5.0
(1 rating)
Program Description
A full body workout to balance strength, hypertrophy, and athleticism. The progression doesn't need to be followed to the letter, and it should be more based on preference and energy levels.
Program Overview
- LevelIntermediate, Novice
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout80 minutes
- CreatedJan 18, 2024 03:58
- Last EditedAug 31, 2024 12:08
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
2
10 reps
20 reps
-
-
2
Squat (Barbell)
4
6 reps
RPE 8.5
3
Bench Press (Barbell)
4
6 reps
RPE 8.5
4
Seated Row (Cable)
3
10 reps
-
5
Overhead Press (Barbell)
3
8 reps
RPE 9
6
Shrug (Dumbbell)
3
10 reps
-
7
Bicep Curl (EZ Bar)
3
10 reps
-
8
Dip (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
2
10 reps
20 reps
-
-
2
Squat (Barbell)
4
6 reps
RPE 8.5
3
Bench Press (Barbell)
4
6 reps
RPE 8.5
4
Seated Row (Cable)
3
10 reps
-
5
Overhead Press (Barbell)
3
8 reps
RPE 9
6
Shrug (Dumbbell)
3
10 reps
-
7
Bicep Curl (EZ Bar)
3
10 reps
-
8
Dip (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
2
10 reps
20 reps
-
-
2
Squat (Barbell)
4
6 reps
RPE 8.5
3
Bench Press (Barbell)
4
6 reps
RPE 8.5
4
Seated Row (Cable)
3
10 reps
-
5
Overhead Press (Barbell)
3
8 reps
RPE 9
6
Shrug (Dumbbell)
3
10 reps
-
7
Bicep Curl (EZ Bar)
3
10 reps
-
8
Dip (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
2
10 reps
20 reps
-
-
2
Squat (Barbell)
4
6 reps
RPE 8.5
3
Bench Press (Barbell)
4
6 reps
RPE 8.5
4
Seated Row (Cable)
3
10 reps
-
5
Overhead Press (Barbell)
3
8 reps
RPE 9
6
Shrug (Dumbbell)
3
10 reps
-
7
Bicep Curl (EZ Bar)
3
10 reps
-
8
Dip (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
2
10 reps
20 reps
-
-
2
Deadlift (Barbell)
4
6 reps
RPE 9
3
Lat Pulldown
4
10 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Reverse Pec Deck
3
10 reps
-
7
Hammer Curl
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
2
10 reps
20 reps
-
-
2
Deadlift (Barbell)
4
6 reps
RPE 9
3
Lat Pulldown
4
10 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Reverse Pec Deck
3
10 reps
-
7
Hammer Curl
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
2
10 reps
20 reps
-
-
2
Deadlift (Barbell)
4
6 reps
RPE 9
3
Lat Pulldown
4
10 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Reverse Pec Deck
3
10 reps
-
7
Hammer Curl
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
2
10 reps
20 reps
-
-
2
Deadlift (Barbell)
4
6 reps
RPE 9
3
Lat Pulldown
4
10 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Reverse Pec Deck
3
10 reps
-
7
Hammer Curl
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
2
10 reps
20 reps
-
-
2
Chin-Up (Bodyweight)
3
8 reps
-
3
Front Squat (Barbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
4
10 reps
-
5
Bench Press (Dumbbell)
3
10 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
7
Lying Leg Curl
3
8 reps
-
8
Seated Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
2
10 reps
20 reps
-
-
2
Chin-Up (Bodyweight)
3
8 reps
-
3
Front Squat (Barbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
4
10 reps
-
5
Bench Press (Dumbbell)
3
10 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
7
Lying Leg Curl
3
8 reps
-
8
Seated Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
2
10 reps
20 reps
-
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Front Squat (Barbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
4
10 reps
-
5
Bench Press (Dumbbell)
3
10 reps
-
6
Chin-Up (Bodyweight)
3
8 reps
-
7
Lying Leg Curl
3
8 reps
-
8
Seated Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
2
10 reps
20 reps
-
-
2
Chin-Up (Bodyweight)
3
8 reps
-
3
Front Squat (Barbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
4
10 reps
-
5
Bench Press (Dumbbell)
3
10 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
7
Lying Leg Curl
3
8 reps
-
8
Seated Calf Raise
3
12 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Kettlebell Swing1 Set
2 Sets
10 Reps
20 Reps
-
-
2
Squat (Barbell)4 Sets
6 Reps
@8.5
3
Bench Press (Barbell)4 Sets
6 Reps
@8.5
4
Seated Row (Cable)3 Sets
10 Reps
-
5
Overhead Press (Barbell)3 Sets
8 Reps
@9
6
Shrug (Dumbbell)3 Sets
10 Reps
-
7
Bicep Curl (EZ Bar)3 Sets
10 Reps
-
8
Dip (Bodyweight)3 Sets
15 Reps
-
Day 3
1
Kettlebell Swing1 Set
2 Sets
10 Reps
20 Reps
-
-
2
Chin-Up (Bodyweight)3 Sets
8 Reps
-
3
Front Squat (Barbell)3 Sets
10 Reps
-
4
Incline Bench Press (Dumbbell)4 Sets
10 Reps
-
5
Bench Press (Dumbbell)3 Sets
10 Reps
-
6
Lateral Raise (Cable)3 Sets
10 Reps
-
7
Lying Leg Curl3 Sets
8 Reps
-
8
Seated Calf Raise3 Sets
12 Reps
-
Day 2
1
Kettlebell Swing1 Set
2 Sets
10 Reps
20 Reps
-
-
2
Deadlift (Barbell)4 Sets
6 Reps
@9
3
Lat Pulldown4 Sets
10 Reps
-
4
Lunge (Dumbbell)3 Sets
10 Reps
-
5
Chest Fly (Machine)3 Sets
10 Reps
-
6
Reverse Pec Deck3 Sets
10 Reps
-
7
Hammer Curl3 Sets
10 Reps
-
8
Overhead Tricep Extension (Cable)3 Sets
12 Reps
-