5.0
(1 rating)
Program Description
Loosely based on Lyle Macdonald’s GBR. Intermediate upper/lower routine making use of supersets to save time
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length6 weeks
- Time Per Workout80 minutes
- CreatedNov 24, 2024 10:56
- Last EditedMay 18, 2025 01:11
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
5-6 reps
6-8 reps
-
-
2
Romanian Deadlift (Barbell)
1
2
5-6 reps
6-8 reps
-
-
3A
Leg Press
2
10-12 reps
-
3B
Lying Leg Curl
2
10-12 reps
-
4A
Standing Calf Raise
3
1
10-12 reps
3-5 reps
-
-
4B
Seated Facepull
3
1
10-15 reps
3-5 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
5-6 reps
6-8 reps
-
-
2
Romanian Deadlift (Barbell)
1
2
5-6 reps
6-8 reps
-
-
3A
Leg Press
2
10-12 reps
-
3B
Lying Leg Curl
2
10-12 reps
-
4A
Standing Calf Raise
3
1
10-12 reps
3-5 reps
-
-
4B
Seated Facepull
3
1
10-15 reps
3-5 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
5-6 reps
6-8 reps
-
-
2
Romanian Deadlift (Barbell)
1
2
5-6 reps
6-8 reps
-
-
3A
Leg Press
2
10-12 reps
-
3B
Lying Leg Curl
2
10-12 reps
-
4A
Standing Calf Raise
3
1
10-12 reps
3-5 reps
-
-
4B
Seated Facepull
3
1
10-15 reps
3-5 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
5-6 reps
6-8 reps
-
-
2
Romanian Deadlift (Barbell)
1
2
5-6 reps
6-8 reps
-
-
3A
Leg Press
2
10-12 reps
-
3B
Lying Leg Curl
2
10-12 reps
-
4A
Standing Calf Raise
3
1
10-12 reps
3-5 reps
-
-
4B
Seated Facepull
3
1
10-15 reps
3-5 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
5-6 reps
6-8 reps
-
-
2
Romanian Deadlift (Barbell)
1
2
5-6 reps
6-8 reps
-
-
3A
Leg Press
2
10-12 reps
-
3B
Lying Leg Curl
2
10-12 reps
-
4A
Standing Calf Raise
3
1
10-12 reps
3-5 reps
-
-
4B
Seated Facepull
3
1
10-15 reps
3-5 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
5-6 reps
6-8 reps
-
-
2
Romanian Deadlift (Barbell)
1
2
5-6 reps
6-8 reps
-
-
3A
Leg Press
2
10-12 reps
-
3B
Lying Leg Curl
2
10-12 reps
-
4A
Standing Calf Raise
3
1
10-12 reps
3-5 reps
-
-
4B
Seated Facepull
3
1
10-15 reps
3-5 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
1
3
5-6 reps
6-8 reps
-
-
1B
Pull-Up (Weighted)
1
3
5-6 reps
6-8 reps
-
-
2A
Incline Bench Press (Dumbbell)
2
10-12 reps
-
2B
Chest Supported Row (Dumbbell)
2
10-12 reps
-
3
Standing Cross Body Cable Lateral Raise
4
10-12 reps
-
4A
Bayesian Curl
4
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
1
3
5-6 reps
6-8 reps
-
-
1B
Pull-Up (Weighted)
1
3
5-6 reps
6-8 reps
-
-
2A
Incline Bench Press (Dumbbell)
2
10-12 reps
-
2B
Chest Supported Row (Dumbbell)
2
10-12 reps
-
3
Standing Cross Body Cable Lateral Raise
4
10-12 reps
-
4A
Bayesian Curl
4
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
1
3
5-6 reps
6-8 reps
-
-
1B
Pull-Up (Weighted)
1
3
5-6 reps
6-8 reps
-
-
2A
Incline Bench Press (Dumbbell)
2
10-12 reps
-
2B
Chest Supported Row (Dumbbell)
2
10-12 reps
-
3
Standing Cross Body Cable Lateral Raise
4
10-12 reps
-
4A
Bayesian Curl
4
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
1
3
5-6 reps
6-8 reps
-
-
1B
Pull-Up (Weighted)
1
3
5-6 reps
6-8 reps
