Program Description
This program is designed to be fun and challenging. The goal is to become bigger and stronger.
Program Overview
- LevelIntermediate, Novice
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout90 minutes
- CreatedJan 20, 2025 06:26
- Last EditedJun 18, 2025 08:57

Summary
Unlock your potential with Mike’s Training, a comprehensive 4-week program designed for serious lifters. Committing just four days a week, you'll engage in a balanced mix of compound and isolation exercises targeting legs, shoulders, and triceps, ensuring well-rounded muscle development. Each session is crafted to challenge your strength and endurance, pushing you to achieve your fitness goals. Get ready to transform your physique and elevate your performance with this structured and effective training plan!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 8.5
3
Chest Press (Machine)
3
10-12 reps
RPE 8.5
4
Lat Pulldown
3
10-12 reps
RPE 8.5
5
Preacher Curl (Barbell)
3
12-15 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 8.5
3
Chest Press (Machine)
3
10-12 reps
RPE 8.5
4
Lat Pulldown
3
10-12 reps
RPE 8.5
5
Preacher Curl (Barbell)
3
12-15 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 8.5
3
Chest Press (Machine)
3
10-12 reps
RPE 8.5
4
Lat Pulldown
3
10-12 reps
RPE 8.5
5
Preacher Curl (Barbell)
3
12-15 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 8.5
3
Chest Press (Machine)
3
10-12 reps
RPE 8.5
4
Lat Pulldown
3
10-12 reps
RPE 8.5
5
Preacher Curl (Barbell)
3
12-15 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
2
Seated Hamstring Curl
3
10-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8.5
4
Hack Squat
3
10-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
6
Leg Extension
3
10-20 reps
RPE 10
7
Skull Crusher
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
2
Seated Hamstring Curl
3
10-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8.5
4
Hack Squat
3
10-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
6
Leg Extension
3
10-20 reps
RPE 10
7
Skull Crusher
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
2
Seated Hamstring Curl
3
10-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8.5
4
Hack Squat
3
10-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
6
Leg Extension
3
10-20 reps
RPE 10
7
Skull Crusher
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
2
Seated Hamstring Curl
3
10-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8.5
4
Hack Squat
3
10-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
6
Leg Extension
3
10-20 reps
RPE 10
7
Skull Crusher
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8.5
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8.5
3
Pec Deck (Machine)
3
12-15 reps
RPE 8.5
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8.5
6
Preacher Curl (Barbell)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8.5
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8.5
3
Pec Deck (Machine)
3
12-15 reps
RPE 8.5
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8.5
6
Preacher Curl (Barbell)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8.5
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8.5
3
Pec Deck (Machine)
3
12-15 reps
RPE 8.5
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8.5
6
Preacher Curl (Barbell)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8.5
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8.5
3
Pec Deck (Machine)
3
12-15 reps
RPE 8.5
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8.5
6
Preacher Curl (Barbell)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8.5
3
Hack Squat
3
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10-20 reps
RPE 10
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8.5
3
Hack Squat
3
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10-20 reps
RPE 10
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8.5
3
Hack Squat
3
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10-20 reps
RPE 10
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8.5
3
Hack Squat
3
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10-20 reps
RPE 10
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8.5
Week 1
1 / 4 Weeks
Day 4
1
Leg Curl3 Sets
10-12 Reps
@8.5
2
Seated Shoulder Press (Dumbbell)3 Sets
10-12 Reps
@8.5
3
Hack Squat3 Sets
10-12 Reps
@8
4
Lateral Raise (Dumbbell)3 Sets
10-20 Reps
@10
5
V-Handle Tricep Pushdown (Cable)3 Sets
10-20 Reps
@10
6
Rear Delt Fly (Machine)3 Sets
12-15 Reps
@8.5
Day 3
1
Incline Bench Press (Smith Machine)3 Sets
10-12 Reps
@8.5
2
Lat Pulldown (Neutral Grip)3 Sets
10-12 Reps
@8.5
3
Pec Deck (Machine)3 Sets
12-15 Reps
@8.5
4
Chest Supported Row (Machine)3 Sets
10-12 Reps
@8.5
5
Incline Curl (Dumbbell)3 Sets
10-12 Reps
@8.5
6
Preacher Curl (Barbell)3 Sets
10-20 Reps
@10
Day 2
1
Seated Shoulder Press (Dumbbell)3 Sets
6 Reps
@8
2
Seated Hamstring Curl3 Sets
10-12 Reps
@8.5
3
Lateral Raise (Dumbbell)3 Sets
10-12 Reps
@8.5
4
Hack Squat3 Sets
10-12 Reps
@8
5
Lateral Raise (Cable)3 Sets
12-15 Reps
@8.5
6
Leg Extension3 Sets
10-20 Reps
@10
7
Skull Crusher3 Sets
12-15 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)3 Sets
6 Reps
@8
2
Chest Supported Row (Machine)3 Sets
10-12 Reps
@8.5
3
Chest Press (Machine)3 Sets
10-12 Reps
@8.5
4
Lat Pulldown3 Sets
10-12 Reps
@8.5
5
Preacher Curl (Barbell)3 Sets
12-15 Reps
@8.5
6
Bicep Curl (EZ Bar)3 Sets
10-20 Reps
@10