Program Description
strength & aesthetics
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length9 weeks
- Time Per Workout90 minutes
- CreatedJan 22, 2024 08:58
- Last EditedMay 18, 2024 05:56
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
12 reps
85%
65%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3A
Leg Extension
3
10 reps
RPE 8.5
3B
Leg Curl
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
8 reps
90%
75%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3A
Leg Extension
3
10 reps
RPE 8.5
3B
Leg Curl
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
4 reps
95%
85%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3A
Leg Extension
3
10 reps
RPE 8.5
3B
Leg Curl
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
12 reps
86%
66%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3A
Leg Extension
3
10 reps
RPE 8.5
3B
Leg Curl
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
8 reps
91%
76%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3A
Leg Extension
3
10 reps
RPE 8.5
3B
Leg Curl
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
4 reps
96%
85%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3A
Leg Extension
3
10 reps
RPE 8.5
3B
Leg Curl
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
12 reps
87%
66%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3A
Leg Extension
3
10 reps
RPE 8.5
3B
Leg Curl
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
8 reps
92%
77%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3A
Leg Extension
3
10 reps
RPE 8.5
3B
Leg Curl
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
4 reps
97%
86%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3A
Leg Extension
3
10 reps
RPE 8.5
3B
Leg Curl
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
4 reps
95%
85%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
3
Dip (Weighted)
3
10 reps
RPE 8.5
4
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
6
Skull Crusher
3
10 reps
RPE 8.5
7
Lat Pulldown
3
10 reps
RPE 8.5
8
Face Pull
3
10 reps
RPE 8.5
9
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
8 reps
90%
75%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
3
Dip (Weighted)
3
10 reps
RPE 8.5
4
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
6
Skull Crusher
3
10 reps
RPE 8.5
7
Lat Pulldown
3
10 reps
RPE 8.5
8
Face Pull
3
10 reps
RPE 8.5
9
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
12 reps
85%
65%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
3
Dip (Weighted)
3
10 reps
RPE 8.5
4
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
6
Skull Crusher
3
10 reps
RPE 8.5
7
Lat Pulldown
3
10 reps
RPE 8.5
8
Face Pull
3
10 reps
RPE 8.5
9
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
4 reps
96%
85%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
3
Dip (Weighted)
3
10 reps
RPE 8.5
4
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
6
Skull Crusher
3
10 reps
RPE 8.5
7
Lat Pulldown
3
10 reps
RPE 8.5
8
Face Pull
3
10 reps
RPE 8.5
9
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
8 reps
91%
76%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
3
Dip (Weighted)
3
10 reps
RPE 8.5
4
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
6
Skull Crusher
3
10 reps
RPE 8.5
7
Lat Pulldown
3
10 reps
RPE 8.5
8
Face Pull
3
10 reps
RPE 8.5
9
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
12 reps
86%
66%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
3
Dip (Weighted)
3
10 reps
RPE 8.5
4
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
6
Skull Crusher
3
10 reps
RPE 8.5
7
Lat Pulldown
3
10 reps
RPE 8.5
8
Face Pull
3
10 reps
RPE 8.5
9
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
4 reps
97%
86%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
3
Dip (Weighted)
3
10 reps
RPE 8.5
4
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
6
Skull Crusher
3
10 reps
RPE 8.5
7
Lat Pulldown
3
10 reps
RPE 8.5
8
Face Pull
3
10 reps
RPE 8.5
9
