Program Description
PURE BODYBUILDING HERE LEAVE YOUR EGO ASIDE fail on most if not all sets with controlled form
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout60 minutes
- CreatedMay 30, 2024 09:10
- Last EditedJun 15, 2024 09:21
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-10 reps
2
Seated Row (Cable)
2
5-10 reps
3
T-Bar Row
2
5-9 reps
4
Abs Crunch (Machine)
2
6-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-10 reps
2
Seated Row (Cable)
2
5-10 reps
3
T-Bar Row
2
5-9 reps
4
Abs Crunch (Machine)
2
6-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-10 reps
2
Seated Row (Cable)
2
5-10 reps
3
T-Bar Row
2
5-9 reps
4
Abs Crunch (Machine)
2
6-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-10 reps
2
Seated Row (Cable)
2
5-10 reps
3
T-Bar Row
2
5-9 reps
4
Abs Crunch (Machine)
2
6-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-10 reps
2
Seated Row (Cable)
2
5-10 reps
3
T-Bar Row
2
5-9 reps
4
Abs Crunch (Machine)
2
6-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-10 reps
2
Seated Row (Cable)
2
5-10 reps
3
T-Bar Row
2
5-9 reps
4
Abs Crunch (Machine)
2
6-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-10 reps
2
Seated Row (Cable)
2
5-10 reps
3
T-Bar Row
2
5-9 reps
4
Abs Crunch (Machine)
2
6-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-10 reps
2
Seated Row (Cable)
2
5-10 reps
3
T-Bar Row
2
5-9 reps
4
Abs Crunch (Machine)
2
6-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-10 reps
2
Seated Row (Cable)
2
5-10 reps
3
T-Bar Row
2
5-9 reps
4
Abs Crunch (Machine)
2
6-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-10 reps
2
Seated Row (Cable)
2
5-10 reps
3
T-Bar Row
2
5-9 reps
4
Abs Crunch (Machine)
2
6-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
2
Bench Press (Smith Machine)
2
5-9 reps
3
Reverse Pec Deck
2
6-15 reps
4
Neck Curl
2
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
2
Bench Press (Smith Machine)
2
5-9 reps
3
Reverse Pec Deck
2
6-15 reps
4
Neck Curl
2
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
2
Bench Press (Smith Machine)
2
5-9 reps
3
Reverse Pec Deck
2
6-15 reps
4
Neck Curl
2
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
2
Bench Press (Smith Machine)
2
5-9 reps
3
Reverse Pec Deck
2
6-15 reps
4
Neck Curl
2
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
2
Bench Press (Smith Machine)
2
5-9 reps
3
Reverse Pec Deck
2
6-15 reps
4
Neck Curl
2
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
2
Bench Press (Smith Machine)
2
5-9 reps
3
Reverse Pec Deck
2
6-15 reps
4
Neck Curl
2
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
2
Bench Press (Smith Machine)
2
5-9 reps
3
Reverse Pec Deck
2
6-15 reps
4
Neck Curl
2
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
2
Bench Press (Smith Machine)
2
5-9 reps
3
Reverse Pec Deck
2
6-15 reps
4
Neck Curl
2
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
2
Bench Press (Smith Machine)
2
5-9 reps
3
Reverse Pec Deck
2
6-15 reps
4
Neck Curl
2
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
2
Bench Press (Smith Machine)
2
5-9 reps
3
Reverse Pec Deck
2
6-15 reps
4
Neck Curl
2
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
5-9 reps
2
Tricep Pushdown (Cable)
2
4-9 reps
3
Preacher Curl (EZ Bar)
2
7-12 reps
4
Lateral Raise (Machine)
2
6-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
5-10 reps
2
Single Arm Tricep Extension (Cable)
2
6-10 reps
3
Lateral Raise (Machine)
2
6-12 reps
4
Preacher Curl (EZ Bar)
2
7-12 reps
5
Tricep Extension (Barbell)
2
5-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
5-10 reps
2
Single Arm Tricep Extension (Cable)
2
