Program Description
Gainz
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedApr 15, 2024 10:15
- Last EditedMay 07, 2024 10:51
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
12 reps
3
Pec Fly (Dumbbell)
3
12 reps
4
Pec Deck (Machine)
3
12 reps
5
Skull Crusher
4
12 reps
6
Tricep Pushdown (Cable)
3
12 reps
7
Overhead Tricep Extension (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
9 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
9 reps
3
Pec Fly (Dumbbell)
3
9 reps
4
Pec Deck (Machine)
3
9 reps
5
Skull Crusher
4
9 reps
6
Tricep Pushdown (Cable)
3
9 reps
7
Overhead Tricep Extension (Cable)
3
9 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
6 reps
3
Pec Fly (Dumbbell)
3
6 reps
4
Pec Deck (Machine)
3
6 reps
5
Skull Crusher
4
6 reps
6
Tricep Pushdown (Cable)
3
6 reps
7
Overhead Tricep Extension (Cable)
3
6 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
3 reps
3
Pec Fly (Dumbbell)
3
3 reps
4
Pec Deck (Machine)
3
3 reps
5
Skull Crusher
4
3 reps
6
Tricep Pushdown (Cable)
3
3 reps
7
Overhead Tricep Extension (Cable)
3
3 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
2
Lat Pulldown
3
12 reps
3
T-Bar Row
3
12 reps
4
Pullover (Machine)
3
12 reps
5
Bicep Curl (Barbell)
4
12 reps
6
Hammer Curl
3
12 reps
7
Drag Curl
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
9 reps
2
Lat Pulldown
3
9 reps
3
T-Bar Row
3
9 reps
4
Pullover (Machine)
3
9 reps
5
Bicep Curl (Barbell)
4
9 reps
6
Hammer Curl
3
9 reps
7
Drag Curl
3
9 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
2
Lat Pulldown
3
6 reps
3
T-Bar Row
3
6 reps
4
Pullover (Machine)
3
6 reps
5
Bicep Curl (Barbell)
4
6 reps
6
Hammer Curl
3
6 reps
7
Drag Curl
3
6 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
3 reps
2
Lat Pulldown
3
3 reps
3
T-Bar Row
3
3 reps
4
Pullover (Machine)
3
3 reps
5
Bicep Curl (Barbell)
4
3 reps
6
Hammer Curl
3
3 reps
7
Drag Curl
3
3 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
2
Lateral Raise (Dumbbell)
3
12 reps
3
Reverse Pec Deck
3
12 reps
4
Front Raise
3
12 reps
5
Cable Crunch
5
12 reps
6
Hanging Leg Raise
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
9 reps
2
Lateral Raise (Dumbbell)
3
9 reps
3
Reverse Pec Deck
3
9 reps
4
Front Raise
3
9 reps
5
Cable Crunch
5
9 reps
6
Hanging Leg Raise
4
9 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6 reps
2
Lateral Raise (Dumbbell)
3
6 reps
3
Reverse Pec Deck
3
6 reps
4
Front Raise
3
6 reps
5
Cable Crunch
5
6 reps
6
Hanging Leg Raise
4
6 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
3 reps
2
Lateral Raise (Dumbbell)
3
3 reps
3
Reverse Pec Deck
3
3 reps
4
Front Raise
3
3 reps
5
Cable Crunch
5
3 reps
6
Hanging Leg Raise
4
3 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
2
Single Leg Press
3
12 reps
3
Leg Extension
3
12 reps
4
Romanian Deadlift (Barbell)
4
12 reps
5
Hamstring Curl
3
12 reps
6
Standing Calf Raise
5
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
9 reps
2
Single Leg Press
3
9 reps
3
Leg Extension
3
9 reps
4
Romanian Deadlift (Barbell)
4
9 reps
5
Hamstring Curl
3
9 reps
6
Standing Calf Raise
5
9 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Single Leg Press
3
6 reps
3
Leg Extension
3
6 reps
4
Romanian Deadlift (Barbell)
4
6 reps
5
Hamstring Curl
3
6 reps
6
Standing Calf Raise
5
6 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
2
Single Leg Press
3
3 reps
3
Leg Extension
3
3 reps
4
Romanian Deadlift (Barbell)
4
3 reps
5
Hamstring Curl
3
3 reps
6
Standing Calf Raise
5
3 reps
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
12 Reps
@9.5
2
Incline Bench Press (Dumbbell)3 Sets
12 Reps
3
Pec Fly (Dumbbell)3 Sets
12 Reps
4
Pec Deck (Machine)3 Sets
12 Reps
5
Skull Crusher4 Sets
12 Reps
6
Tricep Pushdown (Cable)3 Sets
12 Reps
7
Overhead Tricep Extension (Cable)3 Sets
12 Reps
Day 2
1
Bent Over Row (Barbell)4 Sets
12 Reps
2
Lat Pulldown3 Sets
12 Reps
3
T-Bar Row3 Sets
12 Reps
4
Pullover (Machine)3 Sets
12 Reps
5
Bicep Curl (Barbell)4 Sets
12 Reps
6
Hammer Curl3 Sets
12 Reps
7
Drag Curl3 Sets
12 Reps
Day 3
1
Seated Shoulder Press (Dumbbell)4 Sets
12 Reps
2
Lateral Raise (Dumbbell)3 Sets
12 Reps
3
Reverse Pec Deck3 Sets
12 Reps
4
Front Raise3 Sets
12 Reps
5
Cable Crunch5 Sets
12 Reps
6
Hanging Leg Raise4 Sets
12 Reps
Day 4
1
Squat (Barbell)4 Sets
12 Reps
2
Single Leg Press3 Sets
12 Reps
3
Leg Extension3 Sets
12 Reps
4
Romanian Deadlift (Barbell)4 Sets
12 Reps
5
Hamstring Curl3 Sets
12 Reps
6
Standing Calf Raise5 Sets
12 Reps