Program Description
Strength & Hypertrophy with emphasis on flexibility
Program Overview
- LevelNovice
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout90 minutes
- CreatedApr 26, 2024 02:55
- Last EditedMay 07, 2024 10:21
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
5 reps
RPE 6
2
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 6
3
Front Squat (Barbell)
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Split Squat (Dumbbell)
3
10 reps
RPE 6.5
6
Seated Row (Cable)
3
12 reps
RPE 7
7
Curl To Press
3
12 reps
RPE 6
8
Standing Calf Raise
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
5 reps
RPE 6
2
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 6
3
Front Squat (Barbell)
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Split Squat (Dumbbell)
3
10 reps
RPE 6.5
6
Seated Row (Cable)
3
12 reps
RPE 7
7
Curl To Press
3
12 reps
RPE 6
8
Standing Calf Raise
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
5 reps
RPE 6
2
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 6
3
Front Squat (Barbell)
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Split Squat (Dumbbell)
3
10 reps
RPE 6.5
6
Seated Row (Cable)
3
12 reps
RPE 7
7
Curl To Press
3
12 reps
RPE 6
8
Standing Calf Raise
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
5 reps
RPE 6
2
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 6
3
Front Squat (Barbell)
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Split Squat (Dumbbell)
3
10 reps
RPE 6.5
6
Seated Row (Cable)
3
12 reps
RPE 7
7
Curl To Press
3
12 reps
RPE 6
8
Standing Calf Raise
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
5 reps
RPE 6
2
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 6
3
Front Squat (Barbell)
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Split Squat (Dumbbell)
3
10 reps
RPE 6.5
6
Seated Row (Cable)
3
12 reps
RPE 7
7
Curl To Press
3
12 reps
RPE 6
8
Standing Calf Raise
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
5 reps
RPE 6
2
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 6
3
Front Squat (Barbell)
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Split Squat (Dumbbell)
3
10 reps
RPE 6.5
6
Seated Row (Cable)
3
12 reps
RPE 7
7
Curl To Press
3
12 reps
RPE 6
8
Standing Calf Raise
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
5 reps
RPE 6
2
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 6
3
Front Squat (Barbell)
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Split Squat (Dumbbell)
3
10 reps
RPE 6.5
6
Seated Row (Cable)
3
12 reps
RPE 7
7
Curl To Press
3
12 reps
RPE 6
8
Standing Calf Raise
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
5 reps
RPE 6
2
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 6
3
Front Squat (Barbell)
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Split Squat (Dumbbell)
3
10 reps
RPE 6.5
6
Seated Row (Cable)
3
12 reps
RPE 7
7
Curl To Press
3
12 reps
RPE 6
8
Standing Calf Raise
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
5 reps
RPE 6
2
Dumbbell External Rotation
2
8 reps
RPE 6
3
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 6
4
Front Raise
2
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
6
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 6
8
Goblet Squat
3
12 reps
RPE 7.5
9
Overhead Press (Dumbbell)
3
10 reps
RPE 8
10
Push Up
1
30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
5 reps
RPE 6
2
Dumbbell External Rotation
2
8 reps
RPE 6
3
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 6
4
Front Raise
2
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
6
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 6
8
Goblet Squat
3
12 reps
RPE 7.5
9
Overhead Press (Dumbbell)
3
10 reps
RPE 8
10
Push Up
1
30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
5 reps
RPE 6
2
Dumbbell External Rotation
2
8 reps
RPE 6
3
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 6
4
Front Raise
2
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
6
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 6
8
Goblet Squat
3
12 reps
RPE 7.5
9
Overhead Press (Dumbbell)
3
10 reps
RPE 8
10
Push Up
1
30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
5 reps
RPE 6
2
Dumbbell External Rotation
2
8 reps
RPE 6
3
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 6
4
Front Raise
2
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
6
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 6
8
Goblet Squat
3
12 reps
RPE 7.5
9
Overhead Press (Dumbbell)
3
10 reps
RPE 8
10
Push Up
1
30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
5 reps
RPE 6
2
Dumbbell External Rotation
2
8 reps
RPE 6
3
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 6
4
Front Raise
2
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
6
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 6
8
Goblet Squat
3
12 reps
RPE 7.5
9
Overhead Press (Dumbbell)
3
10 reps
RPE 8
10
Push Up
1
30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
5 reps
RPE 6
2
Dumbbell External Rotation
2
8 reps
RPE 6
3
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 6
4
Front Raise
2
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
6
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 6
8
Goblet Squat
3
12 reps
RPE 7.5
9
Overhead Press (Dumbbell)
3
10 reps
RPE 8
10
Push Up
1
30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
5 reps
RPE 6
2
Dumbbell External Rotation
2
8 reps
RPE 6
3
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 6
4
Front Raise
2
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
6
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 6
8
Goblet Squat
3
12 reps
RPE 7.5
9
Overhead Press (Dumbbell)
3
10 reps
RPE 8
10
