Program Description
Rip soap dispensors of the wall at Olive Garden
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedOct 28, 2024 12:44
- Last EditedNov 05, 2024 12:30
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
7
10-12 reps
2
Chest Press (Machine)
2
AMRAP
3
Chest Fly (Machine)
3
AMRAP
4
Dip (Assisted)
4
5
Seated Overhead Press (Barbell)
3
12-15 reps
6
Lateral Raise (Machine)
8
15-20 reps
7
Pec Deck (Machine)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
7
10-12 reps
2
Chest Press (Machine)
2
AMRAP
3
Chest Fly (Machine)
3
AMRAP
4
Dip (Assisted)
4
5
Seated Overhead Press (Barbell)
3
12-15 reps
6
Lateral Raise (Machine)
8
15-20 reps
7
Pec Deck (Machine)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
7
10-12 reps
2
Chest Press (Machine)
2
AMRAP
3
Chest Fly (Machine)
3
AMRAP
4
Dip (Assisted)
4
5
Seated Overhead Press (Barbell)
3
12-15 reps
6
Lateral Raise (Machine)
8
15-20 reps
7
Pec Deck (Machine)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
7
10-12 reps
2
Chest Press (Machine)
2
AMRAP
3
Chest Fly (Machine)
3
AMRAP
4
Dip (Assisted)
4
5
Seated Overhead Press (Barbell)
3
12-15 reps
6
Lateral Raise (Machine)
8
15-20 reps
7
Pec Deck (Machine)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
7
10-12 reps
2
Chest Press (Machine)
2
AMRAP
3
Chest Fly (Machine)
3
AMRAP
4
Dip (Assisted)
4
5
Seated Overhead Press (Barbell)
3
12-15 reps
6
Lateral Raise (Machine)
8
15-20 reps
7
Pec Deck (Machine)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
7
10-12 reps
2
Chest Press (Machine)
2
AMRAP
3
Chest Fly (Machine)
3
AMRAP
4
Dip (Assisted)
4
5
Seated Overhead Press (Barbell)
3
12-15 reps
6
Lateral Raise (Machine)
8
15-20 reps
7
Pec Deck (Machine)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
7
10-12 reps
2
Chest Press (Machine)
2
AMRAP
3
Chest Fly (Machine)
3
AMRAP
4
Dip (Assisted)
4
5
Seated Overhead Press (Barbell)
3
12-15 reps
6
Lateral Raise (Machine)
8
15-20 reps
7
Pec Deck (Machine)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
7
10-12 reps
2
Chest Press (Machine)
2
AMRAP
3
Chest Fly (Machine)
3
AMRAP
4
Dip (Assisted)
4
5
Seated Overhead Press (Barbell)
3
12-15 reps
6
Lateral Raise (Machine)
8
15-20 reps
7
Pec Deck (Machine)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
7
10-12 reps
2
Chest Press (Machine)
2
AMRAP
3
Chest Fly (Machine)
3
AMRAP
4
Dip (Assisted)
4
5
Seated Overhead Press (Barbell)
3
12-15 reps
6
Lateral Raise (Machine)
8
15-20 reps
7
Pec Deck (Machine)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
7
10-12 reps
2
Chest Press (Machine)
2
AMRAP
3
Chest Fly (Machine)
3
AMRAP
4
Dip (Assisted)
4
5
Seated Overhead Press (Barbell)
3
12-15 reps
6
Lateral Raise (Machine)
8
15-20 reps
7
Pec Deck (Machine)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
7
10-12 reps
2
Chest Press (Machine)
2
AMRAP
3
Chest Fly (Machine)
3
AMRAP
4
Dip (Assisted)
4
5
Seated Overhead Press (Barbell)
3
12-15 reps
6
Lateral Raise (Machine)
8
15-20 reps
7
Pec Deck (Machine)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
7
10-12 reps
2
Chest Press (Machine)
2
AMRAP
3
Chest Fly (Machine)
3
AMRAP
4
Dip (Assisted)
4
5
Seated Overhead Press (Barbell)
3
12-15 reps
6
Lateral Raise (Machine)
8
15-20 reps
7
Pec Deck (Machine)
