Program Description
Discover the tantalizing flavor secret of chefs worldwide with our signature secret sauce! Elevate any dish with its irresistible blend of spices and savory goodness. Once you try it, you'll wonder how you ever lived without it!
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout90 minutes
- CreatedMay 02, 2024 03:26
- Last EditedMay 07, 2024 10:15
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
2
Incline Chest Fly (Dumbbell)
3
10-15 reps
3
Incline Bench Press (Dumbbell)
3
8-12 reps
4
JM Press
3
5-8 reps
5
French Press
3
8-12 reps
6
Tricep Rope Push Down (Cable)
3
15-20 reps
7
Bicep Curl (Barbell)
5
8-12 reps
8
Crunch Machine
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
2
Incline Chest Fly (Dumbbell)
3
10-15 reps
3
Incline Bench Press (Dumbbell)
3
8-12 reps
4
JM Press
3
5-8 reps
5
French Press
3
8-12 reps
6
Tricep Rope Push Down (Cable)
3
15-20 reps
7
Bicep Curl (Barbell)
5
8-12 reps
8
Crunch Machine
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
2
Incline Chest Fly (Dumbbell)
3
10-15 reps
3
Incline Bench Press (Dumbbell)
3
8-12 reps
4
JM Press
3
5-8 reps
5
French Press
3
8-12 reps
6
Tricep Rope Push Down (Cable)
3
15-20 reps
7
Bicep Curl (Barbell)
5
8-12 reps
8
Crunch Machine
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
2
Incline Chest Fly (Dumbbell)
3
10-15 reps
3
Incline Bench Press (Dumbbell)
3
8-12 reps
4
JM Press
3
5-8 reps
5
French Press
3
8-12 reps
6
Tricep Rope Push Down (Cable)
3
15-20 reps
7
Bicep Curl (Barbell)
5
8-12 reps
8
Crunch Machine
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-8 reps
2
Single Arm Row (Dumbbell)
3
8-12 reps
3
Chest Supported Row (Machine)
3
10-15 reps
4
Upright Row (Barbell)
3
8-12 reps
5
Incline Front Raise
3
8-12 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
7
Crunch Machine
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-8 reps
2
Single Arm Row (Dumbbell)
3
8-12 reps
3
Chest Supported Row (Machine)
3
10-15 reps
4
Upright Row (Barbell)
3
8-12 reps
5
Incline Front Raise
3
8-12 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
7
Crunch Machine
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-8 reps
2
Single Arm Row (Dumbbell)
3
8-12 reps
3
Chest Supported Row (Machine)
3
10-15 reps
4
Upright Row (Barbell)
3
8-12 reps
5
Incline Front Raise
3
8-12 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
7
Crunch Machine
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-8 reps
2
Single Arm Row (Dumbbell)
3
8-12 reps
3
Chest Supported Row (Machine)
3
10-15 reps
4
Upright Row (Barbell)
3
8-12 reps
5
Incline Front Raise
3
8-12 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
7
Crunch Machine
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Preacher Curl (Machine)
3
8-12 reps
2
Bulgarian Split Squat (Barbell)
3
5-10 reps
3
Reverse Lunge (Dumbbell)
3
15-20 reps
4
Romanian Deadlift (Dumbbell)
3
5-10 reps
5
Crunch Machine
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Preacher Curl (Machine)
3
8-12 reps
2
Bulgarian Split Squat (Barbell)
3
5-10 reps
3
Reverse Lunge (Dumbbell)
3
15-20 reps
4
Romanian Deadlift (Dumbbell)
3
5-10 reps
5
Crunch Machine
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Preacher Curl (Machine)
3
8-12 reps
2
Bulgarian Split Squat (Barbell)
3
5-10 reps
3
Reverse Lunge (Dumbbell)
3
15-20 reps
4
Romanian Deadlift (Dumbbell)
3
5-10 reps
5
Crunch Machine
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Preacher Curl (Machine)
3
8-12 reps
2
Bulgarian Split Squat (Barbell)
3
5-10 reps
3
Reverse Lunge (Dumbbell)
3
15-20 reps
4
Romanian Deadlift (Dumbbell)
3
5-10 reps
5
Crunch Machine
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
2
Incline Chest Fly (Dumbbell)
3
10-15 reps
3
Incline Bench Press (Dumbbell)
3
8-12 reps
4
JM Press
3
5-8 reps
5
French Press
3
8-12 reps
6
Tricep Rope Push Down (Cable)
3
15-20 reps
7
Bicep Curl (Barbell)
5
8-12 reps
8
Crunch Machine
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
2
Incline Chest Fly (Dumbbell)
3
10-15 reps
3
Incline Bench Press (Dumbbell)
3
8-12 reps
4
JM Press
3
5-8 reps
5
French Press
3
8-12 reps
6
Tricep Rope Push Down (Cable)
3
15-20 reps
7
Bicep Curl (Barbell)
5
8-12 reps
8
Crunch Machine
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
2
