Program Description
to build muscle and power
Program Overview
- LevelNovice, Beginner
- GoalPowerlifting, Bodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout100 minutes
- CreatedOct 31, 2024 09:04
- Last EditedOct 31, 2024 09:16
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 8
2
Chest Fly (Machine)
4
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 8
2
Chest Fly (Machine)
4
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 8
2
Chest Fly (Machine)
4
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 8
2
Chest Fly (Machine)
4
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 8
2
Chest Fly (Machine)
4
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 8
2
Chest Fly (Machine)
4
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 8
2
Chest Fly (Machine)
4
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 8
2
Chest Fly (Machine)
4
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 8
2
Chest Fly (Machine)
4
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 8
2
Chest Fly (Machine)
4
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
3
Front Raise
3
12 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
3
Front Raise
3
12 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
3
Front Raise
3
12 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
3
Front Raise
3
12 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
3
Front Raise
3
12 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
3
Front Raise
3
12 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
3
Front Raise
3
12 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
3
Front Raise
3
12 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
3
Front Raise
3
12 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
3
Front Raise
3
12 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Skull Crusher
3
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Skull Crusher
3
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Skull Crusher
3
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Skull Crusher
3
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Skull Crusher
3
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Skull Crusher
3
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Skull Crusher
3
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Skull Crusher
3
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Skull Crusher
3
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Skull Crusher
3
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
12 Reps
@8
2
Chest Fly (Machine)4 Sets
12 Reps
@8
3
Incline Bench Press (Dumbbell)3 Sets
12 Reps
@8
4
Dip (Bodyweight)3 Sets
12 Reps
@8
5
Chest Fly (Cable)3 Sets
12 Reps
@8
Day 2
1
Pull-Up (Weighted)3 Sets
12 Reps
@8
2
Lat Pulldown3 Sets
12 Reps
@8
3
Single Arm Row (Dumbbell)3 Sets
12 Reps
@8
4
Romanian Deadlift (Barbell)3 Sets
12 Reps
@8
Day 3
1
Seated Shoulder Press (Dumbbell)3 Sets
12 Reps
@8
2
Lateral Raise (Dumbbell)3 Sets
15 Reps
@8
3
Front Raise3 Sets
12 Reps
@8
4
Face Pull3 Sets
12 Reps
@8
Day 4
1
Hammer Curl3 Sets
15 Reps
@8
2
Tricep Pushdown (Cable)3 Sets
12 Reps
@8
3
Skull Crusher3 Sets
12 Reps
@8
4
Bicep Curl (EZ Bar)3 Sets
12 Reps
@8
Day 5
1
Squat (Barbell)3 Sets
12 Reps
@8
2
Deadlift (Barbell)3 Sets
12 Reps
@8
3
Leg Press3 Sets
12 Reps
@8
4
Seated Hamstring Curl3 Sets
12 Reps
@8
5
Leg Extension3 Sets
12 Reps
@8