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Róisín’s Gym Plan

by James L.
1 athletes joined

Program Description

To build muscle

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 17, 2025 12:52
  • Last Edited
    Nov 05, 2025 05:16
Muscle Engagement
Front
Back
MuscleSet
Glutes
18%
Hamstrings
16.2%
Quadriceps
13.5%
Front Delts
7%
Upper Back
5.9%
Triceps
5.9%
Abs
5%
Lower Back
4.5%
Calves
4.5%
Middle Delts
4.5%
Biceps
4.1%
Lats
4.1%
Chest
3.4%
Rear Delts
2.3%
Adductors
0.9%
Forearms
0.5%
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
5-9 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
2
5-9 reps
RPE 8.5
3
Leg Curl
2
5-9 reps
RPE 8.5
4
Leg Extension
2
5-9 reps
RPE 8.5
5
Romanian Deadlift (Dumbbell)
2
5-9 reps
RPE 8.5
6
Hip Thrust (Dumbbell)
2
5-9 reps
RPE 8.5
7
Glute Kickback (Cable)
2
5-9 reps
RPE 8.5
8
Standing Calf Raise
2
5-9 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
5-9 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
2
5-9 reps
RPE 8.5
3
Leg Curl
2
5-9 reps
RPE 8.5
4
Leg Extension
2
5-9 reps
RPE 8.5
5
Romanian Deadlift (Dumbbell)
2
5-9 reps
RPE 8.5
6
Hip Thrust (Dumbbell)
2
5-9 reps
RPE 8.5
7
Glute Kickback (Cable)
2
5-9 reps
RPE 8.5
8
Standing Calf Raise
2
5-9 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
5-9 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
2
5-9 reps
RPE 8.5
3
Leg Curl
2
5-9 reps
RPE 8.5
4
Leg Extension
2
5-9 reps
RPE 8.5
5
Romanian Deadlift (Dumbbell)
2
5-9 reps
RPE 8.5
6
Hip Thrust (Dumbbell)
2
5-9 reps
RPE 8.5
7
Glute Kickback (Cable)
2
5-9 reps
RPE 8.5
8
Standing Calf Raise
2
5-9 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
5-9 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
2
5-9 reps
RPE 8.5
3
Leg Curl
2
5-9 reps
RPE 8.5
4
Leg Extension
2
5-9 reps
RPE 8.5
5
Romanian Deadlift (Dumbbell)
2
5-9 reps
RPE 8.5
6
Hip Thrust (Dumbbell)
2
5-9 reps
RPE 8.5
7
Glute Kickback (Cable)
2
5-9 reps
RPE 8.5
8
Standing Calf Raise
2
5-9 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
AMRAP
80%
2
Seated Shoulder Press (Dumbbell)
2
5-9 reps
RPE 8.5
3
Lat Pulldown
2
5-9 reps
RPE 8.5
4
Chest Press (Machine)
2
5-9 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
2
5-9 reps
RPE 8.5
6
Dumbbell Row
2
5-9 reps
RPE 8.5
7
Tricep Extension (Cable)
2
5-9 reps
RPE 8.5
8
Bicep Curl (Dumbbell)
2
5-9 reps
RPE 8.5
9
Front Raise
2
5-9 reps
RPE 8.5
10
Face Pull
2
5-9 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
AMRAP
80%
2
Seated Shoulder Press (Dumbbell)
2
5-9 reps
RPE 8.5
3
Lat Pulldown
2
5-9 reps
RPE 8.5
4
Chest Press (Machine)
2
5-9 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
2
5-9 reps
RPE 8.5
6
Dumbbell Row
2
5-9 reps
RPE 8.5
7
Tricep Extension (Cable)
2
5-9 reps
RPE 8.5
8
Bicep Curl (Dumbbell)
2
5-9 reps
RPE 8.5
9
Front Raise
2
5-9 reps
RPE 8.5
10
Face Pull
2
5-9 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
AMRAP
80%
2
Seated Shoulder Press (Dumbbell)
2
5-9 reps
RPE 8.5
3
Lat Pulldown
2
5-9 reps
RPE 8.5
4
Chest Press (Machine)
2
5-9 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
2
5-9 reps
RPE 8.5
6
Dumbbell Row
2
5-9 reps
RPE 8.5
7
Tricep Extension (Cable)
2
5-9 reps
