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Wanna get buff, kid?
by Takahiro T.
8 athletes joined
Program Description
The following program may positively affect your ability to achieve massive gainz. For real, fellas. Hands down. If you have at least 4 years of gym experience and you want to elevate your gains to the next level, this program might be the right choice for you. Does it guarantee to work for you? I don't know, man. You have to try it, so you can tell me if it works for you. But I recommend you to be in a caloric surplus. This routine might not work if you are cutting or considering cutting while you are in the middle of the program. I'm just a meathead and love lifting in the gym. So i came up with this program. A 5 Days Upper-Lower Push-Pull-Legs Split for the intermediate gym-bro. Possible schedule: • Monday: Upper Body • Tuesday: Lower Body • Thursday: Push Day • Friday: Pull Day • Saturday: Leg Day If you are brave, you can go ham and work out from Monday to Friday too. It's your choice. If you are not able to do the exercise in the program due to limited access or the machines are not available in your gym, then seek an alternative. Like barbells instead of dumbells or smith machine squats instead of barbell squats. Be creative and make use of your time, man. You got this. It might be a ton of volume for some. It might be too little for the other half. I don't care. Have fun.
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
70 minutes
Created
Feb 02, 2024 07:37
Last Edited
May 08, 2024 02:37
down_app
Week 1
1 / 5 Weeks
Day 1
1A
Bench Press (Dumbbell)
3 Sets
6-8 Reps
1B
Dumbbell Row
3 Sets
10-12 Reps
2A
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
2B
Lateral Raise (Cable)
4 Sets
14-16 Reps
2C
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
3A
Chest Fly (Cable)
3 Sets
14-16 Reps
3B
Lat Pulldown
3 Sets
6-10 Reps
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2B
Seated Calf Raise
3 Sets
15-20 Reps
3
Abs Crunch (Weighted)
3 Sets
12-15 Reps
4A
Leg Extension
3 Sets
10-12 Reps
4B
Leg Curl
3 Sets
12-14 Reps
Day 3
1
Dip (Weighted)
4 Sets
4-8 Reps
2A
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
2B
Reverse Wrist Curl (Dumbbell)
3 Sets
15-20 Reps
3A
Bench Press (Smith Machine)
3 Sets
10-12 Reps
3B
JM Press
3 Sets
12-14 Reps
4A
Tricep Pushdown (Cable)
3 Sets
12-14 Reps
4B
One Arm Lateral Raise (Cable)
3 Sets
12-16 Reps
Day 4
1
Pull-Up (Weighted)
4 Sets
4-8 Reps
2A
Seated Dumbbell Curl
3 Sets
8-10 Reps
2B
Rear Delt Fly (Dumbbell)
3 Sets
14-16 Reps
2C
Wrist Curls
3 Sets
14-16 Reps
3A
Seated Row (Cable)
3 Sets
8-12 Reps
3B
Lat Prayer
3 Sets
12-14 Reps
4
Preacher Curl (Barbell)
3 Sets
10-12 Reps
Day 5
1
Squat (Smith Machine)
3 Sets
12-14 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2B
Seated Calf Raise
3 Sets
15-20 Reps
3
