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Zachary UL epq
by Louie W.
2 athletes joined
Program Description
Babah
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Jun 08, 2024 10:42
Last Edited
Jun 10, 2024 02:55
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Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
8-12 Reps
@10
2
Pec Deck (Machine)
1 Set
12-15 Reps
@10
3
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
4
One Arm Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
5
Mag Grip Lat Pulldown
2 Sets
6-10 Reps
@10
6
T-Bar Row
2 Sets
5-8 Reps
@10
7
Bicep Curl (Cable)
1 Set
1 Set
5-8 Reps
12-15 Reps
@10
@10
Day 2
1
Lying Leg Curl
1 Set
1 Set
5-8 Reps
8-12 Reps
@10
@10
2
Pendulum Squat
2 Sets
5-9 Reps
@10
3
Romanian Deadlift (Dumbbell)
2 Sets
5-10 Reps
@10
4
Leg Extension
1 Set
8-12 Reps
@10
5
Straight Leg Calf Raise
3 Sets
8-12 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
8-12 Reps
@10
2
Pec Deck (Machine)
1 Set
12-15 Reps
@10
3
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
4
One Arm Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
5
Mag Grip Lat Pulldown
2 Sets
6-10 Reps
@10
6
T-Bar Row
2 Sets
5-8 Reps
@10
7
Bicep Curl (Cable)
1 Set
1 Set
5-8 Reps
12-15 Reps
@10
@10
Day 4
1
Lying Leg Curl
1 Set
1 Set
5-8 Reps
8-12 Reps
@10
@10
2
Pendulum Squat
2 Sets
5-9 Reps
@10
3
Romanian Deadlift (Dumbbell)
2 Sets
5-10 Reps
@10
4
Leg Extension
1 Set
8-12 Reps
@10
5
Straight Leg Calf Raise
3 Sets
8-12 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
8-12 Reps
@10
2
Pec Deck (Machine)
1 Set
12-15 Reps
@10
3
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
4
One Arm Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
5
Mag Grip Lat Pulldown
2 Sets
6-10 Reps
@10
6
T-Bar Row
2 Sets
5-8 Reps
@10
7
Bicep Curl (Cable)
1 Set
1 Set
5-8 Reps
12-15 Reps
@10
@10
Day 2
1
Lying Leg Curl
1 Set
1 Set
5-8 Reps
8-12 Reps
@10
@10
2
Pendulum Squat
2 Sets
5-9 Reps
@10
3
Romanian Deadlift (Dumbbell)
2 Sets
5-10 Reps
@10
4
Leg Extension
1 Set
8-12 Reps
@10
5
Straight Leg Calf Raise
3 Sets
8-12 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
8-12 Reps
@10
2
Pec Deck (Machine)
1 Set
12-15 Reps
@10
3
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
4
One Arm Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
5
Mag Grip Lat Pulldown
2 Sets
6-10 Reps
@10
6
T-Bar Row
2 Sets
5-8 Reps
@10
7
Bicep Curl (Cable)
1 Set
1 Set
5-8 Reps
12-15 Reps
@10
@10
Day 4
1
Lying Leg Curl
1 Set
1 Set
5-8 Reps
8-12 Reps
@10
@10
2
Pendulum Squat
2 Sets
5-9 Reps
@10
3
Romanian Deadlift (Dumbbell)
2 Sets
5-10 Reps
@10
4
Leg Extension
1 Set
8-12 Reps
@10
5
Straight Leg Calf Raise
3 Sets
8-12 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
8-12 Reps
@10
2
Pec Deck (Machine)
1 Set
12-15 Reps
@10
3
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
4
One Arm Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
5
Mag Grip Lat Pulldown
2 Sets
6-10 Reps
@10
6
T-Bar Row
2 Sets
5-8 Reps
@10
7
Bicep Curl (Cable)
1 Set
1 Set
5-8 Reps
12-15 Reps
@10
@10
Day 2
1
Lying Leg Curl
1 Set
1 Set
5-8 Reps
8-12 Reps
@10
@10
2
Pendulum Squat
2 Sets
5-9 Reps
@10
3
Romanian Deadlift (Dumbbell)
2 Sets
5-10 Reps
@10
4
Leg Extension
1 Set
8-12 Reps
@10
5
Straight Leg Calf Raise
3 Sets
