Program Description
Bruh
Program Overview
- LevelBeginner
- GoalBodybuilding
- EquipmentAt Home
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJun 08, 2024 06:05
- Last EditedJul 07, 2024 02:44
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
Deficit Push Up
3
5-8 reps
RPE 7
2
Overhead Press (Dumbbell)
3
5-10 reps
RPE 7
3
Lu Raise
3
8-10 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
3
5-8 reps
RPE 7
2
Overhead Press (Dumbbell)
3
5-10 reps
RPE 7
3
Lu Raise
3
8-10 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
3
5-8 reps
RPE 7
2
Overhead Press (Dumbbell)
3
5-10 reps
RPE 7
3
Lu Raise
3
8-10 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
3
5-8 reps
RPE 7
2
Overhead Press (Dumbbell)
3
5-10 reps
RPE 7
3
Lu Raise
3
8-10 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
3
5-8 reps
RPE 7
2
Overhead Press (Dumbbell)
3
5-10 reps
RPE 7
3
Lu Raise
3
8-10 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
3
5-8 reps
RPE 7
2
Overhead Press (Dumbbell)
3
5-10 reps
RPE 7
3
Lu Raise
3
8-10 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
3
5-8 reps
RPE 7
2
Overhead Press (Dumbbell)
3
5-10 reps
RPE 7
3
Lu Raise
3
8-10 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
3
5-8 reps
RPE 7
2
Overhead Press (Dumbbell)
3
5-10 reps
RPE 7
3
Lu Raise
3
8-10 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
3
5-8 reps
RPE 7
2
Overhead Press (Dumbbell)
3
5-10 reps
RPE 7
3
Lu Raise
3
8-10 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
3
5-8 reps
RPE 7
2
Overhead Press (Dumbbell)
3
5-10 reps
RPE 7
3
Lu Raise
3
8-10 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
3
5-8 reps
RPE 7
2
Overhead Press (Dumbbell)
3
5-10 reps
RPE 7
3
Lu Raise
3
8-10 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
3
5-8 reps
RPE 7
2
Overhead Press (Dumbbell)
3
5-10 reps
RPE 7
3
Lu Raise
3
8-10 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-8 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
3
Barbell Row
3
5-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 6
5
Stiff Leg Deadlift
2
8-10 reps
RPE 6
6
Overhead Extension (Dumbbell)
3
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-8 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
3
Barbell Row
3
5-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 6
5
Stiff Leg Deadlift
2
8-10 reps
RPE 6
6
Overhead Extension (Dumbbell)
3
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-8 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
3
Barbell Row
3
5-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 6
5
Stiff Leg Deadlift
2
8-10 reps
RPE 6
6
Overhead Extension (Dumbbell)
3
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-8 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
3
Barbell Row
3
5-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 6
5
Stiff Leg Deadlift
2
8-10 reps
RPE 6
6
Overhead Extension (Dumbbell)
3
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-8 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
3
Barbell Row
3
5-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 6
5
Stiff Leg Deadlift
2
8-10 reps
RPE 6
6
Overhead Extension (Dumbbell)
3
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-8 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
3
Barbell Row
3
5-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 6
5
Stiff Leg Deadlift
2
8-10 reps
RPE 6
6
Overhead Extension (Dumbbell)
3
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-8 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
3
Barbell Row
3
5-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 6
5
Stiff Leg Deadlift
2
8-10 reps
RPE 6
6
Overhead Extension (Dumbbell)
3
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-8 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
3
Barbell Row
3
5-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 6
5
Stiff Leg Deadlift
2
8-10 reps
RPE 6
6
