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vitruvian man
by Angel F.
1 athletes joined
Program Description
Build hypertrophy for lacking body parts
Program Overview
Level
Novice, Beginner, Intermediate, Advanced
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
80 minutes
Created
Mar 16, 2024 11:34
Last Edited
May 07, 2024 10:24
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Week 1
1 / 5 Weeks
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
@10
2
Leg Extension
2 Sets
2 Sets
12 Reps
10 Reps
@8
@8
3
Sumo Deadlift (Barbell)
3 Sets
10 Reps
@10
4
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@8
5
Standing Calf Raise
4 Sets
12 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@9.5
2
Chest Fly (Machine)
2 Sets
12 Reps
@9
3
Push Up
2 Sets
12 Reps
@10
4
Barbell Row
3 Sets
10 Reps
@10
5
Lat Pulldown
2 Sets
12 Reps
@8.5
6
Chin-Up (Weighted)
2 Sets
15 Reps
@9
7
Seated Calf Raise
4 Sets
12 Reps
@10
Day 4
1
Cable Crunch
4 Sets
20 Reps
@8
Day 5
1
Bench Press (Barbell)
3 Sets
12 Reps
@7
2
Chest Fly (Machine)
1 Set
1 Set
15 Reps
12 Reps
@6
@6
3
Push Up
2 Sets
12 Reps
@6
4
Barbell Row
3 Sets
12 Reps
@7
5
Lat Pulldown
2 Sets
15 Reps
@6
6
Chin-Up (Weighted)
2 Sets
20 Reps
@6
Day 7
1
Cable Crunch
4 Sets
20 Reps
@8
Day 2
1
Hammer Curl
6 Sets
10 Reps
@10
2
Tricep Rope Push Down (Cable)
6 Sets
10 Reps
@10
3
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@10
4
Shrug (Dumbbell)
4 Sets
10 Reps
@10
5
Wrist Curls
4 Sets
12 Reps
@9
Day 6
1
Hammer Curl
6 Sets
12 Reps
@8
2
Tricep Rope Push Down (Cable)
6 Sets
12 Reps
@8
3
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
4
Shrug (Dumbbell)
4 Sets
15 Reps
@8
5
Wrist Curls
4 Sets
15 Reps
@8
6
Seated Calf Raise
4 Sets
20 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@9.5
2
Chest Fly (Machine)
2 Sets
12 Reps
@9
3
Push Up
2 Sets
12 Reps
@10
4
Barbell Row
3 Sets
10 Reps
@10
5
Lat Pulldown
2 Sets
12 Reps
@8.5
6
Chin-Up (Weighted)
2 Sets
15 Reps
@9
7
Seated Calf Raise
4 Sets
12 Reps
@10
Day 2
1
Hammer Curl
6 Sets
10 Reps
@10
2
Tricep Rope Push Down (Cable)
6 Sets
10 Reps
@10
3
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@10
4
Shrug (Dumbbell)
4 Sets
10 Reps
@10
5
Wrist Curls
4 Sets
12 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
@10
2
Leg Extension
2 Sets
2 Sets
12 Reps
10 Reps
@8
@8
3
Sumo Deadlift (Barbell)
3 Sets
10 Reps
@10
4
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@8
5
Standing Calf Raise
4 Sets
12 Reps
@9
Day 4
1
Cable Crunch
4 Sets
20 Reps
@8
Day 5
1
Bench Press (Barbell)
3 Sets
12 Reps
@7
2
Chest Fly (Machine)
1 Set
1 Set
15 Reps
12 Reps
@6
@6
3
Push Up
2 Sets
12 Reps
@6
4
Barbell Row
3 Sets
12 Reps
@7
5
Lat Pulldown
2 Sets
15 Reps
@6
6
Chin-Up (Weighted)
2 Sets
20 Reps
@6
Day 6
1
Hammer Curl
6 Sets
12 Reps
@8
2
Tricep Rope Push Down (Cable)
6 Sets
12 Reps
@8
3
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
4
Shrug (Dumbbell)
4 Sets
15 Reps
@8
5
Wrist Curls
4 Sets
15 Reps
@8
6
Seated Calf Raise
4 Sets
20 Reps
@8
Day 7
1
Cable Crunch
4 Sets
20 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@9.5
2
Chest Fly (Machine)
2 Sets
12 Reps
@9
3
Push Up
2 Sets
12 Reps
@10
4
Barbell Row
3 Sets
10 Reps
@10
5
Lat Pulldown
2 Sets
12 Reps
@8.5
6
Chin-Up (Weighted)
2 Sets
15 Reps
@9
7
Seated Calf Raise
4 Sets
12 Reps
@10
Day 2
1
Hammer Curl
6 Sets
10 Reps
@10
2
Tricep Rope Push Down (Cable)
6 Sets
10 Reps
@10
3
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@10
4
Shrug (Dumbbell)
