Program Description
This is something regular influencers follow to get a aesthetically pleasing physique but they won’t tell you
Program Overview
- LevelNovice, Advanced, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedMar 05, 2024 08:32
- Last EditedSep 26, 2024 08:30
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
2
Pec Deck (Machine)
3
3
Bench Press (Smith Machine)
3
4
Skull Crusher
2
5
Tricep Pushdown (Cable)
2
6
Bicep Curl (Dumbbell)
2
7
Preacher Curl (Barbell)
2
8
Shoulder Press (Machine)
3
9
Lateral Raise (Dumbbell)
3
10
Reverse Pec Deck
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
2
Pec Deck (Machine)
3
3
Bench Press (Smith Machine)
3
4
Skull Crusher
2
5
Tricep Pushdown (Cable)
2
6
Bicep Curl (Dumbbell)
2
7
Preacher Curl (Barbell)
2
8
Shoulder Press (Machine)
3
9
Lateral Raise (Dumbbell)
3
10
Reverse Pec Deck
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
2
Pec Deck (Machine)
3
3
Bench Press (Smith Machine)
3
4
Skull Crusher
2
5
Tricep Pushdown (Cable)
2
6
Bicep Curl (Dumbbell)
2
7
Preacher Curl (Barbell)
2
8
Shoulder Press (Machine)
3
9
Lateral Raise (Dumbbell)
3
10
Reverse Pec Deck
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
2
Pec Deck (Machine)
3
3
Bench Press (Smith Machine)
3
4
Skull Crusher
2
5
Tricep Pushdown (Cable)
2
6
Bicep Curl (Dumbbell)
2
7
Preacher Curl (Barbell)
2
8
Shoulder Press (Machine)
3
9
Lateral Raise (Dumbbell)
3
10
Reverse Pec Deck
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
2
Pec Deck (Machine)
3
3
Bench Press (Smith Machine)
3
4
Skull Crusher
2
5
Tricep Pushdown (Cable)
2
6
Bicep Curl (Dumbbell)
2
7
Preacher Curl (Barbell)
2
8
Shoulder Press (Machine)
3
9
Lateral Raise (Dumbbell)
3
10
Reverse Pec Deck
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
2
Pec Deck (Machine)
3
3
Bench Press (Smith Machine)
3
4
Skull Crusher
2
5
Tricep Pushdown (Cable)
2
6
Bicep Curl (Dumbbell)
2
7
Preacher Curl (Barbell)
2
8
Shoulder Press (Machine)
3
9
Lateral Raise (Dumbbell)
3
10
Reverse Pec Deck
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
2
Pec Deck (Machine)
3
3
Bench Press (Smith Machine)
3
4
Skull Crusher
2
5
Tricep Pushdown (Cable)
2
6
Bicep Curl (Dumbbell)
2
7
Preacher Curl (Barbell)
2
8
Shoulder Press (Machine)
3
9
Lateral Raise (Dumbbell)
3
10
Reverse Pec Deck
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
2
Pec Deck (Machine)
3
3
Bench Press (Smith Machine)
3
4
Skull Crusher
2
5
Tricep Pushdown (Cable)
2
6
Bicep Curl (Dumbbell)
2
7
Preacher Curl (Barbell)
2
8
Shoulder Press (Machine)
3
9
Lateral Raise (Dumbbell)
3
10
Reverse Pec Deck
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
2
Lat Pulldown
3
3
Seated Row (Cable)
3
4
Shrug (Barbell)
3
5
Bicep Curl (Dumbbell)
2
6
Preacher Curl (Barbell)
2
7
Tricep Pushdown (Cable)
2
8
Tricep Extension (Barbell)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
2
Lat Pulldown
3
3
Seated Row (Cable)
3
4
Shrug (Barbell)
3
5
Bicep Curl (Dumbbell)
2
6
Preacher Curl (Barbell)
2
7
Tricep Pushdown (Cable)
2
8
Tricep Extension (Barbell)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
2
Lat Pulldown
3
3
Seated Row (Cable)
3
4
Shrug (Barbell)
3
5
Bicep Curl (Dumbbell)
2
6
Preacher Curl (Barbell)
2
7
Tricep Pushdown (Cable)
2
8
Tricep Extension (Barbell)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
2
Lat Pulldown
3
3
Seated Row (Cable)
3
4
Shrug (Barbell)
3
5
Bicep Curl (Dumbbell)
2
6
Preacher Curl (Barbell)
2
7
Tricep Pushdown (Cable)
2
8
Tricep Extension (Barbell)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
2
Lat Pulldown
3
3
Seated Row (Cable)
3
4
Shrug (Barbell)
3
5
Bicep Curl (Dumbbell)
2
6
Preacher Curl (Barbell)
