Program Description
Full body program based on Faz's heavy/light/medium philosophy
Program Overview
- LevelIntermediate, Novice
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length7 weeks
- Time Per Workout90 minutes
- CreatedJun 23, 2024 06:32
- Last EditedOct 04, 2024 04:30
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Chin-Up (Weighted)
3
3
Squat (Barbell)
3
5 reps
4
Stiff Leg Deadlift
3
8 reps
5
Seated Shoulder Press (Dumbbell)
3
8 reps
6
Bicep Curl (Dumbbell)
3
8 reps
7
Seated Dip (Machine)
3
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Chin-Up (Weighted)
3
3
Squat (Barbell)
3
5 reps
4
Stiff Leg Deadlift
3
8 reps
5
Seated Shoulder Press (Dumbbell)
3
8 reps
6
Bicep Curl (Dumbbell)
3
8 reps
7
Seated Dip (Machine)
3
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Chin-Up (Weighted)
3
3
Squat (Barbell)
3
5 reps
4
Stiff Leg Deadlift
3
8 reps
5
Seated Shoulder Press (Dumbbell)
3
8 reps
6
Bicep Curl (Dumbbell)
3
8 reps
7
Seated Dip (Machine)
3
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Chin-Up (Weighted)
3
3
Squat (Barbell)
3
5 reps
4
Stiff Leg Deadlift
3
8 reps
5
Seated Shoulder Press (Dumbbell)
3
8 reps
6
Bicep Curl (Dumbbell)
3
8 reps
7
Seated Dip (Machine)
3
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Chin-Up (Weighted)
3
3
Squat (Barbell)
3
5 reps
4
Stiff Leg Deadlift
3
8 reps
5
Seated Shoulder Press (Dumbbell)
3
8 reps
6
Bicep Curl (Dumbbell)
3
8 reps
7
Seated Dip (Machine)
3
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Chin-Up (Weighted)
3
3
Squat (Barbell)
3
5 reps
4
Stiff Leg Deadlift
3
8 reps
5
Seated Shoulder Press (Dumbbell)
3
8 reps
6
Bicep Curl (Dumbbell)
3
8 reps
7
Seated Dip (Machine)
3
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Chin-Up (Weighted)
3
3
Squat (Barbell)
3
5 reps
4
Stiff Leg Deadlift
3
8 reps
5
Seated Shoulder Press (Dumbbell)
3
8 reps
6
Bicep Curl (Dumbbell)
3
8 reps
7
Seated Dip (Machine)
3
5 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
15 reps
2
Lat Prayer
3
15 reps
3
Leg Extension
3
15 reps
4
Hamstring Curl
3
15 reps
5
Lateral Raise (Dumbbell)
3
15 reps
6
Bicep Curl (Cable)
3
15 reps
7
Overhead Tricep Extension (Cable)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
15 reps
2
Lat Prayer
3
15 reps
3
Leg Extension
3
15 reps
4
Hamstring Curl
3
15 reps
5
Lateral Raise (Dumbbell)
3
15 reps
6
Bicep Curl (Cable)
3
15 reps
7
Overhead Tricep Extension (Cable)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
15 reps
2
Lat Prayer
3
15 reps
3
Leg Extension
3
15 reps
4
Hamstring Curl
3
15 reps
5
Lateral Raise (Dumbbell)
3
15 reps
6
Bicep Curl (Cable)
3
15 reps
7
Overhead Tricep Extension (Cable)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
15 reps
2
Lat Prayer
3
15 reps
3
Leg Extension
3
15 reps
4
Hamstring Curl
3
15 reps
5
Lateral Raise (Dumbbell)
3
15 reps
6
Bicep Curl (Cable)
3
15 reps
7
Overhead Tricep Extension (Cable)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
15 reps
2
Lat Prayer
3
15 reps
3
Leg Extension
3
15 reps
4
Hamstring Curl
3
15 reps
5
Lateral Raise (Dumbbell)
3
15 reps
6
Bicep Curl (Cable)
3
15 reps
7
