Program Description
The purpose of all exercise is to apply stress to the body and interrupt homeostasis. which is the optimal internal environment the body functions under
Program Overview
- LevelBeginner, Novice
- GoalAthletics, Bodybuilding, Powerlifting, Powerbuilding
- EquipmentAt Home
- Program Length8 weeks
- Time Per Workout70 minutes
- CreatedOct 07, 2024 03:15
- Last EditedOct 20, 2024 01:03
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
60%
2
Bench Press (Barbell)
3
5-8 reps
60%
3
Bent Over Row (Barbell)
3
8-12 reps
60%
4
Bicep Curl (Dumbbell)
2
AMRAP
RPE 9
5
Lateral Raise (Cable)
2
12 reps
RPE 6.5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
60%
2
Overhead Press (Barbell)
3
8-12 reps
60%
3
Bicep Curl (Dumbbell)
2
AMRAP
RPE 9
4
Lat Pulldown
3
8-12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
70%
2
Bench Press (Barbell)
3
5-8 reps
70%
3
Bent Over Row (Barbell)
3
8-12 reps
70%
4
Bicep Curl (Dumbbell)
2
AMRAP
RPE 9
5
Lateral Raise (Cable)
2
12 reps
RPE 6.5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
70%
2
Overhead Press (Barbell)
3
8-12 reps
70%
3
Bicep Curl (Dumbbell)
2
AMRAP
RPE 9
4
Lat Pulldown
3
8-12 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
60%
2
Bench Press (Barbell)
3
5-8 reps
60%
3
Bent Over Row (Barbell)
3
8-12 reps
60%
4
Bicep Curl (Dumbbell)
2
AMRAP
RPE 9
5
Lateral Raise (Cable)
2
12 reps
RPE 6.5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
60%
2
Overhead Press (Barbell)
3
8-12 reps
60%
3
Bicep Curl (Dumbbell)
2
AMRAP
RPE 9
4
Lat Pulldown
3
8-12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
70%
2
Bench Press (Barbell)
3
5-8 reps
70%
3
Bent Over Row (Barbell)
3
8-12 reps
70%
4
Bicep Curl (Dumbbell)
2
AMRAP
RPE 9
5
Lateral Raise (Cable)
2
12 reps
RPE 6.5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
70%
2
Overhead Press (Barbell)
3
8-12 reps
70%
3
Bicep Curl (Dumbbell)
2
AMRAP
RPE 9
4
Lat Pulldown
3
8-12 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
75%
2
Overhead Press (Barbell)
3
5-8 reps
75%
3
Pull-Up (Bodyweight)
3
3-5 reps
RPE 9
4
Bicep Curl (Dumbbell)
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
75%
2
Bench Press (Barbell)
3
5-8 reps
75%
3
Bent Over Row (Barbell)
3
5-8 reps
75%
4
Bicep Curl (Dumbbell)
2
AMRAP
RPE 9
5
Lateral Raise (Cable)
2
12 reps
RPE 6.5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
85%
2
Overhead Press (Barbell)
3
5-8 reps
85%
3
Pull-Up (Bodyweight)
3
3-5 reps
RPE 9
4
Bicep Curl (Dumbbell)
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
85%
2
Bench Press (Barbell)
3
5-8 reps
85%
3
Bent Over Row (Barbell)
3
5-8 reps
85%
4
Bicep Curl (Dumbbell)
2
AMRAP
RPE 9
5
Lateral Raise (Cable)
2
12 reps
RPE 6.5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
75%
2
Overhead Press (Barbell)
3
5-8 reps
75%
3
Pull-Up (Bodyweight)
3
3-5 reps
RPE 9
4
Bicep Curl (Dumbbell)
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
75%
2
Bench Press (Barbell)
3
5-8 reps
75%
3
Bent Over Row (Barbell)
3
5-8 reps
75%
4
Bicep Curl (Dumbbell)
2
AMRAP
RPE 9
5
Lateral Raise (Cable)
2
12 reps
RPE 6.5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
85%
2
Overhead Press (Barbell)
3
5-8 reps
85%
3
Pull-Up (Bodyweight)
3
3-5 reps
RPE 9
4
Bicep Curl (Dumbbell)
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
85%
2
Bench Press (Barbell)
3
5-8 reps
85%
3
Bent Over Row (Barbell)
3
5-8 reps
85%
4
Bicep Curl (Dumbbell)
2
AMRAP
RPE 9
5
Lateral Raise (Cable)
2
12 reps
RPE 6.5-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
65%
2
Bench Press (Barbell)
4
10-12 reps
65%
3
Bent Over Row (Barbell)
4
10-12 reps
65%
4
Bicep Curl (Dumbbell)
2
AMRAP
RPE 9
5
Lateral Raise (Cable)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10-12 reps
65%
2
Overhead Press (Barbell)
4
10-12 reps
65%
3
Bicep Curl (Dumbbell)
2
AMRAP
RPE 9
4
Lat Pulldown
4
5-8 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
75%
2
Bench Press (Barbell)
4
10-12 reps
75%
3
Bent Over Row (Barbell)
4
10-12 reps
75%
4
Bicep Curl (Dumbbell)
2
AMRAP
RPE 9
5
Lateral Raise (Cable)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10-12 reps
75%
2
Overhead Press (Barbell)
4
10-12 reps
75%
3
Bicep Curl (Dumbbell)
2
AMRAP
RPE 9
4
Lat Pulldown
4
5-8 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
65%
2
Bench Press (Barbell)
4
10-12 reps
65%
3
Bent Over Row (Barbell)
4
10-12 reps
65%
4
Bicep Curl (Dumbbell)
2
AMRAP
RPE 9
5
Lateral Raise (Cable)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10-12 reps
65%
2
Overhead Press (Barbell)
4
10-12 reps
65%
3
Bicep Curl (Dumbbell)
2
AMRAP
RPE 9
4
Lat Pulldown
4
5-8 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
75%
2
Bench Press (Barbell)
4
10-12 reps
75%
3
Bent Over Row (Barbell)
4
10-12 reps
75%
4
Bicep Curl (Dumbbell)
2
AMRAP
RPE 9
5
Lateral Raise (Cable)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10-12 reps
75%
2
Overhead Press (Barbell)
4
10-12 reps
75%
3
Bicep Curl (Dumbbell)
2
AMRAP
RPE 9
4
Lat Pulldown
4
5-8 reps
75%
Week 1
1 / 8 Weeks
Day 2
1
Deadlift (Barbell)3 Sets
5-8 Reps
75%
2
Overhead Press (Barbell)3 Sets
5-8 Reps
75%
3
Pull-Up (Bodyweight)3 Sets
3-5 Reps
@9
4
Bicep Curl (Dumbbell)2 Sets
AMRAP
@9
Day 3
1
Squat (Barbell)4 Sets
10-12 Reps
65%
2
Bench Press (Barbell)4 Sets
10-12 Reps
65%
3
Bent Over Row (Barbell)4 Sets
10-12 Reps
65%
4
Bicep Curl (Dumbbell)2 Sets
AMRAP
@9
5
Lateral Raise (Cable)2 Sets
AMRAP
@9
Day 1
1
Squat (Barbell)3 Sets
8-12 Reps
60%
2
Bench Press (Barbell)3 Sets
5-8 Reps
60%
3
Bent Over Row (Barbell)3 Sets
8-12 Reps
60%
4
Bicep Curl (Dumbbell)2 Sets
AMRAP
@9
5
Lateral Raise (Cable)2 Sets
12 Reps
@6.5-8