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Primary Program (Weeks 1-8)
by Andy S.
Program Description
Meant for bulking and full body training. Based on weekly progression on % Rep Max.
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
70 minutes
Created
May 28, 2024 07:31
Last Edited
Jun 02, 2024 05:03
down_app
Week 1
1 / 8 Weeks
Day 1
1
Deadlift (Barbell)
4 Sets
6-8 Reps
70%
2
Pull-Up (Weighted)
4 Sets
6-8 Reps
@10
3
Lat Pulldown
4 Sets
6-8 Reps
70%
4
Single Arm Row (Dumbbell)
4 Sets
6-8 Reps
@10
5
Standing Calf Raise
4 Sets
6-8 Reps
@10
6
Cable Crunch
4 Sets
10-15 Reps
@10
7
Ab Leg Raise
4 Sets
10-15 Reps
@10
Day 2
1
Bench Press (Barbell)
4 Sets
6-8 Reps
70%
2
Bench Press (Close Grip)
4 Sets
6-8 Reps
70%
3
Chest Fly (Dumbbell)
4 Sets
6-8 Reps
@10
4
Lateral Raise (Dumbbell)
4 Sets
6-8 Reps
@10
5
Upright Row (Cable)
4 Sets
6-8 Reps
@10
6
Overhead Tricep Extension (Cable)
4 Sets
6-8 Reps
@10
7
Single Arm Tricep Extension (Cable)
4 Sets
6-8 Reps
@10
8
Wrist Curl (Barbell)
4 Sets
15-20 Reps
@10
Day 3
1
Rear Delt Fly (Machine)
4 Sets
6-8 Reps
70%
2
Military Press (Barbell)
4 Sets
6-8 Reps
70%
3
Shoulder Press (Plate Loaded)
4 Sets
6-8 Reps
70%
4
Bicep Curl (Barbell)
4 Sets
6-8 Reps
@10
5
Hammer Curl
4 Sets
6-8 Reps
@10
6
Seated Bicep Curl (Dumbbell)
4 Sets
6-8 Reps
@10
7
Ab Rollout
4 Sets
AMRAP
@10
8
Cable Crunch
4 Sets
10-15 Reps
@10
Day 4
1
Leg Curl
4 Sets
6-8 Reps
@10
2
Squat (Barbell)
4 Sets
6-8 Reps
70%
3
Leg Press (45 Degrees)
4 Sets
6-8 Reps
70%
4
Leg Press Calf Raise
4 Sets
6-8 Reps
@10
5
Dip (Weighted)
4 Sets
6-8 Reps
@10
6
Tricep Extension (Machine)
4 Sets
6-8 Reps
@10
7
Forearm Roll Up
4 Sets
1-2 Reps
@10
8
Seated Calf Raise
4 Sets
6-8 Reps
@10
Day 5
1
Bench Press (Barbell)
4 Sets
6-8 Reps
70%
2
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
70%
3
Chest Fly (Cable)
4 Sets
6-8 Reps
@10
4
Bicep Curl (Dumbbell)
4 Sets
6-8 Reps
@10
5
Bicep Curl (Cable)
4 Sets
6-8 Reps
@10
6
Bent Over Row (Barbell)
4 Sets
6-8 Reps
70%
7
Seated Row (Cable)
4 Sets
6-8 Reps
70%
8
Pull-Up (Weighted)
4 Sets
6-8 Reps
@10
Day 1
1
Deadlift (Barbell)
4 Sets
6-8 Reps
75%
2
Pull-Up (Weighted)
4 Sets
6-8 Reps
@10
3
Lat Pulldown
4 Sets
6-8 Reps
75%
4
Single Arm Row (Dumbbell)
4 Sets
6-8 Reps
@10
5
Standing Calf Raise
4 Sets
6-8 Reps
@10
6
Cable Crunch
4 Sets
10-15 Reps
@10
7
Ab Leg Raise
4 Sets
10-15 Reps
