Program Description
yeaogh!!
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout90 minutes
- CreatedOct 25, 2024 06:31
- Last EditedJun 18, 2025 12:25

Summary
Unleash your potential with the GO, BOBBY!! program, a comprehensive 10-week journey designed for serious lifters. Committing to five days a week, this program combines barbell strength training with targeted accessory work to sculpt your physique and build functional power. Expect a mix of foundational lifts like squats and deadlifts, alongside core and upper body exercises to enhance your overall performance. Get ready to push your limits and achieve the results you've been striving for!
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