Bubba Builder (2)

by Michael J.

1 athletes joined

Program Description

Add weight or reps each week

Program Overview

Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
Jan 28, 2025 07:21
Last Edited
Feb 01, 2025 12:17

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WEEK 1

WEEK 2

WEEK 3

Day 1

1

Bench Press (Barbell)

3

5-8 reps

-

2

Incline Bench Press (Smith Machine)

3

5-8 reps

-

3

Shoulder Press (Machine)

3

9-12 reps

-

4

Lateral Raise (Dumbbell)

3

12-20 reps

-

5

Single Arm Tricep Extension (Cable)

3

9-12 reps

-

6

Cardio (Zone 2)

1

15 mins

-

Day 1

1

Bench Press (Barbell)

3

5-8 reps

-

2

Incline Bench Press (Smith Machine)

3

5-8 reps

-

3

Shoulder Press (Machine)

3

9-12 reps

-

4

Lateral Raise (Dumbbell)

3

12-20 reps

-

5

Single Arm Tricep Extension (Cable)

3

9-12 reps

-

6

Cardio (Zone 2)

1

15 mins

-

Day 1

1

Bench Press (Barbell)

3

5-8 reps

-

2

Incline Bench Press (Smith Machine)

3

5-8 reps

-

3

Shoulder Press (Machine)

3

9-12 reps

-

4

Lateral Raise (Dumbbell)

3

12-20 reps

-

5

Single Arm Tricep Extension (Cable)

3

9-12 reps

-

6

Cardio (Zone 2)

1

15 mins

-

Day 2

1

Deadlift (Barbell)

1

5 reps

-

2

Kettlebell Gorilla Row

4

9-12 reps

-

3

Lat Pulldown (Neutral Grip)

3

9-12 reps

-

4

Bicep Curl (Dumbbell)

3

9-12 reps

-

5

Face Pull

3

9-12 reps

-

6

Cardio (Zone 2)

1

15 mins

-

Day 2

1

Deadlift (Barbell)

1

5 reps

-

2

Kettlebell Gorilla Row

4

9-12 reps

-

3

Lat Pulldown (Neutral Grip)

3

9-12 reps

-

4

Bicep Curl (Dumbbell)

3

9-12 reps

-

5

Face Pull

3

9-12 reps

-

6

Cardio (Zone 2)

1

15 mins

-

Day 2

1

Deadlift (Barbell)

1

5 reps

-

2

Kettlebell Gorilla Row

4

9-12 reps

-

3

Lat Pulldown (Neutral Grip)

3

9-12 reps

-

4

Bicep Curl (Dumbbell)

3

9-12 reps

-

5

Face Pull

3

9-12 reps

-

6

Cardio (Zone 2)

1

15 mins

-

Day 3

1

Plank

3

1 mins

-

2

Squat (Barbell)

3

5-8 reps

-

3

Back Extension (Weighted)

3

5-8 reps

-

4

Leg Press

3

9-12 reps

-

5

Decline Crunch

3

10-15 reps

-

6

Cardio (Zone 2)

1

15 mins

-

Day 3

1

Plank

3

1 mins

-

2

Squat (Barbell)

3

5-8 reps

-

3

Back Extension (Weighted)

3

5-8 reps

-

4

Leg Press

3

9-12 reps

-

5

Decline Crunch

3

10-15 reps

-

6

Cardio (Zone 2)

1

15 mins

-

Day 3

1

Plank

3

1 mins

-

2

Squat (Barbell)

3

5-8 reps

-

3

Back Extension (Weighted)

3

5-8 reps

-

4

Leg Press

3

9-12 reps

-

5

Decline Crunch

3

10-15 reps

-

6

Cardio (Zone 2)

1

15 mins

-

Day 1

1

Bench Press (Barbell)

3 Sets

5-8 Reps

-

2

Incline Bench Press (Smith Machine)

3 Sets

5-8 Reps

-

3

Shoulder Press (Machine)

3 Sets

9-12 Reps

-

4

Lateral Raise (Dumbbell)

3 Sets

12-20 Reps

-

5

Single Arm Tricep Extension (Cable)

3 Sets

9-12 Reps

-

6

Cardio (Zone 2)

1 Set

15 mins

-

Day 2

1

Deadlift (Barbell)

1 Set

5 Reps

-

2

Kettlebell Gorilla Row

4 Sets

9-12 Reps

-

3

Lat Pulldown (Neutral Grip)

3 Sets

9-12 Reps

-

4

Bicep Curl (Dumbbell)

3 Sets

9-12 Reps

-

5

Face Pull

3 Sets

9-12 Reps

-

6

Cardio (Zone 2)

1 Set

15 mins

-

Day 3

1

Plank

3 Sets

1 mins

-

2

Squat (Barbell)

3 Sets

5-8 Reps

-

3

Back Extension (Weighted)

3 Sets

5-8 Reps

-

4

Leg Press

3 Sets

9-12 Reps

-

5

Decline Crunch

3 Sets

10-15 Reps

-

6

Cardio (Zone 2)

1 Set

15 mins

-