@10
Day 2
1
Bench Press (Barbell)
4 Sets
6-8 Reps
75%
2
Bench Press (Close Grip)
4 Sets
6-8 Reps
75%
3
Chest Fly (Dumbbell)
4 Sets
6-8 Reps
@10
4
Lateral Raise (Dumbbell)
4 Sets
6-8 Reps
@10
5
Upright Row (Cable)
4 Sets
6-8 Reps
@10
6
Overhead Tricep Extension (Cable)
4 Sets
6-8 Reps
@10
7
Single Arm Tricep Extension (Cable)
4 Sets
6-8 Reps
@10
8
Wrist Curl (Barbell)
4 Sets
15-20 Reps
@10
Day 3
1
Rear Delt Fly (Machine)
4 Sets
6-8 Reps
75%
2
Military Press (Barbell)
4 Sets
6-8 Reps
75%
3
Shoulder Press (Plate Loaded)
4 Sets
6-8 Reps
75%
4
Bicep Curl (Barbell)
4 Sets
6-8 Reps
@10
5
Hammer Curl
4 Sets
6-8 Reps
@10
6
Seated Bicep Curl (Dumbbell)
4 Sets
6-8 Reps
@10
7
Ab Rollout
4 Sets
AMRAP
@10
8
Cable Crunch
4 Sets
10-15 Reps
@10
Day 4
1
Leg Curl
4 Sets
6-8 Reps
@10
2
Squat (Barbell)
4 Sets
6-8 Reps
75%
3
Leg Press (45 Degrees)
4 Sets
6-8 Reps
75%
4
Leg Press Calf Raise
4 Sets
6-8 Reps
@10
5
Dip (Weighted)
4 Sets
6-8 Reps
@10
6
Tricep Extension (Machine)
4 Sets
6-8 Reps
@10
7
Forearm Roll Up
4 Sets
1-2 Reps
@10
8
Seated Calf Raise
4 Sets
6-8 Reps
@10
Day 5
1
Bench Press (Barbell)
4 Sets
6-8 Reps
75%
2
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
75%
3
Chest Fly (Cable)
4 Sets
6-8 Reps
@10
4
Bicep Curl (Dumbbell)
4 Sets
6-8 Reps
@10
5
Bicep Curl (Cable)
4 Sets
6-8 Reps
@10
6
Bent Over Row (Barbell)
4 Sets
6-8 Reps
75%
7
Seated Row (Cable)
4 Sets
6-8 Reps
@10
8
Pull-Up (Weighted)
4 Sets
6-8 Reps
@10
Day 1
1
Deadlift (Barbell)
4 Sets
6-8 Reps
80%
2
Pull-Up (Weighted)
4 Sets
6-8 Reps
@10
3
Lat Pulldown
4 Sets
6-8 Reps
80%
4
Single Arm Row (Dumbbell)
4 Sets
6-8 Reps
@10
5
Standing Calf Raise
4 Sets
6-8 Reps
@10
6
Cable Crunch
4 Sets
10-15 Reps
@10
7
Ab Leg Raise
4 Sets
10-15 Reps
@10
Day 2
1
Bench Press (Barbell)
4 Sets
6-8 Reps
80%
2
Bench Press (Close Grip)
4 Sets
6-8 Reps
80%
3
Chest Fly (Dumbbell)
4 Sets
6-8 Reps
@10
4
Lateral Raise (Dumbbell)
4 Sets
6-8 Reps
@10
5
Upright Row (Cable)
4 Sets
6-8 Reps
@10
6
Overhead Tricep Extension (Cable)
4 Sets
6-8 Reps
@10
7
Single Arm Tricep Extension (Cable)
4 Sets
6-8 Reps
@10
8
Wrist Curl (Barbell)
4 Sets
15-20 Reps
@10
Day 3
1
Rear Delt Fly (Machine)
4 Sets
6-8 Reps
80%
2
Military Press (Barbell)
4 Sets
6-8 Reps
80%
3
Shoulder Press (Plate Loaded)
4 Sets
6-8 Reps
80%
4
Bicep Curl (Barbell)
4 Sets
6-8 Reps
@10
5
Hammer Curl
4 Sets
6-8 Reps
@10
6
