Program Description
To help beginners that don’t know a lot of the exercises in the gym
Program Overview
- LevelBeginner, Novice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout40 minutes
- CreatedSep 02, 2024 10:12
- Last EditedJun 18, 2025 08:57

Summary
Unlock your potential with this 8-week program designed to build muscle and enhance strength through a straightforward approach. Committing four days a week, you'll engage in a variety of compound and isolation movements, including bench presses, rows, and cable exercises, ensuring a balanced upper body workout. Each session is crafted to progressively challenge your muscles, promoting hypertrophy while developing foundational strength. Perfect for those looking to elevate their training without unnecessary complexity!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
5 reps
80%
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Fly (Cable)
2
8-10 reps
RPE 9
4
Bent Over Row (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8.5
RPE 9
5
Seated Row (Cable)
3
8-10 reps
RPE 9
6
Lat Pulldown
3
8-10 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
8
Bicep Curl (Dumbbell)
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
6 reps
80%
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Fly (Cable)
2
8-10 reps
RPE 9
4
Bent Over Row (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8.5
RPE 9
5
Seated Row (Cable)
3
8-10 reps
RPE 9
6
Lat Pulldown
3
8-10 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
8
Bicep Curl (Dumbbell)
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
7 reps
80%
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Fly (Cable)
2
8-10 reps
RPE 9
4
Bent Over Row (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8.5
RPE 9
5
Seated Row (Cable)
3
8-10 reps
RPE 9
6
Lat Pulldown
3
8-10 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
8
Bicep Curl (Dumbbell)
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
5 reps
85%
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Fly (Cable)
2
8-10 reps
RPE 9
4
Bent Over Row (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8.5
RPE 9
5
Seated Row (Cable)
3
8-10 reps
RPE 9
6
Lat Pulldown
3
8-10 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
8
Bicep Curl (Dumbbell)
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
6 reps
85%
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Fly (Cable)
2
8-10 reps
RPE 9
4
Bent Over Row (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8.5
RPE 9
5
Seated Row (Cable)
3
8-10 reps
RPE 9
6
Lat Pulldown
3
8-10 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
8
Bicep Curl (Dumbbell)
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
7 reps
85%
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Fly (Cable)
2
8-10 reps
RPE 9
4
Bent Over Row (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8.5
RPE 9
5
Seated Row (Cable)
3
8-10 reps
RPE 9
6
Lat Pulldown
3
8-10 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
8
Bicep Curl (Dumbbell)
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1 reps
1 reps
90%
93%
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Fly (Cable)
2
8-10 reps
RPE 9
4
Bent Over Row (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8.5
RPE 9
5
Seated Row (Cable)
3
8-10 reps
RPE 9
6
Lat Pulldown
3
8-10 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
8
Bicep Curl (Dumbbell)
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 9
RPE 9.5
RPE 10
2
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 9
RPE 9.5
RPE 10
3
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Leg Press
1
1
6-8 reps
-8 reps
RPE 9
RPE 9.5
3
Leg Extension
1
1
-12 reps
10-12 reps
RPE 9.5
RPE 9.5
4
Leg Curl
2
10-12 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
6
Lateral Raise (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
80%
2
Leg Press
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
3
Leg Extension
2
10-12 reps
RPE 9.5
4
Leg Curl
2
10-12 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
6
Lateral Raise (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
80%
2
Leg Press
1
1
6-8 reps
-8 reps
RPE 9
RPE 9.5
3
Leg Extension
1
1
-12 reps
10-12 reps
RPE 9.5
RPE 9.5
4
Leg Curl
2
10-12 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
6
Lateral Raise (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
85%
2
Leg Press
1
1
6-8 reps
-8 reps
RPE 9
RPE 9.5
3
Leg Extension
1
1
-12 reps
10-12 reps
RPE 9.5
RPE 9.5
4
Leg Curl
2
10-12 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
6
Lateral Raise (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
85%
2
Leg Press
1
1
6-8 reps
-8 reps
RPE 9
RPE 9.5
3
Leg Extension
1
1
-12 reps
10-12 reps
RPE 9.5
RPE 9.5
4
Leg Curl
2
10-12 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
6
Lateral Raise (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
85%
2
Leg Press
1
1
6-8 reps
-8 reps
RPE 9
RPE 9.5
3
Leg Extension
1
1
