Program Description
.
Program Overview
- LevelBeginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedApr 30, 2024 12:58
- Last EditedJun 18, 2025 10:03

Summary
Embark on a transformative 12-week journey with the Moeder program, designed for dedicated lifters ready to elevate their strength and conditioning. Train four days a week with a comprehensive mix of compound and isolation exercises, including Goblet Squats and Deadlifts, targeting all major muscle groups. This program emphasizes progressive overload to ensure continuous gains while enhancing your overall fitness. Equip yourself with a full gym setup and get ready to push your limits and achieve your goals!
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
Goblet Squat
3
8-15 reps
-
2
Split Squat Front Foot Elevated (Smith Machine)
3
12-15 reps
-
3
Hyperextension
2
8+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-15 reps
-
2
Split Squat Front Foot Elevated (Smith Machine)
3
12-15 reps
-
3
Hyperextension
2
8+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-15 reps
-
2
Split Squat Front Foot Elevated (Smith Machine)
3
12-15 reps
-
3
Hyperextension
2
8+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-15 reps
-
2
Split Squat Front Foot Elevated (Smith Machine)
3
12-15 reps
-
3
Hyperextension
2
8+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-15 reps
-
2
Split Squat Front Foot Elevated (Smith Machine)
3
12-15 reps
-
3
Hyperextension
2
8+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-15 reps
-
2
Split Squat Front Foot Elevated (Smith Machine)
3
12-15 reps
-
3
Hyperextension
2
8+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-15 reps
-
2
Split Squat Front Foot Elevated (Smith Machine)
3
12-15 reps
-
3
Hyperextension
2
8+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-15 reps
-
2
Split Squat Front Foot Elevated (Smith Machine)
3
12-15 reps
-
3
Hyperextension
2
8+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-15 reps
-
2
Split Squat Front Foot Elevated (Smith Machine)
3
12-15 reps
-
3
Hyperextension
2
8+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-15 reps
-
2
Split Squat Front Foot Elevated (Smith Machine)
3
12-15 reps
-
3
Hyperextension
2
8+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-15 reps
-
2
Split Squat Front Foot Elevated (Smith Machine)
3
12-15 reps
-
3
Hyperextension
2
8+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-15 reps
-
2
Split Squat Front Foot Elevated (Smith Machine)
3
12-15 reps
-
3
Hyperextension
2
8+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
12+ reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Rear Delt Row
2
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
12+ reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Rear Delt Row
2
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
12+ reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Rear Delt Row
2
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
12+ reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Rear Delt Row
2
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
12+ reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Rear Delt Row
2
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
12+ reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Rear Delt Row
2
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
12+ reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Rear Delt Row
2
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
12+ reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Rear Delt Row
2
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
12+ reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Rear Delt Row
2
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
12+ reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Rear Delt Row
2
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
12+ reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Rear Delt Row
2
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
12+ reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Rear Delt Row
2
15+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Hip Adductor (Machine)
2
15-20 reps
-
3
Romanian Deadlift (Dumbbell)
2
10-20 reps
-
4
Leg Extension
2
12+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Hip Adductor (Machine)
2
15-20 reps
-
3
Romanian Deadlift (Dumbbell)
2
10-20 reps
-
4
Leg Extension
2
12+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Hip Adductor (Machine)
2
15-20 reps
-
3
Romanian Deadlift (Dumbbell)
2
10-20 reps
-
4
Leg Extension
2
12+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Hip Adductor (Machine)
2
15-20 reps
-
3
Romanian Deadlift (Dumbbell)
2
10-20 reps
-
4
Leg Extension
2
12+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Hip Adductor (Machine)
2
15-20 reps
-
3
Romanian Deadlift (Dumbbell)
2
10-20 reps
-
4
Leg Extension
2
12+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Hip Adductor (Machine)
2
15-20 reps
-
3
Romanian Deadlift (Dumbbell)
2
10-20 reps
-
4
Leg Extension
2
12+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Hip Adductor (Machine)
2
15-20 reps
-
3
Romanian Deadlift (Dumbbell)
2
10-20 reps
-
4
Leg Extension
2
12+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Hip Adductor (Machine)
2
15-20 reps
-
3
Romanian Deadlift (Dumbbell)
2
10-20 reps
-
4
Leg Extension
2
12+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Hip Adductor (Machine)
2
15-20 reps
-
3
Romanian Deadlift (Dumbbell)
2
10-20 reps
-
4
Leg Extension
2
12+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Hip Adductor (Machine)
2
15-20 reps
-
3
Romanian Deadlift (Dumbbell)
2
10-20 reps
-
4
Leg Extension
2
12+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Hip Adductor (Machine)
2
15-20 reps
-
3
Romanian Deadlift (Dumbbell)
2
10-20 reps
-
4
Leg Extension
2
12+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Hip Adductor (Machine)
2
15-20 reps
-
3
Romanian Deadlift (Dumbbell)
2
10-20 reps
-
4
Leg Extension
2
12+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
15+ reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Bench Press (Dumbbell)
2
8-12 reps
-
4
Chest Fly (Machine)
2
12+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
15+ reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Bench Press (Dumbbell)
2
8-12 reps
-
4
Chest Fly (Machine)
2
12+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
15+ reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Bench Press (Dumbbell)
2
8-12 reps
-
4
Chest Fly (Machine)
2
12+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
15+ reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Bench Press (Dumbbell)
2
8-12 reps
-
4
Chest Fly (Machine)
2
12+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
15+ reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Bench Press (Dumbbell)
2
8-12 reps
-
4
Chest Fly (Machine)
2
12+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
15+ reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Bench Press (Dumbbell)
2
8-12 reps
-
4
Chest Fly (Machine)
2
12+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
15+ reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Bench Press (Dumbbell)
2
8-12 reps
-
4
Chest Fly (Machine)
2
12+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
15+ reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Bench Press (Dumbbell)
2
8-12 reps
-
4
Chest Fly (Machine)
2
12+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
15+ reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Bench Press (Dumbbell)
2
8-12 reps
-
4
Chest Fly (Machine)
2
12+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
15+ reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Bench Press (Dumbbell)
2
8-12 reps
-
4
Chest Fly (Machine)
2
12+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
15+ reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Bench Press (Dumbbell)
2
8-12 reps
-
4
Chest Fly (Machine)
2
12+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
15+ reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Bench Press (Dumbbell)
2
8-12 reps
-
4
Chest Fly (Machine)
2
12+ reps
-
Week 1
1 / 12 Weeks
Day 1
1
Goblet Squat3 Sets
8-15 Reps
-
2
Split Squat Front Foot Elevated (Smith Machine)3 Sets
12-15 Reps
-
3
Hyperextension2 Sets
8+ Reps
-
Day 2
1
Bench Press (Dumbbell)3 Sets
8-12 Reps
-
2
Chest Fly (Machine)3 Sets
12+ Reps
-
3
Chest Supported Row (Dumbbell)2 Sets
8-12 Reps
-
4
Rear Delt Row2 Sets
15+ Reps
-
Day 3
1
Deadlift (Barbell)4 Sets
5 Reps
-
2
Hip Adductor (Machine)2 Sets
15-20 Reps
-
3
Romanian Deadlift (Dumbbell)2 Sets
10-20 Reps
-
4
Leg Extension2 Sets
12+ Reps
-
Day 4
1
Rear Delt Row3 Sets
15+ Reps
-
2
Chest Supported Row (Dumbbell)3 Sets
8-12 Reps
-
3
Bench Press (Dumbbell)2 Sets
8-12 Reps
-
4
Chest Fly (Machine)2 Sets
12+ Reps
-