Program Description
Build muscle and strength
Program Overview
- LevelBeginner
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length9 weeks
- Time Per Workout60 minutes
- CreatedJul 02, 2024 01:51
- Last EditedJul 02, 2024 11:48
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
2
Seated Row (Cable)
3
3
Abs Crunch (Weighted)
3
4
Chest Press (Machine)
3
5
Lat Pulldown
3
6
Dip (Assisted)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
2
Seated Row (Cable)
1
3
Tricep Rope Push Down (Cable)
1
4
Seated Dip (Machine)
1
5
Abs Crunch (Weighted)
1
6
Chest Press (Machine)
1
7
Chest Fly (Machine)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
2
Seated Row (Cable)
1
3
Tricep Rope Push Down (Cable)
1
4
Seated Dip (Machine)
1
5
Abs Crunch (Weighted)
1
6
Chest Press (Machine)
1
7
Chest Fly (Machine)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
2
Seated Row (Cable)
1
3
Tricep Rope Push Down (Cable)
1
4
Seated Dip (Machine)
1
5
Abs Crunch (Weighted)
1
6
Chest Press (Machine)
1
7
Chest Fly (Machine)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
2
Seated Row (Cable)
1
3
Tricep Rope Push Down (Cable)
1
4
Seated Dip (Machine)
1
5
Abs Crunch (Weighted)
1
6
Chest Press (Machine)
1
7
Chest Fly (Machine)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
2
Seated Row (Cable)
3
3
Abs Crunch (Weighted)
3
4
Chest Press (Machine)
3
5
Lat Pulldown
3
6
Dip (Assisted)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
2
Chest Press (Machine)
3
3
Chest Fly (Cable)
3
4
Lying Tricep Extension (Barbell)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
1
2
Preacher Curl (Barbell)
1
3
Chest Press (Machine)
1
4
Chest Fly (Cable)
1
5
Tricep Extension (Barbell)
1
6
Lying Tricep Extension (Barbell)
1
7
Abs Crunch (Weighted)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
2
Seated Row (Cable)
3
3
Abs Crunch (Weighted)
3
4
Chest Press (Machine)
3
5
Lat Pulldown
3
6
Dip (Assisted)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
2
Hip Abductor (Machine)
3
3
Leg Curl
3
4
Lunge (Dumbbell)
3
5
Leg Extension
3
6
Romanian Deadlift (Barbell)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
2
Romanian Deadlift (Dumbbell)
1
3
Hip Abductor (Machine)
1
4
Leg Curl
1
5
Lunge (Dumbbell)
1
6
Wall Sit
1
7
Leg Extension
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
2
Romanian Deadlift (Dumbbell)
1
3
Hip Abductor (Machine)
1
4
Leg Curl
1
5
Lunge (Dumbbell)
1
6
Wall Sit
1
7
Leg Extension
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
2
Romanian Deadlift (Dumbbell)
1
3
Hip Abductor (Machine)
1
4
Leg Curl
1
5
Lunge (Dumbbell)
1
6
Wall Sit
1
7
Leg Extension
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
2
Romanian Deadlift (Dumbbell)
1
3
Hip Abductor (Machine)
1
4
Leg Curl
1
5
Lunge (Dumbbell)
1
6
Wall Sit
1
7
Leg Extension
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
2
Hip Abductor (Machine)
3
3
Leg Curl
3
4
Lunge (Dumbbell)
3
5
Leg Extension
3
6
Romanian Deadlift (Barbell)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
1
2
Bulgarian Split Squat (Dumbbell)
1
3
Leg Extension
1
4
Leg Press (45 Degrees)
1
5
Hip Abductor (Machine)
1
6
Single Leg Press
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
1
2
Bulgarian Split Squat (Dumbbell)
1
3
Leg Extension
1
4
Leg Press (45 Degrees)
1
5
Hip Abductor (Machine)
1
6
Single Leg Press
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
2
Hip Abductor (Machine)
3
3
Leg Curl
3
4
Lunge (Dumbbell)
3
5
Leg Extension
3
6
Romanian Deadlift (Barbell)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
3
2
Chest Fly (Machine)
3
3
Rear Delt Row
3
4
Hip Thrust (Barbell)
3
5
Tricep Extension (Barbell)
3
6
Reverse Abs Crunch (Bodyweight)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
1
2
Glute Bridge (Dumbbell)
1
3
Glute-Ham Raise
1
4
Sumo Deadlift (Dumbbell)
