Program Description
To get ready before college
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalBodybuilding, Muscle & Sculpting, Bodyweight Fitness
- EquipmentFull Gym
- Program Length1 week
- Time Per Workout30 minutes
- CreatedJul 12, 2024 01:18
- Last EditedJul 12, 2024 01:56
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
5
12 reps
2
Incline Bench Press (Barbell)
4
12 reps
3
Pullover (Dumbbell)
3
12 reps
4
Dip (Weighted)
4
12 reps
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
12 reps
2
Seated Wide-Grip Row (Cable)
4
12 reps
3
Lat Pulldown (Single Arm)
4
12 reps
4
Pull-Up (Weighted)
3
12 reps
5
Preacher Curl (Barbell)
4
12 reps
6
Bicep Curl (Cable)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
2
Single Leg Press
3
12 reps
3
Hack Squat
3
12 reps
4
Hamstring Curl
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
12 reps
2
Lateral Raise (Dumbbell)
4
12 reps
3
Upright Row (Barbell)
4
12 reps
4
Face Pull
3
12 reps
5
Reverse Pec Deck
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Extension (Cable)
4
12 reps
1B
Bicep Curl (Barbell)
4
12 reps
1C
Skull Crusher (Barbell)
3
12 reps
1D
Preacher Curl (Barbell)
3
12 reps
Week 1
1 / 1 Weeks
Day 2
1
Bent Over Row (Barbell)5 Sets
12 Reps
2
Seated Wide-Grip Row (Cable)4 Sets
12 Reps
3
Lat Pulldown (Single Arm)4 Sets
12 Reps
4
Pull-Up (Weighted)3 Sets
12 Reps
5
Preacher Curl (Barbell)4 Sets
12 Reps
6
Bicep Curl (Cable)3 Sets
12 Reps
Day 1
1
Bench Press (Wide Grip)5 Sets
12 Reps
2
Incline Bench Press (Barbell)4 Sets
12 Reps
3
Pullover (Dumbbell)3 Sets
12 Reps
4
Dip (Weighted)4 Sets
12 Reps
5
V-Handle Tricep Pushdown (Cable)3 Sets
12 Reps
Day 3
1
Leg Extension4 Sets
12 Reps
2
Single Leg Press3 Sets
12 Reps
3
Hack Squat3 Sets
12 Reps
4
Hamstring Curl4 Sets
12 Reps
Day 4
1
Seated Military Press (Barbell)5 Sets
12 Reps
2
Lateral Raise (Dumbbell)4 Sets
12 Reps
3
Upright Row (Barbell)4 Sets
12 Reps
4
Face Pull3 Sets
12 Reps
5
Reverse Pec Deck3 Sets
12 Reps
Day 5
1A
Overhead Extension (Cable)4 Sets
12 Reps
1B
Bicep Curl (Barbell)4 Sets
12 Reps
1C
Skull Crusher (Barbell)3 Sets
12 Reps
1D
Preacher Curl (Barbell)3 Sets
12 Reps