Program Description
time efficient way to train everything
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalBodybuilding, Athletics
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedAug 18, 2024 08:19
- Last EditedJun 18, 2025 11:05

Summary
Unleash your potential with this comprehensive 6-week Trainingplan designed for full-body strength and conditioning. Committing just three days a week, you'll engage in a variety of exercises, including Smith Machine squats, barbell bench presses, and bodyweight chin-ups, all aimed at building muscle and enhancing endurance. Each workout is strategically structured to maximize gains, with a focus on progressive overload and muscle activation. Get ready to transform your fitness journey and achieve your strength goals!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 7-9
2
Bench Press (Barbell)
3
5-8 reps
RPE 7-9
3
Chin-Up (Bodyweight)
3
2-5 reps
RPE 7-9
4A
Hanging Leg Raise
3
5-25 reps
RPE 7-10
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 7-9
2
Bench Press (Barbell)
3
5-8 reps
RPE 7-9
3
Chin-Up (Bodyweight)
3
2-5 reps
RPE 7-9
4A
Hanging Leg Raise
3
5-25 reps
RPE 7-10
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 7-9
2
Bench Press (Barbell)
3
5-8 reps
RPE 7-9
3
Chin-Up (Bodyweight)
3
2-5 reps
RPE 7-9
4A
Hanging Leg Raise
3
5-25 reps
RPE 7-10
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 7-9
2
Bench Press (Barbell)
3
5-8 reps
RPE 7-9
3
Chin-Up (Bodyweight)
3
2-5 reps
RPE 7-9
4A
Hanging Leg Raise
3
5-25 reps
RPE 7-10
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 7-9
2
Bench Press (Barbell)
3
5-8 reps
RPE 7-9
3
Chin-Up (Bodyweight)
3
2-5 reps
RPE 7-9
4A
Hanging Leg Raise
3
5-25 reps
RPE 7-10
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 7-9
2
Bench Press (Barbell)
3
5-8 reps
RPE 7-9
3
Chin-Up (Bodyweight)
3
2-5 reps
RPE 7-9
4A
Hanging Leg Raise
3
5-25 reps
RPE 7-10
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 7-9
2
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 7-9
3
Chin-Up (Bodyweight)
3
2-5 reps
RPE 7-9
4
Side Crunch (Cable)
3
8-10 reps
RPE 9
5
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 7-9
2
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 7-9
3
Chin-Up (Bodyweight)
3
2-5 reps
RPE 7-9
4
Side Crunch (Cable)
3
8-10 reps
RPE 9
5
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 7-9
2
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 7-9
3
Chin-Up (Bodyweight)
3
2-5 reps
RPE 7-9
4
Side Crunch (Cable)
3
8-10 reps
RPE 9
5
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 7-9
2
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 7-9
3
Chin-Up (Bodyweight)
3
2-5 reps
RPE 7-9
4
Side Crunch (Cable)
3
8-10 reps
RPE 9
5
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 7-9
2
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 7-9
3
Chin-Up (Bodyweight)
3
2-5 reps
RPE 7-9
4
Side Crunch (Cable)
3
8-10 reps
RPE 9
5
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 7-9
2
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 7-9
3
Chin-Up (Bodyweight)
3
2-5 reps
RPE 7-9
4
Side Crunch (Cable)
3
8-10 reps
RPE 9
5
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
10-12 reps
RPE 7-9
1B
Leg Curl
3
10-12 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 9
4A
Lat Prayer
3
10-12 reps
RPE 9
4B
Deficit Push Up
3
6-20 reps
RPE 9
5
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
10-12 reps
RPE 7-9
1B
Leg Curl
3
10-12 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 9
4A
Lat Prayer
3
10-12 reps
RPE 9
4B
Deficit Push Up
3
6-20 reps
RPE 9
5
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
10-12 reps
RPE 7-9
1B
Leg Curl
3
10-12 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 9
4A
Lat Prayer
3
10-12 reps
RPE 9
4B
Deficit Push Up
3
6-20 reps
RPE 9
5
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
10-12 reps
RPE 7-9
1B
Leg Curl
3
10-12 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 9
4A
Lat Prayer
3
10-12 reps
RPE 9
4B
Deficit Push Up
3
6-20 reps
RPE 9
5
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
10-12 reps
RPE 7-9
1B
Leg Curl
3
10-12 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 9
4A
Lat Prayer
3
10-12 reps
RPE 9
4B
Deficit Push Up
3
6-20 reps
RPE 9
5
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
10-12 reps
RPE 7-9
1B
Leg Curl
3
10-12 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 9
4A
Lat Prayer
3
10-12 reps
RPE 9
4B
Deficit Push Up
3
6-20 reps
RPE 9
5
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9
Week 1
1 / 6 Weeks
Day 1
1
Squat (Smith Machine)3 Sets
5 Reps
@7-9
2
Bench Press (Barbell)3 Sets
5-8 Reps
@7-9
3
Chin-Up (Bodyweight)3 Sets
2-5 Reps
@7-9
4A
Hanging Leg Raise3 Sets
5-25 Reps
@7-10
4B
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
@8-10
Day 2
1
Romanian Deadlift (Dumbbell)3 Sets
6-8 Reps
@7-9
2
Incline Bench Press (Smith Machine)3 Sets
5-8 Reps
@7-9
3
Chin-Up (Bodyweight)3 Sets
2-5 Reps
@7-9
4
Side Crunch (Cable)3 Sets
8-10 Reps
@9
5
Lateral Raise (Cable)3 Sets
10-15 Reps
@8-10
Day 3
1A
Leg Extension3 Sets
10-12 Reps
@7-9
1B
Leg Curl3 Sets
10-12 Reps
@7-9
2
Incline Bench Press (Dumbbell)1 Set
2 Sets
6-8 Reps
8-10 Reps
@9
@9
3
Dumbbell Row3 Sets
10-12 Reps
@9
4A
Lat Prayer3 Sets
10-12 Reps
@9
4B
Deficit Push Up3 Sets
6-20 Reps
@9
5
Bicep Curl (Dumbbell)4 Sets
8-10 Reps
@9