Program Description
This program will be a 3 day split day to get toned on every part of the body!
Program Overview
- LevelBeginner
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout90 minutes
- CreatedJan 02, 2024 11:08
- Last EditedSep 01, 2024 01:50
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
6 reps
RPE 10
2
Wide Grip Lat Pulldown
3
6 reps
RPE 10
3
Shoulder Press (Machine)
3
6 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 10
5
Abs Crunch (Weighted)
4
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
6 reps
RPE 10
2
Wide Grip Lat Pulldown
3
6 reps
RPE 10
3
Shoulder Press (Machine)
3
6 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 10
5
Abs Crunch (Weighted)
4
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
6 reps
RPE 10
2
Wide Grip Lat Pulldown
3
6 reps
RPE 10
3
Shoulder Press (Machine)
3
6 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 10
5
Abs Crunch (Weighted)
4
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
6 reps
RPE 10
2
Wide Grip Lat Pulldown
3
6 reps
RPE 10
3
Shoulder Press (Machine)
3
6 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 10
5
Abs Crunch (Weighted)
4
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
6 reps
RPE 10
2
Wide Grip Lat Pulldown
3
6 reps
RPE 10
3
Shoulder Press (Machine)
3
6 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 10
5
Abs Crunch (Weighted)
4
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
6 reps
RPE 10
2
Wide Grip Lat Pulldown
3
6 reps
RPE 10
3
Shoulder Press (Machine)
3
6 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 10
5
Abs Crunch (Weighted)
4
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
6 reps
RPE 10
2
Leg Press (45 Degrees)
3
6 reps
RPE 10
3
Quad extensions
3
6 reps
RPE 10
4
Leg Extension
3
6 reps
RPE 10
5
Glute Bridge (Barbell)
3
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
6 reps
RPE 10
2
Leg Press (45 Degrees)
3
6 reps
RPE 10
3
Quad extensions
3
6 reps
RPE 10
4
Leg Extension
3
6 reps
RPE 10
5
Glute Bridge (Barbell)
3
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
6 reps
RPE 10
2
Leg Press (45 Degrees)
3
6 reps
RPE 10
3
Quad extensions
3
6 reps
RPE 10
4
Leg Extension
3
6 reps
RPE 10
5
Glute Bridge (Barbell)
3
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
6 reps
RPE 10
2
Leg Press (45 Degrees)
3
6 reps
RPE 10
3
Quad extensions
3
6 reps
RPE 10
4
Leg Extension
3
6 reps
RPE 10
5
Glute Bridge (Barbell)
3
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
6 reps
RPE 10
2
Leg Press (45 Degrees)
3
6 reps
RPE 10
3
Quad extensions
3
6 reps
RPE 10
4
Leg Extension
3
6 reps
RPE 10
5
Glute Bridge (Barbell)
3
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
6 reps
RPE 10
2
Leg Press (45 Degrees)
3
6 reps
RPE 10
3
Quad extensions
3
6 reps
RPE 10
4
Leg Extension
3
6 reps
RPE 10
5
Glute Bridge (Barbell)
3
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6 reps
RPE 10
2
Chest Press (Machine)
3
6 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
6 reps
RPE 10
4
Clean Deadlift
3
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6 reps
RPE 10
2
Chest Press (Machine)
3
6 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
6 reps
RPE 10
4
Clean Deadlift
3
6 reps
RPE 10
5
Plank
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6 reps
RPE 10
2
Chest Press (Machine)
3
6 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
6 reps
RPE 10
4
Clean Deadlift
3
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6 reps
RPE 10
2
Chest Press (Machine)
3
6 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
6 reps
RPE 10
4
Clean Deadlift
3
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6 reps
RPE 10
2
Chest Press (Machine)
3
6 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
6 reps
RPE 10
4
Clean Deadlift
3
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6 reps
RPE 10
2
Chest Press (Machine)
3
6 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
6 reps
RPE 10
4
Clean Deadlift
3
6 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Seated Wide-Grip Row (Cable)3 Sets
6 Reps
@10
2
Wide Grip Lat Pulldown3 Sets
6 Reps
@10
3
Shoulder Press (Machine)3 Sets
6 Reps
@10
4
Bicep Curl (EZ Bar)3 Sets
6 Reps
@10
5
Abs Crunch (Weighted)4 Sets
6 Reps
@10
Day 2
1
Split Squat (Smith Machine)3 Sets
6 Reps
@10
2
Leg Press (45 Degrees)3 Sets
6 Reps
@10
3
Quad extensions3 Sets
6 Reps
@10
4
Leg Extension3 Sets
6 Reps
@10
5
Glute Bridge (Barbell)3 Sets
6 Reps
@10
Day 3
1
Bench Press (Smith Machine)3 Sets
6 Reps
@10
2
Chest Press (Machine)3 Sets
6 Reps
@10
3
Lateral Raise (Dumbbell)3 Sets
6 Reps
@10
4
Clean Deadlift3 Sets
6 Reps
@10