Incline Chest Fly (Dumbbell)
3
10-15 reps
3
Incline Bench Press (Dumbbell)
3
8-12 reps
4
JM Press
3
5-8 reps
5
French Press
3
8-12 reps
6
Tricep Rope Push Down (Cable)
3
15-20 reps
7
Bicep Curl (Barbell)
5
8-12 reps
8
Crunch Machine
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
2
Incline Chest Fly (Dumbbell)
3
10-15 reps
3
Incline Bench Press (Dumbbell)
3
8-12 reps
4
JM Press
3
5-8 reps
5
French Press
3
8-12 reps
6
Tricep Rope Push Down (Cable)
3
15-20 reps
7
Bicep Curl (Barbell)
5
8-12 reps
8
Crunch Machine
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
5-8 reps
2
Pullover (Dumbbell)
3
8-12 reps
3
Underhand Lat Pulldown
3
10-15 reps
4
Upright Row (Barbell)
3
8-12 reps
5
Incline Front Raise
3
8-12 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
7
Crunch Machine
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
5-8 reps
2
Pullover (Dumbbell)
3
8-12 reps
3
Underhand Lat Pulldown
3
10-15 reps
4
Upright Row (Barbell)
3
8-12 reps
5
Incline Front Raise
3
8-12 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
7
Crunch Machine
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
5-8 reps
2
Pullover (Dumbbell)
3
8-12 reps
3
Underhand Lat Pulldown
3
10-15 reps
4
Upright Row (Barbell)
3
8-12 reps
5
Incline Front Raise
3
8-12 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
7
Crunch Machine
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
5-8 reps
2
Pullover (Dumbbell)
3
8-12 reps
3
Underhand Lat Pulldown
3
10-15 reps
4
Upright Row (Barbell)
3
8-12 reps
5
Incline Front Raise
3
8-12 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
7
Crunch Machine
3
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Preacher Curl (Machine)
3
8-12 reps
2
Bulgarian Split Squat (Barbell)
3
5-10 reps
3
Reverse Lunge (Dumbbell)
3
15-20 reps
4
Romanian Deadlift (Dumbbell)
3
5-10 reps
5
Crunch Machine
3
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Preacher Curl (Machine)
3
8-12 reps
2
Bulgarian Split Squat (Barbell)
3
5-10 reps
3
Reverse Lunge (Dumbbell)
3
15-20 reps
4
Romanian Deadlift (Dumbbell)
3
5-10 reps
5
Crunch Machine
3
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Preacher Curl (Machine)
3
8-12 reps
2
Bulgarian Split Squat (Barbell)
3
5-10 reps
3
Reverse Lunge (Dumbbell)
3
15-20 reps
4
Romanian Deadlift (Dumbbell)
3
5-10 reps
5
Crunch Machine
3
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Preacher Curl (Machine)
3
8-12 reps
2
Bulgarian Split Squat (Barbell)
3
5-10 reps
3
Reverse Lunge (Dumbbell)
3
15-20 reps
4
Romanian Deadlift (Dumbbell)
3
5-10 reps
5
Crunch Machine
3
15 reps
Week 1
1 / 4 Weeks
Day 5
1
Wide Grip Pull-Up3 Sets
5-8 Reps
2
Pullover (Dumbbell)3 Sets
8-12 Reps
3
Underhand Lat Pulldown3 Sets
10-15 Reps
4
Upright Row (Barbell)3 Sets
8-12 Reps
5
Incline Front Raise3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
7
Crunch Machine3 Sets
15 Reps
Day 2
1
Bent Over Row (Barbell)3 Sets
5-8 Reps
2
Single Arm Row (Dumbbell)3 Sets
8-12 Reps
3
Chest Supported Row (Machine)3 Sets
10-15 Reps
4
Upright Row (Barbell)3 Sets
8-12 Reps
5
Incline Front Raise3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
7
Crunch Machine3 Sets
15 Reps
Day 4
1
Bench Press (Barbell)3 Sets
5-8 Reps
2
Incline Chest Fly (Dumbbell)3 Sets
10-15 Reps
3
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
4
JM Press3 Sets
5-8 Reps
5
French Press3 Sets
8-12 Reps
6
Tricep Rope Push Down (Cable)3 Sets
15-20 Reps
7
Bicep Curl (Barbell)5 Sets
8-12 Reps
8
Crunch Machine3 Sets
15 Reps
Day 1
1
Bench Press (Barbell)3 Sets
5-8 Reps
2
Incline Chest Fly (Dumbbell)3 Sets
10-15 Reps
3
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
4
JM Press3 Sets
5-8 Reps
5
French Press3 Sets
8-12 Reps
6
Tricep Rope Push Down (Cable)3 Sets
15-20 Reps
7
Bicep Curl (Barbell)5 Sets
8-12 Reps
8
Crunch Machine3 Sets
15 Reps
Day 3
1
Single Arm Preacher Curl (Machine)3 Sets
8-12 Reps
2
Bulgarian Split Squat (Barbell)3 Sets
5-10 Reps
3
Reverse Lunge (Dumbbell)3 Sets
15-20 Reps
4
Romanian Deadlift (Dumbbell)3 Sets
5-10 Reps
5
Crunch Machine3 Sets
15 Reps
Day 6
1
Single Arm Preacher Curl (Machine)3 Sets
8-12 Reps
2
Bulgarian Split Squat (Barbell)3 Sets
5-10 Reps
3
Reverse Lunge (Dumbbell)3 Sets
15-20 Reps
4
Romanian Deadlift (Dumbbell)3 Sets
5-10 Reps
5
Crunch Machine3 Sets
15 Reps