4.0
(1 rating)
Program Description
To build muscle but as a crossfitter be high intensity to recreate that hard work feeling
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedJan 20, 2024 01:34
- Last EditedSep 15, 2024 04:19
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2A
Pull-Up (Bodyweight)
4
12 reps
-
3
Dip (Weighted)
4
10 reps
-
4A
Dumbbell Row
4
10 reps
-
5
Chest Fly (Dumbbell)
4
12 reps
-
6A
Lateral Raise (Dumbbell)
4
12 reps
-
7
Hammer Curl
4
12 reps
-
8A
Overhead Extension (Dumbbell)
4
12 reps
-
9
Bicep Curl (Dumbbell)
4
12 reps
-
10A
Push Up
4
15 reps
-
11
Abs Crunch (Weighted)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2A
Pull-Up (Bodyweight)
4
12 reps
-
3
Dip (Weighted)
4
10 reps
-
4A
Dumbbell Row
4
10 reps
-
5
Chest Fly (Dumbbell)
4
12 reps
-
6A
Lateral Raise (Dumbbell)
4
12 reps
-
7
Hammer Curl
4
12 reps
-
8A
Overhead Extension (Dumbbell)
4
12 reps
-
9
Bicep Curl (Dumbbell)
4
12 reps
-
10A
Push Up
4
15 reps
-
11
Abs Crunch (Weighted)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2A
Pull-Up (Bodyweight)
4
12 reps
-
3
Dip (Weighted)
4
10 reps
-
4A
Dumbbell Row
4
10 reps
-
5
Chest Fly (Dumbbell)
4
12 reps
-
6A
Lateral Raise (Dumbbell)
4
12 reps
-
7
Hammer Curl
4
12 reps
-
8A
Overhead Extension (Dumbbell)
4
12 reps
-
9
Bicep Curl (Dumbbell)
4
12 reps
-
10A
Push Up
4
15 reps
-
11
Abs Crunch (Weighted)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2A
Pull-Up (Bodyweight)
4
12 reps
-
3
Dip (Weighted)
4
10 reps
-
4A
Dumbbell Row
4
10 reps
-
5
Chest Fly (Dumbbell)
4
12 reps
-
6A
Lateral Raise (Dumbbell)
4
12 reps
-
7
Hammer Curl
4
12 reps
-
8A
Overhead Extension (Dumbbell)
4
12 reps
-
9
Bicep Curl (Dumbbell)
4
12 reps
-
10A
Push Up
4
15 reps
-
11
Abs Crunch (Weighted)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Lunge (Dumbbell)
4
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Lunge (Dumbbell)
4
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Lunge (Dumbbell)
4
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Lunge (Dumbbell)
4
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
-
2A
Bench Press (Dumbbell)
4
10 reps
-
3
Chin-Up (Weighted)
4
8 reps
-
4A
Arnold Press
4
10 reps
-
5
Incline Bench Press (Dumbbell)
4
10 reps
-
6A
Lateral Raise (Dumbbell)
4
12 reps
-
7
Bicep Curl (Barbell)
4
12 reps
-
8A
Dip (Weighted)
4
10 reps
-
9
Bicep Curl (Dumbbell)
4
10 reps
-
10A
Tricep Extension (Dumbbell)
4
12 reps
-
11
Hanging Leg Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
-
2A
Bench Press (Dumbbell)
4
10 reps
-
3
Chin-Up (Weighted)
4
8 reps
-
4A
Arnold Press
4
10 reps
-
5
Incline Bench Press (Dumbbell)
4
10 reps
-
6A
Lateral Raise (Dumbbell)
4
12 reps
-
7
Bicep Curl (Barbell)
4
12 reps
-
8A
Dip (Weighted)
4
10 reps
-
9
Bicep Curl (Dumbbell)
4
10 reps
-
10A
Tricep Extension (Dumbbell)
4
12 reps
-
11
Hanging Leg Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
-
2A
Bench Press (Dumbbell)
4
10 reps
-
3
Chin-Up (Weighted)
4
8 reps
-
4A
Arnold Press
4
10 reps
-
5
Incline Bench Press (Dumbbell)
4
10 reps
-
6A
Lateral Raise (Dumbbell)
4
12 reps
-
7
Bicep Curl (Barbell)
4
12 reps
-
8A
Dip (Weighted)
4
10 reps
-
9
Bicep Curl (Dumbbell)
4
10 reps
-
10A
Tricep Extension (Dumbbell)
4
12 reps
-
11
Hanging Leg Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
-
2A
Bench Press (Dumbbell)
4
10 reps
-
3
Chin-Up (Weighted)
4
8 reps
-
4A
Arnold Press
4
10 reps
-
5
Incline Bench Press (Dumbbell)
4
10 reps
-
6A
Lateral Raise (Dumbbell)
4
12 reps
-
7
Bicep Curl (Barbell)
4
12 reps
-
8A
Dip (Weighted)
4
10 reps
-
9
Bicep Curl (Dumbbell)
4
10 reps
-
10A
Tricep Extension (Dumbbell)
4
12 reps
-
11
Hanging Leg Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Lunge (Dumbbell)
4
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Lunge (Dumbbell)
4
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Lunge (Dumbbell)
4
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Lunge (Dumbbell)
4
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
4
15 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Seated Shoulder Press (Dumbbell)4 Sets
8 Reps
-
2A
Pull-Up (Bodyweight)4 Sets
12 Reps
-
3
Dip (Weighted)4 Sets
10 Reps
-
4A
Dumbbell Row4 Sets
10 Reps
-
5
Chest Fly (Dumbbell)4 Sets
12 Reps
-
6A
Lateral Raise (Dumbbell)4 Sets
12 Reps
-
7
Hammer Curl4 Sets
12 Reps
-
8A
Overhead Extension (Dumbbell)4 Sets
12 Reps
-
9
Bicep Curl (Dumbbell)4 Sets
12 Reps
-
10A
Push Up4 Sets
15 Reps
-
11
Abs Crunch (Weighted)4 Sets
12 Reps
-
Day 2
1
Squat (Barbell)5 Sets
8 Reps
-
2
Lunge (Dumbbell)4 Sets
10 Reps
-
3
Deadlift (Barbell)3 Sets
10 Reps
-
4
Leg Extension3 Sets
15 Reps
-
5
Standing Calf Raise4 Sets
15 Reps
-
Day 3
1
Dumbbell Row4 Sets
10 Reps
-
2A
Bench Press (Dumbbell)4 Sets
10 Reps
-
3
Chin-Up (Weighted)4 Sets
8 Reps
-
4A
Arnold Press4 Sets
10 Reps
-
5
Incline Bench Press (Dumbbell)4 Sets
10 Reps
-
6A
Lateral Raise (Dumbbell)4 Sets
12 Reps
-
7
Bicep Curl (Barbell)4 Sets
12 Reps
-
8A
Dip (Weighted)4 Sets
10 Reps
-
9
Bicep Curl (Dumbbell)4 Sets
10 Reps
-
10A
Tricep Extension (Dumbbell)4 Sets
12 Reps
-
11
Hanging Leg Raise4 Sets
12 Reps
-
Day 4
1
Squat (Barbell)5 Sets
8 Reps
-
2
Lunge (Dumbbell)4 Sets
10 Reps
-
3
Deadlift (Barbell)3 Sets
10 Reps
-
4
Leg Extension3 Sets
15 Reps
-
5
Standing Calf Raise4 Sets
15 Reps
-