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WW gymbros (W Workout)

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1 athletes joined

Program Description

Organised set of workouts

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    120 minutes
  • Created
    Feb 11, 2025 09:12
  • Last Edited
    Feb 16, 2025 06:57
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Machine)
2
-
3
Incline Chest Press (Machine)
2
-
4
Seated Dip (Machine)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Tricep Extension (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Machine)
2
-
3
Incline Chest Press (Machine)
2
-
4
Seated Dip (Machine)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Tricep Extension (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Machine)
2
-
3
Incline Chest Press (Machine)
2
-
4
Seated Dip (Machine)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Tricep Extension (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Machine)
2
-
3
Incline Chest Press (Machine)
2
-
4
Seated Dip (Machine)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Tricep Extension (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Machine)
2
-
3
Incline Chest Press (Machine)
2
-
4
Seated Dip (Machine)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Tricep Extension (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
-
2
Incline Curl (Dumbbell)
2
-
3
Hammer Curl
3
-
4
Lat Pulldown
3
-
5
Shrug (Dumbbell)
2
-
6
Bent Over Row (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
-
2
Incline Curl (Dumbbell)
2
-
3
Hammer Curl
3
-
4
Lat Pulldown
3
-
5
Shrug (Dumbbell)
2
-
6
Bent Over Row (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
-
2
Incline Curl (Dumbbell)
2
-
3
Hammer Curl
3
-
4
Lat Pulldown
3
-
5
Shrug (Dumbbell)
2
-
6
Bent Over Row (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
-
2
Incline Curl (Dumbbell)
2
-
3
Hammer Curl
3
-
4
Lat Pulldown
3
-
5
Shrug (Dumbbell)
2
-
6
Bent Over Row (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
-
2
Incline Curl (Dumbbell)
2
-
3
Hammer Curl
3
-
4
Lat Pulldown
3
-
5
Shrug (Dumbbell)
2
-
6
Bent Over Row (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Seated Hamstring Curl
2
-
5
Leg Press
2
-
6
Back Extension
3
-
7
Hip Abductor (Machine)
2
-
8
Glute Kickback (Cable)
2
-
9
Hip Bridge March
2
-
10
Hip Thrust (Dumbbell)
2
-
11
Decline Crunch (Weighted)
2
-
12
Decline Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Seated Hamstring Curl
2
-
5
Leg Press
2
-
6
Back Extension
3
-
7
Hip Abductor (Machine)
2
-
8
Glute Kickback (Cable)
2
-
9
Hip Bridge March
2
-
10
Hip Thrust (Dumbbell)
2
-
11
Decline Crunch (Weighted)
2
-
12
Decline Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Seated Hamstring Curl
2
-
5
Leg Press
2
-
6
Back Extension
3
-
7
Hip Abductor (Machine)
2
-
8
Glute Kickback (Cable)
2
-
9
Hip Bridge March
2
-
10
Hip Thrust (Dumbbell)
2
-
11
Decline Crunch (Weighted)
2
-
12
Decline Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Seated Hamstring Curl
2
-
5
Leg Press
2
-
6
Back Extension
3
-
7
Hip Abductor (Machine)
2
-
8
Glute Kickback (Cable)
2
-
9
Hip Bridge March
2
-
10
Hip Thrust (Dumbbell)
2
-
11
Decline Crunch (Weighted)
2
-
12
Decline Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Seated Hamstring Curl
2
-
5
Leg Press
2
-
6
Back Extension
3
-
7
Hip Abductor (Machine)
2
-
8
Glute Kickback (Cable)
2
-
9
Hip Bridge March
2
-
10
Hip Thrust (Dumbbell)
2
-
11
Decline Crunch (Weighted)
2
-
12
Decline Crunch
2
-
Day 4
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Front Raise
2
-
3
Lateral Raise (Dumbbell)
2
-
4
Lateral Raise (Machine)
2
-
5
Farmer's Walk (Weighted)
2
-
6
Bayesian Curl
2
-
7
Preacher Curl (Barbell)
2
3 reps
-
8
Hammer Curl
2
-
9
Tricep Extension (Cable)
2
-
10
Seated Dip (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Front Raise
2
-
3
Lateral Raise (Dumbbell)
2
-
4
Lateral Raise (Machine)
2
-
5
Farmer's Walk (Weighted)
2
-
6
Bayesian Curl
2
-
7
Preacher Curl (Barbell)
2
3 reps
-
8
Hammer Curl
2
-
9
Tricep Extension (Cable)
2
-
10
Seated Dip (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Front Raise
2
-
3
Lateral Raise (Dumbbell)
2
-
4
Lateral Raise (Machine)
2
-
5
Farmer's Walk (Weighted)
2
-
6
Bayesian Curl
2
-
7
Preacher Curl (Barbell)
2
3 reps
-
8
Hammer Curl
2
-
9
Tricep Extension (Cable)
2
-
10
Seated Dip (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Front Raise
2
-
3
Lateral Raise (Dumbbell)
2
-
4
Lateral Raise (Machine)
2
-
5
Farmer's Walk (Weighted)
2
-
6
Bayesian Curl
2
-
7
Preacher Curl (Barbell)
2
3 reps
-
8
Hammer Curl
2
-
9
Tricep Extension (Cable)
2
-
10
Seated Dip (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Front Raise
2
-
3
Lateral Raise (Dumbbell)
2
-
4
Lateral Raise (Machine)
2
-
5
Farmer's Walk (Weighted)
2
-
6
Bayesian Curl
2
-
7
Preacher Curl (Barbell)
2
3 reps
-
8
Hammer Curl
2
-
9
Tricep Extension (Cable)
2
-
10
Seated Dip (Machine)
2
-
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
-
2
Chest Fly (Machine)
2 Sets
-
3
Incline Chest Press (Machine)
2 Sets
-
4
Seated Dip (Machine)
2 Sets
-
5
Tricep Pushdown (Cable)
2 Sets
-
6
Tricep Extension (Machine)
2 Sets
-
Day 2
1
Bayesian Curl
3 Sets
-
2
Incline Curl (Dumbbell)
2 Sets
-
3
Hammer Curl
3 Sets
-
4
Lat Pulldown
3 Sets
-
5
Shrug (Dumbbell)
2 Sets
-
6
Bent Over Row (Barbell)
2 Sets
-
Day 4
No exercises added to this day
Day 5
1
Shoulder Press (Machine)
3 Sets
-
2
Front Raise
2 Sets
-
3
Lateral Raise (Dumbbell)
2 Sets
-
4
Lateral Raise (Machine)
2 Sets
-
5
Farmer's Walk (Weighted)
2 Sets
-
6
Bayesian Curl
2 Sets
-
7
Preacher Curl (Barbell)
2 Sets
3 Reps
-
8
Hammer Curl
2 Sets
-
9
Tricep Extension (Cable)
2 Sets
-
10
Seated Dip (Machine)
2 Sets
-
Day 3
1
Squat (Barbell)
3 Sets
-
2
Leg Curl
2 Sets
-
3
Leg Extension
2 Sets
-
4
Seated Hamstring Curl
2 Sets
-
5
Leg Press
2 Sets
-
6
Back Extension
3 Sets
-
7
Hip Abductor (Machine)
2 Sets
-
8
Glute Kickback (Cable)
2 Sets
-
9
Hip Bridge March
2 Sets
-
10
Hip Thrust (Dumbbell)
2 Sets
-
11
Decline Crunch (Weighted)
2 Sets
-
12
Decline Crunch
2 Sets
-