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REDEMPTION
by aCroissant
1 athletes joined
Program Description
PURE BODYBUILDING HERE LEAVE YOUR EGO ASIDE fail on most if not all sets with controlled form
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
60 minutes
Created
May 30, 2024 09:10
Last Edited
Jun 15, 2024 09:21
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Week 1
1 / 10 Weeks
Day 1
1
Lat Pulldown
2 Sets
5-10 Reps
2
Seated Row (Cable)
2 Sets
5-10 Reps
3
T-Bar Row
2 Sets
5-9 Reps
4
Abs Crunch (Machine)
2 Sets
6-15 Reps
Day 2
1
Incline Bench Press (Smith Machine)
2 Sets
5-9 Reps
2
Bench Press (Smith Machine)
2 Sets
5-9 Reps
3
Reverse Pec Deck
2 Sets
6-15 Reps
4
Neck Curl
2 Sets
10-20 Reps
Day 4
1
Lying Leg Curl
2 Sets
7-10 Reps
2
Hack Squat
2 Sets
4-8 Reps
3
Calf Raise (Leg Press)
2 Sets
8-15 Reps
4
Hip Adductor (Machine)
2 Sets
8-12 Reps
5
Leg Extension
2 Sets
6-12 Reps
Day 3
1
Hammer Curl
2 Sets
5-9 Reps
2
Tricep Pushdown (Cable)
2 Sets
4-9 Reps
3
Preacher Curl (EZ Bar)
2 Sets
7-12 Reps
4
Lateral Raise (Machine)
2 Sets
6-12 Reps
Day 1
1
Lat Pulldown
2 Sets
5-10 Reps
2
Seated Row (Cable)
2 Sets
5-10 Reps
3
T-Bar Row
2 Sets
5-9 Reps
4
Abs Crunch (Machine)
2 Sets
6-15 Reps
Day 2
1
Incline Bench Press (Smith Machine)
2 Sets
5-9 Reps
2
Bench Press (Smith Machine)
2 Sets
5-9 Reps
3
Reverse Pec Deck
2 Sets
6-15 Reps
4
Neck Curl
2 Sets
10-20 Reps
Day 3
1
Hammer Curl
2 Sets
5-10 Reps
2
Single Arm Tricep Extension (Cable)
2 Sets
6-10 Reps
3
Lateral Raise (Machine)
2 Sets
6-12 Reps
4
Preacher Curl (EZ Bar)
2 Sets
7-12 Reps
5
Tricep Extension (Barbell)
2 Sets
5-12 Reps
Day 4
1
Lying Leg Curl
2 Sets
7-10 Reps
2
Hack Squat
2 Sets
5-8 Reps
3
Calf Raise (Leg Press)
2 Sets
10-15 Reps
4
Hip Adductor (Machine)
2 Sets
8-12 Reps
5
Leg Extension
2 Sets
6-12 Reps
Day 1
1
Lat Pulldown
2 Sets
5-10 Reps
2
Seated Row (Cable)
2 Sets
5-10 Reps
3
T-Bar Row
2 Sets
5-9 Reps
4
Abs Crunch (Machine)
2 Sets
6-15 Reps
Day 2
1
Incline Bench Press (Smith Machine)
2 Sets
5-9 Reps
2
Bench Press (Smith Machine)
2 Sets
5-9 Reps
3
Reverse Pec Deck
2 Sets
6-15 Reps
4
Neck Curl
2 Sets
10-20 Reps
Day 3
1
Hammer Curl
2 Sets
5-10 Reps
2
Single Arm Tricep Extension (Cable)
2 Sets
6-10 Reps
3
Lateral Raise (Machine)
2 Sets
6-12 Reps
4
Preacher Curl (EZ Bar)
2 Sets
7-12 Reps
5
Tricep Extension (Barbell)
2 Sets
5-12 Reps
Day 4
1
Lying Leg Curl
2 Sets
7-10 Reps
2
Hack Squat
2 Sets
5-8 Reps
3
