Program Description
Lifting stuff that's fun with a blend of low rep strength and bodybuilding focused exercises.
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedAug 18, 2025 11:32
- Last EditedAug 18, 2025 12:02
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 (Barbell)
3
4 reps
RPE 8
2
Chest Supported Row (Machine)
3
12 reps
RPE 7
3
Hack Squat
3
1
12 reps
RPE 7
-
4
Hammer Curl (Dumbbell)
4
10 reps
RPE 7
5
Tricep Pushdown (Cable)
4
15 reps
RPE 7
6
Face Pull
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Chest Supported Row (Machine)
3
12 reps
RPE 7
3
Hack Squat
3
1
12 reps
RPE 7
-
4
Hammer Curl (Dumbbell)
4
10 reps
RPE 7
5
Tricep Pushdown (Cable)
4
15 reps
RPE 7
6
Face Pull
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Chest Supported Row (Machine)
3
12 reps
RPE 7
3
Hack Squat
3
1
12 reps
RPE 7
-
4
Hammer Curl (Dumbbell)
4
10 reps
RPE 7
5
Tricep Pushdown (Cable)
4
15 reps
RPE 7
6
Face Pull
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Chest Supported Row (Machine)
3
12 reps
RPE 7
3
Hack Squat
3
1
12 reps
RPE 7
-
4
Hammer Curl (Dumbbell)
4
10 reps
RPE 7
5
Tricep Pushdown (Cable)
4
15 reps
RPE 7
6
Face Pull
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Chest Supported Row (Machine)
3
12 reps
RPE 7
3
Hack Squat
3
1
12 reps
RPE 7
-
4
Hammer Curl (Dumbbell)
4
10 reps
RPE 7
5
Tricep Pushdown (Cable)
4
15 reps
RPE 7
6
Face Pull
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Chest Supported Row (Machine)
3
12 reps
RPE 7
3
Hack Squat
3
1
12 reps
RPE 7
-
4
Hammer Curl (Dumbbell)
4
10 reps
RPE 7
5
Tricep Pushdown (Cable)
4
15 reps
RPE 7
6
Face Pull
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Chest Supported Row (Machine)
3
12 reps
RPE 7
3
Hack Squat
3
1
12 reps
RPE 7
-
4
Hammer Curl (Dumbbell)
4
10 reps
RPE 7
5
Tricep Pushdown (Cable)
4
15 reps
RPE 7
6
Face Pull
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Chest Supported Row (Machine)
3
12 reps
RPE 7
3
Hack Squat
3
1
12 reps
RPE 7
-
4
Hammer Curl (Dumbbell)
4
10 reps
RPE 7
5
Tricep Pushdown (Cable)
4
15 reps
RPE 7
6
Face Pull
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9
2
Overhead Press (Dumbbell)
3
12 reps
RPE 7
3
Lat Pulldown
4
12 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
-
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9
2
Overhead Press (Dumbbell)
3
12 reps
RPE 7
3
Lat Pulldown
4
12 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
-
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9
2
Overhead Press (Dumbbell)
3
12 reps
RPE 7
3
Lat Pulldown
4
12 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
-
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9
2
Overhead Press (Dumbbell)
3
12 reps
RPE 7
3
Lat Pulldown
4
12 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
-
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9
2
Overhead Press (Dumbbell)
3
12 reps
RPE 7
3
Lat Pulldown
4
12 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
-
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9
2
Overhead Press (Dumbbell)
3
12 reps
RPE 7
3
Lat Pulldown
4
12 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
-
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9
2
Overhead Press (Dumbbell)
3
12 reps
RPE 7
3
Lat Pulldown
4
12 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
-
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9
2
Overhead Press (Dumbbell)
3
12 reps
RPE 7
3
Lat Pulldown
4
12 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
-
RPE 7
Week 1
1 / 8 Weeks
Day 2
1
Deadlift (Barbell)3 Sets
3 Reps
@9
2
Overhead Press (Dumbbell)3 Sets
12 Reps
@7
3
Lat Pulldown4 Sets
12 Reps
@7
4
Bicep Curl (EZ Bar)3 Sets
10 Reps
@8
5
Skull Crusher (Dumbbell)3 Sets
12 Reps
@7
6
Lateral Raise (Dumbbell)1 Set
2 Sets
15 Reps
15 Reps
-
@7
Day 1
1
Bench Press (Barbell)3 Sets
4 Reps
@8
2
Chest Supported Row (Machine)3 Sets
12 Reps
@7
3
Hack Squat3 Sets
1 Set
12 Reps
@7
-
4
Hammer Curl (Dumbbell)4 Sets
10 Reps
@7
5
Tricep Pushdown (Cable)4 Sets
15 Reps
@7
6
Face Pull3 Sets
12 Reps
@6