Program Description
Big
Program Overview
- LevelBeginner, Intermediate, Novice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length1 week
- Time Per Workout70 minutes
- CreatedJul 19, 2024 03:07
- Last EditedJul 21, 2024 06:20
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
10 reps
8 reps
RPE 10
RPE 10
2
Seated Row (Cable)
3
8 reps
RPE 10
3
Bent Over Row (Dumbbell)
1
7 reps
RPE 10
4
Bicep Curl (Cable)
1
2
10 reps
8 reps
RPE 10
RPE 10
5
Alternating Dumbbell Curl
3
8 reps
RPE 10
6
Hammer Curl
1
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
4 reps
RPE 10
RPE 10
2
Incline Chest Press (Machine)
2
8 reps
RPE 10
3
Pec Deck (Machine)
2
10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
1
2
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
10 reps
8 reps
RPE 10
RPE 10
2
Leg Extension
1
2
10 reps
8 reps
RPE 10
RPE 10
3
Leg Curl
1
2
10 reps
8 reps
RPE 10
RPE 10
4
Seated Calf Raise
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
10 reps
8 reps
RPE 10
RPE 10
2
Seated Row (Cable)
3
8 reps
RPE 10
3
Bent Over Row (Dumbbell)
1
7 reps
RPE 10
4
Bicep Curl (Cable)
1
2
10 reps
8 reps
RPE 10
RPE 10
5
Alternating Dumbbell Curl
3
8 reps
RPE 10
6
Hammer Curl
1
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
4 reps
RPE 10
RPE 10
2
Incline Chest Press (Machine)
2
8 reps
RPE 10
3
Pec Deck (Machine)
2
10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
1
2
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10 reps
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Lat Pulldown1 Set
2 Sets
10 Reps
8 Reps
@10
@10
2
Seated Row (Cable)3 Sets
8 Reps
@10
3
Bent Over Row (Dumbbell)1 Set
7 Reps
@10
4
Bicep Curl (Cable)1 Set
2 Sets
10 Reps
8 Reps
@10
@10
5
Alternating Dumbbell Curl3 Sets
8 Reps
@10
6
Hammer Curl1 Set
12 Reps
@10
Day 2
1
Bench Press (Barbell)2 Sets
1 Set
8 Reps
4 Reps
@10
@10
2
Incline Chest Press (Machine)2 Sets
8 Reps
@10
3
Pec Deck (Machine)2 Sets
10 Reps
@10
4
Tricep Pushdown (Cable)1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@10
@10
@10
5
Lateral Raise (Dumbbell)3 Sets
8 Reps
@10
6
Rear Delt Fly (Machine)2 Sets
10 Reps
@10
Day 3
1
Leg Press1 Set
2 Sets
10 Reps
8 Reps
@10
@10
2
Leg Extension1 Set
2 Sets
10 Reps
8 Reps
@10
@10
3
Leg Curl1 Set
2 Sets
10 Reps
8 Reps
@10
@10
4
Seated Calf Raise3 Sets
10 Reps
@10
Day 4
1
Lat Pulldown1 Set
2 Sets
10 Reps
8 Reps
@10
@10
2
Seated Row (Cable)3 Sets
8 Reps
@10
3
Bent Over Row (Dumbbell)1 Set
7 Reps
@10
4
Bicep Curl (Cable)1 Set
2 Sets
10 Reps
8 Reps
@10
@10
5
Alternating Dumbbell Curl3 Sets
8 Reps
@10
6
Hammer Curl1 Set
12 Reps
@10
Day 5
1
Bench Press (Barbell)2 Sets
1 Set
8 Reps
4 Reps
@10
@10
2
Incline Chest Press (Machine)2 Sets
8 Reps
@10
3
Pec Deck (Machine)2 Sets
10 Reps
@10
4
Tricep Pushdown (Cable)1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@10
@10
@10
5
Lateral Raise (Dumbbell)3 Sets
8 Reps
@10
6
Rear Delt Fly (Machine)2 Sets
10 Reps
@10