2
7
Tricep Pushdown (Cable)
2
8
Tricep Extension (Barbell)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
2
Lat Pulldown
3
3
Seated Row (Cable)
3
4
Shrug (Barbell)
3
5
Bicep Curl (Dumbbell)
2
6
Preacher Curl (Barbell)
2
7
Tricep Pushdown (Cable)
2
8
Tricep Extension (Barbell)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
2
Lat Pulldown
3
3
Seated Row (Cable)
3
4
Shrug (Barbell)
3
5
Bicep Curl (Dumbbell)
2
6
Preacher Curl (Barbell)
2
7
Tricep Pushdown (Cable)
2
8
Tricep Extension (Barbell)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
2
Lat Pulldown
3
3
Seated Row (Cable)
3
4
Shrug (Barbell)
3
5
Bicep Curl (Dumbbell)
2
6
Preacher Curl (Barbell)
2
7
Tricep Pushdown (Cable)
2
8
Tricep Extension (Barbell)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Leg Extension
3
3
Leg Curl
3
4
Standing Calf Raise
3
5
Romanian Deadlift (Barbell)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Leg Extension
3
3
Leg Curl
3
4
Standing Calf Raise
3
5
Romanian Deadlift (Barbell)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Leg Extension
3
3
Leg Curl
3
4
Standing Calf Raise
3
5
Romanian Deadlift (Barbell)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Leg Extension
3
3
Leg Curl
3
4
Standing Calf Raise
3
5
Romanian Deadlift (Barbell)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Leg Extension
3
3
Leg Curl
3
4
Standing Calf Raise
3
5
Romanian Deadlift (Barbell)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Leg Extension
3
3
Leg Curl
3
4
Standing Calf Raise
3
5
Romanian Deadlift (Barbell)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Leg Extension
3
3
Leg Curl
3
4
Standing Calf Raise
3
5
Romanian Deadlift (Barbell)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Leg Extension
3
3
Leg Curl
3
4
Standing Calf Raise
3
5
Romanian Deadlift (Barbell)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
2
Pec Deck (Machine)
3
3
Bench Press (Barbell)
3
4
Tricep Pushdown (Cable)
2
5
Lying Tricep Extension (Barbell)
2
6
Shoulder Press (Machine)
3
7
Lateral Raise (Cable)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
2
Pec Deck (Machine)
3
3
Bench Press (Barbell)
3
4
Tricep Pushdown (Cable)
2
5
Lying Tricep Extension (Barbell)
2
6
Shoulder Press (Machine)
3
7
Lateral Raise (Cable)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
2
Pec Deck (Machine)
3
3
Bench Press (Barbell)
3
4
Tricep Pushdown (Cable)
2
5
Lying Tricep Extension (Barbell)
2
6
Shoulder Press (Machine)
3
7
Lateral Raise (Cable)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
2
Pec Deck (Machine)
3
3
Bench Press (Barbell)
3
4
Tricep Pushdown (Cable)
2
5
Lying Tricep Extension (Barbell)
2
6
Shoulder Press (Machine)
3
7
Lateral Raise (Cable)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
2
Pec Deck (Machine)
3
3
Bench Press (Barbell)
3
4
Tricep Pushdown (Cable)
2
5
Lying Tricep Extension (Barbell)
2
6
Shoulder Press (Machine)
3
7
Lateral Raise (Cable)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
2
Pec Deck (Machine)
3
3
Bench Press (Barbell)
3
4
Tricep Pushdown (Cable)
2
5
Lying Tricep Extension (Barbell)
2
6
Shoulder Press (Machine)
3
7
Lateral Raise (Cable)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
2
Pec Deck (Machine)
3
3
Bench Press (Barbell)
3
4
Tricep Pushdown (Cable)
2
5
Lying Tricep Extension (Barbell)
2
6
Shoulder Press (Machine)
3
7
Lateral Raise (Cable)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
2
Pec Deck (Machine)
3
3
Bench Press (Barbell)
3
4
Tricep Pushdown (Cable)
2
5
Lying Tricep Extension (Barbell)
2
6
Shoulder Press (Machine)
3
7
Lateral Raise (Cable)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
