logo
Torso Defining
by Damien W.
Program Description
Mainly Build abs chest and torso
Program Overview
Level
Intermediate
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
7 weeks
Time Per Workout
70 minutes
Created
Apr 16, 2024 09:28
Last Edited
May 07, 2024 04:38
down_app
Week 1
1 / 7 Weeks
Day 1
1
Cable Crunch
3 Sets
10 Reps
@8
2
JM Press
3 Sets
6 Reps
@7.5
3
Bench Press (Barbell)
3 Sets
10 Reps
@7.5
4
Pullover (Dumbbell)
3 Sets
8 Reps
@8.5
5
Dumbbell Row
3 Sets
10 Reps
@7
6
Lateral Raise (Cable)
3 Sets
8 Reps
@9
Day 2
1
Leg Press
3 Sets
10 Reps
@8
2
Leg Extension
3 Sets
8 Reps
@8.5
3
Standing Calf Raise
3 Sets
12 Reps
@8.5
4
Leg Curl
3 Sets
10 Reps
@8.5
5
Back Extension
3 Sets
12 Reps
@8.5
Day 3
1
Cable Crunch
3 Sets
10 Reps
@8
2
JM Press
3 Sets
6 Reps
@7.5
3
Bench Press (Barbell)
3 Sets
10 Reps
@7.5
4
Pullover (Dumbbell)
3 Sets
8 Reps
@8.5
5
Dumbbell Row
3 Sets
10 Reps
@7
6
Lateral Raise (Cable)
3 Sets
8 Reps
@9
Day 4
1
Leg Press
3 Sets
10 Reps
@8
2
Leg Extension
3 Sets
8 Reps
@8.5
3
Standing Calf Raise
3 Sets
12 Reps
@8.5
4
Leg Curl
3 Sets
10 Reps
@8.5
5
Back Extension
3 Sets
12 Reps
@8.5
Day 1
1
Cable Crunch
3 Sets
10 Reps
@9
2
Lateral Lunge (Weighted)
3 Sets
12 Reps
@8.5
3
Single Arm Push Press (Dumbbell)
3 Sets
10 Reps
@8
4
Push Up (Incline)
3 Sets
15 Reps
@7.5
5
Hyperextension
3 Sets
12 Reps
@9
Day 2
1
Spider Curl
3 Sets
8 Reps
@9
2
Incline Fly Press (Dumbbell)
3 Sets
8 Reps
@8
3
Rear Delt Row
3 Sets
10 Reps
@9.5
4
Bayesian Curl
3 Sets
8 Reps
@9.5
5
Neck Curl
3 Sets
10 Reps
@9.5
Day 4
1
Spider Curl
3 Sets
8 Reps
@9
2
Incline Fly Press (Dumbbell)
3 Sets
8 Reps
@8
3
Rear Delt Row
3 Sets
10 Reps
@9.5
4
Bayesian Curl
3 Sets
8 Reps
@9.5
5
Neck Curl
3 Sets
10 Reps
@9.5
Day 3
1
Cable Crunch
3 Sets
10 Reps
@9
2
Lateral Lunge (Weighted)
3 Sets
12 Reps
@8.5
3
Single Arm Push Press (Dumbbell)
3 Sets
10 Reps
@8
4
Push Up (Incline)
3 Sets
15 Reps
@7.5
5
Hyperextension
3 Sets
12 Reps
@9
Day 1
1
Cable Crunch
3 Sets
10 Reps
@8
2
JM Press
3 Sets
6 Reps
@7.5
3
Bench Press (Barbell)
3 Sets
10 Reps
@7.5
4
Pullover (Dumbbell)
3 Sets
8 Reps
@8.5
5
Dumbbell Row
3 Sets
10 Reps
@7
6
Lateral Raise (Cable)
3 Sets
8 Reps
@9
Day 2
1
Leg Press
3 Sets
10 Reps
@8
2
Leg Extension
3 Sets
8 Reps
@8.5
3
Standing Calf Raise
3 Sets
12 Reps
@8.5
4
Leg Curl
3 Sets
10 Reps
@8.5
5
Back Extension
3 Sets
12 Reps
@8.5
Day 3
1
Cable Crunch
3 Sets
10 Reps
@8
2
JM Press
3 Sets
6 Reps
@7.5
3
Bench Press (Barbell)
3 Sets
10 Reps
@7.5
4
Pullover (Dumbbell)
3 Sets
8 Reps
@8.5
5
Dumbbell Row
3 Sets
10 Reps
@7
6
Lateral Raise (Cable)
3 Sets
8 Reps
@9
Day 4
1
Leg Press
3 Sets
10 Reps
@8
2
Leg Extension
3 Sets
8 Reps
@8.5
3
Standing Calf Raise
3 Sets
12 Reps
@8.5
4
Leg Curl
3 Sets
10 Reps
@8.5
5
Back Extension
3 Sets
12 Reps
@8.5
Day 1
1
Cable Crunch
3 Sets
10 Reps
@9
2
Lateral Lunge (Weighted)
3 Sets
12 Reps
@8.5
3
Single Arm Push Press (Dumbbell)
3 Sets
10 Reps
@8
4
Push Up (Incline)
3 Sets
15 Reps
@7.5
5
Hyperextension
3 Sets
12 Reps
@9
Day 2
1
Spider Curl
3 Sets
8 Reps
@9
2
