Program Description
I need this for tracking w friends
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedMay 29, 2024 05:22
- Last EditedMay 30, 2024 12:07
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)
2
4
10 reps
8 reps
2
Incline Bench Press (Barbell)
4
10 reps
3
Chest Fly (Machine)
3
12 reps
4
Lat Pulldown
3
12 reps
5
Bent Over Row (Barbell)
4
10 reps
6
Tricep Rope Push Down (Cable)
3
12 reps
7
Bicep Curl (Barbell)
3
12 reps
8
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 7.5
9
Shoulder Press (Machine)
1
2
12 reps
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4
10 reps
8 reps
2
Incline Bench Press (Barbell)
4
10 reps
3
Chest Fly (Machine)
3
12 reps
4
Lat Pulldown
3
12 reps
5
Bent Over Row (Barbell)
4
10 reps
6
Tricep Rope Push Down (Cable)
3
12 reps
7
Bicep Curl (Barbell)
3
12 reps
8
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 7.5
9
Shoulder Press (Machine)
1
2
12 reps
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4
10 reps
8 reps
2
Incline Bench Press (Barbell)
4
10 reps
3
Chest Fly (Machine)
3
12 reps
4
Lat Pulldown
3
12 reps
5
Bent Over Row (Barbell)
4
10 reps
6
Tricep Rope Push Down (Cable)
3
12 reps
7
Bicep Curl (Barbell)
3
12 reps
8
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 7.5
9
Shoulder Press (Machine)
1
2
12 reps
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4
10 reps
8 reps
2
Incline Bench Press (Barbell)
4
10 reps
3
Chest Fly (Machine)
3
12 reps
4
Lat Pulldown
3
12 reps
5
Bent Over Row (Barbell)
4
10 reps
6
Tricep Rope Push Down (Cable)
3
12 reps
7
Bicep Curl (Barbell)
3
12 reps
8
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 7.5
9
Shoulder Press (Machine)
1
2
12 reps
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4
10 reps
8 reps
2
Incline Bench Press (Barbell)
4
10 reps
3
Chest Fly (Machine)
3
12 reps
4
Lat Pulldown
3
12 reps
5
Bent Over Row (Barbell)
4
10 reps
6
Tricep Rope Push Down (Cable)
3
12 reps
7
Bicep Curl (Barbell)
3
12 reps
8
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 7.5
9
Shoulder Press (Machine)
1
2
12 reps
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4
10 reps
8 reps
2
Incline Bench Press (Barbell)
4
10 reps
3
Chest Fly (Machine)
3
12 reps
4
Lat Pulldown
3
12 reps
5
Bent Over Row (Barbell)
4
10 reps
6
Tricep Rope Push Down (Cable)
3
12 reps
7
Bicep Curl (Barbell)
3
12 reps
8
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 7.5
9
Shoulder Press (Machine)
1
2
12 reps
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4
10 reps
8 reps
2
Incline Bench Press (Barbell)
4
10 reps
3
Chest Fly (Machine)
3
12 reps
4
Lat Pulldown
3
12 reps
5
Bent Over Row (Barbell)
4
10 reps
6
Tricep Rope Push Down (Cable)
3
12 reps
7
Bicep Curl (Barbell)
3
12 reps
8
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 7.5
9
Shoulder Press (Machine)
1
2
12 reps
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4
10 reps
8 reps
2
Incline Bench Press (Barbell)
4
10 reps
3
Chest Fly (Machine)
3
12 reps
4
Lat Pulldown
3
12 reps
5
Bent Over Row (Barbell)
4
10 reps
6
Tricep Rope Push Down (Cable)
3
12 reps
7
Bicep Curl (Barbell)
3
12 reps
8
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 7.5
9
Shoulder Press (Machine)
1
2
12 reps
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4
10 reps
8 reps
2
Romanian Deadlift (Dumbbell)
4
12 reps
3
Leg Press
3
12 reps
4
Seated Hamstring Curl
4
12 reps
5
Lying Leg Curl
3
12 reps
6
Leg Extension
4
12 reps
7
Decline Crunch (Weighted)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4
10 reps
8 reps
2
Romanian Deadlift (Dumbbell)
4
12 reps
3
Leg Press
3
12 reps
4
Seated Hamstring Curl
4
12 reps
5
Lying Leg Curl
3
12 reps
6
Leg Extension
4
12 reps
7
