Program Description
- 2-4days per week - upper/lower - program for life
Program Overview
- LevelIntermediate, Advanced, Novice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedFeb 12, 2024 12:47
- Last EditedJun 18, 2025 10:46

Summary
**The Forever Program** is a comprehensive 12-week training plan designed to build strength and muscle through a balanced approach. Committing just four days a week, you'll engage in targeted workouts that include essential lifts like the Romanian Deadlift and Bench Press, ensuring all major muscle groups are challenged. Each session is crafted to maximize your gains with a mix of free weights and machines, while also emphasizing proper technique and tempo. Get ready to transform your physique and elevate your fitness journey!
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
Bench Press (Paused)
4
6-8 reps
-
2
Pull-Up (Bodyweight)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Single Arm Overhead Tricep Extension
3
10-12 reps
-
6
Preacher Curl (Barbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
-
2
Pull-Up (Bodyweight)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Preacher Curl (Barbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
-
2
Pull-Up (Bodyweight)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Preacher Curl (Barbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
-
2
Pull-Up (Bodyweight)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Preacher Curl (Barbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
-
2
Pull-Up (Bodyweight)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Preacher Curl (Barbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
-
2
Pull-Up (Bodyweight)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Preacher Curl (Barbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
-
2
Pull-Up (Bodyweight)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Preacher Curl (Barbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
-
2
Pull-Up (Bodyweight)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Preacher Curl (Barbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
-
2
Pull-Up (Bodyweight)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Preacher Curl (Barbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
-
2
Pull-Up (Bodyweight)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Preacher Curl (Barbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
-
2
Pull-Up (Bodyweight)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Preacher Curl (Barbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
-
2
Pull-Up (Bodyweight)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Preacher Curl (Barbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6-8 reps
-
2
Hyperextension
3
8-10 reps
-
3
Leg Press
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
-
2
Hyperextension
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
-
2
Hyperextension
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
-
2
Hyperextension
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
-
2
Hyperextension
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
-
2
Hyperextension
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
-
2
Hyperextension
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
-
2
Hyperextension
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
-
2
Hyperextension
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
-
2
Hyperextension
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
-
2
Hyperextension
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
-
2
Hyperextension
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Lat Pulldown (Close Grip)
3
10-12 reps
-
4
Dip (Bodyweight)
3
8-10 reps
-
5
Hammer Curl (cable)
3
10-12 reps
-
6
Lateral Raise (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
8-10 reps
-
4
Dip (Bodyweight)
3
8-10 reps
-
5
Hammer Curl (cable)
3
10-12 reps
-
6
Lateral Raise (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
8-10 reps
-
4
Dip (Bodyweight)
3
8-10 reps
-
5
Hammer Curl (cable)
3
10-12 reps
-
6
Lateral Raise (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
8-10 reps
-
4
Dip (Bodyweight)
3
8-10 reps
-
5
Hammer Curl (cable)
3
10-12 reps
-
6
Lateral Raise (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
8-10 reps
-
4
Dip (Bodyweight)
3
8-10 reps
-
5
Hammer Curl (cable)
3
10-12 reps
-
6
Lateral Raise (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
8-10 reps
-
4
Dip (Bodyweight)
3
8-10 reps
-
5
Hammer Curl (cable)
3
10-12 reps
-
6
Lateral Raise (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
8-10 reps
-
4
Dip (Bodyweight)
3
8-10 reps
-
5
Hammer Curl (cable)
3
10-12 reps
-
6
Lateral Raise (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
8-10 reps
-
4
Dip (Bodyweight)
3
8-10 reps
-
5
Hammer Curl (cable)
3
10-12 reps
-
6
Lateral Raise (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
8-10 reps
-
4
Dip (Bodyweight)
3
8-10 reps
-
5
Hammer Curl (cable)
3
10-12 reps
-
6
Lateral Raise (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
8-10 reps
-
4
Dip (Bodyweight)
3
8-10 reps
-
5
Hammer Curl (cable)
3
10-12 reps
-
6
Lateral Raise (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
8-10 reps
-
4
Dip (Bodyweight)
3
8-10 reps
-
5
Hammer Curl (cable)
3
10-12 reps
-
6
Lateral Raise (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
8-10 reps
-
4
Dip (Bodyweight)
3
8-10 reps
-
5
Hammer Curl (cable)
3
10-12 reps
-
6
Lateral Raise (Machine)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Single Leg Press
3
8-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Single Leg Press
3
8-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Single Leg Press
3
8-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Single Leg Press
3
8-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Single Leg Press
3
8-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Single Leg Press
3
8-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Single Leg Press
3
8-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Single Leg Press
3
8-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Single Leg Press
3
8-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Single Leg Press
3
8-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Single Leg Press
3
8-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Single Leg Press
3
8-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Seated Calf Raise
3
10-12 reps
-
Week 1
1 / 12 Weeks
Day 4
1
Romanian Deadlift (Barbell)3 Sets
6-8 Reps
-
2
Single Leg Press3 Sets
8-10 Reps
-
3
Lying Leg Curl3 Sets
8-10 Reps
-
4
Leg Extension3 Sets
8-10 Reps
-
5
Seated Calf Raise3 Sets
10-12 Reps
-
Day 2
1
Squat (Paused)4 Sets
6-8 Reps
-
2
Hyperextension3 Sets
8-10 Reps
-
3
Leg Press3 Sets
8-10 Reps
-
4
Leg Curl3 Sets
8-10 Reps
-
5
Standing Calf Raise3 Sets
10-12 Reps
-
Day 1
1
Bench Press (Paused)4 Sets
6-8 Reps
-
2
Pull-Up (Bodyweight)3 Sets
6-8 Reps
-
3
Seated Shoulder Press (Dumbbell)3 Sets
8-10 Reps
-
4
Seated Row (Cable)3 Sets
10-12 Reps
-
5
Single Arm Overhead Tricep Extension3 Sets
10-12 Reps
-
6
Preacher Curl (Barbell)3 Sets
10-12 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)4 Sets
6-8 Reps
-
2
Chest Supported Row (Machine)3 Sets
8-10 Reps
-
3
Lat Pulldown (Close Grip)3 Sets
10-12 Reps
-
4
Dip (Bodyweight)3 Sets
8-10 Reps
-
5
Hammer Curl (cable)3 Sets
10-12 Reps
-
6
Lateral Raise (Machine)3 Sets
10-12 Reps
-