Program Description
yeaogh!!
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout90 minutes
- CreatedOct 25, 2024 06:31
- Last EditedOct 25, 2024 11:40
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-15 reps
RPE 9
2
Concentration Curl
3
12-15 reps
RPE 9
3
Pec Fly (Dumbbell)
3
15-20 reps
RPE 9
4
Chest Fly (Cable)
3
15-20 reps
RPE 9
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-15 reps
RPE 9
2
Concentration Curl
3
12-15 reps
RPE 9
3
Pec Fly (Dumbbell)
3
15-20 reps
RPE 9
4
Chest Fly (Cable)
3
15-20 reps
RPE 9
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-15 reps
RPE 9
2
Concentration Curl
3
12-15 reps
RPE 9
3
Pec Fly (Dumbbell)
3
15-20 reps
RPE 9
4
Chest Fly (Cable)
3
15-20 reps
RPE 9
5
Lat Pulldown
4
8-12 reps
RPE 8
6
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-15 reps
RPE 9
2
Concentration Curl
3
12-15 reps
RPE 9
3
Pec Fly (Dumbbell)
3
15-20 reps
RPE 9
4
Chest Fly (Cable)
3
15-20 reps
RPE 9
5
Lat Pulldown
4
8-12 reps
RPE 8
6
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-15 reps
RPE 9
2
Concentration Curl
3
12-15 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-15 reps
RPE 9
2
Concentration Curl
3
12-15 reps
RPE 9
3
Pec Fly (Dumbbell)
3
15-20 reps
RPE 9
4
Chest Fly (Cable)
3
15-20 reps
RPE 9
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-15 reps
RPE 9
2
Concentration Curl
3
12-15 reps
RPE 9
3
Pec Fly (Dumbbell)
3
15-20 reps
RPE 9
4
Chest Fly (Cable)
3
15-20 reps
RPE 9
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-15 reps
RPE 9
2
Concentration Curl
3
12-15 reps
RPE 9
3
Pec Fly (Dumbbell)
3
15-20 reps
RPE 9
4
Chest Fly (Cable)
3
15-20 reps
RPE 9
5
Lat Pulldown
4
8-12 reps
RPE 8
6
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-15 reps
RPE 9
2
Concentration Curl
3
12-15 reps
RPE 9
3
Pec Fly (Dumbbell)
3
15-20 reps
RPE 9
4
Chest Fly (Cable)
3
15-20 reps
RPE 9
5
Lat Pulldown
4
8-12 reps
RPE 8
6
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-15 reps
RPE 9
2
Concentration Curl
3
12-15 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
12 reps
RPE 8
2
Front Squat (Barbell)
2
8-12 reps
RPE 8
3
Leg Raise (Captain's Chair)
2
15-20 reps
RPE 9
4
Hamstring Curl
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
RPE 8
2
Front Squat (Barbell)
3
8-12 reps
RPE 8
3
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
4
Hamstring Curl
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 8
2
Front Squat (Barbell)
3
8-12 reps
RPE 8
3
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
4
Hamstring Curl
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
12 reps
RPE 8
2
Front Squat (Barbell)
3
8-12 reps
RPE 8
3
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
4
Hamstring Curl
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 8
2
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
3
Hamstring Curl
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Front Squat (Barbell)
2
8-12 reps
RPE 8
3
Leg Raise (Captain's Chair)
2
15-20 reps
RPE 9
4
Hamstring Curl
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 8
2
Front Squat (Barbell)
3
8-12 reps
RPE 8
3
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
4
Hamstring Curl
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8 reps
RPE 8
2
Front Squat (Barbell)
3
8-12 reps
RPE 8
3
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
4
Hamstring Curl
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8 reps
RPE 8
2
Front Squat (Barbell)
3
8-12 reps
RPE 8
3
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
4
Hamstring Curl
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8 reps
RPE 8
2
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
3
Hamstring Curl
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
2
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 9
4
Front Raise
3
15-20 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Chest Press (Machine)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
2
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 9
4
Front Raise
3
15-20 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Chest Press (Machine)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
2
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 9
4
Front Raise
3
15-20 reps
RPE 9
5
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
6
Chest Press (Machine)
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
2
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 9
4
Front Raise
3
15-20 reps
RPE 9
5
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
6
Chest Press (Machine)
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
2
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Press (Machine)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
2
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 9
4
Front Raise
3
15-20 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Chest Press (Machine)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
2
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 9
4
Front Raise
3
15-20 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Chest Press (Machine)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
2
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 9