-
-
2A
Incline Bench Press (Dumbbell)
2
10-12 reps
-
2B
Chest Supported Row (Dumbbell)
2
10-12 reps
-
3
Standing Cross Body Cable Lateral Raise
4
10-12 reps
-
4A
Bayesian Curl
4
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
1
3
5-6 reps
6-8 reps
-
-
1B
Pull-Up (Weighted)
1
3
5-6 reps
6-8 reps
-
-
2A
Incline Bench Press (Dumbbell)
2
10-12 reps
-
2B
Chest Supported Row (Dumbbell)
2
10-12 reps
-
3
Standing Cross Body Cable Lateral Raise
4
10-12 reps
-
4A
Bayesian Curl
4
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
1
3
5-6 reps
6-8 reps
-
-
1B
Pull-Up (Weighted)
1
3
5-6 reps
6-8 reps
-
-
2A
Incline Bench Press (Dumbbell)
2
10-12 reps
-
2B
Chest Supported Row (Dumbbell)
2
10-12 reps
-
3
Standing Cross Body Cable Lateral Raise
4
10-12 reps
-
4A
Bayesian Curl
4
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
5-6 reps
6-8 reps
-
-
2
Good Morning
2
6-8 reps
-
3
Hyperextension
2
AMRAP
-
4A
Leg Extension
4
10-12 reps
-
4B
Nordic Curl
4
AMRAP
-
5A
Standing Calf Raise
4
1
10-15 reps
3-5 reps
-
-
5B
Skiers
5
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
5-6 reps
6-8 reps
-
-
2
Good Morning
2
6-8 reps
-
3
Hyperextension
2
AMRAP
-
4A
Leg Extension
4
10-12 reps
-
4B
Nordic Curl
4
AMRAP
-
5A
Standing Calf Raise
4
1
10-15 reps
3-5 reps
-
-
5B
Skiers
5
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
5-6 reps
6-8 reps
-
-
2
Good Morning
2
6-8 reps
-
3
Hyperextension
2
AMRAP
-
4A
Leg Extension
4
10-12 reps
-
4B
Nordic Curl
4
AMRAP
-
5A
Standing Calf Raise
4
1
10-15 reps
3-5 reps
-
-
5B
Skiers
5
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
5-6 reps
6-8 reps
-
-
2
Good Morning
2
6-8 reps
-
3
Hyperextension
2
AMRAP
-
4A
Leg Extension
4
10-12 reps
-
4B
Nordic Curl
4
AMRAP
-
5A
Standing Calf Raise
4
1
10-15 reps
3-5 reps
-
-
5B
Skiers
5
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
5-6 reps
6-8 reps
-
-
2
Good Morning
2
6-8 reps
-
3
Hyperextension
2
AMRAP
-
4A
Leg Extension
4
10-12 reps
-
4B
Nordic Curl
4
AMRAP
-
5A
Standing Calf Raise
4
1
10-15 reps
3-5 reps
-
-
5B
Skiers
5
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
5-6 reps
6-8 reps
-
-
2
Good Morning
2
6-8 reps
-
3
Hyperextension
2
AMRAP
-
4A
Leg Extension
4
10-12 reps
-
4B
Nordic Curl
4
AMRAP
-
5A
Standing Calf Raise
4
1
10-15 reps
3-5 reps
-
-
5B
Skiers
5
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
3
5-6 reps
6-8 reps
-
-
1B
One Armed Dumbbell Row
1
3
5-6 reps
6-8 reps
-
-
2A
Pec Fly (Dumbbell)
2
10-12 reps
-
2B
Chin-Up (Bodyweight)
2
AMRAP
-
3A
Bicep Curl (EZ Bar)
4
10-12 reps
-
3B
Overhead Extension (Dumbbell)
4
10-12 reps
-
4A
Lying Side Lateral Raise
5
10-12 reps
-
4B
Reverse Wrist Curl (Dumbbell)
5
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
3
5-6 reps
6-8 reps
-
-
1B
One Armed Dumbbell Row
1
3
5-6 reps
6-8 reps
-
-
2A
Pec Fly (Dumbbell)
2
10-12 reps
-
2B
Chin-Up (Bodyweight)
2
AMRAP
-
3A
Bicep Curl (EZ Bar)
4
10-12 reps
-
3B
Overhead Extension (Dumbbell)
4
10-12 reps
-
4A
Lying Side Lateral Raise
5
10-12 reps
-
4B
Reverse Wrist Curl (Dumbbell)
5