Seated Bicep Curl (Dumbbell)
4 Sets
6-8 Reps
@10
7
Ab Rollout
4 Sets
AMRAP
@10
8
Cable Crunch
4 Sets
10-15 Reps
@10
Day 4
1
Leg Curl
4 Sets
6-8 Reps
@10
2
Squat (Barbell)
4 Sets
6-8 Reps
80%
3
Leg Press Calf Raise
4 Sets
6-8 Reps
@10
4
Leg Press (45 Degrees)
4 Sets
6-8 Reps
80%
5
Dip (Weighted)
4 Sets
6-8 Reps
@10
6
Tricep Extension (Machine)
4 Sets
6-8 Reps
@10
7
Forearm Roll Up
4 Sets
1-2 Reps
@10
8
Seated Calf Raise
4 Sets
6-8 Reps
@10
Day 5
1
Bench Press (Barbell)
4 Sets
6-8 Reps
80%
2
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
80%
3
Chest Fly (Cable)
4 Sets
6-8 Reps
@10
4
Bicep Curl (Dumbbell)
4 Sets
6-8 Reps
@10
5
Bicep Curl (Cable)
4 Sets
6-8 Reps
@10
6
Bent Over Row (Barbell)
4 Sets
6-8 Reps
80%
7
Seated Row (Cable)
4 Sets
6-8 Reps
@10
8
Pull-Up (Weighted)
4 Sets
6-8 Reps
@10
Day 1
1
Deadlift (Barbell)
2 Sets
6-8 Reps
80%
2
Pull-Up (Weighted)
2 Sets
6-8 Reps
@10
3
Lat Pulldown
2 Sets
6-8 Reps
80%
4
Single Arm Row (Dumbbell)
2 Sets
6-8 Reps
@10
5
Standing Calf Raise
2 Sets
6-8 Reps
@10
6
Cable Crunch
2 Sets
10-15 Reps
@10
7
Ab Leg Raise
2 Sets
10-15 Reps
@10
Day 2
1
Bench Press (Barbell)
2 Sets
6-8 Reps
80%
2
Bench Press (Close Grip)
2 Sets
6-8 Reps
80%
3
Chest Fly (Dumbbell)
2 Sets
6-8 Reps
@10
4
Lateral Raise (Dumbbell)
2 Sets
6-8 Reps
@10
5
Upright Row (Cable)
2 Sets
6-8 Reps
@10
6
Overhead Tricep Extension (Cable)
2 Sets
6-8 Reps
@10
7
Single Arm Tricep Extension (Cable)
2 Sets
6-8 Reps
@10
8
Wrist Curl (Barbell)
2 Sets
15-20 Reps
@10
Day 3
1
Rear Delt Fly (Machine)
2 Sets
6-8 Reps
80%
2
Military Press (Barbell)
2 Sets
6-8 Reps
80%
3
Shoulder Press (Plate Loaded)
2 Sets
6-8 Reps
80%
4
Bicep Curl (Barbell)
2 Sets
6-8 Reps
@10
5
Hammer Curl
2 Sets
6-8 Reps
@10
6
Seated Bicep Curl (Dumbbell)
2 Sets
6-8 Reps
@10
7
Ab Rollout
2 Sets
AMRAP
@10
8
Cable Crunch
2 Sets
10-15 Reps
@10
Day 4
1
Leg Curl
2 Sets
6-8 Reps
@10
2
Squat (Barbell)
2 Sets
6-8 Reps
80%
3
Leg Press (45 Degrees)
2 Sets
6-8 Reps
80%
4
Leg Press Calf Raise
2 Sets
6-8 Reps
@10
5
Dip (Weighted)
2 Sets
6-8 Reps
@10
6
Tricep Extension (Machine)
2 Sets
6-8 Reps
@10
7
Forearm Roll Up
2 Sets
1-2 Reps
@10
8
Seated Calf Raise
2 Sets
6-8 Reps
@10
Day 5
1
Bench Press (Barbell)
2 Sets
6-8 Reps
80%
2
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
80%
3
Chest Fly (Cable)
2 Sets
6-8 Reps
@10
4
Bicep Curl (Dumbbell)
2 Sets
6-8 Reps
