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The Forever Program
by Sahand H.
8 athletes joined
Program Description
- 2-4days per week - upper/lower - program for life
Program Overview
Level
Intermediate, Advanced, Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Feb 12, 2024 12:47
Last Edited
Jun 15, 2024 07:19
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Week 1
1 / 12 Weeks
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
Single Leg Press
3 Sets
8-10 Reps
3
Lying Leg Curl
3 Sets
8-10 Reps
4
Leg Extension
3 Sets
8-10 Reps
5
Seated Calf Raise
3 Sets
10-12 Reps
Day 2
1
Squat (Paused)
4 Sets
6-8 Reps
2
Hyperextension
3 Sets
8-10 Reps
3
Leg Press
3 Sets
8-10 Reps
4
Leg Curl
3 Sets
8-10 Reps
5
Standing Calf Raise
3 Sets
10-12 Reps
Day 1
1
Bench Press (Paused)
4 Sets
6-8 Reps
2
Pull-Up (Bodyweight)
3 Sets
6-8 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
4
Seated Row (Cable)
3 Sets
10-12 Reps
5
Single Arm Overhead Tricep Extension
3 Sets
10-12 Reps
6
Preacher Curl (Barbell)
3 Sets
10-12 Reps
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
2
Chest Supported Row (Machine)
3 Sets
8-10 Reps
3
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
4
Dip (Bodyweight)
3 Sets
8-10 Reps
5
Hammer Curl (cable)
3 Sets
10-12 Reps
6
Lateral Raise (Machine)
3 Sets
10-12 Reps
Day 1
1
Bench Press (Paused)
4 Sets
6-8 Reps
2
Pull-Up (Bodyweight)
3 Sets
6-8 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
4
Chest Supported Row (Machine)
3 Sets
8-10 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
6
Preacher Curl (Barbell)
3 Sets
10-12 Reps
Day 2
1
Squat (Paused)
3 Sets
6-8 Reps
2
Hyperextension
3 Sets
8-10 Reps
3
Leg Extension
3 Sets
8-10 Reps
4
Leg Curl
3 Sets
8-10 Reps
5
Standing Calf Raise
3 Sets
10-12 Reps
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
2
T-Bar Row
3 Sets
6-8 Reps
3
Lat Pulldown (Close Grip)
3 Sets
8-10 Reps
4
Dip (Bodyweight)
3 Sets
8-10 Reps
5
Hammer Curl (cable)
3 Sets
10-12 Reps
6
Lateral Raise (Machine)
3 Sets
10-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
Single Leg Press
3 Sets
8-10 Reps
3
Lying Leg Curl
3 Sets
8-10 Reps
4
Leg Extension
3 Sets
8-10 Reps
5
Seated Calf Raise
3 Sets
10-12 Reps
Day 1
1
Bench Press (Paused)
4 Sets
6-8 Reps
2
Pull-Up (Bodyweight)
3 Sets
6-8 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
4
Chest Supported Row (Machine)
3 Sets
8-10 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
6
Preacher Curl (Barbell)
3 Sets
10-12 Reps
Day 2
1
Squat (Paused)
3 Sets
6-8 Reps
2
Hyperextension
3 Sets
8-10 Reps
3
Leg Extension
3 Sets
8-10 Reps
4
Leg Curl
3 Sets
8-10 Reps
5
Standing Calf Raise
3 Sets
10-12 Reps
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
2
T-Bar Row
3 Sets
6-8 Reps
3
Lat Pulldown (Close Grip)
3 Sets
8-10 Reps
4
Dip (Bodyweight)
3 Sets
8-10 Reps
5
Hammer Curl (cable)
3 Sets
10-12 Reps
6
Lateral Raise (Machine)
3 Sets
10-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
Single Leg Press
3 Sets
8-10 Reps
3
Lying Leg Curl
3 Sets
8-10 Reps
4
Leg Extension
3 Sets
8-10 Reps
5
Seated Calf Raise
3 Sets
10-12 Reps
Day 1
1
Bench Press (Paused)
4 Sets
6-8 Reps
2
Pull-Up (Bodyweight)
3 Sets
6-8 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
4
Chest Supported Row (Machine)
3 Sets
8-10 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
6
Preacher Curl (Barbell)
3 Sets
10-12 Reps
Day 2
1
Squat (Paused)
3 Sets
6-8 Reps
2
Hyperextension
3 Sets
8-10 Reps
3
Leg Extension
3 Sets
8-10 Reps
4
Leg Curl
3 Sets
8-10 Reps
5
Standing Calf Raise
3 Sets
10-12 Reps
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
2
T-Bar Row
3 Sets
6-8 Reps
3
Lat Pulldown (Close Grip)
3 Sets
8-10 Reps
4
Dip (Bodyweight)
3 Sets
8-10 Reps
5
Hammer Curl (cable)
3 Sets
10-12 Reps
6
Lateral Raise (Machine)
3 Sets
10-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
Single Leg Press
3 Sets
8-10 Reps
3
Lying Leg Curl
3 Sets
8-10 Reps
4
Leg Extension
3 Sets
8-10 Reps
5
Seated Calf Raise
3 Sets
10-12 Reps
Day 1
1
Bench Press (Paused)
4 Sets
6-8 Reps
2
Pull-Up (Bodyweight)
3 Sets
6-8 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
4
Chest Supported Row (Machine)
3 Sets
8-10 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
6
Preacher Curl (Barbell)
3 Sets
10-12 Reps
Day 2
1
Squat (Paused)
3 Sets
6-8 Reps
2
Hyperextension
3 Sets
8-10 Reps
3
Leg Extension
3 Sets
8-10 Reps
4
Leg Curl
3 Sets
8-10 Reps
5
Standing Calf Raise
3 Sets
10-12 Reps
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
2
T-Bar Row
3 Sets
6-8 Reps
3
Lat Pulldown (Close Grip)
3 Sets
8-10 Reps
4
Dip (Bodyweight)
3 Sets
8-10 Reps
5
Hammer Curl (cable)
3 Sets
10-12 Reps
6
Lateral Raise (Machine)
3 Sets
10-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
Single Leg Press
3 Sets
8-10 Reps
3
Lying Leg Curl
3 Sets
8-10 Reps
4
Leg Extension
3 Sets
8-10 Reps
5
Seated Calf Raise
3 Sets
10-12 Reps
Day 1
1
Bench Press (Paused)
4 Sets
6-8 Reps
2
Pull-Up (Bodyweight)
3 Sets
6-8 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
4
Chest Supported Row (Machine)
3 Sets
8-10 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
6
Preacher Curl (Barbell)
3 Sets
10-12 Reps
Day 2
1
Squat (Paused)
3 Sets
6-8 Reps
2
Hyperextension
3 Sets
8-10 Reps
3
Leg Extension
3 Sets
8-10 Reps
4
Leg Curl
3 Sets
8-10 Reps
5
Standing Calf Raise
3 Sets
10-12 Reps
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
2
T-Bar Row
3 Sets
6-8 Reps
3
Lat Pulldown (Close Grip)
3 Sets
8-10 Reps
4
Dip (Bodyweight)
3 Sets
8-10 Reps
5
Hammer Curl (cable)
3 Sets
10-12 Reps
6
Lateral Raise (Machine)
3 Sets
10-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
Single Leg Press
3 Sets
8-10 Reps
3
Lying Leg Curl
3 Sets
8-10 Reps
4
Leg Extension
3 Sets
8-10 Reps
5
Seated Calf Raise
3 Sets
10-12 Reps
Day 1
1
Bench Press (Paused)
4 Sets
6-8 Reps
2
Pull-Up (Bodyweight)
3 Sets
6-8 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
4
Chest Supported Row (Machine)
3 Sets
8-10 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
6
Preacher Curl (Barbell)
3 Sets
10-12 Reps
Day 2
1
Squat (Paused)
3 Sets
6-8 Reps
2
Hyperextension
3 Sets
8-10 Reps
3
Leg Extension
3 Sets
8-10 Reps
4
Leg Curl
3 Sets
8-10 Reps
5
Standing Calf Raise
3 Sets
10-12 Reps
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
2
T-Bar Row
3 Sets
6-8 Reps
3
Lat Pulldown (Close Grip)
3 Sets
8-10 Reps
4
Dip (Bodyweight)
3 Sets
8-10 Reps
5
Hammer Curl (cable)
3 Sets
10-12 Reps
6
Lateral Raise (Machine)
3 Sets
10-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
Single Leg Press
3 Sets
8-10 Reps
3
Lying Leg Curl
3 Sets
8-10 Reps
4
Leg Extension
3 Sets
8-10 Reps
5
Seated Calf Raise
3 Sets
10-12 Reps
Day 1
1
Bench Press (Paused)
4 Sets
6-8 Reps
2
Pull-Up (Bodyweight)
3 Sets
6-8 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
4
Chest Supported Row (Machine)
3 Sets
8-10 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
6
Preacher Curl (Barbell)
3 Sets
10-12 Reps
Day 2
1
Squat (Paused)
3 Sets
6-8 Reps
2
Hyperextension
3 Sets
8-10 Reps
3
Leg Extension
3 Sets
8-10 Reps
4
Leg Curl
3 Sets
8-10 Reps
5
Standing Calf Raise
3 Sets
10-12 Reps
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
2
T-Bar Row
3 Sets
6-8 Reps
3
Lat Pulldown (Close Grip)
3 Sets
8-10 Reps
4
Dip (Bodyweight)
3 Sets
8-10 Reps
5
Hammer Curl (cable)
3 Sets
10-12 Reps
6
Lateral Raise (Machine)
3 Sets
10-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
Single Leg Press
3 Sets
8-10 Reps
3
Lying Leg Curl
3 Sets
8-10 Reps
4
Leg Extension
3 Sets
8-10 Reps
5
Seated Calf Raise
3 Sets
10-12 Reps
Day 1
1
Bench Press (Paused)
4 Sets
6-8 Reps
2
Pull-Up (Bodyweight)
3 Sets
6-8 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
4
Chest Supported Row (Machine)
3 Sets
8-10 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
6
Preacher Curl (Barbell)
3 Sets
10-12 Reps
Day 2
1
Squat (Paused)
3 Sets
6-8 Reps
2
Hyperextension
3 Sets
8-10 Reps
3
Leg Extension
3 Sets
8-10 Reps
4
Leg Curl
3 Sets
8-10 Reps
5
Standing Calf Raise
3 Sets
10-12 Reps
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
2
T-Bar Row
3 Sets
6-8 Reps
3
Lat Pulldown (Close Grip)
3 Sets
8-10 Reps
4
Dip (Bodyweight)
3 Sets
8-10 Reps
5
Hammer Curl (cable)
3 Sets
10-12 Reps
6
Lateral Raise (Machine)
3 Sets
10-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
Single Leg Press
3 Sets
8-10 Reps
3
Lying Leg Curl
3 Sets
8-10 Reps
4
Leg Extension
3 Sets
8-10 Reps
5
Seated Calf Raise
3 Sets
10-12 Reps
Day 1
1
Bench Press (Paused)
4 Sets
6-8 Reps
2
Pull-Up (Bodyweight)
3 Sets
6-8 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
4
Chest Supported Row (Machine)
3 Sets
8-10 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
6
Preacher Curl (Barbell)
3 Sets
10-12 Reps
Day 2
1
Squat (Paused)
3 Sets
6-8 Reps
2
Hyperextension
3 Sets
8-10 Reps
3
Leg Extension
3 Sets
8-10 Reps
4
Leg Curl
3 Sets
8-10 Reps
5
Standing Calf Raise
3 Sets
10-12 Reps
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
2
T-Bar Row
3 Sets
6-8 Reps
3
Lat Pulldown (Close Grip)
3 Sets
8-10 Reps
4
Dip (Bodyweight)
3 Sets
8-10 Reps
5
Hammer Curl (cable)
3 Sets
10-12 Reps
6
Lateral Raise (Machine)
3 Sets
10-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
Single Leg Press
3 Sets
8-10 Reps
3
Lying Leg Curl
3 Sets
8-10 Reps
4
Leg Extension
3 Sets
8-10 Reps
5
Seated Calf Raise
3 Sets
10-12 Reps
Day 1
1
Bench Press (Paused)
4 Sets
6-8 Reps
2
Pull-Up (Bodyweight)
3 Sets
6-8 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
4
Chest Supported Row (Machine)
3 Sets
8-10 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
6
Preacher Curl (Barbell)
3 Sets
10-12 Reps
Day 2
1
Squat (Paused)
3 Sets
6-8 Reps
2
Hyperextension
3 Sets
8-10 Reps
3
Leg Extension
3 Sets
8-10 Reps
4
Leg Curl
3 Sets
8-10 Reps
5
Standing Calf Raise
3 Sets
10-12 Reps
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
2
T-Bar Row
3 Sets
6-8 Reps
3
Lat Pulldown (Close Grip)
3 Sets
8-10 Reps
4
Dip (Bodyweight)
3 Sets
8-10 Reps
5
Hammer Curl (cable)
3 Sets
10-12 Reps
6
Lateral Raise (Machine)
3 Sets
10-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
Single Leg Press
3 Sets
8-10 Reps
3
Lying Leg Curl
3 Sets
8-10 Reps
4
Leg Extension
3 Sets
8-10 Reps
5
Seated Calf Raise
3 Sets
10-12 Reps
Day 1
1
Bench Press (Paused)
4 Sets
6-8 Reps
2
Pull-Up (Bodyweight)
3 Sets
6-8 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
4
Chest Supported Row (Machine)
3 Sets
8-10 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
6
Preacher Curl (Barbell)
3 Sets
10-12 Reps
Day 2
1
Squat (Paused)
3 Sets
6-8 Reps
2
Hyperextension
3 Sets
8-10 Reps
3
Leg Extension
3 Sets
8-10 Reps
4
Leg Curl
3 Sets
8-10 Reps
5
Standing Calf Raise
3 Sets
10-12 Reps
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
2
T-Bar Row
3 Sets
6-8 Reps
3
Lat Pulldown (Close Grip)
3 Sets
8-10 Reps
4
Dip (Bodyweight)
3 Sets
8-10 Reps
5
Hammer Curl (cable)
3 Sets
10-12 Reps
6
Lateral Raise (Machine)
3 Sets
10-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
Single Leg Press
3 Sets
8-10 Reps
3
Lying Leg Curl
3 Sets
8-10 Reps
4
Leg Extension
3 Sets
8-10 Reps
5
Seated Calf Raise
3 Sets
10-12 Reps