TEST1

by Jason C.

Program Description

trial and error

Program Overview

Level
Beginner
Goal
Muscle & Sculpting, Bodyweight Fitness, Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
80 minutes
Created
Mar 05, 2025 03:59
Last Edited
Mar 05, 2025 04:39

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Stretching

1

5 reps

-

2

Cardio

1

10-30 reps

-

3

Bench Press (Barbell)

2

1

5-8 reps

1-5 reps

-

-

4

Bicep Curl (Dumbbell)

2

1

5-8 reps

1-5 reps

-

-

5

Lateral Raise (Dumbbell)

2

1

5-8 reps

1-5 reps

-

-

6

Tricep Pushdown (Cable)

1

1

1

5-10 reps

5-8 reps

1-5 reps

-

-

-

7

Chest Fly (Machine)

1

1

1

8-12 reps

5-8 reps

1-8 reps

-

-

-

8

Pull-Up (Bodyweight)

3

2 reps

-

Day 1

1

Stretching

1

5 reps

-

2

Cardio

1

10-30 reps

-

3

Bench Press (Barbell)

2

1

5-8 reps

1-5 reps

-

-

4

Bicep Curl (Dumbbell)

2

1

5-8 reps

1-5 reps

-

-

5

Lateral Raise (Dumbbell)

2

1

5-8 reps

1-5 reps

-

-

6

Tricep Pushdown (Cable)

1

1

1

5-10 reps

5-8 reps

1-5 reps

-

-

-

7

Chest Fly (Machine)

1

1

1

8-12 reps

5-8 reps

1-8 reps

-

-

-

8

Pull-Up (Bodyweight)

3

2 reps

-

Day 1

1

Stretching

1

5 reps

-

2

Cardio

1

10-30 reps

-

3

Bench Press (Barbell)

2

1

5-8 reps

1-5 reps

-

-

4

Bicep Curl (Dumbbell)

2

1

5-8 reps

1-5 reps

-

-

5

Lateral Raise (Dumbbell)

2

1

5-8 reps

1-5 reps

-

-

6

Tricep Pushdown (Cable)

1

1

1

5-10 reps

5-8 reps

1-5 reps

-

-

-

7

Chest Fly (Machine)

1

1

1

8-12 reps

5-8 reps

1-8 reps

-

-

-

8

Pull-Up (Bodyweight)

3

2 reps

-

Day 1

1

Stretching

1

5 reps

-

2

Cardio

1

10-30 reps

-

3

Bench Press (Barbell)

2

1

5-8 reps

1-5 reps

-

-

4

Bicep Curl (Dumbbell)

2

1

5-8 reps

1-5 reps

-

-

5

Lateral Raise (Dumbbell)

2

1

5-8 reps

1-5 reps

-

-

6

Tricep Pushdown (Cable)

1

1

1

5-10 reps

5-8 reps

1-5 reps

-

-

-

7

Chest Fly (Machine)

1

1

1

8-12 reps

5-8 reps

1-8 reps

-

-

-

8

Pull-Up (Bodyweight)

3

2 reps

-

Day 2

1

Stretching

3

3

10-12 reps

1-12 reps

-

-

2

Hamstring Curl

1

1

1

3

10-12 reps

8-10 reps

5-8 reps

1-12 reps

-

-

-

-

3

Leg Extension

1

1

1

3

10-12 reps

8-10 reps

5-8 reps

1-12 reps

-

-

-

-

4

Leg Press

1

1

1

5-8 reps

1-8 reps

1-5 reps

-

-

-

5

Bent Over Row (Dumbbell)

2

1

8 reps

5 reps

-

-

6

Standing Pullover (Cable)

2

1-10 reps

-

7

Cardio

1

10-30 reps

-

Day 2

1

Stretching

3

3

10-12 reps

1-12 reps

-

-

2

Hamstring Curl

1

1

1

3

10-12 reps

8-10 reps

5-8 reps

1-12 reps

-

-

-

-

3

Leg Extension

1

1

1

3

10-12 reps

8-10 reps

5-8 reps

1-12 reps

-

-

-

-

4

Leg Press

1

1

1

5-8 reps

1-8 reps

1-5 reps

-

-

-

5

Bent Over Row (Dumbbell)

2

1

8 reps

5 reps

-

-

6

Standing Pullover (Cable)

2

1-10 reps

-

7

Cardio

1

10-30 reps

-

Day 2

1

Stretching

3

3

10-12 reps

1-12 reps

-

-

2

Hamstring Curl

1

1

1

3

10-12 reps

8-10 reps

5-8 reps

1-12 reps

-

-

-

-

3

Leg Extension

1

1

1

3

10-12 reps

8-10 reps

5-8 reps

1-12 reps

-

-

-

-

4

Leg Press

1

1

1

5-8 reps

1-8 reps

1-5 reps

-

-

-

5

Bent Over Row (Dumbbell)

2

1

8 reps

5 reps

-

-

6

Standing Pullover (Cable)

2

1-10 reps

-

7

Cardio

1

10-30 reps

-

Day 2

1

Stretching

3

3

10-12 reps

1-12 reps

-

-

2

Hamstring Curl

1

1

1

3

10-12 reps

8-10 reps

5-8 reps

1-12 reps

-

-

-

-

3

Leg Extension

1

1

1

3

10-12 reps

8-10 reps

5-8 reps

1-12 reps

-

-

-

-

4

Leg Press

1

1

1

5-8 reps

1-8 reps

1-5 reps

-

-

-

5

Bent Over Row (Dumbbell)

2

1

8 reps

5 reps

-

-

6

Standing Pullover (Cable)

2

1-10 reps

-

7

Cardio

1

10-30 reps

-

Day 1

1

Stretching

1 Set

5 Reps

-

2

Cardio

1 Set

10-30 Reps

-

3

Bench Press (Barbell)

2 Sets

1 Set

5-8 Reps

1-5 Reps

-

-

4

Bicep Curl (Dumbbell)

2 Sets

1 Set

5-8 Reps

1-5 Reps

-

-

5

Lateral Raise (Dumbbell)

2 Sets

1 Set

5-8 Reps

1-5 Reps

-

-

6

Tricep Pushdown (Cable)

1 Set

1 Set

1 Set

5-10 Reps

5-8 Reps

1-5 Reps

-

-

-

7

Chest Fly (Machine)

1 Set

1 Set

1 Set

8-12 Reps

5-8 Reps

1-8 Reps

-

-

-

8

Pull-Up (Bodyweight)

3 Sets

2 Reps

-

Day 2

1

Stretching

3 Sets

3 Sets

10-12 Reps

1-12 Reps

-

-

2

Hamstring Curl

1 Set

1 Set

1 Set

3 Sets

10-12 Reps

8-10 Reps

5-8 Reps

1-12 Reps

-

-

-

-

3

Leg Extension

1 Set

1 Set

1 Set

3 Sets

10-12 Reps

8-10 Reps

5-8 Reps

1-12 Reps

-

-

-

-

4

Leg Press

1 Set

1 Set

1 Set

5-8 Reps

1-8 Reps

1-5 Reps

-

-

-

5

Bent Over Row (Dumbbell)

2 Sets

1 Set

8 Reps

5 Reps

-

-

6

Standing Pullover (Cable)

2 Sets

1-10 Reps

-

7

Cardio

1 Set

10-30 Reps

-