Program Description
-Increase shoulders and glutes! hamstrings, quads, calves, triceps, back and chest secondary -Reduce/maintain biceps -Increase core outline -Decrease body fat percentage
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout120 minutes
- CreatedJun 12, 2024 06:18
- Last EditedJun 17, 2024 12:14
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Good Morning
4
10 reps
80%
2
Bent Over Row (Barbell)
4
10 reps
75%
3
Lat Pulldown (Close Grip)
4
10 reps
80%
4
High Pull
4
10 reps
80%
5
Pull-Up (Assisted)
4
10 reps
80%
6
Bench Press (Dumbbell)
4
10 reps
80%
7
Incline Chest Fly (Dumbbell)
4
10 reps
75%
8
Landmine Press
4
10 reps
75%
9A
Bosu Rock
4
10 reps
9B
Band Pull Apart
4
10 reps
50%
10
Core
3
11
Cardio
1
30 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
75%
2
Seated Row (Cable)
4
10 reps
80%
3
Lat Pulldown (Neutral Grip)
4
10 reps
80%
4
Archer Row
4
10 reps
80%
5
TRX Row
1
6
Incline Bench Press (Barbell)
4
10 reps
80%
7A
Decline Push Up
4
AMRAP
7B
Pullover (Dumbbell)
4
10 reps
80%
8
Chest Fly (Cable)
4
10 reps
75%
9
Core
3
5 reps
10
Cardio
1
30 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Core
3
5 reps
2
Cardio
1
30 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Core
3
5 reps
2
Cardio
1
30 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Suitcase Deadlift
4
10 reps
75%
2
Swiss Ball Leg Curl
4
10 reps
RPE 7
3
Hip Extension
4
10 reps
80%
4
Hip Thrust Machine
4
10 reps
80%
5
Seated Hamstring Curl
4
10 reps
75%
6
High Feet Leg Press
4
10 reps
80%
7
Hip Abductor (Machine)
4
11 reps
80%
8
Hip Adductor (Machine)
4
30 reps
65%
9
Core
3
5 reps
10
Cardio
1
30 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat (Heel Elevated)
4
10 reps
80%
2
Good Morning
4
10 reps
75%
3
Hip Thrust Machine
3
1
10 reps
17 reps
80%
60%
4
Tube Walk
4
1 reps
5
Bosu Glute Bridge
4
AMRAP
6
High Feet Leg Press
4
10 reps
80%
7
High Step Up
4
10 reps
70%
8
Single-Leg Leg Curl
4
10 reps
75%
9
Cardio
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10 reps
75%
2
Standing Shoulder Press (Dumbbell)
4
10 reps
80%
3
3-Way Shoulder Raise
4
10 reps
75%
4
Bradford Press
4
10 reps
80%
5
Internal/External Shoulder Rotation (Lying)
4
10 reps
75%
6
Tricep Extension (Dumbbell)
4
10 reps
75%
7
Overhead Tricep Extension (Cable)
4
10 reps
80%
8
JM-Skull Crush
4
10 reps
75%
9
Tricep Dips Assited
4
12 reps
80%
10
Core
3
5 reps
11
Cardio
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
4
10 reps
75%
2
Upright Row (Dumbbell)
4
10 reps
80%
3
Front Raise
4
10 reps
75%
4
Lateral Raise (Dumbbell)
4
10 reps
75%
5
Battle Ropes
4
1 mins
6
Tricep Pushdown (Cable)
4
10 reps
80%
7
Close Grip Bench Press (Smith Machine)
4
10 reps
80%
8
Skull Crusher (Barbell)
4
10 reps
80%
9
Tricep Kickback
4
10 reps
80%
10
Core
3
5 reps
11
Cardio
1
30 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
10 reps
80%
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
70%
3
Step-Up (Weighted)
4
10 reps
80%
4
Hack Squat
4
10 reps
80%
5
Walking Lunge (Dumbbell)
4
AMRAP
50%
6
Single Leg Press
4
10 reps
80%
7
Leg Extension
4
10 reps
80%
8
Calf Raise Machine
4
10 reps
80%
9
Farmer's Walk (Weighted)
4
1 mins
10
Core
3
5 reps
11
