Program Description
Provide a training program based on the use of fundamental exercises, and a few complementary and accessory ones, in a simple but effective work progression. The program includes 8 weeks, 4 multi-frequency sessions per week. The repetition range varies from 6 to 12 at a medium-high intensity. Recovery between sets between 2'30" and 45"
Program Overview
- LevelNovice, Beginner
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout80 minutes
- CreatedJan 14, 2024 02:39
- Last EditedSep 10, 2024 03:15
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)
4
6 reps
RPE 7.5
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 6.5
3
Bench Press (Barbell)
4
6 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
5
French Press
4
12 reps
RPE 6.5
6
Suitcase Carry
3
0.3-1 mins
RPE 7
7
Knee Raise (Captain's Chair)
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 7.5
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 6.5
3
Bench Press (Barbell)
4
6 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
5
French Press
4
12 reps
RPE 6.5
6
Suitcase Carry
3
0.3-1 mins
RPE 7
7
Knee Raise (Captain's Chair)
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 7.5-8
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 6.5
3
Bench Press (Barbell)
4
6 reps
RPE 7.5-8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
5
French Press
4
12 reps
RPE 6.5
6
Suitcase Carry
3
0.3-1 mins
RPE 7
7
Knee Raise (Captain's Chair)
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Walking Lunge (Dumbbell)
4
10 reps
RPE 6.5
3
Bench Press (Barbell)
4
6 reps
RPE 8
4
Incline Bench Press (Dumbbell)
4
10 reps
RPE 6.5
5
French Press
4
12 reps
RPE 6.5
6
Suitcase Carry
3
0.3-1 mins
RPE 7
7
Knee Raise (Captain's Chair)
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Walking Lunge (Dumbbell)
4
10 reps
RPE 6.5
3
Bench Press (Barbell)
4
6 reps
RPE 8
4
Incline Bench Press (Dumbbell)
4
10 reps
RPE 6.5
5
French Press
4
12 reps
RPE 6.5
6
Hollow Hold
3
0.3-1 mins
RPE 7
7
Russian Twist (Dumbbell)
3
20-30 secs
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Walking Lunge (Dumbbell)
4
10 reps
RPE 7
3
Bench Press (Barbell)
5
6 reps
RPE 8
4
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
5
French Press
4
12 reps
RPE 7
6
Hollow Hold
3
0.3-1 mins
RPE 7
7
Russian Twist
3
20-40 secs
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Walking Lunge (Dumbbell)
4
10 reps
RPE 7
3
Bench Press (Barbell)
5
6 reps
RPE 8
4
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
5
French Press
4
12 reps
RPE 7
6
Hollow Hold
3
0.3-1 mins
RPE 7
7
Russian Twist
1
20-40 secs
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8.5
2
Walking Lunge (Dumbbell)
4
10 reps
RPE 7
3
Bench Press (Barbell)
5
6 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
5
French Press
4
12 reps
RPE 7
6
Hollow Hold
3
0.3-1 mins
RPE 7
7
Russian Twist (Dumbbell)
3
20-40 secs
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 7.5
2
Lying Leg Curl
3
10 reps
RPE 6.5
3
Barbell Row
4
6 reps
RPE 7.5
4
Lat Pulldown
3
10 reps
RPE 6.5
5
Incline Curl (Dumbbell)
4
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 7.5
2
Lying Leg Curl
3
10 reps
RPE 6.5
3
Barbell Row
4
6 reps
RPE 7.5
4
Lat Pulldown
3
10 reps
RPE 6.5
5
Incline Curl (Dumbbell)
4
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 7.5-8
2
Lying Leg Curl
3
10 reps
RPE 6.5
3
Barbell Row
4
6 reps
RPE 7.5-8
4
Lat Pulldown
3
10 reps
RPE 6.5
5
Incline Curl (Dumbbell)
4
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Lying Leg Curl
4
10 reps
RPE 6.5
3
Barbell Row
4
6 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 6.5
5
Incline Curl (Dumbbell)
4
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Lying Leg Curl
4
10 reps
RPE 6.5
3
Barbell Row
4
6 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 6.5
5
Incline Curl (Dumbbell)
4
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
RPE 8
2
Lying Leg Curl
4
10 reps
RPE 7
3
Barbell Row
5
6 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 7
5
Incline Curl (Dumbbell)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
RPE 8
2
Lying Leg Curl
4
10 reps
RPE 7
3
Barbell Row
5
6 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 7
5
Incline Curl (Dumbbell)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
RPE 8.5
2
Lying Leg Curl
4
10 reps
RPE 7
3
Barbell Row
5
6 reps
RPE 8.5
4
Lat Pulldown
4
10 reps
RPE 7
5
Incline Curl (Dumbbell)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 7.5
