4.0
(1 rating)
Program Description
Build strength
Program Overview
- LevelAdvanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout70 minutes
- CreatedJul 08, 2024 06:58
- Last EditedJul 08, 2024 07:37
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Tricep Extension (Dumbbell)
3
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Chest Fly (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Tricep Extension (Dumbbell)
3
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Chest Fly (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Tricep Extension (Dumbbell)
3
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Chest Fly (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Tricep Extension (Dumbbell)
3
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Chest Fly (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Tricep Extension (Dumbbell)
3
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Chest Fly (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Tricep Extension (Dumbbell)
3
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Chest Fly (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 9
3
Shrug (Dumbbell)
3
10 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
12 reps
RPE 9
6
Bicep Curl (Cable)
3
10 reps
RPE 9
7
Side Crunch (Cable)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 9
3
Shrug (Dumbbell)
3
10 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
12 reps
RPE 9
6
Bicep Curl (Cable)
3
10 reps
RPE 9
7
Side Crunch (Cable)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 9
3
Shrug (Dumbbell)
3
10 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
12 reps
RPE 9
6
Bicep Curl (Cable)
3
10 reps
RPE 9
7
Side Crunch (Cable)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 9
3
Shrug (Dumbbell)
3
10 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
12 reps
RPE 9
6
Bicep Curl (Cable)
3
10 reps
RPE 9
7
Side Crunch (Cable)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 9
3
Shrug (Dumbbell)
3
10 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
12 reps
RPE 9
6
Bicep Curl (Cable)
3
10 reps
RPE 9
7
Side Crunch (Cable)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 9
3
Shrug (Dumbbell)
3
10 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
12 reps
RPE 9
6
Bicep Curl (Cable)
3
10 reps
RPE 9
7
Side Crunch (Cable)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Seated Calf Raise
3
14 reps
RPE 9.5
6
Cable Crunch
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Seated Calf Raise
3
14 reps
RPE 9.5
6
Cable Crunch
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Seated Calf Raise
3
14 reps
RPE 9.5
6
Cable Crunch
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Seated Calf Raise
3
14 reps
RPE 9.5
6
Cable Crunch
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Seated Calf Raise
3
14 reps
RPE 9.5
6
Cable Crunch
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Seated Calf Raise
3
14 reps
RPE 9.5
6
Cable Crunch
3
10 reps
RPE 9.5
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Dumbbell)3 Sets
8 Reps
@9
2
Incline Bench Press (Dumbbell)3 Sets
8 Reps
@9
3
Tricep Extension (Dumbbell)3 Sets
8 Reps
@9
4
Lateral Raise (Dumbbell)3 Sets
12 Reps
@9
5
Tricep Rope Push Down (Cable)3 Sets
12 Reps
@9
6
Chest Fly (Cable)3 Sets
12 Reps
@9
Day 2
1
Lat Pulldown3 Sets
8 Reps
@9
2
Seated Wide-Grip Row (Cable)3 Sets
10 Reps
@9
3
Shrug (Dumbbell)3 Sets
10 Reps
@9
4
Rear Delt Fly (Dumbbell)3 Sets
10 Reps
@9
5
Preacher Curl (Dumbbell)3 Sets
12 Reps
@9
6
Bicep Curl (Cable)3 Sets
10 Reps
@9
7
Side Crunch (Cable)3 Sets
8 Reps
@10
Day 3
1
Leg Press3 Sets
8 Reps
@9
2
Romanian Deadlift (Barbell)3 Sets
10 Reps
@9
3
Leg Extension3 Sets
12 Reps
@9
4
Leg Curl3 Sets
12 Reps
@9
5
Seated Calf Raise3 Sets
14 Reps
@9.5
6
Cable Crunch3 Sets
10 Reps
@9.5