5.0
(1 rating)
Program Description
Chest and Leg Emphasis, Back and Arm Maintenance
Program Overview
- LevelBeginner
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedMay 10, 2024 09:48
- Last EditedJun 17, 2024 08:09
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-15 reps
RPE 7
2
Leg Extension
2
15-20 reps
RPE 7
3
Back Extension
2
8-12 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-15 reps
RPE 7
2
Leg Extension
2
15-20 reps
RPE 7
3
Back Extension
2
8-12 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-15 reps
RPE 8
2
Leg Extension
2
15-20 reps
RPE 8
3
Back Extension
2
8-12 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-15 reps
RPE 8
2
Leg Extension
2
15-20 reps
RPE 8
3
Back Extension
2
8-12 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-15 reps
RPE 9
2
Leg Extension
2
15-20 reps
RPE 9
3
Back Extension
2
8-12 reps
RPE 9
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-15 reps
RPE 9
2
Leg Extension
2
15-20 reps
RPE 9
3
Back Extension
2
8-12 reps
RPE 9
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-15 reps
RPE 10
2
Leg Extension
2
15-20 reps
RPE 10
3
Back Extension
2
8-12 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-15 reps
RPE 10
2
Leg Extension
2
15-20 reps
RPE 10
3
Back Extension
2
8-12 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7
3
Bench Press (Dumbbell)
2
10-15 reps
RPE 7
4
T-Bar Row
2
8-12 reps
RPE 7
5
Face Pull
2
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7
3
Bench Press (Dumbbell)
2
10-15 reps
RPE 7
4
T-Bar Row
2
8-12 reps
RPE 7
5
Face Pull
2
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 8
3
Bench Press (Dumbbell)
2
10-15 reps
RPE 8
4
T-Bar Row
2
8-12 reps
RPE 8
5
Face Pull
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 8
3
Bench Press (Dumbbell)
2
10-15 reps
RPE 8
4
T-Bar Row
2
8-12 reps
RPE 8
5
Face Pull
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 9
3
Bench Press (Dumbbell)
2
10-15 reps
RPE 9
4
T-Bar Row
2
8-12 reps
RPE 9
5
Face Pull
2
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 9
3
Bench Press (Dumbbell)
2
10-15 reps
RPE 9
4
T-Bar Row
2
8-12 reps
RPE 9
5
Face Pull
2
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 10
3
Bench Press (Dumbbell)
2
10-15 reps
RPE 10
4
T-Bar Row
2
8-12 reps
RPE 10
5
Face Pull
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 10
3
Bench Press (Dumbbell)
2
10-15 reps
RPE 10
4
T-Bar Row
2
8-12 reps
RPE 10
5
Face Pull
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
8-12 reps
RPE 7
2
Seated Row (Cable)
2
15-20 reps
RPE 7
3
Alternating Dumbbell Curl
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
8-12 reps
RPE 7
2
Seated Row (Cable)
2
15-20 reps
RPE 7
3
Alternating Dumbbell Curl
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
8-12 reps
RPE 8
2
Seated Row (Cable)
2
15-20 reps
RPE 8
3
Alternating Dumbbell Curl
2
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
8-12 reps
RPE 8
2
Seated Row (Cable)
2
15-20 reps
RPE 8
3
Alternating Dumbbell Curl
2
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
8-12 reps
RPE 9
2
Seated Row (Cable)
2
15-20 reps
RPE 9
3
Alternating Dumbbell Curl
2
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
8-12 reps
RPE 9
2
Seated Row (Cable)
2
15-20 reps
RPE 9
3
Alternating Dumbbell Curl
2
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
8-12 reps
RPE 10
2
Seated Row (Cable)
2
15-20 reps
RPE 10
3
Alternating Dumbbell Curl
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
8-12 reps
RPE 10
2
Seated Row (Cable)
2
15-20 reps
RPE 10
3
Alternating Dumbbell Curl
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
15 reps
RPE 7
2
Leg Curl
2
8-12 reps
RPE 7
3
Leg Extension
2
15 reps
RPE 7
4
Leg Press (45 Degrees)
2
15 reps
RPE 7
5
High Bar Squat (Barbell)
2