-12 reps
10-12 reps
RPE 9.5
RPE 9.5
4
Leg Curl
2
10-12 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
6
Lateral Raise (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1 reps
1 reps
90%
93%
2
Leg Press
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
3
Leg Extension
1
1
-12 reps
10-12 reps
RPE 9.5
RPE 9.5
4
Leg Curl
2
10-12 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
6
Lateral Raise (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
80%
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
6-8 reps
RPE 9
4
Seated Row (Cable)
2
8-10 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Rope Hammer Curl
3
8 reps
RPE 9.5
7
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
RPE 10
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
80%
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
6-8 reps
RPE 9
4
Seated Row (Cable)
2
8-10 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Rope Hammer Curl
3
8 reps
RPE 9.5
7
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
RPE 10
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
7 reps
80%
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
6-8 reps
RPE 9
4
Seated Row (Cable)
2
8-10 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Rope Hammer Curl
3
8 reps
RPE 9.5
7
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
RPE 10
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
85%
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
6-8 reps
RPE 9
4
Seated Row (Cable)
2
8-10 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Rope Hammer Curl
3
8 reps
RPE 9.5
7
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
RPE 10
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
85%
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
6-8 reps
RPE 9
4
Seated Row (Cable)
2
8-10 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Rope Hammer Curl
3
8 reps
RPE 9.5
7
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
RPE 10
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
80%
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
6-8 reps
RPE 9
4
Seated Row (Cable)
2
8-10 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Rope Hammer Curl
3
8 reps
RPE 9.5
7
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
RPE 10
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1 reps
1 reps
90%
93%
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
6-8 reps
RPE 9
4
Seated Row (Cable)
2
8-10 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Rope Hammer Curl
3
8 reps
RPE 9.5
7
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
RPE 10
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Leg Press
2
6-8 reps
RPE 9
3
Leg Curl
3
8-10 reps
RPE 9
4
Leg Extension
3
8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
80%
2
Leg Press
2
6-8 reps
RPE 9
3
Leg Curl
3
8-10 reps
RPE 9
4
Leg Extension
3
8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
7 reps
80%
2
Leg Press
2
6-8 reps
RPE 9
3
Leg Curl
3
8-10 reps
RPE 9
4
Leg Extension
3
8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
85%
2
Leg Press
2
6-8 reps
RPE 9
3
Leg Curl
3
8-10 reps
RPE 9
4
Leg Extension
3
8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
85%
2
Leg Press
2
6-8 reps
RPE 9
3
Leg Curl
3
8-10 reps
RPE 9
4
Leg Extension
3
8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
80%
2
Leg Press
2
6-8 reps
RPE 9
3
Leg Curl
3
8-10 reps
RPE 9
4
Leg Extension
3
8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
1 reps
90%
93%
2
Leg Press
2
6-8 reps
RPE 9
3
Leg Curl
3
8-10 reps
RPE 9
4
Leg Extension
3
8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Paused)2 Sets
5 Reps
80%
2
Incline Bench Press (Smith Machine)2 Sets
6-8 Reps
@9
3
Chest Fly (Cable)2 Sets
8-10 Reps
@9
4
Bent Over Row (Barbell)1 Set
1 Set
5-8 Reps
5-8 Reps
@8.5
@9
5
Seated Row (Cable)3 Sets
8-10 Reps
@9
6
Lat Pulldown3 Sets
8-10 Reps
@9
7
Tricep Pushdown (Cable)2 Sets
8 Reps
@9.5
8
Bicep Curl (Dumbbell)2 Sets
8 Reps
@9.5
Day 3
1
Bench Press (Barbell)2 Sets
5 Reps
80%
2
Incline Bench Press (Dumbbell)2 Sets
8-10 Reps
@9
3
Lat Pulldown2 Sets
6-8 Reps
@9
4
Seated Row (Cable)2 Sets
8-10 Reps
@9
5
Reverse Bicep Curl (EZ Bar)1 Set
2 Sets
6-8 Reps
6-8 Reps
@9
@9.5
6
Rope Hammer Curl3 Sets
8 Reps
@9.5
7
Tricep Pushdown (Cable)1 Set
2 Sets
8 Reps
8 Reps
@10
@9.5
8
Overhead Tricep Extension (Cable)1 Set
2 Sets
8-10 Reps
8-10 Reps
@10
@9.5
Day 2
1
Squat (Barbell)3 Sets
5 Reps
80%
2
Leg Press1 Set
1 Set
6-8 Reps
-8 Reps
@9
@9.5
3
Leg Extension1 Set
1 Set
-12 Reps
10-12 Reps
@9.5
@9.5
4
Leg Curl2 Sets
10-12 Reps
@9.5
5
Seated Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8.5
@9
@9.5
6
Lateral Raise (Dumbbell)1 Set
2 Sets
8-12 Reps
8-12 Reps
@9.5
@9
Day 4
1
Deadlift (Barbell)3 Sets
5 Reps
80%
2
Leg Press2 Sets
6-8 Reps
@9
3
Leg Curl3 Sets
8-10 Reps
@9
4
Leg Extension3 Sets
8 Reps
@9
5
Seated Shoulder Press (Dumbbell)3 Sets
8 Reps
@9.5
6
Lateral Raise (Dumbbell)3 Sets
10 Reps
@9.5