Program Description
4 upper body days with some bench press variations, 2 lower body days, including forearm/trap exercises
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout80 minutes
- CreatedOct 30, 2024 09:39
- Last EditedOct 30, 2024 10:30
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Low Row
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Cable)
3
8-15 reps
RPE 8
8
Plank
3
0.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Low Row
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Cable)
3
8-15 reps
RPE 8
8
Plank
3
0.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Low Row
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Cable)
3
8-15 reps
RPE 8
8
Plank
3
0.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Low Row
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Cable)
3
8-15 reps
RPE 8
8
Plank
3
0.5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 8
2
Standing Calf Raise
3
5-8 reps
RPE 8
3
Wrist Curls
3
5-8 reps
RPE 8
4
Seated Leg curl
3
8-15 reps
RPE 8
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Zottman Curl
3
5-8 reps
RPE 8
7
Shrug (Dumbbell)
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 8
2
Standing Calf Raise
3
5-8 reps
RPE 8
3
Wrist Curls
3
5-8 reps
RPE 8
4
Seated Leg curl
3
8-15 reps
RPE 8
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Zottman Curl
3
5-8 reps
RPE 8
7
Shrug (Dumbbell)
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 8
2
Standing Calf Raise
3
5-8 reps
RPE 8
3
Wrist Curls
3
5-8 reps
RPE 8
4
Seated Leg curl
3
8-15 reps
RPE 8
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Zottman Curl
3
5-8 reps
RPE 8
7
Shrug (Dumbbell)
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 8
2
Standing Calf Raise
3
5-8 reps
RPE 8
3
Wrist Curls
3
5-8 reps
RPE 8
4
Seated Leg curl
3
8-15 reps
RPE 8
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Zottman Curl
3
5-8 reps
RPE 8
7
Shrug (Dumbbell)
3
5-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 8
2
Hammer Curl
3
8-15 reps
RPE 8
3
Wide Grip Lat Pulldown
4
5-8 reps
RPE 8
4
Low Row
3
5-8 reps
RPE 8
5
Chest Press (Machine)
3
8-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8
8
Plank
3
0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 8
2
Hammer Curl
3
8-15 reps
RPE 8
3
Wide Grip Lat Pulldown
4
5-8 reps
RPE 8
4
Low Row
3
5-8 reps
RPE 8
5
Chest Press (Machine)
3
8-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8
8
Plank
3
0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 8
2
Hammer Curl
3
8-15 reps
RPE 8
3
Wide Grip Lat Pulldown
4
5-8 reps
RPE 8
4
Low Row
3
5-8 reps
RPE 8
5
Chest Press (Machine)
3
8-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8
8
Plank
3
0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 8
2
Hammer Curl
3
8-15 reps
RPE 8
3
Wide Grip Lat Pulldown
4
5-8 reps
RPE 8
4
Low Row
3
5-8 reps
RPE 8
5
Chest Press (Machine)
3
8-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8
8
Plank
3
0.5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Low Row
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Cable)
3
8-15 reps
RPE 8
8
Plank
3
0.5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Low Row
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Cable)
3
8-15 reps
RPE 8
8
Plank
3
0.5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Low Row
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Cable)
3
8-15 reps
RPE 8
8
Plank
3
0.5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Low Row
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Cable)
3
8-15 reps
RPE 8
8
Plank
3
