5.0
(1 rating)
Program Description
Fundamentos
Program Overview
- LevelBeginner, Novice
- GoalAthletics
- EquipmentAt Home
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedMay 11, 2024 12:40
- Last EditedJun 25, 2024 05:17
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
2A
Upright Row (Dumbbell)
3
10 reps
2B
Lateral Raise (Dumbbell)
3
10 reps
3
Arnold Press
3
8 reps
4
One Arm Lateral Raise (Dumbbell)
10
10 reps
5
Shrug (Barbell)
5
10 reps
6
Plank
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
2A
Upright Row (Dumbbell)
3
10 reps
2B
Lateral Raise (Dumbbell)
3
10 reps
3
Arnold Press
3
8 reps
4
One Arm Lateral Raise (Dumbbell)
10
10 reps
5
Shrug (Barbell)
5
10 reps
6
Plank
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
2A
Upright Row (Dumbbell)
3
10 reps
2B
Lateral Raise (Dumbbell)
3
10 reps
3
Arnold Press
3
8 reps
4
One Arm Lateral Raise (Dumbbell)
10
10 reps
5
Shrug (Barbell)
5
10 reps
6
Plank
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
2A
Upright Row (Dumbbell)
3
10 reps
2B
Lateral Raise (Dumbbell)
3
10 reps
3
Arnold Press
3
8 reps
4
One Arm Lateral Raise (Dumbbell)
10
10 reps
5
Shrug (Barbell)
5
10 reps
6
Plank
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
2A
Upright Row (Dumbbell)
3
10 reps
2B
Lateral Raise (Dumbbell)
3
10 reps
3
Arnold Press
3
8 reps
4
One Arm Lateral Raise (Dumbbell)
10
10 reps
5
Shrug (Barbell)
5
10 reps
6
Plank
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
2A
Upright Row (Dumbbell)
3
10 reps
2B
Lateral Raise (Dumbbell)
3
10 reps
3
Arnold Press
3
8 reps
4
One Arm Lateral Raise (Dumbbell)
10
10 reps
5
Shrug (Barbell)
5
10 reps
6
Plank
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
2A
Upright Row (Dumbbell)
3
10 reps
2B
Lateral Raise (Dumbbell)
3
10 reps
3
Arnold Press
3
8 reps
4
One Arm Lateral Raise (Dumbbell)
10
10 reps
5
Shrug (Barbell)
5
10 reps
6
Plank
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
2A
Upright Row (Dumbbell)
3
10 reps
2B
Lateral Raise (Dumbbell)
3
10 reps
3
Arnold Press
3
8 reps
4
One Arm Lateral Raise (Dumbbell)
10
10 reps
5
Shrug (Barbell)
5
10 reps
6
Plank
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
2A
Upright Row (Dumbbell)
3
10 reps
2B
Lateral Raise (Dumbbell)
3
10 reps
3
Arnold Press
3
8 reps
4
One Arm Lateral Raise (Dumbbell)
10
10 reps
5
Shrug (Barbell)
5
10 reps
6
Plank
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
2A
Upright Row (Dumbbell)
3
10 reps
2B
Lateral Raise (Dumbbell)
3
10 reps
3
Arnold Press
3
8 reps
4
One Arm Lateral Raise (Dumbbell)
10
10 reps
5
Shrug (Barbell)
5
10 reps
6
Plank
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
2A
Upright Row (Dumbbell)
3
10 reps
2B
Lateral Raise (Dumbbell)
3
10 reps
3
Arnold Press
3
8 reps
4
One Arm Lateral Raise (Dumbbell)
10
10 reps
5
Shrug (Barbell)
5
10 reps
6
Plank
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
2A
Upright Row (Dumbbell)
3
10 reps
2B
Lateral Raise (Dumbbell)
3
10 reps
3
Arnold Press
3
8 reps
4
One Arm Lateral Raise (Dumbbell)
10
10 reps
5
Shrug (Barbell)
5
10 reps
6
Plank
3
1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
1B
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
2A
Bicep Curl (Barbell)
3
8 reps
2B
Decline Bench Press (Dumbbell)
3
8 reps
3A
Preacher Curl (Dumbbell)
3
10 reps
3B
Incline Tricep Extension (Dumbbell)
3
10 reps
4A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
4B
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
5
Abs Crunch (Bodyweight)
4
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
1B
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
2A
Bicep Curl (Barbell)
3
8 reps
2B
Decline Bench Press (Dumbbell)
3
8 reps
3A
Preacher Curl (Dumbbell)
3
10 reps
3B
Incline Tricep Extension (Dumbbell)
3
10 reps
4A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
4B
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
5
Abs Crunch (Bodyweight)
4
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
1B
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
2A
Bicep Curl (Barbell)
3
8 reps
2B
Decline Bench Press (Dumbbell)
3
8 reps
3A
Preacher Curl (Dumbbell)
3
10 reps
3B
Incline Tricep Extension (Dumbbell)
3
10 reps
4A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
4B
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
