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Super set upper/legs
by Keiron M.
Program Description
To build muscle but as a crossfitter be high intensity to recreate that hard work feeling
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Jan 20, 2024 01:34
Last Edited
May 14, 2024 03:11
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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 Row
4 Sets
10 Reps
5
Chest Fly (Dumbbell)
4 Sets
12 Reps
6A
Lateral Raise (Dumbbell)
4 Sets
12 Reps
7
Hammer Curl
4 Sets
12 Reps
8A
Overhead Extension (Dumbbell)
4 Sets
12 Reps
9
Bicep Curl (Dumbbell)
4 Sets
12 Reps
10A
Push Up
4 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 Extension
3 Sets
15 Reps
5
Standing Calf Raise
4 Sets
15 Reps
Day 3
1
Dumbbell Row
4 Sets
10 Reps
2A
Bench Press (Dumbbell)
4 Sets
10 Reps
3
Chin-Up (Weighted)
4 Sets
8 Reps
4A
Arnold Press
4 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 Raise
4 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 Extension
3 Sets
15 Reps
5
Standing Calf Raise
4 Sets
15 Reps
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 Row
4 Sets
10 Reps
5
Chest Fly (Dumbbell)
4 Sets
12 Reps
6A
Lateral Raise (Dumbbell)
4 Sets
12 Reps
7
Hammer Curl
4 Sets
12 Reps
8A
Overhead Extension (Dumbbell)
4 Sets
12 Reps
9
Bicep Curl (Dumbbell)
4 Sets
12 Reps
10A
Push Up
4 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 Extension
3 Sets
15 Reps
5
Standing Calf Raise
4 Sets
15 Reps
Day 3
1
Dumbbell Row
4 Sets
10 Reps
2A
Bench Press (Dumbbell)
4 Sets
10 Reps
3
Chin-Up (Weighted)
4 Sets
8 Reps
4A
Arnold Press
4 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 Raise
4 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 Extension
3 Sets
15 Reps
5
Standing Calf Raise
4 Sets
15 Reps
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 Row
4 Sets
10 Reps
5
Chest Fly (Dumbbell)
4 Sets
12 Reps
6A
Lateral Raise (Dumbbell)
4 Sets
12 Reps
7
Hammer Curl
4 Sets
12 Reps
8A
Overhead Extension (Dumbbell)
4 Sets
12 Reps
9
Bicep Curl (Dumbbell)
4 Sets
12 Reps
10A
Push Up
4 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 Extension
3 Sets
15 Reps
5
Standing Calf Raise
4 Sets
15 Reps
Day 3
1
Dumbbell Row
4 Sets
10 Reps
2A
Bench Press (Dumbbell)
4 Sets
10 Reps
3
Chin-Up (Weighted)
4 Sets
8 Reps
4A
Arnold Press
4 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 Raise
4 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 Extension
3 Sets
15 Reps
5
Standing Calf Raise
4 Sets
15 Reps
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 Row
4 Sets
10 Reps
5
Chest Fly (Dumbbell)
4 Sets
12 Reps
6A
Lateral Raise (Dumbbell)
4 Sets
12 Reps
7
Hammer Curl
4 Sets
12 Reps
8A
Overhead Extension (Dumbbell)
4 Sets
12 Reps
9
Bicep Curl (Dumbbell)
4 Sets
12 Reps
10A
Push Up
4 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 Extension
3 Sets
15 Reps
5
Standing Calf Raise
4 Sets
15 Reps
Day 3
1
Dumbbell Row
4 Sets
10 Reps
2A
Bench Press (Dumbbell)
4 Sets
10 Reps
3
Chin-Up (Weighted)
4 Sets
8 Reps
4A
Arnold Press
4 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 Raise
4 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 Extension
3 Sets
15 Reps
5
Standing Calf Raise
4 Sets
15 Reps