logo
Road to 90
by ADITYA RAJ
1 athletes joined
Program Description
Fat loss and muscle gain
Program Overview
Level
Intermediate
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
120 minutes
Created
Jun 01, 2024 04:44
Last Edited
Jun 02, 2024 05:47
down_app
Week 1
1 / 12 Weeks
Day 2
1
Lat Pulldown
1 Set
2
Seated Row (Cable)
1 Set
3
T-Bar Row
1 Set
4
Lat Pulldown (Close Grip)
1 Set
5
Incline Curl (Dumbbell)
1 Set
6
Bicep Curl (Machine)
1 Set
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
2
Lateral Raise (Dumbbell)
1 Set
3
Front Raise
1 Set
4
Face Pull
1 Set
5
Shrug (Dumbbell)
1 Set
6
Back Extension
1 Set
Day 6
1
Squat (Barbell)
1 Set
2
Leg Press (45 Degrees)
1 Set
3
Hamstring Curl
1 Set
4
Leg Extension
1 Set
5
Sumo Deadlift (Dumbbell)
1 Set
6
Standing Calf Raise
1 Set
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
2
Chest Fly (Cable)
1 Set
3
Chest Press (Machine)
1 Set
4
Pec Deck (Machine)
1 Set
5
Tricep Rope Push Down (Cable)
1 Set
6
Single Arm Overhead Tricep Extension
1 Set
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
2
Chest Fly (Cable)
1 Set
3
Bench Press (Dumbbell)
1 Set
4
Pec Deck (Machine)
1 Set
5
Tricep Rope Push Down (Cable)
1 Set
6
Single Arm Overhead Tricep Extension
1 Set
Day 5
1
Lat Pulldown
1 Set
2
Seated Row (Cable)
1 Set
3
Single Arm Row (Dumbbell)
1 Set
4
Lat Pulldown (Close Grip)
1 Set
5
Spider Curl
1 Set
6
Bicep Curl (Machine)
1 Set
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
2
Chest Fly (Cable)
1 Set
3
Bench Press (Dumbbell)
1 Set
4
Pec Deck (Machine)
1 Set
5
Tricep Rope Push Down (Cable)
1 Set
6
Single Arm Overhead Tricep Extension
1 Set
Day 2
1
Lat Pulldown
1 Set
2
Seated Row (Cable)
1 Set
3
T-Bar Row
1 Set
4
Lat Pulldown (Close Grip)
1 Set
5
Incline Curl (Dumbbell)
1 Set
6
Bicep Curl (Machine)
1 Set
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
2
Lateral Raise (Dumbbell)
1 Set
3
Front Raise
1 Set
4
Face Pull
1 Set
5
Shrug (Dumbbell)
1 Set
6
Back Extension
1 Set
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
2
Chest Fly (Cable)
1 Set
3
Chest Press (Machine)
1 Set
4
Pec Deck (Machine)
1 Set
5
Tricep Rope Push Down (Cable)
1 Set
6
Single Arm Overhead Tricep Extension
1 Set
Day 5
1
Lat Pulldown
1 Set
2
Seated Row (Cable)
1 Set
3
Single Arm Row (Dumbbell)
1 Set
4
Lat Pulldown (Close Grip)
1 Set
5
Spider Curl
1 Set
6
Bicep Curl (Machine)
1 Set
Day 6
1
Squat (Barbell)
1 Set
2
Leg Press (45 Degrees)
1 Set
3
Hamstring Curl
1 Set
4
Leg Extension
1 Set
5
Sumo Deadlift (Dumbbell)
1 Set
6
Standing Calf Raise
1 Set
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
2
Chest Fly (Cable)
1 Set
3
Bench Press (Dumbbell)
1 Set
4
Pec Deck (Machine)
1 Set
5
Tricep Rope Push Down (Cable)
1 Set
6
Single Arm Overhead Tricep Extension
1 Set