2
Leg Extension
3
10 reps
RPE 6.5
3
Military Press (Barbell)
4
6 reps
RPE 7.5
4
Dip (Bodyweight)
3
10 reps
RPE 6.5
5
Tricep Extension (Cable)
4
12 reps
RPE 6.5
6
Side Plank
3
0.3-1 mins
RPE 7
7
Cable Crunch
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 7.5
2
Leg Extension
3
10 reps
RPE 6.5
3
Military Press (Barbell)
4
6 reps
RPE 7.5
4
Dip (Bodyweight)
3
10 reps
RPE 6.5
5
Tricep Extension (Cable)
4
12 reps
RPE 6.5
6
Side Plank
3
0.3-1 mins
RPE 7
7
Cable Crunch
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 7.5-8
2
Leg Extension
3
10 reps
RPE 6.5
3
Military Press (Barbell)
4
6 reps
RPE 7.5-8
4
Dip (Bodyweight)
3
10 reps
RPE 6.5
5
Tricep Extension (Cable)
4
12 reps
RPE 6.5
6
Side Plank
3
0.3-1 mins
RPE 7
7
Cable Crunch
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Leg Extension
4
10 reps
RPE 6.5
3
Military Press (Barbell)
4
6 reps
RPE 8
4
Dip (Bodyweight)
4
10 reps
RPE 6.5
5
Tricep Extension (Cable)
4
12 reps
RPE 6.5
6
Side Plank
3
0.3-1 mins
RPE 7
7
Cable Crunch
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Leg Extension
4
10 reps
RPE 6.5
3
Military Press (Barbell)
4
6 reps
RPE 8
4
Dip (Bodyweight)
4
10 reps
RPE 6.5
5
Tricep Extension (Cable)
4
12 reps
RPE 6.5
6
Landmine Twist
3
12 reps
RPE 7
7
Plank
3
0.3-1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Leg Extension
4
10 reps
RPE 7
3
Military Press (Barbell)
5
6 reps
RPE 8
4
Dip (Bodyweight)
4
10 reps
RPE 7
5
Tricep Extension (Cable)
4
12 reps
RPE 7
6
Landmine Twist
3
12 reps
RPE 7
7
Plank
3
0.3-1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Leg Extension
4
10 reps
RPE 7
3
Military Press (Barbell)
5
6 reps
RPE 8
4
Dip (Bodyweight)
4
10 reps
RPE 7
5
Tricep Extension (Cable)
4
12 reps
RPE 7
6
Landmine Twist
3
12 reps
RPE 7
7
Plank
3
0.3-1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8.5
2
Leg Extension
4
10 reps
RPE 7
3
Military Press (Barbell)
5
6 reps
RPE 8.5
4
Dip (Bodyweight)
4
10 reps
RPE 7
5
Tricep Extension (Cable)
4
12 reps
RPE 7
6
Landmine Twist
3
12 reps
RPE 7
7
Plank
3
0.3-1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
2
Hyperextension
3
10 reps
RPE 6.5
3
Lat Pulldown
4
6 reps
RPE 7.5
4
Seated Row (Cable)
3
10 reps
RPE 6.5
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
2
Hyperextension
3
10 reps
RPE 6.5
3
Lat Pulldown
4
6 reps
RPE 7.5
4
Seated Row (Cable)
3
10 reps
RPE 6.5
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5-8
2
Hyperextension
3
10 reps
RPE 6.5
3
Lat Pulldown
4
6 reps
RPE 7.5-8
4
Seated Row (Cable)
3
10 reps
RPE 6.5
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
2
Hyperextension
4
10 reps
RPE 6.5
3
Lat Pulldown
4
6 reps
RPE 8
4
Seated Row (Cable)
4
10 reps
RPE 6.5
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
2
Hyperextension
4
10 reps
RPE 6.5
3
Lat Pulldown
4
6 reps
RPE 8
4
Seated Row (Cable)
4
10 reps
RPE 6.5
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
6 reps
RPE 8
2
Hyperextension
4
10 reps
RPE 7
3
Lat Pulldown
5
6 reps
RPE 8
4
Seated Row (Cable)
4
10 reps
RPE 7
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
6 reps
RPE 8
2
Hyperextension
4
10 reps
RPE 7
3
Lat Pulldown
5
6 reps
RPE 8
4
Seated Row (Cable)
4
10 reps
RPE 7
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
6 reps
RPE 8.5
2
Hyperextension
4
10 reps
RPE 7
3
Lat Pulldown
5
6 reps
RPE 8.5
4
Seated Row (Cable)
4
10 reps
RPE 7
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 7
Week 1
1 / 8 Weeks
Day 2
1
Deadlift (Barbell)4 Sets
6 Reps
@7.5
2
Lying Leg Curl3 Sets
10 Reps
@6.5
3
Barbell Row4 Sets
6 Reps
@7.5
4
Lat Pulldown3 Sets
10 Reps
@6.5
5
Incline Curl (Dumbbell)4 Sets
12 Reps
@6.5
Day 4
1
Romanian Deadlift (Barbell)4 Sets
6 Reps
@7.5
2
Hyperextension3 Sets
10 Reps
@6.5
3
Lat Pulldown4 Sets
6 Reps
@7.5
4
Seated Row (Cable)3 Sets
10 Reps
@6.5
5
Bicep Curl (EZ Bar)4 Sets
12 Reps
@6.5
Day 3
1
Squat (Barbell)4 Sets
6 Reps
@7.5
2
Leg Extension3 Sets
10 Reps
@6.5
3
Military Press (Barbell)4 Sets
6 Reps
@7.5
4
Dip (Bodyweight)3 Sets
10 Reps
@6.5
5
Tricep Extension (Cable)4 Sets
12 Reps
@6.5
6
Side Plank3 Sets
0.3-1 mins
@7
7
Cable Crunch3 Sets
10-15 Reps
@7
Day 1
1
Squat (Barbell)4 Sets
6 Reps
@7.5
2
Walking Lunge (Dumbbell)3 Sets
10 Reps
@6.5
3
Bench Press (Barbell)4 Sets
6 Reps
@7.5
4
Incline Bench Press (Dumbbell)3 Sets
10 Reps
@6.5
5
French Press4 Sets
12 Reps
@6.5
6
Suitcase Carry3 Sets
0.3-1 mins
@7
7
Knee Raise (Captain's Chair)3 Sets
10-15 Reps
@7