3.0
(1 rating)
Program Description
To cut and maintain or increase muscle mass.
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedFeb 19, 2024 03:30
- Last EditedSep 03, 2024 01:45
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
2
Bent Over Row (Barbell)
4
10-12 reps
3
Overhead Press (Barbell)
3
12-15 reps
4
Lat Pulldown
3
12-15 reps
5
Bicep Curl (Dumbbell)
3
12-15 reps
6
Skull Crusher
3
12-15 reps
7
Plank
3
0.5-1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
2
Bent Over Row (Barbell)
4
10-12 reps
3
Overhead Press (Barbell)
3
12-15 reps
4
Lat Pulldown
3
12-15 reps
5
Bicep Curl (Dumbbell)
3
12-15 reps
6
Skull Crusher
3
12-15 reps
7
Plank
3
0.5-1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
2
Bent Over Row (Barbell)
4
10-12 reps
3
Overhead Press (Barbell)
3
12-15 reps
4
Lat Pulldown
3
12-15 reps
5
Bicep Curl (Dumbbell)
3
12-15 reps
6
Skull Crusher
3
12-15 reps
7
Plank
3
0.5-1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
2
Bent Over Row (Barbell)
4
10-12 reps
3
Overhead Press (Barbell)
3
12-15 reps
4
Lat Pulldown
3
12-15 reps
5
Bicep Curl (Dumbbell)
3
12-15 reps
6
Skull Crusher
3
12-15 reps
7
Plank
3
0.5-1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
2
Bent Over Row (Barbell)
4
10-12 reps
3
Overhead Press (Barbell)
3
12-15 reps
4
Lat Pulldown
3
12-15 reps
5
Bicep Curl (Dumbbell)
3
12-15 reps
6
Skull Crusher
3
12-15 reps
7
Plank
3
0.5-1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
2
Bent Over Row (Barbell)
4
10-12 reps
3
Overhead Press (Barbell)
3
12-15 reps
4
Lat Pulldown
3
12-15 reps
5
Bicep Curl (Dumbbell)
3
12-15 reps
6
Skull Crusher
3
12-15 reps
7
Plank
3
0.5-1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
2
Bent Over Row (Barbell)
4
10-12 reps
3
Overhead Press (Barbell)
3
12-15 reps
4
Lat Pulldown
3
12-15 reps
5
Bicep Curl (Dumbbell)
3
12-15 reps
6
Skull Crusher
3
12-15 reps
7
Plank
3
0.5-1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
2
Bent Over Row (Barbell)
4
10-12 reps
3
Overhead Press (Barbell)
3
12-15 reps
4
Lat Pulldown
3
12-15 reps
5
Bicep Curl (Dumbbell)
3
12-15 reps
6
Skull Crusher
3
12-15 reps
7
Plank
3
0.5-1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
2
Deadlift (Barbell)
4
10-12 reps
3
Lunge (Dumbbell)
3
12-15 reps
4
Leg Press
3
12-15 reps
5
Seated Calf Raise
3
12-15 reps
6
Russian Twist (Dumbbell)
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
2
Deadlift (Barbell)
4
10-12 reps
3
Lunge (Dumbbell)
3
12-15 reps
4
Leg Press
3
12-15 reps
5
Seated Calf Raise
3
12-15 reps
6
Russian Twist (Dumbbell)
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
2
Deadlift (Barbell)
4
10-12 reps
3
Lunge (Dumbbell)
3
12-15 reps
4
Leg Press
3
12-15 reps
5
Seated Calf Raise
3
12-15 reps
6
Russian Twist (Dumbbell)
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
2
Deadlift (Barbell)
4
10-12 reps
3
Lunge (Dumbbell)
3
12-15 reps
4
Leg Press
3
12-15 reps
5
Seated Calf Raise
3
12-15 reps
6
Russian Twist (Dumbbell)
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
2
Deadlift (Barbell)
4
10-12 reps
3
Lunge (Dumbbell)
3
12-15 reps
4
Leg Press
3
12-15 reps
5
Seated Calf Raise
3
12-15 reps
6
Russian Twist (Dumbbell)
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
2
Deadlift (Barbell)
4
10-12 reps
3
Lunge (Dumbbell)
3
12-15 reps
4
Leg Press
3
12-15 reps
5
Seated Calf Raise
3
12-15 reps
6
Russian Twist (Dumbbell)
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
2
Deadlift (Barbell)
4
10-12 reps
3
Lunge (Dumbbell)
3
12-15 reps
4
Leg Press
3
12-15 reps
5
Seated Calf Raise
3
12-15 reps
6
Russian Twist (Dumbbell)
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
2
Deadlift (Barbell)
4
10-12 reps
3
Lunge (Dumbbell)
3
12-15 reps
4
Leg Press
3
12-15 reps
5
Seated Calf Raise
3
12-15 reps
6
Russian Twist (Dumbbell)
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
2
Bent Over Row (Barbell)
4
10-12 reps
3
Overhead Press (Barbell)
3
12-15 reps
4
Lat Pulldown
3
12-15 reps
5
Bicep Curl (Dumbbell)
3
12-15 reps
6
Skull Crusher
3
12-15 reps
7
Plank
3
0.5-1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
2
Bent Over Row (Barbell)
4
10-12 reps
3
Overhead Press (Barbell)
3
12-15 reps
4
Lat Pulldown
3
12-15 reps
5
Bicep Curl (Dumbbell)
3
12-15 reps
6
Skull Crusher
3
12-15 reps
