Program Description
Me
Program Overview
- LevelBeginner
- GoalBodybuilding, Powerlifting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJun 14, 2024 12:54
- Last EditedJun 18, 2024 05:16
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Overhead Press (Barbell)
4
10 reps
4
Squat (Barbell)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Overhead Press (Barbell)
4
10 reps
4
Squat (Barbell)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Overhead Press (Barbell)
4
10 reps
4
Squat (Barbell)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Overhead Press (Barbell)
4
10 reps
4
Squat (Barbell)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Overhead Press (Barbell)
4
10 reps
4
Squat (Barbell)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Overhead Press (Barbell)
4
10 reps
4
Squat (Barbell)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Overhead Press (Barbell)
4
10 reps
4
Squat (Barbell)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Overhead Press (Barbell)
4
10 reps
4
Squat (Barbell)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Overhead Press (Barbell)
4
10 reps
4
Squat (Barbell)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Overhead Press (Barbell)
4
10 reps
4
Squat (Barbell)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Overhead Press (Barbell)
4
10 reps
4
Squat (Barbell)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Overhead Press (Barbell)
4
10 reps
4
Squat (Barbell)
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Seated Row (Cable)
3
10 reps
3
Deadlift (Barbell)
4
10 reps
4
Bicep Curl (Barbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Seated Row (Cable)
3
10 reps
3
Deadlift (Barbell)
3
10 reps
4
Bicep Curl (Barbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Seated Row (Cable)
3
10 reps
3
Deadlift (Barbell)
3
10 reps
4
Bicep Curl (Barbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Seated Row (Cable)
3
10 reps
3
Deadlift (Barbell)
3
10 reps
4
Bicep Curl (Barbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Seated Row (Cable)
3
10 reps
3
Deadlift (Barbell)
3
10 reps
4
Bicep Curl (Barbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Seated Row (Cable)
3
10 reps
3
Deadlift (Barbell)
3
10 reps
4
Bicep Curl (Barbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Seated Row (Cable)
3
10 reps
3
Deadlift (Barbell)
3
10 reps
4
Bicep Curl (Barbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Seated Row (Cable)
3
10 reps
3
Deadlift (Barbell)
3
10 reps
4
Bicep Curl (Barbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Seated Row (Cable)
3
10 reps
3
Deadlift (Barbell)
3
10 reps
4
Bicep Curl (Barbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Seated Row (Cable)
3
10 reps
3
Deadlift (Barbell)
3
10 reps
4
Bicep Curl (Barbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Seated Row (Cable)
3
10 reps
3
Deadlift (Barbell)
3
10 reps
4
Bicep Curl (Barbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Seated Row (Cable)
3
10 reps
3
Deadlift (Barbell)
3
10 reps
4
Bicep Curl (Barbell)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Overhead Press (Barbell)
4
10 reps
4
Squat (Barbell)
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Overhead Press (Barbell)
4
10 reps
4
Squat (Barbell)
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Overhead Press (Barbell)
4
10 reps
4
Squat (Barbell)
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Overhead Press (Barbell)
4
10 reps
4
Squat (Barbell)
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Overhead Press (Barbell)
4
10 reps
4
Squat (Barbell)
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Overhead Press (Barbell)
4
10 reps
4
Squat (Barbell)
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Overhead Press (Barbell)
4
10 reps
4
Squat (Barbell)
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Overhead Press (Barbell)
4
10 reps
4
Squat (Barbell)
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Overhead Press (Barbell)
4
10 reps
4
Squat (Barbell)
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Overhead Press (Barbell)
4
10 reps
4
Squat (Barbell)
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Overhead Press (Barbell)
4
10 reps
4
Squat (Barbell)
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Overhead Press (Barbell)
4
10 reps
4
Squat (Barbell)
4
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Seated Row (Cable)
3
10 reps
3
Deadlift (Barbell)
4
10 reps
4
Bicep Curl (Barbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Seated Row (Cable)
3
10 reps
3
Deadlift (Barbell)
3
10 reps
4
Bicep Curl (Barbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Seated Row (Cable)
3
10 reps
3
Deadlift (Barbell)
3
10 reps
4
Bicep Curl (Barbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Seated Row (Cable)
3
10 reps
3
Deadlift (Barbell)
3
10 reps
4
Bicep Curl (Barbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Seated Row (Cable)
3
10 reps
3
Deadlift (Barbell)
3
10 reps
4
Bicep Curl (Barbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Seated Row (Cable)
3
10 reps
3
Deadlift (Barbell)
3
10 reps
4
Bicep Curl (Barbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Seated Row (Cable)
3
10 reps
3
Deadlift (Barbell)
3
10 reps
4
Bicep Curl (Barbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Seated Row (Cable)
3
10 reps
3
Deadlift (Barbell)
3
10 reps
4
Bicep Curl (Barbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Seated Row (Cable)
3
10 reps
3
Deadlift (Barbell)
3
10 reps
4
Bicep Curl (Barbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Seated Row (Cable)
3
10 reps
3
Deadlift (Barbell)
3
10 reps
4
Bicep Curl (Barbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Seated Row (Cable)
3
10 reps
3
Deadlift (Barbell)
3
10 reps
4
Bicep Curl (Barbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Seated Row (Cable)
3
10 reps
3
Deadlift (Barbell)
3
10 reps
4
Bicep Curl (Barbell)
3
10 reps
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
10 Reps
2
Incline Bench Press (Barbell)3 Sets
10 Reps
3
Overhead Press (Barbell)4 Sets
10 Reps
4
Squat (Barbell)4 Sets
10 Reps
Day 3
1
Bench Press (Barbell)3 Sets
10 Reps
2
Incline Bench Press (Barbell)3 Sets
10 Reps
3
Overhead Press (Barbell)4 Sets
10 Reps
4
Squat (Barbell)4 Sets
10 Reps
Day 2
1
Lat Pulldown3 Sets
10 Reps
2
Seated Row (Cable)3 Sets
10 Reps
3
Deadlift (Barbell)4 Sets
10 Reps
4
Bicep Curl (Barbell)3 Sets
10 Reps
Day 4
1
Lat Pulldown3 Sets
10 Reps
2
Seated Row (Cable)3 Sets
10 Reps
3
Deadlift (Barbell)4 Sets
10 Reps
4
Bicep Curl (Barbell)3 Sets
10 Reps