Program Description
The purpose of this program is to build strength and size. Once you hit the top end of the rep range, increase the weight by 5 to 10 pounds and start again on your heavier weight to introduce progressive overload into your training. If you do this
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalBodybuilding, Powerbuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedApr 11, 2025 12:52
- Last EditedApr 28, 2025 08:40
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
5-8 reps
8-12 reps
80%
75%
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
3
12-20 reps
RPE 9
4
Overhead Press (Machine)
3
12-15 reps
RPE 9
5
Lateral Raise (Cable)
3
12-20 reps
RPE 10
6
Tricep Pushdown (Cable)
3
12-20 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
5-8 reps
8-12 reps
80%
75%
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
3
12-20 reps
RPE 9
4
Overhead Press (Machine)
3
12-15 reps
RPE 9
5
Lateral Raise (Cable)
3
12-20 reps
RPE 10
6
Tricep Pushdown (Cable)
3
12-20 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
5-8 reps
8-12 reps
80%
75%
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
3
12-20 reps
RPE 9
4
Overhead Press (Machine)
3
12-15 reps
RPE 9
5
Lateral Raise (Cable)
3
12-20 reps
RPE 10
6
Tricep Pushdown (Cable)
3
12-20 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
5-8 reps
8-12 reps
80%
75%
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
3
12-20 reps
RPE 9
4
Overhead Press (Machine)
3
12-15 reps
RPE 9
5
Lateral Raise (Cable)
3
12-20 reps
RPE 10
6
Tricep Pushdown (Cable)
3
12-20 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
8-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
12-20 reps
RPE 9
3
Dumbbell Row
3
12-15 reps
RPE 9
4
Shrug (Barbell)
3
12-15 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 9
7
Preacher Curl (Dumbbell)
3
12-20 reps
RPE 9
8
Reverse Pec Deck
3
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
8-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
12-20 reps
RPE 9
3
Dumbbell Row
3
12-15 reps
RPE 9
4
Shrug (Barbell)
3
12-15 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 9
7
Preacher Curl (Dumbbell)
3
12-20 reps
RPE 9
8
Reverse Pec Deck
3
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
8-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
12-20 reps
RPE 9
3
Dumbbell Row
3
12-15 reps
RPE 9
4
Shrug (Barbell)
3
12-15 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 9
7
Preacher Curl (Dumbbell)
3
12-20 reps
RPE 9
8
Reverse Pec Deck
3
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
8-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
12-20 reps
RPE 9
3
Dumbbell Row
3
12-15 reps
RPE 9
4
Shrug (Barbell)
3
12-15 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 9
7
Preacher Curl (Dumbbell)
3
12-20 reps
RPE 9
8
Reverse Pec Deck
3
12-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
80%
75%
2
Lunge (Dumbbell)
3
12-20 reps
RPE 9
3
Leg Extension
3
12-20 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
5
Straight Leg Calf Raise
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
80%
75%
2
Lunge (Dumbbell)
3
12-20 reps
RPE 9
3
Leg Extension
3
12-20 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
5
Straight Leg Calf Raise
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
80%
75%
2
Lunge (Dumbbell)
3
12-20 reps
RPE 9
3
Leg Extension
3
12-20 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
5
Straight Leg Calf Raise
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
80%
75%
2
Lunge (Dumbbell)
3
12-20 reps
RPE 9
3
Leg Extension
3
12-20 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
5
Straight Leg Calf Raise
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 9
2
Lateral Raise (Cable)
3
12-20 reps
RPE 9
3
Bench Press (Paused)
3
12-15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 9
5
Pec Deck (Machine)
3
12-20 reps
RPE 9
6
Tricep Pushdown (Cable)
3
12-20 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
12-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 9
2
Lateral Raise (Cable)
3
12-20 reps
RPE 9
3
Bench Press (Paused)
3
12-15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 9
5
Pec Deck (Machine)
3
12-20 reps
RPE 9
6
Tricep Pushdown (Cable)
3
12-20 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
12-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 9
2
Lateral Raise (Cable)
3
12-20 reps
RPE 9
3
Bench Press (Paused)
3
12-15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 9
5
Pec Deck (Machine)
3
12-20 reps
RPE 9
6
Tricep Pushdown (Cable)
3
12-20 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
