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waya!
by Lluvia
1 athletes joined
Program Description
getting jacked and strong
Program Overview
Level
Beginner, Novice, Intermediate, Advanced
Goal
Powerbuilding, Bodybuilding, Powerlifting, Muscle & Sculpting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Jan 05, 2024 02:45
Last Edited
May 07, 2024 02:25
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Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
2 Sets
8 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9
3
Leg Extension
3 Sets
10 Reps
@9.5
4
Standing Calf Raise
3 Sets
10 Reps
@9.5
Day 6
1
Walk
1 Set
30 mins
@6
Day 7
1
Walk
1 Set
30 mins
@6
Day 4
1
Squat (Barbell)
2 Sets
12 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
15 Reps
@8
3
Leg Extension
3 Sets
12 Reps
@9
4
Standing Calf Raise
3 Sets
20 Reps
@9.5
Day 5
1
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
2
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
3
Chin-Up (Weighted)
2 Sets
8 Reps
@8
4
Dip (Weighted)
2 Sets
8 Reps
@8
5
Face Pull
3 Sets
12 Reps
@8
6
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@8
Day 2
1
Incline Bench Press (Barbell)
2 Sets
8 Reps
@9
2
Tricep Pushdown (Cable)
3 Sets
8 Reps
@9
3
Dip (Weighted)
2 Sets
5 Reps
@9.5
4
Upright Row (Barbell)
3 Sets
8 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@9
Day 3
1
Pull-Up (Weighted)
2 Sets
5 Reps
@9
2
Bicep Curl (Barbell)
3 Sets
8 Reps
@9.5
3
Seated Row (Cable)
3 Sets
10 Reps
@9
4
Upright Row (Barbell)
2 Sets
8 Reps
@9
5
Face Pull
3 Sets
10 Reps
@8.5
Day 1
1
Squat (Barbell)
2 Sets
8 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9
3
Leg Extension
3 Sets
10 Reps
@9.5
4
Standing Calf Raise
3 Sets
10 Reps
@9.5
Day 2
1
Incline Bench Press (Barbell)
2 Sets
8 Reps
@9
2
Tricep Pushdown (Cable)
3 Sets
8 Reps
@9
3
Dip (Weighted)
2 Sets
5 Reps
@9.5
4
Upright Row (Barbell)
3 Sets
8 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@9
Day 3
1
Pull-Up (Weighted)
2 Sets
5 Reps
@9
2
Bicep Curl (Barbell)
3 Sets
8 Reps
@9.5
3
Seated Row (Cable)
3 Sets
10 Reps
@9
4
Upright Row (Barbell)
2 Sets
8 Reps
@9
5
Face Pull
3 Sets
10 Reps
@8.5
Day 4
1
Squat (Barbell)
2 Sets
12 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
15 Reps
@8
3
Leg Extension
3 Sets
12 Reps
@9
4
Standing Calf Raise
3 Sets
20 Reps
@9.5
Day 5
1
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
2
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
3
Chin-Up (Weighted)
2 Sets
8 Reps
@8
4
Dip (Weighted)
2 Sets
8 Reps
@8
5
Face Pull
3 Sets
12 Reps
@8
6
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@8
Day 6
1
Walk
1 Set
30 mins
@6
Day 7
1
Walk
1 Set
30 mins
@6
Day 1
1
Squat (Barbell)
2 Sets
8 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9
3
Leg Extension
3 Sets
10 Reps
@9.5
4
Standing Calf Raise
3 Sets
10 Reps
@9.5
Day 2
1
Incline Bench Press (Barbell)
2 Sets
8 Reps
@9
2
Tricep Pushdown (Cable)
3 Sets
8 Reps
@9
3
Dip (Weighted)
2 Sets
5 Reps
@9.5
4
Upright Row (Barbell)
3 Sets
8 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@9
Day 3
1
Pull-Up (Weighted)
2 Sets
5 Reps
@9
2
Bicep Curl (Barbell)
3 Sets
8 Reps
@9.5
3
Seated Row (Cable)
3 Sets
10 Reps
@9
4
Upright Row (Barbell)
2 Sets
8 Reps
@9
5
Face Pull
3 Sets
10 Reps
@8.5
Day 4
1
Squat (Barbell)
2 Sets
12 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
15 Reps
@8
3
Leg Extension
3 Sets
12 Reps
@9
4
Standing Calf Raise
3 Sets
20 Reps
@9.5
Day 5
1
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
2
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
3
Chin-Up (Weighted)
2 Sets
8 Reps
@8
4
Dip (Weighted)
2 Sets
8 Reps
@8
5
Face Pull
3 Sets
12 Reps
@8
6
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@8
Day 6
1
Walk
1 Set
30 mins
@6
Day 7
1
Walk
1 Set
30 mins
@6
Day 1
1
Squat (Barbell)
2 Sets
8 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9
3
Leg Extension
3 Sets
10 Reps
@9.5
4
Standing Calf Raise
3 Sets
10 Reps
@9.5
Day 2
1
Incline Bench Press (Barbell)
2 Sets
8 Reps
@9
2
Tricep Pushdown (Cable)
3 Sets
8 Reps
@9
3
Dip (Weighted)
2 Sets
5 Reps
@9.5
4
Upright Row (Barbell)
3 Sets
8 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@9
Day 3
1
Pull-Up (Weighted)
2 Sets
5 Reps
@9
2
Bicep Curl (Barbell)
3 Sets
8 Reps
@9.5
3
Seated Row (Cable)
3 Sets
10 Reps
@9
4
Upright Row (Barbell)
2 Sets
8 Reps
@9
5
Face Pull
3 Sets
10 Reps
@8.5
Day 4
1
Squat (Barbell)
2 Sets
12 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
15 Reps
@8
3
Leg Extension
3 Sets
12 Reps
@9
4
Standing Calf Raise
3 Sets
20 Reps
@9.5
Day 5
1
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
2
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
3
Chin-Up (Weighted)
2 Sets
8 Reps
@8
4
Dip (Weighted)
2 Sets
8 Reps
@8
5
Face Pull
3 Sets
12 Reps
@8
6
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@8
Day 6
1
Walk
1 Set
30 mins
@6
Day 7
1
Walk
1 Set
30 mins
@6