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Stronk
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Program Description
Stronk
Program Overview
Level
Novice
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
40 minutes
Created
Mar 05, 2024 01:46
Last Edited
Jun 03, 2024 09:40
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Week 1
1 / 12 Weeks
Day 1
1
Front Squat (Barbell)
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Leg Extension
3 Sets
6-10 Reps
4
Walking Lunge
3 Sets
20 Reps
5
Seated Calf Raise
3 Sets
6-10 Reps
Day 2
1
Military Press (Barbell)
3 Sets
6-10 Reps
2
Front Raise
3 Sets
6-10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
4
Rear Delt Cable
3 Sets
10-15 Reps
5
Shrug (Dumbbell)
3 Sets
6-10 Reps
6
Hanging Leg Raise
3 Sets
6-10 Reps
Day 3
1
Chin-Up (Bodyweight)
5 Sets
10+ Reps
2
Barbell Row
3 Sets
6-10 Reps
3
Lat Pulldown (Single Arm)
3 Sets
6-10 Reps
4
Bicep Curl (Cable)
3 Sets
6-10 Reps
5
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
Day 4
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
2
Hip Thrust (Barbell)
3 Sets
6-10 Reps
3
Chest Fly (Cable)
3 Sets
6-10 Reps
4
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
5
Back Extension
3 Sets
1-10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
6-10 Reps
Day 1
1
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
3
Leg Press
3 Sets
6-10 Reps
4
Seated Hamstring Curl
3 Sets
6-10 Reps
5
Seated Calf Raise
3 Sets
6-10 Reps
Day 2
1
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
2
Front Raise
3 Sets
6-10 Reps
3
One Arm Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
4
Reverse Pec Deck
3 Sets
6-10 Reps
5
Shrug (Barbell)
3 Sets
6-10 Reps
6
Hanging Leg Raise
3 Sets
6-10 Reps
Day 3
1
Chin-Up (Bodyweight)
5 Sets
1-10 Reps
2
Chest Supported Row (Machine)
3 Sets
6-10 Reps
3
Standing Pullover (Cable)
4 Sets
6-10 Reps
4
Bicep Curl (Cable)
3 Sets
6-10 Reps
5
Hammer Curl
3 Sets
6-10 Reps
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
2
Hip Thrust (Barbell)
3 Sets
6-10 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
6-10 Reps
4
Tricep Extension (Dumbbell)
3 Sets
6-10 Reps
5
Back Extension
3 Sets
1-10 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
Day 1
1
Front Squat (Barbell)
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Leg Extension
3 Sets
6-10 Reps
4
Walking Lunge
3 Sets
20 Reps
5
Seated Calf Raise
3 Sets
6-10 Reps
Day 2
1
Military Press (Barbell)
3 Sets
6-10 Reps
2
Front Raise
3 Sets
6-10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
4
Rear Delt Cable
3 Sets
10-15 Reps
5
Shrug (Dumbbell)
3 Sets
6-10 Reps
6
Hanging Leg Raise
3 Sets
6-10 Reps
Day 3
1
Chin-Up (Bodyweight)
5 Sets
10+ Reps
2
Barbell Row
3 Sets
6-10 Reps
3
Lat Pulldown (Single Arm)
3 Sets
6-10 Reps
4
Bicep Curl (Cable)
3 Sets
6-10 Reps
5
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
Day 4
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
2
Hip Thrust (Barbell)
3 Sets
6-10 Reps
3
Chest Fly (Cable)
3 Sets
6-10 Reps
4
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
5
Back Extension
3 Sets
1-10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
6-10 Reps
Day 1
1
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
3
Leg Press
3 Sets
6-10 Reps
4
Seated Hamstring Curl
3 Sets
6-10 Reps
5
Seated Calf Raise
3 Sets
6-10 Reps
Day 2
1
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
2
Front Raise
3 Sets
6-10 Reps
3
One Arm Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
4
Reverse Pec Deck
3 Sets
6-10 Reps
5
Shrug (Barbell)
3 Sets
6-10 Reps
6
Hanging Leg Raise
3 Sets
6-10 Reps
Day 3
1
Chin-Up (Bodyweight)
5 Sets
1-10 Reps
2
Chest Supported Row (Machine)
3 Sets
6-10 Reps
3
Standing Pullover (Cable)
4 Sets
6-10 Reps
4
Bicep Curl (Cable)
3 Sets
6-10 Reps
5
Hammer Curl
3 Sets
6-10 Reps
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
