Program Description
Body Building
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedFeb 20, 2024 04:49
- Last EditedJun 29, 2024 11:22
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
2
Pull-Up (Weighted)
3
10 reps
3
Swiss Bar Bench
3
15 reps
4
T-Bar Row
3
15 reps
5
Seated Side Lateral Raise
3
20 reps
6
Y Raise
3
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
2
Pull-Up (Weighted)
3
10 reps
3
Swiss Bar Bench
3
15 reps
4
T-Bar Row
3
15 reps
5
Seated Side Lateral Raise
3
20 reps
6
Y Raise
3
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
2
Pull-Up (Weighted)
3
10 reps
3
Swiss Bar Bench
3
15 reps
4
T-Bar Row
3
15 reps
5
Seated Side Lateral Raise
3
20 reps
6
Y Raise
3
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
2
Pull-Up (Weighted)
3
10 reps
3
Swiss Bar Bench
3
15 reps
4
T-Bar Row
3
15 reps
5
Seated Side Lateral Raise
3
20 reps
6
Y Raise
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
20 reps
2
Leg Extension
3
20 reps
3
Split Squat (Dumbbell)
3
15 reps
4
Safety Bar Squat
2
12 reps
5
Spider Curl
3
20 reps
6A
Bicep Curl (Cable)
2
1
10 reps
20 reps
6B
Skull Crusher
2
1
10 reps
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
20 reps
2
Leg Extension
3
20 reps
3
Split Squat (Dumbbell)
3
15 reps
4
Safety Bar Squat
2
12 reps
5
Spider Curl
3
20 reps
6A
Bicep Curl (Cable)
2
1
10 reps
20 reps
6B
Skull Crusher
2
1
10 reps
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
20 reps
2
Leg Extension
3
20 reps
3
Split Squat (Dumbbell)
3
15 reps
4
Safety Bar Squat
2
12 reps
5
Spider Curl
3
20 reps
6A
Bicep Curl (Cable)
2
1
10 reps
20 reps
6B
Skull Crusher
2
1
10 reps
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
20 reps
2
Leg Extension
3
20 reps
3
Split Squat (Dumbbell)
3
15 reps
4
Safety Bar Squat
2
12 reps
5
Spider Curl
3
20 reps
6A
Bicep Curl (Cable)
2
1
10 reps
20 reps
6B
Skull Crusher
2
1
10 reps
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
2
T-Bar Row
3
15 reps
3
Dip (Weighted)
2
12 reps
4
Lat Pulldown (Neutral Grip)
3
20 reps
5A
Lateral Raise (Dumbbell)
3
20 reps
5B
Upright Row (Dumbbell)
3
20 reps
6
Face Pull
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
2
T-Bar Row
3
15 reps
3
Dip (Weighted)
2
12 reps
4
Lat Pulldown (Neutral Grip)
3
20 reps
5A
Lateral Raise (Dumbbell)
3
20 reps
5B
Upright Row (Dumbbell)
3
20 reps
6
Face Pull
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
2
T-Bar Row
3
15 reps
3
Dip (Weighted)
2
12 reps
4
Lat Pulldown (Neutral Grip)
3
20 reps
5A
Lateral Raise (Dumbbell)
3
20 reps
5B
Upright Row (Dumbbell)
3
20 reps
6
Face Pull
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
2
T-Bar Row
3
15 reps
3
Dip (Weighted)
2
12 reps
4
Lat Pulldown (Neutral Grip)
3
20 reps
5A
Lateral Raise (Dumbbell)
3
20 reps
5B
Upright Row (Dumbbell)
3
20 reps
6
Face Pull
4
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
20 reps
2
Squat (Barbell)
3
15 reps
3
Romanian Deadlift (Barbell)
