Program Description
Strength and muscle
Program Overview
- LevelBeginner, Novice
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedJul 03, 2024 09:30
- Last EditedSep 04, 2024 02:56
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
2
Single Arm Row (Dumbbell)
3
8 reps
3
Lat Pulldown
3
10 reps
4
Barbell Row
3
8 reps
5
Seated Row (Cable)
1
6
Preacher Curl (EZ Bar)
3
10 reps
7
Concentration Curl
3
10 reps
8
Seated Dumbbell Curl
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
2
Single Arm Row (Dumbbell)
3
8 reps
3
Lat Pulldown
3
10 reps
4
Barbell Row
3
8 reps
5
Seated Row (Cable)
1
6
Preacher Curl (EZ Bar)
3
10 reps
7
Concentration Curl
3
10 reps
8
Seated Dumbbell Curl
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
2
Single Arm Row (Dumbbell)
3
8 reps
3
Lat Pulldown
3
10 reps
4
Barbell Row
3
8 reps
5
Seated Row (Cable)
1
6
Preacher Curl (EZ Bar)
3
10 reps
7
Concentration Curl
3
10 reps
8
Seated Dumbbell Curl
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
2
Single Arm Row (Dumbbell)
3
8 reps
3
Lat Pulldown
3
10 reps
4
Barbell Row
3
8 reps
5
Seated Row (Cable)
1
6
Preacher Curl (EZ Bar)
3
10 reps
7
Concentration Curl
3
10 reps
8
Seated Dumbbell Curl
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
2
Single Arm Row (Dumbbell)
3
8 reps
3
Lat Pulldown
3
10 reps
4
Barbell Row
3
8 reps
5
Seated Row (Cable)
1
6
Preacher Curl (EZ Bar)
3
10 reps
7
Concentration Curl
3
10 reps
8
Seated Dumbbell Curl
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
2
Single Arm Row (Dumbbell)
3
8 reps
3
Lat Pulldown
3
10 reps
4
Barbell Row
3
8 reps
5
Seated Row (Cable)
1
6
Preacher Curl (EZ Bar)
3
10 reps
7
Concentration Curl
3
10 reps
8
Seated Dumbbell Curl
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
2
Single Arm Row (Dumbbell)
3
8 reps
3
Lat Pulldown
3
10 reps
4
Barbell Row
3
8 reps
5
Seated Row (Cable)
1
6
Preacher Curl (EZ Bar)
3
10 reps
7
Concentration Curl
3
10 reps
8
Seated Dumbbell Curl
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
2
Single Arm Row (Dumbbell)
3
8 reps
3
Lat Pulldown
3
10 reps
4
Barbell Row
3
8 reps
5
Seated Row (Cable)
1
6
Preacher Curl (EZ Bar)
3
10 reps
7
Concentration Curl
3
10 reps
8
Seated Dumbbell Curl
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
2
Incline Bench Press (Dumbbell)
3
8 reps
3
Dip (Bodyweight)
3
1 reps
4
Pec Deck (Machine)
3
12 reps
5
Bench Press (Dumbbell)
1
6
Tricep Pushdown (Cable)
3
8 reps
7
Overhead Extension (Dumbbell)
3
8 reps
8
Tricep Extension (Cable)
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
2
Incline Bench Press (Dumbbell)
3
8 reps
3
Dip (Bodyweight)
3
1 reps
4
Pec Deck (Machine)
3
12 reps
5
Bench Press (Dumbbell)
1
6
Tricep Pushdown (Cable)
3
8 reps
7
Overhead Extension (Dumbbell)
3
8 reps
8
Tricep Extension (Cable)
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
2
Incline Bench Press (Dumbbell)
3
8 reps
3
Dip (Bodyweight)
3
1 reps
4
Pec Deck (Machine)
3
12 reps
5
Bench Press (Dumbbell)
1
6
Tricep Pushdown (Cable)
3
8 reps
7
Overhead Extension (Dumbbell)
3
8 reps
8
Tricep Extension (Cable)
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
