Program Description
Build muscle and gain strength during exam season
Program Overview
- LevelBeginner
- GoalBodybuilding, Powerlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedMar 06, 2024 11:12
- Last EditedSep 11, 2024 07:29
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
Romanian Deadlift (Barbell)
2
2
Overhead Press (Barbell)
3
3
Lat Pulldown
3
4
Hamstring Curl
2
5
Hammer Curl
3
6
Dip (Bodyweight)
3
7
Standing Calf Raise
3
8
Upright Row (Barbell)
3
9
Dumbbell Bench Pullover
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
12 reps
2
Bench Press (Dumbbell)
3
3
Barbell Row
3
4
Leg Extension
3
5
Standing Calf Raise
3
6
Reverse Pec Deck
3
7
Pec Deck (Machine)
3
8
French Press
3
9
Upright Row (Barbell)
3
10
Hammer Curl
3
11
Wrist Curls
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
Overhead Press (Barbell)
3
3
Lat Pulldown
3
4
Hamstring Curl
2
5
Hammer Curl
3
6
Dip (Bodyweight)
3
7
Standing Calf Raise
3
8
Upright Row (Barbell)
3
9
Dumbbell Bench Pullover
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
12 reps
2
Bench Press (Dumbbell)
3
3
Barbell Row
3
4
Leg Extension
3
5
Standing Calf Raise
3
6
Reverse Pec Deck
3
7
Pec Deck (Machine)
3
8
French Press
3
9
Upright Row (Barbell)
3
10
Hammer Curl
3
11
Wrist Curls
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
Overhead Press (Barbell)
3
3
Lat Pulldown
3
4
Hamstring Curl
2
5
Hammer Curl
3
6
Dip (Bodyweight)
3
7
Standing Calf Raise
3
8
Upright Row (Barbell)
3
9
Dumbbell Bench Pullover
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
12 reps
2
Bench Press (Dumbbell)
3
3
Barbell Row
3
4
Leg Extension
3
5
Standing Calf Raise
3
6
Reverse Pec Deck
3
7
Pec Deck (Machine)
3
8
French Press
3
9
Upright Row (Barbell)
3
10
Hammer Curl
3
11
Wrist Curls
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
Overhead Press (Barbell)
3
3
Lat Pulldown
3
4
Hamstring Curl
2
5
Hammer Curl
3
6
Dip (Bodyweight)
3
7
Standing Calf Raise
3
8
Upright Row (Barbell)
3
9
Dumbbell Bench Pullover
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
12 reps
2
Bench Press (Dumbbell)
3
3
Barbell Row
3
4
Leg Extension
3
5
Standing Calf Raise
3
6
Reverse Pec Deck
3
7
Pec Deck (Machine)
3
8
French Press
3
9
Upright Row (Barbell)
3
10
Hammer Curl
3
11
Wrist Curls
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
Overhead Press (Barbell)
3
3
Lat Pulldown
3
4
Hamstring Curl
2
5
Hammer Curl
3
6
Dip (Bodyweight)
3
7
Standing Calf Raise
3
8
Upright Row (Barbell)
3
9
Dumbbell Bench Pullover
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
12 reps
2
Bench Press (Dumbbell)
3
3
Barbell Row
3
4
Leg Extension
3
5
Standing Calf Raise
3
6
Reverse Pec Deck
3
7
Pec Deck (Machine)
3
8
French Press
3
9
Upright Row (Barbell)
3
10
Hammer Curl
3
11
Wrist Curls
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
Overhead Press (Barbell)
3
3
Lat Pulldown
3
4
Hamstring Curl
2
5
Hammer Curl
3
6
Dip (Bodyweight)
3
7
Standing Calf Raise
3
8
Upright Row (Barbell)
3
9
Dumbbell Bench Pullover
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
12 reps
2
Bench Press (Dumbbell)
3
3
Barbell Row
3
4
Leg Extension
3
5
Standing Calf Raise
3
6
Reverse Pec Deck
3
7
Pec Deck (Machine)
3
8
French Press
3
9
Upright Row (Barbell)
3
10
Hammer Curl
3
11
Wrist Curls
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
12 reps
2
Bench Press (Dumbbell)
3
3
Barbell Row
