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Ric training program
General
Intermediate
None
Plan Details
The Ric training program routine by ypxxdzm is a 27 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Train like Ricky
Routine detail
Day 2
Chest, Shoulders and Triceps
Est. 0 min
12 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 20,20,16 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8,20,20 Reps
Dumbbell Lateral Raise
3 Sets x 10,8,8 Reps
Cable One-Arm Tricep Extension
3 Sets x 7,8,8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 6,8,7 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Barbell Upright Row
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Weighted Side Bend
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 8,20,20 Reps
Day 3
Abs and Legs
Est. 0 min
15 exercises
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Cable Judo Flip
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Machine Torso Rotation
3 Sets x 10 Reps
Crunch
2 Sets x 15,10 Reps
Alternating Heel Touch
3 Sets x 20 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Day 4
Back and Biceps
Est. 0 min
14 exercises
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable V-Bar Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10,10,9 Reps
Barbell Curl
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 6,6,10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Reverse Wrist Curl
3 Sets x 10 Reps
Dumbbell Seated Wrist Curl (Neutral Grip)
3 Sets x 8 Reps
Dumbbell Seated One-Arm Wrist Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Machine Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
Day 5
Chest, Shoulders and Triceps
Est. 0 min
14 exercises
Barbell Bench Press
3 Sets x 12,10,10 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 20,20,16 Reps
Dumbbell Incline Fly
3 Sets x 8,20,20 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8,8,7 Reps
Dumbbell Lateral Raise
3 Sets x 10,8,8 Reps
Barbell Shrug
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 20,20,8 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Machine Deltoid Raise
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Cable Upright Row
3 Sets x 10 Reps
Cable One-Arm Tricep Extension
3 Sets x 8 Reps
Day 6
Abs and Legs
Est. 0 min
16 exercises
Hanging Knee Raise
2 Sets x 10 Reps
Crunch
2 Sets x 10,15 Reps
Weighted Side Bend
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Machine Torso Rotation
3 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 10,8,8 Reps
Dumbbell Lunge
3 Sets x 8,8,7 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Glute Bridge Machine
3 Sets x 8,8,7 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 10 Reps
Cable Judo Flip
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 9,8,8 Reps
Day 7
Back and Biceps
Est. 0 min
15 exercises
Kettlebell One-Arm Row
3 Sets x 8 Reps
Weight Plate Shrug
3 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10,8,8 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Cable V-Bar Row
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Neutral Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10,10,9 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Day 8
Week 2
Est. 0 min
0 exercises
This day is empty
Day 9
Chest, Shoulders and Triceps
Est. 0 min
13 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8,8,8,7 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 20,20,8,8 Reps
Dumbbell Bent-Over Raise
4 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 12,10,12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 16,16,15 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 15 Reps
Cable Internal Rotation
3 Sets x 15 Reps
Day 10
Abs and Legs
Est. 0 min
15 exercises
Reverse Crunch
3 Sets x 12,10,10 Reps
Weighted Crunch
3 Sets x 10,10,8 Reps
Ab Coaster
3 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Press
4 Sets x 10,10,10,12 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Cable Side Bend
3 Sets x 12,15,15 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Machine Torso Rotation
3 Sets x 10 Reps
Glute Bridge Machine
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10,8,10 Reps
Day 11
Back and Biceps
Est. 0 min
10 exercises
Machine T Bar Reverse Row
3 Sets x 5,8,8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 10 Reps
Barbell Curl
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Seated Wrist Curl
