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Secret Sauce
by Owen S.
Program Description
Discover the tantalizing flavor secret of chefs worldwide with our signature secret sauce! Elevate any dish with its irresistible blend of spices and savory goodness. Once you try it, you'll wonder how you ever lived without it!
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
May 02, 2024 03:26
Last Edited
May 07, 2024 10:15
down_app
Week 1
1 / 4 Weeks
Day 5
1
Wide Grip Pull-Up
3 Sets
5-8 Reps
2
Pullover (Dumbbell)
3 Sets
8-12 Reps
3
Underhand Lat Pulldown
3 Sets
10-15 Reps
4
Upright Row (Barbell)
3 Sets
8-12 Reps
5
Incline Front Raise
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
7
Crunch Machine
3 Sets
15 Reps
Day 2
1
Bent Over Row (Barbell)
3 Sets
5-8 Reps
2
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
3
Chest Supported Row (Machine)
3 Sets
10-15 Reps
4
Upright Row (Barbell)
3 Sets
8-12 Reps
5
Incline Front Raise
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
7
Crunch Machine
3 Sets
15 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Incline Chest Fly (Dumbbell)
3 Sets
10-15 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
JM Press
3 Sets
5-8 Reps
5
French Press
3 Sets
8-12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15-20 Reps
7
Bicep Curl (Barbell)
5 Sets
8-12 Reps
8
Crunch Machine
3 Sets
15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Incline Chest Fly (Dumbbell)
3 Sets
10-15 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
JM Press
3 Sets
5-8 Reps
5
French Press
3 Sets
8-12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15-20 Reps
7
Bicep Curl (Barbell)
5 Sets
8-12 Reps
8
Crunch Machine
3 Sets
15 Reps
Day 3
1
Single Arm Preacher Curl (Machine)
3 Sets
8-12 Reps
2
Bulgarian Split Squat (Barbell)
3 Sets
5-10 Reps
3
Reverse Lunge (Dumbbell)
3 Sets
15-20 Reps
4
Romanian Deadlift (Dumbbell)
3 Sets
5-10 Reps
5
Crunch Machine
3 Sets
15 Reps
Day 6
1
Single Arm Preacher Curl (Machine)
3 Sets
8-12 Reps
2
Bulgarian Split Squat (Barbell)
3 Sets
5-10 Reps
3
Reverse Lunge (Dumbbell)
3 Sets
15-20 Reps
4
Romanian Deadlift (Dumbbell)
3 Sets
5-10 Reps
5
Crunch Machine
3 Sets
15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Incline Chest Fly (Dumbbell)
3 Sets
10-15 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
JM Press
3 Sets
5-8 Reps
5
French Press
3 Sets
8-12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15-20 Reps
7
Bicep Curl (Barbell)
5 Sets
8-12 Reps
8
Crunch Machine
3 Sets
15 Reps
Day 2
1
Bent Over Row (Barbell)
3 Sets
5-8 Reps
2
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
3
Chest Supported Row (Machine)
3 Sets
10-15 Reps
4
Upright Row (Barbell)
3 Sets
8-12 Reps
5
Incline Front Raise
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
7
Crunch Machine
3 Sets
15 Reps
Day 3
1
Single Arm Preacher Curl (Machine)
3 Sets
8-12 Reps
2
Bulgarian Split Squat (Barbell)
3 Sets
5-10 Reps
3
Reverse Lunge (Dumbbell)
3 Sets
15-20 Reps
4
Romanian Deadlift (Dumbbell)
3 Sets
5-10 Reps
5
Crunch Machine
3 Sets
15 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Incline Chest Fly (Dumbbell)
3 Sets
10-15 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
JM Press
3 Sets
5-8 Reps
5
French Press
3 Sets
8-12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15-20 Reps
7
Bicep Curl (Barbell)
5 Sets
8-12 Reps
8
Crunch Machine
3 Sets
15 Reps
Day 5
1
Wide Grip Pull-Up
3 Sets
5-8 Reps
2
Pullover (Dumbbell)
3 Sets
8-12 Reps
3
Underhand Lat Pulldown
3 Sets
10-15 Reps
4
Upright Row (Barbell)
3 Sets
8-12 Reps
5
Incline Front Raise
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
7
Crunch Machine
3 Sets
15 Reps
Day 6