Abs Crunch (Weighted)
3 Sets
12-15 Reps
4A
Leg Curl
3 Sets
12-14 Reps
4B
Leg Extension
3 Sets
10-12 Reps
4C
Sissy Squat
3 Sets
AMRAP
Day 1
1A
Bench Press (Dumbbell)
3 Sets
6-8 Reps
1B
Dumbbell Row
3 Sets
10-12 Reps
2A
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
2B
Lateral Raise (Cable)
4 Sets
14-16 Reps
2C
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
3A
Chest Fly (Cable)
3 Sets
14-16 Reps
3B
Lat Pulldown
3 Sets
6-10 Reps
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2B
Seated Calf Raise
3 Sets
15-20 Reps
3
Abs Crunch (Weighted)
3 Sets
12-15 Reps
4A
Leg Extension
3 Sets
10-12 Reps
4B
Leg Curl
3 Sets
12-14 Reps
Day 3
1
Dip (Weighted)
4 Sets
4-8 Reps
2A
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
2B
Reverse Wrist Curl (Dumbbell)
3 Sets
15-20 Reps
3A
Bench Press (Smith Machine)
3 Sets
10-12 Reps
3B
JM Press
3 Sets
12-14 Reps
4A
Tricep Pushdown (Cable)
3 Sets
12-14 Reps
4B
One Arm Lateral Raise (Cable)
3 Sets
12-16 Reps
Day 4
1
Pull-Up (Weighted)
4 Sets
4-8 Reps
2A
Seated Dumbbell Curl
3 Sets
8-10 Reps
2B
Rear Delt Fly (Dumbbell)
3 Sets
14-16 Reps
2C
Wrist Curls
3 Sets
14-16 Reps
3A
Seated Row (Cable)
3 Sets
8-12 Reps
3B
Lat Prayer
3 Sets
12-14 Reps
4
Preacher Curl (Barbell)
3 Sets
10-12 Reps
Day 5
1
Squat (Smith Machine)
3 Sets
12-14 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2B
Seated Calf Raise
3 Sets
15-20 Reps
3
Abs Crunch (Weighted)
3 Sets
12-15 Reps
4A
Leg Curl
3 Sets
12-14 Reps
4B
Leg Extension
3 Sets
10-12 Reps
4C
Sissy Squat
3 Sets
AMRAP
Day 1
1A
Bench Press (Dumbbell)
3 Sets
6-8 Reps
1B
Dumbbell Row
3 Sets
10-12 Reps
2A
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
2B
Lateral Raise (Cable)
4 Sets
14-16 Reps
2C
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
3A
Chest Fly (Cable)
3 Sets
14-16 Reps
3B
Lat Pulldown
3 Sets
6-10 Reps
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2B
Seated Calf Raise
3 Sets
15-20 Reps
3
Abs Crunch (Weighted)
3 Sets
12-15 Reps
4A
Leg Extension
3 Sets
10-12 Reps
4B
Leg Curl
3 Sets
12-14 Reps
Day 3
1
Dip (Weighted)
4 Sets
4-8 Reps
2A
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
2B
Reverse Wrist Curl (Dumbbell)
3 Sets
15-20 Reps
3A
Bench Press (Smith Machine)
3 Sets
10-12 Reps
3B
JM Press
3 Sets
12-14 Reps
4A
Tricep Pushdown (Cable)
3 Sets
12-14 Reps
4B
One Arm Lateral Raise (Cable)
3 Sets
12-16 Reps
Day 4
1
Pull-Up (Weighted)
4 Sets
4-8 Reps
2A
Seated Dumbbell Curl
3 Sets
8-10 Reps
2B
Rear Delt Fly (Dumbbell)
3 Sets
14-16 Reps
2C
Wrist Curls
3 Sets
14-16 Reps
3A
Seated Row (Cable)
3 Sets
8-12 Reps
3B
Lat Prayer
3 Sets
12-14 Reps
4
Preacher Curl (Barbell)
3 Sets
10-12 Reps
Day 5
1
Squat (Smith Machine)
3 Sets
12-14 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2B
Seated Calf Raise
3 Sets
15-20 Reps
3
Abs Crunch (Weighted)
3 Sets
12-15 Reps
4A
Leg Curl
3 Sets
12-14 Reps