2
12 reps
4
Bicep Curl (EZ Bar)
3
20 reps
5
Tricep Pushdown (Cable)
3
20 reps
6
Incline Curl (Dumbbell)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
20 reps
2
Squat (Barbell)
3
15 reps
3
Romanian Deadlift (Barbell)
2
12 reps
4
Bicep Curl (EZ Bar)
3
20 reps
5
Tricep Pushdown (Cable)
3
20 reps
6
Incline Curl (Dumbbell)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
20 reps
2
Squat (Barbell)
3
15 reps
3
Romanian Deadlift (Barbell)
2
12 reps
4
Bicep Curl (EZ Bar)
3
20 reps
5
Tricep Pushdown (Cable)
3
20 reps
6
Incline Curl (Dumbbell)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
20 reps
2
Squat (Barbell)
3
15 reps
3
Romanian Deadlift (Barbell)
2
12 reps
4
Bicep Curl (EZ Bar)
3
20 reps
5
Tricep Pushdown (Cable)
3
20 reps
6
Incline Curl (Dumbbell)
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
15 reps
2
Seated Row (Cable)
3
15 reps
3
Bench Press (Barbell)
3
15 reps
4
Lat Pulldown (Close Grip)
3
12 reps
5
Lateral Raise (Cable)
3
15 reps
6
Lateral Raise (Dumbbell)
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
15 reps
2
Seated Row (Cable)
3
15 reps
3
Bench Press (Barbell)
3
15 reps
4
Lat Pulldown (Close Grip)
3
12 reps
5
Lateral Raise (Cable)
3
15 reps
6
Lateral Raise (Dumbbell)
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
15 reps
2
Seated Row (Cable)
3
15 reps
3
Bench Press (Barbell)
3
15 reps
4
Lat Pulldown (Close Grip)
3
12 reps
5
Lateral Raise (Cable)
3
15 reps
6
Lateral Raise (Dumbbell)
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
15 reps
2
Seated Row (Cable)
3
15 reps
3
Bench Press (Barbell)
3
15 reps
4
Lat Pulldown (Close Grip)
3
12 reps
5
Lateral Raise (Cable)
3
15 reps
6
Lateral Raise (Dumbbell)
3
15 reps
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Barbell)3 Sets
12 Reps
2
Pull-Up (Weighted)3 Sets
10 Reps
3
Swiss Bar Bench3 Sets
15 Reps
4
T-Bar Row3 Sets
15 Reps
5
Seated Side Lateral Raise3 Sets
20 Reps
6
Y Raise3 Sets
20 Reps
Day 2
1
Leg Curl3 Sets
20 Reps
2
Leg Extension3 Sets
20 Reps
3
Split Squat (Dumbbell)3 Sets
15 Reps
4
Safety Bar Squat2 Sets
12 Reps
5
Spider Curl3 Sets
20 Reps
6A
Bicep Curl (Cable)2 Sets
1 Set
10 Reps
20 Reps
6B
Skull Crusher2 Sets
1 Set
10 Reps
20 Reps
Day 3
1
Bench Press (Dumbbell)3 Sets
12 Reps
2
T-Bar Row3 Sets
15 Reps
3
Dip (Weighted)2 Sets
12 Reps
4
Lat Pulldown (Neutral Grip)3 Sets
20 Reps
5A
Lateral Raise (Dumbbell)3 Sets
20 Reps
5B
Upright Row (Dumbbell)3 Sets
20 Reps
6
Face Pull4 Sets
20 Reps
Day 4
1
Leg Curl3 Sets
20 Reps
2
Squat (Barbell)3 Sets
15 Reps
3
Romanian Deadlift (Barbell)2 Sets
12 Reps
4
Bicep Curl (EZ Bar)3 Sets
20 Reps
5
Tricep Pushdown (Cable)3 Sets
20 Reps
6
Incline Curl (Dumbbell)3 Sets
15 Reps
Day 5
1
Incline Chest Fly (Dumbbell)3 Sets
15 Reps
2
Seated Row (Cable)3 Sets
15 Reps
3
Bench Press (Barbell)3 Sets
15 Reps
4
Lat Pulldown (Close Grip)3 Sets
12 Reps
5
Lateral Raise (Cable)3 Sets
15 Reps
6
Lateral Raise (Dumbbell)3 Sets
15 Reps