4
Front Raise
3
15-20 reps
RPE 9
5
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
6
Chest Press (Machine)
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
2
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 9
4
Front Raise
3
15-20 reps
RPE 9
5
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
6
Chest Press (Machine)
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
2
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Press (Machine)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
12-15 reps
RPE 9
2
Dip (Assisted)
3
12-15 reps
RPE 9
3
Behind-the-Neck Push Press
3
8-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
T-Bar Row
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
12-15 reps
RPE 9
2
Dip (Assisted)
3
12-15 reps
RPE 9
3
Behind-the-Neck Push Press
3
8-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
T-Bar Row
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
12-15 reps
RPE 9
2
Dip (Assisted)
3
12-15 reps
RPE 9
3
Behind-the-Neck Push Press
4
8-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5
Lat Pulldown
4
8-12 reps
RPE 8
6
T-Bar Row
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
12-15 reps
RPE 9
2
Dip (Assisted)
3
12-15 reps
RPE 9
3
Behind-the-Neck Push Press
4
8-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5
Lat Pulldown
4
8-12 reps
RPE 8
6
T-Bar Row
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
12-15 reps
RPE 9
2
Dip (Assisted)
3
12-15 reps
RPE 9
3
Behind-the-Neck Push Press
4
8-12 reps
RPE 8
4
Lat Pulldown
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
12-15 reps
RPE 9
2
Dip (Assisted)
3
12-15 reps
RPE 9
3
Behind-the-Neck Push Press
3
8-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
T-Bar Row
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
12-15 reps
RPE 9
2
Dip (Assisted)
3
12-15 reps
RPE 9
3
Behind-the-Neck Push Press
3
8-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
T-Bar Row
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
12-15 reps
RPE 9
2
Dip (Assisted)
3
12-15 reps
RPE 9
3
Behind-the-Neck Push Press
3
8-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
T-Bar Row
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
12-15 reps
RPE 9
2
Dip (Assisted)
3
12-15 reps
RPE 9
3
Behind-the-Neck Push Press
3
8-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
T-Bar Row
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
12-15 reps
RPE 9
2
Dip (Assisted)
3
12-15 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
4
T-Bar Row
4
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
RPE 8
2
Snatch Deadlift
2
8-12 reps
RPE 8
3
Decline Crunch (Weighted)
2
15-20 reps
RPE 9
4
Leg Extension
3
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Snatch Deadlift
3
8-12 reps
RPE 8
3
Decline Crunch (Weighted)
3
15-20 reps
RPE 9
4
Leg Extension
3
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 8
2
Snatch Deadlift
3
8-12 reps
RPE 8
3
Decline Crunch (Weighted)
3
15-20 reps
RPE 9
4
Leg Extension
3
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
12 reps
RPE 8
2
Snatch Deadlift
3
8-12 reps
RPE 8
3
Decline Crunch (Weighted)
3
15-20 reps
RPE 9
4
Leg Extension
3
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 8
2
Decline Crunch (Weighted)
3
15-20 reps
RPE 9
3
Leg Extension
3
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Snatch Deadlift
2
8-12 reps
RPE 8
3
Decline Crunch (Weighted)
2
15-20 reps
RPE 9
4
Leg Extension
3
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Snatch Deadlift
3
8-12 reps
RPE 8
3
Decline Crunch (Weighted)
3
15-20 reps
RPE 9
4
Leg Extension
3
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 8
2
Snatch Deadlift
3
8-12 reps
RPE 8
3
Decline Crunch (Weighted)
3
15-20 reps
RPE 9
4
Leg Extension
3
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 8
2
Snatch Deadlift
3
8-12 reps
RPE 8
3
Decline Crunch (Weighted)
3
15-20 reps
RPE 9
4
Leg Extension
3
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 8
2
Decline Crunch (Weighted)
3
15-20 reps
RPE 9
3
Leg Extension
3
15-20 reps
RPE 9
Week 1
1 / 10 Weeks
Day 5
1
Squat (Barbell)2 Sets
12 Reps
@8
2
Snatch Deadlift2 Sets
8-12 Reps
@8
3
Decline Crunch (Weighted)2 Sets
15-20 Reps
@9
4
Leg Extension3 Sets
15-20 Reps
@9
Day 4
1
Bayesian Curl3 Sets
12-15 Reps
@9
2
Dip (Assisted)3 Sets
12-15 Reps
@9
3
Behind-the-Neck Push Press3 Sets
8-12 Reps
@8
4
Seated Shoulder Press (Dumbbell)3 Sets
8-12 Reps
@8
5
Lat Pulldown3 Sets
8-12 Reps
@8
6
T-Bar Row3 Sets
8-12 Reps
@8
Day 3
1
V-Handle Tricep Pushdown (Cable)3 Sets
12-15 Reps
@9
2
Overhead Tricep Extension (Cable)3 Sets
12-15 Reps
@9
3
One Arm Lateral Raise (Cable)3 Sets
15-20 Reps
@9
4
Front Raise3 Sets
15-20 Reps
@9
5
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
@8
6
Chest Press (Machine)3 Sets
8-12 Reps
@8
Day 1
1
Hammer Curl3 Sets
12-15 Reps
@9
2
Concentration Curl3 Sets
12-15 Reps
@9
3
Pec Fly (Dumbbell)3 Sets
15-20 Reps
@9
4
Chest Fly (Cable)3 Sets
15-20 Reps
@9
5
Lat Pulldown3 Sets
8-12 Reps
@8
6
Chest Supported Row (Machine)3 Sets
8-12 Reps
@8
Day 2
1
Deadlift (Barbell)2 Sets
12 Reps
@8
2
Front Squat (Barbell)2 Sets
8-12 Reps
@8
3
Leg Raise (Captain's Chair)2 Sets
15-20 Reps
@9
4
Hamstring Curl3 Sets
15-20 Reps
@9