6-10 reps
3
Lateral Raise (Machine)
2
6-12 reps
4
Preacher Curl (EZ Bar)
2
7-12 reps
5
Tricep Extension (Barbell)
2
5-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
5-10 reps
2
Single Arm Tricep Extension (Cable)
2
6-10 reps
3
Lateral Raise (Machine)
2
6-12 reps
4
Preacher Curl (EZ Bar)
2
7-12 reps
5
Tricep Extension (Barbell)
2
5-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
5-9 reps
2
Tricep Pushdown (Cable)
2
4-9 reps
3
Preacher Curl (EZ Bar)
2
7-12 reps
4
Lateral Raise (Machine)
2
6-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
5-9 reps
2
Tricep Pushdown (Cable)
2
4-9 reps
3
Preacher Curl (EZ Bar)
2
7-12 reps
4
Lateral Raise (Machine)
2
6-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
5-9 reps
2
Tricep Pushdown (Cable)
2
4-9 reps
3
Preacher Curl (EZ Bar)
2
7-12 reps
4
Lateral Raise (Machine)
2
6-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
5-9 reps
2
Tricep Pushdown (Cable)
2
4-9 reps
3
Preacher Curl (EZ Bar)
2
7-12 reps
4
Lateral Raise (Machine)
2
6-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
5-9 reps
2
Tricep Pushdown (Cable)
2
4-9 reps
3
Preacher Curl (EZ Bar)
2
7-12 reps
4
Lateral Raise (Machine)
2
6-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
5-9 reps
2
Tricep Pushdown (Cable)
2
4-9 reps
3
Preacher Curl (EZ Bar)
2
7-12 reps
4
Lateral Raise (Machine)
2
6-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
7-10 reps
2
Hack Squat
2
4-8 reps
3
Calf Raise (Leg Press)
2
8-15 reps
4
Hip Adductor (Machine)
2
8-12 reps
5
Leg Extension
2
6-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
7-10 reps
2
Hack Squat
2
5-8 reps
3
Calf Raise (Leg Press)
2
10-15 reps
4
Hip Adductor (Machine)
2
8-12 reps
5
Leg Extension
2
6-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
7-10 reps
2
Hack Squat
2
5-8 reps
3
Calf Raise (Leg Press)
2
10-15 reps
4
Hip Adductor (Machine)
2
8-12 reps
5
Leg Extension
2
6-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-8 reps
2
Lying Leg Curl
2
7-10 reps
3
Calf Raise (Leg Press)
2
10-15 reps
4
Hip Adductor (Machine)
2
8-12 reps
5
Leg Extension
2
6-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
7-10 reps
2
Hack Squat
2
4-8 reps
3
Calf Raise (Leg Press)
2
8-15 reps
4
Hip Adductor (Machine)
2
8-12 reps
5
Leg Extension
2
6-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
7-10 reps
2
Hack Squat
2
4-8 reps
3
Calf Raise (Leg Press)
2
8-15 reps
4
Hip Adductor (Machine)
2
8-12 reps
5
Leg Extension
2
6-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
7-10 reps
2
Hack Squat
2
4-8 reps
3
Calf Raise (Leg Press)
2
8-15 reps
4
Hip Adductor (Machine)
2
8-12 reps
5
Leg Extension
2
6-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
7-10 reps
2
Hack Squat
2
4-8 reps
3
Calf Raise (Leg Press)
2
8-15 reps
4
Hip Adductor (Machine)
2
8-12 reps
5
Leg Extension
2
6-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
7-10 reps
2
Hack Squat
2
4-8 reps
3
Calf Raise (Leg Press)
2
8-15 reps
4
Hip Adductor (Machine)
2
8-12 reps
5
Leg Extension
2
6-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
7-10 reps
2
Hack Squat
2
4-8 reps
3
Calf Raise (Leg Press)
2
8-15 reps
4
Hip Adductor (Machine)
2
8-12 reps
5
Leg Extension
2
6-12 reps
Week 1
1 / 10 Weeks
Day 1
1
Lat Pulldown2 Sets
5-10 Reps
2
Seated Row (Cable)2 Sets
5-10 Reps
3
T-Bar Row2 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 Deck2 Sets
6-15 Reps
4
Neck Curl2 Sets
10-20 Reps
Day 4
1
Lying Leg Curl2 Sets
7-10 Reps
2
Hack Squat2 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 Extension2 Sets
6-12 Reps
Day 3
1
Hammer Curl2 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