Program Description
You can repeat the program
Program Overview
- LevelBeginner, Intermediate, Novice
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedJun 21, 2024 09:06
- Last EditedJun 21, 2024 09:34
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-10 reps
RPE 9
2
Overhead Press (Barbell)
3
6-10 reps
RPE 9
3
Barbell Row
3
9-12 reps
RPE 9
4
Lat Pulldown
3
12 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
6
Concentration Curl
3
10-12 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-10 reps
RPE 9
2
Overhead Press (Barbell)
3
6-10 reps
RPE 9
3
Barbell Row
3
9-12 reps
RPE 9
4
Lat Pulldown
3
12 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
6
Concentration Curl
3
10-12 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-10 reps
RPE 9
2
Overhead Press (Barbell)
3
6-10 reps
RPE 9
3
Barbell Row
3
9-12 reps
RPE 9
4
Lat Pulldown
3
12 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
6
Concentration Curl
3
10-12 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-10 reps
RPE 9
2
Overhead Press (Barbell)
3
6-10 reps
RPE 9
3
Barbell Row
3
9-12 reps
RPE 9
4
Lat Pulldown
3
12 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
6
Concentration Curl
3
10-12 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 8.5
5
Seated Calf Raise
4
15 reps
RPE 8.5
6
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 8.5
5
Seated Calf Raise
4
15 reps
RPE 8.5
6
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 8.5
5
Seated Calf Raise
4
15 reps
RPE 8.5
6
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 8.5
5
Seated Calf Raise
4
15 reps
RPE 8.5
6
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Seated Dip (Machine)
3
9 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
5
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Seated Dip (Machine)
3
9 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
5
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Seated Dip (Machine)
3
9 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
5
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Seated Dip (Machine)
3
9 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
5
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
6-8 reps
RPE 9
2
Front Squat (Barbell)
3
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 8.5
5
Standing Calf Raise
4
15 reps
RPE 8.5
6
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
6-8 reps
RPE 9
2
Front Squat (Barbell)
3
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 8.5
5
Standing Calf Raise
4
15 reps
RPE 8.5
6
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
6-8 reps
RPE 9
2
Front Squat (Barbell)
3
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 8.5
5
Standing Calf Raise
4
15 reps
RPE 8.5
6
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
6-8 reps
RPE 9
2
Front Squat (Barbell)
3
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 8.5
5
Standing Calf Raise
4
15 reps
RPE 8.5
6
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Paused)3 Sets
6-10 Reps
@9
2
Overhead Press (Barbell)3 Sets
6-10 Reps
@9
3
Barbell Row3 Sets
9-12 Reps
@9
4
Lat Pulldown3 Sets
12 Reps
@9
5
Incline Bench Press (Dumbbell)3 Sets
10 Reps
@9
6
Concentration Curl3 Sets
10-12 Reps
@8.5
7
Tricep Rope Push Down (Cable)3 Sets
12 Reps
@8.5
Day 2
1
Squat (Barbell)3 Sets
6-8 Reps
@9
2
Romanian Deadlift (Barbell)3 Sets
10 Reps
@9
3
Leg Extension3 Sets
12 Reps
@8.5
4
Lying Leg Curl3 Sets
12 Reps
@8.5
5
Seated Calf Raise4 Sets
15 Reps
@8.5
6
Abs Crunch (Bodyweight)3 Sets
AMRAP
@10
Day 3
1
Bench Press (Barbell)3 Sets
6 Reps
@9
2
Barbell Row3 Sets
10 Reps
@9
3
Lat Pulldown3 Sets
12 Reps
@9
4
Incline Bench Press (Dumbbell)3 Sets
12 Reps
@9
5
Incline Curl (Dumbbell)3 Sets
12 Reps
@9
6
Seated Dip (Machine)3 Sets
9 Reps
@8.5
7
Lateral Raise (Dumbbell)5 Sets
15 Reps
@8.5
Day 4
1
Clean Deadlift3 Sets
6-8 Reps
@9
2
Front Squat (Barbell)3 Sets
8 Reps
@9
3
Leg Extension3 Sets
12 Reps
@8.5
4
Lying Leg Curl3 Sets
12 Reps
@8.5
5
Standing Calf Raise4 Sets
15 Reps
@8.5
6
Abs Crunch (Bodyweight)3 Sets
AMRAP
@10