Push Up
1
30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
5 reps
RPE 6
2
Dumbbell External Rotation
2
8 reps
RPE 6
3
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 6
4
Front Raise
2
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
6
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 6
8
Goblet Squat
3
12 reps
RPE 7.5
9
Overhead Press (Dumbbell)
3
10 reps
RPE 8
10
Push Up
1
30 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
5 reps
RPE 6
2
Dumbbell External Rotation
2
8 reps
RPE 6
3
Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
12 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 6
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 6
5
Lat Pulldown
3
10 reps
RPE 7
6
Hamstring Curl
3
12 reps
RPE 8
7
Hammer Curl
3
10 reps
RPE 6
8A
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
8B
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7
9
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
5 reps
RPE 6
2
Dumbbell External Rotation
2
8 reps
RPE 6
3
Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
12 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 6
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 6
5
Lat Pulldown
3
10 reps
RPE 7
6
Hamstring Curl
3
12 reps
RPE 8
7
Hammer Curl
3
10 reps
RPE 6
8A
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
8B
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7
9
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
5 reps
RPE 6
2
Dumbbell External Rotation
2
8 reps
RPE 6
3
Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
12 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 6
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 6
5
Lat Pulldown
3
10 reps
RPE 7
6
Hamstring Curl
3
12 reps
RPE 8
7
Hammer Curl
3
10 reps
RPE 6
8A
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
8B
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7
9
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
5 reps
RPE 6
2
Dumbbell External Rotation
2
8 reps
RPE 6
3
Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
12 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 6
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 6
5
Lat Pulldown
3
10 reps
RPE 7
6
Hamstring Curl
3
12 reps
RPE 8
7
Hammer Curl
3
10 reps
RPE 6
8A
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
8B
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7
9
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
5 reps
RPE 6
2
Dumbbell External Rotation
2
8 reps
RPE 6
3
Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
12 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 6
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 6
5
Lat Pulldown
3
10 reps
RPE 7
6
Hamstring Curl
3
12 reps
RPE 8
7
Hammer Curl
3
10 reps
RPE 6
8A
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
8B
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7
9
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
5 reps
RPE 6
2
Dumbbell External Rotation
2
8 reps
RPE 6
3
Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
12 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 6
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 6
5
Lat Pulldown
3
10 reps
RPE 7
6
Hamstring Curl
3
12 reps
RPE 8
7
Hammer Curl
3
10 reps
RPE 6
8A
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
8B
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7
9
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
5 reps
RPE 6
2
Dumbbell External Rotation
2
8 reps
RPE 6
3
Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
12 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 6
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 6
5
Lat Pulldown
3
10 reps
RPE 7
6
Hamstring Curl
3
12 reps
RPE 8
7
Hammer Curl
3
10 reps
RPE 6
8A
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
8B
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7
9
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
5 reps
RPE 6
2
Dumbbell External Rotation
2
8 reps
RPE 6
3
Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
12 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 6
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 6
5
Lat Pulldown
3
10 reps
RPE 7
6
Hamstring Curl
3
12 reps
RPE 8
7
Hammer Curl
3
10 reps
RPE 6
8A
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
8B
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7
9
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Good Morning2 Sets
5 Reps
@6
2
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
12 Reps
@7
@8
@8.5
@9
@6
3
Front Squat (Barbell)3 Sets
10 Reps
@7
4
Leg Extension3 Sets
10 Reps
@7
5
Split Squat (Dumbbell)3 Sets
10 Reps
@6.5
6
Seated Row (Cable)3 Sets
12 Reps
@7
7
Curl To Press3 Sets
12 Reps
@6
8
Standing Calf Raise3 Sets
10 Reps
@6
Day 2
1
Good Morning2 Sets
5 Reps
@6
2
Dumbbell External Rotation2 Sets
8 Reps
@6
3
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
12 Reps
@7
@8
@8.5
@9
@6
4
Front Raise2 Sets
12 Reps
@7
5
Lateral Raise (Dumbbell)2 Sets
12 Reps
@7
6
Incline Bench Press (Dumbbell)3 Sets
12 Reps
@7
7
V-Handle Tricep Pushdown (Cable)3 Sets
10 Reps
@6
8
Goblet Squat3 Sets
12 Reps
@7.5
9
Overhead Press (Dumbbell)3 Sets
10 Reps
@8
10
Push Up1 Set
30 Reps
Day 3
1
Good Morning2 Sets
5 Reps
@6
2
Dumbbell External Rotation2 Sets
8 Reps
@6
3
Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
12 Reps
@7
@7.5
@8
@9
@6
4
Rear Delt Fly (Dumbbell)3 Sets
10 Reps
@6
5
Lat Pulldown3 Sets
10 Reps
@7
6
Hamstring Curl3 Sets
12 Reps
@8
7
Hammer Curl3 Sets
10 Reps
@6
8A
Bicep Curl (Dumbbell)3 Sets
10 Reps
@7
8B
Reverse Bicep Curl (Dumbbell)3 Sets
10 Reps
@7
9
Single Arm Row (Dumbbell)3 Sets
10 Reps
@8