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
8 reps
92%
77%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
3
Dip (Weighted)
3
10 reps
RPE 8.5
4
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
6
Skull Crusher
3
10 reps
RPE 8.5
7
Lat Pulldown
3
10 reps
RPE 8.5
8
Face Pull
3
10 reps
RPE 8.5
9
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
12 reps
87%
67%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
3
Dip (Weighted)
3
10 reps
RPE 8.5
4
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
6
Skull Crusher
3
10 reps
RPE 8.5
7
Lat Pulldown
3
10 reps
RPE 8.5
8
Face Pull
3
10 reps
RPE 8.5
9
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
6 reps
90%
80%
2
Stiff Leg Deadlift
3
10 reps
RPE 8.5
3
Pull-Up (Weighted)
3
8-10 reps
RPE 8.5
4
Barbell Row
3
10 reps
RPE 8.5
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Hammer Curl
3
10 reps
RPE 8.5
7
Bicep Curl (Barbell)
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
2 reps
95%
90%
2
Stiff Leg Deadlift
3
10 reps
RPE 8.5
3
Pull-Up (Weighted)
3
8-10 reps
RPE 8.5
4
Barbell Row
3
10 reps
RPE 8.5
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Hammer Curl
3
10 reps
RPE 8.5
7
Bicep Curl (Barbell)
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
10 reps
85%
70%
2
Stiff Leg Deadlift
3
10 reps
RPE 8.5
3
Pull-Up (Weighted)
3
8-10 reps
RPE 8.5
4
Barbell Row
3
10 reps
RPE 8.5
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Hammer Curl
3
10 reps
RPE 8.5
7
Bicep Curl (Barbell)
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
6 reps
92%
81%
2
Stiff Leg Deadlift
3
10 reps
RPE 8.5
3
Pull-Up (Weighted)
3
8-10 reps
RPE 8.5
4
Barbell Row
3
10 reps
RPE 8.5
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Hammer Curl
3
10 reps
RPE 8.5
7
Bicep Curl (Barbell)
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
2 reps
97%
91%
2
Stiff Leg Deadlift
3
10 reps
RPE 8.5
3
Pull-Up (Weighted)
3
8-10 reps
RPE 8.5
4
Barbell Row
3
10 reps
RPE 8.5
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Hammer Curl
3
10 reps
RPE 8.5
7
Bicep Curl (Barbell)
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
10 reps
87%
71%
2
Stiff Leg Deadlift
3
10 reps
RPE 8.5
3
Pull-Up (Weighted)
3
8-10 reps
RPE 8.5
4
Barbell Row
3
10 reps
RPE 8.5
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Hammer Curl
3
10 reps
RPE 8.5
7
Bicep Curl (Barbell)
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
6 reps
94%
83%
2
Stiff Leg Deadlift
3
10 reps
RPE 8.5
3
Pull-Up (Weighted)
3
8-10 reps
RPE 8.5
4
Barbell Row
3
10 reps
RPE 8.5
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Hammer Curl
3
10 reps
RPE 8.5
7
Bicep Curl (Barbell)
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
2 reps
99%
93%
2
Stiff Leg Deadlift
3
10 reps
RPE 8.5
3
Pull-Up (Weighted)
3
8-10 reps
RPE 8.5
4
Barbell Row
3
10 reps
RPE 8.5
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Hammer Curl
3
10 reps
RPE 8.5
7
Bicep Curl (Barbell)
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
10 reps
89%
72%
2
Stiff Leg Deadlift
3
10 reps
RPE 8.5
3
Pull-Up (Weighted)
3
8-10 reps
RPE 8.5
4
Barbell Row
3
10 reps
RPE 8.5
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Hammer Curl
3
10 reps
RPE 8.5
7
Bicep Curl (Barbell)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
5 reps
12 reps
85%
65%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
4
Dip (Weighted)
3
10 reps
RPE 8.5
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
6
Lat Pulldown
3
10 reps
RPE 8.5
7
Face Pull
3
10 reps
RPE 8.5
8
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8.5
9
Tricep Extension (Cable)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
1 reps
4 reps
95%
85%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
4
Dip (Weighted)
3
10 reps
RPE 8.5
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
6
Lat Pulldown
3
10 reps
RPE 8.5
7
Face Pull
3
10 reps
RPE 8.5
8
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8.5