RPE 8.5
8
Bicep Curl (Dumbbell)
2
5-9 reps
RPE 8.5
9
Front Raise
2
5-9 reps
RPE 8.5
10
Face Pull
2
5-9 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
AMRAP
80%
2
Seated Shoulder Press (Dumbbell)
2
5-9 reps
RPE 8.5
3
Lat Pulldown
2
5-9 reps
RPE 8.5
4
Chest Press (Machine)
2
5-9 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
2
5-9 reps
RPE 8.5
6
Dumbbell Row
2
5-9 reps
RPE 8.5
7
Tricep Extension (Cable)
2
5-9 reps
RPE 8.5
8
Bicep Curl (Dumbbell)
2
5-9 reps
RPE 8.5
9
Front Raise
2
5-9 reps
RPE 8.5
10
Face Pull
2
5-9 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
5-9 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
2
5-9 reps
RPE 8.5
3
Leg Curl
2
5-9 reps
RPE 8.5
4
Leg Extension
2
5-9 reps
RPE 8.5
5
Romanian Deadlift (Dumbbell)
2
5-9 reps
RPE 8.5
6
Hip Thrust (Dumbbell)
2
5-9 reps
RPE 8.5
7
Glute Kickback (Cable)
2
5-9 reps
RPE 8.5
8
Standing Calf Raise
2
5-9 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
5-9 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
2
5-9 reps
RPE 8.5
3
Leg Curl
2
5-9 reps
RPE 8.5
4
Leg Extension
2
5-9 reps
RPE 8.5
5
Romanian Deadlift (Dumbbell)
2
5-9 reps
RPE 8.5
6
Hip Thrust (Dumbbell)
2
5-9 reps
RPE 8.5
7
Glute Kickback (Cable)
2
5-9 reps
RPE 8.5
8
Standing Calf Raise
2
5-9 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
5-9 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
2
5-9 reps
RPE 8.5
3
Leg Curl
2
5-9 reps
RPE 8.5
4
Leg Extension
2
5-9 reps
RPE 8.5
5
Romanian Deadlift (Dumbbell)
2
5-9 reps
RPE 8.5
6
Hip Thrust (Dumbbell)
2
5-9 reps
RPE 8.5
7
Glute Kickback (Cable)
2
5-9 reps
RPE 8.5
8
Standing Calf Raise
2
5-9 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
5-9 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
2
5-9 reps
RPE 8.5
3
Leg Curl
2
5-9 reps
RPE 8.5
4
Leg Extension
2
5-9 reps
RPE 8.5
5
Romanian Deadlift (Dumbbell)
2
5-9 reps
RPE 8.5
6
Hip Thrust (Dumbbell)
2
5-9 reps
RPE 8.5
7
Glute Kickback (Cable)
2
5-9 reps
RPE 8.5
8
Standing Calf Raise
2
5-9 reps
RPE 8.5
Week 1
1 / 4 Weeks
Day 1
1
Goblet Squat
2 Sets
5-9 Reps
@8.5
2
Bulgarian Split Squat (Dumbbell)
2 Sets
5-9 Reps
@8.5
3
Leg Curl
2 Sets
5-9 Reps
@8.5
4
Leg Extension
2 Sets
5-9 Reps
@8.5
5
Romanian Deadlift (Dumbbell)
2 Sets
5-9 Reps
@8.5
6
Hip Thrust (Dumbbell)
2 Sets
5-9 Reps
@8.5
7
Glute Kickback (Cable)
2 Sets
5-9 Reps
@8.5
8
Standing Calf Raise
2 Sets
5-9 Reps
@8.5
Day 3
1
Goblet Squat
2 Sets
5-9 Reps
@8.5
2
Bulgarian Split Squat (Dumbbell)
2 Sets
5-9 Reps
@8.5
3
Leg Curl
2 Sets
5-9 Reps
@8.5
4
Leg Extension
2 Sets
5-9 Reps
@8.5
5
Romanian Deadlift (Dumbbell)
2 Sets
5-9 Reps
@8.5
6
Hip Thrust (Dumbbell)
2 Sets
5-9 Reps
@8.5
7
Glute Kickback (Cable)
2 Sets
5-9 Reps
@8.5
8
Standing Calf Raise
2 Sets
5-9 Reps
@8.5
Day 2
1
Push Up (Knees)
1 Set
AMRAP
80%
2
Seated Shoulder Press (Dumbbell)
2 Sets
5-9 Reps
@8.5
3
Lat Pulldown
2 Sets
5-9 Reps
@8.5
4
Chest Press (Machine)
2 Sets
5-9 Reps
@8.5
5
Lateral Raise (Dumbbell)
2 Sets
5-9 Reps
@8.5
6
Dumbbell Row
2 Sets
5-9 Reps
@8.5
7
Tricep Extension (Cable)
2 Sets
5-9 Reps
@8.5
8
Bicep Curl (Dumbbell)
2 Sets
5-9 Reps
@8.5
9
Front Raise
2 Sets
5-9 Reps
@8.5
10
Face Pull
2 Sets
5-9 Reps
@8.5