1
5
Side Crunch (Cable)
1
6
Upright Row (Cable)
1
7
Pull Through (Cable)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
1
2
Glute Bridge (Dumbbell)
1
3
Glute-Ham Raise
1
4
Sumo Deadlift (Dumbbell)
1
5
Side Crunch (Cable)
1
6
Upright Row (Cable)
1
7
Pull Through (Cable)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
1
2
Glute Bridge (Dumbbell)
1
3
Glute-Ham Raise
1
4
Sumo Deadlift (Dumbbell)
1
5
Side Crunch (Cable)
1
6
Upright Row (Cable)
1
7
Pull Through (Cable)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
1
2
Glute Bridge (Dumbbell)
1
3
Glute-Ham Raise
1
4
Sumo Deadlift (Dumbbell)
1
5
Side Crunch (Cable)
1
6
Upright Row (Cable)
1
7
Pull Through (Cable)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
3
2
Chest Fly (Machine)
3
3
Rear Delt Row
3
4
Hip Thrust (Barbell)
3
5
Tricep Extension (Barbell)
3
6
Reverse Abs Crunch (Bodyweight)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
2
Box Squat (Barbell)
1
3
Front Squat (Paused)
2
4
Glute-Ham Raise
1
5
Glute Bridge (Dumbbell)
1
6
Front Raise
1
7
Back Extension
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
2
Box Squat (Barbell)
1
3
Front Squat (Paused)
2
4
Glute-Ham Raise
1
5
Glute Bridge (Dumbbell)
1
6
Front Raise
1
7
Back Extension
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
3
2
Chest Fly (Machine)
3
3
Rear Delt Row
3
4
Hip Thrust (Barbell)
3
5
Tricep Extension (Barbell)
3
6
Reverse Abs Crunch (Bodyweight)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
2
Bulgarian Split Squat (Dumbbell)
3
3
Lateral Raise (Dumbbell)
3
4
Kettlebell Gorilla Row
3
5
Squat (Smith Machine)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
1
2
Front Raise
1
3
Lateral Raise (Dumbbell)
1
4
Lat Pulldown
1
5
Romanian Deadlift (Dumbbell)
1
6
Squat (Smith Machine)
1
7
Split Squat (Dumbbell)
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
1
2
Front Raise
1
3
Lateral Raise (Dumbbell)
1
4
Lat Pulldown
1
5
Romanian Deadlift (Dumbbell)
1
6
Squat (Smith Machine)
1
7
Split Squat (Dumbbell)
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
1
2
Front Raise
1
3
Lateral Raise (Dumbbell)
1
4
Lat Pulldown
1
5
Romanian Deadlift (Dumbbell)
1
6
Squat (Smith Machine)
1
7
Split Squat (Dumbbell)
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
1
2
Front Raise
1
3
Lateral Raise (Dumbbell)
1
4
Lat Pulldown
1
5
Romanian Deadlift (Dumbbell)
1
6
Squat (Smith Machine)
1
7
Split Squat (Dumbbell)
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
2
Bulgarian Split Squat (Dumbbell)
3
3
Lateral Raise (Dumbbell)
3
4
Kettlebell Gorilla Row
3
5
Squat (Smith Machine)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
2
Suitcase Deadlift
1
3
Lateral Lunge (Weighted)
1
4
Kettlebell Gorilla Row
1
5
Push Up (Incline)
1
6
Jump Squat
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
2
Suitcase Deadlift
1
3
Lateral Lunge (Weighted)
1
4
Kettlebell Gorilla Row
1
5
Push Up (Incline)
1
6
Jump Squat
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
2
Bulgarian Split Squat (Dumbbell)
3
3
Lateral Raise (Dumbbell)
3
4
Kettlebell Gorilla Row
3
5
Squat (Smith Machine)
3
Week 1
1 / 9 Weeks
Day 1
1
Single Arm Row (Dumbbell)3 Sets
2
Seated Row (Cable)3 Sets
3
Abs Crunch (Weighted)3 Sets
4
Chest Press (Machine)3 Sets
5
Lat Pulldown3 Sets
6
Dip (Assisted)3 Sets
Day 2
1
Romanian Deadlift (Dumbbell)3 Sets
2
Hip Abductor (Machine)3 Sets
3
Leg Curl3 Sets
4
Lunge (Dumbbell)3 Sets
5
Leg Extension3 Sets
6
Romanian Deadlift (Barbell)3 Sets
Day 3
1
Sumo Deadlift (Dumbbell)3 Sets
2
Chest Fly (Machine)3 Sets
3
Rear Delt Row3 Sets
4
Hip Thrust (Barbell)3 Sets
5
Tricep Extension (Barbell)3 Sets
6
Reverse Abs Crunch (Bodyweight)3 Sets
Day 4
1
Front Raise3 Sets
2
Bulgarian Split Squat (Dumbbell)3 Sets
3
Lateral Raise (Dumbbell)3 Sets
4
Kettlebell Gorilla Row3 Sets
5
Squat (Smith Machine)3 Sets