Program Description
Add 2.5kgs to upper and 5kgs to lower body main lifts every 4th week
Program Overview
- LevelIntermediate, Advanced
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length9 weeks
- Time Per Workout90 minutes
- CreatedFeb 13, 2023 04:47
- Last EditedJul 01, 2024 10:23
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
2
Incline Bench Press (Dumbbell)
3
10-12 reps
3
Chest Fly (Machine)
3
12-14 reps
4
Bicep Curl (Dumbbell)
3
10-12 reps
5
Single Arm Tricep Extension (Cable)
3
12-14 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
2
Incline Bench Press (Dumbbell)
3
10-12 reps
3
Chest Fly (Machine)
3
12-14 reps
4
Bicep Curl (Dumbbell)
3
10-12 reps
5
Single Arm Tricep Extension (Cable)
3
12-14 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
2
Incline Bench Press (Dumbbell)
3
10-12 reps
3
Chest Fly (Machine)
3
12-14 reps
4
Bicep Curl (Dumbbell)
3
10-12 reps
5
Single Arm Tricep Extension (Cable)
3
12-14 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
2
Incline Bench Press (Dumbbell)
3
10-12 reps
3
Chest Fly (Machine)
3
12-14 reps
4
Bicep Curl (Dumbbell)
3
10-12 reps
5
Single Arm Tricep Extension (Cable)
3
12-14 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
2
Incline Bench Press (Dumbbell)
3
10-12 reps
3
Chest Fly (Machine)
3
12-14 reps
4
Bicep Curl (Dumbbell)
3
10-12 reps
5
Single Arm Tricep Extension (Cable)
3
12-14 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
2
Incline Bench Press (Dumbbell)
3
10-12 reps
3
Chest Fly (Machine)
3
12-14 reps
4
Bicep Curl (Dumbbell)
3
10-12 reps
5
Single Arm Tricep Extension (Cable)
3
12-14 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
2
Incline Bench Press (Dumbbell)
3
10-12 reps
3
Chest Fly (Machine)
3
12-14 reps
4
Bicep Curl (Dumbbell)
3
10-12 reps
5
Single Arm Tricep Extension (Cable)
3
12-14 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
2
Incline Bench Press (Dumbbell)
3
10-12 reps
3
Chest Fly (Machine)
3
12-14 reps
4
Bicep Curl (Dumbbell)
3
10-12 reps
5
Single Arm Tricep Extension (Cable)
3
12-14 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
2
Incline Bench Press (Dumbbell)
3
10-12 reps
3
Chest Fly (Machine)
3
12-14 reps
4
Bicep Curl (Dumbbell)
3
10-12 reps
5
Single Arm Tricep Extension (Cable)
3
12-14 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5-8 reps
8-10 reps
2
Pull-Up (Weighted)
3
AMRAP
3
Barbell Row
3
10-12 reps
4
Lat Pulldown (Close Grip)
3
12-14 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5-8 reps
8-10 reps
2
Pull-Up (Weighted)
3
AMRAP
3
Barbell Row
3
10-12 reps
4
Lat Pulldown (Close Grip)
3
12-14 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5-8 reps
8-10 reps
2
Pull-Up (Weighted)
3
AMRAP
3
Barbell Row
3
10-12 reps
4
Lat Pulldown (Close Grip)
3
12-14 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5-8 reps
8-10 reps
2
Pull-Up (Weighted)
3
AMRAP
3
Barbell Row
3
10-12 reps
4
Lat Pulldown (Close Grip)
3
12-14 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5-8 reps
8-10 reps
2
Pull-Up (Weighted)
3
AMRAP
3
Barbell Row
3
10-12 reps
4
Lat Pulldown (Close Grip)
3
12-14 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5-8 reps
8-10 reps
2
Pull-Up (Weighted)
3
AMRAP
3
Barbell Row
3
10-12 reps
4
Lat Pulldown (Close Grip)
3
12-14 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5-8 reps
8-10 reps
2
Pull-Up (Weighted)
3
AMRAP
3
Barbell Row
3
10-12 reps
4
Lat Pulldown (Close Grip)
3
12-14 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5-8 reps
8-10 reps
2
Pull-Up (Weighted)
3
AMRAP
3
Barbell Row
3
10-12 reps
4
Lat Pulldown (Close Grip)
3
12-14 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5-8 reps
8-10 reps
2
Pull-Up (Weighted)
3
AMRAP
3
Barbell Row
3
10-12 reps
4
Lat Pulldown (Close Grip)
3
12-14 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
2
5-8 reps
8-10 reps
2
Dip (Weighted)
3
10-12 reps
3
Lateral Raise (Dumbbell)
3
12-14 reps
4
Face Pull
3
12-14 reps
5
Bicep Curl (Dumbbell)
3
8-10 reps
6
Overhead Tricep Extension (Cable)
3
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
2
5-8 reps
8-10 reps
2
Dip (Weighted)
3
10-12 reps
3
Lateral Raise (Dumbbell)
