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TWR - 02
by Aditya R.
1 athletes joined
Program Description
3 days per week. Muscle and strength building. Designed for a randomised gym schedule while still hitting main compounds and maintaining accessory work. Breakdown: Day 1 - Pull - Push - Leg - Accessories Day 2 - Push - Leg - Pull - Accessories Day 3 - Leg - Pull - Push - Accessories First 4-week block focuses on compound variations to bring up weak points and familiarity with the bar. Second 4-week block focuses on progressing the 4 main compound movements (SBDOHP). Progressions/Regressions on exercises are permitted based on experience level. Minor linear weight increases per week drive progressive overload without making things too complex for the general beginner.
Program Overview
Level
Beginner, Novice
Goal
Bodybuilding, Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
90 minutes
Created
Apr 15, 2024 10:28
Last Edited
May 08, 2024 02:10
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Week 1
1 / 8 Weeks
Day 1
1
Romanian Deadlift (Barbell)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
2
Chest Press (Machine)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
3
Walking Lunge
2 Sets
20 Reps
@7
4
Lat Pulldown
1 Set
1 Set
15 Reps
15 Reps
@7
@8
5
Lateral Raise (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@7
@8
6
Leg Extension
1 Set
1 Set
15 Reps
15 Reps
@7
@8
7
Bicep Curl (Cable)
1 Set
1 Set
20 Reps
20 Reps
@7
@8
8
Standing Calf Raise
1 Set
1 Set
20 Reps
20 Reps
@7
@8
Day 2
1
Bench Press (Dumbbell)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
2
Leg Press
1 Set
1 Set
15 Reps
15 Reps
@7
@8
3
Upright Row (Barbell)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
4
Single Arm Pushdown
1 Set
1 Set
20 Reps
20 Reps
@7
@8
5
Seated Hamstring Curl
1 Set
1 Set
15 Reps
15 Reps
@7
@8
6
Chest Supported Row (Machine)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
7
Rear Delt Fly (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@7
@8
8
Hip Abductor (Machine)
1 Set
1 Set
20 Reps
20 Reps
@7
@8
Day 3
1
Squat (Smith Machine)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
2
Back Extension (Weighted)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
3
Shoulder Press (Machine)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
4
Bulgarian Split Squat (Bodyweight)
2 Sets
20 Reps
@7
5
Lat Prayer
1 Set
1 Set
15 Reps
15 Reps
@7
@8
6
Dip (Bodyweight)
2 Sets
AMRAP
@9
7
Rope Hammer Curl
1 Set
1 Set
20 Reps
20 Reps
@7
@8
8
Seated Calf Raise
1 Set
1 Set
15 Reps
15 Reps
@7
@8
Day 1
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
2
Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
3
Walking Lunge
3 Sets
20 Reps
@7
4
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@7
@8
6
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
7
Bicep Curl (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@7
@8
8
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@7
@8
Day 2
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
2
Leg Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
3
Upright Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
4
Single Arm Pushdown
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@7
@8
5
Seated Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
6
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
7
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@7
@8
8
Hip Abductor (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@7
@8
Day 3
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
2
Back Extension (Weighted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
3
Shoulder Press (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
4
Bulgarian Split Squat (Bodyweight)
3 Sets
20 Reps
@7
5
Lat Prayer
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
6
Dip (Bodyweight)
3 Sets
AMRAP
@9
7
Rope Hammer Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@7
@8
8
Seated Calf Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
Day 1
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@9
2
Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@9
3
Walking Lunge
3 Sets
20 Reps
@7
4
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@9
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@8
@9
6
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@8
@9
7
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@8
@9
8
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@8
@9
Day 2
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@9
2
Leg Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@9
3
Upright Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@8
@9
4
Single Arm Pushdown
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@8
@9
5
Seated Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@8
@9
6
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@9
7
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@8
@9
8
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@8
@9
Day 3
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@9
2
Back Extension (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@9
3
Shoulder Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@9
4
Bulgarian Split Squat (Bodyweight)
3 Sets
20 Reps
@7
5
Lat Prayer
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@8
@9
6
Dip (Bodyweight)
3 Sets
AMRAP
@9
7