2
Hip Thrust (Barbell)
3 Sets
6-10 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
6-10 Reps
4
Tricep Extension (Dumbbell)
3 Sets
6-10 Reps
5
Back Extension
3 Sets
1-10 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
Day 1
1
Front Squat (Barbell)
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Leg Extension
3 Sets
6-10 Reps
4
Walking Lunge
3 Sets
20 Reps
5
Seated Calf Raise
3 Sets
6-10 Reps
Day 2
1
Military Press (Barbell)
3 Sets
6-10 Reps
2
Front Raise
3 Sets
6-10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
4
Rear Delt Cable
3 Sets
10-15 Reps
5
Shrug (Dumbbell)
3 Sets
6-10 Reps
6
Hanging Leg Raise
3 Sets
6-10 Reps
Day 3
1
Chin-Up (Bodyweight)
5 Sets
10+ Reps
2
Barbell Row
3 Sets
6-10 Reps
3
Lat Pulldown (Single Arm)
3 Sets
6-10 Reps
4
Bicep Curl (Cable)
3 Sets
6-10 Reps
5
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
Day 4
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
2
Hip Thrust (Barbell)
3 Sets
6-10 Reps
3
Chest Fly (Cable)
3 Sets
6-10 Reps
4
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
5
Back Extension
3 Sets
1-10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
6-10 Reps
Day 1
1
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
3
Leg Press
3 Sets
6-10 Reps
4
Seated Hamstring Curl
3 Sets
6-10 Reps
5
Seated Calf Raise
3 Sets
6-10 Reps
Day 2
1
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
2
Front Raise
3 Sets
6-10 Reps
3
One Arm Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
4
Reverse Pec Deck
3 Sets
6-10 Reps
5
Shrug (Barbell)
3 Sets
6-10 Reps
6
Hanging Leg Raise
3 Sets
6-10 Reps
Day 3
1
Chin-Up (Bodyweight)
5 Sets
1-10 Reps
2
Chest Supported Row (Machine)
3 Sets
6-10 Reps
3
Standing Pullover (Cable)
4 Sets
6-10 Reps
4
Bicep Curl (Cable)
3 Sets
6-10 Reps
5
Hammer Curl
3 Sets
6-10 Reps
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
2
Hip Thrust (Barbell)
3 Sets
6-10 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
6-10 Reps
4
Tricep Extension (Dumbbell)
3 Sets
6-10 Reps
5
Back Extension
3 Sets
1-10 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
Day 1
1
Front Squat (Barbell)
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Leg Extension
3 Sets
6-10 Reps
4
Walking Lunge
3 Sets
20 Reps
5
Seated Calf Raise
3 Sets
6-10 Reps
Day 2
1
Military Press (Barbell)
3 Sets
6-10 Reps
2
Front Raise
3 Sets
6-10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
4
Rear Delt Cable
3 Sets
10-15 Reps
5
Shrug (Dumbbell)
3 Sets
6-10 Reps
6
Hanging Leg Raise
3 Sets
6-10 Reps
Day 3
1
Chin-Up (Bodyweight)
5 Sets
10+ Reps
2
Barbell Row
3 Sets
6-10 Reps
3
Lat Pulldown (Single Arm)
3 Sets
6-10 Reps
4
Bicep Curl (Cable)
3 Sets
6-10 Reps
5
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
Day 4
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
2
Hip Thrust (Barbell)
3 Sets
6-10 Reps
3
Chest Fly (Cable)
3 Sets
6-10 Reps
4
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
5
Back Extension
3 Sets
1-10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
6-10 Reps
Day 1
1
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
3
Leg Press
3 Sets
6-10 Reps
4
Seated Hamstring Curl
3 Sets
6-10 Reps
5
Seated Calf Raise
3 Sets
6-10 Reps
Day 2
1
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
2
Front Raise
3 Sets
6-10 Reps
3
One Arm Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
4
Reverse Pec Deck
3 Sets
6-10 Reps
5
Shrug (Barbell)
3 Sets
6-10 Reps
6
Hanging Leg Raise
3 Sets
6-10 Reps
Day 3
1
Chin-Up (Bodyweight)
5 Sets
1-10 Reps
2
Chest Supported Row (Machine)
3 Sets
6-10 Reps
3
Standing Pullover (Cable)
4 Sets
6-10 Reps
4
Bicep Curl (Cable)
3 Sets
6-10 Reps
5
Hammer Curl
3 Sets
6-10 Reps
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
2
Hip Thrust (Barbell)
3 Sets
6-10 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
6-10 Reps
4
