Program Description
For athletes (Not strength and conditioning)
Program Overview
- LevelIntermediate
- GoalAthletics, Bodybuilding
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout10 minutes
- CreatedJul 08, 2024 04:01
- Last EditedJun 18, 2025 12:40

Summary
Unleash your inner athlete with this comprehensive 5-week bodybuilding program designed for serious lifters. Committing to 7 days a week, you'll engage in targeted workouts that sculpt your physique and enhance your strength. Each session features a mix of dumbbell, cable, and barbell exercises focusing on major muscle groups, ensuring balanced development and maximum gains. Get ready to push your limits and transform your body with proven techniques tailored for aspiring bodybuilders!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9.5
2
Hammer Curl
2
15-20 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
5
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
15-20 reps
RPE 10
7
Upright Row (Barbell)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9.5
2
Hammer Curl
2
15-20 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
5
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
15-20 reps
RPE 10
7
Upright Row (Barbell)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9.5
2
Hammer Curl
2
15-20 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
5
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
15-20 reps
RPE 10
7
Upright Row (Barbell)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9.5
2
Hammer Curl
2
15-20 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
5
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
15-20 reps
RPE 10
7
Upright Row (Barbell)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9.5
2
Hammer Curl
2
15-20 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
5
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
15-20 reps
RPE 10
7
Upright Row (Barbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
20-25 reps
RPE 10
2
Single Leg Press
3
12-15 reps
RPE 9.5
3
Side Bend (Dumbbell)
2
12-15 reps
RPE 10
4
Walking Lunge
2
12-15 reps
RPE 9.5
5
Seated Calf Raise
2
12-15 reps
RPE 10
6
Hamstring Curl
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
20-25 reps
RPE 10
2
Single Leg Press
3
12-15 reps
RPE 9.5
3
Side Bend (Dumbbell)
2
12-15 reps
RPE 10
4
Walking Lunge
2
12-15 reps
RPE 9.5
5
Seated Calf Raise
2
12-15 reps
RPE 10
6
Hamstring Curl
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
20-25 reps
RPE 10
2
Single Leg Press
3
12-15 reps
RPE 9.5
3
Side Bend (Dumbbell)
2
12-15 reps
RPE 10
4
Walking Lunge
2
12-15 reps
RPE 9.5
5
Seated Calf Raise
2
12-15 reps
RPE 10
6
Hamstring Curl
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
20-25 reps
RPE 10
2
Single Leg Press
3
12-15 reps
RPE 9.5
3
Side Bend (Dumbbell)
2
12-15 reps
RPE 10
4
Walking Lunge
2
12-15 reps
RPE 9.5
5
Seated Calf Raise
2
12-15 reps
RPE 10
6
Hamstring Curl
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
20-25 reps
RPE 10
2
Single Leg Press
3
12-15 reps
RPE 9.5
3
Side Bend (Dumbbell)
2
12-15 reps
RPE 10
4
Walking Lunge
2
12-15 reps
RPE 9.5
5
Seated Calf Raise
2
12-15 reps
RPE 10
6
Hamstring Curl
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
RPE 10
2
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
3
Single Arm Iso Row
2
8-12 reps
RPE 10
4
Face Pull
2
15-20 reps
RPE 9.5
5
Pull-Up (Bodyweight)
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
RPE 10
2
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
3
Single Arm Iso Row
2
8-12 reps
RPE 10
4
Face Pull
2
15-20 reps
RPE 9.5
5
Pull-Up (Bodyweight)
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
RPE 10
2
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
3
Single Arm Iso Row
2
8-12 reps
RPE 10
4
Face Pull
2
15-20 reps
RPE 9.5
5
Pull-Up (Bodyweight)
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
RPE 10
2
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