Rope Hammer Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@8
@9
8
Seated Calf Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@8
@9
Day 1
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@9
2
Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@9
3
Walking Lunge
3 Sets
20 Reps
@7
4
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@9
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@8
@9
6
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@8
@9
7
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@8
@9
8
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@8
@9
Day 2
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@9
2
Leg Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@9
3
Upright Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@8
@9
4
Single Arm Pushdown
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@8
@9
5
Seated Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@8
@9
6
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@9
7
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@8
@9
8
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@8
@9
Day 3
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@9
2
Back Extension (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@9
3
Shoulder Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@9
4
Bulgarian Split Squat (Bodyweight)
3 Sets
20 Reps
@7
5
Lat Prayer
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@8
@9
6
Dip (Bodyweight)
3 Sets
AMRAP
@9
7
Rope Hammer Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@8
@9
8
Seated Calf Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@8
@9
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8
2
Bench Press (Close Grip)
3 Sets
5 Reps
@7
3
Goblet Squat
3 Sets
10 Reps
@7
4
Lat Pulldown
3 Sets
15 Reps
@7
5
Face Pull
3 Sets
15 Reps
@7
6
Chest Supported Row (Machine)
3 Sets
15 Reps
@7
7
Standing Calf Raise
3 Sets
15 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8
2
Hip Abductor (Machine)
3 Sets
10 Reps
@7
3
Back Extension (Weighted)
3 Sets
10 Reps
@7
4
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
@7
5
Dip (Bodyweight)
3 Sets
AMRAP
6
Upright Row (Cable)
3 Sets
10 Reps
@7
7
Single Arm Pushdown
3 Sets
15 Reps
@7
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8
2
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@7
3
Overhead Press (Barbell)
3 Sets
5 Reps
@7
4
Seated Hamstring Curl
3 Sets
15 Reps
@7
5
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@7
6
Seated Calf Raise
3 Sets
15 Reps
@7
7
Bicep Curl (Cable)
3 Sets
15 Reps
@7
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@6
@8
@9
2
Bench Press (Close Grip)
3 Sets
5 Reps
@8
3
Goblet Squat
3 Sets
10 Reps
@8
4
Lat Pulldown
3 Sets
15 Reps
@8
5
Face Pull
3 Sets
15 Reps
@8
6
Chest Supported Row (Machine)
3 Sets
15 Reps
@8
7
Standing Calf Raise
3 Sets
15 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@6
@8
@9
2
Hip Abductor (Machine)
3 Sets
10 Reps
@8
3
Back Extension (Weighted)
3 Sets
10 Reps
@8
4
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
@8
5
Dip (Bodyweight)
3 Sets
AMRAP
6
Upright Row (Cable)
3 Sets
10 Reps
@8
7
Single Arm Pushdown
3 Sets
15 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@6
@8
@9
2
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@8
3
Overhead Press (Barbell)
3 Sets
5 Reps
@8
4
Seated Hamstring Curl
3 Sets
15 Reps
@8
5
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
6
Seated Calf Raise
3 Sets
15 Reps
@8
7
Bicep Curl (Cable)
3 Sets
15 Reps
@8
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@6
@8
@9
2
Bench Press (Close Grip)
3 Sets
5 Reps
@8
3
Goblet Squat
3 Sets
10 Reps
@8
4
Lat Pulldown
3 Sets
15 Reps
@8
5
Face Pull
3 Sets
15 Reps
@8
6
Chest Supported Row (Machine)
3 Sets
15 Reps
@8
7
Standing Calf Raise
3 Sets
15 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@6
@8
@9
2
Hip Abductor (Machine)
3 Sets
10 Reps
@8
3
Back Extension (Weighted)
3 Sets
10 Reps
@8
4
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
@8
5
Dip (Bodyweight)
3 Sets
AMRAP
6
Upright Row (Cable)
3 Sets
10 Reps
@8
7
Single Arm Pushdown
3 Sets
15 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@6
@8
@9
2
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@8
3
Overhead Press (Barbell)
3 Sets
5 Reps
@8
4
Seated Hamstring Curl
3 Sets
15 Reps
@8
5
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
6
Seated Calf Raise
3 Sets
15 Reps
@8
7
Bicep Curl (Cable)
3 Sets
15 Reps
@8
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@6
@8
@9
2
Bench Press (Close Grip)
3 Sets
5 Reps
@8
3
Goblet Squat
3 Sets
5 Reps
@8
4
Lat Pulldown
3 Sets
15 Reps
@8
5
Face Pull
3 Sets
15 Reps
@8
6
Chest Supported Row (Machine)
3 Sets
15 Reps
@8
7
Standing Calf Raise
3 Sets
15 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@6
@8
@9
2
Hip Abductor (Machine)
3 Sets
10 Reps
@8
3
Back Extension (Weighted)
3 Sets
10 Reps
@8
4
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
@8
5
Dip (Bodyweight)
3 Sets
AMRAP
6
Upright Row (Cable)
3 Sets
10 Reps
@8
7
Single Arm Pushdown
3 Sets
15 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@6
@8
@9
2
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@8
3
Overhead Press (Barbell)
3 Sets
5 Reps
@8
4
Seated Hamstring Curl
3 Sets
15 Reps
@8
5
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
6
Seated Calf Raise
3 Sets
15 Reps
@8
7
Bicep Curl (Cable)
3 Sets
15 Reps
@8