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Strength & Core to eat more
by Justin R.
1 athletes joined
Program Description
To gain more muscle and have high intensity workouts to increase metabolism
Program Overview
Level
Beginner
Goal
Muscle & Sculpting, Athletics
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
70 minutes
Created
Jun 03, 2024 12:48
Last Edited
Jun 10, 2024 12:03
down_app
Week 1
1 / 8 Weeks
Day 1
1
Push Up
3 Sets
1 mins
2
Wall Sit
3 Sets
0.5-1 mins
3
Squat (Bodyweight)
3 Sets
1 mins
4
Squat (Barbell)
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
5
Leg Press
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
6
Goblet Squat
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
7
Hammer Curl
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
8
Pec Fly (Dumbbell)
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
9
Pull-Up (Band)
3 Sets
0.5 mins
10
Dip (Bodyweight)
3 Sets
1 mins
Day 2
1
Plank
5 Sets
0.5-1 mins
2
Superman
5 Sets
10-12 Reps
3
Jump Squat
5 Sets
10-12 Reps
4
Glute Kickback
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
5
Side Plank
5 Sets
0.5-1 mins
Day 3
1
Jump Squat
3 Sets
2-5 mins
2
Walking Lunge
3 Sets
2-5 mins
3
Good Morning
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
4
Squat Thruster
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
5
Barbell Row
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
6
Lat Pulldown
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
7
Face Pull
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
8
Skull Crusher
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
9
Arnold Press
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
10
Med Ball Slam
3 Sets
2-5 mins
Day 4
1
Suitcase Carry
5 Sets
2-4 mins
2
Box Jump
5 Sets
5-10 Reps
3
Jump Squat
5 Sets
5-10 Reps
4
Mountain Climber
5 Sets
2-4 mins
5
Plank
5 Sets
0.5-1 Reps
Day 1
1
Push Up
3 Sets
1 mins
2
Wall Sit
3 Sets
0.5-1 mins
3
Squat (Bodyweight)
3 Sets
1 mins
4
Squat (Barbell)
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
5
Leg Press
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
6
Goblet Squat
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
7
Hammer Curl
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
8
Pec Fly (Dumbbell)
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
9
Pull-Up (Band)
3 Sets
0.5 mins
10
Dip (Bodyweight)
3 Sets
1 mins
Day 2
1
Plank
5 Sets
0.5-1 mins
2
Superman
5 Sets
10-12 Reps
3
Jump Squat
5 Sets
10-12 Reps
4
Glute Kickback
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
5
Side Plank
5 Sets
0.5-1 mins
Day 3
1
Jump Squat
3 Sets
2-5 mins
2
Walking Lunge
3 Sets
2-5 mins
3
Good Morning
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
4
Squat Thruster
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
5
Barbell Row
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
6
Lat Pulldown
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
7
Face Pull
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
8
Skull Crusher
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
9
Arnold Press
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
10
Med Ball Slam
3 Sets
2-5 mins
Day 4
1
Suitcase Carry
5 Sets
2-4 mins
2
Box Jump
5 Sets
5-10 Reps
3
Jump Squat
5 Sets
5-10 Reps
4
Mountain Climber
5 Sets
2-4 mins
5
Plank
5 Sets
0.5-1 Reps
Day 1
1
Push Up
3 Sets
1 mins
2
Wall Sit
3 Sets
0.5-1 mins
3
Squat (Bodyweight)
3 Sets
1 mins
4
Squat (Barbell)
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
5
Leg Press
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
6
Goblet Squat
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
7
Hammer Curl
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
8
Pec Fly (Dumbbell)
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
9
Pull-Up (Band)
3 Sets
0.5 mins
10
Dip (Bodyweight)
3 Sets
1 mins
Day 2
1
Plank
5 Sets
0.5-1 mins
2
Superman
5 Sets
10-12 Reps
3
Jump Squat
5 Sets
10-12 Reps
4
Glute Kickback
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
5
Side Plank
