Program Description
Become a beast
Program Overview
- LevelIntermediate
- GoalAthletics, Muscle & Sculpting
- EquipmentFull Gym
- Program Length1 week
- Time Per Workout10 minutes
- CreatedFeb 16, 2024 01:33
- Last EditedSep 06, 2024 12:10
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
10 reps
5 reps
2
Bench Press (Dumbbell)
2
10 reps
3
Shotgun Dumbbell Press
2
10 reps
4
Pec Deck (Machine)
2
10 reps
5
Push Up
4
25 reps
6
Barbell Shoulder Press
2
15 reps
7
Arnold Press
2
10 reps
8
Seated Shoulder Press (Dumbbell)
2
10 reps
9
Single Arm Push Press (Dumbbell)
2
10 reps
10
Pullover (EZ Bar)
2
10 reps
11
Inclose Curlbar Press
2
20 reps
12
Wrist Curls
3
10 reps
13
Reverse Wrist Curl (Dumbbell)
3
10 reps
14
Skull Crusher
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
15 reps
10 reps
2
Standing Calf Raise
1
1
15 reps
10 reps
3
Walking Lunge (Dumbbell)
2
10 reps
4
Glute Kickback
3
15 reps
5
Leg Curl
3
15 reps
6
Lying Leg Curl
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
2
Bent Over Row (Barbell)
1
10 reps
3
Bent Over Row (Dumbbell)
2
15 reps
4
Rear Delt Fly (Dumbbell)
2
10 reps
5
Pull-Up (Bodyweight)
1
5 reps
6
Bicep Curl (Dumbbell)
2
20 reps
7
Seated Dumbbell Curl
2
15 reps
8
Bicep Curl (EZ Bar)
2
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
Week 1
1 / 1 Weeks
Day 2
1
Run1 Set
10 mins
@7
Day 3
1
Squat (Barbell)1 Set
1 Set
15 Reps
10 Reps
2
Standing Calf Raise1 Set
1 Set
15 Reps
10 Reps
3
Walking Lunge (Dumbbell)2 Sets
10 Reps
4
Glute Kickback3 Sets
15 Reps
5
Leg Curl3 Sets
15 Reps
6
Lying Leg Curl3 Sets
15 Reps
Day 4
1
Run1 Set
10 mins
Day 5
1
Clean Deadlift3 Sets
10 Reps
2
Bent Over Row (Barbell)1 Set
10 Reps
3
Bent Over Row (Dumbbell)2 Sets
15 Reps
4
Rear Delt Fly (Dumbbell)2 Sets
10 Reps
5
Pull-Up (Bodyweight)1 Set
5 Reps
6
Bicep Curl (Dumbbell)2 Sets
20 Reps
7
Seated Dumbbell Curl2 Sets
15 Reps
8
Bicep Curl (EZ Bar)2 Sets
20 Reps
Day 6
1
Run1 Set
10 mins
Day 7
1
Run1 Set
10 mins
Day 1
1
Bench Press (Barbell)1 Set
1 Set
10 Reps
5 Reps
2
Bench Press (Dumbbell)2 Sets
10 Reps
3
Shotgun Dumbbell Press2 Sets
10 Reps
4
Pec Deck (Machine)2 Sets
10 Reps
5
Push Up4 Sets
25 Reps
6
Barbell Shoulder Press2 Sets
15 Reps
7
Arnold Press2 Sets
10 Reps
8
Seated Shoulder Press (Dumbbell)2 Sets
10 Reps
9
Single Arm Push Press (Dumbbell)2 Sets
10 Reps
10
Pullover (EZ Bar)2 Sets
10 Reps
11
Inclose Curlbar Press2 Sets
20 Reps
12
Wrist Curls3 Sets
10 Reps
13
Reverse Wrist Curl (Dumbbell)3 Sets
10 Reps
14
Skull Crusher3 Sets
20 Reps