5
Abs Crunch (Bodyweight)
4
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
1B
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
2A
Bicep Curl (Barbell)
3
8 reps
2B
Decline Bench Press (Dumbbell)
3
8 reps
3A
Preacher Curl (Dumbbell)
3
10 reps
3B
Incline Tricep Extension (Dumbbell)
3
10 reps
4A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
4B
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
5
Abs Crunch (Bodyweight)
4
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
1B
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
2A
Bicep Curl (Barbell)
3
8 reps
2B
Decline Bench Press (Dumbbell)
3
8 reps
3A
Preacher Curl (Dumbbell)
3
10 reps
3B
Incline Tricep Extension (Dumbbell)
3
10 reps
4A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
4B
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
5
Abs Crunch (Bodyweight)
4
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
1B
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
2A
Bicep Curl (Barbell)
3
8 reps
2B
Decline Bench Press (Dumbbell)
3
8 reps
3A
Preacher Curl (Dumbbell)
3
10 reps
3B
Incline Tricep Extension (Dumbbell)
3
10 reps
4A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
4B
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
5
Abs Crunch (Bodyweight)
4
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
1B
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
2A
Bicep Curl (Barbell)
3
8 reps
2B
Decline Bench Press (Dumbbell)
3
8 reps
3A
Preacher Curl (Dumbbell)
3
10 reps
3B
Incline Tricep Extension (Dumbbell)
3
10 reps
4A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
4B
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
5
Abs Crunch (Bodyweight)
4
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
1B
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
2A
Bicep Curl (Barbell)
3
8 reps
2B
Decline Bench Press (Dumbbell)
3
8 reps
3A
Preacher Curl (Dumbbell)
3
10 reps
3B
Incline Tricep Extension (Dumbbell)
3
10 reps
4A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
4B
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
5
Abs Crunch (Bodyweight)
4
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
1B
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
2A
Bicep Curl (Barbell)
3
8 reps
2B
Decline Bench Press (Dumbbell)
3
8 reps
3A
Preacher Curl (Dumbbell)
3
10 reps
3B
Incline Tricep Extension (Dumbbell)
3
10 reps
4A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
4B
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
5
Abs Crunch (Bodyweight)
4
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
1B
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
2A
Bicep Curl (Barbell)
3
8 reps
2B
Decline Bench Press (Dumbbell)
3
8 reps
3A
Preacher Curl (Dumbbell)
3
10 reps
3B
Incline Tricep Extension (Dumbbell)
3
10 reps
4A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
4B
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
5
Abs Crunch (Bodyweight)
4
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
1B
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
2A
Bicep Curl (Barbell)
3
8 reps
2B
Decline Bench Press (Dumbbell)
3
8 reps
3A
Preacher Curl (Dumbbell)
3
10 reps
3B
Incline Tricep Extension (Dumbbell)
3
10 reps
4A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
4B
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
5
Abs Crunch (Bodyweight)
4
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
1B
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
2A
Bicep Curl (Barbell)
3
8 reps
2B
Decline Bench Press (Dumbbell)
3
8 reps
3A
Preacher Curl (Dumbbell)
3
10 reps
3B
Incline Tricep Extension (Dumbbell)
3
10 reps
4A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
4B
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
5
Abs Crunch (Bodyweight)
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
2
Wrist Curls
3
10 reps
3
V-Up
4
15 reps
4
Ab Wheel
3
15 reps
5
Side Plank
6
1 mins
6
Cable Crunch
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
2
Wrist Curls
3
10 reps
3
V-Up
4
15 reps
4
Ab Wheel
3
15 reps
5
Side Plank
6
1 mins
6
Cable Crunch
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
2
Wrist Curls
3
10 reps
3
V-Up
4
15 reps
4
Ab Wheel
3
15 reps
5
Side Plank
6
1 mins
6
Cable Crunch