3
4
Leg Extension
3
5
Standing Calf Raise
3
6
Reverse Pec Deck
3
7
Pec Deck (Machine)
3
8
French Press
3
9
Upright Row (Barbell)
3
10
Hammer Curl
3
11
Wrist Curls
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
Overhead Press (Barbell)
3
3
Lat Pulldown
3
4
Hamstring Curl
2
5
Hammer Curl
3
6
Dip (Bodyweight)
3
7
Standing Calf Raise
3
8
Upright Row (Barbell)
3
9
Dumbbell Bench Pullover
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
12 reps
2
Bench Press (Dumbbell)
3
3
Barbell Row
3
4
Leg Extension
3
5
Standing Calf Raise
3
6
Reverse Pec Deck
3
7
Pec Deck (Machine)
3
8
French Press
3
9
Upright Row (Barbell)
3
10
Hammer Curl
3
11
Wrist Curls
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
Overhead Press (Barbell)
3
3
Lat Pulldown
3
4
Hamstring Curl
2
5
Hammer Curl
3
6
Dip (Bodyweight)
3
7
Standing Calf Raise
3
8
Upright Row (Barbell)
3
9
Dumbbell Bench Pullover
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
12 reps
2
Bench Press (Dumbbell)
3
3
Barbell Row
3
4
Leg Extension
3
5
Standing Calf Raise
3
6
Reverse Pec Deck
3
7
Pec Deck (Machine)
3
8
French Press
3
9
Upright Row (Barbell)
3
10
Hammer Curl
3
11
Wrist Curls
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
Overhead Press (Barbell)
3
3
Lat Pulldown
3
4
Hamstring Curl
2
5
Hammer Curl
3
6
Dip (Bodyweight)
3
7
Standing Calf Raise
3
8
Upright Row (Barbell)
3
9
Dumbbell Bench Pullover
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
12 reps
2
Bench Press (Dumbbell)
3
3
Barbell Row
3
4
Leg Extension
3
5
Standing Calf Raise
3
6
Reverse Pec Deck
3
7
Pec Deck (Machine)
3
8
French Press
3
9
Upright Row (Barbell)
3
10
Hammer Curl
3
11
Wrist Curls
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
Overhead Press (Barbell)
3
3
Lat Pulldown
3
4
Hamstring Curl
2
5
Hammer Curl
3
6
Dip (Bodyweight)
3
7
Standing Calf Raise
3
8
Upright Row (Barbell)
3
9
Dumbbell Bench Pullover
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
12 reps
2
Bench Press (Dumbbell)
3
3
Barbell Row
3
4
Leg Extension
3
5
Standing Calf Raise
3
6
Reverse Pec Deck
3
7
Pec Deck (Machine)
3
8
French Press
3
9
Upright Row (Barbell)
3
10
Hammer Curl
3
11
Wrist Curls
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
Overhead Press (Barbell)
3
3
Lat Pulldown
3
4
Hamstring Curl
2
5
Hammer Curl
3
6
Dip (Bodyweight)
3
7
Standing Calf Raise
3
8
Upright Row (Barbell)
3
9
Dumbbell Bench Pullover
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
12 reps
2
Bench Press (Dumbbell)
3
3
Barbell Row
3
4
Leg Extension
3
5
Standing Calf Raise
3
6
Reverse Pec Deck
3
7
Pec Deck (Machine)
3
8
French Press
3
9
Upright Row (Barbell)
3
10
Hammer Curl
3
11
Wrist Curls
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
Overhead Press (Barbell)
3
3
Lat Pulldown
3
4
Hamstring Curl
2
5
Hammer Curl
3
6
Dip (Bodyweight)
3
7
Standing Calf Raise
3
8
Upright Row (Barbell)
3
9
Dumbbell Bench Pullover
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
Overhead Press (Barbell)
3
3
Lat Pulldown
3
4
Hamstring Curl
2
5
Hammer Curl
3
6
Dip (Bodyweight)
3
7
Standing Calf Raise
3
8
Upright Row (Barbell)
3
9
Dumbbell Bench Pullover
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
12 reps
2
Bench Press (Dumbbell)
3
3
Barbell Row
3
4
Leg Extension
3
5
Standing Calf Raise
3
6
Reverse Pec Deck
3
7
Pec Deck (Machine)
3
8
French Press
3
9
Upright Row (Barbell)