Day 2
1
Lat Pulldown
1 Set
2
Seated Row (Cable)
1 Set
3
T-Bar Row
1 Set
4
Lat Pulldown (Close Grip)
1 Set
5
Incline Curl (Dumbbell)
1 Set
6
Bicep Curl (Machine)
1 Set
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
2
Lateral Raise (Dumbbell)
1 Set
3
Front Raise
1 Set
4
Face Pull
1 Set
5
Shrug (Dumbbell)
1 Set
6
Back Extension
1 Set
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
2
Chest Fly (Cable)
1 Set
3
Chest Press (Machine)
1 Set
4
Pec Deck (Machine)
1 Set
5
Tricep Rope Push Down (Cable)
1 Set
6
Single Arm Overhead Tricep Extension
1 Set
Day 5
1
Lat Pulldown
1 Set
2
Seated Row (Cable)
1 Set
3
Single Arm Row (Dumbbell)
1 Set
4
Lat Pulldown (Close Grip)
1 Set
5
Spider Curl
1 Set
6
Bicep Curl (Machine)
1 Set
Day 6
1
Squat (Barbell)
1 Set
2
Leg Press (45 Degrees)
1 Set
3
Hamstring Curl
1 Set
4
Leg Extension
1 Set
5
Sumo Deadlift (Dumbbell)
1 Set
6
Standing Calf Raise
1 Set
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
2
Chest Fly (Cable)
1 Set
3
Bench Press (Dumbbell)
1 Set
4
Pec Deck (Machine)
1 Set
5
Tricep Rope Push Down (Cable)
1 Set
6
Single Arm Overhead Tricep Extension
1 Set
Day 2
1
Lat Pulldown
1 Set
2
Seated Row (Cable)
1 Set
3
T-Bar Row
1 Set
4
Lat Pulldown (Close Grip)
1 Set
5
Incline Curl (Dumbbell)
1 Set
6
Bicep Curl (Machine)
1 Set
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
2
Lateral Raise (Dumbbell)
1 Set
3
Front Raise
1 Set
4
Face Pull
1 Set
5
Shrug (Dumbbell)
1 Set
6
Back Extension
1 Set
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
2
Chest Fly (Cable)
1 Set
3
Chest Press (Machine)
1 Set
4
Pec Deck (Machine)
1 Set
5
Tricep Rope Push Down (Cable)
1 Set
6
Single Arm Overhead Tricep Extension
1 Set
Day 5
1
Lat Pulldown
1 Set
2
Seated Row (Cable)
1 Set
3
Single Arm Row (Dumbbell)
1 Set
4
Lat Pulldown (Close Grip)
1 Set
5
Spider Curl
1 Set
6
Bicep Curl (Machine)
1 Set
Day 6
1
Squat (Barbell)
1 Set
2
Leg Press (45 Degrees)
1 Set
3
Hamstring Curl
1 Set
4
Leg Extension
1 Set
5
Sumo Deadlift (Dumbbell)
1 Set
6
Standing Calf Raise
1 Set
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
2
Chest Fly (Cable)
1 Set
3
Bench Press (Dumbbell)
1 Set
4
Pec Deck (Machine)
1 Set
5
Tricep Rope Push Down (Cable)
1 Set
6
Single Arm Overhead Tricep Extension
1 Set
Day 2
1
Lat Pulldown
1 Set
2
Seated Row (Cable)
1 Set
3
T-Bar Row
1 Set
4
Lat Pulldown (Close Grip)
1 Set
5
Incline Curl (Dumbbell)
1 Set
6
Bicep Curl (Machine)
1 Set
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
2
Lateral Raise (Dumbbell)
1 Set
3
Front Raise
1 Set
4
Face Pull
1 Set
5
Shrug (Dumbbell)
1 Set
6
Back Extension
1 Set
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
2
Chest Fly (Cable)
1 Set
3
Chest Press (Machine)
1 Set
4
Pec Deck (Machine)
1 Set
5
Tricep Rope Push Down (Cable)
