Program Description
Kill demons
Program Overview
- LevelBeginner, Novice
- GoalBodybuilding, Powerbuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedApr 30, 2024 03:38
- Last EditedAug 10, 2024 12:48
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
10 reps
12 reps
2
Chest Fly (Machine)
2
1
10 reps
12 reps
3
Dip (Assisted)
3
8 reps
4
Pull-Up (Assisted)
3
10 reps
5
Seated Row (Cable)
2
1
10 reps
20 reps
6
Bench Press (Paused)
2
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
10 reps
2
Chest Fly (Machine)
2
10 reps
3
Dip (Assisted)
3
8 reps
4
Pull-Up (Assisted)
3
10 reps
5
Seated Row (Cable)
3
10 reps
6
Bench Press (Paused)
2
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
10 reps
2
Chest Fly (Machine)
2
10 reps
3
Dip (Assisted)
3
8 reps
4
Pull-Up (Assisted)
3
10 reps
5
Seated Row (Cable)
3
10 reps
6
Bench Press (Paused)
2
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
10 reps
2
Chest Fly (Machine)
2
10 reps
3
Dip (Assisted)
3
8 reps
4
Pull-Up (Assisted)
3
10 reps
5
Seated Row (Cable)
3
10 reps
6
Bench Press (Paused)
2
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
10 reps
12 reps
2
Chest Fly (Machine)
2
1
10 reps
12 reps
3
Dip (Assisted)
3
8 reps
4
Pull-Up (Assisted)
3
10 reps
5
Seated Row (Cable)
2
1
10 reps
20 reps
6
Bench Press (Paused)
2
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
10 reps
12 reps
2
Chest Fly (Machine)
2
1
10 reps
12 reps
3
Dip (Assisted)
3
8 reps
4
Pull-Up (Assisted)
3
10 reps
5
Seated Row (Cable)
2
1
10 reps
20 reps
6
Bench Press (Paused)
2
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
10 reps
12 reps
2
Chest Fly (Machine)
2
1
10 reps
12 reps
3
Dip (Assisted)
3
8 reps
4
Pull-Up (Assisted)
3
10 reps
5
Seated Row (Cable)
2
1
10 reps
20 reps
6
Bench Press (Paused)
2
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
10 reps
12 reps
2
Chest Fly (Machine)
2
1
10 reps
12 reps
3
Dip (Assisted)
3
8 reps
4
Pull-Up (Assisted)
3
10 reps
5
Seated Row (Cable)
2
1
10 reps
20 reps
6
Bench Press (Paused)
2
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
2
Leg Press (45 Degrees)
3
10 reps
3
Standing Calf Raise
3
10 reps
4
Leg Curl
3
12 reps
5
Sissy Squat
2
10 reps
6
Romanian Deadlift (Barbell)
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
2
Leg Press (45 Degrees)
2
10 reps
3
Standing Calf Raise
3
10 reps
4
Lying Leg Curl
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
2
Leg Press (45 Degrees)
2
10 reps
3
Standing Calf Raise
3
10 reps
4
Lying Leg Curl
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
2
Leg Press (45 Degrees)
2
10 reps
3
Standing Calf Raise
3
10 reps
4
Lying Leg Curl
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
2
Leg Press (45 Degrees)
3
10 reps
3
Standing Calf Raise
3
10 reps
4
Leg Curl
3
12 reps
5
Sissy Squat
2
10 reps
6
Romanian Deadlift (Barbell)
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
2
Leg Press (45 Degrees)
3
10 reps
3
Standing Calf Raise
3
10 reps
4
Leg Curl
3
12 reps
5
Sissy Squat
2
10 reps
6
Romanian Deadlift (Barbell)
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
2
Leg Press (45 Degrees)
3
10 reps
3
Standing Calf Raise
3
10 reps
4
Leg Curl
3
12 reps
5
Sissy Squat
2
10 reps
6
Romanian Deadlift (Barbell)
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
2
Leg Press (45 Degrees)
3
10 reps
3
Standing Calf Raise
3
10 reps
4
Leg Curl
3
12 reps
5
Sissy Squat
2
10 reps
6
Romanian Deadlift (Barbell)
3
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
10 reps
2
Tricep Rope Push Down (Cable)
3
12 reps
3
Seated Overhead Press (Dumbbell)
2
1
8 reps
15 reps
4
