Program Description
To make your life balance as a lifter dan runner
Program Overview
- LevelBeginner
- GoalAthletics, Powerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedOct 27, 2024 01:12
- Last EditedNov 03, 2024 08:15
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
2
Squat (Barbell)
4
6 reps
3
Reverse Lunge (Dumbbell)
3
10 reps
4
Leg Extension
3
12 reps
5
Lying Leg Curl
3
12 reps
6
Standing Calf Raise
3
12-15 reps
7
Plank
3
45-60 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Romanian Deadlift (Barbell)
3
8 reps
3
Lunge (Dumbbell)
3
10 reps
4
Leg Press
3
10 reps
5
Standing Calf Raise
3
12-15 reps
6
Plank
3
45-60 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Romanian Deadlift (Barbell)
3
8 reps
3
Lunge (Dumbbell)
3
10 reps
4
Leg Press
3
10 reps
5
Standing Calf Raise
3
12-15 reps
6
Plank
3
45-60 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Romanian Deadlift (Barbell)
3
8 reps
3
Lunge (Dumbbell)
3
10 reps
4
Leg Press
3
10 reps
5
Standing Calf Raise
3
12-15 reps
6
Plank
3
45-60 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Romanian Deadlift (Barbell)
3
8 reps
3
Lunge (Dumbbell)
3
10 reps
4
Leg Press
3
10 reps
5
Standing Calf Raise
3
12-15 reps
6
Plank
3
45-60 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Romanian Deadlift (Barbell)
3
8 reps
3
Lunge (Dumbbell)
3
10 reps
4
Leg Press
3
10 reps
5
Standing Calf Raise
3
12-15 reps
6
Plank
3
45-60 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Romanian Deadlift (Barbell)
3
8 reps
3
Lunge (Dumbbell)
3
10 reps
4
Leg Press
3
10 reps
5
Standing Calf Raise
3
12-15 reps
6
Plank
3
45-60 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Romanian Deadlift (Barbell)
3
8 reps
3
Lunge (Dumbbell)
3
10 reps
4
Leg Press
3
10 reps
5
Standing Calf Raise
3
12-15 reps
6
Plank
3
45-60 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
1
30-45 mins
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
1
30-45 mins
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
1
30-45 mins
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
1
30-45 mins
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
1
30-45 mins
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
1
30-45 mins
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
1
30-45 mins
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
1
30-45 mins
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
2
Chin-Up (Weighted)
4
8 reps
3
Overhead Press (Barbell)
3
8 reps
4
Face Pull
3
12 reps
5
Lateral Raise (Cable)
3
12 reps
6
Bicep Curl (Dumbbell)
3
10 reps
7
Russian Twist (Dumbbell)
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
2
Pull-Up (Weighted)
3
8-10 reps
3
Overhead Press (Barbell)
3
8 reps
4
Bent Over Row (Dumbbell)
3
10 reps
5
Face Pull
3
12 reps
6
Russian Twist (Dumbbell)
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
2
Pull-Up (Weighted)
3
8-10 reps
3
Overhead Press (Barbell)
3
8 reps
4
Bent Over Row (Dumbbell)
3
10 reps
5
Face Pull
3
12 reps
6
Russian Twist (Dumbbell)
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
2
Pull-Up (Weighted)
3
8-10 reps
3
Overhead Press (Barbell)
3
8 reps
4
Bent Over Row (Dumbbell)
3
10 reps
5
Face Pull
3
12 reps
6
Russian Twist (Dumbbell)
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
2
Pull-Up (Weighted)
3
8-10 reps
3
Overhead Press (Barbell)
3
8 reps
4
Bent Over Row (Dumbbell)
3
10 reps
5
Face Pull
3
12 reps
6
Russian Twist (Dumbbell)
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
2
Pull-Up (Weighted)
3
8-10 reps
3
Overhead Press (Barbell)
3
8 reps
4
Bent Over Row (Dumbbell)
3
10 reps
5
Face Pull
3
12 reps
6
Russian Twist (Dumbbell)
