Program Description
Lift heavy get big
Program Overview
- LevelAdvanced
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedJan 31, 2024 03:49
- Last EditedMay 07, 2024 10:20
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 10
2
Incline Bench Press (Barbell)
3
10 reps
RPE 10
3
Chest Fly (Cable)
3
15 reps
RPE 10
4
Pec Deck (Machine)
3
10 reps
RPE 10
5
Pec Fly (Dumbbell)
3
15 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
8
Skull Crusher
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 10
2
Incline Bench Press (Barbell)
3
10 reps
RPE 10
3
Chest Fly (Cable)
3
15 reps
RPE 10
4
Pec Deck (Machine)
3
10 reps
RPE 10
5
Pec Fly (Dumbbell)
3
15 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
8
Skull Crusher
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 10
2
Incline Bench Press (Barbell)
3
10 reps
RPE 10
3
Chest Fly (Cable)
3
15 reps
RPE 10
4
Pec Deck (Machine)
3
10 reps
RPE 10
5
Pec Fly (Dumbbell)
3
15 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
8
Skull Crusher
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 10
2
Incline Bench Press (Barbell)
3
10 reps
RPE 10
3
Chest Fly (Cable)
3
15 reps
RPE 10
4
Pec Deck (Machine)
3
10 reps
RPE 10
5
Pec Fly (Dumbbell)
3
15 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
8
Skull Crusher
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 10
4
Seated Row (Cable)
3
10 reps
RPE 10
5
Bicep Curl (Barbell)
3
10 reps
RPE 10
6
Preacher Curl (Barbell)
3
10 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
8
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 10
4
Seated Row (Cable)
3
10 reps
RPE 10
5
Bicep Curl (Barbell)
3
10 reps
RPE 10
6
Preacher Curl (Barbell)
3
10 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
8
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 10
4
Seated Row (Cable)
3
10 reps
RPE 10
5
Bicep Curl (Barbell)
3
10 reps
RPE 10
6
Preacher Curl (Barbell)
3
10 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
8
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 10
4
Seated Row (Cable)
3
10 reps
RPE 10
5
Bicep Curl (Barbell)
3
10 reps
RPE 10
6
Preacher Curl (Barbell)
3
10 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
8
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Hack Squat
3
10 reps
RPE 10
3
Leg Press
3
10 reps
RPE 10
4
Leg Extension
3
10 reps
RPE 10
5
Stiff Leg Deadlift
3
10 reps
RPE 10
6
Leg Curl
3
10 reps
RPE 10
7
Standing Calf Raise
3
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Hack Squat
3
10 reps
RPE 10
3
Leg Press
3
10 reps
RPE 10
4
Leg Extension
3
10 reps
RPE 10
5
Stiff Leg Deadlift
3
10 reps
RPE 10
6
Leg Curl
3
10 reps
RPE 10
7
Standing Calf Raise
3
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Hack Squat
3
10 reps
RPE 10
3
Leg Press
3
10 reps
RPE 10
4
Leg Extension
3
10 reps
RPE 10
5
Stiff Leg Deadlift
3
10 reps
RPE 10
6
Leg Curl
3
10 reps
RPE 10
7
Standing Calf Raise
3
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Hack Squat
3
10 reps
RPE 10
3
Leg Press
3
10 reps
RPE 10
4
Leg Extension
3
10 reps
RPE 10
5
Stiff Leg Deadlift
3
10 reps
RPE 10
6
Leg Curl
3
10 reps
RPE 10
7
Standing Calf Raise
3
25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6
Tricep Kickback
3
10 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6
Tricep Kickback
3
10 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6
Tricep Kickback
3
10 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6
Tricep Kickback
3
10 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
5
20 reps
RPE 10
2
Lying Leg Raise
5
20 reps
RPE 10
3
Russian Twist
5
10 reps
RPE 10
4
Abs Crunch (Weighted)
5
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
5
20 reps
RPE 10
2
Lying Leg Raise
5
20 reps
RPE 10
3
Russian Twist
5
10 reps
RPE 10
4
Abs Crunch (Weighted)
5
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
5
20 reps
RPE 10
2
Lying Leg Raise
5
20 reps
RPE 10
3
Russian Twist
5
10 reps
RPE 10
4
Abs Crunch (Weighted)
5
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
5
20 reps
RPE 10
2
Lying Leg Raise
5
20 reps
RPE 10
3
Russian Twist
5
10 reps
RPE 10
4
Abs Crunch (Weighted)
5
20 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
3 Reps
@10
2
Incline Bench Press (Barbell)3 Sets
10 Reps
@10
3
Chest Fly (Cable)3 Sets
15 Reps
@10
4
Pec Deck (Machine)3 Sets
10 Reps
@10
5
Pec Fly (Dumbbell)3 Sets
15 Reps
@7.5
6
Tricep Pushdown (Cable)3 Sets
10 Reps
@10
7
Overhead Tricep Extension (Cable)3 Sets
10 Reps
@10
8
Skull Crusher3 Sets
10 Reps
@10
Day 2
1
Lat Pulldown3 Sets
10 Reps
@10
2
Chest Supported Row (Machine)3 Sets
10 Reps
@10
3
Lat Pulldown3 Sets
10 Reps
@10
4
Seated Row (Cable)3 Sets
10 Reps
@10
5
Bicep Curl (Barbell)3 Sets
10 Reps
@10
6
Preacher Curl (Barbell)3 Sets
10 Reps
@10
7
Hammer Curl3 Sets
10 Reps
@10
8
Reverse Wrist Curl (Barbell)3 Sets
10 Reps
@10
Day 3
1
Stretching1 Set
5 mins
@6
2
Hack Squat3 Sets
10 Reps
@10
3
Leg Press3 Sets
10 Reps
@10
4
Leg Extension3 Sets
10 Reps
@10
5
Stiff Leg Deadlift3 Sets
10 Reps
@10
6
Leg Curl3 Sets
10 Reps
@10
7
Standing Calf Raise3 Sets
25 Reps
@10
Day 4
1
Lateral Raise (Cable)3 Sets
10 Reps
@10
2
Seated Shoulder Press (Dumbbell)3 Sets
10 Reps
@10
3
Lateral Raise (Dumbbell)3 Sets
10 Reps
@10
4
Overhead Tricep Extension (Cable)3 Sets
10 Reps
@10
5
Bicep Curl (Dumbbell)3 Sets
10 Reps
@10
6
Tricep Kickback3 Sets
10 Reps
@10
7
Hammer Curl3 Sets
10 Reps
@10
Day 5
1
Cable Crunch5 Sets
20 Reps
@10
2
Lying Leg Raise5 Sets
20 Reps
@10
3
Russian Twist5 Sets
10 Reps
@10
4
Abs Crunch (Weighted)5 Sets
20 Reps
@10