Program Description
Strength with some endurance.
Program Overview
- LevelNovice
- GoalPowerbuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout100 minutes
- CreatedJun 21, 2024 08:01
- Last EditedJul 30, 2024 02:38
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Paused)
5
6 reps
RPE 8
3
Incline Bench Press (Barbell)
5
6 reps
RPE 8
4
Pec Fly (Dumbbell)
5
8 reps
RPE 8
5
Cable Crossover
5
8 reps
RPE 8
6
Landmine Twist
5
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Paused)
5
6 reps
RPE 8
3
Incline Bench Press (Barbell)
5
6 reps
RPE 8
4
Pec Fly (Dumbbell)
5
8 reps
RPE 8
5
Cable Crossover
5
8 reps
RPE 8
6
Landmine Twist
5
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Paused)
5
6 reps
RPE 8
3
Incline Bench Press (Barbell)
5
6 reps
RPE 8
4
Pec Fly (Dumbbell)
5
8 reps
RPE 8
5
Cable Crossover
5
8 reps
RPE 8
6
Landmine Twist
5
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Paused)
5
6 reps
RPE 8
3
Incline Bench Press (Barbell)
5
6 reps
RPE 8
4
Pec Fly (Dumbbell)
5
8 reps
RPE 8
5
Cable Crossover
5
8 reps
RPE 8
6
Landmine Twist
5
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Paused)
5
6 reps
RPE 8
3
Incline Bench Press (Barbell)
5
6 reps
RPE 8
4
Pec Fly (Dumbbell)
5
8 reps
RPE 8
5
Cable Crossover
5
8 reps
RPE 8
6
Landmine Twist
5
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Paused)
5
6 reps
RPE 8
3
Incline Bench Press (Barbell)
5
6 reps
RPE 8
4
Pec Fly (Dumbbell)
5
8 reps
RPE 8
5
Cable Crossover
5
8 reps
RPE 8
6
Landmine Twist
5
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Paused)
5
6 reps
RPE 8
3
Incline Bench Press (Barbell)
5
6 reps
RPE 8
4
Pec Fly (Dumbbell)
5
8 reps
RPE 8
5
Cable Crossover
5
8 reps
RPE 8
6
Landmine Twist
5
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Paused)
5
6 reps
RPE 8
3
Incline Bench Press (Barbell)
5
6 reps
RPE 8
4
Pec Fly (Dumbbell)
5
8 reps
RPE 8
5
Cable Crossover
5
8 reps
RPE 8
6
Landmine Twist
5
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Paused)
5
6 reps
RPE 8
3
Incline Bench Press (Barbell)
5
6 reps
RPE 8
4
Pec Fly (Dumbbell)
5
8 reps
RPE 8
5
Cable Crossover
5
8 reps
RPE 8
6
Landmine Twist
5
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Paused)
5
6 reps
RPE 8
3
Incline Bench Press (Barbell)
5
6 reps
RPE 8
4
Pec Fly (Dumbbell)
5
8 reps
RPE 8
5
Cable Crossover
5
8 reps
RPE 8
6
Landmine Twist
5
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Lat Pulldown
5
8 reps
RPE 8
3
Bent Over Row (Barbell)
5
8 reps
RPE 8
4
T-Bar Row
5
8 reps
RPE 8
5
Kroc Row
5
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Lat Pulldown
5
8 reps
RPE 8
3
Bent Over Row (Barbell)
5
8 reps
RPE 8
4
T-Bar Row
5
8 reps
RPE 8
5
Kroc Row
5
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Lat Pulldown
5
8 reps
RPE 8
3
Bent Over Row (Barbell)
5
8 reps
RPE 8
4
T-Bar Row
5
8 reps
RPE 8
5
Kroc Row
5
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Lat Pulldown
5
8 reps
RPE 8
3
Bent Over Row (Barbell)
5
8 reps
RPE 8
4
T-Bar Row
5
8 reps
RPE 8
5
Kroc Row
5
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Lat Pulldown
