Workout Program Summary 2024-02-03

My Workout Program
Welcome to your workout program!
This program has been created based on your weight, height and goals.
It's a powerful program that, when followed consistently, can bring amazing results!
Before you get started, it's important to note a few things:
Use the videos in the workouts to guide you.

Try to complete the reps/sets for each exercise before moving onto the next one.
Complete the exercises in the order they appear.
Focus on good form, even if that means you cannot complete the reps/sets.
If you are unable to do a workout due to injury or you want to swap a home/gym workout, you can update your program at any time by using the 'refresh' button.
If you experience any pain, stop the workout immediately and seek medical advice.
Week 1 > Day 1
Exercise Sets/Rounds Time • Rest
Dumbbell Bench Press 10/10/10 N/A • N/A

Chest Normal Set
Dumbbell Fly 12/12/12 N/A • N/A

Chest Normal Set
Plyo Push Up 12/12/12 N/A • N/A

Chest , Circuit Push Normal Set
Barbell Shoulder Press 10/10/10 N/A • N/A

Shoulders Normal Set
Facepull 12/12/12 N/A • N/A

Dumbbell Lateral Raise 12/12/12 N/A • N/A

Tricep Pulldown (Rope) 12/12/12 N/A • N/A

Triceps Normal Set
Tricep Pushdown (Bar) 12/12/12 N/A • N/A

Triceps Normal Set
Leg Lowers 12/12/12 N/A • N/A

Core Abdominals Normal Set
C Crunch 12/12/12 N/A • N/A

Week 1 > Day 2
Barbell Bent Over Row 10/10/10 N/A • N/A

Back Normal Set
Rack Pull 10/10/10 N/A • N/A

Back Normal Set
Underhand Lat Pulldown 12/12/12 N/A • N/A

Back Normal Set
V Bar Pulldown 12/12/12 N/A • N/A

Back Normal Set
Dumbbell Upright Row 10/10/10 N/A • N/A

Trapezius Normal Set
Barbell Bicep Curl 12/12/12 N/A • N/A

Biceps Normal Set
Preacher Curls 12/12/12 N/A • N/A

Biceps Normal Set
Toe Touches 12/12/12 N/A • N/A


Week 1 > Day 3
Hack Squat Machine 10/10/10 N/A • N/A

Quadriceps Normal Set
Gladiolus Feb 3, 2024 1:06 PM Page 1 / 4

Bulgarian Split Squat (Quad Focused) 10/10/10 N/A • N/A
Sumo Deadlift 10/10/10 N/A • N/A

Hamstrings Normal Set
Leg Curl Machine 10/10/10 N/A • N/A

Seated Single Leg Dumbbell Calf Raise 12/12/12 N/A • N/A

Calves Normal Set
Mountain Climbers 3 sets 1 min • 30 sec

Week 2 > Day 1

Chest Normal Set

Chest Normal Set





Triceps Normal Set

Triceps Normal Set


Week 2 > Day 2

Back Normal Set

Back Normal Set

Back Normal Set

Back Normal Set


Biceps Normal Set

Biceps Normal Set


Week 2 > Day 3





Calves Normal Set

Week 3 > Day 1

Chest Normal Set

Chest Normal Set





Triceps Normal Set

Triceps Normal Set


Week 3 > Day 2

Back Normal Set

Back Normal Set

Back Normal Set

Back Normal Set


Biceps Normal Set

Biceps Normal Set


Week 3 > Day 3





Calves Normal Set

Week 4 > Day 1

Chest Normal Set

Chest Normal Set





Triceps Normal Set

Triceps Normal Set


Week 4 > Day 2

Back Normal Set

Back Normal Set

Back Normal Set

Back Normal Set


Biceps Normal Set

Biceps Normal Set


Week 4 > Day 3





Calves Normal Set


Workout Program Summary 2024-02-03

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Workout Program Summary 2024-02-03

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My Workout Program

Welcome to your workout program!

Before you get started, it's important to note a few things:

Use the videos in the workouts to guide you.

Week 1 > Day 1

Exercise Sets/Rounds Time • Rest

Dumbbell Bench Press 10/10/10 N/A • N/A

Dumbbell Fly 12/12/12 N/A • N/A

Plyo Push Up 12/12/12 N/A • N/A

Barbell Shoulder Press 10/10/10 N/A • N/A

Facepull 12/12/12 N/A • N/A

Dumbbell Lateral Raise 12/12/12 N/A • N/A

Tricep Pulldown (Rope) 12/12/12 N/A • N/A

Tricep Pushdown (Bar) 12/12/12 N/A • N/A

Leg Lowers 12/12/12 N/A • N/A

C Crunch 12/12/12 N/A • N/A

Week 1 > Day 2

Exercise Sets/Rounds Time • Rest

Barbell Bent Over Row 10/10/10 N/A • N/A

Rack Pull 10/10/10 N/A • N/A

Underhand Lat Pulldown 12/12/12 N/A • N/A

V Bar Pulldown 12/12/12 N/A • N/A

Dumbbell Upright Row 10/10/10 N/A • N/A

Barbell Bicep Curl 12/12/12 N/A • N/A

Preacher Curls 12/12/12 N/A • N/A

Toe Touches 12/12/12 N/A • N/A

C Crunch 12/12/12 N/A • N/A

Week 1 > Day 3

Exercise Sets/Rounds Time • Rest

Hack Squat Machine 10/10/10 N/A • N/A

Gladiolus Feb 3, 2024 1:06 PM Page 1 / 4

Sumo Deadlift 10/10/10 N/A • N/A

Leg Curl Machine 10/10/10 N/A • N/A

Seated Single Leg Dumbbell Calf Raise 12/12/12 N/A • N/A

Mountain Climbers 3 sets 1 min • 30 sec

Week 2 > Day 1

Exercise Sets/Rounds Time • Rest

Dumbbell Bench Press 10/10/10 N/A • N/A

Dumbbell Fly 12/12/12 N/A • N/A

Plyo Push Up 12/12/12 N/A • N/A

Barbell Shoulder Press 10/10/10 N/A • N/A

Facepull 12/12/12 N/A • N/A

Dumbbell Lateral Raise 12/12/12 N/A • N/A

Tricep Pulldown (Rope) 12/12/12 N/A • N/A

Tricep Pushdown (Bar) 12/12/12 N/A • N/A

Leg Lowers 12/12/12 N/A • N/A

C Crunch 12/12/12 N/A • N/A

Week 2 > Day 2

Exercise Sets/Rounds Time • Rest

Barbell Bent Over Row 10/10/10 N/A • N/A

Rack Pull 10/10/10 N/A • N/A

Underhand Lat Pulldown 12/12/12 N/A • N/A

V Bar Pulldown 12/12/12 N/A • N/A

Dumbbell Upright Row 10/10/10 N/A • N/A

Barbell Bicep Curl 12/12/12 N/A • N/A

Preacher Curls 12/12/12 N/A • N/A

Toe Touches 12/12/12 N/A • N/A

C Crunch 12/12/12 N/A • N/A

Week 2 > Day 3

Exercise Sets/Rounds Time • Rest

Hack Squat Machine 10/10/10 N/A • N/A

Bulgarian Split Squat (Quad Focused) 10/10/10 N/A • N/A

Sumo Deadlift 10/10/10 N/A • N/A

Gladiolus Feb 3, 2024 1:06 PM Page 2 / 4