2
Seated Row (Cable)
3
3
Lat Pulldown
3
4
Bicep Curl (Cable)
2
5
Bicep Curl (Dumbbell)
2
6
Reverse Pec Deck
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
2
Seated Row (Cable)
3
3
Lat Pulldown
3
4
Bicep Curl (Cable)
2
5
Bicep Curl (Dumbbell)
2
6
Reverse Pec Deck
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
2
Seated Row (Cable)
3
3
Lat Pulldown
3
4
Bicep Curl (Cable)
2
5
Bicep Curl (Dumbbell)
2
6
Reverse Pec Deck
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
2
Seated Row (Cable)
3
3
Lat Pulldown
3
4
Bicep Curl (Cable)
2
5
Bicep Curl (Dumbbell)
2
6
Reverse Pec Deck
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
2
Seated Row (Cable)
3
3
Lat Pulldown
3
4
Bicep Curl (Cable)
2
5
Bicep Curl (Dumbbell)
2
6
Reverse Pec Deck
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
2
Seated Row (Cable)
3
3
Lat Pulldown
3
4
Bicep Curl (Cable)
2
5
Bicep Curl (Dumbbell)
2
6
Reverse Pec Deck
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
2
Seated Row (Cable)
3
3
Lat Pulldown
3
4
Bicep Curl (Cable)
2
5
Bicep Curl (Dumbbell)
2
6
Reverse Pec Deck
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
2
Seated Row (Cable)
3
3
Lat Pulldown
3
4
Bicep Curl (Cable)
2
5
Bicep Curl (Dumbbell)
2
6
Reverse Pec Deck
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
2
Leg Curl
3
3
Leg Extension
3
4
Romanian Deadlift (Barbell)
3
5
Standing Calf Raise
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
2
Leg Curl
3
3
Leg Extension
3
4
Romanian Deadlift (Barbell)
3
5
Standing Calf Raise
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
2
Leg Curl
3
3
Leg Extension
3
4
Romanian Deadlift (Barbell)
3
5
Standing Calf Raise
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
2
Leg Curl
3
3
Leg Extension
3
4
Romanian Deadlift (Barbell)
3
5
Standing Calf Raise
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
2
Leg Curl
3
3
Leg Extension
3
4
Romanian Deadlift (Barbell)
3
5
Standing Calf Raise
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
2
Leg Curl
3
3
Leg Extension
3
4
Romanian Deadlift (Barbell)
3
5
Standing Calf Raise
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
2
Leg Curl
3
3
Leg Extension
3
4
Romanian Deadlift (Barbell)
3
5
Standing Calf Raise
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
2
Leg Curl
3
3
Leg Extension
3
4
Romanian Deadlift (Barbell)
3
5
Standing Calf Raise
3
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Smith Machine)3 Sets
2
Pec Deck (Machine)3 Sets
3
Bench Press (Smith Machine)3 Sets
4
Skull Crusher2 Sets
5
Tricep Pushdown (Cable)2 Sets
6
Bicep Curl (Dumbbell)2 Sets
7
Preacher Curl (Barbell)2 Sets
8
Shoulder Press (Machine)3 Sets
9
Lateral Raise (Dumbbell)3 Sets
10
Reverse Pec Deck3 Sets
Day 2
1
Chest Supported Row (Machine)3 Sets
2
Lat Pulldown3 Sets
3
Seated Row (Cable)3 Sets
4
Shrug (Barbell)3 Sets
5
Bicep Curl (Dumbbell)2 Sets
6
Preacher Curl (Barbell)2 Sets
7
Tricep Pushdown (Cable)2 Sets
8
Tricep Extension (Barbell)2 Sets
Day 3
1
Squat (Barbell)3 Sets
2
Leg Extension3 Sets
3
Leg Curl3 Sets
4
Standing Calf Raise3 Sets
5
Romanian Deadlift (Barbell)3 Sets
Day 4
1
Incline Bench Press (Dumbbell)3 Sets
2
Pec Deck (Machine)3 Sets
3
Bench Press (Barbell)3 Sets
4
Tricep Pushdown (Cable)2 Sets
5
Lying Tricep Extension (Barbell)2 Sets
6
Shoulder Press (Machine)3 Sets
7
Lateral Raise (Cable)3 Sets
Day 5
1
Chest Supported Row (Machine)3 Sets
2
Seated Row (Cable)3 Sets
3
Lat Pulldown3 Sets
4
Bicep Curl (Cable)2 Sets
5
Bicep Curl (Dumbbell)2 Sets
6
Reverse Pec Deck3 Sets
Day 6
1
Leg Press3 Sets
2
Leg Curl3 Sets
3
Leg Extension3 Sets
4
Romanian Deadlift (Barbell)3 Sets
5
Standing Calf Raise3 Sets