Program Description
Build muscle , strenght and focus on myself
Program Overview
- LevelNovice
- GoalPowerbuilding
- EquipmentGarage Gym
- Program Length6 weeks
- Time Per Workout80 minutes
- CreatedFeb 24, 2024 06:00
- Last EditedMay 09, 2024 03:08
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
5 reps
2 reps
10 reps
85%
95%
75%
2
Overhead Press (Machine)
2
8 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10 reps
RPE 9
5
Alternating Dumbbell Curl
2
14 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
7
Rear Delts
1
12 reps
RPE 8
8
Dip (Bodyweight)
1
8 reps
RPE 10
9
Pull-Up (Bodyweight)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
5 reps
2 reps
10 reps
85%
95%
75%
2
Overhead Press (Machine)
2
8 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10 reps
RPE 9
5
Alternating Dumbbell Curl
2
14 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
7
Rear Delts
1
12 reps
RPE 8
8
Dip (Bodyweight)
1
8 reps
RPE 10
9
Pull-Up (Bodyweight)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
5 reps
2 reps
10 reps
85%
95%
75%
2
Overhead Press (Machine)
2
8 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10 reps
RPE 9
5
Alternating Dumbbell Curl
2
14 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
7
Rear Delts
1
12 reps
RPE 8
8
Dip (Bodyweight)
1
8 reps
RPE 10
9
Pull-Up (Bodyweight)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
5 reps
2 reps
10 reps
85%
95%
75%
2
Overhead Press (Machine)
2
8 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10 reps
RPE 9
5
Alternating Dumbbell Curl
2
14 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
7
Rear Delts
1
12 reps
RPE 8
8
Dip (Bodyweight)
1
8 reps
RPE 10
9
Pull-Up (Bodyweight)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
5 reps
2 reps
10 reps
85%
95%
75%
2
Overhead Press (Machine)
2
8 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10 reps
RPE 9
5
Alternating Dumbbell Curl
2
14 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
7
Rear Delts
1
12 reps
RPE 8
8
Dip (Bodyweight)
1
8 reps
RPE 10
9
Pull-Up (Bodyweight)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
5 reps
2 reps
10 reps
85%
95%
75%
2
Overhead Press (Machine)
2
8 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10 reps
RPE 9
5
Alternating Dumbbell Curl
2
14 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
7
Rear Delts
1
12 reps
RPE 8
8
Dip (Bodyweight)
1
8 reps
RPE 10
9
Pull-Up (Bodyweight)
1
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
5 reps
2 reps
10 reps
85%
95%
75%
2
Stiff Leg Deadlift
2
10 reps
RPE 8
3
Hack Squat
2
12 reps
RPE 10
4
Lying Leg Curl
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
5 reps
2 reps
10 reps
85%
95%
75%
2
Stiff Leg Deadlift
2
10 reps
RPE 8
3
Hack Squat
2
12 reps
RPE 10
4
Lying Leg Curl
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
5 reps
2 reps
10 reps
85%
95%
75%
2
Stiff Leg Deadlift
2
10 reps
RPE 8
3
Hack Squat
2
12 reps
RPE 10
4
Lying Leg Curl
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
5 reps
2 reps
10 reps
85%
95%
75%
2
Stiff Leg Deadlift
2
10 reps
RPE 8
3
Hack Squat
2
12 reps
RPE 10
4
Lying Leg Curl
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
5 reps
2 reps
10 reps
85%
95%
75%
2
Stiff Leg Deadlift
2
10 reps
RPE 8
3
Hack Squat
2
12 reps
RPE 10
4
Lying Leg Curl
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
5 reps
2 reps
10 reps
85%
95%
75%
2
Stiff Leg Deadlift
2
10 reps
