Program Description
Each cycle, add 10 lbs to max.
Program Overview
- LevelIntermediate, Novice, Beginner
- GoalAthletics, Bodybuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout70 minutes
- CreatedOct 06, 2024 10:07
- Last EditedOct 15, 2024 09:16
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
1
1
1
5
5 reps
5 reps
5 reps
10 reps
59%
68%
77%
60%
2
Chest Supported Row (Dumbbell)
5
10 reps
60%
3
Incline Bench Press (Dumbbell)
5
10 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
1
1
1
5
3 reps
3 reps
3 reps
10 reps
63%
72%
81%
60%
2
Chest Supported Row (Dumbbell)
5
10 reps
60%
3
Incline Bench Press (Dumbbell)
5
10 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
1
1
1
5
5 reps
3 reps
1 reps
10 reps
67%
77%
87%
60%
2
Chest Supported Row (Dumbbell)
5
10 reps
60%
3
Incline Bench Press (Dumbbell)
5
10 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
3
10 reps
60%
2
Chest Supported Row (Dumbbell)
3
10 reps
60%
3
Incline Bench Press (Dumbbell)
3
10 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
5
5 reps
5 reps
5 reps
10 reps
59%
68%
77%
60%
2
Walking Lunge
1
10 mins
3
Seated Row (Cable)
5
10 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
5
3 reps
3 reps
3 reps
10 reps
63%
72%
81%
60%
2
Walking Lunge
1
10 mins
3
Seated Row (Cable)
5
10 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
5
5 reps
3 reps
1 reps
10 reps
67%
77%
87%
60%
2
Walking Lunge
1
10 mins
3
Seated Row (Cable)
5
10 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10 reps
60%
2
Walking Lunge
1
10 mins
3
Seated Row (Cable)
3
10 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
5
5 reps
5 reps
5 reps
10 reps
59%
68%
77%
60%
2
Lateral Raise (Dumbbell)
5
10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
5
10 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
5
3 reps
3 reps
3 reps
10 reps
62%
73%
81%
60%
2
Lateral Raise (Dumbbell)
5
10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
5
10 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
5
5 reps
3 reps
1 reps
10 reps
67%
77%
87%
60%
2
Lateral Raise (Dumbbell)
5
10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
5
10 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
60%
2
Lateral Raise (Dumbbell)
3
10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5
5 reps
5 reps
5 reps
10 reps
59%
68%
77%
60%
2
Squat (Barbell)
5
10 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5
3 reps
3 reps
3 reps
10 reps
62%
73%
81%
60%
2
Squat (Barbell)
5
10 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5
5 reps
3 reps
1 reps
10 reps
67%
77%
87%
60%
2
Squat (Barbell)
5
10 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
60%
2
Squat (Barbell)
3
10 reps
60%
Week 1
1 / 4 Weeks
Day 1
1
Reverse Lunge (Barbell)1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
10 Reps
59%
68%
77%
60%
2
Chest Supported Row (Dumbbell)5 Sets
10 Reps
60%
3
Incline Bench Press (Dumbbell)5 Sets
10 Reps
60%
Day 2
1
Dip (Weighted)1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
10 Reps
59%
68%
77%
60%
2
Walking Lunge1 Set
10 mins
3
Seated Row (Cable)5 Sets
10 Reps
60%
Day 3
1
Pull-Up (Weighted)1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
10 Reps
59%
68%
77%
60%
2
Lateral Raise (Dumbbell)5 Sets
10 Reps
60%
3
Bulgarian Split Squat (Dumbbell)5 Sets
10 Reps
60%
Day 4
1
Overhead Press (Barbell)1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
10 Reps
59%
68%
77%
60%
2
Squat (Barbell)5 Sets
10 Reps
60%