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Strength and aesthetics by Bonje
by Bonje
4 athletes joined
5.0
(1 rating)
Program Description
Uses the 5/3/1 program to progress big three lifts. One set of each of the three is performed per week to maintain progression without solely focusing on them. The rest of the volume can be made up of exercises which also progress the aesthetic aspect of lifting. You will notice that legs are integrated into upper body days. This is to ensure sufficient volume with limited training days. This is particularly useful for students who don't have that much time to train but still want to get big. With regards to recovery I haven't layed out the training days in any particular order. Use your best judgement and find what spacing and organisation of them works for you and your schedule. If you have any further questions you can reach me on my discord server here: https://discord.com/invite/XxCWzYaW
Program Overview
Level
Intermediate, Novice
Goal
Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Apr 06, 2024 10:31
Last Edited
May 31, 2024 11:54
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Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
5 Reps
85%
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
3
Pec Deck (Machine)
3 Sets
8-12 Reps
@9
4
Leg Extension
4 Sets
8-12 Reps
@9
5
One Arm Lateral Raise (Cable)
4 Sets
8-12 Reps
@9.5
6
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@9
7
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@9
Day 2
1
Squat (Barbell)
1 Set
5 Reps
85%
2
Squat (Paused)
3 Sets
5-10 Reps
@9
3
Leg Extension
2 Sets
8-12 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
5
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@9
6
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@9
Day 3
1
Lat Pulldown
4 Sets
8-12 Reps
@9
2
Seated Row (Machine)
3 Sets
8-12 Reps
@9
3
Hamstring Curl
4 Sets
8-12 Reps
@9
4
Preacher Curl (Dumbbell)
4 Sets
8-12 Reps
@9
5
Cable Forearm Curl
3 Sets
8-12 Reps
@9
Day 4
1
Deadlift (Barbell)
1 Set
5 Reps
85%
2
Hamstring Curl
2 Sets
8-12 Reps
@9
3
Lat Pulldown
3 Sets
8-12 Reps
@9
4
Preacher Curl (Dumbbell)
4 Sets
8-12 Reps
@9
5
Cable Forearm Curl
3 Sets
8-12 Reps
@9
Day 3
1
Lat Pulldown
4 Sets
8-12 Reps
@9
2
Seated Row (Machine)
3 Sets
8-12 Reps
@9
3
Hamstring Curl
4 Sets
8-12 Reps
@9
4
Preacher Curl (Dumbbell)
4 Sets
8-12 Reps
@9
5
Cable Forearm Curl
3 Sets
8-12 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
3 Reps
90%
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
3
Pec Deck (Machine)
3 Sets
8-12 Reps
@9
4
Leg Extension
4 Sets
8-12 Reps
@9
5
One Arm Lateral Raise (Cable)
4 Sets
8-12 Reps
@9.5
6
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@9
7
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@9
Day 2
1
Squat (Barbell)
1 Set
3 Reps
90%
2
Squat (Paused)
3 Sets
5-10 Reps
@9
3
Leg Extension
2 Sets
8-12 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
5
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@9
6
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@9
Day 4
1
Deadlift (Barbell)
1 Set
3 Reps
90%
2
Hamstring Curl
2 Sets
8-12 Reps
@9
3
Lat Pulldown
3 Sets
8-12 Reps
@9
4
Preacher Curl (Dumbbell)
4 Sets
8-12 Reps
@9
5
Cable Forearm Curl
3 Sets
8-12 Reps
@9
Day 3
1
Lat Pulldown
4 Sets
8-12 Reps
@9
2
Seated Row (Machine)
3 Sets
8-12 Reps
@9
3
Hamstring Curl
4 Sets
8-12 Reps
@9
4
Preacher Curl (Dumbbell)
4 Sets
8-12 Reps
@9
5
Cable Forearm Curl
3 Sets
8-12 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Reps
95%
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
3
Pec Deck (Machine)
3 Sets
8-12 Reps
@9
4
Leg Extension
4 Sets
8-12 Reps
@9
5
One Arm Lateral Raise (Cable)
4 Sets
8-12 Reps
@9.5
6
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@9
7
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@9
Day 2
1
Squat (Barbell)
1 Set
1 Reps
95%
2
Squat (Paused)
3 Sets
5-10 Reps
@9
3
Leg Extension
2 Sets
8-12 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
5
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@9
6
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Reps
95%
2
Hamstring Curl
2 Sets
8-12 Reps
@9
3
Lat Pulldown
3 Sets
8-12 Reps
@9
4
Preacher Curl (Dumbbell)
4 Sets
8-12 Reps
@9
5
Cable Forearm Curl
3 Sets
8-12 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
5 Reps
60%
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
3
Pec Deck (Machine)
3 Sets
8-12 Reps
@9
4
Leg Extension
4 Sets
8-12 Reps
@9
5
One Arm Lateral Raise (Cable)
4 Sets
8-12 Reps
@9.5
6
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@9
7
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@9
Day 2
1
Squat (Barbell)
1 Set
5 Reps
60%
2
Squat (Paused)
3 Sets
5-10 Reps
@8
3
Leg Extension
2 Sets
8-12 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
5
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@8
6
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@8
Day 3
1
Lat Pulldown
4 Sets
8-12 Reps
@8
2
Seated Row (Machine)
3 Sets
8-12 Reps
@8
3
Hamstring Curl
4 Sets
8-12 Reps
@8
4
Preacher Curl (Dumbbell)
4 Sets
8-12 Reps
@8
5
Cable Forearm Curl
3 Sets
8-12 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
5 Reps
90%
2
Hamstring Curl
2 Sets
8-12 Reps
@8
3
Lat Pulldown
3 Sets
8-12 Reps
@8
4
Preacher Curl (Dumbbell)
4 Sets
8-12 Reps
@8
5
Cable Forearm Curl
3 Sets
8-12 Reps
@8
What People Are Saying(1 rating)
Only ratings with written feedback are displayed here.
5.00/ 5
BonjeAge 18, Man
2 months ago
0 weeks complete
3 years of prior experience
More than expected strength gains
As expected muscle gains
None modifications
If you want to ask any questions or interested in paid programs tailored for your goals you can reach me on my discord https://discord.com/invite/XxCWzYaW. Thank you