The Compliant Bodybuilder

by Noah S.

Program Description

Add accessories as desired.

Program Overview

Level
Intermediate, Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
50 minutes
Created
Feb 28, 2025 04:16
Last Edited
Mar 04, 2025 08:12

Muscle Engagement

Front

Back

MuscleSet

Upper Back

17.2%

Lats

15.1%

Chest

10.8%

Triceps

9.7%

Front Delts

9.7%

Hamstrings

8.6%

Quadriceps

6.5%

Glutes

5.4%

Biceps

5.4%

Middle Delts

4.3%

Lower Back

4.3%

Abs

2.2%

Abductors

1.1%

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Bench Press (Paused)

2

1

4-8 reps

4-8 reps

-

RPE 10

2

Pull-Up (Neutral Grip, Bodyweight)

2

1

5-10 reps

5-10 reps

-

RPE 10

Day 1

1

Bench Press (Paused)

2

1

4-8 reps

4-8 reps

-

RPE 10

2

Pull-Up (Neutral Grip, Bodyweight)

2

1

5-10 reps

5-10 reps

-

RPE 10

Day 1

1

Bench Press (Paused)

2

1

4-8 reps

4-8 reps

-

RPE 10

2

Pull-Up (Neutral Grip, Bodyweight)

2

1

5-10 reps

5-10 reps

-

RPE 10

Day 1

1

Bench Press (Paused)

2

1

4-8 reps

4-8 reps

-

RPE 10

2

Pull-Up (Neutral Grip, Bodyweight)

2

1

5-10 reps

5-10 reps

-

RPE 10

Day 2

1

Military Press (Barbell)

2

1

4-8 reps

4-8 reps

-

RPE 10

2

Romanian Deadlift (Barbell)

2

1

5-10 reps

5-10 reps

-

RPE 10

Day 2

1

Military Press (Barbell)

2

1

4-8 reps

4-8 reps

-

RPE 10

2

Romanian Deadlift (Barbell)

2

1

5-10 reps

5-10 reps

-

RPE 10

Day 2

1

Military Press (Barbell)

2

1

4-8 reps

4-8 reps

-

RPE 10

2

Romanian Deadlift (Barbell)

2

1

5-10 reps

5-10 reps

-

RPE 10

Day 2

1

Military Press (Barbell)

2

1

4-8 reps

4-8 reps

-

RPE 10

2

Romanian Deadlift (Barbell)

2

1

5-10 reps

5-10 reps

-

RPE 10

Day 3

1

Chin-Up (Weighted)

2

1

4-8 reps

4-8 reps

-

RPE 10

2

Bench Press (Dumbbell)

2

1

8-12 reps

8-12 reps

-

RPE 10

Day 3

1

Chin-Up (Weighted)

2

1

4-8 reps

4-8 reps

-

RPE 10

2

Bench Press (Dumbbell)

2

1

8-12 reps

8-12 reps

-

RPE 10

Day 3

1

Chin-Up (Weighted)

2

1

4-8 reps

4-8 reps

-

RPE 10

2

Bench Press (Dumbbell)

2

1

8-12 reps

8-12 reps

-

RPE 10

Day 3

1

Chin-Up (Weighted)

2

1

4-8 reps

4-8 reps

-

RPE 10

2

Bench Press (Dumbbell)

2

1

8-12 reps

8-12 reps

-

RPE 10

Day 4

1

Leg Press (45 Degrees)

2

1

5-10 reps

5-10 reps

-

RPE 10

2

Single Arm Row (Dumbbell)

2

1

8-12 reps

8-12 reps

-

RPE 10

Day 4

1

Leg Press (45 Degrees)

2

1

5-10 reps

5-10 reps

-

RPE 10

2

Single Arm Row (Dumbbell)

2

1

8-12 reps

8-12 reps

-

RPE 10

Day 4

1

Leg Press (45 Degrees)

2

1

5-10 reps

5-10 reps

-

RPE 10

2

Single Arm Row (Dumbbell)

2

1

8-12 reps

8-12 reps

-

RPE 10

Day 4

1

Leg Press (45 Degrees)

2

1

5-10 reps

5-10 reps

-

RPE 10

2

Single Arm Row (Dumbbell)

2

1

8-12 reps

8-12 reps

-

RPE 10

Day 1

1

Bench Press (Paused)

2 Sets

1 Set

4-8 Reps

4-8 Reps

-

@10

2

Pull-Up (Neutral Grip, Bodyweight)

2 Sets

1 Set

5-10 Reps

5-10 Reps

-

@10

Day 2

1

Military Press (Barbell)

2 Sets

1 Set

4-8 Reps

4-8 Reps

-

@10

2

Romanian Deadlift (Barbell)

2 Sets

1 Set

5-10 Reps

5-10 Reps

-

@10

Day 3

1

Chin-Up (Weighted)

2 Sets

1 Set

4-8 Reps

4-8 Reps

-

@10

2

Bench Press (Dumbbell)

2 Sets

1 Set

8-12 Reps

8-12 Reps

-

@10

Day 4

1

Leg Press (45 Degrees)

2 Sets

1 Set

5-10 Reps

5-10 Reps

-

@10

2

Single Arm Row (Dumbbell)

2 Sets

1 Set

8-12 Reps

8-12 Reps

-

@10