@9
@9
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
12 Reps
3
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
8 Reps
12 Reps
@9
@9
4
V-Handle Tricep Pushdown (Cable)
1 Set
2 Sets
15 Reps
12 Reps
@9
@9
5
Skull Crusher
1 Set
2 Sets
15 Reps
12 Reps
@9
@9
6
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
@9
Day 2
1
Lat Pulldown
1 Set
2 Sets
8 Reps
12 Reps
2
Seated Wide-Grip Row (Cable)
1 Set
2 Sets
8 Reps
12 Reps
3
Chest Supported Row (Machine)
1 Set
2 Sets
8 Reps
12 Reps
4
Face Pull
3 Sets
15 Reps
@9
5
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@9
6
Hammer Curl
3 Sets
15 Reps
@9
Day 3
1
Squat (Barbell)
1 Set
2 Sets
8 Reps
12 Reps
@9
@9
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
8 Reps
12 Reps
@9
@9
3
Leg Extension
1 Set
2 Sets
12 Reps
15 Reps
4
Leg Curl
3 Sets
15 Reps
@9
5
Seated Calf Raise
3 Sets
15 Reps
@9
6
Cable Crunch
3 Sets
20 Reps
@10
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
12 Reps
12 Reps
@9
@9
@10
2
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
8 Reps
12 Reps
@9
@9
3
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
12 Reps
4
V-Handle Tricep Pushdown (Cable)
1 Set
2 Sets
15 Reps
12 Reps
@9
@9
5
Skull Crusher
1 Set
2 Sets
15 Reps
12 Reps
@9
@9
6
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
@9
Day 5
1
Chest Supported Row (Machine)
1 Set
2 Sets
8 Reps
12 Reps
2
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
3
Lat Pulldown
3 Sets
12 Reps
4
Face Pull
3 Sets
15 Reps
@9
5
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@9
6
Concentration Curl
2 Sets
1 Set
12 Reps
12 Reps
@9
Day 6
1
Squat (Barbell)
1 Set
2 Sets
8 Reps
12 Reps
@9
@9
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
8 Reps
12 Reps
@9
@9
3
Leg Extension
3 Sets
15 Reps
4
Leg Curl
3 Sets
15 Reps
@9
5
Seated Calf Raise
3 Sets
15 Reps
@9
6
Leg Raise (Captain's Chair)
3 Sets
20 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
8 Reps
12 Reps
@9
@9
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
12 Reps
3
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
8 Reps
12 Reps
@9
@9
4
V-Handle Tricep Pushdown (Cable)
1 Set
2 Sets
15 Reps
12 Reps
@9
@9
5
Skull Crusher
1 Set
2 Sets
15 Reps
12 Reps
@9
@9
6
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
@9
Day 2
1
Lat Pulldown
1 Set
2 Sets
8 Reps
12 Reps
2
Seated Wide-Grip Row (Cable)
1 Set
2 Sets
8 Reps
12 Reps
3
Chest Supported Row (Machine)
1 Set
2 Sets
8 Reps
12 Reps
4
Face Pull
3 Sets
15 Reps
@9
5
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@9
6
Hammer Curl
3 Sets
15 Reps
@9
Day 3
1
Squat (Barbell)
1 Set
2 Sets
8 Reps
12 Reps
@9
@9
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
8 Reps
12 Reps
@9
@9
3
Leg Extension
1 Set
2 Sets
12 Reps
15 Reps
4
Leg Curl
3 Sets
15 Reps
@9
5
Seated Calf Raise
3 Sets
15 Reps
@9
6
Cable Crunch
3 Sets
20 Reps
@10
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
12 Reps
12 Reps
@9
@9
@10
2
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
8 Reps
12 Reps
@9
@9
3
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
12 Reps
4
V-Handle Tricep Pushdown (Cable)
1 Set
2 Sets
15 Reps
12 Reps
@9
@9
5
Skull Crusher
1 Set
2 Sets
15 Reps
12 Reps
@9
@9
6
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
@9
Day 5
1
Chest Supported Row (Machine)
1 Set
2 Sets
8 Reps
12 Reps
2
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
3
Lat Pulldown
3 Sets
12 Reps
4
Face Pull
3 Sets
15 Reps
@9
5
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@9
6
Concentration Curl
2 Sets
1 Set
12 Reps
12 Reps
@9
Day 6
1
Squat (Barbell)
1 Set
2 Sets
8 Reps
12 Reps
@9
@9
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
8 Reps
12 Reps
@9
@9
3
Leg Extension
3 Sets
15 Reps
4
Leg Curl
3 Sets
15 Reps
@9
5
Seated Calf Raise
3 Sets
15 Reps
@9
6
Leg Raise (Captain's Chair)
3 Sets
20 Reps
@9