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Ryan Humiston's Backed By Science Program
AUTOPLAY
General
Beginner
Machine strength
Plan Details
The Ryan Humiston's Backed By Science Program routine by Johnnyhino is a 10 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Back/Traps/Calves
Est. 75 min
13 exercises
Barbell Pullover
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Lat Drop Set 1
3 Sets x 10 Reps
Lat Drop Set 2
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 8 Reps
T Bar Prone Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Drop Set 1
3 Sets x 10 Reps
Drop Set 2
3 Sets x 10 Reps
Day 2
Chest / Triceps / Abs
Est. 57 min
9 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
internal Rotated Extension
3 Sets x 10 Reps
3 Way Incline French
3 Sets x 10 Reps
Partial Rope Extensions (Top)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 8 Reps
Day 3
Cardio
Est. 0 min
0 exercises
This day is empty
Day 4
Shoulders / Biceps / Calves
Est. 55 min
11 exercises
Behind the back barbell raise (Pronated)
3 Sets x 15 Reps
Incline DB Rear Raise
4 Sets x 10 Reps
Slightly Supinated Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Around The World - Anterior Head Focus
2 Sets x 20 Reps
Cable One-Arm High Curl
3 Sets x 20 Reps
Dumbbell One-Arm Incline Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
2 Sets x 8 Reps
Dumbbell Reverse Concentration Curl
2 Sets x 20 Reps
Machine Calf Raise
3 Sets x 20 Reps
Day 5
Quads / Hamstrings / Glutes
Est. 42 min
7 exercises
Barbell Sumo Deadlift
3 Sets x 10 Reps
Single Leg Glute Huper
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Squat on Plates
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
2 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 40 Reps
Day 8
Back / Traps / Calves
Est. 44 min
8 exercises
Dumbbell One-Arm Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Cable One-Arm Seated Row
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Day 9
Chest / Tri / Abs
Est. 37 min
8 exercises
Dumbbell Bench Press
2 Sets x 10 Reps
Dumbbell Incline Bench Press
2 Sets x 10 Reps
Barbell Decline Bench Press
2 Sets x 10 Reps
Cable Cross-Over
2 Sets x 10 Reps
internal Rotated Extension
3 Sets x 10 Reps
Single Arm French Press (Arm Jammed Against Bench)
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Day 10
Cardio
Est. 0 min
0 exercises
This day is empty
Day 11
Shoulders / Biceps / Calves
Est. 57 min
11 exercises
Machine Single Arm Rear Delt Raise
3 Sets x 20 Reps
Cable Close Rear Delt Fly
4 Sets x 15 Reps
Barbell Front Raise
2 Sets x 15 Reps
Bus Drivers
2 Sets x 20 Reps
Dumbbell Lateral Raise
2 Sets x 15 Reps
Barbell Upright Row
3 Sets x 20 Reps
Cable One-Arm High Curl
3 Sets x 20 Reps
Reverse Grip Straight Bar Curls
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Reverse Concentration Curl
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 50 Reps
Day 12
Quads / Hamstrings/ Glutes
Est. 42 min
7 exercises
Barbell Hip Thrust
3 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Back Hyperextension
3 Sets x 10 Reps
Hack Squat
4 Sets x 20 Reps
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 40 Reps
Machine Leg Extension
3 Sets x 20 Reps