7
Plank
3
0.5-1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
2
Bent Over Row (Barbell)
4
10-12 reps
3
Overhead Press (Barbell)
3
12-15 reps
4
Lat Pulldown
3
12-15 reps
5
Bicep Curl (Dumbbell)
3
12-15 reps
6
Skull Crusher
3
12-15 reps
7
Plank
3
0.5-1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
2
Bent Over Row (Barbell)
4
10-12 reps
3
Overhead Press (Barbell)
3
12-15 reps
4
Lat Pulldown
3
12-15 reps
5
Bicep Curl (Dumbbell)
3
12-15 reps
6
Skull Crusher
3
12-15 reps
7
Plank
3
0.5-1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
2
Bent Over Row (Barbell)
4
10-12 reps
3
Overhead Press (Barbell)
3
12-15 reps
4
Lat Pulldown
3
12-15 reps
5
Bicep Curl (Dumbbell)
3
12-15 reps
6
Skull Crusher
3
12-15 reps
7
Plank
3
0.5-1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
2
Bent Over Row (Barbell)
4
10-12 reps
3
Overhead Press (Barbell)
3
12-15 reps
4
Lat Pulldown
3
12-15 reps
5
Bicep Curl (Dumbbell)
3
12-15 reps
6
Skull Crusher
3
12-15 reps
7
Plank
3
0.5-1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
2
Bent Over Row (Barbell)
4
10-12 reps
3
Overhead Press (Barbell)
3
12-15 reps
4
Lat Pulldown
3
12-15 reps
5
Bicep Curl (Dumbbell)
3
12-15 reps
6
Skull Crusher
3
12-15 reps
7
Plank
3
0.5-1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
2
Bent Over Row (Barbell)
4
10-12 reps
3
Overhead Press (Barbell)
3
12-15 reps
4
Lat Pulldown
3
12-15 reps
5
Bicep Curl (Dumbbell)
3
12-15 reps
6
Skull Crusher
3
12-15 reps
7
Plank
3
0.5-1 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
2
Deadlift (Barbell)
4
10-12 reps
3
Lunge (Dumbbell)
3
12-15 reps
4
Leg Press
3
12-15 reps
5
Seated Calf Raise
3
12-15 reps
6
Russian Twist (Dumbbell)
3
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
2
Deadlift (Barbell)
4
10-12 reps
3
Lunge (Dumbbell)
3
12-15 reps
4
Leg Press
3
12-15 reps
5
Seated Calf Raise
3
12-15 reps
6
Russian Twist (Dumbbell)
3
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
2
Deadlift (Barbell)
4
10-12 reps
3
Lunge (Dumbbell)
3
12-15 reps
4
Leg Press
3
12-15 reps
5
Seated Calf Raise
3
12-15 reps
6
Russian Twist (Dumbbell)
3
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
2
Deadlift (Barbell)
4
10-12 reps
3
Lunge (Dumbbell)
3
12-15 reps
4
Leg Press
3
12-15 reps
5
Seated Calf Raise
3
12-15 reps
6
Russian Twist (Dumbbell)
3
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
2
Deadlift (Barbell)
4
10-12 reps
3
Lunge (Dumbbell)
3
12-15 reps
4
Leg Press
3
12-15 reps
5
Seated Calf Raise
3
12-15 reps
6
Russian Twist (Dumbbell)
3
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
2
Deadlift (Barbell)
4
10-12 reps
3
Lunge (Dumbbell)
3
12-15 reps
4
Leg Press
3
12-15 reps
5
Seated Calf Raise
3
12-15 reps
6
Russian Twist (Dumbbell)
3
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
2
Deadlift (Barbell)
4
10-12 reps
3
Lunge (Dumbbell)
3
12-15 reps
4
Leg Press
3
12-15 reps
5
Seated Calf Raise
3
12-15 reps
6
Russian Twist (Dumbbell)
3
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
2
Deadlift (Barbell)
4
10-12 reps
3
Lunge (Dumbbell)
3
12-15 reps
4
Leg Press
3
12-15 reps
5
Seated Calf Raise
3
12-15 reps
6
Russian Twist (Dumbbell)
3
15-20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
Week 1
1 / 8 Weeks
Day 2
1
Squat (Barbell)4 Sets
10-12 Reps
2
Deadlift (Barbell)4 Sets
10-12 Reps
3
Lunge (Dumbbell)3 Sets
12-15 Reps
4
Leg Press3 Sets
12-15 Reps
5
Seated Calf Raise3 Sets
12-15 Reps
6
Russian Twist (Dumbbell)3 Sets
15-20 Reps
Day 1
1
Bench Press (Barbell)4 Sets
10-12 Reps
2
Bent Over Row (Barbell)4 Sets
10-12 Reps
3
Overhead Press (Barbell)3 Sets
12-15 Reps
4
Lat Pulldown3 Sets
12-15 Reps
5
Bicep Curl (Dumbbell)3 Sets
12-15 Reps
6
Skull Crusher3 Sets
12-15 Reps
7
Plank3 Sets
0.5-1 mins
Day 4
1
Bench Press (Barbell)4 Sets
10-12 Reps
2
Bent Over Row (Barbell)4 Sets
10-12 Reps
3
Overhead Press (Barbell)3 Sets
12-15 Reps
4
Lat Pulldown3 Sets
12-15 Reps
5
Bicep Curl (Dumbbell)3 Sets
12-15 Reps
6
Skull Crusher3 Sets
12-15 Reps
7
Plank3 Sets
0.5-1 mins
Day 5
1
Squat (Barbell)4 Sets
10-12 Reps
2
Deadlift (Barbell)4 Sets
10-12 Reps
3
Lunge (Dumbbell)3 Sets
12-15 Reps
4
Leg Press3 Sets
12-15 Reps
5
Seated Calf Raise3 Sets
12-15 Reps
6
Russian Twist (Dumbbell)3 Sets
15-20 Reps
Day 6
1
Walk1 Set
60 mins
Day 3
1
Walk1 Set
60 mins