Program Description
Do upper body 4 times per week with legs at the beginning of every workout. Just trying this out.
Program Overview
- LevelIntermediate, Novice
- GoalPowerbuilding, Bodybuilding
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout50 minutes
- CreatedFeb 13, 2024 04:25
- Last EditedOct 14, 2024 03:08
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2-6 reps
2-6 reps
2-6 reps
RPE 7
RPE 8
RPE 9.5
2
Pendlay Row
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9.5
3
Lat Pulldown
3
10 reps
RPE 9.5
4
Hammer Curl
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2-6 reps
2-6 reps
2-6 reps
RPE 7
RPE 8
RPE 9.5
2
Pendlay Row
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9.5
3
Lat Pulldown
3
10 reps
RPE 9.5
4
Hammer Curl
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2-6 reps
2-6 reps
2-6 reps
RPE 7
RPE 8
RPE 9.5
2
Pendlay Row
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9.5
3
Lat Pulldown
3
10 reps
RPE 9.5
4
Hammer Curl
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2-6 reps
2-6 reps
2-6 reps
RPE 7
RPE 8
RPE 9.5
2
Pendlay Row
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9.5
3
Lat Pulldown
3
10 reps
RPE 9.5
4
Hammer Curl
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
15 reps
15 reps
RPE 8
RPE 9
2
Leg Curl
1
2
10 reps
10 reps
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
2
2
8-12 reps
4-8 reps
RPE 8
RPE 9.5
4
Bench Press (Dumbbell)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 8
RPE 9
RPE 9
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
15 reps
15 reps
RPE 8
RPE 9
2
Leg Curl
1
2
10 reps
10 reps
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
2
2
8-12 reps
4-8 reps
RPE 8
RPE 9.5
4
Bench Press (Dumbbell)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 8
RPE 9
RPE 9
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
15 reps
15 reps
RPE 8
RPE 9
2
Leg Curl
1
2
10 reps
10 reps
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
2
2
8-12 reps
4-8 reps
RPE 8
RPE 9.5
4
Bench Press (Dumbbell)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 8
RPE 9
RPE 9
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
15 reps
15 reps
RPE 8
RPE 9
2
Leg Curl
1
2
10 reps
10 reps
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
2
2
8-12 reps
4-8 reps
RPE 8
RPE 9.5
4
Bench Press (Dumbbell)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 8
RPE 9
RPE 9
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 8
2
Lat Pulldown
5
6-12 reps
RPE 9
3
T-Bar Row
2
8-15 reps
RPE 9
4
Standing Pullover (Cable)
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 8
2
Lat Pulldown
5
6-12 reps
RPE 9
3
T-Bar Row
2
8-15 reps
RPE 9
4
Standing Pullover (Cable)
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 8
2
Lat Pulldown
5
6-12 reps
RPE 9
3
T-Bar Row
2
8-15 reps
RPE 9
4
Standing Pullover (Cable)
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 8
2
Lat Pulldown
5
6-12 reps
RPE 9
3
T-Bar Row
2
8-15 reps
RPE 9
4
Standing Pullover (Cable)
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
8-20 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
5-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8
5
Shoulder Press (Machine)
2
5-10 reps
RPE 9
6
Bench Press (Close Grip)
2
4-7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
8-20 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
5-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8
5
Shoulder Press (Machine)
2
5-10 reps
RPE 9
6
Bench Press (Close Grip)
2
4-7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
8-20 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
5-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8
5
Shoulder Press (Machine)
2
5-10 reps
RPE 9
6
Bench Press (Close Grip)
2
4-7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
8-20 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
5-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8
5
Shoulder Press (Machine)
2
5-10 reps
RPE 9
6
Bench Press (Close Grip)
2
4-7 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)1 Set
1 Set
1 Set
2-6 Reps
2-6 Reps
2-6 Reps
@7
@8
@9.5
2
Pendlay Row2 Sets
2 Sets
6-10 Reps
6-10 Reps
@8.5
@9.5
3
Lat Pulldown3 Sets
10 Reps
@9.5
4
Hammer Curl2 Sets
AMRAP
@9
Day 2
1
Leg Extension1 Set
2 Sets
15 Reps
15 Reps
@8
@9
2
Leg Curl1 Set
2 Sets
10 Reps
10 Reps
@8
@9
3
Incline Bench Press (Barbell)2 Sets
2 Sets
8-12 Reps
4-8 Reps
@8
@9.5
4
Bench Press (Dumbbell)1 Set
1 Set
1 Set
10-15 Reps
8-12 Reps
6-10 Reps
@8
@9
@9
5
Tricep Pushdown (Cable)2 Sets
AMRAP
@10
Day 3
1
Leg Press4 Sets
15 Reps
@8
2
Lat Pulldown5 Sets
6-12 Reps
@9
3
T-Bar Row2 Sets
8-15 Reps
@9
4
Standing Pullover (Cable)3 Sets
10 Reps
@7
5
Bicep Curl (Dumbbell)2 Sets
8-12 Reps
@9
Day 4
1
Lunge (Barbell)3 Sets
10 Reps
@8
2
Rear Delt Fly (Dumbbell)3 Sets
8-20 Reps
@7
3
Seated Shoulder Press (Dumbbell)3 Sets
5-12 Reps
@9
4
Lateral Raise (Dumbbell)3 Sets
8-15 Reps
@8
5
Shoulder Press (Machine)2 Sets
5-10 Reps
@9
6
Bench Press (Close Grip)2 Sets
4-7 Reps
@9