9
Tricep Extension (Cable)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
3 reps
8 reps
90%
75%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
4
Dip (Weighted)
3
10 reps
RPE 8.5
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
6
Lat Pulldown
3
10 reps
RPE 8.5
7
Face Pull
3
10 reps
RPE 8.5
8
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8.5
9
Tricep Extension (Cable)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
5 reps
12 reps
86%
66%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
4
Dip (Weighted)
3
10 reps
RPE 8.5
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
6
Lat Pulldown
3
10 reps
RPE 8.5
7
Face Pull
3
10 reps
RPE 8.5
8
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8.5
9
Tricep Extension (Cable)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
1 reps
4 reps
96%
85%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
4
Dip (Weighted)
3
10 reps
RPE 8.5
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
6
Lat Pulldown
3
10 reps
RPE 8.5
7
Face Pull
3
10 reps
RPE 8.5
8
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8.5
9
Tricep Extension (Cable)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
3 reps
8 reps
91%
76%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
4
Dip (Weighted)
3
10 reps
RPE 8.5
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
6
Lat Pulldown
3
10 reps
RPE 8.5
7
Face Pull
3
10 reps
RPE 8.5
8
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8.5
9
Tricep Extension (Cable)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
5 reps
12 reps
87%
66%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
4
Dip (Weighted)
3
10 reps
RPE 8.5
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
6
Lat Pulldown
3
10 reps
RPE 8.5
7
Face Pull
3
10 reps
RPE 8.5
8
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8.5
9
Tricep Extension (Cable)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
1 reps
4 reps
97%
86%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
4
Dip (Weighted)
3
10 reps
RPE 8.5
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
6
Lat Pulldown
3
10 reps
RPE 8.5
7
Face Pull
3
10 reps
RPE 8.5
8
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8.5
9
Tricep Extension (Cable)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
3 reps
8 reps
92%
77%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
4
Dip (Weighted)
3
10 reps
RPE 8.5
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
6
Lat Pulldown
3
10 reps
RPE 8.5
7
Face Pull
3
10 reps
RPE 8.5
8
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8.5
9
Tricep Extension (Cable)
3
10 reps
RPE 8.5
Week 1
1 / 9 Weeks
Day 1
1
Squat (Barbell)1 Set
3 Sets
5 Reps
12 Reps
85%
65%
2
Romanian Deadlift (Barbell)3 Sets
10 Reps
@8.5
3A
Leg Extension3 Sets
10 Reps
@8.5
3B
Leg Curl3 Sets
10 Reps
@8.5
Day 2
1
Bench Press (Barbell)1 Set
3 Sets
1 Reps
4 Reps
95%
85%
2
Seated Shoulder Press (Dumbbell)3 Sets
10 Reps
@8.5
3
Dip (Weighted)3 Sets
10 Reps
@8.5
4
Chest Fly (Dumbbell)3 Sets
10 Reps
@8.5
5
Lateral Raise (Dumbbell)3 Sets
10 Reps
@8.5
6
Skull Crusher3 Sets
10 Reps
@8.5
7
Lat Pulldown3 Sets
10 Reps
@8.5
8
Face Pull3 Sets
10 Reps
@8.5
9
Seated Wide-Grip Row (Cable)3 Sets
10 Reps
@8.5
Day 3
1
Deadlift (Barbell)1 Set
3 Sets
3 Reps
6 Reps
90%
80%
2
Stiff Leg Deadlift3 Sets
10 Reps
@8.5
3
Pull-Up (Weighted)3 Sets
8-10 Reps
@8.5
4
Barbell Row3 Sets
10 Reps
@8.5
5
Shrug (Barbell)3 Sets
10 Reps
@8.5
6
Hammer Curl3 Sets
10 Reps
@8.5
7
Bicep Curl (Barbell)3 Sets
10 Reps
@8.5
Day 4
1
Overhead Press (Barbell)1 Set
3 Sets
5 Reps
12 Reps
85%
65%
2
Incline Bench Press (Dumbbell)3 Sets
12 Reps
@8.5
3
Lateral Raise (Dumbbell)3 Sets
10 Reps
@8.5
4
Dip (Weighted)3 Sets
10 Reps
@8.5
5
Chest Fly (Dumbbell)3 Sets
10 Reps
@8.5
6
Lat Pulldown3 Sets
10 Reps
@8.5
7
Face Pull3 Sets
10 Reps
@8.5
8
Seated Wide-Grip Row (Cable)3 Sets
10 Reps
@8.5
9
Tricep Extension (Cable)3 Sets
10 Reps
@8.5