@10
5
Bicep Curl (Cable)
2 Sets
6-8 Reps
@10
6
Bent Over Row (Barbell)
2 Sets
6-8 Reps
80%
7
Seated Row (Cable)
2 Sets
6-8 Reps
@10
8
Pull-Up (Weighted)
2 Sets
6-8 Reps
@10
Day 1
1
Deadlift (Barbell)
4 Sets
6-8 Reps
75%
2
Pull-Up (Weighted)
4 Sets
6-8 Reps
@10
3
Lat Pulldown
4 Sets
6-8 Reps
75%
4
Single Arm Row (Dumbbell)
4 Sets
6-8 Reps
@10
5
Standing Calf Raise
4 Sets
6-8 Reps
@10
6
Cable Crunch
4 Sets
10-15 Reps
@10
7
Ab Leg Raise
4 Sets
10-15 Reps
@10
Day 2
1
Bench Press (Barbell)
4 Sets
6-8 Reps
75%
2
Bench Press (Close Grip)
4 Sets
6-8 Reps
75%
3
Chest Fly (Dumbbell)
4 Sets
6-8 Reps
@10
4
Lateral Raise (Dumbbell)
4 Sets
6-8 Reps
@10
5
Upright Row (Cable)
4 Sets
6-8 Reps
@10
6
Overhead Tricep Extension (Cable)
4 Sets
6-8 Reps
@10
7
Single Arm Tricep Extension (Cable)
4 Sets
6-8 Reps
@10
8
Wrist Curl (Barbell)
4 Sets
15-20 Reps
@10
Day 3
1
Rear Delt Fly (Machine)
4 Sets
6-8 Reps
75%
2
Military Press (Barbell)
4 Sets
6-8 Reps
75%
3
Shoulder Press (Plate Loaded)
4 Sets
6-8 Reps
75%
4
Bicep Curl (Barbell)
4 Sets
6-8 Reps
@10
5
Hammer Curl
4 Sets
6-8 Reps
@10
6
Seated Bicep Curl (Dumbbell)
4 Sets
6-8 Reps
@10
7
Ab Rollout
4 Sets
AMRAP
@10
8
Cable Crunch
4 Sets
10-15 Reps
@10
Day 4
1
Leg Curl
4 Sets
6-8 Reps
@10
2
Squat (Barbell)
4 Sets
6-8 Reps
75%
3
Leg Press (45 Degrees)
4 Sets
6-8 Reps
75%
4
Leg Press Calf Raise
4 Sets
6-8 Reps
@10
5
Dip (Weighted)
4 Sets
6-8 Reps
@10
6
Tricep Extension (Machine)
4 Sets
6-8 Reps
@10
7
Forearm Roll Up
4 Sets
1-2 Reps
@10
8
Seated Calf Raise
4 Sets
6-8 Reps
@10
Day 5
1
Bench Press (Barbell)
4 Sets
6-8 Reps
75%
2
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
75%
3
Chest Fly (Cable)
4 Sets
6-8 Reps
@10
4
Bicep Curl (Dumbbell)
4 Sets
6-8 Reps
@10
5
Bicep Curl (Cable)
4 Sets
6-8 Reps
@10
6
Bent Over Row (Barbell)
4 Sets
6-8 Reps
75%
7
Seated Row (Cable)
4 Sets
6-8 Reps
@10
8
Pull-Up (Weighted)
4 Sets
6-8 Reps
@10
Day 1
1
Deadlift (Barbell)
4 Sets
6-8 Reps
80%
2
Pull-Up (Weighted)
4 Sets
6-8 Reps
@10
3
Lat Pulldown
4 Sets
6-8 Reps
80%
4
Single Arm Row (Dumbbell)
4 Sets
6-8 Reps
@10
5
Standing Calf Raise
4 Sets
6-8 Reps
@10
6
Cable Crunch
4 Sets
10-15 Reps
@10
7
Ab Leg Raise
4 Sets
10-15 Reps
@10
Day 2
1
Bench Press (Barbell)
4 Sets
6-8 Reps
80%
2
Bench Press (Close Grip)
4 Sets
6-8 Reps
80%
3
Chest Fly (Dumbbell)
4 Sets
6-8 Reps
@10
4
Lateral Raise (Dumbbell)
