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Will Tennyson
by Matt B.
2 athletes joined
Program Description
Body Building
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Feb 20, 2024 04:49
Last Edited
May 14, 2024 03:15
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Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
2
Pull-Up (Weighted)
3 Sets
10 Reps
3
Swiss Bar Bench
3 Sets
15 Reps
4
T-Bar Row
3 Sets
15 Reps
5
Seated Side Lateral Raise
3 Sets
20 Reps
6
Y Raise
3 Sets
20 Reps
Day 2
1
Leg Curl
3 Sets
20 Reps
2
Leg Extension
3 Sets
20 Reps
3
Split Squat (Dumbbell)
3 Sets
15 Reps
4
Safety Bar Squat
2 Sets
12 Reps
5
Spider Curl
3 Sets
20 Reps
6A
Bicep Curl (Cable)
2 Sets
1 Set
10 Reps
20 Reps
6B
Skull Crusher
2 Sets
1 Set
10 Reps
20 Reps
Day 3
1
Bench Press (Dumbbell)
3 Sets
12 Reps
2
T-Bar Row
3 Sets
15 Reps
3
Dip (Weighted)
2 Sets
12 Reps
4
Lat Pulldown (Neutral Grip)
3 Sets
20 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
20 Reps
5B
Upright Row (Dumbbell)
3 Sets
20 Reps
6
Face Pull
4 Sets
20 Reps
Day 4
1
Leg Curl
3 Sets
20 Reps
2
Squat (Barbell)
3 Sets
15 Reps
3
Romanian Deadlift (Barbell)
2 Sets
12 Reps
4
Bicep Curl (EZ Bar)
3 Sets
20 Reps
5
Tricep Pushdown (Cable)
3 Sets
20 Reps
6
Incline Curl (Dumbbell)
3 Sets
15 Reps
Day 5
1
Incline Chest Fly (Dumbbell)
3 Sets
15 Reps
2
Seated Row (Cable)
3 Sets
15 Reps
3
Bench Press (Barbell)
3 Sets
15 Reps
4
Lat Pulldown (Close Grip)
3 Sets
12 Reps
5
Lateral Raise (Cable)
3 Sets
15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
Day 1
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
2
Pull-Up (Weighted)
3 Sets
10 Reps
3
Swiss Bar Bench
3 Sets
15 Reps
4
T-Bar Row
3 Sets
15 Reps
5
Seated Side Lateral Raise
3 Sets
20 Reps
6
Y Raise
3 Sets
20 Reps
Day 2
1
Leg Curl
3 Sets
20 Reps
2
Leg Extension
3 Sets
20 Reps
3
Split Squat (Dumbbell)
3 Sets
15 Reps
4
Safety Bar Squat
2 Sets
12 Reps
5
Spider Curl
3 Sets
20 Reps
6A
Bicep Curl (Cable)
2 Sets
1 Set
10 Reps
20 Reps
6B
Skull Crusher
2 Sets
1 Set
10 Reps
20 Reps
Day 3
1
Bench Press (Dumbbell)
3 Sets
12 Reps
2
T-Bar Row
3 Sets
15 Reps
3
Dip (Weighted)
2 Sets
12 Reps
4
Lat Pulldown (Neutral Grip)
3 Sets
20 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
20 Reps
5B
Upright Row (Dumbbell)
3 Sets
20 Reps
6
Face Pull
4 Sets
20 Reps
Day 4
1
Leg Curl
3 Sets
20 Reps
2
Squat (Barbell)
3 Sets
15 Reps
3
Romanian Deadlift (Barbell)
2 Sets
12 Reps
4
Bicep Curl (EZ Bar)
3 Sets
20 Reps
5
Tricep Pushdown (Cable)
3 Sets
20 Reps
6
Incline Curl (Dumbbell)
3 Sets
15 Reps
Day 5
1
Incline Chest Fly (Dumbbell)
3 Sets
15 Reps
2
Seated Row (Cable)
3 Sets
15 Reps
3
Bench Press (Barbell)
3 Sets
