AI Winter 24

by Tarik K.

Program Description

Strength

Program Overview

Level
Intermediate
Goal
Athletics
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Dec 28, 2024 09:02
Last Edited
Feb 09, 2025 06:33

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Bench Press (Barbell)

4

8 reps

-

2

Incline Bench Press (Dumbbell)

3

10 reps

-

3

Chest Fly (Cable)

3

12 reps

-

4

Tricep Pushdown (Cable)

3

12 reps

-

5

Overhead Extension (Dumbbell)

3

10 reps

-

6

Push Up

2

-

Day 1

1

Bench Press (Barbell)

4

8 reps

-

2

Incline Bench Press (Dumbbell)

3

10 reps

-

3

Chest Fly (Cable)

3

12 reps

-

4

Tricep Pushdown (Cable)

3

12 reps

-

5

Overhead Extension (Dumbbell)

3

10 reps

-

6

Push Up

2

-

Day 1

1

Bench Press (Barbell)

4

8 reps

-

2

Incline Bench Press (Dumbbell)

3

10 reps

-

3

Chest Fly (Cable)

3

12 reps

-

4

Tricep Pushdown (Cable)

3

12 reps

-

5

Overhead Extension (Dumbbell)

3

10 reps

-

6

Push Up

2

-

Day 1

1

Bench Press (Barbell)

4

8 reps

-

2

Incline Bench Press (Dumbbell)

3

10 reps

-

3

Chest Fly (Cable)

3

12 reps

-

4

Tricep Pushdown (Cable)

3

12 reps

-

5

Overhead Extension (Dumbbell)

3

10 reps

-

6

Push Up

2

-

Day 2

1

Lat Pulldown

4

8 reps

-

2

Seated Row (Cable)

3

10 reps

-

3

Pull-Up (Assisted)

3

20+ reps

-

4

Bicep Curl (Barbell)

4

8-10 reps

-

5

Hammer Curl

3

12-15 reps

-

6

Face Pull

3

15-20 reps

-

Day 2

1

Lat Pulldown

4

-

2

Seated Row (Cable)

3

-

3

Pull-Up (Assisted)

1

-

Day 2

1

Lat Pulldown

4

-

2

Seated Row (Cable)

3

-

3

Pull-Up (Assisted)

1

-

Day 2

1

Lat Pulldown

4

-

2

Seated Row (Cable)

3

-

3

Pull-Up (Assisted)

1

-

Day 3

1

Squat (Barbell)

4

8-10 reps

-

2

Leg Press

3

12-15 reps

-

3

Romanian Deadlift (Dumbbell)

4

10 reps

-

4

Lunge (Dumbbell)

3

12 reps

-

5

Leg Curl

3

12 reps

-

6

Seated Calf Raise

4

15-20 reps

-

Day 3

1

Front Squat (Barbell)

1

-

2

Leg Press

1

-

Day 3

1

Front Squat (Barbell)

1

-

2

Leg Press

1

-

Day 3

1

Front Squat (Barbell)

1

-

2

Leg Press

1

-

Day 4

1

Overhead Press (Barbell)

4

8-10 reps

-

2

Lateral Raise (Dumbbell)

1

2

12-15 reps

12-15 reps

RPE 1

RPE 1

3

Arnold Press

3

10 reps

-

4

Lateral Raise (Cable)

3

15 reps

-

5

Lying Leg Raise

3

20 reps

-

6

Russian Twist (Dumbbell)

3

20 reps

-

7

Plank with Shoulder Taps

3

1 mins

-

Day 4

1

Overhead Press (Barbell)

4

8 reps

-

2

Lateral Raise (Dumbbell)

2

12 reps

-

3

Arnold Press

3

10 reps

-

4

Lateral Raise (Cable)

3

15 reps

-

5

Lying Leg Raise

3

20 reps

-

6

Russian Twist (Dumbbell)

3

20 reps

-

7

Plank with Shoulder Taps

3

1 mins

-

Day 4

1

Overhead Press (Barbell)

4

8 reps

-

2

Lateral Raise (Dumbbell)

2

12 reps

-

3

Arnold Press

3

10 reps

-

4

Lateral Raise (Cable)

3

15 reps

-

5

Lying Leg Raise

3

20 reps

-

6

Russian Twist (Dumbbell)

3

20 reps

-

7

Plank with Shoulder Taps

3

1 mins

-

Day 4

1

Overhead Press (Barbell)

4

-

2

Lateral Raise (Dumbbell)

2

-

3

Arnold Press

3

-

4

Lateral Raise (Cable)

3

-

5

Lying Leg Raise

3

-

6

Russian Twist (Dumbbell)

3

-

7

Plank with Shoulder Taps

3

-

Day 1

1

Bench Press (Barbell)

4 Sets

8 Reps

-

2

Incline Bench Press (Dumbbell)

3 Sets

10 Reps

-

3

Chest Fly (Cable)

3 Sets

12 Reps

-

4

Tricep Pushdown (Cable)

3 Sets

12 Reps

-

5

Overhead Extension (Dumbbell)

3 Sets

10 Reps

-

6

Push Up

2 Sets

-

Day 2

1

Lat Pulldown

4 Sets

8 Reps

-

2

Seated Row (Cable)

3 Sets

10 Reps

-

3

Pull-Up (Assisted)

3 Sets

20+ Reps

-

4

Bicep Curl (Barbell)

4 Sets

8-10 Reps

-

5

Hammer Curl

3 Sets

12-15 Reps

-

6

Face Pull

3 Sets

15-20 Reps

-

Day 3

1

Squat (Barbell)

4 Sets

8-10 Reps

-

2

Leg Press

3 Sets

12-15 Reps

-

3

Romanian Deadlift (Dumbbell)

4 Sets

10 Reps

-

4

Lunge (Dumbbell)

3 Sets

12 Reps

-

5

Leg Curl

3 Sets

12 Reps

-

6

Seated Calf Raise

4 Sets

15-20 Reps

-

Day 4

1

Overhead Press (Barbell)

4 Sets

8-10 Reps

-

2

Lateral Raise (Dumbbell)

1 Set

2 Sets

12-15 Reps

12-15 Reps

@1

@1

3

Arnold Press

3 Sets

10 Reps

-

4

Lateral Raise (Cable)

3 Sets

15 Reps

-

5

Lying Leg Raise

3 Sets

20 Reps

-

6

Russian Twist (Dumbbell)

3 Sets

20 Reps

-

7

Plank with Shoulder Taps

3 Sets

1 mins

-