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The reacher
by null
10 athletes joined
Program Description
To get that Jacked Reacher look
Program Overview
Level
Novice, Intermediate
Goal
Muscle & Sculpting, Bodybuilding, Athletics
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
Feb 15, 2024 10:08
Last Edited
May 09, 2024 03:13
down_app
Week 1
1 / 3 Weeks
Day 3
1
Pull-Up (Bodyweight)
4 Sets
12 Reps
@6
2
Push Up
4 Sets
12 Reps
@6
3
Chest Fly (Cable)
4 Sets
12 Reps
@7
4
Bench Press (Paused)
4 Sets
12 Reps
@8
5
Dip (Bodyweight)
4 Sets
12 Reps
@6
6
Lat Pulldown
4 Sets
12 Reps
@7
7
Seated Row (Cable)
4 Sets
12 Reps
@7
8
Barbell Row
4 Sets
12 Reps
@7
Day 1
1
Clean Deadlift
3 Sets
15 Reps
2
Hack Squat
3 Sets
15 Reps
3
Sumo Squat
3 Sets
15 Reps
4
Lying Leg Curl
3 Sets
15 Reps
5
Leg Extension
3 Sets
15 Reps
6
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@7
@8
Day 2
1
Run
1 Set
5-7 Reps
@6
Day 4
1
Single Arm Overhead Tricep Extension
4 Sets
20 Reps
@6
2
V-Handle Tricep Pushdown (Cable)
4 Sets
20 Reps
@6
3
Skull Crusher
4 Sets
20 Reps
@6
4
Hammer Curl
4 Sets
20 Reps
@6
5
Bicep Curl (EZ Bar)
4 Sets
20 Reps
@6
6
Dip (Bodyweight)
4 Sets
20 Reps
@6
7
Plank
4 Sets
1 mins
@6
8
Press Up
4 Sets
20 Reps
@6
9
Sit Twists
4 Sets
20 Reps
@6
10
Sit Up
4 Sets
20 Reps
@6
11
Bicycle Crunch
4 Sets
20 Reps
@6
Day 5
1
Seated Shoulder Press (Dumbbell)
4 Sets
15 Reps
@6
2
Front Raise
4 Sets
15 Reps
@6.5
3
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@6
4
Shrug (Barbell)
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@8.5
5
Upright Row (Barbell)
4 Sets
15 Reps
@7
6
Rear Delt Fly (Dumbbell)
4 Sets
15 Reps
@6
Day 6
1
Pull-Up (Bodyweight)
4 Sets
15 Reps
@6
2
Push Up
4 Sets
15 Reps
@6
3
Chest Fly (Cable)
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7.5
@8
4
Bench Press (Paused)
4 Sets
15 Reps
@6.5
5
Seated Dip (Machine)
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7.5
@8
6
Lat Pulldown
4 Sets
15 Reps
@6
7
Seated Wide-Grip Row (Cable)
4 Sets
15 Reps
@6
8
Bent Over Row (Barbell)
4 Sets
15 Reps
@6
Day 1
1
Clean Deadlift
3 Sets
15 Reps
2
Hack Squat
3 Sets
15 Reps
3
Sumo Squat
3 Sets
15 Reps
4
Lying Leg Curl
3 Sets
15 Reps
5
Leg Extension
3 Sets
15 Reps
6
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@7
@8
Day 2
1
Run
1 Set
5-7 Reps
@6
Day 3
1
Pull-Up (Bodyweight)
4 Sets
12 Reps
@6
2
Push Up
4 Sets
12 Reps
@6
3
Chest Fly (Cable)
4 Sets
12 Reps
@7
4
Bench Press (Paused)
4 Sets
12 Reps
@8
5
Dip (Bodyweight)
4 Sets
12 Reps
@6
6
Lat Pulldown
4 Sets
12 Reps
@7
7
Seated Row (Cable)
4 Sets
12 Reps
@7
8
Barbell Row
4 Sets
12 Reps
@7
Day 4
1
Single Arm Overhead Tricep Extension
4 Sets
20 Reps
@6
2
V-Handle Tricep Pushdown (Cable)
4 Sets