12-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 9
2
Lateral Raise (Cable)
3
12-20 reps
RPE 9
3
Bench Press (Paused)
3
12-15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 9
5
Pec Deck (Machine)
3
12-20 reps
RPE 9
6
Tricep Pushdown (Cable)
3
12-20 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
12-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 9
2
Seated Row (Cable)
3
12-20 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
3
12-15 reps
RPE 9
4
Shrug (Barbell)
3
12-15 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
6
Hammer Curl (Cable)
3
12-20 reps
RPE 9
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Face Pull
3
12-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 9
2
Seated Row (Cable)
3
12-20 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
3
12-15 reps
RPE 9
4
Shrug (Barbell)
3
12-15 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
6
Hammer Curl (Cable)
3
12-20 reps
RPE 9
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Face Pull
3
12-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 9
2
Seated Row (Cable)
3
12-20 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
3
12-15 reps
RPE 9
4
Shrug (Barbell)
3
12-15 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
6
Hammer Curl (Cable)
3
12-20 reps
RPE 9
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Face Pull
3
12-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 9
2
Seated Row (Cable)
3
12-20 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
3
12-15 reps
RPE 9
4
Shrug (Barbell)
3
12-15 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
6
Hammer Curl (Cable)
3
12-20 reps
RPE 9
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Face Pull
3
12-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
8-12 reps
RPE 9
2
Glute Kickback (Cable)
3
12-20 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Curl
3
15-20 reps
RPE 9
5
Leg Press
3
12-20 reps
RPE 9
6
Straight Leg Calf Raise
3
15-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
8-12 reps
RPE 9
2
Glute Kickback (Cable)
3
12-20 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Curl
3
15-20 reps
RPE 9
5
Leg Press
3
12-20 reps
RPE 9
6
Straight Leg Calf Raise
3
15-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
8-12 reps
RPE 9
2
Glute Kickback (Cable)
3
12-20 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Curl
3
15-20 reps
RPE 9
5
Leg Press
3
12-20 reps
RPE 9
6
Straight Leg Calf Raise
3
15-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
8-12 reps
RPE 9
2
Glute Kickback (Cable)
3
12-20 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Curl
3
15-20 reps
RPE 9
5
Leg Press
3
12-20 reps
RPE 9
6
Straight Leg Calf Raise
3
15-20 reps
RPE 9
Week 1
1 / 4 Weeks
Day 3
1
Squat (Barbell)2 Sets
1 Set
5-8 Reps
8-12 Reps
80%
75%
2
Lunge (Dumbbell)3 Sets
12-20 Reps
@9
3
Leg Extension3 Sets
12-20 Reps
@9
4
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
@9
5
Straight Leg Calf Raise3 Sets
8-12 Reps
@9
Day 4
1
Overhead Press (Machine)2 Sets
1 Set
5-8 Reps
8-12 Reps
@9
@9
2
Lateral Raise (Cable)3 Sets
12-20 Reps
@9
3
Bench Press (Paused)3 Sets
12-15 Reps
@9
4
Incline Bench Press (Dumbbell)3 Sets
12-15 Reps
@9
5
Pec Deck (Machine)3 Sets
12-20 Reps
@9
6
Tricep Pushdown (Cable)3 Sets
12-20 Reps
@9
7
Overhead Tricep Extension (Cable)3 Sets
12-20 Reps
@9
Day 5
1
Barbell Row3 Sets
8-12 Reps
@9
2
Seated Row (Cable)3 Sets
12-20 Reps
@9
3
Lat Pulldown (Neutral Grip)3 Sets
12-15 Reps
@9
4
Shrug (Barbell)3 Sets
12-15 Reps
@9
5
Bicep Curl (Barbell)3 Sets
8-10 Reps
@9
6
Hammer Curl (Cable)3 Sets
12-20 Reps
@9
7
Preacher Curl (Dumbbell)3 Sets
8-12 Reps
@9
8
Face Pull3 Sets
12-20 Reps
@9
Day 6
1
Reverse Lunge (Dumbbell)3 Sets
8-12 Reps
@9
2
Glute Kickback (Cable)3 Sets
12-20 Reps
@9
3
Romanian Deadlift (Dumbbell)3 Sets
8-12 Reps
@9
4
Leg Curl3 Sets
15-20 Reps
@9
5
Leg Press3 Sets
12-20 Reps
@9
6
Straight Leg Calf Raise3 Sets
15-20 Reps
@9
Day 1
1
Bench Press (Paused)2 Sets
1 Set
5-8 Reps
8-12 Reps
80%
75%
2
Incline Bench Press (Barbell)3 Sets
8-12 Reps
@9
3
Incline Chest Fly (Dumbbell)3 Sets
12-20 Reps
@9
4
Overhead Press (Machine)3 Sets
12-15 Reps
@9
5
Lateral Raise (Cable)3 Sets
12-20 Reps
@10
6
Tricep Pushdown (Cable)3 Sets
12-20 Reps
@9
7
Overhead Tricep Extension (Cable)3 Sets
12-20 Reps
@9
Day 2
1
Standing Pullover (Cable)3 Sets
8-12 Reps
@9
2
Lat Pulldown (Neutral Grip)3 Sets
12-20 Reps
@9
3
Dumbbell Row3 Sets
12-15 Reps
@9
4
Shrug (Barbell)3 Sets
12-15 Reps
@9
5
Bicep Curl (Barbell)3 Sets
8-10 Reps
@9
6
Hammer Curl3 Sets
8-12 Reps
@9
7
Preacher Curl (Dumbbell)3 Sets
12-20 Reps
@9
8
Reverse Pec Deck3 Sets
12-20 Reps
@9