5.0
(1 rating)
Program Description
Maintaining mass when your life gets turned upside down. Run this twice a week, or more. Try to keep at least 1 rest day between sessions. Go heavy, go hard. You will also work on conditioning.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout80 minutes
- CreatedMay 18, 2024 04:42
- Last EditedJul 08, 2024 12:20
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
2A
Goblet Squat
3
10 reps
2B
Romanian Deadlift (Barbell)
3
10 reps
3A
Lat Pulldown
3
3B
Lateral Raise (Dumbbell)
3
4A
Bicep Curl (Dumbbell)
3
12 reps
4B
Tricep Pushdown (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
2A
Goblet Squat
3
10 reps
2B
Romanian Deadlift (Barbell)
3
10 reps
3A
Lat Pulldown
3
3B
Lateral Raise (Dumbbell)
3
4A
Bicep Curl (Dumbbell)
3
12 reps
4B
Tricep Pushdown (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
2A
Goblet Squat
3
10 reps
2B
Romanian Deadlift (Barbell)
3
10 reps
3A
Lat Pulldown
3
3B
Lateral Raise (Dumbbell)
3
4A
Bicep Curl (Dumbbell)
3
12 reps
4B
Tricep Pushdown (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
2A
Goblet Squat
3
10 reps
2B
Romanian Deadlift (Barbell)
3
10 reps
3A
Lat Pulldown
3
3B
Lateral Raise (Dumbbell)
3
4A
Bicep Curl (Dumbbell)
3
12 reps
4B
Tricep Pushdown (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
2A
Goblet Squat
3
10 reps
2B
Romanian Deadlift (Barbell)
3
10 reps
3A
Lat Pulldown
3
3B
Lateral Raise (Dumbbell)
3
4A
Bicep Curl (Dumbbell)
3
12 reps
4B
Tricep Pushdown (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
2A
Goblet Squat
3
10 reps
2B
Romanian Deadlift (Barbell)
3
10 reps
3A
Lat Pulldown
3
3B
Lateral Raise (Dumbbell)
3
4A
Bicep Curl (Dumbbell)
3
12 reps
4B
Tricep Pushdown (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
2A
Goblet Squat
3
10 reps
2B
Romanian Deadlift (Barbell)
3
10 reps
3A
Lat Pulldown
3
3B
Lateral Raise (Dumbbell)
3
4A
Bicep Curl (Dumbbell)
3
12 reps
4B
Tricep Pushdown (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
2A
Goblet Squat
3
10 reps
2B
Romanian Deadlift (Barbell)
3
10 reps
3A
Lat Pulldown
3
3B
Lateral Raise (Dumbbell)
3
4A
Bicep Curl (Dumbbell)
3
12 reps
4B
Tricep Pushdown (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
10 reps
2A
Hamstring Curl
3
2B
Chest Fly (Dumbbell)
3
3A
Neck Work
4
3B
Standing Calf Raise
4
4A
Parralel Pullup
3
4B
Rear Delt Fly (Machine)
3
5A
Hammer Curl
3
5B
Overhead Tricep Extension (Cable)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
10 reps
2A
Hamstring Curl
3
2B
Chest Fly (Dumbbell)
3
3A
Neck Work
4
3B
Standing Calf Raise
4
4A
Parralel Pullup
3
4B
Rear Delt Fly (Machine)
3
5A
Hammer Curl
3
5B
Overhead Tricep Extension (Cable)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
10 reps
2A
Hamstring Curl
3
2B
Chest Fly (Dumbbell)
3
3A
Neck Work
4
3B
Standing Calf Raise
4
4A
Parralel Pullup
3
4B
Rear Delt Fly (Machine)
3
5A
Hammer Curl
3
5B
Overhead Tricep Extension (Cable)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
10 reps
2A
Hamstring Curl
3
2B
Chest Fly (Dumbbell)
3
3A
Neck Work
4
3B