3
10
Hammer Curl
3
11
Wrist Curls
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
Overhead Press (Barbell)
3
3
Lat Pulldown
3
4
Hamstring Curl
2
5
Hammer Curl
3
6
Dip (Bodyweight)
3
7
Standing Calf Raise
3
8
Upright Row (Barbell)
3
9
Dumbbell Bench Pullover
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
12 reps
2
Bench Press (Dumbbell)
3
3
Barbell Row
3
4
Leg Extension
3
5
Standing Calf Raise
3
6
Reverse Pec Deck
3
7
Pec Deck (Machine)
3
8
French Press
3
9
Upright Row (Barbell)
3
10
Hammer Curl
3
11
Wrist Curls
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
Overhead Press (Barbell)
3
3
Lat Pulldown
3
4
Hamstring Curl
2
5
Hammer Curl
3
6
Dip (Bodyweight)
3
7
Standing Calf Raise
3
8
Upright Row (Barbell)
3
9
Dumbbell Bench Pullover
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
12 reps
2
Bench Press (Dumbbell)
3
3
Barbell Row
3
4
Leg Extension
3
5
Standing Calf Raise
3
6
Reverse Pec Deck
3
7
Pec Deck (Machine)
3
8
French Press
3
9
Upright Row (Barbell)
3
10
Hammer Curl
3
11
Wrist Curls
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
Overhead Press (Barbell)
3
3
Lat Pulldown
3
4
Hamstring Curl
2
5
Hammer Curl
3
6
Dip (Bodyweight)
3
7
Standing Calf Raise
3
8
Upright Row (Barbell)
3
9
Dumbbell Bench Pullover
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
12 reps
2
Bench Press (Dumbbell)
3
3
Barbell Row
3
4
Leg Extension
3
5
Standing Calf Raise
3
6
Reverse Pec Deck
3
7
Pec Deck (Machine)
3
8
French Press
3
9
Upright Row (Barbell)
3
10
Hammer Curl
3
11
Wrist Curls
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
Overhead Press (Barbell)
3
3
Lat Pulldown
3
4
Hamstring Curl
2
5
Hammer Curl
3
6
Dip (Bodyweight)
3
7
Standing Calf Raise
3
8
Upright Row (Barbell)
3
9
Dumbbell Bench Pullover
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
12 reps
2
Bench Press (Dumbbell)
3
3
Barbell Row
3
4
Leg Extension
3
5
Standing Calf Raise
3
6
Reverse Pec Deck
3
7
Pec Deck (Machine)
3
8
French Press
3
9
Upright Row (Barbell)
3
10
Hammer Curl
3
11
Wrist Curls
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
Overhead Press (Barbell)
3
3
Lat Pulldown
3
4
Hamstring Curl
2
5
Hammer Curl
3
6
Dip (Bodyweight)
3
7
Standing Calf Raise
3
8
Upright Row (Barbell)
3
9
Dumbbell Bench Pullover
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
12 reps
2
Bench Press (Dumbbell)
3
3
Barbell Row
3
4
Leg Extension
3
5
Standing Calf Raise
3
6
Reverse Pec Deck
3
7
Pec Deck (Machine)
3
8
French Press
3
9
Upright Row (Barbell)
3
10
Hammer Curl
3
11
Wrist Curls
3
Week 1
1 / 12 Weeks
Day 3
1
Romanian Deadlift (Barbell)2 Sets
2
Overhead Press (Barbell)3 Sets
3
Lat Pulldown3 Sets
4
Hamstring Curl2 Sets
5
Hammer Curl3 Sets
6
Dip (Bodyweight)3 Sets
7
Standing Calf Raise3 Sets
8
Upright Row (Barbell)3 Sets
9
Dumbbell Bench Pullover3 Sets
Day 1
1
Romanian Deadlift (Barbell)2 Sets
2
Overhead Press (Barbell)3 Sets
3
Lat Pulldown3 Sets
4
Hamstring Curl2 Sets
5
Hammer Curl3 Sets
6
Dip (Bodyweight)3 Sets
7
Standing Calf Raise3 Sets
8
Upright Row (Barbell)3 Sets
9
Dumbbell Bench Pullover3 Sets
Day 2
1
Squat (Barbell)3 Sets
1 Set
5 Reps
12 Reps
2
Bench Press (Dumbbell)3 Sets
3
Barbell Row3 Sets
4
Leg Extension3 Sets
5
Standing Calf Raise3 Sets
6
Reverse Pec Deck3 Sets
7
Pec Deck (Machine)3 Sets
8
French Press3 Sets
9
Upright Row (Barbell)3 Sets
10
Hammer Curl3 Sets
11
Wrist Curls3 Sets