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 8,8,6 Reps
Dumbbell Seated Wrist Curl (Neutral Grip)
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Day 12
Chest, Shoulders and Triceps
Est. 0 min
11 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Machine Seated Tricep Dip
3 Sets x 12,12,10 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8,6,8 Reps
Day 13
Abs and Legs
Est. 0 min
10 exercises
Barbell Front Squat
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 16 Reps
Barbell Hack Squat
4 Sets x 16 Reps
Machine Leg Extension
4 Sets x 16 Reps
Machine Leg Press
4 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Barbell Standing Calf Raise
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 14 Reps
Reverse Crunch
3 Sets x 14 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Day 14
Back and Biceps
Est. 0 min
13 exercises
T Bar Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 20,20,20,12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 10,10,10,8 Reps
Dumbbell Concentration Curl
4 Sets x 10,8,8,8 Reps
Dumbbell Seated Wrist Curl
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl (Neutral Grip)
1 Set x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Parallel Bar Hip Raise
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 10,10,9,8 Reps
Day 15
Week 3
Est. 0 min
0 exercises
This day is empty
Day 16
Chest, Shoulders and Triceps
Est. 0 min
15 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8,20,20 Reps
Cable Lower Chest Raise
3 Sets x 8,20,20 Reps
Cable Cross-Over
3 Sets x 20,20,8 Reps
Cable Bent-Over Lateral Pulley
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Cable Internal Rotation
3 Sets x 15 Reps
Cable External Rotation
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 16,16,15 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 20,20,16 Reps
Weight Plate Shrug
3 Sets x 20 Reps
Machine Shoulder Press
3 Sets x 12,10,12 Reps
Machine Deltoid Raise
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 16,14,16 Reps
Day 17
Abs and Legs
Est. 0 min
15 exercises
Hanging Knee Raise
3 Sets x 16,16,10 Reps
Kettlebell Goblet Squat
2 Sets x 16 Reps
Dumbbell Lunge
2 Sets x 10 Reps
Glute Bridge Machine
3 Sets x 12,12,8 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Machine Torso Rotation
3 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12,8,12,12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 6,6,10 Reps
Calf Press On Leg Press
3 Sets x 8,8,10 Reps
Machine Seated Calf Raise
3 Sets x 20,16,16 Reps
Parallel Bar Hip Raise
2 Sets x 8,12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12,12,8 Reps
Cable Side Bend
3 Sets x 12,12,14 Reps
Day 18
Back and Biceps
Est. 0 min
16 exercises
Cable Seated Row
3 Sets x 20,16,16 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8,8,10 Reps
Dumbbell Incline Curl
3 Sets x 16,12,10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12,12,10 Reps
Machine Reverse Fly
3 Sets x 16,14,12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 16,14,12 Reps
Cable One-Arm Seated Row
3 Sets x 6,6,8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12,10,8 Reps
Back Hyperextension
3 Sets x 10 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 8,6,6 Reps
Dumbbell Wrist Curl (Neutral Grip)
3 Sets x 8,8,6 Reps
Dumbbell Seated Wrist Curl
3 Sets x 14,8,10 Reps
Cable Reverse Curl
3 Sets x 16,16,14 Reps
Machine Seated Row
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 6,6,5 Reps
Day 19
Chest, Shoulders and Triceps
Est. 0 min
18 exercises
Cable Lower Chest Raise
3 Sets x 16,14,10 Reps
Cable Cross-Over
3 Sets x 16,14,14 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 16,14,10 Reps
Dumbbell Incline Bench Press
3 Sets x 8,8,10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 8,10,10 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10 Reps
Dumbbell Fly
2 Sets x 12 Reps
Barbell Rear Military Press
2 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 16 Reps
Cable Internal Rotation
2 Sets x 16 Reps
Cable External Rotation
2 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 14 Reps
Machine Fly
3 Sets x 12,10,8 Reps
Machine Deltoid Raise
3 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 12,10,10 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Machine Seated Tricep Dip
3 Sets x 16,12,8 Reps
Day 20
Abs and Legs
Est. 0 min
12 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Lunge