RPE 8
3
Hack Squat
2
12 reps
RPE 10
4
Lying Leg Curl
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8 reps
80%
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Bent Over Row (Barbell)
1
1
8 reps
10 reps
80%
75%
4
Lat Pulldown (Neutral Grip)
2
12 reps
RPE 10
5
Skull Crusher
2
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
7
Bicep Curl (Barbell)
2
14 reps
RPE 9
8
Dip (Bodyweight)
1
8 reps
RPE 9.5
9
Pull-Up (Bodyweight)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8 reps
80%
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Bent Over Row (Barbell)
1
1
8 reps
10 reps
80%
75%
4
Lat Pulldown (Neutral Grip)
2
12 reps
RPE 10
5
Skull Crusher
2
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
7
Bicep Curl (Barbell)
2
14 reps
RPE 9
8
Dip (Bodyweight)
1
8 reps
RPE 9.5
9
Pull-Up (Bodyweight)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8 reps
80%
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Bent Over Row (Barbell)
1
1
8 reps
10 reps
80%
75%
4
Lat Pulldown (Neutral Grip)
2
12 reps
RPE 10
5
Skull Crusher
2
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
7
Bicep Curl (Barbell)
2
14 reps
RPE 9
8
Dip (Bodyweight)
1
8 reps
RPE 9.5
9
Pull-Up (Bodyweight)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8 reps
80%
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Bent Over Row (Barbell)
1
1
8 reps
10 reps
80%
75%
4
Lat Pulldown (Neutral Grip)
2
12 reps
RPE 10
5
Skull Crusher
2
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
7
Bicep Curl (Barbell)
2
14 reps
RPE 9
8
Dip (Bodyweight)
1
8 reps
RPE 9.5
9
Pull-Up (Bodyweight)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8 reps
80%
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Bent Over Row (Barbell)
1
1
8 reps
10 reps
80%
75%
4
Lat Pulldown (Neutral Grip)
2
12 reps
RPE 10
5
Skull Crusher
2
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
7
Bicep Curl (Barbell)
2
14 reps
RPE 9
8
Dip (Bodyweight)
1
8 reps
RPE 9.5
9
Pull-Up (Bodyweight)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8 reps
80%
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Bent Over Row (Barbell)
1
1
8 reps
10 reps
80%
75%
4
Lat Pulldown (Neutral Grip)
2
12 reps
RPE 10
5
Skull Crusher
2
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
7
Bicep Curl (Barbell)
2
14 reps
RPE 9
8
Dip (Bodyweight)
1
8 reps
RPE 9.5
9
Pull-Up (Bodyweight)
1
5 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)2 Sets
1 Set
1 Set
5 Reps
2 Reps
10 Reps
85%
95%
75%
2
Overhead Press (Machine)2 Sets
8 Reps
@9
3
Lat Pulldown (Neutral Grip)2 Sets
8 Reps
@10
4
Tricep Pushdown (Cable)2 Sets
10 Reps
@9
5
Alternating Dumbbell Curl2 Sets
14 Reps
@9
6
Lateral Raise (Dumbbell)2 Sets
12 Reps
@10
7
Rear Delts1 Set
12 Reps
@8
8
Dip (Bodyweight)1 Set
8 Reps
@10
9
Pull-Up (Bodyweight)1 Set
5 Reps
@10
Day 3
1
Bench Press (Dumbbell)2 Sets
8 Reps
80%
2
Incline Bench Press (Smith Machine)2 Sets
8 Reps
@9.5
3
Bent Over Row (Barbell)1 Set
1 Set
8 Reps
10 Reps
80%
75%
4
Lat Pulldown (Neutral Grip)2 Sets
12 Reps
@10
5
Skull Crusher2 Sets
10 Reps
@9.5
6
Lateral Raise (Dumbbell)2 Sets
12 Reps
@10
7
Bicep Curl (Barbell)2 Sets
14 Reps
@9
8
Dip (Bodyweight)1 Set
8 Reps
@9.5
9
Pull-Up (Bodyweight)1 Set
5 Reps
@10
Day 2
1
Squat (Barbell)2 Sets
1 Set
1 Set
5 Reps
2 Reps
10 Reps
85%
95%
75%
2
Stiff Leg Deadlift2 Sets
10 Reps
@8
3
Hack Squat2 Sets
12 Reps
@10
4
Lying Leg Curl2 Sets
12 Reps
@10