15 Reps
4
Lat Pulldown (Close Grip)
3 Sets
12 Reps
5
Lateral Raise (Cable)
3 Sets
15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
Day 1
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
2
Pull-Up (Weighted)
3 Sets
10 Reps
3
Swiss Bar Bench
3 Sets
15 Reps
4
T-Bar Row
3 Sets
15 Reps
5
Seated Side Lateral Raise
3 Sets
20 Reps
6
Y Raise
3 Sets
20 Reps
Day 2
1
Leg Curl
3 Sets
20 Reps
2
Leg Extension
3 Sets
20 Reps
3
Split Squat (Dumbbell)
3 Sets
15 Reps
4
Safety Bar Squat
2 Sets
12 Reps
5
Spider Curl
3 Sets
20 Reps
6A
Bicep Curl (Cable)
2 Sets
1 Set
10 Reps
20 Reps
6B
Skull Crusher
2 Sets
1 Set
10 Reps
20 Reps
Day 3
1
Bench Press (Dumbbell)
3 Sets
12 Reps
2
T-Bar Row
3 Sets
15 Reps
3
Dip (Weighted)
2 Sets
12 Reps
4
Lat Pulldown (Neutral Grip)
3 Sets
20 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
20 Reps
5B
Upright Row (Dumbbell)
3 Sets
20 Reps
6
Face Pull
4 Sets
20 Reps
Day 4
1
Leg Curl
3 Sets
20 Reps
2
Squat (Barbell)
3 Sets
15 Reps
3
Romanian Deadlift (Barbell)
2 Sets
12 Reps
4
Bicep Curl (EZ Bar)
3 Sets
20 Reps
5
Tricep Pushdown (Cable)
3 Sets
20 Reps
6
Incline Curl (Dumbbell)
3 Sets
15 Reps
Day 5
1
Incline Chest Fly (Dumbbell)
3 Sets
15 Reps
2
Seated Row (Cable)
3 Sets
15 Reps
3
Bench Press (Barbell)
3 Sets
15 Reps
4
Lat Pulldown (Close Grip)
3 Sets
12 Reps
5
Lateral Raise (Cable)
3 Sets
15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
Day 1
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
2
Pull-Up (Weighted)
3 Sets
10 Reps
3
Swiss Bar Bench
3 Sets
15 Reps
4
T-Bar Row
3 Sets
15 Reps
5
Seated Side Lateral Raise
3 Sets
20 Reps
6
Y Raise
3 Sets
20 Reps
Day 2
1
Leg Curl
3 Sets
20 Reps
2
Leg Extension
3 Sets
20 Reps
3
Split Squat (Dumbbell)
3 Sets
15 Reps
4
Safety Bar Squat
2 Sets
12 Reps
5
Spider Curl
3 Sets
20 Reps
6A
Bicep Curl (Cable)
2 Sets
1 Set
10 Reps
20 Reps
6B
Skull Crusher
2 Sets
1 Set
10 Reps
20 Reps
Day 3
1
Bench Press (Dumbbell)
3 Sets
12 Reps
2
T-Bar Row
3 Sets
15 Reps
3
Dip (Weighted)
2 Sets
12 Reps
4
Lat Pulldown (Neutral Grip)
3 Sets
20 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
20 Reps
5B
Upright Row (Dumbbell)
3 Sets
20 Reps
6
Face Pull
4 Sets
20 Reps
Day 4
1
Leg Curl
3 Sets
20 Reps
2
Squat (Barbell)
3 Sets
15 Reps
3
Romanian Deadlift (Barbell)
2 Sets
12 Reps
4
Bicep Curl (EZ Bar)
3 Sets
20 Reps
5
Tricep Pushdown (Cable)
3 Sets
20 Reps
6
Incline Curl (Dumbbell)
3 Sets
15 Reps
Day 5
1
Incline Chest Fly (Dumbbell)
3 Sets
15 Reps
2
Seated Row (Cable)
3 Sets
15 Reps
3
Bench Press (Barbell)
3 Sets
15 Reps
4
Lat Pulldown (Close Grip)
3 Sets
12 Reps
5
Lateral Raise (Cable)
3 Sets
15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps