Program Description
Wonderful program to build strength and build muscle
Program Overview
- LevelIntermediate
- GoalBodybuilding, Bodyweight Fitness
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout60 minutes
- CreatedJan 23, 2024 01:30
- Last EditedOct 14, 2024 03:11
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
8 reps
2A
Bench Press (Barbell)
2
8 reps
2B
Lat Pulldown (Neutral Grip)
2
12 reps
3A
Incline Bench Press (Dumbbell)
2
12 reps
3B
Chest Supported Row (Machine)
2
12 reps
4A
Bicep Curl (Dumbbell)
3
12 reps
4B
Tricep Rope Push Down (Cable)
3
15 reps
5A
Decline Crunch
3
24 reps
5B
Hanging Leg Raise
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
8 reps
2A
Bench Press (Barbell)
2
8 reps
2B
Lat Pulldown (Neutral Grip)
2
12 reps
3A
Incline Bench Press (Dumbbell)
2
12 reps
3B
Chest Supported Row (Machine)
2
12 reps
4A
Bicep Curl (Dumbbell)
3
12 reps
4B
Tricep Rope Push Down (Cable)
3
15 reps
5A
Decline Crunch
3
24 reps
5B
Hanging Leg Raise
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
8 reps
2A
Bench Press (Barbell)
2
8 reps
2B
Lat Pulldown (Neutral Grip)
2
12 reps
3A
Incline Bench Press (Dumbbell)
2
12 reps
3B
Chest Supported Row (Machine)
2
12 reps
4A
Bicep Curl (Dumbbell)
3
12 reps
4B
Tricep Rope Push Down (Cable)
3
15 reps
5A
Decline Crunch
3
24 reps
5B
Hanging Leg Raise
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
8 reps
2A
Bench Press (Barbell)
2
8 reps
2B
Lat Pulldown (Neutral Grip)
2
12 reps
3A
Incline Bench Press (Dumbbell)
2
12 reps
3B
Chest Supported Row (Machine)
2
12 reps
4A
Bicep Curl (Dumbbell)
3
12 reps
4B
Tricep Rope Push Down (Cable)
3
15 reps
5A
Decline Crunch
3
24 reps
5B
Hanging Leg Raise
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
8 reps
2A
Bench Press (Barbell)
2
8 reps
2B
Lat Pulldown (Neutral Grip)
2
12 reps
3A
Incline Bench Press (Dumbbell)
2
12 reps
3B
Chest Supported Row (Machine)
2
12 reps
4A
Bicep Curl (Dumbbell)
3
12 reps
4B
Tricep Rope Push Down (Cable)
3
15 reps
5A
Decline Crunch
3
24 reps
5B
Hanging Leg Raise
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
2
Romanian Deadlift (Barbell)
3
12 reps
3
Sumo Squat
3
12 reps
4A
Hip Abductor (Machine)
3
15 reps
4B
Back Extension (Weighted)
3
15 reps
5
Glute Kickback (Cable)
3
12 reps
6
Seated Calf Raise
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
2
Romanian Deadlift (Barbell)
3
12 reps
3
Sumo Squat
3
12 reps
4A
Hip Abductor (Machine)
3
15 reps
4B
Back Extension (Weighted)
3
15 reps
5
Glute Kickback (Cable)
3
12 reps
6
Seated Calf Raise
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
2
Romanian Deadlift (Barbell)
3
12 reps
3
Sumo Squat
3
12 reps
4A
Hip Abductor (Machine)
3
15 reps
4B
Back Extension (Weighted)
3
15 reps
5
Glute Kickback (Cable)
3
12 reps
6
Seated Calf Raise
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
2
Romanian Deadlift (Barbell)
3
12 reps
3
Sumo Squat
3
12 reps
4A
Hip Abductor (Machine)
3
15 reps
4B
Back Extension (Weighted)
3
15 reps
5
Glute Kickback (Cable)
3
12 reps
6
Seated Calf Raise
