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pain equals gain
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The pain equals gain routine by geoprotein is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This program will target muscle groups 3x a week with the intent of going heavy with low reps and on the third time going lighter and high reps.
Routine detail
Mon
chest, biceps, legs abs
Est. 29 min
9 exercises
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 6 Reps
Leverage Machine Shrug
3 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 6 Reps
Cable Lower Chest Raise
3 Sets x 6 Reps
Cable Inner Chest Press
3 Sets x 6 Reps
Barbell Squat
3 Sets x 6 Reps
Plank
3 Sets
Tue
back, triceps, legs, abs
Est. 23 min
7 exercises
Cable Seated Row
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Barbell Deadlift
3 Sets x 6 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 6 Reps
Crunch
3 Sets x 30 Reps
Wed
shoulders, chest, biceps, legs, abs
Est. 29 min
8 exercises
Barbell Military Press
3 Sets x 6 Reps
Dumbbell Alternating Front Raise
3 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 6 Reps
Machine Fly
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Barbell Lunge
3 Sets x 6 Reps
Side Bridge
3 Sets
Thu
back, triceps, calves, abs
Est. 22 min
7 exercises
Machine Assisted Pull-Up
3 Sets x 6 Reps
Machine Assisted Dip
3 Sets x 6 Reps
Machine Lat Pulldown
3 Sets x 6 Reps
Machine Calf Raise
3 Sets x 6 Reps
T Bar Row
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 6 Reps
Back Hyperextension
3 Sets x 6 Reps
Fri
Chest, biceps, legs, abs
Est. 23 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Preacher Curl Machine
3 Sets x 6 Reps
Machine Bench Press
3 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 6 Reps
Barbell Squat
3 Sets x 6 Reps
weighted leg raise
3 Sets x 6 Reps
Hanging Knee Raise Rotation
3 Sets x 6 Reps
Sat
shoulders, triceps, back, legs, abs
Est. 27 min
7 exercises
Cable Deltoid Raise
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 6 Reps
Dumbbell One-Arm Front Raise
3 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 6 Reps
Barbell Deadlift
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 6 Reps
