Kitty Lifts

by Ti7aNiC

4 athletes joined

Program Description

Cookie Coach Routine

Program Overview

Level
Novice
Goal
Athletics, Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
90 minutes
Created
Nov 02, 2025 08:05
Last Edited
Nov 14, 2025 03:56

Muscle Engagement

Front

Back

MuscleSet

Abs

14.6%

Glutes

10.5%

Chest

8.9%

Front Delts

8.4%

Triceps

8.4%

Quadriceps

7.3%

Upper Back

6.4%

Hamstrings

6.3%

Biceps

5.4%

Lats

4.7%

Middle Delts

4.6%

Lower Back

4.3%

Adductors

3.1%

Calves

1.7%

Abductors

1.7%

Other

1.7%

Rear Delts

1.5%

Forearms

0.7%

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

1

Squat (Barbell)

1

1

1

1

8 reps

5 reps

5 reps

8 reps

65%

75%

85%

70%

2

Romanian Deadlift (Barbell)

4

8 reps

-

3

Hack Squat

4

8 reps

-

4A

Hip Thrust (Machine)

4

8 reps

-

4B

Standing Calf Raise

4

15 reps

-

5A

Hanging Leg Raise

3

12 reps

-

5B

Plank

3

1 mins

-

Day 1

1A

Walking Lunge

3

20 reps

RPE 8

1B

Sled Push

3

RPE 8

1C

Sled Pull

3

RPE 8

2

Hip Abductor (Machine)

4

12 reps

-

3

Hip Adductor (Machine)

4

12 reps

-

4A

Goblet Squat

3

15 reps

-

4B

Cable Crunch

3

AMRAP

-

Day 1

1

Run

1

30 mins

-

2

Ab Wheel

3

AMRAP

-

Day 2

1

Bench Press (Barbell)

1

1

1

1

8 reps

5 reps

5 reps

8 reps

65%

75%

85%

70%

2

Dip (Assisted)

4

8 reps

-

3

Pec Deck (Machine)

4

8 reps

-

4

Tricep Rope Push Down (Cable)

4

8 reps

-

5A

Push Up

3

12 reps

-

5B

Abs Crunch (Bodyweight)

3

15 reps

-

Day 2

1A

Bench Press (Dumbbell)

4

12 reps

RPE 8

1B

Bench Dips

4

12 reps

RPE 8

2

Overhead Press (Barbell)

4

8 reps

-

3

Pec Fly (Dumbbell)

4

12 reps

-

4A

Lateral Raise (Dumbbell)

3

12 reps

-

4B

Front Raise

3

12 reps

-

5

Rear Delt Fly (Cable)

3

10 reps

-

Day 2

1

Assault Bike

1

15 mins

-

2

Run

1

15 mins

-

3

Cable Crunch

3

AMRAP

-

Day 3

1

Deadlift (Barbell)

1

1

1

1

8 reps

5 reps

5 reps

8 reps

65%

75%

85%

70%

2

T-Bar Row

4

8 reps

-

3A

Hammer Curl (Dumbbell)

4

8 reps

-

3B

Shrug (Dumbbell)

4

8 reps

-

4

Lat Pulldown

4

8 reps

-

5

Assault Bike

1

15 mins

-

Day 3

1

Pull-Up (Assisted)

4

AMRAP

RPE 8

2

Seated Shoulder Press (Dumbbell)

4

8 reps

-

3

Bicep Curl (EZ Bar)

4

10 reps

-

4

Back Extension

3

10 reps

-

5A

Flutter Kicks

3

1 mins

-

5B

Lying Leg Raise

3

15 reps

-

Day 3

1

1km Row

1

15 mins

-

2

Run

1

15 mins

-

3A

Reverse Abs Crunch (Bodyweight)

3

15 reps

-

3B

Russian Twist

3

15 reps

-

Day 1

1

Squat (Barbell)

1 Set

1 Set

1 Set

1 Set

8 Reps

5 Reps

5 Reps

8 Reps

65%

75%

85%

70%

2

Romanian Deadlift (Barbell)

1 Set

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

8 Reps

-

-

-

-

3

Hack Squat

1 Set

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

8 Reps

-

-

-

-

4A

Hip Thrust (Machine)

1 Set

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

8 Reps

-

-

-

-

4B

Standing Calf Raise

1 Set

1 Set

1 Set

1 Set

15 Reps

15 Reps

15 Reps

15 Reps

-

-

-

-

5A

Hanging Leg Raise

1 Set

1 Set

1 Set

12 Reps

12 Reps

12 Reps

-

-

-

5B

Plank

1 Set

1 Set

1 Set

1 mins

1 mins

1 mins

-

-

-

Day 2

1

Bench Press (Barbell)

1 Set

1 Set

1 Set

1 Set

8 Reps

5 Reps

5 Reps

8 Reps

65%

75%

85%

70%

2

Dip (Assisted)

1 Set

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

8 Reps

-

-

-

-

3

Pec Deck (Machine)

1 Set

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

8 Reps

-

-

-

-

4

Tricep Rope Push Down (Cable)

1 Set

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

8 Reps

-

-

-

-

5A

Push Up

1 Set

1 Set

1 Set

12 Reps

12 Reps

12 Reps

-

-

-

5B

Abs Crunch (Bodyweight)

1 Set

1 Set

1 Set

15 Reps

15 Reps

15 Reps

-

-

-

Day 3

1

Deadlift (Barbell)

1 Set

1 Set

1 Set

1 Set

8 Reps

5 Reps

5 Reps

8 Reps

65%

75%

85%

70%

2

T-Bar Row

1 Set

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

8 Reps

-

-

-

-

3A

Hammer Curl (Dumbbell)

1 Set

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

8 Reps

-

-

-

-

3B

Shrug (Dumbbell)

1 Set

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

8 Reps

-

-

-

-

4

Lat Pulldown

1 Set

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

8 Reps

-

-

-

-

5

Assault Bike

1 Set

15 mins

-