William's LP Progression [Novice]

by William Chaplin

1 athletes joined

Program Description

Get hench. Rerun with new 1RM after every week.

Program Overview

Level
Novice
Goal
Powerbuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
May 18, 2025 06:39
Last Edited
May 25, 2025 12:45

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WEEK 1

Day 1

1

Squat (Barbell)

3

5 reps

80%

2

Bench Press (Barbell)

3

5 reps

80%

3

Dip (Weighted)

2

6 reps

RPE 7

4

Pull-Up (Weighted)

3

5 reps

RPE 7

5

Bench Press (Dumbbell)

2

6 reps

RPE 7

6

Lateral Raise (Dumbbell)

3

10 reps

RPE 6

7

Upright Row (Dumbbell)

3

10 reps

RPE 7

8

Sit Up (Weighted)

3

10 reps

RPE 7

9

Seated Calf Raise

3

10 reps

RPE 7-8

Day 2

1

Deadlift (Barbell)

1

1

3 reps

5 reps

85%

80%

2

Squat (Barbell)

2

2 reps

85%

3

Barbell Row

3

6 reps

RPE 7

4

Seated Row (Machine)

3

6-8 reps

RPE 8

5

Bicep Curl (Barbell)

3

7 reps

RPE 8

6

Hip Abductor (Machine)

3

7 reps

RPE 7

7

Lateral Raise (Dumbbell)

3

10 reps

RPE 6

8

Upright Row (Dumbbell)

3

10 reps

RPE 7

Day 3

1

Squat (Barbell)

3

5 reps

85%

2

Bench Press (Barbell)

3

3 reps

85%

3

Dip (Weighted)

2

6 reps

RPE 7

4

Pull-Up (Weighted)

3

5 reps

RPE 7

5

Bench Press (Dumbbell)

2

6 reps

RPE 7

6

Lateral Raise (Dumbbell)

3

10 reps

RPE 6

7

Upright Row (Dumbbell)

3

10 reps

RPE 7

8

Sit Up (Weighted)

3

10 reps

RPE 7

9

Seated Calf Raise

3

10 reps

RPE 7-8

Day 4

1

Deadlift (Barbell)

1

1

3 reps

5 reps

90%

80%

2

Squat (Barbell)

2

2 reps

90%

3

Bench Press (Barbell)

2

2 reps

90%

4

Barbell Row

3

6 reps

RPE 7

5

Seated Row (Machine)

3

6-8 reps

RPE 8

6

Bicep Curl (Barbell)

3

7 reps

RPE 8

7

Hip Abductor (Machine)

3

7 reps

RPE 7

8

Lateral Raise (Dumbbell)

3

10 reps

RPE 6

9

Upright Row (Dumbbell)

3

10 reps

RPE 7

Day 1

1

Squat (Barbell)

3 Sets

5 Reps

80%

2

Bench Press (Barbell)

3 Sets

5 Reps

80%

3

Dip (Weighted)

2 Sets

6 Reps

@7

4

Pull-Up (Weighted)

3 Sets

5 Reps

@7

5

Bench Press (Dumbbell)

2 Sets

6 Reps

@7

6

Lateral Raise (Dumbbell)

3 Sets

10 Reps

@6

7

Upright Row (Dumbbell)

3 Sets

10 Reps

@7

8

Sit Up (Weighted)

3 Sets

10 Reps

@7

9

Seated Calf Raise

3 Sets

10 Reps

@7-8

Day 2

1

Deadlift (Barbell)

1 Set

1 Set

3 Reps

5 Reps

85%

80%

2

Squat (Barbell)

2 Sets

2 Reps

85%

3

Barbell Row

3 Sets

6 Reps

@7

4

Seated Row (Machine)

3 Sets

6-8 Reps

@8

5

Bicep Curl (Barbell)

3 Sets

7 Reps

@8

6

Hip Abductor (Machine)

3 Sets

7 Reps

@7

7

Lateral Raise (Dumbbell)

3 Sets

10 Reps

@6

8

Upright Row (Dumbbell)

3 Sets

10 Reps

@7

Day 3

1

Squat (Barbell)

3 Sets

5 Reps

85%

2

Bench Press (Barbell)

3 Sets

3 Reps

85%

3

Dip (Weighted)

2 Sets

6 Reps

@7

4

Pull-Up (Weighted)

3 Sets

5 Reps

@7

5

Bench Press (Dumbbell)

2 Sets

6 Reps

@7

6

Lateral Raise (Dumbbell)

3 Sets

10 Reps

@6

7

Upright Row (Dumbbell)

3 Sets

10 Reps

@7

8

Sit Up (Weighted)

3 Sets

10 Reps

@7

9

Seated Calf Raise

3 Sets

10 Reps

@7-8

Day 4

1

Deadlift (Barbell)

1 Set

1 Set

3 Reps

5 Reps

90%

80%

2

Squat (Barbell)

2 Sets

2 Reps

90%

3

Bench Press (Barbell)

2 Sets

2 Reps

90%

4

Barbell Row

3 Sets

6 Reps

@7

5

Seated Row (Machine)

3 Sets

6-8 Reps

@8

6

Bicep Curl (Barbell)

3 Sets

7 Reps

@8

7

Hip Abductor (Machine)

3 Sets

7 Reps

@7

8

Lateral Raise (Dumbbell)

3 Sets

10 Reps

@6

9

Upright Row (Dumbbell)

3 Sets

10 Reps

@7