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
12-15 reps
2
Tricep Extension (Cable)
3
12-15 reps
3
Tricep Kickback
3
12-15 reps
4
Bicep Curl (Dumbbell)
3
8-12 reps
5
Seated Dumbbell Curl
3
8-12 reps
6
Bicep Curl (EZ Bar)
3
8-12 reps
7
Bicep Curl (Cable)
3
8-12 reps
8
Dip (Assisted)
4
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
12-15 reps
2
Tricep Extension (Cable)
3
12-15 reps
3
Tricep Kickback
3
12-15 reps
4
Bicep Curl (Dumbbell)
3
8-12 reps
5
Seated Dumbbell Curl
3
8-12 reps
6
Bicep Curl (EZ Bar)
3
8-12 reps
7
Bicep Curl (Cable)
3
8-12 reps
8
Dip (Assisted)
4
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
12-15 reps
2
Tricep Extension (Cable)
3
12-15 reps
3
Tricep Kickback
3
12-15 reps
4
Bicep Curl (Dumbbell)
3
8-12 reps
5
Seated Dumbbell Curl
3
8-12 reps
6
Bicep Curl (EZ Bar)
3
8-12 reps
7
Bicep Curl (Cable)
3
8-12 reps
8
Dip (Assisted)
4
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
12-15 reps
2
Tricep Extension (Cable)
3
12-15 reps
3
Tricep Kickback
3
12-15 reps
4
Bicep Curl (Dumbbell)
3
8-12 reps
5
Seated Dumbbell Curl
3
8-12 reps
6
Bicep Curl (EZ Bar)
3
8-12 reps
7
Bicep Curl (Cable)
3
8-12 reps
8
Dip (Assisted)
4
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
12-15 reps
2
Tricep Extension (Cable)
3
12-15 reps
3
Tricep Kickback
3
12-15 reps
4
Bicep Curl (Dumbbell)
3
8-12 reps
5
Seated Dumbbell Curl
3
8-12 reps
6
Bicep Curl (EZ Bar)
3
8-12 reps
7
Bicep Curl (Cable)
3
8-12 reps
8
Dip (Assisted)
4
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
12-15 reps
2
Tricep Extension (Cable)
3
12-15 reps
3
Tricep Kickback
3
12-15 reps
4
Bicep Curl (Dumbbell)
3
8-12 reps
5
Seated Dumbbell Curl
3
8-12 reps
6
Bicep Curl (EZ Bar)
3
8-12 reps
7
Bicep Curl (Cable)
3
8-12 reps
8
Dip (Assisted)
4
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
12-15 reps
2
Tricep Extension (Cable)
3
12-15 reps
3
Tricep Kickback
3
12-15 reps
4
Bicep Curl (Dumbbell)
3
8-12 reps
5
Seated Dumbbell Curl
3
8-12 reps
6
Bicep Curl (EZ Bar)
3
8-12 reps
7
Bicep Curl (Cable)
3
8-12 reps
8
Dip (Assisted)
4
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
12-15 reps
2
Tricep Extension (Cable)
3
12-15 reps
3
Tricep Kickback
3
12-15 reps
4
Bicep Curl (Dumbbell)
3
8-12 reps
5
Seated Dumbbell Curl
3
8-12 reps
6
Bicep Curl (EZ Bar)
3
8-12 reps
7
Bicep Curl (Cable)
3
8-12 reps
8
Dip (Assisted)
4
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
12-15 reps
2
Tricep Extension (Cable)
3
12-15 reps
3
Tricep Kickback
3
12-15 reps
4
Bicep Curl (Dumbbell)
3
8-12 reps
5
Seated Dumbbell Curl
3
8-12 reps
6
Bicep Curl (EZ Bar)
3
8-12 reps
7
Bicep Curl (Cable)
3
8-12 reps
8
Dip (Assisted)
4
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
12-15 reps
2
Tricep Extension (Cable)
3
12-15 reps
3
Tricep Kickback
3
12-15 reps
4
Bicep Curl (Dumbbell)
3
8-12 reps
5
Seated Dumbbell Curl
3
8-12 reps
6
Bicep Curl (EZ Bar)
3
8-12 reps
7
Bicep Curl (Cable)
3
8-12 reps
8
Dip (Assisted)
4
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
12-15 reps
2
Tricep Extension (Cable)
3
12-15 reps
3
Tricep Kickback
3
12-15 reps
4
Bicep Curl (Dumbbell)
3
8-12 reps
5
Seated Dumbbell Curl
3
8-12 reps
6
Bicep Curl (EZ Bar)
3
8-12 reps
7
Bicep Curl (Cable)
3
8-12 reps
8
Dip (Assisted)
4
