Program Description
Bicc N' Stronk
Program Overview
- LevelNovice
- GoalPowerlifting
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout80 minutes
- CreatedSep 16, 2024 06:38
- Last EditedJun 18, 2025 12:09

Summary
Kickstart your fitness journey with the JasonSmelly Beginner Program, a comprehensive 10-week training plan designed for those ready to embrace strength training. With five workouts each week, you'll focus on foundational lifts like squats, deadlifts, and bench presses, ensuring balanced muscle development and improved overall fitness. This program emphasizes proper form and gradual progression, making it perfect for newcomers looking to build confidence and strength in the gym. Get ready to transform your physique and elevate your lifting game!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
4 reps
RPE 8
-
2
Bench Press (Barbell)
1
1
1
1
3 reps
6 reps
6 reps
6 reps
RPE 8
RPE 6
RPE 6.5
RPE 7
3
Incline Chest Press (Machine)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
4 reps
RPE 8
-
2
Bench Press (Barbell)
1
1
1
1
3 reps
6 reps
6 reps
6 reps
RPE 8
RPE 6
RPE 6.5
RPE 7
3
Incline Chest Press (Machine)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
4 reps
RPE 8
-
2
Bench Press (Barbell)
1
1
1
1
3 reps
6 reps
6 reps
6 reps
RPE 8
RPE 6
RPE 6.5
RPE 7
3
Incline Chest Press (Machine)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
4 reps
RPE 8
-
2
Bench Press (Barbell)
1
1
1
1
3 reps
6 reps
6 reps
6 reps
RPE 8
RPE 6
RPE 6.5
RPE 7
3
Incline Chest Press (Machine)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
4 reps
RPE 8
-
2
Bench Press (Barbell)
1
1
1
1
3 reps
6 reps
6 reps
6 reps
RPE 8
RPE 6
RPE 6.5
RPE 7
3
Incline Chest Press (Machine)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
4 reps
RPE 8
-
2
Bench Press (Barbell)
1
1
1
1
3 reps
6 reps
6 reps
6 reps
RPE 8
RPE 6
RPE 6.5
RPE 7
3
Incline Chest Press (Machine)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
4 reps
RPE 8
-
2
Bench Press (Barbell)
1
1
1
1
3 reps
6 reps
6 reps
6 reps
RPE 8
RPE 6
RPE 6.5
RPE 7
3
Incline Chest Press (Machine)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
4 reps
RPE 8
-
2
Bench Press (Barbell)
1
1
1
1
3 reps
6 reps
6 reps
6 reps
RPE 8
RPE 6
RPE 6.5
RPE 7
3
Incline Chest Press (Machine)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
4 reps
RPE 8
-
2
Bench Press (Barbell)
1
1
1
1
3 reps
6 reps
6 reps
6 reps
RPE 8
RPE 6
RPE 6.5
RPE 7
3
Incline Chest Press (Machine)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
4 reps
RPE 8
-
2
Bench Press (Barbell)
1
1
1
1
3 reps
6 reps
6 reps
6 reps
RPE 8
RPE 6
RPE 6.5
RPE 7
3
Incline Chest Press (Machine)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2
5 reps
5 reps
RPE 8
-
2
Romanian Deadlift (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 6.5
RPE 7
3
Bench Press (Close Grip)
3
7 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2
5 reps
5 reps
RPE 8
-
2
Romanian Deadlift (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 6.5
RPE 7
3
Bench Press (Close Grip)
3
7 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2
5 reps
5 reps
RPE 8
-
2
Romanian Deadlift (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 6.5
RPE 7
3
Bench Press (Close Grip)
3
7 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2
5 reps
5 reps
RPE 8
-
2
Romanian Deadlift (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 6.5
RPE 7
3
Bench Press (Close Grip)
3
7 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2
5 reps
5 reps
RPE 8
-
2
Romanian Deadlift (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 6.5
RPE 7
3
Bench Press (Close Grip)
3
7 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2
5 reps
5 reps
RPE 8
-
2
Romanian Deadlift (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 6.5
RPE 7
3
Bench Press (Close Grip)
3
7 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2
5 reps
5 reps
RPE 8
-
2
Romanian Deadlift (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 6.5
RPE 7
3
Bench Press (Close Grip)
3
7 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2
5 reps
5 reps
RPE 8
-
2