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
2
Romanian Deadlift (Barbell)
3
12 reps
3
Sumo Squat
3
12 reps
4A
Hip Abductor (Machine)
3
15 reps
4B
Back Extension (Weighted)
3
15 reps
5
Glute Kickback (Cable)
3
12 reps
6
Seated Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
8 reps
2A
Bench Press (Barbell)
3
8 reps
2B
Lat Pulldown (Close Grip)
3
12 reps
3A
Incline Bench Press (Dumbbell)
3
12 reps
3B
Wide Grip Lat Pulldown
3
12 reps
4A
Chest Fly (Machine)
3
12 reps
4B
Seated Row (Cable)
3
12 reps
5A
Decline Crunch
3
24 reps
5B
Hanging Leg Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
8 reps
2A
Bench Press (Barbell)
3
8 reps
2B
Lat Pulldown (Close Grip)
3
12 reps
3A
Incline Bench Press (Dumbbell)
3
12 reps
3B
Wide Grip Lat Pulldown
3
12 reps
4A
Chest Fly (Machine)
3
12 reps
4B
Seated Row (Cable)
3
12 reps
5A
Decline Crunch
3
24 reps
5B
Hanging Leg Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
8 reps
2A
Bench Press (Barbell)
3
8 reps
2B
Lat Pulldown (Close Grip)
3
12 reps
3A
Incline Bench Press (Dumbbell)
3
12 reps
3B
Wide Grip Lat Pulldown
3
12 reps
4A
Chest Fly (Machine)
3
12 reps
4B
Seated Row (Cable)
3
12 reps
5A
Decline Crunch
3
24 reps
5B
Hanging Leg Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
8 reps
2A
Bench Press (Barbell)
3
8 reps
2B
Lat Pulldown (Close Grip)
3
12 reps
3A
Incline Bench Press (Dumbbell)
3
12 reps
3B
Wide Grip Lat Pulldown
3
12 reps
4A
Chest Fly (Machine)
3
12 reps
4B
Seated Row (Cable)
3
12 reps
5A
Decline Crunch
3
24 reps
5B
Hanging Leg Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
8 reps
2A
Bench Press (Barbell)
3
8 reps
2B
Lat Pulldown (Close Grip)
3
12 reps
3A
Incline Bench Press (Dumbbell)
3
12 reps
3B
Wide Grip Lat Pulldown
3
12 reps
4A
Chest Fly (Machine)
3
12 reps
4B
Seated Row (Cable)
3
12 reps
5A
Decline Crunch
3
24 reps
5B
Hanging Leg Raise
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
12 reps
8 reps
2
Walking Lunge (Dumbbell)
3
12 reps
3
Leg Press
3
12 reps
4
Leg Extension
3
12 reps
5
Lying Leg Curl
3
12 reps
6
Hip Adductor (Machine)
3
15 reps
7
Seated Calf Raise
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
12 reps
8 reps
2
Walking Lunge (Dumbbell)
3
12 reps
3
Leg Press
3
12 reps
4
Leg Extension
3
12 reps
5
Lying Leg Curl
3
12 reps
6
Hip Adductor (Machine)
3
15 reps
7
Seated Calf Raise
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
12 reps
8 reps
2
Walking Lunge (Dumbbell)
3
12 reps
3
Leg Press
3
12 reps
4
Leg Extension
3
12 reps
5
Lying Leg Curl
3
12 reps
6
Hip Adductor (Machine)
3
15 reps
7
Seated Calf Raise
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
12 reps
8 reps
2
Walking Lunge (Dumbbell)
3
12 reps
3
Leg Press
3
12 reps
4
Leg Extension
3
12 reps
5
Lying Leg Curl
3
12 reps
6
Hip Adductor (Machine)
3
15 reps
7
Seated Calf Raise
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
12 reps
8 reps
2
Walking Lunge (Dumbbell)
3
12 reps
3
Leg Press
3
12 reps
4
Leg Extension
3
12 reps
5
Lying Leg Curl
3
12 reps
6
Hip Adductor (Machine)
3
15 reps
7
Seated Calf Raise
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Machine)