2
Incline Bench Press (Dumbbell)
3
8 reps
3
Dip (Bodyweight)
3
1 reps
4
Pec Deck (Machine)
3
12 reps
5
Bench Press (Dumbbell)
1
6
Tricep Pushdown (Cable)
3
8 reps
7
Overhead Extension (Dumbbell)
3
8 reps
8
Tricep Extension (Cable)
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
2
Incline Bench Press (Dumbbell)
3
8 reps
3
Dip (Bodyweight)
3
1 reps
4
Pec Deck (Machine)
3
12 reps
5
Bench Press (Dumbbell)
1
6
Tricep Pushdown (Cable)
3
8 reps
7
Overhead Extension (Dumbbell)
3
8 reps
8
Tricep Extension (Cable)
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
2
Incline Bench Press (Dumbbell)
3
8 reps
3
Dip (Bodyweight)
3
1 reps
4
Pec Deck (Machine)
3
12 reps
5
Bench Press (Dumbbell)
1
6
Tricep Pushdown (Cable)
3
8 reps
7
Overhead Extension (Dumbbell)
3
8 reps
8
Tricep Extension (Cable)
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
2
Incline Bench Press (Dumbbell)
3
8 reps
3
Dip (Bodyweight)
3
1 reps
4
Pec Deck (Machine)
3
12 reps
5
Bench Press (Dumbbell)
1
6
Tricep Pushdown (Cable)
3
8 reps
7
Overhead Extension (Dumbbell)
3
8 reps
8
Tricep Extension (Cable)
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
2
Incline Bench Press (Dumbbell)
3
8 reps
3
Dip (Bodyweight)
3
1 reps
4
Pec Deck (Machine)
3
12 reps
5
Bench Press (Dumbbell)
1
6
Tricep Pushdown (Cable)
3
8 reps
7
Overhead Extension (Dumbbell)
3
8 reps
8
Tricep Extension (Cable)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Leg Press
3
15 reps
3
Split Squat (Barbell)
3
8 reps
4
Leg Extension
1
5
Stiff Leg Deadlift
3
8 reps
6
Leg Curl
1
7
Standing Calf Raise
3
10 reps
8
Seated Calf Raise
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Leg Press
3
15 reps
3
Split Squat (Barbell)
3
8 reps
4
Leg Extension
1
5
Stiff Leg Deadlift
3
8 reps
6
Leg Curl
1
7
Standing Calf Raise
3
10 reps
8
Seated Calf Raise
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Leg Press
3
15 reps
3
Split Squat (Barbell)
3
8 reps
4
Leg Extension
1
5
Stiff Leg Deadlift
3
8 reps
6
Leg Curl
1
7
Standing Calf Raise
3
10 reps
8
Seated Calf Raise
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Leg Press
3
15 reps
3
Split Squat (Barbell)
3
8 reps
4
Leg Extension
1
5
Stiff Leg Deadlift
3
8 reps
6
Leg Curl
1
7
Standing Calf Raise
3
10 reps
8
Seated Calf Raise
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Leg Press
3
15 reps
3
Split Squat (Barbell)
3
8 reps
4
Leg Extension
1
5
Stiff Leg Deadlift
3
8 reps
6
Leg Curl
1
7
Standing Calf Raise
3
10 reps
8
Seated Calf Raise
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Leg Press
3
15 reps
3
Split Squat (Barbell)
3
8 reps
4
Leg Extension
1
5
Stiff Leg Deadlift
3
8 reps
6
Leg Curl
1
7
Standing Calf Raise
3
10 reps
8
Seated Calf Raise
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Leg Press
3
15 reps
3
Split Squat (Barbell)
3
8 reps
4
Leg Extension
1
5
Stiff Leg Deadlift
3
8 reps
6
Leg Curl
1
7
Standing Calf Raise
3
10 reps
8
Seated Calf Raise
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Leg Press
3
15 reps
3
Split Squat (Barbell)
3
8 reps
4
Leg Extension
1
5
Stiff Leg Deadlift
3
8 reps
6