5
8 reps
RPE 8
3
Bent Over Row (Barbell)
5
8 reps
RPE 8
4
T-Bar Row
5
8 reps
RPE 8
5
Kroc Row
5
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Lat Pulldown
5
8 reps
RPE 8
3
Bent Over Row (Barbell)
5
8 reps
RPE 8
4
T-Bar Row
5
8 reps
RPE 8
5
Kroc Row
5
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Lat Pulldown
5
8 reps
RPE 8
3
Bent Over Row (Barbell)
5
8 reps
RPE 8
4
T-Bar Row
5
8 reps
RPE 8
5
Kroc Row
5
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Lat Pulldown
5
8 reps
RPE 8
3
Bent Over Row (Barbell)
5
8 reps
RPE 8
4
T-Bar Row
5
8 reps
RPE 8
5
Kroc Row
5
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Lat Pulldown
5
8 reps
RPE 8
3
Bent Over Row (Barbell)
5
8 reps
RPE 8
4
T-Bar Row
5
8 reps
RPE 8
5
Kroc Row
5
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Lat Pulldown
5
8 reps
RPE 8
3
Bent Over Row (Barbell)
5
8 reps
RPE 8
4
T-Bar Row
5
8 reps
RPE 8
5
Kroc Row
5
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
5
8 reps
RPE 7
2
Tricep Pushdown (Cable)
5
8 reps
RPE 7
3
Bicep Curl (Barbell)
5
8 reps
RPE 7
4
Skull Crusher
4
8 reps
RPE 7
5
Hammer Curl
4
8 reps
RPE 7
6
Hanging Leg Raise
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
8 reps
RPE 8
2
Tricep Pushdown (Cable)
5
8 reps
RPE 7
3
Reverse Bicep Curl (EZ Bar)
5
8 reps
RPE 8
4
Skull Crusher
5
8 reps
RPE 7
5
Hammer Curl
5
8 reps
RPE 7
6
Hanging Leg Raise
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
5
8 reps
RPE 7
2
Tricep Pushdown (Cable)
5
8 reps
RPE 7
3
Bicep Curl (Barbell)
5
8 reps
RPE 7
4
Skull Crusher
4
8 reps
RPE 7
5
Hammer Curl
4
8 reps
RPE 7
6
Hanging Leg Raise
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
5
8 reps
RPE 7
2
Tricep Pushdown (Cable)
5
8 reps
RPE 7
3
Bicep Curl (Barbell)
5
8 reps
RPE 7
4
Skull Crusher
4
8 reps
RPE 7
5
Hammer Curl
4
8 reps
RPE 7
6
Hanging Leg Raise
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
5
8 reps
RPE 7
2
Tricep Pushdown (Cable)
5
8 reps
RPE 7
3
Bicep Curl (Barbell)
5
8 reps
RPE 7
4
Skull Crusher
4
8 reps
RPE 7
5
Hammer Curl
4
8 reps
RPE 7
6
Hanging Leg Raise
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
5
8 reps
RPE 7
2
Tricep Pushdown (Cable)
5
8 reps
RPE 7
3
Bicep Curl (Barbell)
5
8 reps
RPE 7
4
Skull Crusher
4
8 reps
RPE 7
5
Hammer Curl
4
8 reps
RPE 7
6
Hanging Leg Raise
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
5
8 reps
RPE 7
2
Tricep Pushdown (Cable)
5
8 reps
RPE 7
3
Bicep Curl (Barbell)
5
8 reps
RPE 7
4
Skull Crusher
4
8 reps
RPE 7
5
Hammer Curl
4
8 reps
RPE 7
6
Hanging Leg Raise
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
5
8 reps
RPE 7
2
Tricep Pushdown (Cable)
5
8 reps
RPE 7
3
Bicep Curl (Barbell)
5
8 reps
RPE 7
4
Skull Crusher
4
8 reps
RPE 7
5
Hammer Curl
4
8 reps
RPE 7
6
Hanging Leg Raise
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
5
8 reps
RPE 7
2
Tricep Pushdown (Cable)
5
8 reps
RPE 7
3
Bicep Curl (Barbell)
5
8 reps
RPE 7
4
Skull Crusher
4
8 reps
RPE 7
5
Hammer Curl
4
8 reps
RPE 7
6
Hanging Leg Raise
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
5
8 reps
RPE 7
2
