Program Description
Get big
Program Overview
- LevelNovice, Beginner
- GoalAthletics
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedJun 20, 2024 10:15
- Last EditedAug 17, 2024 07:50
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
12 reps
100 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
French Press
3
12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Seated Dip (Machine)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
Dumbbell Bench Pullover
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
12 reps
100 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
French Press
3
12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Seated Dip (Machine)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
Dumbbell Bench Pullover
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
12 reps
100 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
French Press
3
12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Seated Dip (Machine)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
Dumbbell Bench Pullover
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
12 reps
100 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
French Press
3
12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Seated Dip (Machine)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
Dumbbell Bench Pullover
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
12 reps
100 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
French Press
3
12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Seated Dip (Machine)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
Dumbbell Bench Pullover
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
12 reps
100 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
French Press
3
12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Seated Dip (Machine)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
Dumbbell Bench Pullover
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
12 reps
100 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
French Press
3
12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Seated Dip (Machine)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
Dumbbell Bench Pullover
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
12 reps
100 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
French Press
3
12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Seated Dip (Machine)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
Dumbbell Bench Pullover
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
12 reps
RPE 10
2
Bicep Curl (Cable)
2
1
12 reps
100 reps
RPE 10
RPE 10
3
Hammer Curl
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
High Row
3
12 reps
RPE 10
7
Chest Supported Row (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
12 reps
RPE 10
2
Bicep Curl (Cable)
2
1
12 reps
100 reps
RPE 10
RPE 10
3
Hammer Curl
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
High Row
3
12 reps
RPE 10
7
Chest Supported Row (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
12 reps
RPE 10
2
Bicep Curl (Cable)
2
1
12 reps
100 reps
RPE 10
RPE 10
3
Hammer Curl
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
High Row
3
12 reps
RPE 10
7
Chest Supported Row (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
12 reps
RPE 10
2
Bicep Curl (Cable)
2
1
12 reps
100 reps
RPE 10
RPE 10
3
Hammer Curl
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
High Row
3
12 reps
RPE 10
7
Chest Supported Row (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
12 reps
RPE 10
2
Bicep Curl (Cable)
2
1
12 reps
100 reps
RPE 10
RPE 10
3
Hammer Curl
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
High Row
3
12 reps
RPE 10
7
Chest Supported Row (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
12 reps
RPE 10
2
Bicep Curl (Cable)
2
1
12 reps
100 reps
RPE 10
RPE 10
3
Hammer Curl
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
High Row
3
12 reps
RPE 10
7
Chest Supported Row (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
12 reps
RPE 10
2
Bicep Curl (Cable)
2
1
12 reps
100 reps
RPE 10
RPE 10
3
Hammer Curl
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
High Row
3
12 reps
RPE 10
7
Chest Supported Row (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
12 reps
RPE 10
2
Bicep Curl (Cable)
2
1
12 reps
100 reps
RPE 10
RPE 10
3
Hammer Curl
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
High Row
3
12 reps
RPE 10
7
Chest Supported Row (Machine)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
12 reps
100 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
French Press
3
12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Seated Dip (Machine)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
Dumbbell Bench Pullover
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
12 reps
100 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
French Press
3
12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Seated Dip (Machine)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
Dumbbell Bench Pullover
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
12 reps
100 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
French Press
3
12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Seated Dip (Machine)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
Dumbbell Bench Pullover
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
12 reps
100 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
French Press
3
12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Seated Dip (Machine)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
Dumbbell Bench Pullover
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
12 reps
100 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
French Press
3
12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Seated Dip (Machine)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
Dumbbell Bench Pullover
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
12 reps
100 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
French Press
3