Cardio
1
30 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust Machine
4
10 reps
80%
2
Lunge (Dumbbell)
4
10 reps
80%
3
Goblet Squat
4
10 reps
80%
4
Calf Raise (Leg Press)
4
10 reps
75%
5
Bulgarian Split Squat (Dumbbell)
4
10 reps
75%
6
Lateral Lunge (Weighted)
4
10 reps
80%
7
Wall Sit
4
1 mins
8
Bosu Squat
4
12 reps
9
Core
3
5 reps
10
Cardio
1
30 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bulgarian Split Squat (Dumbbell)
4
10 reps
80%
2
Curl And Hold
4
5 reps
80%
3
Incline Curl (Dumbbell)
4
10 reps
75%
4
Preacher Curl (EZ Bar)
4
10 reps
80%
5
In And Out
4
10 reps
80%
6
Meadow Row
4
10 reps
80%
7
Face Pull
4
10 reps
75%
8
Inverted Row
4
AMRAP
9
T-Bar Row
4
10 reps
80%
10
Core
3
5 reps
11
Cardio
1
30 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
10 reps
80%
2
Hammer Curl
4
10 reps
80%
3
Reverse Bicep Curl (Dumbbell)
4
10 reps
80%
4
Spider Curl
4
10 reps
75%
5
Bicep Pull Up
4
10 reps
70%
6
Bent Over Row (Dumbbell)
4
10 reps
75%
7
Stright Arm Pulldown
4
10 reps
80%
8
Meadow Row
4
10 reps
80%
9
TRX High Row
4
AMRAP
10
Core
3
5 reps
11
Cardio
1
30 mins
Week 1
1 / 4 Weeks
Day 1
1
Good Morning4 Sets
10 Reps
80%
2
Bent Over Row (Barbell)4 Sets
10 Reps
75%
3
Lat Pulldown (Close Grip)4 Sets
10 Reps
80%
4
High Pull4 Sets
10 Reps
80%
5
Pull-Up (Assisted)4 Sets
10 Reps
80%
6
Bench Press (Dumbbell)4 Sets
10 Reps
80%
7
Incline Chest Fly (Dumbbell)4 Sets
10 Reps
75%
8
Landmine Press4 Sets
10 Reps
75%
9A
Bosu Rock4 Sets
10 Reps
9B
Band Pull Apart4 Sets
10 Reps
50%
10
Core3 Sets
11
Cardio 1 Set
30 mins
Day 2
1
Suitcase Deadlift4 Sets
10 Reps
75%
2
Swiss Ball Leg Curl 4 Sets
10 Reps
@7
3
Hip Extension4 Sets
10 Reps
80%
4
Hip Thrust Machine 4 Sets
10 Reps
80%
5
Seated Hamstring Curl4 Sets
10 Reps
75%
6
High Feet Leg Press4 Sets
10 Reps
80%
7
Hip Abductor (Machine)4 Sets
11 Reps
80%
8
Hip Adductor (Machine)4 Sets
30 Reps
65%
9
Core3 Sets
5 Reps
10
Cardio 1 Set
30 mins
Day 3
1
Romanian Deadlift (Dumbbell)4 Sets
10 Reps
75%
2
Standing Shoulder Press (Dumbbell)4 Sets
10 Reps
80%
3
3-Way Shoulder Raise 4 Sets
10 Reps
75%
4
Bradford Press4 Sets
10 Reps
80%
5
Internal/External Shoulder Rotation (Lying)4 Sets
10 Reps
75%
6
Tricep Extension (Dumbbell)4 Sets
10 Reps
75%
7
Overhead Tricep Extension (Cable)4 Sets
10 Reps
80%
8
JM-Skull Crush4 Sets
10 Reps
75%
9
Tricep Dips Assited 4 Sets
12 Reps
80%
10
Core3 Sets
5 Reps
11
Cardio 1 Set
30 mins
Day 4
1
Sumo Squat4 Sets
10 Reps
80%
2
Bulgarian Split Squat (Dumbbell)4 Sets
10 Reps
70%
3
Step-Up (Weighted)4 Sets
10 Reps
80%
4
Hack Squat4 Sets
10 Reps
80%
5
Walking Lunge (Dumbbell)4 Sets
AMRAP
50%
6
Single Leg Press4 Sets
10 Reps
80%
7
Leg Extension4 Sets
10 Reps
80%
8
Calf Raise Machine 4 Sets
10 Reps
80%
9
Farmer's Walk (Weighted)4 Sets
1 mins
10
Core3 Sets
5 Reps
11
Cardio 1 Set
30 mins
Day 5
1
Glute Bulgarian Split Squat (Dumbbell)4 Sets
10 Reps
80%
2
Curl And Hold4 Sets
5 Reps
80%
3
Incline Curl (Dumbbell)4 Sets
10 Reps
75%
4
Preacher Curl (EZ Bar)4 Sets
10 Reps
80%
5
In And Out4 Sets
10 Reps
80%
6
Meadow Row4 Sets
10 Reps
80%
7
Face Pull4 Sets
10 Reps
75%
8
Inverted Row4 Sets
AMRAP
9
T-Bar Row4 Sets
10 Reps
80%
10
Core3 Sets
5 Reps
11
Cardio 1 Set
30 mins