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Smart gainz, massiv body
by Kevin O.
Program Description
This is a hypertrophy Plan with an triple Progression. There is not really a limit to the timeframe you could use this template for. Its two workouts you alternate so Workout A and Workout B Its generally a 3x 8-15 Plan, where you start at 8 Reps ans try to climb up in reps before anything else. Later on, when you have trouble to improve your weights or Reps, you add a set. You can also add a set when you recover extremly well from your workouts. But try not to go above 5 sets. Progression should look Like this: Workout 1 3x8,8,8 Workout 2 3x 9,9,9 or 3x 9,8,8 So you add reps when you are able too and try to get with you choose. Weight Up to 15 Reps in all 3 Sets. Once done, you increse weight by a larger margin and fall back to 8 Reps to start all over. This allows you to milk a weight and you can Progress slowly and Safe. When you get stronger and getting Reps in or you want a changeup, simply add a set.
Program Overview
Level
Novice, Beginner
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
May 04, 2024 07:12
Last Edited
May 14, 2024 06:31
down_app
Week 1
1 / 12 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
2
Pec Fly (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
3
Split Squat (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
5
Bicep Curl (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
6
Overhead Extension (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
7
Sit Up
1 Set
2 Sets
8 Reps
8 Reps
@8.5-9.5
Day 1
1
Squat (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
2
Bench Press (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
3
Barbell Row
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
4
Upright Row (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
5
Bicep Curl (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
6
Lying Tricep Extension (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
Day 1
1
Squat (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
2
Bench Press (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
3
Barbell Row
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
4
Upright Row (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
5
Bicep Curl (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
6
Lying Tricep Extension (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
2
Pec Fly (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
3
Split Squat (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
5
Bicep Curl (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
6
Overhead Extension (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
7
Sit Up
1 Set
2 Sets
8 Reps
8 Reps
@8.5-9.5
Day 1
1
Squat (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
2
Bench Press (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
3
Barbell Row
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
4
Upright Row (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
5
Bicep Curl (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
6
Lying Tricep Extension (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
2
Pec Fly (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
3
Split Squat (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
5
Bicep Curl (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
6
Overhead Extension (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
7
Sit Up
1 Set
2 Sets
8 Reps
8 Reps
@8.5-9.5
Day 1
1
Squat (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
2
Bench Press (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
3
Barbell Row
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
4
Upright Row (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
5
Bicep Curl (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
6
Lying Tricep Extension (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
2
Pec Fly (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
3
Split Squat (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
5
Bicep Curl (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
6
Overhead Extension (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
7
Sit Up
1 Set
2 Sets
8 Reps
8 Reps
@8.5-9.5
Day 1
1
Squat (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
2
Bench Press (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
3
Barbell Row
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
4
Upright Row (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
5
Bicep Curl (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
6
Lying Tricep Extension (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
2
Pec Fly (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
3
Split Squat (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
5
Bicep Curl (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
6
Overhead Extension (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
7
Sit Up
1 Set
2 Sets
8 Reps
8 Reps
@8.5-9.5
Day 1
1
Squat (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
2
Bench Press (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
3
Barbell Row
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
4
Upright Row (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
5
Bicep Curl (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
6
Lying Tricep Extension (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
2
Pec Fly (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
3
Split Squat (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
5
Bicep Curl (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
6
Overhead Extension (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
7
Sit Up
1 Set
2 Sets
8 Reps
8 Reps
@8.5-9.5
Day 1
1
Squat (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
2
Bench Press (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
3
Barbell Row
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
4
Upright Row (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
5
Bicep Curl (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
6
Lying Tricep Extension (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
2
Pec Fly (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
3
Split Squat (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
5
Bicep Curl (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
6
Overhead Extension (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
7
Sit Up
1 Set
2 Sets
8 Reps
8 Reps
@8.5-9.5
Day 1
1
Squat (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
2
Bench Press (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
3
Barbell Row
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
4
Upright Row (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
5
Bicep Curl (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
6
Lying Tricep Extension (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
2
Pec Fly (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
3
Split Squat (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
5
Bicep Curl (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
6
Overhead Extension (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
7
Sit Up
1 Set
2 Sets
8 Reps
8 Reps
@8.5-9.5
Day 1
1
Squat (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
2
Bench Press (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
3
Barbell Row
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
4
Upright Row (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
5
Bicep Curl (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
6
Lying Tricep Extension (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
2
Pec Fly (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
3
Split Squat (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
5
Bicep Curl (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
6
Overhead Extension (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
7
Sit Up
1 Set
2 Sets
8 Reps
8 Reps
@8.5-9.5
Day 1
1
Squat (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
2
Bench Press (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
3
Barbell Row
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
4
Upright Row (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
5
Bicep Curl (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
6
Lying Tricep Extension (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
2
Pec Fly (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
3
Split Squat (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
5
Bicep Curl (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
6
Overhead Extension (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
7
Sit Up
1 Set
2 Sets
8 Reps
8 Reps
@8.5-9.5
Day 1
1
Squat (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
2
Bench Press (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
3
Barbell Row
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
4
Upright Row (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
5
Bicep Curl (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
6
Lying Tricep Extension (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
2
Pec Fly (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
3
Split Squat (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
5
Bicep Curl (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
6
Overhead Extension (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
7
Sit Up
1 Set
2 Sets
8 Reps
8 Reps
@8.5-9.5
Day 1
1
Squat (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
2
Bench Press (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
3
Barbell Row
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
4
Upright Row (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
5
Bicep Curl (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
6
Lying Tricep Extension (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
2
Pec Fly (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
3
Split Squat (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
5
Bicep Curl (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
6
Overhead Extension (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9.5
7
Sit Up
1 Set
2 Sets
8 Reps
8 Reps
@8.5-9.5