3 Sets x 20 Reps
Barbell Front Squat
3 Sets x 6 Reps
Barbell Deadlift
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 6 Reps
Calf Press On Leg Press
2 Sets x 25 Reps
Machine Seated Calf Raise
2 Sets x 25 Reps
Barbell Standing Calf Raise
2 Sets x 25 Reps
Crunch
2 Sets x 25 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 25 Reps
Hanging Knee Raise
2 Sets x 25 Reps
Day 21
Back and Biceps
Est. 0 min
11 exercises
Barbell Bent-Over Row
3 Sets x 6 Reps
Barbell Row
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Cable V Bar Pulldown
2 Sets x 20 Reps
Barbell Curl
2 Sets x 6 Reps
Dumbbell Incline Curl
2 Sets x 20 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 6 Reps
Barbell Preacher Curl
2 Sets x 20 Reps
Barbell Wrist Curl (Posterior)
2 Sets x 20 Reps
Barbell Kneeling Wrist Curl (Palms Up)
2 Sets x 20 Reps
Day 22
Week 4
Est. 0 min
0 exercises
This day is empty
Day 23
Chest, Shoulders and Triceps
Est. 0 min
16 exercises
Dumbbell Incline Bench Press
4 Sets x 4 Reps
Dumbbell Incline Fly
4 Sets x 25 Reps
Cable Lower Chest Raise
4 Sets x 25 Reps
Cable Cross-Over
4 Sets x 25 Reps
Dumbbell Bench Press
4 Sets x 4 Reps
Dumbbell Fly
4 Sets x 25 Reps
Barbell Rear Military Press
4 Sets x 4 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 25 Reps
Barbell Front Raise
4 Sets x 4 Reps
Barbell Upright Row
4 Sets x 4 Reps
Dumbbell Seated Arnold Press
4 Sets x 4 Reps
Barbell Bench Press (Close Grip)
3 Sets x 4 Reps
Barbell Tricep Extension
3 Sets x 4 Reps
Cable Shoulder Extension
3 Sets x 25 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 25 Reps
Dumbbell Tricep Extension
3 Sets x 25 Reps
Day 24
Abs and Legs
Est. 0 min
12 exercises
Barbell Standing Calf Raise
3 Sets x 30 Reps
Machine Seated Calf Raise
3 Sets x 30 Reps
Hanging Knee Raise
3 Sets x 30 Reps
Barbell Squat
4 Sets x 4 Reps
Barbell Lunge
4 Sets x 25 Reps
Barbell Front Squat
4 Sets x 4 Reps
Barbell Deadlift
4 Sets x 4 Reps
Machine Leg Extension
4 Sets x 25 Reps
Machine Leg Press
4 Sets x 4 Reps
Calf Press On Leg Press
3 Sets x 30 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 30 Reps
Crunch
3 Sets x 30 Reps
Day 25
Back and Biceps
Est. 0 min
11 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 4 Reps
Cable V Bar Pulldown
3 Sets x 25 Reps
Barbell Preacher Curl
3 Sets x 25 Reps
Barbell Bent-Over Row
4 Sets x 4 Reps
Barbell Row
4 Sets x 4 Reps
Cable Seated Row
4 Sets x 25 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 4 Reps
Dumbbell Incline Curl
3 Sets x 25 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 25 Reps
Barbell Curl
3 Sets x 4 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 25 Reps
Day 26
Chest, Shoulders and Triceps
Est. 0 min
16 exercises
Barbell Tricep Extension
3 Sets x 4 Reps
Dumbbell Incline Bench Press
4 Sets x 4 Reps
Dumbbell Incline Fly
4 Sets x 25 Reps
Cable Lower Chest Raise
4 Sets x 25 Reps
Cable Cross-Over
4 Sets x 25 Reps
Dumbbell Bench Press
4 Sets x 4 Reps
Dumbbell Fly
4 Sets x 25 Reps
Barbell Rear Military Press
4 Sets x 4 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 25 Reps
Barbell Front Raise
4 Sets x 4 Reps
Barbell Upright Row
4 Sets x 4 Reps
Dumbbell Seated Arnold Press
4 Sets x 4 Reps
Barbell Bench Press (Close Grip)
3 Sets x 4 Reps
Dumbbell Tricep Extension
3 Sets x 25 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 25 Reps
Cable Shoulder Extension
3 Sets x 25 Reps
Day 27
Abs and Legs
Est. 0 min
12 exercises
Cable Kneeling Crunch (Rope)
3 Sets x 30 Reps
Barbell Squat
4 Sets x 4 Reps
Barbell Lunge
4 Sets x 25 Reps
Barbell Front Squat
4 Sets x 4 Reps
Barbell Deadlift
4 Sets x 4 Reps
Machine Leg Extension
4 Sets x 25 Reps
Machine Leg Press
4 Sets x 4 Reps
Calf Press On Leg Press
3 Sets x 30 Reps
Crunch
3 Sets x 30 Reps
Barbell Standing Calf Raise
3 Sets x 30 Reps
Hanging Knee Raise
3 Sets x 30 Reps
Machine Seated Calf Raise
3 Sets x 30 Reps
Day 28
Back and Biceps
Est. 0 min
11 exercises
Barbell Bent-Over Row
4 Sets x 4 Reps
Barbell Row
4 Sets x 4 Reps
Cable Seated Row
4 Sets x 25 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 4 Reps
Cable V Bar Pulldown
3 Sets x 25 Reps
Barbell Curl
3 Sets x 4 Reps
Dumbbell Incline Curl
3 Sets x 25 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 4 Reps
Barbell Preacher Curl
3 Sets x 25 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 25 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 25 Reps
