The Shark

by Diego G.

Program Description

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Program Overview

Level
Intermediate
Goal
Athletics, Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
20 minutes
Created
May 31, 2024 08:03
Last Edited
Jun 21, 2024 02:29

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1A

Pec Deck (Machine)

1

6-10 reps

RPE 10

1B

Chest Press (Machine)

1

5-10 reps

RPE 10

2A

Pec Deck (Machine)

1

6-10 reps

RPE 10

2B

Chest Press (Machine)

1

5-10 reps

RPE 10

3

Bent Over Row (Barbell)

2

5-8 reps

RPE 10

4

Lat Pulldown (Close Grip)

2

6-10 reps

RPE 10

Day 1

1A

Leg Extension

1

8-15 reps

RPE 10

1B

Leg Press

1

5-12 reps

RPE 10

2A

Leg Extension

1

8-15 reps

RPE 10

2B

Leg Press

1

5-12 reps

RPE 10

3

Deadlift (Barbell)

2

5-8 reps

RPE 10

4

Hip Thrust (Barbell)

2

5-10 reps

RPE 10

Day 1

1A

Pec Deck (Machine)

1

6-10 reps

RPE 10

1B

Incline Chest Press (Machine)

1

5-10 reps

RPE 10

2A

Pec Deck (Machine)

1

6-10 reps

RPE 10

2B

Incline Chest Press (Machine)

1

5-10 reps

RPE 10

3

Bent Over Row (Barbell)

2

5-8 reps

RPE 10

4

Lat Pulldown (Close Grip)

2

6-10 reps

RPE 10

Day 1

1A

Leg Extension

1

1 reps

RPE 10

1B

Squat (Smith Machine)

1

5-10 reps

RPE 10

2A

Leg Extension

1

8-15 reps

RPE 10

2B

Squat (Smith Machine)

1

5-10 reps

RPE 10

3

Deadlift (Barbell)

2

5-8 reps

RPE 10

4

Hip Thrust (Barbell)

2

5-10 reps

RPE 10

Day 2

1

Upright Row (Barbell)

2

6-10 reps

RPE 10

2

Seated Row (Machine)

2

6-10 reps

RPE 10

3

Bicep Curl (Barbell)

2

6-10 reps

RPE 10

4A

Tricep Pushdown (Cable)

1

6-10 reps

RPE 10

4B

Tricep Dips

1

3-5 reps

RPE 10

5A

Tricep Pushdown (Cable)

1

6-10 reps

RPE 10

5B

Tricep Dips

1

3-5 reps

RPE 10

Day 2

1A

Power Snatch

1

8-12 reps

RPE 7

1B

Med Ball Slam

1

15-20 reps

RPE 7

2A

Power Snatch

1

8-12 reps

RPE 7

2B

Med Ball Slam

1

15-20 reps

RPE 7

3

Split Squat (Dumbbell)

2

15-20 reps

RPE 7

4

Back Extension (Weighted)

2

15-20 reps

RPE 7

5

Box Jump

2

15-20 reps

RPE 7

6

Step-Up (Weighted)

2

15-20 reps

RPE 7

Day 2

1

Upright Row (Barbell)

2

6-10 reps

RPE 10

2

Seated Row (Machine)

2

6-10 reps

RPE 10

3

Bicep Curl (Barbell)

2

6-10 reps

RPE 10

4A

Tricep Pushdown (Cable)

1

6-10 reps

RPE 10

4B

Tricep Dips

1

3-5 reps

RPE 10

5A

Tricep Pushdown (Cable)

1

6-10 reps

RPE 10

5B

Tricep Dips

1

3-5 reps

RPE 10

Day 2

1A

Power Snatch

1

8-12 reps

RPE 7

1B

Med Ball Slam

1

15-20 reps

RPE 7

2A

Power Snatch

1

8-12 reps

RPE 7

2B

Med Ball Slam

1

15-20 reps

RPE 7

3

Split Squat (Dumbbell)

2

15-20 reps

RPE 7

4

Back Extension (Weighted)

2

15-20 reps

RPE 7

5

Step-Up (Weighted)

2

15-20 reps

RPE 7

6

Box Jump

1

15-20 reps

RPE 7

Day 1

1A

Pec Deck (Machine)

1 Set

6-10 Reps

@10

1B

Chest Press (Machine)

1 Set

5-10 Reps

@10

2A

Pec Deck (Machine)

1 Set

6-10 Reps

@10

2B

Chest Press (Machine)

1 Set

5-10 Reps

@10

3

Bent Over Row (Barbell)

2 Sets

5-8 Reps

@10

4

Lat Pulldown (Close Grip)

2 Sets

6-10 Reps

@10

Day 2

1

Upright Row (Barbell)

2 Sets

6-10 Reps

@10

2

Seated Row (Machine)

2 Sets

6-10 Reps

@10

3

Bicep Curl (Barbell)

2 Sets

6-10 Reps

@10

4A

Tricep Pushdown (Cable)

1 Set

6-10 Reps

@10

4B

Tricep Dips

1 Set

3-5 Reps

@10

5A

Tricep Pushdown (Cable)

1 Set

6-10 Reps

@10

5B

Tricep Dips

1 Set

3-5 Reps

@10