Program Description
It’s a novice friendly program which focuses on hypertrophy with some strength training and its moderate to low volume training style with high intensity. It’s a 4 day split so recovery wouldn’t be an issue
Program Overview
- LevelNovice, Beginner
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout70 minutes
- CreatedAug 11, 2024 05:29
- Last EditedOct 07, 2024 11:41
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Chest Supported Row (Dumbbell)
2
12 reps
RPE 10
3
Chest Supported Row (Machine)
2
12 reps
RPE 10
4
Shrug (Barbell)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Cable)
2
15 reps
RPE 10
4
Push Up
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Cable)
2
15 reps
RPE 10
4
Push Up
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Cable)
2
15 reps
RPE 10
4
Push Up
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Cable)
2
15 reps
RPE 10
4
Push Up
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Cable)
2
15 reps
RPE 10
4
Push Up
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Cable)
2
15 reps
RPE 10
4
Push Up
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Cable)
2
15 reps
RPE 10
4
Push Up
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Cable)
2
15 reps
RPE 10
4
Push Up
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Chest Supported Row (Dumbbell)
2
12 reps
RPE 10
3
Chest Supported Row (Machine)
2
12 reps
RPE 10
4
Shrug (Barbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Chest Supported Row (Dumbbell)
2
12 reps
RPE 10
3
Chest Supported Row (Machine)
2
12 reps
RPE 10
4
Shrug (Barbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Chest Supported Row (Dumbbell)
2
12 reps
RPE 10
3
Chest Supported Row (Machine)
2
12 reps
RPE 10
4
Shrug (Barbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Chest Supported Row (Dumbbell)
2
12 reps
RPE 10
3
Chest Supported Row (Machine)
2
12 reps
RPE 10
4
Shrug (Barbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Chest Supported Row (Dumbbell)
2
12 reps
RPE 10
3
Chest Supported Row (Machine)
2
12 reps
RPE 10
4
Shrug (Barbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Chest Supported Row (Dumbbell)
2
12 reps
RPE 10
3
Chest Supported Row (Machine)
2
12 reps
RPE 10
4
Shrug (Barbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Chest Supported Row (Dumbbell)
2
12 reps
RPE 10
3
Chest Supported Row (Machine)
2
12 reps
RPE 10
4
Shrug (Barbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 10
3
Leg Extension
1
2
8-15 reps
8-12 reps
RPE 10
RPE 10
4
Seated Calf Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 10
3
Leg Extension
1
2
8-15 reps
8-12 reps
RPE 10
RPE 10
4
Seated Calf Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 10
3
Leg Extension
1
2
8-15 reps
8-12 reps
RPE 10
RPE 10
4
Seated Calf Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 10
3
Leg Extension
1
2
8-15 reps
8-12 reps
RPE 10
RPE 10
4
Seated Calf Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 10
3
Leg Extension
1
2
8-15 reps
8-12 reps
RPE 10
RPE 10
4
Seated Calf Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 10
3
Leg Extension
1
2
8-15 reps
8-12 reps
RPE 10
RPE 10
4
Seated Calf Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 10
3
Leg Extension
1
2
8-15 reps
8-12 reps
RPE 10
RPE 10
4
Seated Calf Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 10
3
Leg Extension
1
2
8-15 reps
8-12 reps
RPE 10
RPE 10
4
Seated Calf Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
5
Tricep Pushdown (Cable)
3
12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 9
RPE 10
7
Lateral Raise (Cable)
3
5-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
5
Tricep Pushdown (Cable)
3
12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 9
RPE 10
7
Lateral Raise (Cable)
3
5-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
5
Tricep Pushdown (Cable)
3
12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 9
RPE 10
7
Lateral Raise (Cable)
3
5-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
5
Tricep Pushdown (Cable)
3
12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 9
RPE 10
7
Lateral Raise (Cable)
3
5-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
5
Tricep Pushdown (Cable)
3
12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 9
RPE 10
7
Lateral Raise (Cable)
3
5-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
5
Tricep Pushdown (Cable)
3
12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 9
RPE 10
7
Lateral Raise (Cable)
3
5-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
5
Tricep Pushdown (Cable)
3
12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 9
RPE 10
7
Lateral Raise (Cable)
3
5-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
5
Tricep Pushdown (Cable)
3
12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 9
RPE 10
7
Lateral Raise (Cable)
3
5-15 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Pull-Up (Weighted)2 Sets
1 Set
8 Reps
8 Reps
@9
@10
2
Chest Supported Row (Dumbbell)2 Sets
12 Reps
@10
3
Chest Supported Row (Machine)2 Sets
12 Reps
@10
4
Shrug (Barbell)3 Sets
15 Reps
@10
Day 2
1
Incline Bench Press (Dumbbell)3 Sets
12 Reps
@10
2
Chest Press (Machine)2 Sets
12 Reps
@10
3
Chest Fly (Cable)2 Sets
15 Reps
@10
4
Push Up2 Sets
10 Reps
@10
Day 3
1
Squat (Barbell)3 Sets
6-10 Reps
@9
2
Seated Hamstring Curl3 Sets
8-12 Reps
@10
3
Leg Extension1 Set
2 Sets
8-15 Reps
8-12 Reps
@10
@10
4
Seated Calf Raise2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 4
1
Rear Delt Fly (Machine)2 Sets
10-15 Reps
@10
2
Seated Shoulder Press (Dumbbell)3 Sets
8-12 Reps
@10
3
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
@10
4
Incline Curl (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9.5
@10
5
Tricep Pushdown (Cable)3 Sets
12 Reps
@10
6
Bicep Curl (EZ Bar)2 Sets
1 Set
10 Reps
10 Reps
@9
@10
7
Lateral Raise (Cable)3 Sets
5-15 Reps
@10