Overhead Extension (Dumbbell)
3
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-8 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
3
Barbell Row
3
5-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 6
5
Stiff Leg Deadlift
2
8-10 reps
RPE 6
6
Overhead Extension (Dumbbell)
3
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-8 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
3
Barbell Row
3
5-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 6
5
Stiff Leg Deadlift
2
8-10 reps
RPE 6
6
Overhead Extension (Dumbbell)
3
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-8 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
3
Barbell Row
3
5-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 6
5
Stiff Leg Deadlift
2
8-10 reps
RPE 6
6
Overhead Extension (Dumbbell)
3
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-8 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
3
Barbell Row
3
5-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 6
5
Stiff Leg Deadlift
2
8-10 reps
RPE 6
6
Overhead Extension (Dumbbell)
3
8-10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Stiff Leg Deadlift
3
5-8 reps
RPE 7
3
Standing Calf Raise
3
10-15 reps
RPE 6
4
Barbell Row
2
8-10 reps
RPE 6
5
Wrist Curls
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Stiff Leg Deadlift
1
5-8 reps
RPE 7
3
Standing Calf Raise
3
10-15 reps
RPE 6
4
Barbell Row
2
8-10 reps
RPE 6
5
Wrist Curls
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Stiff Leg Deadlift
1
5-8 reps
RPE 7
3
Standing Calf Raise
3
10-15 reps
RPE 6
4
Barbell Row
2
8-10 reps
RPE 6
5
Wrist Curls
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Stiff Leg Deadlift
1
5-8 reps
RPE 7
3
Standing Calf Raise
3
10-15 reps
RPE 6
4
Barbell Row
2
8-10 reps
RPE 6
5
Wrist Curls
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Stiff Leg Deadlift
1
5-8 reps
RPE 7
3
Standing Calf Raise
3
10-15 reps
RPE 6
4
Barbell Row
2
8-10 reps
RPE 6
5
Wrist Curls
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Stiff Leg Deadlift
1
5-8 reps
RPE 7
3
Standing Calf Raise
3
10-15 reps
RPE 6
4
Barbell Row
2
8-10 reps
RPE 6
5
Wrist Curls
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Stiff Leg Deadlift
1
5-8 reps
RPE 7
3
Standing Calf Raise
3
10-15 reps
RPE 6
4
Barbell Row
2
8-10 reps
RPE 6
5
Wrist Curls
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Stiff Leg Deadlift
1
5-8 reps
RPE 7
3
Standing Calf Raise
3
10-15 reps
RPE 6
4
Barbell Row
2
8-10 reps
RPE 6
5
Wrist Curls
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Stiff Leg Deadlift
1
5-8 reps
RPE 7
3
Standing Calf Raise
3
10-15 reps
RPE 6
4
Barbell Row
2
8-10 reps
RPE 6
5
Wrist Curls
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Stiff Leg Deadlift
1
5-8 reps
RPE 7
3
Standing Calf Raise
3
10-15 reps
RPE 6
4
Barbell Row
2
8-10 reps
RPE 6
5
Wrist Curls
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Stiff Leg Deadlift
1
5-8 reps
RPE 7
3
Standing Calf Raise
3
10-15 reps
RPE 6
4
Barbell Row
2
8-10 reps
RPE 6
5
Wrist Curls
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Stiff Leg Deadlift
1
5-8 reps
RPE 7
3
Standing Calf Raise
3
10-15 reps
RPE 6
4
Barbell Row
2
8-10 reps
RPE 6
5
Wrist Curls
3
10-15 reps
RPE 7
Week 1
1 / 12 Weeks
Day 2
1
Pull-Up (Bodyweight)3 Sets
5-8 Reps
@7
2
Bicep Curl (Dumbbell)3 Sets
8-10 Reps
@7
3
Barbell Row3 Sets
5-8 Reps
@7
4
Lateral Raise (Dumbbell)3 Sets
8-10 Reps
@6
5
Stiff Leg Deadlift2 Sets
8-10 Reps
@6
6
Overhead Extension (Dumbbell)3 Sets
8-10 Reps
@6
Day 1
1
Deficit Push Up3 Sets
5-8 Reps
@7
2
Overhead Press (Dumbbell)3 Sets
5-10 Reps
@7
3
Lu Raise3 Sets
8-10 Reps
@6
4
Bicep Curl (Dumbbell)3 Sets
8-12 Reps
@7
5
Reverse Bicep Curl (EZ Bar)3 Sets
8-12 Reps
@7
Day 3
1
Squat (Barbell)3 Sets
5-8 Reps
@7
2
Stiff Leg Deadlift3 Sets
5-8 Reps
@7
3
Standing Calf Raise3 Sets
10-15 Reps
@6
4
Barbell Row2 Sets
8-10 Reps
@6
5
Wrist Curls3 Sets
10-15 Reps
@7