5.0
(1 rating)
Program Description
Escape from late Novice stage and build realistic size and strenght
Program Overview
- LevelNovice
- GoalBodybuilding, Powerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedJan 02, 2024 06:53
- Last EditedJun 18, 2025 10:42

Summary
Unleash your potential with the AG 2024 program, an 8-week journey designed to sculpt and strengthen your entire body. Committing just 4 days a week, you'll engage in a dynamic mix of barbell, bodyweight, and dumbbell exercises that target major muscle groups, ensuring balanced development and increased strength. Each session incorporates progressive intensity, pushing you to elevate your performance week after week. Get ready to transform your physique and boost your confidence as you conquer each workout!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4
15 reps
9 reps
6 reps
60%
70%
80%
2
Dip (Bodyweight)
3
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4
15 reps
9 reps
6 reps
60%
70%
80%
2
Dip (Bodyweight)
3
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4
15 reps
9 reps
6 reps
60%
70%
80%
2
Dip (Bodyweight)
3
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4
15 reps
9 reps
6 reps
60%
70%
80%
2
Dip (Bodyweight)
3
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4
15 reps
9 reps
6 reps
60%
70%
80%
2
Dip (Bodyweight)
3
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4
15 reps
9 reps
6 reps
60%
70%
80%
2
Dip (Bodyweight)
3
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4
15 reps
9 reps
6 reps
60%
70%
80%
2
Dip (Bodyweight)
3
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4
15 reps
9 reps
6 reps
60%
70%
80%
2
Dip (Bodyweight)
3
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Squat (Barbell)
1
3
2
2
12 reps
8 reps
5 reps
3 reps
60%
70%
80%
85%
3
Barbell Row
4
10 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Squat (Barbell)
1
3
2
2
12 reps
8 reps
5 reps
3 reps
60%
70%
80%
85%
3
Barbell Row
4
10 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Squat (Barbell)
1
3
2
2
12 reps
8 reps
5 reps
3 reps
60%
70%
80%
85%
3
Barbell Row
4
10 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Squat (Barbell)
1
3
2
2
12 reps
8 reps
5 reps
3 reps
60%
70%
80%
85%
3
Barbell Row
4
10 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Squat (Barbell)
1
3
2
2
12 reps
8 reps
5 reps
3 reps
60%
70%
80%
85%
3
Barbell Row
4
10 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Squat (Barbell)
1
3
2
2
12 reps
8 reps
5 reps
3 reps
60%
70%
80%
85%
3
Barbell Row
4
10 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Squat (Barbell)
1
3
2
2
12 reps
8 reps
5 reps
3 reps
60%
70%
80%
85%
3
Barbell Row
4
10 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Squat (Barbell)
1
3
2
2
12 reps
8 reps
5 reps
3 reps
60%
70%
80%
85%
3
Barbell Row
4
10 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Overhead Press (Barbell)
2
4
10 reps
5 reps
70%
85%
3
Dip (Weighted)
2
2
1
8 reps
6 reps
5 reps
70%
75%
80%
4
Pull-Up (Bodyweight)
5
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Overhead Press (Barbell)
2
4
10 reps
5 reps
70%
85%
3
Dip (Weighted)
2
2
1
8 reps
6 reps
5 reps
70%
75%
80%
4
Pull-Up (Bodyweight)
5
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Overhead Press (Barbell)
2
4
10 reps
5 reps
70%
85%
3
Dip (Weighted)
2
2
1
8 reps
6 reps
5 reps
70%
75%
80%
4
Pull-Up (Bodyweight)
5
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Overhead Press (Barbell)
2
4
10 reps
5 reps
70%
85%
3
Dip (Weighted)
2
2
1
8 reps
6 reps
5 reps
70%
75%
80%
4
Pull-Up (Bodyweight)
5