0.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 8
2
Standing Calf Raise
3
5-8 reps
RPE 8
3
Wrist Curls
3
5-8 reps
RPE 8
4
Seated Leg curl
3
8-15 reps
RPE 8
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Zottman Curl
3
5-8 reps
RPE 8
7
Shrug (Dumbbell)
3
5-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 8
2
Standing Calf Raise
3
5-8 reps
RPE 8
3
Wrist Curls
3
5-8 reps
RPE 8
4
Seated Leg curl
3
8-15 reps
RPE 8
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Zottman Curl
3
5-8 reps
RPE 8
7
Shrug (Dumbbell)
3
5-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 8
2
Standing Calf Raise
3
5-8 reps
RPE 8
3
Wrist Curls
3
5-8 reps
RPE 8
4
Seated Leg curl
3
8-15 reps
RPE 8
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Zottman Curl
3
5-8 reps
RPE 8
7
Shrug (Dumbbell)
3
5-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 8
2
Standing Calf Raise
3
5-8 reps
RPE 8
3
Wrist Curls
3
5-8 reps
RPE 8
4
Seated Leg curl
3
8-15 reps
RPE 8
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Zottman Curl
3
5-8 reps
RPE 8
7
Shrug (Dumbbell)
3
5-8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Low Row
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Cable)
3
8-15 reps
RPE 8
8
Plank
3
0.5 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Low Row
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Cable)
3
8-15 reps
RPE 8
8
Plank
3
0.5 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Low Row
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Cable)
3
8-15 reps
RPE 8
8
Plank
3
0.5 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Low Row
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Cable)
3
8-15 reps
RPE 8
8
Plank
3
0.5 mins
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Barbell)4 Sets
5-8 Reps
@8
2
Lat Pulldown (Neutral Grip)4 Sets
5-8 Reps
@8
3
Chest Fly (Cable)3 Sets
8-15 Reps
@8
4
Low Row3 Sets
5-8 Reps
@8
5
Tricep Rope Push Down (Cable)3 Sets
8-15 Reps
@8
6
Bicep Curl (Dumbbell)3 Sets
8-15 Reps
@8
7
Lateral Raise (Cable)3 Sets
8-15 Reps
@8
8
Plank3 Sets
0.5 mins
@10
Day 2
1
Hack Squat3 Sets
5-8 Reps
@8
2
Standing Calf Raise3 Sets
5-8 Reps
@8
3
Wrist Curls3 Sets
5-8 Reps
@8
4
Seated Leg curl3 Sets
8-15 Reps
@8
5
Hip Adductor (Machine)3 Sets
10-15 Reps
@8
6
Zottman Curl3 Sets
5-8 Reps
@8
7
Shrug (Dumbbell)3 Sets
5-8 Reps
@8
Day 3
1
Incline Bench Press (Dumbbell)4 Sets
5-8 Reps
@8
2
Hammer Curl3 Sets
8-15 Reps
@8
3
Wide Grip Lat Pulldown4 Sets
5-8 Reps
@8
4
Low Row3 Sets
5-8 Reps
@8
5
Chest Press (Machine)3 Sets
8-15 Reps
@8
6
Overhead Tricep Extension (Cable)3 Sets
8-15 Reps
@8
7
Lateral Raise (Dumbbell)3 Sets
8-15 Reps
@8
8
Plank3 Sets
0.5 mins
@10
Day 4
1
Incline Bench Press (Barbell)4 Sets
5-8 Reps
@8
2
Lat Pulldown (Neutral Grip)4 Sets
5-8 Reps
@8
3
Chest Fly (Cable)3 Sets
8-15 Reps
@8
4
Low Row3 Sets
5-8 Reps
@8
5
Tricep Rope Push Down (Cable)3 Sets
8-15 Reps
@8
6
Bicep Curl (Dumbbell)3 Sets
8-15 Reps
@8
7
Lateral Raise (Cable)3 Sets
8-15 Reps
@8
8
Plank3 Sets
0.5 mins
@10
Day 5
1
Hack Squat3 Sets
5-8 Reps
@8
2
Standing Calf Raise3 Sets
5-8 Reps
@8
3
Wrist Curls3 Sets
5-8 Reps
@8
4
Seated Leg curl3 Sets
8-15 Reps
@8
5
Hip Adductor (Machine)3 Sets
10-15 Reps
@8
6
Zottman Curl3 Sets
5-8 Reps
@8
7
Shrug (Dumbbell)3 Sets
5-8 Reps
@8
Day 6
1
Bench Press (Barbell)4 Sets
5-8 Reps
@8
2
Lat Pulldown (Neutral Grip)4 Sets
5-8 Reps
@8
3
Chest Fly (Cable)3 Sets
8-15 Reps
@8
4
Low Row3 Sets
5-8 Reps
@8
5
Tricep Rope Push Down (Cable)3 Sets
8-15 Reps
@8
6
Bicep Curl (Dumbbell)3 Sets
8-15 Reps
@8
7
Lateral Raise (Cable)3 Sets
8-15 Reps
@8
8
Plank3 Sets
0.5 mins
@10