4 Sets
6-8 Reps
@10
5
Upright Row (Cable)
4 Sets
6-8 Reps
@10
6
Overhead Tricep Extension (Cable)
4 Sets
6-8 Reps
@10
7
Single Arm Tricep Extension (Cable)
4 Sets
6-8 Reps
@10
8
Wrist Curl (Barbell)
4 Sets
15-20 Reps
@10
Day 3
1
Rear Delt Fly (Machine)
4 Sets
6-8 Reps
80%
2
Military Press (Barbell)
4 Sets
6-8 Reps
80%
3
Shoulder Press (Plate Loaded)
4 Sets
6-8 Reps
80%
4
Bicep Curl (Barbell)
4 Sets
6-8 Reps
@10
5
Hammer Curl
4 Sets
6-8 Reps
@10
6
Seated Bicep Curl (Dumbbell)
4 Sets
6-8 Reps
@10
7
Ab Rollout
4 Sets
AMRAP
@10
8
Cable Crunch
4 Sets
10-15 Reps
@10
Day 4
1
Leg Curl
4 Sets
6-8 Reps
@10
2
Squat (Barbell)
4 Sets
6-8 Reps
80%
3
Leg Press (45 Degrees)
4 Sets
6-8 Reps
80%
4
Leg Press Calf Raise
4 Sets
6-8 Reps
@10
5
Dip (Weighted)
4 Sets
6-8 Reps
@10
6
Tricep Extension (Machine)
4 Sets
6-8 Reps
@10
7
Forearm Roll Up
4 Sets
1-2 Reps
@10
8
Seated Calf Raise
4 Sets
6-8 Reps
@10
Day 5
1
Bench Press (Barbell)
4 Sets
6-8 Reps
80%
2
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
80%
3
Chest Fly (Cable)
4 Sets
6-8 Reps
@10
4
Bicep Curl (Dumbbell)
4 Sets
6-8 Reps
@10
5
Bicep Curl (Cable)
4 Sets
6-8 Reps
@10
6
Bent Over Row (Barbell)
4 Sets
6-8 Reps
80%
7
Seated Row (Cable)
4 Sets
6-8 Reps
@10
8
Pull-Up (Weighted)
4 Sets
6-8 Reps
@10
Day 1
1
Deadlift (Barbell)
4 Sets
6-8 Reps
85%
2
Pull-Up (Weighted)
4 Sets
6-8 Reps
@10
3
Lat Pulldown
4 Sets
6-8 Reps
85%
4
Single Arm Row (Dumbbell)
4 Sets
6-8 Reps
@10
5
Standing Calf Raise
4 Sets
6-8 Reps
@10
6
Ab Leg Raise
4 Sets
10-15 Reps
@10
7
Cable Crunch
4 Sets
10-15 Reps
@10
Day 2
1
Bench Press (Barbell)
4 Sets
6-8 Reps
85%
2
Bench Press (Close Grip)
4 Sets
6-8 Reps
85%
3
Chest Fly (Dumbbell)
4 Sets
6-8 Reps
@10
4
Lateral Raise (Dumbbell)
4 Sets
6-8 Reps
@10
5
Upright Row (Cable)
4 Sets
6-8 Reps
@10
6
Overhead Tricep Extension (Cable)
4 Sets
6-8 Reps
@10
7
Single Arm Tricep Extension (Cable)
4 Sets
6-8 Reps
@10
8
Wrist Curl (Barbell)
4 Sets
15-20 Reps
@10
Day 3
1
Rear Delt Fly (Machine)
4 Sets
6-8 Reps
85%
2
Military Press (Barbell)
4 Sets
6-8 Reps
85%
3
Shoulder Press (Plate Loaded)
4 Sets
6-8 Reps
85%
4
Bicep Curl (Barbell)
4 Sets
6-8 Reps
@10
5
Seated Bicep Curl (Dumbbell)
4 Sets
6-8 Reps
@10
6
Hammer Curl
4 Sets
6-8 Reps
@10
7
Ab Rollout
4 Sets
AMRAP
@10
8
Cable Crunch
4 Sets
10-15 Reps
@10
Day 4
1
Leg Curl
4 Sets
6-8 Reps
@10
2
Squat (Barbell)
4 Sets
