Program Description
OP Program
Program Overview
- LevelNovice
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJan 28, 2024 02:12
- Last EditedJun 18, 2025 08:59

Summary
Unleash your inner warrior with the Tavern Brawler program, a 12-week journey designed to build strength and muscle through a balanced blend of upper and lower body workouts. Committing to four days a week, you'll engage in targeted exercises like barbell squats, bench presses, and dynamic lunges, ensuring comprehensive development across all major muscle groups. Each session ramps up in intensity, pushing you to elevate your performance and achieve tangible results. Get ready to transform your physique and embrace the grind!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Wrist Curls
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Wrist Curls
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Wrist Curls
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Wrist Curls
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Wrist Curls
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Wrist Curls
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Wrist Curls
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Wrist Curls
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Wrist Curls
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Wrist Curls
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Wrist Curls
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Wrist Curls
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Lat Pulldown
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Lat Pulldown
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Lat Pulldown
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Lat Pulldown
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Lat Pulldown
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Lat Pulldown
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Lat Pulldown
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Lat Pulldown
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Lat Pulldown
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Lat Pulldown
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Lat Pulldown
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Lat Pulldown
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Stiff Leg Deadlift
3
4 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hammer Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Stiff Leg Deadlift
3
4 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hammer Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Stiff Leg Deadlift
3
4 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hammer Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Stiff Leg Deadlift
3
4 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hammer Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Stiff Leg Deadlift
3
4 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hammer Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Stiff Leg Deadlift
3
4 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hammer Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Stiff Leg Deadlift
3
4 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hammer Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Stiff Leg Deadlift
3
4 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hammer Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Stiff Leg Deadlift
3
4 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hammer Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Stiff Leg Deadlift
3
4 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hammer Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Stiff Leg Deadlift
3
4 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hammer Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Stiff Leg Deadlift
3
4 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hammer Curl
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Smith Machine Pendlay Row
3
10 reps
-
4
High Row
3
10 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Smith Machine Pendlay Row
3
10 reps
-
4
High Row
3
10 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Smith Machine Pendlay Row
3
10 reps
-
4
High Row
3
10 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Smith Machine Pendlay Row
3
10 reps
-
4
High Row
3
10 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Smith Machine Pendlay Row
3
10 reps
-
4
High Row
3
10 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Smith Machine Pendlay Row
3
10 reps
-
4
High Row
3
10 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Smith Machine Pendlay Row
3
10 reps
-
4
High Row
3
10 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Smith Machine Pendlay Row
3
10 reps
-
4
High Row
3
10 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Smith Machine Pendlay Row
3
10 reps
-
4
High Row
3
10 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Smith Machine Pendlay Row
3
10 reps
-
4
High Row
3
10 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Smith Machine Pendlay Row
3
10 reps
-
4
High Row
3
10 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Smith Machine Pendlay Row
3
10 reps
-
4
High Row
3
10 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)3 Sets
4 Reps
-
2
Lunge (Dumbbell)3 Sets
8 Reps
-
3
Lying Leg Curl3 Sets
10 Reps
-
4
Standing Calf Raise3 Sets
12 Reps
-
5
Wrist Curls3 Sets
12 Reps
-
Day 2
1
Bench Press (Barbell)3 Sets
4 Reps
-
2
Chest Supported Row (Machine)3 Sets
10 Reps
-
3
Shoulder Press (Machine)3 Sets
10 Reps
-
4
Lateral Raise (Machine)3 Sets
12 Reps
-
5
Single Arm Tricep Extension (Cable)3 Sets
12 Reps
-
6
Lat Pulldown3 Sets
10 Reps
-
Day 3
1
Leg Press (45 Degrees)3 Sets
10 Reps
-
2
Stiff Leg Deadlift3 Sets
4 Reps
-
3
Leg Extension3 Sets
10 Reps
-
4
Seated Calf Raise3 Sets
12 Reps
-
5
Hammer Curl3 Sets
8 Reps
-
Day 4
1
Overhead Press (Barbell)3 Sets
4 Reps
-
2
Incline Bench Press (Dumbbell)3 Sets
10 Reps
-
3
Smith Machine Pendlay Row3 Sets
10 Reps
-
4
High Row3 Sets
10 Reps
-
5
Seated Dip (Machine)3 Sets
12 Reps
-
6
Rear Delt Fly (Machine)3 Sets
12 Reps
-