Program Description
Beck
Program Overview
- LevelBeginner
- GoalMuscle & Sculpting, Bodybuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout110 minutes
- CreatedJun 04, 2024 09:54
- Last EditedJun 13, 2024 01:46
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15 reps
RPE 6
2
Dip (Bodyweight)
3
RPE 6
3
Overhead Press (Barbell)
3
12 reps
RPE 6
4
French Press
3
15 reps
RPE 7
5
Sit Up
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
15 reps
RPE 6
2
Dip (Bodyweight)
3
RPE 6
3
Overhead Press (Barbell)
4
12 reps
RPE 6
4
French Press
3
15 reps
RPE 7
5
Sit Up
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
15 reps
RPE 6
2
Dip (Bodyweight)
3
RPE 6
3
Overhead Press (Barbell)
4
12 reps
RPE 6
4
French Press
3
15 reps
RPE 7
5
Sit Up
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 6.5
2
Dip (Bodyweight)
3
RPE 6
3
Overhead Press (Barbell)
4
10 reps
RPE 6.5
4
Sit Up
3
5
Lying Tricep Extension (Barbell)
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 6.5
2
Dip (Bodyweight)
3
RPE 6
3
Overhead Press (Barbell)
4
10 reps
RPE 6.5
4
Sit Up
3
5
Lying Tricep Extension (Barbell)
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 6.5
2
Dip (Bodyweight)
3
RPE 6
3
Overhead Press (Barbell)
4
10 reps
RPE 6.5
4
Sit Up
3
5
Lying Tricep Extension (Barbell)
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Dip (Bodyweight)
3
RPE 6
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Weighted GHD Machine
2
10 reps
RPE 7.5
5
Lying Tricep Extension (Barbell)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Dip (Bodyweight)
3
RPE 6
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Weighted GHD Machine
3
10 reps
RPE 7.5
5
Lying Tricep Extension (Barbell)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Dip (Bodyweight)
3
RPE 6
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Weighted GHD Machine
3
10 reps
RPE 7.5
5
Lying Tricep Extension (Barbell)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 8
2
Dip (Bodyweight)
4
RPE 8.5
3
Overhead Press (Barbell)
4
6 reps
RPE 7.5
4
Weighted GHD Machine
5
8 reps
RPE 8.5
5
Lying Tricep Extension (Barbell)
4
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 8
2
Dip (Bodyweight)
4
RPE 8.5
3
Overhead Press (Barbell)
4
6 reps
RPE 7.5
4
Weighted GHD Machine
5
8 reps
RPE 8.5
5
Lying Tricep Extension (Barbell)
4
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 8
2
Dip (Bodyweight)
4
RPE 8.5
3
Overhead Press (Barbell)
4
6 reps
RPE 7.5
4
Weighted GHD Machine
5
8 reps
RPE 8.5
5
Lying Tricep Extension (Barbell)
4
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
RPE 6.5
2
Lunge (Barbell)
3
10 reps
RPE 6.5
3
Reverse Hamstring Curls
3
4
Standing Calf Raise
3
5
Side Bend (Dumbbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
RPE 6.5
2
Lunge (Barbell)
3
10 reps
RPE 6.5
3
Reverse Hamstring Curls
4
4
Standing Calf Raise
3
5
Side Bend (Dumbbell)
4
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
RPE 6.5
2
Lunge (Barbell)
3
10 reps
RPE 6.5
3
Reverse Hamstring Curls
4
4
Standing Calf Raise
3
5
Side Bend (Dumbbell)
4
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
RPE 6.5
2
Lunge (Barbell)
3
10 reps
RPE 6.5
3
Reverse Hamstring Curls
4
4
Standing Calf Raise
3
5
Side Bend (Dumbbell)
4
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
RPE 6.5
2
Lunge (Barbell)
3
10 reps
RPE 6.5
3
Reverse Hamstring Curls
4
4
Standing Calf Raise
3
5
Side Bend (Dumbbell)
4
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
RPE 6.5
2
Lunge (Barbell)
3
10 reps
RPE 6.5
3
Reverse Hamstring Curls
4
4
Standing Calf Raise
3
5
Side Bend (Dumbbell)
4
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
8 reps
RPE 7.5
2
Lunge (Barbell)
3
8 reps
RPE 7.5
3
Reverse Hamstring Curls
4
15 reps
4
Standing Calf Raise
3
5
Side Bend (Dumbbell)
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
