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Smallguy Workout for Small People (me)
by Kerim Q.
1 athletes joined
Program Description
Take a deload every 4-5 weeks. Otherwise try to eat above 14.000 calories per day.
Program Overview
Level
Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Mar 07, 2024 02:19
Last Edited
May 07, 2024 10:45
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Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
2
Bicep Curl (Cable)
3 Sets
8 Reps
3
Pull-Up (Weighted)
3 Sets
6 Reps
4
Lying Leg Curl
3 Sets
8 Reps
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
6
Fly Press (Dumbbell)
3 Sets
8 Reps
7
Leg Extension
3 Sets
10 Reps
Day 3
1
Romanian Deadlift (Barbell)
4 Sets
8 Reps
2
Pull-Up (Assisted)
3 Sets
10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
4
Alternating Dumbbell Curl
3 Sets
10 Reps
5
Leg Press
3 Sets
10 Reps
6
Skull Crusher
3 Sets
8 Reps
7
Sit Up
3 Sets
8 Reps
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
2
Incline Curl (Dumbbell)
3 Sets
10 Reps
3
Dip (Weighted)
3 Sets
8 Reps
4
Chest Supported Row (Machine)
3 Sets
10 Reps
5
Tricep Extension (Cable)
3 Sets
10 Reps
6
Lateral Raise (Cable)
3 Sets
8 Reps
7
Hanging Toes To Bar
3 Sets
8 Reps
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
2
Incline Curl (Dumbbell)
3 Sets
10 Reps
3
Dip (Weighted)
3 Sets
8 Reps
4
Lat Prayer
3 Sets
10 Reps
5
Tricep Extension (Cable)
3 Sets
10 Reps
6
Lateral Raise (Cable)
3 Sets
8 Reps
7
Hanging Toes To Bar
3 Sets
8 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
2
Bicep Curl (Cable)
3 Sets
8 Reps
3
Pull-Up (Weighted)
3 Sets
6 Reps
4
Lying Leg Curl
3 Sets
8 Reps
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
6
Fly Press (Dumbbell)
3 Sets
8 Reps
7
Leg Extension
3 Sets
10 Reps
Day 3
1
Romanian Deadlift (Barbell)
4 Sets
8 Reps
2
Pull-Up (Assisted)
3 Sets
10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
4
Alternating Dumbbell Curl
3 Sets
10 Reps
5
Leg Press
3 Sets
10 Reps
6
Skull Crusher
3 Sets
8 Reps
7
Sit Up
3 Sets
8 Reps
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
2
Incline Curl (Dumbbell)
3 Sets
10 Reps
3
Dip (Weighted)
3 Sets
8 Reps
4
Lat Prayer
3 Sets
10 Reps
5
Tricep Extension (Cable)
3 Sets
10 Reps
6
Lateral Raise (Cable)
3 Sets
8 Reps
7
Hanging Toes To Bar
3 Sets
8 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
2
Bicep Curl (Cable)
3 Sets
8 Reps
3
Pull-Up (Weighted)
3 Sets
6 Reps
4
Lying Leg Curl
3 Sets
8 Reps
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
6
Fly Press (Dumbbell)
3 Sets
8 Reps
7
Leg Extension
3 Sets
10 Reps
Day 3
1
Romanian Deadlift (Barbell)
4 Sets
8 Reps
2
Pull-Up (Assisted)
3 Sets
10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
4
Alternating Dumbbell Curl
3 Sets
10 Reps
5
Leg Press
3 Sets
10 Reps
6
Skull Crusher
3 Sets
8 Reps
7
Sit Up
3 Sets
8 Reps
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
2
Incline Curl (Dumbbell)
3 Sets
10 Reps
3
Dip (Weighted)
3 Sets
8 Reps
4
Lat Prayer
3 Sets
10 Reps
5
Tricep Extension (Cable)
3 Sets
10 Reps
6
Lateral Raise (Cable)
3 Sets
8 Reps
7
Hanging Toes To Bar
3 Sets
8 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
2
Bicep Curl (Cable)
3 Sets
8 Reps
3
Pull-Up (Weighted)
3 Sets
6 Reps
4
Lying Leg Curl
3 Sets
8 Reps
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
6
Fly Press (Dumbbell)
3 Sets
8 Reps
7
