Program Description
Purpose
Program Overview
- LevelNovice, Intermediate
- GoalPowerbuilding, Bodybuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout60 minutes
- CreatedJul 08, 2025 09:22
- Last EditedJul 08, 2025 09:25
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5-8 reps
RPE 8
2
Bench Press (Barbell)
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Pendlay Row
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Bicep Curl (Cable)
4
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5-8 reps
RPE 8
2
Bench Press (Barbell)
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Pendlay Row
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Bicep Curl (Cable)
4
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5-8 reps
RPE 8
2
Bench Press (Barbell)
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Pendlay Row
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Bicep Curl (Cable)
4
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5-8 reps
RPE 8
2
Bench Press (Barbell)
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Pendlay Row
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Bicep Curl (Cable)
4
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5-8 reps
RPE 8
2
Bench Press (Barbell)
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Pendlay Row
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Bicep Curl (Cable)
4
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5-8 reps
RPE 8
2
Bench Press (Barbell)
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Pendlay Row
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Bicep Curl (Cable)
4
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5-8 reps
RPE 8
2
Bench Press (Barbell)
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Pendlay Row
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Bicep Curl (Cable)
4
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5-8 reps
RPE 8
2
Bench Press (Barbell)
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Pendlay Row
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Bicep Curl (Cable)
4
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5-8 reps
RPE 8
2
Bench Press (Barbell)
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Pendlay Row
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Bicep Curl (Cable)
4
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5-8 reps
RPE 8
2
Bench Press (Barbell)
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Pendlay Row
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Bicep Curl (Cable)
4
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5-8 reps
RPE 8
2
Bench Press (Barbell)
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Pendlay Row
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Bicep Curl (Cable)
4
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5-8 reps
RPE 8
2
Bench Press (Barbell)
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Pendlay Row
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Bicep Curl (Cable)
4
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5-8 reps
RPE 8
2
Bench Press (Barbell)
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Pendlay Row
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Bicep Curl (Cable)
4
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5-8 reps
RPE 8
2
Bench Press (Barbell)
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Pendlay Row
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Bicep Curl (Cable)
4
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5-8 reps
RPE 8
2
Bench Press (Barbell)
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Pendlay Row
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Bicep Curl (Cable)
4
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5-8 reps
RPE 8
2
Bench Press (Barbell)
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Pendlay Row
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Bicep Curl (Cable)
4
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Squat (Low Bar)4 Sets
5-8 Reps
@8
2
Bench Press (Barbell)2 Sets
2 Sets
6-10 Reps
6-10 Reps
@8
@9
3
Pendlay Row2 Sets
2 Sets
6-10 Reps
6-10 Reps
@8
@9
4
Bicep Curl (Cable)4 Sets
8-12 Reps
@10
5
Overhead Tricep Extension (Cable)4 Sets
10-15 Reps
@10
Day 2
1
Lunge (Barbell)3 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
2
Incline Chest Press (Machine)2 Sets
2 Sets
6-10 Reps
6-10 Reps
@9
@10
3
Lat Pulldown2 Sets
2 Sets
6-10 Reps
6-10 Reps
@9
@10
4
Lateral Raise (Dumbbell)4 Sets
10-15 Reps
@10
Day 3
1
Squat (Low Bar)4 Sets
5-8 Reps
@8
2
Bench Press (Barbell)2 Sets
2 Sets
6-10 Reps
6-10 Reps
@8
@9
3
Pendlay Row2 Sets
2 Sets
6-10 Reps
6-10 Reps
@8
@9
4
Bicep Curl (Cable)4 Sets
8-12 Reps
@10
5
Overhead Tricep Extension (Cable)4 Sets
10-15 Reps
@10