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
12-15 reps
2
Tricep Extension (Cable)
3
12-15 reps
3
Tricep Kickback
3
12-15 reps
4
Bicep Curl (Dumbbell)
3
8-12 reps
5
Seated Dumbbell Curl
3
8-12 reps
6
Bicep Curl (EZ Bar)
3
8-12 reps
7
Bicep Curl (Cable)
3
8-12 reps
8
Dip (Assisted)
4
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8-12 reps
2
Lat Pulldown
3
8-10 reps
3
Single Arm Iso Row
3
8-10 reps
4
Face Pull
5
15-20 reps
5
Pull-Up (Assisted)
3
AMRAP
6
Seated Row (Cable)
3
8-10 reps
7
Chest Supported Row (Dumbbell)
2
12-15 reps
8
Lat Pulldown
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8-12 reps
2
Lat Pulldown
3
8-10 reps
3
Single Arm Iso Row
3
8-10 reps
4
Face Pull
5
15-20 reps
5
Pull-Up (Assisted)
3
AMRAP
6
Seated Row (Cable)
3
8-10 reps
7
Chest Supported Row (Dumbbell)
2
12-15 reps
8
Lat Pulldown
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8-12 reps
2
Lat Pulldown
3
8-10 reps
3
Single Arm Iso Row
3
8-10 reps
4
Face Pull
5
15-20 reps
5
Pull-Up (Assisted)
3
AMRAP
6
Seated Row (Cable)
3
8-10 reps
7
Chest Supported Row (Dumbbell)
2
12-15 reps
8
Lat Pulldown
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8-12 reps
2
Lat Pulldown
3
8-10 reps
3
Single Arm Iso Row
3
8-10 reps
4
Face Pull
5
15-20 reps
5
Pull-Up (Assisted)
3
AMRAP
6
Seated Row (Cable)
3
8-10 reps
7
Chest Supported Row (Dumbbell)
2
12-15 reps
8
Lat Pulldown
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8-12 reps
2
Lat Pulldown
3
8-10 reps
3
Single Arm Iso Row
3
8-10 reps
4
Face Pull
5
15-20 reps
5
Pull-Up (Assisted)
3
AMRAP
6
Seated Row (Cable)
3
8-10 reps
7
Chest Supported Row (Dumbbell)
2
12-15 reps
8
Lat Pulldown
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8-12 reps
2
Lat Pulldown
3
8-10 reps
3
Single Arm Iso Row
3
8-10 reps
4
Face Pull
5
15-20 reps
5
Pull-Up (Assisted)
3
AMRAP
6
Seated Row (Cable)
3
8-10 reps
7
Chest Supported Row (Dumbbell)
2
12-15 reps
8
Lat Pulldown
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8-12 reps
2
Lat Pulldown
3
8-10 reps
3
Single Arm Iso Row
3
8-10 reps
4
Face Pull
5
15-20 reps
5
Pull-Up (Assisted)
3
AMRAP
6
Seated Row (Cable)
3
8-10 reps
7
Chest Supported Row (Dumbbell)
2
12-15 reps
8
Lat Pulldown
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8-12 reps
2
Lat Pulldown
3
8-10 reps
3
Single Arm Iso Row
3
8-10 reps
4
Face Pull
5
15-20 reps
5
Pull-Up (Assisted)
3
AMRAP
6
Seated Row (Cable)
3
8-10 reps
7
Chest Supported Row (Dumbbell)
2
12-15 reps
8
Lat Pulldown
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8-12 reps
2
Lat Pulldown
3
8-10 reps
3
Single Arm Iso Row
3
8-10 reps
4
Face Pull
5
15-20 reps
5
Pull-Up (Assisted)
3
AMRAP
6
Seated Row (Cable)
3
8-10 reps
7
Chest Supported Row (Dumbbell)
2
12-15 reps
8
Lat Pulldown
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8-12 reps
2
Lat Pulldown
3
8-10 reps
3
Single Arm Iso Row
3
8-10 reps
4
Face Pull
5
15-20 reps
5
Pull-Up (Assisted)
3
AMRAP
6
Seated Row (Cable)
3
8-10 reps
7
Chest Supported Row (Dumbbell)
2
12-15 reps
8
Lat Pulldown
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8-12 reps
2
Lat Pulldown
3
8-10 reps
3
Single Arm Iso Row
3
8-10 reps
4
Face Pull
5
15-20 reps
5
Pull-Up (Assisted)
3
AMRAP
6
Seated Row (Cable)
3
8-10 reps
7
Chest Supported Row (Dumbbell)
