Program Description
Get huge
Program Overview
- LevelNovice
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout120 minutes
- CreatedOct 01, 2024 09:48
- Last EditedJan 04, 2025 06:18
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Pec Deck (Machine)
3
10 reps
-
3
Shoulder Press (Plate Loaded)
3
10 reps
-
4
Lateral Raise (Machine)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
8
Tricep Kickback
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Pec Deck (Machine)
3
10 reps
-
3
Shoulder Press (Plate Loaded)
3
10 reps
-
4
Lateral Raise (Machine)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
8
Tricep Kickback
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Pec Deck (Machine)
3
10 reps
-
3
Shoulder Press (Plate Loaded)
3
10 reps
-
4
Lateral Raise (Machine)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
8
Tricep Kickback
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Pec Deck (Machine)
3
10 reps
-
3
Shoulder Press (Plate Loaded)
3
10 reps
-
4
Lateral Raise (Machine)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
8
Tricep Kickback
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Pec Deck (Machine)
3
10 reps
-
3
Shoulder Press (Plate Loaded)
3
10 reps
-
4
Lateral Raise (Machine)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
8
Tricep Kickback
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Pec Deck (Machine)
3
10 reps
-
3
Shoulder Press (Plate Loaded)
3
10 reps
-
4
Lateral Raise (Machine)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
8
Tricep Kickback
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8-10
2
Hip Thrust (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Glute Kickback (Cable)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Hip Abductor (Machine)
3
10 reps
-
8
Abs Crunch (Machine)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8-10
2
Hip Thrust (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Glute Kickback (Cable)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Hip Abductor (Machine)
3
10 reps
-
8
Abs Crunch (Machine)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8-10
2
Hip Thrust (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Glute Kickback (Cable)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Hip Abductor (Machine)
3
10 reps
-
8
Abs Crunch (Machine)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8-10
2
Hip Thrust (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Glute Kickback (Cable)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Hip Abductor (Machine)
3
10 reps
-
8
Abs Crunch (Machine)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8-10
2
Hip Thrust (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Glute Kickback (Cable)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Hip Abductor (Machine)
3
10 reps
-
8
Abs Crunch (Machine)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8-10
2
Hip Thrust (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Glute Kickback (Cable)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Hip Abductor (Machine)
3
10 reps
-
8
Abs Crunch (Machine)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Bicep Curl (Machine)
3
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Bicep Curl (Machine)
3
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Bicep Curl (Machine)
3
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Bicep Curl (Machine)
3
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Bicep Curl (Machine)
3
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Bicep Curl (Machine)
3
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8-10
2
Hip Thrust (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Glute Kickback (Cable)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Hip Abductor (Machine)
3
10 reps
-
8
Abs Crunch (Machine)
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8-10
2
Hip Thrust (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Glute Kickback (Cable)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Hip Abductor (Machine)
3
10 reps
-
8
Abs Crunch (Machine)
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8-10
2
Hip Thrust (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Glute Kickback (Cable)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Hip Abductor (Machine)
3
10 reps
-
8
Abs Crunch (Machine)
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8-10
2
Hip Thrust (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Glute Kickback (Cable)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Hip Abductor (Machine)
3
10 reps
-
8
Abs Crunch (Machine)
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8-10
2
Hip Thrust (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Glute Kickback (Cable)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Hip Abductor (Machine)
3
10 reps
-
8
Abs Crunch (Machine)
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8-10
2
Hip Thrust (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Glute Kickback (Cable)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Hip Abductor (Machine)
3
10 reps
-
8
Abs Crunch (Machine)
5
10 reps
-
Week 1
1 / 6 Weeks
Day 2
1
Squat (Barbell)5 Sets
5 Reps
@8-10
2
Hip Thrust (Barbell)3 Sets
10 Reps
-
3
Romanian Deadlift (Barbell)3 Sets
10 Reps
-
4
Glute Kickback (Cable)3 Sets
10 Reps
-
5
Leg Extension3 Sets
10 Reps
-
6
Seated Hamstring Curl3 Sets
10 Reps
-
7
Hip Abductor (Machine)3 Sets
10 Reps
-
8
Abs Crunch (Machine)5 Sets
10 Reps
-
Day 4
1
Stretching1 Set
10 mins
-
Day 5
1
Squat (Barbell)5 Sets
5 Reps
@8-10
2
Hip Thrust (Barbell)3 Sets
10 Reps
-
3
Romanian Deadlift (Barbell)3 Sets
10 Reps
-
4
Glute Kickback (Cable)3 Sets
10 Reps
-
5
Leg Extension3 Sets
10 Reps
-
6
Seated Hamstring Curl3 Sets
10 Reps
-
7
Hip Abductor (Machine)3 Sets
10 Reps
-
8
Abs Crunch (Machine)5 Sets
10 Reps
-
Day 1
1
Incline Chest Press (Machine)3 Sets
10 Reps
-
2
Pec Deck (Machine)3 Sets
10 Reps
-
3
Shoulder Press (Plate Loaded)3 Sets
10 Reps
-
4
Lateral Raise (Machine)3 Sets
10 Reps
-
5
Tricep Rope Push Down (Cable)3 Sets
10 Reps
-
6
V-Handle Tricep Pushdown (Cable)3 Sets
10 Reps
-
7
Overhead Tricep Extension (Cable)3 Sets
10 Reps
-
8
Tricep Kickback3 Sets
10 Reps
-
Day 3
1
T-Bar Row3 Sets
10 Reps
-
2
Lat Pulldown (Neutral Grip)3 Sets
10 Reps
-
3
Seated Row (Cable)3 Sets
10 Reps
-
4
Bicep Curl (Cable)3 Sets
10 Reps
-
5
Hammer Curl (Cable)3 Sets
10 Reps
-
6
Bicep Curl (Machine)3 Sets
10 Reps
-
7
Reverse Bicep Curl (EZ Bar)3 Sets
10 Reps
-