Program Description
Davidemaxxing
Program Overview
- LevelNovice, Intermediate
- GoalMuscle & Sculpting, Bodyweight Fitness
- EquipmentFull Gym
- Program Length1 week
- Time Per Workout90 minutes
- CreatedFeb 03, 2024 09:57
- Last EditedMay 08, 2024 02:25
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
3-6 reps
2
Romanian Deadlift (Barbell)
3
3-6 reps
3A
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 9.5
3B
Hammer Curl
4
8-12 reps
4A
Pull-Up (Weighted)
1
3
3-6 reps
4-8 reps
4B
Seated Calf Raise
3
10-20 reps
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
5B
Bicep Curl (Cable)
3
8-12 reps
5C
Lateral Raise (Cable)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
2A
Ring Pull-Up
2
AMRAP
2B
Push Up (Incline)
2
8-12 reps
3A
Ring Row
4
10-20 reps
3B
Standing Behind Neck Shoulder Press (Barbell)
4
8-12 reps
4A
Chest Press (Machine)
3
6-10 reps
4B
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Diamond Push Ups
3
8-12 reps
RPE 6
1B
Chin-Up (Weighted)
3
6-10 reps
RPE 6
2A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
2B
Bicep Curl (Cable)
3
8-12 reps
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
3B
Incline Curl (Dumbbell)
3
8-12 reps
4A
Lateral Raise (Cable)
3
8-12 reps
4B
Wrist Curls
3
8-12 reps
5
Upright Row (Cable)
3
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
4-8 reps
2
Deadlift (Barbell)
3
3-5 reps
3A
Shrug (Barbell)
3
8-12 reps
3B
Seated Calf Raise
3
8-12 reps
4A
Leg Curl
3
8-12 reps
4B
Leg Extension
3
8-12 reps
5
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
10-20 reps
1B
Dip (Bodyweight)
3
AMRAP
2A
Ring Row
3
10-20 reps
2B
Lateral Raise (Dumbbell)
3
8-12 reps
Week 1
1 / 1 Weeks
Day 3
1A
Diamond Push Ups3 Sets
8-12 Reps
@6
1B
Chin-Up (Weighted)3 Sets
6-10 Reps
@6
2A
V-Handle Tricep Pushdown (Cable)3 Sets
8-12 Reps
2B
Bicep Curl (Cable)3 Sets
8-12 Reps
3A
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
3B
Incline Curl (Dumbbell)3 Sets
8-12 Reps
4A
Lateral Raise (Cable)3 Sets
8-12 Reps
4B
Wrist Curls3 Sets
8-12 Reps
5
Upright Row (Cable)3 Sets
10-20 Reps
Day 4
1
Split Squat (Dumbbell)3 Sets
4-8 Reps
2
Deadlift (Barbell)3 Sets
3-5 Reps
3A
Shrug (Barbell)3 Sets
8-12 Reps
3B
Seated Calf Raise3 Sets
8-12 Reps
4A
Leg Curl3 Sets
8-12 Reps
4B
Leg Extension3 Sets
8-12 Reps
5
Leg Raise (Captain's Chair)2 Sets
AMRAP
@10
Day 2
1
Bench Press (Dumbbell)4 Sets
6-10 Reps
2A
Ring Pull-Up2 Sets
AMRAP
2B
Push Up (Incline)2 Sets
8-12 Reps
3A
Ring Row4 Sets
10-20 Reps
3B
Standing Behind Neck Shoulder Press (Barbell)4 Sets
8-12 Reps
4A
Chest Press (Machine)3 Sets
6-10 Reps
4B
Hanging Leg Raise2 Sets
AMRAP
@10
Day 1
1
Safety Bar Squat3 Sets
3-6 Reps
2
Romanian Deadlift (Barbell)3 Sets
3-6 Reps
3A
Incline Bench Press (Smith Machine)4 Sets
6-10 Reps
@9.5
3B
Hammer Curl4 Sets
8-12 Reps
4A
Pull-Up (Weighted)1 Set
3 Sets
3-6 Reps
4-8 Reps
4B
Seated Calf Raise3 Sets
10-20 Reps
5A
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
5B
Bicep Curl (Cable)3 Sets
8-12 Reps
5C
Lateral Raise (Cable)3 Sets
8-12 Reps
Day 5
1A
Wide Grip Pull-Up3 Sets
10-20 Reps
1B
Dip (Bodyweight)3 Sets
AMRAP
2A
Ring Row3 Sets
10-20 Reps
2B
Lateral Raise (Dumbbell)3 Sets
8-12 Reps