Incline Fly Press (Dumbbell)
3 Sets
8 Reps
@8
3
Rear Delt Row
3 Sets
10 Reps
@9.5
4
Bayesian Curl
3 Sets
8 Reps
@9.5
5
Neck Curl
3 Sets
10 Reps
@9.5
Day 3
1
Cable Crunch
3 Sets
10 Reps
@9
2
Lateral Lunge (Weighted)
3 Sets
12 Reps
@8.5
3
Single Arm Push Press (Dumbbell)
3 Sets
10 Reps
@8
4
Push Up (Incline)
3 Sets
15 Reps
@7.5
5
Hyperextension
3 Sets
12 Reps
@9
Day 4
1
Spider Curl
3 Sets
8 Reps
@9
2
Incline Fly Press (Dumbbell)
3 Sets
8 Reps
@8
3
Rear Delt Row
3 Sets
10 Reps
@9.5
4
Bayesian Curl
3 Sets
8 Reps
@9.5
5
Neck Curl
3 Sets
10 Reps
@9.5
Day 1
1
Cable Crunch
3 Sets
10 Reps
@8
2
JM Press
3 Sets
6 Reps
@7.5
3
Bench Press (Barbell)
3 Sets
10 Reps
@7.5
4
Pullover (Dumbbell)
3 Sets
8 Reps
@8.5
5
Dumbbell Row
3 Sets
10 Reps
@7
6
Lateral Raise (Cable)
3 Sets
8 Reps
@9
Day 2
1
Leg Press
3 Sets
10 Reps
@8
2
Leg Extension
3 Sets
8 Reps
@8.5
3
Standing Calf Raise
3 Sets
12 Reps
@8.5
4
Leg Curl
3 Sets
10 Reps
@8.5
5
Back Extension
3 Sets
12 Reps
@8.5
Day 3
1
Cable Crunch
3 Sets
10 Reps
@8
2
JM Press
3 Sets
6 Reps
@7.5
3
Bench Press (Barbell)
3 Sets
10 Reps
@7.5
4
Pullover (Dumbbell)
3 Sets
8 Reps
@8.5
5
Dumbbell Row
3 Sets
10 Reps
@7
6
Lateral Raise (Cable)
3 Sets
8 Reps
@9
Day 4
1
Leg Press
3 Sets
10 Reps
@8
2
Leg Extension
3 Sets
8 Reps
@8.5
3
Standing Calf Raise
3 Sets
12 Reps
@8.5
4
Leg Curl
3 Sets
10 Reps
@8.5
5
Back Extension
3 Sets
12 Reps
@8.5
Day 1
1
Cable Crunch
3 Sets
10 Reps
@9
2
Lateral Lunge (Weighted)
3 Sets
12 Reps
@8.5
3
Single Arm Push Press (Dumbbell)
3 Sets
10 Reps
@8
4
Push Up (Incline)
3 Sets
15 Reps
@7.5
5
Hyperextension
3 Sets
12 Reps
@9
Day 2
1
Spider Curl
3 Sets
8 Reps
@9
2
Incline Fly Press (Dumbbell)
3 Sets
8 Reps
@8
3
Rear Delt Row
3 Sets
10 Reps
@9.5
4
Bayesian Curl
3 Sets
8 Reps
@9.5
5
Neck Curl
3 Sets
10 Reps
@9.5
Day 3
1
Cable Crunch
3 Sets
10 Reps
@9
2
Lateral Lunge (Weighted)
3 Sets
12 Reps
@8.5
3
Single Arm Push Press (Dumbbell)
3 Sets
10 Reps
@8
4
Push Up (Incline)
3 Sets
15 Reps
@7.5
5
Hyperextension
3 Sets
12 Reps
@9
Day 4
1
Spider Curl
3 Sets
8 Reps
@9
2
Incline Fly Press (Dumbbell)
3 Sets
8 Reps
@8
3
Rear Delt Row
3 Sets
10 Reps
@9.5
4
Bayesian Curl
3 Sets
8 Reps
@9.5
5
Neck Curl
3 Sets
10 Reps
@9.5
Day 1
1
Cable Crunch
3 Sets
10 Reps
@8
2
JM Press
3 Sets
6 Reps
@7.5
3
Bench Press (Barbell)
3 Sets
10 Reps
@7.5
4
Pullover (Dumbbell)
3 Sets
8 Reps
@8.5
5
Dumbbell Row
3 Sets
10 Reps
@7
6
Lateral Raise (Cable)
3 Sets
8 Reps
@9
Day 2
1
Leg Press
3 Sets
10 Reps
@8
2
Leg Extension
3 Sets
8 Reps
@8.5
3
Standing Calf Raise
3 Sets
12 Reps
@8.5
4
Leg Curl
3 Sets
10 Reps
@8.5
5
Back Extension
3 Sets
12 Reps
@8.5
Day 3
1
Cable Crunch
3 Sets
10 Reps
@8
2
JM Press
3 Sets
6 Reps
@7.5
3
Bench Press (Barbell)
3 Sets
10 Reps
@7.5
4
Pullover (Dumbbell)
3 Sets
8 Reps
@8.5
5
Dumbbell Row
3 Sets
10 Reps
@7
6
Lateral Raise (Cable)
3 Sets
8 Reps
@9
Day 4
1
Leg Press
3 Sets
10 Reps
@8
2
Leg Extension
3 Sets
8 Reps
@8.5
3
Standing Calf Raise
3 Sets
12 Reps
@8.5
4
Leg Curl
3 Sets
10 Reps
@8.5
5
Back Extension
3 Sets
12 Reps
@8.5