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
2
Pull-Up (Weighted)
3
8-10 reps
3
Overhead Press (Barbell)
3
8 reps
4
Bent Over Row (Dumbbell)
3
10 reps
5
Face Pull
3
12 reps
6
Russian Twist (Dumbbell)
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
2
Pull-Up (Weighted)
3
8-10 reps
3
Overhead Press (Barbell)
3
8 reps
4
Bent Over Row (Dumbbell)
3
10 reps
5
Face Pull
3
12 reps
6
Russian Twist (Dumbbell)
3
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
2
Goblet Squat
3
10 reps
3
Hip Thrust (Barbell)
3
10 reps
4
Incline Bench Press (Dumbbell)
3
8-10 reps
5
Seated Row (Machine)
3
10 reps
6
Dip (Weighted)
3
10 reps
7
Upright Row (Barbell)
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
2
Incline Bench Press (Dumbbell)
3
8-10 reps
3
Goblet Squat
3
10 reps
4
Single Leg Deadlift
3
8-10 reps
5
Seated Row (Machine)
3
10 reps
6
Leg Raise (Captain's Chair)
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
2
Incline Bench Press (Dumbbell)
3
8-10 reps
3
Goblet Squat
3
10 reps
4
Single Leg Deadlift
3
8-10 reps
5
Seated Row (Machine)
3
10 reps
6
Leg Raise (Captain's Chair)
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
2
Incline Bench Press (Dumbbell)
3
8-10 reps
3
Goblet Squat
3
10 reps
4
Single Leg Deadlift
3
8-10 reps
5
Seated Row (Machine)
3
10 reps
6
Leg Raise (Captain's Chair)
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
2
Incline Bench Press (Dumbbell)
3
8-10 reps
3
Goblet Squat
3
10 reps
4
Single Leg Deadlift
3
8-10 reps
5
Seated Row (Machine)
3
10 reps
6
Leg Raise (Captain's Chair)
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
2
Incline Bench Press (Dumbbell)
3
8-10 reps
3
Goblet Squat
3
10 reps
4
Single Leg Deadlift
3
8-10 reps
5
Seated Row (Machine)
3
10 reps
6
Leg Raise (Captain's Chair)
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
2
Incline Bench Press (Dumbbell)
3
8-10 reps
3
Goblet Squat
3
10 reps
4
Single Leg Deadlift
3
8-10 reps
5
Seated Row (Machine)
3
10 reps
6
Leg Raise (Captain's Chair)
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
2
Incline Bench Press (Dumbbell)
3
8-10 reps
3
Goblet Squat
3
10 reps
4
Single Leg Deadlift
3
8-10 reps
5
Seated Row (Machine)
3
10 reps
6
Leg Raise (Captain's Chair)
3
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
RPE 7-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
RPE 7-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
RPE 7-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
RPE 7-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
RPE 7-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
RPE 7-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
RPE 7-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
RPE 7-8
Week 1
1 / 8 Weeks
Day 4
1
Run1 Set
45-60 mins
@6-7
Day 2
1
VO2 Max Intervals1 Set
30-45 mins
@8-9
Day 6
1
Run1 Set
60-90 mins
@7-8
Day 5
1
Deadlift (Barbell)4 Sets
5 Reps
2
Goblet Squat3 Sets
10 Reps
3
Hip Thrust (Barbell)3 Sets
10 Reps
4
Incline Bench Press (Dumbbell)3 Sets
8-10 Reps
5
Seated Row (Machine)3 Sets
10 Reps
6
Dip (Weighted)3 Sets
10 Reps
7
Upright Row (Barbell)3 Sets
12 Reps
Day 1
1
Romanian Deadlift (Barbell)3 Sets
8 Reps
2
Squat (Barbell)4 Sets
6 Reps
3
Reverse Lunge (Dumbbell)3 Sets
10 Reps
4
Leg Extension3 Sets
12 Reps
5
Lying Leg Curl3 Sets
12 Reps
6
Standing Calf Raise3 Sets
12-15 Reps
7
Plank3 Sets
45-60 secs
Day 3
1
Bench Press (Barbell)4 Sets
6 Reps
2
Chin-Up (Weighted)4 Sets
8 Reps
3
Overhead Press (Barbell)3 Sets
8 Reps
4
Face Pull3 Sets
12 Reps
5
Lateral Raise (Cable)3 Sets
12 Reps
6
Bicep Curl (Dumbbell)3 Sets
10 Reps
7
Russian Twist (Dumbbell)3 Sets
20 Reps