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
2
Wrist Curls
3
10 reps
3
V-Up
4
15 reps
4
Ab Wheel
3
15 reps
5
Side Plank
6
1 mins
6
Cable Crunch
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
2
Wrist Curls
3
10 reps
3
V-Up
4
15 reps
4
Ab Wheel
3
15 reps
5
Side Plank
6
1 mins
6
Cable Crunch
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
2
Wrist Curls
3
10 reps
3
V-Up
4
15 reps
4
Ab Wheel
3
15 reps
5
Side Plank
6
1 mins
6
Cable Crunch
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
2
Wrist Curls
3
10 reps
3
V-Up
4
15 reps
4
Ab Wheel
3
15 reps
5
Side Plank
6
1 mins
6
Cable Crunch
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
2
Wrist Curls
3
10 reps
3
V-Up
4
15 reps
4
Ab Wheel
3
15 reps
5
Side Plank
6
1 mins
6
Cable Crunch
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
2
Wrist Curls
3
10 reps
3
V-Up
4
15 reps
4
Ab Wheel
3
15 reps
5
Side Plank
6
1 mins
6
Cable Crunch
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
2
Wrist Curls
3
10 reps
3
V-Up
4
15 reps
4
Ab Wheel
3
15 reps
5
Side Plank
6
1 mins
6
Cable Crunch
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
2
Wrist Curls
3
10 reps
3
V-Up
4
15 reps
4
Ab Wheel
3
15 reps
5
Side Plank
6
1 mins
6
Cable Crunch
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
2
Wrist Curls
3
10 reps
3
V-Up
4
15 reps
4
Ab Wheel
3
15 reps
5
Side Plank
6
1 mins
6
Cable Crunch
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
8 reps
2A
Deadlift (Smith Machine)
1
1
1
12 reps
11 reps
10 reps
2B
Upright Row (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
3
Rear Delt Row
3
12 reps
4
Rear Delt Fly (Machine)
3
12 reps
5
Military Press (Barbell)
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
8 reps
2A
Deadlift (Smith Machine)
1
1
1
12 reps
11 reps
10 reps
2B
Upright Row (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
3
Rear Delt Row
3
12 reps
4
Rear Delt Fly (Machine)
3
12 reps
5
Military Press (Barbell)
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
8 reps
2A
Deadlift (Smith Machine)
1
1
1
12 reps
11 reps
10 reps
2B
Upright Row (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
3
Rear Delt Row
3
12 reps
4
Rear Delt Fly (Machine)
3
12 reps
5
Military Press (Barbell)
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
8 reps
2A
Deadlift (Smith Machine)
1
1
1
12 reps
11 reps
10 reps
2B
Upright Row (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
3
Rear Delt Row
3
12 reps
4
Rear Delt Fly (Machine)
3
12 reps
5
Military Press (Barbell)
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
8 reps
2A
Deadlift (Smith Machine)
1
1
1
12 reps
11 reps
10 reps
2B
Upright Row (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
3
Rear Delt Row
3
12 reps
4
Rear Delt Fly (Machine)
3
12 reps
5
Military Press (Barbell)
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
8 reps
2A
Deadlift (Smith Machine)
1
1
1
12 reps
11 reps
10 reps
2B
Upright Row (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
3
Rear Delt Row
3
12 reps
4
Rear Delt Fly (Machine)
3
12 reps
5
Military Press (Barbell)
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
8 reps
2A
Deadlift (Smith Machine)
1
1
1
12 reps
11 reps
10 reps
2B
Upright Row (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
3
Rear Delt Row
3
12 reps
4
Rear Delt Fly (Machine)
3
12 reps
5
Military Press (Barbell)
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
8 reps
2A
Deadlift (Smith Machine)
1
1
1
12 reps
11 reps
10 reps
2B
Upright Row (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
3
Rear Delt Row
3
12 reps
4
Rear Delt Fly (Machine)
3
12 reps
5
Military Press (Barbell)
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
8 reps
2A
Deadlift (Smith Machine)
1
1
1
12 reps
11 reps
10 reps
2B
Upright Row (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
3
Rear Delt Row
3
12 reps
4
Rear Delt Fly (Machine)
3
12 reps
5
Military Press (Barbell)
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
8 reps
2A
Deadlift (Smith Machine)
1
1
1
12 reps
11 reps
10 reps
2B
Upright Row (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
3
Rear Delt Row
3
12 reps
4
Rear Delt Fly (Machine)
3
12 reps
5
Military Press (Barbell)
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
8 reps
2A
Deadlift (Smith Machine)
1
1
1
