Program Description
Increase strength and muscle mass
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting, Bodybuilding, Athletics
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout70 minutes
- CreatedOct 28, 2024 06:50
- Last EditedOct 29, 2024 02:39
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Squat
3
5 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
3
Leg Press
3
10 reps
RPE 7
4
Standing Calf Raise
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Squat
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Leg Press
3
10 reps
RPE 7
4
Standing Calf Raise
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Squat
3
5 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7.5
3
Leg Press
3
10 reps
RPE 7.5
4
Standing Calf Raise
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Squat
3
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Standing Calf Raise
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 7
2
Overhead Press (Dumbbell)
3
8 reps
RPE 6
3
Tricep Dips
3
10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 7.5
2
Overhead Press (Dumbbell)
3
8 reps
RPE 7
3
Tricep Dips
3
10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Overhead Press (Dumbbell)
3
8 reps
RPE 7.5
3
Tricep Dips
3
10 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8.5
2
Overhead Press (Dumbbell)
3
8 reps
RPE 8
3
Tricep Dips
3
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 6
2
Deadlift (Barbell)
3
5 reps
RPE 6
3
Lunge (Dumbbell)
3
10 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
5
Seated Hamstring Curl
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 7
2
Deadlift (Barbell)
3
5 reps
RPE 7
3
Lunge (Dumbbell)
3
10 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
5
Seated Hamstring Curl
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 7.5
2
Deadlift (Barbell)
3
5 reps
RPE 7.5
3
Lunge (Dumbbell)
3
10 reps
RPE 7.5
4
Leg Extension
3
15 reps
RPE 7.5
5
Seated Hamstring Curl
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Seated Hamstring Curl
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 6
2
Lat Pulldown
4
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Hammer Curl
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 7
2
Lat Pulldown
4
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Hammer Curl
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 7.5
2
Lat Pulldown
4
10 reps
RPE 7.5
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Face Pull
3
15 reps
RPE 7.5
5
Hammer Curl
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Hammer Curl
3
12 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Back Squat3 Sets
5 Reps
@6
2
Romanian Deadlift (Barbell)3 Sets
8 Reps
@6
3
Leg Press3 Sets
10 Reps
@7
4
Standing Calf Raise4 Sets
12 Reps
@7
Day 2
1
Bench Press (Barbell)4 Sets
6 Reps
@7
2
Overhead Press (Dumbbell)3 Sets
8 Reps
@6
3
Tricep Dips3 Sets
10 Reps
@7
4
Incline Bench Press (Dumbbell)3 Sets
10 Reps
@7
5
Tricep Pushdown (Cable)3 Sets
12 Reps
@7
Day 3
1
Front Squat (Barbell)3 Sets
8 Reps
@6
2
Deadlift (Barbell)3 Sets
5 Reps
@6
3
Lunge (Dumbbell)3 Sets
10 Reps
@7
4
Leg Extension3 Sets
15 Reps
@7
5
Seated Hamstring Curl3 Sets
15 Reps
@7
Day 4
1
Bent Over Row (Barbell)4 Sets
8 Reps
@6
2
Lat Pulldown4 Sets
10 Reps
@7
3
Bicep Curl (Dumbbell)3 Sets
12 Reps
@7
4
Face Pull3 Sets
15 Reps
@7
5
Hammer Curl3 Sets
12 Reps
@7