Program Description
This novice friendly program is designed to increase strength and skill in the barbell lifts.
Program Overview
- LevelNovice
- GoalPowerbuilding
- EquipmentGarage Gym
- Program Length18 weeks
- Time Per Workout70 minutes
- CreatedApr 04, 2025 11:18
- Last EditedApr 04, 2025 12:03
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 7
3
Overhead Press (Barbell)
3
8-12 reps
RPE 7
4
Straight Arm Pulldown
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 7
3
Overhead Press (Barbell)
3
8-12 reps
RPE 7
4
Straight Arm Pulldown
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 7
3
Overhead Press (Barbell)
3
8-12 reps
RPE 7
4
Straight Arm Pulldown
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 7
3
Overhead Press (Barbell)
3
8-12 reps
RPE 7
4
Straight Arm Pulldown
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 7
3
Overhead Press (Barbell)
3
8-12 reps
RPE 7
4
Straight Arm Pulldown
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 7
3
Overhead Press (Barbell)
3
8-12 reps
RPE 7
4
Straight Arm Pulldown
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 7
3
Overhead Press (Barbell)
3
8-12 reps
RPE 7
4
Straight Arm Pulldown
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 7
3
Overhead Press (Barbell)
3
8-12 reps
RPE 7
4
Straight Arm Pulldown
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 7
3
Overhead Press (Barbell)
3
8-12 reps
RPE 7
4
Straight Arm Pulldown
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 7
3
Overhead Press (Barbell)
3
8-12 reps
RPE 7
4
Straight Arm Pulldown
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 7
3
Overhead Press (Barbell)
3
8-12 reps
RPE 7
4
Straight Arm Pulldown
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 7
3
Overhead Press (Barbell)
3
8-12 reps
RPE 7
4
Straight Arm Pulldown
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 7
3
Overhead Press (Barbell)
3
8-12 reps
RPE 7
4
Straight Arm Pulldown
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 7
3
Overhead Press (Barbell)
3
8-12 reps
RPE 7
4
Straight Arm Pulldown
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 7
3
Overhead Press (Barbell)
3
8-12 reps
RPE 7
4
Straight Arm Pulldown
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 7
3
Overhead Press (Barbell)
3
8-12 reps
RPE 7
4
Straight Arm Pulldown
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 7
3
Overhead Press (Barbell)
3
8-12 reps
RPE 7
4
Straight Arm Pulldown
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 7
3
Overhead Press (Barbell)
3
8-12 reps
RPE 7
4
Straight Arm Pulldown
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Lying Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Lying Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Lying Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Lying Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Lying Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Lying Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Lying Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Lying Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Lying Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Lying Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Lying Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Lying Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Lying Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Lying Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Lying Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Lying Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Lying Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Lying Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
RPE 7
2
Underhand Lat Pulldown
3
6-10 reps
RPE 7
3
Incline Cable Chest Press
3
8-12 reps
RPE 7
4
Meadow Row
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
RPE 7
2
Underhand Lat Pulldown
3
6-10 reps
RPE 7
3
Incline Cable Chest Press
3
8-12 reps
RPE 7
4
Meadow Row
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
RPE 7
2
Underhand Lat Pulldown
3
6-10 reps
RPE 7
3
Incline Cable Chest Press
3
8-12 reps
RPE 7
4
Meadow Row
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
RPE 7
2
Underhand Lat Pulldown
3
6-10 reps
RPE 7
3
Incline Cable Chest Press
3
8-12 reps
RPE 7
4
Meadow Row
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
RPE 7
2