8 reps
RPE 7.5
2
Lunge (Barbell)
3
8 reps
RPE 7.5
3
Reverse Hamstring Curls
4
15 reps
4
Standing Calf Raise
3
5
Side Bend (Dumbbell)
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
8 reps
RPE 7.5
2
Lunge (Barbell)
3
8 reps
RPE 7.5
3
Reverse Hamstring Curls
4
15 reps
4
Standing Calf Raise
3
5
Side Bend (Dumbbell)
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Lunge (Barbell)
3
6 reps
RPE 8
3
Reverse Hamstring Curls
5
15 reps
4
Standing Calf Raise
3
5
Side Bend (Dumbbell)
4
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Lunge (Barbell)
3
6 reps
RPE 8
3
Reverse Hamstring Curls
5
15 reps
4
Standing Calf Raise
3
5
Side Bend (Dumbbell)
4
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Lunge (Barbell)
3
6 reps
RPE 8
3
Reverse Hamstring Curls
5
15 reps
4
Standing Calf Raise
3
5
Side Bend (Dumbbell)
4
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
RPE 7
2
Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 6.5
5
Spider Curl
2
10 reps
RPE 6.5
6
Suitcase Carry
3
2 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
10 reps
RPE 7
2
Deadlift (Barbell)
4
10 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 6.5
5
Spider Curl
2
10 reps
RPE 6.5
6
Suitcase Carry
3
2 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
10 reps
RPE 7
2
Deadlift (Barbell)
4
10 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 6.5
5
Spider Curl
2
10 reps
RPE 6.5
6
Suitcase Carry
3
2 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
10 reps
RPE 7
2
Deadlift (Barbell)
4
10 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
5
Spider Curl
2
10 reps
RPE 6.5
6
Suitcase Carry
3
2 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
10 reps
RPE 7
2
Deadlift (Barbell)
4
10 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
5
Spider Curl
2
10 reps
RPE 6.5
6
Suitcase Carry
3
2 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
10 reps
RPE 7
2
Deadlift (Barbell)
4
10 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
5
Spider Curl
2
10 reps
RPE 6.5
6
Suitcase Carry
3
2 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
8 reps
RPE 7
2
Deadlift (Barbell)
4
8 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
5
Spider Curl
2
12 reps
RPE 7
6
Suitcase Carry
3
2 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
8 reps
RPE 7
2
Deadlift (Barbell)
4
8 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
5
Spider Curl
2
12 reps
RPE 7
6
Suitcase Carry
3
2 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
8 reps
RPE 7
2
Deadlift (Barbell)
4
8 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
5
Spider Curl
2
12 reps
RPE 7
6
Suitcase Carry
3
2 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
5 reps
RPE 8.5
2
Deadlift (Barbell)
4
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 6.5
5
Spider Curl
3
12 reps
RPE 7
6
Suitcase Carry
3
2 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
6 reps
RPE 8
2
Deadlift (Barbell)
4
6 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 6.5
5
Spider Curl
3
12 reps
RPE 7
6
Suitcase Carry
3
2 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6 reps
RPE 8.5
2
Deadlift (Barbell)
4
4 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 6.5
5
Spider Curl
3
12 reps
RPE 7
6
Suitcase Carry
3
2 mins
RPE 8
Week 1
1 / 12 Weeks
Day 2
1
Front Squat (Barbell)4 Sets
10 Reps
@6.5
2
Lunge (Barbell)3 Sets
10 Reps
@6.5
3
Reverse Hamstring Curls3 Sets
4
Standing Calf Raise3 Sets
5
Side Bend (Dumbbell)3 Sets
10 Reps
@6.5
Day 1
1
Incline Bench Press (Barbell)3 Sets
15 Reps
@6
2
Dip (Bodyweight)3 Sets
@6
3
Overhead Press (Barbell)3 Sets
12 Reps
@6
4
French Press3 Sets
15 Reps
@7
5
Sit Up3 Sets
Day 3
1
Chin-Up (Weighted)3 Sets
10 Reps
@7
2
Deadlift (Barbell)3 Sets
10 Reps
@7.5
3
Lateral Raise (Dumbbell)2 Sets
10 Reps
@6.5
5
Spider Curl2 Sets
10 Reps
@6.5
6
Suitcase Carry3 Sets
2 mins
@7