Program Description
To optimize the use of the new recreation center in Allen Texas
Program Overview
- LevelIntermediate, Beginner
- GoalMuscle & Sculpting, Bodyweight Fitness, Bodybuilding, Powerlifting
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout50 minutes
- CreatedJan 15, 2024 11:21
- Last EditedAug 06, 2024 07:52
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
2
Leg Press (45 Degrees)
3
8 reps
3
Seated Shoulder Press (Dumbbell)
3
8 reps
4
Chest Fly (Machine)
3
10 reps
5
Lateral Raise (Dumbbell)
3
10 reps
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
7
Push Up
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
2
Leg Press (45 Degrees)
3
8 reps
3
Seated Shoulder Press (Dumbbell)
3
8 reps
4
Chest Fly (Machine)
3
10 reps
5
Lateral Raise (Dumbbell)
3
10 reps
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
7
Push Up
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
2
Leg Press (45 Degrees)
3
8 reps
3
Seated Shoulder Press (Dumbbell)
3
8 reps
4
Chest Fly (Machine)
3
10 reps
5
Lateral Raise (Dumbbell)
3
10 reps
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
7
Push Up
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
2
Leg Press (45 Degrees)
3
8 reps
3
Seated Shoulder Press (Dumbbell)
3
8 reps
4
Chest Fly (Machine)
3
10 reps
5
Lateral Raise (Dumbbell)
3
10 reps
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
7
Push Up
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
6 reps
2
Pull-Up (Assisted)
3
8 reps
3
Seated Row (Cable)
3
8 reps
4
Rear Delt Fly (Machine)
3
10 reps
5
Bicep Curl (Machine)
3
10 reps
6
Hammer Curl
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
6 reps
2
Pull-Up (Assisted)
3
8 reps
3
Seated Row (Cable)
3
8 reps
4
Rear Delt Fly (Machine)
3
10 reps
5
Bicep Curl (Machine)
3
10 reps
6
Hammer Curl
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
6 reps
2
Pull-Up (Assisted)
3
8 reps
3
Seated Row (Cable)
3
8 reps
4
Rear Delt Fly (Machine)
3
10 reps
5
Bicep Curl (Machine)
3
10 reps
6
Hammer Curl
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
6 reps
2
Pull-Up (Assisted)
3
8 reps
3
Seated Row (Cable)
3
8 reps
4
Rear Delt Fly (Machine)
3
10 reps
5
Bicep Curl (Machine)
3
10 reps
6
Hammer Curl
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
2
Leg Press (45 Degrees)
3
8 reps
3
Lying Leg Curl
3
10 reps
4
Standing Calf Raise
3
10 reps
5
Hanging Leg Raise
2
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
2
Leg Press (45 Degrees)
3
8 reps
3
Lying Leg Curl
3
10 reps
4
Standing Calf Raise
3
10 reps
5
Hanging Leg Raise
2
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
2
Leg Press (45 Degrees)
3
8 reps
3
Lying Leg Curl
3
10 reps
4
Standing Calf Raise
3
10 reps
5
Hanging Leg Raise
2
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
2
Leg Press (45 Degrees)
3
8 reps
3
Lying Leg Curl
3
10 reps
4
Standing Calf Raise
3
10 reps
5
Hanging Leg Raise
2
10 reps
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
6 Reps
2
Leg Press (45 Degrees)3 Sets
8 Reps
3
Seated Shoulder Press (Dumbbell)3 Sets
8 Reps
4
Chest Fly (Machine)3 Sets
10 Reps
5
Lateral Raise (Dumbbell)3 Sets
10 Reps
6
V-Handle Tricep Pushdown (Cable)3 Sets
10 Reps
7
Push Up1 Set
1 Reps
@10
Day 2
1
Trap Bar Deadlift2 Sets
6 Reps
2
Pull-Up (Assisted)3 Sets
8 Reps
3
Seated Row (Cable)3 Sets
8 Reps
4
Rear Delt Fly (Machine)3 Sets
10 Reps
5
Bicep Curl (Machine)3 Sets
10 Reps
6
Hammer Curl3 Sets
10 Reps
Day 3
1
Squat (Barbell)2 Sets
6 Reps
2
Leg Press (45 Degrees)3 Sets
8 Reps
3
Lying Leg Curl3 Sets
10 Reps
4
Standing Calf Raise3 Sets
10 Reps
5
Hanging Leg Raise2 Sets
10 Reps