Program Description
In case you wish to keep your but moving and create progress at the speed you need.
Program Overview
- LevelNovice
- GoalBodybuilding, Powerlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedApr 15, 2024 08:01
- Last EditedJun 18, 2025 12:40

Summary
Get ready to elevate your training with "Just a Good Prep," a comprehensive 12-week program designed for those looking to build strength and muscle effectively. Committing to four days a week, you'll engage in a blend of compound lifts and targeted exercises, including barbell deadlifts, military presses, and various curls, ensuring a balanced approach to your upper and lower body. With a focus on progressive overload and proper form, this program is perfect for lifters of all levels eager to enhance their performance and physique. Dive in and watch your strength soar!
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)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Dumbbell)
3
10-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Skull Crusher
3
10-12 reps
-
6
Russian Twist (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Dumbbell)
3
10-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Skull Crusher
3
10-12 reps
-
6
Russian Twist (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Dumbbell)
3
10-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Skull Crusher
3
10-12 reps
-
6
Russian Twist (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Dumbbell)
3
10-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Skull Crusher
3
10-12 reps
-
6
Russian Twist (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Dumbbell)
3
10-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Skull Crusher
3
10-12 reps
-
6
Russian Twist (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Dumbbell)
3
10-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Skull Crusher
3
10-12 reps
-
6
Russian Twist (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Dumbbell)
3
10-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Skull Crusher
3
10-12 reps
-
6
Russian Twist (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Dumbbell)
3
10-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Skull Crusher
3
10-12 reps
-
6
Russian Twist (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Dumbbell)
3
10-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Skull Crusher
3
10-12 reps
-
6
Russian Twist (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Dumbbell)
3
10-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Skull Crusher
3
10-12 reps
-
6
Russian Twist (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Dumbbell)
3
10-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Skull Crusher
3
10-12 reps
-
6
Russian Twist (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Dumbbell)
3
10-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Skull Crusher
3
10-12 reps
-
6
Russian Twist (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Pull-Up (Band)
3
-
3
Bent Over Row (Barbell)
3
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Bicep Curl (Barbell)
4
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Pull-Up (Band)
3
-
3
Bent Over Row (Barbell)
3
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Bicep Curl (Barbell)
4
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Pull-Up (Band)
3
-
3
Bent Over Row (Barbell)
3
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Bicep Curl (Barbell)
4
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Pull-Up (Band)
3
-
3
Bent Over Row (Barbell)
3
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Bicep Curl (Barbell)
4
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Pull-Up (Band)
3
-
3
Bent Over Row (Barbell)
3
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Bicep Curl (Barbell)
4
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Pull-Up (Band)
3
-
3
Bent Over Row (Barbell)
3
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Bicep Curl (Barbell)
4
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Pull-Up (Band)
3
-
3
Bent Over Row (Barbell)
3
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Bicep Curl (Barbell)
4
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Pull-Up (Band)
3
-
3
Bent Over Row (Barbell)
3
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Bicep Curl (Barbell)
4
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Pull-Up (Band)
3
-
3
Bent Over Row (Barbell)
3
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Bicep Curl (Barbell)
4
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Pull-Up (Band)
3
-
3
Bent Over Row (Barbell)
3
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Bicep Curl (Barbell)
4
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Pull-Up (Band)
3
-
3
Bent Over Row (Barbell)
3
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Bicep Curl (Barbell)
4
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Pull-Up (Band)
3
-
3
Bent Over Row (Barbell)
3
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Bicep Curl (Barbell)
4
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
4
Front Raise
3
10-12 reps
-
5
Plank
4
8-10 reps
-
6
Hanging Leg Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
4
Front Raise
3
10-12 reps
-
5
Plank
4
8-10 reps
-
6