12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Seated Dip (Machine)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
Dumbbell Bench Pullover
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
12 reps
100 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
French Press
3
12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Seated Dip (Machine)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
Dumbbell Bench Pullover
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
12 reps
100 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
French Press
3
12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Seated Dip (Machine)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
Dumbbell Bench Pullover
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
12 reps
RPE 10
2
Bicep Curl (Cable)
2
1
12 reps
100 reps
RPE 10
RPE 10
3
Hammer Curl
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
High Row
3
12 reps
RPE 10
7
Chest Supported Row (Machine)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
12 reps
RPE 10
2
Bicep Curl (Cable)
2
1
12 reps
100 reps
RPE 10
RPE 10
3
Hammer Curl
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
High Row
3
12 reps
RPE 10
7
Chest Supported Row (Machine)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
12 reps
RPE 10
2
Bicep Curl (Cable)
2
1
12 reps
100 reps
RPE 10
RPE 10
3
Hammer Curl
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
High Row
3
12 reps
RPE 10
7
Chest Supported Row (Machine)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
12 reps
RPE 10
2
Bicep Curl (Cable)
2
1
12 reps
100 reps
RPE 10
RPE 10
3
Hammer Curl
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
High Row
3
12 reps
RPE 10
7
Chest Supported Row (Machine)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
12 reps
RPE 10
2
Bicep Curl (Cable)
2
1
12 reps
100 reps
RPE 10
RPE 10
3
Hammer Curl
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
High Row
3
12 reps
RPE 10
7
Chest Supported Row (Machine)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
12 reps
RPE 10
2
Bicep Curl (Cable)
2
1
12 reps
100 reps
RPE 10
RPE 10
3
Hammer Curl
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
High Row
3
12 reps
RPE 10
7
Chest Supported Row (Machine)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
12 reps
RPE 10
2
Bicep Curl (Cable)
2
1
12 reps
100 reps
RPE 10
RPE 10
3
Hammer Curl
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
High Row
3
12 reps
RPE 10
7
Chest Supported Row (Machine)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
12 reps
RPE 10
2
Bicep Curl (Cable)
2
1
12 reps
100 reps
RPE 10
RPE 10
3
Hammer Curl
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
High Row
3
12 reps
RPE 10
7
Chest Supported Row (Machine)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 10
2
Seated Hamstring Curl
3
12 reps
RPE 10
3
Leg Extension
2
1
12 reps
100 reps
RPE 10
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
5
Leg Press
2
1
12 reps
100 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 10
2
Seated Hamstring Curl
3
12 reps
RPE 10
3
Leg Extension
2
1
12 reps
100 reps
RPE 10
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
5
Leg Press
2
1
12 reps
100 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 10
2
Seated Hamstring Curl
3
12 reps
RPE 10
3
Leg Extension
2
1
12 reps
100 reps
RPE 10
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
5
Leg Press
2
1
12 reps
100 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 10
2
Seated Hamstring Curl
3
12 reps
RPE 10
3
Leg Extension
2
1
12 reps
100 reps
RPE 10
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
5
Leg Press
2
1
12 reps
100 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 10
2
Seated Hamstring Curl
3
12 reps
RPE 10
3
Leg Extension
2
1
12 reps
100 reps
RPE 10
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
5
Leg Press
2
1
12 reps
100 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 10
2
Seated Hamstring Curl
3
12 reps
RPE 10
3
Leg Extension
2
1
12 reps
100 reps
RPE 10
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
5
Leg Press
2
1
12 reps
100 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 10
2
Seated Hamstring Curl
3
12 reps
RPE 10
3
Leg Extension
2
1
12 reps
100 reps
RPE 10
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
5
Leg Press
2
1
12 reps
100 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 10
2
Seated Hamstring Curl
3
12 reps
RPE 10
3
Leg Extension
2
1
12 reps
100 reps
RPE 10
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
5
Leg Press
2
1
12 reps
100 reps
RPE 10
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Chest Press (Machine)2 Sets
1 Set
12 Reps
100 Reps
@10
2
V-Handle Tricep Pushdown (Cable)3 Sets
12 Reps
@10
3
French Press3 Sets
12 Reps
@10
4
Incline Bench Press (Dumbbell)3 Sets
12 Reps
@10
5
Seated Dip (Machine)2 Sets
1 Set
12 Reps
100 Reps
@10
@10
6
Dumbbell Bench Pullover3 Sets
12 Reps
@10
Day 2
1
Preacher Curl (Barbell)3 Sets
12 Reps
@10
2
Bicep Curl (Cable)2 Sets
1 Set
12 Reps
100 Reps
@10
@10
3
Hammer Curl3 Sets
12 Reps
@10
4
Seated Row (Cable)3 Sets
12 Reps
@10
5
Lat Pulldown (Neutral Grip)2 Sets
1 Set
12 Reps
100 Reps
@10
@10
6
High Row3 Sets
12 Reps
@10
7
Chest Supported Row (Machine)3 Sets
12 Reps
@10
Day 3
1
Chest Press (Machine)2 Sets
1 Set
12 Reps
100 Reps
@10
2
V-Handle Tricep Pushdown (Cable)3 Sets
12 Reps
@10
3
French Press3 Sets
12 Reps
@10
4
Incline Bench Press (Dumbbell)3 Sets
12 Reps
@10
5
Seated Dip (Machine)2 Sets
1 Set
12 Reps
100 Reps
@10
@10
6
Dumbbell Bench Pullover3 Sets
12 Reps
@10
Day 4
1
Preacher Curl (Barbell)3 Sets
12 Reps
@10
2
Bicep Curl (Cable)2 Sets
1 Set
12 Reps
100 Reps
@10
@10
3
Hammer Curl3 Sets
12 Reps
@10
4
Seated Row (Cable)3 Sets
12 Reps
@10
5
Lat Pulldown (Neutral Grip)2 Sets
1 Set
12 Reps
100 Reps
@10
@10
6
High Row3 Sets
12 Reps
@10
7
Chest Supported Row (Machine)3 Sets
12 Reps
@10
Day 5
1
Goblet Squat3 Sets
12 Reps
@10
2
Seated Hamstring Curl3 Sets
12 Reps
@10
3
Leg Extension2 Sets
1 Set
12 Reps
100 Reps
@10
@10
4
Bulgarian Split Squat (Dumbbell)3 Sets
12 Reps
@10
5
Leg Press2 Sets
1 Set
12 Reps
100 Reps
@10
@10