6-8 Reps
85%
3
Leg Press (45 Degrees)
4 Sets
6-8 Reps
85%
4
Leg Press Calf Raise
4 Sets
6-8 Reps
@10
5
Dip (Weighted)
4 Sets
6-8 Reps
@10
6
Tricep Extension (Machine)
4 Sets
6-8 Reps
@10
7
Forearm Roll Up
4 Sets
1-2 Reps
@10
8
Seated Calf Raise
4 Sets
6-8 Reps
@10
Day 5
1
Bench Press (Barbell)
4 Sets
6-8 Reps
85%
2
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
85%
3
Chest Fly (Cable)
4 Sets
6-8 Reps
@10
4
Bicep Curl (Dumbbell)
4 Sets
6-8 Reps
@10
5
Bicep Curl (Cable)
4 Sets
6-8 Reps
@10
6
Bent Over Row (Barbell)
4 Sets
6-8 Reps
85%
7
Seated Row (Cable)
4 Sets
6-8 Reps
@10
8
Pull-Up (Weighted)
4 Sets
6-8 Reps
@10
Day 1
1
Deadlift (Barbell)
2 Sets
6-8 Reps
85%
2
Pull-Up (Weighted)
2 Sets
6-8 Reps
@10
3
Lat Pulldown
2 Sets
6-8 Reps
85%
4
Single Arm Row (Dumbbell)
2 Sets
6-8 Reps
@10
5
Standing Calf Raise
2 Sets
6-8 Reps
@10
6
Ab Leg Raise
2 Sets
10-15 Reps
@10
7
Cable Crunch
2 Sets
10-15 Reps
@10
Day 2
1
Bench Press (Barbell)
2 Sets
6-8 Reps
85%
2
Bench Press (Close Grip)
2 Sets
6-8 Reps
85%
3
Chest Fly (Dumbbell)
2 Sets
6-8 Reps
@10
4
Lateral Raise (Dumbbell)
2 Sets
6-8 Reps
@10
5
Upright Row (Cable)
4 Sets
6-8 Reps
@10
6
Overhead Tricep Extension (Cable)
2 Sets
6-8 Reps
@10
7
Single Arm Tricep Extension (Cable)
2 Sets
6-8 Reps
@10
8
Wrist Curl (Barbell)
2 Sets
15-20 Reps
@10
Day 3
1
Rear Delt Fly (Machine)
2 Sets
6-8 Reps
85%
2
Military Press (Barbell)
2 Sets
6-8 Reps
85%
3
Shoulder Press (Plate Loaded)
2 Sets
6-8 Reps
85%
4
Bicep Curl (Barbell)
2 Sets
6-8 Reps
@10
5
Seated Bicep Curl (Dumbbell)
2 Sets
6-8 Reps
@10
6
Hammer Curl
2 Sets
6-8 Reps
@10
7
Ab Rollout
2 Sets
AMRAP
@10
8
Cable Crunch
2 Sets
10-15 Reps
@10
Day 4
1
Leg Curl
2 Sets
6-8 Reps
@10
2
Squat (Barbell)
2 Sets
6-8 Reps
85%
3
Leg Press (45 Degrees)
2 Sets
6-8 Reps
85%
4
Leg Press Calf Raise
2 Sets
6-8 Reps
@10
5
Dip (Weighted)
2 Sets
6-8 Reps
@10
6
Tricep Extension (Machine)
3 Sets
6-8 Reps
@10
7
Forearm Roll Up
2 Sets
1-2 Reps
@10
8
Seated Calf Raise
2 Sets
6-8 Reps
@10
Day 5
1
Bench Press (Barbell)
2 Sets
6-8 Reps
85%
2
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
85%
3
Chest Fly (Cable)
2 Sets
6-8 Reps
@10
4
Bicep Curl (Cable)
2 Sets
6-8 Reps
@10
5
Bicep Curl (Dumbbell)
2 Sets
6-8 Reps
@10
6
Bent Over Row (Barbell)
2 Sets
6-8 Reps
85%
7
Seated Row (Cable)
2 Sets
6-8 Reps
@10
8
Pull-Up (Weighted)
2 Sets
6-8 Reps
@10