3Day progressive load with legs

by Cherif G.

1 athletes joined

Program Description

Bodybuild

Program Overview

Level
Intermediate
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
50 minutes
Created
Feb 02, 2026 10:52
Last Edited
Feb 04, 2026 01:02

Muscle Engagement

Front

Back

MuscleSet

Chest

13.6%

Triceps

11.9%

Front Delts

11.7%

Biceps

11.7%

Upper Back

10.2%

Lats

10.2%

Middle Delts

9.7%

Quadriceps

6.1%

Rear Delts

3.9%

Calves

3.6%

Lower Back

2.4%

Glutes

1.5%

Hamstrings

1.5%

Forearms

1.5%

Abs

0.5%

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Bench Press (Smith Machine)

1

2

30 reps

10 reps

-

-

2

Chest Fly (Cable)

4

12 reps

-

3

Dip (Assisted)

2

10 reps

-

4

Lateral Raise (Dumbbell)

2

12 reps

-

5

Tricep Pushdown (Cable)

3

12 reps

-

6

Standing Calf Raise

3

15 reps

-

Day 1

1

Bench Press (Smith Machine)

1

2

30 reps

10 reps

-

-

2

Chest Fly (Cable)

4

12 reps

-

3

Dip (Assisted)

2

10 reps

-

4

Lateral Raise (Dumbbell)

2

12 reps

-

5

Tricep Pushdown (Cable)

3

12 reps

-

6

Standing Calf Raise

3

15 reps

-

Day 1

1

Bench Press (Smith Machine)

1

2

30 reps

10 reps

-

-

2

Chest Fly (Cable)

4

12 reps

-

3

Dip (Assisted)

2

10 reps

-

4

Lateral Raise (Dumbbell)

2

12 reps

-

5

Tricep Pushdown (Cable)

3

12 reps

-

6

Standing Calf Raise

3

15 reps

-

Day 1

1

Bench Press (Smith Machine)

1

2

30 reps

10 reps

-

-

2

Chest Fly (Cable)

4

12 reps

-

3

Dip (Assisted)

2

10 reps

-

4

Lateral Raise (Dumbbell)

2

12 reps

-

5

Tricep Pushdown (Cable)

3

12 reps

-

6

Standing Calf Raise

3

15 reps

-

Day 2

1

Pull-Up (Assisted)

3

10 reps

-

2

Seated Row (Cable)

1

2

30 reps

10 reps

-

-

3

Lat Pulldown

3

10 reps

-

4

Hyperextension

2

12 reps

-

5

Rear Delt Row

2

12 reps

-

6

Bicep Curl (Barbell)

3

10 reps

-

Day 2

1

Pull-Up (Assisted)

3

10 reps

-

2

Seated Row (Cable)

1

2

30 reps

10 reps

-

-

3

Lat Pulldown

3

10 reps

-

4

Hyperextension

2

12 reps

-

5

Rear Delt Row

2

12 reps

-

6

Bicep Curl (Barbell)

3

10 reps

-

Day 2

1

Pull-Up (Assisted)

3

10 reps

-

2

Seated Row (Cable)

1

2

30 reps

10 reps

-

-

3

Lat Pulldown

3

10 reps

-

4

Hyperextension

2

12 reps

-

5

Rear Delt Row

2

12 reps

-

6

Bicep Curl (Barbell)

3

10 reps

-

Day 2

1

Pull-Up (Assisted)

3

10 reps

-

2

Seated Row (Cable)

1

2

30 reps

10 reps

-

-

3

Lat Pulldown

3

10 reps

-

4

Hyperextension

2

12 reps

-

5

Rear Delt Row

2

12 reps

-

6

Bicep Curl (Barbell)

3

10 reps

-

Day 3

1

Incline Bench Press (Smith Machine)

1

2

30 reps

10 reps

-

-

2

Leg Extension

3

12 reps

-

3

Overhead Press (Machine)

2

12 reps

-

4

Leg Extension

2

15 reps

-

5

Lateral Raise (Cable)

4

12 reps

-

6

Preacher Curl (EZ Bar)

3

12 reps

-

Day 3

1

Incline Bench Press (Smith Machine)

1

2

30 reps

10 reps

-

-

2

Leg Extension

3

12 reps

-

3

Overhead Press (Machine)

2

12 reps

-

4

Leg Extension

2

15 reps

-

5

Lateral Raise (Cable)

4

12 reps

-

6

Preacher Curl (EZ Bar)

3

12 reps

-

Day 3

1

Incline Bench Press (Smith Machine)

1

2

30 reps

10 reps

-

-

2

Leg Extension

3

12 reps

-

3

Overhead Press (Machine)

2

12 reps

-

4

Leg Extension

2

15 reps

-

5

Lateral Raise (Cable)

4

12 reps

-

6

Preacher Curl (EZ Bar)

3

12 reps

-

Day 3

1

Incline Bench Press (Smith Machine)

1

2

30 reps

10 reps

-

-

2

Leg Extension

3

12 reps

-

3

Overhead Press (Machine)

2

12 reps

-

4

Leg Extension

2

15 reps

-

5

Lateral Raise (Cable)

4

12 reps

-

6

Preacher Curl (EZ Bar)

3

12 reps

-

Day 2

1

Pull-Up (Assisted)

3 Sets

10 Reps

-

2

Seated Row (Cable)

1 Set

2 Sets

30 Reps

10 Reps

-

-

3

Lat Pulldown

3 Sets

10 Reps

-

4

Hyperextension

2 Sets

12 Reps

-

5

Rear Delt Row

2 Sets

12 Reps

-

6

Bicep Curl (Barbell)

3 Sets

10 Reps

-

Day 1

1

Bench Press (Smith Machine)

1 Set

2 Sets

30 Reps

10 Reps

-

-

2

Chest Fly (Cable)

4 Sets

12 Reps

-

3

Dip (Assisted)

2 Sets

10 Reps

-

4

Lateral Raise (Dumbbell)

2 Sets

12 Reps

-

5

Tricep Pushdown (Cable)

3 Sets

12 Reps

-

6

Standing Calf Raise

3 Sets

15 Reps

-

Day 3

1

Incline Bench Press (Smith Machine)

1 Set

2 Sets

30 Reps

10 Reps

-

-

2

Leg Extension

3 Sets

12 Reps

-

3

Overhead Press (Machine)

2 Sets

12 Reps

-

4

Leg Extension

2 Sets

15 Reps

-

5

Lateral Raise (Cable)

4 Sets

12 Reps

-

6

Preacher Curl (EZ Bar)

3 Sets

12 Reps

-