Leg Curl
1
7
Standing Calf Raise
3
10 reps
8
Seated Calf Raise
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
2
Arnold Press
3
8 reps
3
Lateral Raise (Dumbbell)
3
10 reps
4
Shoulder Press (Machine)
1
5
Upright Row (Dumbbell)
3
8 reps
6
Shrug (Dumbbell)
1
7
Wrist Curls
3
12 reps
8
Barbell Hold
1
1 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
2
Arnold Press
3
8 reps
3
Lateral Raise (Dumbbell)
3
10 reps
4
Shoulder Press (Machine)
1
5
Upright Row (Dumbbell)
3
8 reps
6
Shrug (Dumbbell)
1
7
Wrist Curls
3
12 reps
8
Barbell Hold
1
1 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
2
Arnold Press
3
8 reps
3
Lateral Raise (Dumbbell)
3
10 reps
4
Shoulder Press (Machine)
1
5
Upright Row (Dumbbell)
3
8 reps
6
Shrug (Dumbbell)
1
7
Wrist Curls
3
12 reps
8
Barbell Hold
1
1 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
2
Arnold Press
3
8 reps
3
Lateral Raise (Dumbbell)
3
10 reps
4
Shoulder Press (Machine)
1
5
Upright Row (Dumbbell)
3
8 reps
6
Shrug (Dumbbell)
1
7
Wrist Curls
3
12 reps
8
Barbell Hold
1
1 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
2
Arnold Press
3
8 reps
3
Lateral Raise (Dumbbell)
3
10 reps
4
Shoulder Press (Machine)
1
5
Upright Row (Dumbbell)
3
8 reps
6
Shrug (Dumbbell)
1
7
Wrist Curls
3
12 reps
8
Barbell Hold
1
1 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
2
Arnold Press
3
8 reps
3
Lateral Raise (Dumbbell)
3
10 reps
4
Shoulder Press (Machine)
1
5
Upright Row (Dumbbell)
3
8 reps
6
Shrug (Dumbbell)
1
7
Wrist Curls
3
12 reps
8
Barbell Hold
1
1 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
2
Arnold Press
3
8 reps
3
Lateral Raise (Dumbbell)
3
10 reps
4
Shoulder Press (Machine)
1
5
Upright Row (Dumbbell)
3
8 reps
6
Shrug (Dumbbell)
1
7
Wrist Curls
3
12 reps
8
Barbell Hold
1
1 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
2
Arnold Press
3
8 reps
3
Lateral Raise (Dumbbell)
3
10 reps
4
Shoulder Press (Machine)
1
5
Upright Row (Dumbbell)
3
8 reps
6
Shrug (Dumbbell)
1
7
Wrist Curls
3
12 reps
8
Barbell Hold
1
1 reps
Week 1
1 / 8 Weeks
Day 1
1
Deadlift (Barbell)2 Sets
5 Reps
2
Single Arm Row (Dumbbell)3 Sets
8 Reps
3
Lat Pulldown3 Sets
10 Reps
4
Barbell Row3 Sets
8 Reps
5
Seated Row (Cable)1 Set
6
Preacher Curl (EZ Bar)3 Sets
10 Reps
7
Concentration Curl3 Sets
10 Reps
8
Seated Dumbbell Curl1 Set
Day 2
1
Bench Press (Barbell)3 Sets
6 Reps
2
Incline Bench Press (Dumbbell)3 Sets
8 Reps
3
Dip (Bodyweight)3 Sets
1 Reps
4
Pec Deck (Machine)3 Sets
12 Reps
5
Bench Press (Dumbbell)1 Set
6
Tricep Pushdown (Cable)3 Sets
8 Reps
7
Overhead Extension (Dumbbell)3 Sets
8 Reps
8
Tricep Extension (Cable)1 Set
Day 3
1
Squat (Barbell)3 Sets
6 Reps
2
Leg Press3 Sets
15 Reps
3
Split Squat (Barbell)3 Sets
8 Reps
4
Leg Extension1 Set
5
Stiff Leg Deadlift3 Sets
8 Reps
6
Leg Curl1 Set
7
Standing Calf Raise3 Sets
10 Reps
8
Seated Calf Raise1 Set
Day 4
1
Overhead Press (Barbell)3 Sets
6 Reps
2
Arnold Press3 Sets
8 Reps
3
Lateral Raise (Dumbbell)3 Sets
10 Reps
4
Shoulder Press (Machine)1 Set
5
Upright Row (Dumbbell)3 Sets
8 Reps
6
Shrug (Dumbbell)1 Set
7
Wrist Curls3 Sets
12 Reps
8
Barbell Hold1 Set
1 Reps