Tricep Pushdown (Cable)
5
8 reps
RPE 7
3
Bicep Curl (Barbell)
5
8 reps
RPE 7
4
Skull Crusher
4
8 reps
RPE 7
5
Hammer Curl
4
8 reps
RPE 7
6
Hanging Leg Raise
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
75%
2
Standing Behind Neck Shoulder Press (Barbell)
5
6 reps
RPE 8
3
Standing pin Press
5
6 reps
RPE 8
4
Lateral Raise (Dumbbell)
5
8 reps
RPE 8
5
Rear Delt Fly (Machine)
4
8 reps
RPE 8
6
Ab Wheel
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
75%
2
Standing Behind Neck Shoulder Press (Barbell)
5
6 reps
RPE 8
3
Standing pin Press
5
6 reps
RPE 8
4
Lateral Raise (Dumbbell)
5
8 reps
RPE 8
5
Rear Delt Fly (Machine)
5
8 reps
RPE 8
6
Ab Wheel
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
75%
2
Standing Behind Neck Shoulder Press (Barbell)
5
6 reps
RPE 8
3
Standing pin Press
5
6 reps
RPE 8
4
Lateral Raise (Dumbbell)
5
8 reps
RPE 8
5
Rear Delt Fly (Machine)
4
8 reps
RPE 8
6
Ab Wheel
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
75%
2
Standing Behind Neck Shoulder Press (Barbell)
5
6 reps
RPE 8
3
Standing pin Press
5
6 reps
RPE 8
4
Lateral Raise (Dumbbell)
5
8 reps
RPE 8
5
Rear Delt Fly (Machine)
4
8 reps
RPE 8
6
Ab Wheel
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
75%
2
Standing Behind Neck Shoulder Press (Barbell)
5
6 reps
RPE 8
3
Standing pin Press
5
6 reps
RPE 8
4
Lateral Raise (Dumbbell)
5
8 reps
RPE 8
5
Rear Delt Fly (Machine)
4
8 reps
RPE 8
6
Ab Wheel
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
75%
2
Standing Behind Neck Shoulder Press (Barbell)
5
6 reps
RPE 8
3
Standing pin Press
5
6 reps
RPE 8
4
Lateral Raise (Dumbbell)
5
8 reps
RPE 8
5
Rear Delt Fly (Machine)
4
8 reps
RPE 8
6
Ab Wheel
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
75%
2
Standing Behind Neck Shoulder Press (Barbell)
5
6 reps
RPE 8
3
Standing pin Press
5
6 reps
RPE 8
4
Lateral Raise (Dumbbell)
5
8 reps
RPE 8
5
Rear Delt Fly (Machine)
4
8 reps
RPE 8
6
Ab Wheel
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
75%
2
Standing Behind Neck Shoulder Press (Barbell)
5
6 reps
RPE 8
3
Standing pin Press
5
6 reps
RPE 8
4
Lateral Raise (Dumbbell)
5
8 reps
RPE 8
5
Rear Delt Fly (Machine)
4
8 reps
RPE 8
6
Ab Wheel
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
75%
2
Standing Behind Neck Shoulder Press (Barbell)
5
6 reps
RPE 8
3
Standing pin Press
5
6 reps
RPE 8
4
Lateral Raise (Dumbbell)
5
8 reps
RPE 8
5
Rear Delt Fly (Machine)
4
8 reps
RPE 8
6
Ab Wheel
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
75%
2
Standing Behind Neck Shoulder Press (Barbell)
5
6 reps
RPE 8
3
Standing pin Press
5
6 reps
RPE 8
4
Lateral Raise (Dumbbell)
5
8 reps
RPE 8
5
Rear Delt Fly (Machine)
4
8 reps
RPE 8
6
Ab Wheel
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2A
Standing Calf Raise
5
8 reps
RPE 8
3
Front Squat (Barbell)
5
5 reps
RPE 8
4
Romanian Deadlift (Barbell)
5
8 reps
RPE 8
5
Leg Extension
5
8 reps
RPE 8
6
Hamstring Curl
5
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2A
Standing Calf Raise
5
8 reps
RPE 8
3
Front Squat (Barbell)
5
6 reps
RPE 8
4
Romanian Deadlift (Barbell)