Incline Curl (Dumbbell)
3
10 reps
5
Rear Delt Fly (Machine)
3
15 reps
6
Overhead Tricep Extension (Cable)
2
8 reps
7
Lateral Raise (Dumbbell)
3
12 reps
8
Rear Delt Fly (Dumbbell)
3
12 reps
9
Bicep Curl (Barbell)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
10 reps
2
Tricep Rope Push Down (Cable)
3
12 reps
3
Seated Overhead Press (Dumbbell)
2
8 reps
4
Incline Curl (Dumbbell)
3
10 reps
5
Rear Delt Fly (Machine)
3
15 reps
6
Overhead Tricep Extension (Cable)
2
8 reps
7
Lateral Raise (Dumbbell)
3
12 reps
8
Rear Delt Fly (Dumbbell)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
10 reps
2
Tricep Rope Push Down (Cable)
3
12 reps
3
Seated Overhead Press (Dumbbell)
2
8 reps
4
Incline Curl (Dumbbell)
3
10 reps
5
Rear Delt Fly (Machine)
3
15 reps
6
Overhead Tricep Extension (Cable)
2
8 reps
7
Lateral Raise (Dumbbell)
3
12 reps
8
Rear Delt Fly (Dumbbell)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
10 reps
2
Tricep Rope Push Down (Cable)
3
12 reps
3
Seated Overhead Press (Dumbbell)
2
8 reps
4
Incline Curl (Dumbbell)
3
10 reps
5
Rear Delt Fly (Machine)
3
15 reps
6
Overhead Tricep Extension (Cable)
2
8 reps
7
Lateral Raise (Dumbbell)
3
12 reps
8
Rear Delt Fly (Dumbbell)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
10 reps
2
Tricep Rope Push Down (Cable)
3
12 reps
3
Seated Overhead Press (Dumbbell)
2
1
8 reps
15 reps
4
Incline Curl (Dumbbell)
3
10 reps
5
Rear Delt Fly (Machine)
3
15 reps
6
Overhead Tricep Extension (Cable)
2
8 reps
7
Lateral Raise (Dumbbell)
3
12 reps
8
Rear Delt Fly (Dumbbell)
3
12 reps
9
Bicep Curl (Barbell)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
10 reps
2
Tricep Rope Push Down (Cable)
3
12 reps
3
Seated Overhead Press (Dumbbell)
2
1
8 reps
15 reps
4
Incline Curl (Dumbbell)
3
10 reps
5
Rear Delt Fly (Machine)
3
15 reps
6
Overhead Tricep Extension (Cable)
2
8 reps
7
Lateral Raise (Dumbbell)
3
12 reps
8
Rear Delt Fly (Dumbbell)
3
12 reps
9
Bicep Curl (Barbell)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
10 reps
2
Tricep Rope Push Down (Cable)
3
12 reps
3
Seated Overhead Press (Dumbbell)
2
1
8 reps
15 reps
4
Incline Curl (Dumbbell)
3
10 reps
5
Rear Delt Fly (Machine)
3
15 reps
6
Overhead Tricep Extension (Cable)
2
8 reps
7
Lateral Raise (Dumbbell)
3
12 reps
8
Rear Delt Fly (Dumbbell)
3
12 reps
9
Bicep Curl (Barbell)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
10 reps
2
Tricep Rope Push Down (Cable)
3
12 reps
3
Seated Overhead Press (Dumbbell)
2
1
8 reps
15 reps
4
Incline Curl (Dumbbell)
3
10 reps
5
Rear Delt Fly (Machine)
3
15 reps
6
Overhead Tricep Extension (Cable)
2
8 reps
7
Lateral Raise (Dumbbell)
3
12 reps
8
Rear Delt Fly (Dumbbell)
3
12 reps
9
Bicep Curl (Barbell)
3
10 reps
Week 1
1 / 8 Weeks
Day 1
1
Lat Pulldown (Close Grip)2 Sets
1 Set
10 Reps
12 Reps
2
Chest Fly (Machine)2 Sets
1 Set
10 Reps
12 Reps
3
Dip (Assisted)3 Sets
8 Reps
4
Pull-Up (Assisted)3 Sets
10 Reps
5
Seated Row (Cable)2 Sets
1 Set
10 Reps
20 Reps
6
Bench Press (Paused)2 Sets
8 Reps
Day 2
1
Leg Extension3 Sets
12 Reps
2
Leg Press (45 Degrees)3 Sets
10 Reps
3
Standing Calf Raise3 Sets
10 Reps
4
Leg Curl3 Sets
12 Reps
5
Sissy Squat2 Sets
10 Reps
6
Romanian Deadlift (Barbell)3 Sets
8 Reps
Day 3
1
Seated Dumbbell Curl3 Sets
10 Reps
2
Tricep Rope Push Down (Cable)3 Sets
12 Reps
3
Seated Overhead Press (Dumbbell)2 Sets
1 Set
8 Reps
15 Reps
4
Incline Curl (Dumbbell)3 Sets
10 Reps
5
Rear Delt Fly (Machine)3 Sets
15 Reps
6
Overhead Tricep Extension (Cable)2 Sets
8 Reps
7
Lateral Raise (Dumbbell)3 Sets
12 Reps
8
Rear Delt Fly (Dumbbell)3 Sets
12 Reps
9
Bicep Curl (Barbell)3 Sets
10 Reps