Program Description
Personal program people can follow along. Using personal experience from my 8 years of training experience. The program is inspired by Geoffrey variety Schofields current program but far less volume as well as with the goal of achieving a golden era physique.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentDumbbell Only
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedApr 16, 2025 12:02
- Last EditedJun 18, 2025 12:02

Summary
Unlock your potential with the **MODERN GOLDEN ERA** program, an 8-week journey designed to sculpt and strengthen your physique. Committed to five days a week of targeted workouts, this program focuses on both upper and lower body strength, utilizing a mix of free weights and machines. Each session is crafted to challenge your limits while promoting muscle growth and endurance. Get ready to elevate your training and achieve the results you've always wanted!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-10 reps
-
2
Barbell Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
5-10 reps
-
4
Preacher Curl (Dumbbell)
4
4-8 reps
-
5
Tricep Pushdown (Cable)
4
6-10 reps
-
6A
Dip (Bodyweight)
2
AMRAP
-
6B
Wide Grip Pull-Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-10 reps
-
2
Barbell Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
5-10 reps
-
4
Preacher Curl (Dumbbell)
4
4-8 reps
-
5
Tricep Pushdown (Cable)
4
6-10 reps
-
6A
Dip (Bodyweight)
2
AMRAP
-
6B
Wide Grip Pull-Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-10 reps
-
2
Barbell Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
5-10 reps
-
4
Preacher Curl (Dumbbell)
4
4-8 reps
-
5
Tricep Pushdown (Cable)
4
6-10 reps
-
6A
Dip (Bodyweight)
2
AMRAP
-
6B
Wide Grip Pull-Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-10 reps
-
2
Barbell Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
5-10 reps
-
4
Preacher Curl (Dumbbell)
4
4-8 reps
-
5
Tricep Pushdown (Cable)
4
6-10 reps
-
6A
Dip (Bodyweight)
2
AMRAP
-
6B
Wide Grip Pull-Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-10 reps
-
2
Barbell Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
5-10 reps
-
4
Preacher Curl (Dumbbell)
4
4-8 reps
-
5
Tricep Pushdown (Cable)
4
6-10 reps
-
6A
Dip (Bodyweight)
2
AMRAP
-
6B
Wide Grip Pull-Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-10 reps
-
2
Barbell Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
5-10 reps
-
4
Preacher Curl (Dumbbell)
4
4-8 reps
-
5
Tricep Pushdown (Cable)
4
6-10 reps
-
6A
Dip (Bodyweight)
2
AMRAP
-
6B
Wide Grip Pull-Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-10 reps
-
2
Barbell Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
5-10 reps
-
4
Preacher Curl (Dumbbell)
4
4-8 reps
-
5
Tricep Pushdown (Cable)
4
6-10 reps
-
6A
Dip (Bodyweight)
2
AMRAP
-
6B
Wide Grip Pull-Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-10 reps
-
2
Barbell Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
5-10 reps
-
4
Preacher Curl (Dumbbell)
4
4-8 reps
-
5
Tricep Pushdown (Cable)
4
6-10 reps
-
6A
Dip (Bodyweight)
2
AMRAP
-
6B
Wide Grip Pull-Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
3-8 reps
-
2
Hamstring Curl
2
4-8 reps
-
3
Cable Crunch
2
6-12 reps
-
4
Leg Extension
1
6-12 reps
-
5
Calf Raise (Leg Press)
1
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
3-8 reps
-
2
Hamstring Curl
2
4-8 reps
-
3
Cable Crunch
2
6-12 reps
-
4
Leg Extension
1
6-12 reps
-
5
Calf Raise (Leg Press)
1