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Overhead Press (Barbell)
2
4
10 reps
5 reps
70%
85%
3
Dip (Weighted)
2
2
1
8 reps
6 reps
5 reps
70%
75%
80%
4
Pull-Up (Bodyweight)
5
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Overhead Press (Barbell)
2
4
10 reps
5 reps
70%
85%
3
Dip (Weighted)
2
2
1
8 reps
6 reps
5 reps
70%
75%
80%
4
Pull-Up (Bodyweight)
5
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Overhead Press (Barbell)
2
4
10 reps
5 reps
70%
85%
3
Dip (Weighted)
2
2
1
8 reps
6 reps
5 reps
70%
75%
80%
4
Pull-Up (Bodyweight)
5
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Overhead Press (Barbell)
2
4
10 reps
5 reps
70%
85%
3
Dip (Weighted)
2
2
1
8 reps
6 reps
5 reps
70%
75%
80%
4
Pull-Up (Bodyweight)
5
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
1
10 reps
8 reps
6 reps
2 reps
60%
70%
80%
85%
2
Barbell Row
4
12 reps
60%
3
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
1
10 reps
8 reps
6 reps
2 reps
60%
70%
80%
85%
2
Barbell Row
4
12 reps
60%
3
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
1
10 reps
8 reps
6 reps
2 reps
60%
70%
80%
85%
2
Barbell Row
4
12 reps
60%
3
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
1
10 reps
8 reps
6 reps
2 reps
60%
70%
80%
85%
2
Barbell Row
4
12 reps
60%
3
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
1
10 reps
8 reps
6 reps
2 reps
60%
70%
80%
85%
2
Barbell Row
4
12 reps
60%
3
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
1
10 reps
8 reps
6 reps
2 reps
60%
70%
80%
85%
2
Barbell Row
4
12 reps
60%
3
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
1
10 reps
8 reps
6 reps
2 reps
60%
70%
80%
85%
2
Barbell Row
4
12 reps
60%
3
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
1
10 reps
8 reps
6 reps
2 reps
60%
70%
80%
85%
2
Barbell Row
4
12 reps
60%
3
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4
15 reps
9 reps
6 reps
60%
70%
80%
2
Dip (Bodyweight)
3
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Squat (Barbell)
1
3
2
2
12 reps
8 reps
5 reps
3 reps
60%
70%
80%
85%
3
Barbell Row
4
10 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Overhead Press (Barbell)
2
4
10 reps
5 reps
70%
85%
3
Dip (Weighted)
2
2
1
8 reps
6 reps
5 reps
70%
75%
80%
4
Pull-Up (Bodyweight)
5
AMRAP
RPE 8
Day 8
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
1
10 reps
8 reps
6 reps
2 reps
60%
70%
80%
85%
2
Barbell Row
4
12 reps
60%
3
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)1 Set
3 Sets
4 Sets
15 Reps
9 Reps
6 Reps
60%
70%
80%
2
Dip (Bodyweight)3 Sets
8-12 Reps
@9
3
Lying Tricep Extension (Barbell)4 Sets
8-12 Reps
@9
4
Lateral Raise (Dumbbell)5 Sets
10 Reps
@8
Day 2
1
Good Morning3 Sets
10 Reps
@7
2
Squat (Barbell)1 Set
3 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
60%
70%
80%
85%
3
Barbell Row4 Sets
10 Reps
@8
4
Glute-Ham Raise3 Sets
10 Reps
@8
Day 3
1
Incline Bench Press (Dumbbell)4 Sets
10 Reps
@7
2
Overhead Press (Barbell)2 Sets
4 Sets
10 Reps
5 Reps
70%
85%
3
Dip (Weighted)2 Sets
2 Sets
1 Set
8 Reps
6 Reps
5 Reps
70%
75%
80%
4
Pull-Up (Bodyweight)5 Sets
AMRAP
@8
Day 4
1
Deadlift (Barbell)2 Sets
2 Sets
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
2 Reps
60%
70%
80%
85%
2
Barbell Row4 Sets
12 Reps
60%
3
Chest Supported Row (Dumbbell)4 Sets
10 Reps
@8
4
Bicep Curl (Dumbbell)4 Sets
10 Reps
@9
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00Â /Â 5
Ant G.Man
a year ago
2 years of prior experience
More than expected strength gains
As expected muscle gains
No modifications
I got what i need.
Bench press 96 kg to 112 kg
Squat 125 to 145 kg
Deadlift from 165 to 175 kg