1 Set
6
Single Arm Overhead Tricep Extension
1 Set
Day 5
1
Lat Pulldown
1 Set
2
Seated Row (Cable)
1 Set
3
Single Arm Row (Dumbbell)
1 Set
4
Lat Pulldown (Close Grip)
1 Set
5
Spider Curl
1 Set
6
Bicep Curl (Machine)
1 Set
Day 6
1
Squat (Barbell)
1 Set
2
Leg Press (45 Degrees)
1 Set
3
Hamstring Curl
1 Set
4
Leg Extension
1 Set
5
Sumo Deadlift (Dumbbell)
1 Set
6
Standing Calf Raise
1 Set
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
2
Chest Fly (Cable)
1 Set
3
Bench Press (Dumbbell)
1 Set
4
Pec Deck (Machine)
1 Set
5
Tricep Rope Push Down (Cable)
1 Set
6
Single Arm Overhead Tricep Extension
1 Set
Day 2
1
Lat Pulldown
1 Set
2
Seated Row (Cable)
1 Set
3
T-Bar Row
1 Set
4
Lat Pulldown (Close Grip)
1 Set
5
Incline Curl (Dumbbell)
1 Set
6
Bicep Curl (Machine)
1 Set
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
2
Lateral Raise (Dumbbell)
1 Set
3
Front Raise
1 Set
4
Face Pull
1 Set
5
Shrug (Dumbbell)
1 Set
6
Back Extension
1 Set
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
2
Chest Fly (Cable)
1 Set
3
Chest Press (Machine)
1 Set
4
Pec Deck (Machine)
1 Set
5
Tricep Rope Push Down (Cable)
1 Set
6
Single Arm Overhead Tricep Extension
1 Set
Day 5
1
Lat Pulldown
1 Set
2
Seated Row (Cable)
1 Set
3
Single Arm Row (Dumbbell)
1 Set
4
Lat Pulldown (Close Grip)
1 Set
5
Spider Curl
1 Set
6
Bicep Curl (Machine)
1 Set
Day 6
1
Squat (Barbell)
1 Set
2
Leg Press (45 Degrees)
1 Set
3
Hamstring Curl
1 Set
4
Leg Extension
1 Set
5
Sumo Deadlift (Dumbbell)
1 Set
6
Standing Calf Raise
1 Set
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
2
Chest Fly (Cable)
1 Set
3
Bench Press (Dumbbell)
1 Set
4
Pec Deck (Machine)
1 Set
5
Tricep Rope Push Down (Cable)
1 Set
6
Single Arm Overhead Tricep Extension
1 Set
Day 2
1
Lat Pulldown
1 Set
2
Seated Row (Cable)
1 Set
3
T-Bar Row
1 Set
4
Lat Pulldown (Close Grip)
1 Set
5
Incline Curl (Dumbbell)
1 Set
6
Bicep Curl (Machine)
1 Set
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
2
Lateral Raise (Dumbbell)
1 Set
3
Front Raise
1 Set
4
Face Pull
1 Set
5
Shrug (Dumbbell)
1 Set
6
Back Extension
1 Set
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
2
Chest Fly (Cable)
1 Set
3
Chest Press (Machine)
1 Set
4
Pec Deck (Machine)
1 Set
5
Tricep Rope Push Down (Cable)
1 Set
6
Single Arm Overhead Tricep Extension
1 Set
Day 5
1
Lat Pulldown
1 Set
2
Seated Row (Cable)
1 Set
3
Single Arm Row (Dumbbell)
1 Set
4
Lat Pulldown (Close Grip)
1 Set
5
Spider Curl
1 Set
6
Bicep Curl (Machine)
1 Set
Day 6
1
Squat (Barbell)
1 Set
2
Leg Press (45 Degrees)
1 Set
3
Hamstring Curl
1 Set
4
Leg Extension
1 Set
5
Sumo Deadlift (Dumbbell)
1 Set
6
Standing Calf Raise
1 Set
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
2
Chest Fly (Cable)
1 Set
3
Bench Press (Dumbbell)
1 Set