Romanian Deadlift (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 6.5
RPE 7
3
Bench Press (Close Grip)
3
7 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2
5 reps
5 reps
RPE 8
-
2
Romanian Deadlift (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 6.5
RPE 7
3
Bench Press (Close Grip)
3
7 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2
5 reps
5 reps
RPE 8
-
2
Romanian Deadlift (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 6.5
RPE 7
3
Bench Press (Close Grip)
3
7 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
4 reps
RPE 8
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
3
Leg Press
3
10 reps
RPE 7
4
Hamstring Curl
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
4 reps
RPE 8
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
3
Leg Press
3
10 reps
RPE 7
4
Hamstring Curl
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
4 reps
RPE 8
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
3
Leg Press
3
10 reps
RPE 7
4
Hamstring Curl
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
4 reps
RPE 8
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
3
Leg Press
3
10 reps
RPE 7
4
Hamstring Curl
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
4 reps
RPE 8
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
3
Leg Press
3
10 reps
RPE 7
4
Hamstring Curl
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
4 reps
RPE 8
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
3
Leg Press
3
10 reps
RPE 7
4
Hamstring Curl
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
4 reps
RPE 8
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
3
Leg Press
3
10 reps
RPE 7
4
Hamstring Curl
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
4 reps
RPE 8
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
3
Leg Press
3
10 reps
RPE 7
4
Hamstring Curl
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
4 reps
RPE 8
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
3
Leg Press
3
10 reps
RPE 7
4
Hamstring Curl
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
4 reps
RPE 8
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
3
Leg Press
3
10 reps
RPE 7
4
Hamstring Curl
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Bicep Curl (Cable)
3
12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Bicep Curl (Cable)
3
12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Bicep Curl (Cable)
3
12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Bicep Curl (Cable)
3
12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Bicep Curl (Cable)
3
12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Bicep Curl (Cable)
3
12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Bicep Curl (Cable)
3
12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Bicep Curl (Cable)
3
12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Bicep Curl (Cable)
3
12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Bicep Curl (Cable)
3
12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)1 Set
2 Sets
4 Reps
4 Reps
@8
-
2
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
3 Reps
6 Reps
6 Reps
6 Reps
@8
@6
@6.5
@7
3
Incline Chest Press (Machine)3 Sets
10 Reps
@8
4
Chest Supported Row (Machine)3 Sets
10 Reps
@9
Day 2
1
Deadlift (Paused)1 Set
2 Sets
5 Reps
5 Reps
@8
-
2
Romanian Deadlift (Dumbbell)1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@6
@6.5
@7
3
Bench Press (Close Grip)3 Sets
7 Reps
@7
4
Overhead Tricep Extension (Cable)3 Sets
10 Reps
@9
5
Bicep Curl (Cable)3 Sets
12 Reps
@9
Day 3
1
Squat (Barbell)1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@6
@7
@8
2
Bench Press (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@6
@7
@8
3
Pull-Up (Weighted)3 Sets
8 Reps
@9
4
Tricep Extension (Cable)3 Sets
12 Reps
@9
5
Bicep Curl (Cable)3 Sets
12 Reps
@9
Day 4
1
Deadlift (Barbell)1 Set
2 Sets
4 Reps
4 Reps
@8
-
2
Seated Shoulder Press (Dumbbell)3 Sets
10 Reps
@9
3
Leg Press3 Sets
10 Reps
@7
4
Hamstring Curl3 Sets
12 Reps
@7
Day 5
1
Lat Pulldown3 Sets
10 Reps
@8
2
Lateral Raise (Cable)3 Sets
12 Reps
@9
3
Bicep Curl (Cable)3 Sets
12 Reps
@9
4
Tricep Pushdown (Cable)3 Sets
12 Reps
@9