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
15 reps
RPE 7
2
Leg Curl
2
8-12 reps
RPE 7
3
Leg Extension
2
15 reps
RPE 7
4
Leg Press (45 Degrees)
2
15 reps
RPE 7
5
High Bar Squat (Barbell)
2
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
15 reps
RPE 8
2
Leg Curl
2
8-12 reps
RPE 8
3
Leg Extension
2
15 reps
RPE 8
4
Leg Press (45 Degrees)
2
15 reps
RPE 8
5
High Bar Squat (Barbell)
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
15 reps
RPE 8
2
Leg Curl
2
8-12 reps
RPE 8
3
Leg Extension
2
15 reps
RPE 8
4
Leg Press (45 Degrees)
2
15 reps
RPE 8
5
High Bar Squat (Barbell)
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
15 reps
RPE 9
2
Leg Curl
2
8-12 reps
RPE 9
3
Leg Extension
2
15 reps
RPE 9
4
Leg Press (45 Degrees)
2
15 reps
RPE 9
5
High Bar Squat (Barbell)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
15 reps
RPE 9
2
Leg Curl
2
8-12 reps
RPE 9
3
Leg Extension
2
15 reps
RPE 9
4
Leg Press (45 Degrees)
2
15 reps
RPE 9
5
High Bar Squat (Barbell)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
15 reps
RPE 10
2
Leg Curl
2
8-12 reps
RPE 10
3
Leg Extension
2
15 reps
RPE 10
4
Leg Press (45 Degrees)
2
15 reps
RPE 10
5
High Bar Squat (Barbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
15 reps
RPE 10
2
Leg Curl
2
8-12 reps
RPE 10
3
Leg Extension
2
15 reps
RPE 10
4
Leg Press (45 Degrees)
2
15 reps
RPE 10
5
High Bar Squat (Barbell)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-10 reps
RPE 7
2
Incline Bench Press (Barbell)
2
6-10 reps
RPE 7
3
JM Press
1
8-12 reps
RPE 7
4
T-Bar Row
2
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-10 reps
RPE 7
2
Incline Bench Press (Barbell)
2
6-10 reps
RPE 7
3
JM Press
1
8-12 reps
RPE 7
4
T-Bar Row
2
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-10 reps
RPE 8
2
Incline Bench Press (Barbell)
2
6-10 reps
RPE 8
3
JM Press
2
8-12 reps
RPE 8
4
T-Bar Row
2
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-10 reps
RPE 8
2
Incline Bench Press (Barbell)
2
6-10 reps
RPE 8
3
JM Press
2
8-12 reps
RPE 8
4
T-Bar Row
2
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-10 reps
RPE 9
2
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
3
JM Press
2
8-12 reps
RPE 9
4
T-Bar Row
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-10 reps
RPE 9
2
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
3
JM Press
2
8-12 reps
RPE 9
4
T-Bar Row
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-10 reps
RPE 10
2
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
3
JM Press
2
8-12 reps
RPE 10
4
T-Bar Row
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-10 reps
RPE 10
2
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
3
JM Press
2
8-12 reps
RPE 10
4
T-Bar Row
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Lying Leg Curl2 Sets
8-15 Reps
@7
2
Leg Extension2 Sets
15-20 Reps
@7
3
Back Extension2 Sets
8-12 Reps
@7
4
Romanian Deadlift (Barbell)2 Sets
8-12 Reps
@7
5
Lateral Raise (Dumbbell)2 Sets
15-20 Reps
@7
Day 2
1
Seated Shoulder Press (Dumbbell)2 Sets
8-12 Reps
@7
2
Incline Bench Press (Dumbbell)2 Sets
10-15 Reps
@7
3
Bench Press (Dumbbell)2 Sets
10-15 Reps
@7
4
T-Bar Row2 Sets
8-12 Reps
@7
5
Face Pull2 Sets
15-20 Reps
@7
Day 3
1
Chin-Up (Assisted)2 Sets
8-12 Reps
@7
2
Seated Row (Cable)2 Sets
15-20 Reps
@7
3
Alternating Dumbbell Curl2 Sets
15 Reps
@7
4
Lateral Raise (Dumbbell)2 Sets
15 Reps
@7
Day 4
1
Bicep Curl (Cable)2 Sets
15 Reps
@7
2
Leg Curl2 Sets
8-12 Reps
@7
3
Leg Extension2 Sets
15 Reps
@7
4
Leg Press (45 Degrees)2 Sets
15 Reps
@7
5
High Bar Squat (Barbell)2 Sets
8-12 Reps
@7
Day 5
1
Bench Press (Close Grip)2 Sets
6-10 Reps
@7
2
Incline Bench Press (Barbell)2 Sets
6-10 Reps
@7
3
JM Press1 Set
8-12 Reps
@7
4
T-Bar Row2 Sets
8-12 Reps
@7
5
Lateral Raise (Dumbbell)2 Sets
15 Reps
@7