Phil's bare body strength

by Junyoung K.

Program Description

Bare body exercises

Program Overview

Level
Beginner
Goal
Muscle & Sculpting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
30 minutes
Created
Sep 16, 2024 08:11
Last Edited
Sep 18, 2024 02:00

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Push Up

5

20 reps

RPE 7.5

2

Pec Deck (Machine)

4

10 reps

RPE 7.5

3

Skull Crusher (Barbell)

4

10 reps

RPE 7.5

4

Run

1

35 mins

RPE 8

Day 1

1

Push Up

5

20 reps

RPE 7.5

2

Pec Deck (Machine)

4

10 reps

RPE 7.5

3

Skull Crusher (Barbell)

4

10 reps

RPE 7.5

4

Run

1

35 mins

RPE 8

Day 1

1

Push Up

5

20 reps

RPE 7.5

2

Pec Deck (Machine)

4

10 reps

RPE 7.5

3

Skull Crusher (Barbell)

4

10 reps

RPE 7.5

4

Run

1

35 mins

RPE 8

Day 1

1

Push Up

5

20 reps

RPE 7.5

2

Pec Deck (Machine)

4

10 reps

RPE 7.5

3

Skull Crusher (Barbell)

4

10 reps

RPE 7.5

4

Run

1

35 mins

RPE 8

Day 2

1

Pull-Up (Bodyweight)

5

5 reps

RPE 7.5

2

Wide Grip Lat Pulldown

4

10 reps

RPE 7.5

3

Bicep Curl (Barbell)

4

10 reps

RPE 7.5

4

Run

1

35 mins

RPE 8

Day 2

1

Pull-Up (Bodyweight)

5

5 reps

RPE 7.5

2

Wide Grip Lat Pulldown

4

10 reps

RPE 7.5

3

Bicep Curl (Barbell)

4

10 reps

RPE 7.5

4

Run

1

35 mins

RPE 8

Day 2

1

Pull-Up (Bodyweight)

5

5 reps

RPE 7.5

2

Wide Grip Lat Pulldown

4

10 reps

RPE 7.5

3

Bicep Curl (Barbell)

4

10 reps

RPE 7.5

4

Run

1

35 mins

RPE 8

Day 2

1

Pull-Up (Bodyweight)

5

5 reps

RPE 7.5

2

Wide Grip Lat Pulldown

4

10 reps

RPE 7.5

3

Bicep Curl (Barbell)

4

10 reps

RPE 7.5

4

Run

1

35 mins

RPE 8

Day 3

1

Overhead Press (Barbell)

4

10 reps

RPE 8

2

Lateral Raise (Dumbbell)

4

10 reps

RPE 8

3

Rear Delt Fly (Dumbbell)

4

10 reps

RPE 8

4

Back Extension

5

10 reps

RPE 8

5

Run

1

35 mins

RPE 8

Day 3

1

Overhead Press (Barbell)

4

10 reps

RPE 8

2

Lateral Raise (Dumbbell)

4

10 reps

RPE 8

3

Rear Delt Fly (Dumbbell)

4

10 reps

RPE 8

4

Back Extension

5

10 reps

RPE 8

5

Run

1

35 mins

RPE 8

Day 3

1

Overhead Press (Barbell)

4

10 reps

RPE 8

2

Lateral Raise (Dumbbell)

4

10 reps

RPE 8

3

Rear Delt Fly (Dumbbell)

4

10 reps

RPE 8

4

Back Extension

5

10 reps

RPE 8

5

Run

1

35 mins

RPE 8

Day 3

1

Overhead Press (Barbell)

4

10 reps

RPE 8

2

Lateral Raise (Dumbbell)

4

10 reps

RPE 8

3

Rear Delt Fly (Dumbbell)

4

10 reps

RPE 8

4

Back Extension

5

10 reps

RPE 8

5

Run

1

35 mins

RPE 8

Day 4

1

Squat (Barbell)

5

10 reps

RPE 7.5

2

Bench Press (Barbell)

5

10 reps

RPE 7.5

3

Deadlift (Barbell)

5

10 reps

RPE 7.5

Day 4

1

Squat (Barbell)

5

10 reps

RPE 7.5

2

Bench Press (Barbell)

5

10 reps

RPE 7.5

3

Deadlift (Barbell)

5

10 reps

RPE 7.5

Day 4

1

Squat (Barbell)

5

10 reps

RPE 7.5

2

Bench Press (Barbell)

5

10 reps

RPE 7.5

3

Deadlift (Barbell)

5

10 reps

RPE 7.5

Day 4

1

Squat (Barbell)

5

10 reps

RPE 7.5

2

Bench Press (Barbell)

5

10 reps

RPE 7.5

3

Deadlift (Barbell)

5

10 reps

RPE 7.5

Day 3

1

Overhead Press (Barbell)

4 Sets

10 Reps

@8

2

Lateral Raise (Dumbbell)

4 Sets

10 Reps

@8

3

Rear Delt Fly (Dumbbell)

4 Sets

10 Reps

@8

4

Back Extension

5 Sets

10 Reps

@8

5

Run

1 Set

35 mins

@8

Day 1

1

Push Up

5 Sets

20 Reps

@7.5

2

Pec Deck (Machine)

4 Sets

10 Reps

@7.5

3

Skull Crusher (Barbell)

4 Sets

10 Reps

@7.5

4

Run

1 Set

35 mins

@8

Day 2

1

Pull-Up (Bodyweight)

5 Sets

5 Reps

@7.5

2

Wide Grip Lat Pulldown

4 Sets

10 Reps

@7.5

3

Bicep Curl (Barbell)

4 Sets

10 Reps

@7.5

4

Run

1 Set

35 mins

@8

Day 4

1

Squat (Barbell)

5 Sets

10 Reps

@7.5

2

Bench Press (Barbell)

5 Sets

10 Reps

@7.5

3

Deadlift (Barbell)

5 Sets

10 Reps

@7.5