Program Description
_
Program Overview
- LevelBeginner
- GoalAthletics, Powerbuilding, Bodyweight Fitness
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout50 minutes
- CreatedApr 24, 2024 08:38
- Last EditedAug 04, 2024 03:37
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
Bench Press (Barbell)
3
10 reps
RPE 8
2
Underhand Lat Pulldown
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Underhand Lat Pulldown
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Underhand Lat Pulldown
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Underhand Lat Pulldown
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Underhand Lat Pulldown
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Underhand Lat Pulldown
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Underhand Lat Pulldown
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Underhand Lat Pulldown
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Underhand Lat Pulldown
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Underhand Lat Pulldown
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Underhand Lat Pulldown
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Underhand Lat Pulldown
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Walking Lunge
2
20 reps
RPE 8
3
Lying Leg Curl
2
15 reps
RPE 8
4
Hip Abductor (Machine)
2
AMRAP
RPE 10
5
Hip Adductor (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Walking Lunge
2
20 reps
RPE 8
3
Lying Leg Curl
2
15 reps
RPE 8
4
Hip Abductor (Machine)
2
AMRAP
RPE 10
5
Hip Adductor (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Walking Lunge
2
20 reps
RPE 8
3
Lying Leg Curl
2
15 reps
RPE 8
4
Hip Abductor (Machine)
2
AMRAP
RPE 10
5
Hip Adductor (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Walking Lunge
2
20 reps
RPE 8
3
Lying Leg Curl
2
15 reps
RPE 8
4
Hip Abductor (Machine)
2
AMRAP
RPE 10
5
Hip Adductor (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Walking Lunge
2
20 reps
RPE 8
3
Lying Leg Curl
2
15 reps
RPE 8
4
Hip Abductor (Machine)
2
AMRAP
RPE 10
5
Hip Adductor (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Walking Lunge
2
20 reps
RPE 8
3
Lying Leg Curl
2
15 reps
RPE 8
4
Hip Abductor (Machine)
2
AMRAP
RPE 10
5
Hip Adductor (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Walking Lunge
2
20 reps
RPE 8
3
Lying Leg Curl
2
15 reps
RPE 8
4
Hip Abductor (Machine)
2
AMRAP
RPE 10
5
Hip Adductor (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Walking Lunge
2
20 reps
RPE 8
3
Lying Leg Curl
2
15 reps
RPE 8
4
Hip Abductor (Machine)
2
AMRAP
RPE 10
5
Hip Adductor (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Walking Lunge
2
20 reps
RPE 8
3
Lying Leg Curl
2
15 reps
RPE 8
4
Hip Abductor (Machine)
2
AMRAP
RPE 10
5
Hip Adductor (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Walking Lunge
2
20 reps
RPE 8
3
Lying Leg Curl
2
15 reps
RPE 8
4
Hip Abductor (Machine)
2
AMRAP
RPE 10
5
Hip Adductor (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Walking Lunge
2
20 reps
RPE 8
3
Lying Leg Curl
2
15 reps
RPE 8
4
Hip Abductor (Machine)
2
AMRAP
RPE 10
5
Hip Adductor (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Walking Lunge
2
20 reps
RPE 8
3
Lying Leg Curl
2
15 reps
RPE 8
4
Hip Abductor (Machine)
2
AMRAP
RPE 10
5
Hip Adductor (Machine)
2
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
10 Reps
@8
2
Underhand Lat Pulldown3 Sets
10 Reps
@8
3
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@9
@10
Day 2
1
Squat (Barbell)3 Sets
10 Reps
@8
2
Walking Lunge2 Sets
20 Reps
@8
3
Lying Leg Curl2 Sets
15 Reps
@8
4
Hip Abductor (Machine)2 Sets
AMRAP
@10
5
Hip Adductor (Machine)2 Sets
AMRAP
@10