Decline Crunch (Weighted)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4
10 reps
8 reps
2
Romanian Deadlift (Dumbbell)
4
12 reps
3
Leg Press
3
12 reps
4
Seated Hamstring Curl
4
12 reps
5
Lying Leg Curl
3
12 reps
6
Leg Extension
4
12 reps
7
Decline Crunch (Weighted)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4
10 reps
8 reps
2
Romanian Deadlift (Dumbbell)
4
12 reps
3
Leg Press
3
12 reps
4
Seated Hamstring Curl
4
12 reps
5
Lying Leg Curl
3
12 reps
6
Leg Extension
4
12 reps
7
Decline Crunch (Weighted)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4
10 reps
8 reps
2
Romanian Deadlift (Dumbbell)
4
12 reps
3
Leg Press
3
12 reps
4
Seated Hamstring Curl
4
12 reps
5
Lying Leg Curl
3
12 reps
6
Leg Extension
4
12 reps
7
Decline Crunch (Weighted)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4
10 reps
8 reps
2
Romanian Deadlift (Dumbbell)
4
12 reps
3
Leg Press
3
12 reps
4
Seated Hamstring Curl
4
12 reps
5
Lying Leg Curl
3
12 reps
6
Leg Extension
4
12 reps
7
Decline Crunch (Weighted)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4
10 reps
8 reps
2
Romanian Deadlift (Dumbbell)
4
12 reps
3
Leg Press
3
12 reps
4
Seated Hamstring Curl
4
12 reps
5
Lying Leg Curl
3
12 reps
6
Leg Extension
4
12 reps
7
Decline Crunch (Weighted)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4
10 reps
8 reps
2
Romanian Deadlift (Dumbbell)
4
12 reps
3
Leg Press
3
12 reps
4
Seated Hamstring Curl
4
12 reps
5
Lying Leg Curl
3
12 reps
6
Leg Extension
4
12 reps
7
Decline Crunch (Weighted)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
4
10 reps
8 reps
2
Bent Over Row (Barbell)
4
10 reps
3
Incline Bench Press (Barbell)
4
10 reps
4
Chest Fly (Machine)
3
12 reps
5
Lat Pulldown
3
12 reps
6
Lateral Raise (Dumbbell)
3
12 reps
7
Rear Delt Fly (Machine)
3
12 reps
8
Tricep Rope Push Down (Cable)
3
12 reps
9
Bicep Curl (Barbell)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
4
10 reps
8 reps
2
Bent Over Row (Barbell)
4
10 reps
3
Incline Bench Press (Barbell)
4
10 reps
4
Chest Fly (Machine)
3
12 reps
5
Lat Pulldown
3
12 reps
6
Lateral Raise (Dumbbell)
3
12 reps
7
Rear Delt Fly (Machine)
3
12 reps
8
Tricep Rope Push Down (Cable)
3
12 reps
9
Bicep Curl (Barbell)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
4
10 reps
8 reps
2
Bent Over Row (Barbell)
4
10 reps
3
Incline Bench Press (Barbell)
4
10 reps
4
Chest Fly (Machine)
3
12 reps
5
Lat Pulldown
3
12 reps
6
Lateral Raise (Dumbbell)
3
12 reps
7
Rear Delt Fly (Machine)
3
12 reps
8
Tricep Rope Push Down (Cable)
3
12 reps
9
Bicep Curl (Barbell)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
4
10 reps
8 reps
2
Bent Over Row (Barbell)
4
10 reps
3
Incline Bench Press (Barbell)
4
10 reps
4
Chest Fly (Machine)
3
12 reps
5
Lat Pulldown
3
12 reps
6
Lateral Raise (Dumbbell)
3
12 reps
7
Rear Delt Fly (Machine)
3
12 reps
8
Tricep Rope Push Down (Cable)
3
12 reps
9
Bicep Curl (Barbell)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
4
10 reps
8 reps
2
Bent Over Row (Barbell)
4
10 reps
3
Incline Bench Press (Barbell)
4
10 reps
4
Chest Fly (Machine)
3
12 reps
5
Lat Pulldown
3
12 reps
6
Lateral Raise (Dumbbell)
3
12 reps
7
Rear Delt Fly (Machine)
3
12 reps
8
Tricep Rope Push Down (Cable)
3
12 reps
9
Bicep Curl (Barbell)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
4
10 reps
8 reps
2
Bent Over Row (Barbell)
4
10 reps
3
Incline Bench Press (Barbell)
4
10 reps
4
Chest Fly (Machine)
3
12 reps
5
Lat Pulldown
3
12 reps
6
Lateral Raise (Dumbbell)
3
12 reps
7
Rear Delt Fly (Machine)
3
12 reps
8
Tricep Rope Push Down (Cable)
3
12 reps
9
Bicep Curl (Barbell)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
4
10 reps
8 reps
2
Bent Over Row (Barbell)
4
10 reps
3
Incline Bench Press (Barbell)
4
10 reps
4