4 Sets
10 Reps
@10
5
Wrist Curls
4 Sets
12 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
@10
2
Leg Extension
2 Sets
2 Sets
12 Reps
10 Reps
@8
@8
3
Sumo Deadlift (Barbell)
3 Sets
10 Reps
@10
4
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@8
5
Standing Calf Raise
4 Sets
12 Reps
@9
Day 4
1
Cable Crunch
4 Sets
20 Reps
@8
Day 5
1
Bench Press (Barbell)
3 Sets
12 Reps
@7
2
Chest Fly (Machine)
1 Set
1 Set
15 Reps
12 Reps
@6
@6
3
Push Up
2 Sets
12 Reps
@6
4
Barbell Row
3 Sets
12 Reps
@7
5
Lat Pulldown
2 Sets
15 Reps
@6
6
Chin-Up (Weighted)
2 Sets
20 Reps
@6
Day 6
1
Hammer Curl
6 Sets
12 Reps
@8
2
Tricep Rope Push Down (Cable)
6 Sets
12 Reps
@8
3
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
4
Shrug (Dumbbell)
4 Sets
15 Reps
@8
5
Wrist Curls
4 Sets
15 Reps
@8
6
Seated Calf Raise
4 Sets
20 Reps
@8
Day 7
1
Cable Crunch
4 Sets
20 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@9.5
2
Chest Fly (Machine)
2 Sets
12 Reps
@9
3
Push Up
2 Sets
12 Reps
@10
4
Barbell Row
3 Sets
10 Reps
@10
5
Lat Pulldown
2 Sets
12 Reps
@8.5
6
Chin-Up (Weighted)
2 Sets
15 Reps
@9
7
Seated Calf Raise
4 Sets
12 Reps
@10
Day 2
1
Hammer Curl
6 Sets
10 Reps
@10
2
Tricep Rope Push Down (Cable)
6 Sets
10 Reps
@10
3
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@10
4
Shrug (Dumbbell)
4 Sets
10 Reps
@10
5
Wrist Curls
4 Sets
12 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
@10
2
Leg Extension
2 Sets
2 Sets
12 Reps
10 Reps
@8
@8
3
Sumo Deadlift (Barbell)
3 Sets
10 Reps
@10
4
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@8
5
Standing Calf Raise
4 Sets
12 Reps
@9
Day 4
1
Cable Crunch
4 Sets
20 Reps
@8
Day 5
1
Bench Press (Barbell)
3 Sets
12 Reps
@7
2
Chest Fly (Machine)
1 Set
1 Set
15 Reps
12 Reps
@6
@6
3
Push Up
2 Sets
12 Reps
@6
4
Barbell Row
3 Sets
12 Reps
@7
5
Lat Pulldown
2 Sets
15 Reps
@6
6
Chin-Up (Weighted)
2 Sets
20 Reps
@6
Day 6
1
Hammer Curl
6 Sets
12 Reps
@8
2
Tricep Rope Push Down (Cable)
6 Sets
12 Reps
@8
3
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
4
Shrug (Dumbbell)
4 Sets
15 Reps
@8
5
Wrist Curls
4 Sets
15 Reps
@8
6
Seated Calf Raise
4 Sets
20 Reps
@8
Day 7
1
Cable Crunch
4 Sets
20 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@9.5
2
Chest Fly (Machine)
2 Sets
12 Reps
@9
3
Push Up
2 Sets
12 Reps
@10
4
Barbell Row
3 Sets
10 Reps
@10
5
Lat Pulldown
2 Sets
12 Reps
@8.5
6
Chin-Up (Weighted)
2 Sets
15 Reps
@9
7
Seated Calf Raise
4 Sets
12 Reps
@10
Day 2
1
Hammer Curl
6 Sets
10 Reps
@10
2
Tricep Rope Push Down (Cable)
6 Sets
10 Reps
@10
3
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@10
4
Shrug (Dumbbell)
4 Sets
10 Reps
@10
5
Wrist Curls
4 Sets
12 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
@10
2
Leg Extension
2 Sets
2 Sets
12 Reps
10 Reps
@8
@8
3
Sumo Deadlift (Barbell)
3 Sets
10 Reps
@10
4
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@8
5
Standing Calf Raise
4 Sets
12 Reps
@9
Day 4
1
Cable Crunch
4 Sets
20 Reps
@8
Day 5
1
Bench Press (Barbell)
3 Sets
12 Reps
@7
2
Chest Fly (Machine)
1 Set
1 Set
15 Reps
12 Reps
@6
@6
3
Push Up
2 Sets
12 Reps
@6
4
Barbell Row
3 Sets
12 Reps
@7
5
Lat Pulldown
2 Sets
15 Reps
@6
6
Chin-Up (Weighted)
2 Sets
20 Reps
@6
Day 6
1
Hammer Curl
6 Sets
12 Reps
@8
2
Tricep Rope Push Down (Cable)
6 Sets
12 Reps
@8
3
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
4
Shrug (Dumbbell)
4 Sets
15 Reps
@8
5
Wrist Curls
4 Sets
15 Reps
@8
6
Seated Calf Raise
4 Sets
20 Reps
@8
Day 7
1
Cable Crunch
4 Sets
20 Reps
@8