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Program Description
Couldn't train legs because of an injury so I made this temporary programme. If you have a hamstring strain/ tear you could add smith machine squats and hack squats to keep quad work.
Program Overview
- LevelNovice, Intermediate, Beginner
- GoalBodybuilding, Powerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout50 minutes
- CreatedFeb 06, 2024 04:03
- Last EditedJun 25, 2024 05:48
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
2 reps
2 reps
88%
84%
2
Bench Press (Close Grip)
3
8 reps
3
Chest Fly (Machine)
2
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
2 reps
2 reps
90%
84%
2
Bench Press (Close Grip)
3
8 reps
3
Chest Fly (Machine)
2
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
2 reps
2 reps
90%
86%
2
Bench Press (Close Grip)
3
8 reps
3
Chest Fly (Machine)
2
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
2 reps
2 reps
92%
86%
2
Bench Press (Close Grip)
3
8 reps
3
Chest Fly (Machine)
2
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6 reps
2
Overhead Press (Barbell)
3
6 reps
3
Pull-Up (Assisted)
3
12 reps
4A
Bicep Curl (Dumbbell)
2
15 reps
4B
Lying Leg Raise
2
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
7 reps
6 reps
2
Overhead Press (Barbell)
3
6 reps
3
Pull-Up (Assisted)
3
12 reps
4A
Bicep Curl (Dumbbell)
2
15 reps
4B
Lying Leg Raise
2
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
3
7 reps
6 reps
2
Overhead Press (Barbell)
3
6 reps
3
Pull-Up (Assisted)
3
12 reps
4A
Bicep Curl (Dumbbell)
2
15 reps
4B
Lying Leg Raise
2
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
2
7 reps
6 reps
2
Overhead Press (Barbell)
4
6 reps
3
Pull-Up (Assisted)
3
12 reps
4A
Bicep Curl (Dumbbell)
2
15 reps
4B
Lying Leg Raise
2
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
6 reps
8 reps
2
Chest Press (Machine)
3
12 reps
3
Tricep Pushdown (Cable)
3
12 reps
4
Lateral Raise (Dumbbell)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
6 reps
8 reps
2
Chest Press (Machine)
3
12 reps
3
Tricep Pushdown (Cable)
3
12 reps
4
Lateral Raise (Dumbbell)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
6 reps
8 reps
2
Chest Press (Machine)
3
12 reps
3
Tricep Pushdown (Cable)
3
12 reps
4
Lateral Raise (Dumbbell)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
6 reps
8 reps
2
Chest Press (Machine)
3
12 reps
3
Tricep Pushdown (Cable)
3
12 reps
4
Lateral Raise (Dumbbell)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
12 reps
2
Shoulder Press (Machine)
3
12 reps
3
Single Arm High Row (Cable)
3
8 reps
4A
Hammer Curl
2
15 reps
4B
Lying Leg Raise
2
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
12 reps
2
Shoulder Press (Machine)
3
12 reps
3
Single Arm High Row (Cable)
3
8 reps
4A
Hammer Curl
2
15 reps
4B
Lying Leg Raise
2
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
12 reps
2
Shoulder Press (Machine)
3
12 reps
3
Single Arm High Row (Cable)
3
8 reps
4A
Hammer Curl
3
15 reps
4B
Lying Leg Raise
2
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
12 reps
2
Shoulder Press (Machine)
3
12 reps
3
Single Arm High Row (Cable)
4
8 reps
4A
Hammer Curl
3
15 reps
4B
Lying Leg Raise
2
15 reps
Week 1
1 / 4 Weeks
Day 3
1
Incline Bench Press (Barbell)2 Sets
2 Sets
6 Reps
8 Reps
2
Chest Press (Machine)3 Sets
12 Reps
3
Tricep Pushdown (Cable)3 Sets
12 Reps
4
Lateral Raise (Dumbbell)3 Sets
12 Reps
Day 1
1
Bench Press (Paused)1 Set
2 Sets
2 Reps
2 Reps
88%
84%
2
Bench Press (Close Grip)3 Sets
8 Reps
3
Chest Fly (Machine)2 Sets
12 Reps
Day 4
1
Standing Calf Raise2 Sets
12 Reps
2
Shoulder Press (Machine)3 Sets
12 Reps
3
Single Arm High Row (Cable)3 Sets
8 Reps
4A
Hammer Curl2 Sets
15 Reps
4B
Lying Leg Raise2 Sets
15 Reps
Day 2
1
Pull-Up (Bodyweight)4 Sets
6 Reps
2
Overhead Press (Barbell)3 Sets
6 Reps
3
Pull-Up (Assisted)3 Sets
12 Reps
4A
Bicep Curl (Dumbbell)2 Sets
15 Reps
4B
Lying Leg Raise2 Sets
15 Reps