gym4ever

Bodybuilding
Coach
Dave Oliver

PROGRAM

This  training program is intended to accomplish.

You can verify, the primary goal of the program is to establish a solid strength base with specifically selected foundational exercises.

This training program for 8-week 5 days per week.

This  training program to provide variety, so that you can pick a routine that suits your needs best and, once you run through it, you have the option of running another programs for 8 weeks a piece.

Features
5 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Conventional Gym
sample week banner image
phoneMockup
Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1 CHEST & TRICEPS

A

Barbell Bench Press

3 x 6 @ 7

B

DUMBBELL INCLINE PRESS

3 x 8 @ 8

C

CABLE FLYE

3 x 12 @ 8

D

ASSISTED DIP

3 x 10 @ 7

E

DUMBBELL SKULL CRUSHER

3 x 12 @ 8

Monday
Week 1 Day 2 LEGS & ABS

A

Back Squat

3 x 6 @ 7

B

Romanian Deadlift

3 x 8 @ 7

C

Barbell Hip Thrust

3 x 12 @ 8

D

Leg Extension

3 x 12 @ 8

E

Lying Leg Curl

3 x 12 @ 8

F

STANDING CALF RAISE

3 x 8 @ 7

G

Crunch

3 x 12 @ 7

Tuesday
Week 1 Day 3 BACK & BICEPS

A

REVERSE GRIP LAT PULLDOWN

3 x 8 @ 8

B

CABLE SEATED ROW

3 x 10 @ 8

C

CHEST-SUPPORTED T-BAR ROW

3 x 12 @ 8

D

SEATED FACE PULL

3 x 15 @ 8

E

DUMBBELL SUPINATED CURL

3 x 12 @ 8

Wednesday
Week 1 Day 4

A

Thursday
Week 1 Day 5 LEGS & ABS

A

Deadlift

3 x 5 @ 7

B

DUMBBELL WALKING LUNGE

3 x 10 @ 8

C

SINGLE-LEG LEG EXTENSION

3 x 15 @ 8

D

SINGLE-LEG LYING LEG CURL

3 x 15 @ 8

E

MACHINE SEATED HIP ABDUCTION

3 x 10 @ 7

F

STANDING CALF RAISE

3 x 12 @ 8

G

Plank

3 x 0:20 @ 8

Friday
Week 1 Day 6 SHOULDERS & ARMS

A

DB Military Press

3 x 6 @ 7

B

DUMBBELL LATERAL RAISE

3 x 12 @ 8

C

CABLE REVERSE FLYE

3 x 15 @ 8

D

SINGLE-ARM ROPE TRICEP EXTENSION

3 x 12 @ 8

E

SINGLE-ARM CABLE CURL

3 x 12 @ 8

Saturday
Week 2 Day 0

A

Coach
coach-avatar Dave Oliver

David is an experienced personal trainer with several years of experience in the fitness industry, specifically at the Gym4you.

HYPERTROPHY BODY PART SPLIT 8 WEEKS