Program Description
Simple push/pull/legs for a home gym to build muscle and strength. Ideal for beginners or those with limited time.
Program Overview
- LevelBeginner, Novice
- GoalBodybuilding, Muscle & Sculpting, Powerbuilding
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout40 minutes
- CreatedMay 31, 2024 10:32
- Last EditedMay 31, 2024 10:32
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 8
2
Seal Row
3
6-10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
6
Pullover (Dumbbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 8
2
Seal Row
3
6-10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
6
Pullover (Dumbbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 8
2
Seal Row
3
6-10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
6
Pullover (Dumbbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 8
2
Seal Row
3
6-10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
6
Pullover (Dumbbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 8
2
Seal Row
3
6-10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
6
Pullover (Dumbbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 8
2
Seal Row
3
6-10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
6
Pullover (Dumbbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 8
2
Seal Row
3
6-10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
6
Pullover (Dumbbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 8
2
Seal Row
3
6-10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
6
Pullover (Dumbbell)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
3
French Press
4
8-12 reps
RPE 9
4
Upright Row (Barbell)
3
8-12 reps
RPE 9
5
Tricep Kickback
3
10-15 reps
RPE 10
6
Chest Fly (Dumbbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
3
French Press
4
8-12 reps
RPE 9
4
Upright Row (Barbell)
3
8-12 reps
RPE 9
5
Tricep Kickback
3
10-15 reps
RPE 10
6
Chest Fly (Dumbbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
3
French Press
4
8-12 reps
RPE 9
4
Upright Row (Barbell)
3
8-12 reps
RPE 9
5
Tricep Kickback
3
10-15 reps
RPE 10
6
Chest Fly (Dumbbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
3
French Press
4
8-12 reps
RPE 9
4
Upright Row (Barbell)
3
8-12 reps
RPE 9
5
Tricep Kickback
3
10-15 reps
RPE 10
6
Chest Fly (Dumbbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
3
French Press
4
8-12 reps
RPE 9
4
Upright Row (Barbell)
3
8-12 reps
RPE 9
5
Tricep Kickback
3
10-15 reps
RPE 10
6
Chest Fly (Dumbbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
3
French Press
4
8-12 reps
RPE 9
4
Upright Row (Barbell)
3
8-12 reps
RPE 9
5
Tricep Kickback
3
10-15 reps
RPE 10
6
Chest Fly (Dumbbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
3
French Press
4
8-12 reps
RPE 9
4
Upright Row (Barbell)
3
8-12 reps
RPE 9
5
Tricep Kickback
3
10-15 reps
RPE 10
6
Chest Fly (Dumbbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
3
French Press
4
8-12 reps
RPE 9
4
Upright Row (Barbell)
3
8-12 reps
RPE 9
5
Tricep Kickback
3
10-15 reps
RPE 10
6
Chest Fly (Dumbbell)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
3
Walking Lunge
3
15-20 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Sissy Squat
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
3
Walking Lunge
3
15-20 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Sissy Squat
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
3
Walking Lunge
3
15-20 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Sissy Squat
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
3
Walking Lunge
3
15-20 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Sissy Squat
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
3
Walking Lunge
3
15-20 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Sissy Squat
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
3
Walking Lunge
3
15-20 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Sissy Squat
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
3
Walking Lunge
3
15-20 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Sissy Squat
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
3
Walking Lunge
3
15-20 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Sissy Squat
3
AMRAP
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Pull-Up (Weighted)3 Sets
5-8 Reps
@8
2
Seal Row3 Sets
6-10 Reps
@8
3
Incline Curl (Dumbbell)3 Sets
6-10 Reps
@10
4
Rear Delt Fly (Dumbbell)3 Sets
10-15 Reps
@10
5
Hammer Curl3 Sets
10-15 Reps
@10
6
Pullover (Dumbbell)2 Sets
8-12 Reps
@8
Day 2
1
Bench Press (Barbell)4 Sets
6-10 Reps
@9
2
Seated Shoulder Press (Dumbbell)4 Sets
8-12 Reps
@9
3
French Press4 Sets
8-12 Reps
@9
4
Upright Row (Barbell)3 Sets
8-12 Reps
@9
5
Tricep Kickback3 Sets
10-15 Reps
@10
6
Chest Fly (Dumbbell)3 Sets
10-15 Reps
@9
Day 3
1
Squat (Barbell)3 Sets
5-8 Reps
@8
2
Romanian Deadlift (Barbell)4 Sets
6-8 Reps
@9
3
Walking Lunge3 Sets
15-20 Reps
@9
4
Standing Calf Raise3 Sets
15-20 Reps
@9
5
Sissy Squat3 Sets
AMRAP
@9