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Program Description
Gainz
Program Overview
Level
Beginner, Novice
Goal
Powerbuilding, Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
100 minutes
Created
Mar 26, 2024 09:01
Last Edited
May 07, 2024 10:03
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Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
85%
95%
100%
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
4 Reps
3
Chest Fly (Machine)
2 Sets
12-15 Reps
4
Lying Tricep Extension (Barbell)
2 Sets
12-15 Reps
5
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
6
Tricep Rope Push Down (Cable)
2 Sets
12-15 Reps
7
Overhead Tricep Extension (Cable)
2 Sets
12-15 Reps
Day 2
1
Deadlift (Barbell)
2 Sets
AMRAP
80%
2
Pull-Up (Bodyweight)
3 Sets
12 Reps
3
Lat Pulldown
2 Sets
10-15 Reps
4
Seated Row (Cable)
2 Sets
12-15 Reps
5
Barbell Row
2 Sets
12-15 Reps
6
Wide Grip Precher Machine Curl
2 Sets
12-15 Reps
7
Close Grip Ez Bar Curl
2 Sets
12-15 Reps
8
Hammer Curl
2 Sets
12-15 Reps
9
Shrug (Dumbbell)
2 Sets
12-15 Reps
Day 3
1
Squat (Barbell)
1 Set
3 Sets
5 Reps
10 Reps
85%
70%
2
Romanian Deadlift (Barbell)
2 Sets
12-15 Reps
3
Leg Press (45 Degrees)
3 Sets
10 Reps
4
Leg Extension
3 Sets
12-15 Reps
5
Standing Calf Raise
2 Sets
15-30 Reps
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
12-15 Reps
3
Chest Press (Machine)
3 Sets
8-10 Reps
4
Seated Row (Machine)
3 Sets
12-15 Reps
5
Pec Deck (Machine)
2 Sets
AMRAP
6
Pull-Up (Bodyweight)
1 Set
AMRAP
Day 5
1
Seated Shoulder Press (Dumbbell)
4 Sets
6-10 Reps
2
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
3
Rear Delt Fly (Machine)
4 Sets
12-15 Reps
4
Bicep Curl (Barbell)
2 Sets
12-15 Reps
5
Machine Hammer Curl
2 Sets
12-15 Reps
6
Concentration Curl
2 Sets
12-15 Reps