logo
Thunder’s Mighty Plan
by Rachel W.
3 athletes joined
5.0
(1 rating)
Program Description
To work on imbalances
Program Overview
Level
Novice
Goal
Muscle & Sculpting
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
Mar 29, 2024 10:11
Last Edited
May 27, 2024 03:15
down_app
Week 1
1 / 3 Weeks
Day 3
1
Pull-Up (Assisted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Inverted Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
3
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
5
Face Pull
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
6
Plank
1 Set
1 Set
1 mins
1 mins
@7
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@9
2
Single Leg Deadlift
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@9
3
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4A
Lying Leg Curl
3 Sets
10-15 Reps
@8.5
4B
Leg Extension
3 Sets
10-15 Reps
@8.5
5
Hanging Leg Raise
3 Sets
10 Reps
@8.5
Day 2
1
Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
2
Push Up (Knees)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
3
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4
Overhead Press (Dumbbell)
3 Sets
10 Reps
@9
5
Cable Crunch
1 Set
AMRAP
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@9
2
Single Leg Deadlift
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@9
3
Good Morning
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@9
4
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
5
Pull Through (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
6
V-Up
1 Set
AMRAP
@8
Day 2
1
Push Up (Knees)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4
Dip (Assisted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
6
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
7
Cable Crunch
1 Set
AMRAP
@8
Day 3
1
Pull-Up (Assisted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Inverted Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
3
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
5
Face Pull
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
6
Plank
1 Set
1 Set
1 mins
1 mins
@7
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@9
2
Single Leg Deadlift
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@9
3
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4A
Lying Leg Curl
3 Sets
10-15 Reps
@8.5
4B
Leg Extension
3 Sets
10-15 Reps
@8.5
5
Hanging Leg Raise
3 Sets
10 Reps
@8.5
Day 2
1
Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
2
Push Up (Knees)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
3
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4
Overhead Press (Dumbbell)
3 Sets
10 Reps
@9
5
Cable Crunch
1 Set
AMRAP
@8
Day 3
1
Pull-Up (Assisted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Inverted Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
3
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
5
Face Pull
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
6
Plank
1 Set
1 Set
1 mins
1 mins
@7
@8