Program Description
-Gain size and strength -Neglect Calves - Watch Old School Bodybuilding motivation videos Rest between days 4&5 and rest between 5&1
Program Overview
- LevelNovice
- GoalBodybuilding, Powerbuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout50 minutes
- CreatedJan 05, 2024 11:37
- Last EditedJun 18, 2025 12:16

Summary
Unleash your potential with the "GOT JUICE?" workout program, a comprehensive 8-week journey designed to build strength and muscle through a structured 5-day-a-week regimen. Each session targets key muscle groups with a blend of barbell, dumbbell, and machine exercises, ensuring a balanced approach to fitness. Expect to master compound lifts like the Barbell Squat and Bent Over Row while sculpting your physique with targeted isolation movements. Get ready to elevate your training and transform your body!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
9
8-15 reps
RPE 10
4
Tricep Extension (Barbell)
3
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
4
Tricep Extension (Barbell)
3
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
4
Tricep Extension (Barbell)
3
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
4
Tricep Extension (Barbell)
3
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
4
Tricep Extension (Barbell)
3
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
4
Tricep Extension (Barbell)
3
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
4
Tricep Extension (Barbell)
3
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
4
Tricep Extension (Barbell)
3
6-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
3-6 reps
RPE 8
2
Lat Pulldown
4
8-12 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
4
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
3-6 reps
RPE 8
2
Lat Pulldown
4
8-12 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
4
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
3-6 reps
RPE 8
2
Lat Pulldown
4
8-12 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
4
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
3-6 reps
RPE 8
2
Lat Pulldown
4
8-12 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
4
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
3-6 reps
RPE 8
2
Lat Pulldown
4
8-12 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
4
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
3-6 reps
RPE 8
2
Lat Pulldown
4
8-12 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
4
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
3-6 reps
RPE 8
2
Lat Pulldown
4
8-12 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
4
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
3-6 reps
RPE 8
2
Lat Pulldown
4
8-12 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
4
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 8.5
2
Stiff Leg Deadlift
3
6-12 reps
RPE 8
3
Leg Extension
4
8-12 reps
RPE 9
4
Lying Leg Curl
4
6-10 reps
RPE 8.5
5
Standing Calf Raise
5
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 8.5
2
Stiff Leg Deadlift
3
6-12 reps
RPE 8
3
Leg Extension
4
8-12 reps
RPE 9
4
Lying Leg Curl
4
6-10 reps
RPE 8.5
5
Standing Calf Raise
5
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 8.5
2
Stiff Leg Deadlift
3
6-12 reps
RPE 8
3
Leg Extension
4
8-12 reps
RPE 9
4
Lying Leg Curl
4
6-10 reps
RPE 8.5
5
Standing Calf Raise
5
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 8.5
2
Stiff Leg Deadlift
3
6-12 reps
RPE 8
3
Leg Extension
4
8-12 reps
RPE 9
4
Lying Leg Curl
4
6-10 reps
RPE 8.5
5
Standing Calf Raise
5
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 8.5
2
Stiff Leg Deadlift
3
6-12 reps
RPE 8
3
Leg Extension
4
8-12 reps
RPE 9
4
Lying Leg Curl
4
6-10 reps
RPE 8.5
5
Standing Calf Raise
5
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 8.5
2
Stiff Leg Deadlift
3
6-12 reps
RPE 8
3
Leg Extension
4
8-12 reps
RPE 9
4
Lying Leg Curl
4
6-10 reps
RPE 8.5
5
Standing Calf Raise
5
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 8.5
2
Stiff Leg Deadlift
3
6-12 reps
RPE 8
3
Leg Extension
4
8-12 reps
RPE 9
4
Lying Leg Curl
4
6-10 reps
RPE 8.5
5
Standing Calf Raise
5
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 8.5
2
Stiff Leg Deadlift
3
6-12 reps
RPE 8
3
Leg Extension
4
8-12 reps
RPE 9
4
Lying Leg Curl
4
6-10 reps
RPE 8.5
5
Standing Calf Raise
5
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
-
2
Bicep Curl (Cable)
4
8-20 reps
-
3
Tricep Pushdown (Cable)
4
8-20 reps
-
4
Monastery Tricep Extension
3
6-12 reps
-
5
Spider Curl
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
6
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
-
2
Bicep Curl (Cable)
4
8-20 reps
-
3
Tricep Pushdown (Cable)
4
8-20 reps
-
4
Monastery Tricep Extension
3
6-12 reps
-