Standing Calf Raise
4
4A
Parralel Pullup
3
4B
Rear Delt Fly (Machine)
3
5A
Hammer Curl
3
5B
Overhead Tricep Extension (Cable)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
10 reps
2A
Hamstring Curl
3
2B
Chest Fly (Dumbbell)
3
3A
Neck Work
4
3B
Standing Calf Raise
4
4A
Parralel Pullup
3
4B
Rear Delt Fly (Machine)
3
5A
Hammer Curl
3
5B
Overhead Tricep Extension (Cable)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
10 reps
2A
Hamstring Curl
3
2B
Chest Fly (Dumbbell)
3
3A
Neck Work
4
3B
Standing Calf Raise
4
4A
Parralel Pullup
3
4B
Rear Delt Fly (Machine)
3
5A
Hammer Curl
3
5B
Overhead Tricep Extension (Cable)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
10 reps
2A
Hamstring Curl
3
2B
Chest Fly (Dumbbell)
3
3A
Neck Work
4
3B
Standing Calf Raise
4
4A
Parralel Pullup
3
4B
Rear Delt Fly (Machine)
3
5A
Hammer Curl
3
5B
Overhead Tricep Extension (Cable)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
10 reps
2A
Hamstring Curl
3
2B
Chest Fly (Dumbbell)
3
3A
Neck Work
4
3B
Standing Calf Raise
4
4A
Parralel Pullup
3
4B
Rear Delt Fly (Machine)
3
5A
Hammer Curl
3
5B
Overhead Tricep Extension (Cable)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
10
10 reps
1B
Hammer Strength Bench Press
10
10 reps
2A
Face Pull
4
15 reps
2B
Neck Work Cable
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
10
10 reps
1B
Hammer Strength Bench Press
10
10 reps
2A
Face Pull
4
15 reps
2B
Neck Work Cable
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
10
10 reps
1B
Hammer Strength Bench Press
10
10 reps
2A
Face Pull
4
15 reps
2B
Neck Work Cable
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
10
10 reps
1B
Hammer Strength Bench Press
10
10 reps
2A
Face Pull
4
15 reps
2B
Neck Work Cable
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
10
10 reps
1B
Hammer Strength Bench Press
10
10 reps
2A
Face Pull
4
15 reps
2B
Neck Work Cable
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
10
10 reps
1B
Hammer Strength Bench Press
10
10 reps
2A
Face Pull
4
15 reps
2B
Neck Work Cable
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
10
10 reps
1B
Hammer Strength Bench Press
10
10 reps
2A
Face Pull
4
15 reps
2B
Neck Work Cable
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
10
10 reps
1B
Hammer Strength Bench Press
10
10 reps
2A
Face Pull
4
15 reps
2B
Neck Work Cable
4
20 reps
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
5 Reps
2A
Goblet Squat3 Sets
10 Reps
2B
Romanian Deadlift (Barbell)3 Sets
10 Reps
3A
Lat Pulldown3 Sets
3B
Lateral Raise (Dumbbell)3 Sets
4A
Bicep Curl (Dumbbell)3 Sets
12 Reps
4B
Tricep Pushdown (Cable)3 Sets
12 Reps
Day 2
1
Box Squat (Barbell)5 Sets
10 Reps
2A
Hamstring Curl3 Sets
2B
Chest Fly (Dumbbell)3 Sets
3A
Neck Work4 Sets
3B
Standing Calf Raise4 Sets
4A
Parralel Pullup3 Sets
4B
Rear Delt Fly (Machine)3 Sets
5A
Hammer Curl3 Sets
5B
Overhead Tricep Extension (Cable)3 Sets
Day 3
1A
Chest Supported Row (Machine)10 Sets
10 Reps
1B
Hammer Strength Bench Press10 Sets
10 Reps
2A
Face Pull4 Sets
15 Reps
2B
Neck Work Cable4 Sets
20 Reps