Calf Raise (Leg Press)
2 Sets
10-15 Reps
4
Hip Adductor (Machine)
2 Sets
8-12 Reps
5
Leg Extension
2 Sets
6-12 Reps
Day 1
1
Lat Pulldown
2 Sets
5-10 Reps
2
Seated Row (Cable)
2 Sets
5-10 Reps
3
T-Bar Row
2 Sets
5-9 Reps
4
Abs Crunch (Machine)
2 Sets
6-15 Reps
Day 2
1
Incline Bench Press (Smith Machine)
2 Sets
5-9 Reps
2
Bench Press (Smith Machine)
2 Sets
5-9 Reps
3
Reverse Pec Deck
2 Sets
6-15 Reps
4
Neck Curl
2 Sets
10-20 Reps
Day 3
1
Hammer Curl
2 Sets
5-10 Reps
2
Single Arm Tricep Extension (Cable)
2 Sets
6-10 Reps
3
Lateral Raise (Machine)
2 Sets
6-12 Reps
4
Preacher Curl (EZ Bar)
2 Sets
7-12 Reps
5
Tricep Extension (Barbell)
2 Sets
5-12 Reps
Day 4
1
Hack Squat
2 Sets
5-8 Reps
2
Lying Leg Curl
2 Sets
7-10 Reps
3
Calf Raise (Leg Press)
2 Sets
10-15 Reps
4
Hip Adductor (Machine)
2 Sets
8-12 Reps
5
Leg Extension
2 Sets
6-12 Reps
Day 1
1
Lat Pulldown
2 Sets
5-10 Reps
2
Seated Row (Cable)
2 Sets
5-10 Reps
3
T-Bar Row
2 Sets
5-9 Reps
4
Abs Crunch (Machine)
2 Sets
6-15 Reps
Day 2
1
Incline Bench Press (Smith Machine)
2 Sets
5-9 Reps
2
Bench Press (Smith Machine)
2 Sets
5-9 Reps
3
Reverse Pec Deck
2 Sets
6-15 Reps
4
Neck Curl
2 Sets
10-20 Reps
Day 3
1
Hammer Curl
2 Sets
5-9 Reps
2
Tricep Pushdown (Cable)
2 Sets
4-9 Reps
3
Preacher Curl (EZ Bar)
2 Sets
7-12 Reps
4
Lateral Raise (Machine)
2 Sets
6-12 Reps
Day 4
1
Lying Leg Curl
2 Sets
7-10 Reps
2
Hack Squat
2 Sets
4-8 Reps
3
Calf Raise (Leg Press)
2 Sets
8-15 Reps
4
Hip Adductor (Machine)
2 Sets
8-12 Reps
5
Leg Extension
2 Sets
6-12 Reps
Day 1
1
Lat Pulldown
2 Sets
5-10 Reps
2
Seated Row (Cable)
2 Sets
5-10 Reps
3
T-Bar Row
2 Sets
5-9 Reps
4
Abs Crunch (Machine)
2 Sets
6-15 Reps
Day 2
1
Incline Bench Press (Smith Machine)
2 Sets
5-9 Reps
2
Bench Press (Smith Machine)
2 Sets
5-9 Reps
3
Reverse Pec Deck
2 Sets
6-15 Reps
4
Neck Curl
2 Sets
10-20 Reps
Day 3
1
Hammer Curl
2 Sets
5-9 Reps
2
Tricep Pushdown (Cable)
2 Sets
4-9 Reps
3
Preacher Curl (EZ Bar)
2 Sets
7-12 Reps
4
Lateral Raise (Machine)
2 Sets
6-12 Reps
Day 4
1
Lying Leg Curl
2 Sets
7-10 Reps
2
Hack Squat
2 Sets
4-8 Reps
3
Calf Raise (Leg Press)
2 Sets
8-15 Reps
4
Hip Adductor (Machine)
2 Sets
8-12 Reps
5
Leg Extension
2 Sets
6-12 Reps
Day 1
1
Lat Pulldown
2 Sets
5-10 Reps
2
Seated Row (Cable)
2 Sets
5-10 Reps
3
T-Bar Row
2 Sets
5-9 Reps
4
Abs Crunch (Machine)
2 Sets
6-15 Reps
Day 2
1
Incline Bench Press (Smith Machine)
2 Sets
5-9 Reps
2
Bench Press (Smith Machine)
2 Sets
5-9 Reps