12 reps
11 reps
10 reps
2B
Upright Row (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
3
Rear Delt Row
3
12 reps
4
Rear Delt Fly (Machine)
3
12 reps
5
Military Press (Barbell)
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
8 reps
2A
Deadlift (Smith Machine)
1
1
1
12 reps
11 reps
10 reps
2B
Upright Row (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
3
Rear Delt Row
3
12 reps
4
Rear Delt Fly (Machine)
3
12 reps
5
Military Press (Barbell)
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
1B
Barbell Row
1
1
1
10 reps
9 reps
8 reps
2A
Bench Press (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
2B
Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
3A
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
3B
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
4A
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
4B
Lat Pulldown (Close Grip)
1
1
1
12 reps
11 reps
10 reps
5
Leg Raise (Captain's Chair)
4
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
1B
Barbell Row
1
1
1
10 reps
9 reps
8 reps
2A
Bench Press (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
2B
Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
3A
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
3B
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
4A
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
4B
Lat Pulldown (Close Grip)
1
1
1
12 reps
11 reps
10 reps
5
Leg Raise (Captain's Chair)
4
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
1B
Barbell Row
1
1
1
10 reps
9 reps
8 reps
2A
Bench Press (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
2B
Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
3A
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
3B
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
4A
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
4B
Lat Pulldown (Close Grip)
1
1
1
12 reps
11 reps
10 reps
5
Leg Raise (Captain's Chair)
4
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
1B
Barbell Row
1
1
1
10 reps
9 reps
8 reps
2A
Bench Press (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
2B
Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
3A
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
3B
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
4A
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
4B
Lat Pulldown (Close Grip)
1
1
1
12 reps
11 reps
10 reps
5
Leg Raise (Captain's Chair)
4
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
1B
Barbell Row
1
1
1
10 reps
9 reps
8 reps
2A
Bench Press (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
2B
Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
3A
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
3B
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
4A
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
4B
Lat Pulldown (Close Grip)
1
1
1
12 reps
11 reps
10 reps
5
Leg Raise (Captain's Chair)
4
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
1B
Barbell Row
1
1
1
10 reps
9 reps
8 reps
2A
Bench Press (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
2B
Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
3A
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
3B
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
4A
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
4B
Lat Pulldown (Close Grip)
1
1
1
12 reps
11 reps
10 reps
5
Leg Raise (Captain's Chair)
4
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
1B
Barbell Row
1
1
1
10 reps
9 reps
8 reps
2A
Bench Press (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
2B
Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
3A
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
3B
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
4A
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
4B
Lat Pulldown (Close Grip)
1
1
1
12 reps
11 reps
10 reps
5
Leg Raise (Captain's Chair)
4
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
1B
Barbell Row
1
1
1
10 reps
9 reps
8 reps
2A
Bench Press (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
2B
Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
3A
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
3B
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
4A
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
