Program Description
Basic but simple
Program Overview
- LevelIntermediate
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedFeb 24, 2024 04:29
- Last EditedMay 07, 2024 10:37
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Tricep Rope Push Down (Cable)
3
12 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Tricep Rope Push Down (Cable)
3
12 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Tricep Rope Push Down (Cable)
3
12 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Tricep Rope Push Down (Cable)
3
12 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Tricep Rope Push Down (Cable)
3
12 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Tricep Rope Push Down (Cable)
3
12 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Tricep Rope Push Down (Cable)
3
12 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Tricep Rope Push Down (Cable)
3
12 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Tricep Rope Push Down (Cable)
3
12 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Tricep Rope Push Down (Cable)
3
12 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Tricep Rope Push Down (Cable)
3
12 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Tricep Rope Push Down (Cable)
3
12 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Dip (Weighted)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Chest Press (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Dip (Weighted)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Chest Press (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Dip (Weighted)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Chest Press (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Dip (Weighted)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Chest Press (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Dip (Weighted)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Chest Press (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Dip (Weighted)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Chest Press (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Dip (Weighted)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Chest Press (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Dip (Weighted)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Chest Press (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Dip (Weighted)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Chest Press (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Dip (Weighted)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Chest Press (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Dip (Weighted)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Chest Press (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Dip (Weighted)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Chest Press (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Overhead Press (Barbell)
3
8 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Overhead Press (Barbell)
3
8 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Overhead Press (Barbell)
3
8 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Overhead Press (Barbell)
3
8 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Overhead Press (Barbell)
3
8 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Overhead Press (Barbell)
3
8 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Overhead Press (Barbell)
3
8 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Overhead Press (Barbell)
3
8 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Overhead Press (Barbell)
3
8 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Overhead Press (Barbell)
3
8 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Overhead Press (Barbell)
3
8 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Overhead Press (Barbell)
3
8 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)3 Sets
8 Reps
-
2
Hack Squat3 Sets
8 Reps
-
3
Leg Curl3 Sets
12 Reps
-
4
Leg Extension3 Sets
12 Reps
-
5
Seated Calf Raise4 Sets
12 Reps
-
Day 3
1
Squat (Barbell)3 Sets
8 Reps
-
2
Hack Squat3 Sets
8 Reps
-
3
Leg Curl3 Sets
12 Reps
-
4
Leg Extension3 Sets
12 Reps
-
5
Seated Calf Raise4 Sets
12 Reps
-
Day 4
1
Incline Bench Press (Barbell)3 Sets
8 Reps
-
2
Chest Fly (Machine)3 Sets
12 Reps
-
3
Chin-Up (Bodyweight)3 Sets
10 Reps
-
4
Dip (Weighted)3 Sets
12 Reps
-
5
Lateral Raise (Dumbbell)3 Sets
10 Reps
-
6
Chest Press (Machine)3 Sets
10 Reps
-
Day 5
1
Lat Pulldown3 Sets
8 Reps
-
2
Seated Row (Cable)3 Sets
10 Reps
-
3
Face Pull3 Sets
15 Reps
-
4
Overhead Press (Barbell)3 Sets
8 Reps
-
5
Bicep Curl (Cable)3 Sets
12 Reps
-
6
Tricep Rope Push Down (Cable)3 Sets
12 Reps
-
Day 2
1
Overhead Press (Barbell)3 Sets
8 Reps
-
2
Tricep Rope Push Down (Cable)3 Sets
12 Reps
-
3
Bicep Curl (Cable)3 Sets
12 Reps
-
4
Chest Press (Machine)3 Sets
10 Reps
-
5
Pull-Up (Bodyweight)3 Sets
10 Reps
-