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
3-8 reps
-
2
Hamstring Curl
2
4-8 reps
-
3
Cable Crunch
2
6-12 reps
-
4
Leg Extension
1
6-12 reps
-
5
Calf Raise (Leg Press)
1
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
3-8 reps
-
2
Hamstring Curl
2
4-8 reps
-
3
Cable Crunch
2
6-12 reps
-
4
Leg Extension
1
6-12 reps
-
5
Calf Raise (Leg Press)
1
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
3-8 reps
-
2
Hamstring Curl
2
4-8 reps
-
3
Cable Crunch
2
6-12 reps
-
4
Leg Extension
1
6-12 reps
-
5
Calf Raise (Leg Press)
1
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
3-8 reps
-
2
Hamstring Curl
2
4-8 reps
-
3
Cable Crunch
2
6-12 reps
-
4
Leg Extension
1
6-12 reps
-
5
Calf Raise (Leg Press)
1
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
3-8 reps
-
2
Hamstring Curl
2
4-8 reps
-
3
Cable Crunch
2
6-12 reps
-
4
Leg Extension
1
6-12 reps
-
5
Calf Raise (Leg Press)
1
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
3-8 reps
-
2
Hamstring Curl
2
4-8 reps
-
3
Cable Crunch
2
6-12 reps
-
4
Leg Extension
1
6-12 reps
-
5
Calf Raise (Leg Press)
1
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
3-5 reps
-
2
Pull-Up (Weighted)
2
5-10 reps
-
3
Lateral Raise (Cable)
2
5-10 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
JM Press
2
3-7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
3-5 reps
-
2
Pull-Up (Weighted)
2
5-10 reps
-
3
Lateral Raise (Cable)
2
5-10 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
JM Press
2
3-7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
3-5 reps
-
2
Pull-Up (Weighted)
2
5-10 reps
-
3
Lateral Raise (Cable)
2
5-10 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
JM Press
2
3-7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
3-5 reps
-
2
Pull-Up (Weighted)
2
5-10 reps
-
3
Lateral Raise (Cable)
2
5-10 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
JM Press
2
3-7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
3-5 reps
-
2
Pull-Up (Weighted)
2
5-10 reps
-
3
Lateral Raise (Cable)
2
5-10 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
JM Press
2
3-7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
3-5 reps
-
2
Pull-Up (Weighted)
2
5-10 reps
-
3
Lateral Raise (Cable)
2
5-10 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
JM Press
2
3-7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
3-5 reps
-
2
Pull-Up (Weighted)
2
5-10 reps
-
3
Lateral Raise (Cable)
2
5-10 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
JM Press
2
3-7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
3-5 reps
-
2
Pull-Up (Weighted)
2
5-10 reps
-
3
Lateral Raise (Cable)
2
5-10 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
JM Press
2
3-7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
3-8 reps
-
2
Hamstring Curl
2
4-8 reps
-
3
Cable Crunch
2
6-12 reps
-
4
Leg Extension
1
6-12 reps
-
5
Calf Raise (Leg Press)
1
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
3-8 reps
-
2
Hamstring Curl
2
4-8 reps
-
3
Cable Crunch
2
6-12 reps
-
4
Leg Extension
1
6-12 reps
-
5
Calf Raise (Leg Press)
1
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
3-8 reps
-
2
Hamstring Curl
2
4-8 reps
-
3
Cable Crunch
2
6-12 reps
-
4
Leg Extension
1
6-12 reps
-
5
Calf Raise (Leg Press)
1
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
3-8 reps
-
2
Hamstring Curl
2
4-8 reps
-
3
Cable Crunch
2
6-12 reps
-
4
Leg Extension
1
6-12 reps
-
5
Calf Raise (Leg Press)
1
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