1
Single Arm Preacher Curl (Machine)
3 Sets
8-12 Reps
2
Bulgarian Split Squat (Barbell)
3 Sets
5-10 Reps
3
Reverse Lunge (Dumbbell)
3 Sets
15-20 Reps
4
Romanian Deadlift (Dumbbell)
3 Sets
5-10 Reps
5
Crunch Machine
3 Sets
15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Incline Chest Fly (Dumbbell)
3 Sets
10-15 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
JM Press
3 Sets
5-8 Reps
5
French Press
3 Sets
8-12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15-20 Reps
7
Bicep Curl (Barbell)
5 Sets
8-12 Reps
8
Crunch Machine
3 Sets
15 Reps
Day 2
1
Bent Over Row (Barbell)
3 Sets
5-8 Reps
2
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
3
Chest Supported Row (Machine)
3 Sets
10-15 Reps
4
Upright Row (Barbell)
3 Sets
8-12 Reps
5
Incline Front Raise
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
7
Crunch Machine
3 Sets
15 Reps
Day 3
1
Single Arm Preacher Curl (Machine)
3 Sets
8-12 Reps
2
Bulgarian Split Squat (Barbell)
3 Sets
5-10 Reps
3
Reverse Lunge (Dumbbell)
3 Sets
15-20 Reps
4
Romanian Deadlift (Dumbbell)
3 Sets
5-10 Reps
5
Crunch Machine
3 Sets
15 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Incline Chest Fly (Dumbbell)
3 Sets
10-15 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
JM Press
3 Sets
5-8 Reps
5
French Press
3 Sets
8-12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15-20 Reps
7
Bicep Curl (Barbell)
5 Sets
8-12 Reps
8
Crunch Machine
3 Sets
15 Reps
Day 5
1
Wide Grip Pull-Up
3 Sets
5-8 Reps
2
Pullover (Dumbbell)
3 Sets
8-12 Reps
3
Underhand Lat Pulldown
3 Sets
10-15 Reps
4
Upright Row (Barbell)
3 Sets
8-12 Reps
5
Incline Front Raise
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
7
Crunch Machine
3 Sets
15 Reps
Day 6
1
Single Arm Preacher Curl (Machine)
3 Sets
8-12 Reps
2
Bulgarian Split Squat (Barbell)
3 Sets
5-10 Reps
3
Reverse Lunge (Dumbbell)
3 Sets
15-20 Reps
4
Romanian Deadlift (Dumbbell)
3 Sets
5-10 Reps
5
Crunch Machine
3 Sets
15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Incline Chest Fly (Dumbbell)
3 Sets
10-15 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
JM Press
3 Sets
5-8 Reps
5
French Press
3 Sets
8-12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15-20 Reps
7
Bicep Curl (Barbell)
5 Sets
8-12 Reps
8
Crunch Machine
3 Sets
15 Reps
Day 2
1
Bent Over Row (Barbell)
3 Sets
5-8 Reps
2
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
3
Chest Supported Row (Machine)
3 Sets
10-15 Reps
4
Upright Row (Barbell)
3 Sets
8-12 Reps
5
Incline Front Raise
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
7
Crunch Machine
3 Sets
15 Reps
Day 3
1
Single Arm Preacher Curl (Machine)
3 Sets
8-12 Reps
2
Bulgarian Split Squat (Barbell)
3 Sets
5-10 Reps
3
Reverse Lunge (Dumbbell)
3 Sets
15-20 Reps
4
Romanian Deadlift (Dumbbell)
3 Sets
5-10 Reps
5
Crunch Machine
3 Sets
15 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Incline Chest Fly (Dumbbell)
3 Sets
10-15 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
JM Press
3 Sets
5-8 Reps
5
French Press
3 Sets
8-12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15-20 Reps
7
Bicep Curl (Barbell)
5 Sets
8-12 Reps
8
Crunch Machine
3 Sets
15 Reps
Day 5
1
Wide Grip Pull-Up
3 Sets
5-8 Reps
2
Pullover (Dumbbell)
3 Sets
8-12 Reps
3
Underhand Lat Pulldown
3 Sets
10-15 Reps
4
Upright Row (Barbell)
3 Sets
8-12 Reps
5
Incline Front Raise
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
7
Crunch Machine
3 Sets
15 Reps
Day 6
1
Single Arm Preacher Curl (Machine)
3 Sets
8-12 Reps
2
Bulgarian Split Squat (Barbell)
3 Sets
5-10 Reps
3
Reverse Lunge (Dumbbell)
3 Sets
15-20 Reps
4
Romanian Deadlift (Dumbbell)
3 Sets
5-10 Reps
5
Crunch Machine
3 Sets
15 Reps