8-12 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
8-12 Reps
@10
2
Pec Deck (Machine)
1 Set
12-15 Reps
@10
3
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
4
One Arm Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
5
Mag Grip Lat Pulldown
2 Sets
6-10 Reps
@10
6
T-Bar Row
2 Sets
5-8 Reps
@10
7
Bicep Curl (Cable)
1 Set
1 Set
5-8 Reps
12-15 Reps
@10
@10
Day 4
1
Lying Leg Curl
1 Set
1 Set
5-8 Reps
8-12 Reps
@10
@10
2
Pendulum Squat
2 Sets
5-9 Reps
@10
3
Romanian Deadlift (Dumbbell)
2 Sets
5-10 Reps
@10
4
Leg Extension
1 Set
8-12 Reps
@10
5
Straight Leg Calf Raise
3 Sets
8-12 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
8-12 Reps
@10
2
Pec Deck (Machine)
1 Set
12-15 Reps
@10
3
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
4
One Arm Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
5
Mag Grip Lat Pulldown
2 Sets
6-10 Reps
@10
6
T-Bar Row
2 Sets
5-8 Reps
@10
7
Bicep Curl (Cable)
1 Set
1 Set
5-8 Reps
12-15 Reps
@10
@10
Day 2
1
Lying Leg Curl
1 Set
1 Set
5-8 Reps
8-12 Reps
@10
@10
2
Pendulum Squat
2 Sets
5-9 Reps
@10
3
Romanian Deadlift (Dumbbell)
2 Sets
5-10 Reps
@10
4
Leg Extension
1 Set
8-12 Reps
@10
5
Straight Leg Calf Raise
3 Sets
8-12 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
8-12 Reps
@10
2
Pec Deck (Machine)
1 Set
12-15 Reps
@10
3
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
4
One Arm Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
5
Mag Grip Lat Pulldown
2 Sets
6-10 Reps
@10
6
T-Bar Row
2 Sets
5-8 Reps
@10
7
Bicep Curl (Cable)
1 Set
1 Set
5-8 Reps
12-15 Reps
@10
@10
Day 4
1
Lying Leg Curl
1 Set
1 Set
5-8 Reps
8-12 Reps
@10
@10
2
Pendulum Squat
2 Sets
5-9 Reps
@10
3
Romanian Deadlift (Dumbbell)
2 Sets
5-10 Reps
@10
4
Leg Extension
1 Set
8-12 Reps
@10
5
Straight Leg Calf Raise
3 Sets
8-12 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
8-12 Reps
@10
2
Pec Deck (Machine)
1 Set
12-15 Reps
@10
3
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
4
One Arm Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
5
Mag Grip Lat Pulldown
2 Sets
6-10 Reps
@10
6
T-Bar Row
2 Sets
5-8 Reps
@10
7
Bicep Curl (Cable)
1 Set
1 Set
5-8 Reps
12-15 Reps
@10
@10
Day 2
1
Lying Leg Curl
1 Set
1 Set
5-8 Reps
8-12 Reps
@10
@10
2
Pendulum Squat
2 Sets
5-9 Reps
@10
3
Romanian Deadlift (Dumbbell)
2 Sets
5-10 Reps
@10
4
Leg Extension
1 Set
8-12 Reps
@10
5
Straight Leg Calf Raise
3 Sets
8-12 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
8-12 Reps
@10
2
Pec Deck (Machine)
1 Set
12-15 Reps
@10
3
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
4
One Arm Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
5
Mag Grip Lat Pulldown
2 Sets
6-10 Reps
@10
6
T-Bar Row
2 Sets
5-8 Reps
@10
7
Bicep Curl (Cable)
1 Set
1 Set
5-8 Reps
12-15 Reps
@10
@10
Day 4
1
Lying Leg Curl
1 Set
1 Set
5-8 Reps
8-12 Reps
@10
@10
2
Pendulum Squat
2 Sets
5-9 Reps
@10
3
Romanian Deadlift (Dumbbell)
2 Sets
5-10 Reps
@10
4
Leg Extension
1 Set
8-12 Reps
@10
5
Straight Leg Calf Raise
3 Sets
8-12 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
8-12 Reps
@10
2
Pec Deck (Machine)
1 Set
12-15 Reps
@10
3
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
4
One Arm Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
5
Mag Grip Lat Pulldown
2 Sets
6-10 Reps
@10
6
T-Bar Row
2 Sets
5-8 Reps
@10