4
Pec Deck (Machine)
1 Set
5
Tricep Rope Push Down (Cable)
1 Set
6
Single Arm Overhead Tricep Extension
1 Set
Day 2
1
Lat Pulldown
1 Set
2
Seated Row (Cable)
1 Set
3
T-Bar Row
1 Set
4
Lat Pulldown (Close Grip)
1 Set
5
Incline Curl (Dumbbell)
1 Set
6
Bicep Curl (Machine)
1 Set
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
2
Lateral Raise (Dumbbell)
1 Set
3
Front Raise
1 Set
4
Face Pull
1 Set
5
Shrug (Dumbbell)
1 Set
6
Back Extension
1 Set
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
2
Chest Fly (Cable)
1 Set
3
Chest Press (Machine)
1 Set
4
Pec Deck (Machine)
1 Set
5
Tricep Rope Push Down (Cable)
1 Set
6
Single Arm Overhead Tricep Extension
1 Set
Day 5
1
Lat Pulldown
1 Set
2
Seated Row (Cable)
1 Set
3
Single Arm Row (Dumbbell)
1 Set
4
Lat Pulldown (Close Grip)
1 Set
5
Spider Curl
1 Set
6
Bicep Curl (Machine)
1 Set
Day 6
1
Squat (Barbell)
1 Set
2
Leg Press (45 Degrees)
1 Set
3
Hamstring Curl
1 Set
4
Leg Extension
1 Set
5
Sumo Deadlift (Dumbbell)
1 Set
6
Standing Calf Raise
1 Set
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
2
Chest Fly (Cable)
1 Set
3
Bench Press (Dumbbell)
1 Set
4
Pec Deck (Machine)
1 Set
5
Tricep Rope Push Down (Cable)
1 Set
6
Single Arm Overhead Tricep Extension
1 Set
Day 2
1
Lat Pulldown
1 Set
2
Seated Row (Cable)
1 Set
3
T-Bar Row
1 Set
4
Lat Pulldown (Close Grip)
1 Set
5
Incline Curl (Dumbbell)
1 Set
6
Bicep Curl (Machine)
1 Set
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
2
Lateral Raise (Dumbbell)
1 Set
3
Front Raise
1 Set
4
Face Pull
1 Set
5
Shrug (Dumbbell)
1 Set
6
Back Extension
1 Set
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
2
Chest Fly (Cable)
1 Set
3
Chest Press (Machine)
1 Set
4
Pec Deck (Machine)
1 Set
5
Tricep Rope Push Down (Cable)
1 Set
6
Single Arm Overhead Tricep Extension
1 Set
Day 5
1
Lat Pulldown
1 Set
2
Seated Row (Cable)
1 Set
3
Single Arm Row (Dumbbell)
1 Set
4
Lat Pulldown (Close Grip)
1 Set
5
Spider Curl
1 Set
6
Bicep Curl (Machine)
1 Set
Day 6
1
Squat (Barbell)
1 Set
2
Leg Press (45 Degrees)
1 Set
3
Hamstring Curl
1 Set
4
Leg Extension
1 Set
5
Sumo Deadlift (Dumbbell)
1 Set
6
Standing Calf Raise
1 Set
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
2
Chest Fly (Cable)
1 Set
3
Bench Press (Dumbbell)
1 Set
4
Pec Deck (Machine)
1 Set
5
Tricep Rope Push Down (Cable)
1 Set
6
Single Arm Overhead Tricep Extension
1 Set
Day 2
1
Lat Pulldown
1 Set
2
Seated Row (Cable)
1 Set
3
T-Bar Row
1 Set
4
Lat Pulldown (Close Grip)
1 Set
5
Incline Curl (Dumbbell)
1 Set
6
Bicep Curl (Machine)
1 Set
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
2
Lateral Raise (Dumbbell)
1 Set
3
Front Raise
1 Set
4
Face Pull
1 Set
5
Shrug (Dumbbell)
1 Set
6
Back Extension
1 Set
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
