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Terry routine
by SuHong P.
1 athletes joined
Program Description
To gain muscle
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
70 minutes
Created
Jan 10, 2024 01:46
Last Edited
May 08, 2024 02:21
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Week 1
1 / 5 Weeks
Day 1
1
Leg Extension
4 Sets
10 Reps
2
Squat (Barbell)
5 Sets
5 Reps
3
Leg Press
4 Sets
10 Reps
4
vsquat
3 Sets
8 Reps
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
6
Standing Calf Raise
3 Sets
15 Reps
7
Seated Calf Raise
3 Sets
15 Reps
Day 2
1
Pullover (Dumbbell)
4 Sets
10 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Incline Bench Press (Smith Machine)
4 Sets
10 Reps
4
Chest Press (Machine)
4 Sets
10 Reps
5
Dip (Bodyweight)
3 Sets
10 Reps
6
Tricep Pushdown (Cable)
4 Sets
10 Reps
7
Tricep Extension (Dumbbell)
3 Sets
10 Reps
Day 3
1
Overhead Press (Barbell)
5 Sets
5 Reps
2
Overhead Press (Dumbbell)
4 Sets
10 Reps
3
One Arm Lateral Raise (Cable)
4 Sets
12 Reps
4
Front Raise
4 Sets
12 Reps
5
Upright Row (Cable)
4 Sets
15 Reps
6
Reverse Pec Deck
4 Sets
20 Reps
7
Hip Adductor (Machine)
3 Sets
15 Reps
8
Hip Abductor (Machine)
3 Sets
15 Reps
Day 4
1
Leg Curl
4 Sets
10 Reps
2
Deadlift (Barbell)
5 Sets
5 Reps
3
Good Morning
5 Sets
10 Reps
4
Romanian Deadlift (Dumbbell)
5 Sets
8 Reps
5
Back Extension (Weighted)
5 Sets
10 Reps
Day 5
1
Bent Over Row (Barbell)
5 Sets
10 Reps
2
Seated Row (Cable)
5 Sets
10 Reps
3
Chest Supported Row (Dumbbell)
4 Sets
10 Reps
4
Lat Pulldown
4 Sets
10 Reps
5
Front Squat (Barbell)
4 Sets
8 Reps
Day 1
1
Leg Extension
4 Sets
10 Reps
2
Squat (Barbell)
5 Sets
5 Reps
3
Leg Press
4 Sets
10 Reps
4
vsquat
3 Sets
8 Reps
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
6
Standing Calf Raise
3 Sets
15 Reps
7
Seated Calf Raise
3 Sets
15 Reps
Day 2
1
Pullover (Dumbbell)
4 Sets
10 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Incline Bench Press (Smith Machine)
4 Sets
10 Reps
4
Chest Press (Machine)
4 Sets
10 Reps
5
Dip (Bodyweight)
3 Sets
10 Reps
6
Tricep Pushdown (Cable)
4 Sets
10 Reps
7
Tricep Extension (Dumbbell)
3 Sets
10 Reps
Day 3
1
Overhead Press (Barbell)
5 Sets
5 Reps
2
Overhead Press (Dumbbell)
4 Sets
10 Reps
3
One Arm Lateral Raise (Cable)
4 Sets
12 Reps
4
Front Raise
4 Sets
12 Reps
5
Upright Row (Cable)
4 Sets
15 Reps
6
Reverse Pec Deck
4 Sets
20 Reps
7
Hip Adductor (Machine)
3 Sets
15 Reps
8
Hip Abductor (Machine)
3 Sets
15 Reps
Day 4
1
Leg Curl
4 Sets
10 Reps
2
Deadlift (Barbell)
5 Sets
5 Reps
3
Good Morning
5 Sets
10 Reps
4
Romanian Deadlift (Dumbbell)
5 Sets
8 Reps
5
Back Extension (Weighted)
5 Sets
10 Reps
Day 5
1
Bent Over Row (Barbell)
5 Sets
10 Reps
2
Seated Row (Cable)
5 Sets
10 Reps
3
Chest Supported Row (Dumbbell)
4 Sets
10 Reps
4
Lat Pulldown
4 Sets
10 Reps
5
Front Squat (Barbell)
4 Sets
8 Reps
Day 1
1
Leg Extension
4 Sets
10 Reps
2
Squat (Barbell)
5 Sets
5 Reps
3
Leg Press
4 Sets
10 Reps
4
vsquat
3 Sets
8 Reps
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
6
Standing Calf Raise
3 Sets
15 Reps
7
Seated Calf Raise
3 Sets
15 Reps
Day 2
1
Pullover (Dumbbell)
4 Sets
10 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Incline Bench Press (Smith Machine)
4 Sets
10 Reps
4
Chest Press (Machine)
4 Sets
10 Reps
5
Dip (Bodyweight)
3 Sets
10 Reps
