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Sunny’s Personal Workout
by Christien H.
1 athletes joined
Program Description
For Sunny to gain muscle
Program Overview
Level
Novice
Goal
Bodybuilding, Athletics, Muscle & Sculpting
Equipment
At Home
Program Length
12 weeks
Time Per Workout
120 minutes
Created
Feb 10, 2024 04:20
Last Edited
May 07, 2024 10:35
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Week 1
1 / 12 Weeks
Day 1
1
Overhead Press (Machine)
4 Sets
10 Reps
2
Bent Over Row (Barbell)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
15 Reps
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
5
Bench Press (Barbell)
4 Sets
10 Reps
Day 2
1
Deadlift (Barbell)
4 Sets
10 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Good Morning
4 Sets
15 Reps
4
Split Squat (Dumbbell)
4 Sets
15 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
10 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Good Morning
4 Sets
15 Reps
4
Split Squat (Dumbbell)
4 Sets
15 Reps
Day 5
1
Overhead Press (Machine)
4 Sets
10 Reps
2
Bent Over Row (Barbell)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
15 Reps
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
5
Bench Press (Barbell)
4 Sets
10 Reps
Day 3
1
Overhead Press (Machine)
4 Sets
10 Reps
2
Bent Over Row (Barbell)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
15 Reps
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
5
Bench Press (Barbell)
4 Sets
10 Reps
Day 1
1
Overhead Press (Machine)
4 Sets
10 Reps
2
Bent Over Row (Barbell)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
15 Reps
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
5
Bench Press (Barbell)
4 Sets
10 Reps
Day 2
1
Deadlift (Barbell)
4 Sets
10 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Good Morning
4 Sets
15 Reps
4
Split Squat (Dumbbell)
4 Sets
15 Reps
Day 3
1
Overhead Press (Machine)
4 Sets
10 Reps
2
Bent Over Row (Barbell)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
15 Reps
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
5
Bench Press (Barbell)
4 Sets
10 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
10 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Good Morning
4 Sets
15 Reps
4
Split Squat (Dumbbell)
4 Sets
15 Reps
Day 5
1
Overhead Press (Machine)
4 Sets
10 Reps
2
Bent Over Row (Barbell)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
15 Reps
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
5
Bench Press (Barbell)
4 Sets
10 Reps
Day 1
1
Overhead Press (Machine)
4 Sets
10 Reps
2
Bent Over Row (Barbell)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
15 Reps
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
5
Bench Press (Barbell)
4 Sets
10 Reps
Day 2
1
Deadlift (Barbell)
4 Sets
10 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Good Morning
4 Sets
15 Reps
4
Split Squat (Dumbbell)
4 Sets
15 Reps
Day 3
1
Overhead Press (Machine)
4 Sets
10 Reps
2
Bent Over Row (Barbell)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
15 Reps
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
5
Bench Press (Barbell)
4 Sets
10 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
10 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Good Morning
4 Sets
15 Reps
4
Split Squat (Dumbbell)
4 Sets
15 Reps
Day 5
1
Overhead Press (Machine)
4 Sets
10 Reps
2
Bent Over Row (Barbell)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
15 Reps
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
5
Bench Press (Barbell)
4 Sets
10 Reps
Day 1
1
Overhead Press (Machine)
4 Sets
10 Reps
2
Bent Over Row (Barbell)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
15 Reps
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
5
Bench Press (Barbell)
4 Sets
10 Reps
Day 2
1
Deadlift (Barbell)
4 Sets
10 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Good Morning
4 Sets
15 Reps
4
Split Squat (Dumbbell)
4 Sets
15 Reps
Day 3
1
Overhead Press (Machine)
4 Sets
10 Reps
2
Bent Over Row (Barbell)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
15 Reps
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
5
Bench Press (Barbell)
4 Sets
10 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
10 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Good Morning
4 Sets
15 Reps
4
Split Squat (Dumbbell)
4 Sets
15 Reps
Day 5
1
Overhead Press (Machine)
4 Sets
10 Reps
2
Bent Over Row (Barbell)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
15 Reps
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
5
Bench Press (Barbell)
4 Sets
10 Reps
Day 1
1
Overhead Press (Machine)
4 Sets
10 Reps
2
Bent Over Row (Barbell)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
15 Reps
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
5
Bench Press (Barbell)
4 Sets
10 Reps
Day 2
1
Deadlift (Barbell)
4 Sets
10 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Good Morning
4 Sets
15 Reps
4
Split Squat (Dumbbell)
4 Sets
15 Reps
Day 3
1
Overhead Press (Machine)
4 Sets
10 Reps
2
Bent Over Row (Barbell)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
15 Reps
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
5
Bench Press (Barbell)
4 Sets
10 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
10 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Good Morning
4 Sets
15 Reps
4
Split Squat (Dumbbell)
4 Sets
15 Reps
Day 5
1
Overhead Press (Machine)
4 Sets
10 Reps
2
Bent Over Row (Barbell)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
15 Reps
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
5
Bench Press (Barbell)
4 Sets
10 Reps
Day 1
1
Overhead Press (Machine)
4 Sets
10 Reps
2
Bent Over Row (Barbell)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
15 Reps
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
5
Bench Press (Barbell)
4 Sets
10 Reps
Day 2
1
Deadlift (Barbell)
4 Sets
10 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Good Morning
4 Sets
15 Reps
4
Split Squat (Dumbbell)
4 Sets
15 Reps
Day 3
1
Overhead Press (Machine)
4 Sets
10 Reps
2
Bent Over Row (Barbell)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
15 Reps
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
5
Bench Press (Barbell)
4 Sets
10 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
10 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Good Morning
4 Sets
15 Reps
4
Split Squat (Dumbbell)
4 Sets
15 Reps
Day 5
1
