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Weekday Workout
by Jay
3 athletes joined
Program Description
Home workout, goal is to go 90kg from 95kg
Program Overview
Level
Beginner, Novice
Goal
Bodyweight Fitness, Muscle & Sculpting
Equipment
At Home
Program Length
4 weeks
Time Per Workout
120 minutes
Created
Apr 21, 2024 08:01
Last Edited
May 14, 2024 03:15
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Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Wide Grip)
3 Sets
10 Reps
@9.5
2
Pec Fly (Dumbbell)
3 Sets
10 Reps
@9.5
3
Pullover (Dumbbell)
3 Sets
10 Reps
@9.5
4
Push Up (Knees)
3 Sets
10 Reps
@9.5
Day 2
1
Overhead Press (Barbell)
3 Sets
10 Reps
@9.5
2
Front Raise
3 Sets
10 Reps
@9.5
3
Upright Row (Barbell)
3 Sets
10 Reps
@9.5
4
Rear Delt Row
3 Sets
10 Reps
@9.5
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9.5
Day 3
1
Hammer Curl
3 Sets
10 Reps
@9.5
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@9.5
3
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@9.5
4
Skull Crusher
3 Sets
10 Reps
@9.5
5
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
@9.5
6
Wrist Curls
3 Sets
15 Reps
@9.5
Day 4
1
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@9.5
2
Squat (Dumbbell)
3 Sets
12 Reps
@9.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@9.5
4
Sit Up
3 Sets
15 Reps
@9.5
5
Lying Leg Raise
3 Sets
15 Reps
@9.5
6
Dumbbell Row
3 Sets
12 Reps
@9.5
7
Barbell Row
3 Sets
12 Reps
@9.5
Day 1
1
Bench Press (Wide Grip)
3 Sets
10 Reps
@9.5
2
Pec Fly (Dumbbell)
3 Sets
10 Reps
@9.5
3
Pullover (Dumbbell)
3 Sets
10 Reps
@9.5
4
Push Up (Knees)
3 Sets
10 Reps
@9.5
Day 2
1
Overhead Press (Barbell)
3 Sets
10 Reps
@9.5
2
Front Raise
3 Sets
10 Reps
@9.5
3
Upright Row (Barbell)
3 Sets
10 Reps
@9.5
4
Rear Delt Row
3 Sets
10 Reps
@9.5
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9.5
Day 3
1
Hammer Curl
3 Sets
10 Reps
@9.5
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@9.5
3
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@9.5
4
Skull Crusher
3 Sets
10 Reps
@9.5
5
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
@9.5
6
Wrist Curls
3 Sets
15 Reps
@9.5
Day 4
1
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@9.5
2
Squat (Dumbbell)
3 Sets
12 Reps
@9.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@9.5
4
Sit Up
3 Sets
15 Reps
@9.5
5
Lying Leg Raise
3 Sets
15 Reps
@9.5
6
Dumbbell Row
3 Sets
12 Reps
@9.5
7
Barbell Row
3 Sets
12 Reps
@9.5
Day 1
1
Bench Press (Wide Grip)
3 Sets
10 Reps
@9.5
2
Pec Fly (Dumbbell)
3 Sets
10 Reps
@9.5
3
Pullover (Dumbbell)
3 Sets
10 Reps
@9.5
4
Push Up (Knees)
3 Sets
10 Reps
@9.5
Day 2
1
Overhead Press (Barbell)
3 Sets
10 Reps
@9.5
2
Front Raise
3 Sets
10 Reps
@9.5
3
Upright Row (Barbell)
3 Sets
10 Reps
@9.5
4
Rear Delt Row
3 Sets
10 Reps
@9.5
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9.5
Day 3
1
Hammer Curl
3 Sets
10 Reps
@9.5
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@9.5
3
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@9.5
4
Skull Crusher
3 Sets
10 Reps
@9.5
5
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
@9.5
6
Wrist Curls
3 Sets
15 Reps
@9.5
Day 4
1
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@9.5
2
Squat (Dumbbell)
3 Sets
12 Reps
@9.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@9.5
4
Sit Up
3 Sets
15 Reps
@9.5
5
Lying Leg Raise
3 Sets
15 Reps
@9.5
6
Dumbbell Row
3 Sets
12 Reps
@9.5
7
Barbell Row
3 Sets
12 Reps
@9.5
Day 1
1
Bench Press (Wide Grip)
3 Sets
10 Reps
@9.5
2
Pec Fly (Dumbbell)
3 Sets
10 Reps
@9.5
3
Pullover (Dumbbell)
3 Sets
10 Reps
@9.5
4
Push Up (Knees)
3 Sets
10 Reps
@9.5
Day 2
1
Overhead Press (Barbell)
3 Sets
10 Reps
@9.5
2
Front Raise
3 Sets
10 Reps
@9.5
3
Upright Row (Barbell)
3 Sets
10 Reps
@9.5
4
Rear Delt Row
3 Sets
10 Reps
@9.5
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9.5
Day 3
1
Hammer Curl
3 Sets
10 Reps
@9.5
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@9.5
3
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@9.5
4
Skull Crusher
3 Sets
10 Reps
@9.5
5
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
@9.5
6
Wrist Curls
3 Sets
15 Reps
@9.5
Day 4
1
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@9.5
2
Squat (Dumbbell)
3 Sets
12 Reps
@9.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@9.5
4
Sit Up
3 Sets
15 Reps
@9.5
5
Lying Leg Raise
3 Sets
15 Reps
@9.5
6
Dumbbell Row
3 Sets
12 Reps
@9.5
7
Barbell Row
3 Sets
12 Reps
@9.5