The ideal routine.

by Get shit On

Program Description

Train in the intended HIT way Remember to always take atleast 3 days of rest between the workouts

Program Overview

Level
Beginner, Novice, Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
40 minutes
Created
Dec 04, 2024 11:34
Last Edited
Dec 04, 2024 11:53

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Chest Fly (Machine)

1

6-10 reps

RPE 10

2

Incline Chest Press (Machine)

1

6-10 reps

RPE 10

3

Underhand Lat Pulldown

1

6-10 reps

RPE 10

4

Deadlift (Barbell)

1

5-8 reps

RPE 10

5

Kelso Shrug

1

6-10 reps

RPE 10

Day 1

1

Chest Fly (Machine)

1

6-10 reps

RPE 10

2

Incline Chest Press (Machine)

1

6-10 reps

RPE 10

3

Underhand Lat Pulldown

1

6-10 reps

RPE 10

4

Deadlift (Barbell)

1

5-8 reps

RPE 10

5

Kelso Shrug

1

6-10 reps

RPE 10

Day 1

1

Chest Fly (Machine)

1

6-10 reps

RPE 10

2

Incline Chest Press (Machine)

1

6-10 reps

RPE 10

3

Underhand Lat Pulldown

1

6-10 reps

RPE 10

4

Deadlift (Barbell)

1

5-8 reps

RPE 10

5

Kelso Shrug

1

6-10 reps

RPE 10

Day 1

1

Chest Fly (Machine)

1

6-10 reps

RPE 10

2

Incline Chest Press (Machine)

1

6-10 reps

RPE 10

3

Underhand Lat Pulldown

1

6-10 reps

RPE 10

4

Deadlift (Barbell)

1

5-8 reps

RPE 10

5

Kelso Shrug

1

6-10 reps

RPE 10

Day 2

1

Leg Extension

1

6-10 reps

RPE 10

2

Leg Press (45 Degrees)

1

1-3 reps

RPE 10

3

Standing Calf Raise

1

12-20 reps

RPE 10

Day 2

1

Leg Extension

1

6-10 reps

RPE 10

2

Leg Press (45 Degrees)

1

1-3 reps

RPE 10

3

Standing Calf Raise

1

12-20 reps

RPE 10

Day 2

1

Leg Extension

1

6-10 reps

RPE 10

2

Leg Press (45 Degrees)

1

1-3 reps

RPE 10

3

Standing Calf Raise

1

12-20 reps

RPE 10

Day 2

1

Leg Extension

1

6-10 reps

RPE 10

2

Leg Press (45 Degrees)

1

1-3 reps

RPE 10

3

Standing Calf Raise

1

12-20 reps

RPE 10

Day 3

1

Lateral Raise (Cable)

1

6-10 reps

RPE 10

2

Reverse Pec Deck

1

6-10 reps

RPE 10

3

Preacher Curl

1

6-10 reps

RPE 10

4

Tricep Pushdown (Cable)

1

6-10 reps

RPE 10

5

Dip (Bodyweight)

1

3-5 reps

RPE 10

Day 3

1

Lateral Raise (Cable)

1

6-10 reps

RPE 10

2

Reverse Pec Deck

1

6-10 reps

RPE 10

3

Preacher Curl

1

6-10 reps

RPE 10

4

Tricep Pushdown (Cable)

1

6-10 reps

RPE 10

5

Dip (Bodyweight)

1

3-5 reps

RPE 10

Day 3

1

Lateral Raise (Cable)

1

6-10 reps

RPE 10

2

Reverse Pec Deck

1

6-10 reps

RPE 10

3

Preacher Curl

1

6-10 reps

RPE 10

4

Tricep Pushdown (Cable)

1

6-10 reps

RPE 10

5

Dip (Bodyweight)

1

3-5 reps

RPE 10

Day 3

1

Lateral Raise (Cable)

1

6-10 reps

RPE 10

2

Reverse Pec Deck

1

6-10 reps

RPE 10

3

Preacher Curl

1

6-10 reps

RPE 10

4

Tricep Pushdown (Cable)

1

6-10 reps

RPE 10

5

Dip (Bodyweight)

1

3-5 reps

RPE 10

Day 4

1

Leg Extension

1

1 reps

RPE 10

2

Squat (Barbell)

1

8-15 reps

RPE 10

3

Standing Calf Raise

1

12-20 reps

RPE 10

Day 4

1

Leg Extension

1

1 reps

RPE 10

2

Squat (Barbell)

1

8-15 reps

RPE 10

3

Standing Calf Raise

1

12-20 reps

RPE 10

Day 4

1

Leg Extension

1

1 reps

RPE 10

2

Squat (Barbell)

1

8-15 reps

RPE 10

3

Standing Calf Raise

1

12-20 reps

RPE 10

Day 4

1

Leg Extension

1

1 reps

RPE 10

2

Squat (Barbell)

1

8-15 reps

RPE 10

3

Standing Calf Raise

1

12-20 reps

RPE 10

Day 1

1

Chest Fly (Machine)

1 Set

6-10 Reps

@10

2

Incline Chest Press (Machine)

1 Set

6-10 Reps

@10

3

Underhand Lat Pulldown

1 Set

6-10 Reps

@10

4

Deadlift (Barbell)

1 Set

5-8 Reps

@10

5

Kelso Shrug

1 Set

6-10 Reps

@10

Day 2

1

Leg Extension

1 Set

6-10 Reps

@10

2

Leg Press (45 Degrees)

1 Set

1-3 Reps

@10

3

Standing Calf Raise

1 Set

12-20 Reps

@10

Day 3

1

Lateral Raise (Cable)

1 Set

6-10 Reps

@10

2

Reverse Pec Deck

1 Set

6-10 Reps

@10

3

Preacher Curl

1 Set

6-10 Reps

@10

4

Tricep Pushdown (Cable)

1 Set

6-10 Reps

@10

5

Dip (Bodyweight)

1 Set

3-5 Reps

@10

Day 4

1

Leg Extension

1 Set

1 Reps

@10

2

Squat (Barbell)

1 Set

8-15 Reps

@10

3

Standing Calf Raise

1 Set

12-20 Reps

@10