5 Sets
0.5-1 mins
Day 3
1
Jump Squat
3 Sets
2-5 mins
2
Walking Lunge
3 Sets
2-5 mins
3
Good Morning
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
4
Squat Thruster
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
5
Barbell Row
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
6
Lat Pulldown
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
7
Face Pull
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
8
Skull Crusher
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
9
Arnold Press
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
10
Med Ball Slam
3 Sets
2-5 mins
Day 4
1
Suitcase Carry
5 Sets
2-4 mins
2
Box Jump
5 Sets
5-10 Reps
3
Jump Squat
5 Sets
5-10 Reps
4
Mountain Climber
5 Sets
2-4 mins
5
Plank
5 Sets
0.5-1 Reps
Day 1
1
Push Up
3 Sets
2 mins
2
Wall Sit
3 Sets
0.5-2 mins
3
Squat (Bodyweight)
3 Sets
2 mins
4
Squat (Barbell)
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
5
Leg Press
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
6
Goblet Squat
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
7
Hammer Curl
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
8
Pec Fly (Dumbbell)
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
9
Pull-Up (Band)
3 Sets
1 mins
10
Dip (Bodyweight)
3 Sets
2 mins
Day 2
1
Plank
5 Sets
0.5-2 mins
2
Superman
5 Sets
10-12 Reps
3
Jump Squat
5 Sets
10-12 Reps
4
Glute Kickback
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
5
Side Plank
5 Sets
0.5-2 mins
Day 3
1
Jump Squat
3 Sets
2-6 mins
2
Walking Lunge
3 Sets
2-6 mins
3
Good Morning
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
4
Squat Thruster
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
5
Barbell Row
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
6
Lat Pulldown
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
7
Face Pull
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
8
Skull Crusher
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
9
Arnold Press
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
10
Med Ball Slam
3 Sets
2-6 mins
Day 4
1
Box Jump
5 Sets
5-10 Reps
2
Jump Squat
5 Sets
5-10 Reps
3
Hip Thrust (Bodyweight)
5 Sets
0.5-1 mins
4
Mountain Climber
5 Sets
2-4 mins
5
Plank
5 Sets
0.5-1 Reps
Day 1
1
Push Up
3 Sets
2 mins
2
Wall Sit
3 Sets
0.5-2 mins
3
Squat (Bodyweight)
3 Sets
2 mins
4
Squat (Barbell)
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
5
Leg Press
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
6
Goblet Squat
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
7
Hammer Curl
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
8
Pec Fly (Dumbbell)
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
9
Pull-Up (Band)
3 Sets
1 mins
10
Dip (Bodyweight)
3 Sets
2 mins
Day 2
1
Plank
5 Sets
0.5-2 mins
2
Superman
5 Sets
10-12 Reps
3
Jump Squat
5 Sets
10-12 Reps
4
Glute Kickback
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
5
Side Plank
5 Sets
0.5-2 mins
Day 3
1
Jump Squat
3 Sets
2-6 mins
2
Walking Lunge
3 Sets
2-6 mins
3
Good Morning
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
4
Squat Thruster
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
5
Barbell Row
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
6
Lat Pulldown
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
7
Face Pull
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
8
Skull Crusher
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
9
Arnold Press
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
10
Med Ball Slam
3 Sets
2-6 mins
Day 4
1
Box Jump
5 Sets
5-10 Reps
2
Jump Squat
5 Sets
5-10 Reps
3
Hip Thrust (Bodyweight)
5 Sets
0.5-1 mins
4
Mountain Climber
5 Sets
2-4 mins
5
Plank
5 Sets
0.5-1 Reps
Day 1
1
Push Up
3 Sets
2 mins
2
Wall Sit
3 Sets
0.5-2 mins
3
Squat (Bodyweight)
3 Sets
2 mins
4
Squat (Barbell)
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
5
Leg Press
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
6
Goblet Squat
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
7
Hammer Curl