4B
Leg Extension
3 Sets
10-12 Reps
4C
Sissy Squat
3 Sets
AMRAP
Day 1
1A
Bench Press (Dumbbell)
3 Sets
6-8 Reps
1B
Dumbbell Row
3 Sets
10-12 Reps
2A
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
2B
Lateral Raise (Cable)
4 Sets
14-16 Reps
2C
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
3A
Chest Fly (Cable)
3 Sets
14-16 Reps
3B
Lat Pulldown
3 Sets
6-10 Reps
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2B
Seated Calf Raise
3 Sets
15-20 Reps
3
Abs Crunch (Weighted)
3 Sets
12-15 Reps
4A
Leg Extension
3 Sets
10-12 Reps
4B
Leg Curl
3 Sets
12-14 Reps
Day 3
1
Dip (Weighted)
4 Sets
4-8 Reps
2A
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
2B
Reverse Wrist Curl (Dumbbell)
3 Sets
15-20 Reps
3A
Bench Press (Smith Machine)
3 Sets
10-12 Reps
3B
JM Press
3 Sets
12-14 Reps
4A
Tricep Pushdown (Cable)
3 Sets
12-14 Reps
4B
One Arm Lateral Raise (Cable)
3 Sets
12-16 Reps
Day 4
1
Pull-Up (Weighted)
4 Sets
4-8 Reps
2A
Seated Dumbbell Curl
3 Sets
8-10 Reps
2B
Rear Delt Fly (Dumbbell)
3 Sets
14-16 Reps
2C
Wrist Curls
3 Sets
14-16 Reps
3A
Seated Row (Cable)
3 Sets
8-12 Reps
3B
Lat Prayer
3 Sets
12-14 Reps
4
Preacher Curl (Barbell)
3 Sets
10-12 Reps
Day 5
1
Squat (Smith Machine)
3 Sets
12-14 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2B
Seated Calf Raise
3 Sets
15-20 Reps
3
Abs Crunch (Weighted)
3 Sets
12-15 Reps
4A
Leg Curl
3 Sets
12-14 Reps
4B
Leg Extension
3 Sets
10-12 Reps
4C
Sissy Squat
3 Sets
AMRAP
Day 1
1A
Bench Press (Dumbbell)
3 Sets
6-8 Reps
1B
Dumbbell Row
3 Sets
10-12 Reps
2A
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
2B
Lateral Raise (Cable)
4 Sets
14-16 Reps
2C
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
3A
Chest Fly (Cable)
3 Sets
14-16 Reps
3B
Lat Pulldown
3 Sets
6-10 Reps
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2B
Seated Calf Raise
3 Sets
15-20 Reps
3
Abs Crunch (Weighted)
3 Sets
12-15 Reps
4A
Leg Extension
3 Sets
10-12 Reps
4B
Leg Curl
3 Sets
12-14 Reps
Day 3
1
Dip (Weighted)
4 Sets
4-8 Reps
2A
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
2B
Reverse Wrist Curl (Dumbbell)
3 Sets
15-20 Reps
3A
Bench Press (Smith Machine)
3 Sets
10-12 Reps
3B
JM Press
3 Sets
12-14 Reps
4A
Tricep Pushdown (Cable)
3 Sets
12-14 Reps
4B
One Arm Lateral Raise (Cable)
3 Sets
12-16 Reps
Day 4
1
Pull-Up (Weighted)
4 Sets
4-8 Reps
2A
Seated Dumbbell Curl
3 Sets
8-10 Reps
2B
Rear Delt Fly (Dumbbell)
3 Sets
14-16 Reps
2C
Wrist Curls
3 Sets
14-16 Reps
3A
Seated Row (Cable)
3 Sets
8-12 Reps
3B
Lat Prayer
3 Sets
12-14 Reps
4
Preacher Curl (Barbell)
3 Sets
10-12 Reps
Day 5
1
Squat (Smith Machine)
3 Sets
12-14 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2B
Seated Calf Raise
3 Sets
15-20 Reps
3
Abs Crunch (Weighted)
3 Sets
12-15 Reps
4A
Leg Curl
3 Sets
12-14 Reps
4B
Leg Extension
3 Sets
10-12 Reps
4C
Sissy Squat
3 Sets
AMRAP