4.0
(1 rating)
Program Description
Build strength on primary lifts, while building mass.
Program Overview
- LevelIntermediate
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedJul 05, 2024 01:54
- Last EditedOct 03, 2024 09:48
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
50%
60%
70%
80%
90%
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 7
4
Dip (Weighted)
3
8-12 reps
RPE 6
5
Incline Chest Press (Machine)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
50%
60%
70%
80%
90%
2
Standing Calf Raise
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Hack Squat
3
8-12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
50%
60%
70%
80%
90%
2
Standing Calf Raise
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Hack Squat
3
8-12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
50%
60%
70%
80%
90%
2
Standing Calf Raise
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Hack Squat
3
8-12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
50%
60%
70%
80%
90%
2
Standing Calf Raise
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Hack Squat
3
8-12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
50%
60%
70%
80%
90%
2
Standing Calf Raise
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Hack Squat
3
8-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
50%
60%
70%
80%
90%
2
Standing Calf Raise
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Hack Squat
3
8-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
50%
60%
70%
80%
90%
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 7
4
Dip (Weighted)
3
8-12 reps
RPE 6
5
Incline Chest Press (Machine)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
50%
60%
70%
80%
90%
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 7
4
Dip (Weighted)
3
8-12 reps
RPE 6
5
Incline Chest Press (Machine)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
50%
60%
70%
80%
90%
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 7
4
Dip (Weighted)
3
8-12 reps
RPE 6
5
Incline Chest Press (Machine)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
50%
60%
70%
80%
90%
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 7
4
Dip (Weighted)
3
8-12 reps
RPE 6
5
Incline Chest Press (Machine)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
50%
60%
70%
80%
90%
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 7
4
Dip (Weighted)
3
8-12 reps
RPE 6
5
Incline Chest Press (Machine)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
50%
60%
70%
80%
90%
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 6
3
Front Raise
4
8-12 reps
RPE 6
4
Bicep Curl (Barbell)
4
8-12 reps
RPE 6
5
Hammer Curl
4
8-12 reps
RPE 6
6
Tricep Pushdown (Cable)
4
8-12 reps
RPE 7
7
Skull Crusher (Barbell)
4
8-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
50%
60%
70%
80%
90%
2
Pull-Up (Bodyweight)
3
8-12 reps
RPE 6
3
Lat Pulldown
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Hyperextension
3
8-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
50%
60%
70%
80%
90%
2
Pull-Up (Bodyweight)
3
8-12 reps
RPE 6
3
Lat Pulldown
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Hyperextension
3
8-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
50%
60%
70%
80%
90%
2
Pull-Up (Bodyweight)
3
8-12 reps
RPE 6
3
Lat Pulldown
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Hyperextension
3
8-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
50%
60%
70%
80%
90%
2
Pull-Up (Bodyweight)
3
8-12 reps
RPE 6
3
Lat Pulldown
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Hyperextension
3
8-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
50%
60%
70%
80%
90%
2
Pull-Up (Bodyweight)
3
8-12 reps
RPE 6
3
Lat Pulldown
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Hyperextension
3
8-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
50%
60%
70%
80%
90%
2
Pull-Up (Bodyweight)
3
8-12 reps
RPE 6
3
Lat Pulldown
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Hyperextension
3
8-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
50%
60%
70%
80%
90%
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 6
3
Front Raise
4
8-12 reps
RPE 6
4
Bicep Curl (Barbell)
4
8-12 reps
RPE 6
5
Hammer Curl
4
8-12 reps
RPE 6
6
Tricep Pushdown (Cable)
4
8-12 reps
RPE 7
7
Skull Crusher (Barbell)
4
8-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
50%
60%
70%
80%
90%
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 6
3
Front Raise
4
8-12 reps
RPE 6
4
Bicep Curl (Barbell)
4
8-12 reps
RPE 6
5
Hammer Curl
4
8-12 reps
RPE 6
6
Tricep Pushdown (Cable)
4
8-12 reps
RPE 7
7
Skull Crusher (Barbell)
4
8-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
50%
60%
70%
80%
90%
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 6
3
Front Raise
4
8-12 reps
RPE 6
4
Bicep Curl (Barbell)
4
8-12 reps
RPE 6
5
Hammer Curl
4
8-12 reps
RPE 6
6
Tricep Pushdown (Cable)
4
8-12 reps
RPE 7
7
Skull Crusher (Barbell)
4
8-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
50%
60%
70%
80%
90%
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 6
3
Front Raise
4
8-12 reps
RPE 6
4
Bicep Curl (Barbell)
4
8-12 reps
RPE 6
5
Hammer Curl
4
8-12 reps
RPE 6
6
Tricep Pushdown (Cable)
4
8-12 reps
RPE 7
7
Skull Crusher (Barbell)
4
8-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
50%
60%
70%
80%
90%
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 6
3
Front Raise
4
8-12 reps
RPE 6
4
Bicep Curl (Barbell)
4
8-12 reps
RPE 6
5
Hammer Curl
4
8-12 reps
RPE 6
6
Tricep Pushdown (Cable)
4
8-12 reps
RPE 7
7
Skull Crusher (Barbell)
4
8-12 reps
RPE 6
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
50%
60%
70%
80%
90%
2
Incline Bench Press (Barbell)3 Sets
8-12 Reps
@7
3
Pec Fly (Dumbbell)3 Sets
8-12 Reps
@7
4
Dip (Weighted)3 Sets
8-12 Reps
@6
5
Incline Chest Press (Machine)3 Sets
8-12 Reps
@7
Day 2
1
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
50%
60%
70%
80%
90%
2
Standing Calf Raise3 Sets
8-12 Reps
@7
3
Leg Extension3 Sets
8-12 Reps
@7
4
Leg Curl3 Sets
8-12 Reps
@7
5
Hack Squat3 Sets
8-12 Reps
@6
Day 3
1
Seated Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
50%
60%
70%
80%
90%
2
Lateral Raise (Dumbbell)4 Sets
8-12 Reps
@6
3
Front Raise4 Sets
8-12 Reps
@6
4
Bicep Curl (Barbell)4 Sets
8-12 Reps
@6
5
Hammer Curl4 Sets
8-12 Reps
@6
6
Tricep Pushdown (Cable)4 Sets
8-12 Reps
@7
7
Skull Crusher (Barbell)4 Sets
8-12 Reps
@6
Day 4
1
Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
50%
60%
70%
80%
90%
2
Pull-Up (Bodyweight)3 Sets
8-12 Reps
@6
3
Lat Pulldown3 Sets
8-12 Reps
@7
4
Seated Row (Cable)3 Sets
8-12 Reps
@7
5
Hyperextension3 Sets
8-12 Reps
@6