Overhead Tricep Extension (Cable)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
15 reps
2
Lat Prayer
3
15 reps
3
Leg Extension
3
15 reps
4
Hamstring Curl
3
15 reps
5
Lateral Raise (Dumbbell)
3
15 reps
6
Bicep Curl (Cable)
3
15 reps
7
Overhead Tricep Extension (Cable)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
15 reps
2
Lat Prayer
3
15 reps
3
Leg Extension
3
15 reps
4
Hamstring Curl
3
15 reps
5
Lateral Raise (Dumbbell)
3
15 reps
6
Bicep Curl (Cable)
3
15 reps
7
Overhead Tricep Extension (Cable)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
2
Chest Supported Row (Machine)
3
12 reps
3
Leg Press
3
12 reps
4
Split Squat (Dumbbell)
3
10 reps
5
Overhead Press (Machine)
3
12 reps
6
Bicep Curl (Machine)
3
12 reps
7
Tricep Pushdown (Stokje)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
2
Chest Supported Row (Machine)
3
12 reps
3
Leg Press
3
12 reps
4
Split Squat (Dumbbell)
3
10 reps
5
Overhead Press (Machine)
3
12 reps
6
Bicep Curl (Machine)
3
12 reps
7
Tricep Pushdown (Stokje)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
2
Chest Supported Row (Machine)
3
12 reps
3
Leg Press
3
12 reps
4
Split Squat (Dumbbell)
3
10 reps
5
Overhead Press (Machine)
3
12 reps
6
Bicep Curl (Machine)
3
12 reps
7
Tricep Pushdown (Stokje)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
2
Chest Supported Row (Machine)
3
12 reps
3
Leg Press
3
12 reps
4
Split Squat (Dumbbell)
3
10 reps
5
Overhead Press (Machine)
3
12 reps
6
Bicep Curl (Machine)
3
12 reps
7
Tricep Pushdown (Stokje)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
2
Chest Supported Row (Machine)
3
12 reps
3
Leg Press
3
12 reps
4
Split Squat (Dumbbell)
3
10 reps
5
Overhead Press (Machine)
3
12 reps
6
Bicep Curl (Machine)
3
12 reps
7
Tricep Pushdown (Stokje)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
2
Chest Supported Row (Machine)
3
12 reps
3
Leg Press
3
12 reps
4
Split Squat (Dumbbell)
3
10 reps
5
Overhead Press (Machine)
3
12 reps
6
Bicep Curl (Machine)
3
12 reps
7
Tricep Pushdown (Stokje)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
2
Chest Supported Row (Machine)
3
12 reps
3
Leg Press
3
12 reps
4
Split Squat (Dumbbell)
3
10 reps
5
Overhead Press (Machine)
3
12 reps
6
Bicep Curl (Machine)
3
12 reps
7
Tricep Pushdown (Stokje)
3
12 reps
Week 1
1 / 7 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
5 Reps
@9
2
Chin-Up (Weighted)3 Sets
3
Squat (Barbell)3 Sets
5 Reps
4
Stiff Leg Deadlift3 Sets
8 Reps
5
Seated Shoulder Press (Dumbbell)3 Sets
8 Reps
6
Bicep Curl (Dumbbell)3 Sets
8 Reps
7
Seated Dip (Machine)3 Sets
5 Reps
Day 2
1
Pec Deck (Machine)3 Sets
15 Reps
2
Lat Prayer3 Sets
15 Reps
3
Leg Extension3 Sets
15 Reps
4
Hamstring Curl3 Sets
15 Reps
5
Lateral Raise (Dumbbell)3 Sets
15 Reps
6
Bicep Curl (Cable)3 Sets
15 Reps
7
Overhead Tricep Extension (Cable)3 Sets
15 Reps
Day 3
1
Bench Press (Dumbbell)3 Sets
12 Reps
2
Chest Supported Row (Machine)3 Sets
12 Reps
3
Leg Press3 Sets
12 Reps
4
Split Squat (Dumbbell)3 Sets
10 Reps
5
Overhead Press (Machine)3 Sets
12 Reps
6
Bicep Curl (Machine)3 Sets
12 Reps
7
Tricep Pushdown (Stokje)3 Sets
12 Reps