Program Description
Get jacked
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout80 minutes
- CreatedJun 30, 2024 08:44
- Last EditedSep 28, 2024 06:29
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Romanian Deadlift (Barbell)
3
10 reps
50%
4
Hack Squat
3
10 reps
50%
5
Lateral Raise (Cable)
3
12 reps
RPE 7
6
Shrug
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Romanian Deadlift (Barbell)
3
10 reps
50%
4
Hack Squat
3
10 reps
50%
5
Lateral Raise (Cable)
3
10 reps
RPE 8
6
Shrug
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Romanian Deadlift (Barbell)
3
10 reps
50%
4
Hack Squat
3
10 reps
50%
5
Lateral Raise (Cable)
3
8 reps
RPE 9
6
Shrug
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Romanian Deadlift (Barbell)
3
10 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Leg Extension
2
12 reps
RPE 7
3
Incline Bench Press (Barbell)
3
10 reps
50%
4
Lat Pulldown
3
12 reps
RPE 7
5
Rope Curl
2
12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Leg Extension
2
10 reps
RPE 8
3
Incline Bench Press (Barbell)
3
10 reps
50%
4
Lat Pulldown
3
10 reps
RPE 8
5
Rope Curl
2
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Leg Extension
2
8 reps
RPE 9
3
Incline Bench Press (Barbell)
3
10 reps
50%
4
Lat Pulldown
3
8 reps
RPE 9
5
Rope Curl
2
8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Incline Bench Press (Barbell)
3
10 reps
50%
3
Lat Pulldown
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Pec Deck (Machine)
2
12 reps
RPE 7
4
Shrug (Dumbbell)
2
15 reps
RPE 7
5
Bicep Curl (Cable)
2
12 reps
RPE 7
6
Tricep Pushdown (Cable)
2
12 reps
RPE 7
7
Lateral Raise (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Pec Deck (Machine)
2
10 reps
RPE 8
4
Shrug (Dumbbell)
2
12 reps
RPE 8
5
Bicep Curl (Cable)
2
10 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10 reps
RPE 8
7
Lateral Raise (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Pec Deck (Machine)
2
8 reps
RPE 9
4
Shrug (Dumbbell)
2
10 reps
RPE 9
5
Bicep Curl (Cable)
2
8 reps
RPE 9
6
Tricep Pushdown (Cable)
2
8 reps
RPE 9
7
Lateral Raise (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Seated Row (Cable)
3
12 reps
RPE 6
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Overhead Press (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Romanian Deadlift (Barbell)3 Sets
10 Reps
50%
4
Hack Squat3 Sets
10 Reps
50%
5
Lateral Raise (Cable)3 Sets
12 Reps
@7
6
Shrug2 Sets
15 Reps
@7
Day 2
1
Bench Press (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Leg Extension2 Sets
12 Reps
@7
3
Incline Bench Press (Barbell)3 Sets
10 Reps
50%
4
Lat Pulldown3 Sets
12 Reps
@7
5
Rope Curl2 Sets
12 Reps
@7
6
Overhead Tricep Extension (Cable)2 Sets
12 Reps
@7
Day 3
1
Deadlift (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Seated Row (Cable)3 Sets
12 Reps
@7
3
Pec Deck (Machine)2 Sets
12 Reps
@7
4
Shrug (Dumbbell)2 Sets
15 Reps
@7
5
Bicep Curl (Cable)2 Sets
12 Reps
@7
6
Tricep Pushdown (Cable)2 Sets
12 Reps
@7
7
Lateral Raise (Cable)3 Sets
12 Reps
@7