3
Reverse Pec Deck
2 Sets
6-15 Reps
4
Neck Curl
2 Sets
10-20 Reps
Day 3
1
Hammer Curl
2 Sets
5-9 Reps
2
Tricep Pushdown (Cable)
2 Sets
4-9 Reps
3
Preacher Curl (EZ Bar)
2 Sets
7-12 Reps
4
Lateral Raise (Machine)
2 Sets
6-12 Reps
Day 4
1
Lying Leg Curl
2 Sets
7-10 Reps
2
Hack Squat
2 Sets
4-8 Reps
3
Calf Raise (Leg Press)
2 Sets
8-15 Reps
4
Hip Adductor (Machine)
2 Sets
8-12 Reps
5
Leg Extension
2 Sets
6-12 Reps
Day 1
1
Lat Pulldown
2 Sets
5-10 Reps
2
Seated Row (Cable)
2 Sets
5-10 Reps
3
T-Bar Row
2 Sets
5-9 Reps
4
Abs Crunch (Machine)
2 Sets
6-15 Reps
Day 2
1
Incline Bench Press (Smith Machine)
2 Sets
5-9 Reps
2
Bench Press (Smith Machine)
2 Sets
5-9 Reps
3
Reverse Pec Deck
2 Sets
6-15 Reps
4
Neck Curl
2 Sets
10-20 Reps
Day 3
1
Hammer Curl
2 Sets
5-9 Reps
2
Tricep Pushdown (Cable)
2 Sets
4-9 Reps
3
Preacher Curl (EZ Bar)
2 Sets
7-12 Reps
4
Lateral Raise (Machine)
2 Sets
6-12 Reps
Day 4
1
Lying Leg Curl
2 Sets
7-10 Reps
2
Hack Squat
2 Sets
4-8 Reps
3
Calf Raise (Leg Press)
2 Sets
8-15 Reps
4
Hip Adductor (Machine)
2 Sets
8-12 Reps
5
Leg Extension
2 Sets
6-12 Reps
Day 1
1
Lat Pulldown
2 Sets
5-10 Reps
2
Seated Row (Cable)
2 Sets
5-10 Reps
3
T-Bar Row
2 Sets
5-9 Reps
4
Abs Crunch (Machine)
2 Sets
6-15 Reps
Day 2
1
Incline Bench Press (Smith Machine)
2 Sets
5-9 Reps
2
Bench Press (Smith Machine)
2 Sets
5-9 Reps
3
Reverse Pec Deck
2 Sets
6-15 Reps
4
Neck Curl
2 Sets
10-20 Reps
Day 3
1
Hammer Curl
2 Sets
5-9 Reps
2
Tricep Pushdown (Cable)
2 Sets
4-9 Reps
3
Preacher Curl (EZ Bar)
2 Sets
7-12 Reps
4
Lateral Raise (Machine)
2 Sets
6-12 Reps
Day 4
1
Lying Leg Curl
2 Sets
7-10 Reps
2
Hack Squat
2 Sets
4-8 Reps
3
Calf Raise (Leg Press)
2 Sets
8-15 Reps
4
Hip Adductor (Machine)
2 Sets
8-12 Reps
5
Leg Extension
2 Sets
6-12 Reps
Day 1
1
Lat Pulldown
2 Sets
5-10 Reps
2
Seated Row (Cable)
2 Sets
5-10 Reps
3
T-Bar Row
2 Sets
5-9 Reps
4
Abs Crunch (Machine)
2 Sets
6-15 Reps
Day 2
1
Incline Bench Press (Smith Machine)
2 Sets
5-9 Reps
2
Bench Press (Smith Machine)
2 Sets
5-9 Reps
3
Reverse Pec Deck
2 Sets
6-15 Reps
4
Neck Curl
2 Sets
10-20 Reps
Day 3
1
Hammer Curl
2 Sets
5-9 Reps
2
Tricep Pushdown (Cable)
2 Sets
4-9 Reps
3
Preacher Curl (EZ Bar)
2 Sets
7-12 Reps
4
Lateral Raise (Machine)
2 Sets
6-12 Reps
Day 4
1
Lying Leg Curl
2 Sets
7-10 Reps
2
Hack Squat
2 Sets
4-8 Reps
3
Calf Raise (Leg Press)
2 Sets
8-15 Reps
4
Hip Adductor (Machine)
2 Sets
8-12 Reps
5
Leg Extension
2 Sets
6-12 Reps