Tricep Extension (Dumbbell)
3 Sets
6-10 Reps
5
Back Extension
3 Sets
1-10 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
Day 1
1
Front Squat (Barbell)
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Leg Extension
3 Sets
6-10 Reps
4
Walking Lunge
3 Sets
20 Reps
5
Seated Calf Raise
3 Sets
6-10 Reps
Day 2
1
Military Press (Barbell)
3 Sets
6-10 Reps
2
Front Raise
3 Sets
6-10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
4
Rear Delt Cable
3 Sets
10-15 Reps
5
Shrug (Dumbbell)
3 Sets
6-10 Reps
6
Hanging Leg Raise
3 Sets
6-10 Reps
Day 3
1
Chin-Up (Bodyweight)
5 Sets
10+ Reps
2
Barbell Row
3 Sets
6-10 Reps
3
Lat Pulldown (Single Arm)
3 Sets
6-10 Reps
4
Bicep Curl (Cable)
3 Sets
6-10 Reps
5
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
Day 4
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
2
Hip Thrust (Barbell)
3 Sets
6-10 Reps
3
Chest Fly (Cable)
3 Sets
6-10 Reps
4
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
5
Back Extension
3 Sets
1-10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
6-10 Reps
Day 1
1
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
3
Leg Press
3 Sets
6-10 Reps
4
Seated Hamstring Curl
3 Sets
6-10 Reps
5
Seated Calf Raise
3 Sets
6-10 Reps
Day 2
1
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
2
Front Raise
3 Sets
6-10 Reps
3
One Arm Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
4
Reverse Pec Deck
3 Sets
6-10 Reps
5
Shrug (Barbell)
3 Sets
6-10 Reps
6
Hanging Leg Raise
3 Sets
6-10 Reps
Day 3
1
Chin-Up (Bodyweight)
5 Sets
1-10 Reps
2
Chest Supported Row (Machine)
3 Sets
6-10 Reps
3
Standing Pullover (Cable)
4 Sets
6-10 Reps
4
Bicep Curl (Cable)
3 Sets
6-10 Reps
5
Hammer Curl
3 Sets
6-10 Reps
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
2
Hip Thrust (Barbell)
3 Sets
6-10 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
6-10 Reps
4
Tricep Extension (Dumbbell)
3 Sets
6-10 Reps
5
Back Extension
3 Sets
1-10 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
Day 1
1
Front Squat (Barbell)
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Leg Extension
3 Sets
6-10 Reps
4
Walking Lunge
3 Sets
20 Reps
5
Seated Calf Raise
3 Sets
6-10 Reps
Day 2
1
Military Press (Barbell)
3 Sets
6-10 Reps
2
Front Raise
3 Sets
6-10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
4
Rear Delt Cable
3 Sets
10-15 Reps
5
Shrug (Dumbbell)
3 Sets
6-10 Reps
6
Hanging Leg Raise
3 Sets
6-10 Reps
Day 4
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
2
Hip Thrust (Barbell)
3 Sets
6-10 Reps
3
Chest Fly (Cable)
3 Sets
6-10 Reps
4
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
5
Back Extension
3 Sets
1-10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
6-10 Reps
Day 3
1
Chin-Up (Bodyweight)
5 Sets
10+ Reps
2
Barbell Row
3 Sets
6-10 Reps
3
Lat Pulldown (Single Arm)
3 Sets
6-10 Reps
4
Bicep Curl (Cable)
3 Sets
6-10 Reps
5
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
Day 1
1
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
3
Leg Press
3 Sets
6-10 Reps
4
Seated Hamstring Curl
3 Sets
6-10 Reps
5
Seated Calf Raise
3 Sets
6-10 Reps
Day 2
1
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
2
Front Raise
3 Sets
6-10 Reps
3
One Arm Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
4
Reverse Pec Deck
3 Sets
6-10 Reps
5
Shrug (Barbell)
3 Sets
6-10 Reps
6
Hanging Leg Raise
3 Sets
6-10 Reps
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
2
Hip Thrust (Barbell)
3 Sets
6-10 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
6-10 Reps
4
Tricep Extension (Dumbbell)
3 Sets
6-10 Reps
5
Back Extension
3 Sets
1-10 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
Day 3
1
Chin-Up (Bodyweight)
5 Sets
1-10 Reps
2
Chest Supported Row (Machine)
3 Sets
6-10 Reps
3
Standing Pullover (Cable)
4 Sets
6-10 Reps
4
Bicep Curl (Cable)
3 Sets
6-10 Reps
5
Hammer Curl
3 Sets
6-10 Reps