Program Description
To promote the use of the new recreation center in Allen, Texas.
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Muscle & Sculpting, Athletics
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedJan 22, 2024 01:20
- Last EditedJul 01, 2024 02:37
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
2
Shoulder Press (Machine)
3
8 reps
3
Pull-Up (Assisted)
3
8 reps
4
Seated Row (Cable)
3
10 reps
5
Bicep Curl (Machine)
3
10 reps
6
Lateral Raise (Dumbbell)
3
12 reps
7
Rear Delt Fly (Machine)
3
10 reps
8
V-Handle Tricep Pushdown (Cable)
3
12 reps
9
Chest Press (Machine)
2
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
2
Shoulder Press (Machine)
3
8 reps
3
Pull-Up (Assisted)
3
8 reps
4
Seated Row (Cable)
3
10 reps
5
Bicep Curl (Machine)
3
10 reps
6
Lateral Raise (Dumbbell)
3
12 reps
7
Rear Delt Fly (Machine)
3
10 reps
8
V-Handle Tricep Pushdown (Cable)
3
12 reps
9
Chest Press (Machine)
2
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
2
Shoulder Press (Machine)
3
8 reps
3
Pull-Up (Assisted)
3
8 reps
4
Seated Row (Cable)
3
10 reps
5
Bicep Curl (Machine)
3
10 reps
6
Lateral Raise (Dumbbell)
3
12 reps
7
Rear Delt Fly (Machine)
3
10 reps
8
V-Handle Tricep Pushdown (Cable)
3
12 reps
9
Chest Press (Machine)
2
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
2
Shoulder Press (Machine)
3
8 reps
3
Pull-Up (Assisted)
3
8 reps
4
Seated Row (Cable)
3
10 reps
5
Bicep Curl (Machine)
3
10 reps
6
Lateral Raise (Dumbbell)
3
12 reps
7
Rear Delt Fly (Machine)
3
10 reps
8
V-Handle Tricep Pushdown (Cable)
3
12 reps
9
Chest Press (Machine)
2
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
2
Deadlift (Paused)
2
4 reps
3
Leg Press (45 Degrees)
3
12 reps
4
Squat (Barbell)
3
4 reps
5
Standing Calf Raise
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
2
Deadlift (Paused)
2
4 reps
3
Leg Press (45 Degrees)
3
12 reps
4
Squat (Barbell)
3
4 reps
5
Standing Calf Raise
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
2
Deadlift (Paused)
2
4 reps
3
Leg Press (45 Degrees)
3
12 reps
4
Squat (Barbell)
3
4 reps
5
Standing Calf Raise
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
2
Deadlift (Paused)
2
4 reps
3
Leg Press (45 Degrees)
3
12 reps
4
Squat (Barbell)
3
4 reps
5
Standing Calf Raise
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
2
Shoulder Press (Machine)
3
8 reps
3
Pull-Up (Assisted)
3
8 reps
4
Seated Row (Cable)
3
10 reps
5
Bicep Curl (Machine)
3
10 reps
6
Lateral Raise (Dumbbell)
3
12 reps
7
Rear Delt Fly (Machine)
3
10 reps
8
V-Handle Tricep Pushdown (Cable)
3
12 reps
9
Chest Press (Machine)
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
2
Shoulder Press (Machine)
3
8 reps
3
Pull-Up (Assisted)
3
8 reps
4
Seated Row (Cable)
3
10 reps
5
Bicep Curl (Machine)
3
10 reps
6
Lateral Raise (Dumbbell)
3
12 reps
7
Rear Delt Fly (Machine)
3
10 reps
8
V-Handle Tricep Pushdown (Cable)
3
12 reps
9
Chest Press (Machine)
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
2
Shoulder Press (Machine)
3
8 reps
3
Pull-Up (Assisted)
3
8 reps
4
Seated Row (Cable)
3
10 reps
5
Bicep Curl (Machine)
3
10 reps
6
Lateral Raise (Dumbbell)
3
12 reps
7
Rear Delt Fly (Machine)
3
10 reps
8
V-Handle Tricep Pushdown (Cable)
3
12 reps
9
Chest Press (Machine)
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
2
Shoulder Press (Machine)
3
8 reps
3
Pull-Up (Assisted)
3
8 reps
4
Seated Row (Cable)
3
10 reps
5
Bicep Curl (Machine)
3
10 reps
6
Lateral Raise (Dumbbell)
3
12 reps
7
Rear Delt Fly (Machine)
3
10 reps
8
V-Handle Tricep Pushdown (Cable)
3
12 reps
9
Chest Press (Machine)
2
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
2
Deadlift (Paused)
2
4 reps
3
Leg Press (45 Degrees)
3
12 reps
4
Squat (Barbell)
3
4 reps
5
Standing Calf Raise
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
2
Deadlift (Paused)
2
4 reps
3
Leg Press (45 Degrees)
3
12 reps
4
Squat (Barbell)
3
4 reps
5
Standing Calf Raise
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
2
Deadlift (Paused)
2
4 reps
3
Leg Press (45 Degrees)
3
12 reps
4
Squat (Barbell)
3
4 reps
5
Standing Calf Raise
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
2
Deadlift (Paused)
2
4 reps
3
Leg Press (45 Degrees)
3
12 reps
4
Squat (Barbell)
3
4 reps
5
Standing Calf Raise
3
10 reps
Week 1
1 / 4 Weeks
Day 2
1
Leg Curl3 Sets
10 Reps
2
Deadlift (Paused)2 Sets
4 Reps
3
Leg Press (45 Degrees)3 Sets
12 Reps
4
Squat (Barbell)3 Sets
4 Reps
5
Standing Calf Raise3 Sets
10 Reps
Day 4
1
Leg Curl3 Sets
10 Reps
2
Deadlift (Paused)2 Sets
4 Reps
3
Leg Press (45 Degrees)3 Sets
12 Reps
4
Squat (Barbell)3 Sets
4 Reps
5
Standing Calf Raise3 Sets
10 Reps
Day 1
1
Bench Press (Paused)3 Sets
6 Reps
2
Shoulder Press (Machine)3 Sets
8 Reps
3
Pull-Up (Assisted)3 Sets
8 Reps
4
Seated Row (Cable)3 Sets
10 Reps
5
Bicep Curl (Machine)3 Sets
10 Reps
6
Lateral Raise (Dumbbell)3 Sets
12 Reps
7
Rear Delt Fly (Machine)3 Sets
10 Reps
8
V-Handle Tricep Pushdown (Cable)3 Sets
12 Reps
9
Chest Press (Machine)2 Sets
AMRAP
Day 3
1
Bench Press (Paused)3 Sets
6 Reps
2
Shoulder Press (Machine)3 Sets
8 Reps
3
Pull-Up (Assisted)3 Sets
8 Reps
4
Seated Row (Cable)3 Sets
10 Reps
5
Bicep Curl (Machine)3 Sets
10 Reps
6
Lateral Raise (Dumbbell)3 Sets
12 Reps
7
Rear Delt Fly (Machine)3 Sets
10 Reps
8
V-Handle Tricep Pushdown (Cable)3 Sets
12 Reps
9
Chest Press (Machine)2 Sets
AMRAP