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
3
5-6 reps
6-8 reps
-
-
1B
One Armed Dumbbell Row
1
3
5-6 reps
6-8 reps
-
-
2A
Pec Fly (Dumbbell)
2
10-12 reps
-
2B
Chin-Up (Bodyweight)
2
AMRAP
-
3A
Bicep Curl (EZ Bar)
4
10-12 reps
-
3B
Overhead Extension (Dumbbell)
4
10-12 reps
-
4A
Lying Side Lateral Raise
5
10-12 reps
-
4B
Reverse Wrist Curl (Dumbbell)
5
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
3
5-6 reps
6-8 reps
-
-
1B
One Armed Dumbbell Row
1
3
5-6 reps
6-8 reps
-
-
2A
Pec Fly (Dumbbell)
2
10-12 reps
-
2B
Chin-Up (Bodyweight)
2
AMRAP
-
3A
Bicep Curl (EZ Bar)
4
10-12 reps
-
3B
Overhead Extension (Dumbbell)
4
10-12 reps
-
4A
Lying Side Lateral Raise
5
10-12 reps
-
4B
Reverse Wrist Curl (Dumbbell)
5
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
3
5-6 reps
6-8 reps
-
-
1B
One Armed Dumbbell Row
1
3
5-6 reps
6-8 reps
-
-
2A
Pec Fly (Dumbbell)
2
10-12 reps
-
2B
Chin-Up (Bodyweight)
2
AMRAP
-
3A
Bicep Curl (EZ Bar)
4
10-12 reps
-
3B
Overhead Extension (Dumbbell)
4
10-12 reps
-
4A
Lying Side Lateral Raise
5
10-12 reps
-
4B
Reverse Wrist Curl (Dumbbell)
5
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
3
5-6 reps
6-8 reps
-
-
1B
One Armed Dumbbell Row
1
3
5-6 reps
6-8 reps
-
-
2A
Pec Fly (Dumbbell)
2
10-12 reps
-
2B
Chin-Up (Bodyweight)
2
AMRAP
-
3A
Bicep Curl (EZ Bar)
4
10-12 reps
-
3B
Overhead Extension (Dumbbell)
4
10-12 reps
-
4A
Lying Side Lateral Raise
5
10-12 reps
-
4B
Reverse Wrist Curl (Dumbbell)
5
10-15 reps
-
Week 1
1 / 6 Weeks
Day 3
1
Hack Squat1 Set
3 Sets
5-6 Reps
6-8 Reps
-
-
2
Good Morning2 Sets
6-8 Reps
-
3
Hyperextension2 Sets
AMRAP
-
4A
Leg Extension4 Sets
10-12 Reps
-
4B
Nordic Curl4 Sets
AMRAP
-
5A
Standing Calf Raise4 Sets
1 Set
10-15 Reps
3-5 Reps
-
-
5B
Skiers5 Sets
15-20 Reps
-
Day 2
1A
Cambered Bar Barbell Bench press1 Set
3 Sets
5-6 Reps
6-8 Reps
-
-
1B
Pull-Up (Weighted)1 Set
3 Sets
5-6 Reps
6-8 Reps
-
-
2A
Incline Bench Press (Dumbbell)2 Sets
10-12 Reps
-
2B
Chest Supported Row (Dumbbell)2 Sets
10-12 Reps
-
3
Standing Cross Body Cable Lateral Raise4 Sets
10-12 Reps
-
4A
Bayesian Curl4 Sets
10-12 Reps
-
4B
Overhead Tricep Extension (Cable)4 Sets
10-12 Reps
-
Day 4
1A
Incline Bench Press (Barbell)1 Set
3 Sets
5-6 Reps
6-8 Reps
-
-
1B
One Armed Dumbbell Row1 Set
3 Sets
5-6 Reps
6-8 Reps
-
-
2A
Pec Fly (Dumbbell)2 Sets
10-12 Reps
-
2B
Chin-Up (Bodyweight)2 Sets
AMRAP
-
3A
Bicep Curl (EZ Bar)4 Sets
10-12 Reps
-
3B
Overhead Extension (Dumbbell)4 Sets
10-12 Reps
-
4A
Lying Side Lateral Raise5 Sets
10-12 Reps
-
4B
Reverse Wrist Curl (Dumbbell)5 Sets
10-15 Reps
-
Day 1
1
Front Squat (Barbell)1 Set
2 Sets
5-6 Reps
6-8 Reps
-
-
2
Romanian Deadlift (Barbell)1 Set
2 Sets
5-6 Reps
6-8 Reps
-
-
3A
Leg Press2 Sets
10-12 Reps
-
3B
Lying Leg Curl2 Sets
10-12 Reps
-
4A
Standing Calf Raise3 Sets
1 Set
10-12 Reps
3-5 Reps
-
-
4B
Seated Facepull3 Sets
1 Set
10-15 Reps
3-5 Reps
-
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Greg B.Age 43, Man
5 months ago
3 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Awesome sauce