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
8
Pec Fly (Dumbbell)
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
9
Pull-Up (Band)
3 Sets
1 mins
10
Dip (Bodyweight)
3 Sets
2 mins
Day 2
1
Plank
5 Sets
0.5-2 mins
2
Superman
5 Sets
10-12 Reps
3
Jump Squat
5 Sets
10-12 Reps
4
Glute Kickback
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
5
Side Plank
5 Sets
0.5-2 mins
Day 3
1
Jump Squat
3 Sets
2-6 mins
2
Walking Lunge
3 Sets
2-6 mins
3
Good Morning
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
4
Squat Thruster
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
5
Barbell Row
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
6
Lat Pulldown
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
7
Face Pull
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
8
Skull Crusher
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
9
Arnold Press
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
10
Med Ball Slam
3 Sets
2-6 mins
Day 4
1
Box Jump
5 Sets
5-10 Reps
2
Jump Squat
5 Sets
5-10 Reps
3
Hip Thrust (Bodyweight)
5 Sets
0.5-1 mins
4
Mountain Climber
5 Sets
2-4 mins
5
Plank
5 Sets
0.5-1 Reps
Day 1
1
Push Up
3 Sets
1 mins
2
Wall Sit
3 Sets
0.5-1 mins
3
Squat (Bodyweight)
3 Sets
1 mins
4
Squat (Barbell)
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
5
Leg Press
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
6
Goblet Squat
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
7
Hammer Curl
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
8
Pec Fly (Dumbbell)
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
9
Pull-Up (Band)
3 Sets
0.5 mins
10
Dip (Bodyweight)
3 Sets
1 mins
Day 2
1
Plank
5 Sets
0.5-1 mins
2
Superman
5 Sets
10-12 Reps
3
Jump Squat
5 Sets
10-12 Reps
4
Glute Kickback
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
5
Side Plank
5 Sets
0.5-1 mins
Day 3
1
Jump Squat
3 Sets
2-5 mins
2
Walking Lunge
3 Sets
2-5 mins
3
Good Morning
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
4
Squat Thruster
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
5
Barbell Row
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
6
Lat Pulldown
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
7
Face Pull
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
8
Skull Crusher
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
9
Arnold Press
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
10
Med Ball Slam
3 Sets
2-5 mins
Day 4
1
Suitcase Carry
5 Sets
2-4 mins
2
Box Jump
5 Sets
5-10 Reps
3
Jump Squat
5 Sets
5-10 Reps
4
Mountain Climber
5 Sets
2-4 mins
5
Plank
5 Sets
0.5-1 Reps
Day 1
1
Push Up
3 Sets
1 mins
2
Wall Sit
3 Sets
0.5-1 mins
3
Squat (Bodyweight)
3 Sets
1 mins
4
Squat (Barbell)
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
5
Leg Press
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
6
Goblet Squat
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
7
Hammer Curl
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
8
Pec Fly (Dumbbell)
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
9
Pull-Up (Band)
3 Sets
0.5 mins
10
Dip (Bodyweight)
3 Sets
1 mins
Day 2
1
Plank
5 Sets
0.5-1 mins
2
Superman
5 Sets
10-12 Reps
3
Jump Squat
5 Sets
10-12 Reps
4
Glute Kickback
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
5
Side Plank
5 Sets
0.5-1 mins
Day 3
1
Jump Squat
3 Sets
2-5 mins
2
Walking Lunge
3 Sets
2-5 mins
3
Good Morning
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
4
Squat Thruster
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
5
Barbell Row
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
6
Lat Pulldown
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
7
Face Pull
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
8
Skull Crusher
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
9
Arnold Press
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
10
Med Ball Slam
3 Sets
2-5 mins
Day 4
1
Suitcase Carry
5 Sets
2-4 mins
2
Box Jump
5 Sets
5-10 Reps
3
Jump Squat
5 Sets
5-10 Reps
4
Mountain Climber
5 Sets
2-4 mins
5
Plank
5 Sets
0.5-1 Reps