4B
Lat Pulldown (Close Grip)
1
1
1
12 reps
11 reps
10 reps
5
Leg Raise (Captain's Chair)
4
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
1B
Barbell Row
1
1
1
10 reps
9 reps
8 reps
2A
Bench Press (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
2B
Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
3A
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
3B
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
4A
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
4B
Lat Pulldown (Close Grip)
1
1
1
12 reps
11 reps
10 reps
5
Leg Raise (Captain's Chair)
4
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
1B
Barbell Row
1
1
1
10 reps
9 reps
8 reps
2A
Bench Press (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
2B
Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
3A
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
3B
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
4A
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
4B
Lat Pulldown (Close Grip)
1
1
1
12 reps
11 reps
10 reps
5
Leg Raise (Captain's Chair)
4
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
1B
Barbell Row
1
1
1
10 reps
9 reps
8 reps
2A
Bench Press (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
2B
Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
3A
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
3B
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
4A
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
4B
Lat Pulldown (Close Grip)
1
1
1
12 reps
11 reps
10 reps
5
Leg Raise (Captain's Chair)
4
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
1B
Barbell Row
1
1
1
10 reps
9 reps
8 reps
2A
Bench Press (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
2B
Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
3A
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
3B
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
4A
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
4B
Lat Pulldown (Close Grip)
1
1
1
12 reps
11 reps
10 reps
5
Leg Raise (Captain's Chair)
4
15 reps
Week 1
1 / 12 Weeks
Day 2
1A
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
20 Reps
1B
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
20 Reps
2A
Bicep Curl (Barbell)3 Sets
8 Reps
2B
Decline Bench Press (Dumbbell)3 Sets
8 Reps
3A
Preacher Curl (Dumbbell)3 Sets
10 Reps
3B
Incline Tricep Extension (Dumbbell)3 Sets
10 Reps
4A
Hammer Curl1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
4B
Tricep Extension (Cable)1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
5
Abs Crunch (Bodyweight)4 Sets
15 Reps
Day 3
1
Kettlebell Swing3 Sets
10 Reps
2
Wrist Curls3 Sets
10 Reps
3
V-Up4 Sets
15 Reps
4
Ab Wheel3 Sets
15 Reps
5
Side Plank6 Sets
1 mins
6
Cable Crunch3 Sets
10 Reps
Day 4
1
Shrug (Dumbbell)4 Sets
8 Reps
2A
Deadlift (Smith Machine)1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
2B
Upright Row (Dumbbell)1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
3
Rear Delt Row3 Sets
12 Reps
4
Rear Delt Fly (Machine)3 Sets
12 Reps
5
Military Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
6
Reverse Abs Crunch (Bodyweight)4 Sets
15 Reps
Day 5
1A
Incline Bench Press (Barbell)1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
1B
Barbell Row1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
2A
Bench Press (Dumbbell)1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
2B
Lat Pulldown1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
3A
Decline Bench Press (Barbell)1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
3B
Seated Row (Cable)1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
4A
Pec Deck (Machine)1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
4B
Lat Pulldown (Close Grip)1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
5
Leg Raise (Captain's Chair)4 Sets
15 Reps
Day 1
1
Seated Shoulder Press (Dumbbell)4 Sets
10 Reps
2A
Upright Row (Dumbbell)3 Sets
10 Reps
2B
Lateral Raise (Dumbbell)3 Sets
10 Reps
3
Arnold Press3 Sets
8 Reps
4
One Arm Lateral Raise (Dumbbell)10 Sets
10 Reps
5
Shrug (Barbell)5 Sets
10 Reps
6
Plank3 Sets
1 mins
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00Â /Â 5
Anderson FerreiraAge 49, Man
22 days ago
5 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Great