ERN

by Devano D.

Program Description

Epstein FN

Program Overview

Level
Beginner, Novice, Intermediate, Advanced
Goal
Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
80 minutes
Created
Jan 02, 2026 10:24
Last Edited
Jan 02, 2026 10:36

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

14.3%

Hamstrings

14.3%

Glutes

10.8%

Triceps

9%

Front Delts

9%

Lats

9%

Upper Back

9%

Chest

6.3%

Abs

5.8%

Biceps

4.5%

Middle Delts

2.7%

Lower Back

2.7%

Adductors

1.8%

Abductors

0.9%

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Dip (Weighted)

1

2

1

1 reps

4 reps

10 reps

95%

85%

75%

2

Pull-Up (Weighted)

3

6-10 reps

RPE 9

3

Overhead Press (Barbell)

3

6-10 reps

RPE 9

Day 1

1

Dip (Weighted)

1

2

1

1 reps

4 reps

10 reps

95%

85%

75%

2

Pull-Up (Weighted)

3

6-10 reps

RPE 9

3

Overhead Press (Barbell)

3

6-10 reps

RPE 9

Day 1

1

Dip (Weighted)

1

2

1

1 reps

4 reps

10 reps

95%

85%

75%

2

Pull-Up (Weighted)

3

6-10 reps

RPE 9

3

Overhead Press (Barbell)

3

6-10 reps

RPE 9

Day 1

1

Dip (Weighted)

1

2

1

1 reps

4 reps

10 reps

95%

85%

75%

2

Pull-Up (Weighted)

3

6-10 reps

RPE 9

3

Overhead Press (Barbell)

3

6-10 reps

RPE 9

Day 2

1

Squat (Barbell)

1

2

1

1 reps

4 reps

8 reps

95%

80%

70%

2

Romanian Deadlift (Barbell)

2

8-12 reps

RPE 8

3

Leg Extension

2

6-10 reps

RPE 9

4

Leg Curl

2

6-10 reps

RPE 9

Day 2

1

Squat (Barbell)

1

2

1

1 reps

4 reps

8 reps

95%

80%

70%

2

Romanian Deadlift (Barbell)

2

8-12 reps

RPE 8

3

Leg Extension

2

6-10 reps

RPE 9

4

Leg Curl

2

6-10 reps

RPE 9

Day 2

1

Squat (Barbell)

1

2

1

1 reps

4 reps

8 reps

95%

80%

70%

2

Romanian Deadlift (Barbell)

2

8-12 reps

RPE 8

3

Leg Extension

2

6-10 reps

RPE 9

4

Leg Curl

2

6-10 reps

RPE 9

Day 2

1

Squat (Barbell)

1

2

1

1 reps

4 reps

8 reps

95%

80%

70%

2

Romanian Deadlift (Barbell)

2

8-12 reps

RPE 8

3

Leg Extension

2

6-10 reps

RPE 9

4

Leg Curl

2

6-10 reps

RPE 9

Day 3

1

Pull-Up (Weighted)

1

2

1

1 reps

4 reps

10 reps

95%

85%

75%

2

Incline Bench Press (Barbell)

3

6-10 reps

RPE 9

3

Chest Supported Row (Machine)

3

6-10 reps

RPE 9

Day 3

1

Pull-Up (Weighted)

1

2

1

1 reps

4 reps

10 reps

95%

85%

75%

2

Incline Bench Press (Barbell)

3

6-10 reps

RPE 9

3

Chest Supported Row (Machine)

3

6-10 reps

RPE 9

Day 3

1

Pull-Up (Weighted)

1

2

1

1 reps

4 reps

10 reps

95%

85%

75%

2

Incline Bench Press (Barbell)

3

6-10 reps

RPE 9

3

Chest Supported Row (Machine)

3

6-10 reps

RPE 9

Day 3

1

Pull-Up (Weighted)

1

2

1

1 reps

4 reps

10 reps

95%

85%

75%

2

Incline Bench Press (Barbell)

3

6-10 reps

RPE 9

3

Chest Supported Row (Machine)

3

6-10 reps

RPE 9

Day 4

1

Deadlift (Barbell)

1

2

1

1 reps

4 reps

8 reps

95%

85%

70%

2

Leg Press (45 Degrees)

2

8-12 reps

RPE 8

3

Leg Curl

2

6-10 reps

RPE 9

4

Leg Extension

2

6-10 reps

RPE 9

Day 4

1

Deadlift (Barbell)

1

2

1

1 reps

4 reps

8 reps

95%

85%

70%

2

Leg Press (45 Degrees)

2

8-12 reps

RPE 8

3

Leg Curl

2

6-10 reps

RPE 9

4

Leg Extension

2

6-10 reps

RPE 9

Day 4

1

Deadlift (Barbell)

1

2

1

1 reps

4 reps

8 reps

95%

85%

70%

2

Leg Press (45 Degrees)

2

8-12 reps

RPE 8

3

Leg Curl

2

6-10 reps

RPE 9

4

Leg Extension

2

6-10 reps

RPE 9

Day 4

1

Deadlift (Barbell)

1

2

1

1 reps

4 reps

8 reps

95%

85%

70%

2

Leg Press (45 Degrees)

2

8-12 reps

RPE 8

3

Leg Curl

2

6-10 reps

RPE 9

4

Leg Extension

2

6-10 reps

RPE 9

Day 1

1

Dip (Weighted)

1 Set

1 Set

1 Set

1 Set

1 Reps

4 Reps

4 Reps

10 Reps

95%

85%

85%

75%

2

Pull-Up (Weighted)

1 Set

1 Set

1 Set

6-10 Reps

6-10 Reps

6-10 Reps

@9

@9

@9

3

Overhead Press (Barbell)

1 Set

1 Set

1 Set

6-10 Reps

6-10 Reps

6-10 Reps

@9

@9

@9

Day 2

1

Squat (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Reps

4 Reps

4 Reps

8 Reps

95%

80%

80%

70%

2

Romanian Deadlift (Barbell)

1 Set

1 Set

8-12 Reps

8-12 Reps

@8

@8

3

Leg Extension

1 Set

1 Set

6-10 Reps

6-10 Reps

@9

@9

4

Leg Curl

1 Set

1 Set

6-10 Reps

6-10 Reps

@9

@9

Day 3

1

Pull-Up (Weighted)

1 Set

1 Set

1 Set

1 Set

1 Reps

4 Reps

4 Reps

10 Reps

95%

85%

85%

75%

2

Incline Bench Press (Barbell)

1 Set

1 Set

1 Set

6-10 Reps

6-10 Reps

6-10 Reps

@9

@9

@9

3

Chest Supported Row (Machine)

1 Set

1 Set

1 Set

6-10 Reps

6-10 Reps

6-10 Reps

@9

@9

@9

Day 4

1

Deadlift (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Reps

4 Reps

4 Reps

8 Reps

95%

85%

85%

70%

2

Leg Press (45 Degrees)

1 Set

1 Set

8-12 Reps

8-12 Reps

@8

@8

3

Leg Curl

1 Set

1 Set

6-10 Reps

6-10 Reps

@9

@9

4

Leg Extension

1 Set

1 Set

6-10 Reps

6-10 Reps

@9

@9