Program Description
This program is designed for intermediate athletes that want to put on size and strenght. It tries to connect the benefits of calisthenics and weightlifting
Program Overview
- LevelNovice, Intermediate
- GoalPowerbuilding, Athletics
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedOct 14, 2024 07:11
- Last EditedOct 23, 2024 12:32
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 (Barbell)
5
4-6 reps
RPE 9
2
Ring Dip
3
8-12 reps
RPE 9.5
3
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
4-6 reps
RPE 9
2
Ring Dip
3
8-12 reps
RPE 9.5
3
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
4-6 reps
RPE 9
2
Ring Dip
3
8-12 reps
RPE 9.5
3
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
4-6 reps
RPE 9
2
Ring Dip
3
8-12 reps
RPE 9.5
3
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
4-6 reps
RPE 9
2
Ring Dip
3
8-12 reps
RPE 9.5
3
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
4-6 reps
RPE 9
2
Ring Dip
3
8-12 reps
RPE 9.5
3
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
4-6 reps
RPE 9
2
Ring Dip
3
8-12 reps
RPE 9.5
3
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
4-6 reps
RPE 9
2
Ring Dip
3
8-12 reps
RPE 9.5
3
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4-6 reps
RPE 9.5
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 8.5
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8.5
4
Face Pull
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4-6 reps
RPE 9.5
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 8.5
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8.5
4
Face Pull
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4-6 reps
RPE 9.5
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 8.5
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8.5
4
Face Pull
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4-6 reps
RPE 9.5
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 8.5
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8.5
4
Face Pull
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4-6 reps
RPE 9.5
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 8.5
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8.5
4
Face Pull
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4-6 reps
RPE 9.5
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 8.5
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8.5
4
Face Pull
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4-6 reps
RPE 9.5
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 8.5
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8.5
4
Face Pull
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4-6 reps
RPE 9.5
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 8.5
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8.5
4
Face Pull
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
3
Nordic Curl
3
5-8 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9
5
Standing Calf Raise
3
3
5-8 reps
8-12 reps
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
3
Nordic Curl
3
5-8 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9
5
Standing Calf Raise
3
3
5-8 reps
8-12 reps
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
3
Nordic Curl
3
5-8 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9
5
Standing Calf Raise
3
3
5-8 reps
8-12 reps
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
3
Nordic Curl
3
5-8 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9
5
Standing Calf Raise
3
3
5-8 reps
8-12 reps
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
3
Nordic Curl
3
5-8 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9
5
Standing Calf Raise
3
3
5-8 reps
8-12 reps
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
3
Nordic Curl
3
5-8 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9
5
Standing Calf Raise
3
3
5-8 reps
8-12 reps
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
3
Nordic Curl
3
5-8 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9
5
Standing Calf Raise
3
3
5-8 reps
8-12 reps
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
3
Nordic Curl
3
5-8 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9
5
Standing Calf Raise
3
3
5-8 reps
8-12 reps
RPE 8.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
5
6-8 reps
RPE 9
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
3
Bicep Curl (Cable)
4
8-12 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8.5
5
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
5
6-8 reps
RPE 9
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
3
Bicep Curl (Cable)
3
8-12 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8.5
5
Face Pull
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
5
6-8 reps
RPE 9
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
3
Bicep Curl (Cable)
4
8-12 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8.5
5
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
5
6-8 reps
RPE 9
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
3
Bicep Curl (Cable)
4
8-12 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8.5
5
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
5
6-8 reps
RPE 9
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
3
Bicep Curl (Cable)
4
8-12 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8.5
5
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
5
6-8 reps
RPE 9
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
3
Bicep Curl (Cable)
4
8-12 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8.5
5
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
5
6-8 reps
RPE 9
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
3
Bicep Curl (Cable)
4
8-12 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8.5
5
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
5
6-8 reps
RPE 9
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
3
Bicep Curl (Cable)
4
8-12 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8.5
5
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Week 1
1 / 8 Weeks
Day 5
1
Pull-Up (Neutral Grip, Weighted)5 Sets
6-8 Reps
@9
2
Incline Curl (Dumbbell)3 Sets
8-12 Reps
@8.5
3
Bicep Curl (Cable)4 Sets
8-12 Reps
@8.5
4
Overhead Tricep Extension (Cable)4 Sets
8-12 Reps
@8.5
5
Lateral Raise (Cable)4 Sets
12-15 Reps
@8
Day 1
1
Incline Bench Press (Barbell)5 Sets
4-6 Reps
@9
2
Ring Dip3 Sets
8-12 Reps
@9.5
3
Chest Fly (Cable)3 Sets
12-15 Reps
@8.5
4
Lateral Raise (Cable)4 Sets
12-15 Reps
@8
Day 4
1
Ring Dip3 Sets
8-12 Reps
@9
2
Incline Bench Press (Barbell)3 Sets
8-12 Reps
@9
3
Chest Fly (Cable)3 Sets
12-15 Reps
@8.5
4
Lateral Raise (Cable)4 Sets
12-15 Reps
@8
Day 2
1
Pull-Up (Weighted)5 Sets
4-6 Reps
@9.5
2
Chest Supported Row (Machine)4 Sets
8-12 Reps
@8.5
3
Lat Pulldown (Neutral Grip)4 Sets
8-12 Reps
@8.5
4
Face Pull3 Sets
8-12 Reps
@8
Day 3
1
Squat (Barbell)3 Sets
5-8 Reps
@9
2
Bulgarian Split Squat (Dumbbell)2 Sets
8-12 Reps
@9
3
Nordic Curl3 Sets
5-8 Reps
@9
4
Romanian Deadlift (Barbell)3 Sets
5-8 Reps
@9
5
Standing Calf Raise3 Sets
3 Sets
5-8 Reps
8-12 Reps
@8.5
@8.5