7
Bicep Curl (Cable)
1 Set
1 Set
5-8 Reps
12-15 Reps
@10
@10
Day 2
1
Lying Leg Curl
1 Set
1 Set
5-8 Reps
8-12 Reps
@10
@10
2
Pendulum Squat
2 Sets
5-9 Reps
@10
3
Romanian Deadlift (Dumbbell)
2 Sets
5-10 Reps
@10
4
Leg Extension
1 Set
8-12 Reps
@10
5
Straight Leg Calf Raise
3 Sets
8-12 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
8-12 Reps
@10
2
Pec Deck (Machine)
1 Set
12-15 Reps
@10
3
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
4
One Arm Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
5
Mag Grip Lat Pulldown
2 Sets
6-10 Reps
@10
6
T-Bar Row
2 Sets
5-8 Reps
@10
7
Bicep Curl (Cable)
1 Set
1 Set
5-8 Reps
12-15 Reps
@10
@10
Day 4
1
Lying Leg Curl
1 Set
1 Set
5-8 Reps
8-12 Reps
@10
@10
2
Pendulum Squat
2 Sets
5-9 Reps
@10
3
Romanian Deadlift (Dumbbell)
2 Sets
5-10 Reps
@10
4
Leg Extension
1 Set
8-12 Reps
@10
5
Straight Leg Calf Raise
3 Sets
8-12 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
8-12 Reps
@10
2
Pec Deck (Machine)
1 Set
12-15 Reps
@10
3
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
4
One Arm Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
5
Mag Grip Lat Pulldown
2 Sets
6-10 Reps
@10
6
T-Bar Row
2 Sets
5-8 Reps
@10
7
Bicep Curl (Cable)
1 Set
1 Set
5-8 Reps
12-15 Reps
@10
@10
Day 2
1
Lying Leg Curl
1 Set
1 Set
5-8 Reps
8-12 Reps
@10
@10
2
Pendulum Squat
2 Sets
5-9 Reps
@10
3
Romanian Deadlift (Dumbbell)
2 Sets
5-10 Reps
@10
4
Leg Extension
1 Set
8-12 Reps
@10
5
Straight Leg Calf Raise
3 Sets
8-12 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
8-12 Reps
@10
2
Pec Deck (Machine)
1 Set
12-15 Reps
@10
3
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
4
One Arm Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
5
Mag Grip Lat Pulldown
2 Sets
6-10 Reps
@10
6
T-Bar Row
2 Sets
5-8 Reps
@10
7
Bicep Curl (Cable)
1 Set
1 Set
5-8 Reps
12-15 Reps
@10
@10
Day 4
1
Lying Leg Curl
1 Set
1 Set
5-8 Reps
8-12 Reps
@10
@10
2
Pendulum Squat
2 Sets
5-9 Reps
@10
3
Romanian Deadlift (Dumbbell)
2 Sets
5-10 Reps
@10
4
Leg Extension
1 Set
8-12 Reps
@10
5
Straight Leg Calf Raise
3 Sets
8-12 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
8-12 Reps
@10
2
Pec Deck (Machine)
1 Set
12-15 Reps
@10
3
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
4
One Arm Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
5
Mag Grip Lat Pulldown
2 Sets
6-10 Reps
@10
6
T-Bar Row
2 Sets
5-8 Reps
@10
7
Bicep Curl (Cable)
1 Set
1 Set
5-8 Reps
12-15 Reps
@10
@10
Day 2
1
Lying Leg Curl
1 Set
1 Set
5-8 Reps
8-12 Reps
@10
@10
2
Pendulum Squat
2 Sets
5-9 Reps
@10
3
Romanian Deadlift (Dumbbell)
2 Sets
5-10 Reps
@10
4
Leg Extension
1 Set
8-12 Reps
@10
5
Straight Leg Calf Raise
3 Sets
8-12 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
8-12 Reps
@10
2
Pec Deck (Machine)
1 Set
12-15 Reps
@10
3
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
4
One Arm Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
5
Mag Grip Lat Pulldown
2 Sets
6-10 Reps
@10
6
T-Bar Row
2 Sets
5-8 Reps
@10
7
Bicep Curl (Cable)
1 Set
1 Set
5-8 Reps
12-15 Reps
@10
@10
Day 4
1
Lying Leg Curl
1 Set
1 Set
5-8 Reps
8-12 Reps
@10
@10
2
Pendulum Squat
2 Sets
5-9 Reps
@10
3
Romanian Deadlift (Dumbbell)
2 Sets
5-10 Reps
@10
4
Leg Extension
1 Set
8-12 Reps
@10
5
Straight Leg Calf Raise
3 Sets
8-12 Reps
@10