3
12-14 reps
4
Face Pull
3
12-14 reps
5
Bicep Curl (Dumbbell)
3
8-10 reps
6
Overhead Tricep Extension (Cable)
3
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
2
5-8 reps
8-10 reps
2
Dip (Weighted)
3
10-12 reps
3
Lateral Raise (Dumbbell)
3
12-14 reps
4
Face Pull
3
12-14 reps
5
Bicep Curl (Dumbbell)
3
8-10 reps
6
Overhead Tricep Extension (Cable)
3
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
2
5-8 reps
8-10 reps
2
Dip (Weighted)
3
10-12 reps
3
Lateral Raise (Dumbbell)
3
12-14 reps
4
Face Pull
3
12-14 reps
5
Bicep Curl (Dumbbell)
3
8-10 reps
6
Overhead Tricep Extension (Cable)
3
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
2
5-8 reps
8-10 reps
2
Dip (Weighted)
3
10-12 reps
3
Lateral Raise (Dumbbell)
3
12-14 reps
4
Face Pull
3
12-14 reps
5
Bicep Curl (Dumbbell)
3
8-10 reps
6
Overhead Tricep Extension (Cable)
3
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
2
5-8 reps
8-10 reps
2
Dip (Weighted)
3
10-12 reps
3
Lateral Raise (Dumbbell)
3
12-14 reps
4
Face Pull
3
12-14 reps
5
Bicep Curl (Dumbbell)
3
8-10 reps
6
Overhead Tricep Extension (Cable)
3
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
2
5-8 reps
8-10 reps
2
Dip (Weighted)
3
10-12 reps
3
Lateral Raise (Dumbbell)
3
12-14 reps
4
Face Pull
3
12-14 reps
5
Bicep Curl (Dumbbell)
3
8-10 reps
6
Overhead Tricep Extension (Cable)
3
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
2
5-8 reps
8-10 reps
2
Dip (Weighted)
3
10-12 reps
3
Lateral Raise (Dumbbell)
3
12-14 reps
4
Face Pull
3
12-14 reps
5
Bicep Curl (Dumbbell)
3
8-10 reps
6
Overhead Tricep Extension (Cable)
3
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
2
5-8 reps
8-10 reps
2
Dip (Weighted)
3
10-12 reps
3
Lateral Raise (Dumbbell)
3
12-14 reps
4
Face Pull
3
12-14 reps
5
Bicep Curl (Dumbbell)
3
8-10 reps
6
Overhead Tricep Extension (Cable)
3
8-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
8-10 reps
2
Single Leg Press
3
10-12 reps
3
Hamstring Curl
3
12-14 reps
4
Standing Calf Raise
3
14-16 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
8-10 reps
2
Single Leg Press
3
10-12 reps
3
Hamstring Curl
3
12-14 reps
4
Standing Calf Raise
3
14-16 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
8-10 reps
2
Single Leg Press
3
10-12 reps
3
Hamstring Curl
3
12-14 reps
4
Standing Calf Raise
3
14-16 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
8-10 reps
2
Single Leg Press
3
10-12 reps
3
Hamstring Curl
3
12-14 reps
4
Standing Calf Raise
3
14-16 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
8-10 reps
2
Single Leg Press
3
10-12 reps
3
Hamstring Curl
3
12-14 reps
4
Standing Calf Raise
3
14-16 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
8-10 reps
2
Single Leg Press
3
10-12 reps
3
Hamstring Curl
3
12-14 reps
4
Standing Calf Raise
3
14-16 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
8-10 reps
2
Single Leg Press
3
10-12 reps
3
Hamstring Curl
3
12-14 reps
4
Standing Calf Raise
3
14-16 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
8-10 reps
2
Single Leg Press
3
10-12 reps
3
Hamstring Curl
3
12-14 reps
4
Standing Calf Raise
3
14-16 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
8-10 reps
2
Single Leg Press
3
10-12 reps
3
Hamstring Curl
3
12-14 reps
4
Standing Calf Raise
3
14-16 reps
Week 1
1 / 9 Weeks
Day 2
1
Deadlift (Barbell)1 Set
2 Sets
5-8 Reps
8-10 Reps
2
Pull-Up (Weighted)3 Sets
AMRAP
3
Barbell Row3 Sets
10-12 Reps
4
Lat Pulldown (Close Grip)3 Sets
12-14 Reps
Day 4
1
Squat (Barbell)1 Set
2 Sets
5-8 Reps
8-10 Reps
2
Single Leg Press3 Sets
10-12 Reps
3
Hamstring Curl3 Sets
12-14 Reps
4
Standing Calf Raise3 Sets
14-16 Reps
Day 1
1
Bench Press (Barbell)1 Set
2 Sets
5-8 Reps
8-10 Reps
2
Incline Bench Press (Dumbbell)3 Sets
10-12 Reps
3
Chest Fly (Machine)3 Sets
12-14 Reps
4
Bicep Curl (Dumbbell)3 Sets
10-12 Reps
5
Single Arm Tricep Extension (Cable)3 Sets
12-14 Reps
Day 3
1
Military Press (Barbell)1 Set
2 Sets
5-8 Reps
8-10 Reps
2
Dip (Weighted)3 Sets
10-12 Reps
3
Lateral Raise (Dumbbell)3 Sets
12-14 Reps
4
Face Pull3 Sets
12-14 Reps
5
Bicep Curl (Dumbbell)3 Sets
8-10 Reps
6
Overhead Tricep Extension (Cable)3 Sets
8-10 Reps