Hanging Leg Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
4
Front Raise
3
10-12 reps
-
5
Plank
4
8-10 reps
-
6
Hanging Leg Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
4
Front Raise
3
10-12 reps
-
5
Plank
4
8-10 reps
-
6
Hanging Leg Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
4
Front Raise
3
10-12 reps
-
5
Plank
4
8-10 reps
-
6
Hanging Leg Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
4
Front Raise
3
10-12 reps
-
5
Plank
4
8-10 reps
-
6
Hanging Leg Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
4
Front Raise
3
10-12 reps
-
5
Plank
4
8-10 reps
-
6
Hanging Leg Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
4
Front Raise
3
10-12 reps
-
5
Plank
4
8-10 reps
-
6
Hanging Leg Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
4
Front Raise
3
10-12 reps
-
5
Plank
4
8-10 reps
-
6
Hanging Leg Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
4
Front Raise
3
10-12 reps
-
5
Plank
4
8-10 reps
-
6
Hanging Leg Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
4
Front Raise
3
10-12 reps
-
5
Plank
4
8-10 reps
-
6
Hanging Leg Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
4
Front Raise
3
10-12 reps
-
5
Plank
4
8-10 reps
-
6
Hanging Leg Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Lunge (Barbell)
3
8-10 reps
-
3
Leg Press
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
5
Leg Curl
3
10-12 reps
-
6
Seated Calf Raise
4
8-10 reps
-
7
Cossack Squat Weighted
3
-
8
Russian Twist (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Lunge (Barbell)
3
8-10 reps
-
3
Leg Press
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
5
Leg Curl
3
10-12 reps
-
6
Seated Calf Raise
4
8-10 reps
-
7
Cossack Squat Weighted
3
-
8
Russian Twist (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Lunge (Barbell)
3
8-10 reps
-
3
Leg Press
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
5
Leg Curl
3
10-12 reps
-
6
Seated Calf Raise
4
8-10 reps
-
7
Cossack Squat Weighted
3
-
8
Russian Twist (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Lunge (Barbell)
3
8-10 reps
-
3
Leg Press
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
5
Leg Curl
3
10-12 reps
-
6
Seated Calf Raise
4
8-10 reps
-
7
Cossack Squat Weighted
3
-
8
Russian Twist (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Lunge (Barbell)
3
8-10 reps
-
3
Leg Press
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
5
Leg Curl
3
10-12 reps
-
6
Seated Calf Raise
4
8-10 reps
-
7
Cossack Squat Weighted
3
-
8
Russian Twist (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Lunge (Barbell)
3
8-10 reps
-
3
Leg Press
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
5
Leg Curl
3
10-12 reps
-
6
Seated Calf Raise
4
8-10 reps
-
7
Cossack Squat Weighted
3
-
8
Russian Twist (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Lunge (Barbell)
3
8-10 reps
-
3
Leg Press
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
5
Leg Curl
3
10-12 reps
-
6
Seated Calf Raise
4
8-10 reps
-
7
Cossack Squat Weighted
3
-
8
Russian Twist (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Lunge (Barbell)
3
8-10 reps
-
3
Leg Press
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
5
Leg Curl
3
10-12 reps
-
6
Seated Calf Raise
4
8-10 reps
-
7
Cossack Squat Weighted
3
-
8
Russian Twist (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Lunge (Barbell)
3
8-10 reps
-
3
Leg Press
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
5
Leg Curl
3
10-12 reps
-
6
Seated Calf Raise
4
8-10 reps
-
7
Cossack Squat Weighted
3
-
8
Russian Twist (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Lunge (Barbell)
3
8-10 reps
-
3
Leg Press
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
5
Leg Curl
3
10-12 reps
-
6
Seated Calf Raise
4
8-10 reps
-
7
Cossack Squat Weighted
3
-
8
Russian Twist (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Lunge (Barbell)
3
8-10 reps
-
3
Leg Press
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
5
Leg Curl
3
10-12 reps
-
6
Seated Calf Raise
4
8-10 reps
-
7
Cossack Squat Weighted
3
-
8
Russian Twist (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Lunge (Barbell)
3
8-10 reps
-
3
Leg Press
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
5
Leg Curl
3
10-12 reps
-
6
Seated Calf Raise
4
8-10 reps
-
7
Cossack Squat Weighted
3
-
8
Russian Twist (Dumbbell)
3
-
Week 1
1 / 12 Weeks
Day 2
1
Deadlift (Barbell)4 Sets
6-8 Reps
-
2
Pull-Up (Band)3 Sets
-
3
Bent Over Row (Barbell)3 Sets
8-10 Reps
-
4
Lat Pulldown3 Sets
8-10 Reps
-
5
Bicep Curl (Barbell)4 Sets
8-10 Reps
-
6
Hammer Curl3 Sets
10-12 Reps
-
Day 3
1
Military Press (Barbell)4 Sets
8-10 Reps
-
2
Lateral Raise (Dumbbell)3 Sets
10-12 Reps
-
3
Rear Delt Fly (Dumbbell)3 Sets
10-12 Reps
-
4
Front Raise3 Sets
10-12 Reps
-
5
Plank4 Sets
8-10 Reps
-
6
Hanging Leg Raise3 Sets
10-12 Reps
-
Day 4
1
Squat (Barbell)4 Sets
3-5 Reps
-
2
Lunge (Barbell)3 Sets
8-10 Reps
-
3
Leg Press3 Sets
10-12 Reps
-
4
Romanian Deadlift (Dumbbell)4 Sets
8-10 Reps
-
5
Leg Curl3 Sets
10-12 Reps
-
6
Seated Calf Raise4 Sets
8-10 Reps
-
7
Cossack Squat Weighted3 Sets
-
8
Russian Twist (Dumbbell)3 Sets
-
Day 1
1
Bench Press (Barbell)4 Sets
3-5 Reps
-
2
Incline Bench Press (Dumbbell)3 Sets
10-12 Reps
-
3
Chest Fly (Dumbbell)3 Sets
10-12 Reps
-
4
Tricep Rope Push Down (Cable)3 Sets
8-10 Reps
-
5
Skull Crusher3 Sets
10-12 Reps
-
6
Russian Twist (Dumbbell)3 Sets
-