6
Tricep Pushdown (Cable)
4 Sets
10 Reps
7
Tricep Extension (Dumbbell)
3 Sets
10 Reps
Day 3
1
Overhead Press (Barbell)
5 Sets
5 Reps
2
Overhead Press (Dumbbell)
4 Sets
10 Reps
3
One Arm Lateral Raise (Cable)
4 Sets
12 Reps
4
Front Raise
4 Sets
12 Reps
5
Upright Row (Cable)
4 Sets
15 Reps
6
Reverse Pec Deck
4 Sets
20 Reps
7
Hip Adductor (Machine)
3 Sets
15 Reps
8
Hip Abductor (Machine)
3 Sets
15 Reps
Day 4
1
Leg Curl
4 Sets
10 Reps
2
Deadlift (Barbell)
5 Sets
5 Reps
3
Good Morning
5 Sets
10 Reps
4
Romanian Deadlift (Dumbbell)
5 Sets
8 Reps
5
Back Extension (Weighted)
5 Sets
10 Reps
Day 5
1
Bent Over Row (Barbell)
5 Sets
10 Reps
2
Seated Row (Cable)
5 Sets
10 Reps
3
Chest Supported Row (Dumbbell)
4 Sets
10 Reps
4
Lat Pulldown
4 Sets
10 Reps
5
Front Squat (Barbell)
4 Sets
8 Reps
Day 1
1
Leg Extension
4 Sets
10 Reps
2
Squat (Barbell)
5 Sets
5 Reps
3
Leg Press
4 Sets
10 Reps
4
vsquat
3 Sets
8 Reps
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
6
Standing Calf Raise
3 Sets
15 Reps
7
Seated Calf Raise
3 Sets
15 Reps
Day 2
1
Pullover (Dumbbell)
4 Sets
10 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Incline Bench Press (Smith Machine)
4 Sets
10 Reps
4
Chest Press (Machine)
4 Sets
10 Reps
5
Dip (Bodyweight)
3 Sets
10 Reps
6
Tricep Pushdown (Cable)
4 Sets
10 Reps
7
Tricep Extension (Dumbbell)
3 Sets
10 Reps
Day 3
1
Overhead Press (Barbell)
5 Sets
5 Reps
2
Overhead Press (Dumbbell)
4 Sets
10 Reps
3
One Arm Lateral Raise (Cable)
4 Sets
12 Reps
4
Front Raise
4 Sets
12 Reps
5
Upright Row (Cable)
4 Sets
15 Reps
6
Reverse Pec Deck
4 Sets
20 Reps
7
Hip Adductor (Machine)
3 Sets
15 Reps
8
Hip Abductor (Machine)
3 Sets
15 Reps
Day 4
1
Leg Curl
4 Sets
10 Reps
2
Deadlift (Barbell)
5 Sets
5 Reps
3
Good Morning
5 Sets
10 Reps
4
Romanian Deadlift (Dumbbell)
5 Sets
8 Reps
5
Back Extension (Weighted)
5 Sets
10 Reps
Day 5
1
Bent Over Row (Barbell)
5 Sets
10 Reps
2
Seated Row (Cable)
5 Sets
10 Reps
3
Chest Supported Row (Dumbbell)
4 Sets
10 Reps
4
Lat Pulldown
4 Sets
10 Reps
5
Front Squat (Barbell)
4 Sets
8 Reps
Day 1
1
Leg Extension
4 Sets
10 Reps
2
Squat (Barbell)
5 Sets
5 Reps
3
Leg Press
4 Sets
10 Reps
4
vsquat
3 Sets
8 Reps
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
6
Standing Calf Raise
3 Sets
15 Reps
7
Seated Calf Raise
3 Sets
15 Reps
Day 2
1
Pullover (Dumbbell)
4 Sets
10 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Incline Bench Press (Smith Machine)
4 Sets
10 Reps
4
Chest Press (Machine)
4 Sets
10 Reps
5
Dip (Bodyweight)
3 Sets
10 Reps
6
Tricep Pushdown (Cable)
4 Sets
10 Reps
7
Tricep Extension (Dumbbell)
3 Sets
10 Reps
Day 3
1
Overhead Press (Barbell)
5 Sets
5 Reps
2
Overhead Press (Dumbbell)
4 Sets
10 Reps
3
One Arm Lateral Raise (Cable)
4 Sets
12 Reps
4
Front Raise
4 Sets
12 Reps
5
Upright Row (Cable)
4 Sets
15 Reps
6
Reverse Pec Deck
4 Sets
20 Reps
7
Hip Adductor (Machine)
3 Sets
15 Reps
8
Hip Abductor (Machine)
3 Sets
15 Reps
Day 4
1
Leg Curl
4 Sets
10 Reps
2
Deadlift (Barbell)
5 Sets
5 Reps
3
Good Morning
5 Sets
10 Reps
4
Romanian Deadlift (Dumbbell)
5 Sets
8 Reps
5
Back Extension (Weighted)
5 Sets
10 Reps
Day 5
1
Bent Over Row (Barbell)
5 Sets
10 Reps
2
Seated Row (Cable)
5 Sets
10 Reps
3
Chest Supported Row (Dumbbell)
4 Sets
10 Reps
4
Lat Pulldown
4 Sets
10 Reps
5
Front Squat (Barbell)
4 Sets
8 Reps