Chest Fly (Machine)
3
12 reps
5
Lat Pulldown
3
12 reps
6
Lateral Raise (Dumbbell)
3
12 reps
7
Rear Delt Fly (Machine)
3
12 reps
8
Tricep Rope Push Down (Cable)
3
12 reps
9
Bicep Curl (Barbell)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
4
10 reps
8 reps
2
Bent Over Row (Barbell)
4
10 reps
3
Incline Bench Press (Barbell)
4
10 reps
4
Chest Fly (Machine)
3
12 reps
5
Lat Pulldown
3
12 reps
6
Lateral Raise (Dumbbell)
3
12 reps
7
Rear Delt Fly (Machine)
3
12 reps
8
Tricep Rope Push Down (Cable)
3
12 reps
9
Bicep Curl (Barbell)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4
10 reps
8 reps
2
Zercher Squat (Barbell)
4
12 reps
3
Leg Extension
4
12 reps
4
Leg Press
3
12 reps
5
Leg Curl
4
12 reps
6
Lying Leg Curl
3
12 reps
7
Decline Crunch (Weighted)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4
10 reps
8 reps
2
Zercher Squat (Barbell)
4
12 reps
3
Leg Extension
4
12 reps
4
Leg Press
3
12 reps
5
Leg Curl
4
12 reps
6
Lying Leg Curl
3
12 reps
7
Decline Crunch (Weighted)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4
10 reps
8 reps
2
Zercher Squat (Barbell)
4
12 reps
3
Leg Extension
4
12 reps
4
Leg Press
3
12 reps
5
Leg Curl
4
12 reps
6
Lying Leg Curl
3
12 reps
7
Decline Crunch (Weighted)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4
10 reps
8 reps
2
Zercher Squat (Barbell)
4
12 reps
3
Leg Extension
4
12 reps
4
Leg Press
3
12 reps
5
Leg Curl
4
12 reps
6
Lying Leg Curl
3
12 reps
7
Decline Crunch (Weighted)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4
10 reps
8 reps
2
Zercher Squat (Barbell)
4
12 reps
3
Leg Extension
4
12 reps
4
Leg Press
3
12 reps
5
Leg Curl
4
12 reps
6
Lying Leg Curl
3
12 reps
7
Decline Crunch (Weighted)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4
10 reps
8 reps
2
Zercher Squat (Barbell)
4
12 reps
3
Leg Extension
4
12 reps
4
Leg Press
3
12 reps
5
Leg Curl
4
12 reps
6
Lying Leg Curl
3
12 reps
7
Decline Crunch (Weighted)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4
10 reps
8 reps
2
Zercher Squat (Barbell)
4
12 reps
3
Leg Extension
4
12 reps
4
Leg Press
3
12 reps
5
Leg Curl
4
12 reps
6
Lying Leg Curl
3
12 reps
7
Decline Crunch (Weighted)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4
10 reps
8 reps
2
Zercher Squat (Barbell)
4
12 reps
3
Leg Extension
4
12 reps
4
Leg Press
3
12 reps
5
Leg Curl
4
12 reps
6
Lying Leg Curl
3
12 reps
7
Decline Crunch (Weighted)
3
12 reps
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)2 Sets
4 Sets
10 Reps
8 Reps
2
Incline Bench Press (Barbell)4 Sets
10 Reps
3
Chest Fly (Machine)3 Sets
12 Reps
4
Lat Pulldown3 Sets
12 Reps
5
Bent Over Row (Barbell)4 Sets
10 Reps
6
Tricep Rope Push Down (Cable)3 Sets
12 Reps
7
Bicep Curl (Barbell)3 Sets
12 Reps
8
Lateral Raise (Dumbbell)1 Set
2 Sets
12 Reps
12 Reps
@7.5
9
Shoulder Press (Machine)1 Set
2 Sets
12 Reps
12 Reps
@7.5
Day 3
1
Military Press (Barbell)2 Sets
4 Sets
10 Reps
8 Reps
2
Bent Over Row (Barbell)4 Sets
10 Reps
3
Incline Bench Press (Barbell)4 Sets
10 Reps
4
Chest Fly (Machine)3 Sets
12 Reps
5
Lat Pulldown3 Sets
12 Reps
6
Lateral Raise (Dumbbell)3 Sets
12 Reps
7
Rear Delt Fly (Machine)3 Sets
12 Reps
8
Tricep Rope Push Down (Cable)3 Sets
12 Reps
9
Bicep Curl (Barbell)3 Sets
12 Reps
Day 4
1
Deadlift (Barbell)2 Sets
4 Sets
10 Reps
8 Reps
2
Zercher Squat (Barbell)4 Sets
12 Reps
3
Leg Extension4 Sets
12 Reps
4
Leg Press3 Sets
12 Reps
5
Leg Curl4 Sets
12 Reps
6
Lying Leg Curl3 Sets
12 Reps
7
Decline Crunch (Weighted)3 Sets
12 Reps
Day 2
1
Squat (Barbell)2 Sets
4 Sets
10 Reps
8 Reps
2
Romanian Deadlift (Dumbbell)4 Sets
12 Reps
3
Leg Press3 Sets
12 Reps
4
Seated Hamstring Curl4 Sets
12 Reps
5
Lying Leg Curl3 Sets
12 Reps
6
Leg Extension4 Sets
12 Reps
7
Decline Crunch (Weighted)3 Sets
12 Reps