5
8 reps
RPE 8
5
Leg Extension
5
8 reps
RPE 8
6
Hamstring Curl
5
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2A
Standing Calf Raise
5
8 reps
RPE 8
3
Front Squat (Barbell)
5
5 reps
RPE 8
4
Romanian Deadlift (Barbell)
5
8 reps
RPE 8
5
Leg Extension
5
8 reps
RPE 8
6
Hamstring Curl
5
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2A
Standing Calf Raise
5
8 reps
RPE 8
3
Front Squat (Barbell)
5
5 reps
RPE 8
4
Romanian Deadlift (Barbell)
5
8 reps
RPE 8
5
Leg Extension
5
8 reps
RPE 8
6
Hamstring Curl
5
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2A
Standing Calf Raise
5
8 reps
RPE 8
3
Front Squat (Barbell)
5
5 reps
RPE 8
4
Romanian Deadlift (Barbell)
5
8 reps
RPE 8
5
Leg Extension
5
8 reps
RPE 8
6
Hamstring Curl
5
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2A
Standing Calf Raise
5
8 reps
RPE 8
3
Front Squat (Barbell)
5
5 reps
RPE 8
4
Romanian Deadlift (Barbell)
5
8 reps
RPE 8
5
Leg Extension
5
8 reps
RPE 8
6
Hamstring Curl
5
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2A
Standing Calf Raise
5
8 reps
RPE 8
3
Front Squat (Barbell)
5
5 reps
RPE 8
4
Romanian Deadlift (Barbell)
5
8 reps
RPE 8
5
Leg Extension
5
8 reps
RPE 8
6
Hamstring Curl
5
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2A
Standing Calf Raise
5
8 reps
RPE 8
3
Front Squat (Barbell)
5
5 reps
RPE 8
4
Romanian Deadlift (Barbell)
5
8 reps
RPE 8
5
Leg Extension
5
8 reps
RPE 8
6
Hamstring Curl
5
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2A
Standing Calf Raise
5
8 reps
RPE 8
3
Front Squat (Barbell)
5
5 reps
RPE 8
4
Romanian Deadlift (Barbell)
5
8 reps
RPE 8
5
Leg Extension
5
8 reps
RPE 8
6
Hamstring Curl
5
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2A
Standing Calf Raise
5
8 reps
RPE 8
3
Front Squat (Barbell)
5
5 reps
RPE 8
4
Romanian Deadlift (Barbell)
5
8 reps
RPE 8
5
Leg Extension
5
8 reps
RPE 8
6
Hamstring Curl
5
8 reps
RPE 8
Week 1
1 / 10 Weeks
Day 4
1
Overhead Press (Barbell)5 Sets
5 Reps
75%
2
Standing Behind Neck Shoulder Press (Barbell)5 Sets
6 Reps
@8
3
Standing pin Press5 Sets
6 Reps
@8
4
Lateral Raise (Dumbbell)5 Sets
8 Reps
@8
5
Rear Delt Fly (Machine)4 Sets
8 Reps
@8
6
Ab Wheel4 Sets
10 Reps
@8
Day 2
1
Deadlift (Barbell)5 Sets
5 Reps
75%
2
Lat Pulldown5 Sets
8 Reps
@8
3
Bent Over Row (Barbell)5 Sets
8 Reps
@8
4
T-Bar Row5 Sets
8 Reps
@8
5
Kroc Row5 Sets
8 Reps
@8
Day 5
1
Squat (Barbell)5 Sets
5 Reps
75%
2A
Standing Calf Raise5 Sets
8 Reps
@8
3
Front Squat (Barbell)5 Sets
5 Reps
@8
4
Romanian Deadlift (Barbell)5 Sets
8 Reps
@8
5
Leg Extension5 Sets
8 Reps
@8
6
Hamstring Curl5 Sets
8 Reps
@8
Day 3
1
Reverse Bicep Curl (EZ Bar)5 Sets
8 Reps
@7
2
Tricep Pushdown (Cable)5 Sets
8 Reps
@7
3
Bicep Curl (Barbell)5 Sets
8 Reps
@7
4
Skull Crusher4 Sets
8 Reps
@7
5
Hammer Curl4 Sets
8 Reps
@7
6
Hanging Leg Raise5 Sets
10 Reps
@8
Day 1
1
Bench Press (Barbell)5 Sets
5 Reps
75%
2
Bench Press (Paused)5 Sets
6 Reps
@8
3
Incline Bench Press (Barbell)5 Sets
6 Reps
@8
4
Pec Fly (Dumbbell)5 Sets
8 Reps
@8
5
Cable Crossover5 Sets
8 Reps
@8
6
Landmine Twist5 Sets
10 Reps
@7