Overhead Press (Machine)
4 Sets
10 Reps
2
Bent Over Row (Barbell)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
15 Reps
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
5
Bench Press (Barbell)
4 Sets
10 Reps
Day 1
1
Overhead Press (Machine)
4 Sets
10 Reps
2
Bent Over Row (Barbell)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
15 Reps
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
5
Bench Press (Barbell)
4 Sets
10 Reps
Day 2
1
Deadlift (Barbell)
4 Sets
10 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Good Morning
4 Sets
15 Reps
4
Split Squat (Dumbbell)
4 Sets
15 Reps
Day 3
1
Overhead Press (Machine)
4 Sets
10 Reps
2
Bent Over Row (Barbell)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
15 Reps
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
5
Bench Press (Barbell)
4 Sets
10 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
10 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Good Morning
4 Sets
15 Reps
4
Split Squat (Dumbbell)
4 Sets
15 Reps
Day 5
1
Overhead Press (Machine)
4 Sets
10 Reps
2
Bent Over Row (Barbell)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
15 Reps
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
5
Bench Press (Barbell)
4 Sets
10 Reps
Day 1
1
Overhead Press (Machine)
4 Sets
10 Reps
2
Bent Over Row (Barbell)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
15 Reps
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
5
Bench Press (Barbell)
4 Sets
10 Reps
Day 2
1
Deadlift (Barbell)
4 Sets
10 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Good Morning
4 Sets
15 Reps
4
Split Squat (Dumbbell)
4 Sets
15 Reps
Day 3
1
Overhead Press (Machine)
4 Sets
10 Reps
2
Bent Over Row (Barbell)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
15 Reps
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
5
Bench Press (Barbell)
4 Sets
10 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
10 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Good Morning
4 Sets
15 Reps
4
Split Squat (Dumbbell)
4 Sets
15 Reps
Day 5
1
Overhead Press (Machine)
4 Sets
10 Reps
2
Bent Over Row (Barbell)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
15 Reps
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
5
Bench Press (Barbell)
4 Sets
10 Reps
Day 1
1
Overhead Press (Machine)
4 Sets
10 Reps
2
Bent Over Row (Barbell)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
15 Reps
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
5
Bench Press (Barbell)
4 Sets
10 Reps
Day 2
1
Deadlift (Barbell)
4 Sets
10 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Good Morning
4 Sets
15 Reps
4
Split Squat (Dumbbell)
4 Sets
15 Reps
Day 3
1
Overhead Press (Machine)
4 Sets
10 Reps
2
Bent Over Row (Barbell)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
15 Reps
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
5
Bench Press (Barbell)
4 Sets
10 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
10 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Good Morning
4 Sets
15 Reps
4
Split Squat (Dumbbell)
4 Sets
15 Reps
Day 5
1
Overhead Press (Machine)
4 Sets
10 Reps
2
Bent Over Row (Barbell)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
15 Reps
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
5
Bench Press (Barbell)
4 Sets
10 Reps
Day 1
1
Overhead Press (Machine)
4 Sets
10 Reps
2
Bent Over Row (Barbell)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
15 Reps
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
5
Bench Press (Barbell)
4 Sets
10 Reps
Day 2
1
Deadlift (Barbell)
4 Sets
10 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Good Morning
4 Sets
15 Reps
4
Split Squat (Dumbbell)
4 Sets
15 Reps
Day 3
1
Overhead Press (Machine)
4 Sets
10 Reps
2
Bent Over Row (Barbell)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
15 Reps
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
5
Bench Press (Barbell)
4 Sets
10 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
10 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Good Morning
4 Sets
15 Reps
4
Split Squat (Dumbbell)
4 Sets
15 Reps
Day 5
1
Overhead Press (Machine)
4 Sets
10 Reps
2
Bent Over Row (Barbell)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
15 Reps
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
5
Bench Press (Barbell)
4 Sets
10 Reps
Day 1
1
Overhead Press (Machine)
4 Sets
10 Reps
2
Bent Over Row (Barbell)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
15 Reps
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
5
Bench Press (Barbell)
4 Sets
10 Reps
Day 2
1
Deadlift (Barbell)
4 Sets
10 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Good Morning
4 Sets
15 Reps
4
Split Squat (Dumbbell)
4 Sets
15 Reps
Day 3
1
Overhead Press (Machine)
4 Sets
10 Reps
2
Bent Over Row (Barbell)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
15 Reps
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
5
Bench Press (Barbell)
4 Sets
10 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
10 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Good Morning
4 Sets
15 Reps
4
Split Squat (Dumbbell)
4 Sets
15 Reps
Day 5
1
Overhead Press (Machine)
4 Sets
10 Reps
2
Bent Over Row (Barbell)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
15 Reps
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
5
Bench Press (Barbell)
4 Sets
10 Reps
Day 1
1
Overhead Press (Machine)
4 Sets
10 Reps
2
Bent Over Row (Barbell)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
15 Reps
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
5
Bench Press (Barbell)
4 Sets
10 Reps
Day 2
1
Deadlift (Barbell)
4 Sets
10 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Good Morning
4 Sets
15 Reps
4
Split Squat (Dumbbell)
4 Sets
15 Reps
Day 3
1
Overhead Press (Machine)
4 Sets
10 Reps
2
Bent Over Row (Barbell)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
15 Reps
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
5
Bench Press (Barbell)
4 Sets
10 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
10 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Good Morning
4 Sets
15 Reps
4
Split Squat (Dumbbell)
4 Sets
15 Reps
Day 5
1
Overhead Press (Machine)
4 Sets
10 Reps
2
Bent Over Row (Barbell)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
15 Reps
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
5
Bench Press (Barbell)
4 Sets
10 Reps