Underhand Lat Pulldown
3
6-10 reps
RPE 7
3
Incline Cable Chest Press
3
8-12 reps
RPE 7
4
Meadow Row
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
RPE 7
2
Underhand Lat Pulldown
3
6-10 reps
RPE 7
3
Incline Cable Chest Press
3
8-12 reps
RPE 7
4
Meadow Row
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
RPE 7
2
Underhand Lat Pulldown
3
6-10 reps
RPE 7
3
Incline Cable Chest Press
3
8-12 reps
RPE 7
4
Meadow Row
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
RPE 7
2
Underhand Lat Pulldown
3
6-10 reps
RPE 7
3
Incline Cable Chest Press
3
8-12 reps
RPE 7
4
Meadow Row
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
RPE 7
2
Underhand Lat Pulldown
3
6-10 reps
RPE 7
3
Incline Cable Chest Press
3
8-12 reps
RPE 7
4
Meadow Row
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
RPE 7
2
Underhand Lat Pulldown
3
6-10 reps
RPE 7
3
Incline Cable Chest Press
3
8-12 reps
RPE 7
4
Meadow Row
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
RPE 7
2
Underhand Lat Pulldown
3
6-10 reps
RPE 7
3
Incline Cable Chest Press
3
8-12 reps
RPE 7
4
Meadow Row
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
RPE 7
2
Underhand Lat Pulldown
3
6-10 reps
RPE 7
3
Incline Cable Chest Press
3
8-12 reps
RPE 7
4
Meadow Row
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
RPE 7
2
Underhand Lat Pulldown
3
6-10 reps
RPE 7
3
Incline Cable Chest Press
3
8-12 reps
RPE 7
4
Meadow Row
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
RPE 7
2
Underhand Lat Pulldown
3
6-10 reps
RPE 7
3
Incline Cable Chest Press
3
8-12 reps
RPE 7
4
Meadow Row
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
RPE 7
2
Underhand Lat Pulldown
3
6-10 reps
RPE 7
3
Incline Cable Chest Press
3
8-12 reps
RPE 7
4
Meadow Row
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
RPE 7
2
Underhand Lat Pulldown
3
6-10 reps
RPE 7
3
Incline Cable Chest Press
3
8-12 reps
RPE 7
4
Meadow Row
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
RPE 7
2
Underhand Lat Pulldown
3
6-10 reps
RPE 7
3
Incline Cable Chest Press
3
8-12 reps
RPE 7
4
Meadow Row
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
RPE 7
2
Underhand Lat Pulldown
3
6-10 reps
RPE 7
3
Incline Cable Chest Press
3
8-12 reps
RPE 7
4
Meadow Row
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 7
3
Lying Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 7
3
Lying Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 7
3
Lying Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 7
3
Lying Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 7
3
Lying Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 7
3
Lying Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 7
3
Lying Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 7
3
Lying Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 7
3
Lying Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 7
3
Lying Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 7
3
Lying Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 7
3
Lying Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 7
3
Lying Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 7
3
Lying Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 7
3
Lying Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 7
3
Lying Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 7
3
Lying Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 7
3
Lying Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
4-6 Reps
@7
2
Seated Wide-Grip Row (Cable)3 Sets
6-10 Reps
@7
3
Overhead Press (Barbell)3 Sets
8-12 Reps
@7
4
Straight Arm Pulldown3 Sets
8-12 Reps
@7
5
Tricep Extension (Cable)2 Sets
8-12 Reps
@7
6
Bicep Curl (Barbell)2 Sets
6-10 Reps
@7
Day 2
1
High Bar Squat (Barbell)3 Sets
4-6 Reps
@7
2
Romanian Deadlift (Barbell)3 Sets
6-10 Reps
@7
3
Leg Extension3 Sets
8-12 Reps
@7
4
Lying Leg Curl3 Sets
8-12 Reps
@7
5
Standing Calf Raise2 Sets
10-15 Reps
@7
Day 3
1
Overhead Press (Barbell)3 Sets
4-6 Reps
@7
2
Underhand Lat Pulldown3 Sets
6-10 Reps
@7
3
Incline Cable Chest Press3 Sets
8-12 Reps
@7
4
Meadow Row3 Sets
8-12 Reps
@7
5
Tricep Extension (Cable)2 Sets
8-12 Reps
@7
6
Bicep Curl (Barbell)2 Sets
6-10 Reps
@7
Day 4
1
Deadlift (Barbell)3 Sets
4-6 Reps
@7
2
Bulgarian Split Squat (Dumbbell)3 Sets
6-10 Reps
@7
3
Lying Leg Curl3 Sets
8-12 Reps
@7
4
Leg Extension3 Sets
8-12 Reps
@7
5
Standing Calf Raise2 Sets
10-15 Reps
@7