Leg Extension
3 Sets
10 Reps
Day 3
1
Romanian Deadlift (Barbell)
4 Sets
8 Reps
2
Pull-Up (Assisted)
3 Sets
10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
4
Alternating Dumbbell Curl
3 Sets
10 Reps
5
Leg Press
3 Sets
10 Reps
6
Skull Crusher
3 Sets
8 Reps
7
Sit Up
3 Sets
8 Reps
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
2
Incline Curl (Dumbbell)
3 Sets
10 Reps
3
Dip (Weighted)
3 Sets
8 Reps
4
Lat Prayer
3 Sets
10 Reps
5
Tricep Extension (Cable)
3 Sets
10 Reps
6
Lateral Raise (Cable)
3 Sets
8 Reps
7
Hanging Toes To Bar
3 Sets
8 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
2
Bicep Curl (Cable)
3 Sets
8 Reps
3
Pull-Up (Weighted)
3 Sets
6 Reps
4
Lying Leg Curl
3 Sets
8 Reps
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
6
Fly Press (Dumbbell)
3 Sets
8 Reps
7
Leg Extension
3 Sets
10 Reps
Day 3
1
Romanian Deadlift (Barbell)
4 Sets
8 Reps
2
Pull-Up (Assisted)
3 Sets
10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
4
Alternating Dumbbell Curl
3 Sets
10 Reps
5
Leg Press
3 Sets
10 Reps
6
Skull Crusher
3 Sets
8 Reps
7
Sit Up
3 Sets
8 Reps
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
2
Incline Curl (Dumbbell)
3 Sets
10 Reps
3
Dip (Weighted)
3 Sets
8 Reps
4
Lat Prayer
3 Sets
10 Reps
5
Tricep Extension (Cable)
3 Sets
10 Reps
6
Lateral Raise (Cable)
3 Sets
8 Reps
7
Hanging Toes To Bar
3 Sets
8 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
2
Bicep Curl (Cable)
3 Sets
8 Reps
3
Pull-Up (Weighted)
3 Sets
6 Reps
4
Lying Leg Curl
3 Sets
8 Reps
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
6
Fly Press (Dumbbell)
3 Sets
8 Reps
7
Leg Extension
3 Sets
10 Reps
Day 3
1
Romanian Deadlift (Barbell)
4 Sets
8 Reps
2
Pull-Up (Assisted)
3 Sets
10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
4
Alternating Dumbbell Curl
3 Sets
10 Reps
5
Leg Press
3 Sets
10 Reps
6
Skull Crusher
3 Sets
8 Reps
7
Sit Up
3 Sets
8 Reps
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
2
Incline Curl (Dumbbell)
3 Sets
10 Reps
3
Dip (Weighted)
3 Sets
8 Reps
4
Lat Prayer
3 Sets
10 Reps
5
Tricep Extension (Cable)
3 Sets
10 Reps
6
Lateral Raise (Cable)
3 Sets
8 Reps
7
Hanging Toes To Bar
3 Sets
8 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
2
Bicep Curl (Cable)
3 Sets
8 Reps
3
Pull-Up (Weighted)
3 Sets
6 Reps
4
Lying Leg Curl
3 Sets
8 Reps
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
6
Fly Press (Dumbbell)
3 Sets
8 Reps
7
Leg Extension
3 Sets
10 Reps
Day 3
1
Romanian Deadlift (Barbell)
4 Sets
8 Reps
2
Pull-Up (Assisted)
3 Sets
10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
4
Alternating Dumbbell Curl
3 Sets
10 Reps
5
Leg Press
3 Sets
10 Reps
6
Skull Crusher
3 Sets
8 Reps
7
Sit Up
3 Sets
8 Reps
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
2
Incline Curl (Dumbbell)
3 Sets
10 Reps
3
Dip (Weighted)
3 Sets
8 Reps
4
Lat Prayer
3 Sets
10 Reps
5
Tricep Extension (Cable)
3 Sets
10 Reps
6
Lateral Raise (Cable)
3 Sets
8 Reps
7
Hanging Toes To Bar
3 Sets
8 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
2
Bicep Curl (Cable)
3 Sets
8 Reps
3
Pull-Up (Weighted)
3 Sets
6 Reps
4
Lying Leg Curl
3 Sets
8 Reps
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
6
Fly Press (Dumbbell)
3 Sets
8 Reps
7
Leg Extension
3 Sets
10 Reps
Day 3
1
Romanian Deadlift (Barbell)
4 Sets
8 Reps
2
Pull-Up (Assisted)
3 Sets
10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
