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Matej - program

by Noel V.
1 athletes joined

Program Description

.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 15, 2025 04:38
  • Last Edited
    Nov 15, 2025 05:35
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.8%
Hamstrings
11.3%
Triceps
11%
Biceps
9.5%
Upper Back
9.5%
Chest
8.5%
Lats
7.7%
Glutes
6.5%
Front Delts
6.1%
Rear Delts
3.6%
Calves
3%
Middle Delts
3%
Lower Back
2.4%
Abs
1.8%
Adductors
1.2%
Abductors
1.2%
Forearms
1.2%
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
3
Leg Press
2
8 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Standing Calf Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
3
Leg Press
2
8 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Standing Calf Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
3
Leg Press
2
8 reps
RPE 10
4
Leg Extension
3
10 reps
RPE 10
5
Standing Calf Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
3
Leg Press
2
10 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Standing Calf Raise
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 9
2
Incline Chest Press (Machine)
3
8 reps
RPE 9
3
T-Bar Row
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
5
Tricep Pushdown (Cable)
2
12 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 9
2
Incline Chest Press (Machine)
3
8 reps
RPE 9
3
T-Bar Row
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
5
Tricep Pushdown (Cable)
2
12 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 9
2
Incline Chest Press (Machine)
3
8 reps
RPE 9
3
T-Bar Row
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
5
Tricep Pushdown (Cable)
2
12 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 9
2
Incline Chest Press (Machine)
3
8 reps
RPE 10
3
T-Bar Row
2
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
5
Tricep Pushdown (Cable)
2
12 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
12 reps
RPE 10
2
Leg Press
2
10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9
4
T-Bar Row
2
10 reps
RPE 10
5
Rear Delt Fly (Cable)
2
15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
12 reps
RPE 10
7
Bicep Curl (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
12 reps
RPE 10
2
Leg Press
2
10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
4
T-Bar Row
2
10 reps
RPE 10
5
Rear Delt Fly (Cable)
2
15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
12 reps
RPE 10
7
Bicep Curl (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
12 reps
RPE 10
2
Leg Press
2
10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
4
T-Bar Row
2
10 reps
RPE 10
5
Rear Delt Fly (Cable)
2
15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
12 reps
RPE 10
7
Bicep Curl (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
12 reps
RPE 10
2
Leg Press
2
10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
8 reps
RPE 10
4
T-Bar Row
2
10 reps
RPE 10
5
Rear Delt Fly (Cable)
2
15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
12 reps
RPE 10
7
Bicep Curl (Cable)
2
10 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@9
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@9
3
Leg Press
2 Sets
8 Reps
@10
4
Leg Extension
2 Sets
8 Reps
@10
5
Standing Calf Raise
2 Sets
12 Reps
@10
Day 2
1
Lat Pulldown
1 Set
1 Set
8 Reps
8 Reps
@9
@9
2
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
3
T-Bar Row
2 Sets
8 Reps
@9
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@10
5
Tricep Pushdown (Cable)
2 Sets
12 Reps
@10
6
Bicep Curl (Dumbbell)
2 Sets
12 Reps
@10
Day 3
1
Lying Leg Curl
2 Sets
12 Reps
@10
2
Leg Press
1 Set
1 Set
10 Reps
10 Reps
@9
@9
3
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@9
4
T-Bar Row
2 Sets
10 Reps
@10
5
Rear Delt Fly (Cable)
2 Sets
15 Reps
@10
6
Tricep Pushdown (Cable)
2 Sets
12 Reps
@10
7
Bicep Curl (Cable)
2 Sets
10 Reps
@10