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Tavern Brawler
by Blake B.
Program Description
OP Program
Program Overview
Level
Novice
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jan 28, 2024 02:12
Last Edited
May 07, 2024 10:11
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Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
4 Reps
2
Lunge (Dumbbell)
3 Sets
8 Reps
3
Lying Leg Curl
3 Sets
10 Reps
4
Standing Calf Raise
3 Sets
12 Reps
5
Wrist Curls
3 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 Pulldown
3 Sets
10 Reps
Day 3
1
Leg Press (45 Degrees)
3 Sets
10 Reps
2
Stiff Leg Deadlift
3 Sets
4 Reps
3
Leg Extension
3 Sets
10 Reps
4
Seated Calf Raise
3 Sets
12 Reps
5
Hammer Curl
3 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 Row
3 Sets
10 Reps
4
High Row
3 Sets
10 Reps
5
Seated Dip (Machine)
3 Sets
12 Reps
6
Rear Delt Fly (Machine)
3 Sets
12 Reps
Day 1
1
Squat (Barbell)
3 Sets
4 Reps
2
Lunge (Dumbbell)
3 Sets
8 Reps
3
Lying Leg Curl
3 Sets
10 Reps
4
Standing Calf Raise
3 Sets
12 Reps
5
Wrist Curls
3 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 Pulldown
3 Sets
10 Reps
Day 3
1
Leg Press (45 Degrees)
3 Sets
10 Reps
2
Stiff Leg Deadlift
3 Sets
4 Reps
3
Leg Extension
3 Sets
10 Reps
4
Seated Calf Raise
3 Sets
12 Reps
5
Hammer Curl
3 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 Row
3 Sets
10 Reps
4
High Row
3 Sets
10 Reps
5
Seated Dip (Machine)
3 Sets
12 Reps
6
Rear Delt Fly (Machine)
3 Sets
12 Reps
Day 1
1
Squat (Barbell)
3 Sets
4 Reps
2
Lunge (Dumbbell)
3 Sets
8 Reps
3
Lying Leg Curl
3 Sets
10 Reps
4
Standing Calf Raise
3 Sets
12 Reps
5
Wrist Curls
3 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 Pulldown
3 Sets
10 Reps
Day 3
1
Leg Press (45 Degrees)
3 Sets
10 Reps
2
Stiff Leg Deadlift
3 Sets
4 Reps
3
Leg Extension
3 Sets
10 Reps
4
Seated Calf Raise
3 Sets
12 Reps
5
Hammer Curl
3 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 Row
3 Sets
10 Reps
4
High Row
3 Sets
10 Reps
5
Seated Dip (Machine)
3 Sets
12 Reps
6
Rear Delt Fly (Machine)
3 Sets
12 Reps
Day 1
1
Squat (Barbell)
3 Sets
4 Reps
2
Lunge (Dumbbell)
3 Sets
8 Reps
3
Lying Leg Curl
3 Sets
10 Reps
4
Standing Calf Raise
3 Sets
12 Reps
5
Wrist Curls
3 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 Pulldown
3 Sets
10 Reps
Day 3
1
Leg Press (45 Degrees)
3 Sets
10 Reps
2
Stiff Leg Deadlift
3 Sets
4 Reps
3
Leg Extension
3 Sets
10 Reps
4
Seated Calf Raise
3 Sets
12 Reps
5
Hammer Curl
3 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 Row
3 Sets
10 Reps
4
High Row
3 Sets
10 Reps
5
Seated Dip (Machine)
3 Sets
12 Reps
6
Rear Delt Fly (Machine)
3 Sets
12 Reps
Day 1
1
Squat (Barbell)
3 Sets
4 Reps
2
Lunge (Dumbbell)
3 Sets
8 Reps
3
Lying Leg Curl
3 Sets
10 Reps
4
Standing Calf Raise
3 Sets
12 Reps
5
Wrist Curls
3 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 Pulldown
3 Sets
10 Reps
Day 3
1
Leg Press (45 Degrees)
3 Sets
10 Reps
2
Stiff Leg Deadlift
3 Sets
4 Reps
3
Leg Extension
3 Sets
10 Reps
4
Seated Calf Raise
3 Sets
12 Reps
5
Hammer Curl
3 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 Row
3 Sets
10 Reps
4
High Row
3 Sets
10 Reps
5
Seated Dip (Machine)
3 Sets
12 Reps
6
Rear Delt Fly (Machine)
3 Sets
12 Reps
Day 1
1
Squat (Barbell)
3 Sets
4 Reps
2
Lunge (Dumbbell)
3 Sets
8 Reps
3
Lying Leg Curl
3 Sets
10 Reps
4
Standing Calf Raise
3 Sets
12 Reps
5
Wrist Curls
3 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 Pulldown
3 Sets
10 Reps
Day 3
1
Leg Press (45 Degrees)
3 Sets
10 Reps
2
Stiff Leg Deadlift
3 Sets
4 Reps
3
Leg Extension
3 Sets
10 Reps
4
Seated Calf Raise
3 Sets
12 Reps
5
Hammer Curl
