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Steve Reeves Aesthethic

by 18Wheeler
2 athletes joined

Program Description

Click in and check out the program routine. 4 weeks do it with infinite cycle. Every week have its unique exercise selection

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 26, 2024 03:32
  • Last Edited
    Aug 09, 2024 02:22
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FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
4-10 reps
4-10 reps
4-10 reps
4-10 reps
RPE 9
RPE 8
RPE 7
RPE 6
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Chest Fly (Machine)
3
15 reps
RPE 8
4
Incline Curl (Dumbbell)
1
4
10 reps
10 reps
RPE 6
RPE 8
5
Chest Supported Row (Machine)
3
12 reps
RPE 8
6
Lateral Raise (Cable)
3
10 reps
RPE 8
7A
Abs Crunch (Bodyweight)
4
10 reps
RPE 9
7B
Pullover (EZ Bar)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
4-10 reps
4-10 reps
4-10 reps
4-10 reps
RPE 9
RPE 8
RPE 7
RPE 6
2
Incline Bench Press (Dumbbell)
3
15-30 reps
RPE 7
3
Chest Fly (Dumbbell)
3
12 reps
RPE 8
4A
Pullover (EZ Bar)
3
10 reps
4B
Dumbbell Row
3
10 reps
RPE 9
5
Preacher Curl (Dumbbell)
1
4
10 reps
10 reps
RPE 6
RPE 8
6A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
6B
Abs Crunch (Weighted)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-10 reps
4-10 reps
4-10 reps
4-10 reps
RPE 9
RPE 8
RPE 7
RPE 6
2
Overhead Press (Barbell)
1
3
10 reps
10 reps
RPE 6
RPE 8
3
Incline Chest Fly (Dumbbell)
3
10 reps
4A
Pullover (EZ Bar)
3
8 reps
4B
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
5A
Spider Curl
1
4
10 reps
10 reps
RPE 6
RPE 8
5B
Abs Crunch (Bodyweight)
4
AMRAP
6
Underhand Lat Pulldown
1
2
10 reps
10 reps
RPE 6
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
5
AMRAP
2
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 9
3
Pec Deck (Machine)
1
2
10 reps
10 reps
RPE 7
RPE 8
4A
Pullover (EZ Bar)
3
10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5A
Preacher Curl (Barbell)
1
4
10 reps
10 reps
RPE 7
RPE 9
5B
Abs Crunch (Bodyweight)
4
AMRAP
6
Lat Pulldown
1
4
10 reps
10 reps
RPE 7
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
4-10 reps
RPE 9
1B
Overhead Extension (EZ Bar)
1
4
8 reps
8 reps
RPE 6
RPE 8
2
Hack Squat
1
3
10 reps
10 reps
RPE 6
RPE 8
3
Leg Extension
3
AMRAP
RPE 8
4
Calf Raise (Leg Press)
5
10 reps
RPE 8
5A
Standing Calf Raise
5
20-30 reps
RPE 9
5B
Hanging Leg Raise
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
5
AMRAP
1B
Tricep Pushdown (Cable)
1
4
10 reps
10 reps
RPE 6
RPE 8
2
Leg Press
1
4
8 reps
8 reps
RPE 6
RPE 8
3A
Leg Extension
3
AMRAP
3B
Standing Calf Raise
5
12-20 reps
4
Calf Raise (Leg Press)
5
12-20 reps
5
Side Bend (Dumbbell)
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
4
4-10 reps
1B
JM Press
1
4
12 reps
12 reps
RPE 6
RPE 8
2
Leg Press
1
4
20 reps
20 reps
RPE 6
RPE 8
3
Leg Extension
3
AMRAP
4A
Standing Calf Raise
3
10-12 reps
4B
Lying Leg Raise
3
AMRAP
5
Calf Raise (Leg Press)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
1
3
4-10 reps
4-10 reps
RPE 7
RPE 9
2A
French Press
1
2
10 reps
10 reps
RPE 7
RPE 9
2B
Close Grip Pull Up
3
AMRAP
3
Hack Squat
1
3
12 reps
12 reps
RPE 7
RPE 8
4
Hanging Leg Raise
3
AMRAP
5
Calf Raise (Leg Press)
5
30 reps
6
Standing Calf Raise
5
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
4-10 reps
4-10 reps
4-10 reps
4-10 reps
RPE 9
RPE 8
RPE 7
RPE 6
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Chest Fly (Machine)
3
15 reps
RPE 8
4
Incline Curl (Dumbbell)
1
4
10 reps
10 reps
RPE 6
RPE 8
5
Chest Supported Row (Machine)
3
12 reps
RPE 8
6
Lateral Raise (Cable)
3
10 reps
RPE 8
7A
Abs Crunch (Bodyweight)
4
10 reps
RPE 9
7B
Pullover (EZ Bar)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
4-10 reps
4-10 reps
4-10 reps
4-10 reps
RPE 9
RPE 8
RPE 7
RPE 6
2