3-8 reps
-
2
Hamstring Curl
2
4-8 reps
-
3
Cable Crunch
2
6-12 reps
-
4
Leg Extension
1
6-12 reps
-
5
Calf Raise (Leg Press)
1
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
3-8 reps
-
2
Hamstring Curl
2
4-8 reps
-
3
Cable Crunch
2
6-12 reps
-
4
Leg Extension
1
6-12 reps
-
5
Calf Raise (Leg Press)
1
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
3-8 reps
-
2
Hamstring Curl
2
4-8 reps
-
3
Cable Crunch
2
6-12 reps
-
4
Leg Extension
1
6-12 reps
-
5
Calf Raise (Leg Press)
1
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
3-8 reps
-
2
Hamstring Curl
2
4-8 reps
-
3
Cable Crunch
2
6-12 reps
-
4
Leg Extension
1
6-12 reps
-
5
Calf Raise (Leg Press)
1
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
4-8 reps
-
2
JM Press
2
3-8 reps
-
3
Lu Raise
2
6-12 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
4
6-12 reps
-
6
Preacher Curl (Dumbbell)
4
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
4-8 reps
-
2
JM Press
2
3-8 reps
-
3
Lu Raise
2
6-12 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
4
6-12 reps
-
6
Preacher Curl (Dumbbell)
4
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
4-8 reps
-
2
JM Press
2
3-8 reps
-
3
Lu Raise
2
6-12 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
4
6-12 reps
-
6
Preacher Curl (Dumbbell)
4
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
4-8 reps
-
2
JM Press
2
3-8 reps
-
3
Lu Raise
2
6-12 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
4
6-12 reps
-
6
Preacher Curl (Dumbbell)
4
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
4-8 reps
-
2
JM Press
2
3-8 reps
-
3
Lu Raise
2
6-12 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
4
6-12 reps
-
6
Preacher Curl (Dumbbell)
4
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
4-8 reps
-
2
JM Press
2
3-8 reps
-
3
Lu Raise
2
6-12 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
4
6-12 reps
-
6
Preacher Curl (Dumbbell)
4
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
4-8 reps
-
2
JM Press
2
3-8 reps
-
3
Lu Raise
2
6-12 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
4
6-12 reps
-
6
Preacher Curl (Dumbbell)
4
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
4-8 reps
-
2
JM Press
2
3-8 reps
-
3
Lu Raise
2
6-12 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
4
6-12 reps
-
6
Preacher Curl (Dumbbell)
4
5-10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Smith Machine)2 Sets
5-10 Reps
-
2
Barbell Row2 Sets
4-8 Reps
-
3
Lateral Raise (Cable)2 Sets
5-10 Reps
-
4
Preacher Curl (Dumbbell)4 Sets
4-8 Reps
-
5
Tricep Pushdown (Cable)4 Sets
6-10 Reps
-
6A
Dip (Bodyweight)2 Sets
AMRAP
-
6B
Wide Grip Pull-Up2 Sets
AMRAP
-
Day 2
1
Leg Press (45 Degrees)2 Sets
3-8 Reps
-
2
Hamstring Curl2 Sets
4-8 Reps
-
3
Cable Crunch2 Sets
6-12 Reps
-
4
Leg Extension1 Set
6-12 Reps
-
5
Calf Raise (Leg Press)1 Set
6-12 Reps
-
Day 3
1
Dip (Weighted)2 Sets
3-5 Reps
-
2
Pull-Up (Weighted)2 Sets
5-10 Reps
-
3
Lateral Raise (Cable)2 Sets
5-10 Reps
-
4
Incline Curl (Dumbbell)2 Sets
6-10 Reps
-
5
JM Press2 Sets
3-7 Reps
-
Day 4
1
Leg Press (45 Degrees)2 Sets
3-8 Reps
-
2
Hamstring Curl2 Sets
4-8 Reps
-
3
Cable Crunch2 Sets
6-12 Reps
-
4
Leg Extension1 Set
6-12 Reps
-
5
Calf Raise (Leg Press)1 Set
6-12 Reps
-
Day 5
1
Preacher Curl (Dumbbell)4 Sets
4-8 Reps
-
2
JM Press2 Sets
3-8 Reps
-
3
Lu Raise2 Sets
6-12 Reps
-
4
Incline Curl (Dumbbell)2 Sets
6-10 Reps
-
5
Tricep Pushdown (Cable)4 Sets
6-12 Reps
-
6
Preacher Curl (Dumbbell)4 Sets
5-10 Reps
-