4
Alternating Dumbbell Curl
3 Sets
10 Reps
5
Leg Press
3 Sets
10 Reps
6
Skull Crusher
3 Sets
8 Reps
7
Sit Up
3 Sets
8 Reps
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
2
Incline Curl (Dumbbell)
3 Sets
10 Reps
3
Dip (Weighted)
3 Sets
8 Reps
4
Lat Prayer
3 Sets
10 Reps
5
Tricep Extension (Cable)
3 Sets
10 Reps
6
Lateral Raise (Cable)
3 Sets
8 Reps
7
Hanging Toes To Bar
3 Sets
8 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
2
Bicep Curl (Cable)
3 Sets
8 Reps
3
Pull-Up (Weighted)
3 Sets
6 Reps
4
Lying Leg Curl
3 Sets
8 Reps
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
6
Fly Press (Dumbbell)
3 Sets
8 Reps
7
Leg Extension
3 Sets
10 Reps
Day 3
1
Romanian Deadlift (Barbell)
4 Sets
8 Reps
2
Pull-Up (Assisted)
3 Sets
10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
4
Alternating Dumbbell Curl
3 Sets
10 Reps
5
Leg Press
3 Sets
10 Reps
6
Skull Crusher
3 Sets
8 Reps
7
Sit Up
3 Sets
8 Reps
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
2
Incline Curl (Dumbbell)
3 Sets
10 Reps
3
Dip (Weighted)
3 Sets
8 Reps
4
Lat Prayer
3 Sets
10 Reps
5
Tricep Extension (Cable)
3 Sets
10 Reps
6
Lateral Raise (Cable)
3 Sets
8 Reps
7
Hanging Toes To Bar
3 Sets
8 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
2
Bicep Curl (Cable)
3 Sets
8 Reps
3
Pull-Up (Weighted)
3 Sets
6 Reps
4
Lying Leg Curl
3 Sets
8 Reps
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
6
Fly Press (Dumbbell)
3 Sets
8 Reps
7
Leg Extension
3 Sets
10 Reps
Day 3
1
Romanian Deadlift (Barbell)
4 Sets
8 Reps
2
Pull-Up (Assisted)
3 Sets
10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
4
Alternating Dumbbell Curl
3 Sets
10 Reps
5
Leg Press
3 Sets
10 Reps
6
Skull Crusher
3 Sets
8 Reps
7
Sit Up
3 Sets
8 Reps
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
2
Incline Curl (Dumbbell)
3 Sets
10 Reps
3
Dip (Weighted)
3 Sets
8 Reps
4
Lat Prayer
3 Sets
10 Reps
5
Tricep Extension (Cable)
3 Sets
10 Reps
6
Lateral Raise (Cable)
3 Sets
8 Reps
7
Hanging Toes To Bar
3 Sets
8 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
2
Bicep Curl (Cable)
3 Sets
8 Reps
3
Pull-Up (Weighted)
3 Sets
6 Reps
4
Lying Leg Curl
3 Sets
8 Reps
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
6
Fly Press (Dumbbell)
3 Sets
8 Reps
7
Leg Extension
3 Sets
10 Reps
Day 3
1
Romanian Deadlift (Barbell)
4 Sets
8 Reps
2
Pull-Up (Assisted)
3 Sets
10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
4
Alternating Dumbbell Curl
3 Sets
10 Reps
5
Leg Press
3 Sets
10 Reps
6
Skull Crusher
3 Sets
8 Reps
7
Sit Up
3 Sets
8 Reps
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
2
Incline Curl (Dumbbell)
3 Sets
10 Reps
3
Dip (Weighted)
3 Sets
8 Reps
4
Lat Prayer
3 Sets
10 Reps
5
Tricep Extension (Cable)
3 Sets
10 Reps
6
Lateral Raise (Cable)
3 Sets
8 Reps
7
Hanging Toes To Bar
3 Sets
8 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
2
Bicep Curl (Cable)
3 Sets
8 Reps
3
Pull-Up (Weighted)
3 Sets
6 Reps
4
Lying Leg Curl
3 Sets
8 Reps
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
6
Fly Press (Dumbbell)
3 Sets
8 Reps
7
Leg Extension
3 Sets
10 Reps
Day 3
1
Romanian Deadlift (Barbell)
4 Sets
8 Reps
2
Pull-Up (Assisted)
3 Sets
10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
4
Alternating Dumbbell Curl
3 Sets
10 Reps
5
Leg Press
3 Sets
10 Reps
6
Skull Crusher
3 Sets
8 Reps
7
Sit Up
3 Sets
8 Reps