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We getting big with this one
by Yunogains
1 athletes joined
Program Description
Get big and strong
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
May 02, 2024 03:28
Last Edited
May 27, 2024 07:10
down_app
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
4-8 Reps
2
Seated Row (Cable)
3 Sets
4-8 Reps
3
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
4
Hammer Curl
3 Sets
6-10 Reps
5
Pec Fly (Dumbbell)
3 Sets
10-15 Reps
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
7
Lateral Raise (Cable)
3 Sets
8-12 Reps
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
2A
Barbell Row
3 Sets
4-8 Reps
2B
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
3
French Press
3 Sets
8-14 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5A
Bicep Curl (EZ Bar)
4 Sets
6-10 Reps
5B
Wrist Curls
4 Sets
10-15 Reps
6A
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
6B
Shrug (Dumbbell)
3 Sets
AMRAP
Day 2
1
Squat (Barbell)
3 Sets
3-6 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Walking Lunge (Dumbbell)
3 Sets
AMRAP
4
Seated Calf Raise
3 Sets
10-15 Reps
5
Leg Extension
2 Sets
AMRAP
Day 4
1
Hack Squat
4 Sets
6-10 Reps
2
Glute Bridge (Barbell)
4 Sets
8-12 Reps
3
Hamstring Curl
4 Sets
6-10 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
4-8 Reps
2
Seated Row (Cable)
3 Sets
4-8 Reps
3
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
4
Hammer Curl
3 Sets
6-10 Reps
5
Pec Fly (Dumbbell)
3 Sets
10-15 Reps
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
7
Lateral Raise (Cable)
3 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
3 Sets
3-6 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Walking Lunge (Dumbbell)
3 Sets
AMRAP
4
Seated Calf Raise
3 Sets
10-15 Reps
5
Leg Extension
2 Sets
AMRAP
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
2A
Barbell Row
3 Sets
4-8 Reps
2B
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
3
French Press
3 Sets
8-14 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5A
Bicep Curl (EZ Bar)
4 Sets
6-10 Reps
5B
Wrist Curls
4 Sets
10-15 Reps
6A
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
6B
Shrug (Dumbbell)
3 Sets
AMRAP
Day 4
1
Hack Squat
4 Sets
6-10 Reps
2
Glute Bridge (Barbell)
4 Sets
8-12 Reps
3
Hamstring Curl
4 Sets
6-10 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
4-8 Reps
2
Seated Row (Cable)
3 Sets
4-8 Reps
3
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
4
Hammer Curl
3 Sets
6-10 Reps
5
Pec Fly (Dumbbell)
3 Sets
10-15 Reps
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
7
Lateral Raise (Cable)
3 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
3 Sets
3-6 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Walking Lunge (Dumbbell)
3 Sets
AMRAP
4
Seated Calf Raise
3 Sets
10-15 Reps
5
Leg Extension
2 Sets
AMRAP
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
2A
Barbell Row
3 Sets
4-8 Reps
2B
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
3
French Press
3 Sets
8-14 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5A
Bicep Curl (EZ Bar)
4 Sets
6-10 Reps
5B
Wrist Curls
4 Sets
10-15 Reps
6A
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
6B
Shrug (Dumbbell)
3 Sets
AMRAP
Day 4
1
Hack Squat
4 Sets
6-10 Reps
2
Glute Bridge (Barbell)
4 Sets
8-12 Reps
3
Hamstring Curl
4 Sets
6-10 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
4-8 Reps
2
Seated Row (Cable)
3 Sets
4-8 Reps
3
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
4
Hammer Curl
3 Sets
6-10 Reps
5
Pec Fly (Dumbbell)
3 Sets
10-15 Reps
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
7
Lateral Raise (Cable)
3 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
3 Sets
3-6 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Walking Lunge (Dumbbell)
3 Sets
AMRAP
4
Seated Calf Raise
3 Sets
10-15 Reps
5
Leg Extension
2 Sets
AMRAP
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
2A
Barbell Row
3 Sets
4-8 Reps
2B
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
3
French Press
3 Sets
8-14 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5A
Bicep Curl (EZ Bar)
4 Sets
6-10 Reps
5B
Wrist Curls
4 Sets
10-15 Reps
6A
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
6B
Shrug (Dumbbell)