2
12-15 reps
8
Lat Pulldown
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8-12 reps
2
Lat Pulldown
3
8-10 reps
3
Single Arm Iso Row
3
8-10 reps
4
Face Pull
5
15-20 reps
5
Pull-Up (Assisted)
3
AMRAP
6
Seated Row (Cable)
3
8-10 reps
7
Chest Supported Row (Dumbbell)
2
12-15 reps
8
Lat Pulldown
1
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
7
15-30 reps
2
Leg Extension
7
12-15 reps
3
Squat (Barbell)
4
8-12 reps
4
Romanian Deadlift (Barbell)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
7
15-30 reps
2
Leg Extension
7
12-15 reps
3
Squat (Barbell)
4
8-12 reps
4
Romanian Deadlift (Barbell)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
7
15-30 reps
2
Leg Extension
7
12-15 reps
3
Squat (Barbell)
4
8-12 reps
4
Romanian Deadlift (Barbell)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
7
15-30 reps
2
Leg Extension
7
12-15 reps
3
Squat (Barbell)
4
8-12 reps
4
Romanian Deadlift (Barbell)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
7
15-30 reps
2
Leg Extension
7
12-15 reps
3
Squat (Barbell)
4
8-12 reps
4
Romanian Deadlift (Barbell)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
7
15-30 reps
2
Leg Extension
7
12-15 reps
3
Squat (Barbell)
4
8-12 reps
4
Romanian Deadlift (Barbell)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
7
15-30 reps
2
Leg Extension
7
12-15 reps
3
Squat (Barbell)
4
8-12 reps
4
Romanian Deadlift (Barbell)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
7
15-30 reps
2
Leg Extension
7
12-15 reps
3
Squat (Barbell)
4
8-12 reps
4
Romanian Deadlift (Barbell)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
7
15-30 reps
2
Leg Extension
7
12-15 reps
3
Squat (Barbell)
4
8-12 reps
4
Romanian Deadlift (Barbell)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
7
15-30 reps
2
Leg Extension
7
12-15 reps
3
Squat (Barbell)
4
8-12 reps
4
Romanian Deadlift (Barbell)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
7
15-30 reps
2
Leg Extension
7
12-15 reps
3
Squat (Barbell)
4
8-12 reps
4
Romanian Deadlift (Barbell)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
7
15-30 reps
2
Leg Extension
7
12-15 reps
3
Squat (Barbell)
4
8-12 reps
4
Romanian Deadlift (Barbell)
3
8-12 reps
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)7 Sets
10-12 Reps
2
Chest Press (Machine)2 Sets
AMRAP
3
Chest Fly (Machine)3 Sets
AMRAP
4
Dip (Assisted)4 Sets
5
Seated Overhead Press (Barbell)3 Sets
12-15 Reps
6
Lateral Raise (Machine)8 Sets
15-20 Reps
7
Pec Deck (Machine)1 Set
Day 2
1
Tricep Pushdown (Cable)2 Sets
12-15 Reps
2
Tricep Extension (Cable)3 Sets
12-15 Reps
3
Tricep Kickback3 Sets
12-15 Reps
4
Bicep Curl (Dumbbell)3 Sets
8-12 Reps
5
Seated Dumbbell Curl3 Sets
8-12 Reps
6
Bicep Curl (EZ Bar)3 Sets
8-12 Reps
7
Bicep Curl (Cable)3 Sets
8-12 Reps
8
Dip (Assisted)4 Sets
AMRAP
Day 3
1
Seated Wide-Grip Row (Cable)3 Sets
8-12 Reps
2
Lat Pulldown3 Sets
8-10 Reps
3
Single Arm Iso Row3 Sets
8-10 Reps
4
Face Pull5 Sets
15-20 Reps
5
Pull-Up (Assisted)3 Sets
AMRAP
6
Seated Row (Cable)3 Sets
8-10 Reps
7
Chest Supported Row (Dumbbell)2 Sets
12-15 Reps
8
Lat Pulldown1 Set
AMRAP
Day 4
1
Leg Curl7 Sets
15-30 Reps
2
Leg Extension7 Sets
12-15 Reps
3
Squat (Barbell)4 Sets
8-12 Reps
4
Romanian Deadlift (Barbell)3 Sets
8-12 Reps