Incline Bench Press (Dumbbell)
3
15-30 reps
RPE 7
3
Chest Fly (Dumbbell)
3
12 reps
RPE 8
4A
Pullover (EZ Bar)
3
10 reps
4B
Dumbbell Row
3
10 reps
RPE 9
5
Preacher Curl (Dumbbell)
1
4
10 reps
10 reps
RPE 6
RPE 8
6A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
6B
Abs Crunch (Weighted)
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-10 reps
4-10 reps
4-10 reps
4-10 reps
RPE 9
RPE 8
RPE 7
RPE 6
2
Overhead Press (Barbell)
1
3
10 reps
10 reps
RPE 6
RPE 8
3
Incline Chest Fly (Dumbbell)
3
10 reps
4A
Pullover (EZ Bar)
3
8 reps
4B
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
5A
Spider Curl
1
4
10 reps
10 reps
RPE 6
RPE 8
5B
Abs Crunch (Bodyweight)
4
AMRAP
6
Underhand Lat Pulldown
1
2
10 reps
10 reps
RPE 6
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
5
AMRAP
2
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 9
3
Pec Deck (Machine)
1
2
10 reps
10 reps
RPE 7
RPE 8
4A
Pullover (EZ Bar)
3
10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5A
Preacher Curl (Barbell)
1
4
10 reps
10 reps
RPE 7
RPE 9
5B
Abs Crunch (Bodyweight)
4
AMRAP
6
Lat Pulldown
1
4
10 reps
10 reps
RPE 7
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
4-10 reps
RPE 9
1B
Overhead Extension (EZ Bar)
1
4
8 reps
8 reps
RPE 6
RPE 8
2
Hack Squat
1
3
10 reps
10 reps
RPE 6
RPE 8
3
Leg Extension
3
AMRAP
RPE 8
4
Calf Raise (Leg Press)
5
10 reps
RPE 8
5A
Standing Calf Raise
5
20-30 reps
RPE 9
5B
Hanging Leg Raise
4
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
5
AMRAP
1B
Tricep Pushdown (Cable)
1
4
10 reps
10 reps
RPE 6
RPE 8
2
Leg Press
1
4
8 reps
8 reps
RPE 6
RPE 8
3A
Leg Extension
3
AMRAP
3B
Standing Calf Raise
5
12-20 reps
4
Calf Raise (Leg Press)
5
12-20 reps
5
Side Bend (Dumbbell)
3
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
4
4-10 reps
1B
JM Press
1
4
12 reps
12 reps
RPE 6
RPE 8
2
Leg Press
1
4
20 reps
20 reps
RPE 6
RPE 8
3
Leg Extension
3
AMRAP
4A
Standing Calf Raise
3
10-12 reps
4B
Lying Leg Raise
3
AMRAP
5
Calf Raise (Leg Press)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
1
3
4-10 reps
4-10 reps
RPE 7
RPE 9
2A
French Press
1
2
10 reps
10 reps
RPE 7
RPE 9
2B
Close Grip Pull Up
3
AMRAP
3
Hack Squat
1
3
12 reps
12 reps
RPE 7
RPE 8
4
Hanging Leg Raise
3
AMRAP
5
Calf Raise (Leg Press)
5
30 reps
6
Standing Calf Raise
5
10 reps
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4-10 Reps
4-10 Reps
4-10 Reps
4-10 Reps
@9
@8
@7
@6
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@8
3
Chest Fly (Machine)
3 Sets
15 Reps
@8
4
Incline Curl (Dumbbell)
1 Set
4 Sets
10 Reps
10 Reps
@6
@8
5
Chest Supported Row (Machine)
3 Sets
12 Reps
@8
6
Lateral Raise (Cable)
3 Sets
10 Reps
@8
7A
Abs Crunch (Bodyweight)
4 Sets
10 Reps
@9
7B
Pullover (EZ Bar)
4 Sets
12 Reps
@9
Day 2
1A
Pull-Up (Bodyweight)
4 Sets
4-10 Reps
@9
1B
Overhead Extension (EZ Bar)
1 Set
4 Sets
8 Reps
8 Reps
@6
@8
2
Hack Squat
1 Set
3 Sets
10 Reps
10 Reps
@6
@8
3
Leg Extension
3 Sets
AMRAP
@8
4
Calf Raise (Leg Press)
5 Sets
10 Reps
@8
5A
Standing Calf Raise
5 Sets
20-30 Reps
@9
5B
Hanging Leg Raise
4 Sets
10 Reps
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4-10 Reps
4-10 Reps
4-10 Reps
4-10 Reps
@9
@8
@7
@6
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@8
3
Chest Fly (Machine)
3 Sets
15 Reps
@8
4
Incline Curl (Dumbbell)
1 Set
4 Sets
10 Reps
10 Reps
@6
@8
5
Chest Supported Row (Machine)
3 Sets
12 Reps
@8
6
Lateral Raise (Cable)
3 Sets
10 Reps
@8
7A
Abs Crunch (Bodyweight)
4 Sets
10 Reps
@9
7B
Pullover (EZ Bar)
4 Sets
12 Reps
@9
Day 4
1A
Pull-Up (Bodyweight)
4 Sets
4-10 Reps
@9
1B
Overhead Extension (EZ Bar)
1 Set
4 Sets
8 Reps
8 Reps
@6
@8
2
Hack Squat
1 Set
3 Sets
10 Reps
10 Reps
@6
@8
3
Leg Extension
3 Sets
AMRAP
@8
4
Calf Raise (Leg Press)
5 Sets
10 Reps
@8
5A
Standing Calf Raise
5 Sets
20-30 Reps
@9
5B
Hanging Leg Raise
4 Sets
10 Reps