3 Sets
AMRAP
Day 4
1
Hack Squat
4 Sets
6-10 Reps
2
Glute Bridge (Barbell)
4 Sets
8-12 Reps
3
Hamstring Curl
4 Sets
6-10 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
4-8 Reps
2
Seated Row (Cable)
3 Sets
4-8 Reps
3
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
4
Hammer Curl
3 Sets
6-10 Reps
5
Pec Fly (Dumbbell)
3 Sets
10-15 Reps
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
7
Lateral Raise (Cable)
3 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
3 Sets
3-6 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Walking Lunge (Dumbbell)
3 Sets
AMRAP
4
Seated Calf Raise
3 Sets
10-15 Reps
5
Leg Extension
2 Sets
AMRAP
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
2A
Barbell Row
3 Sets
4-8 Reps
2B
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
3
French Press
3 Sets
8-14 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5A
Bicep Curl (EZ Bar)
4 Sets
6-10 Reps
5B
Wrist Curls
4 Sets
10-15 Reps
6A
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
6B
Shrug (Dumbbell)
3 Sets
AMRAP
Day 4
1
Hack Squat
4 Sets
6-10 Reps
2
Glute Bridge (Barbell)
4 Sets
8-12 Reps
3
Hamstring Curl
4 Sets
6-10 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
4-8 Reps
2
Seated Row (Cable)
3 Sets
4-8 Reps
3
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
4
Hammer Curl
3 Sets
6-10 Reps
5
Pec Fly (Dumbbell)
3 Sets
10-15 Reps
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
7
Lateral Raise (Cable)
3 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
3 Sets
3-6 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Walking Lunge (Dumbbell)
3 Sets
AMRAP
4
Seated Calf Raise
3 Sets
10-15 Reps
5
Leg Extension
2 Sets
AMRAP
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
2A
Barbell Row
3 Sets
4-8 Reps
2B
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
3
French Press
3 Sets
8-14 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5A
Bicep Curl (EZ Bar)
4 Sets
6-10 Reps
5B
Wrist Curls
4 Sets
10-15 Reps
6A
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
6B
Shrug (Dumbbell)
3 Sets
AMRAP
Day 4
1
Hack Squat
4 Sets
6-10 Reps
2
Glute Bridge (Barbell)
4 Sets
8-12 Reps
3
Hamstring Curl
4 Sets
6-10 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
4-8 Reps
2
Seated Row (Cable)
3 Sets
4-8 Reps
3
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
4
Hammer Curl
3 Sets
6-10 Reps
5
Pec Fly (Dumbbell)
3 Sets
10-15 Reps
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
7
Lateral Raise (Cable)
3 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
3 Sets
3-6 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Walking Lunge (Dumbbell)
3 Sets
AMRAP
4
Seated Calf Raise
3 Sets
10-15 Reps
5
Leg Extension
2 Sets
AMRAP
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
2A
Barbell Row
3 Sets
4-8 Reps
2B
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
3
French Press
3 Sets
8-14 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5A
Bicep Curl (EZ Bar)
4 Sets
6-10 Reps
5B
Wrist Curls
4 Sets
10-15 Reps
6A
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
6B
Shrug (Dumbbell)
3 Sets
AMRAP
Day 4
1
Hack Squat
4 Sets
6-10 Reps
2
Glute Bridge (Barbell)
4 Sets
8-12 Reps
3
Hamstring Curl
4 Sets
6-10 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
4-8 Reps
2
Seated Row (Cable)
3 Sets
4-8 Reps
3
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
4
Hammer Curl
3 Sets
6-10 Reps
5
Pec Fly (Dumbbell)
3 Sets
10-15 Reps
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
7
Lateral Raise (Cable)
3 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
3 Sets
3-6 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Walking Lunge (Dumbbell)
3 Sets
AMRAP
4
Seated Calf Raise
3 Sets
10-15 Reps
5
Leg Extension
2 Sets
AMRAP
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
2A
Barbell Row
3 Sets
4-8 Reps
2B
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
3
French Press
3 Sets
8-14 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5A
Bicep Curl (EZ Bar)
4 Sets
6-10 Reps
5B
Wrist Curls
4 Sets
10-15 Reps
6A
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
6B
Shrug (Dumbbell)
3 Sets
AMRAP
Day 4
1
Hack Squat
4 Sets
6-10 Reps
2
Glute Bridge (Barbell)
4 Sets
8-12 Reps
3
Hamstring Curl
4 Sets
6-10 Reps