Program Description
1
Program Overview
- LevelBeginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout50 minutes
- CreatedSep 22, 2024 11:49
- Last EditedSep 24, 2024 07:07
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
20 reps
RPE 6
2
Leg Extension
3
15 reps
RPE 6
3
Leg Curl
3
15 reps
RPE 6
4
Lunge (Bodyweight)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
20 reps
RPE 6
2
Straight Arm Pulldown
3
10 reps
RPE 6
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15 reps
RPE 7
2
Squat (Barbell)
3
10 reps
RPE 6
3
Lunge (Dumbbell)
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
10 reps
RPE 6
2
Overhead Press (Barbell)
3
10 reps
RPE 6
3
Seated Overhead Press (Dumbbell)
3
20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
12 reps
RPE 6
2
Lat Pulldown
3
10 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Bench Press (Dumbbell)
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
20 reps
RPE 7
2
Hack Squat
3
10 reps
RPE 8
3
Good Morning
3
10 reps
RPE 6
4
Lunge (Dumbbell)
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10 reps
RPE 6
2
Bench Press (Barbell)
3
10 reps
RPE 6
3
Bench Press (Dumbbell)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
20 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
20 reps
RPE 8
3
Squat (Barbell)
3
10 reps
RPE 6
4
Lunge (Dumbbell)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Leg Extension
3
15 reps
RPE 7
3
Leg Curl
3
15 reps
RPE 7
4
Lunge (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
10 reps
RPE 6
2
Seated Row (Cable)
3
15 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Pec Deck (Machine)
2
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
10 reps
RPE 6
2
Deadlift (Dumbbell)
3
10 reps
RPE 7
3
Deadlift (Barbell)
3
10 reps
RPE 6
4
Lunge (Dumbbell)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
20 reps
RPE 6
2
Y Raise
2
20 reps
RPE 6
3
Lat Pulldown
3
10 reps
RPE 7
4
Seated Row (Cable)
3
10 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Goblet Squat3 Sets
20 Reps
@6
2
Leg Extension3 Sets
15 Reps
@6
3
Leg Curl3 Sets
15 Reps
@6
4
Lunge (Bodyweight)3 Sets
10 Reps
@8
Day 2
1
Y Raise3 Sets
12 Reps
@6
2
Lat Pulldown3 Sets
10 Reps
@7
3
Seated Row (Cable)3 Sets
10 Reps
@7
4
Bench Press (Dumbbell)3 Sets
20 Reps
@6
Day 3
1
Hack Squat3 Sets
10 Reps
@8
2
Leg Extension3 Sets
15 Reps
@7
3
Leg Curl3 Sets
15 Reps
@7
4
Lunge (Dumbbell)3 Sets
10 Reps
@8