3
12 reps
1B
Overhead Extension (Dumbbell)
3
12 reps
2A
Hammer Curl
3
12 reps
2B
Single Arm Tricep Extension (Cable)
3
15 reps
3
Lateral Raise (Dumbbell)
3
12 reps
4
Upright Row (Dumbbell)
3
12 reps
5
Plank
3
1.5 mins
6
Lying Leg Raise
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Machine)
3
12 reps
1B
Overhead Extension (Dumbbell)
3
12 reps
2A
Hammer Curl
3
12 reps
2B
Single Arm Tricep Extension (Cable)
3
15 reps
3
Lateral Raise (Dumbbell)
3
12 reps
4
Upright Row (Dumbbell)
3
12 reps
5
Plank
3
1.5 mins
6
Lying Leg Raise
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Machine)
3
12 reps
1B
Overhead Extension (Dumbbell)
3
12 reps
2A
Hammer Curl
3
12 reps
2B
Single Arm Tricep Extension (Cable)
3
15 reps
3
Lateral Raise (Dumbbell)
3
12 reps
4
Upright Row (Dumbbell)
3
12 reps
5
Plank
3
1.5 mins
6
Lying Leg Raise
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Machine)
3
12 reps
1B
Overhead Extension (Dumbbell)
3
12 reps
2A
Hammer Curl
3
12 reps
2B
Single Arm Tricep Extension (Cable)
3
15 reps
3
Lateral Raise (Dumbbell)
3
12 reps
4
Upright Row (Dumbbell)
3
12 reps
5
Plank
3
1.5 mins
6
Lying Leg Raise
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Machine)
3
12 reps
1B
Overhead Extension (Dumbbell)
3
12 reps
2A
Hammer Curl
3
12 reps
2B
Single Arm Tricep Extension (Cable)
3
15 reps
3
Lateral Raise (Dumbbell)
3
12 reps
4
Upright Row (Dumbbell)
3
12 reps
5
Plank
3
1.5 mins
6
Lying Leg Raise
3
15 reps
Week 1
1 / 5 Weeks
Day 1
1A
Deadlift (Barbell)3 Sets
8 Reps
2A
Bench Press (Barbell)2 Sets
8 Reps
2B
Lat Pulldown (Neutral Grip)2 Sets
12 Reps
3A
Incline Bench Press (Dumbbell)2 Sets
12 Reps
3B
Chest Supported Row (Machine)2 Sets
12 Reps
4A
Bicep Curl (Dumbbell)3 Sets
12 Reps
4B
Tricep Rope Push Down (Cable)3 Sets
15 Reps
5A
Decline Crunch3 Sets
24 Reps
5B
Hanging Leg Raise3 Sets
15 Reps
Day 2
1
Hip Thrust (Barbell)3 Sets
12 Reps
2
Romanian Deadlift (Barbell)3 Sets
12 Reps
3
Sumo Squat3 Sets
12 Reps
4A
Hip Abductor (Machine)3 Sets
15 Reps
4B
Back Extension (Weighted)3 Sets
15 Reps
5
Glute Kickback (Cable)3 Sets
12 Reps
6
Seated Calf Raise3 Sets
15 Reps
Day 3
1A
Deadlift (Barbell)3 Sets
8 Reps
2A
Bench Press (Barbell)3 Sets
8 Reps
2B
Lat Pulldown (Close Grip)3 Sets
12 Reps
3A
Incline Bench Press (Dumbbell)3 Sets
12 Reps
3B
Wide Grip Lat Pulldown3 Sets
12 Reps
4A
Chest Fly (Machine)3 Sets
12 Reps
4B
Seated Row (Cable)3 Sets
12 Reps
5A
Decline Crunch3 Sets
24 Reps
5B
Hanging Leg Raise3 Sets
15 Reps
Day 4
1
Squat (Barbell)2 Sets
1 Set
12 Reps
8 Reps
2
Walking Lunge (Dumbbell)3 Sets
12 Reps
3
Leg Press3 Sets
12 Reps
4
Leg Extension3 Sets
12 Reps
5
Lying Leg Curl3 Sets
12 Reps
6
Hip Adductor (Machine)3 Sets
15 Reps
7
Seated Calf Raise3 Sets
15 Reps
Day 5
1A
Bicep Curl (Machine)3 Sets
12 Reps
1B
Overhead Extension (Dumbbell)3 Sets
12 Reps
2A
Hammer Curl3 Sets
12 Reps
2B
Single Arm Tricep Extension (Cable)3 Sets
15 Reps
3
Lateral Raise (Dumbbell)3 Sets
12 Reps
4
Upright Row (Dumbbell)3 Sets
12 Reps
5
Plank3 Sets
1.5 mins
6
Lying Leg Raise3 Sets
15 Reps