3 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 Row
3 Sets
10 Reps
4
High Row
3 Sets
10 Reps
5
Seated Dip (Machine)
3 Sets
12 Reps
6
Rear Delt Fly (Machine)
3 Sets
12 Reps
Day 1
1
Squat (Barbell)
3 Sets
4 Reps
2
Lunge (Dumbbell)
3 Sets
8 Reps
3
Lying Leg Curl
3 Sets
10 Reps
4
Standing Calf Raise
3 Sets
12 Reps
5
Wrist Curls
3 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 Pulldown
3 Sets
10 Reps
Day 3
1
Leg Press (45 Degrees)
3 Sets
10 Reps
2
Stiff Leg Deadlift
3 Sets
4 Reps
3
Leg Extension
3 Sets
10 Reps
4
Seated Calf Raise
3 Sets
12 Reps
5
Hammer Curl
3 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 Row
3 Sets
10 Reps
4
High Row
3 Sets
10 Reps
5
Seated Dip (Machine)
3 Sets
12 Reps
6
Rear Delt Fly (Machine)
3 Sets
12 Reps
Day 1
1
Squat (Barbell)
3 Sets
4 Reps
2
Lunge (Dumbbell)
3 Sets
8 Reps
3
Lying Leg Curl
3 Sets
10 Reps
4
Standing Calf Raise
3 Sets
12 Reps
5
Wrist Curls
3 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 Pulldown
3 Sets
10 Reps
Day 3
1
Leg Press (45 Degrees)
3 Sets
10 Reps
2
Stiff Leg Deadlift
3 Sets
4 Reps
3
Leg Extension
3 Sets
10 Reps
4
Seated Calf Raise
3 Sets
12 Reps
5
Hammer Curl
3 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 Row
3 Sets
10 Reps
4
High Row
3 Sets
10 Reps
5
Seated Dip (Machine)
3 Sets
12 Reps
6
Rear Delt Fly (Machine)
3 Sets
12 Reps
Day 1
1
Squat (Barbell)
3 Sets
4 Reps
2
Lunge (Dumbbell)
3 Sets
8 Reps
3
Lying Leg Curl
3 Sets
10 Reps
4
Standing Calf Raise
3 Sets
12 Reps
5
Wrist Curls
3 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 Pulldown
3 Sets
10 Reps
Day 3
1
Leg Press (45 Degrees)
3 Sets
10 Reps
2
Stiff Leg Deadlift
3 Sets
4 Reps
3
Leg Extension
3 Sets
10 Reps
4
Seated Calf Raise
3 Sets
12 Reps
5
Hammer Curl
3 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 Row
3 Sets
10 Reps
4
High Row
3 Sets
10 Reps
5
Seated Dip (Machine)
3 Sets
12 Reps
6
Rear Delt Fly (Machine)
3 Sets
12 Reps
Day 1
1
Squat (Barbell)
3 Sets
4 Reps
2
Lunge (Dumbbell)
3 Sets
8 Reps
3
Lying Leg Curl
3 Sets
10 Reps
4
Standing Calf Raise
3 Sets
12 Reps
5
Wrist Curls
3 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 Pulldown
3 Sets
10 Reps
Day 3
1
Leg Press (45 Degrees)
3 Sets
10 Reps
2
Stiff Leg Deadlift
3 Sets
4 Reps
3
Leg Extension
3 Sets
10 Reps
4
Seated Calf Raise
3 Sets
12 Reps
5
Hammer Curl
3 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 Row
3 Sets
10 Reps
4
High Row
3 Sets
10 Reps
5
Seated Dip (Machine)
3 Sets
12 Reps
6
Rear Delt Fly (Machine)
3 Sets
12 Reps
Day 1
1
Squat (Barbell)
3 Sets
4 Reps
2
Lunge (Dumbbell)
3 Sets
8 Reps
3
Lying Leg Curl
3 Sets
10 Reps
4
Standing Calf Raise
3 Sets
12 Reps
5
Wrist Curls
3 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 Pulldown
3 Sets
10 Reps
Day 3
1
Leg Press (45 Degrees)
3 Sets
10 Reps
2
Stiff Leg Deadlift
3 Sets
4 Reps
3
Leg Extension
3 Sets
10 Reps
4
Seated Calf Raise
3 Sets
12 Reps
5
Hammer Curl
3 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 Row
3 Sets
10 Reps
4
High Row
3 Sets
10 Reps
5
Seated Dip (Machine)
3 Sets
12 Reps
6
Rear Delt Fly (Machine)
3 Sets
12 Reps
Day 1
1
Squat (Barbell)
3 Sets
4 Reps
2
Lunge (Dumbbell)
3 Sets
8 Reps
3
Lying Leg Curl
3 Sets
10 Reps
4
Standing Calf Raise
3 Sets
12 Reps
5
Wrist Curls
3 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 Pulldown
3 Sets
10 Reps
Day 3
1
Leg Press (45 Degrees)
3 Sets
10 Reps
2
Stiff Leg Deadlift
3 Sets
4 Reps
3
Leg Extension
3 Sets
10 Reps
4
Seated Calf Raise
3 Sets
12 Reps
5
Hammer Curl
3 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 Row
3 Sets
10 Reps
4
High Row
3 Sets
10 Reps
5
Seated Dip (Machine)
3 Sets
12 Reps
6
Rear Delt Fly (Machine)
3 Sets
12 Reps