5
Spider Curl
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
6
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
-
2
Bicep Curl (Cable)
4
8-20 reps
-
3
Tricep Pushdown (Cable)
4
8-20 reps
-
4
Monastery Tricep Extension
3
6-12 reps
-
5
Spider Curl
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
6
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
-
2
Bicep Curl (Cable)
4
8-20 reps
-
3
Tricep Pushdown (Cable)
4
8-20 reps
-
4
Monastery Tricep Extension
3
6-12 reps
-
5
Spider Curl
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
6
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
-
2
Bicep Curl (Cable)
4
8-20 reps
-
3
Tricep Pushdown (Cable)
4
8-20 reps
-
4
Monastery Tricep Extension
3
6-12 reps
-
5
Spider Curl
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
6
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
-
2
Bicep Curl (Cable)
4
8-20 reps
-
3
Tricep Pushdown (Cable)
4
8-20 reps
-
4
Monastery Tricep Extension
3
6-12 reps
-
5
Spider Curl
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
6
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
-
2
Bicep Curl (Cable)
4
8-20 reps
-
3
Tricep Pushdown (Cable)
4
8-20 reps
-
4
Monastery Tricep Extension
3
6-12 reps
-
5
Spider Curl
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
6
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
-
2
Bicep Curl (Cable)
4
8-20 reps
-
3
Tricep Pushdown (Cable)
4
8-20 reps
-
4
Monastery Tricep Extension
3
6-12 reps
-
5
Spider Curl
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
6
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3-5 reps
3-5 reps
RPE 8
-
2
Dip (Weighted)
4
8-12 reps
RPE 8.5
3
Chin-Up (Weighted)
4
6-12 reps
-
4
Leg Press
3
12-15 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
6
Chest Fly (Machine)
2
50+ reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3-5 reps
3-5 reps
RPE 8
-
2
Dip (Weighted)
4
8-12 reps
RPE 8.5
3
Chin-Up (Weighted)
4
6-12 reps
-
4
Leg Press
3
12-15 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
6
Chest Fly (Machine)
2
50+ reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3-5 reps
3-5 reps
RPE 8
-
2
Dip (Weighted)
4
8-12 reps
RPE 8.5
3
Chin-Up (Weighted)
4
6-12 reps
-
4
Leg Press
3
12-15 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
6
Chest Fly (Machine)
2
50+ reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3-5 reps
3-5 reps
RPE 8
-
2
Dip (Weighted)
4
8-12 reps
RPE 8.5
3
Chin-Up (Weighted)
4
6-12 reps
-
4
Leg Press
3
12-15 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
6
Chest Fly (Machine)
2
50+ reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3-5 reps
3-5 reps
RPE 8
-
2
Dip (Weighted)
4
8-12 reps
RPE 8.5
3
Chin-Up (Weighted)
4
6-12 reps
-
4
Leg Press
3
12-15 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
6
Chest Fly (Machine)
2
50+ reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3-5 reps
3-5 reps
RPE 8
-
2
Dip (Weighted)
4
8-12 reps
RPE 8.5
3
Chin-Up (Weighted)
4
6-12 reps
-
4
Leg Press
3
12-15 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
6
Chest Fly (Machine)
2
50+ reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3-5 reps
3-5 reps
RPE 8
-
2
Dip (Weighted)
4
8-12 reps
RPE 8.5
3
Chin-Up (Weighted)
4
6-12 reps
-
4
Leg Press
3
12-15 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
6
Chest Fly (Machine)
2
50+ reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3-5 reps
3-5 reps
RPE 8
-
2
Dip (Weighted)
4
8-12 reps
RPE 8.5
3
Chin-Up (Weighted)
4
6-12 reps
-
4
Leg Press
3
12-15 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
6
Chest Fly (Machine)
2
50+ reps
-
Week 1
1 / 8 Weeks
Day 2
1
Bent Over Row (Barbell)4 Sets
3-6 Reps
@8
2
Lat Pulldown4 Sets
8-12 Reps
@8
3
Rear Delt Fly (Dumbbell)4 Sets
12-15 Reps
@10
4
Incline Curl (Dumbbell)4 Sets
8-12 Reps
@9
Day 3
1
Squat (Barbell)4 Sets
3-5 Reps
@8.5
2
Stiff Leg Deadlift3 Sets
6-12 Reps
@8
3
Leg Extension4 Sets
8-12 Reps
@9
4
Lying Leg Curl4 Sets
6-10 Reps
@8.5
5
Standing Calf Raise5 Sets
15 Reps
@8.5
Day 4
1
Overhead Press (Barbell)4 Sets
5-8 Reps
-
2
Bicep Curl (Cable)4 Sets
8-20 Reps
-
3
Tricep Pushdown (Cable)4 Sets
8-20 Reps
-
4
Monastery Tricep Extension3 Sets
6-12 Reps
-
5
Spider Curl3 Sets
8-12 Reps
-
6
Lateral Raise (Dumbbell)6 Sets
8-15 Reps
@10
Day 1
1
Bench Press (Barbell)4 Sets
3-5 Reps
@9
2
Incline Bench Press (Dumbbell)4 Sets
6-10 Reps
@9
3
Lateral Raise (Dumbbell)9 Sets
8-15 Reps
@10
4
Tricep Extension (Barbell)3 Sets
6-12 Reps
@9
Day 5
1
Deadlift (Barbell)1 Set
3 Sets
3-5 Reps
3-5 Reps
@8
-
2
Dip (Weighted)4 Sets
8-12 Reps
@8.5
3
Chin-Up (Weighted)4 Sets
6-12 Reps
-
4
Leg Press3 Sets
12-15 Reps
-
5
Seated Shoulder Press (Dumbbell)2 Sets
8-12 Reps
-
6
Chest Fly (Machine)2 Sets
50+ Reps
-