Program Description
Just filling in this box. To workout is the purpose.
Program Overview
- LevelBeginner, Novice
- GoalAthletics, Powerbuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout50 minutes
- CreatedOct 20, 2024 10:44
- Last EditedNov 01, 2024 01:20
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
McGill 3
3
1 reps
RPE 8
2
Squat (Barbell)
1
3
5 reps
5 reps
RPE 6
RPE 8
3A
Leg Extension
3
8 reps
RPE 8
3B
Leg Curl
3
8 reps
RPE 8
4A
Single Arm Farmers Carry
4
1 mins
4B
Skier Ab Circuit
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
McGill 3
3
1 reps
2A
3 Way Lunges
4
12 reps
2B
Front Squat Sandbag
4
12 reps
3A
Banded Side Step
3
3B
Kettlebell March
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
McGill 3
3
1 reps
2
Squat (Barbell)
4
5 reps
3A
Leg Extension
3
10 reps
3B
Leg Curl
3
10 reps
4A
Single Arm Farmers Carry
3
1 mins
4B
Skier Ab Circuit
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
McGill 3
3
1 reps
2A
3 Way Lunges
4
12 reps
2B
Front Squat Sandbag
4
12 reps
3A
Plank
3
1 mins
3B
Back Extension
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Cable
3
12 reps
2
Incline Bench Press (Dumbbell)
1
3
8 reps
10 reps
RPE 6
RPE 8
3A
Single Arm Row (Dumbbell)
3
10 reps
RPE 7.5
3B
Lateral Raise (Dumbbell)
3
10 reps
4A
Tricep Pushdown (Cable)
4
12 reps
4B
Bicep Curl (Dumbbell)
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Cable
3
2
Bench Press (Barbell)
4
5 reps
3A
Lat Pulldown
3
8 reps
3B
Standing Shoulder Press (Dumbbell)
3
10 reps
4A
Dip (Bodyweight)
3
8 reps
4B
Bicep Curl (Barbell)
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Cable
3
10 reps
2
Bench Press (Barbell)
4
5 reps
3A
Lat Pulldown
3
10 reps
3B
Standing Shoulder Press (Dumbbell)
3
8 reps
4A
Dip (Bodyweight)
3
4B
Bicep Curl (Barbell)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Cable
3
10 reps
2
Incline Bench Press (Dumbbell)
4
10 reps
3A
Single Arm Row (Dumbbell)
3
3B
Lateral Raise (Dumbbell)
3
4A
Single Arm Tricep Extension (Cable)
4
12 reps
4B
Bicep Curl (Dumbbell)
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
McGill 3
3
1 reps
2A
3 Way Lunges
4
12 reps
2B
Front Squat Sandbag
4
12 reps
3A
Plank
4
1 mins
3B
Back Extension
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
McGill 3
3
1 reps
2
Deadlift (Barbell)
4
5 reps
3A
Leg Extension
3
10 reps
3B
Leg Curl
3
10 reps
4A
Single Arm Farmers Carry
3
1 mins
4B
Skier Ab Circuit
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
McGill 3
3
1 reps
2
Deadlift (Barbell)
4
5 reps
3A
Leg Extension
3
10 reps
3B
Leg Curl
3
10 reps
4A
Single Arm Farmers Carry
3
1 mins
4B
Skier Ab Circuit
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
McGill 3
3
1 reps
2A
3 Way Lunges
4
12 reps
2B
Front Squat Sandbag
4
12 reps
3A
Plank
3
1 mins
3B
Back Extension
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Cable
3
2
Military Press (Barbell)
4
5 reps
3A
Bench Press (Dumbbell)
3
8 reps
3B
Lat Pulldown
3
10 reps
4A
Dip (Bodyweight)
3
10 reps
4B
Bicep Curl (Barbell)
3
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Cable
3
2
Standing Shoulder Press (Dumbbell)
4
10 reps
3A
Chest Fly (Cable)
3
10 reps
3B
Kettlebell Gorilla Row
3
10 reps
4A
Single Arm Tricep Extension (Cable)
4
10 reps
4B
Bicep Curl (Dumbbell)
4
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Cable
3
1 reps
2
Military Press (Barbell)
4
5 reps
3A
Bench Press (Dumbbell)
3
10 reps
3B
Lat Pulldown
3
10 reps
4A
Dip (Bodyweight)
3
10 reps
4B
Bicep Curl (Barbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Cable
3
10 reps
2
Standing Shoulder Press (Dumbbell)
4
10 reps
3A
Chest Fly (Cable)
3
10 reps
3B
Kettlebell Gorilla Row
3
10 reps
4A
Single Arm Tricep Extension (Cable)
4
12 reps
4B
Bicep Curl (Dumbbell)
4
12 reps
Week 1
1 / 4 Weeks
Day 1
1
McGill 33 Sets
1 Reps
@8
2
Squat (Barbell)1 Set
3 Sets
5 Reps
5 Reps
@6
@8
3A
Leg Extension3 Sets
8 Reps
@8
3B
Leg Curl3 Sets
8 Reps
@8
4A
Single Arm Farmers Carry4 Sets
1 mins
4B
Skier Ab Circuit4 Sets
10 Reps
Day 2
1
Rotator Cuff Cable3 Sets
12 Reps
2
Incline Bench Press (Dumbbell)1 Set
3 Sets
8 Reps
10 Reps
@6
@8
3A
Single Arm Row (Dumbbell)3 Sets
10 Reps
@7.5
3B
Lateral Raise (Dumbbell)3 Sets
10 Reps
4A
Tricep Pushdown (Cable)4 Sets
12 Reps
4B
Bicep Curl (Dumbbell)4 Sets
10 Reps
Day 3
1
McGill 33 Sets
1 Reps
2A
3 Way Lunges4 Sets
12 Reps
2B
Front Squat Sandbag4 Sets
12 Reps
3A
Plank4 Sets
1 mins
3B
Back Extension4 Sets
12 Reps
Day 4
1
Rotator Cuff Cable3 Sets
2
Military Press (Barbell)4 Sets
5 Reps
3A
Bench Press (Dumbbell)3 Sets
8 Reps
3B
Lat Pulldown3 Sets
10 Reps
4A
Dip (Bodyweight)3 Sets
10 Reps
4B
Bicep Curl (Barbell)3 Sets
8 Reps