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X24
by Alex B
1 athletes joined
Program Description
Minimalistic strength and hypertrophy for the busy man. Try to increase weights on all lifts as long as the target was reached in previous workout. Try to integrate some abs/cardio on off days. X24 because: 4x6=24 3x8=24 2x12=24 1x24=24
Program Overview
Level
Beginner, Novice, Intermediate
Goal
Bodybuilding, Powerbuilding, Powerlifting, Muscle & Sculpting
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
40 minutes
Created
Mar 19, 2024 10:25
Last Edited
May 09, 2024 03:10
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Week 1
1 / 8 Weeks
Day 3
1
Bench Press (Dumbbell)
4 Sets
6 Reps
@8
2
Barbell Row
3 Sets
8 Reps
@8
3
Leg Extension
2 Sets
12 Reps
@8
4
Leg Curl
2 Sets
12 Reps
@8
5
Upright Row (Cable)
1 Set
24 Reps
@10
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
@8
2
Lunge (Barbell)
3 Sets
8 Reps
@8
3
Overhead Press (Barbell)
2 Sets
12 Reps
@8
4
Pull-Up (Weighted)
2 Sets
12 Reps
@8
5
Dip (Weighted)
1 Set
24 Reps
@10
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
@8
2
Good Morning
3 Sets
8 Reps
@8
3
Incline Chest Press (Machine)
2 Sets
12 Reps
@8
4
Chest Supported Row (Machine)
2 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
1 Set
24 Reps
@10
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
@8
2
Good Morning
3 Sets
8 Reps
@8
3
Incline Chest Press (Machine)
2 Sets
12 Reps
@8
4
Chest Supported Row (Machine)
2 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
1 Set
24 Reps
@10
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
@8
2
Lunge (Barbell)
3 Sets
8 Reps
@8
3
Overhead Press (Barbell)
2 Sets
12 Reps
@8
4
Pull-Up (Weighted)
2 Sets
12 Reps
@8
5
Dip (Weighted)
1 Set
24 Reps
@10
Day 3
1
Bench Press (Dumbbell)
4 Sets
6 Reps
@8
2
Barbell Row
3 Sets
8 Reps
@8
3
Leg Extension
2 Sets
12 Reps
@8
4
Leg Curl
2 Sets
12 Reps
@8
5
Upright Row (Cable)
1 Set
24 Reps
@10
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
@8
2
Good Morning
3 Sets
8 Reps
@8
3
Incline Chest Press (Machine)
2 Sets
12 Reps
@8
4
Chest Supported Row (Machine)
2 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
1 Set
24 Reps
@10
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
@8
2
Lunge (Barbell)
3 Sets
8 Reps
@8
3
Overhead Press (Barbell)
2 Sets
12 Reps
@8
4
Pull-Up (Weighted)
2 Sets
12 Reps
@8
5
Dip (Weighted)
1 Set
24 Reps
@10
Day 3
1
Bench Press (Dumbbell)
4 Sets
6 Reps
@8
2
Barbell Row
3 Sets
8 Reps
@8
3
Leg Extension
2 Sets
12 Reps
@8
4
Leg Curl
2 Sets
12 Reps
@8
5
Upright Row (Cable)
1 Set
24 Reps
@10
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
@8
2
Good Morning
3 Sets
8 Reps
@8
3
Incline Chest Press (Machine)
2 Sets
12 Reps
@8
4
Chest Supported Row (Machine)
2 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
1 Set
24 Reps
@10
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
@8
2
Lunge (Barbell)
3 Sets
8 Reps
@8
3
Overhead Press (Barbell)
2 Sets
12 Reps
@8
4
Pull-Up (Weighted)
2 Sets
12 Reps
@8
5
Dip (Weighted)
1 Set
24 Reps
@10
Day 3
1
Bench Press (Dumbbell)
4 Sets
6 Reps
@8
2
Barbell Row
3 Sets
8 Reps
@8
3
Leg Extension
2 Sets
12 Reps
@8
4
Leg Curl
2 Sets
12 Reps
@8
5
Upright Row (Cable)
1 Set
24 Reps
@10
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
@8
2
Good Morning
3 Sets
8 Reps
@8
3
Incline Chest Press (Machine)
2 Sets
12 Reps
@8
4
Chest Supported Row (Machine)
2 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
1 Set
24 Reps
@10
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
@8
2
Lunge (Barbell)
3 Sets
8 Reps
@8
3
Overhead Press (Barbell)
2 Sets
12 Reps
@8
4
Pull-Up (Weighted)
2 Sets
12 Reps
@8
5
Dip (Weighted)
1 Set
24 Reps
@10
Day 3
1
Bench Press (Dumbbell)
4 Sets
6 Reps
@8
2
Barbell Row
3 Sets
8 Reps
@8
3
Leg Extension
2 Sets
12 Reps
@8
4
Leg Curl
2 Sets
12 Reps
@8
5
Upright Row (Cable)
1 Set
24 Reps
@10
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
@8
2
Good Morning
3 Sets
8 Reps
@8
3
Incline Chest Press (Machine)
2 Sets
12 Reps
@8
4
Chest Supported Row (Machine)
2 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
1 Set
24 Reps
@10
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
@8
2
Lunge (Barbell)
3 Sets
8 Reps
@8
3
Overhead Press (Barbell)
2 Sets
12 Reps
@8
4
Pull-Up (Weighted)
2 Sets
12 Reps
@8
5
Dip (Weighted)
1 Set
24 Reps
@10
Day 3
1
Bench Press (Dumbbell)
4 Sets
6 Reps
@8
2
Barbell Row
3 Sets
8 Reps
@8
3
Leg Extension
2 Sets
12 Reps
@8
4
Leg Curl
2 Sets
12 Reps
@8
5
Upright Row (Cable)
1 Set
24 Reps
@10
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
@8
2
Good Morning
3 Sets
8 Reps
@8
3
Incline Chest Press (Machine)
2 Sets
12 Reps
@8
4
Chest Supported Row (Machine)
2 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
1 Set
24 Reps
@10
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
@8
2
Lunge (Barbell)
3 Sets
8 Reps
@8
3
Overhead Press (Barbell)
2 Sets
12 Reps
@8
4
Pull-Up (Weighted)
2 Sets
12 Reps
@8
5
Dip (Weighted)
1 Set
24 Reps
@10
Day 3
1
Bench Press (Dumbbell)
4 Sets
6 Reps
@8
2
Barbell Row
3 Sets
8 Reps
@8
3
Leg Extension
2 Sets
12 Reps
@8
4
Leg Curl
2 Sets
12 Reps
@8
5
Upright Row (Cable)
1 Set
24 Reps
@10
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
@8
2
Good Morning
3 Sets
8 Reps
@8
3
Incline Chest Press (Machine)
2 Sets
12 Reps
@8
4
Chest Supported Row (Machine)
2 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
1 Set
24 Reps
@10
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
@8
2
Lunge (Barbell)
3 Sets
8 Reps
@8
3
Overhead Press (Barbell)
2 Sets
12 Reps
@8
4
Pull-Up (Weighted)
2 Sets
12 Reps
@8
5
Dip (Weighted)
1 Set
24 Reps
@10
Day 3
1
Bench Press (Dumbbell)
4 Sets
6 Reps
@8
2
Barbell Row
3 Sets
8 Reps
@8
3
Leg Extension
2 Sets
12 Reps
@8
4
Leg Curl
2 Sets
12 Reps
@8
5
Upright Row (Cable)
1 Set
24 Reps
@10