20 Reps
@6
3
Skull Crusher
4 Sets
20 Reps
@6
4
Hammer Curl
4 Sets
20 Reps
@6
5
Bicep Curl (EZ Bar)
4 Sets
20 Reps
@6
6
Dip (Bodyweight)
4 Sets
20 Reps
@6
7
Plank
4 Sets
1 mins
@6
8
Press Up
4 Sets
20 Reps
@6
9
Sit Twists
4 Sets
20 Reps
@6
10
Sit Up
4 Sets
20 Reps
@6
11
Bicycle Crunch
4 Sets
20 Reps
@6
Day 5
1
Seated Shoulder Press (Dumbbell)
4 Sets
15 Reps
@6
2
Front Raise
4 Sets
15 Reps
@6.5
3
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@6
4
Shrug (Barbell)
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@8.5
5
Upright Row (Barbell)
4 Sets
15 Reps
@7
6
Rear Delt Fly (Dumbbell)
4 Sets
15 Reps
@6
Day 6
1
Pull-Up (Bodyweight)
4 Sets
15 Reps
@6
2
Push Up
4 Sets
15 Reps
@6
3
Chest Fly (Cable)
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7.5
@8
4
Bench Press (Paused)
4 Sets
15 Reps
@6.5
5
Seated Dip (Machine)
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7.5
@8
6
Lat Pulldown
4 Sets
15 Reps
@6
7
Seated Wide-Grip Row (Cable)
4 Sets
15 Reps
@6
8
Bent Over Row (Barbell)
4 Sets
15 Reps
@6
Day 1
1
Clean Deadlift
3 Sets
15 Reps
2
Hack Squat
3 Sets
15 Reps
3
Sumo Squat
3 Sets
15 Reps
4
Lying Leg Curl
3 Sets
15 Reps
5
Leg Extension
3 Sets
15 Reps
6
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@7
@8
Day 2
1
Run
1 Set
5-7 Reps
@6
Day 3
1
Pull-Up (Bodyweight)
4 Sets
12 Reps
@6
2
Push Up
4 Sets
12 Reps
@6
3
Chest Fly (Cable)
4 Sets
12 Reps
@7
4
Bench Press (Paused)
4 Sets
12 Reps
@8
5
Dip (Bodyweight)
4 Sets
12 Reps
@6
6
Lat Pulldown
4 Sets
12 Reps
@7
7
Seated Row (Cable)
4 Sets
12 Reps
@7
8
Barbell Row
4 Sets
12 Reps
@7
Day 4
1
Single Arm Overhead Tricep Extension
4 Sets
20 Reps
@6
2
V-Handle Tricep Pushdown (Cable)
4 Sets
20 Reps
@6
3
Skull Crusher
4 Sets
20 Reps
@6
4
Hammer Curl
4 Sets
20 Reps
@6
5
Bicep Curl (EZ Bar)
4 Sets
20 Reps
@6
6
Dip (Bodyweight)
4 Sets
20 Reps
@6
7
Plank
4 Sets
1 mins
@6
8
Press Up
4 Sets
20 Reps
@6
9
Sit Twists
4 Sets
20 Reps
@6
10
Sit Up
4 Sets
20 Reps
@6
11
Bicycle Crunch
4 Sets
20 Reps
@6
Day 5
1
Seated Shoulder Press (Dumbbell)
4 Sets
15 Reps
@6
2
Front Raise
4 Sets
15 Reps
@6.5
3
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@6
4
Shrug (Barbell)
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@8.5
5
Upright Row (Barbell)
4 Sets
15 Reps
@7
6
Rear Delt Fly (Dumbbell)
4 Sets
15 Reps
@6
Day 6
1
Pull-Up (Bodyweight)
4 Sets
15 Reps
@6
2
Push Up
4 Sets
15 Reps
@6
3
Chest Fly (Cable)
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7.5
@8
4
Bench Press (Paused)
4 Sets
15 Reps
@6.5
5
Seated Dip (Machine)
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7.5
@8
6
Lat Pulldown
4 Sets
15 Reps
@6
7
Seated Wide-Grip Row (Cable)
4 Sets
15 Reps
@6
8
Bent Over Row (Barbell)
4 Sets
15 Reps
@6