3
Single Arm Iso Row
2
8-12 reps
RPE 10
4
Face Pull
2
15-20 reps
RPE 9.5
5
Pull-Up (Bodyweight)
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
RPE 10
2
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
3
Single Arm Iso Row
2
8-12 reps
RPE 10
4
Face Pull
2
15-20 reps
RPE 9.5
5
Pull-Up (Bodyweight)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
1
8-12 reps
10-12 reps
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9.5
4
Dip (Bodyweight)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
1
8-12 reps
10-12 reps
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9.5
4
Dip (Bodyweight)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
1
8-12 reps
10-12 reps
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9.5
4
Dip (Bodyweight)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
1
8-12 reps
10-12 reps
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9.5
4
Dip (Bodyweight)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
1
8-12 reps
10-12 reps
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9.5
4
Dip (Bodyweight)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
2
Seated Row (Cable)
2
8-12 reps
RPE 10
3
High Row
2
8-12 reps
RPE 10
4
Pull-Up (Bodyweight)
2
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
2
Seated Row (Cable)
2
8-12 reps
RPE 10
3
High Row
2
8-12 reps
RPE 10
4
Pull-Up (Bodyweight)
2
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
2
Seated Row (Cable)
2
8-12 reps
RPE 10
3
High Row
2
8-12 reps
RPE 10
4
Pull-Up (Bodyweight)
2
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
2
Seated Row (Cable)
2
8-12 reps
RPE 10
3
High Row
2
8-12 reps
RPE 10
4
Pull-Up (Bodyweight)
2
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
2
Seated Row (Cable)
2
8-12 reps
RPE 10
3
High Row
2
8-12 reps
RPE 10
4
Pull-Up (Bodyweight)
2
8-15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9.5
2
Bench Press (Close Grip)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9.5
2
Bench Press (Close Grip)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9.5
2
Bench Press (Close Grip)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9.5
2
Bench Press (Close Grip)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9.5
2
Bench Press (Close Grip)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
Week 1
1 / 5 Weeks
Day 5
1
Hammer Curl2 Sets
15-20 Reps
@10
2
Tricep Pushdown (Cable)3 Sets
12-15 Reps
@10
3
Incline Curl (Dumbbell)2 Sets
8-12 Reps
@10
4
Overhead Tricep Extension (Cable)2 Sets
15-20 Reps
@10
Day 1
1
Seated Shoulder Press (Dumbbell)2 Sets
10-15 Reps
@9.5
2
Hammer Curl2 Sets
15-20 Reps
@10
3
Overhead Tricep Extension (Cable)2 Sets
10-15 Reps
@10
4
One Arm Lateral Raise (Cable)3 Sets
8-12 Reps
@9.5
5
Bicep Curl (EZ Bar)2 Sets
12-15 Reps
@10
6
Tricep Pushdown (Cable)2 Sets
15-20 Reps
@10
7
Upright Row (Barbell)2 Sets
12-15 Reps
@10
Day 4
1
Larsen Press (Barbell)2 Sets
1 Set
8-12 Reps
10-12 Reps
@9.5
@9.5
2
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
@10
3
Incline Bench Press (Dumbbell)2 Sets
8-12 Reps
@9.5
4
Dip (Bodyweight)2 Sets
12-15 Reps
@10
Day 2
1
Hanging Leg Raise2 Sets
20-25 Reps
@10
2
Single Leg Press3 Sets
12-15 Reps
@9.5
3
Side Bend (Dumbbell)2 Sets
12-15 Reps
@10
4
Walking Lunge2 Sets
12-15 Reps
@9.5
5
Seated Calf Raise2 Sets
12-15 Reps
@10
6
Hamstring Curl2 Sets
8-12 Reps
@10
Day 3
1
Seated Row (Cable)3 Sets
8-12 Reps
@10
2
Wide Grip Lat Pulldown2 Sets
12-15 Reps
@10
3
Single Arm Iso Row2 Sets
8-12 Reps
@10
4
Face Pull2 Sets
15-20 Reps
@9.5
5
Pull-Up (Bodyweight)2 Sets
8-15 Reps
@10
Day 6
1
Lat Pulldown (Neutral Grip)2 Sets
10-15 Reps
@10
2
Seated Row (Cable)2 Sets
8-12 Reps
@10
3
High Row2 Sets
8-12 Reps
@10
4
Pull-Up (Bodyweight)2 Sets
8-15 Reps
@10
Day 7
1
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
@9.5
2
Bench Press (Close Grip)2 Sets
8-12 Reps
@10
3
Pec Deck (Machine)2 Sets
12-15 Reps
@10