THE PROGRAM
General
Advanced
Machine strength
Plan Details
The THE PROGRAM routine by ahmadmosley is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Push ( Chest/Shoulder/Triceps : Focus )
Est. 0 min
15 exercises
Weighted Tricep Dip
3 Sets x 5 Reps
Barbell Decline Bench Press
5 Sets x 5 Reps
EZ Bar French Press
5 Sets x 10 Reps
Dumbbell Incline Bench Press (Hammer Grip)
5 Sets x 10 Reps
Dumbbell Incline Fly
5 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Cable Cross-Over
5 Sets x 10 Reps
Cable Lower Chest Raise
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 10 Reps
Cable One-Arm Lateral Raise
5 Sets x 10 Reps
One Arm Machine Fly
3 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Weighted Side Bend
3 Sets x 10 Reps
Treadmill Running
1 Set
Tue
Pull ( Back/Biceps: Focus )
Est. 0 min
15 exercises
Chin-Up with Knee Raise
3 Sets x 5 Reps
Barbell Deadlift
5 Sets x 5 Reps
Barbell Shrug
5 Sets x 10 Reps
EZ Bar Curl
5 Sets x 10 Reps
EZ Bar Bent-Over Row (Reverse Grip)
5 Sets x 10 Reps
Dumbbell Incline Spider Curl
5 Sets x 10 Reps
Dumbbell Incline Bench Row
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Standing Wide Grip Row
5 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
5 Sets x 10 Reps
Cable Drag Curl
5 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Dumbbell In n Out
3 Sets x 10 Reps
Weighted Seated Windshield Wipers
3 Sets x 10 Reps
Treadmill Running
1 Set
Wed
REST
Est. 0 min
0 exercises
This day is empty
Fri
Leg Day
Est. 0 min
15 exercises
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Weighted Seated Windshield Wipers
3 Sets x 20 Reps
Parallel Bar Leg Raise
3 Sets x 20 Reps
Parallel Bar Hip Flexion
3 Sets x 20 Reps
Smith Machine Squat
5 Sets x 5 Reps
Smith Machine Romanian Deadlift
5 Sets x 5 Reps
Smith Machine Split Squat
5 Sets x 10 Reps
Dumbbell Goblet Squat
5 Sets x 5 Reps
Dumbbell Split Squat
5 Sets x 10 Reps
Dumbbell Hip Thrust
5 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Machine Seated Leg Curl
5 Sets x 10 Reps
Machine Leg Press
5 Sets x 10 Reps
Jump Rope
1 Set
Fri
Push/Pull
Est. 0 min
20 exercises
Barbell Ab Rollout (Kneeling)
3 Sets x 15 Reps
Weighted Seated Windshield Wipers
3 Sets x 15 Reps
Dumbbell In n Out
3 Sets x 15 Reps
Plank
1 Set
Pull-Up
3 Sets x 5 Reps
Smith Machine Bench Press
5 Sets x 5 Reps
Smith Machine Shrug
5 Sets x 10 Reps
Smith Machine Bent-Over Row
5 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Tricep Extension
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Jump Rope
1 Set
Sat
Yoga
Est. 0 min
0 exercises
This day is empty
Sun
Leg Day ( HIIT LEGS )
Est. 0 min
20 exercises
Walking
1 Set
Dumbbell Jump Squat
5 Sets x 10 Reps
Dumbbell Step-Up
5 Sets x 10 Reps
Dumbbell Lunge
5 Sets x 10 Reps
Dumbbell Goblet Squat
5 Sets x 10 Reps
Dumbbell Split Squat
5 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Parallel Bar Hip Flexion
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 15 Reps
Sit-Up
3 Sets x 15 Reps
Alternating Heel Touch
3 Sets x 15 Reps
Scissor Kick
3 Sets x 20 Reps
Dumbbell In n Out
3 Sets x 20 Reps
Weighted Seated Windshield Wipers
3 Sets x 20 Reps
Step Machine
1 Set
