5.0
(1 rating)
Program Description
Strength and volume
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting, Powerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length2 weeks
- Time Per Workout60 minutes
- CreatedMar 02, 2024 07:45
- Last EditedSep 06, 2024 08:16
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Dip (Bodyweight)
3
10 reps
4
Pec Deck (Machine)
4
15 reps
5
Rear Delt Fly (Machine)
3
12 reps
6
Standing Shoulder Press (Dumbbell)
3
15 reps
7
Lateral Raise (Dumbbell)
3
15 reps
8
Tricep Pushdown (Cable)
4
15 reps
9
Overhead Tricep Extension (Cable)
4
15 reps
10
Sit Up
4
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Dip (Bodyweight)
3
10 reps
4
Pec Deck (Machine)
4
15 reps
5
Rear Delt Fly (Machine)
3
12 reps
6
Standing Shoulder Press (Dumbbell)
3
15 reps
7
Lateral Raise (Dumbbell)
3
15 reps
8
Tricep Pushdown (Cable)
4
15 reps
9
Overhead Tricep Extension (Cable)
4
15 reps
10
Sit Up
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
2
Seated Row (Cable)
4
15 reps
3
Shrug (Dumbbell)
3
15 reps
4
Deadlift (Barbell)
5
5 reps
5
Bicep Curl (EZ Bar)
4
12 reps
6
Lying Cable Curl
4
15 reps
7
Abs Crunch (Bodyweight)
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
2
Seated Row (Cable)
4
15 reps
3
Shrug (Dumbbell)
3
15 reps
4
Deadlift (Barbell)
5
5 reps
5
Bicep Curl (EZ Bar)
4
12 reps
6
Lying Cable Curl
4
15 reps
7
Abs Crunch (Bodyweight)
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Lunge (Dumbbell)
3
10 reps
3
Hamstring Curl
4
15 reps
4
Leg Extension
4
15 reps
5
Seated Calf Raise
4
50 reps
6
Ab Wheel
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Hip Thrust (Barbell)
3
10 reps
3
Hamstring Curl
4
15 reps
4
Leg Extension
4
15 reps
5
Seated Calf Raise
4
50 reps
6
Ab Wheel
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Dip (Bodyweight)
3
10 reps
4
Pec Deck (Machine)
4
15 reps
5
Rear Delt Fly (Machine)
3
12 reps
6
Standing Shoulder Press (Dumbbell)
3
15 reps
7
Lateral Raise (Dumbbell)
3
15 reps
8
Tricep Pushdown (Cable)
4
15 reps
9
Overhead Tricep Extension (Cable)
4
15 reps
10
Sit Up
4
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Dip (Bodyweight)
3
10 reps
4
Pec Deck (Machine)
4
15 reps
5
Rear Delt Fly (Machine)
3
12 reps
6
Standing Shoulder Press (Dumbbell)
3
15 reps
7
Lateral Raise (Dumbbell)
3
15 reps
8
Tricep Pushdown (Cable)
4
15 reps
9
Overhead Tricep Extension (Cable)
4
15 reps
10
Sit Up
4
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
2
Seated Row (Cable)
4
15 reps
3
Shrug (Dumbbell)
3
15 reps
4
Deadlift (Barbell)
5
5 reps
5
Bicep Curl (EZ Bar)
4
12 reps
6
Lying Cable Curl
4
15 reps
7
Abs Crunch (Bodyweight)
4
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
2
Seated Row (Cable)
4
15 reps
3
Shrug (Dumbbell)
3
15 reps
4
Deadlift (Barbell)
5
5 reps
5
Bicep Curl (EZ Bar)
4
12 reps
6
Lying Cable Curl
4
15 reps
7
Abs Crunch (Bodyweight)
4
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Lunge (Dumbbell)
3
10 reps
3
Hamstring Curl
4
15 reps
4
Leg Extension
4
15 reps
5
Seated Calf Raise
4
50 reps
6
Ab Wheel
4
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Hip Thrust (Barbell)
3
10 reps
3
Hamstring Curl
4
15 reps
4
Leg Extension
4
15 reps
5
Seated Calf Raise
4
50 reps
6
Ab Wheel
4
15 reps
Week 1
1 / 2 Weeks
Day 1
1
Bench Press (Barbell)5 Sets
5 Reps
2
Incline Bench Press (Barbell)3 Sets
10 Reps
3
Dip (Bodyweight)3 Sets
10 Reps
4
Pec Deck (Machine)4 Sets
15 Reps
5
Rear Delt Fly (Machine)3 Sets
12 Reps
6
Standing Shoulder Press (Dumbbell)3 Sets
15 Reps
7
Lateral Raise (Dumbbell)3 Sets
15 Reps
8
Tricep Pushdown (Cable)4 Sets
15 Reps
9
Overhead Tricep Extension (Cable)4 Sets
15 Reps
10
Sit Up4 Sets
20 Reps
Day 2
1
Lat Pulldown4 Sets
12 Reps
2
Seated Row (Cable)4 Sets
15 Reps
3
Shrug (Dumbbell)3 Sets
15 Reps
4
Deadlift (Barbell)5 Sets
5 Reps
5
Bicep Curl (EZ Bar)4 Sets
12 Reps
6
Lying Cable Curl4 Sets
15 Reps
7
Abs Crunch (Bodyweight)4 Sets
20 Reps
Day 3
1
Squat (Barbell)5 Sets
5 Reps
2
Lunge (Dumbbell)3 Sets
10 Reps
3
Hamstring Curl4 Sets
15 Reps
4
Leg Extension4 Sets
15 Reps
5
Seated Calf Raise4 Sets
50 Reps
6
Ab Wheel4 Sets
15 Reps
Day 4
1
Bench Press (Barbell)5 Sets
5 Reps
2
Incline Bench Press (Barbell)3 Sets
10 Reps
3
Dip (Bodyweight)3 Sets
10 Reps
4
Pec Deck (Machine)4 Sets
15 Reps
5
Rear Delt Fly (Machine)3 Sets
12 Reps
6
Standing Shoulder Press (Dumbbell)3 Sets
15 Reps
7
Lateral Raise (Dumbbell)3 Sets
15 Reps
8
Tricep Pushdown (Cable)4 Sets
15 Reps
9
Overhead Tricep Extension (Cable)4 Sets
15 Reps
10
Sit Up4 Sets
20 Reps
Day 5
1
Lat Pulldown4 Sets
12 Reps
2
Seated Row (Cable)4 Sets
15 Reps
3
Shrug (Dumbbell)3 Sets
15 Reps
4
Deadlift (Barbell)5 Sets
5 Reps
5
Bicep Curl (EZ Bar)4 Sets
12 Reps
6
Lying Cable Curl4 Sets
15 Reps
7
Abs Crunch (Bodyweight)4 Sets
20 Reps
Day 6
1
Squat (Barbell)5 Sets
5 Reps
2
Lunge (Dumbbell)3 Sets
10 Reps
3
Hamstring Curl4 Sets
15 Reps
4
Leg Extension4 Sets
15 Reps
5
Seated Calf Raise4 Sets
50 Reps
6
Ab Wheel4 Sets
15 Reps