2
Chest Fly (Cable)
1 Set
3
Chest Press (Machine)
1 Set
4
Pec Deck (Machine)
1 Set
5
Tricep Rope Push Down (Cable)
1 Set
6
Single Arm Overhead Tricep Extension
1 Set
Day 5
1
Lat Pulldown
1 Set
2
Seated Row (Cable)
1 Set
3
Single Arm Row (Dumbbell)
1 Set
4
Lat Pulldown (Close Grip)
1 Set
5
Spider Curl
1 Set
6
Bicep Curl (Machine)
1 Set
Day 6
1
Squat (Barbell)
1 Set
2
Leg Press (45 Degrees)
1 Set
3
Hamstring Curl
1 Set
4
Leg Extension
1 Set
5
Sumo Deadlift (Dumbbell)
1 Set
6
Standing Calf Raise
1 Set
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
2
Chest Fly (Cable)
1 Set
3
Bench Press (Dumbbell)
1 Set
4
Pec Deck (Machine)
1 Set
5
Tricep Rope Push Down (Cable)
1 Set
6
Single Arm Overhead Tricep Extension
1 Set
Day 2
1
Lat Pulldown
1 Set
2
Seated Row (Cable)
1 Set
3
T-Bar Row
1 Set
4
Lat Pulldown (Close Grip)
1 Set
5
Incline Curl (Dumbbell)
1 Set
6
Bicep Curl (Machine)
1 Set
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
2
Lateral Raise (Dumbbell)
1 Set
3
Front Raise
1 Set
4
Face Pull
1 Set
5
Shrug (Dumbbell)
1 Set
6
Back Extension
1 Set
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
2
Chest Fly (Cable)
1 Set
3
Chest Press (Machine)
1 Set
4
Pec Deck (Machine)
1 Set
5
Tricep Rope Push Down (Cable)
1 Set
6
Single Arm Overhead Tricep Extension
1 Set
Day 5
1
Lat Pulldown
1 Set
2
Seated Row (Cable)
1 Set
3
Single Arm Row (Dumbbell)
1 Set
4
Lat Pulldown (Close Grip)
1 Set
5
Spider Curl
1 Set
6
Bicep Curl (Machine)
1 Set
Day 6
1
Squat (Barbell)
1 Set
2
Leg Press (45 Degrees)
1 Set
3
Hamstring Curl
1 Set
4
Leg Extension
1 Set
5
Sumo Deadlift (Dumbbell)
1 Set
6
Standing Calf Raise
1 Set
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
2
Chest Fly (Cable)
1 Set
3
Bench Press (Dumbbell)
1 Set
4
Pec Deck (Machine)
1 Set
5
Tricep Rope Push Down (Cable)
1 Set
6
Single Arm Overhead Tricep Extension
1 Set
Day 2
1
Lat Pulldown
1 Set
2
Seated Row (Cable)
1 Set
3
T-Bar Row
1 Set
4
Lat Pulldown (Close Grip)
1 Set
5
Incline Curl (Dumbbell)
1 Set
6
Bicep Curl (Machine)
1 Set
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
2
Lateral Raise (Dumbbell)
1 Set
3
Front Raise
1 Set
4
Face Pull
1 Set
5
Shrug (Dumbbell)
1 Set
6
Back Extension
1 Set
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
2
Chest Fly (Cable)
1 Set
3
Chest Press (Machine)
1 Set
4
Pec Deck (Machine)
1 Set
5
Tricep Rope Push Down (Cable)
1 Set
6
Single Arm Overhead Tricep Extension
1 Set
Day 5
1
Lat Pulldown
1 Set
2
Seated Row (Cable)
1 Set
3
Single Arm Row (Dumbbell)
1 Set
4
Lat Pulldown (Close Grip)
1 Set
5
Spider Curl
1 Set
6
Bicep Curl (Machine)
1 Set
Day 6
1
Squat (Barbell)
1 Set
2
Leg Press (45 Degrees)
1 Set
3
Hamstring Curl
1 Set
4
Leg Extension
1 Set
5
Sumo Deadlift (Dumbbell)
1 Set
6
Standing Calf Raise
1 Set